Fasting Schedules
How to Start Intermittent Fasting: From 12/12 to 16/8 in Three Weeks
A Step-by-Step Introduction to Intermittent Fasting: Three Weeks, One Hour per Step, Without Hunger or Lapses.
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
Principles of the Method
Plate Rule: Half Vegetables, One Quarter Protein, One Quarter Fats
The only calculation in the method: how to put together any plate without scales or a calculator, what each part consists of, and where people most often make mistakes.
The Basics of Low-Carb Eating
Low-Carb Eating: Where to Start
What to remove from your day, how many carbs remain, what to fill your plate with, and what to do in the first few days.
Body & Wellbeing
Energy and “brain fog”: what changes
Why the post-lunch slump disappears, why the first few days can be difficult, and what cannot be promised.
Food and Shopping
Flax and chia seeds: two or three spoonfuls a day
Why you need them, how they differ from each other, and why you shouldn’t eat them without water.
Food and Shopping
Vegetables that grow above ground
A simple rule for dividing them: above ground—we take them, below ground—we don’t. Except onions and garlic.