Indholdsfortegnelse for September 2022 i Men's Health

BRAIN HEALTH P. Murali Doraiswamy, M.D. CARDIOLOGY John Elefteriades, M.D. Foluso Fakorede, M.D. David Wolinsky, M.D. DERMATOLOGY Brian Capell, M.D., Ph.D. Corey L. Hartman, M.D. Adnan Nasir, M.D., Ph.D. EMERGENCY MEDICINE Jedidiah Ballard, D.O. Italo M. Brown, M.D., M.P.H. Robert Glatter, M.D. ENDOCRINOLOGY Sandeep Dhindsa, M.D. EXERCISE SCIENCE Martin Gibala, Ph.D. Mark Peterson, Ph.D., C.S.C.S.*D Brad Schoenfeld, Ph.D., C.S.C.S. GASTROENTEROLOGY Felice Schnoll-Sussman, M.D. INTEGRATIVE HEALTH Brenda Powell, M.D. INTERNAL MEDICINE Keith Roach, M.D. MENTAL HEALTH Gregory Scott Brown, M.D. Thomas Joiner, Ph.D. Avi Klein, L.C.S.W. Drew Ramsey, M.D. NUTRITION Dezi Abeyta, R.D.N. Chris Mohr, Ph.D., R.D. Brian St. Pierre, R.D., C.S.C.S. PAIN MEDICINE Paul Christo, M.D., M.B.A. SEX & RELATIONSHIPS Debby Herbenick, Ph.D., M.P.H. Shamyra Howard, L.C.S.W. Justin Lehmiller, Ph.D. SLEEP MEDICINE W. Christopher Winter, M.D. SPORTS MEDICINE Michael Fredericson,…

Q.Can I work out when I’m sick? A. You can, but you probably shouldn’t. Typically, we distinguish between “above the neck” sickness—including sinus infections, colds, runny noses, and stuffy eyes—and “below the neck,” like chest congestion and hacking cough. “Above the neck” means you’re okay doing moderate aerobic and strength-training exercises. (This is also the recommendation for general fatigue.) You should not be doing HIIT. “Below the neck” means you should only be doing light activity, like a walk or an easy bike ride. Major red flags for exercise include irregular heartbeat and shortness of breath. Do not do anything when you feel these; see a doctor immediately. Working out is always a stress to the system—that’s how we adapt and get stronger. If your system is already under stress,…

MARCUS FILLY DOESN’T WANT you pounding out rounds of EMOM thrusters until your shoulders can barely move, and he doesn’t want you going so hard during Murph that you’re a quivering mess when you finally finish. Yes, the former CrossFit Games contender (that’s him above) knows pile-driving past fatigue is a CrossFit staple, and he understands why you think the secret to building muscle and strength is always to just work harder. But the veteran coach has other ideas. Sure, you have to push your limits in your training. But CrossFit—and, more broadly, the fitness dogma of no pain, no gain—has long pushed you well past exhaustion, often leaving you to peel yourself off the ground after every workout. And Filly has seen what that leads to: It may blast…

DIRECTIONS: Do this workout 3 times a week, resting at least 1 day between sessions. On all other days, go for a 20-minute jog or walk. WARMUP 1 SINGLE-ARM FARMER’S CARRY Hold a kettlebell at your side. Tighten your abs so that your hips and shoulders remain level. Walk forward without leaning toward the side holding the kettlebell. Walk for 30 seconds per side, then rest 30 seconds. 2 BEAR CRAWL Get on all fours, hands directly below shoulders, knees below hips, back flat. Raise knees off the floor. This is the start. Now walk forward, moving right hand and left foot at the same time and vice versa. Take 3 steps forward, then 3 steps back; do this for 30 seconds, then rest 30 seconds. WORKOUT 1 SINGLE-ARM THRUSTER…

CARL LAMBERT, M.D., has seen it all after telling his male patients they are the reason their partner can’t get pregnant: despair, desperation, even flat-out denial. But Dr. Lambert, a primary-care doctor who treats couples having trouble with fertility at Rush University Medical Center in Chicago, says he never imagined he’d be the one to have those feelings. In early 2020, after trying for a baby with his wife for two years, he was told by a fertility doctor that his sperm quality wasn’t right for conception. It didn’t matter that he was a physician specializing in infertility. At that moment, he was a man—a Black man at that—and the idea that his sperm was the problem was unfathomable, he says. You’ve probably read the news about how sperm health…

I WOULD CONSIDER MYSELF intelligent and successful, but when it comes to the economy, I have no clue. What I usually do when I have a financial question is ask my family, all of whom have M.B.A.’s. But because they’ve been taking more and more time to respond to my emails asking them to explain NFTs (again), I knew I had to gain more intellectual independence. I knew I should probably head back to school. Luckily for me, online learning has boomed during the past two years. Covid pushed face-to-face university courses online, while shelter-in-place measures made people want to learn again. In fact, U.S. searches for online learning, e-learning, and massive online open courses (or MOOCs; more on those later) increased up to fourfold between late March and early…

I DON’T BELIEVE IN the idea of a midlife crisis. Instead, let’s call it a midlife awakening. That moment in your life when you might feel stuck and question some big issues, like: Am I in the right profession or did I get derailed from my purpose? Has my grip on my fitness and my health loosened? Am I happy with my family life? Sure, it’s sobering, but also exhilarating. After 30 years in the publishing business, I felt stuck. I came to the realization that I had accomplished all that I could. As I stepped back to assess the situation, what I recognized was that the digital revolution was coming fast and all those zeros and ones would disrupt my world in a big way. Rather than quit, I…

1. Create Your NATURE TIMELINE DOHERTY ASKS new patients to do a nature timeline as a way to explore their relationship with nature and better understand their environmental identity. Start at birth and go to the present, noting your significant experiences with nature. These can be as simple as taking stock of your pets, seasonal changes, activities you did in the outdoors, and travel experiences. Doing this can help ground you and establish your environmental identity, he says, so you’re not just being pushed around by waves of bad climate news. Naturally, it also propels you to think of the future, what environmental experiences you want to have more of, and sustainability practices you may want to adopt. 2. Upgrade Your EMOTIONAL INTELLIGENCE WHEN A PATIENT is suffering eco-anxiety, Doherty…

WHEN THE PANDEMIC HIT and the world went into lockdown, Sutton King saw another crisis looming—one of mental health. American Indians and Alaska Natives face a suicide rate 20 percent higher than that of the non-Hispanic white population. They are also 60 percent more likely to experience the feeling that “everything is an effort” all or most of the time, as compared with non-Hispanic whites, based on data from the Office of Minority Health. King, a descendant of the Menominee and Oneida tribes who grew up in Wisconsin, has experienced her own mental-health struggle. “My family on the Native side were [once] sent to a school where the motto was ‘Kill the Indian, Save the Man,’ so [I had an] understanding of that trauma,” she says, “and that the mental-health…

YOU DON’T HAVE TIME TO DEAL 22: Average number of phone calls it takes a professional medical advocate to resolve a billing dispute. THE HEADACHE: You don’t have the time you suspect it will take to untangle the thorny billing issue you are facing. WHO CAN HELP: A patient advocate. THE SOLUTION: You share your information with a medical billing advocate and they take over, researching options for reducing your bill and doing much of the legwork. Some nonprofits offer this service for free; there are also for-profit advocates, such as those listed in the AdvoConnection Directory. Some corporate benefits packages include access to companies like Wellthy, which offers patient advocacy services. THE HEADACHE: Your bill is on its way to a collection agency because it’s been outstanding for too long.…

BEHIND THE SCENES WITH THE EXPERTS, ADVISORS, AND READERS WHO BRING MEN’S HEALTH TO LIFE, AND THEN SOME. Tim McGraw. That guy is so f’ing FIT it’s crazy@SingForMeGina @henryrollins all day@Scoobysnacks121 Hootie & the Blowfish and/or Alanis Morissette@360dewan Snoop Dogg@_Davis_Mike Lady Gaga in a heartbeat.@J_B_Rasmussen Bob Weir. Fitness isn’t just about physical prowess. The man is truly inspirational; he knows how to keep the balance.@Jjm155Matt Tool drummer Danny Carey… still rocks@Grendel831…

BEGIN HERE 1 GET A LEG UP Hold a kettlebell in your right hand at your chest. Get in a half-kneeling stance, right knee on the floor, right instep on a box or bench behind you. Make sure your left shin is perpendicular to the floor. Tighten your abs and stand up. This is your starting position. 2 TAKE A KNEE Bend at both knees, lowering your torso until your left thigh is parallel to the floor. Your right knee should be about an inch off the floor, and you may feel a stretch in your right hip flexor and quad. 3 PASS IT ON Tighten your abs and shoulder blades, then lower the kettlebell, relaxing your right hand. Pass the bell under your left thigh to your left hand.…

THE CLAIMS Supplement sellers say that curcumin, the active compound in turmeric root, can reduce the chronic inflammation that can increase pain and your risk of fatigue, heart disease, and irritable bowel syndrome. And, they argue, they’ve got the scientific research to back all this up. WHAT’S TRUE “The data on curcumin is not the most robust, but it does have antioxidant and anti-inflammatory properties,” says Brian St. Pierre, R.D., a Men’s Health advisor. Studies show that curcumin reduces inflammation related to IBS, muscle fatigue, type 2 diabetes, and heart disease. WHAT’S TRICKY Yes, a 2021 review found that curcumin supplementation helped people with inflammatory diseases, particularly when used with other drug therapies. But popping a pill now and then isn’t going to make any difference, says St. Pierre. It’s…

DOMINIQUE CUNNINGHAM aced his Air Force physical-fitness test the same day he had a heart attack. It was June 2019, and he had just showered but was still sweating and his chest felt tight. His 16-year-old found him on the floor, struggling to breathe. At the hospital, doctors saw his left anterior descending artery was completely blocked and implanted a stent. Cunningham knew he had to turn his health around. “It was actually pretty easy,” he says, “because I knew what the alternative was.” How he did it: DIVERSIFY YOUR PROTEIN DOCS TOLD CUNNINGHAM that his “before” diet—lots of fried foods and red meat all the time—was the kind that can raise the risk of cardiovascular disease. (For instance, a 2021 study determined that people who ate the most fried…

COMBINE THESE 3, MAKE A MEAL…

AT SOME POINT AFTER, I dunno, maybe the 12th time that the pandemic did not in fact “end,” my Hot Vax Summer got so compounded by stress—another kid on the way, dad in the hospital, cross-country move—that I felt almost blind. A tic, which began with occasional blinking, had devolved into a full-on facial contortion, all squinting and snorting and—ahem!—a socially awkward clearing of the throat. Strangers asked if I was okay, then shuddered. I wore sunglasses in the shade. The eye doctor deferred to Therapist No. 1, also known as my judgmental analyst and her weekly hour of couch-bound guilt, but rambling about my mother was no cure for a case of the blinks. For a second opinion, I turned to my second mental-health regular—aka Therapist No. 2, aka…

6:00 A.M. RISE AND SHRINE Dr. Murthy wakes up and starts the day with “some form of meditation, gratitude, or prayer,” he says. Then it’s on to email for any medical fires he needs to tend to, like rising Covid cases or other new disease outbreaks. 7:00 A.M. BE DJ DAD Every minute with his kids is precious, and Dr. Murthy says the time spent helping his four-year-old daughter and six-year-old son get ready for school “is really sacred. It’s a time to just be with them and play DJ as I drive them to school.” 8:00 A.M. FIND THE MOMENTS Staff meetings, media interviews, coordinating with White House and health officials, and more—“from morning to night, we’re back-to-back,” Dr. Murthy says. “I try to use moments in between meetings…

HIGH IN THE manicured hills of Pomona, New York, a bucolic suburban town in a galaxy far, far away from bustling Manhattan, is where you’ll find John Boyega quietly idling next to an infinity pool. For the better part of a five-hour photo shoot, Boyega has been “on,” flexing his newly won biceps and striking poses with a billowing parachute. “I feel like I’m in an Adele video,” he jokes at one moment, crooning “Helloooo” and serving up blue-steel gazes from the driver’s seat of a Day-Glo-orange McLaren GT. When he’s not dancing to Burna Boy, he’s switching in and out of Gucci tank tops and gam-hugging hoochie-daddy shorts by Dior. He has indefatigable energy and is downright silly, which comes as a complete surprise to those of us who…

FARM LETTUCE SALAD THE LESSON: Croutons don’t own crunch. Yes, the paper-thin squash, salty cheese, and tangy lemon dressing make this salad incredible. But don’t discount the pistachios, which do way more for texture (not to mention heart-healthy fats) than croutons ever could. —Recipe by Michael Paley, chef/owner of Amara at Paraiso in Miami WHAT YOU’LL NEED 5 OZ CONTAINER LITTLE GEM LETTUCE OR SPRING MIX½ SMALL RED ONION, VERY THINLY SLICED AND SOAKED IN ICE WATER½ LB SUMMER SQUASH, VERY THINLY SLICED1 CUP PISTACHIOS, TOASTED AND SHELLED⅓ CUP LEMON DRESSING (SEE BELOW)½ CUP SHAVED PARMIGIANO-REGGIANOEXTRA-VIRGIN OLIVE OIL, FOR DRIZZLING HOW TO MAKE IT In a salad bowl, toss the lettuce, onion, squash, pistachios, dressing, and salt and pepper to taste. Divide the salad among 4 plates and top each…

WHEN DEXTER: NEW BLOOD dropped on Showtime in November 2021, it marked the 36th time Loren Anthony had participated in a major film or television project. He played Sam, a zoologist creating issues for the Dark Passenger. Still, he was more excited by another milestone: the start of his tenth season with Chizh for Cheii, which translates to “firewood for Grandpa” in Diné, Anthony’s first language. Each winter, the nonprofit cuts and delivers hundreds of truckloads of wood to help isolated and impoverished people living in the Navajo Nation heat their homes. The group’s task is critical, with temperatures on the open plains of Arizona, New Mexico, and Utah regularly dropping below freezing for up to five months each year. But with Covid, people there faced an even tougher reality:…

LIGHTEN YOUR BAGGAGE For peak travel nimbleness, you need a light, spacious bag. These three from Rains, Tumi, and Shinola are built with lightweight and water-resistant fabrics, easy-to-access openings, and a slick design for airport dashes and city treks. MAKE EVERY SECOND COUNT New watches mix racing and diving elements, enhancing their basic functionality. The Omega Seamaster sustains dives of 20,000 feet (or the pool’s deep end). The Tudor Black Bay Pro, the TAG Heuer Formula 1, and the Seiko Chronograph can measure split-second race times (or TGIF countdowns). And the IWC Pilot’s Watch’s titanium case with its EasX-change system allows you to switch out the strap in seconds. FIND A SHIRT THAT WORKS Utility shirts—sturdy button-ups made from heavy cotton twill—resist wrinkles and are a mustpack, especially one from…

ASK THE E.I.C. At what point do I WORK THROUGH AN INJURY VERSUS TAKE TIME OFF? I can’t afford to go to the doctor for every ache and pain, but I’m in my 40s and don’t want to seriously injure myself.-Chris Rogers ONE OF THE first people you’re gonna meet in this issue is an athlete and coach named Marcus Filly. You probably know a few guys who say they love CrossFit, but I doubt you’ve met anyone who loved CrossFit the way Filly loved CrossFit. Three-a-day workouts. Competing in the Games. WODs for days, EMOMs for weeks—for years. But as contributing writer Andrew Heffernan, C.S.C.S., describes on page 11, “All those reps of power cleans, pullups, and burpees left him battling constant soreness in his shoulders, hips, and ‘places…

PROTECT the Neck Ricciardo favors a neck harness and resistance band for building both strength and endurance. For strength, trainer Michael Italiano has Ricciardo step back with the band taut around the back of his head. Ricciardo then moves his head from side to side, for 4 sets of 30 repetitions. For endurance, the band pulls Ricciardo’s head in one direction as he tries to keep his neck stable. This endurance hold imitates the g-forces in cornering. STRENGTHEN the Core Ricciardo and Italiano use a combination of traditional ab exercises and F1-specific positions. The former includes a 4-move series—hollow-body holds (45 seconds), side planks (45 seconds), prone planks (90 seconds), and swimmers (15 reps)—for 5 sets, with 30 seconds of rest between exercises and 2 minutes between sets. For a…

SHOP IT We’re guessing you have cooking oil and seasonings. Scan here for a grocery list that accounts for everything else. PREP IT Carve out an hour or two on a Sunday to make the building blocks for five meals. Think of it as kitchen sweat equity, with a payoff of eating awesome all week. CHICKEN TINGA: 1. In a large pot, heat 2 tsp oil over medium high. Add 1 onion (chopped). Saute till soft, about 5 minutes. 2. Stir in 2 garlic cloves (minced), 1 chipotle pepper (chopped), 1 tsp dried oregano, and . tsp cumin. Cook 1 minute. 3. Add 1 can diced tomatoes with juices, 4 boneless, skinless chicken thighs, and 1 cup corn. Cook till chicken is 165°F, about 15 minutes. 4. Transfer the meat…

WIDE-GRIP CHINUP Hang from a bar with an underhand grip, hands wider than shoulder width. Pull your chest to the bar. Lower. That’s 1 rep; do 3 sets of as many good-form reps as you can. BARBELL BENT-OVER ROW Hold a barbell with an overhand grip, then push your butt back and lower your torso so it’s at a 45 degree angle. Pull the bar to your ribs; lower with control. That’s 1 rep; do 3 sets of 8 to 12. NARROW-GRIP PULLDOWN Sit at a lat-pulldown machine and grasp a V-shaped handle. Squeeze your shoulder blades and pull the bar to your chest. Pause, then return to the start. That’s 1 rep; do 3 sets of 8 to 12. SINGLE-ARM DUMBBELL ROW Start with a dumbbell in your right…