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Back in May, Sam Sulek went into a smart bulking plan to head into the summer as strong as possible. Having won his IFBB Pro card in February, the social media star explained that eating more eggs, eating less fat, and ramping up the carbohydrates was his preferred plan. But with his IFBB Pro debut coming up at the Arnold Classic, and Arnold Classic UK, in March 2026, how is he prepping for the perfect peak? Sulek revealed his current day of eating during a vlog for his 4.35 million subscribers, explaining that while he’d been eating a surplus of…

Try these 5 standing back moves today and feel taller, steadier, and stronger after 45. A strong back after 45 depends on consistent movement patterns that challenge your posture, stability, and muscular endurance without placing unnecessary stress on your joints. Standing work delivers this better than machines because it forces your core, glutes, and spinal stabilizers to coordinate with every rep. When your body must balance, brace, and move simultaneously, the muscles along your spine wake up in ways seated equipment never triggers. Over time, this approach supports a more capable, more resilient, and noticeably stronger back. As you move…

What if healing didn’t start with trying harder, thinking differently, or isolating yourself, but with being seen, understood, and supported in relationship? Interpersonal neurobiology offers a compassionate, science-based map of how emotional healing happens through connection rather than through willpower alone. Interpersonal Neurobiology Healing Through Connection Relational Neuroscience Interpersonal Neurobiology (IPNB), developed by Dr. Daniel Siegel (Siegel, 2012), teaches that the mind is an embodied, relational process shaped over time by our interactions with others. Neuroscientist Louis Cozolino (Cozolino, 2014) describes the brain as a “social organ of adaptation,” highlighting that our nervous system is designed to regulate and grow…

These 6 dinner foods help control hunger and support belly-fat loss in just 30 days. Do you want to burn fat in 30 days? Choose your food carefully. “There are no magical foods that melt belly fat, but the right dinner choices can absolutely support fat loss,” says Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Focus on foods that are high in protein, rich in fiber, and help control evening hunger and blood sugar. These factors are essential for reducing overall and abdominal fat over time.” Here are…

There’s a line from Loki that never really left me. Not the mischievous grin, not the swagger — the line. “I am burdened with glorious purpose.” At first glance, it sounds like ego wrapped in velvet. But the more time I spent with it — and the more the series unfolded — the more I realized it’s one of the most honest descriptions of being human. We’re all carrying something. And we’re all trying to make it mean something. Before the final season aired, I recorded a short video exploring this line. I looked at the two words that anchor…

The dust may now have settled after the Precision Fuel & Hydration IRONMAN 70.3 World Championships held last month in Spain, but the indelible mark that race day has made on those who entered is a life changing experience. Athletes from all walks of life, not to mention individual mental and physical challenges, headed to Marbella to make that iconic 1.2-mile (1.9km) swim, 56-mile (90km) bike ride and 13.1-mile (21.1km) run in November to test the edge of their limits. So, to find out more, M&F caught up with four inspiring athletes and discovered what motivated these people to compete,…

Leafy vegetables hold a special place in Indian cuisine, and are widely used in a myriad of traditional dishes. Indian cooking showcases an array of leafy vegetables, each with its unique flavour profile and culinary purpose. While popular varieties like spinach and fenugreek are well-known, there is a treasure trove of lesser-known Indian leafy vegetables that offer a plethora of health benefits and gastronomic delights. Lesser Known Indian Leafy Vegetables and Their Health Benefits  While spinach, fenugreek, and other popular leafy vegetables are widely recognised and appreciated in Indian cuisine, there are others that deserve attention too. These lesser-known Indian…

A nutrition expert shares seven breakfast foods that help shrink belly fat after age 50. Are you over 50 and unsure of what to eat in the morning to jumpstart fat loss? “After age 50, hormonal shifts, reduced muscle mass, and a slower metabolism can make abdominal fat easier to gain and harder to lose,” Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, tells Eat This, Not That! “While no single food ‘burns belly fat,’ choosing the right breakfast foods can absolutely support a healthier metabolism, stabilize blood sugar,…

Let’s be honest. One of my least favorite parts of getting older is waking up and wondering who that puffy, tired stranger is staring back at me in the mirror. And I have always been a puffy-in-the-morning person. Long flight? Puffy. Stayed up too late? Puffy. Accidentally inhaled an entire serving of spicy noodles before bed? Puffy. As time goes on, my under eyes are fully committed to the drama. Some mornings, no amount of concealer or color corrector can hide the dark circles, the shadows or the general why does my face look like this energy. For the longest…

If Russell Thomas gives former athlete vibes while playing Vice President Eli Winter on Tyler Perry’s The Oval, it’s because the chiseled actor made the UCLA Bruins football team before transitioning to tinsel town. While many actors put themselves through extreme last-minute preps when they are called upon for shirtless scenes, Thomas draws on his Division I experience to stay in shape. The 6’3” athlete turned actor from Los Angeles, is always evolving his fitness routine, however, and has learned to compliment those football workout staples, like the bench press, with more functional movements in order to maintain longevity, as…