- Women's Research Review
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- Women's Research Review 21
Hey There! 👋
Ready for this week's Women’s Research Review? Here’s a quick peek at what’s inside:
Dance & Connect: How online dancing during the pandemic lifted spirits. 💃🕺
Food Choices: The lowdown on intermittent fasting vs. daily eating. 🍽️⏰
Power of Protein: Boosting muscles and strength as we age. 🏋️♀️🥚
And... a little trip down memory lane to our Turtle Wellness Retreat at Fforest. 🌲🐢 Catch you inside!
1st Study
Dance Away the Pandemic Blues! 🎶💃
Hey, remember when the COVID-19 lockdown had us all feeling like we were stuck indoors on a never-ending rainy day? 🌧️
Well, some smart folks decided to check if dancing online could help us feel better and more connected, even while stuck at home.
What They Found 🕺
They had 47 lovely ladies dance online for an hour and then asked them how they felt.
The results? After dancing, most of them felt happier, more confident, and less lonely. 🌞
And here's a fun twist: those who felt the happiest also felt super connected with the other online dancers!
So, What Does This Mean? 🤔
While dancing with friends in-person is awesome, dancing online is a close second! It's a fantastic way to feel good and make virtual friends, especially when we can't hang out as we'd like.
🌟 Main Takeaway:
Dancing online isn't just about moving to the music—it’s a ticket to feeling happier and more connected with others!
🕺 Actionable Step:
Feeling a little down or isolated? Try an online dance class. And guess what? As a lifetime member, you can check out our dance sessions in our workout library—exclusive for our subscribers!
Want in on the action? Become a lifetime member and dance away with our special sessions from the workout library!
2nd Study
Fasting for Fat Loss? Here’s What Science Says! 🍽️⏰
We've all heard the buzz about intermittent fasting. But how effective is it really, especially for lean, healthy individuals?
Diving Deep:
Researchers grouped lean, healthy folks into two:
The Fasting Group (Alternate Day Fasting Group): They had 24-hour fasting periods.
The Control Group (Daily Calorie Restriction Group): No fasting, but they consumed the same amount of calories as the fasting group over time.
© Egis R.
Both groups were on equal footing – same calorie deficit. So you’d expect them to lose the same amount of weight, right? Think again.
© Egis R.
Here’s the Juicy Part:
The fasting group didn’t lose as much fat as the control group. Why? Those 24-hour fasting periods turned them a bit into... let’s say, “energy-conserving sloths.”
© Egis R.
They didn’t feel like moving much and ended up burning fewer calories on those days. Less activity = less fat loss. Plus, the fasting group also lost more muscle.
Main Takeaway:
🌟 Traditional, everyday calorie control might be a simpler and more effective approach than hopping on the fasting trend. Especially if you're aiming for fat loss.
Actionable Step:
Fasting or not, the key takeaway here is creating a weekly calorie deficit.
Whether you cut back a little each day or opt for different methods, the end goal remains: consume fewer calories than you burn over the week.
That’s the golden rule for fat loss. 🔥🍎
3rd Study
Protein Power: Boosting Muscle Growth as We Age 🏋️♀️🥚
Everyone's been raving about the benefits of protein, especially with exercise. But how important is it really, especially for our older generation?
The Study Lowdown:
Researchers wanted to see the effects of low vs. high protein diets when paired with resistance exercises in older individuals.
What Were They Checking?
Mainly, if muscle mass changed. They also looked at body fat, muscle strength, endurance, and some health markers like liver enzymes and kidney function.
Who Joined in?
40 older, formerly military individuals (average age 61, with an average BMI of 23) who were healthy and hadn't trained in a while.
How Did They Do It?
For 8 weeks, everyone got into some resistance training (3 times a week). Half of them were on a low-protein diet (0.8 grams per kilogram of body weight), while the other half doubled up on the protein (1.6 grams/kg).
They checked in with a dietitian every week and ate a bit more calories than usual.
And the Results... 📈
Both groups saw an increase in body and muscle mass, but the high-protein group nailed it!
They gained almost double the muscle compared to the low-protein group.
Strength? Both groups got stronger, but again, the high-protein group took the lead.
Main Takeaway:
🌟 Protein isn’t just hype. Paired with resistance training, a higher protein intake can give older individuals a solid boost in muscle growth and strength.
Actionable Step:
Thinking of hitting those weights? Remember, protein is your friend! Aim for around 0.8 to 1 gram of protein per pound of body weight.
For instance, if you weigh 150 pounds, target 120 to 150 grams of protein daily.
This could look like a mix of lean meats, dairy, eggs, and a scoop of our Clear HyroWhey protein. Bonus: Get 50% off on your HyroWhey purchase now! 💪🍗🍳🥛🥤
🐢 CODE: TURTLEFIRST
TAKEAWAY
📌 Quick Recap of Today's Studies
1. Dancing Through the Pandemic 💃🕺
Main Takeaway: Online dance isn’t just a fun activity—it’s a fantastic way to boost mood and connect with others, even while socially distanced.
Actionable Step: Next time you're feeling a bit blue or missing the social vibe, pop on an online dance video. Get your groove on and let the music connect you to others, even if it's just virtually.
2. To Fast or Not to Fast? 🍽️⏰
Main Takeaway: Daily, moderate calorie control might be more straightforward and effective for fat loss than the trendy fasting routines.
Actionable Step: Fasting or not, the end goal is clear: focus on creating a weekly calorie deficit for effective fat loss.
Whether through daily cuts or other methods, ensure you're consuming fewer calories than you burn over the week.
3. Protein Power in Older Age 🏋️♀️🥚
Main Takeaway: When paired with resistance training, a higher protein intake can significantly boost muscle growth and strength, especially in older individuals.
Actionable Step: If you're diving into resistance training, aim for around 0.8 to 1 gram of protein per pound of body weight. Consider including our Clear HyroWhey protein in your diet (and hey, enjoy a 50% off on us!)
WAYS WE CAN HELP YOU
🎉 Kickstart your wellness journey with our FREE 14-Day Nutrition Masterclass!
🍎 Ditch diet confusion and embrace weight loss made simple.
Get personalised nutrition, workout sessions, and a virtual coach in your pocket. Transform and join the fun now! 💪💖🎉
Excited for tomorrow's Turtle Method's Weekend Retreat 2023? We are too!
If you're curious about what to expect, check out this video from last year's retreat at Fforest. Can't wait to see you all! 🌲🧘♀️📽️
