These Foods Make You Age. How Can You Stay Young? Endocrinologist Roman Terushkin on Health and Disease

The modern world offers us an endless array of diets, supplements, workouts, and advice on improving our health. It seems like everyone around us is obsessed with healthy living, but how can you make sense of this flood of information and choose what’s truly right for you? In his interview with Lisa Lazerson, endocrinologist Roman Terushkin offers a perspective on health grounded in science and common sense, helping to distinguish real health issues from imposed trends.

Listen to your body

First and foremost, Roman Terushkin emphasizes the importance of a personalized approach. There are no one-size-fits-all solutions, and what works for one person may be completely ineffective for another. Instead of blindly following trends, it’s important to listen to your body.

Your doctor recommends keeping a self-monitoring journal, rating factors that are important to you on a 10-point scale: energy level, mood, libido, weight, skin condition, etc. If you notice a negative trend, this is a sign that you should see a doctor and get tested.

• Listen to yourself. Once a week, assess the important aspects of your life: your mood, energy levels, libido, skin condition, and weight. If any of these indicators are declining, it’s time to get tested and see a doctor.
• The three pillars of a healthy lifestyle: More protein, fiber, and daily activity. Even a simple walk can work wonders.

Nutrition: Common Sense vs. Marketing

An endocrinologist debunks popular myths about nutrition:

Change your habits gradually. Small steps—big results.

Eating small, frequent meals is not a cure-all. If you want to lose weight, eating three meals a day is the way to go. For those struggling with excess weight, four meals a day are an option.

Snacking is unhealthy. They can cause insulin resistance.

We don't eat "just to keep company" and we don't confuse hunger with thirst. Try drinking some water first.

Milk is a food, not a drink.

Iron deficiency—a hidden threat. This is especially important for women after their period. Don't forget to restock.

Sugar—in moderation. There's no need to give it up entirely, but replacing it with sugar substitutes can also lead to problems.

There are many myths and conflicting pieces of advice in the field of nutrition. Roman Terushkin debunks some of them, drawing on scientific evidence. He criticizes the popular practice of eating small, frequent meals, arguing that it is ineffective for weight loss and may even contribute to the development of insulin resistance. Instead, he recommends sticking to three meals a day, and four meals a day for people who are overweight.

Snacking is also on the list of unhealthy habits. It keeps insulin levels high, which prevents the body from burning fat effectively. It’s important to learn to recognize true hunger and not eat just to keep company or simply because “it’s time.” If you’re unsure, drink a glass of water—we often confuse thirst with hunger.

Contrary to popular belief, morning swelling is more often caused by dehydration than by excess water. Don’t be afraid to drink water in the evening, but it’s best to avoid milk—which many people consider a beverage—since it’s actually a full meal.

Swelling can also be caused by a lack of protein. Iron deficiency is another common problem, especially among women. Your doctor recommends replenishing your iron stores after your period to avoid serious complications.

Protein deficiency is one of the key problems in modern nutrition. Roman Terushkin emphasizes that without sufficient protein, the body cannot function normally—including the immune system, hormonal balance, and energy metabolism.

The doctor is not categorically opposed to vegetarianism, but notes that it is more difficult to maintain a balanced diet in Russia without animal products.

He considers extreme diets, such as the carnivore or keto diets, unsuitable for long-term use. They may produce short-term results, but in the long run, they can lead to negative health consequences.

Sugar is certainly harmful in excess, but there’s no need to go to extremes and cut it out of your diet entirely. The same goes for sugar substitutes: studies show that they, too, can contribute to the development of diabetes.

Roman Terushkin criticizes the obsessive focus on monitoring insulin levels: in his view, this does not solve the problem but only creates unnecessary stress. It is important not to go to extremes but to change eating habits gradually, one small step at a time.

The doctor notes that modern protein, unlike foods from the past, is of fairly high quality. However, the common belief that you need to “eat for two” during pregnancy is a myth. On the contrary, overeating can lead to gestational diabetes and other problems.

It is important to eat a balanced diet, increase your protein intake, and drink enough water to provide your body with the resources it needs.

We often deceive ourselves by choosing “tasty” foods over healthy ones. Our bodies are “lazy” and prefer fast-acting carbohydrates, which provide an instant energy boost, rather than complex proteins and fats, which require more effort to digest. It’s important to understand these mechanisms and make choices that prioritize health over momentary pleasure.

Add-ons: Basic Set

Vitamin D, magnesium, omega-3, and B vitamins—these are the basic set of supplements that Roman Terushkin considers beneficial for virtually everyone.

Multivitamins are not a one-size-fits-all solution. In his opinion, the average person doesn't need amino acids. Multivitamins, on the other hand, are ineffective for addressing specific health issues. It's better to get tested and take only the vitamins and minerals that you're actually lacking.

Hormones: Myths and Reality

As we age, our hormone levels change, and this affects our energy, libido, and overall well-being. Here’s what you need to know:

Chronic stress is more dangerous than acute stress. Learn how to reduce its effects on the body.

Hormone Replacement Therapy (HRT) It can restore balance. It's suitable for both men and women.

Morning erection – a key indicator of men's health.

Libido problems are often linked to iron deficiency, stress, or other factors. Don't rush to take testosterone right away.

As we age, hormone levels decline, which affects many aspects of health: energy, libido, mood, and the condition of the skin and hair. Roman Terushkin believes that hormone replacement therapy (HRT) is an effective way to restore hormone levels to their previous state and improve quality of life.

ZGT is suitable not only for women but also for men. However, the doctor emphasizes that testosterone should not be prescribed immediately in cases of decreased libido: it is necessary to first identify the underlying causes, which may be related to iron deficiency, stress, and other factors. Morning erections are an important indicator of men’s health that is worth paying attention to.

Prolactin is a stress hormone; elevated levels of it can block testosterone production and lead to a decrease in libido, apathy, and weight gain.

Roman Terushkin criticizes the common practice of measuring cortisol levels in the blood: in his view, this test is not informative, since cortisol levels naturally rise in the morning.

Chronic stress is much more dangerous than acute stress, and it is the cause of many health problems.

It’s important to learn how to reduce the impact of stress on the body. Roman Terushkin suggests a philosophical approach: if you can change something, take action; if not, accept the situation and don’t waste your energy worrying.

The doctor is also opposed to alcohol, seeing no benefits in it other than its harmful effects on health.

Thyroid Gland

Roman Terushkin notes that thyroid problems are often the result of other issues in the body, such as a deficiency in protein, iron, iodine, magnesium, or selenium, or a dysfunction of the immune system. Therefore, you shouldn’t immediately start taking thyroid hormones without first identifying the underlying causes. If the root cause is addressed, the thyroid gland usually regains its function without the need for medication.

• The thyroid gland is rarely the sole “culprit.” Problems with it are often the result of other imbalances in the body.

Detox and Fasting: Facts and Myths

Detox A healthy body doesn't need it. Our liver and kidneys do an excellent job of eliminating toxins.

Autophagy, the process of cell renewal, is triggered even by 16/8 intermittent fasting; it is not necessary to resort to prolonged fasting.

Alcohol: Is There a Safe Amount?

Studies show that there is no such thing as a safe amount of alcohol. The less you drink, the better it is for your health.

Live a Long and Happy Life: Tips for People 40 and Older

Roman Terushkin offers simple but effective advice for those who want to stay healthy and energetic after age 40:

• Listen to your body and pay attention to the signals it sends you.
• Increase your intake of protein and fiber.
• Make daily physical activity—even just walking—a part of your life.
• Get tested and see a doctor if necessary.
• Don't go to extremes or chase after fashion trends.
• Find your own path to health and well-being.

The key is to take a holistic approach to your health, taking all factors into account: diet, physical activity, hormone levels, stress levels, and the state of your immune system.