Tag Archives: carbs

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

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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Low fat custard (Ray Peat Inspired)

ray peat, protein, low fat, metabolism, hormones

So given my latest direction of Ray Peat inspired eating, custard would have to be one of the most perfect dessert foods. Milk, sugar, maybe eggs, maybe gelatin – they’re all on the preferred foods list for optimal health in Ray’s book. So it’s not like you are cheating in any way when you eat this – you’re supposed to be!

So perhaps I should put ‘guilt free’ in the title?

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Chewy Milky Fudge (Nut Free)

ray peat, milk, metabolic, healthy treat,

Given that we know that balanced sugar is actually fuel for all cells in the body – so long as it’s accompanied by adequate nutrients – I set out to make a fudge that ticked all the boxes. (And left out nuts – see previous post.)

The Indian Burfi sweet treat was actually an inspiration for this; it seems to be made in many different ways – including nuts, but one version with milk powder started the creative neurons firing. (In some cases it’s also called Barfi however that’s not such a great word in English to associate with cooking and eating!)

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Holiday eating and accidental Rrarfing (a kind of Carb loading)

breakfast-801827_1280

So I’m back from the wilds of Iceland and Scotland!

Seriously, if you’ve ever thought you may like to visit Iceland one day, please do yourself a favour and do it.

It is totally like another planet with variations in landscape that are mind-blowing. You can drive 5 km and see green rolling hills with waterfalls, trees and mountains, then jet black bare volcanic dirt as far as the eye can see, then the jet black dirt has rocks on it, then the rocks have tufts of grass, then it’s these round rocks with fluorescent green thick moss all over them. But the strange part is – it’s one or the other – there is never a mixture. Really bizarre. And ice lagoons, and the black beach with chunks of ice on it and of course the aurora – just wow!

Anyway, to see some stunning photos check out my hubby’s instagram page here.

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