Journal Entry 189 – Ray Peat May Be a Genius; PLP

Log:

Week 33

5/30 – Missed – 2500 calories / 200g of carbs / 8200 steps – 4.2 miles

5/31 – Missed – 2050 calories / 150g of carbs / 4500 steps – 2.2 miles

6/01 – Missed – 2000 calories / 170g of carbs / 14000 steps – 6.6 miles

6/02- 174.4lbs – 2100 calories / 200g of carbs / 9800 steps – 4.6 miles

6/03 – 173.2lbs – 2050 calories / 205g of carbs / 11500 steps – 5.4 miles

6/04 – 173.0lbs – 2100 calories / 190g of carbs / 14200 steps – 6.66 miles

6/05 – 173.0lbs – 2400 calories / 160g of carbs / 12160 steps – 5.75 miles

Average Weight – 173.4 lbs – Average Calorie Intake 2170 – Body Temps 97.2 -97.7 (Morning)

Blog:

I must admit, reading Ray Peat’s work or at least reading others blogs that have dissected most of his research are some of the most interesting concepts I’ve read in a long time. Mainly from an evolutionary standpoint. Learning about how different foods grow in different areas and how certain foods have certain effects of the human body. He seems to be pretty unbiased as well. Meaning he does recommend certain foods over others, but does some from a research perspective.

The basis of his diet are foods that influence the metabolic rate and reduce stress. Most of his recommendations seem to fly in the face of a lot of “health foods” that many people, including myself eat. But what makes a food healthy? I mean red meat is a very rich source of nutrition, but try to tell people that red meat is healthy and they will look at you like your insane. The reality is red meat is very healthy, especially for humans to consume. Ray peat places a large emphasis on sugar in particular. Not necessarily all carbs, but seems to favor fruit, especially over grains. I noticed that Ray Peat seems to select foods that have one thing in common: the complete absence of polyunsaturated fat. Polyunsaturated fat which is commonly used and grown in the U.S. seems to be the real reason people are obese, mainly by preventing the use of sugar by the muscles as a result slowing the metabolism. It makes perfect sense when you read the rationale behind it. I mean donuts, potato chips, salad dressings, and many other junk foods are all high in polyunsaturated fats. Mix that with lots of sugary drinks and due to the poly fats inhibition of sugar in the body and the lack of exercise and you have a perfect storm for fat gain.

So Ray Peat basically says cut those poly fats out and eat more foods that dont promote fat gain and cellular damage. Mainly Saturated Fats (coconut oil, dairy fat, cheese) and avoid the unsaturated fats. A good example he gives is about an avocado. Leave an avocado out in room temperature and what happens? It oxidizes immediately and beings to spoil. Why is this? It has to do with being in room temperature, which is not its natural environment. Consume this in your body, which should be 98.6 degrees and it may cause some oxidative damage. Saturated fats dont do this because of the double bonds they contain. At room temperature they are stable and dont break down. This makes them safer to eat, especially considering the temperature of you body.

Ray Peat also states how adequate sugar shuts off the stress response. Stress is very good in small doses, such as exercise, but most people have too much stress in their daily life and if you combine that with exercise, you get a scenario where your stress levels are way unbalanced with your recovery. You want to strike more of a balance between good stress and recovery from that stress. So Ideally when you eat, you want to end your stress levels or at least keep them at bay. Sugar prevents the body from breaking down protein as fuel, which greatly accelerates muscle gains. It also helps to prevent adrenaline and fat burning hormones from surging too high and allows the thyroid to accelertate and power the metabolism.

Very interesting research, but I’m not going to follow all of his recommendations. He did state that the most important thing to worry about is to eat foods that support the metabolic rate. As long as you eat a diet high enough in carbs or sugar, adequate protein and amino acids and some, but not a ton of saturated fat then your metabolic rate will be very good and along with it you health and energy levels. Also the most important thing is enough calories. If you want to cut fat keep the calorie deficit moderate, so that you can still keep your metabolism high when cutting.

I could talk about this all day, but Ill leave it at that. One more thing is he seems to place a large emphasis away from seeds, whole grains, lots of fiber as well. These foods seems to encourage fat gain by slowing metabolism and inhibiting nutrient uptake. Again as long as your not eating nothing but these foods, I don’t see a huge issue, but shouldn’t make up the bulk of the diet. Again as long as your body temperature is high and look good and maintain a healthy body temperature, then that is by far the most important thing for you physical and mental health.

Training:

Sat – Pull

Sun – Push

Mon – Walking Only

Tues – Pull

Wed – Walking

Thursday – Push

Friday – Walking Only

First two days were more machine based and higher reps and the last two workouts were strength based. Hit 50lbs around my waist for 5 reps and Benched 200lbs for 4 reps. My first time going for strength in awhile, but most of it was intact from last time. I think I will stick to the 4 day split to balance recovery and working out. I’ll likely stick to the push, pull, legs split as well, with push and pull workouts rotating each week. I’m also doing PLP recommended by Chad Waterbury. Basically doing Pushups/Lunges/Pullups every single day. You start with 10 reps and add in one rep everyday for 60 days. Obviously the beginning is much easier then the end, but I really like this idea. I mainly use it as a warmup to more workouts. Keep in mind that this is in addition to your other workouts.

Nutrition:

I was talking with a resident of Williamsville about their nutrition and the person said something I found very interesting. We were talking about ideal food sources and the resident wanted to try a meat free diet. I said it could be done, but likely not a good idea long term. The resident brought up that humans likely don’t need that much meat, because we don’t have claws. I thought the statement was funny, but he had a point. Humans are not pure carnivores, because if we were we would have fangs and claws, yet we don’t. This likely means that a very high fat, high protein diet with low carbs (meat) is not a natural human diet. We aren’t omnivores either though, because we do have strong jaws and teeth and strong muscles that help with energy and finding food. Again this points the need to strive for balance in diet.

My own diet is starting to include more carbs in general. As I showed in my log, my carbs didnt drop below 150g all week nor did it last week. I’m introducing them slowly, because I know for a fact that if you got from roughly 100 grams a day to 300 grams, your body’s metabolism will quickly be overwhelmed and store fat. I’m using body temperature to slowly increase carbs. Meaning the higher my body temperature the more carbs I eat. I’m also not eating just fruit, but a lot of potatoes and other carbs sources as well. My main goal is to limit a lot of polyunsaturated fat or at least keep it to small amounts. I also noticed that if you eat a high fat diet, its almost impossible not to get a lot of polyunsaturated fat in your diet. That is unless your diet is almost all coconut oil and butter, but that diet would get very old very quickly. My Macros are roughly 220g of carbs / 170g protein / 50-60g of fat. The plan is to keep protein and fat stable and bump up the carbs. If I drink some alcohol, I will usually just take the carbs away and sometimes fat.

My body temperature this week was around 97.4 and it started at 96.6. Not bad for two weeks. If anything I have actually lost fat as a result. My body weight has been hanging around 173lbs down from an average of 175lbs on the higher fat diet. So basically ate more, lost more. No problems there. Calories averaged about 2200 and my estimated maintenance should be around 2600 or so for a normal day. I have noticed my appetite has gone up as well. I feel like this is natural considering a higher body temperature requires more energy.

I’m still eating most of my carbs (starches) at dinner time and most of my fruit during the day. You wouldnt believe how much food you get to eat at the end of the day by doing this. Massive amounts of food. Been doing a bean, corn, chicken mix with taco seasoning and corn tortillas on the side. Almost tastes better than Chipotle. Also throw in some fat free sour cream. This meal usually has upwards of 100g of carbs and pretty low poly fats. I’m still playing around with different recipes though.

Still feel like there is lot more I want to say, but will probably end it here. Some pics from the week:

Beans, corn, onions, lean meat with corn tortillas and salsa on the side

Beans, corn, onions, lean meat with corn tortillas and salsa on the side

Rioja Vino

Rioja Vino

Bertuccis - Calzone with salad

Bertuccis – Calzone with salad

Taco's same as above

Taco’s same as above

1 whole egg, 6 egg whites Broccoli, 3 potatoes and 1 slice of butter bread

1 whole egg, 6 egg whites
Broccoli, 3 potatoes and 1 slice of butter bread

Lean meat and blend of white and sweet potatoes with veggies

Lean meat and blend of white and sweet potatoes with veggies

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10 comments

  1. Hi Michael….

    Do you owe me ne for the Ray Peat stuff? lol

    Ha he truly is a great find and all his advice mostly. Its scientific and Unbiased.

    Although for myself and including you don’t think will follow all his reccomendations such as 80% carbs should be fructose, and sleeping under heated blankets lol….most of his stuff is easy and enjoyable to follow,

    Functional alps website is the best, they have quotes from every near damn thing Peat belives, just google Ray peat functional alps and than the subject such as (Pulse/body tempature)

    I should also point that out that Peat firmly belives that Pulse goes hand in hand with body temperature. You should read up on that.

    I think his must do easy things in the diet are:

    -Avoid any fats that are not saturated.
    -Avoid Excessive Fiber but do get some from carrots and potatoes (he loves both of these) Red Potatoes*
    -Raw Carrot!* he loves raw carrots for tons of reasons specifically Raw carrots with coconut oil salt and vinegar.
    -Protein is good .7 g lb minimum. But the best sources are milk,cheese,egg, and gelatin.
    -OJ and Milk are the BOMB!
    -Don’t consume fatty fish such as salmon* this surprised me. The fat content*
    -Coconut oil is a god send
    -Salt,Coconut oil, Low fat/Skim Milk, Cheese,OJ, Carrot,Potatoe (summed up)

    This guys website is pro peat.
    on this page he gives some reccomendations on a pro thyroid/testosterone diet. Its got some good points.

    http://www.scottschlegel.net/testosterone-part-3/

    “Peace Be The Journey!” (cool runnings)

    Like

    1. Haha yeah man, you definitely got me reading up on him. I have read some of his stuff a while ago, but never really took him seriously.

      Yeah fructose has some advantages, but I still would like a lot more starch sources in my diet.

      Yeah my pulse rate has increased as well, almost linearly with body temperature. I used to have a very slow pulse rate when I was an endurance runner, knocking out 6 miles a day. I was in shape, but not really doing my body any favors haha. The pulse rate makes perfect sense though when you think about it. If you pulse rate is higher than your burning more calories around the clock. If you heart pumps 70bpm vs 40bpm your pumping 30bpm more and using up a lot more energy.

      Yeah the monounsaturated fats were surprising to hear, as they have always been considered a healthy source. They still are most likely, just not as the dominant fat.

      The fiber is tough for me, because I love broccoli, beans, spinach and quest bars haha. Probably not going to be cutting those out anytime soon, but I probably dont need to.

      Protein seems to come mainly from dairy on his diet, which has been repeatdley proven to be the highest quality sources. I also like protein a lot so no issues there.

      The fish oil didnt surpise me too much. I never noticed benefits from supplementing with it. Now I know I dont need to.

      There are a few things I need to switch to like fat free milk vs cashew milk. My salt intake is usually pretty good. Probably eat more overall cheese. But yeah I have noticed a lot more benefit just by including more carbs in my diet and just dropping some of the fat. I could eat potatoes every night man haha. I like using the coconut oil spray instead of oil, but when baked into fries and topped with Parmesan cheese, it tastes just as good as a restaurant. You also get a huge amount of food volume out of them.

      Also I usually get ketchup made with splenda, but just kind of hit me that I could probably just get regular. Save money too haha.

      Like

  2. Pulse rate in regards to calories burned is interesting, because peat mentioned somewhere that tempature regulates weight more so even though pulse does not as much so (something to do with cells michochondria(over my head ha). This makes sense because a bet you the majority of athletes have lower pulse rates its inevitable really but yet they still burn up lots of calories and stay lean well atleast most of them im a hockey player so im really speaking from that corner. What was a big eye opener for me is that a lower pulse rate is NOT good for long term health according to Ray, which again we have been told for years by mainstream that exercise and a lower heart rate is a sign your health is good and yur in good shape.

    My diet is prrty much ray peat downed: (in order from most to least)

    Carbs: Rice,Potato,Carrots,milk,fruit,oj,honey/maple syrup, sauces.
    Fats: Coconut oil, and fats from animal products like eggs and cheese
    Protein: Milk (Peat recommends skim simply so you can have more), Cheese, Egg, Whey Powder, Organ Meats, Gelatin, Other meats.

    Prtty simple! I avoid anything that has non satrurated fat, Peat hammers this home as most important.

    Did you read his stuff on coffee and caffeine? This is where again he defers from most and I love it. He has lots of love for them because of all the health benefits, the main benefits I like that he points out though is how they stimulate the metabolism and thyroid and improve its functioning. It actually in studies lowers TSH and Raises T3! BUT Ray Peat makes quite clear that you have to consume it in the right way to avoid the cortisol and stress impact.
    -Always consume coffee with a carb/protein or fat (Honey/sugar or milk/cream in other words) or I guess you could have with a meal.
    He mentions 2-3 cups a day is completely fine and recommended that should be a good caffeine amount. (obviously body weight will change that and so does if they are espressos.)

    Perfect Drink – Latte’s and cappuccinos! They have milk and coffee!

    Like

    1. Yeah its the pulse rate at rest that burns more fat. Athletes are lean because of their extreme levels of exercise so their pulse rate stays elevated during exercise almost all day. A lot of athletes get fat once they retire and the pulse rate could be playing a role.

      Yeah diet looks good. I thought he said something about avoiding too many eggs though due to the poly fat content.

      Yeah I’m a huge coffee fan, glad its good for you. But you defn have to mix it with cream and sugar otherwise it tastes terrible. Although there are lot of foods that taste rather bland unless you mix them with other foods.

      Haha just drink Lattes all day and fix your metabolism.

      Like

  3. Oh he also says that Oats are alright* I say this because I like em as a breakfast option, and Im prrty sure you like them too.

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    1. Yeah Oats are good as long as they are well cooked. Raw oats have a ton of resistant starch and phytic acid. But cooking breaks these things down.

      I think cooking green vegetables and beans also makes them much healthier for this reason.

      Like

    1. Yeah definelty some good links. I actually have read these before. I actually like reading how others dissect ray peats research, because I really dont have time to read most of ray peats actual research, way too long haha.

      Like

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