lindsay
Member
visionofstrength said:I hope this helps, narouz....
Here are Ray Peat's suggested daily allowances --- which Jennifer has coined (earlier in this thread) as the RDA (Ray's Daily Allowances) --- for the various Peatian foods and supplements, gathered mostly from email exchanges.
If you're gaining weight as bodyfat, or having other metabolic issues, just ask yourself, are you getting Ray's Daily Allowances?!!
UNCOUPLERS
MINERALS
- Thyroid: 40 mcg T4/10 mcg T3 once a day; 3 mcg T3 every few hours. Chew it up before swallowing.
Coffee: equivalent of 18 cups regular strength, 4.5 cups at 4x strength
Aspirin: 1 gram either in morning OR at bedtime, .5 grams every four hours through the day
Sleep: 8-8.5 hours, sound without panic, nightmares, or frequent waking
Red light: 750 watts clear flood incandescent, as needed depending on season for a total of 15 hours daylight.
CO2/bicarbonate: supplement with breathing or ingestion as needed, until 5-6% in exhaled breath;
PROTECTIVE STEROIDS
- Magnesium: 2 grams spread over the course of the day, to bowel tolerance, preferably in milk (27 mg per cup) , coffee (7 mg per cup) or magnesium bicarbonate (~50 mg per ounce).
Calcium: 5 grams spread over the course of the day, to bowel tolerance, preferably in milk (305 mg per cup) or calcium bicarbonate (~35 mg per ounce).
Sodium: salt food generously to taste
Potassium: one quart of orange juice.
NAD+/NADH (anti-lipolytic)
- Progesterone: men - one drop men (3 mg); women - three drops (10 mg). frequency: as needed to resolve symptoms, provided thyroid (and for men DHEA/testosterone) is also supplemented in balance.
DHEA/testosterone: men - trace amount (5 mg) mixed with drop of progesterone; frequency: every few hours as needed to resolve symptoms (i.e., low testosterone).
GSH/GSSG (Tissue oxidation)
- Niacinamide: 250 mg every few hours
Aspirin: see above, uncouplers.
FAT
- Thiamine: 300 mg every few hours
DMSO/MSM: if needed for therapeutic purposes
Methylene blue: suggested dosage not yet referenced in Peat's email. Studies say 2 mg/kg of bodyweight is safe.
PROTEIN
- IMPORTANT: 0-2% unsaturated fat!!!
Coconut/MCT oil: a teaspoon several times throughout the day, depending on activity and energy requirements.
Egg yolks: for fat soluble nutrients, one or two, depending on bodyweight
Liver: for fat soluble nutrients, once a week, or every few days, depending on bodyweight
SUGAR
- 2-3g/kg of body weight, divided into doses every two hours.* More if very active.
Gelatin: 6 tablespoons a day (42 grams protein)
Nonfat milk/cottage cheese: the rest
Potato juice: if digestion is impaired.
Very lean meat with cartilage intact: occasionally.
VITAMINS
- At least equal to protein intake. More if high cortisol or adrenaline.
Orange juice: 1 liter per 70 kg of bodyweight; ripe, no pulp.
Nonfat milk (lactose) or fruit sugar (fructose): the rest
TRACE MINERALS
- A: 5,000 IU; increase as needed if high stress
D: 1,000 IU; in 5:1 proportion to Vitamin A.
E: 100 mg/70 kg bodyweight, increasing with age when iron stores increase [Edit per johns74: can in theory decrease to 0 when PUFAs and iron are minimal]
K2: 15-45 drops depending on liver function.
ENDOTOXINS
- A few oysters once a week, or scallops.
- Raw carrot; 1 per day, grated and then rinsed chewed well, with salt and coconut oil.
Activated charcoal: if digestive upset, 1/4 cup.
*See haidut's posts on protein dosing:
viewtopic.php?f=75&t=4085&p=49284
viewtopic.php?f=75&t=4099&p=49517
Here's my take on Ray Peat and what I do (note - I am a bad Peatarian. I like to drink wine and I have trouble with eating enough of most protein sources, but I do my best):
Thyroid - only necessary if you have a definite endocrine issue. Otherwise, try solving low thyroid with diet first. I have bad endocrine issues, so I've been taking about 2 grains of Cynoplus (with a brief interlude on Thiroyd) for about a year and 4 months.
I regularly drink 8 to 12 oz. of espresso per day as needed, with sugar and milk (or cream) - I switched to espresso a few years ago and it has made a huge difference in how I feel. If I am feeling "meh" mid day or early afternoon, a 4 oz. espresso with some milk and sugar makes a huge difference.
I stopped taking aspirin a few months ago because I didn't feel any difference taking it.
Sleep - I try to get 8 hours every night whenever I can (which is usually every night). I listen to music to help me fall asleep. Or use ASMR (Maria's GentleWhispering works like a charm).
Red Light - I go outside to get my sunlight and use incandescent lights at home. This seems to be good.
Co2/bicarbonate: I regularly drink homemade seltzer water (we have a soda stream) mixed with juice. It's lovely. I also took up yoga and switched to walking (as I can breathe through my nose while doing it)
Magnesium - I seem to get enough from my fruits/juices and espresso (one of the reasons I switched to espresso)
Calcium - I disagree with 5 grams. I think 1,000 mg - 2,000 mg per day is plenty and prefer hard cheeses to milk.
Sodium - I eat salt to taste
Potassium - I drink a lot of OJ and eat oranges. Sometimes potatoes in broths too.
Here is my supplement list:
Vitamin E - about 1600 units per day, give or take
Progest-e - average one bottle every couple of weeks (taken on the gums)
Ox Bile - to help with my lack of gallbladder
Pregnenolone - occasionally, when my supply of progesterone is low
Cascara Sagrada - small amount daily to help with bowel movements
Activated Charcoal - as needed, but not daily
Vitamin K2 - Carlson's brand, 5 mg per day with fat intake (usually cheese) I hate liver, so I need to supplement K2 and should buy more vitamin A soon
Food - I eat according to my cravings, but my diet regularly includes:
coffee with milk and sugar
eggs
fruit - oranges, pomegranate, grapes, seasonal fruits
OJ - I drink OJ or other organic juice when I am thirsty (this is how I get the majority of my sugar)
seafood - I've been eating sushi rolls a lot lately because I've been craving them. Not RP approved, but they digest easier for me than ruminants and I take Vitamin E with my raw fish; also eat shellfish regularly
gelatin - I just made bone broth; try to eat a bowl of that per day and eat occasional gummy snacks
cheese - lots and lots of cheese. my bedtime snack is about 3 or 4 oz. of hard cheese. I've been craving it since I had my appendectomy in September. It was the first food I wanted to eat again. I live for cheese (well, not really, but I really love cheese) - favorites include: gouda, cheddar, ricotta, havarti, whatever strikes my interest.
I like to drink white wine. Now that I take progesterone, I don't notice any estrogenic issues with alcohol. It helps me destress, along with yoga.
I use Coconut oil when I need for cooking.
I'm still not fully where I want to be, but I definitely feel better. I gave up trying to constantly eat more calories when I gained about 25 lbs. my first few months into a RP way of thinking. Thyroid helped me to transition to muscle rather than fat, but I still have to watch my weight. I listen to my body above all, because if it needs more food or nutrients, it usually lets me know.