Latest posts | XY Files – 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

You track your total hours in bed, but if you are missing the critical slow-wave phase, your testosterone, memory, and heart health will suffer. Here is the clinical breakdown of how much deep sleep you actually need. “Many men obsess over getting eight hours of clock time, but sleep architecture is what dictates your physical ...

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

Every man has wondered if his hormone levels dictate his size. The answer involves a complex distinction between developmental growth, adult maintenance, and the physiology of erections. Here is the evidence-based truth. “We have to distinguish between the construction phase of the penis and the maintenance phase. In the womb and during puberty, testosterone is ...

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 is not a steroid. It is a performance and muscle-support supplement with a predictable “ramp up” period. Here is what the research says about how long it takes for creatine to work, what you should feel first, and how to dose it like an adult. “Most guys quit creatine too early because they’re looking ...

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 when you chase a number on the bar that your body cannot control with solid form. It can feel powerful in the moment, but it often trades long-term strength, muscle, and joint health for a short-term hit of validation. “If the weight forces you to cheat the movement, you’re not training the ...

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

Most men wonder if their finishing time is normal or if their hormones are playing tricks on them. We break down the clinical link between testosterone, ejaculation latency, and what actually controls your stamina. “Many men come into the clinic assuming that high testosterone equals high stamina. They think if they boost their T, they ...