I don't quite understand what the leptin reset protocol is, who should be doing it and what should be done? Can anyone give a brief overview in laymans terms?
I've seen the site but still don't get it!
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Restoring leptin sensitivity should allow the brain to naturally regulate energy homeostasis to allow the body to adjust to its correct weight naturally. This is based on leptin being the master control hormone in the neuro-regulation of appetite.
It's laid out here:
The FAQs are useful too:
To start - do this for 6-8 weeks:
- Eat paleo/primal as per Robb Wolf or Mark Sisson
- ~50g protein within 30 minutes of waking (if hunger/cravings persist add more protein)
- No snacking
- 4-5 hours betweens meals (3 meals/day - can drop to 2 if you are not hungry)
- No snacking
- No heavy exercise (walking is fine)
- Did I mention no snacking?
- 50g carb limit (25g limit for those with a lot of weight to lose)
Determine whether you have reset your leptin according to his guidelines.
After reset you can:
1. Relax the 30 minute breakfast rule (still eat protein - the timing can relax)
2. Continue eating paleo/primal
3. Eat low carb if you want to lose weight (or add some to compensate for exercise)
4. No snacking between meals
5. Skip meals or IF if you are not hungry
6. Start exercising (HIIT/heavy weights)
He has more info on supps and various testing that might be useful for people with specific issues, but that's basically it.
He strongly encourages liberal use of coconut oil and green tea.
Cook ahead of time. Go to sleep a little earlier. Set your slow cooker the night before. Act "as if". As if this may be your last opportunity to eat for days. The lack of time in the morning seems to be one of the most common excuses, but you can work around it for a few weeks with a little planning and imagination.
It is the way to let your body be sensitive to hormone leptin which controls long term energy intake and expenditure. Leptin is the way your brain perceives your energy status and consequently how to react.
It is done using zero carb, hi fat, ultra protein breakfast - 30-70g of protein. It takes several weeks and Quilt suggests not to exercise during that time. Markers of improvements include increased sweating, reduced appetite and correction of some clinical makers.
This should be done by all overweight people.
It's not zero carb but VLC. You eat breakfast within half an hour of waking. Breakfast should keep you going for hours, even better if it keeps you full until dinner time.
As for why you should care about leptin:
There was an article in today's New York Times describing the results of a recent Australian study that really helped me understand the role leptin plays in body weight and why people regain weight after dieting.
here's a snippet:
One hormone, leptin, which tells the brain how much body fat is present, fell by two-thirds immediately after the subjects lost weight. When leptin falls, appetite increases and metabolism slows. A year after the weight loss diet, leptin levels were still one-third lower than they were at the start of the study, and leptin levels increased as subjects regained their weight. Other hormones that stimulate hunger, in particular ghrelin, whose levels increased, and peptide YY, whose levels decreased, were also changed a year later in a way that made the subjects’ appetites stronger than at the start of the study.
The subjects were on a low-calorie, "maintenance" diet and they still were gaining back all the weight they lost. Unless leptin can be normalized at the new, lower body weight, the dieter will inevitably gain the weight back, even if he/she eats very, very little food. And they'll be miserable and hungry the whole time. Logically, then, the only way to NOT gain the weight back is to somehow raise leptin levels. HOW and WHAT you eat apparently makes a difference here.
I don't have time to make breakfast if I also take time to go online here and write about my severe time constraints. What oh what should I do? Take time to eat or write? Hello? Anybody here? Damn, here comes the bus, gotta go....
Use pre-cooked sausage scrambles, a small carton of egg beaters, 4 ounces of finely grated cheese. Mix all in a bowl and pour into muffin tin. Bake at 350 for about 18 to 20 minutes. One or two of these nuked in the microwave on the way out the door with my coffee and I am good to go. I bake these on Sundays so I have plenty for the week! and the 30 minute time isn't a problem any more!