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I have been asked one question more than any other in the last decade of my practice: does the Bone Broth Diet actually work? It is a fair question. The wellness industry is full of programs that promise transformation and deliver disappointment. So when patients ask me to walk them through what the Bone Broth Diet actually is, how it works, what to realistically expect, and whether there is real research behind it, I am happy to take the time. This guide is that conversation. I am going to walk you through the program in plain language, share the published clinical research, and tell you honestly what to expect and who this is not for. What the Bone Broth Diet Actually Is The Bone Broth Diet is a 21-day program I developed and detailed in my New York Times bestselling book of the same name. The structure is straightforward. You follow a 5:2 pattern. Five days a week you eat portion-controlled meals built around high-quality protein, non-starchy vegetables, healthy fats, and bone broth. Two non-consecutive days a week you keep things simple with bone broth and protein-based mini-meals. You repeat this pattern for three weeks. The premise is rooted in how the body actually responds to food and fasting at a metabolic level. When you give your body adequate protein, lower the inflammatory load by removing grains and sugars, and create predictable windows of metabolic rest, real change happens. The bone broth is not a gimmick. It is doing specific work in this program. The amino acids in bone broth, particularly glycine, proline, and hydroxyproline, support the gut lining, help moderate hunger between meals, and provide the kind of slow-burning nourishment the body wants during a fasting window. Let me be clear about what this is not. The Bone Broth Diet is not a bone broth fast. You are not living on broth alone for 21 days. It is not a juice cleanse. It is not keto, although it shares some structural similarities with low-carb approaches. It is not water-only fasting, which I do not recommend for most women. The Bone Broth Diet is a structured 21-day program with real food, designed to be followed for a defined period of time. If you want to follow the full protocol with day-by-day meal plans and shopping lists, the official Bone Broth Diet program is where I have laid all of that out. This guide is the educational version. By the end of it, you will know what the program is, what the research shows, what to eat, what to expect, whether it is safe for you, and how it compares to other approaches. I will be honest about the limitations and equally honest about the results. The Science: What a 2025 Clinical Trial Showed Most popular diets have lots of indirect evidence and no published clinical trial on the actual program. The Bone Broth Diet is in a small minority of consumer wellness programs that have been tested in a peer-reviewed clinical setting and had the results published in a medical journal. I think that matters, and I want to walk you through exactly what was done and what was found. In 2025, an 8-week clinical trial of the Bone Broth Diet was published in the journal Clinical Nutrition Open Science, which is published by Elsevier on behalf of the European Society for Clinical Nutrition and Metabolism1. I want to be transparent about how the study was structured because this honesty matters. The trial was funded by Veyl Ventures, which is the parent company of the Dr. Kellyann brand. The trial itself was conducted by KGK Science, an independent Canadian clinical research organization, and the authors of the published paper are KGK Science scientists, not employees of my brand. The study was prospectively registered with ClinicalTrials.gov under the identifier NCT05740670, followed CONSORT reporting guidelines for clinical trials, and received ethics approval from the Advarra Institutional Review Board. That methodological rigor is what allows a study to be published in a peer-reviewed journal in the first place. What the trial measured The study enrolled 100 adults between the ages of 35 and 65 with a body mass index between 30 and 39.9, meaning the participants were in the obesity range but were otherwise generally healthy. Participants completed two 3-week phases of the Bone Broth Diet with one-week maintenance phases between, for a total of 8 weeks. The researchers measured changes in body weight, BMI, body composition, waist circumference, blood markers including glucose and lipids, hunger and craving ratings, and quality of life across multiple dimensions. What the trial found Participants lost an average of approximately 15 pounds, or about 6.8 kilograms, over the 8-week study period1. Waist circumference decreased by 6.3 centimeters, which is about two and a half inches. Sagittal abdominal diameter, which is a measure of belly depth and a strong predictor of cardiometabolic risk, decreased by 2.6 centimeters across the full study period. Importantly, the weight loss came from fat mass while muscle mass was preserved1. This is the difference between a program that helps you lose body fat and a program that just makes the scale move at the expense of the muscle you need for long-term metabolic health. The metabolic markers improved as well. Fasting blood glucose decreased significantly. Triglycerides decreased by 0.43 mmol/L across the full study period, a statistically significant finding (P < 0.001)1. Participants reported significant decreases in hunger and cravings during the program, and yet they also reported no reduction in satisfaction after eating. That last finding is meaningful. People did not feel deprived, even on the mini-fasting days. Quality of life improved across physical functioning, energy, pain, emotional well-being, and general health1. And the program was found to be safe and well-tolerated. No serious adverse events were reported during the study. Honest limitations The authors are transparent about the study limitations, and so am I. This was an open-label, single-arm trial, which means there was no placebo control group. Participants knew they were on the Bone Broth Diet. The trial population was specifically adults in the obesity range. The duration was 8 weeks, not a year. The authors themselves note in their published conclusions that "future randomized controlled trials of longer duration are recommended to verify and understand the sustainability of results"1. I share that caveat in good faith. The trial is meaningful clinical evidence, and it is one step in a research conversation that should continue. How the Diet Works: The 5:2 Framework Most people who hear "intermittent fasting" think of the time-restricted eating windows that have become popular, like fasting from 8 p.m. to noon the next day. The Bone Broth Diet uses a different fasting structure called 5:2. Five days a week, you eat normally according to the food list. Two non-consecutive days a week, you do what I call mini-fasting, which means most of your daily intake comes from bone broth with optional protein-based snacks if you need them. The reason I chose 5:2 over daily time-restricted eating is that it is more flexible, easier to sustain, and the metabolic effects are well documented. Most women I work with find it easier to fully focus on two structured fasting days per week than to maintain a daily eating window every single day. And the research backs this up. A 2025 systematic review and network meta-analysis published in the BMJ analyzed 99 randomized clinical trials with 6,582 adults to compare different intermittent fasting strategies3. The review found that intermittent fasting approaches produced weight loss and cardiometabolic benefits comparable to continuous calorie restriction, with some strategies showing additional advantages for triglycerides, blood pressure, and cholesterol. The Bone Broth Diet falls into a category the researchers call whole-day fasting, which they found particularly effective for body weight outcomes in trials of 24 weeks or more. So what is actually happening on the mini-fasting days? Your body shifts from primarily burning glucose to burning stored fat for fuel. Insulin levels drop. Inflammation markers tend to decrease. The body gets a window of metabolic rest from the constant work of digesting and processing food. And on the feeding days, the higher protein intake supports muscle preservation while you are losing fat. The bone broth is doing specific work here that plain water fasting would not do. The amino acids in bone broth, especially glycine, provide the body with raw materials for collagen synthesis, gut lining repair, and detoxification pathways during the fasting window. A 2024 systematic review in GeroScience examined the effects of glycine administration across 11 physiological systems in human adults and found documented benefits for sleep, inflammation, and cellular protection6. Bone broth is one of the richest dietary sources of glycine you can get. Research from the University of Pittsburgh published in 2024 also documents how fasting interacts with protein metabolism at the level of bone remodeling, with methionine acting as a regulator of how the body adapts to fasting periods4. The mechanisms are real, and they are why this 5:2 plus bone broth structure works differently than just cutting calories. If you want to go deeper on the fasting-plus-bone-broth combination, I have written more about it in intermittent fasting with bone broth and I have also discussed it with Dr. Oz in this conversation about intermittent fasting for weight loss. What You Eat: The Food List I get asked all the time for the food list, so let me give it to you in plain terms. On feeding days, you are building plates around protein, non-starchy vegetables, and healthy fats, with bone broth as a daily anchor. On mini-fasting days, bone broth does most of the work. Foods you will be enjoying Protein. Grass-fed beef, pasture-raised poultry, wild-caught fish, eggs, and bison are the foundation. Aim for a palm-sized portion at each main meal. Non-starchy vegetables. Leafy greens, cruciferous vegetables, asparagus, peppers, cucumbers, zucchini, mushrooms, tomatoes. Generous portions. Aim for at least half your plate. Healthy fats. Avocado, olive oil, coconut oil, ghee, and small amounts of nuts and seeds. Fat is not the enemy on this program. It supports satiety and hormone production. Bone broth. At least one cup daily, ideally more. This is the daily anchor. You can sip it warm in a mug, use it as a base for soups, or drink a cup as part of your breakfast routine. Low-glycemic fruits in moderation. Berries, apples, citrus. Save these for once or twice a day, not all-day grazing. Foods you will be skipping for 21 days Grains. This includes wheat, rice, oats, corn, and gluten-free grains. The 21-day window is not forever. You may add some grains back during the maintenance phase. Legumes. Beans, lentils, peanuts. Same logic as grains. Dairy. With the exception of ghee, which is clarified butter and tolerated by most people. Dairy comes back as an option during reintroduction. Refined sugar and artificial sweeteners. The fewer hidden sugars in your day, the more responsive your metabolism will be. Processed seed oils. Soybean oil, corn oil, canola oil. These are pro-inflammatory and undermine the work you are doing. Alcohol. For the 21 days, alcohol is off the menu. It interferes with fat metabolism and disrupts sleep, both of which matter for your results. On the mini-fasting days, your day looks simple. Three to six cups of bone broth, optionally with a small protein-based snack like a hard-boiled egg, a few slices of deli meat with no added sugar, or a couple of tablespoons of nuts if you genuinely need it. The simplicity is part of the point. You are giving your digestive system a break and letting the bone broth do its work. If you want a starting point for sourcing high-quality bone broth, the Dr. Kellyann bone broth collection has options for every preference. My Classic Chicken Bone Broth is the most popular and the easiest to weave into daily life. You can absolutely make your own bone broth, and I have shared my Instant Pot recipe for anyone who wants to do that. Most of the women in my practice end up doing both — making their own when they have time and stocking high-quality store-bought options for everything else. What to Expect: Results, Timeline, and What Is Realistic I want to give you the honest picture, not the marketing version. Here is what the published clinical research showed, and here is what I see in my practice. The clinical trial found that participants lost an average of about 15 pounds over 8 weeks, with a 6.3 cm reduction in waist circumference and 2.6 cm reduction in sagittal abdominal diameter1. In my practice, the most successful people on the 21-day Bone Broth Diet have lost up to 15 pounds and 4 inches from their waist in just 21 days. Results vary based on your starting point, how closely you follow the program, your age, your hormonal stage, and a dozen other factors. People with more to lose typically lose more in absolute terms. People who are already lean tend to see results in measurements and energy rather than dramatic scale changes. A general week-by-week framework Week one is adaptation. The first two to three days are when most people experience the most adjustment. You may notice some hunger, occasional headache, or fatigue as your body shifts from running on quick-burning carbs to burning fat. This is normal and short-lived. By the end of week one, most people report better energy, less bloating, and improved sleep. Week two is momentum. Your body has adapted. Waist circumference is usually the first place people notice visible change. The scale starts moving more consistently. Mini-fasting days feel manageable instead of difficult. Cravings have usually decreased significantly by this point. Week three is consolidation. This is where the real metabolic and aesthetic changes show up. Many of my patients tell me their skin looks better. Their clothes fit differently. Their energy is more even throughout the day. The scale may show a slowdown in week three, but body composition is often still shifting in your favor. Why muscle preservation matters Most weight-loss approaches cause you to lose muscle along with fat. That is a problem. Muscle is what keeps your metabolism running, supports your bones, and protects you against the gradual decline most people experience as they age. The clinical trial of the Bone Broth Diet specifically documented fat loss with muscle preservation1. This matters for long-term success. The independent research on protein intake during weight loss confirms this pattern. A 2024 systematic review and meta-analysis in Clinical Nutrition ESPEN found that adults with overweight or obesity who increased their protein intake during weight loss were significantly better at preserving muscle mass than those who did not5. The minimum protein intake associated with muscle preservation was 1.3 grams per kilogram of body weight per day, which is exactly the territory the Bone Broth Diet falls into on feeding days. Energy and skin Many customers report energy improvements within the first week of the program. The bloating that comes from grains, dairy, and processed foods often resolves quickly once those foods are removed. Skin improvements typically take 14 to 21 days to become visible, since skin turnover is a slower process. Research suggests that the amino acid profile of bone broth, particularly glycine, may support skin and connective tissue. Many customers report glowing skin by the end of the 21 days, though I would not promise it. If you want to see what real customer journeys on the Bone Broth Diet look like, Brock’s story and Ben’s 22-pound transformation are honest accounts of what changed for them. Is the Bone Broth Diet Safe? The published clinical trial found that the Bone Broth Diet was safe and well-tolerated in healthy adults with obesity, with no serious adverse events reported during the 8-week study1. That is the most rigorous evidence we have on safety, and it is consistent with what I have seen in clinical practice for over a decade. Common transient side effects I want to be honest about what some people experience during the first few days, because being prepared for it makes it easier to push through. Mild hunger during the first two to three days. This is normal as your body adjusts to the 5:2 structure. It typically resolves by the end of week one. Occasional headache during the adaptation period. Often related to changes in sodium and electrolytes. Bone broth itself helps with this since it provides natural sodium and minerals. Some fatigue in the first few days as your body shifts to burning fat for fuel. This usually transitions into improved, more stable energy by mid-week one. Mild digestive shifts as the gut adjusts to a higher-protein, higher-vegetable, lower-carbohydrate intake. None of these are serious, and they all typically resolve within the first week. But if you experience anything that feels significant or persistent, talk to your healthcare provider. Who should not do the Bone Broth Diet I am a naturopathic physician, and I am also a realist. This program is not for everyone, and there are specific people I would ask to talk to their healthcare provider before considering it. Women who are pregnant or breastfeeding. This is not the right time for a structured weight-loss program. Your body needs steady, abundant nourishment. People with active eating disorders or a history of disordered eating. Any structured eating program can be a trigger. The right step here is working with a mental health professional first. People on medications that require precise food timing, especially diabetes medications and blood thinners. The mini-fasting days change food timing, and medication dosing may need adjustment by your prescribing physician. People with chronic kidney disease. The higher protein intake on feeding days needs medical guidance in this population. Anyone with a serious medical condition. Talk to your doctor first. The Bone Broth Diet is a tool, not a substitute for medical care. On the bone broth quality question Some critics raise concerns about heavy metals or contaminants in bone broth, particularly broth made from unknown sources. The most authoritative recent review of bone broth from Mayo Clinic published in 2025 in Digestive Diseases and Sciences looked at the nutritional profile and clinical applications of bone broth in depth and found that the amino acid and mineral content support a meaningful role in supporting gut barrier integrity2. The practical reality is that the quality of your bone broth matters. Commercial bone broth that is properly sourced and tested is safer than home-made broth from unknown bones. I formulated my own bone broth line for exactly this reason. Quality of source, simmer time, and testing all matter. And to be clear, this is a 21-day structured program, not an extreme fast. It is not a juice cleanse. It is not water-only fasting. It is not unsupervised long-term restriction. You are eating real food on five days a week, and the two mini-fasting days are anchored by bone broth, which is itself nourishing food. This is one of the safer structured weight-loss approaches available. Bone Broth Diet vs. Other Approaches I get this question all the time. Should I do the Bone Broth Diet or keto? Should I do this or my regular intermittent fasting? Let me walk through how the Bone Broth Diet compares to the most common alternatives my patients ask about. Bone Broth Diet vs. keto Both approaches are lower in carbohydrates than a standard American diet. The Bone Broth Diet is not strictly ketogenic. It includes more vegetables and low-glycemic fruits than a true ketogenic diet typically does, and the 5:2 fasting structure is what drives much of the metabolic effect. Keto has no fasting structure built in. The Bone Broth Diet uses bone broth as a daily anchor for amino acid intake and gut support, which keto does not specifically prioritize. For most women in midlife, I find the Bone Broth Diet structure is more sustainable than long-term strict ketosis. Bone Broth Diet vs. traditional intermittent fasting Same 5:2 backbone, very different experience. Traditional intermittent fasting on a fasting day usually means water, coffee, and sometimes a small amount of food. The Bone Broth Diet replaces that empty-calorie window with bone broth, which provides amino acids, minerals, and electrolytes during the fasting window. People often find the Bone Broth Diet much more sustainable than water-only fasting precisely because the bone broth softens the experience of the fasting days. Bone Broth Diet vs. the 5-Day Cleanse and Reset. My 5-Day Cleanse and Reset is a shorter, lower-commitment program focused on gut health and inflammation. It is designed as a fast win. The Bone Broth Diet is a deeper 21-day transformation that includes weight loss as a primary outcome. Many women use the Cleanse and Reset as an entry point and then move to the Bone Broth Diet if they want a fuller transformation. Bone Broth Diet vs. the 10-Day Belly Slimdown. The 10-Day Belly Slimdown is gut and bloat-focused, with a shorter 10-day commitment. The Bone Broth Diet is longer and deeper, designed for more significant body composition change. Both share the bone broth foundation. Bone Broth Diet vs. a bone broth cleanse There is some confusion in search results around "bone broth cleanse" terminology. A bone broth cleanse usually implies a fully liquid program with bone broth as the only intake for a stretch of days. The Bone Broth Diet is not that. It is a structured program with real food on feeding days. If you have seen "bone broth cleanse" content elsewhere and thought it sounded extreme, that is because much of it is. The Bone Broth Diet is the sustainable, evidence-based alternative. Common Questions Before You Start Before the full FAQ section below, let me address a handful of the questions I hear most often when someone is making the decision to start. Can I do this if I am vegetarian? The Bone Broth Diet is built around animal protein and bone broth, so a strictly vegan version is not possible. But many vegetarians do an adapted version successfully. I have written specifically about how to adapt the Bone Broth Diet if you are vegetarian, and the short version is yes, with thoughtful protein substitutions and a vegetable-based broth as an alternative. Can I exercise while doing this? Yes, and gentle to moderate movement is encouraged. Walking, yoga, light strength training, and stretching all work well. I would not recommend pushing into very intense training during week one when your body is still adapting. Listen to your body. If you feel strong, train. If you feel tired, rest. Can I drink coffee? Yes, in moderation. One to two cups per day is fine, ideally with breakfast or before noon to support your natural cortisol rhythm. Avoid loading it up with cream and sugar. Black coffee, or coffee with a small splash of unsweetened nut milk, is the move. How is this different from the book? The Bone Broth Diet was first published as a book and has been refined and updated as I have worked with thousands of patients and customers. The current program reflects everything I have learned. The book is still a wonderful resource and gives you the philosophy behind the program. The program itself, with the most current meal plans, recipes, and bone broth pairing, lives on my site. How to Start If you have read this far, you are clearly considering doing this. Here is how I would start if I were sitting across from you in my office. Pick a start date. Choose a Monday or Tuesday so the first three days of adaptation happen during the work week. Avoid starting right before a major social event or a vacation. Clear your kitchen of obvious obstacles. Foods you know are going to call your name during the first few days, get them out of sight or out of the house. You will thank yourself. Stock up on the basics. Protein for the week, plenty of vegetables, healthy fats, a good supply of bone broth, and a few low-glycemic fruits. Plan to grocery shop twice during the 21 days. Pick up your bone broth. You can make it yourself or buy quality, well-sourced broth. Either works. Plan for at least 5 to 7 cups per week. Track how you feel, not just the scale. Keep a notebook or a simple app where you note energy, sleep, digestion, mood, waist measurement, and how your clothes fit. The scale is only one signal. Commit to 21 days. Not 21 days minus the weekend at the cabin. Not 21 days unless something comes up. Twenty-one days, fully. That is where the transformation lives. If you want the full program with the day-by-day meal plan, the complete recipe library, the shopping lists, and everything mapped out so you do not have to think about it, the Bone Broth Diet program has all of that built in. The 21-Day Bone Broth Diet Bundle includes everything you need to begin. And if you want a smaller starting point, my 7-day bone broth lifestyle meal plan is a lower-commitment way to test the waters first. Choosing Your Bone Broth: Formats, Flavors, and What I Recommend I get asked all the time which of my bone broths to start with, and the honest answer is that it depends on how you want to use them. Some women want a savory mug they can sip while making dinner. Others want a quick concentrate they can stir into hot water on a busy morning. Some are doing the full 21-day Bone Broth Diet and want a variety pack so they do not get bored. Let me walk you through how the product line is structured and what I would recommend based on how you want to weave bone broth into your life. Start by choosing your format My bone broth comes in three main formats, and each fits a different lifestyle. There is no wrong choice. Pick the one you will actually use. Concentrates and frozen broths. These are the closest thing to a homemade simmered broth. You warm them up, sip from a mug, or use them as a base for soups and pan sauces. My Classic Chicken Bone Broth and Classic Beef Bone Broth are the foundation of the line. If you are doing the 21-day program, these will be the workhorses in your fridge. Ready-to-drink liquid broths. Shelf-stable, no preparation, perfect for on-the-go life. Pour into a mug, microwave, sip. The Classic Beef Low-Sodium Liquid Broth, French Onion Liquid Broth, and Thai Lemongrass Liquid Broth are designed for the busy person who wants the benefits of bone broth without thinking about it. These are also the easiest option to keep at your desk or in your bag. Powders and capsules. For travel, for skipping breakfast, for adding into smoothies and shakes. My Bone Broth Protein in Vanilla is the cleanest collagen-rich protein source you can stir into a glass of nut milk in ten seconds. The Bone Broth Capsules are the simplest possible way to keep the daily habit going when you are traveling or have a packed week. Different format, same amino acid profile. Then choose your flavors I created the flavor range because I wanted bone broth to fit into real life, not just sit in the back of the fridge. Variety is what keeps people drinking bone broth daily for years. Here is how the flavor profiles break down. The savory foundation. Classic Chicken and Classic Beef are clean, traditional, and the most versatile. These are what I would start a new customer on. Drink them as is, use them as a soup base, cook your vegetables in them. The elevated flavors. Roasted Rosemary Chicken is herbal and warming. French Onion tastes like a bistro soup in a mug. Greek Lemon Chicken is bright and citrusy, my answer for when you want bone broth but you are tired of the deeper savory profiles. Homestyle Mushroom is earthy and umami-rich, particularly satisfying on the mini-fasting days when you want depth without heaviness. The bolder, more adventurous flavors. Thai Lemongrass is bright and aromatic with a hint of heat. Sriracha Chicken has real kick and is a favorite among people who want something more lively in the afternoon. Ramen Beef delivers that deep, rich ramen-shop flavor at home. These are the ones to reach for when your taste buds are bored. The plant-based option. My Vegan Garden Vegetable Broth is for vegetarian and vegan customers, and also for anyone who wants a lighter, plant-forward broth option on certain days. It does not contain the collagen amino acids that bone broth does, but it is a nourishing, clean broth that fits the same routine. The protein powders. My bone broth protein powders are designed for shakes, smoothies, and dessert-style applications. Vanilla is the most versatile and pairs with almost anything. Chocolate is the customer favorite for chocolate shakes and bone broth hot chocolate. Salted Caramel is the one for when you want dessert without the dessert. All three deliver the same collagen-rich amino acid profile as my savory broths, just in a sweet format. What I would recommend based on where you are If you are new to bone broth. Start with Classic Chicken or Classic Beef. Drink one cup daily for two weeks. See how you feel. Most people notice better digestion, more even energy, and improved sleep within that window. If you are doing the full 21-day Bone Broth Diet. The 21-Day Bone Broth Diet Bundle includes everything you need to begin, and the 21-Day Assorted Bundle gives you five flavors so you do not get bored. Variety is what carries you through three weeks. Boredom is the silent killer of any structured program. If you travel often or skip breakfast. The Bone Broth Protein powders or the Bone Broth Capsules will keep your daily habit alive when life gets in the way. The powders also double as a fast breakfast when blended into a smoothie. If you want the full range. The bone broth bundles collection is where I have grouped my most popular pairings. Building your own bundle of two classic flavors and two elevated flavors is what I recommend to my customers who want their daily bone broth practice to feel like something to look forward to, not a chore. Frequently Asked Questions What is the Bone Broth Diet in simple terms? The Bone Broth Diet is a 21-day program that pairs five-day-a-week portion-controlled meals built around protein, vegetables, and healthy fats with two non-consecutive mini-fasting days each week. Bone broth is the daily anchor across the entire program. The diet was tested in a peer-reviewed clinical trial published in 20251. How quickly will I see results on the Bone Broth Diet? Most people notice changes within the first week, particularly in bloating, energy, and how their clothes fit. Visible body composition changes typically become clear by the end of week two. The published clinical trial documented an average weight loss of about 15 pounds and 6.3 cm waist circumference reduction over 8 weeks1. Many customers see similar results within the 21-day program. Results vary based on starting point and adherence. Is the Bone Broth Diet safe for older adults? The clinical trial included adults up to age 65 and found the program was safe and well-tolerated1. For adults over 65, the program can still be appropriate but I always recommend a conversation with your healthcare provider first, especially if you take medications or have any chronic health conditions. Adequate protein intake, which the Bone Broth Diet supports, is particularly important for muscle preservation in older adults5. Can I do the Bone Broth Diet while taking medication? It depends entirely on the medication. The mini-fasting days change your food timing, which can affect how some medications are absorbed or how their dosing should be adjusted. Diabetes medications, blood thinners, blood pressure medications, and thyroid medications are the most important ones to discuss with your prescribing physician before starting. Never adjust your medication on your own. Talk to your doctor first. How much bone broth do I need to drink on the Bone Broth Diet? On feeding days, aim for at least one to two cups of bone broth daily. On mini-fasting days, plan for three to six cups distributed throughout the day. The bone broth is doing real work in this program, providing amino acids and minerals that support the fasting window6. Will I lose muscle on the Bone Broth Diet? The clinical trial specifically documented fat loss with muscle preservation across the 8-week study period1. The high-protein feeding days are designed to protect muscle mass during weight loss, and the independent research on protein intake during weight loss supports this approach. The 2024 meta-analysis in Clinical Nutrition ESPEN found that protein intakes of at least 1.3 grams per kilogram of body weight per day significantly preserved muscle mass during weight loss5. What happens after the 21 days on the Bone Broth Diet? Reintroduction is the key phase that follows the 21 days. You gradually add back foods you eliminated, one category at a time, paying close attention to how each food makes you feel. Many people discover sensitivities they never knew they had. I have written specifically about reintroducing foods after the 21-day Bone Broth Diet to walk through this phase. Many people also continue with bone broth as a daily habit indefinitely. Can I do the Bone Broth Diet during perimenopause or menopause? Yes, and many women find the Bone Broth Diet especially helpful during perimenopause and menopause because the high-protein structure supports muscle preservation at exactly the life stage when muscle loss is accelerated. The 5:2 structure can be modified if needed to honor your energy levels and hormonal rhythms. If you are deep in perimenopausal symptoms, going more gradually or starting with the 5-Day Cleanse and Reset first may serve you better. Is the Bone Broth Diet the same as a bone broth fast? No. A bone broth fast usually means consuming only bone broth for an extended period of days, which is a much more restrictive approach. The Bone Broth Diet is a structured 21-day program with real food on five days each week and bone broth as the anchor across all 21 days. The Bone Broth Diet is sustainable and supported by clinical research1. An extended bone broth fast is not something I would recommend for most people. Can I drink alcohol on the Bone Broth Diet? I ask people to skip alcohol for the full 21 days of the Bone Broth Diet. Alcohol interferes with fat metabolism, disrupts sleep, increases inflammation, and undermines almost every benefit you are working toward. It is only 21 days. Most people find that by the end of the program they have a different relationship with alcohol anyway, and many choose to keep it minimal or skip it entirely going forward. Where to Start Today If you take one thing from this guide, let it be this. The Bone Broth Diet is not a fad and it is not magic. It is a structured 21-day program with real food, a fasting framework that respects how the body actually works, and a daily bone broth practice that supports the gut, the metabolism, and the body’s nutritional needs during a transformation window. It has been tested in a peer-reviewed clinical trial, and the published results are meaningful. The trial documented an average of about 15 pounds of weight loss with fat reduction, muscle preservation, improved metabolic markers, and a positive safety profile, all over 8 weeks. Twenty-one days is the right length for a transformation to take root. Pick your start date, plan your food, get your bone broth supply ready, and commit. If you want the full program with the meal plan, recipes, and step-by-step guidance, the Bone Broth Diet program is right here. If you want a shorter starting point, the 5-Day Cleanse and Reset is a wonderful on-ramp. Either way, you have the science behind you and a real protocol to follow. Start there. References 1. Doma KM, Moulin M, Al-Wahsh H, Guthrie N, Crowley DC, Lewis ED. An open-label clinical trial to investigate the safety and efficacy of a bone broth diet on weight loss in adults with obesity. Clin Nutr Open Sci. 2025;61:231-240. (Funded by Veyl Ventures LLC; conducted by KGK Science Inc., an independent clinical research organization; ClinicalTrials.gov NCT05740670.) Available at: https://www.sciencedirect.com/science/article/pii/S2667268525000488 2. Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Dig Dis Sci. 2025;70(6):1951-1961. Available at: https://pubmed.ncbi.nlm.nih.gov/40180691/ 3. Semnani-Azad Z, Khan TA, Chiavaroli L, et al. Intermittent fasting strategies and their effects on body weight and other cardiometabolic risk factors: systematic review and network meta-analysis of randomised clinical trials. BMJ. 2025;389:e082007. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12175170/ 4. Amorim T, Kumar NGV, David NL, et al. Methionine as a regulator of bone remodeling with fasting. JCI Insight. 2024;9(11):e177997. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11383369/ 5. Kokura Y, Ueshima J, Saino Y, Maeda K. Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis. Clin Nutr ESPEN. 2024;63:417-426. Available at: https://www.sciencedirect.com/science/article/abs/pii/S2405457724001761 6. Soh J, Raventhiran S, Lee JH, Lim ZX, Goh J, Kennedy BK, Maier AB. The effect of glycine administration on the characteristics of physiological systems in human adults: A systematic review. GeroScience. 2024;46(1):219-239. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10828290/ These statements have not been evaluated by the Food and Drug Administration. Dr. Kellyann products and programs are not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Many customers report results consistent with those described in this article, and individual experiences differ based on starting point, adherence, age, hormonal status, and other factors. Consult your healthcare provider before starting any new dietary program, especially if you are pregnant, nursing, taking medication, or have a medical condition.  

After two decades of practice, here is what I can tell you with certainty. The gut is not just where digestion happens. It is the foundation underneath most of the other things people come to me for. Energy. Skin. Mood. Hormones. Weight. Immunity. Sleep. When the gut is well, most of the rest of the body has the support it needs to function. When the gut is struggling, almost nothing else works the way it should. This guide is about what gut health actually is, why it matters so much more than most people realize, what science tells us about supporting it, and the practical daily habits that make the biggest difference. By the end you will have a clear, evidence-based understanding and a real action plan, not buzzwords. What Gut Health Actually Means "Gut health" gets used as a buzzword, so let me define what we are actually talking about. Gut health refers to the integrated function of the entire digestive system, from the mouth through the small and large intestines. It includes the integrity of the intestinal barrier, the composition and diversity of the microbiome, the efficiency of digestion and nutrient absorption, the gut’s immune function, and the gut-brain communication that influences mood and cognition. When all of these functions are working well, digestion is easy and predictable, you absorb the nutrients from your food, your immune system is calm and responsive, your mood is steady, your skin is clear, your energy is even, and the dozens of other downstream functions the gut influences are running smoothly. When any of these gut functions break down, the downstream effects show up in places that often do not feel like they are related to the gut at all. The Three Pillars of Gut Health When I talk about gut health with patients, I find it helpful to break it down into three pillars. These are not separate systems. They influence and depend on each other. But understanding them separately makes the path forward clearer. Pillar one: the intestinal barrier The intestinal barrier is a single-cell-thick lining that runs through your entire digestive tract. It is the most important and most underappreciated structure in your body. This thin layer of cells, held together by tight junctions, decides what passes from your digestive tract into your bloodstream. Nutrients pass through. Bacteria, toxins, undigested food particles, and inflammatory triggers do not. When the barrier is working well, you are protected. When the barrier becomes compromised, what the research community calls intestinal hyperpermeability, the cascade of problems begins. A 2024 review in Clinical and Experimental Medicine published by researchers at Jagiellonian University Medical College in Poland walks through the specific mechanisms by which the intestinal barrier becomes damaged and the dietary and lifestyle strategies that may support its repair2. Pillar two: the microbiome Your gut contains trillions of bacteria, fungi, archaea, and viruses, collectively called the microbiome. The microbiome is genuinely a separate ecosystem, with more genetic material than your own human cells. It manufactures vitamins, breaks down fiber into short-chain fatty acids that nourish the gut lining, regulates the immune system, communicates with the brain through the vagus nerve and the chemicals it produces, and shapes how you absorb and respond to food. A diverse, well-fed, balanced microbiome is one of the strongest predictors of overall health that we can currently measure. I have written more on the microbiome specifically in why you need to protect your microbiome and making your gut bugs happy. Pillar three: the gut-brain axis The gut and the brain are in constant communication through the vagus nerve, the immune system, and the chemicals that the microbiome produces. About 90 percent of your serotonin, the neurotransmitter most associated with mood regulation, is actually produced in the gut. The gut-brain axis is why people with chronic gut symptoms often also experience anxiety, low mood, brain fog, and sleep disruption. And it is why when you fix the gut, those other symptoms often improve too. I have written more on the gut-brain connection for anyone who wants to explore that further. What Damages Gut Health The same modern conveniences that make life easier are surprisingly hard on the gut. None of this is meant to make anyone feel guilty. It is just the truth about what is happening when the gut struggles, and being honest about it is the first step in fixing it. A 2024 review published in Clinical and Experimental Medicine documents the most significant factors that compromise the intestinal barrier and disrupt the microbiome2. They include the following. Ultra-processed foods and the additives and emulsifiers they contain. The food itself is the most consistent driver of gut dysfunction in the modern diet. Chronic stress. The gut is exquisitely sensitive to stress hormones. Long-term stress disrupts microbiome composition and damages the intestinal barrier. Alcohol, particularly in regular or heavy use. Alcohol directly damages the intestinal lining and disrupts the microbiome. Antibiotics. Necessary when truly indicated, but each course of antibiotics reduces microbiome diversity, sometimes significantly. Recovery takes weeks to months. NSAIDs and certain other medications. Frequent use of ibuprofen and similar drugs damages the intestinal lining over time. Poor sleep. The microbiome has its own circadian rhythm. Disrupted sleep disrupts gut health. A diet low in fiber and plant diversity. The microbiome eats fiber. Without enough variety, microbial diversity declines. Excessive sugar intake. Feeds the wrong bacteria and disrupts the balance. Environmental toxins, pesticides, and certain food preservatives. If any of this is sounding familiar, you are not alone. Most adults in modern life have a few of these factors operating at any given time. The point of identifying them is not blame. It is to understand that gut health is largely modifiable, often dramatically so. For more on the most common gut-damaging foods, I have a piece on common foods that cause digestive distress that walks through the practical food side. What Leaky Gut Actually Is "Leaky gut" is one of those terms that has moved from clinical literature into popular wellness, and along the way it has picked up some confusion. Let me give you the straight clinical answer. Leaky gut, more accurately called intestinal hyperpermeability or increased intestinal permeability, refers to a measurable condition in which the tight junctions between the cells lining your gut become loose. When this happens, substances that should be kept inside the digestive tract, including bacterial fragments, undigested proteins, and inflammatory compounds, can pass into the bloodstream where they trigger immune and inflammatory responses. This is a documented phenomenon that is measured in clinical research using validated probe molecules and other diagnostic methods2. The research community accepts that intestinal hyperpermeability exists and is associated with a range of conditions, including inflammatory bowel disease, irritable bowel syndrome, celiac disease, certain autoimmune conditions, and possibly some metabolic and neurological conditions. What is still being clarified is the precise role intestinal permeability plays as a cause versus a consequence in different conditions, and the most effective interventions for restoring barrier function. Common symptoms people describe when their gut barrier is compromised include bloating, gas, food sensitivities that seem to come out of nowhere, fatigue, brain fog, skin issues, joint stiffness, and unexplained inflammation. None of these are diagnostic by themselves. But when several of them appear together, particularly after a known gut-disrupting event like a course of antibiotics or a period of high stress, the gut barrier is worth supporting. I have a deeper piece on understanding leaky gut syndrome for anyone wanting to go further. The Foundational Habits That Support Gut Health Before anything else, before any supplements or specialty products, the foundational habits are what move the needle most. These are not glamorous. They are also the most powerful. If you do nothing else from this article, do these. Eat real food The single biggest thing you can do for your gut is to shift the bulk of your diet toward minimally processed real food. Whole vegetables, quality protein, fruits, nuts, seeds, beans if you tolerate them, fermented foods, and bone broth. The fewer ultra-processed foods in your week, the better your gut will function. You do not have to be perfect. You just have to be moving consistently in the right direction. Diversify your plants The microbiome eats fiber, and different microbes prefer different kinds of fiber. The single best dietary marker for microbiome diversity is the number of different plant foods you eat in a week. The current research suggests that 30 different plant species per week is a strong target. Plants count: vegetables, fruits, nuts, seeds, herbs, spices, beans, whole grains if you tolerate them. A handful of different colors of bell peppers, a variety of leafy greens, a few different berries, herbs in your cooking. Diversity is the key. Add fermented foods Fermented foods like sauerkraut, kimchi, yogurt, kefir, and miso deliver live beneficial bacteria along with the metabolites those bacteria produce. Daily small amounts of fermented food are one of the most consistently helpful additions in my practice. I have a piece on adding fermented foods for gut health that goes deeper into the practical side. Include bone broth daily I will say more about this in the next section, but a daily cup of bone broth is one of the simplest gut-supportive habits. The amino acids in bone broth, especially glycine and glutamine, are the building blocks the body uses to maintain and repair the intestinal lining1. Sleep Sleep is gut health. Aim for 7 to 9 hours per night with a consistent schedule. Poor sleep disrupts the microbiome’s own circadian rhythm and damages the intestinal barrier. If your sleep is bad, that is the first thing to address, not a probiotic. Manage stress The gut-brain axis means stress shows up in the gut almost immediately. Walking, breath work, meditation, time outside, anything that reliably brings your nervous system down. This is not optional. Chronic stress will undo every other gut-supportive habit if you do not address it. Move your body daily Regular moderate movement improves microbiome diversity, supports gut motility, and reduces stress. A daily walk is one of the most underrated gut interventions there is. I have a longer piece on 8 tips to reset your gut and how to improve gut health that walk through the same foundations in more practical detail. Why Bone Broth Is Central to Gut Healing There is a reason bone broth has been associated with healing and recovery in nearly every traditional culture in the world. The science is now catching up with what traditional wisdom has known for a long time. Bone broth provides the specific nutritional building blocks the gut needs to maintain and repair itself. A 2025 review published in Digestive Diseases and Sciences by researchers at the Mayo Clinic specifically examined how bone broth nutrients support the gut barrier in health and disease1. The mechanism is clear. The amino acids in bone broth, particularly glycine, proline, hydroxyproline, and glutamine, are directly involved in maintaining and repairing the intestinal lining. Glycine has documented anti-inflammatory properties and supports the mucosal layer that protects the gut wall. A 2024 systematic review in GeroScience examined the effects of glycine administration on multiple physiological systems and confirmed its supportive role in inflammation regulation, cellular protection, and sleep3. Glutamine is the primary fuel source for the cells lining the small intestine. When the gut lining is depleted or damaged, glutamine demand increases. Bone broth provides both of these amino acids in their natural food matrix. In practical terms, adding a daily cup of bone broth to your routine is one of the most efficient gut-supportive habits you can adopt. It pairs naturally with fermented foods and a fiber-rich, plant-diverse diet to form the foundation of daily gut nourishment. Many of my patients report noticeable improvements in digestion, bloating, and food tolerance within two to three weeks of daily bone broth. I have written more specifically on bone broth and gut health for anyone wanting to go deeper. Prebiotics, Probiotics, and Postbiotics You will hear these three terms a lot in any conversation about gut health. They are not interchangeable. Here is what each actually does. Probiotics Probiotics are live beneficial bacteria that may add to or temporarily support the microbial communities in your gut. They come from fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso, and from supplements. The honest truth about probiotic supplements is that the research is mixed. Some strains have documented benefits for specific conditions. Many products on the market have unclear or unproven strain-level effects. If you are going to take a probiotic supplement, choose one with researched strains and trust the food forms of probiotics first. Fermented foods are usually the better path. Prebiotics Prebiotics are the fibers and compounds that the beneficial bacteria in your gut eat. The microbiome is only as healthy as what you feed it. Prebiotics come from a wide variety of plant foods: onions, garlic, leeks, asparagus, artichokes, oats, apples, bananas, flax seeds. A diverse plant-rich diet is naturally rich in prebiotics. Most people would benefit more from increasing their prebiotic intake from food than from taking a probiotic supplement. Postbiotics Postbiotics are the compounds that the gut microbes produce when they ferment fiber. Short-chain fatty acids like butyrate are the most important examples. Butyrate is the primary fuel for the cells lining the colon and has powerful anti-inflammatory effects. You do not eat postbiotics directly. You support them by feeding the microbes that produce them, which means eating enough fiber and a diverse range of plants. I have a piece on prebiotics and probiotics for a healthy gut microbiome that walks through the practical application in more detail. Gut Health, Skin, Energy, and Mood I want to spend a moment on why the downstream effects of gut health matter so much, because this is where the foundation of the whole article comes together. Gut and skin What shows up on the skin is often what is happening in the gut. The gut-skin axis is a real phenomenon. When the gut is inflamed, the skin is often inflamed. When the gut barrier is compromised, skin conditions like acne, rosacea, and eczema can flare. When the gut heals, the skin often clears. I have a dedicated piece on gut health and skin for anyone whose primary concern is the skin side of this equation. Gut and energy Your energy depends on how well you absorb nutrients from your food, on the systemic inflammatory load your body is carrying, and on the gut-brain communication that regulates mitochondrial function. All three of these are downstream of gut health. When my patients describe persistent low energy that is not explained by sleep or thyroid issues, gut health is the next place I look. Gut and mood About 90 percent of the body’s serotonin is produced in the gut. The microbiome produces neurotransmitter precursors. The vagus nerve carries gut signals directly to the brain. When the gut is struggling, mood often struggles. When the gut is supported, mood often follows. This is not a substitute for proper mental health care when that is needed. But the gut piece of mood regulation is real and underappreciated. Gut and hormones The gut microbiome contains specific bacteria that metabolize estrogen, sometimes called the estrobolome. Disruption of the estrobolome contributes to the hormonal imbalances many women experience in perimenopause and beyond. Supporting gut health is part of supporting hormonal balance. Programs and Tools That Reset the Gut For some people, daily habits are enough. For others, especially those coming off a long period of poor habits, illness, antibiotics, or chronic stress, a more structured reset is helpful. Here are the approaches I use in my own practice. The 5-Day Cleanse and Reset A short, focused 5-day reset designed to give the digestive system a break, reduce inflammation, and reset eating patterns. The 5-Day Cleanse and Reset is the entry point I most often recommend for someone who wants to feel a quick improvement and reset their baseline. This is not a juice cleanse or an extreme restriction. It is a structured short-term program with real food. The 10-Day Belly Slimdown A 10-day gut-and-bloat focused program. The 10-Day Belly Slimdown is for the person whose main symptom is bloating and digestive discomfort, and who wants a slightly longer commitment than the 5-day reset. The 21-Day Bone Broth Diet A 21-day program that combines intermittent fasting with daily bone broth and a real-food eating plan. The Bone Broth Diet is the deeper transformation. The 2025 clinical trial of the program documented significant improvements in waist circumference, glucose, triglycerides, and quality of life4, and the 5:2 intermittent fasting structure gives the digestive system regular periods of metabolic rest. A 2025 BMJ network meta-analysis confirms that fasting strategies like the 5:2 framework produce significant cardiometabolic benefits in trials of 24 weeks or more5. Daily bone broth as the anchor Whether or not you do a structured program, daily bone broth is the simplest and most consistent gut-supportive habit you can adopt. My bone broth collection is what I recommend, with Classic Chicken as the easiest starting point. For travel or busy days, the Bone Broth Capsules keep the habit going. And for a morning shake or smoothie, the Bone Broth Protein powder delivers the same amino acid profile in a convenient form. Frequently Asked Questions How long does it take to heal the gut? It depends on the starting point. For most people with mild gut symptoms, noticeable improvements happen within 2 to 4 weeks of consistent gut-supportive habits. More significant gut damage from long-term antibiotic use, chronic stress, or established dysbiosis can take 3 to 6 months or longer to fully address. The intestinal lining itself replaces its cells about every 5 to 7 days, which is why dietary changes can produce noticeable shifts quickly. What are the signs of an unhealthy gut? Common signs include frequent bloating, gas, indigestion, constipation or diarrhea, unexplained fatigue, brain fog, skin issues, recurrent infections, food sensitivities that come on suddenly, irregular sleep, low mood, and joint stiffness. Any one of these alone is not diagnostic, but when several appear together, particularly after a known gut-disrupting event like antibiotics or a period of high stress, it is worth giving the gut focused attention. Can leaky gut be reversed? Yes, in most cases. The intestinal lining replaces itself rapidly, so providing the right nutritional building blocks and removing the triggers that are damaging the barrier allows healing to happen. A 2024 review documents the dietary and lifestyle strategies most supported by current research2. The amino acids in bone broth, particularly glycine and glutamine, are central to this restorative process1. Is bone broth good for gut health? Yes. A 2025 Mayo Clinic review specifically documented how bone broth nutrients support the gut barrier1. The amino acids glycine, proline, hydroxyproline, and glutamine, all abundant in bone broth, are directly involved in maintaining and repairing the intestinal lining. Do I need a probiotic supplement? Not necessarily. Most people benefit more from regular consumption of fermented foods like sauerkraut, kimchi, kefir, and yogurt than from probiotic supplements. Probiotic supplements have a place after antibiotic use, during travel, or for specific conditions where research supports particular strains. But they are not a replacement for the foundational habits of fiber-rich eating, fermented foods, and bone broth. How many different plants should I eat each week? The current research suggests that 30 different plant species per week is a strong target for microbiome diversity. This sounds like a lot but it adds up quickly when you count herbs, spices, different colors of vegetables, varieties of fruit, nuts, seeds, beans, and grains if you tolerate them. Keeping a list for a week can be eye-opening. Can stress really damage my gut? Yes, and quickly. Chronic stress disrupts microbiome composition, compromises intestinal barrier function, slows gut motility, and changes how the body produces and uses neurotransmitters in the gut2. Stress management is not optional in gut health. It is foundational. What is the gut-brain connection? The gut and brain are in constant two-way communication through the vagus nerve, the immune system, and the chemicals the microbiome produces. About 90 percent of the body’s serotonin is produced in the gut. This is why gut health influences mood, anxiety, and cognitive function, and why those things in turn influence gut function. Does intermittent fasting help gut health? Yes, in most people. Giving the digestive system regular extended periods without food appears to support microbiome diversity, allow the migrating motor complex to clear residual food and bacteria from the small intestine, and reduce inflammatory load. A 2025 BMJ network meta-analysis documents the broader cardiometabolic benefits of intermittent fasting strategies5. The 5:2 framework I use in the Bone Broth Diet is particularly gentle on the gut. Can I do a gut reset while pregnant or breastfeeding? Restrictive reset programs are generally not recommended during pregnancy or breastfeeding. However, the foundational habits of eating real food, adding fermented foods, eating a diverse range of plants, drinking bone broth, managing stress, and prioritizing sleep are appropriate and beneficial during these phases. Talk to your healthcare provider about anything more structured. Where to Start Today Gut health is not a quick fix and it is not a single supplement. It is a daily practice built on foundational habits: eating real food, diversifying your plants, adding fermented foods, drinking bone broth, sleeping well, managing stress, and moving your body. Most of my patients see meaningful improvement in their gut symptoms within two to four weeks of consistent habits. The gut lining itself replaces its cells about every five to seven days, which is why this works as quickly as it does. Pick one habit to start with this week. A daily cup of Classic Chicken Bone Broth is what I would recommend. Add a fermented food daily next. Then start counting your plant species. If you want a structured starting point, the 5-Day Cleanse and Reset is the fastest way to feel a noticeable shift, and the Bone Broth Diet is the deeper 21-day transformation. Either one gives you a framework. But it is the daily habits, sustained over time, that change the foundation. References 1. Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Dig Dis Sci. 2025;70(6):1951-1961. Available at: https://pubmed.ncbi.nlm.nih.gov/40180691/ 2. Macura B, Kiecka A, Szczepanik M. Intestinal permeability disturbances: causes, diseases and therapy. Clin Exp Med. 2024;24(1):232. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11438725/ 3. Soh J, Raventhiran S, Lee JH, Lim ZX, Goh J, Kennedy BK, Maier AB. The effect of glycine administration on the characteristics of physiological systems in human adults: A systematic review. GeroScience. 2024;46(1):219-239. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10828290/ 4. Doma KM, Moulin M, Al-Wahsh H, Guthrie N, Crowley DC, Lewis ED. An open-label clinical trial to investigate the safety and efficacy of a bone broth diet on weight loss in adults with obesity. Clin Nutr Open Sci. 2025;61:231-240. (Funded by Veyl Ventures LLC; conducted by KGK Science Inc., an independent clinical research organization; ClinicalTrials.gov NCT05740670.) Available at: https://www.sciencedirect.com/science/article/pii/S2667268525000488 5. Semnani-Azad Z, Khan TA, Chiavaroli L, et al. Intermittent fasting strategies and their effects on body weight and other cardiometabolic risk factors: systematic review and network meta-analysis of randomised clinical trials. BMJ. 2025;389:e082007. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12175170/ These statements have not been evaluated by the Food and Drug Administration. Dr. Kellyann products are not intended to diagnose, treat, cure, or prevent any disease. Persistent or significant digestive symptoms should be evaluated by a qualified healthcare provider, as they may indicate a treatable medical condition. Consult your healthcare provider before starting any new dietary program, especially if you are pregnant, nursing, taking medication, or have a medical condition.  

How to Take Bone Broth on the Go (Without the Mess) The most common reason my patients fall off their bone broth routine is not motivation — it is logistics. They are traveling, rushing between meetings, managing school drop-off and dinner prep simultaneously, and suddenly they have skipped bone broth for five days without meaning to. I designed my Bone Broth Capsules specifically to solve this problem. Two to four capsules with a glass of water, any time, anywhere — no hot water, no mixing, no cleanup. They are TSA-compliant, fit in a weekly pill organizer, and have no shelf life concerns at room temperature. For travel days and chaotic mornings, they are the reason my patients stay consistent. Why Consistency Is Everything The benefits of drinking bone broth for breakfast and throughout the day are cumulative. Collagen synthesis, gut lining support, and amino acid availability build over weeks and months of daily use — not from a single large dose when you remember. Missing three days here and five days there disrupts the pattern that produces results. The key insight I share with patients is simple: the best bone broth routine is the one you actually follow. Option 1: Capsules — Zero Prep, Every Time Capsules are the true zero-friction option. Keep a 7-day supply in a travel case, a weekly pill organizer on your counter, or a small container in your work bag. They require nothing except water — which you are already drinking. This is the format I recommend for anyone who travels more than once a month or whose mornings are reliably unpredictable. The convenience is not just about travel. Even at home, there are mornings when making a cup of bone broth is one step too many. Having capsules as a backup means those mornings still count toward your daily habit rather than becoming gaps in your consistency. Option 2: Single-Serve Packets — 60 Seconds, Anywhere My bone broth powder packets are the liquid option for travel. One packet dissolves in hot water — available from hotel room kettles, airport cafes, coffee shop counters, or flight attendants. At home, it is a two-minute ritual. On the road, it requires nothing more than asking for hot water. Hotel room: the kettle + any available mug + one packet = done in 90 seconds Office: break room microwave or hot water tap + a desk mug you keep there Flight: ask the flight attendant for a cup of hot water — they always have it and it is free Coffee shop: hot water is available at every café, usually at no charge The Cold Water Option Here is something most people do not know: bone broth powder dissolves in cold or room-temperature water with about 30 extra seconds of stirring. The taste changes slightly but the nutritional content is identical. At the gym, in your car, or anywhere you have a water bottle — this works. I have used this option more times than I can count when hot water was not available. Building the Travel-Proof Kit 5–7 single-serve bone broth packets (mix of your favorite flavors) One week of bone broth capsules in a travel-size container or weekly pill organizer A collapsible silicone travel mug — packs completely flat and is TSA-compliant A small whisk ball or mini frother for mixing packets in cold water bottles The Principle Behind It All Everything I recommend for bone broth and gut health on the road comes back to one idea: set up the system once, then let the system do the work. If you have to think about it every morning, you will eventually skip it. If it is already packed and ready, you will not. Your capsules travel with you automatically. Your packets are always in your bag. The habit survives the disruption because the tools are already there when you need them. Gut Health on the Road — Why It Matters More Than at Home Travel is one of the most gut-disruptive experiences most people regularly encounter. Airport food is inflammatory. Sleep is fragmented. Stress hormones run higher. Time zones shift digestive rhythms. Dehydration is nearly universal on flights. Every one of these factors independently disrupts gut motility and microbiome balance — and most travelers encounter all of them simultaneously. The patients I work with who maintain their bone broth habit through travel consistently report better digestion, more stable energy, and faster recovery from the physiological stress of travel than those who let the habit slip. This is why I push so hard on the capsule option for travel days specifically. It is not just about convenience — it is about maintaining the gut support inputs at exactly the moment your gut is under the most stress. Bone broth's glycine and glutamine help maintain gut barrier integrity during the kind of dietary disruption and cortisol elevation that travel produces. Missing a week of bone broth while traveling is choosing to withdraw that support at the worst possible time. Making the Habit Stick Long-Term The biggest enemy of any supplement habit is decision fatigue — having to decide every morning whether to take it. The solution is to remove the decision entirely. Pre-fill a weekly pill organizer on Sunday evening with your bone broth capsules for the week. Keep a full box of single-serve packets in your desk drawer at work and one in your carry-on bag. Keep liquid bone broth powder next to your coffee maker so it is the first thing you see in the morning. These are small logistics decisions made once, that make the right choice automatic every day thereafter. I have been following some version of this protocol myself for years. Not because I have exceptional willpower — I do not — but because I have designed my environment so that the healthy choice is always the easy choice. That is the principle I return to with every patient who tells me they 'keep forgetting' to take their supplements. The problem is never memory. The problem is the system. Frequently Asked Questions Frequently Asked Question Answer Can I make bone broth powder with cold water? Yes. Bone broth powder dissolves in cold or room-temperature water with 20–30 seconds of extra stirring. The taste is slightly different than hot preparation, but the nutritional content is identical. This makes it viable at the gym, in your car, or anywhere you have a water bottle. Are bone broth capsules TSA-approved for carry-on? Yes. Powder packets under 12oz and capsule containers are TSA-compliant for carry-on luggage. I recommend packing them in your personal item or carry-on rather than checked luggage so your routine stays intact on travel days. How do I take bone broth without a kitchen? Single-serve packets need only hot water — available from hotel room kettles, coffee shops, airport cafes, or flight attendants. Bone broth capsules require no preparation at all. Between the two options, there is no scenario where you cannot get your daily bone broth. Is it okay to skip bone broth for a few days while traveling? Occasional gaps will not undo weeks of consistent use, but I always encourage patients to maintain their daily habit even when traveling because that is exactly when the stress on your body and gut is highest. The capsule option was designed to remove any excuse for missing a day.  

Does Bone Broth Protein Powder Work? What the Research Says Every few months a headline appears claiming that collagen supplements do not work — and every few months I find myself explaining to patients why that headline is incomplete. The question is never 'does collagen work' in the abstract. The question is what it works for, at what dose, in what form, and with what consistency. I have been using bone broth protein in clinical practice for over 20 years. My bone broth protein is made from grass-fed, pasture-raised bones, delivers a full daily serving of hydrolyzed collagen peptides, and is designed to be used every day — not occasionally when you remember. Here is what the research actually shows. Why Bone Broth Protein Is Different From Whey Most protein powders — whey, pea, soy — are designed around leucine content and post-workout muscle protein synthesis. Bone broth protein has a fundamentally different amino acid profile: it is exceptionally rich in glycine, proline, and hydroxyproline, which are rare in standard diets and serve specific structural and metabolic functions. These are the amino acids I discuss in my bone broth benefits overview — the ones responsible for gut lining integrity, joint collagen maintenance, and skin structural support. This is not a criticism of whey — it is a description of a different tool for a different job. Bone broth protein is not primarily a post-workout muscle builder. It is a daily collagen and amino acid supplement that supports connective tissue, skin, gut, and metabolic function. Whey and bone broth protein are complementary, not competing. The Research on Skin Multiple randomized controlled trials have examined oral hydrolyzed collagen supplementation for skin outcomes. A 2014 double-blind RCT found significantly improved skin elasticity in women taking 2.5g of collagen peptides daily versus placebo after just 8 weeks. A 2019 review in the Journal of Drugs in Dermatology analyzed 11 RCTs and found consistent evidence for oral collagen's ability to improve skin elasticity and hydration. I summarize this evidence in my post on the benefits of collagen — the research base is substantially stronger than most supplement categories. The Research on Joints A review published in the British Journal of Sports Medicine found evidence supporting hydrolyzed collagen for reducing joint discomfort in active adults. The mechanism is direct and biologically plausible: proline and hydroxyproline are delivered to cartilage tissue where they serve as building blocks for structural collagen repair. Studies specifically examining people with osteoarthritis have found improvements in joint comfort and function with consistent collagen supplementation over 6–12 weeks. The Research on Gut Health Glycine and glutamine — both abundant in bone broth protein — play documented roles in gut epithelial function and intestinal barrier integrity. While large-scale human trials are still ongoing, the mechanistic evidence is strong and consistent with clinical observations. In my practice, patients who add daily bone broth protein to a gut healing protocol consistently report reduced bloating and improved digestive comfort within the first few weeks. What Bone Broth Protein Does Not Do It is not a complete protein — it lacks meaningful tryptophan and methionine, so it should complement other protein sources, not replace them It will not override a poor diet or chronic inflammatory eating patterns Occasional use produces few results — daily use over 8–12 weeks is what the research actually studies It is not a pharmaceutical intervention — benefits are real but gradual and require consistency Practical Use — Powder and Capsules Together My bone broth protein powder is my primary daily recommendation for most patients — 15–16g of collagen protein per serving covers the dose range studied in most clinical trials. On days when powder preparation is not practical, my Bone Broth Capsules provide the same amino acid profile in a zero-prep format. Together, they ensure you never go a day without your bone broth nutrition regardless of what your schedule looks like. Combining Bone Broth Protein With Your Existing Routine One of the most common questions I get is how to fit bone broth protein powder into an existing supplement and meal routine without overcomplicating things. The answer depends on your primary goals. If gut health is the priority, I recommend bone broth protein as a warm morning sipping broth — dissolve in hot water and drink as you would tea or coffee. This maximizes the direct gut contact time and leverages the warmth-assisted digestive enzyme activity that makes liquid broth particularly effective for gut healing. If skin and joint support are the primary goals, bone broth protein powder integrates easily into smoothies, coffee (where it dissolves completely and is flavor-neutral in the unflavored version), or oatmeal. It also works well as a post-workout recovery protein for women who want to support both muscle recovery and connective tissue health from the same serving. For any fitness-focused patients, I recommend combining bone broth protein with a leucine-rich protein source like whey to get both the connective tissue benefits of collagen and the muscle protein synthesis benefits of a complete amino acid profile. Answering the 'Is It Worth It?' Question Every once in a while a patient asks me directly: 'Is bone broth protein powder actually worth what it costs?' My honest answer is yes — for the specific outcomes it supports. You are not paying for generic protein. You are paying for the specific proline, hydroxyproline, and glycine-rich amino acid profile that only comes from collagen-derived protein sources. Those amino acids perform functions in your body — gut lining maintenance, cartilage support, skin elasticity — that whey protein, pea protein, and other sources simply do not cover. The cost per serving, when evaluated against the research showing meaningful clinical outcomes from consistent daily use, compares favorably to most skin supplements and joint supplements that target the same outcomes through less direct mechanisms. You are getting a whole-food-derived protein with documented multi-system benefits. That is a reasonable investment in your daily nutrition, particularly for women over 35 when collagen production is declining and the gap between dietary collagen intake and physiological demand becomes meaningful. Frequently Asked Questions Frequently Asked Question Answer Is bone broth protein powder effective? Yes — particularly for its intended applications: skin elasticity support, joint comfort, gut lining integrity, and as a clean protein source within a balanced diet. It is not a complete protein for muscle building, but it is one of the most multi-functional protein supplements available and the research base is strong. How much bone broth protein should I take per day? Research on hydrolyzed collagen benefits typically uses 2.5–15g daily. My bone broth protein powder delivers 15–16g per serving, which comfortably covers the studied range. Daily consistency over 8–12 weeks produces the most meaningful results. Is bone broth protein better than whey? They serve different purposes. Whey is superior for post-workout muscle protein synthesis due to its leucine content. Bone broth protein is superior for collagen support, gut health, and those wanting dairy-free protein with a broader amino acid spectrum for connective tissue. They complement each other well. How long until I see results from bone broth protein powder? Digestive comfort improvements may appear within 1–2 weeks. Skin and joint benefits typically take 8–12 weeks of daily supplementation to become clearly noticeable. Consistency of daily use is the single most important variable in determining how quickly results appear.  

Bone Broth for Gut Health: Should You Sip It or Supplement It? If I had to name the single benefit of bone broth that I have seen most consistently in clinical practice over 20 years, it would be gut health. Not weight loss, not skin — gut health. Because when the gut is right, almost everything else improves: skin clarity, energy, mood, digestion, immunity. The gut is the root system. Fix the root system and the whole tree responds. The question I am getting more frequently now is whether my Bone Broth Capsules deliver the same gut benefits as liquid bone broth — and whether someone who cannot or will not sip broth daily can still get meaningful support from capsule form. The honest answer is yes, with one important nuance around dose. The Three Compounds That Drive Gut Benefits I cover the full mechanism in my bone broth and gut health guide, but the core is this: bone broth supports gut health primarily through three active compounds. Glycine helps maintain the tight junctions between gut epithelial cells — the physical barrier that determines what passes into your bloodstream. Glutamine is the primary fuel source for those cells — they cannot renew and repair themselves without adequate glutamine. Collagen peptides provide the structural amino acid building blocks for gut lining maintenance and repair. All three are present in both my capsules and my liquid bone broth. The difference is the dose per serving, not the presence or absence of the therapeutic compounds. Why Liquid Has the Edge for Active Gut Healing When you sip warm bone broth, glycine, glutamine, and collagen peptides make contact with your digestive tract almost immediately. The warmth supports digestive enzyme activity and promotes the parasympathetic nervous state that helps with gut repair. One cup of my liquid Classic Chicken Bone Broth delivers roughly 15–16g of collagen-rich protein. A standard 2-capsule serving delivers 2–4g — a 4–8x difference in active compound delivery per serving. For someone dealing with active digestive inflammation, bloating, or leaky gut syndrome — conditions I explain in detail in my leaky gut post — the liquid-first approach delivers the higher therapeutic dose that accelerates healing. Warm liquid also hydrates the gut and supports motility in ways capsules cannot. Where Capsules Earn Their Place Capsules are not a substitute for the therapeutic dose of liquid bone broth — they are a maintenance tool. Once you have done the healing work with consistent liquid bone broth, capsules help you maintain results on the days when you cannot or will not make a cup. They also serve as a consistent daily glycine source for people who use them alongside liquid broth, not instead of it. There is also a practical population for whom capsules are the primary format: people with significant sensitivity to bone broth flavors, or those whose histamine sensitivity makes them better candidates for freeze-dried bone broth concentrate than slow-simmered liquid. If that describes you, capsules may be better tolerated. The Protocol I Use With Patients I start almost every gut healing protocol the same way: two cups of liquid bone broth daily for 21 days. This timeline gives the gut lining the sustained glycine and glutamine supply it needs to initiate real structural repair. After 21 days, once patients have established their gut health baseline, I add capsules as daily insurance — so that on days when the liquid ritual falls apart, the gut still gets its daily collagen and amino acids. The simplest way to think about it: liquid bone broth is your therapy. Bone broth capsules are your maintenance dose. Both belong in a serious gut health toolkit, and using them together is how my patients get consistent results over the months that produce lasting gut improvements. Supporting Your Gut From the Inside Out Gut health is never just about one supplement. The best results I see clinically come from combining daily bone broth with prebiotic fiber in the diet, stress management, and the elimination of gut-disrupting inputs — sugar, processed food, excessive alcohol. The bone broth covers the structural and amino acid dimensions. Everything else covers the environment that those nutrients need to work in. What Bone Broth Does in Your Gut — The Full Mechanism I want to give you a complete picture of what is actually happening in your gut when you consume bone broth consistently, because the biology is both clear and compelling. When glycine reaches the gut, it is used by intestinal epithelial cells for energy and as a building block for glutathione — your body's master antioxidant. It helps regulate the expression of tight junction proteins that determine whether the gut lining is a selective barrier or a leaky one. When glutamine reaches the gut, intestinal enterocytes use it as their primary metabolic fuel source. Without adequate glutamine, these cells cannot divide and renew at the rate needed to maintain a healthy mucosal lining. Collagen peptides, once absorbed, contribute to the structural matrix of the intestinal wall — not just the cellular layer but the connective tissue beneath it that provides physical structural support to the gut architecture. This three-dimensional support — cellular energy from glutamine, barrier protein regulation from glycine, and structural matrix support from collagen — is what makes bone broth uniquely comprehensive for gut health rather than just another glycine source. Building the Complete Gut Health System In my clinical practice, I use a gut health protocol built on three pillars: bone broth for the structural and amino acid foundation, a quality synbiotic probiotic for the microbial ecology, and a diet rich in prebiotic vegetables and low in processed food. Each pillar addresses a dimension of gut health that the others do not fully cover. Bone broth addresses the physical integrity of the gut barrier. Probiotics address the microbial environment. Diet addresses the ongoing inputs that either support or undermine both. Patients who implement all three pillars consistently see results that neither element alone produces. If you are starting with bone broth and nothing else, you will see meaningful improvements — but you are working with one pillar of a three-pillar system. Adding a daily probiotic and increasing prebiotic vegetable intake alongside your bone broth habit is the approach that produces the full clinical picture of gut health I am looking for in my patients. Frequently Asked Questions Frequently Asked Question Answer Is bone broth good for leaky gut? Bone broth contains glycine, glutamine, and collagen peptides that may help support gut lining integrity. Many patients and practitioners report improvements in digestive symptoms with consistent bone broth use. The mechanistic rationale — delivering the amino acids gut epithelial cells need for repair — is well-established. How much bone broth should I drink for gut health? I recommend 1–2 cups of bone broth daily for general gut health maintenance. For active gut healing, I prescribe 2 cups daily for a minimum of 21 days. Consistency over time matters more than any single large dose. Do bone broth capsules help with bloating? Many patients report reduced bloating with consistent bone broth use in both liquid and capsule form. Glycine's role in supporting tight junction integrity may reduce the gut permeability that contributes to bloating and gas. Results vary by individual and underlying cause. Can I take bone broth supplements if I have IBS? Many people with IBS tolerate bone broth well, but individual responses vary. Start with small amounts of liquid broth and monitor your symptoms. If histamine sensitivity is a concern, freeze-dried capsule formats may be better tolerated than slow-simmered liquid bone broth.  

Bone Broth for Gut Health: Leaky Gut, Digestion, and What the Science Suggests I call myself the 'last chance' doctor because many of my patients arrive at my office after conventional medicine has run out of answers for them. And of all the health complaints I have worked with over 20 years of practice, gut problems are the most common thread running through virtually every one of them. Skin issues. Joint pain. Brain fog. Fatigue. Depression. Autoimmune flares. In my clinical experience, the gut is almost always involved. Which is exactly why bone broth has been at the foundation of my practice and my programs since the very beginning. Your Gut: The Center of Everything Your digestive tract is not just a food-processing tube. It houses approximately 70 to 80 percent of your immune system. It produces neurotransmitters including serotonin, which affects your mood, your sleep, and your appetite. It is home to trillions of bacteria that collectively influence your metabolism, your inflammation levels, and your overall health. When the gut is working well, most of the body tends to work well. What Is Leaky Gut, and Why Does It Matter? Leaky gut is a term used in functional and naturopathic medicine to describe a condition more precisely called increased intestinal permeability. Your gut lining is a selectively permeable barrier designed to allow properly digested nutrients into the bloodstream while keeping bacteria, undigested food particles, and other substances out. When that lining becomes compromised, those tight junctions between cells loosen. Things that should stay in the gut can pass into the bloodstream, potentially triggering an immune response. This is an area of active and ongoing research, and I want to be honest: the science is not fully settled on every aspect of leaky gut as a clinical diagnosis. But gut barrier integrity as central to systemic health is well-supported in the research literature, and it is something I take very seriously. How Bone Broth Supports Gut Lining Integrity Gelatin When bone broth is simmered for 18 to 24 hours, collagen breaks down into gelatin. Gelatin has a unique ability to coat and soothe the mucous lining of the digestive tract. Think of it as a protective, healing layer for your gut wall. Many functional medicine practitioners and naturopathic physicians, myself included, recommend gelatin-rich bone broth specifically for gut healing protocols. Glutamine L-glutamine is one of the most researched amino acids in gut health. It is the primary fuel source for the cells lining your intestines. Research suggests that glutamine may help support the integrity of the intestinal wall and a healthy gut barrier. Bone broth is a natural dietary source of glutamine. Glycine Glycine is another key amino acid in bone broth with well-documented anti-inflammatory properties. It may help support the regulation of inflammatory pathways in the gut and throughout the body. When my patients are dealing with gut inflammation, getting consistent glycine through bone broth is one of my first recommendations. Bone Broth and Digestive Comfort: What My Patients Experience The gut improvements I hear about most often from patients and customers who start drinking bone broth regularly include: Reduced bloating, often significantly and within the first week More regular digestion and better bowel consistency Less gas and digestive discomfort after meals Improved tolerance of foods that used to cause reactions Speaking of digestion and regularity: if you have ever wondered what your bowel habits are really telling you about your gut health, my post on the straight scoop on poop is a candid, practical read that my patients consistently tell me changed how they think about their digestive health. What About Digestive Side Effects? Some people experience digestive changes when they first start drinking bone broth. This is often related to histamine sensitivity: long-simmered bone broth is naturally high in histamines, which can cause discomfort in sensitive individuals. I wrote a full guide on histamine intolerance that is worth reading if this might apply to you. The fix: start with a smaller serving, build up slowly, or try a shorter-simmered or fresh-frozen broth. Bone Broth as Part of a Gut Reset In my Cleanse and Reset program, bone broth is a central element. The cleanse gives your gut a break from the constant burden of digesting complex foods while simultaneously bathing your gut lining in the nourishing compounds it needs to repair and restore. My patients call it a five-day reboot for their entire system. If you are not ready for a full cleanse, simply adding two cups of Dr. Kellyann's bone broth to your daily diet alongside clean, whole-foods eating is a powerful and accessible starting point. The Bottom Line: Your Gut Deserves Real Nourishment Modern life is hard on the gut. Stress, processed foods, antibiotics, environmental toxins: all of them take a toll. Bone broth offers something rare in the modern diet: a concentrated, whole-food source of exactly the nutrients your gut uses to repair and protect itself. Start with consistency, give it time, and pay attention to how your body responds. The results often surprise people.

Bone Broth Capsules: Benefits, Uses, and What to Look For Every week I hear from patients who want the benefits of bone broth but struggle to stay consistent with a daily sipping ritual. Life gets in the way. Mornings are rushed. Travel disrupts routines. That is exactly why I developed my Bone Broth Capsules — so that the collagen, amino acids, and gut-supporting compounds in bone broth are available in a form that requires zero preparation. My Bone Broth Capsules contain concentrated, encapsulated bone broth made from grass-fed, pasture-raised bones — the same sourcing standard I apply to everything in my product line. Here is what they actually do and what to look for when you are evaluating any bone broth capsule product. What Is Actually Inside a Bone Broth Capsule Quality bone broth capsules start with the same slow-simmered bone broth concentrate that goes into liquid formats. The broth is concentrated, dried, and encapsulated. What you are getting in every capsule: hydrolyzed collagen peptides (Types I and III from bovine sources), glycine, proline, hydroxyproline, glutamine, and trace minerals including calcium, magnesium, and phosphorus. These are the same compounds responsible for the benefits I describe in my bone broth benefits overview — gut lining support, joint comfort, skin elasticity, and metabolic support. Gut Health Support Glycine and glutamine are the amino acids I focus on most in the context of gut health. Glycine plays a critical role in maintaining the tight junctions between gut epithelial cells — the physical barrier that determines what enters your bloodstream and what stays out. Glutamine is the primary fuel source for those intestinal cells. Without adequate glutamine, gut cells cannot renew themselves properly. Together, these amino acids support the structural integrity of the gut lining in ways that capsule delivery can provide just as effectively as liquid, though at a lower per-serving dose. Joint and Connective Tissue Support Collagen is the primary structural protein of your joints, tendons, and cartilage. From your mid-30s onward, your body produces progressively less of it each year. Supplementing with hydrolyzed collagen — the form found in quality bone broth capsules — delivers the proline and hydroxyproline your body uses to maintain and repair connective tissue. Many of my patients report meaningful reductions in joint discomfort and improved flexibility after 6–8 weeks of consistent daily use. Skin, Hair, and Nail Benefits Collagen is the structural protein of skin — it determines elasticity, moisture retention, and resistance to fine lines. I have always called bone broth nature's beauty supplement, and the research on oral hydrolyzed collagen supports that framing. My overview of the benefits of collagen summarizes the published trials showing improvements in skin elasticity and moisture after 8–12 weeks of daily supplementation. These benefits apply whether your collagen comes from my capsules or my bone broth protein powder — the delivery vehicle matters less than the consistency of daily use. Metabolic and Energy Support Glycine plays roles well beyond gut health: it is involved in liver detoxification, neurotransmitter production, and may support sleep quality when taken in the evening. Proline and hydroxyproline contribute to wound healing and tissue repair. These are not theoretical benefits — they are the reason bone broth has been used as a restorative food across cultures for thousands of years. Capsules deliver these compounds consistently, every day, without requiring any particular mealtime or preparation. What to Look For When Buying Grass-fed, pasture-raised source explicitly stated — not implied or listed generically Hydrolyzed collagen on the label — meaning the collagen has been pre-broken down into absorbable peptides Clear protein content per serving — at minimum 2g from a reputable product; higher is better Short, clean ingredient list with no unnecessary binders, fillers, or artificial ingredients Third-party testing for heavy metals — bones can accumulate them; this is non-negotiable for a daily supplement How to Use Bone Broth Capsules Effectively Two to four capsules daily with water — same time each day to build a reliable habit. Morning on an empty stomach is popular because amino acids absorb efficiently without competition from other proteins. Some patients take them before bed to leverage glycine's potential sleep-supporting properties. Consistency over weeks and months is what produces results, not any particular timing protocol. For best results, combine capsules with one serving of liquid bone broth daily. Capsules cover the days when liquid is impractical. Liquid covers the higher-dose days when you want maximum collagen protein per serving. The Daily Routine That Gets Results Bone broth capsules are not a single solution — they are one component of a daily nutrition system. The patients who see the most consistent improvements in gut health, joint comfort, and skin vitality are the ones who have made bone broth supplementation habitual rather than reactive. Here is how I structure the daily routine for patients starting with capsules: two to four capsules every morning, same time, alongside a full glass of water. Pair this with at least one cup of liquid bone broth on most days for the higher collagen dose. Continue for a minimum of 8–12 weeks before evaluating results. The 8–12 week timeline is important. In clinical practice, patients who stop before this window often conclude that the supplement is not working — when in fact the collagen synthesis, gut epithelial renewal, and joint tissue remodeling they are supporting all operate on biological timelines that do not show results in two weeks. Collagen takes time. Consistent daily dosing over months is what produces the visible and felt results that my patients describe as transformative. What You Should Not Expect From Capsules Alone I want to be honest about what capsules can and cannot do, because honesty is more useful than overselling. Bone broth capsules are a collagen and amino acid supplement. They support the biological processes they are designed to support — gut lining integrity, joint collagen maintenance, skin elasticity — but they do not override a highly processed diet, repair a gut that is being actively damaged by inflammatory eating, or reverse years of nutritional depletion in weeks. They are a tool in a system, not a standalone fix. The most powerful results I see clinically come from patients who combine daily bone broth supplementation with a clean diet, adequate protein intake overall, stress management, and consistent sleep. The capsules provide the collagen and amino acid inputs. The rest of the system provides the biological environment in which those inputs can actually work. This is the same principle I apply to every supplement I recommend — none of them substitute for the foundational habits, but all of them compound the results of those habits. Frequently Asked Questions Frequently Asked Question Answer What do bone broth capsules do? Bone broth capsules deliver concentrated collagen peptides, glycine, proline, and hydroxyproline — the same active compounds found in liquid bone broth. They may support gut health, joint comfort, skin elasticity, and overall protein intake when used consistently over 6–12 weeks. How long does it take to see results from bone broth capsules? Most patients begin noticing improvements in digestive comfort and energy within 2–4 weeks of daily use. Skin and joint benefits are more gradual and typically become noticeable after 6–12 weeks of consistent supplementation. Are bone broth capsules better than collagen supplements? They are complementary rather than competing. Bone broth capsules provide a broader spectrum of amino acids — including glycine, glutamine, and trace minerals — while isolated collagen peptide supplements focus on the collagen protein chain specifically. Many people benefit from taking both. Do bone broth capsules need to be refrigerated? No. The drying and encapsulation process stabilizes the nutrients for shelf storage. Store in a cool, dry place away from direct sunlight. Check your specific product's label for any manufacturer guidance on storage conditions.  

Bone Broth Capsules vs. Liquid: Which Is Better for You? I have been prescribing bone broth to my patients for over two decades — long before it appeared in grocery stores and wellness articles. The question I am getting now is a new one, and I want to answer it properly: does it matter whether you sip your bone broth or swallow it in a capsule? The short answer is that both forms work, and for most of my patients the best approach is both. My Bone Broth Capsules were formulated for exactly this: the days when you are traveling, rushing, or simply cannot make time for a warm cup. The same grass-fed collagen, the same amino acids, in a format that fits any schedule. What You Actually Get From Each Form Liquid bone broth powder — the kind I use in my Bone Broth Diet protocol — is slow-simmered bone broth concentrate, spray-dried and sealed in a single-serve packet. Each serving of my Classic Beef Bone Broth delivers 15–16g of collagen-rich protein, glycine, proline, hydroxyproline, glutamine, and trace minerals. You mix it with hot water and sip it. Bone broth capsules use the same source material — concentrated, encapsulated bone broth — but in a smaller dose (typically 2–4g per serving) and zero-prep format. The benefits I describe in my bone broth benefits overview — gut support, skin elasticity, joint comfort — come from both forms. The difference is quantity per serving and delivery method. The Absorption Question I hear this one constantly: does heat or digestion destroy the collagen in capsules? The answer is no — not if the collagen is hydrolyzed, meaning already broken down into peptide form. Hydrolyzed collagen peptides are stable through the digestive process and are absorbed efficiently regardless of whether you swallowed them in capsule form or drank them in a warm cup. What liquid bone broth offers that capsules cannot fully replicate is the warmth itself — which supports digestive enzyme activity and the parasympathetic 'rest and digest' state that genuinely helps with gut healing. If gut health is your primary goal, my bone broth and gut health post explains the full mechanism in detail, and my recommendation there is always to start with liquid. When I Recommend Capsules You travel more than three days a week and cannot rely on hot water access You struggle with the taste of bone broth even in flavored varieties You want a consistent daily dose that integrates into an existing supplement routine You already use liquid bone broth most days and want a reliable backup for the others When Liquid Is the Better Choice You are following my Bone Broth Diet, which calls for specific sipping windows throughout the day You need 10g or more of collagen protein from bone broth daily — liquid delivers 4–8x more per serving You want the gut-soothing warmth and ritual that supports mindful eating You are using bone broth as a fasting window tool or a meal replacement The Nutritional Comparison in Plain Language Here is how to think about it: liquid bone broth is a nutritional meal in a cup. Capsules are a targeted amino acid and collagen supplement. If you were comparing them to food, liquid would be the steak and capsules would be the protein powder. Both have protein. One is a more complete nutritional experience. The collagen content matters most for skin, joints, and gut goals. A single cup of my liquid bone broth provides 15g of collagen-rich protein — roughly the dose used in clinical research showing skin elasticity improvements. A standard capsule serving provides 2–4g. Both contribute to your daily total; liquid just gets you there faster per serving. The Answer I Give My Patients Use both. Capsules in the morning when you are rushing — or in your bag when you are traveling. Liquid bone broth at lunch or dinner when you have a few quiet minutes. The question I always ask patients is how much collagen they are consistently getting each day, and the answer matters more than the delivery vehicle. If capsules are what keeps you consistent on your busy days, they are doing exactly what I need them to do. The combined approach — liquid as your foundation, capsules as your backup — is what makes daily consistency achievable for most people without requiring a perfect schedule. How to Make the Most of Both Formats The patients who see the best results from bone broth are the ones who have figured out a system rather than relying on motivation alone. Here is the approach I recommend: keep a box of Bone Broth Capsules at your desk or in your travel bag — those are your non-negotiable daily minimum on any day. Keep liquid bone broth powder in your kitchen for the mornings when you have ten minutes, the evenings when you want something warm, and the days when you want full collagen protein at the 15g level. This two-tier approach means your daily floor is always covered and your good days are significantly better. One practical note on the capsule side: not all bone broth capsules are created equal. Look for the same things I recommend in liquid broth — grass-fed sourcing, hydrolyzed collagen specifically called out on the label, and transparency about protein content per serving. The capsule format makes it tempting for lower-quality brands to use minimal bone broth concentrate padded with fillers and call it a bone broth supplement. Check the label for actual protein grams per serving before purchasing. Common Questions I Get About Format Choice 'Can I just take capsules and skip liquid entirely?' Yes — for daily maintenance, capsules are a completely valid standalone approach. The dose per serving is lower, so you are getting consistent smaller amounts rather than one larger serving. Over time this still contributes meaningfully to your collagen intake and amino acid baseline. If you are doing active gut healing, I would push you toward liquid for the first 21 days because the higher dose per serving matters when the goal is structural repair. After that, capsules as your daily maintenance are entirely reasonable. 'Are capsules better after meals or before?' Either works, but empty stomach is preferable if you tolerate it well, because amino acids absorb without competing with food proteins. If you experience any digestive discomfort with capsules on an empty stomach, take them with a small amount of food. The absorption difference is modest — consistency of daily use matters far more than precise timing. Frequently Asked Questions Frequently Asked Question Answer Are bone broth capsules as effective as liquid bone broth? Both deliver the same core amino acids and collagen peptides. Liquid powder typically provides significantly more protein per serving (15–16g vs. 2–4g in capsules), making it more effective for fasting support and high-dose collagen goals. Capsules offer consistency on busy days. Using both together covers the full spectrum. How many bone broth capsules should I take per day? Most bone broth capsule products recommend 2–4 capsules daily. Follow the dosing on your specific product label. For higher daily collagen intake, combining capsules with one serving of liquid bone broth gives you the best of both formats. Can I take bone broth capsules on an empty stomach? Yes — taking them on an empty stomach allows the amino acids to absorb without competition from other proteins. Many of my patients prefer this first thing in the morning before breakfast. Do bone broth capsules help with gut health? Yes. The glycine and glutamine in bone broth capsules may support gut lining integrity even in capsule form. For active gut healing, I recommend starting with liquid bone broth for the higher dose, then using capsules as daily maintenance.  

Best Bone Broth Supplement: How to Choose the Right One The bone broth supplement market has exploded, and most of what fills it is not worth your money. I know this because I have spent decades working with bone broth clinically and have evaluated more products than I can count. Most fail on at least one of the five criteria that separate a genuinely effective bone broth supplement from an expensive imitation. Here is what I look for — and what you should too. I want to explain these criteria clearly rather than just telling you to buy my Bone Broth Capsules. An informed patient makes better decisions, and these standards apply equally to evaluating any product on the market. Criterion 1: Source Quality Above Everything Else The bones the broth comes from determine the nutritional profile of everything else in the supplement. Grass-fed, pasture-raised bovine bones produce a significantly different nutrient profile than grain-fed alternatives — more conjugated linoleic acid, a better omega-3 to omega-6 ratio, higher fat-soluble vitamin content, and a cleaner overall compound profile. I explain the sourcing argument thoroughly in my bone broth benefits post. The short version: the animal's diet shows up in every part of it, including the collagen, glycine content, and mineral profile of the broth. Criterion 2: Hydrolyzed Collagen — Not Just 'Collagen' The word 'hydrolyzed' is what you are looking for on any collagen product label. It means the collagen protein has been enzymatically broken down into smaller peptide fragments that your digestive system can absorb efficiently. A product that simply says 'collagen' without specifying hydrolyzed or peptide form may be delivering a less bioavailable form at the same price. My post on bone broth powder vs. liquid covers this distinction in the context of format choice — the hydrolysis requirement applies equally to capsules, powders, and liquids. Criterion 3: Protein Content Per Serving My bone broth protein powder delivers 15–16g of collagen-rich protein per serving. That is the benchmark I use when evaluating other liquid or powder products. A quality capsule supplement will provide 2–4g per 2-capsule serving — meaningful for daily maintenance. Sub-5g protein per serving in a powder is a red flag; you are paying primarily for filler. Always check the nutrition label for actual protein grams, not the marketing language on the front of the package. Criterion 4: Ingredient Transparency No proprietary blends that obscure individual ingredient amounts No artificial sweeteners, colors, or synthetic flavors No fillers like maltodextrin, corn syrup solids, or soy derivatives Five ingredients or fewer in a capsule format is a good sign Each ingredient on the label should serve a clear nutritional purpose Criterion 5: Third-Party Testing Bone and cartilage can accumulate heavy metals from the animal's environment — lead, cadmium, and arsenic in particular. Third-party testing for purity and potency is not optional for a supplement you plan to take every day. Look for NSF International, Informed Sport, or USP verification, or a Certificate of Analysis available directly on the brand's website. Any brand that cannot or will not provide this information has not earned your trust. Capsules vs. Powder: Which Format Is Right for You Both are valid choices. Powder delivers more protein per serving and is better for fasting support, meal replacement goals, or anyone following my Bone Broth Diet protocol where higher daily collagen protein is part of the plan. Capsules are better for travel, maintaining a consistent daily habit, or supplementing on days when you cannot prepare liquid broth. The practical recommendation I give most patients: use powder as your primary daily format and capsules as your backup. Together they cover every scenario and ensure you never go a day without your bone broth nutrients. Red Flags to Avoid 'Bone broth extract' without specifying hydrolyzed or peptide form No protein content listed per serving — a serious transparency issue Tallow listed far down the ingredient list in a bone broth skincare product — same issue applies here Prices dramatically lower than the market standard — sourcing and testing cost money No information about country of origin or farming practices Reading a Bone Broth Supplement Label Like a Professional Most supplement labels are designed to impress, not inform. Here is how to extract what actually matters when evaluating a bone broth supplement. First, go straight to the Supplement Facts or Nutrition Facts panel — ignore everything on the front of the package. Look for protein content per serving: 15g or more for a powder, 2g or more per capsule serving. Look for the word 'hydrolyzed' next to collagen. Look at the ingredient list for anything you cannot pronounce that has no nutritional purpose — these are usually fillers or anti-caking agents that dilute the active content. Second, check the serving size against the price. A product that looks cost-effective might require four servings per day to reach a therapeutic dose, making it significantly more expensive than a single-serving competitor. Always calculate cost per gram of collagen protein, not cost per container. The Case for Grass-Fed Over Conventional I have explained sourcing quality as a general principle, but I want to be specific about why grass-fed matters for bone broth in particular. The research on grass-fed vs. grain-fed beef shows consistent differences in the fatty acid profile of the tissue. Grass-fed animals produce beef and bone products with a significantly better omega-3 to omega-6 ratio, higher levels of conjugated linoleic acid, and more fat-soluble vitamins. These differences carry into the collagen-rich bone and connective tissue used to make bone broth supplements. For a supplement you are taking every day, these sourcing differences compound over months and years of use. The incremental quality of grass-fed sourcing is not dramatic in any single serving — but it is meaningful across the cumulative exposure of a daily supplement habit. This is why I source my entire bone broth line from grass-fed, pasture-raised bones and why I look for the same on every bone broth label I recommend to patients. One more principle worth applying: buy from brands that have been operating in the bone broth space long enough to have refined their sourcing and manufacturing processes. New entrants in a growing market often cut corners on the very criteria that determine quality — grass-fed sourcing, third-party testing, and adequate protein content. A brand with years of bone broth clinical use behind its products is a better bet than one that entered the category chasing demand. Frequently Asked Questions Frequently Asked Question Answer What is the most effective bone broth supplement? The most effective bone broth supplement uses grass-fed, pasture-raised bones, specifies hydrolyzed collagen peptides for maximum absorption, provides at least 10g of protein per serving for powder format, and has been third-party tested. Transparency about sourcing and a clean ingredient list are the clearest quality signals. Is bone broth powder or capsules better? Powder delivers significantly more collagen protein per serving and is better for fasting support or Dr. Kellyann's Bone Broth Diet protocol. Capsules are more convenient for travel and daily maintenance. Many people benefit from using both depending on the day. Can you take bone broth supplement every day? Yes — daily use is both safe and recommended. The benefits of collagen and amino acid supplementation are cumulative and build over weeks and months of consistent daily intake. The key is choosing a high-quality product and maintaining consistency. When should I take a bone broth supplement? Morning on an empty stomach is the most common recommendation, as amino acids absorb efficiently without competition from other proteins. Some patients take capsules before bed to leverage glycine's sleep-supporting properties. Consistency of daily use matters more than specific timing.  

Bone Broth Before and After: What My Customers Actually Experience People come to bone broth for different reasons. Some want to lose weight. Some are chasing better skin. Some have been dealing with digestive problems for years and have run out of other ideas. Some are just curious about all the buzz. And then they get consistent with it, and things start to change. I have been collecting these stories for over 20 years: in my clinical practice, through my programs, and through the community of customers who have trusted my bone broth. What I want to share today is an honest picture of what people actually experience. No promises, no guarantees. Just real patterns from real people, and the reasons I believe bone broth is behind them. Before We Start: A Word About Results Results vary. That is not a legal disclaimer throwaway; it is genuinely true and worth understanding. How you respond to bone broth depends on your starting point, your overall diet, your consistency, your gut health, and a dozen other individual factors. Some people notice dramatic changes in two weeks. Others need six weeks of daily use before things start to shift. Both are normal. Consistency is the common thread in every success story I have witnessed. Weight Loss Before and After Of all the before-and-after changes my customers report, weight loss is the most common. The stories in my success stories archive are remarkable: people losing 10, 20, and even 30 pounds in 21 days on my Bone Broth Diet program, often after years of struggling with other approaches. The weight loss mechanism is not mysterious: bone broth supports satiety through its protein content, helps stabilize blood sugar, reduces cravings, and supports a healthier gut microbiome. When you combine that with the low-sugar, low-carb eating approach of my programs, the body simply starts doing what it is designed to do. Skin Before and After Skin changes are the before-and-after result I find most personally satisfying, because they are visible proof that the collagen work is happening inside the body. What I hear most often from customers who are consistent with bone broth: their skin looks more hydrated. Lines soften. The overall texture becomes smoother. Eyes look brighter. These changes tend to show up around four to eight weeks into a consistent daily habit. If you are patient and consistent, you may be looking in the mirror one morning and realizing something is different. Gut and Digestion Before and After Gut changes are often the fastest to show up, and they are frequently the most life-changing for the people who experience them. The most common reports: bloating that has been a chronic daily companion simply goes away within the first week or two. Regularity improves. The uncomfortable fullness and gas after meals decreases. One of my patients had been dealing with acid reflux for years. Through my program, his digestive issues resolved alongside his weight loss. He called it a life transformation. Energy and Inflammation Before and After This category surprises people because they did not necessarily come to bone broth for energy. Joint comfort improving. Morning stiffness decreasing. Brain fog lifting. Energy more sustained through the day without the afternoon crash. Sleep improving. These are the reports I see alongside the weight and skin changes in people who have been consistent for two to three months. The common thread is inflammation: bone broth, through its glycine content and gut-supporting properties, may help reduce chronic low-grade inflammation. How Long Does It Take to See Results? Digestive changes: many people notice improvements in bloating and regularity within one to two weeks Skin changes: most people report noticeable differences at four to eight weeks of consistent daily use Weight loss: depends heavily on your overall diet and whether you are following a structured program Joint comfort: most people who experience changes report them at six to twelve weeks The pattern is clear: this is a daily habit, not a quick fix. The people who get the most dramatic results are the ones who make bone broth non-negotiable and give it real time to work. How to Get Started Start with two cups of Dr. Kellyann's bone broth per day. Replace your afternoon snack with one cup. Have the other in the morning or before bed. If you want a full week of structure with meals, snacks, and bone broth timing built in, my 7-Day Bone Broth Lifestyle Meal Plan is a free, practical starting point that thousands of people have used to build the habit. Your before-and-after story is waiting. You just have to start.  

Bone Broth for Joints: What You Need to Know About Collagen and Joint Support Achy joints. Stiff mornings. That feeling of your body just not moving the way it used to. If you are over 40, there is a good chance you know exactly what I am talking about. And if you are one of my patients, you have almost certainly heard me bring up bone broth in that conversation. As a naturopathic physician, joint health is one of the topics I address most often in clinical practice, and bone broth is one of the most powerful foods I know for supporting it from the inside out. Why Joints Break Down Over Time Cartilage is the cushioning tissue at the ends of your bones where they meet at joints. It is made primarily of collagen: about 60 percent by dry weight. As collagen production declines with age, cartilage integrity can change. Less collagen means less cushioning, which is a significant part of why joints become more uncomfortable over time. The synovial fluid that lubricates your joints also relies on healthy connective tissue to function well. All of these structures need the same fundamental building materials: collagen, amino acids, and the compounds found naturally in connective tissue. What Bone Broth Contains That Supports Joints Type II Collagen Bone broth made from cartilage-rich parts, think chicken feet, beef knuckles, and joint bones, is particularly rich in Type II collagen. Type II collagen is the primary collagen type found in cartilage. It provides the amino acids your body uses to support and maintain cartilage structure. Glycine Glycine is one of the most abundant amino acids in bone broth and one of the most researched for its anti-inflammatory properties. Research suggests glycine may help modulate inflammatory pathways in the body. Given that joint discomfort is often closely tied to inflammation, this is significant. Glucosamine and Chondroitin You may recognize these from joint supplement bottles. They are compounds found naturally in cartilage, and when you simmer cartilage-rich bones for 24 hours, they make their way into your broth. Getting them from a whole food source is a beautiful thing. Proline and Hydroxyproline These amino acids are critical building blocks of collagen itself. Supporting your body's collagen synthesis starts with making sure these raw materials are available, and bone broth delivers them in a highly bioavailable form. Which Type of Bone Broth Is Best for Joints? For joint support specifically, cartilage-rich bones make all the difference. I cover exactly which bones to use in my post on the best bones for bone broth, but the short answer is knuckle bones, oxtail, chicken feet, and joint-heavy cuts. A broth made from these bones will gel solidly when refrigerated: that is your sign the collagen extraction worked. This is why I source Dr. Kellyann's bone broth from grass-fed and pasture-raised animals specifically selected for their cartilage-dense bone profiles. What My Patients and Customers Report The feedback I hear most often about bone broth and joints is this: it takes time, but when it works, people notice. Most of my patients who use bone broth consistently for joint support report meaningful changes after four to eight weeks. The word I hear most is that their joints feel more 'comfortable.' Some report better morning mobility. Others say activities that used to bother their knees or hips feel more manageable. Bone broth is not a treatment for any joint condition, and I would never suggest you replace medical care with broth. But as a daily nutritional support tool, it is one of the most accessible and useful things you can add to your routine. How Much and How Often? For joint support, consistency matters far more than quantity. One to two cups per day, every day, is the approach I recommend. I break down serving guidelines in full in my post on how much bone broth per day, but the general principle is: give it several weeks of daily use before expecting to notice changes. And if you want to see how consistent bone broth use fits into a complete health transformation, the Bone Broth Diet gives you the full structured framework my patients have used for years. A Simple Daily Habit With Meaningful Potential Here is what I love about bone broth for joint health: it is completely accessible, delicious, and has a host of other benefits while you are at it. Your gut gets support. Your skin gets collagen. Your joints get the building materials they need. All from one warm cup. Give it a consistent try for four to six weeks and pay attention to how your body responds.  

Bone Broth Side Effects: What's Normal, What's Not, and How to Adjust I am going to do something here that I do not always see bone broth brands do: I am going to be completely honest with you about the fact that bone broth can, in some people, cause digestive responses. Especially in the beginning. I say this as someone who has recommended bone broth to thousands of patients and customers. I believe in it deeply. But I also believe in giving you the full picture so you can make smart decisions for your own body. So let's talk about what side effects some people experience, why they happen, and what to do about them. The Good News First The vast majority of people who drink bone broth experience no adverse effects whatsoever. Many feel noticeably better within days: less bloating, better digestion, more energy, clearer skin. For most people, bone broth is one of the most gentle, nourishing things they can add to their diet. But some people do experience a digestive adjustment period, particularly in the first week or two. And a smaller subset have specific sensitivities to compounds in bone broth that are worth knowing about. Can Bone Broth Cause Diarrhea? This is the most common side effect question I receive, so let me address it directly. Yes, some people experience loose stools or changes in bowel habits when they first start drinking bone broth, particularly in larger amounts. There are two main reasons. First, the high glycine content of bone broth can have a mild laxative effect in some individuals when consumed in larger servings. Second, bone broth changes the environment of your gut microbiome, and any significant dietary change can temporarily affect bowel habits. The solution is almost always the same: start with a half cup rather than a full cup and build up gradually over a week or two as your body adjusts. Histamine Sensitivity and Bone Broth This is the most important side effect to know about. Long-simmered bone broth is naturally high in histamines. For people with histamine intolerance, bone broth can trigger symptoms including headaches, skin flushing, digestive discomfort, or runny nose. I wrote a full guide on histamine intolerance that is worth reading if you suspect this might apply to you. The adjustments that help most: choose a fresher or shorter-simmered broth, make your own and use it immediately, or start with very small amounts and observe your response carefully. Changes in Bowel Habits Some people report temporary constipation when starting bone broth. The most frequent cause is simply not drinking enough water alongside your bone broth intake. Make sure you are drinking at least 64 ounces of water per day, more if you are active. Adequate hydration is important whenever you increase your protein intake. Sodium Concerns Bone broth can vary significantly in sodium content depending on the product. For most healthy people, this is not a concern in a one-to-two cup daily serving. But if you are monitoring your sodium intake for blood pressure or kidney health reasons, check the label and factor it into your total daily count. What About Lead and Heavy Metals? Some older studies raised questions about lead content in certain bone broths, particularly those made from conventional, non-grass-fed bones. Here is the important nuance: the source and quality of the bones matters enormously. Bones from grass-fed, pasture-raised animals living in clean environments have significantly lower heavy metal accumulation. This is one of the most important reasons I have always been strict about the sourcing standards for my bone broth: what goes into the bones ends up in your cup. How Much Bone Broth Is Too Much? Most side effects from bone broth are related to consuming too much too soon rather than any inherent problem with the broth itself. I cover the right daily serving guidelines in detail in my post on how much bone broth per day: the general principle is to start with one cup per day, see how your body responds for a week, and then increase to two cups if you are feeling good. Gradual introduction gives your body time to adjust. Who Should Be Especially Cautious While bone broth is safe and beneficial for the vast majority of people, these groups should consult a healthcare provider before making it a daily habit: People on medications for blood pressure, blood sugar, or kidney disease People with known histamine intolerance People with a history of kidney stones Pregnant women (ensure products are from quality, tested sources) When to Stop and Reach Out to a Provider Most side effects from bone broth are mild and resolve within one to two weeks as your body adjusts. However, if you experience persistent diarrhea lasting more than a week despite reducing your serving size, significant skin reactions like hives or rash, headaches or palpitations that worsen over time, or any symptom that concerns you, stop and consult a healthcare provider. Trust your body. It is good at telling you what it needs. The Bottom Line Bone broth side effects exist, and I think you are better served knowing about them honestly than being surprised by them. For most people, any initial adjustment is mild, temporary, and easily managed by starting with smaller servings and staying hydrated. Start gently with Dr. Kellyann's bone broth, listen to your body, and give yourself the grace of an adjustment period. And if you want the full framework for using bone broth as part of a structured clean eating approach, my Bone Broth Diet gives you the complete daily plan that thousands of my patients and customers have used to get real, lasting results.  

The Bone Broth Fast: Dr. Kellyann's 3-Day Protocol As a naturopathic physician, I do not recommend fasting lightly. True extended water fasting is demanding, and for many people it is simply not sustainable. But what I have seen work beautifully for my patients, again and again, is what I call the bone broth fast: a modified fasting protocol that supports your body while giving your digestive system the deep rest it needs. I have built bone broth mini-fasts into my Bone Broth Diet program for years. My patients use them strategically, and the results speak for themselves: reduced bloating, improved digestion, accelerated weight loss, and that wonderful feeling of a genuine reset. Let me walk you through exactly how to do it. What Is a Bone Broth Fast? A bone broth fast is a period, typically one to three days, during which you consume primarily bone broth, water, and herbal teas, with solid food temporarily removed. Unlike water fasting, a bone broth fast is nutrient-supported. Each cup of quality bone broth delivers protein, collagen, amino acids, and electrolytes. Your gut gets a profound rest from digesting solid food, but you are not depriving your body of nourishment. That distinction is what makes bone broth fasting manageable, effective, and far more sustainable than traditional fasting approaches. Why a Bone Broth Fast Works When your digestive system is not occupied breaking down solid food, it gets a chance to repair. The gut lining gets space to heal. The gelatin and amino acids in bone broth actively support this process while you fast. At the same time, your body shifts toward burning stored fat for fuel. The protein in bone broth helps preserve lean muscle mass during this process, which is one key reason bone broth fasting is gentler on the body than water fasting. Many people wonder whether bone broth counts as a true fast at all. I address the full question in my post on whether you can drink bone broth while fasting: for most intermittent fasting protocols, yes, bone broth supports rather than breaks your fast. Who Is a Good Candidate for a Bone Broth Fast? This approach works well for people who want to give their gut a genuine reset, feel bloated or sluggish and want a structured way to break the cycle, are looking to jumpstart weight loss, or find water fasting too difficult to maintain. Please consult your physician before starting any fasting protocol if you are pregnant or nursing, taking prescription medications, have a history of disordered eating, or have any condition affecting blood sugar. My 3-Day Bone Broth Fast: Step by Step The Day Before: Prepare Your Body Do not go from a full Western diet straight into a fast. The day before, eat light, clean, and simple: vegetables, lean protein, a little fruit. Cut out alcohol, caffeine (or taper it down), sugar, and processed foods. This makes the transition much smoother and reduces the detox-like headaches some people experience on day one. Day 1: Settle In You will drink four to six cups of warm bone broth throughout the day, spacing them every two to three hours. In between, drink plenty of water and herbal teas. Ginger, chamomile, and peppermint are wonderful choices. What about coffee? I answer this question in my post on drinking coffee during a cleanse. During a bone broth fast, black coffee is generally acceptable, but decaf or reducing caffeine is ideal to let your nervous system rest fully. Day 2: The Reset Kicks In Day two is often when my patients report the most noticeable shift. Hunger typically decreases as your body adjusts to running on ketones and the steady nourishment of bone broth. Many people feel clearer and lighter than they expected. Continue with four to six cups of broth, plenty of water, and herbal teas. Day 3: Finishing Strong By day three, most people feel genuinely good. Energy is stable, bloating is typically gone, and appetite has calmed significantly. On the evening of day three, start thinking about how you will break the fast the following morning. How to Break the Bone Broth Fast Do not end a fast with a heavy meal. Your digestive system has been resting, and jumping straight back into complex foods can cause significant discomfort. On the morning after your fast, start with a small, easily digestible meal: soft-cooked eggs, steamed vegetables, or a bowl of vegetable soup. Continue drinking bone broth alongside solid food for the next day or two as you reintroduce your normal eating pattern. After the Fast: Building on Your Reset A bone broth fast is most powerful when it serves as a launching pad, not just a one-time event. After your fast, your palate will likely have shifted: sugary foods may taste too sweet, heavy processed foods may feel unappealing. Take advantage of that recalibration. Dr. Kellyann's bone broth is what I recommend for the fast itself and for maintaining the daily habit that keeps your results going long after the three days are done. How Often Can You Do a Bone Broth Fast? In my Bone Broth Diet program, I incorporate two bone broth mini-fast days per week as an ongoing strategy. For a full three-day fast, once every four to six weeks is reasonable for most healthy adults. As always, listen to your body and work with your healthcare provider.

The Best Time to Drink Bone Broth (Morning, Night, or Anytime?) Here is a question I love getting from new bone broth drinkers: when should I drink it? Morning? Before bed? During a fast? Does it even matter? Good news: there is no wrong time to drink bone broth. It is nourishing at any hour. But different times of day do align with different goals, and knowing those alignments can help you get even more from your daily cup. Let me walk you through the options and tell you what I personally recommend. First, the Most Important Principle: Consistency Beats Timing The single most important variable is not when you drink bone broth. It is whether you drink it consistently every day. The amino acids in bone broth work cumulatively. Daily consistency over weeks and months is what produces the skin, gut, and joint changes that my patients rave about. Pick a time that fits your life and stick with it. Morning: My Personal Favorite I start most of my patients on a morning bone broth ritual, and it is the routine I personally follow. I cover all the reasons why in my post on the benefits of drinking bone broth for breakfast, but the heart of it is this: drinking bone broth first thing in the morning delivers a meaningful protein dose before you have eaten anything. That early protein sets the stage for better appetite regulation throughout the entire day. Try this: heat your bone broth, add a pinch of sea salt, a squeeze of lemon, and perhaps a small knob of grass-fed ghee. Sip it like a warm elixir before breakfast. You might be surprised how quickly it becomes the best part of your morning routine. Before Meals: For Appetite Support Drinking bone broth 20 to 30 minutes before a meal is a strategy I recommend to patients working on portion control. The protein and gelatin in bone broth may help create a feeling of fullness before you sit down to eat, which naturally leads to eating less without feeling deprived. During Intermittent Fasting Windows Bone broth and intermittent fasting are one of the best nutritional partnerships I know of. When you are in a fasting window, bone broth keeps you nourished with amino acids and electrolytes without triggering a meaningful insulin response. I explain exactly why this works in my post on whether bone broth breaks a fast: for most protocols, it does not. It takes the edge off hunger, supports your gut while it rests, and makes fasting dramatically more manageable than white-knuckling it through with water alone. This is exactly why I built bone broth fasting days into my Bone Broth Diet as a core weekly strategy. Afternoon: The Snack Replacement The afternoon is when most people's resolve takes a hit. Blood sugar dips around 3 p.m. and suddenly everything in the vending machine starts looking appealing. A warm cup of bone broth mid-afternoon delivers protein, gives you something warm and satisfying to sip, and provides genuine nourishment. I encourage all my patients to replace at least one sugary snack with bone broth every day. It is one of the simplest, most effective food swaps I know of for supporting weight goals without feeling deprived. Before Bed: Glycine and Sleep Bone broth before bed? Yes. Glycine, one of the primary amino acids in bone broth, has been studied for its role in supporting sleep quality. Research suggests that glycine may support sleep onset and overall sleep quality by lowering core body temperature and supporting the nervous system's wind-down process. A warm mug of bone broth before bed is a gentle, calming ritual that may do double duty: nourishing your gut overnight and supporting more restful sleep. Before or After a Workout Bone broth works well around exercise too. Before a workout, it provides a light protein source without the heaviness of a full meal. After a workout, the amino acids in bone broth support muscle recovery and connective tissue repair. Many athletes and active people have made bone broth a regular part of their post-workout routine. What Time Should You Drink It? My practical recommendation: choose one time that fits naturally into your existing daily routine and start there. Morning is my top pick for most people. Once that habit is locked in, consider adding a second cup in the afternoon or before bed. Two cups per day is the sweet spot I recommend for most of my patients. Start with Dr. Kellyann's bone broth and pick the time that fits your life. The best time to drink bone broth is always the time you will actually do it consistently.  

Bone Broth for Skin: Collagen, Elasticity, and What I Tell My Patients I call bone broth liquid gold, and there is no place that description feels more true to me than when I look at what happens to my patients' skin. I have been a naturopathic physician for over 20 years and an anti-aging specialist for most of that time. The question I hear most from women, in particular, is some version of the same thing: how do I keep my skin from aging so fast? And my answer, time and time again, starts with collagen and almost always includes bone broth. Why Your Skin Needs Collagen Collagen is the most abundant protein in the human body. It forms the underlying structure of your skin, providing the firmness, elasticity, and plumpness that keeps skin looking youthful. Picture a mattress: the coils inside are your collagen. When those coils break down, the mattress sags. The same thing happens to skin. Starting around age 25, your body's collagen production begins to decline. The visible results are exactly what you would expect: fine lines, loss of firmness, a duller complexion. This is not a vanity issue. It is a nutrition issue. Your body cannot produce adequate collagen if it does not have the building materials to do so. I cover the broader case for why collagen is so essential in my post on the benefits of collagen. But for skin specifically, bone broth is one of the most accessible and potent sources of collagen-building amino acids available in a whole food. How Bone Broth Supports Skin Health Bone broth provides the amino acids glycine, proline, and hydroxyproline: the exact building blocks your body uses to synthesize collagen. When you eat or drink collagen, your digestive system breaks it down into these amino acids, which then circulate in the bloodstream and are used by collagen-producing cells called fibroblasts. Think of bone broth as delivering the raw materials your skin needs to do what it is naturally designed to do. Many people who drink bone broth consistently report significant improvements in skin hydration, firmness, and overall appearance within four to eight weeks. What My Patients and Customers Report The skin changes I hear about most often are: Improved skin texture and a smoother overall appearance A more hydrated, plumper look, especially around the eyes Reduced dryness and flakiness Improved skin tone and brightness Stronger nails and healthier hair as a welcome bonus These are not guaranteed outcomes, and results vary from person to person. But the consistency with which I hear these reports, across thousands of customers, is what keeps me confident that the collagen connection is real and meaningful. Bone Broth vs. Collagen Supplements for Skin People often ask me: what is better for skin, bone broth or collagen peptide powder? I cover this in full in my post on bone broth vs. collagen. The short answer: both work through the same amino acid pathway, but bone broth provides collagen precursors alongside gelatin, minerals, and gut-supportive compounds you simply do not get from isolated peptides. I use both and recommend both. If I had to choose one, bone broth wins because of everything else it brings to the table. Skin, Bone Broth, and Body Changes Something I am hearing more and more from patients and customers is a concern about skin changes during significant weight loss. Rapid changes in body composition can sometimes affect skin firmness and elasticity. Nutritional support matters during these periods more than many people realize. Collagen-rich foods like bone broth may help support the skin's structural integrity as the body changes. The amino acids in bone broth are exactly what your skin needs to adapt and look its best. How Much Bone Broth for Skin Benefits? Consistency is the key factor, not volume. One to two cups of Dr. Kellyann's bone broth per day, every day, is the approach I see produce the best results for skin. Many of my patients make it a morning ritual before breakfast or alongside their morning coffee. And if you want a structured program that puts all of this together, the Bone Broth Diet is the 21-day framework I developed after observing these results in clinical practice for over two decades. The Bigger Picture: Beauty From the Inside Out True beauty is an inside job. No topical cream, no matter how expensive, can replace the work of nourishing your body at the cellular level. Bone broth is one of the most powerful tools I know of for doing exactly that. Your skin is a reflection of what is happening inside your body. When you nourish yourself well, it shows.  

Bone Broth for Weight Loss: How It Works and How to Use It I created my Bone Broth Diet over a decade ago after watching what happened to my patients when I started incorporating bone broth into their weight loss protocols. The results were consistent enough, and exciting enough, that I wrote a book about it. I have spent years since watching those results repeat themselves in thousands of people who followed the program. But here is what I want to be clear about right from the start: bone broth is not a magic weight loss potion. It is a powerful nutritional tool that, used correctly, can meaningfully support your body's ability to lose weight and keep it off. Let me explain exactly how. Why Bone Broth May Support Weight Loss It Keeps You Full Without Filling You Out A cup of bone broth delivers around 9 to 10 grams of protein with only 35 to 50 calories. Protein is the most satiating macronutrient we know of, meaning it helps suppress hunger signals more effectively than carbohydrates or fat. Many of my patients report that sipping bone broth in the mid-afternoon, right when the snack cravings hit, takes the edge off completely. I encourage all my patients to add two cups of bone broth to their daily diet in place of sugary snacks. You lower your sugar intake, lower your calorie intake, and give your body something genuinely nourishing in return. It Helps Control Sugar Cravings One of the first things my patients notice when they start drinking bone broth regularly is that their sugar cravings decrease. The protein and amino acids in bone broth may help keep blood sugar more stable throughout the day. When your blood sugar is steady, you do not get those sharp hunger spikes that send you reaching for something sweet. Glycine Supports a Healthy Metabolism Glycine is one of the most abundant amino acids in bone broth, and it does a lot of interesting things in the body. Research suggests that glycine may play a role in supporting healthy metabolic function and may help the body use glucose more efficiently. It Supports Gut Health, Which Supports Everything Else A healthy gut is central to everything: weight regulation, energy, mood, immune function. The gelatin and amino acids in bone broth, particularly glutamine, may help support the integrity of the gut lining. When your gut is functioning well, your body absorbs nutrients properly and does not hold onto unnecessary bloat. Many of my patients lose pounds of water weight and bloat in the first week of drinking bone broth consistently. How to Use Bone Broth for Weight Loss Replace Your Afternoon Snack Instead of crackers, chips, or a packaged snack bar in the afternoon, heat up a cup of bone broth. Season it with a pinch of sea salt, some fresh herbs, or a squeeze of lemon. You will be full, you will have satisfied your warm savory craving, and you will have added protein and collagen to your day without a single processed ingredient. Use It During Intermittent Fasting Bone broth and intermittent fasting are natural partners. I explain the full mechanics in my post on whether bone broth breaks a fast but the key point is this: sipping bone broth during your fasting window keeps you nourished with amino acids and electrolytes without triggering a significant insulin response. You get the metabolic benefits of fasting without the hunger that makes most fasting protocols unsustainable. Start Your Morning With It Many of my most successful patients drink bone broth first thing in the morning. My post on the benefits of drinking bone broth for breakfast covers this in full detail: it warms up your digestion, delivers a protein dose before food, and sets a strong nutritional tone for the entire day. Use It as a Soup Base Instead of Water Any time a recipe calls for water or regular stock, use bone broth instead. You add protein and collagen to your meal with zero extra effort. Soups, stews, grains, sauces: all of them benefit. How Much Bone Broth Should You Drink for Weight Loss? My standard recommendation is two cups per day as a weight loss support tool. One in the morning and one in the afternoon works well for most people. Two cups daily is a great starting point if you are incorporating bone broth on your own. A Word of Honesty Bone broth works best as part of an overall commitment to clean eating and a healthy lifestyle. It is not going to override a diet full of processed foods, sugar, and refined carbs. But for someone already trying to do the right things, Dr. Kellyann's bone broth is one of the most powerful additions you can make. Start with two cups a day. Replace the snacks you know are not serving you. Give it three to four weeks. I think you will be very glad you did.  

I have been making and recommending bone broth since before it was trendy. Back when my patients looked at me like I had suggested they drink pond water, I was already watching what it did for their digestion, their skin, their joints, and their waistlines. Trust me when I say: I have seen a lot of bone broth over the years. And I have seen a lot of bad bone broth too. Now that grocery store shelves are lined with cartons claiming to be the real thing, I want to give you the honest breakdown of what separates a genuinely nourishing bone broth from what is really just dressed-up stock. What Makes Bone Broth 'Bone Broth'? True bone broth is made by simmering animal bones and connective tissue for a minimum of 18 to 24 hours. That long, slow cooking time is non-negotiable. It is what draws collagen, gelatin, glycine, proline, and minerals out of the bones and into your cup. Regular stock simmers for a few hours. You get flavor, but you lose most of the nutritional payload. If a product stays thin and watery when cold, you are likely looking at glorified stock. The 6 Things I Look For on Every Label 1. Grass-Fed or Pasture-Raised Bones The quality of the bones determines the quality of the broth. Grass-fed beef bones and pasture-raised chicken bones come from animals that lived as nature intended: healthier fat profiles, cleaner nutrient content, and less exposure to antibiotics and hormones. This genuinely affects what ends up in your cup. 2. Long Simmer Time If the brand discloses their simmer time and it is under 12 hours, keep looking. We simmer for a minimum of 24 hours because that is what it takes to fully extract collagen and gelatin. A well-made broth gels in the refrigerator. That gel is your collagen. 3. Protein Content Per Serving A quality bone broth should deliver around 9 to 10 grams of protein per cup. If a product has 1 to 2 grams of protein per serving, the bones were either poor quality, simmered too briefly, or heavily diluted. Always flip the carton and check. 4. A Clean Ingredient List The ingredient list of a genuinely good bone broth should be short: bones, water, perhaps some apple cider vinegar, and maybe aromatics like onion or bay leaf. What should not be there: caramel color, yeast extract, 'natural flavors,' or monosodium glutamate. Those additions are shortcuts, not nutrition. 5. No GMO or Artificial Ingredients This matters especially if you are using bone broth as part of a gut healing protocol or a weight management plan. You are drinking this for its clean, concentrated nutrition. Additives undermine that entire purpose. 6. Transparent Sourcing Good companies are proud of where their bones come from. If a brand cannot tell you whether their beef is grass-fed or their chickens are pasture-raised, that is worth noting. Liquid vs. Powder: Which Is Better? Both have a place in your routine. I wrote a full comparison of bone broth powder vs. liquid for anyone who wants the deep dive, but here is the short version: liquid bone broth is traditional, ready to sip, and ideal when you want the full warm-mug experience. Powder is concentrated, shelf-stable, and incredibly convenient for travel or busy mornings. The key is choosing a powder made from real bone broth, not one made primarily from collagen peptides or protein concentrates dressed up with broth flavoring. What to Avoid on the Label A lot of what lines grocery store shelves is not really bone broth in any meaningful nutritional sense. Watch out for these red flags: Under 5 grams of protein per serving: The bones were either poor quality or barely simmered. 'Chicken flavor' or 'beef flavor' in the ingredients: This means flavor compounds, not real broth nutrition. Caramel color: Added to make the broth look richer than it is. Thin, watery consistency even when warm: Real bone broth has body. Extremely high sodium with very low protein: This is a salt bomb, not a health food. Which Bones Make the Best Broth? Not all bones are created equal. I have a detailed post on the best bones for bone broth that is worth reading if you ever make your own. The short answer: cartilage-rich bones like knuckles, feet, and joints yield the most gelatin and collagen. Marrow bones add richness. A combination gives you the best of both worlds. Beef, Chicken, or Mixed? How to Choose Beef bone broth is particularly collagen-dense and rich in Type I and Type III collagen, which support skin elasticity and connective tissue. Chicken bone broth is higher in Type II collagen from cartilage-rich parts like feet and backs, making it especially useful for joint support. If you are new to bone broth, start with chicken: most people find the flavor milder and more approachable. Once the habit is established, rotate in beef for broader collagen coverage. The Bottom Line The best bone broth is made from quality bones, simmered long and slow, with nothing artificial added. After two decades of clinical practice, I built Dr. Kellyann's bone broth around exactly these standards because I wanted a product I would give my own family. And if you want to see how a quality bone broth fits into a real weight loss and wellness framework, the Bone Broth Diet program is the 21-day system I developed after watching these results play out in my practice for years.  

I have been talking about bone broth for over two decades. As a naturopathic physician and the creator of the Bone Broth Diet, I have watched this ancient food go from something my patients looked at sideways to a staple in millions of households. And the number one question I still get? What is actually in this stuff? It is a fair question. We hear a lot of big claims about bone broth, and I think you deserve straight answers. So let's look at the real nutritional picture: what bone broth contains, what that means for your body, and why not all bone broths are created equal. What Makes Bone Broth Different From Regular Broth? Here is the key: bone broth is simmered low and slow for a minimum of 18 to 24 hours. That extended cooking time is what draws collagen, gelatin, amino acids, and minerals out of the bones and into the liquid. Regular chicken or beef stock typically simmers for just a few hours, which means it misses most of those nutrients entirely. When you pick up your bone broth and it turns thick and gel-like when cold, that is gelatin. That is exactly what you want. Bone Broth Nutrition at a Glance Per one cup (8 oz) serving, a quality bone broth typically provides: Calories: 35 to 50 Protein: 9 to 10 grams (primarily from collagen and gelatin) Fat: 0 to 1 gram Carbohydrates: 0 grams Sodium: 95 to 570 mg depending on the product (always check labels) Collagen: varies by product and simmer time Those protein numbers matter. Bone broth gives you a meaningful protein contribution in a low-calorie, low-carb package. That is one of the reasons I have always recommended it as a between-meal drink rather than a high-sugar snack. How Much Protein Is in Bone Broth? Bone broth contains roughly 9 to 10 grams of protein per cup in a well-made, quality product. I go into this in my full breakdown of how much protein bone broth actually has, but the quick version is this: the protein comes primarily from collagen and gelatin rather than from muscle meat. That gives it a very different amino acid profile from what you get in chicken breast or a whey shake. Collagen-derived protein is rich in glycine, proline, and hydroxyproline: the amino acids that serve as building blocks for connective tissue, gut lining support, and skin structure. You will not find these in high concentrations in most other protein sources. Is bone broth a complete protein? Technically no. It is low in some essential amino acids like tryptophan. But the amino acid profile it provides is uniquely valuable and complementary to a whole-foods diet. Do not think of it as a protein replacement. Think of it as a collagen-building, gut-supporting addition to everything else you are eating. Collagen in Bone Broth: What You Are Actually Getting Collagen is the most abundant protein in the human body. It is the scaffolding that holds your skin firm, cushions your joints, and supports your gut lining. Starting around age 25, your body produces less and less of it. Bone broth is one of the few dietary sources that provides collagen in a bioavailable, food-based form. When you simmer bones for 24 hours, collagen breaks down into gelatin, which your body can use directly to support collagen synthesis. If you want to understand how bone broth collagen compares to taking collagen supplements, my post on bone broth vs. collagen lays out the full comparison. The short answer: both work through the same amino acid pathway, but bone broth brings gelatin, gut-supportive compounds, and minerals that isolated peptides simply cannot match. Key Amino Acids and What They Do Beyond the overall protein number, the specific amino acids in bone broth are worth knowing about: Glycine: may support a calm nervous system, restful sleep, and healthy gut lining function Proline and hydroxyproline: the primary building blocks of collagen, supporting skin and joint structure Glutamine: may support the integrity of the intestinal wall and overall gut health Arginine: involved in circulation and tissue repair Minerals in Bone Broth A well-made bone broth also contains minerals drawn from the bones themselves: calcium, magnesium, phosphorus, and potassium. The exact amounts depend on the bones used and simmer time. While bone broth should not be your only source of these minerals, it contributes in a bioavailable form. One note on sodium: bone broth can range from very low to fairly high in sodium depending on the product. Always read the label. The Bottom Line on Bone Broth Nutrition Bone broth is low in calories, meaningful in protein, and uniquely rich in collagen-building amino acids that are hard to get elsewhere. If you are ready to make it a daily habit, Dr. Kellyann's bone broth is simmered for a minimum of 24 hours from grass-fed, pasture-raised bones, so you are getting the full nutritional profile every time. And if you want to see how bone broth fits into a complete plan, the Bone Broth Diet is the 21-day framework I built around exactly these principles.  

If you’ve ever wondered what to eat during intermittent fasting, you’re not alone—navigating the do’s and don’ts can be confusing, especially with so much conflicting information online. This comprehensive guide breaks down everything you need to know, from fasting-friendly snacks to nutrient-rich meals that keep you satisfied and energized. Whether you’re new to fasting or looking to optimize your results, you’ll find simple, actionable strategies to make your intermittent fasting experience both effective and enjoyable. Does Anything “Zero Calorie” Work, Or Are There Hidden Fasting Breakers? While many people assume that anything labeled “zero calorie” is safe during intermittent fasting, the reality is more nuanced. Some zero-calorie products, such as black coffee, plain tea, and water, generally do not disrupt fasting and are widely accepted. However, certain artificial sweeteners, flavored waters, and “diet” drinks may trigger an insulin response or stimulate cravings, potentially undermining the benefits of your fast. It’s important to read ingredient labels carefully and prioritize truly clean, unsweetened options to ensure you’re not unknowingly breaking your fast or sabotaging your progress. What To Eat During Intermittent Fasting? 1. Bone Broth Bone broth is a powerhouse for intermittent fasting, providing protein, collagen, and essential minerals without breaking your fast. Dr. Kellyann’s Bone Broth Fast Track is an ideal choice—convenient, delicious, and specifically formulated to support satiety, gut health, and energy during your fasting routine. 2. Eggs Eggs are a nutrient-dense, high-protein food that helps keep you full and supports muscle maintenance. They’re quick to prepare and versatile, making them perfect for busy mornings or as a base for salads and bowls. 3. Avocados Avocados are rich in healthy fats and fiber, which help stabilize blood sugar and keep you satisfied for hours. Enjoy them sliced, mashed, or as a creamy addition to salads and smoothies. 4. Leafy Greens Spinach, kale, arugula, and other leafy greens are loaded with vitamins, minerals, and antioxidants. They’re low in calories but high in nutrients, making them an excellent foundation for any meal during your eating window. 5. Wild-Caught Fish Salmon, sardines, and mackerel are packed with omega-3 fatty acids and protein, supporting heart health and reducing inflammation. These fish are easy to prepare and pair well with a variety of vegetables. 6. Berries Blueberries, raspberries, and strawberries are lower in sugar than most fruits and provide a powerful antioxidant boost. They’re perfect for adding natural sweetness to yogurt, smoothies, or as a snack on their own. 7. Nuts and Seeds Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats, protein, and fiber. A small handful can help curb hunger and provide lasting energy between meals. 8. Cruciferous Vegetables Broccoli, cauliflower, and Brussels sprouts are rich in fiber and phytonutrients that support detoxification and digestive health. Roast or steam them for a satisfying, nutrient-packed side dish. 9. Greek Yogurt Full-fat, unsweetened Greek yogurt is high in protein and probiotics, supporting gut health and keeping you full. Top with berries or nuts for a balanced, satisfying snack. 10. Olive Oil Extra virgin olive oil is a staple for healthy eating, providing monounsaturated fats that support heart health and help you absorb fat-soluble vitamins. Drizzle it over salads, vegetables, or use it as a base for homemade dressings. What Foods Help You Stay Fuller Longer During a Fast? Foods that help you stay fuller longer during a fast are those rich in protein, healthy fats, and fiber, as these nutrients slow digestion and promote lasting satiety. Incorporating options like eggs, avocados, nuts, seeds, and Greek yogurt into your meals can help curb hunger and stabilize blood sugar levels. Bone broth, such as Dr. Kellyann’s Bone Broth Fast Track, is especially effective because it delivers protein and collagen to help you feel satisfied without breaking your fast. Pairing these foods with plenty of leafy greens and cruciferous vegetables further supports fullness, making it easier to stick to your fasting schedule and avoid cravings. What’s the Best Macro Balance for Your First Meal? The best macro balance for your first meal after fasting is a combination of high-quality protein, healthy fats, and fiber-rich carbohydrates. This trio helps stabilize blood sugar, supports muscle maintenance, and keeps you feeling full and energized for hours. Aim for a meal that includes lean protein sources like eggs, fish, or Greek yogurt, paired with healthy fats such as avocado or olive oil, and plenty of non-starchy vegetables or a small serving of berries for fiber. This balanced approach not only maximizes the benefits of intermittent fasting but also sets a positive tone for the rest of your eating window, helping you avoid energy crashes and cravings. Is Bone Broth One of the Safest and Gentlest Ways to Break a Fast? Yes, bone broth is widely regarded as one of the safest and gentlest ways to break a fast. Its rich blend of easily digestible protein, collagen, and essential minerals helps soothe the digestive system and provides vital nutrients without overwhelming your body after a period of fasting. Bone broth, such as Dr. Kellyann’s Bone Broth Fast Track, is especially beneficial because it supports gut health, replenishes electrolytes, and helps you transition smoothly back into eating solid foods. This makes it an ideal first choice for anyone looking to break a fast while minimizing digestive discomfort and maximizing nourishment. What Should You Avoid Eating or Drinking While Fasting? Food/Drink to Avoid Reason Why It Breaks a Fast or Causes Issues Better Alternative During Fasting Sugary Drinks (soda, juice) Spike blood sugar and insulin, break the fast Water, herbal tea, black coffee Artificial Sweeteners May trigger insulin response or cravings Plain water, unsweetened tea Creamer or Milk in Coffee/Tea Contains calories and carbs, breaks the fast Black coffee, plain tea Protein Shakes Provide calories and protein, end the fasting state Bone broth (minimal calories, gentle) Alcohol Disrupts metabolism, adds empty calories Sparkling water, herbal infusions Snack Foods (chips, crackers) High in carbs and processed ingredients, break the fast None during fasting window Flavored Waters with Additives Often contain hidden sugars or artificial ingredients Plain or naturally infused water Fruit Juices High in sugar, quickly break the fast Water with lemon slice (minimal impact) Energy Drinks Usually high in sugar or artificial sweeteners Black coffee, unsweetened herbal tea Chewing Gum (with sugar/sweetener) Can trigger insulin response and cravings Avoid gum, try sipping water instead How Do You Structure Your Fasting Window and Eating Window? Structuring your fasting and eating windows is all about finding a routine that fits your lifestyle and supports your health goals. Most people start with a 16:8 schedule, fasting for 16 hours and eating during an 8-hour window, but you can adjust the timing to suit your needs—such as 14:10 or even 18:6. During your fasting window, stick to water, black coffee, plain tea, or bone broth like Dr. Kellyann’s Bone Broth Fast Track to stay hydrated and curb hunger without breaking your fast. When your eating window begins, focus on balanced, nutrient-dense meals that include lean proteins, healthy fats, and plenty of vegetables to maximize energy and satiety. Consistency is key, so choose a schedule you can maintain long-term for the best results. What Common Mistakes Do People Make When Choosing Foods for Fasting? Choosing “zero calorie” drinks with artificial sweeteners, which can trigger cravings or an insulin response and undermine fasting benefits. Breaking a fast with processed or high-sugar foods, leading to blood sugar spikes and energy crashes. Not consuming enough protein or healthy fats during the eating window, resulting in increased hunger and difficulty sticking to the fasting plan. Overeating during the eating window, mistakenly thinking it will compensate for fasting hours and sabotaging weight loss or health goals. Neglecting hydration by forgetting to drink enough water, herbal tea, or bone broth, which can cause fatigue, headaches, and increased hunger. Conclusion Intermittent fasting can be a powerful, sustainable approach to better health, weight management, and increased energy—especially when you know exactly what to eat and what to avoid. By focusing on nutrient-dense, whole foods like lean proteins, healthy fats, and plenty of vegetables, and incorporating supportive options such as Dr. Kellyann’s Bone Broth Fast Track, you can maximize the benefits of your fasting routine while minimizing hunger and cravings. Avoiding common pitfalls and structuring your fasting and eating windows to fit your lifestyle will help you stay consistent and motivated, making intermittent fasting an enjoyable and effective part of your wellness journey. Final Thoughts Wondering how to make your meals more satisfying and nutritious during your intermittent fasting journey? Explore Dr. Kellyann’s best sellers, where you’ll find clean, flavorful chicken, beef, and french onion bone broths—each free from GMOs and added sugars. For a simple way to enhance your meals, try the Bone Broth Fast Track and experience a delicious, protein-rich boost. Visit Dr. Kellyann’s to discover more nourishing options that support your wellness goals. Sources https://fastic.com/en/blog/zero-calorie-foods-for-intermittent-fasting https://zoe.com/learn/what-to-eat-or-drink-while-intermittent-fasting https://betterme.world/articles/intermittent-fasting-macros/  

If you’re always searching for ways to make your meals healthier and more satisfying, you’ve probably heard the tip: “Cook your rice in bone broth for extra protein!” But does this simple swap actually move the needle on nutrition, or is it just a flavorful upgrade? In this article, we’ll separate fact from fiction, exploring whether bone broth can meaningfully increase the protein content of your rice—and what that means for your health goals. What Happens When You Cook Rice in Liquid? When you cook rice in any liquid—whether it’s water, broth, or milk—the grains absorb much of that liquid as they soften and expand. This process not only hydrates the rice but also infuses it with the flavors and nutrients present in the cooking liquid. If you use a nutrient-rich liquid like bone broth, some of its proteins, minerals, and amino acids are absorbed into the rice, subtly enhancing its nutritional profile and taste. However, the extent of nutrient transfer depends on factors like cooking time, temperature, and the concentration of nutrients in the broth, meaning not all the benefits of the original liquid make it into the finished rice. Does Cooking Rice In Bone Broth Add Protein? Cooking rice in bone broth does add some protein to the finished dish, but the increase is modest. As the rice absorbs the bone broth during cooking, it takes in a portion of the broth’s dissolved proteins—primarily collagen and amino acids. However, the total protein boost depends on how much broth is used, its protein concentration, and how much liquid the rice actually absorbs. While bone broth can enhance the flavor and provide trace nutrients, it won’t transform rice into a high-protein food; the added protein is typically just a few grams per serving, not enough to replace a main protein source in your meal. Cooking Rice In Bone Broth Facts Cooking rice in bone broth does increase the protein content slightly, as some of the broth’s proteins are absorbed by the grains. Bone broth imparts a richer flavor and savory depth to rice compared to water, making meals more satisfying. The rice also absorbs minerals and amino acids present in the broth, offering a small nutritional boost. The amount of added protein depends on the broth’s concentration and how much liquid the rice absorbs. Using bone broth can make rice more appealing for those seeking gut-friendly nutrients and collagen. Cooking Rice In Bone Broth Myths Cooking rice in bone broth does not turn rice into a high-protein food; the protein increase is minimal. The process does not preserve all the collagen or nutrients, as some break down or remain in leftover liquid. Bone broth rice is not a substitute for eating whole protein sources like meat, fish, or legumes. It’s a myth that all the health benefits of bone broth transfer fully to the rice during cooking. Using bone broth doesn’t make rice inherently “detoxifying” or a cure-all for gut health—these claims are exaggerated. How Much Protein Can Bone Broth Realistically Add to Your Rice? The amount of protein bone broth can realistically add to your rice is modest—typically ranging from 1 to 4 grams per cup of cooked rice, depending on the strength and quality of the broth. Most store-bought bone broths contain about 5 to 10 grams of protein per cup, but not all of that protein is absorbed by the rice during cooking. Some protein remains in the leftover liquid or breaks down with heat. While using bone broth instead of water does enhance the protein content and nutritional value of your rice, it’s important to recognize that the increase is incremental and not enough to make rice a primary protein source in your meal. What Are the Other Nutritional Benefits of Cooking Rice in Bone Broth? Nutrient/Benefit How Bone Broth Enhances Rice Why It Matters Collagen & Gelatin Some collagen and gelatin are absorbed by the rice Supports joint, skin, and gut health Amino Acids Rice takes in amino acids like glycine and proline from the broth Aids in muscle repair and digestion Minerals (Calcium, Magnesium, Potassium) Trace minerals from bone broth infuse into the rice Contributes to bone strength and electrolyte balance Flavor Rich, savory taste replaces blandness of water Makes healthy meals more enjoyable Hydration & Satiety Broth adds moisture and a sense of fullness Helps with hydration and feeling satisfied Reduced Need for Added Salt Bone broth naturally seasons the rice Lowers sodium intake from table salt Does Cooking Rice in Bone Broth Taste Better? Yes, cooking rice in bone broth significantly enhances its flavor, giving it a rich, savory depth that water simply can’t provide. The natural umami from slow-simmered bones, herbs, and vegetables infuses each grain, making the rice more aromatic and satisfying. This flavor boost can elevate even simple dishes, turning plain rice into a comforting, restaurant-quality side or base for meals. For those seeking both taste and nutrition, bone broth rice offers a delicious upgrade that appeals to both adults and kids alike. What Type of Bone Broth Should You Use? High-Quality, Grass-Fed or Pasture-Raised Broth: Choose bone broth made from grass-fed beef or pasture-raised poultry for superior nutrient density and cleaner ingredients. Low-Sodium or Unsalted Varieties: Opt for low-sodium or unsalted bone broth to better control the flavor and salt content of your finished rice dish. Collagen-Rich Broth: Look for broths specifically labeled as collagen-rich if you want to maximize the potential joint, skin, and gut health benefits. No Artificial Additives or Preservatives: Select bone broth with a short, recognizable ingredient list, free from artificial flavors, colors, or preservatives for a cleaner, healthier meal. Flavor Profile That Matches Your Dish: Consider the flavor—chicken, beef, or vegetable-based bone broths can each complement different recipes, so choose one that pairs well with your intended meal. Is Powdered Bone Broth Better for Cooking than Liquid Broth? Powdered bone broth and liquid bone broth each have their own advantages when it comes to cooking rice, but neither is universally “better”—it depends on your needs and preferences. Powdered bone broth is convenient, shelf-stable, and easy to measure, making it ideal for busy kitchens or travel. It can also be adjusted for flavor and protein concentration by simply adding more or less powder. Liquid bone broth, on the other hand, often delivers a richer, more authentic flavor and may contain a broader spectrum of nutrients, especially if it’s homemade or high-quality. Ultimately, both options can enhance the taste and nutrition of your rice, so the best choice comes down to convenience, taste preference, and dietary goals. Common Mistakes To Avoid When Cooking Rice In Bone Broth Using Too Much or Too Little Broth: Not measuring the liquid properly can result in mushy or undercooked rice; always follow the recommended rice-to-broth ratio for best texture. Choosing Low-Quality Broth: Using bone broth with artificial additives, excess sodium, or poor-quality ingredients can diminish both the flavor and nutritional benefits of your rice. Skipping the Rinse: Failing to rinse rice before cooking can lead to sticky, gummy grains, as excess starch isn’t washed away. Not Adjusting Seasoning: Bone broth varies in saltiness and flavor, so taste and adjust your seasoning as needed to avoid overly salty or bland rice. Boiling Instead of Simmering: Cooking rice at a rapid boil can cause uneven texture and loss of nutrients; a gentle simmer ensures even absorption and better flavor retention. Conclusion Cooking rice in bone broth is a simple yet impactful way to elevate both the flavor and nutritional value of your meals. While the protein boost is modest, the added benefits of collagen, amino acids, and minerals make this swap worthwhile for those seeking a more nutrient-dense and satisfying dish. By choosing high-quality broth and following a few best practices, you can enjoy rice that’s not only more delicious but also supports your health and wellness goals. Ultimately, whether you’re a health-conscious home cook, fitness enthusiast, or simply looking for easy ways to upgrade your meals, bone broth rice offers a tasty, nourishing twist on a classic staple. Final Thoughts Looking for a simple way to add more protein and flavor to your meals, especially when cooking rice? Explore Dr. Kellyann’s best sellers, where you’ll find wholesome chicken, beef, and french onion bone broths—all free from GMOs and added sugars. For a creative twist, try the Ramen Beef Bone Broth and experience a savory, protein-rich upgrade. Visit Dr. Kellyann’s for more nourishing options and find the perfect fit for your healthy lifestyle. Sources https://www.thekitchn.com/pasta-method-rice-23719020 https://www.chowhound.com/1566025/liquids-for-cooking-rice-not-water/ https://www.tiktok.com/discover/liquid-vs-powder-bone-broth