Men's Health AU 02.2022

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Hit Your Macros &
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Strongman
Workout p120

HOW TO CHANGE A LIFE: OUR GUIDE TO DO-GOODERISM MASTER BODY CONFIDENCE

Future is an attitude

The future’s yours

The all-new Audi SQ5 Sportback

An SUV with performance in its DNA, matched with coupé-like styling,
the all-new SQ5 Sportback is as stunning as it is exceptional.



02 22 CONTENTS

16

ACTION
MAN

ALEX RUSSELL has
made the transition from
bullied kid to Hollywood star,
and along the way learned a
priceless lesson: it pays to give
yourself a break now and then.

4 MEN’S HEALTH

COVER GUY:

ALEX RUSSELL

PHOTOGRAPHED BY:

LESLIE ALEJANDRO

What Your Heart Is Doing For You Your New HIIT Parade INSIDE THIS ISSUE

Whether you’re finding that extra rep, dealing It’s no secret that workouts can be taken to a new TACTICS
with crushing work stress or arguing with your level of intensity when accompanied by the right
partner, your ticker is responding in ways that soundtrack. Crank the volume as we hit play on p96 How To Change A Life
could extend or shorten your life. the best earbuds for your sweat sessions.
p104 Jim Belushi, Naked

MIND

p32 Stop Coping And Live!

p37 Your Brain On Drums

NUTRITION

p14 Go Nuts For Vigour?

p126 Post-Workout Fuel

H E A LT H

p26 Liver Better Life

p44 A Rousing Debate

110 70 FITNESS

Sweet. Sour. Spicy. Hot. On The Brink p90 Still Got Game
p128 Wild Summer Workout
Before Thai restaurants started popping up Rising Aussie actor Jacob Elordi, star of
in every suburb in the country, Chinese food Euphoria, is the ripped leading man who wants FEBRUARY 2022 5
was the go-to. Join the resurgence of this to be more than that – who rejects the binary of
mouthwatering cuisine – with a healthy twist. seriously fit or seriously creative.

















































































ADVENTURES IN

COUPLING

...and throupling, quading and even some old-
fashioned swinging. Are any of them right for you?

BY SUZANNAH WEISS

MOST OF US grew up believing media representation than ever,” ENM relationships than it is for primary relationship; others are
that a monogamous marriage was says Zhana Vrangalova, who traditional ones, says Justin in throuples, quads or larger
#relationshipgoals. But with Will teaches human sexuality at New Lehmiller, a research fellow at relational units, which are
Smith owning his open relationship York University and runs a course the Kinsey Institute: “What the relationships involving three,
and a throuple showing up on and event series about open research shows is that people in four or more people.
House Hunters, a growing number relationships. Plus, ENM is getting monogamous and consensually
of people are wondering if strict simpler to pull off: “Dating apps nonmonogamous relationships Charles, a 56-year-old queer
exclusivity is human nature or make finding multiple partners have similar levels of relationship man who works as a chef, and his
just another myth that society easier than ever,” she adds. satisfaction and commitment”. wife, Brooke, a 35-year-old queer
sneakily sells us. “Honesty and consent have woman who makes a living as a
become more important to us Still, ENM requires self- bartender, have been polyamorous
Ethical nonmonogamy, or ENM post-#MeToo. And the pandemic reflection, communication, from the get-go. Most of their
– in which members of a couple forced so many of us into a period flexibility and compassion outside relationships involve more
consent to having additional sexual of extreme monotony, which – the same skills that go into any than just sex. They’ll each go on
and/or romantic partners – is exposed the limitations of successful relationship, dates, and even weekend trips, with
gaining popularity. More than a fifth monogamy to many couples.” monogamous or not. Here’s other people – sometimes all three
of single adults have engaged in how couples make ENM of them together. They hope to find
ENM, according to a recent study in There are tonnes of ways work – and how newbies can a permanent third partner to live
the Journal of Sex & Marital to practise nonmonogamy, from explore it, too. with them.
Therapy, and a 2016 study in The hitting up the occasional sex party
Journal of Sex Research found that to having 1/ (FYI for those seeking
Google searches for “polyamory” multiple P O LYA M O R Y three-person relationships:
and “open relationships” rose committed life (AND Lehmiller recommends
steadily from January 2006 to partners. Those THROUPLES) checking out the app Feeld,
December 2015. In a 2021 YouGov who’ve never which is geared towards
poll, about 25 per cent of more tried this stuff People who are unconventional
than 23,000 Americans said they’re sometimes polyamorous have arrangements like this.)
interested in an open relationship. assume these multiple loving,
arrangements intimate relationships While some nonmonogamous
“The social stigma around are doomed to at the same time. partners get permission from each
alternative sexualities has been fail, but that’s Some have additional other before engaging with others,
slowly but surely waning over the no truer for partners outside their Charles and Brooke let each other
last decade, with more positive explore new relationships as they
wish. “For us, the whole purpose of

46 MEN’S HE ALTH

SEX

nonmonogamy is individuality, so they looked at ENM as a understand what they’re getting everything to one person.”
autonomy [and] expressing, giving possible solution. Brian pursues into. Brian says, “The trust is built Maegan’s favourite part
and receiving our own love and romantic and sexual relationships on the fact that there’s nothing
affection in different ways and with with other people, and Nicole goes to hide.” of the swinger lifestyle “is seeing
different people,” Charles says. on dates with others as well, the look on my husband’s face
though she looks for 3/ S W I N G I N G when I am in the throes of ecstasy
Yes, sometimes they’ll get companionship. For the record, with another person,” she says.
jealous, particularly when one nonmonogamy is not the only Swingers are people in “And then coming together
of them spends a lot of time with solution for mismatched sex drives, relationships who have sex with afterwards and never feeling closer
another partner. Lehmiller says. There are other others, typically together with or more in love. It’s the best thing.
ways to boost your bedroom their partner. It’s the best thing ever.”
If jealousy comes up, satisfaction, like sex therapy.
Lehmiller suggests asking When Maegan, a 38-year-old Before you have a talk with your
yourself, “Why do you feel When friends, family and bisexual stay-at-home mum, and partner about ENM, it’s important to
jealous? Is there anything that coworkers heard about Brian and Jason, a straight 44-year-old have one with yourself, Lehmiller
could be done to resolve those Nicole spending time with other carpenter and designer, first says: Ask, “What is it that you want
feelings? What is it that you people, they initially suspected considered swinging, they and need, and what kinds of rules
need in order to feel safe infidelity. To avoid continually realised they each had a and boundaries are important to
and secure?” Then talk to having to explain themselves, Brian “desire to see the other lost you?” Once you know the answers,
your partner. wrote a blog post about their ENM in pleasure with another ask your partner the same
arrangement. “One of the first person,” Maegan recalls. questions – then listen.
There have been times when places I ever ‘came out’ with this They began exploring situations
Charles stopped seeing people was at work, so that I didn’t have such as having threesomes with If everyone’s on board, take
because they weren’t respectful to constantly be cautious of what other men, playing with another baby steps. Instead of jumping
towards Brooke – but generally, I said around others,” he says. couple, and letting Maegan play into an orgy, find a third person on
the two put aside their jealousy “If people think you’re a cheater, with women on her own. a dating app, take them to dinner
to prioritise each other’s happiness.  that can have a direct effect on and see how you get along. After
your career.” Soon after they started each experience, discuss what’s
“We love seeing each other exploring, Jason was badly injured working (and what isn’t). “Any form
loved,” Charles says. “She just told “Radically open in an accident, and ENM became a of [ENM] takes some practice to
me, ‘You deserve to have your dick communication,” as Brian puts way for Maegan to get her needs get it right,” Lehmiller says, “and a
sucked 24/7. If, for whatever it, is essential for an open met when he wasn’t up for sex. He heck of a lot of communication for
reason, I’m unavailable, there relationship to work. occasionally feels insecure about everyone involved.”
should be someone there to others giving her something he
handle that for you’. And we both In order to maintain trust, can’t, but he reminds himself how
feel that way.” Marriage is a team Lehmiller explains, “it’s important
sport, after all. to establish an agreement that er enjoy
specifies ground rules and hooking up with other
2/OPEN boundaries, and to recognise people – an
R E L AT IO N S HIP S that the rules may need to be experience known as
renegotiated over time. It can “compersion”.
‘Open relationship’ is a broad term
for couples who are down for be hard to “When your
seeing other determine all partner is happy with
people of the rules up someone else but still
separately on front if you’re keeps coming back to
the side but completely you, this can feel very
who tend to new to this.” validating,” Lehmiller
keep these says. “It can provide
relationships Brian and reassurance that you
mostly sexual. Nicole check provide something
in with each no one else does. At
On a road trip other and ask the same time, it can
in 2018, Nicole, how their also be a relief – it
a 39-year-old arrangement takes some of the
artist, told her is working out pressure off to be
husband, Brian, for them. anything and
a 44-year-old Whenever Brian becomes involved
pansexual man who works as head with someone new, he asks Nicole
of community for a tech company, how much she wants to know.
that she was asexual. (Asexual It’s also important to them that
people have little to no desire for all additional partners know about
sexual activity.) Differences in sex their marriage, so that they
drive had always been a struggle,

FEBRUARY 2022 47

HELP YOUR BODY

BUILD ITS BARRIER

Your immune system is astonishingly complicated.
Fortunately, keeping it in peak shape doesn’t have to be

BY ALLA KATSNELSON

“IMMUNE SUPPORT” supplements,
“immuni-teas”, cheese puffs that
“help strengthen the immune
system”: COVID has amped up all
kinds of weirdness in the wellness
market. None of this (surprise,
surprise) is stuff you actually need,
say immunity experts. Yes,
sometimes your immune system can
use some help, but science – not
marketing – has discovered realistic
ways to do it.

1/ L E AV E T HE
SUPPLEMENTS
ON THE SHELF

Vitamins and minerals, like
vitamin C, vitamin D, vitamin
B12 and zinc, help keep your
immune system in top shape.
Some of these even provide the
raw materials for your body to
make the immune cells it needs.
But here’s the thing: most people
get enough of these nutrients from
the food they eat.

Since the start of the pandemic,
vitamin D has received a lot of
attention because of research
suggesting that low levels may be
linked to inflammation and even
respiratory infections. However, there
is still insufficient evidence to say that
taking a vitamin D supplement
protects people from getting COVID.
Experts agree that if you’re vitamin D
deficient, you need to bring it up to a
healthy level. And getting more of it is
fine (unless you’re supplementing
with 100 times the recommended
daily allowance for months). It’s just
that a surplus of any vitamin,
including D, won’t help you, because
your immune system just can’t use it,

48 MEN’S HE ALTH

HEALTH

“PROBIOTIC SUPPORT IS STILL WHAT ABOUT
ONLY PROMISING IN THEORY” ANTIBODIES?

says infectious-diseases expert neutralising invaders that infiltrate the AND WHAT THAT COVID ANTIBODY
Dr Peter Chin-Hong, at the University body’s defences. Boring, predictable TEST CAN – AND CAN’T – TELL YOU
of California San Francisco School of health moves – get enough sleep,
Medicine. You can shore up weak be active – can have some real value ABOUT YOUR IMMUNITY
points in your immune system’s in keeping both parts of the system
functioning optimally. Q Can frequent antibody tests tell
performance, but you can’t make me whether it’s okay to hang out
it stronger than it is, he says. Take sleep: too little can make unmasked at a crowded bar on a
“Adding extra won’t give people more susceptible to illness, Saturday night?
you superpowers.” says immunity expert Dr Jim
Beyond vitamins and Boonyaratanakornkit, at the Fred AIf only it were that easy! If you’ve had a
minerals, some immunity Hutchinson Cancer Research Center COVID vaccination or the illness itself
supplements contain in Seattle. There’s something about (and you’re not immunocompromised), it’s
probiotics. A healthy gut consistently not sleeping enough that safe to assume you have antibodies to
microbiome is crucial for decreases the production of proteins SARS-CoV-2. True, over time, the number
a well-functioning immune that help the innate immune system of antibodies you have declines, but that
system, but probiotic do its job. Research has shown that doesn’t mean you’re unprotected. Immune
support is still only sleep also bolsters T-cell activity, part cells that fight SARS-CoV-2 get archived for
promising in theory. of the adaptive system. later use. What you have now is immune
The bottom line: save memory, and an antibody test isn’t going to
the time and money Exercise, another immune-function measure that. Nor can it measure other cells
you’d spend on biggie, produces key immune proteins important in immunity. “Antibodies are just
supplements that called cytokines and helps white one small part of our immune response,”
promote easy fixes blood cells circulate through your says Sarah Wheeler, the associate medical
and instead focus body. Regular workouts also help director of clinical immunopathology at the
on doing things that reduce stress, which has a complex University of Pittsburgh Medical Center. So
actually can keep your way of wearing down parts of your you can’t base a decision to do potentially
immune system running immune system. risky things on antibody-test results. (Home
smoothly. Like . . . tests, by the way, are far more likely to
produce an inaccurate result.)
2/ PLUG 3/ BRING IN
IMMUNITY LEAKS PROFESSIONAL HELP Q Does a low antibody-test result
mean I should rush out for
Your immune system has a million The proven and effective way to a booster?
moving parts, but if you look at boost your immune system is a
the big picture, there are two key vaccine. That’s because a vaccine A Unfortunately, antibody tests can’t tell
components, and both need to be in works by presenting the adaptive whether your immune system’s
good condition to fend off disease. immune system with specific memory of SARS-CoV-2 has faded enough to
Think of the first one, the innate pathogens (or, in the case of COVID, require a reminder. Most antibody tests are
immune system, as a defensive line parts of those pathogens). These act not entirely quantitative. They are either
protecting you from foreign viruses, as training material (like introducing qualitative (do you have antibodies or not?)
bacteria and other pathogens, a scent to a bomb-sniffing dog), or they’re “semi-quantitative”. What the
blocking them from infecting your spurring the production of antibodies heck that means is complicated, but
body. While it’s doing its job, your and teaching the adaptive immune basically, according to the WHO, the results
adaptive immune system, an elite system to fight the pathogen if it are only an estimation of antibodies. All this
strike team – T cells and antibody- shows up for real. You want that. Your said, if you qualify for a COVID booster shot,
producing B cells – is identifying and immune system, when you treat it get one.
right, can be a powerful thing. But it
appreciates the help. Q But my second test came back far
higher than my first. Doesn’t that
mean I’m better protected?

A Unless you’ve been re-exposed to the
virus, there’s no biological reason for
antibody levels to rise in people who are
basically healthy and not taking immunity-
modulating medicines. So if your levels
oscillate strongly, it may be a testing fluke.
And if you think you’ve been re-exposed and
wonder if you should quarantine, you need a
COVID test, not an antibody test. — A.K.

FEBRUARY 2022 49

ONE IMPOSSIBLE CHALLENGE. SIX WEEKS TO TRAIN. GO BY MIKE CHRISTENSEN

BURNING
BRIDGES

ROPEFREE CLIMBING IS A TEST OF GRIT, AS WELL
AS DELIVERING A SERIOUS HIT ON YOUR FOREARMS,
FINGERS AND SHOULDERS AND, WELL, EVERYTHING
ELSE. AS A NOVICE, HOW WOULD YOU FARE AT THE
ELITE RED BULL CREEPERS COMPETITION?

Step up to the challenge
of climbing Salamanca
Bridge in Ávila, Spain.

50 MEN’S HE ALTH