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10 temperature of a black hole itself. The distinction between Hawking’s discoveries about the nature of black holes and his last paper is that Hawking radiation is based on general relativity and quantum mechanics — two of the most experimentally verified, robustly detailed theories in modern physics. Meanwhile, con-
cepts underpinning «A Smooth Exit to Eternal Inflation?» sometimes feel like fan-fiction that attempts to explain the nature of the universe, posing questions that, due to the diligent limits of the scientific method, physics cannot ask. But even if it doesn’t result in good science every time, that kind of moonshot thinking
Hawking was prone to is necessary to move the discipline forward. Whether they were groundbreaking mechanisms or just theoretical baubles, Hawking’s astrophysical ideas fleshed out some the central questions that plague cosmologists: «What happens in a black hole?»; «How
was the universe born?»; «What is time?». Sure, many people want to trap the truth of the universe in their mind as some kind of Infinity Gauntlet power trip, but so few people have the skills and humility to face those questions and chip away at them, day after day, without being overcome with hubristic theories
that overpromise and underdeliver. Hawking wasn’t afraid to fail under the brightest scientific spotlight, and for that, he should be celebrated. His final paper doesn’t need to be an overarching theory of everything, anyway. After all, the title ends in a question mark. Max Genecov
The Lazy Man’s Guide To Losing Fat And Building Muscle Like most guys of a certain vintage, I have mixed feelings about my body. Staying lean and not surrendering to the siren’s call of the dreaded ‘Dadbod’ is a key concern. But then so is building and maintaining enough muscle so that I can keep up with the young bucks on the soccer field or in the gym. One of the main keys to success is your diet. You need a meal plan that’s high in healthy carbs, fats and proteins. More importantly, it needs to be easy to prepare and affordable - so you’ll actually stick to it. There’s no shortage of tips that deal with actual exercise on Lifehacker - instead, this guide focuses on the fuel you should be preparing to build muscle and reduce body fat. Part anabolic diet, part ketogenic diet and part dopamine diet, this all-rounder is perfect for anyone looking to stay on the health train. It’s a super-simple diet protocol that provides everything we need to train, grow, recover and sleep, with minimum disruption to our lives and, critically, not sacrificing taste or enjoyment. Consider it a dietary form of GPP (General Physical Preparedness). With bodily GPP I want to be able to achieve a number of feats or accomplishments at any given time with no specific training. For nutritional general preparedness, we’re: 1. eliminating most empty, white carbs from our diet 2. ensuring we get enough protein to facilitate muscle growth 3. using fat increasingly as an energy source 4. using green vegetables to provide carbohydrates and essential nutrients Is it boring to eat this way? Or a chore? Not really. The healthy fats in this diet provide both satiety and sufficient hits of dopamine to keep cravings at bay. Permanently. Can you eat this way if you
have kids? Yes, absolutely. A few variations for Junior and you’re there. The Meal Plan #1 Pre-Breakfast: Protein Shake w Milk · Protein 34g · Carbs 17g · Fat 10g Most supplements are stuffed with all kinds of chemicals that you can’t pronounce. It’s a multibillion-dollar industry that promises silver-bullets yet delivers (mostly) damp squibs. However, as a guy in a hurry, I need fuel after workouts and to kick-start the day. Sleep is catabolic, meaning it depletes your muscles. That’s not good, especially if you’re on the lean side to begin with (what’s known in the trade as a ‘hard-gainer’.) A sound guiding principle is to start the day with 30g of protein if you’re serious about building muscle. A brown-rice based, all-natural protein is probably a little less effective than some of the other stuff but it helps get me to my macros and I feel somewhat better about it, especially as I’m going to be drinking three of these a day. #2 Breakfast: 3 Egg Omelette With Cheese
· Protein 21g · Carbs 1g · Fat 18g A more elaborate ‘one-pan keto-feast’’ could include sausages, green vegetables, smoked salmon but that will take more time than we have to play with. The omelette is super-speedy. Variations on this theme could be to include a bowl of porridge and stirring through some protein powder to make ‘chocolate protein oats’. The only ingredients for this are milk, water, oats and your protein - in less than 7 minutes you’ll be fuelling up for the day ahead. #3 Snack: Protein Shake · Protein 34g · Carbs 17g · Fat 10g #4 Lunch - Tuna, Brown Rice & Beans + 2 Glasses Milk · Protein 43g · Carbs 74g · Fat 26g In terms of bang-for-yourbuck and downright convenience, you can’t go past this combination - the Holy Trinity of lunchtime goodness. Try Sirena tuna, whose label reassures that it’s line caught and sustainable etc. Basil oil flavour is especially tasty. Add a tin of Edgells 4 Bean Mix and 90 Sec-
ond microwave brown rice. Throw grated cheese over the top of this for more fat, and because, well, cheese makes everything taste better. Total cost per meal: $5.35 #3 Snack: Protein Shake · Protein 34g · Carbs 17g · Fat 10g #6 Dinner: Chicken / Pork, Broccoli, Zucchini, Sweet Potato, Apple · Protein 66g · Carbs 54g · Fat 16g You could roast / bake a tray of vegetables and chuck some chicken breast in the other side of the tray (covered in a little foil tent for half the cooking time (usually 30-35 mins) to stop it drying out. The beauty of this is that once you’ve tossed it in the oven, you can go and workout for a bit or play with junior. However, if you can get yourself a microwave steamer, your whole whole world will change. Here’s how. Chop up your veg and layer it in the steamer according to how long it takes to cook. Then steam it for about 4 minutes. [Note: sweet potato can handle around
3 mins on its own before you add the greens for the remaining 4 mins. This depends on the power of your microwave so play around with it.] This could be the end of the story. You serve up your greens with your meat (which you’ve pan-fried and rested under foil and out of the pan for 5 minutes - this is crucial.) You’ll probably want some seasoning with this though. Or take things to a completely different level with only a modicum of extra effort. Drain the veggies, blanche under cold water to stop the cooking process, throw a decent knob of butter into the meat pan and then mix the greens through the butter. In a restaurant this would be called something like ‘twicecooked greens, keto-style,’ or something equally grand, and, as with a lot of the cooking here, it depends on your approach to fats and what your nutritional objectives are. Additional fats, especially those that have traditionally been considered unhealthy, is But, if you still want flavour and satiety, then it’s worth trying because it makes them taste delicious. Total: Protein 214g, Carbohydrate 180g, Fat: 90g Summary This plan works for busy guys (and gals) for a few key reasons: 1. It’s cheap 2. It’s healthy 3. It’s easy to stick to 4. It tastes good 5. It’s easy to hit (and stick to) your macros 6. It eradicates most unhealthy carbs from your diet Is it perfect? Nope. Could it be made healthier? Yep, pretty easily. Sub in celery sticks dipped in almond butter for one of the snacks would be an easy tweak. But bang-for-your-buck simplicity, economy and taste it’s right on the money. Ben Ford
How To Build A Space-Saving ‘Home Gym’ For $100 Attending the gym on a regular basis can be tough -- especially when you have a toddler like me. Then there are the ongoing membership fees and perfectly chiselled fitness fanatics to worry about. If you want to get in shape but are too broke, busy or intimidated to join your local gym, it’s possible to get the re-
sults you need from the comfort of your own home. All you need is perseverance and around $100 worth of equipment. Here’s how it’s done. You know that picture you occasionally see on Facebook of the most dangerous road in the world? The one cut into the side of a high mountain with no
guard rail, a gravel surface and lorries being driven at breakneck speed? Somewhere in South America, I think. Well, that road is easier to navigate than a trip to the gym for a new parent. The reasons why are simple: firstly, you will feel bad about leaving your better half at home with a crying baby. Even if the
baby is asleep and you get a pass to hit the gym from your partner, you will probably be so tired from the sleepless night before that you sack it off in favour of some Netfix and three-quarters of a bottle of red. The answer to this eternal quandary? If Mohammed can’t get to the mountain (or the
gym), bring the mountain to Mohammed. That’s right. Build the gym at home. Because space is at a premium, by ‘gym’ we really mean a handful of workouts using bare-bones equipment you can keep in a large drawer. [Note: if you have a garage to spare, by all means go for it. Build a real