Category Archives: Diet

Metabolism Boosting Foods – Coffee

metabolism boosting foods

It’s true. There are metabolism boosting foods. Coffee is one of them. But in ALL cases they must be consumed in a certain way to trigger the metabolic benefit.

This fact is so important in that not only do you NOT get the proposed benefit of the metabolism boosting foods if you have it the wrong way, it completely turns around and bites you in the A#$ and becomes a damaging food.

Crazy huh?

This is why nutrition and diet is so confusing.  You can be talking about the same exact food and an article will state how categorically bad it is for you and be correct. Then another article will sing it’s praises and be totally correct as well.

It’s important to know both the potential upside and the potential downside. Also at what level of consumption the downside may be triggered, so that you can eat it, enjoy it and get the magical benefits it’s supposed to have.

Today I want to focus on coffee because this is one of the top metabolism boosting foods if done well.


Now I’ve actually written about this before detailing how to drink it for metabolic benefits you can read that article here.

I wanted though to reframe some advice I’ve previously given, to illustrate more closely how and when I have coffee now in late 2021.

Coffee is a metabolic stimulator. It revs up your metabolism, slightly elevating your heart rate and makes everything in your body move at a faster pace. Now this is great, so long as you have SUFFICIENT carbohydrates to support this faster pace. Which is the first important step to help in its processing. The second step is that the rest of your diet must be highly nutritious as well, because now your body is functioning faster – it’s creating skin cells faster, repairing organs faster, detoxing faster etc. Again if it doesn’t have the nutrients it needs to do this, then it all falls apart.


Take for example tooth decay. If you eat a mineral rich diet that includes your necessary calcium levels, get Vitamin D from the sun and eat other supporting vitamins, then eating sugar will not cause tooth decay. In the absence of the necessary nutrients though, the sugar will result in decay. Sugar is blamed but it’s not the presence of sugar that’s the actual cause, it’s the absence of nutrients.

Sugar is actually another one of the metabolism boosting foods, so this is an important point!

Now back to coffee…

Everyone seems to want to drink it first thing in the morning. The ideal time though would be about an hour AFTER breakfast. This is because it fuels your body first then gives a chance for everything to digest properly unhindered by excess liquid.

If you drink coffee at the same time as the meal, it may cause the stomach contents to empty too quickly. Leaving food undigested and potentially causing a whole cascade of other issues stemming from undigested food.

I can hear the chimes already, “but I thought you said you should have it WITH the meal?”

I know, that’s the theory but when you test the theory, how does it feel?

For me if I eat protein too early in the morning, it diverts energy away from elimination to focus on digestion of protein. It’s one of the hardest foods to digest. This results in constipation for me, every time. I also feel rather overfull and uncomfortable. So it’s not a feasible routine for my body to create optimal health.

It’s also not feasible to just drink coffee by itself even with milk and 2 sugars first thing in the morning. Two teaspoons of sugar are only 8g of carbs and you need at least 50g of carbs to support the metabolic increase. Cortisol is already naturally high in the morning and coffee without sufficient carbs will elevate it even higher for longer. Read more about cortisol causing belly fat here. Not the desired result.

So I’ve found a win/win that works for me.

Upon rising this is what I have:

  1. A glass of fruit juice – 26g carbs.
  2. A piece of fruit – a medium banana – 27g carbs.
  3. In my coffee – 2 tablespoons of skim sweetened condensed milk – 15g carbs.

So that’s a supportive 68 grams of carbs to help with the metabolic boost of coffee.

Usually within half an hour there after, nature takes it’s course and all is well.

Breakfast time

So it’s about the 10 – 10:30am mark that I feel hungry and in need of a full protein breakfast. Lunch is then about 1:30pm and the second and last coffee of the day is at 2:30pm. When I do this, everything seems to flow really well. I don’t feel cortisol stress or overly hungry.

When I’ve explained this in our private Facebook group, I’ve had replies like, “that’s great to know, I can only do coffee first thing too.” But I want to emphasize that it’s NOT JUST coffee first thing. This carb support component is critical to it being beneficial to you or being harmful.

Another comment was “when I have my coffee in the morning, I don’t want to eat anything else until at least 2pm.” Again this is not a helpful habit as far as your metabolic rate is concerned. There are two problems with this – one is that your body is conserving energy and running on stress hormones if you are not hungry all morning. This is a bad sign. Secondly we need nourishment, especially with protein in the morning hours of the day. I understand if you can’t have it first thing, I can’t either. But any time from about 9:30am to 10:30am is a good idea – it depends when you get up of course and have your carb supported coffee.

So onward then armed with more knowledge on how to create your happy body.

Don’t forget to join our private Facebook group to ask more questions, if you haven’t already!




Relevant articles here:-

How high cortisol causes belly fat

How to drink coffee for a fast metabolism


weight loss

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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 and 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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Dairy, Big Boobs and Belly Fat

Dairy and Belly Fat

Does eating dairy foods give you big boobs and belly fat?

In my experience – yes it does. But let me explain why I’m not quitting dairy altogether.

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Lose weight – Summer Diet RESTART

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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High Protein Rice Salad

High Protein Rice Salad

I just wanted to show everyone how I am incorporating more fruit and protein into my meals with this High Protein Rice Salad.

Once you measure out all the components too, it shows how easily the fat portion rises quickly, even when I am really trying to keep all added fat to a minimum. (There’s more than enough in the food itself.)

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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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Sweet Treats Recipe

Easy Desserts Sweet Treats Book


Months in the making, this Sweet Treats recipe book is a collection of fruit based and gluten free easy desserts.

Kristy Alford has been eating according to Dr Ray Peat principles for about three years. She has successfully increased her body temperature, metabolism and cleared all of her hypothyroidism symptoms caused by a keto diet. Symptoms included her hair falling out and feeling cold all the time. To read the complete list of symptoms click here.

Central to that success is the use of fruit and sugar correctly as a main carbohydrate source. This book is a small collection of beautiful easy desserts and recipes that she created.

What’s in it?

It features puddings, cakes, a parfait, ice cream, custard and more. As well as a unique solution to a slice base, that is not nuts or the traditional flour or biscuit options. There are just over twenty recipes and it is spectacularly photographed by her husband, Adrian Alford, bringing the dessert creations to life.

There are also snippets of Dr Ray Peat inspired information and stories of finding the right ingredients, when just sticking everything together with nuts is no longer favoured!

It’s priced at only AU$9.95, (US$6.50, GBP 5.15) and is a 32 page PDF file of 35 mb.

Cook, eat & enjoy; the Sweet Treats recipe book is  available now for immediate download HERE.

Dessert Recipes

Other books

This book is part of the five book series on the Dr Ray Peat style of health and a fast metabolism written by Alford. The others include One Ten Toned which is a home workout plan. This book explains how traditional exercise is lowering your metabolism. It also details what to do instead.

The third book, called the ZEN Beach Diet, is the eating plan using Dr Ray Peat principles to achieve metabolic health while losing weight at the same time.

The fourth book called the FAT Burner HIIT Guide is short guide showing how frequent movement throughout the day aids weight loss.

And the fifth book called the 3 Day Summer RESTART, takes the principles from the ZEN Beach Diet and simplifies it even further. A diet plan that’s easy to stick with, is one that will last long term.

Read more about all books here. 

(Note: a majority of these recipes are new and will not be published on the website. All free recipes previously created can be found here.)


Purchase any two of my three Ray Peat Inspired books & receive a BONUS Fat Burner HIIT guide to ramp up your weight loss without damaging your health, absolutely FREE.

That is, I will manually send you the Bonus Guide when I see the sale come through for any two of the Zen Beach Diet, One Ten Toned or Sweet Treats

zen beach diet

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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 (4 months,) I have been trying to have only 20g fat a day, (10% of my 1,800 calories,) which 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 – 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 to see what’s what, and if anything needs adjusting.

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