XY Files Blog

Medically reviewed articles on testosterone, hormones, fitness, and longevity, so you can make informed decisions about your health.

Celebrity penises and the big penis myth: What men’s health science actually says

Veedma's editorial team: Evidence-based men's health

Dec 15, 2025 · 11 min read

Celebrity penis rumors rarely reflect measurable reality, and a big penis is not a reliable predictor of sexual performance or sexual health. What matters far more is erection quality, hormone balance, blood flow, and confidence. This article breaks down what size science really shows, how to measure correctly, and what to do if you are ...

Can testosterone increase blood pressure? A practical guide to TRT and blood pressure for men

Veedma's editorial team: Evidence-based men's health

Dec 15, 2025 · 11 min read

Yes, testosterone can increase blood pressure in some men, but the average effect is usually small and the research is mixed. The bigger issue is identifying who is most likely to see a rise, then monitoring blood pressure and lab markers so treatment stays safe. “When men ask me whether testosterone replacement therapy and blood ...

Metabolic confusion diet: Can calorie cycling help men lose fat without stalling?

Veedma's editorial team: Evidence-based men's health

Dec 14, 2025 · 13 min read

When weekly calories (and protein) are matched, calorie cycling (“metabolic confusion”) tends to produce fat loss similar to a steady daily deficit, but higher-calorie days may improve adherence and help manage diet fatigue tied to adaptive thermogenesis (a drop in resting metabolic rate during prolonged dieting). Here’s how to structure high- and low-calorie days so ...

The anabolic crunch: Are protein chips a viable tool for male metabolic health?

Veedma's editorial team: Evidence-based men's health

Dec 13, 2025 · 11 min read

Protein chips can be a viable tool for male metabolic health when used as an occasional swap for traditional chips, because their higher protein and lower rapidly digesting carb load tends to increase satiety and better supports muscle repair than starch-heavy snacks. The trade-off is that most are ultra-processed and often high in sodium and ...

Does masturbating lower testosterone? The science behind the myths

Veedma's editorial team: Evidence-based men's health

Dec 12, 2025 · 10 min read

Masturbation does not permanently lower baseline testosterone because the hypothalamus‑pituitary‑gonadal (HPG) axis maintains homeostatic hormone production, and clinical studies show no statistically significant change in systemic testosterone after orgasm. The real story is short‑term fluctuations, such as the often‑misread ~145% spike on day 7 of abstinence, and what that means (and doesn’t) for muscle, mood, ...

Creatine weight gain: What’s normal, what’s not, and how to stay in control

Veedma's editorial team: Evidence-based men's health

Dec 11, 2025 · 11 min read

Creatine commonly increases scale weight by about 2 to 4.5 lb in the first week, mostly from an increase in total body water as creatine stores rise (especially with a loading phase). Learn how to tell normal water shifts from true fat gain and how to track performance and body composition so weigh-ins don’t catch ...

What happens if we release sperm daily? What science says about testosterone, muscle, and men’s health

Veedma's editorial team: Evidence-based men's health

Dec 11, 2025 · 14 min read

For most healthy men, ejaculating daily is safe and does not meaningfully lower long-term testosterone or impair muscle gains. Frequent ejaculation is unlikely to wreck long-term health, but there are a few important exceptions you should know about. “For the average healthy man, ejaculating every day is more of a lifestyle choice than a medical ...

How body fat speeds up aging in men: The science of metabolism and longevity

Veedma's editorial team: Evidence-based men's health

Dec 10, 2025 · 15 min read

In men, excess visceral (deep belly) fat speeds up aging by acting as an inflammatory endocrine organ that releases cytokines such as TNF-α and IL-6, driving chronic inflammation, insulin resistance, and faster atherosclerosis. Losing just 5 to 10% of body weight in midlife can measurably improve blood sugar, blood pressure, and inflammatory markers. This makes ...

Ranking the healthiest cut of steak for building muscle and managing weight

Veedma's editorial team: Evidence-based men's health

Dec 10, 2025 · 12 min read

According to USDA FoodData Central, eye of round is one of the leanest steak cuts for building muscle while managing weight, helping keep calories and saturated fat relatively low while prioritizing protein. Here’s how to rank the leanest cuts so you still get leucine-driven muscle protein synthesis without the excess saturated fat that can push ...

Bone pressed vs non-bone pressed: What it actually means

Veedma's editorial team: Evidence-based men's health

Dec 09, 2025 · 14 min read

Bone pressed means measuring from the pubic bone on the top side of the shaft. Non bone pressed starts at the skin at the base on the same line. Bone pressed erect length is the standard reference method for comparison with medical studies. In pooled studies, average clinician measured erect penis length is about 13.12 ...

Does glycine help you sleep better? What studies show about core temperature and next day fatigue

Veedma's editorial team: Evidence-based men's health

Dec 09, 2025 · 11 min read

Yes. Human research suggests that taking 3 grams of glycine about 1 hour before bed can improve subjective sleep quality and next day fatigue, potentially because glycine lowers core body temperature during sleep. If you are a man who runs “hot” at night, wakes up unrefreshed, or feels flat the next day, glycine is a ...

Does testosterone increase metabolism in men?

Veedma's editorial team: Evidence-based men's health

Dec 09, 2025 · 13 min read

In men with confirmed testosterone deficiency, testosterone replacement can modestly increase metabolic rate over 6 to 12 months, largely by adding lean muscle (which raises basal metabolic rate) and reducing visceral fat. The biggest payoff shows up when strength training, protein intake, and sleep are dialed in, and men with normal levels usually see little ...