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Ray Peat on Fat Loss - Clips with Transcripts [Each clip followed by its transcript] 1: Fat loss, steroids, lipolysis, and glucuronidation
1: Fat loss, steroids, lipolysis, and glucuronidation: [Haidut] “As you probably know, bodybuilders are notoriously averse to dieting or the various caloric restriction and they abuse steroids in order to lose weight and gain lean mass. Considering the fact that both testosterone and DHT and progesterone are ANTI-lipolytic, under what mechanism do you think they are capable of causing rapid fat loss without really increasing the amount of fat burning or fat oxidation? There must be some other mechanism going on there. Yeah, the liver, when it's well nourished and activated by thyroid rather than estrogen effects, the liver can harmlessly excrete PUFA(polyunsaturated fatty acids). Any PUFA that appears in your bloodstream can be recognized by the liver as a toxin and inactivated by attaching glucuronic acid to it, for example, and causing it to be excreted in the urine. [Haidut] So, the androgens are basically protecting the liver and allowing it to be able to excrete more and more PUFA? Yeah, and thyroid and progesterone and aspirin, such things, work in that direction.”
2: Fat loss, muscle loss, fasting, exercise, thyroid, and metabolism.
2: Fat loss, muscle loss, fasting, exercise, thyroid, and metabolism. “Many diet studies have found that you oxidize fat at a high rate, in some people the first 12 hours and in some people the first 24 hours, you keep oxidizing fat when you go on a starvation diet and lose fat for maybe your first day. But at some point, you have depleted your stored glycogen and that blocks the formation of the active T3 thyroid hormone, and from that point on you're relying for energy to an increased extent on the breakdown of tissue protein turning it into fat. So a more or less starvation diet that goes on for a week or two will result in about 80% of your weight loss being in the form of muscle loss and very little, maybe 20%, in the form of fat loss. But if you eat enough sugar and have the minerals such as in fruit and keep a slight protein intake, the small amount of sugar will prevent the breakdown of protein tissues, and a 10 to 14-day diet in this case will cause you to lose maybe 80% fat and only 20% muscle. So a starvation diet after the first 12 to 24 hours is turning off your thyroid, turning on the destructive tissue breakdown. In one experiment, people were put on a treadmill and the incline of the treadmill was adjusted so that they kept a steady heart rate of no faster than 120 beats per minute, just like you were walking down the street, and they had blood tests at intervals. Almost everyone stopped producing T3 in the first hour of that mild exercise, so when your T3 is turned off, whether it's by starvation or by excess activity, that's the point at which you start breaking down protein tissues.”
3: Fat loss, carbs, orange juice, and potassium:
3: Fat loss, carbs, orange juice, and potassium: “The carbohydrate at the right amount will spare the protein. So 80 grams of protein a day, for example, if you're getting the carbohydrate from orange juice, for example, comes with minerals. Potassium has a sparing effect on the protein besides the sugar. So fruit juice plus the adequate amount of protein will keep your metabolism up and tend to promote fat loss rather than protein loss.”
4: Fat loss, foods that increase the metabolic rate, thyroid, seed oils, and coconut oil.
4: Fat loss, foods that increase the metabolic rate, thyroid, seed oils, and coconut oil: “Lindar that you just mentioned his idea of the catabolic diet was to choose foods for their metabolic inefficiency because people eating to satisfy their appetite tend to get fat on the available foods and he found that he could get people to lose fat very consistently and quickly by choosing certain foods that increased their metabolic rate so that they could burn calories faster than they were eating them that was in the 1920s when he did that research and just by chance a few years later George Burr who was studying the effect of fats in the diet found if he made his rats deficient in the unsaturated fatty acids they burned calories at a terrific rate as much as 50% faster than normal and he thought that was bad and he became very popular with the agricultural industry because they found that feeding those polyunsaturated fats to pigs and chickens and such they would gain weight quickly and cheaply without eating very much food just the opposite of what Lindar wanted to do was to find foods that would decrease the efficiency of the metabolism so that people would produce heat without gaining weight. [Do you know what kind of foods Lindlar advocated?] Lots of fruits and vegetables including fruit juices. The standard nutritional education emphasizes the concept of specific dynamic action or the thermogenic effect of various foods and it's widely recognized that eating protein increases your body temperature and heat production. Okay. By quite a bit 15 or 20 percent and sugar a little less than that. [I know you've mentioned I don't mean to interrupt but I know you've mentioned quite a lot in the past about coconut being thermogenic. Coconut oil.] Yeah, I think there are many reasons for that and the coconut is a very highly saturated fat, and it happens that the unsaturated fats interfere with the mitochondrial use of oxygen in several ways by producing free radicals, inflammation, and by interfering in a variety of ways with thyroid hormone function. So all along the line the polyunsaturated fats slow down oxidative metabolism and so if your body is soaked in these conventional seed oils then when you eat coconut oil especially the shorter very mobile fatty acids that are only a third or half as long as the standard fats these move in the cells very quickly and oxidize without that antithyroid effect the seed oils mostly have.”