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What Are The Signs of Coming to the End of Menopause: Top 5

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What Are The Signs of Coming to the End of Menopause: Top 5

by Danny S. on Nov 15 2025
The transition through menopause can feel like a long and winding road, filled with uncertainty and change. But as you approach the end, certain signs begin to emerge, signaling a new phase of balance and renewal. This guide highlights the top five signs that menopause is ending, offering clarity and support for women eager to understand their bodies and embrace the possibilities ahead. What Does It Actually Mean to Reach the End of Menopause? Reaching the end of menopause means that you have gone 12 consecutive months without a menstrual period, marking the official transition from menopause to post-menopause. This milestone signifies that your ovaries have significantly reduced hormone production, particularly estrogen and progesterone, and your reproductive years have come to a close. While many of the disruptive symptoms—like hot flashes, night sweats, and mood swings—often begin to fade, your body continues to adjust to its new hormonal baseline. Understanding this stage can bring reassurance and clarity, empowering you to focus on maintaining your health, energy, and well-being as you embrace life beyond menopause. What Happens at the End of Menopause? Menstrual Periods Stop Completely: You no longer experience monthly periods, confirming that your reproductive years have ended. Hormone Levels Stabilize at a New Baseline: Estrogen and progesterone levels remain consistently low, and the dramatic hormonal fluctuations of perimenopause subside. Menopausal Symptoms Often Improve: Common symptoms like hot flashes, night sweats, and mood swings typically decrease in frequency and intensity, though some may linger or change. Long-Term Health Considerations Emerge: With lower estrogen, there’s an increased focus on bone health, heart health, and maintaining a healthy metabolism. A New Phase of Well-Being Begins: Many women experience renewed energy, emotional stability, and a sense of empowerment as they adapt to post-menopausal life. What Are The Signs of Coming to the End of Menopause: Top 5 1. Periods Have Stopped for 12 Months The most definitive sign that you’re reaching the end of menopause is the absence of menstrual periods for a full year. This milestone marks the official transition from menopause to post-menopause. If you haven’t had a period in 12 consecutive months—and there’s no other medical reason for this change—it’s a clear signal that your body has completed the menopausal transition. 2. Hot Flashes and Night Sweats Decrease As you approach the end of menopause, you may notice that hot flashes and night sweats become less frequent and less intense. While these symptoms can persist for some women, many find that they gradually diminish as hormone levels stabilize. This improvement can bring a welcome sense of relief and signal that your body is adapting to its new hormonal baseline. 3. Mood Swings and Sleep Patterns Improve Emotional ups and downs, as well as sleep disturbances, are common during menopause. However, as you near the end, mood swings often become less severe, and sleep quality tends to improve. This is largely due to the stabilization of hormone levels, which helps regulate your body’s natural rhythms and emotional responses. 4. Vaginal and Urinary Symptoms May Persist or Change While many menopause symptoms fade, some—like vaginal dryness or urinary changes—may continue or become more noticeable. These symptoms are linked to lower estrogen levels and can persist into post-menopause. Being aware of these changes allows you to seek supportive solutions and maintain comfort and health. 5. Renewed Energy and Sense of Well-Being Many women report a renewed sense of energy, clarity, and emotional stability as they move beyond menopause. With the end of hormonal fluctuations, you may feel more balanced and empowered to focus on your health, relationships, and personal goals. This new phase often brings a sense of freedom and optimism about the years ahead. How Long Does the Menopause Transition Typically Last? The menopause transition, also known as perimenopause, typically lasts anywhere from four to eight years, though the exact duration can vary for each woman. This phase begins when hormone levels start to fluctuate and menstrual cycles become irregular, often in a woman’s mid-to-late 40s. Perimenopause ends when you have gone 12 consecutive months without a period, marking the official start of post-menopause. Throughout this transition, symptoms like hot flashes, sleep disturbances, and mood changes may come and go, but understanding the typical timeline can help you prepare and manage your health with greater confidence. What Can You Do to Make The Process Easier? Strategy How It Helps Example/Resource Balanced Nutrition Supports hormone balance, energy, and overall well-being. Focus on whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. Regular Physical Activity Reduces stress, boosts mood, strengthens bones, and helps manage weight. Incorporate walking, yoga, strength training, or dancing into your weekly routine. Quality Sleep Habits Improves mood, energy, and resilience to menopausal symptoms. Establish a calming bedtime routine and aim for 7–8 hours of sleep each night. Stress Management Helps regulate hormones and reduces the intensity of symptoms like hot flashes and anxiety. Try meditation, deep breathing, journaling, or spending time in nature. Targeted Supplements Can provide extra support for hormone balance, sleep, and symptom relief. Dr. Kellyann &ME Peri + Menopause offers a blend of nutrients and botanicals designed to ease menopause symptoms naturally. How Important Is Nutrition During the Final Phase of Menopause? Nutrition plays a crucial role during the final phase of menopause, as your body adapts to lower hormone levels and new health needs. Eating a balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables can help support bone density, heart health, and stable energy levels. Proper nutrition also aids in managing weight, reducing inflammation, and minimizing lingering symptoms like hot flashes or mood swings. By prioritizing nutrient-dense foods and staying hydrated, you empower your body to thrive and maintain resilience as you transition into post-menopause. What Is The Role Of Dr. Kellyann &ME Peri + Menopause? Dr. Kellyann &ME Peri + Menopause is a targeted supplement designed to support women through the challenges of perimenopause and menopause by addressing common symptoms such as hot flashes, mood swings, and disrupted sleep. Formulated with a blend of nutrients, adaptogens, and botanicals, this product aims to help balance hormones naturally, promote better energy, and enhance overall well-being during this transitional phase. By incorporating Dr. Kellyann &ME Peri + Menopause into your daily routine, you can give your body extra support to manage symptoms and feel more like yourself again. To learn more or purchase, visit Dr. Kellyann &ME Peri + Menopause. Common Menopause Mistakes To Avoid Ignoring Nutrition and Skipping Meals: Not prioritizing a balanced diet can worsen symptoms and impact bone, heart, and metabolic health during menopause. Neglecting Regular Exercise: Skipping physical activity can lead to weight gain, decreased bone density, and increased stress, making symptoms harder to manage. Overlooking Sleep Hygiene: Failing to establish healthy sleep habits can intensify fatigue, mood swings, and brain fog. Not Seeking Support or Guidance: Trying to navigate menopause alone or avoiding professional advice can leave you feeling isolated and unsure about the best solutions for your symptoms. Relying Solely on Quick Fixes or Unproven Remedies: Turning to fad diets, miracle supplements, or unverified treatments may not address the root causes and could even be harmful in the long run. Conclusion Reaching the end of menopause is a significant milestone that marks the beginning of a new, empowered chapter in your life. By understanding the signs that menopause is winding down and taking proactive steps—like prioritizing nutrition, staying active, managing stress, and considering supportive supplements such as Dr. Kellyann &ME Peri + Menopause—you can ease the transition and set the stage for vibrant health and well-being. Remember, every woman’s journey is unique, and embracing this phase with knowledge and confidence allows you to move forward with renewed energy, clarity, and optimism for the years ahead. Final Thoughts Looking for a simple way to nourish your body and manage menopause symptoms naturally? Check out Dr. Kellyann’s best sellers, where you’ll find clean, flavorful chicken, beef, and french onion bone broths. For a targeted approach to hormonal balance, try Dr. Kellyann &ME Peri + Menopause and support your body through every stage. Visit Dr. Kellyann’s for more nourishing solutions tailored to your needs. Sources https://www.mariongluckclinic.com/blog/what-signals-the-end-of-menopause.html https://my.clevelandclinic.org/health/diseases/21841-menopause https://www.heartandstroke.ca/articles/menopause-wellness-how-to-balance-nutrition-exercise-and-heart-health  
What To Eat During Intermittent Fasting: Complete Guide

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What To Eat During Intermittent Fasting: Complete Guide

by Danny S. on Nov 10 2025
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/  
Does Cooking Rice In Bone Broth Add Protein: Facts vs Myths

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Does Cooking Rice In Bone Broth Add Protein: Facts vs Myths

by Danny S. on Nov 05 2025
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  
How To Make Ramen Better: Step-by-Step

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How To Make Ramen Better: Step-by-Step

by Danny S. on Nov 01 2025
If you love ramen for its convenience but wish it packed more flavor and nutrition, you’re not alone. Many of us reach for instant noodles when time is tight, only to be left wanting more from our meal. The good news? With a handful of pantry staples and a few clever hacks, you can turn ordinary ramen into a delicious, protein-rich bowl that feels like a treat—without spending hours in the kitchen. Why Does Ramen Taste Good But Often Feel Unsatisfying? Ramen tastes good because it’s engineered for instant gratification—salty, savory broth, chewy noodles, and rich umami flavors hit all the right notes for our taste buds. However, traditional instant ramen often feels unsatisfying because it lacks substantial protein, fiber, and nutrients, leaving you hungry soon after eating. The high sodium and artificial additives can also make you feel bloated or sluggish, while the quick-digesting carbs provide only a fleeting sense of fullness. As a result, while ramen delivers on flavor, it often falls short on lasting nourishment and overall wellness. How To Make Ramen Better: Step-by-Step Step 1: Choose a Better Broth The foundation of great ramen is a rich, flavorful broth. Instead of using the high-sodium seasoning packet that comes with most instant noodles, opt for a nourishing alternative like Dr. Kellyann’s Ramen Beef Bone Broth. This collagen-rich broth not only delivers deep, savory flavor but also provides protein and nutrients that support gut, joint, and skin health. Simply dissolve a packet in hot water for a clean, satisfying base that instantly elevates your ramen. Step 2: Upgrade Your Noodles While classic ramen noodles are convenient, you can boost nutrition by swapping in whole grain, brown rice, or low-carb noodles. These alternatives offer more fiber and a steadier energy release, helping you feel fuller longer. If you’re sticking with traditional noodles, try using only half the portion and bulking up your bowl with extra veggies or protein. Step 3: Add Protein for Lasting Satisfaction Protein transforms ramen from a snack into a meal. Add cooked chicken, soft-boiled eggs, tofu, shrimp, or even leftover steak to your bowl. These additions not only make your ramen more filling but also help balance blood sugar and keep cravings at bay. Step 4: Pile On the Veggies Brighten up your ramen with a handful of fresh or frozen vegetables. Spinach, bok choy, mushrooms, carrots, and snap peas all cook quickly in hot broth and add color, crunch, and nutrients. This simple step boosts the fiber and vitamin content of your meal, making it both healthier and more satisfying. Step 5: Finish with Flavorful Toppings Give your ramen a restaurant-quality finish with toppings like sliced green onions, chili oil, sesame seeds, nori, or a squeeze of lime. These little extras add layers of flavor and texture, making every bite more exciting and delicious. Experiment with your favorites to create a bowl that’s uniquely yours. What Proteins Should You Add to Make Ramen More Filling? Protein Option Why It’s Great for Ramen How to Add It Dietary Notes Soft-Boiled Egg Classic, creamy, and rich in nutrients Slice in half and place on top High-protein, vegetarian Cooked Chicken Lean, filling, and easy to prep Shred or dice and stir into broth High-protein, low-fat Tofu Absorbs flavor, plant-based protein Cube and simmer in broth Vegan, gluten-free Shrimp Quick-cooking, sweet, and tender Add peeled shrimp to hot broth High-protein, low-calorie Beef Slices Hearty, savory, and satisfying Add thin slices (cooked or rare) High-protein, iron-rich Pork (Char Siu) Traditional, flavorful, and rich Place slices on top before serving High-protein, rich flavor Edamame Nutty, protein-packed, and colorful Add shelled edamame to hot broth Vegan, gluten-free Tempeh Firm, nutty, and full of nutrients Slice and pan-fry or steam, then add Vegan, high-protein, fiber Rotisserie Turkey Convenient, lean, and tender Shred and stir into hot broth High-protein, low-fat Can You Make a Low-Calorie, High-Protein Version? Absolutely! You can easily make a low-calorie, high-protein ramen by swapping out traditional noodles for options like shirataki or zucchini noodles, which are much lower in calories and carbs. Use a protein-rich broth such as bone broth, and add lean proteins like grilled chicken, shrimp, tofu, or even a soft-boiled egg. Load up your bowl with plenty of fresh or steamed vegetables for extra fiber and nutrients without adding many calories. This combination delivers a satisfying, nourishing ramen that keeps you full and energized—without the heaviness or excess calories of the classic version. Should You Cook The Noodles In The Broth Or Separately? Cooking noodles separately from the broth is generally the best method for making ramen, especially if you want a clean, flavorful soup. When noodles are boiled directly in the broth, they release starch, which can make the broth cloudy and slightly gummy, diluting its rich flavor. By cooking the noodles in a separate pot and then rinsing them briefly under hot water, you remove excess starch and prevent the noodles from overcooking or absorbing too much salt. This simple step keeps your broth clear and delicious, while ensuring the noodles maintain their ideal texture when added to your finished bowl. Which Simple Spices Make Ramen Taste Gourmet? A few simple spices can instantly elevate your ramen to gourmet status. Adding freshly ground black pepper, a dash of garlic powder, or a sprinkle of chili flakes brings warmth and depth to the broth. Toasted sesame seeds and a drizzle of sesame oil add rich, nutty notes, while a touch of ginger powder or five-spice powder introduces subtle complexity. For a burst of umami, try a small amount of miso paste or a splash of soy sauce. These easy additions transform basic ramen into a flavorful, restaurant-worthy bowl with minimal effort. Best Tips For Ramen Flavor Use a High-Quality Broth: Start with a rich, flavorful broth like bone broth or homemade stock to create a delicious foundation for your ramen. Balance Salty and Umami Flavors: Add a splash of soy sauce, miso paste, or fish sauce to deepen the savory notes without overpowering the dish. Layer in Aromatics: Sauté garlic, ginger, or green onions before adding your broth to infuse the soup with fresh, aromatic flavor. Finish with Fresh Toppings: Top your ramen with sliced scallions, nori, chili oil, or a soft-boiled egg for added texture and bursts of flavor. Don’t Overcook the Noodles: Cook noodles separately and add them just before serving to keep them springy and prevent them from getting soggy. Conclusion Upgrading your ramen is easier than you think, and even small changes can make a big difference in both flavor and nutrition. By choosing a high-quality broth, adding protein and fresh vegetables, experimenting with simple spices, and finishing with vibrant toppings, you can transform a basic bowl into a satisfying, nourishing meal that feels gourmet. Whether you’re looking for a quick comfort food fix or a healthier, more filling option, these step-by-step tips empower you to enjoy ramen that’s both delicious and aligned with your wellness goals. Final Thoughts Looking for a way to make your ramen more nourishing while still supporting your wellness goals? Explore Dr. Kellyann’s best sellers, featuring clean, delicious chicken, beef, and french onion bone broths—all made without GMOs or added sugars for pure, daily nourishment. For a truly satisfying ramen upgrade, try the Ramen Beef Bone Broth for a rich, protein-packed base. Discover even more wholesome options for your family at Dr. Kellyann’s and find your perfect fit. Sources https://www.thehealthy.com/food/ramen-every-day-for-week/ https://itsskinny.com/blogs/news/low-carb-noodle-showdown-hearts-of-palm-vs-it-s-skinny?srsltid=AfmBOoqzjLEEbLK8PkD3fH-dij9mMPbuwOoIMAn_aRRYgXMwXNWS8sh2 https://www.mashed.com/1453351/cook-ramen-noodles-separately/  
Can You Drink Coffee While Intermittent Fasting: Fasting Tips

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Can You Drink Coffee While Intermittent Fasting: Fasting Tips

by Danny S. on Oct 31 2025
If you’re embracing intermittent fasting, you’ve likely wondered if your beloved coffee habit fits into your new routine. With so much conflicting advice online, it’s easy to feel uncertain about what truly breaks a fast and what doesn’t. This guide dives deep into the relationship between coffee and fasting, offering clear, evidence-based answers for everyone from beginners to seasoned fasters—so you can sip with confidence and stay on track with your wellness goals. What Does Intermittent Fasting Actually Mean? Intermittent fasting is an eating pattern that cycles between periods of eating and fasting, rather than focusing on what foods you eat, but rather when you eat them. During fasting windows, you abstain from consuming calories—typically for 12 to 20 hours—allowing your body to shift from using glucose for energy to burning stored fat. This approach is designed to optimize metabolic health, support weight loss, and promote cellular repair, all while simplifying meal planning. Intermittent fasting can take many forms, such as the 16:8 method (16 hours fasting, 8 hours eating) or alternate-day fasting, making it a flexible strategy for a wide range of lifestyles and health goals. Why Do Calories Matter During a Fasting Window? Triggers Insulin Response: Consuming calories during a fast can spike insulin levels, which interrupts the body’s ability to burn stored fat and may reduce the metabolic benefits of fasting. Breaks the Fasted State: Even small amounts of calories can signal your body to switch from fasting mode to digestion mode, halting processes like autophagy (cellular repair). Impacts Weight Loss: Eating or drinking calories during the fasting window can add up over time, potentially slowing or stalling weight loss progress. Affects Hunger Hormones: Caloric intake can disrupt the balance of hunger hormones like ghrelin and leptin, making it harder to control cravings and appetite. Reduces Health Benefits: Many of the benefits of fasting—such as improved blood sugar control, reduced inflammation, and enhanced fat burning—depend on maintaining a true calorie-free fasting period. Can You Drink Coffee While Intermittent Fasting? Yes, you can drink coffee while intermittent fasting—as long as it’s black and free of added sugars, creamers, or high-calorie additives. Black coffee contains virtually no calories, so it won’t break your fast or disrupt the metabolic benefits you’re aiming for, such as fat burning and improved insulin sensitivity. In fact, coffee may even enhance your fasting experience by boosting energy, suppressing appetite, and supporting mental clarity. However, adding milk, sugar, or flavored syrups can introduce enough calories to trigger an insulin response and potentially break your fast, so it’s best to keep your coffee simple during fasting windows. How Does Caffeine Affect Fat-Burning? Caffeine can enhance fat-burning by stimulating the central nervous system, increasing adrenaline levels, and promoting the release of fatty acids from fat stores, making them available for energy—especially during fasting. This boost in metabolism can help accelerate weight loss and improve workout performance. When it comes to autophagy, the cellular process that removes damaged components and supports cellular renewal, caffeine may have a supportive effect as well. Some studies suggest that caffeine can help trigger autophagy, amplifying the cellular repair benefits of fasting. However, the impact varies from person to person, and excessive caffeine intake can lead to side effects like jitteriness or disrupted sleep, so moderation is key. What Should You Avoid Putting in Coffee During a Fast? Additive Why to Avoid During a Fast Potential Impact on Fasting Benefits Sugar Adds calories and spikes insulin Breaks fast, disrupts fat-burning and autophagy Milk or Cream Contains calories, carbs, and protein Can trigger insulin response, halts fasting state Flavored Syrups High in sugar and artificial ingredients Breaks fast, increases cravings Artificial Sweeteners May cause insulin response in some individuals Potentially disrupts metabolic benefits Collagen or Protein Powders Adds protein and calories Interrupts autophagy and fat-burning Butter or MCT Oil High in calories and fat Breaks traditional fast, though some use for keto Can You Drink Collagen Coffee While Fasting? Collagen coffee, like the blend offered by Dr. Kellyann, combines premium coffee with hydrolyzed collagen peptides to support healthy skin, joints, and hair. However, drinking collagen coffee during a fasting window will technically break your fast, as collagen is a protein source that contains calories and can trigger an insulin response. While collagen coffee offers valuable benefits for joint and skin health, it’s best enjoyed during your eating window if you want to maximize the cellular repair and fat-burning effects of intermittent fasting. For those who prioritize fasting benefits, stick to black coffee during your fasting hours and save collagen coffee for later in the day. When Might Collagen Coffee Be a Better Option Than Regular Coffee During Fasting? Collagen coffee may be a better option than regular coffee during fasting if your primary goal is to support joint, skin, and hair health, or if you need a gentle source of protein to help curb hunger and maintain muscle mass. For individuals who practice a more flexible approach to fasting—such as those following a modified fast or using intermittent fasting for lifestyle balance rather than strict metabolic benefits—collagen coffee can provide added nutrition and satiety without the crash that sometimes comes from plain black coffee. It’s especially useful after a workout or during periods of increased physical activity when your body may benefit from extra protein. However, if your main focus is maximizing autophagy, fat-burning, or maintaining a strict fast, it’s best to reserve collagen coffee for your eating window. Is It Okay To Have Both Coffee and Collagen Coffee During a Fasting Period? While you can technically have both black coffee and collagen coffee during a fasting period, it’s important to understand that only black coffee will allow you to maintain a true fast. Collagen coffee contains protein and calories, which can break your fast by triggering an insulin response and interrupting the metabolic and cellular benefits associated with fasting, such as autophagy and enhanced fat-burning. If your goal is to maximize the health benefits of intermittent fasting, stick to plain black coffee during your fasting window and enjoy collagen coffee once your eating window begins. This approach lets you enjoy the benefits of both without compromising your fasting results. Common Mistakes To Avoid When Fasting Consuming Hidden Calories: Accidentally breaking your fast with additives like cream, sugar, or flavored syrups in coffee or tea can undermine your results without you realizing it. Overeating During Eating Windows: Using fasting as an excuse to binge on unhealthy foods or oversized portions can negate the metabolic and weight-loss benefits of intermittent fasting. Neglecting Hydration: Forgetting to drink enough water during fasting periods can lead to dehydration, fatigue, and headaches, making it harder to stick with your routine. Ignoring Nutrient Quality: Focusing only on when you eat and not on what you eat can result in nutrient deficiencies and poor overall health. Being Too Rigid or Inflexible: Sticking to an overly strict fasting schedule without listening to your body’s signals can lead to burnout, increased stress, and difficulty maintaining the practice long-term. Conclusion Intermittent fasting can be a powerful tool for improving health, boosting fat loss, and simplifying your daily routine, but understanding what truly breaks a fast is essential for maximizing its benefits. While black coffee is generally safe and even supportive during fasting windows, adding calories from cream, sugar, or collagen will interrupt the fasting state and its metabolic advantages. By making mindful choices—sticking to plain coffee during your fast and saving nutrient-rich options like collagen coffee for your eating window—you can enjoy both the ritual and the results of intermittent fasting. Remember, the key to long-term success is finding a fasting approach that fits your lifestyle, supports your goals, and keeps you feeling your best. Final ThoughtsEmpty heading Wondering how to satisfy your cravings and support your wellness goals while intermittent fasting? Explore Dr. Kellyann’s best sellers, featuring nourishing chicken, beef, and french onion bone broths—all made without GMOs or added sugars for clean, daily nourishment. And if you’re looking for a delicious, protein-rich coffee option, try the Collagen Coffee for a smooth, energizing boost. Discover more wholesome options for your family at Dr. Kellyann’s and find your perfect fit. Sources https://www.healthline.com/nutrition/what-is-intermittent-fasting https://www.lipbusycare.com/blogs/lbc/does-black-coffee-have-calories-the-truth-behind-the-zero-calorie-drink https://www.medicalnewstoday.com/articles/study-suggests-drinking-coffee-before-exercise-may-help-burn-more-fat  
Does Ramen Expire: Facts vs Myths

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Does Ramen Expire: Facts vs Myths

by Danny S. on Oct 25 2025
Whether you’re a college student living off instant noodles, a busy professional stocking up for quick meals, or a prepper building your emergency stash, you’ve probably wondered: can ramen go bad? With conflicting advice online and mysterious date codes on packaging, it’s easy to feel uncertain. This guide dives deep into the facts and myths about ramen expiration, empowering you to make safe, informed choices—without wasting food or risking your health. What Is Ramen? Ramen is a popular Japanese noodle dish that typically features wheat-based noodles served in a savory broth, often accompanied by toppings like sliced pork, green onions, seaweed, and a soft-boiled egg. While traditional ramen is a culinary art form found in restaurants across Japan, instant ramen—pre-cooked, dried noodles with a flavor packet—has become a global pantry staple due to its affordability, convenience, and long shelf life. Whether enjoyed as a quick meal or a customizable comfort food, ramen’s versatility and satisfying flavors have made it a favorite for people of all ages and backgrounds. Does Ramen Expire? Yes, ramen does expire, though its shelf life is impressively long compared to many other foods. Instant ramen is preserved with dehydrated noodles and often contains added preservatives, allowing it to last anywhere from one to two years past its production date when stored properly. However, both the noodles and the seasoning packets can eventually degrade, leading to changes in flavor, texture, and potentially safety. While ramen may still be edible after its “best before” date, it’s important to check for signs of spoilage—such as off smells, discoloration, or mold—before consuming, as expired ramen can become unsafe under certain conditions. Ramen Facts vs Myths Ramen Facts Instant ramen typically has a shelf life of 1–2 years when stored in a cool, dry place. The “best before” date on ramen packaging indicates peak quality, not an exact expiration for safety. Both the noodles and the seasoning packet can degrade over time, affecting taste and texture. Proper storage—away from heat, moisture, and direct sunlight—can significantly extend ramen’s freshness. Signs of spoiled ramen include an off smell, discoloration, visible mold, or a damaged package. Ramen Myths Ramen lasts forever and can never go bad. Eating expired ramen is always dangerous, regardless of its condition. All ramen types (cup, packet, fresh) have the same shelf life and storage needs. Preservatives in instant ramen make it immune to bacteria or mold. The seasoning packet is always safe to use, even if the noodles are old. How Long Does Ramen Usually Last? Instant ramen usually lasts between one and two years from its production date, thanks to its dehydrated noodles and airtight packaging. The exact shelf life can vary depending on the brand, packaging type (packet or cup), and storage conditions. While ramen often remains safe to eat for several months past its “best before” date if stored in a cool, dry place, its flavor and texture may gradually decline over time. Always check for signs of spoilage, such as unusual smells, discoloration, or damaged packaging, before consuming ramen that’s been stored for an extended period. Signs Your Instant Ramen Has Expired Sign What to Look For Why It Matters Off Smell Sour, rancid, or chemical odors when opening the package Indicates spoilage or rancid oils Discoloration Noodles or seasoning appear yellowed, faded, or have dark spots Suggests age, oxidation, or mold growth Visible Mold White, green, or black fuzzy patches on noodles or inside the packet Clear sign of unsafe, spoiled food Unusual Texture Noodles feel sticky, clumped, or unusually brittle May result from moisture exposure Damaged Packaging Tears, holes, or bloated packaging Increases risk of contamination and spoilage What Happens If You Eat Expired Ramen? Eating expired ramen isn’t always dangerous, but it does carry some risks depending on how far past its date it is and how it’s been stored. In many cases, expired ramen simply tastes stale or has a less appealing texture, but if the noodles or seasoning have developed mold, off smells, or discoloration, consuming them can lead to foodborne illness, including stomach upset, nausea, or more serious health issues. Preservatives in instant ramen help slow spoilage, but they can’t prevent it indefinitely, so it’s important to inspect old ramen carefully and avoid eating it if there are any signs of spoilage. Why Bone Broth Ramen Is a Smart Swap? Swapping traditional instant ramen for bone broth ramen, like Dr. Kellyann’s Ramen Beef Bone Broth, is a smart choice for anyone seeking a healthier, more nourishing meal. Unlike standard ramen, which is often high in sodium and low in nutrients, bone broth ramen is packed with protein, collagen, and essential amino acids that support gut health, joint function, and immune strength. It’s also free from artificial ingredients and gluten, making it a cleaner, more wholesome option that delivers comforting flavor without compromising on nutrition. This upgrade transforms a quick meal into a superfood-rich bowl that fuels your body and satisfies your cravings. How Does It Compare to Regular Ramen? Compared to regular instant ramen, Dr. Kellyann’s Ramen Beef Bone Broth offers a significant nutritional upgrade, delivering high-quality protein, collagen, and essential nutrients that support gut, joint, and immune health. While traditional ramen is often loaded with sodium, artificial flavors, and empty carbs, bone broth ramen is crafted without gluten, soy, or dairy, and is free from artificial ingredients. This makes it a cleaner, more nourishing option that still provides the rich, savory flavor ramen lovers crave, but with added health benefits and none of the guilt. Whats The Best Way To Store Ramen So It Lasts Longer? To maximize the shelf life of your ramen, store it in a cool, dry place away from direct sunlight, heat, and moisture—such as a pantry, cupboard, or sealed storage bin. Keeping ramen in its original, unopened packaging helps protect it from air and humidity, which can cause the noodles to become stale or even moldy over time. For extra protection, especially in humid climates or for long-term storage, consider placing ramen packets in an airtight container or resealable bag. Avoid storing ramen near strong-smelling foods, as the noodles can absorb odors, and always check the packaging for any signs of damage before use. Proper storage not only preserves freshness and flavor but also helps ensure your ramen remains safe to eat for as long as possible. Common Ramen Mistakes To Avoid Ignoring Expiration Dates: Eating ramen far past its best-before date can lead to stale flavors or even spoilage; choosing high-quality options like Dr. Kellyann’s Ramen Beef Bone Broth ensures you’re getting a fresher, more nutritious product with a clearly marked shelf life. Storing Ramen Improperly: Leaving ramen exposed to moisture or heat can cause it to spoil faster; Dr. Kellyann’s bone broth packets are designed for easy, airtight storage, helping you maintain freshness longer. Overlooking Nutrition: Many instant ramens are high in sodium and low in nutrients; swapping to bone broth ramen provides added protein, collagen, and essential nutrients for a more balanced meal. Using All the Seasoning Packet: Dumping in the entire seasoning packet can make your meal overly salty and unhealthy; Dr. Kellyann’s bone broth ramen delivers rich, satisfying flavor without the need for excessive sodium or artificial additives. Not Checking for Spoilage: Failing to inspect ramen for off smells, discoloration, or damaged packaging can put your health at risk; with Dr. Kellyann’s bone broth ramen, you get a premium product with quality you can trust, reducing the chances of spoilage. Conclusion Ramen is a beloved staple for its convenience, affordability, and comforting taste, but understanding its shelf life and proper storage is key to enjoying it safely and at its best. While instant ramen can last for years when stored correctly, it’s important to recognize signs of spoilage and not rely on myths about its longevity. For those seeking a healthier, more nourishing alternative, bone broth ramen like Dr. Kellyann’s offers added benefits such as protein, collagen, and essential nutrients without sacrificing flavor. By making smart choices and following simple storage tips, you can enjoy your favorite noodles with confidence, knowing you’re prioritizing both taste and well-being. Final ThoughtsEmpty heading Curious about how to make your ramen both healthier and more delicious? Explore Dr. Kellyann’s best sellers, featuring nutrient-packed bone broths like chicken, beef, and french onion that can elevate any bowl. For a ramen-inspired twist, the Ramen Beef Bone Broth delivers both flavor and wellness benefits. Want to round out your healthy habits? Try the chocolate and vanilla shakes from Dr. Kellyann’s collection. Browse all of Dr. Kellyann’s trusted products to support your journey to feeling your best. Sources https://san-j.com/blog/what-is-ramen/ https://www.eater.com/21299228/best-instant-noodles-ramen-buy-online https://plantbasedworkshop.com/blogs/ramen-recipe/how-long-does-ramen-last?srsltid=AfmBOorp7rqMVI7oKnFu-riajW5j2PvYjYxvHWnSB_A3ABiwv_jxKwlT  
Salted Caramel Pumpkin Mug Cake

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Salted Caramel Pumpkin Mug Cake

by Krystle Drake on Oct 20 2025
Serves: 1 Total Time: 7 minutes (5 minute prep time, 1.5 minute cook time) Ingredients: ⅓ cup pure pumpkin puree 1 large pasture-raised egg 3 tbsp almond flour 1 scoop Dr. Kellyann’s Salted Caramel Bone Broth Protein Powder ½ tsp baking powder ¼ tsp pumpkin pie spice ¼ cup unsweetened almond milk, more if needed for consistency Toppings: Coconut whipped cream Pumpkin spice Directions: In a small bowl, whisk together the pumpkin purée and egg until smooth. Add in all of the following ingredients, whisking until evenly combined. The batter should be thick but not dry, add in additional almond milk if needed.  Place in the microwave on high for 75-90 seconds, or until the top of the cake is springy and fluffy. Serve as is, or top off with some coconut whipped cream and extra pumpkin spice.  
How Much Protein Does Bone Broth Have: Broth Protein Profile

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How Much Protein Does Bone Broth Have: Broth Protein Profile

by Danny S. on Oct 20 2025
If you’re searching for a natural way to boost your protein intake without resorting to processed powders or shakes, bone broth may be the answer you’ve been looking for. This time-honored elixir is celebrated not only for its comforting flavor but also for its impressive protein content, making it a staple in the routines of those who prioritize clean eating, intermittent fasting, and holistic wellness. Let’s explore how much protein bone broth really offers—and how it stacks up against other popular protein sources. Why Is Protein a Essential Part of Our Diet? Protein is an essential part of our diet because it serves as the building block for nearly every cell, tissue, and organ in the body. It plays a critical role in repairing muscles, supporting immune function, producing hormones and enzymes, and maintaining healthy skin, hair, and nails. Without adequate protein, our bodies struggle to recover from daily wear and tear, leading to fatigue, weakened immunity, and slower healing. For those with active lifestyles or specific wellness goals, getting enough high-quality protein is key to sustaining energy, building lean muscle, and promoting overall vitality. What Makes Bone Broth More Than Just Soup? Rich in Collagen and Amino Acids: Bone broth is loaded with collagen and essential amino acids that support joint health, skin elasticity, and muscle recovery—benefits you won’t find in ordinary soups. Gut-Healing Properties: The gelatin and nutrients extracted from slow-simmered bones help soothe and repair the gut lining, making bone broth a favorite for digestive wellness. Supports Immune Function: Packed with minerals like calcium, magnesium, and phosphorus, bone broth helps strengthen the immune system and promote overall resilience. Natural Source of Protein: Unlike most soups, bone broth delivers a significant protein boost, making it an excellent choice for those looking to increase their daily intake without processed powders. Versatile for Wellness Routines: Bone broth fits seamlessly into a variety of health-focused lifestyles, from intermittent fasting and keto to beauty rituals and post-workout recovery, offering benefits far beyond traditional soup. How Much Protein Does Bone Broth Have? Bone broth typically contains between 6 to 16 grams of protein per serving, depending on how it’s made and the ingredients used. High-quality bone broths, like Dr. Kellyann’s, deliver up to 16 grams of protein and 5 grams of collagen in just one cup, making them a convenient and nourishing way to boost your daily protein intake. This protein comes primarily from collagen and other amino acids released during the slow simmering of bones, which sets bone broth apart from regular broths or soups. Whether you’re looking to support muscle recovery, maintain a healthy metabolism, or simply add more clean protein to your diet, bone broth offers a natural, easily digestible option that fits seamlessly into a variety of wellness routines. Broth Protein Profile Type of Broth Protein per Serving (1 cup) Collagen Content Calories per Serving Key Benefits Chicken Bone Broth 9–12g 3–5g 40–70 Gut health, joint support, immunity Beef Bone Broth 10–16g 4–6g 50–80 Muscle recovery, skin health Vegetable Broth 1–3g g 10–20 Hydration, minerals, low-calorie Store-Bought Broth 1–5g –2g 10–40 Convenience, flavor enhancer Dr. Kellyann’s Bone Broth 16g 5g 70 High protein, collagen, clean label Does Simmer Time Affect the Protein Content? Yes, simmer time significantly affects the protein content of bone broth. The longer bones and connective tissues are simmered, the more collagen, gelatin, and amino acids are extracted into the broth, increasing its overall protein content. Slow-simmering for 12 to 24 hours allows for maximum nutrient release, resulting in a richer, more nourishing broth compared to quick-cooked versions. However, there’s a balance—overcooking can break down some nutrients, so following recommended simmer times ensures you get the most protein and health benefits from every cup. Is Bone Broth Protein Easier to Digest Than Other Forms of Protein? Bone broth protein is often considered easier to digest than many other forms of protein, such as whey or plant-based powders, because it primarily contains collagen and gelatin—proteins that are gentle on the digestive system. These proteins are broken down into amino acids during the slow simmering process, making them highly bioavailable and easy for the body to absorb. This makes bone broth an excellent option for individuals with sensitive stomachs, digestive issues, or those recovering from illness, as it delivers essential nutrients without causing bloating or discomfort commonly associated with other protein sources. Can You Use Bone Broth as a Cooking Base for Soups, Ramen, or Grains? Absolutely! Bone broth is a versatile and flavorful base that can elevate soups, ramen, grains, and even sauces with added protein and nutrients. Using bone broth instead of water or regular stock infuses your dishes with rich, savory depth while delivering the benefits of collagen, amino acids, and minerals. Whether you’re simmering a hearty vegetable soup, crafting a nourishing bowl of ramen, or cooking grains like rice or quinoa, bone broth enhances both taste and nutrition, making every meal more satisfying and wholesome. Is Bone Broth as Effective as a Protein Shake or Bar? Bone broth can be just as effective as a protein shake or bar for supporting your daily protein needs, especially if you’re seeking a clean, natural source of protein without added sugars or artificial ingredients. While protein shakes and bars often deliver quick, concentrated protein—typically from whey, soy, or plant sources—bone broth provides a unique blend of collagen, gelatin, and amino acids that support joint health, gut function, and skin vitality. Although the protein content per serving may vary, high-quality bone broths can offer up to 16 grams of protein per cup, making them a nourishing and satisfying alternative for those who prefer whole-food nutrition and want to avoid processed supplements. Tips For Incorporating Bone Broth As a Primary Protein Start Your Day with a Warm Mug: Replace your morning coffee or tea with a cup of bone broth to kickstart your metabolism and provide a gentle, nourishing source of protein. Use as a Base for Soups and Stews: Swap out water or regular broth in your favorite soup, stew, or chili recipes to boost both flavor and protein content. Cook Grains and Legumes in Bone Broth: Prepare rice, quinoa, or lentils using bone broth instead of water to infuse your meals with extra protein and savory depth. Blend into Smoothies: Add chilled bone broth to your smoothies for a protein-rich, gut-friendly twist that blends seamlessly with fruits and greens. Sip Post-Workout for Recovery: Enjoy a cup of bone broth after exercise to help replenish amino acids, support muscle recovery, and keep you feeling satisfied. Conclusion Bone broth stands out as a powerful, natural source of protein that goes far beyond traditional soups or processed supplements. With its rich profile of collagen, amino acids, and minerals, bone broth supports everything from muscle recovery and gut health to radiant skin and lasting energy. Whether you’re looking to increase your daily protein intake, simplify your wellness routine, or enjoy a comforting, nutrient-dense beverage, bone broth offers a versatile and science-backed solution. By making bone broth a regular part of your diet, you’re choosing a time-honored tradition that nourishes your body from the inside out—helping you look, feel, and perform at your best. Final Thoughts Wondering how to boost your daily protein intake while making your favorite comfort foods even healthier? Explore Dr. Kellyann’s best sellers, where you’ll find premium bone broths like chicken, beef, and french onion to transform your ramen into a nourishing, protein-packed meal. For a unique twist, try the Ramen Beef Bone Broth and experience a delicious, nutrient-rich upgrade. Plus, you can complement your wellness routine with chocolate and vanilla shakes from Dr. Kellyann’s collection. Discover all the trusted options from Dr. Kellyann’s to help you feel your best every day. Sources https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/ https://www.bonappetit.com/test-kitchen/common-mistakes/article/common-mistakes-bone-broth https://www.simplehealthykitchen.com/healthy-bone-broth-ramen-quick-easy/
Oh My Gourd! The Only Pumpkin Recipe Round-Up You Need This Season

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Oh My Gourd! The Only Pumpkin Recipe Round-Up You Need This Season

by Kellyann Petrucci on Oct 19 2025
If there was a mascot for the season of fall, the pumpkin would be it. From porch decoration to tasty super-ingredient in some of the best recipes of the season, this plump, orange squash is not only a visual staple, it’s also a nutrient powerhouse.  When you tickle your taste buds with this fruit — scientifically, it’s considered a fruit, even though it’s more similar to veggies, nutritionally— you’re getting a food that’s low in calories, but rich in vitamins and minerals. Specifically: Fiber Vitamins A, B2, C, and E Potassium Copper Manganese Iron Pumpkin flesh is also high in antioxidants like alpha-carotene, beta-carotene, beta-cryptoxanthin (and many others), that can help protect your cells from free-radicals. With so many health benefits, it’s a no-brainer to make this tasty and nutritious food a recipe superstar. That’s why I’ve created several pumpkin recipes and have rounded ‘em up for you today. Click the links to see the full recipe and get cookin’ up some great eats… and good health.   Pumpkin Drinks and Smoothie Recipes Pumpkin Pie Latte If you’re a PSL devotee, you’re going to love my collagen-rich version of the traditional pumpkin pie latte. Find the recipe here. Orange Pumpkin Spice Shake  If pumpkin pie and an orange had a baby, it would be this Orange Pumpkin Spice Shake. Enjoy this pumpkin spice classic, with a little citrus zip! Find the recipe here. Salted Caramel Pumpkin Spice Latte If pumpkin spice makes you smile, just wait until you taste it with a swirl of salted caramel. Cozy, sweet, and collagen-rich — it’s pure fall in a mug.! Find the recipe here. Pumpkin Main Course Recipes Pumpkin Chili Pumpkin in chili? Oh, yes! It adds both texture and an earthy richness to savory chili… not to mention fiber, vitamins, and minerals! Find the recipe here. Pumpkin Pecan Pancakes Gather the family around the table for this perfectly delicious fall breakfast recipe. Have Dr. Kellyann Complete Collagen Protein Powder on hand? You can add it to the pancake mix for an extra dose of clean protein and health-supporting collagen. Find the recipe here. Creamy Pumpkin Soup with Indian Spices This hearty, warming, and aromatic soup is perfect for the cooler autumn days. It’s also fabulous the next day, after the spices have had time to meld and mingle, enhancing the flavors even more. Find the recipe here. 3 Ingredient Pumpkin Soup  When you want cozy fall flavors without the fuss, this ultra-simple soup brings pumpkin, creamy coconut and savory bone broth together in under 10 minutes. Find the recipe here. Pumpkin Dessert & Snack Recipes Note: These scrumptious desserts are for those on Maintenance plans only. If you’re on my Bone Broth Diet, 10-Day Belly Slimdown, or Cleanse and Reset plans, save these recipes for later. Paleo Pumpkin Pie The perfect pumpkin pie, Paleo-style! I even share how to make the perfect crust. Find the recipe here.  Pumpkin Cheesecake  Love cheesecake? (Who doesn’t?) Check out this healthier take on a favorite indulgent and delicious dessert. Find the recipe here. Salted Caramel Protein Mug Cake A quick dessert you can make with 7 ingredients in less than 7 minutes. Find the recipe here. Roasted Rosemary Pumpkin Seeds Save those pumpkin seeds from all of these delicious recipes & roast them! Find the recipe here. Buon appetito!
What To Add To Ramen: 5 Options

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What To Add To Ramen: 5 Options

by Danny S. on Oct 15 2025
If you’ve ever found yourself staring at a steaming bowl of plain ramen, wishing for something more, you’re not alone. Elevating instant noodles doesn’t require a chef’s skill or a pantry full of exotic ingredients—just a few smart additions can make all the difference. From protein-packed toppings to vibrant veggies and savory broths, here are five easy ways to turn your ramen into a crave-worthy meal that’s as wholesome as it is delicious. What Is Ramen? Ramen is a beloved Japanese noodle soup that has gained worldwide popularity for its comforting flavors and endless versatility. Traditionally, it consists of wheat-based noodles served in a savory broth—often flavored with soy sauce, miso, or salt—and topped with a variety of ingredients like sliced pork, green onions, nori, and soft-boiled eggs. While authentic ramen shops craft their broths and toppings with meticulous care, instant ramen has become a pantry staple for its convenience and adaptability, making it easy for anyone to enjoy a satisfying, customizable bowl at home. What Makes Ramen One Of The Most Loved Comfort Foods Worldwide? Rich, Savory Flavors: Ramen’s deeply flavorful broths—ranging from creamy tonkotsu to tangy miso—deliver a satisfying umami punch that comforts and delights the palate. Customizable Toppings: From soft-boiled eggs and tender meats to fresh vegetables and spicy sauces, ramen can be tailored to suit any taste or dietary preference. Quick and Convenient: Whether made from scratch or using instant noodles, ramen offers a warm, filling meal in minutes, perfect for busy lifestyles. Nostalgic Appeal: For many, ramen evokes fond memories of late-night study sessions, cozy family dinners, or travels abroad, making it emotionally comforting as well as delicious. Global Fusion: Ramen’s adaptability has inspired creative twists around the world, blending local ingredients and flavors to create unique, cross-cultural comfort food experiences. What To Add To Ramen: 5 Options 1. Add a Soft-Boiled Egg A soft-boiled egg is a classic ramen upgrade that instantly boosts both flavor and nutrition. The creamy yolk adds richness to the broth, while the protein keeps you feeling full and satisfied. Simply boil an egg for 6–7 minutes, peel, and slice it in half before placing it on top of your noodles for a restaurant-worthy touch. 2. Toss in Fresh Vegetables Brighten up your bowl with a handful of fresh vegetables like spinach, bok choy, mushrooms, or shredded carrots. These add crunch, color, and a dose of vitamins, making your ramen feel more balanced and wholesome. Just toss them in during the last minute of cooking so they stay crisp and vibrant. 3. Try Dr. Kellyann’s Ramen Beef Bone Broth For a nourishing twist, swap your usual seasoning packet for Dr. Kellyann’s Ramen Beef Bone Broth. This collagen-rich broth is packed with protein and essential nutrients, giving your ramen a deeper, more satisfying flavor while supporting gut health and immunity. It’s a simple way to make your meal both indulgent and health-conscious. 4. Add Lean Protein Boost the staying power of your ramen by adding lean proteins like grilled chicken, tofu, shrimp, or even leftover rotisserie chicken. These options are quick to prepare and help balance out the carbs in your noodles, turning a snack into a complete, energizing meal. 5. Finish with Flavorful Toppings Don’t forget the finishing touches! Sprinkle on green onions, sesame seeds, chili oil, or a dash of sriracha for an extra layer of flavor and texture. These simple toppings can take your ramen from basic to bold, letting you customize each bowl to your taste. Can Bone Broth Replace Traditional Ramen Broth? Yes, bone broth can absolutely replace traditional ramen broth, offering a rich and nourishing alternative that’s both flavorful and packed with health benefits. Bone broth is simmered for hours with bones, vegetables, and seasonings, resulting in a deeply savory base that’s naturally high in collagen, amino acids, and minerals. Swapping it in for the usual ramen seasoning packet not only enhances the depth of flavor but also supports gut health, joint function, and immunity. Whether you’re looking for a more wholesome option or simply want to try something new, bone broth is a delicious and satisfying way to elevate your next bowl of ramen. What Protein Add-Ins Can Boost Your Ramen Bowl? Protein Add-In Why It’s Great for Ramen How to Use It Soft-Boiled Egg Adds creaminess, protein, and classic ramen flair Boil for 6–7 minutes, peel, and halve Grilled Chicken Lean, filling, and easy to prep Slice cooked chicken and add on top Tofu Plant-based, soaks up broth flavor, high in protein Cube and simmer in broth for 2–3 minutes Shrimp Quick-cooking, sweet, and savory Add peeled shrimp during last 2 minutes of cooking Sliced Beef Rich, hearty, and traditional in many ramen styles Flash-cook thin slices in hot broth Pork Belly Tender, flavorful, and indulgent Add pre-cooked slices just before serving Edamame Plant-based, adds texture and protein Toss in shelled edamame before serving Tempeh Nutty, firm, and protein-packed Slice and pan-fry or steam, then add Do Certain Veggies Absorb The Flavor Better? Yes, certain vegetables do absorb ramen broth flavors better than others, making them especially delicious additions to your bowl. Vegetables like mushrooms, bok choy, napa cabbage, and eggplant have porous textures that soak up the savory, umami-rich broth, enhancing both their taste and the overall depth of your ramen. Root vegetables such as carrots and daikon radish also absorb flavors well when simmered, adding subtle sweetness and complexity. Choosing these veggies not only boosts nutrition but also ensures every bite is infused with the comforting essence of your ramen broth. Can You Mix Bone Broth With Ramen? Absolutely, you can mix bone broth with ramen for a delicious and nourishing upgrade to your usual bowl. Swapping out the standard seasoning packet for bone broth instantly boosts the flavor, richness, and nutritional value of your ramen, thanks to the collagen, minerals, and amino acids naturally found in bone broth. This combination creates a deeply satisfying, restaurant-quality soup base that’s both comforting and supportive of your overall wellness. Whether you’re looking for extra protein, gut health benefits, or simply a more gourmet experience, mixing bone broth with ramen is an easy and impactful way to elevate your meal. Common Ramen Mistakes To Avoid Overcooking the Noodles: Letting your noodles boil for too long can make them mushy and ruin the texture of your ramen. Always cook them just until tender, then drain or serve immediately. Using the Seasoning Packet Alone: Relying solely on the included seasoning packet can result in a salty, one-dimensional broth. Enhance your ramen with fresh ingredients, homemade broths, or healthy add-ins for better flavor and nutrition. Skipping the Toppings: Neglecting to add toppings like eggs, veggies, or protein means missing out on extra flavor, texture, and nutrients that can transform your bowl from basic to gourmet. Not Tasting as You Go: Failing to taste and adjust your broth can lead to an unbalanced or overly salty soup. Always sample your broth and tweak with soy sauce, miso, or other seasonings as needed. Adding All Ingredients at Once: Tossing everything in at the same time can lead to overcooked veggies or proteins. Stagger your add-ins based on their cooking times to ensure every ingredient is perfectly cooked. Conclusion Ramen is so much more than a quick meal—it’s a versatile comfort food that can be easily elevated with the right add-ins and a little creativity. By experimenting with nourishing broths like bone broth, adding protein-rich toppings, and including flavorful vegetables, you can transform a simple bowl of noodles into a satisfying, balanced dish that suits your taste and lifestyle. Whether you’re seeking convenience, nutrition, or just a new twist on a classic favorite, these easy upgrades ensure your ramen is always delicious, comforting, and uniquely your own. Final Thoughts Looking for a way to make your ramen both more satisfying and supportive of your wellness goals? Discover Dr. Kellyann’s best sellers, featuring premium bone broths like chicken, beef, and french onion to elevate your bowl and keep you nourished. For a ramen-inspired twist, try the Ramen Beef Bone Broth for a delicious, nutrient-rich upgrade. And if you want to round out your healthy routine, enjoy the chocolate and vanilla shakes from Dr. Kellyann’s collection. Explore all the trusted options from Dr. Kellyann’s to help you feel your best every day. Sources https://san-j.com/blog/what-is-ramen/ https://www.beyondmeat.com/en-US/whats-new/veggie-marinating-101 https://umamidays.com/guide-to-ramen-broth-shio-shoyu-miso-and-tonkotsu/
What Is The Best Intermittent Fasting Window To Lose Belly Fat?

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What Is The Best Intermittent Fasting Window To Lose Belly Fat?

by Danny S. on Oct 10 2025
If you’ve ever wondered why your efforts to lose belly fat seem to stall despite eating healthy and exercising, the answer might lie in when—not just what—you eat. Intermittent fasting has become a go-to strategy for those seeking a leaner waistline, but with so many fasting windows to choose from, it’s easy to feel overwhelmed. Let’s dive into the research and expert recommendations to uncover the best intermittent fasting window for burning belly fat and optimizing your metabolism. What Is a Intermittent Fasting Window? An intermittent fasting window refers to the specific period during which you either abstain from eating (the fasting window) or consume all your daily calories (the eating window) within a 24-hour cycle. Instead of focusing on what you eat, intermittent fasting emphasizes when you eat, with popular schedules like 16:8 (16 hours fasting, 8 hours eating) or 18:6 (18 hours fasting, 6 hours eating). This approach is designed to give your body extended breaks from digestion, allowing insulin levels to drop and fat-burning processes to activate more efficiently, which can be especially beneficial for targeting stubborn belly fat. Why Does a Intermittent Fasting Window Matter? Optimizes Fat Burning: Fasting windows allow insulin levels to drop, which signals your body to tap into stored fat—especially around the belly—for energy. Supports Hormonal Balance: Intermittent fasting helps regulate hormones like insulin, ghrelin, and human growth hormone, all of which play key roles in metabolism and fat loss. Reduces Caloric Intake Naturally: By limiting the hours you eat, you’re less likely to overconsume calories, making it easier to maintain a calorie deficit for weight loss. Improves Metabolic Flexibility: Regular fasting trains your body to efficiently switch between burning carbs and fat, enhancing your overall metabolic health. Enhances Cellular Repair: Fasting windows trigger autophagy, a process where your body cleans out damaged cells, which supports better health and may aid in fat loss. What Is The Best Intermittent Fasting Window To Lose Belly Fat? The best intermittent fasting window to lose belly fat is typically the 16:8 schedule, where you fast for 16 hours and eat within an 8-hour window each day. This approach is supported by research and expert recommendations because it’s long enough to allow insulin levels to drop and fat-burning hormones to rise, yet sustainable for most people’s lifestyles. The 16:8 window strikes a balance between effectiveness and practicality, making it easier to stick with over time compared to more extreme fasting schedules. While some individuals may see additional benefits from longer fasts like 18:6 or 20:4, the 16:8 method is widely regarded as the most accessible and effective starting point for targeting stubborn belly fat through intermittent fasting. What Do the Numbers 12:12, 14:10, 16:8, 18:6, and 20:4 Actually Mean? The numbers 12:12, 14:10, 16:8, 18:6, and 20:4 represent different intermittent fasting schedules, indicating the ratio of fasting hours to eating hours within a 24-hour day. For example, a 12:12 schedule means you fast for 12 hours and have a 12-hour eating window, while 16:8 means 16 hours of fasting followed by an 8-hour eating period. As the fasting window increases and the eating window shortens, your body spends more time in a fat-burning state, which can enhance belly fat loss and metabolic health. Choosing the right ratio depends on your lifestyle, goals, and how your body responds to fasting, with longer fasting windows generally offering more pronounced benefits for fat loss. How To Create The Perfect Intermittent Fasting Window Step What to Do Why It Matters Pro Tips 1. Choose Your Fasting Window Select a schedule (e.g., 16:8, 18:6, or 20:4) that fits your lifestyle. Consistency is key for results and sustainability. Start with 12:12 and gradually increase fasting hours. 2. Set Your Eating Hours Decide when your eating window begins and ends each day. Aligns fasting with your daily routine for better adherence. Pick hours that suit your work, family, and social life. 3. Plan Balanced Meals Focus on whole foods, lean proteins, healthy fats, and fiber-rich carbs. Supports satiety, energy, and fat loss during your eating window. Prep meals in advance to avoid unhealthy choices. 4. Stay Hydrated Drink water, herbal tea, or black coffee during fasting hours. Hydration curbs hunger and supports metabolism. Add electrolytes if needed, especially on longer fasts. 5. Listen to Your Body Adjust your window or food choices based on energy, hunger, and results. Personalization maximizes success and minimizes burnout. Track progress and be flexible—consistency beats perfection. How Long Do You Need to Fast Before Your Body Starts Burning Stored Fat? Your body typically begins to shift from burning glucose to burning stored fat for energy about 12 to 16 hours into a fast. During this period, insulin levels drop, prompting your body to access fat reserves for fuel—a metabolic state known as lipolysis. The exact timing can vary based on factors like your previous meals, activity level, and individual metabolism, but most people start to experience increased fat burning after the 12-hour mark. This is why fasting windows of 16 hours or longer, such as the 16:8 or 18:6 schedules, are often recommended for those aiming to maximize fat loss, especially around the belly. Which Fasting Window Works Best for Beginners vs Experienced Fasters? For beginners, a 12:12 or 14:10 fasting window is often the most approachable, allowing your body to gradually adjust to longer periods without food while minimizing hunger and fatigue. These schedules provide a gentle introduction to intermittent fasting and help build consistency without overwhelming lifestyle changes. As you become more comfortable and your body adapts, transitioning to more advanced windows like 16:8 or 18:6 can enhance fat-burning benefits and metabolic flexibility. Experienced fasters may even experiment with shorter eating windows, such as 20:4 or OMAD (one meal a day), to further accelerate results, but these approaches require greater discipline and may not be suitable for everyone. Ultimately, the best fasting window is one that fits your lifestyle, supports your goals, and feels sustainable for the long term. Is Longer Always Better—Or Can Shorter, Consistent Fasts Be More Effective? Longer fasting windows can accelerate fat burning and metabolic benefits, but they aren’t always the best choice for everyone—especially if they lead to burnout or are difficult to maintain. Shorter, consistent fasts like 12:12 or 14:10 can be highly effective for many people, particularly beginners, because they are easier to stick with and integrate into daily life. The key to lasting results is consistency; a fasting schedule you can maintain over weeks and months will yield better outcomes than sporadic, extreme fasts. Ultimately, the most effective fasting window is one that fits your lifestyle, supports your energy and well-being, and can be sustained long term, whether it’s shorter or longer in duration. Can More Advanced Windows (Like 18:6 or 20:4) Accelerate Stubborn Belly Fat Reduction? More advanced fasting windows like 18:6 or 20:4 can indeed accelerate stubborn belly fat reduction for many people, as they extend the period your body spends in a fasted, fat-burning state. With longer fasting windows, insulin levels remain low for a greater portion of the day, which encourages your body to tap into stored fat—especially visceral fat around the abdomen—for energy. These schedules may also enhance autophagy and metabolic flexibility, further supporting fat loss and overall health. However, while advanced fasting can be effective, it’s important to ensure that it’s sustainable and doesn’t lead to excessive hunger or fatigue, as consistency and overall lifestyle balance are key to lasting results. What Should You Consume During a Fast? What to Consume During a Fast Why It’s Beneficial Pro Tips & Examples Water Keeps you hydrated, supports metabolism, and helps curb hunger. Drink filtered or mineral water throughout your fasting window. Black Coffee Contains zero calories, may boost metabolism, and can help suppress appetite. Avoid cream, sugar, or sweeteners to prevent breaking your fast. Herbal Tea Calorie-free and soothing; helps with hydration and may reduce cravings. Choose caffeine-free options like peppermint, ginger, or chamomile. Electrolytes (No Sugar) Replenishes minerals lost during fasting, preventing fatigue and muscle cramps. Look for sugar-free electrolyte powders or add a pinch of sea salt to your water. Bone Broth Fast Track by Dr. Kellyann Provides protein and collagen to support satiety, gut health, and energy during longer fasts. Use as a nourishing option during extended fasts or when you need extra support—choose low-calorie, clean ingredients. Common Intermittent Fasting Mistakes To Avoid Breaking Your Fast With Processed Foods: Ending your fast with sugary or highly processed foods can spike insulin and undo many of the metabolic benefits of fasting. Not Drinking Enough Water: Dehydration is common during fasting and can lead to fatigue, headaches, and cravings, making it harder to stick to your routine. Overeating During the Eating Window: Consuming excessive calories or bingeing during your eating period can stall fat loss and even lead to weight gain. Ignoring Electrolyte Balance: Failing to replenish electrolytes like sodium, potassium, and magnesium can cause muscle cramps, dizziness, and low energy. Being Too Rigid or Extreme: Adopting an unsustainable fasting schedule or not listening to your body’s signals can lead to burnout, stress, or even health setbacks. Conclusion Intermittent fasting offers a powerful, science-backed approach to losing stubborn belly fat, but success depends on choosing the right fasting window and building sustainable habits. Whether you start with a gentle 12:12 schedule or progress to more advanced windows like 16:8 or 18:6, consistency and mindful eating are key to unlocking lasting results. By understanding the science behind fasting, avoiding common mistakes, and supporting your body with proper hydration and nutrition, you can optimize your fat loss journey and improve your overall health. Remember, the best fasting window is the one that fits your lifestyle and keeps you motivated for the long haul. Final Thoughts Wondering how to make your intermittent fasting routine more satisfying while still supporting your fat loss goals? Explore Dr. Kellyann’s best sellers, where you’ll find premium bone broths like chicken, beef, and french onion to keep you nourished and energized. For those seeking extra support during their fasting window, try the Bone Broth Fast Track for a convenient, nutrient-rich option. Plus, enjoy delicious chocolate and vanilla shakes from Dr. Kellyann’s collection to round out your wellness routine. Discover all the trusted options from Dr. Kellyann’s to help you stay on track and feel your best. Sources https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work https://evolve-mma.com/blog/6-types-of-intermittent-fasting-schedules-that-produce-results/ https://www.vinmec.com/eng/blog/what-happens-if-you-fast-completely-for-a-day-en
Is Bone Broth a Complete Protein: Facts vs Myths

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Is Bone Broth a Complete Protein: Facts vs Myths

by Danny S. on Oct 05 2025
Bone broth has surged in popularity among fitness enthusiasts and wellness seekers alike, praised for its comforting flavor and potential health benefits. Yet, a common question lingers: is bone broth a complete protein source, or does it fall short compared to options like whey or eggs? If you’re striving to meet your daily protein goals or simply want to make informed choices about your nutrition, understanding the science behind bone broth’s amino acid profile is key. Dive in as we debunk myths and clarify what bone broth really brings to the table. What Is a Complete Protein? A complete protein is a food source that contains all nine essential amino acids in sufficient quantities, which the human body cannot produce on its own and must obtain from the diet. These amino acids are crucial for building and repairing tissues, supporting immune function, and maintaining overall health. While many animal-based proteins like eggs, dairy, meat, and fish are considered complete, most plant-based proteins lack one or more essential amino acids. Understanding what makes a protein “complete” helps individuals make informed choices about their nutrition, especially when aiming to meet daily protein needs for muscle maintenance, energy, and optimal wellness. What Are the Nine Essential Amino Acids? Histidine: Important for growth, tissue repair, and the production of histamine, a neurotransmitter involved in immune response and digestion. Isoleucine: Supports muscle metabolism, energy regulation, and immune function. Leucine: Plays a key role in muscle protein synthesis, tissue repair, and regulating blood sugar levels. Lysine: Essential for collagen formation, calcium absorption, and hormone production. Methionine: Supports metabolism, detoxification, and the absorption of zinc and selenium. Phenylalanine: Precursor for neurotransmitters like dopamine and norepinephrine, supporting brain function and mood. Threonine: Important for healthy skin, connective tissues, and immune system function. Tryptophan: Needed for the production of serotonin, which regulates mood, sleep, and appetite. Valine: Supports muscle growth, tissue repair, and energy production. Is Bone Broth a Complete Protein? Bone broth is not considered a complete protein because, while it does contain all nine essential amino acids, it does not provide them in the optimal amounts required for a protein source to be classified as “complete.” The primary protein in bone broth is collagen, which is rich in amino acids like glycine and proline but relatively low in essential amino acids such as tryptophan and methionine. This means that while bone broth can contribute valuable protein and support joint, skin, and gut health, it should be complemented with other protein sources to ensure you’re meeting your body’s full spectrum of essential amino acid needs. Complete Protein Facts vs Myths Fact or Myth Statement Explanation Fact Complete proteins contain all nine essential amino acids. To be classified as “complete,” a protein source must provide all nine essential amino acids. Myth All animal-based proteins are always complete. While most animal proteins are complete, some (like gelatin) are not due to missing amino acids. Myth Bone broth is a complete protein. Bone broth contains all essential amino acids but not in sufficient amounts to be considered complete. Fact Combining different protein sources can create a complete amino acid profile. Pairing foods like grains and legumes can provide all essential amino acids for a complete protein. Myth You must get all essential amino acids in every meal. As long as you eat a variety of protein sources throughout the day, your body can combine them. Fact Collagen is not a complete protein. Collagen, the main protein in bone broth, lacks adequate amounts of some essential amino acids. Which Amino Acids Is Bone Broth Rich In? Bone broth is especially rich in the amino acids glycine, proline, and hydroxyproline, which are abundant in collagen—the primary protein released from simmering animal bones and connective tissues. These amino acids play a vital role in supporting joint health, skin elasticity, and gut lining integrity. While bone broth does contain other amino acids, its unique strength lies in providing these collagen-building blocks, which are less prevalent in typical muscle meats or plant-based proteins. This makes bone broth a valuable addition to a balanced diet, particularly for those seeking to support connective tissue health and overall wellness. Can Bone Broth Still Contribute to Your Daily Protein Needs Even If It’s Not “Complete”? Absolutely—bone broth can still play a valuable role in meeting your daily protein needs, even though it isn’t classified as a complete protein. Its rich supply of collagen-derived amino acids supports joint, skin, and gut health, and can complement other protein sources in your diet. By pairing bone broth with a variety of other protein-rich foods—such as eggs, legumes, dairy, or lean meats—you can ensure your body receives all the essential amino acids it requires. Incorporating bone broth into your routine adds nutritional diversity and can help you reach your protein goals while also delivering unique health benefits not found in other protein sources. What Foods Can You Pair With Bone Broth to Achieve a Complete Amino Acid Profile? To achieve a complete amino acid profile when enjoying bone broth, pair it with protein-rich foods that supply the essential amino acids bone broth lacks. Excellent options include eggs, dairy products like Greek yogurt or cheese, lean meats such as chicken or turkey, fish, or plant-based sources like beans, lentils, and quinoa. These foods complement the amino acid content of bone broth, ensuring your body receives all nine essential amino acids necessary for optimal health. By combining bone broth with a variety of these nutrient-dense foods, you can create balanced meals that support muscle repair, immune function, and overall wellness. Bone Broth Diet Tips Pair with Complete Proteins: Combine bone broth with eggs, lean meats, or legumes to ensure you’re getting all essential amino acids in your meals. Use as a Base for Soups and Stews: Enhance the nutritional value of your favorite soups, stews, or chili by using bone broth as the cooking liquid. Sip Between Meals: Enjoy a warm cup of bone broth as a nourishing snack that supports hydration and curbs cravings without excess calories. Add to Smoothies: For a protein and collagen boost, blend cooled bone broth into savory smoothies or protein shakes. Incorporate into Cooking: Use bone broth to cook grains like rice or quinoa, or to sauté vegetables, infusing your dishes with extra flavor and nutrients. Conclusion Bone broth may not qualify as a complete protein, but it remains a powerful addition to a balanced diet thanks to its unique amino acid profile and health benefits. While it lacks sufficient amounts of certain essential amino acids, pairing bone broth with other protein-rich foods easily fills those nutritional gaps. Whether you’re seeking joint support, gut health, or simply a nourishing way to boost your protein intake, bone broth offers versatility and wellness advantages that go beyond its protein content. By understanding how bone broth fits into your overall nutrition plan, you can make informed choices that support your health goals and enjoy the best of both worlds—flavor and function. Final Thoughts Looking for a way to make your bone broth both satisfying and supportive of your health goals? Discover Dr. Kellyann’s best sellers, where you’ll find premium bone broths like chicken, beef, and french onion to create a nourishing foundation. For ramen aficionados, the Ramen Beef Bone Broth is a must-try, and you can also enjoy delicious chocolate and vanilla shakes from Dr. Kellyann’s collection. Give your ramen and daily nutrition a boost with the trusted options from Dr. Kellyann’s. Sources https://www.health.com/nutrition/what-is-a-complete-protein https://www.westmont.edu/sites/default/files/users/user1231/V19No4/Nick%20Flynn_final.pdf https://www.realsimple.com/complete-protein-foods-6891861
How To Make Ramen: Step-by-Step

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How To Make Ramen: Step-by-Step

by Danny S. on Oct 01 2025
Ramen isn’t just a meal—it’s an adventure in a bowl, blending tradition, creativity, and comfort. Whether you’re looking to master a classic recipe or put your own spin on this beloved dish, our step-by-step approach makes homemade ramen accessible to everyone. Dive in and discover how easy (and fun) it can be to bring the flavors of your favorite ramen shop right to your own table. What Is Ramen? Ramen is a beloved Japanese noodle soup that combines wheat-based noodles with a savory broth, typically flavored with soy sauce, miso, or salt, and topped with a variety of ingredients like sliced pork, soft-boiled eggs, nori (seaweed), green onions, and bamboo shoots. Originally inspired by Chinese noodle dishes, ramen has evolved into a culinary icon in Japan and around the world, celebrated for its comforting flavors and endless customization options. Whether enjoyed as a quick meal or a carefully crafted specialty, ramen offers a delicious blend of textures and tastes that make it a favorite for food lovers everywhere. What Makes Ramen One of the World’s Favorite Comfort Foods? Rich, Savory Broth: Ramen’s deeply flavorful broth—whether made with miso, soy sauce, or pork bones—offers a warming, satisfying base that soothes and comforts. Customizable Toppings: From tender slices of pork to marinated eggs, fresh vegetables, and crunchy nori, ramen’s endless topping options let everyone personalize their bowl. Perfectly Chewy Noodles: The springy, chewy texture of ramen noodles creates a satisfying bite that pairs perfectly with the broth and toppings. Balance of Flavors and Textures: Ramen brings together salty, umami-rich, and sometimes spicy flavors with a mix of soft, crunchy, and creamy textures, making every bite exciting. Nostalgic and Social Experience: Whether enjoyed solo as a quick meal or shared with friends at a bustling ramen shop, ramen evokes feelings of comfort, nostalgia, and connection. How To Make Ramen: Step-by-Step Step 1: Gather Your Ingredients Start by assembling all the key components for your ramen. You’ll need ramen noodles (fresh or dried), broth base (such as chicken, pork, miso, or vegetable), and a selection of toppings like sliced pork (chashu), soft-boiled eggs, green onions, nori, bamboo shoots, and corn. Having everything prepped and ready will make the cooking process smooth and enjoyable. Step 2: Prepare the Broth The broth is the heart of any great ramen. In a large pot, simmer your chosen base—chicken, pork bones, or a combination—with aromatics like garlic, ginger, and onions. For a quick version, you can use store-bought broth enhanced with soy sauce, miso paste, or dashi. Let the flavors meld for at least 30 minutes, or longer for a richer taste. Step 3: Cook the Noodles Bring a separate pot of water to a boil and cook the ramen noodles according to the package instructions. Fresh noodles usually cook in just a couple of minutes, while dried noodles may take a bit longer. Drain the noodles well to prevent them from becoming soggy, and set them aside until you’re ready to assemble your bowl. Step 4: Prepare the Toppings While the broth simmers and the noodles cook, prepare your toppings. Soft-boil eggs and marinate them in soy sauce for extra flavor, slice cooked pork or chicken, chop green onions, and get your vegetables and nori ready. Toppings can be as simple or elaborate as you like, so feel free to get creative. Step 5: Assemble Your Ramen Bowl To serve, place the cooked noodles in a large bowl, ladle the hot broth over them, and arrange your chosen toppings on top. Finish with a sprinkle of sesame seeds, a drizzle of chili oil, or a dash of togarashi for extra flavor. Enjoy your homemade ramen immediately while it’s hot and comforting! Can You Make Ramen Beef Bone Broth? Yes, you can absolutely make ramen with beef bone broth, and it’s a delicious way to add rich, deep flavor to your bowl. Beef bone broth, like the one offered by Dr. Kellyann, is packed with nutrients and delivers a savory, umami base that pairs perfectly with ramen noodles and your favorite toppings. Whether you make your own broth from scratch or use a high-quality, ready-made option, beef bone broth creates a hearty, satisfying foundation for homemade ramen that’s both nourishing and full of robust taste. Learn more about Dr. Kellyann’s Ramen Beef Bone Broth. What’s the Difference Between Traditional Ramen Broth and Bone Broth? Traditional ramen broth is typically made by simmering chicken, pork, or a combination of meats with aromatics like garlic, ginger, and onions, often flavored with soy sauce, miso, or salt to create a balanced, savory base. Bone broth, on the other hand, is made by simmering animal bones—often beef or chicken—for an extended period, which extracts collagen, minerals, and nutrients, resulting in a richer, more gelatinous texture and deeper flavor. While both broths can be used for ramen, bone broth is prized for its nutritional benefits and hearty mouthfeel, whereas traditional ramen broth focuses more on layered flavors and a lighter, yet still satisfying, consistency. What’s the Ideal Noodle-to-Broth Ratio? The ideal noodle-to-broth ratio for ramen is typically about 1 part noodles to 2 parts broth, ensuring every bite is flavorful and well-balanced. This means for a standard serving, you’ll want enough broth to fully submerge the noodles while still allowing them to shine as the star of the bowl. Too many noodles can soak up the broth and make the dish heavy, while too much broth can dilute the flavors and leave the bowl feeling sparse. Striking the right balance ensures a satisfying ramen experience, where the noodles and broth complement each other perfectly in every spoonful. Which Vegetables Complement Beef Bone Broth Best? Vegetable Flavor Profile Why It Works With Beef Bone Broth Suggested Preparation Shiitake Mushrooms Earthy, umami-rich Deepens the savory notes and adds texture Sliced, sautéed or simmered Bok Choy Mild, slightly sweet Adds freshness and a crisp bite Halved or chopped, blanched Spinach Tender, slightly bitter Wilts beautifully and balances the richness Fresh, added at the end Green Onions Sharp, mildly sweet Brightens the broth and adds color Thinly sliced, raw or lightly cooked Bamboo Shoots Crunchy, mild Offers texture and subtle flavor Sliced, canned or fresh Carrots Sweet, earthy Adds natural sweetness and color Julienned or thinly sliced Corn Sweet, juicy Provides pops of sweetness and visual appeal Kernels, fresh or frozen Napa Cabbage Mild, slightly peppery Softens in broth and absorbs flavor Shredded, simmered What’s the Finishing Touch That Turns a Good Ramen Into a Restaurant-Quality One? The finishing touch that elevates homemade ramen to restaurant-quality is the careful layering of garnishes and seasonings just before serving. A perfectly cooked ramen egg with a creamy, marinated yolk, a sprinkle of fresh green onions, a sheet of crisp nori, and a drizzle of aromatic oils like sesame or chili can transform your bowl from simple to spectacular. These final additions not only enhance the flavor and aroma but also add visual appeal and texture, creating a multi-sensory experience that rivals your favorite ramen shop. Common Ramen Mistakes To Avoid Overcooking the Noodles: Ramen noodles should be cooked until just tender and served immediately to maintain their signature chewy texture; overcooking leads to mushy, unappetizing noodles. Using Bland Broth: The broth is the heart of ramen, so make sure it’s rich and flavorful—don’t rely solely on water or weak stock, and always taste and adjust your seasonings. Skipping the Toppings: Toppings like soft-boiled eggs, green onions, nori, and bamboo shoots add essential flavor, texture, and visual appeal—don’t leave them out! Assembling Too Early: Combine noodles, broth, and toppings just before serving to prevent sogginess and ensure each component retains its best texture. Neglecting Balance: Pay attention to the balance of salty, savory, and umami flavors, as well as the ratio of noodles to broth and toppings, for a harmonious and satisfying bowl. Conclusion Making ramen at home is a rewarding experience that brings together creativity, comfort, and delicious flavors in every bowl. With the right balance of savory broth, chewy noodles, and vibrant toppings, you can craft a restaurant-quality meal right in your own kitchen. Whether you’re a first-time cook or a seasoned food enthusiast, following these simple steps and tips will help you avoid common mistakes and enjoy the full satisfaction of homemade ramen. So gather your ingredients, experiment with flavors, and savor the joy of creating your own perfect bowl of ramen! Final Thoughts Curious about how to make your next bowl of ramen both delicious and nourishing? Check out Dr. Kellyann’s best sellers, where you’ll find a range of bone broths like chicken, beef, and french onion to create the perfect base. For ramen lovers, the Ramen Beef Bone Broth is a must-try addition, and you can also enjoy chocolate and vanilla shakes from Dr. Kellyann’s collection. Give your ramen and wellness routine a boost with the trusted products from Dr. Kellyann’s. Sources https://san-j.com/blog/what-is-ramen/ https://www.healthline.com/nutrition/bone-broth https://www.allrecipes.com/article/how-to-make-one-pot-pasta/
What To Eat When Sick: 5 Best Dishes

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What To Eat When Sick: 5 Best Dishes

by Danny S. on Sep 30 2025
Feeling sick can leave you drained, foggy, and unsure of what to put on your plate. The good news? Certain foods are not only gentle on your system but also packed with the nutrients your body craves during recovery. From soothing broths to easy-to-digest porridges, discover the top five dishes that bring comfort, hydration, and immune-boosting benefits when you need them most. Why Does Food Matter So Much When You’re Sick? Food plays a crucial role in recovery when you’re sick because it provides the energy and nutrients your body needs to fight infection, repair tissues, and maintain strength. The right foods can help soothe symptoms, keep you hydrated, and support your immune system, making it easier for your body to heal. Eating nourishing, easy-to-digest meals can also prevent further discomfort, such as nausea or digestive upset, while ensuring you get enough vitamins, minerals, and fluids to speed up recovery and restore your well-being. What To Eat When Sick: 5 Best Dishes 1. Bone Broth Bone broth is a time-honored remedy for illness, prized for its soothing warmth and rich nutritional profile. Simmered from bones, vegetables, and herbs, it delivers essential minerals, collagen, and amino acids that support immune function and gut health. Its gentle, hydrating nature makes it easy to sip even when your appetite is low, helping to keep you nourished and comforted during recovery. 2. Chicken Soup Chicken soup is a classic comfort food for a reason. The combination of tender chicken, vegetables, and broth provides protein, vitamins, and hydration—all crucial for healing. The steam from hot soup can also help relieve congestion and soothe a sore throat, making it an ideal choice for colds and flu. 3. Oatmeal or Rice Porridge Oatmeal and rice porridge are gentle on the stomach, making them perfect for those with digestive issues or low appetite. These soft, easily digestible grains provide slow-releasing energy and can be customized with simple toppings like bananas or honey for added nutrients. Their mild flavor and texture are especially comforting when you’re feeling unwell. 4. Steamed Vegetables Steamed vegetables like carrots, zucchini, and sweet potatoes are packed with vitamins and antioxidants that support your immune system. Cooking vegetables until soft makes them easier to digest, while still delivering important nutrients. Pair them with a little olive oil or a sprinkle of salt for extra flavor and nourishment. 5. Herbal Teas Herbal teas such as ginger, chamomile, or peppermint offer both hydration and symptom relief. Ginger tea can help ease nausea, chamomile promotes relaxation and better sleep, and peppermint can soothe headaches or digestive discomfort. Sipping warm tea throughout the day keeps you hydrated and provides gentle, natural support as your body heals. Should You Eat Even If You Don’t Have Much Of An Appetite? Yes, it’s important to try to eat even if your appetite is low when you’re sick, as your body still needs energy and nutrients to fight off illness and recover. While you may not feel hungry, eating small, frequent meals or snacks can help maintain your strength, prevent muscle loss, and support your immune system. Focus on gentle, easy-to-digest foods like broths, porridges, or smoothies, and prioritize hydration. Listening to your body is key, but making an effort to nourish yourself—even in small amounts—can make a significant difference in how quickly you regain your health. Does Chicken Broth Provide More Than Just Warmth And Hydration? Absolutely—chicken broth offers much more than simple warmth and hydration. It’s rich in essential nutrients like protein, amino acids, and minerals that help support immune function and tissue repair. The broth also contains gelatin and collagen, which can aid in gut health and soothe inflammation. Additionally, the steam from hot chicken broth can help clear nasal congestion and ease sore throats, making it a comforting and restorative choice when you’re feeling unwell. What Makes Broth So Soothing For Colds And Flu? Broth is especially soothing for colds and flu because its warmth helps ease congestion, soothe sore throats, and provide comfort when you’re feeling run down. The steam from hot broth can open nasal passages and make breathing easier, while the liquid itself keeps you hydrated—crucial for recovery. Bone broth is also gentle on the stomach and easy to digest, delivering essential nutrients and electrolytes without overwhelming your system. This combination of hydration, nourishment, and comforting warmth makes broth an ideal choice for supporting your body through illness. Why Is Honey Often Suggested For Sore Throats Or Coughs? Honey is often recommended for sore throats and coughs because it has natural soothing and antimicrobial properties that can help reduce irritation and discomfort. Its thick, smooth texture coats the throat, providing immediate relief from scratchiness and dryness. Additionally, honey can help suppress coughing, making it easier to rest and recover. Studies have shown that honey may be as effective as some over-the-counter cough remedies, making it a trusted, natural option for easing symptoms when you’re feeling under the weather. Bone Broth vs Chicken Soup Whats Better When Sick Feature Bone Broth Chicken Soup Nutritional Value High in minerals, collagen, and amino acids Good source of protein, vitamins, and veggies Digestibility Very easy to digest, gentle on the stomach Easy to digest, but may contain more solids Hydration Excellent for hydration Excellent for hydration Immune Support Supports gut health and immune function Provides immune-boosting nutrients Comfort Factor Warm, soothing, and calming Hearty, comforting, and filling Best For Severe illness, digestive issues, low appetite General sickness, colds, flu, more appetite Preparation Requires long simmering of bones Quicker to prepare with chicken and veggies Flavor Rich, savory, and concentrated Mild, balanced, and familiar Common Mistakes To Avoid When Sick Skipping Meals or Not Eating Enough: Even if your appetite is low, your body needs energy and nutrients to heal. Skipping meals can slow recovery and weaken your immune system. Dehydration: Forgetting to drink enough fluids is a common mistake. Staying hydrated is essential for recovery, especially if you have a fever, diarrhea, or are sweating more than usual. Choosing Sugary or Processed Foods: Foods high in sugar or artificial ingredients can increase inflammation and provide little nutritional value, making it harder for your body to recover. Ignoring Food Safety: Eating foods that are undercooked or improperly stored can increase your risk of foodborne illness, which can be especially dangerous when your immune system is already compromised. Overeating Heavy or Greasy Foods: Rich, fatty, or fried foods can be hard to digest and may worsen symptoms like nausea or stomach upset. Stick to lighter, easy-to-digest meals for faster recovery. Conclusion When you’re feeling sick, choosing the right foods can make a significant difference in your comfort and recovery. Nourishing options like bone broth, chicken soup, gentle porridges, steamed vegetables, and soothing herbal teas provide essential nutrients, hydration, and immune support while being easy on the stomach. Avoiding common mistakes—like skipping meals or reaching for processed foods—can further help your body heal. By focusing on simple, wholesome meals and listening to your body’s needs, you can support your recovery and get back to feeling your best sooner. Final Thoughts Wondering how to nourish your body and boost your recovery when you’re feeling under the weather? Explore Dr. Kellyann’s best sellers, where you’ll find comforting options like chicken, beef, and french onion bone broths designed to support your wellness from the inside out. For an extra boost, try adding Collagen Peptides to your daily routine, or treat yourself to the delicious chocolate and vanilla shakes from Dr. Kellyann’s collection. Take your self-care to the next level with the trusted products from Dr. Kellyann’s. Sources https://www.sjhsyr.org/newsroom/blog-articles/nutrition-mythbusters-feed-cold-starve-fever https://www.gundersenhealth.org/health-wellness/recipes/its-okay-to-eat-when-youre-not-hungry https://www.healthline.com/health/honey-for-sore-throat
Biotin vs Collagen: What’s The Difference?

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Biotin vs Collagen: What’s The Difference?

by Danny S. on Sep 25 2025
In the quest for healthier hair, firmer skin, and resilient nails, biotin and collagen have emerged as two of the most popular supplements on the market. Yet, despite their widespread acclaim, many consumers remain unsure about what sets them apart and which one truly delivers results. This article unpacks the unique roles of biotin and collagen, offering clarity and confidence for anyone seeking to elevate their beauty routine with science-backed choices. What Is Biotin? Biotin, also known as vitamin B7, is a water-soluble B-vitamin that plays a crucial role in supporting healthy hair, skin, and nails. It helps the body convert food into energy by aiding in the metabolism of carbohydrates, fats, and proteins. Biotin is essential for the production of keratin, the protein that forms the structural foundation of hair and nails, making it a popular supplement for those seeking to strengthen brittle nails or promote hair growth. While biotin deficiencies are rare, supplementing with biotin is often recommended for individuals experiencing thinning hair or weak nails, as it can help restore vitality and resilience from within. What Is Collagen? Collagen is the most abundant protein in the human body, serving as a vital building block for skin, hair, nails, joints, and connective tissues. It provides structure, strength, and elasticity, helping to maintain youthful, firm skin and support joint flexibility. As we age, natural collagen production declines, leading to visible signs of aging such as wrinkles, sagging skin, and weaker hair and nails. Supplementing with collagen—often in the form of powders, capsules, or drinks—can help replenish the body’s supply, promoting smoother skin, stronger nails, and healthier hair, while also supporting overall joint and bone health. Biotin vs Collagen: What’s The Difference? How They Work in the Body Biotin: Functions as a B-vitamin that helps convert food into energy and supports the production of keratin, the protein essential for healthy hair and nails. Collagen: Acts as a structural protein, providing strength and elasticity to skin, hair, nails, and joints, and supporting overall tissue repair and resilience. Main Beauty Benefits Biotin: Best known for promoting stronger, thicker hair and reducing brittleness in nails. May help improve hair growth in people with a deficiency. Collagen: Helps reduce wrinkles, improve skin elasticity, and support hydration. Also strengthens nails and may reduce joint discomfort. Sources and Supplement Forms Biotin: Found naturally in foods like eggs, nuts, seeds, and whole grains. Available as capsules, tablets, and gummies. Collagen: Sourced from animal connective tissues (bovine, marine, or chicken). Available as powders, capsules, and ready-to-drink liquids. Who Should Use Them Biotin: Ideal for those experiencing hair thinning, brittle nails, or looking to support overall metabolic health. Collagen: Recommended for anyone seeking anti-aging benefits, improved skin texture, joint support, or stronger hair and nails. Key Differences Biotin: A vitamin that supports keratin production and energy metabolism. Collagen: A protein that provides structural support and elasticity to skin, hair, nails, and joints. Can Biotin and Collagen Work Together, or Should You Pick One? Biotin and collagen can absolutely work together, and many people choose to take both to maximize their beauty and wellness results. While biotin supports the body’s production of keratin for stronger hair and nails, collagen provides the structural foundation for healthy skin, hair, nails, and joints. Since they work through different biological pathways, combining biotin and collagen can offer a more comprehensive approach to beauty from within—addressing both the strength and structure of your hair, skin, and nails. There’s no need to pick just one unless you have specific dietary restrictions or sensitivities; for most people, using both supplements can help you achieve more noticeable and lasting results. How Long Does It Take to See Results From Each Supplement? The time it takes to see results from biotin or collagen supplements can vary depending on individual factors like age, diet, and baseline health, but most people begin to notice visible improvements within 4 to 12 weeks of consistent use. For biotin, users often report stronger nails and reduced hair shedding after about a month, while more significant hair growth may take up to three months. Collagen users typically observe enhanced skin hydration, elasticity, and reduced fine lines within 6 to 8 weeks, with continued improvements in hair, nails, and joint comfort over several months. Patience and daily supplementation are key, as both nutrients work gradually to support beauty and wellness from the inside out. Are There Signs You Might Be Deficient in Biotin or Collagen? Yes, there are noticeable signs that may indicate a deficiency in either biotin or collagen. Biotin deficiency is relatively rare but can lead to symptoms such as thinning hair, brittle nails, dry or scaly skin, and, in severe cases, fatigue or neurological issues. Collagen deficiency, which often becomes more apparent with age, may present as increased skin wrinkles, sagging, slower wound healing, joint stiffness or discomfort, and weaker hair and nails. If you notice these changes and they persist despite a balanced diet, it may be worth discussing supplementation or dietary adjustments with a healthcare professional to support your overall beauty and wellness. Biotin vs Collagen Comparison Feature Biotin Collagen Type B-vitamin (Vitamin B7) Structural protein Main Function Supports keratin production and energy metabolism Provides structure and elasticity to skin, hair, nails, and joints Beauty Benefits Strengthens hair and nails, may reduce hair thinning Improves skin elasticity, reduces wrinkles, strengthens hair and nails, supports joints Sources Eggs, nuts, seeds, whole grains, supplements Animal connective tissues (bovine, marine, chicken), supplements (powder, capsules, liquid) Best For People with brittle nails, thinning hair, or biotin deficiency Those seeking anti-aging benefits, improved skin, joint support, or overall tissue strength Deficiency Signs Thinning hair, brittle nails, dry skin, fatigue Wrinkles, sagging skin, joint discomfort, weak hair and nails How Fast for Results 4–12 weeks for visible changes in hair and nails 6–12 weeks for improved skin, hair, nails, and joints Can Be Combined? Yes, works well with collagen for comprehensive beauty support Yes, works well with biotin for enhanced results Common Mistakes To Avoid When Choosing Between Biotin vs Collagen Expecting Instant Results: Many people assume supplements will deliver immediate changes, but both biotin and collagen require consistent use over several weeks or months to show noticeable benefits. Ignoring the Root Cause: Choosing a supplement without understanding the underlying reason for hair loss, brittle nails, or skin issues can lead to disappointment; always consider factors like diet, stress, or medical conditions first. Overdosing on Supplements: Taking more than the recommended dose of biotin or collagen won’t speed up results and may cause unwanted side effects or imbalances. Not Checking Product Quality: Failing to research supplement brands for purity, sourcing, and third-party testing can result in consuming low-quality or ineffective products. Assuming One Size Fits All: Believing that biotin or collagen alone will solve all beauty concerns overlooks the importance of a balanced diet, hydration, and overall wellness habits. Conclusion Choosing between biotin and collagen ultimately depends on your unique beauty goals and wellness needs, but understanding their distinct roles can help you make a more informed decision. Biotin excels at supporting hair strength and nail growth, while collagen provides the structural foundation for youthful skin, resilient hair, and healthy joints. For many, combining both supplements offers a comprehensive approach to beauty from within, maximizing the benefits for hair, skin, and nails. Remember, results take time and consistency, and the best outcomes come from pairing high-quality supplements with a balanced lifestyle. By staying informed and attentive to your body’s needs, you can confidently invest in your long-term beauty and wellness journey. Final Thoughts Curious about the best way to enhance your beauty routine and support your wellness from within? Check out Dr. Kellyann’s best sellers, featuring nourishing options like chicken, beef, and french onion bone broths. For daily anti-aging support, add Collagen Peptides to your regimen, or indulge in the rich flavors of chocolate and vanilla shakes from Dr. Kellyann’s collection. Elevate your wellness journey with the trusted products from Dr. Kellyann’s. Sources https://www.webmd.com/vitamins/ai/ingredientmono-313/biotin https://my.clevelandclinic.org/health/articles/23089-collagen https://www.health.com/biotin-and-collagen-8647932
What Is The Best Protein Powder: How To Chose The Right One

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What Is The Best Protein Powder: How To Chose The Right One

by Danny S. on Sep 15 2025
With shelves lined with whey, plant-based, casein, and collagen protein powders, finding the best option for your body and goals can be confusing. The right protein powder can accelerate muscle recovery, support weight management, and provide convenient nutrition on the go—but only if you know what to look for. This article will help you cut through the noise, understand the key differences, and confidently choose the protein powder that aligns with your fitness journey. Why Is Protein Powder Such a Popular Supplement Today? Protein powder has surged in popularity because it offers a convenient, efficient way to meet daily protein needs for a wide range of lifestyles and goals. As more people prioritize health, fitness, and nutrition, protein powder appeals to athletes seeking muscle recovery, busy professionals needing quick meal solutions, and wellness enthusiasts aiming to support weight management or overall well-being. Its versatility—easily mixed into shakes, smoothies, or recipes—makes it accessible for those with dietary restrictions or specific preferences, such as vegan, keto, or gluten-free diets. With advancements in flavor, texture, and ingredient quality, protein powder has become a trusted, mainstream supplement for anyone looking to optimize their nutrition with minimal hassle. Who Should Consider Adding Protein Powder to Their Diet? Athletes and Fitness Enthusiasts: Individuals who engage in regular strength training or endurance exercise can benefit from protein powder to support muscle recovery and growth. People with Busy Lifestyles: Those who struggle to prepare balanced meals due to time constraints can use protein powder as a quick, nutritious option to meet their protein needs. Vegetarians and Vegans: Plant-based eaters may find it challenging to consume enough protein from whole foods alone, making protein powder a convenient supplement. Older Adults: As we age, maintaining muscle mass becomes more difficult; protein powder can help older adults preserve strength and support healthy aging. Individuals Focused on Weight Management: Protein powder can promote satiety, making it easier to control appetite and support weight loss or maintenance goals. What Is The Best Protein Powder? Bone broth protein stands out as a unique and valuable supplement, offering more than just a high-quality source of protein. Sourced from slow-cooked animal bones, it delivers essential amino acids along with collagen, gelatin, and minerals that support joint health, gut integrity, and skin elasticity. For those seeking a protein powder that goes beyond muscle recovery, bone broth protein provides holistic benefits, making it especially appealing for individuals with digestive sensitivities or those looking to support overall wellness. Its versatility in flavors like chocolate, vanilla, and salted caramel also makes it easy to incorporate into a variety of recipes, ensuring both nutrition and taste are never compromised. How To Chose The Right One Assess Your Fitness and Nutrition Goals Before choosing a protein powder, clearly define your primary goals. Are you aiming to build muscle, lose weight, support recovery, or simply supplement your daily protein intake? Understanding your objectives will help you narrow down the options, as certain protein powders are better suited for muscle gain (like whey or casein), while others may be ideal for weight management or digestive health (such as plant-based or bone broth protein). Consider Dietary Preferences and Restrictions Take into account any dietary needs or restrictions you may have. If you’re lactose intolerant, vegan, or following a specific diet like keto or paleo, look for protein powders that align with those requirements. Plant-based proteins are excellent for vegans, while bone broth or collagen proteins are great for those avoiding dairy or seeking additional joint and gut health benefits. Evaluate Ingredient Quality and Nutrition Labels Always check the ingredient list and nutrition label for protein content per serving, added sugars, artificial flavors, and unnecessary fillers. Opt for products with clean, minimal ingredients and certifications like non-GMO, organic, or third-party tested for quality and purity. This ensures you’re fueling your body with the best possible nutrition. Factor in Taste and Mixability Flavor and texture can make or break your protein powder experience. Read reviews or try sample packs to find a powder that tastes good and mixes well with your preferred liquids or recipes. A protein powder you enjoy will be much easier to incorporate into your daily routine. Match the Protein Type to Your Lifestyle Finally, choose a protein type that fits your lifestyle and schedule. Whey protein is fast-absorbing and great post-workout, while casein digests slowly, making it ideal before bed. Plant-based and bone broth proteins offer additional health benefits and are suitable for those with specific dietary needs. By matching the protein type to your habits and preferences, you’ll maximize both convenience and results. What Makes Bone Broth Protein Unique Compared to Other Options? Bone broth protein is unique among protein powders because it not only provides a complete source of protein but also delivers collagen, gelatin, and essential minerals that are often missing from traditional options like whey or plant-based proteins. Sourced from simmered animal bones, it supports joint, gut, and skin health thanks to its rich amino acid profile and natural collagen content. Unlike many other protein powders, bone broth protein is typically free from common allergens like dairy, soy, and gluten, making it an excellent choice for those with sensitivities or specific dietary needs. Its holistic benefits and clean ingredient profile set it apart as a nourishing option for anyone seeking more than just muscle support from their protein supplement. How Many Grams of Protein Per Serving Should You Aim For? The ideal amount of protein per serving typically ranges from 20 to 30 grams, which is considered optimal for most adults looking to support muscle recovery, growth, or overall nutrition. This range is effective because it provides enough essential amino acids to stimulate muscle protein synthesis without overwhelming the body or adding unnecessary calories. However, your specific needs may vary based on factors like age, activity level, body weight, and fitness goals. For those with higher protein requirements—such as athletes, individuals in intense training, or older adults—leaning toward the upper end of this range can be especially beneficial. Always consider your total daily protein intake and how each serving fits into your broader nutrition plan. When Should You Take Protein Powder for the Best Results? For optimal results, the best time to take protein powder largely depends on your individual goals and daily routine. Consuming protein powder within 30 to 60 minutes after a workout is ideal for muscle recovery and growth, as your body is most receptive to nutrient absorption during this window. However, protein powder can also be beneficial when used as a convenient meal replacement, a quick breakfast, or a snack to help meet your daily protein needs. Ultimately, consistency is key—incorporate protein powder at times that best support your lifestyle, whether that’s post-workout, between meals, or whenever you need a nutritious boost. Protein Powder Comparison Chart Protein Type Source Key Benefits Best For Common Allergens Digestibility Unique Features Bone Broth Protein Simmered animal bones Collagen, gut & joint support, minerals Joint health, gut health, paleo None Easy (low allergen) Contains collagen & gelatin Whey Protein Milk (dairy) Fast absorption, muscle growth, BCAAs Post-workout, muscle gain Dairy, lactose Easy (if isolate) High leucine content, quick recovery Casein Protein Milk (dairy) Slow digestion, sustained amino acid release Nighttime use, muscle retention Dairy, lactose Moderate Great for overnight muscle repair Plant-Based Protein Pea, rice, hemp, soy, etc. Vegan-friendly, fiber, antioxidants Vegans, vegetarians, allergies Soy (sometimes) Easy (varies by blend) Often hypoallergenic, eco-friendly Egg White Protein Egg whites Complete protein, fat-free, high bioavailability Lean muscle, low-fat diets Eggs Easy No dairy, high in essential amino acids Collagen Protein Animal connective tissue Skin, hair, nail, joint support Beauty, joint health None Easy Not a complete protein, high collagen This chart highlights the main differences between popular protein powder types, helping you choose the one that best fits your dietary needs, fitness goals, and lifestyle preferences. Common Mistakes To Avoid When Choosing Protein Powder Ignoring Ingredient Lists: Overlooking the ingredient label can lead to consuming unwanted additives, artificial sweeteners, or allergens that may not align with your health goals or dietary needs. Choosing Based on Price Alone: Opting for the cheapest option often means sacrificing quality, purity, or protein content, which can impact both results and overall health. Not Matching Protein Type to Your Goals: Selecting a protein powder without considering whether it supports your specific fitness or wellness objectives—such as muscle gain, weight loss, or digestive health—can limit your progress. Overlooking Digestibility: Failing to consider how well you tolerate certain proteins (like whey or soy) can result in digestive discomfort, bloating, or poor nutrient absorption. Neglecting Taste and Mixability: Buying a protein powder that tastes bad or doesn’t mix well can make it difficult to stick with your routine, leading to wasted product and missed nutrition. Conclusion Choosing the best protein powder ultimately comes down to understanding your unique goals, dietary preferences, and lifestyle needs. With so many options available—ranging from bone broth and whey to plant-based and collagen proteins—taking the time to evaluate ingredient quality, protein content, and potential allergens will help you make an informed decision. Remember, the right protein powder should not only support your fitness or wellness journey but also fit seamlessly into your daily routine, making it easier to stay consistent and achieve lasting results. Final Thoughts Looking for the perfect way to support your body and skin as you pursue your health and fitness goals? Discover Dr. Kellyann’s best sellers, featuring keto-friendly options like chicken, beef, and french onion bone broths designed to nourish you from within. For a daily boost in anti-aging support, try adding Collagen Peptides to your routine, or enjoy the delicious taste of chocolate and vanilla shakes from Dr. Kellyann’s collection. Elevate your self-care and wellness journey with the trusted products from Dr. Kellyann’s. Sources https://www.uchealth.org/today/dietary-supplements-are-they-beneficial-or-a-waste-of-money/ https://scitron.com/blogs/blog/the-best-time-of-day-to-take-protein-powder https://www.massgeneralbrigham.org/en/about/newsroom/articles/how-much-protein-when-working-out
How To Avoid Loose Skin After Weight Loss: Step-by-Step

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How To Avoid Loose Skin After Weight Loss: Step-by-Step

by Danny S. on Sep 10 2025
Losing weight is a powerful step toward better health and self-confidence, but it often comes with an unexpected side effect: loose skin. For anyone committed to achieving a sculpted, healthy physique, learning how to avoid loose skin after weight loss is just as important as the weight loss itself. In this article, we’ll explore practical, science-backed steps to help you maintain skin elasticity and reveal the toned body you’ve worked so hard for. How Much Weight Loss Typically Leads To Sagging Skin? Sagging skin is most commonly seen after significant weight loss, typically when a person loses 50 pounds or more, though the exact amount can vary based on individual factors. The likelihood of developing loose skin increases with the amount of weight lost, the speed at which it’s lost, and how long the skin was stretched before the weight loss. People who lose weight gradually and incorporate strength training are less likely to experience severe sagging, while those who lose weight rapidly—such as through bariatric surgery or extreme dieting—may notice more pronounced loose skin. Genetics, age, and skin quality also play important roles in how the skin responds to weight loss. Why Does Loose Skin Happen After Weight Loss? Loose skin after weight loss occurs because the skin, which is a living organ made up of collagen and elastin fibers, stretches over time to accommodate increased body mass. When you lose a significant amount of weight—especially rapidly or after years of being overweight—the skin may not have enough elasticity to shrink back to your new, smaller shape. Factors like age, genetics, the amount of weight lost, and how quickly you lose it all influence how well your skin can adapt. As a result, the skin may appear saggy or loose, particularly in areas like the abdomen, arms, thighs, and face. How To Avoid Loose Skin After Weight Loss: Step-by-Step 1. Lose Weight Gradually Rapid weight loss can increase the risk of loose skin because your body and skin don’t have enough time to adjust. Aim for a steady weight loss of 1–2 pounds per week. This gradual approach allows your skin’s elastic fibers to contract more effectively, minimizing sagging. 2. Prioritize Strength Training Incorporating regular strength training into your routine helps build and maintain muscle mass as you lose fat. Increased muscle can fill out your skin and provide a firmer, more toned appearance, reducing the look of sagging. Aim for at least two to three strength sessions per week, targeting all major muscle groups. 3. Stay Hydrated Proper hydration is essential for maintaining skin elasticity. Drinking enough water supports your skin’s structure and helps it remain supple as your body changes. Aim for at least eight glasses of water per day, and consider increasing your intake if you’re active or live in a hot climate. 4. Focus on Nutrition for Skin Health A balanced diet rich in vitamins, minerals, and antioxidants supports your skin’s ability to repair and renew itself. Prioritize foods high in vitamin C, vitamin E, and healthy fats, as these nutrients help protect and strengthen skin. Most importantly, include foods that boost collagen production, such as bone broth, fish, eggs, citrus fruits, and leafy greens. Collagen is a key protein that gives skin its firmness and elasticity. 5. Take Care of Your Skin Gentle skincare practices can make a difference in your skin’s appearance. Moisturize daily with creams or oils that contain ingredients like hyaluronic acid, vitamin E, or collagen peptides to support skin hydration and elasticity. Avoid harsh soaps and hot showers, which can strip your skin of natural oils. 6. Avoid Smoking and Excessive Sun Exposure Both smoking and too much sun can damage collagen and elastin fibers, making your skin more prone to sagging. Protect your skin by using sunscreen, wearing protective clothing, and avoiding tanning beds. If you smoke, consider quitting to support your skin’s health and overall well-being. 7. Consider Professional Treatments if Needed If you still experience significant loose skin after following these steps, consult a dermatologist or medical professional. Non-surgical treatments like radiofrequency, ultrasound therapy, or laser procedures can stimulate collagen production and improve skin tightness. In some cases, surgical options may be considered for more dramatic results. Which Exercises Are Most Effective For Improving Firmness? The most effective exercises for improving firmness and reducing the appearance of loose skin are those that build muscle and enhance overall body tone, particularly strength training and resistance exercises. Compound movements like squats, lunges, deadlifts, push-ups, and pull-ups engage multiple muscle groups and stimulate muscle growth, which helps fill out the skin and create a firmer appearance. Incorporating targeted exercises for areas prone to sagging—such as tricep dips for the arms or planks for the core—can further enhance muscle definition. Consistency is key, so aim to include strength training sessions at least two to three times per week, complemented by a balanced routine of cardio and flexibility exercises for optimal results. Can Loose Skin Naturally Tighten Over Time? Loose skin can naturally tighten over time, but the degree to which it does depends on several factors, including age, genetics, the amount of weight lost, and how long the skin was stretched. Younger individuals and those with good skin elasticity are more likely to see gradual improvement as their bodies adjust to a smaller size. Maintaining a healthy lifestyle—staying hydrated, eating nutrient-rich foods that support collagen production, and engaging in regular strength training—can help support the skin’s natural repair processes. However, for those who have lost a significant amount of weight or have had stretched skin for many years, natural tightening may be limited, and additional interventions may be necessary for optimal results. What Realistic Timeline Should You Expect For Results? The timeline for seeing improvements in loose skin after weight loss varies widely from person to person, but most people can expect to notice gradual changes over several months to a year. Factors such as age, genetics, the amount and speed of weight loss, and how well you care for your skin all influence how quickly results appear. With consistent strength training, proper hydration, and a nutrient-rich diet that supports collagen production, some individuals may see subtle tightening within a few months, while others may require a year or longer for more noticeable improvements. It’s important to be patient and realistic, as significant tightening is a gradual process, and in some cases, professional treatments may be needed for optimal results. How Should Diet, Exercise, Hydration, And Skincare Be Combined? Factor How to Apply for Best Results Why It Matters Diet Eat a balanced diet rich in protein, healthy fats, vitamin C, vitamin E, and collagen-boosting foods like bone broth, fish, eggs, and leafy greens. Supports skin repair, collagen production, and overall elasticity. Exercise Incorporate regular strength training (2–3 times per week) and full-body resistance exercises, along with cardio and flexibility workouts. Builds muscle to fill out skin, improves tone, and supports healthy circulation for skin repair. Hydration Drink at least 8 glasses of water daily; increase intake with exercise or in hot climates. Keeps skin cells plump, supports elasticity, and aids in natural skin tightening. Skincare Moisturize daily with creams containing hyaluronic acid, vitamin E, or collagen peptides; use sunscreen and avoid harsh soaps. Maintains skin hydration, protects collagen, and prevents further damage from sun or dryness. Common Mistakes To Avoid For Loose Skin After Weight Loss Losing Weight Too Quickly: Rapid weight loss doesn’t give your skin enough time to adjust, increasing the risk of sagging and loose skin. Neglecting Strength Training: Skipping resistance exercises can lead to muscle loss, which makes loose skin more noticeable and reduces overall firmness. Ignoring Nutrition for Skin Health: Failing to consume enough protein, healthy fats, and collagen-boosting nutrients can impair your skin’s ability to repair and tighten. Not Staying Hydrated: Inadequate water intake can decrease skin elasticity, making it harder for your skin to bounce back after weight loss. Overexposing Skin to Sun or Smoking: Excessive sun exposure and smoking both damage collagen and elastin fibers, accelerating skin aging and sagging. Conclusion Achieving significant weight loss is a powerful accomplishment, and while loose skin can be a common concern, it doesn’t have to overshadow your success. By taking a comprehensive approach—losing weight gradually, prioritizing strength training, nourishing your body with collagen-boosting foods, staying well-hydrated, and caring for your skin—you can support your skin’s natural ability to adapt and tighten. Remember, some degree of loose skin is normal and a sign of your hard work, but with patience and the right strategies, you can maximize your results and feel confident in your healthier, stronger body. Final Thoughts Wondering how to nourish your skin and body as you work toward a firmer, healthier physique after weight loss? Explore Dr. Kellyann’s best sellers for keto-friendly options like chicken, beef, and french onion bone broths that support your wellness from the inside out. For daily anti-aging benefits, add Collagen Peptides to your routine, or treat yourself to chocolate and vanilla shakes from Dr. Kellyann’s collection. Make your self-care journey both delicious and effective with the trusted products from Dr. Kellyann’s. Sources https://www.webmd.com/obesity/loose-skin-after-weight-loss https://www.nytimes.com/2025/09/03/well/loose-skin-after-weight-loss.html https://www.healthline.com/health/fitness-exercise/breast-firming-exercises
Chicken or Beef Bone Broth When Sick: What’s Better?

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Chicken or Beef Bone Broth When Sick: What’s Better?

by Danny S. on Sep 05 2025
Whether you’re battling a stubborn cold, recovering from the flu, or simply feeling run down, the age-old remedy of sipping warm bone broth remains a trusted staple in many households. But when it comes to choosing between chicken and beef bone broth, the decision isn’t always clear-cut. Each offers unique benefits, from gentle digestibility to robust mineral content, making it essential to know which broth best matches your needs when you’re under the weather. What Is Chicken Bone Broth? Chicken bone broth is a nutrient-rich liquid made by simmering chicken bones—often with a mix of connective tissue, cartilage, and sometimes meat—alongside vegetables, herbs, and spices for several hours. This slow cooking process extracts valuable minerals, collagen, amino acids, and gelatin from the bones, resulting in a flavorful, nourishing broth. Traditionally used as both a culinary base and a healing remedy, chicken bone broth is prized for its light, easily digestible nature and its potential to support immune health, soothe the digestive tract, and provide gentle hydration when you’re feeling unwell. What Is Beef Bone Broth? Beef bone broth is a hearty, mineral-rich liquid created by simmering beef bones—often including marrow, joints, and connective tissue—along with vegetables, herbs, and spices for an extended period, typically 12 to 24 hours. This slow extraction process draws out a wealth of nutrients such as collagen, gelatin, amino acids, and essential minerals like calcium, magnesium, and phosphorus. The result is a robust, deeply flavored broth that is celebrated for its ability to support joint health, replenish minerals, and provide sustained nourishment, making it a popular choice for those seeking a more substantial and restorative remedy when feeling sick or run down. Chicken or Beef Bone Broth When Sick: What’s Better? Chicken Bone Broth: Best for Gentle Healing Easier to Digest: Chicken bone broth is lighter and gentler on the stomach, making it ideal for those with nausea, digestive upset, or reduced appetite. Soothes Sore Throats: Its mild flavor and warmth can help ease sore throats and provide comfort when you’re congested. Quick Energy: The amino acids and electrolytes in chicken broth are quickly absorbed, offering fast hydration and energy during illness. Traditional Remedy: Long used in home remedies for colds and flu, chicken broth is often recommended for children, the elderly, or anyone needing a gentle, nourishing option. Beef Bone Broth: Best for Deep Nourishment Richer in Minerals: Beef bone broth typically contains higher levels of minerals like calcium, magnesium, and phosphorus, which support recovery and overall health. Supports Joint and Tissue Repair: The collagen and gelatin from beef bones are especially beneficial for joint health and tissue repair, which can be helpful during recovery. More Satisfying: Its robust flavor and denser nutrient profile make beef broth a good choice for those with bigger appetites or needing more substantial nourishment. Longer-Lasting Energy: The deeper, richer nutrients in beef broth can provide longer-lasting energy and satiety, supporting strength during prolonged illness. How Does Beef Bone Broth Differ In Nutrients From Chicken Broth? Beef bone broth and chicken bone broth differ notably in their nutrient profiles due to the types of bones and connective tissues used. Beef bone broth is generally richer in minerals such as calcium, magnesium, and phosphorus, thanks to the dense, marrow-filled beef bones. It also tends to have higher levels of collagen and gelatin, which support joint and tissue health. In contrast, chicken bone broth is typically lighter, with a higher concentration of easily digestible amino acids like glycine and proline, and it often contains more immune-supportive compounds extracted from the cartilage and skin. While both broths provide valuable nutrients, beef bone broth offers deeper mineral content and a heartier nutritional profile, whereas chicken bone broth excels in gentle, restorative nourishment and digestibility. Does One Broth Hydrate Better Than The Other? Both chicken and beef bone broths are excellent sources of hydration, especially when you’re sick, as they provide fluids along with electrolytes like sodium and potassium that help maintain fluid balance in the body. However, chicken bone broth is often considered slightly better for hydration because it is lighter, easier to sip in larger amounts, and typically contains a higher concentration of easily absorbed electrolytes. Its gentle nature makes it more appealing when you have a reduced appetite or sensitive stomach, allowing you to drink more and stay hydrated. While beef bone broth also hydrates well, its richer flavor and denser texture may make it less suitable for consuming in large quantities when you’re feeling unwell. Are There Situations Where Mixing Or Alternating Both Makes Sense? Yes, there are situations where mixing or alternating both chicken and beef bone broths can be especially beneficial. Combining the two allows you to enjoy the unique advantages of each: the gentle, easily digestible qualities of chicken broth and the mineral-rich, deeply nourishing properties of beef broth. Alternating between them can help prevent flavor fatigue, provide a broader spectrum of nutrients, and support different stages of recovery—using chicken broth for hydration and soothing comfort when symptoms are acute, and beef broth for deeper nourishment and strength as you regain your appetite. This balanced approach ensures you’re covering a wider range of nutritional needs and maximizing the healing potential of both broths during illness. Why Chicken or Beef Bone Broth When Sick Is a Great Choice Benefit Chicken Bone Broth Beef Bone Broth Digestibility Light and easy on the stomach Richer, may be heavier for some Hydration Excellent for hydration, gentle to sip Hydrating, but richer flavor Amino Acids High in glycine and proline High in collagen and gelatin Mineral Content Moderate, supports immune function Higher in calcium, magnesium, phosphorus Immune Support Traditionally used for colds and flu Supports recovery and overall strength Joint & Tissue Health Supports gut and skin health Excellent for joints and connective tissue Flavor Profile Mild, comforting, suitable for all ages Deep, robust, satisfying Best For Acute illness, sensitive digestion Recovery, rebuilding strength Common Mistakes To Avoid When Taking Chicken or Beef Bone Broth When Sick Choosing Store-Bought Broths With Additives: Many commercial broths contain preservatives, excess sodium, or artificial flavors that can undermine the health benefits; always opt for high-quality, minimally processed options or make your own at home. Not Simmering Long Enough: Short cooking times may not extract the full range of nutrients, collagen, and minerals from the bones—aim for at least 8–24 hours of simmering for maximum benefit. Skipping the Vinegar: Adding a splash of vinegar helps draw minerals and gelatin from the bones, enhancing the nutritional value of your broth. Ignoring Portion Size: Drinking too much at once, especially beef broth, can overwhelm sensitive stomachs; start with small servings and increase gradually as tolerated. Neglecting to Skim Fat and Impurities: Failing to skim off excess fat and foam during cooking can result in a greasy texture and less appealing flavor, making the broth harder to digest when you’re unwell. Conclusion Both chicken and beef bone broths offer powerful, natural support when you’re feeling under the weather, each bringing unique strengths to your recovery. Chicken bone broth shines for its gentle, easily digestible qualities and soothing hydration, making it ideal for acute illness or sensitive stomachs. Beef bone broth, on the other hand, provides deeper nourishment with its rich mineral content and robust flavor, supporting strength and tissue repair as you regain your health. Whether you choose one, alternate between both, or even mix them, incorporating bone broth into your routine can help you recover faster, stay hydrated, and nourish your body in a wholesome, time-honored way. Final Thoughts Curious about the best way to support your wellness and beauty while recovering from illness or boosting your immunity? Check out Dr. Kellyann’s best sellers for a range of keto-friendly chicken, beef, and french onion bone broths that nourish from within. For daily anti-aging support, try Collagen Peptides, or satisfy your cravings with chocolate and vanilla shakes from Dr. Kellyann’s collection. Make your self-care routine both delicious and effective with the trusted products from Dr. Kellyann’s. Sources https://steakschool.com/learn/everything-you-need-to-know-about-beef-bone-broth/ https://www.healthline.com/nutrition/bone-broth https://thewell.northwell.edu/healthy-living-fitness/benefits-of-bone-broth
Are Sweet Potatoes Keto: Keto Carbs

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Are Sweet Potatoes Keto: Keto Carbs

by Danny S. on Sep 01 2025
If you’re committed to keto, you know that every gram of carbohydrate counts—and that means scrutinizing even healthy foods like sweet potatoes. While these vibrant tubers are packed with vitamins and fiber, their carb count raises questions for anyone aiming to stay in ketosis. Here, we’ll explore whether sweet potatoes can fit into a keto plan, how they stack up against other low-carb veggies, and what delicious alternatives you can enjoy without compromising your goals. What Are Sweet Potatoes? Sweet potatoes are nutrient-dense root vegetables known for their naturally sweet flavor, vibrant orange flesh, and versatility in the kitchen. Unlike regular potatoes, sweet potatoes belong to the morning glory family and are rich in vitamins A and C, fiber, and antioxidants. They’re commonly enjoyed baked, roasted, mashed, or even spiralized, making them a staple in many healthy diets. However, their higher carbohydrate content sets them apart from other low-carb vegetables, which is an important consideration for those following a ketogenic lifestyle. Why Are Sweet Potatoes Such a Popular Food in Healthy Diets? Rich in Nutrients: Sweet potatoes are packed with essential vitamins and minerals, including vitamin A (as beta-carotene), vitamin C, potassium, and manganese, supporting overall health and immunity. High in Fiber: Their significant fiber content promotes healthy digestion, helps regulate blood sugar, and contributes to a feeling of fullness, which can aid in weight management. Antioxidant Powerhouse: Sweet potatoes contain powerful antioxidants that help combat oxidative stress and inflammation, supporting long-term wellness and disease prevention. Versatile and Delicious: Their naturally sweet flavor and creamy texture make sweet potatoes easy to incorporate into a wide variety of dishes, from savory sides to healthy desserts. Low Glycemic Index (Compared to Other Starches): Sweet potatoes have a lower glycemic index than many other starchy foods, meaning they cause a slower, steadier rise in blood sugar levels. Are Sweet Potatoes Keto? Sweet potatoes are generally not considered keto-friendly due to their high carbohydrate content, which can quickly exceed the daily carb limit required to stay in ketosis. While they offer valuable nutrients and fiber, a single medium sweet potato contains around 20 grams of net carbs—often more than the total daily allowance for strict keto dieters. For those aiming to maintain ketosis and maximize fat burning, it’s important to limit or avoid sweet potatoes and instead opt for lower-carb vegetables that better align with keto guidelines. What Are Keto Carbs? Vegetable Net Carbs (per 100g) Key Nutrients Common Uses Cauliflower 2g Vitamin C, K, Folate Rice, mash, pizza crust Zucchini 2g Vitamin C, Potassium Noodles, stir-fries, bakes Spinach 1g Iron, Magnesium, Folate Salads, sautés, smoothies Broccoli 4g Vitamin C, K, Fiber Steamed, roasted, soups Asparagus 2g Vitamin K, Folate Grilled, roasted, salads Mushrooms 2g B Vitamins, Selenium Stir-fries, omelets, soups Cabbage 3g Vitamin C, K, Fiber Slaws, stir-fries, wraps Avocado 2g Healthy fats, Potassium Salads, guacamole, spreads Green Beans 4g Vitamin C, Fiber Steamed, casseroles, sautés Kale 3g Vitamin A, C, K Salads, chips, sautés Net carbs = Total carbs minus fiber. All values are approximate. These vegetables are popular keto-friendly options due to their low net carb content and high nutritional value. How Many Carbs Can You Typically Eat in a Day on Keto? On a standard ketogenic diet, most people aim to consume between 20 to 50 grams of net carbs per day to maintain ketosis, the metabolic state where your body burns fat for fuel instead of carbohydrates. Net carbs are calculated by subtracting fiber from total carbohydrates, as fiber doesn’t significantly impact blood sugar or insulin levels. Staying within this carb range helps ensure your body remains in ketosis, maximizing fat burning and supporting the key benefits of the keto lifestyle, such as improved energy, mental clarity, and weight loss. Does Cooking Method (Baked, Mashed, Fries) Change the Carb Count? The cooking method—whether baked, mashed, or made into fries—does not significantly change the total carbohydrate content of sweet potatoes, as the carbs are inherent to the vegetable itself. However, preparation can affect portion size and added ingredients, which may increase the overall carb count. For example, mashed sweet potatoes might include milk or sugar, and fries are often coated in flour or fried in oil, both of which can add extra carbs. To accurately track your carb intake on keto, it’s important to consider both the base sweet potato and any additional ingredients used in the recipe. Can You Eat Sweet Potatoes in Moderation on Keto? While sweet potatoes are high in carbohydrates and not typically considered keto-friendly, some people may be able to enjoy small portions in moderation, depending on their individual carb tolerance and daily limits. If you choose to include sweet potatoes, it’s crucial to carefully measure your serving size and track your total net carbs to avoid exceeding the threshold that could disrupt ketosis. For most strict keto followers, even a small serving can use up a significant portion of the daily carb allowance, so it’s generally recommended to opt for lower-carb alternatives to stay comfortably within keto guidelines. What Low-Carb Vegetables Can Replace Sweet Potatoes in Recipes? Several low-carb vegetables can effectively replace sweet potatoes in recipes, offering similar textures and flavors with far fewer carbs. Cauliflower is a popular choice for mashing or roasting, while turnips and rutabaga provide a slightly sweet, hearty bite perfect for fries or casseroles. Pumpkin and celeriac (celery root) work well in purees and soups, delivering a creamy consistency and subtle sweetness. Zucchini and kohlrabi are versatile options for baking, roasting, or even making fries, and spaghetti squash serves as a satisfying, stringy substitute in casseroles or as a pasta alternative. These swaps allow you to enjoy comforting, satisfying dishes while keeping your carb intake keto-friendly. Common Mistakes To Avoid When Taking Carbs on Keto Underestimating Net Carbs: Many people forget to subtract fiber and sugar alcohols from total carbs, or miscalculate serving sizes, leading to accidental carb overconsumption and potential loss of ketosis. Ignoring Hidden Carbs: Processed foods, sauces, dressings, and even some supplements can contain hidden sugars and starches that quickly add up, making it essential to read labels carefully. Overeating “Keto-Friendly” Foods: Foods labeled as keto-friendly, like certain bars or snacks, can still contain enough carbs to push you over your daily limit if not portioned mindfully. Not Tracking Vegetables Accurately: While non-starchy vegetables are encouraged, it’s easy to overlook their carb content, especially when eating large salads or cooked veggies in bulk. Neglecting to Adjust for Activity Level: Failing to account for increased carb needs during intense exercise or physical activity can lead to fatigue or stalled progress, so it’s important to tailor your carb intake to your lifestyle. Conclusion While sweet potatoes are celebrated for their nutritional benefits, their high carbohydrate content makes them a challenging fit for most ketogenic diets. For those committed to staying in ketosis, it’s essential to monitor carb intake closely and opt for lower-carb vegetable alternatives that deliver similar satisfaction without jeopardizing your progress. By understanding the role of net carbs, making smart swaps, and avoiding common pitfalls, you can enjoy a diverse, flavorful keto lifestyle while confidently achieving your health and weight loss goals. Final Thoughts Looking for keto-friendly ways to boost your beauty from within and support your overall wellness? Discover the variety at Dr. Kellyann’s best sellers, where you’ll find nourishing chicken, beef, and french onion bone broths for gut and skin health. For a daily dose of anti-aging support, try Collagen Peptides, or treat yourself to chocolate and vanilla shakes from Dr. Kellyann’s collection. Make your wellness routine both delicious and effective with the premium options from Dr. Kellyann’s. Sources https://nutritionsource.hsph.harvard.edu/food-features/sweet-potatoes/ https://www.dietdoctor.com/low-carb/keto/carbohydrates https://www.everydayhealth.com/diabetes/study-links-fries-with-diabetes/
Colostrum vs Collagen: What’s The Difference?

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Colostrum vs Collagen: What’s The Difference?

by Danny S. on Aug 25 2025
With the rise of holistic health routines and biohacking trends, colostrum and collagen have become buzzwords in the wellness community. Yet, despite their popularity, many people are left wondering which supplement delivers the results they’re after—whether it’s stronger immunity, better digestion, or youthful skin. This guide offers a clear, evidence-based comparison of colostrum vs collagen, helping you cut through the hype and discover which option aligns with your personal wellness journey. What Is Colostrum? Colostrum is a nutrient-rich, milky fluid produced by mammals in the first few days after giving birth, before regular breast milk appears. Packed with immune-boosting antibodies, growth factors, proteins, vitamins, and minerals, colostrum is nature’s first superfood—designed to jumpstart a newborn’s immune system and support healthy development. In supplement form, bovine colostrum is prized for its potential to enhance gut health, strengthen immunity, aid recovery, and promote overall wellness in adults, making it a popular choice among athletes, wellness enthusiasts, and anyone seeking natural ways to support their body’s resilience. What Is Collagen? Collagen is the most abundant protein in the human body, serving as a vital structural component for skin, hair, nails, bones, joints, and connective tissues. It acts as the body’s natural scaffolding, providing strength, elasticity, and support to various tissues. As we age, natural collagen production declines, leading to visible signs of aging such as wrinkles, joint discomfort, and reduced skin elasticity. Collagen supplements, typically derived from bovine or marine sources, are popular for their ability to promote youthful skin, support joint health, and aid in muscle recovery, making them a staple in beauty and wellness routines. Colostrum vs Collagen: What’s The Difference? Source & Composition Colostrum: Derived from the first milk produced by mammals after giving birth Rich in antibodies, immune factors, growth factors, proteins, vitamins, and minerals Collagen: Sourced from animal connective tissues (bovine, marine, or poultry) Composed primarily of structural proteins (mainly types I, II, and III collagen) Primary Benefits Colostrum: Supports immune system function Promotes gut lining repair and digestive health Aids in recovery and resilience, especially after stress or illness Collagen: Enhances skin elasticity and reduces wrinkles Supports joint, bone, and connective tissue health Strengthens hair and nails How They Work in the Body Colostrum: Delivers immune-boosting antibodies and growth factors that help defend against pathogens and repair tissues Nourishes and protects the gut lining, supporting overall digestive wellness Collagen: Provides amino acids necessary for rebuilding and maintaining skin, cartilage, and connective tissues Helps maintain structural integrity throughout the body Who Should Consider Each Colostrum: Ideal for those seeking immune support, gut health, or recovery from illness or intense exercise Beneficial for individuals with digestive issues or those looking to strengthen their body’s natural defenses Collagen: Suited for anyone focused on anti-aging, skin health, joint comfort, or hair and nail strength Popular among athletes, beauty enthusiasts, and those experiencing age-related collagen decline Can You Take Both Colostrum and Collagen Together? Yes, you can safely take both colostrum and collagen together, as they offer complementary benefits that support different aspects of health. Colostrum primarily boosts immune function and gut health, while collagen focuses on strengthening skin, joints, and connective tissues. Combining the two can create a synergistic effect, enhancing overall wellness by supporting immunity, digestion, recovery, and youthful skin. Many people incorporate both supplements into their daily routines to maximize results, especially if they’re seeking comprehensive support for their body’s resilience, appearance, and performance. Are There Age or Lifestyle Factors That Make One More Beneficial Than the Other? Yes, age and lifestyle can significantly influence which supplement—colostrum or collagen—may be more beneficial for you. Younger individuals or those with active lifestyles, frequent travel, or high stress may benefit more from colostrum’s immune-boosting and gut-supporting properties, especially if they’re exposed to new environments or intense physical demands. On the other hand, adults over 30, those experiencing signs of aging, or anyone focused on beauty, joint comfort, or recovery from exercise may find collagen particularly valuable, as natural collagen production declines with age. Ultimately, your unique health goals, daily habits, and stage of life can help determine which supplement will deliver the most noticeable results. What Is The Best Method To Take Colostrum and Collagen? The best method to take colostrum and collagen is to incorporate them into your daily routine in forms that suit your lifestyle and preferences, such as powders, capsules, or chewables. Both supplements are most effective when taken consistently, ideally on an empty stomach or as directed by the product instructions to maximize absorption. Many people add collagen powder to their morning coffee, smoothies, or oatmeal, while colostrum can be mixed into similar beverages or taken as capsules for convenience. For optimal results, choose high-quality, third-party tested products and follow recommended dosages, ensuring you support your body’s immunity, gut health, and structural strength with ease and flexibility. How Do You Choose Between Colostrum and Collagen? Criteria Colostrum Collagen Primary Benefits Immune support, gut health, recovery Skin elasticity, joint health, hair & nails Best For Those seeking stronger immunity, digestive repair, or faster recovery from illness/exercise Those focused on anti-aging, joint comfort, or beauty routines Ideal Age Group All ages, especially active individuals, parents, or those under immune stress Adults 30+, aging individuals, athletes, beauty enthusiasts How It Works Delivers antibodies and growth factors to support immunity and gut lining Provides amino acids to rebuild skin, joints, and connective tissue Lifestyle Fit Frequent travelers, high-stress jobs, athletes, people with gut issues Those experiencing aging signs, joint discomfort, or wanting beauty support Can Combine? Yes, works well with collagen for comprehensive wellness Yes, can be taken with colostrum for added benefits Form Powder, capsules, chewables Powder, capsules, gummies Common Mistakes To Avoid When Taking Colostrum and Collagen Inconsistent Use: Skipping doses or not taking the supplements regularly can reduce their effectiveness and delay visible results. Ignoring Dosage Instructions: Taking too much or too little, or not following the recommended timing, may limit benefits or cause unwanted side effects. Choosing Low-Quality Products: Opting for supplements without third-party testing or clear sourcing can lead to ineffective or contaminated products. Expecting Immediate Results: Both colostrum and collagen require consistent use over weeks or months to deliver noticeable improvements in health and appearance. Neglecting Overall Lifestyle: Relying solely on supplements without supporting habits like balanced nutrition, hydration, and sleep can undermine their potential benefits. Conclusion Choosing between colostrum and collagen ultimately comes down to your unique health goals and lifestyle needs. Colostrum shines for those seeking immune support, gut health, and faster recovery, while collagen is ideal for enhancing skin elasticity, joint comfort, and overall beauty. Both supplements offer powerful, science-backed benefits and can even be combined for a more comprehensive approach to wellness. By understanding their differences and how they fit into your daily routine, you can make an informed decision that supports your body’s resilience, vitality, and long-term well-being. Final Thoughts Looking for simple, tasty ways to add collagen to your daily routine and boost your beauty from within? Discover the variety at Dr. Kellyann’s best sellers, featuring nourishing chicken, beef, and french onion bone broths for gut and skin health. For a daily anti-aging boost, try Collagen Peptides, or enjoy a sweet treat with chocolate and vanilla shakes from Dr. Kellyann’s collection. Upgrade your wellness routine with delicious, effective options from Dr. Kellyann’s. Sources https://www.mdanderson.org/cancerwise/a-dietitians-take-on-colostrum-supplements.h00-159695967.html https://my.clevelandclinic.org/health/articles/23089-collagen https://rootvitalityhealth.com/blogs/news/can-i-take-colostrum-and-collagen-together