Category Archives: Diet

sugar diet issues

Sugar Diet Sugar Fasting Issues

Have you heard of the latest fad – the Sugar Diet or Sugar Fasting?

If you have, you may not have heard the Sugar Diet issues that go along with it!

In a Ray Peat inspired Pro Metabolic Diet, we are encouraged to eat fruit for carbs and even sugar for optimal health –  so that lines up with our beliefs so far – sugar is not the problem.

If you have already been following my ZEN Beach Diet version of a pro metabolic diet, you would already have lost weight, improved your health and wouldn’t need to search for other alternatives. You can find the guidebook here.

In these two different versions of a sugar diet though, critical changes and omissions are made. This demonstrates a lack of understanding of how the body works to raise metabolism without harm, and what is required to gain and maintain health, while losing weight for the long term.

Let me explain:

A few people on YouTube are claiming the Sugar Diet, Honey Diet or Sugar Fasting is the best thing ever & helps you drop weight quickly.

There should already be a huge red flag waving with the claim of drop weight quickly as this is code for using a stress mechanism, which ultimately undermines your health long term.

So the basic premise of this Sugar Diet is to:

  1. Eat as much fruit, juice, sugar, candies like gummy bears & marshmallows as you like during the day.
  2. Have a 3 hour gap between say 4pm & 7pm for sugars to exit the bloodstream.
  3. Then have a protein heavy meal at night—but it is to be lean protein.
  4. Avoid most fat
  5. Eat carbohydrates only or protein/fats together only—i.e. separating macros

In Sugar Fasting you are doing extended days of step 1 & 4 and not eating any protein or fat at all.

So it’s basically:

Low fatnothing wrong with that with reason,

High carbnothing wrong with that either, as long as it’s the right sugar carbs supported with all the nutrients it needs to be correctly processed in the body and give the body all the nutrients it needs to operate at the higher metabolic rate.

Low to no proteineverything wrong with this.

Eating protein/fats alone—everything wrong with this.

The claim is that unlike normal fasting because you are eating carbs, you are increasing your metabolic rate along the way.

Kind of true in the short term but with massive downsides long term &  a lack of understanding how the body works for optimal health. And remember, women’s bodies are more sensitive to stress in a wrong diet, and will show signs of damage quicker than men.

Here are the Sugar Diet issues I can see & questions I have…

From the lack of protein, this diet activates STRESS hormone FGF21 which is Fibroblast Growth Factor 21

  • Any diet that relies on stress to lose weight, leads to negative health outcomes long term. Those who have experienced this through starvation diets, fasting issues, excessive cardio exercise etc and then turned to Ray Peat’s wisdom to find answers, know all too well.
  • Jay Feldman Wellness expands on FGF21—what it does and how it may not be as great as the Sugar Diet proponents believe. See his video here.

A lack of protein also impairs liver health.

  • The healthy liver you will need to process all the fructose you are eating.

Liver health is also critical for correct thyroid function.

  • As the liver is the site where thyroid hormone T4 is converted to T3.

The thyroid controls the metabolic rate of the body.

  • So skimp on protein wreck the liver, stopping thyroid hormone conversion which will ultimately slow down the metabolic rate long term.
  • This is probably why I’ve seen comments from people (mostly women) saying “I’ve been doing this sugar fast for about a week & it’s been great but now weight loss has stalled.”

A lack of protein also eventually leads to a decrease in protein synthesis in the body.

  • Affecting skin, muscles, bone, cell creation, hormones, & more. Protein is also necessary to stop FGF21 stress hormone and return the body to regular functioning.

Instruction to eat carbs away from protein & fat

  • Why? This is supposedly to ensure sugar processing is not impaired by fat or slowed down by protein.
  • However do they understand how long chain triglyceride fat is digested? It takes a long time for fat to be digested. Articles say fats can continue entering the blood stream for 14-30 hours after a meal. So even if you have eaten your fat at night say at 6pm, it is still entering your bloodstream from 8am the next morning right through the whole day and night. Right when you are eating your sugar again! So from the fat digestion point of view, this instruction doesn’t make sense.
  • This is why those who understand more about how the body works, advise to just keep fats low-moderate overall, if weight loss is necessary. This is enough to improve carb processing & insulin sensitivity.
  • MCT oils are a different story though, as these are processed in the liver and only take 1-2 hours to reach the bloodstream. We still don’t need to eat this oil away from carbs, but it is the quicker digestion I am pointing out here.

No good reason to eat Protein & Fat away from carbs

  • Eating Protein & Fat only in a meal trigger stress hormones to release glucose for energy from stores or to create it from protein or fat. The body needs energy for digestion, assimilation, elimination of the foods you are eating, but also to run the body the whole time while it is doing this.
  • No matter when you are eating each macro, the body is doing it’s own thing sourcing what it needs, when it needs it, often all at the same time. So you can’t outsmart your body. It just does it via stress hormones (if you don’t eat the quick digesting carbs at the same time.), We know too, if you activate this system for too long, negative health outcomes are the result.

More Sugar Diet issues that are likely to crop up if you do it for too long:

  • Eating large amounts of protein at night when your digestion is slowest will likely result in digestion issues & sleep issues
  • Certain nutrients are needed for sugar to be processed into energy—which you are likely not getting when you restrict your diet like this
  • Nutrient deficiencies because we are increasing metabolic rate initially & burning through all this fuel which requires higher level of nutrients not only to convert sugar to energy but also to just run the body faster – creating hair, skin, nails, muscles, running the digestion, assimilation & elimination systems, creating hormones etc

Hungry all the time

  • You will be hungry all the time, even if you eat unlimited carbs because the body is looking for protein. Short term it burns it all off, so you will keep eating to find that protein, but long term it can’t keep compensating & you will regain fat
  • There were better health outcomes doing a sugar diet/sugar fast instead of “no food at all” fasting such as insulin sensitivity, good glucose metabolism, increased lifespan, better blood pressure, better lipid profiles, improvement in mitochondrial function but it still increased fat long term & still had the negatives of low protein issues. So not at all optimal but less bad than straight out fasting. (Which you wouldn’t be doing either, if you understood how a proper pro metabolic diet works for health.)
  • If low protein is eaten along with low calories the effects were catabolism – reduction in muscle, bones, organs, hormones & fertility were reduced & metabolism declined, and basically it turned on fatty acid oxidation which is Keto.
  • Burns off extra energy by uncoupling, not by ATP production (energy)

(This means: Uncoupling primarily refers to the disruption of the normal coupling between the electron transport chain and ATP synthesis in mitochondria. This can lead to a variety of side effects, including increased respiration and temperature, as well as potential damage to cells and tissues. )

Hormone & Digestion Issues

  • Fgf21 hormone issues:
  1. induces a form of hibernation eventually- ie lowers metabolic rate for survival, slows cell growth
    2. Raises cortisol too – hammering the stress system when raising fgf21
    3. When fgf21 is high carb driven, it goes hand in hand with fat production in the liver.
  2. Reduces bile flow (see more on implications of this below.)
  • Too low in fat results in less bile flow, which creates inability to digest fats. Bile also has anti bacterial effects in the small intestine & so stops SIBO developing. Bile also helps clear out toxins in the liver. Saturated fat is anti microbial & anti fungal which helps with digestion, safe endotoxin clearance in the gut. So we need a certain level of fats in the diet for the body to function properly.

(In my ZEN Beach Diet I have found that 40g of fat a day is my optimal amount for insulin sensitivity & all of the above to function properly.)

  • Blood sugar instability
  • Sex hormone issues
  • Using stress system, so it will downgrade metabolic function long term
  • Prone to weight/fat regain long term just like other stress induced diets
  • Your teeth will suffer on this diet from two angles:
  1. A) Having to eat carbs frequently which creates the environment for bad bacteria that form cavities
  2. B) Lack of the wide range of nutrients required by the teeth for remineralisation & repair

Bottom line

While I applaud the open minded approach to sugar & the right carbs no longer considered to be the boogie man to health, the Sugar Diet/Sugar Fast is not the best vehicle to optimal health & long lasting weight loss.

Bottom line this diet is just another stress based method that will negatively impact your health and increase your likelihood of gaining the weight back long term.

Some say it’s only a short term thing until you lose the weight. But then what? Go back to your original poor diet that made you overweight?

If you understood, and were eating a proper Ray Peat inspired Pro Metabolic Diet to start with, then there is zero need to do this.

Learn how to get started on a Ray Peat Inspired Pro Metabolic Diet via my books—The ZEN Beach Diet, 3 Day Summer RESTART & One Ten Toned pro metabolic exercise program are the best 3 to get started.

And if you want to know more scientific detail about Sugar Diet issues and how it interferes with good health, then watch the three videos on this by Jay Feldman Wellness. Jay has a deep scientific understanding of optimal health from a pro metabolic angle and shows clearly how the Sugar Diet doesn’t measure up.  See his videos here.

Always learning,

 

Kristy x

Best Protein Powder

Best Protein Powder – Ray Peat Inspired

Have I found the best protein powder that fits Ray Peat and pro metabolic principles?

I think I have! It’s called 40Up by Collagen X.

The guys at Collagen X are amazing. Their understanding of pro metabolic principles and Ray Peat’s work factors into their product formulations. When I hit them with my concerns, they had already thought of it, countered it in their formulation and had studies to show the benefits. Their level of attention to detail on this was super impressive.

Real food vs processed food

Before we get into why I think it’s the best, I just wanted to say that overall, I favour real foods over more processed foods. However, there are instances where people don’t have access to grassfed or uncontaminated sources of protein. So, sourcing the next best option may be a necessity – to supplement at least part of your diet.

In the case of THIS particular protein powder though, you are getting SO MUCH MORE than just a single ingredient isolated protein.

Ray Peat’s concerns on protein powder

Here are a couple of quotes from Ray that shows his stance on protein powder:

Whey, which is sold as a protein supplement, and egg whites contain too much tryptophan and can be antithyroid if used excessively.” -Ray Peat, PhD

For example, whey protein contains much more tryptophan than whole milk or cheese does and would tend to suppress the thyroid and activate the whole serotonin-stress system. Whey might be good for fattening pigs, but its acceptance in the health food industry as a powdered protein supplement is just another example of the harmful effects of serotonin mythology.”-Ray Peat, PhD

Whey protein can be:

  • Insulinogenic – i.e. stimulates production of insulin
  • High in anti – metabolic amino acids
  • Stimulating to the immune system – meaning irritates it
  • Allergenic – Drying amino acids may make them allergenic

Keeping the above issues in mind and Ray teaching us to consider everything in context, the Collagen X crew has formulated this product to overcome these downsides. They’ve made the best protein powder that is truly beneficial for the body.

40Up Protein Powder

When I received it, I couldn’t believe how massive the bag was!

Here is a summary of how 40Up protein powder is different:

Combination of whey protein AND Peptan Hydrolysed Collagen in one product

  • Helps to balance the amino acids

Sourced particular whey that is (naturally) the lowest in Tryptophan, Cystine and Methionine.

  • Important because tryptophan contributes to serotonin production
  • Cysteine & methionine can raise inflammation & mitochondrial disfunction

High Branch Chain Amino Acid content (BCAA)

  • High proportion of leucine, isoleucine & valine
  • These BCAAs can block tryptophan absorption in the gut, reducing serotonin production even further.

Supports lowering Estrogen & Prolactin

  • Fortified with Zinc & Vitamin B3 both shown to lower these hormones

Added Magnesium

  • Enhances estrogen excretion
  • Plus, additional anabolic effects – i.e. growth of muscles, bones etc

Added Glycine – a massive 4.8g per serve

  • Ray Peat – “A generous supply of glycine, against a balanced background of amino acids, has a great variety of anti-stress actions. Glycine is recognized as an “inhibitory” neurotransmitter and promotes natural sleep. Used as a supplement, it has helped to promote recovery from strokes and seizures, and to improve learning and memory. In every type of cell, it apparently has the same kind of quieting, protective anti-stress action. The range of injuries produced by an excess of tryptophan and serotonin seems to be prevented or corrected by a generous supply of glycine. Fibrosis, free radical damage, inflammation, cell death from ATP depletion or calcium overload, mitochondrial damage, diabetes, etc., can be prevented or alleviated by glycine.”

Contains Prebiotic (oligofructose)

  • for gut integrity
  • reduced endotoxin levels

Added Creatine – 3g per serve

  • Participates in cellular energy production
  • Reduces tryptophan
  • Reduces oxidative DNA damage
  • Assists in creation of lean muscle mass

Vitamin C via the Natural Acerola Cherry Extract

  • Vitamin C is essential to assist gelatin to create new collagen in the body

Contains Calcium

  • Calcium to phosphate ratio determines whether tryptophan will be converted to excess serotonin, or Niacin.

No Additives or Unwanted Ingredients

40up is free from harmful additives, artificial sweeteners, and fillers, GMO, phosphates, gums, etc that are often found in other protein powders. Unnecessary additives and ingredients that can disrupt the gut and hormonal balance have been avoided.

WOW! – the Best Protein Powder I’ve ever seen

As you can see this is not your ordinary cheap single source protein powder. It is a carefully sourced and crafted balance of the anti-inflammatory amino acids with supporting nutrients to make it a pro-metabolic, muscle building, supplemental powerhouse.

The Company

Collagen X is an Australian company, and they do ship internationally as well.

40Up can be found here:

40UP Collagen & Whey Protein Powder – Vanilla Flavoured | CollagenX

Discount Code

Remember to use code: SLIMBIRDY for a 10% discount.

How exciting!

I’m off to dust off my past protein powder recipes like Chocolate Brownies and see if this works in it too. I’ll report back soon!

Cheers

 

Kristy x

 

For more in-depth information see:

https://collagenx.com.au/pages/why-40up

https://collagenx.com.au/blogs/pure-collagen/why-its-hard-to-gain-muscle-and-lose-fat-after-40

calorie intake a day

Calorie intake a day. What I eat in a day updated 2021.

One of the most visited articles on the slimbirdy.com website is this one – What I eat in a day. People are trying to see what others eat on a Ray Peat style diet as well as their calorie intake a day. Just to see how it differs from what they are doing, to get the results they want.

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macros

Macros. Are all macros necessary at all meals?

At the start of my Ray Peat style diet journey, everything I read at the time said to balance your macros at every meal.

So that’s all three macros – protein, fats and carbohydrates.

One reason was blood sugar balance.  The other main reason, was to make sure you were getting all your macros in for the day in the correct proportions to be beneficial.

So far so good. Logically it makes sense.

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Lose weight – Summer Diet RESTART

 

Hands up who’s eating has been a little all over the place lately and needs to lose weight and get back on track with a Summer Diet Restart that’s Dr Ray Peat Inspired?

The good news is that I’ve just created the new Zen Beach Diet 3 Day Summer RESTART book and double bonus – you can even get it for FREE! Read on to find out how.

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cheeses

Cheeses Protein vs Fat

There is no doubt that cheese is a wonderful food in the Ray Peat line up. When weight loss is a consideration however, the protein vs fat equation comes into play in all the cheeses you are eating.

This post was inspired by two of the members of our private Facebook group who were discussing cottage cheese and the fact that it was awful and tasteless. Another issue was gut irritation.

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low fat diet

Low Fat Diet – A Health Perspective

I just wanted to give everyone an update on my super low fat diet experiments.

As you may or may not know, since about June 2020 (4 months,) I have been trying to have only 20g fat a day, (10% of my 1,800 calories.) This was spurred on by the desire to lose about 5kgs (10lbs) within a Ray Peat diet framework.

(10% of calories was deemed to be the magic level where weight loss was more likely, along with a wider margin of calories allowed to no adverse effect.)

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what I eat in a day

What I eat in a day – Ray Peat Inspired

I frequently get asked what I eat in a day. So I thought I would document it, to help others out.

  • Note I have updated this to reflect the fact that I am not doing super low fat of 20g a day (or 10% of calories any more.) Click here to read why this came about.

So overall I aim for 1,800 calories – 100g protein, 40g of fat and the rest carbs per day. I won’t always hit these targets, as measuring and counting every ounce of food I eat is not conducive to a balanced, happy life for me. However every quarter or so, I plug everything into cronometer.com to see what’s what, and if anything needs adjusting.

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