Roadmap/01 - Basics

Intro

Intro

Nate Lawrence's intro to Ray Peat

Nate Lawrence's intro to thyroid

Who Was Ray Peat?

Dr. Raymond Peat (1936-2022) was a PhD in biology and biochemistry, specializing in physiology and endocrinology. A pioneer in bioenergetics and pro-metabolic health, he challenged mainstream ideas on hormones, metabolism, and nutrition. Through books, articles, newsletters, and personal emails, he helped people with chronic conditions by emphasizing energy production, vitality, and reducing stress. He was kind, iconoclastic, and dismissed titles like "founder of bioenergetics." For accurate understanding, read his works directly (e.g., via raypeat.com or indexes like expulsia.com/health/peat-index.html) and listen to transcribed interviews. Forum discussions (e.g., bioenergetic.forum or raypeatforum.com) offer interpretations but may vary so evaluate them critically.

Core Idea: Boosting Metabolism

Everything Peat recommended aimed to increase metabolic rate - the sum of bodily processes requiring energy. A high metabolism means more energy production, measured by basal metabolic rate (calories used at rest) or body heat (temperature). It's achieved by promoting supportive foods/practices and avoiding inhibitors. Unlike machines, organisms with abundant energy maintain structure better. Energy and structure are interdependent: "A living cell requires energy not only for all of its functions, but also for maintenance of its structure" (Albert Szent-Györgyi). Peat sought a child-like metabolism: warm, active, stress-free, reparative, and curious. Health is a high metabolic rate supporting physical, mental, and social well-being, not just disease absence. The thyroid gland conducts this via hormones T3/T4. Low metabolism (hypothyroidism) symptoms: cold extremities, low pulse, fatigue, depression, weight gain, poor sleep, low libido. TSH tests may miss issues use body signals instead (pulse and temperature).

Roadmap

Timetable

Phase	Goals		Actions				Tools
Week 0	Familiarize about the metabolic theory of health.		Read through the Roadmap page to gain a basic understanding of what metabolism is and how different factors affect it.
Week 1	Get an idea of where your health stands.		For seven days, track your current diet on Cronometer. Measure and record your waking and noontime temperature and pulse. Take note of GI symptoms and sleeping habits.				Cronometer app, digital thermometer, and pulse reader. Link to Tracking
Week 2	To slowly incorporate healthier food items.		Reduce PUFA intake by switching over to using butter/coconut oil. Add dairy such as milk and cheese if tolerated. Add ripe fruit/juice, shellfish or lean seafood 1–2x/wk, beef or chicken liver 1x/wk. Check for food tollerance/allergies.				Recipeats.org, Diet and Food pyramid
Week 3	Focus on sleep quality and light exposure		Make sure to get enough sunlight, sit under the chicken lamp when it is dark, remedy insomnia or interrupted sleep/waking up to pee.				Chicken lamp, night cap. Sleep guide
Week 4	Familiarize with supplements and get blood work done if desired.		Get basic labs, search through and read what effects different supplements and substances have, and incorporate as needed to increase metabolic rate.				List of blood tests, Online blood tests

Digestion

Bristol Stool Chart

Quick bowel movements two to tour times a day is generally what is good to aim for.

Urine Quality Chart

Foamy urine is a sign of increased circulation of fatty acids, which is most common after stress. In rare cases, foamy urine may be a sign of kidney issues.

Food intolerance

DIY Food Allergy Test

1. Before suspected allergenic meal, relax consciously and check resting pulse rate
2. Eat slowly, calmly
3. Wait 10 mins and check pulse again
   If BPM increases by
   • <10, unlikely
   • ~10-14, possibly
   • >15, likely
4. Eliminate suspected food and repeat until +ID

Why do a food allergy test?

If you have symptoms of chronic inflammation:

• Runny/stuffy nose
• Excess mucous/saliva
• Red/crusty eyes
• Itchy ears
• Brain fog/Headaches
• Myalgia/Neuralgia
• etc.

Rule out food allergies before moving onto expensive mycotoxin/heavy metal etc. testing

Basic Terminology

Link to full terminology

Managing endotoxin

Link to managing endotoxin

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