The Bedtime Belly Buster (BBB) is best described as an overnight sensation. The word is that you can blast your belly fat and flatten your stomach with a combination of Isagenix products. But is it true? Let’s review the science behind the BBB.

What Is the BBB?

The BBB is a sweet treat that can satisfy your late-night cravings and help you avoid overindulging in less healthy alternatives at the end of a Shake Day. The core components of the BBB include a serving of IsaPro®, blended with Isagenix Fruits or Greens, taken before bedtime. Providing your body with a serving of high-quality protein before bed offers satiety and has a metabolism-boosting thermogenic effect (1). As a complement to the BBB, Renewal Sleep Support™ can be used to help promote a good night’s rest.

The Power of Protein

While a balanced diet is essential for a healthy lifestyle, consuming a diet that is rich in protein has been shown to support increased metabolism, greater muscle building, enhanced weight loss, and long-term weight maintenance. A higher protein intake can not only help keep you satisfied but can also stimulate a greater thermogenic response compared to carbohydrate and fat. Protein requires more energy for your body to digest and utilize, helping boost metabolism after a protein-rich meal (1-3).

Studies that show diets higher in protein can help fuel weight loss while maintaining muscle mass. One study found that older adults who had higher intakes of dietary protein lost 40% less lean muscle mass than those who had a lower protein intake (4). However, the quality of the protein is key. Protein sources that have a higher concentration of branched-chain amino acids are more effective in building muscle and supporting weight maintenance.

Protein also improves post-exercise overnight recovery and overall quality of sleep (5, 6). By providing a good dose of tryptophan, high-quality proteins such as whey are believed to improve sleep by increasing the amino acid’s access to the brain for serotonin production (7). Serotonin is a neurotransmitter, which converts to melatonin, helping regulate the body’s sleep-wake cycle.

Fill Up on Phytonutrients

Phytonutrients are unique compounds found in fruits, vegetables, and other plant-based foods that have positive effects on our health. According to the 2015-2020 Dietary Guidelines for Americans, almost 90% of Americans are not consuming the recommended two cups of fruits and three cups of vegetables each day to reduce the risk for diet-related diseases (8, 9).

Many of the benefits we receive by eating fruits and vegetables are powered by the phytonutrients they contain, such as carotenoids and flavonoids. Carotenoids are among some of the most abundant phytonutrients and can be easy to identify because they color fruits and vegetables with vivid red, orange, and yellow hues. Flavonoids are a second group of phytonutrients found in foods such as berries, citrus fruits, and cacao. Flavonoids are key nutrients for supporting cardiovascular health in addition to a variety of other benefits for well-being.

The BBB Recipe Roundup

With the science giving the BBB a thumbs-up, you’re probably wondering about that recipe again — you’ll need the following:

  • 1 scoop of IsaPro® Whey or Plant-Based Protein or 1 scoop of AMPED™ Tri-Release Protein
  • 1 scoop of Isagenix Fruits or Greens

Instructions: Using an IsaBlender® Max or IsaShaker™, combine 4 to 5 ounces of water with the ingredients above, and blend or shake vigorously. If desired, add ice and re-blend. Enjoy 30-60 minutes before bed on any Shake Day. The BBB is not recommended on a Cleanse Day.

Additional product recommendations:

  • Sleep Support & Renewal: There is mounting evidence that the quality and amount of sleep one gets can contribute to weight loss success. Mistimed or lost sleep can wreak havoc on the body’s central circadian rhythm, affecting everything from metabolism to appetite regulation. Sleep Support & Renewal provides melatonin, theanine, and valerian root as a natural way to promote restful sleep.
  • FiberPro™: Dietary guidelines recommend at least 25 to 38 grams of fiber per day, but the average adult consumes just 16 grams daily (10). One scoop of FiberPro provides 5 grams of prebiotic fiber, designed to support digestive health and promote regularity.
  • Adaptogen Elixir™: Anyone who has ever sat awake at night with a racing mind knows that stress can mess with our sleep. Adaptogen Elixir was designed to help the body better adapt to everyday stress, but preliminary evidence suggests it might help with sleep, too. A pilot study that measured the effect of drinking Adaptogen Elixir nightly before bed on sleep quality indicated significant benefits with 17% and 31% improvements in sleep quality after two and four weeks, respectively.

The bottom line is that there are a variety of ways to customize the BBB to help you achieve your goals so long as you include high-quality protein and focus on getting a restful night’s sleep through a healthy lifestyle, balanced diet, and proper supplementation.

References

  1. Crovetti R, Porrini M, Santangelo A et al. The influence of thermic effect of food on satiety. Eur J Clin Nutr. 1998Jul; 52(7):482-8.
  2. Ives SJ, Norton C, Miller V et al. Multi-modal exercise training and protein-pacing enhances physical performance adaptations independent of growth hormone and BDNF but may be dependent on IGF-1 in exercise-trained men. Growth Horm IGF Res. 2017 Feb; 32:60-70
  3. Krieger JW, Sitren HS, Daniels MJ et al. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. Am J Clin Nutr. 2006 Feb; 83(2):260-74.
  4. Denise HK, Barbara NJ, Jingzhong D, et al. Health ABC Study, Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. Am J Clin Nutr. 2008 Jan; 87(1):150–155.
  5. Madzima TA, Panton LB, Fretti SK et al. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. Br J Nutr. 2014 Jan; 111(1):71-7.
  6. Res PT, Groen B, Pennings B et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. 2012 Aug; 44(8):1560-9.
  7. Markus CR, Olivier B, Panhuysen GE et al. The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000 Jun; 71(6):1536-44.
  8. Lee-Kwan SH, Moore LV, Blanck HM et al. Disparities in State-Specific Adult Fruit and Vegetable Consumption — United States, 2015. MMWR Morb Mortal Wkly Rep. 2017 Nov; 66(45):1241–1247.
  9. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015.
  10. King DE, Mainous AG 3rd, Lambourne CA. Trends in dietary fiber intake in the United States, 1999-2008. J Acad Nutr Diet. 2012 May;112(5):642-8.