Top tips for a thriving metabolism… according to Ray Peat
Ray Peat’s Top Tips for a Thriving Metabolism
If you’ve ever gone down the rabbit hole of metabolic health, chances are you’ve come across Ray Peat. A biologist and hormonal health researcher, Peat’s work has influenced thousands of people looking to reclaim energy, restore thyroid function, and support their bodies at a foundational level. While some of his views challenge mainstream health narratives, his principles have helped many feel more vibrant, warm, and alive—especially those dealing with low energy, hypothyroidism, or chronic stress.
Below are some of Ray Peat’s most well-known tips for boosting metabolism—rooted in nutrition, light, and biology.
1. Eat Enough—Especially Carbs & Sugar
One of Peat’s core principles is that undereating suppresses metabolism. He emphasizes the importance of getting enough calories, especially from carbs like fruit, honey, milk, and even white sugar.
Why? Glucose supports thyroid function, lowers stress hormones (like cortisol), and helps your liver convert inactive T4 thyroid hormone into active T3.
✅ Try this: Sip on orange juice with a pinch of salt for a quick energy and mineral boost.
2. Support Thyroid Function
Ray Peat believed that many modern issues—low energy, infertility, cold hands and feet, hair loss—stem from low thyroid function, often undiagnosed. Supporting the thyroid includes:
Eating enough carbs and protein
Reducing polyunsaturated fats (PUFAs)
Supporting liver function (where T4 → T3 conversion happens)
Considering desiccated thyroid supplements under guidance
✅ Try this: Include daily sources of protein like dairy, eggs, gelatin, and shellfish—paired with carbs for thyroid and liver support.
3. Avoid Polyunsaturated Fats (PUFAs)
Peat was not a fan of seed oils (like canola, soy, sunflower, etc.), calling them anti-metabolic. PUFAs suppress thyroid function, increase oxidative stress, and impair mitochondrial energy production.
He preferred saturated fats (like coconut oil, butter, dairy fat) and monounsaturated fats (like olive oil) instead.
✅ Try this: Replace seed oils with coconut oil for cooking, and use real butter over margarine.
4. Embrace Light—Especially Red Light
Peat emphasized the power of light, particularly red light and natural sunlight, for mitochondrial health and hormone production. He believed light supports the metabolism by energizing cells and reducing inflammation.
✅ Try this: Get outside for early morning sun exposure, or consider using a red light therapy panel in winter months.
5. Eat “Pro-Metabolic” Proteins
Not all proteins are created equal. Peat recommended avoiding excess muscle meat and instead emphasized gelatin, dairy, eggs, and shellfish for their pro-metabolic amino acid profiles.
Why? Collagen-rich proteins balance out methionine and cysteine in muscle meats, which can be inflammatory when eaten in excess.
✅ Try this: Sip on bone broth or add gelatin to fruit juice for a nourishing snack.
6. Balance Calcium, Magnesium, Sodium & Potassium
Mineral balance is key to cellular energy production. Peat often discussed how calcium (from dairy), magnesium, sodium, and potassium work together to support the metabolism and reduce stress.
✅ Try this: Include a variety of fruits, dairy, coconut water, and sea salt throughout the day.
7. Keep Stress Hormones Low
Chronically elevated cortisol and adrenaline slow the metabolism, suppress thyroid function, and increase inflammation. Peat’s dietary strategies—frequent meals, adequate carbs and protein—aim to reduce stress on the body.
✅ Try this: Don’t skip meals. Eat every 3–4 hours with a mix of protein, carbs, and fat to keep blood sugar stable.
8. Use Coffee (Strategically)
Ray Peat was pro-coffee—but not on an empty stomach. He believed coffee supports liver detox, boosts metabolism, and increases mental clarity when paired with food.
✅ Try this: Drink coffee with breakfast, especially if it includes protein and sugar (like eggs, fruit, or milk).
Final Thoughts
Ray Peat’s work reminds us that the body wants to heal—and often just needs the right inputs: nourishment, warmth, light, and less stress. Whether or not you follow every piece of his protocol, his metabolic approach offers a radically compassionate framework for supporting health and energy at a cellular level.
Listen to your body, stay nourished, and remember: healing doesn't have to be complicated.
