DAILY UPDATES! NEWS BITES! STORIES GALORE! HOT PROMOS! COOL BLOGS! BE THE TORQUE TEAM’S CO-DRIVER ON THE ROAD AND ONLINE AT WWW.TORQUE.COM.SG April 2019 ON THE COVER 44 BE AN APRIL FOOL! HUMOUR CAN IMPROVE YOUR LIFE IN EVERY WAY, SO WHY ONLY RESTRICT IT TO THE FIRST OF APRIL? 58 YOUR ULTIMATE ARM BLAST Want big biceps? Here’s the plan 28 BED BUDDIES Sleeping poorly? There’s plenty of reasons and plenty of products that promise to help Here’s which will… and which won’t 16 SO EXACTLY WHAT’S THE PENIS MARKET RATE? What’s the real average size these days, and does she even care? 72 KETO NATION Inside the low-carb craze- does it really help you get to your fitness and life goals? 64 SHAOLIN SWOLE SECRETS REVEALED! This issue’s cover guy trained with warrior monks for weeks- here’s what went down! ON N THE COVER CO COV VER GUY DAN NIEL CIOBBANU PHO OTOGRAPHY CHA ARLES CHUA IN EVERY ISSUE 06 10 80 ED’S NOTE ASK MEN’S HE ALTH E X TR AS! M E N S H E A L T H C O M S G // A P R I L STY S YLING SHE S EH OUT OUTFIT BILL LABONG HAIIR AND MAKEUP LIND DA KUO ART T DIRECTION JAS J SON TAN W W W M E N S H E A L T H C O M S G 76 MAKE THAT RUNNING RESOLUTION Want to meet your pavement pounding targets? Here’s the roadmap 18 SLIDE INTO HER DM’S Instagram dating is possiblebut you gotta play your likes right 60 BUILD THAT CHEST AND BACK The workout to build a chest and back worth flexing 42 WANT A SUPERHERO CHIN? Don’t have that imposing chin that all Hollywood alpha males have due to bad genetics? We try a cosmetic solution 68 REAL TIPS FOR WEIGHT LOSS Losing weight isn’t easy, but these real strategies from regular folks can help speed up your progress A P R I L // M E N S H E A L T H C O M S G GET IN TOUCH WITH US AT: menshealth.com.sg/connect GROUP EDITOR-IN-CHIEF Caroline Ngui, nguislc@sph.com.sg GROUP EDITOR Raymond Goh, raygoh@sph.com.sg EDITORIAL Editor Kelvin Tan, kelvtan@sph.com.sg Content Producer Gilbert Wong, gilbertw@sph.com.sg Senior Manager,Administration & Editorial Support Unit Juliana Chong, julianac@sph.com.sg Administrative Assistant Ho Mei San, meisanho@sph.com.sg CRE ATIVE Art Directors Jason Tan, jasontan@sph.com.sg Ashruddin Sani, ashdin@sph.com.sg Michael Chian, cmichael@sph.com.sg Ray Christian Tiscay, rayt@sph.com.sg Chief Photographer Veronica Tay, verontay@sph.com.sg Executive Photographers Frenchescar Lim, frenchl@sph.com.sg Tan Wei Te, tanweite@sph.com.sg Photographers Darren Chang, darrenc@sph.com.sg Vee Chin, veechin@sph.com.sg Angela Guo, 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TALK ABOUT THEIR RESULTS WE SHOW OURS ACHIEVE REAL RESULTS WITH: • Personalized nutrition and training plans which evolve as your body changes 13 weeks 12 weeks 15 weeks 12 months 12 weeks • The most energetic personal training atmosphere in Singapore • Regular BodyProphet ™ hormonal profiling 12 weeks 12 weeks weeks 12 weeks 12 weeks MANULIFE TOWER 12 weeks 12 weeks months 12 weeks months NOW YOU TOO CAN ACHIEVE MAXIMUM RESULTS IN MINIMUM TIME CONTACT US TODAY FOR YOUR COMPLIMENTARY TRAINING SESSION TEL: 65 6536 8649 EMAIL: SG@UPFITNESS.COM WWW.UPFITNESS.COM.SG ULTIMATE PERFORMANCE CROSS STREET #01-01 MANULIFE TOWER SINGAPORE 048424 LONDON | MANCHESTER | MARBELLA | HONG KONG | SINGAPORE | SYDNEY | DUBAI | AMSTERDAM | LOS ANGELES Global Editions/ EDITORS-IN-CHIEF ED'S NOTE Australia IAN COCKERILL Brazil SERGIO XAVIER SKILLS YOU’LL HAVE FIGURED OUT AFTER READING THIS ISSUE Bulgaria VLADIMIR KONSTANTINOV China ZHOU SONG Croatia ROBERT FRKOVIC APRIL FOOL’S DAY, EVERY DAY France PATRICK GUERINET THE TRICK TO TELL A JOKE 44 Ed i tor Greece VASSILIS GEORGAKAKOS Hungary MÁTÉ PÁSZTOR We all know that laughing feels good It’s a bonding, endorphin rushing sensation that can actually boost your brainpower Einstein always attributed his brilliant mind with a childlike sense of humour, and he was right An Austrian study found that funny people - particularly those who enjoyed a darker sense of humour - show signs of high IQ It’s thought it’s a ‘heritable trait’ that signals mental, emotional and intellectual agility to a prospective mate Still need convincing? Regular laughter can protect your recall ability It reduces the production of stress hormone cortisol, high levels of which not only eat away at muscle but, “can cause damage to your hippocampus, the area of the brain that deals with memory,” says Loma Linda University’s Dr Gurinder Bains He advocates a daily chuckle to keep you bright Even if only to summon timely Peep Show references In addition, a Florida International University study found that hospital patients who were shown classic comedies like A Fish Called Wanda while recovering from surgery reported perceiving faster recovery They also requested fewer painkillers than patients who were shown thrillers such as Die Hard II In this case, John Cleese outwits John McClane It’s a reason to laugh hard with a vengeance Germany MARKUS STENGLEIN India AROON PURIE Indonesia NINO SUJUDI Italy ENRICO BARBIERI Kazakhstan ANDREY MANUYLOV Malaysia JOHN NG Netherlands JAN PETER JANSEN Philippines ALLAN MADRILEJOS Poland KRZYSZTOF KOMAR Portugal PEDRO LUCAS Romania MIHAI GHIDUC Russia KIRILL VISHNEPOLSKY Serbia and Montenegro IVAN RADOJCIC Singapore KELVIN TAN South Africa JASON BROWN South Korea SEUNG KWAN PAIK Spain JORDI MARTINEZ Thailand CHATCHAWIN UNHANUN Turkey FATIH BÜYÜKBAYRAK Ukraine DMITRY PRIBYTKO United Kingdom TOBY WISEMAN INSTAGRAM DATING TIPS THAT WORK 18 ARGENTINA ARUBA HOW TO SLEEP BETTER 28 WHAT SHAOLIN TRAINING IS LIKE 64 Latin America FRANCISCO CUEVAS CHILE COLOMBIA COSTA RICA CURAÇAO DOMINICAN REPUBLIC ECUADOR IF YOU’RE DYING 26 EL SALVADOR GUATEMALA HONDURAS MEXICO NICARAGUA PANAMA PERU VENEZUELA M E N S H E A L T H C O M S G // A P R I L THOMAS D’ESTHETIQUE SPECIAL FACE OFF THE AQUA PEEL THERAPY AT THOMAS D’ESTHETIQUE CLEANSES, EXFOLIATES AND HYDRATES THE SKIN – MINUS THE HASSLES e don’t always understand how a facial works And most of what the therapist tells us eventually comes to nought midway through the massage But if you have had a facial before, you would know that the most intense part would be the “extraction” This is when pores are pressed, probed and squeezed to expel the gunk trapped beneath your skin While this clears up your complexion, it’s also when one experiences the most discomfort TRIPLE ACTION At Thomas D’Esthetique, a men’s only aesthetics and wellness centre, the signature Aqua Peel treatment does away with the pain but retains similar, if not better, results The three-step therapy begins with the Alpha Hydroxy Acid (AHA) solution that is said to target wrinkles and slow down the signs of ageing, while firming up and toning the skin The solution is applied on the dermis by way of a pen-shaped instrument The tip of the device comprises three holes As it pulsates to massage the skin and apply the AHA solution, the middle hole siphons away the impurities from the skin The treatment ends with a moisturiser (dispensed from the third outlet) that’s massaged onto the face, which is followed by a facial mask The cold, muddy cover provides a refreshing feel and rejuvenates the skin at the same time More importantly, the entire treatment provides cleansing, exfoliation, extraction, hydration and antioxidants, without the need for any intense “battering” or squeezing of your skin AFTERGLOW The Aqua Peel is suitable for all skin types, whether dry, oily or acne-prone And it requires a first-hand experience for its efficacy to be believed While the therapy may leave your face slightly red and tight, the results include an obvious natural glow on the skin Better still, the sparkle lasts beyond the treatment, and the face feels fresher and rejuvenated with each passing day SPECIAL Present this page and redeem one Aqua Peel treatment at only $198 Call for an appointment Thomas D’Esthetique is located at #03-01 Excelsior Shopping Centre For more information, please call 6337-6858 AT M E N S H E A LT H C O M S G LIKE US AT www.facebook.com/ menshealthsingapore FOLLOW US ON www.twitter.com/ menshealth_sg VIE W OUR PHOTOGR APHS AT The Full Body Travel Workout You Can Do On A Holiday Sitting for a prolonged period of time on a plane can take a toll on your body When you finally get to your destination, try these simple workouts to loosen up https://www.menshealth.com sg/fitness/full-body-travelworkout-plane-holiday/ www.instagram.com/ menshealth_sg The Most Useful E-mail In Your Inbox Sign up for our newsletter when you register to be a member on Menshealth.com.sg and receive free expert advice and tips delivered straight to your inbox Each week, you’ll learn how to upgrade your muscle gains, look like a million bucks and get the girl www.bit.ly/1YHEeSA •M H VID EO• What Is The IIFYM Diet & Is It Good? Most people don’t like the taste of mock meat, but can this new vegan pizza alternative with plant-based “meat” change your mind? https://www.menshealth.com.sg/weightloss-nutrition/mock-meat-pizzaexpressverde-vegan-pizza-taste/ TEXT GILBERT WONG Can flexible dieting (or “If It Fits Your Macros”) actually be good enough for you to see results? https://www.menshealth com.sg/weight-loss-nutrition/ if-it-fits-your-macros-iifymdiet-flexible/ Mock Meat On Pizza: Does PizzaExpress Verde Vegan Pizza Taste Like Real Meat? PHOTOS 123RF M E N S H E A L T H C O M S G // A P R I L WEIGHT LOSS REAL WEIGHT LOSS TIPS FROM REAL PEOPLE And they’re scientifically- backed, too PHOTOS 123RF 68 M E N S H E A L T H C O M S G // A P R I L On multiple threads, people share which habits made a meaningful impact in their weight loss efforts Although respondents are from everyday users, many of the tips have a strong backing in science We looked to Reddit for the best weight loss strategies that helped real people shed pounds Try them out and see if they work for you, too T E X T A L IS A HRUS T IC A ND ME L IS S A M AT T HE W S It goes without saying that losing weight is hard Sometimes, particularly on days when you want to down an entire pizza, getting advice from other dieters can keep you on track to achieving your weight loss goals Dieting is a popular Reddit topic and many turn to the message boards asking for weight loss and workout tips/ tricks that actually work “DRINK WATER INSTEAD OF SODA.” It’s a simple, but effective, swap Nixing empty, liquid calories— like soda, booze, and sugary coffee drinks—will make a big impact Soda is loaded with sugar and potentially sketchy ingredients For instance, one can of Coke contains 39 grams of added sugar (more than your daily recommended max of 36 grams) and 140 calories Just one a day will save you nearly 1,000 extra calories a week Plus, drinking the sweet stuff might increase your risk of some serious health conditions One study published in the Journal of Nutrition suggests that people who sip sugary drinks like soda have 10 percent more visceral fat—the fat you can’t see hiding deep within your body around your organs— than people who avoid the stuff This type of fat has been linked to heart disease and diabetes “MEAL PREP WILL CHANGE YOUR LIFE.” If you have a hard time making healthy food choices in the moment, prepping meals ahead of time can save you from those impulsive not-sogreat decisions Hectic work schedules and family commitments make it hard to turn down fast food or frozen meals that can be made in minutes Taking a day or two out of your week to prep will ensure that your meals are full of muscle-building protein, filling fibre, and healthy carbs and fats—all essentials when you’re looking to drop pounds “INTERMITTENT FASTING IT’S BEEN WEEKS I’VE LOST 8KG.” More than one person on Reddit gave a shout out to intermittent fasting Basically, your eating is restricted during set times and you eat as normal—or even more than you would otherwise—during others In fact, intermittent fasting is just as effective for weight loss as daily calorie restriction, according to a study from the ANY DIET CAN WORK—AS LONG AS YOU’RE CONSISTENT AND ABLE TO STICK WITH IT “THE PEOPLE WHO CAN BENEFIT FROM THIS TYPE OF ALTERNATE-DAY FASTING ARE THOSE WHO WOULD RATHER FEEL LIKE THEY AREN’T RESTRICTING FOOD INTAKE 3.5 DAYS OUT OF THE WEEK University of Illinois at Chicago In this experiment, people who fasted ate 25 percent of their daily calorie needs every other day, known as “fast days.” On their “feast days” they ate 125 percent of their calorie needs So if you typically eat 2,000 calories a day, you’d eat 500 calories one day, followed by 2,500 the next Any diet can work—as long as you’re consistent and able to stick with it “The people who can benefit from this type of alternate-day fasting are those who would rather feel like they aren’t restricting food intake 3.5 days out of the week,” Men’s Health nutrition advisor, Alan Aragon, M.S told us That means you find it hard to stick to a diet all the time, and you’d like the flexibility that feast days can give you “ONE SUSTAINABLE CHANGE AT A TIME.” Overhauling your diet and fitness routine can be daunting, which is why Reddit user p-nutz encourages people to start with just one small tweak For example, make your goal to walk every day rather than to run three miles “After a while that will be normal,” the Redditor writes “Then tackle any mindless eating until that’s normal Eat healthier food until that’s normal Count calories until it’s second nature, maybe start paying attention to macros after a while, join a gym or pick up that hobby you’ve been wanting to try,” they explain In 2009, a combined task force made up of the American Society for Nutrition, Institute of Food Technologists, and International Food Information Council, concluded that small changes were the best way to tackle obesity This is because small tweaks, like walking everyday, are easy to maintain “GO SLOW.” Although everyone wants the pounds to come off the instant they adopt healthy habits, quick weight loss isn’t necessarily the best as it can be hard to maintain and result in muscle loss “It’s frustrating in the moment, but much more satisfying over time than yo-yo crash dieting,” says Redditor verascity, who lost 27kg “NOT DRINKING ANY CALORIES MAKES A HUGE DIFFERENCE.” Although smoothies or protein shakes may seem like a healthy choice, they don’t always keep you satisfied Redditor lazerdude07 attributes this small tweak with making a significant change in his weight loss efforts Liquids empty out of your stomach in less than an hour while solid foods take two to four hours Plus, blending foods pulverizes their fibres and your body breaks them down faster, reducing satiety “ALL YOU REALLY NEED IS DECENT MOVEMENT EVERYDAY.” “I lost 40kg a few years ago,” one user wrote “The only thing that really worked for me was to cardio every single day, just 30 of good cardio a day.” The user added: “All you really need is decent movement every day Jumping jacks are really effective for weight loss, they helped me most.” Cardio can feel like a chore, 69 A P R I L // M E N S H E A L T H C O M S G WEIGHT LOSS but according to a study in BMC Public Health, overweight people who included both cardio and weight training into their 12-week exercise program lost more body fat than those who stuck to just one or the other “COOK ALL YOUR OWN FOOD.” “Don’t eat anything that comes out of a bag, box, or restaurant,” one user pointed out in the thread It’s a good point: One study from the U.K found that people who ate more than five homecooked meals per week were 28 percent less likely to have an overweight body mass index (defined as anything above 25) and 24 percent less likely to have excess body fat than those who ate less than three homecooked meals per week That’s because people who whip up their own meals tend to use healthier prep methods, eat a larger variety of foods (like fruits and vegetables), and eat less processed foods, which tend to be higher in added sugar and calories, the researchers note What’s more, cooking at home motivates you to add other healthy habits into your daily routine, like exercising regularly “INCLUDE FRUITS AND VEGETABLES WITH EVERY MEAL.” You’re probably not eating enough fruits and vegetables, according to data from the U.S Centers for Disease Control and Prevention (CDC) Only 12 percent of Americans eat at least 1.5 to cups of fruit, while only percent down a minimum of to cups of vegetables a day 70 M E N S H E A L T H C O M S G // A P R I L But filling your plate with fruits and vegetables is crucial if you want to eat more food while downing fewer calories (Two cups of broccoli serves up only 109 calories Compare that to just one cup of white pasta, which gets you around 200 or more.) Fruits and vegetables also contain lots of gut filling fibre, which will help keep your hunger at bay between meals Plus, packing in colourful produce can reduce your risk of chronic health issues, like heart disease, type diabetes, obesity, and even come cancers, says the CDC report Try this: Fill half your plate with fruits or vegetables, and split the other between quality carbs (like whole grains) and lean protein for a satisfying meal, Wesley Delbridge, R.D., spokesperson for the Academy of Nutrition and Dietetics, “KETO HAS WORKED FOR ME BUT MOSTLY BECAUSE IT HELPS ME REDUCE MY CALORIE INTAKE.” IF YOU CAN STICK WITH KETO, YOU SHOULD GO INTO IN A KETOGENIC STATE, WHICH WILL THEORETICALLY FORCE YOUR BODY TO RUN ON FAT RATHER THAN GLUCOSE (A TYPE OF SUGAR FOUND IN CARBS), HELPING YOU BURN FAT BY DEFAULT The ketogenic diet is not exactly new The model is similar to the Atkins diet of the early 2000s, but focuses more heavily on carb restriction When you go keto, 60 to 80 percent of your diet is composed of fat, 10 to 15 percent comes from protein, and less than 10 percent is made up of carbs Here’s the thing: Keto is extremely restrictive, which automatically means it won’t work for everyone But if you can stick with it, you should go into in a ketogenic state, which will theoretically force your body to run on fat rather than glucose (a type of sugar found in carbs), helping you burn fat by default Plus, as the Reddit user noted, you’re forced to eat a limited number of foods, which means you have less of any opportunity to rely on unhealthy options Plus, you can’t really eat carbs, so you will immediately eliminate refined carbs, like sugar cereals and packaged snacks, which can help you reduce your calories PRODUCTS • PROMOTIONS • EVENTS THOMAS D’ESTHETIQUE Men are increasingly paying more attention to their appearance - and what brings out the most of our eyes are our eyebrows If you have unruly eyebrows (or worse, the dreaded unibrow) you’ll wanna get them cleaned and neat before you head out to any wedding dinner Thankfully, Thomas D’Esthetique offers latest eyebrow enhancement services such as micropigmentation and feathering, allowing you to have them thickened, arched, elevated, or shaped according to what you fancy Contact 6337-6858 or visit the salon at #03-01 Excelsior Shopping Centre for more info AMARIS B PICO Acne Scars Laser with PICOCARE can reduce your acne scars significantly in lesser time with better efficacy and much lesser downtime than traditional fractional lasers It is an FDA-approved Picosecond laser that comes with a fractional hand piece, the HEXA MLA, which uses the principle of Laser Induced Optical Breakdown (LIOB) Its laser energy penetrates better into skin treating targeted areas without causing damage to the skin surface Dr Ivan Puah holds a Graduate Diploma in Family Practice Dermatology from the National University of Singapore He is also the only appointed trainer for PICOCARE in Singapore.” For more info, head to Amaris B Clinic, 140 Arab Street, or www.amaris-b.com LONGINES HYDROCONQUEST COLLECTION The Swiss Watch Brand introduced the iconic sports line’s newest models, which feature a coloured ceramic insert on the bezel The event, which was attended by Longines Ambassador of Elegance Aaron Kwok, took place on the rooftop of the Fullerton Bay hotel The HydroConquest collection is inspired by the unique requirements of scuba diving and features water-resistance to 300 metres, a unidirectional rotating bezel, a screw-down crown and case back, crown protection and a double security folding clasp with integrated diving extension For more information head to www.longines.com TEXT K E LV I N TA N BEYOND MEAT Mezza9 at Grand Hyatt Singapore was the first F&B outlet to launch the Beyond Burger - a plant-substitute burger- and it proved to be a big hit In just three days over 3,000 burgers were sold at the food truck set up at the hotel driveway What is the Beyond Burger, you ask? It’s the world’s first plant-based burget that looks, cooks and tastes like a fresh beef burger It has all the juicy, meat deliciousness of a traditional burger, but comes with the upsides of a plant-based meal The Beyond Burger 20g of plant-based protein and has no GMOs, soy and gluten Now Beyond meat is available at NTUC Finest, Little Farms, Four Seasons Organic Market, Habitat, Honestbee Online and RedMart 71 A P R I L // M E N S H E A L T H C O M S G NUTRITION KETO NATION How bodybuilders, biohackers, scientists, nutrition nerds, and hucksters helped an extreme diet go mainstream M E N S H E A L T H C O M S G // A P R I L PHOTOS THE VOORHES 72 THE CRAZY DIET WAS SCIENCEBASED: THE ABSENCE OF CARBS AND ABUNDANCE OF FAT PUSHES YOUR BODY INTO A BIOLOGICAL STATE CALLED KETOSIS, DURING WHICH YOU BURN FAT INSTEAD OF GLUCOSE treatment for epilepsy since 500 B.C Your body usually runs on sugars harvested from the carbs you eat You store around 2,000 calories’ worth of sugars in your liver and muscles Your body burns through that in about 48 hours, which is when an evolutionary survival mechanism kicks in Your body switches to its stored fat, some of which is converted to a fuel called ketones This state is called ketosis (defined as registering 0.5 to millimoles of ketones per litre of blood) In the early 1920s, Mayo Clinic doctor Russell Wilder, M.D., started tinkering with a fat-centric diet that mimicked the effects of fasting by depleting the body of sugar He tested his “ketogenic” diet on people with epilepsy, and ever since, it’s been an effective treatment for seizures Weight loss entered the fold in 1972, when Robert Atkins, M.D., published his first diet book The first weeks of his eponymous diet centred on eating fat and very little carbs to induce ketosis, a “happy state [in which] your fat is being burned off with maximum efficiency and minimum deprivation.” That was how keto blipped on the radar of Stephen Phinney, Ph.D., an MIT–trained nutritional biochemist, who began researching this way of eating for endurance sports Then, in 1976, a ketosisleveraging method called the Last Chance Diet took off Its rule: You drink a fat- and proteinrich concoction until you lose your desired amount of weight The diet’s creator, osteopath Robert Linn, D.O., sold about SGD$54 million worth of his elixir But you were also supposed to have a physician’s supervision to ensure you were TEXT MICHAEL EASTER Greyson Lopez’s friend was about to be kicked out of the military for being too chubby It was late 2017, and Lopez noticed his friend started losing weight—fast “He’d lost 9kg in 20 days,” says Lopez, 23, who works in IT for the Navy “So I asked, ‘How’d you it?’ ” Searching for a lose-it-quick plan, the rapidly becoming-lessfat guy explained, he’d gone to Reddit, where he glommed on to a thread on the “ketogenic diet.” People in the 870,000-strong /r/keto subreddit posted about losing 23.5kg in 52 days, not feeling hungry, and even being able to focus better However, the diet was, to put it mildly, contrarian in the same way you might say American politics is “divided.” First, you eat very limited carbs Low-carb isn’t radical, but ketogenic is ultralow: less than 50 grams a day Fruit is mostly a no, and you strictly cap vegetables Yes, vegetables Next, you’re limited to 100 grams a day, at most, of protein, that muscle-building nutrient embraced by nearly every other diet What’s left? Fat Lots of it: marbled steak, oily fish, yolky eggs, and streaky bacon Top it all with butter, olive oil, and lard A classic keto diet consists of 90 percent of calories from fat, percent from protein, and percent from carbs The diet is, indeed, a giant F-U to the food pyramid But Lopez’s friend said the crazy diet was science-based: The absence of carbs and abundance of fat pushes your body into a biological state called ketosis, during which you burn fat instead of glucose Lopez—who was 1.75m, 90kg, and “a bit portly”—was intrigued His online digging led to the Joe Rogan Experience podcast Rogan, a college dropout and self-described “silly b*tch,” unpacks complex topics with no pretense He was interviewing the top keto researcher, Dom D’Agostino, Ph.D., a professor of physiology at the University of South Florida “It was interesting to hear a scientist talk about what he eats and why,” says Lopez D’Agostino is not a salesman, and he did not create the diet Which raises the question: Who did? That’s when things get weird, involving a two-time felon, medical misconduct, and multiple deaths But Lopez didn’t know about keto’s history He just wanted to find out if the hype could be real “I threw out all my carb-heavy foods, like ramen and Hot Pockets,” he says “Then I grabbed as much bacon, grass-fed butter, and steak as I could find.” What makes a fad diet tip? That’s a question Adrienne Rose Bitar, Ph.D., a nutrition historian at Cornell University, has spent her career answering “Most diets start with some unhappiness we have with our lives and bodies,” she says Then you need a simple, counterintuitive message that resonates at the right time and place and blames a single culprit for your dissatisfaction Low-fat diet: Fat is bad; don’t eat fat Paleo: Processed foods are bad; eat only preindustrial foods like a caveman With keto, you just what your doctor (and mum) told you not to: Eat fat and skip the veggies While this partly explains keto’s rise, it overlooks a critical aspect The keto diet, it turns out, wasn’t engineered for weight loss Fasting has been used as a 73 A P R I L // M E N S H E A L T H C O M S G NUTRITION KETO DIET IS CONSIDERED SAFE WHEN DONE RIGHT, THE EMPHASIS ON SATURATED FAT AND THE LACK OF NUTRIENTS MAY AFFECT HEART HEALTH OVER TIME getting the necessary vitamins and minerals, says Phinney Few people did Robbed of minerals, your body can’t perform certain functions, like sending electrical impulses to your heart As a result, the Last Chance Diet contributed to the deaths of at least 60 people The fallout included new regulations, a negligence lawsuit for Dr Linn, and Phinney and his research on ketosis being banished to academic Siberia Still, Phinney forged on, conducting studies that, for example, showed that liquid ketogenic diets with adequate minerals don’t cause heart problems In 1988, Optifast emerged Like the Last Chance Diet, it was a liquid diet, but with sufficient vitamins and minerals, plus a celebrity endorser: Oprah Winfrey “She did it for four months,” says Phinney “One day she opened her show pulling a red wagon that contained 67 pounds of pig and beef fat And she points to it and says, ‘That’s how much weight I’ve lost.’ ” The Oprah Effect was soon in full 74 M E N S H E A L T H C O M S G // A P R I L effect: Optifast immediately received more than 200,000 inquiries, and keto research surged in the early ’90s That’s when the diet was adopted by the hard-core bodybuilding underground “I first heard about keto from this guy named Dan Duchaine,” says D’Agostino, as did a handful of other key nutrition researchers interviewed for this story Duchaine, who passed away in 2000, was a two-time felon credited with promoting the steroid movement of the ’90s and, yeah, reviving keto as a way for bodybuilders to drop fat quickly for competition And with the rediscovery of the Atkins diet in the 2000s, new generations of Americans warmed to the idea that lowcarb could be a safe diet tool The scaling up of keto starts with a study published in Science in January 2013 Scientists at the Gladstone Institute, a San Francisco– based research center, found that powerful antioxidant and anti-inflammatory genes are activated by betahydroxybutyrate, a ketone body produced when you limit calories or carbs The keto diet could, as the press release put it, “slow the ageing process and may one day allow scientists to better treat or prevent agerelated disease, including heart disease, Alzheimer’s, and many forms of cancer.” Nutritionally woke biohackers—interested in keto for fat loss, athletic performance, productivity, and longevity in equal parts—began to self-experiment Among them was Tim Ferriss, the Princeton-educated, Silicon Valley–based podcaster and author of The 4-Hour Work Week He’d dabbled in keto— writing that it’s “incredible for simultaneous fat loss and lean muscle gain, though perhaps needlessly complicated for nonathletes.” In 2013, he posted to his blog a video of Peter Attia, M.D., a longevity expert Dr Attia talked about his battle with metabolic syndrome and how keto changed his body and health in ways exercise and vegetables could not He revealed graph after graph plotting keto’s positive impact on his triglycerides, cholesterol, and blood glucose levels Ferriss’s one million monthly followers, people obsessed with data and anything that would give them a quantifiable edge, tested out the keto eating plan Traditionally, diets were religious: halal, kosher, Lent “Many diets were actually plans to purify the soul—and an impure soul meant you could go to hell,” says Bitar “But recently diet has become a means to creating an optimized self.” In place of dogma, you have data The number of people searching for the keto diet immediately doubled and continued to trend upward as other lifestyle gurus, like Dave Asprey and Mark Sisson, jumped aboard As keto’s popularity increases, the medical establishment cautions that although the diet is considered safe when done right, the emphasis on saturated fat and the lack of nutrients may affect heart health over time “We still don’t have enough long-term evidence on what happens to your body after ten years of ketosis,” says Stephan Guyenet, Ph.D., a nutrition researcher and author of The Hungry Brain Keto’s other benefits— reduced hunger and increased focus—stoked the biohacker bros “Keto does control hunger,” says Guyenet The driver, he says, may be the extreme nature of the diet “Carbs and fat together stimulate dopamine release and activate motivational circuits in the brain that drive us to eat,” he says Consider ice cream: It’s only so appetizing because it’s both sweet and fatty As for the mental clarity that many advocates swear by? Controversial Any effect is probably due to eating less junk food, which can cause a bloodsugar roller-coaster effect and impact mood, says Nicole Avena, Ph.D., a neuroscientist at Mount Sinai in New York City However, there are people for whom keto does deliver unique benefits: type diabetics Recent research by Phinney showed that those who followed a ketogenic diet and received diet counselling for a year significantly decreased diabetes-medication usage and lost an average of 13.6kg Thanks to the Internet telephone effect, the claims for keto became grander Then something happened that pushed the diet to the top of Google News On November 3, 2015, Ferriss aired a podcast with D’Agostino “That is the tipping point of when the diet comes into the vernacular and zeitgeist of the country,” says Andy Galpin, Ph.D., a humanperformance researcher at California State University, Fullerton The episode’s title: “Dom D’Agostino on Fasting, Ketosis, and the End of Cancer.” Ferriss told the story of a friend with testicular cancer who would fast for three days, entering into ketosis, before chemotherapy D’Agostino noted that anyone with cancer needs medical supervision of their diet, but also said: “If you put your physiology into a state of fasting ketosis, that puts tremendous metabolic stress on cancer cells that are highly dependent for survival and growth on high levels of glucose and insulin By subtracting them of those growth needs, they can [die], and you could potentially purge yourself of some precancerous cells.” When asked about that quote, D’Agostino says, “The episode’s title is unfortunate,” but he points out that his research does suggest keto can help slow the progression of some cancers, though it speeds up others “It’s much more complicated than ‘starve your cancer of sugar,’ ” he says (Ferriss declined to be interviewed for this article.) The Ferriss podcast was a gateway to The Joe Rogan Experience, and soon Rogan’s 30 million monthly listeners were hearing from keto experts, including D’Agostino in November 2017 As keto spread from Silicon Valley to the rest of the country, the emphasis shifted from self-optimization to the concerns of the everyman still working 40-hour weeks: weight loss Keto thrives in the vortex of social media It’s highly viral because it’s photogenic, offering swift results and dramatic befores and afters on Instagram “Short-term carbohydrate restriction can cause 2.2kg to 4.5kg of almost immediate water loss,” says Galpin And you have lots of data Ketosis is a moving target: Some people lapse into it when they eat less than 20 grams of carbs a day, while others can eat up to 50 So you need to collect data and check your levels with a device And because a single carrot can toss you out of ketosis, you need to quantify each meal, weighing your food and using a nutrition app to calculate the exact ratio of fats to proteins to carbs Within a year of the Rogan podcast, keto cookbooks flooded the market, searches for keto hit 17 million per month, and Orian Research estimated keto is a SGD$6.7 billion industry A modified version, with 80 percent fat, 15 percent protein, and percent carbs, has emerged as the most popular, and keto cycling (doing one week of keto per month) became a thing And because people on keto often lack nutrients like vitamin C, magnesium, and fibre, there’s been a supplement gold rush for brands behind products that make staying on the diet easier Which brings us back to Lopez and the question: Does keto work for weight loss? In the short term, yes “But the weight-loss effects are primarily driven by the suppression of appetite, which in turn regulates calorie intake,” says D’Agostino In other words: When you limit what you eat, you limit what you eat Weight-loss diets usually come down to eating less Consider the results of an influential 2018 study in JAMA It found no significant difference in the amount of weight loss at one year between people who ate a low-fat diet and those on a low-carb diet But the study’s results suggest an important factor about diets: individual preference Some people lost 29.5kg; others on the same diet gained 9kg Greyson Lopez is now 12 months into his keto journey “I’m down 22.6kg,” he says His friend, meanwhile, bailed after three months, when a crosscountry move made it hard to stay on keto “The thing is, you can’t cheat, or it knocks you out of ketosis,” says Lopez He prepares all his meals at home A go-to is steak topped with butter and asparagus spears Lopez plans on sticking to the diet, even though it makes him “that picky a**hole” in social settings “I recently listened to this debate on Rogan with D’Agostino and Layne Norton [Ph.D.], an expert who was more moderate,” he says “And the conclusion was that the best diet is whatever diet works for you Keto works for me.” 75 A P R I L // M E N S H E A L T H C O M S G FITNESS REV YOUR RUN HOW A RUNNING RESOLUTION CAN LEAD TO BETTER RESULTS Knowing what running goals to set is more important for your progress than you think Just take it from 34-time marathon runner, and 14-time Ironman finisher, Dr Jordan Metzl 76 M E N S H E A L T H C O M S G // A P R I L COMMITTING TO A SPECIFIC EVENT SIX MONTHS IN THE FUTURE, PREFERABLY ONE SLIGHTLY OUTSIDE OF THE COMFORT ZONE, WILL BETTER HELP YOU MAINTAIN FOCUS TEXT D METZL, M.D FOR RUNNER’S WORLD PHOTOS(RACE NUMBER) TREVOR RA AB, (RUNNING MAN_123RF As the calendar page flipped to January first a few months ago, most people would’ve unsurprisingly set a New Year’s resolution Many of those post-holiday promises included being more active in the coming year—to move more, to sit less, to take the stairs in lieu of the elevator, and maybe even to sign up for a race You, on the other hand, likely won’t feel that gravitational pull to pledge more movement I mean, you’re already logging double-digit kilometres each week You’re active most days—if not every day Sure, increased fitness is the most common resolution among the general population, but doesn’t that mean that we, as highly motivated runners, can get a pass on the tradition? When it comes to fitness, we’ve already proven that we’re up to the task But if you look at the science, the answer is clear: Runners can and will benefit from setting a New Year’s resolution The trick is doing it the right way While we all daydream about breaking the tape, the truth is that very few of you reading this will ever finish on the podium (Sorry, just being honest.) Does that mean we should all quit? No way But setting a goal that is challenging yet attainable can actually improve your performance along the way, suggests a study published in the Journal of Economic Psychology Researchers looked at available marathon data from 1970 to 2015 and found that younger runners improved as they crossed into a new age group and the Boston Marathon qualifying time became more attainable That super specific goal, like a Boston Qualifying (BQ) time for example, is key as additional research shows that gunning for a specific finish time that’s just a little beyond your expected finish time can push you to run faster Plus, the goal itself helps quiet the doubts that can creep up in your mind Young elite athletes who attended an hour-long goal-setting session for 12 weeks had less fear of failure than those who didn’t, according to a study in the International Journal of Sport and Exercise Psychology My take: Set specific goals that are tough but doable Intention is half the battle; the other half is sticking with it in the long run (literally) Here are three essential components that can keep you on track HAVING FUN What makes you smile? Does racing light your fire? Or maybe it’s a solo jaunt on empty roads in the quiet countryside? Whatever it is, pinpoint what FIND THE RIGHT COMMUNITY Motivation comes in many forms, so try out different types of social running to nail down what works makes you happy and add more of it to your routine A 2017 study found that runners who smiled during exercise had a lower perceived rate of exertion than those who did not Translation: Smiling makes running feel easier FORMING A COMMUNITY Although heading off to run solo is far better than sitting on the couch, those who engage in community-based fitness programs have been shown to be more compliant with exercise Grab an accountabilibuddy, join your local running group, or show up to a track night Doing so will mean you’re much more likely to escape the sofa SETTING GOALS Whether it’s a mile or a marathon, we already covered how setting a goal can inject your running life with new energy But committing to a specific event six months in the future, preferably one slightly outside of the comfort zone, will better help you maintain focus Look for a race that inspires (and maybe even scares) you a bit If all that’s not convincing enough, we should keep at this running thing all year because it is among the most effective forms of preventive medicine Studies show runners experience decreased risks of heart disease, depression, and even certain types of cancer as compared to less active people Although landing a podium position someday would be a nice perk, the real benefit from running lies in the medicine of consistent movement, day after day, year after year THE RUNNING DOCTOR Jordan D Metzl, M.D., is a renowned sports medicine physician at the Hospital for Special Surgery in New York City He is THE GO-TO RUN BUDDY An exclusive running partner is great—until he or she gets injured or goes on vacation, and you’re suddenly a solo act That’s why having multiple training buddies you rotate through is smart if you love partner runs You might have one chatty partner for slowerpaced long runs, but one performance-focused bud for speed-work days, says Andrew Allden, women’s cross-country coach at the University of South Carolina in Columbia THE FUN RUN CREW Running with a group can be a very effective training tool that helps you stay interested by making running a social experience First, search for what options you have available in your area Then reach out to see if the club matches your goals—like how often and what days they meet, or if there are fun perks like post-run tacos or beers THE COMPETITIVE COACHED CLUB If you’re looking for more structure than fun, a coached club might be right “The common misconception is that clubs are only for good runners Actually, clubs are how runners get better and improve,” says Steve Vaitones, managing director of USA Track & Field New England a 34-time marathon runner, 14-time Ironman finisher, and author of Dr Jordan Metzl’s Running Strong Follow him @drjordanmetzl 77 A P R I L // M E N S H E A L T H C O M S G THE POWER TO DECIDE Your essential monthly tech companion Available in both print and digital hwm.hardwarezone.com.sg M E N ’ S H E A LT H S U B S C R I P T I O N SUBSCRIBE TO MEN’S HEALTH ENJOY UP TO 50% OFF WHEN YOU SUBSCRIBE NOW! ONE-YEAR PRINT & DIGITAL SUBSCRIPTION AT $67.60 (USUAL: $144) ONE-YEAR PRINT SUBSCRIPTION AT $57.60 (USUAL: $72) ONE-YEAR DIGITAL SUBSCRIPTION AT $35 (USUAL: $72) WWW.MENSHEALTH.COM.SG/SUBSCRIPTION THE BEST TIPS PS FIT WE COULDN’T F UE INTO THIS ISSUE PUMPKIN POWER According to scientists at Sun Yat-sen University in China, a generous serving of the American autumn staple is a powerful ally in your fight to reduce your risk of cancer as you age Pumpkins are rich in vitamin A-like phytochemicals called carotenoids, which have been shown in previous studies to protect you against prostate cancer Oncologists have also discovered that these chemicals lower your chances of developing lethal colorectal tumours In the new study, scientists analysed the diets of 1,690 people, half with colorectal cancer and half without, focusing specifically on each individual’s daily intake of carotenoids They discovered that the more of these antioxidants the study’s subjects consumed, the lower their risk of developing colon cancer tended to be Carrots and peppers are also rich in carotenoids, but the participants who were least likely to suffer from the disease were those whose diets contained a higher amount of beta-cryptoxanthin, a compound that happens to be plentiful in pumpkins TRY MAGNEZZZIUM Magnesium supplements helped some older people fall asleep faster and increase the quality and duration of those z’s Trying them? Take only recommended doses, obviously Journal of Research in Medical Sciences DECAFFEINATE YOURSELF Don’t be fooled – decaf still c ontains some caffeine Sub in a mug chamomile to put a lid on caffeine-related tossing and turning Journal of Clinical Sleep Medicine WAKE AND BAKE Open seating? Set up by the window One study found workers with exposure to daylight have better sleep than their cave-dwelling office peers Journal of Clinical Sleep Medicine STOP THE LEAK To stem 2:00A.M toilet trips, skip late-night liquids and try compression socks The socks prevent the fluid accumulation in your legs that can give you the urge to pee Cleveland Clinic LET YOUR SLEEPING DOG LIE Having the dog in your bedroom (on the floor, not licking your face) doesn’t disrupt shut-eye – your hound can provide a sense of comfort and security that may help you snooze MayoClinic Proceedings TEXT GILBERT WONG PHOTO 123RF FIGHT THE COLD WITH EXERCISE During exercise, the number of infection of infection-fighting T-cells in the blood can increase to 10 times the normal amount In earlier studies, scientists noted a steep decline of these lymphocytes in the hours following a workout and assumed they were being lost or destroyed – leaving the body open to illness However, according to the new research, published in Frontiers in Immunology, the cells are simply being relocated to areas more susceptible to infection – your lungs, for example – ready to repel invading pathogens Working out for two hours was found to provide the optimal boost to your defences That means getting ahead of the pack on your half-marathon plan could be the most effective way to outrun office bugs TURN YOUR MORNINGS AROUND WITH GLENN AND THE FLYING DUTCHMAN WEEKDAYS 6:00AM TO 10:00AM ... 6337-6858 AT M E N S H E A LT H C O M S G LIKE US AT www.facebook.com/ menshealthsingapore FOLLOW US ON www.twitter.com/ menshealth_sg VIE W OUR PHOTOGR APHS AT The Full Body Travel Workout You... a qualified healthcare practitioner or professional advisor Men’s Health Singapore is published by SPH Magazines Pte Ltd, 1000 Toa Payoh North, News Centre, Annexe Block, Level 8, Singapore 318994... 6319-6319, Fax: 6319-6055, E-mail: magmenshealth@sph.com.sg Distributed by Circulation Department, Singapore Press Holdings Ltd Printed by timesprinters, Singapore registration No 196700328H SPH