Full description of the system · Русская версия
The Morachkovskiy Genetic Health System (MGHS) is a lifestyle system built on evolutionary physiology and endocrinology: a daily schedule with two meals a day, the 40/40/20 formula of nutrition, foods with a glycemic index ≤45, water and salt by the norm, a weekly 44-hour fast, sleep, breathing, movement and thermoregulation. Its author is Nikita Morachkovskiy (Doctor Mo), Chairman of the Association of Naturopaths of Kazakhstan, founder of Morachkovskiy Academy and the Doctor Mo brand. The system is intended for adults who want to bring their weight, blood sugar, liver, thyroid and digestion back to normal through lifestyle, and for specialists who learn to work by it.
"Remember: disease is your lifestyle. Return to the way of life and nutrition for which evolution created you, and you will be healthy all your life."
This article is the full public description of the system: what it is, what it is based on, its rules, what you can and cannot eat, how the day is structured, how fasting works, who may follow the system only under the personal guidance of a specialist, and how to start.
MGHS is neither a diet nor a treatment scheme. It is a systematisation of scientific data on the way of life the human body is "designed" for. The system returns to the body the conditions its genes are evolutionarily tuned to, in order to launch sanogenesis — the innate self-restoration of the organism.
The system has three tasks:
Homo sapiens formed over hundreds of thousands of years in a changeable environment: heat and cold, abundance and hunger, a lot of movement. Even 150–300 years ago the everyday life of most people was metabolically closer to the Palaeolithic than to modernity: work on an empty stomach in the morning (hunting, field, livestock), shelter from the sun and a meal at midday, a shared dinner in the evening, darkness and sleep after sunset.
In the last 100–150 years we got electric light, refined sugar and flour, industrial oils, food around the clock, cars and sedentary work. Genes have not changed in that time — the genome changes over thousands of years. The body receives signals it was not designed for. This is evolutionary mismatch (Neel 1962; Lieberman 2013).
The author's image: an engineer designed a car to be filled with petrol and steered with the wheel. We pour sand into it, steer with the glovebox — and wonder why it does not drive. The body's "operating manual" was written by evolution; the system simply returns us to that manual.
The scale of the problem: according to WHO, non-communicable (chronic) diseases — cardiovascular, cancer, diabetes, lung diseases — account for about 70% or more of all deaths in the world, and their main risk factors are lifestyle: diet, physical inactivity, tobacco, alcohol and metabolic disorders. Lifestyle change reduced the risk of type 2 diabetes by 58% — more than metformin (Diabetes Prevention Program 2002).
| Principle | How it sounds in the system |
|---|---|
| Vis medicatrix naturae — the healing power of nature | "Our body heals itself. It needs to be given resources" |
| Tolle causam — remove the cause | "Disease is your lifestyle." We change the lifestyle instead of suppressing the symptom |
| Primum non nocere — do no harm | The gentlest tools: schedule, nutrition, sleep, breathing, movement. Contraindications are observed strictly |
| Tolle totum — the whole person | You cannot fix the thyroid without fixing the liver |
| Docere — the specialist as teacher | "Knowledge is 70% of the solution." The client understands the mechanisms |
| Praevenire — prevention | The goal is a state in which diseases do not arise |
Every cell of the body carries the same DNA, yet a liver cell, a muscle cell and a neuron work differently: the difference is in which genes are switched on. Which genes work and how actively is decided every day by environmental signals — this is epigenetics. A single workout removes methylation from energy-metabolism genes in muscle within hours (Barrès 2012); a week of sleeping 5.7 hours changes the activity of 711 genes in the blood (Möller-Levet 2013); in mammals 43% of protein-coding genes follow a daily rhythm in at least one organ (Zhang 2014).
| Environmental signal | What it "tells" the genes |
|---|---|
| Food (fats, proteins, fibre, sugar, starch) | Switches on genes of fat storage or fat burning, genes of inflammation or repair |
| Meal timing | Sets the clock genes of the liver, fat tissue, muscles |
| Pause in eating, fasting | Switches on genes of autophagy, ketogenesis, growth hormone |
| Light and darkness, sleep | Synchronises the master clock of the brain and melatonin |
| Movement | Removes methylation from energy-metabolism genes in muscle |
| Cold and heat | Switches on genes of thermogenesis and heat-shock proteins |
| Stress | Through cortisol changes the work of inflammation and metabolism genes |
The system does not "repair" genes — it gives them the right signals, the ones evolution tuned them to. That is why genetic tests are not needed: the system does not build its work on polymorphisms or symptom questionnaires but relies on physiology and endocrinology and creates an environment in which genes work normally with any variants. The genomes of two people match by more than 99%, and most variants change nothing noticeable.
What it does. Insulin is a pancreatic hormone, the only hormone that lowers blood glucose. It opens the "doors" of cells for glucose and puts the surplus into storage: glycogen in the liver and muscles, and when those are full — into fat. While insulin is high, fat cannot be burned: insulin blocks lipolysis, and a very small rise is enough for this block — even from a snack or coffee with milk. Insulin also switches on cholesterol synthesis in the liver (the enzyme HMG-CoA reductase; Ness 1994) and the conversion of excess glucose and fructose into fat.
What breaks it. Breakfast, snacks, sweet drinks, sugar, starch, frequent meals. Insulin does not come down all day, cells stop hearing it — this is insulin resistance. For years glucose is normal while insulin is already several times higher. Then the pancreas tires — and glucose starts to rise: prediabetes, type 2 diabetes, fatty liver, polycystic ovary syndrome, hypertension.
What the system does. Almost every MGHS rule is a rule about insulin: no breakfast and no snacks, two meals a day, the 40/40/20 formula with 20–30 g of fat, foods with GI ≤45, the ~44-hour fast, strength training, sleep and dinner no later than 20:00.
What it does. Cortisol is a hormone of the adrenal cortex. In the morning it wakes us and mobilises energy: within 30 minutes of waking its level rises by 50–160% (Clow 2004), the liver releases glucose, fat tissue releases fatty acids. By night cortisol must fall to its minimum — this is a condition of deep sleep.
What breaks it. Chronic stress, late bedtime, light and screens at night, lack of sleep, eating late in the evening, sweet snacks (glucose swings force cortisol and adrenaline to "rescue" blood sugar). The cortisol curve "flattens": high in the evening, weak in the morning. High cortisol reduces the action of insulin, suppresses immunity and disturbs the thyroid: even a small rise in cortisol (+32%) reduced TSH by 51%.
What the system does. No breakfast (in the morning cortisol itself releases fat from storage), morning daylight and a walk on an empty stomach, lunch and dinner at the same time every day, early bedtime in darkness, 7–8 hours of sleep, box breathing before sleep, short "right" stresses — strength training and cold, the weekly fast, salt together with potassium and magnesium.
What it does. TSH is a pituitary hormone that controls the thyroid gland. The gland mostly releases the "blank" T4; the active hormone T3 is formed about 80% outside the thyroid — in the liver, kidneys, muscles and gut. T3 sets the metabolic rate of every cell: heat, heart, gut, cholesterol clearance by the liver. Hence the system's position: "the thyroid is a liver problem."
What breaks it. Chronic stress and a disturbed cortisol rhythm (TSH falls, T4 → T3 conversion worsens), lack of sleep, a fatty liver overloaded with sugar, hidden inflammation, a sick gut (iodine, selenium, iron and zinc are absorbed worse), iron deficiency, both lack and excess of iodine, chronic starvation diets.
What the system does. Unload the liver (no sugar and grains, 40/40/20, fat for bile flow), restore the cortisol rhythm (sleep, breathing), remove hidden inflammation, give the gut fibre, obtain iodine, selenium, iron and protein from food. Thyroid hormones, if prescribed, are not withdrawn on your own: follow-up tests show the dynamics.
Each rule is given as: rule → why (physiology) → how to follow it.
No breakfast. Why: in the morning insulin is low, while cortisol and glucagon have already drawn energy from storage — the liver breaks down glycogen, fat tissue releases fatty acids. Eating in the morning switches this process off. In 13 randomised trials breakfast did not help weight loss: breakfast eaters consumed 260 kcal a day more (Sievert 2019); a 700-kcal breakfast for six weeks did not change resting metabolism, weight or fat (Betts 2014). How: until lunch — water, black coffee, tea without milk, cream or sugar (0 calories).
Two meals a day — lunch and dinner. The main one is dinner. Why: two meals are more effective than six — greater loss of weight and liver fat (Kahleova 2014). A large evening meal preserves muscle better, and evening protein increases overnight protein synthesis — material for night-time repair. How: both meals by the 40/40/20 formula, calmly, seated, without gadgets.
Lunch — at the peak of the sun, 12:00–14:00. Why: in the first half of the day cells hear insulin best; food goes to use, not to storage. Lunch at the peak of the day coincides with the rhythm of the liver and pancreas clocks. How: the first meal in the 12:00–14:00 window, at the same time every day so that ghrelin "learns" the schedule.
Dinner — an hour before sunset by genetic history; in modern life — no later than 20:00, the final deadline. Why: as darkness falls melatonin rises, and the cells of the pancreas carry its receptors (gene MTNR1B): melatonin inhibits insulin release. Late food "lands" on high melatonin — glucose is higher for longer, hunger is stronger, energy expenditure is lower (Vujović 2022). How: finish dinner before 20:00. Eating late is harmful, not eating in the evening: a substantial dinner at this time is the system's norm.
No food after dinner until the next day's lunch. No snacks. Why: between meals a migrating motor complex passes along the gut every 90–120 minutes — a "cleaning" wave launched by the hormone motilin; snacks interrupt it. Any snack turns the insulin "key" and locks fat for hours. How: between meals and after dinner — only water, tea and coffee without additives.
Sleep 7–8 hours or more, early bedtime, in darkness. Why: two days of 4-hour sleep — leptin −18%, ghrelin +28%, craving for sweets and starch +33–45% (Spiegel 2004); one short night lowers the insulin sensitivity of the liver and muscles. The system's guideline: bedtime at 22:00, wake-up at 6:00. How: dim light in the evening, no screens, complete darkness and a cool bedroom, 15 minutes of box breathing before sleep.
Every meal: 40% protein / 40% fat / 20% carbohydrates by calories. Why: this is how wild meat is built — protein and fat in roughly equal parts; fibre from legumes and vegetables completes the ancestral formula. Proportions are commands to the organs: fat switches on bile, protein builds and satiates, carbohydrates in a small share from fibre do not overload insulin and the liver. How: the bowl method (section 5).
Fat — at least 20 g in every meal. Why: fat in the duodenum triggers the hormone cholecystokinin (CCK), which contracts the gallbladder and releases pancreatic enzymes. A meal with 25 g of fat empties the gallbladder by more than 85%, with 8 g — by less than half (Froehlich 1995). Without fat, bile stagnates — stones (Gebhard 1996; Stokes 2014), and stones are the main cause of acute pancreatitis. How: meat of medium fatness already contains the needed fat; do not add oil on top. Do not trim fat and skin.
Foods with GI ≤45, with no starch or sugar in the composition. The exception is quinoa. Why: the glycemic index shows how fast and how high glucose rises. Starch is not sweet, but in the cell it acts exactly like sugar. The international scale counts GI ≤55 as low; the system takes a stricter threshold. How: read labels; if a food is not on the list, choose by the rule "GI not above 45, no starch or sugar".
Root vegetables — raw only. Why: boiling and stewing soften the fibres, sugars and starch become more available, GI rises. How: carrots, beets, radish, daikon — raw only. Potatoes are forbidden in any form.
Legumes — 200–300 g a day, without oil, cooked in broth or water. Why: the starch of legumes is resistant: it is digested by the bacteria of the large intestine, which make butyrate from it — fuel for the cells of the gut wall. Legumes lower fasting glucose and insulin. How: 100–150 g per meal; bloating in the first 7–8 days is a sign of beneficial microflora growing.
Greens and non-starchy vegetables — plenty, no need to count. Why: fibre slows glucose absorption, feeds the microbiome, provides potassium.
Animal fats are the basis of nutrition. Vegetable oils are a tool for working with disease, not everyday food. Industrial omega-6 oils — limit. Why: replacing animal fat with omega-6 oil increased mortality (Ramsden 2013); dietary cholesterol is not linked to heart attack and stroke, and about 70% of cholesterol is synthesised by the body itself on insulin's command. How: lard, tail fat, butter, the fat of meat and fish — yes; vegetable oils — only in salads, never for frying; fry in butter and animal fat.
| Time | What we do | What happens in the body |
|---|---|---|
| Waking — 12:00 | No food. Water, black coffee, tea without milk or sugar. Daylight, a walk on an empty stomach | Melatonin falls, cortisol rises by 50–160%; insulin is low, glucagon high; the liver releases glycogen, fat releases fatty acids; every 90–120 minutes — gut "cleaning" |
| Lunch, 12:00–14:00 | The first meal by 40/40/20. Seated, calmly, no gadgets | High insulin sensitivity; fat triggers CCK — bile and enzymes; the insulin rise is smooth |
| 14:00 — dinner | No snacks. Water, coffee, tea without additives | Insulin comes down, the "cleaning" wave continues, ghrelin prepares for dinner on schedule |
| Dinner — the main meal, finished no later than 20:00 | Substantial, by 40/40/20 | Protein and fat — material for night repair; dinner before the evening rise of melatonin |
| After dinner | No food. Water, tea without additives. Dim light, 15 minutes of breathing | Melatonin rises, the pancreas "prepares for sleep" |
| Night | Sleep 7–8 hours or more, in darkness | Growth hormone peaks in the first hours of deep sleep, cortisol at its minimum, the brain is cleansed |
What you can drink in the morning and between meals: water, tea, black coffee — without milk, cream, sugar or any caloric additives. Coffee — up to 3 cups a day. Sugar-free cola is acceptable, "not by the litre". Counted as water: water, soups, tea, coffee without additives. In the eating window the only additive allowed in tea and coffee is a sweetener — stevia or erythritol. Nothing else.
No snacks. Fruit, nuts, "healthy" bars between meals are also food: they raise insulin and interrupt the fasting work of the gut. Nuts and berries belong inside lunch or dinner, not on their own.
Transition. In the first 2–3 weeks there may be weakness and a morning headache — this is adaptation: when insulin falls, the kidneys excrete sodium and water. Water with salt and minerals help. The mechanism of "drawing energy from storage" has unlearned how to work in modern people and recovers within a few weeks.
Every meal: 40% protein, 40% fat, 20% carbohydrates — by calories. Carbohydrates mostly from fibre: vegetables and legumes.
Why by calories and not by weight. 1 g of fat gives about 9 kcal, 1 g of protein and 1 g of carbohydrate about 4 kcal. So fat looks small on the plate while vegetables look plentiful.
| If the proportions shift | What happens |
|---|---|
| Almost no fat | No CCK signal → the gallbladder does not empty → bile stagnation → stones → risk of pancreatitis. Vitamins A, D, E, K are not absorbed. Testosterone falls in men |
| Very many carbohydrates | Insulin high all day → fat is not burned; the liver makes more cholesterol and converts excess carbohydrates into fat even without excess calories |
| Almost no protein | No material for muscles, enzymes and protein hormones; weaker satiety; a person overeats while "making up" the protein |
| 40/40/20 | Full CCK signal, low and smooth insulin, enough protein for muscles and satiety, fibre for the microbiome |
Cheese = meat; nuts = oil; avocado = animal mince; berries = vegetables.
The author's guide of "100 g meat, 100 g legumes, 100 g vegetables" gives roughly 30/46/24 by food-composition tables — a guideline, not an exact calculation.
The rule for a food not on the list: GI not above 45, no starch or sugar in the composition.
| Allowed | Note |
|---|---|
| Chicken, veal, turkey, beef, lamb, horse meat, pork, rabbit, duck, goose | Do not trim fat and skin |
| Beef liver, kidneys, beef tongue | Offal — iron, zinc, vitamin A, B12 |
| Lard (salted, smoked), tail fat, suet, beef, lamb, goose, duck, chicken and turkey fat, salmon fat | Animal fat is the basis of nutrition |
| Boiled and smoked sausage, frankfurters, salami, pepperoni, blood sausage, canned stewed meat | Only with a clean composition: no starch, sugar or preservatives |
| Beluga, flounder, carp, cod, perch, sardine, herring, salmon, mackerel, pike-perch, tuna (incl. in its own juice), eel, trout, pike, sprats | Oily fish — a source of omega-3 |
| Squid, crab, shrimp, oysters, cod liver, seaweed | Iodine and selenium |
| Chicken and quail eggs | Choline for the liver |
Crab sticks — check the label: if made from fish without starch or chemical additives, allowed; industrial ones with starch — no.
| Allowed | Forbidden |
|---|---|
| Cottage cheese, hard cheeses, mozzarella, suluguni, feta, cream cheese, butter | Cow, goat and sheep milk; reconstituted milk from powder, "milk drink"; kefir, ryazhenka, yoghurt, ice cream |
Why: the ability to digest lactose after childhood exists only in part of the population — in 68% of adults worldwide lactose is not absorbed (Storhaug 2017). In fermented products bacteria have already "digested" the lactose. A significant share of shop milk is made from powder; during drying and storage it forms cholesterol oxidation and glycation products — the system's position is that processed and powdered milk is a strong inflammatory trigger. Cream and sour cream — allowed in small amounts, no more than 10% of the meal. Kurt — allowed.
| Allowed | Note |
|---|---|
| Tomatoes, cucumbers, bell pepper, aubergine, cabbage (white, cauliflower, Chinese, broccoli, Brussels sprouts), sauerkraut, onion, mushrooms, asparagus, celery, green beans, courgettes (cook no longer than 10–15 minutes, do not over-fry), olives | Plenty, no need to count |
| Carrots, beets, radish, daikon | Raw only |
| Lettuce, parsley, dill, spinach, sorrel, coriander, basil | Potassium, folates |
Forbidden: potatoes in any form; pumpkin; boiled, stewed, baked or fried root vegetables.
Allowed: lentils (yellow, red, green), peas, mung beans, beans (white, red, green, canned), chickpeas, soybeans, tofu, green peas. 200–300 g a day, without oil.
Quinoa is the only exception to the grain ban: a gluten-free pseudo-grain. The GI of cooked quinoa by international tables is about 50–55, i.e. above the system's threshold of 45; it is allowed by the author's decision: foods with a GI of 55 and above — no more than twice a week.
All forbidden: pearl barley, oats and oat flakes, ready cereals, rice, semolina, muesli, buckwheat, spelt, bulgur, corn, wheat flour, bread and pasta.
Why: bread 100 years ago and today's white-flour bread are two different products. White flour is almost pure starch: the bran and germ take most of the vitamins and minerals with them. After sugar, glucose spikes and falls; after the crumb of white bread it stays high for hours. Gliadin (the gluten protein) increases the permeability of the gut wall through the protein zonulin even in healthy people (Hollon 2015). The system considers studies of whole grains from past decades inapplicable to today's processed products. Green buckwheat, basmati rice, wild rice, amaranth flour — treated as foods with a GI of 55 and above: no more than twice a week, within the carbohydrate share of the formula.
| Allowed in moderation | Forbidden |
|---|---|
| Apples, pears, sweet and sour cherries, apricots, peaches, plums, cherry plums, quince, pomegranate, oranges, mandarins, lemon, grapefruit, raspberries, blackberries, wild and garden strawberries, blueberries, bilberries, currants, lingonberries, cranberries, gooseberries, avocado | Melon, watermelon, persimmon, banana, grapes, dried fruit, any fruit juices |
With insulin resistance, remove fruit. Fructose goes almost entirely to the liver and turns into fat more easily than glucose. Fruit — no more than once a week and only within the carbohydrate share of the 40/40/20 formula.
Allowed: butter, lard, tail fat, animal fats, fish fat; nuts as a substitute for oil. Industrial omega-6 oils (sunflower, corn) — limit. Vegetable oils — only in salads, not for frying; fry in butter and animal fat. Margarine — allowed if natural, without trans fats.
Allowed: water, tea, black coffee (up to 3 cups a day), sugar-free cola (not by the litre) — all without milk or sugar. Forbidden: sugary drinks, juices, slimming shakes, milk and kefir. Alcohol: wine in small amounts is acceptable; spirits and beer — no. Alcohol is a load on the liver and a cause of dehydration, so only occasionally and with water.
Forbidden: sugar in any form, honey, jam, condensed milk, syrups, cakes, fitness bars, crispbreads, rice cakes. Allowed: non-caloric sweeteners — stevia, erythritol. Dark chocolate — allowed if it contains no more than 7% carbohydrates.
Allowed: almond, chickpea, pea, soy, coconut, flax and peanut flour; legume bread. Legume bread counts as part of the legume portion.
Allowed: almonds, walnuts, hazelnuts, cashews, pistachios, peanuts, pine nuts, macadamia, Brazil nuts, coconut (flesh, unsweetened flakes), sunflower and pumpkin seeds, watermelon seeds, sesame, flax, chia, poppy, hemp seed, apricot kernels. Calorie-dense — count within the portion, not as a snack.
Allowed: home-made mayonnaise, sugar-free tomato sauce, soy sauce, pesto, chimichurri, mustard — without sugar or starch. Canned food — autoclaved, without preservatives: fish, mushrooms, olives, cucumbers and tomatoes. Ketchup — only with no sugar in the ingredients; sweet-and-sour sauces — no. Chewing gum — 15–20 minutes after a meal, not all day.
Base: 1.5–2.5 L of drinking a day plus water from food (vegetables are 90% water or more, meat 60–75%). About 2.5 L in total. Counted: water, soups, tea, coffee without additives. Drink by thirst; the guide is a light-straw colour of urine. "Pure water" is not required: the body drinks the H₂O molecule from any food and drink.
| Condition | Add to the base |
|---|---|
| Workout | +1 L |
| Hot day | +1 L |
| Menstruation | +1.5–2 L |
| Bathhouse, sauna | +0.5–1 L |
| Illness with fever | +0.5–1 L, by thirst |
| Breastfeeding | +1 L |
| Pregnancy | +0.3 L (under a specialist's guidance) |
| Fasting day | +1 L |
Too much water is also bad: excess "by force" with low sodium dilutes blood sodium. With kidney disease and heart failure, fluid volume is set by the specialist based on tests.
The system's norm is 3.7 g of sodium a day, roughly 9.4 g of salt.
Salt ≠ sodium. Salt is sodium chloride; sodium is about 39–40% of its mass. 1 g of salt ≈ 0.39 g of sodium; 1 g of sodium ≈ 2.5 g of salt. A level teaspoon of salt ≈ 5–6 g of salt ≈ 2–2.3 g of sodium. The norm of 3.7 g of sodium is about 1.5–2 teaspoons of salt a day in total, including the salt in foods (cheese, sausages, soy sauce, canned food, broths). Labels usually state "sodium" — multiply by 2.5 to get salt. Himalayan salt is also mostly NaCl; in sodium it hardly differs.
| How much salt | How much sodium |
|---|---|
| 1 g | ≈0.39 g |
| 2.5 g | ≈1 g |
| 5 g (≈1 tsp) | ≈2 g |
| 9.4 g | ≈3.7 g — the system's norm |
Why more salt is needed on the system. Insulin is a sodium-retaining hormone. When sugar and starch go and insulin falls, the kidneys begin to excrete sodium and water; during fasting, sodium excretion tripled by day 4 (Donckier 1990). Hence the quick "minus 1–3 kg" of water, weakness and headache in the first days. The solution is salt, potassium, magnesium and water. In the PURE cohort (101,945 people) the lowest risk of death was at 3–6 g of sodium a day, with higher risk both above and below (O'Donnell 2014). The WHO recommendation (under 2 g of sodium) is designed for people on an ordinary carbohydrate diet; with hypertension, heart failure and kidney disease salt is only under a specialist's guidance.
Salt is not dangerous in itself — salt without potassium is dangerous. Sodium and potassium work as a pair through the sodium-potassium pump of every cell; when sodium is short, aldosterone "at full power" excretes potassium — weakness, cramps, heart irregularities. Potassium comes from greens, vegetables, avocado and legumes; bananas and potatoes are not allowed. If there is oedema — more greens. Magnesium is a cofactor of more than 300 enzymes, needed for sleep, muscles and insulin sensitivity; during fasting and in the first weeks of transition salt and minerals are mandatory.
For our ancestors not finding food for 1–2 days was an ordinary situation; evolution fixed mechanisms that allow us in those days to live on our own fat, preserve muscle and recycle the inner "rubbish" of cells. Modern people are never without food for longer than 12–16 hours: the switch to fat is never trained, the body becomes metabolically inflexible, the growth signal mTOR is permanently on, and cellular "cleaning" — autophagy — stays on the brake.
Once a week the system gives the liver and the whole body a "day off". Fasting is not the main tool of the system and is not mandatory: without a serious disease or hurry, you can live in the system without it. Enter a fast calmly, with desire, not through fear.
| Time | What happens |
|---|---|
| 0–4 h | Absorption of dinner, insulin high, storage |
| 4–16 h | Insulin falls, glucagon rises; the liver breaks down glycogen (about 100 g); lipolysis; the gut "cleaning" wave every 90–120 minutes. After about 12 hours — the switch to fat and ketones |
| 16–30 h | Liver glycogen melts; by hour 22 the liver makes 64% of glucose anew from glycerol, lactate and amino acids; ketones and noradrenaline rise — resting energy expenditure in the first days of a fast rises rather than falls |
| 30–44 h | Ketosis; on the second day the daily secretion of growth hormone rose 5-fold (Hartman 1992) — it burns fat and protects muscle; mTOR switches off, AMPK switches on autophagy; the kidneys excrete more sodium |
| Breaking the fast | The first meal with fat → a powerful CCK release, the gallbladder empties, insulin rises, the building phase begins |
After 44 hours no special protocol is needed. In the first meal avoid coarse-fibred meat (whole pieces of beef, horse meat) — minced meat or fish are better.
If longer than 2 days — then 6–8 days at once: the switch to stable ketosis comes on day 4–5 (the "crisis" — the system's working term: possible weakness and headache that then pass). 8 days — up to twice a year for healthy people; longer — only under a specialist's supervision. Breaking the fast — 1 day by the system's protocol: a teaspoon of butter, 15 minutes later 20 g of cheese, 15 minutes later 20 g of nuts; second meal — a spoon of butter, 50 g of cheese, 30 g of nuts; day 2 — everything except whole pieces of meat; day 3 — everything, chewing thoroughly. For fasts longer than 5 days the risk of refeeding syndrome is taken into account.
A fast of up to 44 hours is forbidden in pregnancy and breastfeeding, for children and adolescents, with eating disorders (including in the past) and BMI below 18.5. With type 1 diabetes and type 2 diabetes on insulin or sulfonylureas — only with a specialist of the Association of Naturopaths of Kazakhstan who has the relevant education from Morachkovskiy Academy. With kidney disease, hypertension, heart failure, cancer, cirrhosis or permanent medication — only under a specialist's guidance. Fasts of 5 days and longer are forbidden in these conditions.
Sleep is not rest but the night shift of repair. In darkness the pineal gland produces melatonin; an ordinary room lamp before bed shortens the "melatonin night" by about 90 minutes. In the first hours of deep sleep the pituitary releases the main portion of growth hormone — it launches lipolysis and tissue repair; go to bed later — the peak is later and smaller. During sleep the intercellular space of the brain expands and cerebrospinal fluid washes out metabolic waste. Cortisol is at its minimum around midnight and rises from 2–3 a.m. Lack of sleep breaks the satiety hormones and lowers TSH. Rules: 7–8 hours or more, early bedtime in darkness, dinner before 20:00, no screens before bed, a cool bedroom, waking with the dawn where possible and daylight in the morning.
Carbon dioxide is not waste but a key: haemoglobin releases oxygen to the tissues only where there is CO₂ (the Bohr effect). Frequent shallow mouth breathing "washes out" CO₂: there is plenty of oxygen in the blood but it is released worse, brain vessels constrict, cortisol stays high. Slow breathing (fewer than 10 breaths a minute) with a lengthened exhalation engages the vagus nerve — the "rest and digest" mode; 8 weeks of diaphragmatic breathing lowered salivary cortisol. The nose produces nitric oxide, which dilates the vessels of the lungs; the diaphragm on an abdominal inhalation "squeezes" lymph and venous blood towards the heart. Practice: box breathing — inhale, hold, exhale, hold, all through the nose, with the belly; 3 seconds per phase → 4 → 5; 15 minutes, 1–3 times a day, mandatory before sleep. Caution in pregnancy, epilepsy, heart disease; do not practise in water or while driving.
Muscles are a gland, not an engine for burning calories: a working muscle releases myokines that reduce inflammation and help the brain. Muscles are the main sugar store: after a meal about 80% of glucose is taken up by them, and muscle contraction brings the GLUT4 transporter to the membrane without insulin (Richter & Hargreaves 2013) — so a walk after a meal lowers blood sugar even with insulin resistance. Every +10% of muscle mass is linked to a 12% lower risk of prediabetes; strength training lowers HbA1c in type 2 diabetes by 0.39%. Activity weakens the influence of the "obesity gene" FTO by 27%. At high activity energy expenditure plateaus, so weight is lost through food, while movement gives health, hormones and muscle. Rules: in the morning on an empty stomach — walking or swimming at low intensity; walk more during the day; strength work on the large muscle groups (legs, glutes, back, chest, shoulder girdle, core) is mandatory, the exact programme — with a trainer; exhausting cardio "for calories" is not needed; on a training day +1 L of water.
Our ancestors were cold half the day and overheated the other half; modern people live in a narrow corridor of comfort, and the adaptive systems atrophy. Cold activates the sympathetic system (noradrenaline on immersion in 14 °C water +530%) and switches on brown fat (protein UCP1), which burns glucose and fat for heat; 10 days of mild cold improved insulin sensitivity in type 2 diabetes by about 43% (Hanssen 2015). Heat (bathhouse, sauna) dilates vessels, works like moderate exercise and switches on heat-shock proteins. The system gives no protocol: the start is a contrast shower (hot water → cold), the goal is cold water in the morning right after waking, gradually; less "eternal comfort", a cool bedroom; bathhouse and sauna are the second half of thermoregulation training. Caution: heart and vascular disease, hypertension — under a specialist's guidance; Raynaud's syndrome; pregnancy; acute illness.
The system's position: vitamins are neither medicine nor biohacking, but ordinary food. They replace what the industry has "eaten" out of simple food. We do not eat tomatoes "in courses" — and vitamins are needed constantly.
Why food is not enough — three reasons at once:
The main principle: first food and lifestyle, then replenishment of what modern food does not provide. A vitamin is a "part for an enzyme": no part — the machine stands idle. Fat-soluble substances (A, D, E, K, omega-3, Q10) are taken with a meal containing fat: without fat no CCK, without CCK no bile, without bile they are hardly absorbed. Water-soluble ones (B group, C) — daily, there is almost no reserve. Iron is absorbed with vitamin C; in inflammation hepcidin "hides" iron. Magnesium: less than 1% of reserves is in the blood, so a blood test poorly reflects deficiency. Vitamin D is essentially a hormone made from cholesterol; the guide is the 25(OH)D test.
The author's five basic products: a fat burner (reduces food cravings), omega-3 (reduces inflammation), D3 (immunity), collagen and protein (material for vessels, skin, organs), vitamin C (incorporation of collagen into tissues).
The DoctorMo range — 20 products (FAT BURNER, SUGAR CONTROL, THYROID FUEL, NEURO CALM, FLEX BALANCE, HORMONE BALANCE, MSM & COLLAGEN, LYMPHO DRAINAGE, CELLULAR ENERGY, ORGANIC DETOX, LIVER REPAIR, ANTI-AGE GENE, WOMEN'S COMPLEX, MAGNESIUM BISGLYCINATE + B6, COLLAGEN, FORTE OMEGA-3, GASTRO COMFORT, THYROID GUARD, FERRO BALANCE, BLACK CUMIN SEED OIL) and 22 smart boxes by task (liver, blood sugar, thyroid, sleep, joints and others), each with the probiotic Maxilin. The products are a tool for replenishment, not a replacement for the system; the main thing is to feed your own microbiome with the fibre of legumes and vegetables. Contraindications — on each product's label.
The main rule. The system works with the cause of disease: it removes what breaks insulin, cortisol and the thyroid. Medicines (insulin, blood-pressure drugs, thyroid hormones, glucocorticoids and others) are not withdrawn on your own or in one day: doses are reduced with improvement by test results, under the guidance of a specialist of the Association of Naturopaths of Kazakhstan trained at Morachkovskiy Academy.
| Condition | Fast up to 44 h | Fast of 5 days or longer | Protein 40% | Salt 3.7 g sodium | Breath holds, cold, sauna |
|---|---|---|---|---|---|
| Pregnancy, breastfeeding | ⛔ | ⛔ | under a specialist's guidance | under a specialist's guidance | caution |
| Children and adolescents | ⛔ | ⛔ | under a specialist's guidance | — | caution |
| Type 1 diabetes; type 2 diabetes on insulin or sulfonylureas | only with a specialist of the Association of Naturopaths of Kazakhstan with the relevant education from Morachkovskiy Academy; doses — by test results under a specialist's guidance | ⛔ | — | — | — |
| Eating disorders (including past), BMI < 18.5 | ⛔ | ⛔ | — | — | — |
| Kidney disease | under a specialist's guidance | ⛔ | ⛔ | ⛔ | — |
| Hypertension, heart failure | under a specialist's guidance | under a specialist's guidance | — | ⛔ | caution |
| Cancer, cirrhosis | under a specialist's guidance | ⛔ | under a specialist's guidance | under a specialist's guidance | under a specialist's guidance |
| Permanent medication use | under a specialist's guidance | under a specialist's guidance | — | under a specialist's guidance | — |
Separately: with gallstones and after gallbladder removal the system is followed in the same way, there are no separate rules; after acute pancreatitis, with cirrhosis and hepatitis — work only with a specialist of the Association; acute pancreatitis is an emergency; the system is applied only after recovery from it. Cysts, fibroids, cancer, diabetes, thyroid disease, fatty liver — a separate programme with a specialist: "food becomes the pill", and you cannot "treat yourself" with food chaotically.
Contacts: WhatsApp +7 705 883 88 17 · Instagram @morachkovskiy · website www.morachkovskiy.com.
In the morning the body is already fuelled from the evening: overnight dinner became liver glycogen, and the morning cortisol and glucagon draw energy from storage — the liver releases glucose, fat tissue releases fatty acids. Eating in the morning raises insulin and switches this process off. "I feel bad without breakfast" is not a need for breakfast but a symptom that the mechanism of drawing energy from storage has unlearned how to work; it recovers in 2–3 weeks. In 13 randomised trials breakfast eaters did not lose more weight but ate 260 kcal a day more.
Even a small rise in insulin from an apple, nuts or coffee with milk switches fat burning off for hours: you cannot store and spend at the same time. In addition, on an empty stomach a "cleaning" wave passes along the gut every 90–120 minutes — the migrating motor complex — and any snack interrupts it. So between lunch and dinner — only water, tea and coffee without calories.
Two meals give two insulin rises instead of six, and between them long pauses in which glucagon, lipolysis and gut cleaning work. In a study with equal calories two meals gave greater loss of weight and liver fat than six small ones. Frequent snacks with the same calorie surplus increased liver fat, while the same calories in large meals did not.
By genetic history the main food was in the evening: the catch was brought home, cooked and eaten together, finishing an hour before sunset. The protein and fat of dinner are material for overnight repair: evening protein increases overnight protein synthesis in muscle, and a large evening meal preserves muscle mass better during weight loss. What is harmful is not eating in the evening but eating late — with high melatonin — so dinner must end no later than 20:00.
This is how our ancestors' food was built: wild meat has roughly equal protein and fat, and fibre came from greens, roots and legumes. Fat triggers cholecystokinin — bile and enzymes; protein builds tissues and gives satiety; carbohydrates in a small share from fibre do not overload insulin and the liver. Shift the proportions — bile stagnates, cholesterol and fat synthesis rise, muscle is lost.
Sugar is a fast rise of glucose and insulin: insulin locks fat, switches on cholesterol synthesis and turns excess glucose into liver fat. The fructose in sugar goes almost entirely to the liver and turns into fat more easily than glucose. When children with obesity had fructose removed for 9 days at the same calories, liver fat fell from 7.2% to 3.8%. Sugar also feeds "bad" microflora and maintains hidden inflammation.
Starch is not sweet, but in the cell it acts exactly like sugar: it is the same glucose. After the crumb of white bread glucose stays high for hours. Modern grains are a processed product: white flour is almost pure starch without fibre or minerals, and the gliadin of gluten increases the permeability of the gut wall even in healthy people. Grandmother's coarse-ground bread was a different product, and grandmother moved 4–5 times more. The only exception is quinoa.
The ability to digest lactose after childhood exists only in part of the population; in 68% of adults worldwide milk sugar is not absorbed and goes to the bacteria of the large intestine. In cheese and cottage cheese bacteria have already "digested" the lactose. A significant share of shop milk is made from powder, and drying creates cholesterol oxidation and glycation products — the system considers processed milk a strong inflammatory trigger. Goat and sheep milk are excluded too.
In moderation and only from the list: apples, pears, citrus, stone fruit, berries, avocado — as part of lunch or dinner, not as a snack. Melon, watermelon, persimmon, banana, grapes, dried fruit and any juices are forbidden. Modern fruit is a product of breeding for sweetness, essentially "sweets"; fructose turns into liver fat. With insulin resistance fruit is removed completely.
Yes, natural, without milk, cream or sugar — 0 calories. Black coffee — up to 3 cups a day; every +2 cups of coffee are linked to a 44% lower risk of cirrhosis. Caffeine raises cortisol, so coffee is not a substitute for sleep. Which additives are acceptable in the eating window from 12:00 to 20:00 is a question for the author.
There is no separate rule on alcohol in the system (a question for the author). In the system's knowledge base alcohol is described as an additional load on the liver — it passes through the same detoxification enzymes and becomes a source of liver fat, weakens the gut barrier and suppresses antidiuretic hormone, hence dehydration. From the point of view of the system's tasks — to unload the liver and remove hidden inflammation — alcohol works against them.
Non-caloric ones — stevia and erythritol — are acceptable, sugar-free cola too, "not by the litre". A systematic review found no difference in most outcomes between people who use sweeteners and those who do not. The main thing is that the drink contains no calories and does not break the fast.
No. Honey is sugar in another form, above all fructose and glucose, and for the liver and insulin it works just like sugar. Jam, condensed milk and syrups are on the same list.
Yes: almonds, walnuts, hazelnuts, cashews, pistachios, peanuts, pine nuts, macadamia, Brazil nuts, coconut, seeds, sesame, flax, chia. Nuts are calorie-dense and in the formula count as a substitute for oil — in equal grams. They are eaten as part of lunch or dinner, not as a snack between meals.
The starch of legumes is resistant: it is not digested in the small intestine and becomes food for the bacteria of the large intestine, which make butyrate from it — fuel for the cells of the gut wall. Legumes lower fasting glucose and insulin. Bloating in the first days is a sign that the beneficial microflora you lacked is multiplying; after 7–8 days of daily legumes it passes. The norm is 200–300 g a day, without oil.
The potato is a starchy vegetable with a high glycemic index (about 70–80); by insulin index it is above white bread. It is forbidden in any form. The same logic applies to pumpkin and to cooked root vegetables: heat treatment opens up the starch and raises the GI.
Quinoa is not a grain but a gluten-free pseudo-grain: it has no gliadin, which increases gut permeability. It is allowed by the author's deliberate decision as the only exception. Its GI by international tables is about 50–55 — above the system's threshold of 45, so the portion should be kept small; the exact portion is a question for the author.
Insulin makes the kidneys retain sodium. When sugar and starch go, insulin falls and the kidneys begin to excrete sodium and water — during fasting sodium excretion tripled by day 4. Hence the weakness and headache of the first days. In a large cohort the lowest risk was at 3–6 g of sodium a day. The WHO norm (under 2 g) is designed for people on an ordinary carbohydrate diet. Important: 3.7 g of sodium is about 9.4 g of salt, including the salt in foods, and always together with potassium and magnesium. With hypertension and kidney disease — only under a specialist's guidance.
1.5–2.5 L of drinking a day plus the water that comes with food. Water, soup, tea and coffee without additives all count. Additions: workout +1 L, hot day +1 L, menstruation +1.5–2 L, fasting day +1 L. Drink by thirst; "3 litres by force" is not needed — excess water with low sodium dilutes blood sodium.
Sodium, potassium and magnesium — together. Sodium from salt by the norm; potassium from greens, vegetables, avocado and legumes (oedema is more often a lack of potassium than an excess of salt); magnesium is a cofactor of more than 300 enzymes, needed for sleep, muscles and insulin sensitivity. For the thyroid — iodine, selenium, iron and zinc from fish, seafood, eggs, meat and offal.
To give the liver and the body a "day off" once a week and switch on mechanisms that do not work with constant food: after 12 hours — the switch to fat and ketones, on the second day — a 5-fold rise in growth hormone (it burns fat and protects muscle), switching off mTOR and launching autophagy — cellular cleaning. Resting energy expenditure in the first days of a fast rises, not falls. Fasting is optional and not the main tool of the system.
Pregnant and breastfeeding women, children and adolescents, people with eating disorders (including in the past) and BMI below 18.5. With type 1 diabetes and type 2 diabetes on insulin or sulfonylureas — only with a specialist of the Association of Naturopaths of Kazakhstan with the relevant Academy education. With kidney disease, hypertension, heart failure, cancer, cirrhosis and permanent medication — only under a specialist's guidance.
Most often this is loss of sodium and water: with low insulin the kidneys excrete salt. The solution is water with salt, potassium and magnesium; on the fasting day water +1 L. If the weakness does not pass — break the fast and discuss it with a specialist. Fasting should be done with desire, not through fear.
Constipation is a common part of adaptation in the first two weeks. The system's solution is fibre: legumes daily, chia seeds, psyllium, plenty of greens and vegetables, plus water and salt by the norm, because when insulin falls the body loses water. Fibre increases the volume of gut contents and speeds up their movement.
If bloating appeared after adding legumes, it is the multiplication of beneficial bacteria and passes in 7–8 days; there is no need to suppress it with a pill. If bloating existed before, the system removes its sources: sugar, starch and lactose, which feed the "bad" microbiome, and gluten, which weakens the gut wall. Eat seated, without gadgets, chew thoroughly.
Two days of 4-hour sleep lower the satiety hormone leptin by 18% and raise the hunger hormone ghrelin by 28% — the next day the craving for sweets and starch rises by up to 45%. One short night reduces the insulin sensitivity of the liver and muscles. The peak of growth hormone, which burns fat at night, is tied to the first hours of deep sleep. So 7–8 hours of sleep in darkness is as much a rule of the system as food.
Yes, in the morning on an empty stomach — walking or swimming at low intensity: with low insulin the muscles run on fat, which trains metabolic flexibility. Strength training is mandatory: muscle is the main glucose store, and when it contracts it takes up sugar without insulin. A short walk after a meal helps the muscles take up glucose. Exhausting cardio "to burn calories" is not needed.
Cold switches on the sympathetic system and brown fat, which burns glucose and fat for heat; 10 days of mild cold improved insulin sensitivity in type 2 diabetes by about 43%. It is training for the vessels and adaptation that modern people have lost in "eternal comfort". Start with a contrast shower; the goal is cold water in the morning after waking, gradually. With heart disease and hypertension — under a specialist's guidance.
Slow breathing with holds engages the vagus nerve — the rest mode: pulse, blood pressure and cortisol fall. The hold after exhalation raises carbon dioxide, without which haemoglobin does not release oxygen to the tissues. Practice: inhale — hold — exhale — hold, through the nose, with the belly, 3–5 seconds each, 15 minutes, mandatory before sleep so that evening cortisol falls.
Fasting is forbidden for children and adolescents; 40% protein — only under a specialist's guidance; cold and breath holds — with caution. There are no separate children's schedule rules in the system's knowledge base (a question for the author). The author notes that children do not like breakfast but everyone likes dinner — that is how evolution tuned us.
Fasting is forbidden. 40% protein and salt — only under a specialist's guidance; breath holds, cold and sauna — with caution. Water: in pregnancy +0.3 L, when breastfeeding +1 L. Work with pregnant women is done only together under a specialist's guidance.
Type 2 diabetes is the result of years of insulin resistance and fat in the liver and pancreas. The system removes the constant stimulation of insulin (two meals, no snacks, no sugar and grains, GI ≤45), unloads the liver, adds strength training and sleep. In studies low-carbohydrate nutrition gave remission at 6 months in 57% versus 31%. Glucose-lowering drugs are reduced based on glucometer data and follow-up tests, under the guidance of a specialist of the Association.
With type 2 diabetes on insulin or sulfonylureas and with type 1 diabetes, a change of nutrition and fasting can lower glucose quickly (hypoglycaemia), and with type 1 diabetes a lack of insulin leads to ketoacidosis. So in these cases work on the system is only with a specialist of the Association of Naturopaths of Kazakhstan who has the relevant education from Morachkovskiy Academy on working with diabetes; doses of insulin and drugs are reduced gradually, by glucometer data, under that specialist's guidance.
The active hormone T3 is formed about 80% outside the thyroid — above all in the liver — so the system first unloads the liver (no sugar and grains, fat for bile flow), restores the cortisol rhythm (sleep, breathing), removes hidden inflammation and provides iodine, selenium, iron and protein from food. Improvement on the system is a reason to take follow-up tests: TSH, T4 and T3 will show what has changed, and the specialist will adjust the plan.
Liver fat is made not by the fat on the plate but by sugar and starch through insulin; remove sugar and liver fat goes within weeks. The gallbladder empties on the CCK signal from fat: two meals with 20–30 g of fat give two full emptyings a day and protect from stagnation and stones. With existing stones, after pancreatitis, with cirrhosis and hepatitis — work only with a specialist. There are no separate rules for people with a removed gallbladder in the system's knowledge base (a question for the author).
Stones form not from fat but from its absence: without fat there is no CCK signal, the gallbladder does not empty, bile stands and thickens. On an almost fat-free diet stones appeared in 4 of 6 people, with 30 g of fat a day — in 0 of 7; a meta-analysis of 13 trials confirmed: more fat during weight loss — fewer stones. Rapid weight loss on fat-free foods is itself a risk factor. With stones and after gallbladder removal the system is followed in the same way: two meals with 20–30 g of fat, no snacks; there are no separate rules.
Fasting does not damage the stomach: bile and pancreatic juice are released mainly in response to food, and on an empty stomach the gut performs its own "cleaning". Heartburn is created by overeating, stomach distension, lying down right after a meal and a late dinner, when a person goes to bed with a full stomach. The system removes these: dinner before 20:00, two meals without overeating, eating seated and unhurried. Digestive diseases are a separate programme with a specialist.
High insulin retains sodium and water in the kidneys and activates the sympathetic nervous system — this is part of the metabolic syndrome. Lowering insulin, potassium from greens, sleep, breathing and movement all work on blood pressure. But with hypertension the salt norm of 3.7 g of sodium is only by agreement under a specialist's guidance, and blood-pressure drugs are changed only under a specialist's guidance.
About 70% of cholesterol is synthesised by the body itself, mainly in the liver, and this synthesis is launched by insulin — that is, by sugar and starch. Dietary cholesterol raises blood cholesterol moderately and is not linked to heart attack and stroke according to a meta-analysis. At the same time, on low-carbohydrate nutrition LDL rises in some people — the lipid panel must be monitored and discussed under a specialist's guidance.
The first kilograms are water; after that fat goes, and that is slower. If weight stands still, the system advises self-monitoring — a checklist and photo report: on checking, violations are usually found (milk in coffee, snacks, oil on top, a heaped bowl). The second common cause is a disturbed cortisol rhythm and lack of sleep: high cortisol disrupts insulin, and lack of sleep raises hunger. Running more will not help: at high activity energy expenditure plateaus — weight is lost through food.
The system is not ketogenic nutrition: every meal has 20% of calories from carbohydrates, from legumes and vegetables, and 40% protein. Ketosis in the system is a fasting state (after 12–16 hours without food and during the 44-hour fast), not a permanent mode. The goal is not ketones in themselves but low and smooth insulin, a full CCK signal and fibre for the microbiome.
Intermittent fasting sets only a window but does not say what and how much to eat. The system sets both the time (lunch at the peak of the sun 12:00–14:00, the main dinner before 20:00 — before the rise of melatonin) and the composition (40/40/20, GI ≤45, 20–30 g of fat), as well as the rest of the lifestyle: sleep, breathing, movement, cold, salt and water. The weekly 44-hour fast is a separate, optional tool.
At the start — yes, for 1–2 months, to learn to understand food; a diet usually contains about 50 foods. Then the bowl is enough: a 350–400 ml bowl, three equal parts, no heap — that is 400–500 kcal. For weight loss — two bowls a day, about 900 kcal; eating less than 800 kcal is not allowed.
The system works without them: first food and lifestyle. The products are a tool for replenishing what modern food does not provide: by the author's estimate we get four times fewer vitamins and minerals than our ancestors (food is half as rich, and we eat half as much). The author names five basic products: a fat burner, omega-3, D3, collagen with protein, vitamin C. A probiotic helps but does not replace the fibre of legumes and vegetables.
No. The system does not build its work on polymorphisms or symptom questionnaires: human genomes match by more than 99%, and what really switches genes on and off is environmental signals: food, meal timing, sleep, movement, cold, stress. The system relies on physiology, endocrinology and standard tests: fasting glucose and insulin, HbA1c, lipid panel, ferritin, hs-CRP.
Not on your own and not in one day. The system works with the cause: when sugar, snacks, lack of sleep and liver overload are gone, the numbers change and the need for medicines decreases. Doses are reduced only by test results and under the guidance of a specialist of the Association of Naturopaths of Kazakhstan.
Remission is a state in which glucose and HbA1c return to normal and stay there without deterioration. In the DiRECT programme remission of type 2 diabetes at one year was achieved in 46% versus 4%; low-carbohydrate nutrition gave remission at 6 months in 57% versus 31%. The mechanism is the loss of fat from the liver and pancreas: beta-cell function returns. The exact remission criteria in the system's programme are a question for the author. The author's position: 100% remission when the Morachkovskiy Genetic Health System is followed.
Remove forbidden foods from the home. Drop breakfast and snacks; lunch 12:00–14:00, dinner before 20:00. Assemble the bowl: 1/3 meat or fish with fat, 1/3 legumes, 1/3 vegetables. Salt by the norm, potassium from greens, 1.5–2.5 L of water. Sleep 7–8 hours, breathing before sleep, a morning walk on an empty stomach. Keep a checklist and photo report, count calories for the first 1–2 months. The first 2–3 weeks are adaptation: water with salt and minerals.
One lapse does not destroy a habit — it forms over about 66 days on average. Return to the system from the next meal, without "compensating" by fasting and without self-punishment. But there is no "20% wrong food" rule in the system: a spoon of sugar and a piece of bread feed inflammation and "bad" microflora. The best protection from breakdowns is the environment: do not keep at home what is not allowed.
For life — it is a lifestyle, not a diet for a period. Disease is your lifestyle; by returning to the schedule and nutrition you were created for by evolution, you keep the result as long as you live by these rules. Fasting — by choice, products — by need, while the daily schedule, 40/40/20, sleep, movement and breathing — permanently.
Nikita Alekseevich Morachkovskiy — Doctor Mo. Author of the Morachkovskiy Genetic Health System and the Doctor Mo brand. Chairman of the Association of Naturopaths of Kazakhstan; founder of Morachkovskiy Academy.
His path in science began in 2015 (USA). He created the system for himself: he weighed 192 kg and had cancer and diabetes; the result — minus 70 kg. More than 20,000 people have passed through his paid marathons and training — they are also his patients. 100,000 followers across all social networks.
He trained at Stanford Medicine, Duke University, the University of Copenhagen, Emory University, KAIST and the National Academy of Sports Medicine.
His own production of DoctorMo products: GMP, HACCP, FSSC 22000, ISO 9001, Halal.
Doctor Mo is the brand of products created for the Genetic Health System: legume-flour bread, apple cider vinegar, a natural sweetener, sugar-free desserts, supplements and smart boxes. The DoctorMo EnergyMax range — 20 joint products with a scientific base: every ingredient has a study and a mechanism. 22 smart boxes are assembled by task: diabetes and sugar control, healthy liver, gut restoration, thyroid support, weight loss and metabolism, and others. The products are not required for the system: the basis is the schedule and nutrition; the products complement them. Product site: doctormo.kz.
One handle on every social network — @morachkovskiy: Instagram (instagram.com/morachkovskiy), YouTube (youtube.com/@morachkovskiy), TikTok (tiktok.com/@morachkovskiy), Telegram (t.me/morachkovskiy). WhatsApp for enquiries: +7 705 883 88 17. Website: www.morachkovskiy.com.
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