FITTR

FITTR World's largest Community-first Fitness & Nutrition brand with 300,000+ amazing transformations.
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Recent advances revealed that physical exercise exerts powerful anticancer effects by mobilizing and"reprogramming" immu...
25/08/2025

Recent advances revealed that physical exercise exerts powerful anticancer effects by mobilizing and
"reprogramming" immune cells to target and destroy tumor cells more effectively.

Advances in single cell omics technology, enabled researchers to study how exercise impacts the expression of thousands of genes in different immune cell subsets.

Study found that a single workout, such as 20-60 minutes of running or cycling, quickly mobilizes key cancer-fighting immune effectors, especially cytotoxic natural killer (NK) cells and CD8+ T cells into the bloodstream. This acute immune boost leads over time to greater immune infiltration within tumors and delayed cancer growth.

Regular exercise further transforms the tumor microenvironment, increasing active T cells and beneficial antigen-presenting macrophages while suppressing pro-tumor immune cells. In laboratory models, immune cells taken trom people immediately after exercise have demonstrated stronger antitumor responses, reducing tumor burden and increasing survival in an experimental setting.

Overall, these findings highlight exercise not just as a preventive tool, but as an active anticancer agent at the molecular level, emphasizing importance of an active lifestyle for long-term cancer defense.

Sources- PMID: 38266673 | DOl: 10.1038/ s41598-023-33432-4

🔥 Transformation Highlights: Pulkit Garg 🔥 📉 Weight: 98 kg ➡️ 80 kg⏳ Time Taken: 6 Months💪 Coach: Anurag Mishra💡 Broke t...
25/08/2025

🔥 Transformation Highlights: Pulkit Garg 🔥

📉 Weight: 98 kg ➡️ 80 kg
⏳ Time Taken: 6 Months
💪 Coach: Anurag Mishra

💡 Broke through a stubborn weight-loss plateau with a personalized plan
🍽️ Created quick, simple & affordable diet plans for a busy student life
🤕 Recovered from elbow & wrist injury with safe, smart training alternatives
🧠 Built a stronger & more resilient mindset towards fitness
📈 Consistent progress with expert guidance & moral support
⚡ Learned how to stay fit without sacrificing lifestyle or sanity
🏋️‍♂️ Improved form, strength & injury prevention techniques
🥗 Developed long-term, sustainable eating habits
😊 Gained confidence & energy to perform better in daily life
🎯 Proved that the right plan + right coach = lasting results

✨ Transformation Highlights – Unnati Thakkar ✨📉 Weight: 92 kg ➝ 78.2 kg⏳ Time Taken: 1 Year🏋️‍♀️ Coach: Akash Rochlani💻 ...
24/08/2025

✨ Transformation Highlights – Unnati Thakkar ✨

📉 Weight: 92 kg ➝ 78.2 kg
⏳ Time Taken: 1 Year
🏋️‍♀️ Coach: Akash Rochlani

💻 Balancing a demanding tech job, motherhood & fitness abroad without household help.
🛑 Stopped waiting for the “perfect time” & chose to start NOW.
🥗 Built discipline with quantified meals & consistency.
🏋️ Workouts became her daily reset button, not just exercise.
🧘 Learned that self-care is survival, not selfishness.
💪 From 3 failed attempts in the past to building a lifestyle this time.
⚡ Gained more energy, patience & productivity in every aspect of life.
❤️ Grateful to her coach for belief & guidance through the journey.

👉 13 kg down, but what she’s gained is strength, balance & a lifestyle for life.

Visceral fat is the most dangerous type of body fat because it is biologically active and acts like an endocrine organ, ...
23/08/2025

Visceral fat is the most dangerous type of body fat because it is biologically active and acts like an endocrine organ, meaning it secretes hormones and chemicals that can harm health.

Visceral fat surrounds vital organs deep in the abdomen and releases cytokines that promote inflammation and increase the risk of heart disease. It also causes the body to become less sensitive to insulin, leading to a higher risk of type 2 diabetes.

Additionally, visceral fat produces a precursor to angiotensin, a protein that narrows blood vessels and raises blood pressure, increasing the likelihood of hypertension and cardiovascular problems.

A recent (Nature, 2025) cross-sectional study including 10,000 adults from NHANES data examined the ratio of lean body mass to visceral fat mass (LMI/VFMI) and its link to cardiometabolic health. The study confirmed that People with a higher lean mass to visceral fat ratio had significantly lower risks (70-90% lower odds) of these cardiometabolic disorders.

These associations persisted even after adjusting for age, s*x, lifestyle, socioeconomic factors, and medication use.

Another Nature published study found visceral fat to be crucial in predicting the onset of metabolic syndrome, which involves risk factors such as abdominal obesity, hyperglycaemia, hypertension, and dyslipidaemia, and is becoming a serious problem worldwide.

Reducing visceral fat through diet, exercise, and lifestyle changes is vital for lowering risks of serious conditions, disease prevention, and improving overall health. Studies have consistently highlighted that resistance training, aerobics, and HIIT lead to a significant reduction in VF content.

Sources:
PMID: 29480368
PMID: 39966964
10.1038/s41598-025-88167-1
10.3389/fphys.2022.1092794
https://www.health.harvard.edu/newsletter_article/taking-aim-at-belly-fat

✨ Transformation Highlights – Kanchan Ratnani ✨📉 Weight: 83 kg (postpartum) ➝ 76 kg (postpartum)⏳ Time Taken: 6 Months💪 ...
23/08/2025

✨ Transformation Highlights – Kanchan Ratnani ✨

📉 Weight: 83 kg (postpartum) ➝ 76 kg (postpartum)
⏳ Time Taken: 6 Months
💪 Coach: Abhijit Singh

Her Journey 💫
👶 9 months postpartum and determined to shine again
😔 Faced fears of losing her body after pregnancy
💦 Fought through tears, doubts, and struggles
🔥 Chose discipline and consistency every single day
🌸 Slowly regaining her glow, strength & confidence
🙌 With the right guidance and willpower, she’s transforming inside out

22/08/2025

Fittr in a parallel universe 🪐

✨ Transformation Highlights – Ankita Yadav ✨💪 Coach: Nafeesa Saleh📉 Weight: 86.9 kg ➡️ 76.4 kg🕒 Time Taken: 10 Months🏋️ ...
22/08/2025

✨ Transformation Highlights – Ankita Yadav ✨

💪 Coach: Nafeesa Saleh
📉 Weight: 86.9 kg ➡️ 76.4 kg
🕒 Time Taken: 10 Months
🏋️ Experience: Beginner ➡️ Confident Weight Training

🌟 Started as a beginner with little knowledge, now stronger and more confident with structured workouts.
🍽️ Overcame cravings and busy days by building discipline, not just relying on motivation.
💧 Built healthy habits: meal prepping, step goals, and staying hydrated daily.
🥳 Flexible meal plans allowed me to enjoy life without guilt.
🔥 Learned that fitness is not a “diet” but a sustainable lifestyle.
🙌 Grateful to my coach for her personal attention, realistic approach, and constant support.
💡 FITTR community gave me knowledge, structure, and the push to keep going.

This journey taught me that small wins, done consistently, bring BIG results. 🌈💪

4mg of Melatonin taken 3 hours before bedtime improves sleep drastically. While melatonin supplement is widely used for ...
21/08/2025

4mg of Melatonin taken 3 hours before bedtime improves sleep drastically.

While melatonin supplement is widely used for treating sleep disorders, there are inconsistencies in dosage and administration timing. A recent study unraveled the highest efficacy amount (minimal melatonin amount), and time before sleep for promoting sleep.�

Systematic review and meta-analysis of 26 double-blind RCTs conducted between 1987–2020 (1,689 participants, 22-73 years old, including insomnia sufferers and healthy volunteers). The main outcomes assessed were the change in sleep onset latency and total sleep time between melatonin and placebo groups.

Outcomes: The meta-analysis found a clear dose-response:
* Sleep onset latency and total sleep time improved most with doses peaking at 4mg/day.
* Taking melatonin 3 hours before the desired bedtime was significantly superior to giving it 30 minutes prior (the typical clinical practice).
* Effect size for sleep onset latency (how long it takes to fall asleep) was greater in those with insomnia (β = 0.50, p < 0.001); earlier administration also improved results (β = –0.16, p = 0.023) in such people.

Supporting study: Another study in the Journal of Clinical Sleep Medicine also found that melatonin dosing 3-6 hours before sleep advances the circadian phase and late dosing delays sleep. It also adds that low doses (≤0.5mg) are often preferred for phase-shifting, whereas higher doses are for sleep initiation (doi.org/10.5664/jcsm.8896).

Conclusions: This study demonstrates that melatonin’s sleep benefits are maximized with higher doses (up to 4mg) given several hours before sleep. Personalized approaches to melatonin usage are warranted to yield optimal effectiveness, especially in patients with pronounced sleep initiation difficulties. So, as the study shows, a melatonin supplement is more effective in reducing sleep onset latency in healthy volunteers compared to insomnia patients.

Source: PMID: 38888087

Note: Heterogeneity in participant characteristics was acknowledged. Most included trials excluded those with comorbidities, and long-term safety data remain sparse.

21/08/2025

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Our Story

Fittr (formerly known as SQUATS) is an online fitness platform and one of the fastest-growing fitness start-ups in India. Launched in 2016, Fittr is the one-stop-shop for all your health and fitness needs.

Our free app provides you with all the tools you need to start your fitness journey. You can also choose to enrol with any one of over 200 Fitness Coaches who are among the best in the industry.

Fittr has transformed the lives of more than 150,000 people by helping them lose weight, build muscle, and get shredded. We are on a mission to make 50 million people healthy.

Our offerings include: Online Fitness Consultation | Corporate Wellness | Health & Fitness Instructor | Healthy Food Recipe | Free Health & Fitness App | Online Fitness Training | Free BMR Calculator | Free Fat Calculator | Free Macro Calculator | Exercise Videos