@Beachbum I recently came up with 13 principles that were mostly inspired by Ray Peat regarding health. I shared them in another thread, but I will share them here as well, as they might be helpful to you. Feel free to use the ones you understand, and leave the ones you don’t (or don’t agree with), and of course, add to them or edit them as you see fit-
I also came up with 13 principles to experiment with along the way. The first, and overarching, is belief or mindset. My belief is that it’s best to either think in the positive (eg, “I am lean,” “I am getting leaner”) or think in questions (eg, “how do I get more fit? How do I up my metabolism?), and not think in the negative, or what you don’t want (eg, “I’m fat, I’ll never lose weight”). If the positive affirmations don’t feel right, start asking yourself questions about them instead. You could also try “I allow myself” instead of “I am” (eg, “I allow myself to be lean and strong” as opposed to “I am lean and strong.) That will get you thinking and focusing on where you want to go, instead of what you don’t want.
The other 12 are principles, and I’ll just list them off-
1. Get more red and infrared light
2. Increase Carbon Dioxide, and retention
3. Live at higher altitude, or simulate altitude.
4. Deplete PUFA/Lower MUFA (both in body and diet)
5. Increase Anti-inflammatory Amino Acid to Inflammatory AA ratio (or more simply, glycine/methionine)
6. Increase NAD+/NADH ratio
7. Keep Iron (Ferritin) near deficiency
8. Increase Testosterone to Cortisol ratio. (and Progesterone/Cortisol for women)
9. Keep Thyroid levels high
10. Keep Vitamins and Minerals abundant, (Vitamin A, B1, Niacinamide, Biotine, D, E, K2, calcium, magnesium, and sodium, to name the ones I really focus on.
11. Increase Dopamine to Serotonin Ratio
12. Improve Digestion
There’s some overlap, some have very simple and easy solutions, others might take time, and others might require a major life change. But, you can play around with a few or all of them at different times. I really started focusing on the Glycine to Methionine ratio, and really adding a lot of Glycine and gelatin and collagen to my diet in October. That led me to discover beef tendon, which led me to experiment with a very low fat diet for a couple months, and I that is a tool which I might bust out again, but probably only for couple months, max, at any time. The crazy thing, with the low fat, high glycine/gelatin diet, I got super smooth skin on my elbows and heals which had been very rough before. That wasn’t even something I was that concerned with, but it was a nice bonus. The smooth heals and elbows have stayed, even when I went back to a higher level of fat (but still pretty high glycine/gelatin).
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