2022-03-01 Men's Health UK

YOUR TRANSFORMATION STARTS NOW FITNESS NUTRITION MIND

P11 SWITCH GEARS P14 JUICE WISELY P47 RISE FROM THE ASHES

How forming one simple habit could Separate fact from fad to squeeze Beat burnout and thrive again with five
trump all your new year’s resolutions more from your healthy concoctions re-motivating tips from our experts

P32 PUSH FOR MORE P31 YOUR SAUCE OF POWER P50 HEAD FOR THE PILLS

The humble press-up is more versatile Shun the sugar-laden jars and These natural remedies for mental ill
than you realise. Let’s mix things up questionable Italian puppets. This is the health have real science behind them
right way to make your own tomato sauce
P127 HELL’S BELLS P36 IT’S IN THE JOURNEY
P114 USE YOUR NOODLE
You’re sure to feel the burn after This simple tweak to your daily commute
this devilish dumbbell finisher Pump up the protein in your ramen recipe can supercharge your productivity
for a balanced bowl – chopsticks optional

WEIGHT LOSS HEALTH MUSCLE

P23 TAKE THE PLUNGE P19 FILLING IN THE GAPS P13 BAR GAMES

Yet to dip your toe? Here’s a fresh Can supplements cover up Master the eccentric muscle-up for
reason to embrace cold-water swims the effects of a lousy diet? the chiselled torso of a gymnast

P29 PUT THE PEDAL TO THE META P25 PEGAN RITUALS P118 BURN AND BUILD

With the life-like TiltBike, you’ll be A blend of paleo and veganism, This whole-body training plan ticks
tearing up the metaverse Tron-style this diet has a new cult following. multiple boxes with minimal fuss. You’ll
But should you join them? be a better athlete within the month
P78 A FAT LOT OF GOOD
P39 IT’S A KIND OF MAGIC P138 STAY STRONG
Could training for weight loss be a total
waste of time? One expert claims your The healing powers that show shrooms Soak up our sports doctor’s tips for
body’s out to undermine your efforts have one more trick up their sleeve keeping your muscles primed as you age

4 MEN’S HEALTH

IN THIS ISSUE

TIPS YOU CAN TRUST. TOOLS YOU CAN USE

The shameful truth behind the UK’s
life-expectancy crisis
P86

P64 DOWN TO A T

Testosterone top-ups are
being sold as a bulwark
against middle-age decline.
Does the science stack up?

COVER CREDITS ON THE COVER P72 TALKING TECH
PHOTOGRAPHY DAVID VENNI
GROOMING NAT SCHMITT USING P20 FAISAL ABDALLA If you think AI lacks the
KIEHL’S SKINCARE human touch to tackle
STYLING ABENA OFEI Our cover star shares his tips mental health problems,
for balancing work, family and you don’t know JAAQ
fitness with no compromises
P92 CHANGE THE GAME
P56 MARO ITOJE
Take the first steps to
How the Lions star smashed overhauling your lifestyle
the mould for how a rugby with inspo from six men
pro should think and play who haven’t looked back

THE EXPERT PANEL EDITOR IN CHIEF

SIX LEADING MINDS MAKING YOUR MONTH STRONGER TOBY WISEMAN

EXECUTIVE EDITOR, PRINT CREATIVE DIRECTOR EXECUTIVE EDITOR, DIGITAL

DAVID MORTON DECLAN FAHY ROBERT HICKS

FITNESS EDITOR SENIOR EDITOR DEPUTY DIGITAL EDITOR

ANDREW TRACEY SCARLETT WRENCH ED COOPER

SOCIAL MEDIA EDITOR DIGITAL FEATURES EDITOR

ANNIE HAYES DANIEL DAVIES

ART DIRECTOR

WILL JACK

ART EDITOR ART EDITOR ART EDITOR ACTING ART EDITOR

NATHALIE JESSICA KATIE PETRA
BATES WEBB WILDE MANLEY-LEACH

(MAT LEAVE) DESIGNER

FLORENCE OGRAM

PHOTOGRAPHIC DIRECTOR PHOTOGRAPHIC DIRECTOR

RACHAEL CLARK EMILY MURPHY

PICTURE EDITOR PICTURE EDITOR

SARAH ANDERSON JODIE MCEWAN

TOM COWAN STACEY FAISAL ABDALLA WORKFLOW DIRECTOR
STAATERMAN
PHYSIOLOGIST MH ELITE MEMBER CARLY LEVY
CAREER STRATEGIST
Want to amp up your Mr Positive Mental GROUP CHIEF SUB/PRODUCTION EDITOR
stamina? Harley Street Burnout is on the rise. Attitude shares the
specialist Cowan shares lessons behind his VICTORIA RUDLAND
his rules for lifting Before you make any athleticism – and his
your limits and lasting even more impressive DEPUTY CHIEF SUB EDITOR PRODUCTION MANAGER DEPUTY CHIEF SUB EDITOR
the distance p17 big decisions, reflect mindset p20
MATT BLACKWELL JEFF PETTITT JAMES BROWN
on Staaterman’s
SUB EDITOR SUB EDITOR
words of wisdom p47 
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CHIEF INTERNATIONAL BRAND OFFICER, GROUP BRAND DIRECTOR
HEARST EUROPE STEVEN MILES
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CHRIS HEALY

HEAD OF FINANCE & MOTORS HEAD OF TRAVEL
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ADVERTISING ENQUIRIES: HEARST.CO.UK/BRANDS/MENS-HEALTH
When building up your Gray is the founder A prof of evolutionary
lats and biceps, give of JAAQ, an AI-based anthropology, Pontzer is CONSUMER SALES AND MARKETING
them a little TLC, too. mental-health platform, a status-quo-upsetting
Galpin, a prof of muscle which aims to change expert on the science CHIEF CONSUMER REVENUE OFFICER, CIRCULATION &
physiology in California, how we seek support. of metabolism. He gives HEARST EUROPE SUBSCRIPTIONS DIRECTOR
shares his tips p138 Is this the future? p72 you a new burn p78 REID HOLLAND
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DIGITAL MARKETING & CRM DIRECTOR HEAD OF SUBSCRIPTIONS,
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EDITOR’S LETTER

THE PURSUIT OF HEALTH IS NOT A LEVEL PLAYING FIELD

As a rule, we try to take a positive line. Men’s the present administration has declared an ‘end

Health is about proactivity. We exist to arm you to austerity’, none have had their funding restored.

with the tools and tricks to make the most out of Marmot also notes that local government funding

life, to realise your physical and mental potential in the least deprived areas went down by 16% per

and to… well, you’ve heard all this before, not least person under austerity; in the most deprived areas, it

from me boring on. But sometimes, we stumble went down by 32% per person. The more you crunch

across stories that demand to be published, whether the numbers, the less impartial it’s possible to be.

or not they fulfil the wholesome, feel-good brief. At The picture is clear: income inequality leads to health

the end of the day, we are a health magazine – and inequality. As King’s College London economist

not all health is good. Jonathan Portes says, ‘If you really want to do

On page 86, you’ll find a feature titled The Great something about it, you just have to make Britain

Divide. It concerns life a more equal society.

expectancy. But more Simple as that.’ The

specifically, it’s about real reason I struggle

the unprecedented with placing such

directional change in a message on the

which life expectancy pages of Men’s Health

is heading. In September has nothing to do with

last year, after more politics. It’s that the

than a century-long solution, however

trend of Britons growing apparently ‘simple’,

steadily older, the Office is beyond the likes

for National Statistics of us, with our 30-day

reported that a man born plans and ‘inspirational’

in 2018 to 2020 could transformation stories.

expect to live for 79.0 Still, I hope you’ll agree

years – seven weeks it’s worth reporting –

less than the average and repeating.

man born between So, if you only read

2015 and 2017. WHAT’S BEHIND THE NORTH-SOUTH LIFE EXPECTANCY GAP? one feature in this
But this wasn’t the issue, make sure it’s

really shocking news. Such averages mask a far starker The Great Divide. It might not put a spring in your step,

reality in the fortunes of the country’s rich and poor. If but it demands notice. But if you decide to read a little

you’re a man living in the vicinity of Sloane Square in more than that – and dear God, please do – then allow

the London Borough of Kensington and Chelsea today, me to make another recommendation. This issue

you can expect to live to be 95. However, if you’re a marks the inaugural publication of a new profile

man living in central Blackpool, one of the poorest franchise called Talking Heads. It features our new

neighbourhoods in the country, your life expectancy contributing editor, Alastair Campbell, a man known

is 68 years. And the gap is widening. as much for his brutally honest accounts of his own

Read that twice if you have to. I certainly did. In fact, mental health struggles – not to mention his strident

I’ve read it far more times than that and I still can’t campaigning for greater awareness and parity of

quite fathom how we live in a society where a man’s esteem – as his erstwhile political career.

time above terra firma can be 27 years different by Talking Heads will see Alastair in conversation with

dint of your postcode. If anyone was ever in any doubt various and wide-ranging public luminaries on the

of the inequality in Britain today, it’s written there – subjects of psychology, mindset, and both mental

not in political propaganda, just cold, hard statistics. strengths and weaknesses. As he says in his opening

And it’s not all down to Covid, either. In 2010, Sir salvo, ‘Don’t worry, this isn’t just an excuse for me to

Michael Marmot, the founder of the UCL Institute bang on about mental health – though there will be

of Health Equity and one of the world’s leading a bit of that. It’s a series of interviews with fascinating

ARTWORK: PETER CROWTHER AT DEBUT ART experts on public health, identified six areas that people, with special focus on the psychological side

would need to improve if we were to close the of what they do.’ To coincide with the start of the Six

health gap between rich and poor. These were: early Nations, Alastair’s first interview takes place in the

years development; education; working opportunities living room of England and British Lions star, Maro Itoje.

and conditions; income; housing and environment; When I first set out to make Men’s Health a magazine

and lifestyle (vices, virtues, exercise, nutrition, etc). that dealt with the physical and mental aspects of

Almost all of the services that worked to address good health in simpatico, this is precisely the sort

these issues had their funding cut under the of thing I envisaged. I hope it resonates.

austerity programme implemented by the coalition

government that came to power in 2010. And while TOBY WISEMAN, EDITOR IN CHIEF

MEN’S HEALTH 7



03

BUILD
MUSCLE IN

REVERSE

PAGE 13

21 13 17

’SHROOMS FOR EAT LIKE PRESS
IMPROVEMENT A PEGAN AHEAD

PAGE 39 PAGE 25 PAGE 32

11 EMBRACE

THE CHILL

PAGE 23

06

FIRE UP
YOUR
ENGINE

PAGE 17

MEN’S HEALTH 9



01 02 A

LONG-LIFE GIVE UP
CYCLES GIVING UP

SHIFT GEARS It’s a cliché that the fitness longer, healthier lives. The
FOR FITNESS programmes we zealously review looked at 17 previous
THAT ENDURES commit to in January often studies, encompassing a total
feel uninspiring a few weeks data set of 478,847 participants,
The benefits of regular cycling into the new year. Analysts at tech and found that casual cyclists
are more far-reaching than a company Foursquare have even – those for whom riding was
January gym habit. Give your identified an annual ‘Fall Off the a way of life and not merely
2022 resolutions a new spin Wagon’ day – when a rise in fast- a get-fit-quick fix – had a 23%
food sales meets a drop in weekly better chance of avoiding
HEALTH gym visits – in mid-February. premature death, as well as
NEWSFEED a significantly reduced risk
03/22 But perhaps our obsession of cardiovascular illness.
with willpower and wagons is part
SPIN THE WHEELS AND of the problem? Relying on sheer Crucially, you don’t need
THE YEARS WILL ROLL ON self-discipline to get you to the a Peloton parked in your living
gym on a cold winter morning is room to benefit. Epidemiologists
concluded that just 130 minutes
fallible. Most research shows a week would be enough to
habit building, not benefit life expectancy; that’s
resolve, is likely to one commute to work and back,
keep us on course. plus a trip or two to the shops.
This explains Add to that the myriad benefits
why research of time spent outdoors – yes,
published even at this time of year – and
in the journal it’s full speed ahead towards
Sports Medicine your new-year health goals.
has shown those
who habitually Consider this your official
travel by bike live permission to ease up on
the 6am burpee box jumps,
if you so choose. After all,
health and fitness are for life
– not just for post-Christmas.

WORDS: TOM WARD. PHOTOGRAPHY: LUKE KIRWAN. *SOURCES: UNIVERSITY OF SOUTHERN MORE RESOLUTIONS
CALIFORNIA; UNIVERSITY OF WISCONSIN-MADISON; UNIVERSITY OF SHEFFIELD WORTH RETHINKING

Already want to pack it all
in? Maybe you just picked
the wrong targets…

Quit Caffeine

Coffee drinkers live a whole
latte longer. Drinking three cups
a day is linked to an 18% reduced
chance of premature death*. There’s
no evidence that decaf is superior.

Be More Zen

If channelling your inner
monk works for you, great. But
don’t force it: research shows
that learning to view stress as
a motivator, rather than a problem,
can actually extend your lifespan*.

Walk 10,000 Steps

It’s an arbitrary target.
One research project found that
scheduling three 10-minute walks
a day was more effective than
having a daily step goal*. Besides,
8,000 is thought to be sufficient.

MEN’S HEALTH 11



A03

MUSCLE
DOWN

MOVE INTO REVERSE Gravity is a fickle
friend. It helps you
Hone your form and build strength you can build strength, but
it can humble you,
usewiththeECCENTRIC MUSCLE-UP–akey too – especially when you’re
challenging yourself with a
step on your journey to gymnastics mastery move as tough as the muscle-up.

01 02 The ‘eccentric’ version is the WHAT
simplest way to turn gravity into YOU’LL
FROM DROP IT an ally. Here, the focus is on the GAIN
THE TOP DOWN lowering phase of the movement,
so you overload your triceps, GYMNASTIC
Jump up on the bar. Slowly lower into shoulders and core to add size STRENGTH
Hold yourself above a dip with good and develop strength for the real
it and extend your control. Keep your shebang: a favourite show-off UPPER-BODY
arms. Keep your core elbows close to your move for the recreational GROWTH
braced and legs out sides, so you can gymnast, rivalled only by the
straight beneath you.  target the muscles handstand press-up.
you want to work. 
‘The eccentric part of the
muscle-up is underutilised,’ says
MH fitness editor Andrew Tracey.
‘You’re stronger through the
lowering portion of a movement,
so by jumping over the bar and
slowly controlling yourself down,
you’re building strength... and
drilling the movement pattern.’

Aim to perform each rep over
five seconds to truly test your
muscles. Just remember to hold
on tight – this is falling with style.

SHOWBOATING
SKILLS

WORDS: MEN’S HEALTH. PHOTOGRAPHY: PHILIP HAYNES. MODEL: JAMES STARK EXERCISE 03 04
AT W MODELS. STYLING: DAISY DEANE. GROOMING: SABINE CHAMMAS YOU’RE
NOT DOING GET A LEG UP FINISH
STRONG
Lean back and
slowly lift your Straighten out
legs parallel to the your arms to
ground. Keep your lower your body
palms facing down. into a dead hang,
This ‘false grip’ will with your legs in
increase the pressure an L-sit position.
on your forearms. Feeling the strain?

MEN’S HEALTH 13

THE NUTRITION SNOB’S GUIDE TO 02 WORDS: MEN’S HEALTH. PHOTOGRAPHY: LOUISA PARRY. FOOD STYLIST: JACK SARGESON

SMARTER JUICING TRACTION
CONTROL
Wrongly associated with fad diets and
dodgy detoxes, juicing is an easy way to When you’re ready
squeeze micronutrients into to pulp and grind,
your life. All you need to remember: high-speed
do is extract fact from fad machines create heat,
which vapes vitamins.
01 Meanwhile, cold-
pressing is lengthy
FLUID and fussy. Choose a
DYNAMICS juicer with adjustable
speed settings – or
The old foodie platitude better, one that
about a dish being only automatically adjusts
as good as its ingredients according to your
has never been truer. For ingredients – to
the ideal blend, mix the balance attention
to detail with leaving
four categories below home on time.
in descending order of
bulk. Time is pressing... 03

i GREEN ARMY COLD STORAGE

Kale and spinach are at the If you’re taking the
juicing vanguard with good fruit and veg of your
reason, but wresting much labours with you, keep
in mind that sunlight
liquid from them is hard. and oxygen can damage
Force through with heavier certain vitamins. A
ingredients for a better yield. double-walled vacuum
flask will protect – and,
ii ROOTS MANOEUVRE more importantly, chill
– your juice, while a
A high veg:fruit ratio means a reusable straw spares
big hit of antioxidants without your teeth the sugars.
overdoing the fructose. It can The climate-conscious
also mean a glass resembling crowd would approve.

pond water. Adding carrots
will lend a natural sweetness.

iii FRUIT MACHINES

Sweet tooth? You can get
too much of a good thing. An
average 150ml of fruit juice per
day is optimal. If you’re bigger
on apple and mango than cauli

and kale, exercise caution.

iv ADDED VALUES

Used sparingly, hard-hitting
flavours from chilli and ginger

will transform a juice from
‘worthy’ to ‘worth drinking’.
Buy organic so you can leave
the skin on for bonus points.

14 MEN’S HEALTH

05A04

ADDEDON THE
VALUEJUICE

04 thirsts for. Get a high from PEPPER YOUR
your own nutritional supply STAPLE JUICE WITH
YOUR NEW with four winter-proofing EXTRA BENEFITS
SQUEEZE recipes from Pandora
Symes, the founder of
The gaudy bottles wellness coaching site
increasingly filling the rootedlondon.com.
shelves of supermarket Pick your personal
chillers are, for the most antidote from the
part, all bumph and no pips. options below.

Most are pasteurised to
extend their shelf life,

instantly killing off the
enzymes your body

A B C D
ROOT OF GOOD
ENERGY FRUIT GREENS WITH HANGOVER DIGESTION
INFUSION IMMUNITY CITRUS BOMB
Juice 1 or 2 small
Rhubarb is a source Juice 3 handfuls of Juice 1 lemon, 1 lime, beetroots, 1 orange,
of vits C and K, and spinach, ½ a head 1 red chilli (or 2 if ½ cucumber, 2cm of
a sharp alternative of romaine lettuce, you’re daring) and ginger, 2 carrots and
to saccharine fruits. 1 cucumber, 2 big mix with 1 tbsp of 1 lime in that order
Juice 1 cucumber, handfuls of kale, small agave and 400ml – the rind of the last
4 stalks of rhubarb, handfuls of parsley water. This works ingredients helps
½ cup of strawberries and mint, and 1 lime. best first thing in to draw the rest
and 2 apples. Add Mix with ½ again of the morning – and through. If you prefer
½ tsp cinnamon. coconut water for a beats OJ to a pulp. it slightly sweeter,
touch of sweetness. add more fresh
orange.
CRUSH THE WHEATGRASS ALMOND MILK NUT/SEED BUTTERS
COMPETITION MEN’S HEALTH 15
Packed with The true ‘plant Free from
If carrot and kale are too vitamins and milk’ aficionado additives, but
vanilla for your Instagram amino acids, makes his own. a little bit more
but hard to juice. Grind Soak almonds overnight, hassle. Swap the juice
feed, try pimping your in a pestle and mortar with then drain. Add 750ml screen with a blank plate
juice with these hard- water to form a paste. Strain of water, then spoon nuts and blend a handful of nuts
won nutritional extras until the leaves turn white. and water into the juicer. with 1 or 2 tbsp of oil.



006 A

RELOVRYEOMUR
EINPSGUINME

WHAT ...I GAS OUT?
HAPPENS
WHEN… Physiology might not be on your mind as you gasp

for air on the gym floor. But a little knowledge goes

a long way – and will ensure you last the course

DON’T BURN OUT
OR FADEAWAY

01 03 04
02 05

WORDS: TOM COWAN. TCOWAN.CO.UK. ILLUSTRATION: PETER GRUNDY 01 02 03 04 05

FILL YOUR HEAL THE DEEP BREATH JOIN THE MIND OVER
TANK BURN NOW... ‘A’ TEAM MATTER

If going full-send leaves ‘At high intensities, when It’s not just your quads that ‘Explosive movements Finally, remember that
you in a quivering heap, oxygen demand from the are working hard – so are such as jumps or sprints sometimes it’s in your
check your diet. When working muscles exceeds your respiratory muscles, recruit fast-twitch (type head. Is it that you
your body is asked to supply, those muscles rely as your breathing quickens II) muscle fibres,’ says physically can’t go on, or
perform repeated, forceful on anaerobic pathways along with your heart rate. Cowan. These fibres that you don’t want to?
muscular contractions, it to produce energy,’ says ‘Perform a warm-up for fatigue quickly – but they ‘Your level of motivation
taps into stored carbs for Cowan. Carbs are broken five to 15 minutes before can adapt. Hardcore type quite often determines
fuel: ‘They’re used at a fast down to produce lactate, your workout,’ says Cowan. IIA fibres don’t tire as fast how long you’re prepared
rate during high-intensity and hydrogen ions start to Elevating your heart and as type IIX, making them to tolerate discomfort,’
efforts, so make sure you accumulate, leading to The breathing rates before the better for workouts that says Cowan. ‘Having a
don’t go in depleted,’ says Burn. Training raises your countdown timer beeps mix power and endurance. goal, such as beating a
exercise physiologist Tom anaerobic threshold, so you ensures your muscles have Regular heavy resistance friend’s rep count, will help
Cowan. Dehydration also can go harder before that a better oxygen supply. training will transform you push harder, as will an
impairs the delivery of pain sets in. Use your rest Serious about improving more of your IIX fibres to inspiring instructor.’ Don’t
oxygen to your muscles, time wisely, too: ‘Active your breathing muscles? extra-useful IIA, while underestimate the power
while increasing heart rate recovery such as walking Consider buying an easing up causes them of a playlist, either; the
and strain on the body. And between sets clears blood inspiratory muscle to switch back. Want to right tracks can lift your
box jumps are hard enough. lactate quicker than training (IMT) device. boss it at burpees? Don’t endurance by 15%.
passive recovery (rest).’ skip legs day.

MEN’S HEALTH 17



MH VERSUS 07 08 A
FOOD VS
SUPPS CHEW IT SUPPS AND
OVER DOWNS

POP IT OR DROP IT?
The health supplements market is swelling, but can you out-dose
a mediocre diet? We rate synthetic boosters against the real deal

FOOD VS SUPP

3.7 MUSCLE PUMP £500m
The value of the UK
The average portions of vitamin and mineral supp
fresh fruit and veg British market. More than a third
adults eat per day*, with of us now pop some kind
just a quarter of men of supp on a daily basis*.
hitting their five-a-day.
Whey powder has an equivalent protein-
A 100-calorie portion of lean chicken per-calorie ratio, is cheaper to buy and
breast packs 21g of protein, plus the likes packs in extra workout-fuelling BCAAs. It
of selenium and B vitamins. With a slower doesn’t taste good in sandwiches, though.
digestion rate, it’ll keep you full for longer.

8oz steak Tin of tuna 100g spinach Whole pepper MICRO TARGETS 1 energy gummy 250ml Red Bull 5 sprays of oil 1 Berocca

WORDS: SCARLETT WRENCH. PHOTOGRAPHY: DAN MATTHEWS; MICHAEL HEDGE; STEVE GALLAGHER; LUCKY 40% vit B12 RDA 80% niacin RDA 20% magnesium RDA 300% vit C RDA MEGA OMEGA 50% vit B12 RDA 125% niacin RDA 21% magnesium RDA 625% vit C RDA
IF SHARP; STUDIO 33; GETTY IMAGES; TONY BRISCOE. *SOURCES: NHS DIGITAL; MINTEL; MCMASTER UNIVERSITY
Eating omega-3-rich oily fish twice While some studies have shown fish oil to
weekly could cut your risk of heart- benefit heart health, a recent trial in JAMA
disease death by 20% and your odds found that some omega-rich capsules
of a heart attack or stroke by 16%*. offered no more protection than a placebo.

Both probiotics (foods that contain good PRO OPTIONS Many supps offer similar immunity-,
bacteria: yoghurt, kefir, kimchi) and digestion- and mood-boosting benefits.
But an Iranian study found that probiotic
prebiotics (which feed bacteria: onions, foods appear to trump supplements.
bananas) are linked to better health.

Roughly 90% of us don’t get adequate BEST BUYS According to UK research, vit D guidelines
fibre. Sure, you can get it from supps, but 1 should be increased fivefold to support
there’s a reason this life-saving nutrient the nation’s immune systems. You’ll
is found in all fruit, veg and whole grains. struggle to get enough without supps.

THE MH VERDICT: FOOD WINS!

Okay, you saw this one coming, right? A cover-all-bases multivitamin – and, sure, the odd
shake if you’re looking to support muscle repair and growth – can be a welcome addition

to the busy man’s lifestyle. But for health in the long-term, you’ve gotta keep it real.

MEN’S HEALTH 19

THE LIFE-CHANGING
POWER OF POSITIVITY

Author, athlete and MH Elite member
Faisal Abdalla, 36, is known for his
irrepressible optimism. Here’s how to
forge his mindset – and a body to match

Men’s Health: What was life MH: You mentioned that you’ve been

like growing up? Have you accused of toxic positivity. That is,

always excelled at sport? being dismissive of negative emotions.

Faisal Abdalla: I was born How do you feel about that term?

in Saudi Arabia, but for the FA: It’s basically people saying, ‘You 6ft
HEIGHT
majority of my childhood, we can’t always be positive; if something

lived in Wimbledon [London]. bad happens, you’ve got to let yourself

I used to play football and be upset.’ And yes, bad shit happens.

cycle. My mum was great Because I’m now at a later stage in

at pointing me to different my life, I’ve experienced bad things.

activities – sailing, ballroom I’ve had friends die, family die, I’ve

dancing, basketball, been bankrupt. I’ve gone through

gymnastics. Because hard times. But in

of that variety, I’ve those moments of

never been amazing darkness, I found

at one particular the light. For me,

sport. A jack of all that’s not toxic

trades, master positivity – it’s the

of none! FAISAL ABDALLA opposite. Positive PHOTOGRAPHY: DAVID VENNI. GROOMING: NAT SCHMITT USING KIEHL’S SKINCARE. STYLING: ABENA OFEI. CLOTHING:
I get my genetics mental attitude can BLACK SHORTS, WIT FITNESS; BLACK TIGHTS, GYM SHARK; WHITE MULTICOLOURED METCON 7 AMP TRAINERS, NIKE
For more, follow sometimes be seen
from my dad’s side, @faisalpmafitness as perfect mental
though. My dad was or sign up to the attitude, but it’s not
a police officer and MH Squad to gain

his dad was in the access to his that. No one’s perfect.
Egyptian police. My exclusive workouts MH: You’ve been

grandfather was the fasting for Ramadan

police academy champion since you were 10 years old. What

of boxing and swimming lessons have you learned?

– very alpha male. FA: Awareness of Islam and of fasting

MH: Your brand, PMA still isn’t as big as it should be, but it’s

(Positive Mental Attitude) getting better. I remember being at

Fitness, is about the power school and having teachers say to me,

of a healthy, happy mindset. ‘You’re doing what?’ Growing up, it was

Is that innate or learned? difficult to explain. Now I have friends

FA: I’ve always been a happy who are interested in it; they want to

guy; it stems from my parents. see if they can do the whole month.

My dad’s Egyptian and he was So many scientists have done studies

very sociable; people would on fasting – on the chemicals your body

come to him for advice or to produces, the changes in brain chemistry.

have a good time. My mum It’s basically a cleansing of the body and

comes from an Irish family soul. You don’t have to be a Muslim to

and the Irish are warm people. fast – if you want to improve yourself,

fasting is a fantastic way of doing it.

20 MEN’S HEALTH

09 10 A

MR BRIGHT QUICK
SIDE HIITS

MH: How do you balance fasting with HOW
your work and your own training?
FA: I’ll still train and teach classes I BUILT MH: You’re also a dad
[during Ramadan]. A lot of Muslims ask
me for tips. I give the same response every MY BODY and husband. How do
year: accept that you’ll have to dial down you prioritise family
the intensity. You won’t be capable of
performing at the level you can for alongside your work
the other 11 months of the year.
and fitness?
There are so many amazing
communities during Ramadan. FA:It’s a mindset. I do my absolute
Football teams will change
their game time to 2am. best to be a dad, husband and friend to
Twenty-four-hour gyms
have accommodated [wife] Louise and [son] Raffi when I’m at
a lot of Muslims who
train. You can wake home. Then when I step into the gym,
before sunrise, train
and then eat. I become Mr PMA; I become a beast.

Just make sure that I try to be present; at home and
you choose the right time.
Training in the afternoon isn’t in the gym, it’s 100% or nothing.
wise unless you’ve been doing it
for years. You might see me training Okay, that’s not always possible,
at 2pm during Ramadan because I can
and because it’s my job. But be sensible. but it’s what you strive for.
You can see it as a month of rest – walk,
cycle, find a different way to be active. MH: Has fatherhood changed

QUICKFIRE ROUND your focus? That is, in terms

Go-to 15-minute sesh? of your personal goals or your
An EMOM – every minute, on
the minute. Three moves for five approach to work?
rounds or five moves for three
rounds. Just pick them and go. FA: It’s grounded me. Everything I do

Favourite style of training? now is for Louise and Raffi. Before, I was
It would have to be cross-training.
a ‘yes’ man. Now, when I get job offers, I’ll
CrossFit has really brought all
my strengths together. say, ‘Sounds great, let me get back to you.’

No 1 training buddy? Then I’ll talk it through with Louise. I’ve
Gustavo [Vaz Tostes, fellow MH
Elite member]. Before I met him, I was had celebrity clients who’ll ask if we can
doing a mix of HIIT and bodybuilding.
He taught me about CrossFit and train today or tomorrow, but I’ve learned

how the body moves. to say, ‘Sorry, I can’t, I’m with my son.’

Fantasy training partner? MH: What would you say to men
Dwayne ‘The Rock’ Johnson. I’m
a fan of his message about positivity who are struggling to prioritise their
and motivation. An hour with David
Goggins would be pretty epic, too. fitness around other commitments?
They’re people I could learn from.
FA:Set yourself a goal and make yourself

accountable. If you’ve haven’t mapped

out a clear structure for when you’ll be

training and what you’ll be doing, you’re

not going to get to where you want to be.

Remember, motivation in itself is

a commitment, rather than a feeling.

Don’t get me wrong, exercise can be fun

and you should enjoy what you do. But

to live a healthier lifestyle, you need to

make that commitment, just like you

95kg brush your teeth and shower every single
day. Lots of people don’t always want
to train, but they still do it.
MH: What does that commitment
look like to you?
FA: I’d advise a minimum of three

WEIGHT workouts a week, with each lasting
at least 20 minutes. And remember:

those 20 minutes make up a very small

percentage of your day. You also need

to get your steps in – get outside, take

the stairs. Your workouts are important,

but so is living an active lifestyle.

MEN’S HEALTH 21



11 12 A

COLD GET IN THE
TRUTHS HABIT

WEIGHT-LOSS of the spectrum improved
NEWSFEED their ‘thermoregulation’ (that
is, their ability to regulate their
TAKE THE PLUNGE 03/22 body temperature) compared
TO FREEZE OFF FAT with a control group. They were

If you’ve yet to dip your toe in the better able to tolerate the cold
– a useful skill for your early
waters, a new study provides another morning runs – and
could cool themselves
compelling reason to give winter more effectively in hot
temperatures, too.
swimming some thought As an added
bonus, this
WORDS: TOM WARD. PHOTOGRAPHY: ROWAN FEE. DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK. *SOURCES: JOURNAL OF SPORTS SCIENCE AND MEDICINE; CLINICAL NUTRITION; UNIVERSITY OF ILLINOIS In Scandinavian tradition, adaptation meant
hardy people plunge into that their bodies
icy waters during the also started to burn
winter months, when more calories in an
the temperature can drop effort to maintain
to 2°C, before heading a more comfortable
into a steamy sauna to temperature, leading
recover from the chill. experts to posit that
In recent British tradition, chilly swims might be
of course, thrill seekers take a promising strategy to
a quick dip in the Hampstead amp up energy expenditure
Heath ponds, then enthuse and therefore weight loss.
about the life-changing powers Next, they intend to trial
for days on Instagram, in the it on overweight subjects.
Guardian or, indeed, in Men’s Add to that some recent
Health. (How do you know
if someone’s a cold-water research from the University
swimmer or not? Oh, don’t of Portsmouth showing that
worry, they’ll tell you.) a brisk dip leads to ‘an
immediate improvement in
Whether you’re a champion mood […] and gradual reduction
of the trend, or are sceptical of in symptoms of depression’, and
its purported mood-boosting it’s worth braving the freeze. Not
benefits, the latest research feeling quite ready to dive head
provides a new and compelling first into the English Channel
reason to take the plunge. just yet? A cold shower at your
gym followed by a nice spell in
In a study published in the the sauna will provide a host of
journal Cell Reports Medicine, significant benefits, too.
young men who participated
in icy swims and sauna sessions BRAVE THE COLD FOR
at least once a week were shown FAT-LOSS REWARDS
to have a metabolic advantage
over those who didn’t partake.

Exposure to extremes of
temperature on both ends

LOOK TO 01/ Nordic Walking 02/ Rye Bread 03/ ‘Fika’
THE NORTH
Compared with both Wholegrain rye beats This Swedish term
Three new habits a conventional stroll and wheat, with people who essentially means ‘coffee
to adopt from resistance-band training, Nordic made the swap losing more body break’, with some workplaces
Scandinavian walking has been shown to ‘provide fat than those who stuck to wheat- building it into the daily routine –
culture the best well-rounded benefits*’, based bread with the same calories*. useful considering studies show
by improving both upper-body Serve with gravadlax for a suitably long periods of unbroken work
strength and endurance. Scandinavian mid-morning snack. impede focus and accuracy*.

MEN’S HEALTH 23



DIET 13 A

DECODER: CUTS BOTH
WAYS

THE PEGAN

DIET

HYBRID THEORY 03 04

A trendy blend of the paleo plan THE GOOD

and veganism, this doctor-built diet WHAT YOU Eating more plants 05
promises to shed fat and maintain CAN’T HAVE is always beneficial.
muscle. But does it really cut it? Fruit and vegetables THE NOT SO GOOD
Quite a lot, actually: house disease-
non-organic produce, fighting antioxidants Dr Hyman states
as well as fibre, which that dairy is linked
vegetable oils, dairy helps you stay full to cancer (not
and feeds good gut true), gluten causes
(except for organic bacteria. Also nice: obesity (also not
there are no calorie true), and grains
sheep’s or goat’s or macronutrient and legumes can
(fat, protein, carbs) trigger autoimmune
01 02 milk), gluten, soya restrictions on the disorders (sigh).
and more than 125g pegan diet and – There is no solid
WHAT IT IS THE PROMISE of cooked grains or grains and legumes scientific evidence
75g of legumes daily, aside – you don’t that suggests any
have to measure of the foods he
Pegan is a mash-up Dr Hyman says that fish and eggs on plus monosodium portions, which is excludes from this
just annoying. diet, in moderate
of paleo and vegan. his pegan diet can pegan, you don’t glutamate, artificial amounts, can cause
poor health.
On the diet, you reduce inflammation, have to worry about sweeteners, additives,

can eat whenever prevent chronic protein intake, preservatives and

you want and as disease and promote a common concern dyes. Whew.

much of anything weight loss while also with a vegan diet.

as you want – as taking care of the

long as you’re filling planet. Because you

your plate with 75% can still eat meat,

plant-based foods

and 25% sustainably

raised animal

products. (So,

WORDS: ABBY LANGER. PHOTOGRAPHY: TED + CHELSEA CAVANAUGH. FOOD STYLING: MICHELLE GATTON. PROP STYLING: JACQUELINE DRAPER yeah, it’s not really

vegan.) Mark

Hyman developed

the diet – and wrote

a bestselling book THE
VERDICT
about it, too.

IS THE PEGAN Plant-forward diets
PLAN WORTH have a studied

THE COST? history of reducing
disease and helping

people maintain
a healthy weight.

But pegan is
too restrictive,
excluding foods
based on overblown
or outdated claims.
A varied diet
remains the best
way to eat well,
manage weight
and have a healthy
relationship with

good food.

MEN’S HEALTH 25

HOT SHOTS 01 02
FOR YOUR
DAILY GRIND MH

Serving up pro-quality WINNER
coffee at home is less hassle
than you think. Pore over
our guide to the machines
that press the right buttons

W ithanestimated 01 02 WORDS: HANNAH MENDELSOHN. TESTING: LUKE RIGG. PHOTOGRAPHY: LUCKY IF SHARP
two in five THE MILK MAN MASTER BARISTA
businesses now
moving towards 84/100 88/100
hybrid-style working, the home
office is here to stay. Which Sage Nespresso Creatista Opal One Capsule Machine,
makes investing in your set-up Plus Coffee Machine BNE800, £119, halo.coffee 
worthwhile. Already swapped £380, amazon.co.uk  
the sofa for an ergonomic How It Works
chair? Invested in a desk How It Works Ease Of Use
lamp that doesn’t make your Ease Of Use Design
eyes sting? Then how about Design
another vital workday tool: FULL FLAVOUR Designed with
the humble cup of joe. GET CREATIVE Keen to practise specialty coffee pods in mind, this
your latte art? Milk this machine’s good-value machine is one for
You already know caffeine settings for all they’re worth. With aficionados. You can change the
is nature’s own performance eight texture levels for frothing and brewing temperature to suit the
enhancer; a study of Navy Seals 11 temperature options, you can coffee pods you’re using, and its
found that the optimal dose for work your way through any coffee spout adjusts to accommodate
mental sharpness and better shop’s menu. It looks pro, too. your go-to mug. 
mood was 200mg (a triple- EXPERT VERDICT With the best EXPERT VERDICT Quick to brew,
shot americano). But there’s a milk texture on test, this high-end this machine turned out delicious
middle ground between bland machine is a smart buy if you’re espresso with solid consistency,
granules and building yourself after more than just a decent bringing out the unique flavours
a full-blown espresso bar. espresso. The milk settings in each pod. It’s simple to use and
can be a little slow, but the the sleek, compact design will look
Pod machines produce result is worth the wait. good on your kitchen worktop. 
single-serve coffee with
minimal faff, clean-up and
margin for error. Plus, many
models come with steamers
to help recreate your usual
order at home. The Men’s
Health Lab team knocked
back an eye-opening number
of shots to find the machines
that live up to the buzz. Make
ours a double.

26 MEN’S HEALTH

14 A

PERK FROM
HOME

03 05
04

03 THE BEST 04 05
CROWD-PLEASER IN BREW SPACE-SAVER A QUICKER HIT

79/100 How our team of 82/100 82/100
testers assessed
Lavazza A Modo Mio Smeg each machine De’Longhi Lattissima One Sage Nespresso Creatista
Coffee Machine, £199, Nespresso Coffee Machine, Pro SNE900BSS, £679.95,
lavazza.co.uk  01 HOW IT £219.99, amazon.co.uk  johnlewis.com 
WORKS
How It Works We tried How It Works How It Works
Ease Of Use espressos and Ease Of Use Ease Of Use
Design (where possible) Design Design
cappuccinos from
FULL OF BEANS With its retro every machine. PUNCHING UP Much like an EXPRESS DELIVERY In a rush to
look, this Smeg machine is one to espresso, this machine is small but get your fix? This sleek machine
leave on display. It brews in roughly 02 EASE mighty. Not only does it have a milk has a three-second heat-up time,
30 seconds, has dishwasher-proof OF USE frother, but the attachment is and delivers two coffees in under
components and an empty water We looked dishwasher-safe and helpfully a minute. It also boasts a menu
tank alert. The accompanying eco at the controls, compact. The 14 pods it comes of eight programmed drinks with
pods are a nice touch, too.  steam wand and with are tasty as well. customisable volumes, milk and
EXPERT VERDICT Designed for water tank, ensuring EXPERT VERDICT This machine temperature settings. 
Lavazza eco caps, this machine will they were intuitive delivers quality coffee without EXPERT VERDICT Although
suit if you enjoy a dark, bitter roast. and easy to clean. taking over your entire kitchen. Its pricey, this pod coffee machine
It proved easy to use, making espressos were consistent and you offers control, so you can make your
espressos of consistent quality, 03 can modify some settings, but for cup just the way you like it. It takes
while its long, slim design will make DESIGN stronger milky coffees, you’ll need a while to figure out, but your time
it a stand-out piece in your kitchen. Features to brew a separate shot. – and money – will be well invested.
and settings were
scored according MEN’S HEALTH 27
to their placement,
labelling and
functionality.



MH GAME 15 A
CHANGERS
MUOVERTI PIMP YOUR
TILTBIKE RIDE

THE LEAN MACHINE

Muoverti’s TiltBike makes virtual indoor sessions iv_
feel like real rides. Clip in and conquer the Metaverse
41
W hen fitness metrics tracked in
eventually goes real time, including
virtual, cyclists and
triathletes will lead power, speed,
the charge. Lycra-clad, pain-cave cadence, left-right
warriors were avatars in virtual
training worlds long before Mark balance, pedal
Zuckerberg went Meta. Now, smoothness, torque

effectiveness and

the indoor-ride experience is lateral force.

about to get even more real.

The Muoverti TiltBike

is a sensor-packed indoor v_ vi_
system; it’s the first to deploy
a digitised handlebar steering and 3 1,000X
an elastomer-guided side-to-side
tilt to create a realistic ride. Riders can switch The algorithm
that ensures the
It has an algorithm-driven easily between electromagnetic
physics engine that simulates resistance stays true
real-world forces such as a trio of frame to real-world physics
acceleration, deceleration, updates a thousand
incline, braking and inertia. types, including times per second.
The Bluetooth and WiFi You can create
connectivity, meanwhile, road, MTB and real-time ride
ensure it plays nicely simulations such
with the most popular time trial, in as angular-wind

under a minute. 

£POA,
MUOVERTI.COM

training platforms, speed and rolling
such as Zwift.   resistance.

So is this the tool

that’ll help men in

Lycra conquer

the Metaverse?

MH finds out. 

i_ ii_ iii_

7 49CM-64CM 14

The number of prototype The TiltBike’s adjustable degrees of lean to either
iterations the TiltBike has frame-size range is suitable side work with normal
been through since inception for most riders. You can also steering to replicate the
with over five years spent tweak the handlebar reach way riders move on the
in development. and stack, seatpost height, road in the real world.

and saddle and crank.

WORDS: KIERAN ALGER ON ROUVY RGT CYCLING ZWIFT FULGAZ
YOUR
BIKE Power your avatar Enjoy virtual adventures This gaming spin on Download more than
through video footage along recreated roads indoor-bike training offers 1,200 real routes with
The best virtual of real routes, tackling and routes from Canary scenic video footage
races and group rides. 10 virtual worlds and from around the world.  
rides to transport £10/month, rouvy.com Wharf to Tuscany.  over 1,000 workouts. £9.99/month, fulgaz.com
Free, rgtcycling.com £12.99/month, zwift.com
you outside the

pain cave.

MEN’S HEALTH 29



THERE’S ONLY 16 A
ONE RIGHT
WAY TO… SAUCE OF
POWER
…MAKE A
TOMATO SAUCE 02 03
THE ENHANCERS THE COOKING
It’s the simplest, most versatile
recipe a wellness gastronaut Many cooks insist that onions Heat a couple of glugs of good
can have in his locker. Just are essential in a good tomato olive oil in a pan and add a clove
don’t bother with the fresh or two of finely chopped garlic.
stuff – a tinned tom is the sauce, probably to help Shred a handful of fresh basil
key to a healthy man’s heart balance the acidity of the leaves and add these to the
fruit. But neither Jamie Oliver pan, stirring to coat. As soon
01 nor Locatelli bother, which is as the garlic takes on a slightly
a time-saving endorsement golden colour, empty your tin
THE TOMATOES we’ll happily take. In fact, of tomatoes plus half a can of
all you need to transport water, washing out the residue
Marcella Hazan swears by fresh, your tomatoes to a saucier as you do. Add a good pinch
well-ripened fruit, as does Giorgio dimension is some garlic, of sea salt, a generous grind of
basil, oregano and olive oil, pepper, a shake of dried oregano
Locatelli. This is because they plus a little balsamic vinegar and a glug of balsamic vinegar.
are Italian. In Italy, all tomatoes for added sweetness. These Bring to a low, blipping simmer
are sweet, tangy and toothsome; additions turn your savoury and break up the tomatoes
with the back of a spoon.
here in the UK, however, even medicine into a culinary Leave to reduce and intensify
expensive organic heirloom multivitamin – garlic for for 40 mins. Enjoy.
varieties are wont to taste of boosted immunity, aromatic
wet cardboard. Far better to herbs for cancer-fighting 04
antioxidants and vinegar
head to an Italian deli instead – for improved gut health.
try tinned San Marzano plums
for maximum flavour. Not only THE ASSEMBLY
will your taste buds profit, the
process of canning tomatoes DOES WHATITSAYSON You now have one of the most
THETIN – ANDTHENSOME versatile bases for dishes
increases the absorption ranging from delicate to hearty
of lycopene, an antioxidant to indulgent. A simple pasta al
pomodoro is but 10 mins away.
linked to improved heart Poach browned meatballs in
health and lower cancer risk. sauce and try with rice and
broccoli. Use to cover cannelloni
or patatas bravas. Add a few
anchovies and chilli flakes at
the garlic stage and then some
capers and olives 10 mins
before the end for a delicious
puttanesca. Or simply use it
as the best homemade pizza
base layer you’ve ever had.
As sauces go, you won’t find
one cheaper, healthier or
more comforting. Salute!

PHOTOGRAPHY: PIOTR GREGORCZYK. FOOD STYLIST: VAL MCARTHUR CANNED HEAT

Tomatoes are a rare exception to the
rule that cooking hampers a food’s

nutritional value – heat actually
increases lycopene’s bioavailability.

So, the tomato in your sandwich
will probably do less to prevent

heart disease than the
sauce on your pasta.

MEN’S HEALTH 31

PRESS HARDER FOR ONE MOVE
HOME IMPROVEMENTS 10 WAYS
THE HUMBLE
The first move in your WFH training locker is PRESS-UP
more versatile than many credit it for. Try out this
cheat sheet to remix your body-weight routine

Even the best-laid A A WORDS: ANDREW TRACEY; SCARLETT WRENCH. PHOTOGRAPHY: PHILIP HAYNES.
workout plans MODEL: ADE YUSUFF AT W MODEL. STYLING: ABENA OFEI. GROOMING: LUCY
can be quickly B B RIDLEY. CLOTHING: BLUE ‘SURGE’ JOGGERS, LULULEMON; RED AND GREY
sent awry by the
unpredictability of life. 01 02
The after-work rush
hour makes all but a HANDS ELEVATED HINDU PRESS-UP
square foot of the gym
floor inaccessible; Place your hands on a box and step back Assume press-up position, then push
an impromptu team into a strong plank position (A). Bend at your hips up to form an inverted ‘V’ (A).
meeting means you the elbows to lower your chest to the box Lower your nose to the floor between your
can’t fit in your usual 45 (B), pause, then press back up explosively. hands, then shift your weight forwards
minutes; a night of bad Good for high-rep burnout and building and lift your chest as your hips lower to
sleep means the idea of strength for floor press-ups. the ground (B). Reverse to the start.
hauling yourself off for
a morning squat sesh A A
brings tears to your eyes.
B B
That’s why it’s good to
have a few body-weight 03 04
moves in your arsenal
– the kind you can as BOX PIKE PRESS-UP TYPEWRITER
easily deploy in your
kitchen while waiting Place your feet on a box and assume a Place your hands wider than usual.
for lunch to heat up, plank position. Walk your hands towards Shift to the right and bend that elbow
as you can in the gym the box until your torso is 45 degrees to lower your chest (A). Keeping your
while waiting to use to the floor (A). Bend your arms, slowly chest close to the ground, shift to the
the 12kg dumbbells. lowering your head to the ground. Pause left, straightening your right arm while
here (B), then push back up explosively. bending the left (B). Move side to side.
‘The humble press-
up is a way to maintain
your muscle-building
routine wherever you
are,’ says MH fitness
editor Andrew Tracey.
‘And with multiple
variations to choose
from, boredom is not
a factor.’ Switching
positions allows you
to dial the difficulty
up or down and focus
on different muscles.
Here are 10 ideas to
get you started.

32 MEN’S HEALTH

17 A

CHEST IN
SHOW

AA

B
B

KEY 05 06
MUSCLE
GROUPS HANDSTAND DEFICIT PRESS-UP

Switch emphasis from your chest to your Place two boxes at the width of your press-
shoulders by kicking up into handstand up position. Assume a strong plank on top
position against a wall (A). Bend at the of them (A), then lower yourself towards
elbows, slowly lowering your head to the the ground, passing between the boxes
ground. Pause (B), then push back up, until you feel a deep stretch in your chest
keeping your body rigid throughout. (B). Press back up explosively.

AA

07 B 08 B

BAND RESISTED BAND ASSISTED

Cross a band across your back, looping Double over a resistance band and slide
your thumbs through each end. Assume it above your elbows. Assume a press-
the press-up position (A). Lower yourself up position with the band below your
(B), then press up, pushing explosively chest (A). Lower with control (B), then
against the resistance of the band to use the tension of the band to push up
activate the muscles in your upper body. and grind out extra reps under fatigue.

AA

PERFORMANCE TRAINERS, VEJA X RICK OWENS. ILLUSTRATIONS: BB
ANDREA MANZATI AT SYNERGY ART
MASTER HANDSTAND 09 10
PRESS-UPS FOR TRUE
BOULDER SHOULDERS MED-BALL CHAOS PRESS-UP

Get in position with your hands on a Loop a band around a set of J-hooks
medicine ball (A). Keeping your elbows below hip height on a squat rack. Assume
tucked, shift your weight forwards and plank position with your hands on the
lower yourchest.Pause,keepingtension band (A). Slowly lower your chest,
in your triceps (B), then explosively press creating maximum tension to keep the
up. Aim to keep the ball steady. band steady (B). Return under control.

MEN’S HEALTH 33



GROOM 18 A
SERVICE
DANDRUFF NO ’RUFF
PATCHES

WAKE UP WITH 02
A CLEAR HEAD
WELL, THAT DIDN’T
In cold weather, you might find WORK. NOW WHAT?

more than snow accumulating If snowy conditions don’t improve,
ask a dermatologist about the
on your shoulders. Follow these following skin complaints.

tips to ensure you don’t flake out PSORIASIS

01 A super-itchy scalp with
heavy build-up could signal
THE SYMPTOM this disorder – especially if
you notice a crusty dryness
FLAKY,SCALY RED,ITCHY, on areas such as your
DEADSKIN DRYSCALP elbows, knees and hands.
Try Neutrogena T/Gel
THE DIAGNOSIS Therapeutic Shampoo
(£6.99 for 250ml), which
It’s dandruff. ‘It’s caused by It’s just dry skin. Cold weather has coal tar (totally safe!)
to calm the itch. If it’s not
an overgrowth of yeast on can hamper your skin’s ability effective, get a prescription.

the skin,’ says dermatologist to produce and maintain FOLLICULITIS

Dr Raymond Kleinfelder. moisture, which can turn an If you feel bumps on
your scalp in addition to
That yeast thrives on moisture; otherwise healthy scalp into itchiness, your pores could
be clogged. And what’s
stress, sweat and the wrong an arid environment come worse, bacteria may have
infested your hair follicles.
haircare products can all lead deep winter – and that Fear not! Try CLn Shampoo
(£56 for 240ml), which
to you having dandruff. is by no means ideal. contains antimicrobial
ingredients that can help kill
THE TREATMENT the bump-causing bacteria.

‘Grab an antiyeast, Easy on the shampooing. 03

antifungal shampoo that ‘I recommend men only MYTH-BUSTER

contains selenium sulphide shampoo their hair once Q:CAN DANDRUFF
CAUSE HAIR LOSS?
or zinc pyrithione,’ says Dr or twice a week, especially A:No – that’s a myth,

Kleinfelder. Massage it into in the winter months,’ says says Dr Kleinfelder, and
treatments shouldn’t
your scalp and let it sit for Dr Kleinfelder. On your make the issue worse.
Just try to avoid using
a minimum of five minutes no-shampoo days, use your dandruff and hair-
loss treatments at the
so that the ingredients can a conditioner to enhance same time. Use one in the
morning and the other
WORDS: GARRETT MUNCE. PHOTOGRAPHY: STUDIO 33 do their thing. the moisture. at night to maximise the
benefits of each one.
TRY

Vichy Dercos Aveeno Skin
Anti-Dandruff Relief Soothing
Shampoo Oily Hair, Shampoo,
£9.50 for 200ml. £9.99 for 300ml.

IF FLAKES ARE
AN ISSUE, COMB
THROUGH OUR TIPS

MEN’S HEALTH 35

THE BIG QUESTION STAY GROUNDED WITH
A LITTLE DOWNTIME
I’M IN THE
OFFICE EVERY
DAY NOW. HOW
CAN I MAKE
THOSE LONG
COMMUTES
PRODUCTIVE?

William, Beeston

It can be tempting to view your participants were fitted with a tracking and leave,’ says Pino Audia, a scientist WORDS: TOM WARD. PHOTOGRAPHY: HAMISH BROWN. MODEL: LUKE IOANNOU.
commute as dead time: a wasted devices to monitor factors such as on the study. ‘This dramatically reduces ILLUSTRATION: HARVEY SYMONS; BEN MOUNSEY-WOOD; ANTONIO SORTINO
two, three or four hours in which activity levels, phone usage, heart rate the negative impacts of commuting.’
all the jobs you could be doing and stress markers. Those who spent Which makes it worthwhile to set the
nag at you. But rushing to fill that more time staring at their screens put alarm for even 10 minutes earlier.
space with read-aloud email apps, in a poorer performance throughout
rolling news and financial reports the day, while those who found ways Still stuck for ideas? A UC Berkeley
hurriedly scanned on commuter trains to get in physical activity did better. study found comedy podcasts boost
might not be your best strategy. In fact, levels of the reward hormone dopamine.
it could make you worse at your job. ‘Our commutes should be a chance Likewise, choosing music over the news
to allow ourselves idle time,’ suggests can reduce chronic stress by 60%, while
A new study from Dartmouth Dr Elena Touroni, co-founder of The a 2018 study found checking emails
College in the US has found that the Chelsea Psychology Clinic. That might outside of work hours tanks wellbeing
anxiety and frustration brought about mean giving yourself permission to read and affects our partners, too.
by stressful commutes hamper our a novel, rather than an email exchange,
ability to do our best work for the rest or making time to walk part of the Dr Touroni suggests reframing your
of the nine-to-five. ‘Your commute journey rather than rushing for the bus. commute as ‘self-care time’, and an
predicts your day,’ says Professor opportunity to find headspace before
Andrew Campbell, lead researcher Another factor? Efficient employees the daily grind. That you won’t have to
of the 275-person study, in which were less likely to be late – or work make space for your laptop on a train
late. ‘High performers display greater tray table is all the better.
36 MEN’S HEALTH consistency in the times they arrive

19 20 A

ENJOY THE LIVER LET
RIDE LIVE

FITNESS FIX TEXT A… DOCTOR

I’M EASING BACK INTO MORNING RUNS. LAST YEAR WAS HARD
ANY TIPS FOR INJURY-PROOFING? ON MY LIVER. HOW CAN
I SHOW IT SOME LOVE?
AJ, Woolwich
Chris, Cornwall
Reduced circulation and tensed posture can put you at greater risk of
a mishap on chilly mornings. Prime your body to perform with tips from Today 8.11am
PT Paul Connor (team-men.com)
I’ve already been cutting back on
SQUAT HOLD LUNGE STRETCH DOWN DOG booze. And I’m going to stick with
it this time, too. I think.
‘Sit deep and stay there for ‘Lunge forward, placing one ‘This yoga staple lengthens
a minute, keeping your feet elbow and one hand on the and stretches the spine, hips, It’s never too late to take action!
flat on the floor, with a raised floor. Keeping your hips still, back and shoulders,’ says The good news is that the early
chest and upright torso,’ twist your body towards your Connor. ‘It’s a great way to stages of alcohol-related liver
says Connor. ‘Push the bent leg, reaching overhead wake yourself up.’ Plus, after disease can be reversed by reducing
inside of your knees wide with one arm before lowering spending eight hours curled your drinking to safer levels.
to open up the hips – this your elbow back to the floor,’ up under a duvet, it helps to
will help when you want to says Connor. Five times each iron out any sleep-related Define ‘safer’. Can I still sink a
lengthen your stride.’ side should do it. postural problems. few pints on a Friday?

DOES IT WORK? Registered nutritionist Drew Price Well, no amount of alcohol is
has seen ‘limited evidence’ of their completely without risk, but if
ARE NEW efficacy. ‘In general, transdermal you can stick to 14 units per
‘STICK-ON’ delivery is not as effective as week, with two or three days
SUPPS REALLY taking a pill,’ he says. There’s also off, you can reduce the damage.
SUPERIOR? a size limit, over which compounds
won’t be absorbed through skin. I’m trying, doc. What about my
Colin, Swindon gym routine? Can I squat my way
Price notes a potential exception: to a healthier liver?
From aphrodisiacs to sleep ‘Melatonin patches may have
aids, nutritional ‘stickers’ benefits, supplying a steadier Carrying extra weight increases the
from brands such as stream of the hormone.’ But, for risk of fat being stored in the liver, a
now? Stick to what you know. cause of liver cancer. Both aerobic
Dispatch Nutrition and Fleur Sleep, Plz, £4.36, fleurmarche.com and resistance exercise reduce your
Marché claim to drip-feed risk, so do what works for you.
ingredients via your skin.
But is the science patchy? Any superfoods I should
throw in my shopping basket?

Green vegetables such as
broccoli contain compounds that
reduce liver fat. More excitingly,
perhaps, two or three cups of
coffee a day do the same thing.

A double espresso and a spot of
power lifting? Works for me . I
just hope I haven’t left it too late…

Your liver has a remarkable
capacity to recover from injury.
You have to give it a chance.

Dr Keith Grimes works KG
at babylonhealth.com

MEN’S HEALTH 37



21 22 A

POP A CAP REAL ‘MAN
IN IT FOOD’

PUSH THE NUTRITION
BUTTONS TO NEWSFEED
HELP YOUR 03/22
PROSTATE
it can be bought for £1.50 a box in
Mushrooms might be your local supermarket, rather
on trend, but they’re far than for £30 a bottle online. 
from a flash in the pan
The study, carried out by
Shrooms are undoubtedly epidemiologists from Tohoku
having a moment. From University in Japan, focused on
‘energising’ mushroom coffee men aged between 40 and 79 and
to fungi-based nootropics, examined Japanese staples such as
immunity-boosting tinctures of shiitake, maitake and oyster, as well
reishi and chaga, and the hype as white button. It’s believed that
around hallucinogenic psilocybin, mushrooms’ magical properties
mushrooms’ health properties are the might be linked to two antioxidants,
wellness trend on everyone’s tongue. ergothioneine and glutathione, which
are thought to have potent tumour-
But because the rare and expensive combatting powers. Previous research
(and Class A) varieties tend to make from Pennsylvania State and Arizona
the headlines, it’s easy to overlook the State Universities has also found that
huge – and well proven – benefits button mushrooms stimulate T-cells,
of the kind you, well… cook and eat.  which target viruses. Give your health

No longer. Research shows that men some shrooms for improvement. 
who enjoy mushrooms three times
WORDS: TOM WARD. PHOTOGRAPHY: LOUISA PARRY; STUDIO 33; GETTY IMAGES a week can reduce their risk of prostate YES, IT’S A KIND
cancer by 17%. This kind of nutritional OF MAGIC
intervention is especially effective in
men over the age of 50 – a good reason
to satisfy your stroganoff cravings. 

Prostate cancer remains the most
common cancer in men – with one in
eight affected at some point – and the
second most fatal. Anything that might
reduce that risk, then, is worthy of
further investigation – particularly if

SLICE CARROTS WATERMELON ARTICHOKE ALMONDS
(AND DICE) Men who ate the most A large bowl of The hearts house Vit E supplementation
YOUR RISK carrots were 65% less watermelon contains ferulic acid, which may (400 IU per day) has
likely to get prostate up to 13mg of the reduce the growth of been linked to an
Tuck into four more cancer than those who antioxidant lycopene, prostate-cancer increased risk. Top E
ate less, a Vietnamese which can help lower cells, according to source almonds have
prostate-friendly study found. your cancer risk. Italian researchers. the opposite effect.

superfoods – plus

one thing to avoid 

MEN’S HEALTH 39

YOU Future Hero

Joseph Baena

DON’T

KNOW JOE

40 MEN’S HEALTH

GUTTER CREDIT Joseph Baena, the son of fitness culture’s
greatest icon (that’s Arnie, by the way), is on
a quest to become an actor and get into the

shape of his life – one rep at a time

Words by Andrew Heffernan – Photography by Eric Ray Davidson

MEN’S HEALTH 41

Future Hero

Joseph Baena

t’s rush hour at Gold’s Gym
in Venice, California. Athletes,
musclemen and actors of all
shapes are gathered for their
Tuesday lift: curling, benching,
posing, flexing, taking refuge
from an unusually cold and
rainy evening. Over by the weight rack,
the aspiring actor, bodybuilder and
real-estate player Joseph Baena – Joe
to his friends – is manhandling a couple
of massive dumbbells as an MH video
crew jockeys for its best angle.

As the camera rolls, Baena wrestles the weights on to his lap, lies down proof that ambition, faith and unshakable confidence CLOTHING (OPENING SPREAD): TANK, TODD SNYDER; SHORTS,
on an incline bench, kicks the weights into position and executes eight can take you pretty far. For many men, especially guys RON DORFF; TRAINERS, PUMA; WATCH, APPLE
dumbbell presses with precision. ‘Go for a stretch at the bottom,’ he instructs born in the 1970s, 1980s and 1990s, Schwarzenegger has
as he pumps the weights up and down. ‘Come all the way up and squeeze.’ always loomed large as an exemplar of what’s possible
if you work hard and make good on your talents, and
The way he sells it, you’d almost believe that holding a few 100lbs steadfastly refuse to take no for an answer. As inspiring
of steel over your face, and then lowering and raising them until the as that life has been for many of us, it’s also one hell
fibres of your pectoral muscles feel like they’re going to separate from of a legacy to live up to – enough to deflate someone.
your sternum, is the most fun a guy can have on a drizzly evening in In this, we’re all Baena’s brothers. Whatever alchemy
southern California in late December 2021. He’s a natural – at lifting of genes, upbringing and training brought it on, Baena
weights, holding centre stage and working with an audience. is wrestling through a condition that everyone from
Sophocles to Shakespeare to Freud has told us is
The setting is rich with history: nicknamed the ‘Mecca of bodybuilding’, unavoidable. It’s right there in the scratchy, tinkling
Gold’s is the stomping, lifting and squatting ground for all the sport’s opening theme song to Pumping Iron. ‘Every man
greats. It was made famous in 1977’s Pumping Iron, the semifictional wants to be bigger than dad.’
documentary that set a young muscleman from Thal, Austria, on course
to become the institution known as Arnold Schwarzenegger – the same But what happens when an oversized picture of your dad towers
guy whose massive, fading photo hovers on the wall, just above our heads. over you on the wall of your gym – one of hundreds, if not thousands,
of gyms in the LA area and an interesting choice of training (and interview)
It’s the same guy who also happens to be the father of the man venue for a son who says he doesn’t want to live in his father’s shadow?
genially banging out dumbbell presses in front of me. If you’ve heard Can anyone ever be bigger than this dad?
the name Joseph Baena, you probably know a bit about his history: how
his mother, Guatemalan-born Mildred Baena, was the housekeeper for IT’S BEEN MORE than 10 years since that day when all
Schwarzenegger and his then wife, Maria Shriver, when Joseph was born
in 1997; how his mum kept the truth of his paternity a secret throughout hell broke loose in Baena’s family, and those years have brought enough
his childhood; and how, in 2011, when the resemblance between father perspective that he is now willing to open up about it. ‘Those are really
and son became impossible to ignore, it came out publicly that Joseph big parts of my life that no one really knows,’ he says.
was the child of one of the most famous and successful men on the planet.
Mildred Baena described exactly how her son found out his dad’s identity Bakersfield, California, where Baena grew up with his mum and
in an interview that year. ‘When [Joseph’s] grandmother sat him down to older siblings, is just 100 miles north of LA – but the suburban desert
explain that Arnold Schwarzenegger was his father, he exclaimed, “Cool!”’ community, sometimes disparaged as the ‘armpit of California’, couldn’t
be farther away from the glitz and glamour of Hollywood. ‘It was a humble
And then . . . silence. Baena and his mum declined to elaborate further home and we didn’t have much,’ Baena says.
on their radically transformed lives, leaving the public guessing about
how he handled the sudden revelation. Until now. Over the four hours we Still, the early years were happy: learning to cook with his mother
spent talking about those turbulent times and his evolving relationship (now a culinary-school graduate and a chef); speaking Spanish with his
with his father, it’s clear that the trials of his first 24 years have forged
a powerful sense of self. He’s proud of his Latino heritage. He hopes that
people will be able to see past his childhood and get to know and respect
him for his own accomplishments as he crushes his day job selling houses
at Aria Properties, a Marina del Rey real-estate office, and establishes
himself as an actor. First up is the action pic Lava, in which he has a lead
role, and the low-budget sci-fi thriller Encounters is on the way.

Of course, people scoffed at Schwarzenegger when he started out –
and then he became one of the highest-paid actors in Hollywood, living

42 MEN’S HEALTH

the details. We had each other’s backs.’ (Baena declined to

share when he first talked to his dad after the revelation,

and Schwarzenegger declined to be interviewed.)

In his first year at Frontier High, Baena discovered

that people looked at him differently. ‘The trust factor

became really difficult.’ He couldn’t tell who his friends

were. Athletically inclined but chubby, he was cut from the

basketball and football teams. He considered quitting sports.

The turning point came when his friend tried to badger

BAENA IS WORKING him into joining the swimming team. Baena balked,
HARD TO TEAR A PATH worried about how he’d look in Speedo trunks. But his
TO HIS OWN SUCCESS friend was relentless and swimming had one big advantage

over the other sports. ‘There was no try-out,’ he says.

Baena’s long arms and powerful upper body engendered

siblings (there are four on his mother’s side, ranging in age from 32 to 42); a fortuitous pairing of athlete and sport.

celebrating his Guatemalan heritage through food, culture and music. ‘I was born for the water,’ he says. Along with trophies, recognition and

‘That’s a huge part of me,’ he says. ‘My mom’s whole side is Guatemalan; a sleek physique came confidence, focus and a new willingness to engage

we have a lot of Colombian family. Nearly everyone on that side is Latin with fellow students. In his final year, he was president of Frontier High.

American.’ The music of Vicente Fernández plays – loudly – at every ‘That was a real honour,’ he says – the first indication that he could thrive

CLOTHING (THIS SPREAD): TANK, TODD SNYDER; JEANS, LEVI’S; family gathering, where his mother’s take on tamales, baked in banana on his own and be a leader.
BR V2-93 GMT BLUE WATCH, BELL & ROSS
leaves instead of corn husks, is a favourite.  HANGING OUT WITH BAENA,younotice
Into this period of relative tranquility, Baena recounts, the media

frenzy came. ‘I remember the day very vividly,’ he says. ‘I was in the quickly that his pronouncements practically overflow with positive

eighth grade. Fifth or sixth period. And I get called out of class to leave. hyperbole. Guatemalan food isn’t just good, it’s amazing. He is so

My mom’s there and she’s like, “We gotta go – everyone is finding out fortunate to have had his education at Pepperdine University. Latino

about you and who your father is.”’ News trucks swarmed the house. culture is so proud. He doesn’t drink much and he rarely swears – at

Photographers hounded the family. ‘I’m 13,’ he remembers. ‘Your body’s one point, he even apologises for using the word ‘ass’. If it sounds

transforming; your mind is transforming. And now my life transformed.’ grating, however, I can assure you that it’s not – it’s endearing.

Their home under siege, Baena and his mum took an impromptu The unabating positivity is just one of many ways in which Baena’s

road trip, hiding out with relatives in Texas. Through it all – the probing bearing and behaviour call to mind his father. For a stranger who’s been

eyes of the press, the ongoing pressure to stay incognito – mum and son a Schwarzenegger fan for decades, interacting with Baena is almost like

stood strong. ‘She was really the only person I had, and I was really the a time-travelling experience: one moment, you forget whose son you’re

only person that she had,’ he says. ‘No one knew and everyone wanted talking to; the next, he’ll gesture with both of his hands, ‘I’m obsessed

MEN’S HEALTH 43

Future Hero

Joseph Baena

with schnitzel!’ – and you’re suddenly watching Schwarzenegger plug After having success as a swimmer, Baena found that with similar effort
The Terminator on The Tonight Show. and discipline, he could build up, shred down or do a combination of both.
‘I made insane progress,’ he says of his college years. His current regimen
Baena is close with Schwarzenegger – photos of them socialising or is, to say the least, involved: lots of sets, plenty of isolation moves, two hours,
exercising together are frequent media fodder – but he’s wary of talking six days a week, plus 20 minutes of fasted cardio in the morning. ‘One of
about his father too much. He does tell me, though, that they eventually the big things I learned from dad was not to have the 10-rep mentality,’ he
bonded over fitness. Schwarzenegger gave Baena The New Encyclopedia says. ‘It’s pushing yourself to the limits and going that extra mile, getting
Of Modern Bodybuilding (which his dad co-authored) to guide his training. those extra reps and half reps till you’re basically dying.’
‘Even though I could call him at any time, I was too proud,’ Baena says.
‘I went straight to the book; I wanted to figure it out myself.’ Later, he To the uninitiated, it sounds miserable. But Baena lights up as he
reached out for tips on building his shoulders, and they started training talks about lifting. Research from the University of Missouri suggests that
together around his 18th birthday. Naturally, it involved a trip to Gold’s. particular individuals may have an unusually high pleasure response to
‘I was so nervous,’ he says. But he took it all in – the rituals, the routines exercise – and Baena appears to be one of them. Though he stops short of
and, perhaps most importantly, the demeanour. ‘I was being observant, equating it with sex (‘as satisfying to me as coming’, Schwarzenegger once
trying to see what he was doing and the way he was acting,’ says Baena. declared of lifting weights), he’s rhapsodic nonetheless. ‘Since I started
He learned to grip the bar on bench presses properly, turn his wrists on working out seriously in college,’ he says, ‘it was instant gratification.’
dumbbell curls, drop deep into the hole on squats. He learned to feel
the stretch in his traps, the squeeze in his pecs and the deep burn in You might think – given his love of the gym and the genetic gifts
his muscles that signals growth. lurking in his double helix – that Baena might feel pressure to jump into
physique competitions. But he doesn’t. His saner, or maybe we should just
Through it all, he developed an understanding that the gym – loud say sane, attitude toward fitness ensures that his physique – 6ft 1in and 13st
and rough-and-tumble though it is – can be a crucible for transformation. 6lb – while impressive, remains more approachable and athletic than that
When he got serious about lifting in university he says, ‘I was able to acquire of most bodybuilders. His Instagram feed, @projoe2, which has a healthy
a bodybuilding mentality – that I could shape my body however I want.’ but hardly A-list 352,000 followers, is more like a primer on living a happy

life than an endless homage to bigorexia (also CLOTHING: TANK, VUORI; SHORTS, TEN THOUSAND; TRAINERS, NIKE (AVAILABLE AT FOOT LOCKER)
known as muscle dysmorphia).

‘There are so many other things that I care
about more than fitness,’ he says. ‘My lifestyle,
my family, my friends, having fun at work. There
is a balance. It’s not just fitness all the time,’ It’s
a blessedly un-Schwarzeneggerian sentiment. And
with a new slew of actors getting Marvelised by the
month, muscles are necessary for the types of roles
Baena wants, but he knows that it takes more than
that to scale the Hollywood sign. Given the shifting
landscape of the entertainment industry, he was
initially unsure how to proceed when he started
considering acting as a career path. 

‘My dad is old school; he doesn’t believe in
handouts. He believes hard work pays off, and
so do I,’ says Baena. ‘I love the word “honour”,
and I’m very prideful in the sense that if I use my
dad’s contacts or ask him for favours, I wonder
what honour is that going to bring me?’ The same
impulse drove his decision not to take a last name
that might open doors for him in Hollywood. ‘When
I go to auditions, they don’t know who I am, because
we don’t have the same last name.’ When he books
a gig, he says, ‘I know it’s all me.’

DAD HAD THREE words of acting

advice, Baena says: do the reps. The on-the-nose
counsel struck Baena as funny at first. ‘I was like,
really? In workouts? What are you talking about?’
With time and experience, however, he discovered
the wisdom in his dad’s simple directive. Acting can
seem like alchemy – the magical act of becoming
– but as with building your body, much of it is
a matter of putting in the hours. If a scene requires
20 pages of dialogue, Baena says, ‘I say the lines over
and over again – with a scene partner, an acting
coach or just by myself – repeating, repeating,
repeating until it’s muscle memory. To a point
where you can wash your clothes, do your dishes,
basically do anything – and spit the lines out.’

About as glamorous as lateral raises. When asked where he sees himself

But as in the gym, repetitive work is in 10 years, Baena doesn’t hesitate.

the price of success.  ‘I’m an award-winning actor with lots

Another piece of Schwarzeneggerian of real-estate experience and I’m on a

guidance Baena took to heart: find a mentor. boat in Miami, sipping a mai tai with

Four years ago, while he was still in college, my buddies, getting ready for the next

Baena reached out to Eric Morris, the movie.’ Okay, he’s got big dreams.

storied acting coach who had guided But he’s only 24, after all.

Schwarzenegger to a Golden Globe for Perhaps the real takeaway is that

1976’s Stay Hungry. As his father had a half Baena is seemingly unafflicted by rage,

century before, Baena hit it off with Morris, resentment or pathological ambition

and he has worked with him three or four – the kind that sometimes derails the

days a week ever since. ‘When Joseph first children of the famous. ‘It took a little

came to me, I called him Mr Smiles-A-Lot,’ ARNOLD SCHWARZENEGGER WITH HIS SON JOSEPH BAENA, THEN bit for me to realise that I don’t have to
says Morris, still sharp and perceptive at AROUND 18 MONTHS OLD, AT JOSEPH’S CHRISTENING IN 1999 do what my dad did,’ he says. ‘I don’t
90 years old. ‘That’s all he did onstage. Over have to get into acting or bodybuilding.

time, though, he learned that it was okay I’m very motivated and driven. I’m

to express his frustration, his anger, his vulnerability – he became much happy about my relationship with my dad, but I’m more happy that

more affectable and expressive,’ Morris adds. I’m finding joy in what I’m doing – and that I’m doing exactly what I’ve

Baena admits that his early efforts in student films were clunky and always dreamed about doing,’ Baena adds.

self-conscious, but he found his stage legs in class two years ago playing As he speaks, I think about all the men I know who have terrible

Biff, the conflicted son of the title character, in Arthur Miller’s Death Of relationships with their dads – abusive ones, remote ones, absent ones.

A Salesman. Tearing up the 1940s-era dialogue – ‘Pop! I’m a dime a dozen, And I think about Baena, together with his dad, cycling around Santa

and so are you!’ – he uncovered new depths of feeling and tapped into Monica, sharing a beer, working out together at Gold’s, doing curls on

experiences from his life. The process helped him psychologically, too, the preacher bench. ‘A lot of guys struggle with trying to make their dad

he says, ‘almost like therapy’. ‘That was game-changing for me,’ he proud or trying to get out of their dad’s shadow. But as long as you’re

adds, noting that he was able to draw on the same intensity in Lava. doing what you want to do, then that all comes. Of course, maybe those

‘Getting that end of my range made me realise I can be a serious working guys don’t have such nice dads,’ says Baena.

actor,’ he says. Morris is reluctant to compare elder to younger, but he’s If you shook a magic eight-ball to learn more about Baena’s next

enthusiastic about his student’s promise. ‘Joseph is on his own journey, chapter – in fitness, in real estate, in the uncertain carnival ride that is

STYLING: TED STAFFORD. SET DESIGN: WOODEN LADDER. GROOMING: SUSSY CAMPOS/ART DEPARTMENT. STYLE ASSISTANT: EMILY CAVARI. PRODUCTION: with his own specific obstacles. He’s beautifully evolving. As he matures the entertainment industry – you’d get a definitive ‘cannot predict now’.
ALICIA ZUMBACK/CAMP PRODUCTIONS. ILLUSTRATIONS: BEN MOUNSEY-WOOD. ADDITIONAL PHOTOGRAPHY: SPLASH NEWS (SCHWARZENEGGER AND BAENA)
and gets more training, he’ll take on more complex roles.’ But we very much like his chances.

Supersize Your Arms

When Joe Baena wants to pack muscle on to his arms, he goes old school – relying on classic
bodybuilding exercises structured into pump-inducing supersets. Do 4 sets of each of these

pairings to blast your biceps and triceps, says MH fitness director Ebenezer Samuel

Superset 01 Superset 02

EZ-BAR SKULL-CRUSHER CLOSE-GRIP BENCH PRESS ROPE-CABLE CURL ROPE TRICEPS PRESSDOWN
Lie on a bench, a loaded EZ Lie on a bench, a loaded EZ Stand near a cable pulley with Stand near a cable pulley with
curl bar held directly above your curl bar held directly above your a rope attachment. Grasp it and a rope attachment. Grasp both
shoulders with a shoulder-width shoulders with a shoulder-width tighten both your abs and glutes. ends and tighten your abs and
grip. Bend only at the elbows grip. Bend at the elbows and Keeping your elbows close to glutes, then pull it down until
and lower the bar towards your shoulders, lowering the bar your torso, curl the rope up, your forearms are parallel to the
forehead. Pause, then press towards the bottom of your turning your palms to the ceiling floor. This is the start. Flex your
back up. That’s 1 rep; do 10. chest and keeping your elbows as you do so. Lower back down. triceps, straightening your arms.
Then, without resting, move close to your torso. Press back That’s 1 rep; do 10. With no rest, Slowly return to the beginning.
on to the next exercise. up. That’s 1 rep; do 10. do the next exercise. That’s 1 rep; do 10.

MEN’S HEALTH 45



Good Health Starts Up Top

SPOT THE SIGNALS AND
PUT OUT THE BRAIN FIRE

After burn(out)

You’re exhausted, but your workload doesn’t know it. You’re
on the verge of packing it all in – for good. But before you hand

in your resignation, try these burnout-dousing tips

WORDS BY KJ MCCANDLESS

MEN’S HEALTH 47

Head 03
Strong
Detach From
01 ‘Passion’

Interrogate 02 Meaningful work can burn 04
Your Urge To Quit you out just as much as
Find Your 2% meaningless work. People Skip Work-
The problem with quitting? who think that they have Sponsored
It’s a lot of work. Suppose you When career strategist a passion for something and Wellness
decide to do something new. Stacey Staaterman is aren’t finding it in what they
‘To make it commensurate coaching someone through do report lower job and life Employers love wellness
with what you were doing feelings of burnout and satisfaction, more conflict initiatives. Mental-health
before, you usually end up disillusionment, she tells with co-workers and higher experts get why you don’t.
working more hours,’ says them that they can put about burnout, says Kira Schabram, ‘You’re working at some
Brien Kelley, a US-based 98% of the blame on the a burnout researcher at the place and you’re grinding out
clinical psychologist. ‘Worse, workplace. True, employers University of Washington. 85, 90 hours a week, and then
you work less-boundaried have cut staff and left you to they throw you a workshop…
hours.’ So before you rush pick up the slack, so there’s Professor Schabram saw a mindfulness workshop?’
to dispose of your current no way you can shut your this clearly in the research says Professor Kelley. It feels
job, you have to wonder, laptop at 6pm. ‘The safety that she and a colleague did like one more thing to do.
‘What’s on the other side net’s full of holes and there’s with employees of animal And it might not even be
of quitting?’ Note: hustling pressure from up top, and shelters. They had assumed
is mostly unpaid. everything has just gotten that those who were the most
faster and more expensive,’ passionate would also be the
48 MEN’S HEALTH Professor Kelley says. most likely to do well. But
they found the opposite: the
Still, that’s only 98%. ‘You ones who came in wanting
need to ask yourself, “What’s to make the world a better
my 2%?”’ Staaterman says. place for animals were
‘Maybe it’s that you can’t say working longer, neglecting
no to anyone. Maybe it’s other parts of their lives
that you treat everything and feeling overwhelmed
on your to-do list as equally by stress. The ones who
important, so you’re in a said ‘I’m just here to work,
pressure cooker all the time.’ to learn and to be part of
That’s the stuff that will travel a community’ were leading
with you everywhere and the field 20 years later,
keep burning you out. Drill Professor Schabram says.
down and find your patterns.
What you really need from
a job isn’t ‘meaning’; it’s to
feel that you have autonomy
and competence – the sense
that you can gain mastery
over what you’re doing and
that you are connected to
others. Living without these
‘satisfactions’, as researchers
call them, is tinder for
burnout. Meaning, it turns
out, may not be something
you start with and work
down from. Instead, it’s the
act of meeting these needs
– deciding how you’re going
to apply your skills to gain
mastery, for example – that
creates meaningful work.
Sit down and figure out
which of them are missing
and what you can do about
it, says Staaterman.

Reboot Your Brain

05 the idea of ‘Oh, I can’t do it.
I don’t have time’, came out.
Take A More
Transgressive The things you ‘don’t have
Work Break time’ to do are exactly what
you need to do. ‘Going to

the gym is great, but that’s

Experts agree that working your baseline,’ Rodsky says.

more won’t pull you out ‘I’m talking about thriving.

of burnout. Pausing for Thriving comes with the

a moment and doing active pursuit of what makes

something else may. But you you – and sharing that

here’s the thing: you need with the world.’ Give yourself

a break that’s not just permission to be unavailable

a walk-around-the-block/ in your other roles and do

call-a-friend pause. It has to what doesn’t get you ahead.

feel like something you’re Ideally, share it with others.

GIVE YOURSELF A BREAK not ‘supposed’ ‘Thriving Guide a hike on
FOR BRIGHTER IDEAS to do. It your favourite

shouldn’t be comes with the trail with your
something friends. Teach
that gets you active pursuit someone to
ahead or that
you have to of what makes play the drums.
ace, such as Because, of
going on a
long run just you you – and course, those
sharing that activities do

actually get

so you can with the world’ you ahead.
post about it. Make time for

Professor Kelley says, ‘For them. Look at it this way: the

instance, if I have all sorts of extra time you’ve given work

billing crap to do, but I just adds up. A nap here, a drum

had an early-afternoon riff there is not an indulgence

cancellation for an hour, in today’s work environment.

you’d better believe I’m Work pushes into our lives,

effective. A 2019 Harvard turned into sour pickles taking a nap.’ so we need to push what
Medical School study found without analysing the
that one company’s wellness vinegar barrels in which they This kind of break may not revitalises us into ‘work time’.
programme didn’t ultimately had been submerged.’ But
improve crucial markers of for many people, corporate be easy at first. Bestselling When you commit to
wellness: absenteeism, change isn’t going to happen.
performance and healthcare author Eve Rodsky’s new meaningful breaks – even
spending. Instead, a change If that’s the case, then
to a more supportive ‘you have to look at all the book, Find Your Unicorn short ones – you’re not just
corporate culture might help systems and processes you’re
you. Burnout researcher participating in and ask, Space, is about learning to restoring your energy and
Christina Maslach, at the “What can I control [and]…
University of California, influence? And what can make time for yourself. While optimism; you’re restoring
Berkeley, puts it this way. I absolutely not control?”’
PHOTOGRAPHY: GETTY IMAGES; ROWAN FEE ‘Imagine investigating the Staaterman says. Then take interviewing 750 people for work’s proper role in your
personality of cucumbers at least a small step towards
to discover why they had controlling what you can. this and a previous book, she life, too. It isn’t a monolithic,

saw that no one felt guilty oppressive everything, but

when they were making rather something you can

money from a side hustle. manipulate when it demands

They didn’t feel guilty when too much of you. The Great

they were parenting or Resignation is leaving lots of

taking care of someone, but workers with more leverage.

the second that they didn’t Don’t quit. Push back.

assume any of those roles,

MEN’S HEALTH 49

Head
Strong

A MEDICATION ISN’T THE
Different ONLY WAY TO GIVE
Kind Of
Chill Pill YOUR BRAIN A BOOST

Don’t dismiss natural remedies as
placebos. If you’re feeling overwrought,
anxious or simply depleted, a nutritional
booster can make a real difference.
Here’s some food for thought...

WORDS BY GREGORY SCOTT BROWN

A lot of men are Fish Oil
surprised when
they ask me Useful for: Mild
if there are depression, meaning that
supplements they can take you have some symptoms
instead of medication and but can get through the day
I say, ‘Yes.’ Many doctors without them affecting your
recommend prescription life too much. Not sure how
meds because they’re so well mild yours are? Google the
studied. Supplements are PHQ-9 rating scale.
trickier because they don’t What’s the dose? Start with
have that same amount 1g a day; you can go up to 2g.
of backing. Yet there is Fish oil has two components:
evidence for some of them. EPA and DHA (both omega-3
Here are my favourites –  fatty acids). Look for at least
with caveats, of course. 60% EPA. It may take six to
eight weeks to have an effect.
Ideally, talk to a doctor Take note: If your cholesterol
before taking them to be is high, watch your numbers;
sure they won’t interact with fish oil may increase low-
any other medication you density lipoprotein (LDL),
may be on. Always buy which isn’t ideal – although
from a trusted brand and it may lower triglycerides,
reputable vendor; you which is good. Talk to a doc
need to be sure that your before taking this if you’re
supplements contain the on blood thinners, though.
ingredients they say they
do. If your mood symptoms
are on the mild side, here’s
what we know about what
may help you feel better.

50 MEN’S HEALTH