Innholdsfortegnelse for November 2021 i Men's Health

BR AIN HEALTH: P. Murali Doraiswamy, M.D. CARDIOLOGY: John Elefteriades, M.D. Foluso Fakorede, M.D. David Wolinsky, M.D. DERMATOLOGY: Brian Capell, M.D., Ph.D. Corey L. Hartman, M.D. Adnan Nasir, M.D., Ph.D. EMERGENCY MEDICINE: Jedidiah Ballard, D.O. Italo M. Brown, M.D., M.P.H. Robert Glatter, M.D. ENDOCRINOLOGY: Sandeep Dhindsa, M.D. EXERCISE SCIENCE: Martin Gibala, Ph.D. Mark Peterson, Ph.D., C.S.C.S.*D Brad Schoenfeld, Ph.D., C.S.C.S. GASTROENTEROLOGY: Felice Schnoll-Sussman, M.D. INTEGRATIVE HEALTH: Brenda Powell, M.D. INTERNAL MEDICINE: Keith Roach, M.D. MENTAL HEALTH: Gregory Scott Brown, M.D. Thomas Joiner, Ph.D. Avi Klein, L.C.S.W. Drew Ramsey, M.D. NUTRITION: Dezi Abeyta, R.D.N. Chris Mohr, Ph.D., R.D. Brian St. Pierre, R.D., C.S.C.S. PAIN MEDICINE: Paul Christo, M.D., M.B.A. SEX & RELATIONSHIPS: Debby Herbenick, Ph.D., M.P.H. Shamyra Howard, L.C.S.W. Justin Lehmiller, Ph.D. SLEEP MEDICINE: W. Christopher Winter, M.D. SPORTS MEDICINE: Michael Fredericson, M.D. Dan Giordano, D.P.T., C.S.C.S. Bill Hartman, P.T. TRAINING: Lee Boyce, C.P.T.…

Q. Is it really harder to get vitamin D during darker months? A. Yes. Most experts recommend taking in 400 to 800 IUs of vitamin D daily to keep your bones and muscles healthy. Lighter skin types can synthesize this amount from sunlight alone during the summer. But in the winter, or if you have darker skin, you might not hit that range (though 15 minutes of sun exposure on your limbs and torso can help). Luckily, your diet can provide a strong source of the vitamin: You can find a good amount of D in egg yolks, fortified milk, and oily fish. Supplements can help you reach the goal, too, but talk to your doctor or dietitian before turning to the bottle. D-rich foods offer a host of additional…

NOT A SINGLE MUSCLE is moving—and yet every muscle in your body is working overtime. Yes, this is what happens when you dare to do the ab-destroying move pictured above, an elevated plank row hold. It looks simple: Grab a dumbbell and set up in a plank, elbow on a bench. But in reality, your biceps and forearms never stop working, and your abs, obliques, lower back extensors, and midback muscles are all roaring to life—and never getting a break. It’s a burn unlike anything you’ve experienced in a workout before. And it’s this feeling that just may supercharge your muscle and strength gains—and help protect your body against injury. The plank row hold is an example of an iso hold, a style of exercise that’s growing in popularity. Muscle…

TANOAI REED IS IN PARADISE. It’s a sunny Friday morning in Laie, an area of Hawaii so remote that the nearest public gym is 40 minutes away. Reed is standing inside the garage that he converted into an old-school home gym, his six-three, 260-pound frame hunched under a barbell loaded with 225 pounds. He glances around. “Dwayne has his Iron Paradise,” he says, referring to the gym that Dwayne “the Rock” Johnson famously travels with whenever he’s filming. “I call this my Rusty Paradise.” He exhales, stands tall to lift barbell from rack, then reps out 12 squats. Reed enters his version of paradise only when necessary—and more often than not, it’s necessary. Life as a stunt double is never easy. (For more on that, check out our story on…

CHOOSE WHOLE FOODS FREQUENTLY Whole foods contain more fiber and other nutrients than their more processed counterparts, and they also keep you fuller for longer. You don’t have to give up all ultraprocessed foods; just eat them infrequently. PRIORITIZE PROTEIN Protein is trendy for a great reason—it causes us to release hormones that increase feelings of satiety. Have 25 to 30 grams per meal, at least. GET ENOUGH FIBER Fiber’s bulk helps fill your stomach and slow how fast it empties. It also helps stabilize blood sugar. Aim for 25 to 30 grams a day. ENJOY WHAT YOU EAT Too often we put food’s emotional satisfaction on the back burner in favor of the physical benefits it gives us. But food is more than just fuel, and that’s okay! When…

ONE NIGHT four years ago, I inhaled and exhaled on command, like you do in yoga, as my partner inserted a vibrating butt plug into my behind. Anal play requires a lot of prep and attention; we began with fingers, used plenty of lube, and practiced relaxation techniques. When I came my face off solely from anal penetration, what happened next surprised me. I felt vulnerable. I needed some good old-fashioned cuddling to make up for the intensity of what my body had just experienced. Thankfully, my partner knew that I was having sub drop, a term for the crash that can follow the emotional high of BDSM play. They took out the plug, snuggled with me, told me how pretty I was and how much they appreciated me, and…

THE HYBRID HOODIE Canada Goose’s HyBridge knit anorak is the Tesla of hoodies. Merino wool, Mother Nature’s performance fiber, provides the good bones, but tech takes it a step further. Canada Goose deploys (get this) thermal mapping technology so that heat-prone areas, like your armpits and lower back, don’t overheat. Another plus: Down-filled panels act as reinforcement when temps nose-dive. canadagoose.com Anorak ($550) by Canada Goose; Heattech T-shirt ($25) by Uniqlo; Urban tech pants ($198) by Paskho; Series 6 watch ($399) by Apple. THE ULTIMATE WINTER ARMOR Leave your bulky ski coat on the slopes. The Nobis Kalvin parka is as lightweight as a topcoat and cut almost as slim. Plus, it’s embedded with an advanced SympaTex membrane, which means it’s waterproof and windproof yet still breathable. You can even…

YES, THERE ARE FRAUDSTERS AND CRANKS OUT THERE trying to sell products and personal brands, but most people aren’t intentionally trying to pass along misinformation. Gordon Pennycook, Ph.D., is a cognitive psychologist at the University of Regina who studies how to battle the spread of misinformation. His research reveals that roughly 80 percent of people believe that it’s very or extremely important that the info they share on social media is accurate. However, it can be difficult to parse quality from quackery. What should you be considering when you see a blog comment, You-Tube testimonial, or social-media rant from your loudmouthed uncle? Ask yourself these nine questions to help you figure out what the heck is true: 1 IS THERE EVIDENCE FOR THIS? BE SKEPTICAL IF a claim is based…

INSTAGRAM @SCIENCE.SAM Samantha Yammine, Ph.D. This neuroscientist blends expert communication skills with broad biosciences knowledge. @JESSICA MALATYRIVERA Jessica Malaty Rivera Expect jargon-free explanations of Covid science from this epidemiologist. TIKTOK @ALEXDAINIS Alex Dainis, Ph.D. This geneticist’s TikToks break down the facts on hot topics like PCR testing and gene editing. @DOCTOR.DARIEN Darien Sutton, M.D. Get clarity on facts about chest pain, Covid, and more from this emergency-medicine doc. TWITTER @DRJENGUNTER Jen Gunter, M.D. A bold debunker unafraid of controversial topics. @SABIVM Sabina Vohra-Miller, M.Sc. This clinical pharmacologist aims to make data make sense. @ERICTOPOL Eric Topol, M.D. A top doc putting medical research into perspective. PODCASTS THIS WEEK IN SCIENCE @TWIScience Hosted by Kirsten “Kiki” Sanford, Ph.D., a neurophysiologist who makes complex topics like CAR T-cell treatments engaging. SCIENCE VS…

▶ People stress out about their first tattoo and what they are going to get. They put all this pressure on it—they have to come up with something, one thing that summarizes their whole entire person. A tattoo can represent one part of yourself, but it doesn’t necessarily have to summarize everything. ▶ If you get a beautiful tattoo that’s done by an asshole, you’re never going to really like that tattoo. I think being comfortable with the person who’s doing it is as important as their technical competence and their aesthetic. ▶ Time and cost should not be part of the decision-making process. If you can’t afford to get tattooed by the person you want and feel good about, then save your money till you can afford it. ▶…

What inspired your favorite tattoo? A rose tattoo for my son’s mother, who gave me the greatest gift a father could ever ask for. @jerryc.bradford.7 Got the word BELIEVE when my daughter was told she had cancer… she is now 7 yrs cancer free. @andytaylor848599 My daughter wrote me a valentine’s card when she was 6 and I had that done exactly as she did it on the card. @franciscosuarez216 My wife passed away; got my first and only tattoo, her birth date! @julius.golfpro Other people’s tattoos inspired me to never get one. @KColasacco My heart condition, which led to a heart transplant. Had heart disease and that was the only cure. It says “impossible is possible” on my forearm. @joe.hewitt.50 THE SCENES WITH THE EXPERTS, ADVISORS, AND READERS WHO…

OUR SEPTEMBER issue featured none other than Law & Order icon Christopher Meloni on the cover, and in case you missed it… his photo shoot was fun. And the Internet had some fun with the photos Meloni himself calls “Zadditastic.” *Saves to phone* @nbclawandorder christopher meloni I’m free on friday if you wanna hang out this friday maybe cause it’s friday the day I’m free @brittonhargitay i think we can all agree that christopher meloni @poesiafetada Chris Meloni would make a good host for Jeopardy, in exactly this position. @emilynussbaum…

1 THE PRINCIPLE MID-REP HOLD Adding a pause in the middle of the lifting portion of a rep prevents your body from “cheating,” says Samuel. “Sometimes we accelerate past challenging parts of lifts with a little body rock. You can’t do that with a mid-rep pause.” YOUR MOVE: PAUSED ROMANIAN DEADLIFT Stand holding dumbbells at your hips. Keeping the dumbbells close to your shins, push your butt back and lower your torso until you feel your hamstrings tighten. Pause. Begin to stand up, pulling the dumbbells to just below your knees. Pause here for 2 seconds. Stand all the way up, squeezing your glutes. That’s 1 rep; do 3 sets of 8. 2 THE PRINCIPLE ISO TO REPS Starting a classic strength exercise with a 10-second iso hold in a…

GO-TO CHEAT FOOD? “Doughnuts and pizza. I also like my Samoan food. In our backyard, I have an above-ground oven, a Samoan umu. We make a fire with large rocks, and it heats up once the wood is gone. We cook pigs in it and all sorts of traditional Polynesian food.” FAVORITE GYM TUNES? “I like old-school rap: Ice Cube, N.W.A, old school gangsta rap. I used to listen to it before high school football games. I don’t listen to it when I’m not working out.” EXERCISE YOU CAN’T STAND? “Squats are a hate/love relationship. I do hate doing them, but I love doing them. I know they’re so good for me.” IF YOU COULD DO ONE STUNT, IT WOULD BE… “When you see guys flying through the air backward,…

THE PROTEIN 30g A four-ounce serving of skinless turkey breast houses 34 grams of protein for only 167 calories. You may find it sold as “turkey London broil” because it resembles the big, oblong beef cut. Ask for half of one, which should come in at about two pounds. Bacon, too, brings the protein—two slices have about six grams. Turkey Breast Wrapped in Applewood-Smoked Bacon This recipe is easily doubleable if you’re having more people over (or want more leftovers). Just buy a whole breast, slice it in half, and make two bacon weaves. It’ll be more manageable that way. WHAT YOU’LL NEED 1 CUP KOSHER SALT½ CUP SUGAR10 WHOLE PEPPERCORNS1 LEMON, SLICED2 GARLIC CLOVES, PEELED AND SMASHED5 SPRIGS THYME½ (2 LB) SKINLESS TURKEY BREAST, DEBONED14 STRIPS APPLEWOOD-SMOKED BACON8 LARGE…

A LITTLE GOES A LONG WAY HEY, BIG SPENDER Lovehoney Oh! Vanilla Massage Candle, $9: Light it for ambience … and then use the warm wax for foreplay. Crate&Barrel All-Purpose Pitcher, $30: Keep it on your bedside table. Hydration is sexy. Philips Hue Bloom, $70: Perfect your mood lighting with this Bluetooth-controlled table lamp. Belkin 3-in-1 Wireless Charger, $150: A tangled mass of wires next to your bed? Not super cute. ChiliSleep OOLER Sleep System with Chilipad Cool Mesh, from $799: No one likes a sweaty night’s sleep. This water-powered pad keeps things cool.…

IN MAY 2002, the head of talent at World Wrestling Entertainment called Dave Bautista and told him to buy a nice suit. He was going to be on SmackDown. Bautista, then 33, had been ascending within Ohio Valley Wrestling for the past two years, and he was thrilled about his TV debut—recently WWE had “called up” Brock Lesnar, and now Lesnar was a star. Bautista spent $500 on a suit, which was a lot of money for him then, and had it tailored. When he arrived in his new suit, he was quickly processed. Someone cut the sleeves off the suit. Someone else handed him a metal box with a large novelty chain attached. He’d assumed he would debut as a star, as Lesnar had, but instead he would play Deacon Batista,…

IN A RECENT ECONOMIST/YOUGOV POLL, 20 percent of U.S. citizens surveyed said they believe that Covid vaccines contain a microchip. Think about that. A fifth of respondents subscribe to a theory that has its roots in the idea that Bill Gates wants to track your activities. This survey also found that only 46 percent of Americans were willing to say that the microchip thing is definitely false. Even though there’s no plausible way it could be happening. These stats are troubling. But given our frenetic information environment, they are also, well, understandable. It is becoming harder and harder to tease out the real from the unreal. Sense from nonsense. Magical thinking from microchips. Not long ago, I was shocked by a headline about “Covid parties”—people allegedly gathering to intentionally infect…

ROBERT F. KENNEDY JR. The classic-rock DJ of anti-vax bullshit. He can be relied upon to keep playing the same science-free, deeply misleading songs again and again and again. (Reality: No, vaccines do not cause autism!) RFK Jr. can doubtmonger with the best of them. Cherry-picking personified. TUCKER CARLSON A JAQing-off (Just Asking Questions) expert extraordinaire. The Tuckster can inject partisan-spun doubt into any topic—science, sense, and human decency be damned. “Clean water? Really? A liberal conspiracy to get into your house? I’m just asking ….” GWYNETH PALTROW A wellness woo wizard who can magically transform a public-health crisis into an opportunity for testimonial-fueled profit. Think you might have long Covid? Try a plant-based diet, intuitive fasting, and Goop’s detoxifying supplements. (Read: Don’t.) JOE ROGAN The dude is just pragmatic,…

Ian Lecklitner, writer THE TATTOO: A set of cherry blossoms, one on each palm THE ORIGIN STORY: As a person with anxiety, Lecklitner knows how to cope—breathing, journaling, etc. Yet he wanted a more constant reminder of inner peace. “Cherry blossoms are a beautiful, relaxing, Zen flower to look at in general. There’s the symbolism of the flower itself, which is the fleeting nature of life. Cherry blossoms bloom for typically about two weeks per year,” he says. And he got them on his palms because his hands are expressions of his anxiousness. “It serves as a reminder for me that when I’m stressing out or when I’m anxious, it’ll be over eventually. And maybe I shouldn’t take life so seriously.” Austin Reed, shipping manager THE TATTOO: A flying saucer…

I WAS 17 when I got my first swastika. Center of my chest. I went to prison soon after and got “White Pride” tattooed across my back. I had to do violent things to “earn” each letter. Altogether, I spent 17 years locked up. I was never good at anything besides guns, drugs, and violence. The hatred started when I was really young. A Black man broke into my house and tried to rape my mom. Black kids bullied me at school. When I was about 13, I started meeting people who said derogatory things about Black people. I was drawn into that. Third Reich. Fourth Reich. I started going to rallies and handing out pamphlets. I felt powerful. I felt like I belonged. After I was released from prison…

—@innocent.mahlangu.94 MAYBE? DEPENDS? It possibly (or probably, or totally) might? How would you like your not-super-helpful answer today, Innocent The reason I can’t give you a more definitive answer is that I work at Men’s Health, and before we publish anything, every story goes through a rigorous reporting and fact checking process that separates fully baked, real-deal facts from fictions, frauds, and wishful thinking. Has the study we’re citing been peer-reviewed? Have the findings been replicated and confirmed by other researchers? Was it published in a legit scientific journal, or did we find it in 124 increments on someone’s Twitter feed? We talking randomized controlled trials here? Only after our crack team of researchers (led by the indomitable Jennifer Messimer) signs off on a story can we share it with…

FELIX MELENDEZ STATS AGE: 56 LOCATION: Chino, CA OCCUPATION: Educator MEN’S HEALTH MVP MEMBERS have access to the best health and fitness information. Each month, we survey those members and choose one whose story inspires us. Sign up at join.menshealth.com and you could see yourself here one day. My fitness goals Slow muscle loss that comes with age. Eat more fresh foods. And get back on the mountain bike. Over time, my wife and I have been riding less. My gym bag has… Wireless head phones and at least one jump rope. The jump rope is my go-to. I want to lift with… Walter Payton. He embodied out working your competition, staying humble, and bringing out the best in teammates (and opponents). My hero My father. He’s a 98-year-old veteran…

DIRECTIONS: Do this workout 4 or 5 days a week. On days you don’t work through this session, aim to go for a 20-minute walk or run. Choose at least 1 day a week to rest fully from training. WARMUP REVERSE LUNGE TO REACH Start standing (a). Step back with your right leg into a reverse lunge, lowering your knee to the floor. Step back far enough that you feel a stretch in your right hip. Place your hands directly in front of you (b). Reach back with your right arm (c). Return it to the front and repeat the arm motion on the other side. Stand and repeat the entire sequence on the other leg. That’s 1 rep; do reps for 40 seconds, then rest 20. Do 2 sets.…

THE CLAIM: Thanks to their antiviral and anti-inflammatory effects, algae supplements (basically powderized seaweed) can prevent lung inflammation—a major symptom of Covid-19. Plus, they contain omega-3 fatty acids, which have been shown to improve your heart health and may even help stave off depression. WHAT’S ACTUALLY TRUE: The coronavirus stuff holds up—at least in early studies. Blue-green algae (spirulina) does have antioxidant and anti-inflammatory properties that may reduce the severity of Covid symptoms, says Kelly Pritchett, Ph.D., an associate professor of nutrition and exercise science at Central Washington University. Except the studies are . . . cell studies. We need human trials to see if algae, as food or supplement, could help treat the virus, she says. WHAT’S, UM, COMPLICATED: The supposed link between seaweed supplementation and depression. Some data…

THE PROBLEM: Zits! THE FIX: Call on concealer. Match your skin tone exactly—brands like Fenty are available in 50 different colors. Place a dot right on top of the pimple and then use your finger in a tapping motion to blend it in. (Do not rub it. You won’t get enough coverage.) THE TOOLS: Laura Mercier Secret Camouflage ($36; nordstrom.com); Fenty Beauty Pro Filt’r Instant Retouch Longwear Concealer ($26; sephora.com). PRO TIP: “Use a concealer that’s thicker and drier,” advises celebrity men’s groomer Amy Komorowski. And if you’re using tinted moisturizer, apply that first. THE PROBLEM: Blotchy Redness THE FIX: Tinted moisturizer. Go with a shade that matches the color of your neck to balance out your skin tone. Apply a dot on each cheek, your forehead, and your chin. Smooth them…

FRENEMY EXERCISE “I hate squatting, but I also … love squatting.” CHEAT MEAL “Pizza. But it’s, like, healthy pizza. It’s all vegetables.” WORKOUT ANTHEM “A Wu-Tang song called ‘Triumph.’ That song will make you feel like you could just beat the shit out of anybody.” FAVORITE DRAX QUOTE “ ‘Nothing goes over my head. My reflexes are too fast; I would catch it.’ ” LAST TIME YOU CRIED “Just now I almost cried when we were talking about buying my mom a house.” LAST BOOK YOU RECOMMENDED TO A FRIEND “To Kill a Mockingbird. It’s still one of my favorite books, if not my favorite book.” MEAL YOU COOK WHEN YOU HAVE A LADY OVER “I typically cook a Filipino dish called chicken adobo.” EUPHEMISM FOR SEX “When I was…

DON’T TALK. LISTEN. And then force yourself to actually listen (i.e., more than watching your friend’s mouth move while waiting for your turn to talk). I know this isn’t always easy, but it is essential to understanding their perspective and specific concerns. Not everyone who is vaccine hesitant, for example, is a hardcore conspiracy theorist. There is a vast range of viewpoints. Again, listen. STAY CALM Don’t mock them, and don’t just throw a mountain of facts at them. Try to get a sense of what information would help them feel better about the issue. Ask where their sticking points are. And recognize that they may have legitimate reasons for mistrusting the relevant institutions. A little empathy can go a long way. TRY TO FIND COMMON GROUND Perhaps it is…

I SPENT MORE than three decades on this earth with nary a pixel of ink. Then one night, after one too many cocktails, I woke up with an anchor on my left forearm. I should explain: I was at an event with a free tattoo booth, it was the coolest classic piece of flash available, and, being something of an opportunist, I took the plunge. The next day, I had no regrets. The sting felt kinda good, the lines were strong, my reflection in the mirror looked about 7 percent more badass. I was hooked. Over the next few years, I would wake up with another, and another, and now I have 20. After some other American-traditional staples—a nautical star, a swallow—I graduated to more creative stuff: nods to memories…

WHEN I FIRST heard of Ephemeral, I thought this Brooklyn-based start-up was offering just another version of a temporary tattoo. Yet Ephemeral uses a real tattooing needle; its tattoos are actually engineered to last nine to 15 months. Joshua Sakhai, a cofounder of Ephemeral, says that its tattoo ink is absorbable through your skin and can be removed by your body. Men’s Health dermatology advisor Corey Hartman, M.D., says the concept is intriguing: “[The ink] would break down into smaller and smaller pieces and get carried away by lymphatics, like how tattoo laser removal works.” Ephemeral chooses to remain tight-lipped about its ingredients, maintaining that they’re all FDA approved. On that, Dr. Hartman says: “I feel like you owe it to the people you’re tattooing to share that information.” But…

🗹 WASH … GENTLY As with any other wound, you’ll want to keep it clean to prevent infection. So wash your hands before washing your tattoo. And then clean the tattoo and the area around it gently yet thoroughly. (Dr. Zeichner recommends the Dove Beauty Bar.) Every morning, every night, before applying an occlusive lotion. (See next step.) 🗹 LUBRICATE Your skin post-tattoo is extremely sensitive and prone to skin damage. So layer on a second skin: Vaseline, which can also help stave off infection-causing bacteria. Apply thickly but gingerly: “Rubbing of the skin itself can cause inflammation around the tattoo,” Dr. Zeichner says. 🗹 BLOCK UV During the first week post-tat, Dr. Zeichner recommends covering the area with a bandage to prevent sun damage. Once the initial wound heals,…