GARY LOCKWOOD DOESN’T believe in motivation. He didn’t get the body he has today (lean, gristly, a bit scary) simply by being motivated. He didn’t become the CEO of 24/7 Fitness because he wanted it enough. And he says as much to his clients. ‘It doesn’t matter how much motivation you have,’ he declares, pronouncing the word as if it were a nasty kind of intestinal worm. ‘There is no substitute for just fucking doing it.’

As for willpower – usually defined as the ability to resist short-term rewards in pursuit of longer-term goals – Lockwood is similarly dismissive. ‘You will not get what you want in fitness or life relying on willpower.’ Willpower is fragile. You might win the battle with your will one day, then lose it the next. The key to ‘just fucking doing it’ is what he terms discipline. ‘Discipline kicks your butt out of bed on cold winter mornings and drags you to the gym for an hour of mind-numbing cardio.’

Some people think there’s some magic pill they can take, he says, or some mystical hack to do with carbs. ‘The truth is, you have to be disciplined. The harder it is, the more discipline you need. How much you want it? It’s irrelevant.’

The dopamine trap

In the past 10 or 12 years – the Instagrammian Epoch, if you will – we’ve happily embraced the idea that the people who are rich, thin, toned, successful and happy must have incredible amounts of motivation. They have the power to resist Krispy Kremes, Instagram Reels, Five Guys fries, the Devil himself. By implication, those of us whose lives are a little flabbier, carbier, sloppier, sinnier, must be lacking in these virtues.

But whether or not you buy into Lockwood’s approach – inspired by the neo-Stoic philosopher Joe Rogan, incidentally – it’s hard to disagree with his central thesis: that mere desire to change is in itself insufficient for change. Moreover, he’s far from the only person who has come to view the word ‘willpower’ with suspicion. (Whether ‘discipline’ is really so different is another matter.)

‘Those of us who don’t overeat aren’t white-knuckling it. Our urges simply aren’t that strong’

‘I’m not sure willpower is the best name any more,’ says Pete Williams, a scientist at the Institute for Functional Medicine, who takes a gentler approach with his clients. The main problem for him is that willpower comes with a lot of baggage. It implies a moral failing that only increases the stress and shame associated with being overweight. Which helps no one to actually lose weight.

‘A lot of patients have a very negative relationship with themselves because they believe they don’t have willpower,’ he says. ‘Most patients who come to us generally understand what they need to do to get better.’ The problem is that much of our unhealthier behaviours are driven by the unconscious. ‘They don’t know why they do it. They just can’t help going to the fridge.’

Williams has devoted much of his professional life to understanding why this should be. Some people are irresistibly drawn to high-calorie foods; others can happily sit next to a plate of biscuits and not take a bite. Some skip cheerfully to the gym in the mornings; others find it difficult just to drag themselves out of bed. ‘The question we’ve asked is: is there any genetic basis to that variation?’ says Williams. ‘And the answer to that is yes.’

Williams’ research focuses specifically on dopamine, which plays the central role in our brain’s reward centres. Dopamine acts as both a hormone (it’s a close relative of adrenaline) and a neurotransmitter, which means it sends messages down pathways in our brain that govern different behaviours. One of those pathways, the mesolimbic pathway, has strong associations with reward and anticipation, and thus habit formation, motivation and addiction.

‘What the literature shows us is that if we have a patient that has gene variations around dopamine, they are more likely to show adverse behaviours,’ says Williams. ‘The patients with lower dopamine are always looking for how they can fill that gap, often through harmful behaviours: sex, drugs, rock ’n’ roll, binge-eating, shopping, gambling. They’re always seeking the daily reward because they never quite get enough dopamine.’ He’s found that this is a common trait in business executives who never feel satisfied with their achievements, no matter what they do. ‘It’s not that they haven’t got any willpower.’

Another key insight is that the higher your levels of stress, the lower the availability of dopamine and the higher the likelihood that an individual will fall back on compulsive activity: doomscrolling, shopping, vaping, drinking, binge-eating. ‘Everything falls apart when you have an individual who is under a higher-than-normal stress load for longer than expected, and without the resources to be able to deal with it.’

That’s rather a bleak message, I say. We’re prisoners of our genes and our circumstances? But Williams insists that the opposite is true. ‘We’ve had plenty of clinically obese patients who have very negative self-esteem not only about the way they look, but around the fact that they don’t have any willpower. And it’s been completely enlightening for them when we say, “Look, this is a part of you that is unconsciously controlled.” They learn that there are forces that are genetically led that are driving [them] to make those decisions. We get positive outcomes very quickly by changing the narrative for that patient.’

Stop signals

Given our society’s conflicting notions of want and reward – the Christian importance of resisting temptation overlaid the capitalist importance of advertising – it’s not entirely surprising that we’ve made such a false god of willpower. In his 2012 book on the subject, American social psychologist Roy Baumeister termed it as ‘the greatest human strength’, defining willpower as ‘the energy that people use for self-control and making decisions’.

The most famous test of willpower – perhaps the most famous psychological experiment of all time – is ‘the marshmallow test’, devised by Walter Mischel at Stanford University to measure the self-control of five-year-olds. It’s fun to try it on any small children in your own life. Place a pile of marshmallows in front of them and tell them that they’re allowed to eat one marshmallow now – but if they wait 15 minutes, they’re allowed two. In the decades following the study, Mischel discovered that the children who held out for double marshmallows were more academically successful, richer and less likely to take drugs or commit crimes. The experiment reinforced the idea that success depends on mastering self-control. Baumeister positioned willpower as a ‘superpower’ that withers and weakens when you fail to use it, like a muscle, and depletes when you’re tired or hungry or stressed.

Recently, however, this thesis has taken a bit of a kicking. ‘Willpower is overrated’ was the conclusion of a 2021 study, which found that willpower is not only ‘fragile and not to be relied on’, but also that the most successful people rely less on their willpower than others.

Moreover, the marshmallow test has proved stubbornly hard to replicate in subsequent experiments. Self-control is dependent on a whole range of deep factors (social status, upbringing, income, etc) as well as more acute pressures of stress, exhaustion and hunger – to say nothing of genetic variations. Children from rich families are better marshmallow-resisters than kids from poorer families. But that’s not a lack of self-control. It makes sense to eat now if you don’t know where your next meal is coming from. It’s also sensible to be suspicious of men in lab coats promising marshmallows.

‘Some people do find it more difficult to say no to food. But you don’t find it more difficult because of some internal moral failing or lack of will’

Then there’s the view that we’re less in control of our own destinies than most of us imagine. ‘We tend to place far too much emphasis on our own executive capacity to direct our own actions,’ says Giles Yeo, professor of genetics at Cambridge University. In reality, we’re all largely at the mercy of our genes and environment. ‘Some people do find it more difficult to say no to food. But you don’t find it more difficult because of some internal moral failing or lack of will. You find it difficult because of underlying causes in the biological system.’

When it comes to overeating, it helps to understand how appetite works. Dr Yeo conceptualises appetite as a triangle. There are three sides to it: hunger, fullness and reward, all governed by different parts of the brain. If you’re full, you cease to be hungry – at least until someone offers you an extremely rewarding item of food, such as chocolate or cheese. If you’re extremely hungry, the most basic item of food will taste delicious to you. If you pull on one corner, you change the overall shape of the triangle.

Dr Yeo stresses that this happens in the brain, not the belly. ‘All of the 1,000-plus genes that we have identified that influence your body weight act within the brain, and all of them act on the appetite triangle,’ he says. ‘Some of the genes make you feel hungrier. Other genes make you feel less full for the same amount of food. Other genes tackle the reward element, which means you either need more or less food or different types of food to give you that same rewarding feeling.’ Each of us will experience hunger and fullness differently.

This is where Ozempic, Wegovy and the new class of obesity drugs known as semaglutides come in. ‘They’re not really weight-loss drugs at all,’ wrote Albert Fox Cain in an article for Business Insider. ‘They’re something far more powerful and surreal: injectable willpower.’ What semaglutides actually do, explains Dr Yeo, is ‘smack the fullness side of the appetite triangle really hard’. Generally, those of us who don’t habitually overeat aren’t spending our lives white-knuckling it – our urges simply aren’t that strong.

Still, semaglutides remain rather blunt instruments – and their effects on our reward pathways are still not fully understood. Moreover, our genes are only part of the story. Humans have always had this spectrum of genetic dispositions… but we haven’t always been obese. ‘What has changed is the environment,’ says Dr Yeo. ‘I’m a geneticist, but I end up talking about the environment all the time because your genes interact with the environment. The environment has revealed our genetic susceptibility to obesity.’

Matter over mind

In his recent bestseller, Ultra-Processed People, the doctor, author and presenter Chris van Tulleken argues forcefully it’s a change in the food environment – namely the invention and mass-marketing of cheap, addictive, ultra-processed foods – that’s really what’s behind the rise of obesity over the past 50 years, not some mass societal collapse of self-control.

‘Whenever anyone tries to study “willpower” it turns out to be very hard to nail down,’ Dr van Tulleken explains. ‘I would define it as a collision between motivation and opportunity, in other words nearly purely about your environment and nothing to do with your character.’

For most people, the availability of foods that support healthy weight loss is low. ‘They can’t afford it and it’s not marketed to them,’ he says. ‘So even when motivation is extremely high, weight loss is nearly impossible for the most affected people. “Low willpower” turns out to be a proxy for “poverty”.’ Fast food outlets and billboard ads tend to proliferate in poorer areas. Some poor people will have the genetic advantages to survive this. Many will not.

Of course, it’s not just food companies that are jangling our reward centres at every available opportunity. I first started hearing the term ‘dopamine’ in the tech world circa 2015. In her recent book, Dopamine Nation, Anna Lembke, a leading addiction expert based at Stanford University compared the smartphone to a ‘hypodermic needle’ and argued internet pornography, gambling sites, TikTok, clickbait, the lot of it, is all engineered to create habits and addictions. The critic Ted Gioia recently coined the term ‘dopamine culture’ to decry a wider turn away from enlightenment and entertainment to addiction. Think of the way Netflix is constantly feeding you more shows or Instagram pumps out more Reels. It’s where the money is.

Williams studies dopamine for a living and he’s in no doubt that a great deal of companies are doing this quite deliberately. ‘With most of these problems – gambling, compulsive shopping, drug addiction – the underlying mechanisms and pathways that drive them are very similar, if not the same. I would be very surprised if these companies don’t have good scientists who understand catecholamine pathways, the neurobiology of addiction, and so on.’

‘The more decisions you have to make – the more you rely on your willpower – the more that you’re setting yourself up to fail’

Dr Yeo stresses that the surest way to change behaviour is to change your environment. A large part of that is political: both Dr Yeo and Dr van Tulleken are in favour of much tighter regulations on food companies. However, as Dr Yeo says, ‘The environment you can control tends to be your household.’ If you buy a packet of Cadbury’s Chocolate Fingers you have to make 22 decisions not to eat each one. If you don’t purchase the packet in the first place, that’s one decision. The more decisions you have to make – the more you rely on your so-called willpower – the more that you’re setting yourself up to fail.

This may still leave you with the feeling that change is essentially impossible. Ben Bidwell, a human potential coach with the app Arvra, believes we can change – just as long as you don’t rely on willpower alone. He subscribes to the idea of willpower as a muscle: ‘It gets tired.’

What you can do, however, is to tell a better story about yourself, a more honest story, one that takes account of the person you are but also the person you might become. ‘Look at the kind of person you want to be,’ he says. ‘What kind of behaviours does a healthy man possess? Does he drink alcohol three times a week? Does he walk up the stairs or use the lift? Does he have a cupboard full of sweets? Does he buy fresh natural foods?’

He then attempts to lock-in that fresh identity by means of ‘easy wins’. His advice is to start small. ‘Let’s say your intention is to read 20 pages a day and you’re not doing it. Just set the intention to read one page a day. You will definitely do that. And once you’ve done one, it doesn’t seem so hard reading a bit more. It’s the same with the gym. Tell yourself you’re going to do some squats and anything else is a bonus. That’s not so hard. And once you do the squats you’re in a different mindset and the other stuff is way easier.’

He also advises controlling your environment to take account of your weak-willed future self. ‘Leave your gym clothes out when you go to sleep so they’re really easy for you to put on when you wake up. Have your protein shake in the fridge ready-made. Remove as many of the obstacles to getting to the gym as you can. Otherwise, you’re just relying on willpower and it’s going to run out.’

Bidwell’s gently-gently approach – influenced by the doctrine of James Clear, author of the bestseller Atomic Habits – at first seems opposed to the Just Fucking Do It attitude expounded by Gary Lockwood. But he feels that the two approaches are more interlinked than they first appear.

‘We have this old phrase, mind over matter. And for me, it’s really, matter over mind. We’re fighting this battle with our minds. Our minds are constantly saying, “No! No gym!” But place your body in the gym and the mind softens. We do the matter, then the mind is like, “Oh, okay, I did do that. And it was okay.” Eventually, the mind is like, “I can’t tell you not to do this because every time it was okay! Let’s just go do it.”’

If what it takes for one person to lose weight is military discipline and for another it’s gentle hacks, doesn’t that just reflect the spectrum of human variability? That’s certainly Dr Yeo’s conclusion. ‘I think where we’ve broadly gone wrong is to think that there is a one-size-fits-all approach to weight. We need to embrace the point that actually there are going to be some people who respond very well to something like Weight Watchers, there are going to be some people who respond to keto – or whatever. Not everyone will.’ There will be something out there that works for you, he says. ‘And that’s what we need to embrace.’

This article originally appeared on Men’s Health UK.

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The post What if we’re thinking about willpower all wrong? appeared first on Men's Health Magazine Australia.

A MINUTE AGO, high-intensity interval training (HIIT) was king. Now that gut-it-out-and-get-the-glory work might need to share the crown with slow and steady efforts, thanks to what they do for your body, your longevity, and maybe even your mind.

These are the famous zone 2 workouts – keeping your heart rate between about 70 and 80 per cent of its maximum – that runners, smart gym-goers, and everyone with a podcast is talking about these days. Think of zone 2 as the range between easy and moderate cardio, where you can carry on a conversation but someone on the other end of a phone would know you’re not sitting down. (Find out more on how to know you’re in the zone by checking out the chart below.)

What happens in zone 2 powers up your endurance, your lifting routine, and your general performance as a human being, proponents say. It may even help fend off cancer and diabetes. Here’s what to know about the zone.

How an easy effort brings you gains

Endurance athletes, such as marathoners, cyclists, and Ironmen, have long understood that zone 2 training is a key to performing well on race day. Look at Eliud Kipchoge, the world’s fastest marathoner, who spends four days a week running in zones so low that any decent runner could keep up with him. Lower-zone training yields high results in endurance sports, says Mike T. Nelson, Ph.D., C.S.C.S., owner of Extreme Human Performance, possibly “because the athletes aren’t out there just trying to fry themselves crazy every single day.” A long Z2 effort today leaves room for more time on your feet or in the saddle the next day. But another huge perk of Z2 training, no matter your sport, is the adaptations your body is making deep within your cells.

It all goes back to your mitochondria, the parts of your cells that generate ATP – that’s the fuel that drives muscle contractions. With age, your mitochondria get kind of like old dog fur: sparse, damaged, and inefficient. “Zone 2 cardio basically helps build your mitochondria,” says Kenneth Jay, Ph.D., a sports scientist who’s done research with the National Research Centre for the Working Environment in Copenhagen.

All this Zone 2/mitochondria research started in an effort to improve athletic performance. Scientists found that two key drivers of that performance – the ability to clear lactate more efficiently and the ability to oxidise fat better – both depended on those cellular powerhouses. “These things can only happen through the mitochondria,” says Iñigo San Millán, who’s been researching mitochondria for decades and is affiliated with the University of Colorado School of Medicine as well as with the UAE Team Emirates cycling team. Understanding that, researchers drilled down into what exercise intensity could improve mitochondria the most. “And that was zone 2,” San Millán says.

Lactate is a byproduct of using glucose for energy. It ultimately decreases the pH in muscle. “That decreases the velocity and force of the muscle contraction,” he says. Getting better at clearing it allows you to be stronger and more powerful.

Another big benefit of robust mitochondria, fat oxidation, means your body gets better at using fat as an energy source during endurance efforts. This can help stave off fatigue. In the future, maybe there will be a pill to help build mitochondria. “But right now, the only way we know of to improve mitochondrial function is to move,” he says.

These cellular improvements can help you make gains in lifting, too, by aiding your recovery between sets. People without healthy and plentiful mitochondria “just don’t have the capacity to regenerate ATP fast enough to repeat something. And what they are repeating is half the output of what they were doing at the beginning, so they’re not getting the stimulus that they could,” Nelson says.

Building mitochondria might not get you ripped, but it deserves a lot of cred given that “mitochondrial dysfunction” has been linked to cardiovascular disease, cancer, diabetes, and obesity. Shoring them up with Z2 essentially gives you a more efficient engine to get through life on. “It’s like a hybrid car,” explains Stephen Seiler, Ph.D., a professor of sports science at the University of Agder in Kristiansand, Norway, who’s studied the effects of high- and low-intensity zone training in athletes. Redlining your workouts saps battery power. “You can run off the battery for a little while, but to pay it back, you’ve got to have your main engine.” Consistent Z2 work not only helps you recover better between sets or workouts, but it also helps you get better at everyday challenges: a family hike, an extra-long-haul rush to your flight gate, or a grueling workweek.

Does Zone 2 work have to be cardio?

In general, yes. That’s because a big benefit of zone 2 cardio is that it helps keep your heart strong and, basically, stretchy. When you lift heavy, your heart’s left ventricle – the one that pumps oxygenated blood to the rest of your body – gets tough, too. Heavy loads make your heart contract in a way that causes it to lay down more muscle fibres. But it lays them down inside the chamber, so there’s less room for blood. (Don’t get smug, endurance folks; a huge amount of cardio makes yours too thin and can leave you vulnerable to issues like atrial fibrillation.) Zone 2 cardio moves blood through the heart in a way that keeps walls at a healthy thickness and stretchiness, so it functions better, says Jay.

How do you know if you’re in zone 2?

Zones were developed according to the different energy systems that are utilised at different exercise intensities, explains San Millán. It’s important to train all of the zones (outlined in the chart below) he explains. But when you’re aiming to shore up your mitochondria, 2 is the one that you want.

It’s hard to give an exact percentage of max heart rate (MHR) for zone 2, as it’s different for everyone. Someone who’s not trained might hit zone 2 at 60 per cent of MHR, while someone who exercises regularly might hit it at 70 to 80 per cent of that.

San Millán uses plenty of fancy equipment for research. But when it comes to finding your zone 2, he says you can do it just fine without all that. Use the talk test: if you can speak just like you’d do at your desk or in a quiet place, you’re in zone 1. If you are breathing a little harder and the person on the other end of a phone call would know that you are working out, that’s zone 2. If you are forcing it and having a hard time keeping conversation going, that’s 3. (Squeaking out only yes or no answers tends to be zone 4 or 5.)

How much time do you need to spend in zone 2?

There’s debate on exactly how much time you need in Z2 to get the benefits. If you’re mostly sedentary now, any amount of low-intensity movement will help. If you’re somewhat or very fit, experts typically promote a minimum of 30 to 40 minutes of zone 2 cardio twice a week. (For endurance athletes, 80 per cent of total training volume in Z2 is a good guideline). San Millán thinks you need even more to really get the mitochondrial benefits that can help performance, stave off chronic illness, and improve lifespan. “In my opinion, you need at least 300 minutes a week,” he says.

The trick is not turning that cardio workout into a sprint endorphin rush. Once you start pushing the intensity, different training adaptations are taking place. And that’s not what you’re looking for in these workouts.

Zone 2 is chat-paced work, so bring friends. Fit people might need more than a casual walk; hiking and rucking uphill can get you there. Keep it interesting in the gym by giving ten minutes each to the rower, bike, and treadmill. The key is control. “There is a warrior aspect to this as well,” Seiler says. When you have the discipline to stay in the zone, “there can be a Zen there in going out and finding your rhythm and not be influenced by the person who runs past you that day,” he says.

When it comes to creating a more efficient engine, easy really does do it. It’s not like you can’t have go-hard-or-go-home workouts; you need those, too. But being smart about adding a little low can feed your high.

This article originally appeared on Men’s Health US.

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The post Why you need zone 2 training in your workout plan appeared first on Men's Health Magazine Australia.

The Galaxy Watch Ultra takes everything from the standard Galaxy Watch and elevates it. In comparison to the Galaxy Watch7, the Galaxy Watch Ultra has a larger battery capacity, a bigger screen, more features and a few extra buttons, for good measure. Those aren’t the only improvements though. The Galaxy Watch Ultra also has an enhanced BioActive sensor, personalised fitness coaching and an emergency siren^[1] in case you get into trouble. Perhaps most intriguingly, it also harnesses the power of Galaxy AI^[2] for personalised insights on fitness and health^[3].

Clearly, the Galaxy Watch Ultra isn’t short on features, but can it hold up to the rigorous testing of the Men’s Health team? Read on to find out.

The look

We love a watch that stands out, and the Galaxy Watch Ultra certainly fits that bill. The watch comes in three titanium colours – titanium grey, titanium silver and titanium white – all of which command attention. As for the band, a bright orange ‘Marine’ band is the default, but there are other options. ‘Trail’ and ‘PeakForm’ band varieties are also available, and in addition to orange, they also come in more subtle white, green and dark grey colours. Personally, we can’t look past the orange base.^[4]

As for the dial, the Galaxy Watch Ultra opts for a distinct shape. While previous Samsung watches have been mostly circular – the Galaxy Watch Ultra is more of a half circle, half square. The case itself is a square with rounded corners, while the 47mm screen remains circular.

On either the left or right side of the watch – depending on which way you choose to wear it – you’ll find three buttons. There’s the usual back and home keys, and a quick button. As the Galaxy Watch Ultra was built with physical activity in mind, the base function of the quick button is to let Galaxy Watch Ultra users initiate workouts quickly and smoothly, without having to look at the screen or use touch controls. The button can also be customised to command other functions, like opening a particular app.

Then there’s the display itself. The Galaxy Watch Ultra’s 47mm screen gets up to 3000 nits of brightness. If that number means nothing to you and you haven’t the slightest clue what ‘nits’ are, just know that that’s a good amount; enough for it to be seen even under harsh sunlight. The display is a wonder to look at, with a crystal-clear view at all times. At night, the watch automatically switches to night mode – which, in our opinion, is when it looks most appealing.

The features

The Galaxy Watch Ultra is flush with features. For starters, there’s the upgraded, do-it-all sensor on the case back, which Samsung has dubbed the ‘BioActive sensor’. It holds 16 LED lights, which can project ultraviolet rays into the skin to track health metrics. Within the sensor lies an accelerometer, heart rate monitor, blood oxygen monitor, pedometer, barometer and gyroscope, among other things.

With a dual frequency GPS tracker^[5], the Galaxy Watch Ultra can guide you during any journey but is especially helpful during workouts. Sometimes you just want to set off and not worry about how you’re getting to where you’re going. With the Galaxy Watch Ultra, you can do exactly that with data-based guidance from Google Maps and turn-by-turn directions that are audibly provided through the watch’s loudspeakers. Once you’ve reached the end of the road, you can easily track back with directions to your starting point at the press of a button.^[6]

The Galaxy Watch Ultra’s workout-enhancing capabilities go far beyond navigation. You can track every one of your workouts – whether it’s a walk, run, swim, bike ride, hike, weights session or even a multi-sport endeavour like a triathlon – the Galaxy Watch Ultra will record your data and provide real-time feedback in areas like heart rate zones. This feedback is also tailored to your capabilities. The watch can learn your routine and know what your heart rate should be during certain degrees of effort^[7]. If you’re running at what should be a conversational pace but your heart rate is climbing too high, the watch will let you know to ease up^[7].

Of course, we can’t forget about the Galaxy Watch Ultra’s incorporation of Galaxy AI. In the health space, Galaxy AI can analyse the key indicators of your overall health condition and provide you with a daily energy score^[9]. This assesses a holistic range of factors, including your sleep, heart rate and daily activity. To fine-tune your energy score, you can try optimising your sleep, during which the watch will keep tabs on your rest stages, duration, heart rate and even snoring. I initially scored an 86 and was able to up that to 94 after some good shuteye.

Outside of workouts, Galaxy AI can come in handy when replying to text messages. By analysing previous messages, Galaxy AI can effectively determine your typical tone of conversation with a specific contact and offer reply suggestions that match the mood – and yes, it can do this mid-run, when you need to shoot off a quick text but don’t want to lose your rhythm.^[10]

In terms of battery life, the Galaxy Watch Ultra is built for long lasting use, with a 590mAh battery^[11]. It should outlast any adventure you take it on, and it’ll be able to handle any environment you take it in too, with an operating temperature ranging from -20-49 degrees Celsius and altitude resistance up to 9000 metres^[12].

Lastly, in case you run into trouble, the Galaxy Watch Ultra is equipped with a safety siren that can be triggered by holding the quick button for five seconds. Once activated, a powerful 86 decibel siren will be emitted, which can be heard from up to 180 metres away^[13].

The test

Like we said, the Galaxy Watch Ultra is flush with features, but how does it hold up in practice? I had a week with the watch to put it to the test – which I did, comprehensively.

As someone who was recently diagnosed with a heart condition relating to an irregular heartbeat, I was intrigued by the Galaxy Watch Ultra’s ability to perform an ECG^[14]. Naturally, that’s the feature I tested first. Within roughly 30 seconds, the Galaxy Watch Ultra was able to detect atrial fibrillation and recommend I see a specialist. I was floored by this, having spent the last few months taking exactly that kind of test, in hospitals. If only I’d tested the Galaxy Watch Ultra sooner.

To help manage my condition, I’ve been ordered by doctors to not let my heart rate get too high while exercising. There, the Galaxy Watch Ultra once again proved useful**. Embarking on a moderate tempo run around my local circuit, I was able to monitor my heart rate through the watch’s BioActive sensor and ease up when I reached too high a zone.

That was run one. On run two I figured I’d test out the Galaxy Watch Ultra’s navigational abilities and was again impressed. I set out rather aimlessly with no clear direction in mind bar a point I wanted to end up. The watch was able to guide me to my destination easily, with timely directions at every turn. Once I arrived at my end point, rather than being completely lost, I was able to use the watch’s ‘track-back’ feature and return home safely^[15].

On day three, I shook things up with a bike ride, to see if the watch was just as effective on a different mode of transport to my legs. In short, it was. It was during this session I discovered how handy Galaxy AI can be. Roughly halfway through my ride, a text message popped up on the display. At the time, I was in the zone. You know, that period when you put everything else aside, lock in and feel unstoppable. Rather than pause my workout, pull over and lose momentum, I was able to shoot off a quick – Galaxy AI-suggested – response.^[16] With the Galaxy Watch Ultra, you become accustomed to unexpectedly useful features like this.

The verdict

The race to create the world’s leading smart watch is fierce, with new technologies constantly emerging and previously unimagined uses for AI arriving every day. But after testing the Galaxy Watch Ultra, it feels safe to say that Samsung is winning that race.

Yes, the heart-rate monitoring capabilities did appeal to me in particular, but the BioActive sensor is hardly a one trick pony. You’ll be hard-pressed to find someone that doesn’t want greater insight into what makes their body tick so they can optimise their health and enhance their workouts. In that sense, the Galaxy Watch Ultra is truly nonpareil.

The whole design is unquestionably appealing, and, on the wrist, the watch is eminently wearable.

There wasn’t an aspect of the Galaxy Watch Ultra that didn’t impress me, and while I didn’t have the occasion to take it to a mountain’s summit or a desert’s barren vista to test out some of its more hardcore features, it wouldn’t surprise me if it performed just as well.

[1] The siren emits up to 86-decibel sound and can be heard up to 180 metres away maximum. The loudness and range of the sound may vary depending on the environment. The duration for which the siren can be activated may vary depending on the battery life.

[2] Certain Galaxy AI features requires Samsung and Google Account. Internet connection may be required to use some features. AI Features will be provided free of charge until the end of 2025 on supported Samsung Galaxy devices.

[3] The Galaxy Watch Ultra is not a medical/therapeutic device. It is solely intended for fitness and wellness purposes only and is not intended for use in the diagnosis of disease or other conditions; or in the cure, mitigation, treatment or prevention of disease; or for the prevention or control of conception or pregnancy. Samsung recommends that you consult with your doctor or physician before participating in any exercise program.

[4] Colour availability may vary depending on country or carrier. Additional Watch bands are sold separately.

[5] GPS accuracy may vary depending on network environment, obstructions to the satellite signal and other factors. GPS function requires internet connection. Can be used on LTE models without paired smartphone.

[6] To use Track Back feature, it must be enabled prior to every hiking or cycling workout session under Samsung Health settings.

[7] Personalisation of Heart Rate Zone enabled when selecting outdoor run activity. It is required to run consistently for more than 10 minutes with speed of 4km/h or faster.

[8] HR alerts is intended for general wellness and fitness purposes only. Not intended for use in detection, diagnosis, treatment, monitoring or management of any medical condition or disease. Any health-related information accessed through the device and application should not be treated as medical advice. Users should seek any medical advice from a physician.

[9] Available on select Android phones (Android 10 or above), requires Samsung Health App (V6.27 or above) and Samsung Account login. User must register a Galaxy Watch (Watch4 or later) or Galaxy Ring. Not intended for use in detection, diagnosis or treatment of any medical condition. Measurements are for your personal reference only. Please consult a medical professional for advice.

[10] Requires a Samsung Account and network connection. Suggested Replies feature with watch works when the watch is paired to a Galaxy Flip6, Galaxy Fold6 or Galaxy S24. Translation might not be accurate.

[11] Battery life is based on results from internal lab tests for typical usage pattern scenarios conducted by Samsung. Actual battery life may vary depending on network environment, usage patterns, device model, battery manufacturer and other factors.

[12] Galaxy Watch Ultra has obtained MIL-STD-810H Certification and can be used in temperatures ranging from -20° C to 49° C when tested under lab conditions. Watch Ultra has been tested as water resistant against a range of lab conditions, including for submersion in up to 1.5 meters of fresh water for up to 30 minutes. Actual results may vary. Refer to the user manual for further information, including care/use instructions.

[13] The siren emits up to 86-decibel sound and can be heard up to 180 meters away maximum. The loudness and range of the sound may vary depending on the environment. The duration for which the siren can be activated may vary depending on the battery life.

[14] ECG feature is intended for adults 22 years + to create, record, store, transfer, and display a single channel electrocardiogram (ECG) and is not intended to replace traditional methods of diagnosis or treatment. ECG feature is not intended for users with known arrhythmias. Please consult a medical professional for advice. FOLLOW THE INSTRUCTIONS FOR USE.

[15] To use Track Back feature, it must be enabled prior to every hiking or cycling workout session under Samsung Health settings.

[16] Requires a Samsung Account and network connection. Suggested Replies feature with watch works when the watch is paired to a Galaxy Flip6, Galaxy Fold6 or Galaxy S24. Translation might not be accurate.

**Samsung Health and Watch Ultra are intended for general wellness and fitness purposes only. Not intended for use in detection, diagnosis, treatment of any medical condition or disease. Measurements are for your personal reference only. Please consult a medical professional for advice.

The Samsung Galaxy Watch Ultra is $1,299 and is now available with Samsung Care+ See website for full details on Samsung Care+ service.

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The post Tried & tested: Samsung Galaxy Watch Ultra appeared first on Men's Health Magazine Australia.

Rather than going into panic mode, instead make a beeline for your bathroom cabinet and read on for a few top tips that will take you from dusty to dashing in under an hour. 

DRY SKIN

The Sahara-like condition of your skin is one of the first calling cards of alcoholic excess. Ethanol robs fluid from body, leaving you looking (and feeling) parched. 

TRY: 

Look for hyaluronic acid. A powerful moisturiser, hyaluronic acid holds 1,000 times its weight in water, which means it’s a godsend for restoring moisture, softening fine lines and more. 

Dr. Jart+’s Vital Hydra Solution Hydro Plump Treatment Essence features hyaluronic acid at its core.  Available through skincare one-stop-shop, MECCA the fast-absorbing treatment primes, plumps and helps rebuild skin’s barrier after just one use.

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Another great option is Software’s Hyaluronic Complex Serum. A lightweight serum, the ultra-hydrating  product is enriched with four different types of hyaluronic acid to deeply moisturise the skin and target dryness, dullness, and fine lines. 

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OILY T-ZONE

If you’re even more shinier than usual on your nose and forehead, there’s good reason. While oil production is essential for healthy skin, the oil slick on your t-zone could be the result of a late night and alcohol combo. Both of these things stimulate excess oil production and the results ain’t pretty!

 TRY: 

A deep clean. It’s the cornerstone of any skincare regime (as any dermatologist will tell you) and you should be spending at least one minute cleansing the skin to remove all the pollutants and oil from the previous night.  

The Luna 4 Men Smart Facial Cleansing and Firming Device by Foreo is equipped with bristles especially adapted to men’s thicker, oily skin, helping to remove pore impurities, oil, dead skin cells, and everyday pollution in just 30 seconds. It’s also an ideal skin prep ahead of shaving (more of that below) which helps prevent razor burn. 

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Avoid skin-stripping soap and use a product specifically developed for men’s skin, which is oilier and thicker. Omorfi’s Skin Clearing Salicylic Acid Face Wash is ideal.  Formulated with potent ingredients – including salicylic acid and witch hazel – the lightly foaming gel will clear impurities and tighten enlarged pores. 

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Finally, if you need even more of an oil slick mop up, then try a facial masque. NIOD’s Flavanone Mud is one pf the best on the market. Purifying the skin and enhancing natural radiance, its three-phase “dermal decongestion” system helps rid the skin of surface impurities and excess sebum. 

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STUBBLE

While shaving may seem even more of a labour than usual in your hungover state, letting your stubble grow for more than a day can result in ingrown hairs and unsightly razor bumps. Plus, being clean shaven will detract from any lingering signs of a heavy night. 

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After cleansing (see above) with the Luna 4 Men Smart Facial Cleansing and Firming Device, lather up with Foreo’s antioxidant-rich LUNA™ Shaving + Cleansing Foaming Cream. This two-in-one wash doubles as a shaving cream and is designed to produce a rich lather to help soften bristles for an extra-smooth shave. 

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Afterwards, splash with a quality toner to close pores and remove residue. The Perfect Toner for Aussie skincare brand, Leitin’s is a great option. Skin-loving ingredients include actives rich in antioxidants and four distinct molecular weight hyaluronic acid compounds. 

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DULL AND BLOTCHY SKIN

Most of us know that one of the side affects of alcohol is blood rushing to the surface of the skin. And while some of us are impacted more than others, a night on the tiles will leave most of us with a complexion that’s far less than perfect. Add to this a shortened and interrupted night’s sleep (alcohol also affects the quality of sleep) and the dehydration affects of booze, and you’ll be left with a blotchy, dry and discoloured mug. 

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The simplest (and quickest) way to give your skin a post-party wake-up call is to exfoliate and the ELEMIS Dynamic Resurfacing Facial Pads from MECCA are idea. Harnessing dual-action resurfacing tech, the best-selling facial pads sweep away dead skin and impurities revealing a visibly smoother and more even complexion. 

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An absolute game-changer in the skincare world was the invention of the LED facial mask and when it comes to the granddaddy of at-home facial masks, the San Lueur LED Light Face Mask is it. Billed as the world’s first LED mask that delivers all three clinically approved wavelengths (that’s blue LED light targeting blemishes and breakouts, red LED light minimising redness, inflammation and hyperpigmentation, and near-infrared light stimulating collagen and elastin) the Australian-owned brand has already made waves in the grooming world internationally. 

Working on a cellular level to stimulate new collagen production and to tackle an A to Z of other skin woes, it is clinically proven to reduce fine lines and wrinkles, redness, irritation, dark circles, under-eye bags, pigmentation, and overall skin tone — and all in an easy 10-minute session. How’s that for a claim? 

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For extra glow oomph, follow with a top-tier Vitamin C serum, such as E.S.K’s C Forte. Hydrating and brightening, this L-Ascorbic Acid rich serum also helps to actually reverse sun damage. 

Still need a pick-me-up? If you’re feeling seriously pallid then you can even out your complexion with a tinted moisturiser or BB cream. Try O Cosmetics Mineral Pro Spf 30+ Sheer Tint, which gives lacklustre skin a subtle, sun-kissed glow. 

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DARK CIRCLES AND TIRED EYES

Eyes are said to be the window to the soul — they’re also the window into a heavy night out. In fact, nowhere betrays a booze-fuelled stint of partying more than the delicate eye area. Dark circles are emphasised by a lack of sleep and alcohol, while bloodshot eyes are the result of smoke, pollution and booze. 

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Geske’s Warm & Cool Eye Energiser. A game-changing grooming tool from Sweden, this versatile device combines cutting-edge technology to rejuvenate your delicate eye area. The warm mode gently soothes, increasing blood circulation and reduces puffiness, while the cool mode refreshes and tightens the skin. But it doesn’t stop there – built-in micro-current and sonic vibrations stimulate collagen production helping to diminish fine lines and dark circles.

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The skin around the eyes is the thinnest on the body, which means that your average moisturiser is far too thick.  Instead, invest in a specially formulated eye product like Clear Skincare’s Moisture+ Plumping Eye Gel. Packed full of antioxidants and vitamins, the gel helps hydrate and nourish the delicate skin around the eyes all while reducing the appearance of fine lines and dark circles. 

To combat red eyes, use brightening eye drops sparingly and regularly. 

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LANK AND SMELLY HAIR

Excessive application of hair product the night before can block hair follicles, leaving hair looking fine and dull. Also, hair absorbs odours, so chances are your barnet will have retained some of the nasty night before niffs. 

TRY:  

A good cleansing routine doesn’t end with your skin. Make sure you remove all traces of product and night-club air, and give your hair a thorough clean with a deep-cleansing shampoo. Software’s Hair Growth Shampoo is a triple whammy formulation. Hair is deep cleaned, deeply hydrated, and hair growth is boosted with hair-loving ingredients. Follow with Software’s Hair Thickening Conditioner. 

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Post-wash, go for a styling product that offers a strong, pliable hold with low-shine to give hair a natural, clean finish. American Crew’s best-selling Classic Fiber is a great option for adding fullness and texture and it’s suitable for both curly and straight hair.

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The post How to hide a big night in 6 easy steps appeared first on Men's Health Magazine Australia.

Though the scene we described above sounds straight out of a coming-of-age comedy, premature ejaculation doesn’t only plague the young and untrained. It can happen at any age. “Premature ejaculation is a problem that affects almost every man at some point in his life,” says Dr. Thomas J. Walsh, M.D., a urologist at the University of Washington. In fact, most studies suggest it may be the most common male sexual disorder, according to the American Urological Association.

Luckily, PE doesn’t have to be a persistent issue. There are techniques you can use to help you last longer in bed, so both you and your partner feel like your desires have been fulfilled.

That being said, it’s important to note that an orgasm doesn’t inherently mean sex has to be over. You can and should spend time manually and orally stimulating your partner after you climax. (Hopefully, you’ve stimulated your partner before you climaxed, too.) If you wait enough time after ejaculating, your refractory period will eventually be up, and you’ll be able to have penetrative sex again, if that’s what you and your partner want. This time, since you just came, you should be able to last longer than the first time.

What is the average time for ejaculation?

In a 2005 study in the Journal of Sexual Medicine, researchers had 500 heterosexual couples use stopwatches to measure the time between vaginal penetration and penile ejaculation over four weeks of sex sessions. The overall median time was 5.4 minutes.

Lots of people don’t last as long as that. The 2014 book The New Naked: The Ultimate Sex Education for Grown-Ups reported that nearly half of penis-owners finish within two minutes, according to the New Republic.

You may be diagnosed with PE if you routinely ejaculate within one minute of penetration, no matter how hard you try to delay it.

One of the reasons PE is so maddening is that it can feel like you have no control over it. The harder you try to prevent it, the worse it seems to get. Yes, you may be able to last a few seconds longer in bed by thinking about your fantasy baseball team, but who wants to be thinking about baseball statistics during sex? Are there any substantive solutions?Thankfully, the answer is yes. Despite how hopeless your situation may feel, there are indeed plenty of smart, sensible, and healthy ways to curb, if not cure, your premature ejaculation and last even longer in bed.

Tips to last longer in bed

Looking for some methods that can help lead to longer-lasting sex? We’ve got you covered.

Heed the following tried-and-true tips to help extend your and your partner’s pleasure.

1) Strengthen Your Pelvic Floor Muscles

You’ve likely heard of Kegels or Kegel exercises, where you train your pubococcygeal (PC) muscles of the pelvic floor, through a series of contraction and release exercises. To understand what these muscles feel like when they’re fired up, try cutting off the flow of urine the next time you’re using the bathroom. After you cut it off, let it flow, then cut it off again, then let it flow again.

For help isolating those PC muscles, try standing in front of a mirror and using them to lift your testicles without the help of your hands. Imagine “lifting your nuts to your guts” or “shortening your penis,” Sandra Hilton, PT, DPT, a doctor of physical therapy at Entropy Physiotherapy and Wellness in Chicago, Illinois, previously told Men’s Health.

Once you have a feel for how to expand and contract your PC muscles, tighten and hold for a count of 10, then release. Practice in sets of 10. The beauty of this exercise, which will result in heightened ejaculatory control and help you last longer in bed, is that you can do it practically anywhere.

There’s scientific proof that Kegels can help you make sex last longer. As Men’s Health UK reported: “A 2005 study found that 75 percent of men improved erectile function after doing kegels.” Seeking professional help for your PC muscle strength can get you even better results. A 2014 study found that pelvic floor muscle rehabilitation therapy helped over 80% of patients recover from PE.

2) Limit your thrusting

There are plenty of ways to enjoy intercourse without thrusting like a jackrabbit. You can massage the tip of your penis into your partner’s clitoral hood. You can focus on the nerve endings in your partner’s vaginal entrance or anus instead of seeing how deep you can get. You can press your penis against your partner’s G-spot or P-spot. Sure, throw a little thrusting in there, too, but if you feel like you’re about to reach the point of no return, there are ways to slow things down without sacrificing your partner’s pleasure.

3) Wait longer for intercourse – or don’t do it all

All too often, we think of sex as being penis-in-vagina or penis-in-anus. But that’s such a limiting – and frankly, boring – definition of sex. There are plenty of other sexual activities that’ll bring you both pleasure and prolong the overall length of your hookup, including erotic massage, experimenting with kink, or focusing entirely on stimulating your partner (oral sex, anyone?).

Speaking of oral, if your partner has a vagina, this is a great way to increase their likelihood of reaching orgasm. A 2017 study published in the journal Sex and Marital Therapy found that only 18% of vagina owners have the capacity to orgasm from direct penetration; the rest need clitoral stimulation to orgasm.

4) Switch things up

Instead of picking one position and pounding away like the aforementioned jackrabbit, try alternating between a few different configurations to last longer during sex. Switching positions provides a little bit of “time off” when your penis is not being stimulated.

You can also try out some more elaborate sex positions that require physical stamina. With these “wilder,” more physically strenuous sex positions, you’ll be more focused on technique and balance so you won’t be able to focus on the physical stimulations as much.

5) Choose sex positions that’ll help you last longer

In a similar vein, you want to skip positions that provide too much stimulation. Positions like doggy style or flatiron, where you can go super-duper deep, are probably good to skip.

Instead, try positions that only allow for shallower penetration, or that don’t allow for much “in and out” movement. The CAT (Coital Alignment Technique) is ideal if you’re looking for something shallow. (Plus, if your partner has a clitoris, it’s great for their pleasure!) Then there’s the Lotus position, which is all about grinding against each other as opposed to hardcore thrusting.

6) Live a healthy lifestyle

“Penile performance is all about lifestyle,” says Dr. Justin Lehmiller, PhD, who serves on the Men’s Health advisory panel and hosts the Sex and Psychology Podcast. Exercising regularly and can prevent sexual performance difficulties like PE and erectile dysfunction, and you might want to stop smoking, too. Smoking reduces the amount of nitric oxide in the body, which may cause PE.

7) Cut back on the booze

If you think throwing back a few shots will delay your orgasm, think again. While alcohol might help you feel relaxed, it’s known to cause sexual dysfunction – especially in people who abuse it. In a 2007 study of penis-owners with alcohol dependence, 72% reported that had one or more types of sexual dysfunction, with PE being one of the most common issues. If you think you might drink too much, reach out for help from a therapist, a recovery center, or a recovery program. If you know you don’t have a problem with alcohol, you can still enjoy it now and then – just make sure you’re not drinking (or at least not drinking much) at times when you’re anticipating sex.

8) Try edging

Delaying your orgasm while masturbating can be one of the most effective ways to train yourself to last longer during sex. This is also known as edging, and according to Walsh, it’s one of the most common techniques for avoiding premature ejaculation. Basically, you bring yourself right to the edge of orgasm before stopping all sexual or masturbatory activity until you have your excitement under control.

Practicing this technique can help you teach your brain and body to better control your orgasm response and make sex last longer, says sex therapist Emily Morse, Ph.D. Just be sure to use a lot of lotion or lube while you practise edging to avoid chafing, she adds.

9) Try ‘the squeeze’

If you can feel your orgasm coming on, stop and squeeze right below the head of your penis. Apply firm pressure with your thumb and forefinger and focus the pressure on the urethra, or the tube running along the underside of the penis, advises Ian Kerner, Ph.D., sex therapist and author of So Tell Me About the Last Time You Had Sex

The squeeze technique can help you last longer in bed by pushing blood out of the penis and momentarily decreasing sexual tension, which represses the ejaculatory response, Kerner says.

“This is another type of biofeedback, similar to edging, Walsh adds.

10) Masturbate beforehand

Masturbating alone prior to a sexual encounter is a free and simple technique to help fight premature ejaculation. “A lot of my patients will masturbate prior to sex,” explains Evan Goldstein, D.O., a proctologist who specialises in men’s sexual health at Bespoke Surgical. “Sometimes ejaculating too quickly is due to the fact that you’re all riled up and haven’t ejaculated recently, which means your prostate is fully engorged.” When it’s been a while since you last ejaculated, the slightest touch, lick, or thrust can set you off (literally).

Goldstein continues, “If you masturbate close to when you know you’re going to have sex, you’re essentially having sex a second time, which means it will take a little longer to climax.” He does, however, caution to practice the appropriate timing in between sessions because the last thing you want is to then not be able to perform at all.

If you notice you’re still having issues with PE even when masturbating beforehand, then you can masturbate repeatedly beforehand to help combat the issue during sex.

11) Wear the right condom

If you struggle with premature ejaculation, condoms can be your best friend when it comes to lasting longer during sex. (Also, you should be using them anyway, bro.) Most major condom manufacturers make extra-thick rubbers that act like a slip-on desensitizer for your member during sex, Morse says, and these can help you avoid premature ejaculation.

12) Talk to your doctor about medication

In Europe, there are many legal drugs that purportedly help you last longer in bed, Walsh says. The problem: The Food and Drug Administration (FDA) hasn’t approved those drugs to treat PE in the U.S. Why? “Even though trials show these drugs genuinely benefitted men with premature ejaculation, the FDA sets a very high bar for drugs used to treat non-life-threatening conditions,” he explains. Fortunately, there are other options.

While Viagra and other phosphodiesterase-5 inhibitors are typically used to treat erectile dysfunction, they may also help delay orgasm. Those drugs have best results when taken in combination with an antidepressant, according to Mayo Clinic. You’ll just want to find out from your doctor how long it’ll take for the medication to kick in, since it varies from drug to drug.

Antidepressants can help delay orgasm when used on their own – Paxil, or paroxetine, has proven to be particularly effective – buy they can cause mood changes or other side effects and shouldn’t be used unless prescribed by a doctor, Walsh says. So at the end of the day, these should be considered a last resort.

Depending on how sexually active you are, you can either take the medication daily or as needed before sex, says Dr. Matthew Lemer, MD., a urologist at Beth Israel Medical Center.

13) Use anaesthetic wipes

In 2017, a small study found that applying wipes covered in a small amount of benzocaine, a mild anesthetic, can help you last longer in bed. The problem? If your partner has a vulva, the wipes could have the unintended effect of numbing them down there, says NYC-based urologist Dr. David Samadi, MD.

If you’re interested in trying out anesthetic wipes, Roman—the online service that sends generic erectile dysfunction medication straight to your door – also offers “Roman Swipes.” The Swipes have a 4% benzocaine solution, which reportedly reduces overstimulation without eliminating sensation altogether.

Additionally, Dr. Jamin Brahmbhatt, MD, urologist and sexual health expert at Orlando Health, suggests numbing medications – like Promescent – that come in creams and sprays. “Similar to a condom these things can cause you to have less sexual pleasure,” Brahmbhatt explains. “Plus, it can affect the partner’s satisfaction as well. Make sure your partner knows you are using it as a heads up and also to make sure they don’t have a history of allergic reaction or problem with its use.”

14) Try technology that can help you last longer

A new FDA-cleared program called Prolong purportedly helps train you to delay ejaculation by jerking off with a special device. For $269, you get a vibrating masturbation gadget, a guidebook, and some lube.

“…once you have completed the 6 week climax control program, not being able to last long enough should be a thing of the past.,” its website states.

Don’t want to spend $269, but still want to treat your PE? There’s an app for that.

Check out the Premature Ejaculation App – or Pea, for short. Billed as a “virtual sex therapist,” the app guides you through a three-step masturbation training program to help treat your PE, and lets you track your improvement over time.

15) Get support from your partner

You can’t make positive changes to your sex life unless your partner is on board. Even though it can feel embarrassing at first, talking to your partner about your PE might calm your anxieties – and once your partner knows what’s up, the two of you can manage your PE as a team. “Acknowledge the elephant in the room by saying that [PE] is difficult for you to talk about, but that you want to work together to make sex even better for both of you,” Lehmiller says.

Still feeling nervous to share your PE concerns with your partner? Perhaps the promise of hotter sex will help you open up. A 2019 study published in The Journal of Sex Research found that couples who communicate more about sex tend to have better sex than other couples.

16) Practise mindfulness

“Mindfulness practices can potentially help [PE] by promoting relaxation and tuning you in more to your body’s sensations,” Lehmiller explains. Meditation is probably the most well-known and studied mindfulness practice, but if you can’t handle sitting still, hit up your local yoga studio or start a solo yoga practice at home. A 2020 study found that yoga postures and breathing techniques are effective tools for managing PE.

17) Ask an expert

If you feel like you’ve tried everything to have better, longer sex without success, it may be time to discuss your problem with a doctor, Walsh says. “A lot of the treatments we’ve already discussed – edging and biofeedback – are pretty challenging techniques that a specialist can help you use effectively.”

He recommends asking your doctor for a referral to a urologist, who can either treat you himself or refer you to the right person for your problem.

“[They] will help you approach this practically and pragmatically,” Walsh says. “It’s not about getting in touch with your inner self. It’s about learning the physical or mental mechanisms that can help you avoid premature ejaculation.”

Many cases of PE also don’t need medical intervention at all, and are more caused by performance anxiety. Meeting with a certified sex therapist can help you work through those feelings.

Lifestyle Changes That Can Help You Last Longer in Bed

At the risk of repeating ourselves, don’t ever underestimate the importance of maintaining a healthy lifestyle when it comes to your sexual performance. Your diet, level of physical activity, and substance use habits can all play a role in how long you last in bed. With that in mind, here are some changes worth making:

Quit Smoking

Not only do cigarettes cause blood vessel constriction, reducing blood flow to the penis, but chronic smoking increases inflammation in the body, increasing the risk for atherosclerosis—which further inhibits blood flow, according to Dr. Amy Killen, MD, Medical Advisor to Joi Women’s Wellness. So, if all the other health reasons aren’t motivation enough to quit, consider kicking the habit for the sake of your orgasms.

Drink Only in Moderation

You’re probably aware that alcohol is a depressant – but what you might not realise is how this can sabotage your sexual experiences.

“Alcohol depresses your nervous system, which means signals from the brain to the penis become sluggish,” Killen explains. “The result is erectile dysfunction, less sensitivity, and delayed orgasm.”

Adrienne Ton, CNP, a board-certified family nurse practitioner and Director of Clinical Operations at TBD Health, recommends limiting your consumption to 1-2 drinks per day at most – and giving your body a break from the booze whenever possible.

Pile on the nutrient-rich fruits and veggies

Eating fruits and vegetables high in nitrates – like beets, kale, arugula, carrots, and broccoli – can improve performance in bed because they increase nitric oxide production,” Killen explains Killen. Nitric oxide is the main chemical messenger that tells your blood vessels to dilate, allowing more blood flow to key parts of the body (ahem… like your penis).

“As you get older, the cells that line your blood vessels become less efficient at making nitric oxide, so getting healthy nitrates in your diet becomes even more important,” Killen adds.

Fun fact: Killen says anti-septic mouthwash hinders your body’s ability to convert nitrates from food into nitric oxide by killing healthy bacteria in your mouth. So, you may want to nix that from your dental hygiene routine.

Dr. Laura Purdy, MD, a board-certified family medicine physician, notes that zinc, magnesium, and vitamin B12 also all play key roles in maintaining optimal testosterone levels – and therefore, a strong libido. According to Purdy, these key nutrients can be found in foods like spinach, almonds, oysters, legumes, pumpkin seeds, and dark chocolate.

Aim for 150 Minutes of moderate-intensity exercise per week

It’s an established, well-studied fact that a sedentary lifestyle can increase your risk of cardiovascular disease. But did you know that a lack of exercise can also negatively impact your sexual health by taking a toll on your circulation and blood flow?

According to Ton, you can reduce this risk by getting about 150 minutes of moderate-intensity exercise per week – whether that entails running, brisk walking, cycling, or weight lifting.

FYI, research has shown that resistance training and interval training, specifically, may also boost testosterone levels.

And if you work at a desk all day, Dr. Desmond Wilson, MD, physician and founder at Silo Health, highly recommends taking a quick break every hour or so to get the blood flowing by stretching or walking around.

Get plenty of omega-3 fatty acids

If only for the sake of your penis, consider adding some salmon, cashews, or chia seeds to your diet. According to Yelena Wheeler, a registered dietitian nutritionist with MIDSS, omega-3 fatty acids—which are found in many nuts, seeds, and fatty fish—can promote blood flow, reduce inflammation, and support cardiovascular health, ultimately benefiting your sexual performance.

“These foods not only provide healthy fats, but also arganine—an amino acid that enhances blood flow and may improve erectile function,” adds Wilson.

Adopt some stress-management techniques

All those long hours at the office and anxiety-inducing deadlines can put a damper on your sex life—not only by limiting the time and energy you have for connecting on a physical level with your partner, but also by spiking your stress levels.

“High stress can lead to an overproduction of cortisol, a hormone that can lower testosterone levels, thereby decreasing sexual desire,” explains Wheeler.

That’s why Ton and Purdy both strongly suggest learning some stress management techniques, whether that means deep breathing exercises, mediation, or talking to a therapist or trusted friends and family.

Get tested – at least annually

We’ll spare you the full lecture, but getting regularly tested for sexually transmitted diseases (STDs) and sexually trandmitted infections (STIs) is crucial for protecting both your and your partners’ health.

According to Ton, these screenings are also important because many STIs can spread to the prostate gland, triggering infections that cause blood flow problems, eventually resulting in erectile dysfunction. Not to mention, chronic infections and inflammation can lower testosterone production. Womp womp.

As for how often to get tested, The Centers for Disease Control & Prevention advise having a screening for syphilis, chlamydia, and gonorrhea at least once a year even if you don’t have any symptoms—and every 3 to 6 months if you have multiple partners.

This article originally appeared on Men’s Health UK.

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The post 17 ways to last longer in bed appeared first on Men's Health Magazine Australia.

Your dad is unlikely to leave you an easily decipherable breadcrumb trail of clues to figure out what he really wants, but a closer inspection of his interests should reveal a few areas of need. If he’s a runner, are dad’s shoes bordering on threadbare and in need of replacement? If he’s a fragrance guy, is his go-to scent running low on juice? Or if he’s the kind of dad that always keeps himself in good nick, does his grooming kit need a revamp? From there, you will have narrowed down the vast array potential gifts to an area of focus. That’s where we come in.

To assist in your quest for the perfect Father’s Day gift, we’ve pulled together a comprehensive selection of the best gifts for every type of dad. Read on and find everything your dad could ever need or want.

Best Father’s Day gifts for a new dad

The New Dad’s Survival Guide: What to Expect in the First Year and Beyond

Children don’t come with manuals, but bestselling author Rob Kemp does his best at supplying one. This survival guide for new dads is truly essential, revealing what to expect in the first 18 months and arming first-time fathers with everything they need to thrive in their newfound paternal role. This book covers everything from bonding with a baby to managing work commitments and finances. It’s the kind any dad wishes they read earlier.

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Dad Jokes for New Dads

Assuming dad has already read the ‘New Dad’s Survival Guide’, he can move onto another area he’ll need to develop through the course of fatherhood – dad jokes. ‘Dad Jokes for New Dads’ is filled with the whole spectrum of dad jokes, from the painfully unfunny to the genuinely witty.

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Beats Studio Buds Wireless Noise Cancelling In-Ear Headphones

Let’s face it, while you love them dearly, there’s going to be some point in the early stages of fatherhood where you’ll want nothing more than to be able to drown out the noise of your child’s incessant whining. With the help of these Beats noise cancelling earphones, you can. Active noise cancelling tech means you can block out unwanted external noise, while transparency mode allows you to filter in some of the sounds around you for a more natural – but thankfully quieter – listening experience.

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Theragun Mini

Chances are that dad’s going to be pretty tense during his first few months of fatherhood. Why not help him relieve some of that stress with a Theragun Mini? The high-tech massage gun packs Theragun power into a more compact and uber-portable package and is proven to relieve aches and pains and improve recovery.

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Tinybeans subscription

As parents are becoming more aware of the risks associated with sharing photos of their children online, the need for alternatives is skyrocketing. Luckily, Tinybeans has emerged as a secure way for dads to share precious moments with family and friends. Tinybeans is essentially a journal, visual diary and time capsule designed for parents to preserve their family’s memories and share them with a trusted circle. By gifting dad a subscription, he’ll be starting fatherhood on the right foot, with the peace of mind to be able to focus on the important things.

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Paire Sock Bundle

The truth is that every dad needs socks, no matter how much they bemoan receiving them as a gift. New dads will need to get used to the sock treatment, so why not start sooner rather than later? This bundle from Paire is made from organic cotton and Aussie Merino wool. With odour-resistant materials, surplus cushioning where it’s needed and 90-degree heels for minimal slippage, you’ll be hard-pressed to find a better pair of socks.

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Step One Father/Son Boxers

There are few dads who wouldn’t want some comfier boxers, and this pair from Step One is about as comfy as they come. Made from super soft viscose fabric derived from bamboo, these boxers feature Ultraglyde panels to prevent thigh chafing and a 3D comfort pouch to keep all the important stuff in place. But the best part is that you can get Father/Son matching pairs.

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Best Father’s Day fragrance gifts

Ralph Lauren Polo 67

Polo 67 is a bold, bright fragrance for an ambitious dad who boasts a sporty yet refined style. This scent is marked by a spark of woods and citrus, creating an eminently fresh and fruity blend with notes of Calabrian bergamot, pineapple accord, geranium, clary sage, earthy vetiver and patchouli. The ideal gift for a dad who always wants to smell phenomenal.

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Chanel Allure Homme Sport Superleggera

Allure Homme Sport Superleggera is for the dad who goes all-in with everything he does. A limited edition interpretation of Chanel’s Allure Homme Sport range, Superleggera is sensually vivid, a whirlwind of energy with woody and amber accents as well as notes of sparkling grapefruit. Superleggera is made for men of action who embrace new challenges. Sound like your dad?

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Rabanne Invictus Victory Elixir

Rabanne’s Invictus Victory Elixir is the ideal base layer for a dad who values intense, earthy fragrances, with strong notes of amber and wood. The scent is really a global effort, with lavender sourced from the French region of Provence, accompanied by black pepper, green cardamom, Indonesian patchouli, hand-harvested Somalian incense, Madagascan vanilla, and the coup de grâce, the concentrated nectar of a tonka bean.

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Hugo Boss Bottled Parfum

If dad is the kind of person who likes to attract attention and doesn’t mind being told that he smells amazing, Hugo Boss’ signature Eau de Parfum could be for him. The scent draws on a base of amber and wood, merging it with notes of orris concrete and fig tree root for a refined yet powerful fragrance.

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Montblanc Explorer Platinum

Montblanc’s signature Explorer collection evokes the spirit of adventure, and the fragrance’s platinum edition takes that philosophy one step further. This time, with a resonant, earthy aroma built on woody notes from cypress and cedarwood. Traces of grapefruit, violet leaves and sage lend the scent an air of refinement. While you can’t feel a scent, the Explorer Platinum’s woodiness can only be described as textural. To prove that we’re not going crazy from inhaling too many rich fragrances, you’ll need to smell this one for yourself.

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Best Father’s Day Health and Fitness Gifts

URBNSURF Gift Card

If your surfing-inclined dad is always complaining about drop-ins, crowded beaches and inconsistent swell, send him to URBNSURF, where state-of-the-art wave pool technology produces flawless waves time after time, no matter the conditions. Dad needn’t be concerned about his skill level either, with sessions suitable for surfers of all abilities from beginner to pro. URBNSURF has wave pools in Melbourne and Sydney, with gift cards ranging from $50-$300 available online. For Father’s Day, URBNSURF is also offering bundles that include merch and dining experiences.

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Whoop 4.0

The fitness wearable of the moment, Whoop is a metric tracker used by elite athletes like Cristiano Ronaldo, Rory McIlroy and James Tedesco, so surely it’s good enough for dad. It doesn’t matter what his focus is – whether he’s aiming for 5km personal bests, perfecting his golf swing or simply keeping an eye on his heart rate – Whoop is a versatile gift that can help him achieve optimal performance while also tracking his strain, recovery and sleep like a pro.

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Centr Subscription

If dad’s keen on staying in shape, you can help him set goals, stay motivated and reach new heights with a subscription to Chris Hemsworth’s Centr app. There, dad can access personalised workouts, healthy meal recipes and guided meditation sessions from some of the world’s best trainers and leading wellness experts. A straight up gym membership might be a little too on the nose for a Father’s Day gift, but with a Centr subscription, you can bring the gym to him.

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Eight Sleep Pod 4

You can’t put a price on a good night’s sleep, and we’re positive that your dad would feel the same way. For that reason, an innovative Sleep Pod from Eight Sleep could be a gamechanger. With dual climate control, automatic temperature adjustments and clinical-grade tracking for sleep phases, heart rate and snoring, the Pod 4 is an all-encompassing sleep booster.

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38TERA Daily Microbiome Nutrition

It’s unlikely that your dad will ask for a multivitamin this Father’s Day, but such an item could be exactly the kind of gift he needs. Created by leading gastroenterologist, Dr. Will Bulsiewicz, 38TERA’s Daily Microbiome Nutrition (DMN) powder could help dad keep his gut health in check. DMN is packed with prebiotics to nourish healthy gut bacteria, feed his microbes and reduce bloating – it’s a gift few dads will ask for, but most will want.

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ATIVAFIT 25kg Adjustable Weight Dumbbell Set

Give dad the gift of gains this year with an adjustable weight dumbbell set. Ask any dedicated gym junkie and they’ll likely tell you the same thing: dumbbells are the most versatile and reliable means of chiselling out sculpted muscles. This set is suitable for all levels of fitness, with weight increments ranging from 2.5kg to 25kg.

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Lululemon Double Roller

The Double Roller from Lululemon is actually two foam rollers in one. The exterior roller utilises a wavy, swirling design to work out knots in your arms and legs, while the interior roller goes deeper to soothe your back. This is one of the more aesthetically pleasing foam rollers on the market. It wouldn’t look to out of place in an upscale gym, or a contemporary living room.

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Lululemon Zeroed In Short-Sleeve Shirt Graphic

If you’re willing to run the risk of being out-styled by your dad, some clothing from the Lululemon range would be a great Father’s Day gift. This short-sleeve shirt provides everything dad needs to be kitted out while working out, with ample room around the chest and waist to avoid restricting movement, as well as a breathable design to improve airflow.

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Vitruvian Trainer+

There are plenty of dads who value their fitness, but not all of them have the time to head to the gym consistently. If that sounds like your dad, the Vitruvian Trainer+ could be exactly what he needs. It’s an innovative fitness machine that acts as an all-in-one home gym, and it operates by using smart algorithms and AI to respond to the way you move.

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Best Father’s Day grooming gifts

Braun Series 9 Pro+

This shaver works for a 1-, 3-, or 7-day beard, making it a great all-rounder. It boasts surgical-grade stainless steel (that can cut long hairs, sideburns, a moustache or whatever your dad prefers to decorate his face with), 5 specialised ProShave elements and a 6 in 1 SmartCare centre that cleans, dries, and charges the shaver.

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Panasonic Multishape Modular Personal Care System

Panasonic’s Multishape is a modular personal care system that essentially acts as an all-in-one hub for hygiene. With five detachable heads that can be used interchangeably on a single rechargeable battery handle, Multishape allows dad to switch his look, rather than his device. In its base package, the Multishape comes with a Panasonic beard/hair/body precision trimmer. The four other attachments available for purchase are a beard/hair trimmer, 3-blade shaver, nose/ear/facial trimmer, and last but certainly not least, an electric toothbrush head, rounding out this all-encompassing personal care system.

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Stuff That Matters Body Spray

AFL superstar Bailey Smith and NRL Dally M medal winner Kalyn Ponga have teamed up with Aussie grooming brand Stuff That Matters to release a range of deodorants and body sprays. Available in ‘Confidence’, ‘Sport’, ‘Good Fella’ and ‘Smooth Operator’ varieties, the scents are top of class, with 72-hour odour protection, quick-dry, no-stain technology and skin-nourishing ingredients like lion’s mane mushrooms, green coffee, and manuka oil.

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Remington Balder Pro Head Shaver

The pivoting shaver heads on the Remington Balder Pro will hug each curve of dad’s head, and according to the brand, complete the entire job in just two minutes. There’s also a hair capture chamber, which collects hair for an easy cleanup, and a nonslip grip which provides extra control.

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STUFF Skin and Body Pro Kit

For a dad who takes his skin and body care seriously, this luxurious combo kit is exactly what he needs to merge both his interests. Dad can cover all bases with an exfoliating facial scrub, face wash, daily moisturiser, a head and body wash, and finally, a deodorant.

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Best Father’s Day running shoe gifts

New Balance SuperComp Trainer V3

If dad’s runners are looking worn-out, or if you just want him to reap the benefits of utilising a shoe rotation, a new pair is a great Father’s Day gift. The SuperComp Trainer from New Balance is a standout choice, no matter what dad’s running needs are. That’s because the shoe is a complete all-rounder, capable of handling short-burst interval training, long runs, plus everything in between. It has all the heavy cushioning of a regular daily trainer but it’s doubly responsive, with a curved carbon plate in the midsole – something usually reserved for a race day shoe.

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ASICS Gel-Kayano 31

ASICS’ range of gel-based shoes has been widely celebrated, and its newest addition carries on a tradition of exceptional design. The Gel-Kayano 31 focuses is an industry leader in adaptive stability, with unrivalled comfort as a result of premium underfoot cushioning. ASICS’ trademark PureGel technology improves shock absorption to reduce the impact on dad’s joints while FF Blast foam delivers softens landings. The shoe’s most innovative quality, however, is the 4D guidance system in its midsole. Through a variety of geometrical design features and lateral grooves, the guidance system helps keep strides steady better than any other shoe.

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Brooks Ghost 16

The newly released Brooks Ghost 16 comes from a line of bestselling shoes, and there’s a reason for their popularity. It has an engineered mesh upper and a decently thick (but not too thick) midsole, which is made of nitrogen-infused DNA LOFT v3 foam. The midsole also has a segmented crash pad for a smoother heel-to-toe-to-takeoff transition. To us, the Ghost 16 proves that you don’t need all the flashy accoutrements and exaggerated features of a super shoe to run at your best. The Ghost 16 is a workhorse, and it’s more than capable of being dad’s next daily trainer.

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Nike Pegasus 41

You might be wondering how the 41st iteration of a shoe could possibly improve upon its predecessors, but the Pegasus 41 makes plenty of tweaks. It’s the first shoe in the Pegasus line to feature ReactX foam, which provides 13 per cent more energy return than the Pegasus 40. There’s Air Zoom units in both the forefoot and heel for supreme cushioning, plus an improved ride, resulting in a shoe that responds to your foot, adapts to its shape and provides cushioning and comfort where it’s most needed.

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New Balance SuperComp Elite V4

To this point, we’ve kept our running shoe recommendations to daily trainers and all-rounders, but if your dad is in need of something that’s more race day compatible, look no further than New Balance’s carbon-plated SuperComp Elite V4. The shoe features an extremely lightweight construction, a full-length carbon plate in the midsole and high-level energy-return. You’d be hard-pressed to find a faster shoe.

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On Cloudsurfer Next

The Cloudsurfer Next was designed to help runners (including your dad) unlock a smoother, faster ride. These shoes have a superfoam Helion midsole for a bouncy, hyper-responsive ride to go with an extremely lightweight construction. Next adds forward roll to the profile, with soft CloudTec Phase underfoot for a smooth as silk ride.

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Best Father’s Day watch gifts

Samsung Galaxy Watch Ultra

Samsung’s new Galaxy Watch Ultra is the ultimate companion for all of dad’s adventures. Built for the outdoors, the Galaxy Watch Ultra is packed with next-gen technology, including Samsung’s longest lasting battery yet and advanced tracking provided by the powerful Galaxy AI – which can deliver intelligent insides and keep dad’s activity and wellness on track.

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Hublot Integrated Time Only

Earlier this year, Hublot revealed six new Big Bang Integrated Time Only watches. All six are smaller than their predecessors, with 38mm cases. Two come in exclusive king gold material, two more are in polished titanium with black or blue dials, and the final pairing utilise Hublot’s signature ceramics and come in black or blue. You’re spoiled for choice in regard to colour schemes. Just pick dad’s favourite.

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Longines Spirit Flyback

Longines’ Spirit collection boasts the traditional features of aviators’ watches as well as the latest innovations in horological technology. The Flyback line has just received a revamp, with two new varieties featuring green or brown dials and cases made of steel and 18-carat gold – personally, we prefer the green. The Flyback is powered by the Longines calibre L791.4 and is equipped with a silicon balance-spring, making it ten times more resistant to magnetic fields. The dial is topped with a multi-layer anti-reflective sapphire crystal and features a sub-seconds dial at 9 o’clock and a 30-minute timer at 3 o’clock.

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Tag Heuer ‘Panda’ Carrera Chronograph

Earlier this year, Tag Heuer unveiled a modernisation of a beloved model from its catalogue. The revamped Carrera Chronograph, affectionately dubbed the panda, reinvents the 7753 SN from 1969. Like its forefather, the new watch features a silver dial and two black chronograph sub dials, giving off the appearance of a certain species of giant bear endemic to China. It also makes use of the glassbox crystal recent Carreras have experimented with, a design reminiscent of the vintage domed acrylic crystals of Tag Heuer’s earlier timepieces.

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Zenith Defy Extreme Diver

Zenith’s Defy Extreme series is all about pushing boundaries. While the brand is renowned for its mastery of the air, it’s just as capable in the sea. As you would expect from a dive watch, the Defy Extreme Diver has 600 metres of water resistance. That will hold up at depths of up to 1,969 feet, a nod to the original Zenith Defy Diver, which was released in 1969. The immense practical applications of the watch do not result in a compromise on style though. A 42.5mm titanium case with an angular design and vertically brushed strokes, as well as a ceramic outer bezel, maintain the watch’s sophisticated appearance.

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Tudor Black Bay 58 GMT

The Black Bay 58 is fitted with Tudor’s new mid-size GMT Manufacture Calibre, which forms a master chronometer certified by Metas. The diving watch’s retro colourway – which utilises the brand’s iconic red and black hues – along with it being the first Black Bay piece with a GMT function, make it a must-have for horologically-inclined dads.

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Best Father’s Day cooking gifts

Ooni Koda 2 Max

If your dad is anything like ours, he’ll go through a ‘pursuing a Michelin star from the backyard’ stage at some point. You can help facilitate that with a top-of-the-line outdoor oven like the Ooni Koda 2 Max. While it’s ostensibly a pizza oven, the Koda 2 Max is Ooni’s most versatile creation to date, with the ability to cook a variety of dishes. Dad can pop a pizza in at 350 degrees on one side and a roast chicken with veggies at 180 degrees on the other and cook both to perfection simultaneously. That’s thanks to the Koda 2 Max’s first-of-its-kind dual-zone cooking function, which allows for different temperatures on each side of the oven.

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Andy Cooks: The Cookbook

Why not enhance dad’s cooking journey with a recipe book from celebrity chef and viral TikTok sensation Andy Hearnden? This book includes more than 100 recipes and countless tips from a professional chef, giving your dad everything he needs to take his cooking game to the next level.

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Baccarat Damashiro Ultimate 3-Knife Set

If dad’s serious about his skills in the kitchen, he’ll kneed a trusty set of cooking knives to serve as the tools of his craft. This Damashiro collection is made from the finest Japanese steel, which makes them super tough, resistant to shattering and able to be honed into an incredibly sharp edge.

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Best Father’s Day alcohol gifts

Tomintoul 10.Y.O. Whisky

Few fathers wouldn’t appreciate a new addition to their whisky shelf. This-10-year-old single malt distilled by Tomintoul is ideal for the dad with a more refined palette, who prefers a more gentle taste. If that sounds like your dad, he’s in luck, because this whisky is literally known as the ‘gentle dram’. Tomintoul channels the essence of the Scottish Highlands’ serenity in every bottle, with a taste derived from the distillery’s location in the Cairngorms, pure water from the Ballantruan spring and Tomintoul’s tall stills. The result in a smooth, balanced whisky with floral aromas of acacia honey and vanilla on the nose, notes of crème caramel and toasted almond on the tongue, and a buttery oak and citrus finish.

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Ezra Brooks Kentucky Straight Bourbon

Look, you probably see your dad as something of a legend – a heroic figure you idolised growing up. Logically, the only gift fit for such a legend is on handcrafted by another legend. So, if dad’s a bourbon drinker, a bottle from master distiller Ezra Brooks is your best bet. This particular whiskey is made in the lux row distillery on the iconic Kentucky Bourbon Trail. Aged in charred white oak barrels for seven years, the whiskey carries a subtle sweetness, with notes of caramel and vanilla, while hints of spice and chocolate provide a warm finish.

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Teeling Small Batch Irish Whiskey

Before we get into what makes this whiskey a worthy Father’s Day gift, remember that as an Irish dram, it’s spelt ‘whiskey’, with an ‘e’. If your dad is a true whiskey connoisseur, making that spelling mistake could seriously lessen your chances at favourite child status. Anyway, this small batch whiskey from Teeling is a marriage of different liquor casks, distilled in drums of grain and malt that are aged in ex-Bourbon barrels and Central American rum casks. The final product has floral notes, with vanilla sweetness and allspice on the nose and creaminess on the palate with dried fruit, raisin and apricot character.

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Jack Daniel’s Bonded Triple Mash Whiskey

Jack Daniel’s makes another foray into the premium space with the second installment in its Bonded series, the Triple Mash whiskey. For those who aren’t in the know, a bonded whiskey is a dram that’s distilled by a single distiller during a single distilling season, is matured in a bonded warehouse for at least four years and bottled at 100 proof – as was stipulated by the Bottled in Bond Act of 1897. Triple Mash is actually a blend of three bottled in bond whiskeys. It’s 60 per cent bonded rye whiskey, 20 per cent bonded Tennessee whiskey, and 20 per cent bonded American malt whiskey. The result is a balanced, well-rounded final product with a complex flavour profile consisting of honey sweetness, refreshing grain spice and a hint of dry oak. With Triple Mash, dad can enjoy three bonded whiskies in one pour.

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Best outdoorsy Father’s Day gifts

Kathmandu Epiq Down Puffer Jacket

If dad’s always braving the great outdoors no matter the conditions, chances are he’ll need a way of staying warm. If that’s the case, Kathmandu has him sorted with massive sales on all the top products like this puffer jacket which is 40% off. This classic puffer is made of a recycled outer fabric, allowing the insulation to fully loft to provide maximum warmth.

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Canada Goose Freestyle Crew Vest

Practicality is only half of what makes an outdoor layering piece worthwhile, as aesthetic value is just as important. The two aren’t mutually exclusive though. Dad can have the best of both worlds with this vest from Canada Goose. Designed with a classic fit and rounded collar, it’s a versatile piece that can be worn across the seasons, with a well-insulated layer and generous storage capabilities.

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Canada Goose Lawrence Puffer Jacket

Dad can get all the outdoor gear he wants, but at the end of the day, the fundamentals are what really matters. This Canada Goose puffer jacket is as fundamental as they come, providing high-level warmth at all times. It’s made from recycled Enduraluxe, a water-repellant, durable fabric that’s soft to the touch. It also features a quilted body, down-filled collar and a longer back hem.

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GME MT610G GPS Personal Locator Beacon

So dad’s the outdoorsy type? You know, the kind of dad who’s always planning his next camping adventure, fishing trip or arduous hike. If that sounds familiar, your dad likely already has some pretty solid gear, but he may have overlooked another important factor – safety. It’s not just important that dad stays connected on his journey’s, it’s necessary. If something were to go wrong, you can rest easily knowing you’ve equipped your dad with the perfect safety companion, a GME personal locator beacon. It’s a pocket-sized tool that can be easily deployed in case of emergency, and it’ll work no matter where you are in Australia.

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GME XRS-660 Handheld UHF CB Radio

This CB radio is for the dad who likes to live off the grid. It’s. Built to handle tough conditions and is designed to work when your phone doesn’t. This can prove to be invaluable in some situations, when mobile service is long gone and staying connected is paramount. With Bluetooth connectivity and a built-in GPS, dad can stay in touch and location-aware from just about anywhere.

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Men’s Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.

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The post Men’s Health’s ultimate Father’s Day gift guide appeared first on Men's Health Magazine Australia.

Firstly, these boner blunders are super common. In the U.S., up to 30 million men of all ages – including in their 20s and 30s—experience erectile dysfunction (ED). And regardless of whether you meet the criteria for ED, experts say it’s completely normal to have trouble getting or keeping a boner up to 25% of the time.

“One-off occurrences where you have a hard time getting or maintaining an erection are typically nothing to worry about,” says Dr. Simran Shamanur, a consulting sexual health physician Allo Health. “This can happen for various reasons, including stress, fatigue, or even a temporary distraction. Our bodies are complex, and fluctuations in sexual performance are part of that complexity.”

Second of all, stressing about it could drive performance anxiety, which will only make it even harder (no pun intended) for arousal to happen.

The key is perspective: don’t magnify a single awkward incident, because it doesn’t define your masculinity or abilities in the bedroom,” says Dr. Farhan Malik, MD, a penile enlargement specialist and owner and senior medical director at Prometheus by Dr. Malik. “Relax, and remember you have nothing to prove.”

Need a little extra peace of mind? Suzannah Weiss, resident sexologist for Biird and author of Subjectified: Becoming a Sexual Subject, notes that for a lot of folks, a lack of erection isn’t going to make or break their enjoyment – because most penetration isn’t the only – or even the most reliable – path to an orgasm.

Even though the mechanics of your penis can be a bit unpredictable, rest assured that there are some steps you can take to support stronger, longer lasting erections. With that in mind, here are 23 expert-approved tips to help you stay hard.

1) Talk to your partner

Struggling to get up, and stay up, can lead to performance anxiety in the bedroom, especially when you’re trying to satisfy someone new. When the time comes to get down, you might get so stressed out about not getting hard that, well, you don’t get hard.

Before you have sex, acknowledge your erection difficulties with your partner and assure them it has nothing to do with your attraction to them, says Zachary Zane, Men’s Health sex columnist and author of Boyslut: A Memoir and Manifesto. Maybe you bring it up as you’re getting undressed.

“Say something like, ‘Just a heads up, I sometimes get in my head and struggle with getting hard. I just want you to know that it has nothing to do with you. I find you so sexy; I just sometimes get a little nervous,'” Zane suggests. “Odds are, your partner will appreciate your transparency and vulnerability,” he says.

Having that conversation beforehand may just relieve enough pressure that you are able to get hard after all.

2) Reduce stress

Your stress level may be contributing to your performance issues in bed, which in turn, may cause you to experience even more stress. Talk about a vicious cycle! Studies have shown that those with high levels of stress more commonly suffer from erectile dysfunction, and sexual performance was seen to improve after stress management protocols were put in place for participants. It’s never as easy as it sounds, but taking steps to relieve your stress may help you in more ways than one.

3) Try a cock ring

Did you know that a cock ring can help you maintain an erection? This O-shaped toy fits around your penis and helps keep blood in the shaft, where you want it. A cock ring also helps prevent venous leakage, a form of erectile dysfunction where blood flows to your penis, but has trouble staying there. (Giddy, a new cock-ring-like gadget designed to treat ED, may also help guys with venous leakage maintain stronger erections.)

There are four types of cock rings, all of which can help in the erection department:

• Adjustable rings
• Stretchy rings
• Vibrating rings
• Solid rings

To learn more about the different types, check out our guide to cock rings. And here’s where to shop some of our favourite cock rings on the market.

4) Work your Kegel exercises

The pelvic floor muscles play a role in sexual activity, explains Robert Valenzuela, MD, a board-certified urologist and Promescent medical advisor. “Contractions of the pelvic floor muscles (called Kegels) help produce an increase in the penis pressure and the rigidity of the penis.” In simpler words, Kegel exercises – where you contract and release your pelvic floor muscles—can help strengthen your erections. Here are some tips on exactly how to practice Kegel exercises.

Kegel exercises are also a component of a practice known as “penis rehabilitation,” adds Michael Ingber, MD, a urologist and urogynecologist. “Just like after shoulder surgery, when you might see a physical therapist to work on the muscles, strengthening them, and increasing range of motion, the same thing is true for the penis, the muscles, and nerves that play a role in erectile function.” That’s why many urologists recommend early penile rehabilitation – which includes Kegels – shortly after events that affect the erectile nerves of the penis, such as prostate cancer surgery. “This is done in conjunction with medical therapies like Viagra,” Ingber says.

5) Watch what you eat

Foods that are bad for the heart are also bad for the penis – which makes sense, since the heart and penis both depend on blood flow to function properly. According to a 2020 study, the Mediterranean diet—which includes fruits, whole grains, heart-healthy fats like nuts and olive oil, red wine, and vegetables—is a good place to start.

“The link between the Mediterranean diet and improved sexual function has been scientifically established,” Irwin Goldstein, MD, director of sexual medicine at Alvarado Hospital in San Diego, told WedMD.

6) Get more exercise

Cardio. Cardio. Cardio.

According to Ryan Berglund, MD, a urologist at the Cleveland Clinic, blood flow is the key to a healthy erection, and there’s nothing that encourages blood flow like aerobic exercise. Not only does it keep you in shape – it also builds the body’s nitric oxide, which helps maintain erections.

While running is great, stay off the bike if you can help it. “Endurance cyclists who spend a long time on their bike seats may have more trouble with ED,” says Erin Michos, MD, an associate professor of Medicine at the Johns Hopkins University School of Medicine.

“This is because bike riding can compress the pudendal artery, which provides blood flow to the penis,” Ingber adds. “Using a special bike seat (split-seat) along with wearing special shorts can help prevent ED.”

7) Quit smoking

A 2015 literature review found that smokers are at a higher risk of developing erectile dysfunction than the rest of the penis-owning population. There’s also some evidence that smoking affects erection strength—and size.

“In addition to damaging blood vessels, smoking may cause damage to penile tissue itself, making it less elastic and preventing it from stretching,” says Goldstein.

We have yet to hear a better reason to quit.

8) Drink coffee

Though few things are worse for your erection than a cigarette habit, coffee can actually help you out below the belt. A study by the University of Texas Health Science Center at Houston found that men who consumed the caffeine equivalent of 2-3 cups of coffee per day were less likely to suffer from erectile dysfunction than those who preferred to wake up with caffeine-free beverages.

9) Try some weed

While some studies shows that smoking weed will give you marijuana’s version of “whiskey dick,” others suggest that cannabis use might actually improve sexual function. Marijuana affects everyone a little differently, so you’ll have to experiment to see if it helps or hurts your erections. If you need help relaxing and getting out of your head, then a touch of the devil’s lettuce might be just what your erection needs.

10) Get a vasectomy

If you’re finished producing offspring (or you’re sure you don’t want kids), consider investing in renovations at the sperm factory.

“The risk of a contraceptive failure can be a big source of anxiety for some men, especially those who’ve had a birth control disaster – or a scare – in the past,” says Karen Donahey, Ph.D., director of the sex- and marital-therapy program at Northwestern University.

That anxiety can, in turn, lead to erection problems – and cause the same vicious circle that makes performance anxiety such a mood killer.

But if there’s no sperm, the risk of pregnancy is beyond minuscule: A properly performed vasectomy has an effectiveness rate of 99.9%. Depending on your insurance situation, the procedure typically costs between $0 and $1,000, according to Planned Parenthood.

“Many of my patients end up paying $0 for them if they have low deductible plans,” Ingber says. “We can often do these in the office setting, with a local anesthesia, which can minimize cost for some patients.”

11) Stay faithful

It’s common for penis-owners who start having affairs to stop having erections. So common, in fact, that doctors who treat erectile dysfunction often ask their patients if they’re getting any action on the side.

Unless you’re in an open or polyamorous relationship, you’re bound to feel guilty when you have sex with your partner after you’ve been secretly getting it on with someone else. Guilt can turn to anxiety, and that can kill an erection.

12) Reduce your risk of diabetes

Erectile dysfunction is common in people who have diabetes (and especially type 2 diabetes), according to the Mayo Clinic. The disease hits the penis with a double whammy: It accelerates the process of arterial disease, and it slows the transmission of stimuli along nerves throughout your body. And, trust us, a numb penis is not a happy penis.

Type 2 is the most prevalent form of diabetes among American adults. There are various ways to prevent it, including eating diabetes-fighting foods and exercising regularly. You should also be vigilant in checking your blood sugar (talk to your doctor about the best methods).

13) Get your testosterone levels checked

Low testosterone doesn’t directly affect the mechanisms involved in your erection, but it does affect your libido, making it harder to get turned on – and harder to get, well, hard. If you notice an uncharacteristic drop in your sex drive – or any of these symptoms of low testosterone – you might want to ask your doc if your T levels are lower than they should be. If they are, your doctor can help get your testosterone back to levels within the normal range.

14) Take it easy when you’re thrusting

One vigorously misplaced thrust is all it takes to rupture the corpora cavernosa, the elongated “erectile chambers” that run the length of your penis. Don’t believe us? Try aiming your erect penis at the trunk of a tree – it’s roughly the same density as your partner’s pubic bone.

A complete rupture will require surgery within 24 hours to stanch internal bleeding and reduce the risk of permanent damage. A partial tear isn’t as serious, but it may cause problems later on. As the linings of the corpora heal over with scar tissue, they lose their elasticity – leading to curvature, pain, and eventually impotence.

By some estimates, more than a third of impotent penis-owners have a history of “penile trauma.” To protect yourself, be careful when your partner’s on top. That’s the position most likely to cause damage.

15) Walk more

In one study, researchers found that men who walk just 2 miles a day had half the rate of erection problems of more sedentary men, says Goldstein. (Twenty minutes of jogging or 30 minutes of weight training will work, too.)

“What’s good for your heart health is good for the vasculature to your penis,” says Dr. Justin Houman, MD, a board-certified urologist and men’s sexual and reproductive health specialist.

Deposits that clog or stiffen penile arteries can also wilt erections. “Guys tend to think of their arteries as simple pipes that can become clogged, but there’s a lot more going on than that,” says Laurence Levine, MD, a urologist at Chicago’s Rush-Presbyterian Medical Center. “The linings of those blood vessels are very biologically active areas where chemicals are being made and released into the bloodstream.”

The more you exercise, the healthier, cleaner, and more flexible those linings become.

16) Yawn a lot

Sorry if reading the word “yawn” made you yawn just now. Actually, we’re not sorry – because as far as your body’s concerned, yawning and getting an erection are practically the same thing.

They’re both controlled by a chemical called nitric oxide. Released in the brain, it can either travel to the neurons that control mouth opening and breathing, or go down the spinal cord to the blood vessels that feed the penis. Sometimes it does both (that’s why a big yawn can cause a tremor down under).

We don’t recommend foreplay with your mouth hanging open. But allowing yourself to yawn now and then throughout the day may help prime the neurochemical pathways that lead to good, sturdy erections.

17) Get plenty of sleep

Your penis needs as much shut-eye as it can get. Every night while you sleep, you have between three and five-hour-long erections. You probably noticed this phenomenon the last time you had to pee at 4 am.

Those erections are not there just to make life interesting for your bedmate. They work to recharge your penis – keeping it well-nourished with oxygenated blood.

“Theoretically, the more nocturnal erections you have, the more flexible your erectile tissue will become. And that may help keep erections strong as the years wear on,” Goldstein explains.

18) Take amino acids

If you’re dealing with mild erectile dysfunction, you might not need prescription medication to get your groove back. Amino acids L-citrulline and L-arginine are both known to improve sexual performance, and you can get them in pill- or power-form.

“They help increase some of the neurotransmitters that signal for more blood flow to the penis,” Houman explains. Just make sure you check with your doctor before trying a new supplement – the supplement industry isn’t well regulated, and some supplements might negatively interact with prescription drugs.

19) Try ED medication

If all else fails, there is ED treatment in the form of drugs. Viagra, the first ever oral treatment for erectile dysfunction, works for a few hours before its effects start to diminish. Then there’s Cialis, which can aid your erections for up to 36 hours (that’s why it’s often referred to as “the weekend pill”). Stendra is the fast-acting option – it kicks into gear within 15 to 30 minutes of taking a pill.

“Ultimately, you just have to find whichever medication fits your lifestyle or fits the occasion,” Houman says.

There are plenty of options out there, and they all work in a similar fashion. ED drugs enhance the effects of nitric oxide, a chemical your body produces that relaxes the muscles and arteries in the penis. That helps more blood flow go where you want it to go during arousal – and only during arousal. You’re not going to end up with a 36 hour boner.

Once you’ve started taking ED meds, you might experience some side effects. “Some guys will experience headaches, flushing, heartburn, and lower back pain,” Houman says. “For the most part, the more often you take the medication, the more your body will get used to it, and those symptoms will wash off.” If your side effects hang around, your doctor can help you find a different ED pill that suits your needs.

Talk to your doctor about which ED medications might be right for you—and know that men’s wellness brands like Hims and Romans both prescribe ED medication online and then deliver them straight to your door.

20) Try Trimix

If traditional oral ED medication isn’t working, there’s something called Trimix, where you inject the base of your penis with vasodilating agents, says Jed Kaminetsky, MD, a board-certified urologist and Promescent medical advisor. “It’s actually less painful than it sounds and is effective in over 90% of men with erectile dysfunction.”

However, while Trimix works great, “one has to be aware of complications,” Ingber says. “In some men, this erection can persist and become painful. If it lasts more than 4 hours, it’s called ‘priapism,’ and it becomes a medical emergency where you will need to go to the emergency department.”

21) Get a penile implant

If ED medication and lifestyle changes don’t improve your sexual function, a penile implant surgery can help you achieve the erections of your dreams. Through a small incision, a doctor inserts a pump inside your scrotum that draws from a reservoir filled with sterile water. Any time you want an erection, you can press on the pump, sending fluid into the penis for a strong erection that lasts as long as you need it to. Like with any surgery, there’s a risk of complications, but overall, people who get penile implants report high rates of satisfaction – and so do their partners.

22) Practice mindfulness

Particularly if you find that you tend to lose your erections because your mind wanders during hookups, Weiss recommends incorporating mindfulness into your sex life.

“Mindfulness involves being fully present and engaged in the current moment, without judgment,” explains Aleece Fosnight, a board-certified physician assistant and sexual medicine specialist at Aeroflow Urology. “When applied to sexual health, especially penile function, it can help reduce anxiety, increase awareness and sensitivity, and enhance overall satisfaction.”

Fosnight suggests starting with some deep, slow, mindful breathing right right before or during foreplay to calm your body and mind.

“Mindfulness shifts focus away from performance pressure and brings attention to the sensations and enjoyment of the moment,” adds Dr. Shamanur. “Deep breathing increases oxygen levels in the blood, which can help maintain a stronger erection by improving overall blood circulation.”

During sex, Fosnight recommends tuning into all your senses—the texture or smell of your partner’s skin, the temperature of the air, the sound of their body rubbing up against yours—without thinking ahead to whatever outcome you’re trying to achieve.

23) Switch things up

Research has shown that our brains crave novelty. Ever noticed how hooking up with someone new is particularly exciting, or how that first bite of a perfectly cooked steak tastes even better than ever bite after that? It’s because new experiences light up our brains in a way that feels too darn good to resist.

That’s why Sofie Roos, a licensed sexologist, recommends changing things up before you lose your erection.

“Take a break from penetrative intercourse for kissing or oral sex, switch sex positions or introduce a sex toy,” she says. “The most important thing is that you add something new to the scenario.”

According to Roos, this tactic can often re-trigger arousal so you’re good to keep going for as long as you and your partner desire.

This article originally appeared on Men’s Health US.

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Do I Have Erectile Dysfunction?

Can Watching Too Much Porn Give You Erectile Dysfunction?

The post Want stronger erections? Try these 23 tips for staying harder, longer, according to sex experts appeared first on Men's Health Magazine Australia.

For the busy executive, it’s par for the course. But it also raises a necessary question – with virtually no set routine, how is it possible to stay in shape? Here, my must-do fitness tips for people on the go:

1. Hotel gyms: always book hotels with a decent gym. The reality is that if you can easily move from room to gym then you’ve no excuse not to go. Convenience is paramount.
2. Online coaching: whether it’s your local PT or a coach that works exclusively with you online, get an online program that takes the thinking out of training and delivers further accountability.
3. Train early: when travelling with an unpredictable schedule, the chances of an evening or lunchtime workout are slimmer than usual. Bite the bullet and set that alarm early so that you can cruise through the day with peace of mind that training is done.
4. Protein shakes and bars: not sure where your next meal is coming from? This is where supplementation is king. Keep protein powder and bars handy to snack on when hungry, to keep feeding that muscle while curbing sugar cravings.
5. Drink water, not alcohol: if you’re jumping between time zones there are some hard and fast rules to minimise jet lag and brain fog. No alcohol on the flight and 24 hours after landing… water only. Thank me later.
6. Maintenance vs progress: there are times of year when travel is settled and a more consistent home routine sets in. This is the time to train hard and fight for progress. When constantly on the go, the best mindset to have is to worry less about progress and more about maintenance. Avoid sliding backwards and focus on keeping the habit of training so that when you return, you feel ready to go.

My teams train hundreds of clients who regularly travel every month of the year, sometimes given less than a day’s notice, and they each continue to make progress with their fitness over the long term. These tips are what we preach and I can say, hand on heart, they work. Safe travels.

Related:

Why top executives are turning to weight training to manage stress

The top 5 daily health habits of high performing execs

The post How to stay active on a business trip appeared first on Men's Health Magazine Australia.