Dr Ray Peat Inspired Weight Loss

ray peat, weight loss, metabolism, losing fat, healthy

So interesting reading in the RP groups recently and the study where a bunch of guys were given 6,000 calories and no exercise and demonstrated that while their metabolism increased, so too did their fat and other, not so great, health markers.

While the study was extreme, I think it was a great example of how too many people emphasise the increase of calories as the only way to get to health and a higher metabolism using Ray Peat principles. (Anything under 2,500 calories was deemed to be an eating disorder! What?)

I’ve never agreed with this and as a result, didn’t increase weight while switching around my diet. I was about 5kgs (10lbs) overweight when my low carb world came crashing down around me, but I stuck to about the same calorie level as before – about 1400cal – while I moved away from fat bombs to more fruit, juice, honey and lean protein.

Now I’m settled on about 1800 cal and still working on the perfect macro mix for me. (To put it in context, I am 5’10” and about 140lb (63kg) – I have a sedentary job and my only exercise is a bit of walking and 10 minutes of weights daily as per my exercise program www.onetentoned.com. )

So here are the factors considered to be important around fat loss:

Sleep

– must get your 8 hours or you are behind the 8-ball and your body will be stressed. Also the body burns fat at rest, so lack of sleep is severely limiting your opportunity to do this. (It’s why shift workers and new mums generally have issues.)

 Stress

– keeps cortisol and adrenaline continuously elevated which hangs on to your fat stores and messes up your hormones. So many things cause it like excessive cardio, drinking coffee first thing in the morning, fasted exercise, just not eating something for breakfast, which is on top of normal life stresses like money, kids, job, relationships, lack of rest and sleep etc. Read more about cortisol here.

 Calcium

Ray Peat:In recent years there have been studies showing that regular milk drinkers are less fat than people who don’t drink it. Although the high quality protein and saturated fat undoubtedly contribute to milk’s anti-obesity effect, the high calcium content is probably the main factor.”

 Which is why I drink 1 litre (4 cups) of skim milk a day – as this yields the minimum daily requirement for calcium – 1200mg.

 Sun

– many benefits of sun exposure especially on your brain. Recommended 20 minutes a day, which creates Vitamin D, which in turn helps the absorption of… Calcium! (See how all the factors work together?)

 Type of exercise

– exercise that is not beneficial to permanent weight loss is excess cardio, which creates stress, lowers your metabolism and in some cases damages the thyroid. Walking is fine in moderation, and a little weight bearing exercise encourages muscle growth and increased metabolism 24 hours a day. Read more here: www.onetentoned.com

Gut health

– probably the key to everything in your body really and wrong bacteria can also prevent you from losing weight. If you are intolerant to anything, this is a tell tale sign of gut issues. It usually starts with wheat/gluten, which causes leaky gut and if not fixed, then you slowly become intolerant to more things like dairy etc.

This article explains more about the gut bacteria weight loss link, even though I don’t agree with their dietary recommendations.

Calorie Level Balanced to Needs

– as mentioned at the start, drastically increase calories to force a response is not the answer. All this does is make everyone fat. Plug your vitals into something like www.cronometer.com and work out what your approximate calories should be to maintain your weight. From there, if you are under eating at say 1200 cal and you should be 1800 cal, then increase by 100 cal per day for a month to let your body settle into it, while you work out your optimal mix of foods below.

 Type of food

– important for whole body health as well as metabolism and weight loss, but the foods in the Ray Peat protocol go against most alternative health theories. To see exactly what to eat and what not to eat see these posts:

Eating Peaty: What not to eat.

Eating Peaty: What to eat.

More importantly though, I want to touch on low fat intake for weight/fat loss because I think this is basically the key when eating Peaty.

Certainly reading the forums, the people who have had the most success in cutting weight/fat from their body with RP eating, have gone super low fat – like 10-15g a day. And the reason for it is this:

Free fatty acids inhibit glucose metabolism

 So when we are trying to remove the PUFAs from our body, this is a particularly toxic/damaging state. Where as if the fats are saturated, it’s not as bad.

So that would explain why some people have said they went low fat for a while (which would clear out the PUFAs as fast as possible,) but could then increase dietary saturated fats again somewhat and still not increase the weight/body fat again.

But still we are not talking a lot of fat, maybe increasing to 50g max per day because whether we like it or not, this way of eating is high carbs; and high fat and high carbs together are a particularly lethal mix for weight gain.

So it’s the same advice as with calories, don’t make any sudden moves. Check your fat intake for a typical day, so you know approximately where you stand. (More importantly too, check the foods contributing to the fat – eggs and cheese are the killers for me even before adding any butter etc to cooking!) Then try for the next month or so to decrease by 10g of fat a day and increase carbs and see how it feels.

Some say they get too hungry – make sure you replace the fat calories with protein or carbs.

Some say they don’t sleep as well – try eating your fat for the day in your evening meal.

Some say they just don’t feel as satisfied – make sure the foods you do eat are nutrient rich like fruit instead of plain sugar or rice which are just pure carbs with no other nutritional value.

 Let us know if lowering fat does or doesn’t work for you and why.

 Metabolic rate

– this is important for weight loss as well and is the sum of all the above. It’s good to know where you sit with waking temperature and pulse and if they are not optimal yet, then keep working on that before you try to lose weight.

However as I have said previously, I don’t believe you have to increase calories drastically to improve your metabolism, as this will only increase your body fat on the journey. (If you are already overweight from increasing calories, start the journey back to lowering them again until your find your balance, but super slowly, so that all your health gains don’t disappear as well.)

I raised my body temperature from 35.3C waking to 36.7C and have reached 37.7C after good meals of fish and fruit for example, while maintaining a similar caloric level, but it took 2 years to do this. (It may have taken a shorter time frame if I had known about the low fat part.)

Summary

It’s the right mix of food at the right caloric level for your needs, as well as putting all the other factors mentioned above in place and being patient. It took me 2 years of tweaking to make progress and still I have to recheck my fat intake about once a quarter, as it is so easy to creep up. Cottage cheese is now my best friend!

Join us on the private facebook group for more discussion on this. Please post your questions, so everyone can let you know what is working for them.

Let’s keep learning; we’ll get there!

 

Kristy x

Belly fat and cortisol.

belly fat, cortisol, stress, fat

 

You can’t stress your way to good health or long term weight loss.”

We’ve been told that cortisol contributes to stubborn belly fat, but what is it, and how is it creeping into our lives?

“Cortisol is a steroid hormone that is produced by the adrenal glands which sit on top of each kidney. When released into the bloodstream, cortisol can act on many different parts of the body and can help:

  • your body respond to stress or danger
  • increase your body’s metabolism of glucose
  • control your blood pressure
  • reduce inflammation.

Cortisol is also needed for the fight or flight response, which is a healthy, natural response to perceived threats. The amount of cortisol produced is highly regulated by your body to ensure the balance is correct.”

Source: https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body

So some cortisol is good, it has regulatory functions in our body like waking up; this apparently is a person’s normal flow of cortisol in a typical day:

For the average person (i.e., somebody who rises at or around 6:30 a.m.), cortisol levels peak at:

  • 8 to 9 a.m.,
  • noon to 1 p.m., and
  • 5:30 to 6:30 p.m.
Source: https://www.inc.com/geoffrey-james/scientists-just-discovered-best-time-of-day-to-drink-your-first-cup-of-coffee.html

So it’s not that you are trying to eliminate cortisol altogether, but rather not raise it unnecessarily or keep it elevated for too long because in addition to weight gain, it can also cause:-

  • high blood pressure
  • type 2 diabetes
  • osteoporosis
  • disrupts other hormones
  • impairs sleep
  • impairs brain function causing brain fog
  • hampers the immune system
  • irritability and depression
  • inflammation

So if you have stubborn belly fat or any of the above symptoms, are you doing any of these things and keeping your cortisol unnecessarily high…

  • Waking up early without adequate sleep – persistent inadequate sleep leads to sustained cortisol levels.
  • Exercising first thing or early in the morning.
  • Exercising early in the morning on an empty stomach – double cortisol body shock
  • Exercising at any time of day on an empty stomach
  • Exercising early in the morning and drinking nothing but coffee – triple body cortisol
  • Dieting – going hungry for too long
  • Fasting
  • Difficult and/or prolonged cardio – like running, HIIT, Cross fit
  • Coffee first thing in the morning
  • Excessive alcohol consumption
  • Low carb diets
  • Artificial sugar or sugar replacement like stevia – read my post specifically about this here.
  • Racing around, stress at work, stress at home, trying to do too many things and then on top of that pushing yourself to do stressful exercise like cardio, cross fit & HIIT.

Too many stories I’m reading where people are complaining of belly fat but then proudly say…

  • they workout first thing in the morning without food and have been doing it for years.
  • Or doing cross fit and love it but still can’t shift that belly fat.
  • Or had a stressful day at work, raced home to feed the kids and then went to a HIIT class?

All the while thinking they are doing the right thing to be healthy and pushing themselves to do hard exercise even when they don’t feel like it – because we’ve been told this is what we should do. Then they say something like “I didn’t feel like going but I’m so glad I did, I feel great now.” You only feel great because of stress hormones; whereas in actual fact your body is suffering and breaking down.

So your body can run on stress hormones for a certain amount of time, it may even be years but you are progressively damaging your body and heading for an eventual breakdown of health.

Stress itself hampers weight loss and raising cortisol is one of the ways it does it. So are you guilty of any of the above and hampering your own health and weight loss efforts?

Awareness,

 

Kristy x

 

Other resources:

Dr Ray Peat beginners guide to high metabolic eating & exercise

belly fat, ray peat, metabolism, exercise, weights, thyroid, hypothyroid

I’m coming across more and more people who are health damaged by keto, low carb, paleo, veganism, intermittent fasting and even excess exercise, so I just wanted to make a summary post of all my articles so far, that talk about my journey back to health via the Dr Ray Peat guidelines.

Just this past week a friend with weight issues tested her waking temperature and came in at 36.1C (97F) – so it’s not diabolical but whatever she is doing is contributing to her metabolism decline, which will only get worse if she doesn’t address it now.

Another follower on IG complained about not being able to lose weight any more, she had lost and regained a few times in the past but just couldn’t budge it any more, despite still eating low calories and doing heaps of cardio. Her temperature – 35.0C (95F) and pulse 60 bpm – which is pretty bad and the level I was when I realised I was heading down the wrong path.

Then two other people where a dietitian and an obesity specialist both recommended low carb/keto diets!

So there is no surprise that the US currently has a thyroid dysfunction epidemic and Australia will soon follow, given the popularity of keto/low carb and quitting sugar at the moment. What controls the metabolism…the thyroid gland!

So if you are already in the damaged state, these articles will give you an insight as to what you may be doing wrong and the steps required to fix it.

Understanding PUFAs

Why knowing your waking body temperature is so important.

Fast metabolism

Metabolism update

Sugar is actually good for you

The switch from Low Carb to Pro Metabolic – what to eat

The switch from Low Carb to Pro Metabolic – what NOT to eat

Low Carb and hair loss

Hair loss, low calories and excessive exercise

Carb loading to restore metabolism

Pro metabolic eating awareness

Testing your thyroid

Drinking coffee correctly

Where you may be sabotaging your metabolism

Pro-metabolic snack ideas

Weight loss troubles with standard advice

Exercise that preserves your metabolism

Dr Ray Peat inspired recipes

So this is a snapshot of the pro-metabolic direction for optimising your health and hormones with food and exercise. (I don’t know anything about the supplementation side of things because I didn’t need to do that. I do take about 4000mg of Vitamin C a day though, just because it makes me feel better and it actually reduces cortisol.)

After two years now my body temperature has increased from:

A waking temperature of 35.3C (95.5F) – and after exercise/walking was 34.3C  (93.7C).

To now, just in the last few weeks, I’ve reached 36.7C (98F) waking and goes right up to 37.7C (99.9F) after food. (I credit my new light weights exercise program for this last boost.)

When my body fell into a heap two years ago with a pile of hypothyroid symptoms, I had also put on about 6kgs (12lbs) since my lowest low carbing weight, but I didn’t put on any more while switching to Peaty foods. This was because I ignored most of the advice to drastically increase calories to help the body heal, namely because I researched the forums first and everyone who said they did this put on loads of weight. Honestly I don’t think it gets you there any faster, your body needs time to learn how to process carbs again properly, and clearing the fat out the way was probably the most effective tool for me.

Anyway, please join us in the private Facebook group where we discuss more about this and share ideas and experiences:-

http://bit.ly/SlimbirdyFBGroup

Please start on the super easy One Ten Toned exercise program to make sure whatever exercise you are doing now, is not sabotaging your healing efforts:

http://www.onetentoned.com

I show some of the exercises on my YouTube channel:

http://bit.ly/YouTubeSlimbirdy

Having muscle tone helps your body burn fat at rest, shifts around the belly fat, and just helps with circulation, posture, and puts the spring in your step.

And please share this post with anyone you feel is suffering the effects of wrong diet and punishing exercise, so we can help as many people as possible get on the right track.

A big thank you to Dr Ray Peat whose wisdom is helping so many people regain their health.

Happy, healthy and now on the right track.

 

Kristy x

Exciting new Home Workout – One Ten Toned

home workout, exercise, muscles, weight loss, metabolism, belly fat

The day has finally arrived! Hooray!

I’m so excited to be able to launch my new book…

One Ten Toned

– An easy exercise plan for a fast metabolism and a healthy toned body.

It’s been a labour of love and there are a few people to thank, but first you may be wondering, “Why exercise, isn’t food your thing?

Yes indeed it is, but for real health, exercise is part of it too. However just like extreme diets, people have been going whacko over extreme exercise like Cross Fit, marathon running, super heavy weights or exercising twice a day for an hour at a time, and all it’s doing is breaking people down and damaging their bodies. They think it’s healthy or helps with weight loss and actually for most, it’s not true.

So I would look at all the fit people plastered all over Instagram and the workouts they do and just think, “well no, I don’t want to do any of that.” Even yoga which I love, and have a mat and I know how to do it, because my friend Maryanne and I used to go to classes for years when I lived on the Gold Coast – even given all of that, just the thought of having to do it now for 20 or 30 minutes doesn’t appeal at all, despite the benefits.

Anyway, one day I remembered my chapter on ‘ooh ahh just a little bit’ in my first book. It’s about tackling something bigger by just starting with a little of something. It just changes your whole brain somehow and removes the barriers. So I set my timer for 10 minutes, put on some fast paced music and thought, “what if I just do this?

Then a week later I realised I’d done it every day for a week! And then a month! Just too exciting not to share.

So to read more about what’s actually in the book see the One Ten Toned page here.

A big thank you to my husband Adrian for his support, all the photos in the book and the upcoming YouTube videos on my new channel starting Saturday 7th July, at 10 am (Australian time) – please be kind, I’m sure I’ll get better at it as I go! His production is brilliant but there is only so much you can do with a ‘deer in the headlights’ presentation style! (Ha, ha.)

Also sending a big bunch of appreciation to my proofreaders, my sister Lindy and friend Pam for taking the time to help out as well. The book is much better thanks to their suggestions and is easier to read; so thank you very much ladies.

So if you are keen to get going, it’s available to purchase now only AU$9.95 which is about US$7.50. It’s a PDF immediate download, 86 pages and a 22 mg file.

Available here.

So get out all your favourite songs that you love and start feeling great, ‘cos that’s what it’s all about.

It’s my life; it’s now or never! – Bon Jovi

Happy dance.

Kristy x

Exactly why EAT LESS AND EXERCISE MORE is bad advice for long-term weight loss.

Runningnotgood

You hear this line thrown out everywhere – “Just eat less and exercise more” – as the magical answer to everyone’s weight issues. The problem is it doesn’t actually work if you do it incorrectly (which most people do) and makes the issues worse, as you will see in this story…

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Skim Milk and the haters

skim milk, barambah organics, grass fed

I’ve seen it a couple of times now on social media where health bloggers and an even more famous, healthy living personality have dissed skim milk, labeling it as highly processed, devoid of nutrients, not real food blah, blah, blah. And they took pride in saying they don’t drink milk anymore anyway!

Despite wanting to answer on those posts and give a different view, my response would be too long, so I’ll come over here and have a rant on my blog instead!

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Pro metabolic snack ideas

Fruitcheese

I had a question on Instagram recently – “why are you trying to eat so much fruit?”

This was in response to one of my snack pics and caption explaining how I am trying to eat 10 cups of fruit a day.

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I’m not doing anything differently but I’m putting on weight!

metabolism, ray peat, running, weight loss

I had lunch with a friend recently, who like me, has been into the whole losing weight, trying to be healthy thing for years. She had tried everything too but had been in a good place for quite a while, believing she had found her perfect mix of exercise and eating without too much drama, and she had maintained her 20kg (40lb) weight loss for the longest time.

Until now.

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Chocolate Peanut Butter Sorbet

ray peat, low fat, chocolate, peanut butter, metabolism

Excited to bring you the chocolately peanut buttery version of my light ice cream!

Normally I’m not a fan of chocolate ice cream, preferring real chocolate every time. But this time it’s different, somehow I’ve managed to get the intensity just right and the combo is bliss.

I’ve made it four times since the first time already! Just as well it’s super easy to make.

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