Leptin Reset Easy Start Guide | Dr. Jack Kruse

Ready to revamp your health and vitality? Here’s a shocking truth: Leptin resistance is a hidden epidemic affecting your weight, cravings, and overall well-being.

 

Quick Facts:

  • Leptin Resistance: Key signs include excess weight, a ravenous appetite, and intense carb cravings. If you’re fit but have elevated reverse T3 levels, you might still be leptin resistant.

  • Diet Matters: Adopting a strict Epi-Paleo diet is crucial. This diet can reset your leptin sensitivity and is more effective than calorie counting.

  • Meal Timing: Eating within 30 minutes of rising and avoiding snacks is vital. Stick to three meals a day initially, with high protein and limited carbs.

  • Exercise Timing: Exercising right before or after breakfast disrupts your circadian rhythm.

 

What to Expect:

  • Sweating Patterns: Noticeable changes.

  • Energy Boost: Increased levels.

  • Cravings: Lessened or gone.

  • Restful Sleep: Waking up refreshed.

  • Weight Loss: Men may see faster results; women may experience mood and sleep improvements.

  •  

Food Tips:

  • Breakfast: Focus on pastured eggs, grass-fed meats, and limited protein shakes.

  • Cooking Oils: Use butter, heavy cream, or coconut oil, and avoid seed oils initially.

  •  

Start the Leptin Reset today and watch as your cravings, energy, and overall health transform, get more info below

The Leptin Prescription is one of the structural pillars to living optimally. To make it easy for you to understand, to follow to digest, we’ve put together this Leptin Easy Start Guide to get you going.

How to Start the Leptin Reset and Regain Leptin Sensitivity

This quick start guide is not meant to be a replacement for Jack’s detailed and information rich Leptin Rx Deep Dive. It’s just a quick-reference sheet to look back upon:

STEP ONE: ARE YOU LEPTIN RESISTANT?

  • The Leptin Rx…FAQs

  • Overweight, large appetite and craving carbs are signs you’re Leptin Resistant.

  • If you are fit and in decent shape, then your reverse T3 will be elevated, also indicating you’re Leptin Resistant

 

STEP TWO: FOLLOW A STRICT EPI-PALEO DIET

 

 

STEP THREE: EAT WITHIN 30 MINUTES OF RISING

 

  • Make sure breakfast is little to no carbs (less that 50 grams)

  • LOTS of protein (50-75 grams)

  • Overweight: limit carbs to 25 grams

  • Fit: less than 100 grams of carbs

  • 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 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: quicker 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

*Note: When all signs are present, I recommend HIIT exercise with heavy weights

 

FOOD SOURCES:

 

  • For breakfast: 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.

  •  

https://pubmed.ncbi.nlm.nih.gov/28221295/

 

https://pubmed.ncbi.nlm.nih.gov/31224034/

 

https://pubmed.ncbi.nlm.nih.gov/29991232/

 

https://pubmed.ncbi.nlm.nih.gov/28611795/

 

https://pubmed.ncbi.nlm.nih.gov/30316238/

By Dr. Jack Kruse

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Dr. Rick Cohen