Tag Archives: weight loss journey

Fairy Blueberry Muffins – Ray Peat Inspired


Everyone loves Blueberry Muffins right?

I was trying to think of other things to have for breakfast instead of eggs, fruit and Greek yogurt or the 5 other options in my Zen Beach Diet book. All are fabulous choices but sometimes you want something that still fits the Ray Peat Inspired eating model, but is a little different. The fact that it can be eaten with the amazing protein filled cottage cheese and zesty marmalade is just an added bonus.

My aim was to have it full of fruit and minimise the starch, but still have it taste like a baked muffin. I think I got there! I’ve added Fairy to the name of my Blueberry Muffins because they are light and delicate and not the usual heavy doughy fare.

Have a go and see what you think.

Fairy Blueberry Muffins

Full of fruit and minimising the starch for a true Ray Peat Inspired delight.
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Breakfast
Cuisine: Healthy
Keyword: blueberry, Gluten free, Ray Peat
Servings: 4


  • electric beater
  • muffin tin


  • 2 large eggs or 3 small eggs
  • 1/4 tsp salt
  • 1/4 cup sugar
  • 1/2 cup potato starch
  • 1/2 tsp bicarb soda
  • 1 cup blueberries frozen or fresh


  • Ensure the eggs are at room temperature. (If I forget to take them out beforehand, I just dip them in warm water for a few minutes to take the chill off.)
  • Measure out your blueberries in a cup and leave them to defrost a little if using frozen.
  • Pull out your muffin tin and greaseproof baking paper. Cut 8 squares of paper (about 10cm x 10cm - about 4 x 4inches.) I also grease these with butter as these are delicate muffins that stick to everything. My first few attempts rammed this home to me!
  • Separate the eggs.
  • With an electric beater, whip the whites and salt until little peaks form. (About 3 minutes.)
  • In a bowl mix the egg yolks, sugar, bicarb soda.
  • Sift the flour over the egg whites and mix together carefully.
  • Then mix through the yolk mixture. (Try to mix the least you can but still have it combine because otherwise you squash all the air in the egg whites.)
  • Line each muffin section with paper then fill two tablespoons full of the mixture, keep doing this until all 8 are in the tin. Then top up each evenly by the tablespoon until all the mix is used.
  • Then drop a few blueberries in each and keep going until all the blueberries are used up. They will sink to the bottom while cooking but I found if I mix them with the mixture it squashes the egg whites more and makes the whole thing purple!
  • Bake at 180C (360F) for 15 minutes until just brown on top. Allow to cool for a few minutes before eating.
  • Store extras in an air tight container in the pantry overnight. Now I’m not sure how much longer they last than a day because we make this small batch eat some and then warm them up in the microwave and have them the second day. So if you keep them longer than this and they are still ok please let me know.

Also I use Potato Starch as it is the lightest Peaty flour that is not a grain, and we still get the delicate texture with all the egg whites and bicarb. However any type of self raising flour/light flour will work — you may just prefer another type of flour.

Alternative directions: The ‘I don’t have time to mess around’ method!

While I love the airy texture of the first method, I get that people may not have all that time to fluff around and may not have the electric beater either. So I tried it a different way and it still works. It’s not as fluffy but my husband prefers it, as he says it has more body to it.

So all we do is:-

  1. In a bowl throw in the eggs and salt (that’s both the whites and yolks) and use a stick blender or even use your blender or food processor and whip it up the best you can. Just for a few minutes so you can see the bubbles.
  2. Add the sugar, sifted flour and bicarb and whip some more until blended.
  3. Same method spooning into the paper and muffin tin.
  4. Same method to add the blueberries and to bake.

So a little easier to just blend and bake.

I like to serve these warm with cottage cheese and marmalade.

What will you put on yours?

Happy munching,

Kristy x

Sweet Treats Recipe Books

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Fat Burner HIIT

Fat Burner HIIT

Recent research and a few other influences piqued my interest to read a little about Fat Burner HIIT and test it to see if it actually works.

Fat Burner HIIT is actually recommended to those with PCOS, which seems like a huge mistake as it would raise stress in a person who’s health is already compromised.  Realistically most HIIT programs out there would be a mistake for most people – it’s brutal.

 So for those who don’t know,  HIIT is High Intensity Interval Training. Think fast sprints, trying to do fast burpees non stop for 15 minutes, and cycle sprints. Cross Fit peeps go to a whole new level of HIIT craziness and incorporate weights in amongst all that, at a fast pace in circuits of different exercises. It’s a sure way to wreck your thyroid, slow your metabolism, completely stress your body out. For some, it leads to illnesses like chronic fatigue and Hashimotos disease.

So you might be wondering why I’m even bothering to talk about this if it’s so bad for your health!

Well as with most things, it’s the dosage makes the poison. It’s also a bit of a warning for those who think it’s actually good for you and a subtle point – OVER HERE – in the right direction of what to do instead!

So for the last month, I’ve been trialling a super easy version of FAT Burner HIIT. After reading a really interesting study on it, I created a more practical sequence for the rebounder and one without any equipment, so we could all do it at home.

Two things are critical to its success:

– the brevity of the session and how often you do it.

The results have been a trimming of fat around the mid section, which is often a difficult area to move for most. And the true test as to whether this activity is good for your health or not, I’ve been measuring my body temperature throughout and it has been staying at its recovered high levels.

So this is a fantastic indicator that it is actually beneficial for health as well.

Just a quick recap for those who are new to my blog, a low body temperature often means your metabolism is low and thyroid function is compromised. All of these things lowered my body temperature:

  • Keto
  • Low carb
  • Low calories
  • Intermittent fasting
  • Exercising on an empty stomach
  • Coffee first thing in the morning
  • Running
  • Excessive exercise

So getting your temperature to 36.7C (98F) when you wake up and up to 37.7C (99.8F) after food is where it should be. Anything that lowers your temperature on an ongoing basis is bad for your health. It will lead to increasingly worse health issues, if you continue down that path.

FREE Bonus FAT Burner HIIT Guide

 I have written a little guide of exactly what to do in this new Fat Burner HIIT approach and I am giving it away for FREE to everyone who has purchased two or more of my Ray Peat Inspired books. It details the studies, the moves, the timing and a bonus study on when to do your walking for best health benefits and improving digestion.

Simply purchase any two of the Zen Beach Diet, One Ten Toned or Sweet Treats and the HIIT guide will be sent through.  It’s really important to be on board with all aspects of your metabolic health, rather than just trying to pursue weight loss. It encompasses eating, your habits, stress reduction, importance of sunlight, nutrient rich foods, the right exercise and more. You can learn all about this in my books, which are each under AU$9.95 (US$6.50 & GBP 5.15.)

Buy books here.

If you have purchased one book already (thank you!), then just buy another and the FREE guide will be sent through as well.

Let’s all get healthy and trim in the easiest, safest way.

Kristy x

PS: Images by www.adrianalfordphotography.com

Zen Beach Diet

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The Zen Beach Diet – New Book!

diet, healthy, metabolism, get fit, ray peat

After months of hard work and my kitchen/household turned upside down, I am excited to reveal my latest book – The Zen Beach Diet!

Thank you!

First of all I just wanted to thank everyone who has purchased my books in the past. It means the world to me and enables me to keep researching, experimenting and sharing my health discoveries.

What’s in it?

It’s based on my experiences with the Dr Ray Peat style of eating and solves the many questions about what to eat, how much to eat, and how exactly to lose weight with this diet. You’ll learn how to formulate a meal, exact macros, calories and how to balance your starch and fat intake.

The Zen Beach Diet also features information on what types of food to eat, how to measure your food without counting calories, a basic meal plan and a 7-day meal plan as a guide.

Delicious new recipes for breakfast lunch and dinner are also included like Tangy Beef Stir Fry, Bacon Cheesy Breakfast Scramble, Cucumber Cracker Stacks and more.

The major takeaway is how to incorporate so much fruit into your meals, which seems to be what people struggle with the most. The source of carbohydrates is an important feature of this style of eating. The diet is also perfect for those with thyroid issues such as hypothyroidism, a slow metabolism as well as PCOS sufferers. It focuses on hormone balance which is a critical part of optimal health.

Not only is it full of great information, it is also features some stunning beaches around the world taken by my husband and professional photographer Adrian Alford. Enjoy the amazing view as you learn how to finally get your health on track and into the Zen Beach vibe.

Where do I buy it?

Priced at only AU$9.95, (US$6.50, ₤5.15) it’s a PDF file of 34 mb and is available for immediate download here.

To your health!

Kristy x

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Daily exercise for health


Do you know how much daily exercise for health we are supposed to be doing? How much is too much, where it starts to negatively impact your health?

I was visiting my parents who live two states away and I have a running joke with my father, where I ask – “Dad have you been lifting your weights a little?” He always replies, “I’ll start tomorrow.” He has said this for the last 30 years!

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Low Fat Chewy Plum Fudge Recipe

plum fudge recipe

A diet for a fast metabolism includes sweet fruity treats, so this Chewy Plum Fudge recipe fits the bill.

When people start eating a Dr Ray Peat type of diet they think, “look saturated fat is protective so gimme all the ice cream, let me put butter on everything and what do you mean a handful of grated cheese at every meal may be too much?”

20 kgs (40lbs) overweight a few months later and they wonder what happened!

Saturated fat IS protective, but only in the right doses.

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What I eat in a day – Ray Peat Inspired

What I eat in a day

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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Cardio Workout at Home – High Metabolism

home cardio workout

This little cardio workout at home is about the limit of what needs to be done for health. Did you know that intense cardio can actually damage your health?

There is no exercise that can actually increase your metabolism per se, only exercise that can lower it – when it’s too hard and extreme it may damage your thyroid and engage stress hormones too often.

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Sweet Paprika Fish Pot Recipe with Mango

paprika fish pot recipe

White fish is one of the recommended easily digestible proteins in the Ray Peat style diet, so this Sweet Paprika Fish Pot recipe will make cooking it super easy for you.

I keep hearing this a lot in the Ray Peat groups and forums – but what can I eat? So this year, I’m going to find, share and create more food suggestions and recipes to make life easier for myself and everyone else.

I’m not a fan of long-winded, elaborate recipes, I prefer quick and simple, but you can still pick a herb or a spice that can change the dish completely and give it a little pizzazz.

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Dr Ray Peat Inspired Weight Loss

So interesting reading in the Dr Ray Peat 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 Dr Ray Peat principles. (Anything under 2,500 calories was deemed to be an eating disorder! What?)

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eat less exercise more

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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