Ray Peat: Regular sleep is a powerfully protective thing. It should be somewhere in the range of six to nine hours every night, but the regularity is very important. It becomes a built-in, almost a machine-like regularity, once you get a schedule set. And any variation of

Is there a dim red flashlight I can use for traversing a dark house at night without nuking melatonin

Is there a database of everything Ray ever wrote or said that I can ctrl+F

Trying to find a 100W 130V incandescent bulb

“Carnosine ray peat” “Carnosine ray peat forum” “Chris masterjohn carnosine”

It might be good to include a little if you’re using dairy eggs oysters liver and gelatin as your only protein sources, since these dipeptides are only found in muscle meat, with chicken being the richest sources

Chicken tenderloin, leaner than breast (very little PUFA), good source of anserine & carnosine (dipeptides only found in muscle meat shown to have beneficial effects) and b3

Based on my current understanding, I think this is the ideal exercise selection for health: > Lifting > Walking (some barefoot for proprioception) > Concentric-based zone 2 cardio > Warm showers/baths

Ray was right about concentric > eccentric, but I think that applies better to cardio than lifting

I’m currently a HIIT hater

I’m bullish on concentric-based zone 2. Swimming, stationary bike, etc, whatever’s fun.

Ray acknowledged that exercise can benefit the mitochondria. This meta regression makes it pretty clear that cardio powerfully increases mitochondrial content. I think the goal should be to get the benefits with the least stress possible, like in concentric-based zone 2

Need to get more jagged this winter

@5HTskeptic If it weren’t for the carnosine and anserine in muscle meat I would happily remove it from my diet. I’m uncomfortable having a diet completely void of those dipeptides since they seem to have beneficial effects

Excessive exercise in general is a concern, but concentric-based steady state cardio is fairly easy to recover from

Until I’m presented with convincing conflicting information, I recommend that people do concentric-based steady state cardio to increase mitochondrial content, and avoid interval training. Interval training is more fatiguing for no added benefit.

https://t.co/Tp4CXQxSzk

Concentric-based modalities are even less fatiguing (elliptical, incline treadmill, stationary bike, swimming, etc)

According to this meta regression, cardio increases mitochondrial content. SS (steady state) and SIT (sprint interval training) work equally well, with a 4:1 time ratio (60min SS = 15min SIT). IMO, 60min SS is much less fatiguing. Thus, I do SS as my only cardio.

I know the EMF is concerning, but noise-cancelling AirPods repeatedly significantly improve my health when my living situation isn’t ideal

The carnosine and anserine in meat are the only reasons I don’t exclude it from my diet (in favor of dairy, eggs, oysters, liver, and gelatin)