Three Weeks on my GAPS-Style Leptin Reset

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You might have come to my blog last week to find it missing in action… but everything should now be back to normal thanks to my newly hired blog maintenance guy.  I decided one of the things I needed to do to decrease the stress in my life was to have someone else do the backend maintenance. Thank goodness because this problem was out of my league.

I can't believe I've been doing the leptin reset three weeks.   It has always been a challenge to eat 50 grams of protein in the morning, but in the last few days it has become even more challenging. I love meat, but that's a lot of meat to eat within thirty minutes of rising and to be honest I've never been much of a breakfast eater. My mouth feels dry in the morning.  I have found that eating sauerkraut helps because it is cold and juicy.  Sometimes the meat is dry, even when I've soaked it with butter.  Here are some examples of what I've had for breakfast to make it to 50 grams protein:

  • 10 ounces 80% 20% hamburger  = 48 grams
  • 2 eggs, 3 slices Open Nature uncured Canadian Bacon, 10 Aidells Chicken & Apples smoked chicken mini sausages, 1 Open Nature beef hot dog = 54 grams
  • 5 ounces salmon, 1 Foster Farms Italian Chicken Sausage = 49 grams
  • 2 Jennie-O Sweet Italian Turkey Sausage, 2 Foster Farms Chicken Breakfast Sausage links (small), 1 slice Open Nature uncured Canadian Bacon = 51 grams
  • 3.5  links Open Nature Smoked Andouille Chicken Sausage = 52.5 grams
  •  5 eggs, 10 pieces bacon = 51 grams
  • 9 ounces raw swordfish, 1 cup homemade beef broth = 54 grams
  • 3 links Costco Casual Gourmet Sausage Roasted Red Pepper and Spinach, 1 cup homemade chicken broth = 50 grams
  • 8 ounces grilled pork loin chop, 1/2 link Open Nature Smoked Andouille Chicken Sausage = 52 grams
  • 7 ounces raw salmon = 42 grams
  • 4 links Open Nature Smoked Andouille Chicken Sausage = 60 grams
  • 8 ounces salmon, 1 egg = 52 grams
  • 1.5 link Casual Gourmet Costco, 4 large eggs = 51 grams
  • 4 ounce chicken breast, 5 ounce raw hamburger = 55 grams
  • 3 chicken thighs = 51 grams

This morning I was caught without anything to eat… last night my hubby brought home Canadian Bacon and jalapeno sausages and I thought I'd have those. He's been finding “legal” things like this on clearance, but when I started examining the ingredients I saw that the Canadian Bacon contained not only nitrates and nitrites, but corn syrup, and the sausages had Monterey Jack Cheese and I'm still not having dairy.  I ended up having 5 ounces of boiled chicken breast (leftover from the pot of soup I made yesterday) with 2 cups of chicken broth, 2 eggs and some green chili peppers. I made it into a soup of sorts and ugh, it was just not very tasty at all.  It was all I could do to choke it down – boiled chicken breast is so dry even in broth!  Thankfully it's not usually that bad.  Tomorrow morning I will be having bacon and grilled chicken thighs and I will look forward to that.

I do feel I have been making some progress with the leptin reset.  In Dr. Kruse's post My Leptin Prescription he says most people will notice a change in their hunger and cravings within four to six weeks.  I noticed this by the second week.  I had not thought I was having cravings, but it turns out I was since I no longer think about having something like this: Coconut Milk Chocolate Ice Cream Shake.  They were not uncontrollable cravings, it was more like the thought would pop into my head of how yummy it would be to have a treat.  Often, as long as I could figure out something GAPS legal, I would indulge.  But I'm not supposed to snack on the leptin reset and with all the protein in the morning I am just not hungry for hours.  It is refreshing.  With no low blood sugar symptoms either!  That's important.

Dr. Kruse says these are the signs that you are becoming Leptin Sensitive again:

  1. Men will notice quick weight loss.
  2. Women will notice mood changes first (calmer/sleepy) and their sleep will improve.  Their clothes will fit differently but weight may not change drastically initially because of effects on the pituitary.  This will change too if they continue moving forward.
  3. You will notice a change in your sweating pattern.
  4. You will notice you have better recovery from exercise and your energy levels seem to have risen.
  5. Your hunger is gone and so are your cravings.
  6. When you awaken you will feel very refreshed like you slept well.

Generally when the signs are all present, I then really push HIIT exercise with heavy weights.

Okay, so my hunger and cravings are gone. My sleep has improved! It got worse before it got better. I was up several times every night to urinate but in the last week it seems that this has calmed down. Last Monday night I got six hours sleep, then on Tuesday night I got seven. Wednesday night I was awake until 1am so not a good night, but every night since I have been sleeping well; however I was still waking up to pee. Last night I actually slept from 11:30 until 5:30am straight through without waking up even once. I was so delighted to see the time. I hope this continues. I know much of this improvement has to do with my husband being home and sleeping at now. I am no longer having to worry myself sick over him not sleeping. This takes a huge load off me.

It does seem as if I am waking feeling refreshed, at least on the days that I don't have to go to work.

I'm not sure how I'll notice a change in my sweating pattern… I think if I remember correctly if you are leptin sensitive you sweat a lot.

My clothes seem to be a bit looser, as if I've lost four or five pounds.  The fat on my stomach feels looser, more fluffy, less solid.

I've also been noticing how food seems less important.  Almost as if I am beginning to eat to live, instead of live to eat.

I've been thinking about Thanksgiving Dinner… how to do it and stay under 25 grams of carbohydrates for the day.  Well, one thing I know, I'll be eating meat! 🙂  Last year I had a feast, with none of the standard carbohydrate items like potatoes, sweet potatoes, bread, rolls, etc., but even so they were higher in carbohydrates than I'm doing now.

Here is a picture of last year's Thanksgiving Feast:

GAPS Thanksgiving Dinner

My hubby tells me Fry's Grocery has Holiday New York Strip Roast on sale for $3.77 a pound.  I think we will have one of those for our Thanksgiving dinner.  I'm also thinking spinach, and mushrooms.  And mashed faux-tatotes.

Last year to help plan my Thanksgiving menu I bought Heart of Cooking's Thanksgiving Limited Diet Menu Planner.  It is only $5.95 and I was very pleased with the variety on the menu. I didn't get to make everything, but I was really happy with the recipes I did use.  In the photo above you can see the recipes I used from her planner: Coconut Bread Stuffing, Butternut Squash and Apple Puree, Coconut Whipped Cream, and Pumpkin Bars with Cashew Date Frosting, Pumpkin Pie and Spice Cranberry Sauce (not shown). There are so many great recipes in this 24 page planner that it's more like a mini cookbook than a planner.  I bought it last year and Sarah has a special offer this year where you can get the Thanksgiving Menu Planner free if you subscribe to her membership site.  Or you can just buy the menu planner.  It's very worth the $5.95.

So how are you doing on your GAPS journey? 

 

 

 

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17 comments to Three Weeks on my GAPS-Style Leptin Reset

  • Hi Starlene,
    I have just been reading about this leptin reset and considering it for myself and perhaps my daughter with thyroid and adrenal issues. She is always hungry! I’m going to see how much protein I can get into her first thing and see if it helps her not ask for snacks constantly. Thanks for blogging about it. Very helpful.

    [Reply]

    Starlene Reply:

    Hi @Pattyla, you’re welcome I’m glad you found it helpful. I would be very interested to hear back if you try the leptin reset for you and your daughter. I am not sure how much protein a child would need to eat. As I mentioned, the 50 grams is a bit of a challenge and especially supposed to be eaten within 30 minutes of rising. But yes it does kill my appetite and cravings. I thought at first I was just imagining things. But it really does keep me from feeling hungry. Hopefully your daughter likes meat and in one of Dr. Kruse’s blog posts (or maybe at Mark’s Daily Apple forums) he said he recommends that people eat lots of bacon to get up to that amount of protein. Everyone loves bacon. 🙂

    [Reply]

  • Hi again Starlene,
    I decided to go ahead and try this today. I ate 50 g of protein for breakfast and let my kids eat jerky while it cooked and then an much bacon and eggs as they wanted. The first snack request came after nearly 4 hours and was prompted by seeing dad snack. I’m amazed!
    I also want to know how much protein you figure for broth? And if you understand how to replace protein with fat.
    Thanks!

    [Reply]

    Starlene Reply:

    @Pattyla, way cool. Isn’t that awesome!! It’s so huge to not have hunger and cravings. As for figuring the protein for broth I have been using an Android app which is also available online called My Fitness Pal. http://www.myfitnesspal.com and I have just been putting the foods into that and seeing what comes up. Actually in reading this article http://www.townsendletter.com/FebMarch2005/broth0205.htm I bet our broth has more protein but the counts I found at My Fitness Pal were 5 for one cup chicken broth and 3 for one cup beef broth so I have just been going with that. I don’t know how to replace protein with fat. Do you? Also, how do you feel after the 50 gms? Did you find it a challenge to eat that much, and did you feel no hunger for hours? Such a cool concept.

    [Reply]

    Pattyla Reply:

    @Starlene,
    I felt like I had to eat way too fast to get it all in in time. I didn’t really mind the volume. I did go ahead and drink 2 cups of coffee after I was done eating. That took me to about an hour after rising for total eating time, but I was done with the protein at about 30 min. For lunch I had veggies and pie (very low carb pie) and am up to 15 g carbs for the day. And loads of fat. I’m using that same app on my android to count it but I do think the broth is way off.
    I did start to feel a bit hungry after about 3 hours but it was easy to ignore for another hour.

    [Reply]

    Starlene Reply:

    @Pattyla, do you think the protein in our homemade broth is more? I think it is probably more. I know what you mean about having to hurry to eat. Some mornings my husband makes breakfast for me so that is really nice. Otherwise I feel like I’m in an eating contest some mornings. Can you share the recipe for this low carb pie? I want a piece, please. 🙂 Also, what was I thinking? It is your first day eating that much protein, I think Dr. Kruse says it can take a few weeks, although I noticed within a week or two the diminished hunger and no cravings. On ignoring the hunger, that is also nice to be able to just ignore it! For so many years for me hunger meant low blood sugar drops, and it got better after being on GAPS but this works even better. Let me know if you find a better protein count on our broth, or if you enter it into MyFitnessPal let me know the one you entered so I can use it, too. I wonder if WAPF would have a better idea about protein amount in broth…

  • Abby

    Starlene, I’m coming to your house for Thanksgiving next year! Your layout looks so yummy!
    Thinking about you,
    Abby

    [Reply]

    Starlene Reply:

    @Abby, I would love to have you over! Thanksgiving sure has changed for me over the years, but my husband was commenting about how nice it was to not have that “carb coma” after eating all the typical Thanksgiving foods. Our youngest, on the other hand, had all the old regulars and after getting up from a nap he commented about how tired he felt, I told him it was all the carbs and he said it had to be the L-tryptophan in the turkey. LOL. Later my husband and I were talking about that and he said all those years he thought it was the L-tryptophan but it had to be the carbs because we ate turkey this year and last year but never felt the need to nap after eating. In a quick Google search I found this article which actually reveals the culprit to be the carbohydrates, but of course we know since doing GAPS! http://chemistry.about.com/od/holidaysseasons/a/tiredturkey.htm I hope you had a wonderful Thanksgiving at your home. Warm regards, Starlene

    [Reply]

  • Abby

    Starlene,
    I been seeing all your posts coming into my inbox and have not had the energy to read about this leptin stuff your doing but I am getting it together and want to go back and read your pervious posts.
    thanks,
    abby

    [Reply]

    Starlene Reply:

    @Abby, it’s really very interesting and there is a ton more information at Dr. Kruse’s blog. It takes some study to get all the details but basically I find the reset to be very GAPS-friendly. I am definitely sleeping better, and I think I’ve lost some weight too. I don’t let myself step on the scale but once a month though because it does such a number on me to see the numbers.

    [Reply]

  • Hi again,
    I’ve got an observation and question for you.

    First I have begun having a much bigger urge to ummmm eliminate first thing in the morning and it is coming out easier. That started right away.

    Also I have begun to have muscle aches and last night got a cramp in my foot that woke me up. That is a classic detox symptom for me and hasn’t happened for months. After 2 years of gaps I just assumed I was past that now. I haven’t found any posts about people feeling worse at first so I wondered if you did or if you have read anything about that.
    Thanks!
    Patty

    [Reply]

    Starlene Reply:

    @Pattyla, you know come to think of it I am feeling more “regular”… I am not sure about the muscles aches though it could point to magnesium deficiency. I do not recall having any muscle aches in the first couple of weeks, although I do recall going through a period where I was having a lot of trouble sleeping and having to get up numerous times to urinate at night. I think one night six times! That worried me because I know it’s an aldosterone/renin issue but it stopped and now I’m back to just getting up once or twice. After the first couple of weeks I started to sleep much better and continue to sleep well. Actually part of that was discovering that I still need a small dose of HC just before going to sleep (2cc) and that keeps me from waking up with that weird hunger-not hunger issue. Do you use magnesium oil? I use this one and put it on before bed: http://www.amazon.com/gp/product/B001AD0HL8/tag=gpj-1-20

    [Reply]

  • Marijke

    Hi Starlene,

    I see you also found the blog of Jack Kruse. I find it extremely interesting and have read all off it by now and learned a lot. I cannot say that I always understand everything, but I get the larger picture. It is amazing how much knowledge he has. I have sort of approximated the leptin reset and now I am on the ‘after the reset’ program. It is really simple starting from GAPS and you need not go against GAPS either which is essential for me. I am trying to skip lunch for the first time today. I just had my veggie juice at lunchtime. It is half past 3 pm and still working. It is really amazing because my old self could just never skip meals.

    Marijke

    [Reply]

    Starlene Reply:

    Hi @Marijke, yes, I found it around the end of October and decided to try it since as you say it is easy enough to do and stay on GAPS. I know what you mean about skipping meals! I had gotten to the point where I could eat three meals a day, but often munched on something in between. Now at least a day or two each week I go without lunch, and usually have a rather small lunch the other days. I have a few weeks to go if I stay on it for eight weeks. That was kind of my plan to just do it for eight weeks but I guess I will wait until I get to the end of the year and make my decision then — still not sure how to know exactly if I’m leptin sensitive. Any idea? 🙂

    [Reply]

    Marijke Reply:

    Jack Kruse says look in the mirror, but I find that hard to judge. So I muscle test as you know. I ask my pendulum “am I leptins sensitive?” If the answer is yes I am. If the answer is no, I ask “what percentage?”, and the I go 10%, 20%, 30% etc. until I get a yes. Easy if you trust it and I do.

    [Reply]

    Starlene Reply:

    @Marijke, ah, I got the impression he meant if you look at yourself in the mirror and you are obviously overweight. I have always found muscle testing interesting. Not quite sure if I believe in it, but it seems to get things right. 🙂

  • This is very intriguing. While I don’t think I have a leptin problem, I would love to be able to skip lunch. It’s too much hassle!! Right now I’m probably doing 20 to 25g of protein for breakfast but I’m sure I could up it to 50. Do you only do protein/fat? Any veggies? Ferments??
    I’ve been craving kefir lately so I’d love to be able to do kefir or kefired cream for lunch. I hope I can do my afternoon coffee, too.
    I assume for dinner it’s a mix of carbs/veggies, meat and fat. How many grams of protein for dinner? Since I’m not overweight I’m not going to worry about carbs at this point. I’m usually done with dinner by 7 but I find myself snacking between 8 and 9…. I’m also thinking ahead to summer: I’d love to be able to have fruit but fruit should be eaten between meals so how in the world does that fit in to the leptin diet??

    [Reply]

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