Sorry for the title of this post...it's been a long day. I am wondering if any here have tried Dr. K's leptin resistance re-set protocol with good results? Do tell us what you have experienced.
Leptin Rx blog: http://jackkruse.com/my-leptin-prescription/
Leptin FAQ's: http://jackkruse.com/the-leptin-rx-faqs/
Like everyone else has said, the appetite supression after that big protein breakfast is incredible. If that were the only thing about it, I'm happy as a clam to stay on it. I'm starting my fifth week on it today. Have no thoughts of food from 6:30 AM until 2 or 3 PM when I look at the clock and say "oh,yeah, supper is in a couple of hours. Good." No need to snack, just realize that dinner will be soon and it's back to whatever I was doing until it's time to cook supper. Then eat and not worry about food again until I get up and cook breakfast again. No hunger, ever.
I've been eating Paleo with some dairy (butter and cream, sometimes an ounce of hard cheese) for about 19 months, low carb for a few months before that. Dropped 60 pounds in less than 6 months and then weight loss simply stopped. Every few months I'd think something was starting again, but I never got as low as my original low back 15 months ago. Never stopped with the Paleo, write everything down in Fitday so I know EXACTLY what I've been eating for the past 22 months, but nothing was going anywhere. Have bounced around a fifteen pound range all that time.
In the past four weeks I have slowly been coming down on the scales. I'm now getting near my lowest point in the past year (which was just a year ago) and I think that's a good sign my plateau may be done for awhile.
Two other things have happened in the four weeks, and these both happened quite soon after I started: One, my blood sugar is down a good ten points all day long from the recent past. It did run from 115-130 a lot of the time. Now, it's from the high 90's to 120. And two, I wake earlier in the morning by an hour than my old normal wake up time. No alarm clocks ever used for either one. Just waking an hour earlier and being wide awake and ready to go. And the days are getting shorter now, so it's dark when I get up now. I don't know what that means, but I see it happens to others as well.
Everyone in the Paleo community loves to read about the person who "went Paleo" and dropped a huge amount of weight in 6 or 10 months and now looks and feels great. We all like to see others succeed at this, but when people like me come along, and we pipe up and say "but it's not working for me anymore, why isn't it working for me" we are often ignored. No one has answers for the people like us who have really broken metabolisms. Well, Doc Kruse is saying he's got an answer, and for that alone, for extending the hand of hope, I love the guy. :) Well, OK, I love him for the Big Ass Breakfast, too. :)
Try it, you'll like it. :)
I am 1 yr into Paleo & 9 months at a 221# plateau. I am 2 weeks into the Leptin Reset, & lost 5 lbs already, my sleep has improved dramatically. I am also skipping lunches ( not hungry) and no more craving snacks (no desire). IMO, LR is a SUCCESS. I still have my "Wheat Belly," but it is getting softer this week and my waist has lost 1/2 inch, down to 46 1/2.
I put together this HANDY Index to the Leptin Reset Program because vital parts of it are scattered all over Marks Daily Apple & the Kruse Web Site :
I have been doing it since he first started his blog. (Before, I was doing LC paleo/primal.) No cravings, better sleep, better energy, better comfort with external temperature swings, even moods, can go for long periods of time without eating, body composition change, so far not much weight lost, but I am not obese and don't have much to lose. EVERYONE is asking how much weight I lost, what am I doing, etc. etc. They are SHOCKED when I tell them I haven't lost a thing and that I eat bacon and eggs every day for breakfast.
I have been a very low carb paleo/primal eater for over 3 years. During that time I dropped about 50 pounds from 210 to 160 on a 6ft 2in frame at 68 years old. Body Fat around 12% I did have the classic wheat belly for years...went from a belt size 38 to 32. Size 38 belly had a body fat of 36%. I was a cokeaholic. Still have a little belly pooch, but on the Leptin Reset it is shrinking slowly but surely.
But then in early June, Dr K published his first blog post on Leptin, I started to read voraciously his postings. And then when he came out with the Leptin Reset Protocol end of June, and I started to adjust my paleo/primal eating to the prescription of eating 50 grams of protein within 30 min of rising in the AM along with copious amounts of coconut oil. And then in the evening at least 5 hours before going to sleep, I would eat my meat and fat til satiated and no more. I never have once needed to snack during the day and I now never crave any cakes, cookings, crackers, breads, pizza....any of that crap food. Two meals a day is enough. And now my sleep is phenomenal.
To me, it is the meal timing that is critical to the leptin reset because I am eating pretty much the same food as before...it is just the timing of the meals that seems to bring on the Leptin sensitivity.
Prior to the reset protocol, I thought I was feeling pretty well, but I can tell you that as I have progressed, I have begun to feel absolutely fantastic with a great outlook on life and a body that feels great...being without any aches and pains. I attribute to how I feel to my healing of my leaky gut. No more toxins leaking into my blood circulatory system. Leptin reset heals leaky gut syndrome.
I have become a green tea junky because of the leaky gut healing properties....especially L Theanine. And as a bonus, it has shrunken my prostate gland down to the point that I can sleep all night.
I do high intenseity interval tabata style sprinting 3 days a week...five minutes is all it takes...no more drudgery of long laborious, boring, slogging running forever. And I lift to failure three days a week...never the same muscle group in the same week. I have learned that each muscle group has to rest a week to recover. And all my training lasts only about 15 min a day. And I am gaining muscle and strength and am weight stable. And I am never sore anymore. I used to be a walking pile of soreness everyday from my over training. There is something about how leptin works in the body that heals the micro-tears of the muscles.
I have learned how important it is to supplement with Vit K2 (MK4) along with Vit D3. Dr K has a top ten list of supplements that he uses in his practice...depending on what one's lab values are.
I have learned about the role of the hormone cortisol and its relationship to how the body functions. Too much stress in ones life, leads to high cortisol production which leads to no progress in weight loss or in curing leaky gut. In fact high cortisol levels from a stress situation can increase the gut's permeability...more leaky gut.
I have learned that tumeric, maca powder, cinnamon, cumin, raw cacao nibs, fresh ground black pepper all mixed into my greek yogurt all help in curing my leaky gut.
And I think the best thing I have learned on the Leptin Reset is that how I view myself and how I approach my life in relationship to others is critical to achieving a great, well functioning body. If I think I will be tempted to put a toxin in my body, then more than likely, I will eat something that will poison me...ie any wheat product. But my mind is clear thinking and I never give those temptations a thought anymore.
I think it is the copious amounts of coconut oil I consume that is the proper nutrition for my brain that has me thinking clearly.
The Leptin Reset Protocol is hard. If you decide to do it, you can't do it half assed...because if you do...you will fail to achieve the desired results...and you will be frustrated with the lack of progress.
And I can tell you the results are a dream come true. My body is functioning better now that it has in the last 30 years of my life.
Background: I’m a 38yo woman, and a mother of 2. I’ve had migraines since the age of 10, I have a history of PCOS symptoms (just recently diagnosed), I worked high stress jobs in the military to include working graves and swings, I’ve worked emergency response to national disasters, I’ve been diagnosed w/bipolar disorder, fibromyalgia, I’ve been in a severe car accident which most likely caused a concussion. At one point I went vegetarian for two years back in the late 90’s and I’ve been fighting to loose 20-30lbs of weight for the past 10 years w/o success. Fast fwd to November 2010 when I stumbled upon the Primal Blue Print, MDA, and this past May I found Dr K’s blog and my life changed.
I started the LR back in June… by July I had most of the LS indicators – except I wasn’t loosing weight… so In August I ran most of the tests Dr K recommends…and discovered I was Still LR – and was experiencing Pregnalone Steal syndrome & my HPA was out of whack -as a result of wonky cortisol level (depressed in the AM, and elevated at night), and a low Free T3/Reverse T3 ratio, and HIGH LDL – which is another indicator of pregnalone steal (where as my HDL almost doubled, my Trigs are very low & my LDL is patter A)
so once I got all my labs – I restarted the Leptin Reset on 3 September (LR Redux Day Zero)- adding adaptogens (Maca, Ltheanine, Rohidial, and PS at night), I also eliminated all caffeine, and have limited diary. I also only walked for my exercises… this past Monday was my first LHT in 1 month. So far I’ve lost 10lbs, I haven’t done my measurements yet – but I now can fit into my Ann Taylor business suits in the 12P, and my 12 regular suits I don’t need to unbutton or unzip them to take them off… I credit my success with two things: 1)testing, & 2) the ground work I laid on my first round of the reset, even though I didn't see weightloss - I set myself up for success! Depending on your situation the Leptin Reset can take 6-8 weeks or it can take longer like me... just be patient! It works!!!!
Since I tested back in August, and started back at 0 for my Leptin Reset Redux – my over all mood/well being has been very stable… my frustration level w/my kids has all but disappeared… holy moly! I can’t believe I’m just now realizing this… this means my stress level must be way down (even though work is quite volatile right now!) I’m handling my kids much better and not yelling at them any more… wow! Yet another positive thing the Leptin Reset has brought to my life…
At the beginning of October - I began to add back in Lifting Heavy Things, and HIITs at night after my kids go to bed. OMG - this time around a huge difference! I can push my limits of push ups, pull ups, squats etc and I have no soreness the following day! HIITs work my ass off (I'm doing the bodyrock.tv HIITs) - but recovery is complete w/in 30mins of the session! I'm working out less, but enjoying enormous gains in strength. I can almost do 1 pullup w/o assistance - even at my current weight! I haven't stepped on a scale since the 3rd week in Sept... maybe I'll get back on the scale and bring out the tape measure at the end of October. I walk the neighborhood w/my 18mth old, 26+lb on my back, every day weather permitting, and I'm walking at my 3yo pace! - talk about move slowly!
Additionally, the LS signals I began to have back in June/July on my 1st round of the Leptin Reset have maintained! Increase sex drive, fast growing nails, hair which is overall no longer brittle, hunger signals and full signals, I'm hot even though my bbt is around 97.4!
Dr K – say if you don’t test it will take longer…and he’s right… once I got my labs and knew where I needed to focus… I realized the man is 100% right and it works… if you follow the plan to the T. While right now I could easily get away w/skipping lunch… knowing I have to slog through a few things… I’m still eating lunch b/c I want the A+, though I will admit sometimes I do dumb ass shit that holds me back – like not engaging my brain and Dr K says changing your thoughts change your DNA…. the more I follow the protocol the more I KNOW I’m changing myself for the better… and to hell w/my doctors that won’t work w/me…
I consider myself leptin sensitive, but since I've been eating big whacks of protein within 30 mins of waking (usually around 630am) I've noticed good things happening.
Less snacking, practically none needed. And am able to stop eating around 330-4pm and not be needing any food at night.
I was stalled pretty hard on weight loss after 6 mo on Mark Sisson's Primal Blueprint. A dude named Digital Surgeon started posting there about Leptin. "Great", I thought, another theory on weight loss that's really just low-carb dressed in paleo with a few buzzwords. People would ask him questions and get criptic responses like "It's different for everyone" "That's the next levee in my quilt" or "It's all about context". The more I read, the more I liked. I read a lot and grudgingly started trying his recommended huge protein breakfasts and -viola- I started to lose the mid-morning munchies, slept better, all that. But best of all, I KNEW why it was happening and KNOW how to keep it going. I seriously believe that his Leptin Reset Rx, combined with a thorough understanding of the biology behind it, and continued vigilance on proper eating, eating habits, well-timed exercise, nutrition and supplements actually rewires the brain to overcome years of assault by the SAD. It was like a light switch being turned on for the first time in my life and all at once I lost the compulsion to count calories and macros and just felt like I was in control again. I know it sounds like woo-woo, but either he is a really slick snake-oil salesman (who hasn't asked for, or gotten) a penny from me, or he is on to something.
All-in-all, I would say Mark Sisson got me started on a good path of eating and exercise, but the Quilt tied it all together in my brain to make it really work.
I'm doing it: 11 days in - 7 pounds lost. But that's not really astonishing. It's surely mostly water weight from being VLC.
But this is the astonishing part. Absolutely no hunger and no cravings for crap ALL DAY LONG. No 2pm afternoon "Gee I could go for a cookie or some M&Ms". No after dinner "Just a few nuts or cheese" (that leads to cheese-its or somesuch). I literally have no desire for that stuff - put it right under my nose and I think "that would probably taste good, but I just don't want it". That is completely, utterly, mind-blowingly, friggin' amazing to me. (And never really happened on Atkins/VLC Paleo/or anything else). It's a completely new experience and very freeing for me. I finally see some light at the end of my tunnel.
I LOVE it! I've been doing it about 2 mos now. I'm at goal after losing 75 pounds on hcg but I often had to do steak days to stay in the 2# window. Since starting the leptin reset, even last week's cruise found me stable. I'm eating more carbs than I have in 30 years. They are good carbs, not grains, but my carb count per day is often above 50 or even 75 which is astonishing to me after years below 30. I feel better, sleep better and I'm looking sleeker and more muscular. I tell everyone about it.
Give this a try... you won't be sorry. Dr. Kruse's plan works, it's that simple. Many of the forum posts between Mark's Daily Apple & HCG Diet forum have veteran dieters (from HCG to PALEO and everything in between). One common thread among the people, is we all agree we love Dr. Kruse's leptin reset rx.
Three in my family started the Leptin Reset Rx about six weeks ago. I am near goal. I had lost my weight on hcg, but was having trouble maintaining. I was not able to eat much at all without my weight spiking. Eating a BAB & going PALEO with all the other leptin timing has been amazing. I was one who was eating something every couple of hours before - so even though my diet was clean (no gluten and low calorie/carbs) I was struggling with my weight. Although I have not lost weight, I have been wonderfully stable & no longer feel any hunger or bloatedness. My skin is tighter, abs are leaner, weight is no longer an obsession - I know it works. Interesting though that I'm wearing the clothes I wore ten pounds lighter after an hcg round. My hair has come back alive - much fuller & softer - a great benefit. Sleep is so much better. Workouts are crazy - more strength and stamina than I ever remember before. This is just optimal living!
My husband never did hcg. He has lost 12 pounds on the leptin reset & is amazed how he stays full all day from BAB. He's hypoglycemic and has always thought he needed to eat every few hours to keep his blood sugar up. This is working great for him too. His skin looks better and he weighs less than he has in decades.
My daughter, 18 years old, is also on the reset. She has a huge appetite. She's done 3 rounds of hcg and lost about 30 pounds. Her challenge is she has PCOS and she has more scheduling challenges with high school activities, etc. This is still a great option for her as she can eat a BAB & stay full through the day and eat when she gets home. We are still working with how to best support her hormones and thyroid so this is a work in progress. We are very encouraged that the leptin & PALEO together will help her lead a normal life.
Try it - it is outrageous! Beyond your wildest dreams :) What do you have to lose?
Insomnia and the Leptin Reset Protocol 3 Answers