More stories

  • in

    Scientists Investigate: Is a Low-Fat, Plant-Based Diet Better Than Keto?

    It can be supremely frustrating trying to figure out what type of meal plan works best for you. There are so many fads and trends, all battling against solid advice and reputable research. Finding the right nutritional balance can be overwhelming—fast. It’s enough to make a guy give up and revert to continuously snacking on bags of baby carrots. But a recent study from the National Institutes of Health (NIH) has shed a little more light on this diet dilemma by pitting perennially dueling macros—carbs and fats—against each other. What’s better: keto or a low-fat, plant-based diet?

    In the small but controlled four-week study, researchers analyzed 20 diabetes-free adults and found those who ate a low-fat, higher-carb plant-based diet consumed fewer daily calories—550 to 700 fewer—compared to subjects on a low-carb, higher-fat animal-based plan, or a ketogenic diet. And, even though the subjects on the low-fat, high-carb diet consumed less overall, they ended up with higher insulin and blood glucose levels. Possibly a result of three-quarters of their meals containing carbohydrates.

    None of the subjects gained any weight even though all had access to three meals a day, plus snacks, and could eat as much as they wanted. There were also, between the two diets, no differences in hunger, enjoyment of meals, or satiety. And though both groups also lost weight, only the participants on the low-fat diet burned off a good amount of body fat (plus the high-fat subjects didn’t gain any fat).
    The study macro breakdown for the plant-based, low-fat diet folks was 10 percent fat and 75 percent carbs, while the animal-based, low-carb people ate 10 percent carbs and 76 percent fat. Each meal included about 14 percent protein. All meals were minimally processed with about the same amounts of veggies.
    Chelsea Kyle for Men’s Journal

    “Interestingly, our findings suggest benefits to both diets, at least in the short-term. While the low-fat, plant-based diet helps curb appetite, the animal-based, low-carb diet resulted in lower and more steady insulin and glucose levels,” said study lead Kevin Hall, Ph.D., a senior investigator at the NIH.

    “Despite eating food with an abundance of high-glycemic carbohydrates that resulted in pronounced swings in blood glucose and insulin, people eating the plant-based, low-fat diet showed a significant reduction in calorie intake and loss of body fat, which challenges the idea that high-carb diets per se lead people to overeat. On the other hand, the animal-based, low-carb diet did not result in weight gain despite being high in fat,” he said.
    Though the study doesn’t provide a solid answer to whether or not you should eat carbs over fat or vice versa, it does help show that consuming too many carbs daily can mess with your insulin levels, which over the long term, could lead to pre-diabietes or worse. And that, as has been shown before, eating high levels of fat doesn’t neccssairly lead to weight can or increase in fat stores.
    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

  • in

    Nonalcoholic Beers That Taste Like the Real Thing

    Overdoing it on beer was too simple this year. As the pandemic and pugnacious politics upended 2020, cold IPAs were accessible salves for frayed nerves. One could quickly lead to two, four, or more—today’s stress relief bringing tomorrow’s hangover. But in a world off its axis, people are increasingly looking to assert control when it comes to drinking. There’s a real trend toward abstaining from alcohol and moderating intake. Luckily, that no longer means giving up great-tasting beer. “Shifts in drinker perceptions and advancements in brewing technology suggest we’re on the brink of a nonalcoholic beer renaissance,” says Jim Koch, chairman of Boston Beer Company. These nonalcoholic beers prove that when it comes to flavor, nothing really is something.

    Courtesy Image
    10 Nonalcoholic Beers That Taste Like the Real Thing
    1. Athletic Brewing Company Upside Dawn Golden Ale
    Meet one of America’s fastest-growing nonalcoholic breweries, thanks to a proprietary brewing process that leads to boldly flavored bevs. Upside Dawn unites organic German and American malts in a floral, 50-calorie package that drinks light and easy. As such, it’s become popular among the adventure set.
    Get it

    Courtesy Image
    2. Suntory All-Free
    Japanese brewers ran through more than 400 formulas before cracking the code on All-Free, a beer-inspired refresher made with malt barley and hops. It’s reminiscent of a seltzer, full of strong carbonation and flavor, but with zero calories, sugar, and alcohol since they nixed the fermentation process altogether. What’s more, there are no artificial flavors or sweeteners.
    Get it

    Courtesy Image
    3. Lagunitas Brewing Company IPNA
    Clever name, eh? Lagunitas spent a year refining its first nonalcoholic brew, which was just released this December. Like its flagship IPA, this dank little number packs a pungent profile of citrus and pine trees, since it’s dry-hopped with several Pacific Northwest hops like Citra and Columbus from the Yakima Valley. It clocks in under 100 calories to boot.
    Get it
     
    Courtesy Image
    4. Samuel Adams Just the Haze IPA
    Hundreds of yeast strains were tested to create this nonalcoholic hazy IPA (nationwide release early 2021). Wheat and oats amplify the body, while Citra, Mosaic, Sabro, and Cascade hops impart a fragrant profile of pineapple, peaches, and grapefruit. The head retention and gold color are similar to Samuel Adams‘ New England IPA. How wicked is that?
    Get it

    Courtesy Image
    5. Ceria Brewing Company Grainwave
    Blue Moon creator Keith Villa’s second act is Ceria, a Colorado brewery focused on nonalcoholic beers made with (and without) THC. Grainwave is a medium-bodied, Belgian-inspired witbier flavored with blood orange peel and coriander and just 77 calories per serving. THC-infused brews (5mg) are available at licensed dispensaries.
    Get it

    Courtesy Image
    6. Surreal Brewing Company Natural Bridges Kölsch Style Ale
    Surreal Brewing Company‘s 17-calorie bev is named after a California marine preserve and based on a German kölsch—an ale fermented at colder temperatures for a balance of subtle fruitiness and refreshment. The beer’s soft malt profile goes great with salads and roasted chicken.
    Get it

    Courtesy Image
    7. Heineken 0.0
    Heineken has pulled off a delicious magic trick: This gently fruity 69-calorie lager tastes nearly identical to the full-strength original thanks to a unique process of brewing several batches of beer, then blending them.
    Get it

    Courtesy Image
    8. Bauhaus Brew Labs “Nah” Helles Lager
    After Bauhaus co-owner Matt Schwandt was hospitalized with acute pancreatitis and had to give up alcohol, he began developing the “Nah” line of nonalcoholic beers. This bright take on a German-style helles lager (meaning pale in color) is made with German hops and malts for a traditional character of fresh-baked bread.
    Get it

    Courtesy Image
    9. BrewDog Wake Up Call
    BrewDog‘s brunch-ready stout offers a different kind of buzz. It’s brewed with coffee for a pleasant pick-me-up, while oats and a sprinkling of milk sugar lactose lend smoothness to the roasty sip. FYI: The beer contains 39 mg of caffeine per 12-ounce serving (a bit more than a can of Coke).
    Get it

    Courtesy Image
    10. Clausthaler Santa Clausthauler
    For a jolly, alcohol-free holiday tipple, sip Santa Clausthaler. The latest nonalcoholic beer from Germany’s Clausthaler—a leader in the category since 1979—is flavored with cinnamon and cranberry for a festive kick.
    Get it
    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

  • in

    Matthew McConaughey Is on a Mission to Just Keep Livin'

    I had dismissed the news as clickbait, but here McConaughey is, Zooming in the same wood-paneled room that he appeared in on Colbert—except this evening, a tall, gold-fringed American flag stood behind his shoulder.
    Matthew McConaughey driving his car in Texas Photograph by Camila Alves McConaughey & Levi Alves McConaughey
    I ask, “So, you’re really not going to run for Texas governor?”
    “I said, I have no plans to,” McConaughey replies, sipping.
    “OK, so what about the White House?” I chuckle; McConaughey doesn’t.
    “Listen, I think everybody should at least entertain the idea. It’s a form of actually defining your values: ‘What if I was president of the whole world?’ You’re forced to consider your priorities.”
    Just hypothetically speaking, I say, what would his campaign slogan be?
    “Ha, ha, ha. Oh, I get sent a lot of ’em. I love it. There was one I really liked: ‘Make America All Right, All Right, All Right, Again.’ That’s a fun one.”
    “But for me…” he pauses a second. “It’s ‘Meet Me in the Middle—I Dare You.’ ” He held up his thumbs and fore-fingers, and mimicked reading the campaign slogan on a bumper sticker. It’s the same type of social pragmatism that fills his book: When facing any crisis, I’ve found that a good plan is to first recognize the problem, then stabilize the situation, organize the response, then respond. (Folks, he’s running.)
    Matthew McConaughey relaxing at home Photograph by Camila Alves McConaughey & Levi Alves McConaughey
    “You can’t have unity without confrontation. And to have confrontation, you have to at least validate the other’s position. We don’t even do that. So I’d say, I’ll meet you in the middle. I dare you. It’s a challenge, a radical move. You come this way, I’ll come your way. That’s how democracy works.” More

  • in

    Go Full McConaughey With the Actor's Favorite Unorthodox Workouts

    Struggling to get a consistent workout regimen at home? Matthew McConaughey’s workouts are anything but traditional, but they’ll boost your mood, health, and the monotony of isolation. Is it any surprise the actor’s got some unorthodox tricks up his sleeve to make movement a movement?
    1. Run From Home
    “Like any mammal, we’re always gonna make it back home. I like to run 20 minutes out, turn around, and drop and do 20 pushups 10 times during the run back.”
    2. Dance All Night
    “I could and should probably do it more often. It’s my favorite cardio. I don’t mind having a cocktail during some of my workouts.”

    3. Have Some Sex
    “The original exercise,” McConaughey writes in Greenlights. “It makes our companion see us in a more flattering light, which psychologically makes us feel like we look better.”

    4. Wrestle…or Not
    “I love it, but blew my ACL during a match. So now I spend a lot of time on the elliptical instead.”

    5. Just Schedule It
    “You don’t have to actually work out, just plan on it, that’s enough.”
    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

  • in

    Apple Fitness+ Launches Celebrity-Driven 'Time to Walk' Feature

    When you think of fitness, activities like going for a run or lifting weights are usually top of mind. But fitness doesn’t always have to involve maxing out your heart rate. Just stepping outside for a walk can have tremendous benefits for your health. That’s exactly what Time to Walk, a new feature for Apple Fitness+, is all about. Released today, Time to Walk is a series of podcast-like episodes where celebrities including Dolly Parton and Draymond Green share stories and insight from their lives, accompanied by some visual elements. As the name implies, these episodes are designed to be listened to while taking a walk.
    Aside from Parton and Green, Apple has also released Time to Walk episodes with Shawn Mendes and Emmy Award-winning actress Uzo Aduba. Each episode is recorded while walking or in a location that’s meaningful to the guest, and the topics for the 25- to 40-minute episodes vary widely. In Parton’s episode, the country music icon promises “a walk down memory lane,” while Mendes discusses the benefits of slowing down, and Green talks about the virtues of failure and tuning out criticism, according to Apple.
    “There’s nothing better than a walk in nature, getting lost in my thoughts, and taking a deep breath of fresh air,” Green says in the press release. “I hope sharing my stories with those who go on a walk with me will give them the same drive to chase their dreams that I had in chasing mine.”
    Courtesy of Apple
    Each segment comes with corresponding photos that pop up on your Apple Watch as you listen, which adds a visual element to help bring the guests’ stories and ideas to life. At the end, each guest also shares a playlist of songs that motivates and inspires them, so you’ll get a fresh batch of music with each episode. There’s even a version for wheelchair users—called Time to Push—which combines the audiovisual content with an Outdoor Wheelchair Walk Pace workout.
    Time to Walk is the latest addition to the Apple Fitness+ subscription service, which combines the fitness-tracking features of the Apple Watch with on-demand studio-style workouts accessible on your iPhone, iPad, or Apple TV (for $9.99 a month). Rather than a full-on workout, Time to Walk offers users a quick break and an easy way to get some exercise. Apple plans to release new Time to Walk episodes every Monday through the end of April, so your daily stroll is about to get a whole lot more interesting.

    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

  • in

    How Hall of Fame Quarterback Troy Aikman Is Still Sharpening His Game

    Pro Football Hall of Fame quarterback and FOX Sports lead NFL analyst Troy Aikman may have retired 20 years ago, but he’s still finding ways to stay on top of his game. Here’s how.

    Adjust Your Plan
    I was still doing the same routines five years after retiring——bothered with back pain. I walked into a local gym and asked if someone could write me programs. Jason Harnden walked out, and I’’ve been training with him for 17 years. Now I hit the weights four days a week, for 30 minutes. We change it up every four  or five weeks, adding battle ropes, kettlebells, and slam balls. Keeping the training up these days meant getting a home gym together. I find the FreeMotion Dual Cable Cross Machine effective without straining the joints.
    Center Yourself
    Phil Jackson’s book Sacred Hoops got me intrigued about meditation and mindfulness. The light really came on when I picked up The Untethered Soul. It was hard at first. I had the whole ““monkey mind”” going, but eventually I was able to slow my thoughts. I meditate first thing in the morning to set me up for a good day. I like the apps Insight Timer and Calm. I also listen to the audiobook of Eckhart Tolle’s The Power of Now on walks.

    Keep It Clean
    I’’ve gotten better about eating vegetables in these later years. I get most of my protein from fish, avoid processed foods and dairy, and don’’t put excessive butter or oil on anything. I rarely eat red meat but, when I do, I grill it myself. I’’ve gotten into making smoothies before and after workouts. I use Dymatize Iso 100 Whey Protein Powder and Athletic Greens with spinach, collagen powder, banana, and almond milk.
    Take a Breather
    I’’m a prime example of someone who overtrains. I’ve always done something seven days a week. During my playing career, there was always an urgency to work as hard as I could. I never walked away thinking I didn’’t show up as strong as possible. That’’s followed me into retirement. I’’m starting to allow myself recovery days. I’’m not as sore and stiff and know maintaining this pace isn’’t sustainable. I need to pause and accept that life is good.

    Troy Aikman will share his insights as FOX Sports’ lead NFL analyst during the NFC Championship as Tom Brady and the Buccaneers take on Aaron Rodgers’ Packers at Lambeau Field on Sunday, Jan. 24 at 3 p.m. on FOX. 

    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

  • in

    How to Build (and Appreciate) a Better Trail

    On a typical day at the office, Troy Scott Parker found himself searching for a better trail. Working just outside of Sykesville, MD, a 25-minute drive from Baltimore, Parker’s go-to trail was flat, straight, rutted and in the open. In the summer it was sweltering and in the winter frigid.
    “It was miserable,” says Parker. “And boring.”

    Parker knew there had to be a better route for connecting a paved path system to the historic downtown. Not only would it be more interesting and enjoyable, it would be more sustainable too (which matters more than ever). Good thing that Parker works as one of America’s preeminent trail designers.
    From urban greenways to epic bikepacking routes, trails have never been busier. They were already growing in popularity before the pandemic and lockdowns sent us outdoors in record numbers. That’s a good thing: The more people who are using trails, the more people who care about them, and the more people who stand up for protecting green and wild spaces, like public lands, says Parker.
    But while any trail will do during stay-at-home orders, biking and hiking indiscriminately will not always be the case. Inspiring long-term interest requires not just any strip of dirt, but a well planned and built network.
    Mountain biking singletrack trails in Bentonville, Arkansas. Shutterstock
    Natural Fundamentals
    There are plenty of trail builders and designers who know about grade, slope and drainage: the fundamentals of erosion-proof construction and key ingredients in a time of increased use and climate change. But Parker was one of the first, and remains one of the few, who understands that great trails are only 30 percent technical. The rest is psychology.
    “It’s about understanding human nature and the user experience,” he says from his Boulder, CO, home office. “It comes down to two factors: the quality without a name and natural shape.”

    Mats Hagwall on UnSplash
    Parker has spent more time thinking about the qualities of the best trails than just about anyone. He wrote many of the early trail-building standards that evolved into the how-to manuals national parks, mountain bike organizations and volunteer trail stewards use to build paths. And he wrote and self-published the definitive book on the art of trail building in 2004, Natural Surface Trails by Design.

    It took Parker decades to figure it all out. Now nearly 60, he started building trails at age 5 on the Ohio acreage where he grew up. First it was for his Tonka trucks and then for his Schwinn banana-seat bike. Design and architecture always fascinated him. As a teen, he dug his own pond and then a system of “Roman aqueducts” and ditches to feed it with clean water (and keep the leaky septic system out).

    Trail Philosophy
    After college he moved to Boulder and put his self-taught skills—a knack for seeing grade, managing water flow and building stone work—to good use on volunteer trail projects. Eventually that led to paid trail designing and building work, a job he continues. Through it all he philosophized about the elusive attributes of a good trail.
    Parker finally found the words in the architecture classic, The Timeless Way of Building by Christoper Alexander. Over more than 500 pages Alexander simplifies why some cityscapes feel better than others to two factors: design patterns and the quality without a name. The theory resonated with Parker.
    Wandering in the woods he knew something in our DNA makes us universally attracted to openings and meadows, viewpoints and unique features, and rivers and lakes. We’re also attracted to small things: a big stump, a rock all by itself, a gully. Trails that lead us to these places are pleasing. Ones that link these points, one after another, are a joy.
    Shutterstock

    We’re equally predictable in our bad habits. Pass within earshot of a waterfall, but not to it, and we will find our own way to check it out. We’re more comfortable walking along the edge of an open area, unless there’s a cool boulder in the middle of it. Then we want to climb it and look around and so should the trail. Stacks of switchbacks are annoying. Just like an empty maze at airport security, we will cut right through them.
    “Build a trail that resists our lazy tendencies and plays to our curiosity and you’ll find the quality without a name,” says Parker.
    It’s hard to explain, but simple to do: He just acts like an 8-year-old and links whatever catches his eye. Alexander’s “design pattern” (Parker’s natural shape) is even easier to find. Just pick up a stick.
    “Something nice and crooked from a native species,” he says. “Put it on the ground and scale up and you’ve got your natural shape.”

    Shutterstock
    In other words, straight is boring. Twisting and turning, going up and down, keeps us guessing and motivated to see what’s around the corner. Trail builders call it rolling grade. Mountain bikers call it flow. And hikers knock off miles with surprising ease.
    Natural shape is naturally sustainable too. Even a slight up and down or side to side, helps shed water off the trail, reducing erosion. It slows riders down, so there’s less braking. Both are important with climate change in mind.
    Dryer, hotter weather turns dirt to dust and boots and skidding tires, especially, lift it into the air. Wind literally blows trails away. Even more destructive is water. With bigger rain events, more often, ruts, wash outs and in-cutting add maintenance when trail crews are already struggling to keep up with the impact of more tires and boots.
    Troy Scott Parker Courtesy Image
    “Erosion destroys trails,” says Parker. “But what sets up that destruction is poor design.”
    We need to build to a more robust standard, capable of handling more traffic and extreme weather, he says. And, as we expand trail networks to keep up with demand, we have to think about what is the best and highest use of the land.

    Land Relations
    Hikers, bikers, horseback riders and motorized users: They all have different relationships with the trail, he explains. ATVers and dirt bikers are more focused on their machine than what’s flying by. On a horse, the interaction with the animal is as important as the scenery. Focused 20 feet in front of them most of the time, mountain bikers care more about what the trail does then where it goes. Hikers are the most demanding, especially if they drove two hours to the trailhead. They expect the path to connect them to the environment and immerse them in the landscape.
    Land managers need to keep these relationships in mind as they consider where to put new trails, thinks Parker. Old industrial sites and damaged landscapes make great motorized zones. Quiet areas with few other users work best for horses. Places with lots of ups and downs and ins and outs are ideal for mountain biking. Reserve the most spectacular places for those who appreciate it the most: hikers.

    Shutterstock
    “With more interest in being outside and more interest in our public lands, there’s more pressure to make the right choice for the right reasons,” says Parker. “It forces us to up our game and prevent bad ideas from happening.”
    Back in Sykesville, that’s what he was doing. Parker left the high ground of the existing trail and headed down the slope toward the South Branch Patapsco River. The forest felt wild. Ravines and creeks teased him along. Bird calls filled the air.
    Looking on social media he couldn’t find a picture or mention of the area. “It’s 25 minutes from Baltimore,” he says. “I can’t believe it.”
    Cameron Venti on Unsplash
    He created a proposal for a trail that would slowly roll its way down the slope from the path system, through the forest, in and out of gullies, all the way into town. Following the topography it has natural shape and the quality without a name.
    “It will be so much more interesting,” he says. “I think people will really love walking it. Now we just need to build it.”

    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

  • in

    3 Easy Ways to Boost Your Immune System

    While maintaining a high-functioning immune system is always important, nowadays, it really seems to take on an added level of importance. A global pandemic is a scary event to deal with, and having a strong immune system––along with socially distancing and wearing a mask––is your best line of defense.
    Of course, knowing exactly how to give your immune system the boost it needs is a little more complicated than putting back a couple glasses of OJ––but that’s a start. While staying active and fit is extremely helpful, you can still strengthen your immunity without breaking a sweat––or even opening your eyes, for that matter. Begin with incorporating these three simple changes into your life to give your immune system the boost it needs to keep you healthy and safe, during flu season and beyond.
    Get Plenty of Sleep
    Don’t be this guy. Shutterstock
    16 hours should be more than enough time to complete everything you need to do in a single day. Those other eight hours? Your body needs those for rest and recovery. Not only does getting a full eight hours of sleep help you feel clear and focused for the next day, but it also gives your immune system time to reboot and recharge. Countless studies have correlated sleep and improved immune function.
    In one such study, the scientists were able to focus on T-cells––which contribute to the body’s immune response by identifying and directly killing infected host cells, as well as activating other immune cells in the process. The scientists found that getting sleep was directly linked with improved T-cell function. 
    “Our findings show that sleep has the potential to enhance the efficiency of T cell responses, which is especially relevant in light of the high prevalence of sleep disorders and conditions characterized by impaired sleep, such as depression, chronic stress, aging, and shift work,” said study co-author Luciana Besedovsky.
    While everyone is a little different, most scientists suggest getting between seven to nine hours of sleep every night. But don’t overdo it either, as oversleeping has been proven to do more harm than good.

    Eat a Colorful Diet
    Opt for a colorful diet. Shutterstock
    If you find yourself waiting in line at the fast food drive-thru on a regular basis, you should probably reconsider your dietary choices. It may be a cliché, but it’s accurate: “You are what you eat”. So if you are filling your gut with a double cheeseburger, large fries and chocolate shake, the only thing you are satisfying is your taste buds.
    While you can always splurge for the occasional burger, pizza or hot wings––you need to keep it in moderation. Give your immune system the tools it needs to fight infection by ensuring your diet includes plenty of fruits and vegetables––specifically immune-boosting foods like citrus, red bell peppers, broccoli, garlic, ginger and leafy greens.
    As a simple rule of thumb, eat a colorful diet. Vibrantly colored fruits and vegetables are generally the richest in vitamins, minerals, fiber and antioxidants.
    Take Vitamins to Help Your Immune System
    Vitamins and supplements are a good way to avoid deficiencies. Shutterstock
    While its always best to get your nutrients and vitamins from the food you eat, taking vitamins and supplements is certainly not a bad idea. While there is no magic pill or vitamin that’s proven to totally protect you from getting sick, they help in areas where your diet may be lacking.
    For example, micronutrient deficiencies can have a negative impact on your immune response. And with our busy lives, you’re probably not paying too much attention to which micronutrients you might be skimping out on. To cover your bases, start by taking a daily multivitamin that will contain trace amounts of most micronutrients.
    Additionally, three immune-boosting vitamins worth taking are vitamin C, vitamin D and Zinc. While everyone knows about the benefits of vitamin C in fighting infection, it’s also important to recognize the role vitamin D and Zinc play.
    While we normally get our Vitamin D from the sun, that’s harder to do during winter. And with studies showing that  low levels of vitamin D have been associated with a greater risk of developing respiratory conditions, a vitamin D supplement is a good idea. Zinc is another great immune fighter and studies have shown that increased concentrations of zinc can inhibit the replication of viruses.
    Lastly, remember that taking a super dose of any one vitamin will not give you “super-immunity.” Instead, focus on avoiding nutrient deficiencies in any one area, eating healthy and getting plenty of Zs.

    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More