Speaker A
Hey guys, it's Frost. If this is my first video back, if you guys don't know, I have a concussion. My teeth are messed up. I have pain when I walk.
Critique of Ray Peat diet trends on TikTok focusing on gluconeogenesis, food quality, and macronutrient balance for optimal health.
Key Takeaways
- Gluconeogenesis is a constant process and not stopped by eating sugar.
- Food quality, especially raw and grass-fed animal products, is crucial for health over strict macronutrient splits.
- Balanced fat and carbohydrate intake supports optimal metabolism and tissue health.
- High sugar, low fat diets may negatively impact skin and overall health.
- Incorporating whole fruits and nutrient-dense animal fats enhances metabolic rate and hormonal balance.
What the video covers
- The video critiques common Ray Peat diet practices seen on TikTok, emphasizing misunderstandings about gluconeogenesis.
- Gluconeogenesis is always active and not stopped by eating sugar; the body creates glucose from glycerol, lactate, and amino acids.
- The creator reviews a typical Ray Peat diet day, noting high calorie intake, raw dairy, animal fats, and sugar sources like berries and orange juice.
- Food quality is highlighted as more important than macronutrient ratios, with preference for raw, grass-fed, Amish dairy over grain-fed, pasteurized options.
- Concerns are raised about low-fat dairy and grain-based foods like sourdough bread due to potential gut issues and lower nutrient quality.
- The video stresses the importance of balanced fat and carbohydrate intake, recommending about 40% calories from fat for optimal tissue function.
- Criticism of high sugar, low fat meals is given, linking them to potential skin issues and suboptimal health outcomes.
- The speaker favors whole fruits and high-quality raw animal fats to improve metabolic health and reduce endotoxins and estrogen.
- The video also touches on the benefits of certain fats like coconut oil and nutrient-dense foods such as beef liver and shrimp for thyroid support.
- Overall, the video encourages a nuanced approach to Ray Peat diets, focusing on food quality, balanced macros, and realistic physiological understanding.
Chapters
- 00:00Introduction and personal update
- 00:44Explanation of gluconeogenesis
- 01:47Review of breakfast and morning meals
- 02:29Lunch and macronutrient discussion
- 04:05Critique of food quality and dairy choices
- 05:59Concerns about sourdough bread and sugar sources
- 06:42Lunch analysis and fat to carb ratio
- 08:15Summary of dietary recommendations and food quality
- 09:11Additional nutrient-dense food recommendations
Full Transcript — Download SRT & Markdown
Speaker A
I have brain pain. I have all these issues. It's all my fault being a victim. Just letting you guys know. I need a haircut. So, look, my looks are descended. My brain is descended. Okay, I'm a little descended. But despite
Speaker A
that, I want to bring you guys a video reviewing some Ray Pete Dave eatings.
Speaker A
I'll be giving you guys my critique. Let's go. Here's everything I eat in a day for peak health and metabolism. As soon as I wake up, I have some berries and then some raw milk. Wait, doesn't stop gluconeogenesis.
Speaker A
Gluconeogenesis is always active. And between eating no carbs and high carb, there's only a 15% discrepancy in the rate of gluconeogenesis.
Speaker A
And between a moderate and high carb diet, there's only a 2% discrepancy. And if you don't know, gluconeogenesis is the process of taking things like glycerol, lactate, and amino acids, which are proteins, and turning them into glucose.
Speaker A
So we need about 150 grams of glucose regardless per day for our central nervous system, our red blood cells, and if we don't eat sugar, our body will still create the glucose from other precursors which are not glucose, right?
Speaker A
That's what gluconeogenesis is. Gluconeogenesis is the creation of glucose. If you look at the root of the word, right, now eating sugar when you wake up doesn't stop gluconeogenesis and in fact you always will have glycerol which is a
Speaker A
byproduct of breaking down your fat to use as energy. And glycerol holds three fatty acids and glycerol can easily be converted to glucose and that's not a stressful process. It doesn't require cortisol. Now converting amino acids, which is protein, into
Speaker A
glucose does require cortisol and I can see why you may want to minimize that process. I totally get that. But this does not stop gluconeogenesis.
Speaker A
Never does stop. I have some berries and then some raw milk. That's great. Wait about half an hour, then have my first meal of the day, which is a raw steak with some raw butter and then feed the cat, too.
Speaker A
Nice. This guy does consume animal fat. It's nice. Wait for that to digest. Then have a teaspoon of baking soda and then some more berries before the gym.
Speaker A
The berries are actually a very inefficient source of sugar. Like their sugar to fiber ratio is very low. They have a lot of antioxidants and polyphenols, which many of them I actually would want to avoid as well.
Speaker A
I'll walk down, get some sunlight, then meet my bro at the gym for a nice quick session. Straight after my workout, I'm going to sip some orange juice as well.
Speaker A
Then on to lunch. Orange juice as well. Yeah, it's fine. That's good. Lunch. For lunch, I'll sear a steak.
Speaker A
Have three eggs or so, and then melt some butter in the pan to cover that over.
Speaker A
Yeah, he's not low fat. It's good. Just increase my fat content. Then I'll let that digest for about an hour. Then get a raw carrot salad with apple cider vinegar and coconut in. Then for dinner, I'll usually have four eggs, some more
Speaker A
steak, and some bone marrow. How much protein does he eat? More bone marrow. As well as that to like dessert kind of thing. I'll have some pineapple and a sausage. Then drink some raw milk to get my blood
Speaker A
He eats a lot of food. Blood sugar back up. Once you hit the blood sugar back up again, that mechanistic speculation of constantly needing to eat sugar for your blood sugar from the Pete sphere is false.
Speaker A
There's not like a stress by going four hours without eating sugar or something and good.
Speaker A
We have glycerol and lactate which are unstressful pathways of creating new sugar for our liver. Gluconeogenesis is always active and I believe you should eat sugar, but you don't need to eat more than about 150 to 200 grams of sugar on
Speaker A
a rest day to supply your body with ample glucose for all your functions and needs and to minimize and spare your protein to actually be used structurally.
Speaker A
Carbs are protein sparing. Like if you eat 300 grams of protein and no carbs, a lot of that protein would be used as carbs. It would be converted. If you eat 150 grams of protein and then 200 grams
Speaker A
of carbs, those carbs will spare that protein to be used for how we actually want it to be used, which is a great benefit of carbs. But there isn't a stress if you go a few hours without
Speaker A
eating sugar. You're going to be completely fine. It's actually completely normal physiology. I would say bad. Pretty good day of eating. He eats a lot of food. He eats raw dairy, which is great. He's full fat dairy. He
Speaker A
does not fear animal fat. He probably eats like 4,000 calories today, it looks like, which I mean, if he's staying lean, that's an amazing sign. I'm really a fan of this. This is pretty good. Some of his explanations, I
Speaker A
believe, are false, but it's still a really good day of eating. Yeah, this is good.
Speaker A
This might be the greatest day of eating of all time. Breakfast was a banger. We'll see about that.
Speaker A
Banger, three eggs, some sourdough toast, Greek yogurt with honey, and strawberries. Okay, so yeah, he's using non-fat Greek yogurt. This is a big problem with a lot of Pete people in the Ray Pete sphere. They don't prioritize food
Speaker A
quality, right? They're getting grain-fed A1 casein protein, low-fat dairy from the store instead of whole raw Amish dairy. You could even get low-fat Amish dairy. The food quality is super important. The pasteurization, the A1 casein proteins, being grain-fed
Speaker A
inside of a barn instead of eating grass in the sun like the Amish cows do on the Amish soil with all those minerals, more magnesium, etc. Those are important differences and they're going to add up.
Speaker A
So, I'm way more worried about your food quality relative to your macronutrient split. Way more important to me. So, I would swap out the non-fat Greek yogurt that's grain-fed and A1 for high quality raw Amish dairy.
Speaker A
So that was a I'm winded. Okay, I have a concussion here. The sourdough bread can cultivate gram-negative bacteria because it's a starch.
Speaker A
There are some fermentable carbohydrates and undigested starches that will feed these bacteria we don't want in the gut. It has lectins which can cause gap junctions in your gut lining. So sourdough bread is kind of a yellow zone food. It's not optimal. He said this is
Speaker A
the best day of eating. I would disagree for those reasons. Also, it's only glucose. You don't get the benefits of fructose in terms of filling up your liver more with sugar, which is a great benefit. Orange juice is good. I'd
Speaker A
actually prefer whole oranges for the general person, but if you tolerate it, it's fine. Too much carbs, too little animal fat. Food quality could be better. The bread isn't optimal.
Speaker A
I'd incorporate more whole raw milk. I'd swap out one of these sugar sources for raw butter.
Speaker A
Orange. Get rid of the bread. Headed out to the park to play some basketball. Some good sun exposure. Then 30 minutes before lunch, I had Ray Pete's carrot salad to reduce endotoxin and estrogen.
Speaker A
Well, you ate the sourdough bread, so it's good. Lunch, I cooked more starch. Cooked up some mashed potatoes and a little
Speaker A
low quality yogurt. This is grain-fed, factory farmed, low fat. This is not peak health.
Speaker A
Little tip is to use non-fat Greek yogurt. This lunch was fire with the ground beef, some grapes, and of course the orange juice.
Speaker A
After, when you go high sugar and low fat, this is when the skin gets worse. You know, at least 50% to 70% of your tissues actually prefer to oxidize fat, which is why from a calorie
Speaker A
perspective, one is not a bad split. So that would be like 200 grams of sugar for every 100 grams of fat. It's actually a really great split for the human diet, as it turns out. That's why I think 40%
Speaker A
of fat from calories is a really nice place to start. This meal, for example, low fat, no fat, no fat, no fat. This is a high sugar, low-fat diet from an optimal health perspective. Not it. Telling you guys that you don’t...
Speaker A
They have different functions. We need fat coming in every day for our skin health, for our hormones, for our fat soluble vitamins, our fat soluble minerals.
Speaker A
Very important. So, replacing all the fats with orange juice. Not good. Not good. But, uh, it's still not the worst I've seen.
Speaker A
After that, drove about an hour up to the quarry where we did some swimming, played some made Chipotle bowls. Labels, white rice, ground beef, little bit of black.
Speaker A
I won't be overly dogmatic, but the guacamole is up to 20% polyunsaturated fats, which from a Pete perspective, you definitely would want to avoid, but he's eating them. Whatever. The lettuce is benign kind of, but it can also feed
Speaker A
those gram negative bacteria. It's not giving you any nutritional benefit. The beans have lectins in them.
Speaker A
Overcooked low quality meat. This is not a diet for peak health, guys. I'm going to be honest. This is not a bad diet.
Speaker A
This is like way better than average. But from a peak health perspective, I need way more high quality raw animal fats. I need more of that high quality raw animal flesh. I want more whole fruits. I just want more animal fat,
Speaker A
more animal protein, less carbs. It's still good, but I don't want plant fats either. I'd give this day of eating like a seven or six out of 10. It's not the worst, but not optimal.
Speaker A
Uh, Dr. Ray Pete, what is a full day of eating for you? I was starting with orange juice.
Speaker A
Orange juice is all right, but it should be understood that oranges were created by humans. It's a hybrid fruit.
Speaker A
Yeah. Again, the fruits that we've had access to for most of our evolution from my understanding, my anthropological work were quite sweet, similar to the modern man-made oranges. So, I would say men trusted their senses to breed oranges to be more like the fruit we
Speaker A
like the taste of and are adapted to. Men didn't breed oranges not following their senses. They didn't make the oranges have more fiber. They made them have more sugar because we like sugar and sugar is good for us.
Speaker A
And coffee with cream and milk. Coffee is obviously toxic. I would say it's not ideal, but at least he drinks it.
Speaker A
It's not bad. Like, it's not a huge deal with cream and milk, but it's still toxic. See, attention spin.
Speaker A
After that, it is gone. So, if I'm starting to get hungry, you get eggs and cheese and eggs and cheese. All right. He sometimes talked about lowfat dairy. The information out there is a little bit vague. Yeah, he has suggested low-fat uh
Speaker A
kind of grain-fed A1 milk. He didn't really care that much about food quality, it seems. Uh relatively to like where I would be. I think food quality is super crucial.
Speaker A
Who knows if he ate full fat or lowfat cheese like 3 hours later. Maybe a more normal sort of meal. Maybe a cheese taco with the orange juice.
Speaker A
A cheese taco. What is that? A normal taco with a cheese in the middle. Or do you use cheese instead of seed slime when you create it? I'm not sure. Let's hope that it's the last.
Speaker A
I think he'd probably use corn. I assume better as the show. He did eat uh some fat for sure. He wasn't against animal fat by any means, but he didn't emphasize that you should be eating a lot of animal fat. That's
Speaker A
for sure. He said that you can eat butter every now and then and some other animal fat, but the emphasis was really on sugar.
Speaker A
Milk and then eating soup or chicken. What am I even watching? It's like now I'm now I'm reacting to it.
Speaker A
With coconut oil is an amazing saturated fat source. Great for the metabolic rate S tier. Mashed potato pretty solid carb source high in potassium.
Speaker A
Yeah. So, coconut oil does seem seem to stimulate the thyroid in a unique way that other fats don't. So, I can agree with that. But from a fat soluble vitamin perspective, it's absent of them because it's not from an animal. And
Speaker A
it's around 98% saturated, which is actually too saturated. We want more of a balance between monounsaturated. So, I'd still put it S tier though. Low pufa pork. This is a parasitic protein source. This is a carb source high in
Speaker A
potassium. Mid pork. This is a parasitic protein source. Very high in toxin. F tier. Raw carrot salad. Great for detoxing estrogen in the gut and endotoxin. Max tea. Raw honey. Hands down the best carb source on the planet.
Speaker A
S tier. Eggs. As wouldn't say it's the best. It's good though. Long as they're corn and soy free. These are going in max tea. Packed with fat soluble vitamins and cholesterol that the body can use to manufacture testosterone.
Speaker A
Good. Yeah. Shrimp. Great source of iodine and other micronutrients that support thyroid function. You must go wild cop. Max tea.
Speaker A
Glass bottled Coca-Cola. Pure AGs. advanced glycation end products that cause damage to your arteries on top of cane sugar which promotes endotoxin production in the gut. Most people's microbiomes nowadays cannot handle isolated sugar effectively. LT that's actually a good point but the
Speaker A
whole aes thing is like kind of a meme. You know on this list you have you know cooking eggs is going to have more AG than sugar but below this is not a natural food.
Speaker A
Chicken low in micronutrient most of the time high in toxin. Tier watermelon phenomenal carbohydrates source. It also contains elcitine which helps with blood flow. S tier black coffee amazing for testosterone and receptor sensitivity.
Speaker A
Max tea ice cream. Now disagree with that one. It really depends if it's A1 or A2 dairy. If it's A2 dairy, I would put this in S tier. But if it is A1 conventional dairy, this is going in L
Speaker A
tier low. Oh wow. He really cares about A1 or A2. I I don't think it's that big of a deal, but it matters. But it's not like that to me.
Speaker A
Extremely raw milk. As long as it's A max. Orange juice. If it is fresh squeezed sweet orange juice, is it going in S tier? If it's storebought orange juice, it would be lower. Dark chocolate phenomenal source of sac.
Speaker A
So coffee is in the same tier as raw milk. Fats, steeric acid, broine, magnesium, copper, etc. Great food. S tier, pure sugar. L tier, lowest of low. Promotes endotoxic production in the gut. They bleach this stuff. Comes in combination
Speaker A
with pesticides. It's not a good food. Raw oysters. Max tea. Amazing source of I uh one thing I' I'd say I'm kind of revising. I take a little bit on oysters. I think their copper content is a little bit of a concern. I probably
Speaker A
wouldn't go too crazy with them due to the copper. But they're very good regardless.
Speaker A
Nutrition. Beef liver. Same story. Amazing source of mutition. Max tea. No grapes. No, I'm I'm definitely revi I've been against liver for a while now. I've at least been saying eat liver if it tastes good to your senses. I won't ever eat
Speaker A
liver again. Personally, if I in any of my videos, if I had said maybe a year ago like eat liver, you know, when I was carnivore and stuff, I was wrong. In my opinion, I was wrong. So, I apologize.
Speaker A
Uh I've been saying for about a year now from my understanding. In my school community, like you can eat liver if you really crave it, if you really like it.
Speaker A
But if you're cutting liver into pills just to like choke it down, eliminate it. Get it out of your diet. I can make a more in-depth video on vitamin A. I've been doing research into it along with copper. I wouldn't be trying to max
Speaker A
either of those out. That's for sure. These are mid though because of the pesticide content. Cheese. If it's storebought cheese, it would go in F tier because of the bio-engineered ran it in this cheese. Water obviously amazing saturated fat source. It's going
Speaker A
to increase testosterone, enhance the stability of your cell membranes. It's going in max tea. And steak, you know where this is going. Max tea. And that is going to Yeah, steak's very good.
Topics:Ray Peat dietgluconeogenesisraw dairyanimal fatTikTok diet critiquefood qualitymacronutrient balancemetabolic healthsourdough breadnutrition
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