Clinically tested guides and biochemical methods from Dr Sergey Saadi for daily stress resilience, better sleep and movement.
Properly dosed training is the single most powerful intervention for improving insulin sensitivity, mitochondrial capacity and reducing visceral fat. Below are four core modalities and the golden rules of their use.
3× a week · in the first half of the day
Muscle loading improves insulin sensitivity by activating GLUT4 transporters in muscle cells independently of insulin. It effectively lowers baseline blood sugar and the load on the pancreas. Training in the morning or early afternoon prevents excess evening cortisol.
2–3× a week
Brisk walking, easy running or cycling at low intensity (a pace at which you can hold a conversation). Zone 2 drives mitochondrial biogenesis, improves metabolic flexibility and is the main channel for oxidising visceral fat.
1× a week
Short maximal efforts to raise VO₂ max and burn stubborn visceral fat. HIIT delivers a powerful afterburn effect but is only appropriate when the body is fully recovered.
Daily complement
Regular stretching maintains joint mobility, releases muscle tension and supports lymph flow, helping the body clear inflammatory metabolites.
The vagus nerve (nervus vagus) is the longest cranial nerve and governs the autonomic nervous system, driving the "rest and digest" (parasympathetic) response. High vagal tone lowers systemic inflammation and improves HRV and stress resilience.
Sleep is the most important cornerstone of metabolic health and tissue renewal. Sleep deprivation lowers growth hormone (HGH) and raises the risk of insulin resistance by 45%.
Evening blue light from screens suppresses melatonin by up to 50% and shifts the sleep phase. Orange glasses worn 2–3 hours before bed block 95–99% of blue light and support natural sleep onset.
Chang AM et al., PNAS, 2015 · Gooley JJ, J Clin Endocrinol Metab, 2011
Complete darkness is a well-studied way to support sleep quality: even faint light through the eyelids can disrupt melatonin secretion and reduce deep (N3) sleep.
Mason IC et al., PNAS, 2022 · Obayashi K, Sleep Med, 2016
Red (630–700 nm) and near-infrared (800–1100 nm) light in the evening stimulates mitochondrial energy production, reduces inflammation and doesn't disturb the circadian rhythm.
Zhao J et al., J Athl Train, 2012 · Hamblin MR, Photochem Photobiol, 2018
A transdermal VNS device using low-frequency current applied to the neck. A daily 4-minute stimulation lowers cortisol and anxiety and improves night-time HRV.
Clancy JA et al., Brain Stimul, 2014 · Burger AM, Psychoneuroendocrinology, 2020
Magnesium is a cofactor in more than 300 enzymatic reactions. The glycinate form crosses barriers well, acts as an NMDA antagonist and activates GABA receptors, supporting muscle relaxation and sleepiness. Dose: 300–400 mg one hour before bed.
Abbasi B et al., J Res Med Sci, 2012 · Zhang Y, Nutrients, 2022
Once the foundation is in place, the devices, books and tools below amplify your progress with measurable, data-driven feedback.
The first step in any protocol is measurement. These devices give an objective picture of metabolism, body composition and your daily response to food.
Why it matters
A 14-day continuous glucose monitor reveals in real time how food, sleep and stress affect your metabolism — the foundation of any personal protocol.
Why it matters
Blood β-hydroxybutyrate is the clinically reliable marker of ketosis, used in the educational monitoring of ketogenic protocols.
Why it matters
Bioimpedance separates body weight into muscle, fat and water. A weekly trend shows whether weight loss is coming from fat rather than muscle.
Why it matters
The first non-invasive continuous ketone and glucose monitor (CKM), measuring β-hydroxybutyrate through the skin in real time. Replaces finger pricks and gives a full picture of the depth and duration of ketosis during keto or fasting protocols.
Sleep architecture and parasympathetic balance form the foundation of metabolism, hormonal health and recovery. These tools restore the natural daily rhythm.
Why it matters
Blue light after sunset suppresses melatonin. Orange glasses worn 2–3 hours before bed restore the natural sleep cycle.
Why it matters
Complete darkness triggers maximum melatonin production from the pineal gland. A 3D anatomical shape doesn't press on the eyes and protects REM sleep.
Why it matters
Wavelengths of 660 nm and 850 nm boost mitochondrial ATP production, accelerate recovery and support skin and hormonal health.
Why it matters
Non-invasive transcutaneous vagus nerve stimulation (tVNS) activates the parasympathetic system — 10 min/day improves HRV-based stress markers.
Dr Saadi's own books and recommended scientific literature on low-carb living and metabolic health.
Scientific literature supporting clinical practice. Click a card to read the original publication.
Dyńka et al. A detailed review of the ketogenic diet's effect on LDL/HDL, triglycerides, blood pressure and inflammation markers — a re-evaluation of cardiovascular risks.
Read the studyPatikorn et al. A synthesis of 17 meta-analyses showing benefits of the keto diet for weight control, glycaemia, lipid profile and epilepsy treatment.
Read the studyA GRADE systematic review and meta-analysis: VLCKD improves HbA1c, triglycerides and HDL in patients with T2D.
Read the studyIchikawa et al. Systematic review and meta-analysis of long-term (≥12 months) carbohydrate restriction on glycaemic control and weight loss.
Read the studyStart with our interactive health assessment — the system will guide you to the right guide, course or consultation.
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