The 4 BEST Foods To Eat Before Bed

    4 foods ok to eat before bedYou may have heard that eating before bed is a big-time “no no” for those looking to lose weight. In fact, you’ve probably even heard that eating late at night will undoubtedly cause you to GAIN weight… even worse!

    Well, there’s good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your butt, thighs, and love handles.

    In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fatloss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

    Here’s a good rule of thumb: Avoid carbs before bed in favor of slow-digesting, high-quality protein.

    Carbohydrate consumption causes a significant rise in the storage hormone insulin, which also puts the breaks on fat burning. That’s a recipe for disaster in the late evening hours as your metabolism is winding down, but fortunately, slow-digesting protein isn’t.

    Instead, slow-digesting proteins provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

    Here are some of my top pre-bedtime choices:

    1. White Meat Protein (not red meat) – White meat animal protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy… a double win! Red meat has a significantly higher insulin response so it’s best to avoid in the evening.

    2. Cottage Cheese – Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you’re using plain cottage cheese, not the flavored varieties with added sugars.

    3. Green Vegetables – While these aren’t considered a protein, they contain virtually no calories, are high in fiber, and they’re very filling. Often times when I get a late night craving, I eat a big bowl of green veggies and it completely kills my craving… a diet savior!

    4. A Slow-Digesting, Low-Carb Protein Shake – I use a slow-digesting protein shake before bed literally every day. It’s become somewhat of a ritual and a great, tasty way to end my day. The vast majority of my clients have grown to love the habit as well… who doesn’t love dessert before bed? :) I normally blend the shake with almond butter to get some healthy fats in there, and, man, it tastes good with the right protein powder.

    WARNING: Avoid taking a simple whey protein powder before bed… research has shown that it causes more of an insulin release than white bread! Instead, you need a time-released blend that includes a blend of slow-digesting, high-quality proteins.

    Enjoy that info? Then you’re going to LOVE this:

    ==> SHOCKING “Cheat” Foods that FLATTEN your belly >>

    Put these tips to good use today!


    162 comments - Add Yours

    1. Are whole organic eggs okay to eat before bed as well?

      • Hi Kayla,

        Thanks so much for stopping by and for sharing your question with us. How is everything going for you? We’d love to hear a recent progress report when you have a moment. :)

        Have you had the opportunity to download our free eBook titled the 4 Best Foods to Eat Before Bed? We expand a bit on this article and provide some additional evidence-based recommendations. You might consider using that as a reference also.

        The simple answer to your question is yes, whole organic eggs (preferably from pasture-raised hens) would be a healthy, nutrient-dense packed option. Your overall meal structure can be dependent on a variety of factors, including your overall goals and needs, food intake for the day, body type and activity levels, and more.

        However, the simplest answer is that whole organic eggs are a very healthful option, and they can certainly be included as part of a healthy overall nutrition plan.

        I hope this helps, Kayla.

        My best,

        Tim Skwiat
        Nutrition and Exercise Coach

        • This does help a lot Tim, thank you :-) my progress is going very well also, and of course, it’s mostly thanks to the help of Biotrust. I truly appreciate y’all’s help. Thanks again :-)

          • Tim Skwiat

            Hi Kayla,

            Thanks so much for chiming in with your progress report. We couldn’t be more pleased to hear about your success, and truth be told, it is our privilege to join you on your impressive and inspiring body transformation journey. :)

            As always, if there’s anything that we can do to help you along the way, please don’t hesitate to let us know.

            Keep up the awesome work, Kayla!

            My best,

            Tim Skwiat
            Nutrition and Exercise Coach

    2. Hi I’m new to this. I’ve got about 10kg to lose . I’ve just purchased Leptiburn , metabo379 in sets of 3. I’ve also bought 1 IC5. What would be e most effective strategy in this case. Also, I noticed that Leptiburn can’t be taken with caffeinated drinks. So if I take it with breakfast, does that mean I can’t drink coffee? What happens if I do take it with coffee? Thanks

      • Hi Saleha,

        Thanks so much for reaching out to us and for offering us the opportunity to help you! You made a great decision by starting out with LeptiBurn, Metabo379, and IC-5, my friend. These products will certainly help you attain better health and an improved body composition, so let’s make sure you have everything you need to get started.

        As you noted on the LeptiBurn label, we do recommend that it should not be taken with other products containing caffeine or any ingredients with a known stimulant effect. This is due to the fact that each two capsule serving of LeptiBurn contains approximately 200mg of naturally-occurring caffeine (from green tea and yerba mate extracts). In addition, it contains panax notoginseng (i.e., San Qi, or Tian Qi), which is considered a mild stimulatory adaptogenic herb with a wide range of health-promoting properties and known as the “king of ginseng.”

        Generally speaking, caffeine tolerance and sensitivities are individualistic. As you’ll see in post #9 of this thread, the half-life of caffeine can vary across people based on an individual’s ability to metabolize it. The half-life is about 4 – 6 hours, and that’s why we typically recommend separating servings of LeptiBurn by about that amount of time (i.e., 4 hours). Thus, we recommend that, at least initially, folks do not consume caffeinated drinks or other stimulant-based supplements along with LeptiBurn.

        All that being said, here is how we recommend you take the products together:

        LeptiBurn – take two (2) capsules with breakfast and two (2) capsules with lunch. Do not take within 6 hours of bedtime.
        IC-5 – take two (2) capsules with any carbohydrate-containing meal. If on a low-carbohydrate diet, take two (2) capsules twice daily with your two largest meals of the day. Do not exceed three (3) servings per day.
        Metabo379 – take one (1) capsule with breakfast and one (1) capsule with dinner.

        I hope this is helpful, Saleha. If there is anything else we can do for you, please let us know.

        Thank you, my friend!


        Brian Murray
        Senior Nutrition and Exercise Coach

    3. Hi. I have been using garcinia Cambogia for a few months for weight loss. I have considered purchasing IC-5. Do I need to take both or is one better than the other? What are you thoughts?

      • Hi Sher,

        Thanks so much for reaching out to us and for offering us the opportunity to help you!

        Generally speaking, we do not recommend taking another company’s product with our line of supplements. BioTrust Nutrition goes through extensive research when selecting our ingredients, and we have some of the most rigorous quality assurance practices on the market today. You can read more about our 7-Stage Research and Testing Protocol, here:

        Tainted Supplements (BUYER BEWARE)

        Garcinia Cambogia is a weak appetite suppressant and an even weaker “fat burner” in comparison to something like LeptiBurn. Coach Tim and I discuss this a bit more in-depth, here:

        Garcinia Cambogia: Not What It Is Cracked Up To Be

        Thus, it might serve you better to take IC-5 alongside LeptiBurn, assuming fat loss and a better body composition is your goal. That being said, I encourage you to review all of our fat loss supplements, as you might find products like Metabo379 and BellyTrim XP beneficial as well:

        The BioTrust Nutrition Fat Loss Supplements

        I hope this helps and makes sense, Sher. Please let me know if you have any questions at all, as I am here to assist you in any way I can.

        Thank you!

        Brian Murray
        Nutrition and Exercise Coach

    4. Hello,
      I just started taking the leptiburn product. It says not to have caffeine or take any similar products. To be frank I am a tea junkie, I love green tea I have both caffeinated and decafe, I only drink hot tea with honey. Can I still enjoy my green tea or really any hot tea while taking the product? I also drink lots of water. Please let me know :)

      • Hi Krystal,

        Thanks so much for dropping by and for sharing your question with us. There are a couple of threads over at the BioTrust Community Forums along these very lines that you might find helpful:

        LeptiBurn and caffeine

        LeptiBurn and coffee

        Generally speaking, caffeine tolerance and sensitivities are individualistic. Thus, we recommend that, at least initially, folks do not consume caffeinated drinks or other stimulant-based supplements along with LeptiBurn, as each two-capsule serving contains approximately 200mg of naturally-occurring caffeine.

        That being said, green tea is relatively low in caffeine. While the amount varies across brands, generally speaking, an 8-ounce cup of green tea typically contains about 25mg of green tea. With that in mind, after you assess your individual tolerance to LeptiBurn, you could try to add green tea (one cup at a time) to see how you respond.

        I hope this helps, Krystal! We wish you the best, and we encourage you to keep us posted with your progress. Thank you!


        Tim Skwiat
        Senior Nutrition and Exercise Coach

    5. Why do I see recommendations so often to add a fat to protein shakes? I realize it is a “healthy fat” which is mentioned, but is it necessary?

      • Hi Tracy,

        Thanks so much for stopping by the blog and for sharing your questions with us.

        There’s a number of reasons why we might add healthy fats to a protein shake—or any meal for that matter—and we discuss the six major roles of dietary fat (in the body) in the following thread over at the BioTrust Community Forums:

        Roles of Dietary Fat

        There you’ll see that the body requires fat, as it is crucial for normal cell and brain function, in addition to nervous system function. Not consuming adequate dietary fat can mean missing out on important essential nutrients, and it is necessary for optimal hormone production.

        What’s more, dietary fat can promote satiety by slowing gastric emptying. Dietary fat promotes the secretion of the hormone cholesystokinin (CCK), which in turn suppresses a very important “hunger hormone,” ghrelin. On top of that, healthy fats are really tasty—optimizing both nourishment and flavor.

        Eating more healthy fats (and subsequently reducing carbohydrate intake) helps one better control blood sugar and insulin concentrations, which in turn shifts the body into more of a fat-burning mode (and less fat-storing).

        And on a similar note, it may be important to point out the dietary fat is not a determinant of body fat. :)

        I hope that you find this helpful, Tracy!


        Tim Skwiat
        Senior Nutrition and Exercise Coach

    6. hi there , i have about 12lbs to loose i execise every day take apple cidet vinegar tabs in the morn drink 2liters of water every day and 3 cups green tea and im lucky if i can loose 1-2 lbs. where am i going wrong, i was going to order the bely trim tabs but if dosen’t give the price in euros

      • Hi Mary,

        Thanks so much for stopping by the Blog and sharing your question with us. We appreciate the opportunity to help!

        Kudos to you for exercising daily! That’s a very good investment in your health and fitness. Speaking of investment, how are you currently investing your exercise time? That is, what kind of exercise are you doing?

        Did you know that certain types of exercise may be more effective than others when it comes to boosting the metabolism, losing fat, and building/maintaining calorie-burning lean muscle mass? In fact, we talk about that very topic in the following article:

        Critical Elements of Fat Loss Training

        The unfortunate reality, however, is that exercise by itself (i.e., in the absence of nutritional intervention) is not a very effective means to lose fat:

        Exercise Alone Doesn’t Work

        In addition to addressing the exercise piece of the fat loss puzzle, as you can see from the article above, it’s paramount to talk about nutrition. In that case, you may consider taking a look into one of the BioTrust-approved nutrition plans. From a supplement standpoint, you might find the following thread helpful as we discuss the top BioTrust supplements for fat loss, which can help make your efforts more effective and efficient:

        Best BioTrust Supplements for Fat Loss

        You’ll see BellyTrim XP listed there, and you’ll also see how its ingredients work to help you achieve your fat loss goals. At the current conversion rate, 1 US dollar is equivalent to 0.79 euros. Thus, the per bottle price of BellyTrim XP ranges from 26.79 to 38.61 euros.

        I hope this is helpful, Mary. Please let us know if you have any additional questions. Thank you!


        Tim Skwiat
        Senior Nutrition and Exercise Coach

    7. Hi there, i ordered the BellyTrim XP, as im already on the 6 pack sleep pills can i carry on and stay on both or i shouldn’t take both together?

      • Hi Syd,

        Thanks so much for stopping by and for sharing your question with us. Congratulations on your recent order of BellyTrim XP, our advanced waist-slimming fatty acid complex. We’re confident that you will be very pleased with the product and your results, and we’ll be looking forward to hearing about them!

        Unfortunately, we cannot speak to the purity, potency, or effectiveness of another company’s products. While we go to great lengths to assure that our customers will receive high-quality, scientifically-backed, pure and potent products, we are not familiar with the research and development or quality control practices of other companies. We also do not recommend that you take other similar supplements from other companies when taking BioTrust supplements.

        While I can’t speak to the effectiveness of the other product in question, from an ingredients standpoint, I don’t see any reason why you couldn’t take both concurrently. We do recommend that you take BellyTrim XP as directed (i.e., Take two capsules twice daily with meals.)

        Please keep us posted, Syd. Thank you!


        Tim Skwiat
        Senior Nutrition and Exercise Coach

    8. I am currently taking a combination of the Leptiburn and the IC-5. I have been taking both for almost 2 weeks and while I haven’t really started to lose any weight yet (just over 5 kgs) I have definitely noticed that I am not as hungry- there are actually some days where I don’t get hungry at all. I have had minimal cravings as I am trying to mix good carbs (such as sugar snap peas) with most of my meals- I am pretty much only eating twice a day (late morning and late afternoon) as I don’t want to force myself to eat too much. I am happy with my results so far but was wondering if it would be OK to mix another supp with the 2 I am already taking to speed up the process- something like the BellyTrimXP? What are your thoughts?

      • Hi Emma,

        Thanks so much for reaching out to us and offering us the opportunity to help you! It sounds like LeptiBurn and IC-5 are working wonderfully if you’ve already lost 5kgs in two weeks time, however, you can definitely use BellyTrim XP in conjunction with these two supplements. In fact, LeptiBurn, IC-5, and BellyTrim XP pack quite a synergistic fat loss punch, as they each individually address fat loss through very specific, but very different means.

        I also encourage you to review the BioTrust “starter” thread below. Coach Tim Skwiat and I have compiled a list of resources for folks looking to improve their health and fitness, and we’ve covered topics on diet, supplements, exercise, goal-setting, and more:

        Where Should I Start?

        I hope this helps for now, Emma. Please let us know if there is anything we can do to help you. Otherwise, keep up the spectacular work!


        Brian Murray
        Nutrition and Exercise Coach

    9. Hi there. You said you drink a slow-digesting protein shake before bed… Is anything else in the Protein shake other then your Protein Powder? Do you put any type of fruits or vegetables in it? Thank You, Angie

      • Hi Angie,

        Thanks so much for stopping by and for sharing your question with us. We’ll be happy to help!

        Simply put, the answer is that it depends. It depends on a number of factors including your overall nutrition plan, calorie and macronutrient intake, activity levels, previous meal, recent exercise activity, goals, body fat percentage, and other factors along those lines. You may find the following free report to be helpful as well, as it discusses this very topic in more depth:

        4 Best Foods to Eat Before Bed

        With that in mind, you could absolutely add some vegetables to your smoothie. In most cases, adding some healthy fats and some fruit would also be a viable option for many folks. Generally speaking, the following is a good template with which to start:

        * 2 scoops BioTrust Low Carb
        * 1 – 2 fistfuls of veggies (e.g., spinach)
        * 1 cupped handful of fruit (e.g., berries)
        * 1 thumb-sized portion of healthy fats (e.g., nuts, seeds, nut butter, coconut oil, Omega Dessert)
        * 8 ounces low-calorie liquid (e.g., water, unsweetened tea, unsweetened almond milk)

        Depending on your activity level, overall calorie and carbohydrate needs, and goals, you may decide to omit the fruit portion of the smoothie at this time.

        I hope this is helpful, Angie! If you have any additional questions, please don’t hesitate to ask, and please feel free to join us at our Online Community Forums.


        Tim Skwiat
        Senior Nutrition and Exercise Coach

    10. Dear Sir,

      My only son is hyperactive, can you any product for him , to calm him down.


      • Hi Rajesh,

        Thanks so much for stopping by and for sharing your question with us. This may be a much more complex question than it seems on the surface. Furthermore, any questions like this should be discussed with your son’s physician or other qualified healthcare specialist. The information that we provide should not be misconstrued as medical advice nor should it be viewed as a replacement for advice from your physician.

        That being said, there may a series of items to discuss relating to this question. With that being said, we may be able to provide you some additional information regarding potential supplements/nutrients that you should discuss with your son’s physician.

        There is some exciting and mounting research vis-à-vis Omega-3 fatty acids and ADHD (Attention Deficit Hyperactivity Disorder). Researchers at the University of Oslo have found a clear improvement in ADHD-related behavior from Omega-3 fatty acid supplements, as well as a faster turnover of the signal substances dopamine, serotonin and glutamate in the nervous system. There are, however, clear sex differences: a better effect from omega-3 fatty acids is achieved in male rats than in female.

        What’s more, researchers in Australia found that increasing the levels of DHA and EPA, the two predominant Omega-3 fatty acids in fish oil, in red blood cells via supplementation may improve attention, literacy, and behavior in children with ADHD.

        Of specific importance may be the Omega-3 fatty acid DHA, which has been closely linked to intelligence levels in children. Specifically, scientists have found that lower levels of DHA (and other Omega-3 fatty acids) are associated with poor reading, memory, and behavioral problems in children ages 7 – 9. This makes sense, seeing as how DHA is the predominant Omega-3 fatty acid found in the brain, representing 97% of all fatty acids found in the brain.

        All of this research gives credence to the use of Omega-3 fatty acid supplements like Omega Dessert and OmegaKrill 5X. Not only are the bioavailability and absorption rates of these Omega-3 supplements significantly higher (i.e., 5 – 15 times) than standard fish oil supplements, they also contain considerably more DHA than the vast majority of fish oil supplements.

        As Savannah also mentioned, probiotics may also be of significant consideration. The gut is home to 80% of the immune system, colloquially termed the “second brain,” and the most metabolically-active organ in the body. Populating the gut with adequate probiotics seems to be crucial for overall and digestive health, immune system function, mental well being, metabolism, and much, much more.

        While the between probiotics and ADHD is slightly less prevalent than the research on Omega-3 fatty acids, there has still been a direct connection drawn between the gut flora and children with ADHD. Specifically, in one study of 75 children with ADHD (“Is Your Brain Starving?”), Dr. Michael Lyon found that the majority of children had little to no friendly bacteria in their gut. On top of that, Dr. Lyon found an overgrowth of harmful bacteria and yeast.

        Dr. Lyon concluded that adding probiotics to the diets of children with ADHD may potentially reduce their symptoms. This is certainly a reasonable conclusion, especially in light of the fact that good bacteria are involved in a constant life and death struggle with pathogenic bacteria—it’s one of their primary tasks. They do this by damaging or killing these pathogens, sometimes by secreting chemicals, sometimes by changing the pH of the environment, and sometimes by simply crowding them out.

        Here is some science to solidify this:

        Essentially, the good bacteria put up a fight on a regular basis against the bacteria of a pathogenic variety. This can be accomplished via several means, including:

        * excretion of acids
        * competition for nutrients and receptor sites
        * the formation of specific microbial agents
        * modification of environmental conditions
        * modulation of the immune and non-immune defense mechanisms of the host (you)

        The combination of reducing pathogenic bacteria while subsequently increasing the colonization of healthy beneficial bacteria may be of benefit to children with ADHD. For these reasons, supplementation with Pro-X10 may be helpful.

        I hope that you find this helpful, Rajesh.


        Tim Skwiat
        Senior Nutrition and Exercise Coach

      • Hi Charles,

        Thanks so much for sharing this article. We have discussed some very similar carbohydrate timing strategies in the following free reports:

        The 4 Best Foods to Eat Before Bed

        Top 10 Carbs for a Flat Belly

        Furthermore, we’ve actually talked about one of the studies cited in this report over at the BioTrust Community Forums, as you’ll see it cited in post #6 of this thread.

        The answer may be that “it depends,” and that conditional statement may include a number of things, like overall calorie and macronutrient consumption, food choices and portion sizes, when the last time was that you ate, the proximity of the most recent exercise session, body fat percentage, body type, goals, nutrition “level,” and more.

        When we think about the choices that most people make late at night (e.g., heavily processed, high-carbohydrate foods), it’s easy to see why this recommendation (i.e., to avoid carbs at night) makes sense and is effective. Although there seems to be a physiological basis (i.e., insulin sensitivity, glucose tolerance), it may be more of an issue of dietary displacement for most. That is, focusing on one-ingredient protein-rich foods, foods right in healthy fats, and veggies would be a significant improvement for most.

        Thanks again for stopping by and sharing your feedback, Charles. We appreciate it! Of course, we’d love to hear more about your own personal experiences, as ultimately, the proof is in the pudding. :)


        Tim Skwiat
        Senior Nutrition and Exercise Coach

    11. I was reading your guidlines for macronutrient daily intakes. It sounds very logical to me. You mentioned you use your iphone to track your daily totals. I have an android phone, which app would you recommend to track calories and macronutrients. Some foods I will need to look up nutritional info, others I want to input the info I know to be accurate.

      • Hi Andree,

        Thanks so much for stopping by and for sharing your questions with us. It is truly our privilege to be your resource for honest nutrition and health information. We’re glad to hear that you found Josh & Joel’s recently newsletter to be helpful. We actually posted the article over at our Online Community Forums, and I invite you to head over there to join in the discussion:

        Count THIS Instead of Calories

        With that being said, there are multiple calorie/macronutrient tracking apps available for Smartphones. For example:

        MyPlate / Calorie Tracker

        Lose It!


        Any one of those should provide the tools that you need to track your calories and macronutrients. They all should have databases of common foods as well as the ability to add “custom” foods.

        I hope this helps, Andree! Please keep us posted with your progress and let us know if you have any additional questions.


        Tim Skwiat
        Senior Nutrition and Exercise Coach

    12. I have type 2 diabetes and my great problem is the morning blood sugar reading (>160), other post meal readings are acceptable but the morning reading is always high. I was interested in that bed time snack discussion, what do you think would help me? I am a Lacto-Vegetarian, 46 years of age

      • Hi Chandra,

        Thank you so much for reaching out to us and for offering us the opportunity to help. It is truly our privilege to do so.

        I do want to remind you that because we are neither doctors nor do we know your entire health history, we recommend that you discuss any dietary supplements and/or changes to your nutrition program with your doctor prior to commencement. On that note, the information we provide should not be misconstrued as medical advice or as a replacement for the prescriptions of your qualified healthcare specialist.

        That being said, we would highly recommend that otherwise healthy individuals who are interested in learning more about good pre-bedtime nutrition download the following free report:

        The 4 Best Foods to Eat Before Bed

        Generally speaking, for an otherwise healthy Lacto-vegetarian, we would highly recommend BioTrust Low Carb, our true time-released protein blend, as a pre-bedtime snack. This delicious and convenient protein supplement contains slow-digesting proteins, which have recently been shown to promote muscle recovery while you sleep when consumed before bed. How neat is that?!

        Slow-digesting proteins like these help to keep blood sugar levels stable and also stimulate the secretion of a hormone called glucagon, which acts antagonistically to the storage hormone insulin and promotes the utilization of fat for fuel. Winner, winner, chicken dinner! Rather, winner, winner, BioTrust Low Carb pre-bedtime dinner. :)


        Tim Skwiat
        Senior Nutrition & Exercise Coach

    13. What should be the timing for a pre-sleep snack/meal? I do my workout in the evening at 5:30 and then eat around 6:30-7. The post mentions “foods past 7 pm”. I have my post-workout shake at this time as well, which includes the biotrust low carb protein blend, organic milk, strawberries, ice, half a banana, almonds. I also have at least two snacks a day consisting of usually some nut butter, mixed nuts/almonds, grape nuts… Does the rule of “white meat” such as chicken and turkey apply for dinner? Because sometimes we cook burgers or steaks for dinner, and these would definitely violate this rule. I would just like some clarification on what time period constitutes “pre-sleep meal or snack time”. Thanks!

      • Hi again, Joe!

        Although meal timing plays a role in the muscle building equation, I would still emphasize hitting your daily macronutrient intake first and foremost.

        If you happen to feel hungry prior to bedtime, this is a good outline to follow for composing a meal. If you happen to deviate slightly, but still stay within your macronutrient guidelines, that is acceptable as well.

        I hope this helps, Joe. If you have any other questions at all, please let me know.


        Brian Murray
        Nutrition and Exercise Coach

        • Greetings, what are macronutrient guidelines?
          I recently purchased IC-5 and ProX-10 as well as your vanilla Protein Shake and just yesterday had to return all Bottles. I have IBS-D and am lactose and gluten intolerable, I just recently gained approx. 30 lbs. as if overnight and have been trying to loose the weight, I can’t stand it.I am 52 year old female whom has always kept my weight to 104lbs. I think my Leptin and other hormones are out of wack. I do as much exercise as possible as I have had numerous neck surgeries with plates,rods,screws and now my lower back has disc bulges and degenerative arthritis,spondalosis everywhere in my neck,spine, back. So I am limited to exercises. What would you recommend? Also I do not eat much during the day.Thank you in advance for your reply.

          • Tim Skwiat

            Hi Denise,

            Thanks so much for stopping by and for sharing your questions with us. We truly appreciate the opportunity to help you achieve your health and fitness goals.

            With regard to your question about macronutrient guidelines, macronutrients refer to dietary proteins, carbohydrates, and fats. In his comments to Joe, Coach Brian was simply emphasizing that Joe focus on making sure that he is consuming the proper amounts of these nutrients on a day-to-day basis to support his body transformation goals. If you would like some additional information on this topic, you may consider visiting the following article and/or our Online Coaching Forums:

            Count THIS Instead Of Calories (For A Flat Belly)

            I do want to remind you that our products are not intended to treat, cure, or prevent any diseases. Because we are neither doctors nor do we know your entire health history, we recommend discussing any specific medical-related questions with your healthcare professional.

            With that in mind, I’m very sorry to hear that you had to return your products. Is there a reason why? While there is a very small amount of lactose (e.g., ~500mg per serving) in BioTrust Low Carb, the addition of AbsorbMax should be helpful with any issues here. AbsorbMax is our full-spectrum digestive enzyme supplement, and it contains lactase, which is the enzyme responsible for fully digesting the lactose molecule. Generally speaking, lactase deficiency is typically the reason for lactose intolerance, and enzyme therapy is a normal solution for incurrences with small amounts of lactose.

            Furthermore, AbsorbMax also contains several proteases that can help to break down gluten, including the dynamic duo of enzymes called GlutenGone. In the case of gluten sensitivity, GlutenGone (i.e., AbsorbMax) has significant implication, as research has shown that this combination of enzymes markedly enhanced gluten digestion.

            With regard to IBS, both probiotics and Omega-3 fatty acids have been implicated as potential therapies. there is mounting research to suggest that probiotics may indeed be helpful in improving the symptoms of IBS. In that particular meta-analysis, which is an investigation of multiple existing research studies, scientists examined 8 existing studies that investigated the efficacy of probiotics in improving the symptoms of IBS patients. The researchers concluded:

            “Probiotics may improve symptoms of irritable bowel syndrome and can be used as supplement to standard therapy.”

            Even better news is that that is just one of several studies that have shown an improvement in IBS symptoms with the use of probiotics. Generally speaking, the cause of IBS is attributed to several factors, including inflammation, small-bowel bacterial overgrowth, and alterations in gut motility. As mentioned, probiotics have been implicated in the treatment/controlling IBS, and a multitude of studies have shown research-proven benefits:


            The research is quite clear that Omega Imbalance, which is characterized by excessive consumption of Omega-6 fatty acids coupled with a deficiency in Omega-3 fatty acids, is connected to an increase in all inflammatory diseases, including Irritable Bowel Syndrome. Thus there may be application for both Pro-X10 and Omega Dessert and/or OmegaKrill 5X. Of course, you’d want to talk with your physician regarding these supplements prior to starting.

            With regard to your inquiry about the hormone leptin, I would recommend that you look into LeptiBurn. LeptiBurn’s ingredients are clinically-proven to support your body’s production of leptin, and perhaps more importantly, improve leptin efficiency and sensitivity. Just like a poor gut microbiota and Omega-3 fatty acid deficiencies, leptin resistance is also considered to be very inflammatory.

            As far as exercise, my recommendation would be to assign 30 minutes a day to meaningful, planned movement. It doesn’t have to be anything incredibly intense, at a gym, or anything like that. Rather, the goal is to simply get up and move more. It can be a 30-minute walk, or it can be 3 different 10-minute spurts of activity. You could even set an alarm on your phone to remind you to get up once every hour to move your body. It doesn’t matter what you do right now, just as long as your moving.

            I hope this helps, Denise!

            Your friend and coach,

            Tim Skwiat
            Senior Nutrition and Exercise Coach

          • Denise Narciso-Nokes

            Dear Tim,
            Thank you so very much for your expertise in your reply to me. I feel honoured to have had you to reply to my many questions.I have learned quite a bit thus far, thanks to you. I will discuss all these things with my Dr.’s. Have a nice weekend. I look forward to our next chat. Many Thanks again, Denise

          • Tim Skwiat

            Hi Denise,

            It is absolutely our pleasure to help. I know there was a TON of information there, and I sincerely appreciate you taking the time to read through it and start to digest it. Please feel free to respond at any time with additional questions and/or information.

            Also, you may want to consider joining our free Online Coaching Community. There, you can ask questions (like these), get free coaching help (from Coach Brian and me), get support from others (who are on their own body transformation journeys), and much more.

            Thanks, Denise! I hope that you enjoy your weekend!



    14. Ahhh….greens before bed sounds great. Thank you for that bit of information. I am just getting started with the Omega 3 and I am looking forward to trying more of your products. Some of your ads have provoked some trust. Thank you!

      • Hi Jennette,

        Thanks so much for your encouraging feedback. We’re glad to know that you enjoyed the article and its content, as it is truly our privilege to be your resource for honest nutrition and health information.

        Congratulations on getting started with Omega Dessert. It’s pretty amazing, isn’t it? We’re sure that you’re going to love it and the results it helps you achieve. Please keep us posted with your progress, and please let us know if there’s anything else that we can do to help along the way.

        Thanks, Jennette!


        Tim Skwiat
        Senior Nutrition and Exercise Coach

    15. I just want to ask .. Is your bio trust protien is 100% vegeterian??

      • Hello Ankit,

        Thanks so much for reaching out to us and for your interest in Low Carb.

        The proteins in BioTrust Low Carb are sourced from Certified Growth Hormone-Free Cows; therefore, Low Carb Protein is not suitable for vegetarians. However, if you are lacto-vegetarian (i.e., drink milk), then Low Carb is vegetarian-friendly to you.

        I hope this helps, and if you have any other questions, please let us know.


        Brian Murray
        Nutrition and Exercise Coach

    16. Thanks ever so much for the above “life saving” information. Finally, someone who knows what thry’re talking about.

      • Hi Darlene,

        Thanks so much for reaching out to us and for your awesome feedback! It is truly our privilege to be your honest source of health and nutrition information.

        I believe one of our awesome teammates spoke to you on Facebook already, but if you have any questions at all, please let us know.

        Thank you!


        Brian Murray
        Nutrition and Exercise Coach

    17. Hi Guys,

      Can you help me? I am from Canada, but work in Mexico City. I know you don’t deliver to Mexico, but I am going to Palm Springs next week and I need to know where I can buy your products?


      • Hi Tracy,

        Thanks so much for reaching out to us!

        We actually ship directly to Mexico. Just choose the products you would like from our main website, and select “Mexico” from the drop-down destination country list at checkout. If you run into any issues with ordering online, please call us toll free at 1-800-766-5086, Monday – Friday, 7am – 8pm CST, and we will get your order squared away as soon as possible.

        I hope this helps!


        Brian Murray
        Nutrition and Exercise Coach

    18. It is not good to eat spicy foods at evening meals. with acid reflux I avoid it. I take BioTrust pro-x10. My reflux is getting better. I only been on the biotrust nutrition for a few weeks and I can feel the difference. I haven’t read all of the Belly Fat Free, But what I Have I learned a lot about eating right.

      • Hi Johnnie,

        Thanks so much for reaching out to us and for sharing your great feedback. We’re very glad to hear that you’re already noticing some improvements with Pro-X10. You’re absolutely right in that certain foods may trigger episodes of heartburn/GERD. However, acid reflux is a relatively complex topic, and most folks simply put a band-aid on the problem.

        Generally speaking, most people think that heartburn is the result of too much stomach acid, and that’s why they resort to acid reducers (i.e., Tums and prescription or OTC medications). However, heartburn can actually be the result of too little stomach acid. The reality is that there are a host of factors involved (too much stomach acid not very frequently being the true culprit).

        When we eat food, it travels down our throats through our esophagus and then enters the stomach. There is a muscle, called a sphincter, that closes off between the esophagus and stomach because the latter if a very harsh environment (with acid and enzymes) to break down the foods.

        It’s when that sphincter muscle doesn’t close properly is when we actually experience heartburn, or acid reflux. Taking acid reducers to deal with this problem actually can cause further digestive issues over time. The acid that our stomachs produce is necessary for the proper breakdown of the food we eat and to kill off foreign pathogenic bacteria (more on this in a second).

        The proliferation of pathogenic bacteria can cause GERD. Research shows that bacterial overgrowth (of the bad variety) plays a significant role in the development of GERD. Addressing the gut’s microbiota, therefore, becomes increasingly important in overcoming the symptoms. This implies that probiotics play a major factor. Therefore, you seem to be on the right track by using our revolutionary probiotic, Pro-X10.

        One of the major functions of good bacteria is to fight and eliminate the bad, which are may causing heartburn. In addition, it also becomes important to watch what you eat (like you mentioned, Johnnie), as certain foods kill off the good bacteria in your gut and also act as fuel for the bad bacteria. I think that adding AbsorbMax will only be of further help, as this comprehensive digestive enzyme supplement will help to fully break down the foods that you eat.

        Stomach acid plays a key role in the sanitation of the food we eat and in the digestion process. If OTC medications are used to reduce stomach acid, it’s highly likely that a digestive enzyme supplement may be warranted to help with the process of digestion and to properly break down the foods that we eat.

        I hope this helps, Johnnie! Keep up the great work!


        Tim Skwiat
        Senior Nutrition and Exercise Coach

      • Hi Johnnie,

        Having suffered with acid reflux for many years I learned that carbs, especially foods high in simple carbs like candy, cookies, etc were the primary cause. After cutting 95% of those foods from my diet I lost 40 pounds in about 7 months, it fell off of me. I also lost 95% of my acid reflux issues as well.

        A cure I have found that has worked 100% for me in the past is apple cider vinegar. Approx 1-2 ounces with 4-6 ounces of water, to help swallow it down, takes about 30-45 mins to make acid reflux go away. I always have it on hand and it never fails, although I rarely need it after getting rid of most of the sugar in my diet.

        Good luck.

    19. Eating less than three hours before going to bed, or lying down at any time, can cause or exacerbate acid reflux and other digestive problems, which can irritate your esophagus and cause serious problems over time. In addition, I have never had a problem losing weight by not eating before bedtime, and I know someone who dropped a good amount of weight eating a very light dinner and nothing afterward. Good health should be the primary concern here, and that means going to bed on an empty stomach.

      • Hi Jeanne,

        Thanks so much for taking the time to share your experiences and feedback. We appreciate it! You indeed make a solid point that lying down immediately after eating may exacerbate acid reflux in folks who are prone to this issue. That being said, GERD/acid reflux is another topic entirely, on which I’d be glad to expand if you’d like.

        That being said, the take-home point that we are trying to make here is that there is no magical cut-off time at which one needs to stop eating in order to optimize health and/or body composition. The arbitrary rule that one should not eat after 6pm—or, is it 7pm—does not have a true scientific basis. Rather, our intention is to educate folks on what would be the best choices to make should they decide to eat later in the evening. After all, it is arguably one’s food choices at these times that may be impeding him/her from the progress he/she strives to make.

        Interestingly, there is research to support the notion that that satiety—feelings of satisfaction and fullness—decreases over the course of the day. That’s right, Father Time is actually working against you! This explains why you can eat perfectly well all day, yet begin ravenously eye-balling ice cream, donuts, and more as the day progresses. Also considering that will power is a finite resource, it can be incredibly challenging for some folks to be forced to completely abstain from eating later in the evening. Thus, a resource providing them appropriate choices to fuel their goals and health seems warranted.


        Tim Skwiat
        Senior Nutrition and Exercise Coach

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