Indholdsfortegnelse for Jan/Feb 2025 i Men's Health South Africa

The Mission Cape Town-based entrepreneur and supplement innovator, Greg Tinkler, spent 12 years immersed in the health and supplement industry. Over time, and despite the industry’s growth, he spotted a glaring gap: no brand catered solely to women’s unique health needs. And while you might see plenty of supps marketed towards women, many are simply tweaked versions of products designed for men. “Most supplements manufactured for men aren’t suitable for women and can cause a host of hormonal issues. I wanted to build a range of products that genuinely prioritise female health,” says Tinkler, now the founder of Gloot, a proudly South African female health, wellness and beauty brand dedicated to providing high-quality supplements designed to meet women’s needs. In other words, this is your sign to let the women…

You’ve no doubt heard about the heart-healthy, disease-fighting, longevity-promoting virtues of the Mediterranean diet. Health experts love it because it’s simple and flexible, unlike complex and restrictive diets like Whole30 and keto. On a Med diet, all you have to do is focus on eating lean proteins (especially seafood and poultry), with loads of fresh fruit and vegetables, whole grains, unsaturated fats and a little wine if you’d like. Even the name itself conjures images of lazily nibbling olives off a patio table behind a cliffside villa. This isn’t a diet—this is a lifestyle. Except that some dietitians are now criticising that very image. The Med diet is, and has always been, narrowly defined. And as any glance at a map will tell you, the region extends beyond Greece and…

WHAT IT IS There are actually two types of liquid diets out there: a clear liquid diet, on which you consume just that (broth, jelly, apple juice), and a full liquid diet, meaning you can have basically any food pureed thin and smooth enough to be slurped through a straw. Yes, delicious. THE DANGERS Crash liquid diets often lack protein, fibre, healthy fats and calories in the amounts you need to function, especially if you’re active, says Katherine Basbaum, a clinical dietician for UVA Health. “Somebody might lose [10kg], and the next thing you know they’re in the hospital for any number of reasons related to nutrient deficiencies.” THE PROMISES Well, influencers will tell you that a liquid diet is a challenging yet effective way to lose weight fast, decrease…

01 WHIZZ IN THE KITCHEN Though few self-respecting South Africans would identify with the gym-culture trope of the shaker-toting boet, many of us regularly reach for the protein scoop. Nearly 50% of us take supplements every day, and we’d wager that it’s not a pleasant experience for all of them. However, done right, shakes can not only deliver prime muscle fuel, but also be a delicious antidote to your bland eating plan. Follow our nutritionist-certified guide and give ’em a whirl. A WHOLE EGG Crack it in for an instant nutrient fix. Not only do you get a healthy helping of protein, but the yolk contains zinc which plays an important part in testosterone production. Studies have shown that zinc can help boost strength and athletic performance. B KIWI This furry green multivit…

01 It Could Make You Smarter Immersing yourself in greenery can have a fast-acting effect on your mental acuity. Various studies have demonstrated improvements in concentration, clarity and even creativity after less than an hour spent outdoors. In fact, when researchers at the University of Chicago tasked a group of people with answering a set of test questions before and after a 50-minute stroll outside, they scored 20% higher on average afterwards. 02 Your Immune System Will Get a Boost There’s more to it than just vitamin D (although there’s that, too). Scientists have found that soaking up the sun’s rays can energise T-cells, which play a central role in the immune system. Skin exposure to the low levels of blue light found in sunlight causes T-cells to move faster,…

The Problem 01 Your Progress Has Stalled ■ You’ve been loading up the same old plates for your deadlift, squat and bench for months now. And you’re starting to feel pretty demotivated about the whole thing. THE FIX: Push through the plateau by assessing what you’re doing away from the gym. “The number-one problem I see with people when they start making progress is that they hit it too hard—and then, suddenly, they stop seeing progress,” explains Firas Iskandarani, master trainer at Gymbox. “And that’s all thanks to them not prioritising recovery. Your progress doesn’t happen when you’re training, it happens when you’re resting. When you’re sleeping, you’re healing.” Are you warming up properly? Are you eating not just the right foods, but enough food? Are you sleeping well? Ask…

TROJAN 20KG ADJUSTABLE DUMBBELL SET You don’t need a room full of weight plates to get seriously fit. The proof? This compact (and ultra-flexible) adjustable dumbbell kit which lets you seamlessly swap weights on the fly. It sports an easy-to-use adjustment system for quick switches, making that transition between exercises as smooth as possible, and the storage tray is the kind of space saver every home gym setup needs. TROJAN FITNESS SANDBAG RANGE Simple but effective—this durable sandbag is built to withstand even the most rigorous workouts. It features multiple handles, giving you the freedom to perform a wide range of moves to target as many muscle groups as possible. The shifting load of this exercise tool requires constant stabilisation, engaging your core and enhancing your overall strength and conditioning.…

MEN’S HEALTH MAGAZINE Delivered straight to your door Receive the Men’s Health print magazine featuring all the tips, tools and tricks to enrich every part of your life—both mind and body. 1 YEAR FOR ONLY (6 ISSUES) R540 Scan the QR code to subscribe to the print mag Website: 4me.co.za/product/mens-health/ Email: subsqueries@onthedot.co.za Call: 0873531291 MEN’S HEALTH DIGITAL MAGAZINE Start reading wherever you are, whenever you want Receive the Men’s Health mag in a made-for-mobile digital format, available to read anytime, anywhere, directly on your phone or device. 1 YEAR FOR ONLY (6 ISSUES) R270 Scan the QR code to subscribe to the digital mag “I know a lot of people don’t like the competitive side. I’ve always loved it. I think it’s something that’s in me because I think I’ve always wanted to prove myself.”Cover Guy DU…

i_ 2X ■ Forget the carrots, just two handfuls of pistachios daily can safeguard your peepers for a lifetime. New research from Tufts University discovered ed that this hearty nut might help protect your eyesight by supplying you with a healthy dose of lutein. This compound accumulates around your retinas, acting as an internal set of slick shades to help protect the light-sensitive layer at the back of your eyes. In the study, those who noshed on pistachios for 12 weeks achieved massive strides in their eye health over those snacking sans nuts. ii_ 1.8 billion ■ The number of people globally at serious risk of developing life-threatening diseases because they’re not getting enough exercise. And those metrics are projected to increase to 35% of the worldwide population by 2030. Be on…

WHEN LIFE GETS BUSY, it can be difficult to keep your fitness on lock. Just ask Luke Madden: the daily demands of running his business put his health on the backburner. In its stead, he gorged on takeaways, drank too much and skipped his gym sessions. “I ended up at a point where I’d look in the mirror and think, ‘How did I let it get to this?’,” he says. THE WAKE-UP CALL Bad habits will eventually catch up with you. Whether that’s twenty years down the line, or tomorrow. Madden sensed something was off; he was feeling sluggish, having trouble breathing and didn’t really have the energy to do anything. He knew he had to hit the reset button right now, and that meant going cold turkey. “I quit…

ALZHEIMER’S DISEASE HAS been medicine’s own brainteaser. It’s stumped doctors and scientists who, for decades, have been struggling with where it came from, how it progresses and how to treat it. “When I was a new investigator, I got a negative result in a pilot study, and one of my coinvestigators said, ‘Congratulations, now you’re a real Alzheimer’s researcher!’” recalls Dr. Heather E. Whitson, co-director of the Duke/University of North Carolina Alzheimer’s Disease Research Center. But recent scientific leaps have resulted in major advances in Alzheimer’s prevention, detection and treatment success. “Now it feels like big breakthroughs are really in reach,” says Whitson. These new developments are aiming to knock the disease out of its spot as the seventh-leading cause of death in the world and a huge cause of worry,…

EVER TRIED WATCHING PORN WITH THE SOUND OFF? It just doesn’t hit the same—and that’s because hearing certain words or phrases can be a major turn-on. But while porn stars may have no qualms about uttering filthy phrases during sex, many of us regular folk tend to blush at the mere thought of saying such words out loud. It’s time to change that. The psychology of dirty talk “hasn’t received a ton of study,” says Dr. Justin Lehmiller, a researcher at the Kinsey Institute. But some studies have reported that erotic stimuli (e.g., dirty talk) fire up the hypothalamus, a region of the brain that influences sexual behaviour. Not only can these racy narratives upgrade your sex life, but they can also strengthen your relationship. Dr. Jess O’Reilly, resident sexologist…

Lift with your legs, not with your back. It’s a cue many trainers use anytime you bend down to lift something heavy. It makes sense, too, since conventional wisdom holds that rounding your back with heavy weight leads to injury. But if you look closely at a strongman like Tom Stoltman hoisting a 300kg Atlas stone, you’ll notice that his spine isn’t ramrod straight at all. Instead, he’s almost hunching forward, curling his entire spine around the stone. And if you scroll fitness social media long enough, you may come across an exercise called the Jefferson curl, which asks you to stand holding a light barbell, then lower the barbell while simultaneously rounding your back as much as possible. Truth is, rounding your back when you lift can be safe,…

IT’S EARLY ON SATURDAY MORNING, but there are already hundreds of people—athletes and spectators alike—streaming into the Cape Town International Convention Centre. Four of the venue’s massive exhibition halls are playing host to SA’s first-ever HYROX event, a fitness race that combines cardio, conditioning tests and strength challenges as part of an eight-station mountain of physical exertion. HYROX has been making waves around the world since its inception, and fitness enthusiasts have shown up to its inaugural South African event in full force to test their mettle. The premise is simple: you (either solo, with a partner or as part of a relay team) tackle a variety of functional workout stations such as sled pulls, lunges and rowing. Between each functional fitness station, you’ll run 1km, and you’ll be racing…

HOW OFTEN DO YOU USE AN AIR FRYER? EVERY DAY: 31% A COUPLE TIMES A WEEK: 36% ONCE EVERY FEW WEEKS: 17% NEVER, I DON’T OWN ONE: 16% It’s official! Your air fryers are putting in overtime. Shake up your recipe regulars with our easy-cook meals on page 48. Have You Ever Tried a Juice Cleanse? YES 35% NO 65% Page 34 has the verdict on whether the liquid diet is actually worth the squeeze. DO YOU OWN A PADEL RACKET? YES 11% NO 89% We’re holding court on page 40 with gear that’ll expand your net worth. WHAT ARE YOU TRYING TO BUILD IN THE GYM? BETTER POSTURE 22% STABLE CORE 30% MENTAL GRIT 30% IMPROVED MOBILITY 18% The good news? You don’t have to choose. You’ll gain all four just…

Building on its first two successful seasons, the league promises more excitement, a showcase of top talent and an inclusive experience for fans of all ages. With sold-out finals and passionate support from fans in host cities, Betway SA20 has reignited South Africa’s love for cricket and introduced the sport to a new generation. EVOLUTION OF THE LEAGUE In its debut season, Betway SA20 introduced six privately owned teams with 18 players each, combining international stars and homegrown talent. Season 2 brought an exciting innovation—a Rookie Draft—increasing squad sizes to 19 and giving young players the chance to perform on a global stage. This format allowed emerging talents to shine while learning from world-class coaches and seasoned professionals. The league’s teams—Durban’s Super Giants, Joburg Super Kings, MI Cape Town, Paarl…

NOT TOO LONG AGO, people (maybe even you) could actually have a thought without email, Slack, WhatsApp, texts, X or whatever else chiming in. True, there are more distractions than ever—hey, was that just a notification from Apple News? But our attention spans are becoming shorter, too. Some research shows that we now move from screen to screen as much as two minutes faster than we did 20 years ago. So it’s no surprise that everyone thinks they have ADHD now. It might feel like it, but this isn’t something you can bring on through bad habits. With actual ADHD, symptoms begin in childhood, typically with problems finishing homework or answers blurted out in class. The condition is caused by weak connections in a part of the brain called the prefrontal…

THE RACKETS ROUND The "round" format shifts more weight to the grip, giving you greater control over your shots. The sweet spot is also right at the centre, and it’s larger making this a more forgiving choice for beginners. TEARDROP This hybrid format is the middle-ground between "diamond" and "round", making it a good all-rounder for both attacking and defensive shots. Haven't found your style? This should be your pick. DIAMOND This high-balance format is geared for all-out attack. The weight is concentrated at the top of the racket (read: more inertia) giving you more firepower behind your shots when you're on the offensive. LÕK MAXX FLOW Shape: Round Level: Pro Want to strike a balance between control and power next time you hit the courts? This "round" format racket…

01 CRISPY CAULIFLOWER TACOS Tacos are the pinnacle of all-in-one dinners because you can choose a single component to cook (here, we’re crisping up spiced cauliflower) and then prep the rest of your fresh ingredients while the air fryer works its magic. A colourful, crunchy slaw takes just a few more minutes to toss together, but in a pinch, you can top it with shredded carrots or cabbage and a squeeze of lime. SERVES 4 ACTIVE 10 MIN (TOTAL 25 MIN) • 2 TBSP OLIVE OIL• 1 TBSP FRESH LIME JUICE, PLUS LIME WEDGES FOR SERVING• ½ TSP HONEY OR AGAVE• 1 TBSP TOMATO PASTE• 1 TSP CHILLI POWDER• ½ TSP GROUND CORIANDER• ½ TSP GROUND CUMIN• ⅛ TSP CAYENNE• KOSHER SALT• 1 MEDIUM CAULIFLOWER, CORED, CUT INTO SMALL FLORETS• 8…

Unless you’ve lived under a kettlebell for the past 20 years, you already know that CrossFit has exploded in popularity. Everyone, and we mean everyone, is taking time to smash out the Workout of the Day (WOD) on a regular basis. A generous handful are taking those recreational reps into competitive territory as part of regularly scheduled Games. Du Toit Botha, 31, is one of those comp-hungry gladiators, a PT and CrossFit coach who has turned his zealous passion for the sport into an all-consuming pursuit for elite status. It’s been about seven years since he first stepped into the Box, and he has since steadily climbed the rankings. For the uninitiated, the CrossFit Games use a relative scoring system and accompanying table to determine your standing. Competitors typically train…

NON-INVASIVE CLINICAL TREATMENTS While transplants have permanent results, it can be a long and difficult process. Non-invasive treatments that have little to no downtime are becoming increasingly popular. Here are two popular new-age treatments that can be completed during your lunchbreak. Autologous Micrografting Technology This is the newer, more advanced alternative to plasma-rich platelet injections, but instead of using blood, three small grafts of healthy hair follicles are taken to create a suspension solution of follicle stem cells, which is injected into the scalp. Although it doesn’t grow new follicles, the formula is more effective at halting hair fall and rousing sleepy follicles to grow a thicker mane, with an 80% success rate in increasing hair density. Results can last up to 18 months, when top-up treatments can be administered.…

From the basic farmers walk to yokes and hefting heavy sandbags, loaded carries are a staple of strongman-style training and can improve almost every aspect of your physical prowess. However, in lieu of specialist equipment, we often scrape around for poor substitutions, limiting ourselves to the heaviest set of dumbbells we can find in the gym. Enter the Zercher carry. Requiring just a loaded barbell, and giving you the ability to go heavier than most mortals can, the Zercher carry hits nearly every muscle in your core. It builds strength, stability and “anti-flexion”—i.e., the ability to not fold up like origami under a heavy load—which is vital in training and handy in daily life. “Zerchers don’t just hit your core, they build the postural muscles in your upper back that…

SAVE 50% OFF THE COVER PRICE SCAN HERE for your digital subscription and claim your discount! SCAN HERE for your print subscription MEN’S HEALTH MAGAZINE Delivered straight to your door Receive the Men’s Health print magazine featuring all the tips, tools and tricks to enrich every part of your life—both mind and body. 1 YEAR FOR ONLY (6 ISSUES) R540 Website: 4me.co.za/product/mens-health/ Email: subsqueries@onthedot.co.za • Call: 0873531291 MEN’S HEALTH DIGITAL MAGAZINE Start reading wherever you are, whenever you want Receive the Men’s Health mag in a made-for-mobile digital format, available to read anytime, anywhere, directly on your phone or device. 1 YEAR FOR ONLY (6 ISSUES) R270 Simply scan QR code above…