Men's Health UK

25 26 A

MINDFUL HEAD
MEDS STARTS

MIND

STAY CALM AND NEWSFEED
04/21

YOU’LL CARRY ON BRAIN
CHANGERS
Find a moment of stillness and enlighten
yourself with the latest research: science Make meditation
shows that meditation can help you a long-term habit
transcend the risk of viruses and you’ll reap these
benefits confirmed
WORDS: LOUEE DESSENT-JACKSON I PHOTOGRAPHY: JOBE LAWRENSON I DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK You’re right to number of viruses were FIND INNER PEACE TO by science
be mindful of discovered lurking in the nasal WAGE WAR ON BUGS
viruses. They’re cavities of all of the participants, 1 DAY
everywhere: suggesting that they’d had Increases your
colds, flus, COVID-19. similar levels of exposure.  concentration by 22%.
If the very thought Headspace
of them is giving you Though the scientists have yet
palpitations, take to identify the precise mechanism 2 WEEKS
a deep breath, exhale by which meditation provides Improves verbal
slowly and take protection, a separate study in reasoning by 16%.
another – because Translational Psychiatry notes Psychological Science
research has found that meditators exhibit shifts
that practising in gene expression related to 1 MONTH
meditation a couple of fighting off viral infections. Focus on hard tasks
times a week can give It seems that bolstering your increases by 14%.
your immune system immune defences really is a case Headspace
a boost and reduces your of mind over matter. 
chances of succumbing 2 MONTHS
to a cold or flu.  Boosts learning
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This advice is not to be Harvard University
sniffed at. Scientists based at
the University of Wisconsin 4 MONTHS
followed a group of healthy adults Reduces perceived
for eight weeks, tracking how work stress by 19%.
many of them caught a respiratory Permanente Journal
infection in that time. They
divided the participants into MEN’S HEALTH 49
three groups: the first was enrolled
on a mindfulness meditation
course; the second followed
a moderate exercise programme;
those in the third made no
changes to their usual behaviour.

During the trial, the number
of people who became ill was
around 30% lower in both the
meditation and exercise groups,
but meditation proved more
effective at reducing the duration
and severity of symptoms. This
was despite the fact that a similar

THE HARD WORK PAID GUTTER CREDIT
OFF. IS FRASER GOING TO

REST ON HIS LAURELS?

50 MEN’S HEALTH



A
t the end of October 2020, Mat Fraser
won his fifth consecutive CrossFit LEFT: THE FITTEST MAN
Games title. With the pandemic raging, IN HISTORY HAS NO NEED
the Games had been delayed multiple FOR YET MORE MEDALS
times, changing venues from the BELOW: AT THE FINISH
Alliant Energy Center in Madison, LINE WITH FEMALE
Wisconsin, to a family ranch in Aromas, CHAMPION TIA
California. The competitive field of CLAIR-TOOMEY
40 men, 40 women and 40 teams that RIGHT: GETTING HIS
had been the norm for the past decade CAFFEINE HIT BEFORE
was reduced to just five men and five HIS NEXT STEPS
women – and there were no spectators.
It was different in almost every way. MH: For obvious reasons, 2020 was

Yet, for Fraser, it was business as not a typical year for competitive
usual. He won a record 10 events and
finished second in the other two by the CrossFit athletes, and the season
smallest of margins. His points total
of 1,150 was almost double that of the underwent a raft of changes and
second-place athlete. He also set records
in career event wins and consecutive delays as the pandemic developed.
event wins and was the first person to
lead the CrossFit Games from start to How hard was it to stay the course?
finish. His fifth title passed Rich Froning
Jr’s tally of four, previously considered MF: Oh, my God. It was brutal. Usually,
unassailable. The mantle of “the Fittest
Man in History” had a new pair of we’ll have a 12- to 16-week build-up and
rippling shoulders upon which to rest.
taper for the Games. We start building
Then, at the beginning of February
2021, Fraser announced his immediate and you’re just staring at a screen, our base, then scale things up. Four
retirement. After the most dominant
performance in the most dominant talking to yourself in a room. How do weeks out from the Games, we were told
run in the sport of fitness, the high
king of CrossFit vacated the throne. people do this for a living all the time? that it was delayed for three more weeks,
Men’s Health called him at his current
home in Cookeville, Tennessee, to find MH: Your announcement that you so we had no other option than to jump
out why he has hung up his training
shoes, how you can apply his fitness were retiring came as a surprise to back a step in our training and begin
principles to your own lifestyle – and
who he is backing to be the next the CrossFit community and wider peaking and tapering again… Only for
CrossFit Games champion.
public. When did you decide? the Games to get pushed back another
Men’s Health: What have you been
doing today? Have you swapped your MF: I actually decided I was going to three weeks! Then, we got told that the
Metcons for a pair of slippers yet?
Mat Fraser: Ha! No. We’re only back retire after the 2019 CrossFit Games. Games were going to be between this
at home for 32 hours before taking off
again. So, from 6am to 8pm today, it’s A few people around me were, like, date and this date – and then we didn’t
been a phone call organising something,
every hour, on the hour. Your eyes feel “Hey, Mat, when does training start have a date. Not only was training
like they’re bleeding from video calls,
“My sole purposeagain?” I told them, “Oh, no, I’m tough, but in the back
of my mind was the
done!’’ Some good friends spoke to fact that this was my
last year. “What if
me, and they all said I would regret was to train, eat, it doesn’t happen?
What if this whole
doing it. They basically coerced me

sleep, compete.into the idea that doing one more
Now I just want ayear would be the right decision.
change of pace”So, I knew the whole of the 2020
year of training was for

season that it was my last. I was just nothing? Will I have

trying to get some ducks in a row before to do my last year another year?”

announcing it. I wanted to take the time MH: When you crossed the finishing

to step away. I never want to make a line in the final event to win your

decision when I’m in the middle of it, so fifth consecutive title, you did so

I know that it’s not just because I’m sore hand in hand with your training

and tired of all the training. Once it was partner and female champion

a sure thing, it was a case of making the Tia-Clair Toomey. Did that make up

calls to the people who I didn’t want to for the slog of such a long season?

find out on Instagram.

52 MEN’S HEALTH

CLOTHING: NIKE I ADDITIONAL PHOTOGRAPHY: CROSSFIT INC Cover Model Muscle

Mat Fraser

MF: Yeah, I knew that was my last
moment being on the competition
floor. So, crossing the finishing line
with Tia was special. Immediately
seeing O’Keefe [Matt O’Keefe, Fraser’s
agent] and giving him a hug, you know?
My whole career, before and after every
single event, I got a hug from O’Keefe.
He’s the one in the warm-up area with
me. He’s the one in the coaches’ area
with me. At the Games this year, there
were no spectators allowed, and that
included [Fraser’s fiancée] Sammy. But
for the final event, I think every athlete
had someone else there who wasn’t
nominated as their coach. They set up
a tent on the other side of the field, so
we didn’t have any contact with them,
and I didn’t know she was there.
After we were done, O’Keefe told me,
“Sammy’s over there!” I turned to one of
the officials and asked if I could go over.
They were, like, “Be quick, though.
Don’t make a big scene out of it.” It was
really special being able to share that
moment with the people who have been
through all the shitty times with me.

For me, not having a crowd there is
in my wheelhouse. Whether it’s Tia and
I training together, or if I’m working out
on my own, there’s not much company
around; no music. When you’re in the
gym for six to eight hours a day and you
have music blaring, it gets old quickly.
I want quiet while I train. I want to
listen to my breathing. I like to listen
to the suffering. Not having a crowd,
not having music – it didn’t change
much for me. I was right at home.
MH: “Hard work pays off” (HWPO)
has become more than your
trademark slogan – it’s become your
ethos. It has paid off for you, but is
the “hard work” bit over now?
MF: Nah, it’s just a case of moving
the focus onto something else. I can
talk about this now, because we’ve just
released my training programme. Once
I sat down to write and I got into my
flow state, I figured out what would
work best in terms of fitting all of this
stuff into the week for other people.
I’m assuming that they have a job, or
they’re in school, or they have other
priorities. I’m in a very unique position
where I can just train. I have a 16-hour
window to get my stuff done, whereas
most people really don’t.

MEN’S HEALTH 53

Cover Model Muscle

Mat Fraser

It was a big task. But I never want to

compromise on anything. I’m able to

apply that hard work, just in a different

way. I was joking with [CrossFit media

analyst] Pat Sherwood on a call with

him earlier today, and I was saying

how nice it is to get to work hard and

dedicate myself to something without

gasping for air the entire time. I’m not

under incredible physical strain, but

I’m still getting to put that work in. And

I hope that never goes away. I hope the

fear of failure never leaves me. I hope

the criticisms never stop.

I got my first dose of criticism today

about my programming, actually. My

first instinct was to be upset. But then I with a fine-tooth comb, and I’m EVEN WHEN PHYSICALLY AT
REST, FRASER’S MIND IS
thought: “Good!” I don’t perform well sending it to friends or other athletes STILL IN OVERDRIVE

when people aren’t criticising me. I’ve who I know aren’t following a specific

had people criticising me my whole routine right now. I’m doing all the

career, and I use it to my advantage. programming to test it, but I want to

MH: What sort of athlete is your know how long it takes other people.

programming aimed at? What may take me an hour may take

MF: I’ve set it up to be scalable, and someone else two hours, so I’m really

I’m not trying to cater to the top 1%, or trying to find that balance in everything.

the Games athletes, or anything like I still have the same problem I’ve

that. I’d say it’s for people who are always had: when I close my eyes in bed

just trying to be better and build at night, my mind goes, “Alright! This

a good foundation. “It’s nice to is when we’re going to
Subscribers will be get to work figure out all of your
implementing tools hard without problems!” The wheels
and progressions that gasping for air are always turning. But
I’ve used consistently this morning, I woke up
for the past five years, at 6am, hopped out of

the entire time”and it’s stuff that I’ve bed and felt great.

never shared, because MH: In your photo

I didn’t want my competitors seeing shoot for us, you look truly relaxed.

it and applying it to themselves. Is that because you knew that

It’s shocking how many Games you were about to retire, or is

athletes or top-level people post their that your normal way of unwinding

training on their Instagram. I’ve always before a new season starts?

played my cards very close to my chest, MF: Yeah, my off-season is a true

because I talk to people outside of the off-season. I find it comical when

CrossFit space to get advice on specific people take a rest day and call it “active

things, and I have a couple of tools in recovery”, then run a 5K, or row a 10K.

my gym that I’ve never allowed to be I’m thinking, “Dude, your body needs

on camera. I’ve worked with certain rest. What are you doing?” For my

coaches who I’ve never publicised, off-season, maybe the first week is for

because I didn’t want my competitors my body. You know the Games are

also reaching out to them, asking for brutal – they just kick your ass, chew

the same advice. you up and spit you out. But six days

MH: Do you feel that you can switch after the Games, your body has pretty

off after your day in a way that you much recovered. All the time after that

couldn’t when you were competing? is a mental break. For me, it was

MF: Not really, to be honest. When because I knew what I was about to put

I close the laptop at 7pm and go down my body through for the next nine

to eat, I’m straight back up in my office, months. It was daunting: when I started

printing things out, going through it a workout, I was scared because I knew

how much it was going to hurt. I knew

54 MEN’S HEALTH

how far I would try to push my body LIBERATED FROM HIS into the Games last year, my body felt pick the people you work with. Over the
physically. So, I would intentionally INTENSE TRAINING way better than it did in 2015. I used to past couple of years, there were a lot of
stay up late; intentionally indulge in SCHEDULE, FRASER FINALLY trash myself and demanded everything people who had ill intent, and there’s
foods I wouldn’t usually eat. I’d allow HAS TIME FOR HIS TOYS out of myself without giving anything nothing you could do about it. You just
myself to relax to the point where back. I’ve been working with TB12 – had to shrug your shoulders and think
I craved that structure again. I would Tom fucking Brady, baby! – and we’d fly that the pros outweighed the cons and I
deliberately get a little bit chubby, so one of his original body work people to was going to go with it. Especially in the
that I wasn’t happy with who I saw in Tennessee. Every other week, he’d stay past three years or so. They’ve changed
the mirror and was excited to get back with us for three nights and, between the structure every time: how you
in the gym. You’d get to see the progress every training session, I’d get a full qualify, where you qualify, how many
and taste that gratification of being able session of physical therapy. people make it to the Games, cuts to the
to pull on the rower a bit faster each MH: Sounds nice. Is there anything field, changes to the scoring system.
time. For the life of me, I don’t know that you are going to be pleased to
why other athletes don’t do that. see the back of? I also won’t miss the fact that if
MH: Is there anything else that you MF: Are there things that I’m not going I didn’t get a full 10 hours of sleep,
think you did differently to your to miss? I mean, hell – there’s a laundry my day would be pooched. Last night,
competitors that set you apart? list. I had an amazing career, but you’ve I had six hours, then I woke up and
MF: Over the past few years, I’ve put got to take the good with the bad. I was ready to go. Whereas if I was in
time and effort into giving back to my There’s a lot of things that you’re almost training and woke up an hour early, or
body what I’m taking out of it. Going forced to do. You don’t get to pick your stayed up an hour late, it would just
boss, really, and you often don’t get to

MEN’S HEALTH 55

Cover Model Muscle

Mat Fraser

snowball into the next day, and the the time in programming or in gyms, MH: It’s rare in sport for an athlete to
day after that. where you’re asked to work up to a retire when they’re still so dominant.
MH: Will you miss competing? heavy single for the day and it’s your Was the plan always to go out on top?
MF: I will miss it so much. I was about third time maxing out in a week. That’s MF: I was lucky to have had that as an
to say that I will miss the relationships, a terrible idea! I would show myself option. It would be different if we were
but those aren’t going anywhere. If how to take care of my body. I was very all on NBA- or NFL-type money. That
anything, they’re going to become late in life before I learned the value of can persuade someone to stay on the
stronger. There’s a bunch of competitors a good night’s sleep and a cup of water. field or court longer than they should.
who I consider good friends but I’ve not I did it with my weightlifting career
felt like I can fully talk about my day and didn’t go out the way I wanted
with them. I didn’t want to tell them to. I accomplished what I wanted in
my mental state, my training tools, my CrossFit. I’ll still be involved as much as
training tactics; all that stuff. But now, the community wants me to be. It was
I want to help them. If I have a tip, or just time to stop being selfish when it
something cool that I’ve done in my comes to my training, my travelling,
training, I want to share that with them. my nutrition, my recovery… everything.
MH: After eight years, seven MH: What is your next venture now
podiums and five titles, what would that your programming is out there?
you tell the Mat Fraser walking into Your new YouTube channel, Fra5er,
his first CrossFit session? clocked up 115,000 subscribers after
MF: How to coordinate your training only two videos. Is that your focus?
so that you’re not hitting the same MF: The YouTube channel was the first
muscle groups day after day. That it’s project that we took on and we still have
not about bouncing your body off the four or five projects on the go. I hope
rev limiter. You should not be a puddle people see the other side of me. We
of yourself every single day. I see it all stayed with some friends in December,

TheFittest Test onEarth

Fraser has laid down the metabolic gauntlet. “Just Hang On” is an interval workout taken from
his HWPO training programme (hybridperformancemethod.com/hwpo). Good luck

There are two options: RX (as Fraser would do it) and scaled rounds in total. Your score is your total dumbbell snatches across all
(slightly easier). For each, you have two and a half minutes to get four rounds. “I would pace the first round to get a gauge for it,” says
through a number of calories on the rower, then reps of an abs Fraser. “In the last round, you should aim to have your best score.”
move on a pull-up bar, then as many dumbbell snatches as you can If you don’t have access to a pull-up bar, modify the toes-to-bar or
before that round is over. Rest for a minute, then go again. Do four knees-to-elbows to lying V-ups or knee tucks.

01/ ROW X 30KCAL 02/ TOES-TO-BAR X 20 03/ MAX SINGLE-ARM
SCALED: ROW X 22KCAL SCALED: KNEES-TO-ELBOW X 15 DUMBBELL SNATCH 22.5KG
SCALED: 15KG
Always row with intent. Make sure that you Hang with an overhand grip and squeeze
drive all the power through your legs, with your core to raise your legs. Flick your Start with a dumbbell between your legs.
only a final pull with the arms. Think of it as feet to touch the bar with your toes. Push
70% legs and 30% arms. Control your down with your shoulders to move your Squat and grab it, then drive through your
breathing and keep your stroke rate torso behind the bar. Scale by touching
consistent. Make each pull count. knees to elbows with the same technique. hips, generating momentum to pull the

bell up, finishing overhead. Swap hands

on the way down and alternate each rep.

56 MEN’S HEALTH

NOW OUT OF COMPETITION,
FRASER FEELS FREE TO SHARE HIS
KNOWLEDGE WITH HIS PEERS

and one pulled Sammy aside and said,
“Wow! Mat’s a lot more cheerful than
I thought. He’s cracking jokes all the
time. I didn’t think that side existed!”
I hope the YouTube channel shows that,
and the camera is going to be there with
us in the gym when I have nothing on
the line, so I’m not going to be stressed
out if something doesn’t go perfectly.
I can just have fun with it again.

I’ve said no to a tonne of opportunities
for years because my sole purpose was
to train, eat, sleep and compete. I just
want a change of pace. There’s a lot of
opportunities knocking on the door. I’m
sure there will be high points and low
points, like when I’m watching all of my
friends compete and when someone else
gets crowned the new champion. I’d be
naive to think that’s not going to be hard.
I’m using that as motivation to build
something that I’m excited about away
from the competition floor, so that when
somebody else is dubbed “the fittest on
Earth”, I’m not just sobbing in the corner.
MH: Who would you like to see do
well and take your vacated title?
MF: One of the first people I talked to
after I put up my retirement post was
Pat Vellner. If he can pull it together, he
is one of the best competitors out there.
His last two years haven’t lined up the
way he or other people expected it to.
But he’s one of the very best.

I’d also take a lot of pleasure seeing
[2020 CrossFit Games rookie of the year
and third-place finisher] Justin
Medeiros do well. After the podium
ceremony, I gave him my phone
number and told him to call me with
any questions. He has a lot of potential.
I’ve always been a fan of Björgvin Karl
Guðmundsson, too. He’s the full
package. I’m excited to watch the
athletes compete, take notes and see
how they progress. It’ll be fun to be
a fan and to make it to some events.
MH: What are you doing next?
MF: We need to pack up this house,
because we’re moving back to Vermont.
It’s going to be one epic garage sale, then
a lot of moving weights and dumbbells.
MH: I imagine your neighbours will
be interested in buying some of your
home gym kit…
MF: No way are they getting any of it.
It’s our other stuff that’ll get sold off!

MEN’S HEALTH 57

WORDS BY Despite what your iCal might suggest, time is not your enemy.
JAMIE MILLAR goal, you can make quick progress without depleting your

PHOTOGRAPHY BY minds to compile these ultra-efficient, 20-minute plans, fit for
PHILIP HAYNES

58 MEN’S HEALTH

The real problem is a lack of strategy. Whatever your fitness
downtime. We’ve assembled a squad of leading fitness
any target. Make every second count

MEN’S HEALTH 59

THE GOAL: STRENGTH ENDURANCE

Hang Tight
for Longer

Want a scientific YOUR STRATEGY
explanation?
“Strength Bodybuilding falls under
endurance is strength endurance: the
an effort of clue is the pump. So does
sub-maximal contraction, strongman, where the reps
limited to a muscle’s ability don’t push you to your max
to continue contracting but nobody’s exactly doing
over time,” says Michael cardio, either. Grip in climbing,
Blevins of fitness think posture in cycling: all strength
tank NonProphet. In other endurance. When Blevins
words, it’s “the ability to trains clients, he chooses
hold”. It explains why the a muscle group to “exploit”.
muscles that fail first tend Reps should be around 25-50
to be those involved in but can be much higher. For
gripping, or the lower back. an example of how it’s done,
try Blevins’s workout below.

A1/ RING PRESS-UP A
30-27-24-21-18-15-
12-9-6-3 REPS B
B
This takes Blevins 20 minutes;
scale it down if you need to, B
but not too much or you’ll lose
the strength endurance effect.
Rest as required. Sets must be
unbroken. Grab the rings and
assume a press-up position
(A). Lower and push up (B).

A2/ RING ROW (PREVIOUS PAGE) SHORTS NIKE AT MRPORTER.COM, TIGHTS KARRIMOR AT
20-18-16-14-12-10- SPORTSDIRECT.COM, TRAINERS VEJA-STORE.COM
8-6-4-2 REPS

Adjust the rings and assume
the reverse position (A).
Keep your abs and glutes
tensed and your shoulder
blades retracted throughout. A
Think about pulling the rings
to the sides of your chest
and row yourself up (B).

A3/ KB CLEAN AND PRESS
10-9-8-7-6-5-4-3-2-1 REPS

Hinge at your hips and grab
a pair of kettlebells from
the ground. Drive your hips
forward and hike up the bells, A
tucking in your elbows, until
the weights are resting at
shoulder height (A). Squeeze
your glutes and press the bells
overhead (B). Drop and hike.

60 MEN’S HEALTH

Fast Work, Lasting Results

IF YOU HAVE THE GOAL: MAX STRENGTH

20 Stronger, Faster,
Harder, Better
MINUTES
Strength is “the master quality”, says strength coach Dan John,
BAG BIG who broke the US record for the throws pentathlon. Put another
GAINS FROM way, if other qualities are liquids, strength is the cup: whatever
GRAINS your goal, a shot glass can only handle so much.

Here’s a quick YOUR STRATEGY B
muscle hack that
will deliver gains John focuses on the five foundational A
in the long-term. movements – push, pull, hinge (the
Making your own deadlift or swing, for example), squat and A/ MILITARY PRESS
sandbag will more loaded carries – with tension, so they’re 2 SETS OF 5 REPS
than repay your effectively “moving planks”. Then it’s
small investment about progressing onto more advanced Hold a pair of dumbbells above your
of time and money, variations – say, from a goblet to shoulders (A), then press them above
says Men’s Health overhead squat – and increasing your you (B). Ensure that you don’t flare
fitness editor load. He favours sets of five. “It works, your ribcage or arch your back. Lower.
Andrew Tracey and I’m not going to mess with it.” Take
(who demonstrates on this sample workout, resting as
how on his IGTV). needed. With only 20 minutes’ effort,
you’ll be “hauling balls”. So to speak.
Get hold of
a 20kg builder’s B B
bag, or buy a couple A
of 10kg kid’s bags
to load into any A
sturdy backpack.
If the straps are B/ PULL-UP C/ TRAP BAR DEADLIFT
strong enough, 2 SETS OF 5 REPS 2 SETS OF 5 REPS
you can clean
and press or swing Hang from a bar with an overhand grip Your shins in line with the weights,
it, while a tough (A). Pull your shoulder blades down hinge at your hips and grab the
tote – a “sand and drive your elbows behind your handles (A). Lift with your legs and
manbag” – will  back until your chin clears the bar (B). squeeze your glutes at the top (B).
allow you to work
(LEFT PAGE) SHORTS NIKE AT MRPORTER.COM, TRAINERS VEJA-STORE.COM; GET A FIRMER unilaterally But
(RIGHT PAGE) TRACKPANTS WWW2.HM.COM, TRAINERS NEWBALANCE.CO.UK GRIP ON YOUR masking-taped bin
ABILITY TO HOLD liners (doubled up,
if necessary),
gardening rubble
sacks and actual
non-workout
sandbags will deliver
the goods, too.

A B
A

B

D/ GOBLET SQUAT E/ SUITCASE CARRY
2 SETS OF 5 REPS
Loaded carries have been the biggest
Hold a dumbbell to your chest with game changer in John’s 40 years of
both hands (A). Squat until your coaching. Hold the heaviest bell you
elbows brush your knees (B). Keep can manage (A) and walk for as long
your upper body upright throughout. as your grip lasts. Switch sides (B).

MEN’S HEALTH 61

THE GOAL: TRUE MOBILITY IF YOU HAVE

Bends with 10
Benefits
MINUTES
Ryan Hurst, gymnast turned founder of GMB
Fitness, advocates longer mobility sessions: BRIEFLY REST
“But even 15 minutes is fine.” This will train YOUR EYELIDS
your spine and trunk to handle dynamic forces.
There are sound reasons
A why elite athletes nap. “They
do it to catch up on lost
B sleep from early starts, to
A prepare for an upcoming
late night, or because they
B enjoy it,” says Luke Gupta,
lead sleep scientist at the
A1/ KNEELING LUNGE A2/ QUADRUPED SIDE BEND English Institute of Sport.
3 X 10 PULSES FOLLOWED 3 X 10 PULSES FOLLOWED
BY 30-60SEC HOLD BY 30-60SEC HOLD Studies show that napping
enhances sprinting, jumping
Stride into a lunge (A). Push Kneel with your arms out and the learning of motor
skills, and can temporarily
your hips and bend into (A). Bend to one side; feel lower stress hormones such
as cortisol. The effects of
your front knee (B). Move in a stretch (B). Move in and napping for 30-60 minutes
last longer, but 10 minutes
and out 10 times; hold. Do out 10 times, hold. Do three, can boost cognitive function.
You’ll feel the benefits of
three, then switch sides. then switch sides. a short nap faster than a
long one, which can leave
B1/ THE BEAR A you groggy. So, your ideal
1-5 X 1MIN nap duration depends
on whether you want to
This stretches your replace lost sleep or ready
yourself to perform.
hamstrings while building
Napping later in the day
your shoulder and arm is usually easier. But do it
too close to bedtime and
strength. On your hands you might struggle to nod (LEFT PAGE) SHORTS REIGNING CHAMP AT MATCHESFASHION.COM, TRAINERS NEWBALANCE.CO.UK | (RIGHT
off later on. You’re more PAGE) TRACKPANTS MASON KITSUNE AT MATCHESFASHION.COM, TRAINERS VEJA-STORE.COM
and knees, push your likely to snooze during the
afternoon lull: your body
glutes into the air (A). temperature dips between
1-4pm, and some cite this
Walk your right hand and B as proof that humans
evolved to take siestas. But
left foot forward (B), then not everyone is a natural
napper, says Gupta – it’s
the opposite side. individual preference. Just
remember to set an alarm.
Keep your glutes high.

A
A

B
B

B2/ THE MONKEY  B3/ THE FROGGER
1-5 X 1MIN 1-5 X 1MIN

Squat with hands down on Squat. Place your hands
one side (A). Lean on your on the floor (A). Lean onto
arms. Pull your legs to the your arms and push down
side; squat. Every two reps, as you pull forward. Finish
change direction (B). in a squat (B).

62 MEN’S HEALTH

Fast Work, Lasting Results

THE GOAL: MUSCLE GROWTH

Put the “Hyper”
into Hypertrophy

“Hypertrophy” is a fancy word for “building muscle”. It involves
“effectively damaging the muscle in order for it to grow back
bigger”, says Shaun Stafford, director of London’s City Athletic
and former beanpole-turned-WBFF World Fitness Champion.

A WEIGHTED DIP SHIFTS YOUR STRATEGY B
THE FOCUS FROM YOUR
TRICEPS TO YOUR CHEST Stafford’s formula for growth is to lift A
at 80% or more of your max for 45-70
seconds for each of your three or four A/ BENCH PRESS
sets per exercise. That works out at 8-12 4 SETS OF 8 REPS, 90SEC REST
reps, each lasting five seconds – likely
slower than you’re used to. If you want With a dumbbell in each hand, retract
to cram enough metabolic stress to and depress your shoulder blades and
trigger growth into 20 minutes, Stafford squeeze your glutes. Lower to your
recommends targeting a single muscle chest (A), then press up (B).
group. A weekly split might be: chest,
back, rest; legs, arms and abs, rest;
active recovery. (Leave 48-72 hours
before hitting the same group again.)

B
A

B

A C/ WEIGHTED DIP
3 SETS OF 10 REPS, 60SEC REST
B/ INCLINE DB PRESS
3 SETS OF 10 REPS, 60SEC REST Wear a dip belt, or hold a bell between
your feet (A). Leaning forward, flare
Set up with the bench at an incline (A). your elbows and lower yourself (B).
Driving your glutes and shoulders into Pause at the bottom, then drive up.
the bench, press the weights above
you (B). Lower as far as is comfortable. 

B
B

A

D1/ CHEST FLY A
3 SETS OF 12 REPS
D2/ PRESS-UP
Lie on a bench with a pair of dumbbells 3 SETS OF AMRAP, 60SEC REST
held high above your chest. Lower
until you feel a stretch (A), then return Drop and give us AMRAP. Get into
(B). Don’t let the weights touch. a high plank, with your shoulder
blades retracted. Lower your chest to
the ground (A), then press up (B).

MEN’S HEALTH 63

UNLOCK NEW STAMINA
BY MASTERING
YOUR BREATHING

THE GOAL: CARDIO YOUR STRATEGY CATCHING AIR IF YOU HAVE (LEFT PAGE) SHORTS MRMARVIS.COM, TRAINERS NEWBALANCE.CO.UK | (RIGHT PAGE) SHORTS MRMARVIS.COM, TRAINERS VEJA-STORE.COM

Running You need cardiovascular On an AirBike or stationary 20
(Further) endurance for stamina bike, ride as far as you can in
on Fumes because you need oxygen for 20 minutes. Breathe once MINUTES
energy. So, you have to take in through your nose every five
Cardio endurance is your sufficient air, use the oxygen seconds; this will ensure you ADD WEIGHT
ability to gather and in it and deal with the carbon remain aerobic. Get into the TO YOUR PLATE
dioxide build-up – “a missing rhythm – in for two, out for
deliver oxygen; stamina is link” of even elite athletes, three – by watching the Meal prep doesn’t have to
your ability to utilise says Donaldson. For this, your clock at first, then check be time consuming to be
training should be aerobic, periodically. Stop and breathe effective. Dishing up 35g
energy. They’re linked but, rather than anaerobic. Your normally if necessary: Shift’s of protein, 8g of fibre and
says Jason Donaldson, director at breathing rate is the most CrossFit Games athletes say anti-inflammatory spices,
Shift, they’re not the same. This reliable gauge: if you can this is one of the hardest this post-workout meal ticks
workout will zero in on the former. breathe through your nose workouts they’ve ever done. every box with 20 minutes’
every five seconds, you’re work. Deliver-who?
aerobic training. “When you
head into anaerobic threshold CHICKEN KEBABS
territory, your breath rate
increases,” he says. MAKES 5 PORTIONS

• CANNED CHICKPEAS, 250G
• CUMIN, A PINCH
• HARISSA PASTE, 1TSP
• TAHINI, 1TSP
• LEMON, ½, JUICED
• GARLIC CLOVES, 2
• CHICKEN BREASTS, 4, IN CHUNKS
• CHERRY TOMATOES, 200G
• PAPRIKA, A PINCH
• WHOLEMEAL PITTA BREAD, 5
• PINE NUTS, A HANDFUL
• FETA, A BLOCK, CRUMBLED

METHOD
0-5min: Purée the
chickpeas, a teaspoon of
olive oil, cumin, harissa,
tahini, lemon juice and garlic.
(Buy pre-made and you’re
down to 15 minutes.)
5-10min: Mix the chicken
with the tomatoes and
paprika, adding a dash of oil.
Alternate chunks of chicken
with tomatoes on skewers.
10-15min: Grill your skewers
for four to five minutes each
side, until cooked through.
15-20min: Ready to eat?
Spread houmous in a pitta.
Assemble along with pine
nuts and feta.

64 MEN’S HEALTH

Fast Work, Lasting Results

IF YOU HAVE THE GOAL: PEAK POWER HOWEVER
LONG
05 Warning: YOU HAVE
Explosive Material
MINUTES RECORD,
In physics, power is work YOUR STRATEGY REPEAT,
SUFFER done divided by time taken. BEAT
THE “But in non-geek speak, Power requires strength and speed.
HUMANE power can be defined as Most people find it easiest to get If you’re not
WAY ‘lifting things quickly’,” stronger, says Gentilcore. Another tracking your
says strength and conditioning component of developing power is progress, you’re
A go-to for coach Tony Gentilcore, who trains plyometric training, which employs not really training
John when he’s baseball players and others to  the “stretch-shortening cycle”: think – and you’re
short on time, the change direction and strike an pulling and releasing an elastic band, probably not
“humane burpee” object – or person – with velocity. or jumping. He also advocates ballistic progressing,
was devised by Sport moves fast. You should too. training, which just means throwing, either. For
powerlifter and say, a medicine ball really far or hard. a solid idea of
former firefighter where you are,
Dan Martin. B MH’s Tracey likes
It’s “humane” AA “density blocks”.
because the reps Perform as many
decrease, so you B reps of one or two
can go hard from movements as
ILLUSTRATION: BEN MOUNSEY-WOOD | MODEL: ROBBIE LUBOYA AT W MODEL I STYLING: ABENA OFEI I GROOMING: NAT SCHMITT USING CLARINS FOR MEN | start to finish, A/ HIGH-KNEE SKIP B/ SKATER JUMP you can in a given
PROP STYLING: ROBYN GLASSER /VARGAS REPRESENTS I ADDITIONAL PHOTOGRAPHY: PHOTOGRAPHS BY JEFFREY WESTBROOK I FOOD STYLING: JAMIE KIMM and no actual 3 SETS OF 20 YARDS, 60SEC REST 3 SETS OF 5 REPS (PER LEG), time, then try
burpees are 60SEC REST to beat that at 
involved – though This will prime your nervous system a later date.
the addition of and increase your power. Skip with Stand on your right foot and sink into Cleared it by a
load (and your knees high (A) and your arms healthy margin?
therefore tight, with your elbows bent at 90° that hip, bending your other leg (A). Then increase
intensity) means (B), as if you’re sprinting. Minimise the difficulty. You
you won’t get off your ground contact time. Launch as far and as high as you can won’t just see
lightly. Perform improvements
15 swings, five to the left. Land on your left foot and on paper: “The
goblet squats version of you
and five press- sink into that hip (B). Repeat. that can do 50
ups. On each burpee pull-ups
of the four B in five minutes
remaining rounds, will look quite
reduce the goblet A different to the
squats and A version that takes
press-ups by one. 15 minutes.”
Complete all five B
rounds and 105 MEN’S HEALTH 65
reps in four C1/ FRONT SQUAT C2/ MED BALL THROW
minutes or under, 5 SETS OF 3-5 REPS, 20SEC REST 5 SETS OF 3-5 REPS,
with perfect form 90-120SEC REST
and minimal – A powerful posture corrector. Spin
or no – rest. your elbows under a bar so it rests on Holding a med ball, squat (A). Explode
your shoulders (A). Step away from
the rack, set your feet and sit back, up off the ground while you throw the
pushing your knees out (B). Drive
back up and finish with the glutes. ball at a target (B). If you don’t have

a ball, or somewhere safe to throw it,

perform a box jump instead.

University
Challenged

Snowflakes, entitled, work-shy –
students have long been given a rough ride.
But with mounting debt, deficient resources and bleak
prospects, the ripple effects of COVID-19 pose a threat
not just to their future, but to their long-term well-being.

Men’s Health recruited four students from the
University of Exeter to be our reporters.
Here are their dispatches from the
front line of young adulthood

Essay by Bryony Gooch – Photography by Jobe Lawrenson

THE VIRUS HAS SHREDDED
THE BRIGHT PROMISES
OF UNIVERSITY LIFE

A 01

s the summer

of 2020 came to an end, students were given

a glimpse of hope. Or, at least, of normality. Pubs

and social meeting spots had reopened, albeit with

restrictions. We were told that it was safe to return

to universities; that they were putting in place

measures that allowed for a seamless blend of

online and in-person teaching. It seemed as

though our world was inching back towards the

life that the prospectuses had promised. There

were even whispers that clubs might reopen as The First-Year Student
Archie Lockyer, 18
we packed our bags for our return to campus.
Interview by Kamila Bell
This illusion was shattered on 7 September,

when a surge of COVID-19 cases among young

people prompted the Health Secretary, Matt

Hancock, to urge us not to “kill [our] grans” by

ignoring restrictions. He specifically pointed

the finger at affluent under-25-year-olds, though

he mentioned that there had also been a surge

of cases among young people from the most

deprived backgrounds. The pending return of My friends and I lost of the issues that had
our university places arisen from the scaling
university students, with most freshers’ weeks when the preliminary system. However, this
A-level results were was made more stressful
starting in the second week of September, was released. I was predicted when some offered
A*AA, but I received those places on the
considered a “concern” – but not sufficiently AAC. I’d always wanted condition that you
to study English and accept within 24 hours.
concerning to precipitate further action. Film at university, so
being scaled down to If students were not
This description of the key offenders – affluent a C in English was hard. eventually awarded
their predicted grades,
under-25-year-olds – aligns neatly with the The scaling system I would not have been
assessed schools’ able to get into my
existing stereotype of “It is safe to say history of grades and, first-choice university.
university students that the past two unfortunately, the place
as entitled and badly terms have been I attended had a poor I had hoped that
behaved. Yet, at the far from normal” track record for English coming to university
same time, the Trades results. I knew that I was would mean meeting
Union Congress was capable of achieving my people from all walks of
predicted grades, as I life. Because of the
reporting that young proved in my mock pandemic, all of my
exams and class work. It expectations have been
people were three times more likely than those never crossed my mind thrown out of the
that my A-level results window. I hope the
over 25 to work in sectors in which jobs were most would be determined future provides more
by the academic opportunities for me to
at risk. Research by the Institute for Fiscal Studies performance of students meet new people. I find
from previous years. it much easier to interact
further concluded, “Over the last decade, young in real life than on Zoom.
Searching for a Right now, I have a
people starting out in the labour market have university place was limited ability to develop
gruelling. Certain connections outside of
increasingly been working in occupations that universities offered the digital world.
places with an awareness
are relatively low-paid.” It also found that many

of these low-paying occupations are “in sectors

hardest hit by the COVID-19 crisis”, citing

hospitality and retail as examples.

PANDEMIC ADVICE FROM
UNIVERSITIES HAS BEEN
INCONSISTENT AND CONFUSING

PROP BUILD: MANDY MODEL MAKER

School of Hard Knocks

When the Eat Out to Help Out scheme was rolled

out in August, many young people returned to their vice-president, Hillary Gyebi-Ababio, says that
students have been “exploited and ignored”.
low-income, high-exposure jobs in the service
You might have heard about a friend’s son losing
industry. In this context, Hancock’s plea to the an apprenticeship, or a student whose first year at
uni was experienced primarily via a laptop screen.
supposedly “affluent” young felt unsettling. The These stories aren’t always at the forefront of
conversations about the younger generation – but
finger pointed at young people cast the shadow of piece them together and they create an uneasy
collage of what it means to be a young adult in 2020.
a gun directed at the elderly. So, it shouldn’t have
Starters’ Orders
been a surprise when, two months into university,
This year, the “fresher” label has shed its former
I briefly returned to my sleepy little village and an connotations. Memories of starting university are
usually of the nervous excitement of moving to a
old acquaintance pointed a finger at me, glowering: completely new place with people you have never
met, all of whom have life experiences different
“If we go into a second lockdown, it will be your to your own. It is supposed to be an opportunity
to study something you are passionate about, to
lot’s fault. It’ll be your lot at university’s fault.” figure out what you want to do with your life and
to discover your future role in society.
It is safe to say that the past two terms have been
But even results day was soured last year when
far from normal. Media coverage of young people’s Ofqual revealed a standardisation algorithm that
scaled exam results, purportedly to combat grade
experience of the pandemic tends to focus on the inflation. After the regulator’s adjustments, over a
third of students ended up with grades lower than
flouting of rules and £10,000 fines for “In Manchester, the teachers’ assessments. The algorithm appeared
illegal parties. But look at Manchester,

where students were fenced into students were
their accommodation to reinforce fenced into their
lockdown restrictions. Or Exeter, accommodations ”
where I study: here, there were

reports that young people were

turned away from the local NHS walk-in centre

with no explanation offered. On a national level,

students initiated the largest rent strike in 40

years. The average student has so far wasted more

than £1,621 renting rooms that they have been

unable to use. The National Union of Students’

It was heartbreaking 02 myself, a lot of walking
to watch my friends down to the quay and
leave. I have a lot of The Estranged Student looking at the ducks. It
international friends, Mia Robillard-Day, 19 was hard, though I did
and one by one they manage to find a small
went back to their Interview by Pete Syme charity for estranged
families. My “bubble” students that put
was fairly non-existent, together a Discord
because I was in a studio [instant messaging app]
in the centre of town. It chat, so I spoke to quite
was all very daunting. a few people on that.

When COVID-19 first When you’re estranged
struck, my boyfriend but life is going on as
stayed with me for two normal, you don’t notice,
months, which was really because everyone’s at
nice. But he had to go university. But during
back home for the lockdown, everyone
summer. It was weird – on social media was at
I was in a building that home with their families,
accommodates 150 walking their dog. I joked
students, but there that I felt like I was in
were only four of us left. a psychological test,
because I was spending
My room looks onto a so much time on my
big car park, which was own in one room. It was
closed. Throughout extremely distressing.
lockdown, it was dead, But it forced me to
like a scene in a ghost reach out to friends, and
town. One month, I didn’t it strengthened some
see anyone I knew. There bonds I didn’t think I had.
was a lot of being by

MEN’S HEALTH 69

School of Hard Knocks

to target state schools in particular, lowering gradually return to normal. But these plans were
derailed by an outbreak of cases, after which
results, while some private schools received grades a “soft lockdown” was implemented, banning
household mixing and further reducing
higher than those their teachers had predicted. interactions with our teachers. It became clear
that certain promises would be hard to keep.
Eventually, the government withdrew the
Support Networks
Ofqual-assigned grades, allowing prospective
The pandemic has revealed inequity in society,
students to attend their universities of choice. including within my generation. The size of the
maintenance loan that a student receives is based
But there remained the reality that this year on household income, which means that students
from lower-income households receive a bigger
could never deliver the experience to which loan. Yet individual circumstances are nuanced.
The amount that your parents earned last year is
students had looked forward when they first not always an accurate indicator of the level of
support they’re currently in a position to provide.
filled in their UCAS applications. “Most of our time is Many students struggle and end up taking
At the University of Exeter, taken up with solo part-time jobs. When one of my friends caught
COVID-19, I dropped off groceries at her house.
documents obtained by the studying or pre- She told me that she had received no statutory sick
Telegraph revealed that decision- recorded lectures” pay from her part-time job, so she would find it
makers had planned to “entice” hard to pay her bills for the month to come.
students to their halls by hosting
During the first lockdown, I remember hearing
enough events to “justify” their friends in different parts of the country express
concern that their employers had not furloughed
return. Students were promised blended learning them. As many students returned home, on the
advice of their universities, they found themselves
that would adhere to Exeter’s high standards, paying rent for accommodation that they weren’t

suggesting that we would have plenty of interaction

– virtual or otherwise – with tutors and lecturers.

But back in September, a first-year history

student I spoke to told me that his timetable only

had three “contact hours” per week, with one of

them taking place in person and the other two via

group Zooms. The majority of our time is taken up

with solo studying or pre-recorded lectures.

The university had assured students that, after

three weeks of reduced contact, things would

When the first 03 back into houses until
lockdown hit in March, mid-September: wearing
I was laid off from my The Freelance Worker masks, sanitising and,
apprenticeship job as Caleb Johnson, 21 where possible, avoiding
a painter and decorator going through the
without any notice. Interview by Kamila Bell building. I also had to
Luckily, I’d finished my ensure that my
training – if I hadn’t, apprentice and I were
I would have been protected and that the
unqualified, which houses themselves were
would have made being keeping to guidelines.
self-employed far more
difficult. I found work in I haven’t been trading
a restaurant while it was long enough to be
closed over lockdown. It eligible for a government
was a great opportunity, grant. I was only able to
as we could work safely. do exterior work in the
first lockdown because
This was the first step of the dry weather. In the
for me lining up other winter, the rain makes it
jobs, which I’ve secured impossible to complete
through word of mouth. any work outside and, as
I took on an apprentice, a result of lockdowns, we
who had also been laid can’t go inside homes.
off. That allowed him to The only thing I can
complete his training, work on is building sites.
which had paused when But that comes with its
the colleges closed in own risks: we would be
March. We didn’t go exposed to more people.

70 MEN’S HEALTH

living in and could no longer afford. While

universities have offered funds specifically to

help alleviate financial inequities, COVID-19 has

nevertheless worsened life for many young people

from lower-income backgrounds by taking away 04

what little means of making money they had.

Throughout the pandemic, there has been a

quiet emphasis on support networks. Yet, while

universities recommended that students return

home during the first lockdown, not all young

people had a home to return to. Estranged and

care-experienced students are an oft-forgotten

demographic, facing their own economic and

well-being challenges outside the context of

COVID-19. Some young people without traditional

support networks have faced near-constant

isolation as a result of this pandemic.

International students face challenges, too.

As the reality of COVID-19’s impact began to make

headlines, they were faced with a choice between The International Student
Rohan Rao, 21
staying in the UK or returning to their homes
Interview by Pete Syme
– between not knowing when they’d next see their

family and not knowing when they’d return to the

UK. A friend who chose to stay and complete their

masters has not seen their family in Malaysia for

18 months, despite their father being very ill.

Another friend recalls receiving no advice on

whether to return to her home country when the

Czech Republic seemed likely to close its borders. I remember waking up all I had was a packet
after a Friday night with of Dettol antibacterial
She points out the conundrum for those hoping my mates to news of wipes. It was as though
an impending lockdown. I’d brought a knife to
to apply for pre-settled status as a result of Brexit. I had a friend who a gunfight.
had left China in late
Would leaving the UK jeopardise their future January, quarantined in We stocked up and
Switzerland and then locked down, seeing the
citizenship applications? met up with us in early death toll rise in my area.
February. He said to us Everything melted into
Many international students did not return to then that things were one continuous time
not OK and that we were period; I didn’t leave
campus for the first term of this academic year, all in for the big one. I a 12-mile radius of my
naively brushed it off. house. It was unreal how
instead completing their degree courses online. disconnected I felt. It
My now ex-girlfriend was as if my dreams had
I’ve heard of students forced to attend seminars said that I could stay slipped away, and life
with her family, and it was going to change for
at unusual times, due to “Young people made sense to have ever. It was dramatic. I
time zone differences, without support a support system in the thought, “What the hell
and of others who are event that things really is going on?” By May,
unspeakably homesick. networks have kicked off. I only had Europe seemed to have
faced isolation” time to pack a clean pair the situation under
An Uncertain of jeans, a few T-shirts control, but it was
Future and my law textbooks. infuriating to see how
The writing was on the callous my own country
It’s also important to consider young adults wall about a break-up. I was. It became a matter
had to leave, so I booked of politics to wear a
who do not attend university. For those who the last direct flight mask – to care for one
home to New Jersey. another; to care about
came out of school looking for apprenticeships A guy in my row had a the collective good.
mask and gloves, while
or technical work, the pandemic has created

its own set of issues. This is especially true for

the self-employed, or those who are not in

a position to be furloughed.

One study found that the number of people

starting apprenticeships halved during the first

lockdown: hospitality down 67%, manufacturing

technologies down 62% and engineering down

58%, to give just some examples. As businesses

continue to struggle, it will remain hard for

companies to support young people in the same

way. Besides, not all work translates to a home

environment as easily as an office job.

MEN’S HEALTH 71

School of Hard Knocks

Early on, the Sutton Trust conducted a report on

COVID-19 and social mobility. It observed not only

the effect of the virus on work opportunities but

05 also that: “Many young people from disadvantaged

backgrounds undertake apprenticeships. They are

more likely to be concentrated in apprenticeships

at lower levels, be paid lower salaries and work at

smaller companies.”

It also pointed out that, with young people

unable to attend schools and colleges, they

wouldn’t receive valuable face-to-face access to

career counsellors at a time when employment is

volatile. The report painted a concerning picture

of how the pandemic could prevent people from

disadvantaged backgrounds from finding stability.

The hardest thing about being a young person

during this pandemic is the uncertainty. Whether

you left school with your GCSE results in hand, or

The Graduate you’re graduating from university with a PDF of
Fred Johnston, 23
your transcripts, there’s a sense that we’re standing
Interview by Nick Powell
“We are looking on the edge of a cliff,
looking into an abyss

into an abyss where a jobs market used
where a jobs to be. The graduates’
market used to be” information service
Prospects Luminate

surveyed 1,202 final-year

university students, finding that 26% had lost their

The idea to start a I was living with, to all work placements and internships, 29% had lost job
master’s degree popped intents and purposes,
into my head in June. My I didn’t have anyone that offers and 28% had had jobs deferred or cancelled.
original plan had been to I could easily meet up
travel around Australia with. On the plus side, In August last year, it was officially announced
during the latter part of this provided me with
2020, before looking for the focus and motivation that the UK had entered into a recession for the first
employment early in the to make the most of my
following year. But by extra year of study, and time in 11 years. The Institute for Fiscal Studies said
mid-July, it became clear I built up my friendships
that this wouldn’t be with those still at the that the class of 2020 “will be less likely to find work
possible because of the university from the
travel restrictions and sports clubs I’d played in. and will start off in lower-paying occupations than
that employment would
be hard to come by. From feeling really they might have expected”. It further predicted that
bleak at the start of the
It wasn’t supposed to process, I grew into the recovery is “likely to take at least five, and perhaps
be like this. I had already course and have built
completed four years at positive relationships 10, years”. It doesn’t help that the instability created
university, and some of with my housemates.
my mates were already Movember’s “Move” by Brexit has coincided with the pandemic.
in work, so the prospect exercise campaign also
of a further year and the gave me a positive I want to be sentimental and consider the time
extra financial costs reason to get out of the
were daunting. I felt house and get fit over between the ages of 18 and 23 as an experience of
a sense of sadness and lockdown. It has still
stress on the day things been difficult to get into self-growth, experimentation and finding myself.
were being confirmed. a routine, and at times
I felt anxious about what I’ve gone a bit stir crazy. This had been a huge part of my own outlook for the
would come next. But I feel I’ve gained a
sense of perspective. past two years of university. Yet on a more practical
Though I vaguely
knew one of the people level, I’ve had it drilled into me that going to

university is supposed to help me find a career.

The decision to go to university is not an easy

one. Yet the choice to sign up for three years of

higher education at £9,250 per annum sometimes

feels like the only option for young people. My

head of sixth form used to trot out the old statistic

that working-age graduates earned £10,000 more

than non-graduates. But the link between higher

education and social mobility feels a little flimsy

when you are a third-year English student,

completing your degree from your bedroom,

about to graduate into a dwindling economy. It

feels as if we are all in the same floundering boat,

just trying to stay out of the tempest.

72 MEN’S HEALTH

THE DISRUPTIONS OF THE
PANDEMIC ARE LIKELY TO
LEAVE PERMANENT SCARS

Comfort eating needn’t mean self-sabotage if you’re searching for solace in the
right places. Applying nutritional principles to ease anxiety and restore equilibrium,

these hearty dishes will help you eat away stress before it does the same to you

THE INGREDIENTS 01 Duck legs 02 Haricot 03 Serrano 04 Wild salmon 05 Chicken liver 06 Potatoes 07 Radicchio
beans pepper
Tryptophan, an amino Cold-water fish are Organ meats are Your spuds are This spicy leaf
acid that Hobson These mild and Peppers are a rich swimming in EPA an excellent source another source of provides vitamin C
says “promotes buttery beans are a source of vitamin C, and DHA fats, which of B vitamins, says sleep-supporting and manganese,
relaxation”, is often source of magnesium, says Hobson, which Hobson says “help Anyia. Liver is also magnesium, says which work together
associated with which “binds with may help to reduce to regulate your high in iron, which Anyia. Its potassium to convert amino
turkey – but calorie receptors in the brain mood-lowering levels of dopamine helps to combat also helps to lower acids into calming
for calorie, wild duck to quieten anxiety”, inflammation. and serotonin”. feelings of fatigue. high blood pressure. neurotransmitters,
is a superior source. explains Hobson. says Anyia.

01

07
04

02 05

74 MEN’S HEALTH 03
06

“Resilience” has become something of a mantra over the past year. served as a consultant for government
But while mindfulness and positive thinking have their place, there are agencies and the NHS, and Anne Anyia, founder of Awesco Nutrition
days when you would rather tear up the gratitude list and indulge in a – and partnered them with a team of leading chefs to curate a menu
little old-school self-care. These plates of feel-good gluttony are for those that’s both nourishing for the soul and beneficial for your brain’s chemical
days. We recruited two top-level nutritionists – Rob Hobson, who has balance. Consider this a cookbook for the COVID era.

WORDS BY SCARLETT WRENCH – PHOTOGRAPHY BY SUN LEE – STYLING BY MATTHEW FORD

08 Egg yolk 09 Red wine 10 Lamb chops 11 Avocado 12 Walnuts 13 Anchovies 14 Pork sausage

“This tops up your Resveratrol, a “Lamb is a reliable “This fruit is high A top plant-based These oily fish are As well as amino
vitamin D, which compound found in source of B vitamins, in vitamin B6 and source of omega-3, rich in selenium, low acids, pork is a
plays a role in mood wine, has anti-stress for a healthy brain magnesium, which which “helps to levels of which were source of thiamin,
regulation,” Anyia effects, blocking the and nervous system,” plays a key role in improve mood”, says linked to depressive which converts
says. Many of us fall expression of an says Anyia. Indeed, the production of Anyia. These also symptoms by a study glucose into brain
short of this in winter enzyme related to a deficiency of B12 serotonin,” explains supply manganese, at New Zealand’s fuel. And let’s not
and early spring. mood in the brain. has been linked to Hobson. which balances your University of Otago. forget that enjoyment
depression. blood sugar levels. counts for a lot, too.

11
09

13
12

10
08

14

MEN’S HEALTH 75

01

BITE-SIZED TIP

Aim to get 30g of
protein per meal.
“Your body uses amino
acids to build the
neurotransmitters that
help you feel relaxed,”

says Anyia.

Lamb Rack INGREDIENTS METHOD onion and garlic. Finish by DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK | PROP BUILD: MANDY MODEL MAKER
Niçoise charring the Treviso.
(SERVES 2) Start with the veg prep. To make the dressing,
When long days in the Boil the potatoes until tender, whisk or blend the oil, vinegar,
home office are dragging you • NEW POTATOES, 8 then set them aside. Boil the and herbs. Season and
down, this warm salad from • GREEN BEANS, 115G green beans for five minutes, grill the lamb on a hot griddle
Maison François will put the • FREE RANGE EGGS, 4 so they retain some bite, until it reaches your desired
• DATTERINO TOMATOES, 50G then plunge them into ice level of doneness. Grass-fed
spring back in your step • RED ONION, FINELY SLICED water and set those aside, British meat is a better source
• GARLIC, ½ CLOVE, GRATED too. Boil the eggs for six of omega-3 fats.
MATTHEW RYLE • A TREVISO RADICCHIO minutes before halving them. Plate up the veg with the
Head chef at Maison François, • EXTRA-VIRGIN OLIVE OIL, 100ML Eggs provide choline, an olives, basil and anchovies,
• RED WINE VINEGAR, 3TBSP important micronutrient that coating with the dressing.
a new all-day brasserie • PARSLEY, 2TBSP, CHOPPED is thought to help regulate Place the lamb chops on top
in London’s St James’s • CHIVES, 2TBSP, SNIPPED mood and memory. – now you can tear into it.
• LAMB RACK, 4 BONES, Halve the potatoes, then
gently warm in a small dash
FRENCH-TRIMMED of oil along with the tomatoes,

• BLACK OLIVES, 20, PITTED
• BASIL LEAVES, 8, TORN
• ANCHOVIES, 6

76 MEN’S HEALTH

THE ANTI-ANXIETY COOKBOOK

Choripapa INGREDIENTS variety, and it’s a good if you don’t want it to be
Tacos (SERVES 3) source of mood-enhancing too hot. Add salt to taste
selenium, while paprika afterwards. This salsa is rich
Distract yourself from • CHORIZO, 150G is an antioxidant. And just in vitamin C, which studies
lunchtime “doom scrolling” • WAXY POTATOES, 200G as importantly, it’s delicious. show tempers the body’s
• CHIPOTLE IN ADOBO, 1TBSP Remove the skin, dice, place response to stress (such
and dedicate your break • CORN TORTILLAS in a pan and fry, gently as that caused by the
to throwing together these • CORIANDER, FRESH stirring with a spatula so comments section of the
it doesn’t stick. Cook until last article you read).
tranquillising tacos FOR THE SALSA VERDE partially crisp, then add Warm the tortillas in a pan,
from El Pastor the potatoes. Continue then serve them stuffed with
• TOMATILLOS, 7, LARGE until both are browned and the choripapa, salsa verde
MARVIN JONES • CLOVE OF GARLIC crispy. Add the chipotle and a sprinkle of chopped
Executive chef at El Pastor, a • LIMES, 2, JUICED and season to taste. coriander. Best served with
• WHITE ONION, ½ Blitz the salsa ingredients tequila, post-12pm.
small group of taquerias • SERRANO PEPPERS, 5-10 until they are semi-smooth;
inspired by Mexico City this should take about 45
METHOD seconds. De-seed the chillies

Chorizo might not be an
everyday indulgence, but
it has its merits. Two-thirds of
its fats are of the unsaturated

02

THE ANTI-ANXIETY COOKBOOK

Duck INGREDIENTS at Columbia University garni and cook slowly for
Leg (SERVES 4) linked fibre intake with more five minutes to get some
restorative sleep. Cut the caramelisation.
Cassoulet • HARICOT BEANS, 600G, DRIED bacon into lardons and the Add the sausage, beans
• STREAKY BACON, 150G, SMOKED sausages into 1cm slices. and lardons and pour in 1.2
Prep this fibre- and • SAUSAGES, 300G Tip the beans into a large litres of water. Bring to the
protein-rich stew on • CELERY STICK, CHOPPED saucepan, add the lardons boil, skim off the scum, then
a Sunday afternoon, • ONION, SMALL, CHOPPED and cover with cold water. add the salt, pepper, clove
• CARROT, LARGE, CHOPPED Bring to the boil and cook for and lemon juice. Transfer
courtesy of Maison • GARLIC, 6 CLOVES 15-20 minutes, then drain. the casserole to the oven
François, and take a big • BOUQUET GARNI Peel the garlic cloves but and cook, uncovered, for
• SEA SALT, 8 PINCHES leave them whole. Heat the two hours, stirring every
bite out of the Fear • BLACK PEPPER, 2 PINCHES olive oil in a flameproof hour. The beans should
• CLOVE, LIGHTLY CRUSHED casserole dish over a low end up soft and the juices
• LEMON JUICE, 2TSP heat and sweat the celery, should have thickened.
• CONFIT DUCK LEGS, 4 onion, carrot and garlic for Remove the cassoulet from
• FLAT-LEAF PARSLEY, A HANDFUL five minutes. “Onion contains the oven. Add the duck legs
quercetin, which has been (buy these pre-prepared)
METHOD shown to help promote and sprinkle over the
feelings of calmness,” says chopped parsley to serve.
Soak the beans overnight in Hobson. Add the bouquet
three times their volume of
water, then drain when you’re
ready to cook. Researchers

03

BITE-SIZED TIP

As much as 90% of your
serotonin is made in
your gut. So give it
a helping hand: “Eat
fermented foods, such
as miso, tempeh and
kimchi,” says Hobson.

04

Avocado & INGREDIENTS mental health. Whisk together in this instance, you won’t
Chayote (SERVES 4) the oil, vinegar and about need to keep coming back
Ceviche a quarter of the Thai chilli for another hit.
• CHAYOTE, 40G, THINLY SLICED with a pinch of salt. Use this To plate up, fan the chayote
For a quick pick-me-up, • OLIVE OIL, 2TBSP to coat the sliced chayote around a serving dish and
stash El Pastor’s mood- • CIDER VINEGAR, 2TSP and leave for 10-15 minutes. pile the avocado mix in the
• THAI CHILLI, 20G, FINELY SLICED Dice the avocado into 1cm centre of the plate. Finish
enhancing ceviche in • SALT AND PEPPER, TO TASTE cubes. Combine in a separate with a drizzle of the remaining
the fridge, then deploy • AVOCADO, 300G, DICED bowl with the onion, corn, chayote marinade and serve
as an instant antidote • RED ONION, 20G, CHOPPED coriander and the rest of the with the lime wedges and
• SPRING ONION, 20G chilli. Season to taste. As well totopos. Buy them or make
to existential angst • CHARRED CORN, 40G as useful B vitamins, avocado them yourself by frying
• CORIANDER, 10G also contains tyrosine, slices of corn tortilla in half
• LIME, 4 WEDGES an amino acid that boosts a centimetre of cooking oil.
• TOTOPOS, TO SERVE your levels of the “reward” Now those, you really might
neurotransmitter dopamine. find addictive.
METHOD The same chemical is
triggered by some forms of
Start by slicing the chayote recreational drug use – only
squash. It’s a great source
of folate, another nutrient
shown to support good

MEN’S HEALTH 79

BITE-SIZED TIP

Pair carbs with
protein to balance
your energy levels.
According to Anyia,
“Big highs and lows can
contribute to anxiety

and fatigue.”

05

Chicken INGREDIENTS the chicken livers with salt. add more butter with the
Livers (SERVES 2) Livers and mushrooms are chopped garlic.
a good source of iron and B Toss everything together,
onToast • CEPS, 100G vitamins, both of which will then add the chicken stock
• CHICKEN LIVERS, 100G, TRIMMED  boost your mental energy. with a glug of brandy – it’ll
Weighed down by your worries? • UNSALTED BUTTER, 2TBSP Get a pan smoking hot lift your spirits, though not for
Liver little (ahem) with the • GARLIC, ½ CLOVE and add some olive oil. strictly nutritional reasons.
ultimate spirit-lifting • CHICKEN STOCK, 2TBSP Sauté the chicken livers Bring to a boil, then simmer
• BRANDY, A GLUG over a high heat until golden until reduced to a slightly
comfort food from Noble Rot • PARSLEY, 1TSP, CHOPPED brown on the underside. thickened sauce. Add the
• WALNUTS, 4, LIGHTLY CRUSHED Turn them over, add a knob remaining butter and shake
ALEX JACKSON • TOAST, 2 THICK SLICES of butter and toss in the the pan to add some gloss
Head chef at Noble Rot on Soho’s ceps. Season and fry the to the sauce. Throw over the
METHOD ceps until they’re golden parsley and walnuts – linked
Greek Street, which specialises brown and soft. The livers, to better brain function – and
in modern European food Slice the ceps into 5mm meanwhile, should be cooked serve on hot buttered toast.
slices, or substitute with pink. Reduce the heat and
other wild mushrooms if you
can’t get hold of any (oyster
mushrooms will do). Season

80 MEN’S HEALTH

THE ANTI-ANXIETY COOKBOOK

Roast INGREDIENTS bell peppers are one of stress hormones. Cook over
Salmon (SERVES 2) the best sources of stress- a low heat for half an hour, or
relieving nutrients. Fry the until the peppers soften.
& Red • RED PEPPERS, 4 peppers until they start to Meanwhile, season the
Peppers • GARLIC, 2 CLOVES, PEELED AND colour and soften. salmon or trout with salt and
Push the peppers to the fry in olive oil, skin side down,
Red wine with fish is not THINLY SLICED LENGTHWAYS side of the pan and add for a few minutes over a
heresy – in fact, with this the sliced garlic and fennel medium heat. When the skin
recipe from Noble Rot, it • FENNEL SEEDS, A PINCH seeds. Fry gently until the is golden brown and crisp, flip
can be a potent cocktail • RED WINE, A GLASS garlic has softened but not and cook until the fish is a
for better mental health • SALMON OR TROUT, 300G FILLET, coloured. Pour in the wine, translucent pink in the centre.
stir and cover. While a bottle Finish the peppers by
SLICED IN HALF a night will have, shall we stirring in the crème fraîche
say, variable effects on and torn basil; don’t stir
• CRÈME FRAÎCHE, 1TBSP your mental well-being, the crème fraîche too much.
• BASIL, A FEW LEAVES in moderation red wine’s Crack over some pepper
polyphenols can lower your and serve with the fish.
METHOD

Start with the peppers.
Remove the stalks and seeds
and cut into 2cm-wide slices.
Packed with vitamin C,
carotenoids and quercetin,

06

BITE-SIZED TIP

Something sweet to
finish? “Cocoa is rich
in flavonoids, which
improve blood flow to
the brain – helpful in
stressful situations,”

says Hobson.

Thank
GodIt’s
Thursday

At a time when our working lives are
rapidly being redefined, some companies are
questioning whether the long-established

five-day week is really necessary – or
even profitable. Could a compressed
schedule improve your productivity
and revitalise your career? Proponents
say it works – but will it work for you?

LESS IS MORE

RETHINK YOUR WORKING
LIFE BEFORE YOU
START TO UNRAVEL

It wasthe
repetition
thatdid
itforAlex
Hirst.
The same 5.30am alarm. The same
6.30am bus to the Tube station. The WORK LESS 01 Interrogate 02 Spot your
same District Line carriage, the same your priorities time-wasters
Starbucks coffee and croissant, the AND DO MORE Start the morning by picking Beware of non-essential
same meal-deal lunch. The same the most important job tasks in which you sink too
clients, the same problems, the More time at your laptop you can do today. Build much time. There are many
same-shaped weeks. “Don’t get me doesn’t always mean your schedule around that. things we do out of habit
wrong: I loved my work and didn’t Some days, it might be (such as writing wordy
resent doing it,” he insists. But at 33, better results. Rework a work task; on others, it emails) that preoccupy us,
leading a team of eight as a head of your day with tips from might be a family issue. yet deliver minimal return.
account management at a growing
creative agency, Hirst began to wonder Greg McKeown, the
whether he had his priorities wrong. author of Essentialism

“I always thought the more time Penny, who was equally frustrated with to that!” it’s worth asking some STYLING: ABENA OFEI I DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK | BROGUES GRENSON.COM
I spent working, the more successful the amount of time that conventional fundamental questions. Is spending
I would become,” he says. “It was a employment demands of us. five days out of seven doing whatever
badge of honour. Being the first in and it is that you do in your day job really
the last out of the office was important “Working for eight hours a day, what you were put on Earth to do?
to me. I thought that I was leading by five days a week, is anchored in a Wouldn’t it be more pleasant if
example. In fact, I just became more manufacturing economy,” he says. weekends started on, say, Thursday
and more detached. I stopped enjoying “Yet, by and large, we’re now in nights as standard, or – just keeping all
the highs. I didn’t care about the lows. a service economy. We’re using our options open, here – Sundays melted
Eventually, my wife told me that I’d brains more than our bodies. The into Mondays? What if there were a day
become a shadow of my former self.” problem is that we still feel the need of the week for which you could safely
to work to more or less the same line up all of your general life admin, so
He booked a holiday to Spain for construct. And the obsession with the weekends were actually weekends?
a week. That didn’t help. “When I came working a certain amount of time Wouldn’t you rather tip the work/life
back, I realised that the problem wasn’t confuses the brain. We kid ourselves balance in the direction of life?
that I needed rest. It was that I needed that we’re doing a job simply because
to rethink my entire psychological we’re sitting at our desks. It’s not good Working or Shirking
relationship with work.” for our mental health.” Hirst’s message
is unequivocal: work less, work better. Those behind the four-day week
This was in 2014, and Hirst was movement certainly think so. In recent
working 50-plus hours per week. First, Now, before you say, “Yeah, it’s years, the idea that we should all work a
he went down to four days a week. alright if you work for some fancy bit less has been promoted by everyone
These days, he’s down to three. He London agency,” or, “Hang on, doesn’t from Labour’s John McDonnell and the
does the same job, more or less, and 20% less work mean 20% less pay?”
earns the same amount of money, but or, “As if my boss is ever going to agree
he does so on his own terms for Hoxby
– a remote-working agency that he
co-founded with his friend Lizzie

84 MEN’S HEALTH

TheFour-Day Week

SHORT CUT That is no easy adjustment. The
connection that most people make
A LONGER PLOD between hours worked and value
DOESN’T MEAN extracted is deep. We are fed so much
YOU’LL GO FURTHER “hustle” propaganda that we barely
notice it, says Greg McKeown, a Silicon
Valley-based podcast host whose book
Essentialism: The Disciplined Pursuit
of Less mounts an argument against
overwork. “The first thing I was pushing
against was the assumption that more is
better,” he says. “You should want it all.
And to get it all, you need to do it all.
These are quite dominant assumptions
– and it turns out they’re not true at all.”
Oprah Winfrey doesn’t work a million
times harder than someone with one
millionth of her audience, he points out.
She just manages to reach more people.

Balance the Scales

For McKeown, the lightbulb moment

came when he visited Thomas Edison’s

old house in Florida. Edison’s 100-hour

weeks are often held up in American

propaganda as something to which we

should aspire: the capitalist equivalent

of the legendary exploits of the Soviet

03 Write a 04 Practise 05 Give yourself coalminer Stakhanov. Think of all those

do-it-now list saying no a buffer diaries of Silicon Valley übermen, who

We all make to-do lists, but The idea that the word “no” When planning your daily rise at 4.30am, deadlift for an hour and

it’s not very helpful to compile is rude creates a culture of schedule, add two hours. then disrupt until dusk. Looking at the

tasks to finish “at some point”. polite dishonesty. Taking on Some meetings will run studio where Edison came up with his

So, jot down just the essential new work is a trade-off. Is this over; some problems lightbulb, McKeown noticed something

tasks you need to have done new job more important than will prove harder to fix. surprising. “There’s a bed right there

by the time you clock off. those already on your list? Planning for this will ensure in the middle of it!” he says. “Edison

Once they’re finished, relax. Say no gracefully. your day isn’t derailed. napped all the time. Turns out he also

never ran anywhere – he didn’t believe

his body was meant for that. He chose

German chancellor, Angela Merkel, lockdowns have been for home workers to live in one of the most relaxed

to working parents and that guy in – particularly those also performing environments he could achieve. The

your gym who won’t stop going on full-time childcare – they have 24/7 hustle is such a dominant idea.

about his side hustle. It is pitched, demonstrated that you can still get But when you actually talk to the most

variously, as a remedy for the gender things done even if you’re not sitting successful entrepreneurs, what actually

pay gap, the productivity crisis, the in the office. (Indeed, “To work works is different from the
mass unemployment that will follow many found themselves story of what works.”

the dawn of artificial intelligence, working still harder.) remotely, we Jonny Tooze can attest to
climate change and the mental health “Business very much need new this. He runs LAB, a digital
crisis. In recent years, stress, depression content agency in east
or anxiety accounted for 55% of all continued as usual for skills and new London – yes, another
working days lost. Half of the country us, because we already trendy creative agency. As
work remotely, and

is overworked and stressed; the other we use the workstyle behaviours” a trendy creative person,
half is underworked and stressed. So, system to work Tooze felt that he should be

why not move the dial? asynchronously,” says a bit more imaginative about

While the arguments for the four- Hirst. “But workers are conditioned by adapting to 21st- century demands.

day week long predate the coronavirus the Industrial Age system to be in the So, three years ago, he implemented

pandemic, the recent upheaval same room at the same time to work a four-day week across his company,

has strengthened the case that the together. People who tried to simply inspired, he says, by two books: Rise of

nine-to-five has had its day. “It’s been take their office-based skills into the the Robots by Martin Ford, which is

an amazing opportunity to rethink how remote work environment struggled about how technology is about to make

we work,” says Hirst. As challenging as to adapt. We need new skills, new

behaviours and a cultural adjustment.”

MEN’S HEALTH 85

The Four-Day Week

a day to do all of that, so they could

us all unemployed; and Sapiens by actually have a weekend. It could “The way our economies have been
Yuval Noah Harari, which is about, well,
everything. “It made me realise that, work in most industries. It’s just going for the last 20 or 30 years, it’s clear
first of all, human beings are animals,”
he says. “We are organic creatures. Life a question of whether people will that we’re not producing enough jobs
is short. We really wanted to reassess
what mattered.” be brave enough to instigate it.” for people, let alone enough good jobs.

And the more he researched it, the It might be a hard sell now – especially It’s not a question of people not trying
more arbitrary the concept of the week
seemed. Days and years, at least, have given the economic wreckage of COVID hard enough to get hired: we’ve had
solid astronomical foundations. But the
seven-day week is more numinous: it’s – but if you go back a century or so, the a structural change in the economy.
thought to have its origins in Babylonian
astrology, the approximate length of idea that we should work less was fairly We need policies that work with that
one phase of the moon. Either way,
it’s a strange thing by which to live, widely accepted, says academic Nick change. We need to reject the idea that
or work. As for the concept of the
weekend, that dates back just 150 years Srnicek, who co-authored the 2015 people must work 40-plus hours per
or so to the Industrial Revolution, when
the Victorian capitalist overlords book Inventing the Future. week to survive.”
reluctantly conceded that working
everyone to death in factories wasn’t He believes that we must use Success Stories
best for overall profits. A little time to technology to push for a “post-work
pray, rest and recover was required, too.
world”, in which humanity is liberated When I first read Inventing the Future,
“If you look at some of the societies
that have been less touched by from the oppression of the five-day I found it inspiring but a little fanciful.
technology, they also work less,” says
Tooze. “They will work until they have nine-to-five. To take the first steps, Could the boss class really go for this?
full bellies and shelter – and then they’ll
rest.” The more developed a society is, however, we must learn from earlier But I have noticed two things
the more equipped we are to store for
the future, and so the more we sacrifice generations. “At the turn of the 20th happening since then. One is that
the present. And worse: the systems we
have invented that supposedly make us century, the standard work week was campaigners for the four-day week have
more productive usually end up doing
the opposite. “When email arrived, it about 60 hours,” he says. “So, the main become much more organised. Another
didn’t double our efficiency – it made
us work twice as hard. That happened focus of the early workers’ movement is that they can now point to many
with video calls during COVID. This is
the history of humankind in micro.” was to reduce the “Companies examples where companies
working week – it wasn’t reducing working hours
Gainful Employment
just a fight for better that have with no reduction in pay 
The four-day week at LAB proved a pay.” From 1900 to the trialled it have has worked absolutely fine.
success. Some people spilled over into Great Depression, there
Friday. Others continued to work five was a reduction of seen a rise in “That’s the model that
days, but with shorter daily hours, as about 20 hours. we’ve seen most small
that’s what worked best for them. Some businesses we work with
maxed out at 40 hours a week, but the
50-hours-a-weekers stopped. Clients In 1928, the productivity” adoptsinceCOVID-19,”
were happy. Profits were good. And economist John says Joe Ryle, who runs the
workers were happier: “It did exactly
what we hoped it would do,” says Tooze. Maynard Keynes Four-Day Week Campaign,
“One colleague set up a photography
business; another started to work in predicted that in 100 years’ time, which is part of a coordinated
theatre. A lot of people used that extra
day to do all of the unpaid labour they we’d all be working 15-hour weeks – international effort to make three-day
do in life: washing up, looking after
children, bills, admin, running the a prophecy that is now widely ridiculed. weekends the norm. He can point to
household. We wanted people to have
(The average British working week is significant wins. New Zealand’s prime

43.6 hours, according to the TUC.) minister, Jacinda Ardern, has identified

However, as Srnicek points out, it it as the way forward for post-COVID

wasn’t so outlandish, given the gains economics, while the Spanish

that had been made in Keynes’s government has offered subsidies to

lifetime. It seemed natural to assume firms that make the switch. Unilever,

that increased technological efficiency one of the world’s largest corporations,

would mean that people would simply is trialling a four-day working week

work less – rather than spend all of their along these lines in New Zealand, with

time on soul-sapping Zoom calls. a view to implementing it worldwide.

During the Depression, there were “Wherever companies have trialled

two main ideas about how to solve the a four-day week, there’s been a rise in

problem of mass unemployment. One productivity,” says Ryle. “Microsoft

was to redistribute work by reducing tried it out in Japan and productivity

the number of hours that each person shot up 40%.” The Netherlands and

worked. The other was to create more Germany have the shortest average

work – for example, by building roads, working weeks in Europe and among

bridges and dams. The latter won out, the highest productivity; the UK has the

and then the Second World War arrived, longest working weeks and among the

creating abundant work in the factories lowest. “Once you get to about 30-32

and on the battlefields. hours per week, any additional hours

After the war, the unions’ focus worked don’t provide any boost

switched to increasing pay and to productivity. Even before the

improving conditions. However, pandemic, two-thirds of workers said

Srnicek believes that the impending they felt stressed and overworked. That

mass unemployment calls for also affects people’s productivity; 18

a change of approach.

86 MEN’S HEALTH

ZOOM YOU LATER million working days were lost last
year due to stress and depression.”
Working from home has
affected our working lives for While we might wait in vain for
better and for worse. When political leadership on the issue in
lockdowns started, meeting Britain, some are making their own
lengths fell – but the number arrangements. I’ve started noticing
of emails sent after hours more and more friends and colleagues
increased for several weeks. taking four-day weeks. Karen Mattison
We need to set boundaries. of Timewise, a recruitment company
that specialises in part-time and flexible
Meeting Length positions, calls this “a quiet revolution
that’s been happening while no one’s
LOCKDOWN been paying much attention”. There are
8.4 million part-time workers in Britain,
-8 -7 -6 -5 -4 -3 -2 -1 0 1 2 3 4 5 6 7 8 of whom about a quarter are men. While
WEEKS RELATIVE TO LOCKDOWN some are underemployed (stuck with
zero- or low-hour contracts), some 84%
Emails Sent choose to work fewer hours. One in six in
After Hours management positions work part-time.

LOCKDOWN Time on Our Sides

-8 -7 -6 -5 -4 -3 -2 -1 0 1 2 3 4 5 6 7 8 “There was a moment when I stopped
WEEKS RELATIVE TO LOCKDOWN and thought: life is short,” says one
acquaintance, who went down to four
GET SMARTER days to start a business on the side.
“I have ambitions. I don’t see how
WEEKENDS SHOULDN’T I’m ever going to fulfil them while I’m
BE SPENT JUST TYING harnessed to the desk every weekday.”

UP LOOSE ENDS “Having Mondays off has restored
my faith in Sundays,” says a friend, who
dropped his hours to do more childcare.
Another adds: “A day spent wrangling
a one-year-old and a two-year-old
makes me appreciate my time at work
more than I thought possible.”

Just because childcare is unpaid, it
doesn’t mean it isn’t work. Tasks such
as caring, cooking and cleaning – more
vital to a functioning society than,
say, management consultancy – are
chronically undervalued and thus
have traditionally been outsourced to
domestic slaves, ie women. Herein lies
a core argument for the four-day week:
it would allow all of those hours to be
redistributed in a more equitable way.

I stopped working Wednesdays this
January. We have a baby; my wife has
a career; we split childcare. It sort
of works. Wednesday has become a
moment to bond with my son, but also
to see friends, perform errands, maybe
squeeze in a workout. By Thursday, I
appreciate the peace of my office, and I
get more done in less time. Of my group
of male friends, the one who continues
to work to an industrial schedule – a
programmer – worries that this makes
him a caveman: “It seems old-fashioned
to have a five-days-a-week job.”

MEN’S HEALTH 87

HowTo

MH’sTnoH-nEonCsUenTseTwINeiGghCt-lRosEsWexperts

Jason Jackson Artur Mike Molloy
Nutritionist at Zolkiewicz Nutrition coach
Millwall FC, London-based
with a Master’s with a PhD in
degree in sports PT whose Molecular &
and exercise clients include Cellular Biology;
nutrition.
@jasonjacksonpt celebrities founder of
and models. @m2performance
@arturzolkiewicz
nutrition

88 MEN’S HEALTH

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MEN’S HEALTH 89

DODGE UNREALISTIC
PLANS: DESTROY A KILO
A WEEK THE HEALTHY WAY

Q 01 Hard YES, YOU CAN EAT Molloy. For active men – and Jackson. In an Experimental ADDITIONAL PHOTOGRAPHY: MICHAEL HEDGE, DAN MATTHEWS, JOHANNA PARKIN, STUDIO 33, PHILIP HAYNES
and Fasted CARBS AND SLICE FAT that probably includes you & Clinical Cardiology study,
A kilo a week? But I saw – he advises including overweight men on a 70-80%
a plan on Facebook last Studies suggest What should I reduce? slow-burning fuel, such as fat diet with just 30g of carbs
week that promised that there is little Carbs? I can’t remember squashes, potatoes, oats and per day lost 10kg in eight
I could shift as much as difference between whether they’re good or wholegrains. Research in the weeks. “But drop-out rates
a stone in that time. a consistent intake bad these days. American Journal of Clinical are high,” warns Jackson. “It
With one neat trick, right? and intermittent That’s one way to create Nutrition suggests that men requires a lot of willpower.”
Try to hit your target any fasting, so long as an energy deficit, says Mike who eat wholegrains have It also takes your body a
faster than this and you’ll they balance out. If Molloy: “Most people in the a higher metabolic rate. while to adjust to the lack
put yourself at risk of 2,000kcal per day Western world eat about of carbs, making your
malnutrition. Either that, or feels tough, eat 300g of carbohydrates per Then why do people still workouts rather sluggish
you’ll end up losing water 2,400kcal on training day, so reducing that is bother with the keto diet? – at least temporarily.
weight, particularly if you’re days, five times a a good place to start.” You “Ketosis can result in
dodging carbohydrates. week, and 1,000kcal can halve that figure while impressive fat loss,” says
A rate of 0.5-1kg per week is on your rest days. still making room for the personal trainer Jason
considered safe by the NHS. odd sandwich.
02 Creatine
So how do I ensure I’m Gains Wait... So that means
losing fat, not just water? I can still eat bread?
Maintaining a calorie deficit Possibly the best If you want to, yes. “It’s
is central to any fat-loss plan. researched of all important to remember that
To lose 5kg in five weeks, fitness supps, there’s nothing ‘magical’
you’ll need a shortfall close creatine increases about reducing your intake
to 1,000kcal. For reference, strength and power of carbs versus, say, cutting
a (newly) active 90kg man during exercise, down on dietary fats,” says
can expect to burn about which translates to
3,000kcal per day (01). a bigger calorie burn.
Our insiders’ tips?
Buy a micronised
powder for easier
absorption, and take
it alongside your
pre-workout carbs.

90 MEN’S HEALTH

Your Fat-Loss Primer

EAT FISH TO KEEP So the old “no carbs I don’t need to do any So, I should do… which?
YOUR METABOLISM after lunch” rule is virtual marathons, then? Combine the two. LISS is
SWIMMING ALONG right after all? “You don’t need to torture easy to recover from and
That’ll be a big fat “no”. While yourself to achieve good beneficial for counteracting
MODELS: BRADLEY SIMMONDS, ADI GILLESPIE, LEON AT W ATHLETIC | ARTWORK: PETER CROWTHER AT DEBUT ART I think I’ll keep the carbs. 03 Ride It Out a modestly portioned dinner results,” says Zolkiewicz. You stress – another contributor
So, as long as I mind my is always sensible, a potato just need to be consistent. to weight gain. Try a 5K or
calories, can I pretty much Stuck for fresh doesn’t suddenly morph into 10K run, depending on your
eat whatever I want? inspiration? Finish something sinister once the What’s better: heavy fitness. HIIT is more time-
It’s still worth ensuring that your strength clock hits 4pm. However, weights or high reps? efficient but places greater
you’re ticking off your vitamins workouts with this timing your carbs can have To burn through excess fat stress on your body, so it
and minerals. “Micronutrients simple protocol. a part to play. “A better without losing muscle mass, requires a longer recovery.
are crucial for helping your On an AirBike or strategy is to focus on eating Zolkiewicz recommends Do HIIT after your strength
metabolism to run at its full SkiErg, go all-out 20-25g of carbs about an varying the intensity of your training (03) and LISS on
potential,” says Molloy. “For for 10 seconds, hour before a moderate- strength sessions with two dumbbell-free days.
weight loss, my top picks then recover at effort workout, or 40-50g high-volume days (15-20
are B vitamins, vitamin D, a gentle pace of carbs an hour before an reps), one moderate-volume Any recommended
magnesium, heme iron, iodine for 50 seconds. intense session,” says Molloy (6-12) and one low-volume fat burners?
and selenium. All of these Repeat for 10 (02). Proper fuelling can (3-5). Keep the rest periods “Walking lunges, squat
are essential for metabolic rounds. You’ll only be the difference between between sets short on variations and sled work are
health.” Seafood and eggs really be sweating a half-hearted trundle on high-volume days, so your among my favourite
are your power players. for 100 seconds, the treadmill and smashing heart rate stays high, torching exercises for
but it’ll give your through a fat-torching set of calories. Low-volume days stripping body
Any other hacks for a afterburn a bump. dumbbell burpees. “Aim for are designed to be performed fat,” says
healthier metabolism? carb-based meals that are at an easier intensity, so you Zolkiewicz.
“There is value in trying to lower in fat,” says Molloy. don’t burn out.
eat most of your food in “This will allow your body to I think my quads just
daylight hours,” says Molloy. absorb them more easily.” Is HIIT still the king of flinched… Does it matter
“There’s a rhythm to our cardio, or can I opt for a what time of day I train?
bodies, and the bacteria While we’re on the subject quick jog round the park? “There is a slight advantage
that live in our guts.” of workouts, what should High-intensity interval to training for fat loss in the
Research in Proceedings of I be doing? Cardio, cardio training has its benefits, but morning. We have a hormonal
the Nutrition Society noted and more cardio? it’s not inherently superior to profile that predisposes us
a link between obesity and Even if weight loss is your low-intensity steady-state to better fat metabolism, with
those who eat the bulk of only goal, neglecting cardio (LISS). “A meta-analysis elevated levels of cortisol
their calories at dinner. strength training is a mistake, of studies shows that they and growth hormone,” says
because adding muscle both have similar effects on Zolkiewicz. “Those who work
mass gives your metabolism body composition,” says out early may also feel less
a major boost. “For fat loss, Zolkiewicz. While a long run hungry throughout the day.”
I favour full-body sessions or ride will burn more calories
that cover all of the in the moment, interval
fundamental movement training – overload yourself,
patterns: squat, hip hinge, recover, then overload
lunge, push, pull and yourself again – triggers
carry,” says elite PT Artur a longer-lasting spike in
Zolkiewicz. “Do that your metabolic rate.
four times
per week, adding CHOOSE THE RIGHT TIME
in – yes – some cardio, TO TRAIN TO FIRE UP
and you’ll be on the YOUR PROGRESS
path to achieving some
seriously good results.”

MEN’S HEALTH 91

Your Fat-Loss Primer

Hunger is often an issue 04 The If calories are what really And that will stop my What about testosterone?
for me when I start a new Whole Truth matters, then why the fuss body from going into Will boosting my levels help?
fitness plan. How do I ease about high-protein diets? “starvation mode”, right? Testosterone is a crucial hormone
the pangs? In one study There’s another factor at play It’s true that your metabolism when it comes to weight loss,
Exercise triggers a drop in published in Food & here: what Molloy terms “the slows down when you eat says Zolkiewicz. Over-restrictive
blood sugar, which is why you Nutrition Research, thermic effect of food” (TEF), less. But a weekend splurge dieting can cause a drop in levels,
feel like emptying the fridge two groups were which refers to the energy won’t help. As for what will, so be careful about eliminating
as soon as you’ve towelled given sandwiches your body burns via digestion. Jackson points to the macronutrients such as fat or
down. It’s an issue that with matching “TEF is generally highest for benefits of increasing your carbs altogether. “There are some
improves as you get fitter calorie counts. The animal-based proteins,” he “non-exercise activity”: the supplements that you can take to
– but that probably doesn’t difference? One was explains. “However, complex workouts you don’t do in gym support your testosterone levels,”
help you when you’re higher in protein carbohydrates are not far kit, such as taking the stairs he says. “Personally, I’m a huge fan
considering double bagels. and made with behind (04).” So, eat more or mowing the lawn. These of ashwagandha. I take it every
Jackson advises upping your whole foods, while of these. “Processed carbs, kinds of activities contribute night before bed.” Sleep helps, too.
fibre intake. He points out the other was more on the other hand, have anything from 15% of your “One study suggests that a 15%
that vegetables with a high heavily processed. a low TEF and require very daily calorie burn if you’re a decrease in testosterone for those
water content – such as The former required little energy to digest.” sedentary man to 50% if who sleep five hours per night.”
salad greens and bell 47% more energy Evidence also suggests you’re active.
peppers – shrink after eating, to digest. that overcooking our food What’s the big deal with
“but fibre-rich foods have the causes us to absorb more That’s quite a big sleep and weight loss? Can
opposite effect and expand 05 Rest Easier carbohydrates. Soft pasta, for difference… I really burn fat by napping?
in the stomach, signalling the example, raises blood sugar It is, and an often overlooked
brain to reduce appetite. The Try to resist the levels higher than al dente factor. Start with a walk MORE TIME IN BED WILL
NHS recommends 30g per temptation to be does. Work out your jaw. before breakfast: in a PUT YOUR URGE TO
day, but most adults barely overly restrictive University of Bath study, SNACK TO SLEEP
consume half that.” Add with your evening Will I benefit at all from overweight men who walked
beans, chickpeas, berries, rye meal. A lack of a cheat day? for an hour upon waking “Sleep has a significant
bread and sweet potatoes sustenance can lead It might help you stick to your experienced a boost to two influence on leptin, the
to your repertoire. to disrupted sleep eating plan. In a Journal of genes linked to improved fat hormone that supresses
by spiking adrenalin Consumer Psychology paper, metabolism, PDK4 and HSL; appetite,” says Jackson. “In
FILL UP ON and cortisol. Focus dieters who “budgeted” the the same effect wasn’t noted one study, hunger increased by
FIBRE TO BEAT on combining calories they consumed for a when they ate first. A good 24% when men had less than
YOUR CRAVINGS protein with weekly treat reported finding reason to take charge of four hours’ sleep.” It increased
high-fibre carbs it easier to sustain motivation dog-walking duty. Plus, cravings for sweet and salty
to promote the and self-control. One study exposure to both cold air and food, while reducing interest in
production of sunlight increases your levels protein. “Studies have shown
melatonin, a key found that a weekly of “brown” fat tissue – the that poor sleep, over time,
sleep hormone. 2,700kcal day helped calorie-burning kind. decreases your resting
to binge-proof metabolic rate,” adds Molloy
dieters’ brains. (05). “Sleep deprivation slows
activity in the brain’s frontal
Fibre? I was sure you were Are there any other ways lobe, which is responsible for
going to say “protein”. to up my brown fat levels? self-control.” Poor willpower
Protein boosts satiety, too There is some evidence is often just lack of rest.
– though a study by the that certain foods and
University of Copenhagen supplements can recruit
found legumes curb hunger more brown fat cells. These
more effectively than meat. include curcumin (found

in turmeric), green tea,
resveratrol (found in

grapes, blueberries
and raspberries),
capsaicin (found
in chilli peppers)
and menthol
(found in mint).

LEGUMES: MEATIER SET DULL
THAN MEAT WEIGHT-LOSS
PLANS ALIGHT

92 MEN’S HEALTH

The past year has TARGET THE CAUSES
certainly been stressful. OF DAY-TO-DAY STRESS
BY MAKING LISTS

Will that cause weight

gain? Sounds like one

more thing to worry about.

“Unfortunately, there is

considerable evidence that

elevated levels of the stress

hormone cortisol can lead to

an increase of abdominal fat,

especially when combined

with low testosterone,” says

Jackson. Prioritising rest

and recovery will go a long

way towards offsetting this.

Use a smartwatch to track

your heart-rate variability.

If it’s lower than usual, you

might need to sub out

ADD MORE EXCITEMENT TO tougher training sessions
YOUR MEALS TO WARD OFF
BOREDOM HUNGER PANGS for walking, cycling, Any advice for easing

swimming or yoga. stress that doesn’t

involve meditation?

Nevertheless, willpower CLOCK UP BETTER RESULTS Molloy recommends writing
is something I could use BY KEEPING AN EYE ON exercises – even to those
more of. Any tips? YOUR HEART RATE who cringe at the word
You could try adding variety.
“Even when consuming the “journalling”. “In one study,
same amount of calories,
people on a monotonous diet students who wrote for
experience more intense
cravings, and at a higher a short period before bed
frequency,” says Jackson.
Switch up your veg according had reduced stress and
to what’s in season: a study in
Science found that this makes improved sleep quality,”
the food-processing microbes
in your gut more efficient. he says. Try jotting down
Right now, that includes
asparagus, Jersey royals, a to-do list for the following
purple-sprouting broccoli,
watercress, rocket and lamb. day. Getting those thoughts

Can I just take a probiotic? out of your head and onto
That won’t compensate for
a poor diet, but it might help. paper has been shown
“Gut health is an important
topic that people are rightly to help people fall asleep
geeking out about now,” says
Molloy. One study found that nine minutes faster.
a high-potency probiotic
called VSL#3 reduced weight Finally, how do I stop my
gain, even when participants resolve from crumbling
intentionally consumed when things get tough?
excess calories. Probiotics Our experts’ top tips are
have also been linked to comfortingly simple:
a reduction in anxiety – so schedule your week’s
they’re worth a pop. workouts in advance, rather
than waiting for a good time;
mentally rehearse scenarios
in which you’re likely to face
temptation and visualise
positive outcomes; track
your workouts, so you can
be motivated by what you
gain, not just what you lose;
and – most importantly –
aim for progress, not
perfection. Even the pros
have their off days.

MEN’S HEALTH 93

THESOCIAL
ADVANTAGE

94 MEN’S HEALTH

The perils of social media have been well documented,
from the erosion of our self-esteem to the manipulation

of our minds. But what about its potential as a force
for good? Use it wisely, writes Alex Mistlin, and your
social network can be a place for meaningful social
connection, at a time when young men need it most.

You just need to know where to scroll…

PHOTOGRAPHY BY ROWAN FEE

3 hours

The average time
spent on social media
per day by someone
under 24 – but is
this excessive?

MEN’S HEALTH 95

POSITIVE INFLUENCE

Concerns about young people’s excessive use of social media are
nothing new. But, for many, the alarm was sounded most urgently
with the release of Jeff Orlowski’s docudrama The Social Dilemma,
which reached Netflix last September. Marshalling an impressive
roster of former engineers and executives from companies such
as Facebook and Google, the film puts forward a compelling case
against our compulsive posting and scrolling.
You might have heard the phrase: matter, the tone is upbeat and hopeful. photos of variable quality look better
“If you’re not paying for the product,
you are the product.” In other words, The phrase “No one should go through than they really were. Over time, its
advertisers are the clients, and your
attention is what is being sold to them this alone” features often. users began to apply this same logic
– and the more of it they can claim,
the better. In The Social Dilemma, In a sense, its followers aren’t alone. to their lifestyles.
Silicon Valley computer scientist
Jaron Lanier takes this sentiment one At a time when most people living in Most criticisms of Instagram focus
step further: “It’s the gradual, slight,
imperceptible change in your own the UK have been physically distanced on this aspect of the platform: that it
behaviour and perception that is the
product… changing what you do, how for the best part of a year, social media presents an idealised version of other
you think, who you are.”
communities such as Wilson’s have people’s lives, which consequently
There can be no doubt that social
media has changed the way we think provided a lifeline for young people makes us feel bad about our own. But
and behave. But what is equally
true is that Lanier’s appeal for us whose traditional support systems while the pandemic hasn’t quite killed
to delete our social media accounts
is unrealistic. The discussion around have been disrupted. “They’ve saved off the holiday pics and humblebrags,
social media too often presupposes that
it is something that can be ignored – as a lot of people from feeling intensely it has dampened their popularity. After
if the experiences that young people
are having online were unimportant. alone,” says Wilson. “We’ve had enough a year in which few
So, here’s a different question: can “Particularly young of doomscrolling of us had much
changing the way we use it influence people, who might through COVID news. to show off about,
our behaviour for the better? feel like no one has many who tried
ever been through were swiftly
ONLY CONNECT
this before. Even Instead, we want a branded tone-deaf
“I was 26 when my mum died,” Rachel finding one other and out of touch.
Wilson tells me over Zoom. Wilson, personwithastory beacon of positivity” Love Island stars
now 28, is a writer and the founder of similar to yours takes reportedly lost
the Grief Network (@griefnetwork),
an Instagram account with more than that feeling away.” During the first followers by their thousands after
5,000 followers. “Grievers have felt
a sense of community on Instagram,” lockdown, Wilson received at least they posted pictures of themselves in
she says. “We’ve seen a lot of people join
the Grief Network this year because a dozen direct messages a day. Dubai during a national lockdown.
they’ve been bereaved – whether by
the coronavirus or by something else – There is, nonetheless, something Meanwhile, a different breed of social
and they haven’t even had something
that looks like a normal funeral.” dystopian about the idea of using poster has been rising in popularity.

The Grief Network describes itself technology as a means to cope with REASONS TO BE CHEERFUL
as “a community by and for bereaved the intensely human emotion of loss,
young people”, and the page hosts
Wilson’s thoughts and reflections on or loneliness. After all, 2020 was the The Happy Broadcast (@the_happy_
the subject of loss, alongside coping
strategies. Despite its painful subject 40% year when the word broadcast) is an Instagram page with DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK I PROP BUILD: JETHRO HAYNES
“doomscrolling” entered more than 578,000 followers. It
of the global the general lexicon, specialises in colourful, illustrated
population uses used to describe the images featuring good-news stories
social media compulsive consumption from around the world, as well as tips
of negative news stories for maintaining your mental health

in a futile attempt to counteract (including, ironically, dealing with

feelings of uncertainty. social-media-induced anxiety). It has

But while it’s hard to make a case for had a significant spike in engagement

the mental health benefits of refreshing since late March 2020.

the daily COVID-19 statistics, many of Mauro Gatti, the illustrator who

us have leaned heavily on social media operates the page, thinks that this

to stave off the lockdown blues. For is partly a matter of logistics: most

some people, it has prevented a lonely of us are spending more time staring

12 months from being even lonelier. at our screens. But it’s also a reflection

When Instagram was launched in of our appetite for optimism over

October 2010, its USP was its photo- narcissism. “People have had enough

editing tools. Built-in smartphone of doomscrolling through the latest

cameras weren’t as advanced as they COVID news, and instead they want

are now, so it offered a way to make

96 MEN’S HEALTH

DIFFERENCE
IN THE DOSE

2hr While the majority
55min of people in all age
groups use social
media daily, our time
logged on differs
across demographics

2hr
38min

1hr
49min

1hr
12min

*WORLD ECONOMIC FORUMUSED RESPONSIBLY,
SOCIAL MEDIA CAN
GEN ZBE A LIFESAVER
Users under 24
MILLENNIALSa beacon of positivity,” says Gatti, whois increasingly a place where usersOnline communities can provide that
created the page as a salve for his own space, offering a chance to exchange
25-40mental health struggles, as much asgo in search of help and support,”ideas with like-minded people.
GEN Xfor those of others.
41-56he says. “That’s where the Happy“Sometimes, it’s hard to tell my
BABY BOOMERS“I’ve always been a bundle of anxiety,”friends directly that I feel like shit,”
57-75*he says. “That’s why I decided to investBroadcast wants to exist.”Wilson continues. “Instead, I’ll post
time and energy into [creating the page], a story about how I’m feeling, and that
to highlight the work of the fixers, the According to a Mental Health provides the spark for people to check
doers and the problem-solvers. It’s in.” Wilson concedes that broadcasting
a place where the news can provide Foundation survey conducted last her emotions to thousands of near
inspiration, rather than cause fear.” strangers might seem egotistical. “But
The page’s most popular post of 2020 April, a quarter of adults experienced it’s just the way that younger people
was about Scotland becoming the first communicate. Our understanding of
nation to include LGBTQ+ history in the feelings of loneliness 4 in 10 the etiquette of social media means
national curriculum, with 95,807 likes. during lockdown – but 18-to-24-year- that when you see your friend posting
the figure rises to four olds were lonely more or less than usual, it’s a bit like if
Gatti believes that the way in which in 10 among the younger during lockdown they’re behaving strangely in real life.”
we use social media could well be demographic. “Many
changing for the better. “Instagram young people don’t have

that core family unit,” says Wilson.

“Maybe you have a boyfriend or

girlfriend, but you probably don’t live

with them. You’re either alone, or

locked down with your parents or

flatmates. You need your own space.”

MEN’S HEALTH 97