@Kilgore

@GRay Your diet sounds pretty nutrient dense why do you feel the need for a multi vitamin?

@Mauritio Yeah I even noticed a huge boost in metabolism and overall energy going from eating 150-200g down to around only 80-100g and increasing my carb intake even further. Most muscle building benefits stagnate around 1g/kg or 1.2g/kg of body weight.

@Mauritio Yeah this makes sense. Also in the later years of his life Ray clarified that 100g+ would only be useful for an active young person with a 4-5k calorie metabolism. So, the needs decrease with aging as well as with slower metabolism, and activity level. Someone like me who is young in my 20s and active, lifting weights and maintaining at 3.5k-4k calories. I might need close to 100g or more but intuitively I tend to be around 80-100g and don't really go over that. Im still able to build muscle on this amount.

@DavidPS I noticed also in a few of the so-called "blue zones" they are drinking mineral-rich spring water that's been filtered through limestone rock, resulting in high mineral content, particularly calcium and magnesium, due to the limestone's composition. Specifically Nicoya, Costa Rica which has a high concentration of this mineral-rich limestone. Their traditional diet is also low-protein and consists of primarily peaty foods. Nixtamalized corn, black beans, yams, white rice, tropical fruits. The black beans are notably low in pufa compared to other legumes as well.

Soybeans: 5.1g/100g
Chickpeas: 2.7g/100g
Kidney Beans: 0.3g/100g
Pinto Beans: 0.2g/100g
Black Beans: 0.1g/100g

Do any of you remember the people Dr. Peat sometimes mentioned in interviews who ate almost nothing but potatoes/sweet potatoes all year, plus pork one week a year? He mentioned they had good muscle mass despite low protein, but I forgot whom he was talking about and I lost my notes.

Could it have been the Tukisenta?

"The diet of the Tukisenta in New Guinea was studied in 1973. Their diet consists almost entirely of sweet potatoes. The Tukisenta were lean, healthy, and had little to no sign of heart disease or other diseases of civilization"

@Luke

Using the macro visualizer by @exfatloss you can see that 1950’s Japan and Okinawa diets consisted of shockingly high carb intake (80-85% of calories) Coming from mostly white rice and sweet potatoes. This means they ate a very low-fat (low pufa) and lowish protein diet particularly methionine/cysteine/tryptophan. This could contribute to their longevity and leanness.

https://macros.exfatloss.com/swamp?diet=eskimos_1914

@b1 Too much water causes increased prolactin secretion. Can be hard to tolerate for a hypothyroid person. Causing frequent urination.

@onliest I was gonna say this too but he was looking for non-dietary methods. Definitely a very powerful tool.

@Mauritio Nice, yeah i think this is definitely the most effective and safest way to go about restricting protein. Instead of restricting total protein very low like Ray did in his later years you can instead have periods of fasting from protein while still meeting your protein requirements overall.