About Health: December 2013

Tuesday, December 31, 2013

Get Strong and Sexy in Six Weeksâ€”the Workout Plan

Get Strong and Sexy in Six Weeksâ€"the Workout Plan

Strong is the new sexy. Follow this workout plan for six weeks straight to get the body you want

Define your shoulders, flatten your abs, and perk up your posterior with this program created by Kellie Davis, strength coach and coauthor of Strong Curves: A Woman's Guide to Building a Better Butt and Body. Rather than working single muscle groups the way many body-building programs do, this approach focuses on compound exercises (like squats, deadlifts, and presses). This distributes the work evenly, which allows you to lift heavier loads without injury. It's also more metabolically taxing, meaning you torch a greater number of calories in a shorter period of time.

This plan features two routines (Workouts A and B), which you'll complete each week. The linchpin: You can't rely on a single pair of dumbbells to get you through a workout. Large muscle groups (think legs, glutes, chest, and back) can handle a larger amount of weight than smaller muscle groups (like your arms, shoulders, and calves). For each move, choose a weight you can lift for the prescribed number of reps, but no more. If you're well under or over the rep range, increase or decrease the weight by two to five pounds. Just don't get too comfortable: You're becoming stronger as your body adapts to the demands you place upon it, so you should try to add a little weight each workout or week.

Prepare for Liftoff
For each workout, do three sets of each move in order, performing all reps and sets before going to the next exercise. When you see two exercises next to the number, do them as a superset: Alternate between them (no rest!) to complete the sets. Lifting twice a week is sufficient, but you'll see better results doing four total workouts each week. On rest days, you can stay active with other physical activities like yoga, hiking, biking, conditioning circuits, dance classes—just don't push yourself to the point of exhaustion or pain. Here's how to space your workouts throughout the week:

If You're Lifting Twice A Week. . .
Day 1: Workout A
Day 2: Rest
Day 3: Rest
Day 4: Workout B
Day 5: Rest
Days 6 And 7: Rest

If You're Lifting Four Times A Week. . .
Day 1: Workout A
Day 2: Workout B
Day 3: Rest
Day 4: Workout A
Day 5: Workout B
Days 6 And 7: Rest

Is Your Height Hurting Your Love Life?

Is Your Height Hurting Your Love Life?

Looks like size really does matter: Men who are 6'2'' and up are 17 percent more likely to be contacted for a date than guys who are average height (5'8"), according to a survey from AYI.com, an online dating site.

What's more, for fellas on the shorter side--those below 5'5''--the odds of drawing interest from a prospective match dropped by 55 percent compared to the tall guys.

The reason: It's possible women's brains are hardwired to associate tallness with good health and strong genes, says Gert Stulp, MSc., a professor of behavioral science at the University of Groningen in the Netherlands. Social research has also established a link between height and power, which women find attractive, Stulp adds.

If you're coming up a little, well, short, stack the deck in your favor with these killer dating profile tips:

Don't smile in your photo. Women rated images of men with straight-faced, proud, or even moody expression s as more attractive than shots of grinning guys, according to a study from the University of British Columbia. Smiling may be a sign of social submissiveness, which turns women off, the study authors say.

Grab a guitar. Even if you don't actually play an instrument, just holding one in your profile pic will pique her sexual interest, shows research from Israel. Researchers say women relate musical ability with good genes and talent. As a result, men who sported guitars nearly tripled their number of interested new "friends."

Wear a red shirt. Compared to guys sporting blue duds, women found men in red to be roughly 20 percent more sexually attractive, shows research from the University of Rochester. This color not only makes you appear more dominant--and therefore hot--in her eyes, but it also ups your own sense of self-assurance, studies have shown.

Shrink your name. It may seem ironic, but women prefe r shorter names, reveals a survey from Badoo.com, an online dating site. In fact, the ladies found hewn-off handles--like "Chris" instead of "Christopher"--more alluring roughly 69 percent of the time. The justification: People with abbreviated names may seem friendlier and more approachable.

RELATED VIDEO

Prepare for Battle

Prepare for Battle

The Four Seasons hotel gym comes alive around midnight when Anderson Silva walks in with his crew. The UFC middleweight had just arrived in New York City, the third stop of a seven-day, seven-city press tour. Jet lag? No. Silva, 38, pushes weight machines against the wall to clear space in the brightly lit, eucalyptus-scented gym. For the next two hours, he sweats through rounds with his coach, Edelson Silva (no relation), and trainer, Guto Demeski.

At 1 a.m, the whap of leather against leather is so loud that a few hotel employees come in to investigate. Just grown men, fighting in the middle of the night. They leave confused while Edelson, who 10 years ago could beat Silva in the ring, pushes his athlete for a total of 14 five-minute rounds. (In case you forgot, a typical fight runs only five rounds.) The spar session wraps up at 2 a.m., and the guys grab a slice of pizza across the street and fall into bed at 3:30.

This is what you do when you want something. Silva wants to reclaim his title from Chris Weidman, 29, the fighter who last July knocked him off his six-year reign as the middleweight champion. Their rematch is on Saturday, December 28.

Just over five hours after falling asleep, Silva is up for his first interview. He's prone to lean, straightforward responses, so when asked what it feels like to punch a man in the face, the Brazilian softly replies, "Happy...normal work." Dressed in a fitted flannel shirt and black plastic-framed glasses, he looks more like a buff tech whiz than a gladiator. His team flanks him. Demeski and Edelson sports "Anderson Knows" T-shirts while his manager, Ed Soares, translates his Portuguese into English.

For Silva, working out in the middle of the night is a necessary step toward success. Hours after last year's stunning defeat against Weidman, reporters questioned Silva for showboating. They said he didn't take his opponent seriously. So the day after the fight, Silva told his team that he wanted another shot. "Anderson wants to show everyone it was a fluke and Chris wants to prove that his win was not," says UFC president, Dana White. "We all saw Anderson lose, but he is so good we have to see it twice to believe it."

The loss, Silva insists, was ultimately a good thing. It has forced him to address weaknesses he'd overlooked during his UFC record 10 consecutive title defenses. After watching the tape twice, he spotted his downfall: He came in too close to the underdog in the second round. He was toying with him. And when Weidman threw a triumphant left hook, Silva's parallel feet were stuck on the floor. "I should have moved," says Silva. "Not only in the Octagon, but also in life, sometimes I have to take two steps back to take one step forward."

Silva's applying that perspective to Weidman Part II. Although the goal is domination, he won't rush brashly toward his opponent again. "We're working on Anderson's hand reach so Weidman can't touch him," says Edelson. By showing more respect for Weidman's striking and keeping a safe distance between them, Silva hopes Weidman will come after him and make the mistake this time.

He's also approaching the rematch with a new attitude. The fury that once fueled Silva has given way to inspiration and joy, much like what he felt watching Bruce Lee movies as a teenager. "Last time he was worried and angry," says his trainer, Guto Demeski. "But now he feels happy about the next fight, the belt, everything. He has good energy." The fear of blemishing an impeccable 33-5 career record, including 22 knockouts, no longer grips him. "I have less pressure because the UFC has a new champion," says Silva. And in his gentle tone: "I am going to give Chris back what he gave me."

This fall, Silva packed 11 workouts into every week. Monday through Friday, he works on a different MMA discipline--jujitsu, muay Thai, wrestling, karate, and boxing--followed by an hour of weightlifting, and conditioning in the afternoon. He spars on Saturday and rests on Sunday. To build up resistance to blunt force, he holds a blocking dummy against his stomach and lets teammates pummel him square in his foam gut. Whop! Whop! Whop!

The training took place mostly in Curitiba, a city in southern Brazil where he lives with his wife and five children, so he could block out the distractions that cut into his practice and took his mind out of his last fight. On training for his last fight against Weidman--the one he lost--Silva says, "I lost my focus a little bit. I had a lot of sponsor and UFC obligations outside the Octagon, which made preparing hard."

At a meet-and-greet in New York, more than 200 people line up outside a UFC gym downtown. Weidman is there, too, and he's telling a story about his three-year-old daughter. She saw a fight poster with him and Silva squared off and remarked, "Look, Daddy and his friend."

"Yeah," says Weidman, rolling his eyes. "We're friends."

When the gym doors open, fans swarm inside for autographs. One man who claims to have been waiting 10 hours walks in carrying a painting he made. It shows Silva delivering a high kick to Weidman's cheek. The man unabashedly asks Weidman to sign it. Weidman frowns, but obliges. Then he carries the painting over to Silva, who smiles. "Wow," he says, inspecting his likeness. "I want it."

That's not all he wants. Soon after you read this, you'll know whether Silva managed to reclaim his title from his opponent who's nearly 10 years his junior. But as of now, Silva's optimistic. He's sure he has figured out what went wrong, and has worked overtime to fix it. "I am now a more complete fighter than I was before the fight," he says. Losing reminded him that he's not immune to failure, and that he'll have to work hard to get back on top. Even if that means strapping on the gloves at midnight, 8,000 miles from home.

Build Your Battle Plan

Silva is very particular about his prefight ritual. You might want to follow his lead before your own big event--a half marathon, say, or a presentation. Michael Gervais, Ph.D., a Los Angeles--based sports psychologist, explains.

He goes shopping. To pass time before a nighttime fight, Silva hits the mall. Why it works: Anything you do to take your mind off the battle can help prime you for success. "Just enjoy the present moment," says Gervais. "This releases dopamine and serotonin and helps prime your mind for optimism and calm."

He imagines the worst. As the fight nears, Silva asks questions like, What if I get excited and burn out too fast? What if I can't land a punch? Why it works: Visualizing problems helps you plan solutions. "You'll react better if you can decrease the element of surprise and panic," Gervais says.

He reflects on past victories. Almost meditating, Silva closes his eyes to think back on his triumphs and best training sessions. Why it works: He's activating the same neural pathways he used when he was at his best, says Gervais. "If you create your own highlight reel, you reinforce your performance."

He spars and wrestles. By the time he enters the Octagon, he's already sweating and ready for battle. Why it works: "It's important to take that proverbial hit before the fight so when the bell rings, you're mentally awake and don't need to take a punch to get going," says Gervais.

5 Flu Myths Debunked!

5 Flu Myths Debunked!

An apple a day may keep the doctor away, but don't assume all grandma's adages are true. That one about starving a cold? The truth is actually the opposite: Your body needs nutrients and food compounds to fortify your immune system against viruses and help speed your recovery, explains Dayong Wu, M.D., Ph.D, scientist at the Nutritional Immunology Laboratory at Tufts University.

But nutrition works both ways: "There are also some foods that negatively impact your body's resistance to sicknesses," he adds. Since winter is the flu's favorite season, keep your kitchen stocked with immune boosters, for the time before you catch something and, unfortunately, if you are fighting it off. So what should you believe and what advice should you toss when it comes to staying healthy this season? Here's the truth behind five common flu-fighting myths.

The myth: The most important immune-boosting nutrient is vitamin C.
The truth: Vitamin D is just as helpful: People who took roughly 2,000 IU of vitamin D daily over two years were less likely to get sick than those who were D-deficient, according to a recent Australian study.
Why it works: Without adequate amounts of the sunshine vitamin in your body, your T-cells--an essential part of the immune system--remain dormant and unresponsive to invading viruses and bacteria. Stick to a 2,000 IU supplement, though: Fish is the most D-rich food and, while fish oil is beneficial for fighting several chronic diseases, some of the the fatty acids in the compound can suppress immune cell function and compromise your body's defense against flu, says Dr. Wu. High intake of fish oil can potentially compromise the body's defense against flu and delay recovery after catching it, he warns.

The myth: Alcohol can wreak havoc on your immune system, upping your odds of catching a cold and worsening the symptoms.
The truth: Moderate drinking may actually bolster your immune system and help it fight off infection, reports new research from Oregon Health and Science University.
Why it works: Researchers aren't sure exactly what's at play, but think some of the booze benefits we already know of--like antioxidants protecting cells against free radicals--might be related to the immune boost. And since studies have found beer to be just as beneficial as wine, the key to keeping a cold away is not in what you drink, but in how much. Heavy drinkers showed even less resilience against viruses than either moderate drinkers or abstainers. Stick to one or two glasses of your favorite indulgence a day.

The myth: Downing orange juice will keep colds away.
The truth: OJ might work, but people who drink a glass of cranberry juice daily see fewer cold and flu symptoms than those who don't, according to a new study from the University of Florida.
Why it works: Cranberry juice has immune-boosting antioxidants and vitamin C, just like OJ, but it also has nutrients called proanthocyanidins. These interact with your intestine's immune cells to put them in a state of readiness, allowing your immune system to respond faster and better when attacked by a virus, explains study author Susan Percival, Ph.D. Drink two glasses--about 15 ounces--of cranberry juice every day to keep your body ready to fight off an attack.

The myth: Chicken noodle soup is a cold and flu butt-kicker.
The truth: Mom really does know best: In a landmark study, Stephen Rennard, M.D., of the University of Nebraska Medical Center, proved that the famous cold cure really can help fight off a virus.
Why it works: Rennard found that chicken noodle soup acts as an anti-inflammatory, deterring neutrophils--a type of white blood cells that increases inflammation--from congregating in your respiratory tract. Additionally, a 2009 Japanese study found that chicken itself contains an amino acid similar to a prescribed bronchitis medicine, which helps thin out mucus in the lungs, allowing you to cough up the stuff faster. Even better? Canned versions are just as beneficial as the homemade stuff at warding off inflammation. Stick to a vegetable-packed version, though: Rennard believes it's the combination of vegetables, chicken, and the broth that makes mom's soup so po werful.

The myth: Ginger ale will help settle your stomach.
The truth: It's not the soda that helps so much as the namesake ingredient.
Why it works: While the jury is still out on the secret behind ginger's power, even a small amount can help: A University of Rochester study found that as little as Â¼ of a teaspoon of ginger cut nausea by 40 percent in queasy chemotherapy patients. Since sugary sodas are never on the suggested list, stick to a ginger tea, like Yogi Ginger or Tazo Green Ginger.

Ask the GND: When should we move in together?

Ask the GND: When should we move in together?

When is it okay to ask a woman to move in with me?
--Marcus, St. Paul, MN

This is tricky, Marcus. If you're young and you just met her, you might wait 18 months. But if you've known her for years and everything is perfect, 6 months might be fine. It's good that you like her and the chemistry is there, but you need to really know this girl. How are her friends and family? How does she spend her money? Where does she see herself in 10 years? Start these conversations before you ask her to live with you, because removing her name from the lease isn't so easy.

XO, Madeline Haller

Make (and Keep) Your New Year's Resolutions

Make (and Keep) Your New Year's Resolutions

Ninety-two percent of New Year's resolutions fail, according to University of Scranton research. Why? Because telling yourself you're going to lose 10 pounds, be a better dad, or start saving for retirement is just that: telling. And there's a big difference between thinking your way thinner and, well, actually making it happen.

Plus, making changes starts with making goals every day--like waking up with a protein-packed breakfast every a.m.--not every year.

It's easier said than done. But the good news is that your hopes for 2014 are a lot like those of many other men--and making them happen could simply involve a few small tweaks. We've broken down the five resolutions that fail you most--weight loss, fitness, money, family, and becoming more well-rounded--and a few fixes needed to make real changes in 2014.

They may not seem like massive undertakings, but incorporate theses little tips into your life where you can and we promise, you'll be that much closer to finally checking the big goals off your list.

FAILED RESOLUTION: LOSE WEIGHT
NEW RESOLUTION: EAT MORE--OF THE RIGHT STUFF

Eat more often and you could avoid all of the predictabilities you dread: extra winter poundage, food binges, or afternoon slumps. Start with six, smaller meals spread across your day. Just make sure each mini meal is a blend: protein and fiber-rich complex carbohydrates--they'll give you the feeling of fullness you need, says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA). Need a place to start? We mapped out your meals for you.

FAILED RESOLUTION: RAMP UP YOUR WORKOUT
NEW RESOLUTION: SPEND LESS TIME IN THE GYM

Seriously! In 2013 we saw the trend of shorter workouts (is it a myth?). And the truth of the matter is your workout's duration doesn't matter as much as the amount of stress it imposes, says Lou Schuler, C.S.C.S., is an award-winning journalist and the coauthor of The New Rules of Lifting Supercharged. Start today. In a recent, Canadian study, college students performed as many repetitions as possible of a single exercise--like burpees, pushups, mountain climbers, or jumping jacks--for 20 seconds, followed by 10 seconds of rest. The individuals repeated this process 8 times for an intense 4-minute exercise session. After doing the routine 4 days a week for 4 weeks, the students significantly increased aerobic capacity by 7 to 8 percent--the same as another group who ran on a treadmill at a steady, moderate pace for 30 minutes.

FAILED RESOLUTION: SAVE MOR E MONEY
NEW RESOLUTION: BREAK UP WITH YOUR BANK

For personal and short-term savings like planning for a vacation or a home update, consider how much you want to save up and determine how much you will have to put away each month in order to meet that goal. "Set up an online bank account with companies like Ally who are FDIC-insured," says Andrea Woroch, consumer savings expert for Kinoli, Inc. "They offer higher percentage interest back on your money than a traditional bank because they have fewer overhead charges." Though they link directly to your checking account, it usually takes up to three days for transfers to go through so dipping into those funds will be harder to do.

FAILED RESOLUTION: BE A BETTER FAMILY MAN
NEW RESOLUTION: PROTECT YOUR FAMILY TO WEATHER ANY STORM

If recent disasters like Hurricane Sandy have taught us anything, it's that you can never be too prepared for Mother Nature's wrath. Over a year later, many people are still displaced and the effects of the tremendous storm continue to ripple. This year, prepare your house--and your family. For starters, make sure your phone can receive wireless emergency alerts and download Red Cross apps for weather, shelter, and first-aid information. Then, visit our How to do Everything Better center for six more ways to protect your family and prepare before disaster strikes.

FAILED RESOLUTION: BECOME MORE WELL-ROUNDED
NEW RESOLUTION: LEARN ABOUT SOCCER

It's the world's most popular sport--and you should learn why before the World Cup starts in Brazil this June. "Each new World Cup final becomes the most watched TV program in history," says Simon Kuper, author of Soccernomics and Soccer Men. "The Spain-Holland final in 2010 drew an average live global audience of 329 million, or about three times more than the Super Bowl (which is barely watched outside North America), says the Initiative, a sport and entertainment consultancy." Need another reason to get into the sport? When professional soccer players were tested on "executive function"--a key aspect in memory, multitasking, and creativity--they scored significantly higher than the general population. In fact, elite players belonged to the best 2 to 5 percent of the total population, says Predrag Petrovic, Ph.D., the lead researcher. Time to start watching--or playing.

Additional research by: Cassie Shortsleeve, Jill Fanslau, D. Milton Stoke s, Jackie Lebowitz

For your best year ever, check out:

How to Save a Life

How to Save a Life

Could you save a life? On this week's episode of Men's Health Live, Chris Ihle from Ames, Iowa, reveals how he rescued an elderly couple from being killed in their car by an oncoming train. The couple's car had stalled on the tracks, and Ihle pushed it out of the way of the speeding train.

Ihle, a mortgage consultant for Wells Fargo, was coming back from his lunch break when he spotted the car. He didn't think twice about saving the couple, but he admits that he had another concern after performing the heroic act:

"I wasn't sure what HR was going to think about this when they read this because it was about 1:30 in the afternoon and I was just getting back from lunch. Those HR people--they're vultures."

For more great conversation and useful information, click here to listen to the entire episode. PLUS: Subscribe to the Men's Health Live Podcast.

Q: What should I look for when buying a blazer?

Q: What should I look for when buying a blazer?

Hi Steve,

Thanks for writing.

Whether you're shopping for a blazer, which is usually solid, or a sport coat, which is typically patterned or textured, there are four things to keep in mind.

SIZE
Not to state the obvious, but first figure out your size. Most critical is the fit of the shoulder. The seam on the jacket should sit directly above the edge of your shoulder. Most guys buy jackets that are too big. Even the best tailor can't fix an ill-fitting shoulder, so get this detail correct and you're off to a good start.

SLEEVES
Next, focus on the sleeve length. They should end about a half-inch above your hand, allowing room for your shirt cuff to show. If you are 5'7", try a short jacket length. If you're 5'8" to 6', try a regular jacket first. If you are 6' or taller, you'll probably need a long. Tip: Wear a long sleeved dress shirt when you get fitted in your blazer. This helps the tailor know how to adjust the sleeves.

BODY
And while we're on the subject, have you seen men trying on suits waving their arms around like fools, complaining the jacket is too tight? This garment is intended to provide structure, and therefore it should not fit like a Snuggie, although off the rack, the body of the jacket might be a little boxy. If that's the case, ask your tailor to have it taken in so it skims your torso. Traditional fits are typically longer in the body, while modern fits are cut shorter. Either way, if the bottom of the jacket falls below your butt, it's too long. Ideally, the end of your sleeve and the bottom of the jacket should more or less line up.

STYLE
Traditional blazers have metal buttons, which is great if you're captaining a yacht. We find them slightly distracting. Thankfully, you have options. We're big fans of the knit blazer, which marries the comfort of a sweatshirt with the structure of a jacket, like this from Theory--or a couple classic options from Banana Republic and Hugo Boss sans gold buttons. We also like this casual chino blazer from Bonobos.

Hope this helps!

--The Men's Health Style Team

More Ask MH:

Your #1 Shopping Mistake

Your #1 Shopping Mistake

Is your tablet causing trouble? Shopping on an iPad may make you spend more, according to a new study from Boston College.

People who used a touchscreen device to browse for products felt a greater sense of ownership for the goods--and thus, were more inclined to click "add to cart"--than those who shopped using a traditional mouse or laptop touchpad.

How come? Touchscreens can make consumers feel like they already own the product, because they physically explore it with their fingers. This effect increases in goods like sweaters, for which touch plays an important role in the buying process. That connection is what makes you more likely to buy.

One caveat: Touchscreens don't generate desire where none actually existed, says study coauthor Steven Adam Brasel, PhD. However, it can amplify that need through feelings of ownership. "Once we feel like we own something, it's going to be much harder to go â€˜Nah, I don't really ne ed that right now,' " Brasel adds.

To dodge the effect, avoid websites with "one-click shopping" and stick to sites where you must initiate the checkout process, Brasel says.

Your Top 10 Questions of 2013--Answered!

Your Top 10 Questions of 2013--Answered!

The Internet is an immensely powerful tool. It grants you the power to ask--and have answered--almost any question mankind has ever devised. From philosophy to science to political theory, the accumulated knowledge of the human race is at your fingertips. So what types of questions did people ask most often in 2013?

How to treat toenail fungus.

That's right. Toenail fungus cracked Yahoo's list of the Top 10 "HOW Questions" of the past year.

Jokes aside, toenail fungus is actually pretty awful. It looks nasty. It can be painful. And there's little doubt ancient Egyptians asked their higher powers to help them banish the foot infection.

Apart from wearing tight-fitting shoes or walking barefoot in a public shower, toenail fungus could develop due to poor blood circulation or diseases like diabetes. If you have it, wash and dry your feet thoroughly every day, wear clean socks, get your toenails trimmed regularly, and air your feet out as often as possible. If that doesn't help, see your doctor, who will probably prescribe an antifungal cream.

Read on for answers to the rest of your most common questions of 2013:

1. How to take a screenshot. On a PC, just press the PRINT SCREEN button at the top right of your keyboard and an image of your screen will save to your computer's clipboard. Mac users, press and hold COMMAND, SHIFT, and the number 4 at the same time. You can then highlight the part of the screen you're interested in. Release, and your image will save to your desktop. Your iPhone? Press the power toggle up top and the front-facing button simultaneously. The photo is in your camera roll. If you need more info--or want to do this on other devices--there's actually a not-for-profit website called Take-a-Screenshot.org, translated in English and German, that offers step-by-step instructions and videos.

2. How to stop hair loss. First of all, quit smoking and cut your drinking down to a bare minimum, advises Julie T. Chen, M.D., an integrative medicine physician. Good scalp circulation is important for follicle health, so massage your scalp in the shower, Dr. Chen advises. She also recommends organic, sulfate-free shampoo to avoid hair-harming chemicals, and says you should eat foods like lean red meat, beans, nuts, and flaxseed, which are heavy in hair-boosting vitamins.

3. How to do eye makeup. We unfortunately don't have much to share in this department, but our friends at Women's Health have you covered.

4. How to install Skype for free. Yes, your grandparents are the ones searching for this. If they call you on their landline to ask you about it, send them this link to Skype.com, which features free downloads and easy-to-follow videos and tutorials.

5. How to get rid of bad breath. From garlic and onions to halitosis, your breath is going to reek from time to time. Skip the mouthwash--the alcohol in it can dry out your mouth, leaving you with even worse breath--and try plaque-removing snacks like apples or carrots. Gargling green tea has also been shown to banish bad breath.

6. How to save your marriage. Step one: Hang in there! Chances are good things will improve, shows an Institute of American Values report. Then try forestalling your evening meal by 30 minutes. Most couples recognize the gap between work and dinner as a prime time for arguments, and a later dinner will give both you and your wife time to unwind with exercise or a hobby, experts suggest. Also, try touching each other in a non-sexual way--hold hands, massage shoulders--for 30 minutes a few times a week. It can help revive your union, research shows.

7. How to lose weight. There are countless answers to this question. But if you're already trying the time-tested stalwarts like a smarter diet and exercise, it may be time to attempt some unconventional tactics. For example, eating from smaller dishes can cut food consumption by 20 percent by tricking your brain into feeling full. Set larger goals for better results, and try downloading our free Get Back in Shape app for the motivational tools and complete workout plan you'll need to transform your body.

8. How to create a website for free. The good news is there are dozens of online companies offering free, easy-to-customize templates that can help you create a professional-looking site in a matter of minutes. Wix, Moonfruit, and Yola are all good options. The bad news: If you want anyone to see your site, you're going to have to pay someone--probably one of those same companies--to host it. But don't stress too much about that: Most offer robust hosting services starting at just $4 to $8 per month.

9. How to treat toenail fungus. See above.

10. How to clean a dishwasher. Soapy water and a little elbow grease are all you need for the exterior and sides of the machine's door. After using paper towels to wipe away any debris or gunk that's accumulated on the inside or floor of the machine, place a dishwasher-safe cup of white vinegar on the top rack and run the appliance on its hottest setting, suggest experts from Michigan State University. The vinegar is a safe, natural disinfectant.

Why Your Jokes Fall Flat

Why Your Jokes Fall Flat

The equation is true: Tragedy + time = comedy. In order for something to be funny, it has to be perceived as controversial, but no longer threatening, finds a new study from the University of Colorado Boulder.

Humor researchers examined just how funny people found Hurricane Sandy jokes before, during, and after the event in 2012. Surprise: Natural disaster jokes weren't appreciated during the storm or immediately after. Sandy quips were, however, met with the most laughs 4 to 5 weeks post-impact, after which the comedic acceptance started downhill again.

"You need something wrong--something amiss, a violation--to serve as the foundation for humor. Jokes rob the conflict of its power; laughing turns the violation benign," explains study author Peter McGraw, Ph.D, co-author of The Humor Code. Too long after the original controversy, though, and the topic becomes too unthreatening, and is no longer funny. (In other words, it's tim e to retire those O.J. Simpson bits.)

Here's how to keep your jokes in the sweet spot of "funny but not offensive" at your New Year's Eve dinner party:

Start like a standup comedian, and put yourself in the line of fire first. "Criticizing yourself avoids offending others, and gives you license to expand your jokes," McGraw says. "If you're willing to point out what's wrong with yourself, you're allowed to point out what's wrong with the rest of the world."

Skip the obvious topic: the food. "Never make jokes about the meal, unless you cooked it," advises McGraw. Anyone who has to spend an afternoon slaving over a stove is not going to view "Is the secret ingredient feet?" as the proper thank-you.

Play it safe to break the ice. It won't help ease the tension if you start launching barbs at controversial figures like politicians, so play it safe until you can get a sense of the room's humor. The safest target, other than yourself: wordplay. "Try puns, limericks, and oxymorons. The jokes might be lame and forgettable, but at least no one will remember you spoiling [the occasion]," says Mark A. Shatz, Ph.D., humor psychology expert and coauthor of Comedy Writing Secrets.

Take a trip down memory lane. Humor is uniquely individual, but at gatherings with friends and family, everyone typically has one topic in common: memories. Look back on embarrassing, strange, or peculiar situations from years past. A funny walk down memory lane may be the best source of laughter in a mixed generational situation, because everyone can relate, he adds.

If all else fails, rant about traffic. Previous research from McGraw's Humor Research Lab has found that humorous complaining is largely a positive and accepted method. And since everyone probably doesn't have the same religious and political beliefs, stick to three of McGraw's most universally accepted topics: traffic, weather, and light-hearted current events. That can include "What did Miley Cyrus have at her Christmas dinner? Twerk y!" (Just don't tell your friends you heard that joke from us.)

RELATED VIDEO:

The 13 Top Stories of 2013

The 13 Top Stories of 2013

Every day here at Men's Health, we try to bring you the best stories--inspiring events, hot topics, studies that could change your life, people that are rethinking the world we live in, and, of course, new ways to drop weight, add muscle, and look good doing it.

This year, 2013 has given us a lot to write about.

We investigated the decriminalization of marijuana and the FDA policy on gay men donating blood. We studied the fascination with cavemen and the Paleo Diet, looked into how a playoff beard could be good for your health, and even told you about 5.57 inches: the average penis length. We questioned the idea that the genes you're born with could destine you for fatness, explained body-weight exercises you're doing wrong, and created the 10-Minute Torchers DVD series that stresses it's working out smarter--not longer--that matters.

You clicked, read, watched, and shared these stories over and over. (Thank you for that, by the way.) But some of them rose to the top of the charts. So, because it's the end of the year--and roundups are in order--here are the most popular stories on menshealth.com in 2013, sorted by category. You know where to find us in 2014. And if you want to see more of something, drop us a lin e. We'd love to hear from you mhletters@rodale.com

1. SEX
It's tough to spend the day trolling through photos of the 100 hottest women of 2013--but someone has to do it. Fortunately, the sights of supermodels, star athletes, and actresses--known for looking good in barely there--peaked your interest as much as it did ours. Here it is again: The 100 Hottest Women of 2013

2. VIDEO
Weekends can throw your workout regime off. That's why every Friday our fitness team brings you a new challenge to test your physical strength, willpower, and endurance. The most popular? The Rope Slam Weekend Challenge. Reader Josh Johnson beat our target goal of 75 slams in 43 seconds. Can you top that?

3. HEALTH
When recovering from the occasional wild night out, or happy hour turned to happy hours, you turned to The 11 Best Ways to Ease a Hangover. Number 10? Sex.

4. NUTRITION
In an overwhelmingly popular article, we answered your question on the buzz: Is Creatine Good For You? So, is it?

5. FOOD
Not Bobby Flay in the kitchen? Our food blog, Guy Gourmet, has recipes that any guy can make. Your favorite--Omelet Bites--are bacon-wrapped, and just as delicious as they sound.

6. BEST LIFE
We know what your dad, best friend, brother, and boss like. And The Coolest Gifts For Men has helped you pick the perfect presents for Father's Day, the holidays, birthdays, and everything in between this year.

7. FITNESS
This year--with the help of Men's Health training advisor David Jack--the Spartacus Workout helped you train hard, burn fat, and sweat buckets. Haven't tried it yet? Now's your chance.

8. WEIGHT LOSS
Did you know you can stage a coup on calories without ruining your life or eating a single rice cake? Just follow the simple advice in our 10 Easy Ways to Lose Weight Without Starving article.

9. STYLE< br>A man's got to look good--at work, on the weekend, at the gym--and our fashion team makes sure that you're covered, from head to toe. Their 55 Style Rules outlined the clothes you should be wearing paired with helpful advice. Rule #2: Wear a tie when you're asking for money.

10. TECH LUST
Keeping on top of your fitness goals this year was easy, thanks to gadgets like Fit Bit and Nike+ FuelBand. There are lots of options, so which one's best? Fitness Trackers Compared investigates.

11. SOCIAL
You liked, re-tweeted, tumbled, and pinned these stories over and over. The top three social hits from 2013 revolved around a good drink, women, and how to look your best: our Ultimate Guide to Wine, 10 Biggest Guy Fantasies, and How to Shave Clean.

12. EDITOR PICK
If you haven't read it, set aside a few minutes right now. The Lifeguard, a story about Sergeant Kevin Briggs--guardian of the Golden Gate Bridge--will give you a glimpse into the darkness of suicide and the light of a man who heroically thwarted attempts under his watch. Inspiring story, amazing guy.

13. NEWS
Concussions are getting harder to ignore these days--and 80 percent of athletes with histories of concussions showed evidence of chronic traumatic encephalopathy. We asked a question that had to be answered: Are You Putting Your Brain on the Front Lines?

Your Biggest Air Travel Blunder

Your Biggest Air Travel Blunder

Do you know how to travel wisely? On this week's episode of Men's Health Live, frequent flyer Brian Kelly--a.k.a. "The Points Guy"--dishes out sneaky ways to save big money on airfare and travel without stress, especially during this time of year.

Kelly reveals your biggest mistake when booking flights:

"I see so many people every day paying cash, using debit cards, or using terrible rewards cards. I just want to go up to people and shake them. "Why are you using a card that's going to give you nothing in return?" Every time you use a debit card, you're leaving valuable points on the table, and points are money."

For more great conversation and useful information, click here to listen to the entire episode. PLUS: Subscribe to the Men's Health Live Podcast.

A Father's Playbook

A Father's Playbook

After my boys' first loss of the hockey season, their coach, a former professional goaltender in Europe, handed out some homework. Coach Philippe, whose son played net for the team, had prepared a one-page questionnaire. It asked each boy to explain some rules of the game, along with what he thought he did well and what he thought he could do better.

Hard-core, I thought. These kids are just 10 years old. They're already burdened with enough homework as it is. But after the boys had turned in the answers to their questionnaires and received individual feedback about their game, I changed my mind.

In fact, I concluded that what Coach Philippe had done was brilliant. In one move he'd accomplished everything I ever hoped to when I was coaching my kids' teams. He'd established his authority and expertise while supplying directed feedback and empowering the kids with a voice. Sure, I still laugh at some of the things he says ("Snipe at the goalie's he ad!" "Stop standing around--you're not at a movie eating popcorn!"). But I respect him enough to admit he's a better coach of my boys than I was.

For more ways to improve not only your parenting in 2014, check these out:

For your best year ever, check out:

The fact is, fatherhood--whether we're talking sports, school, social activities, or anything else--is all about coaching. Our job is to encourage our kids to do their best and to be hard on them when they don't make the effort. We try to teach skills and lessons. We give more advice than a radio shrink. We try to make them winners, or at least have them feel as if they are. I've coached my kids, now both 13, in basketball and football. I've been a head coach and an assistant on winning and winless teams. And as any dad who's experienced the ups, downs, and awkward moments of coaching a son or daughter knows, few situations in life are trickier.

So how do you handle it? Or, phrased more reverently, what would Phil Jackson do? When you venture into the world of parent-coaching--which, let's face it, is one of fatherhood's rites of passage--a few pieces of wisdom can help make the experience a rewarding one.

Go to the chalkboard early. You probabl y assume your kids want you to coach their team. Most likely you're right, but what you may not realize is that the transition from Papa Bear to Bear Bryant might not be so smooth. So you need to sit them down. "Even when you're doing everything right as a coach--being positive, giving everyone on the team your attention, trying not to be too hard on your own child--they may have a hard time keeping the parent and coach roles separate," says Larry Lauer, Ph.D., director of coaching education and development at the Michigan State University Institute for the Study of Youth Sports. "So stuff that happens at practice and games gets carried home."

To help Junior comprehend, Lauer suggests putting it like this: "You have to understand a few things. I'm coaching everyone and can't jump to your every need. Sometimes it'll feel unfair--other kids and parents might think you're only playing because your dad's the coach." Just articulating these kinds of issues before the first practice, which many parent-coaches don't do, can help your child figure it out.

Don't forget to manage the parents. My buddy Chris Fischer has 30 seasons of experience coaching his kids' teams. I've coached alongside him for several years and picked up one important piece of advice: Open the lines of communication with the other parents before the season begins. "By asking them up front for suggestions and help, you're less likely to have them on your case later," he says.

Lauer notes that many novice coaches immediately put up walls. ("My way or no way.") If you do that, parents won't come to you with problems or concerns; they'll talk to other parents instead, which builds resentment and a negative vibe. So keep the air clear. Tell them, "Your young athletes trust that we're doing the right thing as a coaching staff. So don't criticize us in public, because the kids will get confused."

"If a parent has a problem," Lauer says, "deal with it one-on-one, not from the sidelines or in front of the kids. Make the boundaries clear."

Be dad first, coach second. Deep down, even the most successful parent-coach knows he'll never truly be viewed as an objective third party. In fact, if he is viewed that way, he probably shouldn't be coaching. "As a child develops through the teenage years, something a parent can do that nobody else can do is be there to coddle and nurture," says Alan E. Kazdin, Ph.D., a professor of psychology and child psychiatry at Yale University. "The parent provides that kangaroo pouch for children for a long time." Does this mean you should go rushing onto the field whenever your little Bobby has a boo-boo? Of course not. What it does mean is that your job as coach is to help more than holler, and support more than scare. You want to be Charlie Manuel, not Billy Martin.

To psych them up, zero them in. Remember this when you're trying to think of something inspirational to say before the game: You are no Kyle Chandler, and this isn't an episode of Friday Night Lights. As much as we may love a dynamic locker-room speech, kids don't care. It may even distract them from performing in the game.

"Research shows that the prime motivators for kids in youth sports are developing skills and getting better," says Richard Stratton, Ph.D., professor emeritus of education at Virginia Tech University. "They're pretty self-motivated. If anything, the one mental skill they need to work on is focus. Get kids to pay attention and listen."

How do you pull that off, especially with a tribe of antsy eight-year-olds? You do it by giving specific instructions in a low, calm voice--where to put your feet, how to position your hands, what to look for. To defuse a pressure situation, simply take the passion out of it. If you're relaxed, the kids will model your behavior and play better.

Know that practice matters more than games. Sorry, Allen Ive rson. As coaches, we live for the games--the drama, the outcome, the stats. But that's all wrong, says Kazdin. Take school, for example. Most of us know not to dwell on the Big Test but instead to keep tabs on what our kids are learning along the way. But that perspective can become lost in youth sports, where the final score often overshadows the skill building. You have to think about what kind of kid you want. One of the values to teach is wanting to win, but it's also about setting a goal, learning to persist, and working hard. The most teachable moments in sports are not the dramatic or traumatic ones, as most parent-coaches might assume, but rather what happens day to day on the practice field. "Everybody knows this in other areas," Kazdin says. "You don't just sit down and play Rachmaninoff. It's all about process. Scales, measures, arpeggios. . .and then Rachmaninoff becomes no big deal." But scrimmage often. They're kids. They like to play.

Teach defense. Not just because it wins games but also because it allows everyone to contribute. "Defense is 99 percent hustle," says Fischer. And all kids, regardless of their skill level, can learn to do that. "And once the kids understand they're important, they're much more likely to be into the season, all season."

Put every kid in a position to succeed. That being said about defense, don't try to "hide" marginal players there, as many parent-coaches might be inclined to do. When putting together a lineup, think positive. Make sure everyone has a chance to contribute--but use a little strategic maneuvering so the stakes aren't so high if an inexperienced player messes up. "The worst thing for a kid's ego is to be playing defense and whiff on a kick that leads directly to the other team scoring a goal," Fischer says. "If he whiffs on a kick in the middle of the field, it doesn't matter nearly as much."

Be delicate with discipline. The louder you are, the less you'll be heard. That's one of the basic truths of child rearing as well as parent-coaching. So don't holler at the kids. If one of them, even your own, is goofing off, simply have him run a lap--or two or three. (Hey, if it works for the military, it'll work in T-ball.) Deliver the order directly and firmly, without showing anger or raising your voice. Your job is to teach, not embarrass.

Pay attention to what your child isn't saying. Your child isn't going to approach you--dad, coach, hero--and say, "Pop, you gotta ratchet it down. I can't meet your expectations. I'm only five years old." Instead, he'll find ways to communicate that without actually saying it.

"If you overdo it, he's going to shut you out and close down," says Catherine Pearlman, Ph.D., a licensed clinical social worker who calls herself the Family Coach. Some kids may complain of imagina ry injuries--that way you'll back off and they don't have to let you down. Others may retaliate by talking back more, becoming reclusive, or not having their gear ready for practice or game day, she says. If you notice your future Heisman winner doing this, your best response is to ask him about it. But bring it up in a casual, nonconfrontational way, like when you're watching ESPN together or having slices at a pizzeria. "If a coach really takes the time to do this in a nonthreatening way, the kids feel heard, and that's sometimes all they need. Say, 'It's hard for me to coach, and I know it's hard for you,' " Pearlman suggests. "Empathy is very powerful."

Redefine "reward." According to Stratton, research shows that kids don't care all that much about trophies and ribbons. About five years ago, the team I was coaching had a parent-player hoops game for our end-of-season party. Afterward I handed out homemade certificates. But the best part, at least for me, was giving each kid a nickname based on what he'd done that season. So "Shadow" was the tough defender, "Energizer" the hustler, "Dart" the sharpshooter, and so on. I don't know if anyone kept those certificates, but I like to think it was a more meaningful and memorable tribute than the usual cheap trophy.

I don't remember a whole lot of details about that season, but I'll never forget the look on the faces of those kids--including my sons--as I "awarded" them their nickname and certificate, shook hands with them, and heard them say, "Thanks, Coach." Funny how those two little words can make it all worthwhile.

4 Facebook Secrets to Keep You Safe

4 Facebook Secrets to Keep You Safe

If your number of Facebook friends competes with your monthly mortgage payment, you may not be so happy after those embarrassing pictures from the holiday party go live: The more social circles you're connected to on Facebook, the more anguish unwanted photos cause you, finds a new study from Northwestern University.

Why? If you drunkenly dance at your frat brother's wedding, but your list of friends is limited to college buddies, they've already seen the live version of the shameful show. If you're friends with your boss and your girlfriend's whole family though, that awkward pic may suddenly matter more to you, explains study author Jeremy Birnholtz, Ph.D.

The good news: Birnholtz's study also found that people who were more familiar with Facebook's features, like how to manipulate privacy settings, weren't as shaken by unseemly photos of themselves. Here are four Facebook tips to protect your privacy--and dignity.

1. Approve photos and posts you're tagged in:

You can't stop someone from tagging you in photos or posts without blocking them completely, but you can enable an alert for when someone tries to attach your name to an unwanted face.

Click the settings wheel at the top right of any Facebook page and select Account Settings.
In the left column, click â€˜Timeline and Tagging.'
Look for the setting â€˜Review posts friends tag you in before they appear on your Timeline?' and click â€˜Edit' to the far right. Select â€˜Enabled' from the dropdown menu.
On the â€˜Timeline and Tagging' page, find â€˜Tag Review' and click â€˜Edit' to the far right. Select â€˜Enabled' from the dropdown menu.

When someone tags you, a numbered alert will show in in your Activity Log before your cover photo, and you'll have to manually approve the tag. When someone tags you in a post, the â€˜Needs Review' tab will appear in your timeline, and the post won't show up in your Timeline unless you send it through.

2. Scan Facebook for threats:

"By default, just about all social media profiles are unsecure," says online security expert Gary Bahadur, CEO of KRAA Security. "If you have a lot of revealing information, that data can be used to impersonate you. Hackers can use your information to do typical things like credit card applications, and even fool your friends into giving them money."

Your best defense besides cranking your security settings? Apps like secure.me act like an antivirus software for Facebook, combing for posts and photos that pose a threat to your privacy, security, and even reputation.

3. Remove ads:

It's creepy when Cheetos ads pop up on your profile right after you post about your craving for a bag. And while you can't stop the banners from being disturbingly personal, you can trade the space for an empty white box. AdBlock is free to download and works through your browser, so it will even stop announcements from flashing at you on other sites like Youtube.

4. Get a text notification each time you log in:

To prevent potential hacks, enable SMS notifications every time someone tries to sign in through your Facebook.

Go to Account Settings.
Click on â€˜Mobile Settings' and register your cell phone.
Go back to Account Settings.
Click â€˜Security Settings'
Under Login Notifications, check the â€˜Text Message' box

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Does the Flu Shot Work Better for Women?

Does the Flu Shot Work Better for Women?

The battle of the sexes continues: The flu shot may be more effective for women than men--and according to a new study from Stanford University, testosterone levels could be to blame.

In general, men tend to suffer from more and worse viral, fungal, and bacterial infections compared to women, but until now, researchers didn't quite know why.

In the study, researchers found that men and women with lower testosterone responded to the flu shot with more elevated levels of protective antibodies than men with high testosterone. That's because testosterone may interact with genes that suppress immune activity, weakening your body's immune system response, says study coauthor Mark M. Davis, Ph.D.

Unless you have a doctor check your testosterone levels, you won't know where yours fall on the spectrum, so there's not much to do with the study. However, if you're thinking about taking testosterone supplements--recent research found that 2.9 percent of men over 40 use testosterone therapy, a more-than-threefold increase from a decade earlier--know that they could impair your body's ability to respond to infections, says Davis.

No matter your T levels, don't skip the flu vaccine: Healthy adults who get the flu shot report taking 27 percent fewer sick days at work--no matter sex or testosterone levels, according to the Centers for Disease Control and Prevention.

Reach New Levels of Strength

Reach New Levels of Strength

Most guys have a strong side and a weak side (yes, even you). While you don't consciously try to make one arm bigger or one leg more powerful than the other, it happens when you only perform bilateral moves. These moves--like the bench press or barbell squat--work both limbs at the same time, allowing your dominant side to overpower your non-dominant side, says James Sjostrom, owner of CrossFit NRG in Salt Lake City, Utah and creator of the 4-Week Body Fat Detonator. The result: Your strong side keeps getting stronger and your weak side doesn't.

Luckily, there's a simple fix. Unilateral movements--like a single-arm dumbbell curl or a single-arm overhead press--prevent imbalances (ironically) and increase total-body stability by training each limb independently.

You'll reach new levels of muscle and strength, too. "When doing one-sided exercises, you can use a heavier load," says Sjostrom, whose new Men's Health program the 4-Week Body Fat Detonator contains workouts filled with unilateral exercises. "That's because they don't fatigue your central nervous system--which controls muscular function and coordination--as quickly as bilateral moves." Think about it this way, he says: If you overhead press with 35 pounds in each hand, your body has to support 70 pounds--the combined weight of both dumbbells. That's more work for your CNS, which eventually limits your ability to crank out reps and sets. When you perform a single-arm overhead press, however, your body has to support less weight overall. Ultimately, that's less stress on your CNS, so you can increase the load of the dumbbell and complete more reps than you ever could with a lesser load in both hands.

Want to enhance your balance by going one-sided? Watch the video below to check out one of the many unilateral drills featured in Sjostrom's 4-Week Body Fat Detonator.

25 Ways to Blow All Your Gift Cards

25 Ways to Blow All Your Gift Cards

Face it: You'll probably forget that fat stack of gift cards you received yesterday once all the presents get put away this weekend--unless you act fast. Put that newly earned Amazon, iTunes, and American Express cash to good use by picking up these under-the-radar albums, books, movies, TV shows, and games from 2013. You might have missed these entertaining distractions this year, but you can discover and enjoy them right now.

MOVIES

Mud
Matthew McConaughey's career renaissance continues with an outstanding performance in this nifty film--a Huck Finn-like fairytale about two boys who find a convict living off the land in a rural Arkansas river town. McConaughey plays the felon who helps the kids learn a thing or two about being a man and growing up. They do the same for him in return.

Prisoners
This whodunnit starring Hugh Jackman and Jake Gyllenhaal is reminiscent of Se7en and Zodiac--thrillers so dark they're hard to sit through and even harder to shake. But ridiculously good acting and genuinely surprising twists make the darkness worth your while.

Drinking Buddies
If the words "romantic comedy" drum up painful memories of Kate Hudson chasing after anonymous guy after anonymous guy, set those preconceptions aside for Drinking Buddies. Writer-director Joe Swanberg is known for his amusing, mostly improvised indie movies, but he outdoes himself here. Working with the likes of Olivia Wilde, Anna Kendrick, and New Girl's Jake Johnson, Swanberg turns out his best film to date--and the most perceptive rom-com in years.

Prince Avalanche
It's the best movie ever made about guys who paint lines on roads. Yes, that might not say much about the latest from director David Gordon Green, but the fact that it turns a mind-numbing profession into a pretty fascinating, enigmatic, and surprisingly funny 90-minute movie is simply crazy.

The Place Beyond the Pines
This brooding, moody, brilliant film sprawls generations of cops and criminals in Schenectady, New York. In three distinct acts--which star the likes of Ryan Gosling and Bradley Cooper--it tells a story of damaged bonds between fathers and sons and the things some men will do to maintain or strengthen those bonds. It's truly powerful stuff.

ALBUMS

Jason Isbell: Southeastern
Isbell, who once cut his teeth in the alt-country collective Drive-By Truckers, delivers his strongest solo effort yet with his fourth album, a moving set of songs about sobriety, cancer, and death. Bleak topics, sure--but Isbell also infuses Southeastern with heavy doses of hope. He's a kindred spirit of Springsteen.

Superchunk: I Hate Music
Like a well-oiled machine, these indie-punk pioneers have reliably churned out smart, bratty coming-of-age anthems for three decades. The great surprise: I Hate Music just might be their peak. The subject matter is a little darker, but the melodies are sunnier, the tempos nimbler, and the riffs crunchier than ever.

Free Energy: Love Sign
Love Sign is wholly unoriginal, but that's its calling card. Free Energy unabashedly takes everything you love about classic rock--the twin guitar solos, the corny synthesizers, the friggin' cowbell--and whips it all up into one big, dumb, deliciously fun blend. This is music meant for parking lots at state fairs. It's the best album of 1978 that just so happened to be released in 2013.

Mikal Cronin: MCII
Like his hometown of San Francisco, this young singer-songwriter's sophomore album is breezy, carefree, and a little psychedelic. Infectious choruses on singles like "Weight" and "Shout it Out" will suck you in, but the fuzzy guitars and flower-power harmonies will keep you pressing repeat--especially when you need a summer sound to combat winter's doldrums.

Iron Chic: The Constant One
Apologize to your steering wheel now, because it will have taken a beating by the time you've finished drumming along to The Constant One on your morning commute. Long Island's Iron Chic specialize in blistering, throaty, life-affirming pop-punk--the kind you played in your garage with your friends in high school, back when everything meant something. Need a jolt of energy and inspiration before the daily grind? Crank this--and remember to keep an eye on the road.

BOOKS

Nick Offerman: Paddle Your Own Canoe
Actor Nick Offerman traces his life from his childhood on an Illinois farm to playing icon of manliness Ron Swanson on NBC's Parks and Recreation with a great deal more wit and genuine humility than is typically evident in celebrity memoirs. Along the way he extols the merits of properly romancing a woman--specifically his wife, actress Megan Mullally--sitting peacefully in nature, and making things with your own two hands.

Benjamin Percy: Red Moon
Remember when supernatural novels were terrifying tales about the deep truths of human nature, and not fodder for tween romance fantasies? Red Moon is a werewolf tale for grown-ups. Set in the modern day western U.S., it's violent and bloody like a horror book should be, but with themes of the human struggle for equality--and how that's undermined by mankind's fear of differences--that elevate the novel from genre fiction to true literature.

Thomas Pynchon: Bleeding Edge
This modern noir revolves around a New York private detective investigating a computer security firm that's building sentient computers, but it feels boundless the way only a Thomas Pynchon novel can. Kicking off in mid-2001 and barreling through 9/11, Bleeding Edge is at times funny, often dirty, and frequently frightening. Exploring this paranoid, knotty world will remind you that an era we often remember as innocent and naÃ¯ve was far from both.

Matt Kindt: Mind MGMT
Matt Kindt artfully broadens the storytelling capabilities of graphic novels with his intricately layered story of a journalist who discovers a secret agency of psychic spies. The interwoven mysteries and a tragedy on a Flight 815 have begged comparisons to the TV show Lost, but Mind MGMT is much deeper and consistent where the popular drama was frustrating.

Nate Jackson: Slow Getting Up: A Story of NFL Survival from the Bottom of the Pile
For as much football as we watch as a nation, we know shockingly little about life off the field for NFL players. Former Broncos tight end Nate Jackson peels back the curtain and reveals the truth behind players' injuries, the many painkillers and injections that help them stay in the game, and the both cruel and compassionate ways they're treated by coaches and other players.

TV SHOWS

Brooklyn Nine-Nine
The post-9/11, stop-and-frisk N.Y.P.D. is serious business, but Brooklyn Nine-Nine finds laughs by mining the same legendary New York City weirdness as 1980s comedy classics like Night Court and Taxi. It helps that the brilliant cast features Andy Samberg playing against genius straight man Andre Braugher, along with newcomers Chelsea Peretti and Melissa Fumero.

Children's Hospital and NTSF:SD:SUV
This pair of whip-smart and lightning-fast comedies--each is only 15-minutes long, and they air back-to-back--eviscerates all the standard tropes of network mainstays like E.R., Grey's Anatomy, and N.C.I.S. Plus the rotating cast features just about every funny person currently working on television.

Orphan Black
In Orphan Black's first scene, the main character (the crazy-talented Tatiana Maslany) spots a woman who looks exactly like her stepping in front of a moving train--then she takes the dead woman's purse and decides to live her life to clean out her savings account. She soon discovers more doubles of herself, each one convincingly portrayed as unique by Maslany, in this subversive thriller with elements of cop show, espionage drama, and sci-fi. It's perfect for a binge-watching weekend.

The Americans
Come for the unusual perspective on Reagan-era America through the eyes of a pair of KGB deep cover operatives, then stay for the double-crossings, car chases, disguises straight out of your family's Polaroid album, and a ruthless Felicity (Keri Russell) with a pistol.

Kroll Show
Most sketch comedy shows can be easily consumed one online clip at a time. But Nick Kroll's is the only one that rewards viewers who stick through an entire season. Just watch how the talented character actor's witheringly pitch-perfect parodies of reality shows metastasize to spawn parody spin-offs for one ridiculous "breakout" star after another, just like the Kardashians, Real Housewives, and many lovers of Flavor Flav.

VIDEO GAMES

Don't Starve (PC, OS X, Linux, PS4)
Don't Starve is simple in premise: You play a Tim Burton-esque cartoon figure whose only goal is to survive in a wilderness while fending off hunger, exhaustion, and the occasional monsters. The game only ends when you die, which you will--a lot. But by offering no instructions and allowing you the freedom to experiment and discover the world as you please, you'll want to play again and again.

The Stanley Parable (PC, OS X)
Take your standard office cubicle farm, add an omnipresent "narrator" who mocks you in a British accent, and allow players to either follow the scripted narrative or explore their own path and seemingly endless outcomes. The result: One of the most surprisingly thoughtful and simultaneously absorbing games of 2013.

Divekick (PS3, PS Vita, PC)
Sure, Divekick is a parody of fighting games, but that doesn't make it any less thrilling to play. With only two moves--jump and kick--and a character that dies with one hit, every round quickly evolves into a delicate dance with each player jockeying to make the first, lethal blow. Instead of the win going to whoever memorized the most button combinations, victory depends on pure reflexes and skill.

Trine 2 (PC, Linux, OS X, PS3, PS4, Wii U)
In a videogame era of celebrity voice acting and budgets that rival the latest cinema would-be blockbuster, sometimes the basics matter the most. Trine 2 is a side-scroller like your old Nintendo favorites Super Mario Bros. and Double Dragon, but with killer graphics and a natural, intuitive feel to the controls. Play as a wizard, warrior, and archer either solo or with a partner, and rescue the princess. How much complexity does a video game really need?

Reus (PC)
In Reus you're a small, lifeless planet who uses adorable giants to create oceans, forests, swamps, and mountains that are populated by humans that will either worship you or hate you. Initially simple, the game soon reveals itself to be rich, detailed, and full of surprises. Luckily, each session is limited to 30, 60, or 120 minutes, before your giants "return to their slumber," thus preventing you from blowing a whole day cultivating your tiny world.

The Best Time to Read Bad News

The Best Time to Read Bad News

Don't believe in astrology? Your diet could suffer: People who think they can change their fate after reading an ominous horoscope are more likely to fall victim to food temptations, according to researchers at Johns Hopkins University.

In the study, people who didn't believe the prediction of the stars was set in stone were more likely to choose a chocolate bar over a healthy granola bar than those who took the readings to heart. The reason has less to do with the powers to be and more to do with brainpower, though.

That's because disagreeing with something--even as minor as an unfavorable horoscope--consumes your mental resources so you're more likely to give into other temptations, says lead study author Christian Kim, Ph.D.

While the astrology section may not be the first page you flip to, know this: It's best to read bad news--everything from a horoscope, to bad employment numbers, or the coverage of your team's latest loss--in the morning. Decision-making throughout the day fatigues your brain and zaps your willpower, according to a study in the Proceedings of the National Academy of Sciences. As a result, being sucked into bummer news on your commute home from work is more likely to result in a late-night refrigerator raid than reading it during your morning coffee.

New Year's Resolutions--A Look Back

New Year's Resolutions--A Look Back

Last year you vowed to be a better man in a host of different categories--in fact, we have the results handy. Your top 3 resolutions for 2013 (according to an anonymous survey we posted on social media where more than one answer could be selected) were to exercise more (61%), eat healthier (50%), and save money (49%). How many of you actually stuck with those resolutions though?

As we go into a new year, it's a good time to not only look forward, but also look back. So this week, for #throwbackthursday we're asking you what your resolutions were last year around this time, and whether you achieved them or not.

A full 41 percent of our participants completely gave up on their resolutions--before January was even over! Come on, people. Stay strong. Make a resolution plan to keep you motivated throughout the year. Shockingly, a full 80 percent of the guys we surveyed did not have a detailed action plan for how they would achieve their goal, and 49 percent kept their resolutions to themselves. You don't have to alert your entire Facebook following about your goals, but it wouldn't be a bad idea to share them with a workout buddy, significant other, or coworker. Mentally, it will make you more accountable for these goals, and you'll have someone to cheer you on. Need proof? A Dominican University of California study showed that people who wrote down their goals, shared the information with a friend, and sent weekly updates were 33 percent more successful in accomplishing their goals than those who merely stated their resolutions.

Don't want to partake in the usual ho-hum resolutions? Here are some alternatives we suggested last year--and how many of you took the challenge: spend less time on Facebook and Twitter (41%), watch less porn (31%), make your own coffee instead of buying it (18%), mend relationships with your enemies (16%), swap r egular beer for a lower-calorie brew (11%).

No matter what your resolutions, Happy New Year!

Do you have a suggestion for us? Share your photo on Facebook, Twitter, Google Plus, or Instagram using the hashtag #MHtbt and you may see your idea right here on menshealth.com.

Your Brain on Junk Food

Your Brain on Junk Food

Skip the Taco Bell run: Five days of eating a junk-food diet can deteriorate your memory, finds new Australian research.

After that amount of time, rats that ate high-fat, high-sugar foods performed worse on special memory tests, and couldn't locate things as well as rodents fed a normal diet. These rats had problems noticing if an object had moved; for you, that's like when you can't find your keys.

We know what you're thinking: another rat study. But the results likely apply to humans as well, says study coauthor Margaret Morris, Ph.D. In fact, a 2011 study in the American Journal of Clinical Nutrition showed healthy people who ate junk food for 5 days performed worse on cognitive tests measuring attention, speed, and mood.

Researchers aren't sure what's causing the memory problems, but they suspect a poor diet may produce inflammation in the brain--specifically the hippocampus, the region that's associated with memory and special recognition, says study coauthor Margaret Morris, Ph.D. Even worse: Damage to the hippocampus can mess with hunger and fullness cues, leading to weight gain and obesity.

Even though the holidays mean sugar cookies and pigs in a blanket being pushed in your face, this study shows that just a few days of poor eating can be bad for your brain. Balance the no-so-healthy party food with the good stuff: fruits, vegetables, whole grains, legumes, and lean protein.

How to Cut Out Late-Night Snacking

How to Cut Out Late-Night Snacking

Learn to quiet the call of the fridge

You'd never eat two dinners at once, right? Except that maybe you (inadvertently) already do: Research shows that many women take in nearly half of their daily calories at or after dinner. What's more, one study found that a third of people downed 15 percent of their calories after 11 p.m.

In a way, evolution might be to blame: Humans were originally conditioned to chow down after sunset so they'd have the energy to get through the night. Some scientists believe that's why the body's hunger cycle still peaks at around 8 p.m. It's also why people might feel more cravings but less satisfaction when they eat in the evening, driving them to consume more.

Trouble is, some modern habits exacerbate this biology. Daytime dieting, for instance, magnifies that 8 p.m. urge, causing people to give in and binge. Even nondieters often undereat during the day only to overeat at night, thanks to skipped breakfasts, stress, and high-calorie snacks, says Yoni Freedhoff, M.D., of the Bariatric Medical Institute in Ottawa, Ontario.

But what's the big deal? It turns out that for everyone—whether or not they're overweight—it's not just what you eat that's important, but when you eat. Sure, nighttime eating can cause your weight to creep up—but it can also put your overall health at risk.

Eating on Autopilot
It's not so shocking that hoovering food after dark is consistently associated with weight gain and obesity, per both the International Journal of Obesity and the American Journal of Clinical Nutrition. Your activity levels drop in the evening, leaving you less able to burn off surplus calories.

Some studies show that eating lots at night also tamps down your body's production of two key chemicals: melatonin and leptin. The first, a sleep hormone, is what makes you drowsy come bedtime; lower levels leave you more alert. At the same time, reduced levels of leptin, a satiety hormone, mean your brain isn't getting the message that you're full. In other words, the more you eat, the less you sleep. And the less you sleep, the more likely you are to reach for another snack (and another!). When extended, this cycle can lead to sleep deprivation or, eventually, anxiety, depression, or cognitive decline.

Perhaps more alarming is the way p.m. scarfing affects your levels of insulin, the hormone that helps cells pull sugar out of your bloodstream to use as energy. As the sun sets, your body starts to power down for the night, which makes cells more resistant to insulin's effects, according to a new study in Current Biology. So if you've just taken down a hefty after-hours meal, you likely now have high blood sugar (long-term, a diabetes risk factor). Even worse, your body tends to store excess sugar as fat—and larger fat stores only increase insulin resistance, putting you at higher risk for diabetes, not to mention heart disease.

Well-Timed Noshing
Surprisingly, the first step isn't cutting out all late-night fare, says Deborah Beck Busis, of the Beck Institute near Philadelphia. Rather, it's to amp up your daytime food intake. More-balanced meals will reprogram your body to crave less food at night (yes, even despite that innate urge).

"The key is to be actively in control of your choices," says Freedhoff. Start with a breakfast of at least 400 calories, including 25 grams of protein (e.g., scrambled eggs with feta cheese and spinach). Research shows that eating more in the a.m. decreases your overall intake for the day—the exact opposite of night-eating's effects.

Lunch should also be at least 400 calories with 25 grams of protein. If you get hungry between meals, feel free to nibble, says Busis. Look for 100- to 150-calorie snacks with seven grams of protein. At dinner, stick to that 400-calories-per-meal ideal.

Aside from better food planning, hitting the hay is your best defense. Research shows that people who go to bed after midnight take in 500 extra evening calories. So switch off your TV or tablet early; staring at a screen can spur mindless munching.

You may not be able to break a night-eating habit right away, and that's OK. Just consuming fewer calories at or after dinner will give your body a break and put you on a healthier path.