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.

**You will see a new addition this week: The Savage Challenge. Each category will have a week's challenge for you. You are under no obligation to complete these, but if you do, you will feel your instinctual nature coming out stronger and more refined. Do what you can and please share your results!

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

Your Commitments This Week:

You'll notice how often I say "add" here. That means we are layering. You are not allowed to forget about the previous weeks, those habits become lifelong.

Light
🌅 It is time to expose more of your body to the sun. 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.

Savage Challenge → Stand shirtless in the morning sun for 10+ minutes, no matter the weather.

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 and is greatly beneficial to your nervous system.

Savage Challenge → Do your entire AM walk barefoot.

Cold
🌬 Try one less layer on your walk.
– Increase the cold shower to the last minute. No artificial rewarming. Let your body self-regulate.

Savage Challenge → End your shower with 2 full minutes cold — no rewarming allowed.

Food
🥕 Eat 1 completely local, seasonal meal sometime during the week.

– I hope you are beginning to deepen your relationship with the season in your local area.

– This can come as a real shock to people (no more bananas in Seattle in January!) but is of critical importance. Food is light, wrong food is a circadian mismatch.

Savage Challenge → Eat one meal consisting of a food you're very uncomfortable with, such as organ meat, sardines, oysters, etc. Challenge your palate.

🍽 Continue working toward just two meals per day—snacking should already be eliminated.

🥄 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 the red light bulbs that you purchased back in week 2 (if you haven't already).

– These should be in bedrooms and bathrooms. This is a good time to purchase incandescent bulbs (be careful to get true incandescent and not "old style" LED bulbs). Install these everywhere else in the house.
– Use of lights after sunlight should be very minimal at this point and you should continue strengthening this incredible new habit.

– Become a light rebel! Your friends will complain, but you don't care. You know you're helping everyone who comes into your home.

Savage Challenge → Replace every lightbulb in your living area and bathroom with red and incandescent — live there at night and only use red when the sun goes down.

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
✅ 1 minute cold shower
✅ Local/seasonal meals
✅ 2 meals only
✅ Red lights or incandescents installed
✅ Continue working on your screen time

📄 Week 4 PDF

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.

Purchases

Tan through swimwear: Kiniki allows light in for situations where you cannot sunbathe nude: kiniki.com