PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

  Mediterranean Diet: Supports Brain Health A new study offers hope for people worried about their risk of dementia: what you eat might help protect your brain, even if you have genes that put you in the highest risk category for Alzheimer’s . Researchers from Mass General Brigham, Harvard, and the Broad Institute tracked thousands of adults for decades. They found that people who stuck to a Mediterranean-style diet—a way of eating rich in fruits, veggies, whole grains, nuts, fish, and olive oil—were less likely to develop dementia and experienced slower memory decline. The effect was particularly pronounced in individuals with two copies of the APOE4 gene, the variant most closely associated with Alzheimer’s disease. The science here is striking. People with one copy of APOE4 have a three-to-four times greater risk for Alzheimer’s; two copies raise the risk to twelve times higher than average. This study suggests that a healthy diet can actually help offset some of that genetic ri...

 Reducing Diabetes Risks: A Three-Step Approach A new study led by Harvard T.H. Chan School of Public Health reveals that a few practical lifestyle changes can significantly reduce your risk of type 2 diabetes. The research, published August 25, 2025, in the Annals of Internal Medicine, followed nearly 5,000 people for six years as part of the PREDIMED-Plus trial—the largest nutrition and lifestyle study ever conducted in Europe. The findings are striking: people who combined a Mediterranean-style diet with calorie control, regular moderate exercise, and professional support cut their chance of developing type 2 diabetes by 31%. That’s not just a statistic—it means millions of people could avoid diabetes with straightforward, sustainable habits. Here’s what worked: Participants ate plenty of fruits, vegetables, whole grains, and healthy fats, while limiting red meat. They also trimmed about 600 calories from their daily intake, added brisk walks and strength exercises to their rout...

DIABETES: CAUSES, SYMPTOMS, MANAGEMENT, AND PREVENTION    Diabetes is a complex, chronic condition that comes in several forms, each with its own causes, risks, and best ways to manage it.  Diabetes alters how your body uses insulin, a substance produced in the pancreas, required by cells to absorb sugar in the form of glycogen. When glycogen is unavailable to your cells, they lack an energy source. The two most common types of diabetes are Type 1 and Type 2 diabetes. Type 1 is primarily an autoimmune issue—your own immune system mistakenly destroys the insulin-producing cells in your pancreas (Nature Reviews Disease Primers) There are rare, less-understood forms as well, often linked to genetics. Type 2 diabetes, which accounts for over 90% of all cases, develops when your body becomes resistant to insulin or doesn’t make enough of it (Nature Reviews Disease Primers; NY.gov). Symptoms can be similar to Type 1, but often develop more gradually and can also include blurred...

COLONOSCOPY: WHAT YOU NEED TO KNOW A colonoscopy remains one of the most effective ways to detect and prevent colorectal cancer before it becomes a serious threat. During the procedure, doctors can find and remove precancerous polyps, significantly lowering your chances of developing colorectal cancer later on. Studies consistently show that getting a colonoscopy every 10 years—recommended for most adults at average risk—not only saves lives but also costs less over time compared to other screening methods like yearly fecal occult blood tests (FOBT) (Annals of Internal Medicine). Medical experts generally advise starting regular colonoscopy screenings around age 45 or 50, depending on your health history, and repeating them every decade if no issues are found. This timeline is supported by substantial evidence showing colorectal cancer rates stay very low within ten years of a clean colonoscopy (BMJ). If colorectal cancer or certain polyps run in your family, your doctor might suggest ...

  Electrolyte Replacement Drinks: Do You Need Them? Electrolyte drinks are designed to help your body recover fluids and key minerals like sodium, potassium, magnesium, and chloride—nutrients you lose when you sweat heavily during strenuous workouts, illness, or hot weather. Many contain carbs (usually sugars) to provide quick energy and help your body absorb fluids more efficiently. When Do You Need Them? These drinks come in handy during long or strenuous exercise sessions (think: over an hour), when you’re working or exercising in the heat, or if you’re losing a lot of sweat for any reason. In those situations, plain water can actually dilute your blood sodium levels—sometimes leading to a dangerous condition called hyponatremia. The sodium in electrolyte drinks helps prevent this and keeps fluids in your system longer, making them especially useful for endurance athletes, outdoor workers, or anyone facing intense physical challenges. How Do They Stack Up Against Water? Research...

  CONCUSSIONS: SYMPTOMS AND TREATMENTS A concussion is a form of mild traumatic brain injury (mTBI) that often brings a mix of physical, cognitive, and emotional symptoms. People typically experience headaches, dizziness, fatigue, trouble focusing, memory gaps, irritability, and disrupted sleep. Visual issues like blurry vision or light sensitivity are common, too, since the brain’s visual system can get thrown off after a concussion (Frontiers in Neurology; Pediatrics; International Review of Psychiatry). Most folks recover within a few weeks, but about a third face symptoms that linger longer than expected, a condition called post-concussion syndrome (PCS) (Frontiers in Neurology; Pediatrics; International Review of Psychiatry). Early treatment focuses on rest—both physical and mental—to let the brain heal. But recent research suggests that after a brief rest period, it is beneficial for one to gradually return to activity. At the same time, monitoring symptoms can actually help ...

 MENOPAUSE: SYMPTOMS AND TREATMENTS Menopause signals the end of a woman’s reproductive years and comes with a wide array of symptoms that can differ significantly in both severity and duration. The most frequent complaints are hot flashes and night sweats—known as vasomotor symptoms—which affect up to two-thirds of women going through menopause (Nature Reviews Endocrinology, 2018; Menopause Review, 2014).  Other common issues include trouble sleeping, mood swings, cognitive changes, vaginal dryness, and shifts in sexual function (Journal of General Internal Medicine, 2008). Some women also report joint pain, headaches, or urinary problems. The type and intensity of symptoms can vary by individual and across cultures, but hot flashes and night sweats are by far the most widely reported (Nature; Menopause Review; Springer). Mood disturbances—like irritability, anxiety, and depression—are also common and can impact overall quality of life, often accompanied by sexual dysfunction...

NAC: A Potent Antioxidant Enhancer   N-acetylcysteine (NAC) is a supplement derived from the amino acid cysteine, most recognized for its ability to boost glutathione—the body’s main antioxidant. By increasing glutathione levels, NAC plays a key role in protecting cells from oxidative stress and supporting the body’s detoxification systems. Potential Benefits of NAC Supplementation Antioxidant and Liver Protection: NAC is widely used for its antioxidant effects. It helps restore depleted glutathione, which protects the liver from toxins and oxidative injury. This is especially critical in cases of acetaminophen overdose, where NAC serves as the standard medical antidote ( International Journal of Molecular Sciences ). Respiratory Health: Evidence suggests NAC may help with chronic respiratory issues like COPD and cystic fibrosis. As a mucolytic, it thins mucus and can reduce flare-ups in chronic bronchitis and COPD patients ( Chest ). The degree of benefit may depend on the dose an...

  GRAPESEED EXTRACT: WHAT SCIENCE HAS DISCOVERED Grapeseed extract supplements have gained attention for their antioxidant power and a range of possible health benefits. Here’s what the research says about how they might help, and where the evidence stands today : Why People Use Grapeseed Extract Antioxidant Protection: Grapeseed extract is loaded with polyphenols—especially proanthocyanidins—that help fight oxidative stress and lower inflammation. Multiple clinical reviews show that these supplements can reduce markers of oxidative damage and inflammation in people, supporting healthier cells overall (International Journal of Clinical Practice). Metabolic Health: Some studies suggest grapeseed extract may improve how the body handles sugar and fat. Supplementation has been linked to lower total and LDL (“bad”) cholesterol. There’s also some evidence that it can benefit blood pressure and HbA1c levels in people with metabolic issues or type 2 diabetes (Nutrients). Liver Support: ...

 VISION CORRECTION: NEW METHOD IS BETTER THAN LASIK A New, Safer Alternative to LASIK May Be on the Horizon Scientists are working on a new, non-surgical method to correct vision by reshaping the cornea with electricity rather than lasers. Early tests on rabbits show this approach can fix nearsightedness in minutes, and it doesn’t require any cutting. Vision problems affect millions of people in the U.S., from mild blurriness to severe impairment. While many rely on glasses or contacts, hundreds of thousands opt for corrective eye surgeries like LASIK each year. LASIK works by using lasers to reshape the cornea, but the procedure still involves cutting into the tissue, which can carry risks and side effects. Now, researchers are testing a technique that skips the incisions altogether. Michael Hill, a chemistry professor at Occidental College, shared his team’s findings at the American Chemical Society’s Fall 2025 meeting. The new method, called electromechanical reshaping (EMR), ch...

  CASEIN: SLOW AND STEADY  MUSCLE FUEL Casein is a protein found in milk that plays a significant role in both the food industry and various industrial processes. In food, it’s a crucial ingredient in cheese, baked goods, and protein supplements because of its impressive nutritional content and unique functional properties. Beyond the kitchen, casein has been used in the production of adhesives, paints, plastics, textiles, and as a sizing agent in paper and leather manufacturing. Although synthetic materials have replaced casein in some of these roles, it’s still valued in specific specialty applications—particularly where biodegradability or food safety is a priority (CAB International; ResearchGate). As a dietary supplement, casein stands out for its slow digestion rate, which leads to a gradual, sustained release of amino acids. This makes it especially appealing to athletes and anyone focused on muscle recovery, maintenance, or growth—particularly as a nighttime or between...

BETA-ALANINE: HIGH INTENSITY FUEL   Beta-alanine is a non-essential amino acid that’s become a staple supplement for athletes and anyone looking to get more out of their workouts. Its main job in the body is to help produce carnosine—a compound stored in your muscles that buffers hydrogen ions and keeps your muscles from fatiguing too quickly when you’re pushing yourself hard. Why Beta-Alanine Matters for Performance Research consistently shows that taking beta-alanine increases the amount of carnosine in your muscles. More carnosine means your muscles can better handle the acid build-up during high-intensity exercise, letting you go harder for longer. This is especially true for activities that last between one and four minutes—think rowing, sprinting, or HIIT workouts ( Amino Acids, Springer ; International Society of Sports Nutrition Position Stand ). Potential for Older Adults There’s also evidence that beta-alanine can help reduce neuromuscular fatigue in older adults. In one ...

GAIT IMPROVEMENT: EFFICIENT WALKING   Getting your gait right isn’t just about looking smoother when you walk or run—it’s about protecting your long-term mobility, boosting your performance, and sidestepping injuries that can slow you down. There’s real science behind the best ways to move better, and the right approach can make a huge difference, whether you’re a serious runner or want to stay active as you age. One of the most effective ways to improve your gait is through structured retraining and technique adjustment. Working with a professional—ideally someone trained in movement analysis, like a ProTime-Fitness trainer—can help you fine-tune your foot strike, cadence, and posture. These subtle changes have been proven to reduce stress on your joints and lower your risk of common injuries, especially if you’re new to running or coming back from an injury. Strength and balance work are equally important. Targeted exercises for your ankles, hips, and core can make your stride mo...

 MUSCLES: HOW TO BUILD Building muscle (hypertrophy) relies on two main things: getting enough protein and following a solid resistance training routine. Here’s what the latest peer-reviewed research says about both: How Much Protein Do You Need for Muscle Growth? If you’re trying to put on muscle and you’re lifting regularly, aim for 1.6 to 2.2 grams of protein per kilogram of body weight each day. That’s quite a bit higher than the usual recommended amount (0.8 g/kg). Still, studies show you need more to boost muscle protein synthesis and keep your body in a positive protein balance—especially if you’re working out consistently. Spreading your protein throughout the day can indeed help, but the most important thing is just hitting that total daily target. There’s also good evidence that eating protein right after you train allows your muscles to repair and grow, whether you’re young or older. What Kind of Exercise Builds Muscle? Resistance training is the gold standard for muscle...

WHEY PROTEIN: HOW TO CHOOSE THE BEST  Choosing the right whey protein powder isn’t about finding a single “best” brand for everyone. Instead, the most innovative approach is to look for clear markers of quality. Here’s what the research says you should focus on: Protein Content and Purity: The most crucial factor is the actual protein content per serving. Studies consistently show that top-tier whey protein powders contain at least 80% protein by weight. In comparison, lower-quality powders tend to dip below 70% because of unnecessary fillers and added carbohydrates or fats (Food Science and Technology). Type of Whey Protein: Whey protein comes in concentrate, isolate, and hydrolysate forms. Isolates typically offer the highest protein density and minimal fat or lactose, making them a solid choice for people with lactose sensitivity or those who want a lean supplement (Journal of Sports Science & Medicine). Amino Acid Profile: Whey’s real value comes from its complete essential...

 FIGHTING CANCER WITH A 30-MINUTE WORKOUT Recent research from Edith Cowan University highlights the powerful impact that just one session of vigorous exercise can have on the body’s fight against cancer. According to the findings, a single round of resistance training or high-intensity interval training (HIIT) can prompt your muscles to release myokines—proteins shown to reduce cancer cell growth by as much as 20 to 30 percent. Francesco Bettariga, the PhD student who led the study, found that both resistance and HIIT workouts boosted myokine levels in breast cancer survivors. This matters because myokines are thought to play a key role in slowing cancer proliferation. The research measured these proteins before, right after, and 30 minutes following a single workout, and the results were precise: exercise triggered a surge in anti-cancer proteins even in those who had undergone cancer treatment. Exercise isn’t just about fighting cancer in the moment. The study also explored how ...

CUTTING SUGAR DOES NOT DIMINISH DESIRE If you’ve ever tried to ditch sweets to “reset” your cravings, you might want to rethink that strategy. New research shows that eating more or less sweet-tasting foods doesn’t actually change how much you like sweetness—or affect your weight or how much you eat overall. A rigorous six-month randomized trial, presented at NUTRITION 2025 by scientists from Wageningen University, assigned 180 adults to diets with different levels of sweetness: high, low, or somewhere in between. The researchers provided about half of each participant’s meals and drinks—anything from jam and milk chocolate to salted popcorn and sparkling water—so they could carefully control how much sweetness people were exposed to. The big surprise? No matter how much (or little) sweet food people ate, their preference for sweet flavors stayed the same. Body weight, energy intake, and health markers like blood sugar and cholesterol didn’t budge either. Even after the study, particip...

 NOT ALL WORKOUTS ARE EQUAL TO YOUR MIND Not all workouts are created equal when it comes to your mind. Research from the University of Georgia shows that why, where, and how you move matter just as much—if not more—than how many calories you burn. Moving your body is excellent, but if your only physical activity is mowing the lawn or running errands, you might not get the same mental health benefits as someone who's moving for fun, social connection, or pure enjoyment. Dr. Patrick O'Connor, a professor involved in the study, points out that most exercise science focuses on time spent or calories burned, not on whether those minutes are enjoyable. But context changes everything. You're playing soccer with friends, score the winning goal, and you’ll feel amazing. Miss the shot and get blamed? Not so much. Identical movements, totally different feelings. Broad studies show that people who make time for leisure activities like a casual run, a dance class, or a group bike ride ...

FRENCH FRIES, POTATOES, AND DIABETES RISKS French fries might be doing more harm than you think—especially if you’re reaching for them a few times a week. New research published in The BMJ found that eating French fries three times a week is linked to a 20% higher risk of developing type 2 diabetes. But here’s the surprising part: the same amount of potatoes prepared by boiling, baking, or mashing didn’t show the same dramatic effect. Researchers followed more than 205,000 American health professionals, all initially free from diabetes, heart disease, and cancer, for nearly 40 years. They tracked the participants’ diets through detailed questionnaires. Throughout the study, more than 22,000 people developed type 2 diabetes. After crunching the numbers and adjusting for lifestyle and dietary habits, the results were precise: eating potatoes in general was tied to a slight (5%) increase in diabetes risk, but fried potatoes—French fries—stood out with a much bigger jump. Baked, boiled, or...

YOGA: A Powerful Tool for Health   Yoga offers a wide range of benefits that touch both physical and mental health. Research comparing yoga to other forms of exercise finds that yoga can improve cardiovascular fitness, muscular strength, and flexibility. But yoga also stands out for its impact on stress reduction, improved mood, and overall well-being—benefits that stretch beyond what you might get from traditional workouts.   For example, studies have shown that regular yoga practice can help manage stress, reduce symptoms of anxiety and depression, and improve sleep quality (see this review in The Journal of Alternative and Complementary Medicine: Ross & Thomas, 2010 ). Another study found that yoga supports mental health in adolescents, with participants showing better mood and emotional regulation after a series of yoga sessions ( Khalsa et al., 2012 ). Physical benefits are also well documented—yoga helps with balance, range of motion, and strength, and it's been show...