While adding key dietary supplements to your daily meal planning is not necessary to experience success on Always Eat After 7 PM, doing so may help you see faster and longer-lasting results. There is now so much more research on the science of supplements and weight loss than there was 10 years ago.
For instance, research from U.S. and international universities published in such journals as Molecules, Nutrients, and Advances in Nutrition in recent years has demonstrated that dieters who add certain dietary supplements experience more effective results in losing and managing their weight.
But before you even concern yourself with supplements, make sure that you’re following the plan to the letter and that you’re getting the majority of your protein, carbs, and fats from whole-food sources, such as Portion Volumizing proteins, Super Carbs, vegetables, and friendly fats.
There are a number of supplements I like. You may not need every single one, but it’s good to know which ones can help and why you might want to add them. If you choose to supplement and tweak your progress even more, there are some effective supplements that I recommend.
PROTEIN POWDERS
Why should you use them? As previously mentioned, ounce for ounce, protein is the most fat-loss-friendly food because it burns more calories while being digested than any other macronutrient. In other words, protein increases metabolic rate more than any other food.
The biggest challenge people face when following any type of diet is getting adequate amounts of protein from whole foods each day to reap these benefits. This is when protein powder comes in handy and can help you further accelerate your fat loss.
What are they? Designed to be mixed with a liquid, protein powders are basically dehydrated forms of the protein found in foods. The most common come from milk (whey or casein), egg whites, or plant proteins.
I use a protein powder daily, sometimes twice a day. It’s the easiest and most convenient way to get enough fat-burning protein in my diet (and protein drinks are delicious!). And with research showing that higher-protein diets lead to twice as much weight loss, it’s important you’re getting enough.
What should you look for? Reading labels is essential with any type of dietary supplement. Purchase protein powders that are made from grass-fed protein from pasture-raised cows, are cold-pressed, and contain no more than 4 grams of net carbs (total carbs minus the fiber). I prefer products that are formulated with gut-friendly prebiotics and protein-digesting enzymes for better digestion and absorption. It is also important to choose a product that is free from hormones, antibiotics, GMOs, pesticides, gluten, soy, and artificial sweeteners, flavors, colors, and preservatives.
The best type of protein powder is one formulated with two components of milk protein, whey and casein.
How do they help? Whey is a constituent of milk that is separated from milk to make cheese and other dairy products. It is easily digested and rapidly absorbed, and it is the most concentrated source of essential amino acids, including leucine, which is vital for fat burning and for muscle recovery and growth. Whey protein provides the following benefits:
•It manages appetite. Whey protein has been shown to reduce appetite more than other sources of protein (like fish, turkey, and eggs). It stimulates the release of key satiety hormones and decreases levels of the “hunger hormone” ghrelin.
•It supports weight loss. As an added bonus, whey protein not only helps accelerate fat loss but also helps maintain and build calorie-burning lean muscle. This means whey protein enhances quality weight loss and supports long-term weight maintenance.
•It promotes healthy aging. One of the biggest concerns as you get older is holding on to lean muscle, which keeps you youthful and active and promotes overall quality of life. Supplementing with a low-carb protein powder containing whey is a great choice to promote healthy aging.
The protein casein, found in many protein powders, is an anti-aging standout. It helps prevent muscle breakdown even better than whey. The best form of casein in protein powders is micellar casein (MC). MC is usually made by filtering the casein portion of milk from the lactose, fat, and whey through a special process that does not damage the casein protein. Micellar casein is the slowest-digesting of the casein proteins. (Look for this form of casein when you check the labels of protein powders.)
When you use a protein powder that contains both whey and casein, you’re getting the best of both worlds. Studies indicate that consuming fast-digesting whey with slow-digesting casein triggers a stronger anabolic (growth-inducing) effect and thus greater muscle growth.
What I recommend: To get all these benefits, BioTrust Low Carb Protein Powder Blend is a good choice. It meets all the criteria I listed above.
How to use it: You can take it any time of day to help you optimize your protein intake, supplement your diet, and help you achieve your health and fitness goals. BioTrust Low Carb Protein Powder Blend can be used as a meal replacement, between meals when your appetite for junk food comes calling, before or after exercise, as a nighttime snack to fend off cravings for sweets, or in protein powder recipes (see pages 199–204 for ideas).
PLANT PROTEIN POWDERS
Why should you use them? If you are a vegan, vegetarian, or flexitarian, are sensitive to dairy, are looking to lower your carbon footprint, or simply desire to increase plant-based foods in your diet, it can be very challenging to consume an optimal amount of protein through whole-food sources alone. Among the best solutions is to supplement with a vegan protein powder.
What are they? Formulated from pea protein, brown rice protein, hemp protein, or various other plant proteins (or a combination), these supplements are rich in amino acids and free of both gluten and known allergens.
What should you look for? Not all vegan protein powders are created equal. In fact, many of today’s top-selling plant-based protein powders are riddled with cheap, inferior, and potentially dangerous ingredients, additives, and chemicals.
Many plant-based protein powders contain soy protein, for example. In general, soy under-performs compared to other sources of protein when it comes to fat loss, muscle gain, and appetite control. There are also concerns over phytoestrogens and goitrogens, which may negatively affect reproductive hormones and thyroid production, respectively. Further, many vegan protein powders contain GMOs, including soy- and corn-derived ingredients, which typically come from GMO crops. Also, some are contaminated with herbicide and pesticide residues, which are associated with various health concerns, including cancer, inflammation, hormone disruption, and organ damage.
Watch out for products that are formulated with artificial sweeteners, which are linked to various health problems, including impaired carbohydrate tolerance.
How do they help? Based on my research, the most desirable supplemental plant proteins are pea, hemp, and pumpkin seed. As a nutritional source, pea protein offers several advantages: It is highly digestible and offers a favorable amino acid profile. According to scientific analyses, about 18 percent of the protein consists of branched-chain amino acids (BCAAs), which are responsible for muscle growth. Pea protein also contains significant amounts of glutamine (17 percent), which helps sustain immune function; arginine (8.7 percent), which has been shown to promote antioxidant defenses; and lysine (7.3 percent), which has been shown to promote gut uptake of calcium for improved bone health. When tested alongside whey and casein, pea protein showed an intermediate to fast digestion pattern. This suggests a combination of whey and pea protein could be ideal for supporting long endurance-type workouts. Another nutritional plus is satiety. Proteins have long been known for their impact on fullness.
Hemp protein is loaded with both omega-3 and omega-6 fatty acids, in an ideal ratio. It’s also rich in gamma linolenic acid (GLA), a fatty acid that supports brain and heart health. Pumpkin seed powder is 70 percent protein and offers a nice, nutty flavor.
What I recommend: One product, in particular, helps you avoid problems connected with many plant protein powders: BioTrust Harvest Complete Vegan Plant Protein Powder Blend. It contains 20 grams of complete plant-based protein from pea, pumpkin, and hemp; 4 grams of net carbs from plants; no added sugar; and 6 grams of fiber, including gut-friendly prebiotics.
How to use it: Use it as you would protein powder: as a meal replacement, between meals, or as a nighttime snack. You can also use this vegan protein powder in many great-tasting recipes (see pages 199–204 for examples).
COLLAGEN PROTEIN POWDERS
Why should you use them? As we get older, the body loses its ability to make collagen, one of the primary structural proteins in joints, bones, cartilage, ligaments, tendons, hair, fingernails, blood vessels, spinal disks, the intestinal wall, the blood-brain barrier, and more. Collagen is the glue—the word actually comes from the Greek word for glue—that supports, connects, and holds everything together.
This explains, at least in part, why over time our skin sags and wrinkles, our hair thins out, our nails lose their strength, our joints get stiff and less flexible, and other age-related effects occur. Fortunately, though, you can ramp up your body’s collagen production—and reverse these effects—by supplementing with collagen protein powder.
What are they? Collagen protein powders are made from the connective tissue, skin, and bones of animals. They are similar to bone broth or gelatin used for cooking and they contain a substantial amount of protein.
What should you look for? Please understand that not all collagen powders are created equal. For starters, most collagen protein powders come from a single source, such as chicken or cattle. This is important because different parts of the body are supported by different types of collagen. For example, collagen types I and III, which come from cattle and fish, are found in our skin, bones, and tendons. Type II collagen, which comes from chicken, is almost exclusively present in the cartilage between bones. While at least 28 different types of collagen have been identified, the three most common are types I, II, and III, which account for 80–90 percent of the collagen in the body.
Even though it can be confusing, try not to get too caught up in the Roman numeral soup. The point here is that if you want to reap the broad range of benefits associated with collagen protein, then you’ll want a collagen powder that contains multiple types of collagen from various sources.
In addition to the problem of coming from only a single source, here are some of the other drawbacks of many collagen powders, including bone broth and gelatin supplements:
•They are not broken down into smaller collagen peptides, also known as collagen hydrolysate or hydrolyzed collagen, which are bioactive collagen building blocks that are more easily and readily absorbed than whole collagen protein.
•They are not complete proteins. Collagen protein is typically considered a “low-quality” protein because it is missing one of the essential amino acids (tryptophan), and this means those conventional collagen supplements can’t be used to replace dietary protein.
•They taste and/or smell bad—which limits how you can use them and can ruin the taste of whatever you mix them in.
•They don’t dissolve well in cold or room-temperature liquids, often leaving a sticky, clumpy mess at the bottom of your glass that’s unpleasant to drink.
How does it help? Research shows you can increase your body’s collagen levels again by consuming more collagen in your diet, primarily through supplementation. This is true regardless of your age, and that means—in terms of skin, hair, nails, joints, and more—you really can renew and revitalize the way you look and feel and once again enjoy the benefits of healthy collagen levels. These benefits were confirmed in a 2019 review published in the Journal of Drugs in Dermatology. After looking into eight studies, the researchers concluded: “Oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density. Collagen supplementation is generally safe with no reported adverse events.”
What I recommend: One collagen protein powder, Ageless Multi-Collagen Protein Powder, avoids all the above drawbacks of many products on the market. It contains all five key hydrolyzed collagen types (I, II, III, V, and X) from four different food sources: grass-fed, pasture-raised cattle (types I and III); sustainable fish (types I and III); eggshell membrane (types I, V, and X); and undenatured collagen naturally sourced from chicken (type II). While collagen types I, II, and III are extremely critical, type V works hand in hand with types I and III for optimal skin health, and type X is a rare type of collagen that is especially important for bone health.
How to use it: Take 1–2 scoops daily. It is tasteless, and you can add it to coffee, tea, water, protein shakes, soups, oatmeal, yogurt, salad dressings, and more.
KETO SUPPLEMENTS
Why should you use them? Many people have tried a ketogenic diet, in which the body goes into a fat-burning state called ketosis in the absence of carbohydrates. However, they find it extremely hard to stick to because they don’t get to eat their favorite carbs—like breads, pasta, rice, desserts, or even fruits. This is one big reason almost everyone gives up on it. Not to mention that there’s a laundry list of unfavorable side effects common with the keto diet, such as the dreaded “keto flu,” “keto bad breath,” constipation, insomnia, reduced physical performance, and more.
That’s the bad news; here’s the good: you can reap the fat-burning benefits of a keto-type diet by taking a ketosis-stimulating supplement on my plan—without having to follow the strict, complicated rules that go along with a true keto diet. This type of supplement is important because it can accelerate your results.
What are they? The keto supplements I’m talking about are generally formulated with medium-chain triglycerides, or MCTs, a type of fat. (Some products are made with exogenous ketone bodies—chemicals that are really not effective. They are cost prohibitive and can lead to digestive distress.)
Most people know there are different types of fats, such as saturated, monounsaturated, and polyunsaturated, which are classifications based on the presence and number of double bonds in a fatty acid’s carbon chains. In addition, fatty acids can vary in length and the number of carbon atoms they contain, ranging from 4 to 22 carbons (or more).
Most fats we eat are long-chain fatty acids, containing 16–18 carbon atoms. Found in coconut oil, palm kernel oil, butter, milk, yogurt, and cheese, MCTs are fats with 6–10 carbons. Caprylic acid (C8) and capric acid (C10) are the two most prominent MCTs. But C8 is the most ketogenic MCT. It has been shown to be up to 3 times more ketogenic than C10 and 4 times higher than coconut oil.
Because of their shorter length, MCTs are metabolized and transported differently in the body than the more common long-chain fatty acids. For example, they are transported directly to the liver, where they are quickly and efficiently burned for energy. Because they are transported directly to the liver, they bypass adipose (fat) tissue, which makes them less likely to be stored as body fat.
What’s more, MCTs are known to have a high ketogenicity, which means they are readily converted to ketone bodies. This also means MCTs quickly switch your metabolism into fat-burning mode. In other words, with MCTs, you can induce ketosis without cutting carbs.
What should you look for? You want to find a supplement that is formulated with only C8—and preferably in a powdered form as opposed to an oil (which can be hard on the digestive system). MCT oils, even some powders, almost always contain both C8 and C10. To make matters worse, many MCT oils are diluted even further with the addition of C12 (lauric acid), which many don’t even consider a true MCT. C10 and C12 are less powerful MCTs that do not provide the same fast, powerful benefits as C8. MCT supplements that contain only C8 will specify “C8 caprylic acid” somewhere on the supplement facts panel and/or in the ingredients listing.
How do they help? When your ketone levels are elevated with help from supplementation, you can experience increased energy levels, mental clarity, and focus. Plus, your metabolism runs more efficiently and you feel less hungry, with fewer cravings. Then of course there’s the benefit of fat loss—which we’re all interested in. British researchers studied the benefits of ketone supplementation and concluded that it is a practical and effective way to achieve the fat-burning state of ketosis. They published their report in 2017 in Frontiers in Physiology.
What I recommend: Your best bet is Keto Elevate from BioTrust. Unlike other MCT oils and MCT oil powders, this supplement is pure C8. It is not watered down with less powerful MCTs (it contains no C10 and no C12) or other additives and artificial sweeteners that you find in a lot of these products.
How to use it: Take 1–2 scoops daily, added to coffee or tea (it makes a great creamer), protein shakes, yogurt, baked goods, and more.
SUPER GREENS POWDERS
Why should you use them? If plant foods are in short supply in your diet, not only are you missing out on crucial vitamins, minerals, and fiber, but you may also be lacking in powerful compounds called polyphenols. These natural compounds give plants their vibrant color and contribute to their unique taste and smell. But more than that, they are highly regarded for their powerful antioxidant properties. And considering that excessive oxidative stress is one of the main drivers of human health issues and aging, it’s no surprise that consuming both copious amounts and varieties of polyphenols plays a huge role in keeping your body healthy, your appetite under control, and your digestive system running smoothly, among many other benefits. One of the best ways to ensure that you’re getting the benefits of polyphenols is to supplement with a super greens powder.
What are they? These supplements are easy-to-digest, concentrated, pulverized vegetables and fruits. They are an efficient way to make up for any deficits you might have if you’re not meeting the minimum daily recommendations for fruit (1½–2 cups per day) and vegetables (2–3 cups per day).
What should you look for? As with protein powders, be careful about super greens powder products. It’s very important to make sure they are organic. Many are not, and they are therefore laced with GMOs, pesticides, herbicides, and artificial sweeteners. Also, look for products made from many different plants. The more plant components included, the better. Some contain only a few plant foods ground together and are therefore lower in polyphenols and other nutrients. The more polyphenols in a supplement, the healthier the product will be.
How do they help? Super greens powdered supplements are being widely studied for their health benefits. Case in point: In a study published in the International Journal of Molecular Science in 2011, 10 healthy adults consumed either 3 or 6 teaspoons of powdered greens a day for four weeks. At the end of the experimental period, there was a significant spike in their antioxidants, polyphenols, and other nutrients. Based on this observation, the researchers concluded that supplementation with powdered greens could help fend off chronic diseases. That’s a pretty powerful benefit from a few teaspoons!
What I recommend: BioTrust manufactures a product called MetaboGreens, a blend of 45 polyphenol-rich super greens, vegetables, fruits, herbs, and spices. It is made from organic ingredients and free from GMOs, pesticides, herbicides, gluten, dairy, soy, and artificial sweeteners.
This supplement features over 5 grams of prebiotic fiber (see page 103) from organic acacia gum, organic inulin, and beta glucan. These prebiotic fibers are like fuel for healthy gut bacteria. They help increase the body’s level of probiotics while helping reduce the number of unhealthy bacteria, which are harmful to health.
MetaboGreens super greens powder also provides an energizing blend of adaptogenic mushrooms. Adaptogens are herbs that help keep you mentally and physically in the “optimal zone” by promoting energy, focus, adaptation to stress, stress resilience, and improved physical performance.
How to use it: Mix 1 scoop of MetaboGreens super greens formula with 8 ounces of water or your favorite beverage. MetaboGreens mixed with water makes a perfect 3-Minute Fat-Burning Morning Ritual when you are doing intermittent fasting and get tired of lemon water or citrus water. Or you can add it to your protein powder shakes.
You can also use it in the afternoon for a natural, caffeine-free pick-me-up. Or you can whip up a serving of MetaboGreens before or between meals to help reduce cravings and promote appetite management. Also, try it before, during, or after exercise to help you hydrate and replenish.
OMEGA 3 FATS (FISH AND KRILL OIL)
Why should you use them? The body requires polyunsaturated essential fatty acids (EFAs), omega-3 fats and omega-6 fats. However, it cannot produce them on its own. So you must get them through food, supplementation, or a combination of the two. (This is why these fats are called “essential,” just like essential vitamins and minerals—the body needs them, but they must be obtained through diet. Nonessential nutrients, on the other hand, are those that the body needs but produces on its own.)
What are they? The omega-3s are found primarily in marine sources (cold-water fish and ocean-dwelling microalgae), as well as in plants such as flaxseed, hemp, and pumpkin seeds. All forms of omega-3s are high in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-6 fats come from mostly seed oils and nuts.
Experts estimate that throughout human history, the optimal ratio for consumption of omega-6 to omega-3 fatty acids was about 1:1 or 2:1. With the contemporary diet, the average ratio consumed has shifted dramatically in favor of omega-6 fatty acids to 20:1.
Consuming too many omega-6 and not enough omega-3 fatty acids may lead to an “exaggerated” inflammatory response. In fact, this imbalance has been tied to virtually all negative health outcomes and accelerated aging. According to researchers, there are three main explanations for this heavy imbalance of omega fatty acids:
1.a decrease in consumption of omega-3 fatty acids from natural food sources
2.the widespread presence of refined vegetable oils (such as soybean, safflower, sunflower, corn, canola, and cottonseed oils) in the Western diet
3.the consumption of meat from farm animals raised on oil seeds rich in omega-6 fats (such as corn and soy)
Obviously, reducing consumption of processed foods (which are rife with omega-6-rich oils) and low-quality products from farm-raised animals is a key step to resolving the problematic omega imbalance. On the flip side, the other crucial piece of the puzzle is making sure you’re getting plenty of omega-3 fatty acids, particularly EPA and DHA, the two most prominent omega-3 fatty acids.
Along these lines, the American Heart Association recommends adults consume a minimum of 500 milligrams a day of EPA and DHA, and often more is better. Unfortunately, the average person consumes only about a quarter of that recommended amount (around 135 milligrams a day). With this in mind, it’s just plain smart to use an omega-3 supplement containing DHA and EPA.
What should you look for? Taking an omega-3 supplement is one of the smartest supplement choices you can make. But when it comes to choosing an omega-3 supplement, buyer beware. Many omega-3 supplements are contaminated with heavy metals or other dangerous toxins (such as PCBs, dioxins, and furans). These can be harmful to your health and can lead to endocrine, neurobehavioral, and developmental disruption. Also, make sure the supplement is certified by the International Fish Oil Standards (IFOS) program, the only third-party testing and certification program for fish oils that sets standards for purity, potency, and freshness. Finally, a good omega-3 supplement should contain five times as much DHA as EPA.
How do they help? Omega-3 supplementation is important on Always Eat After 7 PM. One reason is that omega-3s have been shown to help the body lose weight and improve body composition. Plus, they support muscle building by improving muscle fiber integrity and increasing insulin sensitivity. In addition, they help reduce inflammation and support joint health, both critical for effective athletic performance. Omega-3 fatty acids lower cholesterol, inhibit the tendency of blood cells to form dangerous clots, and reduce the formation of fatty plaques.
What I recommend: Try BioTrust OmegaKrill 5X. It is packed with DHA and received a five-star rating from the IFOS program. Its oils are processed from sardines, anchovies, and krill—three superior sources of omega-3 fatty acids. It is formulated with astaxanthin—one of nature’s most powerful antioxidants.
How to use it: Take just 3 small soft gels daily, one with each meal or snack.
PROBIOTIC AND PREBIOTIC SUPPLEMENTS FOR DIGESTIVE AND GUT HEALTH
Why should you use them? Probiotic supplements have so many benefits that it might be considered reckless to not take them! Although research is ongoing, there’s good evidence that probiotics, by guarding the gut, may prove to be a protector against all types of diseases.
What are they? Probiotics are friendly, living microbes in the gut that help us stay healthy. In fact, you carry about four pounds of microbes (bacteria, yeasts, fungi, and so forth) in your gut—that’s about 100 trillion microbes. Considering there are over 30 trillion cells in the human body, this means you are made up of over three times more microbes than cells.
Most (but not all) probiotics are bacteria (such as lactic acid bacteria and bifidobacteria), so you’ll often hear people refer to probiotics and probiotic supplements as “good bacteria.”
PREBIOTICS VERSUS PROBIOTICS: WHAT’S THE DIFFERENCE?
In addition to hearing about probiotics, you may have also heard the term prebiotics. What’s the difference between a prebiotic and a probiotic? In simple terms, prebiotics are like fuel for healthy gut bacteria and serve as food for probiotics. Prebiotics help increase levels of “good” bacteria while helping reduce the number of “bad” bacteria, which promotes a healthy balance of gut bacteria.
But that may not be the only set of tricks up the sleeve of prebiotics. Probiotics “feed” on prebiotics via fermentation, and a by-product of this process is the production of short-chain fatty acids (such as butyrate, acetate, and propionate), which fuel the immune system, stimulate the production of appetite-suppressing hormones, support healthy mitochondria, and offer neuroenhancing effects.
So, when it comes to a prebiotic versus a probiotic supplement, which is more important? They both are! In fact, when you combine prebiotics with probiotics that work synergistically with one another, your probiotic supplement becomes what’s referred to as a symbiotic. Some researchers have gone so far as to describe the combination as a “fountain of life.”
What should you look for? When you purchase a probiotic supplement, the probiotics must be alive when you take them. Unfortunately, a substantial number of conventional probiotics are dead before you take them due to poor manufacturing practices and storage conditions. On top of that, because probiotics are extremely sensitive to stomach acid and bile, research shows that, on average, as little as 10–25 percent of probiotics may actually reach the gut—which is where they need to be to flex their figurative muscle.
Also, you want a product that contains probiotics that are protected by acid-resistant technology (to protect them from stomach and bile acids). An example is microencapsulation technology. It wraps probiotics in an acid-resistant coating that increases their viability and activity. Also, certain probiotics (such as strains from the Bacillus genus) are naturally heat stable and acid resistant, making them great options as well.
Look for a multi-strain probiotic that has a variety of friendly bacteria in it. This way, you help ensure a healthy balance of gut bacteria, a healthy digestive tract, and a healthy immune system. The probiotic should contain prebiotics too. Also, the total number of probiotics matters (measured in colony-forming units, or CFUs). According to the International Scientific Association for Probiotics and Prebiotics, a minimum of 1 billion CFUs (per probiotic) is a good starting point, and generally speaking, more is typically considered better
How do they help? Science has begun unraveling many potential benefits of probiotics, such as boosting mood, strengthening the immune system, helping with stress and anxiety, improving cognitive function, supporting weight management, improving appetite control, enhancing recovery and sports performance, and more.
What I recommend: The probiotic I helped develop, BioTrust Pro-X10, is an excellent choice. It provides 10 billion CFUs daily of six “super strains” of probiotics for a broad spectrum effect:
•Bacillus subtilis
•Bifidobacterium breve
•Bifidobacterium lactis
•Lactobacillus acidophilus
•Lactobacillus plantarum
•Lactobacillus rhamnosus
It is manufactured using microencapsulation technology, and it contains PreforPro®, a next-generation prebiotic that is unlike other prebiotics that require large servings and several days to begin working.
How to use it: Take 1 capsule, twice daily.
SAMPLE DAILY SUPPLEMENT SCHEDULE
Timeline |
Meal Schedule |
Supplement Plan |
30–60 minutes after waking up |
Breakfast Smart Snack (week 1 only) OR 3-Minute Fat-Burning Morning Ritual Drink |
2–3 scoops of BioTrust Low Carb Protein Powder Blend shake (week 1 only) OR 1 scoop of MetaboGreens |
8 AM to noon |
Optional 1 or 2 cups of coffee |
Add 1 scoop of Ageless Multi-Collagen Protein Powder OR 1 scoop of Keto Elevate to a cup of coffee or protein shake |
Noon to 3 PM |
Energizing Lunch |
Take 1 Pro-X10 capsule AND 3 OmegaKrill 5X softgel capsules |
5 PM to 7 PM |
Huge Evening Dinner |
Take 1 Pro-X10 capsule |
Pre-bedtime |
Pre-bedtime Fat-Burning Snack |
2–3 scoops of BioTrust Low Carb Protein Powder Blend shake OR 2 scoops of Harvest Complete Vegan Plant Protein Powder Blend shake Feel free to add 1 scoop of Ageless Multi-Collagen Protein Powder OR 1 scoop of Keto Elevate |
Note: Protein powders and smoothie recipes can be used as meal replacements whenever necessary.
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