Health Protocol

This protocol has been based on 15+ blood samples and functional tests I’ve took across 2017–2019 years. I believe the food part benefits most people, while supplement part is tailored towards my body, so re-evaluate for yourself.

The main idea behind the protocol is to reduce glucose/insulin spikes while getting the wide range of nutritents.

As in everything: the chronic is bad. Low glucose levels all the time I believe is chronic. The nature in the wild sometimes (1-3 times a month, not every 2 hours like we eat sugars) supplies lots of sugars at once (found lucky honey/fruit field spot!), hence from time to time I practice mimicking this by eating lots of fruit/berries/sugar at once to spike your glucose and insulin to make sure body knows what it is. 98% of the time — the Food Protocol!

Food Protocol

  1. Meat (priority: sous vide, boiled, grill)
    • Liver
    • Poultry, Chicken/Duck
    • Generic (Beef, Lamb, Goat, Pork)
    • Heart
    • Bacon
  2. Sea
    • Caviar, Roe
    • White (Cod, Hake, Bream, Bass, Whiting, Flounder, Halibut, Haddock, Ling, Coley, Monk Fish, Polloc, Pouting)
    • Flat (Turbot, Dab, Lemon/Dover Sole, Plaice, Brill, John Dory, Ray Wing, Megrim)
    • Salmon, Trout, Tuna
    • Seafood (Octopus, Cutterfish, Squid, Crabs, Shrimp, Lobster, Clams, Mussels, Scallops, Oysters, Langoustines, Crab Meat)
    • Mackerel, Sardines, Gurnard, Grey Mullet, Dogfish, Wrasse, Eel
  3. Berries
  4. Vegetables (0.5kg every day)
  5. Greens (folate)
  6. Avocado
  7. Nuts
  8. 2-3 Raw Tomatoes (Lycopene)
  9. Black Coffee (2 cups a day maximum) + Chicory (inulin)
  10. Dark Chocolate (Prefer 100%, min 85% cocoa solids)
  11. Kefir
  12. Broccoli (Raw, Sulforaphane)
  13. Carrots (Raw, Lycopene + Carotenoid)
  14. Beef Tallow/Lard
  15. Olive Oil (extra-virgin)
  16. Eggs (Duck, Chicken)
  17. Buckwheat, beans, oats (rare, cold)
  18. Sauerkraut
  19. Cheese/cottage cheese
  20. Natural apples
  21. Coconut Oil
  22. Seaweed (Wakame, Laminaria)
  23. Hormesis: Glucose Spikes a few times a month through fruits (apple, etc.)


  1. FMD
  2. Keto
  3. Fasting (24h+ once a week)


  1. Magnesium Citrate (400mg)
  2. Metformin
  3. Gymnema
  4. Levomefolic acid (5-methyltetrahydrofolate (5-MTHF))
  5. Inulin
  6. Aspirin (no train day)
  7. Vitamin D3
  8. Telmisartan
  9. Taurin
  10. K2 Vitamin
  11. Selenium
  12. Iodinium


  • 24-36 hours fast once a week
  • Ekadashi Fast ( – 24 hours waterless fast. Inducing T-Cells (Or at least 10 hours w/o water in 20 days/year)


Relative to control groups, subjects fasting for 18 hours had a significant increase in expression of SIRT1, MTOR, LC3A genes. Among other things, these genes are associated with autophagy.