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Are you ready to step into summer feeling refreshed from the inside out? If you want to shed a few extra pounds, support your health, and feel fantastic, you've come to the right place! Detox diets and cleanses are popular ways to rid the body of toxins that can bog you down and make you feel sluggish. Cleansing is a fabulous way to give your body a fresh start, flush out toxins, and support your digestion. And the best part? It doesn't have to be bland or tasteless! There are plenty of yummy and satisfying foods that you can enjoy while still reaping the benefits of a full-body detox. Read on to learn more about the different cleanses. Let's get glowing! What Is a Cleanse? A cleanse is a diet or program designed to aid in weight loss and support digestion. It involves consuming certain nutrient-dense foods or detox waters for a specific time to flush toxin buildup from the body and support wellness. Many people use cleanses to jumpstart a healthier diet or help break unhealthy eating habits. While there are many different types of cleanses, they generally aim to reduce the amount of processed or unhealthy foods in the diet and increase the intake of vitamins, minerals, probiotics, and other nutrients that support the body's natural detoxification processes. Some cleanses may also include supplements or herbs to support detoxification. It's a wonderful way to give your body a fresh start, like hitting the reset button on your health and wellness. Think of it as a mini vacation for your digestive system! How Do Cleanses Work for Weight Loss? When it comes to weight loss, detox cleanses can help by removing unhealthy foods from your diet, which may naturally reduce your calorie intake, support a healthy weight, and flush toxins from your system. They Can Help You Fight Junk Food Cravings Junk food cravings can be a major obstacle when sticking to a healthy diet and achieving weight loss goals. Since these foods are often high in sugar, unhealthy fats, and calories, they can often lead to overeating and weight gain.  This is why cleanses often involve eliminating processed foods and sugary snacks from the diet. By removing these foods from the diet, you may experience fewer cravings. Plus, you can experience the benefits of clean whole foods! Many cleanses are designed to reset your taste buds and promote healthier eating habits. By consuming whole, nutrient-dense foods for some time, your taste buds can adapt and appreciate the natural sugars present in fruits and vegetables. This can make it easier to stick to a more nutritious diet even after the cleanse is over. They Can Help Detox the Body Detoxification is a natural process that occurs in the body, but sometimes our bodies might appreciate a little extra support. One benefit of a cleanse is that it can help to support this natural process and assist in detoxifying your body. These benefits usually come from antioxidant-rich fruits, vegetables, and herbs. Antioxidants are substances that can neutralize harmful molecules called free radicals. These molecules are often emitted by pollutants and can cause damage to cells and tissues in the body.  Some toxins in the body can also create free radicals, so consuming antioxidant-rich foods and supplements during a cleanse can also help support the body’s ability to defend against free radical damage. A cleanse can also help to flush toxins from your digestive tract, liver, kidneys, and other organs. These organs play a crucial role in removing toxins from the body and supporting the immune system, so it’s important to lend them a helping hand. They Can Support Digestion A healthy digestive system is crucial for good health. Digestive issues like bloating, constipation, and diarrhea can be uncomfortable at best and miserable at worst — plus, digestive imbalances can also affect many other areas of health.  One of the benefits of a cleanse is that it can support gut health by promoting the consumption of high-fiber foods and plenty of water. Fiber is a nutrient that can help promote bowel movements and soothe digestive discomfort. Many cleanses include fiber-rich foods, such as fruits and vegetables, to support digestion. Drinking water to stay hydrated can also help regulate bowel movements and reduce bloating. A cleanse can also help reduce irritation in the digestive system, potentially supporting digestion and soothing digestive discomfort. By removing processed foods and other potential irritants from the diet, a cleanse can give the digestive system a break so that it can recover. What Are the Different Types of Cleanses? Various types of cleanses are available, each with a unique focus and approach.  Here are some of the most common types of cleanses: Juice Cleanse: This cleanse involves consuming only detox drinks made from fresh fruit and vegetable juices for several days. The idea is to give the digestive system a break while flooding the body with vitamins and nutrients squeezed from fresh produce. Bone Broth Cleanse: Organic bone broth is not just a superfood — it’s also a great way to receive the benefits of a digestive cleanse in a delicious and easy-to-drink fashion. Bone broth contains nutrients that can help support gut health, ultimately supporting overall wellness. Smoothie Cleanse: Like a juice cleanse, a smoothie cleanse involves consuming only smoothies made from fresh fruits and vegetables. The difference is that smoothies contain more fiber and are generally more filling, which may suit those who find juice cleanses too restrictive. Raw Food Cleanse: This plant-based cleanse involves eating only raw, unprocessed, and uncooked foods such as fruits, vegetables, nuts, and seeds. Whole Food Cleanse: This gluten-free cleanse focuses on eliminating processed junk food from the diet and consuming whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. It aims to reset the body's natural balance and promote healthy digestion. Tea Cleanse: This cleanse involves drinking herbal detox teas like green tea, as well as beverages such as lemon water (made by adding lemon juice to water) and apple cider vinegar for several days. It's important to note that while these cleanses may provide health benefits, they should not substitute a balanced and healthy diet or be used as a long-term solution. It’s also important to make sure you’re still able to get all of the nutrients you need, otherwise your energy levels may drop. Before starting any type of cleanse, you may want to notify your healthcare provider. You may also want to work alongside a registered dietitian or nutritionist, who can help you make sure you’re still getting all of the nutrients your body needs. One-Day Cleanse One-day cleanses are typically the shortest and simplest types of cleanses. They usually involve consuming only liquids, such as juices, smoothies, and herbal teas, for one whole day. This cleanse can help give the digestive system a break while flooding the body with nutrients and hydration.  One-day cleanses like Dr. Kellyann’s One-Day Cleanser and Reset can be a good option for those new to cleansing or wanting to give their body a quick reset. Three-Day Cleanse A three-day cleanse can be a good option for those looking for a more substantial reset. Three-day cleanses are slightly longer and can help to give your digestive system an extended break from toxins and processed food.  Dr. Kellyann’s Three-Day Cleanse and Reset includes a selection of smoothies, soups, and drinks to help support your body through a cleanse. With our variety of delicious sweet, salty, and savory meal options, cleansing never tasted so good! Five-Day Cleanse Five-day cleanses are the longest and may involve a more structured meal plan to help soothe discomfort, promote detoxification, and support weight loss.  Many five-day cleanses include high-quality protein sources to preserve muscle mass while also promoting fat loss. These cleanses can be a good option for those looking to make more significant changes in their body or those who want to focus on their weight loss or detoxification journey. When choosing a cleanse, it's essential to consider your individual needs and goals. Be sure to choose a cleanse that includes a variety of nutrient-dense foods and is designed to support your overall health.  Dr. Kellyann's Five-Day Cleanse and Reset is a great cleanse option for those following a keto or low-carb lifestyle. Our selection of smoothies, soups, and drinks can help support your health while also satisfying any cravings you may have. And the best part? All you have to do is add water. What Can You Eat on a Cleanse? This largely depends on the specific program you choose. Some cleanses may restrict calories, while others may restrict certain food groups (like red meat or fats). Some cleanses require only liquid foods, while still others choose to highlight foods that contain certain nutrients. Take the guesswork out of what to eat with our 5-Day Cleanse and Reset Kit. This cleansing system includes bone broth protein, collagen, and other supplements that can help support digestion, detoxification, and overall wellness. This easy-to-follow detox kit comes with a detailed meal plan and keto recipes — everything you need to have a successful cleanse! Which Cleanse Is Best for Weight Loss? When considering a cleanse, it's important to recognize that there is no one-size-fits-all solution. Everyone's body is unique, and everyone’s nutritional needs and health goals will differ. So, it's essential to select a cleanse that is tailored to your individual needs. A healthy cleanse should not leave you feeling deprived, fatigued, or malnourished. Instead, it should provide your body with various nutrient-dense foods to help support your overall health. A good cleanse should help soothe discomfort, support digestion, and promote mental clarity. Dr. Kellyann's 5-Day Cleanse and Reset Kit is specifically designed for weight loss, as it includes a combination of nutrient-dense foods and supplements that can help support healthy weight loss.  In addition to the 5-Day Cleanse and Reset, Dr. Kellyann offers several other products, including books,programs, and supplements, that are designed to promote healthy weight loss and support overall health and wellness. It's important to note that while cleanses like Dr. Kellyann's 5-Day Cleanse and Reset can be effective for weight loss, they work best when combined with a healthy diet and exercise program. It's also important to talk to your doctor before starting any new diet or program, especially if you have any health conditions or concerns. The Bottom Line A cleanse can effectively support weight loss and detoxification, especially when paired with a healthy diet and exercise program. Designed for convenience and satisfaction, Dr. Kellyann's 5-Day Cleanse and Reset Kit is a keto-friendly option that includes a variety of nutrient-dense foods to support your weight loss journey. Sources: Health benefit of vegetable/fruit juice-based diet: Role of microbiome | PubMed Five‐day water‐only fasting decreased metabolic‐syndrome risk factors and increased anti‐aging biomarkers without toxicity in a clinical trial of normal‐weight individuals | PubMed Impact of a Whole-Foods, Plant-Based Nutrition Intervention on Patients Living with Chronic Disease in an Underserved Community | PubMed

I’m huge on fitness, and by now you probably know that my mantra is: Move for at least an hour every day. As a result, you may think that I’m super-excited every single day about lifting weights or doing a barre workout. However, I have a confession to make. If you picture me kicking off my high heels each day, lacing up my tennis shoes, and RACING for that gym with a smile on my face and a song in my heart… think again! Often, when I’m tired and my feet hurt and my brain is toast, all I want to do is sit on the couch and binge-watch Netflix.  Other days, I look at my to-do list and can’t help thinking about the chunk of time that exercising will take up. And sometimes, I admit… I just feel lazy and don’t want to get off my butt. That’s when I start thinking of excuses: “I’m too tired.” “I had a tough day.” “I have too many other things to do.” However, I know better than to fall for these excuses. That’s because I did it once, and I paid a big price. At the time, I was busy writing books, raising kids, and running my full-time practice. My days were packed with obligations from sun-up until sundown, and because I was young and in good shape, I persuaded myself that workouts could move way down on my agenda. So over time, I slacked off more and more on my exercise. (And I’m not proud of how often I cheated on my diet, either.) I got away with it for a while… but gradually, my slim and toned body started to turn to porridge. My butt got flat. My arms got flabby. I was tired, I was moody, I didn’t sleep well, and I didn’t look good. The lesson I learned from this period in my life is that EXERCISE NEEDS TO BE A PRIORITY. When I stopped making excuses and started working out regularly again, I quickly became younger, heathier, and slimmer. I had energy again. I was happier. So now, if I hear those excuses rattling around in my brain, I nip them in the bud—and instead, I think of all of the reasons to put my body in motion. Here are five of the biggest ones: I KNOW IT’LL MAKE ME FEEL BETTER—NOW AND LATER. When I’m tired or moody, I really don’t want to move. However, I know from experience that within minutes, a workout will lift my mood and give me a big shot of energy. And that’s not all; research shows that in the long run, it can protect against depression and anxiety. I KNOW IT’LL PROTECT ME FROM THE DANGERS OF DECONDITIONING. As I learned the hard way, “use it or lose it” isn’t just a cliché—it’s a fact. And unfortunately, you can start “losing it” pretty fast. When you stop exercising, your body quickly starts to devolve into a state that doctors call deconditioning. Within as little as two weeks, your blood sugar levels begin to rise, your heart starts pumping blood less efficiently, your muscles get weaker, and your joints get stiffer.  This is serious stuff—and just thinking about it gets me off that couch. I KNOW IT’LL MAKE MY SKIN LOOK YOUNGER. A good workout always gives me a “glow”—and better yet, exercise takes years off my skin. Think I’m exaggerating? Then consider this:  One recent study comparing exercisers to sedentary people found that the skin of the exercisers who were over 40 “was much closer in composition to that of the 20- and 30-year-olds than to that of others of their age, even if they were past age 65.” The researchers next asked a group of sedentary seniors to start exercising, and voila!—in just three months, their skin looked younger. One researcher participating in the study said, “I don’t want to over-hype the results, but, really, it was pretty remarkable to see.” I KNOW IT’LL MAKE ME SLEEP BETTER. There’s nothing I hate more than tossing and turning all night when I need my rest—and luckily, exercise is one of the best cures for insomnia. As research shows, it can help you fall asleep faster, stay asleep longer, and have more refreshing sleep. I KNOW IT’LL HELP TO PROTECT MY BRAIN I’m over fifty now—and while I want to look fabulous as I age, I’m even more concerned about staying young mentally. Here again, exercise can make a big difference. In fact, researchers now know that exercise is one of the best defenses against Alzheimer’s disease.  A recent study in Sweden followed more than 1,200 people at risk for developing Alzheimer’s, assigning half of them to a program involving regular exercise and good nutrition. One of the researchers in the study said, “We were surprised that we were able to see a clear difference already after two years.” The people who exercised and ate right improved their memory, their executive function (which includes skills like decision-making and planning), and their cognitive speed. — Even when I’m tuckered out, super-busy, or just plain lazy, thinking about these five benefits gets me off the couch and back to the weights or the ballet barre. So the next time you don’t feel like budging, keep these powerful motivators in mind—and let them inspire you to put your own body in motion! Keep thinking Big and living BOLD!  

Anything good in life deserves a plus one. Like coffee and cream, champagne and strawberries, or South Beach and bikinis. The plus one has to be amazing, but not outshine the main gig. That’s the trick.  The role is to be the sidekick, or the value added. The same holds true with your holiday meal planning. Your sides have to be strong in taste, but simply add or blend to the zip of the entrée. These Paleo sides are a great “plus one” to any holiday table and definitely some of my personal favorites. Brussels Sprouts Mashed Cauliflower Butternut Squash Soup Salute, to your health!

Are you tired of feeling rundown and completely unmotivated daily? Do you dread meals, knowing you’re bound to feel the discomforts of bloating, constipation, or diarrhea? And how’s your skin looking lately? Dry? Dull? Irritated? Are you noticing wrinkles creeping up on you? These may all be signs that your body needs your help. Cleansing your body is an essential part of living a healthy lifestyle. Your body may have its system in place to help detox your gut, but it can’t do it all on its own. With the knowledge of what makes up a safe and effective way to detox, you’ll be back on the path to health and wellness. So, how can you get started successfully detoxing your gut? What a Detox Can Do for Your Health Detoxing is an incredible way to remove destructive toxins you are exposed to every day. Detoxes work hard to cleanse your blood and restore balance. Even a short five-day detox can help cleanse and reset your health. By focusing on providing support to your body’s natural cleansing systems, a five-day detox gives you a chance to hit the reset button and restore your healthy lifestyle. How Your Gut Benefits The health of your gut is linked to the cleansing and detoxing functions of your body. A happy gut protects your entire digestive system, including your liver. Essential to cleansing, your liver is responsible for acting as a filter to prevent food toxins from entering your bloodstream. It collects your bacteria and toxin-filled blood, cleanses it, then sends it back out. Keeping your liver in optimal shape supports its role in the storage of vitamins, the production of bile, and the digestion of fats. Most detoxes require a fasting period, followed by a restrictive diet plan. Typical detox plans ask you to limit the number of fruits, vegetables, and particular liquids, including many fruit and veggie smoothies. Following a short-term, restricted diet plan targets your digestive tract and works to cleanse and reset your kidneys, liver, lungs, and skin. But if you’re in the habit of pumping your body full of garbage, or know you are exposing yourself to damaging environmental toxins, it’s time to do your part. With an effective five-day detox, you’ll drastically improve your liver and kidney functions. These two vital organs are responsible for providing other organs throughout your body with essential cleansing assistance during the detox process. When you cleanse and reset your body with a five-day detox, you are providing critical nutrients throughout your entire body. The break from digesting solids, especially during your fasting period, gives your gut a chance to rest and restore. Your liver and kidneys support the removal of waste and toxins, which are released through your sweat, urine, and bowel movements. The Telling Signs of Poor Gut Health Is your system overloaded and overworked? You might think you’re doing everything right, and following a lifestyle of health and fitness, but your body still needs support to cleanse and reset. Your organs are continually working to detox and provide your body with natural cleansing. When your organs are burdened and overexposed to toxins, there are many symptoms you’ll notice. Listening to your body and being proactive can save you a multitude of health concerns. Watch for: Chronic fatigue Constant bloating Muscle aches and pains Various digestive issues Left untreated, you could be opening yourself up to more severe health problems. How to Detox the Safe Way When you detox, intermittent fasting provides an unlimited number of health and wellness benefits. But there are ways to do it safely. A healthy detox won’t leave you feeling starved, depleted, or too unmotivated to go about your daily activities. A safe and effective cleanse and reset of your body should fill you with the necessary nutrients, fiber, and clean proteins that will help energize you and keep you craving-free. My Cleanse and Reset was initially created to restore my own failing health, so you can trust that I’m a firm believer in its ability to provide gentle, unmatched results. Pairing the powers of collagen-filled bone broth and all the essential vitamins and nutrients your body thrives off of, my five-day detox will restore and rejuvenate you, just as it did for me. It’s such a safe way to cleanse and lose weight that you can even repeat it up to once a month or quarterly like I do. The right detox can: Boost your energy level Repair muscles Guard your body against illness Provide anti-inflammatory benefits Melt away stubborn belly fat Relieve Chronic Fatigue Syndrome Help relieve Rheumatoid arthritis Protect against a leaky gut Relieve Irritable Bowel Syndrome Lower your blood glucose levels Reduce allergies Relieve various skin issues, including dryness, acne, eczema, and discoloration Reduce your risk of type one diabetes Reduce depression and anxiety Detoxing with the Right Food Cleanse and reset your body by eating the foods that will support your health. Even after your five-day detox, continue to eat cleansing foods such as: Lemons help flush out impurities and stimulate your liver. Lemons contain vitamin C, which helps in the production of glutathione. Garlic and onions support the five-day detox process by making the antioxidant glutathione. They latch onto toxins, carrying them out of your system. Collard greens full of calcium to help protect you against toxins. Beets help keep your liver healthy and provide support to get rid of your body’s toxins. Water helps eliminate waste and keeps all of your systems functioning optimally. It supports healthy kidney and bowel functions. Not to mention, it provides your skin with incredible benefits! Detoxing Your Gut with Collagen for Weight Loss If you’ve been struggling with weight gain or trying to lose stubborn pounds, the health of your gut is likely the culprit. An unhappy gut can be a significant roadblock in your weight loss efforts. With my Cleanse and Reset, you’ll flood your cells with collagen found throughout my delicious bone broth recipes. It’s a five-day detox that can remove toxins and jumpstart your weight loss again. How does it do this? It’s the power of healing inflammation in your gut, of course. A great reason to keep your gut in the best shape possible! Stop the cycle of bloating, fatigue, and ongoing digestive issues. It’s time to commit to a five-day detox that will cleanse your body and revive your health. Find out how you can get started on the path to a happy, healthy gut today! Keep thinking Big and living BOLD!  

People tend to think that “health experts” don’t get how real people live. But you know what? I do. That’s because I’m a mom, I have a career, and I have a to-do list that’s a mile long. So one thing I know first-hand is that it’s tough to fit in a workout when life is hectic. But here’s the thing: the benefits of exercise are so powerful that working out isn’t an option—it’s a must. And here’s good news: your exercise routine doesn’t need to take as long as you think. Today, I’m sharing my top five reasons to work out and my three favorite forms of exercise—plus my easiest “cheat” when you don’t have time for a 20-minute workout. Why is exercise so important? You already know that exercise is good for you, but you might not know ALL of the benefits you get from it. Here are five big reasons why movement is medicine: 1. Exercise helps you turn back the clock on the cellular level. If you heard about a powerful anti-aging drug on TV, would you beg your doctor for it? Well, you don’t need to… because it’s exercise, and it’s free! In one study, for instance, researchers analyzed the telomeres of nearly 6,000 people. Telomeres are the caps on the ends of your chromosomes—kind of like the tips on the ends of your shoelaces—and as you age, they get shorter and shorter, leading to DNA damage. Remarkably, the researchers found that people who exercised the most had much longer telomeres than sedentary people. In fact, the difference amounted to about nine years of cellular aging! That’s a big payoff for simply working out. 2. Exercise lowers your risk of disease. Exercise is one of your most powerful defenses against disease. For instance, women have a 12% to 21% lower risk of breast cancer when they exercise, and physical activity lowers the risk of colon cancer by 19%. Exercise also lowers your risk of everything from obesity to diabetes to Alzheimer’s disease to stroke. 3. Exercise makes you beautiful. Exercise pumps blood to your skin, bringing it the nutrients it needs to cleanse, nourish, and rejuvenate itself. Think of it as “spring cleaning” for your cells and the fluid surrounding them. And exercises that rush blood to your face, like a yoga downward-facing dog, can make you look more radiant for hours afterward. 4. Exercise helps you sleep better. Do you lie awake tossing and turning? Then try an early-morning or early-evening workout, and I think you’ll be surprised at how much your sleep improves—especially if you’re near or at menopause, when getting a good night’s sleep can be particularly tricky. One recent study, for instance, found that both aerobic and resistance exercises helped post-menopausal women with insomnia find relief. 5. Exercise makes you happier. Think of exercise as a “happiness pill.” In one recent large-scale study, researchers found that all types of exercise—from team sports to cycling to gym workouts—can reduce mental health problems. In particular, exercise can help to reduce anger, depression, or anxiety, which is why growing numbers of psychologists and psychiatrists now “prescribe” workouts. So here are the three ways I like to exercise… plus my favorite seven-minute “cheat”. I’m a big fan of all forms of exercise, but there are three types I love the best: slow-movement exercises (like dance, yoga and Tai Chi), resistance training, and high-intensity interval training (HIIT). Here’s why I hope you’ll do all three… and why HIIT in particular is your solution when time is tight. 1. Try slow movement exercises. Exercises like yoga and Tai Chi are potent stress relievers and mood enhancers—and they’re also powerful pain relievers. For instance, one study found that just 12 weeks of Tai Chi helped sufferers from chronic fibromyalgia to reduce their symptoms. A researcher involved in the study commented, “We definitely saw better results than reported in trials of drug treatments for fibromyalgia.’” Other studies show that yoga can help to relieve neck pain, back pain, and pain caused by arthritis. 2. Work-in resistance training. In resistance training, you use weights, stretch bands, or the weight of your own body to work your muscles against resistance. Resistance training actually creates microscopic tears in your muscles, and when your body repairs these tears, your muscles become stronger. Research shows that resistance training is one of the best strategies you can use to fight aging. In one study, for instance, researchers took muscle biopsies from young and old participants, had them do resistance training for twenty-six weeks, and then took new muscle biopsies. Amazingly, a whole host of genes associated with aging had reversed their expression in both young and old participants—meaning that these people didn’t just slow but actually started to reverse the aging process! 3. Don’t forget HIIT In HIIT workouts, you alternate between intervals of high-intensity and low-intensity exercise. For instance, you may sprint as hard as you can on your bike for twenty seconds and then pedal slowly for one minute, repeating these intervals multiple times. HIIT dramatically raises your levels of human growth hormone, an anti-aging hormone In addition, it causes your cells to make more proteins for your mitochondria (the “power plants” of your cells), slowing the aging process. Researchers report that younger participants doing HIIT have a 49% increase in mitochondrial capacity compared to non-exercising peers, while older participants have an astonishing 69% increase. What’s more, HIIT burns fat—especially that stubborn belly fat—like crazy. Scientists looking at the effects of HIIT involving bicycle sprints found that it causes the body to release extra amounts of hormones called catecholamines, which drive the release of abdominal fat. And here’s that amazing “cheat” I told you about—you can get results from just seven minutes of HIIT per day! Here’s how to do it. Yes, it’s intense, just like the name says. But seriously—only seven minutes! Better yet, this workout combines HIIT and resistance training, so you get the benefits of both in one package. And it’s flexible, so feel free to switch out activities you don’t like (for instance, I’m not a fan of crunches) for other high-intensity activities. Also, be sure to start gradually and increase your intensity with practice. Make me a promise… All three of my favorite forms of exercise are dynamite when it comes to helping you look better, feel better, and live longer. And no matter how busy your life is, I’m betting you can fit in a workout three or four times a week—even if it’s just a seven-minute HIIT routine. So promise me you’ll give it a shot… because every move you make is a move in the right direction!

Let me know if you’re guilty of this: When it’s time to make a change — whether a new diet, workout plan, habit, whatever — if you don’t go all in or do it perfectly, you feel like you’ve failed and then you quit. Over and over again. Do I see you nodding your head? If not, good for you! If so, I’m with you. And so are most people. It’s fair to say that many of us take on an all-or-nothing approach whenever we want to make a change. Yes, we usually do it with good intentions — we just want to get a running start and make great progress, fast. And while that’s commendable (and natural), we’re invariably setting ourselves up for failure. Why? Because sweeping life and habit changes are hard to sustain.  Think of all the New Year’s resolutions you’ve made in the past. How many of them are you still doing today? How many were you still doing a month or two into the new year? Right. That’s my point. So how can you make health changes become your long-term healthy lifestyle habits?  How can you finally lose those last few pounds, start an exercise program you’ll stick to, and get the sleep and hydration your body craves? By starting small. Because, yes, little changes add up to big results. Small Changes Add Up If you hadn’t jogged more than a mile in your life, would you expect to wake up one day and run a marathon without any training or preparation? Of course not. You’d have to start small and build your way up.  The same is true with any healthy lifestyle change. So here are some small changes I’d recommend to get you going… 1. Add Bone Broth to your diet Bone Broth is bursting with collagen-packed protein, nourishing nutrients, and hunger-satisfying taste. It can help you control hunger cravings and even help smooth away wrinkles. It’s a small addition you can make to your healthy lifestyle that can deliver huge gut-healing, energy-raising, bloat-slashing results. You can incorporate Bone Broth into your diet in any number of ways, and those few cups a day can be absolutely life-changing.  2. Swap Hours and Hours of Meditation for Simpler Breathwork Sessions You know that stress management and mindfulness can help you get and keep healthy habits. But if sitting still in silence, meditating for more than five minutes at a time, is an all-out struggle for you, you are not alone. This is partly why I’m a huge advocate of breathwork. We can use the power of our breath to pull back in and calm down our minds and our bodies. When we do that, we tend to make better choices for ourselves and our health.  While meditation will always be one of my favorite ways to combat stress and become more mindful, breathwork is also a solid choice — plus, it’s quick and easy. Need some guidance on breathwork? Check out my Digging In episode on YouTube, right HERE.   3. Hydrate Water keeps your body in peak working order. Without proper hydration, your muscles, circulation, joints, skin, electrolytes, cells, and even your body temperature won’t work or regulate as well as they would when you’re properly hydrated.   If you’re not used to drinking much water, instead of diving right in and slugging down ten massive bottles on Day 1, ease into your new routine by starting with a glass or two more than you would normally drink. As your body acclimates — due to your hormones and kidney function changing and helping your body become more efficient — you may even find yourself craving more water, leading you to naturally increase your consumption.  If you know you want to increase your hydration but still hate the idea of gulping down plain water, check out this Hydration Helpers post for some ideas. 4. Prep healthy snacks When you want to lose weight, you may think you have to eat nothing but bowl after bowl of spinach or kale. And while I am a big salad lover, trying to exist on leaves alone will A) not last long and B) not be even remotely healthy for you. Begin or enhance your healthy-eating plan by preparing good-for-you snacks ahead of time so that when you get hungry, you’re not raiding the cupboards or reaching for quick, unhealthy packaged foods. Slice up peppers, hard-boil some eggs, simmer a batch of homemade bone broth, and stock up on some grab-and-go Collagen Fiber Bars. Keep all these healthy snacks handy and at eye-level in your kitchen so they’re the first things you see when you get the munchies. If you’re going to be out and about, pack up single-serving sizes and take them with you. Once you transition into healthier snacking habits and are feeling great (and satisfied!), you’ll naturally want to experiment with healthier meals. Soon, the small snacking change will snowball into a full healthy mealtime makeover. 5. Take every chance you can to move your body Movement is vitally important to your well-being, but launching into a hardcore weight-lifting program or exercising seven days a week for two hours a pop is not smart, healthy, or sustainable. What is sustainable, however, is taking the stairs whenever you can.  Also sustainable? Doing a series of leg lifts as you’re standing at the stove, making dinner.  Or stretching before bed… or taking a short walk at lunch… or doing a set of push-ups against the wall as you wait for your morning coffee to brew. I know these actions may seem small, but they all count as movement. And if you do them at the same time each day, they are likely to become habits.  6. Try a ready-for-you kit Sometimes you’re ready to make a change, and you have both the bandwidth and desire to go all-in for a short time, so you can reset your system and prep yourself for long-lasting changes. Enter a ready-for-you program, like my 5 Day Cleanse & Reset kit.   This kit requires zero prep work and no other ingredients other than water. The plan is laid out for you, and pre-packaged in an easy-to-follow, fool-proof way.  In just 5 short days, you can load your body up with the highest quality vitamins, minerals, nutrients, collagen, and proteins, so you can flush out toxins, increase your energy, improve your gut health, lose weight, and look and feel younger. Plus, you’ll have instituted sustainable habits (like integrating Bone Broth into your diet) and know firsthand how amazing it feels to enjoy nutrient-dense drinks and smoothies. Celebrate Your “Little” Wins As you’re adding “small” changes to your daily routine in order to better your health for the long-term, don’t forget that those “small” changes aren’t small at all. Every step you take to improve your health is a BIG win, and they should all be celebrated! And, yes, I mean that every time you do a set of leg lifts at the stove, you should celebrate that. Maybe you won’t treat yourself to a spa day just for completing one set, but you can certainly say a celebratory affirmation. Try, “I am so committed to my wellness that I find time to squeeze in healthy habits anytime, and anywhere.” Boom! You get instant gratification for the recognition of a job well done, and you get the benefits of doing those lifts. As your “little” health changes add up and you start seeing results, you can celebrate as big as you want. In the meantime, choosing a new nail polish color after a week of consistent healthy snack prep, or investing in a cute water bottle once you’ve upped your water intake, can reinforce your healthy behaviors and show your brain that you love those behaviors so much you want to keep them. When it comes to living a healthy lifestyle, all progress is good progress. So keep adding in those good habits, no matter how small they seem… because after a while, you’ll wonder how you ever lived without them.

So, you saw my videos or read one of my posts, you purchased my Bone Broth, and you’re ready to get rolling. Boom! I’m so excited for you! Let’s do it! In this post, I’m going to tell you the easiest way to get started... and then I’m going to tell you about the other options I have for reaching your health goals faster. BUT FIRST… I want to say thank you for putting your trust in me. I’ve helped thousands of people transform their health and I know I can help you too. I’ve been called the Last-Chance Doc because most of my patients had to come to me after conventional medicine had failed them and the advice and prescriptions weren’t working despite all their hard work.  But you’re skipping the line because right here, RIGHT NOW, you’re getting the same advice I would give my frustrated patients… Eat Paleo foods Cut the sugar Go low-carb Add Bone Broth to your diet Consider intermittent fasting These five principles are the foundation of my Bone Broth Lifestyle as well as my other plans. NOTE: If you haven’t already, you can download my Bone Broth Lifestyle Guide here. What you’ll experience by drinking two cups of bone broth a day Bone Broth is an amazing powerfood that I started using years ago with my patients and found that two cups a day, or 14 cups a week, worked wonders.  Initially, I had my patients replace sugary snacks or their high-sugar, caffeinated afternoon pick-me-up with bone broth. That’s where my two-cup-a-day advice comes from. Bone broth is low in carbs, low in calories, and high in protein. By adding it to your daily diet — especially in place of sugary snacks or drinks — and following my Bone Broth Lifestyle guidelines, you’ll experience fewer cravings and crashes, and increased energy levels. Most of my patients also experienced weight loss, less bloating, and improvement in their hair, skin and nails. BONUS: Once you cut down those crashes and cravings, eating healthier foods will become easier and something your body actually craves. Let’s talk about my other plans... If you’ve purchased my bone broth, you’ve probably found my popular Facebook group DKA Every Day. From this group, people are learning about my other plans: the Bone Broth Diet, the 10-Day Belly Slimdown, and the Cleanse and Reset. Discovering these other options often brings up questions like: What’s the difference between each plan? Do I have to do all the plans? Do I have to do the plans in a certain order? What do I do after I complete one of the plans? Here’s the scoop… When starting on the Bone Broth Lifestyle, most of my patients experienced rapid improvements in their health and wanted to know how to take it to the next level. At this point I would suggest they try incorporating intermittent fasting. Intermittent fasting, IF, is going without food for a limited amount of time. Most common intermittent fasting schedules are a daily fast of 16 to 17 hours and eating only during a 7- to 8-hour window. (This is often referred to as 17:7 or 16:8.)  Another common schedule is to fast for 24 to 36 hours twice a week and eat as usual the other five days a week. (Referred to as 5:2.) For a lot of my patients, the idea of going 16 to 36 hours without food seemed impossible, and I understood their concern. So again, I turned to Bone Broth and advised them to drink it during a fasting period to help them get used to going without solid food for those times. The beautiful thing was most patients' weight loss increased during those fasting periods, even when consuming bone broth! How to incorporate intermittent fasting into your lifestyle If you are considering incorporating intermittent fasting into your lifestyle, it’s as simple as choosing a fasting schedule that has you going food-free for a certain amount of time daily or weekly. But something to know is that while intermittent fasting often works regardless of the quality of your diet, it works best when following a healthy, low-carb diet plan for your meals during your eating window.  My two best-selling books both incorporate healthy eating plans and intermittent fasting: My Bone Broth Diet book gives a diet plan and guidelines to follow for a 5:2 intermittent fasting plan.  My 10-Day Belly Slimdown book gives a diet plan and guidelines to follow for a 17:7 intermittent fasting plan.  What about the Cleanse and Reset? My Cleanse and Reset was born from my own struggle with my health. I’ve told the story many times, so long story short, my big crash-and-burn moment happened when I passed out on the floor of an airplane mid-flight. My body had just given out. Years of stress and work and rushed meals had finally caught up with me. That’s when I knew I had to change the way I treated my body. Bottom line was my health was suffering and I needed something to turn it around fast. I used bone broth, cleansing smoothies, and nutrient-dense soups to rejuvenate and restore my body quickly. I had a few patients try it and they loved it and I turned that plan into my Cleanse and Reset book.  Then to make it even easier on people who needed help immediately, I developed my Cleanse and Reset kit to do all the work for you — just add water. So, which Dr. Kellyann plan is right for you? When someone embarks on a journey to better health and discovers Bone Broth and, ultimately, my advice, I get asked these questions the most:  Do I need to do every plan and do I need to do them in a particular order?  My answer is No and No. My advice is to pick the plan that best suits how you live your daily life and consider how quickly you want to see weight loss and improvements in health. Here’s a quick at-a-glance difference between the plans. A few other things I like to tell my patients: If you like three meals a day and don’t want to fast, try my Bone Broth Lifestyle for whatever increment works for you, i.e 1, 2, 3 or 4 weeks.  If you like three meals a day and want to incorporate intermittent fasting, try the Bone Broth Diet or follow the Bone Broth Lifestyle guidelines and pick a fasting schedule that is comfortable for you. If you often skip breakfast and like easy meals like smoothies and soups, try my 10-Day Belly Slimdown. If you need to lose weight really quickly try my 10-Day Belly Slimdown or my Cleanse and Reset. If you want to quickly jumpstart your weight loss and don’t want to cook at all, consider my Cleanse and Reset kit. Once you pick a plan, prepare mentally to permanently change your lifestyle. This is something you may not want to hear, but the path to a healthier you should not stop when you reach your goal weight.  If you do one of my plans, lose weight, and feel and look better, but then go right back to the lifestyle that made you unhealthy, you’re going to be back where you started. I know you don’t want that. The easiest way to keep your wins after following one of my plans is to follow the guidelines in the Bone Broth Lifestyle, but add in “off-plan” meals 20% of the time. This is called the 80/20 principle.  What 80/20 looks like For 80% of your meals, you’ll stick to the Bone Broth Lifestyle template for your meals, and for the other 20% of your meals, you’ll get to splurge. As long as you keep your portions reasonable, nothing is off limits during your “off plan” 20%.  It’s easiest to look at 80/20 on a weekly basis. So that means if you’re consuming three meals a day each week, 20% (four) of those meals could be meals where you splurge or indulge. One last thing… The power of my plans are thanks to healthy low-carb and low-sugar foods, bone broth, and intermittent fasting. These are principles you’re going to want to keep for good as part of your healthy new lifestyle.  And I have loads of other resources for you too!  To maintain your progress, be sure to check out my 80/20 digital book. And for ongoing support, resources, and encouragement, don’t forget to join the DKA Every Day Facebook group. There’s such a great feeling of Community in there and it’s truly a beautiful, high-vibe, positive place. So go join. Right now. I’ll see you inside!     EXPLORE MORE BONE BROTH TIPS >  Can You Drink Bone Broth Cold? Here's the Best Time To Drink It — Yes! Learn the best ways to enjoy bone broth chilled or at room temperature. >  Batch Cook Your Bone Broth Treats — Batch cooking tips to keep broth ready for your diet plan.  

If there’s one myth that I want to bust, it’s that eating healthy is hard. It isn’t! In fact, creating a healthy meal doesn’t have to be complicated at all. I’ve spent years teaching my patients that the simple key to losing weight is learning how to assemble a meal with the right portions of protein, healthy fat, and carbohydrates. And if that still sounds confusing to you, don’t worry, I’m here to help.  Focus on lean, natural protein The first step is to focus on lean, natural protein. These days, millions of people — and women in particular — are seriously shorting themselves on this important macronutrient. That’s bad news because you need an adequate supply of protein to build lean muscle, keep your body slim, stabilize your blood sugar, boost your energy, and keep your brain firing at optimal speed!  My favorite choices include: Wild-caught salmon and other fatty fish Pastured beef  Free-range poultry and eggs  And grass-fed lamb Yes, there are healthy fats If you know me, you know that I’m on a crusade to overturn the decades-old idea that “low-fat” means healthy. In reality, healthy fats help you burn more fat—and in addition, they build strong skin cell walls (bye-bye, wrinkles!) and support hormone optimization. The trick here is to make sure you avoid seed oils that are high in omega-6 fatty acids and instead, reach for fats like coconut oil, avocado oil, olive oil, and clarified butter.  Other great sources of healthy fats include:  Olives  Avocados  Unsweetened coconut chips  Canned coconut milk  Nuts  Hemp seeds  Flaxseed  And chia seeds Not all carbohydrates are created equal It’s true that carbs get a bad rep, but not all carbs are bad! The key to success is understanding which are the right carbs for you. I recommend focusing most of your diet on non-starchy vegetables while finding a balance with a smaller portion of starchy vegetables. But what’s the difference?  Non-starchy veggies are rich in fiber and nutrients that sweep out toxins and revitalize your cells. They also fill you up, making it easier to resist a cookie or candy bar. So it’s important to load your plate with non-starchy veggies every day.  My favorite go-to non-starchy vegetables are: Leafy greens  Cucumbers Zucchini And cruciferous vegetables, like: Broccoli Cauliflower Cabbage  And bok choy Starchy veggies like carrots, beets, and sweet potatoes are also packed with nutrients, but I want you to eat them more sparingly because they’re higher in carbohydrates. Enjoy them on days when you need a little extra burst of energy — and think of them as accents for your meals, not as the stars of your plate. And if you’re looking to lose weight, be sure to follow my portion guidelines very closely when it comes to starchy vegetables.  Also, be sure to include fermented vegetables like kimchi and sauerkraut in your diet, because they supply your gut with healthy microbes that make it glow.  But should I count calories or macros? Quick fact: Calories are a unit of measurement for food and counting calories is a method used to keep track of how much food you are consuming on a daily basis.  Now, just counting calories doesn’t account for the nutritional value of food. This is simply because not all food is created equal! For example, a 100-calorie pretzel snack pack does not hold the same nutritional value as a 100-calorie apple — with the apple you‘ll be getting those essential vitamins, minerals, and fiber that your body desperately craves. But the pretzels? Not so much. Another great example is that a 4.5-ounce chicken breast and a Snickers bar contain the same amount of calories but the Snickers bar has 20 grams of sugar and the chicken breast is sugar-free! Plus, the chicken breast has the clean protein your body needs. Why do you care? Because what you eat matters. You won’t lose weight by simply counting calories (at least not long-term) if you’re constantly eating “dirty” foods.  Again, it may sound difficult, but the concept is pretty easy to understand, really: Processed foods don’t contain all the nutrients required to fill you up, therefore they tend to make you overeat, which ends up in weight gain. Cleaner, high protein, and high fiber foods however, will fill you up with nutrients, therefore curbing your hunger for longer periods of time, and making you much less likely to overeat. Which is why macros are so important, and what I want to educate you more about. Macros, a.k.a. Macronutrients, are the carbohydrates, proteins, and fats in our diet, and they each have a certain number of calories per gram: Carbohydrates contain 4 calories per gram Protein contains 4 calories per gram Fat contains 9 calories per gram Counting macros is another popular way to track your food consumption, and it makes sense why. Personally, I am more of a fan of counting macros than counting calories because it helps you see where your diet could be unbalanced, and what category you may need more or less of.  Bottom line, if you are familiar with and enjoy measuring, counting, and tracking, I say go for it. But if you’ve never done it, or are sick of doing it, I recommend learning to eyeball portions. Here’s how I teach my patients to understand what a portion of protein, fat, or carbohydrates looks like. How to estimate the right portion size... Protein Portions A serving of meat, fish, or poultry should be about the size and thickness of your palm.  A serving of eggs is as many as you can hold in your hand (that’s two or three for women, three or four for men).  Each meal should include one to two servings of protein. Non-starchy Vegetable Portions A serving of non-starchy vegetables should be at least the size of a softball. These are fabulous for you, so, if possible, fill your plate with at least two or three softballs worth! Starchy Vegetable Portions A serving of starchy vegetables (such as sweet potato, jicama, kohlrabi, or winter squash) should be about the size of a baseball for women and the size of a softball for men. Eat these sparingly, saving them for when you need an extra shot of energy. Fat Portions A serving of oil or clarified butter is 1 tablespoon.  A serving of nuts, seeds, coconut flakes, or olives is about 1 closed handful.  A serving of nut butter is 1 tablespoon.  A serving of avocado is 1/ 4 to 1/ 2 an avocado.  A serving of coconut milk is 8 ounces, or 1/ 3 to 1/ 2 the can.  A serving of almond milk is 8 ounces.  A serving of chia seeds is 4 teaspoons.  A serving of flaxseed is 2 tablespoons.  A serving of hemp seeds is 2 tablespoons.  Fruit Portions A serving of fruit is half an individual piece (half an apple, half an orange) or a tennis ball–size serving of berries, grapes, or tropical fruits. That’s a closed handful, or about 1/2 cup if they’re diced. Eat no more than two servings of fruit per day, and break them up across meals and snacks to distribute your sugar intake.  Remember: Grapefruit and berries are best! Putting together a healthy meal Now that  you understand how to estimate your portion sizes it’s time to assemble the perfect meal! Start with protein: have 1 to 2 servings of protein at each meal. Add lots of non-starchy vegetables and a smaller serving of starchy vegetables Use 1 to 2 servings of healthy fats when cooking meals or adding dressing to a salad or bowl What about grains, rice, beans, and lentils? My message has always been anti-gluten and mostly anti-grain, and here’s why: Our modern-day farming and processing of grains has turned most grains, and especially wheat, into anti-nutrient, sugar-spiking, processed foods.  The bread and pasta on the shelves these days are nothing like the bread that our early ancestors or even our grandparents ate. Plus, most people don’t know how to put the brakes on when it comes to their favorite comfort foods like bread, pasta, cookies, and cake. Too often,  people see it as an all-or-nothing thing — in for a penny, in for a pound. So I typically recommend grains be avoided altogether. But I’ll be honest, even I like to have something a little off-plan now and then (that’s where my 80/20 rule comes in handy)! And while I mainly stick to non-GMO corn tortillas or an occasional slice of Ezekiel bread, I know some people want more options than that. So, if you’re going to venture into the world of grains, go for things like barley, rice, rye, or spelt. I also recommend sticking to organic, non-GMO grains and — even better — choosing grains that are ancient, sprouted, and/or fermented. While I love legumes, beans, and lentils, for their fiber content they are pretty high in carbs and hard for our bodies to digest. Beans are also high in lectins and can be damaging to your gut health. That said, it’s true that many people handle legumes just fine. If you’re one of them, they can be a healthy part of your diet, just make sure you’re monitoring how many carbohydrates you are consuming when eating these foods with your meal. The bottom line here: grains and legumes are high in carbs and easy to over-induldge in. What about fruit? When looking to lose weight, I recommend limiting fruits because they are higher in sugar than non-starchy vegetables. However, there are two fruits — grapefruit, and berries — that are such fantastic powerfoods that I consume them most days as a small snack.  Grapefruit is packed with a compound called nootkatone, which supports fat-burning, and berries (especially blueberries) are loaded with nutrients that support healthy blood sugar and blood pressure levels, and even have protective properties for sun damage!  One note: Grapefruit can interact with many medications, increasing their potency. If you’re taking any medications right now, check with your doctor or pharmacist to make sure it’s safe for you to include grapefruit in your diet. Controlling your carbohydrate intake So, I’m sure you’re seeing a theme here… and that is to watch your carbohydrate intake! Here’s why I am always driving the low-carb message home: The starches and sugars in carbs get absorbed rapidly and are converted to glucose, causing your blood sugar and insulin levels to spike, which packs on the pounds. That's the bad news. The good news is, not all types of carbs affect you the same way! In fact, simply learning to count your carbs, and focusing on net carbs, can help you enjoy some of your favorite carbs — without gaining weight. To calculate net carbs, use this equation:  Total Carbohydrates - Dietary Fiber - Sugar Alcohols = Net Carbs Why does fiber matter? Fiber and sugar alcohols, like erythritol, are absorbed slowly (or not at all) and metabolized differently. As a result, they don’t cause your blood sugar and insulin levels to rise.  Here are my guidelines for daily carbohydrate intake. If you want to:  Lose weight: 50 to 75 net carbs (go lower as needed) Maintain weight: 75 to 150 net carbs Gain weight: 150 to 200 net carbs So, if you keep your total net carb intake within the 50 to 75 range (15 to 25 carbs per meal) you can easily lose weight and still enjoy some of your favorite foods. One final tip… I do have a “free” food that you can enjoy every day, with meals or as a snack!  It’s delicious, comforting, and has a multitude of health benefits…  It’s bone broth! Bone broth has always been the cornerstone of my weight loss and healthy lifestyle plans because it’s filling, loaded with nutrients and protein, and very low in carbs or no-carb. And did you know? Bone broth is also great for curbing sugar cravings! Plus, thanks to the protein, it helps you stay fuller longer, meaning that even if you do get a craving for those sugary drinks and snacks, you can rely on bone broth to fill you up, without adding on the pounds! I promise if you follow the guidelines above you can effortlessly lose weight and keep it off. And as a bonus, when you add bone broth to your daily routine you’ll experience improvements in your skin, hair, nails, sleep, energy levels, and even your joints!  So what are you waiting for? Check out my Collagen Bone Broth and kickstart your transformation today!

Did you know that what goes on in your gastrointestinal system has a major impact on your thinking, emotions, and immune function? Yep — it turns out that “having a gut feeling” is a real thing. In fact, your gut is a key control center in your body, which is why researchers call it your “second brain.” There is a gut-brain connection and I’ll tell you why keeping this second brain in great shape is so crucial to your mood, thinking, and health. Your gut can make you happy — or sad. Here’s a quick science lesson. Your gastrointestinal tract has its very own nervous system, called the enteric nervous system, or ENS. This system sends information to your brain via your vagus nerve, which runs from your abdomen to your brainstem. Believe it or not, your gut sends more messages to your brain than your brain sends to your gut. (That’s amazing, isn’t it?) Because the gut is home to more than 90% of the body’s serotonin and about 50% of its dopamine, people suffering from depression or anxiety often experience profound relief when they improve their diets.  I’m able to wean many of my patients off of prescription medications entirely, simply by getting them to eat healthy, natural foods. In short, how you feel emotionally isn’t just about what’s going on in your head — it’s also about what’s going on in your gut! Immunity is a gutsy thing. Your digestive tract is also where 80% of your immune system is located. Research is revealing links between an unhealthy gut and a wide range of medical problems. In fact, many researchers believe that diseases often stem from a communication breakdown between the gut and other parts of the body. Ground zero for disease prevention in the GI tract is a specific group of lymphatic tissues called “Peyer’s patches.” These little patches are responsible for roughly 70% of your immune system’s function. They work as a surveillance system, analyzing all the food that passes through and then sending one of the following messages to the rest of your intestinal tract: This is healthy food … digest it and take up the nutrients. This is a foreign invader … attack and destroy. If your Peyer’s patches falter, your body starts absorbing things it should reject and rejecting things it should absorb. Generally, people have about 30 to 40 Peyer’s patches. Unfortunately, as we age, they tend to atrophy and decrease in number. This is one big reason why we’re more susceptible to disease as we age. Fortunately, a few simple strategies will help optimize the health of your Peyer’s patches and your gut overall. The more of these strategies you implement, the healthier your gut will be. Here’s are 8 ways to a healthier "second brain": 1. Limit or stop your consumption of: - Processed foods - Refined sugars - Alcohol - Caffeine - Grains - Seed oils (these are high in omega-6 oils, which are pro-inflammatory) 2. Take antibiotics only when absolutely necessary; these play a major role in killing off healthy gut flora. 3. Avoid exposure to pollutants, pesticides, and other chemicals. 4. Eat coconut milk yogurt, coconut milk kefir, sauerkraut, refrigerated pickles, and kimchi. These are probiotic foods that supply your body with good bacteria. 5. Eat prebiotic foods such as jicama, onions, garlic, asparagus, leeks, bananas, chicory root, and Jerusalem artichokes. These supply the soluble fiber that your good gut bugs love to eat. 6. Take a powerful probiotic supplement to flood your system with good bacteria such as lactobacillus acidophilus and bifidobacterium lactis. 7. Manage your stress. Activities like yoga and meditation don’t just calm your mind, they help heal your “second brain” as well. 8. Drink bone broth every day. The gelatin and anti-inflammatory nutrients in bone broth soothe and heal your gut. Follow these rules, and you’ll keep your gut running like a well-tuned engine. As a result, you’ll think more clearly, feel happier and less anxious, and lower your risk for everything from the flu to cancer. More than 2,000 years ago, Hippocrates said that all disease begins in the gut. Today, we know that glowing health and a cheerful mood start in the gut as well. So treat your hard-working second brain with the respect it deserves, and pamper it every single day! Keep thinking Big and living BOLD!

  As a naturopathic doctor, I have made it my mission since day one to inspire my patients to transform into a healthier, happier version of themselves. Living a healthy lifestyle doesn’t have to be hard… you just need the right tools. If you’re looking to eat healthier follow my Bone Broth Diet or my Bone Broth Lifestyle guidelines and use the 7-Day meal plan below to get started. MAKE A NOTE... Smoothie and Power Bowl recipes are typically 1 serving so adjust according to the number of people you are serving. Other recipes are typically for 4 servings (unless indicated otherwise) and the meal plan is created for one person so adjust your recipes accordingly. For recipes that are 4 servings: For one person, cut any 4-serving recipes in half and you to get two meals.  For two people make 4 servings to get two meals for each person. For four people double the recipe to get two meals for each person. MAKE YOUR WEEK EASIER... Cook on certain nights and have leftovers or batch cook on the weekends and be prepared with ready meals all week.  If batch-cooking on one day for the entire week consider freezing the meals you plan to eat later in the week and simply refrigerate the meals for early in the week. CONSIDER INTERMITTENT FASTING For optimal weight loss, adding intermittent fasting to your daily routine can be a game-changer. I have two options for intermittent fasting that I like to recommend: a daily 16:8 schedule and a weekly 5:2 schedule. On both options I recommend using bone broth to make it easier--no white-knuckling required!Daily 16-Hour Fasts (16:8)When intermittent fasting on a daily basis I recommend replacing breakfast with 1 to 2 cups of bone broth and condensing your remaining two meals into an 8-hour window (fasting for 16 hours). This works best when following a healthy lifestyle plan like my Bone Broth Lifestyle. And bonus: if you consume just one cup of bone broth before your meals, you can enjoy your second cup of bone broth any other time during the day!Twice Weekly Fasts of 24-36 Hours (5:2)Five days a week, follow my portion guidelines for meals in the Bone Broth Lifestyle guide or in the Bone Broth Diet book. Two days a week, fast for 24 to 36 hours, consuming only water, and up to 4 cups of bone broth during the fasting period. I recommend non-consecutive fasting days.     MONDAYBreakfast: Baked Eggs Cups with Spinach*Lunch: Greek Power Bowl* (double this recipe)Dinner: Meatball Poppers* with Sweet Potato Fries TUESDAYBreakfast: Strawberry Smoothie*Lunch: Meatball Poppers* with Sweet Potato Fries (use leftovers)Dinner: Chicken and "Rice" Soup* WEDNESDAYBreakfast: Baked Eggs Cups with Spinach*Lunch: Greek Power Bowl* (double this recipe)Dinner: Creamy Chicken Curry   THURSDAYBreakfast: Blue Green Smoothie*Lunch: Chicken and "Rice" Soup* (use leftovers)Dinner: Shrimp Pad Thai Buddha Bowl*   FRIDAYBreakfast: Protein CrepesLunch: Creamy Chicken Curry (use leftovers)Dinner: Stuffed Portobello Mushrooms*   SATURDAYBreakfast: Kimchi Omelet*Lunch: Stuffed Portobello Mushrooms* (use leftovers)Dinner: Grilled Hamburger and Veggies*   SUNDAYBreakfast: Sausage & Squash Breakfast HashLunch: Grilled Hamburger and Veggies* (use leftovers)Dinner: Slow Cooker White Chicken Chili*   * Bone Broth Diet & 10-Day Belly Slimdown Approved   ENJOY SNACKS IN MODERATION… My go-to snack is a cup of bone broth and I encourage all my patients to add 2 cups of bone broth to their daily diet in place of sugary snacks. Bone broth is very filling, loaded with nutrients and protein, and very low in calories and when consumed in place of sugary drinks and snacks you lower your sugar and calorie intake. Bone broth is also great for curbing sugar cravings and thanks to the protein it helps you stay fuller longer. It can fill you up, without adding pounds!In addition to 2 cups of bone broth each day you can enjoy one to two of the following each day: ½ cup or small piece of fruit 1 closed handful of nuts 1 serving of olives or pickles 1 Collagen Fiber Bar 1 Collagen Smoothie   BONUS: you can download this meal plan here.   Bon Appétit EXPLORE THE BONE BROTH DIET >  10 Reasons to Order The 10-Day Belly Slimdown — Why the 10-Day Belly Slimdown has helped thousands succeed. >  Much More Than a Diet | Bone Broth Diet Recipes — Develop mindset habits that separate weight loss successes from struggles. >  Batch Cook Your Bone Broth Treats — Batch cooking tips to keep broth ready for your diet plan. >  13 Steps To Creating a Healthy Mindset — Traits and habits that mentally healthy people share. >  Changing Children's Lives | A Special Message — Inspiring transformation stories from real people. >  Do I Suffer From Burnout? — Signs you might be experiencing burnout. >  How to Develop and Nurture a Positive Self-Image — Strategies for lasting confidence. >  How Well Do You Really Know Yourself? — A self-discovery journey for better health. >  I Need a Miracle. Can You Help? | Bone Broth Diet — Hope and motivation with strategies to move forward. >  Make a Dream Come True | Bone Broth Diet — Turn your health goals into reality. >  Recovering From Burnout | Healthy Living — Strategies to restore energy without old patterns. >  Write your way to happiness! — The power of journaling for mental health. >  My “Real Food” Autoimmune Protocol — A healing diet approach for autoimmune conditions. >  Small Health Changes That Make A Big Impact — Simple steps that lead to big results.

If you’re heading toward the finish line on my Bone Broth Diet, 10-Day Belly Slimdown, or Cleanse and Reset, congratulations! You now have all the tools you need to take back control of your eating habits, your weight, and ultimately your health. However, I know that once you reach your goal, there’s still more work to do... ...keeping those extra pounds off for life. The secret to doing this is to SUPERCHARGE your health by building a better body, cell by cell. This will give you almost effortless control over your weight. Building a better body cell-by-cell means that you’re going to eat with the primary purpose of fueling your cells with the most nutritious foods and eliminating the most toxic foods. When you do this, your body will no longer need to struggle to nourish and protect your cells. My mantra is: nutrients in, toxins out. Luckily, you can now add in (over time, and in moderation) some of the foods I asked you to remove on the Bone Broth Diet or the 10-Day Belly Slimdown. Here are some of my super-nutritious favorites: Fruits like apples, pears, pineapples, and bananas (usually only half a banana at a time) Black beans and lentils Sprouted grains Grass-fed, full-fat dairy Root vegetables like butternut and spaghetti squash, sweet potatoes, carrots, parsnips, and beets Kombucha (Kevita’s is my favorite brand) and coconut-milk kefir Of course, as you add in new foods, keep drinking your bone broth and taking your collagen supplements! These will help you stay slim, support your gut health, and give you that wonderful bonus of beautiful skin. A Closer Look at my 80/20 Plan You’ve heard me talk about the 80/20 plan and my SLIM Belly Forever Plan, which is based on the 80/20 principle. Now, I want to tell you a little bit more about how 80/20 works. The 80/20 plan allows you some “personal play” while still keeping you slim and healthy. On this plan, at least 80% of your diet will be comprised of healthy, low-carb foods—the same foods you ate on the Bone Broth Diet or the 10-Day Belly Slimdown—while up to 20% can come from higher-carbohydrate or “not-so-healthy” foods. For some people, 80/20 means having a total “cheat” day once a week. For others, it means adding dairy back in. For still others, it means eating more carbohydrates than they would on a plan aimed at weight loss. One big caution, however: 80/20 doesn’t mean going back to the way you used to eat. Think about the consequences of that way of eating: a big belly and an unhealthy body. (Who wants to go back to that?) Instead, 80/20 means continuing your new healthy eating habits, exercising, and doing stress-reducing activities, while sprinkling a little “fairy dust” on your diet. How Does 80/20 Compare to the Bone Broth Diet or the 10-Day Belly Slimdown? The foundation of your 80/20 lifestyle is the same as the foundation for the Bone Broth Diet and the 10-Day Belly Slimdown. This means that 80% of your diet will be made up of the Yes foods on these diets, while the other 20% will be up to you (that’s your personal play). Here are my general guidelines. You should still be eating: Clean proteins Healthy fats Unlimited non-starchy vegetables Low-glycemic berries Grapefruit Bone broth and collagen Fermented foods You should still be intermittent fasting: Shortened eating window (16 to 17 hours) and/or two 24- to 36-hour intermittent fasts a week. You should still eliminate: Gluten Some grains Soy (unfermented) Artificial sweeteners Possibly dairy You should eat these “maybe” foods only in moderation: Added sugar Alcohol Grains Legumes: beans, lentils, peanuts Fermented soy Starchy vegetables: root vegetables, winter squash High-glycemic fruits You should eat these processed foods only very rarely: Processed and packaged foods—chips, cookies, crackers, cakes, pies, ice cream, etc.Fast food and convenient take-out—pizza, Chinese, McDonald’s, Subway, etc.Liquid sugar—juice, soda, sugary lattes and frappes, etc.Let’s Talk About “Maybe” Foods There are simple tricks for adding “maybe” foods back into your life while still staying slim and healthy. Here’s a look at how to do it. Reintroducing “maybe” foods Doing either one of my diets gave your body a break from processed, high-sugar and high-carb foods. Most likely, you’re feeling much better and are pounds lighter. Now is the perfect time to evaluate how your body reacts to certain foods.  To do this, introduce one of the following foods at time: Gluten-containing grains Other grains Dairy Legumes Alcohol Sugar Carbohydrates Give yourself three to seven days to gauge how your body reacts before you add another food back into your diet. Pay particular attention to your skin, your joints, your digestion, and of course any weight gain. If you add everything back in at once, you’ll never know if dairy bloats you or gluten makes your joints ache. Making the right choices about grains My message has always been anti-gluten and mostly anti-grain, and here’s why. Our modern- day farming and processing of grains has turned most grains, and especially wheat, into anti-nutrient, sugar-spiking, processed foods. The breads and pastas on the shelves these days are nothing like the breads that our early ancestors or even our grandparents ate. When I’m dealing with a patient who is overweight and more often than not dealing with blood sugar issues, out-of-control sugar cravings, and an unhealthy gut, I know there is no room in that person’s diet for gluten or grains. The best protocol is to remove grains completely—literally take them off the table—so we can get down to the business of reversing all the damage they have done. Deciding if and when to add grains back into your diet after you’ve healed your gut and lost the weight is a tough one. That’s because most people don’t know how to put the brakes on when it comes to their favorite comfort foods—breads, pasta, cookies, cake, and so on. Frequently, it’s an all-or-nothing thing. And that is why I recommend grains be avoided. But I’ll be honest. Even I like to have something a little off-plan now and then—and while I mainly stick to non-GMO corn tortillas or an occasional slice of Ezekiel bread, I know some people want more options than that. So if you’re going to venture back into the world of grains, like barely, rice, rye, spelt, etc., I recommend sticking to organic, non-GMO grains and—even better—choosing grains that are ancient, sprouted, and/or fermented.Adding more carbohydrates At first, it’s smart to calculate your carb intake. (You can find free carb-counters online.) After a while, you’ll be able to “eyeball” what a good portion of carbs is for you.Approximately 100 grams of carbohydrates a day, spread out over the day, should keep your weight in check. However, everyone is different. Some people can eat up to 150 grams of carbs a day, while others might need to stay a little under 100. Be careful to not go over 150 grams or bit by bit, pound by pound, you’re likely to gain the weight back.Slowly increase your carbohydrate intake until you figure out what your upper limit is. Start at 50 carbohydrates per day for one week. If you don’t gain weight, then eat 60 to 75 carbs per day during the next week. Continue this until you feel satisfied with your daily carbohydrate intake or you start to gain weight. If the pounds start coming back on, go back to the previous week’s amount. Remember, too, that the quality of the carbohydrates you eat makes a huge difference. If you eat 50 carbohydrates in the form of bread or pasta, it will spike your blood sugar and insulin more than 50 carbohydrates of legumes or starchy veggies will. Saying “no” to grazing One of the biggest keys to long-term weight loss is to break the grazing habit. The time you spend NOT eating is as crucial as the time you spend eating, because food-free time allows your body to rest, heal, and digest your food. And remember: You can’t burn fat when your blood glucose is high and your body is still circulating insulin to deal with a meal you ate a few hours ago. If you’re tempted to graze during the day or after dinner, enjoy a mug of bone broth instead. Staying smart about portions Never, ever look at any food as free (well, except leafy greens). Even healthy fats like nuts and seeds need to be consumed in moderation. I know it can be hard to resist that extra handful of cashews, but portion control truly is one of the biggest secrets for “forever” weight loss! A Word About Drinks Now that I’ve talked about food, I want to take a quick look at some beverages you can enjoy on the 80/20 plan. Here are the ones people ask me about most. Alcohol I’ll be honest: I love a good cocktail. Give me my potato vodka with a squeeze of lime and some soda water, and I am a happy girl. However, I know that each alcoholic drink comes with a price. When you consume alcohol, your body processes it first—so as long as that alcohol is still in your system, all fat burning shuts down. That’s a good reason to make alcohol an occasional treat on the 80/20 plan, not a regular habit.Kombucha and Kefir If you love kombucha and kefir, you’ll be happy to know that you can start adding them back into your diet. However, be careful how much you drink. Stick to no more than eight ounces at a time, and be sure to include the carbs in these drinks when calculating your daily carb intake. As great as these drinks are, they are definitely not “free carbs.” Now… Go Enjoy! Now that you’re a pro when it comes to the 80/20 plan, you’ll be ready to switch to it as soon as you’re reached your weight-loss goal. I recommend making a seamless transition, so you don’t fall back into your old eating habits. Besides, I think you’re going to love this plan MORE than your old way of eating, because you can enjoy the foods you love and still keep the slim, beautiful belly you worked so hard to get. It’s like having your cake and (occasionally) eating it too! Keep thinking big and living BOLD!

In a recent blog post, I told you about my favorite new superfood: KONJAC ROOT. I’m head-over-heels in love with this fun food that literally has only 2-3g of carbs! And did I mention, it is high in fiber … something I know most of us are not getting enough of. I hope you fall in love with it as quickly as I did. I know it can be a little intimidating to try a brand-new food, especially if it’s not like anything you’ve eaten before. So to ease you into making konjac root part of your diet, here’s a quick primer on the different forms of konjac, how to add it to your diet, and how to prepare it. What form of konjac root will work best for you? You can take konjac root in pill or powder form (the supplement form is called glucomannan), or you can eat it in food form. Here are the best ways to add it to your diet: Replace pasta and rice with the konjac root versions, called shirataki. Shirataki noodles and rice are very popular these days, and you’ll find them in the produce section of nearly any grocery store. (Miracle Noodle is a popular brand.) They’re also available in Asian markets, and you can buy them online. They cost only a few dollars per package, so they’re easy on your budget—and they come in a variety of sizes and shapes, so you can use them in any type of noodle dish. One important note: Read labels carefully, because you want a product that’s pure konjac root, without any added soy. Whisk glucomannan powder into soups, green drinks, and smoothies. In addition, use it to thicken sauces or gravy. Reach for glucomannan capsules if you’re traveling or you’re too busy to cook. And here’s another great option: If you want to lose a few pounds, or you’re feeling burned-out and blah, do my five-day cleanse. My Cleanse Kits come with ready-to-go meals and each meal contains a dose of konjac root. When and how should you take konjac root? If you’re using a glucomannan supplement, take one to two capsules or a small amount of powder stirred into water fifteen minutes to one hour before a meal. Don’t exceed the recommended dosage, because a little goes a very long way. If you’re just beginning to use a glucomannan supplement, I recommend starting slowly, with a single capsule or about 1/2 teaspoon of the powder. Always drink plenty of water if you’re taking konjac root in supplement form. That’s what allows it to expand into that craving-fighting gel that fills you up. If you’re using konjac noodles or rice, simply eat them as part of your regular meal. Ditto for mixing the powder into soups, smoothies, or other liquids. Easy peasy. How to cook with konjac root If you’re using konjac root powder, it’s simple to add it to liquids. Just sprinkle it over the surface of the liquid (you can use a shaker to make sure it spreads evenly rather than clumping), give it a good whisk, and you’re good to go. Cooking konjac noodles or rice, however, is a little bit trickier. Here’s one good method: Drain the rice or noodles and rinse them under running water for about three minutes. This will get rid of the “fishy” aroma you’ll smell when you first open the package. If they’re still a little funky when you’re done, pop them into salted boiling water for a few minutes. Dry the rice or noodles thoroughly with a kitchen towel or paper towels. Pan-fry the noodles or rice in a dry pan on medium heat for five or ten minutes. They will squeak and sizzle as they dry out even more. The drier you get them, the better. Toss the noodles or rice into your recipe. Now, let me give you a heads-up here: Shirataki noodles and rice do NOT taste like their high-carb counterparts, because they’re firmer and more gelatinous. Personally, I like them better—but I confess that it wasn’t love at first sight. Approach them with an open mind, and try them at least two or three times to see if they win you over, because that’s what happened with me. (You know that guy or girl you can’t stand at first… but once you get past your preconceived notions, you fall in love? It’s kind of like that.) I like to use shirataki noodles or rice in dishes that contain big, bold flavors, because they’ll soak up those flavors like crazy. For instance, try them in pad Thai or pho, stir them into spaghetti sauce, or make shirataki Alfredo. The sky’s the limit, so be adventurous—and if you come up with any awesome recipes, share them with our online community! A few tips before you start… If you’re new to konjac root, you may experience a little gas or bloating. If that happens, simply decrease the amount you’re using. If you’ve experienced any type of intestinal blockage or intestinal surgery, check with your doctor before making konjac root part of your diet. Avoid taking glucomannan in supplement form at the same time as you take medications, because it may interfere with your ability to absorb the medications. Keep thinking BIG and living BOLD!

Do you think it’s harder to lose weight as you age? I do. Because I’ve been there. I know how it feels because I have been in that funk where I felt like every day my waist was getting thicker and my hair was getting thinner. I felt like my eyes were sunken in and my skin was starting to look dull.  It's not a good feeling, right?  I’m here to tell you I've been there and I pulled myself out of that tunnel and I want to share with you how I came out the other side happier and healthier. In fact, I’ve managed to slim down and perk up even in my fifties and I look better and have more energy now than I ever did in my forties. Want to know the key to my life-changing transformation? As a nutritionist and a doctor specializing in biological medicine with more than twenty years of clinical experience. I’ve helped hundreds of thousands like you lose weight and become healthy, sexy and energetic again. And I’m the go-to doctor for dozens of celebrities when they need that perfect body for the big screen. Today, I’m going to share with you the most powerful weapon in my weight-loss arsenal based on cutting-edge, scientific research that’s going to turn your life around, and it’s a super simple at-home routine. In just 5 days this carefree technique: Will rejuvenate you Make you feel lighter  Blast that bloat Start to make your skin glow And increase your energy levels I can help you begin to feel young and well again for maybe the first time in years. My motto is “Nutrients In, Toxins Out!” and I am going to show three important toxins you need to get OUT of your diet and three super important nutrients you need to be adding IN to your diet. The first thing you need to do to get your health and vitality back on track is kick out the depleters--those things that just suck the life right out of you. Top on my list is the #1 Depleter: Oxidative Stress  Oxidative stress is an imbalance in your body between free radicals, the toxins, and antioxidants, important nutrients that fight free radicals. If you don’t do something to get those free radicals under control, you are going to age faster. I have a plan that will effectively target those rotten free radicals to minimize the damage and protect your body from way too much oxidative stress.  Depleter #2: Rapid Collagen Destruction Collagen is a structural protein your body makes that holds everything together. Think of it as Mother Nature’s “glue.” In fact, roughly thirty percent of your body’s protein is collagen. Collagen is the foundation for beauty and youth as it... Keeps your skin tight Keeps your bones and your muscles strong  Keeps your hair and your fingernails from becoming brittle  After your twenty-fifth birthday, your body’s collagen production control center starts to slow down…and it cranks out less and less collagen every year. One to two percent less to be exact. That means by the time you reach your fifties, you’re going to have 30 to 60 percent less collagen than you did in your teens! Which explains why your skin starts to get saggy. You get that ugly “cottage cheese” cellulite on your thighs. You get wrinkles and eye bags. Your hair gets brittle, and your fingernails break. You start to look worn out.  And you know what, that’s just what’s happening on the outside.  What’s happening on the inside is even worse. Your bones are getting weaker, your joints are breaking down, and your gut is getting sluggish. Every single day, you’re aging faster and faster.  This rapid collagen destruction is like putting your body in a time machine, and it’s not going in the right direction, believe me.  And get this… my number one depleter, oxidative stress, makes the little collagen that your body is producing stiff and less functional.  So does my third depleter! Depleter #3: Glycotoxins We all know that toxins are bad for us. But these glycotoxins are really nasty! Glycotoxins come from sugar. Basically, if it’s sweet and tasty, it’s probably loaded with glycotoxins. Glycotoxins are also known as advanced glycation end products, or AGEs. They build up in your blood vessels, blocking the flow of your nutrient-rich blood. They’re like the gunk that gets stuck in your shower drain and doesn’t let the water flow out. And the more these toxins pile up in your body, the more your body will react by creating fat padding around your most vital organs to protect them from this toxic burden. These fat-packing molecules also stiffen your tissues and collagen fibers…  and they flat out irritate all the cells in your body. So it’s no surprise that studies show that too many AGEs can lead to memory issues, skin problems like wrinkles and age spots, and dangerous blood sugar levels. So I’m not gonna lie… this depleter was a real challenge for me when I set out to create my fat-burning, energy-boosting, cell-rejuvenating plan. Not only that, but I had to find a way to combat all three of these depleters in one fell swoop in order to restore the body cell by cell, to push the toxins out, and get the right nutrients in. I needed a way to cleanse and reset the body from the inside out… And this is exactly what I created...a Cleanse and Reset that will have you restored cell-by-cell in a matter of days. A cleanse that will knockout those depleters and give your body a chance to repair that “damage of the decades,” and to get back on track… in less than a week. What I created has helped me and my patients banish the bloat and lose up to eight pounds in just five days.  And my test group results… WOW! I put my Cleanse & Reset to the ultimate test with 16 people across the country, and here are the results. Every single participant lost weight… with an average of five pounds and as high as eight pounds! More than 87% got a slimmer waistline, and nearly 20% shrunk by a whole 3 inches! 94% had improved sleep and said that they felt better  75% reported visibly more radiant skin  And more than 87% said they would definitely do the cleanse again One of my big-time celebrity patients, actress Penelope Ann Miller, star of the Academy Award-winning film The Artist told me that my 5-day Cleanse & Reset was a real game changer:  “This Cleanse & Reset is amazing! I got rid of the bloat, cleaned out my system, and boosted my metabolism. I have more energy, and I’m happier than ever. This was the key in preparing me for my latest film. Thank you, thank you Dr. Kellyann!” It is a real game-changer and here’s why... I’ve scoured the medical research to find science-backed, groundbreaking nutrients that will do amazing things for your body. Like a special fiber that grabs onto three times the amount of fat in your gut than the everyday fiber you’ll find at your local grocery store. And a powerful protein missing from the standard American diet that studies are confirming will give you more energy during the day while also helping you sleep better at night.   Because it’s just not about taking things away… it’s about adding things in. Here’s what I always like to say: Nutrients In, Toxins Out! When you get the right nutrients into your body, your body will naturally kick into high gear to do all the dirty work for you and get those nasty toxins OUT! So let’s talk about how you can detoxify, nourish and restore your body in just days without all the white knuckling!  Because you should always pamper your body and not punish it! My plan is going to help you get my life back just as it helped me get my life back when I suffered from complete burnout that left me passed out on an airplane floor. It’s going to… Reset you Refresh you Rejuvenate you Restore you Reboot your metabolism, your hormones, and even your mind  And it’s quick because I needed results immediately and I know you do too.  I packed every single bit of knowledge I’ve gained over two decades as a weight-loss and anti-aging expert into an easy-breezy whole body reboot that you can do right in the comfort of your own home.  I’m not kidding when I say the results are incredible. Within days of perfecting my plan, I started feeling like myself again.  I perked up.  I lost the bloat.  I got my energy back. The dark circles under my eyes went away.  The whites of my eyes got brighter.  And best of all, I started feeling happy again.  Something you should know. My plan works so well because it attacks the three major depleters that rob you of vibrant health and wellness, have you packing on the pounds, forcing your energy to slump and your skin to sag and look dull while providing three key nutrients that restore you inside and out. The Three Key Nutrients that Makes My Cleanse and Reset Powerful Check out the most popular juice cleanses and you’ll find that you’ll be drinking 5 to 6 juices a day and they will have as little as 20 grams of sugar per juice and some as much as 50 grams of sugar per juice? Do the math and you’re looking at 100 to 300 grams of sugar per day! That’s like drinking a soda for breakfast, lunch and dinner. As I mentioned, sugar makes your cells wonky and it can’t differentiate “natural” or “raw” or “pure” sugar …it’s still sugar and it will still trigger your body to create those nasty toxins… the AGEs… that deplete you and make you look and feel tired, glum and old. You know what else a juice cleanse is going to do for you? It’s going to make you “skinny fat.” Most people aren’t over fat… they’re under-muscled. Because remember, it’s not all about losing the bad weight… the fat. It’s also important that you hold onto the good weight… the muscle. That’s what’s going to give you that truly lean, sexy, and beautiful figure. And the way to do that is with protein. So guess what’s missing from your juice cleanse. Yep… protein. For years now, there’s been a myth that you need to cut protein out for cleansing to work. And that’s absolutely not true! In fact, it’s the opposite. Cleansing without protein is the reason most juicing regimens fail in the long run and leave you looking haggard, feeling terrible, and worst of all “skinny fat.” Your body needs the building blocks of protein, amino acids, to build and maintain muscle, absorb nutrients, repair tissue, optimize immune function, and revitalize your cells from head to toe. There’s one amino acid in particular called glycine that I’m nuts about because it can also help you burn fat like crazy while your lean muscle stays right where you want it, and it’s collagen. So key ingredient #1 is beautiful, clean, hydrolyzed collagen. Collagen is absolutely crucial if you want to supercharge your weight loss efforts, soothe your upset stomach, and relieve those achy joints and blast those wrinkles. Collagen is going to immediately begin to work on those lines, those wrinkles, and that nasty cellulite. And don’t forget, once you hit twenty-five, your body automatically starts that rapid collagen destruction I already warned you about. And study after study says giving your body the right collagen will hydrate your skin, increase your skin’s collagen supply and actually help you look younger. Here’s how powerful collagen is when it comes to erasing wrinkles. In one study, women took either a collagen peptide supplement or a placebo for eight weeks. After those two short months, the group taking collagen had an average 20 percent more reduction in eye wrinkles compared to the placebo group. And the maximum reduction was nearly 50 percent! Beyond beautifying your skin, collagen will also accelerate fat loss, it will heal and strengthen your gut wall, it will give you more energy during the day while also helping you sleep better at night, and it will pull toxins from your body. Most doctors agree that adding at least 15 grams of collagen into your routine is also gonna help you build that gorgeous muscle. Well, the yummy method that I’ve come up with will flood your body with four times that amount of this prized nutrient.  And I’ve got another beauty-boosting trick up my sleeve. Amplify what collagen does for your body with key ingredient #2, healthy fat. And yes, there is such a thing as healthy fat. And the healthy fat in my cleanse is going to get rid of the other fat. Nourishing your body with the right fat will make you a natural fat burner. And when I say “the right fat” I’m talking about Medium Chain Triglycerides, or MCTs. By combining collagen with MCT oil powder, you’re going to be a lean, mean, fat-burning machine. MCT oil effortlessly shifts your body’s fuel source to fat, which helps you burn fat faster. A study published in the International Journal of Obesity really blew my mind, even as a doctor with decades of research under my belt. After just one week, patients who supplemented a low calorie diet with MCT oil lost nearly 20% more fat than those who did not.  Another even more recent study led by researchers at Columbia University found that women not only burn 45 more calories per day with MCT oil in their diet, but they also eat 63 less calories. Now that’s more than a 100-calorie swing in your weight-loss favor! In fact, your body starts running very efficiently on MCT oil. And it eventually becomes so sophisticated that you could be sitting down at your computer and actually be burning fat. Collagen and MCT oil are the one-two punch that will surely fight off your fat, fine lines and fatigue. But it’s not enough. The plan I’m going to get you started on today requires one more really important super nutrient. Key Ingredient #3 is Fibrous Konjac Root Fiber is the key to banishing the bloat and curbing your cravings and konjac root is a very special fiber that grabs onto the fat build up in your gut with three times more power than the leading fiber brand at your local grocery store. Konjac root is a unique fiber, native to the mountains of Eastern China, is one of the most viscous in the world. Now that’s just science talk for sticky and thick. And when it comes to fiber, the thicker, the better. Because it’ll make your waistline thinner. So it’s very important that you add foods to your diet that cleanse your intestines instead of clogging them up. If there’s even just one tiny blockage in there, your gut’s going to expand. It’s gonna swell up like a balloon and you’re gonna get that annoying bloat that makes it really hard to button those pants. But fiber is the broom that sweeps out your intestines. Send in the Konjac Root and your entire digestive system will flow like a river… not a sludgy swamp. It literally grabs onto the fat, the sugar and cholesterol in your gut before it gets fully absorbed into your body, cleaning out your GI tract with grace and ease. You see, this fabulous fiber slows down the entire digestive process... to keep you feeling fuller, longer, to reduce spikes in your blood sugar, and ultimately to promote weight loss in the long term. So yeah, Konjac Root… it’s pretty powerful stuff! But here’s where things get really exciting.Because using every bit of knowledge I’ve gained over the past twenty years, I’ve discovered a novel way to merge Konjac Root Fiber, MCT Oil and Collagen. It’s the triple threat! My Cleanse & Reset contains all three of these key ingredients and is so gentle that it won’t tear you down, like harsh diets and detoxes do. Instead, it’s going to build you up by saturating your body with the nutrients it needs and scrub your cells clean of toxins.  And don’t take it just from me. My esteemed medical colleagues agree… like New York Times bestselling author Dr. David Perlmutter who said: “This is a top-notch way to deal with the multiple toxic challenges posed by our modern world.” And world-renowned health leader Dr. Mark Hyman was simply amazed:  “Dr. Kellyann proves that a cleanse doesn’t need to be harsh to work. This painless plan, centered around delicious foods packed with healing nutrition, gives you big results without stress or starvation.” You see, it’s not about giving up food…it’s about loading yourself with the right foods. Foods that will promote cellular regeneration to reduce oxidative stress. Foods high in collagen to replenish what’s naturally been depleted over time. And foods extremely low in sugar to save yourself from the dangers of AGEs. You’re going to absolutely flood your body with what it needs for complete restoration… clean, beautiful foods like collagen smoothies, green drinks, lemon sips and bone broth soup that deep-clean you right down to the cellular level. At the same time, you’re going to kick those depleters right to the curb. Now, let’s talk about the easy part.  Everything you need is in this kit. And all you have to do is add water! You won't have to leave your home or buy a thing. Everything you need for gut-healing, skin-rejuvenating super nutrition is packed into one box… no grocery shopping, no slicing, no dicing, and no real cooking is required. And I’ve got three options for you to Cleanse & Reset. Whether you’ve got 5 days, 3 days or even just one day to treat yourself, this plan will detoxify, nourish and restore your body!  And, I’m going to give you a special, risk-free opportunity to try my Cleanse & Reset to see for yourself how it can perk up your cells and give you that weight loss jumpstart. You’ll get all the meals and drinks you need to nourish your entire body. So you’ll be on the way to losing weight and slowing down the aging process. All the ingredients are 100% authentic, clean, natural and non-GMO. The entire kit is dairy-free, soy-free, gluten-free, and extremely low in sugar thanks to the magnificent all-natural sweetener monk fruit. It’s also low-carb and paleo-friendly. And it’s all made right here in the United States in Dallas, Texas with the finest ingredients sourced worldwide. My Cleanse and Reset is a very simple protocol:  You start your morning with an indulgent green drink smoothie packed with collagen protein to fight fat and tone skin. For lunch, re-energize with a nutrient-rich berry smoothie. In between meals, you’ll drink delicious lemon sips.  In the afternoon, indulge in another decadent green smoothie. Then fill up on delicious bone-broth based lemon chicken soup for dinner.  After just one day of my Cleanse & Reset, the bloat is gonna vanish into thin air. You’ll be overflowing with vibrant energy. You’ll finally feel well-rested and excited to hop out of bed and start your day. Normally, the body-beautifying, anti-aging, weight-loss boosting nutrients in my 5-day Cleanse & Reset add up to more than $400. But I’m thrilled to let you in on something really exclusive here… a special introductory offer for new customers like you.  In fact, I’m so confident this is going to turn your life around just like it did for me, I want to give you the opportunity to try it for just one day, three days, or five days at a fraction of the price. Get a 1-Day Cleanse & Reset kit to banish bloat and flush out toxins, with everything you need for breakfast, lunch, and dinner, for just $49 plus $5 shipping and handling. Considering the average cost for a nutritious takeout meal is about $15, this complete kit packed with 3 full meals, an afternoon snack and thirst-quenching drinks for the entire day, it’s a real deal. And whether you’ve been struggling to fit into your clothes for awhile, or you just want some extra room in that little black dress for a big event, or had one of those “naughty weekends” where you indulged a bit too much…this is a sure-fire way to refresh, revitalize, reset and restore your entire body in a flash! Or, get a 3-day Cleanse & Reset kit to shrink your waistline, perfectly nourish your skin, and easily brighten up your mood for just $44 and some change, per day. Plus, when you order a 3-day kit, shipping is free! Now, since clearing your body of toxins is such an important step towards a healthier, happier life, I encourage all of my patients to start with at least a 3-day cleanse to truly reboot. And when you order your 3-day cleanse today, you’ll also get free access to my critically-acclaimed, celebrity-backed digital Bone Broth Diet eCourse… a 45 part video series containing interactive online guides, cooking demos, inspirational emails, ebooks and webinars…to keep you on track with the Dr. Kellyann lifestyle like the hundreds of thousands who already joined my squad. Valued at $97, it’s all free instantly when you purchase the 3-day Cleanse & Reset right now. But listen, if your goal is to really lose weight fast, then I’m going to be brutally honest with you right now you’ll want to cleanse for five days. Get the 5-day kit to lose weight, improve your metabolism, support healthier, younger-looking skin, boost mental clarity and elevate your energy levels.  Order the 5-day cleanse and reset for $219, and you’ll be getting my complete meal replacement program for the low price of just $43 and some change per day plus I’ll cover the shipping costs and throw in my free eCourse gift. It’s a $500 package for less than half the cost! And it’s well worth it. Whatever you choose, all three are sure to jumpstart your weight loss lifestyle, hydrate and nourish your skin, and efficiently detoxify your body.  This is the tried and true smart, healthy way to get your life back on track.  There's no better time to show your body the love it deserves than right now. Try my Cleanse & Reset totally risk-free here. And then your total health transformation can begin! Believe in yourself.  Believe that you can lose the weight.  Believe that you can get healthy.  Believe that you can look younger and feel younger.  Believe that your life can be better… so much better… than it is right now.  You’ve got this!     P.S. If you find that this kit is not right for you, give my customer care team a call within 90 days and they’ll quickly provide everything you need for a complete refund. They can be reached toll-free at 888-871-2155. P.S.S. I do a cleanse at least once a month to take my health to the next level so if you’re looking to do the same sign up for the subscribe and save option, and you’ll save another 10%!

I'll never forget the morning I was walking down the boardwalk when I came across a line of people so long I just had to know what I what they were waiting in line for. As I walked closer to the front of the line I burst into laughter after discovering what this growing crowd was waiting for — donuts!! I asked a woman who was sitting on a bench beside the long line with her three young daughters and clinging to a box of these donuts, "What's all the fuss about these donuts? How long did you wait?" She told me she waited 30 minutes but that they were "SO worth it!!"  She then handed me one from the box. As she gave me the ultra-fresh pastry her youngest daughter exclaimed, "Mommy don't you give our donuts away like that!" I knew then that these donuts were serious business and thanks to their generosity, and this donut's popularity, I decided enjoying that donut was going to be a "yes" for me. As I bit into the popular pastry, it was as if everything went into slow motion ... my senses were going into a tailspin. That simple donut was beyond good — it was downright amazing. That little girl looked up at my bulging eyes and said with a grin, "See? We told you so!" What's my point here? It's okay to go "off road" on special occasions, during the holidays, and even on vacation, as long we stay mindful about our indulgences. What do I mean by this? For me, being mindful about indulging in sugary treats or carb-heavy meals meals means I have complete awareness of what I am doing and I know the possible consequences. It means that I am going to slow down, enjoy every bite, stay in the moment, and enjoy the experience. The opposite is stuffing your face mindlessly and then looking back and realizing you can barely recall the flavor or enjoyment of what you just ate... which happens a lot with emotional or stress eating. Keep these tips in mind when reaching for treats or unhealthy meals. Make it a choice. Ask yourself, is this "treat" an experience I want to enjoy or am I eating, or  drinking, to relieve negative emotions and stress? If it's the later try and do something to distract yourself like go for a walk, read a book, meditate, take a hot bath, or anything that will take your mind off the emotions and stress. Plan ahead when enjoying mindful treats. If you're going to a party or even on a trip or vacation where you know there will be a lot of food temptations, follow a super squeaky clean diet in the weeks leading up to it so that you can enjoy those special moments and meals without the guilt. Speaking of guilt... Don't beat yourself up if you do overindulge. If you slipped up and ate the other half of your kid's pizza or drank too and ate too much after an impromptu girls night out, forgive yourself and do not let yourself use it as an excuse to continue eating bad for days and weeks after. I have seen this happen so many times and I am guilty of it myself, we make one slip up and use that as permission to continue down that unhealthy path. Do an intermittent fast to get back on track. Whether my mindful, mindless, indulges are planned or just a major slip-up I do an intermittent fast with bone broth to get me right back on track. I will typically do a 24 to 36-hour bone broth fast where I sip on only unsweetened coffee and tea as well as bone broth during that time. If it was just a day or two of indulging, that quick bone broth fast will have me right back to where I was. Try a cleanse to get back on track. If sipping on bone broth for an entire day isn't your thing you can try a quick "cleanse" to get back on track. High-fiber smoothies loaded with nutrient-rich veggies, fruits, and clean protein can help sweep those toxic treats from your system quickly. If I'm not in the mood for a bone broth fast but I need something to get me back on track quickly I do my cleanse and reset. Depending on how badly I went off track I will do anywhere from one day to five days so I always have my Cleanse and Reset kit on handy for those times.  Remember, we are all human and it's better to forgive yourself when you get off-track than beat yourself up and use it as an excuse to stay off-track. All my best,  

Would you believe that people crave chocolate more than any other food in the world? I do! And I’m not surprised. Chocolate is decadent and delicious. But maybe our bodies also know about all the ways in which it can benefit our health. Either way, I’m hooked! So let’s dive in further and explore what chocolate has to offer... But first, what is in chocolate? When we’re talking about the health benefits of chocolate, we’re really talking about the properties of cocoa beans–the seeds of the cacao tree. Cocoa beans are first fermented and then roasted and ground into a paste, which is also known as cocoa liquor. This liquor consists of both cocoa butter and cocoa solids. Cocoa butter is mostly fat. And the solids, used to make cocoa powder, contain minerals, fiber, and a ton of antioxidants. In general, chocolate bars and the like are made by mixing cocoa liquor with cocoa butter and some form of sweetener. And the percentage of cocoa liquor used is what determines how “dark” the chocolate is. Is white chocolate good for you? White chocolate contains only cocoa butter (at least 20%) mixed with sugar and dairy. So there’s very little nutrition, if any at all. The higher the percentage of cocoa solids, the more nutrients the chocolate contains. And the less sugar and other stuff. This is why dark chocolate is considered the healthiest chocolate as it has a minimum of 35% cocoa liquor. Right in the middle of the pack, milk chocolate contains only 10-12% cocoa. It has less nutrients and more sugar while also containing condensed or powdered milk. Cocoa powder is used to flavor many foods and beverages. However, how the cocoa powder is processed is important. Natural, unsweetened cocoa powder is best. And what you’ll find in my protein powders and collagen shakes. On the other hand, alkalized cocoa powder (a.k.a. Dutch processed) is chemically treated to alter its pH for certain culinary purposes. Essentially, it changes the color and makes it less bitter. However, the alkalizing process also diminishes the powder’s nutritional profile. What are the nutritional benefits of cocoa powder? We can learn a lot about the health benefits of cocoa from the Kuna Indians, an indigenous tribe of people from the islands of Panama. The Kuna enjoy a traditional cocoa beverage regularly, averaging 30 ounces a day. And this population has a low prevalence of heart disease, high blood pressure, type 2 diabetes, stroke, and cancer. Interestingly, Kuna who migrate to the main island of Panama and eat a less traditional diet (including less cocoa) show an increased prevalence of these Western diseases. We can thank cocoa’s impressive cocktail of nutrients for its health benefits. Here’s a more detailed look at the nutrient profile of cocoa: Fat content in cocoa powder A healthy mix of saturated and monounsaturated fats. In fact, cocoa butter is high in oleic acid–the same predominant fatty acid found in olive oil High fiber cocoa powder You’ll find approximately 2 grams of fiber in every tablespoon of natural, unsweetened cocoa powder. This is just one of the many reasons why it’s a great addition to protein shakes and smoothies. What minerals are in cocoa powder? Cocoa is a great source of magnesium, which deficiencies are common due to processed foods diets and constant stress. It also contains a good concentration of copper, iron, and manganese. And modest amounts of calcium, potassium, phosphorous, zinc, and selenium. Cocoa antioxidants Cocoa is rich in antioxidant compounds known as flavonoids, which are what gives it a bitter flavor. And cocoa has substantially more antioxidants than most other common plant-based foods. Why are cocoa antioxidants so important? Antioxidants protect your cells and other internal structures, including your DNA, from a never ending barrage of harmful free radicals. Compounds our bodies produce naturally, but are also derived from external sources, such as pesticides, processed foods, pollution, plastic chemicals, and more. Further, the flavonoids (the predominant antioxidants) in cocoa solids have been shown to exhibit many other specific health promoting properties. Let’s take a closer look…   Benefit of dark chocolate for skin with cocoa antioxidants Protect your skin from UV radiation with regular consumption of dark chocolate (with a high concentration of cocoa). It has been shown to offer skin photoprotective effects. How does cocoa antioxidants boost brain power? Flavonoids in cocoa have been shown to improve cognitive function (i.e., thinking, focus, memory, etc.) as well as protect the brain from degenerative diseases, such as Alzheimer’s and Parkinson’s. Using cocoa antioxidants to protect your heart Studies have associated cocoa consumption with significantly lower mortality rates from heart disease. In addition, flavonoids can play a role in decreasing your risk of cardiovascular complications by fighting inflammation and preventing oxidation (damage caused by free radicals). Because we now know that inflammation and oxidative stress play a significant role in the development of heart disease. Lower your blood pressure by consuming cocoa antioxidants Numerous studies have demonstrated that the intake of flavonoid rich cocoa foods and beverages can successfully lower blood pressure in those with hypertension. In addition, cocoa has been shown to improve the vascular (blood vessel) functioning. Enhance your insulin sensitivity with cocoa antioxidants There is scientific evidence suggesting that the antioxidants in cocoa may boost insulin sensitivity by means of improving vascular function, lowering oxidative stress, and enhancing your body’s ability to metabolize glucose. Is dark chocolate good for weight loss? If you’ve got extra pounds to lose, there’s a good chance your body is inflamed. And this inflammation must be addressed to successfully lose weight and keep it off. Therefore, when consumed responsibly–which I’ll get into in a bit–chocolate can actually help reduce inflammation and aid your weight loss efforts. In addition, while chocolate is often thought of as a splurge, studies have found no link between weight gain and cocoa or dark chocolate consumption in small amounts. Further, participants in this study that consumed dark chocolate (70% cocoa) experienced higher satiety and less cravings for sweet foods than those that consumed milk chocolate (30% cocoa). The dark chocolate group also consumed less food during their next meal. So...we can all have our cake, I mean chocolate, and eat it too! But, the key word is moderation. Too much chocolate as well as the wrong type of chocolate can be a bad thing. What makes a healthy chocolate? Bitter dark chocolate is better for weight loss As I mentioned earlier, flavonoids give chocolate its bitter taste. This means the more bitter the chocolate, the higher concentration of antioxidants. So, while dark chocolate may be an acquired taste, I say it’s worth acquiring. Quality dark chocolate over quantity for weight loss Stick to dark chocolate with a high cocoa percentage (70% or more). Or natural, unsweetened cocoa powder. And aim to eat no more than 2 ounces a day. Consider timing of dark chocolate Certain compounds in cocoa, such as theobromine and caffeine, may be stimulating for some. Therefore, if you’re sensitive to these effects, chocolate may be best eaten earlier in the day. The final word on health benefits in chocolate Mainly due to its high concentration of antioxidants, chocolate has many health benefits to offer. So go ahead and indulge, guilt free. But remember to keep it dark and in small quantities. Keep thinking Big and living BOLD!       REFERENCES Chocolate/cocoa and human health: a review Eating chocolate can significantly protect the skin from UV light The neuroprotective effects of cocoa flavanol and its influence on cognitive performance Cocoa and Chocolate in Human Health and Disease Eating dark and milk chocolate

Go from tired to revitalized in one day with my 1-Day Cleanse & Reset. I developed this 1-day cleanse for those of us who just don’t have the time in our busy schedules to devote days or an entire week to cleansing.

So, you've decided to begin a healthier lifestyle, but you’re wondering where to start? Whether you’re looking to make a complete transformation of your diet habits or get back to your healthy routine, I have developed the perfect program to put you on the right path! When you jump-start your system with my detoxifying 5-Day Cleanse & Reset, you literally equip your body with the nutritional tools it needs to ensure a smooth and simple transition into your new lifestyle.   The Beautifying Benefits of My Cleanse Studies show that most people experience their maximum weight loss during the first five days of cleansing. A full 5-day cleanse effectively supports the natural efforts of your body to rid itself of toxins, repair damages, and reset your whole system. In less than a week, you’ll see benefits including: Reduced bloating and belly fat Increased energy and mood Brighter, healthier skin tone Stronger, healthier nails Hair strength, luster, and shine   The Many Health Benefits of My Cleanse My Cleanse & Reset combines three super cleansing (and super delicious) food components that take you through your 5-day detox: veggie-filled green smoothies, protein-rich soups, and antioxidant-packed fruit smoothies. The health benefits of saturating yourself with these essential vitamins and nutrients go well beyond beautifying results. They keep you feeling full and satisfied, flush out toxins from your system, and stimulate your cells. Plus, your body will get just the right amount of fiber it needs to reduce inflammation and: Lower blood pressure and blood sugar Promote safe and sustained weight loss Improve gut health and nourish gut lining Build and support lean muscle mass   5 Days is All it Takes to Look and Feel Your Best Each day during your 5-day detox, you’ll follow a simple routine of prepared meals that are specially designed for each stage of the day. There’s no cooking, shopping, or prepping required — just add water and enjoy! You’ll start each day with a refreshing Lemon Sip to boost your vitamin C intake so your body can start building that collagen for gut healing and skin firming. Have a Super Green Smoothie for breakfast to get your essential vegetables and morning energy boost. For lunch, enjoy a delicious Super Berry Smoothie and second Lemon Sip, for a wave of vitamins and antioxidants. Need a snack? No problem, I’ve got that covered. You get a second Super Green Smoothie each day to quell those midday munchies. Finally, treat yourself to a savory bowl of Lemon Chicken Soup and another Lemon Sip for dinner, so your body gets all the beauty-boosting collagen and fat-fighting protein it needs. Here’s a day-by-day breakdown of the benefits many customers experience during their five days of cleansing and detoxifying: Day 1: Your body will be full of energy you haven’t felt in a while. You’ll feel enthusiastic and ready for transformation!Day 2: Your body and palette are still adjusting to your new food plan, but you’re already feeling stronger and healthier.Day 3: You're noticing you aren’t bloating anymore. You’re likely experiencing many other positive changes in your digestive system as well.Day 4: By now, you are noticing a considerable transformation. You're feeling refreshed, alive, and seeing a brightened complexion, a flattened tummy, and a better mood.Day 5: You’re feeling reset and revived! Your palette has changed, you aren’t craving your old go-to’s, and you’re feeling sexy, slim, and rejuvenated.With my easy-to-follow program, you’ll have all the tools you need to be successful. Ready to begin your healthy lifestyle journey and get your health back on track? Start my detoxifying 5-Day Cleanse & Reset [link to product page] today! Keep thinking Big and living BOLD!  

It’s difficult to have a conversation about weight loss without discussing the option of intermittent fasting. If you haven’t done any research on it, you’re in for an eye-opener. Besides rapid weight loss, intermittent fasting offers incredible health, wellness, and beauty benefits. When done correctly, you can come out looking, feeling, and being better than you have in years! I’m talking about a whole new you!  What is Intermittent Fasting? The body, although ever-evolving, is an intermittent fasting pro. Think about it – your early ancestors would venture out and hunt for their meals. And they did not always come back victorious. Living a feast-or-famine lifestyle was normal, and the human body was able to adapt accordingly. These periods without food gave their bodies time to heal, cleanse, and rejuvenate. Intermittent fasting was their natural healing process. Instead of viewing intermittent fasting as a quick weight loss win, look at the bigger picture. But don’t just take my word for it. The greatest philosophers and early healers, including Plato, Aristotle, and Socrates, used fasting as a powerful healing tool, preaching of benefits. How and Why Intermittent Fasting Works Intermittent fasting influences two vital hormones that support your body’s ability to burn fat and increase weight loss efforts–insulin and glucagon. Insulin Insulin is a blood sugar regulator - it transports nutrients from your bloodstream to your cells. When you eat too much, your insulin levels can spike and remain high. Here’s the problem - insulin packs on the pounds. Insulin is one of the most significant forces in excess weight. Not good news for your weight loss goals, right? Here’s what happens - insulin levels become chronically high, and your cells react by becoming insulin resistant. Resistance means your body must reroute glucose to your liver. And if you’re wondering what that leads to….. it transforms into fat. During intermittent fasting, your insulin levels drop, allowing your cells to become more sensitive to insulin. Rather than preventing the proper transport of glucose, your body will welcome and burn it as fuel rather than stubborn belly fat out to derail your weight loss plans.  You should always address your concerns over sugar spiking with your doctor before fasting. If you live with diabetes, intermittent fasting may not be an ideal choice for you. However, in many cases, diabetes mellitus does not cause inadequate production of insulin by the pancreas. Instead, insulin resistance, which we link to excessive abdominal fat, is to blame. In any case, direct questions and concerns to your physician before considering intermittent fasting, especially for your rapid weight loss options. Glucagon To burn fat, your body must release and break down fatty acids held in fat storage into your bloodstream. This process is known as lipolysis, and it depends on glucagon—a hormone that has the opposite job of insulin. So, while insulin is storing your fat, glucagon works to pull fat from your cells. Great news for your weight loss goals, right?  Within hours of starting your intermittent fast, your glucose levels will begin to drop. As your body realizes the need to mobilize its fuel reserves, it begins to churn out high levels of glucagon. These rising glucagon levels cause your body to release fatty acids into your bloodstream, or lipolysis, and transport them to your cells for oxidation, or energy. Adrenaline and Norepinephrine Intermittent fasting also increases your levels of adrenaline and norepinephrine. And these two hormones boost the energy you burn, even while your body is at rest, allowing it to pull out even more fat from storage. That undesirable belly fat will melt away before your eyes. Hello, weight loss! What to Expect with Intermittent Fasting Starting an intermittent fast, particularly your first, may bring a variety of symptoms. You may feel sluggish and hungry or experience a few headaches. Don't worry; it happens to everyone; it’s a natural way for your body to adjust. Additional short-term side effects that you may experience include: Dizziness/lightheaded feeling Low blood pressure Abnormal heartbeat/palpitations Low blood sugar Increase in cravings Moodiness Is Intermittent Fasting Healthy? Intermittent fasting, when done correctly, can be a safe and healthy way to achieve weight loss and heal your body. Your entire body may reap the rewards from unbelievably rapid weight loss to treating digestive issues. Not to mention, it will bring that sexy feeling back when you see a slimming waistline and radiant skin and hair! Not only do I recommend it to my patients, but I also incorporate intermittent fasting into my own lifestyle for weight loss and health benefits. It's a fabulous option when I need a quick weight loss option for an upcoming event. As with all diets, there are circumstances where this may not be ideal for you. While your doctor can answer all your concerns, I do not recommend intermittent fasting if you are: Under 18 Immunosuppressed Pregnant or trying to become pregnant Diabetic Looking for a weight loss quick fix Intermittent Fasting the Right Way If you're hoping to reap the rewards of intermittent fasting, it's essential to do it the right way. Intermittent fasting significantly reduces your calorie intake, so adding bone broth can help tremendously. But remember, this isn’t your traditional diet–it’s a sustainable healthy lifestyle change. Bone Broth Fasting is the Holy Grail of fasting. If you’re already familiar with my Bone Broth Diet, you know the incredible benefits bone broth offers your body, inside and out. If you’re unfamiliar with the bone broth miracle, I’ll put it to you this way - I call it liquid gold because it’s nutritious, and the healing and weight loss benefits are endless. When you drink bone broth or add it to a variety of recipes, you feel fabulous. And on a cellular level, nutrients are bathing your cells in goodness. Think of bone broth as your helping hand while overcoming the initial symptoms of beginning a fast. It helps curb cravings, ease the reduction of carbs, and replenishes nutrients you otherwise get from your daily food intake. And did I mention how tasty it is? You just won’t believe it’s a weight loss option.   By sipping on bone broth during your intermittent fasting period, you’ll enjoy benefits like:   Erases fine lines and wrinkles Heals a leaky gut Strengthens your bones Joint and muscle comfort Better sleep It turns out bone broth is beneficial for just about all your health, wellness, weight loss, and beauty concerns! Bone broth replenishes the essential nutrients your body needs to thrive, including bone density and strength. You’ll find bone broth is full of clean protein, calcium, and amino acids, to name a few. How Do I Start Intermittent Fasting? Intermittent fasting the right way means it should be flexible and easily adaptable to your goals and needs. Various fasting lengths may be more suitable for you than others.  Some bone broth intermittent fasts limit your eating to specific hourly windows each day. For example, the Warrior Diet lets you only eat within a four-hour window each day. Another popular intermittent fasting plan offers a 16:8 window, which means you will fast for sixteen hours, then eat your meals during the following eight hours. Other intermittent fasting plans restrict your daily caloric intake to 500 calories.  With my Bone Broth Diet, I recommend doing two intermittent fasts a week, sipping on bone broth throughout the day. Choose two non-consecutive days for your fast and keep in mind, fasting for longer periods doesn’t necessarily mean you’ll reap more benefits, so stick to a reputable plan to stay safe and healthy. Determining Your Eating Windows and Fasting Times  Be Flexible: This is YOUR Plan When you start your intermittent fasting journey, you may prefer dinner-to-dinner fasting. Remember, this isn’t about revolving your life around fasting; it’s about building fasting into your new healthy lifestyle. Choose fasting windows that make sense to you and your busy schedule. The last thing you want to do is set yourself up to fail. Start your fast when you have put systems in place to succeed and have made the proper food preparations. Choose your days and times and plan by selecting an official start date.  Put a Support System in Place Ask reliable friends or family members to help support you during your fast. Invite them to join you on this life-changing journey. Share the incredible weight loss, beauty, health, and anti-aging benefits. They’ll love hearing that! And even if they decline, they can help by encouraging your progress, supporting you in various situations, including at work, by limiting temptations, choosing helpful restaurants, or preparing additional options at gatherings. Even if this means you bring your own snacks or meals, your support system will already be on board with your new lifestyle changes. Don't Give Up If you ever find yourself thinking about giving up, just remember this: excluding food for a short period is doable and useful for you. Your tummy may be rumbling as you start, but ultimately your entire body will thank you. Meal Prepping for Your Intermittent Fasting Plan Ahead Make sure you have all your bone broth ingredients ahead of time. It’s your key to curbing those dreadful cravings, keeping symptoms at bay, and bringing quick healing benefits your way. Meal prepping, including freezing extra bone broth, goes a long way in keeping you from reaching for that unhealthy snack when you get a snack-attack on those non-fasting days. Set aside an afternoon to batch prep meals and snacks. Might as well get it all done in one shot, am I right? Use bone broth in as many recipes as possible. This way, you’ll flood your system with healing nutrients no matter what you eat, while keeping your stomach full. Best Food Recommendations for Intermittent Fasting On those non-fasting hours or days, it’s essential to consume a nutrient-rich diet. Try to keep some of these foods on hand:   Healthy fats like avocado, olives, and coconut Fresh fruits and veggies Wild fish (canned, frozen, or fresh will work) Fermented foods including kimchi and sauerkraut Grass-fed, pasture-raised meat, poultry, and eggs Organ meats from grass-fed, pasture-raised animals  Eating a healthy whole foods diet is vital. You’ll ensure the necessary vitamins, minerals, and powerful plant nutrients essential to promoting weight loss, health, preventing disease, and carrying out the benefits of intermittent fasting. This includes: Burning fat Building muscle Repairing cell damage  Avoid packaged and processed foods like the plague! Trust me, friends, they provide zero nutrition. And they are full of harmful ingredients that work against your weight loss and health goals. Avoid: Refined flours and sugars Artificial sweeteners Chemical additives  Best Beverage Recommendations for Intermittent Fasting While it should go without saying, staying hydrated during intermittent fasting is a MUST! But you won’t need to have a constant reminder when your plans include a steady stream of bone broth, right? Also, load up on: Green tea Black tea Herbal tea Filtered water Mineral water Sparkling mineral water Coffee – but, no more than 2 cups per day Follow the 80/20 Plan with Intermittent Fasting Intermittent fasting won’t make up for an otherwise terrible diet, but it provides a way to reset and heal the damage done. It even helps you “start over” after a little cheat day slip, if necessary. But to help guard against slips, try my 80/20 program. It offers a way to tweak your favorite recipes to contain all the healthy nutrients your body needs while omitting foods your body doesn’t. I’m talking about pecan-crusted salmon filets, blueberry poppy seed coffee cake, and pork chili. Yum! You won’t even believe how delicious they are. Bone Broth or Collagen Broth To-Go I’m no stranger to busy schedules, juggling priorities, and on-the-go food needs. It's crucial to simmer bone broth’s bones at least twenty-four hours to ensure you are getting their maximum nutrients. This is one of those reasons a batch prep day is a life-saver! But, whenever you need a quick grab-n-go option, for time, just know I’ve done the cooking for you! Yep, that’s right. Stock up on some of my bone broth snacks and meal options, all full of collagen and bone broth goodness. Just like homemade bone broth, they're abundant in nutrients your body needs to melt away fat, smooth out wrinkles, and heal your gut. Plus, they make fasting a breeze!  Popular Fasts I Don’t Recommend While there are several popular fasts out there, they are not all healthy or safe for your body. Let me put it this way – most of these fad fasts boast incredibly quick weight loss but what you’re really losing is the water weight. This also means that when your fast comes to an end, you’ll put it right back on. Here’s a look at a few you may be considering but should think twice about: Juice Cleanse Fasts Juice cleanses sound yummy, but trust me, they are mostly all sugar. You’ll also go through some pretty uncomfortable bowel movements from a serious lack of fiber. Juice cleanse fasts recommend fasting for three to seven days in a row. Just think of all the essential proteins, healthy fats, and fiber your body is missing out on. You’re doing more harm than good to your body at this point.  Water fasts And it’s just as it sounds. You survive on water alone and while dropping pounds from water weight quickly, your body is reaping zero rewards! No calories may sound ideal, but it also means no essential nutrients whatsoever. And those hunger pains and cravings from lack of food? Not a great way to fast. Complete or Dry Fasting This one is high on my “no” list, and for good reason. It’s an extreme fasting method, restricting all food and water. This can only lead to bad news. I’m talking about dehydration, lightheadedness, terrible mood swings and no energy at all. Foods to Eat After Your Fast There are many fantastic food choices to have ready for your post-fast snacking. They’ll satisfy you while helping you avoid making unhealthy choices. Consider stocking up on:  Raw unsalted nuts, such as cashews, macadamia nuts, Brazil nuts, and walnuts   All-natural jerky, such as beef, bison, ostrich Fresh veggies, including carrots, celery, broccoli florets, and cucumber Hard-boiled eggs And trust me, you'll fall in love with so many bone broth recipes, you'll have plenty of nutritious options to fill up after your fasting period. The Bottom Line of Intermittent Fasting I want your intermittent fasting to bring you all the rewards you didn’t even realize you were looking for. By relying on my successful methods of weight loss through bone broth and intermittent fasting, you’ll acquire so much more! Browse through my free resources and start making plans to begin your journey to a healthier, happier you!

Intermittent fasting is my secret go-to weapon when it comes to burning stubborn belly fat and keeping it off. But don’t mistake it for just another fad diet. It can be a life-changer! I’m talking about healthy, safe, effective lifestyle change. Intermittent fasting holds the key to ending your yo-yo dieting and compulsive eating habits. And with the right intermittent fasting foods, you’ll reap benefits beyond your wildest dreams. As incredible as it is for quick weight loss, you’ll also notice:       Healthy skin       Anti-aging benefits       Strong hair and nails       Boost in energy       A clear mind and less anxiety and depression        Healthy immune system       Gut health       Freedom from bloat Why Intermittent Fasting Works Intermittent fasting or time-restricted eating offers an incredibly powerful way to trim down quickly and stay slim. It focusses on when you eat and eating beneficial intermittent fasting foods when you do eat. It allows your body time to cleanse and repair itself while replenishing your cells with the essentials you need to improve your overall health, wellness, and beauty.  Tips for Successful Intermittent Fasting While there are many tips I can offer during your intermittent fasting, choosing the right intermittent fasting foods is essential to getting the most out of your fast. It’s essential to plan your intermittent fasting foods and prep your meals ahead of time to achieve success.   Planning meals and snacks for your non-fasting days is priceless. You don’t want to derail your hard work by grabbing a sugary breakfast bar when you’re on the go, do you? Intermittent fasting foods can be delicious, nourishing, and easy to store for those post-fast snacking moments. Some of my favorites are: Fresh veggies Hard-boiled eggs All-natural beef or bison jerky Raw, unsalted nuts Bone Broth Start Slow and Allow Flexibility Choose intermittent fasting days and times that best meet your scheduling needs. Don’t set yourself up to fail by setting unattainable goals. Take it slow and make gradual changes as your body and schedule adjust to the changes. Intermittent Fasting Support Systems Make intermittent fasting easier by enlisting a support system of friends and family. Whether they are up for joining your healthy quest or not, they can encourage while helping you through tough times. Ask them to help you stick to your intermittent fasting foods and keep you from giving in to cravings and temptations. You’ll be glad you have them to rely on! Don’t Give Up Push through the cravings and adjustment period. Your body can do it! Intermittent fasting foods will help curb those pesky cravings and keep your stomach full before you know it. When you stick to your guns, you move one step closer to regaining that sexy waistline, incredible energy, youthful skin, better sleep, and healthier and happier life. Intermittent Fasting Foods What should you eat during your eating window for intermittent fasting? Stock up on options that are nutrient-rich and, if possible, paleo-based. I highly recommend you include intermittent fasting foods like: Healthy fats such as olives and avocados Fresh fruits and veggies Fermented foods Wild fish Grass-fed, pasture-raised meat and poultry Bone Broth Animal Fats And don’t be so quick to throw away that extra animal fat! Animal fats are health-promoting if they come from healthy animals. Some of my favorites are tallow (beef fat), lamb, duck, and schmaltz (chicken fat). These animal fats provide a rich and decadent flavor and are a must-add on your intermittent fasting foods list. Try sautéing your favorite veggies in it and let me know what you think. Food to Avoid While Intermittent Fasting There are some foods you may enjoy that will inevitably work against your weight loss and health goals. If they aren’t part of my intermittent fasting foods list, they will only promote inflammation; significantly impacting your overall health and wellness. Not to mention, these foods speed up premature signs of aging. Yikes! Inflammatory foods are anything your body is unable to metabolize, digest, utilize, or eliminate adequately. And why would you want to fill your body with waste-enhancing foods that will only bring harm to your cells, gut, and skin? At the very least, stay away from soy, sugar, gluten, and seed oils. Soy I know, I know. Soy was once all the rage for a healthier lifestyle. Unfortunately, it’s just not an intermittent fasting food. Soy is in almost every processed food but will not give you the benefits you expect. It leads to significant inflammation in the gut and will wreak havoc on your body. Still need more convincing? Here a few eye-openers to help you keep soy off your intermittent fasting foods list: Soy contains phytic acid, reducing the absorption of critical nutrients like calcium, magnesium, and zinc. Processed soy forms the two toxic substances lysinoalanine and carcinogenic nitrosamines. Soy increases your body's need for B12 and Vitamin D. Soy phytoestrogens disrupt your hormone functions, potentially causing infertility and breast cancer in women. One cup of soy milk a day may lower sperm count by up to 50%. Feeding babies soy-based formula may provide 13,000 to 20,000 more estrogen compounds in their blood than babies who consume milk-based formulas. Another way to look at it: infants who consume soy formula receive the estrogenic equivalent of five birth control pills per day. How’s that for a deterrent? The neurotoxin, MSG, forms during soy processing If you’re a vegetarian and insist on soy, you must keep it as natural and unprocessed as possible. Stick to fermented soy foods, such as tempeh and unprocessed tofu, while ensuring you choose organic and non-GMO options. Sugar Sugar is one of those items that should just go without saying, but I’m going to drill it into you anyway. AVOID SUGAR! There are so many remarkable benefits to cutting sugar out and relying on your intermittent fasting foods instead. The inflammation sugar causes your body brings dreadful consequences, including: Weight gain Fine lines and wrinkles Sleep disturbances Reduction in energy Feeds cancer cells Oxidative stress which accelerates all signs of aging Hypoglycemia, insulin resistance, and diabetes Gastrointestinal issues, including the risk of Crohn’s disease ulcerative colitis Lowers absorption rate of proteins and minerals May spark food allergies. And don’t even get me going on my fructose rant! We’re talking about liver damage, cancer, cholesterol increase, and skin issues. Acceptable Sweeteners Artificial sugars mess with your brain and nervous system, so avoid them! If you’re looking for something sweet, add these to your acceptable intermittent fasting foods list in moderation:       100% fruit jam       Apple juice concentrate       Applesauce       Coconut, palm, or date sugar       Smashed bananas       Blackstrap unsulphured molasses       Green Leaf Stevia       Raw honey       Pure maple syrup Wheat & Grains Highly processed grains, much like sugar, can be very addictive, and you can do without them. Even those healthy whole grains aren’t all that healthy. They are full of carbs which raise your blood sugar levels, forcing your body to produce more insulin and leading to:    Insulin resistance   Obesity   Metabolic syndrome   Diabetes   Chronic fatigue Grains are also off the intermittent fasting foods list because they contain high levels of the anti-nutrients phytic acid and lectins. Phytic acid binds to minerals, cutting down the anti-aging nutrients you usually get from food. Lectins damage the lining of your intestines, causing a leaky gut - allowing toxins to leak into your bloodstream, causing significant inflammation throughout your body. Not very cooperative when you’re intermittent fasting.  Finally, rye, wheat, barley, and spelt contain gluten. And you don’t want those extra pounds and an unhealthy gut to impair your intermittent fasting, do you? Compromising your gut contributes to further inflammation, weight gain, and high risk for a wide variety of diseases and illnesses. Trust me, friends, it’s not worth it. Poor Quality Oils Vegetable oils are heavily processed and made from seeds, grains, and legumes that are not naturally rich in oil. They are put through extreme conditions to extract the tiny amount of oil they do contain. While most oil packaging is made from clear plastic bottles, heat, light, and air cause oils to oxidize. Oils could also be rancid and are most certainly inflammatory. More Incredible Benefits from Intermittent Fasting The benefits are plentiful and undeniable. You’ll enjoy fabulous benefits, including:       Reduces and fights off inflammation       Reduces the risk of chronic disease       Promotes quick weight loss and fat burning       Builds and tones muscles       Boosts cognitive function and brain health       Cleanses and rejuvenates the entire body       Increases longevity       Boosts energy, productivity, and performance       Rests and heals the digestive system Inflammation What’s the ultimate cause of many diseases and illnesses, mental health concerns, and signs of aging? Inflammation! In a nutshell, inflammation is your body’s natural response to any harmful stimuli, from bacterial infection to a slow-healing wound. If it becomes chronic, it can lead to life-long diseases, including:        Arthritis       Heart disease       Diabetes       Hypertension       Various forms of cancer       Obesity Getting inflammation under control is your body’s best chance at repairing, replenishing, and maintaining your overall health. Intermittent Fasting and Weight Loss When you take in fewer calories, you lose weight. Simple as that. To burn body fat, you must remove fatty acids from storage and release them into your bloodstream, known as lipolysis. There are two effective ways to initiate lipolysis-exercise and intermittent fasting. Fasting causes the body to burn more fat. Once your body digests a meal, it begins lipolysis to sustain energy, releasing those fatty acids into the bloodstream. This process can begin in as little as two hours into your fast! Pretty incredible, isn’t it? You’ll be watching that stubborn fat melt off before your eyess  Improves Mood Intermittent fasting has the power to elevate your mood, motivation, and behavior. And who wouldn’t love a more positive attitude, self-confidence, and less anxiety? Retains Muscle Mass Let’s squash a little misconception that’s out there. Intermittent fasting does not mean starvation and deteriorating muscle mass—quite the opposite. Intermittent fasting is less likely to reduce lean muscle mass than your traditional low-calorie diet. It will help your muscles grow, heal, and tone.  So, if you’ve always wanted that lean, sculpted, sexy body, pairing intermittent fasting with light exercise will help get you to your goals. Reduces Insulin Resistance Obesity, heart disease, and type 2 diabetes remain among the top health threats to Americans. And the traditional low-calorie, low-fat diet just isn’t cutting it. While studies show a low-calorie diet can help with weight loss, it’s rarely sustainable. Intermittent fasting provides a more significant reduction in fasting insulin as well as insulin resistance. It's crucial since insulin is one of your fat-storing hormones. Burning and keeping fat off requires your insulin levels to remain low so your cells can respond efficiently to insulin during release. Sharper and Clearer Thinking from Intermittent Fasting Fasting helps ward off the risks of neurodegenerative diseases. The benefits of intermittent fasting on your brain alone is reason enough to start. Fasting puts mild stress on your brain cells in a similar way exercise does on your muscles. Your brain will benefit by growing more robust and resistant to neurodegenerative diseases. Not to mention, you’ll improve your attention span, concentration, and focus. It’s the productivity hack you can’t afford to miss out on! Fasting upsurges the process known as autophagy–basically a cellular waste removal service in your brain. It gets rid of molecules with damage to reduce neurological diseases. Think of it as your brain taking out the garbage. Filling your body with intermittent fasting foods grows new brain cells. Also called neurogenesis, this process helps establish new connections in the brain and sharpen your cognitive abilities.   Boost Your Immunity and Longevity How would you like to add years to your life? And I’m talking about healthy, active years. Intermittent fasting increases cellular stress response, which deteriorates with age. Aging causes cellular degradation or loss of function. But what if I said you could slow down the natural aging process and defend yourself from those troublemaking free radicals-those toxic byproducts of metabolism, destroying healthy cells and causing aging? Yep, intermittent fasting can help you combat premature aging. Choosing to fast with the right intermittent fasting foods provides the essentials you need to restore the proper pH balance in your blood. Too much acidity can lead to acidosis and debilitating ailments like arthritis. Fasting clears acidosis from your bloodstream and restores the proper alkaline-acidity environment to help your body to thrive.   Intermittent Fasting for Bloat You know that horrible get-me-out-of-these-pants feeling you get when you bloat? When you want to curl up into a ball in agony from the bulging tummy and gassy bubbles? Would you jump up and down if I said fasting could help relieve these awful feelings? When you implement intermittent fasting, you restrict the amount of time you eat during the day, compressing your meals into an "eating window" and providing additional time for healing and digestion.  You can alleviate additional bloat by hydrating, eating healthier foods, and choosing the right foods. This is where your list of intermittent fasting foods come in handy. They satisfy your cravings, flush excess water, and heal your digestive tract lining. Bone Broth for Intermittent Fasting Just imagine the additional pros of incorporating my tasty bone broth with your intermittent fasting foods and recipes. You know I use it for everything, so it’s at the top of my intermittent fasting foods list. The best part is, no matter what you’re preparing for your intermittent fasting, you can toss bone broth into any of it! Load up on this liquid gold for a list of rewards, including:  It keeps you full-And without adding on pounds. Bone broth is rich, hearty, and satisfying. It has virtually zero carbs and very few calories, so it’s a sin-free choice.  Sip on or add in as much as you want, before, during, and after your fasts. It’s full of collagen-building blocks- And you know what collagen does to wrinkles. So, why not add it to your fasting routine and take years off while improving your health? It detoxifies your body-Bone broth will help cleanse your cellular matrix, energize, and de-age your cells. Enough said. It heals your gut- Weight gain and digestive problems often stem from a common source: an unhealthy, unhappy gut. But there’s hope! The gelatin and amino acids in bone broth can help repair the lining of your digestive tract. And a healthy gut sets you up for healthy weight loss, immune function improvements, and more. It heals your joints- There's no arguing that your joints will develop wear and tear over time, making it more difficult to move. Eventually, it will lead to less exercise and more sitting-one reason some of us experience more weight gain as we get older.  The good news is that bone broth gives you a generous supply of nutrients to heal your joints. The Bottom Line of the Incredible Benefits of Bone Broth So, do your body a favor and load up on delicious intermittent fasting foods that will provide incredible, long-lasting benefits. From rapid weight loss to a new, healthy lifestyle, start preparing for your intermittent fasting today.  With peace and love,

Dinner from a can? Yes, you can! Okay, I have to say… I never thought I’d write a headline like that. That’s because in the universe where we normally live, fresh is always best. But we’re not in that universe right now. Instead, we’re in a topsy-turvy world where even a quick trip to the grocery store is a little scary—and if we’re brave enough to go to the store, many of the fresh foods we normally grab are gone (along with the toilet paper—sigh). This means we need to follow the first rule of survival in a crisis: adapt. So I’m officially declaring that it’s just fine to change the rules a little right now. If you can’t find healthy food in the produce section or the meat aisle, go ahead and get it from a can. You totally have my blessing. In fact, today I’m going to share some of my own favorite canned-food suggestions. How do I safely buy canned food? When possible, buy food in BPA-free cans (or in cartons or glass jars). Choose lower-sugar and lower-sodium versions of canned or frozen foods. Steer clear of canned foods with artificial preservatives and ingredients. When it comes to processed food, the fewer ingredients, the better. Check the label and see how many you recognize. Preservatives like ascorbic acid and tocopherol are okay, but if you can't pronounce most of them, choose something else. What are the best foods to eat from a can?  Pumpkin Pumpkin is surprisingly low in carbs, and it’s packed with fiber and contains nutrients like vitamin K, vitamin A, vitamin B-9, and potassium. Try it in shakes, pancakes, and even chili. Beans If you run short on proteins, you can substitute canned beans. As a bonus, these can help to boost your collagen production. Give them a good rinse before adding them to dishes.  Fish and Seafood Reach for canned salmon, tuna, sardines, oysters, crab, and other fish and seafood. These are high in omega-3 fatty acids and protein, and you can use them in everything from salads to soups to seafood cakes. If there are a few cans of crabmeat lurking in your pantry, try out these Savory Crab Cakes. Chicken I love to make chicken salad with homemade mayo—but if you don’t have the ingredients on hand, store-bought avocado mayo is just fine, too. Chickpeas and Tahini If you’re in the mood for a healthy snack, whip up some home-made hummus to use as a dip. This is a smart way to use up some of the veggies that are still fairly easy to find, like carrots and celery. Tahini is fantastic in salad dressing, too. Coconut Milk This is starting to be in short supply, but if you can find some, stock up on it. Canned coconut milk is an excellent source of healthy fat, and it’s fabulous in soups (like this Creamy Broccoli Soup), curries, and shakes. Bone Broth For the moment (knock on wood), chicken seems to be pretty plentiful in the stores. In fact, in some stores, your choices in the meat aisle are pretty much chicken, chicken, or chicken. So cook up some of your favorite chicken recipes, and then save the bones for a savory bone broth. If you don’t have the time to make chicken broth, or you’re in the mood for beef broth instead, I’m still shipping my broth. Olives These are my all-time favorite snack—super-healthy, and so easy to grab when you’re in a hurry. If your store still has fresh salmon and fennel on hand, and you’re in the mood to try a new dish, check out this luscious recipe. Pickles and Sauerkraut Choose pickles or sauerkraut located in the refrigerated section at your grocery store, because only the refrigerated versions have live cultures—and keeping your gut flora healthy by restocking it with probiotics is extra-smart right now. Look for pickles that are fermented rather than pickled in vinegar, because the latter don’t contain live cultures. Also, select pickles that don’t list yellow dye on the label. If you’re looking for a fun home project, you can ferment your own pickles or sauerkraut. And if you’re schooling kids at home, why not turn this into a science project? Homemade Dressings Have some olive oil, vinegar, collagen powder, and pantry basics on hand? Then whip up this Italian dressing. (It also makes a tasty marinade for all that chicken.) Fruit Go easy on this, because it’s high in sugar—but if you choose options that are packed in 100% juice, you can indulge in small quantities. Toss them in shakes for that sweet treat you deserve right now. Tomato Products Grab a good assortment of these if you can. They come in handy for making anything from soups, chiles, and stews to meatloaf and dips for meatballs. Be flexible! A few months from now (yes, I admit it) I’m going to be nagging you again about eating fresh foods from those outside aisles in the grocery store. But not right now—because this is the time for us to adapt to reality and be creative with what we have on hand. So go ahead and grab that can opener. I’m totally on board. And if you come up with any awesome canned concoctions, share your recipes with me! Keep Positive and Stay Healthy!