Leptin Resistance Protocol

Heal the gut microbiome with zinc, resistant starch & bitter phytonutrients and avoid ultra-processed foods.

January 2023 I posted a Leptin Resistance Protocol as a pdf link but the post didn’t include the text. Here are the summary points from that protocol. I need to add about the importance of sunshine for leptin and weight - it helps mitochondria but we also need it for the melanin production and sulfur metabolism too. Blackout dark curtains at night, dim evening light - improving circadian cycle support is important for any inflammatory condition. Modern life is harming our health.

Leptin Resistance Protocol summary points.

Document: Leptin Resistance Protocol, pdf, updated, 1/21/2023.

A high fat diet and lack of zinc and bitter phytonutrients may be involved in elevated leptin levels; negative effects on the microbiome from lack of zinc and reduced gene transcription of bitter taste receptors or other calcium channels may be additive factors.

Leptin is produced in so many tissue types that excess may be an underlying link to kidney, liver, and brain damage seen with histamine and Retinoid excess as leptin also degranulates mast cells. Inflammation is additive and can lead to allergy and pain sensitivity, migraines, and mood symptoms.

Goal – moderate excess leptin, increase leptin receptor activity, improve microbiome health, provide adequate zinc, magnesium, and bitter phytonutrients, resistant starches, and fiber rich foods.

Probiotic supplements or fermented foods may be helpful, although if histamine excess is a problem, go with the supplements and avoid fermented foods. Eat fiber rich foods and zinc and the beneficial species may grow naturally.

‘Women who eat more ultraprocessed foods more likely to have leptin resistance’, (healio.com).

Decrease processed and ultra-processed foods and omega 6 vegetable oils, as they are associated with increased weight, leptin and inflammation. And increase omega 3 fatty acids making sure to avoid oxidized types - old capsules with a fishy after taste are likely to be spoiled. I like the liquid fish oil that is fruit flavored and you store it in the refrigerator.

Keep saturated fat intake under 10% of the total calories and total fat under 50% of total calories.

What may help:

Support the gut microbiome and mitochondria with zinc, resistant starch, magnesium and niacin. Other mitochondrial support nutrients like CoQ10 and a methyl B complex may help.

Zinc, magnesium, resistant starch and fiber in the diet. Mediterranean diet may help, with olive oil as a beneficial against leptin resistance. Mitochondrial support nutrients and niacin are likely to be helpful for microbiome species and mitochondria. Niacin treatment reduced leptin levels in a hypercholesterolemia animal model. (Yang, J. et al, 2008) Niacin (Si, et al, 2014, Wei, et al, 2014) and butyrate (Chen G, 2018) can down-regulate the inflammatory NF-κB signaling pathway, by activation of the GP109 receptor in mitochondria or coincident to TRP channels. (Zhou and Greka, 2016) Less NF-kB reduces mast cell degranulation and promotes more anti-inflammatory Nrf2.

Moderate carbohydrate intake helps, but going too high in total fat or saturated fat may inhibit aerobic methylation cycles.

A moderate 30% of calories from carbohydrate, 45-50% from fat with some saturated fats from coconut oil/products, and 20-25% from protein is the plan I approximately follow (with a vegan diet for autoimmune or Retinoid Toxicity reasons). Improve omega 3 to omega 6 ratio with the choice of oils that are used and supplement EPA/DHA if fatty fish aren’t used for protein sources a few times a week. Using lean meats/fish or beans are helpful to reduce the saturated fat percentage in the diet.

Bitter tasting phytonutrients are likely to help.

Bitter tasting citrus peel (just mince and use on food as a seasoning for example) and pomegranate peel or products, other bitter herbs, spices, foods (greens, leeks, ginger, horseradish for example, if tolerated), and rhubarb may be particularly beneficial.

Low Glycemic Index snack or minimeal ideas which include bitter tasting phytonutrient rich foods or seasonings.

I added “Bitter” as a new menu planning category for making snacks that are Low Glycemic Index and satisfying. The examples are approximately 200 calories each - it is part of my unfinished Hangry and Hanxious workbook. Bitter tasting nutrients help satisfy the appetite and can help prevent overeating in addition to other healing benefits.

Limit ultra-processed food and refined grains or sugar products.

Limit ultra-processed food as it is associated with increased leptin. (Fernandes, et al., 2023)

Limit/swap refined white flour and white sugar products with whole grains/ cooked and chilled for resistant starch or tapioca starch thickened pudding or fruit pie filling (more resistant starch content than corn starch, mix in part with garbanzo bean flour to increase protein and reduce the elasticity of the cooked tapioca – it is very resistant.) Use minced or pureed dates for sweetener with more fiber, pure maple syrup for sweetener with magnesium, manganese and other trace nutrients, or raw honey for anti-cancer benefits. Stevia in moderation is an herbal very low/zero calorie sweetener. Reducing the sweetness in foods slowly, can readjust the taste to prefer the less intense sweetness.

Do have adequate water, electrolytes and regular activity with a full range of motion. Movement helps our mitochondria and our mood and muscles.

Water – have plenty – exercise – gentle full range motion, increase intensity at a safe and gradual pace over weeks.

See the full protocol for supplement examples: Leptin Resistance Protocol, pdf, updated, 1/21/2023. Originally posted in January 2023.

Fullscript wholesale supplement dispensary

Clients can order for themselves from a temperature controlled warehouse - fast delivery, just a few days. I do recommend whole foods as a primary route to health though.

The Leptin Resistance Protocol has example products available on Fullscript which could be ordered through my affiliate account. The protocol is available to my clients on the site.

Readers can order supplements at 20-25% off through a wholesale professional dispensary by signing up under my account. (Sign up here.) You will be able to order from protocols I have shared or order from the catalog. Supplements by the company Ortho Molecular Products will need to have a plan/recommendation from me to allow purchase and the system notifies me if you want to order one. Look for a plan from me after you place the request - give me a day or two to get the email. Orders over $50 get free shipping. *These are affiliate links, thank you for purchasing if you do, I make a small amount of money from your purchase.

• Pregnancy Support Protocol: This link should take you to a prenatal protocol with product examples that you could order if desired. It includes a referenced protocol by Fullscript, to which I added additional iodine and a substitute prenatal multi that has less iron - still lots though.

• A new feature offered by Fullscript is the ability to enter all of your current supplements and the total amounts are added up for a grand total of them all. That can be nice in case mixed products are leading to too much of a good thing - too much of some nutrients can become a negative. It would also allow me to see what you are using if you wanted my input. (Add your supplements here.)

Disclaimer: This information is being provided for educational purposes within the guidelines of Fair Use it is not intended to provide individual health care guidance. Please seek a functional health professional for individualized health care.