Triumph Over Gray: my way of beating bleakness. Recipes, Diet, Herbs, ETC.

09/04/2026

09/03/2026

Why do cravings disappear for some people overnight?

Because they fixed a mineral deficiency most doctors never test for.

That "healthy" spinach salad? If it's not organic, it's been sprayed with glyphosate — Roundup. That chemical doesn't just kill weeds. It chelates minerals in the soil AND in your gut. So your body can't absorb magnesium, zinc, or iron even if you eat a mountain of greens.

Magnesium deficiency is the hidden driver behind sugar cravings. It regulates insulin and cortisol. Without it, your blood sugar crashes and your brain screams for cookies at 3 PM.

Organic spinach? Grown in mineral-rich soil without chemical blockers. One cup delivers 157mg of magnesium — nearly half your daily need. Folate for methylation. Chlorophyll for blood oxygen. Your cells finally get the signal that they're NOURISHED.


Nourished cells don't crave.

Try this: Swap to organic leafy greens for 5 days. Don't restrict anything else. Notice what happens to your 3 PM sugar crash.

09/01/2026

08/27/2026

Don’t believe it? Test it! ⬇️⬇️⬇️

08/20/2026

How to shrink portions without willpower ⬇️⬇️

Chewing triggers the satiety hormone CCK.

CCK is a signal to your brain: "Stop eating. We have enough. I am checking the account in real time."

👉The idea here being: take time to chew your food!

Many health-nut sources interpret this into something like: “Chew each mouthful 30 times. (Mechanical breakdown + saliva enzymes start the "fullness" cascade earlier)”

NO! ⛔❌⛔PLEASE NO!!!

Although the above advice (and all similar “hacks”) is TECHNICALLY correct, COUTING TO 30 every (EVERY!) time you take a bite is absolutely EXHAUSTING and will take all pleasure out of the meal.

Not only does this mean – after a reality check – that NO ONE in their right mind will be able to stick with this protocol (regardless of the initial good intentions), PLEASURE is also a very important part of the equation as well.

Without the feeling of pleasure our brain will NOT be able to register the satiety signal (i.e. the feeling of being full and the meal being over) – and without that signal you will have to rely solely on the stomach-full sensation, which comes a lot later.

Instead:
• Give yourself time – and permission! —to simply sit there and enjoy your food
• Contrary to popular belief, SCROLLING THROUGH YOUR CELL PHONE while eating can be good for you. It slows things down by diverting your attention from “getting lunch over with” to something else. Just remember to tell yourself: “chew well!”
• Make each meal an appointment with yourself for relaxation and nourishment: do not pick up phone calls, do not chase kids (as much as you can avoid it), do not spin ideas over in your mind on how you’re going to tell your neighbor off this afternoon.

08/13/2026

Cold plunge – NOT what you think (and a surprising weight loss hack)

Fun fact: Cold water “wakes up” (activates) brown fat cells

Brown fat carries a command to your body: "Stop hoarding energy for later. Start burning it to keep me warm NOW."

But the idea of a cold plunge sounds dreadful to most of us.
👉👉HERE IS THE TRUTH: I could NOT do it cold turkey either! 😅😅

In fact, I don’t think this is even healthy: too much shock to our body. ⛔

But truth remains: a cold plunge in the morning burns through fat like crazy!
What to do, what to do? 🤔🤔

ANSWER: ease into it GRADUALLY!

Ideas:
- Put an ice cube on the back of your neck (where the neck meets the skull. This is the nerve point that activates the process and simulates the cold plunge effect. (Pretty soon the idea of a cold plunge will start sounding less dreadful)
- 30 seconds of cold water at the end of your shower. (Your mitochondria panic and switch to fat-burning mode instantly)
- Cold water face plunge before breakfast. (Activates the diving reflex, drops cortisol, raises norepinephrine – and also helps with zits and wrinkles!)

08/06/2026

Somatic weight hack #2:
Drinking salt water before meals resets your hunger.

Natural salt carries a message to your cells: "Stop panicking about scarcity. Start trusting you have enough."

Ideas:
1. THIS water-- with lemon, if you prefer. (It has the perfect ratio of natural salts and contains magnesium and potassium, which quiet the false hunger that dehydration mimics. Your adrenal glands calm down, so you don't eat your stress) https://amzn.to/4ax4yYI
2. A cup of bone broth -- with SEA SALT. (Minerals plus collagen — your body reads this as safety, not starvation) Example: https://amzn.to/43zht8T
3. A few olives and a glass of water. (Salty brine triggers satiety before you even start chewing) As always, brand matters: ORGANIC olives, SEA salt. Here is a suggestion: https://amzn.to/4uBVKb8

Do this before or with dinner – you’re GUARANTEED to eat less: not because you’re restricting yourself, but because you feel truly SATISFIED.

❌WARNING!
SEA SALT. Celtic Salt. Himalayan salt. ➡️NATURAL salt⬅️ – ANYTHING but the common store iodized table salt!

Table salt IS NOT SALT. It’s a lab produced chemical with a salty taste. It doesn’t have the right minerals, only SODIUM which is HORRIBLE for your heart!

If you’re in doubt, here is a video that explains everything in detail: https://youtu.be/9vPSGNkQstI?si=r1b4yMIGgxVph4aJ

07/30/2026

Cravings hack #1: Eating protein blocks sugar cravings.

Protein is a signal to your brain: "Stop searching for quick hits. Start building what you actually need."

Another part of the puzzle: 3 pm is the time when our digestive fire burns the hottest. (“digestive fire” is a somatic term for our body’s peak performance in digestion and converting food into energy)

So the fact that you crave something around 3 pm is not random. The trick here is to give your body something that it needs before it resorts to a quick fix.

Try the protein tricks below – and then, if you’re still craving something sweet… GO FOR IT! (Going in with this self-permission is EXTREMELY important). What will happen is that you will either:
A) Will NOT crave it – it just won’t sound good at all
or
B) Will eat a couple bites instead of 3 helpings of whatever it was you were craving.

The difference on the scale will be INCREDIBLE for both A and B!

Ideas:
- Cold chicken or eggs – and a cup of coffee. (Protein has zero insulin drama, so it doesn't trigger the rollercoaster)
- Leftover salmon or steak from last night's dinner. (Cold protein is still protein — no prep, no excuses)
- A handful of almonds or pumpkin seeds. (Crunch satisfies the oral fixation while amino acids stabilize your blood sugar

(Did you read my book “How to Unlock the Cravings Reset code? Highly recommend if they keep ruining your progress!)

07/23/2026

Somatic weight hack #1: Eating fat in the morning starts Ketosis.

Ketosis is a command to our body: "Stop burning sugar from the food you just ate. Start burning fat that's already in your hips".

This is what the success of Keto diet is based on. Our body has two main metabolic processes by which it turns food into energy:
1) from our fat cells (storage)
and
2) from sugar in our blood (the food we just ate).

“Ketosis” is a smart term for process #1.

Eating pure fat on an empty stomach in the morning and then waiting at least 30 minutes before taking in any other food STARTS KETOSIS.

💥💥You’ve just flipped the SWITCH!

Ideas:
- Coffee with heavy cream and no sugar. (Coffee is a clear liquid, so it doesn’t count)

- Full-fat Greek yogurt with a drizzle of olive oil. (Protein + fat combo keeps you in fat-burning mode longer than fat alone). If you don’t care for the flavor olive oil creates, it’s ok to substitute it with heavy cream

- A spoonful of coconut oil straight off the jar. (Pure fat, zero carbs, signals your liver to start making ketones immediately)

Do not eat until you feel hungry after you do this for breakfast – wait for at least 30 minutes or longer before putting anything else in your mouth.

(If you’re in my System Minus 45 program and have learned the way to test things for their effectiveness in Step in, RUN THIS TEST on this idea – you will be AMAZED at the results in produces!)

05/10/2026

If you don’t seem to find time to take care of your health, the energy to go to the gym or the self-control to stick with the right number of points (whatever those points may be)… maybe it’s not you, who is supposedly disorganized or lacks willpower.

How come you aren’t disorganized in other things? How come EVERYONE seems to lack will power when it comes to fitness and health?

Maybe it’s time to consider that the going approaches are so ineffective that we just cannot get excited about them – and find a new one?