PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

HATE EXERCISE?: MATCH TO PERSONALITY A new study from University College London (UCL) suggests that how much you enjoy exercise — and whether you stick with it — could have more to do with your personality than sheer willpower. The research, published in Frontiers in Psychology, found that matching your workout style to your personality type not only boosts your fitness but can also seriously lower your stress levels. Why Enjoyment Matters If you want to build a lasting fitness habit, it may be as simple as choosing activities you actually like. The UCL team set out to understand what makes some people love exercise while others dread it, looking beyond generic advice to explore how individual personality traits influence their approach. The Study in a Nutshell Researchers recruited 132 people with a mix of fitness backgrounds. Some participants joined an eight-week program that combined cycling and bodyweight strength training, while others acted as a control group with no new exercis...

    STRENGTH AND POWER: HOW TO ACHIEVE BOTH Strength and power are often mentioned together in the context of fitness, but they're not quite the same thing. Strength is all about how much force your muscles can produce — imagine picking up the heaviest weight you can manage for a single rep. That's your maximum strength in action. Power, on the other hand, is about how quickly you can use that strength. It's force combined with speed, or, in scientific terms, the rate at which you can perform work (force × velocity) [Wiley Online Library; Springer]. How to Train for Strength: If your goal is to get stronger, focus on using heavy weights and lower reps — typically between 1 and 6 reps per set, with loads of 80–100% of your one-rep max. You'll also want longer rests between sets. This approach targets both your nervous system (helping you recruit more muscle fibers) and your muscles themselves (increasing the size of your muscle fibers) [Wiley Online Library; Sports Medic...

MENOPAUSE AND DRY MOUTH Dry  mouth, or  xerostomia ,  is a common concern in menopausal women, and the consequences of dry mouth can lead to dental and other health issues if not addressed.   Several studies have investigated whether menopause leads to a measurable decrease in saliva production. Some research suggests an apparent reduction in both stimulated and unstimulated saliva among menopausal women, which aligns with increased reports of dry mouth.  Yet other studies have found inconsistent results, suggesting that not every woman experiences a drop in saliva output. Still, dry mouth remains a common condition and can significantly affect the quality of life for many (Minicucci et al., Australian Dental Journal; Mahesh et al., Journal of Clinical and Diagnostic Research; Mojabi et al., Frontiers in Dentistry). The causes are complex. Beyond hormones, factors such as stress (as indicated by higher levels of salivary cortisol) and changes in calcium and phos...

FARMER'S  CARRY: BUILD ENDURANCE AND STRENGTH The farmer's carry, also known as the farmer's walk, is a simple exercise: you pick up a heavy weight in each hand and walk. Despite its straightforward nature, peer-reviewed studies demonstrate that it delivers outsized benefits, which explains why it has become a go-to move in strength training routines. 1. Full-Body Strength and Endurance Carrying heavy weights while walking isn't just a test of your grip—it activates muscles from your shoulders and core to your hips and legs. Research indicates that loaded carries, such as the farmer's walk, improve overall muscular strength and endurance, particularly in the upper body and trunk, by simultaneously challenging multiple muscle groups and driving broad neuromuscular adaptations (Springer, ProQuest/TDL). 2. Grip Strength Holding onto those weights for the walk is one of the best ways to build grip strength. Studies comparing the farmer's carry to other exercises hav...

  TREADMILL WORKOUTS: STRENGTHS AND SHORTCOMINGS Treadmill workouts are a go-to option for many people thanks to their convenience and ability to deliver consistent cardio exercise. Like any workout, though, they have their strengths and shortcomings. Effectiveness and Key Benefits There’s strong evidence that treadmill routines can improve cardiovascular health, aid in weight loss, and enhance endurance.  For example, structured treadmill workouts have been linked to better postural balance and walking ability in older adults (Journal of Aging and Physical Activity, Wiley ). Treadmill-based programs have also demonstrated significant benefits for individuals recovering from strokes, including enhanced aerobic capacity and improved walking function ( AHA Journals ). And when it comes to cardiorespiratory fitness—one of the best predictors of long-term health—treadmill running remains a reliable way to make gains ( JAMA Network ). A specific treadmill protocol, known as the 12-...

  OVEREATING: CONTROLLING FOOD CONSUMPTION Overeating isn’t just about lacking willpower—it’s a complicated habit shaped by emotions, environment, and learned behaviors. Research shows that to stop overeating, you need more than just good intentions; you also need practical strategies that address the underlying reasons behind the behavior. 1. Understand Your Triggers Most people don’t overeat because they’re hungry. More often, it’s about stress, boredom, or being surrounded by food. Social situations and emotional states can quietly drive you to eat more than you need. Experts suggest that the first step is to pay attention to what’s pushing you toward food—what’s eating at you, not just what you’re eating [[Overcoming Overeating, Google Books]]. 2. Change Your Habits with Behavioral Strategies Behavioral interventions are some of the most effective tools for tackling overeating [[Journal of the American Dietetic Association]]. A few methods stand out: Self-Monitoring: Keeping a...

  INTERMITTENT FASTING: HORMONAL IMPACT Intermittent fasting (IF) has a wide-ranging effect on the body's hormones, influencing everything from metabolism to stress and reproduction.  Regarding metabolic hormones, IF reliably lowers insulin levels and improves the body's response to insulin, encouraging a shift from burning glucose to burning fat for energy.  Leptin, the hormone that signals fullness, usually decreases with extended fasting, reflecting lower fat stores and reduced calorie intake.  Ghrelin, often referred to as the "hunger hormone," typically increases while fasting, making you feel hungrier; however, this response can subside as your body adjusts to the routine.  There’s also evidence that IF increases adiponectin, a hormone tied to better insulin sensitivity and reduced inflammation. Several gut hormones that help control appetite and fullness—like GLP-1, PYY, and CCK—may also be positively influenced by IF, supporting weight management an...