Diets and health trends come and go. To me, the bioenergetic approach stands apart because it starts with a basic question: how does the body produce and use energy? I discovered this perspective two years ago. Here is what I have learned.
Bioenergetics is the study of how cells produce and use energy. At its core is the idea that health depends on a steady, efficient supply of energy, primarily from metabolizing glucose with oxygen. When energy production is impaired, the body compensates by increasing stress hormones like cortisol and adrenaline, which can lead to inflammation, metabolic slowdown, and disease.
Dr. Ray Peat (1936-2022), a biologist, philosopher, and painter, spent decades researching the relationship between metabolism, hormones, and health. He applied bioenergetic principles to health more broadly, seeing energy and structure as interdependent physically, mentally and emotionally.
Keeping the metabolic rate up is the main thing, and there are lots of ways to do it.
Peat believed that supporting energy production helps people recover from stress and maintain their autonomy. He also connected it to consciousness.
At the heart of his philosophy is the idea that impaired energy production is the root cause of disease and degeneration. A high metabolic rate supports vitality, while a sluggish metabolism leads to chronic stress, hormonal imbalances, and aging. Peat’s approach—often referred to as “Peating”—focuses on supporting the thyroid, balancing blood sugar, and avoiding substances that suppress energy production.
What does “Peating” mean in practice? Peat never prescribed a strict diet. His work offers a framework for supporting metabolism and reducing stress through food and lifestyle choices.
One-to-one coaching from Danny Roddy has deepened my understanding of Peat’s work and how to apply it.
For everyone who wants to know about Ray Peat... pic.twitter.com/OhYuT3PXpd
— Nate (@natelawrence_) July 17, 2023
Five Core Principles of Peating
I see five recurring principles in Peat’s pro-metabolic approach:
- The Zero PUFA Policy
- Focus on Dairy
- Prioritizing Simple Carbohydrates
- Nutrient Density
- Optimizing Thyroid Function
1. The Zero PUFA Policy: Avoiding Polyunsaturated Fats
One of the most radical aspects of Peat’s work is his stance on polyunsaturated fats (PUFAs). Found in vegetable oils, nuts, seeds, and fatty fish, Peat considered PUFAs unstable and prone to oxidation. When oxidized, they produce harmful byproducts that impair cellular energy production, disrupt thyroid function, and promote inflammation.
Peat argued that widespread PUFA consumption contributes to degenerative diseases, including diabetes, obesity and cancer. Instead of these unstable fats, his approach favors saturated fats, which he considered more stable and supportive of metabolism.
Pro-metabolic fat choices:
Butter, ghee, coconut oil, cocoa butter
Ruminant animal fats (beef tallow, lamb fat)
Authentic extra virgin olive oil (used in moderation)
Avoid: Vegetable oils (soy, canola, corn, sunflower), nuts, seeds, fatty fish, chicken, pork
In Peat’s view, reducing dietary PUFAs gradually changes the composition of the body’s fat stores and may support thyroid function and resilience to stress.
2. Focus on Dairy: Balancing Calcium and Phosphorus
Peat placed particular emphasis on dairy. Milk, cheese, and ice cream provide highly bioavailable calcium, which helps regulate stress hormones, balance phosphorus intake, and support thyroid function. Calcium also inhibits excessive iron absorption—another hidden metabolic burden in modern diets.
Many animal-based foods, like muscle meat, eggs, and seafood, are high in phosphorus. While these foods can be valuable sources of protein, an overabundance of phosphorus without sufficient calcium can create a stress response in the body. Peating promotes a calcium-to-phosphorus ratio of approximately 2:1 to maintain balance.
Pro-metabolic dairy choices:
Whole milk, cheese, yogurt, ice cream (from quality sources)
Avoid: Nut milks, oat milk, plant-based dairy alternatives (they lack calcium and contain PUFAs)
For those who don’t tolerate dairy well, eggshell powder or well-mineralized water can provide an alternative source of calcium.
3. Prioritizing Simple Carbohydrates: The Preferred Fuel Source
Unlike diets that discourage sugar, Peat’s approach treats simple sugars as a useful fuel for metabolism. The body’s preferred fuel source is glucose, and depriving it of carbohydrates forces a reliance on stress hormones to break down fat and protein for energy—an inefficient and inflammatory process.
Peat emphasized that not all sugars are created equal. He advocated for natural, easily digestible sugars found in ripe fruits, honey, fruit juices, and even white sugar. He discouraged reliance on starches (like grains and legumes), which require complex digestion and can contribute to endotoxin production in the gut.
Pro-metabolic carbohydrate choices:
Ripe fruits, citrus fruits, orange juice
Honey, maple syrup, raw cane sugar
White sugar (table sugar is not the enemy)
Avoid: Starches, whole grains, legumes, raw vegetables (due to anti-nutrients and gut irritation)
Followers of Peat’s approach often suggest 250–500 grams of carbohydrates a day, depending on individual energy needs. Meals should be balanced with a protein-to-carbohydrate ratio of around 1:2 to maintain stable blood sugar levels.
4. Nutrient Density: Key Supportive Foods
A core part of Peating is consuming foods that provide the highest nutrient content with the least metabolic burden. Some of the most nutrient-dense foods Peat recommended include:
Eggs – Rich in fat-soluble vitamins and choline
Oysters – High in zinc, copper, and selenium
Beef liver – A source of vitamin A, B vitamins and minerals
Gelatin and bone broth – Balances the amino acids found in muscle meat, supporting connective tissue and gut health
In addition to these foods, Peat emphasized the importance of daily carrot salad—a simple combination of grated carrot, coconut oil or olive oil, and apple cider vinegar with salt. Peat believed this combination could help regulate gut bacteria and estrogen balance.
5. Optimizing Thyroid Function: The Metabolic Regulator
Peat believed that thyroid function is the single most important factor in maintaining high energy levels and overall health. Without optimal thyroid function, metabolism slows, leading to symptoms like cold hands and feet, fatigue, weight gain, and brain fog.
In a book published in the 1970s, Dr. Broda Barnes estimated that 40% of the population had suboptimal thyroid function. Today, due to chronic stress, poor diet, and environmental toxins, some estimate that up to 95% of people have suppressed thyroid activity.
The best way to assess thyroid health is by tracking body temperature and pulse:
Upon waking: ~36.5°C (97.7°F), rising to ~37°C (98.6°F) midday
Pulse rate: 60-100 bpm (anything lower may indicate low metabolism)
If body temperature and pulse drop after meals, this suggests reliance on stress hormones rather than efficient energy production.
If diet and lifestyle alone don’t improve thyroid function, supplemental thyroid hormone (T3/T4) may be necessary. Peat often recommended natural desiccated thyroid (NDT) or pure T3 in small, frequent doses.
Conclusion: Peating as a Metabolic Framework
Peating is a framework rooted in bioenergetics rather than a rigid diet. By avoiding anti-metabolic foods and prioritizing energy-supportive choices, you can optimize metabolism, improve resilience to stress, and support overall well-being.
Essentially you want to only eat things, and only do things, that increase energy production.
While the five principles outlined above capture key aspects of Ray Peat’s approach to health, his work extends beyond just diet and macronutrient balance. Peat’s bioenergetic philosophy encompasses a broader view of metabolism, stress, and environmental influences on health. Here are five additional factors that play a crucial role in his framework:
- Managing Stress and the Nervous System – Chronic stress suppresses metabolism by increasing cortisol and adrenaline. Peat emphasized relaxation, deep breathing, and avoiding unnecessary psychological stress to maintain a pro-metabolic state.
- CO₂ and Oxygen Efficiency – Efficient energy production is linked to proper CO₂ retention and oxygen use. Peat was critical of excessive lactic acid production and emphasized the importance of nasal breathing and good mitochondrial function.
- Hormonal Balance (Progesterone vs. Estrogen) – Peat highlighted the protective role of progesterone and the dangers of excessive estrogen. Supporting thyroid function, getting enough protein, and consuming pro-metabolic fats help maintain a healthy hormonal balance.
- Light Therapy and Environmental Factors – Red light and sunlight support mitochondrial function and metabolism. Peat recommended avoiding blue light at night and getting natural UV exposure to regulate circadian rhythms and hormone production.
- Mineral Balance and Electrolytes – In addition to calcium and phosphorus balance, Peat emphasized the importance of sodium (salt) to lower stress hormones, as well as adequate magnesium, potassium, and copper for optimal cellular function.
- Coffee as a Metabolic Enhancer – Peat considered coffee a pro-metabolic tool due to its ability to increase thermogenesis, improve liver function, and lower stress hormones like cortisol. To maximize its benefits and prevent blood sugar crashes, coffee is best consumed with food, milk, and sugar.
These factors show how far Peat’s framework extends beyond food. It also considers stress, hormones and the environment in which we live.
The core philosophy of Peating can be summarized as:
Perceive, Think, Act.
Instead of blindly following dogma, listen to your body, experiment, and adjust accordingly.