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

Best push pull legs routine for muscle gain: How to run a push pull legs split without wrecking your joints

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

Jan 16, 2026 · 14 min read

For most healthy men, a push pull legs split is one of the best push pull legs routines because it organizes training around movement patterns, distributes weekly volume efficiently, and builds in recovery so you can progress without living sore. The key is matching the split to your schedule, then using evidence-based volume, intensity, and ...

Is BRI better than BMI? The new longevity metric men need to know

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Jan 15, 2026 · 12 min read

The Body Roundness Index (BRI)—a 1–16 score calculated from height and waist circumference—has outperformed BMI in large studies at predicting all-cause mortality because it captures abdominal “roundness” tied to visceral fat. If BMI has mislabeled your physique or missed hidden belly-fat risk, BRI shows what your shape says about your metabolic health and longevity. “We ...

Chicken and rice calories: The simple meal that can build muscle or quietly blow your cut

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Jan 14, 2026 · 11 min read

A chicken-and-rice bowl can be roughly 555 calories when it lands around 45 g protein, 60 g carbs, and 15 g fat (protein and carbs are ~4 calories per gram, fat is ~9), so small amounts of added oil or sweet sauces can swing the total fast. Treat it as a scalable template—adjust portions and ...

Healthy carbonated drinks: The science behind the switch for men

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Jan 13, 2026 · 9 min read

Switching from sugar-sweetened soda to low- or no-sugar functional carbonated drinks removes the liquid fructose hit that drives insulin resistance and visceral belly fat (which can suppress testosterone) and can add prebiotic fibers like inulin that feed beneficial gut bacteria such as Bifidobacteria. “Healthy” on the can isn’t a guarantee—here’s how the key ingredients actually ...

The mitochondrial theory of aging: Why your cells lose power and how to fix it

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Jan 13, 2026 · 12 min read

Between ages 30 and 70, mitochondrial function in skeletal muscle can drop by 25–30%, lowering ATP production and slowing repair, fat metabolism, and hormone output—changes many researchers consider a core driver of aging. The good news is that mitochondria can respond to the right signals, and this guide shows how to recognize dysfunction and rebuild ...