Insulin, Thyroid and Weight
Iron and fatigue: why hemoglobin is normal but you have no energy
One in three women who menstruate lives with iron deficiency despite normal hemoglobin. Ferritin, symptoms, food, and when supplements are needed.
Journal
Nutrition, workouts and health — without giving up
In-depth articles on low-carb nutrition, intermittent fasting, strength training, sleep, stress, and recovery. No two-week diets or promises for summer — only what you can follow for years. Every article is signed by its author and reviewed before publication.
Blog topics
All topics and categories →44 articles · 5 categories
Nutrition
A maximum of 50–70 g of carbohydrates per day, fats making up 70–80% of the diet, and two or three meals without snacks within an 8–10-hour window. How it works and where to start.
10 articles · 3 categories
Fasting
All food within an 8-10-hour window, a 14-16-hour overnight break. How to choose the window, why one meal a day is not the goal, and who must not fast.
10 articles · 3 categories
Method
Nutrition, eating routine and movement as one system: without calorie counting, prohibitions or promised time frames.
16 articles · 4 categories
Women's health
What is different about women’s bodies and how this changes eating, fasting windows, and training: the cycle, insulin and the thyroid, perimenopause, the pelvic floor, hair, stress, pregnancy — and when a doctor is needed.
10 articles · 3 categories
Training and movement
Movement is the third pillar of the method: why work out if food determines weight, three types of movement, where to start, how a program is selected, strength training without dumbbells, walking, and when you need a doctor.
12 articles · 3 categories
Supplements and vitamins
Five evidence-based supplements that work, everything that doesn't, electrolytes as the foundation of the first weeks, and four tests that replace half of the medicine cabinet.
12 articles · 3 categories
Digestion and gut
What happens to the gut on low-carb eating and fasting: normal symptoms of the first weeks, fiber without grains, heartburn and the gallbladder, the microbiome and intolerances, and when a doctor is needed.
12 articles · 3 categories
Joint health
Three manageable things destroy joints: excess weight, inflammation from sugar, and lost muscle. How the method reduces the load on the knees, how to train with pain, and which supplements work.
12 articles · 3 categories
Body composition
Two women of the same weight can differ by 16% in body fat. How to measure the truth instead of relying on scales, what muscles and visceral fat do, why weight stalls, and how the body resists weight loss.
12 articles · 3 categories
Recovery and sleep
With the same calorie deficit, lack of sleep takes away 55% of fat loss. How sleep hormones, cortisol, and circadian rhythms affect weight, how to read resting heart rate, and which recovery tools work according to the data.
12 articles · 3 categories
Strength training
Grip strength predicts longevity more accurately than blood pressure. Why women need strength training more, how muscle grows, the three conditions for progress, home and gym programs, protein and creatine, and what to expect week by week.
12 articles · 3 categories
Habits and motivation
45% of the day — habits without conscious decisions. How to build them through environment, substitution, and identity; why motivation runs out in the third week; what to do about lapses; and which rituals set apart those who succeed.
12 articles · 3 categories
Metabolic health
Only 12% of adults are metabolically healthy, and weight has nothing to do with it. Waist, blood sugar, blood pressure, triglycerides, and HDL: what they mean, how to read them, and why the method changes them before the scales.
All articles
Insulin, Thyroid and Weight
Thyroid and weight: when it’s not about food
Hypothyroidism slows metabolism, and weight increases on the same diet. Which tests to take, at what levels to ease fasting, and how the method works with thyroid disease.
Insulin, Thyroid and Weight
Insulin resistance in women: signs, tests, and what to do
Weight won’t budge, you crave sweets, and after eating you feel sleepy — this is what insulin resistance looks like. Which tests to take, what the normal ranges are, and how the method helps reverse it.
Insulin, Thyroid and Weight
PCOS and low-carb eating: what really works
Insulin is at the root of most cases of PCOS. Why low-carb eating restores the cycle sooner than weight is lost, and what mistakes are made most often.
Cycle and Hormones
PMS and water retention: why you gain 2 kg before your period
3-5 days before your period, your weight increases by 1-2 kg — this is water, not fat. Where it comes from, what intensifies it, and how to reduce swelling without diuretics.
Cycle and Hormones
Cycle Phase Training: When It Is Hard and When It Is Easy
Strength, endurance, and recovery change throughout the cycle. Where to schedule heavy strength training, where to walk, and why it is normal not to set a record during the luteal phase.
Cycle and Hormones
Fasting and the cycle: when 16/8 works and when it causes harm
Intermittent fasting for women depends on the phase of the cycle. When the window can be kept strictly, when to shorten it, and what signs indicate that it is too much.
Cycle and Hormones
Appetite and the menstrual cycle: why you want to eat before your period
In the week before your period, appetite increases by 100-300 kcal — it’s progesterone, not weakness. How to structure your food around the phases so you don’t lose control.
Movement in Everyday Life
Workouts when your back or knees hurt: what you can and can’t do
When you need a doctor, what to do for lower back and knee pain, a table of substitutions for different limitations, how to tell “unfamiliar” from “not allowed,” and where to start.
Movement in Everyday Life
Recovery: sleep, rest between workouts, and muscle soreness
Where muscles actually grow, how to distinguish beneficial soreness from harmful pain, how much to rest, why lack of sleep takes away more than an extra workout gives, and what overtraining looks like in a beginner.
Movement in Everyday Life
Walking 7-10 thousand steps: why this is half the result
How many steps are actually needed, why ten minutes after a meal matter more than an hour in the morning, where to get steps during an ordinary day, and what to do in winter.
Home Workouts
Progress Without Records: How to Tell You’re Getting Stronger
Three measures of progress without weights or barbells, a three-line log, a monthly measurement, and what to do if there’s no change for three weeks.