Men's Health USA 09.2021

NFL 2021! ALL-PRO STRENGTH & SPEED SECRETS

CAN CHRISTOPHER
MELONI
SHRINK YOUR
GUT? HOW HE GOT

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TO LAUGH
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Duck, Broke the
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Today,
snack a little bolder.

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DIG IN

Christopher Meloni
photographed by Ben Watts
exclusively for Men’s Health.
Styling by Ted Stafford.
Grooming by Danielle
Crawford. Makeup by
Becca Perkins. Set design
by Rob Strauss Studio.
Production by AREA1202
Productions. Location:
Skyline Drive-in NYC.
On the cover: T-shirt by
Armani Exchange; jeans
by John Varvatos. This
page: Jacket by Belstaff.

“A friend of mine
said, ‘Did you ever
think in a million
years you’d be
on the cover of
Men’s Health?’
I said,‘Certainly
not at age 60.’”

—CHRISTOPHER MELONI, P. 60

FEATURES 60 IT’S MELONI TIME and grit. Plus 12 other muscle, 82 THE TRIUMPH 88 THE FOREVER
recovery, and nutrition tips AND TRAGEDY OF SOLDIERS OF THE
Christopher Meloni, from the NFL’s best. THE WORLD’S BEST FOREVER WARS
longtime TV cop and FREEDIVER
2021’s most unexpected BY ANNA KATHERINE CLEMMONS Twenty years after the Twin
sex symbol (at 60!), Russian freediver Alexey Towers came down, and with
keeps getting stronger. 76 SWEET. SOUR. Molchanov is at the top of the U.S. war in Afghanistan
SPICY. HOT. his sport. But getting there finally ending, four soldiers
BY ANNA PEELE required a descent into who deployed soon after 9/11
The DIY guide to cooking unimaginable physical and share what they’ve learned
68 NFL 2021: tasty, healthy, modern emotional depths. about sacrifice, grit, and
FIRST AND #GOALS Chinese food. strength over the two decades
BY SAMI EMORY of fighting. BYMATT GALLAGHER
How Travis Kelce forges BY CLARISSA WEI
speed, strength, agility,

PHOTOGRAPH BY BEN WATTS MEN’S HEALTH | SEPTEMBER 2021 3

CONTENTS

PLUS!

FALL STYLE:
BACK TO
THE GRIND

Upgrade your post-
lockdown wardrobe
to look sharp and feel
comfortable, starring
Alexander Ludwig.
p. 54

LIFE

31 Let there be

light(ness)! Why faith-
based diets are the rage.

34 There’s only one right

way to cook a perfect,
fluffy pancake.

36 30/10: The protein-

packed poultry you’re
not eating. (Hint: It walks
like a duck!)

38 Ketchup and mayo?

Yawn. Try these flavor-
enhancing condiments
to upgrade your grilling.

40 Simplify your skin

routine with six multi-
tasking products.

42 Cool Dad: Marlon

Wayans wants high-key
affection. His kids want
a low-key dad.

HA-HA MOMENTS MIND

How to use humor 47 Harness the life-
to defuse stress and
boost your outlook. changing, mood-
altering power of
(See page 47.) laughter.

MH WORLD BODY 22 The secret to better 50 Gregory Scott

9 Your go-to 15 No ropes. No harness. fitness? Sneaking more Brown, M.D., on the big
activity snacks into your pandemic lesson:
icebreakers, fitness Just you versus a wall. daily grind. when to be flexible—
inspiration from Why bouldering is on the and when to dig in.
Gucci Mane, and rise and how to turn it into 24 Why an ophthalmol-
how to (actually) your next workout. 51 Pod Save America
build calf muscles. ogist uses a stationary
18 Blast arms, abs, and bike for his eye health. cohost Jon Favreau’s
stress-busting tactics.
quads and build total- 26 September is the
body strength with just 52 Inside Coa, the
one—one!—dumbbell. new January: Use these
doctor-approved tips to new gym for your
20 6 A.M.: How Hall of finish the year strong. mental health.

Fame astronaut Michael 28 Tap Wu-Tang Clan +
López-Alegría forges
zero-gravity muscle. master RZA to train your 96 Six Pack: UFC
eyes, ears, and mind.
heavyweight champ
Francis Ngannou’s
essential gear.

4 SEPTEMBER 2021 | MEN’S HEALTH ILLUSTRATION BY DOUG CHAYKA

TUNE IN TO FUEL-UP WITH:

LUKE COUTINHO BRYAN SNYDER, RD

SCOTT M. SMITH, PhD DALLAS SEAVEY

JEREMY JONES VICKY LOSADA

For you to cut out and keep! ALISTAIR & JONNY JOSH ALLEN
BROWNLEE

TEAM Personnel Question:

What lunch do you pack
for the office?

Richard Dorment Jack Essig MEET THE

EDITOR-IN-CHIEF SVP/PUBLISHING DIRECTOR MEN’S HEALTH

Jamie Prokell Creative Director Chris Peel Executive Director, Hearst Men’s Group ADVISORY
PANEL

EDITORIAL A spicy ADVERTISING SALES

Ben Court, Mike Darling Executive Editors salmon roll NEW YORK (212) 649-2000 We know a lot about health
and fitness, but we don’t
Ebenezer Samuel Fitness Director and Caryn Kesler Executive Director, Luxury Goods know as much as the doctors,
Ben Paynter Features Editor edamame. John Wattiker Executive Director, Fashion & Retail scientists, and trainers who
Nojan Aminosharei Entertainment Director keep us honest and up-to-date.
Doug Zimmerman Senior Grooming Director

Jordyn Taylor, Spencer Dukoff Kim Buonassisi Advertising Sales Director

Deputy Editors Kyle Taylor East Coast Automotive Sales Director

Marty Munson Health Director John Cipolla Integrated Account Director

Paul Kita, Josh Ocampo Senior Editors Brad Gettelfinger Sales Manager, Hearst Direct Media

Brett Williams Fitness Editor CHICAGO (312) 964-4900 BRAIN HEALTH:
Evan Romano Associate Editor Autumn Jenks, Justin Harris Midwest Sales Directors P. Murali Doraiswamy, M.D.
Joshua St. Clair, Milan Polk Editorial Assistants
LOS ANGELES (310) 664-2801 CARDIOLOGY:
John Elefteriades, M.D.
ART Patti Lange Western Ad Director Foluso Fakorede, M.D.
David Wolinsky, M.D.
Liz Chan Deputy Art Director Cold Anne Rethmeyer Group Sales Director, Auto

Eric Rosati Designer sesame noodles SAN FRANCISCO (510) 508-9252 DERMATOLOGY:
Jason Speakman Associate Digital Visual Editor with a side Andrew Kramer Kramer Media Brian Capell, M.D., Ph.D.
Matthew Montesano Digital Imaging Specialist of broccoli, Corey L. Hartman, M.D.
DETROIT (248) 614-6120 Adnan Nasir, M.D., Ph.D.
HEARST VISUAL GROUP bok choy, and Sam Shanahan Detroit Automotive Director
Alix Campbell Chief Visual Content Director carrots. EMERGENCY MEDICINE:
Sally Berman Visual Director DALLAS (972) 533-8665
Patty Rudolph PR 4.0 Media

James Morris, Justin O’Neill Contributing Samantha Irwin General Manager, Hearst Men’s Group Jedidiah Ballard, D.O. Brazil nuts.
Visual Directors Karen Ferber Business Manager Italo M. Brown, M.D., M.P.H.
Scott M. Lacey Deputy Visual Director
Amy Wong Senior Visual Editor Paul Baumeister Research Director Robert Glatter, M.D. They’re a
Giancarlos Kunhardt Visual Assistant Alison Papalia Executive Director, Consumer Marketing
Dangi McCoy Contributing Deputy Visual Director ENDOCRINOLOGY: low-carb source
Chris Hertwig Production Manager Sandeep Dhindsa, M.D. of protein,
Aurelia Duke Finance Director
EXERCISE SCIENCE: and they’re
FASHION Everette Hampton Executive Assistant Martin Gibala, Ph.D. delicious!
Ted Stafford Fashion Director Toni Starrs, Yvonne Villareal,
Adam Mansuroglu Senior Style & Gear Editor Mark Peterson, Ph.D., C.S.C.S.*D
Dale Chong Gear & Commerce Editor Samantha Wolf, Olivia Zurawin
Sales Assistants Brad Schoenfeld, Ph.D., C.S.C.S.

COPY PUBLIC RELATIONS GASTROENTEROLOGY:
Janna Ojeda Assistant Managing Editor Felice Schnoll-Sussman, M.D.
John Kenney Managing Copy Editor Nathan Christopher Executive Director, Public Relations

Meal-prepped Anouska Best Public Relations Coordinator INTEGRATIVE HEALTH:
Brenda Powell, M.D.
Alisa Cohen Barney Senior Copy Editor taco meat! I bring MARKETING SERVICES
Connor Sears, David Fairhurst cheese, toppings, Cameron Connors Executive Director, INTERNAL MEDICINE:
Assistant Copy Editors Head of Brand Strategy and Marketing Keith Roach, M.D.
sauce, and two Stephanie Block Integrated Marketing Director
RESEARCH tortillas and make Jaclyn D’Andrea Marketing Coordinator MENTAL HEALTH: Some salmon
Jennifer Messimer Research Chief Gregory Scott Brown, M.D. jerky, which
Nick Pachelli Assistant Research Editor tacos at Alison Brown Special Events Director Thomas Joiner, Ph.D. is good for brain
the office. Jana Nesbitt Gale Executive Creative Director Avi Klein, L.C.S.W. health, and pro-
Drew Ramsey, M.D. tein power balls
CONTRIBUTING EDITORS Michael B. Sarpy Art Director for energy.
NUTRITION:
Milo F. Bryant, Michael Easter, CIRCULATION Dezi Abeyta, R.D.N.
Philip Ellis, Garrett Munce, Zachary Zane Rick Day VP, Strategy and Business Management Chris Mohr, Ph.D.,R.D.
Brian St. Pierre, R.D., C.S.C.S.
OTHER CONTRIBUTORS PUBLISHED BY HEARST
Lou Dilorenzo Contributing Art Director Steven R. Swartz President & Chief Executive Officer

VIDEO A sandwich William R. Hearst III Chairman PAIN MEDICINE:
Dorenna Newton Executive Producer Frank A. Bennack, Jr. Executive Vice Chairman Paul Christo, M.D., M.B.A.
Tony Xie, Elyssa Aquino Video Producers
Mark E. Aldam Chief Operating Officer SEX & RELATIONSHIPS:
Debby Herbenick, Ph.D., M.P.H.
Ericka Paparella Associate Producer with lettuce, HEARST MAGAZINES, INC. Shamyra Howard, L.C.S.W.
pickles, mustard, Debi Chirichella President, Justin Lehmiller, Ph.D.
HEARST MEN’S FASHION GROUP
Nick Sullivan Fashion Director and chicken Hearst Magazines Group, and Treasurer SLEEP MEDICINE:
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Rashad Minnick Fashion Associate
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Catherine A. Bostron Secretary

MEN’S HEALTH INTERNATIONAL EDITIONS Gilbert C. Maurer, Mark F. Miller Publishing Consultants SPORTS MEDICINE: Six

Australia, China, Croatia, Germany, Hungary, Simon Horne SVP, General Manager & Michael Fredericson, M.D. hard-boiled
Dan Giordano, D.P.T., C.S.C.S. eggs with
Italy, Japan, Korea, Latin America, Managing Director, Asia & Russia Bill Hartman, P.T.
spicy
Middle East, Netherlands, Poland, Portugal, Kim St. Clair Bodden SVP/Editorial & Brand Director

Russia, Serbia, South Africa, Spain, UK Chloe O’Brien Deputy Brands Director

Shelley Meeks Executive Director, Content Services TRAINING: mustard.
Lee Boyce, C.P.T.

Mike Boyle, M.Ed., A.T.C.

Ben Bruno, C.F.S.C.

Alwyn Cosgrove, C.S.C.S.*D

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6 SEPTEMBER 2021 | MEN’S HEALTH



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BEHIND THE SCENES
WITH THE EXPERTS,
ADVISORS, AND
READERS WHO BRING
MEN’S HEALTH TO
LIFE, AND THEN SOME.

LIGUHPT! EN

On page 47, we explore
the life-changing power of
laughter. So we asked you:

What’s your go-to joke
that never fails?

What’s the Where do generals
difference between keep their armies?
in-laws and In their sleevies.
outlaws? Outlaws
are wanted. @keith.t.mcintosh

Grant Cornett/Art Partner @meechan74 When does a regular Why did the
joke become a dad scarecrow win
Why does Snoop Dogg joke? When it the award?
carry an umbrella? becomes apparent. Because he was
Fo drizzle. outstanding in
@bobbytryner his field.
@mistertee.vargas
@donnell.strickland.92
What did one wall
say to the other
wall? I’ll meet you
at the corner.

@james.paredes.100

MEN’S HEALTH | SEPTEMBER 2021 9

WORLD EDITOR’S LET TER

ASK

MEN’S
HEALTH

Q+A WITH THE E.I.C. but rather, I dunno, the extreme stress of liv- Q. “Can I
ing through a global pandemic that’s causing
“What is the appropriate it. In which case: Less weight loss and more actually make
meditation, please.) my calves
BODY-FAT percentage bigger, or am I
for a MAN?” Other times, the numbers and formulas doomed by my
are based on standards that aren’t realistic genetics?”
—Claude Molinari, MH MVP member or even accurate. Take the body mass index
(BMI), which is your weight in kilograms —JED, BURLINGTON, VT
SO I’M GONNA do that thing where I sort of divided by the square of your height in meters
answer your question before asking the ques- and has long been held up by doctors (and A.You’re not
tion I actually want to answer. life-insurance companies) as a standard, doomed! Your
universal gauge for a person’s health. Except calves are made up
First, you: If we go by the benchmarks laid out there’s nothing standard or universal of two muscles: the
by the American Council of Exercise—which about the index. It’s based primarily on the gastrocnemius (the
I like to refer to as ACE! (punctuation mine)— average body composition of white men of baseball-like bulge)
then you’re good with any percentage between European descent, and thanks to a lot of and the soleus (the
6-ish and 24-ish. Below that and you’re first-rate reporting over the past few years, muscle behind it). You
reaaaallly lean; above, you’re technically I’ve come to appreciate just how much BMI need to train both to
“obese.” Neither situation is great, except, well... can’t tell us about our health, especially for see real results. Calf
non-white men and women. (As my Hearst raises are your secret
Why are you asking? If your doc flagged it colleague Adele Jackson-Gibson points out weapon for achieving
and told you to lower it, that’s a potentially in her excellent Good Housekeeping article that. Aim for 4 sets of
valid concern and worth talking through with “The Racist and Problematic History of Body 10 to 20 reps 3 times
them: What about your percentage is a prob- Mass Index,” a large 2003 study published a week, and point
lem? Are you in danger of developing any of the in The Journal of the American Medical your feet an inch
cardiovascular, metabolic, or mental-health Association has shown that slightly elevated outward to better
issues that have historically (and sometimes BMIs are less problematic for Black people.) target both muscles.
incorrectly) been linked to extremely low and/ Remember, training
or high weights in some populations? Do other Does that mean you should side-eye every- calves does more than
diagnostics (your blood levels, your blood pres- thing your doctor tells you? Of course not. It forge leg gains; it
sure, etc.) support the doc’s worry? There’s no just means you can’t, and shouldn’t, get too also improves ankle
such thing as asking too many whys in a doc- wrapped up in what any one number means mobility and builds
tor’s office; they don’t charge by the question. for you, at least not without understanding it athleticism!
first. I’ve been using an InBody scale for the
The reason I’m skeptical (and I think you past few months—it’s one of those fancy —DAVID OTEY, C.S.C.S.,
should be, too) is that there’s only so much that models that calculate not just total weight A MEN’S HEALTH TRAINING ADVISOR
numbers and formulas can tell us about our but also the nitty-gritty, like skeletal muscle
health. Sometimes they’re just too simplistic mass, body-fat percentage, and (yes) BMI— + HaveaquestionforRich?
and don’t take into account other things hap- and I’ve been spending a lot of time tracking Tweet us at @MensHealthMag
pening in our bodies, minds, or lives. (Oh, your the ups and downs of the various numbers. with the hashtag #AskMHRich
blood pressure is high? Maybe it’s not the extra It’s fun, I guess, and vaguely satisfying to and ask away.
pounds you’re carrying around your middle know how much any given gain or loss is mus-
cle versus fat. But when I step off the scale and Allie Holloway
get on with my life, I’m not thinking about
numbers or ratios or percentages. I’m think-
ing about how I feel, and more often than not,
that’s all the data that really matters.

Richard Dorment, Editor-in-Chief

10 SEPTEMBER 2021 | MEN’S HEALTH



WORLD GOALS

MVP
MOOF NTTHHE

DON’T CALL IT CHRIS Chris Motta,
A CRISIS! MOTTA 39, loves kickball
STATS and wants to be in
In his new book, Roar the best shape of
(out September 7), author AGE: 39 his life by 40.
(and MH parent company Hearst
alum) Michael Clinton shows us LOCATION: still hadn’t made real
how to set goals, embrace change, friends in New York
and reassess our relationships as Brooklyn, NY City. I’m naturally
we hurtle toward life after mid- competitive, so it’s
age. To read an exclusive excerpt, OCCUPATION: perfect for me—
head to MensHealth.com. even though I’m an
Digital- and social- okay player.
SUPER media assistant
SHOUT-OUT! vice president

Marvel’s newest hero, Simu Liu, MEN’S HEALTH MVP members have access to the best health My pump-up
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cover. The comments section, as you and fitness articles out there. Each month, we survey our
MVPs and choose one whose story catches our eye. Sign up at “The Business,” by
might expect, was active. join.menshealth.com and you could see yourself here one day. Tiësto, or “Swish
Swish,” by Katy
You know it’s a big deal because My fitness goals everyday things like I know that’s a con- Perry. Any old-school
I gave up boba for weeks to do are. . . walking up the stairs. troversial answer, DMX, too.
this shoot . . .WEEKS!! For the first time in my but you burn more
@simuliu I want to be in the life, I’m working with a calories with it! My cheat
best shape of my life trainer to change that. meal is. . .
to Liu’s cover shoot by asking for by the time I turn 40. I decompress by. . .
credit where it’s due. For me, that means The gym tool A two-cheeseburger
building muscle and I can’t live Playing kickball. I’m meal from
It is an honor to have your strength. I’d only re- without is. . . in an adult kickball McDonald’s.
face photoshopped on cently realized I was league. I got into it
my body @kenjeong out of shape doing A Booty Band. in 2015 because I My personal
motto is. . .
12 SEPTEMBER 2021 | MEN’S HEALTH
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You’re only as good
as your last hit.”
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S H O P T H E F U L L C O L L EC T I O N AT M E N S H E A LT H .C O M / W H M H F I T N E S S

BOULDER, VITALITY STARTS HERE

STRONGER,

SMARTERspoolBvweoeuprl,rdoaebnBrYldienKmag. gAfsLio.lEirINtSgyHoeaAswnFEtdooTnTttraEdaRle-iSbnr, sCoit.dSy’s.oyCs.uSmo.rhumosictnlndeo,two. STANDING ON A THICK padat

PHOTOGRAPHS BY NOLIS ANDERSON Brooklyn Boulders climbing gym, Juan
Guardiola (pictured above) stares at the
wall in front of him, which is dotted with
big, knobby holds for hands and feet. He
tries to talk himself up for his first-ever
attempt to get to the top of a bouldering
route. But he’s stuck playing out worst-
case fall scenarios because unlike in stan-
dard rock climbing, there are no ropes or
harnesses in bouldering. He goes for it,
reaching with his hands and pushing with
his feet, as he moves up from hold to hold.
In a matter of seconds, he’s 15 feet up, his
arms and legs quivering, and he braces
his core to help stick to the wall. He takes
a deep breath and spiders his left leg up to

MEN’S HEALTH | SEPTEMBER 2021 15

BODY BOULDERING

the next hold. He pushes through the left GET A LEG UP
leg while reaching one hand to the high-
est hold. He pulls off the route’s final and Bouldering builds a blend of strength and mobility, but it also demands it.
most complicated move. He’s at the top. Climb easier with these moves from Guardiola’s training arsenal. Add them
to your regular program twice a week.
That’s the beauty of bouldering: It’s
just you versus the wall. Each route, 1. LIZARD POSE
aptly called a problem, demands power
and precision. Most involve making just Do four 15-second holds
five to ten moves along walls that top out per side.
around 15 or 20 feet. Speed is a factor
because your muscles fatigue as you pull Training your hip flexibility
and push your body up the wall, so the increases how easily you
faster you go, the better you’re able to can reach faraway footholds.
make it to the top without your muscles Being able to reach more
giving out. If they do, or you miss a hold, options gives you more
or your feet lose traction, you fall onto a ways to solve any given boul-
crash mat. Serious injuries are rare, and dering problem.
the damage is mostly to your ego. (See
“How to Fall,” opposite page.) Then you HOW TO DO IT: In a lunge
start climbing again. position, place both palms
on the floor on the inside of
Guardiola climbed again. And again. your lead foot. Slowly lower
“I loved the physical and mental chal- your hips toward the floor,
lenge, the speed, and how you could fail straightening your back knee.
and do it over and over until you succeed- To deepen the stretch, lower
ed,” he says. It’s now five years after that your forearms to the floor.
initial climb, and Guardiola, 30, is a pro-
fessional climber and route setter at the 2.TEMPO PULLUP
brand-new branch of Brooklyn Boulders
in Lincoln Park in Chicago. Guardiola Do 6 sets of 2 reps, working up to 3 sets of
spends hours each week creating the 6 to 8 reps. Rest for 1 minute between sets.
intricate patterns of colored holds on the
gym’s walls, giving people an opportu- You don’t have to be able to do pullups to
nity to take their physical and mental crush a bouldering wall, but it helps. These
strength to the next level. require a lot of grip, back, and core strength,
which will serve you well on any wall.
Bouldering’s
Ascent HOW TO DO IT: Grab a pullup bar with an
overhand grip, hands shoulder-width apart.
Climbing in general has become more Squeeze your shoulder blades down and
popular in recent years, thanks in part together, brace your core, then raise your
to documentaries like Free Solo and feet off the floor. Explosively pull through
The Dawn Wall. These put the sport in your back and drive your elbows down along
the spotlight and started many would- your sides to raise your collarbones to the bar.
be wall-scalers on the path to top-rope Pause, then slowly lower over a count of 5.
climbing, the style in which a rope runs
from a person at the bottom of the route If you can’t do a pullup (yet), jump up to the
through an anchor at the top and back bar to start. Then slowly lower yourself down.
down to the climber. Release and repeat.

The popularity benefited bouldering as your energy systems the way high-intensi- Work Your Natural
well, because the sport is like a gateway ty interval training does. It does all of that Advantage
to climbing—it’s easier to start, and you in a high-stakes, no-ropes sitch—mean-
don’t need a harness, rope skills, or part- ing you need to be focused and creative. At BKB Lincoln Park, climbers range in
ner, yet it’s supremely challenging. age from five to 75-plus. Some are lean
Gyms are fueling the interest. Among the and chiseled; some are thicker and softer.
“Rope climbing is like running a 61 climbing facilities set to open through That’s another beauty of bouldering:
marathon, and bouldering is a 100-meter 2021, the majority will feature boulder- You can be a success at it with any body
dash,” Guardiola says. Each move, from ing, according to the Climbing Business type. Every physical quality comes with
hold to hold, tests you in different ways, Journal. The combination of strength, both some benefits and some difficulties.
allowing a single bouldering problem to pack agility, and mobility—not to mention pro- For instance, while Guardiola’s long
all the challenges of a two-minute rope prioception, your sense of where and how arms and five-eleven frame let him grab
climb into 15 to 30 seconds and taxing your body is moving—makes bouldering a faraway holds with ease, they don’t let
great functional training method for both him contort into the small, scrunched-up
life and sports off the wall. Training for a moves his shorter friends can do. Guys
triathlon? Working toward a new deadlift with good balance make “slabs”—boul-
PR? Just want to move easier and without dering talk for walls that angle at less
pain? Bouldering can help you get there.

16 SEPTEMBER 2021 | MEN’S HEALTH

3. HIGH BOX STEP

Do 4 sets of 8 reps per leg.

This works on lower-body
mobility so you can stretch your
legs farther apart on the wall.

HOW TO DO IT: Face a sturdy box
that’s knee height or higher.
Place one foot on top; transfer
your weight to that leg. Explo-
sively drive through your lead
foot to straighten your leg and
raise to standing. Pause, then
slowly lower your trailing foot.

4. DEAD HANG 5. WRIST CURL AND
EXTENSION
Do 3 sets of four 10-second hangs, resting 1 minute
between hangs and 2 to 5 minutes between sets. Do 3 sets of 12 to 15 reps with each arm.
Bouldering needs more than grip strength; it needs This move seems small but has big benefits. It
finger strength. This foundational bouldering strengthens the muscles on both sides of your
exercise strengthens your fingers and forearms forearms, ones that control your fingers.
while also building shoulder stability. It can be done
on a campus board, as shown here, or a hangboard, HOW TO DO IT: Sit down and rest the back of your
which tends to have holes for your fingers to fit in. forearm on your thighs. Hold a light dumbbell
in your hand. Let your wrist hang down over the
HOW TO DO IT: Using an open-hand grip, grab same- edge of your knees. Relax your fingers so the
height holds on the board, using your four fingers weight rests close to your fingertips. Slowly curl
without your thumb. Squeeze your shoulder blades your fingers over the handles, then roll through
down and together, brace your core, then raise your your wrists to raise your palm as close as possible
feet off the floor just in front of you. Keep your entire to your forearms. Pause, then slowly lower.
body tight and your shoulders away from your ears.
Do all reps, then flip your forearm so your palm
Most climbing gyms have hangboards or campus is down, hanging over your knee. Grip the dumb-
boards, but you can do these on monkey or pullup bell in your hand, and raise the back of your hand
bars. Hang from the bar with your four fingers; don’t as close as possible to your forearm. Pause, then
use your thumb or wrap it under the bar. slowly lower.

HOW TO FALL Land on 2. Bend 3. Roll onto 4. Tuck your arms into your
your back.
Though it’s ideal to climb down a
problem, sometimes you fall. So before
you try bouldering, you have to know
how to fall so you don’t break the fall
with your arm (and break your arm).
Follow these steps:

Ben Mounsey-Wood (illustrations) than 90 degrees—look easy, while people arm-leg connection is key to bouldering’s When you do fall? You analyze and con-
with great upper-body and grip strength core-strengthening skills. After all, your sider the facts, without judgment, and
have an advantage on overhangs. core is the link that connects the two try again. “Even if I solved the problem,
parts of your body and helps you transfer I ask how I could have made it easier on
“The beauty is that everyone has the force throughout it. myself,” he adds.
same problem in front of them, and how
they solve it is unique to their body,” Guar- Bouldering is about more than just “Bouldering has sent my patience
diola says. And no matter your body type, muscling through: It’s about grit and and ability to manage stress through
you can expect some clear-cut changes to mental dexterity, too, which is why it’s the roof. It teaches me how to stay above
it when you grab hold of bouldering. The often called a cerebral sport. “Before my fear—to evaluate the risks but still
most noticeable: total-body muscle. each attempt, you look at the start, the perform enough to accomplish the tasks
end, and map out the order you will move I’m doing,” Guardiola says. At least most
Many newbies assume bouldering is your limbs,” Guardiola says. It’s an act of the time. He still gets scared of heights
just a series of pullups, but good, efficient done with mindfulness, and that mental occasionally. You never totally get over it,
form requires leading with your legs, so focus becomes even more critical once he says. You simply learn how to feel fear
it’s a glute, quad, and hamstring workout, your feet leave the floor. “You can’t ever and still focus.
too. You raise your foot to a hold, push think of anything else,” he says. “You
through, and, as you step up, grab the have to be there, present on the wall.” The first step: Climb a few feet up the
next hold with an outstretched arm. This wall, he says. Then let go.

MEN’S HEALTH | SEPTEMBER 2021 17

BODY PLANES AND SIMPLE!

THE ONE-DUMBBELL

MUSCLE-BUILDING BLAST

Build total-body strength and forge resilience with twisting and lateral
movements that target your glutes, mid-back muscles, and abs. The best

part: You’ll do it all with one dumbbell. BY DAN GIORDANO, P.T., D.P.T., C.S.C.S.

Do the exercises in order. WORKOUT

of each move. Use a medium-weight 1 SINGLE-ARM OVERHEAD PENDULUM LUNGE
dumbbell or kettlebell. Start standing, a dumbbell held overhead in your right hand (a). Step back with
your left leg, then bend at the knees and hips, lowering into a lunge, right knee at
a 90 degree angle and left knee an inch from the floor (b). Stand and step your left
foot forward, lowering into a forward lunge (c). Return to standing. That’s 1 rep;
do 8, then repeat on the other side.

(a) (c)
(b)

2

WARMUP

SQUAT TO T-SPINE ROTATION

Start standing, feet shoulder width apart.
Bend at the waist, lowering your hands to the
floor, palms facing up. Step gently on your fin-
gers. Bend your knees, pulling your torso down
into a squat. Tighten your hamstrings. Raise
your right hand toward the ceiling. Return it to
the floor and repeat on the other side. Stand
back up. That’s 1 rep; do 3 sets of 5.

18 SEPTEMBER 2021 | MEN’S HEALTH

T HIS MON T H’S T R A INER: DA N GIORDA NO, P.T., D.P.T., C.S.C.S., PICTURED HERE:

is acofounder of BespokeTreatments,aphysical-therapy C H R I S T O P H E R A L M A Z A N is the
clinic in New York Citythat specializes in sports and orthopedic founder ofDeliciously Fit meal prep
rehab. He’salsoa Men’sHealthadvisor and the creator of the andtheownerof theNewJerseygym
DAILYMOBILITYworkout onAll OutStudio. Project Sculpt.

3 LATERAL LUNGE
Start standing, holding a dumbbell
in your right hand at your right shoul-
der, core tight. Take a large step to
the right with your right foot. Keeping
your left leg straight, push your butt
back and bend your knee slightly,
lowering until your right thigh is nearly
parallel with the floor. Press back up
explosively, returning to a standing
position. That’s 1 rep; do 8 per side.

4 5

SINGLE-ARM SINGLE-ARM DUMBBELL SWING
BENT-OVER
ROW Stand with your feet slightly wider than shoulder width, a
dumbbell on the floor about 2 feet in front of you. Bend at the waist
Stand with a and push your butt back, bending your knees slightly and lowering
dumbbell in your right
hand, core tight. Push TANK BY BROOKS RUNNING; SHORTS BY LULULEMON; SHOES BY HOKA ONE ONE.
your butt back, bend
your knees slightly, MEN’S HEALTH | SEPTEMBER 2021 19
and lower your torso
until it’s at a 45 degree
angle with the floor;
let the dumbbell hang
naturally. This is the
start. Keeping your
hips and shoulders
square to the floor, pull
the dumbbell to your
rib cage. Pause, then
lower it. That’s 1 rep;
do 8 per side.

BODY

6 A.M. WITH...

THE ASTRONAUT

HALL OF FAMER

MICHAEL LÓPEZ-ALEGRÍA is prepping for his next trip into space by

boldly taking his muscles where they’ve rarely gone before.
MMICHAEL LÓPEZ-ALEGRÍA hasspent257
days outside the earth’s atmosphere and BY BRETT WILLIAMS, NASM spaceflights, López-Alegría thought
performed ten space walks totaling 67 he was done star-trekking. After years
hours and 40 minutes, more time than ISS, which will be launched by Elon Musk’s consulting for various space-industry
any other American. But right now, on the SpaceX. It’s a giant leap for mankind (and firms, he joined Axiom Space, a company
backyard deck of his Washington, D. C., space tourism), and it starts with López- that has designs on space vacations and
home, he’s found a new frontier. He’s on Alegría’s small wellness step. The U. S. manufacturing, as an exec. He quickly
all fours, one end of a resistance band Astronaut Hall of Fame inductee says he discovered a problem: Few customers
wrapped around his left foot, the other has never loved “working out for a work- wanted to join a mission without someone
held in his right hand. He tightens his abs, out’s sake.” But he knows his body needs it. who had been in space before. “We kind
of looked around the room,” he says, “and
This isn’t about biceps or abs, though.
“You don’t need Olympic-athlete fitness
to be an astronaut,” he says. “You just need

then extends arm and leg. He’s doing a to be healthy.” Still, he has to pass a bat- I was a guy who was still able to fly and

banded bird dog, an exercise that pushes tery of medical tests, and, 14 years after had been there and done that.”

the bounds of his core strength—and his last trip into space, he worries that So to get in mission-ready shape, he

one that may help him reach new heights he won’t be able to. So he started work- embraced workouts like today’s session, a

during his next trip into space. ing with trainer Emiliano Ventura, who six-exercise, bands-only circuit. He does

That trip comes in 2022, when López- designs workouts for F1 race-car drivers. 20 reps of bird dogs on each side, then sits

Alegría, 63 years young, blasts off to the “Your cells break down, your body breaks on his deck with his legs straight, wraps

International Space Station (ISS). He’ll down,” López-Alegría says. “Now it’s like the band around his feet, and grasps its

command the ten-day Axiom Space Ax-1 ‘Geez, am I gonna pass this thing?’” ends. He starts doing 20 reps of rows,

mission, the first private spaceflight to the When he left NASA in 2012 after four strengthening mid-back, biceps, and fore-

20 SEPTEMBER 2021 | MEN’S HEALTH PHOTOGRAPHS BY SHAWN HUBBARD

Michael López-Alegría BETWEEN
will rely on resistance SETS
bands when training in
space, doing moves like FAVORITE EXERCISE?
(clockwise from left) bicy-
cle crunches, jumping “My favorite exercise is
jacks, bird dogs, and rows. really playing a game.
I like racquetball or
BAND FORGE UPPER-BODY STRENGTH WITH THIS 3-ROUND CIRCUIT squash—something
CAMP BUILT FROM MOVES LÓPEZ-ALEGRÍA DOES OFTEN. that doesn’t feel like

BAND PULL-APART SEATED ROW BANDED PUSHUP working out; it feels like
Stand holding a resistance Sit on the floor, legs straight, Hold a looped resistance you’re having fun.“
band in front of you, arms a band wrapped around your band in both hands,
straight. Squeeze your shoul- feet, hands holding its ends. wrapped around your back. THE EXERCISE
der blades and pull the band Squeeze your shoulder blades Get in pushup position and YOU HATE?
apart, keeping your arms and row your elbows back to tighten your core and glutes.
straight. That’s 1 rep; do 20. your torso. That’s 1 rep; do 15. Do 15 pushups. “Running would be at
the very top of that
arms. Arm and grip strength and stamina This training makes it easier for astronauts list. And then next is
serve astronauts during space walks. when they return to earth, readying them
“You’re in a pressurized suit, which wants to to face the power of gravity again. burpees. I don’t know
maintain its [shape],” he says. “Think of a why the burpees
surgical glove that’s blown up and inflated. But the training does more than that.
So in order to bend the fingers of the glove, López-Alegría and his crew will be aboard just kill me—[I’m] just
you have to exert some force.” Things get the ISS for about eight days, working completely gassed.”
even more challenging if he has to grab through a packed schedule that includes a
a wrench or other tool. “Grip strength is series of experiments, and that can lead to WHAT’S ON YOUR
important,” he says, “and [so are the] lower plenty of stress. He expects some crew mem- PLAYLIST?
arms, upper arms, shoulders, chest.” bers will meditate to stay calm. Others will
stave off anxiety by attacking their work- “I’m very into the
That’s all unnecessary inside the station. outs. “As you know,” he says, “some people Hamilton soundtrack.
“It’s super easy to get around,” López- crave [exercise] and they have to have it.” I just fell in love with
Alegría says. “You don’t stand up, even.” To
offset that, he and his team will train daily The man leading the mission doesn’t the lyricism.”
on the ISS, splitting time between cardio and crave it, but every single day he’s in space,
resistance-band work. Unlike dumbbells, he’ll train, too. “It’s all about preparing DREAM WORKOUT
bands still provide resistance in space. yourself for when you come back [to earth],” PARTNER?
he says. That process has already started.
“Neil Armstrong on the
moon. I think the suit

would be pretty tough.”

ULTIMATE CHEAT MEAL?

“Anything with pasta.
I love pasta. Probably

the cheatiest of
all those would be
linguine carbonara.”

MEN’S HEALTH | SEPTEMBER 2021 21

BODY THE DISCOMFORT ZONE

GO AHEAD.

TAKE THE STAIRS.
Only 2 percent of Americans will pass up a ride

on an escalator and take the harder way up.

What do they know that the rest of us don’t?

I BYMICHAELEASTER
I RECENTLY SPENT a month in the Alaskan
backcountry. I came home in the best
shape of my life, but I hadn’t “exercised”
the entire month. Life took effort. Getting
warm required hauling firewood. Satiating
my hunger and slaking my thirst meant
hunting across tens of miles of rough
land while wearing a heavy pack or hiking
down to a stream and hoofing heavy water
bags backtocamp.Returningtocampeach
day required rucking across untamed, hilly

land. Even rest wasn’t inactive—I had no

chair, so I’d kneel, squat, or sit cross-legged,

always fidgeting for a better position.

These tasks twisted over the course of a

day to burn thousands of calories.

This is how life was for millennia. But

from cars to escalators, humans have built

the modern world to eliminate physical

activity from our lives. Compared with

today’s Americans, our hunter-gatherer PEOPLE WHO WALKED to research. One study showed that this
ancestors may have gotten about 14 times DURING MEETINGS type of incidental activity accounts for up
as much moderate to vigorous physical to 800 of the calories you burn each day.
That’s like a six-mile run. Even standing
activity, a 2016 study found. These early REPORTED or fidgeting while sitting can burn as
humans were essentially professional ath- FEELING 5 PERCENT many as 350 more calories across a day
letes whose livelihood made physical effort compared with sitting stationary, accord-
ing to research from the Mayo Clinic.
imperative. They didn’t “work out,” because MORE CREATIVE AND
nearly all of their waking hours were spent 8 PERCENT MORE In fact, the CDC recommends at least
doing necessary-to-not-die tasks that we 150 weekly minutes of moderate activity
might classify as exercise today. They filled ENGAGED AND FOCUSED. —like yard work or a brisk walk. Hitting
their days digging, carrying, walking, and this target may reduce our risk of chronic
disease and premature death by 20 to 30
sometimes running, covering anywhere percent, according to scientists in Canada
who analyzed 16 large-scale exercise stud-
from nine to 20 miles. The 2016 study deter- ies. The more movement we sneak into
our days, the more death resistant we’ll
mined this type of lifestyle caused them to distinct from our lives. But it turns out be. Still, only half of Americans hit that
150-minute recommendation. Twenty-six
burn about 40 percent more calories a day that seemingly small choices—like percent of us don’t do any type of physical

than the average modern American. whether to take the stairs, where and how

Once machines and comforts began to sit, and whether to park in the faraway

removing exertion from our days, we spot and carry our groceries—can, in fact,

started seeing exercise as a 30-minute have a larger impact on our health and

class we take at the gym—separate and fitness than our workout does, according

22 SEPTEMBER 2021 | MEN’S HEALTH ILLUSTRATION BY RYAN GARCIA

T H E E X P E R T : M I C H A E L E A S T E R is a contributing
editor at Men’s Health and a professor of journalism
at UNLV. He spent 33 days in the Alaskan backcountry
reporting for his new book, The Comfort Crisis.

THE

SNEAKY ACTIVITY

GUIDE 

Improve your fitness and
health by doing more of
these activities daily.
Just ten minutes can burn

serious calories.*

120

CLIMBING 106
STAIRS
BRISKLY DANCING

86

CHOPPING 79 PLAYING
WOOD 61 WITH
THE KIDS
68 48 FIXING
34 THINGS
WALKING AROUND
VERY BRISKLY THE HOUSE
(4 MPH) CLEANING
THE
54 HOUSE
CARRYING
DOING GROCERIES
YARD FIDGETING
WORK WHILE
SITTING
WALKING 45
DURING A
MEETING
COOKING

USING A 24
STANDING 22
DESK
CHEWING 3
GUM

*NUMBERS ARE FOR A 180-LB MAN

activity, life as a sort of prolonged shuffle energy when food was scarce. To under- lead to pain. Putting in a little effort doing
from bed to office chair to sofa to bed. stand just how wired we are for inactivity, new activities, especially when you’re
consider this stat: 2. That’s the percent- exhausted from work, can offset that.
We shouldn’t be surprised or feel bad age of people in one study who took the
about it. Evolution wired humans to favor stairs when an escalator was nearby. None of these acts on their own are able
inactivity and feel uncomfortable under to move the dial, but collectively they are
physical strain because it saved precious When I got home, seeing the benefits powerful. I’m not moving quite as much as
from Alaska, I dedicated myself to becom- our ancestors—14 times as much is a big
MEN WHO CLIMBED ing a two-percenter—that sliver of people number—but I’m getting there, and tak-
20 TO 34 FLIGHTS who push back against our lazy wiring. ing the stairs definitely helps. I’m losing
OF STAIRS EACH WEEK It would be impossible to mimic the stubborn fat and boosting my health and
EXPERIENCED 24 PERCENT constant effort I faced up there, so I tried fitness.
FEWER STROKES to engineer my world to be a little more
THAN THOSE WHO effortful. I carried my groceries, parked Adapted from the book
CLIMBED FEWER THAN in the farthest spot, took phone meetings The Comfort Crisis:
TEN FLIGHTS A WEEK. while walking or cleaning the house, and Embrace Discomfort to
more. Even those who are bone-tired after Reclaim Your Wild, Happy,
a day of performing manual labor can Healthy Self, by Michael
benefit from this—the repetitive nature of Easter. Published by
many physical jobs often creates move- Rodale Books. Copyright
ment and strength asymmetries that may © 2021 by Michael Easter.

MEN’S HEALTH | SEPTEMBER 2021 23

BODY FRONT LINE

AN OPHTHALMOLOGIST’S GIVE YOUR EYES
GUIDE TO YOUR
A LUNCH BREAK
EYES
The popular 20-20-20 rule says you should look away from your
screen every 20 minutes at something 20 feet away for 20 sec-
onds to relieve digital eyestrain. I find that’s impossible to follow.
Instead, I close my eyes for ten minutes on my lunch break and
listen to a meditation app. Your eyes get tired with intense use.
Closing them is like taking a break between sets of exercise.

SWEAT
TO SAVE

YOUR RETINAS

After reading a recent
study that found that exer-
cise may help maintain
good eye health, I’ve done
100 pushups daily and I fit
in a Peloton session three
times a week. Physical ac-
tivity may stave off some
of the cell aging that leads
to issues like macular de-
generation. And being
active can also help pre-
vent diabetes, which dam-
ages the blood vessels
that feed your retinas.

another strain into our lives: Zoom- BAN SCREENS
itis, aka the digital eyestrain that
results from staring at screens all day. FROM THE BEDROOM
If there’s a good thing about this, says
Jerry Tsong, M.D., it’s that it prompted I keep my phone from intruding on my night—disabling
people to be more aware of their eye notifications and turning on “do not disturb” so texts don’t
health. Here’s what he does to keep his wake me up. In general, extra “awake” time means you’re
eyes comfortable and in working order. doing more bad things to your eyes, such as staring at
screens. And you’re depriving your body of the sleep that
BLOCK helps your eyes regain moisture, which protects them from
infection and abrasions and keeps them comfortable.
ULTRAVIOLET RAYS
NOURISH SHAMPOO Adam Voorhes/Gallery Stock
I’m really obsessive about putting on my Ray-Bans as
soon as I step outside. UV light is linked to aging diseases YOUR PEEPERS YOUR LIDS
such as cataracts and macular degeneration—the
number-one cause of blindness in the developed world— I jumped on the Mediterranean- Most people have never
and harm can start adding up in your 40s. Indoors, I diet bandwagon in a serious way heard of “eyelid hygiene,”
don’t wear glasses to block blue light—I haven’t seen when research found it might but hear me out. Our eye-
any research that shows they help with eye fatigue. reduce the risk of age-related lids collect oil all day long.
macular degeneration (AMD) by After hours of screens, the
41 percent. This produce-filled diet oil glands along the lashes
can help prevent the inflamma- get clogged. Tears evapo-
tion that may contribute to AMD. rate more quickly, and the
It’s a cliché, but I love avocado eyes become crusty and
toast for breakfast and often have irritated. I put a little baby
a kale quinoa salad for lunch. shampoo on a washcloth,
apply it on my lids, and
rinse with water. This is
my version of a digital de-
tox at the end of the day.
—AS TOLD TO SARAH E. RICHARDS

24 SEPTEMBER 2021 | MEN’S HEALTH





EXCUSES

STOP HERE

MUSCLE AFTER 40
MH LOGO SWEATSHIRT
EXERCISE BALLS AND BANDS

BODY

YOUR HEALTHIEST 2. TO DO
RIGHT
BODY STARTS NOW BY YOUR
HEART:
SEPTEMBER IS THE NEW JANUARY, say health and wellness pros, who see a
flood of new patients and clients when the anything-goes dog days of FOCUS ON HIGH-
summer are over and the back-to-school vibe kicks in. Set yourself up IN-FIBER CARBS
to finish the year strong. BY JESSICA MIGALA
YOU MIGHT LOVE doughnuts
1.TO FEEL the next decade compared PRO TIP: and cookies, aka simple, or
YOUNGER: with guys who could do fewer refined, carbs—ones that are low
than ten. The ability to hammer “I start most days with 150 in fiber and nutrients and raise
DROP AND out those reps is a sign of pushups,” says John P. Higgins, your blood sugar quickly—but
DO 40 total-body muscular strength, M.D., a professor of medicine your heart does not. A new study
which is associated with good at McGovern Medical School in The New England Journal of
A STUDY OF more than 1,100 blood pressure and metabolic at UTHealth in Houston. He Medicine showed that people
firefighters found that those health. Can’t do 40 in a row? uses the Perfect Pushup tool. whose diets contained the most
who could crank out more than Do as many as you can in a “It has handles that rotate on a of these foods had a 14 percent
40 pushups had a lower risk row, then rest 10 seconds; base, which helps me be more higher risk of a major cardiovas-
of a cardiovascular event, like repeat this until you’ve done stable and use correct form,” cular event over ten years (and a
a heart attack or stroke, over 40 total reps. Do this three he says. “Ever since doing 150 25 percent higher risk of death
times weekly; you’ll build the a day, my upper body, breath- from any cause) than people
strength to do 40 straight. ing, and abs are better. And it whose diets had the least. What
really wakes me up.” this has to do with your heart:
Too many simple, low-in-fiber
carbs may lower “good” HDL
cholesterol and increase
triglycerides and unhealthy
LDL cholesterol.

PRO TIP:

Spencer Kroll, M.D., a fellow of
the American Board of Clinical
Lipidology, noticed that his
patients with unhealthy blood
sugar and insulin function also
had more dangerous blood fats.
So he revised his own diet, tak-
ing out simple carbs like bread
and pasta to cut carbs from 40
to 20 percent of his calories. The
remaining carbs are high in fiber.
For instance, at breakfast, “I’ll
eat a small bowl of nuts, berries,
and a barley cereal,” he says.
Other meals include higher-fiber
grains like quinoa. “I’ve seen
significant improvements in my
LDL cholesterol,” Dr. Kroll says.
“My triglycerides are better, and
my insulin function is, too.”

26 SEPTEMBER 2021 | MEN’S HEALTH

Jacob Lund/Adobe Stock (pushup). Pavel Dornak (quinoa). David Sykes (brain). Sun Lee (toy). 3.TO CONTROL 4. TO FINALLY GET 6.TO STICK
YOUR BLOOD SOME SLEEP: WITH YOUR
PRESSURE: WORKOUTS:
RELAX YOUR BRAIN
TACKLE STRESS HAVE A TWO-
A BIG REASON we toss and turn is that “we are really good MONTH PLAN
ONE OF THE best ways to be at learning how to get pumped up, but we are sometimes not
healthier is to get your blood particularly good at winding down and don’t give it its proper IF YOU DON’T know why
pressure under control. When space,” explains MH advisor W. Christopher Winter, M.D. “The you’re going to the gym today,
it’s high, it can damage nearly wind-down process doesn’t need to be elaborate; it’s just it’s going to be harder for you to
every organ in your body. And important to have a process.” Shut down screens at least 30 get there than for the guy who
one of the most overlooked ways minutes before bedtime—their light can suppress your body’s knows he wants to deadlift 200
to help it stay low is to manage production of sleep-inducing melatonin—and do something pounds by November and has a
stress. All-day stress may push relaxing. Stop thinking of that time as doing nothing and fill plan to do it. You want a workout
your BP high while you’re awake, it with something you’re into: a podcast, sex, music, jotting plan that sets you up for prog-
says cardiologist Christopher down a few great things about your day or your partner. ress, explains MH fitness direc-
Kelly, M.D., of UNC Health Care tor Ebenezer Samuel, C.S.C.S.
in Raleigh. Even if it becomes PRO TIP: “Too much workout deviation
normal overnight, it still taxes keeps you from mastering
your system. Stress may also As a technology-free transition to sleep, Raj Dasgupta, M.D., moves and movements.” And
lead to overdrinking, smoking, of the Keck School of Medicine at the University of Southern a sense of mastery is what helps
and other choices that don’t California, works with his wife on 1,000-piece puzzles for 15 keep you coming back to the
help BP, he says. In addition to 30 minutes. “With each puzzle piece found and placed gym. “A good progressive eight-
to seeing a doctor about high correctly, the puzzler gets a little hit of dopamine, which or 12-week program will have
BP, carve out time to reduce rewards the brain and, in turn, relaxes the body,” he says. you doing at least three key
stress. Meditation isn’t the only exercises or movements on a
way to do it. Lean into your own weekly basis,” Samuel says.
stress shedders, even if they’re
quirky, like making playlists or PRO TIP:
solving a Rubik’s cube.
Random exercises and some
PRO TIP: walking on the treadmill? “That
haphazard way of training
“I love going to Costco when doesn’t work at all. Follow a pro-
I need a break,” says Jamin gression that has a prescribed
Brahmbhatt, M.D., a urologist number of sets and reps,” says
with Orlando Health. “Some- Charlie Seltzer, M.D., C.S.C.S.,
thing about that place is an obesity-medicine physician
calming. I look at the new TVs in Philadelphia. “The positive
and might buy something that I reinforcement you get from
may not always need. It’s been a knowing you’re getting stron-
ritual since high school, ger—as in ‘I could only curl 20
when my friends and I would pounds for five reps last week,
go once a week. It brings back and now I can do eight’—makes
memories of those times.” you more likely to be consis-
tent.” And stay that way.

5.TO STOP epidemic of it in my practice,” PRO TIP:
LANGUISHING: says New York City psychother-
apist Allison Abrams, L.C.S.W. “I kiteboard once a week,” says
FIND WHAT Recognizing and naming it is Alex Dimitriu, M.D., founder of
FOCUSES YOU important and helps validate Menlo Park Psychiatry & Sleep
what you’re feeling. One way Medicine in Menlo Park, Cal-
THINGS MIGHT BE looking to help clear it up is to do ifornia. He considers it “wind
up with Covid, but maybe you something that gets you into therapy,” which is his oceanic
feel . . . absolutely effing blah. a state of flow—when you’re version of forest bathing, a tra-
You’re stagnant. Aimless. You’re fully absorbed and focused on dition in Japan of recharging by
not depressed but not excited, something outside yourself, spending time in the woods. It
either. The term for this is she says. Take a step toward requires focus, and “the feeling
languishing, and “I’m seeing an whatever gets you there: Maybe of wind against my body makes
it’s fly-fishing, rock climbing, me feel fresh and alive, espe-
painting, or planting . cially during days of working
from home,” he says.

MEN’S HEALTH | SEPTEMBER 2021 27

BODY PEAK PERFORMANCE

TRAIN LIKE: The BRAIN for 5 to 9 seconds. person, place, or
Slowly exhale thing. Choose 5 to
RZA 1. RZA uses breath- through your mouth 9 different images.
LOTS OF GUYS focus on the pecs, biceps, ing exercises based for 5 to 9 seconds. Repeat for 3 sets.
and abs. But for creative powerhouses like on Shaolin kung fu Repeat 9 times for
RZA—a rapper, music and film producer, to increase oxygen 1 set; do 3 sets. 3. To hone focus,
and actor (see: next summer’s Minions: The and chi to the brain. play chess, sudoku,
Rise of Gru)—the most important perfor- Sit in a comfortable 2. To sharpen your or another compu-
mance happens above the neck. Here’s how position and press memory, sit down tational strategy
the 52-year-old WuTang mastermind keeps your tongue to the and close your eyes. game for 10 to 30
his eyes, ears, and brain in optimal shape. roof of your mouth Think of a person, minutes a day. You
behind your front place, or thing you can also solve equa-
The EARS teeth. Close your know. Say the name tions throughout the
mouth and breathe in your head while day in your mind
1. Train your range: Sit in through the nose envisioning the or on paper.
indoors and focus your
hearing on low or high The EYES
frequencies for 30 sec-
onds. (Think appliances 1. To expand your field of
for low frequencies, vision, stand and close
chirping birds for high your eyes for 3 seconds.
frequencies.) Break the Open them and fix your
silence for 10 seconds focus in 8 directions, 2
by counting down from seconds each, moving
10 to 1. Do 3 sets. clockwise and then
counterclockwise.
2. Listen to quiet sounds Repeat for 3 sets.
to nourish your hearing.
While sitting, cover both 2. Improve your eye
ears with your hands to for detail: Place a book
block out noises. Hold 3 feet away. Close your
for 30 seconds or until eyes for 3 seconds,
you begin to hear your then open them and
breathing and heartbeat. look at the title font
Remove your hands. for 3 seconds. Repeat
Repeat for 3 sets. with the next-smallest
font until you reach the
3. Sit and play some smallest font that you
music at normal volume can read. Do 3 sets.
for 15 seconds. Play it
again at half that volume. 3. To train perception,
Continue the process until stand outdoors and
the music is at the lowest close your eyes for 3
volume that’s audible, seconds. Open them
all the while focusing on and set your gaze on
hearing it as if it’s at the the closest thing.
original volume. Do 2 sets. Next, gaze at the far-
thest object you can
see (say, a building or
mountain), then fix your
sight on the object as if
you’re piercing through
it. Repeat for 3 sets.

MEDICAL OPINION Lukas Maeder/Redux

“RZA is training his mind and body to work for and not against him,” says Gregory
Scott Brown, M.D., the founder and director of the Center for Green Psychiatry
and a Men’s Health advisor. “It’s about starting small, being consciously aware
of breath, balance, and movement. Techniques like hatha yoga have stood the
test of time and are great for improving physical and mental health.”

28 SEPTEMBER 2021 | MEN’S HEALTH

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CHANGE FOR THE BETTER

LET THERE BE

LIGHT(NESS)
Is guidance from the Almighty the secret to sustainable—
or healthy—weight loss? BY IAN LECKLITNER

“AND GOD SAID, Behold, I have given you every herb unprocessed plant-based foods, primarily vegetables,
bearing seed, which is upon the face of all the earth, fruits, nuts, and seeds. It is not to be confused with the
and every tree, in the which is the fruit of a tree yield- Daniel Plan (inspired by the biblical prophet Daniel),
ing seed; to you it shall be for meat.” a nutrition program cooked up by megachurch pastor
Rick Warren in 2011 that involves eating 75 percent
The Hallelujah Diet, inspired by the above pas- vegetables and whole grains. And that is not to be con-
sage from the Book of Genesis, requires its disciples fused with the Daniel Fast (same prophet), which asks
to consume 85 percent of their calories from raw and

ILLUSTRATIONS BY EDDIE GUY MEN’S HEALTH | SEPTEMBER 2021 31

LIFE WEIGHT LOSS

its practitioners to subsist only on fruits, Plates: Ditch Diets and Find Food Free- iel Fast together as a way to strengthen
vegetables, and whole grains (and engage dom Through God’s Grace. “One, hyper- their relationship with God—and each
in lots of prayer) for 21 days. In 2019, no focus on what we can control, and manag- other—and to find greater clarity in the
less a celebrity than Chris Pratt touted ing our diets fits neatly into that box. Two, chaos of the year. “I wasn’t sure if I could
the Daniel Fast on Instagram, noting that we seek one who can control things. Our complete the fast,” says Gerald. “Not eat-
the end of his fast would align with the faith grows in these times. A religious diet ing meat was something that my mind
beginning of his Lego Movie 2 press tour meets these two tendencies at once.” convinced me was out of the question. But
and joking that it just might affect his in- denying myself things I thought I needed
terview skills. “It’s 21 days of prayer and These aren’t your typical theolog- showed me how powerful God is.”
fasting,” he said. “By the time you see me, ical dietar y g uidelines, like Islam’s
I’ll probably be hallucinating. Stay tuned.” pork prohibition or Judaism’s kosher Though currently popular, religious
restrictions. They’re more like crash diets have been around since at least the
In the year of our Lord 2020, the most diets, usually accompanied by books and mid-’70s, just as the country started to get
stressful 12 to 18-and-counting months meal plans, and they’re finding a new serious about the big business of weight
that many of us have ever experienced, flock of converts: According to Google loss. Back then, “all kinds of diets were
nearly half of all Americans said they put Trends, searches for the Daniel Fast, launched,” says Susan Roberts, Ph.D.,
on pounds, with freshly rebranded “well- the most popular of the many faith- a professor of nutrition at Tufts Univer-
ness” giants like WW (formerly Weight based plans, skyrocketed from midyear sity. “Americans were gaining weight,
Watchers) and Medifast posting mas- 2020 to January 2021, and the hashtag losing health, and needed weight-loss
sive gains in customers (and revenue). #danielfast—an indicator of engage- programs to fix things. As a nation, we
At the same time, more than a quarter ment—increased sixfold on Instagram. seem quite susceptible to wanting ‘mira-
of the country reported a stronger belief That’s where Gerald Law, an Orlando- cle cures,’ so these big-bang diets that are
in God—meanwhile, and not unrelated, based musician, and his wife, Yohanna, extremely austere and hard to follow get
online searches for “prayer” rose to their rediscovered it. (They were familiar with publicity and customers.” While they’ve
highest level ever—and for these Amer- it from their church.) “Social media is ev- been predominantly Christian, there are
icans, faith in the Almighty has begun erything right now, and whatever seems a few tied to other religions, including
to inform their food choices. “When life popular on social media, everyone tends Buddha’s Diet, which emphasizes mind-
is unpredictable, such as in a global pan- to try,” Yohanna says. Weighed down (lit- ful eating and intermittent fasting, and
demic, we tend to do two things,” says erally and figuratively) by the challenges the program at the heart of Secrets of a
Brandice Lardner, author of Grace Filled of 2020, the couple embarked on the Dan- Kosher Girl: A 21-Day Nourishing Plan to

A Religious Diet Decoder Dietitian Brian St. Pierre, M.S., R.D., director of
performance nutrition at Precision Nutrition, helps us
unpack four of the most popular nonsecular diets.

1 2 3 4

THE HALLELUJAHDIET THE DANIELFAST BUDDHA’S DIET THEMAKER’S DIET

The Hallelujah Diet consists The Daniel Fast is a 21-day Rather than limiting what you eat, The Maker’s Diet is less restrictive
largely of raw, plant-based vegan diet consisting Buddha’s Diet limits when you than many other religious diets,
foods. It also calls for juicing; but also less science based. Its
consuming the program’s entirely of unprocessed eat, the goal being that you even- principal tenet: Maintain a diet
BarleyMax supplement, an or- foods, and it may help with tually arrive at a daily nine-hour of natural, unprocessed, organic
ganic juice powder; and taking short-term weight loss and eating window. It’s basically a whole foods. Plus, it asks you to
numerous other proprietary better health: A 2010 study variation on intermittent fasting, avoid water, toothpaste treated
supplements. In other words, found that the 21-day plan which, St. Pierre explains, “helps with fluoride, and overexposure to
it’s hyperrestrictive, which folks eat less because you have electromagnetic fields from cell
can pose problems. “The over- was “well-tolerated” by less time to eat.” Buddha’s Diet phones and microwaves. “Only
emphasis on raw plant foods men and women, and it im- allowing organic foods makes this
will make it harder for folks to proved several risk factors also incorporates a weekly far less accessible—and far more
follow and can lead to GI is- for metabolic and cardio- cheat day, which is nice for your expensive—for most people,” says
sues if folks aren’t used to that tongue, but maybe not so nice St. Pierre, “and reducing so-called
much fiber,” says St. Pierre. vascular disease. While for your waistline. “A full cheat ‘toxins’ ignores biological com-
“Suggesting supplements it may be challenging for day is often a concept that goes plexity. The liver detoxifies the
that you can buy from them body just fine, and most ‘toxins’ it
meat eaters, St. Pierre badly,” St. Pierre says. “Most mentions are not actual toxins.”
raises red flags as well.” says, “its emphasis on people do better long-term if
eating simply and focusing they can find ways to add in small
on minimally processed indulgences regularly, guilt-free.”
foods is a good one.”

32 SEPTEMBER 2021 | MEN’S HEALTH

Father Rafael Capo

@fathercapo

Father Rob Galea

@frrobgalea

Lose Weight and Feel Great (Even If You’re far better than mere human resolve or the Father Ryan Rooney
Not Jewish), which combines Jewish prin- restriction of contrived diets.”
ciples and “clean eating.” @spinningpadre
That’s not to say religious diets are uni-
Courtesy subjects (3) Many of these programs raise similar formly healthy, even if they’re grounded MEET THE
questions for believers and skeptics alike. in the best of intentions. Those that rely
Some argue that bringing God into the on severe dietary restrictions, such as the JACKED
conversation adds unnecessary pressure Hallelujah Diet and the Daniel Fast, are CLERGYMEN
to the already-arduous process of losing “not teaching people how to eat in a sus-
weight, with holy-book-based virtues like tainable way for long-term health,” says WHO CAN HELP SAVE
purity, discipline, and cleanliness influ- Roberts, the nutritionist. But introducing YOUR SWOLE
encing how dieters approach food. “Many any kind of community, faith based or oth-
of those diets are relying on a perspective erwise, can be a big positive. “We all need The kingdoms of heaven and heavy
that focuses more on the food than the our own tribe of people, our cultural group, weights have joined forces on Ins-
heart,” says dietitian Abby Langer, R.D., and churches and faith communities pro- tagram, where muscled priests like
author of Good Food, Bad Diet. One ex- vide that,” says Roberts. “With more than Father Rafael Capo (@fathercapo),
ample that Langer cites: The concept of 40 percent of Americans having obesity Father Rob Galea (@frrobgalea), and
original sin in traditional Christianity today, religious organizations can fill an Father Ryan Rooney (@spinningpadre)
results from Adam and Eve consuming the important function of supporting health.” share workouts, biceps pics, and
forbidden fruit in the Garden of Eden, so the word of the Lord to more than
it’s easy to convince a religious dieter that Even if a religious diet doesn’t result 125,000 followers.
partaking of “forbidden” food is an echo in sustained weight loss, some would say
of that earlier sin. (Gluttony, after all, is that the journey is more important than God and pushups may seem an
one of the Big Seven.) the destination. Take the Laws, the cou- unlikely pairing, but these men of
ple from Orlando who did the Daniel Fast the cloth beg to differ. “The gym is a
Others, however, believe that God can together. Yohanna says she dropped ten prime place for evangelization,” says
act as a crucial motivation while dieting. pounds: “It was a little tough in the begin- Rooney, a cofounder of Priestfit, an
“The benefit of approaching weight loss ning, mostly because I’m a very picky eater online community of Catholic priests
from this God-centered way is that our suc- and don’t eat veggies. But in the end, I felt enthusiastic about health and fitness.
cess is not dependent on our willpower,” better and felt closer to God, received the “Not that we’re there to convert every-
says Mike Cleveland, founder of Setting clarity I was looking for.” As for Gerald, he body as we’re in the gym, but there
Captives Free, a ministry that hosts says he lost weight, but “I honestly do not is a yearning from a lot of people in a
weight-loss boot camps. “Not only did God remember how much. The experience was hypersexualized, ego-driven environ-
make us. . . . He can fix what is wrong with really inspiring. We will absolutely be do- ment sometimes to seek something
us. To have the living God working in us is ing it again next year.” greater than themselves, and we hap-
pen to have the answer for that.” It’s
just a bonus that they can help you
up your squat game, too. —I. L.

MEN’S HEALTH | SEPTEMBER 2021 33

LIFE T H E E X P E R T : R O X A N A J U L L A PAT is a pastry chef and the head baker
and co-owner of Friends & Family in Los Angeles, as well as the author
of Mother Grains: Recipes for the Grain Revolution, available now.

THERE’S ONLY ONE RIGHT WAY TO...

MAKE A FLUFFY, FILLING

PANCAKE

1

Small pancakes are flimsy, forgettable. Large
ones rise high and have substance. So rein-
force your batter. In a large bowl, sift your dry
mix: ¼ cup each buckwheat and all-purpose
flours, plus 1 Tbsp sugar, ¾ tsp baking pow-
der, ½ tsp baking soda, and ¼ tsp salt. This will
yield one big, thick, crispy, fluffy flapjack.

2

acids of buttermilk, which react with the leav-
eners (baking soda and baking powder) to
release dough-raising carbon dioxide into the
batter. (Cool, right?) Whisk your wet mix:

3

mix. Add the liquids and whisk slowly from the Joe McKendry (illustrations). Food styling: Anna Stockwell. Prop styling: Maeve Sheridan.
center to combine. Add 3 Tbsp melted butter.
(The batter will be slightly thicker than from

TOP THAT!
Jam, fresh berries,
powdered sugar,
peanut butter, or . . .

 all of them.

HOLY SH!T Maple syrup is awesome—but you can make it even 4
KITCHEN TRICK! awesomer. In a small saucepan over medium, heat a
4-to-1 ratio of syrup to any liquid. (May we recommend BUBBLE AND BAKE
bourbon, coffee, stout, or porter?) Cook, stirring
frequently, till well combined, about 5 minutes. Preheat the oven to 350°F. In a medium
pan over medium high, melt 1 tsp butter
34 SEPTEMBER 2021 | MEN’S HEALTH and a li’l vegetable oil. Add the batter and
cook till the edges bubble, 1 to 2 minutes.
Then bake for 5 minutes, flip the pancake,
and cook until browned, 1 to 2 minutes.

—AS TOLD TO JOSEPH HERNANDEZ

PHOTOGRAPH BY CHELSEA KYLE

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LIFE 30/10

DUCK,YEAH!

There’s a wide world of delectable poultry
out there beyond chicken. Duck is a powerful
source of nutrients like protein and iron—
and, let’s not forget, flavor. Round
out the meal with two southern-
inspired, fiber-rich sides.

BY KEVIN BELTON AND PAUL KITA

36 SEPTEMBER 2021 | MEN’S HEALTH

T H E E X P E R T S: K E V I N B E LT ON is a chef and cookbook writer. His latest THE FIBER 10g
is Kevin Belton’s Cookin’ Louisiana, from which this duck recipe was
adapted. PA U L K I TA is the food and nutrition editor of Men’s Health. Either of these sides will help you
get the protein you need to build
THE PROTEIN 30g muscle, the fiber you need to stay
full, and the awesomeness you
A six-ounce serving of roasted duck breast with the skin has about 42 grams of protein
and 344 calories. If you’re worried about calories, the same amount of duck without Roasted Okra and Corn
the skin has 37 grams of protein and 188 calories. If you’re not worried about calories,
that fat is delicious; you should also save whatever renders when you cook. Duck fat Preheat the oven to 450°F. In a large
makes for next-level hash browns, Brussels sprouts, and cauliflower. bowl, combine 4 cups okra (sliced),
3½ cups corn kernels (fresh or
B U Y I T You’ll likely find three types of duck breast: Pekin (the mildest of the bunch), frozen), 2 medium onions (diced), 2
Tbsp olive oil, 2 Tbsp Creole season-
Muscovy (the gamiest), and Moulard (a balance of the two). The D’Artagnan brand is a ing, and 1 tsp kosher salt. Spread the
good online source for all three varieties (dartagnan.com) and may be available at the mixture onto a large rimmed baking
grocery store, too. Make sure you buy the raw, not the smoked, kind for this recipe. sheet. Roast, stirring twice, until the
vegetables are tender and beginning
Food styling: Jamie Kimm. Prop styling: Carla Gonzalez-Hart. Crispy Glazed Duck HOW TO MAKE IT to brown, 20 to 25 minutes. Feeds 4
Per serving: 227 calories, 7g pro-
WHAT YOU’LL NEED 1. In a food processor or blender, combine the hoisin,
mirin, five-spice powder, ginger, and garlic. Pulse until In a large pot, add ½ lb bacon
¼ CUP HOISIN SAUCE it forms a runny paste. Pour into a 12-inch baking dish. (chopped) and heat over medium.
¼ CUP MIRIN (RICE WINE) 2. Pat the duck dry with paper towels and add to the Brown the bacon, 12 to 15 minutes.
½ TSP FIVE-SPICE POWDER marinade, skin side up. Divide ½ tsp kosher salt between Add 1 cup onion (diced) and cook un-
1 INCH PIECE OF GINGER, the breasts. Marinate, uncovered, in the fridge for a til beginning to sweat, 1 to 2 minutes.
couple hours to overnight. Remove the duck from the Add 1 small garlic clove (minced) and
PEELED, SLICED fridge and let it come up to room temperature, at cook till aromatic, 1 minute. Pour in
4 CLOVES GARLIC, least 20 minutes. 4 cups chicken broth; turn the heat
3. Preheat the oven to 425°F. Pat the duck dry with paper to high. When it reaches a boil, add ½
COARSELY CHOPPED towels again and score the skin with the tip of a sharp lb each of the following (cleaned and
4 DUCK BREASTS, 8 OZ EACH knife in a ½-inch diamond pattern. In a cast-iron pan over roughly chopped): collard greens,
medium, add the duck, skin side down, and cook until mustard greens, and turnip greens.
Nutrition per serving: golden brown, 6 to 8 minutes. Flip the duck and sear, Add ½ Tbsp Creole seasoning, ¼ tsp
419 calories, 43g protein, 13g 3 to 4 minutes. Flip once more, transfer the pan to the ground black pepper, 1 Tbsp white
carbs (1g fiber), 19g fat oven, bake 8 minutes, flip to skin side up, and bake until distilled vinegar, and 1 Tbsp sugar.
the skin is dark brown, 6 to 8 more minutes. Transfer Cover the pot, lower the heat to me-
the duck to a big plate, skin side up. Rest 10 minutes
before carving and serving.* Feeds 4

*Consuming raw or undercooked meats, poultry, seafood,
shellfish, or eggs may increase your risk of foodborne illness.

30g WAIT, WHAT’S 30/10?
10g
30/10 delivers healthy, filling meals to help you get 30 grams of protein and 10 grams
of fiber. For an entire month’s worth of recipes, head to MensHealth.com/30-10.

PHOTOGRAPHS BY CHRISTOPHER TESTANI MEN’S HEALTH | SEPTEMBER 2021 37

LIFE FLAVOR BOMBS

HIT THE BOTTLES!

Ketchup, yellow mustard, mayo: tried-and-true. Surprise your taste buds
(and barbecue buds) with these now-not-so-secret flavors. BY ALIA AKKAM

SPICY The Hot Orange Crush SWEET/FRUITY

The Fiery Tongue Tickler Jamboree Jams Spicy Satsuma
Satsumas are small, sweet oranges,
Che Fico Calabrian Chili Bomba
Add tangy-spicy pickled Calabrian pep- combined in this jar with tongue-
pers to tender garlic confit and you’ve got tingling Criolla Sella chile peppers. This
a potent spread that stands up to the bold mash works as a tropical-style glaze for
flavors of grilled steak. Or you can mix it
with butter and slather over corn on the grilled rib eye. Great on pork chops or
cob. $14; cheficoalimentari.com fish, too. $10; jamboreejams.co

The Forget-Me-Not The Italian Experiment
Threesome
Il Buco Alimentari & Vineria
Brooklyn Delhi Tomato Achaar Salsa Piccante
It’s as if Sriracha, ketchup, and chili Executive chef Justin Smillie’s
powder became a throuple. The heat experimentations with fermented
of the chili powder, the sweetness chile peppers spawned this hot
of the tomatoes, and the warmth of sauce. Rounded out with white
vinegar, agave, garlic, ginger,
the spices complement one and salt, the mix plays well with
another, especially on your favorite shrimp. $15; ilbucoalimentari.com

burgers. $12; brooklyndelhi.com

The Fancy RelishS AV O R Y The Flavor Explosion

SD Sauce Ginger Courtesy brands (products). Getty Images (lines of sauce).Egunsi Foods Ata Din Din Sauce
Inspired by founder ‘Yemisi Awosan’s Nigerian
Vegan Thai Hot Sauce  roots, this umami-heavy relish is packed with
This sorta-chunky relish fuses bright-hot flavors: habanero, bell pepper, onion, garlic,
Thai bird chile peppers, soy sauce, umami- celery, paprika. Use it to ratchet up marinades
for grilled chicken or portobellos and hold on
rich bean paste, garlic, and cane sugar to your butts. $80 for four; egunsifoods.com
with lime juice, cilantro, and ginger. Sweep
The Perfectly Sweet Stuff
over eggplant. $13; sdsauce.com
Basbaas Tamarind Date Sauce 
The Crème de la Ranch This Somali-inspired, thick, smoky paste
offsets fiery cherry-bomb peppers with
Trufflin Black Truffle Ranch naturally sweet Medjool dates. That fruit-
Chemical-tasting ranch this is not. Thick iness means it works with hearty fish—
and creamy, this sauce boasts heady swordfish, salmon, and mahi mahi. $22
black-truffle aromas and fresh herbs. Try for variety two-pack; basbaasfoods.com
it in grilled potato salad or as a chip dip as
you tend the fire. $18; trufflin-nyc.com

The Mouth Waterer MILD

Feges BBQ Mop Sauce
Pleasantly sweet and acidic, with a
smidgen of heat, this spice-laced,
vinegar-based sauce works wonders
on any slow-smoked pork: chops, ribs,
shoulder, or belly. $16; fegesbbq.com

38 SEPTEMBER 2021 | MEN’S HEALTH

™ ®

grill for life

BBQGuys.com/Blaze

LIFE GROOMING

MULTITASK Kiehl’s Powerful Strength
Line-Reducing Concentrate
DURING FACE TIME
Men often lack protective antioxidants,
Your daily grooming routine doesn’t need to involve which help keep your skin firm and
a ton of work or a ton of products. Save time and money young looking, says New York–based derma-
tologist Michelle Henry, M.D. The vitamin C in
by harnessing the power of a new breed of do-it-all this two-for-one serum gives you that boost
serums and gels. BY GARRETT MUNCE of antioxidants you need while hyaluronic
acid hydrates your skin. $70; kiehls.com
FACE-SAVING FEATURES Courtesy brands (products)
GetMR. The Daily Moisturizing
Moisturizes Face Lotion with SPF 30

Quells inflammation Good sunscreen helps protect your
skin from the sun’s rays. Great sun-
Prevents screen, like this hybrid sunscreen-
environmental lotion, contains antioxidants that
damage also protect against environmental factors,
like pollution, that cause early skin aging.
Screens sunlight (And no one wants that.) $35; getmr.com

Reduces dark spots Topicals Faded Brightening
and Clearing Serum
Fights wrinkles
This powerful gel contains azelaic
Prevents acne acid to fade dark spots (also known
as sun spots). But it possesses
40 SEPTEMBER 2021 | MEN’S HEALTH another secret weapon: niacinamide
(vitamin B3), which can help stop dark
spots from forming before you venture out-
side, says Dr. Henry. $36; myopticals.com

Olay Regenerist Retinol24
Max Night Serum

Retinol is one of the ultimate wrinkle
fighters. It helps skin recover from
damage and even boosts collagen
production, so your skin stays smooth and
supple. This formula also includes niacin-
amide to fight inflammation and dryness.
$33; olay.com

SkinCeuticals Silymarin
CF Serum

Salicylic acid removes debris that
plugs up pores and leads to acne.
Even better, the acid actually helps you
absorb this serum’s antioxidants more ef-
fectively, giving you healthier-looking skin,
says Dr. Henry. $166; skinceuticals.com

Dermalogica Smart Response
Serum

This serum targets four complaints:
wrinkles, dehydration, dark spots, and
redness. Best of all, its ingredients are
activated only in response to specific
issues. If your skin’s red, the serum reduces
that inflammation. If your skin is wrinkle-free,
the collagen-boosting ingredient stays inac-
tive. It’s a one-and-done product that reacts
to your skin’s needs. $135; dermalogica.com

ILLUSTRATION BY NICOLÁS ORTEGA



BELK DILLARD’S MACY’S

INSTANT
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Build Big Muscle. No Gym Required.

LearnMoreat MensHealth.com/Dumbbells

LIFE COOL DAD T H I S M O N T H ’ S C O O L D A D : M A R L O N WAYA N S is a
comedian and an actor. Watch him in Respect,
and in the stand-up special Marlon Wayans: You
Know What It Is, on HBO Max this month.

DIALING BACK have only so much influence. On the one
hand, it was so frustrating. But on the
THE DESPERATION other, I was working so much—and you
Acceptance seems like a simple concept, but sometimes know me, I don’t just have one job—it
it’s the hardest thing in the world. BY MARLON WAYANS was like, The nerve of me to think that I
actually have time to be an overbearing
I’M A SUPER touchy-feely kind of guy, and what it was—Houston Fire Department? dad. But that wouldn’t stop me from com-
I told myself, next Father’s Day Ima ing off as desperate anyway.
before I had kids, I had all these dreams write six measly words: Dear kids, Fuck
about being around them constantly. With you. Love, Dad. I just felt like I always had to be “on”
my 19-year-old son, Shawn, I hoped that for them. I’d put all this energy into all
we’d be going to ball games, playing video But that was me being sensitive. these plans, flying back and forth across
games, and just hanging out all the time. I just wanted my kids to be more like the country to be with them for a day,
With my 21-year-old daughter, Amai (aka me. I grew up getting a bunch of affec- maybe two. And then you look, and I’m
“Sweetness”), I had dreams of meeting tion from my mom, who was all kisses knocked the hell out on the ride at Disney
her boyfriend and the three of us all being and coddling and sweet words, while or in the movie theater or at my son’s
cool, with him almost becoming like a my dad was the disciplinarian. But my game or at Christmas, after filling the
surrogate son. But you know, life throws children’s mom, she’s more emotionally room with gifts. At a point, when they got
you curveballs. My daughter’s gay. My son neutral. And because I worked so much, to be teenagers, they were like, “Thank
doesn’t think I’m cool. my kids turned out to be 65 percent her, you, Dad—we love you, but this is a lot.”
35 percent me—almost like they didn’t
My kids are so aloof. It’s bad, man. get the affection part. That’s when I started to take my foot
On their birthdays, I’ll post a photo When me and their mom split when off the gas and realize that not only are
of them on Instagram and say so many they were younger, they lived with me. these kids with good hearts who love and
beautiful things about them that I wind For a while, it was great. I would bathe trust me but that God gave me exactly the
up running out of characters. But with them and there would be bedtime stories. kind of children I needed to accomplish
me, on Father’s Day, my daughter might I would sit up with them, hang out and the things I wanted to in life. I’m realizing
post eight measly words. Happy Father’s play with them in the yard. But then when that just a little can go a long way. Now
Day, Dad. You a good dude. My son gives they went to live with their mom, I could that I’ve accepted how they love me and
me three letters: #HFD. I didn’t know that their love language is understate-
ment, I can sit down with my son and my
daughter and her girlfriend—who’s like a
surrogate daughter—and have a nice din-
ner and talk about school or relationships
or flaws or bare our souls.

We’re, like, great friends. It’s so cool.

42 SEPTEMBER 2021 | MEN’S HEALTH ILLUSTRATION BY AKEEM S. ROBERTS