7 Minutes, 30 Days, Honest Review: How Does The 7-Minute Workout Stack Up?
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For those who don’t like exercising, “the 7-minute workout” (developed by exercise scientists Chris Jordan and Bret Klika) has a lot of allure. After all, it’s just 7 minutes and then you’re done! But how well does it stand up, outside of the lab?
Down-to-Earth
Business Insider’s Kelly Reilly is not a health guru, and here he reviews the workout for us, so that we can get a real view of what it’s really like in the real world. What does he want us to know?
- It’s basically an optimized kind of circuit training, and can be done with no equipment aside from a floor, a wall, and a chair
- It’s one exercise for 30 seconds, then 10 seconds rest, then onto the next exercise
- He found it a lot easier to find the motivation to do this, than go to the gym. After all “it’s just 7 minutes” is less offputting than getting in the car, driving someplace, using public facilities, driving back, etc. Instead, it’s just him in the comfort of his home
- The exercise did make him sweat and felt like a “real” workout in that regard
- He didn’t like missing out on training his biceps, though, since there are no pulling movements
- He lost a little weight over the course of the month, though that wasn’t his main goal (and indeed, he was not eating healthily)
- He did feel better each day after working out, and at the end of the month, he enjoyed feeling self-confident in a tux that now fitted him better than it did before
For more details, his own words, and down-to-earth visuals of what this looked like for him, enjoy:
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Further reading
Want to know more? Check out…
- How To Do HIIT (Without Wrecking Your Body)
- HIIT, But Make It HIRT ← this is about high-intensity resistance training!
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Understanding and Responding to Self-Harm – by Dr. Allan House
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Whether it’s yourself, or (statistically much more likely) a loved one, it’s common to be faced with the deeply unpleasant reality of self-harm. This is a case where most definitely, “forewarned is forearmed”.
Dr. House covers not just the “what” and “why” of self-harm, but also the differences between suicidal and non-suicidal self-harm, as well as the impulsive and the planned.
Stylistically, the book is well-written, well-edited, and well-formatted. All this makes for easy reading and efficient learning.
Much of the book is, of course, given over to how to help in cases of self-harm. More specifically: how to approach things with both seriousness and compassion, and how to help in a way that doesn’t create undue pressure.
Because, as Dr. House explains and illustrates, a lot of well-meaning people end up causing more harm, by their botched attempts to help.
This book looks to avoid such tragedies.
Bottom line: if you’d rather know these things now, instead of wishing you’d known later, then this book is the one-stop guide it claims to be.
Click here to check out Understanding and Responding to Self-Harm, and be prepared!
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Your Brain on Art – by Susan Magsamen & Ivy Ross
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The notion of art therapy is popularly considered a little wishy-washy. As it turns out, however, there are thousands of studies showing its effectiveness.
Nor is this just a matter of self-expression. As authors Magsamen and Ross explore, different kinds of engagement with art can convey different benefits.
That’s one of the greatest strengths of this book: “this form of engagement with art will give these benefits, according to these studies”
With benefits ranging from reducing stress and anxiety, to overcoming psychological trauma or physical pain, there’s a lot to be said for art!
And because the book covers many kinds of art, if you can’t imagine yourself taking paintbrush to canvas, that’s fine too. We learn of the very specific cognitive benefits of coloring in mandalas (yes, really), of sculpting something terrible in clay, or even just of repainting the kitchen, and more. Each thing has its set of benefits.
The book’s main goal is to encourage the reader to cultivate what the authors call an aesthetic mindset, which involves four key attributes:
- a high level of curiosity
- a love of playful, open-ended exploration
- a keen sensory awareness
- a drive to engage in creative activities
And, that latter? It’s as a maker and/or a beholder. We learn about what we can gain just by engaging with art that someone else made, too.
Bottom line: come for the evidence-based cognitive benefits; stay for the childlike wonder of the universe. If you already love art, or have thought it’s just “not for you”, then this book is for you.
Click here to check out Your Brain On Art, and open up whole new worlds of experience!
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Turns out the viral ‘Sleepy Girl Mocktail’ is backed by science. Should you try it?
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Many of us wish we could get a better night’s sleep. Wouldn’t it be great if it was as easy as a mocktail before bed?
That’s what the latest viral trend might have us believe. The “Sleepy Girl Mocktail” is a mix of tart cherry juice, powdered magnesium supplement and soda water. TikTok videos featuring the concoction have garnered hundreds of thousands of views. But, what does the science say? Do these ingredients actually help us sleep?
Tart cherry juice
There is research to show including tart cherry juice in your diet improves overall sleep. Clinical trials show tart cherry juice increases sleep quality and quantity, as well as a lessening insomnia symptoms (compared to a placebo). This could be due to the presence of melatonin, a sleep-promoting hormone, in cherries.
Tart cherry varieties such as Jerte Valley or Montmorency have the highest concentration of melatonin (approximately 0.135 micrograms of melatonin per 100g of cherry juice). Over the counter melatonin supplements can range from 0.5 milligram to over 100 milligrams, with research suggesting those beginning to take melatonin start with a dose of 0.5–2 milligrams to see an improvement in sleep.
Melatonin naturally occurs in our bodies. Our body clock promotes the release of melatonin in the evening to help us sleep, specifically in the two hours before our natural bedtime.
If we want to increase our melatonin intake with external sources, such as cherries, then we should be timing our intake with our natural increase in melatonin. Supplementing melatonin too close to bed will mean we may not get the sleep-promoting benefits in time to get off to sleep easily. Taking melatonin too late may even harm our long-term sleep health by sending the message to our body clock to delay the release of melatonin until later in the evening.
Magnesium – but how much?
Magnesium also works to promote melatonin, and magnesium supplements have been shown to improve sleep outcomes.
However, results vary depending on the amount of magnesium people take. And we don’t yet have the answers on the best dose of magnesium for sleep benefits.
We do know magnesium plays a vital role in energy production and bone development, making it an important daily nutrient for our diets. Foods rich in magnesium include wheat cereal or bread, almonds, cashews, pumpkin seeds, spinach, artichokes, green beans, soy milk and dark chocolate.
Bubbly water
Soda water serves as the base of the drink, rather than a pathway to better sleep. And bubbly water may make the mix more palatable. It is important to keep in mind that drinking fluids close to bedtime can be disruptive to our sleep as it might lead to waking during the night to urinate.
Healthy sleep recommendations include avoiding water intake in the two hours before bed. Having carbonated beverages too close to bed can also trigger digestive symptoms such as bloating, gassiness and reflux during the night.
Bottoms up?
Overall, there is evidence to support trying out the Sleepy Girl Mocktail to see if it improves sleep, however there are some key things to remember:
timing: to get the benefits of this drink, avoid having it too close to bed. Aim to have it two hours before your usual bedtime and avoid fluids after this time
consistency: no drink is going to be an immediate cure for poor sleep. However, this recipe could help promote sleep if used strategically (at the right time) and consistently as part of a balanced diet. It may also introduce a calming evening routine that helps your brain relax and signals it’s time for bed
- maximum magnesium: be mindful of the amount of magnesium you are consuming. While there are many health benefits to magnesium, the recommended daily maximum amounts are 420mg for adult males and 320mg for adult females. Exceeding the maximum can lead to low blood pressure, respiratory distress, stomach problems, muscle weakness and mood problems
sugar: in some of the TikTok recipes sugar (as flavoured sodas, syrups or lollies) is added to the drink. While this may help hide the taste of the tart cherry juice, the consumption of sugar too close to bed may make it more difficult to get to sleep. And sugar in the evening raises blood sugar levels at a time when our body is not primed to be processing sugar. Long term, this can increase our risk of diabetes
sleep environment: follow good sleep hygiene practices including keeping a consistent bedtime and wake time, a wind-down routine before bed, avoiding electronic device use like phones or laptops in bed, and avoiding bright light in the evening. Bright light works to suppress our melatonin levels in the evening and make us more alert.
What about other drinks?
Other common evening beverages include herbal tisanes or teas, hot chocolate, or warm milk.
Milk can be especially beneficial for sleep, as it contains the amino acid tryptophan, which can promote melatonin production. Again, it is important to also consider the timing of these drinks and to avoid any caffeine in tea and too much chocolate too close to bedtime, as this can make us more alert rather than sleepy.
Getting enough sleep is crucial to our health and wellbeing. If you have tried multiple strategies to improve your sleep and things are not getting better, it may be time to seek professional advice, such as from a GP.
Charlotte Gupta, Postdoctoral research fellow, CQUniversity Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Easy Ways To Fix Brittle, Dry, Wiry Hair
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Dr. Sam Ellis, a dermatologist, specializes in skin, hair, and nail care—and she’s here with professional knowledge:
Tackling the problem at the root
As we age, hair becomes less shiny, more brittle, coarse, wiry, or gray. More concerningly for many, hair thinning and shedding increases due to shortened growth phases and hormonal changes.
The first set of symptoms there are largely because sebum production decreases, leading to dry hair. It’s worth bearing in mind though, that factors like UV radiation, smoking, stress, and genetics contribute to hair aging too. So while we can’t do much about genetics, the modifiable factors are worth addressing.
Menopause and the corresponding “andropause” impact hair health, and hormonal shifts, not just aging, drive many hair changes. Which is good to know, because it means that HRT (mostly: topping up estrogen or testosterone as appropriate) can make a big difference. Additionally, topical/oral minoxidil and DHT blockers (such as finasteride or dutasteride) can boost hair density. These things come with caveats though, so do research any possible treatment plan before embarking on it, to be sure you are comfortable with all aspects of it—including that if you use minoxidil, while on the one hand it indeed works wonders, on the other hand, you’ll then have to keep using minoxidil for the rest of your life or your hair will fall out when you stop. So, that’s a commitment to be thought through before beginning.
Nutritional deficiencies (iron, zinc, vitamin D) and insufficient protein intake hinder hair growth, so ensure proper nutrition, with sufficient protein and micronutrients.
While we’re on the topic of “from the inside” things: take care to manage stress healthily, as stress negatively affects hair health.
Now, as for “from the outside”…
Dr. Ellis recommends moisturizing shampoos/conditioners; Virtue and Dove brands she mentions positively. She also recommends bond repair products (such as K18 and Olaplex) that restore hair integrity, and heat protectants (she recommends: Unite 7 Seconds) as well as hair oils in general that improve hair condition.
For more on all of this, enjoy:
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Aging with Grace – by Dr. David Snowdon
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First, what this book is not: a book about Christianity. Don’t worry, we didn’t suddenly change the theme of 10almonds.
Rather, what this book is: a book about a famous large (n=678) study into the biology of aging, that took a population sample of women who had many factors already controlled-for, e.g. they ate the same food, had the same schedule, did the same activities, etc—for many years on end. In other words, a convent of nuns.
This allowed for a lot more to be learned about other factors that influence aging, such as:
- Heredity / genetics in general
- Speaking more than one language
- Supplementing with vitamins or not
- Key adverse events (e.g. stroke)
- Key chronic conditions (e.g. depression)
The book does also cover (as one might expect) the role that community and faith can play in healthy longevity, but since the subjects were 678 communally-dwelling people of faith (thus: no control group of faithless loners), this aspect is discussed only in anecdote, or in reference to other studies.
The author of this book, by the way, was the lead researcher of the study, and he is a well-recognised expert in the field of Alzheimer’s in particular (and Alzheimer’s does feature quite a bit throughout).
The writing style is largely narrative, and/but with a lot of clinical detail and specific data; this is by no means a wishy-washy book.
Bottom line: if you’d like to know what nuns were doing in the 1980s to disproportionally live into three-figure ages, then this book will answer those questions.
Click here to check out Aging with Grace, and indeed age with grace!
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Food for Thought – by Lorraine Perretta
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What are “brain foods”? If you think for a moment, you can probably list a few. What this book does is better.
As well as providing the promised 50 recipes (which themselves are varied, good, and easy), Perretta explains the science of very many brain-healthy ingredients. Not just that, but also the science of a lot of brain-unhealthy ingredients. In the latter case, probably things you already knew to stay away from, but still, it’s a good reminder of one more reason why.
Nor does she merely sort things into brain-healthy (or brain-unhealthy, or brain-neutral), but rather she gives lists of “this for memory” and “this against depression” and “this for cognition” and “this against stress” and so forth.
Perhaps the greatest value of this book is in that; her clear explanations with science that’s simplified but not dumbed down. The recipes are definitely great too, though!
Bottom line: if you’d like to eat more for brain health, this book will give you many ways of doing so
Click here to check out Food for Thought, and upgrade your recipes!
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