Mens Health 03 March 2014 USA

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Thom Richard is one of the few pilots in the world to possess the talent, experience and courage required to compete in the final of the famous Reno Air Races – the world’s fastest motorsport. Less than ten champions are capable of vying with each other at speeds of almost 500 mph, flying wing to wing at the risk of their lives, just a few feet off the ground. It is for these elite aviators that Breitling develops its chronographs: sturdy, functional and ultra high-performance instruments all equipped with movements chronometer-certified by the COSC – the highest official benchmark in terms of reliability and precision. Welcome to the Breitling world.

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FEATURES / COVER STORIES

03.14

The Real Fight Club

Take your muscle to a place it’s never been.

BY TREVOR THIEME, C.S.C.S. PAGE 120

40Poker Is Healthy Call your neighbors!

86Married Women!

The sex they crave.

BY MIKE DARLING

9020 Power Snacks Go ahead, chow down.

P Ph ho o tt o og g rr a ap ph h b b yy B BE EN N JJ A AM M II N N L LO OW WY Y ff o o rr M Me en n ’’ ss H He e aa ll tt h h // R Re ep po o rr tt a ag ge e b b yy G Ge e tt tt yy II m ma ag ge e ss

BY MATTHEW SOLAN

97Burn Fat 24-7 The all-new Spartacus workout!

BY TOM HANSEN

106 Jimmy, by Jimmy Fallon asks himself the tough questions.

126 5 Crazy Exercises Crazy enough to work.

132 The Science of Fat Your gut, explained.

BY JIM THORNTON

03.14

96

Nutrition

Fitness

60

Sex

50

Guy Wisdom

76

Health

EVEN MORE USEFUL STUFF...

32Triumph over Pain

30Is She into You?

45Make Your Escape 26 Where There’s

12 Your To-Do List Put some spring back into your life.

Supercharge your sperm with these foods.

Intense exercise may toughen your resolve.

Why she’s playing coy— and how to win her over.

Take a spring break and retain your dignity!

42Eat Your Way to

34Stand Strong!

50The Girl Next Door 66 78Put Health in Your Deck Out in Denim

16 First Word Are you invested?

a Six-Pack!

Discover your magic weight-loss number.

60Peanut Butter

and Awesome

We reinvent your favorite sandwich.

76Hot Stuff!

Measure your stability with this simple test.

How do I put her in the mood for morning sex?

Make this classic jacket all yours.

54Cram In a Workout 52 Date a Bombshell

70Look Years

Busy? Max out your exercise efficiency with these get-fit-quick tips.

Allow Abbie Cornish to take your hand.

Take off this layer.

64Ask Jimmy the

72Size Up Any

My girlfriend is shy around my friends. How do I help her open up?

Six telltale signs.

56Pack On 30 Pounds of Pure Muscle

Soup up your game with the coolest thermoses.

Actor Kit Harington did it.

You can too!

112Praise Cheeses!

96Power Your Pullup

How gooey goodness builds muscle.

Intensify your muscle growth with one move.

BY CLINT CARTER AND PAUL KITA

BY MICHAEL EASTER

Bartender

Younger

Situation

74Up the Ladder,

or Down and Out?

The keys to the corner office are here.

Smoke...

MetroGrades ranks U.S. cities on smoking.

18 Lifesavers Tips from a shrink.

Do at-home, tech-based medical devices work?

20 Ask Men’s Health Does it matter which mouthwash you buy?

98Live Longer!

29 Bulletins News on health, sex, food, and fitness.

These nine health investments pay off big-time.

45 Advantage Gain your edge!

Own Hands

BY JOE KITA

81 How to Do Everything Better Hit the slopes, build a sturdy workbench, and deter burglars.

140 The Average Guy Are you social or SOL? Retweet this, men.

92Damn Kids!

Why a child who swears may not be cursed.

BY DAVID MCGLYNN

Spring 2014 Guide to Style Flip this magazine over for the eight looks every man must master. Learn how to dress to own any room, earn your next promotion, catch her eye, conquer the outdoors, and more. Warning: Closet churn ahead.

10 MENSHEALTH.COM | March 2014

128 Spend Smarter Successful men share their no-regrets buys.

ON THE COVER Jimmy Fallon, photographed by Peter Yang. Styling by Brian Boyé, hair by Courtney Benedetti/Frederic Fekkai/ Tracey Mattingly, makeup by Cyndie Boehm/Giorgio Armani Beauty/Tracey Mattingly. Rag & Bone T-shirt, Dior Homme jeans, Omega watch; Bottega Veneta polo shirt (above).

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Your To-Do List

J.I. RODALE

Founder, 1942–1971

ROBERT RODALE Chairman of the Board and CEO, 1971–1990

ARDATH RODALE CEO and Chief Inspiration Officer, 1990–2009

MARIA RODALE Chairman and Chief Executive Officer

Hit the plex for some serious flex. Today the new chapter of 300 opens, with Sullivan Stapleton in the lead and Rise of an Empire as the subtitle.

Skip the popcorn (smuggle in protein-rich peanuts) and get psyched for the gym. Look for our new 300 workout in the April issue, on sale March 11.

FRI

2

4

Oscar night! Our rule: No snark about anyone’s dress unless you own a tuxedo and can tie a bow tie. Learn how, just so you can untie it at night’s end, Sinatra-style. The tux color trend: midnight blue or charcoal gray.

Can Fat Tuesday (English for Mardi Gras) actually be good for you? Sure! A sugar-andcaffeine combo may briefly boost attention.

So have that coffee and cruller—just atone for it later. The pope says so.

And Men’s Health.

17

18

SUN

M O N This St. Patrick’s Day, cook up a classic: corned beef and sauerkraut. Fermented cabbage can be good for your gut, so try to keep it down, Seamus. Better yet, use the MH recipe: Go to MensHealth. com/guy-gourmet.

TUE

T U E Here’s a March Madness stat to dazzle your buddies. Add up the seedings of your Final Four and hope for a 10 or 11. The average since 1985 is 10.8. Your buddies are easily dazzled, aren’t they? Now start throwing darts.

12 MENSHEALTH.COM | March 2014

9

You should’ve turned your clocks forward for daylight saving time, so we can cut the grass or play nine holes after work all summer long. And for tomorrow, anyway, we can oversleep and show up for a meeting an hour late.

SUN

20

T H U It’s spring, when a young man’s fancy may be stimulated by luteinizing hormone and melatonin signals.

The scientific community isn’t exactly sure what causes spring fever. We’re pretty sure it has to do with skirts.

Follow us on Twitter: @MensHealth

M rr .. X M Xe e rr tt yy (( p ph ho o tt o o -- ii ll ll u u ss tt rr a a tt ii o on n )) ,, cc o ou u rr tt e e ss yy o o ff W Wa a rr n ne e rr B B rr o o ss .. P P ii cc tt u u rr e e ss (( p ph ho o tt o og g rr a ap ph h ss )) ,, TT R RA AV V II S S L LA AD DU UE E (( ii ll ll u u ss tt rr a a tt ii o on n ss ))

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© 2 0 1 4 R O DA L E I N C.

THE FRAGRANCE FOR MEN

SIMON BAKER

givenchybeauty.com

AVAILABLE AT MACY’S AND MACYS.COM

SPEND.

FIRST WORD

■ I’M NOT ALLOWED TO TRADE STOCKS ANYMORE. THIS MANDATE CAME FROM MY WIFE BACK IN 1999,

when we were engaged, after I’d lost $3,000 of our honeymoon fund day-trading Y2K stocks.

It was hard for me to protest, since I’d also managed to lose money in such blue chips as Boeing, Home Depot, AT&T, and Cisco during the greatest bull market of our time. My specialty was losing my patience and selling just before a stock spiked.

But hey, mutual funds are nice too. The green arrows on my quarterly statements are pretty. Plus, they free me up to do a different kind of investing—in myself, in my family, in my life. In, well, happiness. Some of my favorites: My watch. I was hankering for a watch with presence. I spent more than I’d wanted to, but once I started wearing it to work, I began being more of a presence—walking taller, speaking more confidently, actually showing up on time for meetings. Investment: $2,000.

Cheap wine. Most evenings, as my girls are doing their homework, I uncork an inexpensive cabernet and pour two glasses. It’s my signal to take a deep breath, relax, and enjoy my favorite people in the world. Sometimes I even let my wife drink one of them. Investment: $10.

A fuzzy duck. When my 11-year-old was a baby, she saw a plush toy in a store and started belly-laughing. I bought it, of course. It’s still in her bedroom and reminds me often of the pure joy kids feel—and bring. Investment: $15. (Okay, $30—I bought a backup just in case!)

A VHS tape, now 13 years old. My wife and I weren’t going to spring for a wedding videographer; I’m so glad we did. Along with hours of boring, unedited footage, we also have a slick video, put to music, that perfectly captures the spirit and emotion of the day—and brings it flooding back in four minutes or less. Investment: $750.

My point: Not all returns on your investments can be measured in dollars and cents. In “The Best Buck I Ever Spent,” on page 128, we asked 19 guys—from Sir Richard Branson and Donald Trump to a group of MH readers—to describe their best investments of all time. No one said Apple or Google. One guy mentioned a beer, another a treadmill. Each man told a story about a surprising expenditure that quite literally changed his life.

You probably already ask yourself if you’re saving enough. But here’s an equally important question: Are you spending enough?

6 THINGS YOU REGRET PAYING FOR Drugs. They taught me that my body is a breakable object with a fragile mind within it. I turned to nutrition and fitness for the cure.

TERRELL McKEOWN, VIA FACEBOOK

That girl during my junior year in high school. It was the most expensive six months of my life!

R. TODD STEPHENS, VIA FACEBOOK

I joined a gym and, for 18 months, paid but didn’t go. Then one day I really thought about what I was hoping to gain—better health, quality time with my family. Today I’m 50 pounds lighter.

Know what’s waiting at the finish line, and you’ll get there faster.

BILL SULLIVAN, VIA FACEBOOK

Trying to be a “good” everything—friend, boy friend, son—and realizing that my hard-earned cash was being enjoyed by everyone but me.

Bill Phillips, EDITOR-IN-CHIEF @billphillipsMH

Tweety Bird floor mats for my wife’s car. I thought any gift is better than no gift. Wrong!

MICHAEL ENGLES, VIA FACEBOOK

No regrets. These experiences make us who we are; a good education is never cheap.

RAJ HAYER, VIA FACEBOOK

16 MENSHEALTH.COM | March 2014

Ph P ho o tt o og g rr a ap ph h b b yy S SP PE EN NC CE ER R H HE EY YF FR RO ON N // R Re ed du u xx P P ii cc tt u u rr e e ss ,, g g rr o oo om m ii n ng g :: A Am m aa n nd da a B Be e cc zz n ne e rr

RODRIGO SALAZAR, VIA FACEBOOK

OUR ADVISORY BOARD BRAIN HEALTH P. Murali Doraiswamy, M.D. David S. Liebeskind, M.D.

Share Your Passion

Run a Reality Check

“Invitations and other chances to socialize are valuable. I’m a big football fan, so my buddies and I go to all the Florida State games together. Find whatever you’re interested in and share it with friends.

Whether it’s art, poker, books, movies, hiking, or sports, just make sure it’s a regular gettogether that’s fun and gives you time to talk.”

“Every day I take a few minutes to mentally list the things in my life I value most—my sons, my marriage, and my friends. This renews my sense of purpose, takes me outside of myself, and reminds me why I do what I do. I’ll even go through it while I’m running errands or doing chores around the house. It also helps me stay motivated.”

CARDIOLOGY John Elefteriades, M.D. Prediman Krishan Shah, M.D. Eric J. Topol, M.D..

DENTISTRY Mark S. Wolff, D.D.S., Ph.D. DERMATOLOGY Adnan Nasir, M.D., Ph.D. EMERGENCY MEDICINE Travis Stork, M.D. EXERCISE SCIENCE Alexander Koch, Ph.D., C.S.C.S. Mark Peterson, Ph.D., C.S.C.S.*D FAMILY MEDICINE Ted Epperly, M.D. GASTROENTEROLOGY Mark Welton, M.D. INTEGRATIVE MEDICINE James N. Dillard, M.D., D.C., L.Ac. MENTAL HEALTH Thomas Joiner, Ph.D. William Pollack, Ph.D. NUTRITION Alan Aragon, M.S. Jeffrey Blumberg, Ph.D.,

THOMAS JOINER, Ph.D.

F.A.C.N., F.A.S.N., C.N.S.

Michael Roussell, Ph.D.

A Psychologist’s Coping Tips The suicide rate among men ages 35 to 64 rose 27 percent between 1999 and 2010. One reason? We’re experiencing a crisis of connection, says Thomas Joiner, Ph.D., a professor of psychology at Florida State University. Joiner studies the causes of suicide and has written a new book about it, The Perversion of Virtue. “Work and the pursuit of success can be isolating,” he says. “If you find yourself disengaging socially, take action.” Do some colleagues run or hit the gym at lunch? Join them. Does a buddy need help with his deck? Grab a hammer. “Social involvement is key for mental health,” he says. “At least once a month, accept an invitation you’re on the fence about.”

1 AVOID RISKY ROMPS

Improve Your Flexibility

Embrace the Outdoors

“I exercise every day, usually by playing soccer with my team, the Tallahassee Draggins.

But if I can’t make practice, I switch it up: I’ll run on the treadmill or spin on a stationary bike. They’re not my favorite activities, but reading a good biography or history book on my Kindle helps pass the time. I adapt rather than miss exercising.”

“Research suggests that people who spend more time in natural surroundings are less lonely and in better health. I have a tangerine tree and a vegetable garden in my yard that I tend every morning. Walking or driving through a forest, field, or park also works. Note a small detail or color and think of a positive association to the past.”

2 CAPTURE CANCER

3 FINISH STRONGER

SEX AND RELATIONSHIPS Debby Herbenick, Ph.D., M.P.H. SLEEP MEDICINE W. Christopher Winter, M.D. SPORTS MEDICINE Nicholas A. DiNubile, M.D. Jordan D. Metzl, M.D. TRAINING Alwyn Cosgrove, C.S.C.S.*D BJ Gaddour, C.S.C.S. Bill Hartman, P.T., C.S.C.S. David Jack UROLOGY Larry I. Lipshultz, M.D. Judd W. Moul, M.D., F.A.C.S. WEIGHT LOSS David Katz, M.D., M.P.H., FACPM, F.A.C.P.

Jeff S. Volek, Ph.D., R.D.

4 PLAY IT SMART

Don’t be a test dummy. A study from Indiana University found that only half of people tell their partner they’ve been tested for specific STIs. Volunteer your results and then ask for hers.

Broaching the topic may feel uncomfortable, but the more often you do it, the easier it’ll become, the researchers say.

Play by your own rules: National screening guidelines fail to catch as much as 10 percent of colon cancer cases in high-risk people, say University of Utah researchers. If it runs in your family, have a colonoscopy at age 40 or when you’re 10 years younger than your relative was at diagnosis, whichever is first.

Cap your workout right. Taking creatine after exercise—not before—brings greater strength gains, say researchers at Nova Southeastern University. (A strenuous resistance session can enhance the effect.) Look for creatine capsules or powder made from Creapure, which is known for its purity standards.

Game on! A PLOS One study found that video games may improve cognition. The catch: Strategy games (StarCraft, in this case) provided a boost, but life-simulation games (The Sims series) had no effect.

Find a challenging, decisionbased game, and don’t overdo it; 30 minutes is all you need.

Debby Herbenick, Ph.D., M.P.H., codirector, Indiana University Center for Sexual Health Promotion

Mark Welton, M.D., chief of colon and rectal surgery, Stanford University School of Medicine

David Jack, sports performance and conditioning coach based in Phoenix, Arizona

David S. Liebeskind, M.D., professor of neurology, UCLA Geffen School of Medicine

18 MENSHEALTH.COM | March 2014

I L L U S T R AT I O N B Y M A R T K L E I N

Sm S ma a ll ll ii ll ll u u ss tt rr a a tt ii o on n ss b b yy H HU UB BE ER R TT TT E ER RE ES SZ ZK K II E EW W II C CZ Z

2-SECOND LIFESAVERS

OPHTHALMOLOGY Kimberly Cockerham, M.D.,

F.A.C.S.

Is there really any difference between mouthwashes?

JOHN, BOISE, ID

Some are just minty rinses, whereas others are medicine for your mouth. But we’ll save you from trying to tell them apart.

Our picks (below) can help you solve any dental dilemma, and they’re all alcohol-free. “Alcohol dries your mouth and can burn gum and cheek tissue,” says Michael Apa, D.D.S., a clinical assistant professor at NYU’s College of Dentistry. Whichever mouthwash you buy, swish and spit after flossing and brushing; this will remove any plaque or germs left behind, Dr. Apa says.

If you’ve heard your dentist’s drill in the past three years, use a rinse that contains sodium fluoride. It kills germs and shields your teeth from acids, says Mark Wolff, D.D.S., Ph.D., MH’s dental advisor. Try ACT Anticavity Fluoride mouthwash ($5, drugstores).

Gum Health Cetylpyridinium chloride can tame germs and swelling in your gums, says Marjorie Jeffcoat, D.M.D., a professor of periodontics at the University of Pennsylvania School of Dental Medicine. Try Colgate Total Advanced Pro-Shield mouthwash ($6, drugstores).

20 MENSHEALTH.COM | March 2014

Dry Mouth Relief Perpetually parched? That’s dry mouth, which can breed tooth decay and bad breath.

Dr. Wolff recommends Biotene Dry Mouth Oral Rinse ($7, drugstores). It contains the same enzymes that your salivary glands produce to moisturize your mouth.

Whitening If your only oral issue is discoloration, a whitening wash can fend off stains that build up between professionalstrength treatments, says Dr. Apa. Use a rinse that contains 2 percent peroxide, such as Crest 3D White Glamorous White Rinse ($8, drugstores).

Organic Cleaning If you like to err on the side of organic, try Coldstream Naturals ($12, rodales.com).

This USDA-certified organic rinse has antioxidants to fight free radicals, and baking soda to neutralize acids. The baking soda also scrubs away plaque, Dr. Jeffcoat says.

Ph P ho o tt o og g rr a ap ph h b b yy V V II C C TT O OR R P PR RA AD DO O ,, p p rr o op p ss tt yy ll ii n ng g :: R R ii cc h h ii e e O Ow w ii n ng g ss // H Ha a ll ll e e yy R Re e ss o ou u rr cc e e ss

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freelancer collection

66% YOUR BODY, DISSECTED

by T.E. Holt, M.D.

Why do we blush?

CHARLES, PORTLAND, OR

The physiology is easy: Under the influence of adrenaline, blood vessels in your face—and only your face—dilate, tinting your mug red. Like other facial signals, this seems to have a social function. Say you’ve inadvertently violated a norm, by belching in church, say. Unless you’re a complete oaf, you’re going to blush. By exhibiting an involuntary sign of your embarrassment, blushing testifies to your sincere regret.

But the reaction doesn’t have to result from an overt transgression: We also tend to blush when we receive compliments, out of a sense that we don’t really deserve them (or to placate others who might think they deserve them more). The involuntary part is important: There’s no such thing as an insincere blush. Blushing helps the people around us know how we fit—or don’t fit—into the group. Fortunately, most people think blushing is cute, so it tends to unleash a flood of reassuring responses— just when you need them most.

What should I look for when selecting a cardiologist?

TIM, ROANOKE, VA

Before you search for a doctor you can trust with all your heart, talk to one you already know: your primary-care physician. Your PCP can tell you the type of cardiologist you need based on your issues, explains Stephanie Moore, M.D., F.A.C.C., a cardiologist at Massachusetts General Hospital Heart Center. “Some specialize in heart muscle damage while others focus on heart rhythm disturbance,” she says. Once you know the subspecialty, ask your PCP which local doctors have given their past patients the best results, and then confirm that they’re certified in their subspecialty by the American Board of Internal Medicine. (Go to certificationmatters.org.) Break any

ties by zeroing in on a doc who takes your insurance (natch) and who is committed to keeping your primary-care physician in the loop. “Care coordination is the most important part of getting the right diagnosis and tests completed when you have multiple doctors,” says Dr. Moore.

Is there anything I can do to make a scar less visible?

SCOTT, NEW YORK, NY

Pretend you’re prepping for a day at the beach.

Summer may not be here yet, but the sun’s ultraviolet rays can still trigger the formation of free radicals that reduce your skin cells’ ability to heal, says Robyn Gmyrek, M.D., director of cosmetic dermatology at Columbia University Medical Center. She recommends applying a scar ointment such as Mederma Scar Cream Plus SPF 30 ($21, walgreens.com). In addition to the sunscreen, this product contains an onion extract that’s thought to inhibit the production of excess collagen, which is the basis of scar tissue. For raised scars, Dr. Gmyrek also advises treating the area with silicone gel sheets, such as ScarAway Silicone Scar Sheets ($20, amazon.com). These little epidermal blankets keep your skin hydrated, reducing redness and promoting healing. Now, if your mark is more than a year old, see a dermatologist to discuss advanced treatments. Depending on the size and texture of the scar, he or she may recommend laser resurfacing, cosmetic fillers, or steroid injections, Dr. Gmyrek says.

I’m 28 and can’t grow a beard. Why?

Source: Cornell University

How can I build a butt that women will want to grab?

TOM, PATERSON, NJ

To create grabbable glutes, you need to hit heavy weights.

“The barbell hip thrust is your weapon of choice,” says Bret Contreras, C.S.C.S., who’s trained Olympic and professional athletes. “The move activates your glutes better than any other exercise, you can really load it up, and it’s completely safe.” Use a weight you can lift at least 10 times.

“This creates a lot of tension and metabolic stress on the muscle, two big factors of muscle growth,” he says.

1

PAUL, ALLENTOWN, PA

Let us guess: You tried and failed last Movember?

Don’t be hard on yourself. “The pattern of your facial hair growth and how thick that hair grows is largely hereditary,” says Jeffrey Benabio, M.D., a board-certified dermatologist for Kaiser Permanente in San Diego and the founder of The Derm Blog. See, during puberty you began producing androgens for growing facial hair. This continued into your early 20s. In your case, the amount of hormones and your hair follicles’ response to them led to sparse whiskers. But rather than bemoan your beardlessness, make the most of

I keep hearing about a grain called teff. Is it worth trying?

TODD, BOULDER, CO

2

DIRECTIONS Load a barbell and place it on the floor parallel to a bench. Sit on the floor and put the barbell across your hips, keeping your knees bent, feet flat on the floor, and back resting against the bench [1]. Push your upper back into the bench and raise your hips so the barbell rests there and your knees, hips, and back are aligned [2]. Do not extend past that point. Squeeze your butt at the top of the move. Slowly lower the bar until the plates touch the floor.

That’s 1 repetition. Do 3 sets of 10 reps.

Ph P ho o tt o og g rr a ap ph h ss b b yy B BE E TT H H B B II S SC CH HO OF FF F

Teff is popular with gluten-free folks, but you don’t have to be wheat-averse to try it. It has a higher protein content (26 grams per cup) than most other grains and is especially rich in lysine, an amino acid that aids muscle repair.

Jim White, R.D., an Academy of Nutrition and Dietetics spokesman, suggests it as a booster. “I put it in oatmeal, protein shakes, and salads,” he says.

“Use 2 or 3 tablespoons a day, especially before or after a hard workout.”

22 MENSHEALTH.COM | March 2014

Amount of your buffet food you take from your first three options, a study shows. Start with lower-calorie foods— like yogurt, fruit, or low-fat granola—in a breakfast buffet.

TOW. HAUL. BUILD ANYTHING. toyota.com/tundra

Prototype shown with options. Production model may vary. Š2013 Toyota Motor Sales, U.S.A., Inc.

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24

DOES IT WORK? THE SLEEP NUMBER DUALTEMP LAYER WORTH IT FORGET IT

The sell: Ads for this mattress topper promise a “new degree of sleep.” The pad uses the air in your bedroom to either heat or cool to your desired setting. Each side has its own wireless remote. You’ll pay $1,700 for a queen and $1,900 for a king (sleepnumber. com or Sleep Number stores).

The reality: This might just let couples agree to disagree about what’s hot in the bedroom. Our testers were impressed by the pad’s soft, plush memory foam and ability to heat and cool the whole surface of each side of the bed. Even with one side on the hottest setting and the other on the coldest, each side’s temp stayed distinct, with no variation in the middle. The unit can dip 8°F below ambient room temperature and rise 25°F above.

But the benefits of fine-tuning your sleep temperature may go beyond comfort: Research suggests that temperature is a key ingredient for a sound, refreshing snooze, says W. Christopher Winter, M.D., medical director of the Sleep Medicine Center at Martha Jefferson Hospital and MH sleep advisor. If your core body temperature dips or spikes out of its comfort zone, you may doze less deeply.

Dr. Winter also likes the dual-zone ChiliPad ($899 for a queen and $999 for a king, chilitechnology.com), which warms and chills water circulating in coils within the pad. This can change the surface temp from 60° to 110°F.

what you can grow. Keep your stubble short and neat (think James Franco). Use adjustable clippers to maintain ⅛ inch in length, says Craig the Barber, founder of The Men’s Room, a grooming website.

What’s prolotherapy, and should I try it for my sore knee?

ERIC, LANSING, MI

You’ll be accepting short-term hurt for long-run relief. With prolotherapy, a clinician typically injects a sugar solution into and around your aching joint. This triggers

local inflammation, which attracts growth factors that heal damaged tissues. It makes the most sense for a tendon tear because tendons have some regenerative abilities, says Thomas Best, M.D., Ph.D., chairman of sports medicine at Ohio State University.

Some docs may also suggest prolotherapy for osteoarthritis: In a University of Wisconsin study, people who received three to five monthly treatments reported 25 percent improvement knee stiffness, pain, and function after 24 weeks. Unfortunately, the effect may be temporary. “There’s no scientific reason to think prolotherapy will repair the deteriorating cartilage seen in arthritis, because cartilage doesn’t repair itself,” says Dr. Best. In this case, you’re better off using it for pain management until you reach a more lasting solution, such as weight loss or knee replacement, he says.

Visit aaomed.org/prolotherapy-doctor to find an orthopedist with proper training in the field. But be warned that insurance may not cover the treatment. Prices vary, but in one study from Bastyr University in Seattle, patients reported paying an average of $104 a session.

My mom buys a “superhoney” called manuka that she uses as a topical antibacterial. Is she crazy?

DAVE, SPOKANE, WA

Not at all. The buzz is about its potent antibacterial properties, says Peter Molan, Ph.D., a professor of biological sciences at the University of Waikato, New Zealand.

Manuka contains high levels of methylglyoxal (MGO), a germ-fighting compound that, unlike cousin compounds in other honeys, doesn’t break down upon contact with blood or saliva. This is why people find manuka, which comes from bees that feed on flowers native to Australia and New Zealand, so effective for treating cuts and scrapes, Molan says. “I would recommend manuka honey, covered with some sort of dressing, as first aid on minor wounds and on any burns where the skin is still intact,” he says. But shop smart: Some “manuka honey” contains just a smidge of manuka mixed with other honey, he says. Look for products with a nonperoxide activity (NPA) level of +10 or an MGO rating of 250 or higher. And if fluid is seeping from the wound, use an FDA-approved manuka-fortified bandage so the honey stays put. We like Medihoney Calcium Alginate Dressings with Medical Grade Honey ($54 for 10, amazon.com).

Have a question no one else can answer?

Ask at MensHealth.com/experts.

HIS JEANS WILL TELL A STORY, FROM EVERY GREASE STAIN TO FADE MARK AND TO EVERY RIP & HOLE.

METRO GRADES

Butt Heads JUDGING BY THE OVERFLOWING ASHTRAYS IN ST. LOUIS,

we’re calling nicotine a Gateway drug: The city smoked the competition in our ranking of places where folks light up. There’s no simple explanation, but political opposition in Missouri leaves little support for raising tobacco taxes or funding smoking cessation programs, says Sarah Bobmeyer, M.P.H., a tobacco policy researcher at Washington University in St. Louis. And even when measures to clear the air are put into place, they’re filled with holes. “The city has a smoke-free policy, but certain places are exempt,” Bobmeyer says. “The workers aren’t protected, and neither are the patrons.” —LILA BATTIS

Smoke-Free Cities

Pack-a-Day Towns

1

SALT LAKE CITY, UT

100 ST. LOUIS, MO

2

NEWARK, NJ

99 JACKSONVILLE, FL

3

HONOLULU, HI

98 KANSAS CITY, MO

4

SAN FRANCISCO, CA

97 CHARLESTON, WV

5

SAN JOSE, CA

96 WINSTON-SALEM, NC

6

SEATTLE, WA

95 OKLAHOMA CITY, OK

7

LOS ANGELES, CA

94 LOUISVILLE, KY

8

OAKLAND, CA

93 LEXINGTON, KY

9

JERSEY CITY, NJ

92 TULSA, OK

10 NEW YORK, NY

91 PHILADELPHIA, PA

For full rankings, go to MensHealth.com/metrogrades.

STUB THAT STOGIE

THE WALL-TO-WALL ASHTRAY

CIGAR SALES

0 BILLION 1997

2012

Source: Alcohol and Tobacco Tax and Trade Bureau

3 Drug-Free (and Free!) Ways to Stop Smoking 1 / LOG ON TO KICK BUTT

New research from the University of Georgia found that joining an online support group made smokers more confident that they could quit, raising their odds of success. Participation is key, says study author Joe Phua, Ph.D., who recommends using WhyQuit.com’s Turkeyville group on Facebook.

2 / TAKE Rx MEDITATION

Mindfulness meditation can help you smoke 1.2 fewer cigs for each day you practice it, Yale research shows. Shifting your awareness makes it easier to ride out cravings, says study author Judson Brewer, M.D., Ph.D. Download Dr. Brewer’s iPhone app, Craving to Quit, for a meditation primer.

3 / CALL IT QUITS

Give nicotine cravings a busy signal. A 2013 University of Oxford review found that calling a help line can increase the likelihood of quitting by up to 50 percent. Dial 1-800-QUITNOW to connect to your state’s quit line. Note: Calling at least three times will boost your chances of success.

METHODOLOGY: METHODOLOGY: Percentage

26 MENSHEALTH.COM | March 2014

You’ve heard of secondhand smoke, but now there’s a thirdhand threat. Researchers at the Lawrence Berkeley National Laboratory found that thirdhand smoke—the residue that lingers on surfaces—can damage your DNA. Before you rent or buy a smoked-in home, clean washable surfaces with diluted ammonia, rinse, and then scrub with diluted vinegar, says study coauthor Lara Gundel, Ph.D. Finally, coat walls and ceilings with a shellac-based sealer.

Carpeting? Trash it, and then clean underneath.

84 PERCENTAGE FEWER PARTICLES YOU’LL INHALE

BY STANDING 3 METERS VS. 1 FROM A SMOKER OUTDOORS Source: Nicotine & Tobacco Research

who smoke daily, smoke some days, and used to smoke; percentage with COPD (CDC); lung cancer incidence and death rates (National Cancer Institute); local and state cigarette taxes (Campaign for Tobacco-Free Kids); state and local laws prohibiting smoking and e-cigarette use (American Nonsmokers’ Rights Foundation, American Lung Association); household average spent on tobacco and related products (SimplyMap)

KY K YL LE E B BE EA AN N (( p ph ho o tt o o -- ii ll ll u u ss tt rr a a tt ii o on n )) ,, H Ha ad de e ll P P rr o od du u cc tt ii o on n ss // G Ge e tt tt yy II m ma ag ge e ss (( ss m mo o kk e e rr ))

Sometimes a cigar is more than a cigar—it may also be the catalyst for a heart attack. The chemicals in cigar smoke can potentially trigger your clotting system and put you at risk for myocardial infarction, says Mary O’Sullivan, M.D., a New York City pulmonologist.

Some popular brands are even cheaper than cigs, which may explain why 17 percent of teen boys have lit up a stogie in the past month. Help protect young lungs by urging the FDA to regulate cigars the way it does cigarettes. Write to AskCTP@fda.hhs.gov.

16 BILLION

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IN THE SEIKO NATION, YOUR BODY’S MOTION GENERATES THE POWER.

The Seiko Nation is progressively connected by a drive for relentless innovation. Landon Donovan shares Seiko’s passion for progress. With winning moves, on the soccer field and off, Landon chooses LE GRAND SPORT KINETIC. It never needs a battery change because it’s powered by the movement of your body.

When you’re not wearing it, it goes to sleep. Put it on, the hands return to the correct time. With a perpetual calendar, it’s another way Seiko puts progressive watchmaking into motion. SeikoUSA.com

PROGRESS TO SEIKO

PROPEL is a registered trademark of Stokely-Van Camp, Inc. © 2014 S-VC, Inc.

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COLOR CODE Keep your brain young with orange and green fruits and vegetables.

MARCH 2014

SMARTER BRAIN FOOD

Try color-coordinating your plate: A diet rich in orange and green produce may help protect your brain from age-related decline, a French study suggests.

Middle-aged people who consumed the most orange and green fruits and vegetables did better on tests of mental flexibility and memory 13 years later than those who took in the least. These hues indicate lots of carotenoids— antioxidant plant pigments that the scientists say may help shield your brain from free-radical damage. Make sure these colors show up in at least two of your five daily produce servings, says Men’s Health nutrition advisor Jeffrey Blumberg, Ph.D., of Tufts University. Good sources: leafy greens, carrots, citrus fruits, and sweet potatoes.

PH OTO G R A PH S BY C L A I R E B EN O I S T

WHY ATHLETES ARE STUDS

TEXTING 'TUDE Her ambivalent tone may mean “I want u.”

BECOME A DREAM COUPLE

Here’s some worthwhile pillow talk: Telling her about your dreams may help you bond.

In a recent Swedish study, couples who consistently shared their dreams reported feeling closer to each other than those who didn’t. Such private revelations may deepen mutual trust, according to study author Michael Rohde Olsen. So try to open up to her at least once a week, but don’t bother describing the dreams about, say, sex with your ex.

That’s an overshare.

To help your swimmers, try diving into more workouts. Researchers at Harvard report that regular exercise may help boost your sperm count. In the study, the sperm concentrations of men who sweated more than seven hours a week were 43 percent higher, on average, than those of guys who logged an hour or less.

Exercise produces antioxidant enzymes that may protect sperm cells from oxidative damage, says study author Audrey Gaskins, Ph.D.(c).

The best protection?

Weightlifting and outdoor activities, such as gardening and yard work. Pumping iron can also boost testosterone levels and insulin sensitivity, both of which help facilitate sperm production, Gaskins says.

Source: PLOS One

Call Her Bluff

Her tease is your test: Women play “hard to get” not only to boost their sex appeal but also to assess your level of commitment, a new study in the European Journal of Personality reveals. They want to know if you’re in it for more than casual sex, says study author Peter K. Jonason, Ph.D. The more you show your willingness to accept the challenges of the chase, the more likely she is to think you’re seeking a serious relationship. So don’t be discouraged by these tactics: She sounds busy, she’s hard to reach, her availability is limited, her initial interest seems to fade, or she seeks your attention and then ignores it.

30 MENSHEALTH.COM | March 2014

Porn on the Brain ON OUR RADAR

For late-breaking sex news and tips, go to news.

MensHealth.com.

Give your eyes a rest. Looking at porn can interfere with working memory, suggests a new study from Germany. Researchers who showed men a series of images—some pornographic, some not—and then had them complete memory tests noted a drop in the men’s scores after they’d viewed the smut. The scientists say explicit content holds your attention longer and more intensely than nonexplicit stuff does, and it can disrupt your focus even after you’re done looking.

EDITED BY MADELINE HALLER

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7

Percentage decrease in your pace when you’re walking beside your romantic partner and holding her hand

INTRODUCING THE FIRST RAZOR BUILT FOR MALE TERRAIN.

A ROUNDED HEAD FOR TRICKY SPOTS

3 LUBRICATING STRIPS FOR MORE GLIDE

AN ANTI-SLIP GRIP

FOR ULTIMATE CONTROL

39

risk of a running injury if you rotate between two or more pairs of running shoes

Source: Scandinavian Journal of Medicine and Science in Sports

TRENDS IN TRAINING

Polarized Programs WHAT IT IS A new approach in which your workouts are either easy or very hard. In a study from Spain, runners who trained this way improved their 10K times by 5 percent.

WHY IT WORKS Low-intensity training reduces your overall load and allows you to work harder on highintensity days, explains Neal Henderson, C.S.C.S. DO IT Divide your weekly training sessions into two days of longer, relaxed aerobic workouts, one day of short-interval training, and one day of moderate-length, faster-paced work, Henderson advises.

SAFEGUARD YOUR SPRINGS

It may cut your season short, but an ACL tear isn’t an athletic death sentence, a Sports Health study found.

Of NBA players who needed reconstruction of their knee’s anterior cruciate ligament, 98 percent returned to pro ball the next season.

ACL injuries can happen when your legs are weak or imbalanced, says Bill Foran, the Miami Heat’s strength and conditioning coach.

“To help players build leg strength and balance, I have them do compound moves, like barbell squats, trap bar deadlifts, and stepups.

This also helps them run faster and jump higher.”

Choose two moves and do 3 sets of 10 reps, three times a week.

SPRINT AWAY FROM HUNGER

What Are You Made Of?

The run-bike-swim tribe seems to enjoy suffering, and now a new Israeli study reveals why: Triathletes may have a higher pain threshold and be less fearful of pain than nonathletes. “It could be that endurance training makes you more resistant to pain because you’re constantly pushing your limits,” says lead study author Ruti Defrin, Ph.D., “or that people drawn to triathlons are inherently more resistant to pain. It could be both.” To go faster for longer, give yourself regular pep talks during hard workouts. A recent study from the U.K. showed that repeating motivational mantras can improve endurance by 18 percent.

32 MENSHEALTH.COM | March 2014

For late-breaking cardio news and tips, go to news.

MensHealth.com.

Sweat out your appetite. Intense intervals might make you eat less, according to new Australian research.

Men who completed a very difficult sprint session consumed fewer calories over the ensuing 38 hours than those who completed a continuous workout at moderate intensity.

“Intense exercise may suppress ghrelin, a hunger-stimulating hormone,” says Aaron Sim, Ph.D.(c), lead author of the study. The key is to use a work-to-rest ratio of 1:4. For example, try hopping on an AirDyne bike (or a treadmill) and sprinting as hard as you can for 15 seconds; then cruise for 60 seconds. Repeat for a total of 30 minutes.

EDITED BY MICHAEL E ASTER

Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates.

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MensHealth.com/bucketlist

NO PURCHASE NECESSARY. Void where prohibited. Contest runs 1/1/14-3/31/14. Must be 18 or older & legal resident of 49 US or DC (excluding residents of AZ & PR). For the Official Rules, go to www.menshealth.com/ bucketlist. Winners selected based on the number of votes the Bucket List Adventure Entry received, combined with the organization and development of the ideas expressed in the Bucket List Adventure Essay. Sponsor: Rodale Inc., 400 S. 10th St., Emmaus, PA 18098-0099.

BUILD TREETRUNK LEGS

Blast your lower body the smart way: The straight-leg deadlift works your hamstrings harder than the leg curl machine does, suggests a University of Memphis study.

“The exercise activated the most muscle in the lowering phase,” says lead study author Brian Schilling, Ph.D. Do 3 sets of 10, taking 4 seconds to lower the weight.

DON’T TEETER OUT A poor sense of balance can put your training in a precarious place.

Dumbbell StraightLeg Deadlift Stand with a dumbbell in each hand, letting them hang in front of you. Keeping your knees slightly bent and back straight, push your hips back to lower the weights slowly to your shins. Pause. Push your hips forward and rise up.

THE NEW MUSCLE BREW

Joe may help get you jacked. Coffee can improve your workout, according to researchers at the University of Rhode Island. Lifters who drank 20 ounces of coffee were able to pump out 6 more reps on their final set; they also reported less soreness up to three days later with daily caffeine intake. “We think caffeine dulls pain perception,” says Disa Hatfield, Ph.D., the study author.

“That made the guys push harder and feel less sore later on.”

21

Number of minutes of daily activity, such as walking or shoveling snow, that can prevent depression Source: American Journal of Preventive Medicine

Steroids Stick with You

Find Your Tipping Point

Is the DL in your future? A simple test can determine your risk of spraining your ankle, according to researchers in Brazil. They discovered that men with the lowest scores on a special balance test had a 48 percent increased risk of rolling an ankle. Try this: Stand on one leg and close your eyes. If you can stand for 30 seconds on each leg without losing your balance, you pass. Fail? “It may indicate poor motor control,” says MH training advisor Bill Hartman. “Before you take on any high-speed sports, practice your sport at a slower pace to get your body used to the movements.”

34 MENSHEALTH.COM | March 2014

ON OUR RADAR

For late-breaking muscle news and tips, go to news.

MensHealth.com.

Performance-enhancing drugs may provide even more of an unfair advantage than people think. That’s because the effects of steroids can last for years, a Journal of Physiology study suggests. Mice treated with these drugs and then kept off them for three months—corresponding to about a decade in human time— had increased muscle size after six days of exercise, while the drug-free mice did not. Short-term steroid use may prompt a cellular “memory mechanism” in the muscles.

EDITED BY MICHAEL E ASTER

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ANTONY GRAF - CROSSFIT TRAINER

TRUE STRENGTH IS MORE THAN MUSCLE ANTONY’S FRIDAY MORNING WORKOUT Ċ Agility warm-up Ċ Front squat 5-5-5 @80% of 1 rep max Ċ Snatch 5-5-5 @80% of 1 rep max Ċ Pull-ups 2 sets - Max reps strict form Ċ 2 sets max reps kipping (chest to bar) Ċ Chin-ups 2 sets - Max reps strict form - 2 sets max reps kipping (chest to bar) Ċ 4 rounds - 100-meter prowler push - 2 15-ft. rope climbs - 100 double unders - 20 ring push-ups Ċ Core work 200 reps

T

here’s strong, and then there’s Antony Graf strong. Nonstop, no-holds-barred, leave-limits-in-the-dust strong.

Antony’s record-setting muscles are just the start and the foundation of his career. Antony is a super-elite athlete: Five-time National CrossFit Champion; two-time ESPN “Titan Game” Heavyweight Team member.

Antony’s days are full of intense training and inspiring the 400 men, women and children he motivates as a CrossFit owner and instructor in Miami. Just look at his typical Friday morning workout featured here.

How does he do it? He trains hard, fearlessly and tirelessly.

Throughout the day, Antony relies on Zero Carb Isopure protein in his favorite flavors—Dutch Chocolate (low carb) and Cookies & Cream—for 100% pure whey protein isolate, glutamine, vitamins, minerals and nutrients to keep his muscles strong, lean and stoked for his turbocharged life. Serious drive. Perfect fuel.

Insurmountable strength. Q

To find out more about Antony and Isopure, check out TheIsopureCompany.com/Antony.

Meet the man behind the muscle at TheIsopureCompany.com/Antony

#MoreThanMuscle

Reality Bites

Most Americans think they take in enough nutrients, according to a 2013 International Food Information Council survey. But when we compared these self-assessments with data from the CDC, it became clear that most Americans are dreaming. (See below.)

Easiest way to meet those RDAs? Fruits, vegetables, and dairy can supply the nutrients that the average person falls short on.

VITAMIN D

68%

VITAMIN C

32%

73%

72%

68

POWER COUPLE

Cover your butt. Fiber and calcium may help reduce cancer risk.

In a Polish study, men who took in the most dietary calcium and fiber had a 77 percent lower risk of colorectal cancer than those who consumed the least.

The study authors think fiber may help facilitate calcium absorption, improving its tumortaming power. Aim for 1,000 milligrams of calcium and 38 grams of fiber daily. The snack below has a hit of both.

Percentage increase in the number of farmers’ markets in the United States since 2008 Source: Packaged Facts

CALCIUM

70%

POTASSIUM

64%

FIBER

67%

61%

3%

B VITAMINS

<3%

59%

>90%

QUICK BITE

White Bean Dip THINK THEY GET ENOUGH

In a food processor or blender, puree 1 can of white beans (drained and rinsed), ½ cup plain Greek yogurt, 2 Tbsp olive oil, the juice of ½ lemon, and 1 minced garlic clove until smooth. Season with salt and pepper, and serve with crackers or raw vegetables.

ACTUALLY DO GET ENOUGH

ON OUR RADAR

Give Tea a Boost

MAN MUSSELS Shellfish may protect your swimmers.

First-Class Semen

Your food choices can affect both the size of your belt and what goes on below it. Healthy folate and zinc levels may improve semen quality, a study from Iran reveals. The researchers found that infertile men’s average intake of folate and zinc was significantly lower than that of fertile men, who on average met the Institute of Medicine’s recommendations for each nutrient. The study authors suspect that these antioxidants protect sperm from damage. To keep your swimmers strong, eat two good sources of zinc and folate daily, says MH nutrition advisor Alan Aragon, M.S. Shellfish, spinach, and baked beans are solid options.

38 MENSHEALTH.COM | March 2014

For late-breaking nutrition news and tips, go to news.

MensHealth.com.

A fresh apple might go well with your green tea. In a UCLA study, the combo of green tea and quercetin (a flavonoid found in apples, onions, and red wine) reduced the growth of prostate tumors in mice by 45 percent.

That’s more than twice the benefit provided by tea alone. Quercetin may aid absorption of the tea’s diseasefighting polyphenols.

The effect in humans isn’t yet known.

E D I T E D B Y H A N N A H McW I L L I A M S

PROTEIN FOR YOUR LEFT HOOK. AND HEART HEALTH FOR YOUR LEFT VENTRICLE.

Nothing beats a handful a day for heart health

Over 30 essential vitamins and nutrients

The most preferred nut in America 7 powerful grams of plant-based protein

TAKE PAINS TO GET WELL

Think twice if you hear your doctor say, “Take two Advil and call me in the morning.” A study from the U.K. suggests that ibuprofen can impede your recovery from a cold. People who used the pain reliever daily when they had an upper respiratory tract infection were 67 percent more likely to have trouble kicking the bug than those who took acetaminophen.

Study author Paul Little, M.D., says ibuprofen may be too good at suppressing inflammation, some of which you need to fight infection.

Pop acetaminophen instead, but stay under 4,000 milligrams a day.

The Health Secret Next Door

SOCK IT TO FUNGI

Forget the cup of sugar—go next door for an ounce of prevention. Research from the University of Michigan shows that buddying up to your neighbors may lower your stroke risk. People who rated their neighbors highest in friendliness, trustworthiness, and helpfulness were 48 percent less likely to suffer a brain attack than those in the least unified hoods. One theory is that neighbors can provide extra social support, which has been linked to better blood vessel flexibility. Starting a local poker night can help you build the necessary bonds, says evolutionary biologist David Sloan Wilson, Ph.D.

35

Age when men are most likely to be diagnosed with testicular cancer. Remember to examine your stones monthly.

Source: University of California at Irvine

40 MENSHEALTH.COM | March 2014

Murder on MRSA ON OUR RADAR

Two new findings may help us trounce deadly antibioticresistant bacteria once and for all. First, scientists at Northeastern University found that the superbug MRSA makes “persisters,” cells that go dormant around antibiotics and wake up later, allowing MRSA to survive. Then they discovered that a drug, ADEP4, roused persisters so an antibiotic could kill them and the other MRSA cells.

The scientists are now studying stronger versions of ADEP4.

For late-breaking health news and tips, go to news.

MensHealth.com.

Doing laundry in cool water may cut your energy bill, but at what cost to your health?

Washing socks in lower-temperature water may make you more susceptible to athlete’s foot, say researchers in Israel.

After fungus-laden socks were washed in warm water, 36 percent still contained spores, compared with just 6 percent of socks washed in a hot cycle. Worst case: You could reinfect yourself when you don socks laundered at a lower temp. So turn up the heat. And if you’re already itching, use butenafine (in Lotrimin Ultra) or terbinafine (in LamisilAT); they’re two of the most effective OTC antifungals, according to a metaanalysis from Brazil.

E D I T E D B Y J U L I E S T E WA R T

© 2013 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.

New Balance Gear Lending is available at all Westin Hotels and Resorts on a limited basis and is subject to availability.

ROOM SERVICE T H AT G E T S Y O U O U T O F YO U R R O O M

Westin offers New Balance ® shoes, shirts and shorts to borrow as well as a complimentary bottle of water, so you can fit in your workout even if you can’t fit your gear in your suitcase. It’s just another way we help you stay fit when you are on the road.

Learn more at westin.com/movewell

The 30 Percent Solution

If your weight is trending upward, consider this: Australian research shows that cutting calories by nearly a third primes your body for easier weight loss.

Obese men who did that increased their production of satiety hormones, and their small intestines became more sensitive to recognizing food, all of which makes it easier to stick to a diet. The changes took place within four to 12 weeks.

Study author Christine Feinle-Bisset, Ph.D., says this calorie-cutting diet may boost the function of receptors in your intestinal walls that had become desensitized earlier during weight gain. Use a food log to stick to the plan, she says.

SKIP THIS SHORTCUT Raspberry ketones?

Green coffee bean extract? Don’t fall for those gimmicky supplements. In fact, taking weight-loss pills may actually make you overeat.

In a recent study from National Sun Yat-sen University in Taiwan, people who popped a placebo labeled as a slimming supplement consumed 29 percent more candy in a later taste test than those who knew the capsule was inert. Taking a diet pill may make you feel overly optimistic about your weight-loss progress, so you allow yourself to indulge, says Wen-Bin Chiou, Ph.D., the study author.

ON OUR RADAR

30%

How Belly Fat Makes You Stupid

A spare tire can fog your noggin. Here’s how: Your brain and liver both use a protein called PPAR-alpha.

If you’re overweight, your liver works overtime and takes PPARalpha from your brain; this can impair your learning ability, suggests Rush University research on mice.

By injecting the protein into the rodents’ brains, the scientists reversed some of the damage. For you, exercise is the best PPAR-alpha booster, says study author Kalipada Pahan, Ph.D.

TRIM YOUR BUNS For big results, start with a modest change.

4

For late-breaking weight-loss news and tips, go to news.

MensHealth.com.

42 MENSHEALTH.COM | March 2014

Average number of calories a man burns each minute while getting busy with a woman (she expends 3 per minute).

Source: PLOS One

A Lineage of Lean

Families who eat at the table together stay slim together, a Cornell study shows. See which habits get the thumbs-up for keeping kin thin.

1/ SIT DOWN TOGETHER IN EITHER THE KITCHEN OR THE DINING ROOM.

2 / STAY AT THE TABLE UNTIL EVERY PERSON IS DONE WITH THE MEAL.

3/ DURING DINNER, HAVE MEANINGFUL TALK ABOUT THE DAY.

4/ EAT THE EVENING MEAL WITH THE TV ON IN THE ROOM.

E D I T E D B Y J U L I E S T E WA R T

The Subaru Forester.

Motor Trend’s 2014 Sport/Utility of the Year. ®

®

The 2014 Subaru Forester® has done it again, winning the coveted 2014 Motor Trend Sport/ Utility of the Year® award. Subaru is the only three-time winner of this prestigious award and the only brand with four consecutive years of record-breaking sales. Come see why there’s a whole lot to love about Subaru. Love. It’s what makes a Subaru, a Subaru.

Forester. Well-equipped at $21,995* ®

Subaru and Forester are registered trademarks. *MSRP excludes destination and delivery chargers, tax, title, and registration fees. Dealer sets actual price. 2014 Subaru Forester 2.0XT Touring pictured has an MSRP of $35,395.

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45

ALL_CAPTION_COUR6reg-right Lupta intum utSusam fugitatur, ea vid

“After a winter of hibernation, traveling is one of the best things you can do for your health.”

—SUSAN KRAUSS WHITBOURNE, Ph.D., Ph.D., AUTHOR OF THE SEARCH FOR FULFILLMENT

Spring Break for Adults P. 46

Travel

1

Spring Break: Adult Edition College kids have it right.

Warmer, longer days offer unique opportunities for adventure, relaxation, or both. BY KIERA AARON

3 YOUR BODY IS THIRSTY FOR EXCITEMENT. UNLESS

you spent your winter on the slopes or in the Southern Hemisphere, the cold, dark days of January and February have lulled you into hibernation mode—and you probably haven’t been feeling like your usual upbeat self lately.

“Most people experience at least one symptom of seasonal depression in the winter,” says Alfred Lewy, M.D., Ph.D., a researcher at Oregon Health & Science University who studies circadian rhythms. “Even if you’re not feeling noticeably low, you’re craving more carbs, your sex drive is down, and you’re more lethargic.”

But spring brings hormonal shifts and the chance to reinvent yourself. How? By using those vacation days to get the hell out of town.

College students do this every year by flooding the beaches of Panama City and Cancún.

And what they want really isn’t much different from what you’re after: camaraderie with new people, wild sex in a new place far from the mundane hassles of home, and amazing stories to share (or hide?) upon your return.

Chasing these sorts of novel experiences beyond graduation may also help strengthen your brain. “Exploring new environments releases dopamine, which drives learning and may slow aging,” says Nico Bunzeck, Ph.D., a neuroscientist at the University of Hamburg, Germany. One of Bunzeck’s studies used MRIs to demonstrate that simply looking at pictures of new places and people can spike activation in the brain’s pleasure and cognition zones. And with new places, you’re forced to process new experiences and sample new foods. “That activates neurons in your brain’s reward centers, stimulating gray matter,” says Susan Krauss Whitbourne, Ph.D., a professor of psychology at UMass Amherst. Over time, this can improve your memory and may reduce your risk of Alzheimer’s. It’s like a cognitive workout.

Of course, you don’t really need an excuse to go on spring break, do you? We spoke to travel experts, coastal researchers, and outdoor adventurers to find the five best trips for men. Book your travel now and you’ll be primed to enter summer with a renewed sense of inspiration and purpose— hangover not required.

2

COLUMBIA RIVER GORGE, OR

Tame the Rapids Mt. Hood, a dormant volcano about 60 miles east of Portland, is well known for its year-round skiing and 900 or so miles of hiking trails. About 40 miles north of that lies the gorge, an 80-mile wind tunnel cut by the Columbia River. “Temperature differences from sea to land funnel air through, creating consistent winds that are perfect for kiteboarding and windsurfing,” says Jon Miles, Ph.D., an associate professor of coastal engineering at Plymouth University.

YOUR PLAN Rent a bike and ride the

27-mile round-trip along the Historic Columbia River Highway to the Rowena Crest. For water sports, you can rent kiteboards, windsurfing gear, standup paddleboards, and wetsuits at Big Winds (bigwinds.com). And check out the whitewater rafting, which can be thrilling when water levels are higher in April, says Temira Wagonfeld, a local wind forecaster and founder of the website The Gorge Is My Gym. “It’s the perfect time to catch the class V rapids on the finicky Wind River,” she says.

INSIDER TIP Play hard, drink local: Pacific Northwest vineyards make amazing wine, and Oregon is second in the nation for both hops production and craft brewers per capita. Enjoy a rotating menu of experimental beers and, according to Wagonfeld, the state’s best thin-crust pizza at Double Mountain Brewery & Taproom.

CHANNEL ISLANDS NATIONAL PARK, CA

Explore Like Darwin Some call it the Galapagos of North America, and for good reason. On your hourlong boat ride off the California coast from Ventura to Santa Cruz Island, pelicans fly overhead, dolphins trail behind, and whales flip their fins in the distance. On the island, you’ll find 60 unique species of plants and animals and some of the best ocean cave kayaking in the world. “Ducking into some of the narrow caves can be challenging, but seeing the cathedrallike interiors is worth it,” says Ken McAlpine, author of Islands Apart: A Year on the Edge of Civilization.

4

SMOOTH SAILING An Expedia.com survey linked more vacationing to a better love life and greater job satisfaction.

SILVER LAKE, MI

Go Hard, Land Soft Imagine Sahara sand with the spirit of the Daytona 500. Each year more than a million four-wheeling enthusiasts visit this beach—2,000 acres of Lake Michigan shoreline creased with dunes as high as 200 feet. “No other lakeshore has this kind of energy,” says Loreen Niewenhuis, the author of A 1,000-Mile Great Lakes Walk.

YOUR PLAN Stake a tent at Scorpion Anchorage, on the eastern point of Santa Cruz. (You won’t find hotels— this is a national park, after all.) Book your transportation and a campingkayaking package with Santa Barbara Adventure Company (sbadventureco. com), and then paddle to your heart’s content through hundreds of quiet caves. Don’t miss the Painted Cave— it’s nearly a quarter mile long.

Where a 19th-century mining town once stood, you’ll now find the rustic all-inclusive resort of Dunton Hot Springs (duntonhotsprings.com). It’s built around a dozen log cabins nestled among 14,000-foot peaks, with four natural springs pumping out water ranging from 85° to 106°F.

INSIDER TIP Check out a few of the

YOUR PLAN After your morning soak,

small, more remote islands, such as San Miguel, says McAlpine. “You could be the only campers on the island, except for thousands—yes, thousands—of seals,” he says.

DOLORES, CO

Relax and De-Stress

go out and explore the Rockies on horseback, take a half-day mountaineering class, or hone your fly-casting skills. “The West Fork of the Dolores River is home to five kinds of trout, and

this spot is one of the most beautiful private fishing areas in Colorado,” says Mike Weist, a fishing guide at the adventure company Telluride Outside. Dunton’s three-day “Sip & Soak” package (starting at $2,625) includes all your meals and unlimited wine produced at Sutcliffe Vineyards, the resort’s partner. After you leave, they’ll ship you 12 bottles over the next year.

YOUR PLAN Rent a jeep for the family, a dune buggy for you and a buddy, or a quad for solo riding (parrotslanding. com). Then hit the shore, where you can crest dunes at up to 50 miles an hour and come down on pillowy soft sand. Afterward, relax on the beach or head back to camp to swap stories around the fire. The dunes open for the season on April 1, so book now.

INSIDER TIP Telluride, the town known for its scenic skiing, river rafting, rock climbing, hiking, and mountain biking, is just 65 miles from Dolores. So tack on a couple of extra nights to your vacation. Go in March and you’ll be there toward the end of the ski season.

INSIDER TIP Be sure to pack a tow strap before you go, says Jim Martino, a Chicago native who rides the dunes weekly during the summer months.

When you get stuck in the sand—and you will—you can just flag down another rider and ask for a pullout.

March 2014 | MENSHEALTH.COM 47

Travel Tk

THE FLORIDA KEYS

Have It All—All Day and Night

The more than 1,000 islands and 42 bridges of the Keys begin about an hour south of the peninsula and are set in some of the clearest water in the continental United States. But don’t mistake them for the more juvenile spring break destinations up north: Instead of passing out on a beach towel, you can snorkel in one of the world’s largest barrier reef systems or board a fishing boat to land mahi mahi, sailfish, and tarpon. Many local restaurants will even cook your catch, depending on the species. Be sure to hit these three spots.

Best for Great Diving

Best for Rowdy Nightlife

A KEY LARGO

B KEY WEST

C THE DRY TORTUGAS

This key divides Florida Bay from the ocean, providing great conditions for coral growth, says marine biologist Martha Loizeaux, cofounder of the tour company EcoKeys. Find a dive center at fla-keys.com, get scuba-certified, and then swim among shipwrecks and coral with dolphins and 500 species of fish.

A beautiful drive from Key Largo, Key West is the cultural hub of the chain. Live music pumps out of most bars, and thanks to Cuban immigrants and their descendants, you’ll eat some of the best shredded beef on the planet. Go May 7 to 11 to take in the Key West Songwriter’s Festival.

Take a two-plus-hour ferry from Key West ($165, yankeefreedom.com) and visit Fort Jefferson, a Civil War military prison. Then snorkel the shallow water for clear views of tropical fish, coral, and shipwrecks.

INSIDER TIP Save time on

C

A B

scuba lessons: Take an online course before you go. Register at padi.com.

Sixty-nine percent of women and 72 percent of men say sex is better on vacation, according to a survey by the dating site Zoosk. Here’s how to up the erotic ante while you’re away from home.

48 MENSHEALTH.COM | March 2014

See that table of women? Some kind of reunion? Ignore them.

Women are least likely to be open to a casual thing when they’re in groups, notes a study in Culture, Health & Sexuality. Instead, look for a woman traveling either alone or with one other friend, and ask if you can buy her (or them) a drink. And consider wearing a red shirt: The color may make you more attractive to her, a University of Rochester study found.

INSIDER TIP End a night at proud-to-be-divey Green Parrot bar and you’ll find yourself dancing with the island’s wildest crowd.

IF YOU’RE A COUPLE . . .

There’s no better time to try something new—like role-playing or light bondage. “People are typically more relaxed and sexually open on vacation,” says Kristen Mark, Ph.D., a sex and relationship researcher at the University of Kentucky. Worried she won’t be into your fantasy? Tell her you had a dream about it and gauge her reply. “If the reaction is positive, you can transition into how to make it happen,” Mark says.

INSIDER TIP Skip the last ferry back and camp near the pristine white beach.

“Once the day-tripping tourists disembark, it’s truly a deserted island,” says James Branaman, a Florida photojournalist.

IF THE KIDS ARE ALONG . . .

Think you’ll find a moment to sneak off for some time alone?

It’ll never happen . . .unless you make a dedicated effort. “You really need to make sex a top priority,” says Mark. If the kids are old enough to have their own room, it’s worth shelling out for.

If they’re not, seek out a resort that offers onsite child care (ask before you book), or create a profile at care.com to find a local babysitter based on user reviews.

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A R T I S A N AC Q UA Š2014 EA Fragrances Co. John Varvatos is a registered trademark of John Varvatos Apparel Corp.

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Share the <3

Women

Texting excessively with your girl can diminish relationship satisfaction, but texts of affection (“thinking of you”) do the opposite—they can bolster your bond.

Source: Journal of Couple & Relationship Therapy

I finally told my girlfriend I loved her, but she didn’t say it back. What’s my move here?

RICK, BOULDER, CO

We take the L-bomb seriously and hope men do too. I have a friend who once froze up like this, and she says she’s always regretted it.

Maybe that’s the case here. So talk about it: Tell her you felt the timing was right but that you understand if she didn’t think so. The conversation that follows is sure to give you a better sense of her true feelings.

DANIEL, BOISE, ID

I have a crush on my coworker.

How can I find out if she’s into me without making it weird?

ED, JACKSONVILLE, FL

Honestly? You’d probably already know if she were into you. But there’s only one way to be sure: Catch her alone and invite her to join you for drinks after work. If she says yes, you have a shot. But if she says no (or something like “I’m busy”), take it in stride: “No worries—it was just an idea.” Then let it go. Sure, rejection sucks, but if you play it cool, you’ll have nothing to feel weird about.

50 MENSHEALTH.COM | March 2014

Very, very carefully.

Your friend probably has no clue that you’re bothered, so whatever you do, don’t act as if he’s doing something wrong. You don’t want to lose a friend over this. And before you say anything, think hard about why you even care. Do you still have feelings for her? If so, your buddy needs to know. But if you’re over her, she makes him happy, and you’re just uncomfortable— get over it. Give him your blessing, and step back.

I’m always game for morning sex, but she’s never in the mood. How can I help it happen?

I’m short, and I think my height hurts my chances with women.

Should I leave that detail off my online dating profile?

Dirty talk is easier than you think.

Just let Emily Morse, author of Hot Sex, feed you a few lines.

“THAT FEELS AMAZING.”

It’s positive reinforcement. “She wants to hear she’s good in bed just as much as you do,” says Morse. And give details: The more specific you can be, the better.

BRENT, MONTGOMERY, AL

Omitting your height won’t make you taller, and if you draw in a woman who likes taller men, you’ll just be wasting your time and hers.

One cool thing about online dating is that if you’re honest, you’re more likely to attract the right women. Look, I know plenty of ladies who don’t care about height, and some who actually prefer to date shorter guys. But I know zero women who prefer their men to be dishonest or insecure. So own your short stature— along with everything else about yourself.

RONALD, CLEVELAND, OH

A couple of big reasons could be behind your honey’s a.m. evasion:

Say This for Better Sex

Follow Madeline on Facebook at MHGirlNextDoor, and on Twitter at @MHGirlNextDoor.

“I WANT TO DO WHAT YOU LIKE.”

This shows that you’re invested in her pleasure.

“Women tend to be focused on pleasing their partner,” says Morse. “So it’s a major turn-on when a guy makes a woman’s pleasure his priority.”

“I LOVE WATCHING YOU GET OFF.”

If she knows her moans and O-face turn you on, she’ll feel less self-conscious, says Morse.

Then she’ll be free to totally let go.

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My buddy has been spending a lot of time with my exgirlfriend lately, and I don’t like it. How do I bring it up?

She may feel gross (morning breath is a major libido killer) or rushed (must get to work!). So try to figure her out. If you suspect she’d prefer to freshen up, give her a chance to hit the bathroom before making your move.

And if she’s always in a hurry, wake up 20 minutes early, start the coffee, and then slip back into bed to rouse her gently before the alarm starts squawking. Bottom line: The more she feels at ease, the more likely she is to be receptive to your advances.

Women

Four things you need to know about women, according to

Abbie Cornish

The longer you wait to call, the less interested she’ll be when she answers.

“If I exchange numbers with a guy, he should connect with me the next day. I’m not into the waiting game. There’s a reason you asked for my number: You want to hook up. You want to hang out. You want to meet. So why wait?”

If you’re going to dump her, she wants a truthful explanation.

“Do it face-to-face, gently, and with honesty.

So many people look back on past relationships and feel they messed up or something went wrong. It’s nice to look back and go, ‘That’s what this relationship taught me, and now I know how to make my next relationship better.’”

Sometimes we’re emotional. Sometimes we’re not. Figure it out.

“Yes, women are by nature more sensitive.

And that can be a bit of a trump card with men.

Like, ‘Don’t get emotional!’ But sometimes guys throw that out when it’s not happening. You should be cool about handling our emotions.

Sensitivity is part of being a woman, but we can be very practical when the situation calls for it.”

Just because she slept with you, don’t expect her to jump into a relationship.

“The physical stuff is all instinct and body chemistry. It just is what it is. But when it comes to figuring out if you want to date someone, patience is the key. I’ve learned that there’s something really sweet about taking time in getting to know someone.”

Walking along the sidewalk, mid-interview with Men’s Health, Abbie Cornish says, “I don’t know if this should be on fire. I’m going to put it out. One sec.” For the next few minutes, she fights a trash fire. Yeah, she’s tough. Right now she’s wrapping up a rap album under the moniker Dusk, and you can see her in the RoboCop reboot as Robo’s wife, Clara Murphy.

52 MENSHEALTH.COM | March 2014

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5k to 10k.

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Some discounts, coverages, payment plans and features are not available in all states or companies. Discount amount varies in some states. Coverage is individual. In New York a premium reduction may be available. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. GEICO Gecko ©1999-2014. © 2014 GEICO

Best New Workout

HOW TO DO IT

18 MINUTES

Perform the exercises as a circuit, moving from one to the next without rest.

Once you’ve completed all three, rest two minutes.

Do 5 circuits total.

1 Dumbbell Pressing Ladder

Set an adjustable bench so its backrest is vertical.

Then grab a pair of dumbbells and take a seat, holding the weights just outside your shoulders, palms in. Press the dumbbells straight up over your shoulders and lower them. Do 10 reps. Each circuit, use slightly heavier weights and adjust the backrest a bit lower. For your final circuit, the bench should be flat.

2 Kneeling Dumbbell Single-Arm Elbows-Out Supported Row

Pressed for time? Do this quick, total-body blast on days you’d otherwise have to skip the gym.

TRAINER

EQUIPMENT

Patrick Striet, C.S.C.S., owner of LiveFit Cincinnati

Dumbbells, adjustable bench

BEST FOR

Strength, mass building, weight loss

Fitting in a fast, efficient workout with minimal equipment when your gym is crowded or you’re short on time

FOCUS

CALORIES BURNED

298*

*as measured with a fit 5'11", 175-pound man using a Polar FT7 Integrated Fitness Watch

54 MENSHEALTH.COM | March 2014

3 Dumbbell Goblet Reverse Lunge

Hold a dumbbell vertically in front of your chest, cupping the upper head with both hands. Step back with your left leg, bend both knees, and slowly lower your body until your thigh is almost parallel to the floor. Pause, and push yourself back up. Do 10 reps and repeat, stepping back with your right leg.

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The No-Excuses Muscle Multiplier

Hold a dumbbell in your right hand and place your left hand and left knee on a flat bench. Your torso should be parallel to the floor. Row the weight to the side of your chest, flaring your elbow away from your body. Do 10 reps, switch sides, and repeat.

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Amount of additional fat you’ll burn if you exercise on an empty stomach versus breaking a sweat after breakfast Source: British Journal of Nutrition

30Pounds of Muscle: Your Plan

For the new film Pompeii, Kit Harington went from regular guy to ripped gladiator. And so can you.

BY ANDREW HEFFERNAN, C.S.C.S.

WHEN KIT HARINGTON FIRST LOOKED AT THE

“I ALWAYS LIKED THE IDEA OF CHANGING MY BODY FOR A ROLE, OF INVESTING IN A CHARACTER ON THAT LEVEL.”

P H O T O G R A P H S B Y C H R I S F L OY D

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56 MENSHEALTH.COM | March 2014

script for Pompeii, two words jumped out at him: “absolutely ripped.” That was how the studio imagined his character, Milo, the swordwielding warrior with the battle-ready abs.

Harington was in good shape—he had to be to play Jon Snow on HBO’s Game of Thrones. But “absolutely ripped”? He wasn’t there.

So with just 12 weeks until the start of filming, he began working out with the hunger of a cage fighter. He kept at it into the shoot, eventually building up to 100-rep pullup sets and adding 30 pounds of muscle to his frame.

The hard work came naturally; it’s been Harington’s approach since high school, when he decided to make a go of acting. “I knew it was a precarious choice,” he says. But he pushed himself, and before he’d even graduated from drama school, he’d snagged the lead in the acclaimed stage play War Horse. He was cast on Thrones soon after, and now, after filming four seasons, he’s ready for his biggest role yet. “Being the lead in a film is new territory,” Harington says. “It was daunting because a lot rides on me, but it was also a major reason to do the film.”

The pressure just fueled his intensity.

“When Kit was in the gym, the atmosphere rivaled what I’ve seen working with pro athletes,” says Toronto-based trainer Nuno de Salles, who supervised the cast’s on-set workouts. “Everybody was so inspired that I ended up with the fittest cast I’ve ever worked with.”

Harington’s training eventually ramped up to three hours a day—on top of stunt and fight work. Meanwhile, he was subsisting on 1,800 to 2,000 calories. “To me, it was important to look the part,” he says.

And it shows. When he strides shirtless into the half-light for his pivotal entrance, he looks like an A.D. 79 version of Georges St-Pierre.

Turn the page to find out how you can too.

Options shown.

toyota.com/priusfamily

Š2013 Toyota Motor Sales, U.S.A., Inc.

Celebrity Fitness

RULES OF POMPEII STRENGTH

Aimless training is the enemy of muscle. That’s why Nuno de Salles and Dalton Wong, Kit Harington’s trainers, gave him a few guidelines to follow. “We emphasized quality over quantity,” says de Salles. In other words, working smart is what produces the best results. Below, the two men explain how you can build your own gladiator physique.

1 SURPRISE YOUR MUSCLES

Harington trained six days a week and focused on compound exercises, like front squats, pullups, and deadlifts.

He began with 3 sets of 10 to 12 reps, resting for 60 seconds between sets.

Then, after the first month, de Salles raised the bar to 6 sets and shortened the rest period to 30 seconds.

YOUR MOVE Every time you step into the gym, strive to add resistance, reps, or sets or to shorten your rest between sets. Then, at least every 10 weeks, wipe the slate clean and completely rethink your workout. “I’m a firm believer in changing things up,” says de Salles.

“Your body adapts to the stress of a program, making it no longer effective.”

2 CLEAR YOUR MIND

Every night before he hit the sack, Harington did a handful of basic stretches for his hamstrings, hip flexors, and lower back. He held each stretch for 60 to 90 seconds. When he was finished, he did two minutes of deep-breathing exercises.

YOUR MOVE Follow Harington’s lead.

When you’re overworked, your body ramps up the stress hormone cortisol, says Wong. This can interfere with sleep and muscle building, but stretching, meditation, and eating well help lower your stress hormones back to normal levels. (See the mobility routine in “Only the Fit Survive,” in this issue.)

3 COMPOUND STRENGTH Multimuscle moves are the key to actor Kit Harington’s fitness.

58 MENSHEALTH.COM | March 2014

Six days a week, Harington was committed to high-protein, low-calorie foods. But on the seventh he’d take a break. “Sundays were like Christmas,” he says. “I’d head to a burger joint and order myself the biggest burger on the menu, even though the fats would make me feel awful for the rest of the day because I wasn’t accustomed to eating them.”

YOUR MOVE Once a week, go ahead and sit down to a meal you wouldn’t ordinarily eat. “The cheat day allows you to keep social engagements, increases motivation, and keeps you on target long-term,” de Salles says.

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SHAKE UP YOUR DIET

To bulk up, Kit Harington consumed nearly 300 grams of protein a day. Do you need that much? Probably not. But you should take in at least 1 gram for every pound you weigh, says Nuno de Salles, Harington’s trainer. To help reach that goal, de Salles recommends supplementing lean meats with two daily shakes: a whey-based shake for quick muscle repair after your workout, and a casein-based shake—for slowrelease amino acids that build muscle overnight—before you go to bed.

CHEAT YOUR DIET

Guy Gourmet

Peanut Butter and Jelly, Jacked

This classic sandwich isn’t just for kids—it has the protein and healthy fat every man needs.

With a few chef tricks, you can upgrade PB&J to please grownup palates too. BY PAUL KITA

A

B

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The Amphetamine Elvis

The PB&C

The Sweet Spicy Jam

JOHN CURRENCE, CHEF AND AUTHOR OF PICKLES, PIGS & WHISKEY

SPENCER RUBIN, FOUNDER/OWNER, THE MELT SHOP, NYC

MARCUS SAMUELSSON, EXECUTIVE CHEF, RED ROOSTER HARLEM, NYC

Spread 3 Tbsp extra-crunchy peanut butter on 1 slice of brioche or challah bread. Top with 1 sliced banana and 2 slices crispy bacon, crumbled; then drizzle on 1½ Tbsp molasses. On a second slice, slather 3 Tbsp marshmallow cream. Press the bread slices together. In a skillet over medium heat, melt 2 Tbsp butter and brown the sandwich on both sides. Slice it in half and enjoy immediately.

In a skillet, sauté ½ Granny Smith apple, sliced, with 1 Tbsp butter and a sprinkle of cinnamon and brown sugar until the sugar melts. Set aside.

Butter 2 slices white bread, flip them, and spread 3 Tbsp PB (divided) on the other sides. Top 1 piece of bread with 2 oz sliced mild cheddar; top the other with honey-roasted peanuts and a bit of honey. Assemble the sandwich. In a pan on medium heat, melt 2 Tbsp butter and brown the bread on both sides.

Combine 2 Tbsp peanut butter with ½ tsp ground cloves, ½ tsp ground nutmeg, 1 Tbsp orange zest, and 1 finely diced Thai chile pepper. Spread the mixture on a piece of whole wheat toast; spread apricot jam on another piece. Press the slices together and cut in half.

“The key is toasting the sandwich.

You’ll add another element of texture and enhance the flavors of the stuff inside.” —John Currence 60 MENSHEALTH.COM | March 2014

“A great PB&J isn’t just for lunch. It deserves to be enjoyed for breakfast or dinner too.” —Spencer Rubin

DEFEAT THE OIL SLICK

PB billed as “natural,” with no added sugar or hydrogenated oils, is better for you. But the peanut oil may separate. So store the jar on its side, says Molly Wizenberg, author of A Homemade Life. Then you can insert a knife down the side of the jar and start stirring.

“What makes PB&J so addicting is the sweet and salty combination.

The trick is to really go beyond the norm: Use spices, sea salt, bacon, or candied ginger. There’s a way to do it that is simple but adds so much flavor.” —Marcus Samuelsson P H O T O G R A P H S B Y T R AV I S R AT H B O N E

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“What he really fixed was my self-confidence.”

— Joe, 32

Whether you’re considering clear aligners, retainers or today’s braces, an orthodontist is the smart choice. Orthodontists are specialists in straightening teeth and aligning your bite. They have two to three years of education beyond dental school. So they’re experts at helping you get a great smile — that feels great, too.

Go to www.mylifemysmile.org to find an orthodontist near you or ask your dentist for a referral. © 2013 American Association of Orthodontists.

Guy Gourmet

THAT’S NUTS!

Make a Boss Sauce

Peanut butter is more than just great sandwich mortar.

It also provides a foundation for a versatile dressing. Use this recipe from chef John Currence to coat noodles, dress salads, dip skewered chicken, or, hell, create your own nontraditional PB&J.

All-Purpose Spicy Peanut Sauce WHAT YOU’LL NEED

2 Tbsp butter ½ cup minced shallots 2 Tbsp sriracha 2 tsp curry powder 1 can (15 oz) cream of coconut ¾ cup half-and-half 1½ cups chopped peanuts 3 Tbsp honey 3 Tbsp fish sauce 1 cup natural peanut butter ½ bunch cilantro, chopped Salt and white pepper HOW TO MAKE IT

In a large saucepan over medium heat, melt the butter and sauté the shallots until tender, about 3 minutes. Stir in the sriracha and curry powder. Add the coconut, half-and-half, peanuts, honey, and fish sauce. Stir until smooth; bring to a simmer.

Transfer the mixture to a blender or food processor and add the peanut butter. Blend until smooth.

Stir in the cilantro and season with salt and pepper to taste.

Spread ’Em!

A new breed of hybrid nut butters have been cropping up on the market lately. They combine two or more nut varieties to create a unique flavor stamp that will win over your tastebuds. We dug in spoon-first and taste-tested more than a dozen combo spreads. These two brands pulverized the competition.

Flavored SARATOGA PEANUT BUTTER COMPANY ADIRONDACK JACK

$9, yopeanut.com This dual-nut spread blends peanuts and almonds with a double hit of sweet (honey and cranberries), a dose of spice (cinnamon), and a subtle crunch (flax).

62 MENSHEALTH.COM | March 2014

Nonflavored BIG SPOON ROASTERS PEANUT CASHEW

$9, bigspoonroasters.com Big Spoon’s handcrafted nut butters are carefully blended to have a creamy texture while retaining the crunchy bits. The North Carolina company also sells killer peanut-almond and peanut-pecan blends.

What’s in Your Jar?

saturated fat intake had no impact on risk of stroke or heart disease.

INGREDIENTS ROASTED PEANUTS [1], PARTIALLY HYDROGENATED VEGETABLE OIL [2], PALM OIL [3], EVAPORATED CANE JUICE [4], MONO- AND DIGLYCERIDES [5], SALT [6]

4. Evaporated cane juice, dextrose, dried cane syrup—they’re all sugar and add extra empty calories. If you love sweetened spreads, stick to 3 grams of sugar or less.

1. Peanuts always have plenty of heart-healthy monounsaturated fats.

It’s the other stuff in peanut butter that makes the nutritional difference.

2. It prevents separation, but it’s an artery-clogging trans fat. Steer clear!

3. Palm oil is high in saturated fat, but fear not: A Harvard School of Public Health study found that

5. These fatty acids may contain trans fats, but since they’re used as emulsifiers, that’s not reported on the nutrition label.

6. A little sodium is okay, but stay under 120 milligrams. —LILA BATTIS Source: Keri Gans, R.D., author of The Small Change Diet

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Playing Host? Keep These 3 Essentials on Hand

Guy Tk Wisdom

Mint, cucumber, and ginger beer mix with most liquors and citrus fruits for good on-the-fly cocktails.

Source: Brooke Arthur, mixologist, House Spirits Distillery, Portland, OR

My best friend has a beach house he’s invited me to use whenever I’d like. Is there a limit here?

STEVE, CHICAGO, IL

I once put a barrel of pickles out and told the regulars to dig in. What I meant was, “Have one or two,” but I didn’t say that, because I would’ve sounded like a cheap bastard. Wouldn’t you know it, one jerk ate seven! Do you think I gave him anything else for free? You’ve got a nice friend. He trusts you with the keys to his place, and it sounds like he knows you won’t abuse the privilege. So don’t. A couple of visits a year is plenty for a guy who’s not paying the mortgage, and by not being greedy, you’ll keep the offer open.

CHRIS, MIAMI, FL

You ever do anything stupid, Chris? Most people have.

And I bet this woman will forgive you for it. Unless you found a news story about her conviction for armed robbery (or worse), forget about it. Some night when the two of you are a bit tipsy, she’ll tell you all about her brush with the law. I bet it’s a funny story, too. They usually are.

JUSTIN, LINCOLN, NE

I had an uncle who used to call me Junior. It was fine when I was a kid, but by the time I hit 20, it drove me nuts. But I was still Junior. . .until the summer he found out I was good with cars.

We spent a couple of months sipping beers and rebuilding this old Monte Carlo—a tough

Write a Love Letter

THE MANLY ARTS 64 MENSHEALTH.COM | March 2014

Nothing stirs passion like pen on paper. The mistake men tend to make, says Samara O’Shea, author of For the Love of Letters, is trying to sound like Lionel Richie. She wants to hear you, so write like you talk— goofy voice and all. Tell her why you’re writing (“I’ve been thinking about us a lot”), and touch on a couple of great memories. Then transition to the present:

Every time I go out, I end up drinking too much. Any ideas on how I can stick to my limit?

ANDREW, SEATTLE, WA

Of course I have ideas, and I wish more guys wanted to hear them.

Maybe then fewer guys would miss the urinal.

Your best move is to order water between each drink. That’ll cut your bar tab too (though I still appreciate the tip).

Gotta have a cocktail in your hand? Ask the barkeep to give you a couple of fingers of your favorite liqueur—like that Italian stuff, Campari— topped with soda. It’s low in alcohol and sugar, so you’ll keep the nextday misery to a minimum. Finally, pay for your drinks as you go.

That’ll help you keep a slower pace. Plus, guys with tabs can’t resist

ordering one more round when they step up to close out. And trust me, they don’t need that last round.

My girlfriend is really shy around my friends. How do I help her come out of her shell?

SCOTT, TRENTON, NJ

We used to have a weekly karaoke night here. You ever watch someone who’s being forced to sing? It’s ugly.

He’s dying up there.

But give him a couple of buddies to croon with and he loosens up. He sings the words he knows and fakes the ones he doesn’t.

So sure, your girlfriend feels uncomfortable, like all eyes are on her.

The best thing you can do is make her feel she’s part of the group.

Skip the locker-room banter and stick to topics that interest her.

She’ll pipe up when she reaches her comfort zone. Just don’t push it.

There’s nothing worse than having a mike stuck in your hand when you don’t want it.

Follow Jimmy’s tips on Twitter: @MensHealthJimmy

“Six years later I’m still crazy about you.” List a few things you love about her, tease her gently about something that drives you nuts (“There’s no one whose shoes I’d rather trip over”), and close with your hopes for the future. Now sign off (“Love, Joe”) and stick it somewhere surprising, like a coat pocket or, if you live together, your own mailbox. Then stand by for some enthusiastically requited affection. —LILA BATTIS I L L U S T R AT I O N B Y M A R K T O D D

C U R T I S J I N K I N S (to p i l l u s t r a t i o n), M i c h e l l e P e d o n e (J i m m y), G a l l e r y S to c k (m a i l b o x)

I googled this woman I’m dating and found what looks like a mug shot. Now what?

I’m 28. Why does my older brother have to tease me like we’re kids?

job. After that I was Jim. If your brother still treats you like a kid, maybe it’s because you act like one when he ribs you.

So be the bigger man.

Ignore his taunts, and when he needs a hand, step up and offer one.

Be there for the rest of the family too. Show your bro that you’re the adult, and he’ll soon figure out he’s the one acting like a child.

Style

THE PERFECT

Denim Jacket Few garments are as iconic, durable, and universally accepted by stylish rogues.

STEVE McQUEEN ROLLED UP THE CUFFS.

Bruce Springsteen hacked off the arms to show off his guns. When producerrapper Pharrell Williams rocks dark denim, he puts a preppy spin on modern rebellion. Our point: Awesome guys own this look. And you should too.

“A denim jacket is a classic American piece every guy should own,” says New York City celebrity stylist Brian Coats.

And because it can be worn as either an outer layer with a T-shirt or an under layer with an overcoat (yes, really), it’s the ideal defense against the fluctuating temperatures of spring.

But before you lay down cash on some trendy iteration (remember ’80s stone wash?), think about the future.

Denim was designed as workwear, and it’s built to last a lifetime. So avoid excessive distressing, stains, studs, or anything too trendy, says Coats. “And be sure the jacket fits snugly—the way your suit should.” —DAN MICHEL

Kiss Your Blues Goodbye

PAIGE DENIM JACKET, $239

66 MENSHEALTH.COM | March 2014

MAKE IT POP A flipped collar looks sharp, breeze or not.

PHOTOGR APHS BY V ICTOR PR ADO

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The cool olive tone of this Paige Denim jacket is interesting enough to set you apart from the horde of men in blue, yet subtle enough to pair with nearly everything already hanging in your closet—including your blue jeans. And since it’s cut to classic specs, you’ll likely be wearing it for years.

Bill Rancic

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Layer Your Color

Style

Use a shoe polish that’s one shade darker than the natural leather of your shoes. You’ll create a more vibrant patina and greater visual depth.

Source: George Esquivel, design director, Esquivel Shoes

Dress It Up

Slip a denim jacket under your workday trench coat to show that you’re not afraid to bend the rules.

BOSS COAT, $545 PAIGE DENIM JACKET, $239 KENNETH COLE REACTION SHIRT, $55 PERRY ELLIS PANTS, $70 JOHNSTON & MURPHY SHOES, $225 THE TIE BAR TIE, $15; TIE BAR, $15 JOHNSTON & MURPHY BELT, $70

Just avoid putting two identical shades on top of each other. “You should have some contrast between the two denim tones,” says Coats.

If your jacket is blue, try pairing it with green, black, or rust-colored jeans.

You can even go blue-on-blue as long as the two shades are different. To achieve a slimming effect, Coats recommends that you simply keep your jeans darker than your jacket.

68 MENSHEALTH.COM | March 2014

Nothing gives off a laidback, rockabilly attitude like mixing a denim jacket with leather boots. And against the light wash of the jacket, the bold pants make a dramatic statement.

PAIGE DENIM JACKET, $239 SPLENDID MILLS SHIRT, $92 AG JEANS, $178 CHIPPEWA BOOTS, $259 BANANA REPUBLIC BELT, $50

THE MH MUSTHAVE

BARTON PERREIRA SUNGLASSES

Modern aviator shades, like this Barton Perreira pair, complete the Americana look. They even look cool dangling from your jacket’s breast pocket.

BARTON PERREIRA SUNGLASSES, $510

Want to buy these items? See page 139.

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YES, YOU CAN WEAR DENIM ON DENIM

Dress It Down

“THIS MIGHT BE THE MOST AMAZING BASKETBALL BOOK I’VE EVER READ.” —RICK TELANDER, author of Heaven Is a Playground After going undrafted by the NBA, Alex Owumi traveled abroad to build a successful basketball career. While playing for a team in Libya owned by the family of Muammar Qaddafi, Owumi got caught in the middle of the bloody Libyan uprising, imprisoned in his Benghazi apartment without food, water, phone, Internet, or hope. Qaddafi’s Point Guard is his harrowing and fascinating tale of survival and eventual escape.

“Candid, inspiring, and at times harrowing, Qaddafi’s Point Guard is an extraordinary tale of basketball and survival guaranteed to stay with you long after you’ve turned the last page.”

—EARL “THE PEARL” MONROE, Basketball Hall of Famer

“After three decades of covering basketball, I’m always in search of the unique story. I found it in Alex Owumi’s intriguing tale, which expertly mixes sports and the real world.”

—JACK MCCALLUM, best-selling author of Dream Team

ON SALE NOW WHEREVER BOOKS AND E-BOOKS ARE SOLD 202468201

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Grooming

Buff Your Image

1

Your skin is old and dry on the outside. Eliminate this layer, and you’ll look younger instantly.

A BASIC CLEANSER AND A WARM

3

2

4

IS THERE AN ARMADILLO IN THIS BED?

Save your girl from your scaly knees, heels, and elbows: Wait until after a warm shower and smooth them with a soft bath brush and one of the glycolic acid products on this page, says dermatologist Kenneth Beer, M.D. But go easy: “Men think they can grind dead skin away, but that makes it worse,” he says.

1 The Power Tool

2 The Chemical Peel

3 The Nature Scrub

4 The Triple Blast

The Clarisonic is simply a buffer for your face. The soft antibacterial brush oscillates more than 300 times a second to slough away outer skin cells.

It’s waterproof, so it can live on a shelf in your shower, and rechargeable, so you’ll never have to buy batteries.

Clarisonic Mia, $125, clarisonic.com

The 20-minute mask uses glycolic acid to dissolve away your outermost layer of skin. It also helps boost collagen production, which can smooth out wrinkles, says Whitney Bowe, M.D., a dermatologist based in New York City. Malin+Goetz 10% Glycolic Acid Pads, $48, malinandgoetz.com

A cleanser with rough particles is best for preventing razor bumps. Why? “It helps the blade skim the surface evenly,” Dr. Beer says. This formulation exfoliates with apricot shells and has caffeine and menthol to stimulate and add color. Kiehl’s Facial Fuel Energizing Scrub, $20, kiehls.com

Kaolin clay removes debris, volcanic ash scrubs away dead cells, and glycolic acid loosens the stuff that’s not quite ready to go. Consider it a daily wash, preshave scrub, and deep-cleaning mask all in one. Jack Black Deep Dive Glycolic Facial Cleanser, $20, getjackblack.com

TESTER’S TAKE “It’s wildly efficient and works the same way an electric toothbrush does on your teeth.”

TESTER’S TAKE “My face was irritated until I cut back to twice a week. That felt better, and I noticed clearer skin.”

70 MENSHEALTH.COM | March 2014

TESTER’S TAKE “The menthol is really refreshing and made me feel clean. I’ll probably keep using this.”

TESTER’S TAKE “It’s really easy to use, and after a few days, my skin was feeling smoother and less oily.”

BY DA N MICH EL

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shave—that’s how the typical guy maintains his face. And it shows.

Lifeless, blotchy, or otherwise old-looking skin is often just the result of lazy grooming. The solution is simple: Add exfoliation to that routine of yours. “Exfoliation is like exercise for your skin,” says Kenneth Beer, M.D., a dermatologist based in West Palm Beach, Florida. “It buffs away dead cells to make you look healthier.” It also decreases bumps and blemishes, helps you achieve a closer shave, and improves your skin’s ability to absorb moisturizers and sunblock. Is exfoliation something the typical guy could get used to?

We asked a panel of skeptical men to test our four favorite products.

Best List

46%

Number of women who say messy eating is the biggest food-related turnoff when they’re on a first date Source: ChristianMingle and JDate joint survey

Details That Make or Break the Deal

The ability to size up a situation quickly can save you money and headaches. Hone your skill by learning where to look for the hidden clues. BY STEVE CALECHMAN Read the first few pages before buying a book.

If you’re buying a house, you want the nearest supermarket to be within 10 minutes, says Mario Jannatpour, author of The Honest Real Estate Agent. In terms of value, location matters more than anything else, and nearby amenities mean the home will probably appreciate in value faster.

The back cover?

That’s a sales pitch.

But by reading the first three pages of the book itself, you’ll get a feel for the author’s voice and pacing, says Harlan Coben, author of more than 20 novels. Not interested in the story or in learning more after three pages? Then don’t waste any more of your time.

Scope out the entrance area of your hotel.

Check your watch when she shows for your first date.

Look for trash or cigarette butts along the curb out front. “Neglect in one area is usually a sign of neglect all over,” says Tim Leffel, editor of the website Hotel Scoop and author of Make Your Travel Dollars Worth a Fortune.

Unless it’s already too late, find a different hotel.

Everyone’s busy, but punctuality shows that she’s willing to make time for a relationship, says Lisa Clampitt, founder of VIP Life, a matchmaking service in Manhattan. If she’s way late—and doesn’t send a heads-up text or apologize when she arrives— consider your first date the last.

Give dress shoes the “wobble test” before purchase.

Flip to CNBC while the TV is still on the shelf.

Set each one on a flat surface and tap the toe. The shoe may rock toward you but shouldn’t wobble to one side, says Ellen GoldsteinLynch of the Fashion Institute of Technology in NYC. If that happens, the heel is out of position and can throw off your stride, stressing your knees, hips, and lower back.

You’re looking for the news ticker at the bottom of the screen. Fast movement tests the processor; you want the scroll to be clean and smooth, says Dave Pedigo, senior director at the global electronics firm CEDIA. Or view a Michael Bay movie on Blu-ray.

Pixilated explosions? Bad sign.

PH OTO G R A PH BY G R A N T CO R N E T T

S S tt yy ll ii n ng g :: JJ a an n ii n ne e II vv e e rr ss e en n ,, g g rr o oo om m ii n ng g :: A An nd d ii Ya Ya n n cc e e yy

72 MENSHEALTH.COM | March 2014

Make a grocery run before taking out a mortgage.

Work

` If you’re here, you’re ready to take charge. But don’t kick back just yet: You still need to produce results. Set a clear direction for your team, determine exactly what each team member needs from you, and make sure everyone has the resources to meet your expectations.

Congratulations!

Do you inspire the people who work around you?

LEADERSHIP

You need to prove you have the personal skills to manage and delegate in such a way that your subordinates stay motivated and productive.

If they fall short, youÕll take the heat.

YES

Being strategic about how you spend your time and energy will prepare you to manage high-stakes resourcesÑlike multiple employees and a budgetÑdown the line.

YES

SELF-AWARENESS

YES

Hirers prefer candidates they relate to, say researchers at Northwestern University. When a position opens, you want to be the first one they think of.

DEPENDABILITY

Earn more responsibility by proving you can handle whatÕs already on your plate. Whatever the task, do it well and meet the deadline.

Start with Small Talk When you catch the VP in the elevator or break room, ask about one of his or her projects or presentations. Or scan the exec’s social media feeds for shared interests and drop them into conversation: “You’re a Packers fan? They’re killing me this season.”

NO

You say you’ll have the project in by Friday. Will you?

YES

Review Your Performance Ask your boss (or a trusted colleague) to ID your three biggest strengths and weaknesses and to suggest ways to improve. After six months, do a follow-up to check your progress.

NO

Does your boss’s boss recognize you in the elevator?

YES

Set Meaningful Goals Ask your boss about the department’s objectives and use those to set three to five concrete goals of your own. If you’re wasting time on superfluous tasks, put them on a “Do Not Do” list to stay focused.

NO

Are you able to explain how your weaknesses affect you at work?

You canÕt improve if you donÕt know your shortcomings. Moving up means surrounding yourself with people whose strengths offset your weaknesses.

VISIBILITY

NO

Do you map out all the steps before starting a new project?

VISION

Lead a Nonwork Team Sign up to teach or coach in your spare time, and use the opportunity to develop communication skills and empathy. Tutoring, for instance, can teach you patience and creative ways to guide others in the office.

NO

Make a Better To-Do List List all your projects and note two details for each: the deadline and the next concrete action (“Send e-mail to Bob in marketing”). As you check off one action, add the next. Then, every Friday, do a major review of your calendar, noting your top priorities and making sure you’re not neglecting anything important.

Start Here

The corporate ladder can be shaky. See if you have what it takes to climb it. BY LILA BATTIS 74 MENSHEALTH.COM | March 2014

OUR EXPERT PANEL David Allen, author of Getting Things Done; Ivan Misner, Ph.D., author of Networking Like a Pro; Barbara Trautlein, Ph.D., author of Change Intelligence; Rich Horwath, CEO of the Strategic Thinking Institute; Bruce Tulgan, author of It’s Okay to Be the Boss; and Barry Conchie, coauthor of Strengths Based Leadership

II ll ll u u ss tt rr a a tt ii o on n ss b b yy TT H HO OM MA AS S P PO OR RO OS S TT O OC CK KY Y

Will You Ever Be the Boss?

THE COOKBOOK HAS FINALLY ARRIVED! ®

The editors of Men’s Health have distilled all the unique cooking and nutrition advice you love into one handy volume for any man looking to flex some culinary muscle.

Guy Gourmet delivers more than 150 delicious dishes—including musclebuilding, fat-burning gourmet recipes from such top power chefs as Thomas Keller, Tyler Florence, Rick Bayless, Eric Ripert, Marcus Samuelsson, and more. Get your copy today and start enjoying amazing food that’s good for your body and soul.

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Health

SUNRISE SIMULATOR The LED-powered iwaku lamp brightens slowly to wake you.

Invasion of the Body Watchers A new crop of app-powered medical devices promises to put your health in your hands—but does the technology deliver?

PRODUCT

HOW IT WORKS

OUR VERDICT

DIY METHOD

BOOST YOUR MOOD

iwaku bedside lamp $369, iwaku.com

`The bright light treats seasonal

It will wake you up, but to treat SAD you need at least 500 lux of brightness. The iwaku’s developers won’t reveal the device’s brightness.

Stick to your gym routine. SAD is a form of depression, and a 2013 journal review found that physical activity can ease the blues.

IMPROVE YOUR SLEEP

Beddit mattress monitor $149, beddit.com

`A thin sensor picks up your heart

An accredited sleep lab pulls much more data, but Beddit can be useful for motivating you to develop better bedtime habits.

Chart your daily sleep time, exercise time, caffeine consumption, and sleepiness on a 1-to-10 scale.

After two weeks, scan for patterns.

BEAT YOUR ASTHMA

Propeller inhaler sensor From your doctor, propellerhealth.com

`The attachment hooks to your

It works. People in a small study published in PLOS One had 38 percent more symptom-free days after two months with the device.

Track your triggers and symptoms manually using AsthmaSense Cloud, a free app. It will alert you when you’re at risk for an attack.

FIGHT BODY FAT

Fitbit Aria smart scale $130, fitbit.com

`By logging your weight and

As corny as badges may sound, researchers say the positive reinforcement may motivate you to stick to your weight-loss plan.

Use any cheap scale and log your progress. In a 2011 review, Pittsburgh researchers linked frequent weigh-ins with greater weight loss.

DIAGNOSE AN ILLNESS

Kinsa smart thermometer $15 to $18, kinsahealth.com

`Aimed at parents, the plug-in

It’s brilliant. Knowing the likely illness helps you treat it, and the Kinsa app will help find an open appointment with a nearby doctor.

You can check your local flu report at cdc.gov/flu/weekly and google. org/flutrends, but you won’t see Kinsa’s extra analysis. —LILA BATTIS

affective disorder (SAD) and wakes you gently in the morning by illuminating your room. rate, breathing, snoring, and movements. The app uses that info to make recommendations.

basic inhaler to collect usage data, which can help people with asthma and COPD avoid attacks. body-fat data and sending you achievement badges, the sleek scale helps you shed pounds. thermometer lets the app crossreference temperature and symptoms with local illness outbreaks.

OUR EXPERT PANEL: Kathryn Roecklein, Ph.D., assistant professor of psychology at the University of Pittsburgh; Matt Bianchi, M.D., Ph.D., chief of sleep medicine at Massachusetts General Hospital; Ted Naureckas, M.D., director of the Asthma & COPD Center at the University of Chicago; Sofia Rydin-Gray, Ph.D., director of behavioral health at Duke Diet & Fitness Center

78 MENSHEALTH.COM | March 2014

PH OTO G R A PH BY S A M K A PL A N

P rr o P op p ss tt yy ll ii n ng g :: R R ii cc h h ii e e O Ow w ii n ng g ss // H Ha a ll ll e e yy R Re e ss o ou u rr cc e e ss ,, ii ll ll u u ss tt rr a a tt ii o on n ss b b yy R RO OM MU UA AL LD DO O F FA AU UR RA A

CLAIM

Allergic Asthma can have a way of making any dusty book

a horror story

Is allergic asthma threatening you? If triggers like dust mites and pet dander put you at risk for a serious attack, you could have allergic asthma.

There’s one way to find out for sure. Ask your doctor about getting tested for allergic asthma.

Then ask what you can do about it.

Talk to your doctor about ALLERGIC ASTHMA

allergicasthma.com/monster © 2013 Genentech, Inc. and Novartis Pharmaceuticals Corporation. XOL0002064801 11/13 Printed in USA.

YOU CAN’T FAKE STRONG

“Like” us on Facebook for exclusive offers.

For more information about MET-Rx® products, ask the legit strong. Visit www.metrx.com NOTICE: Use this product as a food supplement only. Do not use for weight reduction. *Use in conjunction with an intense daily exercise program and a balanced diet including an adequate caloric intake.

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INTRUDERS WANT TO CATCH YOU SCARED, SO TURN THE TABLES. —THIEF-PROOF YOUR PALACE, P. 84

Shred the Terrain Park Tear it up—and stay upright—with these snowboarding strategies from Scotty Lago, 2010 Olympic bronze medalist in the half-pipe. Read on, and then head for the hills.

GREASE A BUTTER BOX

L L ii n ne e ii ll ll u u ss tt rr a a tt ii o on n ss b b yy TT O OB BY Y L LE E II G GH H

This long, elevated, rectangular feature in terrain parks is a good place for beginners to work on new tricks. Before you reach the ramp, position your board nose-first. Typically you’ll slide onto the top of the box without having to jump.

Keep your feet planted flat on the board and resist the urge to turn on the slick top.

Wait until your board is completely off the box before you start carving snow again.

BE A WINGMAN

Chances are you won’t be the only greenhorn in the park.

If you see someone crash and “yard sale” (that’s slang for when a rider’s goggles, hat, and gloves fly off), block the top of the jump or rail and signal to the riders above to wait until the fallen rider is out of harm’s way. You’ll be saving a fellow rider from being crushed— and that’s good karma, man.

BLEND IN WITH THE PROS

When you’re practicing a trick the first few times, avoid any high-traffic areas. That way if you take a tumble, you’re less likely to bring down another rider.

Don’t stand near the start or the landing of a jump, the rail, or the box. You’ll hold up other riders and, worse, put yourself at risk of getting whacked.

CATCH SOME AIR

SPIN OUT

A jump is easier than it looks.

Before your initial attempt, hang back and watch a few experienced riders launch.

If possible, ask one of them if you can trail him or her off your first jump. Stay a safe distance behind, and mirror the person’s speed and motions. Don’t overthink the landing; just let the weight of the board help you hit the snow with your knees bent and body centered.

The backside 180 is one of the easier and flashier tricks, says Lago. Approach a jump riding your toe-side edge. Once you hit the lip of the jump, pop off and forcefully turn your head and shoulders backward; the rest of your body will follow.

Look down as you rotate in the air, and once you can spot the landing, keep your eye on it to prevent overspinning.

Then land naturally.

E D I T E D B Y PA U L K I TA

March 2014 | MENSHEALTH.COM 81

SEAR TASTY SCALLOPS

8’

Impress your guests with mouthwatering mollusks. Chef Linton Hopkins of Restaurant Eugene in Atlanta, winner of a James Beard Award, has a foolproof technique.

21”

1/ GO BIG Opt for jumbo dry-packed sea scallops. (Wet-packed scallops are harder to sear because they retain more moisture.) But pat them dry before cooking anyway.

32”

2/ BREAK OUT THE IRON Cast iron best distributes the high heat needed for a good sear. Set a skillet on high until it can vaporize a drop of water in 1 second.

Add 2 tablespoons of peanut or canola oil and heat until the oil starts to shimmer.

15”

3/ HIT THE HEAT Season the scallops all over with a little kosher salt just before cooking. Place the scallops in the pan at least an inch apart to avoid overcrowding, which would hinder browning.

Build a Sturdy Workbench Here’s a project for all your projects. This one will cost you about $125 in materials and you’ll have nothing left over, says Dan Faires, host of HGTV.com’s Danmade.

WHAT YOU’LL NEED

4/ MAKE A SQUEEZE PLAY

Circular saw, 1 sheet of finished plywood (¾"×4'×8'), 2 two-by-four studs (each 10' long), 4 two-by-four studs (each 8' long), 1 box of 2½" screws (1 lb), 4 clamps, wood glue, level

HIDE VALUABLES FROM GYM RATS

Take It to the Top

Add Storage

Cut the plywood down its length into 24"×8' and 18"×8' pieces. Save the leftover 6" piece. Cut one of the 10' two-by-fours into three 32" pieces and one 21" piece. Cut the other into one 32" piece, two 21" pieces, and three 15" pieces. Sort them all into like-size piles.

Set the 21" cross braces between two of the 8' twoby-fours (one on each end and one in the center).

Screw the pieces together, creating a rectangle the same size as the 24"×8' plywood. Glue the top of the frame, put the plywood on top, and secure with screws.

To make a shelf, repeat the frame-making step for the tabletop using the other two 8' two-by-fours and the 15" cross braces. Apply glue to the top surface of the frame, and then place the 18"×8' plywood piece on top and screw it to the frame.

Set the shelf aside.

Give It Legs

Install the Shelf

Finish It!

Flip the tabletop over so the plywood side faces down.

Position a 32" leg in a corner so that the wider side of the two-by-four faces the long side of the frame. Hold the leg tightly against the corner and secure it to the frame with one screw. Repeat with the other three 32" legs.

Turn the table over and slide the shelf between the legs.

Using pieces of scrap wood, prop up the shelf to your desired height. Clamp the corners of each leg and make sure the shelf is level.

Secure each leg to the tabletop frame with two more screws. Remove the clamps.

Glue, clamp, and screw the 6"×8' plywood piece to the back of the tabletop at your desired height. Now you’re ready to work. Customize in any of these ways: Run a router over the edges, putty the screw holes, sand, lacquer, prime and paint, install locking casters, or add a vise.

82 MENSHEALTH.COM | March 2014

THWART LOCKER ROOM THIEVES BY MAKING A SIMPLE SAFE. FIND A TENNIS BALL AND USE A BOX CUTTER OR UTILITY KNIFE TO CUT A 2-INCH SLIT INTO THE BALL. SQUEEZE THE BALL TO OPEN THE SLIT AND THEN INSERT ANY SMALL VALUABLES, SUCH AS A WATCH, A RING, OR CASH. STASH THE BALL INSIDE YOUR GYM BAG.

5/ FLIP AND ADD BUTTER Flip the scallops with a spatula (tongs could tear them) and add ½ teaspoon butter to the pan. Sear until browned, about a minute more. Serve!

Co C o ll o o rr ii ll ll u u ss tt rr a a tt ii o on n ss b b yy P PA AU UL L B BL LO OW W

Carve ’Em Up

To test for doneness, gently pinch the sides of the scallops. (Don’t lift them or you risk ruining the sear.)

If they’re firm but still have some give and the bottom edges are golden (about two minutes), it’s time to flip.

Turn a Towel into a Barbell No time to hit the gym? That’s no excuse. The key to a more rigorous total-body challenge could be folded up in your bathroom closet, says Men’s Health training advisor BJ Gaddour, C.S.C.S.

HOW TO DO IT

The Move Pushup Hold WHAT IT TARGETS

Chest and back WHY IT WORKS

It’s a traditional pushup, but isolated holds make it more challenging.

1. Get down on all fours. Wrap the towel around your upper back and under your armpits, grabbing the ends. Lie on your stomach.

2. Holding the ends of the towel, assume the bottom of a pushup position. Push up against the towel as hard as you can, continuing to breathe and tensing all your muscles, for four seconds. Lower your body, but not all the way down to the floor, to rest briefly. Repeat the move for a total of 30 to 60 seconds without ever lowering your body completely to the floor.

MAKE IT HARDER

Narrow your feet in the pushup position and perform the move on one leg, switching sides at the halfway mark.

HOW TO DO IT

The Move Seesaw Push-Pull WHAT IT TARGETS

Shoulders, chest, and arms WHY IT WORKS

You’ll move your arms through their full range of motion.

1. Hold the towel taut at your chest; your arms should be shoulder-width apart and elbows bent 90 degrees.

Keep your hips and shoulders square and your heels pressed into the floor as you tighten your abs and glutes.

2. Simultaneously push with your left arm until it’s straight (like a chest press) and draw back your right arm until your right hand reaches your armpit (like a row). Pause and hold for two seconds. Then push with your right arm and draw back with your left.

Alternate for 30 to 60 seconds total.

MAKE IT HARDER

Sink into a deep squat; then perform the exercise. That way you’re better able to engage your lower body.

HOW TO DO IT

The Move Split Squat and Biceps Curl WHAT IT TARGETS

Arms and legs WHY IT WORKS

Your upper body and lower body work together to create tension.

1. Assume a split stance, your right leg forward with your right foot on the middle of a towel. Grab the ends of the towel and pull it taut.

2. Pull up on the towel ends as you slowly lower your hips. When your back knee is a few inches from the floor, pause. Hold the position for two seconds, keeping your legs tensed and your weight on your front heel.

3. Reverse the move, now pulling on the towel as you rise. Repeat the move for 30 to 60 seconds total, switching sides at the halfway mark.

MAKE IT HARDER

Hold your squat continuously for 30 to 60 seconds instead of two. Repeat the exercise until exhaustion.

5-Second Tip

PREVENT SALAD SLIME

Bagged greens can go bad fast. Transfer them to a ziplock bag lined with paper towels to help absorb moisture, says Luke LaBorde,Ph.D., an associate professor of food science at Penn State.

Place the bag in the crisper and leave it partially unzipped to promote airflow. This balance of wet and dry staves off the bacteria growth that can rot roughage.

Expect your produce to remain fresh for up to five days longer than it would otherwise, LaBorde says.

THIEF-PROOF YOUR PALACE

Clean Up aGrime Scene

Foil an intruder and stay safe with these tips from Chris McGoey, a security consultant with 40-plus years of experience, and Jesse Martinez, a senior police officer in Houston.

Randy Gaines, vice president of engineering, housekeeping, and laundry operations for Hilton Worldwide, shows you how to polish your bathtub to five-star perfection.

1/ SECURE THE PERIMETER Rig a motion-sensor-activated light like this Lithonia Lighting floodlight ($120, homedepot.com) over each door. Trim shrubs so entries are visible from the street and police or neighbors can spot danger. Replace any half-inch deadbolt locks with ones that extend an inch or more into the door frame.

Diagnose the Dirt Save time and money by targeting specific tub stains with safe cleaners.

WHAT IT LOOKS LIKE Black, pink, red, or green film

WHAT IT PROBABLY IS Mildew

HOW TO BUST IT

BUY THIS

Most mildew products don’t have a high enough pH to kill growth. Use a toilet bowl cleaner with bleach.

Lysol Power & Free Toilet Bowl Cleaner. It uses hydrogen peroxide, which is not as harsh as chlorine.

Method Natural Tub and Tile Bathroom Cleaner.

This plant-based, nontoxic product will erase hardwater stains and bust soap scum without leaving harsh chemical fumes behind.

Cloudy spots

Hard water

Choose an acidic cleaner with a vinegar or citric acid base.

Thick, chalky residue

Soap scum

Acidic cleaners are also your best bet for removing soap scum.

2/ ROUND THE TROOPS Intruders want to catch you scared, so turn the tables. Add an exterior-door deadbolt to a bedroom door. If a breakin occurs, hide in that room with your family. Surprise the crooks with lighting that’s iPhone- or iPad-controlled, like the Philips Hue Wi-Fi–enabled LED lightbulbs ($200 for three, apple.com).

DODGE DIY DISASTER

Blast the Crud

Achieve the Gleam

Spray the cleaner and wait at least 10 minutes for the active ingredients to penetrate the dirt. Using a nonabrasive brush or sponge, clean all surfaces, paying close attention to the area an inch or two above the tub base. That’s where the most gunk tends to settle.

Rinse the tub until it shines. If it looks dull, then cleaner residue remains.

Use a microfiber cloth to dry it. (Regular towels shed lint.) To make metal surfaces sparkle and guard against hard-water stains, use a tissue to apply a thin layer of petroleum jelly.

84 MENSHEALTH.COM | March 2014

PAINTING A WALL OR LAYING TILE CAN BE A RISKY PROPOSITION. YOU CAN’T JUST HIT “UNDO” IF YOU DON’T LIKE THE WAY IT TURNS OUT. SO BEFORE YOU START, MAKE A HALF DOZEN PHOTOCOPIES OF THE TILE PATTERN OR PAINT COLOR AND TAPE THEM TO THE WALL; THIS WILL GIVE YOU A FEEL FOR THE END RESULT. BONUS: THE COPIES CAN ALSO HELP YOU FIGURE OUT THE BEST PATTERNS FOR TILE WORK.

3/ CALL FOR BACKUP If possible, call 911 from a landline so your name and address display automatically. (Cellphones ping the closest tower; a dispatcher may have trouble determining where to send the police.)

No landline? Try a smartphone app like LifeLine Response ($7 to $9, plus $7 to $8 yearly fee, iPhone and Android).

YOU AREWHEN YOU EAT Timing is everything—especially when it comes to losing weight. Now, new research shows that you can eat whatever you want and still strip away pounds by eating only during a specific time period each day.

Learn the secret in the bestselling The 8-Hour Diet, the most efcient weight loss plan ever!

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According to the USDA Nutrient Database for Standard Reference, the average amount of vitamin D in one large egg is 41 IU, up from 25 IU. Brought to you by America’s egg farmers.

Special Report

Your life changes forever when you take the plunge. See how hitched guys are managingÑin good times and in bed.

86 MENSHEALTH.COM | March 2014

YOU’ YOU’D THINK A WEDDING RING WOULD SIMPLIFY A MAN’S SEX LIFE. WHILE

his single friends spend their t nights emptying their checking accounts in trendy cocktail bars and swiping right on Tinder, the married guy feels where and with whom his night ends. Then there are the secure in knowing wh other perks. “After m marriage, your sex life changes for the better in several ways. For instance instance, you’re having sex on a regular basis—and hopefully in a more exploratory explorato way,” says Paul Hokemeyer, Ph.D., a marriage therapist based in Manhattan.

Manha “You can try new things and explore the edges of your sexual preferences.” preferen idea But realistic? We wanted to find out, because marital hapSounds ideal. piness often begins—and be sometimes ends—in bed. “A healthy sex life early in the marriage leads to a strong intimate connection later in the marriage when the sex becomes b less frequent,” Hokemeyer says. (Wait, what?) If sex is one of th the pillars of a healthy marriage, then how are most off-themarket guys fa faring behind closed doors? We surveyed more than 1,200 of them to find ou out. Here’s what they told us.

Ca C a rr ll o o ss N Nu un ne e zz (( p ph ho o tt o og g rr a ap ph h ss )) ,, JJ A AM ME ES S G GR RA AH HA AM M (( ii ll ll u u ss tt rr a a tt ii o on n ss ))

SEX & THE MARRIED WOMAN

BY MIKE DARLING

MARITAL HAPPINESS

62

HOW MUCH SEX MARRIED GUYS HAVE IN AN AVERAGE WEEK

Feeling tempted to slip away with Britney from the mail room? These three strategies will help you resist the urge to stray.

Percentage of men who are sure they married the right gal

28

DO A REALITY CHECK

Percentage who now question their decision

1in7

45%

Fathers who never have date nights anymore

0–1 T IME

13

34%

1–2 T IME S

19%

3–5 T IME S

2%

E V E RY NIGH T

MARRIAGE: THE COMPETITIVE SIDE

1in 4

Number of husbands who say they married out of their league

Percentage of married guys who admit being jealous of the catch a buddy reeled in

WERE YOU SCARED TO COMMIT TO ONE WOMAN FOREVER?

The Average Married Guy

68

Percentage who feel confident that their mate is the most lustworthy on the block

57

POSTNUPTIAL POUNDS

Percentage of married men who’ve packed on the weight since their wedding day

64 68% AGE 38 MARRIED <5 YEARS PERCENTAGE WHO’VE BEEN DIVORCED 17 PERCENTAGE WITH KIDS 74

A RE YOU K IDDING? I’D MUCH R AT HE R GO HOME T O M Y W IF E T H A N ME S S A ROUND W I T H S OME D AT ING A P P.

BULLETPROOF YOUR BOND

20%

S URE , C OMMI T ME N T F RE A K E D ME OU T AT F IR S T—BU T I T WA S W OR T H I T.

12%

C OMMI T ME N T S C A RE D ME B A C K T HE N. A ND IF I’M BE ING HONE S T ? I T S T IL L S C A RE S ME .

Percentage who say their wives have too

76

Sex with the yoga instructor might be hot—but not that hot.

“The fantasy usually exceeds the reality,” Hokemeyer says. “It’s normal to fantasize about someone else, but keep it in your head. Actual affairs are messy and not worth those 15 minutes of sexual bliss.”

MAKE FACE TIME

If temptation strikes on the road, turn to apps like Snapchat to instigate foreplay with your wife from afar. “It’ll fight the loneliness,” says Brandy Engler, Psy.D., author of The Men on My Couch. When in transit, try a more PG distraction like Words with Friends. “The more fun you have, the better,” Engler says. “Don’t end the conversation by whining about your day.”

UNLEASH YOUR FREAK

“If you’re the good guy all day, you may be longing to do something bad,” says Engler.

And she might have the same idea. “Women also want to indulge that naughty side,” she says. “Tell her how you feel. She might say, ‘Me too.’” If so, ask her to read one of her favorite Fifty Shades–style passages to you, Engler says. You’ll learn what kinks she’s looking to explore—and she may feel more inspired to act.

Percentage who think their wives are just as sexy as they ever were March 2014 | MENSHEALTH.COM 87

Special Report / Sex & the Married Woman

SEXUAL SATISFACTION

40

HOW OFTEN MARRIED GUYS MASTURBATE

TOP REASONS HE’S NOT SEEING ENOUGH ACTION IN BED

62

Percentage of couples who don’t use sex toys together in bed

83

Percentage of those husbands who’d be okay with it

77

Percentage of men who say their wives are always too tired

36

Percentage who blame their schedules

12%

30%

ONCE A D AY 1–2 T IME S OR MORE A WEEK

Percentage who want way more sex in 2014

HIS CELEB TRYST LIST

25%

3–4 T IME S A WEEK

14% A FEW T IME S A MON T H

19%

ONCE A MON T H OR LESS

TOP WOMEN HE FANTASIZES ABOUT

18

Percentage of men who pin it on the kids

THE SINGLE LIFE

21

1. SCARLETT JOHANSSON

46% A S T R A NGE R 21% A CE L E BRI T Y

17% A C O W ORK E R 16% A M A RRIED WOM A N TV star most likely to make him consider a wife swap

Sofia Vergara 2. JENNIFER ANISTON

A CE L E B IF I T W OUL D RE M A IN UNDE R W R A P S

3. KATE UPTON

More Sex Instantly Hit a bedroom rut?

Try this easy strategy to renew your sexual vows.

53

Percentage relieved to be out of the game

13

Percentage who think bachelorhood is sad

Reigniting the flame of desire is simple: First, escape the house, says sex therapist Laurie Watson, author of Wanting Sex Again. “Thinking about chores can put a damper on her libido.” Instead, meet her at a bar. Talk, laugh, and flirt like you used to. “Gestures that communicate desirability will go a long way,” says Vinita Mehta, Ph.D., a psychotherapist in Washington, D.C. The “date night” idea is familiar because it works—especially when you try something new, Mehta says. By sharing novel and exciting experiences, the energy can spill over into the bedroom.

88 MENSHEALTH.COM | March 2014

INDULGE YOUR FANTASIES—AND HERS Go ahead, tell her why you dream of Kate Upton. It may save your marriage. (Really.)

IT BUILDS TRUST So go ahead and spill all the dirty details to her. “People feel vulnerable and relieved when they reveal hidden sides,” says Gurit Birnbaum, Ph.D., a researcher in Israel who studies sexual fantasies.

YOU’LL HAVE MORE SEX “Fantasies cause arousal to simmer throughout the day, making you both want sex in the evening,” says Barry McCarthy, Ph.D., author of Rekindling Desire.

SHE’LL WANT YOU MORE Desire thrives on mystery, which fantasies supply, McCarthy says. But if that mystery fades, we’re often tempted to look for it elsewhere. You contain multitudes. So does she. Explore.

D ii m D m ii tt rr ii o o ss K Ka am mb bo ou u rr ii ss // G Ge e tt tt yy II m ma ag ge e ss (( JJ o oh ha an n ss ss o on n )) ;; JJ a a ss o on n M Me e rr rr ii tt tt // G Ge e tt tt yy II m ma ag ge e ss (( A An n ii ss tt o on n ,, V Ve e rr g ga a rr a a )) ;; C C ii n nd d yy O O rr d d // G Ge e tt tt yy II m ma ag ge e ss (( U Up p tt o on n ))

51% M A RRIE D ME N W HO W OUL D CHE AT W I T H

Percentage of married guys who are jealous of single friends’ sex lives

KEEP DREAMING Twenty-five percent of guys say they hardly ever fantasize about other women.

GIVE YOUR SEX LIFE A TWIST Try these moves from Men’s Health sex advisor Debby Herbenick, Ph.D.

BELLY FLOP

WHY IT WORKS “You

can kiss her neck or talk dirty,” Herbenick says. And rear entry targets her G-spot.

PULL IT OFF Have her lie on her stomach with a pillow under her hips, pelvis angled upward.

Enter from behind, extending your arms to limit the weight on her.

SHOULDER HOLDER

WHY IT WORKS Con-

HIS PORN HABIT

HOW ADVENTUROUS HE IS

45

70 14

Percentage of married men who watch porn with their wives

40

II ll ll u u ss tt rr a a tt ii o on n ss b b yy JJ A AM ME ES S G GR RA AH HA AM M

Percentage who don’t think she’d be into watching X-rated flicks

15

Percentage who’ve never tried watching porn with her—but say they’d consider it

CHEATING

1in5

Married men who’ve accused their wives of cheating on them

58

SINGLE VS. MARRIED LIFE

Percentage of married men who wish they had a more sexually adventurous wife

Percentage of guys who’ve considered experimenting with an open marriage

26

sider the scenery. “It’s great for men who want a view of everything,” Herbenick says.

PULL IT OFF Kneel so you’re facing her as she lies on her back.

Lift her legs, rest her calves on your shoulders, and pull her pelvis toward you.

Percentage of men who think they had better sex as bachelors

40

Percentage of married men who admitted to cheating on their wives

Percentage of guys who think their single friends are still having better sex

29

Percentage of those guys who were caught

SPIDER

WHY IT WORKS “She’ll

have more control over thrusts and movement,” Herbenick says.

PULL IT OFF Sit with your legs extended.

Lift your knees, and have her bend her knees so they’re next to your chest. Lean back on your arms for support.

Nutrition

BY MATTHEW SOLAN

PHOTOGRAPH BY TRAVIS RATHBONE

POWER PARFAIT An unsung nutrient in this snack can help you to build muscle.

When hunger takes hold, you can fuel your body or grow your gut. Which will it be?

90 MENSHEALTH.COM | March 2014

Food st yling: Victoria Granof/Stockland Mar tel, prop st yling: Tiziana A gnello

20 BEST SNACKS FOR MEN

PICTURE A VORACIOUS BEAST ST GNASHING DOWN ON ANYTHING

fatty ty and puffy—a seal, a tourist, a doughnut—that happens to float by. That’s you, every day,, around 3 p. p.m. Guys in the 20-to39 agee group consume 32 percent of their daily calories in the form of between-meal treats—the highest snack intake of any demographic. Their targets: ets: sugary and alcoholic drinks, chips, crackers,, candy,, cake, and pastries pastries. But as you’re about to see, snacking doesn’t have to mean indiscriminate feeding. “Use between-meal betw eating to deliver nutrients you’re not getting otherwise,” other says Willow Jarosh, M.S., R.D. Now let go of the seal.

Ca

CALCIUM

WHY YOU NEED MORE It’s the ultimate bone builder—and a nutrient that athletes are often deficient in.

WHY YOU WANT MORE Calcium literally helps you move. It’s essential to the chemical reaction that makes your muscles contract.

“Calcium also helps them relax better during recovery, which can prevent cramps,” says Jim White, R.D., a sports dietitian based in Virginia Beach, Virginia. Plus, calcium aids in the release of hormones that play an important role in digestion and fat metabolism.

Photographs by THOM AS MacDONA LD, food st yling: Adam Shanbacher

5 WAYS TO HELP HIT YOUR DAILY 1,000 MG

Mg

MAGNESIUM

WHY YOU NEED MORE Almost half of Americans consume less than the RDA. Being stressed will compound the problem: Adrenaline spikes can drain magnesium from the body. But a deficiency is seldom obvious, says Ruth Frechman, M.A., R.D.N., spokeswoman for the Academy of Nutrition and Dietetics.

WHY YOU WANT MORE Not sleeping well? An Iranian study found that magnesium can increase snoozeinducing melatonin. And British researchers discovered that the mineral can lower blood pressure.

5 WAYS TO HELP HIT YOUR DAILY 400–420 MG

D

VITAMIN D

WHY YOU NEED MORE Americans get a big fat F when it comes to D. Research in the Archives of Internal Medicine found that three out of four teens and adults are deficient.

WHY YOU WANT MORE This vitamin protects bone, maintains your immune system, and builds bigger, stronger muscles. “Vitamin D is thought to influence gene receptors that determine muscle strength, size, and endurance,” says dietitian Kim Larson, R.D.N., C.D., C.S.S.D. And dwindling D may be linked to erectile dysfunction.

5 WAYS TO HELP HIT YOUR DAILY 600 IU

K

POTASSIUM

WHY YOU NEED MORE Potassium may be your most neglected nutrient. A recent study in the American Journal of Clinical Nutrition found that a whopping 95 percent of men don’t hit their daily mark.

WHY YOU WANT MORE Potassium keeps cells fueled and functioning optimally by helping to move nutrients in and waste out. “Potassium also helps your body utilize the carbohydrates you eat; plus, it helps synthesize protein to help create muscle,” says nutritionist Tracy Gensler, M.S., R.D.

5 WAYS TO HELP HIT YOUR DAILY 4,700 MG

APPLE-CINNAMON WHIP (210 MG) PUREE ½ CUP COTTAGE CHEESE ALONG WITH ¼ CUP SLIVERED ALMONDS AND 1 TSP CINNAMON. THEN STIR IN A SMALL HANDFUL OF DICED APPLE.

NUT BUTTER SLICE (246 MG) SPREAD 4 TBSP ALMOND BUTTER OVER 2 SLICES WHOLE WHEAT BREAD AND TOP IT WITH SLICED APPLES AND BANANAS.

EGGS + TROPICAL SMOOTHIE (255 IU) BLEND 8 OZ PLAIN FORTIFIED YOGURT, 1 FROZEN BANANA, AND ½ CUP EACH CANNED PINEAPPLE IN LIGHT SYRUP AND FORTIFIED OJ. EAT WITH 2 HARD-BOILED EGGS.

CRUNCHY ORANGE YOGURT PARFAIT (1,044 MG) IN A SMALL BOWL, COMBINE 1 CUP PLAIN LOW-FAT YOGURT WITH 1 CUP ORANGE SEGMENTS AND 2 TBSP CHOPPED PISTACHIOS.

CHOCOLATE-BERRY SMOOTHIE (321 MG) BLEND TOGETHER 1 CUP CHOCOLATE MILK, 1 CUP FROZEN BERRIES, AND 1 CUP SPINACH.

CREAMY GREEN SMOOTHIE (134 MG) BLEND TOGETHER 1 CUP MILK, 1 BANANA, ½ AVOCADO, AND ½ CUP FROZEN CHOPPED SPINACH.

SPICY TUNA AND CHIPS (200 IU) MIX 3 OZ CANNED TUNA WITH 1 TBSP LIGHT MAYONNAISE AND 1 TO 2 TBSP SALSA. SERVE WITH TORTILLA CHIPS.

COFFEE + CRUNCHY BANANA (1,038 MG) PRESS 2 TBSP ROASTED AND UNSALTED SUNFLOWER SEEDS ONTO ½ LARGE BANANA SO THEY ADHERE. PAIR WITH A 12 OZ LATTE.

FIG-ALMOND POWER PARFAIT (354 MG) LAYER 1 CUP PLAIN YOGURT WITH 2 TBSP SLICED ALMONDS AND 2 DICED DRIED FIGS.

SESAME EDAMAME TOSS (126 MG) MIX 1¼ CUPS SHELLED EDAMAME WITH 2 TSP SESAME OIL, 1 TSP RICEWINE VINEGAR, AND 1 TSP REDUCED-SODIUM SOY SAUCE.

EGG, AVOCADO, AND SMOKED SALMON WRAP (237 IU) SPREAD 2 TBSP MASHED AVOCADO ONTO AN 8-INCH WHOLE GRAIN TORTILLA; TOP WITH 1 OZ SMOKED SALMON AND 1 SLICED HARD-BOILED EGG.

SMOKY, CHEESY BAKED POTATO (1,141 MG) TOP A MEDIUM BAKED RUSSET POTATO WITH 2 TBSP SHREDDED CHEDDAR, 2 TBSP CHIPOTLE SALSA, AND 2 TBSP PLAIN LOW-FAT YOGURT.

APRICOT-RICOTTA PITA (351 MG) COMBINE ½ CUP PART-SKIM RICOTTA, 2 CHOPPED DRIED APRICOTS, AND ¼ TSP CINNAMON. SPOON INTO HALF OF A 5-INCH WHOLE WHEAT PITA.

PUMPKIN SEED TREK MIX (175 MG) MIX ¼ CUP UNSALTED PUMPKIN SEEDS WITH 2 TBSP DRIED CHERRIES AND ¼ CUP UNSWEETENED WHOLE GRAIN CEREAL.

CREAMY BLUEBERRYALMOND SMOOTHIE (186 IU) BLEND 1½ CUPS FORTIFIED MILK, ½ CUP FORTIFIED ORANGE JUICE, 1 TBSP ALMOND BUTTER, ½ CUP FROZEN BLUEBERRIES, ½ BANANA, AND ½ CUP ICE.

CHOCOLATE, PB, AND BANANA SHAKE (1,118 MG) BLEND 1 CUP PLAIN LOWFAT YOGURT, 1 BANANA, 2 TSP PEANUT BUTTER, 2 TSP COCOA POWDER, AND A HANDFUL OF ICE.

WHITE BEAN AND MOZZARELLA TOSS (347 MG) MIX ½ CUP CANNED WHITE BEANS WITH ½ CUP DICED MOZZARELLA, 1 TSP OLIVE OIL, 1 TSP VINEGAR, AND SALT AND PEPPER TO TASTE.

COLLARD SNACK WRAPS (140 MG) MIX ¾ CUP COOKED QUINOA WITH ¼ CUP BLACK BEANS, 1 TSP OLIVE OIL, ¼ TSP CHILI POWDER, AND SALT AND PEPPER TO TASTE. WRAP IN TWO LARGE COLLARD LEAVES.

TUNA AND FETA SALAD (203 IU) PLACE 3 OZ CANNED TUNA IN A BOWL. TOP WITH ½ CUP GARBANZO BEANS, ½ CUP CHOPPED BELL PEPPER, 2 TBSP FETA, 1 TSP OLIVE OIL, AND 1 TSP RED-WINE VINEGAR.

QUICK SPINACH SALAD (847 MG) IN A MEDIUM BOWL, TOSS TOGETHER 3 CUPS BABY SPINACH LEAVES, ½ SLICED AVOCADO, 1 TSP OLIVE OIL, A SPLASH OF BALSAMIC VINEGAR, AND SALT AND PEPPER.

March 2014 | MENSHEALTH.COM 91

Man to Man

SH!T KIDS SAY

92 MENSHEALTH.COM | March 2014

MY WIFE AND I WERE IN THE KITCHEN WHEN WE

heard him say it. The word slithered off his tongue, venomous as a snakebite.

“Give me the remote control, you ass.”

“Get in here,” my wife called into the living room. “Now.” Hayden, our five-year-old son, moseyed around the corner, dirty-blond and defiant.

My wife dropped to a knee and put her hands on his shoulders. She was trying hard not to laugh.

“We don’t use that word,” she said.

“See what those words do?” I said, trying to play it straight. “They make Mom cry.”

Hayden squinted. “I don’t think she’s crying.”

“Tell your brother you’re sorry,” I said.

“I’m not sorry,” he said. “Galen sucks. He’s a big, big ass.”

My wife pulled it together. “Who taught you those words?” Her eyes were aimed at me; it was more accusation than question.

I’VE LOVED SWEAR WORDS SINCE I WAS LITTLE.

I can’t say why, except that they’re forbidden.

Then again, words have fascinated me my entire life. When I was a kid, I once marveled over the word “shovel.” The more I said it, the stranger it felt. Say “the shovel” slowly and it sounds like a grunt; yell it and it sounds like an insult—a dig.

Swear words, though, are different. They’re language candy: nutritionally worthless and yet so sweet on the lips.

So maybe my sons learned to swear from me.

But words don’t spring from a single source; like the flu, they’re transmitted by doorknobs and

A cc h A h ii m m L L ii p pp po o tt h h // tt rr u un n kk a a rr cc h h ii vv e e .. cc o om m

This dad loved to curseÑ but when his sons picked up the habit, he worried that words might fail them.

BY DAVID McGLYNN

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Man to Man / Sh!t Kids Say

countertops. I guessed that an older kid on the playground first passed the words to Galen, who infected his little brother Hayden, who spread them around his kindergarten class until they reached his teacher, who called us at home.

“The first time Hayden used the f-word, I tried to laugh it off,” the teacher said. “But now the other children are asking me to explain it.”

“He used that word in school?” my wife asked.

Her face was turning red. “Thanks for letting us know. We’ll take care of it.” She pointed at me.

You take care of it.

I led Hayden into the bathroom and lifted the bar of Irish Spring from its tray, bouncing it in my palm like a stone. “If you keep saying nasty words, I’m going to have to wash out your mouth with this. Do you think it tastes good?”

He slid his thumb into his mouth and shrugged.

“Taste it,” I said. “Give it a lick, just to see.”

“You first,” he said.

I raised the bar to my nose and gave it a little whiff. It smelled minty. How bad could it taste?

I dragged my tongue across the slightly rippled arch. It was much worse than I’d imagined, bitter and obliterating. I wrapped my mouth around the faucet and turned the water on high.

“Yucky,” I said to Hayden, sticking out my tongue. “Your turn.”

“No way,” he said. He turned and bolted for the staircase. “No way, no way, no way.”

“No more bad language!” I called after him.

NO WORD OR TOPIC WOULD BE OFF-LIMITS. I WANTED TO BE THE ONE THEY TALKED TO.

BACK IN THE KITCHEN, MY WIFE STOOD WITH HER

hand across her forehead. “I can’t believe he said that,” she lamented. “At school.”

“Well,” I said.

“Well, what?” she said. An entire argument took place within those three words. This wasn’t the first time a teacher had called us. Galen’s teachers had also called, and they all hinted that his outbursts were warning signs of a behavioral disorder—ADHD. He was a young boy, I would counter, squirrelly and emotional.

Still, we worried. Calling a kid squirrelly was one thing, but ADHD carried a stigma. The label, if it stuck, would mean a limit to what could be expected of and hoped for him.

That was the real problem with the swearing: The boys were exposing themselves to unfair judgment. How long until someone they trusted told them they were deficient or simply bad?

Would they believe it?

A FEW MONTHS AFTER HAYDEN’S TEACHER

called, we were driving to a wedding in St. Paul.

After four hours in the car, I could feel the boys becoming amped in the backseat, whispering “sucks” and “balls” under their breaths. Instead of trying to stop the swearing, I decided to let it out. “See that bridge?” I said. “That’s the state border. You can swear until we’re across.”

“We can say anything we want?” Galen asked.

“So long as we’re on the bridge,” I said. “It stops once we’re on the other side. Got it?” In the rearview mirror, the boys nodded and grinned.

“Fire at will.”

Galen leaned forward and shouted, almost right in my ear, “Fucking asshole!”

I swerved hard toward the suspension cables but managed to pull the car back to center. Galen was slapping his knee, his eyes squeezed tight.

Running for a train...

©2014 Balance Bar Company

13-BB-1059ds

II ll ll u u ss tt rr a a tt ii o on n b b yy JJ O OÃ ÃO O F FA AZ ZE EN ND DA A

“Does it always have to be that word?” my wife asked.

“Shit nuts,” Hayden said.

“Buttohmygoddamn,” Galen howled.

“Sexy,” Hayden said.

“Sexy?” I said. Our eyes met in the mirror.

“You’re sexy, Dad.” The look on his face said it wasn’t a compliment. This was how their swearing had been all along: compliments turned into insults, the vulgar spliced with the banal. Their cursing was an experiment in the ways language could be bent and repurposed, a house they were learning to build.

CURSE WITH PURPOSE

There’s a time and place for profanity.

Here’s when to fucking go for it.

I wanted my sons to grow into men who are polite and kind and who think before they speak, but who also question the rules they’re expected to follow. Swear words rise up against the manners that make us compliant, too willing to accept the world as it is. Some things in life are obscene enough to warrant protest. After all the time I’d spent trying to put the kibosh on the cussing, I couldn’t help feeling kind of proud.

WE WERE ALMOST TO THE STATE LINE. OUR LITTLE

profanity free-for-all would end once we crossed it, but I hoped the boys would remember the

FIGHTING PAIN

A 2011 study from the U.K.’s Keele University found that when people cursed, they could keep their hands immersed in very cold water longer than they could if they said something benign.

Shit, that hurts!

TURNING HER ON

Most women are happy to talk dirty in bed, says sex educator Jamye Waxman, M.Ed. “Tell her what you’re going to do to her,” Waxman suggests. But avoid forceful language—you want dirty, not dangerous.

moment as more than a game. I wanted them to know that there was nothing they couldn’t say to me, especially as they grew older. A broken heart, a lost job, a run-in with the cops. No word or topic would be off-limits. I wanted to be the one they talked to, no matter what.

Just before we reached the end of the bridge, Hayden squeaked in one more. “Holy crab cakes!” he shouted. He’d done his worst. The fact that it wasn’t a swear word didn’t matter. I’d given him a chance to speak, and I had listened. A few seconds later we crossed into Minnesota, a car full of outlaws, moving forward together.

MAKING A POINT

“Cursing accentuates emotion in ways that socially acceptable language does not,” says Robert Sutton, Ph.D., of Stanford University.

“Loaded words tend to carry more weight in social situations.”

or training for a run...

TM

BONDING AT WORK

Swearing at the office sets an informal tone that can help build collegial rapport in the group. “Think of curse words as the verbal equivalent of a casual after-hours beer,” says Sutton. —ABBEY LOVELL

Muscle

BY MICHAEL EASTER

PHOTOGRAPHS BY SCOTT McDERMOTT

RAISE THE BAR Changing the way you do pullups can accelerate your strength gains.

You’ve been doing them the same way for years. That’s why you never improve.

Take a lesson from a Russian strongman, and you’ll finally pass our bar exam.

96 MENSHEALTH.COM | March 2014

I c o ns by T R AV I S L A D U E; g r o o m i n g: S o n i a Le e/ M u r ad / E xc l us i ve A r t is t s

POWER UP YOUR PULLUP

THE ABILITY TO PULL YOUR BODY TO THE BAR (REPEATEDLY) PROVES THAT

you’re a man who can truly pull his own weight—not someone who just dabbles in fitness. And for years, three points have governed proper form: Keep your body straight from shoulders to knees, bring your chest to the bar, and squeeze your shoulder blades. Now a Russian trainer is questioning those cues, asking if there’s really only one way to do a pullup.

“Traditional pullups work great as a corrective exercise to improve posture,” says Pavel Tsatsouline, cofounder of StrongFirst.com. “But they’re not conducive to exerting the greatest amount of strength.” If that’s your goal, you’d do better to emulate a gymnast. “They’re the strongest people in the world for their body weight,” says Tsatsouline. “If you watch how they pull themselves up, you’ll see they use a ‘hollow’ body position: They’re concave, like a C, and their shoulders are a bit hunched.”

A “hollow pullup” not only engages more muscles—including your glutes, hams, and other powerhouses along your “posterior chain”—but also forces your lats and abs to work together, increasing stability, says Men’s Health training advisor Bill Hartman, C.S.C.S., P.T. Your job: Do both moves.

2014 POSTER SERIES The New Spartacus Workout

Do Workout A, Workout B, and Workout C once a week, resting a day between them. For A and B, do one of the two routines described below according to the first chart at right. For Workout C, do all 10 exercises as one megacircuit. (The moves in Workout B become exercises 6 through 10.) The chart at far right shows your work and rest times and which exercise to start at. (If you start at 10, your next exercise will be 1.) Rest 2 minutes after you complete all 10. That’s 1 round. Do the number shown for each week.

WORKOUT A B

A

1 / Dumbbell Split Squat

P rr o P op p ss tt yy ll ii n ng g (( ff rr o on n tt o o ff p po o ss tt e e rr )) :: E E yy a a ll B Ba a rr u u cc h h // A An nd de e rr ss o on n H Ho op p kk ii n n ss ;; B BE E TT H H B B II S SC CH HO OF FF F (( e e xx e e rr cc ii ss e e ss )) ,, g g rr o oo om m ii n ng g :: A An nd d ii Ya Ya n n cc e e yy // N Na a rr ss ;; + + II S SM M (( ii ll ll u u ss tt rr aa tt ii o on n ss ))

Grab a pair of dumbbells and hold them at your sides, palms in; stand in a staggered stance, your left foot in front of your right [A]. Slowly lower your body as far as you can [B]. Pause, and push yourself back up to the starting position as quickly as possible. Complete the prescribed number of reps, switch legs, and repeat.

B

A

B

A

Grab a pair of dumbbells with an overhand grip and hold them at arm’s length in front of your waist. Place your feet hip-width apart and bend your knees slightly [A]. Without changing the bend in your knees, lower your torso until it’s almost parallel to the floor [B]. Pause, raise your torso back up to the starting position, and repeat.

Hold a dumbbell in front of your waist, feet shoulder-width apart [A]. Dip down [B], and then explode up, raising your elbow and keeping the weight as close to your body as possible [C]. Allow your forearm to rotate up and back until your arm is straight and your palm is forward. Pull your body under the weight [D]. Do all your reps, switch arms, and repeat.

B

4 / Rolling Plank

Assume a pushup position but rest your body weight on your forearms instead of your hands [A]. Shift your weight onto your left forearm and pull your right shoulder blade back as you rotate your torso up until you’re facing sideways [B]. Pause, and return to the starting position.

Repeat to your other side. That’s 1 rep. Continue alternating sides.

ROUTINE 1/ The Lunatic Ladder

A

5 / Lateral Duck-Under

B

C

Secure a barbell in a squat rack so the bar is slightly above waist level.

Stand with your left side to the bar [A]. Step under the bar, squatting and ducking low as you follow your left leg with your torso and right leg [B].

Rise to a standing position on the other side of the bar [C]. Reverse the move and return to the starting position. (No bar? Just pretend.)

D

2 / Dumbbell Single-Arm Snatch

A

3 / Dumbbell Straight-Leg Deadlift

C

Do this as a circuit, completing 1 set of each exercise in succession and resting only as long as you need between them to maintain good form.

For each exercise, use a weight you can lift about 12 times, and then climb the ladder. For circuit 1, do 4 reps of each move. For circuit 2, do 6 reps; for circuit 3, do 8 reps. Then repeat the ladder once more (twice total). Want more? Add a third ladder.

CIRCUIT 1 CIRCUIT 2 CIRCUIT 3

4 REPS 6 REPS 8 REPS

WEEK

MONDAY

WEDNESDAY

WORKOUT C

WEEK

WORK

REST

ROUNDS

START AT

1

30 sec.

30 sec.

2

1

C

2

40 sec.

20 sec.

2

10

C

3

50 sec.

10 sec.

2

6

C

4

30 sec.

30 sec.

3

1

FRIDAY

1

A

1

B

2

C

2

B

1

A

2

3

A

1

B

2

4

B

1

A

2

WORKOUT B B

A

A

1 / Lateral Stepup

Grab a pair of dumbbells and stand with your left side facing a step or bench. Place your left foot on the step [A]. Press your left foot into the step and push your body up until both legs are straight [B]. Lower yourself back down to the starting position. Complete the prescribed number of reps with your left leg, and then repeat with your right leg.

B

A

C

3 / Dumbbell Squat and Curl

Hold a dumbbell horizontally at arm’s length in front of your hips, palms facing in and feet shoulder-width apart [A]. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees. Let the dumbbell hang between your legs [B]. Curl the dumbbell to your chest [C]. Return to the starting position and repeat.

TRANSFORM YOUR BODY FOREVER! Like Spartacus? Then crank up

the intensity even moreÑand sculpt the body you really wantÑ with the all-new MEN’S HEALTH 60-DAY TRANSFORMATION on DVD. Start now at MH60DVD.com.

B

2 / Pushup

Kneel down on all fours and place your hands on the floor so that they’re slightly wider than your shoulders. Set your feet together and straighten your arms and legs. This is the starting position [A]. Lower your body until your chest nearly touches the floor [B]. Pause, and then push yourself back up to the starting position as quickly as possible.

A

B

4 / Standing Dumbbell Single-Arm Supported Row

Hold a dumbbell in your right hand and place your left hand on a bench in front of you. Let the dumbbell hang at arm’s length with your palm facing forward [A]. Keep your elbow in as you row the weight to the side of your torso [B]. Pause, and return to the starting position. Complete the prescribed number of reps, switch arms, and repeat.

ROUTINE 2 / The Stop-and-Go Sweat Storm

In weeks 1 and 2, perform an exercise for 10 seconds, rest for 10 seconds, and repeat 2 more times. Then go to the next exercise. Once you’ve done all five moves, rest 1 minute. That’s 1 circuit.

In weeks 3 and 4, follow the same plan, but do each move for 20 seconds, rest for 10 seconds, and repeat once. Do 4 circuits in week 1, then 5 in week 2, 6 in week 3, and 7 in week 4.

A

5 / Skater Hop WEEKS 1+2 WEEKS 3+4

10 SECONDS /10 SECONDS OF REST 20 SECONDS /10 SECONDS OF REST

B

Stand on your right foot with your right knee slightly bent and your left foot off the floor and crossed behind you. Hold your right arm out to your side and your left arm across your torso [A]. Bound to your left, landing on your left foot, crossing your right leg behind you, and switching arm positions [B]. That’s 1 rep. Continue hopping back and forth.

2014 Poster Series

THE NEW SPARTACUS WORKOUT

Our first Spartacus plan was a fat-burning blockbuster.

Ready for more?

Back in 2010, we launched the very first Spartacus Workout: a cutting-edge training regimen designed to torch calories at a blistering pace, demolish belly fat, and sculpt every muscle in your body. It did just that—and quickly became the most popular workout in Men’s Health history.

Now we present the 2014 Spartacus Workout. This all-new plan, created by MH advisor David Jack, delivers the same fatburning, muscle-blasting, sweatdrenching results you’d expect from Spartacus—and then some.

Experience it here before moving on to an even tougher challenge: The Men’s Health 60-Day Transformation (available on DVD at MH60DVD.com). It’s designed

by Jack to be our best fitness program ever. (In fact, even Spartacus is no match for MH60.)

BY TOM HANSEN

PHOTOGRAPH BY KENJI TOMA

POWER POINTS: DUMBBELL SINGLE-ARM SNATCH

Olympic lifts like the clean and jerk and the snatch aren’t just for gym rats and beefy Bulgarians. They’re efficient ways for any guy to build total-body strength and power—and you don’t need to hoist barbell-bending loads to reap their benefits. Indeed, you don’t even need to lift a barbell. “The dumbbell single-arm snatch, in particular, demands respect,” says MH advisor David Jack. “It takes practice to master, but the payoffs in fat loss and muscle are worth the time investment.” Follow his tips to do it with perfect form.

Stand Firm Establishing a stable foundation is the key to owning the exercise. “Keep your feet hip-width apart, heels down [in the starting position], your shoulders level, and your core braced as if you’re about to be punched in the gut,” says Jack.

Use Your Hips “Push them back as you dip down in preparation to thrust the dumbbell upward,” says Jack. “That will allow you to generate more power.” So will squeezing your glutes during the second part of the movement—the snatch.

Control the Weight As you thrust the dumbbell upward, keep it as close to your body as possible.

“That’s easier on your shoulder and more powerful than swinging it in an arc,” says Jack. It will also help you maintain your balance and efficiently handle the weight.

Finish Strong Punch the weight directly above your shoulder as you drop under it. “Don’t press it up—it’s all about momentum,” says Jack. “And as you lock your elbow at the top of the move, keep your biceps close to your ear to reduce the stress on your shoulder.”

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Grab the bar using an overhand grip that’s slightly beyond shoulder width. Hang at arm’s length with your knees bent and your ankles crossed behind you (a position known as a dead hang). Your body should remain straight from shoulders to knees for the entire movement. Bring your chest to the bar, pulling your upper arms down forcefully and squeezing your shoulder blades (pretend you’re trying to pinch something between them). It helps if you imagine that you’re pulling the bar to your chest instead of your chest to the bar. Pause, and then lower yourself back to a dead hang.

Grab the bar using an overhand grip that’s hip-width to shoulder-width apart. Hang at arm’s length, pointing your legs slightly in front of you to form a wide C. Now press your thighs together and brace your abs; your body should remain rigid for the entire movement. As you pull yourself up, imagine that you’re pressing down on the top of the bar, and focus on bringing your belly button up; both steps will help engage your lats and core and boost stability. Look straight ahead and pull until your neck or upper chest touches the bar. Sink in your chest slightly rather than expanding it. Lower yourself.

The Classic Pullup

The Hollow Pullup

Unlike most exercises, pullups don’t afford you the luxury of selecting your own weight. You’re stuck with whatever number you see on the scale. That prevents many guys from tackling them the way they do other exercises (say, with 3 sets of 10 reps).

The result: They don’t tackle them at all.

That’s a shame, because few other moves come close to the muscle-building potential of pullups, says StrongFirst.com cofounder Pavel Tsatsouline, who devised the plan below to help you work them back into your weekly workouts. Each day, you’ll pepper sets of pullups between those of other exercises until you hit that day’s goal.

So you might do a set of squats, a set of pullups, another set of squats, and so on. “The key is to do lots of pullups in each workout without maxing out,” says Tsatsouline.

HEAVY DAY

Goal: 50 pullups Each set, do 2 fewer pullups than your max.

For example, if your max is 8, do 6 per set.

MEDIUM DAY

Goal: 35 pullups For each set, do 2 fewer reps than you did on your heavy day.

EASY DAY

Goal: 25 pullups Do 3 fewer reps per set than you did on your heavy day.

TWO NUMBER OF PULLUPS A MAN WHO’S ASPIRING TO BE A MARINE MUST PERFORM IN ORDER TO PASS THE U.S. MARINE CORPS INITIAL STRENGTH TEST

FIFTEEN NUMBER OF PULLUPS A MAN NEEDS TO PERFORM IN A ROW IN ORDER TO CALL HIMSELF MEN’S HEALTH STRONG

SEVENTEEN NUMBER OF PULLUPS YOU’D HAVE TO DO PER MINUTE FOR AN HOUR TO BEAT THE GUINNESS WORLD RECORD, HELD BY STEPHEN HYLAND

March 2014 | MENSHEALTH.COM 97

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Health / 9 Investments with Healthy Returns

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Travel to the Original Club Med

Follow Your Own Trends

Hire a Nutrition Know-It-All

A life-changing vacation can be a lifesaver. “Take a trip to Tuscany or somewhere else along the Mediterranean,” says Stewart Fogel, M.D., a retired physician who practiced in Pittsburgh. “This will give you firsthand experience with a diet proven to be best for a long life. Living that diet will impress you much more than hearing about it, so you’ll be more likely to adopt it as a lifestyle.”

Here’s why you should copy the region’s cuisine: A study published last year in the New England Journal of Medicine showed that people who followed the Mediterranean diet, which is rich in fish, fruits, vegetables, legumes, olive oil, nuts, and even red wine, reduced their risk of heart attack, stroke, and heart-disease-related death by about 30 percent. The scientists believe the various nutrients work synergistically to help reduce inflammation and oxidation in the body.

It was one of the largest studies of the diet to date.

If a big Italian vacation isn’t in the cards this year, then at the very least pick up The New Mediterranean Diet Cookbook, an updated version of the James Beard Award–nominated classic.

The next time you have a blood analysis, enter all your numbers (HDL and LDL cholesterol, blood sugar, BP, and so on) into a tracking app, such as Daytum or TallyZoo. Or if you already keep these vital stats in a file folder at home, invest a few hours into organizing them. This will make it easier to spot spikes and dips.

“A trend line is always more meaningful than an absolute number,” says James Scala, Ph.D., a nutritional biochemist and the author of more than a dozen books on thwarting disease through diet. “For instance, weight and blood sugar are two key components of adult-onset diabetes, and they usually trend together. By tracking them over a period of years, you’ll be able to alert your doctor and act more quickly.”

This straightforward approach works for any important health measure. In fact, a recent survey conducted by the Pew Research Center found that tracking health stats in this way prompts people with chronic health problems to ask their doctors new questions, seek second opinions, and reconsider treatments.

You have a doctor, a dentist, maybe even a cardiologist, but you may be overlooking one of the most useful advisors of all: a nutritionist. Poor eating habits and obesity are starting blocks of disease, so diet advice is key.

“I recommend a certified nutrition specialist [C.N.S.],” says Scala, a former nutritionist for the U.S. Olympic ski team. “Compared with a registered dietitian [R.D.], a C.N.S. has an advanced degree from an accredited university, has extensive up-to-date training in nutritional therapy, and will have passed a rigorous board exam.

Generally speaking, these professionals are the most qualified.” (R.D.s can also pass the C.N.S. examination if they have the right credentials.)

“Consult a C.N.S. whenever you get a physical or have blood work done,” Scala says. Discuss the results just as you would with your family doctor, especially if you’ve gained weight or noticed something abnormal. “If your blood pressure is high, for example, your doctor may just prescribe a pill, even though 85 to 95 percent of cases can be controlled by diet,” says Scala.

AM/FM. CDs. Internet radio. MP3s.

Music to our ears.

4

Be a Quitter Who Wins If you’re a tobacco user, you should be investing the largest part of your health portfolio toward finding a way to kick the habit. No other action you take will yield a greater effect on the quality and quantity of your years. It’s that simple.

“As a radiologist for 30 years, I used to see the arterial damage in smokers well before they even realized their habit was having any detrimental health effects,” says Dr. Fogel. “Any investment you make in quitting smoking will have enormous health payoffs.”

Indeed, a large study published in the Lancet suggests that smoking can cut more than 10 years off your life. But if you break the habit before age 40, you can cut the excess mortality associated with lighting up by about 90 percent. So it’s never too late. According to an American Cancer Society report, the stop-smoking treatment that can be most successful is a combination of individual cessation methods (nicotine replacement, prescription meds) with counseling (one-on-one, group, or even telephone). Check out additional strategies in this month’s MetroGrades.

POOR EATING HABITS AND OBESITY ARE STARTING BLOCKS OF DISEASE, SO DIET ADVICE IS KEY.

5

Move to a Health Haven While U.S. housing prices continue to rebound, bargains are still available. But why not think beyond such traditional retirement havens as Florida and Arizona? The Milken Institute, a nonprofit think tank, has identified metropolitan areas in which men have the best chances of “aging successfully.”

See the lists below (in descending order).

LARGE METRO

1 2 3 4 5 6-7 6-7 8 9 10

Provo, UT Madison, WI Omaha, NE Boston, MA New York, NY Des Moines, IA (tie) Salt Lake City, UT (tie) Toledo, OH Washington, DC Pittsburgh, PA

SMALL METRO

1 2 3 4 5 6 7 8 9 10

Sioux Falls, SD Iowa City, IA Bismarck, SD Columbia, MO Rochester, MN Gainesville, FL Ann Arbor, MI Missoula, MT Durham, NC Rapid City, SD

These cities ranked highest in an analysis of 78 quality-of-life indicators that included health care, cultural opportunities, and transportation convenience. See how your hometown ranks on a 359-city list: Go to successfulaging.milkeninstitute.org.

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Health / 9 Investments with Healthy Returns

6

7

Find Your Escape Hatch

Take Off Your Shoes

Cozy Up to Your Community

The tiny republic of Singapore has one of the world’s most competitive economies, surveys show. As a top plastic surgeon there, Ng Chin Lin, M.B.B.S., F.R.C.S., has seen the effects of chronic stress on her male patients’ faces. “Stress is one of the biggest premature agers of men,” she says. “It leads to such unhealthy behaviors as smoking and yo-yo dieting, which stretches skin and causes sagging.”

To ease anxiety and preserve your looks, Dr. Ng suggests devoting time and money toward cultivating a hobby you love.

“Not only is it a way to ease the stress of daily life and be healthy, but it’s also a little-known secret to looking younger,” she says.

Visit a podiatrist to minimize your risk of hip, back, and knee problems.

“If you don’t have a good foundation—if you have flat feet or high arches, for example—then the joints in the rest of your body will be stressed as they try to compensate,” says Andrew Shapiro, D.P.M., a podiatrist based in Valley Stream, New York. Over time, this can result in tendinitis, arthritis, plantar fasciitis, and joint pain, he says.

Shoe inserts called orthotics can help correct many of these imbalances and support your tendons and ligaments. While a custom pair from a podiatrist can cost up to $750, it’s still cheaper than knee or hip surgery later.

According to the Longevity Project, a landmark study that tracked 1,500 individuals for 80 years, the most important predictor of a long life is a strong social network. “It’s important to do things that tie you to ongoing social or community groups,” says Howard Friedman, Ph.D., a distinguished professor of psychology at UC Riverside and a researcher with the project. This could involve volunteering, supporting a local charity, or doing work with a religious or political group, he says.

These activities bestow a sense of fulfillment and belonging that fights loneliness and depression, two markers of deteriorating health for men.

9

your wealth policy

Find a Workout That Isn’t Work

Illustration by JUSTIN MEZZELL

8

Not surprisingly, the Longevity Project found that consistent physical activity is linked to longer life. The surprise was that regimented “exercise” was not the key. The classic scripture of spending 30 minutes four times a week breaking a sweat is “good, up-to-date medical advice but poor practical advice,” Friedman says. Instead, find active pursuits you enjoy, and invest in the instruction and equipment necessary to do them well.

Rather than forcing yourself to descend into your dank basement to run on a treadmill, take lessons in surfing, rock climbing, and other sports until you find one that replaces miles with smiles.

If your health insurance has a high deductible, a tax-exempt health savings account (HSA) may fill the bill. Try these ideas to turn wellness into wealth.

Save money painleSSly

Hunt for bargainS

proceed witH caution

Monthly premiums tend to be lower for plans with HSAs than for those without, so contribute the difference to your HSA, advises William J. Grossmiller, a Marylandbased benefits consultant. Keep saving until you’ve accumulated at least enough to cover your deductible, and contribute the maximum if you can. That way you can earn more interest.

Spend the funds wisely, says Devon Herrick, Ph.D., a senior fellow at the National Center for Policy Analysis. “If your doctor prescribes a drug, ask if it’s available as a generic. If your doctor orders an MRI or CT scan, ask if you actually need it—or if you could adopt a ‘wait and see’ approach instead.” If tests are necessary, call around and shop for the best price.

Many plans allow you to play the stock market with your HSA. Don’t take the gamble unless you have enough cash in another low-to-norisk account to cover your deductible. If you do, then go ahead and invest as much as 75 percent of your HSA in stocks, says Herrick. “Retain a cash balance for your day-to-day medical needs.”

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By Eric Spitznagel, who basically sat by while Jimmy did all the hard work Photographs by Peter Yang

/ Are You Asking Yourself the Right Questions?

THE NEW HOST OF THE TONIGHT SHOW IS PAID WELL— OUTRAGEOUSLY WELL!—TO ASK QUESTIONS FOR A LIVING. SO WE DEVISED THE ULTIMATE TEST: HAVING JIMMY INTERVIEW HIMSELF. HOLD ON TIGHT. THIS GETS WEIRD.

It’s a good year to be Jimmy Fallon. Actually, any year is a good year to be him, but 2014 promises to be one for the television history books. It’s the year in which Fallon takes over as host of The Tonight Show, doing the same desk duty as iconic comedians like Steve Allen, Jack Paar, Johnny Carson, Jay Leno, and (all too briefly) Conan O’Brien. If he’s lucky, this will be the job he does for the rest of his life, the one that defines him and his comedy legacy. For better or worse, this gig will be on his tombstone someday. All eyes are on him, and the country wants to know, “Who is the real Jimmy Fallon?”

HOW TO IMPERSONATE JIMMY No. 1

We could’ve sent a writer to grill Fallon for details and then put out a profile based on his answers and Google searches. It’d remind us how Fallon first shot to stardom in the late 1990s and early ’00s on Saturday Night Live, where he coanchored Weekend Update with Tina Fey. It’d mention the movies—the good ones, like Almost Famous and Fever Pitch—and how in 2009 Fallon took over the reins of Late Night from Conan O’Brien. But these are just bullet points in Fallon’s remarkable career. We wanted something more. We wanted a peek inside the brain of a late-night supernova who outshines the moon.

1

Have a Good Plan A (and Plan B Just in Case)

Remember that time as a kid when I knew I was gonna be a talk show host? Tell me, is that a real story, or am I just making that up?

Yeah, that never happened.

Sorry. I should have known that.

You should have. You’re not prepared for this interview, are you?

Doesn’t seem that way. So you never daydreamed about hosting The Tonight Show as a kid?

Win Over a Tough Room Fallon blew his first audition for Saturday Night Live, but he kept working at his craft... and you know the rest. Don’t let failure kill your confidence, says G. Richard Shell, J.D., author of Springboard: Launching Your Personal Search for Success. “You can’t confuse a temporary setback in your work life with an attack on your personal self,” he says. Use negative feedback to reevaluate, and try new ways of presenting your ideas.

108 MENSHEALTH.COM | March 2014

Not really. The Tonight Show didn’t seem like an actual job that you could have. All you remember is watching Johnny Carson and thinking he would never retire. You thought he would live forever. So there was no way for that to be a dream of mine.

What did you dream of being when you grew up?

You’ve forgotten already?

No, I remember. I just want you to say it out loud.

My dream was to grow up and get a job at IBM, like my dad. That seemed like a logical dream.

Wait, did we actually want to do that?

Oh yeah. When you were a kid, it seemed like an awesome job. I’d see my dad go off to work and we’d wait for him to come home, and we’d all be excited to see him. I just thought, well, this is what you do when you get older. So I ended up majoring in computer science.

Was I doing any comedy at that point?

You were into it. But you also were really worried about whether you’d make it, and your parents were worried too, so they made you take a postal exam just in case.

A postal exam? They wanted you to be a mailman?

Oh yeah. And I was into that too.

That seemed like an exciting career prospect?

It would’ve been amazing. You’re good at numbers, you’re good with people, you like to wear shorts in the summertime.

That’s a perk?

That’s a huge perk. You also get to drive in that vehicle that should be illegal in the United States, where the steering wheel is on the other side. They have no rules! They are the punk rock of government jobs.

Is that plan B if hosting The Tonight Show doesn’t work out?

Absolutely. You’ve never had a job that you thought was secure. You don’t think The Tonight Show is risk-free, especially since you saw what happened with your buddy Conan O’Brien. There is always a plan B. So if we get kicked off The Tonight Show...?

I am ready to apply to the post office.

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“Are you lying to me?” Jimmy Fallon asks. / Fallon is staring at his reflection in the mirror, contemplating how to answer. “I might be,” he says sheepishly. “But wouldn’t you know that already?” / He raises a good point. If you’re interviewing yourself and you tell a whopper, shouldn’t you be the first person to recognize it? And even if you do, should you call yourself out as a liar or just let it pass?/ “I think I’d always let myself off the hook,” Fallon says. “It’s like playing poker against myself. There is no way I can lose.”

And then it hit us: Who knows Jimmy Fallon better than Jimmy Fallon? Nobody! If anybody should be interviewing Jimmy, it’s Jimmy.

And that’s how Fallon ended up here, in his dressing room at Studio 6B at NBC Studios in New York City—the exact same studio, not so coincidentally, in which Johnny Carson hosted The Tonight Show for a decade before taking it to California in 1972. Fallon is prepared for what may be the most intense, no-holds-barred interview of his life. But he isn’t nervous. “I like talking to me,” he says. Which isn’t to say he’ll be going easy on himself. Far from it. Fallon is prepared to ask himself the tough questions.

Why does he do it? “Because I like to annoy myself, and I’m funnier when I’m in a bad mood.”

See? It’s working already. These are the kinds of intimate details you can tease out only when you’re your own interviewer.

Fallon shifts nervously in his seat. Fallon is unrelenting in his line of questioning, and Fallon isn’t sure how much of this he’ll be willing to endure. Only Fallon is charming and skilled enough to get Fallon to start spilling his secrets.

HOW TO IMPERSONATE JIMMY No. 2

Crack Jokes to Get the Girl Fallon remains surprised that he landed his dream girl. He reeled her in with humor, naturally. Women favor anecdotal or contextual humor, says Mary Crawford, Ph.D., a professor of psychology at the University of Connecticut.

SheÕll warm to a funny tale told with selfdeprecating wit.

It shows youÕre able to laugh at yourself. SheÕll laugh with you.

HOW TO IMPERSONATE JIMMY No. 3

Copy the Best Doing impersonations helped Fallon land his spot on SNL. They may help in your career too.

“Selecting a role model nurtures qualities in yourself,” says Shell.

Seek a mentor who makes you excited for your work or excels in your weak areas.

Then mimic your mentor’s moves until they become yours.

Let’s be optimistic. How about a pep talk?

For me or you?

Both of us. Give us a reason to get excited.

[Suddenly very serious.] All right, Jimmy. This is The Tonight Show.

This is one of the biggest franchises in NBC history, right behind The Blacklist and The Voice. When you were a kid, and you asked your par110 MENSHEALTH.COM | March 2014

ents if you could stay up late to watch Johnny Carson, it was a privilege and a treat. There’s going to be a kid out there somewhere asking his parents, “Can I stay up late to watch Jimmy Fallon?” Don’t ever forget that. That is the original viral marketing, long before the Internet existed. And that kid might grow up to be a comedian or a talk show host. You are setting the tone for the future. You want to make that kid laugh so he goes to school and tells all his friends the funny joke he heard from Jimmy Fallon.

We could have this job forever.

Forever! And it’ll never be this

good again. NBC won’t be giving you furniture every year. You won’t ever get this much attention again.

You know that. So just try to enjoy it as much as you can.

Did the pep talk work? Did you inspire us to greatness?

Actually, I think I just terrified myself.

Your job involves talking with celebrities. Remind us about the time we were at a loss for words.

I will never forget the time I met MCA from the Beastie Boys. I was at Rocky Point Park in Rhode Island; I drove up with a couple of buddies. I saw MCAcome out the back-

stage door. He had green hair and a skateboard, and he was really cool.

I started freaking out in the van.

“It’s MCA! I’ve got to go talk to him!

I have to tell him a joke!”

Nothing could go wrong with that.

So I walked over—it felt like a mile—to meet him, and I go, “Hey, what’s up?” And he goes, “What’s up?” And I couldn’t think of anything to say, because I idolized this guy. And I go, “What time is the show tonight?” And he goes, “What?” And I’m stuttering and I go, “What time is the show tonight?” And he goes, “I don’t

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2

Talk Your Way to Success

second and then try to solve what the problem is.

This is Men’s Health, so we should probably talk about how I’m keeping in such amazing shape.

Oh, Jimmy, you really are. And you’re doing it in spite of the beer and pizza and the chicken wings you found at this awesome Korean place that you go to at least once a week. But go ahead, Jimmy, lie to yourself. Tell yourself you’re in great shape.

Don’t make this about me. You’re the one who made those bad decisions. I try to make you eat yogurt.

That’s right, go back to those moments where you thought you did something healthy for yourself.

And lie to yourself that you didn’t eat a whole Snickers bar a few hours later.

They say being on TV makes you look heavier. How many pounds does the camera add?

Let’s just say 30.

So why not exercise more?

You try to. You run on the treadmill. But Jimmy, you need to stop watching the Food Network when you’re doing it. It’s not motivating to watch Guy Fieri with the grease dripping down his face, laughing and having a good time, while you’re sweating and out of breath.

HOW TO IMPERSONATE JIMMY No. 4

know. Eight o’clock?” We look at each other, and there’s a pause. And I’m like, “Okay, cool.” I ran back to the van and said to the other guys, “Oh my God, it was amazing.”

That’s the perfect embarrassing story.

That makes you want to be a comedian—all those wonderful embarrassing moments.

When was the last time I lost my temper? Am I good when things get tense?

Actually, after college you realize that losing your temper doesn’t really get you anywhere. It’s almost better to take a breath and cry for a

rehearsed it. You didn’t stop until finally your wife came into the kitchen and said, “Honey, it’s 1:30 in the morning. You have to stop this. Just go to sleep.”

Here’s something I’ve always wanted to know. Are these interviews ever genuine?

The one we’re doing now?

Yeah. Aren’t these just scripted by a team of joke writers?

This is just me talking to me here, down and dirty. This is as real as it gets. There is no team of writers.

It’s just you in an office, staring at yourself in the mirror.

What have we learned about women over the years? What’s the Jimmy Fallon secret to ending up with a fantastic woman?

The truest thing I can say is...sometimes you just know. But that’s terrible advice. The only people who say that are the people who just knew. How do you know unless you found that person?

Is that all I’ve got? No other sage dating wisdom?

I think you just look for the person you have the most fun with. And that’s enough. You realize, “Wait, I can just keep having fun with her forever?” Yes, you can do that. It’s the secret. Look at Paul Newman and Joanne Woodward.

3

This Way to Happiness

What is our goal in life?

Make people happy. Entertain people. Everyone works too hard. You have to make people laugh. You are following the local news—awful, depressing stories. You have to make people smile before they go to bed. That’s what people need.

You seem like a happy guy.

Thank you. So do you.

What’s your happiness secret?

[Long pause.] Wow. Now we’re spelunking into a cave of thought.

Hmm...It’s just a way of being.

Every little thing in moderation: stress, anger, joy, depression.

But what was a high point for you? When are you, we, Jimmy Fallon our very happiest?

You’ve had a lot of those high points.

You have a baby, which you’ve been wanting for a long time. You felt very lucky that it happened at all.

We had a long struggle with that.

We did. I think that makes you slow down sometimes and appreciate the little things. There’ll be nights when you’re sitting on your couch, and you’re with your beautiful wife,

Land Your Dream Job Fallon has practiced interviewing techniques on his wife at the dinner table. If you think of your current job as a step toward a dream career, even mundane tasks take on real purpose. “If you have a long-term goal and you know you’re on the path toward it, that’s going to raise your morale and give you more perseverance and persistence,” says Shell. Fine-tune your career goals every few months to keep the mojo. —HEATHER RISKE

You’ve had your share of workouts on Late Night. There’s the “History of Rap” bit we do with Justin Timberlake. We have to be at least in semigood shape to pull off all that dancing.

Well, it didn’t come naturally. I remember watching Soulja Boy on YouTube over and over again to prepare for it. For the first one, I was up all night in my kitchen practicing the dance because I knew I had to dance with Timberlake, and that guy can dance. And you, Jimmy Fallon, cannot dance.

I thought I did okay.

But that’s just because you over-

They had fun forever.

They really did. It can be done.

Has being nice helped our career?

I remember people saying to us, “You’re too nice. Hollywood is going to eat you up and spit you out.” I never listened to them. It just seemed like a distraction. For me, it’s always been work as hard as you can, and try to make everything the best you can do. And at the end of the day you have to live with yourself. I like living with myself. I mean obviously, because here I am interviewing myself.

I like us too, Jimmy.

who you can’t believe married you, and your beautiful baby, who you feel endlessly grateful you were able to have. And your dog...

Our dog is amazing too?

Oh my gosh, we have a really, really great dog. It doesn’t bark. My dog almost smiles, which is weird.

So you’re sitting there, with your wife and your baby and your smiling dog, and you’re watching Real Housewives getting into fistfights on TV. And you go, “How great is my life? I’m so happy right now.”

That trumps your Tonight gig?

It really does. That’s what true happiness is right there.

Praise Cheeses!

By Clint Carter and Paul Kita

Photographs by Plamen Petkov

MARCH 2014

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STILL LOST AMONG THE SHRINKWRAPPED SLICES? IT’S TIME TO TASTE REAL CHEESE: FULL-FAT, FLAVOR-PACKED, AND PROTEINRICH. SEEK OUT THE BEST AND SERVE IT RIGHT, AND YOU’LL WANT TO SPEND A LIFETIME TASTING HUNDREDS OF VARIETIES. BETTER START NOW.

REINVENTING THE CHEESE WHEEL

Want to reap the rewards of real cheese? Start here.

It’s an hour before sunrise in northern Vermont, and a warm light glows from the windows of a gray concrete building surrounded by pastureland. Most of the state is still sleeping, but for the cheesemakers here at Jasper Hill Farm, the workday began hours ago.

The source of that light is a high-ceilinged, temperaturecontrolled room where three men with formidable beards are brushing wheels of cheddar with molten lard, swaddling them in muslin, and hoisting them onto a 20-foot-long shelf. There the cheese will sit for at least a year as flavor-producing enzymes transform it into crumbly, savory Cabot Clothbound Cheddar.

Does that sound better than the cellophane-wrapped stuff you grew up on? It should. “What we do here is fundamentally different from what the mass producers do,” says Jasper Hill co-owner Mateo Kehler. “We’re part of a new wave of cheesemakers.”

And these innovative cheeses are heading straight to your supermarket. While factory-made cheeses chill out between the Reddi-wip and sour cream, these stinky, odd-shaped, fuzzcovered renegades occupy their own coolers by the deli counter or wine section. And our appetite for artisanal cheese is growing as relentlessly as a good cheese mold: Sales reached $3.6 billion in 2012, outselling any other category of specialty food.

These newcomers deserve to dominate. Squishy, scarred with blue veins, or crusted with ash, they range from grassy and milky to intense and feral. They’re cheeses that slow down your jaws and make your palate vibrate.

Of course, this breed of cheese isn’t actually new. Europeans have been making wonderfully funky varieties for centuries.

It’s the processed stuff that’s the recent arrival to the world of cheese. In the 1920s, U.S. cheese producers began adding oil and emulsifying salts to the classic recipe of milk, rennet, bacterial cultures, and salt. In their effort to standardize the recipe, they

changed the chemistry of milk, says Kehler. “Before the orange coloring is added, some of this stuff is actually translucent. It’s not even recognizably cheese,” he says.

For decades, even “real” cheese made in the United States didn’t rival the European stuff. U.S. producers would manipulate fat and protein content by skimming and then reconstituting the milk with milk fat to create a consistent product with a long shelf life—an approach that favored profit over flavor.

Nowadays it’s easier to find artisanal varieties, but many Americans tend to be wary of cheese, fearing that the full-fat kind is bad for the heart and the waistline. There’s no reason to fear real cheese. In fact, in reasonable amounts, new research finds that it may actually help keep you lean.

The cheese-loving French, for example, scarf down almost 58 pounds of fromage a year—over 60 percent more than Americans do. Yet they tend to be leaner and less likely to die of heart disease than we are. “It drives me crazy when people point to one food as unhealthy,” says Tonya Schoenfuss, Ph.D., a scientist who studies dairy products technology at the University of Minnesota. “Cheese is not junk food. It has valuable protein, the fat may be healthy, and most varieties have a lot of calcium.”

Let’s unpack this, starting with the protein. With about 7 grams per ounce, cheese is perfect for active guys. “Dairy protein is the standard-bearer for all other proteins,” says Lloyd Metzger, Ph.D., director of the Midwest Dairy Foods Research Center and a professor of dairy science at South Dakota State University. “Nature designed milk to help offspring grow, so it makes sense that it contains the right ratio of amino acids.”

But what about all that saturated fat? Turns out it’s not the bogeyman we thought it was. “The evidence on saturated fat and its impact on coronary heart disease is swinging the other way,” says Schoenfuss. In fact, a study last year in the journal BMJ found that replacing saturated fat with plant-based polyunsaturated fats increased the risk of death for men with heart disease by 30 percent. And since the calcium in cheese binds to fat in the gut, it blocks some of it from being absorbed, notes Greg Miller, Ph.D., president of the Dairy Research Institute and an adjunct associate professor of food science at the University of Illinois.

Luckily, just as science is giving us the CONTINUED ON PAGE 139

Tour the Three Textures of Cheese Get cooking with recipes from Paula Lambert, author of The Cheese Lover’s Cookbook and Guide.

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Frico Cheese Crisps Munch these carb-free snacks during the game, toss on a salad, and tuck them into sandwiches.

Southern Pimiento Cheese The undisputed party dip champion. Serve with crackers and copious amounts of beer.

All-American Beer Fondue This domestic take on fondue is more robust than the Swiss original.

Heat up a large nonstick pan on medium. For each crisp, place 2 Tbsp shredded cheddar, provolone, Monterey Jack, or scamorza in a mound in the pan. Cook until the bottom is browned, 3 to 4 minutes.

Using a spatula, transfer the cheese round to paper towels, where it will harden into a cheese crisp in a few minutes as it cools.

Place 8 oz coarsely shredded cheddar, longhorn, or Colby cheese in a medium bowl and add ½ cup mayonnaise, a 2 oz jar of chopped pimientos with their juice, 2 Tbsp grated onion, and 2 Tbsp Dijon mustard. Blend well with a spoon until smooth.

Toss 1 lb shredded Gruyère and 1 lb shredded Emmental with 4 tsp cornstarch. Rub the interior of a flameproof ceramic or enameled cast-iron pot with a garlic clove. Add 2 cups lager and heat on medium until it’s almost boiling. Add the cheese mix, a handful at a time, stirring until melted. Add 1 tsp lemon juice and ground nutmeg and pepper to taste. Serve with plenty of bread and steamed vegetables.

CRUNCHY

114 MENSHEALTH.COM | March 2014

CREAMY

SAUCY

THE 6 RULES OF CHEESE

Beer Makes It Better In the Middle Ages, beer-brewing monks basted their cheeses with ale-infused brine. Now, next-gen producers are building on that tradition, says Liz Thorpe, author of The Cheese Chronicles. Taste her top picks.

CATO CORNER DRUNK MONK Connecticut’s Cato Corner hits a home run with this brown-alewashed cheese. It boasts rich, funky flavor, a buttery texture, and even a hint of peanut butter on the finish.

DIP THIS (OR THAT)

Not a broccoli fan?

Pickle spears, boiled new potatoes, and torn hunks of bread make equally good cheese carriers.

ROGUE CREAMERY MORIMOTO SOBA ALE CHEDDAR Oregon-based Rogue Creamery regularly joins forces with upstate neighbor Rogue Ales.

It’s a standout pairing.

With bold flavor and a toasty background from the ale, it’ll quickly become your go-to grilled-cheese cheese.

SWEET GRASS DAIRY BLACK SWAN A farmhouse-style cheese, it’s often coated with a different brew every batch, depending on the cheesemaker’s choice. The 2014 version uses Arrogant Bastard Ale from California’s Stone Brewing Co. for a malty, nutty aroma.

RULE 1: SKIP THE PLASTIC “Don’t buy shrink-wrapped cheese. Plastic

RULE 2: DON’T BULK OUT “Buy only enough cheese to last for

RULE 3: COME IN FROM THE COLD “Cheese tastes best when it’s been removed

creates off-notes like ammonia. Ask for

a week or two. The air movement

from the fridge at least 20 minutes before

a fresh-cut piece or buy your cheese

in your refrigerator can dry it out.”

eating. Larger or firmer cheeses will take

from a high-turnover shop.” —ROB KAUFELT,

—SUE CONLEY AND PEGGY SMITH, CO-OWNERS

more time.” —TRIPP NICHOLS, CHEESEMONGER

OWNER OF MURRAY’S CHEESE, NEW YORK CITY

OF COWGIRL CREAMERY, SAN FRANCISCO

AT FORMAGGIO KITCHEN, CAMBRIDGE, MA

THE BOARD

A BIT OF BITTERSWEET

For a cheese presentation that pops, invest in a striking, easy-to-clean slate cheese board ($26, brooklynslate.com).

Yes, 70% cacao chocolate belongs here. “The slight sweetness of chocolate can round out the funk of blue cheese,” says Bland.

1

3

6

5

THE CRUNCHY PARTNER

Sliced baguette, plain or flavored crackers, and roasted nuts provide textural contrast to every creamy or crumbly bite.

116 MENSHEALTH.COM | March 2014

A SAVORY SPREAD

Condiments like onion jam, chutney, and olive tapenade contrast well with the delicate sweetness of cheese, Bland says.

A HIT OF SWEETNESS

RULE 4: GIVE IT A GOOD WRAP

Fruit jams and honey flatter the sharp notes in aged cheeses and complement the tartness in fresh goat cheese.

ÒTo keep cheese fresh in the refrigerator,

THE 6 RULES OF CHEESE

wrap it in waxed paper first; then, to keep it from drying out, wrap it in foil.Ó ÑANNE SAXELBY, CO-OWNER OF SAXELBY CHEESEMONGERS IN NEW YORK CITY

THE CHEESE CHAMPIONS

Top cheese-loving chefs across the country picked their favorites.

Start with the mildest pick (1) and end with the most intense (6).

1 4

2

The Fresh Start / Valençay

2

The Butter Bomb / Cowgirl Creamery Mt. Tam

MILK

AGE

TYPE

MILK

AGE

TYPE

Goat

3 to 5 weeks

Semisoft

Cow

3 Weeks

Bloomy rind

“This is the quintessential raw-milk goat cheese,” says Ludo Lefebvre, chef of Trois Mec in Los Angeles.

“The taste is smooth and light and not overly ‘goaty.’ It’s suave.”

This cheese is a tasty paradox: rich and creamy but light and ethereal. It’s like Camembert intensified,” says Paul Kahan, executive chef of Avec, the Publican, and Blackbird, all in Chicago.

3

4

The Savory Smear / Jasper Hill Farm Harbison

The Nutty Snack / Pecorino Foglie de Noce

MILK

AGE

TYPE

MILK

AGE

TYPE

Cow

3 to 6 weeks

Barkwrapped

Sheep

3 months

Firm

“Spread on grilled country bread, this woodsy, sweet cheese is the perfect start to any dinner,” says Grant Achatz, chef/owner of Alinea, Next, and the Aviary restaurants, all in Chicago.

“This firm but creamy cheese is aged in crocks between layers of fresh walnut leaves, giving it a deep herb flavor,” says Bill Telepan, executive chef of Telepan and Telepan Local in NYC.

5

6

The New Classic / Cabot Clothbound Cheddar

The Grand Finale / Point Reyes Original Blue

MILK

AGE

TYPE

MILK

AGE

TYPE

Cow

10 to 14 months

Firm

Cow

6 months

Blue

“It’s rich without being just a big fat bomb—warm, toasty flavors and a fantastic crumbly texture,” says Steve Atkins, executive chef of the Kitchen Table Bistro in Richmond, Vermont.

BUILD THE ULTIMATE CHEESE PLATE

Nothing beats this blue. “It’s crumbly and subtle when young, and supercreamy with a nice punch with age,” says Michael Chiarello, chef and owner of Bottega in California’s Napa Valley.

Want to rule the party but hate to break a sweat? Use these simple tips from Bryan Bland, head cheesemonger for Bar Pastoral in Chicago, to transform amazing cheese into an even better cheese plate.

Mozzarella the Magnificent Here are three mozz makeovers from Wade Moises, executive chef of Rosemary’s in New York City.

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SALAD

DIP

SANDWICH

Mozzarella with Roasted Peppers A fast sauté of vegetables adds layers of flavor to the cheese.

Spicy Baked Mozzarella Scoop up this molten cheese with chunks of crusty bread.

Mozzarella en Carozza Think of it as the best grilled cheese Mom never made.

In a pan on medium, heat 2 Tbsp olive oil, a thinly shaved garlic clove, and a few roasted red pepper strips until warm. Add a handful of sliced radicchio and sauté for 1 minute. Add 1 Tbsp balsamic vinegar and a pinch of chile flakes and salt. Serve over sliced mozzarella and torn escarole.

Rub a garlic clove inside an 8-inch baking dish; layer with a sliced ball of mozzarella, handfuls of chopped parsley and basil, a few splashes of extravirgin olive oil, and a pinch of salt and chile flakes. Top with a few spoonfuls of tomato sauce. Bake at 450°F until the cheese is blistered, 5 minutes.

Top a slice of white bread with a few thin slices of mozzarella; for a twist, add a few anchovy fillets. Press another piece of bread on top and dip into egg wash (1 egg beaten with a splash of olive oil and milk). Melt 1 Tbsp butter on medium high in a pan, and cook until golden, 5 minutes.

RULE 5: EAT THE RIND (IF YOU CAN!) “Soft cheeses usually have an edible rind that adds a great texture and

THE 6 RULES OF CHEESE

flavor. Just steer clear of waxed or cloth rinds.” —TRIPP NICHOLS RULE 6: BUFF BEFORE YOU BITE “Before serving aged cheeses, scrape the cut sides with a sharp paring knife to remove excess oils and stray mold.” —SUE CONLEY AND PEGGY SMITH

Find a new favorite fromage with help from Laura Werlin, author of The All American Cheese and Wine Book.

American Mozzarella

Paneer Burrata

Haloumi

Chèvre

Munster Havarti Fontina Edam Monterey Jack

Brie

= Soft These young, versatile cheeses boast mellow dairy flavor.

Queso blanco

MILD

THE CHEESE MATRIX

Cheese curds

Camembert

Gouda Colby Jarlsberg Emmental

CREAMY

= Bloomy Rind

Manchego

Tender and edible mold-covered rinds add funky flavor and a luscious texture.

Gruyère Raclette English cheddar

Port wine cheddar

These aged, naturalrind cheeses range from mild to strong.

Taleggio Gorgonzola

Danish blue Stilton

Torta del Casar

= Blue These blue-veined cheeses pack a wallop of pungent tastes.

Gjetost

Pair with

118 MENSHEALTH.COM | March 2014

Maytag blue Roquefort

FUNKY

= Semifirm/Firm

Feta

Provolone ParmigianoReggiano

= Washed Rind These robust cheeses are basted with brine, along with beer, wine, or spirits, to create layers of depth.

CRUMBLY

Asiago

Limburger

MILD + CRUMBLY Salami, cornichons / dry Riesling, American pale ales MILD + CREAMY Olives, prosciutto / IPAs, blonde ales, and hard cider CREAMY + FUNKY Dried figs, toasted walnuts / sparkling wine, tawny port FUNKY + CRUMBLY Apple or pear butter, honey / Lambrusco, amber lager

Cotija Pecorino Romano

DIY Mozzarella Craft the creamiest mozzarella you’ve ever had, with expert guidance from Ricki Carroll, author of Home Cheese Making. You’ll need an instant-read dairy thermometer, citric acid, and liquid rennet; find them at cheesemaking.com.

SANDWICH SHORTCUT

F Fo oo od d ss tt yy ll ii n ng g :: V V ii cc tt o o rr ii a a G G rr a an no o ff // S S tt o o cc kk ll a an nd d M Ma a rr tt e e ll ,, p p rr o op p ss tt yy ll ii n ng g :: L L ii ss a a E Ed d ss ä ä ll vv // B Be e rr n n ss tt e e ii n n & & A An nd d rr ii u u ll ll ii ;; ii ll ll u u ss tt rr a a tt ii o on n ss b b yy S SA AR RA AH H R RU U TT H HE ER RF FO OR RD D ;; cc o ow w ss tt a am mp p b b yy M MA A TT TT L LE EH HM MA AN N ;; cc h he ee e ss e em mo on ng ge e rr :: P Pa am m B B rr e ew we e rr // S Sa a xx e e ll b b yy C Ch he ee e ss e em mo on ng ge e rr ss

No time to make fresh mozzarella? Just use store-bought. Smoked mozzarella is especially good in a sandwich.

1 / USE GREAT MILK Seek out a local dairy.

If you’re stuck with the supermarket, buy whole, pasteurized milk. You’ll want to find a local brand with a sellby date that’s about a week away. For this recipe, a gallon will yield one large ball of cheese.

2 / RIG YOUR POT Pour the cold milk into a 6- to 8-quart stainlesssteel pot; then stir in a mixture of 1½ tsp citric acid and 1 cup cool water. Rest an instantread thermometer in the pot. Heat the milk on medium to 90°F (don’t stir again).

3 / KICKSTART THE CURD Off heat, slowly stir in ¼ tsp rennet mixed with ¼ cup cool water, cover, and wait 5 min. Gently pull the curd away from the edge with your fingers. If you don’t see a yellow liquid (the whey), cover and let stand for a few more minutes.

4 / CUT THE CHEESE Use a long knife to crosshatch the curd into 1-inch squares. Heat the pot on medium until the contents reach 105°F; no stirring needed. Off heat, slowly stir until the white curd separates from the yellow whey, 3 to 5 minutes.

5 / PRESS OUT THE WHEY With a slotted spoon, move the curd to a colander; press gently. Microwave the curd in a large heatproof bowl for 1 minute on high. Pour off the whey. Knead 30 seconds; zap 30 seconds. Repeat until the curd is pliable and the center is 135°F.

6 / BUILD THE BALL Knead the curd and then stretch it to form a cylinder, repeating until the cheese shines, 1 to 2 minutes. If it doesn’t stretch easily, microwave it for 30 seconds. Shape into a cheese ball or separate into string-cheese pieces.

O N L Y

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F I T

S U R V I V E

MARCH 2014

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By Trevor Thieme, C.S.C.S. Photographs by Benjamin Lowy

Maxwell’s travels have also led him to rethink many of the fitness industry’s most accepted training principles, from proper breathing and lifting techniques to the fundamentals of dieting and sports nutrition. And with each stop on his never-ending world tour, he comes closer to his ultimate prize. “My focus is becoming an ageless athlete,” says Maxwell.

Congratulate him on that. His gray hairs betray his 60 years, but his lithe, muscular body would just as easily make him a fit 30-year-old. “You can’t stop aging, but you do have some control over its speed, and if you know what you’re doing, you can slow it to a crawl.”

An explosion of applause causes Maxwell to shift his gaze back to the field where the grapplers continue to throw, lift, and flip each other in matches that can last anywhere from a few seconds to 45 minutes. “These guys are a perfect blend of mobility, power, and stamina,” he says. “I’ve got to try this.”

He’ll get his chance.

Ph P ho o tt o og g rr a ap ph h ss b b yy B BE EN N JJ A AM M II N N L LO OW WY Y ff o o rr M Me en n ’’ ss H He e aa ll tt h h // rr e ep po o rr tt a ag ge e b b yy G Ge e tt tt yy II m ma ag ge e ss

as they greet each section of the stadium in turn. They deserve the applause, having endured days of punishing preliminary rounds that whittled a field of hundreds down to a handful.

Now they are eager to continue their struggle. There’s money to be won—lots of money— as well as honor and fame. And the victor will be draped in gold.

I’ve traveled more than 5,000 miles to experience the Kirkpinar, Turkey’s premier sporting event, which also claims the distinction of being the longest-running sports competition in the world. Every summer for more than 650 years, the best grapplers in Turkey have gathered in the country’s western borderland to battle for the title of Başpehlivan (champion) and the 14-karat-gold belt that goes with it. It’s a tradition that has remained largely unchanged since its inception during the Ottoman Empire, and in a country racked by recent political turmoil, it’s a welcome distraction.

ON THE HUNT The crowd crackles with anticipation as the wrestlers pair off, leaning The Fitness Hunter, Steve Maxwell (top in brow-to-brow to begin their brutal work. Much of the action is slow and left), gets a lesson in deliberate, each grappler thinking several moves ahead in an effort to gain Turkish oil wrestling a few hundred yards the upper hand. But every so often an athlete shifts into overdrive, whirling away from where his rival into a lightning-quick takedown that fills the stadium with cheers. the country’s top grapplers do battle.

“You want to know what functional strength is? You’re looking at it,” says Steve Maxwell, M.S., the wrestler, Brazilian jujitsu world champion, and trainer who invited me here. It’s a rare opportunity for him to witness an exotic form of his favorite sport, as well as a chance to check off one more stop in a nomadic existence dedicated to one goal: exploring the world’s most extreme fitness cultures.

Maxwell has no home, no car, and no keys of any sort. He trains his clients, who range from martial arts masters to suburban dads, almost exclusively online. His possessions fit neatly into a 29-inch suitcase. And for the last five years, he has traveled the world to find new training techniques and rediscover old ones. “I’m my own walking experiment,” says Maxwell, whose international exploits have earned him the nickname “The Fitness Hunter” and landed him squarely on the short list of the world’s best trainers.

T H E L AW O F A D A P TAT I O N “Aging isn’t a cellular process as much as it is a loss of mobility,” says Maxwell, squinting through the brightening dawn.

“Most people have simply forgotten how to move.

Today I’m going to help you reclaim those lost movement patterns.”

We’re in a park near the southern mouth of the Bosphorus strait, a wide, busy waterway that bisects Istanbul and separates Europe from Asia. Two of Maxwell’s clients have flown in from Dubai to take advantage of a rare opportunity to train with him in person, and as we stretch the sleep from our bodies, the city awakens as well. “Right now many people are climbing out of bed and preparing for work,” says Maxwell. “They’re about to begin a day of sitting—in cars, at desks, on sofas at home—and continue a lifetime of stiffness.” He’s looking for a good place for us to work out so we won’t suffer that fate.

Like most animals, human beings are designed to be mobile—to run, walk, jog, crawl, swim, climb, throw, jump, and when necessary, fight. “But the body is very efficient,” says Maxwell. “It adapts quickly to whatever position or movement pattern it finds itself in most often.”

For most of us—a full 86 percent, according to a recent survey—that position is sitting. The effect is cumulative: The more you sit, the stiffer your joints become and the further your balance and coordination systems fall into disuse. “The next thing you know, you have problems getting out of a chair and putting on socks,” says Maxwell.

This lack of mobility isn’t just an inconvenience.

Brazilian researchers found that the more assistance you need to stand up from a seated position on the floor (by using your hands or knees, for example), the more likely you are to die prematurely. And that’s on top of the 18 percent increased risk of premature death that the American Cancer Society associated with sitting for more than six

hours a day outside of work—an amount of sedentary leisure time accrued easily by many Americans. “Most people are dying piece by piece every day,” says Maxwell. “And the crazy thing is that they accept it.”

One way to prevent the downward spiral caused by sitting, says Maxwell, is to perform a series of movement drills that he calls “vestibular reset training.” (See “Your Total-Body Reset” in this article.) Your vestibular system is what tells your brain where you are in space, helping you stay balanced and stable. By stimulating that system with exercises that coordinate movements between each side of your body, you can open up your joints, enhance coordination, and regain mobility that many of us have lost to a life of sitting.

“This is what 60 should look like,” says Maxwell as he lowers himself into THE REAL a deep squat and rolls backward, touching his toes to the ground behind his FIGHT CLUB Slick with olive oil head. “People talk about wanting to feel like a kid again, but their goal should and clad in leather be to move like a baby, because that’s the last time they did it well.” pants, these two wrestlers struggle We spend the next hour maneuvering like toddlers—crawling, rocking, rollto flip each other ing, and squatting on grass still damp with morning dew. Maxwell watches belly up and win the match. me crawl 40 yards forward, backward, and side to side. “You’re moving your opposite hands and knees together, just like a baby. Many people have lost

that pattern and instead move the arms and legs on each side of their body together.”

It looks like a physical act, but really it’s a neurological exercise. By coordinating opposite limbs, I’m facilitating the flow of information between the two hemispheres of my brain, each of which controls the opposite side of my body. “You’re enhancing not only your mind-muscle connection but also coordination and balance,” says Maxwell.

The most important benefit of vestibular reset training, however, is its effect on the joints, which move through greater ranges of motion. “Increasing mobility is the secret to unlocking greater strength,” says Maxwell, who champions such training as the ultimate warmup. “Perform it before every workout, and you’ll see improvements in your deadlift, squat, bench press—every exercise you do.”

‘‘You can’t stop p g g, but you y aging, have some control over its speed; p ; if yyou know what yyou’re doing, g, yyou can slow it to a crawl.’’

“Look what a construction crew left us,” says Maxwell. He walks over to two concrete slabs, each of which easily weighs 100-plus pounds. “One for me and one for you. Let’s do some loaded carries.”

Suddenly I’m in a strongman competition.

The slabs have no handles or convenient holds.

They’re not resting on hooks or sitting on stands.

Indeed, they were never intended to be used as muscle builders—and that’s precisely why Maxwell is drawn to them. “It doesn’t get better than this,” he says, hoisting one of the giant slabs off the ground and carrying it 30 yards. “It’s as if they knew we were coming.”

I follow suit with far less grace and far more effort. “Now we’ll walk them back. You first,” he says, smiling at my dismay. “You’re not going to let an old man outlift you, are you?”

Put me on a bench, and I’ll outpress Maxwell. Give me a pair of dumbbells, and I’ll outcurl him. But out here, where objects aren’t conveniently sized, shaped, or textured for superior grip, he’s a beast. “You want to know why I had an easier time with those concrete blocks?” asks Maxwell. “Because strength is a skill, influenced by a functional understanding of leverage, and I have more than 20 years of practice on you.” Then we drop the weights and spider-lunge over to a grove of trees to perform commando pullups.

THE KEY TO CONSISTENCY The following morning I meet Maxwell in the same park, and after a brief vestibular circuit, he hands me a pair of gloves with rubberized grips. “Let’s see what kind of fitness equipment we can get our hands on,” he says, grinning widely.

There’s another reason Maxwell is called the Fitness Hunter. As he trots the globe, he only occasionally works out in gyms, instead preferring to sweat outdoors using whatever tools are available to him—tree limbs, swing sets, stairs, rocks, park benches. For Maxwell, the principle is similar to always ordering coffee black—if you never become used to extraneous frills like barbells and cable machines, you’ll never be disappointed, and you’ll never give yourself an excuse to miss a workout.

THE MYTH OF PROTEIN The following morning, we jump in a car and drive three hours northwest to a small city called Edirne. Once the capital of the Ottoman Empire (from 1365 to 1453), this town of old mosques and cobblestone streets is now better known for two things: decorative fruit-shaped soaps and the aforementioned Kirkpinar, which it has hosted every year since 1924.

The city practically explodes during the annual oil-wrestling competition, entertaining tourists and athletes with concerts, fairs, and late-night festivals. Maxwell is in his element, and as we weave through the streets, he receives more than the occasional nod from hulking wrestlers who notice his thick, cauliflower ears. “They turn some people off, but in this community, they’re a badge of honor,” says Maxwell. “It doesn’t matter where you are or where you come from—wrestling is a brotherhood.”

As we sit down for lunch, Maxwell studies the tables around us. “One thing I’ve noticed about the athletes here is that they don’t seem to be afraid of carbs,” he says. He got over his own “carbophobia” years ago when he traveled to rural China and saw how ripped people could become on a largely rice-based diet. “I’m also not a fan of protein supplements,” says Maxwell. “People have been building muscle for millennia without powders and shakes— just look at all of those guys in prison and the military who sculpt bodybuilder-like physiques on relatively low-protein diets.”

Such observations might sound casual—indeed, that’s how they’re uttered—but they suggest a man who thinks ahead of the curve. Researchers at the University of Tampa, for example, recently found that rice protein is just as effective as whey, the previously undisputed king of protein supplements, at supporting muscle growth. Not that using either one will do you much good in the long run, suggests a recent study in the Journal of Strength and Conditioning Research. The scientists found that after eight weeks of resistance training, all study participants showed similar strength gains regardless of whether they supplemented with protein or not.

The following morning, as we’re watching the parade that signals the beginning of the 652nd Kirkpinar, Maxwell drops another bomb. “Remind me to show you how to breathe,” he says. “The way most guys do it, they can shave years off their lives every time they lift.”

T H E P OW E R O F B R E AT H It’s six in the morning, and even though I have two cups of coffee on Maxwell, I’m finding it hard to keep up. “Today we’re doing pullups, maybe some squats and pushups,” he announces as we weave our way toward the day’s training grounds.

He’s found the perfect pullup bar—a metal swing set—in a playground, and he’s eager to put it to use. “Many people get caught up in ‘variation’ when they exercise, but sometimes I like to focus on ‘nonvariation,’” he says. “One exercise can be an entire workout, and you don’t need to constantly change the exercises you do in order to see results.”

When it comes to building strength, small changes can often be more effective than large ones. “Take the pullup,” says Maxwell, grabbing the swing set’s crossbar and suspendMarch 2014 | MENSHEALTH.COM 125

MAXWELL’S GLOBAL TRAINING GUIDE

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The World’s Craziest Exercises Spice up your tired routine with five moves from Maxwell’s favorite fitness hunts.

ing himself above the dusty earth. “You can change your grip, alter your pace, lengthen or shorten your rest between sets—that’s all the variation you need to maintain muscle growth and avoid plateaus.”

As we begin our pullup pyramid—starting with a set of one, working our way to a set of 10, doing as many sets of 10 as we can, and then working back to a set of one—Maxwell explains his breathing comment from the day before. “The way most guys breathe when they exercise looks like they’re taking a crap,” says Maxwell. He notes, not unkindly, that he’s caught me doing it too: holding my breath with a grimace during the hardest part of a movement. It’s an instinctive reaction to lifting something heavy, and the result is an increase in abdominal and intrathoracic pressure that helps stabilize the COOLDOWN spine. Indeed, that’s why many powerlifters use a similar technique—called Having finished his match, a wrestler the Valsalva maneuver—on purpose. Unfortunately, holding your breath also finds some relief temporarily impairs the delivery of blood and oxygen to your muscles, includfrom the searing summer heat, which ing the ones lifting the weight that might otherwise crush you. As if that isn’t often reaches worrisome enough, “breath holding can trigger an adrenalized ‘panic state’ 90°F or higher during the Kirkpinar. that floods your body with cortisol, a potent stress hormone that breaks down muscle and delays recovery,” says Maxwell.

The trick is to learn how to brace your spine and breathe simultaneously as you lift. Step one: Contract your abs forcefully as if you’re about to be punched in the gut. Step two: “Focus on breathing into your lower lungs, and match your respiratory rate to your exertion level,” says Maxwell. In short, take deep belly breaths, and as the exercise becomes harder, breathe more frequently.

If that’s too complicated, Maxwell says, simply focus on inhaling during the lowering phase of an exercise and exhaling during the harder, lifting phase. Anything is better than holding your breath, even for a moment, he claims. But sometimes, he admits, respiration isn’t always under one’s control.

THE SECRET OF TRUE STRENGTH “I can hardly breathe—it feels like he’s going to dislocate my rib,” Maxwell gasps as he’s hoisted off the ground by a young Turkish wrestler and marched five paces across a field peppered with crumbling ruins and lonely ash trees. “I actually feel myself passing out.”

There’s no panic in Maxwell’s voice—only awe. He has just received his first lesson in how to win (or lose, depending on your perspective) a Turkish oil-wrestling match. “The other way is to expose your opponent’s belly to the sky,” says Evren Oz as he CONTINUED ON PAGE 139 126 MENSHEALTH.COM | March 2014

1 / SWOOP (BRAZIL) Assume a bear squat—get on your hands and toes with knees bent, arms straight, butt over ankles, feet hip-width apart. Thread your left leg beneath your body and swing it backward, jumping over it with your right foot so you end up in a mountain climber position (left leg straight, right leg bent). Do 10 reps. Repeat with your right leg.

2 / DRAGON TWIST (AUSTRALIA) Stand with your feet slightly beyond shoulder width. Twist to the right, corkscrewing your body so that your left knee ends up outside your right ankle, your left arm crosses your chest, and your right arm crosses your back. Unwind; repeat to your left. Continue alternating—3 sets of 20 reps.

3 / DRAGAN RADOVIĆ VERTICAL LIFT (ENGLAND) Hold a pair of dumbbells next to your sides, feet shoulder-width apart. Curl the right dumbbell to your shoulder, and then press it straight up.

Lower it back to your side and repeat with the left dumbbell. Do 100 reps total (50 per side).

4 / HALF-MOON PUSHUP (IRAN) Get on your hands and toes and raise your hips to form an upside-down V. Now lower yourself into a bear squat position. Rotate your knees to your left as you pull your chest to your left hand.

Now move it to your right hand, rotating your knees to the right. Return to the bear squat and repeat, this time starting to your right. Continue alternating sides. Do 20 repetitions total.

5 / ABC CHINUP (AUSTRIA) Grab a chinup bar using an underhand grip and hang there. Pull your chest to the bar (A). Hold for 5 seconds. Lower yourself, pausing halfway down (B) and then three-quarters of the way down (C) for 5 seconds each. Do as many as you can.

Your Total-Body Reset Steve Maxwell does a variation of the “vestibular reset” circuit shown here before every workout to prime his muscles and reinforce efcient movement patterns. “Do each move for two to three minutes,” he says.

SPIN

Stand with your feet slightly beyond shoulder width and raise your arms out to your sides. Spin your body in a clockwise direction, taking exaggerated high-knee steps.

ROCK

Get on your hands and knees with your butt over your ankles. Pull your body forward as you thrust your hips down until you’re in an upward-facing-dog position. (Your hips should be a few inches off the floor.) Reverse the move to return to the starting position.

II ll ll u u ss tt rr a a tt ii o on n ss b b yy H HA AR RR RY Y B BA A TT E ES S

The Grappler Gauntlet Maxwell designed this circuit to build the kind of functional strength and raw athleticism on display at the Kirkpinar. Do each of these exercises for 40 seconds, resting 20 seconds between them.

Complete a total of 5 circuits.

1 HINDU PUSHUP Assume a downwardfacing-dog position, with your feet together and hips raised to form an upside-down V. Drop your hips and pull your body forward as you raise your head and shoulders toward the ceiling. Reverse the movement to return to the starting position.

HIP RAISE

ROLL

Lie on your stomach and support your torso on your forearms.

Look over your right shoulder, reach backward with your right arm, and roll onto your back (don’t push off with your legs). Continue looking to your right as you reach across your body with your left arm and use your core to roll onto your stomach. Roll back to where you started, and repeat in the other direction. Continue alternating.

Lie on your back with your arms by your sides, knees bent, and feet flat.

Bend your elbows 90 degrees so that your forearms are perpendicular to the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Pause, and then return to the starting position.

CRAWL

Get down on on your hands and knees. Crawl forward for one minute and then backward for one minute, moving your opposite hands and knees together (e.g., left hand and right knee, right hand and left knee).

You can also crawl sideways.

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HINDU SQUAT Stand with your arms straight and extended slightly behind you, palms facing back.

Without pausing, first squat onto the balls of your feet while swinging your arms up to chest level; then stand up, drawing your hands to your sides as you rotate your palms upward. Lower your arms to the starting position and repeat.

CLEAN AND JERK Hold a kettlebell in your right hand in front of your waist. Swing it between your legs and up to a “rack position” (elbow tucked, fist in front of pec, weight resting on forearm).

Bend your knees, drive the weight up, and drop under it, pressing it straight overhead as you stand up. Lower and repeat. Switch arms after 20 seconds.

TOWEL CHINUP Drape a towel over a chinup bar and grab one end in each hand.

Hang at arm’s length, bending your knees and crossing your ankles behind you; this position is known as a dead hang. Pull your chest as high as you can. Pause, and then lower your body back to a dead hang.

DECK SQUAT Stand with your feet shoulder-width apart and your hands by your sides. Lower your body into a deep squat so your butt is an inch or two off the floor, and then roll backward onto the ground, swinging your legs in an arc as you try to touch your toes to the floor behind your head. Reverse the movement to return to the starting position.

SURE, YOU COULD SAVE MORE. BIGGER QUESTION: WHAT’S WORTH PAYING FOR? OUR PANEL OF SPENDERS — BIG AND SMALL— TELLS WHICH EXPENDITURES WILL YIELD INVALUABLE RETURNS.

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By a bunch of rich guys and MH’s wisest Facebook friends Photograph by Grant Cornett

PAY TO GET LOST, AND FOUND

STEVE “WOZ” WOZNIAK

A big stash of cash can be reassuring, calming, beautiful. But really, itÕs just numbers on a balance sheet. More beautiful: cash outlays that change lives. These guys learned the value of strategic spending. Have you?

OUR FACEBOOK PANEL OF SPENDERS

Cofounder, with Steve Jobs and Ronald Wayne, of Apple Computers

AMOUNT

$52

“A ticket to one of the largest hedge mazes in the world at Longleat House in the U.K. You run this maze for what seems like an hour, and eventually you luck out and solve it. I ran the maze time after time and still do to this day. A few years ago I paused for a long time at the elevated finish point, scanned the maze, and determined the shortest solution and the easiest set of two rules to get there. I could have used Google Earth or a satellite image to find the best path, but I did not do it.”

Spend to Thank the Old Man

Spend to Sprint from the Past

Pay Anything to Meet Her

Spend It on the Long Trail

Pay to Gather the Survivors

JOHN DAVID HALLAM The best buck I’ve ever spent was on a ’68 Ford F100 to give to my father-in-law. He’s always wanted one to restore. Not one regret on the dollars spent.

MARK VAN SCHEPDAEL A used treadmill— because it got me through a divorce. After three years of doing nothing, I finished a marathon, and I plan to go for a personal best next year at age 50.

JAMES MIDDLEMISS I bought a beer to have a reason to talk to the cute bartender, who is now my wife.

DAVID KELLY WILLIAMS My best investment was through-hiking the Appalachian Trail, because it changed my entire life, making me physically stronger and mentally and free.

LENNIE MORGAN I made Thanksgiving dinner for my brothers and sisters after our parents passed away.

AMOUNT $2,500

1

AMOUNT $5

AMOUNT $3,000

AMOUNT $75

2

BUY SOME TIME

LEROY CHIAO, PH.D.

3

SPEND FOR A TOEHOLD IN A NEW WORLD

DONALD J. TRUMP

Former NASA astronaut

Business magnate, TV personality

AMOUNT

$1,600

130 MENSHEALTH.COM | March 2014

AMOUNT

est. $335/mo.

“I leased a studio apartment in Manhattan, and while it was tiny and had no view, I was thrilled. I had moved into Manhattan, and I felt I had really arrived.

It was a great feeling.”

SPEND TO SPOIL YOUR PARENTS

GURBAKSH CHAHAL

Multimillionaire entrepreneur and CEO of RadiumOne, an online advertising giant

AMOUNT

$1 million “My parents came to this country with $25 in their pocket. So we grew up pretty much poverty-stricken.

You learn to appreciate every dollar. Well, three months after I turned 18, I sold my first company for $40 million. When the reality sank in that I was actually a millionaire, I immediately paid off my parents’ mortgage and got them both brand-new cars. It was the most satisfying thing I ever purchased. If you ever get a chance to spoil your parents, you really should. It’s the meaning of life.”

P rr o P op p ss tt yy ll ii n ng g :: JJ a an n ii n ne e II vv e e rr ss e en n

“I was in Davos, Switzerland, for a week on business.

I passed a small watch shop every morning and would take a few minutes to look at the beautiful Rolex GMT-Master in the window. On the last day of my trip, I asked to see the Rolex and bought it from a pretty blonde saleswoman. I was selected into the Astronaut Corps just a month afterward, and I wore the timepiece during every space flight. It is still the watch I wear daily, 25 years later. I plan to pass it on to my kids. But I wonder if they will appreciate it.”

AMOUNT $200

SPEND TO MARK THE MOMENT

JIM CRAMER

Host of CNBC’s Mad Money and author of the new book Get Rich Carefully

SPEND TO BRING THEM HOME

SIR RICHARD BRANSON

Founder of the British venture capital conglomerate Virgin Group

AMOUNT

AMOUNT

$238

“In May 1985 I finally finished paying off all my loans— school debts as well as personal loans, credit card debt, and collection agency bills. I wanted to celebrate. So I bought myself a boom box. I couldn’t find a cab, and after a couple of blocks I decided, the heck with it, I’d walk with it on my shoulder. Why not?

I was, at last, emancipated, and there was no gaudier and, yes, no sweeter way to celebrate than having a boom box swinging in the breeze, saying Free of debt at last, for all of New York to see.”

$295,000 “The best money I ever spent was on my family home, Necker Island, which we purchased from a British lord. Having originally been told that it would cost $4.9 million, my wife Joan and I held on for three months, during which time I found out that the owner needed a quick sale to fund the construction of a building in Scotland. Knowing the owner required $328,000 for the build, we upped the starting offer of $246,000 to $287,000 before a phone call arrived informing us that it was ours for $295,000. Deal.”

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The Bang-forBuck Bible “There’s no more meaningful experience than knowing that other people are better off because you were there,” says Michael F. Steger, Ph.D., director of the Laboratory for the Study of Meaning and Quality of Life at Colorado State University. And according to a study in PLOS One, giving a gift to someone you are close to—a friend or relative—makes you particularly happy. Seeing the effects of your generosity firsthand may provoke positive emotions for both of you.

“Money that’s put toward an achievement, such as finishing a marathon, carries much more meaning than any single purchase,” says Brad Klontz, Psy.D., C.F.P., a financial psychologist at Kansas State University. Your accomplishment serves as a testament to your ability and perseverance, a point of pride that outlasts the race itself.

You’ll truly earn that ugly long-sleeved tee with the race logo, its very ugliness telling the world that you persevered.

Pay to Lose Really Big

Spend to Savor the Last Drop

Spend to Secure Your Identity

Pay to Build a Family

Spend to Change Her Perspective

Buy a Ticket Outta Town

STEVE JURADO The best money I ever spent was on my road bike. It took me from 305 pounds to 235, healthy, happy, energetic, and social—all because in the end, I deserved it all along.

ANDREW RADCLIFFE My first bottle of single-malt scotch.

That purchase opened up a new world of bold flavors and bold people.

A.J. WEAVER The tattoo of my name that my dad told me was the dumbest idea ever.

It got me home from Montreal after I'd had my passport, license, and credit cards stolen.

CHARLES LEVRETT COX Adopting my two sons, because being a dad is better than anything I could imagine.

SONNY SIZZLE MOCKOSHER It was a $75 tip for a waitress, because it made her cry and gave her hope! Why have money and not use it to do things to change people’s mindsets?

LUIS MUNTANER FERRER Traveling the world, because travel is the only thing you spend money on that makes you richer.

AMOUNT est.

AMOUNT $50

$1,650

AMOUNT est.

AMOUNT up to $40,000+ per child

$175

AMOUNT More

AMOUNT $19,600+

than 15%

4

BUY WHAT THEY’RE NOT MAKING ANY MORE OF

CHARLIE SHEEN

PAY TO PUT DOWN ROOTS

MARK SPITZNAGEL

Actor, master of “winning”

Founder of Universa Investments, a multibillion-dollar hedge fund company

AMOUNT

$250,000 “Babe Ruth’s 1927 World Series championship ring. I’ve owned a lot of baseball memorabilia, but it remains the most significant artifact of an era.

It’s kept in a vault and I visit it every February 6, the Babe’s birthday.”

AMOUNT

$750,000 “It was the depths of the U.S. financial crisis, and I found myself wandering over an old run-down farm in northern Michigan, with old farm buildings on the verge of collapse filled with unidentifiable rusty machines, countless pitchforks, and one mummified cat. But the farm’s rolling pastures, woodlands, and antique apple orchard were incredible; you could smell Lake Michigan in the breeze. Best of all, the farm was for sale, and around these parts farmers just don’t give up family farms, run-down or not."

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Travel leaves an impression that lasts long after your return home, says Joe Lowrance, Psy.D., a clinical psychologist based in Atlanta. “Novel experiences provide vibrant memories that enrich the quality and character of our lives.”

Memories of past travels help you feel more connected to people and places around the world, and you feel more alive, says Lowrance. And when you’re back home, use photographs from your trip as your screen saver. This will reinforce what you’re working for.

“Some investments we make to broaden our horizons,” says Steger.

These are opportunities to develop new interests and knowledge. Our Facebook friend Andrew’s single malt turned his tastebuds on to sophisticated flavors, which endured even after he reached the bottom of the bottle. Plus, when you buy consumables, you’re actually investing in an experience instead of buying an object that takes up space until the inevitable tag sale to clear it out. —ABBEY LOVELL

I L L U S T R AT I O N S B Y D A N I E L N YA R I

EVER NOTICE THAT SOMETIMES THE BLUBBER WON’T BUDGE NO MATTER HOW MANY REPS YOU ADD OR CALORIES YOU SUBTRACT?

What’s Really MAYBE YOU JUST DON’T WANT IT ENOUGH.

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By Jim Thornton Photographs by Peter Hapak

OR MAYBE OTHER FORCES ARE AT WORK窶認ORCES THAT ARE INVISIBLY UNDERMINING YOUR BEST EFFORTS TO LEAVE THAT LAST 20 POUNDS IN THE PAST.

Making Us Fat

EVEN THOUGH I’M AN IDENTICAL TWIN, I’VE OUTWEIGHED MY BROTHER JOHN FROM THE MOMENT WE EMERGED BY CAESARIAN SECTION.

4-ounce victim of my embryonic gluttony (or so the family joke/ legend has forever maintained). / In the decades since our birth, I have regularly climbed into “overweight” BMI territory and struggled to escape. Staying lean has been as difficult for me as it is effortless for John—this despite lifelong eating and exercise patterns that strike our friends as spooky in their similarity. To this day at family gatherings, we match each other bite for bite—and, just as in boyhood, we still fight over the last pork chop on the platter. Same behavior, same DNA: What’s left to account for such divergent weights? / My only consolation is that whatever’s going on, apparently I’m not alone. In recent years, scientists have observed an equally mysterious increase in girth around the globe.

“Obesity seems to have risen in virtually every country where detailed data is available,,” says David B. Allison, Ph.D., director of the Nutrition Obesity Research Center at the University of Alabama at Birmingham. This even includes areas in the world like rural China, where stereotypically American fat factors—from junk food to video games—have yet to infiltrate people

G G rr o oo om m ii n ng g :: K Ka a tt e e P Pe e ll ll e eg g rr ii n no o // C Ce e ll e e ss tt ii n ne e A Ag ge en n cc yy

Is a double chin in your double helix?

Make sure no one sees your fat genes.

The phenomenon is difficult for critics of the Western diet and sedentary lifestyle to explain. Even harder to explain: mounting evidence that it’s not just humans growing heavy.

In a 2011 study, Allison and his colleagues reviewed weight changes over several decades in 24 separate mammal populations. They analyzed 20,000 critters, from chimps at primate research centers to pet dogs and cats across the nation to wild Norway rats and their lab-coddled cousins. Every species they surveyed showed a trend toward packing on the pounds. The odds of this happening by chance alone: 1 in 1.2 million.

“I think what our study clearly shows,” says Allison, “is that there must be other factors influencing global weight gain beyond the usual suspects of food marketing and reductions in physical activity brought about by changes in our man-made environments and schedules.”

Allison’s conviction is shared by burgeoning ranks of researchers worldwide. These investigators are quickly closing in on a host of unusual suspects that can prove to be surprisingly potent adversaries in our battle of the bulge. Ubiquitous and often operating invisibly, these emerging puppetmasters can’t explain every weight problem. But for those of us who’ve always felt as if something unseen has been tilting the balance against us, it now seems almost certain our suspicions were right.

Who—or what—are they? Armed with an unhealthy dose of paranoia, I’ve set out to find the invisible thumbs pushing down on my scale while leaving John’s untouched.

dad’s nose. Or Mom’s eyes. Just hope you don’t have their love handles. Geneticists estimate that BMI is 79 percent dictated

by DNA. “Statistically speaking, people tend to pair up with people who look the way they look,” says Emily J. Dhurandhar, Ph.D., a postdoctoral researcher at the University of Alabama at Birmingham’s Nutrition Obesity Research Center.

Which means that when a fat couple has childre Size L be fur in the Fortun certai same them. at Har found that people with a common obesityrelated gene can counteract its effects by eating a high-protein diet (i.e., 25 percent of total calories from protein). And a study at Lawrence Berkeley National Laboratory showed that male runners who boost their mileage from 1.9 to 3.7 miles a day cut the overall impact of genetics on their BMI by nearly a third. —J.T.

In 2012, Arne Astrup, M.D., a renowned obesity researcher at the University of Copenhagen, reasoned that given the global weight gain noted in humans and animals alike, a specific environ1 mental factor must be common to all.

Diet, livelihood, access to technology, Heavy Air health care—these vary dramatically across the fattening globe. Not so the atmosphere we all breathe.

For millions of years, the planet’s concentration of carbon dioxide hovered consistently between 180 and 300 parts per million. But thanks to industrialization, this number has spiked to unprecedented highs in less than a century.

Last May, researchers at the National Oceanic and Atmospheric Administration reported that the daily average CO2 level had reached 400 parts per million, a figure not seen for at least 3 million years, long before humans evolved. What’s more, this increase has been accelerating in virtual lockstep with the expansion of global waistlines.

To Dr. Astrup, this is more than just a statistical coincidence.

He believes a cause-and-effect connection exists—and that the physiology backs him up.

As Dr. Astrup explains it, the more CO2 you breathe in, the more acidic your blood becomes. This increase, in turn, boosts the activity of your orexin neurons, brain cells discovered in the late 1990s that are exquisitely sensitive to changes in blood acidity. The name “orexin” is derived from the Greek word for appetite—an apt name for nerve cells that so powerfully drive our urge to eat. The faster our orexin neurons fire, the more unconscious edicts we receive to stuff ourselves and then head for the couch. “We know that these neurons are quite potent, so it is very likely that the increase in carbon dioxide could activate them significantly,” says Dr. Astrup.

In his study, Dr. Astrup estimated that increases in atmospheric CO2 over the past century are enough to hasten the average firing rate of a person’s orexin neurons by 1 percent.

And if anything, this change may be an underestimation due to the fact that modern human beings spend much more time indoors—where CO2 concentrations are even higher—than our ancestors did just a century ago.

To test the atmosphere hypothesis, Dr. Astrup and his colleagues recruited six young male volunteers who agreed to be exposed to higher-than-normal levels of CO2 in a special respiration chamber. The result: a 6.1 percent average increase in calories consumed. This may not sound like much until you consider that this change took place in a mere seven and a half hours. Talk about inhaling your food.

“We now plan to follow up with a larger study to substantiate and expand the results,” says Dr. Astrup. “Many would think that this is too fantastic of a hypothesis to be true, but if it turns out to be correct, the solution to the obesity problem could be very different from what we believe today.”

SUSPECT

The Parent Trap

Is It Making Me Fat? / Probably Not

John lives in New Jersey, not far from the Atlantic City Expressway and its nonstop stream of casino-bound cars, each producing, on average, 20 pounds of CO2 per gallon of gas it burns. I live in the bucolic splendor of western Pennsylvania. There aren’t nearly as many cars here, and I suspect that a good portion of vehicle emissions are absorbed by the forests. So in my case, carbon dioxide doesn’t appear to be the culprit.

March 2014 | MENSHEALTH.COM 135

SUSPECT

Is It Making Me Fat? / Definitely Since our college years, John and I have always lived apart, usually separated by hundreds of miles. John has favored urban settings while I’ve spent more time in the country. Might this mean I’ve swigged down more farm chemicals in my tap water?

It’s difficult to know what our respective environmental exposures have been, but they’ve definitely differed.

My pharmaceutical history is more telling. While we’ve both endured recurrent sieges of anxiety and depression since adolescence, I was the one who decided in my mid-30s that I couldn’t stand it anymore and sought relief with antidepressants. As much as these helped to improve my mood, there was a probable downside too: The fat gap between John and me widened.

Bring the Fight to Fat Don’t take your weight gain lying down—launch a counterattack.

SLEEP IT OFF Compared with men who log seven hours of nightly shut-eye, those who sleep only six face 24 percent higher odds of obesity.

Motivate yourself by treating sleep as a competition, says Men’s Health sleep advisor W. Christopher Winter, M.D. Bet against a buddy on your “score” in hours.

MANAGE MUNCHIES From 1909 to 1999, the average American’s intake of appetitestoking linoleic acid soared 223 percent.

The worst offenders: fried foods, kielbasa, bacon, soy oil, corn oil, ham, mayonnaise, vegetable shortening, chicken thighs, and potato chips. Cut ’em out, or at least cut back.

DIAL IN DISCOMFORT You carry a few ounces of brown fat, which generates heat by burning other fat. Since brown fat is activated by cold and hunger, keep your home in the mid-60s and eat low-cal meals, starting with breakfast, says Philipp Scherer, Ph.D., a professor of medicine at UT Southwestern Medical Center.

CUT THE CHEMICALS Limit your intake of the waist-widening chemicals in plastics by using glass or stainless-steel containers. And watch the food in them too.

“Eating organic will reduce your exposure to known or suspected endocrine disruptors,” says Bruce Blumberg, Ph.D., an obesogen expert at UC Irvine. —J.T.

Not only have modern times made food a lot easier to obtain, but much of what we eat today would be unrecognizable as edible to our ancestors.

Wild game, berries, and plants have 3 been replaced by partially hydrogenated oils, high-fructose corn syrup, Dietary Tricksters and genetically modified grains. And let’s not even talk about Twinkies.

Nutritionists endlessly debate the suspected villainy of various processed foods. Some single out fats and others sugars, and still others are convinced that too much of any food is our ruin.

“In my view, all of these hypotheses are plausible, although there’s no definitive evidence yet that any of them is correct,” says Jeffrey M. Friedman, Ph.D., M.D., head of the molecular genetics lab at Howard Hughes Medical Institute. “It’s even possible that different people respond differently to each one.”

Even so, mounting evidence does suggest that at least some of the quasi-unnatural foodstuffs lining supermarket shelves today may be tricking our bodies into overindulgence. For example, in recent animal experiments, researchers at the National Institutes of Health found that soybean and other vegetable oils common in the Western diet cause the brains of lab mice to crank out extra endocannabinoids—natural marijuana-like compounds that trigger the munchies.

SUSPECT

We live today in a swirl of synthetic compounds and environmental toxins that our hominid ancestors never had to deal with on the savannah.

Fairly or not, many of these chemicals 2 have long been indicted for making us sick. Until recently, however, few Chemical Weapons imagined that they might also be making us fat. That idea began to hatch quickly after Bruce Blumberg, Ph.D., a developmental biologist at UC Irvine, coined the term “obesogen” in a 2006 study published in the journal Endocrinology.

“Simply put,” Blumberg says, “obesogens are chemicals that make people and animals fat. ‘Obesogen’ just seemed like the obvious word for such a chemical.”

Since Blumberg’s inaugural paper appeared, at least 20 separate compounds have been shown to promote fat storage by interfering with hormonal function—hence the term “endocrine disruptor.” For example, there’s bisphenol-A (BPA) and phthalates, both found in plastics, and tributyltin compounds (TBT), potent antimicrobial agents found in everything from wood preservatives and boat paints to the water systems at textile mills. Mice exposed in utero to as little as a few parts per billion of TBT go on to become much fatter than otherwise identical fetuses—despite receiving the same food and access to exercise.

It doesn’t stop there. Once these fat mice mature and mate, Blumberg discovered, they pass their weight-gaining ways on to their offspring. Those second-generation rodents, in turn, pass the problem on to their progeny—mice that were never exposed to the chemical.

Even your doctor may be unwittingly doling out obesogens, since so many prescription drugs list “weight gain” as a possible side effect. “Rosiglitazone, for example, promotes weight gain and increased fat mass in most adults,” says Blumberg.

You may know rosiglitazone better by its brand name: Avandia, the diabetes drug. Many other popular meds—for depression, hypertension, allergies, and inflammatory disorders—may have caused millions of patients to gain pounds.

It is now well documented that many such compounds can also sneak through filtration systems into our drinking water.

In Philadelphia, for example, water authorities reported finding 56 different drugs and their by-products in municipal tap water.

And the water relied on by 18.5 million Southern Californians has been found to contain antiseizure and antianxiety drugs.

“Many of us are working as hard as we can to diminish exposure to these substances,” Blumberg says. “But there’s a huge, huge pushback from industry, which claims its chemicals are perfectly safe. It’s a constant battle.”

GERMS ARE INGENIOUS IN THE MISERIES THEY BRING US. NOW IMAGINE IF THE LONG LIST OF FAMILIAR SYMPTOMS INCLUDED “ WEIGHT GAIN.”

to two drinks, one with only glucose and the other only fructose.

The glucose drink reduced bloodflow to a brain region associated with appetite, effectively dampening hunger. The fructose drink, on the other hand, had no such effect, leaving the volunteers’ hunger switch in the “on” position.

Is It Making Me Fat? / Probably Not John and I rarely drink sugared soft drinks, and never the diet variety. We steer clear of American dietary excess—no quintuple burgers or Oreo-encrusted fried ice cream for us. It’s possible I consume a bit more in the way of “unnatural” foods than John does, given the fact that my travel schedule interferes with sitdown family meals. Still, on those occasions when the two of us dine together, it becomes apparent that we eat as identically now as we did in childhood, minus the belching contests.

SUSPECT

One particular component of these oils, linoleic acid, leads rodent brains to become “stuck” in feeding mode. In the same NIH study, the researchers fed two groups of mice a chow with identical proportions of fat and carbs. The only difference was that the first group’s food contained 1 percent linoleic acid (consistent with the U.S. diet circa 1900) while the second group’s food contained 8 percent (closer to the American diet today). Not only did the mice in the second group act like snack-crazed stoners, scarfing down more food, but they also inexplicably stored more of those excess calories as fat.

A whole host of other foods also seem capable of upsetting our finely tuned systems for weight balance. In a great example of the law of unintended consequences, researchers at the University of Texas Health Science Center at San Antonio found that normal-weight people who often drank diet soda were almost twice as likely to become overweight or obese over a period of seven to eight years as those who avoided these drinks. Other research from Purdue University has found that artificial sweeteners reduce an appetite-dampening hormone called GLP-1 in the brains of rats, potentially prompting the rats to overeat.

Not that an abundance of real sugar encourages our caloriesensing mechanisms to work well either. This seems particularly true of fructose, a natural sugar that most commonly enters the U.S. food supply in sweetened beverages. In a 2013 study in the Journal of the American Medical Association, Yale researchers used fMRI scans on 20 volunteers to study their brains’ reaction

4 Sleeping Thickness

From the moment Thomas Edison invented it, the lightbulb has been irrevocably changing the parameters of modern life. Arguably its most problematic (if largely unacknowledged) effect has been on our sleep patterns. The conquest of night by artificial light—from those first incandescent bulbs to today’s seemingly inescapable TV, smartMarch 2014 | MENSHEALTH.COM 137

phone, and tablet screens—has caused our sleep time to plummet. At the dawn of the 20th century we logged about nine hours a night; we average only six hours and 51 minutes per weeknight today.

You’d think that being awake and active for so much longer each day would prove more slimming than fattening. But a survey by the National Sleep Foundation found that 41 percent of self-reported short sleepers (less than six hours a night on workdays) are obese, versus only 28 percent of those who routinely sleep eight hours or longer. Other investigators have found links between sleep deprivation and obesity in a variety of ages and ethnicities.

One explanation is that sleep debt boosts levels of ghrelin, an appetite-stimulating stomach hormone. Inadequate shut-eye also appears to suppress leptin, a hormone made by fat cells that puts the brakes on further eating. For the tired masses, it’s a double whammy: Ghrelin’s “Feed me!” commands soar as leptin’s “I’m stuffed!” signals are stymied.

In one classic experiment, University of Chicago scientists restricted healthy young men (average age 22) to only four hours of sleep a night for two consecutive nights. By the second morning, the guys were more than just bleary-eyed; blood tests revealed that their appetite-rousing ghrelin levels had surged 28 percent even as their satietysignaling leptin dropped 18 percent. This hormonal hammerlock left them ravenous, particularly for energy-dense, high-carb foods.

Since then, other researchers have learned that sleep deprivation can alter insulin sensitivity. This fosters even more weight gain and can lay the groundwork for diabetes and heart disease. It’s all enough to keep a guy awake at night.

Is It Making Me Fat? / Definitely

John and I have had no shortage of sleep problems over the years. His bouts with insomnia are probably worse than mine. On the other hand, he’s free of sleep apnea, a disorder that degraded my own sleep quality for years before I was finally diagnosed. Since my successful treatment with a CPAP machine, my weight has dropped a few pounds, narrowing my sibling fat gap a bit.

SUSPECT 5 Degrees of Fat Somewhere between shivering in the freezing cold and sweating in the humid swelter lies a climatic comfort zone that many of us would prefer to live in all the time. And with modern technology, we’re usually able to do just that.

This deliverance from the tyranny of temperature extremes has happened with remarkable alacrity. E Source, an energy utility research firm, reports that the “thermal standard for winter comfort” in U.S. homes rose from 64ºF in 1923 to 76ºF in 1986. And the number of U.S. homes with central air increased from 23 percent in 1978 to 63 percent in 2009, and it continues to climb. Summer’s sizzle, like winter’s nip, has become largely optional—and the pace of that change almost exactly parallels the rise of obesity.

Once again, many researchers doubt that this is a coincidence. “Every pig farmer knows that to

fatten hogs, it’s important to keep them warm in the winter and cool in the summer,” Allison says.

As it turns out, maintaining a constant body temperature takes an amazing amount of metabolic energy. Compared with a comfortable 72ºF, for example, keeping the thermostat at 61º requires the average man to burn 167 calories more a day to maintain a stable body temperature. Even colder air temps probably activate the residual brown fat stores in our upper chest and neck. This fat, in turn, burns calories, generating heat by a process physiologists call “nonshivering thermogenesis.”

“Alternatively,” says Emily Dhurandhar, Ph.D., a postdoctoral researcher at the University of Alabama at Birmingham Nutrition Obesity Research Center, “in hot environments we tend to eat lighter foods and eat less in general. And for every 2º rise in our body temperature, our metabolic rate increases 7 to 17 percent.” No wonder fevers and weight loss go hand in hand.

It would be naive to conclude that resetting our thermostat could by itself erase the weight so many of us carry around. “It’s even conceivable that for some people, being too cold might boost food intake and add adipose tissue to increase insulation,” says Allison. On the other hand, just saying no to climatic pampering might very well help some people lose pounds. If nothing else, you’ll save on your utility bills.

Is It Making Me Fat? / Maybe

From 1984 to 1995 I lived in St. Paul, Minnesota, where temperatures regularly dip to −20ºF in winter and climb close to 100º on sultry August days.

Heating our house above 62º was prohibitively expensive, and summers on the northern plains went by so quickly that only the upper crust could justify paying for air conditioning. I also worked at home, which guaranteed little respite. By contrast, John lived in comparatively temperate Philadelphia and spent most days in the comfort of a corporate office, returning by night to a climatecontrolled home.

For at least these 11 years, I’m convinced I needed to burn more calories than John just to keep from freezing or parboiling. This did seem to narrow our weight difference a little. But with my move back to Pennsylvania—and purchase of an HVAC system— my scale readings crept up again.

SUSPECT 6 Weight Gone Viral From fever to sneezing fits, pinkeye to body aches, germs are ingenious in the miseries they bring us. Now imagine if this long list of sickeningly familiar symptoms included “uncontrollable weight gain.”

Beginning in the early 1990s, Nikhil V. Dhurandhar, Ph.D., a professor at the Pennington Biomedical Research Center in Baton Rouge, began making the case that AD-36—a virus linked to human respiratory infections and diarrhea—is a blubber bug.

First he proved that intentional infection of chickens, rats, mice, and a nonhuman primate species, the marmoset, leads to significant weight gain. Of course, it’s clearly unethical to infect humans just

to see what happens to their waistlines. So in 2005, Dhurandhar, Richard Atkinson, M.D., and their colleagues tried another tactic. They screened 502 people of various body weights to see which ones possessed antibodies for AD-36, a sure sign of previous infection. Among the obese volunteers, 30 percent tested positive—nearly three times the rate seen in lean study participants.

In a second phase of the study, the researchers surveyed the weights of 89 pairs of twins. In 28 of these pairs, the twins were “discordant” for infection—that is, one tested positive and the other negative. The infected twin showed significant increases in both BMI and body-fat percentage over those of his or her virus-free sibling.

Since then, the case against AD-36 continues to strengthen. In a meta-analysis published in 2012, scientists at the University of Tokyo reviewed 10 independent studies on AD-36. Their discovery: The average BMI of people with antibodies to the virus was 3.2 points higher than that of their neverinfected counterparts. As a result, the bug-bitten group was nearly twice as likely to be obese.

Is It Making Me Fat? / Definitely

When I asked Dhurandhar if he could test me and John for AD-36 antibodies, he agreed.

The day our tests came back, Dhurandhar invited me to dinner for the unveiling. Right before the moment of truth, we called John so he and I could face our results together.

“John,” Dhurandhar said, reading from his sheet, “you are antibody-negative.”

“I knew it,” I said, happy for John and jealous at the same time. One twin down, one to go. I couldn’t help noticing my knees were now shaking.

“And Jim,” Dhurandhar said, “you are antibodypositive.”

I immediately started to blubber out my fears and desperation. John felt my pain instantly. “Oh, stop being a fat baby,” he said. “You’ll do fine.”

Mercifully, Dhurandhar agreed. “Just because you’ve been infected at some point by AD-36 doesn’t mean you’re doomed to become fat,” he reassured me. “But it may help explain why you’ve had more trouble keeping trim than John. Many of my patients are actually glad to find out.”

As much as we’d like to think we can control every aspect of our weight and sculpt whatever body we aspire to have, these ambitions look increasingly like fantasy. From the fat-guarding genes we happen to inherit to a chance viral infection, some hands we’re dealt early can’t be changed.

But for both John and me, new insights into what’s really driving our respective sizes have proved to be a tonic to us both. His ongoing jokes notwithstanding, John is relieved of the burden of moral superiority—a surprisingly heavy load for any twin to shoulder.

As for this fat baby, I feel better too, knowing it’s not all my failing. By blaming myself less for outweighing my thin twin, I’m inspired more than ever to narrow our gap.

And from this day on, the last pork chop is John’s.

Praise cheeses, cOnt. frOm Page 114

lowers Maxwell back onto the scrubby grass.

And in Turkey, the wrestlers have no qualms about reaching down each other’s trousers to gain a grip or cinch their rival’s waistband— a maneuver that impinges the diaphragm, making every breath more difficult.

We’ve met Oz on a grassy plain near the stadium where, just a couple of hours from now, the third and final day of the Kirkpinar will commence. Although the sun still sits low on the horizon, it’s already hot—closing in on 95°F—and the men, covered in olive oil and dressed in Turkey’s traditional leather wrestling pants (or kispet), is dripping with sweat. “There’s no way I could have escaped his grip,” says Maxwell, wiping oil from his eyes as he catches his breath. “It’s amazing how strong he is.”

You’d never know it by looking at Oz. Like many Turkish oil wrestlers, he isn’t rippling with muscle. And standing just 5'9" tall and weighing about 180 pounds, he isn’t particularly imposing either. But he’s strong and fast—the very definition of power. “It’s a different kind of strength than most Westerners are used to,” says Maxwell. “When I was young, we called it farm-boy strength, and the guys who had it were a lot—and I mean a lot—stronger than they looked.”

Today it goes by another name—functional strength—and in Turkey, most wrestlers don’t build it in a gym. Their training partners become their barbells. “My opponent isn’t made of iron,” says Oz. “So lifting weights won’t help me beat him.”

Consider it the ultimate example of sportspecific conditioning. During the next hour, Oz takes Maxwell through a series of partner carries, walking lunges, and kneeling pickups that give an entirely new meaning to the idea of body-weight training. It’s exhausting work, and by the time they’re done, the deep, percussive beats of tribal drums have begun drifting across the field, signaling the start of the day’s matches.

“We’ll weave some of these exercises into our workout tomorrow,” Maxwell promises as we walk toward the stadium. Inspired by this Turkish strongman, he plans to begin experimenting on me as well.

“This is what being a fitness hunter is all about,” says Maxwell, oblivious to the curious looks he’s receiving as we join the throngs converging on the arena. He’s still wearing leather pants, still covered in oil, and after a couple of hours with Oz, he’s smeared with enough grass and dirt to almost pass for a Turkish wrestler. “I learn something new everywhere I go, but almost invariably, I also reaffirm the same thing: The human body is the ultimate fitness machine. It’s the only tool you’ll ever need to get in incredible shape.” j

go-ahead on cheese, it’s never been easier to find great ones. The caves at the Saxelby Cheesemongers warehouse in Brooklyn are filled with first-rate cheeses from California, Wisconsin, and Vermont. Although Yanks cribbed cheesemaking methods from Europeans, they’ve used them to craft their own varieties. “Europeans are hemmed in by production standards,” says Anne Saxelby, the shop’s co-owner. “Here, it’s like the craft beer world—and American cheesemakers are endlessly creative.”

And as with beer, cheese is witnessing an explosion in small-scale creativity. Between 2006 and 2013, the number of entries in the American Cheese Society’s annual competition nearly doubled. “Good cheese is being made in every state,” says Liz Thorpe, author of The Cheese Chronicles. “A lot of the cheesemakers are young. They’re not producing cheese because they have to; they’re doing it because they’re passionate.”

Even mass-market cheese producers are going artisanal. Shortly after Jasper Hill released its first cheese—a semisoft masterpiece called Constant Bliss—the farm received a call from Cabot Creamery, a large cheesemaker that sources dairy from more than 1,200 farms. Cabot had noticed the trend toward handmade, boldly flavored cheeses, and wanted in. But Cabot’s sterile, controlled manufacturing line lacked the wild bacteria colonies that can transform bland wheels into robust cheeses. So Cabot and Jasper Hill partnered up. Cabot contributed wheels of special-edition cheddar, Jasper Hill provided the aging room packed with local microbes, and Cabot Clothbound Cheddar was born. In 2004, the year after it hit the market, it won a gold medal at the World Cheese Awards.

All of this is good news for men who love bold foods. So start digging through that specialty cheese case. Stop by a cheese shop and ask the person behind the counter to give you a tour of the favorites. Someday soon—maybe tonight, even—you’ll be making a grilled cheese sandwich with something flavorful, moldy, funky, and alive. j

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Social Animals

THE AVERAGE GUY

From Facebook to Foursquare, how men click with their social networks.

1 in 50

38

Number of guys who use “flirty face” photos to attract women

Percentage of men who’ve managed to resist opening a Facebook account (or are liars)

22

2%

1 in 4

Percentage of men who’ve not only opened an account but think they might be addicted to Facebook

Number of guys who’ve friended a girl after a first date

Number of so-called friends populating the average guy’s social network: 466

13%

Amount of time he wastes on Twitter, Facebook, and the like:

2 HOURS A DAY

1 in 8

Number of men who’d give up an inch of height for 250,000 Twitter followers

57

Percentage of guys on Google+

13

Of those, percentage who actually use it

1 in 3 Number of guys guilty of a TWI (tweeting while intoxicated)

Number who admit to drunk Facebooking

140 MENSHEALTH.COM | March 2014

Number of guys who’ve carried on a long tradition of résumé embellishment by lying on LinkedIn

39 8% Men who’ve threatened to post a sexy pic their girlfriend sent them

30 Percentage of guys who regularly use social media to spy on their former flames’ activities

TWENTY-ONE

50

Percentage of guys who find attentionseeking posts to be the most annoying

Percentage who went through with it

53

Percentage of grown men who need to worry about parents chiming in

OUTSMART THE E-THIEVES Identity thieves love oversharers, says Rob D’Ovidio, Ph.D., an associate professor of criminal justice at Drexel University. Details such as your birthplace are often answers to security questions that crooks can use to reset passwords on bank accounts. Protect yourself by paring your profile down to the basics—name, location, job—and reserve access for real-world friends.

Percentage who detox their Facebook feed before a big interview

FOUR

Percentage who feel closer to their virtual friends than to their flesh-andblood buddies

25%

Number who rag on their friends for disclosing their whereabouts on Foursquare

COMPOSE A CONCISE GRIPE When customer service fails you, turn to Twitter, says Jay Baer, president of the social media consultancy Convince & Convert. First, follow the company so it can message you. Then send two tweets—one to give context, such as identifying what you bought, and the other to sum up the problem and politely ask for help. Companies flag people looking for answers.

45 Percentage of men who chronicle their lives on Instagram

57% Number of men who’ve checked Facebook while in the bathroom

21

Percentage who check it between sets at the gym EDITED BY MIK E DA R LING

II ll ll u u ss tt rr a a tt ii o on n ss b b yy L LA AM MO OS SC CA A

1 in 2

1 in 2

Number who confess they’ve checked social media while getting freaky

Number of men who are so evolved that they remain Facebook friends with exes

EXERCISE IS THE

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“This book is a must-read for everyone who wants to live a long and active life.”

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RodaleBooks.com

Guide to Style SPRINg 2014

Jimmy Fallon wears Boss

THE 8 LOOkS OF A mAN’S LIFE CLASSIC CONFIDENT ADVENTUROUS POWERFUL ATHLETIC RELAXED DESIRABLE CREATIVE

#BeAnOriginal originalpenguin.com

S t y l i n g : B r i a n B o y é , h a i r : C o u r t n e y B e n e d e t t i / F r e d e r i c F e k k a i / Tr a c e y M a t t i n g l y , m a k e u p : C y n d i e B o e h m / G i o r g i o A r m a n i B e a u t y / Tr a c e y M a t t i n g l y ; R a l p h L a u r e n P u r p l e L a b e l s u i t , R a l p h L a u r e n B l a c k L a b e l s h i r t , B a l l y s h o e s , C l u b M o n a c o t i e , T h e T i e B a r p o c k e t s q u a r e a n d t i e b a r

The 8 Looks of a Man’s Life

The romantic dates, the weekend getaways, the white-knuckle meetings that could make or break a project: Life presents opportunities for you to make a diference. What you wear directly afects the kind of success and enjoyment you can expect.

(For Jimmy’s strategies, turn the page.) Make this year’s Spring Guide to Style your playbook as you master eight essential looks. Here’s how to be...

CONTRIBUTORS

Brian Boyé Gerilyn Manago Dan Michel Sandra Nygaard JIMMY FALLON PHOTOGRAPHS BY

Peter Yang

MODEL PHOTOGRAPHS BY

CLASSIC CONFIDENT ADVENTUROUS POWERFUL ATHLETIC RELAXED DESIRABLE CREATIVE

P. 04 P. 08 P. 14 P. 18 P. 20 P. 22 P. 26 P. 30

Aaron Richter

STILL-LIFE PHOTOGRAPHS BY

Nigel Cox Sam Kaplan

ON THE COVER

Jimmy’s looking good in a Boss suit, Ralph Lauren Black Label shirt, Club Monaco tie, and Johnston & Murphy shoes.

Bonus

Our 2014 Spring Guide to Style is shoppable.

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MH GUIDE TO STYLE SPRING 2014

CLASSIC

LOOK FOR SUITS THAT HAVE MEDIUM-WIDTH LAPELS—2½ TO 3 INCHES AT THE WIDEST POINT.

THE SEAM SHOULD REST DIRECTLY ON THE EDGE OF YOUR SHOULDER, NOT ABOVE OR BELOW IT.

THE TRUE CLASSICS: SOLIDS, PINSTRIPES, AND WINDOWPANES IN NEUTRAL COLORS.

MOST MEN WEAR A SIZE TOO LARGE. KNOW YOUR SIZE, AND BE WILLING TO TRY ONE SMALLER.

A TWO-BUTTON SUIT IS A TIMELESS CHOICE. KEEP IT BUTTONED WHEN STANDING, OPEN WHEN SITTING.

4 MH GUIDE TO STYLE

Don’t

As he ascends to the Tonight Show throne, Jimmy Fallon learns that timeless style is no joke.

BY ERIC SPITZNAGEL PHOTOGRAPHS BY PETER YANG

Ralph Lauren Purple Label suit, $3,995; Ralph Lauren Black Label shirt, $325; Club Monaco tie, $75; The Tie Bar pocket square, $8

Dress Funny

CLASSIC

Calvin Klein Collection suit, $1,495; J.Crew shirt, $118; Johnston & Murphy shoes, $375; Saint Laurent by Hedi Slimane tie, $245; The Tie Bar pocket square, $8, and tie bar, $15

P.

S tt yy ll ii n S ng g :: B B rr ii a an n B Bo o yy é Ž ,, p p rr o op p ss tt yy ll ii n ng g :: M M ii cc h ha ae e ll B Be ed dn na a rr kk ,, h ha a ii rr :: C Co ou u rr tt n ne e yy B Be en ne ed de e tt tt ii // F F rr e ed de e rr ii cc F Fe e kk kk a a ii // Tr Tr a a cc e e yy M Ma a tt tt ii n ng g ll yy ,, m ma a kk e eu up p :: C C yy n nd d ii e e B Bo oe eh hm m // G G ii o o rr g g ii o o A A rr m ma an n ii B Be ea au u tt yy // Tr Tr a a cc e e yy M Ma a tt tt ii n ng g ll yy

talk show hosts wear suits. it’s not so much a rule as a time-honored tradition.

Johnny Carson wore one. Letterman wears one. Ditto Jay Leno, Conan O’Brien, and Jimmy Kimmel. And so does Jimmy Fallon.

But not everybody is able to pull off a suit convincingly. Some hosts—and we’re not naming any names—look a little awkward, like a kid forced to dress up for church. But not Fallon. He looks like he was born in a suit. It’s like an extension of his body, natural and effortless.

It wasn’t always that way. Fallon claims he’d never worn a suit until he became the Saturday Night Live Weekend Update coanchor with Tina Fey. Before he was on television, clothes just weren’t a priority.

“In college I thought it was cool to wear a Wendy’s uniform to parties,” he remembers. “I also owned a lot of long-sleeved silk Hawaiian shirts.” At 23, Fallon was deep into what he calls his “too-tight-clothing period,” which just so happened to coincide with an audition for SNL. “The outfit I wore to my audition was so tight you could count the hairs on my chest.” He got the job anyway and immediately reassessed his wardrobe. “I decided it was time to wear clothes that grown men can wear instead of just little girls and acrobats.”

As Fallon moved from SNL to talk show host, his style evolved. “When I got on Late Night, I wanted the best tailors,” he says.

“That way if the show only lasted a couple of weeks, I’d be able to say, ‘Well, at least I got a nice suit out of it.’” And his idea of a nice suit veered toward the classic. “My approach has always been ‘What if James Bond hosted a talk show?’ It can’t be a tuxedo—that’s too over-the-top. More like Sean Connery’s James Bond. Dressy but also casual, like you’re hosting a party that could get really wild.” Fallon’s preference is to keep it simple: slim-fitting, singlebreasted, and dark or light gray.

The clothes he now wears at the office have instilled in him an appreciation of the perfect suit. He fondly recalls the time he was measured for a suit at Tom Ford’s Manhattan boutique on Madison Avenue.

“It’s like the scene in Pretty Woman where Julia Roberts is getting the makeover,” he says. “They treat you like a king.”

Having a suit custom-tailored for your body isn’t only about learning the intricacies of perfect fit. If it’s done right, you’ll learn something about yourself. “It was eye-opening finding out just how out of proportion I am,” Fallon says. “Apparently I have one arm longer than the other, my back is hunched over, and my legs don’t geometrically belong together on the same body.” Fallon compares his Tom Ford suits, which he wears as often as he can, to a comfy back brace. “Just putting them on, I feel like it makes me stand up straighter.”

Breitling, $7,715; Officine Panerai, $8,700; Raymond Weil, $2,950 S S tt yy ll ii n ng g :: TT ii zz ii a an na a A Ag gn ne e ll ll o o

Timely Investments Find a watch you can pass down to the next generation.

MIND THE MATERIAL

Gold, steel, and platinum will best withstand the test of time, says Michael Sandler, Tourneauâ&#x20AC;&#x2122;s senior VP of merchandising. If you buy a rhodium- or gold-plated watch, the underlying metal may show through.

BEWARE OF COLOR

Yes, watches are eye candy, but ignore the ones with Skittles-colored dials and hands. Stick with the classics. That means white, silver, or black dials, and cases that are in the 45-millimeter range, says Sandler.

MAINTAIN THE MOVEMENT

For quartz or battery-powered watches, the two things to manage are battery replacement and checking the gaskets for water resistance, Sandler says.

For mechanical movements, aim for a service every three to ďŹ ve years.

PHOTOGRAPH BY NIGEL COX

CONFIDENT

SLIMMER SUITS WITH SLEEK LAPELS ARE OLD-SCHOOL WITH A MODERN EDGE.

NO NEED TO WEAR A TIE WHEN A CONTRASTING POCKET SQUARE OFFERS A FLASH OF ATTITUDE.

Go for Bold How’s your posture when you’re wearing a hoodie? Probably not as regal as it is when you button up a suit. That’s no coincidence, says Ramani Durvasula, Ph.D., a professor of psychology at California State University at Los Angeles.

“Confidence is a key piece of impression management,” she says. “Even a man who may be physically uncomfortable in a suit is likely to feel more secure when he wears one because of what it communicates: status, employment, and importance.” The next time you balk at the price of a new suit , consider the selfassurance it affords—and what that’s worth in the long run. —Sandra Nygaard

MH GUIDE TO STYLE SPRING 2014

BOLD (NOT OBNOXIOUS) SOCKS COMPLEMENT THE LOOK WITHOUT COMPETING WITH THE SHIRT. TAN SUEDE ASKS FOR A SECOND GLANCE WITHOUT SCREAMING FOR ATTENTION.

MODEL PHOTOGRAPHS BY AARON RICHTER

S tt yy ll ii n S ng g :: S Sa an nd d rr a a N N yy g ga aa a rr d d ,, g g rr o oo om m ii n ng g :: A A ss ii a a G Ge e ii g ge e rr // Ce C e ll e e ss tt ii n ne e A Ag ge en nc c yy ,, ll o oc ca a tt ii o on n :: T Th ho om mp p ss o on n L LE ES S

Original Penguin blazer, $225, and pants, $125; Express shirt, $70; Gold Toe socks, $9; Tommy Hilfiger shoes, $229; Hugh & Crye pocket square, $20; Marvin Watches watch, $3,200

UNEXPECTED PATTERNS LIKE THESE TINY STARS KEEP A TAILORED LOOK FEELING FRESH.

9 P.

The 3 Essentials

S S tt yy ll ii n ng g :: R R ii cc h h ii e e O Ow w ii n ng g ss // H Ha a ll ll e e yy R Re e ss o ou u rr cc e e ss

The sumptous luxury of buttery leather, the depth of a serious scent, and the heft of real silver—these three accessories will have you feeling great about your life.

THE BAG

THE SCENT

THE ACCESSORY

Leave the nylon messenger bags to the hipsters. A rich leather attaché case says you’re moving up—and this one’s refined enough to go along for the ride.

Intense, woody, and bold, this is a fragrance for the fearless. Notes of green mandarin, cedar, patchouli, pink pepper, and vetiver provide the firepower.

French cufs aren’t for every man—just the confident ones. Show your passions subtly by wearing silver cuf links that reveal details about your interests.

Tumi briefcase, $495

Givenchy Gentlemen Only fragrance, $78

Thomas Pink cuff links, $195

PHOTOGRAPHS BY SAM KAPLAN

10 P.

CONFIDENT

Color Code of Conduct

Your color choices communicate more than just your ability to match. As you dress for that crucial meeting, choose a tie that will give you an edge before you even open your mouth.

STRENGTH

MH GUIDE TO STYLE SPRING 2014

SINCERITY

Think of pink as your velvet hammer when you want to channel sincerity. “Pink shows authenticity, honesty, and vulnerability,” says Zyla. “And that can work to your advantage.”

It’s a smart choice for discussing sensitive future plans, whether career or romantic.

CREATIVITY

Make old habits work for you. Since ancient Roman times, when fabric dyed with Tyrian purple was worth its weight in gold, this color has carried imperial connotations. “Purple is also the color of creativity,” says Zyla, “because it combines red and blue, or power and vitality.”

BOLDNESS

Red conveys that you’re in it to win it, says Patti Wood, a body language expert. And researchers from the University of Münster, Germany, agree. They found that fighters who wore red instead of blue had 11 percent more strength, as well as higher heart rates during their bouts.

PHOTOGRAPH BY NIGEL COX

S tt yy ll ii n S ng g :: TT ii zz ii a an na a A Ag gn ne e ll ll o o

You know what a black tie signals: formality and sophistication.

But black also projects strength and seriousness, says Zyla. That’s why police ofcers, judges, and clergy often sport dark clothing.

Black is the tie color for that overdue talk about green, as in your raise.

Van Heusen Slim ties, $40

ENERGY

A vivid blue, such as cobalt, is elegant and rich, says stylist David Zyla, author of Color Your Style. “It also has a sporty connotation, so there’s energy and aspiration to it.”

Fair skin? Select lighter blues. Darker complexion? Go for deeper hues and join the navy.

A D V E R T I S E M E N T

It’s Easy to Shop

No more excuses, guys.

With the new Shop Men’s Health feature powered by ShopAdvisor, stocking up on the latest spring styles is as simple as grabbing your smartphone.

DOWNLOAD

Download the free Layar app from the iTunes App Store or Google Play.

LOOK FOR

Look for the shopping cart icon appearing at the bottom of pages throughout the Guide to Style section in this issue.

SCAN

Scan the page using the free app and your smartphone camera.

SAVE OR BUY

Save the products you like to your “watch list” or buy them directly from your smartphone.

IT’S THAT EASY. WE PROMISE.

POWERED BY

CONFIDENT

READERS’ CHOICE

Splurge on This LEATHER DRESS SHOES

Good shoes are not only an investment that gives you a firm footing on the corporate ladder; they’re also an immediate sign of your good taste. These monk straps from Bally, the Swiss luxury label, signal sophistication and will last for years.

ICON

Daniel Craig

Bally shoes, $695

Save on That WHITE DRESS SHIRT

P.

12

Van Heusen shirt, $45

What Your Slouch Is Saying Act the way you want to feel, says Patti Wood, a body language expert and the author of Snap. “You can actually change how you’re feeling by the way you hold your body, which raises or lowers levels of testosterone and cortisol.”

4 1

3

2

MH GUIDE TO STYLE SPRING 2014

1 STAND TALL

2 STAKE YOUR GROUND

Point your chin out and up, shift your shoulders back, and raise your chest. You’ll feel more powerful. When you’re not feeling confident, your chin naturally goes down. This afects your emotional state and self-assurance level.

Be a hog: Stand with your feet apart and your arms away from your body. Occupying a lot of space makes you feel more in control of a situation. Crossing your legs or arms can up your pulse rate and make you feel tense.

3 GRIP STRONGLY

4 HOLD EYE CONTACT

Your grandfather was right: A strong handshake sends a clear signal that you’re a serious man who can be trusted. By contrast, a weak shake can indicate submissiveness.

Hone your grip by practicing with a buddy.

Alphas don’t look away, but three seconds is about the limit for men in initial interactions.

Don’t hold the stare too long or you’ll venture into creepy territory. Six seconds means “I want to kill you” or “I want to have sex with you.”

SA S AM M K KA AP PL LA AN N (( p ph ho o tt o og g rr a ap ph h ss )) ,, ss tt yy ll ii n ng g :: R R ii cc h h ii e e O Ow w ii n ng g ss // H Ha a ll ll e e yy R Re e ss o ou u rr cc e e ss ;; D D ii m m ii tt rr ii o o ss K Ka am mb bo ou u rr ii ss // W W ii rr e e II m ma ag ge e // G Ge e tt tt yy II m ma ag ge e ss (( C C rr a a ii g g )) ;; E EL LS SA A JJ E EN NN NA A (( ii ll ll u u ss tt rr a a tt ii o on n ))

You might feel the difference between your fancy white dress shirts and your afordable ones, but to everyone else they look identical.

So stock up on inexpensive cotton versions in a slim or modern fit that’s more tailored than traditional styles.

We know. He’s not James Bond. Daniel Craig, 46, doesn’t tool around in an Aston Martin, leap off moving trains without mussing his Tom Ford suit, or enjoy double-0 status in real life. But the British actor still has a commanding presence. “When Daniel Craig walks into a room, he owns his space,” says image consultant Lauren Solomon.

“Some of that is due to his formal British theater training. He’s aware of his body language and has that warm, engaging, boyish smile.”

It helps, of course, that his clothes always fit exquisitely, whether he’s dressing up or down. It’s the jacket with a half inch of cuff showing, the pants with a full break, and the polo shirt that’s taut, not tight. What you can learn from Craig— and perhaps what he learned playing James Bond—is that looking sharp raises your game, which is helpful whatever your mission.

ELEVATED INSIDE AND OUT. The 2014 Corolla features the perfect combination of modern technology and premium style, from an available 6.1-in. touch-screen display to a piano-black center stack. It’s beyond an upgrade. It’s a whole new level.

Learn more at toyota.com/corolla Prototype shown with options. Production model will vary. ©2013 Toyota Motor Sales, U.S.A., Inc.

ADVENTUROUS

Rough It the Right Way When your day job doesn’t reflect your intrepid spirit, let your clothes do the talking. “Think more Indiana Jones and less Paul Bunyan,” says Jacqui Stafford, author of The Wow Factor. “Keep it functional and focus on rugged materials like waxed cotton, stretch denim, and leather boots.” Men dressed for the wild have an edge because they spark women’s subconscious primitive desires.

“Someone who looks adventurous can seem spontaneous, like he might whisk a woman away to a secluded cabin for the weekend,” she says, “and then grill the trout he caught.” Here’s how to look like that guy. —Sandra Nygaard Bellerose jacket, $453; Eddie Bauer shirt, $70; J Brand jeans, $198; L.L.Bean Signature shoes, $119 STEALTH PERFORMANCE: TREATED COTTON REPELS RAIN WITHOUT SCREAMING RAINCOAT.

WRINKLE-FREE, QUICKDRYING FABRIC KEEPS YOU LOOKING AND FEELING CRISP AND COOL.

DENIM WITH ADDED STRETCH MEANS YOUR JEANS CAN HANDLE SIDEWALK AND TRAIL.

RUGGED WATERPROOF BOOTS GIVE YOU TRACTION ON ANY SURFACE AND KEEP YOUR DOGS WARM.

15 P.

The 3 Essentials

With rugged leather boots, a sturdy pack, and a lightweight camera, you’re ready for any expedition, even if you’re only trekking to your neighborhood base camp for a latte.

P Ph ho o tt o og g rr a ap ph h ss b b yy S SA AM M K KA AP PL LA AN N ,, ss tt yy ll ii n ng g :: R R ii cc h h ii e e O Ow w ii n ng g ss // H Ha a ll ll e e yy R Re e ss o ou u rr cc e e ss ;; o op pp po o ss ii tt e e :: ss tt yy ll ii n ng g :: S Sa an nd d rr a a N N yy g ga aa a rr d d ,, g g rr o oo om m ii n ng g :: A A ss ii a a G Ge e ii g ge e rr // C Ce e ll e e ss tt ii n ne e A Ag ge en n cc yy

THE BOOT

Tough enough for the trails, cool enough for the streets: This boot’s cushioned interior with arc rch support keeps rc yourr feet ffe happy, while the footb otbed cover made otb partly from m recycled plastic bottles es will clear your conscience. ce.

Timberland Euro Hiker, $105 THE CAMERA

Don’t fear the weather forecast. Turn to the waterproof camera that real explorers use to shoot their exploits in high res. The new GoPro is 20 percent lighter than before, captures sharper images, and has longer battery life.

GoPro Hero3+ Black Edition camera, $400 THE BACKPACK

With its classic design and tough construction, this backpack melds style and function. The waxed cotton canvas sheds rain and snow, leather straps increase durability, and a cinch tie at the top holds a jacket or other cargo.

L.L.Bean Signature backpack, $225

MH GUIDE TO STYLE SPRING 2014

SAFER ADVENTUROUS

The Spring Style Matrix

READERS’ CHOICE

How adventurous are you?

The winds of fashion can easily blow you of track. Use the chart to avoid getting lost.

BOLD-COLORED CHINOS TROUSERS LIKE THESE ARE CLASSIC. THE BRIGHT, BOLD COLOR, HOWEVER, HAS AN EXPIRATION DATE. STICK TO THE MORE TRADITIONAL COLORS AND WASHES.

VERY SKINNY TIE NECKWEAR LIKE THIS IS BEGGING TO BE FATTENED UP. AS WITH MOST THINGS, THE KEY IS MODERATION; AIM FOR 2½ INCHES AT THE WIDEST POINT.

FUNKY DRESS SHOES BLACK OR BROWN DRESS SHOES ARE ALWAYS APPROPRIATE BUT CAN BE A LITTLE DULL. THIS SPLASH OF COLOR ADDS A SLIGHT EDGE TO TRADITION. Cole Haan wingtips, $198

J. Press York Street pants, $165

ICON

Chris Hemsworth

EXTREME PATTERNED SOCKS ANKLE CANDY! A LITTLE POP OF WOW NEVER HURTS, AS LONG AS IT PLAYS NICE. Express socks, $11

Calvin Klein tie, $65

PASSING TREND

ENDURING STYLE

METALLIC SNEAKERS THE GOOD NEWS IS THAT THERE ARE PLENTY OF ACTUAL TEENAGERS WHO WILL LOVE THESE WHEN YOU’RE TIRED OF LOOKING LIKE A TEENAGER IMPERSONATOR. Jeremy Scott for Adidas shoes, $180

RETRO PATTERNED SHIRT AS LONG AS THE FIT IS RIGHT AND THE COLORS AREN’T TOO LOUD, YOU CAN WEAR BOLD PATTERNS FOR DECADES. Hamilton Shirts shirt, $225

Hugo Boss Orange watch, $175

SKINNY JEANS REALLY HARD TO PULL OFF—IN EVERY WAY—THESE ARE DESIGNED FOR THE BODY TYPES OF THE HIPSTERS IN GRIZZLY BEAR. 3x1 jeans, $285

STATEMENT GLASSES IT’S COOL TO STAND OUT, THEORETICALLY. BUT EXTREME SHAPES LIKE THESE DON’T FLATTER EVERY FACE. Mykita glasses, $450

WILDER MH GUIDE TO STYLE SPRING 2014

P.

MA M A TT TT R RA A II N NE EY Y (( p p rr o od du u cc tt ss )) ,, P Pe e tt e e rr K K rr a am me e rr // N NB BC C N Ne ew w ss W W ii rr e e // G Ge e tt tt yy II m ma ag ge e ss (( H He em m ss w wo o rr tt h h ))

BIG-FACED WATCH A STATEMENT WATCH GRABS ATTENTION. WHEN YOU HAND IT DOWN TO YOUR GRANDSON, HOWEVER, HE MAY ASK WHY YOU WERE WEARING A WALL CLOCK ON YOUR WRIST.

Even before he played Thor and hurled lightning, Chris Hemsworth, 30, saw the outdoors as his personal playground. Raised in Australia, the actor explored croc-filled rivers and surfed monster ocean waves. “Chris Hemsworth’s authentic love of nature and his life-is-an-adventure attitude stand out,” says image consultant Lauren Solomon. He’s comfortable with who he is and doesn’t put on airs. That’s why he doesn’t let something like a red carpet get in the way of his signature scruff.

Hemsworth also knows that wearing a fitted V-neck tee or a dress shirt with one more button undone than usual is the best way to subtly show off his physique. Not afraid of accessories, he frequently wears rugged-looking leather bracelets and necklaces, including one with a tiny harmonica that he often plays to lull his young daughter to sleep.

18 P.

POWERFUL

A DOUBLE-BREASTED SUIT SETS YOU APART FROM YOUR PEERS. LEAVE THE BOTTOM UNBUTTONED.

Tommy Hilfiger suit, $598; Thomas Pink shirt, $185; Dior Homme glasses, $198; Ermenegildo Zegna Couture tie, $245

MIXING PATTERNS, SUCH AS STRIPES AND CHECKS, CAN HELP YOU LEAVE A STRONGER IMPRESSION.

LET SUBTLETY SELL IT. A DIMPLE IN YOUR KNOT SHOWS THAT YOU PAY ATTENTION TO DETAIL.

Command Respect You know true power when you see it— and sometimes it’s as subtle as the stitching on a double-breasted navy jacket. “A quality suit and tie subconsciously tell everyone that you’re a power player,” says Durand Guion, VP and men’s fashion director at Macy’s. But splurging on, say, fine Italian fabric won’t do the trick alone. “How well you tailor the suit to your frame differentiates leaders from drones,” he says. Combine your suit with bold color choices like red, black, and purple. Just as a peacock fans his tail feathers, you’ll want your shirt, socks, tie, and watch to send a similarly dominating message. —Brian Boyé

MH GUIDE TO STYLE SPRING 2014

WANT TO LOOK TALLER? VERTICAL STRIPES DRAW THE EYES UP AND DOWN, ELEVATING YOUR STATURE.

READERS’ CHOICE

ICON

S tt yy ll ii n S ng g :: B B rr ii a an n B Bo o yy é é ,, g g rr o oo om m ii n ng g :: A A ss ii a a G Ge e ii g ge e rr // C Ce e ll e e ss tt ii n ne e A Ag ge en n cc yy ,, ll o o cc a a tt ii o on n :: TT h ho om mp p ss o on n L LE ES S (( o op pp po o ss ii tt e e )) ;; S S tt e ep ph he en n L Lo o vv e e kk ii n n // G Ge e tt tt yy II m ma ag ge e ss (( JJ a a yy Z Z ))

Jay Z

Power Tools Four influential men reveal what defines their successful style.

THE T-SHIRT

THE WATCH

“Power comes from “I’m in Texas most results. Period, end of the time and of story. I dress for I hate looking stufy, comfort. If the sitso I wear bow uation warrants it, I ties and cowboy will dress in a man- boots. The closest ner that respects I come to a power the expectations of element is my those around me.”

Rolex. I prefer —ENTREPRENEUR the understated MARK CUBAN, OWNER, look: It’s classier DALLAS MAVERICKS than a big chunk of metal.”

—FINANCIAL PLANNER HAROLD EVENSKY, PRESIDENT, EVENSKY & KATZ

THE PEN

“I use a classic Cartier pen and always keep it in the breast pocket of a tailored jacket. My accessories are an investment in myself, not an expense.”

—BEVERLY HILLS TALENT AGENT ANDREW WEITZ

THE BLAZER

“I have a blue blazer and a tie with an American flag on it that have been with me for a lot of deals with a lot of dictators. I wear them for good luck, but it’s also about comfort and confidence.”

—FORMER NEW MEXICO GOV. BILL RICHARDSON, INTERNATIONAL NEGOTIATOR AND AUTHOR OF HOW TO SWEET-TALK A SHARK

ILLUSTRATIONS BY MARTIN AZAMBUJA

“I’m the new Sinatra,” Jay Z once boasted in his ode to New York City, “Empire State of Mind.” That sort of braggadocio might sound absurd coming from any other entertainer, but it’s telling that few people have ever questioned Jay Z’s claim to Ol’ Blue Eyes’s throne.

Sure, the 44-yearold has the record label, the Grammys, and the ability to win over Sasha Fierce— but Jay Z exerts his influence in other, more subtle ways.

“He pays extreme attention to detail— think tie bars, lapel pins, and pocket squares,” says image consultant Lauren Solomon. “And he always looks the part, whether it’s all business in a perfectly tailored Tom Ford suit or courtside in raw denim and a quilted leather jacket.” And when you look the part, it’s easier to act the part. “Jay Z carries himself like somebody who knows he can achieve anything he sets his mind to,” Solomon says. That’s a powerful thought.

Nike x Undercover Gyakusou shirt, $69 Oakley shorts, $55; Under Armour shoes, $120

ATHLETIC

The T-Shirt Decoder Sweating doesn’t give you an excuse to look sloppy. Save your style with these tips.

A SWEAT-MAP DESIGN MATCHES YOUR HOT SPOTS WITH VENTED FABRIC TO KEEP YOU DRY.

THE SHIRT HEM SHOULD HIT JUST BELOW YOUR WAIST TO PREVENT FLASHING YOUR BELLY BUTTON.

GREAT: SHORT SLEEVES

Heavy or perspire a lot?

Go with a dark color.

It will hide sweat and make you look leaner.

ENGINEERED SEAMS LIE FLAT AGAINST YOUR SKIN TO PREVENT CHAFING WHERE IT MATTERS MOST.

GOOD: NO SLEEVES

Tanks are smart if your lats are XL. The shoulder areas should be at least 3 inches wide.

OKAY: LONG SLEEVES

MID-THIGH LENGTH IS FLATTERING; ANY LOWER AND YOU RISK MAKING YOUR LEGS LOOK SHORTER.

Be Cool on the Court

RISKY: STRINGER TANK

We get it—you have deltoids like Arnold’s.

But leave the spaghetti straps to the ladies.

Selecting gym clothes boils down to two words: fabric and fit.

Polyester and nylon move moisture away from your body more effectively than cotton does, but they need your help. Choose a snug fit so the fabric stays close enough to your skin to wick away sweat, says Ingrid Johnson, a textile professor at the Fashion Institute of Technology. If you wear loose stuff, perspiration will trickle down your back, your chest, everywhere!

Nobody needs that in the middle of a set. —Gerilyn Manago MH GUIDE TO STYLE SPRING 2014

P.

S tt yy ll ii n S ng g :: G Ge e rr ii ll yy n n M Ma an na ag go o ,, g g rr o oo om m ii n ng g :: A A ss ii a a G Ge e ii g ge e rr // C Ce e ll e e ss tt ii n ne e A Ag ge en n cc yy ;; ii ll ll u u ss tt rr a a tt ii o on n ss b b yy E EL LS SA A JJ E EN NN NA A

Reserve your long sleeves for warming up or for outdoor running and working out.

START YOUR SEASON

APRIL 6, 2014 Registration is now open for the South Beach Triathlon – This Spring, make a break for the beach in beautiful Miami. Race through the glitz and glamour of sunny South Beach and kick off your race season at this premiere event. Perfect weather, a gorgeous location, professional race management and great giveaways makes South Beach Triathlon a worldwide favorite.

S O U T H B E A C H T R I A T H L O N . C O M

©2014 LIFE TIME FITNESS, INC. All rights reserved. EVCO4028

Proud national supporter

dior.com Macyâ&#x20AC;&#x2122;s

RELAXED

VARSITY JACKETS ARE A CLASSIC, FAMILIAR STYLE. TRY ONE IN LEATHER TO ADD SOPHISTICATION.

Coach Men’s jacket, $998; Club Monaco shirt, $80; J. Press York Street pants, $230; K. Bell socks, $5

THIS MODERN HEATHERED TOP HAS THE TEXTURE AND DEPTH A PLAIN WHITE COTTON TEE CAN’T MATCH.

MH GUIDE TO STYLE SPRING 2014

BANISH SLOUCHY SWEATS. FIND A PAIR MADE OF STRETCHY FABRIC THAT WILL FIT MORE SNUGLY.

Start Your Weekend Men incorrectly associate comfort with sizes that start in the XXs. “Just because you’ve gone casual doesn’t mean fit should suffer,” says Nicole Benoist, stylist and founder of retail co-op Collective MX. Look for fabrics that have a bit of stretch woven into them, such as cotton jersey or nylon. Designers like H&M and Michael Bastian use these fabrics to create sweats and tees with a more tailored look. The tapered cuts will keep you looking fit—and not like you’re shuffling off to freshman orientation. —Dan Michel

2 P.

The 3 Essentials

O Op pp po o ss ii tt e e :: ss tt yy ll ii n ng g :: D Da an n M M ii cc h he e ll ,, g g rr o oo om m ii n ng g :: A A ss ii aa G Ge e ii g ge e rr // C Ce e ll e e ss tt ii n ne e A Ag ge en n cc yy ,, ll o o cc aa tt ii o on n :: TT h ho om mp p ss o on n L LE ES S ;; tt h h ii ss p p aa g ge e :: p ph ho o tt o og g rr aa p ph h ss b b yy S SA AM M K KA AP PL LA AN N ,, ss tt yy ll ii n ng g :: R R ii cc h h ii e e O Ow w ii n ng g ss // H H aa ll ll e e yy R Re e ss o ou u rr cc e e ss

A simple look should still require some efort. These must-have items will make you seem casual—without appearing as if you don’t care.

THE SHOE OES

Take a step up from sand andals with these thin, deconstructed suede oxfords. The rubber soles and cushioned insoles allow you to wear them like slippers, but the leather exterior makes them work just as well for going out.

Børn shoes, $115 THE WAT A CH

Leather-banded and metal-link watches are dressier. Spring for a timepiece with a bold splash of color—it’ll look sportier and more playful. Even better if the watch has a silicone band, which won’t absorb sweat or odors.

Lacoste watch, $195 THE FRAGRANCE TH

Many ny colognes tend to smell ell musky—which isn’t a scen ent that translates well to o chilling ch out.

Kenneth Cole’ss new n fragrance—aptly na named Mankind—dials back k the aggressiveness with h fresh hints of cedar that are just right for spring.

Mankind by Kenneth Cole, $72

RELAXED

READERS’ CHOICE

Splurge on This LEATHER JACKET

Unlike the jackets on the sale racks, a quality leather coat has an unmistakable grain and feel. It’ll last a lifetime and look better with age. This biker jacket

by Vince Camuto commands instant attention and will stay in your rotation year-round.

ICON

Matthew McConaughey

Vince Camuto jacket, $595

Save on That JEANS

The darker the wash, the more sophisticated your look. Avoid contrast stitching or pocket embellishments. Two fingers should fit in the waistline, and the legs should look like tailored pants. Shoot for an 8½-inch opening at the bottom of each leg.

Gap jeans, $70

Make a Smooth Break-In It’s no secret why your coziest clothes are also your oldest: Wear and tear softens fabrics, making them more pliable. Follow these tips to make your newest wardrobe additions feel like they’ve been kicking around forever.

P.

RAW DENIM

BOOTS

CHINOS

There’s no shortcut to breaking in raw denim.

“Wear the jeans as much as possible without washing them,” says Johan Lindstedt, a designer for Nudie Jeans. Lift things, get them dirty, play with the kids. “The longer you wear them, the better the results,” he says.

Wear new boots until your feet start to hurt, says celebrity stylist Ashley Weston. Saturate the areas where the boots hurt with a damp cloth. Soak them all the way through.

“Wear them like normal until the leather expands, and they’ll fit perfectly,” she says.

To break chinos in, Weston says, wash them and put them on while they’re still damp. Do a few squats to loosen up the seat and thigh areas. You can also brush a pumice stone along the cufs, pocket edges, or top of the thigh to slightly distress them.

SA S AM M K KA AP PL LA AN N (( p ph ho o tt o og g rr a ap ph h ss )) ,, ss tt yy ll ii n ng g :: R R ii cc h h ii e e O Ow w ii n ng g ss // H Ha a ll ll e e yy R Re e ss o ou u rr cc e e ss ;; C Ch h rr ii ss tt o op ph he e rr P Po o ll kk // W W ii rr e e II m ma ag ge e // G Ge e tt tt yy II m ma ag ge e ss (( M M cc C Co on na au ug gh he e yy )) ;; E EL LS SA A JJ E EN NN NA A (( ii ll ll u u ss tt rr a a tt ii o on n ss ))

No, we weren’t exactly surprised that MH readers chose Matthew McConaughey as their laid-back style icon. (By now, even Family Guy has parodied this A-lister’s seemingly permanent state of dudelike zen.) The name of his activewear brand, JKL, is short for just keep livin’— a guiding philosophy that he applies to all aspects of his life, including his wardrobe. McConaughey doesn’t want to miss out on things—and his simple, athletic style reflects that sentiment. “You think McConaughey, you think board shorts, rolled-up sleeves, unbuttoned shirts, flip-flops, and scruff,” says image consultant Lauren Solomon. Not a bad way to live.

DESIRABLE

GIVE YOUR LOCKS MORE LIFE BY APPLYING A DIME-SIZED AMOUNT OF STYLING CREAM.

Problem Solvers So you weren’t born with model proportions. No big deal. Fake it with these wardrobe secrets from MH style guru Brian Boyé.

Attract Her Gaze BLACK IS BORING. SHADES LIKE NAVY OR POWDER BLUE ARE MORE ENERGETIC.

A lot rides on that first impression, especially if you’re out on a date with someone who doesn’t yet know how smart and funny you really are. Of course physical appearance and basic hygiene matter, says Gordon Patzer, Ph.D., author of Looks. But so does authenticity.

That means owning your look— whether it’s scrubbed or scruffy— and projecting good energy. The easiest way to do that? Smile more.

You’ll look younger and healthier instantly. —Gerilyn Manago

SHRINK YOUR BELLY

Contrary to what you think, a fitted shirt is more flattering than hiding your body under excess fabric. Stick to solid, dark hues; avoid large patterns, which accentuate bulges.

P.

26

A PRESSED V-NECK SAYS SEXY WITHOUT TRYING TOO HARD. (THAT’S RIGHT: BREAK OUT THE IRON!)

FINE-TUNE YOUR TORSO

ADD HEIGHT

You can’t grow 3 inches overnight. But wearing thin vertical stripes or a single color will create the illusion of height.

Beware of large patterns or thick stripes, which can shrink you.

A|X Armani Exchange sweater, $138; Adam Lippes Basics shirt, $95; Gap pants, $98

MH GUIDE TO STYLE SPRING 2014

FITTED TROUSERS FLATTER ALL BODY TYPES, ENHANCING THE ASSETS YOU HOPE SHE WANTS TO EXPLORE.

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Jackets with padded shoulders can make you look stronger, as long as you stand straight.

Flourishes like epaulets or the contrasting colors of a raglan-style sleeve can add bulk.

THE OXFORD POLO NEW YORK | LOS ANGELES | BOSTON | SEATTLE | TORONTO | TOKYO | HONG KONG | SHANGHAI | LONDON | GENEVA | DÜSSELDORF | COLOGNE SWISS ARMY KNIVES CUTLERY TIMEPIECES TRAVEL GEAR FASHION FRAGRANCES | VICTORINOX.COM

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DESIRABLE

The Laws of Attraction We asked more than 500 women what they notice first when they’re on a date. The good (or bad) news is that they focus more on your physical attributes (think smile, eyes, and physique) than your apparel (think timepiece, shoes, and clothing).

SMILE

PHYSIQUE

EYES

HAIR

CLOTHING

SKIN

SHOES

WATCH

8 7 6 5 4 3 2 1 LEAST

MOST IMPORTANT

Your 3-Point Predate Checklist

SMELL GREAT

Keep a pressed V-neck in your bag or desk drawer. If you’re on the fence about BO, change your undershirt.

Then spray on your fragrance while you’re still at the ofce. Spritz your neck only once. Note: Oily skin holds scent longer than dry skin.

MH GUIDE TO STYLE SPRING 2014

HANDLE WITH CARE

Got wrinkled old-man mitts? Using an oil-based moisturizer with vitamins A and E can reduce the appearance of fine lines, reveals a recent study in the Journal of Cosmetic Dermatology.

We like Jack Black Industrial Strength Hand Healer with Vitamins A & E.

BREATHE EASY

At lunch, pass on noxious stuf like garlic bread and curry, and after coffee, swish with water. Brush your teeth with Rembrandt Intense Stain toothpaste for some last-minute whitening before your date, and apply Jack Black mint and shea butter lip balm.

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Before you walk out of the office, check off this grooming list to make sure you’re looking your absolute best for your date.

B Ă&#x2DC; R N H A N D C R A F T E D F O OT W E A R | Style: Harmon |

www.bornshoes.com

CREATIVE

BOLD DETAILS, LIKE A WIDE PEAK LAPEL OR BILLOWY POCKET SQUARE, HELP SET YOU APART.

SPECS MAKE A GUY LOOK SMART. FOR A TWIST, TRY A BRIGHT COLOR LIKE GREEN.

Throw Out the Rules

LOOK FOR FRESH AND ORIGINAL PATTERNS, LIKE THIS LEAF PRINT THAT RESEMBLES CAMOUFLAGE.

P.

MH GUIDE TO STYLE

S tt yy ll ii n S ng g :: D Da an n M M ii cc h he e ll ,, g g rr o oo om m ii n ng g :: A A ss ii a a G Ge e ii g ge e rr // C Ce e ll e e ss tt ii n ne e A Ag ge en n cc yy ;; L L ii n nu u ss b b ii kk e e ,, $ $4 46 65 5 ,, p p rr o o vv ii d de ed d b b yy H Hu ub b C C yy cc ll e e ss (( h hu ub b cc yy cc ll e e ss .. cc o om m ))

Billy Reid jacket, $1,595; Banana Republic shirt, $70; PRPS Goods & Co. pants, $185; Walk-Over shoes, $275; Boss glasses, $213; Thomas Pink pocket square, $35; Movado watch, $9,900

Dressing creatively requires vision, confidence, and a willingness to experiment. “You’ll need to explore trends before anyone else, combining color and texture in unexpected ways,” explains Jennifer Baumgartner, Psy.D., a clinical psychologist and the author of You Are What You Wear. Take an average doublebreasted sport coat, for instance. Opt for wide lapels and a surprising fabric, like the faded rust-colored linen shown here. Suddenly it becomes something else—original, daring, and memorable.

Just like you. —Dan Michel

A Master Negotiator Tells All… “As a fellow fello governor—and from nearly 40 years in Hollywood—I know how hard negotiating can be. If Bill Richardson offers to share his strategies, don’t pass up that deal.” st

—ARNOLD —ARN SCHWARZENEGGER

“I’ve seen Bill B Richardson in action and he has a remarkable remarkab instinct for getting deals done.

He’s also a great storyteller. How to SweetTalk a Shark should become a classic.”

S

—ERIC SCHMIDT, EXECUTIVE EXECUT CHAIRMAN OF GOOGLE

From the White House to an African hut, from Pyongyang to Baghdad, Governor Bill Richardson learned his negotiating skills in high-stakes, face-to-face showdowns with the most powerful and unpredictable people in the world. Now he wants to tell those stories—and show you a few tricks. Find out what it’s like to do deals with Fidel Castro, Saddam Hussein, leaders in North Korea, and some well-known negotiators closer to home, Presidents Clinton and Obama. Along the way, Richardson will show you how to sweet-talk the sharks

202470301

in your own life—hard-nosed bosses, infuriating family members, and sociopathic neighbors.

On sale now wherever books and e-books are sold RodaleBooks.com

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CREATIVE

Wave Goodbye to Your Wayfarers

S tt yy ll ii n S ng g :: TT ii zz ii a an na a A Ag gn ne e ll ll o o

Not to knock those ubiquitous Ray-Bans, but when your look dates back to Risky Business, it’s time for an update. This trio of throwback horn-rimmed specs have neutral finishes, so they’ll go with almost anything. If your skin tone is lighter, these will look better on you than bright colors will.

Oliver Peoples, $405; Dior Homme, $310; Carrera, $99

MH GUIDE TO STYLE SPRING 2014

PHOTOGRAPH BY NIGEL COX

Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates.

LIVE YOUR OWN ADVENTURE TRIP: MIAMI From December 13th through 15th, Joe Fletcher took the trip of a lifetime with his two best friends. By entering the Live Your Own Adventure Contest, Joe won his ultimate 3-day weekend in Miami.

He has known his friends, Brian Kissinger and Jody Decker, since the 8th grade, and after 27 years, he wanted some time away to reconnect and let loose. The guys had never been to Miami, but got a taste of the South Beach lifestyle with an action-packed weekend in the All-New BMW 3 Series Gran Turismo.

They started the weekend with a challenging round of golf at the Miami Beach Golf Club. To get out on the water, they decided to go jet skiing in Biscayne Bay and soaked up the sights as the sun set.

They relaxed at the beach and pool to enjoy a sun-filled escape.

Joe, Brian, and Jody dined at some of the finest restaurants in South Beach and tried the delicious local seafood. At night, they explored Ocean Drive and Lincoln Road and caught the Miami Heat destroy the Cleveland Cavaliers!

Visit MHTripleThreats.com today to check out their adventure in Miami and learn about the All-New BMW 3 Series Gran Turismo!

YOU CAN’T BEAT ZERO HEARTBURN* Prilosec OTC® gives you zero heartburn, so why would you take anything else? Hint, you wouldn’t. One pill each morning. 24 hours. Zero heartburn.* Make a qualified purchase of one Prilosec OTC® product and send in your receipt to receive a Grill This, Not That! TM Backyard Survival Guide book. **

PrilosecOTC.com *It’s possible while taking Prilosec OTC®. Use as directed for 14 days to treat frequent heartburn. Do not take for more than 14 days or more often than every 4 months unless directed by a doctor. May take 1 to 4 days for full effect. Not for immediate relief. **Offer good only while supplies last on a first come basis. Please purchase one (1) Prilosec OTC ® product from a US retailer nationwide (“Product”) and you will receive one (1) Grill This, Not That! (TM) Backyard Survival Guide book (value $19.99). Send us the original receipt with the Product listed (the “Receipt”), and print your name, date of birth and address on a sheet of paper (“Contact Information”). Then mail the Receipt and Contact Information, with the applicable U.S. postage affixed, in an envelope addressed to: Men’s Health Promotions, attn: Prilosec, Rodale Inc., Men’s Health, 733 Third Avenue, 10th Floor NY, NY 10017, attn.: Jessica Meeder. The envelope with the Receipt and Contact Information must be postmarked by March 10, 2014. One per customer. Allow 6-8 weeks for delivery. Original Receipts only. Receipts must be dated after February 4, 2014 and before March 11, 2014. Offer open to those who are 18 years or older and a legal resident of the U.S. and/or D.C.

INTRODUCING JOHN VARVATOS ARTISAN ACQUA THE NEW FRAGRANCE FOR MEN An invigorating citrus blend with accents of spices and herbs for a unique woody aroma, embodying the confidence, creativity, and passion of the modern man.

This Mediterranean-inspired fragrance brings the intricate designs and unique Italian hand-finishing reminiscent of the John Varvatos Artisan collection to life.

Available at Bloomingdale’s.

A R T I S A N AC Q UA t h e n e w f r a g r a n c e fo r m e n

CREATIVE

Customize Your Look

GOORIN BROS. HATS

Ball caps help you blend in—that’s why privacyseeking celebrities dig them. If you’re looking to make a statement, trade the Yankees lid for a style that stands out, like a porkpie from Goorin Bros. It’s classic but less conspicuous than some of its widerbrimmed brethren.

And you can even customize the ribbon and the feather to ensure that you’ll never get lost in the crowd again.

Don’t leave your creative expression to the whims of some random designer.

These retailers let you seize control of every cuf, collar, and color.

REEBOK SHOES

There’s a bandwagon miles long for every pair of great kicks. Next time, don’t squeeze aboard; make your own sneaks.

We like the Reebok ATV19. You can go online and tweak everything from the lining to the laces to create thousands of possibilities.

The name of this funky all-terrain shoe derives from the 19 lugs that line its sole, providing stability and traction.

And the durable carbonrubber outsole allows for maximum grip.

Goorin Bros. hat, $100 and up

Reebok ATV19 shoes, $115

J.HILBURN SUITS

HAMILTON SHIRTS

Standard measurements—neck and arm length—aren’t always enough to make an informed decision when buying a dress shirt.

Hamilton helps by considering your chest size and your preferred fit.

Once you’ve settled on the basics, you can go to work selecting the color, style, fabric, collar, cufs, and, well, you get the idea.

Sure, you could schlep to the tailor and wait around as he pins your suit. But you’re a busy guy, and J.Hilburn knows it. That’s why the company will send the tailor to your place.

Make an appointment, and a pro will arrive to take down your measurements (16 in all), offer suggestions from the brand’s line of fine Italian fabrics, and ship you a custom-fit suit.

Hamilton Shirts shirt, $295 and up

J.Hilburn suit, $745 and up P.

MH GUIDE TO STYLE SPRING 2014

ILLUSTRATIONS BY L-DOPA

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CREATIVE

JAMES NORD, COFOUNDER AND CEO, FOHR CARD

The Secret of Creative Comfort

MH GUIDE TO STYLE SPRING 2014

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JEREMY SCOTT FOR ADIDAS ADIDAS.COM J.HILBURN JHILBURN.COM J. PRESS YORK STREET JPRESSONLINE.COM/ YORKST JOHNSTON & MURPHY JOHNSTONMURPHY.COM K. BELL KBELLSOCKS.COM KENNETH COLE KENNETHCOLE.COM L.L.BEAN SIGNATURE LLBEANSIGNATURE.COM LACOSTE MACYS.COM MARVIN WATCHES BARNEYS.COM MOVA V DO MOVA V DO PUBLIC RELATIONS, 917-934-4962 MYKITA MYKITA.COM NIKE X UNDERCOVER GYAK Y USOU NIKE.COM OAKLEY OAKLEY.COM OLIVER PEOPLES OLIVERPEOPLES.COM ORIGINAL PENGUIN ORIGINALPENGUIN.COM OFFICINE PANERAI P NERAI.COM/EN PA PRPS GOODS & CO PRPSJEANS.COM RALPH LAUREN RALPH LAUREN STORES RAYMOND A WEIL RAYMOND-WEI A L.COM REEBOK REEBOK.COM SAINT LAURENT BY HEDI SLIMANE SAINT LAURENT NEW YORK THE TIE BAR THETIEBAR.COM THOMAS PINK THOMASPINK.COM TIMBERLAND TIMBERLAND.COM TOMMY HILFIGER TOMMY HILFIGER FIFTH AVENUE TUMI TUMI.COM UNDER ARMOUR UA.COM VAN HEUSEN KOHLS.COM VINCE CAMUTO VINCECAMUTO.COM WALK-OVER W OVER.COM WALK

M Me eg ga an n C Co o ll ll ii n n ss // cc o ou u rr tt e e ss yy o o ff JJ a am me e ss N No o rr d d

James Nord, CEO of Fohr Card, explains what it took for him to find the right look.

I’ve been wearing jackets and ties since I was a kid. My mom encouraged us to be different, not to care if people thought we were a little strange. She had no idea of the impact it would have on my life. I now make a living connecting fashion brands with bloggers, and there’s a level of creativity that’s expected of my attire. I wear a jacket and tie every day—not because I have to, but because it’s how I’m most comfortable, and it’s an effective way to stand out. I favor slim, modern suits, and I’m not afraid to wear something that’s bright pink or has a floral print. It’s hugely important to base your style on what you want to wear and not just what the experts say is fashionable. It’s a pronouncement of taste. Your style carries over into everything you do.

Where to Buy