New Ray Peat guide dropped

[BrahminBoss]

DISCLAIMERS

1. I am not a doctor. Nothing you will find here constitutes medical advice.
2. Reductive guides such as this one are fundamentally “un-Peaty” insofar as they are intrinsically authoritarian. I have tried to mitigate that aspect by weaving in further readings, inciting curiosity, and prioritizing nuance. I hope this serves as a “necessary evil” to help newcomers navigate the space. Welcome aboard.
   

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TABLE OF CONTENTS

1. Meet Peat
2. Core Idea
3. Basic Peaty Principles
   1. Tracking Progress
   2. Avoiding PUFAs
   3. Embracing SFAs
   4. Prioritizing Sugars over Starches
   5. Consuming Adequate Proteins
4. Practical Information
   1. Macronutrient Partition
   2. Food Sources
   3. Supplements
   4. Day-of-Eating Examples
   5. Carrot Salad
5. Popular Peaters
6. Resources

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As the work of Raymond Peat (et al.) has gained traction, more and more people have asked for a simple overview of his main ideas.

This is my humble attempt at presenting just that.

Meet Peat


Dr. Raymond Peat (1936-2022), often called simply “Ray Peat”, was a PhD in biology and biochemistry with a specialization in physiology and a pioneer in the field of endocrinology.
He has written several books and published dozens of articles on his website and newsletter, diving deep into topics like health, metabolism, energy, vitality, consciousness, politics and the human condition.
Most importantly, he was a kind, caring and genuine man who helped hundreds of people deal with difficult (often seemingly-helpless) conditions and improve their lives either through his freely published works or directly through his email.
Although Dr. Peat recently passed away on Thanksgiving day, he will be remembered as one of the most iconoclastic thinkers of our time, and as one of the founders of the “pro-metabolic” or “bioenergetic” approach to health and physiology—a title I’m sure he would humbly dismiss.

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Core Idea


Everything Peat ever recommended had (at least) one goal in mind: increasing your metabolic rate, AKA your metabolism. In his own words:

“Keeping the metabolic rate up is the main thing, and there are lots of ways to do it.” - Raymond Peat, PhD

Your metabolism is the sum of all processes going on inside your body. All of these processes require energy to take place. The higher your metabolism is, the more energy your body will produce, use and require.
Your metabolism can be measured by the amount of energy (calories) your body uses just to keep itself alive. This is known as the “basal metabolic rate.”
It can also be measured by how much heat your body produces (i.e., what your temperature is), because heat is a byproduct of energy production.
Ray Peat’s guidelines and recommendations always involve helping us keep our metabolism high. This is primarily done either by consuming foods that promote it or by avoiding foods that inhibit it.
Having a high metabolism won’t mean your body will get “used up” more quickly. Unlike machines, living organisms with a healthy supply of energy have an easier time maintaining their structural integrity.
This is because all of their components—cells, organs, muscles, etc.—need energy to function andto maintain their structure.
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In sum, what Peat and others showed is that energy and structure are interdependent and reinforce each other.

In the words of Nobel laureate Albert Szent-Györgyi:

“A living cell requires energy not only for all of its functions, but also for maintenance of its structure. […] Life supports life, function builds structure, and structure produces function. Once the function ceases, the structure collapses: it maintains itself by working.”

This is why one of Peat’s main goals is helping us achieve the high metabolism characteristic of a healthy child: warm, active, growing, glowing with vitality, devoid of stress, able to repair itself with ease, living intensely, etc.

“A high level of metabolic intensity is characteristic of both young plants and young animals under conditions that are ideal for their life, meeting their energy and substance needs abundantly.” - Raymond Peat, PhD

Embodying such a metabolism wouldn’t just enhance our ability to avoid and deal with illnesses and stress, it would also enable and support a child-like euphoric curiosity towards the world around us.

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Basic Peaty Principles

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Tracking Progress
The best way to measure whether your metabolism is increasing or not is by measuring your underarm temperature and pulse rate upon waking and at midday every day.

“Oral or armpit temperature in the morning, before getting out of bed, should be around 98° F [36.6º C], and it should rise to 98.6° F [37.1º C] by mid-morning. […] Healthy populations have an average resting pulse rate of about 85 per minute.” - Raymond Peat, PhD

This “baseline” practice will allow you to know whether all other practices are working or not.
Simply start by taking the temperature right when you wake up and are still laying in bed, and by taking it again later on at around noon. Try to do that every day to see what your average temperatures are throughout the week. As you implement some of the changes explained below, the goal is to see those numbers rise steadily.
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It’s also interesting to measure your temperature after eating. If your metabolism is working properly, it should rise, as your body processes and burns through the newfound fuel. If, on the other hand, your metabolism is running on stress hormones, then food could act as an anti-stressor and lower your temperature. Should this be the case, you might have some work to do, and you could begin by…​

Avoiding PUFAs

“Chemically, the material that makes these oils very toxic is the polyunsaturated fat itself. These unsaturated oils are found in very high concentrations in many seeds, and in the fats of animals that have eaten a diet containing them. The fresh oils, whether cold pressed or consumed as part of the living plant material, are intrinsically toxic, and it is not any special industrial treatment that makes them toxic.” - Raymond Peat, PhD

There are essentially two types of fats:

• Saturated Fatty Acids (SFAs), and
• Unsaturated Fatty Acids, an umbrella term for two sub-types:
  • Monounsaturated Fatty Acids(MUFAs),
  • Polyunsaturated Fatty Acids (PUFAs).

All you need to know for now is that PUFAs are molecularly fragile and thus oxidize very easily. As soon as they are exposed to light, air and (especially) heat, they “go bad” and begin breaking down into toxic chemicals. All things oxidize, to some degree; PUFAs oxidize a lot. You can read more about how they oxidize on part [2] here.
The reason this PUFA oxidation is a big deal is because your body is ultimately made up of the things you consume. Whenever you eat PUFAs, they slowly accumulate in your body, and it can take years of cutting them out to replace them.
Because of this (and more), PUFAs are anti-metabolic, and prevent proper thyroid function. You can read more about how that happens on this article.
Main sources of PUFAs include sunflower oil, canola oil, almond oil, grape seed oil, corn oil, margarine, peanut oil, safflower oil, vegetable oil, fish oil, walnut oil, cottonseed oil, soybean oil, sesame oil, flaxseed oil…
I will not get into why PUFA-ridden oils are used everywhere in today’s cooking and food products. You can read more about that here.
Just know that many of these oils were originally used as machine lubricants. Canola oil has also historically been used to paint boats, because its contact with air turns it into a thin layer of plastic that protects the wood from water. Today, it’s used to cook your food.
Unless a restaurant specifically mentions that they are cooking with extra virgin olive oil, coconut oil, ghee or butter, chances are they are using PUFA-ridden vegetable oils.
You can read more about Ray’s views on vegetable oils here.​

Embracing SFAs

“As little as one or two teaspoonfuls of coconut oil per day appears to have a strong protective effect against obesity and cancer.” - Raymond Peat, PhD

Unlike PUFAs, saturated fats seem to be protective, thyroid-promoting and pro-metabolic. They tend to be solid at room temperature, and it’s very hard for them to spoil. Cooking with them is therefore advised.
Best sources include coconut oil, ghee, butter and beef tallow.
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You could take this a little further and “saturate yourself” by incorporating coconut oil into your diet almost like a supplement.
In the 1940’s, US farmers tried to use coconut oil to fatten their animals; but much to their surprise, the more coconut oil they fed their stock, the leaner, more active and hungrier they got. The reason why is simple: coconut oil has some of the highest content of SFAs, which kicked the animals’ metabolism into gear.
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As per Kate Deering’s “How to Heal Your Metabolism” recommendations, start with 1 teaspoon per day, with an additional teaspoon every week until you get to 1 or 2 daily tablespoons. If you have to run to the bathroom, chances are you took too much coconut oil at once—cut back and try again.
Note that some people do not digest virgin coconut oil well, and for that reason the refined version, which has less allergens, is often recommended, and is perfectly safe.
You can read more about Ray’s views on coconut oil here.​

Prioritizing Sugars Over Starches
There are essentially two types of carbohydrates:

• Simple carbohydrates, including
  • Monosaccharides (e.g., glucose, fructose, ribose, galactose), and
  • Disaccharides (e.g., sucrose, lactose and maltose).
• Complex carbohydrates, including mostly
  • Polysaccharides (e.g., starch).

Perhaps the most controversial aspect of Ray Peat-inspired nutrition is that it doesn't shy away from carbohydrates, and that it prioritizes sugary foods (e.g., fruits, honey and even white sugar) over starchy ones (e.g., bread, pasta and rice). In a world obsessed with low-sugar diets and filled with low-carb, ketogenic, and even carnivore advice, this particular aspect catches many people's eyes.
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Ultimately, all of the carbs mentioned above get turned into glucose by your body. Glucose is what (best) fuels your metabolism. Your thyroid, your muscles, your liver, and in particular your brain, require a good stream of glucose to function properly.
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The best sources of carbohydrates are simplesugars, like the ones found in fruit, honey, organic root vegetables, pulp-free fruit juice, and white table sugar. On the flipside, the complex carbohydrates found in starchy foods like bread, pasta and rice are to be consumed in moderation, or not at all.
This is partly because many simple, “natural” sugars (i.e., not pure glucose nor high-fructose corn syrup) raise blood sugar levels less than many complex carbs, as can be attested by their glycemic index.
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Their high fructose content—as opposed to the pure glucose found in starch—means they are partly processed by the liver, and don't just cascade into your bloodstream. This means they can serve as a stabler, more sustainable, and more effective source of energy.

It is also partly because of gut health. We all intuitively know gut health plays a major role in our wellbeing, because few things can ruin our mood and focus more than queasy bowels. Gut health is an extremely complicated topic, but Peat’s guidelines revolve around helping us reduce inflammation and improve nutrient absorption by healing the permeability of our gut lining (i.e., the layer that coats our guts and acts as a mediator between what we eat and what enters our bloodstream).
In order to do this, limiting grains/gluten is often recommended, because many people’s guts are simply not healthy enough to process them with ease. Unlike simple sugars, grains contain so-called “anti-nutrients” like gluten which can be hard to digest, and can therefore overfeed intestinal bacteria, causing bacterial overgrowth (e.g., SIBO).
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Obviously, starchy processed packaged foods like cookies, brownies, etc. should also be avoided, especially considering they usually contain PUFAs.

So, at a very high level, Ray’s carbohydrate recommendations tend to revolve around prioritizing simple sugars, particularly fruits and honey, as these tend to provide plenty of nutrients/minerals along with fructose (which will steadily fuel our metabolism) and can be easily digested (thus protecting us against developing a “leaky gut” and/or bacterial overgrowth).
You can read more about Ray’s views on sugar and starches here and here.​

Consuming Adequate Proteins

“The degenerative and inflammatory diseases can often be corrected by the use of gelatin-rich foods.” - Raymond Peat, PhD

Protein is generally categorized into two types:

• Animal proteins: found in eggs, meat, collagen, dairy and fish; and
• Vegetable proteins: found in legumes, beans, grains, veggies, etc.

However, all of these proteins are made up of “mini-proteins” called amino acids, and their presence varies widely depending on the source. In this sense, there are actually around 20 different types of proteins.
Some of these amino acids are called “essential” because they are not synthesized by our bodies, so we need to get them from external sources; others are called “non-essential” for the opposite reason, even though their consumption might very well be beneficial (and, in fact, often is).
Proteins play major roles in our bodies: they make up our structure (hair, skin, muscle, organs, etc.), allow for muscle contractions, for the synthesis of hormones like insulin, for the production of enzymes and antibodies, and, in times of need, can even become a source of energy. As such, we need to be aware of our protein consumption, making sure the type of protein we eat (i.e., the specific amino acids) is optimal, and that the amount of protein overall supports our health and growth.
Back in the day, we used to eat animals “nose-to-tail”; that is, we used to consume different sources of protein within one same animal: muscle meats, organs and gelatin (skin and ligaments), and cook bone broths with the remnants. Nowadays, we mostly rely on muscle meats for animal protein intake.
This is problematic, because it means we are getting an excess of the amino acids present in muscle meats, and a deficiency of those present in the rest of the animal. For instance, muscle meat is very high in tryptophan, an inflammatory amino acid, but the effects of excessive tryptophan can be mitigated by eating more gelatin (devoid of tryptophan), because amino acids compete for absorption in our bodies.

“Gelatin (the cooked form of collagen) makes up about 50% of the protein in an animal, but a much smaller percentage in the more active tissues, such as brain, muscle, and liver. 35% of the amino acids in gelatin are glycine. […] Some of these amino acids, such as glycine, have a very broad range of cell-protective actions.” - Raymond Peat, PhD

It could be helpful to aim for 1/3 of our daily protein intake to come from gelatin, and to have the rest be filled with sources like dairy (i.e., milk and cheese), pasture-raised eggs, non-fatty seafoods (e.g., mussels, shrimp and white fish), gelatinous muscle-proteins (e.g., oxtail and shank) or even well-cooked potatoes.
Additionally, “supplementing” with beef liver and/or oysters once a week or so is recommended, as Nature went all-in and packed them with nutrients and minerals.
You can read more about Ray’s views on gelatin and protein here, about tryptophan here and about milk here.

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Practical Information

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Macronutrient Partition
One could start by experimenting with the following macronutrient breakdown:
Protein

• Moderate amount.
• Around 100 g a day.
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• Roughly 10-35% of daily calories.

Carbohydrates

• Moderate to high amount.
• Around x2-4 times the amount of protein, or 200 to 400+ g a day.
• Roughly 45–65% of daily calories.

Fats

• Moderate to low amount.
• The remaining number of calories, usually below 100 g a day.
• Roughly 10-20% of daily calories.

Please note that these suggestions are meant to give rough estimates:

“The proportion of proteins, carbohydrates, and fat—it probably should be something like a third of each, but I’m not sure what the ideal is. It depends so much on the quality of each of them. Avoid starch, and avoiding eating polyunsaturated fats, and avoiding the very high tryptophan-content proteins... then you could go very high on any one of the major nutrients without problem.” - Raymond Peat, PhD
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Finally, note as well that adequate protein, carbs and fat consumption works best when they are all consumed at the same time; that is, we are more likely to absorb and process nutrients properly when we eat meals that contain a portion of each.​

Food Sources
Although I find them aesthetically unbearable, these two popular images do a great job at summarizing the main sources of “Peaty” foods.



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Supplements
Much could be said about supplementation, but I will keep it somewhat short for now.
Most supplements you can buy probably do more harm than good. The majority of commercial supplements are spiked with harmful fillers, binding agents, preservatives and other toxic compounds often overlooked in the “other ingredients” section (and sometimes illegally omitted in the labeling altogether). Just the other day, cleaning up forgotten supplements in my house, I found one laced with baby powder. Yummy.
Even if you did find a reliable supplier that did not provide toxic additives, it can be confusing to learn whether the type of compound itself is bioavailable or not, if it has been properly sourced and treated, in what manner or context it should be taken, etc.
That being said, there are some supplements which can at times be recognized as “Peaty” when they are properly sourced, such as:

• Vitamin A
• Vitamin D
• Vitamin E (extracted from wheat germ; more on that here)
• Vitamin K (particularly in MK-1, MK-4 and/or MK-7 form)

Besides the “ADEK” vitamins, one could also look into other supplements if they believed they could be helpful:

• Progesterone (e.g., Progest-E; more on that here, here, here, here and here)
• Pregnenolone (more on that here)
• Salicylic Acid (i.e., Aspirin; more on that here)
• Baking Soda (for CO2; more on that hereand here)
• Calcium (e.g., from eggshells; more on calcium here)
• Magnesium (e.g., in chloride or bisglycinate form)
• Thyroid (T3 and T4; more on that here)
• Salt (more on that here)
• Etc.

To learn about and source all of these supplements (and other ones), the website toxinless.com is invaluable, as its goal is to find the purest, most reliable and bioavailable supplement sources online (though, sadly, it is particularly focused on US-based suppliers). It is also a great place to learn about how to take them, which in itself is half of the battle.
For high-quality supplements, Idea Labs—ran by Ray Peat Forum-virtuoso Georgi (Haidut)—is also a good option, though your wallet will probably disagree with that.
Finally, many among us consider the following foods almost as supplements, and they should probably be prioritized over actual commercial supplements:

• Ray Peat’s carrot salad (more on that later)
• Coconut oil (as previously mentioned; virgin or refined)
• Beef liver (especially grass-fed)
• Oysters (fresh or canned)
• Unlimited coffee (if paired with sugary carbs)
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Day-of-Eating Examples
Here are some examples of what a “Peaty” day could look like in terms of food, though particularly oriented towards preventing male pattern baldness, by Danny Roddy’s series Organizing the Panic:






Here’s a more explicitly Peat-inspired day of eating, also by Danny Roddy:

If you run the numbers, Danny’s day consists of +3400 kcal, and +500 g of carbs in total. Considering Danny is quite thin and in his late 30’s, he seems to have a very high metabolism to burn through all those calories every day for years now, without the addition of strenuous exercise (as far as I know).
You will notice plenty of those calories come from liquids (sugary milk and orange juice), and that there is a complete absence of starchy foods (bread, pasta, etc.).
That is how Danny has decided to approach this particular day. Ray Peat does say that “for people with really sensitive intestines or bad bacteria, starch should be zero”, but this may not be the case for you.
That being said, high-liquid and low-starch is characteristic of “Peaty” nutrition, and is meant to optimize thyroid function as well as gut health.
Also, many among you will be happy to learn ice cream is a great pro-metabolic snack, as long as it is prepared with natural and minimal ingredients (e.g., cream/milk, egg, sugar, salt, vanilla) and does not contain additives like carrageenan gums. Häagen-Dazs’ staple vanilla ice cream is a good option.
Here is what I personally ate recently (workout day), in case you happen to care:


Here are the nutritional yields:




In an ideal world, I would eat along these lines every day, and try to incorporate liver and oysters once a week.
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Carrot Salad
Here is Ray Peat’s famous carrot salad recipe, as presented by—and I might catch you off guard here—Danny Roddy:

Because uncooked carrot is indigestible by the human body, this salad acts as a literal “mop” meant to clean up your gut. It does so mechanically (i.e., by the very fibers of the carrot tumbling through your intestines) but also chemically, because carrots, coconut oil and vinegar have antibacterial and antiestrogenic effects.
This simple carrot salad has been, at least to me, pretty game-changing. Having it for a few days in a row never fails to put me in a great mood. If you want to give it a go, try having it once or twice a day, preferably on an empty stomach before noon. If you start seeing carrots in the toilet—and feeling clear-headed, more optimistic and less anxious—it’s probably working well.
You can read another introduction to Peat’s work with a great testimony regarding the effects of the carrot salad here.

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Popular Peaters
Here are some cool Peaters to follow:

• Danny Roddy
  • YouTube Channel
  • Instagram
  • Twitter
  • Telegram
• Georgi (Haidut)
  • Website
  • Twitter
• Others
  • Analyze and Optimize (all links)
  • Brazen Spirit (Twitter)
  • Landshark (Twitter)
  • Kyle Mamounis (Twitter)
  • Dopamingue (Twitter)
  • Juliana Lung (Twitter)
  • T3Maxxi (Twitter)
  • The Squatting Man (Twitter)
  • Ragnar (Twitter)
  • Enoch (Twitter)
  • Click (Twitter)

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Resources
You can find plenty of resources (such as articles, videos, books, threads, etc.) on my wiki, by clicking here.

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I hope you have found this guide to be helpful!
In memory of Ray Peat.
RIP.
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[Deleted member 28691]

Ray Peat possessed you and speaking through you

 

[BrahminBoss]

@Debetro @forevergymcelling @Amnesia @Makhachev @Makeyousit @iam good boy @Meraki @SlavicGeneral @slavicpsycho @marauder

 

[Deleted member 23239]

ok thanks
will read before the sleep

 

[Gonthar]

Ray Peat

Ray Peat (1936–2022)[2] was an American conspiracy theorist,[3] quack, and cholesterol denialist[4] who promoted pseudoscientific views about nutrition. His most bizarre claim was that essential polyunsaturated fatty acids (omega-3 and omega-6) are harmful to human health and should be reduced...

rationalwiki.org

 

[BrahminBoss]

Ray Peat

Ray Peat (1936–2022)[2] was an American conspiracy theorist,[3] quack, and cholesterol denialist[4] who promoted pseudoscientific views about nutrition. His most bizarre claim was that essential polyunsaturated fatty acids (omega-3 and omega-6) are harmful to human health and should be reduced...

rationalwiki.org

Gonthar!!

 

[๕ඞChick3ncu1ry]

Just had chicken tikka masala

 

[Gonthar]

Gonthar!!

Yes?

 

[Debetro]

i hope this finally cures my ed

 

[Lux]

Main problems I have with peat diet are the neuroinflammation caused by excessive sugars without fat, protein, & fiber "sandwiched" to prevent blood sugar spike. While this is ideal for being in good mood & positive mental state its not so much for mental clarity & sharpness. Also eating bodyweight in protein from milk, eggs (pufa), and dairy are very optimal for micronutrients. Most peaters will be micronutrient deficient because sugar sources are generally void of key nutrients. around 50-60% of your bodyweight in lbs to grams of sugar is a lot more optimal & then the rest of your carbs from starches sources like white rice, potatoes, sourdough, etc. these psychos that go 200-400 grams are dogmatic & will get dementia in old age.

 

[BrahminBoss]

Main problems I have with peat diet are the neuroinflammation caused by excessive sugars without fat, protein, & fiber "sandwiched" to prevent blood sugar spike. Also eating bodyweight in protein from milk, eggs (pufa), and dairy are very optimal for micronutrients. Most peaters will be micronutrient deficient because sugar sources are generally void of key nutrients. around 50-60% of your bodyweight in lbs to grams of sugar is a lot more optimal & then the rest of your carbs from starches sources like white rice, potatoes, sourdough, etc. these psychos that go 200-400 grams are dogmatic & will get dementia in old age.

He doesnt recommend eating granulated sugar on its own, its usually coffee made with gelatin cream and milk with sugar for taste, and fruit juices have enough fructose to prevent blood sugar spike as compared to starches. Potatoes are actually a peat recommended food, so is dairy and eggs. In fact they form the core block of the peat pyramid.

 

[Lux]

He doesnt recommend eating granulated sugar on its own, its usually coffee made with gelatin cream and milk with sugar for taste, and fruit juices have enough fructose to prevent blood sugar spike as compared to starches. Potatoes are actually a peat recommended food, so is dairy and eggs. In fact they form the core block of the peat pyramid.

eggs have pufa! Potatoes are starches! & Fruit juices & mexican coke will spike your blood sugar! Which is fine if you're actively trying to do that for athletic performance or something but not optimal to be constantly sipping a sugary drink as many peaters do. fructose <<< glucose for blood sugar & liver health because when the livers stores are full excess becomes taxing.

I agree with many of the principles & chosen foods the macros ratios just aren't ideal. Also Ray Peat prolly died of heart disease from overdoing the ice cream. circumstances of his death are very fishy. bodyweight in carbs & protein matched is ideal. Half sucrose half starch source glucose.

 

[ElBastardo]

Well the dude died in 2022, but yet is still dropping new guides. I guess I gotta respect his ability to get shit done despite being dead.

 

[BrahminBoss]

eggs have pufa! Potatoes are starches! & Fruit juices & mexican coke will spike your blood sugar! Which is fine if you're actively trying to do that for athletic performance or something but not optimal to be constantly sipping a sugary drink as many peaters do. fructose <<< glucose for blood sugar & liver health because when the livers stores are full excess becomes taxing.

I agree with many of the principles & chosen foods the macros ratios just aren't ideal. Also Ray Peat prolly died of heart disease from overdoing the ice cream. circumstances of his death are very fishy. bodyweight in carbs & protein matched is ideal. Half sucrose half starch source glucose.

Eggs grown in certain conditions have very low pufa, ray recommends taking aspirin before eating eggs for that reason. Potatoes are starches but they’re the safest ones due to the presence of oligosacharides and the effect they have on anime conversion ( meaning higher protein retention), fructose is much less demanding on the liver than glucose as it has special insulin secretion limiting functions and due to its effect on active thyroid hormone conversion . Mike mentzer recommended the same macro ratios as peat and neither knew about each other’s work. Idk who keeps sipping on coke the whole day , it’ll get you fat if you don’t have a very active thyroid.

 

[Lux]

Eggs grown in certain conditions have very low pufa, ray recommends taking aspirin before eating eggs for that reason. Potatoes are starches but they’re the safest ones due to the presence of oligosacharides and the effect they have on anime conversion ( meaning higher protein retention), fructose is much less demanding on the liver than glucose as it has special insulin secretion limiting functions and due to its effect on active thyroid hormone conversion . Mike mentzer recommended the same macro ratios as peat and neither knew about each other’s work. Idk who keeps sipping on coke the whole day , it’ll get you fat if you don’t have a very active thyroid.

You know the diets a bit off when it comes with a built in anti inflammatory drug. Mike Mentser also died of heart disease very early in life. When your glycogen stores are full fructose converts directly into fat via liver.

 

[BrahminBoss]

You know the diets a bit off when it comes with a built in anti inflammatory drug. Mike Mentser also died of heart disease very early in life. When your glycogen stores are full fructose converts directly into fat via liver.

True but it’s saturated fat. Mentzer was also on roids and meth , and his training was insanely intense. But his physique was excellent. A healthy metabolism burns through the glycogen stores quickly so de novo lipogensis doesn’t take place.

 

[Lux]

True but it’s saturated fat. Mentzer was also on roids and meth , and his training was insanely intense. But his physique was excellent. A healthy metabolism burns through the glycogen stores quickly so de novo lipogensis doesn’t take place.

If you have a pint of ice cream every day you will not burn through the 80 grams of sugar before it converts to fat no matter what you do. The pro-metabloc effects of sugar have been shown to be negligible compared to calories in the sugar itself.

 

[BrahminBoss]

If you have a pint of ice cream every day you will not burn through the 80 grams of sugar before it converts to fat no matter what you do.

A kid with high metabolism would burn through it. It’s the same reason why carnivores and the likes put on weight almost immediately after eating whatever carbs

 

[Deleted member 19371]

I’m glad to see ray peat becoming more popular, I used to be a semi ketofag until I couldn’t take the constant stress anymore and did some more research, now I see people thinking the same things I did and cringe. That analyze and optimize channel is great

 

[Lux]

A kid with high metabolism would burn through it. It’s the same reason why carnivores and the likes put on weight almost immediately after eating whatever carbs

On a 1000 gram sugar diet energy expenditure only increased 35% (not even close to burning through it).

 

[BrahminBoss]

On a 1000 gram sugar diet energy expenditure only increased 35% (not even close to burning through it).

True but heres my retort:

1. The study lasted 7 days, we do not know how much higher the energy expenditure would have been if it had lasted longer. From studies done on rats it may well peak at a higher number

2. Peat doesnt recommend a set number of calories from sucrose or fructose, he just suggests that with a perfect metabolism extra sugar is burned through. As an analogy, he also says that when horses were given saturated fat in the form of coconut oil to bulk them up the animals got hungrier and lost weight instead. But on the whole he himself says he only takes 2 tablespoons of coconut oil per day to keep the metabolic rate up.

3.Even the most "professional peaters" are eating about 3200 calories per day such as danny roddy , from which only 30 percent comes from sucrose/fructose. That is around 960 calories aka 240 grams.

4. While sugar is said to improve the BMR , Peaterians also supplement with coffee, aspirin, and thyroid hormone all of which bolster the metabolic rate making it almost impossible to put on new fat.

5.Most people arent supplementing with these due to multifarious reasons (not natural, coffee doesnt agree with them,cant find a pure source of aspirin etc) and then gorge themselves on ice cream and coca cola after years of PUFA saturation and keto like diet and lifestyle.

 

[zyMOGenic]

thanks alot, really helpful guide

 

[letsdoit]

Wow, What an awesome guide, did you write this out yourself or was it chatgtp.

Where does fasting and intermitting fasting play a role in this? 16-8 intermittent fasting daily?

As for the orange juice, I'm guessing it has to fresh squeezed right not the regular OJ you can get at the store?

 

[coispet]

hindu pindu

 

[7zyzz7]

i like this post i read it earlier

 

[BrahminBoss]

Wow, What an awesome guide, did you write this out yourself or was it chatgtp.

Where does fasting and intermitting fasting play a role in this? 16-8 intermittent fasting daily?

As for the orange juice, I'm guessing it has to fresh squeezed right not the regular OJ you can get at the store

Freshly squeezed is probably best but I don’t think it matters much. The main benefit of OJ is the niacinamide and apigenin/narengenin content.

Ray peat doesn’t recommend fasting. Fasting may increase insulin sensitivity in the short term but because of no food during 16 hours you start burning mostly fat instead of glucose through the Randell cycle. It can be done short term to lose weight but as a lifestyle it isn’t recommended.

 

[incel194012940]

can you rate my diet? I’m doing low fat for weight loss and take mg zinc b vitamins and random metabolism booster/hormone changer

today

apple sauce

pumpkin paste

Tuna

gallon of no fat milk

a bunxh of Coca Cola

1 egg/coffee

tomato soup

Honey

Yesterday

Honey

sorghum

rice

chicken no skin

Gummy bear

2 eggs

defatted peanut butter

 

[BrahminBoss]

can you rate my diet? I’m doing low fat for weight loss and take mg zinc b vitamins and random metabolism booster/hormone changer

today

apple sauce

pumpkin paste

Tuna

gallon of no fat milk

a bunxh of Coca Cola

1 egg/coffee

tomato soup

Honey

Yesterday

Honey

sorghum

rice

chicken no skin

Gummy bear

2 eggs

defatted peanut butter

Would replace tuna with oysters or shrimp. Would use normal butter or coconut oil instead of peanut. Chicken is ok but it’s not ideal to eat more than around 100 g a day . I would include coffee, liver once or twice a week , well boiled potatoes taken with some saturated fat , reducing Coca Cola intake to lose weight.

 

[incel194012940]

Would replace tuna with oysters or shrimp. Would use normal butter or coconut oil instead of peanut. Chicken is ok but it’s not ideal to eat more than around 100 g a day . I would include coffee, liver once or twice a week , well boiled potatoes taken with some saturated fat , reducing Coca Cola intake to lose weight.

it’s non fat peanut butter, like a powder that I mix into random stuff for flavor.

Gonna do the potato thing and more shrimps

liver and oysters I do probably every 1.5 week

 

[BrahminBoss]

it’s non fat peanut butter, like a powder that I mix into random stuff for flavor.

Gonna do the potato thing and more shrimps

liver and oysters I do probably every 1.5 week

Include orange juice .

 

[enchanted_elixir]

This diet could help with height growth velocity.

 

[kyrre]

cant thank you enough bhai!! <3