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44 Articles

MEET THE MEN’S HEALTH ADVISORY PANEL

BRAIN HEALTH: P. Murali Doraiswamy, M.D. David Perlmutter, M.D. CARDIOLOGY: John Elefteriades, M.D. David Wolinsky, M.D. DERMATOLOGY: Brian Capell, M.D., Ph.D. Adnan Nasir, M.D., Ph.D. EMERGENCY MEDICINE: Jedidiah Ballard, D.O. Robert Glatter, M.D. Travis Stork, 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: Chris Mohr, Ph.D., R.D. Mike Roussell, Ph.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. Justin Lehmiller, Ph.D. SLEEP MEDICINE: Mary Carskadon, M.D. 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: Mike Boyle, M.Ed., A.T.C. Ben Bruno, C.F.S.C. Alwyn Cosgrove, C.S.C.S.*D David Jack David Otey, C.S.C.S. Don Saladino, NASM UROLOGY: Elizabeth Kavaler, M.D. Larry Lipshultz, M.D. WEIGHT LOSS: David Katz, M.D., M.P.H., FACPM, FACP Jeff Volek, Ph.D., R.D.…

Jeep trip to the Rubicon or Moab! @greg.rhoades.3 Fishing trip with the boys. @colin.graystpierre Running with the Bulls. @rmalloy2 [GIF OF “I’M ON A BOAT”] @CesarPerez Ziplining! @whitejohnh Whitewater rafting. @AmySaunders A threesome. Or 4. @ben.lawrence.988 It doesn’t matter, as long as I’m away from my job. @jonbenmayor Ibiza with buddies. @diogo.m.godinho The days are long. The weather is perfect. The great outdoors beckons. If you’re somehow at a loss for what to do outside this summer, turn to page 72 for 25 heart-pumping ideas. And check out what our social followers offered when we asked them, “What summer adventure are you most looking forward to having?” Q+A WITH THE E.I.C. IF I’M STARTING to lose my hair, SHOULD I CUT IT or go fully bald? —@st.ramo I’VE BEEN THINKING A LOT about hair lately. My own, mostly, since it’s on top of my head and it’s approaching holy-shit, see-it-from-space territory—that’s me…

MEANWHILE, ON INSTAGRAM…

TRANSFOR-NATION! CALEB SPIRO STATS AGE: 21 LOCATION: Los Angeles, California OCCUPATION: College student “FITNESS DIDN’T JUST CHANGE MY LIFE—IT SAVED IT.” The Setback In high school, I wanted to be great at lacrosse. I tried hard but wasn’t naturally talented. Kids bullied me because of this. Teammates sexually harassed me in the locker room. They beat me up. One stood over me, said, “You’ll never be worth shit,” and then spat in my face. I’d grab bags of ice from the fridge to hide the bruising from my parents. I knew I was sad, but I didn’t have the vocabulary or knowledge to know that I was actually depressed. The Call to Action I was 15, sitting on a bench in the pouring rain, all alone, shivering. I know that sounds melodramatic. But then I thought of a Steve…

MEANWHILE, ON INSTAGRAM…

What’s your favorite kind of MARK WAHLBERG?

THIS MONTH IN THINGS YOU’RE PSYCHED ABOUT… WHICH SUMMERTIME CLASSIC IS FIRST ON YOUR TO-WATCH LIST? Wet Hot American Summer vs. Jaws vs. The Endless Summer vs. Dirty Dancing (no judgment) OKAY. LET’S SETTLE THIS. KETCHUP ON A HOT DOG IS… Unacceptable vs. Delicious vs. This is America; do what you want. JUNE 20 IS THE LONGEST DAY OF THE YEAR. HOW ARE YOU GOING TO SPEND IT? Based on 546 responses to @MensHealthMag on Twitter. A HAIRY QUESTION In self-quarantine, you’re faced with a dilemma: what to do about the hair on your head. Here’s how you’ve dealt with it. Based on 2,013 responses to @MensHealthMag on Twitter. NEW: MEN’S HEALTH ON If you want to watch our editors work out to trap beats with cat litter, succulent plants, and hamsters, follow us at @MensHealthMag. (Really, all of these things have happened.)…

What’s your favorite kind of MARK WAHLBERG?

HOME FITNESS HEROES

THERE WEREN’T many upsides to the early days of #coronalife. But with gyms and fitness studios closed, trainers flocked to Instagram and sharpened their #fitspiration skills, delivering feed posts, story challenges, and IG Live workouts aimed at fat-blasting, muscle-building #gains without gear. Some influencers did it #forthegram, with little actual fitness wisdom. (Save frying pans for frying, please!) But several offered potent lessons in anytime, anywhere fitness that will elevate your training to the next level whether you prefer working out at home or are back at your local gym. We sorted the great from the rest to bring you Instagram’s ten best home-fitness trainers. The Innovator Paul Sklar (@paulsklarxfit) Embrace new exercises, says Sklar: “Creativity can lead to better results by making your muscles fire in new ways.” Sklar’s creative home workouts are…

HOME FITNESS HEROES

HOME (WORKOUT) IMPROVEMENT

1. Protect This House! Doorframe pullups are great for back muscles, but what about your, um, door? If a move leaves you with a 2021 home-improvement project, you might want to sit it out. 2. Resist Silly Resistance If a dumbbell substitute (cough, a pan) doesn’t challenge your muscles, it doesn’t do it for you. If you can’t feel the target muscle working after five reps, move on. 3. Train Softly You can’t jump your highest indoors, so focus on moving gently. A jump squat with a controlled landing actually has the added benefit of teaching your body proper form. Allie Holloway (Saladino). Grooming: Kristan Serafino. Hugo Garcia (Atkins). Philip Friedman (Samuel). ATHLEAN-X (Cavaliere). Eric Ryan Anderson (Movold).…

HOME (WORKOUT) IMPROVEMENT

SUPERSETS FOR SUPER STRENGTH

THE WARMUP Warm up with 2 sets of bird-dog crunches. After each set, do 40 seconds of jumping jacks followed by a 40-second plank. Then do each superset in order. Do 4 sets of each, moving from one exercise directly to the next and resting for 30 seconds between supersets. Bird-Dog Crunch ‣Start on all fours, core tight, then extend your left arm and left leg as far as you can while still maintaining your balance and keeping your hips and shoulders square with the floor (a). Next, touch your left knee to your left elbow (b). Extend both limbs again. That’s 1 rep; do 10 per side. LEG SUPERSET 1a Dumbbell Sumo Deadlift Stand over a dumbbell on its end with your feet wide, toes turned out. Push your butt back and lower your torso…

SUPERSETS FOR SUPER STRENGTH

Rehab’s Next Wave

JOHN JOHN Florence was in a commanding position in June 2019 when he paddled out into the thumping waves of Saquarema, Brazil, during the World Surf League’s Rio competition. The 27-year-old Hawaiian had amassed a formidable lead in points and was in pole position for a third world title and one of two men’s spots on the United States Olympic team. Then, in an early heat, all that changed. Florence dropped into a big, tepee-shaped wave. But rather than offering a barrel to outrun, this peak thundered down. To escape, Florence angled hard and high over the top of the wave—then his board clipped the wave’s lip. “My knee, it just buckled,” he says. “I was flying through the air, going, Oh no.” A year earlier, he’d partially torn his…

Rehab’s Next Wave

ENERGIZE YOUR LEGS

1. Dynamic Curtsy Lunge Stand on a smooth floor with a dish towel under your right foot, left leg grounded. Bend your knees and push your butt back slightly. Slide your right leg backward and to the left, bending your left knee more as you do. Squeeze your left quad and glutes to stand back up. That’s 1 rep; do reps until you can no longer maintain form, then switch sides. Do 3 sets. 2. Single-Leg Romanian Deadlift Stand on a Bosu ball or a stack of pillows, feet together, core tight. Lift your right leg. Bend your left knee slightly and slowly move your right leg behind you, shifting your torso forward as you do this. Pause when you start to feel your back round. Reverse the movements to stand upright again.…

ENERGIZE YOUR LEGS

The Barbell Burpee

THE CLASSIC barbell deadlift is a gold-standard exercise for building critical strength and muscle in your glutes and back. And the old-school burpee is a calorie-crushing powerhouse, guaranteed to redline your heart rate in a matter of minutes. Combine them and you get the barbell burpee, an all-inone move that’s perfect for fat blasting and muscle mayhem on a tight schedule. “You’re hitting all three key functions,” says MH fitness director Ebenezer Samuel, C.S.C.S. “You’re building leg strength and pulling strength with the deadlift. Then you’re building push strength—and chest power—during the pushup. Nothing is left out here.” Try it in an every-minuteon-the-minute (EMOM) structure. Set a timer for 10 minutes. Do 1 rep, then rest for the remainder of the first minute. Do 2 reps the second minute, then rest. Keep…

The Barbell Burpee

SO YOU WANNA HACK YOUR FAT HORMONES

IN THE WEIGHT-LOSS conversation, everyone talks, talks, talks about diet and exercise. Meanwhile, hormones can’t get a word in edgewise. Which maybe makes sense, since hormones aren’t something you’ve thought about since high school. But new science shows that not only are these complex chemicals worth paying attention to as you age, they may also play a key role in how you put on (or take off) weight. Granted, there are dozens of hormones, so we’ve created a crash course on how you can make ten of the big ones work better for you. That sounds complicated. (It’s not.) Here’s how to do it. LEPTIN AND GHRELIN BLAME THESE two hormones when your gut grumbles an hour after you ate dinner. Leptin, a hormone your fat tissues release, alters your appetite long-term…

SO YOU WANNA HACK YOUR FAT HORMONES

A Doctor’s Guide to THE PROSTATE

1. REWORK WHAT’S FOR DINNER Becoming more specialized in prostate cancer pushed me to cut down my redmeat intake to two or three times a month and eliminate processed meat. There’s good data that doing this, along with eating cruciferous vegetables (broccoli, cauliflower, kale) and foods with antioxidants, may reduce prostate-cancer risk. Plus, I enjoy eating these foods anyway. 2. STAY ON THE MOVE Everybody thinks of being active and staying at a healthy weight as helping cardiovascular fitness, but they’re also pretty important for prostate-cancer risk—especially since obesity is linked to a higher likelihood of aggressive forms. There’s no specific protect-your-prostate workout, but at least 150 minutes a week of moderate exercise is associated with a lower risk. I lift weights and run regularly for many health reasons. 3. WATCH MORE, DO LESS If…

A Doctor’s Guide to THE PROSTATE

THE MEAT MYSTERY

ONE NIGHT in the late 1990s, Greg Gilbert, Ph.D., discovered he was allergic to meat. A forest ecologist and professor at UC Santa Cruz, he was working with the indigenous Guna people on the Caribbean coast of Panama to diagnose a disease in coconuts. At dinner, his host served him a stew made out of peccary, a hairy relative of the pig. Gilbert got violently ill and assumed he’d eaten something that either was unsanitary or had gone bad. The next time he visited the Guna and ate pig’s-feet soup, it happened again. That’s when he realized he hadn’t had a one-off reaction. He suffered an allergic response every time he ate meat. Fast-forward a decade: Gilbert was still allergic, and just one of many people who suddenly and inexplicably found…

THE MEAT MYSTERY

ID THE BLOODSUCKER

LONE STAR TICKS These ticks’ saliva can spark allergies to alpha-gal, a sugar in meat. They can also transmit the germs that cause ehrlichiosis, tularemia, Heartland virus disease, Bourbon virus disease, and southern tick-associated rash illness. Females are easier to ID, with a white dot in the center of their back. Males have a patterned “shield”—the round section on top of the back. When ticks feed, they increase in size up to three quarters of an inch—so the dot can look smaller or disappear. DEER TICKS, OR BLACKLEGGED TICKS Only these can spread Lyme disease. Most people infected with it are bitten by immature blacklegged ticks called nymphs, and you have to look for them carefully. These are tiny—less than two millimeters long—and are harder to spot on your skin than adult ticks. They most…

ID THE BLOODSUCKER

TICK, TICK, TICK

KNOW YOUR ENEMY Ticks, which are eight-legged arachnids, cannot fly or jump. They stand in wait at the edges of grasses and shrubs, waving their arms like those inflatable dancing men at car lots, and latch on to hosts as they brush past. Once on a host, they crawl upward toward the head, where the skin is thinner and there are more blood vessels to tap. This is one good reason to be diligent about repellent on your lower half. WEAR PROTECTION The best repellent strategy is to wear permethrin-treated clothing or use a spray on your skin that contains DEET. Tuck your pants into your socks and your shirt into your pants when hiking, camping, gardening, or hunting to create roadblocks for the upward-traveling arachnids. CHECK YOURSELF When you return from outdoors, look for…

APART, ALONE, AND TOTALLY CONNECTED

JUST BEFORE COVID-19 came and made egg salad of the world, I took the principled, but in retrospect foolish, step of removing myself from all social media. The world had become too mediated by screens. So I dumped my smartphone for a dumb one; deleted Instagram, Twitter, and Facebook; forswore Google Calendar for an old-fashioned day planner; and vowed to live my life face-to-face. It has not gone as planned. So I embarked on a self-isolated journey to see if virtual connectivity can bring us together. Could screens be my savior? If I couldn’t be together with anyone, could we at least be together-ishAnd now, as we all emerge into a different world, what’s the best way for all of us and our new avatars to live in peace? THE FIRST FEW DAYS Early…

APART, ALONE, AND TOTALLY CONNECTED

THE MVP SERVICES FOR POST-QUARANTINE LIFE

FITNESS 15 Seconds of FitTok Fame Amazing feats of fitness are all over the customizable video-sharing app TikTok. Try: TikTok, free. Download it to gawk; stay to upload and participate with your own (safe!) spin on the fitness challenges. Real-Time Virtual Workouts Apps that let you tune in live add more encouragement and accountability. Try: Peloton, $13/month. The original crowd-pleaser is more essential than ever with boot camps, stretching, and meditation. SEX/DATING Remote-Controlled Sex Toys Send your loved one some sweet vibrations to show you’re thinking about them. Try: Lovehoney Desire Panty Vibrator, $125. One of many discreet partner-powered options. THERAPY On-Demand Shrink Sessions Virtual therapy from your own couch or bed can be rewarding, and there’s less wait time. Try: Talkspace, prices vary. Trade messages or a video call with licensed therapists 24/7. ENTERTAINMENT Next-Level Friendships Online hangouts have gotten an upgrade…

THE MVP SERVICES FOR POST-QUARANTINE LIFE

1 TURN DOWN THE TEMP Searing heat burns and splits the skin of hot dogs before the insides warm through. Instead, preheat your grill to medium low. Then add your franks, close the grill lid, and cook, turning them every minute or so, until browned and plump, 5 to 7 minutes. Then remove the dogs and allow them to rest for 2 minutes (during which time you can grill your buns till crisp, about 30 seconds). 2 STUFF AND TOP Transfer the rested hot dogs to the toasted buns. Then pile or spoon on the topping combos that follow. Don’t skimp: You shouldn’t see more than the ends of the dogs. Each recipe makes 2 servings. Scale up to feed more. BLT 2 chopped cookedbacon strips+½ cup choppedtomato+½ cup shreddedlettuce+½ cup sliceddill pickle BEET IT ½ cup…

When Chains GO GREEN

MAD GREENS WHERE: AZ, CO, TX YOU’RE HAV ING: PA NCHO VILLA At Mad Greens, you can double your greens for just a buck more. Do it with this salad to balance all the quinoa, roasted corn, spiced pumpkin seeds, avocado, southwestern chicken, and cilantro chili lime dres sing. 782 calories, 44g protein, 5 4g carbs (12g fiber), 55g fat DIY HACK: This spot infuses its dressings with heat, dusts peppery spice over its pecans, and features a piri-piri spice rub on its shrimp and tofu. To add heat at home, lean on ingredients like pickled jalapeños, chili powder, and hot sauce. TENDER GREENS WHERE: CA, MA, NY YOU’RE HAVING: TUNA NICOISE Seared ahi tuna, tomatoes, potatoes, capers, green beans, egg, olives, baby greens, and a sherry vinaigrette. It’s a formidable postworkout meal, with enough protein…

When Chains GO GREEN

TURKEY… ON THE GRILL?!

THE PROTEIN Three ounces of roasted turkey breast (the type from a whole bird, not deli meat) contain 26 grams of protein and only 125 calories. The same amount of thigh meat has 24 grams of protein and 140 calories. If you’re wondering, that’s roughly equal to chicken. BUY IT Buy turkey with a “100% organic” seal. An organic label ensures that the animal was raised without the use of antibiotics or growth hormones and given only organic feed devoid of contaminants, such as fecal matter (see!). Try to avoid buying turkey that looks gray or slimy and smells sulfurous—all signs of degradation. COOK IT WHAT YOU’LL NEED 2 LB SKINLESS, BONELESS TURKEY BREAST, CUT INTO 1½-INCH CUBES 1 LARGE RED ONION, CUT INTO LARGE PIECES 2 TBSP GROUND CUMIN 1 TSP GROUND CORIANDER 1 TSP GROUND CINNAMON 1 TBSP OLIVE…

TURKEY… ON THE GRILL?!

Vodka and CHILL

NEAT: SNOW LEOPARD This Polish vodka has an almost creamy texture. Credit a base of spelt (that’s right, not potato), an ancient grain that delivers a surprisingly bold flavor with no afterburn. Keep a bottle stashed in your freezer for summer-evening sipping. $30 ON THE ROCKS: ST. GEORGE ALL PURPOSE As the ice melts in your glass, the water opens up some of the subtle flavors of your vodka. That’s why rocks are best suited for more complex spirits, like this one, which is made with pears from northern California. Your first sip (slightly sweet and strong) will taste different from your last (slightly floral and clean). $29 IN A COCKTAIL: HAKU If you’ve tasted the glory of a whisky from the Japanese distillery Suntory, well, now it’s making vodka. As it does with its whiskies, Suntory distills…

Vodka and CHILL

Buzzed Now What?

KEEP IT DECIDE ON YOUR STYLE: When in doubt, ask a barber what they recommend based on your head and face shape (virtually or IRL). Maybe keep it a little longer on top; maybe it should be one length all around, like on Zayn Malik, pictured here. Pick your style and go with it. GET ON SCHEDULE: To keep a buzz fresh, you want to maintain it. This could mean cutting it every week, says Axe master barber Pedro Rosario, on your own or in the barbershop. Areas like your neckline are the first to look unruly. If you can, ask a barber to cut it in, then trim it at home using a clipper with no guard. GROW IT MANAGE THE PROPORTIONS: Ideally, get the sides faded by a pro every two weeks…

Buzzed Now What?

NO SWEAT SUMMER

UPGRADE YOUR POLO Some shirts make you feel as if you’re drowning in sweat, but this moisture-wicking cotton polo from Banana Republic dries fast and feels good. Plus it’s anti-odor, so it kills any sign of BO. Performance polo shirt ($60) by Banana Republic; sunglasses ($200), DB Eyewear by David Beckham. TRY TECH CHINOS If you must wear pants, go for something with stretch—so you’ll have a close fit without them hugging your skin uncomfortably when the temp soars—like this pair from J. Crew. Tech pants ($80) by J. Crew; sneakers ($75) by New Balance. KEEP YOUR GOODS DRY Hit the gym or go for a swim with these board shorts from Rhone, built with spandex and nylon so they’re quick drying and won’t feel damp and sticky during the day ahead. Tank ($30) by Adidas; shorts ($98)…

NO SWEAT SUMMER

The French Disconnection

THE MOST telling day of my life as a father (as opposed to the most frightening, which was when I learned that my wife, Jessica Green, was pregnant not with one creature but with two, or the most moving, which was when the two creatures, George and Frederick, were born) was Friday, December 12, 2008. That was the day we left our home in New York City and moved to Lyon, France. My wife, a fluent French speaker, was already there. She had secured an apartment and furnished it with a truckload of IKEA furniture. She had even found an English-speaking sitter so that she and I might slip out on our own in our new city. Lyon is in the east of the country and about halfway between Paris and…

The French Disconnection

ASK HER ANYTHING

—ERIC, New Haven, CT Did you binge Billions in quarantine? You don’t need to visit a sex dungeon to explore your submissive side; start by venturing into “power play” with just your imagination. Try role-playing in which you’re the servant to your partner’s king or queen. Simply asking for permission to touch them (or yourself) puts the reins in your partner’s hands. If they’re into it, level up with some wrist restraints, like furry handcuffs or a silk tie from the closet. QUARANTINING WAS ROUGH ON MY MARRIAGE. AS TWO FULL-TIME CAREER PEOPLE WORKING FROM HOME, WE FOUGHT EVERY DAY. IT FELT LIKE A WAKE-UP CALL. DO WE NEED THERAPY? —JOHN, Boston, MA I’m not surprised you clashed! Spending extra time together (read: 24 hours a day on the same couch) isn’t always a…

ASK HER ANYTHING

SELF-IMPROVEMENT GETS A REBOOT

EVERY YEAR, Blake Mycoskie, 44, and a bunch of his guy friends go on a surf trip. It’s a time to catch up, take stock, shoot the shit. In 2017, they hit Mexico, where they spent a week riding waves off the coast of Baja. One night, during a round of Imagine you won the lottery and you no longer had to work for money; how would you spend your time? one answer struck a chord with Mycoskie. Patrick Dossett, 40, a program manager at Google and a former Navy SEAL, said he’d use what he had learned as a SEAL to encourage others to achieve more. “I want to help people realize their true potential,” he said. Dossett had served as a SEAL for almost a decade. In 2011, just…

SELF-IMPROVEMENT GETS A REBOOT

THE LIFE-CHANGING POWER OF ANALOG

Journals Swapping your smartphone for a pen and book may seem like a Luddite move; however, Princeton and UCLA research shows that writing things down helps you retain them better than taking notes on a device. Board Games NBA 2K20 and Fortnite are great, yet playing cards and board games forces the kind of sharper thinking and focus that protect your memory against agerelated decline, say Scottish researchers. Pets Sure, Sony’s Aibo robot dog has its fans, but research reveals that having a pet IRL may help improve your physical and mental health, from lowering your blood pressure to increasing socialization opportunities. ViNyI Listening to music you love can improve psychological well-being, but the ritual of vinyl—taking a record from its sleeve, putting it on a turntable—makes you pay more attention and may enhance the benefits, according…

HEY, SLEEP DEMON

ONE NIGHT when I was 16, I woke up and realized that I couldn’t move. I couldn’t speak. I could barely breathe. I was already panicking when I noticed a figure, wreathed in shadows, moving toward the foot of my bed—out of my line of sight. That’s when the whispers started, all around me. Then I felt hands moving up from the foot of my bed, groping me through the covers, harder the further up my legs they reached, as the whispers got louder, until suddenly everything stopped and I bolted upright, sweating, screaming, and searching for a now-vanished intruder. That was my first experience with sleep paralysis, a condition in which a sudden awakening from REM sleep causes an inability to move or speak. An episode can last from a…

HEY, SLEEP DEMON

A COUPLE YEARS ago, I went on a three-day mindfulness retreat on Holy Isle, off the coast of Scotland, where the Kagyu Samye Ling Tibetan Buddhist monastery has an outpost. I’m a man nearing the end of my sixth decade. Things are starting to malfunction. I was diagnosed with a myeloid blood disease in 2011, and while the symptoms (and the side effects of the medication) aren’t that egregious, they have synergized with the aging process to make everything physical feel just that much more difficult. What I need at this time of my life is vitality. On Holy Isle, a monk gathered us together on the beach and asked us to choose a pebble. He told us to imagine that the stone contained within it all the psychic and physical woes…

SPIRITUAL HEALING

01 BREATH WORK The sell: These simple, focused breathing exercises offer time for self-reflection. Improved oxygen flow also boosts energy and, depending on whom you ask, creativity. The science: Studies show that deep (that is, diaphragmatic) breathing can improve focus and emotional control. HEALING SCORE: 4/5 02 SINGING BOWLS The sell: When played, these Tibetan bowls reverberate with a deep, rich tone, which promotes relaxation, reduces pain, and rebalances your body’s energy systems. The science: The Journal of Evidence-Based Integrative Medicine linked singing-bowl meditation to enhanced well-being, but that’s likely just the benefit of, er, meditation. HEALING SCORE: 2/5 03 SWEAT LODGES The sell: These ceremonies promise to purify your body and heal your soul. The science: A study in JAMA Internal Medicine determined that sauna use (two to seven days per week) is linked to multiple heart and brain…

THE RE-RE-REINVENTION OF MARK WAHL-BERG

MARK WAHLBERG IS LETTING IT GO. IT’S MAY 1, and Wahlberg has been sheltering at home for 39 days with his wife, Rhea Durham; his two daughters, Ella, 16, and Grace, 10; his two sons, Michael, 14, and Brendan, 11; and the family’s new addition, a Pomeranian named Champ who has nearly 80,000 followers on Instagram and rules the house. The actor-producer-businessman, who once caused a disturbance on the Internet with a post about how he starts each day at 2:30 A.M. and schedules everything in 15-minute increments, rolls out of bed around 9:00. He eats a vegetarian breakfast, often plant-based sausage with a sweet-potato patty and avocado, washed down with three juice shots: greens, turmeric, and apple-cider vinegar with raw garlic and ginger. “Everyone hates it, because when I start…

THE RE-RE-REINVENTION OF MARK WAHL-BERG

KILLER ABS EXERCISE ‣TRX Superman: Your feet in the TRX, you do a pushup and a tuck, and then you do a full extension back. FAVORITE ARMS MOVE ‣Standing single-leg curl on a Bosu. So I’m firing the core and everything. No more isolated moves. MEAL YOU COOK FOR YOUR FAMILY ‣Steak and white asparagus. WHAT YOU DRINK WITH IT ‣Red wine. Sometimes with my wine friends, I pour a Château Latour or a Pétrus and a gem from the Santa Ynez Valley [in California]. Few can taste the difference, but one bottle is very expensive [$2,000] and the other is $35. BOOK YOU’RE READING ‣Warren Buffett and the Interpretation of Financial Statements. KARAOKE ‣Never done it. If I had the courage, I’d do one of my own old songs. The only one people would want to hear is “Good Vibrations.”…

BUILD HOLLYWOOD MUSCLE

One of Mark Wahlberg’s favorite routines is a 60-minute F45 session called Hollywood, a 27-station HIIT workout. It involves 40-on, 15-off intervals. Go to F45challenge.com for the full circuit. Don’t have an hour? Do 2 rounds of this Hollywood-inspired circuit. 1 INCHWORM TO 10 MOUNTAIN CLIMBERS Walk out to pushup position, then tighten your core. 5 BURPEES TO 10 HIGH-KNEES Drive your knees up above your hips on every high-knee rep. SQUAT PULSE Keep your chest up! V-UP Keep your legs as straight as possible. STEP TRAINER SHUFFLE Stay on the balls of your feet! PLANK Brace your abs and your glutes! ICE SKATER Start slowly; pick up speed as you go.…

BUILD HOLLYWOOD MUSCLE

Beyond your basement or garage or backyard or wherever you’ve been cooped up, sweating away #noexcuses. Now’s the time to put that homegrown muscle to use and go off-road. Not just for the nature buzz, although that’s part of it. Wind and water deliver the thrill of unpredictability while tough terrain requires different muscles and the chance to really engage your mind. You need to tune in, not zone out. This is your summer guide to a wild, fun fitness adventure. FEATURING… 1. BUILD NATURAL-BORN MUSCLE | GUIDE Daniel Murakami 2. GLIDE OVER GRAVEL | GUIDE Leo Rodgers 3. RUN UP (AND DOWN) MOUNTAINS | GUIDE Jim Walmsley 4. SWIM IN OPEN WATER | GUIDE Ryan Utsumi…

BUILD NATURAL-BORN MUSCLE

DANIEL MURAKAMI, 33, spent years dominating deadlifts, bench presses, and squats. Then five years ago, he walked up to a boulder field near his home in Murrieta, California, braced his core, and tried to lift a huge rock. Nothing happened… except a change in Murakami’s training philosophy. If he couldn’t lift anything outside the gym, was gym training really working? “I wanted farm-boy strength,” he says, “and that was best achieved through unconventional means.” So Murakami, a certified trainer who had worked in various gyms for more than a decade, rethought everything. He’d mastered bodybuilding, powerlifting, bodyweight training, and Olympic lifts. But he shifted gears, first exploring the origins of strongman training in the late 1800s, then going even further back in history to study how ancient Chinese warriors trained. That…

BUILD NATURAL-BORN MUSCLE

GLIDE OVER GRAVEL

LEO RODGERS is shredding down a sandy, abandoned railway line not far from downtown St. Petersburg, Florida. Rodgers, 35, has got a huge smile on his face—and not only because he just hucked off a foot-high curb and landed cleanly. He’s doing the thing that he loves: riding bikes. More specifically, he’s enjoying the kind of cycling that he loves the most: gravel riding, a discipline that’s quietly experiencing a major upswing. Rodgers has spent nearly his whole life here in the Tampa area, but this sort of riding has taken him on adventures around the country—on dirt paths through forested knolls in Georgia and desert landscapes in New Mexico and endless farmland in Kansas. He’s held his own competing in serious races (with jokey names) like Dirty Kanza and Grinduro…

GLIDE OVER GRAVEL

RUN UP (AND DOWN) MOUNTAINS

A YEAR AFTER graduating from the Air Force Academy, where he was a standout track and cross-country runner, Jim Walmsley picked up a hiking book. It was 2013, and he was living in Great Falls, Montana, within striking distance of Glacier National Park and Helena National Forest. “I’d figure out routes that ended at a lake, a mountaintop, or a waterfall and would run the routes like a scavenger hunt,” he says. “I didn’t know trail running was a sport at that time, but I liked the sense of adventure.” Fast-forward seven years and the 30-year-old holds records for many top trail events, including the Western States 100-Mile Endurance Run (14 hours, 9 minutes, 28 seconds) and the 42-mile Grand Canyon Rim-to-Rim-to-Rim trail (5 hours, 55 minutes, 20 seconds). He even…

RUN UP (AND DOWN) MOUNTAINS

SWIM IN OPEN WATER

RYAN UTSUMI, 41, had been drenched in the turquoise blue and calm of southern California pools since he started swimming competitively at age five. “But in 2001, after 15 years of chlorine and coaches on the pool deck, I was done with all that,” he says. What the investment-management professional didn’t know was that he wasn’t done with swimming. Ten years later, a move to San Francisco gave him access to the bay, “and I started picking up swimming as a way to get active again.” Free of sets and clocks—“all the things I was done doing,” he says—“I felt freer to swim wherever I wanted to, for however long I wanted to.” Utsumi loved what San Francisco Bay served up: cold water, challenging chop, and “no two days that are ever…

SWIM IN OPEN WATER

WHEN DISASTER STRIKES

1 YOU’VE BEEN STOMPING AROUND POISON IVY, OAK, OR SUMAC. THE BEST WAY TO PREVENT A RASH IS TO: A Rinse your skin with rubbing alcohol. B Scrub the area with a mix of one part bleach, one part water. C Wash your skin with soap and water. ANSWER: A OR C All three of these plants contain a sticky, invisible oil called urushiol. Getting it off within 30 minutes of exposure will prevent the oil from chemically bonding with your skin, lessening the itchy, oozy misery. Don’t overthink cleanup and turn to bleach: That shouldn’t be used on skin. Soap and water do the trick, as long as the soap contains a degreasing agent, as in dishwashing liquid. Rubbing alcohol can also remove urushiol, so carry alcohol wipes when camping or hiking if you can’t…

WHEN DISASTER STRIKES

THE TAO OF JOCKO

WE WEREN’T ACTUALLY GRAPPLING. This was purely for demonstration purposes. Still, it all happened so fast. One second I was kneeling there, hunched over Jocko Willink, this hulking beast of a man. A second later, I could feel the strong tug on the collar of my martial-arts-style gi and the powerful whip of his legs—and then suddenly I was on my back, staring up at the ceiling. I was told this move is called a scissor sweep. ¶ There is no shortage of popular podcasters and best-selling authors offering men advice on how to live a more fulfilling life. The lineup includes Jordan Peterson, Ph.D. (the “crisis of masculinity” psychologist), Tim Ferriss (the efficiency and psychedelics expert), Joe Rogan (the pot-smoking, comedic everyman), and, of course, Jocko. Though they all regularly…

THE TAO OF JOCKO

JIU-JITSU ACCORDING TO JOCKO

SCISSOR SWE EP Jocko controls Michael’s arm with a same-side grip and breaks his posture with a collar grip. As Jocko slides his knee across Michael’s belly, he pulls him forward, disrupting his balance. Michael can’t stop it. HIP TOSS TO ARM LOCK From the standing position, Jocko loads Michael on his hip for a judo throw. Jocko maintains the arm grip as Michael falls, then sits into a straight arm lock. The only move that Michael has left is to quickly tap out. STEP OVER TO LEG LOCK Jocko capitalizes on Michael’s poor defense and steps over for a straight leg lock. This uses Jocko’s body as the fulcrum and Michael’s ankle as the end of the lever. But the lock itself is the extended immobilized leg. MOUNTED ARM LOCK Jocko starts from a dominant mounted…

JIU-JITSU ACCORDING TO JOCKO

INSIDE A BROMANCE BOOK CLUB

ANDRÉ, the Curious One NOLAN, the Idealist JASON, the Founder MIKE, the Skeptic ALEJANDRO, the Thrill Seeker SHAY, the Enthusiast “GUYS, FINALLY, A NIPPLE!” We all lean closer to our laptop screens, eager to hear what Alejandro’s going to say next. The 36-year-old start-up founder is six-foot-four, with broad shoulders and thick black hair cropped short into something like a quarantine buzz cut. “WHY DID IT TAKE THIS LONG,” he asks, gripping a thick stack of pages in a dog-eared paperback, “TO GET TO THE REAL SEX?” The half dozen of us on the video call howl with laughter, our heads bobbing up and down in the Zoom gallery like the teleconference version of an all-guy Brady Bunch. After more than 30 minutes on the call, I finally sigh with relief and take a deep swig of my…

INSIDE A BROMANCE BOOK CLUB

YOUR ROMANCE READING LIST

1 NAKED IN DEATH (from the In Death series) AUTHOR: J. D. Robb (Nora Roberts) SUBGENRE: Futuristic suspense romance READS LIKE: Blade Runner meets Law & Order HEAT LEVEL: 2 THE UNSUNG HERO (from the Troubleshooters series) AUTHOR: Suzanne Brockmann SUBGENRE: Contemporary SEAL/military romance READS LIKE: The A-Team meets 24 HEAT LEVEL 3 HEROINE COMPLEX (from the Heroine Complex series) AUTHOR: Sarah Kuhn SUBGENRE: Superhero romance READS LIKE: The Devil Wears Prada meets Shazam! HEAT LEVEL 4 AN EXTRAORDINARY UNION from the Loyal League series) AUTHOR: Alyssa Cole SUBGENRE: Historical romance (Civil War) READS LIKE: Mr. & Mrs. Smith meets Glory HEAT LEVEL: 5 THE WARLORD WANTS FOREVER (from the Immortals After Dark series) AUTHOR: Kresley Cole SUBGENRE: Fantasy/paranormal romance READS LIKE: Game of Thrones meets Buffy the Vampire Slayer HEAT LEVEL:…

YOUR ROMANCE READING LIST

America’s Longevity Hubs

There’s more to life than, well, living it. While “longevity” usually means the same thing as “life span,Ó neither of those terms truly captures living life to its fullest. So we established a set of criteria to measure just that. We included life expectancy (obviously) but also well-being scores, access to healthy foods, and the percentage of residents with Alzheimer’s/dementia or depression. That means our analysis of the U. S. cities with the best—and worst—longevity accounts for physical and mental health (doctors have called this “health span”), as well as financial health. In short: HERE ARE THE CITIES WHERE PEOPLE LIVE THE LONGEST AND HAVE A REALLY, REALLY GOOD TIME DOING IT. SAN JOSE CALIFORNIA Maybe it’s all the biohacking going on in Silicon Valley? San Jose snagged the top spot for life…

America’s Longevity Hubs

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