PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

MUSCLE PROTEIN SYNTHESIS: THE SCIENCE OF MUSCLE BUILDING   Proteins play a central role in building muscle through a process known as muscle protein synthesis (MPS). When you consume protein, your body breaks it down into amino acids , which are then used as the building blocks to repair and grow muscle tissue—especially after resistance exercise or weight training . The combination of resistance exercise and increased protein intake is the most effective strategy for promoting muscle hypertrophy , or growth in muscle size (Nutrients, 2020) [ https://www.mdpi.com/2072-6643/12/7/2023 ]. Research has shown that muscle protein synthesis is maximized in young adults with an intake of about 20–25 grams of high-quality protein per meal (Journal of the International Society of Sports Nutrition, 2018)[ https://www.tandfonline.com/doi/abs/10.1186/s12970-018-0215-1 ]. Spreading protein intake evenly across meals throughout the day stimulates greater 24-hour muscle protein synthesis compare...

  MANGOS HELP MANAGE DIABETES A new study out of George Mason University found that eating one mango every day led to better blood sugar control and less body fat compared to supposedly “healthier” low-sugar snacks. Nutrition researcher Raedeh Basiri and her team conducted a six-month clinical trial, dividing volunteers with prediabetes into two groups: one group snacked on a fresh mango daily. At the same time, the other reached for a low-sugar granola bar. At the end of the study, those in the mango group weren’t just enjoying a sweet treat—they had improved their blood glucose, increased their insulin sensitivity, and trimmed down their body fat. The granola bar group? Not so much. What’s going on here? It turns out that sugar isn’t just sugar—at least, not when it comes in a whole food package. Mangos, like other fruits, deliver their natural sugars alongside fiber, vitamins, and nutrients. That combination seems to make all the difference, helping the body process sugar more e...

STRESS IMPROVEMENT WITH PROPER HYDRATION Ever noticed how you can feel frazzled for no apparent reason? It might be something as simple as not drinking enough water. A new study from Liverpool John Moores University suggests that even mild dehydration can cause your body to react to stress more intensely—raising cortisol levels, the primary stress hormone, by over 50% during challenging moments. The kicker? People in the study who didn’t drink enough didn’t even feel thirstier—yet their bodies were already showing clear signs of strain. They weren’t just more stressed in the moment; the spike in cortisol puts them at higher risk for long-term problems like heart disease, diabetes, and depression. Here’s what the researchers did: They split healthy young adults into two groups. One group drank less than 1.5 liters of fluid a day (that’s about seven cups of tea or coffee—less than the recommended amount). The other group met the daily guidelines: 2 liters for women, 2.5 liters for men. B...

EXERCISE: HOW IT CURBS HUNGER Here’s something to ruminate on: Scientists have uncovered the real reason why a good workout leaves you less hungry. A newly discovered molecule, called Lac-Phe, is produced in your body during intense Exercise—and it’s got a direct line to your brain’s hunger controls. When Lac-Phe shows up, it dials down the neurons that make you want to eat, while turning up those that help you feel full. In recent studies, mice with higher Lac-Phe levels in their system ate less, lost weight, and experienced no unpleasant side effects. This natural appetite-taming trick could be a game-changer for how we approach weight loss and overall health. The research, led by Baylor College of Medicine and Stanford University School of Medicine, along with their partners, has just been published in Nature Metabolism. Their findings add a new layer to what we know about Exercise and weight management. It’s not just that working out burns calories—your body is also making molecul...

ACETAMINOPHEN AND AUTISM: WHAT'S THE LINK? A central review by Harvard scientists has found that taking acetaminophen (Tylenol) during pregnancy could be linked to a higher risk of autism and ADHD in children. Autism, or autism spectrum disorder (ASD), is a developmental condition that affects how a person thinks, communicates, and interacts with others. It often leads to differences in social behavior, communication, and can come with unique strengths and challenges. The research, published in BMC Environmental Health, pulled together data from 46 different studies worldwide. The team, led by Andrea Baccarelli at Harvard T.H. Chan School of Public Health and researchers from Mount Sinai, used a rigorous review process to examine whether exposure to acetaminophen in the womb might influence a child’s brain development. Their findings suggest that when Tylenol is used for extended periods during pregnancy, the odds of a child developing autism or ADHD go up. Still, experts are caref...

  RUNNING SHOES: HOW TO CHOOSE THE BEST FOR YOU Picking the right running shoe isn’t about chasing the latest trend or sticking with a familiar brand. It’s one of the smartest moves you can make for comfort, performance, and keeping your body injury-free in the long run. Here’s what really matters when you’re shoe shopping, what can go wrong if you get it wrong, and why arch support insoles are more than just an afterthought. How to Find Your Perfect Running Shoe Start with your own feet. There’s no “one shoe fits all”—everyone’s stride, arch, and comfort level are different. Research shows that most runners pick shoes based on how they feel, experience, and most importantly, their unique arch type. That’s why specialty running stores are so valuable: they’ll look at your gait , analyze your foot shape, and help you try on a bunch of styles and brands until you find the one that feels like it was made for you. Two approaches can really make a difference: The “comfort filter”: I...

CANNABIS USE MAY INCREASE DIABETES RISK A sweeping new study from Europe and the U.S. has found that people who use cannabis face nearly four times the risk of developing type 2 diabetes within five years compared to those who don’t. The research, presented at this year’s European Association for the Study of Diabetes (EASD) meeting, analyzed health records from over 4 million adults and uncovered a surprising connection between cannabis and metabolic health. Despite earlier speculation that cannabis might help with inflammation or weight, this massive analysis found the opposite: diabetes rates were significantly higher among cannabis users, even after accounting for factors like cholesterol, blood pressure, and other lifestyle risks. The study took a close look at nearly 97,000 adults with cannabis-related diagnoses and compared them to over 4 million healthy individuals of similar age and health profiles. More than five decades, 2.2% of cannabis users developed diabetes, compared to...