Rate my stack/guide my peating
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I have been trying to implement the teachings of peat into my diet for some time and have had lots of success. Mainly eat natural foods, apart from some gummy bears every now and then. I am mostly interested in bioenergetics to be more sociable, improve vitality and focus and testosterone, also have acne+acne scarring which im trying to fix with my diet and topical niacinamide). I want to put this out there in the hopes that someone further along can help point me in the right direction. Right now my diet looks like this (keep in mind I'm trying to gain muscle, hence the starch)
Morning:
Skyr or yoghurt
Frozen mango
Collagen Peptide
Sourdough bread with butter
3 Eggs
Parm Reggiano sometimesLunch:
Rice or potatoes
Ground beef or chicken (try to avoid chicken though)After lunch meal / preworkout:
Skyr or more rice
Cheese or milkDinner:
Same as Lunch most of the timeSupplements:
Creatine 5g every day
L-Theanine with milk coffee in the morning
Vit D3+K2 (3000iu and 75iu respectively)
Vit A 10000iu every other day (to get rid of acne, as well as niacin amide serum for my scarring)Workouts:
Judo two times a week for 3 hours total
Lift three times a week for 1 hour+As I said, I would be hugely thankful for any tips or help as well as info regarding my supps etc. Im not hypothyroid; my tests last November gave me a TSH level of 1.90 and I'm fairly young as well. Please leave comments or links to relevant Peat articles or any helpful tips in general, I will appreciate anything and everything.
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@PeaterDinklage Forgot to mention that calories are 3000+ every day for muscle building reasons
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TSH could be better. Peat says near 0.4 is good. Maybe make sure you are getting enough selenium and iodine.
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It's good to have another Judoka on the forum!
How is your digestion, how many bowel movements a day, and at what quality? That's an important indicator that things are running smoothly and your diet is well tolerated.
Personally, I have found a pretty profound difference between training Judo with an irritated digestion and low-metabolism, and training in a 'high-metabolic' state. My mental endurance and tolerance are significantly better (as you well know, the learning curve can be tough), and fighting feels more natural as opposed to having racing thoughts.
It would be fascinating to study the physiology of elite grapplers. The explosivity and mental processing speed are unparalleled.
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@ShiftGear Bowel moments are not too consistent. Once a day minimum, but not well formed. Have thought of cutting dairy for digestion and skin issues, but it’s so vital for my calories.
I am also interested in the relation to energy and Judo. Very interesting stuff. My Sensei is very old but seems to have the explosive power of a 20 year old.
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@PeaterDinklage said in Rate my stack/guide my peating:
Im not hypothyroid; my tests last November gave me a TSH level of 1.90 and I'm fairly young as well
Of course, you know yourself better than I do, but a TSH of 1.90 isn't great, and I would personally say that almost a majority of people now are walking around (at least subclinically) hypothyroid to some degree.
@PeaterDinklage said in Rate my stack/guide my peating:
Bowel moments are not too consistent. Once a day minimum, but not well formed. Have thought of cutting dairy for digestion and skin issues, but it’s so vital for my calories.
This could do with some work too. Once a day is suboptimal (as per Roddy and others), this is something I'm working on myself too. From Peat himself too, poor digestion of dairy products is indicative of other digestive issues (overgrowth?) that warrant attention.
https://raypeat.com/articles/articles/milk.shtml
http://raypeat.com/articles/articles/hypothyroidism.shtml
http://raypeat.com/articles/articles/cascara-energy-cancer-fda-laxative-abuse.shtml -
@PeaterDinklage Thank you for the reply. Appreciate it. Bowel movements are now very consistent. Recently started taking garlic clove before bed for overgrowth. I suspect it may be overgrowth because of frothy urine as well as general brain fog. Took a multi B with 450mg Thiamine as well. Hoping for this to help.
If 1.90 TSH is bad, not saying it isn't, what can I do to lower it naturally. I am too young to take pregnenolone, progesterone or T3/T4. Have been eating liver, which I was not doing in November, this may mean that my TSH is now lower, I'm not sure.
Once again, thank you for the reply.
