Many people feel constantly tired and tense even though they sleep enough. Ray Peat often saw this as an interplay of two factors: chronic stress and a slowed metabolism. The thyroid played a key role for him. In this article you will learn how thyroid and stress are connected, what Peat meant by “learned helplessness” and which everyday habits he recommended.
What the thyroid has to do with stress
The thyroid produces the hormones T4 and T3. They help regulate how much energy cells produce, how warm the body is and how fast metabolic processes run. How the thyroid works in detail is explained in the article What does the thyroid do?.
Stress is controlled in the body via the so-called HPA axis, meaning the hypothalamus, pituitary gland and adrenal glands. Among other things, this ends in the release of cortisol. In the short term this makes sense because cortisol provides energy. If levels remain elevated for a long time, however, it can affect the conversion of T4 into the active T3. Peat therefore described a cycle: a slow metabolism makes the body more susceptible to stress, and ongoing stress slows the metabolism further.
Learned helplessness according to Ray Peat
The term learned helplessness comes from psychology. It describes a state in which a living being stops resisting after repeated, uncontrollable stress, even when a way out would be possible. Peat was particularly interested in the biological side of this state. He saw it not only as a psychological pattern but also as an expression of an energy deficit in the nervous system. His thoughts on this can be found in Ray Peat on learned helplessness and Ray Peat on stress.
Acetylcholine and nitric oxide
In his article on the “dark side of stress”, Peat named two further messengers. Acetylcholine is important for attention and muscle control. Peat held the view that an excess of cholinergic activity during chronic stress can contribute to exhaustion. Nitric oxide (NO) widens blood vessels but can inhibit cellular respiration in large amounts. Peat saw this as another factor that slows energy production during chronic stress. His statements are collected under Ray Peat on nitric oxide.
How to recognise a slow metabolism
Peat paid less attention to individual lab values than to body signals. These included cold hands and feet, a low body temperature in the morning, a slow pulse, dry skin and persistent tiredness. These signs can have many causes. If they apply to you, have your thyroid checked by a doctor.
What Peat recommended for everyday life
Eat regularly and enough
Peat saw long breaks without food and large calorie deficits as stress factors. He recommended easily digestible carbohydrates such as fruit, honey and potatoes together with protein from milk, cheese, eggs and meat.
Light in the morning
Bright daylight, especially in the morning, was a simple way for Peat to bring the body into an active state.
Restful sleep
According to Peat, a small snack before bed, such as milk with honey, helps prevent blood sugar from dropping sharply at night.
Nutrients for the thyroid
To form thyroid hormones, the body needs iodine and selenium, among other things. Which foods provide them is explained in Selenium, vitamins and trace elements for the thyroid.
Conclusion
Ray Peat described stress and the thyroid as closely linked: ongoing stress can slow the metabolism, and a slow metabolism makes you more susceptible to stress. Regular meals, daylight, good sleep and a nutrient-rich diet were his starting points. If you suffer from persistent exhaustion or suspect a thyroid condition, the first step is to see a doctor.
Inspired by Ray Peat's article: The dark side of stress
