PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

  INTERMITTENT FASTING: HORMONAL IMPACT Intermittent fasting (IF) has a wide-ranging effect on the body's hormones, influencing everything from metabolism to stress and reproduction.  Regarding metabolic hormones, IF reliably lowers insulin levels and improves the body's response to insulin, encouraging a shift from burning glucose to burning fat for energy.  Leptin, the hormone that signals fullness, usually decreases with extended fasting, reflecting lower fat stores and reduced calorie intake.  Ghrelin, often referred to as the "hunger hormone," typically increases while fasting, making you feel hungrier; however, this response can subside as your body adjusts to the routine.  There’s also evidence that IF increases adiponectin, a hormone tied to better insulin sensitivity and reduced inflammation. Several gut hormones that help control appetite and fullness—like GLP-1, PYY, and CCK—may also be positively influenced by IF, supporting weight management an...

  ADDERALL: Effectiveness and Risks Adderall is a medication made up of amphetamine salts and is commonly prescribed to treat attention-deficit/hyperactivity disorder (ADHD). Research consistently shows that Adderall helps reduce ADHD symptoms, with some studies suggesting it may work better than other stimulants for certain people.  The extended-release version (Adderall XR) is designed so that patients only need one dose in the morning. This helps keep symptoms under control throughout the day and makes it easier for kids and adults to stick to their treatment (Journal of Attention Disorders; Pediatrics). Adderall is a central nervous system stimulant, so there are necessary precautions to keep in mind. One of the main concerns is its effect on the heart and blood vessels. Both short- and long-term use can raise blood pressure and heart rate. Extensive studies in young people haven’t found these changes to be dangerous for most, but anyone with a history of heart p...

LOW ACID DIET: PROMOTES WEIGHT LOSS   A Low-Fat Vegan Diet Cuts Acidity and Promotes Weight Loss, Study Finds Swapping animal products for plant-based foods may do more than just lower your grocery bill—it could help you lose weight and reduce inflammation. In a 16-week study, adults who followed a low-fat vegan diet lost an average of 13 pounds and saw a marked drop in their body’s acidity, while those on a Mediterranean diet did not lose weight. The research, led by the Physicians Committee for Responsible Medicine and published in Frontiers in Nutrition, compared the effects of a Mediterranean diet and a low-fat vegan diet in 62 overweight adults. Participants were randomly assigned to follow one diet for 16 weeks, took a four-week break, and then switched to the other diet for another 16 weeks. Dietary records were used to measure “dietary acid load”—a factor influenced by foods consumed and associated with inflammation and weight gain. Results showed that the low-fat vegan die...

  COGNITIVE DECLINE SLOWED BY THERAPY .         A critical new study led by the Centre for Addiction and Mental Health (CAMH), and with partnership across several Toronto Dementia Research Alliance (TDRA) sites -- Baycrest, Sunnybrook Health Science Centre, Unity Health Toronto, and University Health Network -- has demonstrated that a combination therapy can slow cognitive decline in older adults at risk for dementia. The study was  published today in  JAMA Psychiatry:  "Slowing cognitive decline in major depressive disorder and mild cognitive impairment: A randomized controlled trial," and reports the primary results of the Prevention of Alzheimer's dementia with Cognitive remediation plus transcranial direct current stimulation in Mild cognitive impairment and Depression (PACt-MD) study. PACt-MD was made possible by a grant from the Canada Brain Research Fund, a unique arrangement between Brain Canada and the Government of Canada through Health...

AUTOPHAGY: CELLULAR MANAGEMENT   Intermittent fasting (IF) and autophagy are two ideas that often come together in discussions about health and longevity. Knowing how they work can explain why fasting regularly gets so much scientific attention. What is Intermittent Fasting? Intermittent fasting isn’t about which foods you eat, but when you eat them. Instead of following a set diet, you alternate between periods of eating and not eating. A few popular ways to do this include: Time-Restricted Eating: Eating only during a fixed window each day, such as 8 hours, and fasting for the other 16. This is often called the “16:8” method. Alternate-Day Fasting: Eating normally one day, fasting or eating very little the next. Periodic Fasting: Going without food for longer stretches, like 24 to 48 hours, on a regular schedule (such as once a week or month). During fasting periods, the body switches from using glucose (sugar) as its primary energy source to burning fat, which creates molecul...

HOT WEATHER: STAYING SAFE   Extreme heat can be life-threatening, as heat exhaustion and heat stroke can escalate quickly if not properly managed. The research discusses how to protect yourself and recognize the warning signs. How to Stay Safe in Extreme Heat Staying hydrated is essential. Drink water regularly—even before you feel thirsty—and avoid alcohol and caffeine, which can make dehydration worse (Injury Prevention; The Lancet). Try to avoid strenuous activity during the hottest parts of the day. Stay in air-conditioned spaces or find shade. Lightweight, light-colored clothing also helps your body stay cool (Injury Prevention; The Lancet). Some groups are particularly vulnerable to extreme heat, including children, older adults, individuals with chronic illnesses, and those who work outdoors (The Lancet; Safety Science). Public health experts recommend checking neighborhood safety plans, visiting cooling centers, and staying informed about local weather alerts (Weather, Clim...

 ALZHEIMER'S DISEASE: A NEW BLOOD TEST A routine blood test could help doctors spot which early Alzheimer's patients are most likely to deteriorate quickly, according to new research presented at the 2025 European Academy of Neurology Congress. The study highlights the triglyceride-glucose (TyG) index—a standard measure of insulin resistance—as a potential key predictor of cardiovascular disease. People with high TyG scores were four times more likely to experience rapid cognitive decline than those with lower scores. Researchers from the University of Brescia analyzed medical records from 315 non-diabetic patients with cognitive problems, including 200 with confirmed Alzheimer's. All participants had their insulin resistance measured using the TyG index and were followed for a period of three years. Those in the highest third for TyG in the group with mild cognitive impairment due to Alzheimer's lost more than 2.5 points per year on the Mini-Mental State Examination, a...

PAIN RELIEF:  ULTRASOUND IMPLANT Engineers at the University of Southern California and UCLA have developed a flexible, wireless implant that promises to manage chronic pain without needing opioids, batteries, or wires. This new device, powered by ultrasound and guided by artificial intelligence, could offer real-time, personalized pain relief for millions of Americans struggling with ongoing pain. Chronic pain disrupts daily life for more than 51 million people in the U.S., with over 17 million experiencing pain so severe that it affects their work and routines. Many turn to opioid medications, risking side effects and addiction. While electrical stimulators implanted in the spine have helped some patients, these traditional devices are costly, require invasive surgery, and depend on batteries that need frequent replacement. The new solution, created by USC’s Zhou Lab in partnership with UCLA’s Jun Chen Group, is a thin, flexible implant that attaches to the spine. Instead of rely...

  RECYCLED PLASTICS: CREATING HEALTH CONCERNS   Recycled plastic, often seen as a solution to the plastic pollution crisis, may introduce new risks because of its chemicals. Researchers from the University of Gothenburg and Leipzig have found that a single pellet of recycled polyethylene plastic can leach more than 80 chemicals into water. Their study shows that these chemicals can disrupt hormone systems and fat metabolism in zebrafish larvae, raising questions about the safety of recycled plastics. The team bought recycled polyethylene plastic pellets from various locations worldwide. They soaked these pellets in water for 48 hours and then exposed zebrafish larvae to the water for five days. The fish showed changes in gene expression related to fat metabolism, fat cell development, and hormonal regulation. According to Azora König Kardgar, lead author and ecotoxicologist at the University of Gothenburg, even short exposure times were enough to alter the fish’s physiolo...

  Belly Fat: Ways to Remove It Naturally  Everyone's obsessed with the pudge they can pinch, but let me tell you a secret: it's the fat you can't see that's playing havoc with your health. You know, the stuff wrapped around your organs like an unwanted bubble wrap.  Your Belly Fat Is More Than Just Extra Padding; it's dangerous. Researchers at UCSF have been busy unraveling the mysteries of fat cells, and boy, did they find some alarming stuff. That hidden fat isn't just taking up space—it's more like a tiny factory pumping out trouble. The experts at the Cleveland Clinic aren't sugarcoating it: This deep belly fat is linked to everything from dangerous blood sugar to heart problems. And here's where it gets more disturbing - new research from 2024 suggests this excessive fat might be messing with your brain's wiring, potentially setting the stage for cognitive issues down the road.  Now, that's the bad news, but there's so much you can d...

  SKIN HEALTH: DAILY ROUTINES THAT PROTECT YOUR SKIN Healthy, glowing skin starts with a good routine and the right treatments. Recent peer-reviewed studies have shown that individuals who follow a more comprehensive daily skincare regimen—including cleansing, moisturizing, applying sunscreen, and using targeted treatments—tend to achieve better results than those who adhere to the basics. A comprehensive routine helps keep your skin hydrated, shields it from UV damage, and maintains the skin’s natural barrier. Regular sunscreen use, in particular, stands out as one of the most effective ways to maintain youthful and healthy-looking skin over time ( Journal of Cosmetic Dermatology, 2020 ). Research emphasizes matching the products you use to your skin type. Sensitive skin typically responds best to gentle, fragrance-free moisturizers. In contrast, aging skin often benefits from ingredients such as retinoids and antioxidants, including vitamins C and E. Hyaluronic acid and ceramides...

  CoQ10: WHAT YOU NEED TO KNOW Coenzyme Q10, or CoQ10, is a compound found in nearly every cell in your body. Also called ubiquinone, it's essential for helping your cells produce energy inside the mitochondria—the "powerhouses" of your cells. CoQ10 also acts as an antioxidant, helping protect your cells from damage caused by oxidative stress. Your body makes CoQ10 on its own, but levels can drop as you age, with certain illnesses, or if you take particular medications (like statins). When Should You Consider Supplementing with CoQ10? Primary CoQ10 Deficiency Rare genetic disorders can prevent the body from making enough CoQ10, leading to severe neurological and muscle problems. High-dose CoQ10 supplements are the standard treatment for people with these conditions and can make a significant difference. Certain Medical Conditions Heart Failure: Research suggests that people with heart failure—especially those with milder forms—may see improvements in symptoms and quality...

  AMINO ACIDS: MORE THAN JUST PROTEIN BUILDERS Amino acids are small organic molecules containing an amino and a carboxylic acid group. They're best known as the building blocks of proteins, but their roles go far beyond that. Amino acids are involved in metabolism, immune responses, and act as starting materials for other crucial compounds in the body (G Wu, "Amino acids: metabolism, functions, and nutrition" Springer; W Ren et al., "Structure, metabolism and functions of amino acids: an overview" Springer). Except glycine, every amino acid has an asymmetric carbon atom, giving each one its unique chemical profile. They're usually split into two main groups: essential amino acids, which the body can't make on its own and must come from food, and non-essential amino acids, which the body can produce. This line isn't always clear-cut, though. Current research indicates that even amino acids labeled as "non-essential" may need to be supplied ...

COFFEE: MAY EXTEND LIFE A new study from Tufts University suggests that your daily cup of black coffee could be doing more than just waking you up—it might also help you live longer. Researchers analyzed data from nearly 46,000 U.S. adults. They found that drinking one to three cups of caffeinated coffee per day is linked to a lower risk of death from any cause, especially heart-related conditions. But there’s a catch: the benefits appear to decline when you add a lot of sugar and cream. The study, published in The Journal of Nutrition, focused on how coffee consumption—along with the amount of added sweeteners and saturated fat—relates to mortality risk. Participants who drank black coffee or coffee with minimal sugar and saturated fat saw a 14% reduction in their risk of dying from any cause, compared to those who didn’t drink coffee at all. In contrast, people who added high amounts of sugar and cream didn’t see the same benefit. “Coffee is one of the most widely consumed beverages ...

  MIGRAINE TREATMENT WITH LIRAGLUTIDE A widely used diabetes drug may soon offer new hope for people with migraines, thanks to its effect on brain fluid pressure. Researchers presented findings at the European Academy of Neurology (EAN) Congress 2025, showing that liraglutide, a GLP-1 receptor agonist commonly prescribed for type 2 diabetes, reduced the number of monthly migraine days by more than half in a group of patients with obesity and chronic migraines. The study, led by scientists at the University of Naples "Federico II" Headache Center, enrolled 26 adults who experienced at least 15 migraine days per month. After taking liraglutide, participants reported an average reduction of 11 headache days per month. Their scores on the Migraine Disability Assessment Test also decreased by 35 points, indicating significant improvements in daily life, work, and social activities. GLP-1 agonists, such as liraglutide, are already recognized for their role in managing diabetes and ...

 FITNESS TRACKER INACCURACY: IMPROVEMENTS ON THE WAY Fitness trackers have become daily companions for people trying to track their activity and calories burned. But for those with obesity, these devices often get it wrong, underestimating energy use and offering up health data that’s more discouraging than helpful. A frustrating moment in an exercise class — where a scientist noticed his mother-in-law’s hard work barely registered on the class leaderboard — sparked a shift in approach. Now, a Northwestern University team has developed an open-source smartwatch algorithm that can accurately track energy expenditure for people with obesity, matching the accuracy of lab-grade equipment and making health tracking more inclusive. A New Approach to Fitness Tracking Many people rely on fitness trackers to measure calories burned, but most devices have been built and calibrated for individuals without obesity. People with higher body weight often move differently—gait, speed, and energy o...

  WEIGHT LOSS SURGERY: SELF-ESTEEM BOOSTER A new study presented at the 2025 Annual Scientific Meeting of the American Society for Metabolic and Bariatric Surgery (ASMBS) reports that self-esteem improves dramatically after weight-loss surgery. Researchers tracked nearly 5,800 adults who underwent metabolic and bariatric surgery between 2006 and 2019, finding that self-esteem scores rose by 131%—from 33.6 to 77.5 on a 100-point scale—within a year of the procedure. The researchers, from Geisinger Medical Center, observed that patients who lost the most weight had the most significant gains in self-esteem, regardless of demographic factors such as age, gender, race, or type of procedure. All participants completed the Impact of Weight Quality of Life (IWQOL) survey before surgery and a year afterward to assess changes in quality of life and the effects of weight stigma. The author, Dr. Justin Dhyani, emphasized the importance of understanding weight stigma and the psychological fact...

GARLIC: PROVEN HEALTH BENEFITS   Extensive research has focused on garlic's potential to support cardiovascular health, particularly in regulating blood pressure, cholesterol levels, and vascular function. Garlic is a health-protecting and invaluable substance, offering numerous benefits beyond its cardiovascular benefits. Circulation and Vascular Function Multiple clinical trials and meta-analyses indicate that garlic supplementation can benefit vascular health. For example, a systematic review of randomized clinical trials reported that garlic enhances endothelial function and promotes healthier blood flow, leading to measurable improvements in vascular reactivity—an essential factor for overall circulation ( Clinical Nutrition ). Blood Pressure The most consistent evidence comes from studies examining garlic's effect on blood pressure. Meta-analyses have shown that garlic supplements significantly lower blood pressure, particularly in people with hypertension. In some studie...

 Understanding the Triglycerides-HDL Ratio  Understanding the nuances of cholesterol and triglycerides is crucial in the pursuit of optimal heart health. One key metric often overlooked is the triglycerides-to-HDL ratio, a powerful indicator of cardiovascular risk and a potential marker of insulin resistance.  By examining this ratio, we can uncover vital insights into how our bodies manage fats and respond to insulin, revealing underlying metabolic health.  As lifestyle choices continue to impact our well-being, grasping the implications of this critical relationship empowers us to make informed decisions about diet, exercise, and overall health.  In this article, we delve into the specifics of the triglycerides-HDL ratio, exploring its significance in heart health and its pivotal role in understanding insulin resistance.  What is the triglycerides-HDL ratio? The triglycerides-HDL ratio is calculated by dividing the triglyceride level by the blood's high-d...