RedStaR
Member
- Joined
- Jun 8, 2017
- Messages
- 145
This is my approach to some Ray Peat basics that I've come across on the forums, and additions. You may agree or disagree with the following, this is not a protocol, but a discussion in the end. So feel free to share your own thoughts and methods. I might post studies if needed later on. This list is not comprehensive
Exercise
I listed this first for a reason. Improves leptin sensitivity in muscle, cardiorespiratory fitness, insulin sensitivity, metabolism, thyroid function, BDNF release, endorphins, regulates neurotransmitter balance, hormonal profile, lipid profile, circadian cycle, waste excretion, releases growth factors, improves BMD, increases LBM, combats tumors, improves libido, improves erectile quality, reduces stress, prevents cognitive decline, alleviates anxiety, improves depression, improves ADHD, improves OCD, sharpen memory, boosts creativity, improves nutrition partitioning, increases calorie expenditure, lowers IL, increase joint strength, improves self-confidence, and that's just the start. Seriously, you could diet all you want, but if you are not exercising, you are missing out. We all know the jock or the exercise freak who eats twinkies and Nutella all-day, with great conditioning, youth, and excellent health. If you aren't exercising yet and tried everything for a health issue you have, then THIS is what you're looking for. I will also stress on both aerobic and anaerobic exercises. Studies are mixed as to which to start a session with, it depends on your goals, it generally doesn't matter. Overtraining is very real, don't overdo it.
Capsaicin (Cayenne pepper)
An alternative to Aspirin in some cases. Anti-inflammatory, reduces CVD, anti-oxidant, suppresses energy intake, increase in intracellular calcium levels, activates BAT, improves fat metabolism, stimulates alkali and mucus secretion (protective for lower GI, and against ulcers/bleeding), improves insulin resistance, improves lipid profiles. Sold in supplement form, but I prefer to garnish almost everything I eat with dried, ground Cayenne powder spice. CP has 30,000 - 50,000 Scovilles, not super hot, but you may need to work your way up. It took me 2-4 weeks before I could pour it on my food as much as I like.
Tadalafil (Cialis)
Surprised? Don't be. In addition to the awesome benefit of raging erections 24 hours a day at will, Tadalafil has shown to increase the T/E ratio, protect heart tissue, reduces fibroblast activity, improves BPH symptoms, improves LUT symptoms, improves hypertension, reverses cognitive dysfunction, improves penile ultrastructure and may increase penile volume, combats Ischemic Vascular Disease (IVD), improves endothelial function, reduces serum oxidative stress, improves spermatogenesis, and increases ejaculatory volume. Take 2.5-5mg/day, most studies used 5mg/day. I take 2.5mg/day personally, and they are almost as effective as 5mg/day in inhibiting PDE-5 (50-60% vs 80-90%), with slightly reduced adverse effects. Due to its long half-life of 17.5 hours, it reaches a SS concentration of 1.5x the dose after a week.
Leptin
The mother of all energy metabolic hormones. It plays a fundamental role in some important body functions including energy homeostasis, growth hormone release, regulation of neuroendocrine function, insulin resistance and metabolism, not just in surplus energy conditions but, most importantly, in the situations of insufficient energy and starvation. Obese mice injected with Leptin melt away the fat, recover from T2D, reverse lipodystrophy, and show significantly improved energy and mobility indicators. Some foods are thought to improve leptin sensitivity like leucine and capsaicin. It's important to note that Leucine almost deserved its own spot in energy metabolism, so take your BCAAs. Exercise and carbohydrate intake maybe the easiest natural ways of promoting leptin release and sensitivity. Remember that it's a balance, you want as high sensitivity of receptors as you can while ensuring periodic leptin release. This will keep the thyroid hormones flooding, suppress your appetite, and oxidize the fat. Too much leptin may cause leptin resistance, and you don't want that. If you were previously obese, went on long fasts, or overtrained frequently in the past, you may have leptin deficiency/resistance. You could try leptin therapy at home with Metreleptin (Myalept), start with 0.1mg/day, work up to 2.5mg/day, don't go for more than 10mg/day. Worst case scenario, nothing major happens. Best case, you are a new person. It's crazy expensive, you might be able to source it somewhere else.
Orlistat (Xenical)
Pretty self-explanatory. Take this on your Peat 'cheating-days'. Craving for some fried chicken, pizza, or Belgian waffles? Pop a Xenical and pass that evil PUFA right through your intestines. It might get messy if you dish it out, but some nuts or grilled chicken thighs with skin will be fine. This is what I use on a cheat day, and it certainly helps keep the weight manageable as well. Remember to only use it when you DON'T want to absorb the fat in your meal, but it's important not to use in your healthy choices.
I will post more studies on new experimentals, and other benefits of the existing ones as I come across them. Feel free to share your own.
Exercise
I listed this first for a reason. Improves leptin sensitivity in muscle, cardiorespiratory fitness, insulin sensitivity, metabolism, thyroid function, BDNF release, endorphins, regulates neurotransmitter balance, hormonal profile, lipid profile, circadian cycle, waste excretion, releases growth factors, improves BMD, increases LBM, combats tumors, improves libido, improves erectile quality, reduces stress, prevents cognitive decline, alleviates anxiety, improves depression, improves ADHD, improves OCD, sharpen memory, boosts creativity, improves nutrition partitioning, increases calorie expenditure, lowers IL, increase joint strength, improves self-confidence, and that's just the start. Seriously, you could diet all you want, but if you are not exercising, you are missing out. We all know the jock or the exercise freak who eats twinkies and Nutella all-day, with great conditioning, youth, and excellent health. If you aren't exercising yet and tried everything for a health issue you have, then THIS is what you're looking for. I will also stress on both aerobic and anaerobic exercises. Studies are mixed as to which to start a session with, it depends on your goals, it generally doesn't matter. Overtraining is very real, don't overdo it.
Capsaicin (Cayenne pepper)
An alternative to Aspirin in some cases. Anti-inflammatory, reduces CVD, anti-oxidant, suppresses energy intake, increase in intracellular calcium levels, activates BAT, improves fat metabolism, stimulates alkali and mucus secretion (protective for lower GI, and against ulcers/bleeding), improves insulin resistance, improves lipid profiles. Sold in supplement form, but I prefer to garnish almost everything I eat with dried, ground Cayenne powder spice. CP has 30,000 - 50,000 Scovilles, not super hot, but you may need to work your way up. It took me 2-4 weeks before I could pour it on my food as much as I like.
Tadalafil (Cialis)
Surprised? Don't be. In addition to the awesome benefit of raging erections 24 hours a day at will, Tadalafil has shown to increase the T/E ratio, protect heart tissue, reduces fibroblast activity, improves BPH symptoms, improves LUT symptoms, improves hypertension, reverses cognitive dysfunction, improves penile ultrastructure and may increase penile volume, combats Ischemic Vascular Disease (IVD), improves endothelial function, reduces serum oxidative stress, improves spermatogenesis, and increases ejaculatory volume. Take 2.5-5mg/day, most studies used 5mg/day. I take 2.5mg/day personally, and they are almost as effective as 5mg/day in inhibiting PDE-5 (50-60% vs 80-90%), with slightly reduced adverse effects. Due to its long half-life of 17.5 hours, it reaches a SS concentration of 1.5x the dose after a week.
Leptin
The mother of all energy metabolic hormones. It plays a fundamental role in some important body functions including energy homeostasis, growth hormone release, regulation of neuroendocrine function, insulin resistance and metabolism, not just in surplus energy conditions but, most importantly, in the situations of insufficient energy and starvation. Obese mice injected with Leptin melt away the fat, recover from T2D, reverse lipodystrophy, and show significantly improved energy and mobility indicators. Some foods are thought to improve leptin sensitivity like leucine and capsaicin. It's important to note that Leucine almost deserved its own spot in energy metabolism, so take your BCAAs. Exercise and carbohydrate intake maybe the easiest natural ways of promoting leptin release and sensitivity. Remember that it's a balance, you want as high sensitivity of receptors as you can while ensuring periodic leptin release. This will keep the thyroid hormones flooding, suppress your appetite, and oxidize the fat. Too much leptin may cause leptin resistance, and you don't want that. If you were previously obese, went on long fasts, or overtrained frequently in the past, you may have leptin deficiency/resistance. You could try leptin therapy at home with Metreleptin (Myalept), start with 0.1mg/day, work up to 2.5mg/day, don't go for more than 10mg/day. Worst case scenario, nothing major happens. Best case, you are a new person. It's crazy expensive, you might be able to source it somewhere else.
Orlistat (Xenical)
Pretty self-explanatory. Take this on your Peat 'cheating-days'. Craving for some fried chicken, pizza, or Belgian waffles? Pop a Xenical and pass that evil PUFA right through your intestines. It might get messy if you dish it out, but some nuts or grilled chicken thighs with skin will be fine. This is what I use on a cheat day, and it certainly helps keep the weight manageable as well. Remember to only use it when you DON'T want to absorb the fat in your meal, but it's important not to use in your healthy choices.
I will post more studies on new experimentals, and other benefits of the existing ones as I come across them. Feel free to share your own.
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