Today we will discuss a tool that doesn’t require buying special products but demands a deep understanding of physiology. Intermittent Fasting (IF) is not about “skipping breakfast,” but about managing the insulin cycle and triggering autophagy processes. Pathophysiology of the process: What happens inside? Our metabolism switches between two phases: Anabolism (growth and storage) and…
Sometimes it happens: a person switches to healthy eating, consumes lots of vegetables, fruits, and legumes, but instead of feeling light, they experience bloating, cramps, and irregular bowel movements. In medicine, this is often associated with SIBO (small intestinal bacterial overgrowth) or IBS (irritable bowel syndrome). For such cases, we have the Low FODMAP protocol….
Often we look for the cause of inflammation, acne, or brain fog in complex deficiencies, forgetting the simplest thing — an individual reaction to a specific food. The elimination protocol is a temporary diagnostic tool. Its goal is to identify trigger foods. There are two main ways to carry it out. Method #1: “Radical Reset”…
Within the professional community, attitudes toward the Keto protocol are mixed due to its popularity in the fitness industry. However, for a physician, Keto is a tool for deep correction of mitochondrial dysfunction. We transition the patient from glucose-burning mode to using ketone bodies (beta-hydroxybutyrate), which serve as a “cleaner” and more energy-efficient fuel for…
For the professional community, LCHP is not a “bodybuilder’s diet,” but a pathogenetically justified method for correcting insulin resistance and combating sarcopenia (loss of muscle mass). We use this protocol when it is necessary to change the patient’s body composition: to burn visceral fat while preserving (or increasing) active cellular mass. Biological Mechanism Thermic effect…
If the Mediterranean diet is prevention, then the Anti-Inflammatory diet is therapy. We choose it when the body is in a state of “smoldering” systemic inflammation, confirmed clinically (elevated C-reactive protein, ferritin, homocysteine) or symptomatically (persistent weakness, chronic pain of any kind). Biological Mechanism The main goal is to eliminate “molecular mimicry” and dietary triggers…
Many people see the Mediterranean diet as a “vacation on a plate.” But for a physician, it is a clinically proven tool to reduce the risk of cardiovascular disease by 30% and dementia by 40%. It is a highly adherent diet: easy to follow for a lifetime. Biological Significance At its core is a high…
Health bloggers have overwhelmed us with diet recommendations, each with its own name, and each claimed to be the only effective one, to the point that the line between a “healthy plate” and a therapeutic diet has completely blurred in our minds. It is important to clearly distinguish: when we are supporting our resources,…
A woman complains that due to weight gain during pregnancy, flat feet have developed, resulting in foot pain. Exercise Routine to Address This Issue: 1. Strengthening the Short Foot Muscles The goal is to restore the arch by activating the muscles that support it: “Towel scrunches” with the toes (sitting or standing) — 2×10–15 repetitions;…
A healthy back is something we only take for granted in childhood and youth, and even then, not always. As we age, a healthy back becomes both a process and a result. Daily exercise, proper nutrition, ergonomic living spaces (mattress, pillow, desk, chair, monitor height, car seat, etc.), emotional balance, and more are necessary. Usually,…