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MEN’S HEALTH JAN/FEB 2018 MensHealth.com @MensHealthMag @MensHealthMag

ST YLE

WEALTH

LOOK BETTER The trick to pulling off three worthy trends. Plus: Is that jacket worth it?

MASTER YOUR MONEY How a couple buried in debt dug out—and how you can too.

BY SANDRA NYGAARD

BY BRENDAN GREELEY

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86

FOOD

FEATURES

THE TRUTH ABOUT DETOXES We tested 4 cleanses. Spoiler: They are kinda b.s. We’ll show you the smart way to cut back on junk. 61

MARK WAHLBERG In his prime.

CHICKEN PAN PIE Try this twist on a classic comfort food. 66

RELATIONSHIPS INSANELY HOT SEX Can married sex be as hot as an affair? What you can learn from cheaters. 68

NEW SECTION FIELD GUIDE

Sloane and Tate tank, CLO Intimo lingerie

P. 23 THE EXCHANGE ANSWERS! A five-minute jumpstart for your day, the smart way to wear a scarf, a simple trick to lose weight, and much more. 14

GIRLS NEXT DOOR How to tell her about your sexual history. Plus: The bedroom moves she craves! 72 ELSA PATAKY Let her be your guide as you master the season:

Make V-Day fun (really!), throw a Super Bowl party, train with Bill Murray, and hit the ski slopes. Even change your career!

DROP POUNDS This MH reader transformed himself. Your turn. 16

STRENGTH FASTER RESULTS! By slowing your reps. BY MICHAEL EASTER

37 ASK JIMMY Can I skip a pricey bachelor party? 20

PHOTOGRAPH BY AARON RICHTER

BEAT YOUR GOALS 3 simple strategies. 42

HOME GYM Score great workout gear—on Craigslist. BY EBENEZER SAMUEL

47 28-DAY PLAN Shred your body. BY MARK BARROSO, N.S.C.A.-C.P.T.

50

BY STEPHEN RODRICK

90 LOSE THE BELLY Forget calories: Here’s your 2018 meal plan. 96 BOOST YOUR LIFE! 19 timesaving tricks. 103 NEW YEAR, NEW DICK Our writer went to great lengths. BY BEN GREENFIELD

108 FRY FAT—NOW! And 15 other two-minute tips. 114 MUSCLE SCIENCE Learn from the lab. BY LOU SCHULER

116

HEALTH NEVER GET SICK! We swabbed NYC for germs (gross) and stole secrets from annoyingly healthy guys who never get the sniffles. 75 THE COMEBACK Meet the chef who slayed his demons. 84

ON THE COVER Mark Wahlberg, photographed by Rainer Hosch. Styling by Samantha McMillen/The Wall Group, grooming by Johnny Villanueva/Keratase L’incroyable Blowdry/TraceyMattingly.com, prop styling by Faethgruppe, production by Emily Roth/Producit. James Perse T-shirt, Hudson jeans, Montblanc watch.

MensHealth.com / January•February 2018

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Chris Peel VP/PUBLISHER

Your guide to the expanding empire of Men’s Health, the world’s largest men’s brand.

1

SHOPMENS HEALTH.COM

10 Reasons to Buy an MH T-shirt

ADVERTISING SALES New York (212) 697-2040: Leanne LoCastro Senior Fashion & Watch Director; Doug Zimmerman Senior Grooming Director; GilTiamsic Advertising Sales Director; Jaime Miller Advertising Sales Manager; Chicago (312) 726-0365: Autumn Jenks Midwest Sales Director; Bridget McGuire Midwest Account Manager; Detroit (248) 930-8091: Stephanie Schultz Advertising Sales Director; Los Angeles (310) 615-4567: Patti Lange Western Ad Director (310) 252-7528; San Francisco Office (415) 439-4601: Andrew Kramer Kramer Media; France Representative 011 33 1 47 30 71 80: Fabio Lancellotti Def & Communication; Italy Representative 011 39 02 874543: Angelo Careddu Oberon Media S.R.L. Katherine Louie Publisher’s Assistant; Zoe Fritz, Natalie Kammin, Kayla Savage, Pilar Silva, Challen Stadler Sales Assistants

1. It wicks away sweat, beer, and nacho cheese. 2. It comes with an imaginary laminated Man Card. 3. It’s softer than puppies in a tumble dryer. 4. Jesus wore one in his carpentry days. 5. You’ll feel like you did something even on lazy afternoons. 6. The fabric smells like baby tigers, to attract women. 7. It washes itself. 8. Rip-proof, tearproof, and Chuck Norris–proof. 9. It doubles as an inflatable life raft. 10. The shirt ($35) looks great with the hoodie ($60) and mug ($10).

Karen Ferber Business Manager; Karen Stinner Production Account Manager; Cindy Wenrich Production Account Specialist MARKETING SERVICES Stephanie Block Associate Integrated Marketing Director; Hilary Kelley Senior Integrated Marketing Manager; Jackie Lebowitz, Nicole Lilienthal, Daria Meoli Pietras Integrated Marketing Managers; Jennifer Levin Integrated Marketing Coordinator; Delisha Fields Senior Special Events Manager; Jiri Seger Creative Director, Marketing; Robert Slagle Senior Art Director MENSHEALTH.COM Eileen Becker Manager, Media Planning & Strategy; Lexy Ball Digital Account Strategist; Sarah Greer Digital Sales Planner Joanne Ferenczi Finance Director; Lynn Canning VP, Group Research Director RODALE INTERNATIONAL Angela Kim Executive Director, Business Development and Global Licensing; Tara Swansen Director, Global Marketing; Laura Ongaro Editorial Director, Men’s Health & Women’s Health; Samantha Quisgard Senior Associate Editor; Natanya van Heerden International Editorial & Content Analyst

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4

MENSHEALTH.COM/ METASHREDDIETBOOK

MENSHEALTH.COM/ADVENTURIST

Jump Back on the Grind

Eat Your Way Lean

This month’s challenge for the MH Adventurist: BMX. Clint Carter had lots of hard landings—and lessons. “Learning each trick was hard enough,” he says, “but I also had to manage the pain of each wipeout.”

In the MetaShred Diet, MH nutrition advisor Mike Roussell, Ph.D., delivers your all-new, kitchen-centered plan to lose up to 15 pounds in 28 days!

MENSHEALTH.COM/ MHOPEN

MensHealth.com / January•February 2018

RODALE Maria Rodale Chairman of the Board & CEO; Paul McGinley EVP, General Counsel & Chief Administrative Officer; Stephen Twilliger EVP, Chief Financial Officer; Beth Buehler EVP/Chief Operating Officer; Adam Campbell Chief Content Officer; Ronan Gardiner Chief Advertising Officer; Miranda DeSantis SVP, Human Resources; Bill Strickland Group Editorial Director; Joyceann Shirer SVP, Marketing; Heidi Cho VP, Head of Digital; Gail Gonzales VP/Publisher, Rodale Books

J.I. Rodale Founder, 1942–1971 Men's Health carries the latest health, fitness, and nutrition reporting to provide you with useful information about your health. But every body is different; individual diagnoses and treatments can come only from a health care practitioner.

Could You Compete with the Nation’s Best? We know our audience: You guys love a challenge. When we invited trainers and fitness influencers to the first MH Open, the response was epic. More than 100 of the nation’s best gathered at Brick New York for an adrenaline-fueled series of challenges: bench press, box jump, rowing, even a burpee tiebreaker. Watch the video to see who won, to get inspired, and to find out how you’d stack up.

JOEL ARBAJE (2)

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Eric Hunter Associate Publisher, Integrated Marketing; Cory Rotkel VP/Digital Advertising Director


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LETTER FROM THE

Matt Bean

EDITOR

EDITOR-IN-CHIEF Brad Wieners Executive Editor Mike Schnaidt Creative Director EDITORIAL Ben Court Deputy Editor, Cross Platform Content; Bill Stieg Deputy Editor; Melissa Jewsbury Managing Editor; Dean Stattmann Special Projects Editor; Matt Gagne Features Director; Joe Kita, Paul Kita Senior Editors; Ebenezer Samuel Fitness Editor; John Atwood Story Editor; Jerilyn Covert Associate Editor; Tyler Daswick Assistant Editor; Jackie Frere, Joshua St. Clair, Micaela Young Interns; Gregg Stebben Contributing Editor; Shoi Greaves Executive Assistant ART Mike Solita Senior Art Director; Hitomi Sato Art Director; Raymond Ho Deputy Art Director; Haley Kluge Designer PHOTOGRAPHY Jeanne Graves Director of Photography; Sally Berman Deputy Director of Photography; Sinikiwe Dhliwayo Photo Production Coordinator; Amy Wong Contributing Photo Editor FASHION & ENTERTAINMENT Brian Boyé Executive Fashion Director; Sandra Nygaard Fashion Director; Dan Michel Fashion Editor; Danielle Nussbaum Contributing Editor, Entertainment

Matt with men’s champ Andre Crews and Brick New York’s Ian Creighton (left).

COPYEDIT, RESEARCH, PRODUCTION Susan West Copy Chief; Mike Wilson Copy Editor; Jennifer Messimer Research Chief; Alex Gardner Researcher; Janna Ojeda Senior Production Manager; Ana Zapata Contributing Production Manager; Jennifer Giandomenico Digital Production Leader

Crush It in 2018

PUBLIC RELATIONS Jourdann Lubliner Associate Director, Public Relations

Agony train: Chelsea Potter, top woman; Reinhard Nel, men’s division runner-up.

Instagram

@mattbean Twitter

@mattbean1 Snapchat

mbean_10

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MensHealth.com / January•February 2018

HOW TO REACH US Customer Care To change your address, pay your bill, renew a sub scription, and more, go online to menshealth.com/customerservice, email HLHcustserv@ rodale.com, call (800) 666-2303, or write Men’s Health Customer Care, P.O. Box 3064, Harlan, IA 51593-0128. Editorial Offices 400 South 10th Street, Emmaus, PA 18098; Story Feedback & Questions MHLetters@ rodale.com; Licensing & Reprints Contact Wyndell Hamilton, Wright’s Media, (281) 419-5725 ext. 152, whamilton@wrightsmedia.com Absolute satisfaction guaranteed. Scent-free subscription available on request. We occasionally make our subscribers’ names available to companies whose products or services may be of interest to them. You may request that your name be removed from these promotion lists; call (800) 666-2303 or go to rodale. com/privacy-policy. Printed in USA

PHOTOGRAPHS BY GIACOMO FORTUNATO

JOEL ARBAJE (Nel)

I’m calling bullshit on resolutions. If a calendar is the only reason you’re setting goals, you’re missing out on a whole lot of opportunity. Here’s what I’m asking myself for 2018: How’s my bandwidth? My throughput? My task completion ratio? These might seem like academic questions at times, something to mull over between corporate-mandated trust falls. But they’re metrics worth tracking today, when starting something—a diet, a relationship, a DIY project—has never been easier, and making it matter is harder than ever. String together enough new feats and you’ll develop what might be the most important quality in these disruptive times: momentum. And that’s a year-round kind of thing. This was a hell of a year for our brand, and for you too, I hope. We launched an ambitious series of themed issues that will continue into 2018, starting with next month’s tactical issue. We doubled down on storytelling with a longform series (MensHealth.com/longform) and an MH Films production each issue. With our November cover guy and a new series, the Comeback (page 84), we celebrated men who’ve battled addiction and are still standing. And we recently held our first MH Open, where top trainers and other competitors from around the country faced off. (Fun times, as you can see from the photos here.) Next year we’re opening it up to readers, so you’d better start training. Also in this issue you’ll find our latest project, Field Guide, starting on page 23. It’s a date-stamped manual for the month and a continuation of our mission: to help you improve every aspect of your life and engage more fully with the world, rather than escape it. And if I had to set just one resolution? That’d do just fine.

MENSHEALTH.COM Sean Evans Digital Director; EJ Dickson Deputy Editor; Jordyn Taylor News Editor; Christa Sgobba Senior Associate Editor; John Lonsdale Style, Grooming & Gear Editor; Ashleigh Morley Branded Content Editor; Mark Emery Senior Social Media Editor; Alisa Hrustic Assistant Editor; Danielle Zickl Assistant Editor, Products; Amanda Becker Web Designer; Joel Arbaje Multimedia Photo Creator; Michael Sneeden Senior Video Producer; Ryan Bird, Danny O’Halloran Video Producers; Pat Almquist, Melora Armstead, John Dargan, Pat Pagnano Associate Video Producers; Kris Lynds Online Media Producer; Barry Knoblach Production Manager; James Nosek, Stefan Zdanowicz Junior Producers; Monica Andrade, Ashley Markle Interns


UNF I LTE RED BOBSLED CAMP NILS ERICSON

DATE

BY

AUGUST 20

TYLER DASWICK

LOCATION

LAKE PLACID, NEW YORK

Launch the Rocket For Team USA bobsledders, Olympic glory starts in the gym. These guys aren’t just along for the ride. For 60 seconds, Olympic bobsledders endure enough force to stop their breathing, rev their hearts to 190 beats per minute, and (on rare occasions) lose control of their bowels. Four men thrust a 500-pound sled 40 meters before cramming in and hunkering down for a run that tops out near 100 mph. One error means more critical hundredths on their time or, at worst, a life-altering crash. This isn’t a go-kart ride—it’s a rocket launch. When Team USA kicks out of the starting gate in South Korea in February, its “push athletes” will make the difference between a medal finish and a burnout. Push athletes drive the bobsled off the block. They have chess master focus, linebacker physiques, and sprinter acceleration. Men’s Health went to their training center in Lake Placid to learn how they prepare for arguably the most perilous 60 seconds in sports. MensHealth.com / January•February 2018

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1. Video analysis: “If you can’t work as a unit, that speed won’t matter,” says Chris Kinney (second from right). 2. Ryan Bailey raced in the 100 meters at the 2012 Olympics. 3. A fast start is critical. To gain an edge, Steve Langton (previous page) does power cleans (his record: 370 lb) and box jumps (62"). 4. Bailey: “[The ride] is violent, like being in a car accident for 60 seconds. I tell my mind to relax and breathe.” 5. Chris Fogt is 6'0" and 215 pounds, but he ran track at 175. “The key to speed is explosive training: jumps, cleans, and jerks.” 6. “You can always get better,” Bailey says. “If you think you can’t, you’ll get your ass kicked.” 7. To sprint faster, run on your toes and drive through your knees, says Bailey.

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OLYMPIC MUST-SEE TV Catch up with the U.S. bobsled team in South Korea when the competition starts on February 24.

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MensHealth.com / January•February 2018

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YOUR TRAINER Johnny Kalaj, strength coach and personal trainer, Yonkers, New York @power_by_johnny

Power Up Your Legs MOBILITY

Start with these warmups, resting 30 seconds between sets. The goblet squat primes your legs, while the face pull stabilizes your shoulders and strengthens your upper back.

STRENGTH

Rest as needed between these two moves; they’ll hit your core, glutes, and hamstrings. Need work on your form? The drills on page 42 can help you ace all six exercises on this page.

BENCHMARK

Do three 1-minute sets of the barbell lunge, then one 30-second set of kettlebell swings. Rest 1 minute between sets. Your final score is your total number of reps.

Goblet Squat

Barbell Box Squat

Alternating Barbell Lunge

Hold a light (15 to 30 pounds) kettlebell or dumbbell at your chest. Squeeze your glutes, brace your core, and squat, keeping your chest up, pulling your hips back and down, and pushing your knees apart. Lower your body until your thighs are parallel to the floor; then push back up. That’s 1 rep; do 3 sets of 15.

Stand a few inches in front of a knee-high bench or box, a 95-pound barbell on your upper back. Tighten your core, push your hips back, and squat until your butt is on the box. Hold for 1 second; then stand up. That’s 1 rep; do 12 sets of 2 reps. If you can do 2 reps without plopping onto the box, increase the weight by 5 pounds.

Stand holding a 95-pound barbell on your upper back. Brace your core and step forward with your right leg; then slowly lower your torso until your right knee is bent at least 90 degrees and your left knee nearly touches the floor. Push back to the starting position; then step forward with your left leg and repeat. That’s 1 rep.

Resistance Band Face Pull

Bulgarian Split Squat

Kettlebell Swing

Secure a light resistance band to a rack at eye level. Using an overhand shoulder-width grip, grasp the band with both hands, arms straight in front of you. Holding it taut, pull it toward your forehead, opening your arms outward and bending your elbows; keep your upper arms parallel to the floor. Reverse. That’s 1 rep; do 4 sets of 25.

Stand with a medium-weight dumbbell in each hand and your left foot on a bench or box behind you. Keeping your torso upright and your chest up, lower your body until your right knee is bent 90 degrees and your right thigh is parallel to the floor. Push back up. Do reps for 1 minute, and then switch sides and repeat.

Stand with your feet about shoulder-width apart, holding a 30-pound kettlebell at your waist with both hands. Push your hips back, bend your knees slightly, and let the kettlebell travel back between your legs. Now pop your hips forward as you stand up explosively, swinging the kettlebell forward. That’s 1 rep.

BENCHMARK SCORECARD

12

HOW MANY REPS CAN YOU DO?

MensHealth.com / January•February 2018

20 or less A solid start.

21 to 33 Now we’re talking.

34 or more Quads of the gods!

Post your score: #MHBenchmark

I L LU S T R AT I O N S BY + I S M


THE

JANUARY/ FEBRUARY Your biggest, strangest, and most embarrassing questions— answered!

HEALTH I often take long flights. Should I worry about deep vein thrombosis? Ron, Decatur, GA Nah. The risk is minimal; one study pegged the rate in travelers at 0.05 percent. But the effort it takes to cut that risk is also minimal. DVT refers to a blood clot that forms in your legs (bent knees will raise the risk) and ends up blocking blood vessels to the heart or lungs. Hydration is job one, says Marilyn Manco-Johnson, M.D., of the University of Colorado Hemophilia and Thrombosis Center. Drink water hourly. Rotate your feet now and then, flex your calves, and walk when you can. Now if you’re obese, a smoker, or over 55, the risk is higher. And you cut it by quitting the cigs.

AM I NORMAL? Why do I let out a weird sound when I almost bump into someone? Tyler, Phoenix, AZ

WHAT’S THE BEST FIVE-MINUTE EXERCISE I CAN DO FIRST THING IN THE MORNING? Brad, Aurora, CO

Your a.m. priorities (after peeing): Open up your joints and raise your heart rate. This will jumpstart fat burn, loosen you up, and energize you, says Ryan Parsons, D.C., coauthor of The Four-Pack Revolution (Rodale). He likes the kettlebell swing, a whole-body, full-range-of-motion exercise that works your lungs, legs, core, and grip. Start with a 20-pound bell (or a 40-pounder if you got to bed early) and do 100 swings; keep your chest and head up and squeeze your glutes. No kettlebell? Do a body-weight circuit: 50 squats, 25 pushups, and 30 seconds each of a hollow-body hold (on your back with legs and shoulders raised), a superman hold (on your stomach with legs, arms, and shoulders raised), and a plank. But if you wake up stiff, don’t push it: Do the quick warmup at MensHealth.com/dynamicwarmup. 14

MensHealth.com / January•February 2018

Because it’s a weird moment. That gut reaction comes from your brain’s primitive limbic system, says Patti Wood, an expert in nonverbal language. (Coherent speech comes from the more sophisticated neocortex.) These reactions are triggered by surprise, stress, or danger. Same as that “tsss” or “ah” sound when you almost hit someone on the road. Or the cuss words you blurt when someone almost hits you. ILLUSTRATIONS BY RAFA ALVAREZ


WHO BELIEVES PROVIDING ANSWERS STARTS WITH ASKING QUESTIONS? I DO.

DOCTORS OF OSTEOPATHIC MEDICINE We believe that wellness is a collaboration between doctor and patient. Doctors of Osteopathic Medicine are fully licensed physicians who treat patients as partners in healthcare, combining compassion with a whole-body approach to medicine.

Learn more at DoctorsThatDO.org

Mikhail “Doctor Mike” Varshavski, DO Family Medicine


THE EXCHANGE

HEALTH

BELLY OFF! CLUB

I DROPPED 184 POUNDS!

Are we any closer to the male pill? Frank, Milwaukee, WI A pill, no. We’re still several years away. One promising contraceptive option is Vasalgel, a polymer that’s injected into the vas deferens (the tube that sperm swim through), allowing fluid to pass through but not sperm. Unlike a vasectomy, it may be easy to reverse; a rabbit study suggests that a different injec-

tion can flush out the polymer to restore sperm flow. But there’s a lot we don’t know about Vasalgel, like its effectiveness, cost, and how long it would last. Human clinical trials aren’t likely to begin until 2019. For now, con-

doms or vasectomy are your only options. “Vasectomy is 99.96 percent effective, and right now, nothing else like that exists,” says Joseph Alukal, M.D., director of male reproductive health at NYU Langone. “Most men are happy with it.”

HOW-TO HAIKU

Supermarket Strategy The wisest shopper Finds freshness at the edges Danger in the aisles

PSYCHOLOGY

DAMIEN SERRATA LOCATION Tifton, GA OCCUPATION Law Enforcement AGE 31 HEIGHT 6'0"

BEFORE 404 AFTER 220 TIME 18 months

THE SETBACK At 310 pounds, I was already overweight. My excuse: Food is good! But a demanding new law enforcement job in 2008 left me with little time to take care of myself. I was always rushing from call to call. Grabbing fast food on my way to the next emergency became a habit that lasted for years. THE WAKE-UP CALL One morning I was putting on my uniform and couldn’t bend down to tie my shoes. It was hard to breathe or even move. To top if off, I lost my job. That forced me to take a step back and look at my life. This is going to sound cheesy, but I picked up an issue of Men’s Health and that kickstarted my journey. I started implementing the nutrition and exercise tips, and little by little I lost the weight. T HE FOOD I broke it off with my favorite sweets—cookie dough and ice cream—and eliminated fast food. I tried to get into meal preparation but found it too time consuming. So now I just keep my food plan simple: Three or four meals a day of lean meats and vegetables, one or two servings each. And I treat myself to pizza or a burger every week or so.

BELLY OFF! CLUB Tell us your weight loss story at transformation@rodale.com. 16

MensHealth.com / January•February 2018

Nelson, Lexington, KY

Because you’re a thoughtful, attentive guy, which you knew, being so thoughtful and all. Walking is a form of fidgeting and can help you focus, says NYC therapist Alexis Conason, Psy.D. It can also boost creativity and reduce stress. But don’t multitask. Shuffling papers or checking email disrupts the convo—and is obvious to the other party. Pay attention to your breath, she suggests. Apply that same focus to the conversation.

MATT ODOM (Serrata running)

THE FITNESS I started by walking and doing the MH Spartacus workout, eventually working up to long-distance running. But without weight training, I had no muscle tone. So now I’m running 8 to 10 miles on Saturday mornings with a group and do a 2- to 3-mile warmup before my weekday lifting. My new law enforcement job is nonstop, but I no longer make excuses. Now if my shift starts a 6 a.m., I’m at the gym at 3:30 am.

WHY DO I WALK AROUND WHEN I’M ON THE PHONE?


HEALTH

CINÉMA VÉRITÉ

ASK THE ADVISORS

“Can you die from an odor? I mean, if you were locked in a vomitory for two weeks, could you actually die from an odor?” Elaine from Seinfeld

KYLE HILTON (David Jack illustration)

Sorry to be that guy, Elaine, but first a lesson in ancient Roman architecture: Vomitories weren’t places people went to upchuck. They were just amphitheater exits, or “passageways that afforded rapid exit to ‘spew forth’ or ‘vomit out’ spectators,” says historian Jeffrey Stevens, Ph.D. Handy. But to answer your question: No, a horrific odor alone can’t kill you unless it contains toxic chemicals, in which case it’s the poison that’s deadly, not the smell, says olfaction expert Casey Trimmer, Ph.D. “Someone with no sense of smell would also be affected,” she says. The way you perceive smell is determined by your expectations, genetics, past experiences with the odor, and evolution—which explains why the “sniff test” helps you avoid rotting food.

EYE EXAMS: MUST I? I JUST NEED CONTACTS. Matt, Queens, NY It’s the law—even for you, Bionic Man. At first glance, it may seem like the eye care industry is behind the regulations, which vary by state and usually limit a prescription’s validity to one or two years. But the exams are worthwhile. You’re screened for glaucoma, macular degeneration, and cataracts, and they may even catch a systemic disease like diabetes and hypertension before symptoms arise, says Christopher Quinn, O.D., president of the American Optometric Association. You can still take your prescription and buy contacts (or glasses) elsewhere. Try Hubble, which delivers contacts to your door and works out to about a dollar a day.

Bad smells can serve as warning signs and keep you safe, says biophysicist and perfume savant Luca Turin, Ph.D. “Many gases can kill you, some fast, some slow, some odorless, some pleasant-smelling, some repulsive”—if they’re repulsive, at least you know to run.

ACTUALLY DELICIOUS

Avocado + Anchovies Creamy and vegetal, avocados are a big favorite around here. But on their own, they taste kind of, well, boring. The anchovies bring on a much-needed briny kick. Try this heart-healthy combination on whole wheat toast.

ST YLE Is the crazy-socks trend played out? Marc, Chicago, IL Your choice of words betrays your bias and is something of a trigger in fashion circles. According to MH fashion director Sandra Nygaard, the preferred term is “statement socks,” and there’s no expiration date on making statements. If you feel that kitschy characters and designs are played out, hey, that’s your statement. Just remember: Geometric patterns always look modern. Classic

patterns like stripes and herringbone come off as clean and cool. If you’re a trendoid: Thick tube socks in everything from blinding white to inky black and shades of gray in between are fresh again. They’re casual, though, so pair wisely. Maybe not with wingtips.

I know I eat junk. But this is the year I want to change all that. Michael, Bangor, ME Love the readiness, Mike, and the good news is you don’t have to change “all that” today. Let’s change one simple thing and build from there. One day a week, choose a food—even a snack—that you would rate a 9 or 10 on a scale of 1 to 10, with 10 being the most nutritious food you can think of, and make sure to eat and enjoy it. I’ll help you: blueberries, Swiss chard, salmon. You decide—I just want you to start thinking about what you put into your body. If you want to do more, you can. And I think you will. You’ve got the right intention; now let’s dedicate small but powerful actions to honor it. You’ll be thinking about the good in food, and good food in you, and soon this approach will spread to more meals, increasing what the experts call nutrient density. Trust me, this works. MH ADVISORY BOARD Brain Health P. Murali Doraiswamy, M.D.; David Liebeskind, M.D. Cardiology John Elefteriades, M.D.; Prediman Krishan Shah, M.D.; Eric Topol, M.D. Dentistry Mark S. Wolff, D.D.S., Ph.D. Dermatology Adnan Nasir, M.D., Ph.D. Emergency Medicine Travis Stork, M.D. Endocrinology Sandeep Dhindsa, M.D. Exercise Science Alexander Koch, Ph.D., C.S.C.S.; Mark Peterson, Ph.D., C.S.C.S.*D Family Medicine Ted Epperly, M.D. Gastroenterology Mark Welton, M.D. Mental Health Thomas Joiner, Ph.D.; William Pollack, Ph.D. Nutrition Alan Aragon, M.S.; Jeffrey Blumberg, Ph.D., F.A.C.N., F.A.S.N., C.N.S.; Mike Roussell, Ph.D. Ophthalmology Kimberly Cockerham, M.D., F.A.C.S. Otolaryngology Jeremiah Alt, M.D., Ph.D., F.A.C.S. Pain Medicine Paul Christo, M.D., M.B.A. Sex & Relationships Debby Herbenick, Ph.D., M.P.H. Sleep W. Christopher Winter, M.D. Sports Medicine Bill Hartman, P.T., C.S.C.S.; Nicholas DiNubile, M.D.; Jordan Metzl, M.D. Training Mike Boyle, M.Ed., A.T.C.; Ben Bruno; Alwyn Cosgrove, C.S.C.S.*D; BJ Gaddour, C.S.C.S.; David Jack; Urology Elizabeth Kaveler, M.D.; Larry Lipshultz, M.D.; Judd Moul, M.D., F.A.C.S. Weight Loss David Katz, M.D., M.P.H., FACPM, F.A.C.P.; Jeff Volek, Ph.D., R.D.


FOOD

GROOMING Does drinking coffee or soda through a straw help prevent teeth staining? Rick, Lubbock, TX

FITNESS

I hear the phrase all the time: What is mobility training? Emmett, Galveston, TX It’s maintenance for your chassis, as necessary as an oil change and lube. Mobility training—stretches like deep lunges and warmups like body-weight squats—helps you move across a full range of motion. Results: fluid joints, flexibility, and nervous system control, says Kirk Warner, running and strength coach for The Run Experience. That helps prevent injury and boost performance. “Pain is like a check-engine light,” he says. “The car may work, but not for long.” A classic hip opener for desk jockeys is the couch stretch. Face away from a couch; put one knee on the floor with the top of your foot on the couch, and your other foot flat on the floor. Push your hips forward, squeeze your glutes, and keep your torso upright and chest up. Hold; change legs. Voilà! You’re more mobile, and your squat will be better than ever. MH TWITTER POLL Do you know what mobility training is? 28% Vague idea

52% No clue

20% Sure: I read Men’s Health Do you include mobility training in your workouts? 25% Every time I lift!

33% Nah, I throw iron

42% Hardly ever Men’s Health Twitter poll of 1,145 people

18

MensHealth.com / January•February 2018

I LOVE SRIRACHA. MY PAL SAYS “TOO HOT.” WHY? Jay, York, PA Similar tongues, different backgrounds. Capsaicin, the chemical that brings the heat, triggers pain receptors on the tongue and in the body, says Penn State food scientist John Hayes, Ph.D. These sensors activate at about 107.6°F (your body temp is 98.6° or so). It’s a warning signal to your brain: “Let’s cool down and release some sweat.” Heat lovers are often sensation seekers. But your buddy can train. In one study, Hayes found that after twice-daily exposure to capsaicin for two weeks, people reported less burn. Keep milk handy; it cuts the burn in half immediately, and to one-seventh of its original intensity in two minutes, his lab found.

AM I DYING? Whenever I get out of a hot tub, my heart races. Bill, Lyons, CO Most likely you’re not in trouble. (We’ll assume it’s not a cute tubmate making your heart pound.) That experience is typical of a normal physiological reaction to heat, which causes blood vessels to dilate, says Adam Splaver, M.D., a Florida cardiologist. Wider blood vessels means your blood pressure drops, “and your heart rate picks up to compensate.” That

could explain your racing-heart feeling. But be careful if you have an arrhythmia (use low-heat tubs), peripheral vascular disease (a narrowing of the arteries), chronically low blood pressure, or a hormonal imbalance (involving adrenaline or your thyroid, for example). And if you’re hitting the tub after a workout or a day of skiing,

you’re probably dehydrated, and the heat is making it worse. Lower the water temp and sip water as you soak. When you’re ready to exit the tub, stand up slowly so you don’t faint. If you’re still worried, see a cardiologist.

It actually can—but straw positioning is everything. Like Bill Burr, teeth stainers are acidic and dark: Think coffee, soda, berry smoothies. The idea is to limit the amount of time your teeth are exposed to them. And positioning the straw toward the back of your mouth helps with that, says Beverly Hills dentist Neil Hadaegh, D.D.S. Still, if you swish your drink around before swallowing, you defeat the purpose. Plus, drinking through a straw makes you look like you’re 10. The best way to reduce tooth staining is with a water chaser—and 99 of 100 dentists agree. (There’s always one contrarian!) “Water dilutes acids and sugars and washes them away before they have a chance to stain,” says Benjamin Lawlor, D.D.S., of Maine Cosmetic Dentistry. Bigger question: Why are you drinking soda?

FACT-CHECK MOM

Sick? Have some soup. She’s right! But you knew that. Soup is a simple way to pack nutrients into one bowl, says Caroline Cederquist, M.D., author of The MD Factor Diet. Sodium in the broth keeps you hydrated, while noodles can lift low blood sugar and your energy. Choose broth-based varieties with 350 mg sodium or less per serving.


THE EXCHANGE

HEALTH Antidepressants don’t work on me. Should I try ketamine? Mason, Asheville, NC

ST YLE Screw fashion— what’s the warmest way to wear a scarf? Joe, Portland, OR We will not screw fashion, Joseph. But we admire your practicality. Here’s a counterintuitive fact: Looser is warmer, because it traps your body heat and creates a buffer of warm air around your neck, says Chris Pawlus, creative director at Timberland. Go with wool or cashmere; natural fibers both breathe and insulate. And do it the easy, no-tying way—circle your neck twice with at least an inch or two of space from the skin.

TEXT A LAWYER

WHAT’S THE DIFF?

Maybe—but this magazine page isn’t your prescription, and you don’t want to be experimenting on your own with this erstwhile club drug. Prized for its trance-inducing, sometimes psychedelic effects, “Special K” is FDA-approved— but as an anesthetic. And while it is used off-label by some psychiatrists for people whose depression has resisted other treatment, this offlabel use is still new, says psychiatrist David Danish, M.D., cofounder of the Ketamine Clinic of Philadelphia. Ketamine targets different neurotransmitters in the brain than other depression meds, and may even help reduce inflamma-

FOOD COURT

A six-pack of Leinenkugel’s Snowdrift Vanilla Porter THE CRIME 1,248 calories THE PUNISHMENT 3 hours, 13 minutes split-

ting logs. But it’ll make you thirsty again.

Beef stock and beef broth Stock is made from lots of bones, so it’s more gelatinous than broth, says Penn State’s Jonathan Campbell, Ph.D. Use it instead of water to cook rice or quinoa.

tion in the brain that could contribute to depression, says Dr. Danish. But because of its cost (upwards of $500 per visit) and risks (overuse could cause addiction, bladder dysfunction, and brain cell toxicity), have a psychiatrist help find you a clinic.

FOOD What exactly is aftertaste? Dylan, Seattle, WA It’s when flavor molecules linger like pesky guests long after the party in your mouth is over. Those molecules tend to be fat soluble (like in minty or spicy food) or water soluble (like caffeine). They can bind tightly with taste receptors on your tongue and palate or be absorbed into your cheek tissue before being slowly released, says Christopher Simons, Ph.D., a food scientist who studies sensory perception.

These flavors might be totally fine as part of a blend of other food flavors, but on their own they’re far less pleasant, says Paul Wise, Ph.D., of the Monell Chemical Senses Center. To get rid of a bitter aftertaste like coffee, garlic, or broccoli, try a vigorous mouth rinse with saltwater; go at least 15 seconds. Spit it out so you don’t send those molecules back into your body. Or grab a beer; a low-concentration alcohol can help dissolve the molecules, Simons says. Astringent aftertastes like wine can be neutralized with a fatty food like cheese, milk, or avocado, Wise says.

Q: A guy just slipped on an ice patch in my driveway. What do I do?

A: Is he hurt? If so, take reasonable measures to help. It’s the right thing and can protect you from liability. And if you’re kind and fair, people are less likely to sue.

Q: Me again. Made sure he was okay. He banged his elbow, maybe his back. Seems fine. Can he sue?

A: Yes, but that doesn’t mean he can win. Did you do something to cause the ice? Or was it hidden from view?

Q: Nope, and nope. I got his number. Should I text him and say I’m sorry?

A: Don’t admit fault. Sounds like you’re okay. You acted reasonably, and doing the right thing is legally smart. And use salt next time, okay?

Based on a conversation with Nina Kohn, J.D., a law professor at Syracuse University College of Law

DOES IT WORK: HANGOVER CURES CHANUT IS INDUSTRIES/THE NOUN PROJECT (coffee icon)

IV services for hangovers? Really? Josh, Rochester, NY You mean those recovery services in Vegas, NYC, and elsewhere? We asked doctors about them and other purported cures. Your guide:

MH READER POLL

IV

Alcohol, a diuretic, dries you out. An IV of a saline solution speeds what drinking fluids does. But save the $200 and drink electrolyte-rich liquids like Gatorade or coconut water.

OTC MEDS

Alka-Seltzer for your gut, ibuprofen for your headache (Tylenol can irritate your stomach and cause liver damage). Borrow your girlfriend’s lavender oil; smelling it can calm you.

COFFEE

Caffeine helps with some headaches. But it can interfere with sleep, which is essential for recovery. Go back to bed. No Bloody Mary either; hair of the dog is a myth.

GREASY FOODS

Food aids recovery. But healthy is better: Try nutrient-dense foods: leafy greens, proteins, or PB on toast. Eat a pear before drinking; it can help deter damage from alcohol, studies show.


J I M M Y

T H E

B A R T E N D E R

STRAIGHT-UP ADVICE ON WOMEN, WORK, AND THINGS THAT DRIVE MEN CRAZY.

MH TWITTER POLL

63% Portion of guys whose gut reaction to a destination wedding is “Ugh. Expensive hassle.”

JOHN, CLEVELAND, OH

Let’s analyze this. First, is the cost truly out of reach? Sometimes long-term memories are worth a little short-term debt. But if you just don’t have the scratch, the solution is simple: Be honest. Tell the group you can’t swing it. Then offer the groom the following: a smaller local gathering that has all the fun without the big bill, even if it’s just the two of you. Golf, a concert, even a cookout. No groom will complain about having two bachelor parties. Studies show that the traditional “tossing of the groom” is more fun in Cabo than Lake Erie.

20 MensHealth.com / January•February 2018

My dad tells the same old stories at parties. It’s not that he’s losing it—he just doesn’t seem to care. What do I do? Jake, Providence, RI Nothing. Cut the old man some slack. The other night a guy and his dad stop in for a drink, and right away the dad launches into a story about piloting a landing craft in Normandy. As he’s talking, I catch an eyeroll from the son. So later on I ask what the problem was. Son says, “I’ve heard that one before.” Well, sure, but I hadn’t. Look, some guys have go-to stories because they know they work. And others—like maybe your father— they’ll talk about the experiences that defined them. So let him.

54% But a destination bachelor party? A few more of them are on board.

There’s this guy at work who enjoys taking down his bosses. Calls himself “the kingslayer.” But he’s moving up, and I could join him. What do you think? Isaiah, Trenton, NJ Hey, joining this guy could be great for you, but much depends on how he’s “taking down” and rising fast. And if you work for him, taking people down could become your job too. Funny what happens to a guy when he stops asking himself, “Who am I?” and starts asking, “What am I?” Once and for all, Jimmy: De Niro or Pacino? Ali, Grand Rapids, MI Yes. Holy crap does my mom not like my girlfriend. How do I navigate this minefield? Rafe, Tampa, FL There’s no sure way through this minefield, my friend. The one thing working in your favor here is the classification “girlfriend.” You two may be in love, but as long as she’s just that, all you can do is limit their contact with each other. Not worth the agita. Thinking of promoting her to fiancée? Brother, get ready for a serious sit-down with Mom.

JIMMY CALLS BS Cars so smart they park themselves. When I turned 18, I moved to the big city. Had the beater car, the crappy walkup, the works. I learned a lot, including how to parallel park with a stick and a messed-up clutch. To this day, I can park any car anyplace. Now you drive a PowerBook on wheels that does everything but pump its own gas. Learn a life skill, for crying out loud. Invest in a self-parking you.

KYLE HILTON (Jimmy illustration), Boris Jovanovic/Stocksy (guys in water), MATT CARLSON (car illustration)

How do I turn down a bachelor party trip I can’t afford?

My girlfriend says “like” way too much. Drives me nuts. Do I tell her how annoying it is? Trevor, Fresno, CA You seem like a nice guy, Trevor, so I know you’ll understand this: All shift long I have to hear dudes saying “dude” and “bro,” and someday when you’re older I’ll tell you about the “wazzaaaap” years. Annoying? As hell. Do I say anything? Hell no. I bet your girl says a lot of great things between her “likes.” It’s like this: Do you like her enough to like that?


Hard work. Grit. Determination. That’s what it takes to become a professional football player. It only takes 15 minutes to see how much you could save on car insurance. geico.com | 1-800-947-AUTO | local office

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FOOLPROOF TINDER TRICKS

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THE 5 HOT WINGS YOU NEED NOW!

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MASTER YOUR MONTH

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KICK OFF YOUR 2018 WITH FORCE

IG

GER!

ALL-N

EW

BETTER

The holidays, have mercy, are over. Take back your schedule and start the year on your own terms. EDITED BY PAUL KITA

YOUR GO

PLANNER

!

Styling: Constanze Han, hair: Kyle Malone/Dyson/Artists & Company, makeup: Jessi Butterfield/La Mer/TraceyMattingly.com, prop styling: Eyal Baruch/Anderson Hopkins (throughout), unbranded referee top, Sloane & Tate boy shorts

JANUARY/FEBRUARY 2018

1

FEB. 14

Make V-Day fun. Really! 2

FEB. 4

Go all in this Super Bowl 3

FEB. 26

Work out with Bill 4

FEB. 2

Start a new tradition 5

NOW!

Unlock brainpower 6

NOW!

Suck-proof your ski day 7

STARRING

ELSA PATAKY INTRODUCING YOUR HOST Elsa Pataky is more fútbol than football since she grew up in Spain. She also speaks five languages. “I wanted to be a war journalist. You have to learn a little about everything.” In 12 Strong, out January 19, she’s married to one of the first soldiers in Afghanistan after 9/11 (see more about the movie on page 34). PHOTOGRAPH BY AARON RICHTER

FEB. 9–25

Watch unsung Olympians 8

JAN. 3

Let a great job find you 9

NOW!

Nail a perfect “thank you” 10

NOW!

Talk good in public

MensHealth.com 23


FIELD GUIDE

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DON’T BE STUPID, CUPID

Alone? Shacking up? Married for decades? Avoid hassle on V-Day with these tips. BY LOCKE HUGHES AND TYLER DASWICK

YOU WANT TO BE ALONE

YOU ARE ALONE

Do the breakup before the holiday, advises social psychologist Jeremy Nicholson, Ph.D. “Otherwise, with the expense and activities of Valentine’s Day, you may feel too stuck.”

YOU MATCH ON AN APP!

HOW TO BREAK UP 1. Level with Her Do it face-to-face. If you have to call or text to set it up, be clear about why you want to meet so she can mentally prepare.

3. Find the Benefit Try: “I want you to be happy and find someone who will give you a Valentine’s Day and relationship you want.” It’s mutual.

POP QUESTIONS Seven in 10 Tinder women want your message to show curiosity. Ask about her profile.

2

STAY POSITIVE “Being negative is a surefire way to make a bad impression,” she says. Go upbeat.

3

BE DIRECT Once you chat, ask to meet at a set place and time. It’s confident, says Carbino.

NEED A DATE IDEA? 1. Open Mic You could rewatch The Office, sure, but taking turns bombing at a comedy club is a story you tell your grandkids. Search for a venue at comedy. openmikes.org 2. Retro Arcade First, find a pinball hall (pinballmap.com); then play flippers. You take one flipper, she takes the other, and you collaborate as a team to topple the machine’s top score. 3. Adrenaline! Go snow tubing or hiking. “People tend to enjoy sex more after exercise,” says Sarah Hunter Murray, Ph.D., author of What He Really Wants. Too cold? Try an escape room.

4. Give Her Space “Unless there’s an unavoidable reason to meet, let her decide whether or not to stay in touch,” says Nicholson. 24 MensHealth.com / January•February 2018

PHOTOGRAPH BY TED CAVANAUGH

Prop styling: Michelle Longo/Halley Resources, ERIC MORTENSEN (illustrations)

2. Be Empathetic Agree that the timing sucks. Say, “I know it’s not ideal given the holiday, but I don’t want to lie to you.”

1

Good news: Many dating apps see usage spikes in the week leading up to Everyone’s-Mating-But-Me Day. Swipe as you watch the 1967 mob classic The St. Valentine’s Day Massacre. Festive!


1

FEB

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PLAN AN OVER-THE-TOP SUPER BOWL BASH These parties are usually snoozefests cobbled together at the last minute. Rarely is the actual game great (last year was an exception). So make your event the one they talk about next year. BY MICHAEL EASTER

Ohhhhh Saaaaay, Can You Sing? Belt out a bar of the national anthem. A ref selects the winner. That’s a Real Ickey Shuffle Let’s see your best touchdown dance. Ref has final say. Van Gogh Team Go Sketch the likenesses of Al Michaels and Cris Collinsworth. Crowd picks the winner. The Steel Curtain Eat as many tortilla chips as you can—in a plank position. Most chips wins the round. Spelling Bee One point each: JuJu Smith-Schuster, Pita Taumoepenu, Ndamukong Suh. Go!

DAMN THAT’S HOT

Start Here 5

1 2

3 4

MELLOW

1 2 3 4 5

THESE ARE CRAZY!

40-Yard Stroll Time a speed walk up the driveway—no jogging! Queso dip inhalers will struggle.

Lukewarm delivery wings ice the mood. Do better: Viet Pham of Pretty Bird in Salt Lake City explains.

CLASSIC FLAVOR

Best total score nets comfiest chair.

YOUR ULTIMATE WING GUIDE

In a large bowl, toss 2 lb wings in 2 Tbsp canola oil and a pinch of salt. Spread them on a foil-lined baking sheet; then roast in a 425°F oven until cooked through, 15 minutes or so. Toss them in a large, clean bowl with one of the sauces or rubs below. To finish, broil until glazed, 2 minutes or so.

Buffalo Curry In a small pot, melt ½ stick butter. Gradually stir in 1 tsp mild curry powder and ⅓ cup buffalo hot sauce.

2 Tbsp honey, 1 tsp each minced fresh garlic and ginger, and ½ tsp red-pepper flakes 10 minutes.

Parmesan Pepper Mix 1 cup finely grated Parmesan, 2 Tbsp chopped fresh parsley, and 2 tsp freshly ground black pepper.

LE’VEON BELL AWARD Latest guest to arrive

JOHN MADDEN AWARD Most nonsensical commentary

JAY CUTLER FASHION AWARD Rattiest-looking jersey

Red Eye Simmer 2 Tbsp instant coffee grounds, ½ cup soy, ⅓ cup honey, and 1 tsp cider vinegar for 10 minutes. Stir in ½ cup chopped scallions.

Smoky Hot Mix 2 Tbsp black pepper, 2 Tbsp smoked paprika, 1 Tbsp brown sugar, 1 Tbsp ground cayenne, and 1 Tbsp garlic powder.

No naps: Stock suds of 4% to 5% ABV, says Matty O’Reilly, owner of Republic in Minneapolis.

26 MensHealth.com / January•February 2018

Spray-paint empty beer bottles with gold for a few ironic trophies.

Spicy-Sweet Soy Simmer 1½ cups soy sauce,

DRINK SMARTER

Dupont Avril “This beer has all the flavors you’d look for in a bold Belgian saison—spicy and fruity—only with lower alcohol,” O’Reilly says.

THE MOST VALUABLE GUEST AWARDS

Founders All Day IPA “When people see low alcohol, they think less flavor,” says O’Reilly. “You’d have no clue that this session IPA with a clean finish is a 4.7.”

Deschutes Black Butte Porter “Robust, complex, and chocolaty,” he says. It’s dark and delicious, and you’ll drink it slow.

JOHNNY MANZIEL AWARD Most belligerent fan

VINCE WILFORK AWARD Highest estimated calorie potluck dish

JOE BUCK AWARD Worst football analysis PHOTOGRAPH BY AARON RICHTER

Custom-made Jersey, Levi’s shorts c/o Lulus.com, Converse shoes (Pataky); SAM KAPLAN, food styling: Jamie Kimm, prop styling: Olga Grigorenko/Honey Artists (wings); BROWN BIRD DESIGN (illustrations), Bob Levey/Getty Images (Bell), Marc Bryan-Brown/WireImage/Getty Images (Madden), AP/REX/Shutterstock (Cutler), Ken Murray/Icon Sportswire/Corbis/Getty Images (Manziel), Cal Sport Media/Alamy (Wilfork), Jordan Strauss/Invision/AP/REX/Shutterstock (Buck)

PLAN A HALFTIME COMBINE (JUST YOUTUBE THE COMMERCIALS)


FIELD GUIDE

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Bored of your workout? Bill Murray can help you with that.

HIT REPEAT

The film Groundhog Day turns 25. Build biceps the size of Punxsutawney Phil with this workout. Then do it again tomorrow. BY EBENEZER SAMUEL

Kneeling Kettlebell Biceps Curl Kneel with your torso and thighs in a straight line and grasp a kettlebell handle, arms straight. Tighten your core and curl the kettlebell upward. Lower it. That’s 1 rep; do 20 of them.

2

Bill Deeley, Groundhog Club president, tells how. V I E W I NG PA RT Y

Whenever “I Got You Babe” starts playing, do a 15second kettlebell squat hold.

1. Start Early Groundhog Day is February 2. Deeley’s team ramped up planning in October. Want to re-create last year’s summer fishing trip? Do recon now. 2. Fine-Tune the Fun Book the same cabin, but troubleshoot too. “The key to tradition is repetition, but you want to do it a little better each time,” Deeley says.

Kneeling Kettlebell Curl Hold

3. Pull Out the Props For continuity, Deeley carries a cane used by past presidents. Plan an initiation for new members. Or do T-shirts.

Do the biceps curl above, but this time stop curling upward when your forearms and upper arms form a 90-degree angle. Hold for 20 seconds. That’s 1 rep; do 20. Don’t quit. You gotta earn your three cheeseburgers, two large fries, two chocolate shakes, and large Coke.

GAME YOUR BRAIN

Follow the biceps curl directions (again!), but this time after you tighten your core and curl the kettlebell to just under your chin, press it up over your head until your arms are straight. Reverse the move. That’s 1 rep; do 20. Great job! Now that you’ve completed 1 round, you can do it all over again.

Dartmouth scientists suggest that “spaced repetition” may be the best way to learn. People who took breaks while learning showed better improvement in problemsolving ability and long-term memory than people who crammed nonstop, according to a 2016 study in the ever-scintillating journal Instructional Strategies. Spacing prompts you to retrieve facts beyond recent recollections, which enhances memory. Got a test in a week? Study every other day. @F ON Z T H E T R A I N E R

ILLUSTRATIONS BY BRANDON LOVING

AARON RICHTER (Pataky); Vince tank, Baldwin jeans, Jimmy Choo shoes (throughout)

Kneeling Kettlebell Curl to Press

T H IS MON T H’S A R M-BU I L DI NG A NCHOR M A N M a r f r e d S u a z o, C . S .C . S ., S up er i ior F it ne s s I nc ., N YC

FEB

BUILD A TRADITION

NEEDS: A 15- TO 20-POUND KETTLEBELL MOVES: DO THEM BACKTO-BACK-TO-BACK. REST 30 SECONDS. DO 6 TIMES.

28 MensHealth.com / January•February 2018

2


“My team has what it takes, cancer” Brian Ross | Cancer Survivor With MD Anderson’s expert team, Brian Ross defeated cancer. The exact outcome we work for diligently, every day, for every patient. Let us fight for you. To make an appointment today, call 1-855-894-0145 or visit MakingCancerHistory.com.

Ranked number one in the nation for cancer care by U.S. News & World Report.


FIELD GUIDE

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FIND GOLD IN THE ROUGH Mike Tirico, NBC’s prime-time Olympics host, shares his sleeper story lines.

FEB

Pataky’s go-to on the slopes: “Chocolate. It never melts.”

9

Women’s Speedskating “The strength, speed, and pressure make it can’t-miss. American Heather Bergsma has a chance for golds.”

THE SQUAD

PACK LIKE A POWDER HOUND The Winter Olympics start today. Feeling an urge to hit the hill? Our experts recommend the gear they can’t carve without. BY TYLER DASWICK

RANDY ELLES

Brand director, First Stop Board Barn, Killington, VT

OUR PICK Spy Optic Legacy Snow Goggles Snow-blind no more: Interchangeable lenses let you tailor your view to the conditions without looking like a Jerry. The specs themselves are antifog and scratch-resistant, and silicone makes the strap slip-proof. $230, spyoptic.com

SAM ROSS

Food & beverage guy, Mammoth Mountain Ski Area, Mammoth Lakes, CA

Skigee Goggle Wiper

Pocket Burrito

Elles has this soft squeegee on a retractable lanyard so he can share it with others. “It’s like carrying a lighter to a bar.” $3, tognar.com

A make-ahead burrito: tasty and portable! Wrap it in foil and keep it in a front pocket so it won’t squish, advises Ross. Price varies

JAKE GAVENTA

Ski guide, Colorado Mountain School, Estes Park, CO

CHRIS HALSEY

Ski patrol director, Aspen Skiing Company, Aspen, CO

Original Buff

HotHands Hand Warmers

Pull this fabric over your face or use it to shield the back of your neck from the sun. It tucks neatly into your helmet. $16, buffwear.com

Keep ‘em dry by stashing them in your mitten zipper pouches. Halsey tucks them into his boot toes. $20 for 40, amazon.com

30 MensHealth.com / January•February 2018

Women’s Ice Hockey “This year’s Team USA could be the best ever. Throw in a fierce rivalry with Canada [winner of gold in Sochi] for a potentially thrilling game.”

PHOTOGRAPH BY TED CAVANAUGH

Prop styling: Michelle Longo/Halley Resources, AARON RICHTER (Pataky), Grayers flannel, Free People bodysuit, BROWN BIRD DESIGN (packing illustrations), ELIAS STEIN (sports icons), AP/REX/Shutterstock (hockey player)

Biathlon “This is the only winter sport with no U.S. medal. American Lowell Bailey, the 2017 world champion, has his best chance in the 20K individual.”


OH, LIKE RIGHT NOW?

©

© ©

WE’RE MAKING CARAMEL FUN ®/™ trademarks © Mars, Incorporated 2018


FIELD GUIDE

JAN

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THE INSIDER

GET A JOB

Searches on Monster peak the first hump day of the New Year. Let a great gig come to you with this intelligence from anonymous headhunters. AS TOLD TO DAN ROE

SOME OF US WASTE YOUR TIME

WE WORK (REALLY, REALLY) FAST The average headhunter spends 6.25 seconds looking at a résumé. We want to see keywords. For example, a textile plant manager based in Italy needs “15 years of experience,” “managed 500 employees,” and “fluent in Italian.”

TALK TO US EVEN IF YOU LIKE YOUR JOB Don’t worry—everything’s confidential. If we’ve gone to the trouble to find and contact you, we probably have an offer worth hearing out. One mistake: Don’t ask how we found you. We won’t say, and it shows inexperience.

RADIO SILENCE IS A HUGE MISTAKE Communicate with us at least four times after the initial contact: a thank-you email, a phone call, a link to a relevant article, a query about seeing us at a conference. Don’t bug us every day, but do check in on a weekly or biweekly basis. 32 MensHealth.com / January•February 2018

4

5

6

JA N

7

7

8

9

10

3 EASY STEPS TO A SMART “THANK YOU” You got a job! Nice. Ruth Sherman, speaking coach to award-hoisting celebrities at the Golden Globes (airing tonight), has tips on showing gratitude in public. BREAK OUT THE PEN List the people you want to thank. If you go from memory, you’ll probably forget somebody. That can get ugly. TELL YOUR STORY People always resort to boilerplate stuff: “I’m so honored.” Have a 15-second anecdote cued up. Make it something special or funny about your experience. STATE THE OBVIOUS Write the words “thank you.” If you don’t say this precise phrase, you miss the point.

SPEECH FLOPS FROM AWARDS HISTORY

DRAKE, Billboard Music Awards

BAD Drizzy laughed at an audience member, hit on Vanessa Hudgens, and had pit stains. LESSON “Practice reduces anxiety,” Sherman says. REALLY BAD Meaning to intro Dick Pope, she said “Dick Poop.”

CHERYL BOONE ISAACS, Oscars

LESSON If you blow it, don’t dwell on it. Isaacs just laughed it off and pushed onward. HOLY EFF! He slurred and swayed and rambled, with stuff like “I have been very, very eh...”

JOHNNY DEPP, HollyLESSON Don’t wood Film speak when you Awards might be wasted.

PHOTOGRAPH BY AARON RICHTER

Bluebella bra, Lulu’s dress, Jimmy Choo shoes, ZUMA Press Inc./Alamy (Drake), MediaPunch Inc./Alamy (Isaacs), Cronos/Alamy (Depp), BROWN BIRD DESIGN (illustration)

Distrust recruiters who blast you with vague LinkedIn messages. They often throw hundreds of people at an opening. Ask for the names of hiring managers and hired candidates they’ve worked with. Good ones won’t hesitate.

Look good on paper: Avoid résumé clichés and be specific.

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JANUARY/FEBRUARY When you use those dark, slow days to rev up for a great 2018. By Mike Zimmerman

FIFTY SHADES FREED

YOUR WISH FOR 2018?

NEW YEAR, NEW. . . Job

Car

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Body

Look

Home

23%

1%

9%

38%

7%

5%

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HOW LOSING LEADS TO WINNING THE ADVICE In any project, imagine you’re behind a little. THE STAT NBA teams down one at halftime win 58 percent of the time. THE THEORY Being slightly behind leads to more effort in the second half. THE SOURCE When: The Scientific Secrets of Perfect Timing, out January 9.

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48 HRS Still the greatest buddy movie of all time. Pain, laughs, a vintage Caddy, and vintage Eddie Murphy.

CAPE FEAR Still the greatest “hit De Niro in the head with a rock again, thank you” movie of all time.

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Get a Leg Up. If you want to fire up your glutes, do single-leg deadlifts with a 3-2-0 tempo.

STRENGTH Adopt the pace of nature. Her secret is patience. —Ralph Waldo Emerson

GEEK TWEAKS

Go Slower for Faster Muscle Gains PHOTOGRAPHS BY JEAN YVES LEMOIGNE

Small changes to your workouts can lead to big results. Welcome to tempo training. BY MICHAEL EASTER

What is a rep? Exercise science is finding new answers for this basic question. For many lifts, guys tend to do standard reps: one second up, one down, racing through sets. But by making certain phases agonizingly slow, you may force your muscles to work harder. The next time you bench or squat, raise the bar explosively and take four seconds to lower it. Now that’s a rep. MensHealth.com / January•February 2018 37


STRENGTH

Tempo training, or the strategic slowing of certain phases of an exercise, may force you to concentrate on the muscle being worked. A study in the European Journal of Applied Physiology found that focusing on a specific muscle group in use when doing resistance training may increase those muscles’ activity. The white coats can’t say tempo training builds more muscle than fast lifting, but it does have benefits, says trainer Pat Davidson, Ph.D. It’s how he turned the Springfield College Ironsports team into a national power. Tempo training may help you feel each movement through its full range of motion. It also lets you put muscles under more tension without heavier weights. Use it strategically when looking to set new maxes on certain lifts. (Think of using it for four to six weeks, then going back to normal reps and moving heavier loads, says Davidson.) Here’s how to do it.

YOUR TEMPO DECODER If your program says... FRONT SQUAT: 3×5; 3-2-0

320 The first digit indicates the duration of the lift’s lowering phase in seconds. In this case, you take 3 seconds to reach the bottom of the squat.

The middle number tells you how long you should hold the bottom portion of the lift. Here, you’d sit in your front squat for 2 seconds.

The final number indicates how long the final lifting phase should take. A zero (or x) means you should quickly power back to the start.

38 MensHealth.com / January•February 2018

NOT SO FAST! TEMPO

Four ways to pace your reps.

BENEFIT

DO IT

6-1-0

Don’t let gravity do the work, says Mike T. Nelson, Ph.D., C.S.C.S., owner of Extreme Human Performance. Slowing the lowering phase sharpens form, which can improve strength.

Use heavy weights and do sets of 6 to 8 reps.

1-6-0

Pausing for 6 seconds removes your muscles’ stretch reflex. This forces you to use pure strength rather than momentum to power out of the bottom of a lift, Nelson says.

Use heavy weights and do sets of 1 to 5 reps.

2-0-2

By using a light weight and maintaining tension throughout the lift, you can stimulate your often-overlooked slow-twitch muscle fibers to become stronger, says Davidson.

Do reps in sets that last 60 to 90 sweaty seconds.

3-2-0

This tempo is an instant form improver, says Ian Creighton, general manager of Brick New York. The slower starting speed forces you to be in a position to stay controlled.

Do 3 to 4 sets of 5 to 7 reps. Great for intervals.

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You do 3 sets of 5 reps (3×5) of front squats, performing each rep at the following tempo:


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STRENGTH

PACE JAM

1

Seated Cable Row WHY If your goal is to sculpt a

Use these moves in your own tempo workouts or try them in our nine-week plan.

2

3

Dumbbell Floor Press

Barbell Front Squat

WHY The floor press builds

WHY When it’s slowed down,

4

Dumbbell Skullcrusher

V-shaped back, the seated cable rows can help. Used in a tempo workout, it will help safeguard your shoulders from injury.

upper-body strength while also keeping your shoulders safe— an important consideration when lowering heavy weight slowly.

the front squat rocks your lower body and core. And it’s safe: You can drop the bar if the long reps become too much.

WHY The dumbbell skullcrusher strengthens your triceps, the largest muscle in your arm. This will improve your pushing power on all the exercises you do.

ALSO TRY Chest-Supported Row

ALSO TRY Barbell Bench Press

ALSO TRY Goblet Squat

ALSO TRY Cable Pressdown

OFF-TEMPO

NINE WEEKS TO SUPER STRENGTH

SOME MOVES AREN’T MEANT TO BE SLOW

Tempo training may be a brilliant tool to enhance your training, but it isn’t meant to be used with all exercises, Nelson says. Avoid using it in these situations.

1. Highly technical lifts

TEMPO WEEKS 1 TO 3

6-1-0

1-6-0

WEEKS 7 TO 9

1-1-0

In this phase, you’ll fortify the weakest sections of your lifts. You’re spending extra time on the negative portion of each rep before powering out from the bottom. In these weeks you’ll build more control and the ability to power out of lifts. On each rep, you’re holding at the bottom for 6 seconds, eliminating all momentum.

2. Exercises that’ve hurt you in the past Spending more time in dangerous positions may raise your likelihood of injury.

3. Explosive moves By now you’ll have more plates on the bar and should do controlled but explosive reps, spurring muscle growth. The tempo work should now yield benefits.

40 MensHealth.com / January•February 2018

Olympic lifts, jumps, and throws are designed for speed, not tempo.

ELIAS STEIN (speedometer icon)

WEEKS 4 TO 6

BENEFIT

If an exercise has you start by lifting weight off the floor (as in a heavy deadlift), slowing down a phase could lead to injury.


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EXPERT PANEL

DAVID REAVY,

JOHN RUSIN,

THE GOAL

P.T., O.C.S.;

D.P.T.;

CHAD WATERBURY, D.P.T., M.S.;

1. Foam-roll your glutes and hamstrings, 30 to 45 seconds a side. Spend 15 to 20 seconds on sore areas.

DAILY FIX

2. Do a forearm plank; shift to a left-side plank, then a right-side plank. Hold each for 30 seconds. Do 2 reps.

You don’t, or you feel pain while bending.

Fail

You touch the floor with your fingertips.

From an all-fours position, place your left hand behind your head. Keeping your right arm straight,

DAILY FIX bring your left elbow toward your right elbow. Reverse the move. Do 2 to 3 sets of 15 reps per side.

You can’t do 10 reps or can’t maintain form.

Fail

You perform 10 consecutive flawless reps.

Pass

10 Perfect Pushups

Toe Touch

Video-record yourself from the side doing pushups. Your head, upper back, glutes, and heels should form a straight line. Keep your elbows close to your sides, and lower your chest until it nearly touches the floor.

1

1

Pass

TEST

TEST

Stand with your feet together, knees locked. Hinge forward and reach for the floor. Your goal is to touch the floor with your fingertips or, at the very least, be just 2 inches short of that goal.

WHAT TO TEST: SHOULDER AND CORE STRENGTH AND STABILITY

WHAT TO TEST: HIP MOBILITY AND LOWER-BACK STABILITY

DAVID JACK

Set up as you would for the TRX row but keep your knees at 90 degrees, hips bent so your butt’s near the floor.

DAILY FIX

Pass

Your back rounds or your butt sags.

Fail

You do 10, and keep head-to-toe alignment.

Using your glutes, drive your hips up; then do a row. Return to the starting position; do 2 sets of 12.

Stand under a TRX, grasping its handles, feet positioned so your body forms a 45-degree angle with the floor. Bend your arms and pull your chest up until your elbows are slightly behind your torso.

Body-Weight TRX Row

1

TEST

WHAT TO TEST: SHOULDER STABILITY AND PULLING STRENGTH

RUN AN OBSTACLE COURSE RACE

THE GOAL

YOU HAVE BIG PLANS FOR 2018, BUT WITHOUT A GOOD WORKOUT STRATEGY, YOU’RE HEADED FOR FAILURE. WHETHER YOU’RE CHASING A MAX DEADLIFT, PERSONAL RECORD, OR OBSTACLE RACE FINISH, APPROACH IT SAFELY WITH THIS SCHEDULE. / BY ANDREW HEFFERNAN, C.S.C.S.

Crush Your Goals, Not Your Body

DEADLIFT OR SQUAT BIG NUMBERS P.R. ON THE BENCH PRESS

THE GOAL

STRENGTH


GAME ON

degrees. Lift your top knee toward the ceiling; then lower it back down. Do 2 sets of 15 reps per side.

HIT THE BIG WEIGHTS—CAREFULLY. On your heaviest sets, note your spinal position. Lowerback buckling means you’re lifting too much.

Lie on your side, head resting on your arm or hand, legs stacked, hips bent at 45 degrees, knees at 90

DAILY FIX

Fail

Your knees wind up buckling inward.

GAME ON

Fail You can’t keep your back straight or do 10.

Pass

2. Spend another week doing 15 reps with your arms on the ball and your feet on a 6-inch-high box.

You can’t keep your back straight or do 10.

Fail

You complete 10 controlled reps.

BENCH PRESS TIME! Remember: It’s an upsidedown pushup. Work to pull your shoulder blades down and back as you bench press.

1. Lessen the load. Place your arms on the Bosu but keep your feet on the floor and do 15 perfect reps.

DAILY FIX

Pass You do 10 consecutive controlled reps.

2. Do pushups off two equal-size hex dumbbells positioned so your thumbs face outward as above.

Set a Bosu balance trainer on the floor, round side down. Put your hands on its flat side and feet on a box or bench. Bend your arms, lower your chest so it almost touches the Bosu, and press back up.

Feet-Elevated Bosu Pushup

Pass

You complete all reps with good form.

Resistance Band Squat

Place a medium-strength resistance band just above your knees and do 2 to 3 sets of 12 to 15 squats or deadlifts with 30 percent of your normal working weight. Your goal: Keep your knees from collapsing inward.

3

3

1. Work up to it. Complete a total of 10 reps over 3 sets. Take short breaks whenever needed.

TEST

against the meaty area along the side of your torso for 30 to 60 seconds. Repeat on the left side.

DAILY FIX

TEST

Lie on your right side with a lacrosse ball beneath your right armpit, arm overhead. Roll the ball

DAILY FIX

Fail

You feel like texting us, “Are you kidding?”

Assume a pushup position on your fists, thumbs facing outward (as if you’re about to do a biceps curl), challenging your shoulder stability. Follow the same pushup instructions as in Test 1.

10 Curl Bar Pushups

Pass

Overhead Squat

You can do the squat with arms overhead.

2

2

Stand with your feet shoulder-width apart, holding a broomstick overhead, arms locked. With your heels flat, gaze forward and squat until the tops of your thighs are parallel to the floor. Return to standing.

TEST

TEST

GAME ON

Fail You can’t maintain balance on one leg.

Pass

2. Assume the Test 1 position, core tight. Lift one leg; hold for 2 seconds. Do 2 sets of 10 per leg.

You can’t do all your reps without falling.

Fail

You comfortably do 10 strict reps (5 per leg).

ILLUSTRATIONS BY T.M. DET WILER

SPARTAN UP. Two months before race day, prep for monkey bars and rope climbs, aiming for 5-second single-arm bar hangs 3 days a week.

1. Do sets of 5 to 10 reps with your feet on the floor. Work up to the feetelevated version.

DAILY FIX

Pass You do 12 controlled reps with each arm.

right leg. Straighten your left behind you. Hold; then stand back up. Do 2 to 3 sets of 12 reps per side.

Do the TRX bodyweight row from Test 1, but this time with your left heel on a box or bench and your right heel 6 inches above it. Alternate feet on each rep. Work to maintain head-to-toe alignment.

Single-Leg Body-Weight Row

3

TEST

Stand with arms overhead. Holding this position, fold at the hips and shift your weight onto your

DAILY FIX

Hold a medium-weight dumbbell in your left hand. Balance on your right foot and fold forward at the hips. From here, pull the dumbbell to your ribs. Return to a standing position. That’s 1 rep; do 12 per side.

Single-Leg Deadlift to Row

2

TEST

MICHAEL BRANDON MYERS (body muscle illustrations), PETER KOMIEROWSKI (badge illustration)


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STRENGTH

One Man’s Trash, Your Home Gym CRAIGSLIST IS THE SMARTEST, LEAST EXPENSIVE WAY TO TURN YOUR GARAGE INTO A TRAINING PARADISE. BUT IT HELPS TO KNOW YOUR WAY AROUND. HERE’S YOUR GUIDE. / BY EBENEZER SAMUEL, WITH REPORTING BY ANTHONY M C CARRON

Where do people go to peddle their squat racks-turned-laundry racks, their dust-collecting rowers, and their practically new treadmills? Craigslist, of course. The venerable barebones buy-sell site is the ultimate underground marketplace for fitness equipment. And if you’re looking to build your own home gym, it’s the place to go, says Ryan Finlay, blogger at recraigslist.com. “There’s a ton of money to be saved buying fitness gear here,” he says. Just learn the universe first. Here are some tips and tricks. ILLUSTRATION BY TAVIS COBURN

YOUR RULES OF CRAIGSLIST ENGAGEMENT

WHEN IT’S POSSIBLE AND SAFE, GO TO THE SELLER’S HOME. You’ll probably learn a lot about how well the item you’re buying was cared for.

PASS ON PARKING LOTS. If a seller wants to meet in a parking lot, forget it. Why? It means you can’t really test the workout equipment.

PACK YOUR BIDS INTO DIFFERENT JEANS POCKETS. You can claim to have “only,” say, $100, pull it out of your pocket, and look convincing.

MensHealth.com / January•February 2018 47


STRENGTH

SQUAT RACK

BUMPER PLATES

CARDIO ROW MACHINE

MSRP: $695 FOR ROGUE R-3 POWER RACK

MSRP: >$1/LB FOR MOST ROGUE PLATES

MSRP: $900 FOR CONCEPT2 MODEL D

AIM FOR

$0.50 / LB AIM FOR

$250 Hoping to embrace squats? You’ll want a rack, a large structure to hold your barbell. Don’t be stingy, because it’s for your own safety. Aim for commercial grade. Cheaper racks can support up to 400 pounds but may teeter when you lift the weights off them. That can wreck a heavy lifter’s confidence. SPOT CHECK Focus mostly on quality of steel and build quality of the rack. Thicker steel is better, says Cooper Mitchell of Garage Gym Reviews. Compare the thickness of the steel to cardboard; if it’s cereal box or shoebox thin, move on. At least push for a discount if you notice rust at welding points.

Les and Seth Gold of TV’s Hardcore Pawn share their tips of the trade.

You’ll want a barbell and a few sets of 45-pound plates, but know that not all plates are the same. Don’t buy metal weights—they can damage the floor when dropped—or sand weights, which break. Look for bumper plates, coated in bouncy rubber. Many brands make solid ones; Rogue Fitness is a good bet.

If the rack won’t stay flat on the ground. You don’t need a seesaw. STEAL ANY STURDY RACK If it’s available for $100 to $200, grab it quickly. HOLY GRAIL ROGUE R-3 POWER RACK At around $600, it could last forever.

The plan is simple: Prod the metal inner ring of each plate with your finger. When cheap bumper plates are made, the ring is positioned after the rubber forms; this eventually can fall off, leaving the rubber to crack. If the rubber is cracking around the ring, ask for a discount or find other options.

Rowing burns more calories per minute than many other forms of cardio. Companies like Life Fitness and Xebex make rowers worth considering if you see them cheap, but chase a Concept2; they’re durable. Don’t shy away from old models; all use the same fan-powered resistance and parts are easy to find. SPOT CHECK

AVOID If the inner ring rotates freely. That plate has taken a beating. STEAL ELEIKO AND KRAIBURG Both are old-school brands you can trust. HOLY GRAIL ROGUE FITNESS Pay up to $1 per pound; they can be resold later.

If the console is malfunctioning, use that flaw as leverage. (Could be just dead batteries!) If it powers up but won’t track your workout, a headphone-jacksize wire may just need reconnecting. Also, check the mileage in the console settings, but purely to negotiate; it won’t affect the unit’s durability.

AVOID If the console is actually broken. It costs $180 to replace. STEAL CONCEPT2 MODEL C Off the market since 2004, but parts are cheap. HOLY GRAIL LIFE FITNESS ROW HX TRAINER Smooth resistance, but an MSRP of $1,699.

Install CRAIGSHUNTER on your web browser; it regularly searches Craigslist for your keywords...

MAKE THE PRICE RIGHT Aim for a fair discount. Everyone checks the Internet, so you won’t get a “ridiculous” deal, Seth says. You just want a good one. Compliment, then criticize. Disarm first, then mention the flaw. “You’re probably not the first to point it out,” says Les.

48 MensHealth.com / January•February 2018

ITEM

MSRP

AIM FOR

Commercial-grade bench

$200

$75+

Olympic barbell

$70+

$25+

20-pound dumbbells

$1/lb

50¢/lb

Kettlebells

$1+/lb

25–50¢/lb

ILLUSTRATIONS BY GIANMARCO MAGNANI

ELIAS STEIN (icons and spot illustrations)

WANT AN EVEN BETTER DEAL?

$700

SPOT CHECK

AVOID

ON THE BARGAIN HUNT

AIM FOR


TREADMILL

FAN BIKE

MSRP: $2,200+ FOR A PRECOR

MSRP: $999 FOR SCHWINN AIRDYNE AD PRO

BULLETIN STRENGTH AIM FOR

$750 AIM FOR

$350 Treadmills remain in demand, says Craigslist reseller Nick Verducci, so bargains are hard to find. Most retailers sell new treadmills for half their MSRP online, says Rajan Chopra of TreadmillReviews.net. Those come with warranties too, something you rarely find on Craigslist. SPOT CHECK First, make sure the electronic console powers on; if it doesn’t, the fix could cost hundreds or even thousands. As for the heart-rate monitor, it’s seen as a major feature, but (shh!) you don’t care if it’s broken. It’s rarely accurate anyway, and your smartwatch can do the same job. Use that defect as a bargaining chip.

AVOID If the belt is fraying. That machine has seen plenty of miles. STEAL ANY PRECOR It’s a reliable brand you can sometimes find for $500. HOLY GRAIL TRUEFORM MANUAL TREADMILL If you spot it for $3K, jump on that deal.

CrossFit popularized the Assault AirBike brand of fan bike, which forces your arms and legs to both push and pull against resistance. Your target is different. Focus on the Schwinn Airdyne, which uses a belt-drive system for a smoother ride and greater durability than the chain-driven AirBike. SPOT CHECK Your Allen wrench is your friend. Tighten all the bolts. If they don’t tighten, a missing or rusted piece internally could be to blame, says Ben Sweeney of Brick Fitness NYC. In that case, ask for a lower price tag. Assault bikes are easy to fix, but be cautious of older Airdyne models: Parts are hard to purchase.

AVOID If the fans are not working or the electronic console is off. STEAL ASSAULT AIRBIKE If you see one for less than $250, go ahead and grab it.

SCHWINN AIRDYNE AD PRO It’s a model from 2015, but built to last.

Facebook Marketplace

This marketplace is less anonymous than Craigslist’s, and Facebook is working hard to make it grow.

Explore these sites too.

OfferUp A startup that has been gaining steam lately, OfferUp makes buyer-seller communication easy. But it’s a mobile-only app. Nextdoor

120

Seconds spent walking per hour that can reduce your blood sugar. Every 60 minutes, take a 2-minute moderate-intensity walk. Medicine & Science in Sports & Exercise

HOLY GRAIL

Search beyond cities; some of Craigslist’s best deals are far from metro areas.

LIST FIGHT

HAVE A BALL Thinking about joining your local hoops rec league? Consider this: It can keep you fit into old age. University College London researchers who tracked nearly 3,500 British men over 20 years found that those who were active in midlife were nearly three times as likely to still be active at study’s end, and men who’d played sports were even more active than that.

The network that connects you to neighbors has a convenient marketplace. Your seller may live right around the corner.

CHANGE IT UP Want to get stronger? Don’t always go hard. You’ll manage fatigue and perform better if you vary your training intensity and volume and incorporate recovery periods, say researchers at the University of Alabama. Assuming you’ve been lifting for at least a year, focus on one goal for four to six weeks; next increase your training volume 5 to 10 percent for three to five weeks. Then, to give your muscles some TLC, cut your volume by at least 30 percent for a week.

MensHealth.com / January•February 2018 49


1A

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Your New Body Has Arrived Michael Piercy, C.S.C.S., creator of The Men’s Health 30-Minute Shred, has spent the past 20 years training time-strapped clients. In the process he learned how to whittle a workout down to its essentials. Here’s proof: This half-hour program will whip you into shape in record time.

Directions Warm up with a 6-minute mix of jumping jacks, inchworms, and high knees. Then do exercises 1A, 1B, and 1C as a 10-minute circuit, completing as many rounds as possible (AMRAP). Rest 1 minute; then do 2A, 2B, and 2C as an 8-minute AMRAP circuit. For the last 6

50 MensHealth.com / January•February 2018

minutes, do 5 to 8 burpees (with a twist: In a pushup position, pull your right foot outside your right hand, then back, then repeat on the other side) each minute. Do this workout twice a week. MPG TIGHTS, RHONE JACKET, TASC SHIRT, REEBOK SHOES

SEEING SHRED Like this one? The Men’s Health 30-Minute Shred features 20 more cuttingedge fat-loss workouts. Order yours: MensHealth. com/30minshred @michaelpiercy

PHOTOGRAPHS BY BEN GOLDSTEIN


STRENGTH

2A

2B

Grooming: Abraham Sprinkle/GO24/7 products/Kate Ryan Inc., location: Wagner College, Staten Island, New York

2C

1A. Traveling Dumbbell Swing

1B. Pushup to Shoulder Tap

1C. Plank to Side Plank

2A. 180-Degree Squat Jump

2B. Alternating Renegade Row

2C. Side Plank w/ Dumbbell Reach

Hold a dumbbell by its head at your hips. Swing it down through your legs. Now drive your hips forward and swing the weight up. Step both feet to the left and assume a shoulderwidth stance; repeat the swing. Step to the right and repeat. That’s 1 rep; do 15.

Do a pushup. Pause as you straighten your arms. Maintaining a high plank, slowly lift your left hand off the ground and tap your right shoulder. Return your left hand to the ground. Do another pushup, and then tap your left shoulder with your right hand. That’s 1 rep; do 12.

Start in a plank position, forearms on the ground. Lift your right hand and reach for the sky, rotating your torso into a rightside plank. Hold for 1 second in the side plank; then return to the forearm plank position and repeat the move on your left side. That’s 1 rep; do 5.

Stand with your feet shoulder-width apart, knees slightly bent. Hinge your hips back and bend your knees. In one motion, jump and rotate your body 180 degrees to the right, landing with knees slightly bent. Repeat, rotating 180 degrees to the left. That’s 1 rep; do 15.

Start in a high plank position, your feet shoulder-width apart and hands gripping 15-pound dumbbells. Pull the left dumbbell up to your upper abs (elbow behind your rib cage). Return to the starting position. Repeat the sequence with the right dumbbell. That’s 1 rep; do 6.

Start in a right-side plank, your left hand holding a 5-pound dumbbell, reaching for the sky, feet either stacked or split. Rotate the plank downward, moving the weight under your torso; don’t let it hit the ground. Return to the starting position. That’s 1 rep; do 5 reps per side.


What is TRUVADA for PrEP?

Who should not take TRUVADA for PrEP?

TRUVADA for PrEP (pre-exposure prophylaxis) is a prescription medicine that is used together with safer sex practices to help reduce the risk of getting HIV-1 through sex. This use is only for HIV-negative adults who are at high risk of getting HIV-1. To help determine your risk of getting HIV-1, talk openly with your healthcare provider about your sexual health. Ask your healthcare provider if you have questions about how to prevent getting HIV. Always practice safer sex and use condoms to lower the chance of sexual contact with body fluids. Never reuse or share needles or other items that have body fluids on them.

Do not take TRUVADA for PrEP if you:  Already have HIV-1 infection or if you do not know your HIV-1 status. If you are HIV-1 positive, you need to take other medicines with TRUVADA to treat HIV-1. TRUVADA by itself is not a complete treatment for HIV-1. If you have HIV-1 and take only TRUVADA, your HIV-1 may become harder to treat over time.  Also take certain medicines to treat hepatitis B infection.

IMPORTANT SAFETY INFORMATION What is the most important information I should know about TRUVADA for PrEP? Before taking TRUVADA for PrEP:  You must be HIV-negative before you start taking TRUVADA for PrEP. You must get tested to make sure that you do not already have HIV-1. Do not take TRUVADA to reduce the risk of getting HIV-1 unless you are confirmed to be HIV-negative.  Many HIV-1 tests can miss HIV-1 infection in a person who has recently become infected. If you have flu-like symptoms, you could have recently become infected with HIV-1. Tell your healthcare provider if you had a flu-like illness within the last month before starting or at any time while taking TRUVADA for PrEP. Symptoms of new HIV-1 infection include tiredness, fever, joint or muscle aches, headache, sore throat, vomiting, diarrhea, rash, night sweats, and/or enlarged lymph nodes in the neck or groin. While taking TRUVADA for PrEP:  You must continue to use safer sex practices. Just taking TRUVADA for PrEP may not keep you from getting HIV-1.  You must stay HIV-negative to keep taking TRUVADA for PrEP:  Get tested for HIV-1 at least every 3 months.  If you think you were exposed to HIV-1, tell your healthcare provider right away.  To further help reduce your risk of getting HIV-1:  Know your HIV status and the HIV status of your partners.  Get tested for other sexually transmitted infections. Other infections make it easier for HIV to infect you.  Get information and support to help reduce risky sexual behavior, such as having fewer sex partners.  Do not miss any doses of TRUVADA. Missing doses may increase your risk of getting HIV-1 infection.  If you do become HIV-1 positive, you need more medicine than TRUVADA alone to treat HIV-1. TRUVADA by itself is not a complete treatment for HIV-1. If you have HIV-1 and take only TRUVADA, your HIV-1 may become harder to treat over time. TRUVADA can cause serious side effects:  Worsening of hepatitis B (HBV) infection. TRUVADA is not approved to treat HBV. If you have HBV and stop taking TRUVADA, your HBV may suddenly get worse. Do not stop taking TRUVADA without first talking to your healthcare provider, as they will need to monitor your health.

What are the other possible side effects of TRUVADA for PrEP? Serious side effects of TRUVADA may also include:  Kidney problems, including kidney failure. Your healthcare provider may do blood tests to check your kidneys before and during treatment with TRUVADA. If you develop kidney problems, your healthcare provider may tell you to stop taking TRUVADA.  Too much lactic acid in your blood (lactic acidosis), which is a serious but rare medical emergency that can lead to death. Tell your healthcare provider right away if you get these symptoms: weakness or being more tired than usual, unusual muscle pain, being short of breath or fast breathing, stomach pain with nausea and vomiting, cold or blue hands and feet, feel dizzy or lightheaded, or a fast or abnormal heartbeat.  Severe liver problems, which in rare cases can lead to death. Tell your healthcare provider right away if you get these symptoms: skin or the white part of your eyes turns yellow, dark “tea-colored” urine, light-colored stools, loss of appetite for several days or longer, nausea, or stomach-area pain.  Bone problems, including bone pain, softening, or thinning, which may lead to fractures. Your healthcare provider may do tests to check your bones. Common side effects in people taking TRUVADA for PrEP are stomach-area (abdomen) pain, headache, and decreased weight. Tell your healthcare provider if you have any side effects that bother you or do not go away.

What should I tell my healthcare provider before taking TRUVADA for PrEP?  All your health problems. Be sure to tell your healthcare provider if you have or have had any kidney, bone, or liver problems, including hepatitis.  If you are pregnant or plan to become pregnant. It is not known if TRUVADA can harm your unborn baby. If you become pregnant while taking TRUVADA for PrEP, talk to your healthcare provider to decide if you should keep taking TRUVADA.  If you are breastfeeding (nursing) or plan to breastfeed. Do not breastfeed. If you become HIV-positive, HIV can be passed to the baby in breast milk.  All the medicines you take, including prescription and over-thecounter medicines, vitamins, and herbal supplements. TRUVADA may interact with other medicines. Keep a list of all your medicines and show it to your healthcare provider and pharmacist when you get a new medicine.  If you take certain other medicines with TRUVADA, your healthcare provider may need to check you more often or change your dose. These medicines include certain medicines to treat hepatitis C (HCV) infection. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.FDA.gov/medwatch, or call 1-800-FDA-1088.

Please see Important Facts about TRUVADA for PrEP including important warnings on the following page.


I'm open-minded, not uninformed. I know who I am. And I make choices that ďŹ t my life. TRUVADA for PrEP™ is a once-daily prescription medicine that can help reduce the risk of getting HIV-1 when taken every day and used together with safer sex practices.  TRUVADA for PrEP is only for adults who are at high risk of getting HIV through sex.  You must be HIV-negative before you start taking TRUVADA for PrEP.

Ask your doctor about your risk of getting HIV-1 infection and if TRUVADA for PrEP may be right for you. Learn more at truvada.com


IMPORTANT FACTS This is only a brief summary of important information about taking TRUVADA for PrEPTM (pre-exposure prophylaxis) to help reduce the risk of getting HIV-1 infection. This does not replace talking to your healthcare provider about your medicine.

(tru-VAH-dah) MOST IMPORTANT INFORMATION ABOUT TRUVADA FOR PrEP Before starting TRUVADA for PrEP: • You must be HIV-1 negative. You must get tested to make sure that you do not already have HIV-1. Do not take TRUVADA for PrEP to reduce the risk of getting HIV-1 unless you are confirmed to be HIV-1 negative. • Many HIV-1 tests can miss HIV-1 infection in a person who has recently become infected. Symptoms of new HIV-1 infection include flu-like symptoms, tiredness, fever, joint or muscle aches, headache, sore throat, vomiting, diarrhea, rash, night sweats, and/or enlarged lymph nodes in the neck or groin. Tell your healthcare provider if you have had a flu-like illness within the last month before starting TRUVADA for PrEP. While taking TRUVADA for PrEP: • You must continue to use safer sex practices. Just taking TRUVADA for PrEP may not keep you from getting HIV-1. • You must stay HIV-negative to keep taking TRUVADA for PrEP. Get tested for HIV-1 at least every 3 months while taking TRUVADA for PrEP. Tell your healthcare provider right away if you think you were exposed to HIV-1 or have a flu-like illness while taking TRUVADA for PrEP. • If you do become HIV-1 positive, you need more medicine than TRUVADA alone to treat HIV-1. If you have HIV-1 and take only TRUVADA, your HIV-1 may become harder to treat over time.

POSSIBLE SIDE EFFECTS OF TRUVADA FOR PrEP TRUVADA can cause serious side effects, including: • Those in the “Most Important Information About TRUVADA for PrEP” section. • New or worse kidney problems, including kidney failure. • Too much lactic acid in your blood (lactic acidosis), which is a serious but rare medical emergency that can lead to death. Tell your healthcare provider right away if you get these symptoms: weakness or being more tired than usual, unusual muscle pain, being short of breath or fast breathing, stomach pain with nausea and vomiting, cold or blue hands and feet, feel dizzy or lightheaded, or a fast or abnormal heartbeat. • Severe liver problems, which in rare cases can lead to death. Tell your healthcare provider right away if you get these symptoms: skin or the white part of your eyes turns yellow, dark “tea-colored” urine, light-colored stools, loss of appetite for several days or longer, nausea, or stomach-area pain. • Bone problems. Common side effects in people taking TRUVADA for PrEP include stomach-area (abdomen) pain, headache, and decreased weight. These are not all the possible side effects of TRUVADA. Tell your healthcare provider right away if you have any new symptoms while taking TRUVADA for PrEP. Your healthcare provider will need to do tests to monitor your health before and during treatment with TRUVADA for PrEP.

BEFORE TAKING TRUVADA FOR PrEP

• See the “How To Further Reduce Your Risk” section for more information. TRUVADA may cause serious side effects, including: • Worsening of hepatitis B (HBV) infection. TRUVADA is not approved to treat HBV. If you have HBV, your HBV may suddenly get worse if you stop taking TRUVADA. Do not stop taking TRUVADA without first talking to your healthcare provider, as they will need to check your health regularly for several months.

ABOUT TRUVADA FOR PrEP TRUVADA for PrEP is a prescription medicine used together with safer sex practices to help reduce the risk of getting HIV-1 through sex. This use is only for HIV-negative adults who are at high risk of getting HIV-1. • To help determine your risk of getting HIV-1, talk openly with your healthcare provider about your sexual health. Do NOT take TRUVADA for PrEP if you: • Already have HIV-1 infection or if you do not know your HIV-1 status. • Take certain medicines to treat hepatitis B infection.

HOW TO TAKE TRUVADA FOR PrEP • Take 1 tablet once a day, every day, not just when you think you have been exposed to HIV-1. • Do not miss any doses. Missing doses may increase your risk of getting HIV-1 infection. • Use TRUVADA for PrEP together with condoms and safer sex practices. • Get tested for HIV-1 at least every 3 months. You must stay HIV-negative to keep taking TRUVADA for PrEP.

Tell your healthcare provider if you: • Have or have had any kidney, bone, or liver problems, including hepatitis. • Have any other medical conditions. • Are pregnant or plan to become pregnant. • Are breastfeeding (nursing) or plan to breastfeed. Do not breastfeed. If you become HIV-positive, HIV can pass to the baby in breast milk. Tell your healthcare provider about all the medicines you take: • Keep a list that includes all prescription and over-the-counter medicines, vitamins, and herbal supplements, and show it to your healthcare provider and pharmacist. • Ask your healthcare provider or pharmacist about medicines that should not be taken with TRUVADA for PrEP.

HOW TO FURTHER REDUCE YOUR RISK • Know your HIV status and the HIV status of your partners. • Get tested for other sexually transmitted infections. Other infections make it easier for HIV to infect you. • Get information and support to help reduce risky sexual behavior, such as having fewer sex partners. • Do not share needles or personal items that can have blood or body fluids on them.

GET MORE INFORMATION • This is only a brief summary of important information about TRUVADA for PrEP. Talk to your healthcare provider or pharmacist to learn more, including how to prevent HIV infection. • Go to start.truvada.com or call 1-800-GILEAD-5 • If you need help paying for your medicine, visit start.truvada.com for program information.

TRUVADA FOR PREP, the TRUVADA FOR PREP Logo, the TRUVADA Blue Pill Design, TRUVADA, GILEAD, and the GILEAD Logo are trademarks of Gilead Sciences, Inc., or its related companies. All other marks referenced herein are the property of their respective owners. Version date: April 2017 © 2017 Gilead Sciences, Inc. All rights reserved. TVDC0132 07/17


Moderation Is Key Don’t get carried away: Pick one trendy item and let it do all the work.

STYLE I’ve always though t of the T-shirt as the alpha and omega of the fashion alphabet. — Gior gio Armani

Classic Colors Traditional, complementary pairings, like navy and white, keep the vibe clean and simple.

Strong Stripes No need to get too showy with a striped jacket when you deploy the pattern as an underlayer.

You’re making a statement on top, so keep your pants basic. You can’t lose with mediumwash denim.

Make These Trends Yours

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It’s the time of year to hit refresh. Follow this simple plan to instantly look sharper and more stylish. BY SANDRA NYGAARD

PHOTOGRAPHS BY LEONARD GRECO

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There’s nothing like new clothes to step up your style. But Justin Berkowitz, men’s fashion director at Bloomingdale’s, has a warning: Don’t jump on a trend unless it fits your personality. “Your clothes shouldn’t be louder than your character,” he says. So if you’re a low-key type and your name isn’t Pharrell, avoid bold pieces and forget the big hat. Here’s our advice on three new trends. MensHealth.com / January•February 2018 55


STYLE

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SHOW YOUR STRIPES

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Stripes can be found everywhere now, from familiar brands like J.Crew to upstarts like Saturdays NYC. Berkowitz suggests taking it one stripe at a time. Experiment with different styles to find one that works for you.

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Stay Slim Stuffing a wallet will only stretch the leather and shorten its life. Curate what you really need and edit frequently.

4

Battle Bulge

1. COACH WALLET, $195; SUNSPEL SHIRT, $125; 2. PORTE PLAY TABLET CASE, $18; 3. FH WADSWORTH BELT, $59; 4. TED BAKER LONDON SHOE, $195; 5. PERRY ELLIS SHIRT, $90; 6. VINCE PANTS, $195; 7. GHURKA BAG, $450. PREVIOUS: GOLDEN BEAR JACKET, $465; NAUTICA SWEATER, $128; SELECTED HOMME JEANS, $220. OPPOSITE: MICHAEL KORS JACKET, $998, AND SHIRT, $98; THEORY PANTS, $265

A sleek, lightweight fabric belt with D-ring buckles is excellent for travel.

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Sophisticated Touch Soft, refined suede can come from lamb, deer, or goat.

SHOP SMARTER Is it a splurge, a good buy, or just cheap junk? Here’s your formula: Guess how often you’d wear it each month. Multiply that by the months per year you’d wear it, then by the years it’ll stay relevant. Divide the price by this number. That’s your cost per wear. —Brian Boyé

Wardrobe styling: Sandra Nygaard and Dan Michel, prop styling: Elizabeth Press/Judy Casey, grooming: Ellen Guhin/See Management

$695

AETHER APPAREL MOTORCYCLE JACKET

A solid friend that’ll stay with you for ages. 12 WEARS/MONTH x 7 MONTHS/YEAR x 10 YEARS = 83 CENTS PER WEAR $3,950

IWC PILOT’S WATCH MARK XVIII

Its ageless design hasn’t changed much since 1936. 20 WEARS/MONTH x 12 MONTHS/YEAR x 25 YEARS = 66 CENTS PER WEAR

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ADD SOME TEXTURE

“The suede jacket is like the sports car of a man’s wardrobe,” says Todd Snyder, a Manhattan menswear designer. But don’t be that obnoxious dude with the yellow Corvette. Pick something classic and not too flashy, he says, in a sophisticated earth tone such as olive, brown, or tan.

JEAN SHOP MICK RAW INDIGO JEANS

Wear this classic denim till it falls apart. 8 WEARS/MONTH x 12 MONTHS/YEAR x 10 YEARS = 18 CENTS PER WEAR

MensHealth.com / January•February 2018 57


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THE MATCH GAME

LOOSEN UP

Styles come and go, but the laws of proportion never change. So if you embrace the loose-fit trend, know that too much volume in one look can seem sloppy. Balance it: Wear one item in a loose shape and keep the rest of your outfit fitted and trim.

Go with the Flow A thick fabric like denim won’t maneuver as well as washed cotton that moves with you.

Pair your wide-leg pants with shoes that’ll stand up to the extra swagger.

Classic & Casual White sneakers provide a counterpoint to bold-patterned pants. Wear no-show sock liners for a cool, laid back vibe. KRAMMER & STOUDT PANTS, $325; BADGLEY MISCHKA SHOES, $210

Smart & Formal Mixing semiformal brogues with casual pants (look for exposed stitching) is unexpected and shows bravado. J.CREW PANTS, $90; GRENSON SHOES, $295

Bold & Badass Extra-wide pants require equally daring shoes. Lace-up boots provide crucial contrast and convey a roguish spontaneity.

MACKAGE JACKET, $850; TODD SNYDER SWEATER, $188, AND PANTS, $1 98; TO BOOT NEW YORK SHOES, $350; RAY-BAN SUNGLASSES, $163 58 MensHealth.com / January•February 2018

COS PANTS, $125; AQUATALIA BOOTS, $495


INSIDEOUT

EVENTS & PROMOTIONS

AMERICAN OSTEOPATHIC ASSOCIATION - WHAT DOESN'T KILL US

THINK ABOUT WHISPERING TREES. DON’T THINK ABOUT WEATHER PROTECTION. DON’T THINK ABOUT GORE-TEX ® . PRODUCTS

DOCTORS OF OSTEOPATHIC

MEDICINE WE BELIEVE HEALTHCARE IS A TEAM SPORT Doctors of Osteopathic Medicine believe that wellness is a collaboration between doctor and patient.

Learn more at DoctorsThatDO.org

HOW FREEZING WATER, EXTREME ALTITUDE AND ENVIRONMENTAL CONDITIONING WILL RENEW OUR LOST EVOLUTIONARY STRENGTH

© 2018 W. L. Gore & Associates, Inc. GORE-TEX®, GUARANTEED TO KEEP YOU DRY®, GORE ® and designs are trademarks of W. L. Gore & Associates, Inc.

DOs are fully licensed physicians who treat patients as partners in healthcare, combining compassion with a whole-body approach to medicine.

Every year, millions of people forgo traditional gyms and push the limits of human endurance by doing boot camp style workouts in seemingly raw conditions. They share a unifying ideology: the comforts of the modern age have made us weak. In What Doesn’t Kill Us, Scott Carney investigates the fundamental philosophy at the root of this movement, all while evolving from an ordinary desk guy to an extreme endurance athlete—completing a record breaking, 28-hour, climb up Mt. Kilimanjaro wearing nothing but a pair of running shorts and sneakers.

Shop at www.rodalebooks.com/what-doesnt-kill-us/

THE MORE WE CARE ABOUT YOU, THE LESS YOU THINK ABOUT US. Nothing protects you like GORE-TE X ® products.

gore-tex.com/think


Potion Commotion Amazon hawks 3,000-plus “detox” supplements. Number you need: zero.

FOOD O nce exceed moderation, and the most deligh tful th ings become the most undeligh tful. —Epictetus

The Great 2018 Diet Cleanup ILLUSTRATIONS BY TIM McDONAGH

The holidays left your lifestyle a mess? Don’t default to detoxes. Ease your way into lifelong healthy habits without suffering through another nasty juice cleanse.

When Pat Heine, a 29-year-old trail runner, cut out booze last January, it was to prepare for the 106-mile Ultra-Trail du Mont Blanc. “I’d seen other runners quit drinking as a way to focus for big races,” says Heine. More than a year later, he’s still dry. “I was feeling better physically and mentally.” A 2016 study of adults who did a “dry January” found that up to six months later, they were drinking on fewer occasions and drank less when they did imbibe. We dug into your vices—booze, sugar, and more—to help you make changes that stick. MensHealth.com / January•February 2018 61


FOOD

DECODE THE DETOX PRODUCT MARKET Wanting a new start is natural, but looking for it in a bottle or pill? Careful. BY MICAELA YOUNG

Eating nothing but pulverized plants for the better part of a week is supposed to help your body rid itself of toxins, absorb nutrients, and provide mental clarity.

Raymond Ho, Deputy Art Director

DETOX SUPPLEMENTS

DETOX DIET

Those herb-filled capsules often contain large doses of fiber. The common promise: The herbs support detoxification and eliminate toxins (yes, via poop) from your body.

This type of program is often low in calories and carbs and high in restrictions. The one we tried—Dr. Hyman’s 10-Day Detox— promised to quash food cravings.

Jennifer Messimer, Research Chief

“Other than exercising my gag reflex every morning, I didn’t feel more energized or notice any ‘elimination’ changes.”

Tyler Daswick, Assistant Editor

“My body didn’t feel any cleaner than it did before. I wasn’t any more alert, efficient, or energetic. In fact, I felt woozy and exhausted.”

WHAT SCIENCE SAYS

“I had persistent headaches and poor concentration. I never felt hungry, but that ‘just woke up’ feeling never went away.”

help cleaning house? Not exactly. While many companies claim their detox products offer the latest and greatest ways to flush out your system, you’re about to learn the secret of an all-powerful tool that does it best. It’s called (wait for it) your liver. “Evolutionarily we’re lucky, because the liver has millions of enzymes and processes to help us detoxify,” says Christopher Hoyte, M.D., medical direc-

In a 2015 trial, women on a multiday 400-calorie lemon water detox lost weight. (Right?) But each pound lost isn’t just fat. “When you follow a low-calorie diet, even if it contains protein, 25 to 30 percent of each pound lost comes from muscle,” says Brad Schoenfeld, Ph.D., C.S.C.S., an expert in body composition training. Gulp.

One common supplement in the detox family is milk thistle. Compounds in this herb may increase antioxidant activity and reduce liver inflammation in animals. Human studies, however, have failed to confirm that effect. Milk thistle itself is safe, but other ingredients in the supplements may interfere with your medications.

There’s some evidence that restricting certain food types, such as carbs, can curb cravings for those foods, but to say you can make lifelong changes isn’t realistic. Opting for whole foods over processed ones is part of healthy eating, but overly restricting yourself is not, says nutrition therapist Karin Kratina, Ph.D., R.D.

THE TAKEAWAY

WHO TRIED IT AND WHAT HE/SHE SAID

WHAT IT IS

JUICE CLEANSE

Does your body really need a cleanse? Yes. “We’re exposed to hundreds of thousands of toxins on a daily basis that come from internal sources like infections, as well as synthetic materials like BPA in plastics,” says Susan Payrovi, M.D., a specialist in integrative medicine at Stanford University. But is your body so inundated with toxins, especially after the holiday haze, that it needs

Fruits and vegetables help combat diseases from cancer to heart disease. But the health effects of slurping them down as your only food source are less known. Get your fiber from real food. (See “Start the Day Smarter” on page 64.)

Maintaining a healthy, well-rounded diet is enough to support your liver. What’s more, a 2017 study in the journal Nutrients found that obese people who ate a calorie-restricted high-fruit diet had improved markers of liver function.

“Some people end up being more interested in the very foods they’re telling themselves they can’t have,” Kratina warns. And don’t cut out fruit unless you’re directed to do so by a doctor. It contains fiber and other disease-fighting nutrients.

62 MensHealth.com / January•February 2018


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tor of the toxicology clinic at the University of Colorado School of Medicine, “and it works overtime, all the time, to keep us healthy.” That said, some doubt that the liver can handle this task all on its own. Some companies claim that detoxing will boost the efficiency of the organ. The research isn’t encouraging, but we tested a bevy of products to see if any lived up to their promises.

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TRAIN YOUR BRAIN, TRIM YOUR GUT

Snapping bad habits is hard—if you do it cold turkey. So ease in. Follow these steps, spending a week on each, and you’ll move from hellish to healthy. BY JENNIFER BENJAMIN

INTERMITTENT FASTING We chose one day of fasting followed by at least two days of normal eating. Claims: a more youthful appearance, more energy, and fewer aches, pains, and health troubles.

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Step 1 Shrink!

Step 2 Flip the Chip

Step 3 Add Crunch

Give up the big bags and buy 1.5-ounce snack bags, says Scott Isaacs, M.D., author of Beat Overeating Now! Most mini bags have about 200 calories.

Rhythm Superfoods Kool Ranch Kale Chips have the same calories per ounce as Nacho Cheese Doritos, but they also have 4 grams of gut-filling fiber.

Carrots, celery, radishes, and jicama can satisfy the lunch crunch you love with almost no calories. Sprinkle them with sea salt if you need it.

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Step 1 Dial Back

Step 2 Re-Fizz

Step 3 Add Fruit

Start by cutting down your usual intake. If you have two sodas a day, limit yourself to just one. This will help you gradually ease up on the sugar cravings.

Artificial sweeteners in diet soda still make you want sugar, says Kristin Kirkpatrick, R.D., of the Cleveland Clinic Wellness Institute. Go for flavored seltzer.

Switch to plain seltzer and squeeze in some lemon, lime, or grapefruit for vitamin C, says Valerie Goldstein, R.D., coauthor of The Stubborn Fat Fix.

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Step 1 Set a Limit

Step 2 Pass the Bar

Step 3 Save It

First, sit down and assess your alcohol intake. Then aim for or below the National Institutes of Health’s “moderate” level: two drinks a day, max.

A typical restaurant beer glass holds 16 ounces. A can of beer is 12 ounces. Imbibe only at home to hold the line on the calories you’re drinking.

Now cut out weekday drinks and have two, max, once the workweek is over. Then alcohol becomes a treat. Stop completely if it makes you happy.

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Step 1 Don’t Pump

Step 2 Go Whole

Step 3 Joe It Alone

Avoid any flavoring that probably comes from a shelf-stable bottle. These add-ins are most likely sugarbased and ratchet up the calorie count.

Yes, whole milk has more calories than skim, but the fat will help you move away from the richness of indulgent coffees, says Goldstein.

Switch to straight-up coffee—you’ll learn to love it. (Add some cinnamon or nutmeg if you want.) Or drink mellower green, black, or oolong tea.

JUNK SNACKS

TED CAVANAUGH, prop styling: Michelle Longo/Halley Resources (bottles)

Brian Boyé, Executive Fashion Director

“I was concerned about going without food for 24 hours, but my energy level was unchanged. In the first two weeks, I lost 5 pounds.” True, intermittent fasting can promote short-term weight loss, but it hasn’t been proven to be any more effective than simply cutting back on extra calories each day. Another concern: If you’re lifting often and trying to stick to a muscle-building diet, fasting can make protein intake even more of a challenge, Schoenfeld says. Fasting will inevitably lead to weight loss, but so will cutting back on candy and cookies. Here’s the thing: Training yourself not to eat may also help you differentiate between real hunger and emotional hunger. Plus, fasting is a workout for your willpower.

SODA

BOOZE

COFFEE DRINKS

MensHealth.com / January•February 2018 63


FOOD

START THE DAY SMARTER

FORTIFY WITH VITAMIN C*

Men ages 18 to 54 eat 100 fewer servings of produce per year than the national average, a 2015 PBH Foundation study reveals. Sneak more in at breakfast to fill up and beat disease. This reheat-and-eat dish will feed you all week long.

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SUPERGREENS ANYTIME FRITTATA WHAT YOU’LL NEED 12 EGGS 1 TBSP OLIVE OIL 2 CUPS ROUGHLY CHOPPED BROCCOLI 2 CUPS ROUGHLY CHOPPED KALE 2 CUPS SPINACH ½ CUP FRESHLY GRATED PARMESAN PAPRIKA TO TASTE

CALORIES

1. Preheat the oven to 350°F. In a medium bowl, beat the eggs with 2 big pinches of salt and pepper. Set aside.

2. In a large oven-safe nonstick pan on medium, heat the oil. Add the vegetables. Cook, stirring occasionally, until the broccoli is tender and the spinach wilts, about 5 minutes. 3. Adjust the heat to low and add the eggs. Swirl the pan so the eggs are in an even layer. Cook until the edges of the eggs begin to set, 1 to 2 minutes. Top with the cheese and slide the pan into the oven. Bake until the eggs set completely and the cheese melts, about 10 minutes. 4. Using an oven mitt, remove the pan from the oven. Let your frittata cool for 5 minutes before transferring it to a cutting board and slicing. Feeds 4—or you for four days. PROTEIN

FIBER

FAT

317 25G 2G 21G JOEL ARBAJE (frittata)

©2017 Alacer. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Naturally fruit flavored

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FOOD

For more incredible one-pan meal ideas, check out the new A Man, A Pan, A Plan cookbook: MensHealth.com/manpanplan

A MAN, A PAN, A PLAN

Chicken Pan Pie WHO NEEDS A POT TO MAKE POT PIE? NOBODY. GRAB A SKILLET AND POP OPEN THE SECRET INGREDIENT—BEER. BY PAUL KITA

WHAT YOU’LL NEED 2 2 2 3 1 1 1 3 2 1

TSP CANOLA OIL BONELESS SKINLESS CHICKEN BREASTS, CUBED LEEKS (DARK-GREEN PARTS DISCARDED), CHOPPED AND RINSED CARROTS, DICED CUP FROZEN PEAS CUP BEER CUP CHICKEN STOCK TBSP FLOUR SPRIGS FRESH ROSEMARY (LEAVES ONLY), FINELY CHOPPED SHEET PUFF PASTRY, THAWED

1. In a large cast-iron pan on

BUY IT: FOOD52 X STAUB MULTI-USE BRAISER, 3.5 QT $199, FOOD52.COM

medium high, heat 1 tsp oil. Add the chicken and brown, 8 to 10 minutes. Move the meat to a plate. 2. Preheat the oven to 350°F. In the same pan, heat 1 tsp oil. Add the leeks, carrots, and peas. Cook until the leeks soften, 3 minutes or so. Add the beer and stock and bring to a boil; then drop the heat to medium low. Stir in the flour. Add the rosemary and meat and cook till thick, about 5 minutes. 3. Lay the pastry over the mixture. (Cut and patch as needed.) Put the pan in the oven and bake per pastry instructions, about 30 minutes. Using oven mitts, remove the pan. Cool slightly and serve. Feeds 6. 372 calories, 15g protein, 33g carbs (3g fiber), 19g fat

Get Crusty! Leftover puff pastry? Cut the leftover into leaf shapes, stars, or tiny portraits of Albert Einstein. Put them atop the pot pie and bake. Einstein never tasted so good! 66 MensHealth.com

PHOTOGRAPH BY TRAVIS RATHBONE

Food styling: Jamie Kimm, prop styling: Olga Grigorenko/Honey Artists

HOLY $@%! KITCHEN TRICK


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antioxidants. Goodbye free radicals. The power of pomegranates and the polyphenol antioxidants that fight free radicals. SUPER FRUIT WITH SUPER POWER. We’ve all heard about antioxidants and how important they are to include in our diet through whole, natural foods. Here we take a deeper look at what makes antioxidants in pomegranates so unique. Pomegranates, and of course POM Wonderful 100% Pomegranate Juice, contain antioxidants called polyphenols. Polyphenols are a type of antioxidant known to combat unstable molecules that can cause damage to your cells and DNA over time. These harmful molecules are called free radicals. And they’re POM’s nemesis. Though the human body does a good job of handling normal levels of unstable molecules, things like smoking, stress and other environmental pollutants can contribute to the generation of even more free radicals. Which means, unless you live in a bubble, everyone can benefit from the antioxidant power of POM Wonderful 100% Pomegranate Juice. POM & POLYPHENOLS: THE INSIDE SCOOP. Every pomegranate has a variety of polyphenol antioxidants. The deep red arils have anthocyanins, while the rind and

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The New Infidelity: Are You Guilty? Has the cheating line moved? We polled 2,400 men and women and asked therapists how to heat things up at home so you won’t stray.

RELATIONSHIPS T hey slipped br iskly in to an in timacy from which they never recovered. —F. Scott Fi tz gerald

Ever sexted with a woman who’s not your partner? Followed an ex on social media? Shared secrets with a “work wife”? Many women would call you a cheater, our exclusive poll found. And a gender gap appeared: Women are more likely than men to call given behaviors cheating. Fair warning, men. What’s clear: Lust and temptation are eternal, and modern life makes it easier to succumb. Of course, intercourse and oral are considered cheating by nearly 100 percent of men and women. Kissing? For 95 percent of women and 81 percent of men, yeah, that’s cheating.


But beyond that, it’s complicated. Watch porn? She’s probably okay with it. Log on with a camgirl? Not so much. And cheating is not just a guy thing: Plenty of wives and girlfriends cheat too. There’s new thinking about why we cross the line into a real affair. Therapist Esther Perel sets out to bust myths in her new book, The State of Affairs: Rethinking Infidelity. Such as: that an affair means the relationship is bad—or the cheater is. The motive is often a yearning for a lost part of your identity. “It isn’t so much that we’re looking for another person,” she notes in a TED Talk, “as much as we are look-

ing for another self.” Other myths, she tells us: that men cheat out of boredom and that a marriage can never recover from infidelity. Marty Klein, Ph.D., a California therapist for more than 30 years, says many of his patients want to make marital sex as exciting as affair sex. “It isn’t a realistic comparison,” he says. But you can learn from cheaters. Treat your partner like a paramour: Prepare for sex (prioritize, visualize), be present (savor it), embrace novelty (break your normal routine), and make your partner feel attractive, desired, and excited. Start by reading some of his case studies on the next page.

YOU CALL THAT CHEATING? Infidelity is when you secretly do something meaningful that you know your partner doesn’t want you to do, says Robert Weiss, L.C.S.W., author of Out of the Dog

House. We asked some 1,600 men and 800 women which behaviors are cheating. Beyond the obvious (intercourse, oral), opinions vary. So ask your partner.

WATCHING PORN BY YOURSELF VS. WATCHING A CAMGIRL BY YOURSELF

DINNER WITH SOMEONE YOU’RE ATTRACTED TO

Men 6%

Women 13%

22%

47%

62% 43% Women

Men

HAVING A WORK “SPOUSE” Men 29% Conflicts over porn are skyrocketing, Klein says. Often she’s upset about something else, and porn may fuel that. Explore what she’s dissatisfied about sexually. Be curious, caring, and honest. Talking about sex, not porn, “gives you a better chance to create change,” Klein says in his book His Porn, Her Pain. And don’t promise to stop looking unless you’re sure you can. It’s better to productively quarrel than lie.

KEEPING YOUR DATING PROFILE

Women 33%

SEXTING Men 75% Women 94%

Men 68%

Women 83%

SENDING RACY PHOTOS

Technology gives us lots of ways to cheat—and to get caught. (Texts are what trip up most cheaters, says therapist Paul McCandless,

FOLLOWING AN EX ON SOCIAL MEDIA

15% For Both Sexes

Men 75%

Women 91%

M.F.T.) Your “mistress” may be

your phone: She may feel like it interrupts your time together, one survey suggests. So put it down.

Straying on social media—like messaging an ex—is linked to lower relationship satisfaction among married couples, a study found. The more personal a message, the more risky it is,

says McCandless. “If the level of discourse is ‘Gosh, sounds like you’re having a hard time with your wife,’ that’s a red flag.” Even worse: You’re not telling your wife about the exchange.

MensHealth.com / January•February 2018 69


RELATIONSHIPS

SEX THERAPIST FILES A seen-it-all therapist shares clients’ stories—and what you can learn about having better sex with your wife. BY MARTY KLEIN, PH.D.

1

THE GUY WHO KEEPS GOING BACK TO YOUNGER WOMEN

WHAT YOU CAN DO

Try activities you can’t fail at. Some Saturday evening when you and your mate have privacy, make a list of failsafe erotic activities that you both enjoy:

dirty talk, stroking your own genitalia together, reading a hot story together, kissing for fun (not as “foreplay”), and asking questions.

2

THE GUY WHO JUST WANTS SOME SUPERHOT PORN SEX, THAT’S ALL

Claudio hadn’t had an affair—yet. He loved his wife and thought she was hot. But they couldn’t sustain a decent sex life. They’d quarrel over sex, and then it was off the table for weeks. Claudio was reaching his limit. He wanted porn sex. “Some deep throat once in a while,” he said. “A little anal—not

every day, but maybe once every month or two. And she won’t even discuss a threesome with one of her girlfriends.” “It isn’t helpful to think your wife is the problem,” I said. “It’s a lot easier to change yourself than someone else.” For starters, Claudio needed to realize that real sex doesn’t feel the way porn looks. When we see porn as a manual, or expect our partner to be like the actress, that is a problem. Instead of focusing on specific acts, I said, he should focus on how he wanted to feel during sex—and work with his wife to create that. Some want to feel young or free or wildly attractive. That’s what people create in affairs—sex that satisfies those emotions.

Michael Donovan/Thelicensingproject.com (previous), NICK SLATER (icons and illustrations), Serge Guerand/Blaublut-Editon.com (couple)

Joel had one or two affairs every year. He took up with inexperienced young women impressed by his nice clothes and fancy dinners. But he wasn’t just a jerk looking to screw younger women—it was more complicated. According to Joel, his wife loved him but wasn’t impressed with him. She knew him before his success and had plenty of sexual experience of her own. And while Joel had no concerns about disappointing his girlfriends sexually, he was concerned about disappointing his wife. The results: performance anxiety, sexual frustration, and lower desire for his wife. He needed a new attitude, I told him, one of “we’ll have fun in bed no matter what.” First: De-emphasize intercourse, making it one of many activities in bed. That makes erections unnecessary, reducing pressure. Joel also needed to understand that he is interesting to his wife. I suggested he ask her what she liked about him—and to believe it. He didn’t need to confess the affairs; he needed to confess his insecurity. This meant opening uncomfortable conversations with his wife and choosing to be vulnerable, disclosing his lack of confidence. “If you can do that,” I told him, “you’ll have plenty of erections and desire, and you’ll both enjoy sex more.” He did, and they did.


Like many people, Claudio wanted to feel manly, alive, desired, and as if the world had no boundaries—that he could do anything he wanted, without refusal by a partner or society. He yearned to feel his wife’s enthusiasm for him. This, of course, wouldn’t look like porn sex, something he needed to understand. In real life, a little bit goes a long way. What could he and his wife agree to do that would give him those feelings? She was willing to send him a few sexy texts during the week. He could pull her hair in bed as long as he didn’t hurt her. They could have a soft light on, just not so bright to make her self-conscious. She could be the one to reach for the lube, and she could stroke his penis without being asked.

WHAT YOU CAN DO

Discuss how you want sex to feel. Maybe you want sex to make you feel more desired. If she says, “But I do desire you,” negotiate how she can express that. She could look in your eyes during sex, use a pet name, text you during the day (“Can’t wait for

tonight”), or ask during sex if you’re loving what she’s doing— even when she knows you are. Invite her to negotiate like that with you. Talk about what each of you can do to create the feelings you each desire.

3

THE GUY WHO FEARS HIS WIFE’S JUDGMENT IF HE ASKS TO GET KINKY

Ted was having great sex, but the guilt and fear were killing him, so he wanted to end his five-month affair. The sex in his marriage, though, was so-so. “I’ve tried to leave my girlfriend, LaDonna, a million times in my head,” he said. “But giving up a Mercedes for an old Chevy, I can’t do it.” He loved a finger in his butt during oral sex—it made him orgasm like he had in college. He loved playing a brother-sister pretend game with LaDonna. And he loved lying on his back while she “climbed aboard.” “We do other nasty stuff too,” he said. And how many of these things had he discussed with his wife? None. He was sure she’d judge him, an idea he couldn’t bear.

“Maybe you’re judging yourself,” I said. “It would be hard for you to imagine her accepting your sexual preferences—like a finger in the butt—if you didn’t accept them yourself.” Self-acceptance is always easier in an affair than in a long-term relationship. That’s because the stakes regarding rejection are so much lower. I suggested he and his wife have a metaconversation: that they discuss how to share without fear. They could agree not to ask “Where’d you get that idea?” They could agree to be more curious when one partner suggests something new. They could agree to take a few sexual risks together. And he could start. Names in this article have been changed.

WHAT YOU CAN DO

Share one thing you’re shy about. Tell your wife you want to make your relationship emotionally safe by each disclosing something that makes you selfconscious. (“You can be rougher with my nipples,” “Telling me you love my butt while

we make love gets me hot!”) Assure her that you’ll receive what she says without judgment. Don’t tease her. And do not compare her to other women, even favorably (“Your clit is more sensitive than most women’s”).

?

WILL YOU CHEAT? You don’t talk much about your turn-ons, especially weird stuff. If she could see how you behave around women, you’d be busted.

If you hide things because you fear your wife’s judgment—or act and speak differently when she’s around—you’re blowing a chance to build intimacy with her, says Robert Weiss, L.C.S.W. Or you might be developing intimacy with another. Stop it, already: Share less personal info with that office cutie and more with your mate. Successful couples have honest talks early in the relationship with questions like “What turns you on?” or “What about your sexual history don’t I know?” Try that on a slow weekend. Sure, it’ll be hard to bring up. But that’s what grownups do.

You don’t believe your wife finds you attractive and desirable. You can’t recall the last time you felt special.

Affection and appreciation must be shown by both you and your partner on a regular basis. But too often couples become complacent. Feeling tempted to stray? Try writing your wife a letter. Tell her you feel you’ve both been taking each other for granted (be sure to take some of the blame) and that you’re afraid of the consequences. Suggest going on a trip together or taking some time for yourselves. People can be their best selves at work or with strangers but not with their mates, says therapist Esther Perel. Treat her like a lover, not a wife or mother.

!

WILL SHE CHEAT? You have sex 10 times a year or less, or she doesn’t orgasm.

Been awhile? You may blame stress, fatigue, or low T. But she may think it’s her, says Alicia Walker, Ph.D., who talked with 46 cheating women for her book Secret Life of the Cheating Wife. Pick a neutral (clothed) moment to tell her why you’re avoiding sex. It’ll bring you closer and you can seek solutions together. In bed, be sure to focus on her pleasure as much as yours.

She shoulders more of the household duties than you do.

Many women told Walker they felt stuck in the wife role—nurturer, caretaker, household manager. With their lovers, they felt free to be self-focused. Don’t ask if she needs help; just help. And ask what she wants in bed. Cheating wives seem to be explicit with their lovers but not their husbands. Ask how much sex she prefers, what she’d like more of, and what new thing to try. MensHealth.com / January•February 2018

71


RELATIONSHIPS

T H E G I R L S N E X T DO OR ASK THEM ANYTHING—AND WE MEAN ANYTHING—ABOUT LOVE AND SEX.

NAOMI PIERCEY

LI JUN LI

MARRIED BUT REMEMBERS HER SINGLE DAYS.

A HEAD-TURNER SEEN ON FOX’S THE EXORCIST.

MARISSA GAINSBURG

A WOMEN’S HEALTH FITNESS EDITOR WHO LIKES TO SWEAT.

TINDER COACH

Naomi offers gentle fixes for ill-conceived profiles.

1 2

3

1. Lighting. Bad backlighting and sunglasses. (Hiding something?) Step out of the shadows.

2. Setting. Too posed! Try

3. Bio. You got jokes, Nick. Very

She wants to know my number. It’s really high. Dealbreaker? James, New York, NY NAOMI: No. But ease her mind and be a proactive, responsible adult by getting tested. There’s probably no greater turn-on. LILI: I would love for a guy to do that so I don’t have to ask. The STD talk is always awkward. MARISSA: And it’s so easy to lie about. NAOMI: My single girlfriends assume every guy has something. I think women in general, as horrible as it sounds, assume guys are just dirty. That’s how women approach sex. LILI: I dated a musician once, and his number was in the hundreds. In that moment, I swore I could see herpes sores all over his face.

funny. But in case she’s not amused, include some real interests too.

MARISSA: My ex had slept with a lot of women. We’d run into women he knew at the bar, and I would think “Did he have sex with her?” Like, the entire time! But then he would kiss me and hold my hand, and even brag to them about me. So I felt he was proud to be with me. LILI: The musician turned out to be a really good boyfriend. He included me in all his plans, surprised me with romantic gestures. I never worried that he’d go back to sleeping around. MARISSA: If she feels safe and secure, your number shouldn’t change the way she feels about you. Just remember it works both ways!

FIND A GIFT SHE’LL LOVE! THOUGHTFUL

SOLVES A PROBLEM

THE PERFECT GIFT! N A O M I S A Y S : SHINY NEW TOYS CAN BACKFIRE. BUT A REPLACEMENT FOR HER BROKEN ROLLER BAG (OR, IN MY CASE, BROKEN BLENDER)? GOLD.

PERFECT MATCH! We asked men and women about sex positions. Her top 4 are the same as yours. WOMAN ON TOP

DOGGY STYLE

40% 25% MARISSA SAYS Squeeze her hips tightly. They’re an untapped erogenous zone.

MISSIONARY (LEGS ON SHOULDERS)

24% 25% NAOMI SAYS The driver’s seat is fun! And you can go deeper if she adjusts her hips.

10% 18% NAOMI SAYS Want to try kissing her toes? Here’s your chance! Touch her calves too.

SHOWS YOU’RE LISTENING

MEN

WOMEN

TRADITIONAL MISSIONARY

9% 11% LILI SAYS Don’t forget kissing! Stimulating multiple senses is a good thing. Based on a survey of 827 Men’s Health readers.

72

MensHealth.com / January•February 2018

Courtesy Naomi Piercey (Piercey), Celia Au/Courtesy Li Jun Li (Li), JOEL ARBAJE (Gainsburg), Trunk Archive (women in bed), NICK SLATER (icons)

including some friends. They’ll bring you down to earth.


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superfood Shake Can Help You Break Through Your Weight Loss Plateau By Chris Hansen Being a health and nutrition correspondent means that companies frequently send me their products, and ask for my stamp of approval. Most of the time I dive into research, give the product a try, and send the company honest feedback about what they’ll need to change before I’ll recommend it. Plus my hectic job and my determination to stay fit means I’m always hunting for a quick and nutritious way to fill up on nutrients my body needs. So I can confidently say, “I’ve tried it all”. Last Tuesday work was especially hectic, but I’d booked with my $200 an hour personal trainer, Tony, a triathlon winning, organic-to-the-bone fitness guy with a ten mile long track record of whipping the “who’s who” into shape in record time, so I had to go. He noticed that my set count was down and playfully asked, “Feeling a little tired today?”,

as he handed me a bottle from his gym bag. After one sip I figured that there was no way this could be healthy because the creamy chocolate flavor was just too delicious. Still, he’d never risk his reputation. With more than a healthy dose of scepticism I decided to investigate this shake he’d called INVIGOR8 Superfood. Turns out, it’s a full meal replacement shake, which stunned me because virtually every other shake I’d researched had tasted chalky, clumpy and packed with hidden “nono’s” like cheap protein, tons of artificial ingredients, not to mention harmful synthetic dyes, additives, sugars, preservatives, and hormones. And even though INVIGOR8’s full meal replacement shake cost more than many of the shakes I’ve tried, it was about half the price of my favorite salad, and the nutrition profile looked second to none.

Wanting to know more, I reached out to a few of the people who were talking about it on trustworthy fitness forums. By the next morning three people got back to me saying, “As a trainer I love Invigor8. It’s definitely helped me to have more all-day energy, plus build the kind of lean sculpted muscle that burns more fat.” “Yes, I’ll recommend it, it tastes great, and I really like how it keeps me feeling full for hours.” “I’m a marathon runner and a friend recommended it to me. Drinking it has become a part of my regular training routine, because my time has improved, my energy is up, and I’m thinking more clearly than ever before.” I decided to take my investigation one step further by researching the development of INVIGOR8. I was pleasantly surprised to find out that the company went to great lengths to keep INVIGOR8 free of harmful ingredients. The makers of INVIGOR8 were determined to make the first 100% natural, non-GMO nutritional shake & green superfood. The result is a meal replacement shake that contains 100% grass-fed whey that has a superior nutrient profile to the grain-fed whey found in most shakes, metabolism boosting raw coconut oil, hormone free colostrum to promote a healthy immune system, Omega 3, 6, 9-rich chia and flaxseeds, superfood greens like kale, spinach, broccoli, alfalfa, and chlorella, and clinically tested cognitive enhancers for improved mood and brain function. The company even went a step further by including a balance of pre and probiotics for optimal digestive health, uptake, and regularity and digestive enzymes so your body absorbs the high-caliber nutrition you get from INVIGOR8. As a whole-foods nutritionist with a thriving practice I understand the importance of filling my body with the best Mother Nature has to offer. I have always been reluctant to try new products because I was never sure of the impact they would have on my energy, and weight. INVIGOR8 is different, not only because it’s delicious, but because it helps me to maintain the energy I need to run my busy practice, while helping me to stay fit and toned. Considering all of the shakes I’ve tried, I can honestly say that the results I’ve experienced from INVIGOR8 are nothing short of amazing. A company spokesperson confirmed an exclusive offer for Men’s Health readers: if you order this month, you’ll receive $10 off your first order by using promo code “MH10” at checkout. You can order INVIGOR8 today at www.DrinkInvigor8.com or by calling 1-800-958-3392.


FIND YOUR ZONE whether it’s competing at a higher level or developing greater strength. Most are satisfied to just find the zone, but a relentlessly driven few aspire to reach for gold. Each serving of Gold Standard 100% Whey™ provides 24 grams of all-whey protein with 5.5 grams of naturally occurring BCAAs to get you ready for any challenge.


Sneeze Guard You’re four times less likely to catch a cold if you sleep sevenplus hours a night (versus five or six).

HEALTH Support bac ter ia—they’re the only culture some people have. —Steven Wr ight

Win the Battle of the Bugs This Winter ILLUSTRATIONS BY RAFA ALVAREZ

Cold and flu season is raging. Here’s your three-part plan to avoid disease, boost immunity, and stay healthy all year long.

If you’re like most working American adults, you catch two or three colds and take about four sick days a year. Doesn’t sound like much, but it’s hell, we know. How would you like to never again suffer with a clogged head, sore throat, or cold sweats? To learn all about avoiding disease, turn the page and embrace our stayhealthy tips. (But not too closely—we didn’t disinfect ’em.) MensHealth.com / January•February 2018 75


HEALTH

1

KNOW WHERE THE GERMS LURK

We set our intrepid intern, Joshua St. Clair, loose in New York City with a germ detector. Here’s what he found—and what you should avoid.

ATM machine keypad

1,045 967 470 Pizza shop cheese shaker

807

59 105

Subway handhold bar

Grooved or textured surfaces tend to harbor more bacteria because they’re harder to disinfect with a swipe. Synthetic clothing fibers like polyester collect more bacteria than natural fibers like cotton.

Supermarket

113

Buffet tongs

110

Office toilet seat

543

AVOID GER MS

105

Office light switch

58

Holy water

Laptop keyboard

Copper door handles have significantly less bacteria than stainless steel ones. (Copper has natural antibacterial properties.) And the contamination level of a pull door handle is five times that of a push plate. So “handle” them with care.

SODAVEKT (icons)

MensHealth.com / January•February 2018

630

Toothbrush bristles

45 Grand Central Terminal door handle

454

Mobile phone screen

NYC tap water

76

7,706

Public water fountain

1,090

261 67

Lips upon waking (brush, then kiss!)

LinkNYC kiosk

11

Gym dumbbell Elevator button

1,319

494

Office coffee machine

1,609

1,512

Starbucks door handle

Hands at end of day Taxicab seat

Office bathroom soap dispenser

Citi Bike handlebar

910

Dirty workout shirt

ATP molecules for energy, so the more ATP on a surface, the greater the biological activity. In other words, the higher the ATP reading, the more abundant the bacteria. I skulked around the city for days, swabbing anything that looked suspicious, including myself. Microbiologist Adam Roberts, Ph.D., says we shouldn’t obsess over germs. “It may seem terrible to think every surface you touch is teeming with life, but that’s just life.” Still, in such a “lively” world, it can’t hurt to be aware and have a plan for dodging the worst.

Just so you know: These are Josh’s luminometer readings from his Manhattan travels. Big numbers suggest big pathogen parties. Watch what you touch, and wash your mitts!

THE ICK METER

475

As I slip into St. Patrick’s Cathedral, I feel like Jason Bourne. My backpack contains 20 plastic capsules and a small electronic monitoring device. To the security guards, I could look like a bioterrorist. My mission: to procure a sample of holy water. I use a gaggle of tourists as cover and surreptitiously scoop up my sample. Forgive me, Father, for I have sinned... The device in my backpack is a Hygiena EnSURE ATP luminometer. ATP stands for adenosine triphosphate. Your body’s cells use


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3 Ways to

Get Your Health In Shape for the New Year

Achieving your wellness goals can be as easy as 1, 2, 3. We’ve compiled a trifecta of must-do tips to help you look and feel your best. Easy, effective and designed to fit your on-the-go life.

2.

COLOR YOUR PLATE Did you know the more colors you incorporate into your diet, the healthier you’re eating? Make sure your meals are packed with healthy hues like potassium-packed leafy greens, and red fruits and veggies like watermelon and tomatoes—they’re loaded with lycopene, which is known to promote heart health and keep skin looking younger.

1.

GET MOVING Lace up the running shoes, pump up your bike tires or line up those kettlebells. Whatever you prefer, regular exercise is critical to your physical health and, as studies have shown, works wonders on your mental state as well. Pressed for time? Look for shortcuts, like walking to work and opting for the stairs over the elevator. Little changes can make a big impact over time.

SUPPORT WITH PROBIOTICS

3.

NEWSFLASH: Not all bacteria are bad. Probiotics are good bacteria that promote digestive health and support your immune system (score!). When it comes to adding a probiotic supplement to your diet, our go-tos are the Digestive Advantage products. They are uniquely enveloped by a protein shell, which means they can survive stomach acid 100x better than other probiotic options out there, so it can deliver more live good bacteria to your digestive tract, where it works.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


HEALTH

2

LISTEN TO GUYS WHO NEVER GET SICK Meet three busy men who, despite having jobs with more bugs than a free app, never sniffle or hack. BY TOM PICCOLO

THE SCIENCE TEACHER EVAN APANOVITCH JOB Middle school teacher, Miami HEALTH STREAK 520 classes with zero substitutes

HEALTH THREATS Apanovitch is used to being around germ carriers. He spent four years in a Clemson University lab checking the stool samples of reptiles and amphibians for stress hormones. (And you thought your 9-to-5 was tedious.) He’s now a middle school science teacher, but his contagion risk hasn’t declined because he’s always around 11- to 13-year-olds. “Kids tend to have a high level of contagious viral illnesses and are somewhat less focused on handwashing and hygiene etiquette,” says Jeremy Friedman, M.B.Ch.B., of the Hospital for Sick Children in Toronto.

of it can inflame the lower intestine, where many immune cells and good gut bacteria live. Prolonged inflammation of this type may add to the higher risk of colon cancer in red-meat eaters, according to a Proceedings of the National Academy of Sciences study. Drink your polyphenols. Apanovitch has three to five alcoholic drinks a week, “mostly wine or beer.” As for booze’s immunity payoff, the experts have three big “ifs”: (1) You drink in moderation—two drinks a day, max; (2) You’re a healthy adult and in good shape to begin with; and (3) You stick mainly to red wine or beer, since both contain the highest levels of polyphenols, compounds believed to confer health benefits.

THE URBAN EXEC MIKE VOLPE JOB Account manager, New York City HEALTH STREAK In four years, just one sick day

NEVER-GET-SICK STRATEGY

MensHealth.com / January•February 2018

HEALTH THREATS Volpe spends up to 10 hours a week commuting by bus and subway to and from his tech job. “There are always people coughing and sneezing, and rats running around,” he says. “Once I even saw a guy with his pants half off and his bare butt on the seat.” Then there’s the city itself, where poor air quality increases his risk of respiratory and cardiovascular disease. A 2016 study in the journal Environmental Health found that motor vehicle emissions alone contribute to 320 deaths and 870 hospitalizations and ER visits in New York City annually. And even Volpe’s indoor workplace is no haven—his

NEVER-GET-SICK STRATEGY Blend a breakfast blast. Volpe gets up at 5 a.m. and downs a high-antioxidant, high-protein smoothie of Greek yogurt, peanut butter, strawberries, spinach, and a banana. Proteins are essential to the proper functioning of cells, including cells that fight disease. Antioxidants in fruits and vegetables, along with the probiotics in yogurt, may also enhance immune function. Exercise 5 days a week, 35 to 45 minutes. Being physically active is the most important lifestyle predictor of taking fewer sick days in fall and winter, the riskiest seasons for illness, says exercise immunology expert David Nieman, Dr.P.H. He found that adults who work out at least five days a week take 40 to 50 percent fewer sick days than once-aweek (or less) exercisers. That’s why Volpe’s at his CrossFit box by 5:30 a.m. for an hourlong class four or five days a week. “I believe the best way to keep a strong immune system is to do something active at least once a day,” he says. “I try to challenge my body and break it down a bit [so it rebounds stronger].” Find your exercise sweet spot. Too much exercise can have the opposite effect. Nieman’s research found that finishers of the Los Angeles Marathon were six times more likely to get sick in the week following the event than a control group of marathoners who didn’t run the event. “During prolonged and heavy exertion, your body experiences high inflammation, oxidative stress, elevated stress hormones, muscle damage, and reduced muscle glycogen stores,” Nieman says. “Too much stress on your body can weaken your immune system.” So how do you find the perfect balance? “There is a huge variance among individuals,” Nieman says, “and everyone needs to find their own sweet spot of exercise and health.” In general, to gain immunity points from exercise, he suggests following the U.S. Department of Health and Human Services Physical Activity Guidelines of two and a half to five hours a week of moderate physical activity. Of course, if you’re like Volpe, your sweet spot would be higher.

SODAVEKT (illustrations)

Work your daily 5-to-9. “Most of my diet is fruits and vegetables, whatever’s in season,” says Apanovitch. He avoids processed foods and even makes his own Greek yogurt. “If you’re low on almost any nutrient, your immune system will not function well,” says Simin Nikbin Meydani, D.V.M., Ph.D., director of the Nutritional Immunology Laboratory at Tufts. She says eating fad “superfoods” isn’t as important as getting five to nine servings a day of a range of fruits and vegetables, plus adequate protein, fat, and total calories. Foods with probiotics (good bacteria), such as Greek yogurt, can also promote immunity. Easy on the beef. “I rarely eat red meat,” says Apanovitch. Research shows that too much 78

office has an open floor plan. In a 2011 Danish survey of 2,400 workers, people in such an environment took 62 percent more sick days than those in individual offices.


THE FREQUENT FLIER JAKE STORIALE JOB Marketing manager, Denver HEALTH STREAK 100,000+ miles with no sniffles

HEALTH THREATS Storiale remembers looking at his phone calendar one morning and realizing he’d been on the road for 21 straight days. As an event planner for an electrical supply company, he spends some eight months of the year away from home, crisscrossing U.S. airspace. Given that planes are notorious petri dishes, how does Storiale keep his health grounded?

NEVER-GET-SICK STRATEGY Don’t overuse antibiotics. “I’ve taken antibiotics no more than two or three times in the past decade because I think there’s something natural about getting sick and building my immune system that way,” he says. “I also rarely take Advil, Tylenol, or NyQuil.” The first part of Storiale’s strategy makes a lot of sense, says Tara Raymaakers, Pharm.D. Fostering immunity means developing antibodies against pathogens, so the next time your body meets a virus or bacteria, its antibodies can spring into action. However, she notes, “over-the-counter remedies have nothing to do with immunity because they just treat symptoms of an existing illness.” Immunity is about your past exposure to an illness, not your response to the symptoms. Whatever you do, believe in it. Storiale may be onto something else, though. His bias against OTC remedies, however flawed, may be his best medicine. He describes himself as “very optimistic,” and this optimism may be what’s keeping him so healthy, says Emeran Mayer, M.D., Ph.D., a gastroenterologist and neuroscientist at UCLA and the author of The Mind-Gut Connection. Dr. Mayer relates the power of belief to the placebo effect. When you think positively or take something you believe is good for you, your brain tells your body it should feel better. And it turns out your body is a good listener.

3

POP THESE, NOT THOSE The verdict on popular supplements. REPORTED BY LAURA TEDESCO AND JACKIE FRERE

Vitamin C

It can protect against cell damage that would otherwise deter white blood cells from fighting germs. Abbreviate a cold with 500 milligrams three or four times a day instead of one megadose. Try Bronson Laboratories Vitamin C Crystals.

Echinacea

Its immunity advantages are uncertain and depend on the species, plant parts used, and dosage. The aboveground parts of the plant can shorten a cold, but you’d essentially have to take the whole bottle on the first day. That’d cost you.

Probiotics

Certain probiotic species may promote secretion of immunoglobulin A, a critical antibody. To promote digestive health, take safe, well-studied probiotics, such as Lactobacillus GG (in Culturelle) and Bifidobacterium infantis (in Align).

Astragalus

This herb helps prevent colds by boosting bone marrow’s ability to produce white blood cells. Try taking 500 to 1,000 milligrams twice a day, especially when traveling. Our experts suggest Now, Nature’s Way, and Vital Nutrients brands.

Elderberry

It can battle a cold, but evidence is strongest for fighting flu. One study found that elderberry liquid extract inhibits influenza A and B viruses. Try a tablespoon a day of Nature’s Way Original Sambucus Elderberry Extract. It’s sweet, so you won’t gag.

Airborne and other blends

Some of these proprietary vitamin-plus-mineral supplements contain zinc, which many believe promotes immunity, but there’s little evidence to support that. One possibility could be patients experiencing a placebo effect.

Sources: Victoria Maizes, M.D., director, University of Arizona Center for Integrative Medicine; Roger Clemens, Dr.P.H., University of Southern California School of Pharmacy

MensHealth.com / January•February 2018 79


HEALTH

You Can Take the Heat HOW ONE CHEF OVERCAME DEPRESSION AND GOT BACK IN THE KITCHEN. BY JOSHUA ST. CLAIR

All it took was a split second for Scott Howell’s life to begin unraveling. In November 2014, just before Thanksgiving, a 1,200pound grill fell off a truck during unloading and broke his right leg in a dozen places. Doctors avoided amputation with six surgeries, but Howell nearly died during the third one and was in a medically induced coma for 24 hours. The real hell, though, awaited him after his hospital stay. On a regimen of opioid painkillers every eight hours, Howell spent five months in bed and suffered from depression. It stayed with him as he transitioned to a wheelchair and then learned to walk again. He smoked marijuana “all the time,” he says, and heavily consumed vodka, bourbon, and gin. Not working crushed his identity. He once asked his wife to hide his gun and twice checked into a psychiatric facility. “I bullied my way through life,” he says, “and all of a sudden I couldn’t do anything. I lost myself.”

In March 2015, Howell’s wife, Aubrey, insisted that he get help. He went to Pavillon in Mill Spring, North Carolina, for 84 days of individual and group therapy. “I had to ask someone to help me learn how to be a human being again,” Howell says. Group therapy made him realize “other people are having the same troubles, that you’re not alone.” Scott and Aubrey are separated now, but Howell says they’re great friends and business partners. “We just can’t be married anymore, which sucks. I lost that.” But the chef did find a better version of himself. “I was never that grateful about anything,” he says. “I learned that I needed to listen to people and genuinely care about what they were saying. I don’t think I would have ever accomplished that if I hadn’t been stopped. I would have just kept plowing over people. I’m so appreciative now. That’s a part of recovery and a part of healing. I’m glad it happened to me.”

SCOTT HOWELL The 54-yearold chef has worked in Michelin star restaurants, studied under James Beard Award winners, and cooked at celebrity weddings. Since 1992 he’s owned Nana’s, an upscale restaurant in Durham, NC.

JON SCHUBERT (comeback badge)

THE CHEF RECOMMENDS

“Group therapy: If you lose touch with people, you lose touch with yourself. I pushed everyone away. Isolation isn’t a good thing.” 84 MensHealth.com / January•February 2018

PHOTOGRAPH BY JEREMY M. LANGE


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Feel the Burn U.S. households with credit cards pay, on average, $1,300 annually just in interest.

MONEY For loan oft loses both itself and fr iend. —The Bar d

Married with Credit Cards

Ever feel like no matter what you try, you end up even more buried in debt? So did this couple—until they took charge. BY BRENDAN GREELEY

86 MensHealth.com / January•February 2018

Here’s what finally did it: We needed a car, any car. Some friends had a teenage hatchback and said they’d offload it for a discount, $5,500. We—my wife, Beth, and I—didn’t have that much cash, so we got a $5,500 car loan. At 9 percent interest. It was an embarrassing plan, and we knew it. But it was better than plan A: a single-speed bike I’d dug out of the garage. PHOTOGRAPH BY TED CAVANAUGH


PREPARED FOR A LONGER RETIREMENT? THE EXPERIMENT THAT GOT COUPLES TALKING.

We’re living longer, which is great. But it means we could be underestimating how much money we’ll need in retirement. The bigger concern? Most of us aren’t talking about it. So we invited couples to guess how much money they’ll need in retirement using our interactive walkway. It turned out that most couples weren’t on the same page and fell short of the average length of retirement. They walked away from our experiment with an important new perspective—because we’re living longer, we need to start planning for longer. A good place to start? Planning for income that lasts all our years in retirement.

FOR MORE INFORMATION, GO TO PRUDENTIAL.COM.

RETIREMENT

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© 2017 PRUDENTIAL FINANCIAL, INC., NEWARK, NJ, USA. ALL RIGHTS RESERVED. 0309529-00001-00


MONEY

HOW TO GET YOURSELF ON BUDGET

THREE TOOLS FOR PAYING THE PIPER

Financial Peace University

YNAB When he was in college, Jesse Mecham wanted his wife to be able to stay home with their first child, so he built a spreadsheet to track spending. That spreadsheet is now a clean, powerful phone and Web app. Commit some time to learning Mecham’s methods; they are effective, but not immediately intuitive.

FOCUS ON YOUR CASH

Don’t look back, says YNAB’s Mecham. Just plan how you’ll spend every last dollar you have today in your checking account.

88 MensHealth.com / January•February 2018

Find an FPU discussion group, pony up the $119, and complete the nineweek course. Behavioral economists call this a “commitment strategy.” You signed up, the group is waiting, and it would be awkward if you didn’t show up. Often these groups meet at a church, but don’t be put off if it’s not your god. Useful advice is in there for every human.

Grandparents If yours are living, call them! They knew how to save. In the 1950s, when my grandparents were my age, savings in the U.S. hovered between 10 and 12 percent of disposable income. By the early 1980s, that had begun to drop. Now it’s below 4 percent. You can track, over the exact same time period, the growth in consumer credit.

GIVE IT 10 MINUTES EACH DAY

Monster budgeting sessions suck, so you’ll avoid them. Set a daily check-in: morning coffee? After the kids go down?

PHOTOGRAPH BY JOHN LOOMIS

Prop styling: Michelle Longo/Halley Resources (opener)

We both had jobs—my wife is a physician, even. Still, we didn’t have one hatchback’s worth of liquid savings, and we owed so much in consumer debt that new credit had become expensive. But it was a small victory for my wife. She’d been insisting that we join a discussion on budgeting at a Methodist church near where we live in Maryland. We are not Methodists. We’re not even particularly religious. But that car loan removed any doubt: Beth and I needed a come-to-Jesus moment. We were bad with money. Parish houses are the same everywhere: floral curtains, institutional furniture. Reluctant husbands are the same everywhere too: folded arms, tight smile. I did not need anyone to tell me about money, because I write about economics and finance for a living. I talk to Nobel Prize winners, cabinet secretaries, Federal Reserve bank presidents. And I knew what the problem was: ice skating lessons. We have four kids, skating is expensive, and I loathe waiting around at the rink. No more skating, debt solved. It did not take a group discussion to figure this out. The group has a big name, Financial Peace University. It’s part of the Dave Ramsey brand. Ramsey worked in real estate and got himself into deep debt, and then out of it, in the 1980s. He now teaches people how to save and offers Biblical support for why they should. “Americans have forgotten the word ‘no,’ ” he wrote to me. Saying no is a sign of emotional maturity, he added, and the principles he teaches are “God’s and Grandma’s ways of handling money.” Ramsey is unambiguous about debt: The only way to handle a credit card is with a pair of scissors. His website nods to a quote from Proverbs, saying that the borrower is slave to the lender. My wife and I don’t feel like slaves. But he wasn’t altogether wrong about us. We don’t know how to say no. My wife and I are not alone. The recession ended in 2009, and for a few years, Americans began paying down their debts. But


ELIAS STEIN (illustrations)

increased. Beth and I might be perfectly committed to each other, but we were imperfectly committed to our budget. We kept failing because we always had more credit available. Unlike our grandparents, we failed because we could. Understanding this, for me, was the beginning of a way out. So we cut up our credit cards. Then we booted up You Need a Budget, titled our new budget file “No: Seriously,” and figured out how to spend to the nickel only what we had in our bank account at the time. Then my wife snuck beer and pulled pork into the house and threw me a surprise 43rd birthday party—off budget. The next morning, though, we woke up, cleaned the kitchen, opened my laptop, and together figured out exactly what we were going to give up the following week to pay for it. It was an oddly enjoyable little date. I’d call it hopeful, even. We zeroed out the booze budget. We kept the damn ice-skating lessons.

SECOND OPINION

LET CREDIT CARDS FLY YOU

If you’re disciplined, you can book Etihad First Class, all on points, but you have to be obsessed. Follow these seven rules. —ANDREW YANG

1 2 3

COMPARE AND DESPAIR The Greeleys relied on credit cards to sustain their pre-kid lifestyle even after they added a fourth sprout and a lot of house. $29,000 CREDIT CARDS

4

$550,000

5

AUTHOR’S HOUSEHOLD DEBT

6

$5,500 CAR LOAN

$123,400

EMBRACE BUDGETING AS THERAPY

You got into debt because you were avoiding hard choices. Once you confront those choices, you’ll be mad with yourself, with your spouse. Know that going in.

$26,000 MISC.

AVERAGE OWED BY U.S. HOUSEHOLDS WITH ANY DEBT

Always pay your bill in full. Always.

Charge it all. Flying isn’t the only way to earn points/miles.

Don’t lock into an

Get a premium card— the fee is worth it.

Even at $450 a year, the Chase Sapphire Reserve is the one you want now. This card gives you triple points on travel and dining. So any time you eat at McDonald’s, take an Uber, or buy a round of drinks, you’re closer to your next vacation.

$409,000 MORTGAGE

$80,000 STUDENT LOAN

Never carry a balance.

airline card. Many cards award points usable on any airline. Those cards are often more valuable. Seriously: Look it up.

Federal Reserve Bulletin (U.S. debt)

since 2013, consumer debt has been creeping back up. This time, unlike before the recession, the upswing isn’t coming from mortgages or home-equity loans. It’s coming from credit cards, student loans, and—one of the biggest drivers right now—car notes. From the government’s perspective, this is basically a positive thing. When banks and lenders offer more credit and people take it on, policymakers see a sign of economic confidence, of hope for the future. When people borrow, they also build things and buy things. This is good for the nation’s economic growth. But it’s not always great for the citizens. Money, an economist will tell you, is just a ledger on which we record our preferences. Beth and I preferred to have four children. For three years, we gave up her salary and moved the entire family to Long Island’s Gatsby-expensive North Shore so she could complete a medical fellowship. Once we were there, we also preferred to keep spending as if nothing had changed. We traveled. We ate out. We borrowed from my 401(k) and then did it again. We plumbed the depths of one credit card, then another, then another. We bought four pairs of ice skates. Financial Peace University wasn’t the only thing we had tried. We’d also tried an online service called You Need a Budget and even recommended it to my brother and his wife. They use it happily, budgeting smugly together on their laptops on the cozy back porch of their tasteful, affordable house. In our house, I’d quietly betray our budget with books, with drinks after work (“networking”). My wife, spying my betrayal in the credit card statement, would match it. Our grandparents saved money for emergencies because they didn’t have credit cards. They had what behavioral economists would now call a “commitment strategy.” They saved because they had to; when the money was gone, it was gone. Since then, credit cards have robbed us of that commitment—savings rates have declined as consumer debt has

Forget the debit card. It’s not helping: It’s points-less!

Load up on cards.

That’s okay. A wallet full of credit cards won’t necessarily hurt your credit rating. Manage them like a stock portfolio: Over time, add some and jettison others as benefits change.

7

Do not break rule #1.

The credit card companies make bank off dumb suckers. You’re not dumb. Or a sucker.

MANUFACTURE SOME EASY WINS

Pay off smaller debts first. Your biggest hurdle is not interest rates; it’s your own weak ape brain, which wants to quit, because budgeting is hard.

MensHealth.com / January•February 2018 89


THE

BY STEPHEN RODRICK

P. 9 0

PHOTOGR A PHS BY R AINER HOSCH


MARK WA H L B E R G


M A R K WA H L BE RG D OE SN’T R E A L LY H AV E A PROBL E M

92 MensHealth.com / January•February 2018

Styling: Samantha McMillen/The Wall Group, grooming: Johnny Villanueva/ Kerastase L’incroyable Blowdry/traceymattingly.com, prop styling: Faethgruppe, production: Emily Roth/Producit, PETER KOMIEROWSKI (Slay 2018 badge)

getting people to listen to him...most of the time. We’re high in the Hollywood Hills; crows circle overhead and L.A. seethes below on a near-100-degree day in October. Wahlberg, 46, in dark jeans and Air Jordans and wearing a 16-karat gold cross, is trying to explain the per-squarefoot cost of putting a family-owned Wahlburgers restaurant in Times Square when his phone rings. “It’s Ari. I’ve got to take it,” says Wahlberg, apologetically mentioning his agent, the real-life version of the character played by Jeremy Piven in the Wahlberg-helmed series Entourage.


ON HIS WORK ETHIC

“ T H E O N L Y WAY T O B E

THE BEST IS TO KEEP WORKING L I K E YO U G O T

N O T H I N G.

James Perse T-shirt, Nike shoes, Montblanc watch (throughout); Hudson jeans (previous spread); Lululemon pants (above)

KEEP GETTING AFTER IT A N D B E A G G R E S S I V E .”

I can only hear Wahlberg’s side. “Okay, is this gonna happen or is this an Ari special?” he asks with a sly grin. “Well, good, I’m glad the mixing is going well, but that doesn’t mean take the foot off the pedal. Let’s push down on the gas...He’s good, but you have to push him... Ari, listen, I only got you for 30 seconds. We’ve got to move from left field to right field.” Wahlberg sighs and looks up toward the crows. “When you know, call me back.” He apologizes for the interruption and gets back to what we were talking about: how he keeps things fresh when he could be taking his foot off the gas. He’s just finished his 43rd movie, the Ridley Scott–directed thriller All the Money in the World. “It’s work ethic, it’s something I’ve always had.” He mentions his four kids growing up in a much different world than his smash-and-grab Dorchester, Mass. “They’re only going to learn it if they see it from me.” But not ever yone listens to Ma rk Wahlberg. You see, he’s got kids. Last year, Lofty ambition (in and fitness) a mini-scandal arose when Wahlberg was life requires Wahlberg seen leaving the Super Bowl before his to stay grounded.


THE GREAT WAHL 1

The secret to Mark Wahlberg’s gym longevity? Four moves from Elementally Strong trainer Brian Nguyen.

3

Stick ’Em Up Combats slouching posture

4

Dowel Dislocation Improves shoulder mobility

Hold a broomstick or dowel near its ends at your waist. Keeping your elbows straight, gradually lift it overhead. Lower it behind your torso, as far as your range of motion will allow. Return it to the front side.

MOVES: PERFORM EACH FOR 30 TO 60 SECONDS. DO 3 TO 5 SETS.

Sandbag Chop Develops upper back mobility

Kneel on your right knee, holding a sandbag at your right hip. Raise the sandbag diagonally over your left shoulder. Lower it back to your right hip. Repeat for time; then switch to your left knee. That’s 1 set.

“What can I say?” Wahlberg says with a shrug. “They love it.” Wahlberg has some unique motivational techniques available for Mikey. He pushes a button on his phone and there’s Julian Edelman of the Patriots congratulating him on his jersey selection—Edelman’s number 11—and urging him on. “Mikey, I see you’re wearing the sticks and looking good in it. Good luck in the playoffs. Go Pats. Do some work, buddy. Do some work.”

A

A W E E K B E F O R E W E T A L K E D , WA H L B E R G H A D B E E N

in New York City scoping out potential spots for a Wahlburgers, the family-run, Mark-funded burger joint made famous by the A&E reality series. As he checked out a Times Square McDonald’s that had a similar layout, he was able to look around undetected for about 90 seconds before the masses descended on him, thirsting for selfies. Wahlberg smiled for the fans, but he tries to live his life as privately as a movie star can. “I don’t seek out that kind of attention. It’s a little crazy, but crazy things can happen when you’re walking down the street.” He quickly turns the conversation back to the bigger picture. “There are a lot of pros and cons, and it’s probably the most expensive piece of real estate rentwise in the country. We’ll see.” Wahlburgers CEO Rick Vanzura says they’re still considering it. “We have nothing firm on Times Square. We have 20 stores now and plan to open another 25 to 30 by the end of 2018.” For a man who started his life as a small-time thug, high school dropout, and then rapper/underwear model, the smart money would not have been on Wahlberg’s being one of the sharpest minds in Hollywood at age 46. The youngest of nine kids, he tried to emulate the gangsters he saw in the James Cagney films he watched endlessly with his truck-driving father. It ended badly with Mark doing time for assaulting a Vietnamese man. I ask him what turned his life around, and he smiles like I’m an idiot: “Uh, jail.”

BROWN BIRD DESIGN (illustrations); Hudson jeans

beloved Patriots mounted their historic comeback. At the time, he told reporters he had a sick son who needed to get back to their hotel. That’s partly true. The Wahlberg family was watching the game in a luxury suite in Houston’s NRG Stadium while the Patriots were getting pounded. Wahlberg and Rhea Durham’s second son, 8-yearold Brendan, was not handling it well at all. “He was spitting out F-bombs and going crazy. It was bad,” says Wahlberg, shuddering as if he’s reliving the moment. “He was lying down on the carpet. He was very upset.” Rhea wanted to stay, but Wahlberg wasn’t having it and left with his boy. I ask Wahlberg if his son learned a valuable lesson about not giving up on your team, and he laughs. “Heck no. He’s a vicious sore loser. He wants the ball. He hates when his brother gets it. When he doesn’t get the ball, he goes crazy. He throws rocks.” Brendan’s older brother, Mikey, is in the football playoffs this weekend, and Dad is pretty stoked. He pulls out his phone and shows video of Mikey taking a handoff, breaking into the open, and running for a touchdown. You can see Mark doing security in the end zone. “It’s crazy because all his teammates came to greet him, and they’re like, ‘Fuck yeah!’ And I’m like, ‘Excuse me?’” Wahlberg has tried to get his kids into golf, but they like the rough stuff. “I tell them golf and baseball are the two sports where they have the best chance for a long career, but they want to play football.” In a twist, it’s his wife who’s more excited about football. “She thinks they’re gonna go pro, and I’m like they have to have something to fall back on.” To hear the former wild boy talk of the importance of education is striking. (Wahlberg has his GED.) Letting his kids play tackle football at all wasn’t a decision he and his wife made lightly. He took his sons to see the movie Concussion twice and had NFL players stop by the house to talk with his sons about the pain and risks of the sport. In the end, his sons’ passion won out.

Hones bench press efficiency

Support your shoulders and head on a bench; raise your torso into a hip bridge. Hold a light kettlebell (bell in your palm) in one hand. Bend both elbows and lower your hands to chest level; then raise them.

Attach a light resistance band at shoulder level. With both hands, pull it so you have light resistance, and then pull your hands to your shoulders. Extend your arms overhead; then slowly lower them back down.

2

Hip Bridge Chest Press


and noted anti-Semite Mel Gibson, who plays his father in Daddy’s Home 2. “He passed on a lot of movies, a lot of really good movies. And he told me, ‘You should get it while there’s time. Get it while it’s there. If you’ve got an opportunity, work.’ ” He pauses for a second and mutters it again: “Work.” S E N S I N G A PA T T E R N ? WA H L B E R G ’ S

I met Wahlberg a decade ago. He was much closer to the old days back then. He didn’t make any excuses but offered an explanation. “I’m glad I don’t have to be like that anymore. It is really tiring to have that front,” said Wahlberg. “But where I came from you had to be like that or you’d be trampled. Now it’s okay to be sensitive. But where I came from, if you weren’t tough and couldn’t take care of yourself, you were gonna get tortured.” That seems like more than one lifetime ago. Besides burgers and being on screen, Wahlberg produces most of his own films and is toying with the idea of setting up an entertainment website. He’s also a gimlet-eyed starmaker: He talks of developing a show for 10-year-old Scarlett Estevez, who plays his puckish daughter in the Daddy’s Home movies. “She just has something. She’s going to be really amazing.” I ask him if someone like Burt Reynolds gave him pointers when Wahlberg, then in his 20s, made his breakthrough as porn star Dirk Diggler in Boogie Nights. Wahlberg pauses. “There’s a lot of people who are going to be the next big thing and then they just get dragged down by something,” he says, fingering his rosary, an outward sign of his devout Catholic faith. “I was lucky it didn’t come to me all at once...I’ve worked with Jack Nicholson, Jimmy Caan. I’ve been lucky. But it was Mel.” He’s talking about former People Sexiest Man Alive

enterprises may make significant revenue because of his focus on due diligence and profit margins, but his body is the original moneymaker. Wahlberg has made a few concessions to middle age: “I don’t play basketball anymore because I don’t want to roll an ankle and miss a movie or screw up my golf game,” he says. All the Money in the World, a crime drama about the kidnapping of John Paul Getty Jr., was shot in Rome, which Wahlberg claims wasn’t so great for his physique. “I’ve been off the wine for 15 days.” He talks about his new VersaClimber like some bros talk about their Beemers: “I’m doing that twice a day and jumping rope.” Wahlberg’s next project is Mile 22, a CIA thriller that marks his fourth collaboration with Peter Berg, a director he views as a brother following their work on Lone Survivor, Patriots Day, and Deepwater Horizon. “I’ve been fat in all of Peter’s movies,” says Wahlberg. “For this one I’m going to be down to 6 percent body fat.” Going all Val Kilmer in middle age isn’t something Wahlberg will allow to happen. You can tell it matters to him even in his jokes. “Joe Pesci told me he gets his workout by squeezing the steering wheel on the way to the golf course.” He pauses. “I told him, ‘Bro, it’s not working.’” What Wahlberg doesn’t mention is that his day starts in the dark so he can get a workout in before hitting the links. “If I wake up at 3:30, I can go to the golf course at 6:30, be done by 8:30, and then be home and then do the rest of my stuff: work with a physiotherapist, get treatment, hit the cryo chamber.” Loving the work seems to be Wahlberg’s key to his once stormy and now enviable life. A decade ago he was still hanging with the real Johnny Drama and a guy named Rasta Phil. Most of the entourage is gone. “Johnny moved back to Massachusetts, and his golf game has gone to shit,” he says with a grin. Coasting along isn’t in his nature. “The only way to be the best is to keep working like you got nothing,” Wahlberg says. “Keep getting after it, and be more and more aggressive, more and more focused every day. I don’t know. I have more drive and desire now than I ever have.” It’s time for Wahlberg to leave. He has to get back to work, but it’s not a movie. He has to pick up his kids from school. They may not always listen, but they hate it when Daddy’s late. MensHealth.com / January•February 2018 95


DEATH TO

CALORIES!


There’s a far smarter approach to eating your way to a better body and a longer, healthier life. Finally. R E J O I C E, E A T E R S ! The era of meticulous calorie counting is over. And good riddance, because the conventional “calories in/calories out” model ignores one key factor: the quality of your food. Instead of counting calories, consider a 2017 New Zealand study suggesting that a diet centered on consuming whole foods like vegetables, legumes, whole grains, and fruits freely until you’re satisfied can lead to sustainable weight loss. To break it down even more: “Monitoring the macronutrient composition of your diet—protein, carbohydrates, fat—is more important by far than counting calories,” says Mike Roussell, Ph.D., R.D., author of The MetaShred Diet, out now. Do that and you’ll cut the junk, net more disease-fighting antioxidants, and drop the pounds you’ve wanted to lose for years. Part 1 shows you how. Part 2 tells you why.

BY M E N ’ S H E A LT H E D I T O R S PHOTOGR A PHS BY SAM KAPLAN P. 9 7


PART

1 MACRO 1 2 3

Find Your Basal Metabolic Rate (BMR) Here’s the formula: 66 + (6.2 × your desired weight in pounds) + (12.7 × your height in inches) – (6.76 × your age in years). It may sound complicated, but stay

with us. Say you’re 35 and 6'1" (73") and want to weigh 180 pounds; your BMR is 1,873. Note: The rest of the data and meals on these pages follow this hypothetical guy.

MEALS

YOUR 1 2 3

Multiply Your BMR by Your Activity Factor Now gauge your fitness. Be honest! Little to no activity: 1.2 Mildly active: 1.3 Moderately active: 1.4 Extremely active: 1.5 The result is the number of daily

31.6% 37.1% 31.3%

PROTEIN

BREAKFAST

35.8% 30.0% 34.2%

FATS

PROTEIN

EGG SCRAMBLE WITH SWEET POTATOES Meanwhile, whisk 4 large eggs, 4 large egg whites, and a pinch of salt and pepper. Spritz a pan with cooking spray and scramble on medium, about 5 minutes. Sprinkle with 2 Tbsp chopped chives and serve with the spuds.

571 CAL 44G PROTEIN 52G CARBS (9G FIBER) 20G FAT

LUNCH Spread 2 slices of whole wheat toast with ½ tsp mustard, and an additional slice with ½ tsp mayo on each side. Top 1 mustard-slathered slice with a piece of cheddar (½ oz), 1 lettuce leaf, 2 slices of plum tomato, and

CARBS

FATS

TRIPLE-DECKER CHICKEN CLUB 1½ oz premade rotisserie chicken. Top this stack with the mayo-slathered slice; then repeat with the same filling. Finally, top everything with the last mustardslathered slice. Cut diagonally down the middle and serve.

508 CAL 45G PROTEIN 38G CARBS (6G FIBER) 19G FAT

NOTE: “DON’T BECOME OBSESSED WITH 100 PERCENT ACCURACY,” SAYS ROUSSELL. TREAT YOUR MACRO PERCENTAGES AS A GENERAL GUIDE. NOT A

Food styling: Jamie Kimm, prop styling: Olga Grigorenko/Honey Artists

Preheat the oven to 425°F. On a baking sheet, toss a diced 8 oz sweet potato, ½ cup chopped onion, 2 tsp chopped rosemary, and salt and pepper. Spray with cooking spray and roast until tender, about 20 minutes.

CARBS

calories you take in to reach your goal for your activity level. So for our inactive 35-year-old, that’s 2,248 calories. If he then becomes active, he adjusts the math.


TACTICAL SNACKS

On this plan, calories play a guiding role only in determining the macronutrients you need each day. But they are no longer your master. Instead, eat your macros—and then watch your weight drop and your muscle stack up.

1 2 3

You don’t have to eat all your macros at mealtime. Fill in with a variety of bites that adhere to your macro breakdown.

Determine Your Macros Protein: 1 gram has 4 calories. Aim for 1 gram per pound; if your goal is 180 pounds, you need 180 grams of protein a day. That’s about 720 calories, or roughly 34 percent.

Carbs: 1 gram has 4 calories here too. Aim for 34 percent. Fat: The leftover. In the example, that’s 32 percent. Fat contains 9 calories per gram, so less is more.

PROTEIN

CARBS

FA T S

Celery

Hard-boiled egg

36.2% 30.8% 33.0%

PROTEIN

G OOD CA R BS

Bell pepper

FATS

Clementine

Cheddar cheese

Cucumber

Avocado toast

Peanut butter

DINNER Preheat the oven to 425°F. On a large rimmed baking sheet, toss 1½ cups each chopped carrots and halved brussels sprouts, 1 quartered shallot, 2 tsp maple syrup, 1 tsp olive oil, and salt and pepper. Roast until golden

LAMB CHOPS WITH ROASTED VEGETABLES brown, about 20 minutes. Heat a large cast-iron skillet on medium high and add another 1 tsp oil. Season 4 lamb chops with salt and pepper. Sear until browned, about 4 minutes per side for medium. Serve with the vegetables.

682 CAL 63G PROTEIN 53G CARBS (13G FIBER) 25G FAT

NUMBERS GUY? THE MYFITNESSPAL APP HAS A MACROS TRACKER.

Berries

Cashews

Beef jerky

MensHealth.com / January•February 2018 99


C

C O U N T C A L O R I E S , S K I P T H E FA T :

PA R T

For 40 years, these have been the twin pillars of most mainstream weight loss advice. But according to David Ludwig, M.D., Ph.D., author of the 2016 bestseller Always Hungry?, the best way to lose weight is to do neither. Fat is not the villain, he writes; processed carbohydrates are. And put down the low-fat Twinkies! “For 40 years we gobbled up lowfat foods,” he says, “but they were actually making us fatter because they were filled with processed carbs instead of fat.” Epidemiological data backs him up: The rise in obesity rates began in the late 1970s, around the same time the U.S. Department of Agriculture began recommending that Americans eat a low-fat diet. After 30 years of scientific research and watching his patients struggle with their weight, Dr. Ludwig decided there had to be a better way to eat. Perhaps because he is also a professor at Harvard Medical School, Dr. Ludwig can’t resist including pop quizzes in Always Hungry? to see if you’re with him so far. “What is the minimum amount of carbohydrate required for long-term survival?” he asks in Mini Quiz #1. The answer, on page 73: Zero. We must have fat and we must have protein, but we can survive without carbs, he says.

2

THE

CALORIE

So you want to lose 10 pounds? Science has a few different variations on how to go about it (and the Internet has hundreds more!). Amid the debate, though, one thing is growing increasingly clear: The once-all-important calorie is busted.

100 MensHealth.com / January•February 2018

BACKLASH

BY BILL GIFFORD


Best Spud?

Or Sugar Shock?

Could this freshfrom-the-earth, vitamin-rich, high-fiber food be contributing to your weight gain? One scientist thinks so.

One reason food producers have piled on the sweet stuff in the past few decades: low-fat food tastes so damn terrible.

As an endocrinologist, Dr. Ludwig has long been focused on what happens when the carbs we eat turn into sugars in our bloodstream, spiking levels of the hormone insulin. This is why he’s more concerned with starches than butter: All the simple carbs we consume are making us gain weight, he says. Here’s Mini Quiz #2: “Which of the following raises your blood glucose and insulin the most after consumption, calorie for calorie?” Your choices: (1) white potato (baked); (2) ice cream; or (3) pure table sugar. His answer: The potato! Dr. Ludwig would prefer you ate a half cup of ice cream than a large baked potato. One nutrition blogger disparaged Dr. Ludwig as a “hater of the lowly potato,” a charge he readily pleads guilty to. The tuber’s nutrients—fiber and potassium, plus vitamins B6 and C—are not enough to redeem it because it too easily becomes fuel for our fat, Dr. Ludwig says. You might think butter is worse for you than white bread, but according to Dr. Ludwig, you’re wrong. Obviously, Dr. Ludwig isn’t the first to champion a low-carb diet. It’s been around since the late 19th century, when a British casketmaker named William Banting became the low-carb originator. Then there was that Atkins guy, who championed the weight-loss power of steak and bacon, much to the horror of the American Medical Association. Low-carb variants range from ketogenic (an ultralow-carb plan that uses fat-derived ketones as the body’s main fuel) to paleo, which disses cultivated grains, sweeteners, and processed oils. And a plethora of other eating plans and apps focus on ratios of the big three macronutrients: protein, carbs, and fats. “The basic problem is that we are eating and living in a way that puts our fat cells into calorie storage overdrive,” says Dr. Ludwig. “Those fat cells suck up and store too many calories, leaving too few for the rest of the body. We think of obesity as a state of excess, but it’s really a state of starvation.”

DIET

THE

Confused about what to eat on each diet? No wonder. Here are what a few methods advise.

MATRIX

PROTEIN CONTENT 40% LUDWIG: PHASE 2 ZONE

30%

PALEO

ATKINS

SOUTH BEACH LUDWIG: PHASE 1

DASH

20 ORNISH

MEDITERRANEAN

KETOGENIC

LUDWIG: PHASE 3

STANDARD LOW-FAT

10

0 FAT 0%

10

20

30

At the heart of Dr. Ludwig’s approach is the “carbohydrate-insulin hypothesis,” a summation of decades of research and thousands of patients. The process of losing and gaining weight, Dr. Ludwig argues, scrambles your hormonal signals that tell you to stop eating. When you do happen to shed pounds, those same hormones can cause you to gain the weight right back. People aren’t fat because they overeat, Dr. Ludwig contends, they overeat because they’re fat. “Calorie counting to lose weight is like holding your breath,” says Dariush Mozaffarian, M.D, M.P.H., dean of the Friedman School

40

50

60

70

of Nutrition Science and Policy at Tufts University. “You can do it for a while—that’s why all fad diet books work—but there are these powerful pathways in our bodies to control our weight, and ultimately they overwhelm our willpower.” Robert Lustig, M.D., a neuroendocrinologist at UC San Francisco who has also studied links between insulin and obesity, puts it more succinctly: “Calories are bullshit.” But Drs. Lustig and Ludwig and their adherents have critics too, many of whom believe that they’ve oversimplified the interplay of carbs, fat, and insulin and their effect MensHealth.com / January•February 2018 101


DE ATH TO CALORIES PART 2

on weight gain. Kevin Hall, Ph.D., a senior investigator with the National Institutes of Health and Dr. Ludwig’s most vocal critic, has made it his business to call bull on the carbinsulin theory as a whole. Where Dr. Ludwig sees a clash of two paradigms, Hall sees confusion and misinterpretation. And there the battle lines are drawn. “ T H I S I S A V I O L AT I O N ,” D R . LU DW I G

says as he pours himself a small glass of sauvignon blanc. “I don’t normally do this during the week.” It’s dinnertime at the Ludwigs’ cozy home in Brookline, a short walk from the doctor’s office at Boston Children’s Hospital. His wife, Dawn, is busy at the stove. (They met at a macrobiotic food conference.) Their 8-year-old son, Benji, looks on hungrily. After communicating with Dr. Ludwig regularly for nearly a year, I finally invited myself to his home for dinner. As soon as I walked in, I was glad I had. Moroccan-spiced lamb stew bubbled on the stove. It’s a dish that Dawn, a trained chef who once ran cooking schools in Austin, Texas, contributed to Always Delicious, the cookbook companion to Always Hungry? that’s due out in March. Early in his career as a physician, Dr. Ludwig himself had prescribed low-fat diets to his patients who were struggling with obesity, only to watch them grow heavier. He now recommends foods that are higher in fats, including full-fat yogurt and cheese, as well as olive oil, avocado, and fattier cuts of meat, like lamb. Brian Goodhart, 47, has followed Dr. Ludwig’s program after trying and failing several other diets. He’s continued to shed pounds on Dr. Ludwig’s plan despite his talent for preparing his own homemade pork sausage. “What can I say—I love to cook,” Goodhart says. He blew past his original goal—200 pounds, down from 255—and

then just kept going. Now he weighs around 155 and shops for 31-inch-waist pants. Not only that, he claims he doesn’t feel hungry at all. “I can’t get across to people enough: I don’t deprive myself,” he says. “They say, ‘There’s no way you haven’t counted calories.’ And I’m like, ‘No—not one!’ ” “You can actually eat the fats. For guys, that makes it easier,” says Matthew Carr, 61, another convert to Dr. Ludwig’s theory. He dropped from 212 pounds to 175. “It’s dramatic how much more energy I have now.” Some kind of carbohydrate forms the staple for nearly every world cuisine: Rice, corn, and wheat make up a staggering 60 percent of the world’s food energy intake. Dr. Ludwig’s diet doesn’t ban carbs completely and forever; it’s only for an initial two-week period in order to reset your metabolism, he says. After that, you reach a new normal during which you can carefully reintroduce carbohydrates—preferably complex carbs like vegetables and whole grains—until you reach a personally optimal balance of fat, protein, and carbs. Dr. Ludwig recognizes that people like eating carbs—and indeed, research shows that a whole-grain, pasta-based meal can be satiating. There’s even a recent theory, advanced by an Australian study last year, that some people are more sensitive to the taste of carbohydrates in food. That could be one reason why some dieters find it difficult to stay on stricter low-carb diets. While there is no pasta in sight at the Ludwig family table (tonight the role of couscous is being played by riced cauliflower), dessert is present and accounted for. As Dr. Ludwig talks, Dawn is scooping out round balls of chocolate chip cookie dough. I’m wondering if these might be off the record, but nope. Thanks to almond flour and coconut oil, “they’re soft and gluten free,” Dawn says. I

“N O B O D Y I S B I N G E I N G O N B U T T E R. AND IT’S NOT A Q U E S T I O N O F T A S T E; I T ’ S B I O L O G Y.”

102 MensHealth.com / January•February 2018

David Ludwig, M.D., on why some carbs are the true health hazard.

could eat about a hundred of those, I mutter to myself. Dr. Ludwig nods. “There are no purefat binge foods,” he says. “Nobody is bingeing on butter. And it’s not a question of taste; it’s biology. The biology drives your taste.” A F E W W E E K S A F T E R M Y BR O O K L I N E

meal, I sit down for lunch with Hall. “I like David Ludwig,” Hall says over a healthylooking niçoise salad. “He’s a nice guy, and he’s been kind to me in the past. But here’s where I have some moral issues: You need to be really sure about something from a scientific standpoint before you go to the public with a book and make diet recommendations.” In Hall’s view, the carb-insulin model is overly simplistic—and wrong in a few aspects. One 2016 study he published placed a group of 17 overweight and mildly obese men on two calorically similar diets—a high-carb diet immediately followed by a low-carb diet—for four weeks each. Participants had a significant drop in insulin secretion after going from a high-carb to a low-carb diet. But fasting glucose (a marker of insulin resistance) and fat loss were comparable, with a slight uptick in calorie burn for the low-carb diet. This may put a kink in the carb-insulin theory, which proposes that going low-carb will lead you to burn an extra 300 to 600 calories a day. A few months later, at ObesityWeek, the world’s largest obesity conference, Hall and Dr. Ludwig faced off in front of a standing-room-only crowd. Hall argued that his studies meant that certain parts of the carb-insulin theory had to be thrown out, and that the overall theory needed drastic modification, while Dr. Ludwig said Hall’s study was too brief and the sample size too small. Using another method of measuring energy expenditure, called “doubly labeled water,” Dr. Ludwig said that the test subjects did in fact see metabolic improvement. A mild-looking 46-year-old, Hall toiled at the NIH for nearly a decade before a series of high-profile papers lifted him to prominence. A physicist by training, he specializes in rigorous quantitative analyses of energy expenditure—that is, how calories are burned (or rather not burned) by the body. “I don’t believe a calorie is a calorie, in the sense that it doesn’t matter whether it comes from Twinkies or a chicken breast,” he had previously told me. Over CONTINUED ON P. 122


BOOST

YOUR

LIFE BY TOM McGR ATH I L LUST R AT IONS BY R. KIKUO JOHNSON P. 1 0 3

Every day, people squander time and energy. But not you— not anymore. Here are 19 ways to eliminate life’s time sucks and be instantly more efficient and relaxed.

/


STOP WASTING TIME

ONLINE How people who work in the virtual world stay grounded.

EASE EMAIL 17

The average person devotes four-plus hours each workday to checking or dealing with email, an Adobe survey of white-collar workers reveals. That’s more than half the workweek. That’s 1,000 hours a year. That’s...nuts.

WASTE REMOVAL PLAN Limit the number of times a day (or week) you check your email. Tim Ferriss, author of The 4-Hour Workweek, uses auto-reply messages like this one to explain: “Due to other commitments, I am checking email no more than once per week. If it’s truly urgent (can’t wait a week), please call my cell. If you don’t have that number, thank you for waiting until I can get back to the inbox.” Ferriss also keeps his answers brief, closer to text messages. Most responses are no longer than five sentences.

4

BY JACKIE FRERE

TIME SAVED

up to 17 hours a week

MASTER MEETINGS

JOSHUA ZERKEL D I R EC TO R O F G LO B A L C U S TO M E R E D U C AT I O N A N D C O M M U N I T Y, E V E R N OT E

The first step to managing your online time is being aware of how you’re spending it. Zerkel uses a $9-a-month app called RescueTime to monitor his daily website and app usage. You can also look up battery usage in your phone’s settings. This will let you know which apps are using the most energy—the device’s and yours.

TIME SAVED

up to 4 months a year at work

According to a survey from the National Bureau of Economic Research, the average CEO spends approximately half of his work year sitting in meetings. (It’s 35 percent for middle managers.) The problem, of course, is that most meetings aren’t necessary, and even those that are tend to be ridiculously inefficient. In another survey, 73 percent of attendees admitted to doing unrelated work in meetings (probably checking their LinkedIn accounts for new, more stimulating jobs).

WASTE REMOVAL PLAN Go to meetingcalculator. com, which syncs to your Google calendar, and in less than 10 seconds you’ll know how much of your life you’re devoting to meetings each month. After you’ve recovered from the shock, make these three changes suggested by management consultants Michael Mankins and Eric Garton in their book Time Talent Energy.

1. Set blackout no-meeting periods. You’ll free up time, a scarce company resource. 2. Prepare an agenda and distribute materials before the confab so information gets discussed, not introduced. 3. Curtail the length of your meetings. Research shows that 18 minutes is the maximum time people can focus on a serious topic. Keep that in mind as you plan.

STEVE HUFFMAN C EO, R E D D I T

“Treat time off work as if it’s your second job and you’re the project.” That was the advice of one Reddit user, and Huffman never forgot it. Most of our online time is reactive: We respond to events and comments. Huffman carves out time every day to think proactively, and he’s deliberate about how he spends his free hours. No matter what else needs attention, Huffman always makes sure to prioritize this.

104 MensHealth.com / January•February 2018

WATCH ALL THE 19 TIME SAVED

up to 19 hours a week

Okay, so is watching television really a waste of time? Not necessarily. Anything that provides information, helps you relax, or keeps you in tune with the cultural conversation is beneficial. That said, between sporting events and the latest season of our favorite miniseries, watching television is now the equivalent of a parttime job for most of us, according to 2016 data from the Bureau of Labor Statistics.


CUT YOUR COMMUTE 4 TIME SAVED

more than 4 hours a week

The average worker spends 52 minutes a day getting to and from the job. That’s about nine days annually. Commuting is a triple whammy of wastefulness: It reduces productivity at work, disrupts health, and destroys relationships. One study found that people with long commutes were 46 percent less likely to sleep enough and 33 percent more likely to be depressed. Another study found that couples in which one partner had a long commute were 40 percent more likely to break up.

WASTE REMOVAL PLAN Talk the boss into letting you work from home. Three out of four employees in a 2015 survey who worked remotely at least a few times a month reported greater productivity during that offsite time. About half also felt less stressed, and another half said it made them more likely to stay with their company. Not an option? Use your commute wisely. In a Columbia Business School study of 443 commuters, those using the time to prep for the workday boosted their job satisfaction. Rather zone out? Subscribe to Audible and listen to bestsellers. Or launch a new career by registering for educational lectures at Udacity. Or, call Mom!

STOP WASTING TIME

ONLINE KEITH COLEMAN VP OF PRODUCT, TWITTER

Twitter and iMessage are the only two apps Coleman accepts notifications from; all others are turned off. When it’s time for bed, he avoids distraction by charging his phone near the front door, not on his nightstand, where he might be tempted to check it. PAMELA RUTLEDGE, PH.D. DIRECTOR/MEDIA PSYCHOLOGIST, MEDIA PSYCHOLOGY RESEARCH CENTER

On Facebook, connect only with family and close friends; on LinkedIn, limit your network to contacts you know personally. Keep your feed manageable. Which apps are fun and which ones are chores?

SEE DOCTORS FASTER

15 TIME SAVED

15 minutes per visit

Wait times in medical offices have actually decreased slightly (down 14 percent since 2009), but sitting around on that vinyl furniture is still a huge time suck and potential health risk, considering all the germs waiting with you. Where else would you wait so long and not get an apology?

WASTE REMOVAL PLAN Ask for the first or second appointment of the day or after lunch; the doctor is less likely to be behind then. Even better, see if your insurance covers online visits. Some plans provide 24/7 access to medical professionals from your home. It costs no more (and often less) than an office visit, and the wait is as short as three minutes. The average call lasts 10 to 15 minutes.

STOP LOOKING FOR STUFF

2.5

BEST SHOWS WASTE REMOVAL PLAN “Speed watching,” or consuming shows at fasterthan-normal playback speeds, saves hours without reducing enjoyment. A software engineer created a Chrome extension that accelerates videos, such as on Netflix, Vimeo, and Amazon Prime. Google “video speed controller” and download it. “Speed listen” to podcasts and audiobooks too. Tap 1x on the control panel to access 1.5x and 2x speeds.

TIME SAVED

2.5 days a year

That’s the finding of a survey conducted by...hold on, it’s here somewhere...Pixie Technology, creator of locator devices. We spend $2.7 billion a year replacing lost items, and six out of 10 people have been late to work because they’re looking for them.

WASTE REMOVAL PLAN A night of quality sleep resets the buildup of synaptic connectivity in your brain that accumulated during your waking hours, according to 2016 research. Without that reset, neurons become so muddled with electrical activity that laying down new memories becomes harder. Given a memory test, sleep-deprived volunteers were much more forgetful than well-rested ones.


CHOP COOKING

STOP WASTING TIME

ONLINE

5

R YA N R O S L A N S K Y SENIOR VICE PRESIDENT O F G LO B A L P R O D U C T, LINKEDIN

ORGANIZE YOUR LIFE 3 TIME SAVED

up to 3 hours a day

There really are people capable of doing more than one thing at a time well. But the chance that you’re one of them is pretty slim. Only about 3 percent of us are “supertaskers” who can do two things at once really well. The rest of us lose up to 40 percent of our productivity when we try that. “When we multitask, we don’t really multitask,” explains MIT neuroscientist Earl Miller, Ph.D. “We switch between tasks.” This may feel seamless, but it’s not. “Innovative thinking comes from following an idea down a network of new paths,” he says. “When you try to multitask, you typically don’t get far enough to stumble on something new.”

He doesn’t touch his phone after work until his daughters are asleep in bed. He never permits technology to interrupt family focus.

TIME SAVED

up to 5 hours a week

Sound familiar? You’re driving home and realize your fridge is emptier than a politician’s promise. Options: a) Order from UberEats, draining your wallet; b) Hit a drive-thru, draining your life span; or c) Hit the market for supplies, draining the evening.

K AY V O N B E Y K P O U R G M O F V I D EO, T W I T T E R ; C 0 FO U N D E R , P E R I S C O P E

For meetings he puts his phone on Do Not Disturb. Prioritizing the person you’re with is respectful. Plus, paying attention saves time later and makes meetings productive.

WASTE REMOVAL PLAN Make all your grub for the week in one kickass weekend cook-and-stash fest. Need recipe ideas? Instagram has plenty of meal-prep maestros. We like @mealprepdaily, @mealpreponfleek, and @mealprepmondays.

WASTE REMOVAL PLAN When facing an assembly line of must-dos, apply the principles of kanban, an organizational approach used in Toyota’s factories in the 1940s. Jim Benson, author of Personal Kanban, suggests dividing your to-dos into three catego-

ries: 1) Ready, 2) Doing, and 3) Done. Put tasks under Ready. Move three of them to Doing. When each is complete, move it to Done, and replace it with another from Ready. This avoids swamping the brain and delivers satisfaction.

BREEZE PAST AIRPORT 15 TIME SAVED

15 min., average 106 MensHealth.com / January•February 2018

Waiting is unpleasant, but at an airport it’s maddening. Why? Says psychologist Jack Schafer, Ph.D.: “Any loss of freedom causes frustration, and airport security restricts our liberty. We cannot walk directly to the gate. We cannot possess more than 3.4 ounces of liquids or gels. We like to be in control.”

WASTE REMOVAL PLAN Would you pay to avoid the madness? Then sign up for TSA PreCheck. The Transportation Security Administration reports that 96 percent of the more than 5 million PreCheck members waited in security lines less than 5 minutes in September. To apply ($85 for


VANQUISH LAUNDRY 4 TIME SAVED

up to 4 hours a week

We live in an overlaundered society, with the average U.S. household doing seven or eight loads a week. (Between sorting, washing, drying, folding, and storing, you’re looking at approximately an hour a load.) That’s not only an enormous time suck but also an insult to the environment. Plus, repeated washing wears clothes out faster.

WASTE REMOVAL PLAN Get two hampers (or designate two corners of a room) to pitch lights and darks into. This cuts sort time. Then stop washing items after just one wearing. Jeans can go three months without a bath and not stink. Or buy the Samsung FlexWash and FlexDry ($1,599 each) and do two loads at once!

END A DEAD-END CAREER

40 TIME SAVED

40-plus hours a week

What you need to watch for isn’t a dead-end position but a dead-end career, one endangered by automation or artificial intelligence. “I would not be telling my kid to be a radiologist,” says venture capitalist Josh Kopelman. “AI is better at looking at a musculoskeletal x-ray than humans are.”

WASTE REMOVAL PLAN Complete this checklist to gauge how dead-end your gig really is: No promotions/new responsibilities. Boss ignores my ideas. Coworkers advancing faster than I am. Job requires repetitive tasks. Check the first three? You may just need a new job. Check ’em all? You’re at risk of being put out of work by tech. Find a more creative career.

SECURITY five years), go to tsa.gov/precheck. Meanwhile, try these three simple strategies to navigate through security faster and feel more in control: If the terminal has multiple checkpoints, head for the most remote one. Queues are likely to be shorter there. Plus, you’ll get some exercise. Watch who’s stationed at the x-ray machine. If more than one agent is

staring at the screen, steer clear of that line. That second agent may be a trainee, which means there may be more stoppages to explain things (like that Genoa salami in your carry-on). When all else is equal, bear left. About 90 percent of us are right-handed, so we have a tendency to prefer the right side of things, according to a 2011 study in Psychological Science.

STOP WASTING TIME

EX ERCISING No time to train? Here’s your Minimum Effect Dose (MED).

GOAL CARDIOVASCULAR HEALTH & FITNESS MED 30 MINUTES A WEEK OF HIIT

High-intensity interval training, or HIIT, can improve your VO2 max (a key marker of exercise capacity) in a fraction of the time of traditional endurance training, according to Martin Gibala, Ph.D., an exercise scientist at Ontario’s McMaster University. “Somewhere around a minute total [of HIIT] is the minimum you can do and still get benefits,” he says. By one minute, Gibala means three 20-second intervals, going as hard as you can with some rest in between. With a warmup and cooldown, the workout takes 10 minutes. That, he claims, delivers the same boost in VO2 max as exercising 150 minutes at a steady pace. He suggests three such workouts a week. How you do the intervals (on foot, bike, machine; indoors or out) doesn’t matter.

GOAL STRENGTH & SIZE MED 60 MINUTES OF WEIGHT TRAINING EVERY WEEK

Whether you’re new at lifting or returning from a layoff, you can attain a “meaningful” increase in muscle size with three 20-minute, eight-exercise weight training sessions a week, says James Krieger, founder of Weightology. Each session should include one or two sets per muscle group (chest, back, shoulders, quads, hamstrings, biceps, triceps, abs). For experienced lifters, he recommends upping the MED for these same muscle groups from three to six weekly sets to 10 to 20, completing four hourlong workouts.


T H IC K E R!

NEW YEAR

ILLUSTR ATIONS BY MARCO GORAN ROMANO

L O N G E R!

NEW DICK

He wanted harder erections and stronger orgasms. So he exposed his equipment to unconventional procedures on the needle’s edge of penis enlargement. Why? Glad you asked. Allow him to explain.

BY BEN GREENFIELD

F U L L E R!

PHOTOGR A PHS BY ANDREW HETHERINGTON

WA

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R! P. 1 0 9


technology to make my body more efficient while exploring the fringes of science and medicine. But the journalism can’t be too immersive. These stem cell injections go into your corpora cavernosa. That would be the top, spongy area of your penis—a comforting thought should you envision (like I did) a giant needle being shoved into your pee hole. O K A Y, S O M A Y B E I A M A L I T T L E O B S E S S E D W I T H M Y

L Y I N G FA C E D O W N A N D B U C K N A K E D O N A N

110 MensHealth.com / January•February 2018

JUST THE TIPS

experiments our intrepid author tried. HIGHINTENSITY ACOUSTIC SOUND WAVE THERAPY WHAT Shock wave therapy has been used to break up kidney stones. The idea with the penis is to treat a root physiological cause of erectile dysfunction: poor bloodflow. Eight to 12 weeks after the procedure, new blood vessels are supposed to grow in the genitals, a process known as neovascularization.

HOW Use a clinic that specializes in this therapy. In the United States, more than 90 such GAINSWave clinics offer a patented form of acoustic soundwave therapy. Simply smear on the numbing cream, lie back, and let them blast your crotch with a wand for 20 minutes. COST $3,000 to $5,000, depending on the number of treatments needed. TIME COMMITMENT Severe ED may require six to 12 sessions, spread out over a year.

Happy Socks trunks (throughout)

exam table, I grimace and squirm as a physician assistant in blue scrubs repeatedly inserts a small tube through an incision in my back. I grit my teeth, but the sting is dulled by the lidocaine injection coursing through my soft tissue. A loud sucking sound emanates each time she pulls the tube out, like a straw pulling up air from the bottom of an empty glass. “You should’ve eaten more doughnuts,” she tells me, which isn’t the kind of thing you want to hear when the Spartan Race World Championships you’ve been training for are just two weeks away. “There’s not a whole lot of fat tissue back here for the stem cells.” Should I get hit by a bus or suffer from a disease like Alzheimer’s or Parkinson’s, therapeutic stem cells just might hold the promise to one day help me heal like Wolverine. But I’m at the U.S. Stem Cell Clinic in Sunrise, Florida, for a more, uh, recreational purpose: to harvest my own stem cells so they can be injected into my penis. It’s a procedure that poses serious risks (permanent limp dick), promises great upside (harder erections, increased size) and has little published data to support doing something so extreme to your manhood. So why am I doing it? Well, I’m not a hypochondriac seeking to ward off erectile dysfunction and restore my teenage glory days, if that’s what you’re imagining. I’m a regular 35-year-old guy from Washington whose dick works just fine, thank you. I have a wife (yes, we’re monogamous) and 9-year-old twin boys. We live on a small farm in the woods, where I keep an organic vegetable garden and several goats and chickens. Despite my quiet and generally peaceful routine, I’m a relentless self-experimenter who pushes the boundaries of sound judgment. As a professional biohacker, I apply

package. Over the past year, I’ve explored different ways to enhance my erections and induce toe-curling orgasms. High-intensity acoustic sound wave therapy blasting my crotch? Been there, done that. Red light therapy on the gonads? A daily must. Controlled ejaculation frequency? Cookie Monster’s balls were never so blue. Experimenting with stem cells seemed like the perfect capstone to my adventures. Apostolos Lekkos, D.O., a regenerative medicine physician in Santa Monica, says they have the potential to become any cell needed in the body and could really be a fountain of youth. “A stem cell can become a cardiac cell and replace damaged heart muscle after a heart attack. It can become a neuron and repair brain tissue after a stroke,” Dr. Lekkos says. “We’re currently using stem cells to improve a plethora of conditions related to autoimmune, neurological, orthopedic, and degenerative conditions such as congestive heart failure, COPD, kidney failure, liver failure, and erectile dysfunction.” Last March, the European Association of Urology published results of a clinical trial showing that stem cells can restore sufficient erectile function to allow previously impotent men to have spontaneous intercourse. Eight of 21 patients regained their sexual function, and it’s the first time stem cell therapy has enabled men suffering from ED to recover enough penis function to have sex. The Danish researchers utilized the same fat-sucking stem cell harvesting procedure that cost me a cool $8,000 at the U.S. Stem Cell Clinic, which covers about 30 vials and “stem cell banking” (storage of extra cells for future treatments). The other dick


A QUICKIE INTERVIEW W I T H M R S. G R E E N F I E L D Did you ever feel like Ben’s guinea pig? I’d rather him be “testing” on me versus him hiring a female lab assistant. We learned a lot about making sex more meaningful instead of just sneaking away after the kids were in bed. We connected a lot more. How did you find the time for all his experiments? We had sex several times a week instead of our usual one or two. We told our boys not to come into the bedroom if they heard music playing, because that means Dad is snuggling Mom.

Did you ever grow tired of the experiments? The only thing I “had” to do was make love with my lover a few extra times a week. But I did get scared when his penis was all black and blue after the stem cell injections. He also woke me up a few times at night because some of the stuff kept giving him hard-ons while he was asleep. So I lost a bit of rest. What do you think of Ben’s penis now? I like it even better. Maybe because he started grooming himself down there with these experiments.

Before committing to a penile injection, I reviewed the risks. If done incorrectly, I could suffer serious infection, nerve damage, and complete loss of sexual function, going from ramrod straight to wet-noodle saggy. Call me reckless, but I’m not one to let reasonable fear get in the way of personal discovery and a fun story. First, my fat (adipose tissue) was removed in a process called mini-lipoaspiration. It was then spun in a centrifuge to remove the fat cells and create a bloody stew rich in mesenchymal stem cells—the type that can transform into other types of cells, such as bone cells, cartilage cells, or muscle cells. The stem cells are then filtered out and, when ready for injection, can be added into the patient’s own platelet rich plasma (PRP) and injected into areas

WHAT I EXPERIENCED A painless vibrating sensation, followed by nearly two months of nighttime erections as if I were 15 years old all over again. Don’t snicker, but I was treated by an anti-aging doctor named Richard Gaines, M.D. EXPERT TAKE A study pub-

lished in the journal Therapeutic Advances in Urology concluded that low-intensity shock-wave treatment aimed outside the body “is a revolutionary treatment of ED and probably possesses unprecedented qualities that can rehabilitate erectile tissue.”

UNEXPECTED FINDING The numbing agent they put on my penis wore off several hours later while I was having dinner at a Cuban restaurant with my 90-yearold grandmother. We were deep into a conversation about diabetic glaucoma when I felt something twitch in my loins, and I popped a tent like a teenager on the bus. I excused myself from the table and went to the bathroom to check myself. My penis was venous, big, and throbbing. Good thing I wore tight jeans. After dinner, I gave Grandma an awkward shouldersonly hug goodbye.

CONTROLLED EJACULATION FREQUENCY

to every few days. You can still have sex; you’re just not supposed to orgasm every time. On the edge? Jam your fingers into your perineum, the area between your scrotum and anus.

WHAT According to the eastern philosophy of Tao, men who regulate their ejaculation frequency and retain their semen will grow strong, have a clearer mind, and maintain high levels of testosterone, sperm, and semen.

COST Free, aside from the tranquilizers you might need to keep from transforming into a pentup, angry, moody, aggressive, blue-balled man when you decide to have sex but not ejaculate.

HOW The most common system

is to limit ejaculation frequency

TIME COMMITMENT Pedram Shojal, author of The Art of Stopping Time, recommends age-


of concern. Used to concentrate blood platelets and growth factors, PRP is becoming a solution for various orthopedic conditions, such as arthritis of the knee and tendinopathies, as well as muscle injuries and surgical repair. Straight-up PRP injections can be used to treat the penis, but in this newer technique, PRP is blended with stem cells for their regenerative benefits. The injection can occur on the same day as the harvest. But in my case, according to the physician assistant, I was “way too skinny” (I prefer “shredded”) to get enough fat tissue for multiple treatments on the same day. After returning home from Florida, I looked up stem cell and anti-aging clinics in Eastern Washington and Northern Idaho. Most of the phone calls started like this: “Hi, have any of your physicians ever injected stem cells into a penis?” I didn’t want a rookie with trembling hands dropping a syringe of my expensive stem cells, nor did I want someone’s first time to be with my penis. “Well,” the receptionists typically said, “we do joints like knees and elbows, along with skin beautification procedures, but we could try, although—” “Thank you! Have a great day!” Click. Finally, on my fifth call, the office manager at Lenoue Integrative Medicine in Spokane told me, “Yes, Dr. Pasma has performed this several times. It’s not a difficult procedure. Do you already have access to your stem cells?” Eight weeks after being harvested, my baby Frankensteins were ready to be shipped. The U.S. Stem Cell Clinic sent me an order form, did a virtual $500 swipe of my credit card, and voilà: There was a knock at my front door at 7 a.m. on the morning of my injection. Bleary eyed, I opened it and found a smiling, freckle-faced FedEx driver

based orgasm frequencies: 20s, unlimited; 30s, three or four a week; 40s, two or three a week; 50s, one or two a week; 60-plus, one orgasm a week, if healthy. WHAT I EXPERIENCED It’s hard to “finish” without blowing your load. I only lasted a month. EXPERT TAKE According to researchers from the Boston University School of Public Health, ejaculating at least 21 times a month may reduce a man’s prostate cancer risk, depending on age.

OUR AIRBNB GUEST FOUND ME NAKED IN FRONT OF AN ENORMOUS RED L I G H T P A N E L. S O M E H O W I S T I L L G O T A F I V E - S T A R R E V I E W.

RED LIGHT THERAPY ON THE GONADS

WHAT Studies have shown the positive effects of red light and low-level laser light on human sperm samples, which increases motility without causing any DNA damage from the radiation exposure. Research has also shown a link between continuous light and increased testicular function in rats.

112 MensHealth.com / January•February 2018

holding a potential holy grail of sexual vigor. Two hours later, clutching my precious stem cells with both hands, I shouldered open the glass doors at Lenoue Integrative Medicine. An unshaven, messy-haired 20something in blue scrubs and orange tennis shoes looked up from behind the counter. “Hi, can I help you?” I cleared my throat and glanced around nervously, hoping to find anyone other than this apparent frat boy. “I’m Ben Greenfield. I’m here for...you know...the injection.” He smiled broadly and extended his hand. “Mr. Greenfield! We’ve been expecting you. I’m Dr. Jonathan Pasma.” Gulp. I reached over the counter and shook his hand, looking for even the slightest sign of a tremor. But I couldn’t find an excuse to back out now. After unveiling my stem cells—two unimpressively small syringes on ice at the bottom of a large Styrofoam box—I filled out a few pages of paperwork. Within minutes I was in the exam room. First, Dr. Pasma gathered a vial of blood from my arm, to be spun in a centrifuge and blended with my stem cells. Fifteen minutes later, he returned with a handful of syringes and an iPad. “So, what kind of music do you want to listen to?” I shrugged at the unexpected question but thought to myself, The kind that induces deep focus and concentration, doc. When I opened my mouth, I said, “Deep house, I guess?” With techno beats thumping in the background, I fell backward on the table and jacked down my pants. Remember this the next time your doctor needs to check anything below the belt: It’s like jumping off a cliff into the ocean. The longer you wait, the more awkward and difficult it becomes. In my year of so-called “dicksperiments,” I had mastered CONTINUED ON P. 122

HOW You want a red LED light so you don’t end up frying your sack. Make sure the device is able to produce wavelengths in the 600-to-670 nanometer range; I used the Joovv Full Body LED Red Light Therapy panel. Then it’s simple: Bathe your balls in red light for about five to 20 minutes a day. You’re well advised to invest in a quality pair of sunglasses or tanning bed glasses to wear during use. COST Anywhere from $70 to $795, depending on how fancy you go with your red light.

TIME COMMITMENT For me? Zero, since I did it while talking on the phone, typing, and reading. WHAT I EXPERIENCED More vascularity and firmer erections. The full-body effect of the large red light panel seemed to improve my mood as well. EXPERT TAKE While research has been conducted on men’s semen samples (and those of other species), the overall impact on human health is unknown. Anyone using this method is doing so at his own risk.


2

BY MH EDITORS ILLUSTR ATIONS BY PATSWERK

1

SMILE FOR YOUR FLU SHOT

The flu vaccine lowers your risk of the illness by only 40 to 60 percent, the CDC reports. But cheer up: Being in a positive mood on vaccination day may boost the vaccine’s effectiveness by tweaking your immune system to enhance its antibody response, a 2017 study suggests. Before rolling up your sleeve, watch a funny video or peruse vacation photos.

5

HAPPY MARRIAGE, HAPPY HEART

Researchers followed married British men for 19 years to see how their relationship ups and downs affected their risk factors for heart disease. “Improving” marriages were linked to lower LDL cholesterol and weight loss, while “deteriorating” ones were linked to higher diastolic blood pressure. To keep yours on the upswing, see the next tip.

2

DIABETIC? EAT THIS “DESSERT”

To stabilize postmeal blood sugar, try eating carbs last. In one study, people with type 2 diabetes ate a chicken sandwich: (1) in its entirety, with 10 minutes between halves; (2) bread first, chicken/veggies 10 minutes later; (3) chicken/veggies first, bread 10 minutes later. Option 3 reduced blood sugar spikes and insulin response for up to three hours.

6

STARE EACH OTHER DOWN

Sit facing your partner with your knees touching and look into each other’s eyes, without talking, for two minutes. “Experiments with couples show that this increases feelings of bonding, even among strangers,” says Alexandra Katehakis, Ph.D., director of the Center for Healthy Sex in Los Angeles. “When you have time, go for four minutes.”

114 MensHealth.com / January•February 2018

3

MINUTE

COOL DOWN ON ONE LEG

To improve his balance and joint health, strength coach Jeff Watters ends workouts with a variation on the field sobriety test: Stand with arms extended and eyes closed. Lift one foot and hold, up to a minute. Switch sides and repeat. This strengthens tendons and ligaments in your ankles, knees, and hips. One-leg balance predicts longevity too.

7

SIZE UP ANY MENU INSTANTLY

Menu engineers (yes, they exist) know that most diners tend to scan the middle part of a menu first; then they move from top right to top left. So that’s where restaurants tend to put items with the highest profit margin, says Aaron Allen, a restaurant consultant. Don’t be fooled: Think outside the triangle to make better nutritional choices.

4

MAKE THIS YOUR NEW LUNCH

A daily meal-replacement shake is among the least utilized tools for weight management, says Spencer Nadolsky, D.O. Blend 30 grams vanilla protein powder, ½ cup blueberries, and a small handful of chopped walnuts with water or milk. No blender? Mix the protein with water and eat the rest on the side. It’s just 300 calories, but quite filling.

8

SNEEZE LIKE A VAMPIRE

Taking a couple of minutes to teach your children the “vampire sneeze” will go a long way toward protecting you from the multitude of germs those little buggers carry. Make a game of it, by having them sneeze and cough into the crook of their arm—like Dracula ducking his face behind his cape—instead of into their hands, the air, or onto you.


MAKEOVERS 9

GET MORE FROM GARLIC

To maximize the immunityboosting benefits of garlic, mince a few cloves and let the bits sit for a few minutes. This encourages the formation of allicin, which has antioxidant properties. Mix garlic into salad dressing or stirfry, or blend it with cream cheese to use as a spread, says Victoria Maizes, M.D., of the Arizona Center for Integrative Medicine.

13

SWIG THIS BEFORE EATING OUT

Worried you’ll overeat at the sports bar? MH nutrition advisor Alan Aragon suggests fixing a two-minute “snack” before you leave home: Mix 20 grams of whey protein with 16 ounces of water. It can help you cut your calorie intake at restaurants, where meals tend to be hyperpalatable and high in calories—“a recipe for overconsumption,” he says.

10

LOSE WEIGHT BY DEGREES

In the early 20th century, the average winter temperature in a U.S. home was 64°F. By century’s end it was 76°. The price we pay for T-shirt temps is looking a lot worse in T-shirts. By dialing back to the mid-60s, you’ll make your body work harder to stay warm, increase its energy expenditure by up to 10 percent, and burn up to 300 extra calories a day.

14

SAY YES TO CRESS

The hype surrounding kale is getting a bit stale. For a newer, fresher meal-picker-upper, sub out kale or similar greens and sub in watercress, says Chef Ming Tsai of Blue Dragon restaurant in Boston. Watercress is also packed with nutrients and provides a snappy, peppery bite that takes salads, stir-frys, and even smoothies to another level.

11

HANG LOOSE— LITERALLY

To build big muscles, you gotta lift heavy. But there’s a bad side effect: compressed spinal discs from heavy squats, deadlifts, and shoulder presses. “Hanging from a pullup bar stretches back muscles and creates space for bloodflow between the discs,” says strength coach Lee Boyce, C.P.T. Hang for 30 seconds at a time, or anytime you feel tight.

15

SWIPE LEFT, RIGHT, AND EVERYWHERE

One of the smartest things you can pack in your carry-on for travel is a packet of Clorox Disinfecting Wipes On The Go. Use them to sanitize your three square feet in coach by swiping disease-carrying microbes from high-threat areas like tray tables, seat buckles, air vent dials, seat pockets, and, of course, when it’s time, bathroom door handles.

You’re 120 seconds away from losing weight, getting fit, and easing all your stress.

12

DRESS WITH THE BEST OIL

Iowa State scientists found that our bodies are better at absorbing eight nutrients (including beta carotene and vitamins A, E, and K) when we eat vegetable salads with soybean or canola oil. And the more oil (up to about two tablespoons), the more nutrients were absorbed. Look for organic non-hydrogenated oils as a base in dressings, or mix your own.

16

BOOST MOOD IN MINUTES

It’s hard to be anxious or angry when you’re feeling thankful, according to research by Sonja Lyubomirsky, a psychology professor at UC Riverside. Lyubomirsky advises writing a list—once a week is most effective—of recent things you’re grateful for and then referring to it for a couple of minutes whenever you’re feeling down or upset.


INSIDE THE CELL M

U

S

C

L

E

Thanks to new technology, scientists are gaining DEEPER INSIGHT into muscle plasticity, with the potential to change the way you think about FITNESS, HEALTH, and perhaps LIFE itself. BY LOU SCHULER

PHOTOGR A PHS BY SPENCER LOWELL

PA G E


O

ON A SATURDAY MORNING IN A RESEARCH LAB AT Cal State Fullerton, Andy Galpin,

P h . D . , C . S . C . S .* D . ,

approaches my left quadriceps with a hollow-point needle designed to extract a chunk of muscle tissue. The sensation,

h e t e l l s m e , “ w i l l f e e l l i k e a b i o p s y.” S i n c e I ’v e n e v e r h a d a b i o p s y, t e l l i n g m e t h e p r o c e d u r e fe e l s l i k e i t s e l f i s like saying moose tastes like moose; the information

is illuminating only if you’re really into ungulate meat. But Galpin, who estimates that he’s been on the sharp end of 40 biopsies over the past dozen years or so, says there’s really no other way to describe it. He’s an associate professor at the Center for Sports Performance at Fullerton and has skin (and flesh) in this game. For the first few seconds, as Galpin plunges the surgical equivalent of a post-hole digger into my thigh, it feels like a grade-school bully pressing his knuckle into my leg. Then the sensation shifts into reverse as he pulls out. A grad student bandages the quarter-inch hole while Galpin transfers the excised piece of my vastus lateralis muscle from the needle to a petri dish. I see the sample up close a few minutes later: four parallel strips of tissue, each perhaps a centimeter long and a millimeter wide. Under a microscope they look like four tuna steaks. Galpin estimates that each microfillet contains at least 500

individual fibers. But they won’t look appetizing for long. After stewing for a week in a special juice called “skinning solution,” the color will disappear, and Galpin will be able to pull single fibers from the translucent mass. That’s when I’ll learn what I’m made of...or at least what my quads are made of. And that matters for two reasons: first, because the quadriceps muscles are among the body’s biggest, involved in everything from running and jumping to getting up from a chair; second, because leg extension strength, a function of the quads, is frequently tested and may predict your risk of early death from any cause. The combination of fibers in those crucial muscles says a lot about how fit you are now and what you’ll have to worry about down the road.


Grooming: Lavonne Anthony/The Rex Agency

U N T I L R E C E N T LY, S C I E N -

tists thought there were three types of muscle fibers: type I (slow twitch), type IIa (fast UPGRADE twitch), and type IIx (superfast OLD THINKING twitch). They also thought the The number of muscle distribution was fixed. So a mar- fibers you have is athon champion with 90 percent fixed, and you lose them as you age. slow-twitch fibers in his thighs NEW THINKING was born with this inherent Preliminary research advantage, same as a world-class suggests your body can make new fibers. sprinter with a predominance of YOUR MOVE Bodybuilders have fast-twitch ones. With new innovations—faster bigger muscles than you do, but they don’t separation techniques and more have bigger muscle powerful microscopes—we’ve fibers. They just have learned that muscle fibers are more. It likely takes sustained strength actually a continuum of six types, training over many ranging from slow to fast. Even years to increase the word “type” is outdated. The your total number of muscle cells. new nomenclature is “myosin heavy chain,” or MHC. (Myosin is the component of muscle fibers that initiates a contraction.) Slower-twitch fibers contain more mitochondria, the cell parts that generate energy; they’re also capable of using more fat for energy. Faster-twitch fibers burn glycogen; they can fatigue within minutes of exertion. An untrained, genetically average guy might have some 40 percent MHC I, 30 percent MHC IIa, and 30 percent hybrid fibers, which are either a combination of slow and fast (I/IIa), fast and superfast (IIa/IIx), or all three (I/IIa/IIx). Those hybrids, Galpin says, “are sitting in the middle saying, ‘You’re not really doing anything, so I’m just going to float to this nebulous spot until you give me something I need to be.’ ” When you commit to a lifting program, many of those hybrids will transition to fast-twitch. It starts within weeks, and in the first year of training, as many as 20 percent could change into fast-twitch fibers, increasing your strength and power. With endurance training, the hybrids go the other direction, toward MHC I. There’s no right or wrong or even ideal mix of fiber types; your muscle cells adapt to what you need them to do. Conversely, if you work out for a while and then stop, your well-trained slow- and fast-twitch fibers quickly revert to hybrids, in effect going to the sidelines to wait for their next assignment. Research on astronauts reveals that these kinds of changes can happen in just 11 days in space. GALPIN’S RESEARCH HAS DISTINGUISHED LINEAGE.

It began at the Karolinska Institute in Sweden (the place that chooses the Nobel Prize winner in physiology), where in 1959 the percutaneous muscle biopsy was modernized. A professor at Ball State University traveled there to learn

the technique, and he in turn taught it to Galpin and Jimmy Bagley, Ph.D., a colleague of Galpin’s, when they were earning their docA Leg Up torates. Now Galpin and Bagley are taking the Andy Galpin tests the leg strength research a step further by looking at the strucof UFC star Patture and function of muscle fibers in people rick Cummins. Leg extension tests ranging from elite strength and power athletes may indicate morto end-stage kidney failure patients. tality risk. Your goal: Lift twice Between those extremes are Paul and Pete your body weight McLeland, 54-year-old identical twins with on the leg press. completely different fitness habits. They gave Galpin and Bagley a remarkable case study showing how fiber types can change over a lifeFiber of Life time. Paul, a high school teacher and track and A segment of a single muscle cross-country coach near Chicago, has been fiber after it’s a dedicated runner most of his life. In college been extracted and separated he was all-conference in cross-country, and at Galpin’s lab. at times as an adult he’s gone years without missing a single day of training. “I’m a plugger, PREVIOUS PAGE grinding for each mile and minute,” he says. Weight Watcher Pete, who notes that he’s three minutes Cummins in a Bod Pod, which older than his brother, always preferred measures body cycling and has biked across the country composition, or the percentage multiple times. But due to long hours at his of fat and muscle. sales job and a debilitating ankle injury 12 years ago, he no longer has a regular fitness routine. Their health and fitness profiles are predictable: Paul weighs less and has a lower resting heart rate. His blood work shows lower cholesterol, triglycerides, and blood sugar. But Pete has just as much muscle mass as his brother and smoked him on tests of leg and grip strength. Their muscle fiber biopsies reveal very different adaptations MensHealth.com / January•February 2018 119


NOT-SOIDENTICAL TWINS

due to their fitness regimens. Paul’s muscles adapted to match his singular pursuit, while Pete’s Slow inactivity resulted in still having Fast 25 percent of hybrids unassigned. Hybrids The takeaway, Galpin says, is the amazing plasticity of human PAUL muscle: “With enough time and 90% enough exposure, you have no boundaries.” 10% While Ga lpin’s research PETE indicates that major shifts in 50% fiber type (around 25 percent) are possible, it’s the minor shifts 25% (around 10 percent, from fast to 25% slow or vice versa) that are more common, says Kevin Murach, Ph.D., an exercise scientist at the University of Kentucky. “We have a pretty good handle on what type of stimulus elicits a certain kind of switch, but the precise molecular details are elusive. It’s likely not just one thing but a combination of things that causes fiber-type transitioning.” Another open question is the degree to which genetic predisposition plays a role. Eventually, Galpin says, coaches may be able to design programs based on an athlete’s specific fiber type mix, or even create programs to change the mix to one more favorable for his sport. He’s already experimenting with a slimmer needle and works with pro athletes doing muscle fiber screening to see if they’re training at peak efficiency. “Instead of just guessing at programming, we can say, ‘Yep, this is your issue. Your slow-twitch fibers are garbage.’” Those applications still aren’t available to the public, but in the meantime there are ways you can gauge the effectiveness of your workouts. If you’re a rookie or coming back after a layoff, ask UPGRADE yourself: Are you gaining strength OLD THINKING and/or speed? Are you increasing You’re stuck with the percentage of fastyour volume—more sets and reps, and slow-twitch fibers more intervals, longer sessions? you were born with. If you’re more experienced: Are NEW THINKING Muscles are plastic. you maintaining or hitting new With time and effort, maxes for a variety of different you can increase lifts and/or maintaining speed at your percentage of fast-twitch cells by peak levels? Are you maintaining focusing on strength and power, or slowyour overall volume of exercise? GALPIN HIMSELF IS A BIT OF A

hybrid. At 34, with a compact, wide-shouldered frame, he still looks like the jock he started out as—a small-town kid from Roch-

twitch cells by training for endurance. YOUR MOVE

Instead of focusing on short-term goals, strive for a consistent volume of exercise throughout life.

120 MensHealth.com / January•February 2018

ester, Washington, who played football at Linfield College, a Division III powerhouse in McMinnville, Oregon, where he won a national 1 championship in 2004. But he paid a big price Splitting Fibers for glory: Five surgeries on his right knee left Biochemist Irene Tobias, Ph.D., him with limited ability to jump, sprint, squat, separates muscle or do Olympic lifts with a full range of motion. fiber segments. “My overall fitness is better for it,” he says. 2 “It’s day-by-day to see what works and what Swole Science doesn’t work, which forces me to be creative.” The Bergstrom His creativity leads him in many direcbiopsy needle. tions. In addition to his research, he prac3 tices Brazilian jiu-jitsu and trains high-level Grip onto Life athletes in combat sports (wrestling, boxing, Cummins does MMA), football, and baseball. He hosts the a grip test, a likely indicator Body of Knowledge podcast series, combining of mortality. Your stories about the history of exercise science goal for a strong grip: Walk with with insights into the latest research. (Find two dumbbells, episodes at andygalpin.com.) He’s also coaueach with half your body weight, thored a book titled Unplugged, which advofor 30 seconds. cates using less technology in your life and workouts and trusting your body more. The book only sounds like it contradicts his research. In truth, the more time Galpin spends looking at muscles under a microscope, the 1

2

3

“Y O U C A N T R A I N Y O U R


more he appreciates how crucial they are to all the things we enjoy in life and to how many years we get to use them. To Galpin, health and fitness are simple, straightforward pursuits. “If you look at what predicts mortality—and I love these studies because the endpoint is death—the ones who are stronger tend to live longer.” But strength isn’t the only fitness parameter linked to longevity. Cardiorespiratory fitness is also associated with longer life. So is more total physical activity. The research is unambiguous enough, but the message can get garbled by experts who, despite their generally good intentions, are stuck in fitness silos. They’re so invested in strength or endurance training that they’re blinded to the value of everything else. Most doctors and fitness experts will tell you to start with sustained effort—walking, especially. That’s led to the goal of 10,000 steps a day. That’s good, but you shouldn’t stop there. “Strength is a major part of health,” Galpin says. “The more strength you gain, the more you’ll move around during the day.” Stronger muscles allow your heart to do its job with less effort, making it easier to do everything from walking and climbing stairs to lifting and carrying bags of groceries or sacks of dog food. “I mean, what dissuades you from doing those random acts

of physical activity? It’s not all cardiovascular function. It’s also being weak!” Galpin’s prescription: Do a few things involving heavy weight. Do a few things that UPGRADE get your heart rate up. Do a few things that OLD THINKING require sustained effort. “It’s not sexy, but all Your muscle volume the research shows that those three things does not have an are the most important,” he says. If you work impact on your health. out just three times a week, Galpin recom- NEW THINKING Muscle is your stratemends this program: gic reserve, providing Day 1: Go heavy. Do at least one exercise protein to every part in each of the five major movement patterns: of your body. squat, deadlift, push (chest or shoulder press, YOUR MOVE Take steps to mainpushup, dip), pull (chinup, pulldown, lat pull- tain muscle as you down, row), and carry (pick up something age. The best strategy heavy with one or both hands and walk). On is consistent strength training and a proteinat least one or two exercises in each workout, rich diet (0.7 to 1 gram go as heavy as you can while maintaining per pound of your good technique. “On a scale of one to 10, it target body weight). should rate about seven to nine,” he says. “If you don’t push it, you won’t get stronger.” Day 2: Go long. It doesn’t matter what you do, as long as you keep up a continuous, sustained effort for at least 30 minutes. You can run, ride, or do calisthenics. Your intensity should be CONTINUED ON P. 123

W A Y O U T O F S H I T T Y G E N E T I C S .”


DEATH TO CALORIES, FROM P. 102

lunch, he elaborates: Calorie balance alone does not explain obesity; it’s a complex phenomenon involving how our environment interacts with multiple biological mechanisms. And he’s not convinced that low-carb is the answer for everyone. At a rematch debate at Columbia University last April, Hall ran slides headed “Ludwig versus Ludwig” that purported to show instances in which Dr. Ludwig’s own data seemed to contradict the carb-insulin theory. In a recent review, Hall reported that there was no reason to fund more diet trials evaluating whether low-carb diets achieved marginally different average weight losses than other diets. Instead, he said, more resources should go toward tailoring effective diets to individuals and to identifying factors that help sustain people over the long haul. One diet cannot possibly rule them all. “It seems like there’s an effort to close down a promising line of investigation,” Dr. Ludwig responds. “Both Hall’s study and our study showed previously unrecognized effects of diet on caloric expenditure. We need more research, not less.” “Proponents of different diets are often convinced that their diet has a good scientific explanation,” Hall counters, “but is the science behind it that strong? How well has it been directly tested?” He insists that he doesn’t favor one diet over another, but adds, “Not everything you think you know about nutrition is wrong.” S E E K I N G A WA Y T O R E S O LV E T H I S

polarized debate, I turn to Christopher Gardner, Ph.D., director of nutrition studies at the Stanford Prevention Research Center. Gardner has just completed his own lengthy comparative diet study. Called DIETFITS, its aim, in part, is to compare healthy lower-fat and healthy lower-carb diets but in freeliving people; his study participants were not confined to a hospital as Hall’s had been. Gardner has gained a reputation in the scientific community as an honest broker. His rigorous 2007 clinical trial found that lowcarb diets (Atkins and Zone) were no better for weight loss than a standard low-fat diet or an ultralow-fat Ornish diet. In follow-up research, Gardner found that people who were considered insulin resistant responded better to a low-carb diet than to a low-fat diet. 122 MensHealth.com / January•February 2018

NEW YEAR, NEW DICK, FROM P. 112

Gardner’s DIETFITS study was inspired in part by Dr. Ludwig’s work, which hinted at a possible mechanism that would explain low-carb’s better results. As of this past September, he had preliminary results and they were...curious. He again found no particular advantage for low-carb versus low-fat diets. In total, his 609 volunteers lost 6,500 pounds, but it didn’t seem to matter which diet they were on. Some of them actually gained weight, despite intensive nutritional counseling for both diet groups. “We saw huge successes on both diets, and we saw huge failures on both diets,” he says. “It was humbling.” Gardner isn’t alone in having difficulty explaining aberrations. Dr. Ludwig himself has changed his approach by taking individual responses to certain diets more into consideration. In a study to be published this winter, Dr. Ludwig and his coauthors correlated genes for higher insulin secretion with increased weight gain, which he argues strongly supports the carb-insulin model— but it also hints at why his diet might work better for some people (like Brian Goodhart) than for others. Perhaps obesity and weight gain are a highly individualized phenomenon, making blanket dietary advice almost impossible. Harvard researcher Lee Kaplan, M.D., Ph.D., has identified more than 50 distinct subtypes of obesity. What’s more, probably other variations are yet to be identified, Kaplan says. What if, as Gardner suggests, we simply forget about the low-carb/low-fat wars and instead focus on clear directives that scientists agree on? “Instead of bickering about ‘Is a calorie a calorie,’ how can Americans cut added sugar?” he asks. As it turns out, that’s one question that Hall and Dr. Ludwig answer the same way. “My hunch is that we engineered changes in our agricultural policy and our food supply in the 1970s to maximize the production of cheap calories,” Hall says. He’d published a 2011 paper in The Lancet concluding that we were absorbing 220 more calories a day than we did about 40 years ago. And in a 2017 study, Hall proposed that the increase of cheap calories were from fat and carbs. So do you really need Hot Pockets and bready frozen pizzas when you could be eating lamb stew and chocolate-chip coconut cookies?

the drill: Wear loose pants, preferably no underwear, and expose yourself as if it is the most natural thing in the world. The next few minutes went by quickly. Dr. Pasma injected a nerve block into the right and left sides of my penis. A few seconds later, he took the two syringes of my stem cells, mixed them with plasma, and injected them into the top of my penis. I sighed in relief; this guy was no slack—he was just a fast-working professional. The entire procedure took less than five minutes. As I pulled up my pants, he held out another syringe. “You want this?” he asked. I furrowed my eyebrows. “You didn’t inject all the stem cells?” “Nah, this is just leftover plasma. But it makes a great facial moisturizer.” S O I S T H I S A LT E R N AT I V E M E DIC I N E

junk science . . . or junk science? “For men without any symptoms of erectile dysfunction, stem cell injections in the penis are unlikely to cause any benefit but are more likely to cause harm,” says Alex Shteynshlyuger, M.D., a surgeon at New York Urology Specialists. “We know that the injection of medications into the penis predisposes men to a small risk of scar formation called Peyronie’s disease, which can lead to erectile dysfunction, bent penis, and shortening and narrowing of the penis. While the risk from a few injections is small, it is not a pleasant risk for men who have no problems to start with.” Dr. Shteynshlyuger also says that penile stem cell injections currently being marketed to men should be called “god knows what” injections. While the hope is that stem cells lead to penile regeneration, he says, there is no assurance that they won’t become abnormal cells, such as precancerous ones. Dr. Lekkos, the regenerative medicine physician from Santa Monica, sees it differently. “Stem cells tend to form into the tissue based on the environment where they are placed,” he says, noting that adipose-derived stem cells (the ones I used) are less risky to use than embryonic stem cells. The more I learned, the more my head spun. But I had already started questioning things the day after my stem cells were harvested at the U.S. Stem Cell Clinic in Florida. That was the day the FDA issued the clinic a warning letter for “violating


INSIDE THE MUSCLE CELL, FROM P. 121

good manufacturing practices,” including ones that could affect the sterility of their products. FDA commissioner Scott Gottlieb, M.D., also warned the clinic about misleading “vulnerable patients into believing they are being given safe, effective treatments that are in full compliance with the law.” The clinic maintains that procedures “in which a patient’s own cells are reinjected back into the patient are based on sound science and are conducted by a licensed health care professional in a safe environment.” However, the clinic hasn’t had any of its biological products reviewed or approved by the FDA. As for my own experience: Three hours after the stem cell/PRP injections in Spokane, my dick looked as if it had been run over by a tractor trailer. The next morning, before I left town for business, I had a quickie with my wife. I felt firmer, bigger even, and the orgasm was mind-blowing. Afterward, upon seeing how black and blue my penis was, my wife said, “That must’ve hurt.” It did, a little, but I was committed to this story. Four days later, back home from my business trip, we went at it again. By now the bruising was gone and the sex was even better. We’ve lived together going on 15 years, and though my wife has rarely uttered a word about the size of my penis, she remarked, as I emerged from the shower one morning, “Is that swelling from the surgery, or is it just growing? It’s bigger.” According to New York City urologist David Shusterman, M.D., these sound like the benefits of PRP—also known as a Priapus shot or P-shot—which should always be administered by a urologist to maximize the effects and minimize bruising. “PRP is effective for ED and will increase penis size and firmness during an erection,” Dr. Shusterman says. “The difference between stem cells and PRP is that PRP is better studied and is, in my opinion, safer for now. Stem cells may be another treatment option over time, but stem cell therapy is currently more experimental and not as effective as the P-Shot.” Should my genitalia turn gray, fall off, or explode, I will cry, curse myself, and be sure to let everyone know. For now, at least, I just have to figure out how I’m going to tell my children that Dad spent a hefty portion of their college fund on his dick.

high enough to feel like exercise, but not so high that you have to stop and rest. Day 3: Go hard. This time your goal is to get your heart rate up near its max through brief bursts of all-out effort. Again, the specific mode of exercise doesn’t matter—you can use a rower or stationary bike, swing a kettlebell, run up a hill. A good target is three to six 30-second intervals, with two to three minutes in between for recovery. Beyond Day 3: Go (sort of) heavy again. If you want to do a fourth session, your best bet is another weight workout, but using moderate weight with the goal of building muscle. T WO DAY S A F T E R M Y BIOP S Y, W E S I T

in a basement room at San Francisco State University, where Bagley operates a laser confocal microscope, a half-million-dollar piece of amazeballs technology. It lets exercise scientists look at individual muscle cells with a degree of three-dimensional precision unheard of until recently. Today we’re comparing two cells: The first is from a young, athletic woman. The second is from an elderly kidney failure patient who’s participating in a study Galpin and Bagley are working on. The difference is striking. While the nuclei of the healthy person are neatly positioned and uniformly shaped, those of the unhealthy one look like the floor of a college dorm room, littered with random piles of dirty clothes. It matters because the nuclei hold your DNA. That means they control the growth and repair processes. If they can’t repair a fiber, it dies. “And dead fibers don’t come back,” Galpin says. We don’t know which came first, the failing organs or the dying muscle cells. But we do know that in almost every case, daily choices can add up to profoundly different outcomes. “Your lifestyle has more of an influence on how your muscle acts and behaves than we’ve ever really thought,” Galpin says. “Even if you’re born with shitty genetics, you can train your way out of a lot of that.” That’s true for all of us, at every age. T H AT’S ON M Y MIN D W HEN I R ECEI V E

the results of my fiber analysis 10 days after I return from California. It’s worse than I feared. I have 38 percent hybrid fibers—those guys sitting on the sidelines waiting to turn into something specific—and just 12 percent

MHC IIa, the ones responsible for strength and power. “Considering your age [I’m 60], it’s not that terrible,” Galpin says. But, just in case I don’t get the point, he adds, “It’s not amazing either.” There was no risk of me not understanding, not after immersing myself in Galpin’s world and seeing what happens when good cells go bad. Despite chronically sore knees, I need to get those fast-twitch bastards off the bench and back into the ballgame. That’s why the next day I found myself using the leg extension machine for the first time in probably 20 years. To my surprise, by shortening the range of motion at the bottom, I could work my quads to a deep level of fatigue with no discomfort at all. The same proved true with the leg press, another machine I’ve rarely used in recent years. Over time, if I keep pushing myself, I should get some of my IIa back. The second part of my comeback strategy is conditioning. I’ve been doing intervals, carries, and sled work, but it’s clear that I need to do a lot more. My biopsy showed 50 percent MHC I fibers, which is probably my low-training setting. Getting a few of my slow-fast hybrids to join the slow side will give the muscles better endurance, and allow them to use more fat for energy. In the past I could come up with any number of reasons to avoid or truncate the areas of fitness training I didn’t enjoy. But now that I’ve seen what’s inside my muscles, I realize I have no good excuses. WHERE TO BUY Aether Apparel aetherapparel.com Aquatalia aquatalia.com Badgley Mischka nordstrom.com Coach coach.com COS cosstores.com FH Wadsworth fhwadsworth.com Ghurka ghurka.com Golden Bear mrporter.com Grenson grenson.com

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MEN’S HEALTH Vol. 33, No. 1 (ISSN 1054-4836), is published 10 times per year (monthly except for January and July) by Rodale Inc., 400 South 10th St., Emmaus, PA 18098–0099; (800) 666-2303. Copyright 2018 by Rodale Inc. All rights reserved. In U.S.: Periodicals postage paid at Emmaus, PA, and at additional mailing offices. Postmaster (U.S.): Send address changes to Men’s Health Customer Care, P.O. Box 3064, Harlan, IA 51593-0128. IN CANADA: Postage paid at Gateway, Mississauga, Ontario; Canada Post International Publication Mail (Canadian Distribution) Sales Agreement No. 40063752. Postmaster (Canada): Send returns and address changes to Men’s Health magazine, P.O. Box 927, Stn Main, Markham ON L3P 9Z9 (GST# R122988611). Subscribers: If the postal authorities alert us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within one year.

MensHealth.com / January•February 2018 123


ON-SCREEN DEATH

DAY O N E

Jonathan Banks

Entertainer with 165 freakin’ acting credits to his name Mother, Elena, worked for the CIA Reprises role as Mike Ehrmantraut in Better Call Saul season 4, out soon

ON THE 10TH ANNIVERSARY OF BREAKING BAD, BANKS OPENS UP ABOUT A FEW GOOD FIRSTS. / INTERVIEW BY MIKE ZIMMERMAN

I grew up in Northeast Washington, D.C. I had my baby teeth kicked out. Now I’m 70 and you hear guys say, “It was a tough neighborhood, blah, blah.” Bullshit. If you get out, you’re a lucky human being. There’s a lot of fear associated with being tough.

I must be close to getting killed MY FIRST 100 times. Victoria Principal did a TV movie where models are on their way to a pageant and bad guys hijack their plane. I think she killed me in that. I know she killed me in another movie. Does all that make me consider death? Absolutely not.

REALIZATION BREAKING BAD WAS A BIG DEAL The “no half measures” monologue. I remember walking off set and I said, “Man, this is about as good as it gets.” When you have an atmosphere where it’s a pleasure to go to work, you feel so lucky that you can’t take it in. Out of a survival instinct we keep our defenses up.

PAYCHECK THAT MEANT SOMETHING A hundred sixty dollars in 1967, doing summer stock in Brown County, Indiana. I thought I was on the top of the world. I had a burger and a beer. When I was 31, the hood of my Dodge Dart was held down with a coat hanger and I was thinking, “What have you done with your life?” I just want to tell every young person ever, please don’t let it take you down. You must believe in yourself. You must.

“I QUIT.” I had a film and my part had a wonderful monologue about corruption. I get down there and all of a sudden the monologue’s gone. It was the heart and soul of this character. I went to the producer and said I’d just as soon not do it. When I came home, I picked up my little daughter and she pointed up at the cloudy sky and said, “Agua, daddy, agua.” And I said, “Yes, baby. Maybe agua.” If I hadn’t quit that job, I would never have had that moment.

TIME I HAD MY ASS SAVED In 1974, I did A Little Night Music on the road. Margaret Hamilton, the Wicked Witch of the West herself, played the grand dame. I’d take her out of her wheelchair and sweep her up to center stage. So before we hit the road, I fall and crack my wrist. Next rehearsal I go to pick her up and it was just impossible. She said to the director, “I would really be more comfortable being escorted upstage.” She took my arm and her cane and up we went. She could’ve had me replaced. I’ll never forget her for that.

124 MensHealth.com / January•February 2018

Steve Schofield/Contour by Getty Images

LOVE I saw her in a mirror in a restaurant in Spain. The last day I’m in town I go in with a Spanish-English dictionary. The same day she brought one in too. She told me in Spanish, “You’re very timid.” I said, “You’re very married.” And she said, “No. Separated.” And I said, “Would ya like to get a cup of coffee?” We’ve been together 30 years now.


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