Author Archives: slimbirdy

sun health weight loss

The Sun, Health & Weight Loss

A person online was asking about the ZEN Beach Diet and said “does it involve laying on the beach in the sun?” I think they were trying to be funny but it may have shocked them a little when I replied, “absolutely it does!!”

Many people are really not aware of the importance of sunlight and light generally, when it comes to their health. It is actually critical for both physical and mental health and should be a regular part of your lifestyle. That is, if your health is important to you.

Here are some of the benefits of sun exposure:

UVB is needed by the skin to convert cholesterol to vitamin D

(Vitamin D is necessary for Calcium absorption, so the sun supports healthy bones & teeth)

Assists with depression

Improves immunity

Stimulates metabolism

Reduced incidence of cancer

Daylight stimulates our ability to use oxygen for energy production

Kills bacteria

Improves sleep

Anti stress effect

Regenerates thymus gland (responsible for white T cell formation to fight infection)

Supports glucose metabolism

Reduces inflammation

So then without adequate sunlight and daylight, excess melatonin is produced in the body which makes the brain sluggish, turns off thyroid and progesterone production, and suppresses immunity and fertility.

How much do you need?

The rule of thumb is 10 minutes full skin exposure on both sides. So 20 minutes all up.

However shorter sessions of only a few seconds of bright light throughout the day is said to stop the formation of free radical chain reactions. Short bursts are probably better too for reducing skin aging.

Importance for health

Sun exposure is an important factor in the line up for optimal health. It is a prime example of how all the factors work together holistically to create health. You can be eating the perfect diet but if you live in a place where it is dark for 6 months, all of the necessary reactions can’t happen in the body to support the other great things you are doing.

For example: you could be eating all your dairy for calcium but then not absorbing it without the Vitamin D from the sun.

If you live in such a place and can’t get daily sun, investing in a red light is highly recommended as a substitute.

sun health weight loss

Story – Heading to the sun

Over 20 years ago, before I knew about Ray Peat and this health stuff, I actually moved from Geelong, Victoria to sunny Queensland where it is warm like Hawaii – specifically for the warmth and sun. Geelong is cold for 9 out of 12 months of the year. It was overcast and cloudy most days. I could tell it affected my mental health, as I would stay curled up in bed not wanting to get up because it was cold and dark. I wasn’t motivated to do much, and didn’t really have a great outlook on life.

Where as in Queensland the sun shines 95% of the time whether it is summer or winter. When you wake up every morning to bright sunlight streaming in your window, you bound out of bed ready to walk or work or just take on the world, bursting with optimism. The difference is profound.

ZEN Beach Diet

Knowing that it takes more than just diet and exercise is the reason I named my program the ZEN Beach Diet. It’s a whole list of healthy actions you do daily to create a lifestyle that supports optimal health. Essentially like being on the most fabulous beach holiday where you relax and enjoy, and get healthy in the stress-free process.

Always learning!


Kristy x

Thanks to Adrian Alford Photography for the images!

Zen Beach Diet

NB: Some great articles to read quoting Ray Peat on the importance of sunlight:

Using sunlight to sustain life.

Light is right.

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Constipation Help – Ray Peat Inspired

We recently conducted a survey in our private Facebook group and 60% of respondents said they experienced constipation some of the time with 40% of those advising it was quite frequent.

I usually write about issues that I have personally and how I overcame it, and this one is no exception. A weird thing happened a few weeks back where out of the blue, I felt like I was no longer having any urge to poop.

At all.

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meal plan ray peat

Meal Plan – Ray Peat Inspired

When you have issues with food, diets and weight loss, the thought of constructing a meal plan can be overwhelming.

For me personally, the less I focused on food in the past, the more successful I was in terms of weight control. I would just eat whatever, when I was hungry.

Then I started a blog about food, weight loss and diets and now am torturing myself a bit more!

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calorie intake a day

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

One of the most visited articles on the 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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baked chicken breast

Baked Chicken Breast – What about the PUFA?

This article is the answer to a question I’ve been asked many times – “But isn’t chicken full of PUFA?” So along with the answer, you also get a recipe for Baked Chicken Breast – so can you guess what my answer is going to be?!

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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 Carrot Salad

Ray Peat Carrot Salad


One of the first things you hear about when starting to follow a Ray Peat way of eating is the Ray Peat Carrot Salad.

I have included it in the meal plans of both my ZEN Beach Diet book and my 3 Day Summer RESTART books, because it’s a pretty important part of a daily routine.

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