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/
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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 :
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 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.
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 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.
How does it work? Fantastically! Weight stays unbelievably stable and I get to sit down every morning to a huge plate of food. Yummmm. Then, I forget about food for the rest of the day. From a compulsive snacker to this? Additional comments from people who know me, " you're glowing, your skin looks amazing, have you lost more weight? (it's redistributing), you look so healthy. Just had a physical and as the doctor was feeling my abdominal area, she kept asking me if I was working out, which I haven't done in months, and can't wait to start again.
It's really amazing how much we all enjoy our food, how much protein and fat we eat and how great we feel. And then there's cocoa crack....I add maca, cocoa nibs, coffee, coconut flakes and whatever else and it is the world's best chocolate bar and coconut manna. Imagine being able to eat something that tastes so good and it's part of the paleo way of life. No more diets ever, ever, ever, no more yo-yo-ing, just great food and great health.
I just wanted to lose about 20 lbs, now I have a whole new way of life that intuitively feels right, not to mention all my heros and heroines who are taking charge of their health, losing massive amounts of weight and thinking for themselves about their health rather than just taking it spoon fed from whomever. We are a community. It's great to be able to learn how my body works and Dr. Kruse is more than generous with his explanations.
Want more? Brain fog has lifted. I've always been a great sleeper, now I seem to need less and then I'll do a marathon of 9-10 hours once a week or so. Energy? Tons of it! Wanna have more sex? Eat more meat and coconut oil and see what happens. And I'm still in Leptin resistance, and I can imagine what life will be when I get past this into Leptin sensitivity...even better.
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?
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've been VLC Paleo for 8 months. When I started I wore size 12-14 jeans. Within a few months, I was in a size 10 jeans. And then I plateaued for three months. About 6 weeks ago, I started on the Leptin Reset protocol. I am now in size 8 jeans...and they are getting loose. I am 48 years old, and haven't been in a size 8 since college. I tell you my sizes because my weight has only dropped a few pounds during the Reset, but my body composition has changed dramatically.
I began the Leptin Rx in order to lose weight, BUT the biggest benefit is the FREEDOM from food cravings (you know, that awful, nagging "when is my next feeding" feeling that is with you morning, noon, and night). The cravings just up and disappeared. THEY LEFT THE BUILDING. This is one of the most profound changes in my adult life.
Like many others above, I eat my Big Ass Breakfast, then I eat one other meal in the mid-afternoon, and that's it. I don't think about food - except occasionally to marvel at how I don't obsess about it anymore.
I was (and probably still am a bit) metabolically deranged as it takes a while to restore optimal health. But, I do believe that following the Leptin Rx using a Paleo substrate truly works.
Thank you, Dr. Kruse, for sharing your knowledge with all of us and for freeing so many of us from the bane that is food obsession.
I've been doing Dr. Kruse's Leptin Reset since July 10. I've lost a few pounds on it after about 6 weeks. But there are so many more outstanding benefits to it!
1. No hunger from my high protein and fat big breakfast to dinner time. I was eating 75 g of protein at breakfast, but lately, I'm full enough at 50 - 60 g. If I'm hungry after 5 hours I will eat something light ... a bowl of brocolli or a small sweet potato. But when I get enough sleep at night I'm not hungry from breakfast to dinner. 2. My hair had been getting more and more fine, frizzy and difficult to care for the past couple of years but now it's thick, easy to care for and like it was in my youth (except gray now). 3. Even with relatively little weight loss, I'm getting thinner than the pounds off since July would warrant! My "tight" pants are quite baggy now. My favorite shirts need to find new homes since they are too big for me. These are clothes that fit snuggly just 2 months ago. 4. My skin is softer and young looking again. (I'm 64) Blotchy, dry-looking skin is completely gone. My age spots are fading. 5. I can go visit with my friend who eats my once favorite cereals or cheese and crackers in front of me and it doesn't bother me at all. She feels she 'has' to eat those at specific times "because she can feel her blood sugar falling. (well, yes ... a sugar burner would feel that) Absolutely no desire in me for those foods so when she offers me some, I easily decline and sit with a glass of ice water while she eats. 6. When I first went Paleo I kept a bag of walnuts by my side to snack on all day. NO need for any snacking now. Didn't take long to stop that habit! (no snacking on the Leptin Reset) 7. I exercise with no soreness! Amazing! I grew up believing I would "naturally" be sore the next day after an intense work out! NOT
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.
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've been doing the reset for about 2 months now. Some things definitely changed for me. No cravings or even desire to eat what is not best for me or consume other less than helpful substances such as alchohol. I am so much calmer and more tolerant of things. I have lost ~20-25 lbs to total ~75 since Jan. 2011. My arthritis is so much better that I actually got a ski pass for the first time and plan to spend some time w/ my teen on the slopes this year. I went through some major hormonal shifts but seem to be settling into a new norm now. I have much more energy and my 3yr old has trouble keeping up w/ ME! I feel like I move much faster now and even typing on the computer is easier w/ less mistakes. My thyroid seems to be working much better and my confused Dr. is in the process of lowering my med levels (he says he never sees this happen and thinks the last increase a few years ago must have been a mistake), but if TPO antibodies have not destroyed my thyroid, I may regain complete function yet. People say I look fatastic, vibrant, 10 years younger, like a whole new person. Even my hubby keeps asking what is different - "did you do your hair?", etc.
I've been on the reset since July 11. I've seen much better sleep, more energy, increased sex drive, healthier skin, nails and hair (and those were pretty healthy to begin with), more even moods, significant strength and endurance increases and a total removal of any emotional issues with food. I was paleo before, so the food changes have been very minimal for me. I find this much easier than eating primal or paleo because I've stopped counting macros. I just eat until I'm comfortable and I don't eat when I'm not hungry. I have lost a bit of weight, but honestly I didn't have a lot to lose. I have seen significant body comp changes though and those measures continue to change. This will be my WOE/WOL for a long, long time.
I have been doing the Leptin Reset for 7 weeks. My DW joined me on this journey. Previously I had lost a lot of weight with HCG (179 lbs), and the last couple of round had been pretty rocky when I got to the P3 portion of the protocol... In my 4th round I was freaking out when P3 was approaching and happened on to the Leptin Reset Protocol. Lots of friends were jumping on, and I decided to also.
What a great success it has been! I have lost 7 more lbs on P3 after previously losing 47 just prior on P2 HCG... the nice thing? I have been rock solid in my weight. No correction days, and now I am very stable in weight. No ups and downs at all... that is a GOOD thing for me right now. My DW has been very successful too, she has lost 14 lbs and has never tried HCG... she is very happy with this Leptin Reset Protocol.
I know it is not all about losing weight... it is about getting your body back to an optimal state. A state that is more natural for ALL of us. Realistically I know that it could take weeks or months before a person may be Leptin Sensitive again. But the benefits of following this protocol are numerous... for me they are increased energy, better sleep, better skin (skin flags? ALL GONE), better sex. Yes... BETTER SEX! Oh and guess what? That is one of the recommended activities on the Leptin Reset Protocol. :)
I started on 7/25/2011 and was/is severely lr with several inflammatory issues. I'm sleeping through the night most nights and am weaning off sleep meds, I've lost over 30 lbs, I'm usually stuffed at about 1500 calories a day... I'm a big girl and when doing sweet years ago was starving all the time on 1400 calories a day. I never have cravings or snack... I even made a trip out of state due to two deaths in the family and was VERY stressed but didn't gain and even ate bad choices a couple times... not because I was craving it but because my danged sister wouldn't let up about what a "picky " eater I have become and how concerned she was because I don't eat very much LOL. I got home and immediately dropped 5 lbs from the inflammation I had down there.
Bottom line is I'm very happy and am going to continue with this woe!
I've spent the last six months doing the HCG diet, and finished what I hope to be my final round two weeks ago. I'm only a week and a half into the Leptin Reset, and my weight has stayed stable (after a jump at the beginning), my hair has stopped falling out in fistfuls, I've been waking up before my alarm every morning, I'm only sort of hungry when it's mealtime, and I.have.not.had.one.single.snack since I started the Reset. That's just absolutely ridiculous for me. It's not a struggle, every once in awhile the thought will pop into my head and I'll just make a mental note to see if I want that particular food when it's mealtime. I am amazed at how easy this is now that I've gotten into a routine. Dr. K is my new hero. :)
Hi Leptin Gang!
Not having delved much into Dr. Kruse's writings, could someone tell me if his leptin prescription is much different than Byron Richard's prescription in Mastering Leptin? I believe Byron's basic tenets are...
- Eat a big protein breakfast
- Don't ever snack
- Eat 3 meals a day, allowing 5 hours between them
- Minimize carb intake
For the last year, I was using hcg to lose weight, it was the only thing I found that worked after my thyroid went wonky. Thrilled with the weight loss, but terrified that I would regain it all. Because I had gained so much of the weight when following a strict 1200-1400 calorie SAD and working out like a demon. With hcg, you move from a very low calorie diet, to a low carb maintenance stage. Each time I entered maintenance I fought the overwhelming urge to eat, eat, eat. I couldn't take my mind off of the next meal or snack, I felt ravenous. Then I found Dr. K's Leptin RX and decided I'd give it a try. I was already a Primal Blueprint convert but that was not enough to turn off the urge to eat. Plus the facts that Dr K had lost weight and maintained, knew the science behind what he prescribed, and didn't ridicule the hcg dieters gave him and his plan a terrific boost in my eyes.
Following the Leptin Rx, I am astounded that I am not compulsively thinking of food, have little hunger, and do not crave the bad foods (grains) like I used to. My weight has stabilized 2 lbs under, and for now, that is good (I still have 25-30 lbs to lose). My DH, who is not interested in weight loss (though he needs it), has gotten onboard with the BAB and paleo style eating. Lo and behold, over the past month his chronic IBS and asthma have almost disappeared along with 20 lbs of fat! As for me, all my skin rashes are gone, my IBS is gone, my headaches are gone, I haven't been sick in ages, I heal faster than ever... and I'm not obsessing over food all the time.
I was vegan for 1.5 years eating boatloads of processed soy + whole wheat, and green vegetables, which I thought was super healthy after reading The China Study. Admittedly, I was drinking too much alcohol too, and I gained a lot of weight. I had frequent cravings and my mood seemed to get more volatile after a year on it.
About 4 months ago, I switched to Primal Blueprint style diet and saw decent results, though with plateaus particularly the weeks when I would drink alcohol. I started the LR almost 2 months ago and have seen awesome progress-- body fat loss accelerated significantly, my jean size has been shrinking faster than ever, my wife comments every other day how my pants look too big on me, etc. I'm pegged at the tightest notch on my belt and as soon as I lose another inch I plan on getting a new, smaller belt and doing a major clothes shopping spree :)
I used to snack a fair amount but that instantly stopped for me on the LR even on day 1. The only time (besides a couple cheat days I'll admit during parties) that I snacked was a few days that I skipped lunch or dinner. I'll just have 2 meals about once a week, so I know I need bigger breakfasts to get more consistent there, but it's coming along nicely.
My short term goals to tweak are: - bigger breakfasts to have more 2-meal days
purchase/consume K-2 mk4
less whey protein powder
Longer term goals are to read more items on The Quilt for longevity, as well as do some testing, but for now I'm more focused on the LR + body fat loss. Overall, things are already going extremely well as is.
I'm intrigued by this, and would like to give it a shot. I've had a hard time sticking to paleo eating; I get pretty bad cravings for sugar and alcohol, and I'm overweight. This sounds like it might help.
I looked over the summaries of the leptin prescription, and I just want to make I didn't miss anything essential. (Sorry for dropping this in here; it didn't seem worth it to start a whole new thread). Anyway, it seems pretty close to a basic paleo recommendation, with one or two additions.
Eat basic low carb paleo, as outline by Wolf or Sisson (lean meat and veggies; carbs under 50 grams).
Make sure to eat a whack of protein immediately on waking.
Don't snack. Eat 2 - 3 meals. Eat your last meal about 4-5 hours before bed (So, breakfast at 7am, lunch at noon, dinner and 5pm, sleep at 10pm).
As for exercise, when feeling good, start with heavy lifting a couple times a week. Exercise AFTER 5pm - so after your last meal (this means no post work out meal or anything, for like 12 hours after working out... just exercise, then sleep, then wake and eat... is that correct? That seems strange; it makes sense to eat after a workout - but perhaps it's good for sick people to avoid this, just like it's good to avoid starchy carbs...?)
That seems like the basics. Did I miss anything or screw anything up? Thanks,
I have been doing this for about a month and it has been great. I've lost fat, maintained/gained muscle, and am almost never hungry. I admit I do cheat and have some alcohol on the weekends but it hasn't seemed to really cause an issue.
There's a thread on the forum at Mark's Daily Apple that's literally hundreds of pages long of people giving their experiences with the Leptin protocol.
What is this protocol?!? I believe I'm leptin resistant ...
Hi. Just a few questions! Im starting the protocol today! I am 22 years old, 140 pounds, 5 foot 4. I have hashimotos/adrenal fatigue. Was wondering if I could/should/want to … work out in the first 30 mins I wake up? I have been taking a lot of time off due to the adrenal fatigue and want to get back in.. I have been paleo for the last year. fat loss is a struggle. I work until 9pm so I can’t work out after 5pm. Also can we eat goat cheese? raw cheese? grass fed sour cream? coco powder? flax seed? and are the carb counts 25 total carbs or 25 net carbs (carbs minus fiber?)
So I've only been following the LR protocol for about a week. The BAB is KILLING me- it almost makes me nauseous to eat like that in the morning! The most frustrating part, for me, is that, no matter how much protein I consume (I've pushed it up as far as 75 g), I'm absolutely STARVING 2 1/2 - 3 hours later (as in, stomach grumbling, and yesterday, shaking). I know I'm not far into it, but it is frustrating as hell, especially when I normally don't eat until early afternoon- I'm definitely consuming much more food this way. Anyone have any ideas?
I'm ready to do another hcg round because I've been comfort eating due to stressful personal issues and gained back. I have really been trying to study about the leptin reset, and it's striking home with me! My HUGE problem is that during the last ten years in this marriage and partly due to taking Ambien for a while, I got into the habit of eating at night and even eating in bed, I think to comfort myself over things. That will be my biggest hurdle in doing the reset! I almost need to get hypnotized or something to get past that habit! Any suggestions would be great. Other than that, I already eat 2-3 eggs with butter or cheese on them for breakfast and can go til about 3:00 pm, then I get hungry and craving sugar. I will plan to do a P2 round, then start leptin reset as P3. If I "fall off the wagon" eating at night, can I try to just get back on or will it screw everything up completely? Thanks!