New to Peat: How to get started?

Disclaimer

There is no such thing as a Peat protocol. There are some strict recommendations, as to avoid PUFAs, and there are many recommendation that are applicable to a majority. Bottom line is: avoid stressors (avoid things that are bad for you) and improve metabolism (do what is good for you). What exactly is good and what is bad for each is partly individual, and even this can change with time.

You won't get an accurate understanding of Ray Peat's ideas from reading in the forum. You need to read his works (see the articles on http://raypeat.com) and listen to his interviews. Quite a few of the interviews have been transcribed. Further resources are his newsletters and the advice he gave people in emails.

The amount of information Dr. Peat provides is overwhelming, and at first, it is confusing for many, as so much contradicts current dogmas. This wiki-page shall give you pointers to specific topics and help you find relevant discussions in the forum.

When reading in the forum please be aware that the members are expressing their interpretations of Peat's work, and some even present contradicting ideas and fall short of making this clear.

It is you who is responsible for your health. Educate yourself and take your decisions. People in the forum may help you on your journey with valuable advice, but it is you who has to evaluate if a piece of advice is applicable to your situation.

Diet

We have a thread on food choices and general guidelines. A word of warning: the healthiest food is no good, if you don't digest it well. Take it easy when making changes to your diet, especially if you come from a restrictive diet. Make small changes, one at a time, and observe the effect. And finally, enjoy your food! This is not a perfect world with a perfect food supply. It is advantageous to avoid certain foods and food additives, such as carrageenan, but don't become too restrictive in your diet or orthorectic. Some foods are (in theory) better than others, but it's not worth to stress out about it, unless it is worth it for you (e.g. because you are sensitive to something). Find the right balance with the food choices you have (regarding availability and personal health situation) and the stress it costs to micromanage everything.

You find discussions about specific foods and macros and micros in the Diet forum. Also see (***comment still to add: list of safe foods - Amazoniac?)

Managing stress and sleep issues

Sleep

Bad sleep and waking up during the night is a sign of low thyroid function and/or low blood sugar.

If the thyroid is low, people rely on stress hormones (adrenaline, cortisol). When it gets dark stress hormones raise, and at some point people wake up. Another factor contributing to this is endotoxin in the gut causing inflammation.

Dr. Peat recommends (** add links)

Carrot Salat

improving liver glycogen storage

avoiding blue light in the evening.

Anxiety and panic attacks

• causes??

• remedies??

• panic attacks

Starting thyroid supplementation

Dosage directions.

The body does not react to thyroid hormone? Possible causes:

• Cholesterol is too low. One of the basic functions of thyroid is to turn cholesterol into progesterone, pregnenolone and DHEA. Total cholesterol should be at least 160, preferably 200, before starting a thyroid supplement.

• Not enough protein (RP often recommends recommends 80-100 g. One of the studies he referenced showed that protein intake below 1 g/kg bodyweight increases PTH).

• Magnesium deficiency - Thyroid makes your cells able to use magnesium and so take it up, but a big organ like your skeletal muscles and bones can take up so much from your blood that your brain and heart and such have trouble getting the magnesium they need to respond to the thyroid, and then you get an exaggerated stress and adrenalin reaction. Salt lowers adrenaline, improves magnesium retention and increases metabolism.

• Deficiency in vitamins: vitamin A, B vitamins...

• Interference from iron or carotene.

PUFA in tissue

Takes four years for a complete turnover to take place.