A Deep-Dive Into Epi-Paleo Rx by Dr. Jack Kruse (and What It Means for You)
If you’ve ever felt like you’re doing everything “right”—eating clean, working out, taking supplements—but still stuck with stubborn fat, low energy, or sleep that never quite restores you, then I want to share a book that hit me hard: Epi-Paleo Rx by Dr. Jack Kruse.
Dr. Kruse isn’t your typical health author. He’s a neurosurgeon who went through his own health crisis and decided to question everything—especially what we believe about food, light, and the environment. The result? A totally different roadmap for healing, especially if you’re tired of surface-level solutions.
To listen or read this book in full, click here.
The Big Idea: You’re Not Broken—You’re Just Out of Sync
Dr. Kruse argues that most modern health problems—obesity, diabetes, fatigue, poor recovery—aren’t just about food or willpower. They’re about timing, light, and the signals your brain receives. When you live out of sync with natural rhythms (think: artificial light, constant snacking, zero sun exposure), your body loses its ability to regulate basic processes like metabolism, hormones, and energy production.
This book isn’t just about what to eat—it’s about when and how to live.
4 Key Takeaways (That Could Change Everything)
1. Fix Your Leptin First
Leptin is a hormone that tells your brain you’re full and helps regulate fat burning. If your leptin signaling is off (and for most people, it is), your body won’t burn fat efficiently—no matter how many calories you cut. Dr. Kruse walks through a specific morning protocol (big protein breakfast, no blue light, no snacking) to restore leptin sensitivity.
Understanding Leptin Resistance
What is Leptin?
Leptin is a hormone produced by fat cells that signals the brain to regulate appetite and energy expenditure. When functioning correctly, it helps maintain a healthy body weight.
Leptin Resistance:
In leptin resistance, the brain doesn’t respond properly to leptin signals, leading to increased hunger and reduced energy expenditure, contributing to weight gain.
Signs You Might Be Leptin Resistant:
- Overweight by more than 25 pounds
- Persistent cravings, especially for carbohydrates at night
- Difficulty losing weight despite diet and exercise
- Fatigue and poor sleep quality
🥩 The Leptin Reset Protocol: Step-by-Step
- Morning Routine
- Sunlight Exposure:
Upon waking, spend 20–30 minutes outside in natural sunlight to help reset your circadian rhythm. - Breakfast Timing:
Eat within 30 minutes of waking. - Breakfast Composition:
- Protein: 50–75 grams (e.g., pastured eggs, grass-fed meats, wild-caught fish)
- Fats: Healthy fats like coconut oil, ghee, or pastured butter
- Carbohydrates: Less than 50 grams; if overweight by more than 30 pounds, limit to 25 grams
Note: Avoid processed foods and sugars. Do not count calories.
- Meal Timing and Frequency
- Meals per Day:
Start with three meals per day; as hunger and cravings diminish, transition to two meals. - No Snacking:
Avoid all snacks to allow insulin and leptin levels to normalize. - Meal Spacing:
Allow 4–5 hours between meals and finish dinner at least 4 hours before bedtime.
- Evening Routine
- Light Exposure:
After sunset, minimize exposure to artificial light. Use blue light-blocking glasses and dim lights to promote melatonin production. - Physical Activity:
If exercising, schedule workouts between 1–5 p.m. Avoid intense exercise in the morning or late evening. - Sleep:
Aim for 7.5–8 hours of sleep per night. Go to bed by 10 p.m. in winter and 11 p.m. in summer.
🧊 Optional: Cold Thermogenesis (CT)
Once you’ve adapted to the Leptin Reset Protocol, consider incorporating CT to enhance fat loss and mitochondrial function.
Methods:
- Face Dunking:
Dunk your face in 50–55°F (10–13°C) water for as long as comfortable. Repeat several times. - Ice Packs:
Place a 20–40 lb ice pack on your torso while wearing a compression shirt for up to 60 minutes. (Make sure to consult your doctor on this one.) Personally I use a cold shower. - Cold Baths:
Immerse in a bathtub filled with cold water (50–55°F) for 45 minutes, 2–5 times per week.
Note: Always consult with a healthcare provider before starting CT, especially if you have underlying health conditions.
Nutritional Recommendations
- Diet Type:
Follow a strict Epi-Paleo diet focusing on:- Proteins: Grass-fed meats, wild-caught fish, pastured eggs
- Fats: Coconut oil, ghee, pastured butter
- Carbohydrates: Non-starchy vegetables; avoid grains, sugars, and processed foods
- Hydration:
Drink half your body weight in ounces of water daily (e.g., 150 lbs = 75 oz). - Supplements:
Consider vitamin D3 and omega-3 fatty acids, especially if blood tests indicate deficiencies.
Monitoring Progress
Signs of Improved Leptin Sensitivity:
- Decreased hunger and cravings
- Improved sleep quality
- Increased energy levels
- Weight loss, particularly in men
- Mood stabilization, particularly in women
Next Steps:
Once these signs are evident, you can transition to the Leptin Rx Postscript, which includes:
- Adjusting macronutrient ratios based on activity levels
- Incorporating high-intensity interval training (HIIT)
- Fine-tuning meal timing with seasonal light cycles
2. Eat What Your DNA Recognizes
The “Epi-Paleo” diet focuses on seafood, healthy animal fats, and seasonal veggies. It’s not about trendy macros—it’s about eating the way your biology expects: high in DHA, low in processed carbs, and matched to the seasons.
3. Light Is a Nutrient
This part blew my mind. The kind of light you get (or don’t get) has a direct impact on your brain, your metabolism, and even how you process food. Morning sunlight helps reset your circadian rhythm and supports fat-burning hormones. Artificial light at night does the opposite.
4. Cold Isn’t Bad—It’s Medicine
Dr. Kruse is a huge advocate for cold thermogenesis (cold showers, ice baths, cold walks) to boost mitochondrial health and support fat loss. It sounds intense, but if done right, it can radically improve energy and resilience.
4 Quick Tips You Can Implement Today
Here are four simple, science-backed strategies from Dr. Kruse’s book you can start today that can change your health—without needing to read 400 pages first:
1. See the Sunrise (Without Sunglasses or Screens)
Expose your eyes to natural light within 30–60 minutes of waking. This resets your circadian clock, boosts energy, and supports metabolism. Bonus: go outside barefoot for grounding.
2. Eat a Protein-Heavy Breakfast (Within 30 Minutes of Waking)
Skip the carbs and start your day with 30–50g of protein. This helps stabilize blood sugar, restore leptin sensitivity, and reduce cravings all day long.
3. Stop Eating After Sunset
Your body isn’t wired to digest and repair at the same time. Give your metabolism a break by closing the kitchen when the sun goes down. It supports better sleep, digestion, and fat-burning.
4. Cold Rinse or Cold Walk
Try a 30-second cold rinse at the end of your shower—or take a brisk walk in the cool morning air. Cold activates brown fat, reduces inflammation, and energizes your cells for the day ahead.
You don’t need to be a hardcore biohacker to benefit from this. If you’re someone who:
- Struggles with stubborn fat or fatigue
- Wants to perform better (on the trail, in the gym, or just in life)
- Has tried “eating healthy” but still feels off
Then Epi-Paleo Rx offers a powerful, biologically-rooted perspective that will challenge and inspire you.
And if it feels overwhelming? That’s what I’m here for. As a chiropractor and nutrition expert who specializes in helping athletes, runners, and high-performers optimize their energy and recover naturally, I’ve helped hundreds of patients implement these ideas in a practical, doable way—without fad diets or guesswork.
Want to Put These Ideas Into Practice?
I’ve taken the core principles of Epi-Paleo Rx and woven them into my 14-Day Fat to Fit Reset Program—a focused, foundational way to:
✅ Reset your circadian rhythm
✅ Fuel your body with the right foods
✅ Shed stubborn weight and inflammation
✅ Build the metabolic flexibility you’ve been missing
Or, if you want a more tailored approach, book a nutrition appointment and we’ll go over your current routine, identify where you’re out of sync, and build a simple strategy that matches your goals and your lifestyle.
Final Thought
You’re not lazy. You’re not broken. You’re just misaligned with the natural rhythms your body depends on.
Epi-Paleo Rx isn’t a light read—but it’s one of the most eye-opening books I’ve read on how to truly get well. If you’re serious about healing, this book (and this approach) could be your new blueprint.
And if you’re ready to start? I’ve got your back.
—Dr. Nate
Disclaimer:
This blog post is for educational and informational purposes only. It is not intended to diagnose, treat, or cure any medical condition. Always consult with your doctor or qualified healthcare provider before starting any new health program, dietary change, or lifestyle modification—especially if you have a chronic condition, are pregnant, or take medication.
