Dr. Belaveshkin

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Updated: May 15, 2026 at 10:09 AM

Dr. Belaveshkin

Andrew Belaveshkin MD PhD preventive medicine belaveshkin.com Making people, things, spaces and the world healthier 📖Books: The will to live, The right food at the right time

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Dr. Belaveshkin

May 23, 2026, 05:37 AM

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Dr. Belaveshkin

May 23, 2026, 05:37 AM

The jaw muscle is one of the strongest and most sensitive to #stress. After all, the bite is primates' primary survival weapon. Our smile comes from the grins of primates who demonstrate their teeth and willingness to use them. When stressed, the jaw muscles tense in preparation for a bite. This tension can lead to pain and joint problems.

😬Sculptor Yoan Capote was inspired to create the piece (Stress) by his experience with stress-induced teeth-grinding. The work is also “a monument to the collective experience of contemporary urban life.” Teeth are also a symbol of aggression and our ability to defend ourselves. “You are how you fight and almost nothing else.” Indeed, sometimes people can be identified only by a cast of their teeth.

✅1. Tension in the #jaw muscles is a common symptom of stress. Stress may subconsciously contribute to us clenching more frequently than usual, which creates more pressure within the jaw. Over time, this can lead to poor control of the muscles responsible for opening and closing the mouth.

✅2. To check their condition, try moving your jaw slowly from side to side (there should be no resistance 🚩); three fingers of your hand should fit vertically between your teeth without pain. There should be no painful points 🚩 when palpating the lower jaw; in a relaxed state, the upper teeth should not touch the lower ones. Also, pay attention to your chewing muscles—tension indicates stress.

✅3. Eat more solid, hard food (not a soft diet), chew gum, and breathe with a long exhale. Avoid the soft smoothies of infants and infantile hippies. Avoid chewing repetitively on one side. Tension also manifests itself as #bruxism.

✅4. In addition to chewing, singing and reading aloud are helpful and very relaxing. Clenched jaws visually shorten the face and compress the lips. Exhale slowly through closed lips. When sitting, avoid resting your face or chin on the palm of your hand.

🧠However, in our brains, the centers of arousal and aggression are so close that we often experience "cute aggression" - the desire to bite what we like, such a funny bug.

Dr. Belaveshkin

May 23, 2026, 05:37 AM

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Dr. Belaveshkin

May 23, 2026, 05:37 AM

The modern obsession of russian society with war, murder, and violence is not the peak right now, but merely the baseline — and the world is heading toward far bloodier violence and far more brutal wars.

📖Research conducted in Germany showed that the most powerful form of propaganda, the one that lasts a lifetime, is brainwashing during childhood and adolescence (school years), including early elementary grades. Germans who reached adulthood before 1933 or entered school after 1945 displayed two to three times less adherence to propaganda.

🚩Meanwhile, those who attended school between 1933 and 1945 remained steadfast supporters of fascist views throughout their entire lives. At the same time, the teachers who taught them showed significantly lower attachment to Nazism — yet they managed to cripple the children. They became far more committed Nazis and moral cripples than their teachers. Thus, the parental self-deception of "school doesn't matter that much" is an extremely dangerous underestimation.

🚩The exact same pattern occurred in the USSR — the civil war of 1919–1922 turned out to be far less bloody than the carnage unleashed by the schoolchildren with brainwashed minds by 1937, who, alongside their fascist ally Germany, ignited World War II. This is precisely why the wildest and bloodiest generation is yet to come — the ones currently studying in russian schools.

📖📖Nazi indoctrination and anti-Semitic beliefs in Germany Proc Natl Acad Sci U S A 2015 Jun 30;112(26):7931-6.
Z Generation: Into the Heart of Russia's Fascist Youth Ian Garner

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Dr. Belaveshkin

May 23, 2026, 05:37 AM

Simple and practical health hacks to try.

✅ 1. Neurogenic tremors

Trauma Releasing Exercises (TRE) are a body-oriented technique that uses simple movements to activate natural muscle tremors and vibrations that spread throughout the body. This process helps release deep tension and brings a sense of relief. The exercises are easy to perform and can be found online.

✅ 2. Earplugs for better sleep

We often believe we've adapted to nighttime noise and that it doesn’t disturb us — but that’s a dangerous misconception. Our body still reacts to sound, and this undermines the quality of our sleep even if we sleep long enough. Try using earplugs — they can make a real difference. Wax earplugs are especially recommended, as they don’t create pressure in the ear canal.

✅ 3. Stop rumination

Here’s a quick way to silence the inner dialogue. The stream of thoughts is closely linked with tiny movements of the tongue, hands, and eyes. To stop it:
Fix your gaze at one point — ideally, the bridge of your nose.
Press the tip of your tongue against the roof of your mouth.
Place the backs of your open hands (palms facing upward) against the front of your thighs.
Hold this posture for a few moments. Feel that? The thoughts stop.

✅ 4. Helicopter view

A sense of awe helps reduce stress. One powerful way to feel awe is through visual perspective. Close your eyes and imagine rising above yourself — higher and higher — as if from a helicopter. Watch yourself from above, then zoom out over the city, the region, the planet. Freeze at that vast distance. Notice how small your worries seem from there.

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Dr. Belaveshkin

May 23, 2026, 05:37 AM

Centuries of the terrible practice of bloodletting—which often led to death or deteriorating health as a treatment for nearly all diseases—created a negative aura. However, in a number of cases, donation can be more than just charity; it can be an effective therapeutic and preventative procedure.

🤔 What is wrong with iron? Iron is a crucial element for health. But its excess has a negative impact and acts as "fuel" for pathological processes (inflammation, oxidation, tumor growth). The fact is that excess iron catalyzes oxidative reactions within cells, which intensifies oxidative stress, stimulates ferroptosis, etc.

🤔 Furthermore, we are adapted to iron deficiency—therefore, our bodies actively absorb it and lack excretion mechanisms (except for blood loss), unlike other minerals. Everything we absorb beyond the norm is deposited in the organs. This contributes significantly to the risk of disease in both men and women; women eat less meat and lose more blood (childbirth and menstruation), resulting in lower iron levels.

✅ Therefore, while the upper limit of the norm is considered to be 300–400 ng/mL, some biohackers recommend the upper female ferritin range as one of the cheapest and most effective longevity strategies for men. The easiest way to achieve this is through regular donation. How beneficial is it?

📖 Donation effectively removes excess iron stores and thereby: reduces systemic inflammation (C-reactive protein), improves insulin sensitivity, protects the liver (in people with fatty hepatosis), reduces the risk of developing several cancers (lung, liver, colon, stomach, and esophageal cancer—the effect was most pronounced in those who donated blood regularly and frequently), reduces oxidative stress, improves endothelial function, reduces the risk of cardiovascular disease, and cleanses karma.
Of course, the "healthy donor effect" should be taken into account, but the results persist even when adjusted for this.

‼️ This will not suit everyone. The greatest benefit will be gained by men, people with high ferritin, and gene carriers—even heterozygotes for hemochromatosis. It is quite common—practically one in ten in Europe and the USA.

Dr. Belaveshkin

May 23, 2026, 05:37 AM

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Dr. Belaveshkin

May 23, 2026, 05:37 AM

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Dr. Belaveshkin

May 23, 2026, 05:37 AM

​After the autumn blues and winter hibernation, we transition into "spring fever." By spring fever, we mean mood fluctuations ranging from depression to agitation. Indeed, spring sees an increase in manic episodes in bipolar disorder, and the suicide rate rises by 20–60%. It seems strange—why does increased sunlight have such an effect? Interestingly, a small subgroup of people also faces an increased risk during the first weeks of taking antidepressants; this is because the activating effect appears slightly sooner than the improvement in mood.
​🧠 Common subtypes with a seasonal pattern exist in 10–20% of depression cases and 15–22% of bipolar disorder cases. In the former, mania intensifies in the spring, while in the latter, mood improves. However, people are unlikely to complain about hypomania, making its frequency difficult to estimate.
​😜 Why does spring fever occur? The amount of sunlight increases, but the internal clock cannot keep up, resulting in a mismatch. There are several theories regarding this: the photoperiodic hypothesis (less light in winter causes depression, while more light in spring activates) and the more complex phase-shift hypothesis (insufficient light in winter is inadequate to synchronize circadian rhythms). The phase response curve (PRC) to light is the relationship between light exposure and the phase shift of the circadian rhythm. The curve determines the time of day at which light exposure will shift the circadian phase.
​😭 The best way to avoid spring fever is to combat the blues during winter (morning light, morning activity). Morning light helps overcome depression, while reducing evening and night light helps manage mania. For instance, bipolar disorder patients hospitalized with depression in rooms with east-facing windows are discharged 3.7 days faster than those in rooms with west-facing windows. Dark therapy can also help reduce the severity of mania and stabilize mood. In its classical form, this involves staying in the dark from 6 PM to 8 AM, but it can be replaced by "virtual darkness"—using blue-blocker glasses in the evening and ensuring absolute darkness at night. Even 3 lux at night significantly worsens sleep quality and increases the risk of depression.
​👌 Thus, simple approaches can stabilize mood. Pay close attention to your emotional state. How does your mood depend on the season? How do you stabilize its fluctuations?
​Sources
​Why Do Mania and Suicide Occur Most Often in the Spring? Psychiatry Investig. 2018 Mar; 15(3): 232–234.
​Is seasonal affective disorder a bipolar variant? Curr Psychiatr. 2010 Feb; 9(2): 42–54.
​Mood disorders: The dark night Nature volume 497, pages S14–S15 (2013)
​Therapy for bipolar disorder using amber lenses for blue light blockade Med Hypotheses 2008; 70(2):224-9.
​Light exposure at night and sleep quality in bipolar disorder: The APPLE cohort study Journal of Affective Disorders Volume 257, 1 October 2019, Pages 314-320
​Blue-blocking glasses as additive treatment for mania: a randomized placebo-controlled trial. Bipolar Disord. 2016; 18:221-232.
​Morning sunlight reduces length of hospitalization in bipolar depression Journal of Affective Disorders 62(3):221-3

Dr. Belaveshkin

May 23, 2026, 05:37 AM

"Think not lightly of evil, saying, 'It will not come to me.'
Even a water-pot is filled by the falling of drops.
Likewise, the fool, gathering little by little,
fills himself with evil."

"Think not lightly of good, saying, 'It will not come to me.'
Even a water-pot is filled by the falling of drops.
Likewise, the wise man, gathering little by little,
fills himself with good."

Photo - Man Carving His Own Destiny is a sculpture by Albin Polasek. It shows how we must all carve ourselves out from the rock which we are born within. That this sculpting of one’s life and one’s being into a work of art is the purpose of life.

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Dr. Belaveshkin

May 8, 2026, 08:49 PM

Five unconventional food criteria

✅ 1. Young Food
The “young diet” is simple: choose younger plants (sprouts, buds, young leaves), fish, and meat. Research on yeast, flies, and mice shows that food age impacts lifespan; a “young” diet extends life, while an “old” one shortens it. Additionally, younger products contain fewer toxins. For instance, small, young fish have significantly lower mercury levels than large, mature ones.

✅ 2. Hard Food
Hard texture is about more than satiety. Intensive chewing is a vital “workout” for the brain: it improves cerebral blood flow and lowers stress markers like norepinephrine, ACTH, and cortisol. Conversely, a soft diet is linked to reduced working memory, lower hippocampal neurogenesis, and an increased risk of neurodegenerative disorders.

✅ 3. Small Food
Choosing smaller items (berries, small apples, lentils) provides more beneficial compounds like fiber and phytonutrients (e.g., quercetin), which are concentrated in the peel. For example, if lentils are 1.5 times smaller, they contain 47% more peel by weight—meaning 47% more antioxidants and fiber. Smaller berries, nuts, and grains offer maximum health benefits per kilogram. Plus, small fish are usually younger (see Rule 1).

✅ 4. Complex Food
“Complex” foods require effort to eat (shelling nuts, picking pomegranate seeds, deboning fish). This effort increases focus, enhances pleasure, and slows down the meal, promoting mindfulness. To engage children and develop their motor skills, try giving them whole nuts in the shell to crack

✅ 5. Wild Food
Foods grown in natural conditions are more nutrient-dense. Wild salmon, which eats plankton, is a “concentrate” of marine Omega-3s, unlike farmed salmon raised on compound feed. The healthiest choices are wild-caught fish like mackerel, herring, and Baltic herring. Similarly, high-phenolic olive oil from highland trees or wild mountain ginseng contains far more active components than their farmed counterparts.

📖Antioxidant activity of apple peels J Agric Food Chem 2003 Jan 29;51(3):609-14. doi: 10.1021/jf020782a.
📖Hard-diet feeding recovers neurogenesis in the subventricular zone and olfactory functions of mice impaired by soft-diet feeding. PLoS One. 2014; 9(5):e97309.)
📖Age-associated molecular changes are deleterious and may modulate life span through diet // Science Advances.2017 Lee et al.,

Dr. Belaveshkin

May 8, 2026, 08:49 PM

What will your action do to you? Modern thinking is rigidly focused on the external results of our actions. And this seems logical—why do anything at all if there is no obvious effect or clear benefit? But this pseudo-rational approach is fundamentally flawed and destructive. For many philosophical teachings, the key aspect is precisely the opposite effect. What matters more is how your action changes you, rather than how it changes the world.

What will your action do to you?—this is the truly important question.

🟥1. We are both sculptor and marble.

Every action we take, regardless of its external results (whether anyone notices it or whether it changes anything in the world), changes us. Various mechanisms are involved: Self-identity—our actions shape how we perceive ourselves and what we believe we are. (For example, by performing kind acts, you truly become kinder.). Our actions do not just reflect our character—they shape it. “We become just by performing just acts, brave by performing brave acts, temperate by performing temperate acts.”

🟥2. The trap of inaction.

You are what you do—almost nothing else matters. A person shapes themselves through their actions. If they do nothing, they lose their sense of self and their desires, leading to emptiness, apathy, and a crisis of meaning. Self-respect is not given for free.
“He who does nothing has nothing to be proud of.”

🟥3. Behavioral activation.

We can fall into a downward spiral of depression precisely due to inaction (or meaningless actions). Energy is born from action. The more you do, the more energy you have. As soon as you lower your standards, you lose strength, procrastinate more, do even less, and the cycle continues. The same applies to happiness—our emotions and inner state are shaped by actions, not the other way around.
“We do not sing because we are happy, but we are happy because we sing.”

🟥4. Failing to do what you must is a betrayal of your values.

When you neglect your duties out of fear or laziness, the consequences of inaction are destructive to your personality. The mind must justify why the important task was not done, leading to fabricated rationalizations or excuses for wrongdoing. A person convinces themselves that their inaction was justified—thus betraying themselves and what truly matters to them. The price of inaction is moral decay.

🟥5. Fear and passivity.

Avoiding difficult situations leads to fear of them. If a person constantly retreats in the face of challenges, they eventually stop believing they can overcome them. “He who avoids battle has already lost". Every action reshapes our perception, our assessment of risk and pain, and thus encourages further action. The price of inaction is missed opportunities. “If you do not control your life, someone else will.” Inaction robs a person of initiative, allowing others to make decisions for them.

What does this mean?

✅Instead of obsessing over “Will this change anything? Where’s the guarantee?”—focus on your moral duty, on action as an extension of your character, and ask yourself: “How will this action (or inaction) change me?” This is the far more important question.

It does not matter whether your action brings tangible results. It does not matter whether anyone notices or comments on it. What matters is that you will know.

✅The practice of any act can be a path to enlightenment and mastery. Even sweeping the street can lead to insight. And most importantly—never wait for compensation. Immediately forget all the good you have done for others—but never forget the good done for you.

✅The joy of simply having the opportunity to do the right thing is already a reward. The very ability to perform a good deed is already a benefit and a blessing to yourself. The chance to fulfill your duty and embody your values is already an incredible opportunity for personal growth. Instead of asking “What do I want to do?”, ask yourself: “Who do I want to become?”

✅And let’s conclude with these verses from the Dhammapada:

Dr. Belaveshkin

May 8, 2026, 08:49 PM

Why power acts like a traumatic brain injury. Since ancient times, it has been noted that the abuse of power leads to serious mental disorders. The ancient Greeks called this hubris—pride that outraged the gods and led to divine retribution. Pride is also the primary mortal sin: "the beginning of sin is pride" (Sir. 10:15). Ancient Roman physicians even identified "Caesar's madness" (Cäsarenwahnsinn)—a psychosis of pathological cruelty and grandiosity caused by absolute power.

📖 Today, neurobiologists use the term hubris syndrome to describe personality deformations from prolonged power. It manifests as narcissism, self-aggrandizement, identifying oneself with the state, and an unwillingness to listen to advice. This leads to a total loss of reality and professional incompetence.

✅ Changes in the Brain
Research shows the brain stops "mirroring" and understanding others, relying instead on stereotypes. Dacher Keltner compares hubris syndrome to brain trauma: increased impulsivity, risk-taking, and the loss of empathy. Power creates literal illusions: it seems people listen more attentively and clap louder than they actually do. You even feel taller to yourself. This distorted perception leads to risky behavior and an inability to evaluate long-term consequences. Curiously, those in power punish fraud more severely while breaking the law more often themselves.

✅ The Paradox of Power
As soon as we gain power, we lose the abilities needed to acquire it. Empaths become cold, professionals become incompetent, and honest people become thieves. As noted: "Power corrupts; absolute power corrupts absolutely." The more absolute the power and the longer the term, the more serious the distortions.

✅ Even modern 4–5 year terms look like usurpation. In ancient Athens, Council service was allowed only twice with a mandatory break. Roman consuls served for one year, and Italian republics often rotated leaders every 3 to 6 months. This ensured almost every citizen held office. Indeed, modern research suggests hubris syndrome does not develop within 1 year.

Dr. Belaveshkin

May 8, 2026, 08:49 PM

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Dr. Belaveshkin

May 8, 2026, 08:49 PM

Give Five: 5 health ideas for a better life (21)

✅1. Dance
As a therapeutic intervention, dancing is the most effective movement modality for neurobiological resilience against depression. Integrate just sixty seconds of dancing into your warm-up or daily workout to prime the nervous system and dissolve accumulated fatigue. Use movement to physically "anchor" success or literally shake off stress. Furthermore, dancing offers a superior stimulus for brain neuroplasticity compared to repetitive linear movements.

✅2. Nostalgia
Despite the common negative bias toward living in the past, nostalgia is a highly functional tool. Briefly engaging with old photographs and reminiscing about warm moments serves a physiological purpose: it reduces cortisol, facilitates deep relaxation, and helps you "recharge" by appreciating the distance you have traveled.

✅3 Somatic Intuition
Intuition is a reliable data source—provided you apply it to areas of high personal competence. Try to "eat" your problem. Place the imaginary challenge on a plate, pick up your utensils, and begin "consuming" it bit by bit. Pay close attention to your somatic markers: the sensations in your esophagus and stomach. How does your body physically perceive this "meal"? This visceral reaction provides a direct, intuitive response that bypasses cognitive noise.

✅4  Narrative Medicine:
One of the most effective strategies for cognitive organization is to transform your past into a narrative. By composing a story, we optimize our perception of the past. This enables us to view the future more constructively, as the hippocampus governs both memory recall and future planning. Try reframing a traumatic experience through the "Hero’s Journey" scheme; observe how this narrative structure fundamentally shifts your emotional attitude toward the event.

✅5  Cuteness
"Cute" facial features (the baby schema) are biological triggers for prosocial behavior and oxytocin release, sparking a natural desire for caretaking. Do not dismiss "kitten videos" as trivial; even three minutes of such visual stimuli can significantly lower stress and promote relaxation.

Dr. Belaveshkin

May 8, 2026, 08:49 PM

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Oleksandr Dudulad, medical emergency paramedic and the only survivor of the russian attack on an medical ambulance in the Kupiansk region on March 15, bids farewell to his colleague Oleh Zhuravliov.

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Dr. Belaveshkin

May 8, 2026, 08:49 PM

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Dr. Belaveshkin

May 2, 2026, 12:14 AM

In my direct paternal bloodline, the last girl was born back in 1910 - Dominica, the elder sister of my great-grandfather Konstantin. From that point on, it was a biological streak: Konstantin had only sons, my grandfather had only sons, my father had only sons, and until Electra was born, both my brother and I had only sons.

However, diving into your genealogy isn't just a matter of curiosity; it leads to concrete, practical conclusions for your health strategy.

✅1. Psychological resilience

Understanding your family history is a powerful tool for mental health. People with high "ancestral knowledge" generally demonstrate greater confidence. Research shows that studying family history correlates with an internal locus of control, higher self-esteem, and better family cohesion. It lowers anxiety levels and improves stress-management efficacy.

✅2. Genetic risk

Genealogy is essential for a personalized risk assessment. It’s not enough to know what your direct relatives and their siblings suffered from; you need to know the age of onset and the clinical progression. Early onset usually signals a strong genetic component. The same applies to mental health: depression, bipolar disorder.

✅3. Screening

Your family history is often the most accurate predictive tool for genetically linked cancers. It allows you to fine-tune your screening program:
Lung cancer - family cases double your risk—a clear indication for regular monitoring. Colorectal cancer - having affected relatives increases risk by 2–3 times. If a relative was diagnosed before age 60, your screening should ideally begin 15 years prior to their age of onset.

✅4. Longevity

Finally, you can estimate your own longevity ceiling. The more centenarians and long-lived individuals in your tree, the higher the probability of your own genetically determined longevity. History is not just the past; it is the biological blueprint for your future.

What interesting patterns of family inheritance or ancestral stories have you identified in your own lineage?

Dr. Belaveshkin

May 2, 2026, 12:14 AM

I put together a simple test to assess the level of stress tension in the body.

Tightly squeeze your eyes shut and then release them.
– relaxation, 1 – stiffness or tension

Take three swallowing motions in a row.
– easy, 1 – difficulty

Hold your breath after a calm exhale.
– comfortable, 1 – discomfort or an immediate urge to inhale

Clench your fists as tightly as possible for a couple of seconds, then release them.
– relaxation, 1 – lingering tension or trembling

Open your mouth and gently move your lower jaw from side to side.
– moves easily, 1 – jerky movement or resistance

Raise your shoulders toward your ears and then drop them suddenly.
– they drop immediately, 1 – the shoulders “hang” or lower slowly with small jerks

Imitate a yawn.
– you actually feel the urge to yawn, 1 – a sensation of blockage in the throat, a lump, or tension appears

Blink quickly for a couple of seconds.
– blinking is easy, 1 – blinking feels sharp, resistant, or twitchy

Open your mouth and try to place three fingers (index, middle, and ring finger) stacked vertically between your teeth.
– easy, 1 – painful or impossible

Cough.
– the chest feels lighter and more comfortable, 1 – discomfort or irritation

How many points did you get?

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Dr. Belaveshkin

May 2, 2026, 12:14 AM

When you hit your 120g protein goal — but at 6,000 calories.
When you avoided plastic — but chewed on a thermal paper receipt and got a mega-dose of BPA.
When you perfected your routine — but came down with the flu because you missed your shot.
When you hit a PR on your squat — but blew out your back.
When you were in a deficit all day — but "accidentally" opened the fridge at night.
When you hit your fiber goal — but ruined the air for everyone all day long.
When you meditated for two hours — but didn't impress anyone.
When you built the perfect supplement protocol — but ended up with drug-induced hepatitis.
When you ran a marathon — but gained knee osteoarthritis.
When you took a DNA test — only to find out you're adopted.
When you chased a dopamine hit — and triggered a manic episode.
When you "cleansed" your liver and arteries — but only managed to empty your wallet.

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Dr. Belaveshkin

Apr 22, 2026, 06:48 AM

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By mirroring dominant patterns, LLMs promote stylistic and conceptual homogenization while downplaying alternative voices.
With the growing prevalence of LLMs across fields and in shaping communication, studies have found that they are influencing and homogenizing people’s language, perspectives, and reasoning.

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Dr. Belaveshkin

Apr 22, 2026, 06:48 AM

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Dr. Belaveshkin

Apr 7, 2026, 07:31 AM

Most national revivals and movements for national identity and self-awareness have been preceded by sobriety campaigns and reductions in alcohol consumption.
This was the case in Belarus during the uprising of 1863 and in Ireland during the national uprising.
Even in the twentieth century, the collapse of two vast empires — the Russian Empire and the Soviet Union — was preceded by the introduction of prohibition laws.
When people sober up, they begin to think more clearly and become more active.

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Dr. Belaveshkin

Apr 7, 2026, 07:31 AM

I’ve been receiving frequent inquiries about private consultations lately. So, I’ve decided to open a few slots for those who want a detailed, evidence-based deep dive into their health. I am offering two formats: a one-off strategic consultation and a one-month coaching program. https://www.belaveshkin.com/p/consulting.html

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Dr. Belaveshkin

Apr 7, 2026, 07:31 AM

Give Five: 5 health ideas for a better life (20)

💡 1. The paleo triad: "Push-Pull-Kick"

Our foundational movement patterns can be simplified into three categories. Pushing movements (moving resistance away from the body) include strikes, throws, push-ups, and presses. Pulling movements (moving resistance toward the body) include lifting, rope or rock climbing, pull-ups, and rows. Kicking movements (pushing with the legs) include jumps, squats, lunges, and kicks. At home, focus on the basics: squats, pull-ups, and push-ups to build your metabolic reserve.

💡 2. The solid food diet

Consuming "soft" or liquid calories significantly reduces satiety and leads to higher caloric intake. Prioritize solid textures: whole vegetables, meat, poultry, and fruits. It is much easier to overeat when calories are liquid—whether it's juice or a calorie-dense soup with added fats. Choosing solid food requires more chewing, which triggers early satiety signals in the brain.

💡 3. Stress Against Stress (hormetic stress)

Controlled physical stress (exercise, thermal exposure, or brief fasting) stimulates the body's adaptive anti-stress systems, increasing overall resilience. This "hormetic stress" improves our ability to handle psychological pressure. Physical exertion promotes the release of GABA (an inhibitory neurotransmitter), which effectively quiets psychological anxiety. Treat mental stress with physical effort, and alleviate mental fatigue with muscle fatigue!

💡 4. Vagus nerve activation

The vagus nerve is the primary driver of the parasympathetic nervous system, providing powerful anti-stress and anti-inflammatory effects. Increasing "vagal tone" improves mental health and helps manage systemic inflammation. How to activate: вeep breathing, gratitude practice, cold water face immersion, and massage. Dietary support: including nightshades (tomatoes, eggplants, peppers) can also be beneficial. tVNS are also now available.

💡 5. Reading aloud

Reading aloud (or singing) is a simple, underrated tool for stress reduction. By engaging the speech apparatus and expressing emotions through tone, you achieve a deeper immersion in the narrative.

Dr. Belaveshkin

Apr 7, 2026, 07:31 AM

✅Beware of those selling the mental opiate "everything will be fine." Unfortunately, it won’t. The best future needs to be created by us, rolling up our sleeves. Good things never happen by themselves.

📖📖📖The Belief in a Favorable Future. 2017 Psychological Science, 28(9), 1290-1301).
Is Optimism Always Best? Future Outlooks and Preparedness 2006 Association for Psychological Science Volume 15—Number 6
The optimism bias Сurrent biology Volume 21, Issue 23, 6 December 2011, Pages R941-R945
Positive fantasies about idealized futures sap energy Journal of Experimental Social Psychology Volume 47, Issue 4, July 2011, Pages 719-729

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Apr 7, 2026, 07:31 AM

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