“Anyone who’s ever worked out knows that building muscle takes time and consistency. Recently, fitness influencers have been promoting HMB, claiming that supplementing with it can make it easier to build muscle,” says Kim Yawitz, R.D., a registered dietitian and gym owner in St. Louis, Mo.

HMB might play a role in muscle growth, that doesn’t automatically mean it’s worth adding into your supplement routine. Experts explain why, below.

What is HMB?

Scientifically known as beta-hydroxy-beta-methylbutyrate and the aforementioned hydroxymethylbutyrate, HMB is the colloquial term that you may see if you’re scrolling TikTok or Instagram.

“HMB is a substance that’s derived from leucine—the most potent amino acid for muscle building,” says Yawitz.

Maelee Wells Sutton, R.D.N., C.P.T., dietitian at nexEndo in New York City, says that this supplement is typically taken with the goal of muscle preservation, growth, and performance. But (spoiler alert) it’s not exactly the pill you’d hope would replace hours in the gym.

“HMB is not a new supplement for athletes seeking to improve muscle mass and performance; however, there is also another facet behind the rising popularity of HMB,” says Wells Sutton. “The metabolite is being tested for effectiveness in muscle preservation, which can be greatly impactful among older adults, those suffering from chronic illnesses, and individuals on weight loss drugs.” (While weight loss drugs such as Ozempic and Mounjaro are certainly effective with weight loss assistance, people are seeing a loss in muscle mass as well as fat mass.)

Understanding HMB means understanding leucine, first. It’s an amino acid that creates proteins, which are used to carry out tons of bodily processes, like muscle building. Leucine is considered an essential amino acid—meaning your body cannot make it, and must be consumed via food such as eggs, tofu, lentils, beans, nuts, seeds, and animal products. It is also consumed for performance enhancement and is frequently included in BCAA supplements on the market today.

HMB derives out of leucine. “However, in digestion, approximately only 5% of the leucine consumed will be broken down by the body into HMB. Since HMB itself can only be found in trace amounts in catfish, grapefruit, dairy, and alfalfa, not enough HMB can be practically consumed via food for tangible differences,” Wells Sutton says.

Can HMB supplements really help build muscle?

So far, the findings are mixed.

Here’s a little Biology 101: Muscle growth occurs when the body makes new muscle proteins faster than it breaks down old ones, says Yawitz. HMB appears to help the body with both sides of this equation.

“In human and animal studies, HMB has been shown to activate mTOR, a protein that tells the body to make more muscle,” she says. “At the same time, HMB suppresses certain systems that break down muscle proteins, which can help protect against muscle loss.”

That said, Yawitz says it’s unclear whether HMB supplements have much muscle-building potential for active adults. Studies show they may be beneficial for conditions that accelerate muscle loss, including cancer, AIDS, and ageing. And, there are some studies suggest that HMB may support muscle growth and post-exercise muscle recovery, she say—but they’re all done on advanced athletes on highly demanding physical challenges (like an ultramarathon or a multi-event CrossFit competition). Studies have also found that HMB can help with muscle growth, but only when blood levels reach a certain minimum threshold. That threshold is difficult to reach with food alone.

“Traces of HMB can be found in a handful of foods, including catfish, grapefruit, avocado, asparagus, alfalfa, and cauliflower,” says Yawitz. You can also get it by eating salmon, beef, chickpeas, and other leucine-rich foods. Remember, though—only five to ten percent of leucine is converted into HMB. Accordingly, supplementation may help you meet that threshold. “Supplementing with HMB can help you achieve the minimum levels you need to support muscle growth, especially if you’re an older adult or have chronic medical conditions associated with muscle loss,” says Yawitz.

Don’t get too excited, though.

“Largely, HMB does not appear to be effective in increasing hypertrophy significantly,” says Wells Sutton. “For athletes, the evidence indicates its most effective use is in the prevention of muscle breakdown and maintaining strength/performance in a [calorie] deficit.”

Meaning: it’s not likely to make or break your gains.

Are there any other health benefits to taking HMB supplements?

As you’ve probably gathered by now, there’s a lot of interesting research in the realm of HMB, but there are no definitive take-away conclusions… yet.

As we touched on above, HMB has applications for those with cancer and AIDS. “Multiple studies, indicate a positive effect of HMB when supplemented with arginine and glutamine in slowing/halting cancer and AIDS-related fat-free body tissue wasting,” says Wells Sutton. “Many studies examined HMB in correlation with other supplements, but research on HMB alone in this context is still more sparse.”

Another realm of inquiry for HMB is its potential benefits for seniors. As Yawitz explains, leucine metabolism declines with age, making it more difficult for older adults to build and maintain muscle mass. Some preliminary studies suggest that HMB could help offset age-related muscle loss, especially when paired with exercise—but more research needs to be done.

What to know about HMB supplementation

If you’re considering taking HMB, talk to your doctor or dietitian about it first. There are a few different kinds at a few different dosages—so it’s important to discuss with a health care provider.

There are two forms of HMB as supplements available on the market: Beta-hydroxy beta-methylbutyric free acid (HMB-FA) and Beta-hydroxy beta-methylbutyrate monohydrate (HMB-Ca or Ca-HMB).

“Most studies have been done with HMB-Ca. As of now, there is not a known difference in efficacy between the two when taken at their respective recommended times and dosages,” says Wells Sutton.

International Society of Sports Nutrition generally recommends taking one to two grams of HMB-Ca, 60 to 120 minutes before exercise; or one to two grams of HMB-FA, 30 to 60 minutes before exercise.

However, Wells Sutton says that supplementation of three grams per day is recommended for at least 2 weeks ahead of high-intensity training to maximise results, according to this ISSN study.

What are there risks of taking HMB supplements?

From current research, Wells Sutton says there are no known risks or negative side effects from taking the tested dosage of HMB, which was three grams per day in most studies. We’ll say it again, though: talk to your doctor or another trusted healthcare professional before incorporating it into your routine—they’ll know best about how the supplement might effect you personally.

As with supplements of any kind, when selecting a HMB supplement, Wells Sutton recommends only buying those that are third-party tested.

“Supplements are not regulated by the FDA, and as such, some are found to contain inaccurate ingredients and/or quantities. Third-party testing helps by verifying the supplements’ contents to the claims of the company and label, ” she says. “One of the main labels to look for is NSF, which confirms the label is accurate to the contents, as well as tests for toxins and contaminants. For athletes competing in regulated leagues, NSF also has a Certified for Sport label, which screens for banned substances.”

This story originally appeared on Men’s Health U.S

The post HMB Is Tiktok’s new muscle building supplement. Does It work? appeared first on Men's Health Magazine Australia.

“Milk is a good source of several nutrients that support growth – including protein, calcium, zinc, vitamin A, and vitamin D. There’s also some evidence that drinking milk may help increase your levels of IGF-1 – a hormone that helps determine how tall you’ll be,” says Kim Yawitz, R.D., a registered dietitian and gym owner in St. Louis. “In theory, drinking milk during adolescence could help you come closer to your genetic height potential.”

We hate to be the bearers of bad news, but drinking more milk won’t help you grow taller as an adult. We explain below.

Can drinking milk make you taller?

You already know that drinking milk can help you build strong bones and muscles.

That’s because cow’s milk—yes, not almond milk or oat milk or soy milk—is naturally high in calcium, a nutrient that promotes bone density, and protein, which contributes to muscle growth. (One cup of milk contains 293 milligrams of calcium and about 8 grams of protein, for reference.)

But can milk actually make you taller?

It’s a statement that you might have heard when you were young and has maybe stuck with your through you adult years. Heck, maybe you even tell your own kids the same thing: “Drink milk and you’ll grow up tall and strong.”

Your parents didn’t just make this up out of nowhere. Scientists have actually studied this hypothesis. And dietitians do hear similar questions from their clients.

But just how strong is the link between drinking milk and height? We turned to Kelly Jones M.S., R.D., C.S.S.D. for her wisdom.

“There are actually several published studies showing that, in children, drinking milk is associated with very small increases in height,” says Jones.

It is important to recognise, however, that these studies are showing a correlation and not a cause and effect relationship. And that just because a few research reports have found a positive association doesn’t mean that there’s proof milk can make you taller.

And, honestly, the research is mixed.

One 2018 study followed a group of participants from birth, through 17 years, and discovered that height increased by 0.39 centimetres per self-reported additional 8 ounces of milk consumed daily. Jones: “However, the authors also noted that the population was mostly of moderate income and reasonably well educated, which can mean results would not be similar in populations with worse access to food or knowledge of appropriate eating patterns.”

Related articles:

The post Can milk make you taller? Here’s what the science says appeared first on Men's Health Magazine Australia.

I got out of bed and, on autopilot, went through my normal morning routine. I left my flat and went to a local cafe run by a Brazilian woman named Tatiana, where my order is always the same: a large toasted bread roll, filled with chicken and mayonnaise. As I sat there reading the newspapers, the food was placed in front of me, and I looked at it. I felt like I was looking at a block of wood. I took a bite. It tasted fine. Normal.

I took three or four more bites, and I felt full. I left almost all of it on the plate. As I hurried out, Tatiana called after me, ‘Are you sick?’

I went to my office and wrote for three hours. Normally, by noon, I would have a snack, something small and sugary, and then at about 1 p.m. I would go down the street to a local Turkish cafe for lunch. It got to 2 p.m. and I wasn’t hungry. Again, my sense of routine kicked in, and again, I went to the cafe and asked for my standard order, a large Mediterranean lamb with rice and bread. I managed to eat a third of it. It seemed to me for the first time to be incredibly salty, like I was drinking seawater.

I wrote some more, and at 7 p.m. I left my office to go and meet a friend in Camden Market, one of my favourite parts of London. We walked between the stalls, staring at food from every part of the world. Normally, I could stuff my face from three different stalls, but that night, I had no hunger. I couldn’t even manage a few mouthfuls. I went home, feeling exhausted, and went to sleep at the unprecedentedly early time of 9 p.m.

As that first week passed, it felt like the shutters had come down on my appetite, and now only tiny peeks of light could get through. I was about 80 per cent less hungry than I normally am. The sense of mild nausea kept stirring and passing.

When I got on the bus or in a car, I felt a kind of exaggerated travel sickness. Whenever I ate, I became full startlingly fast. The best way I can describe it is to ask you to imagine that you have just eaten a full Christmas dinner with all the trimmings, and then somebody popped up and offered you a whole new meal to get started on. 

Some people say Ozempic makes them find food disgusting. To me, it made food, beyond small quantities, feel unfeasible.

On the fifth night, a friend came by to watch a movie, and we flicked through Uber Eats. The app suggested all my usual haunts. I realised I couldn’t eat any of this food now. Instead, she got a kebab, and I had a bowl of vegetable soup. On the sixth day, I took my godsons out, and they wanted to go into McDonald’s. When they got Happy Meals and I got nothing at all, one of them said suspiciously: ‘Who are you and what have you done with Johann Hari?’

I wanted to understand what was happening to my body.

I figured that the best people to educate me were the scientists who made the key discoveries that led to the development of Ozempic and other new weight-loss drugs. So I began to track many of them down and interview them, along with many other key scientists working in the field. Almost all of them have received funding from the pharmaceutical companies that now profit from these drugs, and we should bear that in mind as we hear what they say. They taught me that these extraordinary effects were coming from manipulating a tiny hormone named GLP-1 that exists in my gut and my brain, and in yours.

Author of ‘Magic Pill’ Johann Hari.

Throughout my first six months on Ozempic, my friend Danielle was pregnant, and as her pregnancy developed, she would say it was like we were on opposite trajectories. While her belly swelled, mine was shrivelling. I lost a stone and a half.

On the BMI chart, I went from obese (marked in a bright red) to the middle of overweight (yellow), and as the months passed and I lost another stone, I got to the upper end of a healthy weight (depicted in a soothing green). My body fat percentage fell from 32 per cent to 22 per cent. It was the fastest and most dramatic weight loss of my life.

I felt lighter and quicker on my feet, and that boosted my confidence enough that I started to strut a little. People began to notice. ‘Wow, you’re losing weight,’ acquaintances said when they saw me in the street. One of my godsons said: ‘Hey, Johann, I didn’t know you had a neck!’ In the third month, my neighbour’s hot gardener hit on me and asked for my phone number.

I realised it was exactly what I had wanted, and I was thrilled (especially about the gardener). I had told myself going in that I was concerned primarily about my health – but I now saw that a desire to look better had been a big driver for me all along. I felt genuinely grateful as I interviewed the scientists who’d developed this drug. While they told me about their discoveries, I could literally feel the effects playing out by placing my hand on my stomach. 

When I was talking with one of the scientists who’d worked on GLP-1 in a cafe in London and listening to her explain the drug’s potentially revolutionary effects, I watched people walking past us on the busy street. Most of them had not heard about Ozempic or other weight-loss drugs yet. Many of them were overweight or obese, and I thought: You don’t know what’s about to happen. You don’t know how this could be about to help you change

But I was surprised to notice that, at the same time, I also felt disconcerted and out of sorts a lot of the time. I wasn’t feeling an urge to recommend Ozempic to other people. In fact, I felt pensive, and tense. I didn’t understand it. I’d got what I wanted – a boost to my health, and a boost to my self esteem.

So why did I still feel so ambivalent about it? At first, I thought it was because of the side effects, which were surprisingly persistent. My nausea, which had been gentle at first, would suddenly surge at random moments and leave me feeling like I was on a boat in the middle of a storm. With Ozempic or Wegovy, everyone starts by taking a dose of 0.25mg a week, then after a month they go up to 0.5mg, and then a month later to a full 1mg. (Some people go to even higher doses after that.)

Every time I increased my dose, I felt significantly worse for at least a week. One evening I found myself dry-heaving next to a pot plant in Zurich airport while a Swiss woman, who clearly thought I was drunk, gave me dirty looks. This sickness was intermittent, and most of the time, I didn’t feel it at all, but when it came, it was horrible. It occurred alongside other strange effects. 

Sometimes I would lie awake at night and find myself uncontrollably burping. At its worst, I was belching up bile and thought I was going to throw up. I also became constipated.

The grimmest side effects for me lay elsewhere. For many people, when they take these drugs, their resting heart rate increases. I would sit reading a book, or lie in bed, and feel my heart racing. My mind often interpreted this as anxiety and would start racing to match my elevated heartbeat. I had to cut back on caffeine to counteract this effect, and even that didn’t totally solve the problem – invariably, whenever I increased my dose, I felt anxious for at least a week, and even after that, I felt like I could more easily become anxious than before.

In addition, in the first week after increasing my dose, around late afternoon or early evening, I would persistently feel lightheaded and a little dizzy. I discussed this with my doctor and he said that this often happens when your calorie consumption drops significantly – your body isn’t getting its usual fuel source, so it’s confused, and the tank seems to be empty. Even after I got used to it, this feeling never entirely went away.

For between 5 and 10 per cent of people who take these drugs, the side effects are so extreme that they conclude it’s not worth continuing. I spoke with a woman in Vermont named Sunny Naughton, who is four foot ten, and when she hit 190 pounds (13.6 stone), she realised her weight was spiralling out of control. So in 2018, she sought out – in desperation – Saxenda, an early GLP-1 agonist drug that had to be injected daily. In the first two months, she lost more than thirty pounds, but, she told me, ‘I was sick all the time. Stomach cramps. Vomiting.’ She found herself burping uncontrollably, with ‘weird flavours’, and ‘there’s a metallic taste in your mouth all the time’.

At work, she would end up rolling on the floor beneath her desk with stomach cramps so crippling that her colleague would have to drive her home. ‘It just felt like someone was digging in and twisting your insides really tightly,’ she said. 

It was so unlike anything she had experienced before that she felt ‘an alien had gone into my stomach and was doing something in my body … It felt like there was something living in my stomach that was tearing everything up and getting rid of whatever was in there, and then draining my body of energy.’ For eight months, Sunny made herself endure it because the weight loss was so dramatic.

But ‘it was the worst physical illness that I ever felt … From one to ten, it was fifty. It was just awful. And everyone around me was like, “Should you keep doing this?” 

One day, she accidentally injected herself with a double dose. ‘I was supposed to teach a class two days later, and I was so sick, I couldn’t get out of bed. I was sweating. I was nauseous. I got myself into the bathtub. I was almost incoherent. I called my mother and said,

“I might have to go to the ER.” This medicine made me so sick.”

Not long afterwards, she told herself ‘I need to live a natural life’ and threw away her remaining pens. She rapidly put most of the weight back on, as does almost everyone who comes off these drugs, but the alien also seemed to leave her body. Yet I didn’t feel that my ambivalence could be fully explained by the side effects I was experiencing. Something more was going on, though it took me time to figure out what it was. Every time I upped my dose, the side effects got worse, but then they mostly eased off – so I felt confident that if I powered through them, they would, over time, diminish to little or nothing. 

So why didn’t I feel as happy as I should? Why – in addition to moments of glee – did I feel moments of deep worry about what I was doing? Why was I looking a gift horse – effortless weight loss, the dream of humans down the ages – in the mouth? I began to see the answer when I decided to go right back to where this story, for me, began. I asked: Why did I get fat in the first place? And more importantly, why did we – as a culture – get so much fatter, in a very short period of time?

I learned that we can’t understand these drugs unless we first take a moment to understand the forces that made so many of us need them in the first place. It was only when I studied this question that some of the mysteries around these drugs began to be resolved.

This is an extract from Magic Pill: The Extraordinary Benefits and Disturbing Risks of the New Weight Loss Drugs by Johann Hari, published by Bloomsbury, out now: $34.99

Related:

Does Ozempic cause muscle loss?

The post Writer Johann Hari’s wild Ozempic journey appeared first on Men's Health Magazine Australia.

Spoiler alert: no.

“We’re exposed to hundreds of thousands of toxins daily that come from internal sources like infections, as well as synthetic materials like BPA in plastics,” says Susan Payrovi, M.D., a specialist in integrative medicine at Stanford University.

But is it possible (or necessary) to “detox” your body with a cleanse, fast, or supplement? It depends on who you ask.

While many companies claim their detox products will rid your body of toxins and offer an array of health benefits, from increased energy to a longer life, there’s little to no evidence supporting these bold promises. In fact, you already have exactly what you need to rid yourself of harmful toxins: A liver.

“Evolutionarily we’re lucky, because the liver has millions of enzymes and processes to help us detoxify,” says Christopher Hoyte, M.D., medical director of the toxicology clinic at the University of Colorado School of Medicine. “It works overtime, all the time, to keep us healthy.”

Some experts, however, say taking on a detox may be a great way to jump-start healthier eating habits. More on that below.

What is a detox cleanse or diet?

As Pallini Winnifred, in-house R.D.N. advisor at FitDominium, defines a detox diet as a diet that aims to remove toxins and impurities from the body. “This is often done by consuming only certain foods, such as fruits and vegetables, and avoiding others, such as processed foods and alcohol,” she says. She notes that some detox diet methods integrate supplements or juices (more on these below).

Kieran McSorley, R.D. at Brentwood Physiotherapy Calgary, echoes that sentiment sharing that a detox diet typically involves eating whole, unprocessed foods, while avoiding food additives and artificial ingredients.

But that’s in theory.

Winnifred says there’s no scientific evidence that detox diets actually remove toxins from the body.

Should I do a detox cleanse or diet?

It’s a pretty terrible idea.

Too many detoxes or cleanses restrict calories to brutal degrees. If you’re an active adult male, you need at least 2,800 calories daily, according to the USDA. If you’re sipping bone broth or slugging back celery juice for even one of your “meals,” you’re putting yourself at risk of hunger, moodiness, brain fog, and sub-par workout performance.

“Additionally, it is important to remember that detox diets are only focused on short-term changes and will not produce long-term results,” says McSorely.

Couple all this with a total lack of scientific evidence to support detox diet claims and you can begin to see why it’s a bad idea.

Remember, too: Your liver is already doing the work for you. Your liver is capable of neutralising or eliminating many different toxins, from alcohol to potentially harmful chemicals and pollutants in our environment. And yes, over time, your liver may become less effective at handling these toxins. Part of this is just a natural consequence of ageing, but lifestyle factors like alcohol consumption can also play a role.

If you’re trying to help your liver out, the best way—and the only way that’s backed by evidence—to cut back on alcohol. In addition to keeping your liver busy during and after consumption, long-term heaving drinking can lead to alcoholic fatty liver disease, acute alcoholic hepatitis, and alcoholic cirrhosis, all of which impair your liver function pretty severely.

If you’re still determined to detox, speak with a doctor or another health professional, first. Some detoxes might result in the loss of muscle, and can complicate pre-existing medical conditions, such as kidney disease.

Do detox cleanses actually work?

Nope. Still, they’re popular.

According to the International Food Information Council’s 2021 Food and Health Survey, roughly 1 per cent of consumers reported following a cleanse in 2021, down from 2 per cent in 2020. Detoxing is declining in popularity, but there’s no denying that detox diets, cleanses, and supplements are still very much a part of the wellness zeitgeist.

Since detox diets are primarily fuelled by word of mouth and anecdotal evidence (as opposed to actual research) Men’s Health staffers tested a bevy of products and diets to see if any lived up to their promises. Here’s what we learned.

4 popular detox cleanse reviews

There are a ton of them out there. We picked a few of the most popular and put them to the test.

Juice cleanse

What it is: Eating nothing but pulverised plants for the better part of a week is supposed to help your body rid itself of toxins, absorb nutrients, and provide mental clarity.

Who tried it: Raymond Ho, Deputy Art Director

“I had persistent headaches and poor concentration. I never felt hungry, but that ‘just woke up’ feeling never went away,” he says.

What science says: In a trial published in Nutrition Research, women on a multiday 400-calorie lemon water detox lost weight. (Right?) But each pound lost isn’t just fat. “When you follow a low-calorie diet, even if it contains protein, 25 to 30 per cent of each pound lost comes from muscle,” says Brad Schoenfeld, Ph.D., C.S.C.S., an expert in body composition training. Gulp.

In a similar trial published in Scientific Reports, 20 healthy adults went on a 3-day juice cleanse, consuming only 6 bottles of juice per day. The participants lost an average of 1.7 kilograms during the cleanse, but had already gained back half of that two weeks later. And since the researchers only followed subjects for 17 days, it’s impossible to draw conclusions about long-term effects.

Another review published in the Journal of Human Nutrition and Dietetics concluded that there was no evidence to support the idea that a juice cleanse could aid long-term weight loss, improve health, or eliminate toxins from the body.

“Juice cleanses are not only unsustainable but they can be dangerous,” says Jessica DeGore, RD, CDE, a Pittsburgh-based dietitian. “Common side effects of juicing include electrolyte losses, fatigue, headaches, and nausea.” Juice cleanses can also disrupt your digestion, because they’re high in sugar and low in fiber, protein, and fat. “Prepare to spend time in the bathroom,” DeGore says. (Yikes.)

The takeaway: Fruits and vegetables help combat diseases from cancer to heart disease, but the health effects of slurping them down as your only food source are less known. Get your fiber from real food.

Detox supplements

What are they: Those herb-filled capsules often contain large doses of fibre. The common promise: The herbs support detoxification and eliminate toxins (yes, via poop) from your body.

Who tried it: Jennifer Messimer, Research Chief

“Other than exercising my gag reflex every morning, I didn’t feel more energised or notice any ‘elimination’ changes,” she says.

What science says: One common supplement in the detox family is milk thistle. Compounds in this herb may increase antioxidant activity and reduce liver inflammation in animals. Human studies, however, have failed to confirm that effect. Milk thistle itself is safe, but other ingredients in the supplements may interfere with your medications.

A 2019 study published in the Journal of Dietary Supplements featured a randomised trial where 22 healthy adult women were assigned to take either a placebo or a commercially available detox supplement every day for four weeks. Research concluded that the supplement had no effect on body composition, waist circumference, blood markers (like cholesterol and blood sugar), or digestive symptoms. Ultimately, the supplements did nothing.

Experts also warn that many detox supplements and teas contain laxatives. “Detox teas are sneaky; they make you feel like you’re detoxing without actually detoxing,” says Amanda Sauceda, RD, a gut health dietitian based in Long Beach, CA. Literally, they make you poop more, which can trick you into thinking that your body is getting rid of toxins. But these supplements don’t actually do anything to support your liver, which is where detoxing actually happens, Sauceda says.

The takeaway: Maintaining a healthy, well-rounded diet is enough to support your liver. What’s more, a study in the journal Nutrients found that obese people who ate a calorie-restricted high-fruit diet had improved markers of liver function.

The classic detox diet

What it is: This type of program is often low in calories and carbs and high in restrictions. The one we tried—Dr. Hyman’s 10-Day Detox – promised to quash food cravings.

Who tried it: Tyler Daswick, Assistant Editor

“My body didn’t feel any cleaner than it did before. I wasn’t any more alert, efficient, or energetic. In fact, I felt woozy and exhausted,” he says.

What science says: There’s some evidence that restricting certain food types, such as carbs, can curb cravings for those foods, but to say you can make lifelong changes isn’t realistic. Opting for whole foods over processed ones is part of healthy eating, but overly restricting yourself is not, says nutrition therapist Karin Kratina, Ph.D., R.D.

Research looking specifically at detox diets is extremely limited, though. In a 2015 review in the Journal of Human Nutrition and Dietetics, the authors state that, “to the best of our knowledge, no randomised controlled trials have been conducted to assess the effectiveness of commercial detox diets in humans.”

In 2019, researchers did attempt a randomised controlled trial of detox diets, and published their results in the Journal of Complementary and Integrative Medicine. 34 affluent and otherwise healthy women agreed to try a 21-day commercial “detox” diet. However, only 15 women completed the required questionnaires one week post-detox, and only 8 completed the questionnaire again two weeks post-detox. Considering it was such a small study on such a homogenous population, it’s impossible to draw conclusions from the results (which were negligible, anyway).

The takeaway: “Some people end up being more interested in the very foods they’re telling themselves they can’t have,” Kratina warns. And don’t cut out fruit unless you’re directed to do so by a doctor. It contains fibre and other disease-fighting nutrients.

Intermittent fasting

What it is: Intermittent fasting involves set times when you’re eating is restricted and others when you eat as normal – or even more than you would typically. We chose one day of fasting followed by at least two days of normal eating. Claims: a more youthful appearance, more energy, and fewer aches, pains, and health troubles.

Who tried it: Brian Boye, Executive Fashion Director

“I was concerned about going without food for 24 hours, but my energy level was unchanged. In the first two weeks, I lost 2.2 kilos,” he says.

What science says: True, intermittent fasting can promote short-term weight loss, but it hasn’t been proven to be any more effective than simply eating less overall. “T​​here is little difference between intermittent fasting and a calorie reduction diet,” says Elizabeth Barnes, MS, RD, owner of Weight Neutral Wellness.

Most of the research that suggests potential benefits of intermittent fasting has been done in rodents. In one of the few human trials, published in JAMA in 2020, researchers assigned 116 adults to one of two groups. One group ate three structured meals per day plus snacks, while the intermittent fasting group ate for 8 hours (between noon and 8 P.M.) and fasted for 16 hours. After 12 weeks, the intermittent fasting group lost very slightly more weight, but also lost more muscle mass and didn’t show any significant health improvements.

“Losing lean muscle mass means you are physically weaker and more likely to regain the weight you lost in the form of fat,” Barnes says.

The takeaway: Fasting will inevitably lead to weight loss, but so will cutting back on candy and cookies. Here’s the thing: Training yourself not to eat may also help you differentiate between real hunger and emotional hunger. Plus, fasting is a workout for your willpower.

This story originally appeared on Men’s Health U.S.

Related:

The post We tried the top 4 detox diets. Find out if they actually work appeared first on Men's Health Magazine Australia.

But first, what’s your preferred style?

 

Bi-fold Wallets

 

Bi-fold wallets are your pretty stock standard wallet. Comprising of two halves and usually including compartments to store cash, bi-fold wallets are heavy on the card slots. They’re also usually the most budget-friendly wallet, coming in not only leather, but elastic material, polyester and even metal (that being said, we recommend a leather wallet).

Tri-fold Wallets

 

If you’re after more real estate to put your credit cards, I.Ds and other important plastics, this might be your best bet. The major difference between a tri-fold wallet and a bi-fold wallet is when it extends, you get a a third section for more storage. But be careful, the extra compartment space will add thickness to the wallet so it might not be as slim as other options.

Slim Wallets

 

Slim wallets are the middle ground between standard bi-folds ( you can get a slim bi-fold wallet, don’t worry) and card holders. They offer a smaller level of storage to typical bi-fold wallets to give you a slimmer feel when folded. If you’re someone who doesn’t want bulge out of the front pocket of your jeans but you need enough room to hold all your credit cards and cash, this is your best bet.

Card Holders

 

If you’re after a minimalist wallet, card holders are your best best. Sure, you might not be able to carry all your cards but the holder will slot into your back pocket and you won’t have a heavy item dragging your pants down. Minimalism meets style, what could go wrong?

Money Clips

 

Similar to card holders in that they’re extremely minimalist and tidy, the big difference is there’s a greater focus on carrying your notes rather than cards. The other caveat is that most will have a metal piece to hold your cash tight, which means it loses a bit of flexibility in your pockets.

Travel Wallets

 

Okay, you won’t be carrying these around every day but travel wallets are definitely a piece you should invest in. Get organised ahead of your next overseas trip by investing in a travel wallet that is both secure ( the last thing you want is the zipper breaking) and has enough card slots to carry all your credit cards, cash and important documents. Invest in a high quality leather one with easy access to important documents so you don’t have to scramble at customs on your next holiday.

RFID Blocking Wallets

 

Over the last decade, you would have seen news stations report the growing interest in identity theft from crooks. RFID blocking wallets are wallets that are designed to prevent criminals from skimming your credit cards on the street. Although the debate is still up in the air, if you’re after extra peace of mind, this is your option.

 

Bellroy Hide & Seek – Designers Edition

RRP: $139

Herschel Roy Wallet

RRP: $55

Fossil Ryan RFID Money Clip Bifold

RRP: $119

 

Jeff Banks Bifold Wallet

RRP:  $89.95

Buckle 1922 Leather Wallet

RRP: $64

 

 

Bellroy Slim & Leather Wallet

RRP: $119

 

R.M. Williams Tab Wallet With Coin Pocket

RRP: $159

Michael Kors Odin Tall Leather Card Case

RRP: $69

 

Victorinox Altius Alox Deluxe Bifold Wallet

RRP: $34.19

The post The best men’s wallets that don’t involve velcro appeared first on Men's Health Magazine Australia.

Adding to previous research of its kind, authors of a study found that more than 300,000 people saw that being sedentary was a major health hazard. Yet they also estimated that exercising a little bit – the equivalent of a 20-minute brisk walk daily – could reduce the risk of premature death in inactive people by as much as 16 to 30 per cent.

Globally, 1 in 4 adults aren’t moving enough, according to the World Health Organisation. And even if you think you’re an active person, you might be spending just enough time in front of your TV when you’re not at the gym to be putting your health at risk.

What’s more, the effects of staying seated go far beyond what you may think. Sure, your sedentary behaviour can hurt your heart and raise your risk for inflammation-causing extra unwanted kilos. It might also be responsible for some more surprising effects too, including effects on your sex life, your mood, and your blood sugar.

Let these 7 sinister side effects of living a sedentary life inspire you to move a little bit every day. Read on to learn more—and to discover the easiest thing you can do right now to reverse the damage.

Sedentary behaviour effect #1: your mood takes a dive

Feeling down? Blame your chair: Research continues to show that long periods spent sitting can have a significant impact on your mental health, with a 2022 study showing that sitting time was strongly associated with adverse mental health effects during the COVID-19 lockdown.

What’s more, other types of sedentary behaviour—like watching TV or playing electronic games – can increase your risk for anxiety, according to a meta-analysis of nine studies published in BMC Public Health. The reviewers suggest that engaging in “screen-based entertainment,” as they call it, may get your central nervous system all riled up and invite anxiety. Screens may also disrupt sleep, bringing on anxiety that way.

If you’re spending your time on screens, you’re probably not fitting in enough physical activity, the researchers say.

And that’s important, since exercise has mood-boosting benefits. Some research indicates that cardio can boost your mood just as effectively as prescribed antidepressants.

Sedentary behaviour effect #2: Your cancer risk skyrockets

The post ​7 ways you wreck your body when you don’t get off your butt appeared first on Men's Health Magazine Australia.

The post It’s official, golf is a certified stress reliever appeared first on Men's Health Magazine Australia.

Hemsworth, who plays Warlord Dementus in the film, will walk the red carpet along with Anya Taylor-Joy and director George Miller, to promote the next instalment in the iconic post-apocalyptic franchise. And it appears the actor has been hitting the gym ahead of the movie’s release, highlighting an upper body chest workout from his fitness app Centr’s Powershred program this morning.

In the moody video, the 40-year-old actor stares purposefully at the camera before launching into a series of upper-body exercises, accompanied by an upbeat guitar-led soundtrack.

The workout comprises supersets of classic upper body moves like the dumbbell incline chest press and biceps curl, the kind of exercises designed to add bulk to fill out a well-cut suit.

Furiosa marks Hemsworth’s return to the big screen after the actor announced in 2022 that he has two copies of the gene APOE e4, which is linked to an increased risk of Alzheimer’s disease. The Marvel star is “between eight and 10 times” likelier to develop the progressive disorder than the general population.

Hemsworth, who took a genetic test for Limitless with Chris Hemsworth, the Nat Geo documentary series on longevity, was shocked by the results.

“You’re constantly thinking you’re going to live forever, especially as a young individual,” Hemsworth said on Limitless. “Then to be told that this might be the thing that might take you out was like, whoa – it kinda floored me.”

 

View this post on Instagram

 

A post shared by Chris Hemsworth (@chrishemsworth)

Hemsworth also told Men’s Health US: “I’ve always been pretty consistent with my exercise commitments, but lately, I’ve really felt the importance of taking time for yourself without any outside voice or stimulation and making time for stillness.

“My weight fluctuates a lot due to differing roles and also my own interests in regards to challenging my body in different ways, I’m lifting less frequently than I was and I’m incorporating more cardio and endurance workouts which I much prefer than heavy body-building style sessions.”

Hemsworth certainly looks in great shape in the latest video. Here’s a look at his upper-body workout:

1 Dumbbell Incline Chest Press – 12 reps
Dumbbell Push-up – 10 reps
Rest 60 sec x 4 sets

2 Dumbbell Clean & Snatch – 10 reps each side
Dumbbell Lat Raise – 12 reps
Rest 60 sec x 4 sets

3 Bicep Curl – 10 reps
Tricep Dumbbell Kickbacks – 10 reps each side
Rest 60 sec x 3 sets

4 Slam Ball – 15 reps
Rest 30 sec x 3 sets

Related:

Chris Hemsworth is the king of Instagram

Chris Hemsworth To Take Time Off After Revealing Alzheimer’s Risk

The post Chris Hemsworth is putting in work ahead of the ‘Furiosa’ premiere appeared first on Men's Health Magazine Australia.