Latest posts | Veedma's evidence-based men's health articles

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 ...

Does testosterone make your dick bigger? The clinical reality of growth, hormones, and male anatomy

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

Dec 21, 2025 · 10 min read

In adult men, increasing testosterone above normal levels does not make the penis bigger after puberty (typically complete by ages 18–21) because the corpora cavernosa have reached “terminal size” and don’t restart androgen-driven growth. Low testosterone can still make size look smaller by causing penile tissue atrophy and reduced elasticity—here’s what hormones can and can’t ...

How long does it take for creatine to work? A timeline men can actually use

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

Dec 20, 2025 · 11 min read

Creatine typically starts improving high-intensity performance once muscle creatine stores reach “saturation,” which takes about 5–7 days with a 20 g/day loading phase (then maintenance) or about 3–4 weeks with 3–5 g/day without loading. Here’s what you should notice first, why the scale can change before your lifts do, and how to dose it like ...

What is ego lifting? The gym habit that can wreck your joints and your gains

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

Dec 19, 2025 · 12 min read

Ego lifting is using a weight that exceeds your current capacity for that exercise on that day, forcing you to cheat form or shorten range of motion to complete reps. It may feel like progress, but it shifts stress off the target muscle and onto joints and passive tissues—setting you up for stalled gains and ...

Does testosterone affect how long you last? The science of stamina

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

Dec 19, 2025 · 11 min read

Testosterone mainly supports libido and erectile function, but it doesn’t directly increase Intravaginal Ejaculatory Latency Time (typically about 5–7 minutes) because ejaculation timing is largely a serotonin‑mediated neurological reflex. Low testosterone can still make you feel like you’re finishing “too fast” by destabilizing erections and creating a rush-to-finish pattern—here’s what actually controls stamina and when ...