Fitness & physical performance | Veedma's evidence-based men's health articles

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

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

Dec 11, 2025 · 10 min read

Creatine commonly increases scale weight by about 2 to 4.5 lb in the first week, mostly from osmotic water being pulled into muscle 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 ...

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

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 10, 2025 · 14 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 5–10% of body weight in midlife can measurably improve blood sugar, blood pressure, and inflammatory markers—making fat loss one of ...

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

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

Dec 10, 2025 · 11 min read

The healthiest cut of steak for building muscle while managing weight is eye of round, because it’s one of the leanest options and keeps calories low by minimizing fat (9 calories per gram) while prioritizing protein (4 calories per gram). Here’s how to rank the leanest cuts so you still get leucine-driven muscle protein synthesis ...

Glycine for sleep and performance: The amino acid you might be missing

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

Dec 09, 2025 · 10 min read

Glycine may improve sleep quality by helping lower core body temperature by roughly 2–3°F—a key physiological trigger for entering slow-wave (deep) sleep—by increasing blood flow to the extremities to dissipate heat. That thermoregulatory “cooling switch” is why this overlooked amino acid can support deeper, more restorative sleep rather than just making you feel sedated. “We ...

Masturbation MET value and BMR: What research says

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 07, 2025 · 13 min read

Most men burn roughly 15–40 kilocalories during a 10–15 minute masturbation session (about 2–3 METs, closer to slow walking than a workout), and it does not meaningfully increase basal metabolic rate BMR. That small burn can still affect stress and sleep, so here’s what the research shows and how to think about it in a ...