Common sense nutrition rules

Nutrition · Subpage 1 of 3

Common
Sense
Nutrition Rules

These are not rules. They are suggestions tested over 30 years. Apply them to the extent that time, context and inclination allow.

“These rules are not rules. I don’t really believe in rules or in the word ‘must’. I think it’s far more useful to treat them as a set of suggestions that come from direct experience and 30 years of testing. Try to respect them to the extent that time, context, and inclination allow.”

— Bralgei Shackry (Gabriel Peșa)
01
The first step

Gratitude —
The Most Underrated Ingredient

  • Bless and love the water and food you are about to consume. What you eat and drink will become part of you.
  • This is the real meaning of blessing or prayer before a meal — not an empty ritual, but a reprogramming of your relationship with food.
  • Thought and belief are the greatest forces in the Universe. A good thought of gratitude or love can change the structure of water and food — this is already a scientifically documented fact, not just spirituality.
02
Pillar 1 — direct connection

Water Rules —
Timing Makes the Difference

✓ Yes
10–15 min
Before meals
Optimal hydration without diluting gastric juices
✗ No
During meals
You dilute digestive enzymes and gastric acids — incomplete digestion
✗ No
45–60 min
After meals
Let digestion complete. Exception: hot tea after 20 min
  • Use only flat or spring water — including for cooking and infusions. Tap water does not hydrate at the cellular level — its electrical charge is positive.
03
The structure of your plate

General Proportions —
The Base Formula

65–75%
Fruits, Vegetables
& Leaves
15–25%
Animal-origin
products
0–10%
Grains
& Seeds
Max 25%
Carbohydrates + Fibre
All types of sugars, grains, fibre
25%
Fatty Acids
Natural fats and oils
50%
Amino Acids
Plant or animal proteins in broken-down form
  • Food is bioavailable in its natural form (EAT REAL FOOD) — unprocessed by heat, chemical, or industrial methods. The less processed, the better.
  • FRUITS AND VEGETABLES ARE NOT COMBINED AT THE SAME MEAL. Eat them separately at different meals or after the other has been digested. The same rule applies to fruits among themselves — do not combine them at the same meal.
  • The stomach only generates acids when it detects the presence of proteins. Ideal: do not combine proteins with anything else, but they can be eaten with leaves or fibre.
  • The water in fruits and vegetables is the most useful for cleansing the lymphatic system and removing toxins from the body.
  • Eating after 8:00 PM or within 2–3 hours of sleep is not recommended. Food needs to be digested before sleep begins.
04
What we avoid

The Blacklist —
Primary Harmful Substances

  • The more you avoid them, the better. Measure is the key — an occasional slip changes nothing. The problem is daily, systematic consumption.
✗ avoid
✗
Refined sugar and processed carbohydrates — the issue is not sugar itself, but the excess that ends up as sugar in the blood ✓ Alternative: Honey, Stevia, Xylitol, dried fruits
✗
Synthetic sugar substitutes (saccharin, aspartame, acesulfame K, etc.) — can be hundreds of times more toxic than sugar
✗
Corn syrup, industrial glucose or fructose — including processed agave syrup
✗
Refined, hydrogenated, esterified fats and oils (TransFats) — like plastic, the body cannot recognise them
✗
Gluten from white flour, wheat and rye — systemic inflammation in the majority of people
✗
Monosodium glutamate (MSG) and its hidden forms — neurotoxic, used industrially for flavour
✗
Refined alcohol — a sip of spirits or an occasional glass of wine, that’s all
✗
Additives (E numbers) — simple rule: as few as possible, or none at all
✗
Industrially processed meat and farmed fish — antibiotics, hormones, heavy metals
✗
Pasteurised and processed dairy — cow’s milk, processed cheese, spreadable cheese ✓ Better tolerated: fermented sheep/goat dairy in natural form
✗
Iodised salt — use rock salt or non-iodised sea salt, non-iodised Himalayan salt ✓ Natural salt does not over-salt — that’s how you know it’s real
✗
Refined vinegar and other acidic foods ✓ Alternative: apple cider vinegar (malic acid, not acetic acid)
✗
Heavy metals and neurotoxins: Mercury, Fluoride, Aluminium, Cadmium, Lead, Arsenic — avoid known sources
05
Morning ritual

Oral Hygiene —
The Start Protocol

  • Tongue scraping every morning — without exception. Take a scraper and clean the tongue with firm strokes to remove what accumulates overnight. Repeat until the tongue is clean.
  • Toothpaste without fluoride (e.g. Microbright by Coral Club). Sodium fluoride is classified as a neurotoxin — we do not want it in our body every day.
  • Recommended pastes: clay-based, aloe and salt.
  • Natural mouthwash: Mint tincture (50 ml) + Comfrey tincture (50 ml) + 20 cloves (whole or freshly ground) + 1 teaspoon of rock salt.
06
Order matters

Food Order at Meals —
The Optimal Sequence

1
First: sweets or acidic fruits that create an alkalising effect. Manage glucose before the rest of the meal. (see Glucose Management Rules)
2
Main course — balanced, with vegetables, grains, seeds for added alkalinity, and proteins.
3
At the end: hot soup or hot tea 15–20 minutes after the meal — warm liquid intake to support digestion.
  • The most efficient form of nutrition is the dissociated diet: eat one type of food as simply as possible, wait for it to digest, then eat something else.
07
The ultimate tool

Fasting —
System Reset

Monthly fast
At least one day per month. Basic reset of the digestive and immune system.
3–5 day fast
Occasionally. Fully resets the immune system and allows the body to regenerate.
Bio Reset (advanced)
Technical fasts under medical supervision. Can last longer. Deep regenerative effects.
  • Fasting means water only — nothing else. Dry fasting (without water) also exists but is only done in specific cases, not routinely.
  • Fasting is one of the most effective forms of healing and body regulation. It is not deprivation — it is active cleansing.

Want to go deeper?

These rules are the foundation. The next two documents go further — glucose management and the ketogenic protocol.

Glucose Rules → Master Keto →

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Common Sense Nutrition Rules

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Bralgei Shackry (Gabriel Peșa) — biohacking.fit — Version 2026
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01. Gratitude

  • Bless and love the water and food you are about to consume.
  • A good thought of gratitude can change the structure of water and food.
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02. Water Rules

  • Flat or spring water only — not tap water.
  • Yes: 10–15 min before meals.
  • No: during meals.
  • No: 45–60 min after meals.
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03. General Proportions

  • 65–75% Fruits, Vegetables & Leaves
  • 15–25% Animal-origin products
  • 0–10% Grains & Seeds
  • Macros: max 25% carbs, 25% fats, 50% amino acids
  • EAT REAL FOOD — unprocessed
  • FRUITS AND VEGETABLES ARE NOT COMBINED AT THE SAME MEAL
  • Do not eat after 8:00 PM
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04. The Blacklist

  • Refined sugar & processed carbohydrates
  • Synthetic sweeteners (aspartame, saccharin)
  • Hydrogenated fats (TransFats)
  • Gluten (white flour, wheat)
  • MSG
  • Refined alcohol
  • Additives (E numbers)
  • Industrially processed meat
  • Pasteurised dairy
  • Iodised salt
  • Refined vinegar
  • Heavy metals
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05. Oral Hygiene

  • Tongue scraping daily — without exception
  • Fluoride-free toothpaste
  • Natural mouthwash: mint + comfrey + cloves + rock salt
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06. Food Order at Meals

  • 1. Sweets / acidic fruits
  • 2. Main course
  • 3. Hot soup / tea after 15–20 min
  • Ideal: dissociated diet
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07. Fasting

  • At least one day per month
  • 3–5 days occasionally
  • Fasting = water only
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Bralgei Shackry (Gabriel Peșa) — biohacking.fit — © 2026
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