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64 Articles

Don't Call It A Comeback

menshealth.com.au Men's Health Australia @MensHealthAU @menshealthaustralia EARLY LAST YEAR I received a text from a friend telling me he'd started playing pick-up basketball again . . . at 6am on Saturday mornings. Initially I recoiled. For me, dawn on Saturdays is a sacred timeslot dedicated to slumber. A sleep-in, at least until 7, when my five-year-old daughter wakes up, is not something I give up lightly. And yet . . . the seed had been planted. Maybe I could get up at 5.45 to make it to the court by 6? I hadn't played pick-up since before the pandemic. Now in my late 40s, if I didn't get back into it now another three to five years might disappear. Heck, I thought, it might be now or never! (Yes, my…

Don't Call It A Comeback

THE BIG QUESTION Q Do any of those ‘hydration’ supplements actually work? – TC Technically, yes, but you need to know how to use them. Makers of powdered products in this space claim their concoctions rehydrate the body faster than water alone by providing a balance of electrolytes such as sodium and potassium, sometimes along with glucose. These products can be effective for rapidly rehydrating the body, but they are not a substitute for drinking water. “Being hydrated means having enough water to function correctly,” says dietitian Dezi Abeyta. “Although it varies, your daily water intake should be a minimum of eight standard glasses of water. But this can also include water in food, such as fruits and vegetables.” Feeling thirsty or tired or having a dry mouth, dark-yellow urine or…

ASK THE GIRLS IN THE OFFICE

Q This girl is more into me than I'm into her. How can I break things off smoothly without ghosting her? – MU Becky: Well, firstly, I'm happy to hear that you don't want to ghost her. That's a tick. Jess: Straight up: be honest about how you feel. And nowish. The best way not to ghost is not to ghost. Becky: I think how you do it depends on how long you've been seeing her, too. A few weeks? A nice text or phone call is fine. A few months? Definitely in person. Jess: I think technology makes it easy for people to be dickheads. The easy option is just to block someone – to avoid the awkwardness. But I think you owe this person a conversation. Becky: And give her…

ASK THE GIRLS IN THE OFFICE

MAKE LONG DAYS A LITTLE SWEETER

A CUPPA DOES IT ALL. The staple of cheap and cheerful cafes and upmarket tea rooms alike is a pick-me-up that can also calm us down. That might go some way to explaining why the average Australian drinks 9.5 cups of the stuff each week. George Orwell certainly knew its value: he called tea “one of the mainstays of civilisation”. It's also good for you. Matcha, yerba maté et al might be hot property in health shops, but studies have shown that normal breakfast tea can benefit the immune system, lower inflammation and reduce your risk of developing heart disease. Now, a Chinese meta-analysis of research, involving more than one million people from eight countries suggests frequent tea breaks could also help to tackle type-2 diabetes. It's a timely finding.…

MAKE LONG DAYS A LITTLE SWEETER

A FITNESS HACK THAT WILL TAKE YOUR BREATH AWAY

OXYGEN IS SO ESSENTIAL to human life that just four minutes without it can result in irreparable brain damage – and a further four can kill you. So what madness is the growing trend of intermittent hypoxic training (IHT), a form of exercise that involves deliberately denying yourself the amount of oxygen you need? Sometimes, less really is more. Many top-flight athletes subject themselves to environmental stress to earn a competitive advantage; boxers, for instance, often train inside lowoxygen tents. A study in High Altitude Medicine & Biology found that IHT boosts performance by increasing levels of the hormone erythropoietin, related to the production of red blood cells. In essence, restricting oxygen while training helps you process it better under normal conditions, which can enhance your sprints, endurance and the…

A FITNESS HACK THAT WILL TAKE YOUR BREATH AWAY

SHIFT YOUR CARDIO UP A GEAR

1/ Up In Arms Far from wasting energy, purposefully pumping your arms back and forth as you run will boost both the metabolic benefits and efficiency of your efforts*. Swing and you're winning. 2/ Get Down A 2020 study found a 30-minute downhill running workout helped athletes feel less fatigued during a flat-ground run two weeks later*. Try it: throw on New Balance's FuelCell Propel v4 for max comfort and traction. ($180; newbalance.com.au) 3/ Hard And Fast Short on time? Concentrate your cardio into eight 20-second bite-sized sets at high intensity, resting for 10 seconds between each, for fast improvements to your oxygen uptake*.…

SHIFT YOUR CARDIO UP A GEAR

CUT GYM TIME DOWN TO SIZE

WITH THAT flurry of new-year motivation long diminished – and a busy work schedule to contend with – we wouldn't blame you if you're struggling to fit in regular strength-training sessions. Yes, you could brave the morning chill and hit the gym every day in the hour you have between the office, school run, meal prep and household admin – but do you really need to? A team of Australian and Japanese scientists might have discovered a time-efficient workaround. Their study asked subjects to perform 30 eccentric biceps contractions – ie, lowering a heavy dumbbell – every week for a month. One group divided this task into five bite-sized sessions of six reps, while the other charged through all 30 reps in a single day each week. Unexpectedly, the exercise…

CUT GYM TIME DOWN TO SIZE

1/ Take Your Pick Choose a lift (squat, deadlift, bench press, dumbbell row, etc), then select a weight that's roughly 70 per cent of your one-rep max. 2/ Build It Up In the first set, do 3 slow reps, then 4, then 5, 6 and 7. Take a 15-second break between sets to recover. 3/ Keep It Going The entire lifting session should take no more than 2 minutes. Repeat for a different, complementary move on your next break.…

A CERTAIN NOBILITY

ADVANTAGE STAY AHEAD OF THE GAME TACTICS ON THIS OVERCAST autumn morning, Stephen Peacocke has woken up at his parents’ place in his hometown of Dubbo, 400 kilometres northwest of Sydney. He's in good spirits, not only because he's back where it all began, but because an overnight downpour and a midmorning sun shower have moistened the land and filled the air with the smell of rain. “I love it,” he says. “And the central west – the earth, the grasses and the trees . . . it has a distinct smell, which I miss.” Lately, Peacocke has been working a lot in Melbourne, on the sets of Five Bedrooms (returning later this year for its fourth season, on Paramount+) and The Newsreader (ditto, second season, ABC), and these trips to…

A CERTAIN NOBILITY

… AFL GAME-DAY NUTRITION

THE MODERN AFL is akin to a supercharged HIIT session. Players cover up to 14km a game and expend enormous amounts of energy. Fuelling this colossal load requires careful preparation and calibrated kilojoule and fluid intake, says April Cox, an Accredited Sports Dietitian with Swisse Wellness, who's previously worked at Hawthorn Football Club. The key to success? “Practise during training what you're going to do on game day,” says Cox. Here, she breaks down game-day nutrition at the elite level. Apply the same principles to your weekend hit-outs to win the one percenters. BEFORE THE BOUNCE Pre-game fuelling starts up to 24 hours out, says Cox, with players beginning to ramp up their kilojoule/carb intake. On match-day morning the priority is slow-release carbs, a dose of protein and healthy fats…

… AFL GAME-DAY NUTRITION

…I SWITCH TO E-CIGARETTES?

01 FIRE WITH LESS ALARM Regular smoking releases nicotine and other chemicals that we suck down into our lungs by burning tobacco. Vapes mimic the sensation but bypass the harmful combustion. E-cigs heat liquids containing nicotine, which still triggers the release of dopamine, only with fewer nasty chemicals. “In the short and medium term, vaping poses a small fraction of the health risks of smoking,” says Erikas Simonavičius, research associate at the Nicotine Research group, King's College London. 02 CHEMICAL BOTHERS Vaping exposes you to as many as 2000 chemicals, including propylene glycol and/or vegetable glycerine. But that's far fewer toxicants than found among the 7000 chemicals in tobacco smoke, at least 250 of which are known carcinogens, such as tar, benzene, arsenic and formaldehyde. “Vaping includes some of the…

…I SWITCH TO E-CIGARETTES?

1 SLURP'S UP One of the world's best-loved Japanese dishes, ramen has been popular for more than a century. And it's endlessly customisable, too, says Tom Moxon, executive group chef at Bone Daddies, which opened its first ramen joint in London's Soho 10 years ago. Here are the ingredients to know. A Soya Egg Boiled and marinated in soya sauce, water and sugar (see right for instructions), these eggs – like any – are a great source of protein and fat-soluble vitamins. They also add a tangy-salty note to the finished dish. Make a batch and add them to stir-fries, too. B Dried Shiitake These aromatics provide a concentrated mushroom flavour – and a little goes a long way. Hydrate in boiling water to release their potent umami note. Shiitake also…

SURVIVE IN THE AGE OF TOO MUCH ADVICE

MIND LAST YEAR, I DECIDED I wanted to learn how to eat healthier. (Surprise! We're not all macro-tracking bodybuilders over here at Men's Health.) So I searched – Google, TikTok, Instagram, YouTube. And my research all seemed to lead me to the same kind of advice: one-size-fits-all directives, delivered by confident and attractive social-media stars and online influencers, all hawking video courses, e-books, YouTube channels, podcasts and specially formulated vitamins. Their collective pitch: they alone hold the secret knowledge that will propel me to achieve my goals – for a price, but hey, it works for hundreds of thousands of their followers. And there are so many of these advice givers. “There's garbage out there because there's a demand,” says Katy Milkman, author of How to Change. “This is the…

SURVIVE IN THE AGE OF TOO MUCH ADVICE

Real Experts Worth a Follow

NUTRITION Abby Langer (@langernutrition) The author of Good Food, Bad Diet dishes out bullshit-busting takedowns of so-called nutritionists – and recipes for lemon chicken. FITNESS Brad Schoenfeld (@bradschoenfeldphd) Natural bodybuilding champion. Body composition researcher. Loooongtime fitness expert. FINANCE Chris Browning (@popcornfinance-podcast) Helpful, direct money advice from a practising financial analyst specialising in revenue – with the occasional Michael Scott meme.…

Real Experts Worth a Follow

STUCK IN A MOMENT

TACTICS IN A TIME BEFORE GPS, men would usually be the ones driving the family car on the weekend adventure. With a bulky atlas open on a sweaty knee and his exasperated partner in the passenger seat, he'd be grinding his teeth to the sounds of her angry sighing while the screaming children are playing an increasingly violent game of slaps in the back, the seconds between now and when the game turns into an actual fight quickly ticking away. And every two minutes, that family car passes the same landmark on a corner, driving around in an endless loop searching for a place that is supposed to be on that corner – but isn't. Stopping the car and admitting he's lost is the last thing this man will do.…

STUCK IN A MOMENT

MAN2MAN IT WAS AN ordinary Friday around dawn when I limbered up for what I thought would be just another garage workout. Figuring I'd start with bench press, I loaded a barbell with 50kg, lay down and pressed it off the rack. CRASH! The back of my head hit the floor. I was looking at the ceiling. My feet were still planted, my calves perpendicular to the floor. The damn bench had collapsed! The pin that was supposed to have locked it at a slight incline had given way. Pain and a sense of weirdness engulfed my right shoulder. Okay, I thought, I need to get this barbell the hell off me. I must have used my left side and a surge of adrenaline to free myself. Back in the…

THE HEARTBURN TRAP

FOR ME, THERE WAS life before omeprazole – and I wasn't sure there would ever be life after. I had my first taste of acid reflux at age 12, after some particularly greasy school-cafeteria fries. It was hot and sour, like someone squirted soap at the back of my throat. My mum gave me an antacid from her personal stash. By uni, I was chugging [Gaviscon], stacking the empty bottles along my dorm-room windowsill like beer cans. It was funny to me, but my doctor had a more sobering take: I had all the telltale signs of gastroesophageal reflux disease, or GERD, and I'd need to get it under control before it led to something even more serious, like ulcers or oesophageal cancer. He prescribed me omeprazole. It was as…

THE HEARTBURN TRAP

NEXT-STEP BURN TAMERS

The Classic FUNDOPLICATION: Using traditional surgery or laparoscopy, surgeons fold the top part of the stomach (the fundus) around the lower oesophageal sphincter and secure it there to tamp down on regurgitation. Most Inventive LINX: The esophageal sphincter can be strengthened by surgically binding it with a LINX device, a flexible band of titanium beads with a magnetic core. Least Invasive STRETTA: A device resembling a small fishing pole is inserted down your throat to send radio-frequency pulses to the oesophageal sphincter. This remodels the muscle tissue without harming it, so acid can't come back up the oesophagus. Newest on the Block ENDOSTIM: Not yet approved outside of Europe, the surgically implanted EndoStim, controlled by a handheld wireless device, delivers a mild electric signal to the oesophageal sphincter. It's sort…

THE NEW EXERCISE RX

HEALTH EVERYONE – DOCTORS, SCIENTISTS, Big Pharma, me, you – is looking for a longevity hack, a drug or supplement or superfood that will help us live healthier, longer lives. It turns out we already have one. “Exercise is by far the most potent longevity ‘drug', ” says Dr Peter Attia, a surgeon turned physician who focuses on extending health span – stretching the portion of life when you're able to do what you want to do versus being frail and weak. “The data are unambiguous: exercise not only delays actual death but also prevents both cognitive and physical decline better than any other intervention. It is the single most potent tool we have in the health-span-enhancing toolkit – and that includes nutrition, sleep and meds.” Attia presents his approach…

THE NEW EXERCISE RX

HEALTH-SPAN ESSENTIALS

Metabolism: An annual DEXA scan for body-fat percentage and bone density. It's critical because strong bones indicate robust health, and excess weight is a leading risk factor for cancer, second only to smoking, according to cancer experts. Attia also recommends an annual oral glucose tolerance test to assess insulin resistance. Heart: An apolipoprotein B (apoB) blood test, the best indicator of heart-attack risk. He also tests Lipoprotein(a), or Lp(a), the most prevalent hereditary risk factor for heart disease. Cancer: Early screening, including colonoscopies starting at 40. Brain: A test for the APOE4 genotype, which can increase the risk of Alzheimer's disease. OTHER BEST PRACTICES To prevent “social jet lag”, which can be damaging to your overall health, try to wake up and go to bed at the same time each…

HEALTH-SPAN ESSENTIALS

HAM, CHEESE & MUSCLE

1 PREP IT Get this stuff ready so you can then store your meals for the workweek SPLIT-PEA SOUP 1 In a large pot over medium, heat 1 Tbsp each butter and olive oil. Add 1 chopped onion, 1 chopped carrot, and 3 ribs chopped celery; saute till softened, about 5 minutes. 2 Add 2 tsp dried thyme and 4 bay leaves; cook 5 minutes. Add 3 cups rinsed yellow split peas, 1 ham hock, 8 cups water, 4 cups low-sodium chicken stock, and 1 tsp salt. Cook the ham until tender, about 4 hours, then set aside to cool. 3 Shred the ham; discard the skin and bones. Add half the ham back into the soup; store the rest. Add ¼ cup chopped parsley to the soup. Season and refrigerate. HAMMY…

HAM, CHEESE & MUSCLE

WORN TO BE WILD

LEAVE THE PAVEMENT to the pounders. Trail running brings a host of fresh benefits, from improved ankle strength and flexibility to a bigger kilojoule burn, greater core engagement and – crucially – the mental-health benefits of more time spent in nature. But your trusty old gym shoes won't cut it. If you want to swerve a sprained ankle in the back of beyond, you need specialist footwear. From outsole grip engineered for traction on tricky terrain to midsole cushioning tuned for off-road action and added protection from rocks, roots and debris, trail shoes will ensure your outdoor adventures are safer and more enjoyable. We recruited our friends at Runner's World, who put a range of the latest models to the test and selected the best to suit every type of…

WORN TO BE WILD

EARN YOUR STRIPES

TWENTY YEARS AGO, Soi Ta-iad was a sleepy rural street in the south of Thailand's Phuket island, fringed with rubber tree plantations and thatched-roof dwellings. Today, however, it's a booming fitness hub, home to martial arts gyms, health-orientated eateries and spa hotels that cater to tourists from across the globe. At the centre of this revolution was Tiger Muay Thai; from humble beginnings as one of the Soi's first fitness centres, it has grown into arguably the world's most famous muay Thai training camp. International MMA fighters at the top of their game take advantage of Tiger's world-class training, but that's not to say it's just for the pros. “It doesn't matter if you've never thrown a punch in your life,” says Jonny Betts, an English muay Thai pro based…

EARN YOUR STRIPES

MEDITATION, BUT FUNNY

IMAGINE YOU OPEN the guided-meditation app on your phone and press play on the daily insight. You hear an electric piano and a female voice, smooth as butter. “Wherever you may be right now,” she says, “just take a moment to acknowledge that at least one of your exes has it way worse off than you.” Feel better? This delightfully petty insight is from a daily-meditation app called Gfulness. Think of it as Headspace meets Funny or Die. Stand-up comedy meets the seated-lotus position. The idea behind the service – and a growing number of others – is that there's no law that says meditation and mindfulness have to be sombre and serious. On the road to enlightenment, maybe it's helpful to lighten the mood. Beyond Gfulness, serenity seekers can…

MEDITATION, BUT FUNNY

Move over, mindfulness

CONFESS YOUR SINS Dating way back to 2005 and still relevant today, PostSecret is the place to anonymously share your dark, burning secrets with the world. Send a postcard – writing down your source of anxiety can make you feel better, according to research – detailing your secret crush, weird kink or horrific crime, then disassociate by imagining that some other freak posted it online. It's the public's burden now! DO DIGITAL DRUGS Aka binaural beats. Regular drugs are for philistines. The cognoscenti are getting lifted without smoking, injecting or snorting anything by using digital sounds that may reduce anxiety and increase focus and wellbeing. Search for Digital Drugs on Spotify and take your pick of LSD, DMT, cocaine, “maryhuana” or peyote tracks for major weekend chillaxing, or on workdays…

Move over, mindfulness

RIDING THE BIG EASY

MH GARAGE IF YOU THINK about the history of technology, it's basically driven by laziness. From our earliest efforts to make tilling the fields quicker and easier right up to inventing phones that can think for us, we humans are constantly finding ways to give ourselves more time to do nothing. (Perhaps no invention represents this better than the TV remote, which allowed man and couch to become one). Car companies forget this at their peril. Yes, plugging in an EV sounds exciting until you've actually had to do it a few times, and with the amount of range currently on offer from electric vehicles, you'll be doing it a lot. The same goes for PHEVs (Plug-in Hybrid Electric Vehicles), which offer even shorter electric ranges – a maximum of…

RIDING THE BIG EASY

For my first outing as Men's Health's Adventurist, I was tasked with tackling an ultra-distance duathlon. The country was in the grip of its first pandemic lockdown at the time, so I had to rack up the obscene kilometre count using a stationary bike coupled with 200m laps around the house. I'm not waxing lyrical when I say it was dizzying. In my own spare time, I've also completed ultramarathons, DIY triathlons and a 10K walk holding the equivalent weight of my own body in each hand. I've climbed 10 mountains in a weekend and have carried a squat rack to the top of the highest point in England and, more wearily, down again. My life is a story of movement; even my work has seen me travel around the…

WEAR SUNSCREEN – EVERY DAY You'll reduce your skin-cancer risk, says dermatologist Dr Dendy Engelman. “Small amounts of skin damage accumulate in the winter from exposure to UV rays,” she says. Try this: CeraVe Facial Moisturising Lotion with Sunscreen SPF 15, $20 This oil-free formula will give your skin broad-spectrum protection against UVA and UVB light, and it doubles as your moisturiser. SPRING FOR A FACIAL Facials deep-clean, brighten and exfoliate. But the treatment can also help troubleshoot wintery issues like breakouts and dry skin, says aesthetician Toska Husted. Try This: Hydrafacial This fast facial cleans pores, exfoliates and moisturises. It's available at doctors’ offices and spas. HELP YOUR HEAD Exfoliate your scalp once a week to fend off sweat build-up, flaking and irritation made worse by warm hats, says…

DACRE MONTGOMERY is huddled up in his house in Silver Lake, LA, watching the rain bucket down outside. A cold snap that's brought snow and single-digit temps to normally mild LA has locals shaking their heads and digging out their winter woolies. For Montgomery, who grew up in Perth and has always liked to wear his shirts unbuttoned to his sternum, the chill is bracing. But you get the feeling it might not be enough for the burgeoning Hollywood superstar to abandon his signature look. Montgomery's the type of guy who always does his own thing. “Growing up in Australia, I always used to have a couple of buttons undone on a college shirt,” says the 28-year-old, who got his first role as a Power Ranger before breaking out as…

WATCHES IN THE 1950s, the Carrera Panamericana earned the reputation as the most dangerous race in the world. Hurtling along the newly opened Mexican section of the Pan-American Highway, the route spanned 3507 kilometres from Juarez in the north of the country down to Chiapas on the border with Guatemala. Drivers from across the motorsports world from Formula One to NASCAR signed up to tackle the stretch of untamed road that took in drastic changes in terrain and elevation. But this was a race with a body count. Despite only running for five years, 27 people died in the Panamericana, giving it one of the highest mortality rates per race in motorsports history. The reason the Panamericana was so perilous – only a third of entrants typically finished the race…

RETURN OF THE MAC

MH COVER GUY JOCK TO JOKER “I was a very sporty kid from the age of four when I started playing soccer. My dad was the coach of the team. I think I set a record for our club scoring 14 goals in a game. I was also a bit of a prankster and I was obsessed with video cameras. I was always making videos, making fake radio shows and a fake newsletter about the people at our soccer club called The Fake Times. I had my own publication at the age of 10, which was basically jokes about people's parents and little in-jokes around the club. In terms of my background physically, I generally don't like to talk it up publicly, but I represented Australia at international level in…

RETURN OF THE MAC

WEATHER THE STORM

1/ DESIRE. “There has to be a reason that you really want to do it. You can't just be doing it because you think you should. That's not enough. So, it has to be actual, genuine, legitimate desire. 2/ DISCIPLINE. That can be getting up that one hour earlier so that you can get your exercise done before work. It can be going home one hour earlier, so you don't kick on with your mates, because you know you'll be a write-off the next day. 3/ DIET. I think everyone knows that your diet has to change if you really want to make changes in your body and get in shape. One revelation for me from this experience and something that I'm excited to continue is we've found so many…

Brothers In Arms

T he pineapple symbolises life, the skull underneath it death, which is just another part of life. Reorg is a charity that the wellbeing of its s through martial arts tional fitness classes. But with rails of pineapple-skull apparel, Reorg's south-west London HQ could be that of a streetwear brand, were it not for the mats and workout equipment that dominate the space. The Reorg team breaks up the workday by ‘rolling’ – Brazilian jiu-jitsu speak for sparring – which must make for interesting organisational dynamics. “It's all fun,” says Reorg chairman Trent Scanlen, a rugged ex-rugby-playing Aussie, who is involved in the running of several operations, including his nearby gym, Elevate Martial Arts & Strength. He jokes that he's Reorg's ‘fifth Beatle’ – or should that be Ringo? –…

Brothers In Arms

“Life is hard. It's okay to show your emotions.”

LIFE IS A FIGHT. And whether you've been in the military or you work in a school, there's no real measure of what you find a struggle versus what someone else does. My dad was an alcoholic. He and my mum separated. Seeing him on the weekends . . . I didn't realise it at the time, but, as I've got older and become a father myself, that was hard. It was a hard, hard time. It was almost like I had two dads: the dad who was my hero and the dad who drank. I couldn't talk to my mum because I didn't want her knowing what was going on, and I didn't want my mates knowing because I was ashamed. But you just get on with it, don't…

“Life is hard. It's okay to show your emotions.”

“Jiu-jitsu is like a medication. It's medicine.”

MY PROBLEM WAS coming out of the Marines. Joining the Marines straight from school, getting so institutionalised, then leaving and feeling like a bit of a no one, like I'd lost my identity. I was just another member of the public. All of a sudden, you haven't got an arrow, a bearing. I remember one time, in the no man's land between Christmas and New Year, just feeling so lost. I had a wife and two children, but I was stuck in this gloom, like mud. It becomes a cycle: you don't want to speak to anyone because you're embarrassed that you were once this bloke who led men into battle and the next thing you can't get out of bed. Looking back, I wish I'd started practising jiu-jitsu earlier.…

“Jiu-jitsu is like a medication. It's medicine.”

“I just want to be the best that I can at whatever I'm doing.”

THAT FIRST HOUR of jiu-jitsu, rolling around everywhere, I felt seasick, dizzy. But it got my lungs burning, my heart racing; I was back in that fight zone, which I thought I'd never again experience. Its adaptability spoke to me. Starting then, I kept on training as much as I could. I found jiu-jitsu very humbling – especially when I got my arse kicked by a 15-year-old (who I later found out was a Cage Warrior champion). That showed me the power of this martial art: the smaller, weaker man taking on the bigger, stronger man and winning. For the first five years or however long, once someone stuck me on my back, I was done. Now I'm finding that next part where I don't let that happen, and I…

“I just want to be the best that I can at whatever I'm doing.”

“Jiu-jitsu improves character. It's a metaphor for life.”

I STUDIED BUSINESS at uni, made the board of Specsavers at 31 and got into the corporate lifestyle: dinners and drinks. When I found out my now ex-wife was pregnant, I wanted to get in shape. So, I went to my local MMA (mixed martials arts) gym. I'd boxed a bit at uni; I was worst at grappling. But slowly, new people come in and you're better than them. And it's not an ego thing – you're passing it on. I always had niggles. After months of my lower back getting worse, a doctor friend told me to get an MRI. It was cancer: non-Hodgkin's lymphoma. Chemo shuts down your immune system. Going to the gym gave me a sense of normalcy, that I wasn't going to decay. My then-wife…

“Jiu-jitsu improves character. It's a metaphor for life.”

24 Reasons Why Men Don't Talk About Their Mental Health… … And Why They're All BS

01 There's Nothing Wrong With Me This article isn't about you, right? You're fine. But here's the crucial thing: acknowledging that it's useful to work on your mental health doesn't mean there's something wrong with your brain any more than going to the gym to train your triceps means there's something wrong with your arms. It's just darn good practice. 02 Fine. But I Don't Have A Mental Health Problem “Think of mental health as a continuum. No one is completely mentally healthy, or completely mentally ill,” says Amy Morin, a psychotherapist and the author of 13 Things Mentally Strong People Don't Do. She advises thinking about it in the same way you do your physical wellbeing. Waiting until a problem is threatening to derail your daily routine is a…

24 Reasons Why Men Don't Talk About Their Mental Health… … And Why They're All BS

Man Versus Food

NUTRITION Back in the autumn of 2016, shortly after the Donald Trump election, I drove from Los Angeles to San Francisco to interview seven young men who had started a tech company. At least, it looked like a tech start-up – but the founders were more interested in their personal biological hardware than computers or phones. “We're looking at the body as a system with a set of inputs,” they explained to me. “You can modulate those inputs for a predictable set of outputs.” What they were selling was nootropic pills – “apps for the mind” – designed to make you smarter, fitter, more efficient, more focused and in control. But I found myself just as interested in their diets, which they had adopted with more or less the same…

Man Versus Food

The Dietary Prophets

Veganism Poster bros: James Wilks, Lewis Hamilton Wilks’ The Game Changers introduced veganism to a new audience by focusing on strength and, er, harder erections. Some claims have been questioned, but it can be a balanced diet. Paleo Poster bros: Robb Wolf, Mark Sisson Based on foods available to early man, the caveman diet (about which both Wolf and Sisson have written books) is unlikely to harm you. Then again, neither is a piece of toast. Intermittent Fasting Poster bros: Elon Musk, Jack Dorsey Both Musk and Dorsey are firm believers of eating within a time-restricted window. Overnight fasts of 16 hours are generally considered safe, but Dorsey's seven-meals-aweek plan sounds dismal. Keto Poster bros: Tim Ferriss, Joe Rogan This diet, arguably popularised by Ferriss's appearance on Rogan's podcast, is…

The Dietary Prophets

VIRTUAL TRAINING, REAL SWEAT

MY JOURNEY to the future of fitness begins with 30 seconds of time travel. I park my car at Venice Beach, adjacent to the most iconic Gold's Gym on the planet. I admire the sprawling yard – where big dudes in skimpy tops deadlift in the sunshine – then walk half a block and light-years away to the headquarters of Supernatural, a leading virtual-reality fitness developer. Ten minutes later, wearing a goofy Quest 2 headset, I'm boxing on the moon. A few minutes after that, I fire off jabs and throw uppercuts on the edge of Yosemite's Taft Point, bobbing and weaving as Drake belts out “Headlines”. Working out in the metaverse is more literal than I'd imagined. Sweat trickles down my neck, and my heart rate edges north of…

VIRTUAL TRAINING, REAL SWEAT

SWIVEL, PUNCH, SLASH!

SUPERNATURAL Rating: 9 out of 10 Features boxing, stretching, meditation and a flow workout, during which you follow an instructor to duck, squat and slash flying objects in IMAX-quality 360° settings with a legit thumping playlist. getsupernatural.com REAKT Rating: 8 out of 10 Has a “sports science meets Tron” vibe. It digitises training to hone reaction time and hand-eye coordination. The app is a consumer-facing version of a platform used by pro teams to improve cognitive skills over time. reakttrainer.com HOLOFIT Rating: 7 out of 10 Allows users to exercise in virtual worlds (with either fitness machines or bodyweight) in 360° animated environments. Best for folks who dig cardio but want more stimulation and don't vibe with Zwift, Peloton or SoulCycle. holodia.com…

SWIVEL, PUNCH, SLASH!

HOW DATA HELPS YOU MUSCLE UP

IMAGINE A PERSONAL TRAINER who's worked with hundreds of thousands of clients, char ting every single rep of every single movement with each of them. Now imagine that you could access that trainer's knowledge for every workout, simply with a few taps on a touch screen. This is the power of Tonal's artificial intelligence, which has collected every shred of data on every single rep of every single exercise done by its users. For the past four years, during each exercise, Tonal has tracked the speed and direction of its cables, allowing it to calculate how explosively its users are moving, when they're fatiguing and where their form is breaking. At the end of last year, the company also started gathering video insights, thanks to a new Smart View function…

HOW DATA HELPS YOU MUSCLE UP

THE AI REVERSE - LUNGE CHECK LAB

Mistake 1 SHORTENING THE RANGE OF MOTION The goal is to lower until your front thigh is parallel to the floor and your back knee nearly touches down. But many people stop their reps early, limiting quad and glute gains. YOUR FIX FREEZE FRAME Pause at the bottom, says veteran performance trainer DeVentri Jordan. “You'll learn not to hide from the end of your range of motion,” he says. Mistake 2 LOWERING TOO QUICKLY Once you've stepped back to begin a rep, lower slowly. Tonal users sometimes miss this, thudding their back knee into the floor on every rep. YOUR FIX ADD TEMPO Take 2-3 seconds to lower on every rep – and count out loud. You'll have to appreciate the eccentric portion of each rep and increase time under tension. Mistake…

THE RECOVERY REVOLUTION COMES HOME

EXPLORE THE ESSENTIALS MASSAGE GUN The easy entry point into recovery science (from $199 for the THERAGUN MINI to $699 for the HYPERICE HYPERVOLT 2 PRO). Run it over a muscle for 15 seconds pre-workout to encourage blood flow. It's great for busy people wedging workouts into active schedules. CONTRAST THERAPY The HYPERICE X (US$399) hits your knee with bursts of ultracold (for pain relief) and heat (for blood flow), ideal for chronic knee aches. All athletes over 40 should consider this. SLEEP GOGGLES THERABODY SMARTGOGGLES ($299) aim to evolve the sleep mask, blending heat and vibration to relieve eye strain and help you rest. They're far from perfect (for now!), so don't leap to get this iteration. But keep an eye on the space; everyone can stand to get…

THE RECOVERY REVOLUTION COMES HOME

UNDERSTAND THE METRICS THAT MATTER

CHECK YOUR LOAD DAILY Movement Score: From Whoop's strain score to daily steps (aim for 8200+), workload tells you how much you need to rest. Training Score: How was your last workout? Monitor your typical training heart rate: it'll indicate when you're getting fit. Sleep Score: There's no better metric than quality sleep, which releases hormones that your body needs for repair. STUDY YOUR TRAINING RESPONSE Heart-Rate Variability: HRV can quickly tell you when you're fatigued – or strong. Watch how you're trending over seven days; day-to-day changes matter less. Resting Heart Rate: A low resting heart rate indicates readiness. This number will fluctuate less than your HRV. Apple Watch's heart-rate data is among the deepest. CONSIDER LONG -TERM DATA VO2 MAX: Is your regimen working? Find out by taking…

THE NEXT CROSSFIT

FOR THE ULTRA COMPETITOR: HYROX INTENSITY _ COMPETITION _ COMMUNITY _ FUNCTION Think of Hyrox as an indoor ‘race’ of functional moves. Each event has you take on eight 1000-metre runs. Between runs, you complete one of eight challenges. Like CrossFit, Hyrox delivers accessible strength moves. And gradually, gyms and trainers have started building training plans specifically for Hyrox. GET YOUR HYROX ON Directions: Do 4 rounds of this circuit. Rest 60 seconds between rounds. FOR THE WOD LOVER: LIFE TIME ALPHA _ INTENSITY _ COMPETITION _ COMMUNITY _ FUNCTION Imagine CrossFit with consistency over chaos. That's Alpha, an hour-long class available at Life Time's more than 160 US locations. Each Alpha class consists of a dynamic warmup, strength work (think CrossFit moves, like deadlifts), and a metabolic conditioning circuit.…

THE NEXT CROSSFIT

THE MOVES OF THE FUTURE

THORACIC ROTATION The future of mobility training involves more than basic dynamic stretches like cat-cow. Trainer Vernon Griffith (@vernongriffith4 on IG) wants you twisting your torso, a key action you'll do more with moves like this. Set up in a half-kneeling stance, left shoulder, hip and knee touching a wall, hands on your head, back arched. Staying close to the wall, shift your torso forward and rotate to the right so your chest now faces away from the wall. Slowly return to the start. That's 1 rep; do reps for 30 secs on each side. Do 2-3 sets. SHUFFLE BALANCE The foot-health revolution has paved the way for you to embrace agility drills, which Rischad Whitfield (on IG as @footwork_king) loves. Not just for athletes, they can aid in ankle…

THE MOVES OF THE FUTURE

REDEFINING ABILITY

But first, a word from one of our authors … As a man who uses a wheelchair – no, those are not my abs on the right, though my mum says I'm very handsome, too – I have an interesting relationship with my own disability. Born with chronically weak muscles from a condition called central core disease, I have never been able to walk or stand. While I can't possibly hide that fact in person, it's something I hope fades from view when people get to know me. I want the world to see Alex: a funny (hopefully), smart (it could be argued) guy who sends too many TikTok videos of cats. The men on the following pages are equally unique. They inspire me, not because they are people with disabilities who are changing our world, but because…

REDEFINING ABILITY

THE HEAVY LIFTER

“I'M A BODYBUILDER. Yes, you heard that right. You're probably thinking of guys who look like the former governor of California and whose arms are so big they can't scratch their backs – not a man whose legs don't work. But for the past three years, my goal has been not only to get jacked and put on a show for the audience, but to make people rethink what a strong body looks like. I was born with a form of cerebral palsy and have used a wheelchair for essentially my whole life. Some people with a physical disability may steer away from activities that are just that – physical. I steer into them. But more than overcoming obstacles, I want to be in the spotlight, competing and enjoying the…

THE HEAVY LIFTER

THE NEW VITRUVIAN MAN

FITNESS JERRON HERMAN never expected to become a dancer. Then he interned with a theatre company in New York and was inspired. During college, he auditioned for Heidi Latsky Dance, a collective of dancers with and without disabilities. “Heidi was interested in my form of cerebral palsy, as I moved in a way that excited her, even though the left side of my body is impacted by spasms and mostly restricted movement,” he says. He became a lead dancer and eventually began performing independently, booking shows everywhere from the Kennedy Center for the Performing Arts to the Whitney Museum of American Art. “EVERY SINGLE TIME I DANCE, I AM COMMUNICATING FREEDOM” “You have to give yourself grace,” Herman says. “My movement on the day of a performance could be very…

THE NEW VITRUVIAN MAN

THE WORLD'S FITTEST DWARF

220KG That's the weight the self-proclaimed “fittest dwarf on earth” can back-squat. He can also do 30 pull-ups in a row. And he took first place in the inaugural short-stature division of WheelWOD, an adaptive CrossFit competition. “I want to show parents of dwarfs that everything will be okay,” explains Witous. FIVE DAYS That's how often Witous trains each week at his local CrossFit gym in South Bend, Indiana, US. “I believe in rest both mentally and physically,” he says. “I don't want to burn out, so I make sure I'm enjoying it and not making it feel like work.” ONE IN 40,000 Those are the rough odds of Mikey Witous's averageheight parents having a child with achondroplasia, one of several genetic conditions associated with dwarfism. While Witous has three…

THE WORLD'S FITTEST DWARF

THE ‘OPENLY AUTISTIC’

“I HAVE A FAVOURITE SHIRT I wear at every race. It says boldly in big letters, ‘Autism is my superpower'. I don't see my autism as a disability but as an advantage, because being autistic allows me to be ultra-focused and not easily distracted during endurance races. I see myself as an athlete with autism rather than an autistic athlete. My autism probably plays a role in how energised I feel. My dad thinks it's crazy how I can rise and shine without ever thinking, I really don't feel like training today. It's routine to wake up and train every day except for Friday, my rest day. I just do it, even when I have to train in a 40°C heat chamber. During a race, I can cycle for 112…

THE ‘OPENLY AUTISTIC’

THE NEW UROLOGY OPERATIVE

“ON 14 JUNE 2012, I led a small team to conduct an ambush patrol in Afghanistan and we came under heavy fire. I was shot through my left shoulder and the bullet caused a bit of damage on its way to my spine. I have a spinal-cord injury and am paralysed from the chest down. One of the major problems for people like me is that you can't empty your bladder without using catheters, and that the bladder becomes spastic and overactive. Personally, I went from planning and leading some of the most challenging special operations in the world to – in an instant – the total opposite end of the spectrum, where I have anxiety any time I go out with friends and drink a beer, hoping that I…

THE NEW UROLOGY OPERATIVE

UN INTER RUPTED Women's Health WEEKLY EPISODES

FIND ‘UNINTERRUPTED BY WOMEN'S HEALTH AUSTRALIA’ ON APPLE PODCASTS, SPOTIFY OR YOUR FAVOURITE PODCAST PLAYER…

UN INTER RUPTED Women's Health WEEKLY EPISODES

THE OLD MAN AND THE SEA

Men's Health: You're still as famous for what you get up to on a surfboard as you were in your twenties and thirties. How have you managed it? Laird Hamilton: Well, I have a couple of things on my side. One of them is that my platform – my sport, my art – is not restricted by a structure that would make it more difficult to stay at the top. You see older guys in other sports, such as Tom Brady or Roger Federer, and your ability to participate decreases as the younger guys come in. With surfing, you don't have to be in a structure like that. You don't have to tour around and be a part of a season and all that stuff. So that helps. Passion is…

THE OLD MAN AND THE SEA

YOUR TRIAL BY HELLFIRE

THE FORMAT Jumper season is no reason to skip your conditioning work. This session will keep those lungs tickled and your heart ticking. Grab a pair of moderate-weight dumbbells and set yourself up near a clock or timer. This one follows an AMRAP format, which means you'll race through as many devilish rounds as possible – while maintaining saintly technique, of course – until the timer hits eight minutes. Warm-up, then jump in, resting only as necessary to make sure your form is tight. 1 THE DEVIL'S DUES This hellish combo mashes up every move you love to hate; begin with the better part of a burpee: drop to the floor with your hands on your dumbbells and tap your chest to the floor. Hop your legs back towards your…

YOUR TRIAL BY HELLFIRE

THE NEW SCIENCE OF #ARMDAY

Spend two minutes on Instagram or TikTok and you'll see all kinds of #BigArms training tactics. Not all actually work, of course. Experts do agree, however, that arm training has evolved. A decade ago, you'd simply do curls, curls and more curls. But today's top trainers now prioritise a range of exercises that target the biceps and triceps from different angles and emphasise time under tension and they recommend more total-body work than you may expect – yes, to build thick, 3D arms. These best practices set you up for gains that also beef up your grip for other exercises and give you greater endurance for moving day. It all starts with understanding the answers to the following five questions. 1/ SO WHAT'S CHANGED ABOUT ARM TRAINING? The classic biceps…

THE NEW SCIENCE OF #ARMDAY

FAT GRIPZ Rubber grips that instantly make dumbbells thicker, forcing your forearms to squeeze harder on every rep. ($48; citystrength.com.au) OLYMPIC EZ CURL BAR It allows you to curl with subtly different levels of forearm rotation, stimulating the biceps from different angles. ($115; gymandfitness.com.au) 90-DAY TRANSFORMATION CHALLENGE: ARMS MH's three-month plan delivers a daily workout to strengthen biceps, triceps, forearms and shoulders. ($40; menshealth.com/90dayarms)…

ONE TOOL, 6 MOVES, ALL THE #GOALS

DIRECTIONS: Do this workout 3-4 times a week. Rest at least 1 day between sessions. On all other days, go for a 20-minute walk or run. WARM-UP DIRECTIONS: Do this warm-up as a circuit. Do each move for 20 seconds, then rest for 10 seconds. Complete 3 rounds. KNEELING KETTLEBELL HALO Kneel on your shins, holding a kettlebell by the horns at your forehead, abs and glutes tight. Without moving your torso, move the kettlebell around your head clockwise in a close circle. Repeat the process, now going counterclockwise. That's 1 rep. BOTTOMS-UP MARCH Stand holding a kettlebell at your chest, the ball of the bell facing upwards. Tighten your abs and aim to keep your hips and shoulders square to the front. Begin to march slowly, lifting each knee…

ONE TOOL, 6 MOVES, ALL THE #GOALS

NOTHING JUST HAPPENS

BEFORE THE THRILL of the season's first bounce, there is the torturous slog of the pre-season. Right? Well, not all players see it that way. Take, for one, Christian Petracca, who happens to revel in the grind. It's 7am and Petracca has arrived at the Demons’ highperformance training facility at Gosch's Paddock in central Melbourne. He prepares for the punishment ahead with a massage and physiotherapy treatment. Once he's feeling switched on, he dives into an hour of plyometrics and light cardio to activate his muscles before a 10-12km track run that's focused on building both endurance and explosive speed. The running complete, he climbs into an ice bath to kick-start recovery, followed by a session of mobility work and stretching. His day doesn't end there. The midfielder spends the…

NOTHING JUST HAPPENS

PETRACCA'S PILLARS OF RECOVERY

With a supreme understanding of what makes his body tick and a holistic fitness regimen to match, it's easy to see how Petracca has risen to the top. But as he says, you can't work as hard as you need to without a focus on recovery. “My three pillars are nutrition, hydration and sleep. As long as I address those each week, I feel like I have a good chance of playing well” 1/ Nutrition If his social-media exploits don't clue you in, allow Petracca to explain his love of cooking and nutrition. “It's something I've always been passionate about. Growing up in an Italian family, cooking is part of our lifestyle and our culture. I used to be really specific about what I ate before games. But now, as…

PETRACCA'S PILLARS OF RECOVERY

6AM WITH… THE FLAVOUR KING

SOMETIMES IT COMES during his lunges. Or it could be in the middle of a biceps curl, or maybe while he's sweating through some calisthenics. But as chef Kwame Onwuachi powers through his hour-long, five-times-a-week workouts in his Manhattan apartment building's gym, inspiration may strike. It doesn't happen often, but man, when it does? It's magical. A few months ago, the 33-year-old chef, known for bold dishes that draw flavours from his multicultural heritage – including the American South, the Caribbean and Nigeria – was going all out in his workout when he got a delicious idea for a crowd-pleaser at his new restaurant, Tatiana, which opened in New York City's Lincoln Center last November. “All of a sudden I got in my head a salmon dish with a gumbo…

6AM WITH… THE FLAVOUR KING

60 SECONDS THAT CHANGED MY LIFE

DATE: March 20, 2020, 12:30am EVENT: Rocked by a series of misfortunes during the pandemic, musician MICHAEL FRANTI makes a lifeaffirming decision “I could either live with a mindset of lack, or I could live with a mindset of abundance” IN APRIL 2020, I was about to go on one of the biggest tours of my life, opening for this huge artist named Kenny Chesney in the States. The first show was going to be at the Dallas Cowboys’ stadium in front of 80,000 people. Then the pandemic caused the tour to be cancelled. Now I've spent the last several decades touring for six months of the year, but I also own this wellness hotel in Bali called Soul Shine Bali. As a family, we always said, If the touring…

60 SECONDS THAT CHANGED MY LIFE

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