Indholdsfortegnelse for Nov/Dec 2025 i Men's Health South Africa

WE ALL KNOW THAT ATHLETES TRAIN HARD. The elite echelons of any sport demand a fierce commitment to honing one’s skills. But even amongst these superhumans, there are those who push beyond these seemingly impossible expectations. Kevin Lerena has made a name for himself with his explosive fighting style in the ring. The boxer holds two titles – WBC Bridgerweight and IBO Cruiserweight – and despite approaching his mid-30s, he’s showing no signs of slowing down. I’ve known Kevin for almost a decade. He’s been a massive fan and avid reader of this mag since his high school days. We’ve profiled and featured him many times – tracking his wins, growth and successes. He’s always had that undeniable star quality about him, and the looks of a 1950s Hollywood actor (think:…

Your Go-To Protein Shake Strategy Is: HOMEMADE, CUSTOM MIX: 40% WHATEVER’S ON SALE: 30% READY-TO-DRINK BOTTLE: 20% I SKIP SHAKES: 10% Tap into exponential growth and loaded recovery – we’ve got the scoop on the best blends on p.35 What Kills Your Focus Fastest? ENDLESS NOTIFICATIONS: 45% SCROLLING FOR ‘JUST A SEC’: 29% OFFICE CHATTER: 13% BOREDOM: 13% There could be something else wrecking your ability to lock in. Flip to p.56 for the new gameplan for your attention span. WHAT’S YOUR #1 GROOMING HEADACHE? HAIR-LOSS: 34% BREAKOUTS: 28% BEARD UPKEEP: 28% BODY ODOUR: 10% Whatever your woes, we’ve listed the staples that cover all bases on p.57 RUNNING AND LIFTING ON THE SAME DAY? YAY? 50% NAY? 50% Wondering whether you can crush cardio while sustaining strength? Head over to p.20 for…

It would be easier, we guess, to shell out for one of those sweet, creamy protein shakes at the grocery store or the smoothie shop, but, well, they tend to carry a questionable pricetag. Plus, there’s a reason those shakes taste so good, and it ain’t the protein. Some of the packaged bottles and prepared bowls can contain 35, 45 or even 55 grams of added sugar. Which is a shame because smoothies are a great way to knock back more muscle-building protein and stomach-filling fibre. Powerfully delicious smoothies don’t have to contain a ton of the sweet stuff to taste awesome. To prove it, we pulled together our favourite smoothies of all time and even broke down the steps to build your own. All you have to do is…

THE GREEN MACHINE Think beyond fruit for your AM smoothie – a sprinkle of frozen peas and pinch of lime zest add unexpected, delicious flavour. INGREDIENTS 420g frozen mango145g frozen peas30g baby spinach1 scoop vanilla protein powder1 Tbsp lightly salted cashewsPinch of lime zest180ml coconut water DIRECTIONS Step 1: Gather all ingredients except coconut water in a jar and store in the freezer. Step 2: When ready to drink, add coconut water to blender, followed by the contents of the jar, then blend until smooth and creamy. Pour back into the same jar and serve right away. EDITOR’S CHOICE EIGER 2 000W POWER BLENDER With 2 000W of power, this blender is the ultimate powerhouse. It’ll elevate every mix. But it’s not all brawn with no finesse: the Eiger 2 000W…

Ever experienced that sensation of hitting a long-awaited goal and riding a short, sweet high – before waking up the next morning feeling flatter than a day-old can of Coke? Perhaps you’ve looked around at the facts of your life, realised that everything is exactly the way you wanted it, and yet found yourself rubbing up against a pervading sense of dissatisfaction. That a promotion, a personal best or the first day of married life could feel underwhelming rings of the kind of first-world grumble that could get you muted on social media. Yet, this specific kind of malaise is very normal. “An unexpected slump after achieving a goal, even one you strived hard for, is one of the most common topics I hear in my practice,” says Sophie Mort,…

It’s a confusing time to have attention deficit hyperactivity disorder (ADHD). There’s misinformation… Of the 100 most-watched TikTok videos about ADHD, about half contain falsehoods (think: fearmongering about meds, claims based on personal experience rather than empirical data and promotion of products not proven to work), according to a new PLOS One study. But while doctors can’t do anything about TikTok, they can ease concerns that meds are the only way to treat your symptoms. Drug-free interventions are on the rise and can even complement pills by addressing organisational skills, emotional regulation and stress management, says Dr. Javier Quintero, a psychiatrist and an authority on treating ADHD. “They can also help to reduce the dosage of medication and, by focusing on practical and emotional competencies, significantly enhance day-to-day functioning and…

1. Karl Lagerfeld Bois De Santal Taking you through dense, deep woods, this rich scent exudes sophistication with a wild edge. The opening salvo unwinds with a combination of pepper, cypress and sage before revealing its rich arbor heart with a base that blends warm and sweet. R849, superbalist.com 2. Lacoste Original Eau De Parfum Launched last year, this fragrance encapsulates the brand’s diehard commitment to quality and style. Each spritz serves up a vibrant scent that’ll linger for hours. Our one tester captured it succinctly: “It’s confidence in a bottle”. R1 599, clicks.co.za 3. Jimmy Choo Man Extreme The inspiration here was the call of adventure, and – fittingly – the scent takes you on a wild journey with detours to red thyme, black pepper, crisp geranium and cozy…

Best Electric Toothbrush 1. Oclean X Ultra Sonic Powered-up toothbrushes can help you break through stubborn plaque with ease. But this teched out offering from Oclean does more than just scrub diligently. Sporting an interactive colour touch screen that’ll feed you brushing feedback to ensure a meticulous clean, this is your shortcut to smart oral hygiene. A single charge nets you 30 days of battery life. R3 999, ivohealth.co.za Best Natural Toothpaste 2. Olgani Probion The paste you’re squeezing onto your brush doesn’t need to be filled with ingredients you can barely pronounce. The proof? This all-natural tube that’ll polish up your pearly whites while tackling issues like bad breath, pH imbalances and gum inflammation. R203, ivohealth.co.za Best Water Flosser 3. Waterpik When it comes to these new-fangled flossers…

Best Beard Wash 1. NIVEA MEN DEEP Face & Beard Wash Enriched with black carbon, this doesn’t just cleanse your skin but your mo’, too. Work the anti-bacterial formula into your beard to help maintain moisture balance and protect your skin against the excess sweat and bacteria that tends to build up around your facial strands. R113, dischem.co.za Best Beard Oil 2. Red Dane Signature Beard Elixir “A must-have for all bearded men,” raved our tester. “A great consistency and consistent application throughout the beard – it delivers glowing facial hair all day long.” Drip two to three drops onto the palm of your hand, rub your hands together to get the elixir warm and massage your beard hairs from root to tip. R350, reddane.co.za Best Shaver 3. Gillette SkinGuard…

EPO (erythropoietin) This hormone, made infamous by Lance Armstrong, is produced naturally by the kidneys to stimulate redblood-cell production. But injecting the synthetic version can inflate that count, enhancing your body’s ability to transport oxygen to working muscles and skyrocketing your aerobic capacity and endurance. If you suffer from anaemia caused by kidney disease, such injections prescribed by a doctor can be life-saving. If you’re an athlete? Well, EPO is banned by every major governing body in sport. Side effects: Elevated risk of pulmonary and cerebral embolism and heart disease. Know this: “EPO is really only used by endurance athletes, especially cyclists,” says Dr. Israetel, noting that any benefit is unlikely to outweigh the health risks. Insulin This naturally occurring hormone regulates blood-glucose levels. Diabetics need to take insulin because…

01 The Goal Teach Yourself To Pistol Squat Level – Intermediate Time frame – 6 weeks Kit – None required The Point: This hits the sweet spot between ‘challenging’ and ‘achievable’, plus you can practise in your lounge. Pistols build singleleg strength, challenge your ankle and hip mobility, and could even boost your running performance. The Plan: “Work at it for 10 to 15 mins, 3 to 4 times a week, and you could nail it within a month,” says personal trainer Kate Neudecker. Combine mobility drills, such as squat-sits, walk-outs and seated leg lifts, with moves like assisted pistols (hold the back of a chair or use a TRX), split squats and skater squats to build up your strength. 02 The Goal Max Out Your 1K Pace Level – Everyman Time…

Salomon Genesis ▶ R3 499, salomonsports.co.za Designed for adventure, these are an all-terrain pair that leverages a durable Matryx upper and high-grip outsole to keep you glued to the trail in even the toughest conditions. Hoka Rocket X Trail ▶ R4 700, hoka.com Chasing a new PB? These are built for all-out speed. Fitted with an H-shaped carbon-fibre plate and road-racing inspired rocker, you get propulsion on tap. ASICS Trabuco Max 4 ▶ R3 700, asics.com Navigate trails with minimal graft with this pair that uses smart tech, like GUIDESOLE, to keep you moving while expending less energy. We also like the FF BLAST PLUS ECO in the midsole for impact absorption. PUMA Electrify NITRO 4 ▶ R2 099, za.puma.com This is the perfect trifecta of explosive energy, all-terrain traction…

Up All Night Using a screen for an hour after bedtime raises the risk of insomnia by 59% and cuts sleep time by 24 minutes. The research, based on a Norwegian survey* of 45 202 young adults, also found that the type of activity – watching shows, playing games – doesn’t matter. So, log off at least 30 to 60 minutes before lights out if you want to achieve your full eight hours. Fast Work Researchers conducting a literature review* on time-restricted eating found that when people paired a restricted eating window with regular exercise, they lost more body fat but were able to preserve lean muscle mass when compared with people who didn’t restrict when they ate. Most feeding times fell between noon and 9pm, giving participants a full…

Let’s face it, navigating the medical aid landscape in South Africa can feel overwhelming and at times even confusing. The result is that many people choose the wrong plans for their budgets, circumstances and needs, leaving them frustrated with the cover they receive and viewing medical aid as nothing more than a grudge purchase. But in a country where the public health system is often under strain, medical aid isn’t just a luxury – it’s a critical tool for protecting your wellbeing. And as the cost of living continues to climb, getting real value from your cover has never been more important. “Medical aid should feel like a safety net, not a financial burden,” says Lee Callakoppen, Principal Officer at Bonitas Medical Fund. “The key is choosing a plan that…

Step 1 START WITH A LIQUID The base should have little to no added sugar and come in under 80 calories per 250ml. You want 120ml to 350ml, depending on what kind of texture you like. Options: Diluted tart cherry juice, unsweetened almond or coconut milk, green tea Step 2 CHOOSE YOUR GREENS Fresh or frozen fruits and vegetables amp up the nutrients, fibre and flavour. For amounts, go with 1 to 2 handfuls of greens and a 70g to 250g (total) of everything else. Options: spinach, carrots, kale, beetroot, celery, cucumber, cherries, apple, banana, peach, pear, pineapple, mango Step 3 SCOOP IN PROTEIN Shoot for at least 30 grams of protein per shake. That’s roughly 250ml of dairy (milk, kefir, yoghurt) and 1 or 2 scoops of protein powder.…

It was one of those lousy late-autumn evenings, cold and dark and sort of half raining and half sleeting. I walked out of my office and slipped on a patch of ice. It wasn’t much of a slip. I just twisted my left hip, then caught my balance. I went on my way. The next morning, my hip hurt. I’ve had my share of sports injuries over the years, and it felt like that – a torn ligament, maybe. A few weeks went by, and then another few, and it still hurt. I went to see my orthopaedist. He took some X-rays but didn’t see anything wrong. My hip kept hurting, but I was too busy to see a doctor. I was 38 and the first-time father of a seven-month-old…

Best Lip Balm 1. E45 Lips & Dry Skin Balm With highly purified lanolin, vitamin E and beeswax, this quick-app balm is a proven antidote for cracked and chapped lips. You can also slather on a thin layer on parched patches of skin to resuscitate these problem spots (yep, even if your skin has hit Sahara Desert status). R235, e45.com Best Skin Serum 2. Dermalogica Dynamic Skin Strengthening Serum This serum is like hitting the weights room for your outer layer. Each drop (aka rep) contains biomimetic peptides, antioxidants and squalane to fortify barrier defenses. “Oh my goodness! The texture, the feel, the way it melts into the skin – I’m obsessed,” said one tester. “It leaves my face feeling hydrated, strong and deeply nourished. A must-have in my routine.”…

Best Body Spray 1. Dermalogica Clarifying Body Spray Smooth out blemishes with this fast-acting spray that’ll root out problem areas in, even, the most hard to-reach spots. It unclogs pores – ensuring you aren’t sporting an unsightly back pimple as beach season hits its stride. Exfoliating salicylic acid removes dead skin cells, while soothing Moroccan argan oil, witch hazel and tea tree oil reduce redness and balance oiliness. Works magic as a post-workout full-body refresh. R549, dermalogica.co.za Best For Dry Skin 2. Bio-Oil Dry Skin Gel This has been a go-to for guys struggling with extremely dry skin for a while. As a gel, it’s even more effective than its creamy counterparts, remaining 100% active to ensure those dehydrated swathes – shoulders, elbows, knees and, um, toes – are quickly…

Caleb Swanepoel @calebswanepoel “My grooming essentials are simple: a good night’s sleep, clean teeth and a well-maintained appearance.” Esihle Siwela @esihlesiwela “For me, a consistent skincare routine is non-negotiable. Fragrance is equally important as it touches the soul and instantly boosts confidence. Oral hygiene is key. A fresh breath and a bright smile always stand out.” Shiraz Reddy @shirazreddy “My number one must-have grooming product is lip balm. It not only provides moisture, but also offers versatility as part of an overall skincare routine.” Ty Oliver @itstyoliver “When it comes to grooming, my top essentials are all about quality. A great fragrance, effective skincare and high-quality grooming tools like beard trimmers top my list.” Zeus Feni @zeusfeni_ “Top of my grooming essentials list is anything that keeps skin smooth, helps…

Steak Burrito Bowl Salad SERVES: 4 TOTAL: 30 mins PER SERVING: 570 calories 1 can black beans, rinsed and patted dry3½ Tbsp olive oil1 tsp Mexican-style seasoning1 450g sirloin steak (4cm thick), trimmed1 bunch coriander, chopped1 small shallot, roughly chopped½ jalapeño pepper, seeded and roughly chopped4 Tbsp orange juice2 Tbsp lime juice2 Tbsp Greek yoghurt400g short-grain brown rice, cooked230g red cabbage, cored and thinly sliced 01. Heat the oven to 220°C. Add the black beans to a baking tray and toss with ½ Tbsp olive oil and Mexican-style seasoning. Roast until the beans are dry, split and crispy, about 18 to 20 mins. 02. Meanwhile, heat 1 Tbsp of oil in a large frying pan on a medium-high heat. Pat the steak completely dry and season with ½ tsp each of…

The gym is overrated. We’re not trying to be contentious; some days there’s really nothing better than a good session in the squat rack. But to believe all of your best workouts must take place between four walls is to miss a trick. What’s more, your outdoor options are far broader than push-ups on the patio or a quick lap of the park. Whether you’re chasing size and strength, or would settle for a bit of fun and a better tan, our training guide has everything you need for a stronger season. And if the weather doesn’t hold out? Muscles grow just as fast in the rain, you know… 1 The Joy of Rucking Like most new fitness trends, this one isn’t really new at all. Rucking – i.e., weighted walking…

In my near 20 years in the fitness industry, I’ve steadily come to the conclusion that there aren’t many wrong answers when it comes to working out. As long as you’re doing something quite hard, quite often, you’re on very sure footing. So, can you run and lift on the same day? Yes. But if you’re wondering whether you’re likely to see improvements in both strength and endurance if you do choose to run and lift on the same day, I’m pleased to tell you the answer is still yes. Let’s get straight to the heart of why you may have heard otherwise: something known as ‘the interference effect’. This is the foundation on which some people base the claim that combining running and lifting blunts your ability to gain…

DEFEAT IS A RARE OUTCOME FOR KEVIN LERENA. His name has become synonymous with hard-fought victories carved out with clinical precision. But when he jumped up a weight-class into the heavyweight echelons, squaring off against Lawrence Okolie – a veritable behemoth – in a packed Wembley Stadium in London, an unsightly loss was stamped onto his otherwise impressive record. Pundits were quick to devour the stats, making confident verdicts that Lerena was in the swansong of his career. But the fighter – though sorely disappointed – knew deep down that the defeat was an anomaly. After all, the WBC Silver Heavyweight title had been within his grasp. The decision was unanimous, but in Lerena’s postbout mental dissection of every punch, duck and weave – there had been plenty of opportunities…

FOR POST-WORKOUT The Tropical Powerhouse BLEND THIS: 350ml milk2 scoops vanilla protein powder½ banana150g pineapple30g spinach1 Tbsp ground flaxseed2 Tbsp unsweetened coconut flakes225g plain yoghurt 525 calories, 58g protein, 46g carbs (9g fibre), 12g fat AT BREAKFAST The Matcha Madness BLEND THIS: 250ml coconut milk2 scoops plain or vanilla protein powder1 tsp matcha tea powder1 Tbsp cashew butter1 Tbsp fresh lime juice¼ tsp ginger powder40g frozen mango cubes 412 calories, 35g protein, 30g carbs (4g fibre), 15g fat FOR A SNACK The Kefir Berry BLEND THIS: 125ml plain kefir½ frozen banana½ cup frozen berries of choice125ml milk2 Tbsp ground flaxseed85g frozen cauliflower rice 300 calories, 15g protein, 40g carbs, (9g fibre), 10g fat FOR DESSERT The Chocolate Cherry BLEND THIS: 350ml water, milk or yoghurt2 scoops chocolate protein powder275g sweet…

His eyes opened like heavy curtains, the fluorescent-lit halls of the ICU coming into focus. It felt like crawling out of a nightmare into another one. He tried to move but his limbs lay frozen. His brother was sitting next to him, working in silence on his laptop. Lottering tried to form a few words but each syllable caught in the back of his throat. “It was like those nightmares you have as a kid, calling for my mom and no one comes,” he says. Then he remembered the crash, the moment he lost control of his bicycle while hurtling down an Italian Alpine road. He collided with a ragged rock embankment. He’d later find out his heart had stopped. That it took two ‘jumpstarts’ to bring him back from…

When asked to name their biggest barriers to better health and fitness, most people place ‘lack of time’ near the top. Between career, family life and social commitments, squeezing in an hour at your local Virgin Active can often feel self-indulgent. But while negotiating half-days at the office or ‘microdosing’ childcare duties is unlikely to work in your favour, exercise is one area where a little does go a long way. Particularly when it comes to cutting your cancer risk. According to the World Health Organization, cancer rates are expected to soar over the next 25 years. But there are ways to reduce your odds; research by the American Cancer Society suggests 42% of newly diagnosed cancers are avoidable. An extensive new study* has found that just four to five…

1. African Extracts Rooibos Man SPF15 Hydrating Moisturiser This’ll keep your skin hydrated while putting a buffer between ‘U’ and the UV. Baobab and aloe vera make this a soothing salve to smear on after your morning shave. R115, dischem.co.za 2. Avene SPF 50 Boasting ultra-broad spectrum daily sun protection, the star of the show here is its velvety, melting texture that absorbs easily in your skin for up to eight hours. It’s fragrance-free, too, so won’t clash with your carefully selected cologne. R360, beautyontapp.com 3. NIVEA MEN Protect & Care Protective Moisturiser SPF15 Made with provitamin B5, aloe vera and SPF15, this keeps moisture locked in and the sun shut out. Plus, our testers raved about how it left their skin feeling smooooth. R134, clicks.co.za…

1. Mitchum Ultimate Active Ocean Boasting 72-hour odour fighting prowess, this stayed strong through workouts and worklife alike. The water-based formula goes invisible as it hits your skin. R83, clicks.co.za 2. Nivea Men Cool Kick Anti-Perspirant This one packs a clean scent and serves up 48-hour of funk-busting freshness – keeping you confident from the first spray until COB and beyond. Dermatologically approved, by the way. R48.95, makro.co.za 3. The Body Shop Maca Root & Aloe A combo of maca root extract, Brazil nut oil and organic aloe vera produces an otherworldly (and olfactory-pleasing) fragrance. During our tests, it also felt super soft on the skin. R260, thebodyshop.co.za…

Best Conditioner 1. Kevin Murphy Stimulate-Me Rinse This sulphate-free conditioner is designed to revitalise the scalp and strengthen strands. Our tester noticed an instant improvement as the rinse’s formula of camphor crystals, bergamot and black pepper jumpstarted their scalp. “I have fine hair, but this conditioner didn’t weigh it down,” they added. R590, salon500.co.za Best For Styling 2. L3VEL3 Matte Putty Achieve a strong hold even over the wildest strands without a shiny finish. Best part: it’s easy to reapply and rework throughout the day, giving you the power to mould your doo anywhere at any time. R300, salon500.co.za Best Shampoo 3. REF Hair & Body Shampoo Two-in-one solutions tend to do neither particularly well. But this body-wash-slash-shampoo was a pleasant surprise. Our testers noted it cleansed their hair…

THE EXTREME STUFF Anabolic steroids When Arnold ruled the Mr Olympia stage in the 1970s, steroid use was basic and legal. “You took one or two doses at a time, and the total amount most guys used per week was significantly less than it is today,” says Dr. Israetel. “Today, bodybuilders often stack several different steroids, layering and overlapping them in cycles that focus on competitions and stretch as long as a year.” Anabolic steroids function similarly to testosterone: they bind to your androgen receptors to help regulate libido, sperm production, bone building and muscle growth. Very important to note is that in South Africa, anabolic steroids are Schedule III substances and cannot be bought legally without a prescription, according to the South African Health Products Regulatory Authority. Anabolic steroids…

The bench press and bicep curl get a lot of bro love. Deadlifts and squats are seen as the ultimate strength-builders. But is there really a more iconic exercise than the push-up? From martial arts to the military, this body weight move is a global training staple, whatever the goal. And it’s not just a great exercise for pumping up your chest – it can also tell you a lot about your health. A 2019 study* revealed that men who could complete 40 or more push-ups had a 96% lower risk of cardiovascular events compared with those who could do fewer than 10 reps. With these benefits in mind (and the promise of a bigger set of pecs), we set our writer off on a month-long push-up odyssey. The goal?…