Leptin Reset Easy Start Guide (Summary + Practical Notes)
Leptin resistance is a hidden driver of cravings, weight gain, poor sleep, and low daytime energy. The core idea: restore leptin sensitivity by aligning food quality and meal timing with circadian cues. What follows is a streamlined quick-start summary of Dr. Jack Kruse’s Leptin Rx with direct links to his longform resources, plus my own terrain notes for practical implementation.
Are You Likely Leptin Resistant?
Common patterns include excess weight or a persistently large appetite, frequent carb cravings, and unrefreshed sleep. If you are lean yet carry elevated reverse T3, that pattern can still indicate leptin resistance. For context and nuance, see Kruse’s FAQ: The Leptin Rx… FAQs.
Food Framework: Epi-Paleo Emphasis
Kruse’s approach centers on an Epi-Paleo template: animal proteins and seafood as primary protein sources, with seasonal plants and low-toxicity fats. His overview is here: Epi-Paleo Rx on the blog. Book reference: Epi-Paleo Rx.
Morning Anchor: Eat Within 30 Minutes of Rising
The morning meal is heavy on protein and light on carbohydrate. If overweight, aim for roughly 50–75 g protein with very low carbs; keep daily carbs to about 25 g until signals improve. If fit and metabolically flexible, total daily carbs can sit below ~100 g. Calorie counting is not the focus; timing and signals are.
Meal Frequency and Clock Coherence
No snacking between meals. Begin with three meals spaced to avoid grazing; as hunger normalizes, two meals may be sufficient. The goal is to consolidate intake windows so central and peripheral clocks can re-synchronize with leptin signaling. Avoid training before or right after breakfast; if you must train, later afternoon or early evening is preferred. Leave four to five hours between dinner and bedtime to support nocturnal leptin signaling and sleep quality.
What Changes Should You Notice First?
Early terrain signals often include a shift in sweating pattern, rising daytime energy, and a progressive drop in hunger intensity and frequency. Sleep tends to deepen; waking becomes more refreshed. Men frequently see a faster drop in scale weight; many women first report calmer mood and steadier evenings, followed by better sleep and changes in how clothes fit, with weight loss arriving as the program continues. When this cluster of signals is stable, adding heavier strength sessions or interval work becomes appropriate.
What to Eat in Practice
Typical breakfast anchors: pastured eggs; grass-fed meats and wild fish; and, when needed for convenience only, a clean protein shake. Favor traditional fats such as butter, heavy cream, coconut oil, and palm oil. In initial stages, avoid seed and nut oils to reduce omega-6 burden and restore membrane signaling fidelity. If you want a clean blend that covers both collagenous and complete amino spectra, use PureClean Protein™. If you need an essential amino uplift without extra calories, layer FundAminos™ around training or in the first meal.
Circadian Reinforcement (QMT Notes)
Meal timing works best when light timing works. Get outdoor morning light exposure before screens; avoid bright artificial light at night. Keep the last meal earlier when possible. If cravings persist past week four, audit evening light, late caffeine, alcohol, and sleep temperature. These are frequent destabilizers that mask leptin progress.
Troubleshooting Plateaus
If hunger remains high after four to six weeks, increase breakfast protein density rather than adding snacks. If sleep is the weak link, move dinner earlier and reduce evening starch. If morning energy is flat, confirm hydration and electrolytes on rising and revisit light exposure. When training loads climb, keep meal timing stable and avoid slipping back into grazing.
References and Source Links
Primary summary by Dr. Jack Kruse: Leptin Reset Easy Start Guide. Full protocol: My Leptin Prescription. Epi-Paleo overview: Brain–Gut 6: Epi-Paleo Rx.
Related studies for metabolic and circadian mechanisms (PubMed): 28221295 · 31224034 · 29991232 · 28611795 · 30316238
Quick Start Recap
Eat your first, protein-dense meal within 30 minutes of rising. Do not snack; keep to structured meals. Favor Epi-Paleo proteins and traditional fats while limiting carbs in the early phase. Leave four to five hours between dinner and sleep. Train later in the day once signals normalize. Watch for calmer appetite, steadier energy, and deeper sleep as the earliest positive terrain shifts.
Stock your first-meal essentials: PureClean Protein™ and FundAminos™.