Hello, wonderful readers! 🌷 It's time for this week's Women’s Research Review! Today we're unravelling:

1. How food texture impacts our eating 🍲

2. Low-load vs. moderate-load exercises and body changes 💪

3. The benefits of swapping sugar with stevia 🍃

Let's dive right in, grow, and glow together!

This week, we're serving up a 2022 study about the relationship between food texture and how much we eat. PMID: 35285882

Curious? Let's get to it! 🕵️‍♀️

Picture this: 50 lucky volunteers got invited to a grand feast with a twist. The menu consisted of four different types of meals, from soft to hard, and minimally processed to ultra-processed. 🥗🍔

Here's the spicy revelation: the participants devoured the soft meals faster and took in more calories, yet they didn't feel any fuller. Mind-blowing, right? 😲

Hard meals (both minimally and ultra-processed) were eaten slower and resulted in 21% and 26% less food and calories consumed respectively.

So, what's the juicy takeaway for us? Eating harder foods might encourage us to chew more, slow down, and potentially eat less.

Moreover, high protein, high fibre, and water-packed meals, along with minimally processed foods, are the golden ticket for healthy eating. 🥦🥩🍳

Main Takeaway: 🌟 Soft, ultra-processed foods might leave us eating more but feeling less satisfied. Quite the food paradox, isn't it?

Action Step for the Week: 🚀 Time to embrace the crunch, ladies! Incorporate harder foods into your meals. Swap out that creamy soup for a crunchy salad, or go for grainy bread over the soft, white kind. Let's savour each bite and enjoy the crunch that comes with it!

We're diving into another 2022 study that's set to reshape the way we think about our workout load and results. PMID: 35050972

You've probably heard these fitness myths before:

1) You have to push low-load training to failure for it to build muscle as effectively as moderate-load training.

2) Muscle growth slows down faster with low-load training compared to moderate-load. Well, this study says, "Hold on, not so fast!"

In their experiment, the researchers asked two mixed-sex groups of fitness enthusiasts (but not pros!) to complete a 12-week circuit training program.

Both groups followed the same workout routine, but one lifted weights that were 70% of their one-repetition maximum (1RM), while the other lifted just 30% of their 1RM.

Here's the fun part - they both ended up lifting about the same total weight! Remember, 1RM is the maximum weight you can lift just once with proper form. Isn't fitness fascinating? 💪💃

Here's where things get spicy: both groups lost fat, but the low-load group had a slight edge. And when it came to muscle gain, both groups had similar results. 🏋️‍♀️

As for those precious muscle gains, both the LL and ML groups ended up in about the same spot. The LL group saw an increase of 1.11 kg in muscle mass, while the ML group had a slightly higher increase of 1.25 kg.

Again, our CON group remained virtually the same with a tiny increase of 0.34 kg.

However, the low-load group actually saw a steady increase in muscle gain in the second half of the study.

This challenges the idea that muscle growth from low-load training slows down more quickly than from moderate-load training.

Main Takeaway: 💡 Low-load training doesn't have to be pushed to failure for similar muscle growth as moderate-load training. And muscle growth doesn't slow down faster with low-load training!

Action Step for the Week: 🎯 Mix things up! Try incorporating some low-load exercises into your workout routine this week. You might be surprised by the results without having to push to your max. 💪

Alright, ladies! This third and final study for our newsletter is a fresh one from 2023, and it's literally a sweet deal! 🍭 PMID: 37049584

It's all about stevia, that natural, zero-calorie sugar substitute many of us have come to love.

So, here's what the researchers did: They rounded up two groups of participants - one group was overweight with normal blood sugar levels (24 participants), and the other group was also overweight but pre-diabetic (21 participants).

The task? Replace all the added sugar in their diets with stevia for a straight 90 days.

Now, for the big reveal... 🥁 By Day 90, both groups had seen significant weight loss and a decrease in waist size (specifically, a weight drop of 2.12 kg and a waist shrink of 4.78 cm among those who lost weight). Plus, there were no adverse effects reported!

But here's the catch - these amazing results were noted when stevia was used in combination with regular physical activity.

🍃 Main Takeaway: Replacing added sugars with stevia, alongside regular workouts, can aid weight loss and waist reduction. It's a win-win - even for pre-diabetics!

💪 Action Step of the Week: Let's make a sweet swap, ladies! This week, whenever you reach for sugar, replace it with stevia instead. Be it in your coffee, tea, or baking, let's get sweeter the healthier way. Always pair it with your fitness routine. Enjoy a healthier, sweeter life! 🎉

That's all for this week's Women’s Research Review, ladies! Let's do a quick recap and take some key nuggets from the studies we've just unravelled:

Study 1 - Food Texture and Intake:

🍲 Takeaway: Food texture affects how much we eat. Harder textured foods tend to slow us down and reduce our intake.

🍴 Action Step: This week, experiment with adding more hard-textured foods to your meals. Notice any difference in your eating pace and fullness!

Study 2 - Low-Load vs Moderate-Load Training:

💪 Takeaway: Both low-load and moderate-load exercises can help reduce fat and gain lean mass. It's not always about going harder!

🏋️‍♀️ Action Step: Mix up your workouts this week! Try alternating between lighter and moderate exercises and see how your body responds.

Study 3 - Stevia as Sugar Substitute:

🍃 Takeaway: Swapping out added sugars for stevia can aid in weight loss and waist reduction, especially when coupled with regular exercise.

🍬 Action Step: Time for a sweet swap! This week, replace added sugars with stevia in your diet.

And that's it for this week, ladies! Remember, every small change can lead to big results. Till our next issue, stay fabulous and keep taking those steps towards a healthier you! 💕🥳

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