PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

  INTERMITTENT FASTING: HORMONAL IMPACT Intermittent fasting does a lot more than just help you shed a few pounds—it actually shakes up your hormones in ways that touch nearly every part of your health, from how you burn energy to how you handle stress or even sleep. One of the biggest shifts happens with insulin, the hormone that tells your body what to do with sugar. IF tends to lower insulin levels and makes your cells more responsive to insulin’s signals. That means your body becomes better at burning fat, rather than always relying on sugar for energy. Leptin, the hormone that helps you feel full, often drops as you fast longer. This is partly because you’re eating less and your fat stores are shrinking—a sign your body is adapting. On the flip side, ghrelin (the “I’m hungry” hormone) usually goes up when you first start fasting, which can make the first few days tough. The good news? People often find their hunger signals even out once their bodies get used to the new rhythm....

  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 Switching out steak and cheese for lentils and leafy greens might do more than trim your grocery budget—it could actually help you shed pounds and calm inflammation. In a recent 16-week trial, adults who ditched animal products in favor of a low-fat vegan diet lost an average of 13 pounds and saw a noticeable drop in their body’s acidity. Meanwhile, folks on a Mediterranean diet didn’t lose any weight. This study, run by the Physicians Committee for Responsible Medicine and published in Frontiers in Nutrition, put 62 overweight adults to the test. Each person tried both diets for 16 weeks, with a month-long break in between. Researchers tracked what everyone ate and measured something called “dietary acid load”—basically, how the food you eat affects the acidity in your body, which is tied to inflammation and weight gain. The results? The vegan diet came out on top. It slashed dietary acid load (according to PRAL and NEAP scores, for the science-mind...

  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 When the temperature soars, the risks aren’t just uncomfortable—they can be deadly. Heat exhaustion and heat stroke can sneak up on you faster than you think, making it vital to know how to protect yourself and spot the warning signs before things get serious. How to Stay Safe When It’s Scorching Water is your best friend in a heatwave. Don’t wait until you’re parched—sip water throughout the day. Skip the alcohol and coffee, since both can leave you even more dehydrated. Suppose you can, put off heavy chores or exercise until early morning or late evening, when the sun isn’t at full blast. Air conditioning is ideal, but if that’s not an option, find some shade or get creative—cool showers, fans, or even a wet towel can help. Stick to loose, light clothing that reflects heat rather than traps it. Some people are hit harder by extreme heat—kids, older adults, folks with chronic health issues, and anyone working outside need to be extra cautious. If that’s you o...

 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:  HEALTH CONCERNS CONTINUE TO MOUNT Recycled plastic, often touted as a solution to the plastic pollution crisis, may introduce new risks due to its chemical composition. 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, then exposed zebrafish larvae to the water for 5 days. The fish showed changes in gene expression related to fat metabolism, fat cell development, and hormonal regulation. According to Azora König Kardgar, the lead author and an ecotoxicologist at the University of Gothenburg, even brief exposure times were sufficient to alter th...

  Belly Fat:  Remove Naturally It’s easy to worry about the fat you can grab around your waist, but the real troublemaker is the stuff you can’t see—visceral fat, the kind that wraps itself around your organs. It doesn’t just sit there quietly. It’s more like a rogue factory, pumping out chemicals that raise your risk for high blood sugar, heart issues, and, according to the latest research from UCSF and the Cleveland Clinic, may even mess with your brain as you age. The upside? You’re not stuck with it. You can do something about it, starting now. First step: book a physical with your doctor. This isn’t just a box to check. It’s your chance to uncover health risks you’d never notice in the mirror, and to make sure you’re good to go before ramping up your fitness or switching up your nutrition. Bring your questions—your doctor’s there to help you figure this out. Once you’re ready, here’s how to get serious about burning calories and eating for real results (and if you want a ...

  SKIN HEALTH: PROTECTING YOUR LARGEST ORGAN 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 are fre...

  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 YOUR LIFE That morning cup of black coffee might be doing a lot more than just helping you survive your commute—it could actually help you live longer. That’s according to a study out of Tufts University, where researchers dug through health data from nearly 46,000 Americans. The big takeaway? People who sipped one to three cups of caffeinated coffee each day were less likely to die from any cause—especially anything heart-related—compared to those who skipped coffee altogether. There’s a twist, though: pile on the sugar and cream, and you might lose those perks. Published in The Journal of Nutrition, the study zoomed in on how coffee drinking, plus the amount of sweetener and saturated fat people added, related to their risk of dying. Folks who stuck to black coffee—or kept the sugar and cream to a minimum—saw a 14% drop in their overall risk of death. But if you loaded up your mug with sugar or heavy cream? Those benefits pretty much vanished. “Coffee is everywhere...

  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: A PROVEN HEALTH SUPERSTAR Garlic isn’t just for warding off vampires or flavoring your favorite pasta—it’s got some serious science behind its reputation as a heart-helper. For years, researchers have been peeling back the layers of garlic, finding that it does a little bit of everything when it comes to keeping your cardiovascular system in check: it helps regulate blood pressure, tackles cholesterol, and encourages your blood vessels to behave as they should. And honestly, that’s just scratching the surface. Better Circulation, Healthier Vessels Want your blood to flow like a river? Clinical studies say garlic might help. A big review of trials found that garlic supplements improve the way blood vessels expand and contract—a marker of good circulation. Healthier vessels mean your heart doesn’t have to work overtime to get blood where it needs to go. Blood Pressure: Garlic’s Greatest Hit If you’re looking for its biggest claim to fame, check out the research on blood pressure....

 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...