> [POTATOES] The carotene in sweet potatoes can make them harder to digest. Well cooked white potatoes, such as russets, are very nutritious, and the (cooked) juice is just something for people with extreme metabolic or digestive problems. The juicer I had was the kind that's commonly used for juicing carrots, and it was inexpensive. I don't think it was anything near 700 watts, that's nearly a horsepower, more than enough for a big cement mixer. > [NON-MAGICAL MUSHROOMS] Since reading about the chemicals in mushrooms I stopped eating them, but using them occasionally is o.k., probably better than many [[vegetables]]. > [THYROID FROM FOOD] Yes, people used to get very significant amounts from fish heads, chicken necks, various stews and sausages. I knew Norwegians who lived in fishing villages and ate fish head soup every week who said all their relatives were healthy into their 90s. > Orange juice and other sweet fruits (with very little [[starch]]) would be best. The muscle meats and starches don't provide a good balance of minerals and amino acids (high in phosphate, tryptophan, and cysteine, for example). Shellfish provide trace minerals that are often lacking from other foods. Mercury content is high in the big (old) fish, but not in the small shellfish or small fish such as cod and sole. You are probably deficient in [[calcium]], so gradually adding cheese, [[eggs]], and [[milk]] could be helpful. > Yes, squid is very good, with selenium, copper, etc. Some people say that goat's [[milk]] is good after they have had trouble with cow's [[milk]]. The food the animals eat can contribute allergens to the [[milk]]. I use pasteurized [[milk]] because the dairies in this region with raw [[milk]] happen to use feed that give the [[milk]] a bad taste. If you think you might have a real [[milk]] allergy, you should start with just a drop or a sip. Adding [[sugar]] or honey (if you aren't allergic to honey) will decrease any allergic reaction to the [[milk]]. > There isn't any MSG in [[gelatin]], but the purity of the product is important. It's best when you extract it yourself, in things like ox-tail soup. [[Sugar]] helps the [[thyroid]] function, so can improve your blood [[sugar]] stability. Hypothyroid people are sensitive to even small amounts of lactic acid, since it tends to deplete the liver's glycogen stores. Squid amino acids are similar to other muscles, but the trace minerals are helpful. > Since cholesterol is the source of [[progesterone]] and [[testosterone]] (and [[pregnenolone]], [[DHEA]], etc.), and [[sugar]] increases it, having [[fruit]] rather than [[starch]] might increase the hormones. Those hormones, antagonistic to cortisol, can help to reduce waist fat. Chard, collard, and kale are good greens. > Usually the low carbohydrate diets have a high ratio of phosphate to [[calcium]], and I suspect that your present diet does, too. If you powder some eggshells, that's the best way to supplement it, but two quarts of [[milk]] per day would be best, providing adequate [[protein]] and a safe ratio of P to Ca. [[Seafood]], especially oysters, shrimp, squid, etc., would provide the [[iodine]] and selenium you need for good [[thyroid]] regulation. Increasing fruits in place of bread would increase blood [[sugar]] stability, and would provide [[vitamin C]] in a safer form. Taking your temperature before and after breakfast helps to interpret your circadian hormone cycle---hypothyroid people often have very high adrenaline, cortisol, and other stress hormones during the night, causing the temperature to be higher before breakfast than after. A daily raw [[carrot]] often helps to balance [[progesterone]], cortisol, and estrogen, by improving intestine-liver functions. > It's best to have more [[calcium]] than phosphate, and your diet is deficient in [[calcium]], and heavy on phosphate, and that by itself can cause serious stress. Cheese would be a good way to get enough [[calcium]], if you don't use [[milk]]. Eating [[protein]] by itself can cause a big surge of cortisol. Preceding the [[protein]] with some carbohydrate makes the [[protein]] go farther, otherwise under the influence of cortisol a lot of [[protein]] is used just for energy. Your diet might below in [[vitamin A]], so it would be better to have [[eggs]] for breakfast, preceded with a generous amount of orange juice. Bananas can be seriously allergenic, apples are allergenic for some people, but not as intensely as bananas. Well cooked potatoes, with butter or cream,are a very good way to get carbohydrate, if you aren't allergic to them, because they contain a good balance of amino acids, too, as well as minerals and B vitamins. > I normally use pasteurized (and homogenized) [[milk]], and I know people who do best when they use ultrapasteurized [[milk]], and many people who, especially in certain seasons, don't tolerate raw [[milk]]. Cows' bacteria change according to what they are eating, and sometimes even the low level of bacteria in pasteurized [[milk]] can upset the person's intestinal balance of bacteria. I advise against eating the solid parts of coconut, as a regular part of the diet, and recommend the deodorized refined oil, because so many people are allergic to the proteins (and starches) of coconut. My November newsletter, below, will explain why people tend to lose weight on [[milk]] and [[sugar]]. > For a while, the [[vitamin A]] is very important, and the [[PUFA]] isn't crucial in the short term, so 2 or 3 [[eggs]] would be o.k., though in the longer run it's good to eat liver about twice a month, limiting the daily [[eggs]] to one or two. The type of cheese doesn't matter much as far as [[calcium]] goes. If you don't get much sunlight, and during the winter, a [[vitamin D]] supplement is necessary to use the [[calcium]] effectively. Plain white rice, well cooked, with butter is o.k. The [[calcium]], [[vitamin D]] and [[vitamin A]] will greatly improve your immunity,the colostrum wouldn't be necessary. > [POTATOES VS BANANAS: Potatoes can feed bacteria in the gut resulting in endotoxin and [[serotonin]] production; bananas contain [[serotonin]] -- yet which of the two is the lesser evil?] Potatoes are much better, unless you’re allergic to them (it usually goes with allergy to tomato and bell peppers). > They [conjugated linoleic acid (CLA) and Butyric acid] aren’t necessary, but the CLA in cream and butter are probably responsible for some of their good effects. I use 1% [[milk]], some butter and hydrogenated coconut oil, to keep polyunsaturated fats to a minimum. > [Salt cravings] There are some very salty cheeses that help to satisfy [[salt]] appetite, for example pecorino or feta; sometimes I add [[salt]] to cheeses such as gouda, emmental, mozzarella, or cheddar. Sometimes pork rinds, chicharrones, are good for a salty snack; I usually heat them in coconut oil and then drain them, to remove some of the pork fat. Orange juice, guavas, watermelons, cherimoyas, cooked apples, cherries, and ripe papayas are good sources of [[sugar]] to have regularly. > [Low [[testosterone]], high cholesterol] The problem with chicken is that the fat is highly unsaturated, and the meat provides very little [[calcium]]. [[Milk]] and cheese have a much better ratio of [[calcium]] to phosphate. Having the carrots raw (shredded, with a little olive oil, vinegar, and [[salt]]) would help with the hormone balance, and protect the intestine against [[inflammation]]. Supplementing [[pregnenolone]] wouldn't have the risk of the [[DHEA]] being converted to estrogen, which tends to happen when [[thyroid]] function is low. A small supplement of Armour [[thyroid]] or the equivalent could quickly lower the cholesterol, and since cholesterol is converted by [[thyroid]] into [[pregnenolone]] and [[DHEA]], that would probably help the [[testosterone]]. Some shellfish (oysters, shrimp, squid, etc.) or low fat fish would provide trace minerals that might be lacking in your diet. Several [[eggs]] per week, or liver once a week, can help with other nutrients that are probably deficient in your present foods. Well cooked potatoes, with butter or cream, [[fruit]], and well cooked greens are other foods have vitamins and minerals that are helpful. > [Asked him about sodium thiosulfate, for detoxification purpose:] I think it would be better to use foods for that purpose, especially fibrous foods; cooked mushrooms, raw carrots, and citrus foods might be helpful. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-214235) > [Is there a safe way to lower the Homocysteine level in the blood?] A diet rich in folic acid, B12, B6, and good thyroid function. Milk, eggs, orange juice are helpful foods. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-229430) > Colostrum is probably o.k., but increasing glutathione isn't necessarily evidence that something is beneficial; it's a common reaction to injury. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-230414) > Too much liver can inhibit thyroid function, so the amount depends on the individual. I think there are other reasons, but the high A content is the main one. A high ratio of phosphate to calcium contributes. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-230414) > [Asked Ray about his ideas on vegetarianism and how key that is to the Gerson diet outcomes.] The ratio of potassium to sodium, and the avoidance of polyunsaturated oils, were basic principles of Gerson’s. I think his objection to milk and cheese was based on their high fat content, and the addition of salt to cheese. The nutritional composition of milk from grass fed animals is very similar to that of the grass they ate, apart from the saturation of the fatty acids. The current ideas of the Gerson diet don’t accurately reflect Gerson’s ideas; for example, the book his daughter published about 20 years after his death advocated using linseed oil, on the pages where he had warned in capital letters against using any oil, and she claimed that she had found information in his office indicating admiration for Johanna Budwig’s ideas, including the use of linseed oil. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-250455) ## Meal Frequency > Small meals help to increase the metabolic rate, single big meals increase fat storage. > There are just occasional intervals when I'm not eating---cafe con leche several times a day, other things in between. > Frequent meals are helpful during [[hypothyroidism]], and help to prevent obesity, but when the [[thyroid]] and liver are working, 2, 3, or 4 meals are good. For me, 2 meals and some snacks are most convenient. Orange juice is good by itself. > Yes, as the metabolism gets more effective, you don't have to eat as often as when you are starting to change. At first, when glycogen isn't being stored, temperature will rise and fall situationally. ## Fiber > Cellulose is the safe fiber, and (boiled) bamboo shoots are another safe fiber. My May newsletter, below, has some information about the effects of other fibers, including pectin. If the fruits don't cause digestive problems, such as gas, then the fiber is good. Apples and pears are often so fibrous (because of incomplete ripening) that the fiber can be harmful. > They aren't necessary [FIBER], for example [[milk]] supports abundant bacterial growth that creates bulk, but when there are digestive and hormonal problems because of bad intestinal flora, the fibers of [[carrot]] and bamboo shoots have a disinfecting action. The carrots must be raw for that effect. > [Fiber-free diet possible?] I’ve had a fiber-free diet for many years. > [Differences between mushrooms and carrots, why somebody may not be able to tolerate carrots but okay with mushrooms?] > I think it depends on a person’s intestinal bacteria, but there are some potentially irritating or allergenic chemicals in carrots that don’t occur in mushrooms. Cooked bamboo shoots are another alternative to carrot. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-237359) [Do you eat fibers (carrot/mushrrom/bamboo) alone or with other foods? Does adding other foods negate the beneficial effects of the fibers?] I always have them with other foods; the intestine makes appropriate adjustments when the diet is consistent. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-238453) ## Macronutrients (Carbs, Proteins, Fats) & Their Ratios > [How much starchy food is safe?] There isn't enough information to judge, but a fair part of the carbohydrate should be in the form of sucrose, [[fructose]], and/or lactose. If it's well cooked, and eaten with butter, it's probably safe for many people. > When [[starch]] is well cooked, and eaten with some fat and the essential nutrients, it's safe, except that it's more likely than [[sugar]] to produce fat, and isn't as effective for mineral balance. > [[Starch]] is less harmful when eaten with saturated fat, but it's still more fattening than sugars. > People can do well on high or low fat or carbohydrate, but when the carbohydrate is very low, some of the [[protein]] will be wasted as fuel, replacing the missing glucose. > I have often had a gallon of orange juice in a day, with 100 grams of other [[sugar]], and didn't see any problem, even while being sedentary. If your metabolic rate is high, with a pound of [[sugar]] you will still have an appetite for quite a bit of fat and [[protein]]. > That depends on your size, metabolic rate, and activity, and the other nutrients, but I sometimes have more than that [400 G OF CARBOHYDRATE], including the [[sugar]] in [[milk]] and orange juice (and I'm about your size, and very sedentary). The [[fructose]] component of ordinary [[sugar]] (sucrose) helps to increase the metabolic rate. I think a person of average size should have at least 180 grams per day, maybe an average of about 250 grams. > [[Sugar]] helps the liver to make cholesterol, switching from starchy [[vegetables]] to sweet fruits will usually bring cholesterol levels up to normal. If the fat is mostly saturated, from [[milk]], cheese, butter, beef, lamb or coconut oil, I think it's usually o.k. to get about 50% of the calories from fat, but since those natural fats typically contain around 2% polyunsaturated fats, I try to minimize my [[PUFA]] intake by having more [[fruit]], and a little less fat, maybe 30 to 35%. > [SUGAR] Appetite should be the basic guide. When your liver has enough glycogen stored, sweet things aren't appetizing. > Although we can make our own fats from sugars, I think it's good to have some fat in our food, because of its effects on the intestine especially. Experiments on an isolated loop of intestine, measuring the nutrients entering the bloodstream, showed that relatively simplified mixtures of nutrients were poorly digested. Fat, [[protein]], sugars, and minerals, in combination, activated the intestine, increasing the digestion of all of them, when they were present at the same time. If the fats are mostly saturated, as in butter, coconut oil, or beef or lamb fat, roughly a third of the calories is good, but the ideal proportion probably depends on the specific foods and the person's level of activity. Increasing either fat or [[sugar]] can have some specific therapeutic effects, but when more information becomes available about the composition of particular fruits, I suspect that the ideal balance of nutrients will lean toward the sugars, supported by ketoacids and short-chain saturated fats. The polyunsaturated fatty acids, which break down into toxic fragments and free radicals and prostaglandin-like chemicals, are--along with bacterial toxins produced in the intestine--the source of the main inflammatory and degenerative problems. [[Sugar]] and the minerals in fruits are fairly effective in keeping free fatty acids from being released from our tissues, and the fats we synthesize from them are saturated, and aren't likely to be stored as excess fat, because they don't suppress metabolism (as polyunsaturated fats and some amino acids do). The minerals of fruits and [[milk]] contribute to metabolic activation, and prevention of free-radical damage. > The fats in meat and cheese can be minimized by choosing low fat types, and skimmed or 1% [[milk]] can be used. > It's mostly from large fat meals, at first, but then it is increased by stress, and builds up over time. [AMOUNT OF FAT EATEN PER MEAL TO ACTIVATE THE [[RANDLE CYCLE]], EVEN IF IT'S SATURATED] > [NAUSEOUS AFTER HIGH FAT MEALS] [[Diabetes]] tends to interfere with the activity of [[thyroid]] hormone, and low [[thyroid]] function is closely connected to gall bladder problems. It's important to have some carbohydrate with [[protein]] foods, to prevent decreased blood [[sugar]] symptoms. > [GRAVITATING TOWARD HIGHER FAT RATIO] Increased metabolic rate could increase fat appetite. > [HIGH FAT VS HIGH CARB] Because of the harmful effect of [[PUFA]], I think it's good to keep all fat intake somewhat low, because even butter and coconut oil contain about 2% [[PUFA]]. Fruits and [[vegetables]] have [[sugar]] in a good balance with the minerals needed to metabolize it. > [40 Grams of fat a day enough?] I think that's enough, having a little with the other foods is best. > [Do you think someone eating 5000cals and 8g [[pufa]] is equivalent to someone eating 2500cals and 4g [[pufa]]; both being weight stable] I think so. < Also see [#[[Protein]]](https://archive.ph/OJZkW#Protein) > > Growing children need quite a bit of protein containing tryptophan. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-230414) ## Minerals and Vitamins > I think it's good to choose foods with a high ratio of [[calcium]] to phosphorous. Supplementing [[calcium]] (and often [[vitamin D]] is needed too) is usually necessary with the typical modern diet. > If your temperature increases quickly after eating, that's good. I often eat a kilogram or more of oranges in a day, 150 grams of [[sugar]] per day wouldn't be excessive. > Keeping the TSH a little lower is the best way to assure balance of the minerals, since it helps with the retention of sodium and magnesium. Drinking milk and salting food to taste will provide a good balance when the stress hormones are low. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-230414) ## Ray Peat's Diet > Over the years I averaged a gallon a day, and I liked to eat butter, fat meat, ice cream, and thick cream in my coffee, so 1% [[milk]] had enough fat. I didn't like the taste of skimmed [[milk]], and the available 1% happens to be pasteurized. In Mexico when I get it from the farmer, I don't know how much fat it has, but on average it's probably similar. > I used to drink at least a gallon of 2% or 3% [[milk]] daily, and often ate more than 5000 calories, but when I'm completely sedentary for more than ten hours daily, my energy requirement is much lower. The calorie intake should be balanced to your heat production and activity. > I find that I need almost a pint of orange juice to balance one egg. > Our foods usually contain enough [[PUFA]], unavoidably, to make fats matter to some extent. After about twenty years of carefully avoiding them, I'm still getting about 2% of my fat as [[PUFA]] (beef, oysters, [[eggs]], etc.). That's why I'm making an effort to increase my [[sugar]] intake, to displace some fat. > [[Eggs]] and orange juice, [[milk]] and oysters, and a raw [[carrot]]. For variety, smoked oysters, crab, cod fried in butter, ox-tail soup, parmigiano reggiano, sapotas, lychees, liver. Completely avoiding unsaturated fats, such as canola and mayonnaise, and minimizing beans, cereals, and [[vegetables]]. > Normally, I usually have around 400 grams of carbohydrate. I have about 3 quarts of [[milk]], varying amounts of orange juice (probably over a quart on average), [[eggs]], and about 200 grams of meat or fish, with other things such as coca cola, cheese, ice cream, cheese cakes, some coconut oil and butter, occasional tropical fruits. > [GLYCINE SOURCE] I occasionally use some powdered [[gelatin]] for things like making marshmallows, but usually I get my [[gelatin]] from soup, such as ox-tails. lamb shanks, or chicken backs and wings. > [On ruminant animal's brain] The steroids are probably valuable; although I’m skeptical of the mad cow disease theory, I don’t eat ruminant brains. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-253736)