©2017 FCA US LLC. All Rights Reserved. Jeep is a registered trademark of FCA US LLC.
YOUR ALL NEW 2017 COMPASS
A = THE ADVENTURE
FORGE BIG BICEPS
5 pro tips for a
BY MARK ANDERS
AT THE PARK
Pullup bars, monkey
6 surprising secrets
for a six-pack.
BY EBENEZER SAMUEL
Our test kitchen
totally nailed it.
#1 HEART FIX
And all your essential
10 POUNDS GONE!
Your 5-step plan.
Plus: the DNA diet—
disinherit Dad’s belly
(no luck yet with the
BY SARAH WATTS
FIX HIP PAIN
4 ways to strengthen
these troubled joints.
BY DEVON SCHUYLER
Pit stains, body
don’t sweat it.
BY JERILYN COVERT
AND JUNO DEMELO
DON’T LET THESE
traps you didn’t know
BY AIMEE SWARTZ
Lean & Fit!
Your adventure awaits, just outside: Have hammock
sex (p. 100), survive anything (p. 128), get beach ready
in 12 minutes (p. 116), and boost your energy (108). A
Nearly 900 competitors.
8 finalists. 1 top
dog. Countless belly
rubs. And tons of tips
for you and your pup.
We answered: How
much should I spend
Should I schedule
sex? Why do I get
colds in summer?
6 FITNESS TRIPS
Say farewell to flab,
once and for all.
Lift with Daenerys.
shows you how.
YOUR NO. 1
Let fear fuel you.
BY TIM FERRISS
4 SHAKES FOR
Drink to your health.
Plus: The best blender
for your buck.
The rules of casual
cool, from Asheville,
BY SANDRA NYGAARD
And put these swim
BY DAN MICHEL
In 5 minutes or less.
BY ANNA BRESLAW
ON THE COVER
Du Toit Botha, photo graphed
by Sean Laurenz; inset photo
(subscriber cover) by Amy
Lombard. Quicksilver wetsuit.
PHOTOGRAPH BY PETER YANG
MensHealth.com / JulyAugust 2017
Your guide to
empire of Men’s
Load This App, Load Your Bar
Muscles respond well to new workouts,
so make our app your source.
You’ll find exclusive routines, like
Kettlebell Shred and Unleash Your
Alpha, from such influential trainers
as Keoni Hudoba of Barry’s
Bootcamp in New York City and
MH Mexico cover guy Brian Mazza.
Eric Hunter Associate Publisher,
Integrated Marketing; Cory Rotkel
VP/Digital Advertising Director
New York (212) 697-2040: Leanne
LoCastro Senior Fashion & Watch
Director; Doug Zimmerman Senior
Grooming Director; Gil Tiamsic
Advertising Sales Director; Jaime
Miller Advertising Sales Manager;
Chicago (312) 726-0365: Autumn
Jenks Midwest Sales Director;
Bridget McGuire Midwest Account
Manager; Detroit (248) 930-8091:
Stephanie Schultz Advertising
Sales Director; Los Angeles (310)
615-4567: Patti Lange Western
Ad Director (310) 252-7528; San
Francisco Office (415) 439-4601:
Andrew Kramer Kramer Media;
France Representative 011 33 1 47
30 71 80: Fabio Lancellotti Def &
Communication; Italy Representative
011 39 02 874543: Angelo
Careddu Oberon Media S.R.L.
Katherine Louie Publisher’s
Assistant; Kelsey Cotter, Zoe
Fritz, Sarah Greer, Pilar Silva,
Challen Stadler Sales Assistants
Karen Ferber Business Manager;
Karen Stinner Production
Account Manager; Cindy Wenrich
Production Account Specialist
Stephanie Block Associate Integrated
Marketing Director; Hilary
Kelley Senior Integrated Marketing
Manager; Josh Feigenbaum, Jackie
Lebowitz, Daria Meoli Pietras
Integrated Marketing Managers;
Jennifer Levin Integrated Marketing
Coordinator; Delisha Fields
Senior Special Events Manager; Jiri
Seger Creative Director, Marketing;
Robert Slagle Senior Art Director
Duel in the Office
We call it Battle Questions: Visitors
like Neil deGrasse-Tyson vs. our
Matt Bean in air hockey. If Matt
scores, he asks Neil a real profound
question. If Neil scores, he shamelessly
plugs his new book. Win-win.
Big Laughs! Big Gainz!
Serious muscle doesn’t have to be totally
serious. Enter Gainz, our new comedy video
series starring BJ Gaddour. (That’s BJ above,
doing his part to help build our office deck.)
Shove a meat-and-bean burrito into a blender
and call it a protein shake? No rules, man.
Let other guys get swole—you want Gainz.
Power Meals, Delivered!
Here’s your combo plate: our
expertise and the know-how of
Chef’d, the meal delivery folks.
Try the Soba Shrimp Pad Thai.
It’s impressive and easy: Unbox,
cook, eat. That last step’s the best.
An Inconvenient Sequel:
Truth to Power
Follow-ups to An Inconvenient
Truth—the action-plan book from
MH parent Rodale, and the movie—
arrive in July. Why not speak at a
town hall? Rehearse; bring a prop.
Colleen Duke Senior Manager,
Sales Planning & Strategy; Eileen
Becker Account Manager; Lexy
Ball, Harry Gaffney, Jessica
Miller Digital Sales Planners;
Allison Ackerman Executive
Director, Consumer Marketing;
Joanne Ferenczi Finance Direc tor;
Lynn Canning VP, Group
Research Director; Brunetta
Cathers Research Director
Kevin LaBonge Executive Director,
Business Development and Global
Licensing; Angela Kim Director,
Business Development and Global
Licensing; Tara Swansen Director,
Global Marketing; John Ville Editorial
Director, Rodale International; Laura
Ongaro Editorial Director, Men’s
Health & Women’s Health; Samantha
Quisgard Associate Editor; Karl
Rozemeyer Senior Content Manager;
Natanya Spies International
Editorial & Content Coordinator
Maria Rodale Chairman of the
Board & CEO; Paul McGinley
EVP, General Counsel & Chief
Administrative Officer; Stephen
Twilliger EVP, Chief Financial
Officer; Beth Buehler EVP/Chief
Operating Officer; Adam Campbell
Chief Content Officer; Ronan
Gardiner Chief Advertising Officer;
Miranda DeSantis SVP, Human
Resources; Bill Strickland Group
Editorial Director; Joyceann Shirer
SVP, Marketing; Heidi Cho VP,
Digital Content; Gail Gonzales
VP/Publisher, Rodale Books
Michael Friberg/Contour by Getty Images (Gore)
6 MensHealth.com / JulyAugust 2017
PHOTOGRAPH BY MITCH MANDEL
LETTER FROM THE
Bill Stump Executive Editor
Mike Schnaidt Creative Director
Bill Stieg Deputy Editor;
Ben Court Features Editor;
Melissa Jewsbury Managing
Editor; Dean Stattmann Brand
Editor; BJ Gaddour Fitness
Director; Joe Kita, Paul Kita,
Dan Simmons Senior Editors;
Julie Stewart Health Editor;
Ebenezer Samuel Fitness Editor;
Jerilyn Covert Associate Editor;
Tyler Daswick, Brielle Gregory
Assistant Editors; Andrew
Dawson, Danielle Fox Interns;
Gregg Stebben Contributing Editor;
Denis Boyles Editor at Large;
Shoi Greaves Executive Assistant
Fresh air is a hell of a drug. I’m not just
riffing here: For decades, selfless scientists
have toiled on tropical beaches and in
sun-dappled forests to prove this fundamental
fact. We are fitter, happier, and more
productive among trees—not in office cubicles,
and definitely not among fake plastic
trees. This is a truth plainly obvious to even
a child. Especially a child being called in
from the backyard after a long summer day.
Still, inspecting the research is instructive.
Consider this finding from Norwegian
scientists, whose tans I’d bet are as well maintained
as their foraged box lunches: People
who exercise outdoors are 160 percent
more motivated to keep working out than
those sullen souls trapped indoors on treadmills
or other medieval torture devices.
Another study, this one in the Journal
of Stating the Obvious (sorry, the Journal of
Experimental Psychology), found that walking
and thinking outdoors can lead to a 75 percent
uptick in “creative ideation.” It’s true:
Our staff brainstorms always go better when
the door’s open. (Until the pages blow away.)
In short, when you’re outside, you’re happier
and better at everything you do.
So welcome to our adventure issue, a guide
to pursuing everything you know and love
from MH—outside. Not one photo, not one
article, is hemmed in by a building. Everything
on these pages—like the fun starting
on page 100—can be done outdoors.
By the way, what are you up to in July?
We’re taking intrepid trekkers on hikes
near our East Coast digs, one at Breakneck
Ridge just north of Manhattan and the other
in Pennsylvania’s Lehigh Valley. Email us at
Our staff on our
new deck (thanks,
fresh air and
sunshine (and a
beer or two) help
us stay creative
Pete Sucheski Senior Art Director;
Hitomi Sato Art Director;
Raymond Ho Deputy Art Director;
Patty Alvarez Contrib uting
Art Director; Robert Dominguez
Contrib uting Designer
Jeanne Graves Director of
Photography; Sally Berman
Deputy Director of Photography;
Sinikiwe Dhliwayo Photo
Production Coordinator; Melanie
Skrzek Contributing Photo Editor
Brian Boyé Executive Fashion
Director; Sandra Nygaard
Fashion Director; Dan Michel
Fashion Editor; Danielle Nussbaum
Contributing Editor, Entertainment
Susan West Copy Chief; Mike
Wilson Copy Editor; Jennifer
Messimer Research Chief; Alex
Gardner Researcher; Janna Ojeda
Senior Production Manager; Ana
Zapata Contributing Production
Manager; Jennifer Giandomenico
Digital Production Leader
Sean Evans Digital Director;
Gus Turner Social Trends
Editor; Christa Sgobba Senior
Associate Editor; Ashleigh
Morley Branded Con tent Editor;
Paige Carlotti Social Media
Editor; Alisa Hrustic Assistant
Editor; Dan Revitte Creative
Director; Amanda Becker Web
Designer; Michael Sneeden
Senior Video Pro ducer; Danny
O’Halloran Video Producer;
Ryan Bird, Jessica Paholsky
Assistant Video Producers; Kris
Lynds Online Media Producer;
Barry Knoblach Producer;
James Nosek Junior Producer
Jourdann Lubliner Associate
Director, Public Relations
HOW TO REACH US
Customer Care To change your
address, pay your bill, renew a
subscription, and more, go online
rodale.com, call (800) 666-2303,
or write Men’s Health Customer
Care, P.O. Box 3064, Harlan, IA
51593-0128. Editorial Offices
400 South 10th Street, Emmaus,
PA 18098; Story Feedback &
com; Licensing & Reprints
Contact Wyndell Hamilton, Wright’s
Media, (281) 419-5725 ext. 152,
Absolute satisfaction guaranteed.
Scent-free subscription available
on request. We occasionally make
our subscribers’ names available
to companies whose products or
services may be of interest to
them. You may request that
your name be removed from
these promotion lists; call (800)
666-2303 or go to rodale.com/
privacy-policy. Printed in USA
8 MensHealth.com / JulyAugust 2017 PHOTOGRAPHS BY PHILIP FRIEDMAN
1/2 MI. SWIM
18 MI. BIKE
4 MI. RUN
SEPT 16 & 17
Your guide to
and how to make
the most of it.
TOTAL SOLAR ECLIPSE:
When a 70-mile-wide swath of
moon-made darkness sweeps
across the land, it’ll be freaky
and geeky. Let’s have some fun.
Buy eclipse sunglasses,
with No. 14 glass.
Drive to a fullshadow
in Grand Teton
Path of eclipse
you made the
sun go away.
during the 2-
than the event.
THREE STRIKES AGAINST THE ALL-STAR GAME
1. Miami in July does not qualify as Midsummer Classic. There’s nothing
classic or summery about a sliding-roof stadium with A/C.
2. Spend hundreds of dollars to watch millionaires play in a jillion-dollar
stadium? Pass. (We will watch the Home Run Derby though.)
3. We’d rather catch the Chatham Anglers vs. the Harwich Mariners in the
Cape Cod League. Or any Little League game at dusk. That’s classic.
YOUR NATIONAL DESSERT DAY TIMELINE, AUGUST 2017
Americans celebrated their first
Fourth of July 240 years ago, in
1777, with fireworks and bell ringing.
Even with the Brits eyeing
Philadelphia and George booking
a winter in Valley Forge. This
summer, have a blast at the new
Museum of the American Revolution
in Philly. Cause we won.
GRATUITOUSLY VIOLENT BOOK OF THE MONTH BY A FORMER MH EDITOR THAT ALSO HAS PRETTY PICTURES
THE BLACK HOOD, VOL ONE: THE BULLET’S KISS BY DUANE SWIERCZYNSKI (JULY 11)
YOUR SUMMER OF
Mark the half century
since the Summer
of Love by blissing
out to a 1967 gem
from start to finish,
as they did back then.
And ride the snake.
The Jimi Hendrix
Big Brother & the
Big Brother & the
Sgt. Pepper’s Lonely
Hearts Club Band
AUG 2 AUG 3 AUG 9 AUG 10 AUG 14
AUG 24 AUG 25 AUG 28 AUG 30
JULY 11 AT MARLINS PARK
Getty Images (10), Getty Images plus (9), Shutterstock (1), Alamy (1)
10 MensHealth.com / JulyAugust 2017
WHAT’S INSIDE IS EVERYTHING
When you’re true to your nature, that’s powerful beyond measure. ZICO’s coconut water comes from the core
of the coconut. No sugar added. † Naturally occurring electrolytes to support hydration. Perfect just the way it is.
Not a reduced calorie food. See nutrition facts for sugar and calorie content. ©2017 ZICO Beverages LLC. All Rights Reserved.
The Thrill of
At Tuck Fest, adventure athletes
compete against regular Joes,
seeking glory in the water, on trails,
and up walls. / BY ANDREW DAWSON
Boosh! One by one the climbers fall. Ka-koosh! This is the deep water solo, the main
event at Tuck Fest, three days of crazy adventure games at the U.S. National Whitewater Center in
Charlotte, North Carolina. Climbers go head-to-head in this knockout competition, racing up a
45-foot wall that arcs over a pool. It requires muscle, dexterity, and smarts. “It’s about strength but
also trusting your instincts,” says Nathaniel Coleman, 20, of Murray, Utah, who finished second. He
says climbing is a great workout; try strengthening your grip with forearm trainers ($7, blackdiamond
equipment.com). At Tuck Fest, mountain bikers charge up trails, paddleboarders and kayakers ride
whitewater, and runners dash through the woods. Sweat, beer, and adrenaline flow freely. We had to
find out: What does adventure mean to these guys, and how do they scratch the primal itch?
Push and Pull
When deep water
soloing, “you’ve got
to push with your feet
as much as you pull
with your arms,” says
Coleman. “If you don’t,
your upper body will
tire. Rushing too hard
can lead to slipups that
land you in the water.”
C H A R L O T T E , N C
MensHealth.com / JulyAugust 2017 13
Notice the Grin
“When you’re outside,
look around. No one
is mad. That’s the
power of nature,” says
29, of Greenville, SC.
Turn Off the GPS
“I like to get lost a lot
in the woods,” says
Taylor McNeill (far
right), 26, of Vilas, NC.
“Somehow it helps
me feel more alive.”
PROFILES IN POWER
For a deeper dive into our
Tuck Fest experience, go to
”To pursue adventure
is to pursue transformation,”
Jeffrey Yancey, 29, of
Charleston, SC. “With
risk comes growth.”
Embrace the Filth
“Being outdoors is
about getting dirty
and having fun,” says
Alan Neronski, 34,
of Virginia Beach, VA.
MensHealth.com / JulyAugust 2017
Brick New York
Six Simple Moves for Total-Body Strength
Complete 3 rounds of this warmup
circuit. After each round, perform
jumping jacks for 30 seconds to help
elevate your heart rate.
Do 4 sets of this circuit. You’ll work
your legs on the front squats and
challenge your shoulders and core
with the single-arm Arnold press.
Do 2 reps of each move and add 2 reps
per round (2, then 4, then 6, and
so on). See how many rounds you can
do in 10 minutes. Then check your
result against our scorecard below.
Sumo Squat Stretch
Stand with feet shoulder-width apart. Squat
deeply. When you’re as deep as you can comfortably
go, put your elbows inside your knees
and push out, opening your hips. Hold for 3 seconds.
Return to standing. That’s 1 rep. Do 10.
Dumbbell Front Squat
Hold two dumbbells at your shoulders. Squat,
keeping your knees over your toes. Take 3
seconds to descend until your hips are below
your knees. Explode back to a standing position.
That’s 1 rep. Do 8 to 10. Rest 60 seconds.
Hold dumbbells at your shoulders, palms facing
each other. Squat until your hips are below
your knees; then explode up to a standing position,
pressing the dumbbells overhead. Lower
the weights back to your shoulders. That’s 1 rep.
Vertical Dumbbell Strict Press
Hold a single dumbbell at your shoulder, grasping
it by the end. Quickly press the dumbbell
up, pause, and then take 2 seconds to lower it.
That’s 1 rep. Do 5. Switch arms and repeat.
Single-Arm Arnold Press
Stand with a dumbbell at one shoulder, palm
facing in. Press the weight up, rotating your palm
180 degrees. Pause. Take 3 seconds to lower it.
That’s 1 rep. Do 6 to 8 per arm. Rest 90 seconds.
Stand facing a pair of dumbbells placed on
the floor in front of you. Do a burpee; then hop
over the dumbbells and turn to face them.
That’s 1 rep. Begin your next rep from there.
HOW MANY ROUNDS CAN YOU
FINISH IN 10 MINUTES?
Post your time to social media:
16 MensHealth.com / JulyAugust 2017 ILLUSTRATIONS BY +ISM
Pre-Collision 1 with Pedestrian
Detection 2 standard.
Pedestrians can come out of nowhere. So Pre-Collision with Pedestrian Detection can help spot them and brake
for you. It’s just one of the standard Toyota Safety Sense P (TSS-P) 3 features that give you more peace of mind.
Options shown. Dramatization. 1. The TSS Pre-Collision System is designed to help avoid or reduce the crash speed and damage in certain frontal collisions only. It is not a substitute for safe and attentive driving. System effectiveness is
dependent on road, weather and vehicle conditions. See Owner’s Manual for additional limitations and details. 2. The Pedestrian Detection system is designed to detect a pedestrian ahead of the vehicle, determine if impact is imminent and
help reduce impact speed. It is not a substitute for safe and attentive driving. System effectiveness depends on many factors, such as speed, size and position of pedestrians, and weather, light and road conditions. See Owner’s Manual for
additional limitations and details. 3. Drivers are responsible for their own safe driving. Always pay attention to your surroundings and drive safely. Depending on the conditions of roads, weather and the vehicle, the system(s) may not work as
intended. See Owner’s Manual for additional limitations and details. ©2017 Toyota Motor Sales, U.S.A., Inc.
I’ve grilled steaks
the grill first. Gross,
or no biggie?
George, Carthage, MO
Your filthy grill may
make your T-bones
taste nasty, but it
won’t kill you. The heat
and closed environment
keep you safe,
says Mark Etzel, Ph.D.,
a professor of food
science at the University
”Harmful bacteria will
die, and since there’s
no moisture, bacteria
won’t be able to thrive
and multiply.” You’re
way more likely to
get sick from handling
he says. If you touch
raw meat, wash your
hands afterward to
annihilate the bugs.
MY SWIMMING IS AN EPIC FLAIL. HOW
CAN I STREAMLINE MY TECHNIQUE?
Roy, Los Angeles, CA
The trick is to feel weightless and to relax both physically and emotionally.
That concept, taught by Terry Laughlin of Total Immersion
Swimming based in New Paltz, New York, has turned thousands of bad swimmers
into pool fish. Push off and glide in the “Superman position,” he says—arms
stretched forward and shoulder-width apart, eyes down as you scan Metropolis.
“Start with your head down and eyes looking at the bottom of the pool. That should
be the foundation of all the swimming you do,” Laughlin says. If you relax your
head on the water, he points out, your spine will align naturally. Lightly press your
legs together and do a few unhurried strokes, gliding as much as you can.
I’m training for a
half marathon, but
the more miles I
do, the worse my
ankles feel. Help?
Luke, Arlington, VA
Work on strengthening
tendons. And your
calves. And your core.
All of these play a role
in ankle pain. “The
latter stages of longer
distances is when you
can irritate the body
and get injuries,” says
Sameer Dixit, M.D.,
a sports medicine
physician with Johns
Overuse causes irritation
if your ankles aren’t
strong enough. Try
exercises on an unstable
surface, like this
one: Stand on a pillow
and bend your leg
behind you, holding
for 10 seconds. Do this
10 times. Swap legs.
18 MensHealth.com / JulyAugust 2017
ILLUSTRATIONS BY ZOHAR LAZAR
When I hike, I just
grab a stick. Works
as well as trekking
Yuri, Raleigh, NC
We admire an oldschool
hiker who finds
new uses for fallen
wood. If you’re not
stumbling or feeling
joint pain, you’re
probably in the “heck,
can’t hurt” camp.
But think again: Using
a single stick or two
uneven sticks can
put your gait out of
balance and set you
up for injury, warns
adjustable poles help
your posture and take
strain off your knees
and ankles, especially
if your pack is heavy.
“Sticks are heavier
and less secure than
trekking poles, which
have contoured grips
and straps,” Dr. Panzarella
says. You can
shorten them for
uphill and lengthen
them for downhill.
The tips grab the
ground better than
your branch. Try Black
Diamond Trail Pro
Shock poles ($140,
rei.com) and hike on!
What the heck is
monk fruit? Should
I be eating it?
Walter, Macon, GA
Buddha has been on
our case forever with
his buzz phrase: “To
keep the body in good
health is a duty.” So
we’re intrigued by
this Chinese fruit with
no calories!) and an
origin myth featuring
For centuries monk
fruit has been used
in Eastern medicine
for colds and tummy
troubles. Now, its
extract is used as a
Bee sting? Rub some deodorant on it.
LET OUR STYLE TEAM EDIT YOUR PROFILE
sweetener that’s 100
to 250 times sweeter
than table sugar, with
zero calories. That
says Jeffrey Blumberg,
Ph.D., a senior
scientist at the Tufts
It’s sold at natural
food stores in liquid,
granule, and powder
forms. Try it if you
want to cut calories
without fake sweeteners.
The FDA lists
monk fruit extracts
in its “generally recognized
category. That’s not
but good enough.
It’s not reliable. Everyone reacts differently to home remedies,
so not everyone will feel relief with a swipe after the stinger’s out,
says Matthew Levy, D.O., of Johns Hopkins School of Medicine.
Worry more about an allergic reaction—even if you’ve never had
one before. Leave the area; other bees can sense a sting and may
attack. Scrape at the stinger until it comes out. Don’t squeeze—
that releases more venom. Use a cold compress to relieve pain.
FACE Hey, sunshine! Your
bright smile conveys warmth
and positivity. But try to
find a photo with fewer shadows
so she can see all your
features. Better lighting or
a filter could fix that.
BODY Marathon backdrop,
athletic clothing, strong
posture: A swiping woman
will know you are fit and
determined and that you have
the legs for tights.
PROFILE Easy with the promises.
Let her decide if this
adjective fits. That guy who
brags often turns out to be
the one who took his cousin
to the prom. Share your
interests ( music, books,
movies), not just an interest
Can a waist trimmer
belt help me get abs?
Gary, Des Moines, IA
About as much as
drinking a six-pack
will. We’ve all seen
the claims: Strap the
belt onto a flabby
stomach and finally
see washboard abs.
Maybe it’ll make you
sweat, but losing
water weight means
are mostly determined
by diet and
genetics,” says MH
advisor Alex Koch,
Ph.D., C.S.C.S., of Lenoir-
can help burn off
that belly and reveal
the abs you (and all
of us) have. Save your
Is there a law against tucking
a polo into your shorts? When I
do it, my wife calls me Mr. Old.
Bill, Birmingham, MI
Old or nerdy or both. Steve Urkel
was a tucker. Just saying. The
standard today is to wear polos
untucked, especially with jeans
or shorts. Most brands, including
Lacoste, Uniqlo, and J.Crew, cut
their shirts on the shorter side.
There are exceptions: If your polo
hangs long, tuck. Golfers: Tuck
it, especially at a private club. And
if you’re dressing up a polo with a
sport coat or trousers for the office,
tucked looks best.
I wear a baseball cap in the
summer. I’m 42, so flat-brim
isn’t for me. Any guidance?
Henry, Atlanta, GA
You’re right so far. For flat brims,
trucker hats, and foil stickers, I’m
capping the age limit at 30, plus
or minus depending on maturity
level and location. (Anything
goes in Vegas.) Logos still make
sense for a young guy. I get my caps
at gentsco.com. (So have Chris
and Liam Hemsworth and Mr.
Timberlake.) These are simple,
curved-brim caps you can customize
with initials or symbols.
Do I really need moisturizer
when it’s humid out?
Rodney, St. Joseph, MO
Yes. Your skin may not feel dry,
but washing can strip vital oils. A
moisturizer locks those in. Look
for oil-free prod ucts with humectants,
which keep moisture in.
Try Peter Thomas Roth Water
Drench Hyaluronic Cloud Cream,
and see page 82 for more tips.
KYLE HILTON (Boyé portrait), courtesy Apple Inc. (phone)
20 MensHealth.com / JulyAugust 2017
SM7012 ©2017 fairlife, LLC
*As compared to regular milk
BELLY OFF! CLUB
TRAGEDY TURNED MY LIFE AROUND
AM I NORMAL?
Why do I wonder
what it’d be like to
jump when I’m up
Jones, Findlay, OH
This has a name,
which means you’re
not alone and probably
normal. It’s called
“high place phenomenon,”
Hames, Ph.D., who
teaches clinical psychology
Dame. About half of
people likely experience
of this, she says.
might start to notice
their heart racing or
feel dizzy,” Hames
says. “In response
to that, their bodies
react and they back
away from the ledge
“After the Shower”
No towel touches the face
Whiskers remain soft
or grasp a railing
tightly to keep themselves
they realize that they
were actually safe the
entire time, they conclude
that they must
have wanted to jump.”
This all happens
in a split second.
Most people who
experience this phenomenon
their body’s survival
instinct kick in.
ASK A BOY SCOUT
My wife delivered Aubrey early on May 28, 2015. But there
was a problem: Our baby’s lungs were not developing properly.
The following day, Aubrey took her last breath. It was
tough. I was angry and frustrated and eventually stopped
caring about working out. To cope I turned to comfort food—
pizza, hot dogs, cheese fries, cheeseburgers, gyros.
THE WAKE-UP CALL
I was in the car with my wife when the song “By Your Side”
came on. I thought of Aubrey and broke down crying. It was
one of the few times I’d ever teared up in front of my wife.
When she told me she was pregnant again, I decided to be
healthy for her, for Aubrey, and for our new baby, Madelyn.
In the past, we’d stop at the Cheesecake Factory at night
to get a slice of cheesecake. Now I’ll have a glass of chocolate
milk at the end of the night instead. I also swapped fast
food for wraps, and instead of french fries I’ll get vegetables
or rice. For dinner we mainly eat chicken or fish with vegetables.
The biggest thing for me is knowing what we have in
our cabinet and sticking to it.
I started at a moderate treadmill pace for 30 minutes.
I noticed I burned 500 or so calories. Now I work out four
days a week for three hours each time. I try to burn 528
calories during those workouts in honor of Aubrey’s May 28
birthday, and usually do 28 reps when I’m lifting.
BELLY OFF! CLUB Tell us your weight loss story
Boy Scout Emmett Jaworski, 10, answers your questions.
WHAT IS THE KEY TO
“If you are talking with someone who is sad, then you
should tell them to do what makes them happy. If
someone doesn’t know what makes them happy, then
I would ask them if they would like to play.”
D. W. JOHNSON (Steele), courtesy David Steele (Steele before)
22 MensHealth.com / JulyAugust 2017
JOCKEY.COM ©2017 Jockey International, Inc. All Rights Reserved.
Former Navy SEAL shows
that with resilience, you
can accomplish anything
#ShowEm your Jockey
OUR HEALTH EDITOR HARSHES OUR MELLOW ON...
Just before the start
of a triathlon, I go
in the water and pee
in my wetsuit. Any
Karl, Jacksonville, FL
Go ahead, Karl, it’ll be
our secret. “Urine is
mostly water and not
a toxic byproduct,”
M.D. “It is a sterile,
filtered fluid that
contains water and
excess nutrients that
your body has discarded.”
probably not risking
any severe health
But you’re peeing
in your padded triathlon
Which double as
your bike shorts?
Sure, they get a rinse
during the swimming
leg, but you should
still be on the lookout
for any nasty rashes
that might pop up.
If you notice any
skin irritation, prolonged
the water and urea
in urine could be
the reason. And the
friction of that bicycle
seat jamming up
against your nethers
doesn’t help. Apply
some lube, such as
Trislide or Body Glide.
Put it on prior to wiggling
into your trunks
and you’re good to go.
WHAT’S THE DIFF?
LDL versus HDL
Mack, Dallas, TX
That “lousy” LDL
artery walls to cause
harder and narrower
arteries. The “helpful”
some LDL gunk to
your liver for removal.
Dairy Queen Large
Cookie Dough Blizzard
THE CRIME: 1,330 calories
THE PUNISHMENT: 4.9 hours of painting
the house. Breaks not included.
Dude, please: Toss it. Yes, I know that chicken was cooked.
A week ago. You guys seem to think that once food’s been
cooked, it’s pristine. I guarantee there are lots of bacteria
on that. Not all bacteria die in a hot oven. There
might still be germs, and if you leave your leftovers in
the fridge too long, they’ll proliferate. According to a
survey in the journal Foods, 12 percent of Americans think
meat leftovers last a week in the fridge. Wrong! Three to
four days, max, says the USDA. If you must eat it, heat it
to piping hot. That’s the only way to make it safe. The USDA
recommends 165°F; time to buy a thermometer.
look so pure. Do I
need filters or tablets?
What do hardcore
Shawn, Provo, UT
If they want to avoid
beaver fever (also
known as giardiasis,
a parasitic infection),
they carry a filter.
spreading such bugs
Shigella, Giardia, and
E. coli. An infection
can cause diarrhea,
vomiting, and dehydration,
ruin not only your trip
but also the week (or
weeks) that follow. “It’s
a horrible nightmare,”
says Creek Stewart,
a survival instructor
who learned this the
hard way. “Unless it’s
life or death, I play it
safe with a filter.” He
carries LifeStraw and
Sawyer Mini filters.
If a filter breaks or
clogs, boil water for
a full minute, which
should kill 100 percent
of pathogens. A
filter is typically 99.9
I like to fool around on the
living room couch, but she
just rolls her eyes. It’s the bed
or nowhere. How come?
Rick, Hartford, CT
Maybe your timing’s off. She’s
probably focused on something
important, like House of Cards or
Ben & Jerry’s. Distractions can
ruin sex for women; we require
concentration to get off. (And we
can’t concentrate on pleasure
when Kevin Spacey is doing his
slow burn.) Let her finish the episode
and her snack, kill the TV,
and give her your own look.
I went over to her place on the
fly and didn’t have a condom.
What’s my game plan?
Nate, Brentwood, TN
Um, ask her if she has one? A
responsible woman probably has
some in her drawer. Otherwise,
you have two options: Go out on
that romantic run to 7-Eleven
or make out like high schoolers.
Option two is highly underrated,
says every single woman ever.
Here’s the thing: We love the bases,
all three. A night spent lingering
on them is the hottest form of
torture she’s ever experienced.
I know couples who schedule
date-and-sex nights. Seems
unromantic. Am I wrong?
Konrad, Erie, PA
Do you enjoy your vacations less
because you schedule them in
advance? Look, spontaneous,
take-me-now sex is awesome, but
so is pretty much every other kind
of sex. Putting it on the calendar
just means you’re being realistic
about busy adult life.
KYLE HILTON (Eaves portrait)
24 MensHealth.com / JulyAugust 2017
TEXT A DOCTOR
Q: Got a bad cold, doc.
I feel like hell. Why do colds
always hit me in summer
when I want to have fun?
A: A cold is a viral infection,
and viruses can
thrive in both winter and
summer. Are you sure the
problem isn’t allergies?
Q: Oh, is that a possibility?
How can I tell the difference
between the two?
A: Allergies don’t cause
fever and that general
weak feeling. Also, the
symptoms tend to linger.
Q: Can I come see you?
A: If it’s longer than a week
or two, yes. Meanwhile,
stay indoors, get rest, and
drink plenty of liquids.
Jeremiah Alt, M.D., is codirector of
the Sinus and Skull Base Program
at the University of Utah.
I’m taking a 10-hour
road trip this summer.
or stretches I can
do during pit stops?
Simon, Bethesda, MD
After the bathroom
sprint, try these three
moves from Charlie
Merrill, a Colorado
1. Leg swings With
one hand on your car,
swing a leg front and
back, keeping your
core engaged. This
will lengthen your
quads, anterior hip
muscles, and hamstrings,
during the drive. Aah
those muscles will
make your lower back
2. Calf and ankle
sitting can make
your calves tight and
ankles swollen. Worstcase
clots in your calves.
So put your hands on
your car, place one
foot forward (a slight
bend in your front
knee) and one back
(toes pointed forward,
heel on ground). Aah
factor: It keeps your
lower legs from swelling
stiff, says Merrill.
3. Pectoral stretch
Raise one hand, arm
bent 90 degrees,
and place it on your
open car door. Now
step forward while
leaning into the
stretch. Aah factor:
Merrill says opening
up your chest and the
front of your shoulders
eases neck pain
and stress on the
nerves and blood
vessels that feed your
arms and upper back.
Is that $40 sunscreen
than a $15 one?
Dmitri, Norwalk, CT
Not really, if merely
blocking rays is your
goal. It’s fine to go
cheap on sunscreen,
especially if it means
you’ll use more of it
and reapply regularly,
which is crucial.
If you want more
from your goop—like
easier application or
antioxidants for skin
costs can creep up.
“The price may have
to do with packaging,
Watermelon + Feta
If you’ve ever eaten chocolate-covered
pretzels, you know salt helps sweet taste
sweeter. Same goes for the sweetness in
watermelon and the salt in the feta.
possibly the active
advisor Adnan Nasir,
M.D., Ph.D. Just make
sure your sunscreen
is waterproof and
meaning it protects
you from UVA and
UVB rays, he says.
Academy of Dermatology
a minimum of 30 SPF,
but it’s never a bad
idea to go higher—
like 40 and above.
That’s because more
than 40 percent of
the sunscreens tested
by Consumer Reports
came in below the
SPF on the label.
Two brands Dr. Nasir
recommends: Up &
Up from Target and
No-Ad from Walmart.
My new doctor is
fat. How can I take
Gerald, Ames, IA
How’s your six-pack,
Mr. Judgy? We understand:
Skepticism is a
good thing. One survey
found that about
half of doctors are
suffering from burnout,
and that could
lead to worse health
care for you. But we
liked the reminder
we got from Steven
Lamm, M.D., medical
director of NYU Langone’s
Tisch Center for
Men’s Health. Doctors
are patients too, he
says, and a physician
with a health problem
may actually be more
yours. That’s never a
bad thing. Then Dr.
Lamm pointed out
some telltale signs of
If the doctor focuses
on your sleep, sex
drive, and weight
gain, you’re probably
in good hands.
THROW A LEGENDARY PARTY
How can I amp up my backyard bash so it’s not like every other one? Thom, Memphis, TN
Do like the Outside Lands organizers: Hire Gorillaz and alt-J. Or just follow their suggestions.
A big picnic table has underrated party power. “A large community
table encourages people to get to know each other,”
says Jonathan Mayers of the Bay Area festival (August 11–13).
Focus on one surprising thing, like grilled cheese cooked on
the grill. Lay out condiments: bacon, roasted peppers, tomatoes,
pickles, green apples. Also works for pizza or tacos.
A Sazerac batch is easy: Dissolve ⅔ cup sugar in ⅔ cup water
over medium heat. Cool. Combine with 6 cups rye whiskey, 2 Tbsp
absinthe, 3 tsp Angostura bitters, and the juice of a lemon.
Sit with Spotify and add every song that makes you feel good,
says one festival booker, Allen Scott. “I arrange it to start
out vibey and build to a dance party as the sun goes down.”
26 MensHealth.com / JulyAugust 2017
It’s where all the day’s worries
disappear the minute you walk
in the door. It’s home.
Find your way home.
Search millions of homes for sale and for rent.
©2017 Zillow Group. All rights reserved.
YOU DON’T HAVE TO GO TO EXTREMES TO ENJOY THE
OUTDOORS. YOU JUST NEED A RUGGED COOLER TO
MAKE THEM YOUR OWN. THE NEW OTTERBOX VENTURE.
DESIGNED IN COLORADO. BUILT IN DETROIT .
For a killer core challenge, do Erwan Le Corre’s
jaguar plank. Balance on something low to start;
hold as long as you can. Control your breath.
U S E F U L
S T U F F
you how to press
Learn the limbo
Get Ripped on
These 6 Trips
A BOOK AND A BEACH WORK WONDERS
FOR YOUR MIND. BUT WHAT ABOUT
YOUR BODY? / BY TYLER GRAHAM
Say you’re a hotel owner. Try to guess which aspect of
your establishment will likely lose you the most cash this year. Free
Wi-Fi? A concierge staff? The pool? Nope. It’s the gym. Guests rarely
use the pricey equipment even if they plan to do so, a recent Cornell
survey found. So why not make fitness the focus of your next vacation?
We’ve got a dozen great ideas to send you home tired and happy.
MensHealth.com / JulyAugust 2017
CATEGORIES STRENGTH MOBILITY WEIGHT LOSS RELAX SPEED
Strong First (Global)
Erwan Le Corre founded this school nearly a decade ago,
basing it on the principle that real fitness is practical fitness.
MovNat replaces treadmills and weights with ocean
waves and fallen trees. Le Corre’s course will help you
relearn squatting, crawling, jumping, and swimming—
and your definition of fit. From $200, movnat.com
DIY DRILL Learn the bear crawl: Get down on your hands
and feet, your knees nearly touching the ground. Keeping
your core tight, crawl forward 20 yards. Repeat twice.
Not just any dumbbell can coach kettlebells. Here it takes
three nine-hour days of training to cover six moves. Pavel
Tsatsouline, the Russian special forces instructor who
introduced the kettlebell to the West, handpicks your
teachers. $1,600 for a three-day seminar, strongfirst.com
DIY DRILL Strengthen your kettlebell swing with the
300-rep workout: Perform 50 two-arm swings, then 25
single-arm swings per arm. Repeat 3 times. Focus on
exploding through your hips, as if you’re trying to leap.
FITNESS BOOT CAMP
EXOS (Phoenix, AZ)
Anywhere Fit (Western U.S.)
Train like an NFL star at the EXOS Performance Lab.
The program features personalized meal plans and nutrition
guidance; morning plyometrics, speed, and agility
drills followed by compression recovery; and afternoon
strength, power, and endurance training. Return home
with new PRs and a 12-month individualized strength
training program. $3,500 for five days, teamexos.com
DIY DRILL The Farmer’s Walk Challenge: Grab two dumbbells
totaling half your weight. Walk 100 meters. Or try.
You’ll book this 10-day trek, but you won’t know where
you’re going or what you’re doing. Except this: Each day
includes one or two workouts of the day (WODs) and a
challenging expedition, such as hiking or rafting. It’s
great for testing your intestinal fortitude, but admittedly
not for control freaks. $2,500, anywherefit.com
DIY DRILL Try the grueling WOD known as Invisible Fran:
Do 21 body-weight squats followed by 21 pushups. Then
do 15 of each, and then 9 of each. Don’t say it sounds easy.
Kai Muellenhoff (Erwan Le Corre, this page and previous)
30 MensHealth.com / JulyAugust 2017
THE ALLEY OOP JULY/AUGUST
FEEL THE CONNECTION
Welcome to the Alley Oop, a chained, page-by-page list
of recommendations from recommenders. First up...
HITS Tri-Camp (Nationwide)
6 MORE LIFE-CHANGING TRIPS
If you need a vacation (you do, by the way), the
real question is: Which kind? These adventures
aim to fix what’s nagging you. Your souvenirs:
energy and serenity. BY JEN MURPHY
YOU COULD USE LESS SCREEN TIME
Prairie Mountain Folk School,
Stow the phone and hone your
skills. The school brings in blacksmiths,
woodworkers, and other
artisans to teach one- to 11-day
classes on everything from forging
steel to building cabins. From $40,
NICK SLATER (illustrations, icons, and Alley Oop illustrations throughout), Andy Smith/Offset (cyclists)
Experts study video of your running, pedaling, and paddling
and even conduct a motion-capture bike fitting.
“Often, swim stroke analysis is the ‘aha’ moment for
athletes, because they feel like they’re doing one thing in
the water, but it’s not actually happening,” says organizer
Nick Gough. $1,500 for five days, hitsendurance.com
DIY DRILL Get a friend to film your swim. Your whole body
should be close to the surface. Doing 15 minutes of kicking
drills will help you raise your legs and increase your speed.
Eric Orton Academy (Jackson, WY)
The top of every morning starts at the bottom of a mountain.
Don’t worry: You’ll start slow with mobility and
conditioning work. “Foot strength sets the foundation
for everything you do as a runner,” says Orton, author of
The Cool Impossible. Make this the backbone of your own
training, even if you can’t partake in Orton’s programs.
$600 for a three-day camp, runningwitheric.com
DIY DRILL Stand barefoot on one foot for 30-second intervals
daily. Work up to the balls of your feet, heels elevated.
YOU TWO DESERVE A DIRTY WEEKEND
Twin Farms, Barnard, VT
Escape to this hotel set on 300
acres. Splurge on a cottage for the
fireplace. Plan a picnic for the trails
or a twilight canoe. Then it’s drinks
by the fire, a private dinner, and a
late-night skinny dip. From $1,500/
night, all inclusive; twinfarms.com
YOU’RE STUCK IN THE BREAKUP BLUES
DuVine Cycling + Adventure
Co. Napa + Sonoma Wine
Country Bike Tour
Sweat out the heartbreak on quadtaxing
Cali roads. You’ll ride 18 to
58 miles a day along the coast.
Then enjoy insanely great food and
the best wines in the country. What
ex? From $3,595, duvine.com
YOU HAVEN’T SEEN OLD FRIENDS
Sailing in Maine
A weeklong charter lets you and
a few friends live the seafaring life
while exploring Maine’s pristine
coastline. Captain Marshall Frye, a
native Mainer, and his crew do the
heavy lifting (and cooking) while
you sip Dark ‘n’ Stormys on deck.
YOU NEED SOME PEACE AND QUIET
Cumberland Island, GA
Hop a ferry from St. Mary’s to Cumberland
Island National Seashore,
where you can clear your head on
50 miles of hiking trails. Reserve
a campsite and shop in advance;
nothing is sold on the island. From
YOU WANT SOME FAMILY BONDING
Multisport trip to Costa Rica
Monkeys, sloths, toucans, iguanas,
frogs? Check. Cartoon-bright
colors? Check. Rainforest. Ocean.
Biking, ziplining, surfing, whitewater
rafting. Plus, kid-friendly guides.
From $3,000/person, all inclusive
for five nights; backroads.com
MensHealth.com / JulyAugust 2017
1. LISTEN TO THIS
We suggest Kevin Morby’s album City
Music, out June 16, if you dig folksy
rock that feels like being outdoors.
TOOLS OF MY TRADE
The Outdoorsman’s Essentials
STEVEN RINELLA HUNTS, FISHES, AND HOSTS MEATEATER ON NETFLIX. HE’S ALSO THE AUTHOR OF THE
SCAVENGER’S GUIDE TO HAUTE CUISINE. THE STRATEGY: PACK WHAT YOU NEED, NOT WHAT YOU WANT.
Gear up like this
wild man on your
1. FHF Bino Harness
My binoculars stay
bounce-free, and my
lens wipes, compass,
lighter, and ammo
are handy when I’m
2. Bison Designs
Last Chance Belt
I’ve had this belt for
seven years. That’s
over 2,000 days of use
with no sign of wear.
3. Vortex Razor
They deliver searing
clarity and can handle
plenty of abuse.
I’ve used this blade
for everything from
extracting splinters to
5. Dark Energy
This portable device
brings my phone from
dead to 100 percent a
few times per charge.
6. Costa Caballito
They’re so light and
comfortable. I’ve paid
to have the same pair
repaired three times.
It holds not only my
first-aid and survival
kits but also a dozen
Prop styling: Ariana Salvato/Apostrophe, WONG CHI LUI (illustration)
32 MensHealth.com / JulyAugust 2017 PHOTOGRAPH BY LEVI BROWN
You can do this.
New York City
We are America’s Premier Triathlon Series.
The Life Time Tri Series is a collection of short course
triathlons held in iconic, top tier U.S destinations.
Produced with unparalleled sophistication, these events
integrate best in class race experiences, savvy customer
service and leading technology initiatives. Formed in
2001, the Life Time Tri Series has enhanced the lives of
more than 500,000 finishers.
Learn more and register at:
2. EAT HERE
Morby likes Duckfat in Portland,
Maine, for the meatloaf panini and salads
in bowls that “look like hats.”
Gains of Thrones
SEASON 7 OF GAME OF THRONES DEBUTS JULY 16. GET READY WITH THESE UPPER-BODY WORKOUTS.
REMEMBER, A LANNISTER ALWAYS FINISHES HIS SETS. / BY SER BJ GADDOUR, MH FITNESS DIRECTOR
YOU’LL NEED: A PAIR OF
(START WITH 25-POUNDERS)
1. Bent-Over Row
Holding dumbbells, bend at your hips until your
torso is nearly parallel to the floor. Raise the
weights until they reach your pits. Pause and
reverse the move. That’s 1 rep; do 15 to 20.
2. Overhead Press
Hold dumbbells at shoulder level, your palms
facing each other. Clench your glutes and brace
your abs as you press the weights up. Pause
and slowly lower them. That’s 1 rep; do 15 to 20.
3. Overhead Carry
Hold weights at the top of the overhead press
position and walk back and forth. You’re done
when your elbows begin to buckle. That’s 1 round;
do 3 to 5, resting 2 minutes between each.
YOU’LL NEED: A PULLUP BAR, A
PAIR OF HEAVY DUMBBELLS (50S
ARE A GOOD START), AND A BENCH.
1. Chest Press
Lie on an incline bench holding dumbbells
above your chest, your arms straight and palms
facing forward. Lower the weights to your chest,
pause, and reverse. That’s 1 rep; do 15 to 20.
Using an underhand grip, hang at arm’s length
from a bar. Pull up, bracing your abs and tucking
your elbows to your ribs, until your neck touches
the bar; pause and lower. Repeat till failure.
3. Farmer’s Walk
Stand holding dumbbells at your sides. Keep
your shoulders pulled down and don’t let
the weights rest on your thighs. Walk as far as
you can until your grip or posture starts to fail.
METASHRED EXTREME Get the MetaShred Diet book when you buy the MetaShred Ultimate Extreme Package at metashredextreme.com.
34 MensHealth.com / JulyAugust 2017 ILLUSTRATIONS BY BRANDON LOVING
©2017 glacéau. glacéau ® , smartwater ® and label are registered trademarks of glacéau.
vapor-distilled for purity,
electrolytes for taste.
3. VISIT THIS PLACE
Nancy Pugh and Rob Evans, owners
of Duckfat, escape to Utah for
camping and off-road motorcycling.
A MAN, A PAN, A PLAN
Sizzlin’ Campfire Nachos
ROASTING WEENIES OVER AN OPEN FLAME IS FOR WEBELOS. ELEVATE YOUR NEXT FIREPIT FEAST. / BY PAUL KITA
WHAT YOU’LL NEED
½ BAG TORTILLA CHIPS
1 PACKAGE GRILLED CHICKEN
STRIPS, CHOPPED (ABOUT 2 CUPS)
1 CAN (4.5 OZ) DICED GREEN CHILES
½ CAN (15 OZ) BLACK BEANS, RINSED
½ CAN (15 OZ) WHOLE KERNEL CORN,
½ CUP CHERRY TOMATOES, HALVED
1 CUP SHREDDED CHEESE
(CHEDDAR OR PEPPER JACK)
JUICE OF ½ LIME
¼ CUP SOUR CREAM
1 AVOCADO, DICED
2 SCALLIONS, THINLY SLICED
½ CUP CHOPPED CILANTRO
1. Preheat a grill over
direct, high heat or set
a grate over a lit firepit.
Put a long sheet of
foil in a large cast-iron
pan, letting the ends
hang over the edge.
Repeat with another
sheet, crossing it over
the first one.
2. Layer in the chips,
chicken, chiles, beans,
corn, tomatoes, and
cheese. Fold the foil
over to make a packet;
set the pan on the grill.
Cook till the cheese
melts, 15 minutes or so.
3. Meanwhile, in a
bowl, mix the lime
juice and sour cream.
4. With oven mitts,
remove the pan. Peel
back the foil. Top with
cilantro, and the lime
sour cream. Feeds 4.
495 calories, 35g
protein, 38g carbs
(9g fiber), 24g fat
Food styling: Chris Lanier/Apostrophe, prop styling: Kaitlyn DuRoss/Honey Artists; STEVE SANFORD (illustrations)
36 MensHealth.com / JulyAugust 2017
PHOTOGRAPH BY CHRISTINA HOLMES
4. KICK BACK WITH THIS BOOK
Mike Nelson, manager at Utah’s Anasazi
State Park, pushes H Is for Hawk, about
the “demon raptor,” the goshawk.
T I M F E R R I S S
SCIENCE-BACKED STRATEGIES YOU NEED TO LIVE BETTER RIGHT NOW.
TIM FERRISS, AUTHOR OF TOOLS OF
TITANS AND CREATOR OF THE TIM
FERRISS SHOW (TIM.BLOG/PODCAST),
HELPS YOU FIND THE POWER.
In 2004, I was doing better
than ever financially, and
my company, BrainQuicken,
was distributed in a dozen or
so countries. The problem?
I was running on caffeine,
working 15-hour days, and
on the verge of meltdown. I
realized I had to restructure
the business or shut it down—it was killing me
and my sense of adventure.
That’s when I began journaling on a few
questions: “What would I want to do, have,
and be if I had $10 million in the bank?” and
“What’s my real target monthly income?”
For the latter, in other words, how much
would my dream life really cost if I paid on a
monthly basis? (See fourhourworkweek.com/
tmi.) After running the numbers, I found that
FIVE THINGS ON MY RADAR
What Ferriss finds super useful right now
Stories of Your
Life and Others
Author Ted Chiang is
the equivalent of Martin
Scorsese or Wayne
Gretzky in science
fiction. He's just that
good at the craft.
This water bottle
unscrews on both
ends for easy cleaning,
doesn’t roll if you
drop it, and won’t
leave a metallic taste.
most of my fantasies were more affordable
than I’d expected. Perhaps I needed more
time and mobility, not more income. Maybe
I could afford to be successful and happy.
As the cliché goes, life is an adventure.
What you choose doesn’t matter. What matters
is approach. Reinvention comes down to
asking better questions about yourself, your
direction, and your objectives.
a Kazakh girl, as she
trains to be the first
female eagle hunter
in 12 generations.
Think of it as a golf
ball that won’t shoot
across the floor when
you step on it. Roll it
under your feet or
on hand muscles. $7,
Quote I’m Reflecting On
“The best way to complain is to make things.”—James Murphy
When I interviewed Arnold Schwarzenegger,
I mentioned a photo of him taken before
he won his first big competition, Junior Mr.
Europe. I said, “Your face was so confident
compared to every other competitor’s. Where
did that confidence come from?” His answer:
“My confidence came from my vision ... I
wasn’t there to compete. I was there to win.”
In my talk with Stanley McChrystal,
the retired U.S. Army general said, “Do you
push yourself harder than you believe you’re
capable of? Do you put yourself in groups
that share difficulties and discomfort? Do
you create some fear and then overcome it?”
It’s the last part—the fear—that holds
most people back from adventure. To overcome
self-doubt, do a fear-setting exercise.
On the top of a page, write whatever quandary
you are facing, and then create three columns
below it. In the first column, spell out
the worst-case scenario preventing you from
taking action. In the second, list the things
you could do to minimize the likelihood of
damage. Finally, in the third, write down the
things that could repair the situation if it goes
badly. More often than not you realize that
your worst fears really aren’t that bad. When
that happens, you can embrace adventure
and tackle your goals and ambitions.
KYLE HILTON (Ferriss portrait), BROWN BIRD DESIGN (product illustrations)
38 MensHealth.com / JulyAugust 2017
ILLUSTRATION BY MAX TEMESCU
5. HEAR THIS OUT
Helen MacDonald, author of H Is for
Hawk, shares Homecoming, a podcast
thriller about veterans and PTSD.
WHAT SHE KNOWS
TWO MILLION PEOPLE FOLLOW HER ON
INSTAGRAM FOR FITNESS INSPIRATION.
NOW LET HER SHOW YOU THE WAY TO
LIMBO. / INTERVIEW BY PAUL KITA
Prep Your Legs
“Start with body
squats and lunges.
You need to warm
up your quads, hamstrings,
says Skye. Doing
shots of tequila is not
Set the Stance
Kick off your shoes for
better balance. Walk
toward the limbo bar
until you’re a foot or
two away. “Then set
your feet slightly wider
apart,” Skye says.
For firmer footing,
tighten your core.
Squeeze your legs
and glutes. If you’re
too loose, you’ll fall
backward. Put your
hands at your sides,
out of the way.
Work Your Feet
As you lean back,
shuffle your feet forward.
weight to your insteps
and then, gradually,
to your toes. “Your
muscles will be shaking
at this point.”
You’re there! Good
thing your chin didn’t
hit the bar (rookie
mistake)! Do a celebratory
dance of your
choice. Maybe hula
hands to match your
See how low you
really can go.
she’s on the cover
of this month’s
Photograph by Juan Algarin, styling: Jacqueline Azria, hair: Aaron Light/Honest Beauty/The Wall Group, makeup: Mai Quynh/Lancôme Monsieur Big Mascara/Starworks Artists, manicure: Emi Kudo/Dior Vernis/Opus Beauty,
prop styling: Abraham Latham/Art Department; Duskii bikini, Alex Woo and Gabriel & Co. necklaces, Jennifer Meyer and Pandora bracelets, Jennifer Meyer earrings, Pamela Love ring; STEVE SANFORD (illustrations)
40 MensHealth.com / JulyAugust 2017
6. HAVE FUN WITH WORDPLAY
Eli Horowitz, creator of Homecoming,
plays Bananagrams, a Scrabble-type
game that comes in a yellow pouch.
America’s Most Adventurous Cities
HOW THE NATION’S TOP OUTDOORSY TOWNS GET WILD. / RESEARCH BY JENNIFER MESSIMER
THE TOP 10
1. ANCHORAGE, AK
2. AUSTIN, TX
3. MADISON, WI
4. MINNEAPOLIS, MN
5. SAN DIEGO, CA
6. RALEIGH, NC
7. VIRGINIA BEACH, VA
8. BOSTON, MA
9. SEATTLE, WA
10. FARGO, ND
THE BOTTOM 10
91. BATON ROUGE, LA
92. BUFFALO, NY
93. NEWARK, NJ
94. MIAMI, FL
95. CLEVELAND, OH
96. WILMINGTON, DE
97. MEMPHIS, TN
98. DETROIT, MI
99. JACKSON, MS
100. BIRMINGHAM, AL
METHODOLOGY Percentage of people participating in various sports in the past
12 months (GfK MRI); percentage of people meeting activity guidelines, percentage
of people who engage in vigorous activity five or more days a week (CDC); ratio of
parkland to city size (The Trust for Public Land); recreational business counts percentage
(U.S. Census Bureau); recreational household expenditure percentage, recreational
Consumer Price Index (U.S. Bureau of Labor Statistics)
To see where your city ranks, go to
TREK WITH PURPOSE
Anchorage is truly wild, with resident bears
and almost a million acres of parkland. People
here can hike, fish, kayak, and mountain bike
in their backyard. Get to know your own environment
better by booking a specialized guide,
suggests James Minton of Visit Anchorage.
You’ll enjoy any area a bit more if you hike with a
historian, photographer, or biologist, he says.
Many Detroiters commute to work
on two wheels. To make your own
ride a relaxing experience, ask
Google Maps to route you through
as much green space as possible,
says Alex Stchekine of Shinola in
Detroit. You’ll burn 550 calories an
hour—before you open your email!
Stow your laptop,
gear in the
of Anchorage that
Lake Travis and Lake Austin attract
crowds of kayakers and party
barges for liquid lounging, says
Regina Kubelka of Hills Outdoor
Country, an outfitter in the city.
Take inspiration from those party
animals: Find a lake near you (for
coordinates, see lakepedia.com).
Lip balm with SPF
Sunglasses that float. Test
’em first, or get a Croakies
cord ($5, rei.com).
To make a buoyant key chain,
cut a piece of pool noodle.
Hagephoto/Image Source/Getty Images (Anchorage), Ben Sklar (Austin), David Baum for Shinola (Detroit)
42 MensHealth.com / JulyAugust 2017
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7. GO BANANAS IN THE BIG APPLE
Rena Nathanson, coinventor of
Bananagrams, stays at the Walker Hotel
in NYC for its staff and hip restaurant.
J I M M Y T H E B A R T E N D E R
STRAIGHT-UP ADVICE ON WOMEN, WORK, AND THINGS THAT DRIVE MEN CRAZY.
I’ll admit that I can’t stand
camping. Does that make
me less of a man? MICHAEL, JUNEAU, AK
I’m with you. I’d much rather be surrounded by creature
comforts than by actual creatures. But my wife and kids loved
roughing it out there—even with the lack of a comfortable
recliner and modern plumbing. It made them happy, and that
was enough for me. Sometimes, when it comes to others, doing
what you don’t want to do is what helps define you as a man.
The ingredient list for
include lighter fluid.
a cup of
kill a guy
My stubborn son
has made it clear:
No Little League.
Can I sway him?
Aaron, Portland, OR
Baseball is the kale
of sports—you either
love it or you don’t.
But can you get him
to play catch? Sure.
Just keep lobbing the
ball at him. Eventually
he’ll get sick of
getting beaned and
catch the damn thing.
When he throws it
back over your head,
you’ve learned your
lesson: Let him pick
I’m tight with my
and my girlfriend’s
all weird, calling
her my “work wife.”
It bugs me because
nothing’s going on.
Richard, Evanston, IL
Maybe she begrudges
your coworker’s time
in your 9-to-5 world.
(Or does it last way
past 5? If so, I’d say
your girlfriend’s radar
is spot-on.) Look,
is great. If there’s
nothing there, then
there’s nothing there.
If there’s more, get a
Jim, just moved.
No friends. Fix me!
Danny, Boise, ID
with you? Making
friends is like putting
on weight: It happens
when you stop paying
attention to yourself.
If you want friends,
BAR TRICK OF THE MONTH
Perfect the lemon peel
Twist the lemon around the tool,
not the tool around the lemon.
This affords more control. —Drink
Like a Bartender, out August 8
act like a friend from
the first howdy. Buy
the next guy a brew.
Crack a friendly joke
about the job. Make
the sympatico “oh,
wow” noise to show
you’re listening. A
friend is somebody
you’re always glad to
see. Be that guy.
My wife binges on
shows I don’t like, so
we end up watching
TV in separate
rooms. Is that okay?
John, Chicago, IL
Nope, sorry. I know
couples who don’t
share meals and
hardly spend time
busy! They’d love to
camp out in front of
the tube as a couple.
Watching TV in separate
spaces is a sure
sign that something’s
decomposing in the
living room. So next
time she grabs the
remote, join her. But
here’s the thing: You
don’t have to watch
the show. Just hang
on the couch. Read
a book. Whatever.
You might even start
enjoying what’s on.
But even if you don’t,
it’s time well spent.
Give me an oldschool
for the beach, Jim.
Ron, San Diego, CA
No problem, Ron.
Take along a copy
of How to Survive a
Tsunami. The suspense
can kill you.
KYLE HILTON (Jimmy illustration), Brian Bailey/Getty Images (campers), Jeff Kravitz/FilmMagic/Getty Images (James Hetfield), ANTHONY CALVERT (lemon illustration)
44 MensHealth.com / JulyAugust 2017
©2017 Wm. Wrigley Jr. Company. SKITTLES and all affiliated designs are trademarks of Wm. Wrigley Jr. Company or its affiliates.
Savings that stack up.
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Practice deep breathing to perform better. Put
one hand on your belly and the other on your
chest. Inhale. Your belly rises; your chest doesn’t.
Three balance moves
No-gym adventure workout
Secrets of the abs guru
the Life of Kai
Whatever your beach
or ocean pursuits,
Kai Lenny can help.
BY MARK ANDERS
In the Molokai 2 Oahu Paddleboard
World Championships, competitors cross the 32-mile
Channel of Bones in a salty test of balance, muscle, and
grit. Last year’s M2O saw Kai Lenny power across in
4:07:41, a world record. Lenny, 24, eschews energy bars for
slower-burning fare. “Every world title I’ve ever won was
fueled by Taco Bell’s Bean Burrito Grande Meal,” he says.
MensHealth.com / JulyAugust 2017
The Hawaiian, a multiple-time
champ, has a unique race plan:
five 380-calorie burritos before
the event, and five during. He also
uses creative fitness strategies,
and they work: He’s the world’s
fastest stand-up paddleboarder
and a demon big-wave surfer,
kitesurfer, windsurfer, freediver,
and outrigger canoe paddler.
With big waves come big
wipeouts. That means
Lenny needs strong lungs in
case he’s submerged for minutes.
“Breathing correctly is more
essential to fitness than being
particular about what you eat,”
he says. Proper breathing helps
deliver more oxygen to muscles
and calms nerves. That means
deep diaphragmatic belly breathing,
not shallow chest breathing.
Lenny uses this freediving technique:
Stand or lie down comfortably.
Place one hand on your
belly and the other on your chest.
As you inhale, draw your breath
deep into your belly. If you’re
doing it correctly, your chest (and
top hand) should not be moving.
Once you have the hang of it, do
a 2- to 3-minute breathing drill,
inhaling for 3 to 4 seconds and
exhaling for 6 to 8 seconds.
POKE YOUR DIET
Lenny doesn’t always eat
Taco Bell. His go-to meal
is poke (poh-keh), a traditional
Hawaiian raw fish salad. Cube
6 ounces of ahi tuna and toss it
with 3 tablespoons of soy sauce,
a diced green onion, and 2 tablespoons
of sesame seeds. Serve
over brown rice. Tuna delivers
protein and omega-3s; brown rice
BLAST YOUR BODY
You’re not likely to replicate
M2O strategy, which involved
30-minute intervals of near-max
effort followed by 4- to 6-minute
recovery intervals. But you can
practice this stand-up paddle-
boarding drill: Sprint all-out on a
flat body of water for 60 seconds.
Take a 2-minute slow-paddling
rest before sprinting again.
Repeat this 10 times.
TRUST YOUR HEART
Each morning, Lenny
dons a heart rate monitor.
His resting heart rate determines
his workout’s intensity. If
it’s around 45 beats per minute,
his body is rested. If it’s around
56, his body is telling him to be
aware. Try it: Within five minutes
of waking, check your pulse
using a monitor or by pressing
two fingers on the carotid artery
in your neck and counting the
beats. Do this daily for two weeks
to establish a baseline.
“When I’m at home on
Maui I try to do as many
sports as possible,” says Lenny.
“I’m always on the water, changing
it up, and I might do five or
six different water sports in a
day.” Shaking up your routine is
a surefire way to avoid boredom
and prevent overuse injuries.
Skip biceps and back lifting
day and take a rock climbing
class. Spinning class regular?
Try mountain biking. Lenny
also hits a brick-and-mortar
gym three days a week, doing
strength training and working
on his mobility. Most moves are
dynamic, using 8- to 45-pound
weights. Lenny focuses on high
reps while honing his balance.
(See the exercises below.)
BALANCE YOUR POWER
Kai Lenny uses a Bosu balance trainer (bosu.com) to fine-tune his skills. His coach,
Scott Sanchez of Maui-based World Class Sports Consulting, suggests these moves.
Single-Leg Dumbbell Deadlift
TARGETS Hamstrings, calf area
With a dumbbell in each hand, step onto a flatside-up
Bosu with one leg. Hinge forward at
your hips. Pause when parallel to the floor, and
explode back up. Do 3 sets of 6 to 8 reps per leg.
TARGETS Glutes, quads, core
Start with your nondominant leg on the Bosu
soft side up. Take 5 seconds to descend into
your squat, pause, and explode back up. Repeat
3 to 10 times. Do 3 sets per leg.
TARGETS Calf area and shins
Step onto a flat-side-up Bosu with one leg.
Using only your toes and heel, make the Bosu’s
perimeter circle the floor. Do 3 sets (5 reps
clockwise, 5 reps counterclockwise) per leg.
Tom Servais (this page and previous), + ISM (illustrations)
48 MensHealth.com / JulyAugust 2017
Welcome to the Jungle Gym
To finish each workout,
pick the running option
below that best suits your
mood or ability.
Directions Do this workout 1
to 3 days a week. It can be your
primary training program
for 4 weeks, a convenient way to
work out while on the road, or
simply an occasional break from
your typical gym routine.
A park that has equipment for
body-weight exercises is ideal,
but any playground with swings,
bars, and benches will work.
First, warm up by walking,
running, or doing some calisthenics.
Then perform the
same-letter exercises (A1, A2,
A3; B1, B2, B3) as mini-circuits
with little rest between moves.
Rest 90 seconds after each circuit,
and then repeat. You can
also swap out or add in any of the
exercises shown on page 52.
Run 100 yards;
walk back. Do 5 reps.
Run 40 to 50 yards;
walk back. Do 8 reps.
Sprint 20 yards;
jog back. Do 10 reps.
Grooming: Holly Gowers/Chanel
Les Beiges/Atelier Management
50 MensHealth.com / JulyAugust 2017
PHOTOGRAPHS BY BEN GOLDSTEIN
Assume a pushup
position. Lower your
chest to the ground;
then push up explosively.
If your hands
come off the ground
(they don’t have to),
land with soft elbows
and wrists, and move
on to the next rep.
3 sets of 5
A2 Parallel Bar
Grab the parallel
bars (or one end of
the monkey bars) so
you can raise your
legs with your arms
straight. Raise your
legs until they form
a 90-degree angle
with your torso. Pause
and lower them.
3 sets of up to 10
Stepup on Bench
Place your right foot
on a bench. Push
through your right
heel and drive your
left knee up until it’s
higher than your hips;
then lower your left
leg to the ground. Do
8 reps and repeat with
your left foot on the
bench. 3 sets
B1 Pullup with
Grab a bar using an
overhand grip. Pull
yourself up and hold
for 10 seconds. Then
take 5 seconds to
lower yourself. That’s
1 rep. (As an alternative,
do the inverted
row using a towel grip
described on the next
page.) 3 sets of 3
B2 Plank Climb
Against a Pole
Set your hands on a
pole. Adjust your feet
until your body, the
pole, and the ground
form a triangle. Walk
your hands down
the pole as far as you
can while staying as
straight as possible.
Walk back up. That’s
1 rep. 3 sets of 5
Lift your left foot
behind you and rest
your toes or instep
on a swing, bar, or
bench. Lower yourself
until your right
knee bends about
90 degrees. Then
push back up. Do 6
reps, switch legs, and
repeat. 3 sets
You can substitute
any or all of these
exercises for a similar
move on the
previous pages. You
can also combine
two or more of these
moves into your
circuit to make your
1. Chinup option
Inverted Row with Towel Grip
Wrap a towel around a bar so you can grip the ends with your
hands about shoulder-width apart. Hang below the bar from
the towel with your arms straight. Pull yourself up, keeping
your body straight from head to heels. Pause and return to
the starting position. 3 sets of 10
3. Lower-body option
Self-Assisted Pistol Squat
Stand next to a pole with your right hand resting on it for
support. Lift your right foot off the ground. Squat on your
left leg while extending your right leg forward, keeping it
as straight as you can. Return to the starting position and
repeat. 3 sets of 5 reps per leg
2. Core option
Dead Bug with Towel
Loop the towel around a pole and lie on your back with your
head near the pole. Grab the ends of the towel. Lift your legs
and bend your knees 90 degrees. Pull the towel and tighten
your abs. Extend your right leg straight out, pause, and pull it
back. Repeat with your left leg. That’s 1 rep. 3 sets of 4
4. Pushup option
One-Arm Pushup with Nonworking Arm Extended
Assume a pushup position but with your left arm farther out
to the side, your right hand on the ground with fingers pointing
forward. Lower your chest toward the ground in a slow,
controlled movement; then push back up, doing most of the
work with your right arm. 3 sets of 4 reps per arm
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The next performance
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Twitter discussion about
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stay in shape. Tweeters in
a six-week study from Japan
averaged 2,557 more steps
per day and reduced their
waistlines by nearly 1 inch
more than non-tweeters did.
A MAN, A PLAN. DAMN!
“Until failure” isn’t always
the best option. In a European
Journal of Applied
Physiology study, gymgoers
contracted their muscles
more forcefully when told to
hold the contraction for 30
seconds than when they were
given no duration. So plan
your reps, sets, or time.
HIIT IT WEEKLY
It doesn’t take much
training to teach an old
dog a new HIIT trick.
Researchers in Scotland
put lifelong sedentary men
ages 56 to 65 through HIIT
workouts every five days.
Six weeks later, despite no
other training, the group
had more leg power.
52 MensHealth.com / JulyAugust 2017
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A TWO-WHEEL REVOLUTION HAS SPUN OFF A WIDER RANGE OF BIKES
THAN EVER BEFORE. SO SADDLE UP: SUMMER IS THE PERFECT
TIME TO EMBRACE THIS LOW-IMPACT, HIGH-BENEFIT FORM OF CARDIO.
BY THE EDITORS OF MEN’S HEALTH AND BICYCLING MAGAZINES
Adventure / Specialized Sequoia Expert
With wide tires, disc brakes, and a steel frame,
this 22-pound hybrid bike can handle just
about any escapade on tarmac or gravel. It’s
designed to carry up to nine bags in Specialized’s
Burra Burra line, so you can pack for your
daily commute or a cross-country epic.
E-Cargo / Benno Boost E
Yes, it weighs 61 pounds, but a Bosch pedalassist
power system and a range of up to 75
miles mean you’ll never get tired. Two reasons
(at least) why it’s ideal for commuting: You won’t
hit the office in a lather, and you can carry
your groceries home on the rear cargo rack.
Road / Canyon Endurace CF SL Disc 8.0
This 18.5-pound road bike blends speed wizardry
(carbon frame and aero tubes) and endurance
features (wider tires and disc brakes). It’s
fast and comfortable whether you’re racing
in a crit or to work. This German brand will sell
directly to U.S. consumers beginning in August.
FROM $3,500, SPECIALIZED.COM
FROM $4,299, BENNOBIKES.COM FROM $2,000, CANYON.COM
HUBERT TERESZKIEWICZ (icons), +ISM (helmet illustration), MITCH MANDEL (helmets)
Mountain Bike / Santa Cruz Tallboy
Shod with plus-size tires that are midway
between normal trail width and fatties, the
30-pound Tallboy gives you extra traction and
control—ideal if you have more enthusiasm
than experience. Dual suspension adds to its
forgiving spirit, especially on steep descents.
Urban / State Matte Black 6
Single-speed bikes are easy to maintain and
help you develop a consistent pedal stroke.
State’s 20-pound steel version has a range of
customizable options—flat, drop, or riser handlebar,
various pedal types, a choice of four
saddles—and chatter-absorbing carbon forks.
Triathlon / Cervélo P5X
To design the most aerodynamic triathlon
bike in its class, Cervélo eliminated the rear triangle
on this 22-pound flying machine. Fancy
carbon wheels, hydraulic brakes, and top-end
components drive the price up, but expect
the radical frame design to trickle down—fast.
FROM $449, STATEBICYCLE.COM FROM $11,000, P5X.CERVELO.COM
BRAIN DAMAGE CONTROL
A new innovation protects
your most important asset.
Bike helmets may be ugly, but not
as ugly as brains on asphalt. The
multidirectional impact protection
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of brain and neck injury. In a crash,
the MIPS liner rotates separately
from the helmet shell to help dissipate
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MensHealth.com / JulyAugust 2017
Jump your way to abs? That’s what Andy Speer
(left) has fitness editor Ebenezer Samuel doing.
HOLLOW HOLDS MOLD ABS
Conventional wisdom tells us to push our
shoulder blades down and in during most
traditional gym exercises. It’s a way of countering
the hunch associated with desk jobs.
But in the gym, this posture causes your abs
to relax, allowing your rib cage to expand and
limiting oxygen intake.
Enter Speer and the hollow-body hold: A
textbook gymnastics move, it’s a key part of
his abs-and-cardio routine. Lie on your back
with feet together, arms overhead, and entire
body tight. Now raise your arms; keep your
shoulder blades, head, and legs a few inches
off the floor and your lower back pressed into
the floor. This forces your abs to contract
deeply, pulling your rib cage downward.
SMALL MOVES EQUAL BIG GAINS
Over the course of our workout, Speer finds
other ways to make the hollow-body hold,
a challenging move in its own right, even
harder. First I’m rocking back and forth while
maintaining the position, then kicking my
feet in and out, and then flaring my arms out
to my sides while remaining in the hold.
Each tiny adjustment challenges your
already stressed core to counterbalance the
movement and stabilize your body.
Add a challenge to your own workout: The
next time you do, say, a plank, lift one foot off
the floor and contract your glutes. Different
feeling in your core, right?
Jumpstart Your Abs
A SIX-PACK OF CORE SECRETS FROM ANDY SPEER, THE TRAINER WHO CREATED
THE ANARCHY ABS WORKOUT. / BY EBENEZER SAMUEL
This isn’t what I expected: It’s early in the morning in
Brooklyn Bridge Park and I’m getting worked over by
trainer Andy Speer in an odd abs-and-cardio session.
First I’m learning to jump all over again; then I’m doing
a reverse plank. It’s 30 minutes of surprises from The
Anarchy Abs Workout, Speer’s new DVD and streaming
program (anarchyabsworkout.com). The plan blends
metabolic training with strength work and gymnastics to
fry your core. And it taught me a six-pack of lessons.
HEART RATE FUELS RESULTS
Speer’s routine mostly alternates between
hollow-body hold variations and a series of
jumps—basic vertical jumps, 180-degree
jumps, side-to-side bounds, and more. Everything
is done against the clock. We perform
the hollow-body hold for 45 seconds, rest
briefly, and then immediately begin the next
45-second set of jumps.
The purpose is simple: It’s a creative way
to raise my heart rate between sets of hollowbody
work, adding to the challenge of the
core training while also honing athleticism.
“You can do a plank or hollow-body hold when
you’re fresh,” he says. “But maintaining those
positions with an elevated heart rate is a
really athletic way to train.”
PROGRESSION IS A WORKOUT
I’ve probably jumped a million times in my
lifetime, but this morning we’re starting
58 MensHealth.com / JulyAugust 2017 PHOTOGRAPHS BY JUSTIN STEELE
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from square one. I explode onto my tiptoes
but never leave the ground during
my first set of “jumps.”
But this is by design. Speer is guiding
me through the often-overlooked
technique of a jump, learning to load
my hamstrings correctly before eventually
leaping side to side. And it all
combines to nudge my heart rate
upward. “Sometimes it seems a little
like, ‘All right, when are we getting
to the workout?’ ” Speer says. “But if
you do the steps properly, you’re going
to get a workout from the technique
work.” It’s a way to turn any complex
athletic motion into its own workout.
Try working through the phases of a
running motion the next time you’re
planning to run.
TIME COUNTS MORE THAN REPS
It’s incredibly easy to fall into a habit
of counting reps and sets in the gym,
especially if you train alone. But a
separate 15-minute arm workout
with Speer, which he puts me through
after the abs-and-cardio routine, is a
reminder that there’s another way.
Every Anarchy workout pits you
against time—working 40 to 50 seconds
and resting 10 to 20 seconds.
Speer adapts that same formula for
the arm session as I battle the clock
in JM presses for triceps and curl-topresses
for biceps. Incorporate this
into your next arm workout, banging
out curls for 40 seconds and resting for
20 during a 4-minute set. You’ll want to
use a lighter weight than usual, but the
change in the pace of your workout will
leave your biceps crying.
SPIDER LUNGES ARE SCARY GOOD
Speer introduces a variety of stretches
throughout the Anarchy workout, but
today he has me performing just one:
a variation of the spider lunge. To do it,
start by assuming a pushup position;
then, keeping your left glute tight,
move your right foot just outside your
right hand. Finally, reach your right
This is the one stretch you should do
daily, says Speer, whether you’re working
out or not. Do 5 to 8 reps per side,
2 or 3 times a day. “You get a whole lot
of bang for your buck with the spider
lunge,” he says. “It’s a commonly used
stretch drill for a reason.”
CUT TO YOUR CORE
Torch fat fast
and make your abs
pop with The
Anarchy Abs Workout,
on DVD and to
stream at anarchy
Grooming: Marco Campos/Oribe Hair Care/Giorgio Armani Maestro, MITCH MANDEL (DVD)
WELCOME TO THE TEA HOUSE.
PREMIUM ORGANIC TEA. EXQUISITE INGREDIENTS. EXTRAORDINARY TASTE.
Also available in these flavors: Fuji Apple & Ginger • Valencia Orange Peel • Wild Blackberry & Sage
© 2017 PURE LEAF and TEA HOUSE COLLECTION are trademarks of the Unilever Group of Companies used under license.
The best time to flip your burger is
when the spatula meets no resistance
as it slides between patty and grate.
Conquer the cookout
Mix DIY trail fuel
Power up your shakes
MH MEAL WORKSHOP
Everyone swears by
a different method.
To find the best way,
we put 12 pounds
of meat through a
trial by fire. / BY THE
RODALE TEST KITCHEN
A palate-altering burger must possess
three vital traits. First, it must be grilled. Obviously.
Second, it must have a chin-drippingly juicy interior and
a satisfying crust. Last, it must be simple. You can futz
with flavors when you top your burger, but first master
the basics—choosing the beef and forming the patty. We
spent weeks perfecting the craft. Here are the results.
PHOTOGRAPHS BY CHRISTINA HOLMES
MensHealth.com / JulyAugust 2017 63
DEPEND ON CHUCK
STEP 1 STEP 4
Every butcher we
consulted for this
project pointed us to
100 percent ground
from a boneless
blade roast. This is
because the blade
roast tends to be
more marbled with
say, a shoulder roast
would. You’re going
to need 2½ pounds of
chuck blade roast to
make eight burgers.
WHAT’S THE DIFFERENCE?
your burger a
Its fat helps
hold the ground
blade roast has
Too many well-made
burgers are ruined by
on the grill. The secret
to a meaty burger
with a good bite:
doing nothing. Put
the patties on a hot
grill and then step
back. Don’t press on
them with a spatula.
Don’t shuffle them
around the grate.
Don’t close the grill
lid. Our repeated
tests showed that
the burger patties
we flipped just once
developed a better
outer crust and juicier
center than burgers
we flipped frequently.
Grinding your own
meat lets you control
what goes into your
burger. You can have
a butcher grind it, you
can grind it yourself
using a food processor,
or—for the juiciest
burger with the best
bite—you can use a
real grinder. Try the
sturdy, durable STX
or the KitchenAid
food grinder attachment
for your mixer
GRIND IT OUT
Cut the beef
into 1" cubes,
place them on a
and freeze them
for 25 minutes.
That way the
meat won’t turn
all gummy in
Attach a fine
grinder plate to
the hopper. Fill
a bowl with 2 tsp
each of kosher
salt, ground black
pepper, and dried
the beefy flavor.
Feed a few
followed by a
pinch of the
Our tasters preferred
with the spices
Wipe the grate with an oiled paper
towel. Place the meat over direct mediumhigh
heat. Set a timer for 5 minutes.
After 5 minutes, flip. Wait 3 more,
or until done to your specs (140°F for
medium, 145°F to satisfy the USDA).
The key is minimal
handling; too much
packing yields a
tough burger. Gently
form the meat into a
5-ounce ball (think
tennis ball) and then
SHAPE THE PATTIES
flatten it to slightly
wider than your bun.
(It’ll shrink.) Do this
shortly before grilling.
are juicier and contract
less than cold ones.
POUNDS OF BEEF
USED IN TESTING
BEST PALATE CLEANSER
EDWARDS & SONS BROWN
RICE SNAPS (BLACK SESAME)
NUMBER OF GROSSED-OUT VEGETARIAN
1 TEST KITCHEN EMPLOYEES
A burger will tell you when it’s done.
See the blood and juice seeping through
the surface? Translation: “Eat me!”
OF CHUCK ROAST
Food styling: Chris Lanier/Apostrophe, prop styling: Kaitlyn DuRoss/Honey Artists
64 MensHealth.com / JulyAugust 2017 ILLUSTRATIONS BY ANTHONY CALVERT
2 x WORLD CHAMPION
2 x OLYMPIC GOLD MEDALIST
JOLT YOUR DNA
Coffee drinkers are more
likely to have longer chains of
DNA than coffee abstainers.
(Short DNA chains have
been linked to cancer.) The
may prevent DNA damage.
Brigham Young University
Drop in cardiovascular disease
risk when people ate 10 daily
servings of produce rather than
little to none. International
Journal of Epidemiology
THE EARLY BIRD DIET
PILE ON THE
First, toast the buns to reinforce structural integrity. Next
spread a protective fat layer on the bun (butter, mayo) to
prevent sogginess. Finally, build within reason. Try to hit as
many textures and flavors as possible. We like these combos.
Early risers eat fewer calories,
less sugar, and more protein
than night owls, the journal
Obesity reports. Scientists
speculate that people have
an easier time making healthy
decisions in the morning,
when the brain is fresher and
AMERICAN FRENCH BBQ CAPRESE PESTO
Potato chips Pesto
Red onion, dill
Tangy Dijon mustard ×
Gooey American cheese Gruyère Cheddar cheese
Reduction in hospitalizations
for heart attack in New York
counties with trans fat restrictions
versus those without.
NICK SLATER (icons)
66 MensHealth.com / JulyAugust 2017
Your Adventure Fuel Formula
HIKING ISN’T A HALL PASS TO MAINLINE ADDED SUGAR, BUT PLENTY OF COMPANIES SELLING GLORIFIED CANDY
BARS SEND THAT MESSAGE. TURN TO A SMARTER SNACK FOR YOUR TREK (OR BRISK LUNCHTIME WALK).
THE DIY TRAIL MIX GENERATOR
First pre-hike stop:
the supermarket bulk
aisle. This candy-free
mix will fuel one guy
through about 90
minutes of activity,
says Valerie Berkowitz,
R.D., author of The
Stubborn Fat Fix.
2 to 3 ounces
SALTED OR UNSALTED
UNSALTED AND HULLED
FOR MORE CRUNCH
Stay under 6 grams
of sugar (some have
up to 29) and as close
to a 1:1:1 ratio of carbs,
fat, and protein as you
can, Berkowitz says.
Chewy Granola Bar
20G CARBS (5G SUGAR),
5G FAT, 6G PROTEIN
This 140-calorie bar
isn’t heavy on sugar,
and it doesn’t skimp
on the peanuts either.
It does contain soy.
16G CARBS (6G SUGAR),
16G FAT, 10G PROTEIN
It’s sweet and savory
and builds its base
from pea protein. One
bar has 230 calories.
10G CARBS (5G SUGAR),
13G FAT, 13G PROTEIN
For a whey-based bar,
it’s 205 calories of
awesome. It’s sweetened
Prop styling: Ariana Salvato/Apostrophe; BROWN BIRD DESIGN (illustrations)
68 MensHealth.com / JulyAugust 2017 PHOTOGRAPH BY LEVI BROWN
Can Help You
By Chris Hansen
Being a trainer, bodybuilder, and nutrition
expert means that companies frequently send
me their products and ask for my stamp of
approval. Most of the time I dive into research,
test the product out, and send the company
honest feedback. Sometimes, however, I refuse
to give the product a try, because frankly, the
ingredients inside aren’t real food. And I’d rather
drink diesel fuel than torture my body with a
Like my father always said, “What you
put inside your body always shows up on the
One protein shake that I received, that
will remain nameless, was touted as ‘the new
shake’ but really had a list of gut destroying
ingredients. Everywhere I read I saw harmful
artificial ingredients, added sugars, synthetic
dyes, preservatives and cheap proteins; the kind
of proteins that keep you fat no matter how hard
you hit the gym, sap your energy and do nothing
for your muscles.
Disappointed after reviewing this “new”
shake, I hit the gym and bumped into my favorite
bodybuilding coach. This guy is pushing 50, has
the energy of a college kid, and is ripped. So are
While I firmly believe that the gym is a notalk
focus zone, I had to ask, “Hey Zee, what
protein shake are you recommending to your
clients these days?”
Zee looked at me, and shook his head.
“Protein shakes are old news and loaded with
junk. I don’t recommend protein shakes, I tell
my clients to drink INVIGOR8 Superfood
Shake because it’s the only all natural meal
replacement that works and has a taste so good
that it’s addicting.”
Being sceptical of what Zee told me, I decided
to investigate this shake called INVIGOR8.
Turns out INVIGOR8 Superfood Shake has
a near 5-star rating on Amazon. The creators
are actual scientists and personal trainers who
set out to create a complete meal replacement
shake chocked full of superfoods that—get this—
actually accelerate how quickly and easily you
lose belly fat and builds even more lean, calorie
We all know that the more muscle you build,
the more calories you burn. The more fat you
melt away the more definition you get in your
arms, pecs and abs.
The makers of INVIGOR8 were determined
to make the first 100% natural, non-GMO
superfood shake that helps you lose fat and build
lean muscle. The result is a shake that contains
100% grass-fed whey that has a superior nutrient
profile to the grain-fed whey found in most
shakes, metabolism boosting raw coconut oil,
hormone free colostrum to promote a healthy
immune system, Omega 3, 6, 9-rich chia and
flaxseeds, superfood greens like kale, spinach,
broccoli, alfalfa, and chlorella, and clinically
tested cognitive enhancers for improved mood
and brain function. The company even went a
step further by including a balance of pre and
probiotics for optimal digestive health, uptake,
and regularity and digestive enzymes so your
body absorbs the high-caliber nutrition you get
While there are over 500 testimonials on
Amazon about how INVIGOR8 “gave me more
energy and stamina” and “melts away abdominal
fat like butter on a hot sidewalk”, what really
impressed me was how many customers raved
about the taste. So I had to give it a try.
When it arrived I gave it the sniff test. Unlike
most meal replacement shakes it smelled like
whole food, not a chemical factory. So far so good.
Still INVIGOR8 had to pass the most important
test, the taste test.
And INVIGOR8 was good. Better than good.
I could see what Zee meant when he said his
clients found the taste addicting.
I also wanted to see if Invigor8 would help
me burn that body fat I’d tried to shave off for
years to achieve total definition.
Just a few weeks later I’m pleased to
say shaving that last abdominal fat from my
midsection wasn’t just easy. It was delicious.
Considering all the shakes I’ve tried I can
honestly say that the results I’ve experienced
from INVIGOR8 are nothing short of
A company spokesperson confirmed an
exclusive offer for Men’s Health readers: if
you order Invigor8 this month, you’ll receive
$10 off your first order by using promo code
“MEN” at checkout. If you’re in a rush to
burn fat, restore lean muscle and boost your
stamina and energy you can order INVIGOR8
today at www.DrinkInvigor8.com or by calling
The Four Best Power Shakes for Men
IT’S THE SEASON OF FRESH. IF YOU’RE STILL GUZZLING BOTTLED JUICES, HAVE MERCY ON YOUR TASTEBUDS.
50G CARBS (6G FIBER)
Experts say you need at least 30 grams of protein
for muscle growth. That amount also helps
you stay satiated. The 42 in this mix go down
easy. Blend 2 peaches (pitted and chopped), ½
cup plain Greek yogurt, ¾ cup whole milk, ¼ cup
mint leaves, and 1 scoop vanilla protein powder.
42G CARBS (3G FIBER)
Need something sweet? Juicy produce brings
it, but the tingle of the cayenne’s heat will
encourage you to sip and enjoy, not guzzle and
glug. In a blender, puree 2 cups cubed watermelon,
1 cup frozen strawberry halves, 1 Tbsp
lemon juice, and ⅛ tsp ground cayenne.
THE OAT BERRY
58G CARBS (9G FIBER)
THE GREEN BEAST
32G CARBS (5G FIBER)
Vegetable-free weekend? This shake will get you back in the game. Blend
till smooth: 2 cups baby spinach, 15 green grapes, ½ cup plain Greek yogurt,
½ cup lightly sweetened bottled green tea (like Honest Tea Honey Green
Tea), ¼ avocado, the juice of ½ lime, and 1 tsp agave nectar (optional).
Whole grains, antioxidants, and good fats deliver
an artery scrub-and-lube. Plus, more fiber than
a large apple! Throw all this in a blender and give
it a whirl: 1½ cups mixed frozen berries, 1 cup
1% milk, ¼ cup rolled oats, 1 tsp honey, and 1 tsp
almond butter. All shakes serve 1.
THE BEST BLENDER
FOR YOUR BUDGET
Because some men don’t want to
blow $800 on a fruit whacker.
The Ninja Professional
NJ600 costs $80
and boasts 1,000
watts of power.
(That’s 8 cents per
watt.) Watch it
churn even the
into liquid gold.
Food styling: Chris Lanier/Apostrophe, prop styling: Kaitlyn DuRoss/Honey Artists; NICK SLATER (icons)
70 MensHealth.com / JulyAugust 2017 PHOTOGRAPH BY CHRISTINA HOLMES
Pure is where passion meets purpose. Where
head meets heart meets hustle. Pure is why we
keep out lactose, gluten, and preservatives. And
pack it with protein from 100% Whey Protein
Isolate. For those who choose a life that doesn’t
just match their drive for fitness, it demands it.
WE’RE ALL MORE THAN MUSCLE
WATCH HIS STORY AT THEISOPURECOMPANY.COM
Make the Asheville tuxedo work for you—
chambray shirt with dark jeans (BBQ pitmaster
Elliott Moss’s porcine scarf optional).
Look like you live
Do denim right
Find a swimsuit
casual is a
state of mind
People breathe differently in Asheville. Maybe it’s the
calming effect of the Blue Ridge Mountains, like a painted backdrop
for this haven in western North Carolina. Or the area’s rivers, waterfalls,
and open spaces that host hikers, bikers, kayakers, and anyone
who loves fresh air. With more breweries per capita than anywhere
in the country, a sense of ease flows through the city. And an unfussy
style—denim, tees, and outdoor gear—keeps that vibe intact. Here’s
how the locals kick back, unwind, and look as relaxed as they feel.
PHOTOGRAPHS BY DUSTIN AKSLAND
MensHealth.com / JulyAugust 2017
This cocktail bar in
a 1920s-era medical
building serves up
Using pops of
bright color isn’t
the only way to
show your summer
Pitmaster and partner at
Buxton Hall, one of the nation’s
top barbecue joints. Whole
hogs are regularly smoked, so
order the Pulled Pork Plate.
“I build my outfit around my
belt. My pal Billy makes them
by hand. I wear the same Iron
Heart jeans every day and
add work shirts I find in vintage
shops.” Don’t know Billy?
Try Will Leather Goods belts.
with a modern twist.
The mixologists use
old and new recipes
fresh botanicals from
nearby herb farms.
The Root Daiquiri, a
Moss favorite, is made
with rum, lime, sarsaparilla,
LOOK SHARP IN SHORTS
WALT & LUKE DICKINSON
The guys behind Wicked Weed Brewing.
The bustling craft brewery, which also
includes a pub and taproom, is a premium
producer of sour beer. The two offer
roughly 200 packaged and experimental
brews combined, ranging from hoppy IPAs
to blond Belgians to tart sours.
WALT “I’m tall and lean, so fit is crucial.
I like printed button-front shirts with
small patterns, as long as they’re slim-cut.
I wear mostly Vans sneakers. If you’re
going to wear a basic outfit, you need an
interesting pair of shoes in the summer.”
LUKE “I like mixing colors and texture
with my shorts but keeping my shirts simple.
I’m in management, so a solid-color
Henley shirt seems more professional.”
Grove Park Inn
abound in Asheville,
but for a really memorable
stay, book the
Grove Park Inn. The
stone exterior is rustic,
but the amenities—
like a subterranean
spa—are luxe. Plus,
views! From $260;
(800) 438-5800, omni
VANS, $45 KRAMMER & STOUDT, $200 SMITH, $129 VANS, $60
Styling: Sandra Nygaard, grooming: Brie Reeder/Peridot Management; RYAN OLSZEWSKI and MITCH MANDEL (products)
74 MensHealth.com / JulyAugust 2017
HEALTH AND SEX BELONG TOGETHER
Talk about your sexual health. #NoFilter
AND TALK TO A HEALTHCARE PROVIDER
To create your own authentic
patina on bags, belts, or
boots, go with brown leathers
and suedes, which always
look better with time.
LEVI’S, $70; UNITED BY BLUE (TEE), $36
RALEIGH DENIM WORKSHOP, $265
DISTRESS YOUR OWN DENIM
Owner of Balsam Mountain Leather
Co., which specializes in handmade
leather goods, including wallets and tote
bags made from full-grain cowhide.
“I like functional clothing influenced
by Americana, heritage, and bohemian
1960s styles. Gitman Vintage shirts and
Raleigh Denim are among my favorites.
Breaking in my jeans takes me about three
years. I try to wash them just once a year.”
Stray from the popular
Pack Square to
this Lexington Avenue
shop for expertly
curated clothing and
accessories for men
and women alike. “If
you’re searching for
that rare pair of sel-
vedge denim jeans
or a locally made belt,
this is the place to
go,” says Cochrane,
whose goods are
sold there. Heritage
brands like Carhartt
Work in Progress,
Red Wing Heritage,
Filson, and North
can be found among
Japanese jeans that
delight the purists.
RED WING HERITAGE, $230
AMY MORGAN/Noun Project (bag icons), LIPI/Noun Project (shirt icons)
Baker and owner of Hole
Doughnuts. The small bakery
makes yeast-raised, fried-toorder
hot doughnuts in classic
and creatively spiced flavors.
“Asheville is not what you might
call manicured. Expect lots
of beards, grown-out hair, and
a general state of scruffiness.
I often don’t shave until I can
twirl my mustache.” Try American
Crew Beard Serum.
Pro kayaker and boat designer at the kayak
company Liquidlogic. The North Carolina
native is also the winner of the 2014 Rey
del Rio Waterfall World Championship.
“I’m active outdoors almost every day,
whether it’s mountain biking, hiking, or
kayaking. And because conditions can
change, I dress with quick transitions in
mind. I like lightweight, dry-fit pieces
that work in water and on land. My Astral
flip-flops have special rubber outsoles and
footbeds to help prevent slipping.”
Hundreds of waterfalls
can be found in
the Asheville area.
Keller likes 411-foot
Whitewater Falls, the
highest cascade east
of the Rockies. “The
Whitewater Falls is
more of an adventure,”
Keller says. “At
one point, the falls
drop 80 feet onto a
bedrock shelf, and
the way the light hits
is just incredible.”
“I choose my outfits for function—jeans and Doc
Martens because my shoes have to be oil resistant.”
Olive is a safe place to start with colored
jeans—it goes with everything except green.
don’t always have
to look it. These
but the neutral
colors keep them
ARC’TERYX, $89 UNITED BY BLUE, $28 ASTRAL, $75
MensHealth.com / JulyAugust 2017
PRESENTED BY PEDIGREE ®
My Best Friend
Jonathan loves to kick around the
soccer ball and practice his skills
with his best friend Luna.
Photos By: AJ Sartor
MEET JON & LUNA
Growing up Jonathan always wanted a dog, but he was one of four boys and his parents
didn’t want to add to their already chaotic household. After his professional soccer career
was cut short due to an ankle injury, Jonathan applied to the NJ State Police, a career he
knew would be ultra challenging.
With a demanding schedule that kept him away from home for long stretches, he
thought it was the perfect time to adopt a dog from his local shelter to keep his girlfriend
company – and she agreed. There they met Luna, an energetic mixed-breed 2 year
old eager for a family. It didn’t take
long before all three of them were
inseparable, from hiking and kicking
the soccer ball to Luna sitting front
row when Jon proposed.
Jonathan’s dream of
owning a dog finally
comes true.Here he
is pictured with his
Jonathan and his fiancée Steph love enjoying
quiet moments in their backyard with their
energetic pup, Luna. Since the moment they
brought her home, Luna has managed to find
herself in the center of the action, whether
that is when Jon is training or when they are
casually sitting in their living room.
Every year in this country, more than 4 million
dogs enter shelters. Millions more wander alone
and hungry. By working together, we can solve
The PEDIGREE® Foundation supports the
people and organizations that work to ensure
better outcomes for all dogs in need.
ADOPTION PREP GUIDE
Try, Try Again.
Visit your local shelter as many times as it takes
to find “your” dog.
Try not to go in expecting to find him the first
time, because you may not—although it is
difficult to leave without a new family member
once you’re there. It’s important to find the right
dog for you; and for you to be the right owner
Bring a notepad and pen so you can write down
pertinent answers to the important questions
you’ll surely want to ask. And if you can, bring
along a digital camera. Some shelters may not let
you take shots of their dogs, but most will.
Adopting a dog is a serious years-long
commitment. That’s why the process is so
involved. If you’re having second thoughts
at any point, listen to your instincts.
Learn More at
Feed the good.
Dogs bring out the good in us.
Pedigree brings out the good in them.
Look Good Half Naked
TO MAKE A SPLASH AT THE BEACH, YOU’LL HAVE TO FIND
THE PERFECT TRUNKS. TIP: BIG AND BRIGHT SHOUT YOU OUT;
DARK AND SUBTLE SLIM YOU DOWN. / BY DAN MICHEL
KIT AND ACE
80 MensHealth.com / JulyAugust 2017
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FROM THE MAKERS OF
INVESTING IN YOUR HAIR AND SKIN CARE IS ALL ABOUT
LOCATION, LOCATION, LOCATION. / BY DAN MICHEL
Step outside and soak in the weather. Okay, research is over. The climate
you live in should determine which products you buy and how
you use them. Heat, humidity, elevation—even minerals in your
water—should affect your routine, says Stanford Health Care dermatologist
S. Tyler Hollmig, M.D. Pick a product for your environment.
1. STICKY 2. ARID 3. TEMPERATE 4. HIGH COUNTRY 5. COASTAL
Pit stains are the least of
your woes. Humidity slows
the evaporation of sweat,
which can cause acne and
clogged pores if left to
build up. Clear your face by
using a glycolic acid product
at night. Try: Malin +
Goetz Resurfacing Glycolic
Pads ($50, malinandgoetz.
com). Quash humidity’s
attack on hair with a clay
or paste styler—more hold,
no shine. Try: Baxter of California
Clay Pomade ($22,
Two steps can keep your
skin hydrated. First, limit
showers to 10 minutes; too
much cleansing removes
your skin’s natural oils,
which help preserve
hydration, says Dr. Hollmig.
Second, slather on a longlasting
after showering. Try:
Cetaphil Dry Sensitive
Skin Moisturizing Cream
($11, walmart.com) or, for
extreme conditions, oilbased
Ointment ($4, target.com).
Hard water could be
sabotaging your routine
by clogging your pores.
Minerals in H 2
calcium, make cleansing
difficult, says Dr. Hollmig.
Clarifying shampoos and
face cleansers that contain
lactic acid can help.
Try: Bumble and Bumble
Sunday Shampoo ($25,
com) and Ole Henriksen
Find Your Balance Oil
Control Cleanser ($25,
For every kilometer of
elevation, UV intensity
increases about 6 percent.
“And the SPF you need
rises dramatically,” says Dr.
Hollmig. Apply a high-SPF
lotion at least twice daily.
Try: Kiehl’s Facial Fuel UV
Guard SPF 50+ ($38, kiehls.
com). Using a vitamin C
serum at night will nourish
your skin and negate ultraviolet
rays. Try: Anthony
High Performance Vitamin
C Facial Serum ($46,
Sun, surf, and wind can
wreak havoc on your body.
If you spend a lot of time
in a pool or salt water
(which dries skin and hair),
be sure to wash right after
with a gentle cleanser. Try:
Every Man Jack 2-in-1 body
+ face wash ($12, every
be sure to apply a rich
hand cream for important
meetings—and for date
night. Try: Jack Black Industrial
Strength Hand Healer
REMIE GEOFFROI (product illustrations), ERIC HEINTZ (photo-illustration), donatas1205/Shutterstock (gauge)
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Set a calorie max for a.m. eating:
Count the hours between breakfast
and lunch and multiply by 100.
Hack your DNA Go green (tea) Eat smart
Turn Off Your
We found five ways
you can hack your
genes to help achieve
your weight loss goals.
BY SARAH WATTS
If your father is more Dad Bod than Dad
God, you might assume you’ll eventually grow portly
yourself. After all, nearly 100 gene variants are linked
to obesity. The good news: Some genes can turn on and
off depending on your habits and environment. You
could plunk down a few hundred on a DNA test, but why?
Instead, try these smart strategies to flip your fat switch.
ILLUSTRATIONS BY ARCADE
MensHealth.com / JulyAugust 2017
DEPEND ON PROTEIN
Chicken, eggs, and other protein-rich
foods are more than just muscle builders.
A 2014 study published in the American
Journal of Clinical Nutrition found that
people who carry a variant of the FTO gene
linked with higher obesity risk had less
appetite and fewer cravings when they ate a
low-calorie diet with 25 percent protein. Protein
fills you up and requires more energy
to digest than other nutrients do, says study
author George Bray, M.D., of Pennington Biomedical
HIT THE SWITCH Include at least one proteinrich
component, like turkey, shrimp, or peanuts,
in every meal and snack. “Spreading protein
intake throughout the day helps your body best
utilize it for function and rebuilding after exercise,”
says dietitian Rebecca Clyde, M.S., R.D.N.
EAT EARLY IN THE DAY
Your body runs on an internal clock,
which is why you feel like crap when
you wake up at the wrong time. This clock
ticks in every cell of your body and influences
your metabolism as well as your sleep
habits. A 2016 study in the American Journal
of Clinical Nutrition found that overweight
people who carried a certain variant
of the PLIN1 gene associated with obesity
lost more weight when they ate lunch earlier
in the day. And the earlier they took that
midday meal, the better the results.
HIT THE SWITCH Eat breakfast and don’t work
through lunch. There’s a simple way to determine
how many calories to consume for breakfast
and a.m. snacks, says Dina D’Alessandro,
R.D.N.: Count the hours between breakfast and
lunch on a typical day and multiply by 100.
INCREASE YOUR WORKLOAD
Take a cue from the Amish on this
one. In a landmark study of an Old
Order Amish community, researchers from
the University of Maryland concluded that a
lifestyle with abundant physical work may
help offset the impact of carrying risky
variants of the FTO gene. The most active
men in this community burn about an extra
900 calories a day, thanks to several hours
of farming, carpentry, blacksmithing, and
other activities—and this basically overrides
that genetic demerit.
HIT THE SWITCH You don’t have to live on a
farm to be as active as the Amish. There are
many ways to log an extra 900 calories a
day. For example, walk briskly for 8 miles over
about two hours. Or try to run 7 miles in an
hour. Or bike to work for 50 minutes each way.
Bad genes do
not as much
as you think.
Here’s how each
bad habit can
raise the BMI
who falls in the
top 10 percent
of people with
risk. (A normal
BMI is between
18.5 and 24.9.)
Eating fried food
Say you’re a 6-foot
guy with a french
fry habit. Bad genes
make you about 4
pounds heavier than
a genetically gifted
guy with the same
vice. Bake potato
slices in your oven for
a less oily treat, says
Marisa Moore, R.D.N.
on the daily
Frequent fizz fixes
can cost a 6-foot guy
with bad genes 6 extra
pounds. Instead of
soda with ice, try seltzer
with frozen fruit,
says Danielle Battram,
Ph.D., R.D., who teaches
food and nutritional
sciences at Brescia
Eating a typical
In other words, too
junk and not enough
produce. Try to ease
into three servings
each of leafy greens
and fruit a day, says
Robert Ostfeld, M.D.,
director of preventive
cardiology at Montefiore
Doing just an hour
(or less) of hard
exercise a week
Start hard immediately
warmup, says Iowa
Ph.D. Then gradually
turn down the
intensity over 10 to 15
minutes until you hit
your cooldown pace.
Doing less than 7
hours of moderate
exercise a week
Every Sunday, set
aside a few minutes
to schedule a week’s
worth of workouts on
your calendar. “Prioritize
it like you would a
says University of Minnesota
Beth Lewis, Ph.D.
86 MensHealth.com / JulyAugust 2017
A variant of a gene called MC4R
predisposes its carriers to obesity
and type 2 diabetes. But there’s hope:
A Mediterranean-style diet may cancel
out that increased genetic risk, recent
research suggests. This famously healthy
(and delicious!) diet is rich in olive oil, fish,
poultry, fruits, vegetables, legumes, and
nuts. An occasional glass of red wine is
perfectly okay. The fiber and antioxidants
prevalent in the diet seem to fight fat and
improve glucose metabolism. Ciao bella!
HIT THE SWITCH As you eat more Mediterranean
foods, think about the tasty stuff you’re adding,
not what you’re missing (like processed foods).
When you begin, focus on eating quality meals,
not counting calories. Log your food for the first
few weeks to stick to it, says Erin Peisach, R.D.N.
GUZZLE GREEN TEA
This beverage might boost the activity
of several genes that regulate
metabolism, like one known as GLUT4. In
a 12-week study period, rats fed a high-fat
diet plus green tea showed greater GLUT4
expression than rats fed the same diet with
water. In humans, green tea antioxidants
have been shown to improve blood sugar control.
But take note: Researchers who study
tea typically don’t add sugar or cream. We’re
not talking about the 430-calorie Starbucks
Green Tea Creme Frappucino here.
HIT THE SWITCH Drink a glass a day. Try regular
Lipton Pure Green Tea ($12 for 100 bags),
which had the most anti oxidants per bag in a
ConsumerLab test. Steep green tea at 185ºF for
three minutes. This maximizes both flavor and
antioxidant content, a Turkish study suggests.
People who swapped in
whole grains for the same
amount of refined grains
(207 grams) pooped 57
extra calories a day in a
recent study. A fiber-filled
gut may use more calories
in digestion. For the deuceinducing
high-fiber grains like oats,
brown rice, and quinoa.
Replacing 30 minutes of
sedentary time with walking
every day for a week
can reduce your waist by a
half inch, Dutch research
suggests. One theory:
Moving activates production
of a fat-burning
enzyme called lipoprotein
lipase, which is reduced
when you’re seated.
hours of TV a day
It’s tough to resist a
steady stream of Netflix
and Hulu, but all
that time on your butt
isn’t doing your butt
(and the rest of your
body) any favors. Grab
dumbbells, turn to
page 34, and do Workout
A to build muscle
during TV time.
hours a day sitting
This costs 15 extra
pounds for a 6-foot
guy who’s cursed
with bad genes. Each
time you hit “send”
on an email, stand
up and stretch, says
Emily Mailey, Ph.D., an
of kinesiology at Kansas
Number of daily cups
of coffee that, when
the influence of gene
variants linked to
to research from
Harvard and Tulane
PHONE IT IN
People at risk for diabetes
who used tech tools to
follow diet and exercise
plans lost an average of 8
pounds in a one- to fouryear
period in a recent
study. Try Omada (itunes.
com). It costs $140 a month
for four months and $20 a
month afterward, but many
insurance plans cover it.
MensHealth.com / JulyAugust 2017
To test your hips, lie on your back and raise
your right knee toward your left shoulder. If your
groin hurts, you could have a problem. See a PT.
Hips don’t lie
Summer can suck
Sweat the details
ever are being
by hip pain.
Kyle O’Flaherty used to be stoked by his weekly workout routine,
a heavy rotation of cycling, boxing, jiu-jitsu, and running. But even at age 20, his
hips started to ache, and not just during exercise. He’s not unusual. “I’ve seen a
tremendous spike in young, active men with hip pain in my practice in the past
five to 10 years,” says orthopedic surgeon Benjamin Domb, M.D. In fact, more 45- to
54-year-olds are opting for hip replacement, according to a National Hospital Discharge
Survey. Follow our guide to stay out of the OR and keep your hips pain-free.
PHOTOGRAPHS BY JUSTIN STEELE MensHealth.com / JulyAugust 2017 89
Healthy guys can get
achy hips too. Here are
four possible causes.
1. Muscle Strain
This happens when
your muscle fibers
stretch or rip, often
during a sudden turn
movements in soccer
or hockey. The typical
remedy is rest and
alternating ice and
heat therapy to relieve
the pain as it heals.
Muscle weakness or
overuse can damage
the tendons that link
your glutes to your
hip bones. You might
feel sore when walking,
climbing stairs, or
lying on the affected
side. Train your hip
see the next page.
HOW YOUR HIPS GO HAYWIRE
Each thighbone attaches to a socket in your pelvis. A cartilage
coating allows for smooth movement. Ligaments, tendons,
and muscles provide stability and range of motion. But things
can go awry. Watch for these common problems.
Bursae are like mini
pillows that cushion
your hips; the average
hip has six of them.
Bursitis occurs when
these sacs become
irritated. Your risk
goes up if you run on
hard surfaces, so go
with a track or grass.
4. Torn Labrum
The labrum is the
gasket-like ring of
cartilage that lines
each hip joint. Squats
and lunges, which
require deep bending,
can wear it down
until it tears. This may
require surgical repair.
If these moves cause
hip pain during your
workout, avoid them.
The cartilage in your
joints can deteriorate
over time from wear
and tear, injuries,
deformities, and too
much body weight. To
stay active, try Nordic
walking, that kooky
style of striding with
poles. It can help you
hips without irritating
6. Genetic Issues
Exercise can cause
pain in people who
have an underlying
hip abnormality. Dysplasia
is when a hip
is slightly dislocated
because the socket is
too shallow. Doctors
try to detect this in
babies, but it’s often
missed and lingers into
is when extra
bone in a hip makes
the thighbone crush
the socket. Surgery
may be needed.
7. Stress Fracture
If you do the same
motion too often, a hip
bone can crack. Training
for a marathon, for
example, may cause
a stress fracture. Your
risk spikes if you suddenly
amp up the
intensity, so follow a
gradual training plan.
Pick one from Runner’s
Do your hips seem stiff? Try this at-home test: Lie on
your back and bring your right knee up toward your left
shoulder as far as comfortably possible. Then repeat
on the other side. If you feel pain in your groin during
these motions, then you may have impingement (see #6
above). See a physical therapist for targeted exercises.
Even adjusting your favorite activities could make
a big difference. Running could be okay as long as you
avoid hills or take shorter strides, for example.
ALL THOSE TWO-A-DAYS
YOU DID BACK IN SCHOOL
Serious sports training for kids
who haven’t finished growing
may change the shape of their
hip bones, leading to problems
that could show up in adulthood.
Boys who play ice hockey, basketball,
or soccer three or more
times a week in adolescence have
an increased risk of hip trouble, a
recent study review revealed.
The average guy spends nearly
eight hours a day on his keister.
All that sitting weakens your
hip flexors, IT bands, and other
important hip-supporting structures.
Gentle exercises that
stretch and strengthen the muscles
can help you counteract this.
(See the next page.)
YOUR EXTRA POUNDAGE
Obesity is tough on hips. Each
pound of weight adds 6 pounds of
force on each side. (See page 85 for
weight loss strategies.)
YOUR OVERTRAINING HABIT
People nowadays know that they
need to be active in their spare
time, says Rafael Sierra, M.D., a
professor of orthopedics at the
Mayo Clinic. Exercise is healthy,
but many signature moves of
CrossFit-type programs (squats,
lunges, box jumps) can be pretty
stressful on hips. O’Flaherty, an
avid exerciser, had underlying
bone deformities and then tore
his hip cartilage. He needed surgery
and physical therapy.
Grooming: Marco Campos/Oribe Hair Care/Giorgio Armani Maestro; GRAHAM HUTCHINGS (photo-illustrations), +ISM (illustration)
Opening page: Eysom tank, Lululemon shorts, Adidas shoes (man on left); Vuori tank and shorts, Nike shoes (man with ball). This page: Vuori tank, Rhone shorts, Asics shoes, New Balance watch
HOW BAD HIPS
HURT YOUR BODY
You may overcompensate
by rotating from your
lower back instead
of your hips, says Joe
Eischen, P.T., of the
Mayo Clinic. This can
lead to back pain.
People with limited
internal hip rotation
may have a greater
risk of tearing an ACL.
When you have trouble
twisting from your
hips, your legs take
some of the work.
TASTY TOOTH CARE
The muscles and joints in your hips
form a bridge between your upper
and lower body, so when they’re messed
up, your whole body pays the price.
Hip pain can make
you walk funny, which
inflames the tissue
that supports your
soles. Treating the
hip problem often
helps the foot problem,
says Dr. Domb.
A healthy mouth doesn’t have to be
minty fresh: Research from India
suggests that clove oil fights cavities.
A compound called eugenol
(plus oleic acid and lipids) might
deserve the credit. Find it in Jāsön
Healthy Mouth cinnamon clove
mouthwash ($8, amazon.com).
labrum tears can
show up as groin
pain, especially if your
workouts are intense
or require cutting or
jumping, as with basketball
HANDY PAIN RELIEF
The next time you feel achy,
have your mate rub your body
down tenderly. Slow, gentle
stroking may help reduce pain
signals to the brain, Swedish
research suggests. It activates
special nerves in skin that
transmit pleasant sensations.
5THE HIP PAIN
To keep your hips strong and
supple, do these moves by
David Reavy, D.P.T.. Hold each
for 3 seconds; repeat 20 times.
KNEELING HIP THRUST
Place a resistance band just below
your butt. Anchor the other end to
something secure in front of you.
Kneel and push your hips forward
as you tighten your glutes.
KNEELING HIP THRUST, PART 2
Loop the band around your
hips. Anchor the other end to
something secure behind you.
Kneel and push your hips forward
as you tighten your glutes.
Place the band around one thigh;
anchor it on the same side. Kneel
and drop that hip inward, toward
the opposite knee.
Lie on your back. Wrap the band
around one leg, by your groin.
Anchor it to something secure on
the same side. Raise your leg and
pull the band across your body.
A BITTER PILL
A scrip for allergies could cause
more trouble. Corticosteroids
like prednisone may hike your
risk of a bone fracture, blood
clot, or serious infection, a BMJ
study found. Ask your doctor if
the drug is truly necessary and
whether there’s an alternative.
MensHealth.com / JulyAugust 2017
Sweat: The Details
STAY COOL AND STINK-FREE THIS SUMMER WITH
OUR PRIMER ON PERSPIRATION.
BY JERILYN COVERT AND JUNO DEMELO
Sweat gets a bad rap, but it’s a finely calibrated fluid with many vital functions.
It cools you off, moisturizes your skin, and contains antibacterial compounds to
ward off infection. Each of your sweat glands is surrounded by a web of nerves.
When your body heats up, those nerves set off a chain of signals to turn on the hose.
2 TO 5 MILLION
Number of sweat
on the surface
of your body
If they’re constantly
you may need
REDUCE YOUR SWEAT
Aluminum-based antiperspirants plug your
pores to curb sweat. Apply it at night, when your
sweat rate is at its lowest. If your pits are really
hairy, a spray or roll-on may work best, says Bruce
Brod, M.D., a dermatologist with Penn Medicine.
shorts to let air
in. Going out
after the gym?
Dust your boys
with Bálla for Men
Body Powder ($17,
1. Chill Your Palms
Hold a frozen water
bottle. Switch hands
every five minutes.
The chilled tissue will
cool the blood that
flows into it, says
Craig Heller, Ph.D.
Each foot makes
a pint of sweat
a day. Sprinkle on
socks, like the
Asics Rally Crew
heat better than
sweat, a study in
THE STINK STORY
Perspiration alone doesn’t make
you reek. Regular sweat is essentially
odorless, but when bacteria
go to town on sweat, they form
odiferous molecules. Here’s what
those germs have on their menu.
UP TO 2 LITERS
exer cise. Glug 16
ounces of H 2 O for
each pound lost.
of sweat a person
The rest: urea,
uric acid, lactic
vitamin C, electrolytes,
These hacks will chill your workouts. (But stop if you feel faint, queasy, or weak.)
2. Swish Up
menthol makes you
perceive the air as
cooler, says Christopher
Stevens, Ph.D., a
researcher at Southern
1. Stress Sweat
Under duress, you
also leak from scent
glands, which secrete
a thick fluid that typically
strong, acrid odor.
This flows from sebaceous
are plentiful on your
scalp and in your pits.
Then the greasy stuff
mixes with sweat.
Some food molecules
(like those from garlic
and curry) can end
up in your bloodstream
into sweat glands.
4. Dead Skin
It’s more like a garnish
than a main course
for germs. In areas
with folds that rub
together, dead skin
can slough off and
3. Ice Your Neck
A neck-cooling collar
can trick your body
and brain into feel ing
swears by an
around his neck.
BROWN BIRD DESIGNS (illustrations), Catherine Harbour/thelicensingproject.com (sweat background) WARD SUTTON (“Gross!” type)
MensHealth.com / JulyAugust 2017
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to Ruin Your
ARM YOURSELF AGAINST THESE
SNEAKY SEASONAL HEALTH THREATS.
BY AIMEE SWARTZ
Drowning in the Comfort
of Your Own Bed
No, really: “Dry
drowning” or “delayed
drowning” can happen
hours after you
water. In dry drowning,
muscles in your
larynx tighten and
close the airway. In
water enters the lungs,
SMART FIX Don’t
play rough. Getting
splashed in the face
can make you gulp
more water, research
shows. If you have
coughing, pale or
blue-tinged lips, and
in the hours after
swimming, seek help.
White Spots on Your Chest,
Back, and Shoulders
This is a sign of tinea
by yeast that can live
on skin all year but
isn’t always visible.
“It’s most noticeable
when your skin is
tan because those
patches are unable
to darken,” says dermatologist
SMART FIX Use
as body wash for
a month to kill the
yeast. Check the
fine print: You want
selenium sulfate or
ketocona zole. If the
color doesn’t come
back in six weeks, see
a dermatologist for a
An Asthma Cluster Bomb That
Can Make Breathing Difficult
A Few Days After Swimming,
During a summer
of pollen can rupture,
particles into the air.
When inhaled, these
can lead to “thunderstorm
a sudden, extreme
asthma outbreak that
can strike thousands
of people at once.
SMART FIX If you’re
worried, avoid outdoor
activities up to
24 hours after a storm.
If you do go outside
and have trouble
breathing (a warning
sign is not being able
to finish sentences),
seek immediate medical
help, says allergist
Purvi Parikh, M.D.
are not immune to
such as Giardia and
just one swallow of
is enough to sicken
you. The aftermath—
that feels like pool
water—can be ugly.
SMART FIX Don’t
spout pool water,
and don’t let your
kids swim if they had
diarrhea anytime in
the past two weeks.
Even if the pool is well
does not kill everything,”
Suppes, Ph.D., M.P.H.
94 MensHealth.com / JulyAugust 2017
ILLUSTRATION BY JAMESON SIMPSON
THE DEETS ON ZIKA
Zika hasn’t gone anywhere—infected skeeters
will likely buzz parts of the nation again this
year. Buy repellent with 30 percent DEET;
that’s the concentration most likely to ward
off Zika-infected mosquitoes, according to a
UC Davis study. Try Repel Insect Repellent
Mosquito Wipes 30% DEET ($6.30, amazon.com).
the Painful Way They Roll
A Fungal Invasion
That Feels Like the Flu
The sweaty summer
is prime stone season
urine. Reduced fluid
levels can cause
calcium and a compound
to clump in your
kidneys, resulting in
a common type of
SMART FIX Get in
the habit of drinking
enough water to keep
your urine clear. And
let your doctor know
if you take supplements.
found that men who
consumed more than
800 milligrams of
vitamin C daily had a
higher risk of stones.
spelunker’s lung, is
caused by a fungus
found in soil that harbors
a lot of bat and
bird droppings. Then
there’s valley fever, a
lung infection from
soil fungus. Severe
weather can kick up
dust and carry it.
SMART FIX If you
wander around any
caves this summer,
keep your hands to
yourself so you don’t
disturb pockets of
poop. For DIY projects
at home, wear an
may reduce your
odds of inhaling any
Lurking in the Ocean
The ocean is teeming
with bacteria called
Vibrio, and if you run
into the wrong species
a tiny cut could turn
into a nasty skin infection.
can also arrive at your
table in undercooked
your gut at risk.
SMART FIX Stay out
of the ocean if you
have any kind of skin
wound that hasn’t
yet healed. If you get
injured in the water,
flush the wound
with saline ASAP. At
dinner, order oysters
roasted, or grilled—
anything but raw.
A Bloodsucking Tick That
Leaves a Disease Behind
EUGENE DOBRIK/THE NOUN PROJECT (mosquito icon)
Each year, Lyme
disease and other
sicken tens of thousands
maybe more. These
illnesses are often
missed because the
fatigue) mimic those
of other conditions.
SMART FIX Forget
fashion: Tuck your
pants into your socks.
Once you’re indoors,
check your body thoroughly.
torso is a hot spot,
says Steven Callister,
Ph.D., who researches
tickborne diseases. If
you think you’ve been
bitten, get tested.
Touch her Take her Turn her on
Build an “intimacy fort” outside
the bedroom by rearranging
furniture and then covering it with
sheets. Cable is optional.
BEEN TOO LONG? GUESS WHAT—
SHE FEELS THE SAME WAY. HERE
ARE EIGHT SUMMER QUICKIES SHE
CRAVES. / BY ANNA BRESLAW
She opened the door for him as he got in from work. She’d barely
kissed him hello before he turned her around, bent her over the
kitchen counter, and pulled her tights down. Minutes later, it was
all over but the panting. That was no fantasy—it was me and my
boyfriend, just a typical Netflix-and-sweatpants kind of couple.
But we like to have fun. We went out to eat that night, laughing
over inside jokes. I’m sure his mind drifted back to our quickie.
I know mine did. Done right, quickies can be a thrill. See how.
Not so easy!
Or anyplace you don’t consider
sexy. “Novelty is associated
with hotter sex and greater
desire,” says L.A. sex therapist
Shannon Chavez, Psy.D. “Make
an ‘intimacy fort’ in the living
room, closet, laundry room ...
anywhere but the bedroom.”
Use the shower for foreplay (a
good place for oral, both ways)
and then move to the countertop.
(There’s a mirror!) Or surprise
her as she exits the shower,
says Joel Block, Ph.D., author of
The Art of the Quickie. Take her
towel and start kissing her neck.
Quickies solve a big obstacle to
having sex—finding the time.
For me, evenings at home are
sacred. Sure I want an orgasm—
but I also want to do an eightstep
skin-care regimen and read
the thriller that’s been on my
nightstand for months.
She can’t go from zero to boner
like you can, so give her a head
start. Kiss, hold hands, whisper
in her ear. I’ve never been more
turned on than when my boyfriend
leaned over at a crowded
party and whispered exactly
what he wanted to do to me.
It’s great outdoors: Sex without
walls engages the senses and
heightens arousal, as does the
risk of getting caught. Do it on your
back deck—or in the car before
walking into a party. You’ll have a
shared secret while you’re there.
If you insist: The best way to
have shower sex (or bathroom stall
sex, you freaks) is for her to stand
with her back to you, legs spread,
her hands against the wall. Shallow
thrusts let you hit the first third of
the vagina, the most sensitive part.
Rise early: “Mornings are great.
That’s when testosterone, the hormone
behind sexual desire, is highest
for both sexes,” Chavez says.
“It improves my mood for the rest
of the day,” says Carol, 43. “Daily
frustrations seem less annoying.”
Work out together: “Endorphins
are high; your natural scent comes
out. It’s the perfect jumping-off
point, even at the gym if you can,”
says Chavez. Kiss her where her
arm and armpit meet—it’s a sensory
region loaded with pheromones.
It’s pure sex
It’s a connection
She’s into it
It’s full-on sex
Doesn’t have to be
She has an orgasm
Stephanie Rausser/Trunk Archive (hammock), MICHAEL BRANDON MYERS (icons)
Animals love quickies: “Chimps
don’t want to be interrupted by
the next guy in line,” says anthropologist
Helen Fisher, Ph.D. “For
humans, any genital stimulation
drives dopamine to the brain
and can push people over the
threshold into romantic love.”
Touch her all over: “Quickies are
all about physical embrace, touch,
and connection,” says Chavez.
That leads to trust and closeness.
Focus on her body. Afterward, ask
what she liked and take mental
notes. Communication bonds you.
That need-you-now urgency is
hot, plus brevity keeps us in the
moment. No drifting off, thinking
about work or snacks. “And
when silly things happen, like
the chair falling over or bumping
heads, it’s easier to laugh with
someone I trust,” says Emily, 23.
Make it happen (again): Bring up
the last quickie, Chavez suggests.
“Memories can evoke desire.” Just
one steamy sex session can have a
huge impact on her brain’s memory,
emotion, and reward centers.
Result: She’ll be wired to want more.
A quickie doesn’t have to
mean full-blown intercourse.
“Don’t restrict yourselves to
just penetration,” says Claire
Cavanah, coauthor of Moregasm:
Babeland’s Guide to
Mind-Blowing Sex. “Mouths,
hands, and fingers count too.”
Keep your clothes on: It’s hot;
plus, the clothing offers new sensations.
Emily Morse of the podcast
Sex with Emily suggests softly
stroking and touching over her
underwear. “The fabric provides
extra friction, amplifying the feel.”
The key to mutual orgasms is
switching it up—something
that’s often lacking during
quickies. “Orgasm is a release of
sexual tension,” says Cavanah.
“To get there, you have to build
that tension.” Take a few precious
minutes to warm her up.
Just do it: That said, she doesn’t
always expect to finish. “Even if I
don’t climax, I’ve still had fun and
satisfied my partner,” says Rachael,
25. “I know he’ll get me next time.”
Orgasmic zenith or no, she sometimes
prefers a sprint to a marathon.
MensHealth.com / JulyAugust 2017
R E D E F I N I N G
R E H Y D R A T I O N
E L E C T R O L Y T E S S E Q U E N T I A L C A R B O H Y D R A T E S
A N T I O X I D A N T S A & C V I T A M I N S & M I N E R A L S
Product shown as prepared
let’s do this
your simple formula:
and go a little
crazy until the
out. Turn your
play and your
Add a dog—or
two. Now you’re
good to go. Find
on the following
100 BE A BACK-
Rock salt + ice
water = colder
beer. Then: sex
in a hammock!
108 TAP YOUR
Write “Crush It”
on your fist.
114 MAKE THE
WORLD YOUR GYM
do burpees on
120 DOGS WE LOVE
Get a Dalmatian
for weight loss.
We introduce the
Ultimate MH Dog.
128 I SURVIVED!
In a lightning
like a catcher.
bears and angry
PHOTOGRAPH BY CHRISTINA HOLMES
MensHealth.com / JulyAugust 2017 99
Fend off wild animals! Keep
killa bees! Serve killa beers!
Have sex in trees! Build a
bazooka! Blast rockets! Raise
a ruckus this summer!
BY JEFF CSATARI
When he’s not mowing down
opponents on obstacle
courses, Hunter McIntyre
is kicking some backyard
butt. Tips inside.
The world speed record for a
lawnmower on a dirt track is
96.529 mph. With a few gearing
tweaks, your Snapper could
break 30. That’s plenty fast for
racing, says Bruce Kaufman,
president of the U.S. Lawn
Mower Racing Association and
a self-proclaimed “Sod father.”
Here’s how to kick some grass.
Go to letsmow.com to find
a nearby racing club, plus dates of
upcoming build clinics.
Remove the blades—it’s a rule.
Also, your ride must have a residential
lawnmower engine block.
No pro landscaping mower or
motorcycle engines are allowed.
Enter a Governor-Prepared
Class race, the easiest for rookies
who don’t want to modify their
mowers. Races consist of a 10-lap
qualifier and a 20-lap final on a
1 / -mile clay, dirt, or grass oval.
If you’re a tinkerer, remove the
governor and modify the pulley to
boost speed. With good air intake,
fuel burns faster. Then you can
enter the Single-Cylinder-Prepared
Class and set your sights on the
STA-BIL National Lawn Mower
Racing Series. Check the brakes!
First, cut the lawn. Mark your
design in green water-based
paint; then hose down the grass
inside the lines. Now grab a broom
and darken that wet grass by
sweeping it toward your house.
Outside the lines, sweep the
grass in the opposite direction to
make your design pop. —Grant
Trenbeath, head groundskeeper,
RAISE KILLA BEES!
The Italian honeybee is the most
popular species for U.S. beekeeping.
Raise some and enjoy delicious raw
honey—and newfound respect!
Take a class at a community college
or beekeepers’ club. A hive needs two
brood boxes for a queen to lay eggs
in, plus others for storing honey. Buy
local bees (hardier!), gloves, and a veil.
Only female bees have stingers.
Drones (males) don’t. Open the hive
and find a drone (larger, with bigger
eyes). Pick up the drone, order it to
behave, and lay it on your bare arm or
palm (not your tongue like some
crazy guys do). Post the selfie: You the
man. Don’t attempt if you’re allergic!
Backyard Body Builder #1 Hunter McIntyre and his Malibu training buds (the Yard
Dogs) enjoy this outdoor muscle sculpter: Hang a kettlebell by its handle from a sturdy
tree limb. Squeeze the bell between both hands and do as many pullups as possible.
Rest 90 seconds; repeat twice more. Can’t do even one? Just use the branch.
Build a Backyard Theater
Buy or rent a projector with
4,000-plus lumens so you
don’t have to wait for total
darkness, says John Sullivan
of the online retailer Projector
Optoma EH416 ($900).
Buy or rent a portable wall
blackout screen that hangs
from hooks on your house.
Find one for about $125.
Put two 8-inch speakers
with built-in amplifiers on
tripods on either side of the
screen, up to 5 feet in front.
Stream Netflix or Hulu
with a Wi-Fi-enabled Blu-ray,
Roku, Google Chromecast,
or Amazon Fire TV device.
Or hook up your Xbox and
play some late-night Halo!
Tame backyard terrorists—organically!
Order some ladybugs
($15 for 1,500) or green
lacewings ($18 for
1,000 eggs) from Buglogical
Boil habanero peppers,
an onion, and 2 Tbsp
ground cayenne in 2 qt
water. Cool, strain into
a spray bottle, and
squirt what they like.
Peeing around the perimeter
may not work. Try
Havahart Elite Hoseless
to deter both cats
and divorcées next door.
Order some praying
mantises ($19 for 3 egg
Bonus: They also eat
crickets, in case that
infernal chirping is
keeping you up at night.
Styling: Brian Boyé, grooming: Andrea Pezzillo/Kate Somerville/Exclusive Artists, prop styling: David Ross/Art Department, production:
Barbie Duarte/MJ68 Productions; previous page: Vintage Nascar T-shirt, Abercrombie & Fitch shorts, Teva sandals, Smith Optics sunglasses
Royal Silk boxer shorts
HAVE SEX IN TREES!
Making like the birds and the bees in the great outdoors is especially titillating—it’s all about
the risk of getting caught by neighbors or Google Earth. The danger heightens awareness and
possibly arousal (or so we’re told by the experts). But how to safely pull it off? In a hammock
slung from two trees, of course. Try the Bear Butt double hammock ($36, bearbuttteam.com)
or the Mayan hammock from Haiku Hammock Swings ($139, e-hammockswings.com). Both
fit two (or more) comfortably. Best sex positions? See right.
THE DEEP She’s on her back with her heels
on your shoulders. Bonus: She can use her
feet to smash skeeters on your back!
THE SPOON Lie on your sides, you behind
her. Swing the hammock with each thrust.
THE TIGRESS Lie on your back; she straddles
your lap (either seated or kneeling)
with her back to you. She’ll see stars!
MensHealth.com / JulyAugust 2017 103
THE MANLY ARTS
(A) Plant 4-foot stakes about 20 feet apart and place an empty bottle
atop each one. Split into teams of two and grab a frisbee. (B) Scoring:
Hit the bottle with the disc (1 point); knock it to the ground (2 points);
hit the bottle and knock it to the ground (3 points); knock the bottle
off but the other team catches it (1 point for them, 2 for you). By the
way, the defending team must catch the disc each time; if they miss,
that’s 1 point for the offense. First team to 11 (or 21) points wins.
(A) Find a stump about knee height. Each player taps in a 4- to 5-inch
nail. Taking turns, try to hammer an opponent’s nail into the stump
after flipping the hammer 360 degrees and catching it. (B) The flip-tohit
must be seamless; plus, you have to swing from where it’s caught.
(C) Hit a player's nail (D) and that player drinks. If you drop the hammer
or miss, you guzzle. When a player’s nail is totally embedded, he’s out.
Last nail standing wins. Oh, and it’s okay to straighten bent nails.
FROZEN T-SHIRT RACE
Play this with your kids on a really hot day. Grab some T-shirts and
big zip-top bags. (A) Soak the shirts in water and wring them out so
they’re damp. Seal the crumpled shirts in the bags and freeze them
overnight. (B) For game time: Distribute the bags among the players.
(C) On "go," each person removes the shirt from the bag and tries to
put it on. (No blow dryers allowed!) (D) First person to get the shirt on
wins. It’s also fun as a relay. Give the XS to your portly brother-in-law.
HORSESHOES Accuracy is about balance. If you lean to one side, you miss, says Alan Francis, 21-time
U.S. horseshoes champ. WIFFLE BALL Your secret weapon: the riser pitch. Be sure to bend your knees to
lower the release, says Dave Mullany, president of Wiffle Ball Inc. CORNHOLE The bag should fly flat with
a little spin. Your arm is a pendulum, says Frank Geers, president of the American Cornhole Organization.
Game instructions courtesy Harpoon Brewery and MH intern Andrew Dawson.
Multi Grain Cheerios have
45% of the daily value for iron.
Plop some Os into a clear
plastic bottle filled a third of
the way with water. Shake
until the Os are broken and
way soggy. (This is critical.)
TODD DETWILLER (black and white illustrations), MUTI (color illustrations), MICHAEL BRANDON MYERS (icons); this page:
Bonobos golf polo shirt, shorts, and belt, Ecco golf shoes; next page: Birdwell Beach Britches for Todd Snyder board shorts
BUILD A SPUD MISSILE LAUNCHER!
The potato cannon is legendary (and loud). “You can’t help but be overwhelmed by
its power. But beware, there is real potential for danger,” says William Gurstelle,
author of Backyard Ballistics and Absinthe & Flamethrowers. The spud gun blasts
a potato into the air using the aerosol propellant in a can of hairspray, which is
ignited with a spark. Check local ordinances—you don’t want Johnny Law callin’.
See the demo and learn how to make your own at menshealth.com/spud.
Hook fish, not tee shots. Bass and bluegills can grow huge
in golf-course water hazards. Here’s how to snag ’em.
MOST FUN “Keep a rod in your bag and make a few casts
while you’re ‘searching for dunked balls,’” says Chicago
fishing expert Ross Gordon. “Have a lure already tied on.”
MOST SNEAKY Befriend (or bribe) the guy whose house
backs up to the course near that beautiful pond.
MOST HONEST Ask the greenskeeper for permission.
MOST PRODUCTIVE Fish when there are no golfers—at
dawn or dusk or, even better, under cover of darkness.
14" length of
3" of 2"-diameter
36" length of
Grab a strong magnet—
preferably a neodymium
model from a hardware store
or online. Hold it against
the bottle until shards of
black iron move to it. Ask
if anyone wants a bowl.
McIntyre loves doing
sled drags with the
Rouge S-35E ($95,
Load a sled with
weights, bags of topsoil,
and the neighbor
kid. Drag it down
your lawn. Rest for 90
seconds; do it again.
MensHealth.com / JulyAugust 2017 105
Warm, flat beer is death to a
backyard party. To keep a keg
cold immerse it in a tub or garbage
can filled with ice and
water, says Justin Frost of the
beer supplies site KegWorks. Ice
water is better than plain ice.
Then add a few shovelfuls of rock
salt to the ice bath. Salt lowers
the freezing point of water. The
downside of this method is that
a hand pump is still needed to get
the beer out of the keg. “Pumps
add air, which ages the beer,” says
Frost. So consider building yourself
a “jockey box.” You’ll need a
large Coleman-type cooler, coils
of stainless-steel tubing, a faucet
connection, and a CO 2 tank. The
CO 2 will provide the pressure.
Buy a kit with a single faucet
tap, couplers, and a 50-foot coil
of stainless-steel tubing. $139,
Drill two holes through the walls
of the cooler: one in front to fit the
faucet knob, one in back to connect
to the keg and CO 2 tank.
Put the coil in the cooler and
connect all the parts. (There’s
a great video at kegworks.com.)
Fill the cooler with ice cubes
and water, making sure the ice
bath covers the coils completely.
No rock salt required. Keep
the keg cold in a shady spot. Enjoy
a smooth, cold pour.
RIG AN AWESOME
Buy at least 50 feet of ¾- to
twisted synthetic rope, says John
Hartenburg of Knot & Rope Supply.
Make sure one end is pre-spliced
into a loop. Toss the looped end over
a good branch (horizontal, about a
foot in diameter) and slip the other
end through the loop. Pull. The
loop will expand as the tree grows,
preventing branch damage.
Attach a wooden disk for the seat.
Drill a hole in the center to pass the
rope through and tie overhand
knots in the end to hold. Geronimo!
Backyard Body Builder #3 McIntyre likes pool
kicks for hot-weather fat burning. Grab the side of a
pool, make your body horizontal, and kick all-out for
30 seconds. Recover; repeat for 5 to 10 sets.
Cook a Ton of Weenies!
When you have a hungry
pack of in-laws to feed, forget
about spending your hardearned
dough on fancy gourmet
takeout. Grab a rust-free
metal rake and insert a hot
dog on each clean tine. Roast
’em over a campfire.
First, buy a bag of
Impale one square on the
end of a sharp stick.
Roast until it's crispy
on the outside, warm
and gooey on the inside.
Eat. (But have some
patience—let it cool first.)
BEST FIREWORKS FOR YOUR JULY 4 BLAST!
are built to
apogee in an
burst of color
and a huge
boom. Try Redneck
Close to pro
tube is loaded
with a selfpropelled
Lit by a single
Pooping Dog is
a real crowd
MensHealth.com / JulyAugust 2017 107
M O R E
N O W !
AND PUSH ON
OF MIND OVER
E N E R G Y
ARL MELTZER HAD RUN MORE THAN 1,300 MILES ON THE APPALACHIAN TRAIL
before he thought about giving up. He was in a maple forest near McAfee
Knob in Virginia. He’d camped on the trail the night before but woke up
exhausted, dreading another 50-mile slog. He’d already run almost two
marathons a day for 32 days. He’d scampered over the White Mountains
of New Hampshire and chop-stepped through the rock gardens of Pennsylvania.
“It was one of those mornings when my body just wasn’t working,”
he says. “I had no energy left.” He set off alone anyway, before dawn.
If he was going to break the AT speed record, running 2,190 miles in
under 46 days, he couldn’t rest. Not even for a morning. He didn’t get
far. After a few miles, exhaustion overwhelmed him. He lay down in the
dirt and fell asleep. It wasn’t a long nap—“Maybe 20 minutes?” Meltzer
Ksays—but it gave him the strength to make it a few more miles to his
Grooming: Claudia Andreatta/Halley Resources; Rapha jersey,
gloves, and socks; Specialized bike, helmet, and cycling shoes
support van, where he had a sleeping bag and mattress. He woke up
three hours later, still feeling weak. He was sick of eating peanut butter
and jelly sandwiches from his fanny pack and dealing with ticks.
Meltzer lay there in his hot van, thinking of the hundreds of miles he
still had to run. For the first time, he began to doubt whether he could
make it. “When your muscles are junk is when you start wondering,
‘Why am I doing this? What’s the point?’” Although he did pull off two
more sections of 7 and 10 miles each that afternoon, fueled by a pint
of ice cream and some fried chicken, he collapsed in bed before 7 p.m.
It was his worst day on the trail.
The next morning wasn’t much better. “I was in such a shitty
mood,” Meltzer says. “And it’s like 5 a.m., and I’m a couple of miles
in, and I’m just not feeling it.” Meltzer had failed to break the AT
record twice; maybe he just couldn’t do it at all. Maybe at 48, he was too
old. Maybe he wasn’t tough enough. “I’m thinking all these negative
thoughts, how I’m super fatigued and I still had so far to go,” Meltzer
says. “Honestly, going on didn’t seem possible.”
Time your workout
to come after
a taxing day. This
helps you build
MacRae, Ph.D., of
remove that preworkout
strain, you’ll perform
Risk the Reward
Don’t settle into
the 70 percent
says. Build up your
energy level by
seeking new kinds
of pain instead
of relying on routine
there’s no possibility
of failure, you
aren’t really pushing
On your highintensity
work out to music
videos. A sightsound
is better than
music alone for
of exertion. Celebrate
with a moonwalk.
BACK IN THE EARLY 1920S, THE
British physiologist and Nobel
laureate Archibald Hill and his
colleagues began running around
a grass track while exhaling into
rubberized canvas bags strapped
to their backs. The objective was to measure
the oxygen consumed at various speeds.
It’s at this point that Hill, a serious middledistance
runner, found that running creates
an “oxygen debt” as muscles demand far more
oxygen than your lungs can provide. Although
your body tries to erase this debt—that’s why
respiration and heart rate increase—it’s never
enough. When you run fast, you’re denying
your body the air it needs to create energy.
Hill’s insight was that this oxygen debt had
far-reaching consequences. Based on some
previous experiments on frog legs by Frederick
Hopkins (another Nobel laureate) and physiologist
Walter Fletcher, Hill concluded that
muscles forced to generate energy without sufficient
oxygen produced a toxic byproduct: lactic
acid. If the muscles continued to contract,
then the acid accumulated in cells, causing a
distinct burning sensation.
This chemistry set a hard limit on performance.
It doesn’t matter how determined
you are to keep going; the acid always wins. In
his Nobel speech, Hill made this clear: “Ultimately
the muscle is a chemical mechanism,”
he said. “If we were aware of all the chemical
events, we should know all that was necessary
about the machine which we are studying.”
It’s hard to overstate the influence of Hill’s
science. It was written into countless textbooks,
a chemical explanation for athletic
performance. Over time, lactic acid became
a scapegoat for gym rats, exercise buffs, and
Olympic announcers. When your body gives
out or your muscles ache the day after a workout,
this compound is typically cited. Lactic
acid is what stole your energy, making your
body stop when your mind wanted it to go on.
This is what Meltzer seemed to be up
against on his 33rd morning on the AT.
Although he’d won more 100-mile trail
races than any other runner in the world, he
couldn’t outrun the laws of chemistry. After
1,000 miles without a day off, his muscles
must have been acidic jelly. It’s no wonder he
found himself napping in the dirt.
But here’s the thing: Karl Meltzer didn’t
stop. He kept going.
MensHealth.com / JulyAugust 2017 111
FIRST MET HOLDEN MACRAE, PH.D., A
professor of sports medicine at Pepperdine
University, at a mall in Malibu,
California. MacRae is 61, but his sinewy
body is a testament to his lifelong
interest in athletic performance. When
MacRae talks about his research, which
has transformed the science of energy,
he inevitably brings it back to his own
mountain biking. “That’s part of the
test,” he says. “Can I use these ideas to
understand and maybe improve my own
When MacRae started out as a scientist,
conducting experiments on athletes in the lab of
Timothy Noakes, M.D., at the University of Cape Town, the
science of human energy seemed mostly settled. Peak performance
was about staving off inadequate oxygen delivery
and avoiding the buildup of acid for as long as possible.
That’s why trainers were obsessed with such stats as VO 2
max, a measure of the maximum amount of oxygen that
can be consumed and utilized by an athlete. According to
this model, endurance freaks like Lance Armstrong—with
his VO 2 max of 84, about 46 percent higher than normal—
owed their success to their highly efficient cardiovascular
systems. They didn’t run out of energy because their muscles
didn’t run out of oxygen.
It didn’t take long for MacRae to realize that the existing
paradigm was terribly oversimplified. Take the so-called
lactate threshold, that chemical point past which lactic
acid levels rapidly increase and muscles shut down. Mac-
Rae concluded that the threshold was largely a statistical
illusion, a byproduct of scientists failing to collect enough
blood samples during difficult workouts. “The theory had
been that once you get past 2 to 4 millimoles of lactate,
you’re going to feel real fatigued,” he says, citing a standard
blood measure of lactic acid. “But what we found is that if
you actually measure lactate levels in people competing in
half marathons or long bike races, their lactate levels can
get up around 6 or 7 millimoles and their performance is
not degraded. If you’re saying that they’re stopping due to
the lactate accumulation, then those levels should lead to
contractile failure [in the muscles]. But that’s not what we
saw at all. They were still going strong.”
How was this possible? One of the first clues came from
the research of Håkan Westerblad at Sweden’s Karolinska
Institute. In the mid-1990s, Westerblad began using mouse
muscle to replicate those frog leg studies that led Hopkins
and Hill to blame lactic acid for muscle failure. Westerblad
made one other crucial change to the protocol. Instead of
doing the studies at room temperature, he conducted them
at the rodents’ body temperature, which is about 25 degrees
higher. This change made all the difference: The muscles
now continued to function even when they were saturated
Raise the psychological
find what makes
it for you. It could
rights, a perceived
slight, or (a classic
trick) not wanting
to let your family
or team down.
“Crush It” on your
fist or get that
lightning bolt tattoo.
Or create a
mantra. Be brief,
for benefits” or
“Focus on form.”
Tap the Power
of the Pack
forges resolve. To
harden your mental
your results in a
group and then try
to replicate them
solo. The goal is
to constantly raise
the bar on your
Athletes tend to
obsess over diet
the effect of overheating
during hot workouts
cool water on
your face during
with acid. More recently, scientists have shown that lactic
acid can actually benefit fatigued muscles, making it easier
for cells to contract. The chemical that once stole our
energy is now being described in scientific literature as a
performance enhancing drug.
Perhaps the greatest refutation of Hill’s chemical
model didn’t even require a lab. In many competitions,
athletes often experience a phenomenon known as the end
spurt, a speed burst near the finish line when they’re most
fatigued. Such spurts are a defining feature of many great
performances, whether it’s LeBron James chasing down
Andre Iguodala in game 7 of the NBA Finals, or Mo Farah,
whose last 100-meter push in the 10,000-meter final at the
Rio Olympics was four seconds (and change) faster than
his first 100. For the chemical model, these spurts are a
paradox, since fatigued athletes should have little energy
left. The body should be falling apart, not speeding up.
These phenomena led MacRae and Dr. Noakes and their
fellow renegades to conclude that the science of athletic
performance was all wrong. “For nearly 100 years, people
have been told that they get tired because their muscles get
tired,” Dr. Noakes wrote. “That’s in all the textbooks on
exercise physiology and athletic coaching. Students everywhere
around the world are still being taught this. But it’s
not true.” This raises the obvious question: If the acid in
your muscles isn’t slowing you down, then why do you think
you’ve run out of energy? What’s holding you back?
For MacRae, the answer is simple. “What stops you is
up here,” he says as he taps his head. “It’s all between the
ears.” Take the end spurt: According to MacRae, this is
proof that athletes have a tremendous reserve capacity.
“Most of the time people don’t tap into this reserve,” he
says. “We’re scared of the challenge. If you really want to
understand top athletes, you have to study that reserve.
You have to ask yourself: How do I tap into that? How do I
hack my brain so I can perform at the highest level?”
This is the dilemma Karl Meltzer was wrestling with in
that Virginia forest. It didn’t matter how many calories he
consumed or how much Red Bull he chugged; he still had
no energy. But then he started thinking about his family,
how his wife and his father had been supporting him on the
trail, and he realized that he needed to change his attitude.
“I just told myself, ‘Karl, you’ve got to turn off that negativity
switch,’” he says. “‘You came out here to be successful.
Shut up and do it.’ That was what I needed to hear. I knew
then that I didn’t need to stop.” Meltzer ended up running
more than 50 miles that day, finishing the last miles in the
dark, the bobbing light of his headlamp showing the way.
TOO OFTEN YOU
TIMOTHY NOAKES, M.D., NOW AN EMERITUS PROFESSOR
at the University of Cape Town, became curious about
human energy during medical school, when he decided
to run the 54-mile Comrades Marathon in South Africa.
On his third attempt, Dr. Noakes ran into a physiological
wall: He was 13 miles from the finish when his muscles
rebelled, utterly “depleted of energy, their connective tissues coming
apart.” He assumed he would quit the race. But then something
strange happened: He kept running, energized by the spectators along
the road. Their cheers pulled him through.
This experience led Dr. Noakes to become interested in the psychological
side of energy. When he was suffering through those last miles,
it wasn’t a sugary drink that saved him, or a brief rest to suck up some
oxygen. Rather, it was the sight of those other people. This was a run
that chemistry could not explain.
It took decades of research, but Dr. Noakes would eventually develop
a theory of energy regulation that he calls the “central governor.” In
essence, the central governor is a software script in your brain that controls
your physical performance, generating a feeling of fatigue to preserve
your body. While Hill thought human energy levels were reducible
to the laws of chemistry, Dr. Noakes argued that the reality is more complicated
and that your sense of energy is a subjective mental construct
based on countless variables from skin temperature to the cheers of
the crowd. “I am not saying that what takes place physiologically in the
muscles is irrelevant,” Dr. Noakes wrote. “What I
am saying is that what takes place physiologically
in the muscles is not what causes fatigue.”
As evidence, Dr. Noakes cites his studies of
cyclists during a 100-kilometer time trial. When
the cyclists were in the midst of a sprint, Dr. Noakes
found a steady decrease in electrical activity in
their quadriceps muscles. This suggests that the
brain was reducing the overall number of muscle
fibers it was trying to activate; the central governor
was systematically shutting down the body. While
the cyclists thought their legs were running out of
energy, the reality was that they had stopped asking
their quads to contract.
The big challenge for an athlete, then, is to
reprogram the central governor, to train the mind
to get more out of the body. As Dr. Noakes points
out, in the final stages of a marathon only a third
of muscle fibers in the leg are active. Plus, levels
of ATP—the molecule used to transport energy
within cells—almost never fall below 60 to 80 percent
of their resting value. This suggests that we
still have plenty of energy left. The central governor
is just too clever to use it.
The good news is that scientists have come up with tricks and
treatments you can use to reliably increase your sense of energy
and perform at higher levels. Some are simple, such as cooling your
skin during exercise. (Your brain measures exertion by monitoring
changes in body temperature, so a cooler body leads to lower levels of
perceived effort.) Others are mischievous and involve giving athletes
false information about their performance by slowing down the clock,
doctoring the odometer, or having them compete against a “previous”
performance that was subtly improved.
Your brain can also be influenced by motivational cues. In one
recent study, researchers at Bangor University asked people to pedal to
exhaustion, going at 65 percent of peak power for as long as they could.
While the study participants were sweating, the scientists exposed
them to either a smiling face or a frowning face for 16 milliseconds—
far too brief for conscious awareness. Despite the fact that the cyclists
couldn’t discern the face—let alone its expression—the ones exposed
to the smile stayed on the bike for 178 seconds longer, or 12 percent
of the total time. The smiling face made exercise feel easier, so those
cyclists were able to go a few extra laps.
And then there are the chemical fixes. Giving athletes acetaminophen
before a race makes them go faster—this mild pain reliever
numbs the central governor. A variety of stimulants, from amphetamine
to caffeine, have a similar effect. Because energy is a state
of mind, waking up your brain can make you CONTINUED ON P. 134
QUIT ON YOUR BODY BECAUSE
UME YOUR BODY HAS QUIT ON YOU.
MensHealth.com / JulyAugust 2017 113
M C CARRON,
The equipment in your great outdoor gym.
1. Flip Out
This takes guts. Hang
from a slim branch
that supports your
weight. In succession,
pull your knees to
your chest and lower
them; swing your
feet chest-high (legs
straight) and lower
them; swing your feet
to your shoulders.
Eventually you’ll flip
over the branch like a
gymnast. Try to do 5.
2. Barks and Wreck
Find a downed tree
or branch that’s
sturdy enough to
hold your weight and
long enough for your
body. Balance on it
to do a side plank,
your bottom hand
beneath your shoulder.
Lift your top leg
and extend your top
arm. Hold the position
for 30 seconds;
then switch sides.
3. Have a (Half) Seat
Find a tree with bark
that won’t cut you
or rip from the trunk,
and reinvent the wall
sit. With your back
against the tree (as in
a wall sit), lower into
a squat, your knees
at 90 degrees. Then
straighten your right
leg and hold for 30 to
60 seconds. Repeat
with your left leg.
That’s 1 rep; do 15.
4. Backward Climb
Meet nature’s military
press. Start in a
pushup position less
than a body’s length
away from a sturdy
tree trunk, facing
away. Keeping your
chin tucked, walk
your hands toward
the tree while walking
your feet up the trunk.
Finish in a handstand
position. Walk back
down. Aim for 10 reps.
5. Rock Pushups
Find two rocks you
can grip. Holding one
in each hand, assume
a pushup position. Do
a rep, and as you press
up, pull the rocks off
the ground. Land
with the rocks farther
apart. Repeat, landing
wider on the next 2
reps; then do 3 pushups
to return to the
start. Work for 20 to
60 seconds for 3 sets.
6. Pick Things Up
Stand with a large
rock between your
feet. Drop your hips
as with a deadlift,
and slide your hands
under the rock. Push
from your heels and
stand, curling the
rock up and bringing
it toward your left
this time toward your
right shoulder. Aim
for 20 to 30 reps.
Previous page: photograph by SEAN LAURENZ,
Puma shorts, Nike shoes
116 MensHealth.com / JulyAugust 2017 ILLUSTRATIONS BY STEVE SANFORD
TO THE FREE
Think of these
moves as an exercise
use in infinite
QUICK WORKOUT EXAMPLES
12-minute burner: Do 30 seconds
on, 30 seconds off for
4 exercises. Do 3 rounds.
Campout: Do all 4 moves from
1 section for 3 minutes each.
Do 1 set for all 24 exercises,
resting as needed. For each
move, do 10 reps, 30 yards,
or 45 seconds per set unless
Free weights that rock!
HILLS Nature’s clinic for fixing your running form.
DANIEL TING CHONG (icons)
7. Walk the Walk
One of life’s most
practical actions is
also the most natural
workout with a rock.
Simply squat and pick
up the heaviest boulder
you can. Then,
holding it in front of
you with both hands,
walk as far as you can
for 30 to 60 seconds.
Too easy for you?
Walk uphill to feel like
the ultimate badass.
8. Throw Stones
All you need to shock
system is a rock and
a hill. At the top of the
hill, squat and pick
up the rock, raise it
overhead, and throw
it down the hill. Run
after it, squat, then
underhand toss it
uphill with both arms.
Continue with underhand
you’re back to the top.
9. Be Crabby
It’s total-body claw
and order—if you
make it. The reverse
crab walk hits your
glutes, quads, back,
and triceps. Face
away from the hill
and sit on your butt,
feet flat. Then lift your
body off the ground
and walk uphill on
your hands and feet.
Start with 3 or 4 sets
of 50-yard crab walks.
10. Just Lunge
Weighted lunges in
the gym can’t prepare
you for uphill lunges.
“The hill creates your
resistance,” says Matt
Krause, strength and
with the New York Yankees.
Start by alternating
legs as you
lunge upward. Progress
lunges for 30 yards;
then switch legs.
11. Back It Up
Running up a hill is
one thing (and not
easy). But can you
walk up a hill backward?
That’s a great
quad workout. Bonus:
You won’t have to
worry about wrecking
your knees. (Just for
fun, kick your playlist
into reverse too.)
Start with 5 sets of 20
yards. Then work up
to 40 yards, then 60.
12. Get Creative
Your hill workouts
should never be the
same. Try what MH
training advisor David
Jack calls “an organic
obstacle course.” Jack
plans a 20-minute
uphill walk with stops
to do exercises. “I’ll put
together 200 pushups
before I get to the
top,” he says. Other
circuit options: squats
and jumping jacks.
It shifts—and challenges your stabilizers.
1. Pecs on the Beach
Only Mr. Miyagi
could dream up this
pushup. Once you’ve
pushed up, make a
“wax on” motion with
one hand before lowering
the motion between
arms. Survive 3 or 4
sets, aiming for half
as many reps as you
do in a regular set of
pushups, and you’re
ready for Cobra Kai.
2. Burp’s Up
If you think burpees
enough, do them in
the sand, which cushions
your landing but
makes pushing off
more difficult. Stabilizing
up working overtime.
Bonus: You’ll displace
so much sand that by
the time you’ve done a
set of 5 reps, you can
build a sand castle.
3. Tuck the Plank
The sand can be your
core’s best friend.
First, assume a plank
position. Now hold
that position and slide
your feet along the
sand until your knees
are tucked toward
your chest. Slide back
out. Do this for half
as many reps as you
would for a regular set
of mountain climbers,
aiming for 2 or 3 sets.
4. Happy Feet
The most basic sand
exercise is best: Run
your foot momentarily
relaxes to take the
shape of the surface,
then gets rigid to
propel your body forward.
But the sand’s
giving surface forces
foot muscles to be
Don’t run far: Think of
a quarter mile as 1 set.
5. Current Event
Running in the ocean
is a good workout
because of the resistance
of the water.
Here’s a challenge
from David Jack: Run
into the water to chest
height. Turn around;
run back into the wake
you just created, fighting
the waves without
falling. The path back
to shore winds up
being even harder.
6. Get a Jump
To perfect your box
jump, you might not
even need a box.
Instead, get waist
deep in water and try
to jump as high as you
can. Suddenly your
muscles must overcome
the drag of the
water if you hope to
gain any height. Jump
for 20 seconds; then
rest for 20 seconds.
Aim for 3 to 5 sets.
118 MensHealth.com / JulyAugust 2017
Set a timer for 10
the exercises in
Stair in-out (#9): 3 sets, 15
steps, walk down to recover
Wax-on pushup (#1): 15 reps
Shoulder-tap knee tuck
(#11): Until time expires
Your score is your total
shoulder-tap knee tucks:
6–10 Not bad
11–15 Prince of the beach!
>15 Tarzan can’t touch you
Resistance from the H 2 O is key.
STAIRS They force you to train explosively.
7. High-Knee Deep
How do you develop
hip strength in water?
Get bellybutton deep
and work through
high-knee drills. You
essentially run in place
in the water, lifting
each knee as high
as you can on each
stride. Do 20 seconds
on, 20 off; repeat 3
times. Also do butt
kicks, focusing on pulling
heel to hamstring.
8.Before You Walk...
You may be a fish out
of water, but can you
be a bear in it? Even
the finest swimmers
can struggle to do
bear crawls in the
surf, but the exercise
Start in shallow
water—6 inches max.
Build up to shoulder
height; at this point,
you’ll face considerable
9. Many Tiny Leaps
Stair in-outs provide
a stiff challenge for
your glutes. Start at
the bottom of the
stairs in a squat, your
feet slightly beyond
shoulder width. Jump
to the next stair, landing
with your feet
10 to 12 inches closer
that pattern for 15
steps. Then jog back
down. Try for 3 rounds.
10. Hands and Feet
Want to ascend stairs
without walking? This
one’s tough: Stand
facing the stairs and
put your hands on the
fourth step. Explosively
jump your feet to land
on the closest possible
step to your hands.
Repeat by moving
your hands up three
steps. If 3 sets of 10 to
15 gets too easy, add
a burpee to each rep.
11. One Small Step
You need one step for
the shoulder-tap knee
tuck. Face the front of
the step in a pushup
position. Lift one arm
and tap the opposite
shoulder. Tap each
arm three times, then
move both hands
onto the step. Do a
pushup; then tuck
your knees into your
chest. Aim to do 3
sets to failure.
12. Push Hour
Train your upper body
with the traveling
decline pushup. Start
with your hands on
the ground, slightly
width, and your feet
three or four stairs up.
Do a pushup. Next,
move your hands up
one step and your
feet up one step. Do
another pushup. Aim
for 3 sets of 10 to 15.
Sources: Dan Bailey, Reebok trainer; Jeff Cavaliere, M.S.P.T., C.S.C.S., Athlean-X program; Jeremy Cheung, N.A.S.M., C.P.T.; Andy Dooley, Reebok trainer; Darryl Edwards, author of Paleo Fitness;
Anthony Gustin, D.C., C.S.C.S.; David Jack, Men’s Health training advisor; Matt Krause, New York Yankees strength and conditioning coach; Kenton Whitman, N.A.S.M., cofounder of ReWild University.
T H E U L T I M A T E
We scoured the country
for a hound of renown.
Meet Falco–and find your
own ultimate companion.
What makes an ultimate dog? Does he lead a
pack of men rather than a pack of mutts? Does he
exhibit bravery in war zones where even soldiers
shake? Or does he simply wait by the screen door every
night for you to come home? In this special section, you’ll
meet dogs doing all these things and more—the best stories
from nearly 900 entries in our Ultimate Dog contest.
We’ll also take you into the canine mind, show you how
to find the best breed for your lifestyle, and prove beyond
a shadow of a doubt that a dog can make you a better man.
Falco finds bodies.
Fred stood tall in
the parents with
Meet our contest
is in and answers
Find the dog that
suits you best.
P.120 / PHOTOGRAPHS BY AMY LOMBARD
LEADERSHIP / BY TYLER DASWICK
A rescued dog returns the favor by rescuing people.
FOR TWO WEEKS, THE DETECTIVES’ BEST EFFORTS YIELDED NOTHING.
The young man who left a suicide note remained missing. Authorities thought
perhaps the man had simply left town. Enter a bright, motivated, German
shepherd, partner of Florida FEMA task force member Aaron Tucker.
Falco has been trained to smell human decomposition. He can sniff a Q-tip’s
amount of blood in 5 acres, and he’s been locating missing people since 2013.
He’s often brought in for all-hope-is-lost missions like this one.
On this day, Falco’s first instinct was to sprint west. The detectives shook
their heads. They’d been focusing their search efforts in the opposite direction.
The dense forest was tricky to navigate, but the dog charged right into a
mass of brush and thorny vines. Three minutes later he gave his silent alert:
seated, rigid body, nose down. Falco had
located the dead man.
“Most police dogs sniff out drugs or bombs,”
says Tucker, Falco’s owner and handler. “But
our skill set makes it possible to close a chapter
by bringing the missing home. We can
bring peace to the soul and the family.”
Falco stands out for his valor and leadership.
When they’re not in the field, Falco
and Tucker teach search tactics to other K9
teams. They have a special bond. During
one search mission, a man jumped out of the
woods and came at Tucker. He ignored commands
to show his hands until Falco intervened,
barking and growling until backup
arrived and took the man into custody.
Falco got his favorite snack—a ham hock—
as a reward.
PREVIOUS SPREAD: Falco with
his handler, Aaron Tucker.
ABOVE: The pair trains for a
168 STUDIO (badge design and icons)
Almost 900 entries came in for the Ultimate
Men’s Health Dog contest. Meet the runners-up.
Though he lost his
hearing to infection,
surgeries and now
volunteers at nursing
homes and children’s
Cap gets around:
He is a registered
dog, rides in Paul’s
and uses his
booming bark to
scare off burglars.
When a fire was
raging through their
Lucy was able to
alert Jason of the
danger: “She ran
into my room and
woke me up.”
visits to fifth- and
pawmazing.com (Ricochet), Jim Dukes/JJDPhoto2art.com (Gunner)
debate the origins
dogs. For years, the
human-canine bond was
thought to have begun
about 30,000 years ago
with a Paleolithic clan
that adopted wolf puppies.
But a recent analysis suggests
occurred at two different
times, around 15,000 and
12,500 years ago. The current
theory: Wolves would
follow hunting parties to
scavenge a kill, eventually
following the hunters home
to beg for scraps. Over
the years, they developed
relationships with those
humans. The upshot? “Feed
me” became “I love you.”
Andrew through a
In 2014, the two
walked from Philly
to Ground Zero.
They’ve also run two
COLORADO SPRINGS, CO
dog in training
shows his heroism
up fights involving
other dogs. He’s
known as “the sheriff”
of his dog park.
Used for therapy
as a surfing service
dog, Ricochet rides
the waves with all
kinds of people:
vets with PTSD, and
Max is a veteran—
he was a military K9
in Afghanistan but
lost two teeth in a
Now he’s a certified
police dog working
“ If a dog will not come to you after having looked
you in the face, you should go home and examine your
conscience.” —WOODROW WILSON
MensHealth.com / JulyAugust 2017 123
BRAVERY / BY CHRIS COLIN
LOVE IN A
Afghanistan connects a Marine with a cuddly mutt.
THE AFGHAN COMMANDO HAD
no particular reason for kicking
the dog, a stray picked up by U.S.
Marine Craig Grossi. The dog—
Fred by name—was just lying
around with Grossi and some
other heavily armed guys waiting out the
heat when the commando turned rabid and
booted the pooch, no reason. When the man
lunged at the animal again, one of Grossi’s
Craig Grossi and Fred on safe
ground in the United States.
fellow Marines sorted him out—with a swift
kick to the chest.
“Okay,” the commando said, recovering.
“Now I shoot him.” He meant the dog, not the
Marine. He aimed his AK-47; the Americans
shouldered their M4s. The day went from
warm to hot that fast. In Helmand Province,
a Taliban stronghold, the mercury regularly
closes in on 115°F. That’s dog-kicking weather
anywhere, but not around Grossi and his fellow
Marines, guys who strip down to flak
vests and underwear to fight when the heat
begins to brutalize.
Man kicks dog: It explains how an elite
unit at war got into a standoff over a mutt.
With longish hair and sad, thoughtful
eyes, Grossi, a Virginia native, looks more
like a puppy dog than a jarhead. But when he
arrived at Camp Leatherneck in 2010, the
27-year-old was assigned to a recon unit—a
hardcore, tip-of-the-spear group trained to
drop into dangerous spots in the dead of night.
Before long, he was on a helicopter headed
through predawn darkness to the Sangin Valley,
one of the most hostile parts of generally
hostile Afghanistan. He landed in shit that
smelled like 200 crazy warriors: “They hit us
all day and didn’t let up for a week.”
Between artillery battles, Grossi noticed
a funny-looking little dog trotting around,
sniffing and poking. Afghanistan had no
shortage of strays, but usually those dogs
came out at night in snarling packs; the soldiers
had no problem complying with the
Pentagon rule that you may not touch a stray
dog, even to kick it. But Grossi felt that this
good boy was different. With a large head and
thick chest, he carried himself like a big dog,
but on stubby stems. “His front legs and paws
were like a basset hound’s and his back ones
like a rabbit’s, but he made it work,” Grossi
says. “I’ve never seen a dog so comfortable in
his own skin. He had a show dog trot.”
Grossi watched as the animal navigated
the compound “like he was mayor of the
place.” Maybe it was the animal’s spirit, or
maybe the monotony of war, but one inevitable
day, man met dog. “As I got closer, he
started to wag his tail. That blew me away.
What does this dog have to wag his tail about?
It’s hot, he’s covered in CONTINUED ON P. 135
ASK the DOG-TER
Canines and vets answer your questions.
How do I teach an
old dog new tricks?
THE DOG SAYS...
At this stage of life,
I’m only leaving the
couch for the thickest
pork chop on the
table. You’d better
show some appreciation
for my years of
service to the family.
Can you tell when
THE DOG SAYS...
We’re dogs, we’re not
stupid. We care about
you, but your mood
also dictates how you
treat us. A big smile
and a scratch behind
the ears signals to us
that it’s all systems go.
What’s up with
the head tilt?
THE DOG SAYS...
Because you thought
it was cute when I did
it in ’06. Remember,
when the parakeet
screeched? I moved
my head a little, and
you fell over yourself
at my cuteness.
Why do you scoot
your butt across
THE DOG SAYS...
We all gotta poop,
amigo. But scooting
is different. It’s more
our anal sacs are bugging
us, and it hurts
Why do you hang
your head out the
window in the car?
THE DOG SAYS...
We’re just smelling the
sights. In fact, I don’t
know how you can
even tell where you
are, the way you keep
your nose behind
the wheel. So weird!
THE HUMAN SAYS...
pal can still make new
if he’s no longer a
fuzzy pup. Just make
the rewards befit your
says dog behavior
THE HUMAN SAYS...
“There’s no conclusive
evidence that dogs
can feel empathy,”
says Bradley Phifer
of the Certification
Council for Professional
“But dogs’ whole
lives are spent learning
to read us.”
THE HUMAN SAYS...
When a dog cocks
its head at a sound,
it is trying to more
clearly figure out
where the sound is
coming from, says
Phifer. Over time, this
can become a trained
THE HUMAN SAYS...
Have Fido checked
to make sure his anal
sacs aren’t impacted.
on either side of your
help serve as their
to other canines.
THE HUMAN SAYS...
“We know that
dogs become more
familiar with their
sniffing,” Phifer says.
“That’s how they
gain the information
they need to know
to become settled
ILLUSTRATIONS BY +ISM
MensHealth.com / JulyAugust 2017 125
The BEST DOG for YOU
FOR A FULL LIST OF DOGS TO MATCH YOUR LIFESTYLE, VISIT MENSHEALTH.COM/BESTDOGBREEDS
THE MAKING OF
Old Drum barked his
last bark the night of
October 28, 1869. Convinced
that the Missouri hunting
dog was killing his sheep, a
neighbor shot him to death—
and was promptly sued. Representing
Old Drum’s owner was
attorney George Graham Vest,
who would go on to become a
U.S. senator. Vest’s wonderfully
overwrought closing remarks
earned him immortality: “The
one absolutely unselfish friend
that a man can have in this selfish
world, the one that never
deserts him, the one that never
proves ungrateful or treacherous,
is the dog,” Vest declared
at one of several crescendos.
His client got $50 and
the world got its “man’s best
COMPANIONSHIP / BY BILL STUMP
A pet skeptic is won over by an 18-pound spitfire.
E’VE HAD SPARKY FOR
nearly 16 years, a fact that’s hard
for me to believe today.
Sparky is deaf now, and he’s
night blind so we can no longer
take him around the block in the evenings.
He had cancer surgery two years ago to
remove the lower half of his jaw. They got
the cancer, but now his tongue hangs lower
than it used to, and he drools a bit, so my wife
made him a supply of bandanas to keep the
fur on his chest dry. They add cuteness too.
Like a lot of guys, I consider my dog my best
friend. I never thought I’d say that. I never
wanted a pet. But then my father-in-law, a
tough Serbian guy with a shock of white hair
who was a beer distributor and carried a gun
After surviving cancer, Sparky
is put on a pedestal by his family.
in a shoulder holster, got involved.
“Do you have a dog?” he asked my daughter,
Kelley, who was 7 years old at the time.
“No,” she replied.
“Why the hell not?” he asked.
“My dad says they’re messy,” replied my
4-year-old son, Kevin.
My father-in-law’s gaze shifted to me. I
saw a weird mix of disappointment and dismissal
on his face. “What the hell is wrong
with you?” he asked.
A few weeks later I was out of town and hustling
into a hotel room when my phone rang.
It was my wife. It sounded like she was in a
car. “Where are you going?” I asked.
“To Pittsburgh,” she said. “My dad got
us a dog.” When I arrived back home, I met
Sparky, half Yorkie and half Shih Tzu. He
wasn’t the yellow Lab type that all our neighbors
had, but I loved him instantly.
The years since have flown past; I don’t
remember ever not having Sparky sitting by
the fireplace on a cold night or hanging under
my lawn chair by the pool to escape the sun.
I used to love watching him sprint around
the yard, bouncing a ball on his nose, mauling
a stuffed animal to reveal the squeaker,
and enjoying a Wendy’s cheeseburger and a
Frosty on his birthday each year. We’ve done
that birthday routine 15 times and will again
in a couple of months.
Not a day goes by when my wife and I don’t
snapchat, instagram, or CONTINUED ON P. 135
“ I’ve seen a look in dogs’ eyes, a quickly vanishing look
of amazed contempt, and I am convinced that basically
dogs think humans are nuts.” —JOHN STEINBECK
MensHealth.com / JulyAugust 2017 127
I S U R
Think about your biggest fear, the kind of nightmare that
leaves you in a cold sweat. A charging bear? A twister headed
straight toward you? A crash that leaves you paralyzed?
These eight men faced those nightmares and lived to tell the tale. For
some, preparation and quick thinking kept them alive; others were
just plain lucky. Learn their keys to survival, and what you should do
if you ever find yourself in a similarly harrowing situation.
BY DEVON O’NEIL, WITH
ADDITIONAL REPORTING BY
WITH CHRIS HUNT
V I V E D
WHEN THUNDER CRACKED, LARRY
Krznarich and his wife were lounging at their
campsite on an island in a northern Wisconsin
lake. It was July 2010. Krznarich turned
on his weather radio and heard an urgent
message from the National Weather Service:
“Severe storm hitting the Turtle Flambeau
Flowage. Take cover immediately.”
Krznarich sprinted to warn another couple
and raced back with them. All four huddled
under a picnic table. Within 30 seconds,
the first 60-foot tree fell. Four trees landed
on the table; Krznarich was crushed by a red
pine; his pelvis was fractured in three places.
It was an EF1 tornado, with winds up
to 110 miles an hour. “The destruction was
unbelievable,” Krznarich says. “Big trees
were shattering and tumbling like tinker
toys all around us.” He says he and the others
would be dead if they hadn’t heard the radio
warning and used the table as a shield.
You can’t outrun a
twister, so if you’re in
the open, seek the
lowest spot around,
like a ditch, says Paul
Auerbach, M.D., an
physician with Stanford
suitable? You might
be okay in your car.
“A car should be
able to withstand a
certain amount of
wind, but it can be
lifted and tossed and
penetrated by flying
objects,” says Dr.
Auerbach. An EF1 or
EF2 twister will leave
most cars intact, but
an EF3 or EF4 will
move most vehicles, a
new study suggests.
A BEAR ATTACK
MIKE WILSON COULD TELL
a bear was nearby. He was
hunting with 20 friends and
20 dogs in North Carolina’s
Black Mountains last December
when the dogs started
barking. Usually that meant
a bear had climbed a tree, but
nothing was up in the branches. By the time
he saw the 390-pound black bear charging
at him, it was 10 feet away. He raised his .44
Thompson Center Contender and fired. The
bullet hit the bear and made it angrier. Before
Wilson could reload, the bear was on him.
“It knocked me plum down the hill, got me
in my neck with one paw, and nearly got my
jugular vein,” says Wilson. “I had to get 26
stitches. The doctor told me if it’d been a half
inch deeper, I’d have had about five minutes
to live.” The bear ran away. Wilson’s hunting
partners bandaged his neck and rushed him
to the nearest emergency room.
If you encounter a bear, make noise
to scare it. If a grizzly attacks you, curl
up and play dead, Dr. Auerbach says.
With a black bear, do the opposite:
Push out your chest and make yourself
tall. Avoid eye contact with polar bears.
IN AUGUST 2014, CALIFORNIA MAN MIKE VILHAUER
headed into the High Sierra to camp and fish for trout.
After little luck with lures, he went looking for grasshoppers
to use as bait. He headed downstream from his campsite
at Lower Sunset Lake carrying a pink butterfly net,
a small knife, a compass watch, and a map of the area.
After a few hours, Vilhauer tried to find his way back.
He climbed a ridge to get a view of the lake, but it wasn’t
where his map showed it. So began a five-day odyssey
that would involve 300 search-and-rescue personnel,
plus dogs, horses, and helicopters. Vilhauer didn’t sleep
or eat for those five days. He stared down a wolverine
and a bear. When he heard a helicopter on day five, he
remembered a trick from the movie Castaway and built a
10-by-15-foot H-E-L-P sign out of tree branches. The pilot
saw it, and a rescue team arrived soon after. Vilhauer
found out later that his compass was off by 88 degrees.
BYRON SWEZY HAD JUST BROUGHT HIS WIFE
and newborn daughter home from the hospital
when he went for a mountain-bike ride with a friend in
2004. About a mile from his home in Frisco, Colorado,
Swezy lost control of his front wheel, vaulted over his
handlebar, and struck a boulder, shattering his C4 vertebra.
If he hadn’t been wearing a helmet, Swezy says,
“there’s no question in my mind that I would’ve died.”
As Swezy lay temporarily paralyzed, he focused on his
daughter and wife. He used his cellphone to give rescuers
his precise location while his friend held the receiver.
Three and a half hours after his crash, Swezy regained
feeling in his toes. Doctors fused his C3, C4, and C5 vertebrae,
which restricts his movement—but he still rides.
Most crashes happen so quickly that it’s impossible
to react. If you can, try to curl up in a ball to protect
your neck and spine. This is when a helmet can save
you. Find our favorites on page 57.
Raise your survival
odds before you
leave: Prep for any trek
or trip by packing a
map, compass, sunglasses,
extra clothes, an LED
headlamp or flashlight,
first-aid kit, firestarter,
a Mylar emergency
blanket, and extra
food and water, says
Tom Vogl, outdoorsman
and CEO of The
keeps these supplies
in a stuff sack so he
can grab it and go.
Christopher Van Tilburg,
M.D., of the Hood River
Crag Rats, responds to a
calls every year. At 5'7"
and 145 pounds, Dr. Van
Tilburg, 50, doesn’t look
like a mountain man. But
when a mission can involve
15 miles of night hiking
while managing a 200-
pound victim, his build
is an advantage. So is a
regimen that includes
biking, skiing, trail
running, and kitesurfing.
“The universal trait that
connects us,” he says,
“is that everybody on our
team is really fit.”
MensHealth.com / JulyAugust 2017 131
DARRELL AND HEATHER EMANUELSON HAD
been looking forward to the first outing in their
new Blue Jay sailboat. Last August they loaded up their
kids, ages 7 and 4, and set sail toward Long Island Sound.
It wasn’t long before the waves picked up. Darrell tried to
tack into the 3-foot chop but water crashed into the boat,
filling the hull. “We were in over our heads,” he says.
Eventually the boat capsized, tossing all four into the
open water. Everyone had life jackets, but the quarter-mile
swim to land might as well have been 10; the current and
waves were too strong. “I had our son and my wife had our
daughter, but trying to swim while pulling kids is nearly
impossible,” Emanuelson says. They treaded water and
then decided that Heather, who’d been a lifeguard back
in high school, should try to swim to land and fetch help.
After about an hour and a half of floating and kicking
toward shore, Emanuelson flagged down a passing fishing
boat. He and the kids, tired and cold, got to shore just
as the rescue boats started searching for them. Heather
had caught a ride during her swim and alerted authorities.
A FLASH FLOOD
IN A SLOT CANYON
IT WAS SUPPOSED TO BE A GETaway.
In 2010, David Frankhouser,
Jason Fico, and Joe Cain went to Zion
National Park to rappel down Spry
Canyon. A storm hit and water rushed
through the 3-foot-wide slot where
they stood. They braced their legs
against the walls as debris and foamy
brown water pushed them toward a cliff.
The water rose until they had no choice: Let
go or drown. All three shot off the cliff. Cain
shattered his tailbone and was pulled to safety
by onlookers. Then Frankhouser and Fico
were thrust over a second cliff. Frankhouser
didn’t break a bone. Fico’s femur punched a
hole in his hip when he landed. Park rescuers
evacuated the two injured men by helicopter;
Frankhouser hiked out. “Before the flood, it
was bone-dry,” Frankhouser says.
Before you venture
into a slot canyon,
check the weather
forecast for not only
your area but also a
few miles upstream.
“A storm hits miles
away and then the
water rushes down
and you have no idea
what is coming,” says
Dr. Auerbach. During
your climb, if you
spot unusual debris,
muddy water, or rising
water levels, seek
high ground immediately.
“Get as high up
a bank as you can and
as soon as possible,”
Dr. Auerbach says.
Have a life jacket designed for sailing, made to
keep you afloat in an upright position, Dr. Auerbach
says. And bring a waterproof two-way radio. If you
capsize alone, bring your knees in, wrap your arms
around your legs, and lean back to float. In a group,
form a circle with your arms around each other like
a team huddle. Then bring your legs to the center.
THE TOUGHEST SAVE
When a cliff jumper leaped from an
80-foot waterfall along Oregon’s
Eagle Creek Trail and broke his
back upon landing, Dr. Van Tilburg
was the first rescuer on the scene.
He swam 40 feet through the plunge
pool’s 50-degree water to reach the victim. Dr.
Van Tilburg immobilized the man’s spine with
towels and clothing and waited,shivering,
until his colleagues arrived with a floating
stretcher. The rescue team swam the man back
across the pool and walked him down the trail to
a waiting ambulance. “I think he eventually did
fine,” Dr. Van Tilburg says. “We don’t often
get the follow-up.” More than a decade later,
the scenario still ranks as one of the most complex
of his career.
A LIGHTNING STRIKE
WHEN JAIME SANTANA
went for a horseback ride
west of Phoenix in April
2016, the sky was blue. He
rode with his brother-inlaw,
a friend, and his friend’s
daughter. The group saw
a storm coming, so they
decided to head home. A bolt of lightning soon
speared the earth next to them.
The voltage knocked all four riders to the
ground. Santana’s horse died instantly, likely
sparing Santana a fatal jolt. Still, he lay on
the ground in cardiac arrest. None of them
remember seeing a flash or hearing a sound.
By chance, an off-duty paramedic saw the
strike from his porch and resuscitated Santana
with CPR. Santana suffered a stroke and
traumatic brain injury from the lightning
strike, and spent four and a half months in
the hospital. Nearly a year later, he is learning
how to walk all over again.
During a storm with
lightning, squat down
on the balls of your
feet to lower your
profile and minimize
your contact with
the ground. Or seek
shelter in a fully
enclosed hard top
vehicle or a building,
says Dr. Auerbach. If
someone else is hit?
Try to help the victim
strike victims often
appear dead and get
that stops breathing
for up to 30 minutes.
Call 911 and start
CPR. Push hard and
fast in the center of
the victim’s chest 100
to 120 times a minute
until help arrives.
THE JAWS OF A GATOR
ON BLACK FRIDAY LAST NOVEMBER, KRIT
Krutchaiyan and his friend Roberto Gautier
went duck hunting in the Everglades. Pushing
their kayaks across a marsh with sawgrass up
to their eyes, Krutchaiyan kicked what looked
like a log. It turned out to be a 10-foot alligator,
which then clamped on his thigh. He beat
the gator’s head with his paddle; it let go and
then snapped again. Krutchaiyan, bleeding
from a wound under his waders, tried to
backpedal but fell as the alligator rolled three
times. Then the gator started swimming back
toward him, mouth open.
Gautier shoved a kayak between his friend
and the reptile and they scrambled out of the
water. Krutchaiyan was airlifted to a hospital
40 minutes away. The 50-year-old used his
belt as a tourniquet and slowed his breathing
to slow his heart rate and reduce bloodflow.
Pack a tourniquet, like the SOF Tactical
Tourniquet ($27, tacmedsolutions.
com) and a blood-stopping wound
dressing, such as QuikClot Gauze ($20,
adventuremedicalkits.com). They work
better than jerry-rigged versions.
MensHealth.com / JulyAugust 2017 133
ENERGY, FROM P. 113
less sensitive to the tired state of your body.
(Unfortunately, the opposite is also true:
Doing a tedious cognitive task before a workout
can dramatically impair endurance.)
Interestingly, many of these treatments
also work as placebos. In other words, coaches
don’t need to dose athletes with stimulants
or painkillers to improve their performance;
merely convincing them that they did so is
enough. In one study, rinsing endurance
cyclists’ mouths with a sugary beverage
helped them go faster during a time trial, even
though they didn’t swallow any. Subsequent
research showed that the rinse turned on the
brain’s reward regions, thus tricking it into
believing that calories had been ingested.
The question, of course, is how you can
translate this research into performance.
It’s one thing to know that energy is largely a
state of mind. It’s something else entirely to
not feel so tired you need to stop. Karl Meltzer
doesn’t have all the answers. “I’ve been
saying it’s all in your head for 20 years,” he
says. “Doesn’t mean I understand it, though.”
HEY CALL IT THE BEAST. FOR
new cadets at West Point, the
Beast is basic training, that arduous
introduction to military life.
A typical day during the Beast
begins in the dark, with a zero
dark thirty wakeup, followed by 90 minutes of
running and calisthenics. Then it’s a shower
and a quick breakfast followed by a morning
of classroom lectures. After lunch it’s training
time, when cadets learn to assemble and
fire their M4s, march in formation, and complete
difficult obstacle courses. Evening is for
homework and something called “mass athletics.”
It’s lights out around midnight.
This challenging routine goes on for six
weeks, culminating in what’s known as the
Graduate March Back, a 12-mile slog in the
August heat with a heavy pack. “Basic training
is designed to stress the cadets,” says West
Point’s Mike Matthews, Ph.D., a professor of
engineering psychology. “We have six weeks to
turn them into soldiers. That means teaching
them that they’re tougher than they think.”
It’s easy to overlook the remarkable nature
of this transformation. Before these cadets
showed up at West Point, they were typical
American teenagers. They slept in, played
video games, and struggled to do 50 pushups.
But in just over a month, the academy resets
their central governors. The cadets are able
to handle tests of endurance that only a few
weeks before would have been unimaginable.
The Army does this by consistently
emphasizing the mental side of performance.
The hardest parts of the Beast—like the long
marches or sleeping alone in the woods in
a wet uniform—are framed as tests of will
and grit. Nate Zinsser, Ph.D., director of West
Point’s performance psychology program, is
tasked with training cadets in the psychological
principles of elite performance. “People
think it’s all about doing more at the gym,”
Zinsser says. “But the hardest part is often
changing the way you think about yourself.
When the crap hits the fan, what ends up limiting
you is usually not your body. It’s that voice
in your head telling you that you can’t do it.”
Zinsser tells the story of Dan Browne,
the first West Point cadet to run a sub-fourminute
mile. To prepare for the race, Zinsser
had Browne do a relaxation exercise followed
by a guided visualization in which he ran the
entire mile in his head. “I wanted him to
think about how he would react when his legs
got heavy and fatigue set in,” Zinsser says. “Is
he going to tell himself he’s in trouble? Or is
he going to say, ‘I can do this, I can do this,
I just need to hang on.’” In the imagination
exercise, Browne ran a 3:58 mile. Two days
later, when he stepped onto the actual track,
he ran the exact same time.
The Army takes sports psychology quite
seriously. This is for a simple reason: As Zinsser
points out, every soldier is a “tactical athlete,”
forced to push his or her physical limits
on the battlefield. For soldiers, mustering
energy isn’t just a matter of finishing first or
second—it can mean life or death. In recent
years, the Army has implemented Zinsser’s
sports psychology training at 20 posts worldwide,
building it into the military training of
more than 40,000 soldiers.
What can the rest of us learn from West
Point? First off is the importance of making
exercise social. It doesn’t matter if it’s
CrossFit or a running club—you’re much
more likely to push your limits when you’re
surrounded by other sweaty people. That’s
because your central governor isn’t just monitoring
the chemistry and mechanics of the
muscles—it’s also keeping track of the athletes
The second lesson involves changing the
way cadets think about fatigue. “If these
cadets get six hours of sleep, that’s a miraculous
accomplishment,” Zinsser says. “And it’s
easy to feel that exhaustion and just say, ‘I’m
done.’” But West Point teaches cadets how to
push past the exhaustion and thus wring more
out of their bodies. “I can lecture them about
the psychology, how their thoughts determine
what their muscles are capable of,” he says.
“But it’s better to have them experience it for
themselves. They need their own narrative of,
‘I went through hell but made it.’”
On the one hand, the shift from the chemistry
model of energy to the psychological
one is liberating because it means you can
exceed your known physical limits. Your
muscles are stronger than you think. But it
also means you are responsible for your own
athletic failures. Too often you quit on your
body because you assume your body has quit
on you. However, the latest science suggests
that people tend to misread their own flesh—
there’s almost certainly plenty of fuel left in
the tank. Does knowing that fatigue is just a
feeling make the fatigue any less real? Probably
not. But it does offer you a chance to push
back against the central governor, finding a
form of self-talk that might let you tap into
that secret reserve of energy.
As Karl Meltzer likes to remind himself,
“It doesn’t always get worse.”
ELTZER’S LAST DAY ON THE
Appalachian Trail began, as
usual, with a mug of coffee and
heavy cream, chugged in the
dark. He’d already been on the
trail for 45 days; he didn’t want
to sleep in his van again. The only problem
was that the finish line was 85 miles away.
It took him 23 hours of straight trail running,
but he ran those last miles in an end
spurt for the ages, coming down Springer
Mountain at 3:38 a.m. He broke the record set
by Scott Jurek by nearly a half day. Meltzer
celebrated with a cold pizza and a warm beer.
When I ask him why he wanted to run the
trail faster than anyone else, I was hoping for
some thoughts on the nature of human possibility.
But Meltzer is no philosopher. “The
bottom line is I do these things because I want
to talk about them later,” he says. “The faster
you go, the sooner it’s all over.”
134 MensHealth.com / JulyAugust 2017
ULTIMATE MEN’S HEALTH DOG, FROM P. 127
LOVE IN A WAR ZONE, FROM P. 125 OUR FAMILY’S TOP DOG, FROM P. 127
fleas, and he’s clearly never been treated
well by a person. He’s in Afghanistan. But
he’s wagging his tail.”
Grossi offered up some beef jerky and the
dog accepted it with elegant caution. The
Marine reached out to rub its ears, which, to
a dog, is the equivalent of planting a kiss on
the lips four minutes into a first date. To his
surprise, the dog leaned fully into his hand.
Oops. Grossi felt a jolt of responsibility kick
in. “I remembered where I was and started
walking away. I got a few feet and felt this
poke at my heel. I looked down and Fred had
this expression like, ‘Where ya goin’?’”
“Looks like you made a friend,” a fellow
Marine called. Grossi thought he’d said
“Fred.” And Fred worked.
Soon Fred was living the good life, guzzling
bottled water and feasting on jerky.
Grossi and a friend plucked bugs from his
coat, universal mammal friendship behavior.
That night Fred slept in Grossi’s tent.
By lunch the next day, Fred had chosen.
He didn’t just become a loyal companion—
he became a Marine. One morning, the soldiers
went on a patrol on a rocky ridge above
the green zone. He silently trotted beside the
men for hours, swimming across a canal when
required. It wasn’t long afterward that Fred
met the Afghan commando’s boot. The standoff
ended peacefully, but one fact had become
clear: Fred was family, a brother. Soon Grossi
was pondering canine-exit strategies.
On such matters, the U.S. military leaves
little ambiguity: If Grossi is caught smuggling
him home, Fred will be put down and Grossi
will be court-martialed. Lose-lose. When the
last morning came, the unit trekked 5 miles
to the desert to meet their helicopter. To Grossi’s
sadness and relief, Fred was nowhere to
be found. It was just before sunrise when the
guys noticed a puff of dust in the distance, and
a distinctive trot at the center of it. Fred.
What followed was a blur of love and
insubordination. The helicopters arrived
and Fred was thrown into a bag and carried
aboard. Back at Leatherneck, some guys at
the DHL office agreed to watch him while
Grossi was called out for one last mission.
The fighting got intense—really intense—
and at one point Grossi decided to take a rest
in the breezeway of the compound he and his
unit were occupying, his head against a wall.
He never saw the 107mm rocket coming. It
screamed in from god-knows-where and
slammed into the other side of the wall, collapsing
it on top of him.
When he was pulled from the rubble, he
had no idea what had happened. He was asked
how old he was; he couldn’t really say. After a
hellish extraction during which two friends
were killed, Grossi woke up in a recovery tent
back at Camp Leatherneck. He’d sustained a
traumatic brain injury. When he could think,
all he thought about was Fred. Where was
Fred, and was he safe?
That was seven years ago. Grossi is now
out of the Marines and living the civilian life
in Washington, D.C. The saga of getting Fred
stateside should be a book in itself. Actually, it
is: Grossi’s memoir, Craig & Fred: A Marine, a
Stray Dog, and How They Rescued Each Other,
is coming out in November. Grossi spends his
days writing and processing everything that
happened. That Fred is central to his recovery
goes without saying.
“Fred reminds me to unplug, to get outside,
to connect with people if I’ve been on
the computer too long,” Grossi says. “And if I
have a night when I can’t stop thinking about
the friends who died, or what happened to me,
Fred’s never far from me. I grab one of his toys
and we start a tug-of-war, and whatever bad
thought I had goes away.”
Had the two never met, Grossi says he
might’ve descended into another lifestyle
after getting home—more isolation, more
drinking. “But Fred practically throws my
running shoes at me. He’s busy, he’s got stuff
to pee on, squirrels to chase.” So off they go,
and in the process Grossi connected with the
younger version of himself, the one that was
always outdoors and active.
“That’s who I was as a kid, so Fred has kind
of kept me honest about who I really am,” he
says. “He’s like a little version of myself.”
In Grossi’s time with Fred, a larger realization
has crept into the frame—a truth
about himself and the world that he might
have missed had that mangy creature not
trotted into his compound seven years and
7,000 miles ago.
“You get let down a lot in life, especially
the older you get. People disappoint you, but a
dog is always there,” Grossi says. “And they’re
stubbornly positive, they’ll always find a
reason to be excited. All he wants is to just be
there. I really value that.”
tweet a photo or video to our kids of him doing
one of our favorite things: sprinting for the
neighbor’s mailbox as the first stop on his
walk, digging up his blankets so he can cuddle
under them for a nap, or zonked out on
our bed. As empty nesters, we need a way of
connecting the kids back to us at home—and
as it turns out, Sparky is the conduit through
which we share our affection for one another.
That dog has been the one constant for us
through the years and all the changes that
come with a growing family. I often think
of my father-in-law when I’m hanging with
Sparky, and I’m thankful for the gift he gave
us—whether I was a willing recipient at the
time or not. He knew something I have come
to learn: The right dog, well loved, bonds a
family like nothing else can.
Every night, I let Sparky out, and he stands
on the patio looking into the dark distance,
his silver coat rinsed white by moonlight, the
wind ruffling the fur on top of his head.
Lately, in spite of the toll aging has taken,
Sparky looks more thoughtful and happy,
like he’s running through his memories of
the past, wondering as I do what the kids
are doing and where the time has gone. He’s
begun to stay out there longer, and sometimes
I have to go bring him back inside to go to bed.
“Do you think he’s confused?” my wife
asks me. “Not a bit,” I tell her.
WHERE TO BUY
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MensHealth.com / JulyAugust 2017 135
I C O N
THE RENOWNED CLIMBER LOOKS BACK—NOT DOWN!—
ON HIS WILD LIFE SO FAR. / BY TOM FOSTER
Eddie Bauer athlete
Cory Richards, 35,
is celebrated for such
exploits as summiting a 26,000-foot peak
in the dead of winter and Snapchatting an
Everest ascent (without extra oxygen). He’s
endured homelessness, an avalanche, and
more. We caught up with him at sea level.
MEN’S HEALTH: Tell us a lesson
from the mountains that
helps back in civilization.
CORY RICHARDS: I learned this
from an alpinist named Barry
Blanchard when I started to do
bigger climbs: “Look at each
piece of the climb as something
else you’ve already done.” So
walking up from base camp on
the Tibet side to advanced base
camp—that’s your first backpacking
trip. Just little things
you keep building on. Then
you’re not focusing on getting
to the goal. Break down the
expectation that you’re going
into business to be a billionaire
and start Uber. It should be: “I
have an idea, but first I need to
learn what an app really is.”
Does that work for fitness?
All you can do, all any of us
could do, is what’s on the schedule
right now. That’s how people
get fit. They go to the gym today.
Through the aggregation of that
action, they transform their
bodies. Stop hoping to be better
than you are. If you go to the
gym every day, you will change
You survived an avalanche
but suffered from PTSD, drank
heavily, and then wrecked
a marriage, a sponsorship,
and a business. Lessons?
No amount of success or money
or desperation or depravity will
allow you an escape from your
issues. No amount of drugs,
sex, affection. All of the issues
remain with you. All of it is a
mask. The harder you try to
cover up your issues with ego,
with clothing, with money, the
more vacuous you feel in the
absence of those things, because
those issues are fighting—
fighting so hard to be dealt with.
What can a guy do?
If you say, “I’m insecure,” that’s
actually confidence. If you say,
“I’m nowhere on this path,”
you’re actually getting there. It’s
not that putting yourself down
means you’re somehow good,
but that humble acknowledgment
of your place in this path
is indicative of engaging with it
and being on that journey.
On your expeditions, you
like to immerse yourself in
the local culture.
The big lesson is to be exposed
to otherness. Make an effort to
go meet a transgender person.
Actually engage with something
that scares you. So many people
have this vitriolic hatred of
Islam. Sit down with a Muslim
person, what happens? Oh—
they want to feed their families,
they want a good job. The god
stuff goes out the door.
So stop being afraid?
Flipping fear into curiosity
is a gift. And curiosity feeds
education and answers questions.
There are many amazing
animals, and we’re just one of
them. The human primate is
one of the craziest, coolest, most
magnificent animals on the
planet. We’re so fascinating.
You were homeless as a teen.
How did that affect you?
I challenge people to stop the
next time they see somebody
picking out of a garbage can and
change their perspective from
“addict, failure, misfit, homeless,
scary” to “human animal,
primate, scavenging, foraging,
survival.” When you see it from
a pragmatic stance, it will incite
empathy. They are an animal
foraging. Suddenly you’re like,
“Oh. I don’t have to judge them
anymore. I can let that go.”
Mark Stone/Stone Photography
136 MensHealth.com / JulyAugust 2017
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