[000:00:00;00] can’t, well, then, answer the question why can it, that is, i think that you still need to go deeper and do it as they tell you, because it seems to me that there is professionalism in this, but when it’s me, it’s not i will, it doesn’t suit me, it’s me, a person knows better what suits and what doesn’t suit your character, because he is here precisely for this, so i’m talking specifically, but about the artist and about the director, of course, who sees this image, because you see yourself as in a mirror, how someone will like me or not, and the director, let’s say he sees the picture as a whole, just like an artist, he sees how they will all fit together, so in this sense i think that you can’t talk only to yourself, you have to trust people who already see like this, but i only look like this. repetition is the mother of teaching, i advise you not only to watch, but also to review episodes of podcast lab on

the first website, today with me in the studio are costume designer anna khrustaleva and actress milana brui. if we talk about this popular prep style in general, who is it suitable for? whether schoolchildren or students can wear it using some references directly in their educational life, or they can wear it, this is a popular style, now it is being actively promoted from everywhere. no, it seems to me that this is for this period of time, this is... one of the main movements of our style, kind of strict, but free, and i very often see adults in this style, and i’ll tell you more, i i really like it, i really like it when it seems to be very official and strict, but there is such lightness, some kind of freedom, and this is very stylish, in my opinion, especially since now this is such another round of return, and it really can be freer

and combined even with granjumi. that is, an older person can wear a jacket and a suit, but on a naked body , for example, by the way, these are the elements of prepi style that can be used in office clothes, because they have something in common, these are quite similar styles, but still different, what elements can be borrowed for office work, because, probably, there in a short adhesive skirt, it’s not always appropriate to come to any office, it will be strange, well, the same jackets, vests, shirts, well, even perhaps these long shorts, which are classic, yes, classic, now, if we take the classics, some seasoned color too, perhaps beige, brown , something like that, some boots, and even a white shirt, also very strong, plus an accessory, well , something like - ties, but not so strict, but tied, i think this is very now it’s interesting, with some, well, with

an additional bag, color scheme. can be completely transferred to the office, of course, although of course, offices are also different and have different degrees of dress code, but it seems to me that now everything is moving more and more, the world is moving on the one hand towards freedom and expressing oneself, on the other hand, this is all desire - back to the proepist or official, yes, you said the word offire, now there is a new tendency to return there, for some reason, maybe with popularity, due to popularity the eighties, they are coming to us again... these jackets with voluminous shoulders, that is, women , they seem to me, there are always just different silhouettes, that is, now there was an oversized silhouette, i don’t know where we will move next in over or will this will all decrease in volume, but will reach some peak, as always with any trend, there is some peak when it has nowhere else to go, then naturally it will decrease, and then in parallel

the trend of femininity, sophistication, fashionability of such ballet some images ballet flats have returned to fashion, for example, no matter how many years we haven’t worn them, considering that it somehow remained far back in the 2000s, they are back in fashion today, but the barbie style, and also not by chance, such a sudden flash, that is, everything - after all, people wanted to get rid of everything black, voluminous, so massive, strict, and to play around with it a little, well, by the way, this style was introduced quite artificially. it was still part of the promotion of the barbie movie, yes, but for some reason everyone picked it up, that is, like any trend, it can be picked up, or maybe it can pass so fleetingly, so it turns out that you got lucky, because the prep style is very popular now, all the brands on the eve of the start of the school year released capsule collections in the prep style, yeah, it turns out that you have

just a release coincided, yes. you are just like barbie, you are stars, the stars have aligned, let’s hope so, that the audience will like it all, we have several heroes there, they dress in the preppie style, someone seems to be outside this style, right? there are heroes who - right so we can say that it’s almost like students of some closed institution, english, but of course, naturally , we lowered the degree, given that this is happening in pskokov, by the way, i wanted to say everything, i can’t put it in, that we were working on the film two costume designers, the fact is that i was nine months pregnant, i couldn’t stay on set, so there is another church designer... you remember her, we worked together several times, this is my good friend, she was more responsible for fashion trends, because she lives in new york, she works at fashion weeks, she seems to be aware of all the trends at the very beginning of their

origin at the very place of their origin, so to speak, and i was more responsible for being close to reality for the fact that we understand that this is happening in pskov, and this is happening in moscow, and it’s like we have... such a creative tandem, i hope you have such a serious approach, i’m very interested in looking at the costumes, yes, yes, but how - milan reflected, it later on your future life, that is, you borrowed some items of clothing that you lived in for a long time on the set were still waiting for the filming to end in order to steal these costumes, to be honest, that is, they ended up in your wardrobe, some parts of some costumes were then given to me they said that it should be left for posters, well, costumes there, but of course, for your life. i took it, borrowed it, because i’ve never, honestly for me, been scared by bright colors and it seemed to me that you have to be able to wear bright colors,

you have to be able to combine them, you have to somehow to withstand, and i am very afraid of some bright elements of these, it is necessary for everyone to communicate with this very competently, when i saw that it suits me, but i am somehow immodest, it goes, thank you, yes, but when i i realized, of course, in my wardrobe, things began to appear, firstly, uh, things of such colors, which is important, and of course, such strict lines, this makes me a lot, not that older, but more serious and precise, but it seems to me you really, it seems to me too that it suits, but i can’t imagine it right in the barbecue, me too, oh, i have no idea either. honestly, well, while working on the film, you have become real experts in the preppe style, so let’s now give a recommendation to our viewers about where to start, and if you put together such a small preppe capsule in

your wardrobe, what things should definitely be there first of all, you need to determine which color scheme suits your appearance best, that is, a more contrasting or softer, more restrained color scheme. let's say you chose what you have, you are blonde with blue eyes, it suits you blue, beige, most likely, you can add, gray, probably, yes, you can , gray, naturally, yes, blue, and accordingly choose some basic things in this palette, there, it suits someone - the length, what it will be , skirts, trousers, there can also be, of course, trousers, vests, yes, in fact, there may be some elements, for example, the top is more classic, and... if you want to express fashion trends, that is, you can use more classic ones - these are that blouses, shirts, i think a white shirt should definitely be in the wardrobe, a classic white shirt, a classic white shirt today, is this shirt still oversized or a true-to-size shirt?

i don’t think it’s the size for some reason, but it seems to me that when they wear a shirt that fits, somehow it looks old-fashioned, i’m all people, that is, a shirt if it’s a girl. she can take off a shirt from her husband - well, maybe it depends on the size of her husband’s husband, but i don’t even know, it seems to me that now they make excellent cuts in women’s cuts, i generally buy shirts in men’s stores, yes, it’s great, but it seems to me that they fit men’s best, maybe i don’t wear white shirts, so i would argue with milana, not everyone, as it seems to me, doesn’t suit everyone, here you are both representatives of contrasting appearance, i’ll tell you i think it’s good, blue shirts, blue, blue, i wear, i have all the shades, really , that’s why you need to choose initially, and black color, black, at one time i didn’t wear it at all, i avoided it, but lately, and since i work a lot in the theater, in the theater all

the directors wear black to the premiere color, for some time i was the black sheep, that is, all the directors came out in black, and not one in blue or beige, but then i realized that it would still be more stylish and more harmonious if i also had . black color, so i started using it too, it turns out that i really like black color, yes black color can also be used, but in this preppe style, or is it still more like this, i think, here are light colors, i think, that in such a consistent preppe style, there is no black color, by the way, we, uh, have also been with olga for a long time we agreed that we use the color black to the maximum in cinema, but oh, to the minimum , sorry, because it doesn’t look very good on camera, especially on a digital camera, on television it’s the same, we minimize it, but black, i didn’t know this, but because it falls through and the texture is not visible, in fact, it turns out to be just a dark spot, uh-huh, uh-huh. if it’s black, then with texture, really, that is, it’s either

leather, or suede, or lace, or velvet, then it’s interesting, look, we’re very glad to see you in black, like professionals, yes dressed, dressed in black and talked about it at odds, i generally agree that black is probably not the most advantageous color, it seems to me, more and some beige tones, brown, this is the style, schools, this is the style, as it seems to me, this is some kind of lawn in front of the university. american and here we see people there in this idyllic picture, no one will be in black, everything will be some kind of discreet, noble shades of old money, yes, then from every iron now this trend for old money, to me i really like it when people who never had money teach other people who also never had money, but learning looks like it’s in the seventh generation, no, just a word, associated with

some kind of london, with some like this, harvard, beautiful, some dark green, like this, dark burgundy, some tones like this, very brown, and like, how is this probably right, old money, well, that ’s how it is, it came from these prestigious university schools, where it was just ordinary. i understand correctly, these rambo-shaped ones, yes, it’s all from there too, yeah, yes, but it’s beautiful , it seems to me that this is very, very true, the style originated initially, well, it’s believed that it originated in america, but we know that the americans, they always wanted to look the way they look, the europeans, who have a whole generation of aristocracy, they always wanted, yes, yes, yes, yes, that’s why this style, like an imitation, yes, was born, well, i i'm already looking forward to it, i want to watch the film, i'm

very interested, yes, come watch our the film, which is called, i'm taking a step, on september 7 it will be released nationwide in all cinemas of our beautiful country, thank you very much, we will wait impatiently, although no, the film is already showing in the cinema, yes it is already showing, you can already go to the cinema , run already, let's go to the cinema, and of course, we will be inspired by the preppy style and i am sure that we will be able to learn a lot of interesting things. from your images, yes, yes, thank you, hello everyone, this is the podcast deception of substances, my co-host, editor-in-chief of komsomolskaya

truth, olesya nosova, famous doctor endocrinologist well, let’s talk about mistakes in diets, every woman, by a certain age, and it seems to me, by any age , has a wealth of experience with diets, i wouldn’t discount men either, they are with us too they lose weight and also many times, there are a lot of mistakes, and as a rule, it all starts where, on monday, and even more often on january 1, now we’ll celebrate the new year and start a new lifestyle, we’ll all lose weight and be in time for spring slender, elegant and beautiful, that the first thing that comes to mind is, well, if it’s winter, then of course you shouldn’t run, if it’s summer, then everyone starts thinking about running, they forget that if a person is overweight, then there’s definitely no need to run anywhere, sometimes they say they they are running towards a heart attack, and this is how it is, because excess weight means lost knees.

these are all the joints in general, these are the hips and so on, yes, yes, i’m speaking figuratively about the knees , of course, all the joints, that’s right, and these are big cardiovascular risks, and even if the person was once active, well, i don’t know , he ran, jumped, swam, well, he was athletic, then having gained a lot of weight and not exercising for some time, he seriously threatens his health with this impulse, so yes, it really is necessary... not only with diets, but with physical activity, but with such an individual approach, the greater the weight, the greater the restrictions on the types and intensity of movement, that is, what is most physiological, as it seems to you, i agree, well, walking, probably, of course, yes, again we return to the fact that a person is directly walking, so walking, walking in any option, it could be on the street, it could be, by the way, yes, absolutely accessible to everyone , a lot of people now talk a lot

on the phone, yes, but if you don’t sit when you talk, but walk, then during the conversation you make some -then... the 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, very good way, i recommend it to everyone, that you need a headset so as not to holding the phone with your hand, this is a load, well, probably the most dangerous thing is when we hold the phone like this with our shoulder, but here everything is very bad, there are big problems with the neck, big problems with the blood supply to the brain, so you don’t need to do this at all, but with 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, but you have a phone, change the handles,

so that your hands don’t get numb and it’s also normal blood supply, start with walking, with the simplest, 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 a more gentle exercise than walking, for example, if your knees, if your back, lower back, this is such a healthy alternative, especially if there is pathology of the joints, and yes, swimming and walking are the most physiological ways of loading, as for another very important component, the simplest thing you can do is.. .to get closer to that the correct time for going to bed, which any person should have, 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 adjustment, which i recommend

to do for such patients, i recommend to them in the evening after dinner, going for 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 bit, so naturally you will get tired, pleasantly tired, and this will contribute to 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 at 10:00, everything no matter how wonderful and healthy, but if you look at your phone , read some news there, watch heart-warming programs, then you stimulate the synthesis of those hormones that make you active, and you probably know this, in

by 9:00 my head was already falling and i was getting sleepy, at 11 my second wind was over, the man started walking, but why? just because you forced... to recycle, to restore the synthesis of this very cortisol, 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 look with you tv, telephone and something else that synthesizes this blue light, then we do not produce the hormone melatonin, but the activity and interest that we show, looking at these interesting things stimulates cortisol, and cortisol will not let you sleep, but what should you do? what should i do? it’s 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 you can read an e-book, but again, if

the book has some kind of plot that makes your heart beat more intensely, then you won’t be able to sleep, but there is, tv is blue light, melanin won’t work out, but if you read a philosophical dictionary, you’ll fall asleep much faster, if yes, yes, 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 it. uh, excessive work of the heart , on the contrary, it is more calming, this will just contribute to a normal bedtime and then our hormones will be in the correct balance, our adipose tissue will be adipose. will open up, figuratively speaking, and be spent on the needs of the body, because

at night, our brain actively works, actively muscles work, you and i turn around in our sleep, yes, the lungs , which never stop working, and everything needs energy, so it must be taken from this very fat depot and adipose tissue, and for this all the hormones are needed, those that should have retired, they leave, 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 enrolling thus, taking and analyzing what we eat is ideal a food diary helps, if initially it seems like some sort of, well, complexity, just sit down and write it down, in fact, this is such a useful thing in order to... activate, see from the outside what you eat, because when you ask a question, and 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 in between, or we eat and work, but we don’t understand at all that we ate, how much we ate, was it tasty, well, that is, something like this is like being thrown into a shredder, all this is thrown and the person stops only when there is nowhere else to go. yes, that’s the expression until the cabbage he doesn’t stop, he has nowhere to go, he doesn’t stop because he’s busy, well, yes, unfortunately, so the food diary really helps to understand what we eat, in what quantity, when we eat, because that 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, oh, this is it, otherwise this 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 it’s something like that really complex, epochal and so on, in fact it’s just you writing down everything you ate, there ’s no need, there’s no need for any system, there ’s no need even if the food is chaotic, it doesn’t need to be divided... for breakfast , lunch, dinner, snack and so on, just write it down, so you must write the quantity, and it’s true, firstly, some people can’t stand it, they stop writing, because well, what, why are you writing this on yourself, but in general, yes, it really helps to realize, it’s very important to say that when we say quantity, this does not mean that you have to carry scales everywhere, no, you can write, i ate five... buckwheat porridge, we understand how many spoons we ate, yes, five tablespoons of buckwheat porridge, or a piece chicken

the size of your palm, this is already enough to understand approximately how much, then the same doctor, or the person himself, because there are a huge number of online calculators that 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 the fact that this podcast is a deception of substances, this is olesya nosova from ukhra pavlova. it is very, very important to understand how a person is used to preparing food, or what kind of food he chooses when he buys ready-made food or orders this food. the method of preparation either makes the product useful, or clearly spoils this usefulness and makes it unhealthful. few besides, the less hassle, the healthier the food, in other words: when we think that there are very, very, very many greens and various vegetables at once, this is great, but if you also

add a lot of all sorts of spices to it, it is even tastier, but not always this is really really healthy, and the clearer the composition of the food, the healthier it is, as a rule , there is a trap here, yes, when there are very, very, very many vegetables, herbs, and so on and so on, then this... and not only vegetables, this large volume will require the same and voluminous next time a person will eat something fatty, and the volume will be required as for a salad, namely, there is one very important habit that almost everyone lacks, this 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 repay you

kindly if you treat it kindly. we don’t have another body, we have to live in this until the end, therefore, if we 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, everyone i recommend, just do an experiment, chew every bite, hard piece of food 33 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 is you will understand that even after such a long chewing there are still ... pieces that can also be chewed in the oral cavity, and when we learn to chew, 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, that’s it to live in such a way that it turns into such a suspension, so if you learn to chew correctly, then a person begins to fill up by the middle of the plate, yesterday i was driving with friends and

chewing an apple, i didn’t have time to eat it during the meal and... i finished chewing it in the car and when we got there, they said: you’re not tired, i say, why, well, it took you so long to eat this apple, i say, i apologized, i say, i’m sorry, i guess i embarrassed you all there with that crunch, they said, no, we were just wondering how you can eat an apple for so long, here's an apple you can eat for so long, because i automatically have long-term chewing, in other words, at first you watch and chew, count, and then it becomes a reflex and you can no longer swallow unchewed food, you will simply chew it automatically without thinking, one day i received a patient who said that she couldn’t get an appointment, but she read the notes that we publish on social networks, she thought, what ’s stopping me from starting to chew while i’m waiting for my appointment, and when she waited for her appointment, she

she said, i just came to say thank you, just by learning to live, she lost the excess... she didn’t need anything else, 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, this is a regulation, 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 also fundamentally important because the most hormonal balance, in the morning we have the highest level of cortisol, everyone has heard about cortisol, but it is associated with the stress hormone, and 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 cortisol is normal, our cortisol has very multidirectional actions, it destroys muscle tissue, and accumulates fat tissue, and if a person does not eat breakfast, or eats too much breakfast, well , some time after waking up, an hour, two, one and a half and so on, then and when is active, then cortisol rightfully destroys our muscle tissue, because it always needs protein, especially when and as soon as possible, otherwise it will begin to extract protein from where it can, that is, from our muscles, yes, that’s right, therefore when we wake up, we wash ourselves, we carry out hygienic procedures there, get dressed and go to the kitchen for breakfast, that is, about half an hour after waking up, it’s still ideal, absolutely fantastic, it would be great if a person woke up and drank water, why do we need to do this everyone, does everyone need to do it, everyone, why, because at night you and i breathe,

a lot of fluid is lost with breathing, also 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 amount of fluid. we always wake up in the morning in a state called hypovalemia, that is, a lack of water in the vascular bed. therefore, if you drink water in the morning, it is important to note that it is warm, then i will tell you why. then we really, really take care of our cardiovascular system, we facilitate 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 and 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, about, yes, well, depending, again depending on growth, then it will be a completely acceptable, complex carbohydrate. here's a piece of bread, but the problem is that the porridge, if you go to any grocery store and look at the recipe for porridge, then of course it 's a nightmare and horror, there's butter, and milk, salt, and sugar, everything that whatever, that is, this, well, essentially, the calorie content is compared to 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... somehow porridge or really on water, without salt, and two two

tablespoons, or focus on protein and vegetables, yes, well, the golden rule of dietetics is variety, and of course, we need fats, proteins, carbohydrates, again i remind you that the body can synthesize everything from proteins, 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 2-3-4 maximum spoons of porridge to protein is a completely reasonable addition of protein - this is our bird, this is fish, this is meat, these are eggs, cottage cheese, for example, very there is often an opinion that you can’t eat meat in the morning, well, somehow this is not abnormal, well, everyone used to eat sausage with sandwiches, yes, but it was believed that this was a normal breakfast, sausage alone means we don’t consider it, that’s something like a boiled piece of meat, why not, in denmark everyone eats herring for breakfast, we are not 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, this porridge seems like not really, but a couple of spoons of the same rice and the same fish in the morning quite... an acceptable story, but for us , probably, some kind of story with cottage cheese is more typical, yes, casserole, cheesecakes, but cheesecakes, this is a fried story, no, wait, there are baked cheesecakes, baked, yes, there are 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 for breakfast, it is advisable that we have vegetables, vegetable

fiber, this is definitely for the health of our microbiome, and the microbiome, microbes that live in our body and not only in the intestines, but now more about the intestines, they feed on everything, but plant fiber is practically like this... the most important thing is, yes, zukhra sharifovna, you are actually the first endocrinologist who said a kind word about bread, this was several years ago, because all the nutritionists, all the people who are somehow involved in helping to lose weight, everything about bread is just like this is scary, terrible poison for someone losing weight, but it’s not true, of course not true, because it was once a surprise for me a long time ago when i read... a study, in my opinion, norwegian, that by studying the gene code of a particular person, you can understand

what kind of bread for him it’s better to eat, well, that is, bread is built into our genetics, so giving up what we are predisposed to is, well, at least stupid, and it smacks a little of this fashion when everyone has stopped eating bread, gluten, a lot of dangers , and so on, nothing like that, healthy proteins, very healthy, easily digestible by humans, both gluten and glyodine are good proteins for humans, another thing is, there are people who suffer from diseases in which a person is not able to digest these proteins , they cause damage to him, these people really do not need to eat bread containing all this , there are also people who react to bread, they can react not only to gluten, but also to milk. this is a different story, yes, but they are made with milk, especially buns and so on, yes, but we are probably talking about lactose, yes, well yes, yes, the fact is that

after going through such a serious processing , and there is a high temperature, and fermentation, a lot of things that happen, then there is not much left of lactose, in the complex there are situations when we have and there is such a concept in medicine - sibr. this stands for bacterial overgrowth syndrome, but if a person has such a problem, then he will react poorly to many, even the most healthy foods, for this you need to go to a gastroenterologist, who, a good gastroenterologist, who will save you from this problems and you will be able to eat normal foods , which includes bread, again you need to make such an important emphasis , bread is different from bread, because the flour may not be of very good quality, there may be methods for preparing it, and storage, so you can’t blame for everything, if someone, as they say, prepared the wrong bread, but not all bread is to blame, that’s why with bread

- i, i was for bread, and i will be for bread, but i always place an important emphasis on this, too, if you overeat you can kill anything with water man, if you eat bread, remember the song, a bottle of kefir is half a loaf, but you don’t need to eat half a loaf, with every meal, except dinner, i can safely recommend one piece of bread and you don’t need to switch to this half a loaf, then the bread will only benefit you and there will be no harm, these are group b vitamins, there are a lot of other very useful substances, microelements, minerals, and what’s more, this is also a certain pleasure, and food should give a person pleasure, it should not become the main source joy, but there are people who are generally ready to eat only bread and cheese and cheese, by the way, but i always say that if a person says, you know, i can’t live without 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, and we continue our conversation , podcast deception of substances, in the studio of olesya nosov from ukhra pavlova, also very important, very, very it is important to emphasize that at different times of the day we have different... activity of hormones, but if in the morning we have minimal activity of the hormone insulin, then in the evening it is maximum, which is why i say: do not eat fruit 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 as a rule there is carbohydrate and sugar, they add it so that the yeast is better suited there, for example, if it is yeast bread, so

if you and i in the evening we don’t eat anything simple carbohydrates in fewer complex carbohydrates, then we do not, let’s say, overstimulate this insulin, and the lower the rise in insulin levels, the smaller the process of formation of adipose tissue, so knowing these subtleties, you and i help our body to 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 don’t know that in the evening there is fruit or bread or you don’t need to eat cereals or you need to eat them in smaller quantities, then unfortunately you will gain excess fat tissue. it is very important not to take very long intervals between meals, this is all about regulation, when a person says: to lose weight, i would

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 bad, yes, he will lose the most valuable thing, he will lose muscle tissue, because if a person does not 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 is impossible to eat there, i don’t know, a whole chicken, yes, and all the protein will be absorbed, no, it won’t work like that, it will just be extra calories, and the protein will be absorbed, well, as much as needed, 30 g, approximately, maximum, i always say, you can gain weight, or you can lose weight, so there should be breakfast, lunch, dinner, but if we imagine a person has very long intervals between these

meals, for example, breakfast was at and lunch at three, can you imagine what a long period of time, in this, in this interval, a snack can safely fit perfectly, and the snack should also be with protein, that is, as we usually have a snack, tea, an apple, an apple, or candy or cookies, here is an apple in the first half the day is an absolutely wonderful story, but with the apple i would like to eat something else with protein, for example, low-fat. or the same cottage cheese in any form of casserole, whether it’s just fresh grained cottage cheese and so on, the main thing is that it is not very fatty, yes, the yellower it is, the fattier it is. some people find it tastier, but it’s extra calories. what if we say just an apple without protein? everything is very simple here too. when we just eat apples, berries, any other fruit, what happens? 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 there is also no protein component, then the main players on the scene...... are insulin and glucagon , both of which are hormones that are anabolic and build, that is, promote growth and build these hormones will be in 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 the construction of muscle tissue, so just adding protein will radically change the situation, not only that, but... .reduces the rise, the rate of rise in glucose in the blood, and this really helps not to raise excessive insulin levels, we advise you not to eat earlier than after 3 hours, yes, this is supposedly fractional nutrition, supposedly healthy, often there after 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 at least three and preferably no more than 5 hours, why not more than five 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, you don’t have to remember them, but just know when a person doesn’t eat for a long time, this - this lipoprotein lipase is activated. and it greatly contributes to the accumulation of fatty tissue, everything that you then eat is more likely to be used to build this very fatty tissue, because such a certain threat is created, and starvation, no matter how much you and i look at

the full shelf of food in in a store or in your own home, this cannot be explained to the subconscious; it works ideally only when everything is stable, synchronized and understandable. to the subconscious itself, 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 stay in shape, they are ready to eat once a day, and this is acceptable in the evening, because they go to bed being hungry is another pleasure, so they endure it all day, gorge themselves in the evening, it seems to them that they generally feel so normal, this again... leads to loss of muscle mass, to sarcopenia, because the muscles will progressively go away , and adipose 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 with proteins that it needs constantly, in fact. .. will accumulate fat inside , abdominal, so to speak, and the person comes to sarcopenia, not only that, there is also such a new concept, osteosarcopenia, that is , what is it? this is when muscle tissue leaves, fat accumulates, and bone tissue, its mineral density also weakens, because bone is not only calcium, phosphorus or other microelements, macroelements, it is also organic... that is, this kind of protein, figuratively speaking, yes, it can be compared to bricks and cement, imagine , that you stacked the bricks evenly, neatly, and didn’t add cement, the wall will be very strong, not strong at all , the same thing will happen with the bones, and if

you turn the story around, okay, god bless him not in the evening, but in the morning to eat enough and until the next morning, just imagine, you you've eaten enough and you need to work, you need to sleep. you want to, so eating up is generally bad, we have two options for eating up, figuratively speaking, yes, saturation, it’s physical , when we fill up so much that we become so heavy, we feel bad, we’re hunched over, the stomach pulls down, this happens because , that when we have such receptors that monitor volume, including in the stomach, there is such a vagus nerve there, it has such an unforgettable name, or it is also called nervusvas. here it signals to the brain that we to fill up, that the stomach is very full, this is poor physical saturation , this 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 saturation hormones have time to be released into the brain, let’s say, insulin, glucose or fatty acids have time to arrive, they reach special sections in our brain that control the composition of, let’s say , the blood, whether useful substances have time to arrive, now, if they managed to get there in this way, then the person will never overeat. and will never have problems with excess weight, by the way, let’s not forget before we forget, let’s say, how to calculate your own coloring? there is a golden formula for calculating coloring, you need to multiply 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 is... hypodynamic, does not do anything, especially sports, walks a little, and so on,

31 is if a person does approximately two or 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, depending on what number you get, and if you want reduce your weight, subtract from receiving. the numbers are 500 kilocals and you will start losing 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 in the right direction. this means that in order to start losing weight, 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 most importantly, the most important thing, without which everything will be impossible, you need to want, you need to want to get rid of excess weight , and really want with all your soul, that’s right, that’s right, this was a podcast deception of substances with you , editor-in-chief of komsomolskaya pravda olesya nosova, famous doctor endocrinologist, pavlova. hello, this is a podcast of grief with fire and i am its host denis gorelov with a story about the most current new products in domestic cinema and tv series production of the current season. and as usual, sometimes i will call the series a film. because the long-running santa barbara is not in our unit, 200-300 episodes is not our format, and films

of eight episodes and twelve episodes are still simply films extended in time, it is still inappropriate to repeat the word series too often, let’s start of course, from the series lada gold, because where else to start, a picture about all-gold bandit ladas that are waiting in the wings for their lucky winner in the outlying garages of the city of our automotive glory, tag... in its madness it is similar to the story about the brilliant hand, which smugglers smuggle across our border for the purpose of laundering money at a quarter of the cost under the guise of treasure, and if all this is told in a serious manner, all of this, of course, smacks of pure 999 idiocy, and of course, the authors need to warn in advance that everything they talk about is an utter blizzard, a mistake people who write annotations make in this sense, they do not warn about it, scaring away more or less serious viewers from the picture, who more or less have an idea

of ​​what they looked like nineties, and at the same time they do not have a greedy light in their eyes, because