My version of Ray Peat’s recommendations:
Carbs- rice krispies, potatoes, white rice, fruit and fruit juice.
I have the rice krispies most mornings, with fruit and a glass of OJ, lunch is either fruit and something or leftovers from dinner, and potatoes or rice for dinner. I have a dessert including fruit a few nights a week.
Protein: milk, gelatinous bony lamb or beef, or added gelatin into ground lamb/beef, white fish and shellfish, eggs.
- frozen blueberries and homemade custard
I have full fat milk for breakfast and drink milky coffee a few times during the day. I’ve swapped out yogurt for making custard with cornstach, sugar and milk- I have that a few evenings a week. Most nights I eat either white fish or a bony, gelatinous lamb or beef stew. I eat some vegetables with it, and usually potatoes or rice and butter.
Fat: coconut oil (straight off the spoon and cooking), butter, tallow, cheese
I eat about a tablespoon of straight coconut oil a day and if I’m frying I use the coconut oil or occasionally tallow (more for roasting). I use butter for serving on hot rice or potatoes and I often eat a couple of ounces of cheese with fruit for lunch.
I’ve just started taking some supplements mostly based on what the Jaminets recommend, although this isn’t really recommended by Peat. I’m taking 2g Vitamin C with another 80mg along with the 10mg zinc, 200mcg selenium, 10mg vitamin B6 and 75mg vitamin K, 5mcg vitamin D and 800mg calcium. I take about 40 drops of an agnus castus tincture everyday. Probably about twice a week I take 2-3g of magnesium citrate. I’m adding about 5g a day of sea salt to my food and drinking about 2.5 cups of drip or pressed coffee a day.
So far, only changes to my symptoms- improved sleep and a slight increase in how warm I feel, but axillary temps, both on waking and throughout the day, are still fairly low (34.5-36 degrees Celsius). I also seem to be losing weight as my clothes are looser (I don’t know what I weighed either before or now so I can’t tell for definite) despite the fact I’m eating more calories. Hopefully this won’t continue much as I can’t imagine it’s going to improve the amenorrhea. I thought my carb percentage was higher but when I checked, I’m still getting quite a lot of calories from fat (no bad thing). Some days, 50% as fat, and other days that’s the carbs. Even at that much at, PUFA is usually around 4g/day (less than 2% of calories). Protein is about 20%, although it can be as low as 15% and as high as 35%, from what I’ve seen. I don’t have the time to track my intake every day, although it’s instructive especially from the micronutrient perspective.
Out of frustration, I went to my GP this morning, and she’s going to do a hormone profile including thyroid. She said if they came back in the normal range she would refer me to an endocrinologist or gynaecologist to find out why my amenorrhea is so persistent. For the constipation, she gave me a commercial form of psyllium husk. Pretty benign, so I’m giving it a shot. I should have long before now, as my girl Anney at Farty Girl has used it with success. The only problems with it are the quick gelling, and you need to drink plenty of fluids and probably make sure you get enough fat in the diet too (no prob for me there). The raw grated carrot didn’t make my constipation any better, although it’s not a bad thing to take anyway, so I should get back into it. It’s just a bit fiddley and time consuming when you can’t see the benefit.
Anyway, it’ll be three weeks before I have any blood results, and that’s another few weeks to see if the Peat-itarianism is helping me.
I should also note, that posts are going to be pretty infrequent:( I’ve just started a degree on top of my job, so blogging is a bit squeezed.
I think I might have found a probiotic that actually works for me. Up until recently, I was taking magnesium citrate to counteract my chronic constipation. While the ancestral diet has done wonders for my other IBS symptoms (cramps, noxious wind, bloating), the constipation never really went away. I tried some over the counter probiotics, but I just got bloated. Last week, I was so constipated, I upped my magnesium dose for a few days straight, and when I started working I stopped. I suffered from diarrhea for two days, but that was probably a good thing. So, already a bit messed up, I thought it might be the right time to try a therapeutic dose probiotic, so I tracked down Bio Kult. What can I say, I don’t remember ever being this free from my gut problems. Initially I was a bit gurgley, but that settled quickly. It’s actually scary how used I had got to being constipated. It seems to suggest what I had suspected- that my constipation was because of low gut bacteria. I have found though that seedy berries or things like tomato skins can be felt making their way through, so I still have to be choosey about types of fibre. One type that doesn’t bother me is potatoes (although boiled skins are a bit tough to digest).
Boil some potatoes until soft (I didn’t peel mine out of lack of time, but I peel them off as I eat).
Make some coconut milk (I make mine from dessicated coconut flakes or blocks of pressed dried coconut).
In a saute pan, gently heat some cooking suitable fat, coconut oil is good here although you could use ghee or butter. I cooked some onion and cabbage before adding tomato passata (no skins or seeds, hoorah) and the coconut milk, as well as some garam masala and the potatoes, and let it putter away on low for half an hour.
I ate some last night as is, and had the rest today with a nugget of raw milk cheese. As you can see, the coconut sauce is not all smooth and emulsified because it doesn’t have any weird things like guar gum in it.
A final note on the probiotic stuff- Bio Kult is the probiotic developed by the doctor who wrote the GAPS diet. It seems to be working great for me, but I doubt it works for everyone. I was skeptical that high dose probiotics could work at all, and was amazed that this did, but I still doubt that everyone will have the same experience. There are other therapeutic dose probiotics out there, like VSL3, Mutaflor and Primal Defense. It’s apparently quite common with these high strength probiotics to experience a worsening of symptoms before they ameliorate, so it’s good to bear with something for a while if at first things are worse rather than better. This effect has been called ‘die off’, I don’t think I experienced it, but you may well do if you decide to try these things, and you may also find your IBS or IBD doesn’t get better at all. I am now coming round to the idea that oral probiotics are worth trying, having previously doubted their efficacy at all. So if you try Bio Kult and it doesn’t work, it might be worthwhile experimenting with the other ones. They all have different strains in differing amounts, and gut flora is rather varied.