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

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    • We created a VR tool to test brain function. It could one day help diagnose dementia

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      If you or a loved one have noticed changes in your memory or thinking as you’ve grown older, this could reflect typical changes that occur with ageing. In some cases though, it might suggest something more, such as the onset of dementia.

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      Given VR’s potential for assisting with diagnosis of cognitive impairment and dementia remains largely untapped, our team developed an online computerised game (referred to as semi-immersive VR) to see how well a person can remember, recall and complete everyday tasks. In our VR game, which lasts about 20 minutes, the user role plays a waiter in a cafe and receives a score on their performance.

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      • 1 2oz can anchovies (if vegan/vegetarian, substitute 1 can kimchi)
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      • 1 cup halved cherry tomatoes, fresh
      • ½ cup black olives, pitted
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      • 2 tsp black pepper
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      (we suggest you read everything at least once before doing anything)

      1) Place a heavy-based (cast iron, if you have it) sauté pan over a medium heat. Add some olive oil, then the onion, stirring for about 5 minutes.

      2) Add the anchovies, herbs and spices (including the garlic), and stir well to combine. The anchovies will probably soon melt into the onion; that’s fine.

      3) Add the canned tomatoes (but not the fresh), followed by the freekeh, stirring well again to combine.

      4) Add 2 cups boiling water, and simmer with the lid on for about 40 minutes. Stir occasionally and check the water isn’t getting too low; top it up if it’s getting dry and the freekeh isn’t tender yet.

      5) Add the fresh chopped cherry tomatoes and the chopped peppers from the jar, as well as the olives. Stir for just another 2 minutes, enough to let the latest ingredients warm through.

      6) Serve, adding a garnish if you wish:

      Enjoy!

      Want to learn more?

      For those interested in some of the science of what we have going on today:

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      • Ginkgo Biloba, For Memory And, Uh, What Else Again?

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        Ginkgo biloba, for memory and, uh, what else again?

        Ginkgo biloba extract has enjoyed use for thousands of years for an assortment of uses, and has made its way from Traditional Chinese Medicine, to the world supplement market at large. See:

        Ginkgo biloba: A Treasure of Functional Phytochemicals with Multimedicinal Applications

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        The claims here are generally that it helps:

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        Let’s break these down:

        Does it improve memory and cognition?

        Ginkgo biloba was quite popular for memory 20+ years ago, and perhaps had an uptick in popularity in the wake of the 1999 movie “Analyze This” in which the protagonist psychiatrist mentions taking ginkgo biloba, because “it helps my memory, and I forget what else”.

        Here are a couple of studies from not long after that:

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        • In the second study, it helped in subjective self-reports of mental wellness (also placebo-controlled)

        On the other hand, here’s a more recent research review ten years later, that provides measures of memory, executive function and attention in 1132, 534 and 910 participants, respectively. That’s quite a few times more than the individual studies we cited above, by the way. They concluded:

        ❝We report that G. biloba had no ascertainable positive effects on a range of targeted cognitive functions in healthy individuals❞

        ~ Laws et al

        Read: Is Ginkgo biloba a cognitive enhancer in healthy individuals? A meta-analysis

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        Yes—probably by the same mechanism will discuss shortly.

        Can it help against depression and anxiety?

        Yes—but probably indirectly by the mechanism we’ll get to in a moment:

        Likely this helps by improving blood flow, as illustrated better per:

        Efficacy of ginkgo biloba extract as augmentation of venlafaxine in treating post-stroke depression

        Which means…

        Bonus: improved blood flow

        This mechanism may support the other beneficial effects.

        See: Ginkgo biloba extract improves coronary blood flow in healthy elderly adults

        Is it safe?

        Ginkgo biloba extract* is generally recognized as safe.

        • However, as it improves blood flow, please don’t take it if you have a bleeding disorder.
        • Additionally, it may interact badly with SSRIs, so you might want to avoid it if you’re taking such (despite it having been tested and found beneficial as an adjuvant to citalopram, an SSRI, in one of the studies above).
        • No list of possible contraindications can be exhaustive, so please consult your own doctor/pharmacist before taking something new.

        *Extract, specifically. The seeds and leaves of this plant are poisonous. Sometimes “all natural” is not better.

        Where can I get it?

        As ever, we don’t sell it (or anything else), but here’s an example product on Amazon

        Enjoy!

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      • Make Overnight Oats Shorter Or Longer For Different Benefits!

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        It’s Q&A Day at 10almonds!

        Have a question or a request? We love to hear from you!

        In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

        As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

        So, no question/request too big or small

        ❝How long do I have to soak oats for to get the benefits of “overnight oats”?❞

        The primary benefit of overnight oats (over cooked oats) is that they are soft enough to eat without having been cooked (as cooking increases their glycemic index).

        So, if it’s soft, it’s good to eat. A few hours should be sufficient.

        Bonus information

        If, by the way, you happen to leave oats and milk (be it animal or plant milk) sealed in a jar at room temperature for a 2–3 days (less if your “room temperature” is warmer than average), it will start to ferment.

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        • Bad news: you’re on your own if something pathogenic is present

        For more on this, you might like to read:

        Fermenting Everything: How to Make Your Own Cultured Butter, Fermented Fish, Perfect Kimchi, and Beyond

        Enjoy!

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