Men’s Health

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“You get a mind, a body, and a lifetime. What you do with the first two determines the last one.” —CORWYN COLLIER, P. 52 Ultimate Men’s Health Guys photographed exclusively for Men’s Health by Tyler Joe. Styling by Ted Stafford. Styling assistance by Rashad Minnick. Grooming by Todd Harris for Honey Artists. Set design by Todd Wiggins for Mary Howard Artists. Tailoring by Darlene DeAndrade. On the covers: Tank and shorts by Gymshark; sneakers by New Balance. This page, from left: On Felipe Proaño: Tank and pants by Reigning Champ; sneakers by Nike. On Corwyn Collier: Tank by Rhone; pants by Emporio Armani; sneakers by Adidas. On Brad Schaeffer: Tank by VRST; pants by Lululemon; sneakers by Nike. FEATURES 52 THE 60 STRONGER, 72 THE 78 THE 84 THE SCARS ULTIMATE FASTER, BETTER SEEKER LAZY DIET OF UVALDE MH GUY 2023 TOGETHER Aaron Rodgers, Enough of Last May, 19 We searched the No one makes a big the ayahuasca- restrictions and children and nation for some change alone, as chugging, vax- rules and calorie two teachers were real-life heroes. these men reveal. shirking four-time counting. Here’s killed in a school The guys we found Featuring FitLit NFL MVP, talks how to be smart shooting. For have a lot to teach Club, Cory Booker, football, aging, and healthy the town’s only us about strength, Charles Kelley, Tom spirituality, and with your meals pediatrician, the resilience, and Arnold, and Tyler the meaning of life. with minimal healing is just being better men. James Williams. effort. Really! beginning. BY BEN COURT BY THE EDITORS BY THE EDITORS BY JOSHUA ST. CLAIR PHOTOGRAPH BY TYLER JOE MEN’S HEALTH | JANUARY • FEBRUARY 2023 1

CONTENTS COVID LESSONS LIFE What the pandemic is 27 Make your commute continuing to teach us about our health. the highlight of your day. (See page 20.) 30 5 for $50: Turn MH WORLD BODY 20 Wait, so do you Sarah Anne Ward/the Licensing Project game-day chili and 7 What you’re quitting 11 Home Gym Awards! still need a mask? wings into a week of The lessons we’re protein-packed feasts. in 2023, all your night- Lift, stretch, and learning from Covid time snacking ques- recover with the best three years later. 32 Eight ways experts tions answered, and of this year’s fitness the world’s reaction gear. No gym 22 Seven minutes for are saving money this to Jonathan Majors’s membership required. year, from drinking less conquering physique. exercise, 13 for medita- to cooking more. 16 Kick off your year tion, and six other num- bers that can improve 34 Real guys. with this muscle-building your health now. full-body workout. Real transformations. 24 Supplement Real wardrobe 18 6 A.M.: Imagine Dragons upgrades for 2023. Check: Is cow-derived frontman Dan Reynolds colostrum really 38 Use these grooming battles his demons with a health cure, or just dumbbells. a bunch of bull? products and defend your face and body against a winter beating. 41 Ultimate Guy Trip: 5 Adventures in Austin. 42 Best of the Best: The best (ear)buds you can get this year. 43 Cool Dad: LeVar Burton on parenthood’s late chapters—watching your child do things without you. MIND 45 The Quitter’s Guide to Winning: Yes, saying goodbye can make you stronger and happier. 48 Approaching 50? Five late-career achievers prove how you’re just getting started. 50 Making a relationship work isn’t about avoiding fights. It’s about fighting better. 51 How professional calm guy Jay Shetty stays chill and focused all day long. + 92 Six Pack: Snowboard icon Shaun White’s favorite gear on and off the slopes. 2 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

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TEAM Personnel Question: What’s your go-to snack MEET THE when you’re hangry? MEN’S HEALTH Richard Dorment Nancy Berger ADVISORY EDITOR-IN-CHIEF SVP, GROUP PUBLISHING DIRECTOR PANEL Jamie Prokell Creative Director Jack Essig SVP, Publishing Director The doctors, scientists, and trainers who keep us Caryn Prime Executive Managing Editor Kathy Riess Group Executive Financial Director honest and up-to-date. Leslie Picard VP, Sales BRAIN HEALTH EDITORIAL “Toast with Kristina McMahon VP, Marketing P. Murali Doraiswamy, M.D. Ben Court, Jordyn Taylor Executive Editors butter and Marnie Braverman, Marianne Civiletto CARDIOLOGY John Elefteriades, M.D. Ebenezer Samuel Fitness Director Manuka honey, Group Marketing Directors Foluso Fakorede, M.D. David Wolinsky, M.D. Ben Paynter Features Editor a handful Bridget McGuire Group Executive Director DERMATOLOGY Nojan Aminosharei Entertainment Director of nuts, and INTEGRATED ADVERTISING SALES Brian Capell, M.D., Ph.D. Rachel Epstein, Paul Kita Deputy Editors kombucha.” Colleen Kollar LaRoche, Hazel Jane Lyons, Corey L. Hartman, M.D. Marty Munson Health Director Adnan Nasir, M.D., Ph.D. Julia Whalen, Doug Zimmerman EMERGENCY MEDICINE Keith Nelson Jr. Senior Editor Jedidiah Ballard, D.O. Executive Directors, East Coast Italo M. Brown, M.D., M.P.H. Sean Abrams Senior Editor, Growth & Engagement Jee Ahn, Margot Becker Giblin Robert Glatter, M.D. Brett Williams Fitness Editor ENDOCRINOLOGY Executive Directors, West Coast Sandeep Dhindsa, M.D. Evan Romano Culture Editor “Really good Monique deBoer, Alexis Herder, Vicky Levy EXERCISE SCIENCE Cori Ritchey Associate Health & Fitness Editor cheese (like Martin Gibala, Ph.D. Joshua St. Clair Assistant Editor Challerhocker Sales Directors, East Coast Mark Peterson, Ph.D., C.S.C.S.*D Milan Polk Editorial Assistant or Tartufo). Hope Agase Sales Director, Midwest Brad Schoenfeld, Ph.D., C.S.C.S. Maybe with Dawn Franco Direct Response Manager GASTROENTEROLOGY ART Andrew Kramer Kramer Media, Pacific Northwest Felice Schnoll-Sussman, M.D. Matt Ryan Senior Art Director crackers. Erin McDonnell McDonnell Media, Southeast Travel INTEGRATIVE HEALTH Chloe Krammel Digital Designer Maybe not.” Patty Rudolph PR 4.0 Media, Southwest Brenda Powell, M.D. INTERNAL MEDICINE Leanne Mattern Design Assistant Sarah Wiley Mandel Media, Southeast & DC Metro Keith Roach, M.D. Jason Speakman Associate Digital Visual Editor Paulina Carrillo, Angela Martinez, MENTAL HEALTH Gregory Scott Brown, M.D. Matthew Montesano Digital Imaging Specialist Emily Stevens Sales Assistants Thomas Joiner, Ph.D. Avi Klein, L.C.S.W. “A peanut- Karen Ferber Business Manager Drew Ramsey, M.D. butter Emma Chapman Research Manager NUTRITION Dezi Abeyta, R.D.N. sandwich or, Lynn Scaglione Production Manager Brian St. Pierre, R.D., C.S.C.S. PAIN MEDICINE if I have the INTEGRATED MARKETING Paul Christo, M.D., M.B.A. energy, miso Stephanie Block, Christina Cordero, Ariel Kaye Lee Boyce, C.P.T. Executive Marketing Directors Mike Boyle, M.Ed., A.T.C. soup.” Christie Lemley Brand Strategy & Storytelling Director Ben Bruno, C.F.S.C. Alwyn Cosgrove, C.S.C.S.*D Bonnie Blue Marketing Director David Jack Kelly Roma Marketing Director, Special Projects DeVentri Jordan Mubarak Malik Harley Gates, Rhyan Kelly Associate Marketing Directors David Otey, C.S.C.S. Don Saladino, NASM Stephanie Rubino Senior Marketing Manager UROLOGY Janna Ojeda Assistant Managing Editor “Apple slices Caroline Hall Associate Marketing Manager Elizabeth Kavaler, M.D. John Kenney Managing Copy Editor and peanut Grace McLoughlin Manager, Special Events Larry Lipshultz, M.D. Alisa Cohen Barney Senior Copy Editor butter! Maybe WEIGHT MANAGEMENT Connor Sears, David Fairhurst with a drizzle Lulu Zeitouneh Creative Director David Katz, M.D., M.P.H., FACPM, FACP of honey and Paula Prado Senior Art Director Fatima Cody Stanford, M.D., M.P.H., a sprinkle of cinnamon.” PUBLIC RELATIONS M.P.A., M.B.A., FAAP, FACP Jaime Marsanico Senior Director, Public Relations Jeff Volek, Ph.D., R.D. CIRCULATION Assistant Copy Editors Rick Day VP, Strategy and Business Development RESEARCH PUBLISHED BY HEARST Jennifer Messimer Research Chief Steven R. Swartz President & Chief Executive Officer Judy DeYoung Assistant Research Editor “Honey- William R. Hearst III Chairman wheat pretzel Frank A. Bennack, Jr. Executive Vice Chairman CONTRIBUTING EDITORS twists with Mark E. Aldam Chief Operating Officer Milo F. Bryant, Michael Easter, red-pepper HEARST MAGAZINES, INC. Philip Ellis, Garrett Munce, Zachary Zane hummus for Debi Chirichella President VIDEO dipping.” Dorenna Newton Executive Producer Tony Xie, Elyssa Aquino Senior Creative Producers Kyle Orozovich Senior Video Editor Janie Booth, Carly Bivona Associate Producers “White rice, HEARST MEN’S FASHION GROUP an egg, and Nick Sullivan Fashion Director some furikake. Alfonso Fernández Navas Market Editor It satisfies like Rashad Minnick Fashion Associate a real meal and comes together ADMINISTRATION so quick!” Caryn Kanare Editorial Business Manager Mariah Schlossman Editorial Business Assistant MEN’S HEALTH 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 Getty Images 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. 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BRING YOUR 90-DAY TRANSFORMATION CHALLENGE: ABS THE ONLY 6 DUMBBELL WORKOUTS THE LOSE YOUR GUT GUIDE

BEHIND THE SCENES WITH THE EXPERTS, ADVISORS, AND READERS WHO BRING MEN’S HEALTH TO LIFE, AND THEN SOME. JUST QUITALREADY On page 45, read about gutting the stuff you don’t need from your life—and how good it feels to be free of it. WHAT’S THE ONE THING YOU  Screen WANT TO QUIT IN 2023?  addiction Social media @haunted.klaus @the_real_american_ pharoah Being Unhealthy relationships overweight that affect my because of mental health excuses @dougalldubinak @karchee3 Biting my nails @adi.shetye Dan Saelinger/Trunk Archive Being a sports fan. Unproductive I want to quit putting It costs excessive self-criticism things off to later... amounts of time, money, 2023 will be the year stress and emotional @jjtrouble of “DO IT.” drain . . . leaves me with little other than frustra- @pierrebab tion and heartbreak. Smoking @OneBeforeIDie67 @dakota_oden_ MEN’S HEALTH | JANUARY • FEBRUARY 2023 7

WORLD EDITOR’S LETTER ASK THE E.I.C. erous with their energy and time; and they ASK MEN’S motivate others through their dedication HEALTH “Did you pick the to improving themselves and the world around them. We’ve got guys like Jacob, Q. How long ULTIMATE MEN’S a firefighter and policeman who earned a HEALTH GUY fitness certification so he could train other before bed first responders. Then there’s Steve, a am I actually winner? I applied and music teacher and part-time rock star who supposed to never heard back.” has transformed his body and life over the stop eating? past two years. There’s Corwyn and Felipe —@thefitmusketeer and Brad and a whole bunch of others, and A. Three to four as a group, they help us understand how EESH. OKAY, this is awkward. So the good perceptions of manhood, and how it’s lived hours. We’ve seen news is that we received your entry, and we and experienced and enacted in the world, that eating within two think you’re awesome. (Your passion for have changed (and continue to change) in hours of bedtime leads mental health and your commitment to all kinds of positive ways. It’s all incredibly to worse-quality sleep strength training are especially awesome.) inspiring, especially as we head into the and possible weight But the less good news is that we had a lot new year with big plans for who and what we gain. In general, all eat- of tough decisions to make this year, and, might become. ing should take place as you can probably tell from the cover of within 12 hours—so the magazine you’re holding, we went with My biggest plans for 2023 involve not get- breakfast at 7:00 A.M. another guy. We wish we could’ve notified ting sick and/or injured—2022 was that kind and dinner wrapping everyone who entered and told each of you all of year—and I’m also focused on spending up at 7:00 P.M. (which the ways we think you’re awesome, but there more time engaging with other people. Like puts your earliest were just too many candidates this year. I’m many of us, I suspect, I spend way too much bedtime at 10:00 P.M.). sorry for that, and we’ll do better next year. time alone, staring at screens or listening If your fitness goal is to to podcasts or not making eye contact with gain weight and muscle, Hopefully, after reading about the ten people on the street or at the gym, and I’ve there is some evidence remarkable guys featured in our portfolio found myself increasingly closed off from that having 20 to 40 (starting on page 52), you’ll understand the world. It’s not the healthiest way to live, grams of casein protein where we’re coming from. Each of the and as you’ll read in our “Stronger, Faster, around 30 minutes finalists is physically and mentally fit; they Better Together” package (starting on page before bedtime helps are all professionally successful and gen- 60), so much good stuff happens when you with muscle growth tackle a big goal or fight for change with and recovery. The best friends or family (or even a well-chosen thing to do is get that stranger) at your side. extra protein earlier. A more protein- and Here’s hoping for a whole lot of together- carb-rich dinner has ness for you and yours in 2023. been shown to lead to better sleep. If you’re Richard Dorment, Editor-in-Chief still hungry before bed, a small protein-and- carb snack (such as Allie Holloway Greek yogurt or cottage cheese and a little fruit) can help you feel satisfied without being overfull. Love dessert? Keep it small and three hours before sleep. — W. CHRISTOPHER WINTER, M.D., AND BRIAN ST. PIERRE, R.D., C.S.C.S., MH ADVISORS + HaveaquestionforRich? Tweet us at @MensHealthMag with the hashtag #AskMHRich and ask away. 8 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

MVP GOALS WORLD CONQUERING MEMBER CAL LEE THEWEB MOFOTNHTEH STATS When Men’s Health’s November AGE: 69 cover guy, Jonathan Majors, OCCUPATION: School showed off his Kang the Conqueror district superintendent physique in our “Train Like” video, the (retired), now a personal trainer reaction from more than 1.7 million viewers was universal: wow. LOCATION: Moline, IL Dubb the King MEN’S HEALTH MVP members have access to some HOW I STAY He looks like he doesn’t forget MOTIVATED a single muscle. Incredible and of the best health, fitness, and entertainment coverage inspiring. on the entire Internet. Each month, we survey our MVPs Helping others meet and choose one whose story catches our eye. Sign up their personal and Prathit at join.menshealth.com and you could see yourself here fitness goals. This guy has an intense focus on one day. his career. Be it acting or fitness, IN MY GYM BAG his dedication is commendable. THE ONE FOOD WHAT MAKES ME MY FITNESS He is definitely going places. I CAN’T LIVE FEEL STRONG GOAL THIS YEAR 1.5 liters of water, Apple WITHOUT Watch, towel, shirt, Carl I Making someone Focus on core shorts, and headphones. Bro this dude is a BEAST. Pasta. smile or laugh. strength and flexibility. MY ROLE MODEL Courtesy subject (Lee). Courtesy Disney+ (The Mandalorian). Getty Images (Rihanna, Springsteen). Courtesy Universal Pictures (Oppenheimer). My old basketball coach, Jim Spaulding. He taught me life lessons that made going to college and earning a doctoral degree possible. MY PUMP-UP JAMS “On a Roll,” by Down to the Bone, and “Massive Transit,” by Cindy Bradley. MY MANTRA Others before self. hell fire THE MEN’S HEALTH TWITTER POLL The personality of his trainer, WHAT CULTURAL EVENT ARE YOU man I would also like to train with someone as fun as that. MOST EXCITED FOR IN 2023? BRUCE kjdnyhmghfvb HALFTIME SHOW Kang deserves to win. I don’t WITH RIHANNA know the story, the plot, the background . . . whether he 23.8% wants to destroy the multiverse or not . . . as I thoroughly examine this video, I just feel he deserves to win. Electrex I’m trying to get on his workout regimen. Been ripped since Lovecraft Country. | JANUARY • FEBRUARY 2023 9

Your 30-Day Eat Less Sugar Challenge OUR PAINLESS PLAN FOR DROPPING THE SWEET STUFF. Ready to Get Started? Access your 30-day eat less sugar challenge here: menshealth.com/signup

VITALITY STARTS HERE THE 2023 HOMEGYM AWARDS The equipment you need—and a step-by-step plan to build the gym of your dreams. Featuring Eric Sung, C.S.C.S. (left), J. Malik, and Jerry St. Louis of the Men’s Health Strength in Diversity Initiative. T-shirt and shorts by Fabletics; sneakers by On BEST ADJUSTABLE DUMBBELL SMRTFT NÜOBELL 80 LB CLASSIC MEN’S HEALTH | JANUARY • FEBRUARY 2023 11 “SMRTFT’s Nüobell is the perfect ultra-durable adjustable dumbbell I need. It can easily be five pounds, perfect for warmup work, or 80 pounds, enough to challenge me on heavy leg moves.” —ERIC SUNG, C.S.C.S. $745; smrtft.com PHOTOGRAPHS BY MALIKE SIDIBE

BODY #SWOLEHOUSE STEP1:START BEST UNCONVENTIONAL WITH STAPLES FITNESS TOOL BEFORE YOU LOAD UP on next- TRIBEWOD THOR gen tech, focus on the fundamentals, KETTLEBELL says Eric Sung, C.S.C.S., a mem- Get your superhero on while ber of Men’s Health’s Strength in forging muscle with this Diversity Initiative. “You’ll get your hammer inspired by Marvel’s best workouts with core gear, like god of thunder. It’s designed dumbbells and kettlebells,” he says. to be swung from its handle So start your home gym with these like a kettlebell—and can be muscle-building basics. used in other workouts, too. From $105; tribe-wod.com BEST RESISTANCE BANDS LIVING.FIT RESISTANCE BANDS These steady, sturdy resistance bands, made of durable latex, can lighten the load on challeng- ing bodyweight exercises like pullups or add more challenge to squats and bench presses. $20; living.fit BEST KETTLEBELL KETTLEBELL KINGS POWDER COAT KETTLEBELL “The solid, no-frills bells from Kettlebell Kings are my top choice. Whether I’m repping through a set of swings or snatches, I know I can depend on the durable, powder-coated weights.” —BRETT WILLIAMS, NASM, BEST BENCH Courtesy brands (products throughout). Muscle T-shirt by Under Armour. REP FITNESS 12 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

MOST CONVENIENT STEP 2: AMP MASSAGE GUN YOUR RECOVERY THERABODY THERAGUN ONCE YOUR MUSCLE-BUILDING gear MINI 2ND GENERATION is set, focus on recovering from every sweat. “It’s small, weighing just a “You have to be able to bounce back from pound. It fits into a roomy sessions,” says trainer J. Malik, who joined coat pocket—and still delivers the Strength in Diversity Initiative last year. three speeds of massage and Choose one or two items, and work them into up to 120 minutes of battery your routine at least once a week. life.” —J. MALIK, TRAINER. $199; therabody.com MOST INNOVATIVE COMPRESSION BEST LOWER-BACK RELAXER MASSAGE HYPERICE VENOM 2 BACK HYPERICE Attack lower-back pain and soreness NORMATEC GO with a blend of heat and vibration “Out with big, bulky from the Venom 2, which weighs air-compression boots only two pounds and provides three and in with these ultra- levels of heat to relax your lumbar. slim sleeves. They still $249; hyperice.com stimulate the lower- body blood flow I need, but they store more easily—and travel great, too.” —EBENEZER SAMUEL, C.S.C.S., MH FITNESS DIRECTOR. $399; hyperice.com BEST RECOVERY SHOES KANE REVIVE Done training? Time to don the Revive, a comfortable shoe with footbed nodes for blood flow and holes throughout its surface to enhance airflow and let your feet breathe. From $70; kanefootwear.com MEN’S HEALTH | JANUARY • FEBRUARY 2023 13

BODY #SWOLEHOUSE STEP 3: BUILD OUT YOUR BACKYARD IF YOU HAVE A YARD, use it! “Getting outdoors to push a sled or run challenges your body in new ways,” says trainer and Strength in Diversity member Jerry St. Louis. BEST WEIGHT VEST BEST CHANGE-UP LEG PUMP OMORPHO G-VEST+ TORQUE TANK M1 PUSH SLED Add up to ten pounds “I’ve pushed sleds on turf, and the of resistance without Tank M1 matches up with that expe- the bulk and bounce rience. I can push this on sidewalks, that come with a typical blacktop, or backyard grass and still weight vest. Omorpho’s get a crazy quad, glute, and ham- G-Vest+ fits tightly to your string pump.” —JERRY ST. LOUIS, body while still letting TRAINER AND KETTLEBELL SPE- you move, whether you’re CIALIST. $849; torquefitness.com running sprints or doing pushups and burpees. BEST CARDIO TOOL $299; omorpho.com HYPERWEAR HYPER ROPE BEST UNSTABLE WEIGHTED BATTLE ROPE TRAINING TOOL Unlike most battle ropes, Hyperwear’s does not need to be anchored to a post, but it still lets TRX TACTICAL GYM you attack battle-rope moves like slams, waves, “TRX’s tactical gym makes and shuffles. From $300; hyperwear.com basic bodyweight moves like pushups and mountain climbers that much more challenging because of instability. It’s changed my workouts and helped me add serious core strength.” —BEN COURT, MH EXECUTIVE EDITOR. $280; trxtraining.com STEP4:GET BEST NEW ROWER BEST GROUP T-shirt by Eastbay, courtesy Champs Sports; shorts by Ten Thousand; sneakers by Reebok CONNECTED FITNESS SIMULATOR CARDIO PELOTON ROW “Peloton’s take on the rower delivers the LULULEMON YOUR FINAL MOVE: smooth rowing experience I want, while of- STUDIO MIRROR fering a massive library of workouts. The Pelo- The venerable 43-inch, full- Plug into the web. Grab- ton Row has helped make rowing exciting.” HD-display unit has evolved: bing a connected piece of —DAVID OTEY, C.S.C.S., MH ADVISOR. From You can now take part in cardio gear adds variety $3,195 plus membership; onepeloton.com 10,000-plus workouts from to your workouts—and eight fitness studios, including injects community into Rumble, Dogpound, and Pure your training, too. Barre, all from the comfort of your own home. From $795 plus subscription; mirror.co 14 JANUARY • FEBRUARY 2023 | MEN’S HEALTH



BODY MUSCLE FACTORY THE TOTAL-BODY TUNE-UP Set the tone for your 2023 gains with this year-opening seven-move workout, which lays down foundational muscle where your body needs it most (back, core, glutes)—and teaches you the moves you’ll use to chase any fitness goal. Do this workout 1 WARMUP GOBLET SQUAT Stand holding a dumbbell at your chest, abs and glutes tight. Push your butt back and bend at the knees, lowering your torso until your thighs are parallel to the floor. Stand and squeeze your glutes. That’s 1 rep; do 3 sets of 12. You’re honing your ability to bend at the knee, which is key for athleticism (and keeps you ready for backyard games of tag, too). SPIDERMAN LUNGE STAGGERED-STANCE Grooming: Eloise Cheung ROMANIAN DEADLIFT Start in pushup position. Shift your right foot just outside your right hand; Stand holding dumbbells at your squeeze your left glute as you do this. hips. Step your right foot back so that Reach your right hand toward the ceil- its front aligns with the back of your ing. Reverse the movements to return to left foot. Lift your right heel, shifting the start, then repeat on the other side. your weight onto your left leg. This is That’s 1 rep. Do reps for 60 seconds, the start. Keeping the weights close then rest for 30 seconds. Do 3 sets. to your shins, push your butt back and lower your torso. Stop when your 16 JANUARY • FEBRUARY 2023 | MEN’S HEALTH torso is nearly parallel to the floor or when you feel your hamstrings tighten, whichever comes first. Stand back up, squeezing your glutes. That’s 1 rep; do 3 sets of 10 per side. You’re building glute strength, which will protect your lower back and help you jump higher. PHOTOGRAPHS BY TYLER JOE

T R A I N E R S P O T L I G H T : D AV I D O T E Y, C . S . C . S . , is a Men’s Health FEATURED MODEL: TERRY WHITE JR., NSCA-C.P.T., advisor and the author of MH’s 90-Day Transformation Challenge series. His latest, 90-Day Transformation Challenge: Arms, is is a New York City–based personal trainer. out now. Head to MensHealth.com/90dayarms to learn more. PUSH-PULL SUPERSET Do both of these exercises back-to-back. Do 3 sets. 4a blades. This is the start. Row the between your shoulder blades, 3 ALTERNATING SHOULDER PRESS Stand holding dumbbells at your shoulders, abs and glutes tight. Press the left dumbbell overhead. Lower it back to your shoulder. Repeat on the other side. That’s 1 rep; do 3 sets of 12, building shoulder strength and challenging your abs to stabilize your spine. 5 6 BICEPS CURL PLANK PULL-THROUGH Stand holding dumb- Get in pushup position, abs and glutes tight, a dumbbell just outside bells at your sides, abs your right hand. Without letting your hips shift, reach over to the dumb- and glutes tight, palms bell with your left hand. Grab it and place it just outside your left shoul- facing each other. Curl der. Return to pushup position. Repeat on the other side. That’s 1 rep; do the right dumbbell to your 15, training your abs to brace against anything, whether it’s a punch to chest, turning your palm your gut or your kids jumping on your stomach while you try to nap. to face your chest as you do. Lower with control MEN’S HEALTH | JANUARY • FEBRUARY 2023 17 and repeat on the other side. That’s 1 rep; do 3 sets of 15, strengthening your arms and supercharging your ability to grip steering wheels and grocery bags. TANK BY UNDER ARMOUR; SHORTS BY LULULEMON; SHOES BY NIKE.

BODY ROCK SOLID 6 A.M. WITH... DAN REYNOLDS is running for his life.  DAN REYNOLDS You wouldn’t know it from his leisurely pace. Striding along on an Assault- Six days a week, the Imagine Dragons frontman Runner treadmill at a storefront gym on battles his demons (physical and otherwise) the Pacific Coast Highway, the six-foot- by pushing his body to the edge. four, 205-pound singer looks calm and relaxed. To a guy who works out six days a BY ANDREW HEFFERNAN, C.S.C.S. week, moves like Jagger two hours a night to capacity crowds, and dunks basket- 18 JANUARY • FEBRUARY 2023 | MEN’S HEALTH balls for goofs, today’s run (a warmup for an intense weights session that will rock his legs, shoulders, and stamina) barely registers as a workout.  Still, for the 35-year-old musician, it’s a lifesaver. Reynolds has been dogged by chronic inflammation. In his early twenties, he developed ulcerative colitis, which threatens to turn his guts into coiled knots of pain. Then, at 23, he was diagnosed with ankylosing spondyli- tis (AS), a second, rarer inflammatory condition that affects the spine, pelvis, and digestive tract. Untreated, it can lead to vision loss, fusion of the vertebrae, and cardiovascular disease.  The standard treatment for these con- ditions is fistfuls of immune-suppressing drugs, which sap Reynolds’s strength and leave him vulnerable to colds, flu, and sinus infections—disastrous for a guy whose career depends on his rock-tenor falsetto. The only alternative? An ultra- clean diet and lots of exercise.  Hence his presence this morning—and most mornings—at Malibu Fitness, a decades-old establishment where locals come to lift, spin, punch, and sweat. Although Reynolds is a regular, his work- outs are anything but. “I have to live a pretty extreme life not to take biologics,” he says. “AS is always out there, waiting for me.” So he keeps training, trying to stay ahead of his immune system.  Today, that means crushing this workout before heading home to write music, which he does daily. Reynolds is obsessed with routine, and his work- out is a key piece of it. “I like to write every day,” he says. “I like to work out every day. I thrive with structure.” He starts with some stretches. AS is particularly hard on the pelvic bones, so Reynolds pays close attention to his hip joints. He loosens up with lunges and yoga moves, like downward dog and PHOTOGRAPHS BY JOEL BARHAMAND

Dan Reynolds makes a point BETWEEN to train hard, mixing cardio SETS with classic lifts like overhead presses (above), box jumps (right), and pullups (far right). DAN’SCOUNTDOWN CRUSHER WORKED OUT? Use dumbbells for this 10-round circuit from Reynolds’s trainer, “I’ve worked out Brad Feinberg. Start with 10 reps of each move, then do 9, then 8, all over the world. until you do 1. Between rounds, do 300 meters on an air bike. Um, I love them FRONT SQUAT PUSH PRESS BURPEE all. I always try to find a cool mom- Hold dumbbells at your Stand with dumbbells at Stand, then drop your and-pop [gym].” shoulders, abs and glutes your shoulders. Explode chest to the floor. Get tight. Lower into a squat, upward and press them up and jump; that’s 1 rep. FAVORITE then stand; that’s 1 rep. overhead. Lower to your Too easy? Hold dumb- EXERCISE? shoulders; that’s 1 rep. bells at your hips. “I detest doing legs. Grooming: Dillon Peña. Location: Malibu Fitness, Malibu, California. a tweaked version of pigeon pose (front The new recovery program gave him a I hate squats and knee, ankle, and foot resting on a bench, foundation of health that allowed him to stuff. I enjoy the torso upright). make rapid progress, going “close to 100 Nordic hamstring percent” in the gym daily, according to curl, though.” To look at him now, you’d think Reyn- Feinberg. Reynolds does that even when olds was a lifelong athlete, but that’s not he’s on tour. Sure, he’ll be up past 2:00 EXERCISE the case. “At first, he was like a baby deer A.M. performing, but at 9:00 the next YOU HATE? learning to walk,” says wellness coach morning, he’ll be at the gym. Recently, Brad Feinberg, NASM-C.P.T., who has Feinberg recalls, Reynolds charged “The ATG split squat. trained the singer since 2017. “But he had into the gym after a concert, intent on It’s the particular clear goals: He wanted to look great with breaking his deadlift personal record. one where your his shirt off, and he wanted to dunk.” He pulled more than 400 pounds—50 knees go over your pounds above his previous best. As Feinberg says this, Reynolds heads toes. I really hate that to a loaded barbell. He cleans it to his Reynolds is in that zone today, fol- exercise. But I really shoulders, then begins doing front lowing those front squats with barbell hate front squats.” squats, a leg blaster he can’t stand. Then cleans and upper-body exercises before again, ever since he committed to the finishing with a few minutes on the WORKOUT TUNES? gym, Reynolds has continually embraced stair-climber. “It’s an hour and a half of the habits he doesn’t enjoy. He’s also pain in exchange for a day of no pain,” he “I grew up in the nearly eliminated processed foods, red says. “Or it’s a full day of pain because I ’90s, and I listened to meat, and dairy from his diet while intro- didn’t want to work out. You just do the a mix of hip-hop and ducing inflammation-fighting veggies, math. Without it, I lose my mind.” grunge. So I just have fruits, chicken, and fish.  a playlist of every- thing from John Mel- lencamp to Jay-Z to, um, the Cranberries.” CHEAT MEAL? “Cinnamon Toast Crunch and milk.” MEN’S HEALTH | JANUARY • FEBRUARY 2023 19

BODY SMARTER NOW WHATCOVID TAUGHTUS ABOUTHEALTH The height of the pandemic was brutal. Three years after this all started, leading scientists tell us what hard-learned lessons have stuck when it comes to staying healthy now—and through whatever comes next. BY CAROLYN TODD often did you really think about defend- PREPANDEMIC, it was ing yourself from respiratory bugs? easy to think of vitamin D as a “Most people were shrugging off the bone-building nutrient found in risk. Respiratory viruses weren’t that milk, and that was kind of it. But big of a thing,” says Amesh Adalja, then Covid-era research showed M.D., an infectious-disease physician a higher risk of testing positive at the Johns Hopkins Center for Health for the disease among people Security. Covid forced us all to take with a vitamin D deficiency viruses seriously on a daily basis, and compared with people whose it highlighted the power our personal levels were fine. Experts habits—handwashing, masking, suspected that optimal getting vaccinated, determining which amounts of the vitamin indoor situations to take the risk on or may help shield you from not—can have over the likelihood of Covid, as it does with oth- getting sick. er respiratory illnesses. Covid also made it clear that not man- There’s no clear con- aging risk had consequences beyond clusion on that yet, says Eric a tough stay in the hospital or, in mild Feigl-Ding, Sc.D., chief of the cases, losing a few sick days. One 2022 Covid-risk task force at the New England study found that a person infected with Complex Systems Institute. But doctors Covid was 33 times as likely to suffer have long known that the nutrient plays from a first-time arterial blood clot a crucial role in immune health—and during the first week of infection as about one in three American adults is someone who had never had the disease. not getting enough. Respiratory viruses can trigger other real medical emergencies, and these Vitamin D helps your immune system compounding factors can damage “across the board,” says Feigl-Ding. It major organs and raise your risk of rallies parts of that system to get working autoimmune conditions. Even relatively against microbes, and it may also reduce mild Covid can cramp your breathing inflammation—a process that plays a role and gym stamina for months. in a huge number of health conditions, Getty Images 20 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

including cancer, heart disease, least, is that “these illnesses are valid,” type 2 diabetes, Alzheimer’s, rheuma- says William Schaffner, M.D., a professor toid arthritis, and even depression. of preventive medicine and infectious If you already have enough vitamin D, diseases at the Vanderbilt University extra won’t benefit you. (A blood test can tell you your level.) To stay at a healthy amount, aim for five to 30 minutes of mid- day, sunscreen-free sun exposure at least twice a week (your body uses it to make its time, like stroke and type 2 diabetes, own vitamin D) and eat D-rich foods. have been on the rise for years. About That’s salmon, trout, and fortified 60 percent of U. S. adults have at least cow’s or plant milk. If you don’t one chronic illness, while four in ten eat these foods or get that much have two or more. Yet until you’re diag- direct sunlight, consider taking nosed with one, the danger of chronic a supplement as an “insurance illness can feel far off. policy” in the winter, Fei- Covid made it clear that people with chronic conditions were at a higher risk for severe illness, and it made people take an honest look at their health habits. Obe- sity, for instance, went from being “some- OTHER ILLNESSES. thing I’ll get around to dealing with” to being a risk factor for complications from EVEN ONE OF THE pan- a scary new virus, says Dr. Schaffner. To demic’s most devastating clarify the synergy, Dr. Feigl-Ding tells and puzzling legacies, long people to “picture a glass.” Every risk fac- Covid, may help drive up our tor—eating excess sugar, not exercising, understanding of health. not treating high blood pressure—adds This wide swath of troubles water to the cup, while healthy habits that linger for about half of decrease the water level. Covid can push people who’ve had symptom- the water over the rim and uh-oh. atic Covid—everything from The takeaway here is more of a remind- joint pain to brain fog—may not er, really: You know what to do. You can end up being unique to this virus. prevent chronic illnesses by eating well, And it’s creating a surge of interest being active, avoiding tobacco, and being in studying seemingly similar but moderate with alcohol. Those small life- often dismissed conditions like chronic style habits may well save your life. fatigue syndrome (CFS) and post-treatment Lyme disease syndrome. We’re still learning about SHOULD I STILL DO THAT? long Covid, but among the theories about what causes Handwash- This is the stan- these symptoms are organ ing for 20 dard, regardless damage, chronic inflam- seconds of Covid. mation (including of the central nervous system), and Disinfecting Risk of transmis- reservoirs of virus remaining groceries sion from touching in the body, Feigl-Ding says. a surface is low. These are some of the same KN95 masks For high-risk people factors scientists think may and recommended be involved in CFS. communities. Knowing more about long Cloth masks Good ones work Covid could shed light on okay; just make sure you clean them. these other conditions, too, explains Dr. Adalja. What’s very clear, at MEN’S HEALTH | JANUARY • FEBRUARY 2023 21

BODY FOREVER FIT 7 NUMBER OF MINUTES YOU NEED TO WORK OUT TO SEE BENEFITS WHEN YOU’RE JUST starting to exer- cise, you don’t need to slog through a long session. Just seven minutes can improve your heart and lung health, insulin function, and muscular strength and endurance. Pick 14 bodyweight exer- cises, some involving resistance (push- ups, squats, planks), others involving cardio (jumping jacks, stepups). Do 20 seconds of one, rest for 10 seconds, and move to the next. We’re such believers in the seven-minute workout that we created a whole book of them (Men’s Health 7-Minute Workouts for Fat Burn). Caveat: “A more seasoned trainee will need a higher threshold to see increases in fitness,” says clinical exercise physi- ologist Dean Somerset, C.E.P., owner of Somerset Fitness in Edmonton. 1 NUMBEROF DOCTOR’S VISITS YOU SHOULD FOCUS ON EACH YEAR Your annual physical needs to be, well, annual. “Most people only go to the doctor when there’s an ache in their knee or a cough that won’t quit, but preventive medicine is key,” says Raj Dasgupta, M.D., at the Use these eight numbers as BY LYNYA FLOYD 22 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

0 1IN5 NUMBEROFPRESCRIPTIONS THATYOU PROBABLYDON’T NEED NUMBER OF NEW YEAR’S There are two big reasons people end up RESOLUTIONS YOU NEED THIS YEAR with an unnecessary Rx, according to the most recent data published in PLOS One. “BIG RESOLUTIONS can create immense First, doctors fear malpractice if they don’t anxiety because there are so many oppor- give prescriptions. Second, patients often tunities for something to go ‘wrong’ over pressure docs to prescribe them something. the course of a year,” says Tara McMullin, Save money and time and avoid potential author of the goal-setting book What side effects by routinely reviewing all your Works. Plan in three-month segments meds with a physician, says Dr. Dasgupta. instead, she says. You’ll get predictable times to take stock of what’s working and pivot on what’s not. Bonus: We’re much more confident about what we can do over three months, and more confidence makes you more likely to achieve a goal. 13 NUMBEROFMINUTESITTAKESFOR 2 MEDITATION TO WORK Researchers at New York University NUMBER OF MINUTES YOU found that guided meditation doesn’t NEED TO SPEND FOAM ROLLING even require 15 minutes a day to bring on decreased negative mood, enhanced “WHEN YOU PUSH on a pressure point attention, better memory, and lower with a foam roller, your thumb, or any anxiety. Instead, aim for 13, and apps device, it can take about 90 to 120 like Ten Percent Happier, Calm, and seconds for the tissue to spasm and then Liberate are painless ways to get started. fully release tension,” says Somerset. So there’s no need to spend all morning roll- 5 2 ing a few tight spots. Pro tip: “Roll into a spot of mild discomfort, breathe, and NUMBER OF GOOD FRIENDS NUMBER OF MINUTES IT imagine the tissue relaxing under the IT TAKES TO BOOST YOUR HEALTH TAKES TO INCREASE YOUR pressure. Then move on to another spot,” QUIT-SMOKING SUCCESS he says. “If it’s too intense, the tissue will “THERE’S A HUGE amount of epidemi- contract and not relax.” ological research showing that the best A VERY SHORT conversation with Dan Saelinger/Trunk Archive (top left). Getty Images (remaining). predictor of your physical wellness, a doctor about smoking was enough mental health, and even longevity is to boost the likelihood that people tied to the number and quality of close would be smoke-free six months friendships you have,” says Robin later, according to the most recent Dunbar, Ph.D., author of Friends: research review from the Cochrane Understanding the Power of Our Most Tobacco Addiction Group. “So many Important Relationships. To shore patients I meet with say they’ve tried up your friendships, ask people to do everything to quit, but often they’re things with you. Men are often better at not aware of all the tools we have in connecting side by side than just sitting our arsenal to help with smoking across from each other over drinks. cessation,” says Dr. Dasgupta. MEN’S HEALTH | JANUARY • FEBRUARY 2023 23

BODY SUPPLEMENT CHECK COLOSTRUM’S COLOSSAL PROMISE What if the secret to enhancing your immunity, brainpower, and workout performance came from . . . wait for it . . .  an ingredient found in breast milk? BY ABBY LANGER, R.D. THE CLAIMS Some supplement makers say that their bovine-derived colostrum, a nutrient-dense milk secreted from a mammal’s breast after giving birth, can enhance immunity, burn fat, build muscle, boost focus, improve workouts, and prevent the flu better than a vaccine. WHAT’S TRUE Not much. Colostrum is higher in protein and some other nutrients than normal cow’s milk is. And it does contain immunity- aiding immunoglobulins. SHOULD WHAT’S BOGUS ×2 WHAT’S BOGUS YOU TAKE IT? No research shows that colostrum “Consuming colostrum will have burns fat. Supplement makers argue no significant impact on immune-system “There is no evidence that colostrum supplements help that it has IGF-1, a muscle-building function,” says Andrea Love, Ph.D., an compound, but adults break it down immunologist. Yes, colostrum may prevent illness/disease or replace any other sort before it reaches the muscles, have research-backed benefits for infants, of preventive health-care rendering it useless. The few studies but adult GI systems are way different. measures,” says Love. While that have analyzed colostrum’s effect And no supplement prevents the flu these supplements have been on exercise performance and recovery better than a flu shot. determined to be safe, their potential benefits in adult have been inconclusive. humans have not been proven. So mooooove on. Getty Images 24 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

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CHANGE FOR THE BETTER THE BEST 55.2 MINUTES OF YOUR DAY... And now that commutes are baaaaaack, you have two choices: complain about the trek—or seize that almost hour for yourself. (Seize it.) BY PAUL KITA Getty Images I STARTED WORKING from homein 2018,when like I have less and less of these days: time. Time WFH was still a sort of rare, magical existence. to decompress. Time to think. We’re all saying People would ask me, Wow, what’s that like? And we wish we had an extra hour in our day—but then Covid came and, wow, they all found out commuting offers almost exactly that amount, what it’s like. I always thought I’d miss after-work according to the latest U. S. Census Bureau data. drinks, working lunches, and the bullshitting You can rage at your commute. You can rush that came with office life—and I did—but what through it. Or you can implement these six I missed most of all surprised me. I missed my strategies to maximize that golden 55.2 minutes commute. That drive contained something I feel you might actually miss. MEN’S HEALTH | JANUARY • FEBRUARY 2023 27

LIFE WORK IT 2 TAILOR-FIT YOUR PODCASTS Unlike a bajillion others, these podcasts are short (one-commute popcorn!), new within the past year (fresh!), and reallllly good (so few are). If you’re This Is Dating a rubber- necker . . . It’s voyeuristic. It’s cringey. It’s funny. And it’s a spot-on analysis of true connection in the Internet age. If you’re Run, Bambi, Run distracted . . . It’s gripping true crime about a former Milwaukee police officer and Playboy Club bunny arrested for murder. If you’re Food Crime stressed Each show details out . . . culinary corrup- tion, like a lawsuit 1 lobbed at Subway for selling fake ACTUALLY MEDITATE tuna. It’s silly fun. Regular oohhhmmm-ing can reduce stress, anxiety, and anger, 3 according to Kaiser Permanente. And there’s nothing stopping you from having a meditative commute. “The simplest description Block Out the Noise Romain Laurent (bubble man). Courtesy brand (headphones). Getty Images (cyclist). of meditation is paying attention to what’s happening,” says One hundred percent of the 11 percent Seth Gillihan, Ph.D., author of Mindful Cognitive Behavioral of commuters who use public transpor- Therapy. “So in the car, that might mean noticing the vehicles tation know that other passengers are around us, feeling our hands on the steering wheel, and so forth.” annoying. Solution: the new Mu7 wire- If you need help, these app-based meditations are good starts. less, noise-canceling headphones from the British sound geeks at KEF ($400; ON CALM, TRY: ON INSIGHT TIMER, TRY: ON YOUTUBE, TRY: us.kef.com). The sound is crisp and full, the design is sleek and portable, and the Commuting Singhashri Finding Serenity (Tamara Levitt) During Your Enraging interface is all taps and swipes. Her ten-minute There are three-, five-, “compassionate Daily Commute ten-, 15-, 20-, 25-, and (Luis Prada) commuter” 30-minute medita- meditations focus It’s a spoof, yeah, but tions—all of which on awareness and one with oddly soothing involve keeping your compassion. They’re music and some stress- simple and easy. eyes open. deflating punch lines. 28 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

4 REVISIT THE (SHORT) ALBUM 6 Instead of fiddling with your playlist mid-drive (dumb way to crash), put on EXERCISE these 30-minute (or less!) classics, picked by our music expert, Keith Nelson Jr. Do these JohnColtrane and NashvilleSkyline: Bob ReigninBlood: Non- mini-workouts JohnnyHartman: The Dylan takes it easy stop, hell-at-your- regularly during smooth jazz will take and has fun—just like heels motivation for your commute off any and all edge. a good work attitude. big to-do-list days. and you’ll REEEELAXED PUMPED reduce pain and ArthurVerocai: Funky Daytona: Pusha T on soreness from and dreamy, it’ll trans- hustle, competition, said commute, port you, no matter and what it takes to says Ebenezer your transportation. fight for success. Samuel, C.S.C.S., 5 THE SUCK: Rain MH fitness THE FIX: Fenders—pieces of EmbracetheBike Lane material that block tire spray. director. Try “No wet bike butt on rainy You know that cycling to work improves both your days,” says MH health director them on public health and the planet’s, but it can also sometimes suck Marty Munson. Try Ass Savers if you don’t have the right gear. Here’s the stuff our ($10; ass-savers.com). transportation or ride-to-work staffers use to make every trip a joy. THE SUCK: Lugging stuff at red lights. THE FIX: A better backpack. “I rely on ones with external • pockets for easy access,” says Munson. The all-weather For your core: Tuck Laptop Backpack ($89; timbuk2.com) is clutch. Sitting tall in your seat, tighten your THE SUCK: Distracted drivers abs to pull down THE FIX: Bright lights and a your rib cage. Hold loud bell, recommends Ben for 15 seconds. Do Paynter, MH features editor. 2 sets. Work your Go with REI’s Bontrager Ion way up to 3 sets of front and rear light set ($130; rei.com). A bell is a bell. 1-minute holds. THE SUCK: The funk • THE FIX: Body wipes. Duke Cannon’s Cold Shower ($12; For your glutes: dukecannon.com) has a nice combo of menthol for fresh- Sitting tall in your ness and aloe to help soothe. seat, squeeze 1 glute and hold for 15 seconds. Do 2 sets. Work your way up to 3 sets of 1-minute holds. • For your posture: Sitting tall in your seat, arms extended while holding your steering wheel, push your shoulder blades into your seat and hold for 10 seconds. Repeat for 2 more sets. STILL HATE LEAVE ON TIME, EVERY DAY. Or try to. High performers tend to consistently arrive at and YOUR COMMUTE? leave work at the same time, according to a 2021 study. They also reported lower levels of stress before, during, and after their commutes—and used their smartphones less. MEN’S HEALTH | JANUARY • FEBRUARY 2023 29

LIFE 5 FOR $50 WINGS! CHILI! MUSCLE! You don’t need to go to a tailgate to eat like it’s game day. Proof: this low-cost plan to meal-prep a week of feasts. BY JENNIFER NICKLE PREP IT Cook these base recipes on a Sunday so you can pack them into five meals for the week. CHILI WINGS cabbage-coleslaw blend with 1 (15 oz) can 1. In a large pot over 1. Place 1 lb wings and drained and rinsed medium high, heat 1 cup plain yogurt in a chickpeas. Add about ½ 1 Tbsp olive oil. Add large zip-top bag. Add 1 cup of the cilantro ranch 1 lb ground beef and tsp salt and the juice and sauce you just made. brown, about 10 minutes. zest of ½ lemon. Seal Season with 1 tsp each Add 1 chopped onion, the bag and mix well. salt and pepper. Mix, 1 chopped green pep- Marinate at least 1 hour. cover, and refrigerate. per, and 4 chopped gar- 2. In another large zip-top 3. Scrub a medium-sized lic cloves. Saute until the bag, mix ½ cup bread- sweet potato and cut onions are translucent, crumbs, ½ cup chickpea into ½-inch cubes. In a about 3 minutes. flour, ¼ cup cornstarch, large pan over medium 2. Add 1 Tbsp ground ½ tsp salt, and 1 tsp each heat, add 1 Tbsp olive oil, cumin, 1 Tbsp chili pow- garlic powder, paprika, the sweet potato, and der, and 1 tsp salt. Stir to and pepper. ½ tsp salt. Saute till blis- combine. Add 1 (28 oz) 3. Preheat the oven tered and tender, about can tomatoes, 1 (19 oz) to 375°F. Transfer the 15 minutes. Divide into can kidney beans drained wings to the 2 portions and set aside. (rinsed and drained), other bag and toss. and 1 cup low-sodium Put the wings on a lined beef broth. Stir well, baking sheet and roast boil, reduce heat until browned, about to low, and cook until 35 minutes, flipping thickened, about 1 hour. after 15. Set aside. 3. Stir in ¼ cup chopped cilantro. Season to THE EXTRAS taste. Set aside. 1. In a small bowl, mix SHOP IT 1 cup plain yogurt, 1 minced garlic clove, You likely have cook- 2 Tbsp chopped ing oil, a few pantry cilantro, the juice and staples, a decent spice zest of ½ lemon, and rack, and some left- 1 tsp each onion powder, over rice. This list has salt, sugar, and pepper. everything else. Cover and refrigerate. 2. In a large bowl, mix 1 (8 oz) bag chopped 30 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

T H E E X P E R T : J E N N I F E R N I C K L E is a trained personal chef whose clients have included UFC legend Georges St-Pierre. PACK IT Almost there: Now store your meals for the week. 1 Wings with spoon into lettuce cups, and drizzle Chickpea Slaw with the spicy ranch. In a container, add 632 calories, 42g ⅓ of the wings. In protein, 54g carbs another container, (6g fiber), 27g fat add 1 cup of the chickpea slaw. In a 4 Stuffed separate small con- tainer, add ¼ cup of Peppers the cilantro ranch. Reheat the wings In a bowl, mix 1 cup and dip in the ranch. chili, ½ cup cooked leftover rice, 1 egg, Per meal: 706 calories, and ½ tsp salt. In 48g protein, 67g carbs a container, add a (11g fiber), 27g fat green bell pepper, sliced lengthwise, 2 Chicken stem and seeds discarded. Divide Salad & Chili the rice mixture between the two In a container, add halves. Reheat, cov- 1½ cups chili. In ered, till the egg is another, add 6 let- cooked through, tuce leaves (torn), 60 seconds at a time ½ cup slaw, half the in the microwave. remaining wings Top with sriracha. (shredded), and 2 Tbsp cilantro ranch. 418 calories, 25g Reheat the chili. protein, 54g carbs (9g fiber), 11g fat 922 calories, 68g protein, 85g carbs 5 Meaty Sweet (19g fiber), 35g fat Potato Bowl 3 Chicken In a container, add Lettuce Wraps 1½ cups chili and the remaining sweet In a container, add potato cubes. In a half the sweet potato separate container, and the rest of the mix 2 Tbsp cilantro wings, shredded. In ranch with 2 tsp sri- another container, racha. Reheat the add 3 large lettuce chili and drizzle with leaves. In a separate the spicy ranch. small container, mix 2 Tbsp ranch with 2 432 calories, 25g tsp sriracha. Reheat protein, 47g carbs the potato mixture, (32g fiber), 17g fat PHOTOGRAPHS BY NICO SCHINCO MEN’S HEALTH | JANUARY • FEBRUARY 2023 31 Food styling by Rebecca Jurkevich. Prop styling by Maeve Sheridan.

LIFE MEN’S WEALTH “ 32 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

John Kuczala/Getty Images “IVACATION IN MEXICO, WHERE THE DOLLAR GOES FURTHER.” —P. MURALI DORAISWAMY, M.D., a professor of psychiatry at Duke University School of Medicine MEN’S HEALTH | JANUARY • FEBRUARY 2023 33

LIFE STYLE 3 MEN, 3 WHOLE-LIFE These guys recently made HUGE CHANGES— and we helped them dress for their new lives. Coat ($200), sweater ($160), T-shirt ($20), and pants ($50) by Uniqlo; sneakers ($160) by Veja; watch by MVMT. THE GOOD FIT PHOTOGRAPHS BY TYLER JOE A YEAR INTO the pandemic, 45-year-old financial planner Barjes Angulo had stopped exercising and was overeating. As his weight ticked up to 231 pounds, he traded his custom suits for hoodies. “Nothing else could fit,” Angulo says. In January 2021, he started working out, twice a week at first, and cut way back on his calorie intake. A year later, he was down 40 pounds—and the custom suits were back. THE STYLE UPGRADE As people returned to work, office dress codes were relaxed. Uniqlo’s cashmere sweater wears like a comfortable hoodie yet looks sleek. Layer it under a topcoat that hits just above the knee for the best fit. 34 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

Sport coat ($798), sweater ($248), T-shirt ($65), pants ($148), and watch by Polo Ralph Lauren; glasses ($450) by Montblanc; sneakers ($80) by Vans; skateboard by Landyachtz. THE MAN IN MOTION Grooming: Theo Kogan at Art Department IN AUGUST 2018, Donovan Brinson, 25, session. All that activity, plus cutting out started working a retail job, but the com- junk food, helped him drop to 218 in two pany’s uniform didn’t fit. “I was super de- years. “It’s a huge mental change,” says pressed,” he says. He was up to 414 pounds. Brinson, who now works in finance sales. “I couldn’t run a block without falling to the ground.” He began working out by jumping THE STYLE UPGRADE rope and doing pullups and pushups after work, then progressed to lifting weights Polo Ralph Lauren’s herringbone jacket is five days a week and doing cardio after each sturdy but travels well from place to place. Pair it with this wool-cashmere sweater for extra on-the-go comfort. MEN’S HEALTH | JANUARY • FEBRUARY 2023 35

LIFE STYLE THE MEAL Vest ($250) by PLANNER Bugatchi; sweater ($275), T-shirt ($50), and INSURANCE AGENT pants ($110) by Banana Hector Camilo, 40, Republic; sneakers whipped himself back into ($109) by New Balance; shape after seeing a photo socks ($14) by Bombas; of himself from 2012. He watch by Rolex; bat by took up marathon training Victus Sports. and dropped 40 pounds, but his unhealthy eating habits didn’t change. “My diet was to work out to eat whatever I wanted,” he says. So in 2021, Camilo’s wife set him up with a meal-prep program. Since then, he’s lost 14 percent of his body fat. “I need to keep pushing to be healthy for my wife and kids,” he says. THE STYLE UPGRADE These Banana Republic traveler pants have enough stretch for long commutes. Add this monochromatic vest and sweater, which are easy to layer for unpredict- able temps. 36 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

$128; shop.lululemon.com Courtesy brands HAT (AND THE SHIRT SCARF) Rhone’s stretch fabric is made for This duo is made office commuting, but—due to its with moisture- built-in stink- and sweat-fighting wicking merino technology—you can even wear it wool. So you’ll to the gym. $128; rhone.com keep warm without feeling THE WATCH damp. $136; Citizen’s high-tech timepiece mackweldon has health-tracking features that ri- val those of the best smartwatches .com out there, and it looks much THE sharper. $350; citizenwatch.com PANTS THE HOODIE J.Crew’s This take on the college stretchy, cool- hoodie is made with French ing pants are terry, which is plusher than tailored enough whatever you wore as an un- for the office dergrad. $128; hugoboss.com yet functional enough for the golf course. A ta- pered hem offers extra breathing room for bigger calves. $98; jcrew.com

You’ll reduce your and dry skin, says aesthetician Toska Husted. TRY THIS: skin-cancer risk, says Paula’s Choice dermatologist Dendy T R Y T H I S : Hydrafacial Skin Perfecting Engelman, M.D. “Small This fast facial cleans pores, exfoliates, and moisturizes. 2% BHA Liquid amounts of skin damage Exfoliant, $34 accumulate in the winter It’s available at doctors’ offices and spas. This pore-cleansing, from exposure to UV HELP GET INTO YOUR HEAD CONDITION(ING) Charles Purvis/Trunk Archive (splash). Courtesy brands (products). 38 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

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THE EXPERT: CAITLIN GIDDINGS is an Austin-based freelance writer ADVENTURE LIFE and a former editor for Bicycling and Runner’s World. 4 1 5 3 AUHSOWTDYI,N Believe the hype: Texas’s “Keep it weird” 3 PADDLE! city is prime for winter travel, whether Texas Rowing Center that’s group fitness in the great outdoors has the gear to kayak or honky-tonk dancing. Here are five or paddleboard Lady Bird Lake. Make hun- ways to crank up the fun. dreds of new friends at Party Island, a flo- BY CAITLIN GIDDINGS tilla of cooler-toting revelers at the inlet of 2 1 SET UP Barton Creek. BASE CAMP 4 TWO-STEP The Hotel San José FOR TACOS has a pool, live music, chili cook-offs, and The White Horse, a yoga. It’s on South honky-tonk in East Congress, which is Austin, has country studded with western music and free dance outfitters, karaoke lessons. Outside, bars, and so many the Bomb Tacos food restaurants. truck will help you recoup your calories. 2 CRUISE THE STREETS 5 GO FULL TIKI Rent a bike at Mellow Tiki Tatsu-Ya is wild. Johnny’s and hit The decor is thickets Festival Beach by 7:00 of plants, a two-story P.M. to meet 250 or so waterfall, and skulls. other riders for Thurs- Order a group cock- day Night Social Ride. tail like the Skeleton The route always stops Cruise and brace at a park and ends at for a thunder-and- a restaurant or bar. lightning show. MEN’S HEALTH | JANUARY • FEBRUARY 2023 41

LIFE BEST OF THE BEST KILLER BUDS MH EDITOR’S IMPULSE Noise-canceling cans get all the attention, but you wear BUY OF THE earbuds way more. We tested the best reviewed MONTH from Amazon and rated them on comfort, connectivity, CANON PIXMA and overall audio awesomeness. BY CHRISTIAN GOLLAYAN TS6420 WIRELESS THE $30 INKJET PRINTER ($140) BUDGET BANGERS No, seriously, a printer. Fed up with going to These Air Sport JLab Go Air Sport buds can handle FedEx or the office just PROS: They’ve got the same to print, I bought this anything. features as pricier earbuds—noise device, instantly con- blocking, voice assistance, EQ nected it to my laptop, controls—but you won’t be as finan- and started shooting cially devastated if you lose them. out documents and The battery also runs for a holy-whoa photos rapid-fire. And 32-plus hours with its charging case. the photos looked as good as they did on my CONS: The bass can boom too phone at a super-sharp hard, which can lower sound quality overall. So it’s great for 4,800 x 1,200 dpi Kendrick, but only so-so for Bruce. resolution. The Pixma BOTTOM LINE: With a water- takes up only about resistant, tough-as-nails build, as much space as a these buds are amazing if you tend coffee-table book, to beat up your tech. which is how much space a printer really OUR RATING: should take up. —C. G. THE THE CONSTANTCOMPANIONS $180 WORKOUT $120 ULTIMATEUPGRADE $249 WINGMEN Sony LinkBuds Amazon Echo Buds Apple AirPods Pro Courtesy brands (2nd Generation) PROS: Their odd yet clever open-ring PROS: This second-gen model is lighter design lets you listen while the buds and stronger, with better noise cancel- PROS: Apple’s new model raises auto-adjust to ambient noise. That’s lation and overall audio quality. A suite the bar without raising the price. great for taking calls on the go or of ear tips and stays prevents pop-outs An enhanced tech chip delivers playing podcasts while running errands, during even the sweatiest workouts. bright and booming sound quality, so you can tune in without dropping hush-hush noise cancellation, out of your surroundings. CONS: You’d expect a longer battery and potent battery life. The life given the hardware upgrades. And volume control sits on the stems CONS: While ambient sound is clutch in though manual control is easy, Alexa of the buds, so adjusting is a cinch. certain situations, the LinkBuds’ noise- commands can glitch. canceling mode is more noise-limiting. CONS: No stabilizing clips means BOTTOM LINE: The sound quality these could fall off during exercise. BOTTOM LINE: They’re small, comfort- whips—and you can customize the fit, able, and practical. You could very well making them hardly noticeable during BOTTOM LINE: Apple’s best-sounding wear these all day, every day. earbuds are worth it for iOS users. OUR RATING: OUR RATING: OUR RATING: 42 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

T H I S M O N T H : L E VA R B U R T O N stars in the final season COOL DAD LIFE of Star Trek: Picard, out February 16 on Paramount+. He’s a children’s literacy advocate and hosted Reading Rainbow on PBS for 23 seasons. THE OLDEST light.) I couldn’t wait until she arrived to TRICK BOOK read stories to her; I wanted her to recog- IN nize my voice when she got here. I believe THE that storytelling is part of who we are as human beings. It’s part of our culture as If your kids are lucky, they will learn to love reading. communal creatures. We share stories. And that, someday, will also break your heart. And when Mica grew into a toddler who could sit in my lap and turn the pages, that BY LEVAR BURTON was the simplest act of intimacy we could share as parent and child. THERE ARE THREE important stages so it was a natural part of ours, too. Parents ask me all the time, “How do I get my kid to I will tell you that in the grand scheme when it comes to your kids and reading. read more?” And I ask them, “How often of things, those lap moments are fleeting. All three are special, but the last one is gut- do your kids see you reading?” Without If you have a child who will sit in your lap wrenching. modeling, there can be no curiosity. and listen to you as you read them a story, do that with them tonight. Do that every The first stage is reading around your The second stage is reading to your night. With gusto. Because soon your lap child. My mother was a voracious reader. child. I started reading to my daughter, will buckle under their weight and you’ll be She always had at least two books that she Mica, when my wife, Stephanie, was preg- reading shoulder to shoulder with them in was reading concurrently, and one of them nant with her. (A Prayer for Owen Meany, their too-small-for-you bed, which is still was usually a Louis L’Amour novel. Read- by John Irving—you know, something special but ultimately different. ing was a natural part of her everyday life, Mica and her mom read the Lemony Snicket series that way. I read Mica Harry Potter until we got to the part with the De- mentors, and then she didn’t want to read Harry Potter anymore because she was traumatized by the Dementors. (I, too, was traumatized by having exposed her to the horror that is the Dementors.) And then before I knew it, Mica had reached the last and final stage of reading. The third stage is watching your child read without you. The moment is bittersweet. You’ve succeeded, after all. You’re thrilled— ecstatic—that that seed took hold. But you’re sad. You have to mourn the loss of when they came to you for story time. It’s one of the first of many times in parent- hood when you will stand on the sidelines and watch your child walk away, and you just have to trust you’ve done enough. And if they’re reading, you have. Mica is 28 now. We talk about what we’re reading, but the days of reading around her or to her are long gone. And while I haven’t gone back to reread any of the books she and I read together when she was young, I’ve been wondering if it’s time—just to relive some of those moments I shared with her. Maybe I’ll even pick up the Harry Potter series again—and see if I can make it past the Dementors. ILLUSTRATION BY AKEEM ROBERTS MEN’S HEALTH | JANUARY • FEBRUARY 2023 43



WHERE STRENGTH MATTERS MOST THE TO So many New Year’s resolutions focus on that first word: new. (New job. New body. New attitude.) But what if you chose something to drop instead? These guys did—and they turned into whole new men. ILLUSTRATIONS BY JAVIER JAÉN MEN’S HEALTH | JANUARY • FEBRUARY 2023 45

MIND QUIT BETTER I QUIT: I QUIT: BY BY MATT MILLER, POP-CULTURE CRITIC MEN’S HEALTH FITNESS DIRECTOR THERE ARE TWO vivid memo- In theory, experts say, a gath- THE BARBELL BENCH PRESS is widely viewed as one of the gold standards of fitness. It’s the ries that have come to define my ering of people with a shared only strength exercise that football players test at the yearly NFL Scouting Combine. It’s also relationship with Star Wars. In interest should have a sense of one that took me years to master. I eventually beefed up my bench to more than 250 pounds one, I’m a kid, running around community. But social media and was able to pump out reps at 225 with ease. with a wrapping-paper tube, has made bullying and harass- For a long time, I had no interest in quitting the move I’d done every single week since high having lightsaber fights with ment easier. Stepping back is school. But a few years ago, I was in a Bronx gym talking about a nagging shoulder pain. An older my dad. In another, I’m getting basically a self-care skill. bodybuilder who’d frequently given me advice suggested I switch to dumbbell presses. They’d harassed by anonymous toxic So I stopped looking at the be easier on my shoulder and might aid in chest development. I’d heard that before but brushed Star Wars fans on the Internet. fan sites, the films, the message it off—until two weeks later, when the pain intensified. For the first time ever, I quit an I watched misogynist, racist boards—all of it. After about a exercise—a decision that went against classic fitness rhetoric, which tells us never to quit. fans harass the women and year, you could say a new force But the more I thought about my fitness actors of color in the movies. awakened in me. I found myself goals, the less I was able to convince myself that I had to do the barbell press. And since I grew up to be a kind of excited to watch the So I didn’t. For three years. To liberate myself pop-culture critic who wrote latest shows on my own terms. from general fitness dogma and get there, though, I needed to learn these lessons: about Star Wars, they attacked I don’t have to know or care THE BODY DOESN’T CARE ABOUT me, too. They even threatened what other people think. And THE EQUIPMENT YOU USE. my partner and me. I’m a fan of that. By switching to dumbbells and no longer battling shoulder pain, I was able to focus on I QUIT: squeezing my chest instead of simply pushing the weight. This ultimately helped me gain BY JOSEPH MACRINO, COFOUNDER OF RE_GROCERY even more strength and size in my pecs. MY FAMILY WAS NOT particularly into sustainability growing up. But when I moved to San Francisco in 2007, sustainability seemed QUITTING MAY MAKE YOU STRONGER. like the standard there. One of the most progressive waste- management companies in the country, Recology, is there, and it Last year, I decided to experiment with the offers dump tours so you can see how much work goes into sorting barbell bench press again. With great care, I trash. After I went on one in 2013, I realized: All the plastic that’s did reps with 135 pounds, then with 185. No ever been produced is still on the planet today. pain. Next, I returned to my onetime holy grail—225 pounds. To be safe, I asked some- So I made it a point to try to avoid single-use plastics like straws, body for a spot, knowing I might blow out my stir sticks, utensils, and food packaging. It came down to small shoulder in this one moment. decisions: bring your reusable mug, don’t forget a reusable bag, eat in instead of taking out. If I needed some salsa for a gathering, Except I didn’t. I’d spent so long using correct form and building shoulder stability that the weight flew up eight times. Since then, I’ve done barbell bench presses here and there, though they’re no longer a requirement for me. Quit- ting an exercise isn’t the end. It’s the beginning of a freer version of fitness that can push you toward the gains you really want. 46 JANUARY • FEBRUARY 2023 | MEN’S HEALTH

I QUIT: EXPERT’S CORNER: BY 3 MORE FOR MEN’S HEALTH HOW TO QUIT CAFFEINE TELLING SOMEONE YOU’RE JUST NOT that into them is awkward as hell, which is why ghosting— If your goal is to feel less anxious and jittery i.e., ceasing all communication and dropping off or sleep better, you might want to consider it. the face of the earth—exists. But I’m here to tell you Here’s how to do so—without the headache. that a straightforward break is your best approach. DON’T JUST STOP. That FIND A DIFFERENT I wasn’t always the enlightened rejector I am now. will be brutal. In addition PICK-ME-UP. Try During college, if I wasn’t feeling it, my primary way to fatigue, immediately some stairs. In one to end things was a method I called the “peter-out,” dropping the stuff can study, sleep-deprived which looked something like this: lead to headaches, says people who climbed THEM: “Hey! That was fun. Are you free this week?” Andy De Santis, a regis- stairs for ten minutes ME: Waits 48 hours to respond. “This week is looking tered dietitian in Toronto. felt more energized really busy.” Absolutely doesn’t offer another time to Instead, for one week, than when they downed hang out or apologize for taking two days to reply. aim to cut caffeine by 50mg of caffeine. Also: THEM: “Okay, how about next week?” 20 percent. An easy strat- Talk with someone. ME: Waits 72 hours to respond this time. “Honestly, egy: Fill each cup of your Research found that next week isn’t any less busy.” caffeinated beverage four sleep-deprived pilots fifths of the way. Reduce acted more alert after a All communication ceases. it a little more every week seven-minute break that I managed to convince myself that this was the until you’re off caffeine included a walk and a most ethical approach—until someone called me altogether. chat. —LISA MULCAHY out. I’d been doing the usual for two weeks, until she texted me, point-blank, “Are you into me or not?” HOW TO QUIT YOUR THERAPIST I took the out. “No, I’m not,” I texted back. “That’s fine,” she replied, “but I wish you had just told me, Before you break up, give the therapist an because these last few weeks have been really shitty opportunity to fix what’s not working, says Rheeda and confusing.” At that moment, it became clear Walker, Ph.D., at the University of Houston. that the peter-out was simply cowardice. Since then, I’ve tried to be more up-front. I mes- SAY WHAT’S WRONG. BE FACTUAL. “If the sage them something along the lines of “Hey! I had It’s important to let your therapist does not or a fun time getting to know you, but I’m sadly not therapist know what you cannot make adjust- feeling that spark, so I’d like to stop dating.” Regard- need that’s not happen- ments, it’s fine to say, less of how they react, it’s better knowing that while ing. If that’s too uncom- ‘I would like for this they may be hurt in the moment, I’m saving them the fortable to address in to be our last session. pain and confusion that comes from prolonging the a session, leave them a I don’t think we’re inevitable, and there’s some solace in that. voice mail, Walker says. a good fit,’ ” she says. I’d drop into a taqueria with a mason jar and have it filled up. HOW TO QUIT VAPING If I needed some pita, I’d swing by the falafel joint on the way home with a cotton bag. Cold turkey is the most miserable and least effective way to stop, says Amanda L. Graham, Ph.D., of the Truth It was a good start, but lots of the stuff we use daily is still sold Initiative. If you feel lousy, you’ll want nicotine again. in plastic or containers or shrink-wrap. When my apartment The objective is to go without it little by little, she says. burned down in 2014, my wife (then girlfriend) and I took it as an opportunity for a fresh start and moved to Los Angeles. GO GRADUALLY. “Over FIND SOMETHING ELSE That’s when the real inspiration hit. We opened Re_grocery, a a week, aim to cut your TO SAY YES TO. Don’t package-free market, on April 22, 2020—Earth Day. We have nicotine use in half,” says just try to resist a craving. eggs, plant-based cheeses, oils and vinegar, and more. You can Graham. Try designat- Plan what you’ll do when buy as much or as little as you like. It is my hope we can leave ing how long you’ll wait one comes. Drinking this planet better than we found it. We say it’s about little steps, between a craving and ice water can break the little changes in your behavior. You may not be perfect, but a hit. “These ‘mini quits’ focus on your vape; so the actions add up. —AS TOLD TO JOSHUA NEEDELMAN give people an opportu- can actions like walking, nity to develop skills for doing jumping jacks, when cravings hit,” she chewing on flavored says. See if you can com- toothpicks, and squeez- pletely quit in two weeks. ing a stress ball. GET HELP. Writing down why you want to quit helps carry you through the hard moments of staying focused, Graham says. Support groups and nicotine replace- ment therapy can also help, along with meds designed to make this easier, like bupropion and varenicline. | JANUARY • FEBRUARY 2023 47

MIND PACE SMARTER WIN The Voorhes/Gallery Stock (turtle). Brad Trent/Take-Two Interactive (Zelnick). Craig Barritt/East Hampton Library/Getty Images (Patricof). CFA (Chavez). IN THE LONG RUN You may have to work another 20, 30, or even 40 years. Here’s how five successful guys over 60 stay sharp and focused all day. BY MICHAEL CLINTON WE ARE LIVING IN the era of New Longev- States is over 50, according to Bradley Schur- man, author of The Super Age: Decoding Our ity: Many of us will live significantly longer lives Demographic Destiny. These business leaders than any previous generation did. A number of are paving the way for all people, but especially studies are finding that many people now ex- older people, to thrive in the workplace. It’s all a pect to work well into their 60s and 70s to fund little daunting—20, 30, perhaps 40 more years their longer and healthier lives. And guess who of work!—and burnout is a real risk. To help you is leading these older workforces? Older leaders. pace yourself for this longer run, we asked five The average age of the top-performing CEOs by trailblazing older guys to share the habits that revenue across all industries is 59 and the aver- help them stay energized and focused all day. age age of a small-business owner in the United 48 JANUARY • FEBRUARY 2023 | MEN’S HEALTH