Bioenergetic Fundamentals

Inspired by Dr. Ray Peat | Danny Roddy | Georgi Dinkov | Dr. Gilbert Ling
*Difficulty digesting ANY food CAN be solved with proper nuance & context

Carbohydrates Proteins
Ideal Range 300+ Grams A Day Ideal Range 100-125 Grams A Day

Pulp-Free Organic Orange Juice Milk Without Added Vitamin A/D

(Not from concentrate, preferably organic or (A2 for those more sensitive or Camel's milk and
from ripe sweet oranges that you juice yourself make sure there is no added [fortified] vitamin
and strain ALL fibers out, but can be store- D or A. Raw preferred but pasteurized works.
bought. Potassium modulates insulin.) Liposomal colostrum to reverse dairy allergy.)

Honey Duck/Chicken Eggs

(Local, Raw, Organic, Unheated.) (If sulfur issues consider molybdenum with
eggs and address dysbiosis in the gut.)
Sugar
(No brown sugar. So long as calcium is high Gelatin/Collagen Peptides
[eggshell/dairy with K2 5-10mg a day]) (Make some gelatin, add some pulp-free juice
and let sit overnight, and have gelatin snacks
Ripe Fruits
throughout the day. This is the best amino-acid
(Typically with skins taken off, avoid banana's
profile really of all the protein sources due to
in general due to their proclivity in raising
high glycine/proline and no tryptophan. Go for
serotonin.)
Collagen Peptides if Gelatin is irritating.)
White Russet Potato
Goat/Bovine/Sheep Cheese
(May spike insulin too much initially. Only eat
(If digestion is slow keep low or with functional
fresh out of the oven or heat source, do not put
fibers listed below. The more aged cheeses have
in the refrigerator and reheat later as they turn
more histamine content in general.)
into a resistant starch once cooled, which feeds
bacteria in the gut indiscriminately which leads Meats from beef, bison, cod, sole,
to dysbiosis and more endotoxin-load. Best oysters, crab, shrimp, lobster, and lamb.
eaten without the skins, can add butter, it goes [avoid chicken/turkey/pork/salmon especially]
best with a little protein with it such as cheese.) (You generally want cysteine, methionine, and
especially tryptophan to be lower as these
amino acids oppose proper thyroid function
Fats and increase serotonin. Muscle meat is rich in
Ideal Range ~ Less Than Carbs these amino acids and you can counteract it
with collagen peptides [Vital Proteins] taken 1-2
Butter/Ghee/Milk
scoops with the meat or just prior, or gelatin,
(Once you reverse any sensitivity to these, this
and take with dairy or eggshell calcium to keep
is the ideal saturated fats.)
calcium to phosphorus ratio in balance cause
Animal Fat muscle meat is rich in phosphorus but not in
(From meats to the right preferably from calcium. And you want calcium to typically be
species-appropriately fed diets.) 2:1 or 1:1 ratio of calcium to phosphorus.)

Coconut
(Refined or virigin coconut.)
Functional Fibers
Superfoods Organic White Button Mushroom
(Boil Medium-High for 3 full hours with open-
Pasture-Raised Bovine Liver air ventilation to remove most of the toxic
(The retinol [Vitamin A] is superior to any hydrazine and agaritine.)
form known to research, as is the
bioavailable copper which helps proper iron Raw Carrots Grated Length-Wise
metabolism. I no longer recommend dried (Add 1-2 tsp organic white vinegar, 1-2tsp
capsules of liver. Pan-searing it then adding refined coconut oil, sea salt for a salad.)
some honey and sea salt with mushrooms is
very tasty. Get 6-9oz in A WEEK. Your skin Boiled Bamboo Shoots
and immune system will thank you.) (Add to a soup. Use canned bamboo shoots.)

Oysters
(The selenium, zinc is critical to balancing the AVOID
copper found in the liver. These two
superfoods are also critical as you increase PUFA's [polyunsaturated fats]
carbohydrate metabolism so you don't (PUFA is linked to damage of the beta cells in
experience downsides to sugar metabolism the pancreas, damage to the thyroid. Leads to
increasing. Use Oyster Extract by Bulk rapid aging. Avoid ALL vegetable/plant/nut/seed
Supplements, and add a tsp to one of my oils [minus coconut]).
meals each day. I'd recommend cooking if
Nuts, Seeds [minus coffee], Soy [minus
you eat them straight.)
Natto], Dried Fruit, Unripe Fruit,
Uncooked Vegetables [minus carrot],
Organic Coffee
Legumes, Beans, Grains [minus white rice],
(When mixed with milk/creamer, and a sugar
Carrageenan, Guar Gum, Acacia Gum,
source ONLY. Best taken post-meal to down-
Most Fermented Foods, Breads/Baked
regulate iron. Magnesium is high as well.)
Goods, Corn, HF Corn Syrup, Citric Acid.
www.bodyepiphanies.com
 Vitamin Fundamentals
Inspired by Ray Peat | Danny Roddy | Georgi Dinkov | Gilbert Ling | Hans Selye | Albert Szent-Györgyi

~ To heal fast, move gently & methodically ~

Thiamine (Vitamin B1) Thiamine HCL | TTFD tetrahydrofurfuryl disulfide | Supplement
ALL B vitamins are capable of improving carbohydrate metabolism. In my opinion, it's one of
the most important variables when navigating Ray Peat's work. Start with HCL version as it's
low in bioavailability, and isn't sulfur-bound, so it is less apt to cause bizarre symptoms.
Most critical ranges are 200-1,200mg a day. And the TTFD version is lower around 100-
250mg, and usually needs co-factors such as B2/molybdenum/selenium if sulfur
metabolism isn't ideal. Methylated B-Complex, multi-magnesium, and potassium chloride
are all important co-factors in minimizing symptoms from high-dose thiamine. This
substance can entirely alter your mitochondrial health. And can particularly help restore
vagal nerve tone, improve gut motility, blood pressure regulation, sleep apnea, etc.

Niacinamide (Vitamin B3) - Beef Liver | NOT Niacin | Supplement

50-100mg of niacinamide a few times a day for conditions like arthritis and diabetes.
Nothing more than 2 grams a day in most circumstances. Glucose and niacinamide work
very closely with each other, and with thyroid hormone, in the maintenance and repair of
cells and tissues. When one of these energy-producing factors is lacking, the changes in cell
functions – a sort of pre-inflammatory state – activate corrective processes.

B-Complex - Beef Liver | Phosphorylated | Methylated | Topical | Supplement

B2 Riboflavin 5 phosphate | B3 Niacinamide | B4 Choline/Adenine| B5 Pantothenic Acid
Calcium D-Pantothenate | B6 Pyridoxine HCL/Pyridoxal 5' Phosphate | B7 biotin | B8
Inositol | B9 Folate L-5-Methylfolate/glucosamine salt | B10 PABA Para Amino Benzoic Acid
| B11 Salicylic acid | B12 methylcobalamin, adenosylcobalamin, hydroxocobalamin.

Vitamin A (Retinol) - Grass-fed Beef Liver | Rarely Supplement | Topical

Approx. 6-12oz a week in general of pan-seared beef liver. I no longer recommend
encapsulated dehydrated beef liver due to retinol oxidation. This is very critical to improve
carbohydrate metabolism, and always balance this with oysters, as the copper in the liver
really should be balanced by the bioavailable form of zinc in the oysters.

Vitamin D3 - Biological Light | Food Sources | Supplement | Topical

Photobiomodulation therapy (sunlight) is undeniable. Beef liver/Egg Yolk/Goat's Milk. And
nowadays so is supplemental vitamin D3. I would suggest aiming for approximately 5,000IU
for most people. This can shift considerably depending on a variety of contexts. Remember
all fat-soluble vitamins (A,D,E,K) are best taken together, especially K2/D3.

Vitamin K2 (MK4 Primarily) - Food Sources | Supplement | Topical

Beef Liver/Egg Yolks/Gouda 13 weeks+, Edam/Maasdam 5 weeks+, Raw Milk Cheese, etc./Natto.
This substance in my experience is best at 5-10mg (5mg twice a day) at minimum for most
in MK4 (Thorne Research). In some instances 45mg a day. Top recommendation for
preventing the likelihood of stroke, atherosclerosis, and osteoporosis.

Vitamin E (8 types) - Food Sources | Supplement | Topical | Take 4 hours away from K2
Beef Liver/Palm Oil/Wheat Germ Oil/Grass-Fed Beef. Vitamin E reduces oxidative stress
significantly. Vitamin E, like progesterone and aspirin, acts within the cellular regulatory
systems, to prevent inflammation and inappropriate excitation. Besides antagonizing some of
the end effects of the toxic fatty acids, vitamin E inhibits lipolysis, lowering the concentration
of free fatty acids (the opposite of estrogen’s effect), and it also binds to and inactivates free
fatty acids. Approximately 0.4mg of alpha-tocopherol per gram of PUFA ought to be
consumed. The more PUFA you consume the more E you NEED. Grass-fed beef has 4.07
(ug/g tissue) of alpha-tocopherol than Grain-fed 0.75. In other words, it has 1.3-5.4-fold
higher vitamin E than grain-fed beef. As with all fat-soluble vitamins, the more fat you
consume, the greater the absorption rate of these you'll experience. I rarely recommend oral
supplementation unless consuming PUFA rich meals or for a medical reason. D-version only,
as DL-versions are synthetic, and this doesn't seem to be a wise one to be taken synthetically.
If taken orally, Natural Origins Tocomin SupraBio or Allergy Research Group are my current
recommendations. Ideal Labs Tocovit as well for transdermal.

Vitamin C - Food Sources | Food-Sourced Supplement | NOT Ascorbic Acid

Pulp-Free Orange Juice [not from concentrate]/Raw Beef Liver. Is a major component for
transforming cholesterol to bile acids, and when deficits occur in the liver you see a
decrease in proper cholesterol function in the body. Fasting blood glucose, triglycerides,
total cholesterol, low and high-density (LDL, HDL), glycated hemoglobin HbA(1c), and serum
insulin all improve around 1 gram of supplemented vitamin C a day. Pure Synergy Pure
Radiance C is the only product I recommend aside from occasional liposomal use or IV.

Why Pay Attention?

Often times when recovering from illness in order to restore metabolism you'll need to dig
deep on micronutrient status, as it impacts mitochondrial function massively. Some people
will require much higher therapeutic doses of B vitamins in specific forms than others. This
can literally make the difference in reversing disease at its fundamental level.

*Difficulty metabolizing ANY compound CAN be resolved with proper nuance, patience & context

www.bodyepiphanies.com
 Origins of Disease 001
Inspired by Dr. Ray Peat | Danny Roddy | Georgi Dinkov | Dr. Gilbert Ling | Functional Performance Systems
*Powerful Compounds That Influence Diseased States | Quotes From Dr. Ray Peat

Iron Overload Nitric Oxide

"During aging, our tissues tend to store an “Nitric oxide is increasingly seen as an
excess of iron. There is a remarkably close important factor in nerve degeneration
association between the amount of iron (Doherty, 2011). Nitric oxide activates processes
stored in our tissues and the risk of death (Obukuro, et al., 2013) that can lead to cell
from cancer, heart disease, or from all death. Inhibition on the production of nitric
causes. This relationship between iron and oxide protects again various kinds of dementia
death rate exists even during childhood, but (Sharma & Sharma, 2013, Sharma & Singh,
the curve is downward until the age of 12, 2013). Brain trauma cases see a large increase
and then it rises steadily until death. The in nitric oxide formation, and blocking its
shape of this curve, representing the iron synthesis improves recovery (Huttenmann, et
burden, is amazingly similar to the curves al., 2008); Gahn, et al., 2006).
representing the rate of death in general, and
the rate of death from cancer. There is no “Nitric oxide, a third cultic substance along with
other relationship in biology that I know of serotonin and estrogen, is invoked as a
that has this peculiar shape, with its normalizer of brain circulation and protector of
minimum at the age of 12, and its maximum nerve cells from peroxidation. Whether a
in old age at the time of death. substance is an antioxidant or pro-oxidant
depends on its environment, and both nitric
"An excess of iron, by destroying vitamin E oxide and estrogen are pro-oxidants, promoters
and oxidizing the unsaturated fats in red of lipid peroxidation and other forms of cell
blood cells, can contribute to hemolytic damage, under a variety of physiological
anemia, in which red cells are so fragile that situations.”
they break down too fast. In aging, red cells
break down faster, and are usually produced
more slowly, increasing the tendency to Unopposed Estrogen
become anemic, but additional iron tends to
be more dangerous for older people." “Estrogen and PUFA create insulin resistance,
and the resulting state of “diabetes” and
stress de-energizes tissues, with the
Serotonin mitochondria that are damaged by
unsaturated fatty acids, nitric oxide, tumor
"There are people who advocate the use of necrosis factor (TNT), serotonin, etc., failing to
tryptophan supplementation or other means meet the tissues’ energy needs. Stress,
to increase serotonin in the tissues as a endotoxinemia, and increased estrogen tend
treatment for the fibromyalgia syndrome, but to activate TNF, which has a role in brain
the evidence increasingly suggests that degenerative diseases and osteoporosis and
excessive serotonin, interfering with muscle multiple organ failure. Much research has
mitochondria, is a major factor in the focussed on a search for a single substance
development of that syndrome. In 1965, that is responsible for the inflammatory
Hans Selye showed that the injection of conditions of Alzheimer’s disease, but
serotonin caused muscular dystrophy." inflammation and aging are processes that
involve many causes and mediators, with
each individual’s history causing variations in
Endotoxins the details.”
“Bacterial endotoxin increases serotonin "All of the unpleasant consequences of
release from the intestine, and increases its estrogen excess happen to resemble some of
synthesis in the brain (Nolan, et al., 2000) the events of aging. If aging involves the same
and liver (Bado, 1983). It also stimulates its processes that are created by estrogen, then
release from platelets, and reduces the lungs’ our knowledge of how to protect ourselves
ability to destroy it. The formation of against estrogen can be used to protect
serotonin in the intestine is also stimulated by ourselves against aging. Estrogen steals
the lactate, propionate, and butyrate that are oxygen from mitochondria, shifting patterns
formed by bacteria fermenting fiber and of growth and adaptation."
starch, but these bacteria also produce
endotoxin. The inflammation-producing
effects of lactate, serotonin, and endotoxin Lactate/Lactic Acid
are overlapping, additive, and sometimes
synergistic, along with histamine, nitric oxide, "The presence of lactic acid in our tissues is
bradykinin, and the cytokines.” very meaningful, but it is normally treated as
only an indicator, rather than as a cause, of
“The maladaptive sequence, starting from biological problems. Its presence in rosacea,
stress or hypothyroidism, would typically arthritis, heart disease, diabetes, neurological
involve increased absorption of endotoxin, diseases and cancer has been recognized,
leading to interference with mitochondrial and recently it is being recognized that
respiration, a shift to fat oxidation, suppressing it can be curative, after fifty years
inflammation, and the increase of a wide of denial. The influence of politics on science
range of stress hormones. Each of these is so profound that neither historians nor
happens to interfere with the production of scientists often care to consider it honestly
progesterone, leading to increased LH.” and in depth."

www.bodyepiphanies.com