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Tables of Contents —
1. Fundamental Principles and Practices
Ray Peat on metabolic rate:
"Keeping the metabolic rate up is the main thing, and there are lots of ways to do it"
Fundamental principles to consider practicing:
Ray Peat on polyunsaturated fatty acids:
“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.
“These toxic oils are sometimes called the "essential fatty acids" or "vitamin F," but this concept of the oils as essential nutrients was clearly disproved over 50 years ago.
“Linoleic and linolenic acids, the "essential fatty acids," and other polyunsaturated fatty acids, which are now fed to pigs to fatten them, in the form of corn and soy beans, cause the animals' fat to be chemically equivalent to vegetable oil. In the late 1940s, chemical toxins were used to suppress the thyroid function of pigs, to make them get fatter while consuming less food. When that was found to be carcinogenic, it was then found that corn and soy beans had the same antithyroid effect, causing the animals to be fattened at low cost. The animals' fat becomes chemically similar to the fats in their food, causing it to be equally toxic, and equally fattening.”
Ray Peat on starches:
“For people with really sensitive intestines or bad bacteria, starch should be zero… Starch is less harmful when eaten with saturated fat, but it’s still more fattening than sugars.”
Ray Peat on the ratio of macro nutrients:
“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”
Foods to avoid or remove:
Ray Peat on the purity of manufactured supplements:
“Any natural food is extremely purified, whereas any supplement made chemically is going to be dirty just in principle"
Ray Peat on supplementing with activated charcoal:
“A few years ago, I heard about a Mexican farmer who collected his neighbors' runt pigs, and got them to grow normally by adding charcoal to their diet. This probably achieves the same thing as adding antibiotics to their food, which is practiced by pig farmers in the US to promote growth and efficient use of food. Charcoal, besides binding and removing toxins, is also a powerful catalyst for the oxidative destruction of many toxic chemicals. In a sense, it anticipates the action of the protective enzymes of the intestinal wall and the liver.”
Ray Peat on supplementing with aspirin:
“When people with cancer ask for my recommendations, they usually think I'm joking when I tell them to use aspirin, and very often they don't take it, on the basis of what seems to be a very strong cultural prejudice.
“Since the polyunsaturated fats and prostaglandins stimulate the expression of aromatase, the enzyme that synthesizes estrogen, aspirin decreases the production of estrogen. So many of aspirin's effects oppose those of estrogen, it would be tempting to suggest that its "basic action" is the suppression of estrogen. But I think it's more likely that both estrogen and aspirin are acting on some basic processes, in approximately opposite ways.”
“Although the animal studies that showed stomach damage from aspirin often used single doses equivalent to 10 or 100 aspirin tablets, the slight irritation produced by a normal dose of aspirin can be minimized by dissolving the aspirin in water. The stomach develops a tolerance for aspirin over a period of a few days, allowing the dose to be increased if necessary.”
“Aspirin protects against several kinds of toxicity, including excitotoxicity (glutamate), dopamine toxicity, and oxidative free radical toxicity. Since its effects on the mitochondria are similar to those of thyroid (T3), using both of them might improve brain energy production more than just thyroid. (By activating T3, aspirin can sometimes increase the temperature and pulse rate.) Magnesium, niacinamide, and other nerve protective substances work together.”
Supplements to consider incorporating:
Ray Peat on adequate hydration:
"Thirst is the best guide to the amount of fluid needed."
Beverages to consider incorporating:
5. Exercise
Ray Peat on reparative exercise:
“Exercise, like aging, obesity, and diabetes, increases the levels of circulating free fatty acids and lactate. But ordinary activity of an integral sort, activates the systems in an organized way, increasing carbon dioxide and circulation and efficiency. Different types of exercise have been identified as destructive or reparative to the mitochondria; “concentric” muscular work is said to be restorative to the mitochondria. As I understand it, this means contraction with a load, and relaxation without a load. The heart’s contraction follows this principle, and this could explain the observation that heart mitochondria don’t change in the course of ordinary aging.”
Ray Peat on so-called “aerobic” exercise:
“I’m not sure who introduced the term “aerobic” to describe the state of anaerobic metabolism that develops during stressful exercise, but it has had many harmful repercussions. In experiments, T3 production is stopped very quickly by even “sub-aerobic” exercise, probably because of the combination of a decrease of blood glucose and an increase in free fatty acids. In a healthy person, rest will tend to restore the normal level of T3, but there is evidence that even very good athletes remain in a hypothyroid state even at rest. A chronic increase of lactic acid and cortisol indicates that something is wrong. The “slender muscles” of endurance runners are signs of a catabolic state, that has been demonstrated even in the heart muscle. A slow heart beat very strongly suggests hypothyroidism. Hypothyroid people, who are likely to produce lactic acid even at rest, are especially susceptible to the harmful effects of “aerobic” exercise.”
Ray Peat on brain activity and exercise:
“However, in Russia, physiologists always remember to include the brain in their calculations, and it turns out that a walk through interesting and pleasant surroundings consumes more energy than does harder but more boring exercise. An active brain consumes a tremendous amount of fuel.”
Exercises to consider incorporating:
6. Other
1. Red Light Therapy
Ray Peat on Red Light Therapy:
"Light, especially red light, penetrates into the body, and suppresses free radical activity and activates the crucial respiratory enzyme, cytochrome oxidase, which is activated by thyroid, and which is inactivated by polyunsaturated fats."
Products to consider purchasing:
Ray Peat on grounding the body:
“I’m fairly sure that there is benefit from having some kind of more or less direct contact with the earth… Still staying away from the machine as far as possible is the best thing.”
Products to consider purchasing or assembling:
3. Radio wave Frequency Pollution (Radiation Pollution)
Ray Peat on radiation pollution:
“Using the simplest, older-fashioned technologies like wires is very important rather than Wi-Fi or Bluetooth.”
4. Increasing CO2 Levels
Ray Peat on carbon dioxide:
“The end product of respiration is carbon dioxide, and it is an essential component of the life process. The ability to produce and retain enough carbon dioxide is as important for longevity as the ability to conserve enough heat to allow chemical reactions to occur as needed."
"If the intrauterine experience, with low oxygen and high carbon dioxide, serves to “reprogram” cells to remove the accumulated effects of age and stress, and so to maximize the developmental potential of the new organism, a life that’s lived with nearly those levels of oxygen and carbon dioxide might be able to avoid the progressive silencing of genes and loss of function that cause aging and degenerative diseases.”
Practices to consider incorporating:
- Fundamental Principles and Practices
- Foods
- Supplements
- Water & Beverages
- Exercise
- Other
- Red Light Therapy
- Electromagnetic Field (EMF) Pollution
- Radio Wave Pollution
- Increasing CO2 Levels
1. Fundamental Principles and Practices
Ray Peat on metabolic rate:
"Keeping the metabolic rate up is the main thing, and there are lots of ways to do it"
Fundamental principles to consider practicing:
- Aiming to raise body temperature through improving metabolism and avoiding substances which suppress the function of the thyroid thereby reducing body temperature and impairing metabolism
- Complete abstinence of all polyunsaturated fats (PUFAs)
- Reduction of Essential Fatty Acids (EFAs)
- Regular incorporation of beef liver and other organ meats
- Measuring your body temperature regularly
- Checking your pulse rate regularly
- Moderate to high amounts of carbohydrates
- 45–65% of daily calories
- Moderate amounts of protein
- 80-100g per day on average
- 10-35% of daily calories
- Low to moderate amounts of saturated fat
- 8-20% of daily calories
- Drinking fluids based on thirst
- Near complete reduction of starches with some exceptions
- Using sugars (sucrose, lactose, and fructose) and fully saturated fats to improve metabolism
- Reduction of muscle meat as primary source of protein, replacing it with gelatin and dairy
- Supplementing with thyroid hormone, Vitamin K2, Vitamin D3 and aspirin
- Bathing in red light (635 to 700 nm) and infrared light (880nm)
- Two to three times a week for 15 minutes or more
- Breathing in a bag or holding your breath to increase CO2 levels
- Two to three times per day for a minute or two or more
- Continuing to reduce exposure to harmful foods which suppress the thyroid and incorporating foods which support the thyroid
- Cortisol
- Serotonin
- Estrogen
- Prolactin
- Melatonin
- Growth hormone
- Nitric Oxide
- Histamine
Ray Peat on polyunsaturated fatty acids:
“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.
“These toxic oils are sometimes called the "essential fatty acids" or "vitamin F," but this concept of the oils as essential nutrients was clearly disproved over 50 years ago.
“Linoleic and linolenic acids, the "essential fatty acids," and other polyunsaturated fatty acids, which are now fed to pigs to fatten them, in the form of corn and soy beans, cause the animals' fat to be chemically equivalent to vegetable oil. In the late 1940s, chemical toxins were used to suppress the thyroid function of pigs, to make them get fatter while consuming less food. When that was found to be carcinogenic, it was then found that corn and soy beans had the same antithyroid effect, causing the animals to be fattened at low cost. The animals' fat becomes chemically similar to the fats in their food, causing it to be equally toxic, and equally fattening.”
Ray Peat on starches:
“For people with really sensitive intestines or bad bacteria, starch should be zero… Starch is less harmful when eaten with saturated fat, but it’s still more fattening than sugars.”
Ray Peat on the ratio of macro nutrients:
“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”
Foods to avoid or remove:
- Polyunsaturated Fats
- Vegetable oils
- Nuts
- Seeds
- Soy
- Artificial thickeners
- Carrageenan, et al.
- "Essential" Fatty Acids (EFAs)
- Fish Oil
- Dairy
- Milk
- Raw or pasteurized
- Whole or low fat
- Lactose-free
- Cheese
- Ice cream
- Butter with moderation
- Milk
- Seafood
- Oysters
- Cod
- Crab
- Sole fish
- Shrimp
- Ruminant
- Beef
- Beef liver
- Beef gelatin
- Poultry
- Chicken eggs
- Fruits
- Oranges
- Grapes
- Papaya
- Sapotas
- Mangos
- Lychees
- Cherries
- Watermelon
- Coconut oil
- Vegetables
- Bamboo shoots
- Carrots
- Potatoes
- Masa harina (Corn Flour)
- Sourdough bread
- White rice
- Fungus
- Mushrooms
- Sweeteners
- Honey (fructose)
- White sugar (sucrose)
- Seasonings
- Salt
Ray Peat on the purity of manufactured supplements:
“Any natural food is extremely purified, whereas any supplement made chemically is going to be dirty just in principle"
Ray Peat on supplementing with activated charcoal:
“A few years ago, I heard about a Mexican farmer who collected his neighbors' runt pigs, and got them to grow normally by adding charcoal to their diet. This probably achieves the same thing as adding antibiotics to their food, which is practiced by pig farmers in the US to promote growth and efficient use of food. Charcoal, besides binding and removing toxins, is also a powerful catalyst for the oxidative destruction of many toxic chemicals. In a sense, it anticipates the action of the protective enzymes of the intestinal wall and the liver.”
Ray Peat on supplementing with aspirin:
“When people with cancer ask for my recommendations, they usually think I'm joking when I tell them to use aspirin, and very often they don't take it, on the basis of what seems to be a very strong cultural prejudice.
“Since the polyunsaturated fats and prostaglandins stimulate the expression of aromatase, the enzyme that synthesizes estrogen, aspirin decreases the production of estrogen. So many of aspirin's effects oppose those of estrogen, it would be tempting to suggest that its "basic action" is the suppression of estrogen. But I think it's more likely that both estrogen and aspirin are acting on some basic processes, in approximately opposite ways.”
“Although the animal studies that showed stomach damage from aspirin often used single doses equivalent to 10 or 100 aspirin tablets, the slight irritation produced by a normal dose of aspirin can be minimized by dissolving the aspirin in water. The stomach develops a tolerance for aspirin over a period of a few days, allowing the dose to be increased if necessary.”
“Aspirin protects against several kinds of toxicity, including excitotoxicity (glutamate), dopamine toxicity, and oxidative free radical toxicity. Since its effects on the mitochondria are similar to those of thyroid (T3), using both of them might improve brain energy production more than just thyroid. (By activating T3, aspirin can sometimes increase the temperature and pulse rate.) Magnesium, niacinamide, and other nerve protective substances work together.”
Supplements to consider incorporating:
- Thyroid hormone (T3 and T4)
- Testosterone
- DHT
- Pregnenolone
- Progesterone
- DHEA
- Aspirin; Baby Aspirin
- Activated charcoal
- Vitamin K2
- Vitamin D3
- Vitamin A
- Vitamin E
- Vitamin B Complex
- Magnesium
- Biotin
- Caffeine
Ray Peat on adequate hydration:
"Thirst is the best guide to the amount of fluid needed."
Beverages to consider incorporating:
- Coffee
- Traditional Coca-Cola (made with sugar)
- Orange juice
- Chlorine; Chloramines
- Fluoride
- Heavy metals
- Distillation
- Reverse Osmosis
- Activated carbon
5. Exercise
Ray Peat on reparative exercise:
“Exercise, like aging, obesity, and diabetes, increases the levels of circulating free fatty acids and lactate. But ordinary activity of an integral sort, activates the systems in an organized way, increasing carbon dioxide and circulation and efficiency. Different types of exercise have been identified as destructive or reparative to the mitochondria; “concentric” muscular work is said to be restorative to the mitochondria. As I understand it, this means contraction with a load, and relaxation without a load. The heart’s contraction follows this principle, and this could explain the observation that heart mitochondria don’t change in the course of ordinary aging.”
Ray Peat on so-called “aerobic” exercise:
“I’m not sure who introduced the term “aerobic” to describe the state of anaerobic metabolism that develops during stressful exercise, but it has had many harmful repercussions. In experiments, T3 production is stopped very quickly by even “sub-aerobic” exercise, probably because of the combination of a decrease of blood glucose and an increase in free fatty acids. In a healthy person, rest will tend to restore the normal level of T3, but there is evidence that even very good athletes remain in a hypothyroid state even at rest. A chronic increase of lactic acid and cortisol indicates that something is wrong. The “slender muscles” of endurance runners are signs of a catabolic state, that has been demonstrated even in the heart muscle. A slow heart beat very strongly suggests hypothyroidism. Hypothyroid people, who are likely to produce lactic acid even at rest, are especially susceptible to the harmful effects of “aerobic” exercise.”
Ray Peat on brain activity and exercise:
“However, in Russia, physiologists always remember to include the brain in their calculations, and it turns out that a walk through interesting and pleasant surroundings consumes more energy than does harder but more boring exercise. An active brain consumes a tremendous amount of fuel.”
Exercises to consider incorporating:
- Concentric, anaerobic exercise
- Weight lifting
- Body weight exercises
- Activities that require focus and stimulation of your mind
- Art
- Math
- Music
- Stimulating hobbies
- Walking
- So-called “Aerobic” exercise
- Cardio
6. Other
1. Red Light Therapy
Ray Peat on Red Light Therapy:
"Light, especially red light, penetrates into the body, and suppresses free radical activity and activates the crucial respiratory enzyme, cytochrome oxidase, which is activated by thyroid, and which is inactivated by polyunsaturated fats."
Products to consider purchasing:
- Red heat lamp
- 660nm bulb
- 880nm bulb
Ray Peat on grounding the body:
“I’m fairly sure that there is benefit from having some kind of more or less direct contact with the earth… Still staying away from the machine as far as possible is the best thing.”
Products to consider purchasing or assembling:
- Grounding mat
- Grounding sheets
- Personal grounding device
- Grounding clothing
3. Radio wave Frequency Pollution (Radiation Pollution)
Ray Peat on radiation pollution:
“Using the simplest, older-fashioned technologies like wires is very important rather than Wi-Fi or Bluetooth.”
4. Increasing CO2 Levels
Ray Peat on carbon dioxide:
“The end product of respiration is carbon dioxide, and it is an essential component of the life process. The ability to produce and retain enough carbon dioxide is as important for longevity as the ability to conserve enough heat to allow chemical reactions to occur as needed."
"If the intrauterine experience, with low oxygen and high carbon dioxide, serves to “reprogram” cells to remove the accumulated effects of age and stress, and so to maximize the developmental potential of the new organism, a life that’s lived with nearly those levels of oxygen and carbon dioxide might be able to avoid the progressive silencing of genes and loss of function that cause aging and degenerative diseases.”
Practices to consider incorporating:
- Breathing in a bag or holding your breath to increase CO2 concentration and tolerance
- Two to three times per day for a minute or two or more
