[000:00:00;00] dialogue with the united states in different formats at different levels, but america says: no, tell me, mr. ambassador, i will exaggerate if i say that among the many, uh, among the many facts that led to the situation that we are facing in in the case of gas, one important factor is the fixation of the united states on ukraine, the subordination of american foreign policy to the demands of this comprehensive struggle with russia around ukraine and the refusal , an actual refusal, to have any serious constructive dialogue with the other leading nuclear power as a permanent member

of the security council and that the crisis around us simply shows what the concrete consequences of this blindness can be. you know, i completely agree with you, absolutely so, everything is happening, indeed, vitaly ivanovich churkin , an outstanding diplomat, by the way, this is my classmate, comrade, colleague, replacement in the chair of permanent representative, but the same could be said about sergei velikovich lavrov, who spent a total of 17 years in different years at the un. and such our great predecessors, like oleg aleksandrovich troinovsky, our outstanding diplomat, and so on, and always, always, despite all the difficulties, the same troinovsky worked during the most difficult years of the cold war, they still found a common language, during my short tenure, somewhere around i worked for a year with an american representative who took extremely tough conservative positions, this is the unknown john bolton, but for the sake of a solution

you didn’t have a normal relationship, did you? relations are normal, but the history with ukraine, you are right, the american administration has driven itself into a corner to such an extent, deprived of maneuver, that now you are simply amazed how to get out of this situation, i think, only in the same way as the americans left afghanistan, that is, to understand, after all, well , we’re stuck, we need to do something, because otherwise, nothing will work out. john bolton, then, as you know, became president trump's national security assistant, and in this capacity he came to moscow, and he is a very tough person, he has russia had many questions and many complaints, but one impression he got

after this trip was that he asked: where is our dialogue? and even john walton, he said upon his return to washington , that it seemed to him a serious mistake, i mean, he did not offer any concessions, any compromises, but just a normal dialogue to look for agreement there when this is in mutual interests, unfortunately, you are right, now this biden administration is not only not ready to decide together, not only is it not ready to work together, they are not even ready to talk seriously together. it was a great game,

we'll see you on the air tomorrow. hello everyone, this is the podcast deception of substances, my co-host, editor-in-chief of komsomolskaya pravda, olesya nosova, famous endocrinologist, zukhra pavlova. well, let's talk about mistakes in diets, every woman at a certain age, and it seems to me, at any age, has a wealth of experience with diets, i wouldn’t throw men off their shoulders either, they are with us, they also lose weight and also many times over, there are a lot of mistakes, and uh, as a rule, that's all it starts with what, on monday, and most often on january 1, now we’ll celebrate the new year, we’ll start a new lifestyle, we’ll all lose weight and just in time for spring we’ll be slim, smart and beautiful, what’s the first thing? if it’s winter, then of course you shouldn’t run; if it’s summer, then everyone starts thinking

about running and forgetting that... if a person is overweight, then there’s definitely no need to run anywhere. sometimes they say: “they are running towards a heart attack,” and this is true, because excess weight means lost knees, this... in general, all joints, these are hips, and so on further, yes, yes, this, i’m so figurative about the knees, of course, all the joints, that’s right , and these are big cardiovascular risks, and even if a person was once active, i don’t know, ran, jumped, swam, well, he was sports, then having gained a lot of weight and not exercising for some time, he, uh, seriously threatens his health with these impulses, so yes, you really need to start not only with the same. but with physical activity, but with such an individual approach, the greater the weight, the more restrictions on the type and intensity movements, well, that is, what is the most physiological, as it seems to you, i think, well, walking

, probably, of course, yes, again we return to the fact that a person is a walker, so walking, walking in any variant, it can be on the street, it maybe, by the way, it’s accessible to absolutely everyone, a lot of people now talk a lot on the phone, right? now, if you don’t sit when you talk, but walk, then during the conversation you take a certain number of steps, and you burn calories, that is, you combine business with pleasure, and here you don’t have to think too much about how you walk, you just walk naturally, and at the same time you also talk, a very good way, i recommend it to everyone, the only thing you need is a headset so you don’t have to hold... the phone with your hand, this is a load, well, that’s probably the most dangerous story - this is when we hold it like this, with our shoulder, and the phone, yes, here everything is very bad, there are big problems with the neck, big problems with the blood supply to the

brain, so don't do this at all you need a headset, there will be people who will say that this is very dangerous, that this is radiation that goes straight to the brain, yes, so even if you don’t have a headset, you do. phone, change the handles so that your hands don’t get numb and there is also a normal blood supply, start with walking, with the simplest thing, or if you like to swim and you have somewhere, and it’s safe, it’s a normal warm pool, then please, swimming is probably more gentle physical exercise rather than walking, for example, if your knees, if your back, lower back, it’s so healthy an alternative, especially if there is pathology of the joints, and yes, that walking is the most physiological way of loading, as for another very important component, the simplest thing you can do is to get closer to the correct time

for going to bed, which should be in any person, and if a person went to bed at 3:00 a.m. for a long time, then at 11 he will not immediately fall asleep, well , because there is a certain restructuring that i recommend such patients do, i... recommend in the evening after dinner to go and taking a walk is a very, very useful activity, especially if you also take your spouses with you, because you will communicate, breathe fresh air, get tired, a little, so naturally you will get tired, you will be pleasantly tired, and this will contribute to a faster normalization of circadian rhythms, you will want to sleep, there is also a very, very important point: it would be advisable not to have any televisions in the bedroom, in general the bedroom should be quiet, dark and cool, because if you go to bed, even

imagine at 11:00 pm or 10 :00, everything is fine wonderful and great, but if you look at your phone, read some news there, watch heartbreaking programs, then you stimulate the synthesis of those hormones that make you active, and you probably know this, at 9:00 your head was already falling and so i was getting sleepy, at 11 i got my second wind, the man would go, but why? just because you forced the synthesis of this very cortisol to recirculate, restore, which makes us as cheerful as we should be in the morning, when we wake up, by the evening we should not be cheerful, so when we watch tv, the phone, something else that synthesizes this blue... then the hormone melaton is not produced in us, and the activity and interest that we show while looking at these interesting things causes cortisol to be stimulated

, and cortisol will not let you sleep , and what needs to be done, what needs to be done, it is advisable to forget about tvs, phones, and so on, closer to ten o’clock, you can , of course, read a book, a regular book, or an e-book, but again, if there is some plot in the book that makes if your heart beats faster, you won’t be able to sleep, but there are scientific studies. that in times of stress, you need to watch old tv series. well, tv is blue light. belotanin will not be produced. but if you read a philosophical dictionary, you will fall asleep much faster, especially if you do. yes, well, but seriously, why not read some beautiful poetry, or some interesting historical things that do not excite our brain so much,

and do not stimulate the excessive... work of the heart, on the contrary, it is more calming, this will just contribute to a normal bedtime, then our hormones will be in the correct balance, our adipose tissue, the fat depot will open, figuratively speaking, and be spent on the needs of the body, because at night our brain is actively working , the muscles are actively working, you and i are spinning in our sleep, and the lungs, which never stop working, everything needs energy, here it is... must be taken from this very fat depot and adipose tissue, and for this all the hormones are needed, those , which should have gone to peace, they go away, and others come to the fore and ensure the proper functioning of the body at night, and you lose weight, and you lose weight, yes, and do not accumulate it at night, and of course food, i would recommend doing this, take it and analyze

what we eat is ideal... a food diary helps, if initially it seems like some sort of, well, complexity, yes, sit down and write it down, in fact, this is such a useful thing in order to objectify, to see from the outside what you eat, because when you ask the question, what did you eat yesterday? a person has to work so hard, and sometimes he can’t even remember why this happens, because very often we eat and watch tv, or we eat and work, we don’t even understand what we ate, how much we ate, whether it was delicious, well, that is, it’s like this, it’s all thrown into a shredder, and the person stops only when there’s nowhere else to go, and that’s the expression, until the cabbage stops, he has nowhere to stop, he can’t stop, because he’s busy, well, yes, unfortunately, so here is the food diary it really, really helps to understand what we eat, in what quantity, when we eat, because if you write down everything, a cookie, a certain number of nuts, a candy

eaten on the go, then in the end you get such a decent volume and a person understands ah, here it is, otherwise it’s quite difficult to understand, so first we understand what we eat and in what quantity, then we do an analysis of how we prepare it, i’m sorry, but usually when people hear a food diary, they think that this is something so complicated, epoch-making, and so on, on in fact, it’s just you writing down everything you ate, it’s not necessary, there’s no need for any system, there’s no need even if the food is chaotic, it doesn’t have to be divided into breakfast, lunch, dinner, snack and so on, it’s just enough it’s mandatory to write, and it’s necessary to write down the quantity, and this is true, firstly, some people can’t stand it, they stop writing, because well, what are you writing about yourself? here, but in general, yes, it really helps to realize. it is very

important to say here that when we say quantity, this does not mean that we should go with scales everywhere, no, you can write: i ate five spoons of buckwheat porridge, we understand how many spoons we ate, yes, five tablespoons of buckwheat porridge, or a piece of chicken the size of a palm, this is already enough to understand approximately how much, then to the same doctor, or to the person himself , because a huge number of online calculators will help you understand how many calories are in such and such a piece of meat, poultry, fish, or so on. we continue the conversation about how to lose weight correctly, this is a podcast deception of substances, this is olesya nosov from ukhra pavlova. it is very, very important to understand how a person is used to preparing food or what food he chooses, when he buys ready-made food or orders this food, the method

of preparation or what makes the product healthy. or it definitely spoils this usefulness and makes it unhealthful, not only that, the less hassle, the healthier the food, in other words, when we think that very, very, very many greens and different vegetables at once, this is great, but if we add a lot of them all sorts of spices, it’s even tastier, but this is not always true it’s really great, the clearer the food composition is, the healthier it is usually. and here there is a trap, yes, when there are very, very, very many vegetables, greens, and so on and so on, it stretches the stomach. of course, when the stomach is stretched, then accordingly it requires more food in order to get satiation, and not only vegetables, this large volume will require everything the same, but voluminous the next time a person eats something fatty, and the volume

required is the same as for a salad, namely, there is one a very important habit, and which almost everyone lacks , is the ability to chew, oh yes this is... a problem, yes, a huge one, if you don’t take care of yourself, then yes, yes, at the same moment, i always say, the body will always help you will repay you with kindness if you treat it kindly, we don’t have another body, we have to live in this until the end, so if you don’t take care of it, then the quality of life will be lame and there will be little joy, so here’s a banal chewing, i recommend it to everyone, just conduct an experiment, chew every piece, hard piece 30 meals, three times, and you will make a fundamental discovery, you will understand that you have never lived so much in your life, the second thing that will surprise you, you will understand that even after such a long chewing, there are still pieces left that can also be chewed in the oral cavity , and when we learn to live with you, thoroughly, chewing food

, as the chinese say, you need to drink food, it doesn’t mean that everything needs to be ground in a blender, just live like this so that it turns into such a suspension, so... if you learn to chew correctly, then the person begins to fill up towards the middle of the plate. yesterday i was driving with friends and chewing on an apple, i didn’t have time to eat it during the meal and finished chewing it in the car, and when we got there , they said, you’re not tired, i say, why, well, you’ve been eating this apple for so long, i say , i apologized, i said, i’m sorry, you must have embarrassed you all there with this crunch, they said, no, we were just thinking, how can you eat an apple for so long, an apple can be eaten for so long, because i automatically have a long chewing, in other words, first you watch and chew, count, and then it becomes a reflex, and you can no longer swallow unchewed food, you will chew it simply automatically, without thinking, one day a patient came to me

who said that she could not get an appointment, but she read the notes that we publish on social networks and thought : well , what’s stopping me from starting to chew while i’m waiting for my appointment? and when she waited for her appointment, she said, i just came to say thank you, just by learning to live, she lost extra pounds and nothing else for her wasn’t needed, so if you start with something, start with the simplest thing, learn to chew thoroughly the food you eat, food diary, a very, very important point is the regulations, that is, when we eat, i always tell patients, that a person who does not eat breakfast will be more likely to gain weight than those who eat breakfast , this is fundamentally important, it is also connected with the same hormonal balance, in the morning we have the highest levels of cortisol, everyone has heard

about cortisol, but it is associated with the hormone stress, yes with such a stressful period, yes, of course, it will always increase when we are stressed, but it will also always increase: in the morning, this is always the highest level of cortisol, normally, our cortisol has very multidirectional actions, it destroys muscle tissue and accumulates fat, and if a person does not have breakfast or eats too much breakfast, well , some time after waking up , an hour, two, one and a half, and so on, and is active at the same time, then cortisol reasonably destroys our muscle tissue because he protein is always needed. especially when and as soon as possible, otherwise, otherwise he will begin to extract protein from where he can, that is, from our muscles , yes, exactly like that, therefore, when we wake up, we wash ourselves, we carry out some hygiene procedures there, get dressed and let’s go to the kitchen to have breakfast, that is , about half an hour after waking up, it’s still

ideal, absolutely fantastic , it would be great if a person drank water when waking up, why do we all need to do this? does everyone need to do it? everyone, why? because at night you and i breathe, with our breath a lot of fluid is lost. the skin, the largest organ of our body, also loses a lot of fluid during the night. we all visit the toilet in the morning, we understand that the kidneys have worked well and we have lost some fluid. and the intestines also took some liquid. we always wake up in the morning in a state called hypovalemia, that is, a lack of water in the vascular bed, so if you drink water in the morning, it is important to note that it is warm, then i will tell you why, then we... very, very protect our

cardiovascular system, we... we ease the work of the heart, so after drinking warm water, after half an hour you need to go to breakfast, what do you think, olesya, what should be in breakfast, of course, you need to eat protein, complex carbohydrates, but porridge is not very advisable if a person is overweight , right, but porridge is also a complex carbohydrate? well, porridge, porridge is just very high in calories. yes, but if we leave it just a few tablespoons , about three or four, approximately, yes, well, depending again on the height, then it will be quite acceptable, complex carbohydrate, or a piece bread, but the problem is that porridge , if we go into any grocery store and look at the recipe for porridge, then of course there is nightmare and horror, and butter and milk, there is butter, and milk, salt, and sugar, everything, anything, that is, this, well, essentially, the calorie content was compared with a cake, and it seems to me that if you choose between porridge and cake, then

the soul is closer to the cake, yes, so of course it’s better to have porridge or really water, no salt, and two two tablespoons, or focus on protein and vegetables, yeah, well, the golden rule of nutrition, variety, and of course, we need fats , proteins, carbohydrates, again i remind you that the body can synthesize everything from..., but there are things that are absolutely irreplaceable, and let this porridge remain on the water, everything is correct, without any salts and so on, additives, everything else can be obtained from other useful components, two, three, four, maximum spoons of porridge, to protein, a completely reasonable additive, protein is poultry, fish, meat , eggs, cottage cheese, for example, very often there is an opinion that you can’t eat meat in the morning, but somehow it’s not abnormal, well, everyone used to eat sausage, because with sandwiches

, yes, yes, it was considered that this was a normal breakfast, sausage is definitely , we don’t consider it, it’s something like a boiled piece of meat, but why not, in denmark everyone eats herring for breakfast, we don’t in denmark and we can easily eat some lightly salted salmon, and with a piece of... bread with an egg, why not, a wonderful breakfast, besides, the porridge seems to be not very good, but a couple of spoons of the same rice, and in the morning to the same fish, a completely acceptable story, but for us some kind of a story with cottage cheese, yes a casserole, cheesecakes, but cheesecakes are a fried story, no, well , wait, there are baked cheesecakes, baked cheesecakes, and some without sugar. and it’s completely normal to add berries to them, it’s important to emphasize seasonal ones, because eating strawberries in december is not very wise, it

will never have a good effect on our immune system, so we should have proteins in breakfast, preferably at any meal food we had vegetables, plant fiber, this is definitely for the health of our microbiome, and the microbiome is the microbes that live in our... it’s practically such an elixir, the most important thing, yes, zukhra sharifovna, you are actually the first endocrinologist who said a kind word about bread, this was several years ago, because all nutritionists, all people, who are somehow involved in helping to lose weight, everything about bread is simple. like this is a terrible terrible poison for those who are losing weight, but this is not true? of course it’s not true, because it was once

a surprise for me a long time ago when i read a study, in my opinion norwegian, but that while studying the gene code of a specific a person, you can understand what kind of bread is best for him to eat, well, that is, bread is built into our genetics, so giving up what we are predisposed to... well, at least it’s stupid and a little smacks of such a fashion when everyone stopped eating bread , gluten, a lot of dangers and so on, nothing like that, bread contains healthy proteins, very healthy , easily digestible by humans, and gluten and glyodine are good proteins for humans, another thing is, there are people who suffer from diseases for which no person able to digest these proteins cause damage to it, these people really don’t need to eat bread that contains all this stuff, there are also people who react to bread, they may

not react to gluten, to milk, that’s a friend. yes, but they are made with milk, especially buns and so on , yes, but there we are probably talking about lactose, yes, well, yes, yes, the fact is that they go through such serious processing, and then the temperature is high , and fermentation, a lot of things that happen, then lactose remains wrong there a lot, in general there are situations when we have such a concept in medicine, sibr , deciphers... this is bacterial overgrowth syndrome, but if a person has such a problem, then he will react poorly to many, even the most healthy products , for this you need to go to a gastroenterologist, a good gastroenterologist, who will save you from this problem and you will be able to eat normal foods, which includes bread. again, we need to make such an important emphasis, bread is different from bread, because even flour can

be of not very good quality, the methods of preparing it. maybe storage, so you can’t blame everything if someone, as they say, prepared the wrong bread , yes, not all the bread is to blame, that’s why with the bread, but i, i was for the bread, and i will be for the bread, but i always place an important emphasis on this, too, if you overeat anything, then even water can kill a person, if you eat bread, remember, song, a bottle of kefir, half a loaf, yes, you don’t need to eat half a loaf, with every meal... except dinner, i can safely recommend one piece of bread and not you need to switch to these half a loaf, then the bread will only benefit and there will be no harm, bread is vitamins of group b, it is a lot of other very useful substances, microelements, minerals, and what’s more, it is also a certain pleasure, and food owes a person give pleasure, it should not become the main source

of joy, but there are people who are generally ready to eat. only bread and cheese and cheese , by the way, yes, here, here, ah, i always say that m, if a person says, you know, i'm without i can’t live on bread, well, no matter how much you tell him that bread is harmful , he will simply go away and eat this bread, and if you tell him yes to his health, but one piece at a time, he is more likely to adhere to this recommendation, i am a boss, i must know about the decisions that are made at the top, even if... they are made over my head, the chief of intelligence on november 4, 5 and 6, on the first. cognac, montechoca, product of stellar group. and we continue our conversation, podcast deception of

substances, in the studio of oles nosov from ukhra pavlova. it is also very important, very, very important to emphasize that at different times of the day we have different hormonal activity. and if in the morning our activity of the hormone insulin is minimal, then in the evening it is maximum, which is precisely why i say: do not eat fruits in the evening, as a matter of fact, and it is advisable not to eat bread in the evening, because it is also such a complex carbohydrate, but a carbohydrate as a rule, there is sugar in there too, they add it just so that it will drain. would be better suited, for example, if it was yeast bread, so, if you and i don’t eat simple carbohydrates in the evening and fewer complex ones, then we don’t, well, let’s say, overstimulate this insulin, and the smaller the rise in insulin levels, the smaller the process of formation of adipose tissue, so knowing

these subtleties , you and i are helping our body be healthier. that is, in the morning bread is for weight loss, in the evening it’s the opposite, yes, if there is no excess bread in the morning, yes, i often say, ignorance of the law does not exempt you from responsibility, but ignorance of physiology does not exempt you from the consequences, so if you if you don’t know that you don’t need to eat fruits or bread or cereals in the evening, or you need to eat them in smaller quantities, then unfortunately, you will gain excess fatty tissue, it is very important not to take very... short intervals between meals, this is all about regulation when a person says: to lose weight, i will eat only once a day , yes, he will really lose weight, that’s right, he will succeed, he will lose significant weight, and here this word is absolutely appropriate, because losing weight is of course the word is bad, yes, he

will lose the most valuable thing, he will lose muscle tissue, because if a person... doesn’t eat at least three times a day, well, or a maximum of three times a day, then he cannot get the daily dose of protein, well, it’s impossible to eat, i don’t know, chicken entirely, and... and all the protein will be absorbed, no, it won’t work that way, it will just be extra calories, and the protein will be absorbed, well, as much as needed, 30 g, approximately, the maximum, i always say, you can lose weight, but you can lose weight, so you should have breakfast, lunch, dinner, but if we imagine a person has very large the intervals between these meals, let’s say, breakfast was at 60, and lunch at 3:00, can you imagine what a long period of time, and in this interval a snack can safely fit perfectly, and the snack should also contain protein, that is, how

we usually have a snack of tea, an apple, an apple, or sweets, or cookies, here’s an apple, in the first half of the day it’s an absolutely wonderful story, but with an apple i would like to eat something else with protein, for example, low-fat cheese, or the same cottage cheese, in any form is it just a casserole? there is fresh milled cottage cheese and so on, the main thing is that it is not very fatty, yes, the yellower it is, the fattier it is, for some it tastes better, but these are extra calories, and if we say just an apple without protein, then too everything is very simple, when we just eat apples, berries, any other fruits, what happens is that we have an empty stomach, and nothing prevents the rapid absorption of simple carbohydrates, glucose, first of all, and the higher the glucose, the higher the insulin, and when not yet and the protein component, then the main players

on the scene are insulin and glucagon, both another hormone, such as anabolic and building, that is, promoting growth, and these hormones will be built into adipose tissue, and if there is protein, then in addition there will be one more hormone - samatostatin, and this hormone will already direct this energy vector to building muscle. tissue, so just adding protein radically changes the situation, moreover, it also reduces the rise, the rate of rise in glucose in the blood, and this greatly helps not to raise insulin levels excessively, we advise not to eat earlier than after 3 hours, yes, this is supposedly fractional nutrition, supposedly healthy, often every one and a half to two hours, this is not not about health, no. there should be a minimum of 3 hours, there is also a scientific explanation for this, so a minimum of three and preferably no more than 5 hours, why not

more than 5 hours? this is how everything is arranged in our body, there is an internal clock that monitors everything, and when a person does not eat for a long time, it is now fashionable not to eat for a long time, then a number of substances, hormones, enzymes are activated, for example, the well-known lipoprotein lipase with complex names it’s not necessary... to remember, but just to know that when a person doesn’t eat for a long time, this lipoprotein lepase is activated, and it greatly contributes to the accumulation of adipose tissue, everything that you then eat is more likely to be used to build this very adipose tissue, because that such a certain threat is being created, and starvation, no matter how much you and i look at a full shelf of food in a store or in our own home, this cannot be explained to the subconscious, it works ideally only when everything is stable, synchronously understandable to it subconscious, well, there are a lot of people who, uh, they have this logic, they are not ready

to limit themselves, they want to eat what they want to eat, but in order to be in shape, they are ready to eat once a day, and this let’s say in the evening, because going to bed hungry is still a pleasure, so they endure all day, in the evening they eat up, it seems to them that they generally feel so normal, this again leads to loss of muscle mass, to sarcopenia, because muscles will progressively leave, and fatty tissue will accumulate, because when a person most needs food in the morning , when he is most active both physically and mentally, food does not come, and that same cortisol will always do its job, it will destroy your... muscle tissue, it will provide the body needs proteins that it constantly needs, and in fact, it will accumulate fat inside, abdominal, so to speak, and a person

comes to sorcopinea, moreover, there is also such a new concept, osteosarcopenia, that is , what is it, this is when muscle tissue goes away, fat accumulates, and bone tissue, its mineral density also weakens, because bone is not only calcium, phosphorus or other microelements, macroelements, it is also an organic matrix, that is, such a protein, figuratively speaking, yes it can be compared - with bricks and cement, imagine that you laid the bricks evenly, neatly, and did not add cement, the wall will be very strong, not at all strong, the same thing will happen with the bones, and if you turn the story around, okay, god bless him eat in the evening, and in the morning gorge yourself until the next morning, just imagine, you are full and you need to work, you will want to sleep, so eating too much is generally

bad, we have two such options. for fullness, figuratively speaking, yes, saturation, it’s physical, when we’re so full that we become so heavy, we feel bad , we’re hunched over, the stomach pulls down, this happens because when we have such receptors that monitor the volume , including in the stomach, and there is such a vagus nerve there, it has such an unforgettable name, or what is called the nervus, so it signals the brain, that we fill up, that the stomach is very full. this is poor physical saturation, it leads to expansion, to an increase in the volume of the stomach and, accordingly, to obesity, and there is also , well, figuratively speaking, chemical saturation, this is when a person chews food thoroughly, he has time to release saturation hormones into the brain, well, let’s say insulin , glucose or fatty acids, they reach special sections in our brain that control the composition of, let’s say, blood and whether useful

substances managed to arrive, if they managed to arrive there in this way, a person will never overeat and will never have problems with excess weight. by the way, let's not forget yet, let's say, how to calculate your own coloring? there is a golden formula for calculating coloring, you need to multiply yours, have your current weight by the number - 28, 31 or 33. and you will get your coloring that is in your life now, what are 28, 31 and 33? 28 - this is if a person is hypodynamic, does not do anything particularly sporty, walks little, and so on. 31 - this is if a person is engaged about two to three times a week, some kind of load in the gym or at home, it doesn’t matter, and if a person is physically active, he trains about five times a week, then that’s 33,

so... depending on what number you get, and if you want to reduce your weight, subtract 500 kilocalories from the resulting figure and you will begin to lose weight. these are the kind of introductions to start losing weight, and it seems to me that for now, in order not to overload our listeners, this is enough, if everyone takes something of their own from this, they will already begin to move towards the right side , which means that in order to start... we first need to think about what we eat, how we eat, how we chew, be sure to pay attention when we go to bed, try to make this story as close as possible to physiological norms, and the most important thing, the most important thing, without which everything will be impossible, you need to want, you need to want to get rid of the unnecessary, and really want with all your soul, that’s right, that’s right, it was a podcast: the deception of substances is with you

, editor-in-chief of komsomolskaya pravda olesya nosova, famous doctor-endocrinologist zuhra pavlova. hello, dear viewers, you are watching the podcast triggers with you, its hosts, tatyana krasnovskaya, psychologist, psychotherapist, psychologist, psychotherapist sergei nasebyan. our guest today is the beautiful elena. let's talk about her story. hello, hello, elena, tell us what you came to us with? i came with my story on the topic of relationships. i would like to talk about the kind of men i meet on my way. and i very often

encounter abusive relationships. and usually in a row, yes, that is, uh, the first relationship of this format was with the father of my child, and yes, it turns out we lived together for about a year, and as a rule they tried to change me in this relationship, i was 25 years old, we met, he was older me, everything happened in such a way that i seemed to be wrong in everything, i was younger, and thus, yes, there was some kind of suppression of me all the time, and i was always a noticeable girl, let’s say, in principle, i didn’t want to be liked by others always , from... very early age, since kindergarten, probably yes , i had such a desire to be the center of attention, and i believed that if i was next to a person, on the contrary, he should be proud of this, that if i walked in some beautiful

clothes, yes, i don’t mean some provocative clothes, but just in beautiful clothes, and on the contrary they tried to somehow tell me on the topic of look, what are these bright colors for. yes, i need to be more modest, i didn’t understand who needed it, yes, at that moment it seemed to me, okay, i’ll be what you want, yes, as long as you like it, as long as nothing, uh, could separate us, let’s say, then gradually, gradually i felt that i was no longer left in these relationships, in principle as an individual, that is, i was already doing that , what a person likes, yes, i do all the time. since he wants, and when this relationship ended, it ended with me being told that there is another, more so to speak, salaried, more, who is not trying to be bright, is trying to be

what needs to be, then for the first time i i was faced with the fact that i don’t know who i really am, that is, having left this relationship, i’m basically like a blank sheet, not understanding who i really am, leaving this relationship, plus also, yes, i was pregnant, but they told me, that i’m sorry this way and that, he knew that he was leaving you pregnant, yes, yeah, and i gave birth to a child , yes, some time passed, i basically didn’t see anyone around me at all, i basically didn’t even have any kind of relationship and didn’t consider it, there was a certain state of searching for myself, gradually, gradually i became interested in something... yes, i went to sports, went to the gym, that is, i somehow tried to distract myself, yes, i tried to become better, so i just wanted to be some kind of ideal, and yes, not only for myself, probably, but also in order to prove it to

the world around me, in the end i go into a relationship saying that no, i don’t need a relationship at all, but again i feel something, that’s when i get into a relationship. that the person is weaker than me and it’s kind of easier for me, the relationship was not long-term for me, yes, that is, one relationship was replaced by another and then another relationship, then subsequent ones, let’s say, i entered into a relationship with a man older than me, gradually, gradually, i again begin to feel this state that i am gone again, literally 2 months after... the relationship, that is, i am again trying to fit in, i want to be perfect, i i prepare lunches, dinners, breakfasts and so on, and at the same time not understanding that for me, in principle, a person does nothing to somehow admire a man, i came

out of this relationship, very depressed, that is, i there was already such a critical moment that i realized that relationships were, in principle, not my story, that is, maybe it’s better not worth it at all. probably, having said these words, i got pregnant just a few months later in the same relationship, these relationships lasted for several months, but if we are talking about the last one, yes, my relationship, it lasted 9 months, before that 2 months, you lived together, we lived there for six months together, yes, one way or another you describe all these relationships as abusive, i think so? let's for ours viewers and for me, let’s first try to sort of agree on what an abusive relationship is, that’s how it is, well, i understand that it’s very fashionable now, it’s clear that we read a lot, and you read it, here you are, abusive relationships, as you describe, relationships in

in which, yes, in relationships in which the line of your personal boundaries is erased, and the line of who you are is erased, very often a situation occurs that you are wrong, no, look, it’s actually not so, it seemed to you, no, here i am right, you're wrong, like this, where your worldview is questioned, yeah, uh-huh, and your vision of life there, of realities, is constantly subject to criticism and doubt, right? yes, yeah, why do you agree to this? at what point does this happen? at the moment of falling in love, when it seems to you that the person is completely compatible, uh-huh. image, okay, so you tried, for some time , you spent some time trying to become ideal, you became ideal, or you got closer to the ideal image of yourself, good question, i think that... and i became a better person , but not for yourself,

yeah, if it’s still for yourself, flax, as it were did you feel like if you received some kind of i don’t know, there’s a diploma, a certificate, but a certificate saying that that’s all, you ’re perfect, how would you feel? lousy, probably, why, but because this word ideality, somehow it really hurts the ear, right? that is, there are no ideal people, i, in principle, understand this with my head, and trying to please, and again, i understand this with my head, when i leave this relationship,