Hey Readers! Welcome back to our weekly round-up, Women’s Research Review!

Where we dissect 3 women's health studies every Thursday and put them in language that all of us can understand. ⭐️

Alright, let's break down the first research for this week, 'cause it's all about our favourite - or guiltiest - pleasure: coffee.

The nitty-gritty of this 2023 study is that it looked into whether your regular cup of joe has any impact on your body fat. PMID: 36870243

Here's the thing, ladies, they found that moderate coffee consumption (imagine sipping on a cup once a day for a week) might be linked to a tiny drop in total body fat.

But if you think more is better, hold up. Going full steam ahead from low to a lot of coffee didn't do the trick. And our good friend decaf? Well, it's not quite pulling its weight in the fat loss department either.

☕️ Quick Takeaway: Sip your daily coffee without guilt, it might be doing your figure a small favour. But remember, no need to go overboard and load up on caffeine.

📌 Quick Action: If you're a coffee lover, stick to your moderate habit. If you're not, but looking to lose a bit of weight, why not try a cup of black coffee in the morning - but remember, skip the sugar and cream!

It's time to highlight another fascinating research study, this one focusing on something as simple as our daily steps.

The comprehensive meta-analysis study reviewed here comes from Jayedi et al. (2021) and delved into the link between daily step counts and all-cause mortality. PMID: 34417979

The findings are pretty striking: taking more steps per day can significantly lower your risk of all-cause mortality.

For instance, walking 16,000 steps per day was associated with a 66% reduction in all-cause mortality compared to just 2,700 steps.

Even more eye-opening is the fact that activity levels seem to have a more significant impact on all-cause mortality rates than either smoking status or BMI.

Interestingly, this research indicates that despite dedicated gym time or a healthy body composition, there's no substitute for the simple act of moving more.

In the US, adults average about 5,100-6,500 steps per day, but this study suggests that even hitting just 6,000 steps per day is associated with a higher mortality risk compared to achieving 16,000 steps.

👟 Quick Takeaway: Regular walking, translating to a higher daily step count, can significantly decrease your risk of all-cause mortality.

It's not just about gym time or maintaining a certain body composition, but rather the importance of being consistently active throughout the day.

📌 Quick Action: Grab your sneakers and get moving! Try to aim for a higher daily step count - you could start with 5,000 steps per day and then work your way up. There are numerous apps and devices that can help you track your progress.

This 2022 study examines the impact of mental fatigue on physical performance and the potential of visual performance feedback to counteract this effect.

Mental fatigue, induced by a demanding cognitive task, was shown to impair subsequent physical endurance performance.

The crucial takeaway from this research is that providing visual performance feedback to a mentally fatigued individual can help maintain their physical endurance performance.

The researchers found that, despite the subjects experiencing mental fatigue from a cognitively demanding task, those who received visual feedback about their performance didn't show a decline in their physical endurance.

This result was not mirrored in those who didn't receive feedback, who experienced a performance decline of about 14.4%.

Interestingly, this mitigation of the performance effect was not accompanied by changes in self-report measures of fatigue, exertion, vigour, or motivation.

🧠 Quick Takeaway: Mental fatigue can affect your physical performance. However, visual feedback on your performance can help maintain your physical endurance levels, even when mentally fatigued.

📌 Quick Action: If you're feeling mentally drained, but still want to push through your workout, consider employing real-time visual feedback mechanisms.

This could be as simple as watching yourself in a mirror while lifting, using wearables that provide instant feedback, or fitness apps that track your performance in real-time.

And there we have it! Another insightful week of Women's Research Review is coming to a close.

Before we wrap up, let's revisit the three main takeaways we've picked up from these interesting studies:

1. Coffee Consumption and Body Fat: Takeaway: Regular coffee consumption is associated with decreased body fat and increased lean body mass, especially in women. ☕️

✅ Action: Consider adding moderate coffee consumption to your diet, always mindful of your overall health and nutritional needs.

2. Daily Step Count and All-Cause Mortality: Takeaway: More daily steps significantly reduce the risk of all-cause mortality. 🚶‍♀️

✅ Action: Incorporate more movement into your daily routine, with a goal of reaching around at least 6,000 steps a day for optimal benefits.

3. Mental Fatigue and Physical Endurance: Takeaway: Mental fatigue can affect physical performance, but visual performance feedback can help maintain endurance. 🧠

✅ Action: Use visual feedback during workouts to keep performance levels up, even on days when mental fatigue is higher.

As we wrap up this newsletter, let's remember the importance of balance. Regular movement, mindful consumption of beneficial substances like coffee, and the effective management of mental fatigue are all key to a healthier, more fulfilling life. 🧘‍♀️

Stay tuned for our next deep dives into the latest research. Keep moving, stay mindful, and be well!

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