How Do You Know You're Becoming Leptin Sensitive

This information was taken from Dr. Kruse's site: 1. Plan on eating a straight forward paleo template. If you are active you can add carbohydrates from 10% to 20-30% of your diet. The diet is still a high fat moderate protein paleo template outlined in Art DeVany’s, Robb Wolf’s, and Mark Sisson’s books. 2. Upon rising within one hour eat 50% of your daily carbs with 25 grams of protein and 20-30 grams of fats. 3. Never miss breakfast because eating it stimulates the circadian rhythm for gastric acid secretion in adults. This will become critical later in the day for body composition optimization. 4. Avoid working out prior to breakfast. It is a circadian cycle breaker because it raises cortisol at a time it is already high. 5. For optimal results you must get most of your daily activity between 9AM and 4PM when light cycles are strong year round. This is another reason I strongly advocate high vitamin D levels year round. We evolved around the equator and equatorial sun has been shown to keep human vitamin D levels 50-150 ng/mL. Avoid sitting at all costs and consider walking to get lunch or a short run during your mid day break. The real goal here is to increase Non-Exercise Activity Thermogenesis (NEAT) during strong light hours. This has major effects when it is done consistently over time. For example, I run upstairs and avoid elevators and I park far away from my destinations to increase my NEAT daily. I also carry all my groceries out to the car and never use a shopping cart to make it easier. I look at every aspect of my actions to make sure I am maximizing it for NEAT. 6. For lunch, if you need to eat it, (some won’t eventually) you should consider eating 25% of remaining daily carbs. I use this meal as a snack now. Rarely is it a big meal for me any longer and if I am IFing this is the one meal I cut like a bad habit. 7. Critical point: The best time to work out biologically occurs when it is least likely to be convenient for you because of our neolithic lives wont allow it. I re-tooled my entire schedule as a surgeon to make this work optimally for me to lose weight and change my body. It is that important biologically to get to optimal. 1-5 PM is the ideal workout window. For best results try to do the exercise in bright sunlight. 8. Dinner should be eaten within 45 minutes to 1 hour of this late afternoon work out. During dinner you want to make sure to include a lot of protein (25-75 grams), the remainder of your carb allotment and the balance in fats. The type of fats at dinner are also critical. Try to concentrate on 10-18 carbon fats because these are best at stimulating Cholecystokinin (CCK) that destroys the night time appetite. I use coconut oil, ghee, pastured butter, and bacon lard to get this effect. I use the fat to cover the carbs and the protein most times in sauces. 9. Try to complete dinner by 7 PM. This is critical in autumn and winter time to get to optimal results. 8PM is the outer limit for dinner in spring and summer. I actually alter my meal times very precisely as the light cycle changes during the year. Many people might find this too regimented. I agree with this but I do it because I had a huge clinical move to make from 44% body fat. Doing this strictly my first year I lost 133 pounds in 11 months. So the details make a huge difference in good vs. Optimal. 10. Sleep by 11PM in spring and summer months. I stay up longer June 10th to July 10th due to summer solstice on June 21. During this time of the year I tend to have higher body fat with longer light cycles. In autumn and winter I am in bed by 10 PM. I am in bed earlier when the clocks are set back on hour in fall and heading toward the winter solstice on Dec 21st. I have found I am leanest during this time of the year. The goal of sleep in any day of the year is an optimal 7.5- 8 hours of sleep a night no matter the season. You will know when you are doing well because you will no longer need an alarm clock and your sleep wake cycle will be automatic. I found after one year of using this protocol I no longer needed an alarm clock to wake up for surgery.

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