Men's Health - 09.2022_downmagaz.net

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“Ambition is my battery power.” —JOHN BOYEGA, P. 58 John Boyega photographed exclusively for Men’s Health by Danny Kasirye. Styling by Ted Stafford and Jason Rembert. Styling assistance by Daniel Lee Spellman. Hair by Johnny Cakes. Grooming by Jessica Smalls for the Wall Group. Prop styling by Michael Sturgeon for Monday Artists. Tailoring by Darlene Deandrade. Production by Area 1202. On the cover: Tank by Jockey; cargo pants by New Balance; H08 watch by Hermès. On the back cover: Flight jacket by Rhude; tank top by Mack Weldon; jeans by Rhude x McLaren. This page: Tank by Jockey; joggers by New Balance; H08 watch by Hermès. FEATURES 58 SHOW OF FORCE travel destinations, all de- chefs, will change the of us—to build stronger signed for one outcome: way you eat your greens. bodies and minds. With three major new a healthier, happier you. projects and his own inno- BY TODD KLIMAN BY SHEA VASSAR vative production com- BY RINA RAPHAEL pany, actor and activist 78 THE RISING 86 PROFITS John Boyega is muscling 74 SALADS, AND LOSSES past Star Wars. EXCEPT ACTUALLY Indigenous people have AWESOME! borne the brunt of this My wife is sick. The system BY LOLA OGUNNAIKE country’s many mental missed it. Now we must We’re in a leafy revolu- and physical health pay. A lot of money. Too 66 8 REASONS tion, bursting with flavor, crises for centuries. These much. This is the Age of TO ESCAPE texture, and freshness. Native changemakers Shitty Health Insurance. These four recipes, cre- are finding ways for their My story is your story. Sweat, think, relax, and ated by the country’s best communities—and forall recharge at these 15 BY NICK FULLER GOOGINS PHOTOGRAPH BY DANNY KASIRYE MEN’S HEALTH | SEPTEMBER 2022 1

CONTENTS PLUS! YOUR FALL STYLE GUIDE The best shoes, shirts, and pants to feel fast and light this fall. With Formula 1 driver Daniel Ricciardo. Flip this issue over! LIFE 33 School is back! Take advantage of the online-learning boom to boost your skills. 36 Best Foods for Men: Your guide to shopping healthy even when food prices are !!!! 40 Five protein-packed muscle meals that take just one hour to prep— and last all week. 42 All the stuff you need to make your backyard patio this summer’s party destination. 44 What’s on tonight? 300 hour-long episodes, that’s what. How to find Zen in the age of too much TV. 46 The tech that dentists recommend for a whiter, straighter, (almost) movie-star smile. 48 Cool Dad: Author Oliver Jeffers loved picking his toddler’s outfits. Until his son discovered soccer. ner, how to train while BODY 24 Are curcumin MIND Food styling: Rebecca Jurkevich/Edge Reps. Prop styling: Stephanie Yeh. sick, and what you thought of the new Top 11 After CrossFit left his supplements really the 51 One man. Two Gun star’s workout. root cure for all your body broken, Marcus Filly inflammation? months. Five different 2 SEPTEMBER 2022 | MEN’S HEALTH went back to the gym. therapists. Is there such a His gentler approach 26 How F1 driver thing as too much help? to training is sparking a fitness evolution. Daniel Ricciardo builds 54 Enough of the “mid- neck strength to 14 Change up the withstand high-speed life crisis.” Harness what g-forces. you’ve learned and Bulgarian squat and pack make life’s second half on glute muscle. 28 Sperm quality is even better. 16 6 A.M.: Country star declining for everyone. 55 HowSurgeonGeneral So why are Black men Zac Brown takes his gym disproportionately Vivek H. Murthy, M.D., on the road . . . inside a affected? stays calm, organized, tractor trailer. and grounded. 30 Transfor-nation!: 22 Forge full-body 56 Reimagine how An Air Force veteran’s explosiveness with just battle plan for you think about climate seven moves—and preventing another change and soothe one kettlebell. heart attack. eco-anxiety. PHOTOGRAPH BY CHRISTOPHER TESTANI

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TEAM Personnel Question: What’s the last thing MEET THE you binge-watched? MEN’S HEALTH Richard Dorment Nancy Berger ADVISORY EDITOR-IN-CHIEF “The Boys. SVP, GROUP PUBLISHING DIRECTOR PANEL Jamie Prokell Creative Director Carnage and Jack Essig SVP, Publishing Director We know a lot about health and fitness, but we don’t man-on-mollusk Caryn Prime Executive Managing Editor sex remind you Kathy Riess Group Executive Financial Director know as much as the doctors, scientists, and trainers who that maybe you Leslie Picard VP, Sales keep us honest and up-to-date. EDITORIAL don’t live in the Kristina McMahon VP, Marketing BRAIN HEALTH P. Murali Doraiswamy, M.D. Ben Court, Mike Darling Executive Editors worst timeline Marnie Braverman, Marianne Civiletto CARDIOLOGY Ebenezer Samuel Fitness Director after all.” Group Marketing Directors John Elefteriades, M.D. Foluso Fakorede, M.D. Ben Paynter Features Editor INTEGRATED ADVERTISING SALES David Wolinsky, M.D. Nojan Aminosharei Entertainment Director Paul Kita, Jordyn Taylor Deputy Editors Andrea Foster, Hazel Jane Lyons, Julia Whalen, DERMATOLOGY Marty Munson Health Director Brian Capell, M.D., Ph.D. Keith Nelson Jr. Senior Editor Doug Zimmerman Executive Directors, East Coast Corey L. Hartman, M.D. Sean Abrams Senior Editor, Growth & Engagement Adnan Nasir, M.D., Ph.D. Brett Williams Fitness Editor Jee Ahn, Margot Becker Giblin Evan Romano Culture Editor EMERGENCY MEDICINE Joshua St. Clair Assistant Editor “Yellowstone! Executive Directors, West Coast Jedidiah Ballard, D.O. Milan Polk Editorial Assistant I knocked Monique deBoer, Nicole Shuldiner Italo M. Brown, M.D., M.P.H. Robert Glatter, M.D. back the entire Sales Directors, East Coast ENDOCRINOLOGY show faster Hope Agase, Nikki Giovannoni Sandeep Dhindsa, M.D. than Beth Sales Directors, Midwest EXERCISE SCIENCE Martin Gibala, Ph.D. knocks back Alexis Herder Sales Manager Mark Peterson, Ph.D., C.S.C.S.*D ART whiskey.” Dawn Franco Direct Response Manager Brad Schoenfeld, Ph.D., C.S.C.S. Michael McCormick Contributing Art Director Chloe Krammel Digital Designer Andrew Kramer Kramer Media, Pacific Northwest GASTROENTEROLOGY Leanne Mattern Design Assistant Felice Schnoll-Sussman, M.D. Jason Speakman Associate Digital Visual Editor Erin McDonnell McDonnell Media, Southeast Travel Matthew Montesano Digital Imaging Specialist INTEGRATIVE HEALTH Patty Rudolph PR 4.0 Media, Southwest Brenda Powell, M.D. Aliyah Wilson Executive Assistant to SVP INTERNAL MEDICINE Keith Roach, M.D. Paulina Carrillo, Paulette Markarian, MENTAL HEALTH Angela Martinez, Emily Stevens Sales Assistants Gregory Scott Brown, M.D. HEARST VISUAL GROUP Karen Ferber Business Manager Thomas Joiner, Ph.D. Avi Klein, L.C.S.W. Alix Campbell Chief Visual Content Director Emma Chapman Research Manager Drew Ramsey, M.D. Sally Berman Visual Director Chris Hertwig Production Manager NUTRITION Dezi Abeyta, R.D.N. James Morris Contributing Visual Director INTEGRATED MARKETING Chris Mohr, Ph.D.,R.D. Scott M. Lacey, Dangi McCoy Stephanie Block, Christina Cordero, Ariel Kaye, Brian St. Pierre, R.D., C.S.C.S. Deputy Visual Directors Giancarlos Kunhardt Visual Production Coordinator Melissa Macaleer Executive Marketing Directors PAIN MEDICINE Bonnie Blue Marketing Director Paul Christo, M.D., M.B.A. FASHION & COMMERCE Alesandra Ajlouni Associate Marketing Director SEX & RELATIONSHIPS Debby Herbenick, Ph.D., M.P.H. Ted Stafford Fashion Director “YT videos Kelly Roma Marketing Director, Special Projects Christian Gollayan Senior Style & Commerce Editor of people Shamyra Howard, L.C.S.W. Dale Arden Chong Gear & Commerce Editor Rhyan Kelly Associate Marketing Director Justin Lehmiller, Ph.D. John Thompson Commerce Editor Stephanie Rubino Senior Marketing Manager testing fountain Caroline Hall Associate Marketing Manager SLEEP MEDICINE pens and a crazy Grace McLoughlin Manager, Special Events W. Christopher Winter, M.D. anime called COPY Attack on Lulu Zeitouneh Creative Director SPORTS MEDICINE Janna Ojeda Assistant Managing Editor Paula Prado Senior Art Director Michael Fredericson, M.D. John Kenney Managing Copy Editor Titan. I have Flannery Wilson Sales & Marketing Coordinator Dan Giordano, D.P.T., C.S.C.S. Alisa Cohen Barney Senior Copy Editor range.” PUBLIC RELATIONS Bill Hartman, P.T. Connor Sears, David Fairhurst Assistant Copy Editors Jaime Marsanico Senior Director, Public Relations TRAINING Lee Boyce, C.P.T. RESEARCH CIRCULATION Mike Boyle, M.Ed., A.T.C. Ben Bruno, C.F.S.C. Jennifer Messimer Research Chief Rick Day VP, Strategy and Business Development Alwyn Cosgrove, C.S.C.S.*D Judy DeYoung Assistant Research Editor “Better Call PUBLISHED BY HEARST David Jack DeVentri Jordan Saul, Stranger Steven R. Swartz President & Chief Executive Officer Mubarak Malik Things, and David Otey, C.S.C.S. CONTRIBUTING EDITORS William R. Hearst III Chairman Don Saladino, NASM Milo F. Bryant, Michael Easter, The Kids in the Frank A. Bennack, Jr. Executive Vice Chairman UROLOGY Elizabeth Kavaler, M.D. Philip Ellis, Garrett Munce, Zachary Zane Hall. It’s all a Mark E. Aldam Chief Operating Officer Larry Lipshultz, M.D. VIDEO blur now.” HEARST MAGAZINES, INC. WEIGHT MANAGEMENT David Katz, M.D., M.P.H., FACPM, FACP Dorenna Newton Executive Producer Debi Chirichella President Fatima Cody Stanford, M.D., M.P.H., Tony Xie, Elyssa Aquino Senior Creative Producers Kate Lewis Chief Content Officer M.P.A., FAAP, FACP, FAHA, FTOS Jeff Volek, Ph.D., R.D. Kyle Orozovich Senior Video Editor Regina Buckley Chief Financial & Janie Booth, Carly Bivona Associate Producers “Demon Strategy Officer & Treasurer Slayer. Once Brian Madden Senior Vice President, HEARST MEN’S FASHION GROUP I got past the Nick Sullivan Fashion Director first episode, Consumer Revenue & Development Alfonso Fernández Navas Market Editor which is so Catherine A. Bostron Secretary Rashad Minnick Fashion Associate dark, I was Gilbert C. Maurer, Mark F. Miller Publishing Consultants ADMINISTRATION hooked.” HEARST MAGAZINES INTERNATIONAL Caryn Kanare Editorial Business Coordinator Mariah Schlossman Editorial Business Assistant Jonathan Wright President Kim St. Clair Bodden SVP/Editorial & Brand Director Chloe O’Brien Deputy Brands Director MEN’S HEALTH Shelley Meeks Executive Director, Content Services INTERNATIONAL EDITIONS Australia, China, Germany, Italy, Japan, Korea, Netherlands, Poland, Portugal, South Africa, Spain, United Kingdom, United States HOW TO REACH US: Customer Service: To change your address, pay a bill, renew your subscription, and more, go online to menshealth.com/service, email [email protected], or write Men’s Health Customer Service, P.O. Box 6000, Harlan, IA 51593-1500. Editorial offices: 300 W. 57th Street, New York, NY 10019. Feedback: [email protected]. Licensing & Reprints: Contact Wyndell Hamilton, Wright’s Media, hearst@wrightsmedia .com. Absolute satisfaction guaranteed. Scent-free subscription available on request. From time to time we make our subscriber list available to companies that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings by postal mail, please send your current mailing label or exact copy to: Men’s Health, Mail Preference Center, P.O. Box 6000, Harlan, IA 51593-0128. Men’s Health carries the latest health, fitness, and nutrition report- Men’s Health is a ing to provide you with useful information about your health. But registered trademark every body is different; individual diagnoses and treatments can of Hearst Magazines come only from a health-care practitioner. Printed in USA. Group, Inc. 4 SEPTEMBER 2022 | MEN’S HEALTH



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RockYouwith Snoop Dogg @_Davis_Mike Tim McGraw. That guy is so f’ing Lady Gaga in a heartbeat. FIT it’s crazy @SingForMeGina @J_B_Rasmussen On page 16, we get an early-morning workout sesh in with country superstar Zac Brown. Which got us thinking— @henryrollins WHO’S A MUSICIAN YOU’D all day WANT TO HIT THE GYM WITH?  @Scoobysnacks121 Marina Pokupcic/Alamy Stock Photo Hootie & the Tool drummer Bob Weir. Fitness isn’t Blowfish and/or Danny Carey . . . just about physical Alanis Morissette still rocks prowess. The man is truly inspirational; @360dewan @Grendel831 he knows how to keep the balance. @Jjm155Matt MEN’S HEALTH | SEPTEMBER 2022 7

WORLD EDITOR’S LETTER ASK THE E.I.C. Part of Filly’s struggle was obviously physi- ASK AN Allie Holloway cal—your body can only take so much, and the At what point do I WORK no-pain-no-gain mentality that dominates so EXPERT THROUGH AN INJURY many modalities today drives too many of us VERSUS TAKE TIME to ignore all those blinking red lights in our Q. Can I OFF? I can’t afford to go muscles and joints that tell us something isn’t right. But a big part of it is also mental: When work out to the doctor for every you begin associating your favorite exercises when I’m ache and pain, but I’m in with pain and misery, you’re gonna start avoid- sick? my 40s and don’t want to ing the ones that used to get you so hyped. Next seriously injure myself. stop: burnout, blah-ness, nah-ness. A. You can, but you probably shouldn’t. —Chris Rogers To answer your question: Don’t go to the Typically, we distin- doctor for every ache and pain. But stop pre- guish between “above ONE OF THE first people you’re gonna meet tending those aches and pains aren’t trying to the neck” sickness—in- in this issue is an athlete and coach named tell you something. “Working on through ver- cluding sinus infections, Marcus Filly. You probably know a few guys sus taking time off aren’t your only choices,” colds, runny noses, and who say they love CrossFit, but I doubt you’ve says MH health director Marty Munson. stuffy eyes—and “below met anyone who loved CrossFit the way “There’s also doing something differently, the neck,” like chest Filly loved CrossFit. Three-a-day workouts. which is probably what your body is asking for congestion and hacking Competing in the Games. WODs for days, when it’s complaining about how you’re doing cough. “Above the neck” EMOMs for weeks—for years. But as contrib- things now.” Lighten your weight load and try means you’re okay uting writer Andrew Heffernan, C.S.C.S., increasing your reps. Take a detour to your doing moderate aerobic describes on page 11, “All those reps of power rower or your yoga mat. Focus on stability and and strength-training cleans, pullups, and burpees left him battling balance movements instead of strength. exercises. (This is also constant soreness in his shoulders, hips, and the recommendation ‘places I’d never dealt with in the past.’ ” Filly And if the aches are still there after you’ve for general fatigue.) is now building a massive fitness following for taken a break and/or tried something dif- You should not be doing what we call his “kinder, gentler” approach to ferent? “Grade your pain—and be honest!” HIIT. “Below the neck” CrossFit-style training, which prioritizes re- says MH fitness director Eb Samuel, C.S.C.S. means you should only covery and moderation, and there are lessons “Anything from one to three, don’t be afraid be doing light activ- for all of us in how he listened to his body (and to work through. Anything above that, don’t ity, like a walk or an his mind) before hitting his reset button. push.” And then what? “If there is sharp, easy bike ride. Major shooting pain with swelling, I would consult red flags for exercise a physician,” says Bespoke Treatment’s Dan include irregular Giordano, D.P.T., C.S.C.S., a member of the heartbeat and short- MH advisory board. ness of breath. Do not do anything when you feel That’s what I did earlier this year when these; see a doctor im- my shoulder and hip joints started flaring mediately. Working out up and ordinary DOMS became debilitating, is always a stress to the days-long muscle pain. I knew something system—that’s how we wasn’t right, and it turns out I had systemic adapt and get stronger. inflammation brought on by undiagnosed If your system is already Lyme disease. I got treatment and took a under stress, working break from the gym to focus on getting better, out will not help you and I quickly lost a whole bunch of muscle feel better. Taking a day mass that I’d busted my ass to put on, and the off from training when whole thing has epically, titanically sucked. you’re sick, however, is never going to hurt your But I am getting better, thanks to the body or your long-term wonders of modern pharmaceuticals and my progress.  decision to see a doctor instead of swallowing the pain. And just a few days ago, for the first —MARK PETERSON, PH.D.,C.S.C.S.*D, time in about two months, I hit the gym and eased back into weight training. And you AN MH EXERCISE-SCIENCE ADVISOR know what? No shoulder pain. No hip sore- ness. Ordinary DOMS. It felt really good, + HaveaquestionforRich? and I can’t wait to get back to it. Tweet us at @MensHealthMag with the hashtag #AskMHRich Richard Dorment, Editor-in-Chief and ask away. 8 SEPTEMBER 2022 | MEN’S HEALTH





GOALS WORLD KEEPING UP WITH MVP TOP GUN MEMBER MOFOTNHTEH Glen Powell, one of our July/August Top Gun: Maverick cover guys, PAUL MY DREAM WORK- SHANKS II OUT PARTNER knows what it takes to fly a fighter STATS jet and keep pace with a Hollywood Dwayne “the Rock” AGE: 45 Johnson. His work ethic legend: Tom Cruise. Viewers and positive demeanor applauded his fitness moves and LOCATION: create success through chill vibe in MH’s “Train Like” video: adversity. Corinth, MS Camilo Rios MY FITNESS/ This is by far the best “Train OCCUPATION: NUTRITION Like” video you have. Glen GOAL THIS YEAR Powell and his PT clearly know Health-care consultant their stuff. No fancy machines, Drop 100 pounds by no dumb movements, just a walking and running smart superset with amazing six miles every day compounded exercises and a and weight training lot of tears . . . loved it! every other. hwahid8 MEN’S HEALTH MVP members have access to MY ROLE MODEL I remember first seeing him in RIGHT NOW Expendables 3; he was definitely some of the best health, fitness, and entertainment my favorite of the new team coverage on the entire Internet. Each month, we survey My mom. She’s a members. our MVPs and choose one whose story catches our hardworking, selfless eye. Sign up at join.menshealth.com and you could see humanitarian who Jack Leung yourself here one day. supported me Even the supporting characters through setbacks work that hard. I love this movie. and achievements. Courtesy subject (Shanks). Everett Collection (Wedding Crashers, About Last Night, Silver Linings Playbook). Ed Araquel/Netflix (Always Be My Maybe). IN MY GYM BAG WHAT MAKES ME THE ONE FOOD THE BEST PIECE OF FEEL STRONG I CAN’T LIVE ADVICE Jump rope, sauna WITHOUT hoodie (Title When my body wants “Your word is all you Boxing), sauna to quit and my mind T-bone steak (grilled). have.” —my granny shirt, and Hubba pushes me through. Bubba original. THE MEN’S HEALTH TWITTER POLL BILLY EICHNER’S ROMANTIC COMEDY BROS HITS THEATERS THIS MONTH. WHICH OF THESE BELOVED ROM-COMS IS YOUR FAVORITE? Based on 402 responses to @MensHealthMag. WEDDING ABOUT LAST CRASHERS NIGHT 76.9% AP SILVER LININGS ALWAYS BE “Dust off some abs that have PLAYBOOK been hiding from you for most MEN’S HEALTH | SEPTEMBER 2022 9 of Covid and quarantine.” 13.7% So true it hurts. Best line of the video lol. Steven Lennie I’m very jealous of his hair.

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LESS VITALITY STARTS HERE PAIN MORE GAIN How CrossFit veteran MARCUS FILLY’s kinder, gentler take on HIIT can help MEN’S HEALTH | SEPTEMBER 2022 11 you build major muscle and strength— without crushing your body. BY ANDREW HEFFERNAN, C.S.C.S. MARCUS FILLY DOESN’T WANT you pounding out rounds of EMOM thrusters until your shoulders can barely move, and he doesn’t want you going so hard during Murph that you’re a quivering mess when you finally finish. Yes, the former CrossFit Games contender (that’s him above) knows pile-driving past fatigue is a CrossFit staple, and he understands why you think the secret to building muscle and PHOTOGRAPHS BY BALAZS GARDI

BODY MUSCLE TWEAKS strength is always to just work harder. The one-and-a- competition,” he says, “you’re trying to But the veteran coach has other ideas. quarter goblet do the minimum that you can get away squat can smoke with. That means performing each rep Sure, you have to push your limits in your quads without in a way that just barely clears the bar your training. But CrossFit—and, more requiring you to lift for the acceptable standard.” broadly, the fitness dogma of no pain, your heaviest. no gain—has long pushed you well past There’s a good chance you’ve done exhaustion, often leaving you to peel entirely for two full months (an eter- this in your own workouts, too, rushing yourself off the ground after every work- nity for today’s no-days-off runner or through extra reps of biceps curls out. And Filly has seen what that leads strength-training fiend), but his mind or pushups. Those rushed reps with to: It may blast calories and help you build was never far from fitness. Done with shaky form invite injury. muscle in the short term, but it can lead CrossFit, Filly, who’d majored in molec- to diminishing results over the long haul. ular and cell biology at UC Berkeley and Filly’s programs use two tricks to break It usually causes burnout. From running started med school before turning to that habit. The first: strict tempo. During to bodybuilding, too much of the fitness the program, rethought his entire train- the lowering portion of any exercise, industry pushes you to chase fatigue ing plan, searching for ways to build count to 3 seconds. Pause for 1 second at above all else. “Blow through all your strength without wearing down his the bottom of an exercise. Then aim to lift mental, emotional, and physical resourc- body with heavy weights and huge reps. quickly. This tempo keeps each exercise es in your workouts and you’re not going focused on the muscles you’re training, to have the same capacity for your job, When he returned to the gym, he’d sparing your joints pain and injury. wife, husband, or other interests,” says built his own workout style, one that Filly, a California-based coach. You’re maintains a strong focus on form The second: focus on form. One way seeking better health, but you’re actually during EMOM and AMRAP challenges, to do this is by integrating one and a robbing yourself of it, he says. increases recovery time, and lets you quarter reps, which can be used during work with lighter weights. And the three most strength-based exercises. Filly The solution is what Filly calls Func- key tenets of his style can be applied does it often in the cyclist squat. You’ll tional Bodybuilding, and it’s a kinder, to any workout you do—CrossFit or not: set up in goblet-squat position, your gentler version of classic HIIT that still heels on a weight plate, then bend at the helps you build muscle—but doesn’t RULE 1: knees and hips, lowering slowly into a leave you feeling (and fearing) every squat (for 3 seconds). Instead of stand- moment of every workout. It’s an TECHNIQUE OVER ing back up, you’ll go one fourth of the approach that’s gaining attention: Filly TONNAGE (AND way up, lower back down, then stand up. has nearly 860,000 Instagram followers, TONS OF REPS) Try it for 3 sets of 8 to 10 reps. and his Persist workout program has about 10,000 subscribers. He even has Filly knows all about the classic Cross- an exercise, the Filly press, named Fit pullup stereotype, the athlete’s after him. (You’re going to learn it, too.) entire body flailing in midair as they rip through reps. He understands it, too. “In The protocol itself is born of Filly’s own experience. Six years ago, he was one of CrossFit’s strongest, in part because of a regimen of three-a-day workouts. Yes, three a day! Each session was exactly what you’d expect: Filly took on WOD after WOD, lifting heavy and scoring many reps as he carved six-pack abs and forged elite strength, building to a 550-pound deadlift. The approach earned results, propel- ling Filly to a 12th-place finish at the 2016 CrossFit Games. The downside: His mind and body were wrecked. Days after the Games, he struggled to find a reason to go to the gym. Even worse, all those reps of power cleans, pullups, and burpees left him battling constant soreness in his shoulders, hips, and “places I’d never dealt with in the past.” “I was toast,” he says. “I went from feeling like the fittest to the least fit person in the room.” Filly wound up quitting the gym 12 SEPTEMBER 2022 | MEN’S HEALTH

Yes, Filly wants you to do cardio. He keeps it fun, though, by relying on intervals three times a week. RULE 2: named for the coach. To do it, stand RULE 3: holding a kettlebell in your left hand at GET OFF-BALANCE your shoulder. Hold a dumbbell at your BE AN ALL- shoulder in your right hand. Keeping the AROUND STAR When you follow Filly’s first rule, you’ll kettlebell close to your chest, press the inevitably have to use lighter weights dumbbell overhead, then lower. Do 3 sets Yes, it’s tempting to fixate on packing than usual. That doesn’t mean you won’t of 8 to 10 reps per side. And expect it to on muscle or getting an exercise (think challenge every muscle. He ensures that be harder than you think: The midback deadlift or bench press) superstrong your entire body gets a workout by using muscles on your left side work overtime or dominating every morning run. After offset-load moves, which have you lifting to keep the kettlebell stable. all, most athletes focus on specific weight with one arm or leg at a time. traits (endurance, speed, strength). The Filly press Filly knows it, too. “That was true of me And no, that’s not as easy as it sounds, challenges your in my competitive days,” he says. “The because offset-load moves require your abs, hips, and back marketing message we hear is that if abs and glutes to kick into overdrive muscles in addition you reach an elite level of fitness, you’ll to stabilize your body. Don’t believe him? to your shoulders. naturally look and feel healthier. But Think back to your last time lifting a that’s completely inaccurate.” heavy suitcase into the overhead bin before a flight. Harder than a lateral Truth is, overfocusing on a few gym raise, right? Filly knows why. “That’s ideas can be antithetical to your health. a one-arm lift with a twist and a slight You may want to build a massive chest, lunge,” he says. “All one-sided moves.” but if you never hone your flexibility or cardio, you’ll struggle to haul a bag of Offset-load moves can challenge your groceries several blocks home or to reach whole body even more if you hold weights the top shelf at the grocery store pain-free. in both hands while performing reps on only one side. That’s the idea behind the Filly’s fix is a hybrid workout three days Filly press, a shoulder-press variation a week: Spend 10 minutes stretching, 10 minutes building strength with exercises like dumbbell rows, 10 minutes on muscle exercises like the Filly press—and 10 to 20 minutes of (yes) cardio. That cardio shouldn’t be a mindless run or walk. Filly suggests this circuit, which can be done on a rower, ski erg, or bike (or by running): Go 500 meters, then rest 45 seconds. Go 350 meters, then rest 45 seconds. Go 200 meters, then rest 45 seconds. Repeat for 3 rounds. Expect to finish in about 15 minutes— but don’t expect to feel crushed. Marcus Filly doesn’t want to kill you, remember. He wants you leaving this workout feeling your best. MEN’S HEALTH | SEPTEMBER 2022 13

BODY #TRYTHISMOVE MUSCLE UP YOUR GLUTES S TRONG, POWERFUL glutes serve as your athletic engine, propel- ling you forward on every stride of your morning run and protecting your back whenever you pick up a heavy box or bag (or kid!). But that’s not all your butt can do: It’s responsible for helping you balance by keeping your hips stable, and you’ll test that stability with this move, the pass-through Bulgarian split squat. Your glutes bear the brunt of the challenge, but your quads, hamstrings, and abs must also work overtime to prevent your torso from shifting. Sur- vive three sets and you’ll have renewed bounce (and balance!) in every step. 4 JUSTIN INMAN is a Baltimore-based TANK AND SHORTS BY UNDER ARMOUR; SHOES BY NIKE. ized communities ship, and visibility. 14 SEPTEMBER 2022 | MEN’S HEALTH (@dr.baltimore). PHOTOGRAPHS BY PHILIP FRIEDMAN

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BODY COUNTRY STRONG 6 A.M. WITH... ZZAC BROWN IS WORKING UP a sweat on this sunny Georgia morning. THE COUNTRY MUSIC He’s bobbing up and down, powering along on an Arc Trainer, wrapping up an hour TITAN of cardio. It’s one of his favorite machines because it’s easy on his surgically repaired To help himself get into the best shape of spine and “gets everything warmed up.” his life, musician ZAC BROWN built a rolling gym. During this day off from the Zac Brown Band’s Out in the Middle tour, the 44-year- Now he can train daily even while on tour. old will be working his upper body, specifi- cally his chest, triceps, and abs, for BY BRANDEN PETERS another hour. Brown and his band travel with a full gym—a rolling Iron Paradise equipped with machines, free weights, and even a sauna—tucked inside a tractor trailer. As he bangs through two sets of pec flies—starting with 40-pound dumb- bells for 15 reps before switching to 20s for another 15—Brown looks more like a running back than the Grammy Award winner known for feel-good sing-alongs like “Chicken Fried,” “Knee Deep,” and “Homegrown.” He moves to the cable system for three additional sets of pec flies before starting to work on his core. “One thing I noticed, just bouncing down the road on a bus for days and days in a row, you get hunched over,” says Brown. “I had L5 issues, a bulging disc, and I couldn’t move my leg. I had to have a surgery last year to take some of the trash out.” Now the singer emphasizes core moves to help stabilize his spine. Today he rotates through planks, crunches, and decline crunches with minimal rest between sets, the whole time working up a good lather. “It’s hard work, man,” he says. “You get what you give, whatever you put into it. As time goes on, the more and more momentum you get doing it, and you want to feel good.” Now on his ninth North American tour, Brown has come a long way from his early 16 SEPTEMBER 2022 | MEN’S HEALTH PHOTOGRAPHS BY ANDREW HETHERINGTON

ROAD WORK RE-CREATE ZAC BROWN’S UPPER-BODY WORKOUT WITH A COUPLE OF DUMBBELLS. 1. DUMBBELL DEADLIFT Four sets of 12 2. HAMMER CURL Four sets of 15 3. DUMBBELL LUNGE Three sets of 12 4. TRICEPS EXTENSION Three sets of 15 5. LATERAL RAISE Three sets of 20 BETWEEN SETS The Zac Brown days, when he and his drummer fat percentage down and be able to push “The Rock. He’s an myself so when I’m out doing the activities I inspiration and a beast.” Band’s gym toured out of a truck for a decade love to do, I can do them better.” fills a trailer before they had their first radio WORKOUT PLAYLIST and includes hit in 1998. Asked if he had a Along with helping Brown sing and free weights, workout regimen back then, he play the guitar better, exercise helps him “I love all kinds of an Airdyne, mentally. “If I go four or five days without music: classic rock, ’70s working out, everything just seems to and a sauna! says, “Yeah, we’d drink a bottle be a little darker than it should be. Your rock, EDM. I’ll listen perception of things is really all that you to Frank Sinatra, then of Jäger before the show, during have. I can tell some days when I wake up heavy metal, then Out- if I’m a little off. Those are the days I need Kast, CeeLo, whatever the show, and after the show.” to push myself to go and do it,” he says. I’m feeling that day.” “You don’t want to, but that’s what pulls Brown credits a rock legend with you out of that funk, getting to sweat.” FRENEMY WARMUP guiding him toward fitness: “When I met Brown is in it for the long haul. “I want to “Ten minutes on the be running up and down mountains when Airdyne. Ride for Springsteen, I said, ‘Tell me something I’m 70 years old. I don’t want to be alcohol- 50 seconds, sprint ic, red-faced, hunched over, can’t move. that’s helped you to stay feeling good.’ You start falling apart when you don’t 10 seconds. Repeat take care of it,” he says. “Whatever makes nine times.” He was like, ‘Man, you need to sweat for me feel the best so I can be the best for my kids and my people, that’s the goal for me. GO-TO MIND-BODY an hour a day. I don’t care what you do, As I get older, the more I want to be able WORKOUT to get out and adventure, dive deeper, go doesn’t matter. You need to sweat for an out into the woods. That’s a huge motiva- “Paddleboarding is tor for me. I want to be a ripped old dude.” good for your core and hour a day.’ I was like, ‘You’re the Boss. helps get rid of that Let’s do it.’ ” mental chatter, too. You’re on the water and Whether on tour or at home in Fayette- all the noise leaves, and you just kind of ville, outside Atlanta, with his five chil- get to be Zen.” dren, Brown lifts at least five days a week FAVORITE EXERCISE in addition to doing an hour of cardio, pad- “Spearfishing: You dleboarding, or hiking. His fitness goal this hold your breath, dive down, and hunt fish. year is to get into the best shape of his life. The ocean’s so random, there’s no telling what you’re going to see. Pushing myself in that way, being underwater, swimming, that’s my happy place.” He’s always been a little on the heavy side and wants to finally get lean. “I don’t want to lose mass, but I just want to get my body- MEN’S HEALTH | SEPTEMBER 2022 17

BODY ROCK THE BELLS THE 30-MINUTE TOTAL-BODY POWER-UP Build explosiveness with this seven-move kettlebell workout, which blasts fat, increases strength, and readies you for everything from hoops games to trips to the hardware store. BY ERIC McMAHON, C.S.C.S.*D Do this workout WORKOUT WARMUP 1 1 SINGLE-ARM THRUSTER SINGLE-ARM Stand with your feet shoulder-width apart; a FARMER’S CARRY kettlebell held in your right hand at your chest; abs, glutes, and shoulder blades tight. Push your butt back Hold a kettlebell at your and lower into a squat, then explosively stand while side. Tighten your abs so squeezing your glutes. As you do this, straighten your that your hips and shoul- right arm overhead. Lower the weight to your chest. ders remain level. Walk That’s 1 rep; do 10 per side. Do 3 sets. forward without leaning toward the side holding the kettlebell. Walk for 30 seconds per side, then rest 30 seconds. 2 PHOTOGRAPHS BY TYLER JOE BEAR CRAWL Get on all fours, hands directly below shoulders, knees below hips, back flat. Raise knees off the floor. This is the start. Now walk forward, moving right hand and left foot at the same time and vice versa. Take 3 steps forward, then 3 steps back; do this for 30 seconds, then rest 30 seconds. 22 SEPTEMBER 2022 | MEN’S HEALTH

FEATURED TRAINER: ERIC McMAHON, C.S.C.S.*D, R.S.C.C.*D, P IC T U R E D H E R E : M AT F OR Z A GL I A , C . F.S.C . , is a Manhattan-based trainer and the creator of is the coaching and sport-science program manager for the 20-Minute Muscle, a full workout program available NSCA and a former training coach with the Milwaukee Brewers with a Men’s Health MVP Premium subscription. and Texas Rangers. FINISHER LUNGE-STANCE Stand with your feet KETTLEBELL HALO wider than shoulder width, a kettlebell about a foot in front Stand holding a kettlebell at your of you. Push your butt back, chest. Step back with your right leg, bend your knees slightly, and then bend at the knees and hips, low- lower your torso, reaching ering into a reverse lunge, right knee forward to grasp the bell with off the floor. Tighten your abs. This is both hands. Keeping your the start. Rotate the weight clockwise arms relaxed, explosively pull in a tight circle around your head. the bell back between your Try to keep your legs still and your legs. Now stand and squeeze ribs from flaring. Do 5 reps. Do 5 reps your glutes; this will propel counterclockwise. Do 3 sets per leg. the bell forward. As it reaches its apex and swings back- 4 ward, push your butt back again, beginning the next rep. SINGLE-ARM BENT-OVER ROW Work for 45 seconds, then rest for 15 seconds. Repeat Start standing, holding a kettlebell in your for 5 sets. right hand, then push your butt back and lower your torso until it’s at a 45 degree angle TANK BY ATHLETEGY; SHORTS BY GYM with the floor. Keep the kettlebell close to SHARK; SOCKS BY UNDER ARMOUR; your shin. This is the start. Row the bell to- SHOES BY NIKE. ward the right side of your rib cage, keeping your hips and shoulders square. Lower with control. That’s 1 rep; do 10 per side. Do 3 sets. MEN’S HEALTH | SEPTEMBER 2022 23

BODY SUPPLEMENT CHECK IS CURCUMIN A WHAT TO Christopher Griffith/Trunk Archive CURE-ALL? Supplement makers hype this LOOK FOR anti-inflammatory as a pain blocker You want a supple- and heart helper. Surprise— ment with a 1,000mg some of the hype is even true! recommended BY TAYLYN WASHINGTON-HARMON dosage. And always buy a brand that has THE a third-party certifi- cation, such as NSF CLAIMS or Informed Choice, to ensure that what’s Supplement sellers say that curcumin, the active compound advertised on the in turmeric root, can reduce the label is actually in the chronic inflammation that can product itself. increase pain and your risk of fatigue, heart disease, and irrita- SHOULD ble bowel syndrome. And, they argue, they’ve got the scientific YOU TAKE IT? research to back all this up. If you have chronic fatigue and/or pain, IBS, heart WHAT’S trouble, or diabetes, there’s TRUE a good chance curcumin “The data on curcumin is can help, though you’ll want not the most robust, but to talk to your doctor before it does have antioxidant you take it. Curcumin may and anti-inflammatory mess with your iron absorp- properties,” says Brian tion, especially if you’re on St. Pierre, R.D., a Men’s blood thinners, says Shinta Health advisor. Studies Galej, a registered dietitian show that curcumin in New York City. reduces inflammation related to IBS, muscle WHAT’S TRICKY fatigue, type 2 diabetes, Yes, a 2021 review found that curcumin and heart disease. supplementation helped people with inflam- matory diseases, particularly when used with other drug therapies. But popping a pill now and then isn’t going to make any differ- ence, says St. Pierre. It’s on you to regularly and diligently take the supplement. 24 SEPTEMBER 2022 | MEN’S HEALTH

BRING YOUR A GAME 90-DAY TRANSFORMATION CHALLENGE: ABS THE ONLY 6 DUMBBELL WORKOUTS THE LOSE YOUR GUT GUIDE

BODY G-FORCE MUSCLE TRAIN LIKE: DANIEL RICCIARDO FORMULA 1 DRIVER AT MORE THAN 200 mph down a track’s straight—and over 100 mph around a turn—Formula 1 drivers need total-body strength to control the car. Here’s how McLaren’s DANIEL RICCIARDO prepares for race day. —JOSHUA ST. CLAIR PROTECT STABILIZE the Neck the Body Ricciardo favors a Alongside Ricciardo’s neck harness and go-to mobility move, the resistance band for goblet squat, Italiano building both strength puts the driver through and endurance. For a full-body strength strength, trainer Michael circuit—dumbbell Italiano has Ricciardo farmer’s walks (45 step back with the band seconds), TRX inverted taut around the back of rows (15 reps), handstand his head. Ricciardo then wall holds (45 seconds), moves his head from dumbbell overhead side to side, for 4 sets walking lunges (12 reps), of 30 repetitions. For and kettlebell plant endurance, the band pull-throughs (16 reps). pulls Ricciardo’s head As with his core routine, in one direction as he Ricciardo does 5 sets, tries to keep his neck with 30 seconds of rest stable. This endurance between exercises and hold imitates the 2 minutes between sets. g-forces in cornering. STRENGTHEN the Core Corey Wilson (Ricciardo and Italiano). AP Images (remaining). Ricciardo and Italiano prone planks (90 Ricciardo sits on a med ball with use a combination seconds), and his feet extended on a Bosu ball. He of traditional ab swimmers (15 reps)— holds a weight plate like a steering exercises and F1- for 5 sets, with 30 wheel, twisting it back and forth. specific positions. seconds of rest The former includes between exercises a 4-move series— and 2 minutes hollow-body holds between sets. NOW FLIP the issue over and learn how Ricciardo dresses to stay cool (45 seconds), side For a more driver- on and off the track. planks (45 seconds), centric exercise, 26 SEPTEMBER 2022 | MEN’S HEALTH

All for CHICKEN FOR ALL. More crispy chicken. More family faves.

BODY IN DANGER THE FERTILITY CRISIS NOBODY’S TALKING Still, it’s been easy for Black men colleagues at George Washington found ABOUT to think this doesn’t apply to them. that it’s very much not. Their research After all, nobody talks about it. Focus saw that the Black men in their study had Sperm quality has been groups of Black men in D. C., convened even lower sperm concentrations and on a global decline for years. by a researcher named Nathan McCray motility compared with other men. But only recently did we when he was a graduate student at the find out that Black men George Washington University in 2015, WHY THE DROP? are suffering worst of all. confirmed that infertility was seen as a “threat to masculinity” and a “taboo THERE’S NO SINGLE REASON why BY MELANIE CURRY subject in the African American commu- Black men’s sperm health is in trouble; nity.” Plus, it’s not like there was a lot of in fact, there are lots of possible expla- CCARL LAMBERT, M.D., has seen it all research on infertility in Black men. nations. Many stem from environmen- after telling his male patients they tal racism—institutionalized policies are the reason their partner can’t get Actually, McCray noticed that there and practices that disproportionately pregnant: despair, desperation, even was basically none. “Most often, these burden certain neighborhoods with flat-out denial. But Dr. Lambert, a studies—that’s if they even report on hazards like toxic-waste facilities and primary-care doctor who treats couples men of color—only have 2 to 10 percent. power plants. Those neighborhoods tend having trouble with fertility at Rush Men and women of color are pigeonholed to comprise people with low incomes University Medical Center in Chicago, into studies on STD or HIV risk. And and people of color and also often have says he never imagined he’d be the one as a result, you have this kind of [percep- a dearth of readily available fresh food. to have those feelings. tion] of infertility being a white That leaves many Black men exposed In early 2020, after trying for a baby person’s problem.” to health threats, including these with his wife for two years, he was told by sperm wreckers: a fertility doctor that his sperm quality A small study done by McCray and wasn’t right for conception. It didn’t matter that he was a physician special- izing in infertility. At that moment, he was a man—a Black man at that—and the idea that his sperm was the problem was unfathomable, he says. You’ve probably read the news about how sperm health has been tanking glob- ally. Back in 1992, a study in the British Medical Journal sounded alarms that we were in a crisis—sperm quality and quantity had been steadily declining for 50 years. Another report 25 years later corroborated the downward trend. 28 SEPTEMBER 2022 | MEN’S HEALTH ILLUSTRATION BY NATE KITCH

Endocrine-Disrupting Ground Contaminants There’s no Black people are 75 percent more single reason Chemicals (EDCs) why Black What they’re in: pesticides, building likely than people of other races to men’s sperm live on or near toxic-waste sites— health is in materials, clothing, electronics, and places ridden with substances, trouble. many other products. Although everyone including lead, arsenic, and mercury, is exposed to such chemicals daily, Black that compromise sperm health. Stay Cool men have higher levels in their bodies. Food Deserts Sperm production may drop when your “The accumulation of these chemical exposures is based on where they live, the One in five Black households is located balls are subjected to heat. Dr. Dabaja rec- air they breathe, the occupations they’re where it’s hard to buy fresh, affordable ommends avoiding saunas, hot tubs, and marginalized to have,” explains Jasmine food. So people eat more processed and hot baths, as well as finding somewhere to McDonald, Ph.D., an assistant professor packaged foods—which means more put your laptop other than your lap. of epidemiology at Columbia University. sperm-tanking EDCs. When fresh foods Get to Bed And this consistent and disproportion- aren’t available, rates of obesity and ate exposure to EDCs affects the sperm diabetes also tend to rise, which can Just as cutting sleep can keep you from health of Black men, says Ali Dabaja, raise the risk of less healthy sperm. functioning well, it does the same for M.D., a urologist at Henry Ford Health. your sperm, especially when you get less STEPS MEN CAN TAKE  than six hours a night. Prioritize sleep, Tainted Water and if you snore or constantly wake up Almost 40 percent of the U. S. popu- A MASSIVE AND systematic overhaul of tired, get checked for sleep apnea, which how we treat the planet and the people on can raise the risk of infertility. lation drinks chemically contaminated it would be a good first move. Until that Go Fishing water, according to a report by the happens in a significant way, though, National Resources Defense Council— the best thing Black men—or all men, Omega-3 fatty acids, found in high and much of that water flows through the really—can do right now is take some amounts in tuna and salmon, can taps in communities that are primar- small steps to improve sperm health. increase sperm health, says Dr. Dabaja. ily made up of people of color. Water is Find New Habits To shore up your body’s defenses against contaminated with substances including pollutants in the air, he recommends BPA, cadmium, and lead. “There’s a direct The most important way to give filling up on antioxidants, including vita- relationship between water contamina- sperm a hand is to quit smoking. Yes, min C, vitamin E, and selenium. You can tion and sperm health,” McDonald says. even weed. Smoking cannabis can find these even if fresh food isn’t plentiful decrease sperm count and double the where you live: Saute frozen spinach or Polluted Air chances of abnormal sperm develop- blend it into a smoothie for C , E, and sele- Sixty-eight percent of Black Americans ment. Your sperm doesn’t love when you nium. Canned fish has selenium, too. drink alcohol, either. One study showed Monitor Smart live within 30 miles of a coal-fired power that even five drinks a week reduced plant, which spews heavy-metal pollut- sperm health. Plenty of companies would love to sell ants, including mercury, that have been you a home sperm-test kit for $50 to $80. linked to lower semen quality. But it’s better to spend your money on a co-pay for an actual doctor. Most home WHEN YOUR SPERM IS STRUGGLING test kits give you information about only one aspect of sperm health. A doc can After overcoming disappointment and denial that his measure many. sperm wasn’t in top shape, Carl Lambert, M.D., made Check About an Rx some changes to manage his mind and his stress levels in order to improve his sperm health and his life. Dr. Lambert ended up taking the drug clomiphene daily to help boost his sperm HE RELIED HE FELT WHAT HE NORMALIZED production. He also changed his diet, ON HIS CHURCH HE WAS FEELING. THE SITUATION. upped his exercise routine, and took COMMUNITY. steps to manage stress (see “When Being transparent A doctor put Dr. Your Sperm Is Struggling,” at left). All “The community about your emotions Lambert and his wife these steps prepped him for the IVF reaffirmed that will help you process in touch with another process, which worked after about three my worth is not in the pain, he says. family with fertility months: He and his wife now have a testing results. But He often processed struggles. “That 13-month-old son. I encourage people his own through was tremendously to find support journaling. helpful,” he says. wherever they’re “This is a very emo- comfortable,” Dr. tionally charged Lambert says. journey. Don’t try to go it alone.” MEN’S HEALTH | SEPTEMBER 2022 29

TRANSFOR-NATION! HOW THIS GUY REBOOTED HIS LIFE—AT 36— AFTER HIS HEART ATTACK BY ALLA KATSNELSON DOMINIQUE CUNNINGHAM acedhisAirForcephysical- fitness test the same day he had a heart attack. It was June 2019, and he had just showered but was still sweating and his chest felt tight. His 16-year-old found him on the floor, struggling to breathe. At the hospital, doctors saw his left anterior descending artery was completely blocked and implanted a stent. Cunningham knew he had to turn his health around. “It was actually pretty easy,” he says, “because I knew what the alternative was.” How he did it: DIVERSIFY FIND LOOK FOR YOUR PROTEIN YOUR OWN PACE LOVE IN WORK DOCS TOLD CUNNINGHAM that his AFTER THREE MONTHS of rehab, POST–HEART ATTACK, Cunning- “before” diet—lots of fried foods and Cunningham’s doctors cleared him ham retired from the Air Force red meat all the time—was the kind for the gym. He didn’t feel ready for and took a job that gave him more that can raise the risk of cardiovas- strenuous exercise, so he followed time to pursue coaching. He and cular disease. (For instance, a 2021 his love of basketball and decided another retired vet launched a local study determined that people who to start coaching youth games. youth basketball league called Love ate the most fried foods were at a At first, he’d participate with the of Basketball Elite. Research has 28 percent higher risk of major car- kids during a few drills, but then found that a sense of purpose— diovascular events than people who he worked his way up to full pace. the feeling of a life worth living or ate the least.) As a result, he over- Between that and weightlifting for usefulness to others—is linked hauled his diet: He went from eating about 45 minutes twice a week— to a lower risk of cardiovascular red meat almost daily to cutting it a routine he started in rehab— disease. Running up and down the out entirely, opting for leaner pro- Cunningham now hits the 150 min- court helps lower that risk further. teins and skipping the fried shrimp utes of moderate-intensity exercise and fried chicken. Now dishes like per week that’s recommended to shrimp-and-pesto pasta and grilled reduce the risk of another attack. chicken with chipotle-orange glaze are in his regular rotation. UNDER 2% 5 15 to20 Courtesy Dominique Cunningham NUMBER OF YEARS EARLIER 40? INCREASE EVERY YEAR IN HEART NUMBER OF YEARS YOU CAN WAIT THAT CORONARY HEART DISEASE ATTACKS IN GUYS 40 AND UNDER, PER THE BETWEEN CHOLESTEROL CHECKS IF YOU USUALLY HITS IF YOU HAVE UNTREATED YOU’RE STILL HAVE A LOW RISK OF CARDIOVASCULAR FAMILIAL HYPERCHOLESTEROLEMIA, AT RISK MOST RECENT DATA (2000 TO 2016). PROCESSED AND SUGARY FOODS ARE LIKELY DISEASE, PER THE CDC. (START AT A GENETIC CONDITION AGE 20.) IF YOU HAVE RISK FACTORS, THAT AFFECTS 1 IN 250 PEOPLE. CONTRIBUTORS, SAYS CUNNINGHAM’S TALK TO A DOC ABOUT FREQUENCY. CARDIOLOGIST, CHRISTOPHER MANHART, D.O. 30 SEPTEMBER 2022 | MEN’S HEALTH

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CHANGE FOR THE BETTER BACK TO SCHOOL! ((FFOORRYYOOUU??) ) Whether you want to give your I WOULD CONSIDER MYSELF intelligent and suc- mind a workout or find a whole cessful, but when it comes to the economy, I have new line of work, the real trick is no clue. What I usually do when I have a finan- cial question is ask my family, all of whom have schooling yourself on where to enroll. M.B.A.’s. But because they’ve been taking more and more time to respond to my emails asking BY KEVIN SWAN them to explain NFTs (again), I knew I had to gain more intellectual independence. I knew I should probably head back to school. PHOTOGRAPHS BY JEFFREY WESTBROOK MEN’S HEALTH | SEPTEMBER 2022 33

LIFE ONLINE U Luckily for me, online learning has Klein-Collins recommends what she access to its vast bank of classes. (Bill boomed during the past two years. Covid describes as “minimal-commitment, Nye on science and problem-solving! pushed face-to-face university courses user-friendly online options [that cover] Cornel West on philosophy!) online, while shelter-in-place measures some basic material.” made people want to learn again. In My Krugman-led class included 22 fact, U. S. searches for online learning, I was never a fan of school, but I’m lessons, each under about 15 minutes. e-learning, and massive online open all about “minimal commitment,” so Although I fully intended to start from courses (or MOOCs; more on those later) I followed Klein-Collins’s advice and the beginning and watch every single increased up to fourfold between late enrolled in Paul Krugman Teaches Eco- session, after the second day, I started to March and early April 2020, according nomics and Society on MasterClass.com. episode-hop, fast-forwarding to the good to a 2020 report. Part of that might have Krugman, for the unfamiliar, received parts. (How great would this trick have been lockdown boredom, but you can’t the Nobel in economics in 2008 and is been back in college?) Krugman assigned ignore availability, either. The pandem- an op-ed columnist for The New York me no homework, he didn’t demand ic also increased enrollment in online Times. MasterClass costs $180 for an I show up at a specific start time, and courses by 93 percent, according to 2020 annual membership, which gives you he didn’t give a single test. Relieved of data from NC-SARA, a nonprofit helping distance-education programs. The Most Awesome Online Courses Despite all this, I still had my reser- You Can Take vations about reenrolling. The last time I had to attend an actual class • Depending on the was the spring of 2004 as a broadcast- goal you have now. journalism major. Since then, Tom Brady has won five Super Bowl rings, Social-Media Mastery eight new Supreme Court justices have been appointed, and Twitter has iPhone Photography, via Skillshare become a thing. Okay, yes, learning HDR, Pano, and Portrait modes And then there was the whole ordeal will vastly enhance your social game, but this of what kind of class to choose. Every course also offers a run-through of skills that extend scholastic entity from the University beyond settings. You’ll learn how to frame shots, of Phoenix to Harvard Business School play with light, and edit. Instagram, get ready. offers online courses and degrees. Sites like MasterClass, Skillshare, Mindvalley, $168 FOR ANNUAL MEMBERSHIP and LinkedIn Learning all offer multi- unit programs. And MOOCs hosted by organizations like Coursera offer free college-level classes—from English Com- position I to Game Theory—to students across the planet. After considering all this, I felt like I needed to take a class on how to take a class. So I contacted Becky Klein-Collins, author of Never Too Late: The Adult Student’s Guide to College. “My advice to someone interested in returning to learning in some way is to be very clear about what the person’s goals are,” Klein-Collins says. If you’re a guy looking to climb the corporate ladder (or switch to a whole new ladder), Klein- Collins recommends asking your employ- er what kind of skills or credentials are needed for your goal. “More and more, employers are open to alternative creden- tials—not just a bachelor’s degree—espe- cially if they are credentials that have cachet in a particular industry,” she says. But then there are guys like me, who just want to advance their understanding instead of their career. For those people, 34 SEPTEMBER 2022 | MEN’S HEALTH

pressure and restrictions, I found that I key. Research backs this up: A 2021 study After taking Krugman’s MasterClass, actually retained more. I was watching to found that students participated more, I began poking around the websites develop instead of simply regurgitate. were more engaged, and felt better able to of my local colleges and checking out understand complex concepts when their Coursera. While I still don’t understand And I was surprised that I was finally teachers got them excited to learn. NFTs, I’m okay with that. Taking a class able to comprehend topics like taxes and for fun also made me realize that I don’t the Great Recession of 2008. Maybe it There’s a snowball effect at work, too. have to know everything about every- was that MasterClass broke up complex The more you learn, the better you get at thing. For curious “minimal commit- topics into bite-sized nuggets. But I learning, according to the work of Ulrich ment” guys like me, it’s less about who couldn’t help thinking there was some- Boser, the author of Learn Better. And a you want to be and more about under- thing more important at work: Maybe it life of learning has benefits beyond just standing who you actually are. Which, was that I didn’t have to learn. knowing stuff. It can lead to a resilient coincidentally, will be the first line of my brain, a stronger social life, a bigger pay- opening MasterClass session, whenever Whether you’re watching an expert-led check, and a potential off-ramp to a better they decide to sign me on. video series or enrolling in a subject-driven paying and/or more fulfilling next gig. global online course, that enthusiasm is Kitchen Proficiency Next-Level Fitness Science & Cooking, via edx.org Hacking Exercise for Health, via Coursera Learn chemistry, physics, and engineering skills from Harvard researchers and—here’s the big This roughly 23-hour program, which you can draw—trained chefs. You’ll hone your STEM abilities break up according to your schedule, taps and reap the delicious results of your dedication. the expertise of two legendary kinesiologists. You’ll cover what’s new in strength and aero- bic-exercise research—and how to apply it to your own training. FREE Dom (sticker illustration). Prop styling: JoJo Li. The Science of Well-Being, That Raise Almost 4 million people have taken this happiness and Chris Voss Teaches productivity class taught by Yale psychology professor the Art of Negotiation, Laurie Santos, Ph.D. Prepare for a complete overhaul via MasterClass of your definition of happiness, brain “rewirement chal- lenges,” and a whole new way of thinking. Former FBI lead hostage negotiator Chris Voss equips FREE you with lessons on tactical empathy, body language, and bargaining. Your move, boss. $180 FOR ANNUAL MEMBERSHIP

LIFE CART SMARTS Prices are up. Buying power is down. But tightening your budget shouldn’t come at the expense of a healthy, delicious diet. We asked our go-to dietitians for essentials that deliver the most bang for your buck—and taste amazing. DOLE BANANAS WYMAN’S TRIPLE BERRY “Bananas are among “Frozen berries are the cheapest pro- significantly cheaper duce,” says Brian than fresh, are just as St. Pierre, R.D., a nutritious, and are a Men’s Health advi- great option to help sor. They also play keep berries in your rota- well with pretty tion,” says St. Pierre. much any other fruit. Key nutrient: 7g fiber Key nutrient: 3g fiber KELLOGG’S KODIAK CAKES PROTEIN OATS RAISIN BRAN Oats are cheap. Protein pow- It’s a good source of der is not. But these whole- eight vitamins and min- grain oats contain pea-protein erals, including mag- concentrate. Make them with nesium and iron, which milk and top with peanuts aids muscle function. for a simple protein-packed Tastes great, too. meal, says Abby Langer, R.D. Key nutrient: 7g fiber Key nutrient: 10g protein CHOBANI GREEK SUN-MAID DRIED YOGURT, WHOLE MILK MISSION FIGS PLAIN (32 OZ) “With five grams Buy this high-protein, of fiber for every calcium-rich, tasty stuff three to five figs, by the tub. You’ll use these are a great way it in breakfast bowls, to add to your daily in tuna salad, and as a total fruit intake,” baked-potato topper. says MH advisor Chris Mohr, R.D. Key nutrient: 16g protein Key nutrient: 5g fiber DAVE’S KILLER BREAD CLIF NUT BUTTER Food styling: Rebecca Jurkevich. Prop styling: Stephanie Yeh. EPIC EVERYTHING BAR, PEANUT BUTTER BREAKFAST BREAD The whole grains, Two slices of this protein, and dose of hearty bread have good fats in this nutri- as much fiber as a tionally balanced medium apple and snack bar will help a decent amount of you power through protein. And the to your next meal. “everything” variety Key nutrient: 11g fat tastes just like a bagel. Key nutrient: 2g fiber PHOTOGRAPHS BY CHRISTOPHER TESTANI 36 SEPTEMBER 2022 | MEN’S HEALTH

©2020 Tyson Foods, Inc.

LIFE CART SMARTS TRIDENT SEAFOODS CALIFORNIA OLIVE ALASKA SALMON BURGERS RANCH EXTRA VIRGIN They’re an easy, flavorful Olive is rich in antioxidants source of omega-3’s, says Dezi and healthy fats. This oil is Abeyta, R.D.N., an MH advisor. smooth, so it’s perfect for Crumble into tacos, pop on a cooking, but it has a hint breakfast sandwich, or tuck of spiciness, which makes into a pita with tzatziki sauce. it great for salads, too. Key nutrient: 20g protein Key nutrient: 14g fat DAISY PURE & BUSH’S BEST SIDE- NATURAL COTTAGE KICKS SOUTHWEST CHEESE, 4% MILKFAT ZEST PINTO BEANS A few spoonfuls Beans are an inexpen- straight out of the sive source of fiber, container with a piece protein, iron, and more. of fresh fruit serve This can contains as a solid snack any tender, creamy beans time of day. Key preseasoned with nutrient: 13g protein jalapeño and cilantro. Key nutrient: 5g fiber MINUTE RED QUINOA & BROWN RICE WITH GARLIC EGGLAND’S BEST CLASSIC EGGS This mix of whole grains is your new base for Eggs have it all: protein bowls. (Might we protein, vitamin suggest chicken curry D, omega-3 fatty or grilled swordfish?) acids. This brand’s Key nutrient: 5g fiber eggs taste bright, clean, and fresh. A BIG BAG OF POTATOES Key nutrient: 6g protein Red, russet, yellow—they’re all “a source of vitamin C, potas- PLANTERS sium, and fiber,” says Langer. NUT-RITION “Best of all, they’re a vehicle for MEN’S HEALTH MIX anything from tuna and toma- toes to lentils and guacamole.” Yes, we helped Key nutrient: 4g fiber build this combo of peanuts, almonds, WILD PLANET WILD SARDINES and pistachios. IN WATER, NO SALT ADDED Each nut brings its own health Don’t hold your nose. They’re benefits. Key loaded with protein, omega-3’s, nutrient: 14g fat immunity-aiding vitamin D, iron, and potassium. Treat them as you would MORE SUPERMARKET SAVIORS tuna fish. Key nutrient: 18g protein For 30 additional Best Foods for COMBINE THESE 3, MAKE A MEAL Men—from beer to bacon—head to MensHealth.com/bestfoods2022. THE PROTEIN: BELL & EVANS CHICKEN THIGHS THE SIDE: BIRDS EYE Per 5 oz: NORMANDY BLEND They’re cheaper than breasts but have the The broccoli, cauliflower, same amount of protein. carrots, zucchini, and Roasted, these thighs squash make for a simple, taste rich and meaty. antioxidant-loaded side. Per 4 oz: 250 cals, 20g protein, 0g carbs, 19g fat Per ¾ cup: 20 cals, <1g 38 SEPTEMBER 2022 | MEN’S HEALTH protein, 3g carbs (1g fiber, 0g added sugar), 0g fat

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LIFE 5 FOR $50 You shouldn’t have to sacrifice flavor or protein to eat on a budget. All you have to do is shop smart and batch-prep. With our new 5 for $50 plan, you’ll create meals that go hard on muscle building and BY MATTHEW KADEY, R.D. SHOP IT We’re guessing you have cooking oil and seasonings. Scan here for a grocery list that accounts for everything else. blocks for five meals. Think of it as kitchen sweat equity, with a payoff of eating awesome all week. CHICKEN TINGA: SAAG SAUCE: THE EXTRAS: Food styling: Rebecca Jurkevich. Prop styling: Stephanie Yeh. 1 . In a large pot, heat 2 tsp oil 1 . In a medium pan, heat 1 . Salt and pepper over medium high. Add 2 tsp oil over medium. Add 2 chicken thighs in an 1 onion (chopped). Saute till ½ cup onion (chopped) and oiled pan over medium high, soft, about 5 minutes. cook 3 minutes. 4 minutes per side. Chop 2. Stir in 2 garlic cloves 2 . Add 2 garlic cloves and set aside. (minced), 1 chipotle pepper (minced) and 1 Tbsp ginger 2 . Preheat your oven to (chopped), 1 tsp dried (chopped); cook 1 minute. 350°F. Arrange 3 corn oregano, and ½ tsp cumin. Add 1 tsp garam masala, tortillas in a single layer on Cook 1 minute. ½ tsp cumin, ⅛ tsp cayenne, a baking sheet and brush with 3. Add 1 can diced tomatoes ½ tsp salt, and 3 cups oil on each side. Bake until with juices, 4 boneless, spinach. Saute until wilted. crispy, about 12 minutes. skinless chicken thighs, and 3. In a blender, add the spin- 3 . Mash ½ cup black beans 1 cup corn. Cook till chicken ach mixture, ⅓ cup plain with 2 Tbsp liquid from the is 165°F, about 15 minutes. yogurt, ⅓ cup cilantro, and can, ¼ tsp cumin powder, 4. Transfer the meat to a cut- 2 tsp fresh lemon juice. and 2 tsp fresh lime juice. ting board, shred, stir it back Blend until smooth. Set aside Set aside. into the sauce, and season. till ready to pack. 4 . Cube the tofu. Set aside. Refrigerate till ready to pack. 40 SEPTEMBER 2022 | MEN’S HEALTH PHOTOGRAPHS BY CHRISTOPHER TESTANI

T H E E X P E R T : M AT T H E W K A D E Y is a registered dietitian and the author of Rocket Fuel: Power- Packed Food for Sports and Adventure. to reheat and eat all week. Each of these five meals has more than the 30 grams of protein you need to build muscle. 1 Chicken Tinga Tostadas Pack each separately: crispy corn tortillas, mashed beans, and 1 cup chicken tinga topped with 3 Tbsp pumpkin seeds. Spread the black-bean mash on the tortillas and top each with ⅓ cup reheated tinga. Nutrition per meal: 734 cals, 36g protein, 103g carbs (20g fiber), 21g fat 2 Chicken and Rice In a container, add 1 cup brown rice, ¼ cup chopped onion, ½ Tbsp minced ginger, ¼ cup corn, 1 minced garlic clove, and the chopped chicken. Reheat 3 minutes. 736 cals, 62g protein, 59g carbs (5g fiber), 23g fat 3 Chicken Tinga Burrito Bowl Pack 1½ cups chicken tinga. In another container, layer 2 cups premade broccoli slaw (scan the code on the opposite page for more info), ¼ cup avocado salsa (ditto), the re- maining black beans (rinsed), 1 Tbsp pumpkin seeds, a lime wedge, and cilantro. Mix the reheated tinga with the other ingredients. 516 cals, 39g protein, 70g carbs (22g fiber), 11g fat 4 Tofu Saag Bowl Layer the remaining rice, the saag sauce, and half the tofu. Pack a handful of cilantro leaves to add on top, if you want. 600 cals, 33g protein, 63g carbs (11g fiber), 26g fat 5 Chili Tofu Tacos Season the remaining tofu with 2 tsp chili powder and pack. In another container, pack 3 tortillas. In a third, layer 1 cup slaw mix and ¼ cup avocado salsa. Reheat the tofu and tortillas, then assemble the tacos. 682 cals, 35g protein, 82g carbs (17g fiber), 24g fat MEN’S HEALTH | SEPTEMBER 2022 41

LIFE HOME FRONT PARTY ON PATIO! CoTmwpoa’sny THE Go easier on cocktail- Take the fun outside with the best new grilling, ing by bumping down chilling, and stargazing gear. Bonus: This stuff all works well the booze in these two-ingredient drinks. on rooftops and by apartment pools, too. Fire escapes? Probably not. BY CHRISTIAN GOLLAYAN —SUSANNAH SKIVER BARTON, SPIRITS EXPERT Your New Firepit: PALOMA 2 PARTS GRAPEFRUIT SODA 1 PART TEQUILA OR MESCAL Finish with: a sprinkle of flaky salt, 1 lime wedge TINTO DE VERANO 1 PART LEMON-LIME SODA 1 PART RED WINE e Finish with: lemon or orange wheels PORTO TÓNICO e 2 PARTS TONIC WATER 1 PART WHITE PORT let you see Saturn. Hook it up to with devices twice as big. It’s Finish with: fruict slices a smartphone app to power up also voice-control-enabled or fresh herbs the StarSense feature, which for those lazy days or nights shows you how to align your lens you don’t want to get off your HIGHBALL with galaxies and planets within lawn chair. $399; sonos.com view. No spaceship required. 2 PARTS $480; celestron.com CLUB SODA Courtesy brands (products) OR SELTZER Your New Grill: 1 PART DEALER’S Spark CHOICE ( W H I S K E Y, Plug in this electric-powered rig, RUM, turn the ignition dial, and light W H AT E V E R ) Spark’s compostable charcoal “briqs.” The compressed hardwood Finish with: 1 citrus coals fuel the cooking with heat and peel or wedge add flavor. $1,099; sparkgrills.com 42

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LIFE THE AGE OF WAY TOO MUCH TV In the world of excess-tainment, where does the epic For you, maybe nowhere—and that’s okay. BY EVAN ROMANO REMEMBER WHEN watching TV latest epic is expected to become the most the idea that you need to be up-to-date, zon Studios (The Lord of the Rings: The Rings of Power). Courtesy Alamy (True Blood, Gollum). Courtesy Paramount Network (Yellowstone). Courtesy Hulu (Handmaid’s Tale). used to be fun? About a decade ago, expensive TV show of all time, with an because it’s now impossible to be. following popular television meant keep- estimated budget of $1 billion. But then ing up with a handful of tentpole shows. there’s the soul-crushing rumor that “If you’re not instantly gripped by the As long as you took in the meth-cook each of the first few episodes could have a idea of watching it or you don’t have time, madness of Breaking Bad, embraced the 90-minute run time—movie length. just move on,” D’Addario says. Fans argue ’60s sleaze of Mad Men, and kept your that a show “gets good in episode 4” or that goblet full for Game of Thrones, you were Tania Yuki, the chief marketing “season 2 is better than 1.” (Network TV basically set. Ah, yes, those were the days: officer of the media-analytics company didn’t require hours of buildup—it had Netflix was still in the fight for stream- Comscore, can explain some of this: to earn its keep, every episode, or risk ing dominance, big networks were in a With streaming shows not having to fit cancellation.) D’Addario recommends post-Lost relevance recession, and Law & into a set 30- or 60-minute network time going Marie Kondo on your TV habits. If Order filled in the gaps. slot, there’s more freedom. “It makes it doesn’t spark joy, zap it. If your inner Now TV is work. You’ve already read sense to enable longer episodes, because dad can’t bear the idea of the drugged-out about the number of services (Disney+, once you have a captive audience, why teens of Euphoria, then why bother? If you Hulu, HBO Max, and so on) and the not keep them as long as practical rather watch the first 30 minutes of The Rings of sheer volume of programming, but now than risk them switching to another Power and it doesn’t compel you, let it go. there’s the issue of length. What was once show?” Yuki says. the 22-minute-episode standard of The It’s not just that there’s so much TV but Simpsons grew into the 49 minutes of I guess it makes sense—for streaming that there’s so much good TV. Film stars Breaking Bad and then ballooned into services. But with so many sprawling sto- are all in on streaming. Kevin Costner is Game of Thrones’ 57-minute mini movies. ries, how do you keep up? Free time is fleet- unstoppable on Yellowstone. Ben Stiller’s (Inventing Anna, I want all those hours ing, and the decision between catching up directing on Severance makes the show. of my life back.) You used to watch one on this show, starting that show, or finally Kate Winslet carries Mare of Easttown. episode a week and be caught up. Now you finishing up a third is an unnecessary Sure, there’s a glut of schlock out there, but can watch weeks’ worth of TV and still (and, admittedly, silly) form of stress. you can skip that, too. It’s okay not to care never feel that way. what anyone else thinks is must-see TV. Which brings us to this month’s new I talked to Daniel D’Addario, a chief TV debut: Amazon Prime Video’s The Lord of critic for Variety, about all this—and he Still can’t figure out what to watch? the Rings: The Rings of Power. Amazon’s handed me the keys to freedom. “There’s Law & Order is now streaming on Hulu. so much TV that no one show is going to be a must-watch or must-discuss,” he EVAN ROMANO is the culture editor of says. That’s right. Unburden yourself of Men’s Health. MY PRECIOUS(TIME) READ 3.65% OF WAR AND PEACE RUN A 10K, WITH TIME FOR A BAGEL AND A BANANA AT THE FINISH LINE DO THE WORKOUT ON PAGE 22, THREE TIMES 44 SEPTEMBER 2022 | MEN’S HEALTH



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LIFE GROOMING GET YOUR TEETH IN LINE Stress-induced grinding, decades of coffee drinking, and all that “forgetting” to floss add up. Here’s your fix. BY GARRETT MUNCE 1 GetontheSchedule 5 EmbraceBraces With both your dentist and You may be tempted to go your brushing, says cosmetic with invisible aligners like dentist Michael Apa, D.D.S. Invisalign, but you have to Schedule a dental visit every wear them for 22 hours a day, six months minimum. Brush says Dr. Apa. Lingual braces— your teeth twice a day, use brackets on the backs of your toothpaste with fluoride, teeth—are better for people and floss at least once a day. who can’t commit to aligners. Use: CO. BY COLGATE TLC No matter what you choose, TOOTHBRUSH; $9 get them from a professional, who can monitor progress. Use: CANDID CLEAR ALIGNERS; prices vary 2 ProtectYourGums 3 SlowtheGrind 4 Gingivitis, caused by plaque Habitual grinders wear teeth down, which Whiten Up buildup, inflames the gums, says can lead to root canals. A dentist can fit you cosmetic dentist Marc Lowen- with a night guard, which costs Genetics berg, D.D.S. Ensure you’re brush- $300 to $1,000. But an “over- determines ing the gumline, where plaque the-counter guard is better than teeth white- lurks. Use: ORAL-B IO SERIES 9 nothing,” Dr. Lowenberg says. ness, says Dr. ELECTRIC TOOTHBRUSH; $300 Use: DENTEK PROFESSION- Lowenberg. “My recommen- AL-FIT DENTAL GUARD; $25 dation is that patients have a professional cleaning and in-house whitening treatment done back-to-back every six months and then use at-home kits to maintain results,” says Dr. Apa. Use: AURAGLOW CUSTOM WHITENING KIT; $45 THE SECRET HOLLYWOOD TOOTH FAIRY Dan Forbes (IT’S VENEERS.) These thin porcelain shells permanently attach to your teeth and are responsible for pretty much every A-list smile you see on screens large and small. While veneers may create a perfect-looking smile, they’re also restorative, says Dr. Apa. Veneers can “change collapsed bites, underbites, overbites,” he says. They aren’t cheap—the average veneers cost $2,000 to $5,000 per tooth—but they’re the gold standard. 46 SEPTEMBER 2022 | MEN’S HEALTH

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LIFE COOL DAD T H I S M O N T H : OL I V E R J E F F E R S is a writer and illustrator of numerous children’s books, including Stuck, Here We Are: Notes for Living on Planet Earth, and What We’ll Build. I’ll admit that I may have treated my son as my accessory during this time, sometimes even going so far as to pick his outfit to complement mine. Fashion was the one area of parenting where I felt like I had control. Sleep schedules, mealtimes, and work-life balance were in complete chaos, but if my son and I looked sharp, I felt like I had at least one thing in order. Then everything fell apart. During Christmas 2019, our family traveled to my older brother’s house in Belfast. My son’s older cousins are both avid Manchester United fans who I don’t believe wear anything except head-to-toe United kits. My son looked at his trendy lumberjack overalls and plaid shirt and suddenly seemed disappointed. After that Christmas, he only wanted to wear TIMEIT’S TO clothes you wear to play sports—and he no longer wanted help getting dressed. GET DRESSED! We were back to chaos. In late 2021, this all came to a head, as most things do, when I was trying to get my son out the door and into the car. He had misplaced a hat he thought would complete his outfit (it didn’t, but whatever) and I betrayed my usual calm by grumpily grunting, “You look fine! Now get in the car!” We left without the hat, he cried, and my wife offered some Fatherhood and fashion make calm, sage wisdom: “It’s not about what you wear; it’s about how you feel.” I’m not for a good fit—until someone sure whether those words were for me or grows out of it. BY OLIVER JEFFERS my son, but they landed for both of us. My son was growing into what all WHEN MY SON WAS BORN,  From ages two to four, my son would let parents fear yet also desperately crave: independence. Trying to control him I didn’t think he’d grow into a small me dress him in anything. Striped leggings would only ever lead to more blowups. human I would enjoy dressing. I fully ac- with a pair of red wellies, a turtleneck, Since Hat-Pocalypse ’21, I’ve learned to knowledge that this is an odd statement. and a baseball cap—all topped off with a accept my son’s own developing sense I’d assume most American fathers look bright-yellow raincoat. A classic French of style. And we’ve found so many other forward to the day they can throw around chore coat with a sailor’s sweater and a wool ways to connect beyond style (space! a football with their kid (I’m Irish, so it’s cap akimbo, just so. He would wear it all, at painting! camping!) that I haven’t had to fútbol) or mow the lawn with them on least for a bit, and he always looked great. buy a fútbol jersey. Yet. their lap (okay, yes, we have lawns, too). “I’ll admit that I may have treated my son as my accessory during this time, But when my son turned two, some- sometimes even going so far as to thing seismic happened: He could pick his outfit to complement mine.” wear an outfit for more than four hours ILLUSTRATION BY REMIE GEOFFROI without decorating it in either bodily or food-related by-product. His ability to remain relatively clean and my interest in fashion aligned, and suddenly we had something in common. 48 SEPTEMBER 2022 | MEN’S HEALTH