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We've all found ourselves in this situation — staring at the back of a multivitamin bottle, our eyes scanning the long list of vitamins and minerals, wondering about their benefits and how much we should really take.  Biotin, or as some may know it, vitamin H, is one such nutrient that's been garnering a lot of attention lately. You might be wondering what exactly it is and how much of it we should include in our daily intakes. Let's unravel the mysteries of biotin together. What Is Biotin and Why Is It Important? Biotin, scientifically known as vitamin B7, is a water-soluble vitamin that holds a significant place in our bodily functions. As part of the B vitamin family, its primary role revolves around converting the food we consume into energy that our bodies can use. However, there is so much more to this vitamin. Supports the Metabolism Biotin acts as a helping hand for various digestive enzymes, aiding in breaking down carbohydrates, proteins, and fats. This process supports efficient metabolism and energy production, enabling us to go about our day with vitality. Encourages Skin, Hair, and Nail Health Are you dreaming of luscious, healthy hair, flawless skin, and strong nails? Biotin could be your secret weapon. The use of biotin has been recognized for promoting hair growth as well as maintaining skin and nail health, often being the go-to solution for individuals dealing with thinning hair or brittle nails. Supports a Healthy Blood Sugar Biotin also has a role to play in supporting healthy blood glucose levels. This can be particularly beneficial for those focusing on blood sugar regulation, a key aspect of overall well-being. Bolsters the Nervous System The optimal functioning of our nervous system can be supported by adequate biotin intake. This ensures neurotransmitters, the chemical messengers of the body, work optimally, maintaining our body's balance. Supports Liver Health Our liver, the body's detox powerhouse, is supported by biotin. Biotin aids in its essential functions, reminding us of the interconnectedness of our bodily systems. Breastfeeding For breastfeeding mothers, biotin comes to the rescue by supporting lactation. This ensures the baby receives essential nutrients, laying the foundation for their growth and development. What Causes Biotin Deficiency? Although a deficiency in biotin is relatively uncommon for people following standard American diets, it can be caused by several factors.  Dietary Factors Consuming raw egg whites over a prolonged period can lead to a biotin deficiency. The reason is that raw egg whites contain a property known as avidin. This protein binds to biotin and inhibits its absorption, preventing the body from being able to use it efficiently.  Genetic Disorders Some inherited disorders can affect the body's ability to metabolize and utilize biotin effectively. Disorders like biotinidase deficiency and holocarboxylase synthetase deficiency fall into this category. Alcoholism Chronic alcohol consumption can lead to a decrease in biotin levels within the body. This is because alcohol reduces the body's absorption and utilization of the vitamin, disrupting normal levels. Smoking Research has shown that smoking may speed up biotin catabolism, particularly in women. This essentially means it breaks down biotin faster than non-smokers, potentially leading to a deficiency. Long-term Use of Certain Medications Some medications, particularly anticonvulsants and long-term antibiotics, can interfere with biotin absorption, leading to lower biotin levels over time. Pregnancy and Breastfeeding The demands of pregnancy or breastfeeding can cause a decrease in biotin levels. However, this is usually counteracted with prenatal vitamins that contain biotin to support both mother and baby. Malabsorption Disorders Medical conditions that affect nutrient absorption, such as Crohn's disease and celiac disease, can lead to a biotin deficiency as the body struggles to absorb the necessary nutrients from food. What Are the Symptoms of Biotin Deficiency? For many of us, the first signs of a nutritional deficiency can be subtle and challenging to identify. That said, here are some symptoms of biotin deficiency: Hair loss: We all lose a few hair strands daily, but if you notice a significant increase in hair loss that borders on alopecia, then it may be due to a lack of biotin. Skin rashes: Red, scaly rashes, particularly around the eyes, nose, and mouth, can be warning signs of low biotin levels. Fungal infections: A compromised immune system resulting from biotin deficiency can make you more susceptible to fungal infections. Brittle nails: If you find that your nails break easily, it might be time to check your biotin levels. Digestive issues: Biotin plays a vital role in producing enzymes that aid digestion. A deficiency in biotin can, therefore, lead to digestive discomfort. Neurological symptoms: Symptoms such as lethargy, hallucinations, and numbness can be associated with low biotin levels. Conjunctivitis: Red, watery eyes can be a less common symptom of biotin deficiency. How Much Biotin Can You Have Per Day? When it comes to the recommended dietary allowance (RDA) of biotin, adults should generally aim for 30 mcg (micrograms). However, pregnant women have a slightly higher need for biotin and so an adequate intake means getting at least 35 mcg for these women. It's important to remember that everyone's nutritional requirements can vary, and these recommendations serve as a general guideline.  Ensuring that you’re getting enough biotin daily is one of the best ways to avoid any adverse effects of a deficiency. However, there is such a thing as biotin toxicity that can occur when you consume too much. What Happens if You Eat Too Much Biotin? While biotin is typically regarded as safe — given its water-soluble nature that allows the body to flush out the excess — there can be such a thing as too much of a good thing. High doses of biotin can cause skin rashes, digestive issues, high blood sugar, and allergic reactions. High levels of biotin can also interfere with lab test results, including those measuring troponin. This marker is commonly used to diagnose heart attacks, and the biotin interference can potentially lead to a misdiagnosis. What are the Best Food Sources of Biotin? For those who enjoy obtaining their nutrients the old-fashioned way — from the foods they eat — you're in luck. A variety of highly popular and common foods are generously endowed with biotin. These include the following: Organ meats Egg yolks Nuts and seeds Salmon Dairy Avocados Sweet potatoes Spinach Cauliflower Whole grains What Should You Consider Before Taking Biotin Supplements? Before you reach for that bottle of biotin supplements on the shelf, there are several considerations to ponder. First of all, consider if biotin supplements are necessary for you. It's essential to consult with a health professional for sound medical advice before beginning any supplement regimen. They can guide you based on your unique health needs and lifestyle factors. More isn't always better, especially when it comes to supplements. Stick to the recommended levels unless advised otherwise by a healthcare professional. Excessive intake may lead to unintended side effects. And remember that not all supplements are created equal. Ensure that the supplement you choose meets the FDA (Food and Drug Administration) guidelines for quality and safety. Look out for third-party testing or certification to make sure you're getting a high-quality product. Finally, biotin might interact with certain medications, altering their effectiveness. Always inform your healthcare provider about all the supplements you're taking to avoid any potential interactions. The Bottom Line As you can see, biotin plays an essential role in numerous bodily functions, from energy metabolism to maintaining hair health. While biotin deficiencies are rare, they can occur, and it's important to recognize the signs. Addressing any nutrient gaps in your diet or lifestyle is important for maintaining optimal health. Before resorting to supplements, consider natural dietary sources of biotin. Foods like liver, salmon, egg yolks, and avocados are rich in this vital nutrient and can be easily incorporated into your daily meals. If you're considering biotin supplementation, always consult a healthcare professional to ensure it's the right step for you. They can guide you on the correct dosage and help monitor your progress. For more insights into achieving optimal health and wellness, follow Dr. Kellyann on social media and check out our blog. By doing so, you can dive deeper into the world of holistic and natural nutrition, learn more about the benefits of traditional healing foods, and empower yourself with the knowledge to take control of your health.  Sources: Biotin – Vitamin B7 | The Nutrition Source | Harvard T.H. Chan School of Public Health Biotin Deficiency | NCBI Bookshelf Biotin | National Institutes of Health Vitamin H (Biotin) Information | Mount Sinai - New York. 

No matter how healthy a food is—seafood, eggs, apples, nuts—some people have a reaction to it. Even something as innocent as lettuce can cause severe symptoms in a few people. You know that I’m big on getting plenty of collagen in your diet—whether it’s by drinking bone broth (which contains the building blocks of collagen) or using collagen supplements. That’s because collagen gives you beautiful skin, hair, and nails. It also helps you build a rock-solid gut, which is a must for weight loss and glowing health. A few people, however, have a reaction to bone broth or supplements containing collagen. These people experience histamine intolerance symptoms such as headaches, digestive upsets, heart palpitations, and skin flushing. When this happens, a likely culprit is histamine intolerance, a problem that affects about 1% of people—and that’s what I want to talk about today.  What are histamines? Histamine is a neurotransmitter that plays an important role in keeping your immune system, your digestion, and your nervous system working right. Many foods are high in histamine, promote the release of histamine, or limit its breakdown. What food contains histamine? These foods include shellfish, nuts, chocolate, citrus fruits, tomatoes, black and green tea, spinach, fermented foods, collagen, and bone broth. For the vast majority of people, the amount of histamine in a food simply isn’t an issue. If your system is working right, it immediately inactivates any histamine you don’t need, using two enzymes called DAO and HNMT, and that’s the end of the story. Sometimes, however, things go wrong. A number of factors, from genetic mutations to medical conditions like Crohn’s disease, can lead to high levels of histamine. In some cases, the only solution may be to stay on a histamine intolerance diet forever. What are the symptoms of histamine intolerance?  The most common problem in people with histamine intolerance is a sick, leaky gut. In these cases, healing the gut may make histamine issues vanish. There are two reasons for this.  An inflamed gut is a symptom of a histamine intolerance. DAO—which does much of its work in the intestine—can’t do its job right. As a result, it won’t break down enough histamine.  A symptom of a histamine intolerance is a leaky gut. Histamines can escape through your gut wall, triggering a violent immune system reaction.  How do I manage a histamine intolerance? The solution is obvious: Fix your leaky gut, and DAO can rein in those histamines. In addition, histamines will stop escaping into your blood stream and setting off your immune system’s alarms. So that’s the why behind this healing strategy. Now, let’s get to the how. Here’s the way to go about building a rock-solid gut if you have histamine issues: Cut grains, sugar, soy, dairy, and artificial ingredients out of your diet. All of these damage your gut. Initially, avoid even healthy foods that are high in histamines. Here’s a list of them. (Remember, however, that the histamine content of a food may vary depending on its age and other factors. Also, experts don’t always agree on which foods belong on the high-histamine list, so you may need to do a little experimenting.) Eat egg yolks and fresh, lean meat and poultry. If you have leftovers, freeze them immediately. (The histamine level of meat increases over time.) Eat fresh fruits, fresh vegetables, and healthy fats that aren’t on the high-histamine list. Rather than drinking bone broth, drink meat broth (which cooks for only a few hours). It contains fewer histamines, and it’ll still help to heal your gut. When you make your broth, use or freeze it quickly. Supplement wisely. Take vitamin C, which helps degrade histamine; vitamin B6, which helps DAO do its job; zinc, which is a powerful anti-inflammatory nutrient; and quercetin, which is a natural antihistamine. Avoid alcohol. Exercise, get enough sleep, and ease your stress with meditation, yoga, Tai Chi, or breathing exercises. After you’ve given your gut several months to heal, try introducing small amounts of high-histamine foods. With luck, you’ll discover that you can handle them just fine. And as a result—hurray— you can start enjoying all the benefits of skin-healing, fat-melting collagen and bone broth! Keep Thinking Big & Living Bold!   EXPLORE MORE ON AUTOIMMUNE HEALTH >  Attention, Diabetics and Pre-Diabetics — Blood sugar tips for diabetics and pre-diabetics. >  Five Ways to Ward Off Autoimmune Disease — Five proven strategies to reduce inflammatory triggers. >  My “Real Food” Autoimmune Protocol — A healing diet approach for autoimmune conditions. >  Understanding Leaky Gut Syndrome — What leaky gut is and strategies to heal it. >  Yes, Gluten Intolerance Is Real — Validation plus guidance on going gluten-free. >  6 Foods To Avoid For a Healthier You — Surprising foods that might sabotage your goals.

As we go about our busy lives, it's easy to forget the importance of caring for our skin and bones. But did you know that healthy skin and strong bones are vital for our physical health and overall well-being?  If you're looking for natural ways to support the health of your skin and bones, you may have stumbled upon two powerful allies: biotin and collagen. What Is Biotin? Biotin, also known as vitamin B7 or vitamin H, is an essential nutrient for our hair, skin, and nails. Biotin is part of the B-complex group of vitamins, and it functions like a cheerleader for our body's metabolism, helping to convert carbohydrates, fats, and proteins into energy. Our gut bacteria naturally produce some biotin, and we can also find it in yummy foods, such as: Eggs Nuts Seeds Fish Meat Dairy products Bananas Avocados But sometimes, our body might need a little extra help with biotin, and that's where supplements come in handy. With its reputation as the "beauty vitamin," biotin is well-loved for its role in keeping our hair, skin, and nails looking their best. So, let's learn more about the fantastic health benefits of biotin! What Are the Health Benefits of Biotin? Biotin is like a friendly superhero that provides a wide range of health benefits for our body, especially for our hair, skin, and nails. While scientific research on biotin is still evolving, claims suggest these potential benefits of biotin supplementation: Supports healthy hair: Biotin may help promote healthy hair growth and minimize hair loss by supporting keratin, a protein that makes up our hair strands. Nurtures glowing skin: Biotin is known for supporting skin health, as it supports the production of fatty acids, which are crucial for maintaining a moisturized and glowing complexion. Supports nail health: Nail supplements often contain biotin due to its potential to support strong and healthy nails. Aids in energy metabolism: Biotin is essential for metabolizing carbohydrates, fats, and proteins in our body and converting them into energy. Supports Nervous System Function: Biotin can support nervous system function by aiding in cellular metabolism, supporting cell membrane integrity, and encouraging myelin production, which is crucial for optimal nervous system function. What Is Collagen? Collagen is an essential protein that makes up many of our body's connective tissues. It can be found in tissues like:  Skin Tendons Ligaments Bones Cartilage It's the most abundant protein in our body. Think of it like the "glue" that holds our tissues together and gives them strength, elasticity, and structure. Collagen is made up of long chains of amino acids, including glycine, proline, and hydroxyproline, arranged in a unique way to prevent breakage. It's like a tightly wound rope that's super strong and can resist stretching. Collagen also plays a key role in wound healing, keeping our skin healthy, supporting joint function, and maintaining overall tissue integrity. Our body synthesizes collagen through a complex process that requires a few different enzymes and a lot of vitamin C. What Are the Health Benefits of Collagen? Collagen is a powerhouse protein with a wide range of health benefits. As the main component of our body's connective tissues, collagen is crucial in maintaining skin elasticity, joint flexibility, and tissue integrity. By providing structural support to our skin, bones, tendons, ligaments, and cartilage, collagen can help to keep them healthy and functioning optimally. In addition to its structural role, collagen may have several other health benefits. Research suggests collagen supplements may encourage youthful-looking skin, support healthy hair and nails, aid natural wound healing, and support joint comfort and mobility. Collagen can also contribute to gut health by supporting the integrity of the gut lining. Collagen also has the potential to support a healthy aging process by supplementing our natural stores of collagen, which are known to decline as we age. With its diverse health benefits, collagen is gaining popularity as a natural way to support various aspects of our well-being. Can You Take Biotin and Collagen Together? Biotin and collagen are popular supplements for their potential benefits. But can you take them together? The answer is yes! Biotin and collagen can be a winning duo for your beauty and wellness regimen. Taking biotin and collagen together can cause them to complement each other's benefits. Biotin can help support keratin production, a protein found in our hair and nails, while collagen can provide the necessary building blocks for forming and maintaining these tissues. Collagen and biotin can also both support the overall health of our skin. As with any supplement, it’s important to consult a healthcare professional or a registered dietitian before starting any new supplement regimen. They can provide personalized recommendations based on your needs, health status, and any other medications or supplements you may be taking. How Can You Increase Collagen Intake? While our bodies naturally produce collagen, its production tends to decline with age, leading many to look for ways to increase their collagen intake. Fortunately, there are quite a few options to help you get more collagen, from incorporating collagen-rich foods into your diet to collagen supplements. One effective way to boost collagen intake is by consuming foods that are naturally rich in this protein. Foods such as bone broth, fish, chicken, beef, and eggs are particularly good sources of collagen.  Bone broth has gained popularity due to its high collagen content, which is extracted from simmering animal bones and connective tissues for an extended period of time. You can also opt for collagen supplements, which come in the form of powders, capsules, and liquids. Dr. Kellyann offers a range of collagen-based products designed to support skin health, joint health, and overall wellness. Dr. Kellyann's collagen supplements are made from high-quality, sustainably sourced ingredients and formulated to be easily absorbed by the body. Collagen Protein Powder Dr. Kellyann's Collagen Powders contain sustainably sourced, grass-fed collagen peptides that are easily dissolvable and tasteless, making them a great way to add collagen to your favorite smoothies or recipes.  In addition to its high-quality ingredients, Dr. Kellyann's Collagen Protein Powder is free from artificial additives, gluten, and dairy, making it a great option for those following gluten-free, dairy-free, paleo, or keto diets. High-Protein Bone Broth Dr. Kellyann's Bone Broth Liquids and Powdered Bone Broths are great for those seeking a high-protein, nutrient-rich elixir to support their wellness goals. You can enjoy these broths plain (which is our personal favorite) or use them as a base for your favorite sauces and soups. They are also excellent sources of collagen, which plays a crucial role in maintaining the integrity and strength of our connective tissues. With their convenient and easy-to-use format, Dr. Kellyann's bone broth liquids and powders can be an easy way to support your health. Collagen Coffee Dr. Kellyann's Collagen Coffee is wonderful if you're looking to supercharge your morning routine. Made with premium coffee beans and infused with collagen, this delicious brew satisfies your caffeine cravings and supports your skin, joints, and overall wellness. Whether you're a devoted coffee enthusiast or simply looking for a tasty way to enhance your wellness routine, this collagen coffee is a delicious and nourishing option that can help you stay focused and support your body from the inside out. Simply brew it like your regular coffee, and enjoy the rich, smooth taste with the bonus of collagen's potential health benefits. The Bottom Line Whether you increase your collagen intake through dietary sources or supplements like Dr. Kellyann's collagen products, incorporating collagen into your routine can help support your health in so many different ways. Remember, investing in your health is a gift to yourself, and small changes can make a significant impact. For more tips on health and wellness, check out our other blog posts!    Sources: Biotin | National Library of Medicine Biotin | National Institutes of Health Biotin Transport and Metabolism in the Central Nervous System | PubMed Update on Biotin Therapy in Dermatology: Time for a Change A Review of the Effects of Collagen Treatment in Clinical Studies | National Library of Medicine Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics | National Library of Medicine

If you hear “collagen” and think of beauty supplements, you’re not the only one. But while plenty of women use collagen to enhance their skin, hair, and nails, it’s hardly “just” meant to be a beauty supplement. Too many men overlook collagen, which means they’re missing out on valuable health benefits! Not only is collagen good for men, but it’s also a necessary building block in their overall health. Take a peek at five incredible benefits collagen can have on the body and find the collagen product that may work for you.  What Is Collagen? Collagen makes up 30 percent of your body’s protein and is essential for keeping your muscles, tendons, ligaments, skin, and joints strong and healthy. Collagen is formed with amino acids and then distributed throughout the body. You probably won’t see the effects of collagen on your joints and tendons, but you’ll definitely see it in your skin. There are five types of collagen: Type I, Type II, Type III, Type IV, and Type V. Type I collagen makes up 90 percent of the body’s collagen and is responsible for supporting your bones, tendons, ligaments, and skin, while the other types can be found everywhere from your cartilage to your blood vessels. Basically, collagen pretty much holds you together. What Does Collagen Do in the Body? From your muscular system to your skin, collagen plays a major part in supporting your health and keeping you moving throughout the day. People often underestimate the power of collagen and the role it plays in the body.  As we age, many bodily functions slow down, and that includes collagen production. As a result, it can be harder to maintain healthy muscles, joints, and skin.  Your body may show signs of reduced collagen production as early as 30 years old, which can contribute to several forms of aging. In fact, collagen decline can be behind hair loss, gray hairs, muscle mass loss, joint issues, and fine lines and wrinkles. What Are the Health Benefits of Collagen for Men? Collagen is far from just a beauty supplement. Everybody needs collagen in their body to maintain their health.  There are several notable benefits of collagen for men’s health — here are just a few of our favorites. May Support Hair Health Can collagen support hair health? Absolutely!  Hair loss is incredibly common in men. In fact, 80 percent of men experience hair loss to some degree, and a fourth of them experience it by 30 years old.  Hair loss is mostly caused by hereditary factors, but this isn’t always the case. It’s best to check with your doctor to see if hair loss is caused by hereditary factors or other issues.  Collagen supports 70 percent of the dermis, the middle layer of your skin that is responsible for skin elasticity and keeping your hair in place. Normal collagen decline can contribute to weaker skin, which can affect hair density. Another factor in hair loss is the presence of free radicals in the body. Free radicals can form in the body and attack healthy cells and proteins, including those inside hair follicles. However, collagen may block the damage from free radicals due to its antioxidant activity.  Free radicals can appear anywhere in your body, so having more antioxidants to fight off potential threats is a great way to support your overall health. May Support Muscle Growth It’s common for many people to lose muscle mass and tone as they age, and men can lose as much muscle mass as three to five percent per year after the age of 30. But rebuilding muscle mass is possible with dedication and a focused exercise plan. When combined with some good, old-fashioned resistance training, collagen peptides can help support muscle growth and strength.  May Promote Joint Health Collagen is a large player in joint health, and 80 percent of both your ligaments and tendons are made up of collagen. Without it, your cartilage can weaken, and you may start to suffer some uncomfortable symptoms. Over time, these can develop into full-blown joint health conditions. Many people use collagen supplements to help support their joint health as they age. But you don’t have to wait until you start feeling the weather in your knees to take proactive steps toward joint health. Starting collagen supplementation early on can help you look (and feel) younger for years to come. Encourages Weight Loss As if all of that wasn’t enough, collagen can also help you lose weight by helping you feel fuller for longer. This protein can also help you kick those extra cravings that add extra calories to your diet. Collagen is also found in gelatin, which can help minimize hunger and cravings. Remember how muscle mass may improve with collagen? Muscle burns more calories than fat, so having a greater muscle mass could translate to quicker fat loss. Plus, if you’ve done a good job of protecting your joints, having comfortable joint movement could help you get back to lifting weights at the gym.  With these benefits, collagen can provide encouraging results if you are on a diet for weight loss. Supports Digestion Collagen can also support your gut lining, which may help support your digestive health. In fact, a strong gut lining can help soothe symptoms of digestive upset like bloating, diarrhea, cramps, and gas.  When damaged, the gut is susceptible to infections, and your energy levels can plummet. The glycine and proline found in collagen may help support your gut lining and, therefore, support your immune system. Your gut health can also affect your cognitive wellness — it’s crazy how much is connected to the gut. Why Do Some People Supplement Their Collagen? Some people don’t get enough collagen from diet alone, especially if they have dietary restrictions. Other times, especially with aging, collagen production slows, and it can be harder to maintain proper levels.  With all the buzz on the powers of collagen, people are more curious than ever to try it. That’s why collagen supplements and similar products are great options for anyone who needs an extra boost or wants to see what it can do for them.  How Can You Supplement Collagen? If you’re trying to get collagen from diet alone, you’ll need to eat plenty of vitamin C and protein. Besides eating a healthy balance of foods such as fish, chicken, egg whites, fruit, and various nuts, some people choose to support their dietary collagen with a supplement.  While there are standard supplements, that isn’t the only way to get more collagen into your daily routine. Here are a few products you can easily use every day to help support your body’s natural collagen production. Drink Some Bone Broth Bone broth has been around since ancient times. There are records of it being used in Chinese medicine as far back as the 12th century.  And recently, many celebrities and health influencers have sworn by its benefits. Bone broth is warm and nourishing, and it comes in several delicious flavors that you can enjoy on their own or as part of a larger meal. Personally, we enjoy drinking a cup of bone broth every morning and evening. Bone broth is created by boiling animal bones in purified water for at least six hours. The minerals and other nutrients are extracted from the bones and tissue to create a delicious and nourishing broth. Many people add bone broth to their daily routines by using it as a base for their favorite soups or using it for cooking pasta. If you are too busy to make your own bone broth, are constantly on the go, or would simply prefer not to watch over a boiling pot of bones for a day, our powdered Homestyle Bone Broth can help fill in the gaps. This powdered broth has all of the same nutrients as liquid bone broth — all you have to do is add water. Use Collagen Creamer Take your morning coffee with a side of collagen!  If you’re already accustomed to drinking a cup or two of coffee a day, using our Collagen Creamer can help you supplement with collagen without changing your routine. Plus, it adds a delicious burst of flavor to sweeten the deal. Want to mix things up? Collagen creamer can also be added to oatmeal, matcha, and baking recipes to replace milk or typical creamer.  Blend Up a Collagen Smoothie Collagen alone is tasteless, so mixing it in a smoothie with your choice of flavor can make taking collagen incredibly easy. With so many tasty smoothie recipes, you’re sure to find one that satisfies your cravings. Find a classic smoothie recipe online, or let us take care of all the hard work. Our collagen smoothies are packed with nutrient-rich collagen, healthy fats, fiber, and veggies to help you detox your system. Even better, they’re sweetened with monk fruit extract and berries so that even those on keto or paleo diets can enjoy them!  If you love chocolate, try my Super Chocolate Smoothie. Or, satisfy your cravings with my Super Vanilla Smoothie. Whether you enjoy them on their own or customize them to create something totally new, we think they’re one of the most delicious ways to up your collagen intake. Try Collagen Coffee If bone broth isn’t your style, but coffee creamer alone isn’t enough, why not give collagen coffee a try? You can even combine both for an added boost.  Our Collagen Coffee is free of additives like sugar, sugar alcohol, and other artificial sweeteners. Plus, you can also get a boost of antioxidants alongside your daily caffeine. This Collagen Coffee is made from 100% Brazilian coffee beans and contains seven grams of collagen. If you’re looking for a lightly sweet, nutrient-boosting collagen product that will blend seamlessly into your daily routine. The Bottom Line Not only is collagen a great protein choice for men, but it’s also an essential part of overall health. Your muscles, joints, hair, and even digestion rely on your natural collagen to be at their best. Using collagen supplements can help support declining collagen production and your overall wellness, no matter where you are in life. There are many ways to incorporate collagen into your daily routine, including bone broth and other collagen products and recipes. Find the one that’s right for you by experimenting with them all, and add it to your daily routine to track your results.  Looking for more information about how collagen can revamp your life? Read more on Dr. Kellyann’s blog to see how you can start implementing collagen into your diet and explore ways that bone broth can contribute to your health and wellness.  Sources: Collagen Peptide Supplementation in Combination with Resistance Training Improves Body Composition and Increases Muscle Strength in Elderly Sarcopenic Men: A Randomised Controlled Trial | PMC Collagen: What it is, Types, Function & Benefits | Cleveland Clinic Decreased Collagen Production in Chronologically Aged Skin | PMC Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study | NIH Isolation and Characterization of Collagen and Antioxidant Collagen Peptides from Scales of Croceine Croaker (Pseudosciaena crocea) | PMC Most Men Experience Hair Loss—But It Isn't Inevitable | NYU Langone News Preserve Your Muscle Mass | Harvard Health. Single-Protein Casein and Gelatin Diets Affect Energy Expenditure Similarly But Substrate Balance and Appetite Differently in Adults | PMC

Collagen has become increasingly popular over the last decade. As people have become more interested in health and wellness, they have turned to collagen supplements to support their skin, joints, and overall health. While collagen supplements can be convenient ways to support collagen production, there are also some foods you can incorporate into your diet to have the same effect. Some foods contain nutrients essential for collagen synthesis, while others help support existing collagen. Whether you're looking to improve the appearance of your skin or support joint health, collagen-rich foods are a great addition to any diet. What Is Collagen? You may have heard of collagen referred to as the "glue" that holds our body together, but what exactly does that mean? Collagen protein is made naturally in the body and is crucial for maintaining healthy skin, bones, and joints. Natural collagen supports skin elasticity, helping it stay supple and youthful-looking. It also supports the structure of our bones and joints, enabling us to move without discomfort. However, our body's collagen production tends to decrease as we age, which can lead to wrinkles, sagging skin, and joint discomfort. To counteract this natural decline, many people turn to collagen supplements or foods that can help boost their collagen intakes, such as foods rich in vitamin C and leafy greens. From collagen powders to food sources, there are plenty of ways to ensure you're getting enough collagen to support your overall health and wellness. What Are the Health Benefits of Collagen? While our bodies naturally produce collagen, aging and other factors can lead to a decline in collagen production. In this section, we'll explore the health benefits of collagen and how supplementing with collagen can help support joint health, digestion, and hair, nail, and skin health. Encourages Joint Health Natural collagen can provide support and cushioning to minimize bone-on-bone friction. Natural collagen production decreases with aging, and less collagen can contribute to joint pain and stiffness. Supplementing with dietary collagen may support joint health and flexibility, making it a popular choice for athletes and those withjoint conditions. Supports Digestion Collagen is an essential component of the gut lining, helping maintain its integrity. Gut health is vital for digestion and nutrient absorption, and collagen can help support the gut lining and soothe irritation to promote gut health. One study even suggests collagen supplements may help soothe digestive discomfort in healthy women. Helps Skin Look Younger Collagen is responsible for the elasticity and strength of skin, making collagen-rich foods helpful for those looking to fight signs of aging and maintain a youthful appearance.  The natural production of collagen slows down when aging, which can lead to the development of wrinkles, fine lines, and sagging skin. Supplementing with collagen may help minimize these signs of aging by supporting skin elasticity and hydration. We’ve always known that a healthy diet is the cornerstone of an effective skincare routine — and now we have the proof to back it up! Promotes Hair and Nail Health Collagen contains amino acids, which are essential building blocks for keratin, a protein that is the main component of hair and nails. Collagen supplements can support keratin production and minimize breakage to support hair and nail health. Because of this, consuming a collagen supplement may have effects on hair thickness, scalp coverage, hair growth, nail growth rate, and reduced frequency of broken nails. How Much Collagen Should You Take Daily? The recommended daily dose of collagen varies depending on the form of collagen you’re taking and the specific health condition you are trying to address.  These recommendations can include: For joint health: Doses of ten grams can help support joint health. For skin health: Doses of 2.5 to five grams can help support skin health. Of course, it's best to consult your healthcare professional for personalized medical advice before incorporating new dietary supplements into your routine. What Are the Best Collagen-Rich Foods? Incorporating collagen-rich foods into your healthy diet can be an excellent way to improve collagen production in your body. Fortunately, plenty of food sources of collagen are available at your local grocery store. Minerals like copper and zinc are essential for collagen synthesis and can be found in oysters, shellfish, nuts, and seeds. Foods high in amino acids like glycine and proline can also support collagen production. These amino acids are found in bone broth, meat, fish, and eggs. Let's explore some of our favorite foods that can support collagen production. Bone Broth Bone broth is a nutritious and delicious liquid made by simmering animal bones and connective tissues like ligaments for an extended period. This process breaks down the bones and tissues, releasing all sorts of amazing nutrients like collagen, gelatin, amino acids, minerals, and more into the broth. Even more amazingly, collagen and gelatin are both superabundant in bone broth. Collagen is our hero protein, while gelatin is a cooked form of collagen that can help support the gut lining, joints, and bones. This makes bone broth a delicious and rich source of collagen that you can easily incorporate into your daily routine. If you want to incorporate bone broth into your daily routine, try Dr. Kellyann's Bone Broth. It's made from only the highest-quality ingredients and is a convenient way to get all the benefits of bone broth in one delicious cup.  You can add it to your favorite recipes like soups, stews, and sauces, or simply sip it as a warm and cozy beverage. Personally, we love drinking a steaming cup of bone broth in the morning and evening. Organ Meat Organ meats like liver, heart, and kidney are often called "superfoods" because of their high nutrient density. But these organs are also excellent sources of collagen and other essential nutrients. Liver meat, for example, is rich in vitamins A, D, E, B, and K, iron, and zinc. Vitamin A is vital for maintaining healthy skin and supporting mucous membranes for collagen synthesis. Meanwhile, vitamin D can help the body absorb calcium for bone health, and vitamin E is an antioxidant that can protect against damage caused by free radicals. Heart meat is another excellent source of collagen and nutrients. It is high in coenzyme Q10, which is significant for energy production, and selenium, which is beneficial for thyroid health. Another nutrient-dense organ is the kidney, which contains high levels of vitamin B12. This vitamin is vital for nerve and brain health. While organ meats may not be as popular in modern diets as they once were, they are still an excellent source of collagen and many other essential nutrients that can help support overall health. You may not be a fan of the taste or texture of organ meats, but fear not! There are many delicious ways to incorporate them into your diet. One easy method is to blend them with ground beef or chicken for a tasty and nutrient-dense burger or meatball. These blends also taste amazing in chili. You could also try marinating them in flavorful herbs and spices or slow-cooking them with veggies to make them more palatable. Fruits Berries and citrus fruits are not only delicious but are also excellent sources of vitamin C, a nutrient essential for natural collagen production.  Vitamin C is crucial for converting proline and lysine, two amino acids found in collagen, into hydroxyproline and hydroxylysine, which are essential for collagen synthesis. Berries are also loaded with antioxidants, such as anthocyanins, flavanols, and vitamin E, that can work together to prevent damage caused by free radicals. These unstable molecules can damage cells and tissues, including collagen, leading to premature signs of aging, wrinkles, and sagging skin. Incorporating berries into your diet is a tasty way to support collagen production and healthy skin. Some examples of berries exceptionally high in vitamin C and antioxidants include strawberries, blueberries, raspberries, and blackberries. Some Fish Fish skin and bones are rich in type I collagen, the most abundant collagen in human skin. Type I collagen provides structure and support to the skin by maintaining its elasticity and firmness. Consuming bone-in fish or using fish skin in cooking can be a great way to support your natural collagen production. Some fish are more nutritious than others. For instance, specific types of fish, such as salmon, tuna, and cod, are typically better sources of collagen. Other fish that are high in collagen include sardines and trout.  Additionally, fish is a healthy source of protein, omega-3 fatty acids, and other nutrients that can benefit overall health. However, it is essential to note that consuming too much fish or taking fish collagen supplements may have potential risks, so it’s best to run any new additions to your supplement routine by a qualified healthcare professional. Egg Whites Egg whites are low-calorie and are a fantastic source of high-quality protein and essential nutrients, including vitamins B2 and B12, selenium, and choline. One large egg white contains only about 17 calories and less than one gram of fat while providing about 3.6 grams of protein. Their high proline content makes egg whites especially beneficial for collagen production. Proline is a vital amino acid required to produce collagen — without it, your collagen production may not be able to keep up. Some popular ways to add egg whites to your diet include making omelets, scrambled eggs, egg white protein shakes, or using egg whites as a substitute for whole eggs in baking recipes.  Egg whites and egg white protein powder can also be made into zero carb bread. They are versatile and easy to incorporate into various dishes, making them an excellent option for anyone looking to increase their collagen intake. Do Collagen Supplements Increase Collagen Intake? Collagen supplements are amazing! They are designed to be easily absorbed by your body, providing a concentrated dose of collagen peptides that can work wonders for your skin, hair, nails, joints, and gut. However, not all collagen supplements are the same, and the quality and effectiveness of the supplement can vary depending on the source of collagen and the manufacturing process. You can feel good about adding Dr. Kellyann's Collagen supplements to your diet because they’re made with grass-fed bovine collagen. Just add them to your smoothie, coffee, or your favorite meal to enjoy the benefits of collagen. The Bottom Line By incorporating these collagen and nutrient-rich foods into your diet, you can support your body's natural collagen production and reap the many benefits of balanced collagen levels. Adopting a healthy and balanced diet that includes nutrient-dense whole foods doesn’t just help support collagen production — it can also support your overall health and wellness. With so many delicious options available, there's never been a better time to start incorporating these foods into your daily routine. Your body will thank you for it! Sources: U.S. Department of Agriculture (USDA) Food Database Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress after Musculoskeletal Injuries: A Systematic Review | PubMed Current Insights to Collagen Type I | PubMed Proline Precursors and Collagen Synthesis: Biochemical Challenges of Nutrient Supplementation and Wound Healing | PubMed Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study | PubMed Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics | PubMed Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails | PubMed Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study | PubMed 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain | PubMed

Nobody likes wrinkles, right? That’s why we all shell out so much money for wrinkle-fighting skin creams and serums. But here’s the deal. It’s true that putting these formulas on your skin can work wonders, at least temporarily. However, feeding your skin moisturizers from the outside is only part of the solution. What’s the other part? Feed your skin wrinkle-fighting nutrients from the inside. And one of the most powerful wrinkle-blasters is hyaluronic acid. Today, I’ll tell you why your skin craves hyaluronic acid—and why your eyes and your joints love it, too. In addition, I’ll share ways to increase your body’s levels of hyaluronic acid so you can moisturize from the inside out and get the beautiful, youthful skin you deserve. What is hyaluronic acid, and what does it do for you? Hyaluronic acid is a gel-like substance in your extracellular matrix (that’s the fluid between your cells). Like a sponge, hyaluronic acid soaks up water; in fact, it can bind 1,000 times its weight in water. That’s why it “plumps up” your skin, making it smooth and dewy. Normally, our bodies are constantly making new hyaluronic acid and breaking down older molecules of it using an enzyme called hyaluronidase, which I’ll talk about more later. Unfortunately, as we age, we make less hyaluronic acid—but our bodies keep breaking it down at a rapid rate. The less of it we have, the drier and wrinklier our skin becomes. And guess what: Your skin isn’t the only part of your body that needs hyaluronic acid to stay young and healthy. Here are some of the other roles this crucial nutrient plays: It helps to keep your eyes healthy. There’s a jellylike tissue in your eye called the vitreous humor, which is rich in hyaluronic acid. When there isn’t enough hyaluronic acid in this tissue, your eyes get dry. (That’s why many eye drops contain hyaluronic acid.) It acts as a cushion in your joints and also helps layers of tissue glide easily over each other. In fact, researchers have dubbed it “the body’s WD-40.” That’s why getting extra hyaluronic acid in your diet can help to ease the aches and pains that come with aging. It promotes skin healing, which is why it’s often used to treat burns and surgical wounds. Clearly, if you want to look and feel your best, you need to optimize your body’s levels of hyaluronic acid. And you can’t do that simply by rubbing on a face cream—which will merely plump your skin temporarily, won’t help your joints at all, and may actually do more harm than good. To truly optimize your hyaluronic acid levels, you need to do it the natural way: by eating the right foods. The #1 food that boosts hyaluronic acid In general, it’s hard to get hyaluronic acid from foods. But there’s one big exception: my favorite food, bone broth! That’s because it’s made from bones and cartilage that are rich in this nutrient. Want more good news? Bone broth is also packed with collagen, which works hand-in-hand with hyaluronic acid to make your skin beautiful. And hyaluronic acid and collagen also work together to heal joints, so you’ll get a double dose of powerful nutritional medicine in each mug of broth. (New to bone broth? Here’s how to make it.) If you can’t get a daily dose of bone broth for some reason, you can take hyaluronic acid in supplement form. Research shows that oral hyaluronic acid supplements can effectively reduce wrinkles in just weeks. Additional foods that boost hyaluronic acid Also, eat foods rich in magnesium, which helps the body produce hyaluronic acid. Good sources of magnesium include leafy greens, avocados, broccoli, bananas, nuts, seeds, and sweet potatoes. In addition, eat foods that help to prevent the breakdown of hyaluronic acid. Citrus fruits and tomatoes are rich in naringenin, which inhibits the activity of hyaluronidase—that hyaluronic acid-destroying enzyme I talked about earlier.And don’t forget water. Hyaluronic acid soaks up water like a sponge, but only if there’s water available to begin with! So drink plenty of water every day, and eat water-rich foods like cucumbers and berries. Oh, and one more tip: Avoid excess sun exposure, because sunlight decreases levels of hyaluronic acid in your skin. A recipe to get you started! As I’ve said, the #1 dietary source of hyaluronic acid is bone broth—and that means you’ll want to get a bone broth fix every single day. However, on a hot day you may not want a steamy mug of broth. So instead, try this cool, hydrating, perfect-for-summer recipe. It’s rich in bone broth to boost your hyaluronic acid, it’s loaded with naringenin-packed tomato juice, and it makes about seven servings—so you’ll be good to go for a whole week.   GAZPACHO Prep Time: 10 min | Yield: 6-8 serving Ingredients:3 cups tomato juice1 pint purchased fresh mild salsa2 red bell peppers, seeded, chopped1 cucumber, peeled, seeded, chopped2 cups chicken bone broth1/3 cup chopped fresh cilantro4 large garlic cloves2 tablespoons balsamic or red wine vinegar1 tablespoon olive oil1 teaspoon ground cuminHot pepper sauce (such as Tabasco) Directions:Working in batches, blend all ingredients except hot sauce in processor to a coarse puree. Transfer gazpacho to a large bowl. Season to taste with hot sauce, salt and pepper. Refrigerate until well chilled, about 2 hours. Ladle into bowls and serve. Optional: Top with sliced avocado, cucumber, red onion, fresh cilantro or grilled shrimp. Bon appetit! P.S. And for other fabulous bone broth recipes, check out my favorites here.    

Your daily collagen intake sparks massive healing and replenishing throughout your entire body. From the inside out, collagen works to restore your health, improve wellness, plus reverse and protect your skin from the signs of aging. Pretty powerful, right? Why miss your chance to feel, be, and look your best when it’s so simple to add a daily collagen routine to your lifestyle? Collagen can offer many positive changes, including improvements to: Inflammation Skin issues Sleep Gut health Hair and nails Joints and muscles Collagen for Inflammation Hear me when I say that inflammation is the root of most illnesses. So, when your body is full of inflammation, you are placing yourself at risk for many debilitating diseases. Perhaps you’re unable to lose weight and are experiencing health issues. Are you having sleep issues or experiencing bloat? The amino acids in collagen are:  Anti-inflammatory Collagen contains abundant amounts of gelatin (or cooked collagen), which is an essential gut-healing nutrient. It protects the gut from bacteria that cause leaky gut and other digestive issues. Immunomodulatory  Enhances your immune response to treat various diseases by protecting your body. Collagen protects against liver and renal injury from toxins and drugs. Cytoprotective Combats and helps prevent ulcers by protecting your gut mucosa. Collagen also helps with blood flow to your liver, kidney, intestine, heart, and skeletal muscle.   Glycine, the abundant amino acid in both gelatin and hydrolyzed collagen, reduces local and systemic inflammation. Inflammation is the link to every modern disease, and you won't hit those weight loss goals if you're full of inflammation. Lowering inflammation levels reduces symptoms of autoimmune disorders, arthritis, celiac disease, and psoriasis, to name a few.  Collagen for Arthritis Arthritis is a painful condition that causes inflammation in the joints. Let’s examine the two types of arthritis:  Osteoarthritis When bones lose surrounding protective cartilage, they begin to rub together. Bone spurs start developing, and pain follows. The body does not produce enough healthy, new cartilage. Osteoarthritis generally carries an age association. But what if it isn’t? While it affects millions, approximately 20% of the aging population does not show signs of osteoarthritis. Yet, people as young as their early thirties do.  Rheumatoid Arthritis Rheumatoid arthritis is much like wires crossing in your immune system. The mixing of these signals causes confusion, causing your immune system to attack both useful and harmful substances. The body will begin to attack joint tissue, causing severe inflammation, damage to joints, and even organs. Collagen helps fight arthritis symptoms, and in some cases, send arthritis into remission. Due to collagen’s significant role in reducing inflammation, substantial reductions in joint pain occur. How’s that for some great news? Daily collagen intake can protect against the deterioration of joints and keep the pain at bay. So how do you increase your daily collagen levels?  Daily Collagen-Rich Bone Broth  Bone broth reduces inflammation and pain for people struggling to live with arthritis, while providing additional essentials to your body, such as: Chondroitin sulfate and glucosamine – promote cartilage health Hyaluronic acid –helps ease pain and improve joint function Sodium, potassium, and calcium – provides essential electrolytes   Electrolytes hydrate and lubricate your joints while working to eliminate your pain. Staying hydrated is essential with arthritis, so sipping on bone broth is the perfect way to add electrolytes and increase your daily collagen intake.  Collagen for Hair and Nail Growth Ramp up that daily collagen intake because you’re about to build healthy and luxurious hair and nails and put a stop to hair loss. Collagen peptides contain the amino acids proline and cysteine, responsible for synthesizing the major structural component of your hair and nails, known as keratin.  Daily collagen intake produces hair diameter increases, less breakage, regrowth, and a healthy shine. In one nail study, women taking daily collagen peptides for four weeks experienced a 12% increase in nail growth and a 42% decrease in nail breakage. 80% of this study’s participants reported an improvement in the appearance of their nails. Pretty remarkable for adding a bit of tasty daily collagen to your routine. How Does Daily Collagen Intake Help My Skin? While you sleep, your skin is hard at work, repairing itself. By implementing a healthy daily collagen routine, your body can fight off acne, psoriasis, and other skin concerns. When your natural production slows, you’ll begin to notice your healthy glow vanishing from your skin while signs of aging set in. It doesn’t exactly sound appealing, does it?  So, let’s take a look at various ways your daily collagen intake can benefit psoriasis and other skin problems. Psoriasis If you find yourself battling psoriasis, you know the frustration that comes with searching for relief. But what if I can offer an incredibly beneficial and natural way to help keep psoriasis flares in check? That’s right! Collagen for psoriasis. Psoriasis, a chronic autoimmune disease, causes scaly, dry patches, and flakes on the skin. Typical skin cells take roughly twenty-one to twenty-eight days to replace themselves. But that’s not the case with psoriasis. When you’re living with psoriasis, your skin cells are running on overdrive, trying to replace themselves within two to six days. Mind-blowing, right? Since this whirlwind of a replacement process is super fast, both the dead and live cells end up collecting on the surface of your skin.  So, how can you use collagen for psoriasis? Your immune system has T cells that react to psoriasis triggers, causing them to act as if they are fighting off an infection or healing a wound. The chemicals that produce these T cell triggers cause inflammation of your skin, leading to psoriasis. Filling up on a healthy daily collagen dose helps curb psoriasis symptoms by reducing the inflammation and excess skin growth that causes those dreadful patches you see. While psoriasis isn’t curable, it is manageable. Increasing your daily collagen intake helps target the inflammation before it triggers psoriasis signs. Instead of trying to hide your physical psoriasis symptoms, collagen works within your body to heal, soothe, hydrate, and smooth your skin. And with additional daily collagen levels, you’ll keep your psoriasis under control while reaping the other benefits it offers. Collagen for Acne Collagen is essential for healing, and you can think of your acne as a type of wound. When you have an injury,  collagen helps speed up the healing process. When you are fighting acne, the healing process follows the same pattern. Acne is a pore that clogs and causes infection and inflammation. Glycerine, the primary amino acid in collagen, reduces the inflammation. Collagen rejuvenates your skin, just as it heals a wound. Increasing your daily collagen intake helps reduce acne scarring through the rejuvenation of new skin.   Eczema Although there is still a lack of concrete evidence that eczema healing may increase with collagen, it seems to work in the same way it heals acne and psoriasis. When inflammation and infection set in, your daily collagen intake gets to work. As eczema flares up, the presence of inflammation triggers this collagen, alerting the healing process to begin. Collagen for Wrinkles Research shows that adopting daily collagen routines helps reduce the appearance of pesky fine lines and wrinkles. We know collagen is responsible for our skin’s ability to bounce back into shape. This elasticity and refreshing morning glow are the incredible results of collagen. Hyaluronic acid plays a role by helping your body retaining more moisture. This moisture retention helps increase your body's natural production of additional collagen, reducing the lines' appearance. Cellulite Just as the lack of elasticity can enhance premature appearances of fine lines and wrinkles, it may cause the skin to thin. This thinning of the skin brings on the appearance of cellulite and stretch marks. The lack of collagen reduces the skin's firmness, allowing it to collapse and reveal those areas of cellulite. By increasing your daily collagen intake, you restore firmness and elasticity your body needs to rid the appearance of cellulite. Collagen for Youthful, Radiant Skin For centuries, women have been relying on gelatin to keep their skin youthful and smooth. Collagen seems to erase wrinkles and reverse sagging and stretch marks before your very eyes.  Collagen for Joints and Muscles Patients who follow my  21-Day Bone Broth Diet share their experiences with hip pain vanishing and arthritis improving. They return to bending their knees without pain or balling their fists once again. With collagen-packed foods and supplements, it’s no surprise. Collagen promotes:  Healthy cartilage tissue Lubrication of the joints Soothing of inflammation Supports and reduces osteoarthritis pain  Clinical studies support this, too. Implementing a daily collagen routine reduces pain in osteoarthritis patients with knee and hip pain due to hydroxyproline blood concentration. It’s a significant force in collagen stability and increases with the increase of collagen. Even the most healthy athletes who push their bones see a reduction of joint deterioration risk. This is excellent news for athletes, gym enthusiasts, weight trainers, or any fitness guru that can benefit from collagen. It's a safe and effective way to quickly prevent injury and heal your body if it should arise.  Collagen for Gut Health So, let me ask you, are you experiencing gas, diarrhea, or clutching your stomach from painful bloating? Do you spend too many days feeling sluggish and rundown? These are just some of the more subtle signs that you have an unhealthy gut. But as a potent anti-inflammatory, collagen can restore your health and heal your body.  Researchers speculate that glycine stabilizes your gut mucosa by decreasing damage from excess acid or increasing protective mechanisms such as gastric mucosal blood flow. Studies also reveal that glycine heals explicitly and protects the gut via its anti-inflammatory, immune-regulatory, and cell-protective activities.  Many people, and even most doctors, fail to fully understand that to be slim, well, and healthy, you need to have a strong, happy, healthy gut. Imagine twenty-five feet of intestines with toxic waste and buildup just roaming around in there. Think of how many gut invaders are wreaking havoc on your body at any given moment. Your gut needs collagen and other essential nutrients to: Produce enzymes to help you digest food   Produce hormones and synthesize vitamins Rid your body of toxins Repair damage Reduce inflammation Your gut flora needs to be in a healthy state to keep you from illness and disease. However, a typical diet is insanely high in carbs, sugar, and artificial chemicals. We tend to lack those critical nutrients that are necessary. Instead of bathing our systems with clean proteins, gelatin, and an abundance of vitamins, we are killing off beneficial flora. Our gut is left to fight off mountains of gut destroyers, leaving us with an imbalance in the gut microbiota. It’s a dangerous game to play because when bad flora strikes, it takes control of your intestines, causing inflammation to run rampant. Once the lining of your gut is in a compromising position, leaky gut seeps toxins throughout the rest of your body.  Intestinal permeability, or leaky gut, Is a vicious enemy, my friends.  This condition causes the weakening of your gut’s barrier. Without collagen to help soothe and repair, leaky gut allows toxins and waste, which should remain inside your digestive tract to break through into your bloodstream.  Your immune system can detect the intrusion, but has its work cut out. The result of a leaky gut is systemic inflammation that will pack on the pounds while leaving you feeling and looking miserable. I’m talking dull, sagging skin, stubborn belly fat, sleepless nights, lack of motivation. Sounds delightful, doesn’t it? On top of a leaky and unhappy gut, you will become more prone to infections and disease. And once you feel sick, you’ll notice healing will take much longer than usual.  That’s due to 80% of your immune system residing inside and relying on your gut. So, stop compromising your gut health and ramp up your healthy lifestyle. An unhappy gut is a trigger to an assortment of health and wellness issues you don't want to unleash.   Final Thoughts on the Benefits of Collagen With so many beneficial reasons to add a daily collagen routine to your lifestyle, how can you say no? Your body craves the essentials necessary to keep you well and fit from the inside out. Isn’t it time you felt incredibly healthy and proud of the person staring back at you in the mirror? Find out how you can adopt a collagen-rich lifestyle full of convenient choices today. With peace and love,

Collagen is often a hot topic of discussion when it comes to fine lines, wrinkles, and anti-aging methods. But how much do you really know about all the extraordinary powers collagen has to offer? Learning the ins and outs of collagen will bring you incredible health and wellness benefits. Imagine a healthy gut, an increase in energy, and relief from muscle aches and joint pains. And how do you reap these rewards? Let’s dive into all you need to know about collagen, including: The science behind collagen Collagen vs. Gelatin Hydrolyzed collagen and collagen supplements What you should know about collagen peptides Collagen deficiency How you can support collagen production naturally Where Does Collagen Come From? Your body naturally produces collagen and is responsible for your skin’s elasticity. It’s the firmness in your skin that creates that “bounce-back” effect we all want to hang on to. You can thank collagen for your skin's resilience as it prevents those fine lines and wrinkles you see in the mirror. Collagen is the most abundant protein in your body, but unfortunately, natural production begins to slow with age. I like to think of it as the “glue” that works to hold your body together.  Without it, your blood vessels, skin, and tendons become fragile.  The Types of Collagen According to Yale University, collagen is the family of proteins that are the primary structural component of the body’s connective tissues, making up a third of all protein in your body. The four primary types of collagen are: Type I: This type accounts for roughly 90% of your body's collagen and is made of densely packed fibers. It provides structure to your bones, tendons, fibrous cartilage, connective tissue, skin, and teeth. Type II: More loosely packed fibers make up type II, which you will find in elastic cartilage to cushion your joints. Type III: This type of collagen will support the structure of your organs, muscles, and arteries. Type IV: Found in layers of your skin, type IV helps with filtration.  Supporting Collagen Production There are several ways to support collagen production naturally. Here are some of my favorite go-to tips and tricks if you prefer to step up your diet rather than add in collagen supplements: Glycine and Proline Glycine and proline are vital to your health and can provide an array of benefits. Glycine provides support throughout your body, including: Protecting your stomach lining from developing ulcers Aiding the detox process to cleanse and revitalize your cells Protecting your body from shock in cases of sepsis, hemorrhages, and endotoxins Reducing damage to your liver or kidneys due to drugs and toxins Improving overall blood flow to your liver, kidney, heart, intestine, and skeletal muscle  Proline supports your body by synthesizing proteins and metabolizing your food. Supporting your body’s collagen production includes providing nourishing foods.  Some of the best sources of glycine include: Asparagus Banana Bone Broth Legumes Cabbage Cauliflower CucumberDried Seaweed Kale Kiwi Lean Beef Lamb Poultry Skin Pumpkin Spinach Watercress Excellent sources of proline include: Bone Broth Grass-fed Beef Pastured Chicken Cage Free Egg Yolks Alfalfa sprouts Asparagus Beans Cabbage Cucumber Chives Watercress White mustard seeds Vitamin C  Another collagen-boosting nutrient is vitamin C. Without an adequate supply of vitamin C, your body will be unable to produce new collagen. You can load up on glycine and proline all you want, but without vitamin C, your body just can’t cut it.  Unlike conditional amino acids, your body does not have the luxury of producing its own vitamin C. So, start loading up on vitamin C-rich foods, friends: Strawberry Brussels sprouts Orange Kiwi Grapefruit Red bell pepper Broccoli Papaya Kale Pineapple Lysine Lysine is another vital collagen-boosting nutrient. This amino acid is a must for collagen synthesis. Here are a list of foods  to concentrate on: Grass-fed Beef Pastured chicken Black Beans Kidney Beans Lentils Lima beans Pears Pistachios Potatoes Pumpkin seeds Tempeh Quinoa  Garlic My absolute favorite collagen-boosting choice is garlic. It’s a powerful little herb, containing lipoic acid and taurine. Both of these help repair damaged collagen. Garlic is also a great source of sulfur, a powerhouse in collagen synthesis. Yes, please! Antioxidants And you don’t want to forget the need for antioxidants to boost your collagen production. They are necessities in protecting against free radical damage. Just remember to eat a rainbow of fruits and veggies - red beets and peppers, delicious orange carrots and sweet potatoes, dark leafy greens, and tons of purple berries. These colorful choices offer a variety of enzymes, vitamins, and minerals that your body needs and craves to look and feel its best. Copper  I bet you didn’t know that copper can activate an enzyme critical in producing collagen. You can find it in shellfish and red meat, but don’t overdo it.  Collagen and Sulfur Sulfur plays a crucial role in your body’s collagen production. Add broccoli, eggs, onions, and cauliflower to your diet. Bok Choy, cabbage, and leeks are also high in sulfur and delicious choices. White Tea Studies show drinking white tea prevents the breakdown of collagen. Now, who doesn't love the sound of that? It protects the skin’s protein and elastin while preventing signs of premature aging. Are you rushing to brew a cup yet?   Gelatin Bone Broth for Collagen  I’m sure you knew this one was coming, right? I mean, gelatin-rich bone broth is my go-to for everything that needs healing and replenishing. Collagen production is no exception! So, let’s break down the collagen and gelatin confusion. Collagen comes from those tough to eat portions of animals, such as the bones and ligaments. When you prepare bone broth, you’ll end up with nutrient-rich gelatin. Gelatin forms from cooking the collagen out of the bones and breaking it down to form easily digestible gelatin. This jiggly gelatin houses all the yummy goodness your body needs to heal.  Gelatin vs. Hydrolyzed Collagen Gelatin and hydrolyzed collagen do have similarities, but differences worth noting. Both hydrolyzed collagen and gelatin are made from animal collagen and share the same amino acid profile. But their properties and structure are different.  Hydrolyzed collagen can break down into much smaller units of protein. This process is helpful, as it makes it more easily digestible. It is also able to dissolve in cold and hot water. On the other hand, gelatin is unable to. Gelatin even "gels" while hydrolyzed collagen will not.   High-quality powder gelatin can be a great source, as it comes from healthy animals and provides essential collagen-building amino acids. Gelatin powder has some fantastic culinary benefits too. In fact, my Bone Broth Diet includes several delicious and nutritious gelatin recipes that will fill you up while restoring your health and wellness.    Many people tend to prefer hydrolyzed collagen over using powder gelatin because of its ability to dissolve quickly in liquids. It just makes for a great grab and go option. It has no taste or smell so you can whip it up in any liquid, any time of day. Whether you prefer gelatin or hydrolyzed collagen, your body will love you for flooding it with the essential nutrients it craves.    Getting Your Daily Collagen There are several ways to get in an abundance of gelatin and collagen each day. The options are endless, from incorporating collagen supplements to adding your favorite collagen-boosting veggies into a pot of gelatin-rich bone broth. Also, you can try a mixture of Vitamin E and Coenzyme Q10, or whip up tasty collagen supplements if you’re on the go. My Orange Collagen Cooler and Chocolate Almond Collagen Shake are unbelievably delicious. Collagen supplements deliver nutrients straight to the areas of your body that need healing and repair. Collagen supplements are also hydrolyzed, broken down into smaller molecular structures, and transport easily throughout your bloodstream. Collagen supplements are a reliable way to begin restoring your health.  Collagen Dosage So, how much should you be consuming? I recommend a minimum of five grams of hydrolyzed collagen per day to increase glycine levels and proline circulation throughout your bloodstream. However, if you already have inflammation, as most of us do, more collagen supplements may be necessary. I recommend a minimum range of ten to fifteen grams daily, and up to thirty grams daily if necessary. Don’t worry, sipping on warm cups of gelatin-rich broth or choosing from a wide array of delicious collagen supplements will meet these needs.  When Should I Take Collagen? While there may be some debate over the perfect time to take your collagen supplements, trust me, you can sip on a delicious cup of bone broth all day and night without consequence. There’s no worry of making you drowsy or keeping you up late. In fact, adding collagen supplements will help alleviate sleep concerns! It’s wonderfully soothing as a warm broth before bedtime too. Add in your favorite collagen supplements to a cup of morning coffee or healthy after-dinner dessert. The time of day is entirely up to you.   Can I Take Too Many Collagen Supplements? My simple answer to you is: no. There are no reports of issues linked to the consumption of too much collagen. A little extra won’t hurt you, so let’s squash that myth altogether. It's different from many supplements because our body already produces collagen on its own, so adding collagen supplements throughout your day is safe. The worst you may experience from adding more collagen supplements than usual is an upset stomach. Collagen supplements are one of the safest supplements to consume.   Collagen Deficiency There are sure signs to keep an eye out for that may alert you of a possible collagen deficiency: Premature signs of aging in your face, skin, nails, teeth, and bones The appearance of fine lines and wrinkles or sagging skin Sore or painful joints, muscles, and bones Leaky gut symptoms Wounds no longer heal quickly Reasons for Collagen Deficiency You may suffer from a lack of antioxidants, which protect collagen from additional damage. If you lack collagen, you become more susceptible to skin damage by free radicals, and your skin becomes more sensitive to: Pollution Smoke Excess sun  A collagen deficiency may also stem from a medical condition preventing your body from absorbing specific vitamins and nutrients. It's a severe issue that could cause collagen destruction, and nobody wants that. Introducing collagen supplements is a safe, easy, and healthy way to prevent many health concerns, so load up.   What are Collagen Peptides? You may hear the terms collagen peptides and hydrolyzed collagen in use interchangeably. You may even notice the term hydrolyzed collagen peptides from time to time. So what’s the difference between hydrolyzed collagen and collagen peptides? Hydrolyzed collagen is generally another way to describe collagen peptides. Your body is not able to effectively absorb and utilize collagen in its original state. Collagen peptides make this a possibility. Collagen undergoes a process known as hydrolysis, the breakdown of collagen peptides into smaller chains of amino acids. During this process, larger collagen molecules react with water to begin the breakdown. These smaller units become what we call collagen peptides. Collagen peptides are vital since they make collagen more bioavailable, increasing absorption into your bloodstream when you digest it. As the collagen peptides get to work repairing various areas of your body, your cells will build up your collagen to their full-length size and continue to make repairs and provide the necessary energy. Now, who doesn’t love the sound of that? Which amino acids build collagen peptides? Glycine Proline Hydroxyproline  Due to their small size, collagen peptides quickly dissolve in both hot and cold water. Not to mention collagen peptides are practically odorless and tasteless, making them desirable features when it comes to powder supplements.   Additional Collagen Forms Collagen Beauty Creams I know all about the hype with collagen skin care creams. Trust me when I say your time and money are better off when you invest in natural daily collagen supplements instead. Think of the expensive cream on your bathroom counter as a band-aid, a temporary fix to a more significant issue. On the surface, it may seem to solve the problem, but those creams won’t get to the root of your premature aging skin issues. Sure, you’re applying moisture, but you aren’t boosting your collagen production by rubbing it on top of your skin. And if you’re putting all your efforts into those pricey collagen creams, let me tell you, you’re missing out on a world of incredible benefits collagen supplements and gelatin bone broth provides your body. Collagen Supplement Edibles My chocolate collagen fiber bars make the perfect snack or breakfast bar. If you’re short on time, toss one in your purse or stash them in your desk drawer for easy access. Or mix up your selection with various shakes, smoothies, and yes, even coffee and creamer! I make it as simple as I can for you to enjoy switching to a healthier lifestyle!   The Bottom Line of Collagen While it’s a lot to absorb, knowing the ins and outs of collagen can bring a tremendous amount of health and happiness to your body. If you're ready to jumpstart your health, wellness, and anti-aging goals, let me help you plan a successful course of action today! Keep thinking Big and living BOLD!

Bone broth offers some pretty incredible benefits which help with various health, wellness, and anti-aging concerns. We often hear celebrities crediting this delicious broth for their firm collagen-filled skin, safe and rapid weight loss, and an overall feeling of rejuvenation in a matter of days. So, what is it that makes this age-old broth the go-to for so many people? Let's break it down, and I'll explain why I can't live without this savory broth. We’ll look at: What bone broth is The beneficial nutrients in bone broth and why you need them What quality bone broth is made of Bone broth vs. stock vs. broth The importance of gelatin Options and alternatives for every lifestyle How bone broth helps with inflammation, skin, gut health, and more What is Bone Broth? Bone broth is a nutrient-rich liquid that makes a healthy and fabulously beneficial addition to your daily routine. As a soup, in a smoothie, or as part of many mouth-watering desserts, it provides results you can see in a matter of days. This tasty and hunger-curbing broth restores, replenishes, and rejuvenates while helping you shed stubborn belly fat, reboot your health, and replenish collagen through gelatin. Now, what could beat that? I often refer to bone broth as "liquid gold" because it's full of nutrients that have the power to reduce inflammation, healing your entire body from the inside out. Bone broth offers astonishing results from incredible anti-aging benefits from gelatin to improving digestive issues that may ultimately lead to additional health concerns. The slow cooking of marrow bones allows proper extraction of the essential minerals and gelatin. This slow cooking process breaks down the animal bones, allowing all the nutrients and minerals to release. The hours of cooking are what turn the collagen to gelatin, making it and glucosamine more easily digestible. So, be patient and trust me when I say the rewards you will gain are worth the wait! Nutrients in Bone Broth I don’t want you to think of bone broth as another fad diet, because it’s not my friends. It’s a healthy lifestyle change that brings unbelievable rewards with every serving. Bone broth contains an incredible amount of easily absorbable amino acids that are vital to your health. In particular, the amino acids glycine and proline aid your liver in removing those damaging toxins from your body. And let’s be honest, we’re exposed to toxins every day, even if we aren’t shoveling them into our mouths. Just think of the smoke, pollution, and overexposure to the sun, exposing you to harmful free radicals. There’s just no escaping contact with toxins, so making changes to your lifestyle is vital. While your body does have the ability to help reduce toxins, cleanse, and protect itself, bone broth is an excellent way to increase these benefits. Giving your natural cleansing systems a helping hand by incorporating bone broth into your daily routine helps it work more efficiently. And if you haven’t heard, glycine is a building block of glutathione - one of the body's most potent detoxifying agents. These nutrients will heal your gut, blast away your wrinkles, and soothe your sore joints and muscles. Bone broth also offers additional nutrients, including: Calcium Magnesium Phosphorus Clean protein Healthy fats Vitamins Minerals Collagen Why Bone Broth Nutrients Are Important For decades, bone broth has been successfully healing the body, replenishing nutrients, and shedding pounds. Simply put, it’s an easy way to include all the essentials your body is missing and craving. Familiar faces such as Mark Wahlberg, Salma Hayek, and Gwyneth Paltrow rave about the results they've seen in a short period by implementing a bone broth lifestyle. Salma Hayek attributes bone broth benefits like gelatin to her looking and feeling young. And who wouldn’t love to have her youthful, glowing skin? And, many others rave about the additional bone broth benefits, including: Reducing muscle and joint pain Improving sleeping issues Healing leaky gut syndrome Improving skin tone, elasticity, and reducing wrinkles Restoring robust and luxurious hair Reducing the appearance of cellulite Strengthening the immune system Improving mood Boosting energy and metabolism Why You Need Gelatin Yes, you need gelatin in your diet. By far, the easiest, tastiest, and most effective method of flooding your cells with collagen and gelatin is through consuming bone broth. Collagen is a fibrous protein made of amino acids found in animal flesh and connective tissue, so boiling skin, tendons, ligaments, and bones allows you to cook the collagen right out and make gelatin. By adding gelatin to your daily diet, you replenish your body with the collagen it needs to: Fight wrinkles and additional signs of aging Strengthen bones, ligaments, and muscles Restore luster to your hair Strengthen your nails Bolster your immune system Heal your gut Reduce gas and bloating issues Soothe nausea and diarrhea Reduce inflammation throughout your body Gelatin vs. Collagen So, what makes gelatin and collagen different? Both gelatin and hydrolyzed collagen are made of animal collagen. While they share the same amino acid profile, their properties and structure do have some differences. Hydrolyzed collagen can dissolve in cold and hot water, yet gelatin cannot. Gelatin will “gel," but hydrolyzed collagen will not. Hydrolyzed collagen is sometimes more easily digestible because it can break down into smaller protein units. Undeniable Collagen Benefits for Healthy Skin Let’s talk about your skin concerns. You’ve been hearing the buzz about the anti-aging wonders of bone broth and want to know if it’s true. Am I right? Since collagen is responsible for the elasticity of your skin and gives it that vibrant, age-defying glow, you can look forward to jaw-dropping admiration when others see the premature signs of aging fade away. Yep, it’s that undeniable! Collagen works to reduce the appearance of those fine lines and wrinkles we all dread while restoring dry, saggy skin. It’s what gives your skin its firmness while keeping it from looking prematurely old, dull, and gray. As you age, your body will naturally slow down its collagen production, so adding bone broth to your diet provides a tremendous benefit. And not to scare you, but your collagen production begins to minimize in your early twenties. Yep….twenties! Now, do you see why replenishing these nutrients with bone broth is so beneficial? I’m telling you, you’ll notice your radiant color come back, while the return of elasticity reduces those pesky fine lines and wrinkles in no time.Bone broth also acts as a healing agent to help soothe and repair many other skin conditions, including eczema and acne. The nutrients in bone broth heal your skin by targeting and treating inflammation, irritation, and infection. Bone broth can even strengthen and firm your skin to minimize or erase the appearance of cellulite. Oh yes, you read that right the first time. You’ll notice smoother, healthier skin instead of the thin, collapsing effects that a lack of collagen will produce. How’s that for a reason to start drinking bone broth today? What is Bone Broth Made From? The healthiest ingredients make the most robust bone broth, so choose wisely—the most beneficial bones to use come from pastured, organic, and grass-fed animals. I highly recommend these choices because they are the most nutrient-dense bones you can use. Coming from an environment with substantially fewer toxins, you know you’ll be getting bones from healthy animals. Try to choose bones with the most cartilage since they yield the most collagen that will break down into your gelatin bone broth. Where Should I Get My Bones? Finding bones can be as simple as saving leftovers from your typical meals. If you’re not planning to make bone broth immediately, you can always store your bones in the freezer without worry. Some of your local butchers will have the bones you are looking for or should at least be able to order them for you. But if you have the option, I highly recommend visiting your local farmers market. Local farmers are an excellent source of high-quality bones. You can also find a few great options online. Your local health food store or your nearest Whole Foods should be able to provide you with soup bones as well. Vegetarian Bone Broth Options Are you a vegetarian, pescatarian, or vegan? No problem! You’ll find everything you need for a meatless alternative here. You may need to ease into your new bone broth routine if you tend to have issues with the amino acid glutamine. Glutamine can give some people a bit of trouble at first. Your body needs glutamine to: Keep your immune system healthy Help you recover quickly from illnesses and wounds Build your muscles and speed muscle recovery Improve digestion and brain function Glutamine Sensitivity Alternatives Now, if you’re one of those who are unable to metabolize glutamine well, never fear. This issue can stem from a variety of causes, including: Unhealthy gut Lead toxicity Deficiency of vitamin B6 Over-exposure to monosodium glutamate (MSG) People who experience issues with glutamine may find that having too much upsets their stomach, causes headaches or creates a sluggish body or cloudy mind. Not sure if you have a glutamine sensitivity? Even if you do not currently drink bone broth, your diet (if it’s a healthy one) is already high in glutamine. Meat, chicken, and fish are rich in it, as well as veggies like spinach and cabbage. If you feel the need to ease into your new bone broth routine, there are suitable alternatives I recommend to start you on the right track. One includes trying a meat broth. This is broth you can easily make by simmering bone-in cuts of beef, lamb, or poultry. You’ll want to leave the bones in to reap the full benefits. You’ll only simmer the meat broth for a few hours— roughly two hours for poultry, or four hours for beef or lamb—it has a much lower glutamine content than long-simmering bone broth. Once you detoxify your cells and give your body the nutrients it needs, you’ll build up a more substantial gut wall and be able to benefit from glutamine.After a few weeks of drinking meat broth, start adding bone broth back into your diet gradually. At first, try minimal amounts—maybe a quarter of a cup—and continue to increase the amount every few days or so. Bone Broth vs. Regular Broth vs. Stock Many people ask me if they can substitute stock or a regular can of broth. If you're not entirely familiar with the terms broth, stock, and bone broth, they may sound interchangeable. However, they do have notable differences. While broth and stock have few, minute differences, many people do choose to use them in place of each other. So let's break down the differentiation of bone broth, stock, and broth: Broth is water simmering with meat, vegetables, aromatics, and sometimes bones. It typically cooks for only a few hours. It tends to be a thinner consistency, but more flavorful than stock. Stock comes from simmering water with bones and may sometimes have vegetables and aromatics. The stock should cook for roughly four to six hours. Using bones in stock helps create a thicker consistency. Bone broth comes from marrow bones, with or without meat. It’s most beneficial when cooking for eight hours for chicken and beef 24 hours or longer. It’s a much longer process than regular broth or stock but provides the most benefits. Why is it so important to cook bone broth so much longer than stock? Cooking bone broth this way pulls all the nutrition right out of the bones. Regular broth has only a fraction of the nutrients, with little or no gelatin. Stock contains more gelatin, but not near as much as bone broth— it doesn’t cook long enough to extract as many of the essential bone-deep nutrients. Unlike stock or broth, bone broth has more gut-healing gelatin, anti-inflammatory nutrients, and building blocks of skin-smoothing collagen. It even has more flavor from simmering longer and is more filling and satisfying. If you genuinely want to see astonishing results, skip the can of broth and stock and go straight for the good stuff. Bone Broth and Intermittent Fasting Bone broth makes a safe, healthy, and practical addition to intermittent fasting. Intermittent fasting allows your body time to adjust to new dieting routines by helping your system transition to reducing calories and carbs. If you're looking to lower your risk of diabetes or poor heart health, turning to bone broth and intermittent fasting may be beneficial.   The Bottom Line of Bone Broth I’m all about creating new recipes to add variation with my bone broth. Never an unhappy taste bud with my resource library of recipes! You can tailor your intermittent fasts to your personal and health goals and needs. A successful fast lets you enjoy the foods you’re eating, so be creative with your bone broth concoctions and toss in and mix up those nutritious veggies. Nourishing your body with a warm cup of bone broth throughout your day will help curb those cravings, boost energy levels, and help you meet your goals in no time. So, who’s ready to take charge and improve your overall health in a delicious and satisfying way? From repairing to replenishing, bone broth will restore you inside and out, from head to toe. Find out how you can jumpstart your new lifestyle with bone broth today. With Peace and Love,

It's a little shocking to me how people still cringe at the words diet or cleanse. There are so many plans out there today, so that cringe tells me they just haven't stumbled upon the right one yet; the Cleanse and Reset. How can I be so sure? Because my five-day cleanse offers a buffet of choices, so you'll never feel deprived or bored with what you’re “allowed” to consume. It's a cleanse and reset plan that not only heals your body but teaches you how to continue on the healthy lifestyle path. This cleanse will restore, revitalize, and reboot both body and mind by building you up with delicious recipes full of everything your body needs to heal.    Cleanse and Reset with the Best Ingredients When I needed a cleanse that would restore my health in a hurry, I never imagined the phenomenal results I’d achieve in such a short time. Even during day one, I was feeling a transformation take place. This five-day cleanse won’t leave you wanting. You’ll be filling your stomach with a variety of nutritious fruits and veggies full of phytochemicals that help cleanse your body of toxins. They’ll heal your leaky gut and promote safe, rapid weight loss. You’ll also enjoy clean protein to boost your energy level, unlike other cleanses that strip you of energy and leave you feeling sluggish and unmotivated every day. And then there’s bone broth and collagen. While they help keep your stomach satisfied, they’ll also be hard at work healing your body inside and out. From wrinkles to inflammation, they’re major players that will cleanse, restore, repair, and rejuvenate.   A Recipe for Healing One of my favorite go-to recipes on this plan is the Lemony Chicken Vegetable. Loaded with the essentials needed to rebuild your health, you’ll be amazed at how tasty it is. And if you’ve been with me a while, you know I don’t disappoint. I’ll provide you with all the delicious, healing recipes you could ever need for this plan, including this one:   LEMONY CHICKEN VEGETABLE Prep time: 20 min. | Cook time: 25 min. | Yield: 4-6 servings 2 tbsp of ghee or pasture-raised butter 1 clove of garlic 1 leek, white and green parts only, thinly sliced 4 cups of Chicken Bone Broth or Dr. Kellyann's Collagen Broth 2 carrots, sliced 2 celery stalks, sliced 1-2 cups of zucchini or yellow squash 2 tsp of lemon zest 2 tbsp of fresh lemon juice ¼ cup of fresh parsley or basil, coarsely chopped 1 tsp of herbs de Provence 1½ teaspoons of Celtic or pink Himalayan salt ½ teaspoon of freshly ground 2 or more cups of loosely packed spinach   Directions: In a large stockpot, melt the ghee over medium-high heat. Add the garlic and leeks and sauté for 3-5 minutes on medium heat. Add the bone broth, carrots, celery, zucchini, lemon zest, lemon juice, parsley, herbs de Provence, salt, and pepper.  Bring to a simmer, then reduce the heat to low and cover. Stir occasionally, for about 20 minutes, or until the carrots are tender. Stir in the spinach and serve with a lemon wedge. Enjoy!   Are you ready to get rid of that belly fat, find more energy, and cleanse your body of harmful toxins? With my five-day cleanse, you’ll repair your health without even feeling like you’re on a cleanse. Grab your copy of Cleanse and Reset and let’s start cooking! Keep thinking Big and living BOLD!

Let’s face it, there are so many undeniable benefits to eating healthy and leading a lifestyle of good choices. Your body rewards you for those conscious choices you make too. From radiant skin to a full head of healthy hair. Your systems are in check, and your heart, gut, and brain are at full happy-health capacity. If you aren’t quite there yet, maybe a peek at my favorite low-carb foods will give you the inspirational nudge you need. Living a Low-Carb Keto Lifestyle There are several similarities between the Keto Diet and a low-carb plan. Both offer your body wonderful benefits and help support weight loss. In fact, combined, they pack a powerful punch of just the right vitamins, nutrients, and benefits your body needs. Let’s take a closer look. The Keto Diet The Keto Diet is designed to help enhance your body’s fat-burning abilities. Believe it or not, with the Keto Diet you’ll want to eat more fat, lower your carb intake, and mix in a fair amount of protein.  While you may be wondering, why the increased fat, the benefits are quite amazing. Adding more (healthy) fat while on the Keto Diet helps reduce your cravings and hunger by stabilizing your blood sugar levels. Don’t believe me? Patients in various studies were able to shed pounds and lower their cholesterol levels while on the Keto Diet. Research has also shown patients who were on a low-carb Keto Diet not only shed pounds, but they also improved their blood sugar levels. Low-carb diets such as Keto have proven to be even more effective than the average low-fat diets.  How Do I Get Started on a Keto Diet? - h2 Generally, you’ll want your healthy fat calories to make up roughly sixty to seventy percent of your daily caloric intake.  Twenty-five to thirty-five percent should come from protein intake, while carbs should only account for about five to ten percent of your calorie intake. And don’t forget that bone broth is an excellent source of protein. Not only that, bone broth helps you out when you’re adjusting to low-carb foods. Some of these benefits include helping with: Headaches Dizziness Sluggishness Nausea Oh, the wonders of sipping on bone broth! Health, beauty, and symptom-free benefits. Benefits of a Keto Diet Choosing a Keto Diet lifestyle may have benefits you haven’t even thought of. Did you know it can help enhance your mood and even protect the health of your brain? The Keto Low-Carb lifestyle promotes healthy weight loss by boosting your metabolism. It has even been credited with improving insulin levels in people with diabetes.  And what if I told you low-carb options help you improve your athletic endurance and performance as well? The Keto Diet can burn fat even while you’re in a resting state. Do you know of anything that can beat that? Benefits of the Low-Carb Lifestyle So how does it work? Sticking to low-carb foods forces your body to find its energy from stored fat. Think of it along the lines of fasting. Your body won’t be using food to create energy. While insulin and blood sugar levels remain low, sipping on my Keto Bone Broth will provide your body small amounts of carbs and calories, without causing these levels to spike. See what I mean about your body thinking it’s fasting? You’ll also enjoy increased energy levels, clear, glowing skin, and shedding those unwanted pounds. The Benefits of Brain Health Insulin Resistance Did you know going low-carb even has amazing brain benefits? While I mentioned insulin resistance before, let’s recap. Shoveling large amounts of carbs into your body wreaks havoc on your blood sugar levels. This causes your body to work overtime, producing an abundance of insulin. If you continue this way, your cells begin to build up a resistance to insulin. Eventually, your cells will reject the glucose and insulin being delivered. So, what makes this so scary? Diabetes. Obesity. Poor brain health. Insulin resistance lowers the blood sugar throughout your brain, including those areas susceptible to Alzheimer’s disease. Got your attention, didn’t I?  Epilepsy Let’s take a quick history break. In 1921, Dr. Russell Wilder created the Keto Diet to help treat epilepsy in children who were drug-resistant. Since most of the Keto Diet calories come from fat, it created an anti-seizure effect and benefit in these children. Pretty strong argument for brain health, wouldn’t you agree? So, what are my favorite low-carb foods to promote brain health and all-around health in general?  My 20 Favorite Low-Carb Options Coconut oil Coconut oil is a very healthy fat and provides metabolism benefits from medium-chain fatty acids. In other words, coconut oil helps increase your body’s fat-burning ability, reduces your appetite, and helps you lose unwanted belly fat. It’s a great cooking substitution for those of you who tend to grab the butter when you cook. Extra Virgin Olive Oil Extra Virgin Olive Oil is not only deemed the healthiest fat; it is also an antioxidant powerhouse. Full of anti-inflammatory compounds, it is known to help support heart health. Drizzle this healthy oil on your salads or use to sauté in place of that stick of butter. Chicken Chicken provides your body with an excellent amount of protein and nutrients. It makes a great addition to any low-carb recipes. If you’re on the low-carb Keto diet, you may want to choose the thighs or wings in order to fulfill your fat content intake. Turkey Add turkey to any of your low-carb recipes. You’ll definitely want to try my Slow-Cooker Low-Carb White Chicken Chili recipe. It’s super simple to whip up and leaves you full without the heavy feeling. Leafy Greens and Other Favorite Vegetables Did you know those dark leafy greens may help protect you against certain cancers? Rich in phytonutrients, spinach and broccoli make excellent low-carb food options. Don’t forget to add in collard greens and kale. You’ll also reap the benefits of: Vitamin C Vitamin K Vitamin A Improved bone health Improved eyesight Improve skin elasticity Reduced fine lines and wrinkles Improved heart health Improved brain function Increase in iron, benefiting the oxygen in your blood Mushrooms Mushrooms are another favorite of mine and are high in B vitamins, extremely low in carbs, and offer a great source of potassium. One of my favorite low-carb foods is my Wild Mushroom Soup, full of goodness for any time of year!    Delicious Cream of Wild Mushroom Soup Prep Time: 10 Minutes • Cook Time: 45 Minutes Makes eight 1-cup servings • Portions: 1 vegetable, 1/2 fat Ingredients Needed: 2 teaspoons ghee 1 cup finely chopped yellow onion 1/2 cup chopped celery 1/4 teaspoon ground red pepper 1 large clove garlic 6 ounces shiitake mushrooms, wiped clean (about 2 cups) 9 ounces cremini mushrooms, wiped clean (about 3 cups), divided 6 ounces white mushrooms, wiped clean (about 2 cups) 2 teaspoons fresh thyme or 1 teaspoon dried 1 teaspoon Celtic or pink Himalayan salt 1/2 teaspoon ground black pepper 6 cups Chicken Bone Broth or Beef Bone Broth 2/3 cup coconut milk  Directions: On medium-high heat, melt the ghee in a large pot. Add in the onion, celery, and red pepper. Cook while stirring frequently for approximately 4 minutes (or until your vegetables are soft). Add in your garlic and cook for roughly 30 seconds. Add in the shiitake mushrooms, 6 ounces (about 2 cups) of cremini, white mushrooms, thyme, salt, and black pepper. Continue to cook while stirring (for 7 to 10 minutes). The mushrooms should give off a liquid and begin to brown. Add in your broth and bring everything to a boil. Immediately reduce the heat to medium-low and simmer, uncovered. Stir occasionally, for about 15 minutes (or until the mushrooms are soft). Remove from the heat and add in the coconut milk and the remaining 3 ounces cremini mushrooms. Puree with a handheld immersion blender or in multiple batches in your blender or food processor. Return the mix to your pot and let it simmer for approximately 10 minutes. Season to your taste and serve! What vegetables are low-carb? Don’t forget to keep filling your body with a variety of vegetables. In order to metabolize your food and continue burning energy, you’ll need these vegetables for their nutrients. You’ll also be choosing foods packed with antioxidants, anti-inflammatories, and fiber.  Onions Onions not only provide amazing flavor to any recipe; they are also high in fiber and packed full of antioxidants and anti-inflammatory properties. Bell peppers Bell peppers are also incredibly high in fiber, carotene antioxidants, and Vitamin C. Asparagus Add asparagus to any low-carb diet meal.  Asparagus is rich in carotene antioxidants, folate, vitamin C, vitamin K, and fiber.  It is also one of the higher protein content veggies.   Carrots  Celery Carrots and celery are always a nutritious, low-carb addition to my bone broth or any healthy recipe. Eggplant  Eggplant is another favorite low-carb option and very high in fiber. If you’re an eggplant fan or need a reason to become one, try out this mouth-watering recipe:  Baba Ghanoush Eggplant Spread Prep time: 10 min • Cook time: 30 min • Yield: about 2 cups Ingredients Needed: 1 medium eggplant or about 4 Chinese eggplants ¼ cup tahini 1 ½ teaspoons salt Juice of ½ lemon, about 2 tablespoons or more 2 small cloves garlic 1 teaspoon cumin ¼ cup parsley leaves Directions: Preheat your oven to 450º F and line your baking pan with parchment paper. Prick the eggplants with a fork and bake for 20 to 30 minutes. It should be very soft and tender. When the eggplant has cooled, scrape out the flesh. You should have 1 ¾ to 2 cups. Add all the ingredients into your food processor and pulse until fully blended. Add your favorite seasonings to taste and serve.  If you’re a pasta lover, you may be wondering how you’ll survive a low-carb lifestyle without it. Trust me. These healthy alternatives are about to become your new favorite go-to foods!  Zucchini  Zucchini is a fabulously low-carb veggie with amazing pasta-substitute abilities! Making zucchini noodles, or zoodles, is just as fun as it is delicious. I even add yellow squash to the mix. Sauté with a bit of minced garlic, a touch of that healthy virgin olive oil, and you’ll have the perfect pasta substitute in no time. Puree your own low-carb tomato sauce and you’ll be in heaven. Need to cut back on your rice intake? No problem! In a matter of minutes, you’ll be enjoying a healthy, low-carb substitute. Cauliflower Using cauliflower florets sprinkled with your seasonings of choice, you’ll wonder why you’ve been filling up on rice this whole time. Here’s one of my favorite recipes for a fried rice version: Cauliflower “Fried Rice” Prep Time: 5 minutes • Cook Time: 10 minutes • Yield: 4 servings Ingredients Needed: 1 medium head cauliflower, cut into florets (about 4 cups) 1 tablespoon toasted sesame oil 4 scallions, very thinly sliced (whites and greens kept separate) 1 large carrot, finely chopped 2 cloves garlic, minced 2 eggs, beaten 3 tablespoons coconut aminos 1⁄2 cup mung bean sprouts Directions: Using your food processor, pulse the cauliflower florets until they resemble small grains of rice. In a large skillet, heat the oil over medium heat. Add in your scallion whites, carrots, and garlic. Stir-fry until fragrant (approximately 5 minutes). Add in the cauliflower and cook while stirring constantly until your cauliflower is tender. Don’t let it get mushy! This should only take about 5 minutes. Move the cauliflower mixture to the sides, while leaving the center clear. Add in the eggs and scramble until fully cooked (approximately 2 minutes). Stir everything together, then add in and stir the coconut aminos, scallion greens, and sprouts. Serve immediately and enjoy!  Now that I’ve loaded you up on low-carb diet faves, you’re ready to kick off your healthier lifestyle change. You’ll never run out of ideas with the endless low-carb meals and dessert recipes at your fingertips. Ready for a healthy start? Head over now to start planning your first meal and grab the resources you need for a healthy new you! Keep thinking Big and living BOLD!

Are you looking for a way to get back to the healthy, more energetic you that you used to be? I want you to know you're not alone. We all have busy lives; trying to juggle too many things at once, and sometimes our own health suffers. We become too busy to exercise, to get the proper amount of sleep, and to stick to a healthy diet when grabbing food on the go is so much more convenient. Trust me; I've been there too. In fact, the Cleanse and Reset was a plan I developed for myself to help get me back on track. The results were astonishing, and I knew I just had to share them. The Day I Crashed It was 2017, and I was running myself ragged. I was jumping from interviews to patients and squeezing everything else in between. I was neglecting my body and what it was trying to tell me. Long story short, my body had had it with the abuse. I found myself staring up at one of the flight attendants during another weekly coast-to-coast commute. As I drifted in and out, I remember wondering why I had been ignoring all the signs.  A Need to Cleanse and Reset When I took stock of what led up to that moment, I realized I hadn't felt myself for quite some time. Physically. Mentally. Emotionally. I was utterly exhausted and still pushing myself. I was running in so many different directions that I forgot to follow my own routines. My body was starved for rest and my usual healthy lifestyle, but I hadn't been listening. Everything about me was out of whack. I knew I needed something to cleanse and reset my hormones, metabolism, and overall health and wellness. Cleansing My Way Back to “ME” I had a dire need to create a quick, effective, low-stress cleanse to restore my body and mind. I was done feeling fatigued, putting on more weight, and seeing the dark circles and tired lines staring back at me in the mirror. I compiled everything I knew about cleansing my system, boosting my energy, getting rid of belly fat, and restoring a healthy glow to my skin. I began experimenting to find the cleanse that would restore my health. And you know what? I felt a change within days!  The Reset Button I had found a way to jump-start my body back on the right course. My tummy was already slimming. I could feel my usual perky self emerging. And that dreadful sluggish feeling I felt from the weight of all the stress was quickly lifting. I was shedding the unhealthy lifestyle I had somehow let myself get sucked into and emerging a restored ME! So, let me ask you — is your body trying to tell you something? Have you been ignoring all the signs and pushing yourself towards the edge? I challenge you to give me five days to show you how my Cleanse and Reset can restore the real you. In just five short days, you’ll feel better, look better, and be better. Let me show you how! Keep thinking Big and living BOLD!

Have you been feeling bloated, sluggish, and unmotivated? Do you find yourself having trouble sleeping, concentrating, or even enjoying life as much as you used to? Your body may be trying to tell you something, and it shouldn’t be ignored. Trust me. If you’re sitting there picking your brain, trying to remember the last time you truly felt good, it’s time to take action, my friend. Your body needs a five-day cleanse. A Lesson Learned the Hard Way It was 2017. I was traveling from coast to coast for interviews, appearances, launches, and seeing patients. I was managing to do it all! Or so I thought. What I wasn’t doing was practicing what I preach. Now if you’ve been with me a while, you know I’m one to walk the walk. But at this particular time in my life, I forgot to take care of ME; plain and simple. In the midst of all the running around, my body was crying out, but I wasn’t listening. In fact, it wasn’t until my body threw in the towel that I began to see all the signs I had ignored. Yep, my body gave out on me. If you happened to be on that flight wondering what all the commotion was; yes, that was me. There’s nothing like being in your seat in its upright position one moment, and on the floor, opening your eyes to a flight attendant above you the next. My body had spoken, and I was finally forced to listen. My Body Needed to Cleanse and Reset. Period. As I took a mental inventory of what could have led up to my grand appearance on the airplane’s floor, I began to have many ah-ha moments. I hadn’t felt like myself in quite some time. I’m a pretty upbeat, active person. The realization that I had lost my spunk and joy somewhere along the way was a red flag I’d somehow missed. I couldn’t recall the last time I had seen my reflection without the dark circles under my exhausted eyes. Or when my last regular workout was other than speed-walking to my next appointment. I had been running my body into the ground, and it had finally had enough. It was screaming for a reset, and I was in no shape to deny it one.  And the Five-Day Cleanse Was Born I put all my knowledge and experience to work to develop a plan. I needed a powerful and fast-acting cleanse that would flush out the toxins I had let take over. I was done feeling bloated and unhealthy. I wanted to bring back that radiant, youthful glow I used to have. I wanted to feel revived and happy once again. And I did! As I experimented with several ideas, I soon began to notice a drastic change. My stomach was slimming. My gut was behaving. My skin began to fill with color once again. The fog was lifting, and my mind and body felt rejuvenated. I felt like ME again! Is Your Body in Need of My Cleanse and Reset? Let me ask you a few questions. Be honest with yourself and really tune into what your body is trying to tell you. Do you wake up in the morning without feeling refreshed? Do you often have trouble sleeping? Do you find yourself battling fatigue? Have you been gaining weight easily? Do you find it difficult to get the weight off - especially belly fat? Does your skin lack the healthy glow it once had? Is your skin feeling dry? Are you noticing more fine lines and wrinkles? Have you been anxious? Unsatisfied? Disengaged from others?Has your gut been acting up? Do you find yourself sick more than usual? These are only a handful of questions I ask you to address in my new Cleanse and Reset book, but it should give you an idea of what your body is feeling. Did you answer many of these with a yes? If you did, then consider this your wakeup call! Don’t wait until you’re 35,000 feet in the air, wondering what you’re doing on the floor. My five-day cleanse is for you. If you answered with several yeses, it’s time to act now. Take control of your life again. It’s time to say goodbye to the belly fat, the exhaustion, the unhappiness. Imagine how much better you can feel in just five short days. The path back to the healthy, happy YOU is just ahead, and I’m going to help you get there. I’ll walk you through preparing your body for the cleanse and what you can expect each day. I’ve even prepared helpful tools and recipes to take the guesswork out of the equation for you. A Cleanse to Benefit Everyone You may be thinking to yourself that you don't need a cleanse and reset. You get in enough hours of sleep, eat well, exercise regularly, and enjoy life. But even if you are healthy and fit, you can still benefit from my cleanse and reset too. In fact, even after I finished my own five-day cleanse, I made it a point to return to the cleanse and reset four times a year. It helps give my body that extra boost of energy, slims me down, clears my mind, and gets rid of the toxins, so my body is functioning at full capacity, year-round. I don't do it because I feel like I'm headed towards a repeat of 2017. I do it because I know it's good for my body and it helps me feel rejuvenated. It tightens and brightens my skin. It takes care of any stubborn belly fat that may have crept back on. And it keeps my gut healthy and happy. So, for those of you that are already in tip-top shape, you're ahead of the game, and I applaud you. But trust me when I say you'll still benefit from this amazing five-day cleanse and your body will love you for pampering it. Don’t spend another day putting off your health and happiness. Ready for your five-day cleanse and transformation? Let’s get started! Keep thinking Big and living BOLD!

It’s no secret that your body is being exposed to a variety of toxins every single day. From foods to the air you breathe in, toxins are everywhere. While you can’t avoid them completely, you can certainly make conscious choices to help eliminate many of them. Keeping your body happy, healthy, and as toxin-free as possible is essential to being the best version of you. So how can you support your body’s natural cleansing system that is hard at work, protecting your cells from damaging toxins? Let’s take a look at some valuable tips you can start with today to help you begin the detox process. Natural Cleansing Abilities Your body has the incredible ability to reduce toxins, cleanse, and protect itself. This doesn’t give you a free pass to wreak havoc on your body and expect it to take care of the damage though. You still need to do your part to help your natural cleansing systems run as efficiently as possible. Without your efforts, your body cannot effectively do its job to help you be and look as healthy as possible. And I’m not talking about adding a random juice cleanse here and there and expecting them to do the work for you. Typical juice cleanses are very high in sugar and lack protein and  healthy fats your body needs. Instead, I’m talking about a healthy, conscious, regular cleansing effort, as well as daily support, that resets and restores your body. Daily Cleanse = Lifestyle Change When you're willing to devote yourself to a cleansing lifestyle change, your body will love you and reward you for it. By making this commitment, you’ll be helping it protect itself from cell damage and shed unwanted pounds, all while boosting its natural detox abilities. Sounds pretty good, right? Just look at some of the incredible benefits: Protection from hormone-related diseases, such as breast cancer Protection from memory loss Reduced pain and inflammation Reduced bouts of fatigue Reduced fine lines and wrinkles Creating Change While you can’t avoid every toxin, you CAN be cautious, educated, and proactive about limiting your body’s exposure to them. What better place to start than with what you’re eating and drinking? Your daily diet habits may be what is holding you back from having a well-tuned natural detox factory inside you. The Necessity of Filtered Water If water isn’t already a huge part of your daily routine, it’s time to make that change right now. Water helps flush out the toxins in your body and can also help you shed some unwanted weight by keeping you feeling full. And if you haven’t already invested in a quality water filter, you’ll want to add this to your list of changes as well. It’s important to remember that toxins still have the ability to sneak through our regulated filtration systems. Even these low doses of toxins can build up over time and be harmful to your body. So start practicing using filtered water when brewing your coffee, making tea, or cooking your meals. It’s always better to be proactive. Health risks from toxin build-up can include: Memory loss Prenatal growth and development issues Increased risk for various diseases, including: Cancer Heart Disease Impaired brain function Infertility So while you may be patting yourself on the back for getting in your full two liters of recommended water a day, you may be taking in a few little surprises you were unaware of. Wondering which toxins you could possibly be drinking? Take a look at a handful of them:  Lead Copper Aluminum Cadmium Pesticides Chlorine Acrylamide Bisphenol A (BPA) Not exactly what you imagine to be in your refreshing glass of water, is it? Detox with Food Choices Choosing your food wisely will reward you in the long run. Eating foods that are processed won’t deliver the healthy, detox benefits your body needs. Try sticking to a daily diet that is rich in whole foods instead of reaching for a quick processed snack or meal that won’t deliver the nutritional value your body needs. If you’re depriving yourself of these necessary vitamins and nutrients, your body can’t cleanse itself efficiently. When you make unhealthy food choices, you’re cramming your body with: Trans fats Artificial flavoring Artificial coloring Heavily refined oils Refined grains Refined sugars Artificial  Sweeteners Preservatives And what can all these toxins deliver? Inflammation Weight gain Fine lines and wrinkles High blood sugar Dull skin tone Increased insulin levels Increased risk for heart disease and type 2 diabetes Doesn’t paint a pretty picture, does it? So why burden your body with choices that are keeping you from being your best self? Why not fill your body with whole foods that work with your natural detox systems to keep you feeling your best? Try creating a diet full of: Vegetables Fruits Pasture-raised eggs Poultry Meat Foods to Pass On There are many other items you can and should do without. For instance, did you know that whole grains aren’t as good for you as you may think? While you’ve been conditioned to think you need whole grains in your diet, you are adding a ton of carbohydrates that are only causing harm to your system. Your spiked blood sugar levels tell your body to produce more insulin, while carbs also block anti-aging nutrients you would otherwise be getting from various foods. Grains also cause damage to your intestinal lining, leading to the possibility of leaky gut and toxins in your bloodstream. Most grains are also full of gluten and harmful to many. Gluten can lead to the onset of autoimmune disorders, arthritis, joint problems, and issues with the digestive system.  Going Organic Whole foods provide the antioxidants your body needs to prevent damage to your cells by toxins. And choosing organic options is a big bonus! You'll be reducing your exposure to the harmful effects of pesticides. Did you know that while the body can, in fact, metabolize and excrete some pesticides, it can also store it in your fat? Pesticides have been linked to various health issues involving infertility, gut, brain function, respiratory system, hormones, and your skin.  Organic is starting to sound like it's worth the extra expense, isn't it? And with favorites such as apples, grapes, and strawberries having the highest levels of pesticides, it may be worth looking into making that change. So which foods are among the lower end of the pesticide concentration level list? Try gravitating more towards avocados, onions, pineapple, broccoli, mushrooms, and cabbage. You can also try one of my favorite go-to detox foods. Incorporate one or two a day to really help get your cleansing systems to optimal performance: Bone Broth: Loaded with collagen, bone broth is always my number one go-to. Collagen is full of glycine. Glycine is your body’s superpower. As a powerful detoxifier, it is responsible for cleansing your cells, strengthening your immune system, and fighting inflammation. Easy to see why bone broth rich in collagen would be my number one choice, right? Seaweed: Alginate, found in seaweed, is known to absorb the toxins within your digestive tract. It is also packed full of minerals that help rid your body of toxins. Curcumin: Found in turmeric, curcumin is a known anti-inflammatory and antioxidant. It has been credited with supporting weight loss, reducing your risk of certain cancers, and helping improve memory in patients with Alzheimer's. Apples: Did you know that apples help rid your body of heavy metals? Even more reason to have an apple a day! Cilantro: Also known as the leaves of the coriander plant, cilantro can help reduce your body’s absorption of lead. The coriander seeds offer the benefit of boosting your body’s natural detox abilities. Pretty powerful! Kale, Cabbage, and Brussels Sprouts: Just to name a few, these veggies work best when eaten raw and are known to help detox your body by forming molecules that fight off cancer. Happy, Healthy Gut I often talk about a happy gut and this is a perfect example of its importance. When your gut is inflamed and the intestinal lining is weakened, you’re at risk of toxins passing or leaking through to your bloodstream. Luckily, bone broth is packed with collagen and nutrients perfect for healing a compromised gut. And a happy gut helps support your natural cleansing systems at work. By creating a daily bone broth diet full of rich collagen, you’re arming your body with the tools it needs to heal and protect. When your gut is happy, your body can be effectively working to detox and burn fat.  Healthy Inspiration You know I’m all about sharing my favorite foods and recipes to help get you started in the right direction. There’s just nothing quite like the amazing powers of bone broth recipes, rich in collagen, to help your body detox, heal, and slow the signs of aging. Golden Bone Broth No matter what season it is, I love soup. It’s filling, nutritious, and full of the benefits I know my body needs. And the best part? You guessed it — bone broth loaded with collagen! It happens to be full of glycine; an amino acid which helps your liver cleanse your body of toxins.  But this particular favorite of mine also has the added benefits of turmeric; a powerful anti-inflammatory with a variety of health benefits and healing properties for the whole body. Paired together, you get a yummy bowl of health benefits. Add in a few of your favorite detox-worthy vegetables and you’ve got the makings of a soup that can heal, cleanse, strengthen, and firm. Here’s what you’ll need to prepare 1 serving of soup: 8 ounces of Bone Broth or my Collagen Broth To Go 1/4 to 1/3 cup of coconut milk 1/2 tsp ground turmeric powder or 1 1/2 tsp fresh ground turmeric 1/4 tsp salt 1/4 tsp pepper 1/4 tsp garlic powder or 1 clove of garlic *If you’ve chosen to make your bone broth using the Collagen To Go, add in your favorite veggies Directions: Add all of your ingredients to a small pot and heat on medium until the bone broth reaches a slight rolling boil. Cool and enjoy! The Celebrity Challenge Are you in need of just a bit more motivation to take the leap into a daily cleansing lifestyle? How about a 21-Day Detox challenge that will have you looking and feeling better on the inside and out? I’m talking about a jumpstart that helps celebs feel and stay healthy, glowing, energetic, and fit. With my Bone Broth Diet Cookbook to guide you through this amazing detox, you’ll learn how the celebs keep the weight off and reap the benefits that collagen-rich bone broth recipes have to offer. And my original bone broth is so easy to make. Once you’ve prepared all your ingredients, you can simply set it and forget it in your crockpot for six to twelve hours. Ingredients: 2 unpeeled carrots 2 stalks of celery, chopped 1 medium onion, chopped 3 cloves of garlic 3 ½ pounds of grass-fed beef bones or 2 pounds of raw chicken bones 2 teaspoons of kosher salt 2 tablespoons of apple cider vinegar Be sure to add enough water to your crockpot to cover all your ingredients about an inch. You’ll want to skim your broth occasionally, then pour it through a very fine strainer once it is finished. Add additional seasoning to your desired taste and enjoy! What’s even better is being able to freeze any extra broth for up to three months. Perfect for batch cooking. Follow these simple directions and you’ll be sipping tasty collagen goodness in no time.  Making these changes will be a rewarding accomplishment with life-long benefits. Switching your food choices to detox-friendly selections and filling your body with a superfood such as collagen will help restore the nutrients your cells need. While restoring elasticity, a healthy glow, and bringing healing throughout your body, you’ll be on your way to a healthier lifestyle. Let’s get started!

Everyone’s talking about collagen these days and for a good reason. It isn’t just the latest fad in skincare or the next “it” supplement on the shelf. Collagen is vital to your body, and you may not realize just how much it does for you. Unfortunately, your body begins to drastically slow down the production of this important protein in your twenties. Yikes! So why is it so important, and what can you do to make sure you have enough? I’m glad you asked! What Does It Do for Me? Collagen is essential to your bones and connective tissues. It supports your skin’s elasticity and youthful appearance by battling fine lines, wrinkles, and gifting you with a healthy glow. Muscles function is supported, while a healthy digestive system is also on the list of pros. You’ll also be getting its incredible anti-inflammatory properties which have done wonders for many suffering from arthritis. The power to relieve joint pain by promoting cartilage tissue and its ability to support heart health are also among the many wonderful benefits it can provide. Collagen is known to support your immune system and helps heal the damage that can be done by various toxins. With so many wonderful benefits, maintaining this essential protein should be near the top of your list, wouldn’t you agree? What Can I Do? While there are several things you can do to help replenish the collagen levels in your body, I’m excited to introduce you to my new Flavorless Complete Collagen Protein. It’s the simplest way for you to ensure your body is getting the protein it needs on a daily basis. What’s so amazing about this flavorless peptide powder? It can be added to ANYTHING!  That’s right - help out those skin cells and strengthen your soft tissues by adding a scoop… in your morning coffee or tea into your yogurt or juice to your glass of wine or cocktail Love to bake? Toss in a heaping scoop to any of your favorite recipes and reap the rewards without a hint of flavor to interfere with your baked goods.  If you need a bit of inspiration, I have plenty of yummy recipes for you to start with. Imagine the good you’ll be doing your body with the extra collagen added to these delicious recipes! And you know many of them include my favorite go-to bone broth. The Extra Benefits Our Flavorless powder is made of pure beef protein, easy for your body to digest, and highly concentrated and is the perfect alternative to whey protein. Aside from being incredibly easy and versatile to incorporate into your daily routine, this clean protein offers a number of other wonderful benefits, including: Keto-Friendly Non-GMO Grass-Fed Collagen Protein Dairy Free Gluten Free Soy Free Adding this simple step to your normal routine will also promote healthy, lustrous hair, strong nails, and support your weight loss goals. Who could pass up these benefits? With a solution so simple, there’s no reason your body should be missing out on its daily dose of collagen. Order your Flavorless Collagen Protein today! Dr. Kellyann’s Complete Collagen Protein Recipes To Try PROTEIN CREPES 1 scoop Dr. Dr. Kellyann's Complete Collagen Protein  2 whole eggs  1 tsp vanilla extract  Optional - fruit, honey, chocolate  Directions: Place a non stick skillet over medium high heat. In a bowl combine eggs, collagen protein powder and vanilla extract. Whisk until powder is dissolved.  Scoop about 1⁄2 of the mixture (if using an 8" pan) or 1/3 of the mix if using a smaller pan, into the pan and rotate pan around so the batter spreads thin. Cook until the bottom is lightly browned and flip it over to cook through.  Top with your favorite fruit, or drizzle with melted chocolate or honey!  KETO COFFEE  1 scoop Dr. Kellyann's Complete Collagen Protein  ½ cup unsweetend almond milk  1 packet Dr. Kellyann's Collagen Coffee 1⁄2 tsp cinnamon 8oz hot water  1 tbs coconut oil, MCT oil, or butter  Directions: Dissolve Collagen Coffee into hot water, use a large blender to combine all the ingredients. IMPORTANT: Ensure that your blender has plenty of room for the heat to expand to avoid combustion.  CHOCOLATE COCONUT ENERGY BITES  1 scoop Dr. Kellyann's Complete Collagen Protein  2 tbs cacao powder  1 tbs ground coconut  2 tbs coconut oil, melted  2 tbs almond butter  Directions: Add all ingredients into a bowl and mix well using fork. Roll into balls. Optionally roll and coat balls with cacao powder or coconut flakes. Put in fridge for 30 minutes to form, then enjoy! COCONUT VANILLA TURMERIC FAT BOMBS  1 scoop Dr. Kellyann's Complete Collagen Protein  1⁄4 cup unsweetened coconut flakes, plus extra to garnish  1⁄4 teaspoon ground turmeric  1⁄4 teaspoon ground ginger  1 tablespoon filtered water  1-2 tsp of vanilla extract  1 packet Dr. Kellyann's Collagen Shake in Vanilla Almond Directions: Place dry  ingredients into food processor. Blend until well mixed and crumbled. Add water to food processor. Mix until dough forms. Form five small balls out of the dough and roll in coconut flakes. Refrigerate for at least 30 minutes, and enjoy! Order Complete Collagen Protein and have more recipes delivered to your inbox.

Summer is a time for vacations, barbeques, and fun in the sun! But it’s also a time when you may be more tempted to stray from your healthy habits. Or you may not have easy access to the foods you’ve committed to. You may also be a bit more inclined to slack off on your skincare routines and spend a little too much time laying in the sun. So how can you avoid the extra pounds you’ve been working so hard to get rid of? What can you do to prevent aging skin while still enjoying time in the sun? Follow some of my helpful tips to stay healthy during the summer. Fighting the Food Temptations We’ve all been guilty of indulging, and summertime can make it tough to stay true to your health routine. I get it! It’s the time for gatherings and pool parties. The smell of burgers on the grill, lemonade and margarita pitchers to beat the heat; it can be tough trying not to give in. So how do you avoid temptation and still join in on the summer festivities? Be the Gracious Guest Call up the host and offer to bring a dish or two! Chances are, they’ll appreciate the extra help, and you get to be in control of what goes into your dishes. One of my favorites, and dare I say a favorite at gatherings, is my Spinach Salad with Pomegranate Vinaigrette Dressing. Not only is this a tasty and refreshing addition to any summer get together, but it's also packed full of amazing health benefits. Did you know that pomegranates help fight free radical damage? They also contain a super-nutrient which may help your body preserve more collagen. And you know how important collagen is after you’ve reached your early twenties! The two nutrients, beta-carotene and lutein — found in spinach — are extremely beneficial to your skin’s elasticity. Adding walnuts to your salad will provide one of the richest sources of Omega 3 you can find, while you’ll also be getting anti-aging benefits from the olive oil and avocados. That’s pretty impressive for a quick summer salad. Try this mouth-watering recipe: Prep time: 20 minutes • Yield: 4 servings • Portions 1 vegetable, 2 fat Ingredients: Pomegranate Vinaigrette ¼ cup cold pressed pomegranate juice 2 tablespoons pomegranate vinegar* 1 teaspoon pure maple syrup ½ teaspoon coarse Dijon mustard 1 medium shallot, minced finely ¾ teaspoon Celtic or pink Himalayan salt ¼ teaspoon black pepper ¼ cup olive oil Salad: 8 cups baby spinach ½ small red onion, thinly sliced ¼ cup walnut pieces, toasted ¼ cup pomegranate arils ½ avocado, sliced ¼ cup goat cheese crumbled (optional for 80/20 plan) Directions: Combine pomegranate juice and vinegar, maple syrup, shallot, salt, and pepper and whisk together. Slowly drizzle in olive oil while continuing to whisk. Toss together salad ingredients and serve with dressing. *Note: Don’t have pomegranate vinegar? No problem. A good quality red wine vinegar can be easily substituted. Now imagine the look on everyone’s face when you tell them the fancy summer cocktail you brought over can actually help them burn fat, fight wrinkles, and heal their gut! And when they grin in disbelief, whip up a batch of one these seven fabulous bone broth cocktails while you fill them in on what bone broth has done for you! Try out one of my favorites – a new twist on a Bloody Mary: Prep Time: 5 min • Yield: two (2) 9-ounce servings Ingredients: 1 cup Beef Bone Broth or Beef Collagen Broth™ 1 cup organic tomato or vegetable juice 1 tablespoon freshly squeezed lime juice ½ teaspoon Worcestershire sauce ½ teaspoon Tabasco or your favorite hot sauce ¼ teaspoon prepared horseradish, or more to taste Dash freshly ground pepper  Dash Celtic or Pink Himalayan salt if juice is salt-free 2 ounces potato vodka Beef Bone Broth or Beef Collagen Broth™ ice cubes or regular ice cubes Cooked bacon strips, celery stalks, cooked shrimp, Spanish olives, or lime wedges for garnish Directions: Combine all ingredients in a pitcher or drink shaker. Pour into two tall glasses. Add additional ice if desired and garnish with your choice of garnishes. *Variation: Bloody Maria: Substitute Patron tequila for vodka and add ¼ to ½ teaspoon sauce from canned chipotle in adobo. This adds a smoky, hotter taste to your yummy cocktail. You can even use bone broth in your Keto diet recipes for added benefits. The possibilities are endless, so don’t cancel those barbeque plans because you’re worried about what you can eat. Plan to Eat at Home If you're attending a gathering where bringing your own food isn't an option, plan ahead by eating before you go. Fill up with healthy, filling foods that will curb those cravings. Choosing plenty of veggies and foods high in protein will help you feel satisfied and give you great energy for your outing too.  Too early to eat before you go? This is the perfect time to pour yourself some bone broth to-go! You’ll get in all the nutrients and collagen your body needs, while sipping on bone broth keeps you full and less likely to be tempted by unhealthy dips and sugary desserts. Then while you’re there, choose your foods carefully, or simply eat when you get home. On the Road Summer plans don’t need to be an excuse for compromising your healthier lifestyle you’ve worked so hard on. Planning ahead is always the key. Pack your own healthy snacks that are perfect for the car. Set aside a snack batch day and prepare several of your favorites that you can easily store, then grab and go on your travel day. One of my go-to snacks is the Paleo Tropical Trail Mix. Whether you make it with or without the chocolate, it’s an energy treat that will satisfy your cravings and is so simple to throw together. Prep time: 10 min • Cook time: 10 min • Yield: about 4 ½ cups Ingredients 2 ½ cups coconut chips 1 cup dark chocolate chunks or chips 1 cup dried pineapple chunks 1 cup macadamia nuts 1 cup almonds Directions Preheat oven to 350º F. Spread coconut out evenly on a sheet pan and bake for 8 – 10 minutes until it begins to brown. Remove and let cool. Mix together all ingredients except coconut. When coconut is cool, toss into the mix. Store in a sealed container. Short on time or just prefer a little less fuss? Grab one of my many pre-measured, individually packaged snack or meal options full of collagen, antioxidants, and nutrients. From Chocolate Coconut Collagen Fiber Bars to Collagen Broth To Go, you’ll be ready with your travel packs when healthy options aren’t readily available. Soup Anyone? Another summer tip I often share takes some people by surprise –  the power of summer soup. Yep, it’s perfect even in the summer heat. Soup can leave you feeling full without giving you that tired, heavy feeling. In fact, soup will leave your stomach so satisfied, you’ll end up eating up to 20% less than you normally do. Think of it as a slimming summer soup routine. There are so many amazing recipes you can experiment with that will give you the nutrients your body needs. It’s also another perfect way for you to get more bone broth into your diet. You’ll be restoring collagen and helping reverse the signs of aging by restoring your skin’s elasticity, fighting off fine lines, wrinkles, and brightening dull skin. Need a little inspiration? Try this delicious Avocado Soup with Smokey Chipotle Adobo recipe: Prep time: 20 mins • Yield: 4 servings Ingredients ½ tablespoon ghee or pasture-raised butter 1 medium onion, diced  1 clove garlic, minced  ½ - 1 chipotle pepper in adobo sauce (available in the Hispanic section of most supermarkets) 3 cups homemade chicken broth, Dr. Kellyannʼs SLIM® Chicken Bone Broth or Dr. Kellyannʼs SLIM® Collagen Broth ½ teaspoon salt (optional, depending on the saltiness of chicken stock) 2 ripe avocados, peeled and cut into chunks 1 cup full-fat canned coconut milk ¼ cup freshly squeezed lime juice ½ cup cilantro leaves (reserve a few leaves for garnish) 1 tomato diced for garnish 1 to 2 scallions sliced for garnish Directions: Put ghee/butter in a saucepan on medium heat, add onions and sauté until soft and clear, but not browned. Add garlic and chipotle in adobo and stir; do not let garlic brown. Add broth and avocados and bring to a low simmer for 10 minutes to let flavors meld. In a blender combine avocado mixture with coconut milk, lime juice, and cilantro and blend until smooth and creamy. Refrigerate for at least 2 hours or until well chilled. Garnish with cilantro leaves, tomatoes, and scallions. Note: Hot liquids in a blender will expand and release steam; use caution when blending hot liquids.  Take a look at more of my favorite light summer soup recipes. You’re bound to find a few you’ll love.  Skincare in the Summer There are many misconceptions out there about exposing your skin to the sun. We are warned to stay covered up. Warned to lather on the highest SPF level we can get our hands on. We are conditioned to fear the rays because of cancer and horrible early aging signs. But we're also told we need to be in the sun to boost our levels of vitamin D. So what’s with all the confusion? With the extra sun you’ll be soaking up this summer, I know you take care of your skin the best you can. This doesn’t mean you need to shy away from the sun altogether, though. In fact, getting your vitamin D can fight depression by increasing serotonin levels, which help regulate your mood. It has also been known to help prevent diabetes and lower your risk of heart attacks. Vitamin D is even linked to cancer prevention and weight loss. These are all wonderful reasons to allow yourself to enjoy some time in the sun. So why are we so determined to hide from it? While many practice layering on their sunscreen outdoors, it’s preventing your skin from making vitamin D. And not all sunscreen is good for your skin anyway. When you think about the number of chemicals that go into a bottle of sunscreen, is it that difficult to see why it may not be a healthy choice? Have you heard that research shows roughly 80% of sunscreen purchased in the US does not actually protect your skin against UVA rays as it claims? According to the FDA, SPF 50 and above don't offer the extra protection they claim to. Covering up in the sun with umbrellas and clothing will also create a barrier that prevents your body from making the levels of vitamin D it needs. So what’s considered a safe and healthy amount of sun exposure? Try spending thirty minutes outside every day. Allow your skin to be exposed – no sunscreen, no extra clothing to shield you completely from the sunlight. This amount of sunlight moderation lets your body naturally restore vitamin D and is completely safe. If you're smart about your time in the sun, you'll be perfectly safe and reward your body with its amazing benefits. Following a few more helpful tips will help you stay healthy in the sunlight this summer: Wear sunscreen if you plan to be in the sun longer than thirty minutes. Focus more on the ingredients in your sunscreen rather than its SPF number. Try to buy organic sunscreens to limit your skin’s exposure to harsh chemicals. So don’t shy away from the sun this summer! Instead, make smart decisions that allow your body to soak in the rays and enjoy your time outdoors. While I do understand it’s a tough habit to change, there are a few additional things you can do to make sure your skin is ready for the sun. Adding these items to your daily diet can provide added protection: Collagen: strengthens your skin and provides resistance to fine lines and wrinkles. Dark, leafy greens: packed full of phytonutrients, which may help protect you from cancer. Coconut oil: contains lauric acid, which helps build strong skin cells starting from the inside out. Blueberries: full of antioxidants and provides protection from aging signs due to sun exposure. So as you make those summertime plans, just remember to make wise, healthy, and informed choices. Creating and maintaining a healthier lifestyle doesn’t have to be a chore.  Find the recipes that will carry you through the next few months, fill your body with the nutrients it needs, and enjoy your summer! Keep thinking Big and living BOLD!

Protein is an essential nutrient found in food. When you eat foods with protein, your gut breaks it down into tiny pieces. And these tiny pieces of protein are called amino acids. They’re essentially the smallest unit of protein. And the role of amino acids should not be underestimated! What are the key roles of amino acids? Amino acids are used to build new proteins. Essentially, your body reassembles them into larger molecules according to the code stored within your DNA. And many of these proteins then provide structure to your cells, tissues, organs, muscles, skin, and hair. Without them, you would simply be a blob. Seriously! But amino acids are also precursors to enzymes. This means without amino acids, no metabolic reactions would occur. And by metabolic reactions I’m talking about making energy and burning fat among many others. In addition, amino acids are precursors to neurotransmitters. So without amino acids, there’d be no chemical signals to regulate your appetite, mood, sleep, and heart rate to name a few. Further, proteins are necessary for the production of antibodies–vital components of your immune system. Amino acids can also have an anti-inflammatory effect as well as prevent oxidative stress, which leads to premature aging. I hope you get the point. Amino acids are one of the major components of human life. Without them, we wouldn’t exist. And we need a sufficient amount not only to survive, but to thrive. What amino acids must be in your diet? There are many amino acids. But generally about 19 to 22 that are commonly discussed. Some within this bunch are some that are considered to be “essential” amino acids. This means your body cannot make them and you must get the amino acids from food.  What are the “essential” amino acids? Lysine Leucine Valine Threonine Tryptophan Isoleucine Phenylalanine Methionine Histidine Your body can synthesize the remaining amino acids. However, some are often referred to as “conditionally essential.” Meaning that in some circumstances your body may not be able to make sufficient quantities. Especially when the body is stressed in one way or another, which is sadly all too common in our fast-paced world with our Standard American Diet (a.k.a. processed food diet). What are the conditionally essential amino acids?  Proline Glycine Glutamine Tyrosine Arginine Cysteine What are the non-essential amino acids? Serine Glutamic acid Asparagine Alanine Aspartic acid Sources of essential amino acids in food Proteins that your body breaks down into amino acids are found in both plant and animal foods. In general, animal foods are considered “complete” proteins because they contain all essential amino acids. Animal foods are the best sources of essential amino acids. And plant proteins are often referred to as “incomplete” because they are missing an essential amino acid or two. Plant proteins are found in nuts, seeds, legumes (beans and lentils), and whole grains (i.e., oats and quinoa).  Healthy sources of animal proteins include wild fish and pasture-raised meat and poultry. Bone broth and collagen protein powder are also two excellent sources of amino acids. Especially because the proteins are already broken down into smaller pieces, which makes it easier to digest. It’s also worth noting that bone broth and collagen powders are especially rich in glycine and proline–two of the conditionally essential amino acids. This is important for several reasons. First, most people eat mostly muscle meat, which is a low source of these conditionally essential amino acids. So supplementing your diet with bone broth and collagen protein is a great way to ensure you get a good variety of all the sources of amino acids your body needs. Second, glycine and proline are great for healing your gut. And third, because glycine and proline are the key building blocks of collagen, using them as a source of amino acids helps your body strengthen and build new collagen. This means healthier joints, firmer skin, and stronger hair and nails. Yes, please! Protein digestion as a source of amino acids There are many factors at play when it comes to digesting protein and successfully breaking it down into a source of amino acids for your body. And a lot rides on the health of your gut. This means if your gut is sick, it might be difficult for your body to fully digest protein and give your body the amino acids it needs. In this case, it’s best to eat proteins that are already partially broken down such as those found in slow cooked meats, bone broth, and collagen protein powders. Soups, stews, and smoothies with healthy proteins are also good choices to use as a source of amino acids. In addition, it’s always important to thoroughly chew your food. First, it’s easier for your body to digest smaller pieces of food than larger chunks. Second, the process of chewing gets your digestive juices flowing. This includes your stomach acid, which is absolutely necessary for protein digestion. Ironically, many people take antacids to reduce the production of stomach acid in an effort to treat heartburn and reflux. But in most cases, the problem isn’t high amounts of stomach acid. Usually, the level of stomach acid is too low. And in this state, foods can be difficult to digest. They then sit in your stomach too long and travel back up the pipe. This means taking antacids may be just adding fuel to the fire and could potentially lead to amino acid deficiencies. How to use supplements as a source of amino acids? There’s a lot of buzz about using supplements as a source of amino acids. Some argue that taking them before or after a workout helps build more muscle. This may be true, but this is not without risks. Plus, if you’re eating a whole foods diet (such as my 21-Day Bone Broth Diet or 10-Day Belly Slimdown), that should be the main source of amino acids your body needs. Especially because both of these plans focus on nutrient rich foods as well as help you heal your gut and lose weight simultaneously. In general, I don’t recommend using supplements as a source of individual amino acids. There may be a time and place for this, but if so, I believe it should be done with the help of a professional. Otherwise, you may cause more harm than good as well as waste a bunch of money. Why are amino acids so important? Amino acids are a slice of life. They’re necessary for almost every structure and function within your body. And eating healthy, clean sources of protein regularly should supply you with all the amino acids you need. But keep in mind your body also needs an abundance of other nutrients. Including many that work synergistically with amino acids. So don’t skimp on the colorful fruits and veggies and healthy fats. Keep it real and balanced! Keep thinking Big and living BOLD!

How to Make a Healthy Meal Replacement Shake More and more people have been asking if they can substitute a shake for a meal. I hear you! And my answer is… Yes! You can substitute a collagen shake for a meal IF you follow the proper portions. The cornerstone of both The 10-Day Belly Slimdown and the Bone Broth Diet is highly nutritious foods in the proper proportions. While most people look forward to their Bone Broth Diet meals or their 10-Day SLIM Plate Meal, we all have those days--days when we just don’t want to cook! Luckily, my portions are super simple to follow and if you have my books you can see the portions I suggest for a meal are almost identical to portions I suggest for the perfect shake. While I wouldn’t recommend you replace EVERY meal with a collagen shake, here’s why I think it’s not a bad swap now and then. A perfect meal on either of my diet plans is filled with fat-burning, wrinkle-blasting foods—a delicious protein, a serving of healthy fat, a rich supply of non-starchy veggies, and an occasional serving of fruit. Now, think about this: These are the exact same ingredients, in the same portions, that you’ll find in my collagen shake recipes. These shakes feature lean collagen protein; a healthy fat; two handfuls of a non-starchy veggies; and a closed handful of berries to add a touch of sweetness. So a collagen shake is a perfect “swap” for any meal. Breakfast: Whip up a shake in the morning for a super-quick, easy, and nutritious Bone Broth Diet-compliant breakfast. Lunch: Pack a shake to go, for an office lunch that works with either my Bone Broth Diet or my 10-Day Belly Slimdown. Dinner: If you’ve had a busy day and don't feel like cooking, make a dinner shake—compliant with both my Bone Broth Diet and my 10-Day Belly Slimdown. I can’t tell you how freeing it is to have a delicious meal at my fingertips in minutes, especially when life gets hectic. It takes SO much of the pressure out of staying slim and healthy. So next time it’s mealtime and you don’t feel like cooking, go ahead and reach for a glass instead of a plate! Keep thinking Big and living BOLD!

Intermittent fasting is my secret weapon for fast (and safe) weight loss. Not only is it a practical way to reduce your calorie intake and blast belly fat, but it also gives your digestive system a much needed break and reduces inflammation among many other wonderful things. However, the concept of going without food for a 10, 16, or even 24 hour period may seem a bit scary. But I assure you, there’s nothing to fear! Intermittent fasting is safe, effective, and super simple if you follow the tips below: Plan your fasting days and schedule ahead. There are two types of intermittent fasting. The first involves fasting for an entire 24 hour period a few times a week. In this case, you should schedule fasting on your least stressful and hectic days of the week. For example, consider social gatherings as well as personal and professional commitments. And note that your fasting days may change from week to week, which is perfectly ok. It’s also worth noting that 24 hours doesn’t mean you can’t eat at all during your waking hours. For example, you could eat dinner at 6:00 PM and then fast until 6:00 PM the following day. This way you won’t go to bed hungry. And a majority of your fast will occur while you’re sleeping. Now, the second type of intermittent fasting occurs every day. And it involves eating during an eight hour window (e.g. 12:00 PM to 8:00 PM) and fasting for the remaining 16 hours of the day. Thus, it’s important to pick an eating schedule that works best for you. I typically recommend starting with skipping breakfast. If hunger or cravings strike, load up on bone broth. If you’re not used to fasting, your body may take some time to adjust. Which is why I always recommend having a batch of bone broth ready to go. And to sip on it if and when the need arises. Because bone broth is packed with easily absorbable proteins (a.k.a. amino acids) and minerals that satisfy your hunger and ward off cravings–without spiking your blood sugar or burdening your digestive system. Add collagen to your morning coffee or tea. During your mini-fast, it’s important to stay hydrated. This means drinking plenty of filtered water. However, black coffee or unsweetened tea are also fair game. And adding collagen to either one can make getting through a morning fast much easier. Because collagen offers similar benefits to bone broth. Take advantage of technology. Tracking your progress is very effective. You can go the old-fashioned route and use a journal. However, there are also some great apps available, such as Vora and Zero, that make tracking your fasting hours a breeze. Stay calm. Your body is designed to burn fat in the absence of food. That’s how our ancestors survived when food was scarce. This means you won’t starve. I promise! But, nevertheless, if you start to feel nervous or shaky, you can always reach for bone broth or tea as I’ve previously mentioned. They both having a calming effect. I also recommend taking Epsom salt baths to boost your magnesium and promote relaxation. Meditation, gentle yoga, and nature walks are also high on my list. Because they all take your mind off of eating as well as promote wellness in many other ways. Plan your “break” fast ahead of time. While you’ll be burning excess body fat during your fast, you’ll gain it all back if you binge once your fast is over. Thus, I can’t emphasize enough the importance of having nutrient rich meals on deck and ready to go. This means incorporating meal planning and prepping into your weekly rituals. So what does a “break” fast meal look like? Well, processed junk food is off the table, but you’ll be happy to know your options are far from bland or boring. In fact, my new book–The 10-Day Belly Slimdown–is full of simple recipes for delicious and filling shakes and meals that are perfect for breaking your fast. How does a thick-and-creamy chocolate mint shake or chicken with creamy cilantro sauce sound? These meals all contain the perfect combination of protein, veggies, and healthy fat to satisfy your palate and keep you satisfied until your next meal. And, my new book even discusses how to prep these meals ahead of time to guarantee your success. To Sum it Up… Intermittent fasting is one of the most EFFECTIVE approaches to FAST weight loss. But, if you find it a little daunting, be sure to follow the tips I’ve outlined above. I’m confident they will make intermittent fasting approachable as well as easy to follow. Keep thinking Big and living BOLD!

As a weight-loss expert, I know that some of the most powerful weight-loss strategies are the simplest ones. And here’s one of my favorites: Swap out a meal for a shake each day. This is a quick and easy swap to make, and it’s pure weight-loss magic. In fact, it’s a cornerstone of my new 10-Day Belly Slimdown plan. The key to this swap is to be smart about what you put in your collagen shake recipes. The biggest mistake people make is to add a big dose of fruit, loading their shakes with carbs and calories. That’s a prescription for weight gain, not weight loss. Another misstep is to go low-fat or fat-free. Your body needs healthy fats to burn fat, as well as to absorb nutrients that keep your metabolism humming. What’s more, cutting down too far on fats leads to cravings, which in turn lead to more belly pounds. Luckily, it’s easy to tweak your collagen shake recipe to turn it into a super fat-burner. Here are the ingredients I use to make the perfect, belly-fat-blasting shake:   What ingredients should I add to my collagen shake?  Add collagen powder to your collagen shake.  This heals your GI tract and makes a leaky gut rock-solid, lowering the inflammation that makes you fat and sick. (Bonus: It also erases wrinkles and helps to heal aching joints!) A healthy fat should be added to your collagen shake. You can use any one of these: One tablespoon of coconut oil, avocado oil, walnut oil, or almond butter One-third to one-half can of full-fat coconut milk One-quarter to one-half of an avocado Eight ounces carrageenan-free almond milk One closed handful of coconut chips 4 teaspoons chia seeds, 2 tablespoons hemp seeds, or 2 tablespoons ground flaxseed My favorite fruit to add to a collagen shake is blueberries. These are lower in sugar than most fruits, and they’re packed with fat-burning, skin-firming nutrients. Stick to a single closed handful. Stuff your collagen shake with green, leafy veggies. My favorite is spinach, which is tasteless and adds a big boost of nutrition. Kale, watercress, and Swiss chard work well, too. PLUS: Leafy greens and blueberries keep you young and happy! Add herbs and spices to your collagen shake. Spices like turmeric, cayenne, cinnamon, ginger, and cumin can take your fat-burning to a higher level. Parsley, basil, and other herbs add a hefty dose of phytonutrients. Use Monk fruit sweetener or Stevia if you want a sweet kick to your collagen shake.  These are great choices if you want a little extra shot of sweetness—and the mogrosides in monk fruit may help lower blood glucose, improve blood lipids, and reduce oxidative stress (damage to cells caused by free radicals). Add these superfoods to your collagen protein shakes, and they’ll turbo-charge your weight loss and make you younger and healthier all over. To get you started on your slimming shake swap-out, here’s a recipe from my new book, The 10-Day Belly Slimdown. “HOT” CHOCOLATE SHAKE PREP TIME: 3 MIN. | YIELD: 1 SERVING 1 cup water or unsweetened coconut milk (not canned) 1 scoop Chocolate Bone Broth Protein or 1 packet Collagen Cocoa   Pinch or two of ground cinnamon Pinch of cayenne pepper Pinch of chili powder (optional) 2 handfuls of leafy greens (watercress, kale, spinach, Swiss chard, etc.) 1 tablespoon avocado oil Ice (optional; add to blender or pour shake over ice) Monk fruit sweetener or stevia for additional sweetness (optional) Pour the liquids into a blender, then add all the other ingredients. Blend until smooth and serve. Enjoy! Keep thinking Big and living BOLD!