Dr. Andrew Belaveshkin

Rule 2. Eating window The eating window is the time between the first and the last meal in twenty-four hours. The eating pause is the time from the last meal of a day to the first meal the next day. In general, the smaller the eating window and the bigger the eating pause (within the reasonable limits), the better it is for health even without restriction of caloric content. Without getting of calories, the cellular self-cleaning (autophagy) and fat burning accelerate; the body's sensitivity to various hormones increases, the level of inflammation decreases, and the percentage of muscle bulk increases over time. Studies have shown that such diet prevents metabolic disorders, including type 2 diabetes, hepatic steatosis (fatty liver disease) and high cholesterol level. Rule #2. Eating window BREAK. The eating window is the time between the first and the last meal in twenty-four hours. The smaller the eating window and the bigger the eating pause, the better it is for...

Bad habit as part of self-identity. Oscar Wilde once remarked that “ But then one regrets the loss even of one's worst habits. Perhaps one regrets them the most. They are such an essential part of one's personality”. ( The Picture of Dorian Gray ). Many of our deeds are related to the way we perceive ourselves, to our self-perception. A habit changes into a long-term habit, when it becomes a part of the self-recognition. It does so when we start to perceive a habit as a part of our psychological personality. Usually we consider our personality a stable structure but it is not always like this. Before we start to speak about psychological self-identification let’s see how it works at the body level. Bad habit as part of self-identity. The simplest and most obvious way to see how the brain starts to consider external objects the parts of it, is to check the body ownership. The body ownership is a brain-designed virtual perception of the body that can include some ex...

Introduction  I began writing this book as a part of the educational course that I have taught since 2014. When I was teaching in the Medicinal University I was asked to give lectures about scientific basis of healthy nutrition, dispel the myths and fears, and formulate the universal rules of nutrition. At first, these were classes in groups then it became an online training course taken by thousands of people. With each group, we studied out the different aspects of nutrition and their practical implementation in everyday life. For sure, each person‘s situation is unique but there are basic rules common to everyone. Working with different people and treating various diseases I realize that there is a framework of universal nutritional rules in the basis of every personal diet. Understanding and implementing these rules helps each person to create their own habits, which will become the base of a future nutrition plan.  In this book I was eager to tell you abo...