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56 Articles

MEET THE MEN’S HEALTH ADVISORY PANEL

BRAIN HEALTH: P. Murali Doraiswamy, M.D. CARDIOLOGY: John Elefteriades, M.D. Foluso Fakorede, M.D. David Wolinsky, M.D. DERMATOLOGY: Brian Capell, M.D., Ph.D. Corey L. Hartman, M.D. Adnan Nasir, M.D., Ph.D. EMERGENCY MEDICINE: Jedidiah Ballard, D.O. Italo M. Brown, M.D., M.P.H. Robert Glatter, M.D. ENDOCRINOLOGY: Sandeep Dhindsa, M.D. EXERCISE SCIENCE: Martin Gibala, Ph.D. Mark Peterson, Ph.D., C.S.C.S.*D Brad Schoenfeld, Ph.D., C.S.C.S. GASTROENTEROLOGY: Felice Schnoll-Sussman, M.D. INTEGRATIVE HEALTH: Brenda Powell, M.D. INTERNAL MEDICINE: Keith Roach, M.D. MENTAL HEALTH: Gregory Scott Brown, M.D. Thomas Joiner, Ph.D. Avi Klein, L.C.S.W. Drew Ramsey, M.D. NUTRITION: Dezi Abeyta, R.D.N. Chris Mohr, Ph.D., R.D. Brian St. Pierre, R.D., C.S.C.S. PAIN MEDICINE: Paul Christo, M.D., M.B.A. SEX & RELATIONSHIPS: Debby Herbenick, Ph.D., M.P.H. Shamyra Howard, L.C.S.W. Justin Lehmiller, Ph.D. SLEEP MEDICINE: W. Christopher Winter, M.D. SPORTS MEDICINE: Michael Fredericson, M.D. Dan Giordano, D.P.T., C.S.C.S. Bill Hartman, P.T. TRAINING: Lee Boyce, C.P.T. Mike Boyle, M.Ed., A.T.C. Ben Bruno, C.F.S.C. Alwyn Cosgrove, C.S.C.S.*D David Jack Mubarak Malik David Otey, C.S.C.S. Don Saladino, NASM UROLOGY: Elizabeth Kavaler, M.D. Larry Lipshultz, M.D. WEIGHT MANAGEMENT: David Katz, M.D., M.P.H., FACPM, FACP Fatima Cody Stanford, M.D., M.P.H., M.P.A., FAAP, FACP, FAHA, FTOS Jeff Volek, Ph.D., R.D.…

LET’S TALK ABOUT WHAT FUELS GREATNESS

TUNE IN TO FUEL-UP WITH: LUKE COUTINHO With 3 bestsellers and named one of 500 "most influential people in Asia" by the NY Press Agency, Luka joins us from his home in lndia. He is a holistic lifestyle coach globally known for his approach to lntegrative and Lifestyle Medicine. Learn the 4 pillars of wellbeing that blend Eastern and Western thoughts and practices. Friday, August 6, 2021 10:00 am PDT / 7:00 pm CEST 6:00 pm BST / 10:30 pm 1ST SCOTT M. SMITH, PhD Nutritionist, Manager for Nutritional Biochemistry at the NASA Johnson Space Center. Determining the specific nutritional needs for space exploration, Dr. Smith is one of the few people on the plane! whose work ranges from Antarctica to Outer Space. Frlday, September 3, 2021 10:00 am PDT / 7:00 pm CEST 6:00 pm BST / 10:30 pm…

LET’S TALK ABOUT WHAT FUELS GREATNESS

WHEN A HERO COMES ALONG…

BEHIND THE SCENES WITH THE EXPERTS, ADVISORS, AND READERS WHO BRING MEN’S HEALTH TO LIFE, AND THEN SOME. My mom. When I came out of the closet she filled the voids with compassion and kindness in my new life. her!@Lyle.Miller148My Uncle David. He’s funny and always positive. But when it comes to protecting family, he doesn’t mess around.@Arnella.ClouseMy dad, of course!… A humble child from a small town who started being a shoe shiner and then became a graduated dentist from our most important college in Mexico.@Vm.Salgado.9My parents for making parenting seem so easy when it is actually incredibly hard.@Gregg.ColemanAnyone & everyone who is against poverty and does something good to their people!@Arun277My husband. Extremely positive, never complains, despite being dealt some of life’s most difficult situations.@Linda.Flick.71My severely disabled son. He…

WHEN A HERO COMES ALONG…

EDITOR’S LETTER

ASK THE E-I-C “Why do people hardly ever post their FAILURES, BAD MOMENTS, OR STRUGGLES on social media? Everyone is winning, and no one’s depressed. IS THAT TRUE IN REAL LIFE?”-Ning Courage LET’S START WITH the last part first: Nope, not true, not even a little. No one wins all the time, everyone’s bummed out every now and then, and just because Random Influencer chooses not to share his bad day with his dozens/hundreds/thousands of followers doesn’t mean the bad day didn’t happen. Facebook/Twitter/Instagram/TikTok isn’t real life—and thank God for that. We have enough on our plates without worrying about what’s got poor @RI so down in the dumps. But to your first question, it sounds like that’s more a function of whom you’re following than anything else. As I’m writing this letter,…

EDITOR’S LETTER

Q. Okay, so how many showers a week is too many showers? A. It depends on the shower—and the soap. Aside from controlling body odor, good showers prevent infections and keep your skin healthy by sloughing off dead cells. That said, if you’re using hard soap too often, you’re drying out your skin. Reserve soap for areas that tend to sweat the most and are friction prone (armpits, groin). It’s also possible to take too many hot showers, which can strip skin of essential oils and cause it to become dry, irritated, and itchy. One warm shower per day with mild soap is enough. If you work out and are sweaty, go ahead—take that second shower. + Have a question for Rich? Tweet us at @MensHealthMag with the hashtag #AskMHRich and ask away.…

MEANWHILE, ON YOUTUBE…

LAST MONTH, OUR VIDEO SERIES Gym + Fridge went to new heights—literally—at the International Space Station. A few highlights from the comments: @Terence Stephens This was EPIC, and my dead or alive used to be Bruce Lee, but it’s now an astronaut. @Deepak Kumar This was awesome, loved how different it was. Y’all should keep doing different things like this. Like in prisons, or other places that aren’t traditionally gyms. @SchuyFit—Men’s Fitness Strength hack: > Bring 2,000 lbs to space. > Squat in zero gravity. > Say you squatted 2,000 pounds. @Shen Fourtweny As a home gym owner, I would just recommend RESISTANCE BANDS. @Big Scott This is by far the coolest thing I’ve watched in a while. It’s great to be human.…

MEANWHILE, ON YOUTUBE…

MVP MEMBER OF THE MONTH

PHILLIP BRIDGES STATS AGE: 28 LOCATION: Chicago, IL OCCUPATION: Nurse and U. S. Army Reserve civil-affairs lieutenant MEN’S HEALTH MVP members get unlimited health and fitness coverage online. Each month, we choose one MVP who inspires us. Sign up at join.menshealth.com and you could be next. My fitness goals: Improve my run and back squat. I’m looking to get a 400-pound back squat and a sub-40:00 10K. My personal goals: Graduate from nursing school, land an ICU job, and work out six to seven days a week. What’s in my gym bag: A headband, a jump rope, a shaker bottle, and bands to supplement major exercises with. My dream workout partner: Marcus Filly, the Cross-Fit Games athlete who writes my workouts, or Jack LaLanne. What keeps me motivated: Meditating each morning and journaling on the two to three things I need to prioritize that day. The…

MVP MEMBER OF THE MONTH

APP SOLUTE MUSCLE

FOR YEARS, YOUR PHONE was more a gym distraction than a gym tool, a gateway to texting rabbit holes and fantasy-football check-ins and the occasional #gains selfie. But now that touch display is ready to be something else. Now your phone is ready to push you to sweat more and build muscle faster. Why? Because the pandemic hit the light-speed button on the development of fitness apps. The new ones do more than make you sweat; these apps deliver motivation, inspiration, and accountability. All of this progress was much needed this year, since fitness mainstays were again in flux. Gyms struggled to stay open (again), and critical gym gear was in short supply (again). For much of the year, you could count on just a few sweat options: yourself and the…

APP SOLUTE MUSCLE

UNDERSTAND THE APP-MOSPHERE

For Team Sweaters The fitness-app experience used to be solitary—just you and your phone. But a handful of apps let you work out alongside friends, enticing group fitness fans. BEST OPTION: Apple Fitness+. You can now call a bunch of friends (up to 32) on FaceTime (or in a group chat), then immediately jump into any Apple workout or meditation session. Fitness+ replicates group fitness competitiveness, too: When somebody closes an Activity ring, you’ll get a notification. Price: $10 per month, or $80 per year For Customized Coaching Sure, you could do the same workout as everyone else. But if you have a nuanced fitness goal (think: mastering a pullup), you’ll need more one-on-one attention. BEST OPTION: Future, which lends an Apple Watch to every member for easy metrics tracking and connects you to a trainer…

UNDERSTAND THE APP-MOSPHERE

AVOID THE SOLO SWEAT!

1. CHAT AWAY! Apps like Ladder and Apple Fitness+ have chat functions. Use them, says Williams: “There is a way to support individuals there for the same purpose as you.” 2. BE HONEST. The gym struggle is real. Don’t be afraid to say it. Williams recalls a user “saving” a tough pushup till “next week.” “Those comments make me smile,” he says. 3. ACTIVELY RECRUIT. Can’t make virtual friends? Ask longtime training buddies to join your app. “Tell your friends and start doing it together!” says Williams. “Nothing feels better.”…

AVOID THE SOLO SWEAT!

MAKE THE MOST OF YOUR VIRTUAL TRAINER

VIRTUAL WORKOUTS can bring a trainer into your living room, but that trainer still needs plenty of help. “I can only see what you let me see on the screen,” says MH fitness director Ebenezer Samuel, C.S.C.S. Get around that challenge (and others) with these tips. CREATE A “GYM SPACE” DON’T TRAIN in the same space that you work or relax in, says veteran trainer Lauren Kanski, NASM. Set a corner apart in your room (a yoga mat could do the trick), so your training space feels unique. “It’ll help you mentally escape,” says Kanski. HEADPHONE IT IN WHENEVER POSSIBLE, wear Bluetooth headphones, says Daniel Giordano, C.S.C.S., head physical therapist at Bespoke Treatments. This lets you move around during your session, and even if you move far from your screen, you’ll always hear your…

MUSCLE UP WITH INSTAGRAM

FOCUS ON INITIALS A HOST of trainers regularly post free workouts on Instagram. But many of the workouts in your IG feed won’t truly help you build muscle or strength. “There’s so much free content,” says Samuel, “but free and good aren’t the same.” Separate “influencers” from trainers by looking for certifications. Stick with trainers who have C.S.C.S., NASM, or NSCA-CPT after their names. BUILD A PLAN WITH SAVES MANY GYMGOERS choose a different workout every day. “Instagram is packed with variety,” says Samuel, “so you might think every workout needs to include new exercises.” Instead of picking random workouts, make use of Instagram’s underutilized save icon. Choose three to five workouts at a time, and hit the save icon on the bottom right of the post. For four to six weeks, do…

THE 25-MINUTE BODYWEIGHT SIZZLER

DIRECTIONS: You’ll do 2 circuits in this workout. Do 5 rounds of the first circuit, resting 60 seconds between each round. Rest 2 minutes, then do 5 rounds of the second circuit, again resting 60 seconds between each round. WARMUP INCHWORM TO SCORPION Start standing (a). Place your hands on the floor in front of you (b). Keeping your core tight, walk them forward until you’re in pushup position. (This will stretch your hamstrings.) Lower into a pushup and glue your chest to the floor (c). Lift your left leg and touch your foot on your right side, stretching your hips (d). Repeat with your right leg. Push up, then walk back to standing, warming up your abs. That’s 1 rep; do 5. CIRCUIT 1 1 AIR SQUAT Start standing, feet shoulder-width apart, abs and glutes…

THE 25-MINUTE BODYWEIGHT SIZZLER

THE ACTION HERO

THE ONLY THING that matters to Don Lee right now is the next punch. It’s a mid-September morning in the Yeoksam neighborhood of Seoul, and Lee is working out in the dimly lit Challenge Boxing Club, throwing punch after punch at a bright-red heavy bag Each punch hits with a thwack that reverberates through the room. And never mind that the media blitz for Marvel’s Eternals is right around the corner. At this moment, he’s just focused on that thwack. “One of the reasons I work out is to try to clear my mind,” he says in his native Korean. “I try to separate work from my workouts.” That’s never been more important than it is now, because after two decades toiling mostly in Korean cinema, Lee, 50, has seen his big-screen…

THE ACTION HERO

“MY MISTAKES COST ME BOTH KNEES”

“I’M SORRY, HONEY. I FUCKED UP.” I was crying and still in shock. My wife tried to console me. It was an accident, she said. A crazy, unpredictable accident. No one was at fault. I knew she was right about the first part. In my last moment with two intact knees, I was walking downstairs. The next thing I knew, I was on the floor with horizontal creases an inch above my knees, where my quad tendons used to be. My best guess is that my left tendon spontaneously ruptured. I went airborne—I’m sure I never touched the last three or four steps—and landed on my right knee, tearing that one. Nobody could’ve predicted that both knees would blow apart within seconds of each other. But she was wrong about assigning blame. This was on…

“MY MISTAKES COST ME BOTH KNEES”

ECHINACEA: EFFECTIVE OR EH?

THE CLAIM In capsule, dropper, or tea form, echinacea has a lot of people believing it helps strengthen your immunity. Proponents also argue that it can prevent a cold or a flu—and shorten the duration of either—and treat STIs. Wait, there’s more! Because the common cold and Covid-19 are both coronaviruses, they think that means echinacea can battle Covid, too. WHAT’S TRUE Echinacea’s many supposed benefits have been studied—but “a lot of the studies have been on animals and cells in a lab,” says Abby Langer, R.D., author of Good Food, Bad Diet. Though a 2020 review found that while taking an echinacea supplement didn’t prevent an upper-respiratory infection, doing so at the first signs of one may reduce symptoms. YOUR TAKEAWAY Taking an echinacea supplement within the first day of noticing symptoms may lessen…

ECHINACEA: EFFECTIVE OR EH?

WHAT YOUR HEART IS DOING FOR YOU ALL DAY

YOUR HEART PUTS UP WITH A LOT. It’s your hardest-working muscle, beating an average of 100,000 times every day to get you through your Spiderman-pushup set, your digital cruise through your socials, and your oh-shit-that-was-due-yesterday moment. Though you might like to think it’ll keep pumping forever, some parts of your daily routine are extending its life (and yours) while others could be shortening it. Discover what your day is really doing to your heart—and how to make its job easier. WHAT YOUR HEART IS DOING WHEN: YOU SIT DOWN (TO WORK… AND WORK… AND WORK) WHEN YOU’RE SITTING at your desk writing an email, scrolling through football stats, or catching up on Succession, your heart is on something like cruise control. It’s beating roughly 60 to 100 times a minute—less often if you’re…

WHAT YOUR HEART IS DOING FOR YOU ALL DAY

A SPORTS DOC’S GUIDE TO MUSCLES

“MY FOCUS IS to be active at age 90, or 110, which means maintaining muscle quality,” says 38-year-old Andy Galpin, Ph.D. By “quality,” he means functional muscle strength and muscle size. Both keep you on the move, living longer, and stronger. Here’s what Galpin does to build and sustain his own. GET ENOUGH PROTEIN One of the biggest drivers of aging-related health issues—even diabetes—is a loss of muscle quality. To counter that loss, protein is the jam: It provides the building blocks for muscle tissue and increases protein synthesis for muscle growth. A gram of protein per pound of bodyweight every day is good, but I’ll usually do more than that. As you get into midlife, you become desensitized to the same stimulus. So past age 40, shoot for 1.3 or even 1.5…

A SPORTS DOC’S GUIDE TO MUSCLES

HOW TO WARM YOUR COLD, HOLIDAY-HATING HEART

REMEMBER LAST holiday season? You were stuck at home, missing your extended family because we were nearing the worst of the worst wave of the pandemic, with the general public months away from the vaccine. All was not merry and bright. Personally, I knew I was feeling down when even my go-to seasonal viewings—The Muppet Christmas Carol, Christmas Vacation—didn’t make me feel much of anything about my favorite holiday. Last year left me with a sense only Clark Griswold could know: “Holy shit! Where’s the Tylenol?” I feared that same rut of numbness looming for Christmas 2021. So I decided to try something different, a shock to my system: watching Hallmark holiday movies. I always knew they existed and that certain kinds of people (older, female) loved them. But I didn’t…

HOW TO WARM YOUR COLD, HOLIDAY-HATING HEART

A SNUGGIE Don’t knock it till you’ve tried it. Great for melting into the couch, falling asleep halfway through A Christmas Tree Grows in Colorado, and still being able to piece together the gist of the plot before the end. EVAN WILLIAMS EGG NOG Sure, you could make your own boozy eggnog from scratch, but if you can’t find the time, this will do the trick. It’ll pair perfectly with that ceramic Santa mug you once painted at Color Me Mine and break out every December. PLANTA GINGERBREAD COOKIE PLANT PROTEIN I saw Mommy kissing Santa Claus—and Santa looked ripped because he was knocking back this vegan-friendly protein powder. What now, Starbucks? CHRISTMAS COOKIE YANKEE CANDLE Make your movie marathon a full sensory experience by lighting up one of these bad boys. But maybe grab a roll…

THE BEST BEEF AND BROCCOLI. EVER.

THE EXPERTS: CHRIS CHEUNG is the chef and owner of Brooklyn’s East Wind Snack Shop and the author of Damn Good Chinese Food, out now. PAUL K ITA is the food and nutrition editor of Men’s Health. 30g 10g WHAT’S THIS 30/10 BUSINESS? 30/10 delivers healthy, filling meals to help you eat 30 grams of protein (for optimal muscle gain) and 10 grams of fiber (to help you feel full). For an entire month of recipes, head to MensHealth.com/30-10. THE PROTEIN 30g You can’t go wrong with any cut of steak, but your best bet is flank steak, which butchers take from the underbelly of the cow. It’s naturally lean and wonderfully beefy in flavor. A three-ounce serving, cooked, contains 23 grams of protein and 224 calories. BUY IT Ask your butcher or the person at…

THE BEST BEEF AND BROCCOLI. EVER.

HOW DO YOU DRINK THEM APPLES!

HARD CIDER Fizzy like beer and low in alcohol, hard cider generally ranges from 4 to 6 percent alcohol by volume. Dry cider, since it has a lower sugar content, is more alcoholic (about 7 percent). TRY: Brooklyn Cider House. These ciders are made from “ugly apples” (rare cider and heirloom varieties) that are fermented using mostly wild yeast. $12; brooklynciderhouse.com APPLE VODKA As in vodka made with apples. (You can make vodka from anything that has sugar and starch.) Apple vodka tastes nothing like the sugar rush of apple-flavored vodka you may have had. It’s clean, bright, and subtly sweet. TRY: Clear Creek Vodka. Made in Oregon, each bottle houses 14 varietals of apples. Serve neat, on the rocks, or with club soda and a wedge of green apple. $33; drizly.com APPLEJACK The name…

HOW DO YOU DRINK THEM APPLES!

From the Editors of Men's Health

No More Excuses. Get Stronger, Smarter, Better with Men’sHealth MVP PREMIUM ALL ACCESS Introducing the all-new MVP Premium membership tier from Men’s Health, designed to help readers like you dominate your fitness routine by off eringbest-in-class workouts anytime, anywhere. Premium membership off ers personalized expertise to help you meet and exceed your goals. ENJOY ALL THE BENEFITS OF PRINT AND DIGITAL MEMBERSHIPS, PLUS: Access to Men's Health streaming workouts on the All/Out Studio app (value $89.99) Hundreds of on-demand workouts led by world-class trainers, with new fitness programs added each month MVP Essentials Kit (value $50) with products hand-picked by our editors A special discount off your next purchase at the Men's Health Shop Unlock Premium today for less than $2/week Sign up at menshealth.com/premium or scan to join.…

From the Editors of Men's Health

ADVENTURES IN COUPLING

MOST OF us grew up believing that a monogamous marriage was #relationshipgoals. But with Will Smith owning his open relationship and a throuple showing up on House Hunters, a growing number of people are wondering if strict exclusivity is human nature or if it’s yet another myth that society sneakily sells us. Ethical nonmonogamy, or ENM—in which members of a couple consent to having additional sexual and/or romantic partners—is gaining popularity. More than a fifth of single American adults have engaged in ENM, according to a recent study in the Journal of Sex & Marital Therapy, and a 2016 study in The Journal of Sex Research found that Google searches for “polyamory” and “open relationships” rose steadily from January 2006 to December 2015. In a 2021 YouGov poll, about 25 percent…

ADVENTURES IN COUPLING

THE WITCHER GUY’S GUIDE TO BLOODY GOOD GIFTS

FOR HOME-GYM HEROES 1 PROFORM VUE Hit your workout-from-home fitness goals with ProForm’s 22-inch mirror/T V, which comes with a barbell, two dumbbells, and four weight plates. It’s powered by iFit, a streaming platform that offers hundreds of workouts. $1,499; proform.com 2 LULULEMON TEXTURED TECH HOODIE This hoodie features a moisture-wicking, abrasion-resistant fabric that will help you crush the battle ropes. The tie-dye is cool, too. $148; lululemon.com 3 TRUE CLASSIC PREMIUM FITTED FLEECE JOGGERS Cut slimmer than standard swe atpants, these cotton-blend joggers are so comfortable you’ll wear them to the gym, brunch—heck, even the office. $50; trueclassictees.com 4 UNDER ARMOUR MEN’S UA TRIBASE REIGN 3 TRAINERS With a grippy and flexible outsole and a supportive upper, these training shoes can handle everything from stren g th work to sprint intervals to flag…

THE WITCHER GUY’S GUIDE TO BLOODY GOOD GIFTS

POWER-WASH YOUR FACE

THE GOOD NEWS is that your body naturally gets rid of dead skin cells every four weeks. But the less-than-good news is that it sometimes needs a helping hand. When dead cells linger, they can make your skin appear dull and dry. Even worse, they can build up in your pores, which leads to blackheads and acne breakouts. To eliminate the gunk, you’ll want to master the fine (or more like medium-grade) art of exfoliation. 1 Get Started There are two kinds of exfoliation: mechanical, which removes dead skin using physical friction with tools like a scrub or a cleansing brush, and chemical, which uses ingredients like hydroxy acids to dissolve the bonds that keep dead cells attached to your skin’s surface. Which type of exfoliant you choose depends on your skin…

POWER-WASH YOUR FACE

HOOK, LINE, AND LI’L STINKER

THIS MONTH’S COOL DAD: KENNEDY WEIBLE is the author of the novel Prophet of Loss. He lives in New York. THE BIRTH of my son takes top honors in the family timeline, but my company’s three months’ paid paternity leave is a photo-finish second place. My wife, by comparison, worked on contract and received no paid leave. So a few weeks after having the baby, she went back to work in the Covid-era Franken-office we’d cobbled together in the living room, and I became the newborn’s full-time employee. I was excited to take care of him—feed him, put him down for naps, dry-heave over his diapers. It quickly became apparent, though, that the baby and I needed to clear out sometimes if my wife was going to get any work done. “Where…

HOOK, LINE, AND LI’L STINKER

YOUR BRAIN ON DRUMS

TO A STRANGER, I’d probably look like an octopus having a fever dream—my twitchy appendages stomping the hi-hat pedal and whacking the snare when they should be doing something else. To my long-suffering drum teacher, I’m one of countless amateurs he’s guided through a legendary pop-music groove—the intro to Paul Simon’s “50 Ways to Leave Your Lover,” played by the inimitable drummer Steve Gadd. To a neurologist who studies the effects of music on the brain, I’d be another thing entirely—a middle-aged man doing the equivalent of a full-body workout for his gray matter. That’s not hyperbole. For much of the past two decades, doctors and scientists have been gathering heaps of evidence that not only suggests but flat-out shows how playing music makes your brain function better. From UC San…

YOUR BRAIN ON DRUMS

HOW TO STOP COPING AND START LIVING

THE EXPERT: GREGORY SCOTT BROWN, M.D., is a psychiatrist, a Men’s Health advisor, and the founder and director of the Center for Green Psychiatry in Austin. THE FIRST TIME I met a patient I’ll call Joe, a software engineer in his mid-50s, it was clear he didn’t need my help in figuring out why he wasn’t happy with his life. “I hate my job, and that sums it up,” he said. But he wasn’t sure what to do about it. He spent his time away from work trying to find ways to cope. He’d go running, attend concerts with his wife, and try to avoid thoughts about work by binge-watching Netflix. He even went to a yoga retreat and learned to breathe and move to let go of his stress. But eventually,…

HOW TO STOP COPING AND START LIVING

HOW I KEEP IT TOGETHER with CRAIG WILLIAMS!

5:30 a.m. MORNING MINDFULNESS Though Williams sets his alarm for 6:00, he usually wakes up about half an hour before. Right after, he expresses gratitude simply for getting up another day. His first steps out of bed become his meditation: “I try to focus on what each step feels like—toes hitting the ground, legs moving, knees still working.” 7:30 a.m. COUNT THE GOALS Williams considers the time before his very first meeting his most creative. “I try to figure out the two or three things that I most want to accomplish today to call the day a success,” he says. “I try not to call the day finished until I get those things done.” Among those things is making sure he’s putting the needs of his team first. “I work for everybody else. It makes…

HOW I KEEP IT TOGETHER with CRAIG WILLIAMS!

ON STRENGTH AND SHARING

TOM HOXSIE, captain of the fishing vessel North Star, sat cross-legged beside a woodstove in his toolshed. It was late February in coastal Rhode Island, gray inside and out, and Tom was cupping a warm mug of green tea on the stool where he spent his weekdays, part of a boat-building routine with his son that was leading to the off-season creation of a small wooden skiff. The shed door opened to a hoop house covered in clear plastic, which snapped in the cold gusts. Outside, under snow, the raised beds of his garden were frozen solid. An old wool sweater hung on him like a loose sail. Tom sipped his tea, looked at his withered hands, and summed up the state of his life. “I’m down to bones,” he said.…

ON STRENGTH AND SHARING

2022 TECH AWARDS

WORK Crush your to-do list (office, yard, garage) with these gadgets that make any job fly by. Best Air Purifier The Coway Airmega 250S is slender but covers up to 930 square feet and removes 99.99 percent of dust particles. Smart mode adjusts the fan speed based on air quality. $449; cowaymega.com Best Splurge Headphones Whether you need to zone out with a movie on your commute or zone in and focus at the office, the Apple AirPods Max deliver, with best-in-class adaptive noise canceling (thanks to nine microphones and two powerful H1 chips) and warm, dynamic sound. $549; apple.com Best Indoor Garden Water your vegetables from your office with the WiFi-enabled Personal Rise Garden. It’s self-contained, with lights and a water tank you fill weekly, and houses eight plants. Choose from 60 seeds, everything from basic…

2022 TECH AWARDS

Best Portable Speaker Most portable speakers sound muffled at high volume, but not the Ultimate Ears Hyperboom. It delivers crisp tunes with plenty of bass. Connect up to four devices and you and your squad can play DJ—all night long (all night …). $400; ultimateears.com Best Carbon Rec Running Shoe A mutant of a running shoe, the Hoka One One Bondi X is both fast and smooth. That’s due to its midsole, which sandwiches a thin, responsive carbon-fiber plate between thick layers of cushioning. $200; hoka.com Best Swim Goggles The original Form goggles showed your pace and distance right inside the lenses. The new Form Smart Swim Goggles go deeper with the data: You can download and view a workout—endurance, power, sprint, or technique. $199; formswim.com Best Fitness Earbuds The Jaybird Vista 2 crushes other brands for…

Training Partners

THE NEW fitness trackers do way more than count steps. They have built-in trainers, access to workouts and maps, and much more, so you’re never sweating completely solo. You also get health tools that can read your heart rate, track your sleep, and even measure your blood-oxygen level. Pick the right specialized tracker and it can help you better understand your body and achieve your goals for fitness, health, and running. Best Hardcore Fitness Tracker Best Overall Fitness Tracker Best Fitness Tracker for Runners…

Training Partners

Best Electric Toothbrush Sleek and simple, the Philips One by Sonicare has all the power you want in an electric toothbrush but in a small package. Micro vibrations gently clean teeth better than your manual brush does. One battery lasts three months, and the new rechargeable version gives you 30 days of brushing on a single charge. From $25; amazon.com Best Body-Hair Trimmer The V-shaped head on the Panasonic Body Hair Trimmer lets you trim in any nook or cranny without bending yourself into a human pretzel. Use one of the three attachments to easily choose a length setting. $70; bestbuy.com Best Surround Sound Great surround sound has never before been available in such a small package. The Sonos Beam (Gen 2) weighs 6.2 pounds but has five amplifiers, four midwoofers, and one center tweeter…

CALL IT an arms race: Smart scales that gather data by sending an electric current through your body are adding more and more features. KoreHealth measures body fat, water percentage, and muscle and bone density. Withings adds vascular age, an indicator of heart health. And In-Body uses an ultrasensitive measuring system for best-in-class accuracy. Pick the one that suits your health needs. Best Budget Smart Scale Best Cardio Smart Scale Best Fitness Smart Scale…

IT’S AN EARLY-OCTOBER DAY, and as Jeremy Renner sits in the open-air lobby bar of Los Angeles’s Sunset Tower Hotel, the breeze smells faintly of smoke. Wildfires are raging in California and across the West, and the Caldor Fire, which crossed over the Sierras near Renner’s sprawling Nevada ranch above Lake Tahoe, is still not fully contained. Although his retreat was spared, it’s at risk each wildfire season. “There’s been a fire not a half mile from where my house is. Pretty threatening,” says Renner, who has trained as a volunteer firefighter. “I’m using fire trucks for defensible space and for protecting my neighborhood, all the people up there.” Unlike the rest of us, he didn’t spend the pandemic bingeing on Netflix and death-scrolling Instagram. He spent nights bidding on fire…

GET STRONGER AND SMARTER like Chris Paul

CHRIS PAUL isn’t sure he wants you to know his secrets. The way he sees it, the less anyone knows about his eating plan, the better. He’s not sure he wants to talk about the deadlift tweak that helped him end years of hamstring woes, or his personal telltale sign that his body needs more water. “Sometimes I almost wish I didn’t tell anybody,” Paul says. “I don’t need everybody to feel this way.” But Paul understands why you’d want to know. After all, the once-brittle point guard has suddenly emerged as one of the NBA’s most reliable players, and he’s coming off a dominant season, a year that saw him lead the Phoenix Suns to within two games of the championship. Somehow, at age 36 and after 16 grueling years as…

GET STRONGER AND SMARTER like Chris Paul

RECHARGE YOUR MUSCLES

WHEN HE broke into the league in 2009, Gibson didn’t train smartly. But these days, at 36, he focuses on recovery when he’s not battling in the paint for the New York Knicks. Borrow his recovery tips to keep your muscles and joints feeling strong. CONTRAST BATH At the end of a rough day, Gibson starts with 2 minutes in a deep ice bath, then shifts to 3 minutes in a steam room. He repeats that sequence 3 to 4 times, finishing with 2 more minutes in the ice bath. The cold periods “numb” joint pain, he says, and the hot cycles enhance blood flow, speeding recovery. BODYWEIGHT BAND CAMP Gibson relies on mini bands to build glute stability. Try the alternating monster step: Stand with a mini band wrapped around your knees, knees…

RECHARGE YOUR MUSCLES

CARVE YOUR CORE

AT SIX-FOOT-ONE and a spindly 180 pounds, Rondo won’t be setting any weightlifting records. But the Lakers’ backup point guard, 35, has built a rock-solid core, and it’s been key to his 15 seasons in the league. Critical strength in his hips, abs, and glutes helps Rondo stay balanced when he’s gluing himself to top offensive players and enables him to take a pounding when he ventures into the paint. He trains core before every game, relying on these moves. 1 AB WHEEL ROLLOUT Get on all fours, hips directly over your knees, hands on an ab wheel, wrists in line with shoulders. Your abs should be tight. Without letting your back arch, roll the wheel forward as far as you can. Pause. Exhale and squeeze your abs. Roll back to the…

CARVE YOUR CORE

THE KING will be 37 at the end of the month, but he has no intention of slowing down. That’s partly why he guzzles a power protein shake fueled by protein powder from Ladder, a company he helped found, after every workout. It’s heavy on post-training carbs to refuel his body and rich in antioxidants to help him stave off inflammation and “maintain overall muscle health,” says Mike Mancias, James’s trainer. SHAKE IT UP LeBron’s postlift shake is loaded with the nutrients you need after a workout. IN A BLENDER, COMBINE … 1 WHOLE BANANA1 HANDFUL KALE6 OZ CHERRY JUICE6 OZ ALMOND MILK1 SCOOP LADDER PLANT-BASED PROTEIN POWDER, CHOCOLATE2 TBSP PEANUT BUTTER5 STRAWBERRIES … THEN BLEND UNTIL SMOOTH. your macros: 37g protein, 84g carbs, 22g fat…

REBOOT MENTALLY

THE MILWAUKEE BUCKS guard, 35, remembers breaking into the league in 2008, struggling through a bad shooting night, and battling the demons of that game for days. These days, the vet has a host of coping mechanisms. Add them to your mental toolbox and work will never keep you down. EVERY DAY … “I try to walk as much as possible in nature. I think keeping your legs moving and getting out and breathing the fresh air outside is probably my most important thing.” AFTER A GAME … “[I focus] on what makes me happy at home: watching things on TV together, being present with loved ones.” AFTER THE SEASON … “I try to take a month off, clear my mind, take vacation with the family.”…

REBOOT MENTALLY

FORGE EXPLOSIVENESS

ANTHONY, 37, has tapped into undiscovered explosiveness in his NBA twilight, thanks to trainer Curtis Shannon, C.S.C.S., whom he met in 2018. The secret: low-rep moves that focus on power. TRAP BAR MID-THIGH PULL Place an empty trap bar in a squat rack, supports at mid-thigh height. Stand inside the bar. Lower your torso until you can grasp the bar. This is the start. Stand, driving the bar into the supports. Drive upward for 10 seconds. That’s 1 set; do 3. POWER-FOCUSED TRAP BAR DEADLIFT Stand in the center of a trap bar loaded with a light weight. Tighten your abs, push your butt back, and bend your knees slightly, lowering your torso until you can grasp the bar. Tighten your core. Explosively jump off the floor. Land and return the bar to the…

FORGE EXPLOSIVENESS

WANTED: 36,608 KETTLEBELLS

THE MILITARY BRASS all traveled to the South. Twelve higher-ups from different groups within the Army, like TACOM (Tank-Automotive and Armaments Command) and DCMA (Defense Contract Management Agency), who had all sorts of titles and ribbons and badges and awards among them. They exited I-20 in Lexington, South Carolina, and passed a Waffle House, Circle K, Bojangles, and Dairy Queen. A final turn led them down a rough road that ended at a palmetto-flanked entrance. The rectangular warehouse was more than two football fields long and walled in sheet metal. Five-foot-tall block letters—SORINEX—crowned the entrance. Out front were pickups of all kinds. Lifted, burlytired, black and tan and white and red Fords and Chevys and Rams. Picture the parking lot of Bass Pro Shops. The Army’s top minds were here to…

WANTED: 36,608 KETTLEBELLS

HOW TO CHANGE A LIFE

SOMETHING KIND OF AMAZING happened when we asked readers of Men’s Health, via social, “Who is your personal real-life superhero?” No one chose a politician. Very few picked an athlete. Only one reader posted a GIF of the Rock. The vast majority of the nearly 400 responses we collected cited someone close to them—a parent, a child, a spouse—as a source of their inspiration. Read a handful on page 7 and you’ll notice a common characteristic: a powerful sense of doing good. You probably know some selfless folks yourself: people who look around them, find who might need a hand, and then take action to change a life. We discovered 13 of these do-gooders—people performing noble deeds not because they’ll rake in likes on social, bring in extra side-hustle cash, or…

COACH KIDS WAY BEYOND SPORTS

CHANGE A LIFE NOW: Join or donate to the BSA in Rockaway at bsarockaway.nyc and/or DM them words of encouragement on Instagram (@black_surfing_rockaway). IN 2014, Marcell Dockery, a 16-year-old boy from Coney Island, Brooklyn, started a mattress fire because he was bored. The fire spread, and one of the NYPD officers responding to the incident died. Boredom killed a police officer. That fact struck Lou Harris, who was working as a doorman on the Upper East Side. “That boy had nothing to do,” he says. Growing up in one of the few affluent Black families in a Long Island neighborhood in the late ’70s, Harris was used to constant enrichment—summer camps, karate classes, BMX, and beyond. In Rockaway Beach, Queens, where he moved in the mid-2000s, those activities were inaccessible for the…

COACH KIDS WAY BEYOND SPORTS

CELEBRITIES CHANGING LIVES!

TRAVIS SCOTT Rapper Scott went sicko mode on philanthropy during the pandemic. He started the Cactus Jack Foundation to fund scholarships to historically Black colleges and universities, distribute meals to more than 1,000 families after Houston’s devastating winter storm, and develop a school agriculture and nutrition program. LIL NAS X Cultural rabble-rouser In the lead-up to the arrival of his 2021 album, Montero, the rapper/singer opened a “baby registry” through which people could donate to 16 causes, from fighting LGBTQ injustice to creating art for mental-health awareness to establishing health equity for gay Black men. The effort reportedly raised more than $100,000. PATRICK MAHOMES Kansas City Chiefs QB He has yet to win a Super Bowl (damn you, Brady), but he’s hit a philanthropic trifecta. For military families: funding scholarships for the children of fallen soldiers. For kids:…

CELEBRITIES CHANGING LIVES!

LAUGH MORE ABOUT THE TOUGH STUFF

ON OCTOBER 19, 2020, Anthony Anderson, 50 at the time, posted a photo of a jug of GaviLyte-N, a box of Dulcolax laxatives, and a package of Depend Real Fit underwear on Instagram. Anderson’s message to his million-plus followers: “Guess what I’m doing tonight? Prepping for my first colonoscopy tomorrow. I suggest all men especially men of color get this done. I say at age 45. [But] check with your doctor! Health is wealth!” What was he actually thinking? “You know, I wasn’t scared,” Anderson says. “I had friends who went through the procedure. It’s a serious issue, but we don’t have to make it a serious thing.” Colorectal cancer is one of the deadliest cancers in the U.S., and Black people are not only 20 percent more likely to be…

LAUGH MORE ABOUT THE TOUGH STUFF

3 SCIENCE-BACKED Benefits OF ALTRUISM

Emotional stability Selfless people experienced more long-lasting happiness and contentment than those who were more self-centered, according to a French researcher. Plus, selfless people were better able to weather life’s ups and downs, the researcher found. Going with the flow The same French study determined that selfless people also felt more in harmony with the people and environments around them and with their deep personal aspirations. In short, their good mood wasn’t as affected by (or dependent on) others. Feels for all Recipients and deliverers of an altruistic act reported feeling more positive emotions and fewer negative emotions in the days immediately following the act, a study published in The Journal of Positive Psychology found. What’s more, those on the receiving end of the altruistic act said that they planned to “pay it forward” in…

FIND THE GOOD-EVEN ON YOUR SOCIAL MEDIA

TO ANYONE WHO has ever viewed the Internet as evil, consider the FOH Army, a collective of Twitter do-gooders armed with little more than a hashtag, a Venmo account, and an urge to pay it forward. Its de facto leader is writer Shea Serrano, 40, who is kind of like Mother Teresa if Mother Teresa roasted J. Cole’s rap skills. (“FOH” stands for the decidedly un-Mother-Teresa-like “fuck outta here,” a sort of rallying cry.) The group’s operation is simple: Serrano sends out a tweet to raise money for a cause or person by using the #FOHarmy hashtag. Then his followers Venmo cash to him or directly to the person in need. In only a few years, FOH has raised hundreds of thousands of dollars; its good deeds range from the small (helping…

TURN PAIN INTO POWER

SWIPE THROUGH Peter Mutabazi’s Instagram (@fosterdadflipper) and you’ll see the always-smiling dad posing with kids. Swipe more and you’ll notice the kids change, in number and in who they are—because Mutabazi is a different kind of dad. The 38-year-old escaped an abusive home in Uganda when he was ten. After he spent several years living on the streets, a family that had been helping him encouraged him to go to school. Then college. After college, he says, “I felt like I had been given so much, and it was time to give back—to participate in someone else’s life and not only to do well but do better.” So in 2015, he moved to Oklahoma and started a house-flipping business. In 2016, he renovated his own home in preparation for signing up as…

TURN PAIN INTO POWER

JOIN FORCES, SHARE THE WEALTH

CHANGE A LIFE NOW: Athletes for a Better World (abw.org) and the St. Louis Sports Foundation (sportsmanship.org) fund initiatives that build character and teamwork through coaching and recognize upstanding players in youth sports. 2010: THE INTRO Tamberi and Barshim meet at an athletic event. Tamberi says that he’d heard Barshim was a dynamic athlete, but then he met the guy: “I remember walking and we came across each other, and he was just, like, full of energy, like, ‘Oh, Barshim! Crazy high jumper! Hi!’” 2016: INJURY #1 Tamberi injures his left deltoid ligament during training, a mishap that nearly derails his career. He begins a long rehabilitation. 2017: THE SETBACK Tamberi and Barshim compete in Paris. After a “terrible” performance, Tamberi locks himself in his hotel room. Barshim finds him, and Tamberi lets him in. “He…

JOIN FORCES, SHARE THE WEALTH

REWORK WHAT IT MEANS TO “DONATE”

IT WAS late at night when they arrived—Abdullah, his wife, and their son, who was 18 months old, the same age as our son. They had left Afghanistan days earlier, not long after the Taliban took control of Kabul. After they came to our house from the airport, Abdullah told us what happened. He was 12 when American troops arrived in Afghanistan, and he later became an interpreter for the U. S. military. When the U. S. pulled out of the country in August after two decades, he said he was lucky. He and his family went to the airport, but there wasn’t a rush and they were able to get on a plane. They landed on the East Coast days later and were routed to L. A., because they knew…

REWORK WHAT IT MEANS TO “DONATE”

MAKE SURE WHAT YOU Give Counts

FIND A ROCK-SOLID CHARITY… Charity Navigator has rated 160,000 charities whose work ranges from local to global. Its 100-point rating factors in accountability (using funds ethically), transparency (how easy it is to find info about the organization), and financial health (how much of the charity’s money goes toward the cause it supports). charitynavigator.org … OR GO WITH ONE OF THESE NINE… GiveWell has already tabulated the top nine global charities based on effectiveness. That means that what you give goes toward an organization whose money has a tangible, databacked impact on the cause, be it mosquito nets to fight malaria or treatments for parasitic-worm infections. givewell.org … OR GIVE YOUR TIME. Money isn’t everything. The American Red Cross has been facing critical blood shortages due to the Covid-19 pandemic. (Book at redcross.org.) Food banks can…

JIM BELUSHI, NAKED

ONE TUESDAY AFTERNOON, I was standing on the bank of the Rogue River in southern Oregon, naked, and in the water below me, also naked, was Jim Belushi. He smacked the water’s surface maybe six feet from the riverbank, showing me where it was deep enough to jump and saying, “Right here.” I wasn’t dreaming. And although this is a story about drugs—marijuana, specifically, which Belushi grows commercially here in Eagle Point, about 20 minutes outside Medford—neither of us was high. We’d known each other for about seven minutes. We’d walked across the field that separates the business part of Belushi’s farm from his house and the river that flows behind it—me, Belushi, and Taro, the massive German shepherd who follows Belushi nearly everywhere he goes on the farm. He walked slowly, unhurriedly,…

JIM BELUSHI, NAKED

1. Breville Barista Express espresso machine “It’s the most important appliance of all,” Hopper says. “I became obsessed with high-quality coffee and making the perfect espresso, not to mention my love for latte art.” $700; breville.com 2. Powerbeats These over-ear buds are adjustable and sweatproof and pack a max battery life of 15 hours. Plus, they’re hands-free if you sync them with Siri. Hopper says they’re his go-to for working out. $150; beatsbydre.com 3. Stan Smith shoes You know how black goes with anything? Yeah, same with bright white. “I have many favorite sneaks that I switch up, but a fresh pair of these are a constant staple in my life,” Hopper says. $85; adidas.com 4. Tog knives Hopper’s a knife collector of sorts. “I love to find little individual gems from around the world,” he says.…

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