Leptin Reset Easy Start Guide

The Leptin Prescription is one of the structural pillars to living optimally. To make it easy for you to understand, to follow to digest, we’ve put together this Leptin Easy Start Guide to get you going.

How to Start the Leptin Reset and Regain Leptin Sensitivity

This quick start guide is not meant to be a replacement for Jack’s detailed and information rich Leptin Rx Deep Dive. It’s just a quick-reference sheet to look back upon:

STEP ONE: ARE YOU LEPTIN RESISTANT?

The Leptin Rx…FAQs
Overweight, large appetite and craving carbs are signs you’re Leptin Resistant.
If you are fit and in decent shape, then your reverse T3 will be elevated, also indicating you’re Leptin Resistant

STEP TWO: FOLLOW A STRICT EPI-PALEO DIET

For best results follow the Epi-Paleo diet, as outlined in Epi-Paleo Rx
You can learn about the Epi-Paleo Rx on the blog

STEP THREE: EAT WITHIN 30 MINUTES OF RISING

Make sure breakfast is little to no carbs (less that 50 grams)
LOTS of protein (50-75 grams)
Overweight: limit carbs to 25 grams
Fit: less than 100 grams of carbs
DO NOT count calories

STEP FOUR: HOW TO EAT/USE YOUR FUEL (MOST IMPORTANT)

NO SNACKING! Snacking destroys timing and circadian clocks that work in unison with Leptin
Most will notice a change in cravings within 4-6 weeks
Eat 3 meals a day initially (as your hunger and cravings fade you can adapt to 2 a day)

OTHER DOS AND DON’TS

Do not work out before or after breakfast (if you must work out, do it after 5pm)
Do allow 4-5 hours between dinner and bedtime
Trouble sleeping? Do 3-5 minutes of body weight exercises (i.e. pushups or squats)

SIGNS IT’S WORKING:

Change in your sweating pattern
Energy levels will rise
Hunger and cravings will become less and eventually disappear
When you awaken you will feel refreshed and well rested
Men: quicker weight loss
Women: Mood changes (calmer/sleepy), then sleep will improve. Clothes will fit differently and weight loss will occur if you continue the program

*Note: When all signs are present, I recommend HIIT exercise with heavy weights

FOOD SOURCES:

For breakfast: Pastured/organic eggs; grass fed meat, poultry and fish; protein shakes (less ideal)
Cooking oils when using carbs: (liberal amounts) butter, heavy cream, coconut oil, or palm oil.
Avoid nut or seed oils in initial stages.