Hello, lovely readers! It's time for our Another Women's Research Review, and today we've got a fantastic lineup for you:

Three captivating studies to dive into together! So, make yourself comfy, grab your favourite drink, and get ready for some fascinating findings. 🌟

For our first study of the day, we're talking about something we all love – alcohol. 🍷

So, pour yourself a glass of your favourite beverage and dive right in!

Picture this: you've been sticking to your intense workout routine for weeks, but you're wondering if that daily glass of wine is doing more harm than good.

We've got the answers for you from a 2020 study (PMID: 32460793).

The researchers were curious about whether having a moderate amount of alcohol would mess with the benefits of a 10-week HIIT program for young, healthy adults.

So, they gathered 83 subjects with BMIs between 18.5 and 30 and stable body weights. Of these, 64 joined the training group while 19 decided to chill out and be part of the non-training control group.

Now, let's talk workouts! The training group went through a 10-week HIIT program that involved bodyweight exercises and gradually increased in volume and intensity. Sounds intense, right?

But we're here for the booze. The men in the study had two drinks per day (one at lunch and one at dinner), while the women enjoyed one drink per day at dinner.

After the 10 weeks, the researchers looked at a bunch of fitness measurements, like VO2 max, heart rate, and strength.

And guess what they found? All training groups saw improvements in their cardiorespiratory and body composition outcomes, and it didn't matter if they were drinking alcohol or not. Cheers to that! 🥂

As for strength and power, there weren't any major differences among the groups. But hey, at least there's no harm in that daily drink, right? Just keep in mind that too much alcohol can still be harmful, so enjoy in moderation!

This time, we're exploring whether tracking your food consistently can lead to a healthier lifestyle.

In a 2017 study (PMID: 28852651), researchers worked with 45 pre-diabetic and Type II diabetic men and women to find out if tracking their food made a difference in weight loss success over a year-long diabetes prevention and management program.

They divided participants into three groups based on their tracking habits: rare trackers (<33% total days tracked), inconsistent trackers (33–66% total days tracked), and consistent trackers (>66% total days tracked).

The participants were encouraged to keep daily food journals and physical activity records, reduce portion sizes, cut down on high-calorie, high-fat, and sugary foods, and increase their intake of fruits, veggies, and low-fat dairy products.

They were also asked to weigh themselves frequently, at least weekly.

So, what did the researchers find? Drumroll, please 🥁... Only the consistent trackers saw significant weight loss, with an average loss of 9.99 pounds throughout the year! Talk about motivation to keep tabs on your eating habits, right?

Interestingly, while most participants experienced some ups and downs in their weight (hello, holiday feasts!), the consistent trackers managed to sustain steady weight loss all year round.

Now, you might be wondering if tracking your food could be bad for your mental health.

A 2022 systematic review and meta-analysis of 34 studies (PMID: 35394443) discovered that smartphone apps could help people lose weight without negatively impacting their mental well-being.

The key takeaway here is balance: use diet tracking flexibly and follow healthy dietary guidelines.

When done right, tracking can be an effective tool for making healthier food choices and maintaining a positive relationship with food.

That's a wrap for study number two!

We'll dive into the world of protein and find out if upping your protein intake can help you achieve that dream bod. Let's see what the researchers have to say! 💪🍗

You've probably heard that high-protein diets are all the rage for fitness enthusiasts. But does consuming more protein actually lead to better body composition (aka losing fat and gaining muscle at the same time)?

A 2022 study (PMID: 35019903) aimed to find out, focusing on the effects of different protein intakes in older women following 24 weeks of resistance training.

The study involved 130 untrained women over the age of 60, divided into three groups based on their protein intake: low, moderate, and high.

Participants followed a whole-body resistance training program for 24 weeks.

Ready for the results? 🥁 

All groups increased their skeletal muscle mass, but the moderate and high protein groups saw greater increases (5.4% and 5.1%, respectively) than the low protein group (2.3%).

Plus, the moderate (-3.7%) and high protein (-3.1%) groups experienced larger reductions in body fat compared to the low protein group (-1.7%).

What does this mean for you? The study suggests that if body recomposition is your goal, you don't need to go overboard with protein intake. Typical protein recommendations (around 1.6-2.2g/kg/day or 0.8-1 g/lb/day) should be enough. 🍳🥩

And remember, certain individuals, such as new lifters, detrained lifters, and obese individuals, may experience body recomposition more easily. So, don't stress and trust the process! 😊

Alright, fabulous friends, let's recap the takeaways from these three studies, perfect for those who want to be in the know and keep their health and fitness game strong! 💪🌟

1. For those postpartum mamas, don't stress about exercising too soon after giving birth. Just make sure you're keeping it low-intensity, and always consult your healthcare provider before starting a new exercise routine. Take your time and let your body heal, your fitness will bounce back when it's ready! 🤰🌸

2. Consistency is key when it comes to tracking your food for a healthier lifestyle. Remember, it's not just about tracking every single day, but finding a balanced and flexible approach that works for you. With the right mindset and tools, tracking can be a valuable ally in your journey towards weight loss success! 🍎📝

3. And finally, for those looking to improve their body composition, you don't need to go overboard with protein intake. Stick to the typical protein recommendations (around 1.6-2.2g/kg/day or 0.8-1 g/lb/day) and focus on a balanced diet, and you'll be well on your way to achieving that dream physique! 🏋️‍♀️🍗

Stay informed, empowered, and ready to take on the world, my amazing friends! Keep shining and make every day count. You've got this! 🌟💖

That's a wrap for today's Women's Research Review. Keep being amazing, and stay tuned for more enlightening research next week! 💃📚💖

Alright, lovely ladies, we've got your back! Here are 2 amazing ways we can help you achieve your goals:

 🐢 Introducing the Turtle Method One Membership 🐢 - We're offering better & affordable pricing with 3 fantastic options. Invest in yourself and let us guide you to a happier, healthier lifestyle. Make your choice and let's start this journey together!

Click here to learn more about Turtle Method One

🌟 FREE 14-day Nutrition Masterclass 🌟 - Discover a weight loss method that's easy to follow! Try our method for yourself and receive a personalised nutrition plan + free on-demand workout sessions. Don't wait, join the party now!

Click here to try our Masterclass