Proč jsme pořád unavení a tloustneme? Margit Slimáková má překvapivou odpověď

Summary

Pharmacist and nutrition educator Margit Slimáková argues that long-term health is shaped less by expensive supplements, “biohacks,” or strict diet plans than by everyday habits and the environment around us. She recommends returning to minimally processed “real food,” paying attention to how your own body responds, and making healthy choices easier at home and in daily life.

Key wellness strategies and self-care tips

• Choose mostly real, minimally processed foods. Slimáková describes these as basic foods that nourish and satisfy. She cautions that highly processed products are easy to overeat and may be less filling.
• Adapt eating to yourself. There is no single ideal diet for everyone. Rather than copying another person’s plan or chasing nutrition trends, notice what foods suit you, taste good, and leave you feeling well.
• Eat mindfully and slow down. Put away distractions, notice the food’s appearance, smell, and taste, and chew properly. She presents meals as a chance to pause rather than another task to rush through.
• Avoid constant grazing. Slimáková suggests that many people may do well with three satisfying meals a day instead of frequent snacks, while emphasizing that needs vary. She also recommends drinking when thirsty rather than following a rigid fluid target.
• Choose unsweetened drinks. Water, tea, and coffee are suggested options. She says coffee can be beneficial for many people, but caffeine timing matters because it can interfere with sleep.
• Build supportive surroundings. Keep tempting foods less accessible and make nourishing food and opportunities for movement convenient. Practical cues might include keeping resistance bands or dumbbells at home, at work, or elsewhere.
• Move throughout the day. In addition to planned exercise, brief “exercise snacks”—a few minutes of movement at intervals—can help break up long periods of sitting.
• Make room for sleep, nature, and connection. The conversation also emphasizes adequate sleep, time outdoors, morning daylight, stress management, and spending time with friends and family.
• Plan food in practical, affordable ways. Slimáková recommends considering seasonal and local staples, online shopping, farmers’ markets, growing food, and preserving or fermenting produce. Healthy eating does not necessarily require expensive specialty products.
• Make meals social and avoid pressuring children to eat. Children learn habits by observing adults. Slimáková favors shared meals and giving children appropriate choices rather than forcing them to finish prescribed portions.
• Support change through example. When encouraging a relative to eat differently, she advises demonstrating healthy habits, cooking together, and making the helpful option easier—not lecturing or imposing a regime.
• Be patient and avoid obsessive tracking. Slimáková discourages weighing food and relying on calorie calculations. The host shares that he lost 50 kg after a year on a keto diet; Slimáková responds that long-term evidence on sustained ketosis is limited and that a restrictive approach may not suit everyone.
• Treat weight-loss medication cautiously. Slimáková notes possible benefits, side effects, and uncertainty about long-term use, and says such medicines should be handled by doctors. She favors addressing everyday habits while also stressing self-acceptance and care for one’s body.
• Improve the broader food environment. The discussion calls for better meals and practical support in schools and hospitals, rather than relying only on individual willpower.

Presenters and sources

• Lukáš Eder — podcast host and interviewer.
• Margit Slimáková — guest; pharmacist and nutrition educator.
• Sources mentioned in the conversation: The World Health Organization, as cited by Slimáková regarding chronic-disease risk factors; cojíst.cz, Slimáková’s educational website; and research on nutrition, coffee, and health discussed generally, without specific study citations.