Introduction

“Your body’s current state is not a mystery — it’s a reflection of how you’ve treated it in the past,” the author writes.

But if you’re reading this, it means you’re searching for a different path.

Your weight, your energy levels, your overall well-being — none of it is random. It’s the result of years of habits and decisions.

But what if you could rewrite that history?

This book isn’t magic — but it is a kind of time machine.

Using clear, science-backed steps, it guides you through a full-body reset. You’ll finally understand why your body is reacting the way it is — and how to change it. Weight loss stops being a battle and starts becoming a natural side effect of healing.

Inside, we’ll talk about superfoods, meat, hydration, sugar — and something even worse than sugar. You’ll get simple, effective recipes I personally use every day — some original, others so basic and powerful that it’s almost criminal not to know them. I’ll even show you how to grow the beneficial microbes your gut craves — right at home.

This is a working system. A simple, enjoyable sequence of actions that triggers recovery first, and weight loss second — both powered by your body’s own design.

This book will strengthen your body and your spirit — no matter where you’re starting from.

And if your spirit feels broken… you’ll learn how to rebuild that too.

There is a way forward. And it starts right here.

Section 1. Why we gain weight

With every meal, even with a light snack (sandwich, chocolate bar, apple, pear, coffee with sugar, etc.), the pancreas produces insulin.

What is insulin?

Insulin is a growth hormone. It:

• absorbs sugar in the blood;

• causes cells and muscles to grow;

• participates in the formation of new muscle tissue;

• prevents muscle atrophy.

Some bodybuilders even take insulin or consume carbohydrates to increase its levels and increase muscle mass. It would seem that this is a very useful hormone. But why do people with hyperinsulinemia (excess insulin) often develop muscle atrophy?

Contradictions of insulin

Contradictions of insulin Insulin helps absorb potassium and magnesium.

Fact: But people with hyperinsulinemia suffer from a deficiency of these minerals. The higher the insulin level, the lower the potassium and magnesium levels in the body.

Insulin has a powerful anti-inflammatory effect.

Fact: However, in type 2 diabetes, when there is a lot of insulin in the body, inflammation only intensifies.

Insulin – an antioxidant.

Fact: However, in type 2 diabetes, when there is a lot of insulin in the body, inflammation only intensifies.

Insulin is an antioxidant

But people with excess insulin experience oxidative damage and complications from diabetes.

Insulin lowers uric acid levels.

Fact: However, in hyperinsulinemia, uric acid levels are elevated.

Insulin dilates blood vessels and lowers blood pressure.

Fact: But with metabolic syndrome, a person has high blood pressure, high cholesterol, and prediabetes.

Insulin reduces glucose production in the liver.

Fact: However, people with prediabetes and diabetes often wake up with high blood sugar levels (the “morning dawn” phenomenon).

What is really happening?

1. How insulin works

Beta cells in the pancreas produce insulin and release it into the blood in response to rising glucose levels.

Insulin interacts with receptors that regulate its production.

If there is too much insulin, the body blocks its binding to receptors. The body is smart and realizes that it does not need so much growth hormone, especially for people after adolescence, when the body has already grown.

2. Why does insulin resistance develop?

Frequent insulin releases due to large amounts of carbohydrates and sugar cause the body to defend itself. It blocks the receptors to prevent uncontrolled cell growth.

The result is a situation where insulin produced by the pancreas enters the bloodstream, but its receptors do not accept it because the body has blocked their function. At the same time, the glucose that caused the release of insulin also remains in the blood. Insulin has not performed its function—it has not processed the sugar.

• The receptors continue to request insulin because the blood sugar level is high.

• The pancreas begins to produce even more insulin.

• Insulin remains in the blood but does not work because the receptors are blocked.

3. Consequences of insulin resistance

• Tests show high insulin levels, but the body experiences a deficiency.

• Prediabetes, diabetes, high blood pressure, and inflammation develop.

• The more insulin there is, the worse the receptors work.

• The more carbohydrates there are, the stronger the insulin resistance.

4. How does insulin resistance manifest itself?

·        Feeling tired after eating.

·        Frequent nighttime trips to the bathroom.

·        Constant hunger and cravings for carbohydrates.

·        Metabolic syndrome (high cholesterol, blood pressure, sugar).

These are the most well-known symptoms, but here is the complete list:

·        Feeling hungry;

·        Not feeling full after eating;

·        Sleepiness after lunch;

·        Strong craving for carbohydrates (bread, cookies, crackers);

·        Elevated insulin levels;

·        High blood glucose levels;

·        High blood pressure;

·        High cholesterol;

·        Fatty liver;

·        Belly fat;

·        Dark folds on the neck, under the arms, in the groin;

·        Papillomas;

·        Fatigue during training;

·        Inflammation and pain (bursitis, arthritis);

·        Sleep apnea;

·        Poor sleep;

·        Morning dawn phenomenon (elevated blood sugar without food);

·        Slow metabolism;

·        Loss of muscle mass;

·        Loss of collagen in the joints;

·        Dizziness;

·        Depression, irritability, anxiety;

·        Acne;

·        Low testosterone.

Mistakes in treating type 2 diabetes

The worst thing a type 2 diabetic can do is take insulin. It only worsens resistance and increases the risk of complications.

According to medical professors:

•   80% of people suffer from insulin resistance.

• It increases the risk of cardiovascular disease by 540% (high cholesterol only by 30%).

Now it becomes clear why the above facts seem contradictory. A person has a lot of insulin in their blood, but due to resistance, it is not enough to perform its functions. This leads to prediabetes, diabetes, hypertension, and inflammation.

How to prevent insulin resistance?

Use “The Easy Way to Restore Health and Lose Weight” – hereinafter referred to as “The Easy Way” – by Biohacker Daimonix.

Sources of information:

https://pubmed.ncbi.nlm.nih.gov/14986904/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2764908/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5584741/ 

https://onlinelibrary.wiley.com/doi/abs/10.1111/1440-1681.13500

Thank you for reading! I value your feedback. 🚀

Section 2. “The Easy Way” - an easy start, beginner level

Avoid fast carbohydrates (sugar – white and brown, honey, syrups (maple, agave, corn), chocolate (milk, white), candy, lollipops, marmalade, marshmallows, baked goods (cookies, croissants, pastries, cakes), bread, bagels, lavash, rolls, pizza, pancakes, white flour pasta, chips, crackers, fast food (burgers, hot dogs, French fries), semi-finished products (dumplings, vareniki), sweet drinks (carbonated, packaged juices, energy drinks), cereals and starchy foods (white rice, semolina, corn, potatoes).

The number of calories is not important. The amount of carbohydrates is important; the fewer carbohydrates, the less insulin is produced. To feel full, you need 1.2 grams of protein per 1 kilogram of weight — that's what you can count on.

If I weigh 80 kilograms, then I need 80 * 1.2 = 96 grams of protein per day. On days when you don't eat at all, don't eat.

Create your own food window

This is the period of time during the day when you can eat. You can start with a simple option: you can eat for 8 hours, and then don't eat for the next 16 hours, but if you can, don't drink. I recommend opening your eating window in the first half of the day. That is, from 8 a.m. to 4 p.m. I can eat, and then from 4 p.m. to 8 a.m. I don't eat anything.

During the open eating window, try to eat twice: at the beginning and at the end of the window. Between these meals, refrain from snacks and drinks with sugar or sugar substitutes.

Don't worry if you don't always manage to stick to the eating window at first. If you feel very hungry, see Chapter 4, “Easy Introduction to Fasting and What to Eat While Fasting.” The main thing is not to stop the process, and over time it will become a pleasant habit.

I have described the simplest level of the eating window. It needs to be increased.

Reduce the size of the eating window to 4 hours and use the rule: “If you don't feel like it, don't eat.” There will be moments when you will keep the intervals for about a week, and you will be happy to continue them. This is a pleasant feeling that you haven't felt in a long time, so continue the duration without eating for a day, maybe two — watch how you feel. But don't fast for more than 2 days until you can maintain the interval for at least a month. This is necessary for the fat in your liver to decrease and for it to become healthier, and thus able to tolerate the time without food more easily.

At the beginning of overcoming insulin resistance, I ate every other day for several months. This approach suited me and gave excellent results.

Sometimes do 2-3-day fasts, and depending on how you feel, even up to 7 days of wet fasting. It is very useful to do dry fasting for up to 2 days. But don't do everything at once — start with a month of intervals.

After 2 months, I moved on to this level. The 4-hour/44-hour eating window is manageable for many and is liked by everyone who implements it. It is especially necessary for people with complete insulin resistance, prediabetes, and all types of diabetes. Once you have overcome it, you can switch to daily eating, for example, 2/22, and periodically do 2-3-day fasts. Over time, you can increase the size of the eating window to 8/16 hours. But such a transition is possible no earlier than a year after the start and only if all the points of the “Easy Way” are followed. This is the ideal option, of course.

During the closed eating window (when you are not eating), it is ideal to refrain from even drinking. Only sugar-free liquids are allowed. At the beginning of intermittent fasting, it is good to drink herbal teas and infusions. This can be green tea or an infusion of mint, rosehip, thyme, calendula, lemongrass — one or a mixture of your choice. Herbs provide phytonutrients, which will support the liver, and insulin will not be produced.

For more details, see Selction 4 “Easy Introduction to Fasting and What You Can Eat While Fasting”.

Perform antiparasitic cleansing

On the second day, start taking herbal tinctures for parasites. Drink alcohol tinctures – there are many options for “triple” tinctures for parasites available on the market. Choose or combine tinctures containing black walnut, wormwood, cloves, and chanterelle mushrooms. It is preferable that they be alcohol-based.

Recommended dosage:

• Day 1: 5 drops per 100 ml of water 3 times a day 30 minutes before meals;

• Day 2: 10 drops 3 times a day;

• Day 3: 15 drops;

• Day 4: 20 drops;

• Day 5: 25 drops;

• Day 6: 30 drops.

From day 6 onwards, take 30 drops 3 times a day until the end of 6 weeks. As the concentration of tinctures may vary, please follow the manufacturer's recommendations.

During antiparasitic cleansing, completely eliminate sugar and milk from your diet.

It is also good to eat 2-3 cloves of chopped garlic 15-30 minutes before meals, washing it down with water, green tea, or kefir.

A quarter teaspoon of turmeric several times a day is also an excellent antiparasitic remedy.

 A dozen pumpkin seeds on an empty stomach in the morning not only affects certain types of parasites, but also gives you:

Macronutrients (per 100 g of product):

✅ Protein – 24–30 g (source of plant protein, contains important amino acids such as arginine and tryptophan).

✅ Fat – 45–50 g (mostly healthy unsaturated fatty acids).

✅ Carbohydrates – 10–15 g (of which 5–6 g is fiber, which improves digestion).

✅ Calories – 550–600 kcal.

Fatty acids:

Linoleic acid (Omega-6) – up to 45%.

•   Oleic acid (Omega-9) – up to 25%.

•   Palmitic and stearic acids – about 30%.

•   It also contains a small amount of Omega-3, which supports heart and vascular health.

Vitamins:

Vitamin A (carotenoids) – supports vision and skin health.

Vitamin E (tocopherol) – a powerful antioxidant, up to 20 mg.

B vitamins (B1, B2, B6) – involved in metabolism and support the nervous system.

Vitamin K – necessary for blood clotting and bone health.

Minerals:

·       Zinc – 7–10 mg (up to 70% of the daily allowance) – important for immunity and reproductive health.

·       Magnesium – 500–550 mg – supports the nervous system and bone health.

·       Phosphorus – 1000–1200 mg – necessary for energy metabolism and strong bones.

·       Iron – 8–10 mg – helps prevent anemia.

·        Also contains potassium, manganese, copper, and selenium in smaller amounts.

Other beneficial substances:

·       Fiber – promotes healthy digestion and improves intestinal microflora.

·       Phytosterols (cucurbitol) – help lower “bad” cholesterol levels.

·       Cucurbitin – a unique amino acid with antiparasitic properties.

·       Antioxidants – protect cells from damage and slow down aging.

Pumpkin seeds are not only a delicious snack, but also a powerful natural remedy for strengthening health. Thanks to their high nutrient content, they support the heart, immune system, brain, and bones.

Do not fry them, but dry them at a temperature of up to 33 degrees Celsius.

Before starting antiparasitic cleansing, take purified bile salts for one day – three times a day before meals. Bile salts improve bile flow, preventing the bile ducts from being blocked by toxins released when parasites are destroyed.

For more details, see Chapter X, “Parasites”.

Drink apple cider vinegar with warm water every morning on an empty stomach as soon as you wake up

Mix 1-2 tablespoons of apple cider vinegar with 0.5-1 cup of warm water. You can add fresh lemon juice or a whole lemon chopped in a blender (with seeds and peel; the most useful part of a lemon is the seeds, followed by the peel, and then the zest).

Apple cider vinegar improves digestion, helps with bloating, indigestion, acid reflux, regulates blood sugar levels, reduces inflammation, and makes the liver less fatty.

For more detailed information on homemade apple cider vinegar recipes, including how I prepare it, please refer to Chapter 8, “The Easy Way,” which includes two of my apple cider vinegar recipes: regular and high in antioxidants.

Thank you for reading! I value your feedback. 🚀

Section 3. “The Easy Way” - Expert Level

Includes all items from the starter level, namely:

1.     Intermittent fasting.

2.     Consuming apple cider vinegar diluted in warm water every morning on an empty stomach.

3.     Regular antiparasitic cleansing.

Plus adde:

4.     Sports. Any kind of physical activity (at least physical education, and for those who can't, therapeutic physical education). Yoga is a great choice as both a primary and secondary sport.

5.     Sauna and cryosauna regularly. Once a week is the norm. At certain times, you may want to go more often — don't deny yourself, visit the sauna and/or cryosauna two or more times a week. There were times when I went to the sauna seven days a week. After the steam room, it is ideal to pour cold or initially cool water over yourself. Gradually lower the water temperature, making it cooler and cooler. In winter, after the steam room, I often plunge into an ice hole. The invigorating feeling you experience will motivate you to continue with pleasure.

6.     Hardening. Sun, rubbing, pouring, bathing in cold water (start with warm water and gradually lower the temperature). Regularly, ideally twice a day. It is important to understand that after rubbing or pouring cool or cold water, you should not wipe yourself dry immediately — let your skin dry naturally. If you swim in a river or lake during the cold season, it is important to dry off on the shore after swimming. At this moment, your immune system is being trained well. For more information, see Chapter X. Hardening.

7.     Healthy Keto diet. For more details, see Chapter 6. “The easy way” – healthy Keto.

8.     Prohibited and permitted foods

     Prohibited foods:

·        Sugar, honey, baked goods, pasta, cookies, pancakes.

·        Rice, wheat, peas, corn, barley, and similar high-carbohydrate cereal products (for more information on cereals and bread, see Chapter X. Bread).

·        Juices, sweet drinks, sugar-free cola or sugar-free Pepsi (they contain substances that are worse than sugar), alcohol.

·        Apples, pears, and other fruits high in fructose should only be eaten during the open food window.

Recommended fruits:

• Berries, avocados, and kiwis.

9.     Fasting Occasionally take two- or three-day breaks from eating, and live by the rule: “If you don't feel like eating, don't eat.” In the second month of practicing the “Easy Way,” I fasted for nine days in a row without planning it at all — I simply didn't feel like eating, so I didn't eat..

What happens to the body during fasting:

·        12 hours – testosterone surge. It is an anti-aging and main fat-burning hormone, involved in joint repair and protein synthesis.

·        18 hours – autophagy is activated, old damaged proteins and bacteria are recycled. Dangerous amyloid plaques in the brain are destroyed.

·        24 hours – glycogen stores in the liver are depleted, the body switches to ketones – an alternative fuel, and autophagy continues to gain momentum.

·        36 hours – the body begins to use its own fat and convert it into ketones. It starts with fat in the liver. This is the beginning of the transition to internal or endogenous nutrition. Inflammatory processes (arthritis, bursitis, autoimmune conditions) are weakened, the intestinal mucosa is restored, and cognitive abilities are improved. Thanks to autophagy, stem cell synthesis is triggered.

·        48 hours – active growth of stem cells, which can transform into any tissue needed by the body. The risk of cancer development decreases, mitochondrial production improves, and energy levels increase.

·        72 hours – even stronger stimulation of stem cells, significant strengthening of the immune system.

More details about fasting in the next chapter: "Selction 4. Easy introduction to fasting and what you can eat while fasting.”

10. Additional recommendations              

Quit smoking and drinking alcohol. If you don't know how, try hypnosis (see Selction 9.1, “The Mental-Subconscious Aspect,” for more details).

You probably know about the harm it causes, but people often believe that alcohol has benefits.

Oxford University conducted a study involving 25,000 people. The study lasted several years. Its purpose was to find out if there are any benefits to drinking alcohol. Do you know the answer? Well, as the study found, there are none. Even small doses of alcohol have a negative effect on the brain and heart.

I invite you to familiarize yourself with the materials of this study. Here is the link:

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31310-2/fulltext   

Thank you for reading! I value your feedback. 🚀

Section 4. Easy introduction to fasting and what you can eat while fasting

Start practicing prolonged fasting at least 2 months after starting intermittent fasting, or preferably after 3 months. During this time, your liver will lose weight, some of the fat and toxins will be removed from it, and it will become more efficient. It will be easier for it to cope with the stress of an unexpected and unprecedented interruption in its work. The first 50% of fat in the liver will disappear after 2 weeks of intermittent fasting. You will notice this by your slimmer cheeks and improved condition of your feet and fingernails.

How to easily start fasting

The first 48 hours are the hardest.

Ideally, you should start fasting with a dry fast for the first 24–36 hours, but this is not necessary. However, it is often easier to start fasting on a dry fast.

It can be psychologically difficult. Food gives you pleasure, which your brain will expect because it is used to receiving it regularly.

Then it will be effective to eat something on the first and or second day that will not interrupt the process of entering ketosis. Salted peanuts are very good - about 30 grams and drink green tea with cinnamon, or coffee with coconut milk and cinnamon. At this time, it is better for you to consume less spices if you do decide to have a snack. And this day, when you have only one such meal, you can already consider it a fast. Your body is already in ketosis. A third of a teaspoon of turmeric will also reduce hunger and speed up the body's entry into ketosis.

During these two days, it is better to be outside, in the sun, in the fresh air. After the first 24 to 36 hours, your testosterone levels will rise and you will feel a surge of energy.

Schedule a workout during this time, preferably outdoors. If you have not been exercising at all, then light running, slowly, with breaks and stretching after running is for you.

Here's what to do when you feel hungry in the first 24-36 hours or during a closed food window:

1.     Massage your abdomen, relax standing up and gently press the front and sides of your abdomen, inhale, pulling your abdomen in as far as possible, and hold your breath as long as you can. It is ideal to achieve 2 minutes of air retention. Repeat several times.

2.     Buy sea salt or pink Himalayan salt and put a pinch on your tongue. It has minerals and electrolytes that the body needs, then drink water.

3.     Drink mineral water with natural lemon - namely, sparkling water with bubbles and fresh lemon with skin and seeds. Drink more mineral water - right now your body needs minerals.

4.     A pinch of turmeric (it accelerates the transition to ketosis - when the body begins to feed on its own fat).

5.     A clove of garlic, green tea with ginger and cinnamon - this can solve many problems. They will provide the body with antioxidants, phytonutrients, vitamins and electrolytes.

6.     Drink a cup of coffee with coconut milk and cinnamon.

7.     Brew green tea with mint or lemon balm, lemongrass tea with mint is also a great option during fasting. I usually brew these teas with other herbs and/or mushrooms - the phytonutrients in herbs support the liver.

In the state of ketosis, you have a lot of energy and you don't feel hungry at all, because fat provides more energy than glucose. Both the brain and the heart like it better when the body is powered by its own fat.

Make it a point to go outside and feed the ants before you eat. They are the strongest creatures on the planet - give them the respect they deserve.

Drink plenty of mineral sparkling water while fasting.

“When switching to a keto diet, the body loses a lot of fluid because glycogen (a stored form of sugar) retains water. For every gram of glucose, there are 3 grams of water. When you reduce carbohydrates, this water is released, which can lead to dehydration. It's important to replenish fluids and electrolytes.” - Excerpt from Selction X - ”Common Mistakes with Water.”

Cold showers and massages are great for fasting

Short-term exposure to cold strengthens the immune system by increasing the production of monocytes and white blood cells that fight pathogens. It also activates the production of T-helper cells, the main tools of the immune system.

You can learn more about this and how to get started easily in Chapter X - “Hardening”.

What I list below, and in what quantities, can be consumed even during the hours when your food window is closed.

What and how much to eat during short and long fasting

If your food window opens daily, do not read this section. As long as you eat every day, don't eat or drink during closed hours, if you can help it.

However, if you are fasting for 2 days or more, you can eat (but it is not necessary) without interrupting ketosis

Important! During fasting, you cannot consume even a gram of sugar, honey, alcohol, or bread

·        You can safely eat so that you don't consume more than 50 grams of carbohydrates per day. That is, you need to count the amount of carbohydrates in what you are going to eat:

·        50-70 g of hard cheese with a cup of green tea (1.05-2.4 g of carbohydrates).

·        30 g of berries (strawberries or raspberries have 5-7 g of carbohydrates per 30 g).

·        1 chicken egg (0 g of carbohydrates).

·        Low-carb vegetables: spinach, lettuce, zucchini, broccoli, cabbage.

·        Once a week, I recommend eating up to 100 g of cod liver (0 g of carbohydrates).

·        1 carrot (approximately 10 g of carbohydrates per 100 g).

·        Peanuts, preferably salted (50 grams of peanuts are 8 grams of carbohydrates, but also 300 calories).

What happens to the body during fasting:

·        12 hours - a surge in testosterone. It is an anti-aging and the main fat-burning hormone, involved in joint health and protein synthesis.

·        18 hours - autophagy begins, old damaged proteins and bacteria are processed. Dangerous amyloid plaques in the brain are destroyed.

·        24 hours - the liver's glycogen supply is depleted, the body switches to ketones - alternative fuel, autophagy continues to increase.

·        After 36 hours, the body begins to consume its own fat and convert it into its own ketones. It starts with fat in the liver. This is the beginning of the transition to internal or endogenous nutrition.

·        After 36 hours, the inflammatory processes (arthritis, bursitis, autoimmune conditions) are also reduced, the intestinal mucosa is restored, cognitive abilities are improved, and stem cell synthesis begins as a result of autophagy.

·        48 hours - active growth of stem cells, which can be transformed into the tissue the body needs. The risk of developing cancer is reduced, mitochondrial production improves, and energy levels increase.

·        72 hours - even stronger stimulation of stem cells, significant strengthening of the immune system.

You should also know that there are several other preparatory practices for fasting, lasting several days or more. Here they are.

The simplest fasting is the complete exclusion of proteins. This will already be one of the simplest forms of fasting and will give the therapeutic effect of fasting. If you eat up to 800 calories a day, this will also be considered fasting and will give the therapeutic effect of fasting.

Section 5. The “Easy Way” - a confirmation of modern science

Intermittent fasting and the ketogenic diet have been the subject of intense scientific research in recent decades, although the concepts of intermittent fasting and carbohydrate restriction have been known for centuries. Ayurveda, which is thousands of years old, positively describes the principles outlined in this “Easy Way”. In this chapter, I will share the key scientific findings that confirm the effectiveness of these methods.

Intermittent fasting

Research on the effects of intermittent fasting on the human and animal body has been gaining popularity since the early 2000s. One of the leading scientists in this field is Dr. Walter Longo, who studied how periodic food restriction affects longevity and overall health. His research has confirmed that intermittent fasting can trigger important processes of cell regeneration and protection, as well as improve metabolism.

Healthy Keto

The ketogenic diet was originally developed in the early 20th century to treat epilepsy. Today, research has expanded to cover areas such as oncology, neurology, and even psychiatry. When I talk about healthy Keto, I mean the nutritional system proposed by Dr. Erik Berg, who adapted classic Keto to make it more balanced and beneficial for the body. Read more about this in Selction 6 “Healthy Keto”

Nobel Prize for autophagy research

In 2016, Japanese scientist Yoshinori Osumi won the Nobel Prize in Physiology or Medicine for his research on autophagy, a process in which cells “cleanse” themselves by removing damaged structures. This process is activated when the caloric content of the diet is reduced, especially during fasting.

Although the prize itself was not awarded for intermittent fasting research, it has contributed significantly to the understanding of how food restriction affects health at the cellular level.

Dr. Eric Berg and his approach

I have gained a lot of knowledge about the healthy keto diet and intermittent fasting from the work of Dr. Eric Berg.

Dr. Berg received his bachelor's degree and in 1985 entered Palmer College of Chiropractic, one of the best chiropractic schools in the United States. In 1988, he received his Doctor of Chiropractic, D.C. degree.

What is chiropractic?

Chiropractic - is a branch of manipulative medicine based on treatment with manual techniques without the use of medical instruments and drugs. In the United States, this profession is widely recognized and in demand, and in Europe it has gained popularity since the mid-20th century.

Dr. Berg's practical experience

Dr. Berg has trained and worked at leading chiropractic centers in the United States:

• 1989 - Internship at Sound Chiropractic, Lynnwood, Washington
• 1989-1998 - Work at Moll Chiropractic, Lancaster, California
• 1990-1993 - Private practice, San Diego, California
• 1993-1997 - Private practice, Shreveport, Louisiana
• Since 1997 - Director of The Health & Wellness Center, Alexandria, Virginia

Dr. Berg is convinced that medications have a quick effect, but only a change in diet can bring long-term results. Following this philosophy, he has helped thousands of patients, including doctors, scientists, engineers, and CEOs of large companies.

The “easy way”: the food system

The basic principles of the method:

Intermittent fasting - periods without food trigger the body's natural cleansing mechanisms

Apple cider vinegar - improves digestion and helps lower blood sugar levels

Healthy keto diet - the right fats, moderate protein, and minimized carbohydrates

When I started using this method, I didn't give up sugar, honey, and bread right away, but only limited my eating time - I created a food window for myself. Within two weeks, I noticed positive changes. Later, I completely eliminated harmful carbohydrates and started following a healthy Keto diet.

The first results inspire me to move on. Improved health and energy motivate you to continue, and soon this lifestyle becomes natural.

This method really works, and it can change your life. You should try it - and you will love how you feel!

Section 6. Healthy Keto

I'm not talking about the classic keto diet that was used to treat epilepsy in children. Our diet will include healthy fats and lots of vegetables, not just fish oil, as in classic Keto.

This is Dr. Eric Berg's healthy keto menu. The basic rule is to give up sugar, honey, bread, chips, pasta, cookies, pancakes, rice, wheat, peas, corn, barley, and other high-carbohydrate foods, as well as fast food.

Eat in such a way as to enter and stay in ketosis. To do this, follow the basic principles of Healthy Keto and control your carbohydrate intake - no more than 50 kcal of carbohydrates per day. This is the ideal option.

The basic principles of Healthy Keto

No more than 400 g of carbohydrates per day - get them from fresh and sauerkraut vegetables with fiber. Approximately 400 g of vegetables is 50 kcal of carbohydrates.

Fats and proteins can be eaten in any amount, but keep in mind that they also contain carbohydrates.

When the body switches to ketones, it begins to use its own fat as fuel, starting with fat reserves in the liver. The heart and brain love this type of energy! In addition, after 36 hours, autophagy is triggered - and the body begins to “eat” damaged proteins.

To control the amount of carbohydrates, just google or ask ChatGPT: how many carbohydrates are in 100 g of a particular product.

Carbohydrate content in 100 g of vegetables

Carbohydrate content in 100 g of vegetables - Sauerkraut - 3-5 g

- Broccoli - about 7 g

- Cauliflower - about 5 g

- Brussels sprouts - about 9 g

- White cabbage - 5-6 g

- Red cabbage - about 7 g

- Radish - 3-4 g

- Radish - 3-4 g

- Arugula - 3-4 g

- Sorrel - about 3 g

- Watercress - less than 1 g

- Kohlrabi - 6-8 g

- Dill - 7 g

- Spinach - 1 g

In terms of calories, you can eat as much as you want within your food window.

An example of a meal:

A couple of liters of fresh or sauerkraut salad. Ideally, cruciferous vegetables: broccoli, cabbage, radish, radish, beets, and others. Also, fresh or dried herbs.

Fish, liver, grass-fed veal.

4-5 chicken eggs with semi-raw yolks (yolks have more protein than whites).

9 signs you're in ketosis:

1.     No “keto flu” and side effects.

2.     Weight loss (especially in the first 1-2 weeks).

3.     Clothes fit more freely - visceral fat disappears.

4.     A surge of energy - ketones provide more fuel than glucose.

5.     Improvement of cognitive functions - concentration, memory.

6.     Reduced inflammation and pain.

7.     Feeling full after eating.

8.     Improved mood.

9.     Absence of constant hunger - the body uses its own fat reserves.

8 Healthiest Foods for Healthy Keto:

1.     Sauerkraut is low in carbohydrates, high in fiber, vitamins C, K2 and U.

2.     Arugula - phytonutrients, good for the liver and heart.

3.     Salmon (preferably wild, the fattest) - rich in omega-3, potassium, zinc, calcium.

4.     Cod liver - omega-3, vitamins A, K2, D, iodine.

5.     Beef steak (grass-fed) - iron, vitamins B, phosphorus, zinc, selenium.

6.     Pecans - the least carbohydrates among nuts.

7.     Extra Virgin olive oil - healthy fats and antioxidants.

8.     Chicken eggs (organic) - choline, vitamins and mineral.

Healthy Keto is not just a diet, it's a way of life

By following these recommendations, you will lose weight, improve your mood, sleep, memory, and overall well-being.

How is Healthy Keto different from the classic keto diet? Healthy Keto is the result of years of research by Dr. Eric Berg and his team. His book “Keto Menu for 2 WEEKS” contains 62 recipes for Healthy Keto.

The main ingredients of Healthy Keto are:

✅ Vitamin C - neutralizes the effects of sugar and insulin.

✅ Omega-3 - wild salmon, cod liver, oily fish.

✅ Phytonutrients - normalize estrogen levels.

✅ Vitamin B1 - sunflower seeds, nutritional yeast, bacon.

✅ Potassium and magnesium - 7-10 glasses of vegetables per day.

 ✅ Lodine and iron - seafood, algae, red meat.

My personal experience

I gradually switched to Healthy Keto products. Within 2-3 months, I consistently felt better and lost weight.

I enjoy these foods: cod liver, broccoli, cabbage, red fish, red caviar, hard cheeses, dark chocolate, peanuts...

Conclusion:

Healthy Keto is cool! The most effective is a combination:

✅ Interval training

✅ Healthy Keto menu

✅ Giving up sugar and bread

✅ Physical activity

✅ Saunas, cryosaunas, bathing in cold water

✅ Fresh air and sunshine

“The Easy Way is a complete system. Use it comprehensively and the result will not be long in coming!

Sources of information:

1.      https://pubmed.ncbi.nlm.nih.gov/16136122/ 

2.     https://pubmed.ncbi.nlm.nih.gov/21443487/ 

3.      https://pubmed.ncbi.nlm.nih.gov/29149823/ 

Section 7. How our body works without intermittent fasting

When you do not observe meal intervals - that is, you do not take breaks for at least 13-14 hours a day every day - your body does not activate the function laid down by the Creator - the production of testosterone after 13-14 hours without food.

Testosterone increases energy and promotes fat burning. After processing its own fat, the body receives more energy than during the breakdown of glucose. However, if there is glucose in the body, it first uses it up and then switches to its own fat reserves.

If you do not observe fasting intervals, snack frequently, especially when eating sugar, then insulin is produced every time you eat. Its frequent release leads to the fact that the body loses sensitivity to it - insulin resistance occurs.

Insulin resistance: a hidden danger

Insulin resistance is a condition in which the pancreas produces large amounts of insulin, but the receptors stop responding to it due to its excess. As a result, the pancreas continues to produce even more insulin, and its blood levels remain elevated. This prevents the use of fat as an energy source.

Read more about this problem in Selction 1. «Why we gain weight».

Signs of problems with peripheral blood vessels

One of the first symptoms of peripheral vascular disease is erectile dysfunction. Other possible signs are:

• cold feet
• pain in the legs
• cramps in the calf muscles;
• discoloration of the skin of the lower leg and ankles
• red rash;
• increased pigmentation in the lower part of the legs;
• slow wound healing;
• hair loss on the lower legs.

Erectile dysfunction is not just a local problem

In fact, erectile dysfunction is not just a separate problem of the penis, but a more global vascular dysfunction. To restore an erection, it is necessary to restore the endothelial layer of blood vessels so that the circulatory system works properly.

The main cause of vascular problems is insulin resistance

Poor nutrition is the main cause of damage to the endothelial layer of blood vessels. If you want to solve the problem with insulin, the best solution is to use the Easy Way method. Intermittent fasting will help to normalize insulin levels, improve vascular function, and overall health.

Section 8. Two recipes for homemade apple cider vinegar

Recipes for classic apple cider vinegar and vinegar with a high antioxidant content

In the first part of the book, I wrote about the need to drink one or two tablespoons of apple cider vinegar diluted in a glass of warm water in the morning on an empty stomach. So, I have improved this recipe a bit. I made the apple cider vinegar myself, but I added powerful antioxidants to it - turmeric and red pepper.

Red pepper is also an antioxidant, has anti-inflammatory properties, and can speed up metabolism and promote weight loss.

Actually, the idea didn't come to me in a dream. I saw a similar composition in the top apple cider vinegar manufacturers and decided to recreate it. Since Dr. Berg recommends consuming more turmeric in the diet, as it is one of the most powerful antioxidants, the result was excellent.

Apple cider vinegar recipe with a high antioxidant content

and also:

Recipe for classic homemade apple cider vinegar

Take about 2 kg of unwashed, preferably freshly picked from a tree, sweet apples. The main thing is to remove the rotten parts, if any. You can also use unsweetened apples, but the important point is that they must be unprocessed, not those sold in supermarkets, but from a tree or carrion. Unwashed apples retain natural yeast, which is necessary for fermentation in the manufacture of apple cider vinegar.

1. Cut the apples into four pieces and put them in a three-liter jar.
2. Add 20 g of turmeric, 20 g of red hot pepper, 200 g of honey, then fill the jar with water, leaving about 1 to 1.5 inches of space at the top.
3. Stir, cover the jar with a thick cloth or, like me, a rubber dishwashing cloth (secure with an elastic band), and put it in a warm, dark place until the next day.
4. The ideal temperature is between 73°F and 81°F (23°C to 27°C).
5. The next day, open the jar, mix the contents and close it again. Repeat this for 12 days in a row.
6. After 12 days, strain the contents of the jar through several layers of gauze.
7. Return the liquid to a clean jar, add two more tablespoons of honey and mix thoroughly.
8. Close the jar with a thick cloth, secure it with an elastic band and put it in a dark, warm place for 7 weeks. Important: do not shake, stir, or move the jar.
9. After 6-7 weeks, a film forms on the surface - the vinegar uterus. Carefully remove it, put it in a separate container, add a little ready-made vinegar and use it to prepare the next batch.
10. Carefully pour the vinegar into a clean jar, pour out the rest with the sediment.

Done! Take 1-2 tablespoons per glass of warm water on an empty stomach every morning.

You can also make classic homemade apple cider vinegar. Follow the same recipe, but do not add turmeric and red pepper.

Section 9. “The Easy Way” - in short

A person is born healthy. The first cause of disease is poisoning. You just need to eat once a day. The Creator has built into our body the functions of self-regulation and self-purification, and they work only when we rarely eat.

When humans appeared on this planet, there were no refrigerators, electricity, or restaurants, and few people ate three meals a day or snacked on a cup of flavored latte with sugar, cream, and a croissant.

The Creator gave you an “easy way” to produce the fat burner adrenaline, the sugar absorber insulin, and stem cells. All you need to do is not eat often, and the body's natural processes will start working as nature intended.

But instead of using these opportunities, many people ask God for health.

Maybe you should stop asking?

Thank the Creator for having already given you everything.

Use these gifts - it is the best way to have excellent health and well-being for many years.

Section 9.1. Mental - subconscious side

Our brain controls us. It doesn't know what it might be like to do this or that. It knows the tides of pleasure or negative emotions. And it always directs us there to get pleasure.

Food often brings pleasure and that's enough for it.

The brain does not know anything about insulin resistance, about how alcohol destroys the liver, that the body first processes glucose and then its own fat, about the dangers of smoking cigarettes, which contain ammonia, nitrate, cow urine, processed tobacco trunks and branches. Tobacco leaves are usually not in cigarettes, they are used to make cigars.

Let's solve it. You won't be able to control your brain, so you can try for another 30 years to make sure. It's your time...

You can negotiate with your brain through pleasure.

First, coldly calculate the exact algorithm for eating and taking an antiparasitic, regular training, meal intervals, and leave only good foods.

And then this tension in change - for him, any change is “heavenly punishment” - resists “like a girl on a publication.” Usually, the brain is virginal all its life. It loses its virginity when it falls in love and regains it again if love fades away.

When you feel better, the brain gets high and wants to continue. There's no stopping you at this point.

And while he hasn't felt it yet, he will resist. Therefore, present it to him as a promise of feeling better on the 3rd day. Remember how you felt as a teenager and offer him a return to that young state. He remembers everything and will surely want to feel the buzz of feeling better.

Tell him that he is needed here too.

Explain that you need his help in: observing food intervals, avoiding cereals, bread, cereals (you can eat bread mixed with sourdough, preferably, so that the dough has been fermenting for 2-3 days. Then the bacteria from the sourdough eat gluten), and following Healthy Keto is when you eat sauerkraut, avocado, lightly salted salmon, cod liver, veal, broccoli salad, and other delicious Healthy Keto foods described in Chapter 6 of this book. And your brain will help you - the more your brain gets high, the healthier your body will be. Because you don't want to be sick, and your brain just wants to have fun, because it hasn't felt sick yet and therefore doesn't think about it. And you can't explain to it that you can, but it can't. And he is in charge of us. So show him the thrill of feeling better - he will appreciate it and become your ally for years to come.

Often the cause of obesity is psychological trauma that lives inside you. Some people eat them, some drink alcohol, others suffocate in cigarette smoke. But stress is evil. You definitely do not need them.

How to solve the problem?

Hypnosis is a perfectly normal option. But it is important to choose the right hypnotist. You don't want someone who puts blocks on food, smoking, or alcohol. You need someone who removes blocks to a healthy and happy life.

The hypnotist who will pull out what hurts you during the session will show you, and you will decide whether to keep it or let it go forever.

If you let go, a lot of space will be freed up, and it is important to fill it with something.

What's next?

When a person stops drinking, smoking, or gambling, they have a lot of time and money, as well as energy.

Imagine how the life of a gambling addict changes when a hypnotherapist frees them from this craving. Or a drug addict who has gotten out of the system.

But what happens next? Where will fate throw them after the session?

Liberation and new life

There is an important point here:

When working with a hypnotist, you need not only to clear the subconscious mind, but also to fill the vacant space.

This is the key point.

You don't need to tell the hypnotist what to fill it with - it's his or her job.

If your “head” is fine, this chapter is not for you.

But if you have realized the problem, then you should be afraid of yourself most of all.

After all, your fears and anxieties don't exist anywhere but in your head.

Ask yourself: do they do you good or harm?

If they do, leave them behind.

If they do harm, free your head, and they will disappear forever, because they have nowhere else to live.

Often, after sessions with a good hypnotherapist, people's lives change dramatically.

But even if you're mentally fine, don't forget:

when 90% of your liver is no longer functioning, you won't feel it.

Mental health contributes to good health,

but it will not stop the destruction of your liver.

But the lack of mental health, stress, anxiety and fears

are the poison that destroys your liver.

Your fears and anxieties are hungry predators,

and you are their tasty prey.

They do not want to give up such a tasty morsel.

Section 9.2. Body, Spirit, Soul

We have a body, a spirit and a soul.

A strong Spirit is always good.

How can you check if you have the Spirit?

If you ask yourself this question, it means that you don't have it.

But the use of the “Easy Way” helps to form the Spirit.

How does it work?

If the Spirit is present, the body can still suffer from improper use.

Everyone has a weak spot in the body, and it is the one that breaks down first if you use the body incorrectly

However, constant use of the “Easy Way” strengthens the Spirit and heals the Body.

Soul wounds and their impact

Emotional pain primarily affects the Spirit.

Weakening of the Spirit → decrease in immunity and energy defense of the body.

Therefore, it is important to cleanse the Soul of psychological trauma.

How to do this?

🔹 Hypnosis is an excellent method for identifying, analyzing, releasing and healing emotional trauma.

🔹 Under hypnosis, you can identify the trauma, analyze it, evaluate it, and let it go.

🔹 When you get rid of it, it will stop eating up your life energy.

Microdosing fly agaric

Red, royal and panther fly agaric are excellent tools for deep work with the Spirit and Soul.

Recommended dosage:

0.5 g 3 times a day for three weeks

Then - a two-week break

The course is 6 months

After that - 6 months without fly agaric

A proven method that works for me and my friends.

Additional effect:

Aversion to alcohol

Loss of cravings for drugs

Desire to quit smoking

The combination of fly agaric and crested ergot works even more powerfully.

               Section X

          Section X. Stress

During stress, the hormone cortisol is produced.

The main thing you need to understand is this hormone:

1.        Turns off the immune system.

2.        Releases glucose into the bloodstream.

3.        Increases blood pressure.

4.        Triggers other defense mechanisms.

This hormone is activated when you run away from danger, such as a tiger or wolves. At such moments, the body does not need immunity, it needs energy and strength to “escape”.

But if you're nervous about minor problems, your body receives the same dose of cortisol as if you were in real danger.

→ Do you need it?

👉 Intermittent fasting increases stress resistance.

                    Section X. Cholesterol

In some cases, high cholesterol is not a problem.

However, if you have high LDL (especially small and dense particles) or high cholesterol in general, you should consider lowering it.

Important facts about cholesterol:

✔ The body produces more cholesterol than we get from food.

The main way to eliminate cholesterol is through the bile ducts with the help of bile salts.

Bile salts act as a detergent: they break down fat and lubricate the colon.

Bile deficiency can cause constipation.

What carbohydrate can lower cholesterol?

Usually, carbohydrates raise cholesterol (for example, sugar), but fiber lowers it.

✔ Recommendation: Eat 7-10 glasses of greens a day. Fresh or sauerkraut.

✔ Why it works.

Vegetables contain phytonutrients, minerals, vitamins and fiber.

🔹 Fiber binds cholesterol and stimulates bile production, helping the body to eliminate it.

🔹 Does not affect sugar and insulin levels, but nourishes beneficial intestinal bacteria.

It is important to remember: insulin resistance increases the risk of cardiovascular disease by 540%, while cholesterol increases the risk by only 30%.

Section X. Sugar

Many people are aware of the negative effects of sugar consumption, such as:

🔸 Weight gain.

🔸 Destruction of teeth.

🔸 Fatty liver.

🔸 High cholesterol levels.

🔸 Acne

🔸 High blood pressure.

🔸 Weakening of the immune system.

But sugar affects the body even more deeply, causing mitochondrial dysfunction associated with metabolic disorders.

How to improve mitochondrial health?

✔ Healthy keto diet.

✔ Physical training.

✔ Cold therapy.

✔ Intermittent fasting.

Physical activity at an altitude of 2400+ m.

✔ Stress reduction.

✔ Quality sleep.

✔ Avoidance of alcohol.

✔ Foods rich in phytonutrients and nutrients.

I follow most of these points.

 Alcohol: I haven't completely given up, sometimes I drink beer during the food window. But I am going to give it up completely and I strongly recommend you.

Little-known side effects of sugar:

⚠ Fatty liver, fat on the abdomen.

⚠ Problems with vision, kidneys, arteries.

⚠ Fatigue, anxiety.

⚠ High cholesterol and triglyceride levels.

⚠ Tooth decay (I was a frequent patient of dentists until I started drinking apple cider vinegar on an empty stomach - now I have no hint of tooth decay!)

⚠ Higher risk of cancer.

⚠ Insomnia.

⚠ Frequent urination, fluid retention.

⚠ High blood pressure

Unexpected consequences of sugar:

⚡ Infertility in men (low sperm count, erectile dysfunction).

Infertility in women (PCOS, high androgen levels).

Increased aldosterone (water and salt retention → edema, hypertension).

⚡ Growth of candidiasis.

⚡ Activation of genes that cause neurological disorders (bipolar disorder, dementia, Parkinson's disease).

⚡Impaired learning ability.

⚡Insulin resistance.

⚡High heart rate.

⚡ Hypoglycemia (nervousness, tremors, carbohydrate cravings).

Sugar is sandpaper for your blood vessels.

But there is something even worse!

👉 Starch.

🔹 Not the one in potatoes, but processed powdered starch.

🔹 Even worse - maltodextrin.

⚠ It is as dangerous for the body as starch!

⚠ Maltodextrin is added to bread and many other products.

⚠ In cooking, it is used as a thickener, stabilizer and texture enhancer for dough.

             Section X. Bread

Bread is a gentle killer.

Wheat contains opioid peptides that act like drugs.

👉 Try eating without bread - you may not feel as comfortable as when you eat with bread.

Why?

📌 Bread is an anesthetic.

📌 When you eat it, it masks the discomfort in your stomach.

📌 If you have had an inflammation, bread temporarily “extinguishes” the pain.

But the problem remains and progresses.

Opioids in bread “hide” even minor stomach problems through anesthesia, preventing you from feeling them.

And when you still feel discomfort despite the effect of bread's “anesthesia”, it means that the situation has already seriously worsened.

Why bread is bad for you?

Yes, bread contains vitamins, minerals, and some fiber (but much less than vegetables).

🚨But it also contains phytic acid, which blocks the absorption of minerals.

🚨Bread is all carbohydrates.

🚨After digestion, it turns into sugar → causes insulin spikes → contributes to weight gain.

Gluten is a poison for the intestines

👉 All grains, especially wheat, contain high amounts of gluten.

👉Gluten is a collection of proteins, one of which is gliadin.

Gliadin is an opioid peptide that affects the body in a similar way to morphine.

📌One of the effects of opiates is to increase the level of endorphins (they make you feel good and pleasant).

📌That's why people love bread so much!

Bread causes a mild euphoria, to which a person subconsciously becomes addicted.

Bread and intestines

Gluten atrophies the villi in the small intestine, which are responsible for absorbing nutrients.

This is called celiac disease.

Symptoms:

🔹 Bloating.

🔹 Diarrhea.

🔹 Abdominal pain.

But celiac disease can be asymptomatic.

❗ If you have a “gluten intolerance”, it means that you already have intestinal problems.

❗But even without classic symptoms, gluten is harmful to the body:

🔻 Depression

🔻 Anxiety

🔻 Autism

🔻 Schizophrenia

🧐 Studies confirm that these disorders can be caused by the consumption of bakery products.

Cereals, bread and Omega-6

📌 Cereals contain a huge amount of omega-6 fatty acids.

The ratio of Omega-3 to Omega-6 in bread is 1:22.

What does this mean?

🔹Omega-6 causes inflammation and destroys the intestines.

🔹The walls of the small intestine become covered with “holes”.

🔹Through these “holes”, proteins enter the bloodstream, which provoke allergies and autoimmune disorders (especially in the thyroid gland).

When the villi of the small intestine atrophy, they cease to perform their function.

📌 Consequences:

🔻 Anemia (the body does not absorb iron).

🔻 Psoriasis.

🔻 Insomnia.

🔻 Strong acid reflux.

🔻 Headache.

Is there “a healthy bread”?

👉 Yes, if it is made with sourdough and fermented for 2-3 days.

📌 During fermentation, bacteria “eat” most of the gluten.

📌 Less gluten - less harm!

📌 The more gluten in a product, the more dangerous it is for health.

My experience

👉 I haven't eaten bread for 3 years.

👉 I eat lard with vegetables and it's not a problem.

👉 I have overcome this psychological barrier and feel better than ever .

Why should you give up flour products?

📌 They cause sudden spikes in sugar levels.

📌 Provoke inflammation in the intestines.

📌 Contain gluten, which causes bloating and pain.

📌 Rich in Omega-6, which promotes inflammation.

📌 Retain fluid in the body.

📌 Weaken the immune system.

Benefits of giving up bread

✔Reduces the load on the heart.

✔ “Empty carbohydrates” that cause weight gain are excluded.

The condition of the intestines improves.

✔ Inflammation is reduced.

Excess fluid is removed (up to 6 liters in 2 weeks!).

✔ Stress resistance increases.

✔ Reduced exposure to glyphosate (a pesticide used to treat grain).

“The effect of bread on the liver is the same as the effect of alcohol.”

- Dr. Eric Berg.

Conclusion.

💡 Feeling better comes after reducing cereal consumption.

The intestines are restored, inflammation disappears, and the overall condition improves.

💡 Check it out for yourself:

✔ Give up bread and flour for 1 week.

✔ Start eating them again on the 2nd week.

✔ Compare how you feel.

You will feel the difference!

Sources of information:

https://www.sciencedirect.com/science/article/abs/pii/B978012407869700043X

https://pmc.ncbi.nlm.nih.gov/articles/PMC5025969/ 

            Section X. Honey

💡 What you need to know about honey?

📌 Honey is 30-40% fructose. Fructose is absorbed only by the liver (unlike glucose, which is distributed throughout the body).

📌 Honey dramatically increases the level of glycogen in the liver.

📌 If there is already enough glycogen, the liver begins to “fat” and increase in size → its functions deteriorate.

What else does honey contain?

In addition to fructose, honey contains:

✔ Water.

✔ Minerals.

✔ Vitamins.

✔ Antioxidants.

✔ Other organic substances.

👉 I treat honey as a potent agent that can be both a medicine and a poison.

Is honey harmful?

🔹 When used externally - no.

📌 Honey is safe for the liver if used externally.

📌 It has antibacterial and anti-inflammatory properties → it is used to treat:

✔ Minor wounds.

✔ Burns.

✔Insect bites..

When honey is good for you?

A teaspoon of honey increases the level of glycogen in the liver.

But! Glycogen decreases very rarely.

The exception is a low-carbohydrate (keto) diet.

If you are on keto and feel very hungry or crave carbohydrates → this means that the level of glycogen in the liver has dropped.

👉 In this case, a teaspoon of honey during your food window will solve the problem.

Section X. Dark chocolate

Let's discuss the health benefits of cocoa and dark chocolate for your body.

Cocoa is an unprocessed bean that is fermented to produce chocolate.

Dark chocolate contains a huge amount of nutrients.

2.7 billion kilograms of chocolate are eaten in the world every year!

What is in dark chocolate?

✔ Phytonutrients.

✔Powerful antioxidants (polyphenols and flavonoids).

✔Magnesium, iron, potassium, copper, phosphorus, zinc.

✔Theobromine (not caffeine, but works as a stimulant).

IMPORTANT! Theobromine can cause insomnia, so don't eat chocolate before bed.

👉 I eat chocolate regularly, but in small quantities.

Choose organic chocolate without added sugar - this will reduce the risk of consuming glyphosate and other pesticides that are used to treat cocoa beans.

What are the benefits of cocoa and dark chocolate?

Improve the functioning of the cardiovascular system, lower blood pressure.

Increase “good” cholesterol and reduce “bad” cholesterol (especially its oxidized forms).

Normalize insulin levels and correct insulin resistance.

Raise mood and help fight depression.

Increase physical endurance.

💆‍♀️ Improve blood supply to the skin, making it more moisturized.

🧠 Reduce cortisol and adrenaline levels → that's why chocolate is often eaten in stressful situations.

🧬 Reduce the risk of certain types of cancer.

🧬 Reduce the risk of stroke.

⚖ Help with metabolic syndrome → normalize sugar, cholesterol, and blood pressure levels.

IMPORTANT!

Dark chocolate contains oxalates.

If you are prone to kidney stones, avoid eating it!

Recipe for healthy cocoa without sugar and milk

This recipe is perfect for a healthy keto menu!

Ingredients:

📍 240 ml of heavy coconut cream.

📍 360 ml of almond milk.

📍 230 g of chocolate drops (or dark chocolate without sugar).

📍 1 tsp of cocoa powder.

📍 1 tsp. vanilla extract.

📍 Whipping cream for whipping.

📍 Stevia.

📍 Cinnamon.

Preparation:

1. Heat the cream and almond milk on the stove.

2. Add chocolate drops or dark chocolate and cocoa powder.

3. Stir until the mixture is smooth.

4. Add the vanilla extract.

5. Garnish with a spoonful of whipped cream, sweeten with stevia and sprinkle with cinnamon before serving.

Enjoy! Enjoy healthy cocoa!

Sources of information:

1)https://bmcchem.biomedcentral.com/articles/10.1186/1752-153X-5-5 

2) https://pubmed.ncbi.nlm.nih.gov/18358827/ 

3) https://pubmed.ncbi.nlm.nih.gov/17513403/ 

4) https://pubmed.ncbi.nlm.nih.gov/16505260/ 

5) https://pubmed.ncbi.nlm.nih.gov/29088075/ 

6) https://pubmed.ncbi.nlm.nih.gov/24259381/ 

7) https://pubmed.ncbi.nlm.nih.gov/23810791/ 

8) https://pubmed.ncbi.nlm.nih.gov/22775434/ 

9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1796954/ 

10) https://pubmed.ncbi.nlm.nih.gov/16702322/ 

                 Section X. Fatty liver

The liver is a large organ that performs many important functions, including:

✅ Immune control

✅Digestion

✅Detoxification of chemicals

✅ Protein synthesis

⚠ IMPORTANT!

Liver problems do not always make themselves felt. In some cases, 90% of the liver can be destroyed, and a person will feel normal.

Symptoms of serious liver disease:

Bloating in the abdomen.

Pain in the right shoulder.

Yellowness of the whites of the eyes.

Problems with the skin.

Itching on the feet or palms.

Protruding abdomen.

⚠ Lifestyle plays a key role in liver health and the development of liver failure.

Stages of liver damage:

1. Inflammation.

2. Fatty deposits.

3. Scar tissue → which can lead to cirrhosis.

📌 Cirrhosis is the result of years of inflammation caused by fatty liver. Because of this, the liver loses its ability to perform its functions - toxins and excess cortisol accumulate in the blood.

📌 Estrogen levels also increase, which increases the risk of cancer in women and reduces testosterone levels in men.

The main causes of fatty liver:

🚫Alcohol.

🚫Excess fructose (honey, apples, pears). Fructose causes fatty liver 20 times more often than other sugars.

🚫Insulin resistance caused by frequent meals and excess sugar.

How to identify a fatty liver?

🟢 A full face is one of the main signs.

Swelling of the legs - possible liver problems.

🟢 Belching, hiccups - the liver does not cope with its function.

🟢 Pain in the right shoulder.

🟢 Unpleasant body odor - with a healthy liver, it should not be.

❗ Many doctors ignore insulin resistance, although it increases the risk of cardiovascular disease by 540%.

🔍 A fatty liver on ultrasound is considered normal for adults, but this does not mean that it does not need to be treated!

Self-healing of the liver

⚡ The liver is one of the few organs capable of self-healing!

🔹 Using the Easy Way, you can reduce liver fat by 50% in just 2 weeks.

🔹 The main thing is to remove harmful factors and add healthy foods to your diet.

Foods that are good for the liver:

🥦 Vegetables of the cruciferous family:

✔ Cabbage.

✔Brussels sprouts.

✔ Kale.

✔Mustard.

✔ Spinach.

✔ Broccoli.

✔Other healthy products:

✔ Radish.

✔Garlic.

✔ Turmeric.

✔Cod liver.

📌 The liver also needs healthy fats!

🔹 They are found in medium-chain triglycerides (MCTs), which are found in coconut oil.

🔹 Apple cider vinegar diluted in water is also an effective remedy for liver recovery.

How to cleanse the liver?

Combine cruciferous vegetables with fatty proteins (eggs, oily fish, cod liver).

Remove toxins and fat from the liver → use a healthy keto menu and intermittent fasting.

Consume high-quality protein rich in methionine (homemade chicken eggs).

A healthy liver is your longevity and well-being!

                  Section X. Parasites

No matter what you do for your health, chances are you have parasites.

They may not be causing you any noticeable problems yet, but that doesn't mean they aren't there.

☠There are about 300,000 species of parasites in the world, and they are everywhere. We cannot hide from them completely or live in a sterile environment.

What are parasites?

A parasite is a virus, worm, bacterium, or fungus that lives off your body without giving it anything in return.

While some bacteria in our body are beneficial, parasites only deplete the body and undermine the immune system.

⚠ Their main goal is to weaken the immune system.

When the immune system recognizes parasites, it kicks in to fight them. But parasites also want to survive, so they go to war with your body.

🔹 They block the absorption of zinc and vitamin D, which weakens the body's defenses and gives them an advantage.

Symptoms of a parasitic infection:

Chronic fatigue.

❌ Weight loss.

❌Itching in intimate areas (especially at night).

❌Abdominal distension.

❌Nausea.

❌Diarrhea.

❌Acne, skin problems.

The best natural remedies for parasites

🛑Wormwood tincture - makes the environment toxic for parasites, forcing them to leave the body.

🛑Black walnut tincture - highly toxic to parasites.

🛑Garlic - destroys parasites.

🛑Cloves - destroys parasite eggs.

🛑 Chanterelle mushroom - effective in tinctures or dried (no higher than 35°C).

🛑 Pumpkin seeds - only raw or dried at temperatures up to 35°C.

📌 Optimal dosage regimen:

✔ 6 weeks of antiparasitic course.

✔After 5-6 months, a second course.

✔At the first cleaning: 6 weeks, 2 weeks break and another 6 weeks.

How to take antiparasitic drugs?

☑ Before starting - take bile salts 3 times a day before meals.

☑ On the second day, start taking antiparasitic drugs.

☑ Start with ⅓ of the recommended dose, gradually increasing it.

💊 Ready-made complexes (“Troichka”) - look for those containing black walnut, wormwood, cloves, chanterelle mushroom.

💧 Tincture of black walnut (1:10) - 40 drops (up to 20 drops for children). Start with ⅓ of the dose.

🌿 Tincture of wormwood - 15-20 drops 30 minutes before meals. Start with 5 drops.

🧄 Garlic - up to 1 head per day (cut into large pieces, drink kefir or mineral water).

Cloves - ½ tsp of powder 3 times a day 20 minutes before meals.

🍄 Chanterelle mushroom - 1 tsp. of powder, pour 2 tbsp. of water, leave for 30 minutes, drink with the sediment.

Pumpkin seeds - up to 10 pieces every morning on an empty stomach.

📌 Additional antiparasitic agents:

🔺 Tansy.

🔺 Red pepper.

🔺 Turmeric.

What happens during an antiparasitic cleanse?

🚨 Itching, often in intimate places, especially at night, is a normal reaction. This means that the parasites felt threatened and became more active.

🍏 Apple cider vinegar - has antiparasitic properties, even protects animals from parasites!

Pharmaceuticals against parasites

💊 Pharmaceuticals are effective but toxic.

⚠ They suppress the immune system, while natural remedies strengthen it!

Personal experience

I have been practicing intermittent fasting (once a day or every other day) for more than six months and decided to do an antiparasitic cleanse according to Dr. Berg's scheme.

I bought a tincture of wormwood, black walnut, cloves, and chanterelle mushroom and started taking the maximum permissible doses.

🛑 On the 4th day, I saw parasites in the toilet... It was a shock!

❗ Just a reminder:

✔ 5 months without sugar and bread.

✔ 9-day fasts.

✔ Daily consumption of apple cider vinegar.

✔ I took garlic every day (up to a whole head a day!)

And even after all this, I needed an antiparasitic cleansing.

📌 If you have acne, staphylococcus or psoriasis - try a natural antiparasitic cleanse and see the result.

Section X. Soda: benefits and effects on the body

Why sparkling water is so healthy?

To make water carbonated, carbon dioxide (CO₂) is added to it. As a result, a weak carbonic acid is formed, which gives the water a slight sourness.

Many people notice that sparkling water quenches thirst and improves digestion.

The Bohr effect and the role of CO

One of the key mechanisms of carbon dioxide's effect on the body is the Bohr effect.

🧬 CO₂ is required for oxygen uptake by cells.

💡 Carbon dioxide helps oxygen penetrate deeper into cells, improving their nutrition.

Additional benefits of CO₂ for the body:

✔ It has antitumor properties - it can stop metastases and induce apoptosis (programmed death of cancer cells).

✔ Blocks the HIF-ALPHA gene, which is associated with hypoxia and may contribute to the transformation of normal cells into cancer cells.

✔ It has anti-inflammatory effects, which explains the improvement of well-being after drinking sparkling water.

CO₂ and the environment

🔹 During a thunderstorm, many people notice that breathing becomes easier. This is due to the increased level of carbon dioxide in the air after rain.

🔹 Tissues are better oxygenated if we breathe through our nose, during sleep or exercise.

💡 Healing hot springs, known for their healing properties, contain not only minerals but also CO₂. This may explain their relaxing and healing effects.

💧 Carbon dioxide improves blood circulation and has a positive effect on the skin.

My personal experience

✅ I drink sparkling water every day, which I prepare in a cooler from spring water.

❗ CO₂ is probably the reason why we feel better after drinking sparkling water.

Scientific research on this topic: 

https://pubmed.ncbi.nlm.nih.gov/32633896/

https://pubmed.ncbi.nlm.nih.gov/18949492/ 

Section X. Common mistakes when drinking water

1. Excessive water consumption

Some people believe that you need to drink a lot of water, without taking into account the importance of electrolytes. This can lead to imbalances and even dehydration.

💡 Drink as much water as your body needs.

2. Drinking water too quickly

🚰 Rapid absorption of large volumes of water can cause sodium imbalance and provoke edema.

3. Replacing water with other beverages

Coffee, tea, alcohol, and sugary soda are not a substitute for water.

☕ Coffee and tea have a diuretic effect.

🍷Alcohol dehydrates the body.

🥤 Sweet carbonated drinks aggravate the problem of dehydration.

❗ Also, taking diuretics with caffeine can significantly increase fluid deficiency.

4. Potassium and sodium imbalance

🧂 Excessive potassium intake without sufficient sodium can lead to dehydration.

⚖A balance of sodium and potassium is critical for health.

People often suffer from:

🔹 Fluid retention with potassium deficiency.

🔹 Excess salt with insufficient vegetables in the diet.

🥦 Add potassium-rich vegetables to your diet to balance the balance.

5. Drinking water with meals

🚫 Drinking large amounts of water with meals can dilute gastric juice and impair digestion, contributing to acid reflux.

💡 It is better to drink water before or after meals.

6. Drinking water that is too cold

🥶 Cold water can slow down the vagus nerve, which is responsible for digestion.

7. Drinking untreated water

🚰 Tap water may contain chlorine, fluoride, and other harmful substances.

💡 Use filters or tested spring water.

✅ Each of these points is important for a healthy water balance.

💧 Drink water consciously and control the quality and quantity of the liquid.

📌 Sources of information:

https://pubmed.ncbi.nlm.nih.gov/19501780/

https://www.frontiersin.org/articles/10.3389/fnhum.2013.00363/full#h4

https://jn.nutrition.org/

                   Section X. Electrolytes

What are electrolytes?

🧪 Electrolytes are minerals that help conduct electrical impulses in the body. They include:

- Potassium

- Magnesium

- Sodium

- Calcium

- Chlorine

The value of potassium

Potassium is the most important of all electrolytes, as it plays a key role in the functioning of the sodium-potassium pump, which is necessary for

✔ Metabolism of nutrients, glucose, amino acids

✔ Saturation of cells with an electric charge

✔ Control of water balance

✔ Maintaining overall energy levels

💡 Potassium rate in the blood: 3.5 - 5.1 mmol/l

Potassium deficiency

🚨 A lack of potassium can cause:

❏ Chronic fatigue

❌ Fluid retention in the body

High blood pressure

❌ Increased levels of cortisol (stress hormone)

📌 Potassium and magnesium also strengthen the immune system.

The effect of sugar on potassium

🍬 Sugar depletes potassium stores because it constantly increases insulin levels.

Because of this, cells stop responding to insulin, which leads to insulin resistance and:

🔻 Chronic fatigue

🔻 Constant carbohydrate cravings

🔻 Potassium deficiency in the body

📢 Increased potassium intake helps reduce the body's need for insulin.

Natural sources of electrolytes

🥦 Green leafy vegetables are rich in potassium, magnesium and calcium.

🥑Avocados are one of the best sources of potassium.

🥜Nuts and seeds - contain a lot of magnesium.

🍌 Bananas are a classic source of potassium.

🥥 Coconut water - contains sodium, potassium and magnesium.

🐟 Fish and seafood - rich in electrolytes.

🥛 Dairy products - contain calcium (homemade yogurt with L. reuteri is recommended - see Chapter X).

🥩 Meat - contains a wide range of electrolytes.

🧂 Sea or pink Himalayan salt - contains several types of electrolytes and trace elements.

💧 Mineral water with lemon - an additional source of calcium, magnesium, sodium and acids that form ions in water.

Additional additives

In addition to natural sources, you can use electrolyte supplements or water with electrolytes offered by various brands.

Conclusion: Electrolytes are essential for the normal functioning of the body. A balance of potassium, sodium, magnesium, and other minerals supports energy, health, and metabolism.

Section X. Hardening

Even short exposure to the cold (up to 1 minute for beginners) strengthens the immune system.

✔ Wiping, dousing, bathing in cold water - start with warm water, gradually lowering the temperature.

✔Ideally, 2 times a day.

✔ After dousing or bathing, do NOT dry yourself - dry naturally in the air.

If you swim in a river or lake in winter, dry off on the shore. This is the best time to train your immune system.

What will change after 14 days of cold showers?

📌 Benefits of hardening:

✔ Strengthening of the immune system - increase in white blood cells, T-helper and T-suppressors.

✔ Release of norepinephrine - increased energy, improved mood and cognitive function.

✔ Metabolism acceleration - brown fat is activated, which contributes to weight loss.

Improved insulin sensitivity - a positive effect on metabolism.

✔ Reducing cortisol levels - reducing stress.

✔ Protection of the nervous system - stimulation of new neuronal growth.

Autophagy and longevity - similar to the effect of fasting.

Fast recovery after training - accelerates muscle regeneration.

💡 How to take a cold shower?

Twice a day (morning and evening), starting with 1 minute.

Gradually increase the time to 5-10 minutes.

❗ The results will pleasantly surprise you!

Section X. How to stop premature aging

⚠ The aging process cannot be turned off, but it can be slowed down.

📌 What influences aging?

Collagen - responsible for the elasticity of the skin and tissues.

Fascia - becomes stiff over time, limiting movement.

By the age of 40, we lose up to 40% of collagen.

❗ Sugar destroys collagen! The more sugar you eat, the faster you age.

How to slow down aging?

✔ Vitamin D - take 10,000 IU per day.

✔ Exercise - stimulates collagen production. Choose exercises that are aimed at stretching the muscles. All kinds of push-ups, for example.

✔Stretching and yoga - strengthen muscles, fascia and improve flexibility.

✔2 minutes a day is the perfect start.

✔ Food for collagen:

- Vitamin C - (sauerkraut)

- Vitamin K2 - (liver, eggs, butter)

- Magnesium - (dark chocolate, spinach, almonds)

- Zinc - (oysters, red meat, liver)

- Copper - (shellfish, liver, dark chocolate)

Additional methods to slow down aging

Intermittent fasting activates autophagy (cellular cleansing).

✅ Quality sleep - promotes regeneration.

✅ Microdosing of the mushroom “Lion's Mane” - 4 g per day for 3 weeks, then a break.

✅ Homemade yogurt with L. Reuteri bacteria - improves microflora and metabolism.

📢 Conclusion: By following these recommendations, you can not only improve your health, but also slow down premature aging! 🚀

Section X. An ingenious recipe for homemade yogurt with the bacterium L. Reuteri

Or an ingenious solution to stress and a way to grow beneficial microorganisms.

One of the most powerful hormones for fighting stress is oxytocin.

But did you know that its level can be increased naturally - with the help of a special dairy product that is easy to prepare at home?

📌 It can be grown in a milk-based starter and consumed 120 g per day.

Why this yogurt is so healthy?

🦠 The bacterium L. reuteri produces unique substances that travel up the vagus nerve from the stomach to the brain and activate receptors in the hypothalamus.

Results:

✔ Significant reduction in stress

✔ Deeper sleep

✔ Skin and muscle rejuvenation

✔ Reduced anxiety and depression

This microbe has been well studied. There are many studies that support its effectiveness in fighting depression.

📌Depression is known to be one of the side effects of taking SSRIs (antidepressants).

💡 But the good news is that natural yogurt with L. reuteri can help with this problem.

What is special about the bacterium L. reuteri?

Survives in stomach acid

Destroys harmful bacteria without affecting the beneficial microflora

Improves skin condition

Promotes the production of oxytocin - the hormone of happiness

Reduces cortisol (stress hormone) levels

🔬 Studies have shown that oxytocin not only strengthens social ties, but also significantly reduces anxiety and depression.

How to make this unique yogurt?

📌 Ingredients:

✔ 1 capsule of the probiotic L. Reuteri

✔ 2 tbsp. spoons of inulin (prebiotic that feeds beneficial bacteria)

✔ 2 tbsp of organic low-fat cream

✔ 1 liter of the same cream

🔹 Step by step recipe:

1. Open the probiotic capsule and pour it into a container.

2. Add the inulin and cream (2 tbsp) and mix thoroughly until it becomes a smooth paste.

3. Pour in 1 liter of cream and mix well.

4. Pour the mixture into the jars and place in the yogurt maker.

5. Pour water into the yogurt maker so that the water level corresponds to the level of the starter in the jars.

6. Turn on the yogurt maker at 37°C (99°F) and leave it for 36 hours.

✅ After 36 hours, the yogurt is ready!

🔸 You can add berries or eat it as is - it's delicious as it is.

🔸 Recommended serving size: 120 g per day during the open food window.

💡 It's the perfect way to reduce stress, improve sleep, and boost oxytocin levels naturally.

Thank you for reading! I value your feedback. 🚀

Section X. Yogurt Recipe for Weight Loss

For weight loss, use the system described in this book, but you can also add a beneficial homemade yogurt that effectively helps reduce body measurements.

You can prepare it in the same way as the yogurt with Lactobacillus reuteri: ferment it for 36 hours at 99°F. The only difference is that instead of adding a capsule with L. reuteri, you add a capsule containing Lactobacillus gasseri SBT2055. You can even make a yogurt with both probiotics together—they are quite compatible and work effectively side by side.

The strain Lactobacillus gasseri SBT2055 has been shown in randomized controlled trials (RCTs) to significantly reduce abdominal and visceral fat (on average by ~4.6%) over a 12-week period.

These results have been confirmed by several clinical studies (references below).

This yogurt, as well as the yogurt with Lactobacillus reuteri, can be included in your diet on a long-term basis.

The minimum course of daily consumption is 30–60 days. This is usually enough to see and feel the results of the probiotic activity.

Personally, I first tried the Reuteri yogurt. I ate it daily—either first thing in the morning on an empty stomach, or about an hour after my last meal of the day. I could feel its effects from the very first serving. After 30 days, I began to notice significant improvements in several aspects of my health.

Sources:

https://www.nature.com/articles/s41598-024-70549-6

https://pubmed.ncbi.nlm.nih.gov/23614897/

https://www.nature.com/articles/s41598-023-45395-7

 Section X. Immunity & natural antibiotic

Viruses, bacteria, and fungi are everywhere, and it's hard for a person to hide from them. You have to realize that our immune system fights against viruses, bacteria, and fungi. When it fails, we get sick. Using the Easy Way will strengthen it.

Also, remember that under stress, the body produces Cortisol, which turns on the “fight or flight” mechanism and completely shuts down the immune system. This is inherent in nature for human survival. Because when you are being chased by a tiger, you need to run away or fight it, and then the body is no longer up to controlling harmful bacteria.

Pharmacy antibiotics only work on bacteria, they do not work on viruses and fungi. But taking pharmacy antibiotics does not go unnoticed. They kill not only bad bacteria, but also good ones, weakening the immune system. And keep in mind the fact that bad bacteria do not always die completely - 100% - when taking pharmacy antibiotics or undergoing chemotherapy.

A bacterium is a living organism that also has its own immunity and it adapts to survive. After taking pharmacy antibiotics, there may be very few of the bad bacteria that you wanted to kill with antibiotics. They will be very weakened and the symptoms for which you took the antibiotics will disappear. But these will not be the same bacteria that were there before you started taking pharmacy antibiotics. These will be superbugs that have survived and become stronger, bacteria with a certain immunity to antibiotics.

Fever is a normal immune response to viruses, bacteria, or other inflammation in the body. Therefore, you should not immediately take a fever reducer if you can tolerate a fever. Give your immune system a fight. Each such struggle makes it stronger.

There are also natural antibiotics, they are not as strong as pharmacy ones, but they will definitely not harm the immune system. Below I am writing you one of the recipes for a natural antibiotic that can be taken at the first symptoms of a cold.

🔹 Recipe for a natural antibiotic:

- 15 cloves of garlic;

- 1/4 cup ginger;

- 1 tbsp. l. ground turmeric;

- 100 ml of apple cider vinegar;

- 1 whole lemon with peel;

- 1/4 cup of manuka honey;

- 2 tbsp. l. extra virgin olive oil;

- 1 cup water.

How to prepare:

Place the garlic, lemon, turmeric, ginger, honey, olive oil, apple cider vinegar, and water in a blender. Blend all the ingredients for 1-2 minutes. Then pour the mixture into a half-liter jar and add water until the jar is full, leaving about 1 cm to the edge. Close the lid tightly and refrigerate.

You can use the drink right away, but the longer it is infused, the more effective it will be. At the first symptoms of the disease, drink a glass of this drink. You can drink 4 more glasses during the day.

You can also make this natural antibiotic without honey if you are on a healthy Keto.

How I use «The Easy Way»

I started gradually, from the Starter level, and within three months I moved to the Expert level.

However, I implemented some elements of the Expert level immediately, for example:

✅ Regular training

✅ Systematic visits to the sauna

✅ Swimming in an ice hole

Now, after four years, my weight is stable - about 80 kg, and I feel great.

💡 I alternate between periods when I follow the Expert level and periods when I return to the starting level. Sometimes I don't follow the recommendations I've described here at all. I eat sweets, I can't stand the interval. But I started doing this after overcoming insulin resistance. If I eat sweets or a cake or biscuit with gluten, I eat it with my main meal - it's less dangerous. Also, when I have a day when I violate the food window, the next day I try not to eat anything at all, or maximize the time until the next meal.

❗ But the most important thing I've noticed is the importance of keeping meal intervals.

Sometimes I even skip intervals. I skip both eating and not eating. Sometimes I can extend my open food window from 4 hours to 8 hours. Sometimes I don't start an open food window after 18-20 hours of a closed food window. I start after 36 or 48 hours, or even later. But I always regret when I make a mistake in the direction of extending the time of the open food window. And vice versa, I'm happy when I extend the period of staying without eating - with a closed food window. Usually, this window period - when I don't eat - is 16-20 hours. It's always nice and useful to extend it to 48 or 72 hours. This is my recent experience.

When you already have an open food window for a long time. Then you have to recover emotionally and turn on the food window stop just as hard and even harder than doing it for the first time. It is often just as stressful. But the joy of victory is the same as the first time, even greater. Starting a closed food window is good with teas and herbal decoctions.

What happens after the start?

🔹 Your well-being will pleasantly surprise you.

🔹 And when it feels good, you don't give it up.

🔹 The brain is set up to search for pleasant things and will automatically create an algorithm of your actions to prolong and repeat this feeling.

Thank you for reading! I value your feedback. 🚀

     About the author

Biohacker Daimonix is not a doctor, but someone who became his own experiment — and succeeded. After years of struggling with chronic fatigue, stubborn weight, and brain fog, he turned to science, not supplements, in search of real answers.

Diving deep into the discoveries of pioneers like Dr. Eric Berg and Nobel laureate Yoshinori Ohsumi, Daimonix developed a passion for understanding the body’s natural ability to heal and regulate itself — especially through autophagy, the body’s built-in cellular recycling process.

But this wasn’t just research. It was personal. He applied everything he learned to his own life — and the results were transformational: better energy, clearer focus, and sustainable weight loss without the traps of extreme dieting or synthetic shortcuts.

Today, Biohacker Daimonix shares the tools that helped him reclaim his health — not as a guru, but as a guide. In this book, he offers science-backed strategies, tested habits, and honest advice for anyone ready to reset their body and rediscover what "healthy" can really feel like.

Biohacker Daimonix in X