Body & Wellbeing
Five common mistakes that slow down results
Hidden sugar, spoonfuls of fat, too little protein, small portions, and waiting according to someone else’s timeline.
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
Body & Wellbeing
Stress and lack of sleep: why your weight stalls
Why your weight may not budge even with an ideal diet, and what to do without changing your plate.
Food and Shopping
Sugar substitutes: erythritol and stevia
Allowed, but with a caveat: the sweet taste remains a habit, even when there is no sugar in it.
Body & Wellbeing
What to track instead of the scales
Six indicators that are more honest than a morning weigh-in, and how often to check them.
Metabolic Flexibility
Metabolic syndrome checklist: five numbers in one visit
Waist, triglycerides, HDL, blood pressure, glucose. Three out of five — syndrome, and weight has nothing to do with it. How to check yourself, what each item means, and why after six months of the method they are usually zero.
Metabolic Flexibility
Energy crashes after eating: why you feel sleepy after lunch
Lunch — and an hour later you can't work. It's not that you "overate"; it's a roller coaster: blood sugar rises, insulin overshoots, and blood sugar drops below normal. Reactive hypoglycemia, the afternoon slump, and how to eat so you have energy after a meal.
Metabolic Flexibility
Metabolic flexibility: why some can go 16 hours without eating while others «crash» after three
A healthy body switches from carbohydrates to fat overnight. A body fueled by sugar six times a day has forgotten how: without food for three hours — shaking and brain fog. It’s not character, but a rusty switch, and it can be fixed in a month.
Cholesterol and Heart
How to read a lipid panel: a five-step process without panic
Total cholesterol is the last thing to look at. Order: triglycerides, HDL, ratio, LDL in context, ApoB when in doubt. Ranges, pitfalls, and what to bring to the doctor.
Metabolic Flexibility
Ketones without the mystery: what they are, where they come from, and why you don't need to chase them
When fat burns quickly, the liver turns it into ketones — fuel for the brain. 0,5-3 mmol/L is normal without carbohydrates, not ketoacidosis. What they mean, how to measure them, and why strips aren't needed.
Cholesterol and Heart
Blood Pressure on a Low-Carb Diet: Why It Drops and What to Do About Your Pills
Insulin retains sodium and water — blood pressure rises. Insulin drops — water leaves, and blood pressure decreases by 5-15 over several weeks. What this means for people taking medication, and why salt is not the enemy.
Blood Sugar
Sugar swings: why you are hungry again two hours after eating
A teaspoon of sugar in five liters of blood is normal. A bun adds three more, the pancreas removes them with a surplus, and two hours later comes hunger, brain fog, and cravings. What the swings look like and why they do not happen after an omelet.
Cholesterol and Heart
Cholesterol on a low-carb diet: what rises, what falls, and what to do about LDL
Triglycerides down by a third, HDL up, blood pressure down — three heart markers moving in the right direction. And LDL, which rises in 20-30%. How to read this without panic or ignoring it.