Home Workouts
Posture, Back, and Core: The Program to Start With
What the core really is, six movements without a single crunch, a four-week program, and why it comes before strength training.
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
Home Workouts
How many times a week to work out: 2, 3, or 4
Why not every day, how to choose your number of workouts, how to arrange the days, and what to do on the others.
Home Workouts
Strength Training at Home Without Dumbbells: How to Progress Without Weights
Four ways to increase load without equipment—repetitions, tempo, pauses, and leverage—progression ladders for five movements and when bodyweight alone is no longer enough.
Getting Started with Training
How to choose a program: place, time, days, level
Five questions used to create a program: how to answer honestly, what to choose with a fluctuating schedule, why it is better to underestimate your level, and when it is time to change the program.
Getting Started with Training
Technique of Basic Movements: Squat, Push-Up, Plank, Bridge, Row
Five movements that form the foundation of home programs: what each one looks like when performed correctly, three common mistakes, and how to check yourself without a coach.
Getting Started with Training
First Home Workout: 20 Minutes, a Mat and a Chair
Three movements for three sets, the entire workout broken down by the minute, how many repetitions to do, and how to know that a set is finished. What to do in the second and third weeks.
The Method in Real Life
How much time the method takes: an honest weekly budget
Cooking, shopping, movement, and zero counting: how many hours a week the method takes after the adjustment, where time goes with regular food, and how to cook in two sessions.
The Method in Real Life
One Kitchen, Different Plates: The Method and the Family
How to stick to the method when your family eats normally: a shared base and different side dishes, children, a partner who is opposed, cooking and shopping for everyone—and how not to turn food into an argument.
The Method in Real Life
Method After 40: What Changes for Women and How to Take It into Account
Hormones, muscles, and sleep after forty: why previous approaches no longer work, how the method’s focus shifts — more protein, strength training, a gentle eating window — and what to do about belly fat at the same weight.
Principles of the Method
Movement in the method: the third pillar, not the main one
Why train if food handles weight loss: muscles, posture, energy, and sleep. How much movement is needed, where to start, and how to fit it into your day according to the method.
Principles of the Method
No Restrictions or Guilt: How the Method Treats Lapses
Why the method has no forbidden foods, how “no need to” differs from “mustn’t,” how much one lapse costs, and what to do after eating outside the method.
The Journey
Why Previous Diets Didn't Work and What's Different Here
Calorie deficits and restrictions lose out to physiology and psychology—how this method is structured differently and how to use past experience instead of fearing it.