Posts tagged athlete recovery | XY Files – Veedma's evidence-based men's health articles

How the Terry Crews workout routine defies biological aging

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

Dec 27, 2025 · 10 min read

At 54, the actor and host maintains a physique that rivals men half his age. While genetics play a role, the science behind his consistency, fasting protocol, and training volume offers a roadmap for maximizing male longevity and strength. “What makes the Terry Crews workout routine effective isn’t just the heavy weight—it is the relentless ...

Can somatic exercises for weight loss actually help men get lean?

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

Dec 27, 2025 · 9 min read

Most men attack fat loss with high intensity cardio and calorie deficits, but chronic stress may be holding your metabolism hostage. Here is the science on how slowing down could be the missing link for your physique. “If your nervous system is stuck in fight-or-flight mode, your body holds onto visceral fat as a survival ...

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

If you’re trying to decide “sauna before or after workout,” your goal matters. Here’s what the research says about performance, recovery, cardiovascular benefits, and the practical question men ask most: how long to sit in sauna after workout without overdoing it. “For most guys, a sauna after training is the better default because it supports ...

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 ...

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 ...