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.
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.
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.
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.
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.