to a dacha near st. petersburg, i left three times , everything is not mine, the person is not mine and in general everything has nothing to do with me , we are like water and fire, two completely opposite people, so somehow i thought, lord, why do i need this, but he turned out to be persistent now, he has a muse, our wonderful light, he stole her from us, talented, beautiful, witty, everything, she has a complex of usefulness, she threw herself on the altar of this, uh, in life, he literally insisted on an official marriage, although svetlana was against it. it could be don’t fence this garden of cliches at all, well, palera said that for the first time in his life he wants to be married of his own free will. when vetka appeared

, can you imagine, he became kinder, he began to smile sometimes, he began to react a little to humor, he himself has no humor at all, we are serious, so svetka breathed into him the components of humanity, it is very difficult for him to communicate with people, he presents them with an internal account, he wants... the world to correspond to his ideas of beauty, he was very strict and treats everyone the same or, well, it doesn’t matter, it doesn’t matter, in this case he was the director, and that’s all of us, in general everyone who is in his five albums, these are models, when you think about valera, you get a feeling of some kind of fundamentality and tenacity of character, here is valera, a piece man, i

’ve known him for so many years and i never remember cheating on myself. valera is an exceptionally decent person, which is rare in our society today, and you can always trust him, you can go with him on reconnaissance. maybe because valery himself always crystal honest, he expects the same honesty from others. the belief in the inviolability of promises caused him pain more than once. even led to a break in relations with close friends, i will now make everyone understand this, kill the dragon, in yourself, in yourself, you understand this, since sashka abdulov is no longer there, and no one will scold me, then i can tell this story, lenochka koreneva, then she was leaving to get married, which means she was going to america, yermolnik, i decided to give her, well , almost half of this table an envelope, maybe inside there... they did it

some kind of record, a rock band , poverty, not big, a threshold, on the one hand, on the other hand a rock band, big poverty, not a vice, small, and accordingly, there they were, there on one side, dressed in a bowler hat in a top hat, that means an ermmolnik, a dudnik, and two more people, and if we turn it over, we were all naked. i remember for sure that the causal place was covered with rosochka, some literally 15-20 years passed, and valera, for some reason, decided to give it, in short , this photograph appeared in the newspaper, valery was persuaded by a friend to publish the photograph, and he was on at that moment the deputy editor-in-chief, such a weekly was a stage screen, just the size of a week, like this, listen, well, give me photographs, i perfectly understood that he was interested in, say, naked. option, i don’t

know, for some reason i didn’t feel embarrassed to tell them, borya, well, i won’t give you photographs, leave me alone, and i came up with what seemed to me a win-win option, i say, borya, you understand, these photographs are published only together, if you take one, i understood which one, but we need to publish the second one, don’t fight, he says, i’ll do it, print it, it's the size of a matchbox. a photograph was printed where they were dressed , that is, indeed the conditions were met, as if paris were met, on the last cover with all their might, this photograph was printed, moreover, under them they also wrote the text, they sold everything from themselves in order to subscribe to the weekly screens of the stage, after that there was a big fight, sasha is coming, in general, like this and... i

will kill you, i say, kill you if it makes you feel better, because what? sasha, in my opinion, valera plotnikov broke some... here this story was noisy, noisy , you know, time heals everything in general, it was so long ago, now from what is happening in our lives, but then plotnikov didn’t think it was funny, only many years later he and alexander abdulov made peace. valery svetlana finally moved from moscow to his beloved st. petersburg. now valery plotnikov has everything he needs. beloved ra. beloved woman and beloved city, yes, he loves silence, he loves comfort, he loves peace, he feels good when we are together, making acquaintances, people with whom, this amazing, i agreed to be photographed, well, practically most of all with valera, i, like

any woman, like it when beautiful photographs, from his photographs, you cannot determine the time, they simply exist on their own. you can say for sure that these people were, they were beautiful for the most part, valery had a brilliant, brilliant artistic life, that her photographs cannot be called a photographic revelation, this is not a photographic revelation, this is a revelation of a huge artist, and me, class, yet? all, we took everything off, hurray,

you have a new reminder. events: results of the year with vladimir putin. don't forget to turn on the tv on december 14 at 12:00 moscow time. hello everyone, this is the substance deception podcast. my co-host, editor-in-chief of komsomolskaya pravda, olesya nosova, famous doctor endocrinologist zukhra pavlova. well, let's talk about mistakes in diets, every woman by a certain age, and it seems to me, by any age, has a huge amount of experience with diets. i wouldn’t discount men either, they are with

us, and they also lose weight, and also a lot once, there are a lot of mistakes, and uh, as a rule, everything starts from what on monday, and even more often from 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 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’re running to a heart attack and so it is, because excess weight is lost knees, these are very large joints , these are the thigh joints and so on, yes, yes, i ’m speaking figuratively about the knees, of course, all the joints, 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 seriously threatens his health with this impulse, so yes... you really need to start not only with diets, but with physical activity, but with such an individual approach. the greater the weight, the more restrictions on the types and intensity of movement, that is, what is most physiological, as it seems to you, well, walking , probably, of course, yes, again we return to the fact that a person is a walker, so walking, walking in any version, it can be on the street, it can be, by the way, before... accessible to absolutely everyone, a lot of people talk on the phone a lot now, 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 need somehow especially think 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 as not to hold the phone with your hand, it’s a load, well, that’s the most probably the biggest dangerous story is when we hold it like this, and with our shoulder a. telephone, yes, here everything is very bad, these 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, with a headset, there will be people who will say that this is very dangerous, that this is radiation directly 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 there is also normal blood supply, start with walking, from the simplest, or if you love... swimming 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 joints, and yes, swimming and walking are the most physiological methods of exercise, the simplest thing you can do is to get closer to that... bedtime that any person should have, and if the person went to bed at 3: 00 at night, 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 that in the evening after dinner they go for a walk, a very, very useful activity, especially if you also take yourself of your spouses, because you will communicate so much in... fresh air, you will get a little tired, so naturally, you will get tired, you will be 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 no tvs in the bedroom, in general the bedroom should be quiet, dark and cool, because if you go to bed, even imagine at 11 pm or 10:00, everything seems wonderful and great, but if you look at the phone, read some news there, watch soul-stirring programs, then you stimulate the synthesis of those hormones that make you active, and you probably know this, at 9:00 the head was already falling and so falling asleep, at 11 the second wind was all, the person went cheerful, why? that’s precisely because you forced the recycling, the synthesis of this very cortisol, which makes us as cheerful as we should be in the morning when we

wake up, and by the evening we should not be cheerful, so when we watch tv, telephone and something else that synthesizes this blue light, then a hormone we don’t produce melatonin, and the activity and interest that we show by 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 kind of plot in the book that makes your heart beat more intensely, then you will not be able to sleep, but there are scientific studies that that well, tv is blue light,

melanin will not be developed, but if you read philosophical words, you will fall asleep much faster, especially if you do, 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 and 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, our muscles are actively working, you and i are spinning in our sleep, and the lungs, which never stop working, for all the fat depot and fat tissues, and for this everything... the hormones that are needed, those that should have retired, 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 him at night, and of course food, i would recommend doing this, taking and analyzing what we eat ideally, well, complexity, and sit down and write it down, in fact it’s such a...’ useful thing in order to objectify, to see from the outside what you eat, because when you ask a question, what did you eat yesterday, a person has to tense up so much, and sometimes he can’t even remember. why does this happen, because very often we eat and watch tv, yes, or we eat and work, but we don’t even understand what we ate, how much we ate, whether it was tasty, well, that is, this is how all this is thrown away in shreds, and a person stops only when there is nowhere else to go, and this is the expression, until the cabbage, he doesn’t stop,

he has nowhere to stop, because he’s busy , well, yes, unfortunately, so here's a 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, maybe 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 it's something so complicated, epoch-making, and so on, in fact, it's just you writing down everything you ate, it's not necessary, it's not necessary no system, there is no need even if the food is chaotic, it does not need to be divided into breakfast, lunch, dinner, snack and so on, just

it’s enough to write , so it’s necessary to write the quantity, and this is true, firstly, some people can’t stand it, they stop writing, because well, what, what are you writing about yourself, so, but in general, yes, it really helps to realize , here it is very important to say that when we say quantity, this does not mean that you have to walk with scales everywhere, no, you can write, i ate five spoons of buckwheat porridge, we understand how many spoons we ate, and five tablespoons of buckwheat porridge or a palm-sized piece of chicken is enough. to understand approximately what amount, then to 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, talking about how to lose weight correctly, this is a podcast deception of substances, this is olesya nosova from uhra 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 one. food, cooking method or makes the product healthy, or it definitely spoils this usefulness and makes it useless. moreover, 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, it ’s great, but if you also add a lot of all sorts of spices to it, it’s even tastier, then this is not always true. really healthy, and the clearer the composition of the food , the healthier it is, as a rule, and here there is a trap, yes, when there are very, very, very many vegetables, herbs, and so on and so on, then it stretches the stomach, of course, but when the stomach is distended, then, accordingly, he needs more food in order to get satiation, and

not only vegetables, this large volume will require everything the same and voluminous, the person will eat something fatty, and the volume will be needed as for a salad, namely, there is one very important when, 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 with kindness if you treat it kindly, with us there is no other body, we have to live in this until the end, so if we don’t take care of it, then the quality of life there will be a limp and there will be little joy, so there you go. banal chewing, i recommend it to everyone , 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, you will understand that even after this after prolonged chewing, there are still pieces left that can also be chewed in the oral cavity, and

when you and i learn to live by chewing thoroughly ... food, as the chinese say, you need to drink food, they don’t mean that you need everything grind it in a blender, this is how to live so 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 finished chewing it in car and when we got there, they said, you’re not tired, i said, why, well, it took you so long to eat this apple? i say, i apologized, i say, i’m sorry, i must have confused you all there with this crunch, they say, no, we were just wondering how it took so long you can eat an apple, you can eat an apple for so long, because i have... automatic long-term 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 you’ll just chew it automatically without thinking. one day a patient came to me and said that she couldn’t 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 reception, she said: i just came to say thank you, just by learning to live , she lost those extra pounds and didn’t need anything else, so if you start with something, start with the simplest thing, learn to chew thoroughly the food you eat, a food diary, a very, very important point, this is a regulation, that is, when we eat , i always tell patients, a person who does not eat breakfast will be more likely to gain weight than those who eat breakfast, this is fundamentally important, this is also due to that

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 cortisol level. normally, cortisol has very multidirectional actions: it destroys muscle tissue, but too much fat, well , some time after waking up, an hour, two, an hour and a half, and so on, then and there is active, then cortisol reasonably 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, for breakfast, that is, in about half an hour

after waking up, it’s still ideal, absolutely fantastic, it would be wonderful if a person woke up and drank water, why should everyone do this? should everyone do this? why? because at night you and i breathe, with breathing we lose... a lot of liquid, also skin - the largest organ of our body , it also loses a lot of fluid during the night, we all visit the toilet room 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 a condition 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 facilitate the work of the heart, so by drinking warm

water, in 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? our porridge is also a complex carbohydrate, well, porridge, porridge is simply very high in calories, yes, but if we leave it just a few tablespoons, about three or four, about yes, well, depending again on height, then it will be quite an acceptable complex carbohydrate or a piece of bread, but the problem is what to look at - the recipe porridge, then of course there are horror nightmares, and butter and milk, there is butter, and milk, salt, and sugar, whatever you want, that is, this. well, basically the calorie content was 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 to have some porridge or really on the water, without salt and two two tablespoons, or focus on protein and vegetables, yes, well, the golden rule of nutrition, variety, and of course we need fats, proteins, carbohydrates, again. i remind you that from the body can synthesize everything from proteins , but there are things that are absolutely irreplaceable, and let this porridge remain in 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 supplement, protein is our bird, it’s fish, it’s meat, it’s eggs, cottage cheese, for example, very often there is an opinion that you can’t eat meat in the morning, well, somehow this is not abnormal, well, everyone ate sausage before, after all, with budrobrods, yes, yes it was believed that this was a normal breakfast

, just sausage... we don’t consider it, here ’s something like a boiled piece of meat, but why not, in denmark everyone has herring for breakfast, we are not in denmark and we can easily eat some kind of lightly salted salmon , yes, with a piece of bread, with an egg, why not , a wonderful breakfast, the porridge seems to be not very good for this, but a couple of spoons of the same rice, and in the morning with the same fish in parakta... some kind of story with cottage cheese, yes, casserole, cheesecakes, but cheesecakes are a fried story, no, wait, there are baked cheesecakes, baked ones, 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 for breakfast we have...

there must be proteins, it is advisable that we have vegetables at any meal, plant fiber is definitely for the health of our microbiome, and the microbiome is the microbes that live in our body and not only in the intestines, but now it’s more about the intestines, they feed everyone, but plant fiber - this is practically like this, 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 with weight loss, everything is about bread, just 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, i think norwegian, that by studying the gene code...

of a specific 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 is, well, at least stupid, and it smacks a little of this fashion when everyone stopped eating bread, gluten, and there are a lot of dangers and so on, nothing like that, both by man and gluten and glyode 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, ibid. there are people, who react to bread, they may react not only to gluten, but also to milk, that ’s a different story, and so on, yes, but there we are probably talking about lactose, yes, the fact is that going through such a serious

processing from. .. and the temperature is high , and fermentation, a lot of things happen, but there is not much left of lacto, in the complex there are situations when we have such a concept in medicine, sibor, which stands for bacterial overgrowth syndrome, that’s if a person has such a problem, then he is on very many, even the healthiest foods will react badly, for this you need to go to a gastroenterologist, who is a good gastroenterologist, who... will save you from this problem and you will be able to eat normal foods, which includes bread, again you need to do this, which is so important the emphasis on bread is different from bread, because the flour may not be of very good quality, the methods of preparing it may be, and storage, so you can’t blame everything if someone, so to speak, prepared the wrong bread , but not all the bread is to blame, that’s why with bread, and i was for bread, and will be for 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 the song: a bottle of kefir is 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 you don’t need to switch to this half a loaf, then the bread will only be beneficial and there will be no harm, bread is vitamins of group b, it’s a lot other very important substances, microelements, minerals, and moreover, this is also a certain pleasure, and food should give a person 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, 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 go away and eat this bread, and if you say yes to his health, but one piece at a time , he is more likely to adhere to this recommendation, to sixtieth birthday... he said that he had never met such a prepared student in his life, the profession that chose me so much, we may think that we chose it, but no, it chooses, i waited 3 years for tabakov to praise me, a movie can be shot on a phone, will there be any value in it, our viewer, distrustful, thoughtful, needs to be... owned, i like to remember the phrase of churchill, who said: “success is a movement from failure to failure without loss and enthusiasm". podcast lab is on first today. whiskey

mancatcher is a product of stellar group. you and i are front-line soldiers! would you go from here, to where far away? nowhere, the region is on the first today, and you said, 50 will not make it, and we continue our conversation, the podcast deception of substances, in the studio of oles nosov and zukhra pavlov, it is also very important, very, very important to emphasize that in different periods during the day we have different hormonal activity, but if in the morning we have minimal activity of the hormone insulin, then in the evening it is

maximum, which is why there is usually sugar in carbohydrates, they add, yes in order for the yeast to be better suited there, for example, if it is yeast bread, so if you and i... in the evening we don’t eat simple carbohydrates in fewer amounts of complex ones, then we have this insulin, well, not from let’s say, in excess of it we don’t stimulate, 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, bread in the morning means weight loss, in the evening, on the contrary, yes, if... bread without excess and in the morning, yes, i often i 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 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 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 will eat only once a day, yes, he will really lose weight, that’s how it is, he has it turns out, 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, or at least 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, and all the protein will be absorbed, no, that won’t work, it will just be extra calories, but the protein will be absorbed, well, that much , 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, let’s say breakfast was at 6, and lunch at 3 :00, can you imagine what a long period of time, a snack can easily fit into this period, and the snack should also contain protein, that is, how we usually snack on tea, an apple, an apple, or candy or cookies, here is an apple in the first half a day completely wonderful story, but i would like to eat something else with the apple... something protein, for example, low-fat cheese, or the same cottage cheese, in any form, a casserole, is it just fresh grain cottage cheese and so on, the main thing is that it is not some kind of very fatty, yes , the yellower, the fattier, for some it tastes better, but these are extra

calories, and if we say just an apple without protein, then everything is also very simple, when we eat just apples, berries, any other fruit, what's going on, we have an empty stomach. and nothing prevents rapid assimilation 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 promoting growth, and these hormones will build adipose tissue, and if there is protein, then in addition there will be one more hormone - somatostatin, and this hormone will already direct this energy vector to the construction of muscle tissue, so just adding protein radically changes the situation. moreover, it also reduces the rise, the rate

of rise of glucose in the blood, and this really helps not to raise excess insulin levels, we advise you not to eat earlier than after 3 hours, yes, this is supposedly fractional nutrition, supposedly healthy, frequent there after one and a half to 2 hours, this is not not about health, no, it should be at least 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 5 hours? this is how everything is arranged in our body, there is an internal clock that they're watching everything. and when a person doesn’t eat for a long time, it’s 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, that’s when a person doesn’t eat for a long time , is activated. this is lipoprotein lipase, and it greatly promotes the accumulation

of adipose tissue, everything that you then eat is more likely to be used to build this very adipose tissue, because such a certain threat is created, and hungry people death, no matter how much you and i look at the full shelves 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 this very 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 is acceptable in the evening, because going to bed hungry is another pleasure, so they endure all day , in the evening they gorge themselves, it seems to them that they, in general, feel normal, this again leads to loss of muscle mass, to sarcopenia,

because the muscles will progressively disappear, and adipose tissue will accumulate, because when a person needs food most of all in the morning , food does not come, that same cortisol will always do its job, it will destroy your muscle tissue, it will provide the body with the proteins that it constantly needs, in fact, it will accumulate fat inside, abdominal, so say, and a person comes to sarcopinia , not only that, there is also such a new concept, osteosarcopenia, that is, what is it, this is when muscle, its mineral density also weakens, because bone is not only calcium, phosphorus or other microelements , macroelements, this is also an organic matrix , that is, this kind of protein, figuratively speaking, yes, this can be compared with... and cement, imagine that you

laid the bricks evenly, neatly, and did not add cement, the wall will be very strong , completely fragile, okay, god bless him not in the evening, and in the morning you’ll eat up until the next morning , just imagine, you’re full and you need to work, you’ll want to sleep, so eating up is generally bad, we have two options: eating up, figuratively speaking, and satiation, this is when we’re so full that we become so heavy, we feel bad , we are hunched over, the stomach pulls down, so about in the stomach, there is such a vagus nerve, it has such an unforgettable name, or it is also called the vagus nervus, so it signals the brain that we are filling up that the stomach is very full, this is poor saturation physical, 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 time to release satiety hormones and have time to enter the brain, well, let’s say, insulin, glucose or fatty acids, they reach special sections in our brain that control the composition, let’s say the blood has had time to receive useful substances, if they have time to get there like this, then a person will never overeat and will never have... problems with excess weight, by the way , let's not forget before, let's say, how to calculate your own coloring, there is a golden formula for calculating coloring, you need to multiply this: your current weight by the number 28, 31 or 33 and you will get your colorage, which is in your life now, what are 28, 31 and 33, 28 - this is if a person is inactive, does not do anything particularly sports,

walks little, and so on. 31 is if a person works out about two to three times a week, some kind of stress 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 this is 33, depending on what figure you get, and if you want to reduce your weight, subtract 500 kilocalories from the resulting figure in order 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, he... will already begin to move in the right direction, which means that in order to start losing weight, we first of all it is necessary 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 for real. want with all your soul, that’s exactly what it is, it was a podcast deception of substances, with you the editor-in-chief of komsomolskaya pravda olesya nosova, a famous endocrinologist, zukhra pavlova. dear friends, podcast creative industry on channel one, with you , as always, elena kiper, and roman karmanov, general director of the presidential fund for cultural initiatives. and our guest today is vladimirovich moshkov, people's artist of the russian federation and artistic director of the oleg tabakov theater. hello. nice to meet you. and our graduation is festive. because it’s vladimir

moshkov’s anniversary. we are glad that you came to us again, we are glad to see you. here you have one role that is with you. well, most of abraham schwartz’s life in the play sailor’s silence, you started playing it as a student, when you were just over twenty,