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lower protein

Lower Protein – Ray Peat Inspired

Ray Peat has shocked his followers by declaring on some recent podcasts that he has been experimenting with lower protein. (Date for reference July 2022.)

The amount he mentioned was 50g being the minimum for health and he was at about 60g at the moment. He found that if he reduced his protein to this amount, he was able to use less of his thyroid supplement and stay in good health.

The comments section exploded:

But what about the recommended 80g to 100g?

What about at least 100g for optimal liver function?

I thought higher protein was better, as long as it was sufficiently supported by carbs?

Is Ray going vegan?

What the hell is going on??



Ray is just doing what he encourages us all to do, which is – experiment to see what feels better to you.

He just found that because he is 85 years of age and doesn’t exercise much at all, he felt better reducing to lower protein. It seemed to improve his thyroid function when he did this.

His original 80-100g recommendation was based on a study from the military, which consisted of 18-25 year olds who exercised a lot every day. However age and lifestyle definitely come into play when it comes to working out what adequate or optimal protein is for you personally.

The optimal liver function side of lower protein was my first big question and sticking point. No-one could answer it for me, but I think I’ve worked it out. Ray has said in the past that adequate protein was required  for the health of the liver and other organs. It’s also very necessary for estrogen detox.

Originally he based his definition of adequate protein on this military study. So in his revision for himself, adequate protein for one person may be 60 grams and for another it may be 130 grams. So it’s not a particular number that matters for liver function, it is whether that number is adequate for that particular person!

I don’t know about you, but I think this is a big relief!

If I feel like it, I can have a lighter protein day with just some fruit and dairy as long as I’m at least 50g (as this was the minimum for all adults.) Then I don’t have to feel guilty that I might be damaging my liver and other organs by not giving it the previously required 100g of protein. (Or what we THOUGHT was required.)

This is wonderful to know.

I know some people in our Private Facebook Group were struggling to get their protein to 100g, and try to do this every day.

Some other points to come out of the podcasts:

  • For someone middle age or older and who’s metabolism is slower, 90+ grams of protein may sacrifice longevity more so than 50 grams of protein. This is due to the anti metabolic effects of methionine, tryptophan and cysteine, and the mTOR activation caused by methionine.
  • He said a study showed that “adequate” protein is 13.8% of your calories, so with a 2000-2500 calorie diet, that’s around 80 grams.
  • (So for our 1,800 calories in the ZEN Beach Diet that is 62.1 grams.)
  • Best not to go under 50g however because protein deficiency increases muscle breakdown, which inhibits thyroid via certain amino acids. This lowers metabolic efficiency of liver and therefore messes with its detoxification abilities.

Working out your optimal protein level

So for those of us who are not 85 years old yet and exercise a bit, if you feel fine and healthy at 100g or more of protein, then stay there. If you don’t, then it’s time to experiment and find your own personal optimal amount. If you are not eating sufficient carbs with protein, you will be wasting protein anyway. So always aim for at least 2g carbs for every 1g of protein.

However one point I would make is that if you reduce your protein amount, make sure you replace it with CARBOHYDRATES and not more fat, because carbs will increase your metabolism and fats are likely to slow it down.

Some body signs along the way to help you determine your appropriate protein level:

Symptoms of protein too low…

  • Lowers thyroid function and therefore lower body temperature
  • Skin, hair and nail problems
  • Loss of muscle mass
  • Bigger appetite and increased calorie intake
  • Fatty liver
  • Weak immune system & therefore Increases severity of infections
  • Weakness & fatigue
  • Low blood pressure & low heart rate
  • Slow wound healing
  • Weaker bones
  • Poor sleep
  • Increase in body fat

Symptom of protein too high…

  • Intestinal discomfort and indigestion
  • Dehydration but also needing to pee a lot
  • Exhaustion
  • Nausea
  • Irritability & mood changes
  • Headache
  • Diarrhoea
  • Constipation
  • Weight increase (this is usually because the protein chosen has high fat as well)
  • Bad breath
  • Kidney damage
  • Temperature decrease too due to low thyroid function
  • Overload digestive system, liver and kidneys
  • Loss of appetite
  • Swollen legs or ankles
  • Muscle cramps

Thyroid Function

So as you can see, it affects temperature and thyroid function if you go too high AND too low. This is why it is important to find the just right amount for you.

I know for the small amount of exercise I do, the 100g of protein has worked well for me. My hair is growing well, skin is good, I don’t get overly hungry, I’m the weight I want to be. The only things in the too much protein list that I get occasionally are constipation and muscle cramps, which I fix with magnesium spray. And there’s nothing in the too low protein list.

So how about you? Do you think you will experiment – up or down?

Always learning.

Kristy x

weight loss

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ray peat diet

Ray Peat Diet Beginner Issues

When people first start on a Ray Peat diet, most find it confusing, overwhelming and contradictory to everything else they’ve ever learned about health.

Then some negative effects start to kick in. They start to wonder if this approach is any good at all. Isn’t a Ray Peat diet supposed to be great for your health? Why do I feel like crap?

At this point, most give it away.

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Ray Peat Diet

Ray Peat Diet

Ray Peat style diet made easy.

Do you frantically try and lose weight every year just before Summer?

With a Ray Peat inspired diet, THIS year is the LAST time you’ll need to do this.

You’ll also have:-

  • More energy
  • Better sleep
  • Better moods
  • Balanced hormones
  • Fast metabolism
  • No starvation
  • No intensive exercise (some exercise yes, but nothing horrid)
  • You get to have coffee, delicious fruit, ice cream and many of the things you love to eat, because they’re actually good for your thyroid and metabolism.


You will feel amazing!


Prepare to un-learn everything you thought you knew about health.

Others are charging hundreds, even thousands of dollars, for the same information.

You even get access to a Facebook support group to keep learning and asking questions!


Start today and feel the best you have in years!


For a  tiny price of only US$7.70 the ZEN Beach Diet ebook includes:

  • Run down of main points of Ray Peat diet information
  • A 7-day meal plan
  • Delicious recipes
  • Tips and hints for weight loss with this diet
  • A unique portion system to avoid calorie counting
  • Beautifully photographed and a delight to read
  • A Facebook support group

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Zen Beach Diet

Note: if you’d like a little more information first, head to the Ray Peat Beginners Guide.

Ray Peat Weight Loss

ray peat weight loss


Ray Peat weight loss is elusive for many, mainly due to following wrong advice. Hopefully by the end of this article you may figure out where you are going wrong.

Interesting reading in the Ray Peat groups recently and the study where a bunch of guys were given 6,000 calories and no exercise. It 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 Dr Ray Peat principles. (Anything under 2,500 calories was deemed to be an eating disorder! What?)

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Ray Peat Inspired Diet

happyny2017It’s been an eye opening last 6 months for me on the healthy food front and I’ve discovered most health information is wrong!

I’ve found a whole different angle of nutrition in a Ray Peat inspired diet. It’s based on nourishing, healing and nurturing your body. It supports healthy hormones, regulates your blood sugar, encourages repair and rejuvenation and is basically everything you need for a super healthy body, fast metabolism and easy weight loss/maintenance.

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How much caffeine in a cup of coffee

how much caffeine


How much caffeine is in a cup of coffee? Why is it important? Should we be drinking it at all?

The answer is 95mg in a standard cup of coffee; but my battle with the stuff has been comical. Because this is the story where I was swearing off it forever finally, and wait until you see the ending!

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