The Leptin Diet: The 5 Rules of The Leptin Diet

[@LumynaraS]

This is really something!! I watched this last week and decided to give it a shot. I've been struggling for years. I have metabolic resistance from medications (that I no longer take, but induced insulin resistance). I was always told "many small meals" but having BTDT, I thought "why not?" Since I've been struggling with acid reflux too lately I figured it would be good to stop eating hours before bed. I don't even really mindlessly eat, but was told to intentionally eat 6 small meals per day. I don't eat junk food and barely any carbs, so I didn't think this would make any difference for me. I have been doing this leptin plan for a week now and lost 8 pounds! I DO have more energy! I am not hungry all the time! I didn't even have to change what I ate because I didn't eat many carbs before.

[@wellnessresources]

+Sara Raynor That's really awesome, Sara! You'll definitely want to consult with your doctor anytime you start a new weight loss program. However, if you're feeling good, improving insulin resistance, and your weight we think your doctor will be excited too! Keep us posted and call us at 952-929-4575 if you need any support along the way :)

[@luckyfire3]

Is the eating plan still working?

[@wellnessresources]

@danishhawaiian - Here are some example schedules that fit into the timing recommendations. It is actually quite doable! 8:00 am breakfast 1:00 pm lunch 6:00 pm dinner Or 7:30 am breakfast 1:00 pm lunch 6:30 pm dinner

[@michellemichelle716]

I sure wish I would have seen this 10 yrs ago. Thank you.

[@wellnessresources]

Thanks for your feedback. - Yes, people have different schedules. As Mr. Richards explains the guidelines more, he says: Finish eating dinner at least 3 hours before bedtime, leave 11-12 hours between dinner and breakfast. This allows for fat burning during sleep. - Consistently overeating at meals causes leptin problems and fatty liver. - Yes, he means eating a high protein breakfast. - He recommends reducing, not cutting out carbohydrates. - We agree that fructose affects weight.

[@OnochieAfigbo]

I love this presentation. Straight to the point. I will definitely try these rules out.

[@jpsaleeby]

Serum Leptin levels that are elevated in conjunction with T2DM = T3DM. Goal for reducing inflammation and avoiding T2 and T3 DM is to keep Leptin down. Glad to see this advice on KZbin.

[@wellnessresources]

+Yusuf Saleeby, MD Yes, it always seems to come back to inflammation as being the culprit. However, the goal is not to suppress leptin, per say. Rather, the goal is to increase leptin sensitivity so the body knows to stop over producing. Once leptin resistance and inflammation is improved type 2 and 3 diabetes mellitus is also often improved/avoided.

[@larrymasterspowerbuildingc4477]

+Yusuf Saleeby, MD Hello. Dr., I would like to pull your ear to something specific. I may actually be of interest to you because I have lost over 230 lbs of body fat since April of 2014. I am a 43 year old man, 6'2", and have been overweight since 4th grade. I was always a fluctuator as far as body weight. I have always been athletic, but never a great athlete. in high school, i maintained a bodyweight of about 217 lbs. i had always loved to be on sports teams and stayed relatively active. However, In my adult years, I became increasingly more sedentary after work. I was a cook, but after the work day was done, I did no exercise and became an alcoholic and a drug addict. I was functional enough, but at the age of 41, i found my weight to be 475 lbs. So to get back in shape, I started to powerlift, ate everything from scratch, and quit drinking and doing drugs. I am at this very moment quite serious about my training. My issue is this: I still eat everything from scratch, but I do not know how to manipulate my diet to keep being able to burn fat and get stronger. I need to understand how to tap into the belly fat and chest fat. everywhere else on my body the fat stores are low. Powerlifting is all about putting more on the bar over blocks of 8, 10, 12, 16, or 36 week training cycles, the shorter or longer cycles being reserved for more advanced lifters. I do either 12 week or 16 week cycles because I have only been lifting for 20 months. At this moment I am 300 lbs, and I imagine that my correct weight should be about 215 lbs - 230 lbs now that I am working out 4-5 days per week and building plenty of muscle through the powerlifitng training. Here is when things went wrong for me: last August, I was 260 lbs, training way too much and not eating enough of anything. I thought that too much training was a good thing. I started to gain fat back no matter what i ate. So initially, i reduced even more of what i ate and gained even more weight. The only recourse i had was to eat myself back to about 290 lbs, so that my body would start to lose fat again. now I am 300 lbs, and I am having trouble balancing my diet so that I can lose fat and get stronger. But in order to powerlift, a person has to eat. I just don't know how to manipulate my hormones, carbs, and protein in order to use my body fat for energy. This video makes a lot of sense, however. But i feel that the man talking is not familiar with powerlifitng training. That is why I am asking you, a medical doctor to listen to my issues and give me your professional opinion. I would like to have some ideas on how to adapt the message contained in this video for a powerlifter's diet. I want to do what almost all lifters say can't be done for some one my age with my health history: to get lean and strong. I feel that it is just a matter of educations an application. Do you have any thoughts on how I may manipulate my diet for strength and fat loss?

[@wellnessresources]

I would follow the leptin diet, research adrenal fatigue, cut back on your powerlifting routine which seems to be stressing your body and use supplements to reduce your cortisol as much as possible. Yoga, meditation, guided visualization, walking, etc. will also help decrease your cortisol/stress levels that are the likely cause of your belly fat. Hope that helps. Please call 800-717-9355 for additional information.

[@michaelb41]

I recommend HIIT (High Intensity Interval Training), avoid eating grains too. If that does not work go on a raw food diet. The same one your distant Grandfathers ate 1,000 years ago. Do an IF (intermittent fast) twice a week. See what works for you! Listen to your body! Best Wishes...

[@dovikskalar2257]

lost 10 KG(115->105) in 3 months and keeping going down, thank you

[@michaelthomas7178]

Your presentation is excellent in getting to the point where one can comfortably understand the importance of eating with hormones instead of confusing hormones.

[@doctork1708]

So 1) 11-12 hours between dinner and breakfast 2) 3 meals a day with 5-6 hours between meals. 11 hours + 15 hours = 26 hours, or 12 hours + 18 hours = 30 hours…Only 24 hours in a day.

[@kpzcbttp]

Best video yet on this subject. Thank you.

[@jesmirana]

This is FANTASTIC advice, I just recently stopped eating fruit in morning, and take the bulk of protein in morning, and it's really helping immensely! Snacking I have to work on, but by having protein early, I def. snack less. Thank you so much for this great video!

[@putnamvirtual]

Great video. Thanks for sharing! The More leptin hormone is studied by Doctors the more good things are discovered about this hormone. A proper diet based on this hormone and the proper exercise can do wonders in our figure.

[@007jjb]

I miss this man, his heart, his wisdom and his humanity.

[@RepentAndBelieve1437]

Well said

[@dariachiechi980]

I will definitely give it a chance. 30 days.

[@jamesgeorge65]

How did it work for you?

[@rosediddynorelation4824]

@@jamesgeorge65 he died

[@brey6394]

Thank you for this helpful information. I've been dieting my whole life and have struggled with weight gain. This information makes logical sense.

[@mitzipitcock8146]

How does the math not work out? If you eat breakfast at 7am, allow 5-6 hours and have lunch at 12 or 1pm, then dinner sometime between 5-7pm, this allows the allotted time between meals and then bed at 10pm. I think the people thinking the math didn't work, simply thought 6 hours X 3 is 18 hours but you only have two 6 hour spans and one 3 hour span to think about which leaves 9 other hours for sleep.

[@jolietia]

I was thinking the same thing. Why are the meals so spaced out? You're going to be starving by then. I dont think snacking on a vegetable or fruit will mess up your weight loss.

[@protectorNUR]

Tiana Bonner leptin is the thing that avoid 'starve' happening.. that is why it is important to eat right and boost leptin so you will not starve within the gap.. i think snacking on vege and fruit will be forgiven, just don't 'cheat' too much.. it will deceive the leptin..

[@lxmzhg]

Mitzi Miller You're forgetting one factor, which wasn't even covered in the 5 rules. You shouldn't eat breakfast immediately upon rising - your digestive system needs some time before it kicks in.

[@1mensamom]

***** According to both doctor shows that I watch, they disagree. They say to eat within 20 minutes of rising. Another thing to do first thing is to drink at least a cup of water, warm is best, with lemon slices even better.

[@mitzipitcock8146]

donlapcam *you're* an idiot.

[@MsAnna47]

BYRON! THIS information makes total sense to my very soul. Thank you so much! I have NEVER liked the idea of eating six small meals a day and I will never do it, nor have I ever. THANK YOU for this video! Low carb always felt good to me and that is what I do.

[@wellnessresources]

+MsAnna47 Glad it helped you! Do what feels good to your body!

[@DenisMorissetteJFK]

I'm working from 1PM to 9PM, so: Meal 1: 9AM, Meal 2: 3PM, Meal 3: 9PM just before going back home. Going to sleep at 1AM, so that gives me 4 hours between last meal and bed. Or I may have only 2 meals, but bigger. My lunch time is at 4:30PM, so I'll have to eat while working, which may not be good.

[@wozitoyadude138]

+Denis Morissette In US, the labor law required minimum 30 minutes for lunch in addition to two 10 minutes breaks for an 8 hours work shift. Work schedule is 1:00-9:00 P.M. then, the lunch time should be at 5:00 P.M. If your employer administrates in compliance with the labor law, your first break is not for lunch, you have 1 hours lunch at 5:00 P.M.

[@jkalm4ofus]

i just recently heard of leptin from my maximized living chiropractor so i had to look it up. this is fantastic info

[@T.K.Do-Jeddah]

hmmmmm superb and interesting material.... how come there's no Ad in this video??? thank you so much Doc

[@PICARDY610]

5 to 6 hour between 3 meals a day?? Fast 11/12 hours a day? how many hours are in your day??

[@AnimaLibera]

It's not enough to look at Leptin. Insulin is just as important, and it's not a good idea to tell insulin resistant people they should eat carbs, especially bread, rice and pasta. According to the leading Keto-Experts there is absolutely NO need to add carbs to your diet, and from my own experience I can say that the "unsatisfied feeling after a meal" comes from eating them, not from avoiding them.

[@heidijoubert6156]

Anima Libera I thought the experts say to eat complex carbs every day. Example, broccoli or huge salad of dark leafy greens. If you don't eat these for fiber while on keto you'll get fatty liver.

[@deegir3354]

It’s different for everyone. As a 42 years-long vegetarian, I need to eat carbs (NO CHICKEN, FISH, BEEF ETC). I think the TIMING, AMOUNT and QUALITY (Whole grains beans etc) are important. A trap for me as a vegetarian has been that I just eat to MUCH of them and not slowly or as intentional as needed for success. The video was very helpful

[@mincao7912]

非常感谢您的分享！我也是有新陈代谢缓慢的问题，吃得很少但是依然减不了体重。我想一定是Leptin Resistance的问题，但不知道如何做, 看到您的分享，我知道应该如何慢慢改善这个问题了。希望您的视频能够被越来越多的人看到。

[@bronwynmines7864]

This makes so so much sense Thank you for sharing

[@ijohnny.]

Fabulous info! Fresh air, after the crazy fanatical paleo v. vegan nonsense. Thanks for this vid!

[@RedRoseSpirit]

Another thing that helps is to detox and clean your cell walls so the leptin can get inside, as you said in your other video. MSM organic sulfur is missing from our diet because of synthetic fertilizers and food additives. The sulfur will detox synthetic stuff from your body (and heavy metals and pathogens). I took 2 Tbs powdered MSM twice daily to start detoxing and felt the difference in my skin on day 3 which means the cell walls were already smooth and soft. You can also get sulfur from rainwater or water from your (clean) dehumidifier. You can also drink the water that drops from a window a/c unit. Some websites say it should be clean enough to drink, as long as it hasn't been sitting there for a long time. My dehumidifier is new and clean and the water tastes salty.

[@Poodleinacan]

The body detoxifies itself naturally.

[@annettecuke7523]

I was taught these principles as a Seventh day Adventist and still follow them today, with the exception that I am plant-based, there fore I don't eat meat or animal products such as butter, cheese or milk

[@Healthfullife-sk1mi]

Excellent information. Thank you. This will be very helpful to me.

[@hdexistence6708]

Excellent! Thank you!

[@elsagonzalez8007]

Thku for the Leptin Diet info. Very convenient.

[@kettlepower48]

Seems to me the best conditioning I have ever achieved is when I have eaten very similar to this. One factor was always not eating after six with around 12 -14 hours going by before I ate breakfast. What do you think of six soft boiled eggs and and orange for breakfast? I bet your answer is.. does it keep you feeling full and satisfied for the next six hours? The zone diet can also accomplish this.

[@dragonchr15]

This is important because we are told "count calories or macros" by the mainstream fitness industry, and it does work but the weight comes back after awhile because nothing is done about the hormones that control appetite. You have only to look bodybuilders and physique competitors cutting for a contest vs. Their every day life. You are basically "powering through" your weight loss by sheer willpower. But when you become leptin sensitive, you automatically create that calorie deficit effortlessly with less food. I believe "naturally thin" people are very leptin sensitive and feel satisfied on less food and may have trouble keeping weight on, especially of they are active to boot.

[@KnutFan]

this is great, what about drinking tea between meals?

[@ICEKIWIFAMILY]

eating after the cocktail hour of 7pm, your metabolism slows down, there for your body takes longer to process the meal, thus why it is the cocktail hour, where the alcohol goes into your blood system faster. so eat before 7pm and eat only fruit after if you miss the 7pm curfew. if you use this policy, you will lose the pounds you are gaining by eating too late! i promise.. it is so hard, when you work late, but it is so true. i try and eat at the right time.. it is crucial. coz it really matters.

[@wellnessresources]

+Lone Vagabond Eating fruit after dinner isn't in accordance to this diet. Fruit contains fructose which interferes with a rate-limiting step of glycolysis which ends up making our body favor fat storage. This is more of a concern with high-fructose corn syrup but relying on fruit as a snack uses the same pathway.

[@bigjay24910]

Does this work if you're trying to maintain muscle mass? I mean the 5-6 hour rule?

[@LiberatedIndigenousAborigine]

Thank you so much. This is very good scientific information.

[@mariyumzahra427]

hi . your video is so informatic .m 35 and 80 kg go gym trying dieting since last 2 months but only loose 1 kg .siting job and in depresion and stress. Also cant skip snacks . how can i loose wt?

[@luckilyme-l7s]

could anyone tell me what he said about men and women after "a palm size portion of protein" around 08:30?!

[@wellnessresources]

+Gloria Yun-Shih Wang In general, a serving size of protein should be about the size of your palm. You can calculate how much protein you should be eating a day in grams by calculating your ideal body weight and dividing the number in half. Read the full article on how much protein you need for weight loss here: bit.ly/1zWuu4w

[@larrymasterspowerbuildingc4477]

+Wellness Resources what if you powerlift? you need more protein, but since the body is terribly efficient, it may not be much more. I am so close to being at my right wieght, and so UTTTERLY FRUSTRATED! I WANT THIS LAST 80 LBS SO BAD!

[@wellnessresources]

If weight loss is not your goal then you will definitely need more calories and protein for rejuvenation of your muscles. For individual health and nutrition concerns we encourage you to call us at 1-800-717-9355.

[@larrymasterspowerbuildingc4477]

Wellness Resources Fat loss is my goal in tandem with building muscle. I want to learn how to do both simultaneously.I have been eating very well, and getting very strong. I hate how the body adapts and you have to change up everything completely to get progress moving again. I am a powerlifter. Powerlifters have had a reputation of being notoriously fat. But these days that is not respected as much as it used to be. Lifters want to "look like they lift", in other words, they want to be very close to lean if not lean as well as very strong. I predict that teaching powerlifters how to do that will be a subject of great interest within the next 10-15 years. Powerlifters are setting the bar much higher these days, in this respect. I desire to apply the right diet so that my body fat stays around 12-15% I don't care about a 6-pack. i want a flat belly. And that is not too much too ask. People just don't study and learn, so they say ridiculous things like, "you can't do both if your are prone to being fat, genetically. I say nay. It can be done, and I will do it.

[@Bourkie55]

Byron I have a few questions 1.Why do you recommend bread as ok to eat? What about it's gluten content and it's affect on blood glucose 2.Also with regards to rule 3 Don't overeat, are you saying someone needs to initially use willpower to not overeat? Im assuming the person can eat as much non-starchy veg as possible to filled them up.? Personally I eat two very big meals a day. 3.why do you recommend jogging in your book. This is a very poor exercise choice for another weight individual.

[@altalt839]

Thank you so much for this

[@deejtechno22]

Thanks for the presentation. I've been living the lies of smaller meals throughout the day and cutting large caloric porportions while jogging. How long will this leptin diet take if I start to day. When will I see results?

[@billg4630]

Peanut butter and bread are carbs..right..i find perfect breakfast is avocado ..salt and pepper..glass water...black coffee..along with sensible eating with other meals works well...lost 60lbs in 5 months very little exercise...need to do better..lol and my a1c is now normal at 5.4..i was 320 lbs

[@MsAnna47]

LOL ... you will find yourself circling the refrigerator and cupboard like an animal hunting its prey! Oh my, what a hoot of a mental image that creates. Too funny!

[@GeoTime09]

fight hunger with water and you will win

[@MsAnna47]

So true! But food is most of the time more interesting, so it's the Dr. Atkins diet for me - works like a charm - and not eating after 6:00 pm, as this guy in the video teaches. Just makes sense. Thanks, George Hardy! Have a wonderful day.

[@AK_Vortex]

to help curb snacking (especially for beginners learning to manage their leptin) can water be used in place or anything else that we can drink that would be okay in place of the snacking?

[@epiphoney]

So that first schedule is really 4.5 hours in between meals, if it takes you .5 hours to eat.

[@jessicavautour24]

what if I have no fat cells on my arms or legs, thigh, hips or butt. I am 36 years old, 5"4 115 lbs and have a bit of a belly but can't gain weight from the hips down..no matter how much I eat...but I have extreme insulin resistance, crazy high triglycerides, fatty liver, cholesterol ...do I have low leptin levels cause I don't have much fat cells to make this hormone? or do I have too much which is why I don't put weight on in those areas? or do I have a leptin resistance because I have loads of fat in my stomach and, blood and organs causing insulin resistance? Is this just some kind of partial lipodystrophy? What should I do or eat? I take over 1,000 units of insulin called u-500 a day! I can't bring my blood sugars down very much

[@cewolf78]

do these rules apply if a person working out ... trainers recommend to eat every 4 hours (controlled meals)... is that ok or it has to be 3 meals a day even if you are working out

[@wellnessresources]

Yes, ideally you would still follow the five rules even if exercising. In fact, you will likely see better results this way including improved insulin resistance.

[@imnotabear]

I don't obey the rules strictly but overall it has worked for me. my appetite is less and I am not compelled to snack. If I really stuck to the rules I'm sure Id be much further progressed than I am now.

[@jamesgeorge65]

Doesn't whey protein in the morning raise insulin levels?

[@lurifax2347]

I find banana-milk to be the perfect breakfast. 1 banana (ripe-brownish), 1 raw egg and 3 dl milk mixed together. IMPORTANT if you want to be a good and healthy person. 1.The banana should be organic and if possible fair trade. This is for your health benefits, but mainly for the workers on the banana plantations. 2.The egg should at least be organic. This is mainly for the wellbeing of the hence. 3. The milk should be organic and unpasteurised. This is for your wellbeing as well as the cows. I lost a bunch of bodyfat in 2 months (12kg) eating almost no gluten and starting the day with this banana-milk. I hope you enjoy!

[@foxbearchillinbytheriver]

Luri Fax I'm sorry, how much milk? I want to try this

[@jag216]

Essentially anything under 30 calories between meals is considered small enough to not trigger a digestion cycle - plain tea and coffee are fine - hold off on the sugar.

[@sarahusman6123]

This makes so much sense

[@steve19811]

@toxicKt Hey there, I'd recommend just skipping the meal and not eating later either.. You'll eventually make time for yourself to eat during the day when you get hungry enough.... I'd advocate 1-2 meals per day and skipping breakfast if you're not hungry for breakfast....

[@44scoots]

How has this worked for you?

[@steve19811]

@@44scoots it’s easier just to fast when and as often as you can

[@Beecken_of_Light]

How does this apply to gastric sleeve patients? They are told to have a snack.

[@SomethingGood333]

This is pretty good advice. Basically a more scientific and healthy version of intermittent fasting.

[@smma2296]

i m really getting confused because after workout protien is compulsury and reducing complex carb like rice ,whole wheat breads increases my hyper asidity and heart burning and gas and bloating .So what to do even i am also leptien resistant .

[@karonreiter6748]

What about exercise? I read FAQ from Jack Kruse, another Leptin expert and he said absolutely no exercising if you're Leptin Resistant, which is a bummah because I've been on a weight lifting plan for almost 6 months and he said it's screws up your Leptin and you need to reset your leptin before starting an exercise program

[@wellnessresources7346]

Karon Reiter Actually, exercising is one of the best ways to reverse leptin resistance.

[@larrymasterspowerbuildingc4477]

+Wellness Resources so who is full of it? Karon Reiter, or Jack Kruse? I have to get off this massage page, because I am getting irritated. lol

[@larrymasterspowerbuildingc4477]

+Karon Reiter I am a power lifter. I have been lifting since April of 2014. I used Sparkpeople.com to track my calories. i ate a 2800 calorie diet: 60% protein, 30% carbs, and 10% fat, initially. i have lost a ton of bodyfat. I was 475 lbs at the beginning, and now I am 300 lbs. BUT I WAS EVEN LIGHTER IN AUGUST OF 2015!---I WEIGHED 260 LBS. but i was training too hard and went into a metabolic rebound--anything i ate turned into fat. i didn't know what to do other than to gain fat back to "reset" my metabolism. now i am apprehensive to overtrain, and have just been lifting and not overeating because I don't ever again want to experience that metabilic survival mode. But now i want to find the last piece of the puzzle: to burn fat, while being able to put more onto the barbell. very tricky.

[@s2macdon]

I work shift work - how can I adapt this to fit my schedule?

[@jayq8171]

Does this work with 1. Diabetics (non insulin dependent)? And 2. Women who have had an complete hysterectomy, especially at considerably early ages (mid to late 20's)?

[@wellnessresources]

+Jaylen Quiñones Yes, since leptin is considered the king of hormones, The Five Rules can be helpful in balancing other hormones including insulin and could even help improve insulin resistance. However, some diabetics at first may find they cannot go 5-6 hours between meals so they may find it easier to start by eating 4 small meals a day with the goal in mind to eventually cut back to just 3 meals a day.

[@ellenorelarsson5501]

Hello! I hope someone can answer this. I am coffee addicted. I drink like 2 termoses a day just to not be a zombie bec my energi is non exsistant this days. I will not survive without coffee bec its also my joy during the day. Am I allowed to drink coffee during the day even when im not supposed to eat? Bec I use Milk in it. And should I stop with Milk in coffee the 6h I should not eat? I just hear qbout liptin the other day & its truly a eye opener. I always thought I was moraly inferior or weak but I see now my addiction to food is biolgical & hormones. This is awsome. This is exactly my problem especially constant hungry & eating so I get pain & throw up. Every day I always eat so much I get sick. I have so hard. I eat nothing in the day & so hungry after 18.00. I am so active working construction & going to gym. I have gained to 120kg. I sleep constantly on my free time & dont even have mindcontrol to go up my chair unless its for food. And I feel like crap. Excuse my eng bec im swedish. Anyone who can give me answer if I can drink coffee during the day? Thank you

[@mohsinkashif3674]

very informative best video

[@mhammed11]

logic !!! thanks so much doc

[@4luv2camp]

Muhammad Muhammad q

[@lisalisa3347]

I can't even imagine going to bed hungry every night for the rest of my life.

[@wellnessresources]

Lisa Lisa Once you start following the 5 Rules of the Leptin Diet consistently, you shouldn't feel very hungry at bedtime. People report less food cravings between meals and at night.

[@Bella1015-g2j]

Wellness Resources Are these supplements or just a diet book?

[@wellnessresources]

The five rules are based on the research behind the books The Leptin Diet and Mastering Leptin by Byron Richards. Byron also formulated the leptin control pack to help improve leptin sensitivity and reverse leptin resistance in the brain. The supplements are not necessary to take if you have good luck losing weight following the five rules alone, however they are helpful for those who already reduce their calories and exercise regularly but still have trouble losing weight.

[@nataliedesmarais4073]

Lisa Lisa 6pm is not that late unless you work 2nd shift or something. Just go to bed at 9. It is HORRIBLE for your digestive system to go to bed with food in your stomach. Hello, heartburn. (Although I am blunt, I say all of this in a friendly tone.)

[@humanyoda]

It's interesting that a well known approach to eat relatively small portions but more often also leads to normalization of weight.

[@kirsten936]

Awesome video! Wish everyone could see this - I will share.

[@wallen4857]

This is great but I work Midnight shifts for the last 30 years, so how does it work for me.

[@Masqueradia]

This not eating after dinner rule. I will assume it does not qualify for water? Or would that dilute the hormones that become active at night?

[@BluestSkypsl]

water does not dilute hormones

[@Poodleinacan]

... I guess beer, wine and other alcohols don't enter that category!... Or do they... Meh, I don't care. I enjoy eating and I'm slim!

[@wellnessresources]

+Masqueradia Water is fine after dinner and between meals of course. Water won't dilute hormones, nor will it interfere with sleep in anyway unless you are waking up to use the restroom often. Just use your best judgement on how much is too much for you before bed.

[@kevinowens5232]

Do you have to take the leptin suppument as well??

[@wellnessresources]

Taking the Leptin Control Pack isn't necessary to see results on the diet but for those who have trouble following the rules due to cravings, have a long history of yo-yo dieting and those who want to reach their goals faster will benefit further from taking the supplements.

[@OutdoorOptimist]

What if you work rotating shifts? Days to nights and back to days each week? That's what F's me up really bad.

[@statmeds]

I need help !! I work at night and get home at 8:30am. How should can I do this THanks

[@paulboathouse]

This guy should read 'Grain Brain' by Dr Perlmutter. The best way to get leptin under control quickly is to reduce your carb intake

[@wellnessresources]

+paul melvin Yes, Leptin Diet rule number 5 is reduce carbohydrate intake. We don't recommend a completely carbohydrate-free diet, and carbohydrate intake should correspond with activity level. Generally, those who wish to lose weight will see best success by reducing carbohydrate intake.

[@caroline61804]

I ate beef liver grass fed daily forlast 4 days and now have nausea and am definitely not desiring at all to eat. I need to stay away from beef liver for awhile. Yes but it makes me not want to eat. I did do green smoothies

[@steve19811]

@luciphurr Actually, it's probably worse to eat when you're not very hungry.. and healthier for you to occasionally "fast." either by accident or on purpose....

[@Androshi]

i think its all about fats -when they took fat out of the food and replaced it with sugar -that was a bad idea! eating food that has fat should not be a crime! i ate a biscuit in the morning and it had full fat and i was not hungry through out most of the day .i also ate 2 eggs with it but the biscuit really made me feel full!

[@imeiness]

I consume leptin for 5days and I lose my appetite. I feel I am craving more water and I have lost around 3kg so far. Leptin makes me eat half of my portions and I dont feel tired a whole day.

[@OnlyAnnonymous]

What if you work-out at night? I will eat dinner before working out, then eat again after working-out.

[@wellnessresources]

Ideally, you still just eat one dinner meal. There is no need to eat again after working out. In fact, you will likely burn more fat if you don't eat after working out at night.

[@AristoKan]

Wellness Resources No need to eat after working out? Glycogen should be depleted by that time and because of muscle tearing protein intake should be optimum for a post workout meal. If more muscle is created then the BMR should raise thus one's metabolic rate. Please explain your statement.

[@wellnessresources]

+AristoKan There isn't really a one-size-fits-all recommendation here. The answer depends on your workouts and underlying adrenal, insulin, and mitochondrial function. If you're goal is to be in a catabolic, fat-burning state and you aren't waking up ravenous, shaky and alert with no underlying conditions then you will likely have no trouble drawing from the remaining glycogen and amino acid pool to recover throughout the night. If your goal is to be in an anabolic muscle building state then you will likely need nutrients to recover. Remember, to burn fat you need to deplete the glycogen in the liver and muscles first. Your snacks should come from the liver. If you replenish stores before you've burned through them then you end up with a fatty liver and fat storage. Because this is an individual situation, we recommend that anyone with further questions call one of our highly trained wellness specialists to discuss personal nutrition needs at 1-800-717-9355.

[@williamjustice9031]

Lots of part truths here, but basically true for some. I find that I need about 60+ grams of protein, a little fat, and less than 15 grams of carbs(onions). Depends on your starting point. (IE t2d or not)

[@PinkFlowers365]

thank you

[@wellnessresources]

We recommend following the 5 Rules of The Leptin Diet to help reduce leptin resistance. Supplementing various nutrients can also be helpful in addition to following the 5 Rules, depending on need.

[@oldermuscleguy]

Try working the swing shift . Hungry after work 😩🔫👎

[@stefswatchinyoutubeagain4769]

Norman Witt, It’s hard. I always treated swing and noc (graveyard) shift just like I did day shift. If I worked from 10pm to 6am then I would go home and eat dinner at 7-9am and go to bed at 1pm and wake up around 9pm. It made more since to me. Why would I work until it was bedtime? I didn’t know anyone who woke up at 1am and then went to work at 7am just to go to bed as soon as they got home. I needed time to wind down and be ready for sleep. Evening shift was the same. Get up around 12-1pm work 2-10pm go home and spend my “evening” just like someone who worked day shift and go to bed around 4-5am. I was the only person I knew who did this. It just seemed more natural. 🤷‍♀️ Maybe I’m crazy 😆

[@thefrdz1]

No more Intermittent fasting?

[@vericacvetkovic9093]

I am 66. For the last few years i dont feel hunger or appetite. I only eat a small portion because it's meal time. I had gastroscopy n everything is order. I am healthy. I only take Eutnhyrox 30mcg 3 times a week. Do i only produce leptin and no ghrelin?

[@Charhartman1988]

Wow. Groundbreaking.

[@LindaGrossTheMensAdvocate]

valuable info. I will share. thanks!

[@jkriskey]

So here are my thoughts on this - Now keep in mind, I am not a doctor, nor do I play one on TV. I am, however, a woman in menopause, and have been an athlete since 1972, when I ran my first race at the age of 10. So I have heard and read and trained, and eaten a various types of ways, and leptin has been making a comeback in dieting lately. This is all just my opinion 1. First, one important thing that is not mentioned, is that women have twice as much leptin as men according to John Barban, who is self and other noted , the premier leader in Leptin diets; AND that women's leptin is twice as unresponsive as men's, so he developed a plan of cycling and increasing calories and protein and carbs for women, which in essence causes the leptin levels to become active.He calls this the Venus Plan So I think this diet is particular diet is good for men, not so much for women. It needs an additional tweak for women. So with Barban you have a caloric limit,and you have up days with more calories and down days with less calories, in a specific rotation. That's very effective for a lifestyle, However, that is very similar to carb back loading, and that is risky for me in that it leads to overeating in my opinion. Pilon also recommends a caloric count and updays and low days. So worth looking into 2. 11-12 Hours between dinner and breakfast- seems to be reasonable. Barban, Brad Pilon a noted nutritionist and Marks' Daily apple both recommend this and it's called intermitten fasting. or Eat stop Eat. All food consumed in an 8 hour period- What ever you want, and calorie limited ( for some) Hugh Jackman did this model for Wolverine, but note These plans were for limited times only and for a specific purpose. could you get into the habit of waiting 12 hours between meals...sure - for me, it didn't last for ever - I sometimes snack at night - I sometimes don't. 35 weeks was the longest I went with this. then boom done. Now I must admit intermitten fasting does work, however, I disagree with this dr. I was hungry every night. Every single night for 35 weeks, I was on the plan. it not as simple as he makes it sound and not lifestyle perfect . For example, if I go out Friday night, I eat late, say 7,8 ish, I don't have breakfast til 9 the next day. This is tough for early am workouts, I have a 530 am group we meet to workout, which means dinner by 5 the preceding day.you are hungry by bed time. No easy way out. 3. 3 meals per day 5-6 hours between meals. and only three meals per day and don't eat more than 70% full - No Snacks - okay - Isn't that really calorie restriction without calorie counting? Barban and Pilon kinda add a new twist to this in that they concur that calorie deficit must occur to lose weight, with up calorie days and down calorie days especially with Leptin dieting. However, this type of thinking allows for snacking. Then you have to have the discussion, do types of food's matter? Paleo vs. vegan, vs. whatever - a whole other discussion - So then I have to start looking around to see who is "fit" I look at some of my more professional friends and see how long they go between meals-. I have two girlfriends who are pro- body builders and about 4 guys. We are talking 9% body fat here or less ( no your body doesn't store fat if your reduce your calories, etc but that's a whole other story) . they rarely go more than 4 hours between meals without a least some protein or protein drink and they ALWAYS eat before and after workouts. Okay that's a different type of working out ??- Okay so I look at My triathlete friends.- lots of cardio no weight or very limited weight training - Same thing frequent meals, about 3-4K in calories per day So I like to have an BCAA drink between meal- So, is that snacking? Again this dieting seems to be only for a specific amount of time, to train for specific event. When they are done, they don't vary too much, but absolutely reduce calories between training events, and just for fitness. Me, I can go 5 hours tops between meals sometimes but I am very hungry the next meal, , and then 12 hour fast after a hungry day?? that seems like a reason to fail, and then have a rebound attack in which you gain all the body fat you lose. You can only be hungry for so long.... you know?? Even if you give it 12 weeks, I lose my will power. So those are my thoughts and it seems like there seems to be some common dieting threads working here, but Id like to see this leptin diet applied to women, as we are very different physically and metabolically. I do agree that just restricting calories isn't enough for women, there has to be something else. I don't know if this is it. Your thoughts?

[@wellnessresources]

+Jacqueline Kriskey I think you bring up some good points, mainly one's centered upon individual needs. I recommend calling one of our highly trained wellness specialists with questions about individual needs. If you are an athlete, or weight loss is not your goal, you will have some different nutrient needs. Please feel free to call us at 1-800-717-9355. We would be happy to offer clarity.

[@joschmo1007]

So, dumb question, the no snack rule includes drinks, too, that have calories, e.g. tea with honey, right? Thanks for the info, too. Thank very, very much.

[@wellnessresources7346]

Jo Schmo Yes, that's correct Jo! The no snacking between meals applies to any beverage providing macronutrients (protein, fat, carbohydrates). So that would also apply to coffee containing cream for instance.

[@michaelb41]

Never drink your calories.

[@jennifer2742]

Byron, Thank you for this info.! One question...may we drink coffee, teas and flavored teas in-between meals if having with no milk or sugar..just by itself? And water before we go to bed?

[@wellnessresources]

+jennifer myers Yes, coffee and tea between meals is a great calorie-free beverage option. Avoid nutritive additives as well as non-nutritive sweeteners including stevia. These interfere with leptin receptors on the tongue and in the brain. Plus, they are many times sweeter than sugar and can lead to an altered sense of what is "sweet" and what isn't.

[@tubetools5627]

Coffee yes, flavored teas... just not sugar enhanced. Both can be very good for you depending on what you add to them.

[@simonsaimeesamat4965]

what if I work at night, stay up till 7am then go to bed everyday? What happen to my hormone cycles?

[@sebasignacio6158]

sorry mate but horrendous in the long run, Melatonin and mitachondria will be trashed

[@simonsaimeesamat4965]

+El Cannon what does it really mean in relation to my health? what will happen to me?

[@sebasignacio6158]

This is slightly long , there are a lot of ways to reduce the damage such as wearing blue blocking lenses for melatonin, although the natural human repair cycle occurs at night when the sun is not present which will affect the signals going to your brain for the times of when to eat and what depending on your energy levels. BUT if you do get a significant amount of sun on your skin throughout the day and at least wear the blue blockers at night you will actually be healthier than many working throughout the day , whether they were in an office or inside most of the time. But as to your question to what will happen, there are already hundreds of diseases that are masked through "diet" but are actually environment. Think about Leptin now and the importance of timing and what. A person who is obese or anorexic do not have leptin sensitivity which in turn signals your brain to burn energy. So as a side effect of this inability to burn the body energy obese need to eat a lot more to get by with sufficient energy levels (this is just a common observation)

[@sebasignacio6158]

Also Leptin signals your brain that you have had enough food

[@DarkPwnag3]

El Cannon this is true, its all circadian rhythm

[@dominique4359]

Basically, the human body needs what is in breast milk and diet doesn't change for adult.water, fat, carbohydrates, protein, vitamins and minerals, and amino acids.

[@earthpet]

Best advice: Do not snack between meals. Eat three meals a day. Worst advice: Don't eat at night? (as if we are all on the same schedule) Don't eat large meals? (worthlessly vague and false...see Takeru Kobayashi) Eat a protein containing breakfast? (does he mean a high protein breakfast?) Reduce carbs? (I sure would hate to get big and fat like those rice eating Vietnamese people...oh wait, they are very thin). Missing advice: Fructose affects leptin resistance.

[@epiphoney]

Rule 6: Exercise. Otherwise, you may not have the metabolic flexibility to do this diet.

[@wellnessresources]

+epiphoney Yes, adding aerobic and strength exercise is one of the best ways to increase leptin levels which will help you go 5-6 hours between meals.

[@shamB2930]

How can you eat 3 times a day, 5 to 6 hours in between and go to bed at a decent time. If i eat breakfast at 7 then can’t eat agin until 12 or 1 then 6 or 7. Dinner wouldn’t be until 12 or 1 am???

[@annetteniebelski7513]

Shamika- Meal 1 = 7am Meal 2 = Noon - 1pm Meal 3 = 5pm - 6pm That is three meals. I have no clue where you got a 4th meal at midnight from ?

[@shamB2930]

Annette Niebelski ok me either lol. I obviously added one in there. Thanks

[@theselector4733]

What about exercise??

[@wozitoyadude138]

It sounds like Traditional Chinese diet. three meals a day, breakfast, lunch and dinner. We were advised to eat 70-80 percent to full stomach. Traditional Chinese eat rice with a bowl, it is used to measure the carb intake. Other disks eat along with rice are not carb. So, we can eat as much as we wanted, so similar to 50/50 logic.

[@Poodleinacan]

But how can you measure your stomach size?, that is the question.

[@wellnessresources]

+Poodleinacan Learning to eat until 80% full requires practice but it is a useful tool for individual energy needs.

[@Poodleinacan]

Wellness Resources Yes, sure.

[@sergioviana84]

shouldn't leptin levels be kept low or medium? because like any hormone, like insulin, the receptors get satured over and over and it will turn into leptin resistance in the receptors right? a proof is that i saw this experiment with obese and lean women, and their fasting serum showed LOW leptin in LEAN women and HIGH leptin in OBESE women... and adiponectin levels were high on lean females, which was expect, for the fat burning

[@highcarbschwabe658]

Simply eat low fat (5-10% fat calories) - no need to get rid of fat that is clogging up your metabolism. Plus getting the fat and protein down well below 10% of total calories minimizes insulin levels and secretion. I usually eat 3000-5000kcal between 8 a.m. and 6 p.m. Digesting a 1000kcal 90% complex carbs meal takes about 2h. 1000kcal from fruit can be processed in less than an hour. After that insulin levels drop quickly if there is no excess fat in you system. That protein thing is problematic. Your body needs around 2.5% of your caloric intake as amino acids. That is very little. The WHO recommendation (including a 100% safety margin) is 5%. That carbs thing is wrong. I lost ~70lbs while eating 90% carbs, 3000-5000kcal/day.

[@wellnessresources]

+HighCarb Schwabe Wow, that is really quite a low intake of protein! That is about enough to prevent you from looking like a cachexic concentration camp survivor but certainly not enough to keep you looking and feeling your best. Take a look at this article to learn how to calculate your protein needs. www.wellnessresources.com/wellness-blog/posts/protein_is_essential_for_thyroid_function_are_you_getting_enough/

[@highcarbschwabe658]

Wellness Resources You need around 2.5% of your calories as protein. The WHO multiplies this value by 2 for a 100%(!) safety margin and recommends 5%. Since I exercise up to 16 hours per week, including 5 hour runs with 1500m of elevation gain or uphill sprints with a slope up to 60% without problems and have recently finished my second 50 km trail run, I am not really the 'concentration camp survivor' type of guy. Sometimes I take my son and in his buggy (+25kg) with me and push the buggy up several hundred meters while running. I have recently leg pressed 120kg 3 X 20 reps without problems. Yes of course, there are essential amino acids that are important for your health, including the thyroid. But the requirements are tiny. I do not think it is possible to get below your requirements on a whole foods diet no matter what you eat. Example: It has been demonastrated (historical experiment) that you can stay healthy for many months on a 100% potato diet (3% protein I think).

[@lakegirl645]

I live on 100 calorie diet popcorn packs when I am on a diet. But I am hungry all the time. Do you think that is what is making me so hungry?

[@Tzara86]

Gingerlakegirl lol

[@annetteniebelski7513]

Eat a cheese stick instead

[@reesespeanut4778]

What does smaller portions mean? If I eat smaller portions 3 times a day, isnt that restriction? How do calories come into play? Are calories important? Eating a whole head of iceberg lettuce with some dressing equals to 230 calories (most calories from the dressing). But in regards of portion size, it is huge. However, a 80g of chicken breast, some veggies, and maybe even a bowl rice add up to 600 calories. So, which one is better? Eating the head of lettuce or the chicken breast? Portion size of lettuce is much bigger than the chicken meal, but contains half of the chicken meal calories. These all "diets" are just confusing. Somd say low carb, high fat, some say high carb low fat vegan, some say high protein...just confusing. I eat a whole plant-based diet. For lunch I ear a whole spaghetti squash and ill be full...then dinner, a 2 lbs head of cauliflower. Basically, I eat sometimes less than 1000 calories a day. Is that bad? Im taking in huge portions of low calories foods. Just confusing!!

[@wellnessresources]

+Kale Girl Eating smaller portions means stop eating your meal when you are 80% full instead of eating until it hurts. This takes practice, requires eating slowly and will vary from person to person.

[@DrJarimba]

So much practical bits of advice but where is the clinical research all of this is based on ? Is this another doctor who feels has all the answers without having conducted any research ?

[@semmes5342]

WHAT DO YOU MEAN BY "SNACKS SHOULD COME FROM THE LIVER?"

[@wellnessresources]

+Stewart Mckay Good question. Byron was referring to the stored glucose in our liver called glycogen. Glycogen serves as a source of energy for the body during a short term fast (such as between meals). If we eat food before glycogen stores are used up in the liver, our body will store extra energy in fat cells. It takes about 5-6 hours for the glycogen stores to be used up, assuming that you are also following rule #3: Do not eat large meals.

[@mynameistooshort9531]

It means you have to eat your own liver. If you eat your own liver you will lose weight depending on the weight of your liver.

[@BluebonnetShelley]

My NameIs Tooshort 😂😂😂