What is Leptin and the Leptin Protocol
This is some of the information that I have gathered and have been reading through.
Basically, Leptin is the hormone that tells the brain when to burn fat and ramp up your metabolism. The Leptin Plan is geared towards getting this hormone to work properly so that eventually your body will not become resistant to certain foods. It takes about 6-8 weeks to get the body's resistance to Leptin under control. Since I have that time between rounds it does not seem like a bad challenge and trust me, the food is a lot especially breakfast. The food also is the same as you would have in P3 pretty much so not stressing there. I just think it cannot hurt.
What is Leptin?Fat cells produce the powerful hormone leptin, a primary force instructing metabolism, weight loss, and hormone balance. Leptin communicates directly to your brain, telling the brain how much fat is in storage. It controls appetite, energy, and metabolic rate. Leptin problems are the primary reason for food cravings, overeating, faulty metabolism, the obsession with food, and heart disease.
Leptin is essential for survival. It has a regulating effect on other hormones, not in a passive way but as a prime controlling signal. Leptin tells thyroid hormones, adrenal hormones, pancreatic hormones, and sex hormones how to perform. Leptin can function without any help from those other hormones, but the other hormones cannot function properly without leptin.
"Leptin is responsible for bizarre and erratic behaviour and cravings related to food, including the inability to attain and maintain a healthy body weight. Leptin is essential for survival; without it, the human race would have perished from starvation long ago. However, in the land of food on every corner, it is also the hormone that fuels addictive and compulsive behaviour. It is the reason why individuals will 'start their diet tomorrow'."
Control leptin, and you control your weight and improve general health.
Most people's leptin levels are out of control, causing them to overeat and to store fat rather than burn it.
The aim of these Rules is to restore the body's sensitivity to leptin, which will re-establish the body's ability to efficiently produce energy from food, and will lead to weight loss.
The Basic Leptin Plan
For 6-8 weeks follow a strict paleo diet as follows:
Breakfast: Eat 50g of protein (little to no carbs) within 30 minutes of waking
Limit carbs to 50g a day (25g if you are overweight)
Eat 3 meals a day, no snacking especially past 7:30pm
Meal timing should be roughly 6:30am, noon and 6:30pm
Stop all aerobic exercise - walking and swimming is fine, just no jumping about I guess
Begin weight training (P4) when the answers to these questions are all YES: Do you notice you sweat more and have less muscle fatigue when you do exercise now?
Have your carb cravings gone away?
Is your hunger under control now?
And are you waking up more refreshed? The Five Rules
Rule 1:
Never Eat After Dinner. Allow 11-12 hours between dinner and breakfast. Never go to bed on a full stomach. Finish eating dinner at least three hours before bed.
Rule 2: Eat 3 Meals a Day. Allow 5-6 hours between meals.
Do Not Snack.
Rule 3:
Do Not Eat Large Meals.
Rule 4:
Eat a high-protein breakfast.
Rule 5:
Reduce the amount of carbohydrates eaten
Basically, Leptin is the hormone that tells the brain when to burn fat and ramp up your metabolism. The Leptin Plan is geared towards getting this hormone to work properly so that eventually your body will not become resistant to certain foods. It takes about 6-8 weeks to get the body's resistance to Leptin under control. Since I have that time between rounds it does not seem like a bad challenge and trust me, the food is a lot especially breakfast. The food also is the same as you would have in P3 pretty much so not stressing there. I just think it cannot hurt.
What is Leptin?Fat cells produce the powerful hormone leptin, a primary force instructing metabolism, weight loss, and hormone balance. Leptin communicates directly to your brain, telling the brain how much fat is in storage. It controls appetite, energy, and metabolic rate. Leptin problems are the primary reason for food cravings, overeating, faulty metabolism, the obsession with food, and heart disease.
Leptin is essential for survival. It has a regulating effect on other hormones, not in a passive way but as a prime controlling signal. Leptin tells thyroid hormones, adrenal hormones, pancreatic hormones, and sex hormones how to perform. Leptin can function without any help from those other hormones, but the other hormones cannot function properly without leptin.
"Leptin is responsible for bizarre and erratic behaviour and cravings related to food, including the inability to attain and maintain a healthy body weight. Leptin is essential for survival; without it, the human race would have perished from starvation long ago. However, in the land of food on every corner, it is also the hormone that fuels addictive and compulsive behaviour. It is the reason why individuals will 'start their diet tomorrow'."
Control leptin, and you control your weight and improve general health.
Most people's leptin levels are out of control, causing them to overeat and to store fat rather than burn it.
The aim of these Rules is to restore the body's sensitivity to leptin, which will re-establish the body's ability to efficiently produce energy from food, and will lead to weight loss.
The Basic Leptin Plan
For 6-8 weeks follow a strict paleo diet as follows:
Breakfast: Eat 50g of protein (little to no carbs) within 30 minutes of waking
Limit carbs to 50g a day (25g if you are overweight)
Eat 3 meals a day, no snacking especially past 7:30pm
Meal timing should be roughly 6:30am, noon and 6:30pm
Stop all aerobic exercise - walking and swimming is fine, just no jumping about I guess
Begin weight training (P4) when the answers to these questions are all YES:
Have your carb cravings gone away?
Is your hunger under control now?
And are you waking up more refreshed?
Rule 1:
Never Eat After Dinner. Allow 11-12 hours between dinner and breakfast. Never go to bed on a full stomach. Finish eating dinner at least three hours before bed.
Rule 2: Eat 3 Meals a Day. Allow 5-6 hours between meals.
Do Not Snack.
Rule 3:
Do Not Eat Large Meals.
Rule 4:
Eat a high-protein breakfast.
Rule 5:
Reduce the amount of carbohydrates eaten
Never Eat After Dinner. Allow 11-12 hours between dinner and breakfast. Never go to bed on a full stomach. Finish eating dinner at least three hours before bed.
Rule 2: Eat 3 Meals a Day. Allow 5-6 hours between meals.
Do Not Snack.
Rule 3:
Do Not Eat Large Meals.
Rule 4:
Eat a high-protein breakfast.
Rule 5:
Reduce the amount of carbohydrates eaten
Leptin for Dummies
Leptin Index
Borrowed from: http://tinyurl.com/Dr-Kruse-References
“Here is the bottom line in as few words as possible.
Humans are either sugar burners or they are fat burners as determined by diet.
The High Carb – Low Fat Diet insures that we are sugar burners, and store fat. The High Carb diet also dulls the brain’s sensitivity to LEPTIN.
The following skips all the scientific mumbo jumbo to explain a very complex & confusing subject for us Dummies.
Leptin For Dummies================================================== =======
* Leptin = Hormone that comes from fat and is sent to the brain & all other cells to control energy
* Leptin = Hormone that comes from fat and is sent to the brain & all other cells to control energy
* Leptin is the MASTER Hormone that controls all other body hormones including insulin
* Leptin is the feedback loop between fat cells & the brain and all systems that use energy.
* Leptin Sensors in the brain are the “Gas Tank” that measures fat stores
* Leptin HELPS tells the Brain when to eat, when to stop eating with the incretin hormones
* Anything that uses Energy in the body is therefore tied to leptin status.
* The more energy dependent the physiologic process the more coupled it is to proper leptin function.
* Leptin allows the body to burn fat very efficiently even when sugar/carbs are plentiful
* Leptin allows the brain to live through “Starvation Mode”
* Leptin signaling can be blocked in the brain = High Leptin levels = Leptin Resistant = Starvation Mode/Obesity
* Starvation Mode = body told to burn sugar, then eventually it causes osteoporosis and fatty muscles
* Leptin sensors in the brain OK = Low leptin levels = Leptin receptor Sensitive = body is able burn fat well.
* We can train our bodies to be a fat burner by a special diet to restore Leptin sensitivity
* IF the leptin receptor is permanently damaged we can train our brain to re read leptin signal with the Leptin Rx.
* Blood testing can measure Leptin levels, but they are rather useless clinically.
* The Liver makes energy for use between meals and is our metabolic engine, the thyroid is the gas pedal, and leptin is the computer who modulates control over both using hormone signals.
Characteristics of the Sugar Burner = High levels of leptin = Brain Leptin Resistant (LR)================================================== =======
- – A lifetime of eating high PUFA (Poly Unsaturated Fatty Acids) containing foods, High Carb foods, a life of elevated cortisol with poor sleep damages the Leptin Receptors in the brain
* Brain receptors that are blocked, do not detect Leptin well any longer, and in some cases may be damaged
* When the Leptin receptor is blocked the brain sees the body as in “Starvation Mode” to store even more fat with every meal.
* In obesity, you are hungry even when overweight, urges to snack, no signals to stop eating when full
* In anorexia no hunger, thyroid shut down and you consume your own bodies protein, bone, and fat.
* Dieting wont work when LR; exercise is highly inflammatory when your are LR and wont help because you still won’t burn fat well at muscle level until you become LS.
* Blood sugar can become out of control, leading to diabetes: Intracellular loss of Magnesium is the first step in LR.
* Thyroid Gland is no longer under control of brain in LR, and basically not functioning well regardless of lab findings
* Thyroid shuts down, preventing muscles from burning fat
*A nation of Obese People are walking around in “Starvation Mode” because their brain is blind to their fat stores.
* Liver gets overloaded with energy, becomes fatty and sluggish causing our Ferrari’s engine to become inefficient
* Belly fat accumulates as LR continues for the obese and waistline increases. Anorexics waste away and die.
Characteristics of the Fat Burner = Low levels of Leptin = Brain Leptin Sensitive (LS)================================================== ========
* Satisfied after eating, can even skip meals without getting hungry, no desire for snacks,
* Body burns fat instead of sugar
- – Exercise & Dieting results in burning stored energy, then fat cells and NOT muscle & bone
* Blood sugar under tight control because your liver will be optimized once again to run like a Ferrari engine
* Thyroid functioning normally because leptin will allow the brain to control its gas pedal once again.
* Body no longer in “Starvation Mode,” healthy weight controlled for the obese or the anorexic
*The reset can use Low Carb Diet high protein or high fat diet timed correctly to reset how our neurons work once again and allow us to once again become effective fat burners.
- – Hormone levels are properly controlled and normal levels will eventually return as leptin function normalizes
- – You will be able to eventually eat anything you want & not gain weight once your brain is retrained.
So bottom line, people who can’t lose weight or who have diabetes- can blame it on their epigenetic switches that are set to partition calories differently than a normal person's metabolism because they are likely to be Leptin Resistant. No amount of dieting will work until Leptin Receptors get trained to function properly again. This normally takes 6 to 8 weeks of the “Leptin Reset” protocol which uses adaptive neuroplasticity to allow our brain to once again be sensitive to our fat stores and restore us to energy efficiency again.
So bottom line, people who can’t lose weight or who have diabetes- can blame it on their epigenetic switches that are set to partition calories differently than a normal person's metabolism because they are likely to be Leptin Resistant. No amount of dieting will work until Leptin Receptors get trained to function properly again. This normally takes 6 to 8 weeks of the “Leptin Reset” protocol which uses adaptive neuroplasticity to allow our brain to once again be sensitive to our fat stores and restore us to energy efficiency again.
The LEPTIN RESET IS RETRAINING LEPTIN NEURONS TO RESIGNAL TO APPROPRIATE SIGNS USING TIMING OF THE MEALS AND AND FUELS AND GUT SENSATIONS TO REORGANIZE HYPOTHALAMIC FUNCTION IN THE HYPOCRETIN NEURONS.
The more systemic inflammation one has the longer the reset can take. This means the timing of return of the leptin reset is dependent upon variables in each one of us.
Patience is the key.
For more details, refer to Dr. Kruse’s Blog Index to Articles & message threads on Leptin here:
http://tinyurl.com/Dr-Kruse-References
Leptin Q & A
Remember, you can be LR (leptin resistant) if you’re fat or skinny. If you’re overweight by more than 30lbs, it is a lock you have some degree of LR. If you’re underweight by 20 lbs, you are likely LR, too. If you had an eating disorder, you’re likely suffering from a serious leptin issue.
The easiest test is to look in the mirror. The mirror does not lie and it is really cheap. For those people who still can’t be sure after peeking in the mirror, you can order some blood tests. My favorite is the HS CRP (highly sensitive C-Reactive protein) and the reverse T3 tests (but there are others). They are accurate in over 90% of cases.
How do I restore leptin sensitivity?
If you’re overweight, eat a low carb version of the paleo or primal diet as outlined in The Paleo Solution by Robb Wolf or Primal Blueprint by Mark Sisson. If you’re really obese, eat a ketogenic version of this diet. If you’re underweight, you need to eat a regular paleo or primal diet using leptin reset principles found in the Leptin Rx. (see The Leptin Reset Protocol)
How long does it take to restore leptin sensitivity? This step depends upon how badly damaged your metabolism is. It also depends upon how willing you are to adapt your diet and your exercise routine. My standard answer is 6-8 weeks for most people.
How do I know when I am no longer leptin resistant?
Changes in appearance: Your hair and nails will improve in color and presentation. Your pedicurist will notice you have less dead skin on your feet. Your face will look a lot better, with softer skin and better color, especially if you use olive oil or coconut oil on your skin.
Changes in mood, personality, and thoughts:
Changes in appetite:
Changes in energy and sleep:
Why should I avoid aerobic exercise during the reset? This will require some explanation. If you’re LR ,you are a sugar burner, not a fat burner. That means you can not do glycolytic exercise until your muscles and lever become completely LS as well. Your brain being LS is not enough. If your muscles are still LR, they can’t properly use the glucose or the fat delivered to them. This is detailed in the “Why is Oprah still Fat” post.
Why do you need to eat within 30 minutes of waking? When you’re LR, your diurnal clocks in the brain, the liver, and muscles are all disordered. This is how we will reset those organs to once again act in unison, like an orchestra. If you break this rule, you can still find success, but it will make your reset take longer.
What exercise can I do during the LR Protocol?My personal advice it to do none. If you must, swim, walk, or have a lot of sex right before bed.
Does everybody need 50 grams of protein at breakfast during the LR Protocol, regardless of size or sex?
My answer is yes, 50 grams is the minimum for success. If you’re bigger, you can go even past 70 grams.
If you are obese, add coconut oil to your coffee or tea, or eat a tablespoon of it.
If you are overweight, avoid fruit. Veggies are fine as long as they are not nightshades and have a low glycemic index. Nightshades include tomatoes, bell peppers etc . . .
Fat is great. The obese can use coconut oil as their “number one diesel.” Google “Nutiva Coconut Manna”
How strict is the 50 grams of carbohydrates per day limit?
It is strict for the overweight and not strict for the underweight. How should they be spread out over the day? The most carbs should be eaten when cortisol is the highest, in the morning.
Dinner should be the meal with the least amount of carbs.
Eat the most food in the morning, with decreasing amounts as the day goes on.
Can I use whey as a protein source during the LR Protocol? Can you? Sure, but you should have asked, “Should I?” The answer is no.
Can I have coffee or tea between meals, with cream?
You can have them plain, without cream. But again, should you? Nope.
Can I skip lunch during the LR Protocol if I’m not hungry? Yes, it is good if you can make it until dinner without being hungry. Then, you can eat more at dinner if need be.
Can you do IF (Intermittent Fasting) in conjunction with the LR Protocol? No way.
I love IFing, but don’t try it until you are leptin sensitive again. IFing requires the AMPk pathways to be working optimally.
What if we can’t eat dinner before 7 p.m.? Drink water, have sex, and go to bed early. Turn the lights off early, too.
If I fall off the wagon on the LR Protocol do I need to restart the clock?
Yes…and kick yourself in the ass. If you’re not ready to change your life, keep doing what you’ve been doing. During the initial reset period, there is a 10-14 day setback each time you fall off the wagon.
Will the Leptin Reset fix insulin resistance?
It is designed to eradicate it completely, if you do it correctly.
Supplements Recommended
1. Pinolenic Acid: .
2. Pycnogenol: inhibits key triggers of inflammation..
3. Green Tea extract:
4. Kelp:
5. CLA:
6. Curcumin:
7. Resveratrol:
8. Pregnenolone:
9. Vitamin E:
10. Chromium picolinate:
http://tinyurl.com/Dr-Kruse-References
Leptin Q & A
Leptin Reset Information
Leptin Reset
Here is the compilation of Information that I have found about the Leptin Reset Protocol and how to go about doing it. ( I will have to adjust this later with works cited list)
LEPTIN RESET
A Short recap of what the program is as I understand it:
For 6-8 weeks follow a strict paleo diet as follows:
Eat 50g of protein (little to no carbs) within 30 minutes of waking
Limit carbs to 50g a day
Eat 3 meals a day, no snacking especially past 7:30pm
Meal timing should be roughly 6:30am, noon and 6:30pm
Stop all aerobic exercise
Begin weight training when the answers to these questions are all yes:
Do you notice you sweat more and have less muscle fatigue when you do exercise now?
Have your carb cravings gone away?
Is your hunger under control now?
And are you waking up more refreshed? (from my Whole30 experience, I expect this to be end of week 2 or by mid-week 3
READERS SUMMARY:
1. WHAT QUESTIONS DO YOU HAVE ABOUT THE LEPTIN RX?
2. WHAT QUESTIONS WOULD YOU LIKE TO SEE ADDED TO THE FAQs?
3. POST YOUR EXPERIENCE WITH THE LEPTIN RESET IN THE COMMENTS
What should I do before I start the Leptin Reset? Before you start, take a picture of yourself from all angles. Don’t be bashful or you’ll be sorry in 18-24 months. Next, weigh yourself naked. Let your significant other or a family member take this picture. Go to the store and buy a piece of clothing that does not fit you now, but will when you have met your goal. Remember, calories are important when you’re LR (leptin resistant) and mean nothing once you are LS (leptin sensitive). Macronutirents count when you’re LR and mean nothing when you’re LS.
How do I determine if I am leptin resistant?
Here is the compilation of Information that I have found about the Leptin Reset Protocol and how to go about doing it. ( I will have to adjust this later with works cited list)
LEPTIN RESET
A Short recap of what the program is as I understand it:
For 6-8 weeks follow a strict paleo diet as follows:
Eat 50g of protein (little to no carbs) within 30 minutes of waking
Limit carbs to 50g a day
Eat 3 meals a day, no snacking especially past 7:30pm
Meal timing should be roughly 6:30am, noon and 6:30pm
Stop all aerobic exercise
Begin weight training when the answers to these questions are all yes:
Do you notice you sweat more and have less muscle fatigue when you do exercise now?
Have your carb cravings gone away?
Is your hunger under control now?
And are you waking up more refreshed? (from my Whole30 experience, I expect this to be end of week 2 or by mid-week 3
READERS SUMMARY:
1. WHAT QUESTIONS DO YOU HAVE ABOUT THE LEPTIN RX?
2. WHAT QUESTIONS WOULD YOU LIKE TO SEE ADDED TO THE FAQs?
3. POST YOUR EXPERIENCE WITH THE LEPTIN RESET IN THE COMMENTS
What should I do before I start the Leptin Reset? Before you start, take a picture of yourself from all angles. Don’t be bashful or you’ll be sorry in 18-24 months. Next, weigh yourself naked. Let your significant other or a family member take this picture. Go to the store and buy a piece of clothing that does not fit you now, but will when you have met your goal. Remember, calories are important when you’re LR (leptin resistant) and mean nothing once you are LS (leptin sensitive). Macronutirents count when you’re LR and mean nothing when you’re LS.
How do I determine if I am leptin resistant?
Remember, you can be LR (leptin resistant) if you’re fat or skinny. If you’re overweight by more than 30lbs, it is a lock you have some degree of LR. If you’re underweight by 20 lbs, you are likely LR, too. If you had an eating disorder, you’re likely suffering from a serious leptin issue.
The easiest test is to look in the mirror. The mirror does not lie and it is really cheap. For those people who still can’t be sure after peeking in the mirror, you can order some blood tests. My favorite is the HS CRP (highly sensitive C-Reactive protein) and the reverse T3 tests (but there are others). They are accurate in over 90% of cases.
How do I restore leptin sensitivity?
If you’re overweight, eat a low carb version of the paleo or primal diet as outlined in The Paleo Solution by Robb Wolf or Primal Blueprint by Mark Sisson. If you’re really obese, eat a ketogenic version of this diet. If you’re underweight, you need to eat a regular paleo or primal diet using leptin reset principles found in the Leptin Rx. (see The Leptin Reset Protocol)
How long does it take to restore leptin sensitivity? This step depends upon how badly damaged your metabolism is. It also depends upon how willing you are to adapt your diet and your exercise routine. My standard answer is 6-8 weeks for most people.
How do I know when I am no longer leptin resistant?
Changes in appearance: Your hair and nails will improve in color and presentation. Your pedicurist will notice you have less dead skin on your feet. Your face will look a lot better, with softer skin and better color, especially if you use olive oil or coconut oil on your skin.
Changes in mood, personality, and thoughts:
Changes in appetite:
Changes in energy and sleep:
Why should I avoid aerobic exercise during the reset? This will require some explanation. If you’re LR ,you are a sugar burner, not a fat burner. That means you can not do glycolytic exercise until your muscles and lever become completely LS as well. Your brain being LS is not enough. If your muscles are still LR, they can’t properly use the glucose or the fat delivered to them. This is detailed in the “Why is Oprah still Fat” post.
Why do you need to eat within 30 minutes of waking? When you’re LR, your diurnal clocks in the brain, the liver, and muscles are all disordered. This is how we will reset those organs to once again act in unison, like an orchestra. If you break this rule, you can still find success, but it will make your reset take longer.
What exercise can I do during the LR Protocol?My personal advice it to do none. If you must, swim, walk, or have a lot of sex right before bed.
Does everybody need 50 grams of protein at breakfast during the LR Protocol, regardless of size or sex?
My answer is yes, 50 grams is the minimum for success. If you’re bigger, you can go even past 70 grams.
If you are obese, add coconut oil to your coffee or tea, or eat a tablespoon of it.
If you are overweight, avoid fruit. Veggies are fine as long as they are not nightshades and have a low glycemic index. Nightshades include tomatoes, bell peppers etc . . .
Fat is great. The obese can use coconut oil as their “number one diesel.” Google “Nutiva Coconut Manna”
How strict is the 50 grams of carbohydrates per day limit?
It is strict for the overweight and not strict for the underweight. How should they be spread out over the day? The most carbs should be eaten when cortisol is the highest, in the morning.
Dinner should be the meal with the least amount of carbs.
Eat the most food in the morning, with decreasing amounts as the day goes on.
Can I use whey as a protein source during the LR Protocol? Can you? Sure, but you should have asked, “Should I?” The answer is no.
Can I have coffee or tea between meals, with cream?
You can have them plain, without cream. But again, should you? Nope.
Can I skip lunch during the LR Protocol if I’m not hungry? Yes, it is good if you can make it until dinner without being hungry. Then, you can eat more at dinner if need be.
Can you do IF (Intermittent Fasting) in conjunction with the LR Protocol? No way.
I love IFing, but don’t try it until you are leptin sensitive again. IFing requires the AMPk pathways to be working optimally.
What if we can’t eat dinner before 7 p.m.? Drink water, have sex, and go to bed early. Turn the lights off early, too.
If I fall off the wagon on the LR Protocol do I need to restart the clock?
Yes…and kick yourself in the ass. If you’re not ready to change your life, keep doing what you’ve been doing. During the initial reset period, there is a 10-14 day setback each time you fall off the wagon.
Will the Leptin Reset fix insulin resistance?
It is designed to eradicate it completely, if you do it correctly.
Supplements Recommended
1. Pinolenic Acid: .
2. Pycnogenol: inhibits key triggers of inflammation..
3. Green Tea extract:
4. Kelp:
5. CLA:
6. Curcumin:
7. Resveratrol:
8. Pregnenolone:
9. Vitamin E:
10. Chromium picolinate:
