PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

  SKIN HEALTH: DAILY ROUTINES THAT PROTECT YOUR SKIN Healthy, glowing skin starts with a good routine and the right treatments. Recent peer-reviewed studies show that people who follow a more thorough daily skincare regimen—including cleansing, moisturizing, applying sunscreen, and using targeted treatments—tend to see better results than those who stick 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 keep skin looking youthful and healthy over time ( Journal of Cosmetic Dermatology, 2020 ). Research emphasizes matching the products you use to your skin type. Sensitive skin usually does best with gentle, fragrance-free moisturizers. In contrast, aging skin often benefits from ingredients like retinoids and antioxidants, including vitamins C and E. Hyaluronic acid and ceramides are frequently mentioned for th...

  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). With the exception of 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 shows that even amino acids labeled “non-essential” may need to be supplied by the diet in cer...

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 sweeteners and saturated fat added—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 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 monthly headache days. Their scores on the Migraine Disability Assessment Test also fell by 35 points, signaling meaningful improvements in daily life, work, and social activities. GLP-1 agonists like liraglutide are already known for their role in managing diabetes and cardiovascular conditions, primari...

 FITNESS TRACKER INACCURACY: IMPROVEMENTS ON THE WAY Fitness trackers have become daily companions for people trying to keep tabs on 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 e...

  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, especially blood pressure, cholesterol, and vascular function. Garlic is health-protecting and invaluable as it has many benefits beyond cardiovascular health. 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 studies, the reductions are on par with standard antihy...

 Understanding the Triglycerides-HDL Ratio: Insights into Insulin Resistance and Heart Health Understanding the nuances of cholesterol and triglycerides is essential in the quest for optimal heart health. One key metric often overlooked is the triglycerides-HDL ratio, a powerful cardiovascular risk indicator and potential insulin resistance marker.  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 ...

HEART RATE AND OVERTRAINING: HOW TO TRACK YOUR TRAINING STRESS AND RECOVERY Overtraining in endurance athletes tends to affect both heart rate (HR) and heart rate variability (HRV), two physiological markers widely used to track training stress and recovery. HRV Tends to Drop: Research consistently shows that HRV decreases with overtraining, signaling a shift toward more sympathetic (stress-related) activity and less parasympathetic (rest-and-digest) activity. This altered autonomic balance is a well-recognized sign of overtraining syndrome. Studies that used Poincaré plot analysis found that athletes suffering from overtraining displayed significantly lower HRV than control subjects, which suggests reduced vagal (parasympathetic) tone and a limited ability to recover from hard training ( Wiley Online Library ). Resting Heart Rate Increases: Overtrained athletes sometimes show an elevated resting heart rate, particularly in the morning. This uptick reflects higher sympathetic drive o...

  CORTISOL AND OVERTRAINING: UNDERSTANDING HOW YOUR WORKOUTS IMPACT THIS HORMONE Cortisol, a glucocorticoid hormone produced by the adrenal cortex, plays a key role in how the body responds to physical and psychological stress, including the demands of intense exercise. Overtraining syndrome (OTS) occurs when excessive training without enough recovery leads to a drop in performance, ongoing fatigue, and disruptions in several body systems, including cortisol regulation. Cortisol Levels and Patterns in Overtraining Research shows that cortisol levels in saliva and blood often rise during periods of heavy training, especially in athletes reporting symptoms of “staleness” or overtraining. For example, female swimmers in an overtrained state were found to have higher salivary cortisol levels than at their baseline, with these increases linked to worse mood and declining performance ( ScienceDirect ; British Journal of Sports Medicine ). Still, not every study finds elevated cortisol in...

TESTOSTERONE AND OVERTRAINING   Research has consistently shown that excessive training—especially when athletes don’t allow for enough recovery—can mess with hormonal balance, particularly in men. Overtraining, which means pushing past normal training intensity and volume without giving your body time to rest, is known to cause drops in testosterone. These drops are often paired with spikes in cortisol, the primary stress hormone, which push the body into a more muscle-breaking (catabolic) state instead of the muscle-building (anabolic) effects that testosterone usually supports. One of the earliest studies to examine this found that male athletes who overtrained saw their testosterone levels fall, and these levels didn’t bounce back for months after they got their training under control. The study also found a tight link between lower testosterone and higher cortisol, suggesting that these hormonal changes are not just a sign of overtraining, but also part of how it hurts perform...

BREAST SELF-EXAMINATION: ESSENTIAL INFORMATION ABOUT THIS IMPORTANT PROCEDURE   Breast self-examination (BSE) helps people become familiar with the everyday look and feel of their breasts, making it easier to spot changes that might need further attention. Though there’s debate over whether BSE actually reduces breast cancer deaths, it’s still used as a breast awareness tool, especially in places where access to regular clinical exams or mammograms is limited [Journal of Clinical Nursing; BMC Women's Health]. How to Perform a Breast Self-Examination Best Timing: If you menstruate, the ideal time for BSE is a few days after your period ends, when your breasts are less likely to be swollen or sore. Pick the same date each month for those who don’t menstruate to stay consistent [PLOS ONE]. Visual Check: Stand before a mirror with straight shoulders and arms on your hips. Look for changes in shape, size, skin texture, or the appearance of your nipples. Then, raise your arms and check a...

OVERTRAINING: PHYSICAL AND PSYCHOLOGICAL SYMPTOMS OF TRAINING TOO MUCH   Overtraining happens when someone exercises so intensely or often that their body can’t keep up with the demands for recovery. This isn’t just about being sore after a challenging workout—overtraining syndrome (OTS) is a well-documented condition that takes a toll on the body and mind (ResearchGate; Wiley Online Library). Physiological Effects: When rest doesn’t match training, the body starts to break down. Muscles recover more slowly, hormone levels (like cortisol and testosterone) may shift, and the immune system weakens, leaving people more likely to get sick or hurt (ResearchGate; Wiley Online Library). If overtraining becomes chronic, it can shrink muscle mass, reduce metabolism, and even hurt your heart’s ability to function well (Taylor & Francis; MDPI). Research also points to problems in neuroendocrine and immune pathways, with higher inflammation and changes in stress hormones (Springer; Redox B...

TESTICULAR CANCER: THIS ONE-MINUTE EXAM IS UNKNOWN TO MANY YOUNG MEN Most Americans mistakenly believe that testicular cancer is a risk for older men, but the reality is different: it strikes men between 20 and 40 most often. According to a new Ohio State University Wexner Medical Center survey, early detection makes all the difference, but confusion about symptoms and screening is still widespread. Testicular cancer affects nearly 10,000 adults in the U.S. every year, yet only 13% of adults surveyed correctly identified that it’s most common in men under 40. Even more telling, two-thirds of respondents thought screenings are only necessary after age 40, when doctors say self-exams matter most for men in their twenties and thirties. Dr. Shawn Dason, a urologic oncologist at OSUCCC – James, isn’t surprised by the confusion. “A lot of young men don’t expect to face something like this in their twenties or thirties,” he said. “They’re focused on their careers or everyday life, not their h...

 MUSCLE BUILDING IN WOMEN Muscle building in women is often misunderstood, but the science paints a much more nuanced—and encouraging—picture than most people realize. Baseline Differences: Women typically start with less muscle mass than men due to hormonal differences. Testosterone, present at higher levels in men, is a key driver for muscle growth and maintenance. On average, women have about 40% less upper body muscle than men. In contrast, the difference in lower body muscle is less pronounced for individuals of similar age and activity (Journal of Applied Physiology). This doesn't mean can't—it simply means they're from a different starting point. Muscle Growth Response to Training: Interestingly, when women and men follow the same resistance training programs, their relative muscle size and strength improvements are similar. While women may not reach the same absolute levels of muscle mass or strength as men, the percentage gains from their starting points are just a...

 Peptides and Muscle Building: What the Research Says Peptides have become a hot topic in the gym and the lab, with more people asking if these tiny chains of amino acids can help you build muscle. Here’s what the peer-reviewed evidence shows — and where the science is still catching up. What Are Peptides, and How Do They Influence Muscle Growth? Peptides are short strings of amino acids, and some act as messengers in your body. Specific peptides — like insulin-like growth factor-1 (IGF-1) and its E-peptides — stimulate muscle growth by encouraging protein synthesis, muscle cell growth, and repair after injury. Research shows IGF-1 is involved in muscle hypertrophy (making muscles bigger) and how the body adapts to strength training, especially as people age or start resistance exercise ( Wiley Online Library , journals.physiology.org ). There are also peptides called myostatin inhibitors, which block signals that slow muscle growth. In animal studies, these compounds can dramatica...