PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

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, 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 vitality booster for ...

THREE MEALS A DAY: HISTORY AND SCIENCE The idea of eating breakfast, lunch, and dinner every day hasn't always been the standard. In fact, it's a relatively recent habit that has taken hold, mainly due to changes in society, work schedules, and culture—not because our bodies absolutely need it. Before industrialization, meal routines looked very different. Take medieval Europe: most people ate twice a day, with a hearty meal around midday and something lighter later on. The three-meal structure only really caught on as people moved into cities and factory work required everyone to be on the exact timetable (Carroll, "Three Squares: The Invention of the American Meal"). Western countries have spread this three-meal approach, but it's far from a global rule. Across time and cultures, when and how often people eat has shifted based on local customs, what food is available, and what's expected by society—not some universal biological need (Chiva, British Journal o...

  EXERCISE: NOT A WEIGHT LOSS  SOLUTION Going to the gym is a great start, but it might not be enough if your goal is to lose weight. New research in Current Biology shows that our bodies are pretty good at adapting to more exercise, so ramping up your workouts doesn’t always lead to burning more calories. The researchers behind this study say it’s time to rethink how we look at physical activity and the role it plays in weight loss. Their findings make one thing clear: diet has to be part of the equation, especially if you’re trying to manage your weight. “Exercise is essential 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 that exercise is great for your body and mind, and none of our work changes that. But if you’re trying to lose weight or reverse unhealthy weight gain, what you eat matters too.” It’s a familiar story—people start an exercise program, ...

  EXERCISE: IMMUNE SYSTEM BOOST EXPLAINED         For decades, scientists have been fascinated by the connection between exercise and inflammation. The story dates back to the early 1900s, when researchers noticed a spike in white blood cells in Boston Marathon runners after the race—a clear sign that something was happening in the body at a cellular level. Now, Harvard Medical School has shed new light on this mystery. Their recent study in Science Immunology suggests that exercise’s benefits aren’t just about stronger muscles or a healthier heart—they’re deeply tied to our immune system. Using mice as their model, the team found that when muscles get inflamed from working out, they summon a special group of immune cells called Tregs (regulatory T cells). These Tregs help the muscles use energy more efficiently and boost endurance. Tregs have always been known for keeping runaway inflammation in check, especially in autoimmune diseases. But this new research sh...

  OBESITY CANCER RISKS RISING Obesity is driving a sharp increase in cancer deaths across the U.S., with new research showing that deaths from cancers linked to obesity have tripled in the past two decades. The latest numbers, presented at ENDO 2025 by The Endocrine Society, paint a troubling picture—women, older adults, and minority groups, especially those in underserved and rural areas, are bearing the brunt of this crisis [The Endocrine Society, 2025]. Researchers analyzed over 33,000 deaths from obesity-related cancers and found the most significant spikes among Black Americans, Native Americans, and people living outside big cities. Dr. Faizan Ahmed, the study’s lead author, stressed how urgent it is to improve early cancer screening and healthcare access for high-risk groups. “Obesity is a major risk factor for multiple cancers, leading to substantial mortality,” Ahmed said. “Our results highlight the need for targeted public health efforts and equitable healthcare access” [...

  SEMAGLUTIDE: MUSCLE LOSS IN WOMEN Recent research points to a lesser-known effect of semaglutide, the popular weight-loss drug: it doesn’t just shrink fat. For women and older adults, especially, there’s a catch—losing muscle along with the pounds. The study, presented at ENDO 2025, tracked 40 adults with obesity over three months. Some took semaglutide, while others followed a structured diet and lifestyle program. Both groups lost weight, but up to 40% of the loss came from lean body mass—meaning muscle, not just fat. This effect was more pronounced in people who didn’t eat enough protein, which could actually lessen some of the drug’s benefits for blood sugar control. Researchers found that women, older adults, and individuals with lower protein intake lost more muscle mass on semaglutide. The more muscle they lost, the less their blood sugar improved—a crucial concern if you’re taking the medication for metabolic health. Dr. Melanie Haines, the study’s lead author, emphasized...