Hello and Good Day to all the Healthies here! Or Good Night depending where you might be...
As I formulate a decent thesis statement I am going thru some of the basics of what goes into figuring out the mysteries of our bodies, our cravings, our legacies...
Leptin Reset Easy Start Guide
How to start the Leptin Reset and regain Leptin Sensitivity
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
Paleolithic diet
For best results follow the diets outlined in The Paleo Solution: The Original Human Diet by Robb Wolf
or The Primal Blueprint by Mark Sisson
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 30 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)
which is when I always had my advanced ballet classes, back to back... and guess what, my body loved that timing!
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 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.
http://jackkruse.com/easy-start-guide/