Posts in Fitness & physical performance | XY Files – Veedma's evidence-based men's health articles

How the Terry Crews workout routine defies biological aging

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 27, 2025 · 10 min read

At 54, the actor and host maintains a physique that rivals men half his age. While genetics play a role, the science behind his consistency, fasting protocol, and training volume offers a roadmap for maximizing male longevity and strength. “What makes the Terry Crews workout routine effective isn’t just the heavy weight—it is the relentless ...

Can somatic exercises for weight loss actually help men get lean?

Dr. Jonathan Pierce, PhD: Clinical Psychologist & Neuroscience Specialist

Dec 27, 2025 · 9 min read

Most men attack fat loss with high intensity cardio and calorie deficits, but chronic stress may be holding your metabolism hostage. Here is the science on how slowing down could be the missing link for your physique. “If your nervous system is stuck in fight-or-flight mode, your body holds onto visceral fat as a survival ...

Healthy Subway options for men: how to find low fat fast food that doesn’t wreck your numbers

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 25, 2025 · 12 min read

Fast food isn’t going away. The goal is to order like a man who wants better blood pressure, better labs, and better performance. Here’s how to build healthy Subway options and low fat fast food meals that actually support male metabolism. “For most men, the problem isn’t one fast food meal. It’s the default order ...

What causes newbie gains? The science behind rapid strength growth

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 23, 2025 · 10 min read

If you are just starting your lifting journey, you are entering a unique biological window where muscle and strength skyrocket. Here is why your body responds so aggressively to iron and how to ride the wave as long as possible. “Think of newbie gains as a ‘software update’ for your muscles. Before you even build ...

Sauna before or after your workout? A science-based timing guide for men

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 22, 2025 · 12 min read

If you’re trying to decide “sauna before or after workout,” your goal matters. Here’s what the research says about performance, recovery, cardiovascular benefits, and the practical question men ask most: how long to sit in sauna after workout without overdoing it. “For most guys, a sauna after training is the better default because it supports ...