Lifestyle & longevity | Veedma's evidence-based men's health articles

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

Healthy fast‑food choices at Subway come down to a repeatable formula: keep saturated fat low (because it drives LDL cholesterol upward) while pushing protein and fiber high to blunt “passive overeating” from ultra‑processed meals. Here’s how to upgrade your “default order” in minutes—lean proteins, high‑volume veggies, smarter sauces, and drink swaps that support better blood ...

Foods that kill zombie cells: The science of eating for longevity

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 25, 2025 · 10 min read

Foods rich in senolytic polyphenols—especially fisetin and quercetin—may help the body eliminate senescent “zombie” cells by reducing their SASP-driven inflammatory signaling and supporting immune clearance. Here’s what cellular senescence is doing to muscle, heart, and metabolic health—and the specific nutrient-dense foods that may help you “clean house.” “We used to think aging was a passive ...

What foods are high in estrogen? A men’s guide to high estrogen in men and what to do

Dr. Alexander Grant, MD, PhD: Urologist & Men's Health Advocate

Dec 24, 2025 · 10 min read

In men, diet is rarely a major driver of high estrogen: most foods labeled “high in estrogen” contain phytoestrogens that only weakly activate estrogen receptors, while most estradiol is made inside the body when aromatase converts testosterone into estradiol in tissues such as body fat. If your estrogen-to-testosterone balance is off, here’s what the research ...

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

For most men, the better default is sauna after training because pre-workout heat stress increases core temperature and heart rate (via vasodilation), which can sap energy and reduce peak performance. Here’s how to time sauna for recovery and cardiovascular benefits — including when a short pre-session makes sense and how long to stay without overdoing ...

How much deep sleep do you need for recovery and hormone optimization?

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

Dec 21, 2025 · 9 min read

Deep (Stage 3 NREM) sleep should make up about 13%–23% of your total sleep time—roughly 60–110 minutes per night if you sleep 7–8 hours—for optimal physical recovery and hormone regulation. Because this slow‑wave window drives growth hormone release, supports overnight testosterone production, and powers the brain’s glymphatic “rinse cycle,” you can feel run‑down even when ...