From morning to night, he would be in the garden, with the distinct sound of crickets in the background, and the occasional crack of a new beer. There he was, in his mid 40s, the most alpha male I have ever known, tending to his flowers.

It never dawned on me that this was strange. After all, society has largely painted gardening and the caring of plants as something you take up in your 50s and 60s – unless, of course, you’re female. My dad was my dad, often full of anger and rage. But on Sundays, and for the better part of the first few days of each week, he was calm –happy even.

A meta-analysis published in Preventive Medicine Reports (2016) reviewed various studies on horticultural activities and mental health. The analysis found gardening is associated with reductions in symptoms of depression and anxiety, as well as increases in life satisfaction, quality of life and sense of community.

It makes sense for a hothead like my old man. Activities that involve repetitive tasks like planting or weeding are said to activate the parasympathetic nervous system. This system is responsible for the body’s “rest and digest” functions, which counteract the “fight or flight” response associated with stress and anxiety.

I can’t say that I was inspired to ever take up gardening – the Australian sun is too hot, and I was too lazy back then. But the older I got, the more the seed my father planted (pun intended) began to grow more, especially as I moved to LA, a place rich in nature and beauty. Then one day I crossed paths with Nelson ZêPequéno, the Ghanaian-born artist, creative director, and designer.

In a world where masculinity is often equated with power, achievement, and a certain hardness, Nelson ZêPequéno has taken a different path. The founder of Black Men Who Garden shares a journey that started as a practical endeavour and evolved into a transformative experience that redefined his understanding of what it means to be a man.

Nelson’s introduction to gardening was somewhat unconventional – he wanted to save money on weed and began by growing his own cannabis, which, ironically, sparked an interest in horticulture and cultivation. But as he delved deeper into the world of plants, he found something far more profound – a connection to life and a new way to view his own masculinity.

“I realised oh, actually, no, my manhood isn’t based around the pursuit of power and aggression. It can actually be based around softness,” Nelson reflects. This shift in perspective was not just about gardening; it was about rejecting the narrow definitions of masculinity that society had imposed on him and many other men, particularly men of colour.

Nelson recalls a pivotal moment in his journey – a realisation of what he calls “plant blindness”, the inability to even visualise or draw plant life. This level of disconnect from nature was a wake-up call, pushing him to seek a deeper connection.

As he began to buy flowers and small houseplants, he noticed his desire to nurture and observe their growth. He found a degree of patience and healing. “Life wasn’t all this other stuff that I was pursuing that just left me empty, broken, alone, and struggling. And I’m like looking at it – literally just like a leaf coming out of the soil. And this reminded me, like, This is what life is.”

This newfound connection to nature and to himself led Nelson to create Black Men With Gardens, a platform designed to provide representation and community for other Black men interested in gardening. Through group activities like hikes and workshops, the platform fosters a sense of belonging and offers a space for men to explore this traditionally age-defined, feminine-coded activity without judgment.

Manoj and Nelson ZêPequéno I Andrew Gura

For Nelson, gardening is not just about plants; it’s about challenging and redefining the cultural frameworks that limit men’s emotional and sensory experiences. It was also a stark reminder to me to reconnect with nature in a way that my father did before me and many of our ancestors did before us. With the continuing rise of technology, increasing rates of mental health decline, and a lack of connection, perhaps a return to nature is what’s needed. At least it has been for me.

Since meeting Nelson, I’ve spent more time sitting under trees, playing around with flower arrangements, and basically, turning into my father. But also, I’ve gradually – because growing is an inherently slow process – become a version of myself that has slowed down, remembered to put down my phone and felt a sense of grounding in challenging times.

Nelson’s journey is a powerful reminder that masculinity can be found in places of softness, care, and connection – not always in the pursuit of achievement or societal approval. Gardening, for him, and me –  and perhaps for you too, can become a tool for personal growth, healing, and redefinition.

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The post Manoj Dias on sowing the seeds of softness appeared first on Men's Health Magazine Australia.

Internally, I was fading quickly. My mental health hit an all-time low, my relationship withered, and I felt helpless. I tried every known blood, urine, and saliva test to get to the bottom of what was happening. I switched diets, took supplements, used saunas, cold-plunged, and tried prescription medication – all to no avail.

After 10 months of this, I was on the verge of a mental breakdown. Then a friend suggested I try a new-age health clinic in New York City called MOCEAN. They worked on the body as a holistic system and were known for helping people with chronic health conditions that couldn’t be treated through conventional methods. So, I took a month off work and told my partners that I didn’t know what to expect, but I needed a month off to fix myself.

I emailed Dr Joshua Park, the founder of MOCEAN. Josh was a former team doctor for the Korean Olympic team and had struggled himself with chronic health issues that weren’t easily diagnosed or treated. My month of healing entailed five sessions a week at the clinic, working on my breathing, inflammation, scar tissue repair, and stress, sleep, and gut health optimisation.

Each session included a variety of treatments using various technologies, ranging from compression leg sleeves to brain optimisation, breathing protocols, and machines that filtered pure oxygen into the body. Then there were hyperbaric chambers, saunas, and the list goes on. It was a biohacker’s dream.

Manoj and Dr Josh Park at MOCEAN

Fascinated, I asked Dr Park how he came to acquire such weird and wonderful gadgets. “When I was developing the MOCEAN Treatment System, I studied a lot,” he said. “Both historical and modern medical information helped me identify the key physiological systems essential for optimal health: the circulatory system, the nervous system, the musculoskeletal system, and the system governing energetic balance.”

In his own words, Dr Park said, “With a better understanding of these foundations, I recognised that although the principles governing human health have remained constant, our technological capabilities to enhance or restore these systems have advanced significantly.”

Continuing, he said, “I began actively searching for the latest technology targeting improvement in these critical areas.”

MOCEAN is known for their targeted PEMF therapy, which uses pulsed electromagnetic fields to rejuvenate low-energy cells with pure, raw energy. Each cell in our body functions like a capacitor or battery, holding a charge. Our entire body relies on electrical energy, and each cell needs a specific electrical charge to operate optimally. To maintain good health, our cells must perform their functions effectively.

After four weeks of various treatments and therapies using the technologies, I felt like a new person. My mind and body were renewed. Was it purely the technology? Was it the break from work? Was it September in New York? Who knows – perhaps it was a combination of all of them. This much I do know: when I came home, all my inflammation markers were down, which was especially important as I discovered I had a mould outbreak in my apartment, which was actually the reason I was sick in the first place.

Sadly, I couldn’t immediately return to New York, so I moved out of that apartment and took some of the lessons I learned, purchasing some of the technologies I used at MOCEAN. I reached out to Dr Park and asked him what the best budget-friendly devices were that I could get my hands on. Here are the three that have really changed my life since coming back home.

Compression Sleeves

According to Dr Park, compression leg sleeves are designed to apply consistent pressure to your legs, helping to improve blood circulation. This is especially beneficial for those who spend long hours sitting or standing. Enhanced circulation improves blood flow, which means more efficient oxygen delivery to tissues, improving overall lymphatic health. I use these 3-5 times a week. I put on an ambient playlist or binaural beat album and nap for 30-45 minutes. I love the Hyperice compression sleeves.

Heated Eye Mask

“An eye massage mask can be an excellent tool for alleviating eye strain and tension, common issues in today’s digital-heavy lifestyle,” says Dr Park. “These masks typically use gentle vibrations or heat to stimulate the area around the eyes, helping to reduce puffiness, alleviate sinus pressure, and promote relaxation.” The best part is that these don’t cost much and are available through Amazon.

Biomat

I was searching for a well-researched and recommended PEMF mat; sadly, most well-regarded ones were between $6,500 and $15,000. However, many people recommended the Biomat. The Biomat utilises four types of energy: far-infrared rays with wavelengths of 6.5-9.32-14 microns, natural amethyst crystals, natural tourmaline, and orgone energy with negative ion functionality. When the body is exposed to these energies, a change in body temperature occurs that affects mitochondrial production and stress response. I use the Biomat with the compression sleeves and heated eye mask. This combination has been a dream after a long day’s work. Check it out.

Ultimately, do I think these technologies will replace exercising, taking care of our mental health, eating well, and socialising? No. Do I think they can support us during times of stress and optimise an already healthy body? Absolutely. But don’t take my word for it; try it out for yourself and let me know what you think.

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The post Is wellness tech the future of preventative healthcare? appeared first on Men's Health Magazine Australia.

The irony of a meditation teacher burning out isn’t lost on me. But as I often tell my students, we contain multitudes. Mine? I’m a start-up co-founder, husband, father, empathetic soul navigating the chaos of the world, all while chasing my dreams, aiming for eight hours sleep each night, and ensuring I take the right vitamins. Anxiety and burnout don’t discriminate.

Just three months prior to my latest brush with anxiety, I had taken four weeks off work for the same reason, so it was surprising to find myself on the couch, utterly exhausted, with a Shake Shack burger bag by my side.

Sometimes, we don’t need meditation, supplements, or even medication. Sometimes we just need… rest. For me, rest has always been found in the practice of meditation. It both challenges and rejuvenates me. And it had been a while since I’d been on a meditation retreat—I was starting to feel it.

So, the idea of finding a 3-5 day meditation retreat took hold in my mind. Something local and not too expensive. Unsurprisingly, every retreat centre was either sold out or waitlisted. The wellness travel industry has been booming in recent years. According to data from the Global Wellness Institute, the wellness tourism market is forecast to more than double from 2022 to 2027, estimated to be worth around $USD 1 trillion in 2024. You read that correctly.

It turns out there are many others, just like me, craving a few days to escape from the hustle and grind of modern life. So, not finding anything online or through all my networks in the wellness and hospitality industry, I decided to try my luck on Airbnb and quickly found a beautiful, secluded cottage in Joshua Tree National Park in Southern California. If I couldn’t go to a meditation retreat, I was going to host my own.

With five days’ worth of food packed, a few meditation books to peruse, and all my spiritual paraphernalia, I headed out from LA to Joshua Tree. It was clear from the start that this would be a different kind of retreat. Call me crazy, but what is usually a five-hour peak-hour drive turned into three hours. Every time I changed lanes, the car in front of me made way, clearing the path for me to go ahead. Then, a double rainbow accompanied me on the last leg of my drive. Call it woo-woo, but deep inside I felt that this trip was going to be special.

Manoj’s retreat in Joshua Tree National Park.

I arrived at the destination around 7 pm, as the sun was setting, immediately struck by a few things: how secluded it was, with desert stretching for miles and miles; the recently appointed sauna and cold plunge in the backyard—what a bonus; and the quiet, humming silence. It was eerily quiet; the daytime heat had transformed into a cool, crisp breeze. I immediately tossed my bags in the room and jumped in the sauna. Here, I began plotting my course of action over the coming days.

Like traditional meditation centres, I would wake up at 5 am, have a light meal, practise sitting meditation for the next six hours in 90-minute blocks, before eating again at 11. I would then break for two-three hours and practise again until the early evening, allowing myself to read. Traditionally, you would avoid anything too stimulating, including coffee, television, or books— but who was going to tell on me, I figured.

I awoke having slept for nine hours at 8 am—shit, I’d already missed my planned morning session. Nevertheless, I sat for 60 minutes and got up to grab a tea. As I did that, unconsciously, out of habit, I reached for my phone and started doom scrolling. Now, I’d made it a specific goal not to touch my phone for the five days I was away, yet here I was, deep in a TikTok vortex or reading about overnight oats and celebrity scandals in my email.

It was here that I came across an old email exchange with my Chinese medicine doctor, Jiaming. I had been seeing Jiaming for a few months to help navigate symptoms related to mould toxicity and the overwhelming stress that had on me. In the email, she had implored me to spend some time practising Wu Wei, which we had discussed in one of our sessions. Wu Wei is a fundamental concept in Taoist philosophy, particularly within the teachings of Laozi (also known as Lao Tau) in the classic text, the Tao Te Ching. Though not a complete translation, it has often been referred to as “doing nothing” or “non-action”. There’s a little more nuance to it than this, but as Jiaming explained in her email, she said I should allow myself to flow with the day, doing whatever felt right, staying present without too much effort. Curious, I inquired what specifically I could do. “Anything you like! Watch TV, lay in a sauna, walk without a watch or phone.”

Intrigued, I reflected for a moment on how I had placed so much expectation on this mini retreat to “fix” me. So much expectation that I was getting anxious just thinking about it. As counterintuitive as it sounded, perhaps I should give myself a break and do nothing? I figured I could meditate at home for hours when I got back. How often would I be here, in the desert, with no one around?

“Just enjoy this moment”, a voice within urged me. So that’s what I did. I listened to that voice. I let go of having to achieve anything from this time away. I ditched my plans, and for the next five days I did whatever felt most appropriate. I read books in a hammock, meditated twice a day for shorter sessions, hiked in Joshua Tree National Park, watched the purple skies as the sun set, ate bagels at the famous Campbell Hill Bakery, watched movies at night, and hopped between the sauna and cold plunge during the day.

Surprisingly, I found myself contemplating my life. From work to having kids to decisions I had made in my life, a doorway to a well of self-enquiry emerged in the space I’d opened up for myself. When I woke up, I checked in with what my body wanted to do… move or relax. I waited until I was hungry to eat, not looking anxiously at the clock. I had a loose routine, but my only non-negotiable was that I wouldn’t use my phone for more than an hour a day. During that hour, I could do whatever I wanted, but no more.

At the end of my sojourn to the desert, I felt renewed. Not only did I exercise every day, I sweated in the sauna and walked in nature.  I was cooking almost every meal, meditating and giving myself time to simply be. Ideas poured out of my brain, my digestion improved, and my Oura ring showed that my REM sleep was through the roof. I was rested.

The intersection of Wu-Wei with existing modern wellness trends like mindfulness, the slow living movement, forest bathing, digital detoxes, and self-care emphasise the need to prioritise recovery and slow down. Scientific research supports these approaches, showing benefits such as stress reduction, improved mental health and enhanced overall wellbeing.

We each lead increasingly busy lives and taking care of ourselves can feel like just another task on your to-do list. Something we invest a little bit of time into and then eagerly await the results. But every now and then, we can let go of the to-do list, drop our expectations and plans and remember what it was like not to have to be anywhere or more importantly, anyone.

Could a “do-nothing” retreat be the hottest wellness trend of 2024? I doubt it. But it could be the kind of retreat that brings you back into your body, sparks creativity and ensures better rest.

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The post Could doing nothing be the hottest wellness trend of 2024? appeared first on Men's Health Magazine Australia.

It was 2008, and I had been persuaded to try yoga by a friend who promised me not only a night of the best sleep I’d ever have but also the presence of beautiful girls. The latter turned out to be true, but the former didn’t occur, at least after that first class.

I turned to yoga after battling crippling anxiety and insomnia, resorting to medication for relief. Nine months before that class, neither my anxiety nor insomnia seemed to be responding to medication and I began feeling lost, in search of meaning in my life. With nothing to lose, I donned my training shorts and football jersey and headed to that class.

Traditionally, yoga is a mind-body practice originating in ancient India. It’s believed to help individuals attain a higher level of awareness and spiritual insight. Today, it still serves as a spiritual portal in many parts of the world, especially in India. However, it has also grown into an $11.5 billion global industry, primarily within the fitness sector.

In my case, while my limbs may have ached for days after that first foray on the mat, I kept going back and with each gruelling session began to notice gradual improvements. My downward dogs felt less awkward, I noticed my shoulders opening up and my balance improved with each subsequent tree pose. Although I never did manage to touch my toes without bending my knees, I did gain better control over my emotions, experienced more moments fully inhabiting my body, and became more present in both myself and the world around me. Soon I realised this might be my calling and was invited to train as a yoga teacher, eventually travelling the globe to lead training sessions and opening mindfulness studios in Australia and the US.

Manoj has come a long way on the mat.

The image of those five seniors in my first class never faded, along with the notion that this could be a lifelong practice. “One of the remarkable aspects of yoga postures is that you can practise them for a very long time,” says 56-year-old Eddie Stern, a student and teacher of yoga for over 38 years. “I initially embraced yoga in 1986 because I was on a spiritual quest—I sought the meaning and purpose of my life,” shares Stern, whose roster of students includes Madonna, Gwyneth Paltrow and Chris Martin. “Yoga places us back in control of our nervous system, promotes homeostasis, and enhances our capacity to remain in parasympathetic states of healing, repair, and receptivity, rather than dwelling in chronic hyper-arousal.”

Chronic hyper-arousal, among other stressors, has led to record levels of anxiety, depression, and suicide, especially among men. Practices like yoga and meditation, once primarily associated with flexible, aesthetically pleasing women and rubber-limbed individuals from the East, are now gaining prominence among men, particularly those attracted by its physicality. “When I was younger, I possessed considerable flexibility, and many physical postures came naturally,” Stern adds. “Now, I practise for longevity and stability.”

The idea of practising for longevity may not be as alluring as knocking out poses to look sexy, strong and buff, but the signs of ageing begin to affect us mentally, physically, and emotionally.

“Currently, I have a 74-year-old college professor who attends class nearly every day and performs nearly all the poses,” Stern reveals. “He began his yoga journey late in life, and he’s fully committed to giving his best in each practice. He’s eager to learn new things and make fresh physical progress.”

A 2019 research study suggests that regular yoga practice may be linked to changes in specific brain areas, including the frontal cortex (involved in decision-making and problem-solving) and the hippocampus (crucial for memory). The impact of yoga on these brain structures may hold potential for enhanced cognitive function and improved memory.

As my body continues to morph and change from my 20s, 30s and into my 40s, mobility and conditioning are becoming as important to my life as strength training and meditation. With an abundance of research highlighting the benefits of yoga, perhaps this year is the perfect time to give it a try. Slip into your favourite pair of shorts—or maybe you prefer leggings—unroll a mat (available at your local grocery store these days), and dive in. Find a teacher, studio, and community that resonates with you. If that’s not feasible, numerous apps and YouTube videos can help you get started.

 

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5 longevity-enhancing postures

Eddie Stern’s go-to moves to help you stay focused, stable and balanced:

1 Invigorating: Empty Lake Posture. This is particularly effective for alleviating back pain.

2 Balance: Tree Pose, a beloved yoga classic. There’s a unique satisfaction in mastering balance on one leg.

3 Strength: Parsvakonasana. This posture targets the quadriceps, crucial muscles for longevity.

4 Brain Integration: Rotated Triangle. Postures that involve crossing the midline promote communication between the brain’s right and left hemispheres.

5 Focus: Extended Hands to Toes Pose. This posture demands focus for balance, strengthens the ankles, and enhances proprioception to prevent falls.

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The post Finding balance: how yoga can help you defy ageing appeared first on Men's Health Magazine Australia.