Hello, lovely readers! 👋 Welcome to this week's Women’s Research Review. Every Thursday, we break down 3 women's health studies into plain, easy-to-understand language.

Today, we're investigating Keto diets and muscle fatigue, how what you eat impacts your sleep, and the skinny on green tea extract and fat burning. Ready to dive in? 🏊‍♀️

This week, we're looking into the ever-popular ketogenic, or "keto," diet.

You've likely heard of the keto diet, where you swap bread for bacon, turning your body into a fat-burning machine. But what effect does this fuel switch have on our energy levels?

In a 2020 study, 17 young women tried both a keto diet and a standard diet for a month each. PMID: 32235518

Grip strength was similar across both diets, but cycling time-to-exhaustion was roughly 2 minutes shorter for the keto gals. Plus, they reported feeling a bit more pooped in their day-to-day.

This graph backs up our main point: the keto diet might initially cause more fatigue during intense exercise.

However, let's not jump to conclusions just yet. This was a month-long study, and some suggest our bodies may need more time to adjust to using ketones instead of glucose efficiently.

💡 Main Takeaway: Starting a keto diet may lead to increased fatigue, especially during high-intensity activities, at least initially.

🏃‍♀️ Actionable Step: If you're feeling fatigued on a low-carb diet, it might be worth considering adding some healthy carbs back into your diet. Whole grains, fruits, and veggies can provide you with sustained energy throughout the day.

Alright ladies, onto our second study for today's "Women’s Research Review" - it's all about a 2022 study that links diet and a good night's sleep.

Ever wondered if what you eat can affect how well you sleep? Researchers had the same question and set up a study with 24 young men. PMID: 36558458

They had them try two diets with the same calories but different ratios of protein to carbs.

The first diet was low in protein and high in carbs (think more rice and bread, less chicken), and the second was the opposite, high in protein and low in carbs (more chicken, less rice and bread). Each diet was followed for three days before sleep analysis.

The men’s sleep quality was assessed using a sleep study that measured things like how long it took them to fall asleep and how much time they spent asleep overall.

The results? The fellas who had more carbs and less protein in their diet not only slept better but also had higher melatonin secretion, the hormone that regulates sleep.

The key finding was that people on the LPHC diet had significantly higher melatonin levels (indicated by asterisks), meaning they were likely to have better sleep quality. The more asterisks, the stronger the difference between the two diets.

They also ate fewer calories and carbs during the day following the sleep analysis.

💡 Main Takeaway: More carbs in your diet might lead to better sleep quality.

🍽️ Actionable Step: If you're struggling with sleep, consider tweaking your diet. Try adding more carbs, particularly close to bedtime. Maybe swap that late-night chicken for a bowl of pasta and see how you sleep. Remember, always opt for whole grains for a healthier choice.

Hello ladies! As we wrap up today's "Women’s Research Review," we're diving into our third research rewind, going back to a 2022 study all about the link between green tea extract and fat-burning. PMID: 36235549

Remember, the secret to weight loss and fat burning is creating a calorie deficit - that means burning more calories than you consume.

But here's an interesting fact: our bodies' ability to burn fat can change based on where we are in our menstrual cycle. Enter the world of green tea extract, known to help increase energy usage and fat oxidation.

In this study, 10 women, around 21 years old, performed low-intensity aerobic exercise under 4 different conditions: taking green tea extract or not, and during both the low hormone phase (follicular phase) and high hormone phase (luteal phase) of their menstrual cycle.

They found that while fat burning decreased during the luteal phase, having green tea extract helped maintain the fat-burning levels regardless of the menstrual phase.

However, note that green tea extract did NOT increase fat burning when compared to the placebo.

💡 Main Takeaway: Green tea extract may help keep fat-burning steady throughout your menstrual cycle. But remember, this doesn't replace the golden rule of weight loss: maintaining a calorie deficit is key.

🍵 Actionable Step: If you love your tea and your workouts, why not add green tea to your routine, especially during the second half of your menstrual cycle? It might help you keep your fat-burning in high gear no matter what phase you're in!

Wow, ladies, we sure covered some ground today, didn't we? 🚀 As we wrap up this week's Women's Research Review, let's quickly recap what we've learned and what actions we can take.

1️⃣ Keto Diets and Muscle Fatigue: The research suggests that a Keto diet could make you tire more easily, particularly during exercise. But don't let that make you ditch carbs for good! Consider a balanced approach instead, where you include good carbs that provide energy and support your workouts.

💡 Action Step: Revise your diet plan, if necessary, to include a moderate amount of healthy carbs (like whole grains, fruits, and vegetables).

2️⃣ Diet Composition's Impact on Sleep: Eating a diet higher in carbs and lower in protein could lead to better sleep quality. So, those bedtime snacks might not be such a bad idea after all!

💡 Action Step: Experiment with your dinner's macro ratio! You could try including more carbs (like sweet potato or brown rice) and see if it positively affects your sleep.

3️⃣ Green Tea Extract and Fat Burning: Green tea extract could help even out how our bodies burn fat during different phases of our menstrual cycles, but remember, it's not a magic bullet. Consistent exercise and a caloric deficit are still key for fat loss.

💡 Action Step: Try adding a cup of green tea to your daily routine. But don't forget to keep up with your exercise and maintain a healthy, balanced diet.

Remember, every small step towards understanding our bodies helps us in the journey of better health and wellness.

Thank you for joining us this week, and we're excited to dive into more research with you next Thursday! 👋💪

Until then, stay strong, stay healthy, and stay curious, ladies!

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