Leptin Reset – Quick Start Guide

How to Start the Leptin Reset and Regain Leptin Sensitivity

The following Quick Start Guide is intended as a quick reference guide for persons who have already thoroughly reviewed the subject and plan to become engaged, or are engaged, in a leptin hormone reset protocol. These steps are adapted from a presentation by Dr. Jack Kruse. Please see the link at the bottom of this article to read more details from Dr. Kruse’s blog.

STEP ONE: ARE YOU LEPTIN RESISTANT?

  • Overweight, large appetite and craving carbs are signs you’re Leptin Resistant.
  • If you are fit and in decent shape, then test your reverse T3. If elevated,  you’re likely Leptin Resistant

STEP TWO: FOLLOW A STRICT PRIMAL/PALEO DIET
For best results follow a Primal/Paleo diet with high levels of Omega-3 fish, both during and after the leptin hormone reset.

STEP THREE: EAT WITHIN 30 MINUTES OF RISING

  • Make sure breakfast is little to no carbs
  • LOTS of protein at breakfast (50-75 grams)
  • Limit carbs to 50 grams per day
  • DO NOT count calories

STEP FOUR: HOW TO EAT/USE YOUR FUEL (MOST IMPORTANT)

  • NO SNACKING! Snacking destroys timing and circadian clocks that work in unison with Leptin
  • Most will notice a change in cravings within 4-6 weeks
  • Eat no more than 3 meals a day initially (as your hunger and cravings fade you can adapt to 2 a day)

OTHER DOS AND DON’TS

  • Do not work out before or after breakfast (if you must work out, do it after 5pm)
  • Do allow 4-5 hours between dinner and bedtime
    Trouble sleeping? Do 3-5 minutes of body weight exercises (i.e. pushups or squats)

SIGNS IT’S WORKING:

  • Change in your sweating pattern
  • Energy levels will rise
  • Hunger and cravings will become less and eventually disappear
  • When you awaken you will feel refreshed and well rested
  • Men: rapid weight loss
  • Women: Mood changes (calmer/sleepy), then sleep will improve.
  • Clothes will fit differently and weight loss will occur if you continue the program
  • 8 weeks is the recommended time to follow the protocol.  It is not intended to be a permanent diet.
  • When completed, you should revert back to a normal Primal/Paleo dietary pattern.

 

FOOD SOURCES:

  • Pastured/organic eggs; grass fed meat, poultry and fish; protein shakes (less ideal)
  • Cooking oils when using carbs: (liberal amounts) butter, heavy cream, coconut oil, or palm oil.
  • Avoid nut or seed oils in initial stages.

Read more: https://www.jackkruse.com/chapter-one-on-leptin/