Indholdsfortegnelse for Sep/Oct 2025 i Men's Health South Africa

In recent years, there’s been a shift away from using weight as a measurement for health. There are good reasons for that. Chief among them is that fixating on the scales can easily lead to disordered eating and other negative mental health outcomes. Scales aren’t the sole cause, but in many cases, they’re part of the problem. A 2015 study featured in the Journal of Nutrition Education and Behavior reported that self-weighing was associated with lower self-esteem and a higher incidence of unhealthy weight control behaviours. So, if you’ve struggled with poor body image in the past, I’d kindly suggest not reading any further. Another common reason for ditching the scales is that weight alone doesn’t tell the full story. You’ve likely heard how ‘weight loss isn’t fat loss’, due…

Racket Sports 101 When it comes to hitting the courts, your options are near-endless. Here’s your aerial view of 2025’s big hitters.…

Back in the 1960s, American nutritionist and author Adelle Davis coined what might be one of the most enduring pieces of dietary wisdom of the following decades: “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” It’s pithy and memorable, sure. But science has since had relatively little to say about its validity. However, the emerging field of chrononutrition is exploring the complex interactions between meal timing and our circadian system – the body’s internal ‘clock’. According to Dr. Alan Flanagan, a nutrition scientist and lead researcher in the topic, our circadian system “regulates numerous physiological processes, including gastrointestinal function, hormone secretion, nutrient digestion, absorption and metabolism”. The goal, he says, is to synchronise the signals from our external environment – including the food we…

My smartwatch constantly dings with cheerful congratulations for steps taken, heart rate achieved, days rested to speed up my recovery. My shelves, meanwhile, groan with helpful books, my phone with apps and my counter with supplements that promise to remedy any deficiency that might inhibit my peak human performance. So why, if my life is so optimised, do I feel so…meh? Maybe optimisation – a trend that rose concurrently with our ability to track our body’s data – isn’t so optimal. We tend to overvalue what we can measure and undervalue the immeasurable. Yet, much of what makes life meaningful and keeps us mentally healthy is not so easily captured in metrics (there’s no tracking ring for contentment.) We worked with top mental wellness experts to identify what all our…

The Mescal Paloma Tequila tends to be sweet and smooth. Mescal is smoky and complex, which adds oomph to the sweet-bitter flavours of a Paloma. “A pinch of salt, along with some citrus, really helps make the drink pop and makes it more three-dimensional,” says Noah Small, corporate beverage director at Empellón. HOW TO MAKE IT In a tall glass filled with ice, combine 45ml mescal, 60ml fresh grapefruit juice, 15ml fresh lime juice, 3 drops grapefruit bitters and a pinch of Kosher salt. Stir to combine, then top with club soda and garnish with a slice of pink grapefruit. SMOKE POINTS Small uses pricey Del Amigo mescal in his Paloma. But you’ve got options at almost every price. GOOD Se Busca Resposado, R1 099 You get roasted coffee beans…

Garreth Barclay IG: @garrethbarclayphoto He’s cemented himself as one of the most prolific photographers in Men’s Health history, shooting over 150 iconic covers for the South African and global editions. This issue, he was the man behind the lens for the Cover Guy competition finalists – turn to p.18 for a perfect showcase of how Barclay injects confidence, and a dash of swagger, into every frame. A sharpshooter genius in our eyes! Scott Parker IG: @chefscottparker The former MH cover guy is a top chef and author of End Your Carb Confusion: The Cookbook (R540, woolworths.co.za) has culinary expertise that blends both flavour and fuel. We tapped his wealth of knowledge to help you elevate your outdoor cooking (p.88). As the Product Development Manager at Woolworths, he’s also helping make a…

What Is the Most Overrated Gym Move in Your Opinion? BACK SQUAT: 14% DEADLIFT: 26% BENCH PRESS: 18% BODYWEIGHT CRUNCH: 42% Crunch time or waste of time? Meet the moves that actually pull their weight on page 104. Have You Ever Experienced Caffeine Withdrawals? YES 37% NO, I CAN STOP WHENEVER: 39% DON’T DRINK COFFEE: 10% NEVER GONE WITHOUT IT: 14% Headaches. Brain fog. The shakes. Sound familiar? You’re not alone – and page 52 asks: has coffee become the new booze? DO YOU WEIGH YOURSELF EVERY DAY? NO 83% YES 9% Should you ditch the digits? Page 14 breaks it down. Have You Ever Had A Fertility Test? NO 91% YES 9% Your swimmers might know more than your smartwatch. Page 60 dives into why sperm is the new vital sign. How…

LAST YEAR, THERE was a good chance you noticed how horny people were for tennis. Partly thanks to Zendaya and the erotically charged, racquet-smashing boys in Challengers (which premiered last April), the Internet became feverish for the sport. Suddenly, we had influencers and celebrities picking up a racket for the first time or showing off the forehand they learned as a kid. Then the tennis-core clothing trend exploded, making me seriously consider whether I should purchase a cableknit sweater. At my neighbourhood tennis courts, the battle to get time on a court felt as intense as a Sinner-Alcaraz match-up. Come September, the craze manifested at the 2024 US Open, which smashed its attendance record by attracting more than 1 million people to the USTA Billie Jean King National Tennis Center. Hats…

Split-Stance Pallof Press WHY: You’ll build core stability and learn to keep your body balanced so you can reach for those tough shots, especially at the net and off the wall. HOW TO DO IT: Stand with your right shoulder a few feet from a resistance band anchored to the left about a metre off the floor. Grasp it with both hands, holding it near your chest. Kneel on your left knee, then lift your left knee a few centimetres from the floor. Keeping your shoulders square to the front, straighten your arms in front of you. Hold two seconds. Return to your chest. That’s 1 rep; do three sets of 8 per side. Half-Kneeling Dumbbell Chop WHY: Rotational power is critical in all racket sports; you’ll build that here, while…

We’re officially on burn notice. Despite years of public health warnings, about 88 percent of men still say they never use sunscreen. What’s worse, one in seven adults under 35 believe that sunscreen itself is more harmful than direct sunlight. That’s a damn shame because we’re witnessing a quantum leap forward in all things sunscreen. Modern sunblock is not the goop you spackled on as a kid. Today’s sunscreens, fuelled by new research and tech, are pure wizardry. Not only are these products safe, but they block multiple harmful rays, prevent skin cancer, reduce skin damage, combat signs of aging, hydrate, control breakouts and decrease redness. We dug into the latest science, talked to top dermatologists and tested nextgeneration products to unblock your sunblock issues – now and way, way into…

Logitech Pebble Mouse 2 Want something that’ll give you more control than your trackpad? This low-profile, portable wireless mouse is exactly what you need. It can be paired up with multiple different devices (ideal if you’re switching from laptop to desktop and back again) and sports up to two years of battery life. That’s exactly the sort of low-maintenance tech we can get behind. R699, incredible.co.za Samsonite Ecodiver Backpack Still lugging your laptop and work ensemble in a threadbare pack? You need a smarter haul. This backpack includes multiple compartments to keep your tech organised; from a padded alcove for your laptop to a snug sleeve for your tablet to handy pockets for your pens. That’ll give you endless volume on tap whether you’re heading into the office, jetting off…

We take thousands of pictures every year. Of friends, family, outfits, holidays, gym sessions, muscle meals and personal bests. But what if your phone didn’t just take pictures? What if it made them look exactly as you remember them? That’s the hidden magic underneath the HUAWEI Pura 80 Pro’s sleek exterior. Featuring a 1-inch Ultra Lighting Camera sensor, the largest ever seen on a non-Ultra smartphone, and HUAWEI’s unique RYYB colour filter array for richer tones and softer shadows, this device snaps photos that feel like living, breathing memories of every moment. And those high-fidelity shots aren’t just limited to perfect lighting conditions. With Super HDR putting in strong reps, you can even shoot against the light without losing detail in the highlights or your subject. Even the trickiest lighting,…

6am Pull Double Duty “There’s something great about starting your day with learning and completing a task,” says Reyes. For him, that means listening to the news or a history podcast, such as the BBC’s History Extra, while doing last night’s dishes. 8am Build a Battle Plan Relief work and TV work have one big thing in common: unpredictability. “You have to strike when the opportunity is there and can’t do that without being prepared,” he says. So he logs on to his computer to nail down ideas for the show and to check in with the Force Blue team on what missions need to be organised. 10am Get in PT “I honestly can’t fall asleep unless I’ve put in some sort of hard training during the day,” says Reyes.…

What It Is Simple: eat 30g of protein within 30 minutes of waking up. Then do 30 minutes (30-30-30, see?) of steady-state, lowintensity cardio, keeping your heart rate below 135 beats per minute. The method went viral in 2023 when biohacker Gary Brecka posted about it. The Claim Working out in a fasted state forces your body to burn lean muscle (not what you want) instead of fat (what you do want). A protein-rich feed beforehand can help to mitigate that worry. Or so the method’s proponents promise…. The Good Breakfast and protein are always good ideas. Protein helps you fill up – and stay full between meals – which may lead to weight loss, says Sarah Keathley, a registered dietitian at Top Nutrition Coaching. Plus, according to a 2023…

MH puts 10 common muscle mantras under the microscope Bro Wisdom #1: No Pain, No Gain “Can you feel it? That’s weakness leaving the body.” When we talk about ‘bro science’, what we’re usually talking about is training lore born out of anecdotal evidence, rather than peer-reviewed research. We’re talking about your mate Big John, who just swears that putting collagen in his coffee has added 10% to his lifts. It’s easy to smirk. But while it’s true that what works for one man won’t always work for another – and you really do need a broader sample size than just Big John – it’s also true that a lot of the actual science we understand today has its origins on the gym floor. It can be challenging, then, to separate…

Rosemary Salt “If you’re a fan of lamb, this infused salt is for you!” says Parker. “Earthy rosemary is the classic herb most often paired with lamb, but this fragrant herb works equally well with chicken, pork loin and roasted vegetables.” WHAT YOU’LL NEED 150g flaky or coarse salt2 Tbsp chopped fresh rosemary HOW TO MAKE IT 01. Preheat the oven to 100°C. 02. Using a mortar and pestle or mini food processor, blend together the salt and rosemary. Spread the mixture on a rimmed baking sheet and place in the oven to dry for 1 hour. 03. Allow the salt blend to cool before sealing in an airtight container. (It’ll keep for up to one month.) Break out when you need flavour on tap. Smoky Chilli and Garlic Salt “Use…

Yes, sculpting your arms to superheroic proportions sets you on the path to perfect summer looks and helps you fill out your T-shirts. But the truest path to arm muscle isn’t just about curls and pressdowns. The best way to add biceps and triceps size also involves packing on serious full-body strength, too, because contrary to bro science, it’s not all about biceps curls and triceps pressdowns. To grow any muscle, you must make it feel a significant “threat,” says Dr. Pat Davidson, a former university professor turned bodybuilder and noted muscle scientist. Placing tissue under threat means pushing it to the edge of fatigue – and that happens best under heavy loads and during multi-joint movements (think squats and deadlifts). That’s why, three days a week during this eight-week…

ALEX BAISCH AGE: 52 • LOCATION: Cape Town PROFESSION: Entrepreneur Growing up in a family where weight was a big issue – with a father who leaned on the heavier side – entrepreneur Alex Baisch seemed primed to pack on the pounds. And that prophecy reared its head multiple times throughout his life, from massive (unwanted) gains in university to tipping the scales after his move to Cape Town in 2022. When your body seems to want to parallel park in the heavy zone, staying lean can feel like an impossible task. But Baisch refused to throw in the towel. The goal? “Longevity not aesthetics.” The Wake-Up Call There’s an untold reality to most transformations: there’s rarely one defining moment; a turning point where those healthy habits finally stick. For…

Muscle Memory Take a fitness break – your gains will be there waiting for you! When 55 non-exercisers underwent either a 20-week resistancetraining programme or two 10-week blocks separated by a 10-week break, both groups saw increases in their leg press and biceps curl one-rep max, as well as their muscle size and jump height*. Yes, the group with the rest lost strength, but they quickly recovered these losses within the first five weeks of the second training block. Work smart, not hard. Pretty Nice Here’s a cost-effective grooming hack: looking at 10 studies with over 4 000 participants, researchers from the University of Pennsylvania found that people described as “helpful” or “kind” were rated as betterlooking, particularly if the trait was part of their usual behaviour*. In the imagined…

Carlos Alcaraz FITNESS GAMECHANGER: SAND FOOTWORKOTWOR DRILLS ▶ Any pro tennis player has to play with agility, but Alcaraz can move. To do so at a high level, l, the 22-year-old performs lateral movement drills in the sand, teaching his feet to drive up from an unstable surface. This can help prevent ankle injuries and build strength in his calves and shin muscles. Jannik Sinner FITNESS GAMECHANGER: LANDMINE ROTATIONS ▶ Sinner has historically lacked the physical prowess of his competitors, so the 24-year-old has gone all in on strength and mobility work. He does landmine rotational exercises such as the hollow body landmine press, which builds upper-body power. Novak Djokovic FITNESS GAME CHANGER: DEVOTED TO LONGEVITY ▶ He’s been around this long for a reason. Djokovic, 38, eliminated gluten and…

Behind the wheel, it doesn’t feel like an SUV. On this stretch of road, slaloming through the hills of the Scottish Borders, it feels anything but. The tyres firmly grip the smooth tarmac. The suspension, rather than give in to the car’s mass and lean its way around a bend, holds you level like a well set-up track car. The engine, a 4.4-litre mild-hybrid, twin-turbo V8, has a predatorial roar. It growls through the revs, demanding to be pushed further like all the best sports cars do. But this is very much an SUV. Step out of it and, like departing an old-fashioned train, you’ll notice the large distance to the ground below. A regular Defender is hardly a small car. Its distinctive boxy proportions hint at its prior life…

1 Burn Notice In a nutshell, skipping sunscreen exposes your skin to harmful ultraviolet (UV) radiation, which accelerates ageing and increases your risk of skin cancer. “UV rays damage collagen and elastin, which can lead to wrinkles and sunspots (aka pigmentation),” says consultant dermatologist Dr. Anjali Mahto. More worryingly, she adds, “prolonged exposure without protection can cause DNA damage in skin cells, raising the risk of melanoma and non-melanoma skin cancers.” 2 Solar Power The sun is considered more dangerous in SA due to higher levels of UV radiation when compared to other parts of the world. UVA rays are present all year round and can penetrate clouds and windows. Even on cooler days, UV rays can cause sunburn if you don’t take the proper preventative measures. Skin cancer rates have been…

MODERN LIFE OVERSTIMULATES the mind and exhausts the spirit. In Traditional Chinese Medicine (TCM), mental wellness depends on the smooth flow of Qi (vital energy), the balance of the Liver and Heart systems and the clarity of the Shen (spirit). When these are disrupted by stress, overwork or emotional strain, symptoms like anxiety, insomnia and mental fog can arise. Two classic herbal formulas, Calm Shen and Nervolax, offer targeted support for different root causes of mental imbalance. Calm Shen is ideal for stress-related emotional disturbance. It addresses Liver Qi stagnation and Heart Shen disturbance, common in people dealing with chronic tension, frustration or emotional overload. Signs include irritability, restlessness, insomnia, racing thoughts and feeling “wired but tired.” Unlike sedatives, Calm Shen gently soothes the nervous system, helping you wind down…

WHAT HAPPENS IN THERE, ANYWAY? • THE THROAT – technically the pharynx – is the piping that starts behind your nose and runs behind your mouth, down to where your oesophagus and trachea split. It moves food to your stomach and transports clean air to your lungs. The throat “absorbs a lot of damage” that would otherwise hurt your lungs, says Dr. Phillip C. Song, the director of the division of laryngology at Mass Eye and Ear. Plus, it sits at the top of the oesophagus, which leads to the cauldron of acid that is your stomach. No wonder it gets sore so often. WHY YOUR THROAT GETS SORE • YOUR THROAT IS coated with a layer of mucus, explains Dr. Douglas J. Van Daele at the University of the…

THE GOAL: scour the nation to find our next cover guy. We weren’t just searching for a powerful physique; we wanted someone whose story inspires, who lives and breathes health and fitness and who embodies the values of our brand. Our eight finalists didn’t just fit the brief, they exceeded expectations; and in August, they squared off in Joburg for the ‘final showdown’. While it was a competition, it was more friendly rivalry than fierce face-off. Our finalists pushed through sets, chased the pump, cracked jokes and kept the vibes high from the first snapshot to the final wrap. From true survivors to guys who found salvation in their sweat sessions, each finalist brought a story that was powerful, personal and impossible to ignore. In short? Picking a winner was always…