Ray Peat Diet: The Basics

Your Guide to the Ray Peat Diet:

Pro-Metabolic, Energy-First, Pro-Thyroid

Dr. Raymond Peat’s dietary philosophy centers on supporting the metabolism and thyroid function with easily digestible, nutrient-rich foods. Rather than adhering to conventional diet dogmas, Peat’s writings emphasize maximizing cellular energy production and minimizing stress hormones. He views many “normal” modern dietary practices as metabolically suppressive, and proposes an alternative that provides the body with optimal fuel and nutrients for energy and repair.

In practical terms, the Ray Peat diet (AKA “pro-metabolic” or “bioenergetic” diet) encourages specific food choices that boost metabolism, reduce stress, and promote hormonal balance. Here’s an approachable breakdown of the Ray Peat Diet’s core principles, sourced directly from Dr. Peat’s articles and interviews.

Rob and I have been testing Dr. Peat’s ideas on ourselves for the past few months and have found that we feel a lot healthier and looking more youthful after removing the grains, PUFA’s and antinutrients we had been consuming for years and including more gelatin. We hope that you can use this guide to get started and are able to find similar benefits. Keep in mind that this is for educational purposes and does not constitute medical advice. Please work with your healthcare provider to ensure that this diet is compatible with any medications or preexisting health conditions you may have. Enjoy!!

Emphasize Fruit + Natural Sugars (Over Starches)

One of Peat’s key recommendations is to favor natural sugars from fruits, fruit juices, and other easy-to-digest carb sources instead of starchy grains or legumes. Ripe fruits, fresh orange juice, cooked root vegetables (like potatoes), and even table sugar or honey (in moderation) are preferred forms of carbohydrate.

The reason is that sugars from fruit come with vitamins and minerals (like potassium, magnesium, and calcium) and are easily digested and used for energy, whereas starchy foods often carry more antinutrients, which can make them harder to digest and can feed gut bacteria in harmful ways. In his article on Glucose and Sucrose for Diabetes, Peat says “…avoiding the starches such as cereals and beans, and using fruits as a major part of the diet helps to minimize the effects of the polyunsaturated fats.” In other words, fruits supply energy without the metabolic burdens that often accompany grain-based diets.

Research cited by Peat even suggests that a sucrose (sugar)-rich diet can be protective when nutrition is adequate. For example, in one study rats fed a high-sucrose diet (with sufficient protein and nutrients) had better calcium metabolism and bone development than rats fed an equivalent amount of starch – despite vitamin D deficiency in both cases.

Peat argues in his article “Glucose and Sucrose for Diabetes” that the modern “complex carbohydrate” craze (emphasizing grains and starches) has actually contributed to problems like osteoporosis, weight gain, and other degenerative conditions. Instead, natural sugars in the context of nutrient-rich foods are seen as beneficial. He points out that adding extra sugar to an otherwise balanced diet can alleviate metabolic suppression (AKA: speed up your metabolism) without causing excess weight gain, particularly when that sugar comes along with minerals as found in fruit or milk. Essentially, your body runs well on sugar – as long as you’re getting the right kind (fruit, juice, milk) and not overloading on empty starches.

Practical tips for carbs

Aim to include generous servings of fruit (or fruit juice) with your meals. Orange juice is a Ray Peat staple, as are sweet ripe fruits like berries, melons, peaches, cherries, etc. These provide easy-to-metabolize glucose and fructose along with nutrients. Limit grain products, beans, and other starchy foods, especially whole grains high in insoluble fiber, which Peat finds can irritate the gut and interfere with nutrient absorption. If you do have starches like rice or potatoes, eat them well-cooked and with some fat/protein to slow absorption.

I’m a big proponent of listening to your body, including its energy levels and cravings, and Ray agreed with me, often saying the body’s cravings for sweets can be a sign it needs more sugar for fuel. He encourages having orange juice or a piece of fruit between meals (or even adding sugar to coffee or milk – see below) to keep blood sugar steady and stress hormones low.

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Avoid Polyunsaturated Fats (PUFAs) and Use Saturated Fats

A cornerstone of the Ray Peat diet is strictly limiting polyunsaturated fatty acids (PUFAs) – these are the fats found in most vegetable oils (soybean, corn, canola, safflower, flax, fish oil, etc.), as well as in nuts, seeds, and fatty fish.

According to Dr. Peat’s research, PUFA-heavy oils are metabolically suppressive (slows your metabolism which can lead to weight gain) and even toxic: they tend to oxidize (go rancid) easily, produce free radicals, and impair thyroid function and digestion. He also points out in his article titled “Unsaturated Vegetable Oils: Toxic” that farmers discovered feeding livestock soy and corn (high in PUFA) had an anti-thyroid effect – it fattened the animals while making them eat less, similar to giving them a thyroid-suppressing drug. Unsaturated oils inhibit enzymes needed for protein digestion and thyroid hormone activation, so one can become malnourished “even while ‘eating well’” if the diet is rich in PUFA.

Over time, excess PUFA intake is linked by Peat to immune dysfunction, inflammation, weight gain, and accelerated aging – he notes in the same article, the “unsaturated oils…weaken the immune system’s function in ways that are similar to the damage caused by radiation, hormone imbalance, cancer, aging, or viral infections.” (raypeat.com) That’s a strong warning to avoid vegetable oils in cooking or processed foods (check labels for soybean, canola, corn oil, etc.), as well as minimizing foods naturally high in PUFA.

There are a few food scanner apps that will flag if a product contains these oils. Olive (iOS devices only) is one of them and SeedOilScout, I believe is another. Unfortunately these two apps require a paid subscription, which is a payment structure that I feel is unethical for this type of app that aids people in becoming healthier and more informed.

In place of PUFA, Ray Peat advocates for saturated fats (and certain monounsaturated fats) which are much more stable and supportive of metabolism.

Coconut oil is particularly praised – it’s highly saturated (mostly medium-chain fats) and resists oxidation. Peat explains that coconut oil does not have the toxic effects of unsaturated fats; in fact it has a sort of antioxidant effect in the body, lowering the need for vitamin E and protecting against oxidative damage.

Coconut oil is easily metabolized for energy and can even raise the metabolic rate (AKA makes your metabolism burn more calories which can be helpful for weightloss). He shares an anecdote in his article titled “Coconut Oil” that farmers once tried to use cheap coconut oil to fatten livestock, but it backfired – the animals became “lean, active, and hungry” (higher metabolism) rather than fat.

Experiments have shown that animals on high-coconut-oil diets stay lean, whereas even a small amount of polyunsaturated fat in the diet tends to produce obesity and sluggish metabolism. The take-home message: choose saturated fats like coconut oil, butter, ghee, cocoa butter, and dairy fat, and avoid cooking with liquid vegetable oils or eating fried foods/chips made with them.

Dr. Peat even cautions against consuming hidden PUFAs in certain “healthy” foods. For example, a poultry or pork fed corn and soy will have PUFA-rich fat; a fatty fish like salmon is high in omega-3 PUFA. He recommends limiting poultry skin, fatty pork, and oily fish (or fish oil supplements), because from his perspective these unsaturated fats can accumulate in our tissues and contribute to age pigment formation, thyroid inhibition, and general oxidative stress. Instead, opt for leaner meats and shellfish, and cook with saturated fats (coconut oil is ideal; butter is good too if tolerated). Beef and lamb fats are more saturated than chicken or pork, making them preferable meats in Peat’s view.

In summary, eliminate seed/bean oils (soybean, corn, sunflower, flax, etc.), avoid long-storage nuts and seeds, and limit high-PUFA animal fats, while embracing saturated fat sources. This shift helps “reset” the ratio of fats in your tissues – “the higher the ratio of unsaturated fats to saturated fats, the greater the probability of harm”, Peat writes.

By lowering that ratio (i.e. eating mostly saturated fats), you create a metabolic environment that is protective rather than suppressive. Many followers of Peat’s diet notice improved body temperature, energy, and skin quality after cutting out PUFAs and adding coconut oil. You can use coconut oil for cooking and even take a spoonful or two per day as a supplement. Butter and olive oil (which is mostly monounsaturated) are secondary options; they are much better than seed oils, though coconut oil is the gold standard due to its stability.

Ensure Adequate Protein
(& Balance Muscle Meats with Gelatin)

Getting enough high-quality protein is essential in Ray Peat’s diet, but just as important is the type of protein. Peat recommends approx. 80–100+ grams of protein daily for adults, with an emphasis on easily digestible, gelatin-rich sources and a balance of amino acids. The rationale is that different proteins contain different amino acid profiles, which can have very different effects on your metabolism and hormones. In particular, the amino acids tryptophan and cysteine – which are abundant in muscle meats (like steak, chicken breast, pork chops, etc.) – tend to be anti-metabolic in excess. During stress or fasting, when your body breaks down its own muscle, large amounts of cysteine and tryptophan are released and actually suppress thyroid function and slow metabolism as a protective mechanism (source: Gelatin, Stress & Longevity — raypeat.com).

If your diet is heavily skewed toward muscle meats (as is common in bodybuilding or paleo-type diets), you might be chronically getting more of these amino acids than ideal, potentially mimicking a stress state. Tryptophan is also a precursor to serotonin, a neurotransmitter that Peat believes in excess contributes to inflammation and stress.

To balance this, Ray Peat encourages consuming gelatin (collagen) regularly. Gelatin contains none of the amino acid tryptophan and is very high in glycine and proline, amino acids with protective, anti-inflammatory effects (source: Gelatin, Stress & Longevity — raypeat.com). In fact, glycine has a broad range of cell-protective actions and anti-stress benefits. Traditionally, humans ate nose-to-tail – meaning alongside muscle meat we would consume skin, bones, and connective tissues (in the form of bone broth, stews, etc.), which are rich in gelatin. Peat notes that in modern diets, “the consumption of gelatin has decreased, relative to foods that contain an inappropriately high proportion of the antimetabolic amino acids, especially tryptophan and cysteine.” This imbalance could contribute to various degenerative and inflammatory conditions, whereas adding gelatin-rich foods can correct many issues (Gelatin, Stress & Longevity — raypeat.com).

Practical Protein Guidelines

Peat suggests dairy proteins, eggs, gelatin, and shellfish as excellent protein sources. Dairy (milk, cheese) provides a complete protein with a good amino acid profile (more on dairy in the next section). Eggs are nutritious (eat the whole egg for a balance of amino acids and choline, but be mindful they do contain some PUFA in the yolk – a few a day is fine). Gelatin can be incorporated by drinking bone broth regularly, slow-cooking meat on the bone (so the gelatin dissolves into the broth), or even using gelatin powder (unflavored gelatin or collagen hydrolysate) in drinks and recipes. For example, stirring gelatin into orange juice or coffee is a common Peat-inspired practice to boost glycine intake. By consuming gelatin or collagen, you offset the excess tryptophan from muscle meats – glycine opposes some of tryptophan’s effects and helps the liver detoxify endotoxins. Peat has said a ratio of gelatin to muscle meat protein around 1:1 is a good target, meaning if you eat a piece of meat also try to consume a source of gelatin in the same meal or day.

Furthermore, Peat encourages leaner meats and frequent seafood like shellfish. Shellfish (shrimp, crab, lobster, oysters, clams) are high in protein and minerals while very low in fat (especially PUFA). Oysters in particular are a favorite in the Peat community because they supply important trace minerals (zinc, copper, selenium, B12) while being virtually fat-free; Peat often recommends eating oysters once a week or so for their nutrient benefits. Liver is another protein food Ray Peat highly values (though it should be eaten in moderation). Liver from beef or chicken is a nutrient powerhouse (packed with vitamin A, B vitamins, iron, copper, etc.), and Peat suggests having a small serving of liver about once per week. This replenishes your vitamin A stores and other nutrients, but eating liver too often could give an excess of certain vitamins. He cautions that liver in large daily amounts might suppress thyroid function due to its extremely high vitamin A content, so one liver meal a week is enough (source: Glucose and sucrose for diabetes — raypeat.com).

In summary, eat plenty of protein, roughly 80–120 grams daily, but diversify your protein sources. Emphasize milk, cheese, gelatin/bone broth, eggs, seafood and some meat, rather than only muscle meats. When you do eat meat, consider having broth or a gelatin dessert with it, or choose cuts that include bones/skin (oxtail stew, chicken drumsticks, etc.) to naturally balance amino acids.

This approach ensures you get all the protein benefits (for metabolism, tissue repair, blood sugar stability) without the inflammatory burden of certain isolated amino acids. Peat also notes that a high-protein diet along with adequate salt can improve circulation, reduce edema, and even help lower high blood pressure in people – protein provides albumin that holds fluids in the blood, and salt further helps correct fluid balance (source: Water: swelling, tension, pain, fatigue, aging — raypeat.com).

Dairy for Calcium + Metabolic Health

Dairy foods (milk, cheese, yogurt) are a pillar of Ray Peat’s dietary recommendations – if you tolerate dairy, Peat strongly encourages consuming it liberally. The primary reason is calcium: dairy is the most accessible calcium source, and getting ample calcium has profound metabolic benefits in Peat’s view. Calcium from milk and cheese helps to lower parathyroid hormone (PTH), a hormone that rises when calcium is low and which, when chronically elevated, contributes to inflammation, bone loss, calcification of soft tissues, and other problems. Peat highlights that milk’s calcium content is a key factor in its anti-stress, anti-obesity effect – adequate calcium quiets the parathyroid glands and prevents the cascade of stress and degeneration that high PTH can cause. Studies have shown that consuming calcium (e.g. a quart of milk daily) suppresses PTH and reduces bone breakdown markers, improving bone health and metabolic function (source: mikefave.com).

Beyond calcium, dairy brings a lot to the table: high-quality protein, carbs, and fats all in one package. Milk protein (casein and whey) has a very high biological value – it provides all essential amino acids in an optimal balance, and it’s highly digestible and muscle-sparing (mikefave.com). Peat often compares dairy to eating green leaves “pre-digested” by the cow: “the amino acid composition and nutritional value of leaf protein is similar to milk protein, which is understandable since cows produce milk from the amino acids produced in their rumens by bacteria digesting the leaves… The bacteria perform the refining processes…and they also degrade or detoxify the major toxins and allergens.” (source: mikefave.com) In other words, the cow’s biology filters out many of the plant anti-nutrients; by the time we drink milk, we get concentrated protein, calcium, etc., with far fewer toxins than we’d get from eating the plants directly. Milk and cheese also contain very little PUFA (dairy fat is mostly saturated and monounsaturated) (mikefave.com). This makes dairy fat a safe source of calories. Indeed, butter from well-fed cows is only ~2-3% PUFA, which is low, and it contains beneficial fatty acids like conjugated linoleic acid (CLA).

Another benefit: Lactose (milk sugar) and the mix of nutrients in milk have an anti-stress effect. Peat explains that the natural combination of carbohydrate with protein and some fat in milk blunts stress hormone release. “The presence of lactose in milk, and of fat to slow absorption of amino acids, helps to minimize the secretion of cortisol. Combining milk and cheese with fruits adds to the anti-stress effect. The additional sugar and potassium and other minerals allow the milk protein to be used more efficiently, by moderating cortisol and helping inhibit PTH.” (source: mikefave.com) So, having a glass of milk with a meal (or fruit and cheese together) provides carbohydrates that keep your blood sugar up, which lowers cortisol, plus calcium that lowers PTH – a synergistic recipe for reducing stress hormones. This is why many Peat-inspired folks will have a warm glass of milk with honey before bed, or milk with meals, to improve sleep and reduce midnight stress hormone spikes. In fact, diets high in sugar (especially milk sugars and fruit sugars) have been shown to lower the stress-induced cortisol response in studies (mikefave.com).

Gut health is another plus: Milk has a unique profile that tends to foster friendly gut bacteria and lower endotoxin. Dr. Peat writes that milk “support[s] the growth of bacteria that are relatively safe for the intestine and liver, and reduc[es] the absorption of endotoxin.” (mikefave.com) Fermented dairy like yogurt or kefir can introduce beneficial Lactobacillus and Bifidobacteria, but even plain milk (especially if raw or low-temperature pasteurized) has components that soothe the gut lining. Many people who implement a Ray Peat diet find that digestion improves when they replace gritty raw vegetables and fibrous grains with milk and OJ – bowel movements normalize and irritation decreases. (One caveat: If you have lactose intolerance or dairy allergy, you’d need to address that first, perhaps by using lactase enzymes, choosing fermented dairy, or gradually introducing small amounts.)

Finally, Peat mentions the low iron content of milk as a benefit. Iron is a double-edged mineral – while essential, excess iron storage contributes to oxidative stress and diseases of aging. Dairy is naturally very low in iron, which is unusual for a nutritious food. By relying on milk and cheese for protein and calories, one can avoid excess iron intake (especially important if you already eat a lot of red meat) (source: mikefave.com). This helps prevent iron overload and the production of age-promoting free radicals in the body. In fact, Peat has noted that cultures with high dairy intake often have lower rates of certain degenerative diseases, possibly due to this lower iron exposure paired with high calcium.

How to implement dairy: Peat famously suggested about 1 quart (approx. 1 liter) of milk a day (or equivalent in cheese, yogurt, etc.) can be greatly beneficial for most people. This supplies around 1,200 mg of calcium, which keeps PTH low. If liquid milk is hard to digest, some find cheese easier (cheddar, gouda, etc. are low in lactose) – about 100 g of hard cheese equals roughly a quart of milk in calcium. Calcium supplementation (e.g. eggshell calcium or calcium carbonate) is an alternative if dairy is not tolerated, since the main goal is to get ~1,000+ mg calcium per day. However, Peat prefers food sources because of the accompanying protein and nutrients. Full-fat vs low-fat dairy is a personal choice in Peat’s diet; both have calcium and protein. Skim milk has more protein per calorie and no fat (some use it if they want to avoid extra fat calories), whereas whole milk or 2% has fat that can help slow sugar absorption. Peat is not fat-phobic (he likes saturated fat), so he often recommends whole milk for growing children or underweight individuals, and low-fat milk for those watching calories.

One tip: Drink milk with meals or with a little salt. Milk is high in tryptophan (an amino acid that in isolation can be slightly serotoninergic), but consuming some salt or gelatin alongside can modulate that. In general, enjoy dairy as a staple – use milk in coffees and smoothies, have cheese as a snack (with fruit is ideal), and consider yogurt or cottage cheese if you tolerate them. The Ray Peat diet’s emphasis on dairy distinguishes it from paleo or vegan diets; Peat sees well-sourced dairy as a pro-metabolic superfood rather than a hazard.

Other Dietary Tips and “Ray Peat Staples”

In addition to the major food groups above, Dr. Peat has a few special recommendations that often come up in his interviews and writings:

Use Plenty of Salt

Far from limiting salt, Peat encourages salting food to taste – or even beyond taste if you have signs of low metabolism. Salt (sodium) is a crucial anti-stress nutrient. It lowers adrenaline and cortisol, supports thyroid function, and helps cells produce energy.

Peat writes that “combined with a high protein diet, eating a little extra salt usually helps to correct a variety of problems involving edema, poor circulation, and high blood pressure.” This is contrary to mainstream advice, but in context: when your metabolism improves (with thyroid, good diet, etc.), cells hold onto magnesium and potassium better and salt actually lowers stress hormones rather than raising blood pressure.

Many hypothyroid people crave salt because the body knows it needs it. Adequate salt intake can also help you sleep more deeply (a salty snack before bed can prevent midnight stress hormone spikes)raypeat.com and it tends to lower prolactin (a hormone that rises with stress and hypothyroid states)raypeat.com. The rule is salt your food liberally – and if you feel an afternoon slump or dizziness, a pinch of salt (even in orange juice) can be a quick pick-me-up.

Drink Coffee (with Sugar and Milk)

Ray Peat is a fan of coffee for its metabolic benefits – as long as it’s taken with sufficient sugar and milk/cream to prevent blood sugar drop. Coffee contains magnesium, antioxidants, and caffeine, which all can stimulate metabolism, improve circulation, and even protect against diseases like diabetes and Parkinson’s.

Peat notes that “drinking coffee seems to be very protective against developing diabetes. Its niacin and magnesium are clearly important, but it also helps to maintain normal thyroid and progesterone production.” The caveat is that caffeine can trigger stress hormones if taken black on an empty stomach. So Peat advises having coffee with a meal, or adding sugar and cream to it. The sugar in coffee provides glucose to blunt the adrenaline response caffeine can induce, and the milk adds protein and calcium.

A classic “Ray Peat” beverage is coffee with plenty of warm milk and honey or sugar – almost a cafe-au-lait. This way you get caffeine’s benefits (increased metabolic rate, liver support, mood elevation) without the jittery stress. If you tolerate coffee, 1–2 cups a day can be a helpful addition to increase metabolic rate. If you don’t drink coffee, strong black tea or cascara tea (coffee cherry tea) are other options Peat has discussed for similar reasons (contain caffeine and other supportive compounds, but usually milder).

Daily Raw Carrot Salad

One of Ray Peat’s signature recommendations is eating a raw carrot (usually grated into a salad with a bit of coconut oil, vinegar, and salt) once per day. This might sound odd, but it’s a simple “self-care” habit for gut and hormone health. Raw carrot fiber has a unique ability to bind to endotoxins and estrogen in the intestine and help carry them out of the body (Click here to check out my Ray Peat Inspired Raw Carrot Salad Recipe).

Peat found that a daily raw carrot could lower serum estrogen in women (and helps alleviate symptoms of estrogen dominance like PMS) by preventing reabsorption of estrogen from the gut. The carrot fibers also have an antibacterial effect in the intestines, improving gut flora balance. Many followers report better digestion and relief from bloating or hormonal acne with this practice.

If carrot isn’t available, some use well-cooked bamboo shoots similarly as a source of gut-cleansing fiber. Bottom line: a raw carrot a day is a simple, cheap intervention Peat uses to support the liver, hormones, and digestion.

Weekly Liver and Oysters

As mentioned earlier, Peat recommends nutrient-dense foods like liver and oysters occasionally. Liver (about 2–6 ounces, or 50–100g, once a week) supplies vitamins A and B12, which support thyroid and overall metabolism. It’s like a natural multivitamin, but avoid daily liver to prevent hypervitaminosis A.

Oysters (a serving of 4–6 oysters once a week, or an equivalent zinc-rich shellfish) provide trace minerals, especially zinc, copper, selenium, and iodine, which are important for thyroid and immune function. Many people on a Ray Peat diet make “oyster stew” or simply eat canned smoked oysters weekly. If you dislike oysters, other shellfish or even a high-quality zinc supplement could fill this gap, but food is preferred. These foods are not meant to be eaten in huge quantities – think of them as nutritive boosters to round out the diet.

Avoid Food Additives and Gums

Peat warns against many common food additives – for example, carrageenan, a thickener in foods like ice cream and almond milk, which he links to intestinal inflammation and even liver issuesraypeat.comraypeat.com. He similarly advises avoiding gum additives (guar gum, xanthan) and powdered seed spices in excess, because they can irritate the gut or carry contaminants. The safest approach is to eat foods in as natural a form as possible: e.g., choose natural ice cream with minimal ingredients or make your own; buy additive-free dairy (Peat once said he sought out cottage cheese and cream that had no carrageenan or fillers).
Artificial sweeteners are also not recommended – if sweetness is needed, actual sugar or honey is preferred, since non-caloric sweeteners can confuse metabolism and sometimes raise insulin oddly.

Moderate Your Liquids

Ray Peat does not advocate forcing down 8 glasses of plain water a day – in fact, too much water without electrolytes can lower metabolic rate by diluting minerals. He suggests drinking to thirst and including fruit juices, milk, or salted water rather than large volumes of unsalted water.

Overhydration can lead to stress hormones (like an increase in adrenaline and cortisol) and diluted blood sodium in susceptible individuals. If you’re well nourished and consuming fruits and milk, you’ll be hydrated from those as well. So, listen to your body’s thirst; don’t drink excessive plain water if it makes you feel cold or lowers your pulse. A bit of salt or juice can make beverages more metabolically supportive.

Ray Peat Diet Grocery List

To summarize the diet in practical terms, here’s a quick list of what a Ray Peat-inspired shopper might prioritize:

• Fruits: oranges (and OJ), melons, grapes, berries, tropical fruits, dates – fresh or even canned fruits in light syrup are fine. Dried fruits like raisins are okay in moderation.

• Fruit juices: Orange juice is king (ideally fresh-squeezed or not-from-concentrate). Others like grape, pineapple, grapefruit, or apple juice can be used if well-tolerated (watch for additives).

• Sugars: Honey, table sugar, and jams can be used to sweeten foods and meet carb needs (enjoy in moderation along with nutrient-rich foods).

• Root veggies: Potatoes (well cooked; Peat often recommends peeling and boiling to remove potential gut irritants, then adding butter/salt), sweet potatoes (in moderation, as they have some antinutrients), carrots (raw for salad), cooked tubers and squashes. These are generally better than grains.

• Dairy: Whole milk, 2% or skim – whatever you digest – ideally pasture-raised. Cheese of all kinds (cheddar, Swiss, cottage cheese, etc.), yogurt or kefir if tolerated (watch for additives). Butter for cooking, and ice cream (viewed as a decent food if it’s just dairy, sugar, egg – essentially milk in another form, without gums). Many Peat diet followers joke that ice cream is a health food in this diet, given it provides sugar, fat, and calcium – a nice occasional treat as long as ingredients are pure.
  Ice Cream for Bears is a good brand that uses raw honey, grass-fed dairy and no gums/thickeners. Definitely check them out if available in your area.

• Meat & Fish: Prefer beef and lamb (more saturated fat), gelatinous cuts (oxtail, shanks, bone broth), and shellfish. White fish (like cod) is good protein with almost no fat. Limit fatty fish and very fatty pork/chicken. If eating chicken, using the gelatin-rich parts (wings, drumsticks, slow-cooked with bones) is better than just chicken breast.

• Eggs: 1–3 a day if desired, ideally orange-yolk eggs from well-fed hens. They provide selenium, biotin, and other nutrients. If weight-watching or concerned about PUFA, you could emphasize egg whites (which are pure protein) and use fewer yolks, but Peat generally values the whole egg’s nutrition.
  We’ve been on the Nourish Foods Egg Club subscription for a few months now and can’t recommend it enough! They ship low-PUFA eggs from pasture-raised chicken who are fed organic feed that is free from corn and soy directly to your door.

• Fats for cooking: Coconut oil (extra virgin or refined) is the ideal choice. Butter and ghee are also good options. Some Peat folks use beef tallow for high-heat cooking (as it’s mostly saturated). Olive oil (extra-virgin) in small amounts is acceptable for salad dressing, though Peat would usually choose coconut oil as it’s uniquely anti-inflammatory.

• Beverages: In addition to juices and milk, coffee (with sugar/milk) or tea. Avoid cola and sodas that have additives, but interestingly Peat has noted that a plain Mexican Coke (made with cane sugar) is not far off from orange juice in metabolic effects – it provides quick sugar (though lacks nutrients). Still, fruit-based drinks are superior due to their vitamins. Bone broth soups (with added rock salt) are a great beverage, supplying gelatin and minerals.

• Seasonings: Use salt freely. For sweetness, use sugar or honey rather than artificial sweeteners or stevia (which can harm gut bacteria). Avoid soy sauce (high in amines and soy PUFA), instead use simple herbs and very small amounts of spices. Gelatin powder can be added to soups, stews, drinks (it’s flavorless when dissolved; collagen hydrolysate can even be stirred into juice without gelling).

• Treats: Ice cream (quality ice cream without carrageenan), custards made with milk/egg/sugar, gelatin desserts, fruit smoothies, cheesecake – desserts that are dairy or fruit-based rather than flour-based. Dark chocolate in moderation is okay (it has some beneficial antioxidants and magnesium, but also some PUFA, so small pieces).

And here’s what to avoid or minimize on the Ray Peat diet:

• PUFA Oils: Soybean, corn, canola, safflower, sunflower, peanut, sesame, flax, fish oil – eliminate these. Read ingredient labels on dressings, mayo, packaged snacks, etc. Choose foods that use butter, olive oil, or coconut if fat is needed.

• Nuts & Seeds: They are high in PUFA and contain enzyme inhibitors. A few are not poison, but generally not encouraged. Peanut butter, almond butter, etc., are best minimized (or choose fully hydrogenated peanut butter which has saturated the PUFAs – a niche tip some Peat followers use).

• Whole Grains and Bran: Peat is not a fan of whole grains or bran fiber; they are hard to digest and full of plant defensive chemicals. If you eat grains, white rice and fully cooked oatmeal (with added butter and salt) are less harmful than wheat bran, brown rice, etc. Wheat bread isn’t recommended (gluten can be inflammatory and modern wheat is often fortified with iron which Peat cautions against).

• Cruciferous Vegetables (raw): Raw broccoli, cabbage, kale – these contain goitrogens that can slow the thyroid if eaten a lot. If you like them, cook them thoroughly (boiling can deactivate many toxins). Carrots, as mentioned, are the one raw veggie he pushes. Leafy greens like spinach are high in oxalates; if you crave greens, cook them well and don’t overdo. They aren’t a focus in Peat’s diet since fruits and roots provide similar vitamins with fewer downsidesraypeat.com.

• Legumes: Beans and lentils have proteins that are hard to digest and are often gut-irritating (think gas and lectins). Peat usually sidesteps legumes due to their starch and estrogen-like compounds. If used, they must be very well cooked. Again, a small portion won’t kill you, but they’re not helpful foods in this paradigm.

• Processed/Artificial Foods: Anything with lots of additives, industrial ingredients, or soy isolates. For example, commercial protein bars or shakes often contain soy protein or PUFA oils – better to eat real food like milk, eggs, fruit for snacks. Avoid artificial colors, MSG, and so on, as Peat believes many additives can burden the liver.

• Excess Raw Salad & Vegetables: Apart from the special case of raw carrot, plates of raw leafy salad are not seen as necessary (they can be actually irritating). Cook your vegetables and focus on the digestible parts of plants (fruits and tubers over stems and leaves).

• High-iron foods/supplements: Be cautious with iron-fortified cereals or unnecessary iron pills. Peat’s stance is that most adults accumulate too much iron which accelerates agingraypeat.comraypeat.com. The diet as outlined (rich in milk and low in fortified grains) naturally keeps iron intake moderate. He has even mentioned donating blood periodically as a way to reduce iron stores if they are high.

Bonus: Ray Peat’s Lifestyle Tips
that pair well with the diet

While diet is central, Ray Peat also emphasizes certain lifestyle factors to fully support metabolism and health. He often reminded people that reducing stress in all forms is crucial. This includes biochemical stress (hormonal imbalances, low blood sugar, etc.) and psychological or physical stress. Here are some lifestyle tips consistent with Peat’s philosophy:

Avoid Extreme Endurance Exercise

Peat views long-duration “cardio” or very intense endurance training as generally stressful to the body. During heavy exercise, stress hormones like cortisol and adrenaline surge (especially if nutrition is not supporting it)raypeatexplained.com. Cortisol in particular can suppress thyroid function – Peat points out that “any stress, including heavy exercise, will cause this protective slowing of metabolism… The slow heart beat of [endurance] runners is largely the result of this adaptive hypothyroidism.”raypeatexplained.com Instead of marathon running or chronically doing high-intensity training, he favors gentle movement that doesn’t overshoot your stress capacity. Strength training in moderation, daily walks, easy cycling, or play-like activities are great. If you do intense workouts, fuel appropriately (with carbs and protein) before and after to minimize stress hormone release. The goal is to be active but not exhausted; listen to your body’s limits.

Stay Warm

Ray Peat often says “being cold is stress.” Hypothyroid individuals tend to have cold hands and feet, and cold exposure raises adrenaline to compensate. He recommends dressing warmly, keeping your environment comfortable, and using heaters or red/infrared light devices if needed. Even something like a niacinamide supplement or thyroid supplement (if medically needed) can raise body temperature. But practically, ensure you don’t let yourself remain chilled for long periods – wear socks, use an extra blanket, etc. Warmth helps circulation and cellular function, whereas cold can slow your enzymes and thyroid. Body temperature and pulse are actually tools Peat suggests tracking as indicators of metabolic health (ideal waking temperature around 36.6–37°C/98°F and pulse 75-90, rising after meals). If you’re consistently low, consider eating more, adding thyroid, or simply bundling up to reduce stress.

Sunlight and Red Light

Peat speaks highly of natural light exposure. Sunlight (especially morning sun) helps regulate hormones – it lowers melatonin, boosts mood, and stimulates vitamin D production. He also is a fan of red light/infrared light therapy (because red light can penetrate tissue and support mitochondrial energy production). Using incandescent bulbs or red LED lights in the evening (instead of harsh blue fluorescent lights) can be beneficial. This not only protects melatonin for sleep but also, as Peat indicates, red light can counter some harmful effects of PUFA in the tissues and improve thyroid function (red light has been shown to stimulate cytochrome oxidase, an important enzyme in energy metabolism). In short, get some sun daily if you can (without burning), and consider swapping out strong blue lights for warm-spectrum lighting, especially at night.

Adequate Sleep (and Bedtime Snack)

Sleep is when the body repairs and also when metabolism naturally slows, which can raise stress hormones if you run out of fuel overnight. Peat often recommends having a bedtime snack that includes protein + sugar + some salt to prevent middle-of-the-night adrenaline spikes. For example, a small glass of warm milk with sugar and a pinch of salt, or a piece of cheese and some fruit. This can keep blood glucose stable until morning. Ensuring you get 7-9 hours of quality sleep in a dark environment is key to hormone balance. If stress is causing insomnia, the dietary pieces (more carbs, more salt) often help. Also, avoid excessive fluids before bed to not dilute blood sodium at night – which can trigger adrenaline (hence the saying in Peat circles: “salt and sugar before bed keeps the nightmares away”). Good sleep hygiene, a dark cool room, and perhaps some gelatin or collagen before bed (glycine has calming effects) can improve sleep depth.

Reduce PUFA in Personal Products

Because PUFA can be absorbed through the skin, Peat cautions against skin creams or oils made from things like soybean, almond, or other seed oils. He personally would use coconut oil on skin if moisture is needed (or beef tallow-based creams). Similarly, he prefers shampoo without polyunsaturated oils or harsh chemicals. This is a minor point, but if you’re trying to lower overall PUFA load, check your cosmetics and opt for saturated-fat based lotions or simple ingredients.

Manage Stress and Emotions

A Ray Peat lifestyle values lowering chronic stress. This might involve lifestyle changes such as avoiding toxic interpersonal situations, getting outdoors to combat stress, engaging in creative activities (Peat himself enjoyed painting and music), and not overloading on work. Mindset matters too: Peat often critiques the modern tendency to normalize stress and overwork. The goal is to get into a rest-and-digest mode more often. Incorporating relaxing activities – gentle stretching, listening to enjoyable music, or even breathing exercises to increase CO2 (since CO2 is beneficial as per Peat’s views on breathing – he’s noted that breathing too much/fast can lower CO2 and hurt metabolism) – can be helpful. Some followers practice “bag breathing” (rebreathing into a paper bag for a short time) to raise CO2 and calm the nervous system. Ensuring adequate carbs in the diet is in itself a major stress reducer, as the brain and body aren’t perceiving a famine.

Thyroid Supplementation if Needed

Finally, Peat often discusses using a natural desiccated thyroid supplement (or T3/T4 as needed) for those with blood test confirmed low thyroid function. Diet can improve thyroid, but some people, especially older adults or those with long-term hypothyroidism, may need a thyroid hormone boost. This should be done with guidance and by monitoring body temps, pulse, and symptoms – it’s a complex topic beyond this guide, but worth noting that Peat considers thyroid hormone one of the ultimate therapies to restore metabolism (along with progesterone for women, and pregnenolone, which he calls an “anti-stress” steroid).

If body temperature remains low and symptoms persist despite diet changes, consulting with a healthcare provider about thyroid levels and possibly using a thyroid supplement (like Armour or Cynoplus/Cynomel that Peat mentioned in his interviews) could be an option. Never start on high doses right away – Peat suggests starting low and going slow, always listening to your body’s response.

Final Thoughts

In summary, the Ray Peat diet and lifestyle is all about maximizing energy and minimizing stress. By eating pro-thyroid foods (ripe fruits, easy sugars, ample protein with gelatin, lots of calcium, and saturated fats) and avoiding anti-thyroid factors (PUFAs, nutrient deficiencies, low-calorie stress, excessive endotoxin, etc.), you create an internal environment where your cells can thrive. Many people report higher body temperatures, improved mood, better hormonal balance, and resolution of long-standing issues when adopting these principles. It’s a shift from conventional thinking – embracing sugar and salt, drinking milk, and not fearing saturated fat – but it is rooted in Dr. Peat’s lifelong research into physiology.

If you’re anything like me, I immediately go all-in on dietary changes, but this may not be the best approach fro everyone. For a smoother transition, it helps to introduce changes step by step: maybe first swap your cooking oil to coconut oil and add a daily carrot; then gradually increase fruit and reduce grains; start having milk or cheese daily if you didn’t before; and so on. Observe how you feel as you incorporate these ideas.

Ray Peat’s own writings (on his website and in interviews) provide a deep well of potent information and scientific explanation for those interested, so I highly recommend you checking out his website. But even at a basic level, following this diet means eating whole, nourishing “old-fashioned” foods that our ancestors thrived on, and listening to your body’s feedback (warm hands and feet, good energy, and stable mood are signs you’re on the right track).

As Dr. Peat might say, support your inner metabolism, and the rest will follow. By applying these dietary basics and lifestyle tweaks, you’ll be well on your way to a more energized, balanced state of health, according to Ray Peat’s principles – welcome to the pro-metabolic life!

• Sources

  • Peat, R. – “Glycemia, Starch, and Sugar in Context”, RayPeat.com (on the benefits of fruit sugars over starch) raypeat.com

  • Peat, R. – “Unsaturated Vegetable Oils: Toxic”, RayPeat.com (on the thyroid-suppressive effects of PUFA) raypeat.com

  • Peat, R. – “Suitable Fats, Unsuitable Fats”, RayPeat.com (historical perspective on fats; coconut oil vs. seed oil experiments) raypeat.com

  • Peat, R. – “Coconut Oil”, RayPeat.com (on coconut oil’s stability and metabolic effects) raypeat.com

  • Peat, R. – “Gelatin, Stress, Longevity”, RayPeat.com (on amino acids and the need for gelatin) raypeat.com

  • Peat, R. – “Glucose and Sucrose for Diabetes”, RayPeat.com (various dietary observations; includes note on liver intake) raypeat.com

  • Peat, R. – “Milk in Context: Allergies, Ecology, and Myths”, RayPeat.com (benefits of dairy’s calcium, protein quality, etc.) mikefave.com

  • Peat, R. – “Salt, Energy, Metabolic Rate, and Longevity”, RayPeat.com (the pro-metabolic effects of adequate salt and protein) raypeat.com

  • Ray Peat interview with Danny Roddy – “Bioenergetic Nutrition Basics” (April 2021) – quote via RayPeatExplained.com on exercise stress and metabolism raypeatexplained.com

  • From the Roots Blog – “Hormone Balancing Raw Carrot Salad” (summary of Dr. Peat’s carrot salad benefits) fromtherootsblog.com