End cravings, fix your body, and boost your energy.
Here’s the playbook.
READ TIME - 5 MINUTES
Just the other day, I spoke with a client struggling with intense food cravings.
She’s tried every diet—low-calorie, low-carb, high-carb, low-fat, you name it. But no matter what she tried, the cravings kept coming back.
She’s not alone. According to a study in the Journal of Nutrition, 97% of women and 68% of men have reported food cravings at least once in their lives.
We’re taught from a young age that giving in to cravings means we’re weak. That it’s our own fault if we can’t resist a piece of cake.
But here’s the thing: it’s not your lack of willpower—it’s your hormones at work.
Food sends powerful signals to the body, triggering certain hormones and turning processes on or off. In my client’s case, something she was eating—or not eating—was sending the wrong signals.
As I dug deeper, I realized that despite all her efforts, one critical hormone probably wasn’t working as it should.
That's when I came across Dr. Jack Kruse, a neurosurgeon and one of the world's leading experts in circadian biology, who said: “We have to think of food as not only fuel but information.”
And that’s when it clicked.
What we’ll cover in this issue:
Leptin: Your master hormone - What happens when leptin is “off”?
7 ways to optimize leptin.
Meals to improve leptin sensitivity - Reduce cravings, improve body composition, and boost energy.
6 signs your body is getting leptin sensitive and what this means for you.
Leptin: Your master hormone Leptin is a hormone mainly produced by fat cells.
When leptin levels are high, it signals your brain that energy stores are full, which reduces hunger and encourages the body to burn more stored energy. (Stored energy = fat.) When leptin levels are low, it tells the brain that energy stores are low, increasing hunger and slowing down metabolism to conserve energy.
When this system works properly, you're in balance - and feel satisfied, energized, and great. The problem: Leptin resistance
However, if you're experiencing constant hunger, cravings, and weight gain, this system is likely broken.
This is called leptin resistance.
Your brain isn't receiving the "full" signal effectively.
This can lead to ongoing hunger, lower energy expenditure, and more fat storage, creating a vicious cycle: more fat storage leads to more cravings, which leads to even more fat storage. Why your leptin is “off”
Leptin resistance doesn’t happen overnight. It’s the result of modern lifestyle factors that disrupt the body’s natural balance. Here’s what’s likely throwing your leptin off:
Too much sugar and processed food
Poor sleep habits
High stress
Lack of natural sunlight in the morning and too much artificial light at night
Frequent snacking
Here's your game plan to optimize leptin 1. Have breakfast within 30-60 minutes of waking
Eating soon after you wake up helps align leptin with your body’s natural rhythm.
Here are some breakfast options I enjoy:
Coconut Joghurt with collagen protein, 1 Tbsp of MCT Oil, berries, hemp seeds, and cinnamon.
Scrambled eggs cooked in butter, served with avocado and smoked salmon.
Beef broth with meat, bone marrow, vegetables, seaweed, and rice noodles. (dinner leftovers)
Homemade beef broth
2. Prioritize protein and fat at breakfast
Start your day with protein. Go for organic eggs, grass-fed meats, organic poultry, or fish. If those aren't on hand, a protein shake works, too.
Google the "Nuts and Meat Breakfast" by Charles Poliquin.
Not sure how much protein? Here’s the trick: check your hunger later in the day.
Starving by noon? Add more protein.
Can go without food until dinner? You’re likely in balance.
Can skip lunch and dinner without getting hungry? You’re overdoing it.
Be sure to add a good amount of healthy fats - they’re key for hormone health and satiety. Butter, ghee, coconut oil, MCT oil, or extra virgin olive oil will do the job.
My go-to breakfast if things have to go fast
Adding more healthy fats was a game-changer for my client. This eliminated her cravings completely.
P.S. Forget calorie counting. It’s just extra stress. 3. Watch carbs if your goal is weight loss
If you’re more than 10-15 kg overweight, try limiting carb intake to around 25 grams (about one cupped handful).
If you’re already fit and have only a small amount of weight to lose (less than 10-15 kg), you can increase your carbs, especially after a workout.
P.S. I add carbs to most of my meals because I don’t have cravings or weight to lose. I eat according to my activity level and goals. Stick to this game plan if your focus is weight loss, reducing cravings, and boosting energy.
4. Get sunlight and block artificial light
Aim for 10-15 minutes of morning sunlight to support your circadian rhythm.
In the evening, use blue light-blocking glasses to reduce artificial light exposure and to protect your sleep. Blue light at night disrupts the body’s natural circadian rhythm, lowering leptin levels and increasing hunger signals.
5. Reduce stress with meditation or breathing technique
Chronic stress causes leptin resistance, reducing the body's ability to regulate appetite and leading to weight gain. Practice meditation or breathing exercises daily to manage stress. I recommend box breathing or the 4-7-8 method.
Signs you're on the right track
Weight loss. Your clothes will fit differently, but your weight may not change.
You'll feel more relaxed and in control.
Your sleep will improve.
You’re feeling less cold.
You recover better from exercise.
You feel more energized throughout the day.
Hunger and cravings are gone. You can easily go 4-5 hours between meals.
You wake up refreshed without the need to hit the snooze button.
Now comes the million-dollar question: When will I see results?
My answer: It depends.
If you’re severely obese, it can take months or even longer. If you’re metabolically healthy, you could start noticing changes in four to six weeks.
Just start and have patience.
As your body starts to change, so does your hormonal profile. You’ll become a different person—inside and out.
Your body transforms, but so does your mind.
You’ll feel more self-confident, and that confidence will show.
If you’re ready to take things to the next level, I can help you in 3 ways:
1: Health and Performance Coaching: One hour of focused work, just you and me. We’ll concentrate on your goals—fitness, nutrition, sleep, whatever you need.
2: The Athlete’s Journey: A program designed for those looking to enhance their health and performance. Perfect if you already know health basics but want to optimize your exercise and nutrition.
3: The Health and Performance Optimization Journey. An all-in-one solution where we’ll work closely together to build your foundational health, from hormone balance to gut health and beyond. Perfect if you’re looking for a complete health transformation.
The Circadian Athlete Newsletter.
Every week you'll get simple strategies to boost your health and performance—no fluff, just results.