PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

  HOW TO KEEP YOUR BRAIN YOUNG AND HEALTHY Your brain’s real age isn’t written in stone—it can be shaped by how you live every day. That’s the takeaway from new University of Florida research, which found that habits like optimism, quality sleep, stress management, and strong social connections don’t just make you feel better—they can keep your brain years younger than your actual age. In some cases, researchers saw brains looking up to eight years younger in folks who adopted the proper habits, even among those struggling with chronic pain. So, what’s your brain’s age? It might be older or younger than your birth certificate, say if you care about staying sharp as you age (and let’s be real, who doesn’t?), your day-to-day choices matter—a lot. The University of Florida team used advanced MRI scans to track 128 adults, most living with chronic pain. By pairing scans with machine learning, they were able to estimate each person’s “brain age” and spot the difference between that numb...

KETTLEBELL SWING: A PROVEN EXERCISE FOR POWER AND ENDURANCE   There aren’t many exercises that hit as many benefits in as little time as the kettlebell swing. It’s not just gym folklore, either — peer-reviewed research confirms that this simple, powerful movement delivers results that put it in a league of its own. Let’s start with your heart: swings aren’t just for strength junkies. Researchers have found that a hard-hitting kettlebell swing session can get your heart pounding and lungs working just as much as a treadmill run, with the bonus of sculpting muscle at the same time ( The Journal of Strength & Conditioning Research ). It’s probably the most efficient way to double-dip your cardio and resistance training goals. From a strength standpoint, the kettlebell swing is all about the posterior chain — those powerhouse muscles up your back, from your hamstrings and glutes on up to your lower back. EMG studies show that swings activate your hips and back in a big way, but wit...

  ROAD RAGE: AVOIDANCE AND MANAGEMENT Road rage isn’t just someone yelling at a steering wheel—it’s a real pattern of aggressive driving that can quickly turn dangerous. As traffic gets worse and commutes drag on, understanding what really sparks road rage and how to steer clear of it matters more than ever. Why People Lose Their Cool in Traffic It’s easy to think road rage is just about bad drivers or heavy traffic, but it’s not that simple. Studies show it’s a tangled mess of personality, stress, and sometimes even deeper issues. People who are quick to anger or act on impulse tend to lose their patience faster behind the wheel. Layer on everyday frustrations—being late, crowded streets, that driver who just cut you off—and it’s a recipe for trouble. Researchers have even linked this all to underlying psychological tendencies (see Aggression and Violent Behavior; Social Psychiatry and Psychiatric Epidemiology). Most road rage doesn’t explode out of nowhere. It usually starts smal...

CANCER: PREVENTION IS KEY   We all know someone touched by cancer — maybe a friend, a family member, or even ourselves. But here's some good news: taking charge of your health today can make a real difference in cancer risk down the road. Over the past few decades, scientists have dug deep into the ways everyday choices can help prevent cancer, showing that even modest lifestyle tweaks add up. It's not just a one-size-fits-all message like “quit smoking” or “wear sunscreen.” Prevention now leans on specific, evidence-backed shifts. Maintaining a healthy weight, eating a vibrant mix of fruits and vegetables, cutting back on alcohol, and carving out time for regular movement? These aren't just vague guidelines. Study after study confirms they lower your risk of some of the most common and deadliest cancers. And don’t overlook stress: regular exercise and mindful habits, whether it’s yoga, meditation, or simply unplugging for a walk, help manage stress, which may play a role i...

  New Airflow Device Stops Indoor Germs in Their Tracks A team of UBC Okanagan engineers may have found a new way to stop germs before they spread indoors. Their “jet-sink” airflow device traps airborne pathogens nearly as soon as they leave someone’s mouth—cutting down exposure far more than typical ventilation systems ever could. Most people don’t think much about the air they share—until winter rolls in and every cough starts sounding like a threat. With colds and flu on the rise every season, the quest for cleaner indoor air matters more than ever. Enter UBCO’s Dr. Sunny Li, Dr. Mojtaba Zabihi, and Dr. Joshua Brinkerhoff. They’re working on a more innovative approach to indoor air quality, tackling a longstanding problem: most buildings aren’t designed to keep airborne germs at bay. Why Old Ventilation Isn’t Enough Most ventilation systems move air through big spaces. A few get fancy by blowing clean air directly at people, like those little airplane vents above your seat. But ...

RUNNING'S HEALTH BENEFITS AND HOW TO GET STARTED   Running isn’t just another workout trend—it’s one of the simplest, most thoroughly studied ways to change your life. You don’t need fancy equipment or a complicated routine. The research is in: just a bit of running, even once a week or less than an hour total, slashes your risk of dying from all causes, trims your chances of heart trouble or cancer, and helps you live longer. It doesn’t matter if you’re racking up marathon-level miles or just getting out the door for a jog around the block—the payoff starts early and builds from there. And here’s some good news for beginners: those benefits aren’t reserved for people crushing daily workouts. When researchers examined individuals who transitioned from virtually no activity to running even short intervals, the changes were substantial. Lower blood pressure, stronger hearts, healthier cholesterol levels, and less body fat—even at just a few weekly outings. So you don’t need perfectio...

GUT HEALTH: UNDERSTANDING PREBIOTICS AND PROBIOTICS   Gut health is having a moment—and for good reason. Science now shows that the mix of microbes in your digestive system isn’t just about avoiding stomach aches: it shapes everything from immunity to energy levels to how steady your mood feels day-to-day. More and more research points to the gut microbiota—the “ecosystem” of bacteria and other organisms that live in your gut—as a key player in all this. When your gut is in balance, you’re more likely to feel your best. One of the easiest ways to nudge your gut toward health? Prebiotics and probiotics. These two aren’t just wellness buzzwords; they’re backed by stacks of clinical evidence—and they work even better together. So, what’s the difference between prebiotics and probiotics? Prebiotics are special fibers and plant compounds—the stuff you find in foods like garlic, onions, bananas, and whole grains—that feed the friendly bacteria in your digestive tract. Think of them as fe...

DIET, EXERCISE, AND WEIGHT LOSS MEDS ARE MORE EFFECTIVE TOGETHER  We tend to talk about medications, diet, and exercise as if they're rivals. But real, lasting health comes from the magic that happens when you use all three together. This isn't just about trimming your waistline—when these approaches combine, you unlock better metabolic health, a sturdier heart, and a foundation for lifelong vitality. Medications: Beyond the Bathroom Scale The latest weight loss medications (like GLP-1 receptor agonists) do more than help people lose weight. Studies have shown that these medications can help lower blood pressure, improve cholesterol levels, stabilize blood sugar levels, and even protect the liver. But—and here's the kicker—the real benefits don't stop at dropping a few pounds. These medications initiate profound changes in how your body processes energy, manages inflammation, and regulates insulin. That said, experts warn that medication works best as part of a bigger p...

HEALTHY AGING: OPTIMIZING WHAT YOU HAVE   Healthy aging isn’t just about adding years to your life—it’s about making sure those years are active, independent, and full of vitality. The research is clear: nutrition and physical fitness stand out as two of the strongest levers we have to shape how we age. Let’s start with food. What you put on your plate today can reshape the way you feel tomorrow—and years down the line. Older adults who consume a diet rich in fiber, lean proteins, healthy fats, and a diverse range of vitamins and minerals tend to experience fewer chronic illnesses, improved brain health, and greater independence. The Mediterranean diet is a favorite in scientific circles for a reason: it’s packed with vegetables, whole grains, and plant-based proteins that help fight inflammation, improve heart health, and stave off disability as the decades roll by (MDPI, 2022; Nature Medicine, 2025; MDPI, 2025). On the other hand, unplanned weight loss or limited access to health...

THE 4 X 4 EXERCISE METHOD   The 4x4 aerobic exercise method—also known as 4x4 interval training—has been gaining popularity in gyms and research labs for years, and for good reason. It’s a go-to form of high-intensity interval training (HIIT), loved not just for the serious fitness gains, but also for its flexibility. So, what makes this Scandinavian-born protocol so popular, and why do experts keep coming back to it? What’s the 4x4 Method, Actually? At its core, 4x4 interval training is simple: four bursts of high-intensity aerobic exercise (think 90 to 95% of your maximum heart rate), each lasting four minutes. Between these intervals, you catch your breath with three minutes of active recovery at a gentler 60-70% of your maximum heart rate. Start with a warm-up, finish with a cool-down, and the whole thing takes just 30 to 40 minutes. That’s part of its appeal. You can do it on a treadmill, a stationary bike, or even outdoors. It scales to your fitness level, too, which is why y...

LOW TESTOSTERONE: SYMPTOMS AND TREATMENTS  Low testosterone, or “low-T,” gets a lot of buzz in men’s health these days. Most people know testosterone drops as men age, but what counts as “too low,” and what to do about it, is still up for debate among doctors and researchers. What Low Testosterone Actually Feels Like You’ve probably seen lists of symptoms: low sex drive, tiredness that won’t quit, trouble building muscle, a bit more fat around the middle, and some foggy thinking. Guys often mention mood swings too—irritability, or even depression (see Huo et al., 2016, in PLOS ONE). But here’s the thing: these issues aren’t unique to low testosterone. Lots of other conditions can look similar, so you can’t blame “low-T” for everything. That said, research like a meta-analysis in JAMA Psychiatry found testosterone treatment might improve depression, mainly for men who’ve tried other options or truly have low levels (Walther et al., 2019). How Doctors Diagnose Low-T Doctors don’t ju...

  SEMAGLUTIDE PROTECTS THE CARDIOVASCULAR SYSTEM Forget everything you thought you knew about weight loss medications. A sweeping new study from University College London suggests that semaglutide — the drug behind Ozempic and Wegovy — does much more than help people shed pounds. Even for patients who barely lost any weight, the risk of heart attack and stroke still dropped by a dramatic 20%. The secret? It appears that this medicine is working its magic deep inside the body, altering factors such as inflammation, blood pressure, and the health of blood vessels — benefits that extend far beyond the bathroom scale. Massive Study, Big Surprises The research, published in The Lancet and backed by Novo Nordisk, tracked more than 17,000 adults with cardiovascular disease who were overweight or obese. Half of the participants received weekly semaglutide injections, while the other half received a placebo. The result: Both groups experienced a significant difference, with those on semagl...

MOST POTENT ANTIBIOTIC SO FAR, UNCOVERED A team of chemists stumbled on a game-changing antibiotic hiding in a place no one expected: inside a familiar bacterium that scientists have studied for decades. This molecule is 100 times stronger than existing antibiotics, shows no signs of resistance so far, and could finally turn the tide against superbugs like MRSA and VRE. Old Bacteria, New Tricks The breakthrough, led by researchers from the University of Warwick and Monash University, was made possible through creative thinking. Instead of searching for exotic microbes, the scientists looked more closely at Streptomyces coelicolor, a “model” bacterium famous for producing antibiotics and a familiar presence in labs since the 1950s. Buried in its regular antibiotic production line, they found a chemical intermediate named pre-methylenomycin C lactone. Nobody had ever tested it for antibiotic properties before. And that’s where things got interesting. According to Professor Greg Challis, ...

 EXCESSIVE SCREEN TIME NEGATIVELY IMPACTS CHILDREN'S HEALTH Kids and screens go hand in hand these days, but new research from Denmark suggests that those hours spent in front of TVs, tablets, or phones might be setting them up for future heart and metabolic problems. Researchers found that with every extra hour of recreational screen time, children and teenagers faced a higher risk of trouble: things like high blood pressure, high cholesterol, and signs their bodies aren't handling sugar as well as they should. Looking at over a thousand Danish kids and teens, the study found a clear pattern—more screen time meant higher chances of early warning signs for heart disease and metabolic issues. And when those late-night gaming sessions or binge-watch marathons robbed kids of sleep, the risk grew even worse. It’s not just guesswork; the scientists could actually see the impact in kids' blood, spotting a kind of “screen-time fingerprint” that hints at changes long before disease...

  EXERCISE DOES NOT SHORTEN LIFESPAN It’s time to toss out the idea that working out “spends” your heartbeats and shortens your lifespan. Thanks to new research out of Australia, we now know the opposite is true: physically fit people actually use up fewer heartbeats per day—even when you count all those sweaty workouts. This isn’t just a technicality. According to the study, athletes clock in with an average heart rate of just 68 beats per minute. Sedentary folks? They're up at 76. Multiply that out and you get a huge difference: over 11,000 fewer heartbeats every day for those who keep fit. That’s nearly 10 percent less work for your heart, every single day. Professor La Gerche, who leads the HEART Laboratory at St Vincent's Institute and the Victor Chang Cardiac Research Institute, sums it up like this: “Athletes’ hearts work harder during exercise, sure, but their lower resting rates more than make up for it. Over 24 hours, fit people’s hearts are actually doing less total ...

 LYMPHEDEMA: WHAT YOU NEED TO KNOW Lymphedema isn’t just about swelling — it’s a chronic, often frustrating condition that can reshape daily life. At its heart, lymphedema is what happens when the body’s lymphatic “drainage system” gets blocked or breaks down. Fluid starts to build up where it shouldn’t, usually in the arms or legs, and that swelling won’t go away. Sometimes, people are born with faulty lymphatic vessels (that’s called primary lymphedema). More often, it shows up after something damages the lymph system, like surgery, radiation, infection, or injury — especially in people who’ve had cancer treatments involving their lymph nodes. What’s really going on beneath the surface? When the lymphatic system can’t keep up, protein-rich fluid seeps into the tissues. The body tries to fix it, but that triggers a chain reaction: inflammation, fat deposits, and eventually scar-like tissue that makes the swelling even harder. The skin can become thick or leathery, increasing the r...

 Lead in Protein Supplements: Why It’s Still a Problem It's surprising that we still need to discuss heavy metals in our health products, but here we are. Recent research keeps turning up the same uncomfortable truth: some protein powders—plant-based, whey, or blends—contain traces of lead. In a few cases, those levels are high enough that, if you’re using these powders every day, you could be putting your health at risk. How Does Lead Get In There? It starts with the ingredients. Plants like rice and peas can soak up lead from soil or water, especially in areas where pollution is an issue. But even dairy-based proteins like whey and casein aren’t off the hook. Contamination can sneak in through water, ingredients, or even the machinery used in production. Recent studies (like one in the Journal of Trace Elements in Medicine and Biology, 2024) have found lead in both plant and dairy protein powders—though the plant-based ones tend to be worse. What’s the Risk? There’s really no saf...

NEW PAIN MED IS AS EFFECTIVE AS OPIOIDS   Cannabis-based pain medications are starting to make real waves as alternatives to the usual painkillers, especially opioids.  One name you might hear more about soon is MIRA, a compound pulled from cannabis that’s getting a lot of interest for how it handles pain differently. MIRA-55, in particular, stands out—it isn’t just another version of THC (the stuff in cannabis that gets you high). Its structure is unique, and it works in a completely different way. Instead of hitting the CB1 receptor hard like THC does (which is what causes that classic cannabis “high”), MIRA-55 targets pain without leaving patients feeling out of it. That’s a big deal for people who need relief but don’t want the head rush or mental fog that can come with medical cannabis (mirapharmaceuticals.com). What’s really interesting is what the research is starting to show. People with chronic pain who try cannabis-based treatments often report not just less pain, bu...

  HAIR LOSS PILL LINKED TO DEPRESSION AND SUICIDE It’s a pill millions have taken for the promise of a fuller head of hair. But for years, warnings about finasteride—the go-to treatment for male pattern baldness—have quietly grown louder. Now, a sweeping review by Prof. Mayer Brezis at the Hebrew University of Jerusalem is shining a harsh light on the drug’s hidden side: a long, troubling link to depression, anxiety, and even suicide. The evidence isn’t just a few scattered stories. Brezis’s analysis pulls together two decades of health records and adverse event reports from around the world, revealing a pattern that’s hard to ignore. Men who use finasteride are far more likely to struggle with mood disorders and suicidal thoughts than those who don’t. These trends appear in national databases across various countries, including Sweden, Canada, Israel, and the United States. So why hasn’t anything changed? Despite mounting reports and years of scientific concern, both Merck (the dr...