The season starts now

Musician Tom Grennan traded booze and nights out

Start building

PHOTOGRAPHY: JOBE LAWRENSON. DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK . *SOURCE:

News you can use

Your TL;DR on the latest health and fitness research

Hunter McIntyre

Sugar, steak and absolutely no vegetables make up the unconventional, performance-first diet of the world’s best multi-sport athlete

Generation zeroed-in

A strategy for getting shit done or a one-way path to a mental breakdown, we examine the Gen Z-inspired trend for ‘locking in’

I’m considering boosting my gym efforts with TRT. Should I?

First and foremost – this is not medical

Flex education

With its focus on strength, posture and mobility, Pilates is far more than glorified stretching – as its growing male fanbase will attest

I join the 5am club?

Rising and grinding can unlock health and happiness – but you need to work with your body clock, not against it

‘As soon as I punched the bag, everything in my head went away’

Matt Evans, 27, explains how stepping inside the squared circle helped him recover after a horrific motorbike accident set him on a downward spiral

Your penis

If your tackle lets you down when you need it, these fixes can bring the action back

Step forwards

Nike and Hyperice’s Hyperboot looks like something from Back To The Future but has the potential to advance recovery tech in the here and now

‘Dads are more than a mother’s help. They matter in their own right’

British dads are right to protest poor paternity leave. But to focus purely on those early days risks neglecting the vital importance of engaged fathers to kids of all ages. In fact, argues Richard Reeves, it’s those teenage years when dads really come into their own

THE UNITED NATIONS OF FITNESS

With ticket sales in the millions, Hyrox is one of the fastest-growing sporting events in modern history. Its next ambition? A spot at the 2032 Olympics. Our fitness director flew out for the World Championships to find out if its dreams are within reach

ROLL WITH THE PROS

With its growing celeb fanbase and cult-like appeal, Brazilian jiu-jitsu is on the up and up. Here’s the kit you need to keep you fighting fitter

POWDER KEG

One of the fitness world’s best-researched supps, CREATINE is a hot topic right now. But is more really better? Our writer embarked on a four-week superdosing journey to find out

RICH FRONING ISN’T SLOWING

At 38, the CrossFit GOAT is still a formidable presence in his sport. The secret? Strategy, accountability – and a lot of ‘grunt work’

STRENGTH AND SIZE MADE SIMPLE

Our science-backed plan will streamline your efforts and make those gains easier to attain

ARMS DAY, UPGRADED

Try this sample workout, taken from our six-week Strength and Size Made Simple programme. You’ll find movement descriptions in the full plan, too

A TALE OF TWO HALVES

INTERVIEW BIG THE

BE PATIENT AND THINK OF THE LONG GAME

Sam Delaney, 50, is the author of Stop Sh*tting Yourself – 15 Life Lessons That Might Help You Calm The F*ck Down

FIND A NEW HOBBY TO REPLACE THE PUB

Andy Manston, 55, DJ and founder of the legendary Ibiza and London club night, Clockwork Orange

BE ON THE LOOKOUT FOR BURNOUT

Ben Williams, 49, agency founder

FIND NEW WAYS TO REWARD YOURSELF AFTER WORK

Dan Foley, 46, personal trainer

GO HOME EARLY (IN YOUR OWN CAR)

Tommy Stewart, 35, football writer

SPEND TIME WITH MATES WHO BACK YOU

Tom Kerridge, 52, chef, restaurateur and TV personality best known for owning the two-Michelin-star pub The Hand & Flowers in Marlow

BRAND NEW BEAT

HOW TO BUILD A HIGH-PERFORMANCE HEART

WHY GOING THE DISTANCE TAKES GUTS

The overlooked body part you should be training ahead of your next endurance event? Your stomach. Research suggests performance gains aren’t just made on the field, but in the gut, too. MH ’s lab rat puts the science to the test to see how the right fuelling strategy can help you push harder, faster and further

BEEFED-UP NUTRITION. SUPERSIZED FLAVOUR

When it comes to wholesome protein fixes, burgers are rarely front of mind. But with a little graft in the kitchen, you can tick off your macros while satisfying your cravings. For a true masterclass, we consulted the pros in America, the home of the burger

CRUNCH TIME

At their peak from October, sprouts bring texture, fibre and plenty of vit Cto your plate. Pair with protein for an upgrade on your usual chicken and greens

JOINT EFFORT

With links to quicker recovery and injury-proofing, glucosamine is one of the world’s most popular supps. But can a daily pill really bulletproof your body?

FERMENTATION SENSATION

Ahead of the release of his new book, Ferment , gut-health guru Tim Spector sat down with MH to talk about the cutting-edge science supporting his fervour for the ancient practice of fermenting foods

Rewild your brain

Burned out? Dragged down? Cooped up? Hit ‘restore’ by tapping into the full potential of the great outdoors

‘I never really thought about being spiked – until it happened to me’

Five years ago, Mark Ackred, now 47, was spiked at a festival while looking after his children. When he realised he couldn’t prove what had happened to him, he co-founded CounterSpike, which makes drug-testing strips for drinks

The new playbook for ADHD

Medication is one option. But the latest findings see promise in drug-free tactics

HOW I KEEP IT TOGETHER

As the CEO of Colossal Biosciences, Ben

Gen Z, meat and the manosphere

As nutritional knowledge has increased, consumption of meat in the UK has trended one way: downwards. But young men appear to be going against the grain and are actively choosing to beef up their diets. Could the divergence be a consequence of what they’re being fed online?

SURVIVAL OF THE FITTEST

For the past century, Bethnal Green Weightlifting Club has stood as a rite of passage for anyone looking to get strong and lift big. With its future now in doubt, MH meets the members and coaches fighting for its future

HOW TO BREAK UP WITH BOOZE (WITHOUT LOSING YOUR MIND)

Giving up alcohol needn’t condemn you to a life of piety and drudgery. But it can feel a bit like that – as these six men know well. Whether you’re cutting back or quitting entirely, follow these pointers to beat sobriety burnout and make abstinence an energiser

Life.style

Gone are the days when a splash of water and a borrowed squirt of moisturiser passed for ‘grooming’. Today’s bathroom cabinets are a battleground of serums, scrubs and scents – and our team has tested the lot. From skin-boosters and hair-thickeners to blades that mean business, these are the standout products worthy of a spot on your shelves

Save face

Your skin’s your MVP – so treat it that way. Our edit will keep you looking fresh, even when you don’t feel it

A cut above

Maintaining your beard shouldn’t be a battle. These sharp tools will turn messy into mastered

Below the neck

Feeling good in your skin isn’t all about the biceps. These bathroom-cabinet saviours have you covered – protecting, cleaning and keeping you smelling fresh

Bright ideas

When it comes to how you present to the world, your smile does a lot of the heavy lifting. So give it some love

The game changers

These innovations take your routine up a notch. Because good grooming should be easy, effective and maybe a little fun

Crowning glory

From thickening to styling, these low-lift products will make a big difference, without looking like you’ve tried too hard

Solar flair

Big-name brands have given solar-powered watches a recent glow-up. We shine a light on six of the best

RIDERS ON THE STORM

Famed for its towering 100ft waves, Portugal’s Nazaré coast is where the world’s most daring surfers come to test their skills – and nerve. Our novice dropped in to test the waters

THE MH DIRECTORY

Look good and feel great with this selection of life-enhancing products

Luke Donald

Over a career that’s spanned more than two decades, and counting, the Ryder Cup-winning captain has learned a thing or two about leadership, locking in and balancing life and sport