Week 4: Leptin Begins to Whisper

You are a creature of time, not willpower.

If the first three weeks laid the tracks, this week starts moving the train.

You may feel lighter in the morning, hungrier in the right moments, or more tired at night. That’s leptin beginning to speak.
This week is not about intensity—it’s about clarity. About letting the body speak and giving it quiet enough to be heard.

We add a little cold. We add a little sun. We keep the rhythm. This is the week where modern cravings begin to die and metabolic truth begins to surface.

The signal is getting through. Your mitochondria are listening. This week, we deepen cold, simplify food, and sharpen hormonal tuning.

Your Commitments This Week:

Light
🌅 Stand shirtless in morning sun for 5+ minutes
– Make skin contact with the light and the cold morning air
– Ground as usual. We are 4 weeks in, the obvious benefits of this should be evident.

Movement
🧘 Continue with low-slow nasal breathing to AM walk.
🚶 Add barefoot walking in grass/dirt/sand. Your feet may hurt, feel it. Understand it will get better.

Cold
🌬 Post-walk: stand shirtless outdoors for 2–3 minutes.
– Increase the cold shower to the last minute. No artificial rewarming. Let your body self-regulate.

Food
🥕 Eat 1 completely local, seasonal meal.
🍽 Try to eat just two meals per day—no snacking.
🥄 Check in with me at this point specifically about your own diet protocol. The eating pattern is fairly well established now, as the AM meal anchors the circadian rhythm, protein rebuilds the body, fat aids mitochondrial water production and ATP production and seasonality pulls everything together.

Circadian
🔴 Install red light bulbs in bedroom and/or bathroom. At the very least, incandescent bulbs (be careful to get true incandescent and not "old style" LED bulbs).
– Use after sunset to mimic firelight.
📴 Continue no screens 30 min before bed and wearing your blue blockers otherwise. Your sleep should feel improved by now.

Why This Matters

Leptin is your metabolic command center. It signals whether you should burn or store, build or shrink, repair or decay.
But leptin doesn’t respond to hacks—it responds to coherence.

That coherence is being built now.
The morning light and protein are syncing your hypothalamus. The cold is challenging your mitochondria. The absence of snacking is giving insulin and ghrelin room to breathe.

This is the week when many people experience:

• Earlier fatigue at night

• Deeper morning hunger

• Mental clarity

• Shifts in body comp without changing calories

All of that is signal. All of that is time returning to the body.

Feeling sharper? Sleeping better? Hungrier in the morning? Good.

The signal is alive. Reply and let me know what’s moving for you.

Track Your Rhythm:

✅ Morning sun increases in commitment and "skin in the game"
✅ 30+ min walk with strict nasal breathing
✅ 2–3 min shirtless post-walk cold and 1 minute cold shower
✅ Local/seasonal meal
✅ 2 meals only
✅ Red lights or incandescents installed
✅ Continue working on your screen time

📄 [Insert Week 4 PDF tracker link]

“You don’t crave what you no longer confuse.”
Let that land. Most modern cravings are mismatched signals between gut, brain, and time. We’re ending that confusion.