PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

 MUSCLE LOSS AND AGING: CAUSES, IMPACT, AND SOLUTIONS As we age, our muscles naturally atrophy—a process known as sarcopenia. This isn’t just about aging; it’s a complex interplay of factors that begins to work against our muscles as early as our thirties, with the pace accelerating after we reach 60. The main culprits? As we age, we typically move less, our bodies produce less growth hormone and testosterone, and low-level inflammation tends to persist in the background. On top of that, our cells aren’t as good at making new muscle proteins, our mitochondria (the energy centers of our cells) don’t work as well, and we start to lose motor neurons, all of which make it even harder to maintain or rebuild muscle mass (Physiological Reviews; Revista Ciencias de la Salud; The American Journal of Clinical Nutrition). But muscle loss isn’t just about feeling a little weaker. Sarcopenia makes it harder to get around, raises the risk of falls and broken bones, and often forces old...

  EMOTIONAL EATING: CAUSES AND SOLUTIONS Emotional eating occurs when individuals turn to food in response to stress or negative emotions, rather than genuine physical hunger. The reasons behind it are complex and multifaceted, intertwined with psychology, biology, and even childhood experiences. For some, emotional eating traces back to early family patterns, like when a caregiver offered cookies instead of comfort after a tough day. Others might have a genetic tendency or notice their cravings spike with hormonal changes (Springer; Springer). Addressing emotional eating means tackling these root causes directly. Cognitive Behavioral Therapy (CBT) stands out as one of the most effective tools we have. CBT teaches individuals to recognize the thought patterns and habits that trigger emotional eating and replace them with healthier responses. Research indicates that CBT can help individuals manage their emotions related to food, although it tends to be more effective ...

  WALNUTS HELP LOWER LDL         Eating about ½ cup of walnuts every day for two years modestly lowered levels of low-density lipoprotein (LDL) cholesterol, commonly referred to as "bad cholesterol." It reduced the  total number of LDL particles and small LDL particles in healthy, older adults, according to new research published today in the American Heart Association's flagship journal, Circulation. Healthy older adults who consumed a handful of walnuts (approximately ½ cup) daily for two years modestly reduced their low-density lipoprotein (LDL) cholesterol levels. Consuming walnuts daily also reduced the number of LDL particles, a predictor of cardiovascular disease risk. Walnuts are a rich source of omega-3 fatty acids (alpha-linolenic acid), which have been shown to benefit cardiovascular health. "Prior studies have shown that nuts in general, and walnuts in particular, are associated with lower rates of heart disease and stroke. One of the reasons is...

  CHRONIC PAIN: UTRASOUND MAY BE A  TREATMENT :         Pain is a necessary biological signal, but various conditions can cause these signals to become distorted. For people with chronic pain, the root is often faulty signals emerging deep within the brain, giving false alarms about a wound that has since healed, a limb that has since been amputated, or other intricate, hard-to-explain scenarios. Patients with this kind of life-altering pain are constantly looking for new treatment options; now, a new device from the University of Utah may represent a practical, long-sought solution. Researchers at the university's John and Marcia Price College of Engineering and Spencer Fox Eccles School of Medicine have published promising findings about an experimental therapy that has relieved many participants after a single treatment session. They are now recruiting participants for a final round of trials. Diadem, a new biomedical device at the core of this research,...

  GLUTATHIONE: SUPPLEMENTING MAY BE UNNECESSARY Glutathione is a naturally occurring antioxidant that plays a crucial role in reducing oxidative stress, supporting immune function, facilitating detoxification, and maintaining cell health. As we age—or if we develop certain health conditions—our glutathione levels can decline, sparking interest in whether supplementing with glutathione can help fill the gap. What Does the Research Say? Immune Function and Antioxidant Effects: Animal research suggests that dietary glutathione can help counteract the decline in immune responses associated with aging (Furukawa et al.; see Taylor & Francis overview ). But when it comes to humans, the evidence is less clear. Raising Glutathione Levels: In one randomized controlled trial, supplementing with glutathione (250–1,000 mg/day) for several months increased glutathione levels in the blood and tissues of healthy adults, particularly in those who started with lower levels. Some immune system ...

 TAURINE: USE AND EFFECTIVENESS Taurine is a naturally occurring compound found in the body, particularly in tissues such as the heart, brain, and muscles. Over the past few years, it has garnered considerable attention as a supplement, typically used for heart health, exercise performance, and metabolic support. Here’s what the latest peer-reviewed research actually shows, and what you should keep in mind if you’re considering taking it. Cardiovascular Health Several meta-analyses and reviews suggest that taurine supplementation may help regulate blood pressure, support healthy blood vessels, and possibly lower the risk of cardiovascular disease. For example, a systematic review published in the Nutrition Journal (2024) found associations between taurine intake and improvements in cardiovascular markers. However, it also notes that there is no consensus yet on the optimal dose or duration  of supplementation. Most experts agree that more rigorous studies are needed ...

ASHWAGANDHA: WHAT SCIENCE HAS DISCOVERED   Ashwagandha (Withania somnifera) has been the subject of considerable scientific interest, particularly for its effects on stress, anxiety, cognitive function, and overall health. Stress and Anxiety: Several systematic reviews and meta-analyses of randomized controlled trials have found that ashwagandha supplementation may significantly lower both stress and anxiety. For example, research participants using ashwagandha extract often report marked improvements on standardized measures, such as the Perceived Stress Scale, sometimes within a few weeks of starting supplementation. The proposed mechanism centers on ashwagandha’s ability to reduce cortisol (the body’s primary stress hormone) and regulate stress response pathways. Clinical studies generally find the herb to be well-tolerated, with a favorable safety profile ( Elsevier , Wiley Online Library , Medicine ). Cognitive Function: Research also suggests benefits for memory and cognitive...

  B12 INJECTIONS: FACTS AND FICTION Vitamin B12 injections are a mainstay in treating B12 deficiency, especially for people who can't absorb the vitamin well through their gut. This includes individuals with certain gastrointestinal conditions or those who have undergone bariatric surgery (Frontiers in Pharmacology).  The benefits of B12 shots are clear-cut when it comes to correcting a deficiency, addressing specific types of anemia, and preventing neurological problems that can arise from low B12 levels. B12 is vital for how our cells produce energy and for the production of red blood cells, which help carry oxygen and release energy throughout the body. So, from a biochemical standpoint, it makes sense to say B12 is essential for energy production. However, here's the catch: research indicates that if you already have sufficient B12, taking more—whether by injection or pill—doesn't provide an energy boost (Nutrients). The popular idea that B12 shots serve as an energy or...

THREE MEALS A DAY: HISTORY AND SCIENCE   Eating three meals a day—breakfast, lunch, and dinner—hasn’t always been the norm. It’s a relatively recent development, driven more by social, economic, and cultural changes than any biological need.  Before industrialization, people's eating habits varied widely. In medieval Europe, for instance, most people ate twice a day—a bigger meal around midday and something lighter at night. The routine of three distinct meals only became popular as the rhythms of industrial work and urban living demanded more predictable schedules (Carroll, "Three Squares: The Invention of the American Meal"). Western societies have since popularized the three-meal pattern, but it’s far from universal. Around the world and throughout history, meal timing and frequency have varied significantly, often influenced by tradition, food availability, and social expectations, not by any one-size-fits-all biological rule (Chiva, British Journal of Nutrition). Fro...

  EXERCISE: NOT A WEIGHT LOSS  SOLUTION Just hitting the gym might not be enough to shed pounds. Research published in Current Biology helps explain why our bodies adapt to higher activity levels, meaning we don’t always burn more calories even when we exercise more. The study’s authors argue that we need to reconsider how physical activity really affects our daily energy use. Their findings also underscore the importance of diet alongside exercise for anyone aiming to lose weight. “Exercise is incredibly important for your health,” says Herman Pontzer of the City University of New York. “That’s the first thing I tell anyone who asks about these findings. There’s plenty of evidence showing exercise helps keep your body and mind healthy, and none of our work changes that. What we’re saying is, diet matters too—especially if you’re trying to manage your weight or reverse unhealthy weight gain.” It’s common for people to lose weight initially when starting an exercise program, on...

  EXERCISE: IMMUNE SYSTEM BOOST EXPLAINED         The connection between exercise and inflammation has captivated the imagination of researchers since an early 20th-century study revealed a spike in white blood cells in the blood of Boston Marathon runners following the race . Now, a new study from Harvard Medical School, published in  Science Immunology,  may offer a molecular explanation for this century-old observation. The study, conducted in mice, suggests that the beneficial effects of exercise may be driven, at least in part, by the immune system. It shows that muscle inflammation caused by exertion mobilizes inflammation-countering T cells, or Tregs, which enhance the muscles' ability to use energy as fuel and improve overall exercise endurance. Long known for their role in countering the aberrant inflammation associated with autoimmune diseases, Tregs are now also emerging as key players in the body's immune responses during exercise, the rese...

  OBESITY CANCER RISKS RISING Obesity is fueling a surge in cancer deaths across the United States, with new research revealing that deaths from obesity-related cancers have tripled over the past 20 years. The latest findings, presented at ENDO 2025 by The Endocrine Society, indicate that this trend is disproportionately affecting women, older adults, and minority groups, particularly in underserved and rural communities [The Endocrine Society, 2025]. The study reviewed over 33,000 deaths tied to obesity-associated cancers and found dramatic increases, particularly among Black Americans, Native Americans, and people living outside major cities. Dr. Faizan Ahmed, the study’s lead author, emphasized the urgent need for early screening and better access to care, especially in high-risk populations. “Obesity is a major risk factor for multiple cancers, leading to substantial mortality,” Ahmed stated. “Our results highlight the need for targeted public health efforts and equitable healt...

  SEMAGLUTIDE: MUSCLE LOSS IN WOMEN A new study suggests that semaglutide, a widely used weight-loss medication, may have an additional action beyond simply reducing fat. For women and older adults in particular, there’s a hidden downside: a significant loss of muscle mass.  Researchers found that up to 40% of the weight lost with semaglutide comes from lean body mass, meaning not just fat, but muscle too. The risk is even higher for people who don’t eat enough protein, potentially undermining some of semaglutide’s benefits for blood sugar control. The study, presented at ENDO 2025, followed 40 adults with obesity over three months. Some participants took semaglutide, while others joined a diet and lifestyle program called Healthy Habits for Life. Those on semaglutide lost more weight overall, but the percentage of that weight attributed to muscle loss was similar across both groups. Digging deeper, the researchers observed that older adults, women, and individuals with lower ...

LIFE EXTENSION: SIMPLE STRATEGIES Adopting a more active lifestyle at any stage of adulthood can significantly reduce your risk of dying from any cause, particularly from heart disease. According to a central review published by the British Journal of Sports Medicine, individuals who are consistently physically active lower their risk of death by 30–40%, while those who start being active later in life experience a 20–25% reduction. The Evidence The research analyzed 85 studies involving hundreds of thousands of adults, examining how physical activity patterns throughout adulthood impact overall mortality. While it has long been recommended to aim for 150–300 minutes of moderate exercise or 75–150 minutes of vigorous exercise each week, most earlier studies only considered activity at a single point in time. This new analysis wanted to know: Does changing your activity level during adulthood—either ramping it up or letting it slip—make a difference in how long you live? The answer: Yes...