Simple Guidelines to Dr Kruse' Leptin Reset Protocol

What does Dr Kruse want us doing with the Leptin Reset? Basically he wants us to use Paleo ( a strict version) and transition to Primal as we become Leptin Sensitive. Dr K has a fairly restrictive Paleo version (He calls it Paleo 3.0) and it is designed to help us become optimal and leptin sensitive sooner. Note, the whole Leptin Reset Prescription is highly individualized according to your health needs. This guideline serves as a starting place.

For the Dr Kruse Blog on this topic, go here >> [You must be registered and logged in to see this link.]


Timing --
1. Eat 50-75 grams of protein for breakfast (also known as the BAB) within 30 minutes of rising.
Note: A very simple example of this breakfast would be a 4 egg omelet with 4 oz of steak, all cooked in Coconut Oil.

2. Do not eat again for 4-5 hours. So no snacking. You can skip lunch if you wish and are not hungry but it is not required.
Note: If you are not hungry for lunch OR dinner, then your breakfast was likely TOO big.

3. Do not eat after 7pm. Try to allow 4-5 hours after dinner before bed.

4. If you incorporate a workout, do it after 5 pm.

Foods --
You can eat... all meats (lean toward wild and grassfed varieties), Coconut oil, Butter, Heavy Whipping Crean, Non-starchy veggys that are lower in omega 6s.

Keep your carbs approx 50 grams per day if you have less than 30 lbs to lose,
Keep your carbs approx 25 grams per day if you have greater than 30 lbs to lose.

stay away from grains, legumes, and very starchy veggys, high omega 6 veggys, most vegatable oils
stay away from fruits
stay away from nuts
stay away from eggs if you have autoimmune issues
stay away from nightshades -- unless you are HDL > 60 and a woman or > 70 if you are man
stay away from dairy -- Dr K does say if you can prove with a Glucose Meter that you do not spike then some dairy is ok... but basically dairy bothers 80% of the population


If you are looking for a REAL simple version of what we are trying to say, read this from LisaAPB -
It's not rocket science... [You must be registered and logged in to see this link.]

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What about Paleo/Primal?
Paleo is basically only eating foods that were available to man about 10,000 years ago, before man became more agrarian. That is the easiest fastest one sentence way to explain it. But like a lot of things, it tends to get muddy and complicated. It needn't be.

First off.. there are two schools of thought... Paleo and Primal. This is not a good place to discuss the defferences and advantages of each, because it is a huge topic.
Here are some links:

To find out about Paleo, read stuff by Robb Wolf (http://robbwolf.com/ ), lots of lists, recipes, and discussion -- here is a great getting started guide on his site -- [You must be registered and logged in to see this link.]

To find out about Primal, read stuff by Mark Sission. He has a great site called Mark's Daily Apple ([You must be registered and logged in to see this link.] -- there are all kinds of food lists, recipes, and how tos on his site. PLUS the big thread that Dr Kruse posts to is there also... [You must be registered and logged in to see this link.] -- you might hear us talking about stuff from MDA -- that is it.

Thanks for putting together this simple guide, it is just what this forum needed!

[You must be registered and logged in to see this image.] "We do not have self-control. PLAN AHEAD!" So true, so true!

I wonder....

Quote:

Foods -- You can eat... all meats (lean toward wild and grassfed varieties), Coconut oil, Butter, Heavy Whipping Crean, Non-starchy veggys that are lower in omega 6s. Keep your carbs approx 50 grams per day if you have less than 30 lbs to lose, Keep your carbs approx 25 grams per day if you have greater than 30 lbs to lose.

.... if you are not looking to lose anymore weight, what are the rules for carbs per day?

I think the amount of carbs is still important when you are doing the reset...

Read this again if you have have time... lots in there about carbs and the reset

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If you're not wanting to lose any weight, it's still the 50gm limit, for the reset. Once you're LS, you can go up.

hmm. i'm certainly adipose tissue blessed. dropped from 300 lb to 225 lb now back up to 237lb over the winter. part of it may be muscle due to slow burn strength training & intervals on recumbent bike & short sprints. target weight is 180 lb.

i am unusual in that my total cholesterol is 130 with 90 of it being HDL. i guess i can keep on w/ the tomatoes. (nightshades). i love purple (okinawa) sweet potatoes, b/ i guess that is no no if i am to keep my carb grams under 50/25. i am diabetic, they do make my blood sugar go up.

i am diabetic type II. i"ve decided to discontinue any insulin or insulin secretogues (glipizide) for a while & just stick w/ the metformin. metformin is an insulin sensitizer instead of secreter. this means my blood sugars are going to stay b/n 100 & 140 mg/dL, or so i hope. if they don't, then i will have to start taking a little insulin or glipizide.

i don't know where my leptin signalling is. i can occasionally do 24 hr intermittent fasts per Mark Sisson. For a couple of days i"ve been trying the 50 gm of protein w/i 30 min of waking. And i have cut out all snacking. no more cream in my coffee inbetween meals. just lemon in the tea & coffee black!

i found this forum by googling "jack kruze & leptin."
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edit. dropped the weight by cutting out all wheat, sugar, and artificial sweetners. still doing that, b/ i have to do more.

Hi Will, congrats on the weight loss. It sounds like the Kruse Leptin Reset would be good for you. He says if you're overweight, your leptin is not working. That covers about everyone here!

The Reset is a way of eating that is designed to confuse your hypothalamus (which isn't working correctly) and reroute the signals to an older way of accounting for calories which we all used in utero and up to age 1 to 2.

BTW, cholesterol of 130 is too low. Mine was 134 last year, and I'm hoping it's come up some. The reason is that your hormones are made from cholesterol. So when that's low, your hormones are, too.

Good for you on the no snacking. That's the best thing about the reset for me. I used to be constantly hungry, snacking all day. Now I only think about food at mealtimes. One thing that has helped a lot of us is not eating for about 4 hours before bedtime. That helps with weight loss or maintenance. Your body needs that time without food to drop BG and insulin and allow leptin to enter the brain while you sleep.

You might be able to lose more weight if you go totally grain free - Paleo style eating. A lot of us are doing that here.

thank u for the info Desert. i have stopped taking statins, so the total cholest will probably go up to 180 or so. b/ i have always had skyhigh "good cholesterol" HDL. i don't obsess about it b/c even a low HDL can be effective if it is the large particle HDL. (ApoA-1 Milano). it seems everybody agrees that the triglycerides should be low (mine are under 50). And the ratio of trigs/HDL correlated w/ the light fluffy large LDL size.

some of the reset is confusing (deferring exercise) b/ i will give it a try. i am impressed w/ Kruze.

edit
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i cut out wheat a long time ago. i have experimented w/ black rice b/ it makes blood sugar go up. so for now i am grain (lectin) free. i enjoyed reading wheat belly on my kindle. i am pretty will bean free too. all my carbs come from yogurt or kefir (i am working on making that), small fruit portions, and of course the non starchy veggies. i do miss the sweet otatoes.

Hi Will,
I've been MIA here or I'd have commented sooner. I see that Sweet Potatoes spike your insulin and that may not be good at this time. I have added a small sweet potato in a couple times a week, (with that as my only carb that day) and am able to continue losing slowly on the reset. So, I'm just here to give you hope that they might not be gone forever once you get going on the reset.

Glad you're here! A wealth of info here in this Cave!

thnx kaleein. i am type 2 diabetic. if i took insulin or glipizide, i could counter the spike. B/ i am trying to get by w/ just metformin. but i love the purpe sweet potatoes as well as black rice. i started day one of the cold thermogenesis protocol. i turned the shower to cold for the last minute. the most shivering occurred on the back & nape of neck. Before Dr. Kruze, there was the 24 hr body w/ tim ferriss. i think he even demo'ed cold showers on the Dr Oz hi carb hour.

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edit. i am! 99% no sugar or artificial sweeteners, wheat, grains & starchy veggies. that's how i made it from 300 to 230 lbs. B/ i have been stuck there since July, so i am now trying the leptin reset & the cold showers. that morning protein feast is tough b/ it makes the hunger go South