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What To Eat During Intermittent Fasting: Complete Guide
by Danny S.
on Nov 10 2025
If you’ve ever wondered what to eat during intermittent fasting, you’re not alone—navigating the do’s and don’ts can be confusing, especially with so much conflicting information online. This comprehensive guide breaks down everything you need to know, from fasting-friendly snacks to nutrient-rich meals that keep you satisfied and energized. Whether you’re new to fasting or looking to optimize your results, you’ll find simple, actionable strategies to make your intermittent fasting experience both effective and enjoyable.
Does Anything “Zero Calorie” Work, Or Are There Hidden Fasting Breakers?
While many people assume that anything labeled “zero calorie” is safe during intermittent fasting, the reality is more nuanced. Some zero-calorie products, such as black coffee, plain tea, and water, generally do not disrupt fasting and are widely accepted. However, certain artificial sweeteners, flavored waters, and “diet” drinks may trigger an insulin response or stimulate cravings, potentially undermining the benefits of your fast. It’s important to read ingredient labels carefully and prioritize truly clean, unsweetened options to ensure you’re not unknowingly breaking your fast or sabotaging your progress.
What To Eat During Intermittent Fasting?
1. Bone Broth
Bone broth is a powerhouse for intermittent fasting, providing protein, collagen, and essential minerals without breaking your fast. Dr. Kellyann’s Bone Broth Fast Track is an ideal choice—convenient, delicious, and specifically formulated to support satiety, gut health, and energy during your fasting routine.
2. Eggs
Eggs are a nutrient-dense, high-protein food that helps keep you full and supports muscle maintenance. They’re quick to prepare and versatile, making them perfect for busy mornings or as a base for salads and bowls.
3. Avocados
Avocados are rich in healthy fats and fiber, which help stabilize blood sugar and keep you satisfied for hours. Enjoy them sliced, mashed, or as a creamy addition to salads and smoothies.
4. Leafy Greens
Spinach, kale, arugula, and other leafy greens are loaded with vitamins, minerals, and antioxidants. They’re low in calories but high in nutrients, making them an excellent foundation for any meal during your eating window.
5. Wild-Caught Fish
Salmon, sardines, and mackerel are packed with omega-3 fatty acids and protein, supporting heart health and reducing inflammation. These fish are easy to prepare and pair well with a variety of vegetables.
6. Berries
Blueberries, raspberries, and strawberries are lower in sugar than most fruits and provide a powerful antioxidant boost. They’re perfect for adding natural sweetness to yogurt, smoothies, or as a snack on their own.
7. Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats, protein, and fiber. A small handful can help curb hunger and provide lasting energy between meals.
8. Cruciferous Vegetables
Broccoli, cauliflower, and Brussels sprouts are rich in fiber and phytonutrients that support detoxification and digestive health. Roast or steam them for a satisfying, nutrient-packed side dish.
9. Greek Yogurt
Full-fat, unsweetened Greek yogurt is high in protein and probiotics, supporting gut health and keeping you full. Top with berries or nuts for a balanced, satisfying snack.
10. Olive Oil
Extra virgin olive oil is a staple for healthy eating, providing monounsaturated fats that support heart health and help you absorb fat-soluble vitamins. Drizzle it over salads, vegetables, or use it as a base for homemade dressings.
What Foods Help You Stay Fuller Longer During a Fast?
Foods that help you stay fuller longer during a fast are those rich in protein, healthy fats, and fiber, as these nutrients slow digestion and promote lasting satiety. Incorporating options like eggs, avocados, nuts, seeds, and Greek yogurt into your meals can help curb hunger and stabilize blood sugar levels. Bone broth, such as Dr. Kellyann’s Bone Broth Fast Track, is especially effective because it delivers protein and collagen to help you feel satisfied without breaking your fast. Pairing these foods with plenty of leafy greens and cruciferous vegetables further supports fullness, making it easier to stick to your fasting schedule and avoid cravings.
What’s the Best Macro Balance for Your First Meal?
The best macro balance for your first meal after fasting is a combination of high-quality protein, healthy fats, and fiber-rich carbohydrates. This trio helps stabilize blood sugar, supports muscle maintenance, and keeps you feeling full and energized for hours. Aim for a meal that includes lean protein sources like eggs, fish, or Greek yogurt, paired with healthy fats such as avocado or olive oil, and plenty of non-starchy vegetables or a small serving of berries for fiber. This balanced approach not only maximizes the benefits of intermittent fasting but also sets a positive tone for the rest of your eating window, helping you avoid energy crashes and cravings.
Is Bone Broth One of the Safest and Gentlest Ways to Break a Fast?
Yes, bone broth is widely regarded as one of the safest and gentlest ways to break a fast. Its rich blend of easily digestible protein, collagen, and essential minerals helps soothe the digestive system and provides vital nutrients without overwhelming your body after a period of fasting. Bone broth, such as Dr. Kellyann’s Bone Broth Fast Track, is especially beneficial because it supports gut health, replenishes electrolytes, and helps you transition smoothly back into eating solid foods. This makes it an ideal first choice for anyone looking to break a fast while minimizing digestive discomfort and maximizing nourishment.
What Should You Avoid Eating or Drinking While Fasting?
Food/Drink to Avoid
Reason Why It Breaks a Fast or Causes Issues
Better Alternative During Fasting
Sugary Drinks (soda, juice)
Spike blood sugar and insulin, break the fast
Water, herbal tea, black coffee
Artificial Sweeteners
May trigger insulin response or cravings
Plain water, unsweetened tea
Creamer or Milk in Coffee/Tea
Contains calories and carbs, breaks the fast
Black coffee, plain tea
Protein Shakes
Provide calories and protein, end the fasting state
Bone broth (minimal calories, gentle)
Alcohol
Disrupts metabolism, adds empty calories
Sparkling water, herbal infusions
Snack Foods (chips, crackers)
High in carbs and processed ingredients, break the fast
None during fasting window
Flavored Waters with Additives
Often contain hidden sugars or artificial ingredients
Plain or naturally infused water
Fruit Juices
High in sugar, quickly break the fast
Water with lemon slice (minimal impact)
Energy Drinks
Usually high in sugar or artificial sweeteners
Black coffee, unsweetened herbal tea
Chewing Gum (with sugar/sweetener)
Can trigger insulin response and cravings
Avoid gum, try sipping water instead
How Do You Structure Your Fasting Window and Eating Window?
Structuring your fasting and eating windows is all about finding a routine that fits your lifestyle and supports your health goals. Most people start with a 16:8 schedule, fasting for 16 hours and eating during an 8-hour window, but you can adjust the timing to suit your needs—such as 14:10 or even 18:6. During your fasting window, stick to water, black coffee, plain tea, or bone broth like Dr. Kellyann’s Bone Broth Fast Track to stay hydrated and curb hunger without breaking your fast. When your eating window begins, focus on balanced, nutrient-dense meals that include lean proteins, healthy fats, and plenty of vegetables to maximize energy and satiety. Consistency is key, so choose a schedule you can maintain long-term for the best results.
What Common Mistakes Do People Make When Choosing Foods for Fasting?
Choosing “zero calorie” drinks with artificial sweeteners, which can trigger cravings or an insulin response and undermine fasting benefits.
Breaking a fast with processed or high-sugar foods, leading to blood sugar spikes and energy crashes.
Not consuming enough protein or healthy fats during the eating window, resulting in increased hunger and difficulty sticking to the fasting plan.
Overeating during the eating window, mistakenly thinking it will compensate for fasting hours and sabotaging weight loss or health goals.
Neglecting hydration by forgetting to drink enough water, herbal tea, or bone broth, which can cause fatigue, headaches, and increased hunger.
Conclusion
Intermittent fasting can be a powerful, sustainable approach to better health, weight management, and increased energy—especially when you know exactly what to eat and what to avoid. By focusing on nutrient-dense, whole foods like lean proteins, healthy fats, and plenty of vegetables, and incorporating supportive options such as Dr. Kellyann’s Bone Broth Fast Track, you can maximize the benefits of your fasting routine while minimizing hunger and cravings. Avoiding common pitfalls and structuring your fasting and eating windows to fit your lifestyle will help you stay consistent and motivated, making intermittent fasting an enjoyable and effective part of your wellness journey.
Final Thoughts
Wondering how to make your meals more satisfying and nutritious during your intermittent fasting journey? Explore Dr. Kellyann’s best sellers, where you’ll find clean, flavorful chicken, beef, and french onion bone broths—each free from GMOs and added sugars. For a simple way to enhance your meals, try the Bone Broth Fast Track and experience a delicious, protein-rich boost. Visit Dr. Kellyann’s to discover more nourishing options that support your wellness goals.
Sources
https://fastic.com/en/blog/zero-calorie-foods-for-intermittent-fasting
https://zoe.com/learn/what-to-eat-or-drink-while-intermittent-fasting
https://betterme.world/articles/intermittent-fasting-macros/
Blog
Does Cooking Rice In Bone Broth Add Protein: Facts vs Myths
by Danny S.
on Nov 05 2025
If you’re always searching for ways to make your meals healthier and more satisfying, you’ve probably heard the tip: “Cook your rice in bone broth for extra protein!” But does this simple swap actually move the needle on nutrition, or is it just a flavorful upgrade? In this article, we’ll separate fact from fiction, exploring whether bone broth can meaningfully increase the protein content of your rice—and what that means for your health goals.
What Happens When You Cook Rice in Liquid?
When you cook rice in any liquid—whether it’s water, broth, or milk—the grains absorb much of that liquid as they soften and expand. This process not only hydrates the rice but also infuses it with the flavors and nutrients present in the cooking liquid. If you use a nutrient-rich liquid like bone broth, some of its proteins, minerals, and amino acids are absorbed into the rice, subtly enhancing its nutritional profile and taste. However, the extent of nutrient transfer depends on factors like cooking time, temperature, and the concentration of nutrients in the broth, meaning not all the benefits of the original liquid make it into the finished rice.
Does Cooking Rice In Bone Broth Add Protein?
Cooking rice in bone broth does add some protein to the finished dish, but the increase is modest. As the rice absorbs the bone broth during cooking, it takes in a portion of the broth’s dissolved proteins—primarily collagen and amino acids. However, the total protein boost depends on how much broth is used, its protein concentration, and how much liquid the rice actually absorbs. While bone broth can enhance the flavor and provide trace nutrients, it won’t transform rice into a high-protein food; the added protein is typically just a few grams per serving, not enough to replace a main protein source in your meal.
Cooking Rice In Bone Broth Facts
Cooking rice in bone broth does increase the protein content slightly, as some of the broth’s proteins are absorbed by the grains.
Bone broth imparts a richer flavor and savory depth to rice compared to water, making meals more satisfying.
The rice also absorbs minerals and amino acids present in the broth, offering a small nutritional boost.
The amount of added protein depends on the broth’s concentration and how much liquid the rice absorbs.
Using bone broth can make rice more appealing for those seeking gut-friendly nutrients and collagen.
Cooking Rice In Bone Broth Myths
Cooking rice in bone broth does not turn rice into a high-protein food; the protein increase is minimal.
The process does not preserve all the collagen or nutrients, as some break down or remain in leftover liquid.
Bone broth rice is not a substitute for eating whole protein sources like meat, fish, or legumes.
It’s a myth that all the health benefits of bone broth transfer fully to the rice during cooking.
Using bone broth doesn’t make rice inherently “detoxifying” or a cure-all for gut health—these claims are exaggerated.
How Much Protein Can Bone Broth Realistically Add to Your Rice?
The amount of protein bone broth can realistically add to your rice is modest—typically ranging from 1 to 4 grams per cup of cooked rice, depending on the strength and quality of the broth. Most store-bought bone broths contain about 5 to 10 grams of protein per cup, but not all of that protein is absorbed by the rice during cooking. Some protein remains in the leftover liquid or breaks down with heat. While using bone broth instead of water does enhance the protein content and nutritional value of your rice, it’s important to recognize that the increase is incremental and not enough to make rice a primary protein source in your meal.
What Are the Other Nutritional Benefits of Cooking Rice in Bone Broth?
Nutrient/Benefit
How Bone Broth Enhances Rice
Why It Matters
Collagen & Gelatin
Some collagen and gelatin are absorbed by the rice
Supports joint, skin, and gut health
Amino Acids
Rice takes in amino acids like glycine and proline from the broth
Aids in muscle repair and digestion
Minerals (Calcium, Magnesium, Potassium)
Trace minerals from bone broth infuse into the rice
Contributes to bone strength and electrolyte balance
Flavor
Rich, savory taste replaces blandness of water
Makes healthy meals more enjoyable
Hydration & Satiety
Broth adds moisture and a sense of fullness
Helps with hydration and feeling satisfied
Reduced Need for Added Salt
Bone broth naturally seasons the rice
Lowers sodium intake from table salt
Does Cooking Rice in Bone Broth Taste Better?
Yes, cooking rice in bone broth significantly enhances its flavor, giving it a rich, savory depth that water simply can’t provide. The natural umami from slow-simmered bones, herbs, and vegetables infuses each grain, making the rice more aromatic and satisfying. This flavor boost can elevate even simple dishes, turning plain rice into a comforting, restaurant-quality side or base for meals. For those seeking both taste and nutrition, bone broth rice offers a delicious upgrade that appeals to both adults and kids alike.
What Type of Bone Broth Should You Use?
High-Quality, Grass-Fed or Pasture-Raised Broth: Choose bone broth made from grass-fed beef or pasture-raised poultry for superior nutrient density and cleaner ingredients.
Low-Sodium or Unsalted Varieties: Opt for low-sodium or unsalted bone broth to better control the flavor and salt content of your finished rice dish.
Collagen-Rich Broth: Look for broths specifically labeled as collagen-rich if you want to maximize the potential joint, skin, and gut health benefits.
No Artificial Additives or Preservatives: Select bone broth with a short, recognizable ingredient list, free from artificial flavors, colors, or preservatives for a cleaner, healthier meal.
Flavor Profile That Matches Your Dish: Consider the flavor—chicken, beef, or vegetable-based bone broths can each complement different recipes, so choose one that pairs well with your intended meal.
Is Powdered Bone Broth Better for Cooking than Liquid Broth?
Powdered bone broth and liquid bone broth each have their own advantages when it comes to cooking rice, but neither is universally “better”—it depends on your needs and preferences. Powdered bone broth is convenient, shelf-stable, and easy to measure, making it ideal for busy kitchens or travel. It can also be adjusted for flavor and protein concentration by simply adding more or less powder. Liquid bone broth, on the other hand, often delivers a richer, more authentic flavor and may contain a broader spectrum of nutrients, especially if it’s homemade or high-quality. Ultimately, both options can enhance the taste and nutrition of your rice, so the best choice comes down to convenience, taste preference, and dietary goals.
Common Mistakes To Avoid When Cooking Rice In Bone Broth
Using Too Much or Too Little Broth: Not measuring the liquid properly can result in mushy or undercooked rice; always follow the recommended rice-to-broth ratio for best texture.
Choosing Low-Quality Broth: Using bone broth with artificial additives, excess sodium, or poor-quality ingredients can diminish both the flavor and nutritional benefits of your rice.
Skipping the Rinse: Failing to rinse rice before cooking can lead to sticky, gummy grains, as excess starch isn’t washed away.
Not Adjusting Seasoning: Bone broth varies in saltiness and flavor, so taste and adjust your seasoning as needed to avoid overly salty or bland rice.
Boiling Instead of Simmering: Cooking rice at a rapid boil can cause uneven texture and loss of nutrients; a gentle simmer ensures even absorption and better flavor retention.
Conclusion
Cooking rice in bone broth is a simple yet impactful way to elevate both the flavor and nutritional value of your meals. While the protein boost is modest, the added benefits of collagen, amino acids, and minerals make this swap worthwhile for those seeking a more nutrient-dense and satisfying dish. By choosing high-quality broth and following a few best practices, you can enjoy rice that’s not only more delicious but also supports your health and wellness goals. Ultimately, whether you’re a health-conscious home cook, fitness enthusiast, or simply looking for easy ways to upgrade your meals, bone broth rice offers a tasty, nourishing twist on a classic staple.
Final Thoughts
Looking for a simple way to add more protein and flavor to your meals, especially when cooking rice? Explore Dr. Kellyann’s best sellers, where you’ll find wholesome chicken, beef, and french onion bone broths—all free from GMOs and added sugars. For a creative twist, try the Ramen Beef Bone Broth and experience a savory, protein-rich upgrade. Visit Dr. Kellyann’s for more nourishing options and find the perfect fit for your healthy lifestyle.
Sources
https://www.thekitchn.com/pasta-method-rice-23719020
https://www.chowhound.com/1566025/liquids-for-cooking-rice-not-water/
https://www.tiktok.com/discover/liquid-vs-powder-bone-broth
Blog
How To Make Ramen Better: Step-by-Step
by Danny S.
on Nov 01 2025
If you love ramen for its convenience but wish it packed more flavor and nutrition, you’re not alone. Many of us reach for instant noodles when time is tight, only to be left wanting more from our meal. The good news? With a handful of pantry staples and a few clever hacks, you can turn ordinary ramen into a delicious, protein-rich bowl that feels like a treat—without spending hours in the kitchen.
Why Does Ramen Taste Good But Often Feel Unsatisfying?
Ramen tastes good because it’s engineered for instant gratification—salty, savory broth, chewy noodles, and rich umami flavors hit all the right notes for our taste buds. However, traditional instant ramen often feels unsatisfying because it lacks substantial protein, fiber, and nutrients, leaving you hungry soon after eating. The high sodium and artificial additives can also make you feel bloated or sluggish, while the quick-digesting carbs provide only a fleeting sense of fullness. As a result, while ramen delivers on flavor, it often falls short on lasting nourishment and overall wellness.
How To Make Ramen Better: Step-by-Step
Step 1: Choose a Better Broth
The foundation of great ramen is a rich, flavorful broth. Instead of using the high-sodium seasoning packet that comes with most instant noodles, opt for a nourishing alternative like Dr. Kellyann’s Ramen Beef Bone Broth. This collagen-rich broth not only delivers deep, savory flavor but also provides protein and nutrients that support gut, joint, and skin health. Simply dissolve a packet in hot water for a clean, satisfying base that instantly elevates your ramen.
Step 2: Upgrade Your Noodles
While classic ramen noodles are convenient, you can boost nutrition by swapping in whole grain, brown rice, or low-carb noodles. These alternatives offer more fiber and a steadier energy release, helping you feel fuller longer. If you’re sticking with traditional noodles, try using only half the portion and bulking up your bowl with extra veggies or protein.
Step 3: Add Protein for Lasting Satisfaction
Protein transforms ramen from a snack into a meal. Add cooked chicken, soft-boiled eggs, tofu, shrimp, or even leftover steak to your bowl. These additions not only make your ramen more filling but also help balance blood sugar and keep cravings at bay.
Step 4: Pile On the Veggies
Brighten up your ramen with a handful of fresh or frozen vegetables. Spinach, bok choy, mushrooms, carrots, and snap peas all cook quickly in hot broth and add color, crunch, and nutrients. This simple step boosts the fiber and vitamin content of your meal, making it both healthier and more satisfying.
Step 5: Finish with Flavorful Toppings
Give your ramen a restaurant-quality finish with toppings like sliced green onions, chili oil, sesame seeds, nori, or a squeeze of lime. These little extras add layers of flavor and texture, making every bite more exciting and delicious. Experiment with your favorites to create a bowl that’s uniquely yours.
What Proteins Should You Add to Make Ramen More Filling?
Protein Option
Why It’s Great for Ramen
How to Add It
Dietary Notes
Soft-Boiled Egg
Classic, creamy, and rich in nutrients
Slice in half and place on top
High-protein, vegetarian
Cooked Chicken
Lean, filling, and easy to prep
Shred or dice and stir into broth
High-protein, low-fat
Tofu
Absorbs flavor, plant-based protein
Cube and simmer in broth
Vegan, gluten-free
Shrimp
Quick-cooking, sweet, and tender
Add peeled shrimp to hot broth
High-protein, low-calorie
Beef Slices
Hearty, savory, and satisfying
Add thin slices (cooked or rare)
High-protein, iron-rich
Pork (Char Siu)
Traditional, flavorful, and rich
Place slices on top before serving
High-protein, rich flavor
Edamame
Nutty, protein-packed, and colorful
Add shelled edamame to hot broth
Vegan, gluten-free
Tempeh
Firm, nutty, and full of nutrients
Slice and pan-fry or steam, then add
Vegan, high-protein, fiber
Rotisserie Turkey
Convenient, lean, and tender
Shred and stir into hot broth
High-protein, low-fat
Can You Make a Low-Calorie, High-Protein Version?
Absolutely! You can easily make a low-calorie, high-protein ramen by swapping out traditional noodles for options like shirataki or zucchini noodles, which are much lower in calories and carbs. Use a protein-rich broth such as bone broth, and add lean proteins like grilled chicken, shrimp, tofu, or even a soft-boiled egg. Load up your bowl with plenty of fresh or steamed vegetables for extra fiber and nutrients without adding many calories. This combination delivers a satisfying, nourishing ramen that keeps you full and energized—without the heaviness or excess calories of the classic version.
Should You Cook The Noodles In The Broth Or Separately?
Cooking noodles separately from the broth is generally the best method for making ramen, especially if you want a clean, flavorful soup. When noodles are boiled directly in the broth, they release starch, which can make the broth cloudy and slightly gummy, diluting its rich flavor. By cooking the noodles in a separate pot and then rinsing them briefly under hot water, you remove excess starch and prevent the noodles from overcooking or absorbing too much salt. This simple step keeps your broth clear and delicious, while ensuring the noodles maintain their ideal texture when added to your finished bowl.
Which Simple Spices Make Ramen Taste Gourmet?
A few simple spices can instantly elevate your ramen to gourmet status. Adding freshly ground black pepper, a dash of garlic powder, or a sprinkle of chili flakes brings warmth and depth to the broth. Toasted sesame seeds and a drizzle of sesame oil add rich, nutty notes, while a touch of ginger powder or five-spice powder introduces subtle complexity. For a burst of umami, try a small amount of miso paste or a splash of soy sauce. These easy additions transform basic ramen into a flavorful, restaurant-worthy bowl with minimal effort.
Best Tips For Ramen Flavor
Use a High-Quality Broth: Start with a rich, flavorful broth like bone broth or homemade stock to create a delicious foundation for your ramen.
Balance Salty and Umami Flavors: Add a splash of soy sauce, miso paste, or fish sauce to deepen the savory notes without overpowering the dish.
Layer in Aromatics: Sauté garlic, ginger, or green onions before adding your broth to infuse the soup with fresh, aromatic flavor.
Finish with Fresh Toppings: Top your ramen with sliced scallions, nori, chili oil, or a soft-boiled egg for added texture and bursts of flavor.
Don’t Overcook the Noodles: Cook noodles separately and add them just before serving to keep them springy and prevent them from getting soggy.
Conclusion
Upgrading your ramen is easier than you think, and even small changes can make a big difference in both flavor and nutrition. By choosing a high-quality broth, adding protein and fresh vegetables, experimenting with simple spices, and finishing with vibrant toppings, you can transform a basic bowl into a satisfying, nourishing meal that feels gourmet. Whether you’re looking for a quick comfort food fix or a healthier, more filling option, these step-by-step tips empower you to enjoy ramen that’s both delicious and aligned with your wellness goals.
Final Thoughts
Looking for a way to make your ramen more nourishing while still supporting your wellness goals? Explore Dr. Kellyann’s best sellers, featuring clean, delicious chicken, beef, and french onion bone broths—all made without GMOs or added sugars for pure, daily nourishment. For a truly satisfying ramen upgrade, try the Ramen Beef Bone Broth for a rich, protein-packed base. Discover even more wholesome options for your family at Dr. Kellyann’s and find your perfect fit.
Sources
https://www.thehealthy.com/food/ramen-every-day-for-week/
https://itsskinny.com/blogs/news/low-carb-noodle-showdown-hearts-of-palm-vs-it-s-skinny?srsltid=AfmBOoqzjLEEbLK8PkD3fH-dij9mMPbuwOoIMAn_aRRYgXMwXNWS8sh2
https://www.mashed.com/1453351/cook-ramen-noodles-separately/
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Can You Drink Coffee While Intermittent Fasting: Fasting Tips
by Danny S.
on Oct 31 2025
If you’re embracing intermittent fasting, you’ve likely wondered if your beloved coffee habit fits into your new routine. With so much conflicting advice online, it’s easy to feel uncertain about what truly breaks a fast and what doesn’t. This guide dives deep into the relationship between coffee and fasting, offering clear, evidence-based answers for everyone from beginners to seasoned fasters—so you can sip with confidence and stay on track with your wellness goals.
What Does Intermittent Fasting Actually Mean?
Intermittent fasting is an eating pattern that cycles between periods of eating and fasting, rather than focusing on what foods you eat, but rather when you eat them. During fasting windows, you abstain from consuming calories—typically for 12 to 20 hours—allowing your body to shift from using glucose for energy to burning stored fat. This approach is designed to optimize metabolic health, support weight loss, and promote cellular repair, all while simplifying meal planning. Intermittent fasting can take many forms, such as the 16:8 method (16 hours fasting, 8 hours eating) or alternate-day fasting, making it a flexible strategy for a wide range of lifestyles and health goals.
Why Do Calories Matter During a Fasting Window?
Triggers Insulin Response: Consuming calories during a fast can spike insulin levels, which interrupts the body’s ability to burn stored fat and may reduce the metabolic benefits of fasting.
Breaks the Fasted State: Even small amounts of calories can signal your body to switch from fasting mode to digestion mode, halting processes like autophagy (cellular repair).
Impacts Weight Loss: Eating or drinking calories during the fasting window can add up over time, potentially slowing or stalling weight loss progress.
Affects Hunger Hormones: Caloric intake can disrupt the balance of hunger hormones like ghrelin and leptin, making it harder to control cravings and appetite.
Reduces Health Benefits: Many of the benefits of fasting—such as improved blood sugar control, reduced inflammation, and enhanced fat burning—depend on maintaining a true calorie-free fasting period.
Can You Drink Coffee While Intermittent Fasting?
Yes, you can drink coffee while intermittent fasting—as long as it’s black and free of added sugars, creamers, or high-calorie additives. Black coffee contains virtually no calories, so it won’t break your fast or disrupt the metabolic benefits you’re aiming for, such as fat burning and improved insulin sensitivity. In fact, coffee may even enhance your fasting experience by boosting energy, suppressing appetite, and supporting mental clarity. However, adding milk, sugar, or flavored syrups can introduce enough calories to trigger an insulin response and potentially break your fast, so it’s best to keep your coffee simple during fasting windows.
How Does Caffeine Affect Fat-Burning?
Caffeine can enhance fat-burning by stimulating the central nervous system, increasing adrenaline levels, and promoting the release of fatty acids from fat stores, making them available for energy—especially during fasting. This boost in metabolism can help accelerate weight loss and improve workout performance. When it comes to autophagy, the cellular process that removes damaged components and supports cellular renewal, caffeine may have a supportive effect as well. Some studies suggest that caffeine can help trigger autophagy, amplifying the cellular repair benefits of fasting. However, the impact varies from person to person, and excessive caffeine intake can lead to side effects like jitteriness or disrupted sleep, so moderation is key.
What Should You Avoid Putting in Coffee During a Fast?
Additive
Why to Avoid During a Fast
Potential Impact on Fasting Benefits
Sugar
Adds calories and spikes insulin
Breaks fast, disrupts fat-burning and autophagy
Milk or Cream
Contains calories, carbs, and protein
Can trigger insulin response, halts fasting state
Flavored Syrups
High in sugar and artificial ingredients
Breaks fast, increases cravings
Artificial Sweeteners
May cause insulin response in some individuals
Potentially disrupts metabolic benefits
Collagen or Protein Powders
Adds protein and calories
Interrupts autophagy and fat-burning
Butter or MCT Oil
High in calories and fat
Breaks traditional fast, though some use for keto
Can You Drink Collagen Coffee While Fasting?
Collagen coffee, like the blend offered by Dr. Kellyann, combines premium coffee with hydrolyzed collagen peptides to support healthy skin, joints, and hair. However, drinking collagen coffee during a fasting window will technically break your fast, as collagen is a protein source that contains calories and can trigger an insulin response. While collagen coffee offers valuable benefits for joint and skin health, it’s best enjoyed during your eating window if you want to maximize the cellular repair and fat-burning effects of intermittent fasting. For those who prioritize fasting benefits, stick to black coffee during your fasting hours and save collagen coffee for later in the day.
When Might Collagen Coffee Be a Better Option Than Regular Coffee During Fasting?
Collagen coffee may be a better option than regular coffee during fasting if your primary goal is to support joint, skin, and hair health, or if you need a gentle source of protein to help curb hunger and maintain muscle mass. For individuals who practice a more flexible approach to fasting—such as those following a modified fast or using intermittent fasting for lifestyle balance rather than strict metabolic benefits—collagen coffee can provide added nutrition and satiety without the crash that sometimes comes from plain black coffee. It’s especially useful after a workout or during periods of increased physical activity when your body may benefit from extra protein. However, if your main focus is maximizing autophagy, fat-burning, or maintaining a strict fast, it’s best to reserve collagen coffee for your eating window.
Is It Okay To Have Both Coffee and Collagen Coffee During a Fasting Period?
While you can technically have both black coffee and collagen coffee during a fasting period, it’s important to understand that only black coffee will allow you to maintain a true fast. Collagen coffee contains protein and calories, which can break your fast by triggering an insulin response and interrupting the metabolic and cellular benefits associated with fasting, such as autophagy and enhanced fat-burning. If your goal is to maximize the health benefits of intermittent fasting, stick to plain black coffee during your fasting window and enjoy collagen coffee once your eating window begins. This approach lets you enjoy the benefits of both without compromising your fasting results.
Common Mistakes To Avoid When Fasting
Consuming Hidden Calories: Accidentally breaking your fast with additives like cream, sugar, or flavored syrups in coffee or tea can undermine your results without you realizing it.
Overeating During Eating Windows: Using fasting as an excuse to binge on unhealthy foods or oversized portions can negate the metabolic and weight-loss benefits of intermittent fasting.
Neglecting Hydration: Forgetting to drink enough water during fasting periods can lead to dehydration, fatigue, and headaches, making it harder to stick with your routine.
Ignoring Nutrient Quality: Focusing only on when you eat and not on what you eat can result in nutrient deficiencies and poor overall health.
Being Too Rigid or Inflexible: Sticking to an overly strict fasting schedule without listening to your body’s signals can lead to burnout, increased stress, and difficulty maintaining the practice long-term.
Conclusion
Intermittent fasting can be a powerful tool for improving health, boosting fat loss, and simplifying your daily routine, but understanding what truly breaks a fast is essential for maximizing its benefits. While black coffee is generally safe and even supportive during fasting windows, adding calories from cream, sugar, or collagen will interrupt the fasting state and its metabolic advantages. By making mindful choices—sticking to plain coffee during your fast and saving nutrient-rich options like collagen coffee for your eating window—you can enjoy both the ritual and the results of intermittent fasting. Remember, the key to long-term success is finding a fasting approach that fits your lifestyle, supports your goals, and keeps you feeling your best.
Final ThoughtsEmpty heading
Wondering how to satisfy your cravings and support your wellness goals while intermittent fasting? Explore Dr. Kellyann’s best sellers, featuring nourishing chicken, beef, and french onion bone broths—all made without GMOs or added sugars for clean, daily nourishment. And if you’re looking for a delicious, protein-rich coffee option, try the Collagen Coffee for a smooth, energizing boost. Discover more wholesome options for your family at Dr. Kellyann’s and find your perfect fit.
Sources
https://www.healthline.com/nutrition/what-is-intermittent-fasting
https://www.lipbusycare.com/blogs/lbc/does-black-coffee-have-calories-the-truth-behind-the-zero-calorie-drink
https://www.medicalnewstoday.com/articles/study-suggests-drinking-coffee-before-exercise-may-help-burn-more-fat
Blog
Does Ramen Expire: Facts vs Myths
by Danny S.
on Oct 25 2025
Whether you’re a college student living off instant noodles, a busy professional stocking up for quick meals, or a prepper building your emergency stash, you’ve probably wondered: can ramen go bad? With conflicting advice online and mysterious date codes on packaging, it’s easy to feel uncertain. This guide dives deep into the facts and myths about ramen expiration, empowering you to make safe, informed choices—without wasting food or risking your health.
What Is Ramen?
Ramen is a popular Japanese noodle dish that typically features wheat-based noodles served in a savory broth, often accompanied by toppings like sliced pork, green onions, seaweed, and a soft-boiled egg. While traditional ramen is a culinary art form found in restaurants across Japan, instant ramen—pre-cooked, dried noodles with a flavor packet—has become a global pantry staple due to its affordability, convenience, and long shelf life. Whether enjoyed as a quick meal or a customizable comfort food, ramen’s versatility and satisfying flavors have made it a favorite for people of all ages and backgrounds.
Does Ramen Expire?
Yes, ramen does expire, though its shelf life is impressively long compared to many other foods. Instant ramen is preserved with dehydrated noodles and often contains added preservatives, allowing it to last anywhere from one to two years past its production date when stored properly. However, both the noodles and the seasoning packets can eventually degrade, leading to changes in flavor, texture, and potentially safety. While ramen may still be edible after its “best before” date, it’s important to check for signs of spoilage—such as off smells, discoloration, or mold—before consuming, as expired ramen can become unsafe under certain conditions.
Ramen Facts vs Myths
Ramen Facts
Instant ramen typically has a shelf life of 1–2 years when stored in a cool, dry place.
The “best before” date on ramen packaging indicates peak quality, not an exact expiration for safety.
Both the noodles and the seasoning packet can degrade over time, affecting taste and texture.
Proper storage—away from heat, moisture, and direct sunlight—can significantly extend ramen’s freshness.
Signs of spoiled ramen include an off smell, discoloration, visible mold, or a damaged package.
Ramen Myths
Ramen lasts forever and can never go bad.
Eating expired ramen is always dangerous, regardless of its condition.
All ramen types (cup, packet, fresh) have the same shelf life and storage needs.
Preservatives in instant ramen make it immune to bacteria or mold.
The seasoning packet is always safe to use, even if the noodles are old.
How Long Does Ramen Usually Last?
Instant ramen usually lasts between one and two years from its production date, thanks to its dehydrated noodles and airtight packaging. The exact shelf life can vary depending on the brand, packaging type (packet or cup), and storage conditions. While ramen often remains safe to eat for several months past its “best before” date if stored in a cool, dry place, its flavor and texture may gradually decline over time. Always check for signs of spoilage, such as unusual smells, discoloration, or damaged packaging, before consuming ramen that’s been stored for an extended period.
Signs Your Instant Ramen Has Expired
Sign
What to Look For
Why It Matters
Off Smell
Sour, rancid, or chemical odors when opening the package
Indicates spoilage or rancid oils
Discoloration
Noodles or seasoning appear yellowed, faded, or have dark spots
Suggests age, oxidation, or mold growth
Visible Mold
White, green, or black fuzzy patches on noodles or inside the packet
Clear sign of unsafe, spoiled food
Unusual Texture
Noodles feel sticky, clumped, or unusually brittle
May result from moisture exposure
Damaged Packaging
Tears, holes, or bloated packaging
Increases risk of contamination and spoilage
What Happens If You Eat Expired Ramen?
Eating expired ramen isn’t always dangerous, but it does carry some risks depending on how far past its date it is and how it’s been stored. In many cases, expired ramen simply tastes stale or has a less appealing texture, but if the noodles or seasoning have developed mold, off smells, or discoloration, consuming them can lead to foodborne illness, including stomach upset, nausea, or more serious health issues. Preservatives in instant ramen help slow spoilage, but they can’t prevent it indefinitely, so it’s important to inspect old ramen carefully and avoid eating it if there are any signs of spoilage.
Why Bone Broth Ramen Is a Smart Swap?
Swapping traditional instant ramen for bone broth ramen, like Dr. Kellyann’s Ramen Beef Bone Broth, is a smart choice for anyone seeking a healthier, more nourishing meal. Unlike standard ramen, which is often high in sodium and low in nutrients, bone broth ramen is packed with protein, collagen, and essential amino acids that support gut health, joint function, and immune strength. It’s also free from artificial ingredients and gluten, making it a cleaner, more wholesome option that delivers comforting flavor without compromising on nutrition. This upgrade transforms a quick meal into a superfood-rich bowl that fuels your body and satisfies your cravings.
How Does It Compare to Regular Ramen?
Compared to regular instant ramen, Dr. Kellyann’s Ramen Beef Bone Broth offers a significant nutritional upgrade, delivering high-quality protein, collagen, and essential nutrients that support gut, joint, and immune health. While traditional ramen is often loaded with sodium, artificial flavors, and empty carbs, bone broth ramen is crafted without gluten, soy, or dairy, and is free from artificial ingredients. This makes it a cleaner, more nourishing option that still provides the rich, savory flavor ramen lovers crave, but with added health benefits and none of the guilt.
Whats The Best Way To Store Ramen So It Lasts Longer?
To maximize the shelf life of your ramen, store it in a cool, dry place away from direct sunlight, heat, and moisture—such as a pantry, cupboard, or sealed storage bin. Keeping ramen in its original, unopened packaging helps protect it from air and humidity, which can cause the noodles to become stale or even moldy over time. For extra protection, especially in humid climates or for long-term storage, consider placing ramen packets in an airtight container or resealable bag. Avoid storing ramen near strong-smelling foods, as the noodles can absorb odors, and always check the packaging for any signs of damage before use. Proper storage not only preserves freshness and flavor but also helps ensure your ramen remains safe to eat for as long as possible.
Common Ramen Mistakes To Avoid
Ignoring Expiration Dates: Eating ramen far past its best-before date can lead to stale flavors or even spoilage; choosing high-quality options like Dr. Kellyann’s Ramen Beef Bone Broth ensures you’re getting a fresher, more nutritious product with a clearly marked shelf life.
Storing Ramen Improperly: Leaving ramen exposed to moisture or heat can cause it to spoil faster; Dr. Kellyann’s bone broth packets are designed for easy, airtight storage, helping you maintain freshness longer.
Overlooking Nutrition: Many instant ramens are high in sodium and low in nutrients; swapping to bone broth ramen provides added protein, collagen, and essential nutrients for a more balanced meal.
Using All the Seasoning Packet: Dumping in the entire seasoning packet can make your meal overly salty and unhealthy; Dr. Kellyann’s bone broth ramen delivers rich, satisfying flavor without the need for excessive sodium or artificial additives.
Not Checking for Spoilage: Failing to inspect ramen for off smells, discoloration, or damaged packaging can put your health at risk; with Dr. Kellyann’s bone broth ramen, you get a premium product with quality you can trust, reducing the chances of spoilage.
Conclusion
Ramen is a beloved staple for its convenience, affordability, and comforting taste, but understanding its shelf life and proper storage is key to enjoying it safely and at its best. While instant ramen can last for years when stored correctly, it’s important to recognize signs of spoilage and not rely on myths about its longevity. For those seeking a healthier, more nourishing alternative, bone broth ramen like Dr. Kellyann’s offers added benefits such as protein, collagen, and essential nutrients without sacrificing flavor. By making smart choices and following simple storage tips, you can enjoy your favorite noodles with confidence, knowing you’re prioritizing both taste and well-being.
Final ThoughtsEmpty heading
Curious about how to make your ramen both healthier and more delicious? Explore Dr. Kellyann’s best sellers, featuring nutrient-packed bone broths like chicken, beef, and french onion that can elevate any bowl. For a ramen-inspired twist, the Ramen Beef Bone Broth delivers both flavor and wellness benefits. Want to round out your healthy habits? Try the chocolate and vanilla shakes from Dr. Kellyann’s collection. Browse all of Dr. Kellyann’s trusted products to support your journey to feeling your best.
Sources
https://san-j.com/blog/what-is-ramen/
https://www.eater.com/21299228/best-instant-noodles-ramen-buy-online
https://plantbasedworkshop.com/blogs/ramen-recipe/how-long-does-ramen-last?srsltid=AfmBOorp7rqMVI7oKnFu-riajW5j2PvYjYxvHWnSB_A3ABiwv_jxKwlT
Blog
How Much Protein Does Bone Broth Have: Broth Protein Profile
by Danny S.
on Oct 20 2025
If you’re searching for a natural way to boost your protein intake without resorting to processed powders or shakes, bone broth may be the answer you’ve been looking for. This time-honored elixir is celebrated not only for its comforting flavor but also for its impressive protein content, making it a staple in the routines of those who prioritize clean eating, intermittent fasting, and holistic wellness. Let’s explore how much protein bone broth really offers—and how it stacks up against other popular protein sources.
Why Is Protein a Essential Part of Our Diet?
Protein is an essential part of our diet because it serves as the building block for nearly every cell, tissue, and organ in the body. It plays a critical role in repairing muscles, supporting immune function, producing hormones and enzymes, and maintaining healthy skin, hair, and nails. Without adequate protein, our bodies struggle to recover from daily wear and tear, leading to fatigue, weakened immunity, and slower healing. For those with active lifestyles or specific wellness goals, getting enough high-quality protein is key to sustaining energy, building lean muscle, and promoting overall vitality.
What Makes Bone Broth More Than Just Soup?
Rich in Collagen and Amino Acids: Bone broth is loaded with collagen and essential amino acids that support joint health, skin elasticity, and muscle recovery—benefits you won’t find in ordinary soups.
Gut-Healing Properties: The gelatin and nutrients extracted from slow-simmered bones help soothe and repair the gut lining, making bone broth a favorite for digestive wellness.
Supports Immune Function: Packed with minerals like calcium, magnesium, and phosphorus, bone broth helps strengthen the immune system and promote overall resilience.
Natural Source of Protein: Unlike most soups, bone broth delivers a significant protein boost, making it an excellent choice for those looking to increase their daily intake without processed powders.
Versatile for Wellness Routines: Bone broth fits seamlessly into a variety of health-focused lifestyles, from intermittent fasting and keto to beauty rituals and post-workout recovery, offering benefits far beyond traditional soup.
How Much Protein Does Bone Broth Have?
Bone broth typically contains between 6 to 16 grams of protein per serving, depending on how it’s made and the ingredients used. High-quality bone broths, like Dr. Kellyann’s, deliver up to 16 grams of protein and 5 grams of collagen in just one cup, making them a convenient and nourishing way to boost your daily protein intake. This protein comes primarily from collagen and other amino acids released during the slow simmering of bones, which sets bone broth apart from regular broths or soups. Whether you’re looking to support muscle recovery, maintain a healthy metabolism, or simply add more clean protein to your diet, bone broth offers a natural, easily digestible option that fits seamlessly into a variety of wellness routines.
Broth Protein Profile
Type of Broth
Protein per Serving (1 cup)
Collagen Content
Calories per Serving
Key Benefits
Chicken Bone Broth
9–12g
3–5g
40–70
Gut health, joint support, immunity
Beef Bone Broth
10–16g
4–6g
50–80
Muscle recovery, skin health
Vegetable Broth
1–3g
g
10–20
Hydration, minerals, low-calorie
Store-Bought Broth
1–5g
–2g
10–40
Convenience, flavor enhancer
Dr. Kellyann’s Bone Broth
16g
5g
70
High protein, collagen, clean label
Does Simmer Time Affect the Protein Content?
Yes, simmer time significantly affects the protein content of bone broth. The longer bones and connective tissues are simmered, the more collagen, gelatin, and amino acids are extracted into the broth, increasing its overall protein content. Slow-simmering for 12 to 24 hours allows for maximum nutrient release, resulting in a richer, more nourishing broth compared to quick-cooked versions. However, there’s a balance—overcooking can break down some nutrients, so following recommended simmer times ensures you get the most protein and health benefits from every cup.
Is Bone Broth Protein Easier to Digest Than Other Forms of Protein?
Bone broth protein is often considered easier to digest than many other forms of protein, such as whey or plant-based powders, because it primarily contains collagen and gelatin—proteins that are gentle on the digestive system. These proteins are broken down into amino acids during the slow simmering process, making them highly bioavailable and easy for the body to absorb. This makes bone broth an excellent option for individuals with sensitive stomachs, digestive issues, or those recovering from illness, as it delivers essential nutrients without causing bloating or discomfort commonly associated with other protein sources.
Can You Use Bone Broth as a Cooking Base for Soups, Ramen, or Grains?
Absolutely! Bone broth is a versatile and flavorful base that can elevate soups, ramen, grains, and even sauces with added protein and nutrients. Using bone broth instead of water or regular stock infuses your dishes with rich, savory depth while delivering the benefits of collagen, amino acids, and minerals. Whether you’re simmering a hearty vegetable soup, crafting a nourishing bowl of ramen, or cooking grains like rice or quinoa, bone broth enhances both taste and nutrition, making every meal more satisfying and wholesome.
Is Bone Broth as Effective as a Protein Shake or Bar?
Bone broth can be just as effective as a protein shake or bar for supporting your daily protein needs, especially if you’re seeking a clean, natural source of protein without added sugars or artificial ingredients. While protein shakes and bars often deliver quick, concentrated protein—typically from whey, soy, or plant sources—bone broth provides a unique blend of collagen, gelatin, and amino acids that support joint health, gut function, and skin vitality. Although the protein content per serving may vary, high-quality bone broths can offer up to 16 grams of protein per cup, making them a nourishing and satisfying alternative for those who prefer whole-food nutrition and want to avoid processed supplements.
Tips For Incorporating Bone Broth As a Primary Protein
Start Your Day with a Warm Mug: Replace your morning coffee or tea with a cup of bone broth to kickstart your metabolism and provide a gentle, nourishing source of protein.
Use as a Base for Soups and Stews: Swap out water or regular broth in your favorite soup, stew, or chili recipes to boost both flavor and protein content.
Cook Grains and Legumes in Bone Broth: Prepare rice, quinoa, or lentils using bone broth instead of water to infuse your meals with extra protein and savory depth.
Blend into Smoothies: Add chilled bone broth to your smoothies for a protein-rich, gut-friendly twist that blends seamlessly with fruits and greens.
Sip Post-Workout for Recovery: Enjoy a cup of bone broth after exercise to help replenish amino acids, support muscle recovery, and keep you feeling satisfied.
Conclusion
Bone broth stands out as a powerful, natural source of protein that goes far beyond traditional soups or processed supplements. With its rich profile of collagen, amino acids, and minerals, bone broth supports everything from muscle recovery and gut health to radiant skin and lasting energy. Whether you’re looking to increase your daily protein intake, simplify your wellness routine, or enjoy a comforting, nutrient-dense beverage, bone broth offers a versatile and science-backed solution. By making bone broth a regular part of your diet, you’re choosing a time-honored tradition that nourishes your body from the inside out—helping you look, feel, and perform at your best.
Final Thoughts
Wondering how to boost your daily protein intake while making your favorite comfort foods even healthier? Explore Dr. Kellyann’s best sellers, where you’ll find premium bone broths like chicken, beef, and french onion to transform your ramen into a nourishing, protein-packed meal. For a unique twist, try the Ramen Beef Bone Broth and experience a delicious, nutrient-rich upgrade. Plus, you can complement your wellness routine with chocolate and vanilla shakes from Dr. Kellyann’s collection. Discover all the trusted options from Dr. Kellyann’s to help you feel your best every day.
Sources
https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
https://www.bonappetit.com/test-kitchen/common-mistakes/article/common-mistakes-bone-broth
https://www.simplehealthykitchen.com/healthy-bone-broth-ramen-quick-easy/
Blog
What To Add To Ramen: 5 Options
by Danny S.
on Oct 15 2025
If you’ve ever found yourself staring at a steaming bowl of plain ramen, wishing for something more, you’re not alone. Elevating instant noodles doesn’t require a chef’s skill or a pantry full of exotic ingredients—just a few smart additions can make all the difference. From protein-packed toppings to vibrant veggies and savory broths, here are five easy ways to turn your ramen into a crave-worthy meal that’s as wholesome as it is delicious.
What Is Ramen?
Ramen is a beloved Japanese noodle soup that has gained worldwide popularity for its comforting flavors and endless versatility. Traditionally, it consists of wheat-based noodles served in a savory broth—often flavored with soy sauce, miso, or salt—and topped with a variety of ingredients like sliced pork, green onions, nori, and soft-boiled eggs. While authentic ramen shops craft their broths and toppings with meticulous care, instant ramen has become a pantry staple for its convenience and adaptability, making it easy for anyone to enjoy a satisfying, customizable bowl at home.
What Makes Ramen One Of The Most Loved Comfort Foods Worldwide?
Rich, Savory Flavors: Ramen’s deeply flavorful broths—ranging from creamy tonkotsu to tangy miso—deliver a satisfying umami punch that comforts and delights the palate.
Customizable Toppings: From soft-boiled eggs and tender meats to fresh vegetables and spicy sauces, ramen can be tailored to suit any taste or dietary preference.
Quick and Convenient: Whether made from scratch or using instant noodles, ramen offers a warm, filling meal in minutes, perfect for busy lifestyles.
Nostalgic Appeal: For many, ramen evokes fond memories of late-night study sessions, cozy family dinners, or travels abroad, making it emotionally comforting as well as delicious.
Global Fusion: Ramen’s adaptability has inspired creative twists around the world, blending local ingredients and flavors to create unique, cross-cultural comfort food experiences.
What To Add To Ramen: 5 Options
1. Add a Soft-Boiled Egg
A soft-boiled egg is a classic ramen upgrade that instantly boosts both flavor and nutrition. The creamy yolk adds richness to the broth, while the protein keeps you feeling full and satisfied. Simply boil an egg for 6–7 minutes, peel, and slice it in half before placing it on top of your noodles for a restaurant-worthy touch.
2. Toss in Fresh Vegetables
Brighten up your bowl with a handful of fresh vegetables like spinach, bok choy, mushrooms, or shredded carrots. These add crunch, color, and a dose of vitamins, making your ramen feel more balanced and wholesome. Just toss them in during the last minute of cooking so they stay crisp and vibrant.
3. Try Dr. Kellyann’s Ramen Beef Bone Broth
For a nourishing twist, swap your usual seasoning packet for Dr. Kellyann’s Ramen Beef Bone Broth. This collagen-rich broth is packed with protein and essential nutrients, giving your ramen a deeper, more satisfying flavor while supporting gut health and immunity. It’s a simple way to make your meal both indulgent and health-conscious.
4. Add Lean Protein
Boost the staying power of your ramen by adding lean proteins like grilled chicken, tofu, shrimp, or even leftover rotisserie chicken. These options are quick to prepare and help balance out the carbs in your noodles, turning a snack into a complete, energizing meal.
5. Finish with Flavorful Toppings
Don’t forget the finishing touches! Sprinkle on green onions, sesame seeds, chili oil, or a dash of sriracha for an extra layer of flavor and texture. These simple toppings can take your ramen from basic to bold, letting you customize each bowl to your taste.
Can Bone Broth Replace Traditional Ramen Broth?
Yes, bone broth can absolutely replace traditional ramen broth, offering a rich and nourishing alternative that’s both flavorful and packed with health benefits. Bone broth is simmered for hours with bones, vegetables, and seasonings, resulting in a deeply savory base that’s naturally high in collagen, amino acids, and minerals. Swapping it in for the usual ramen seasoning packet not only enhances the depth of flavor but also supports gut health, joint function, and immunity. Whether you’re looking for a more wholesome option or simply want to try something new, bone broth is a delicious and satisfying way to elevate your next bowl of ramen.
What Protein Add-Ins Can Boost Your Ramen Bowl?
Protein Add-In
Why It’s Great for Ramen
How to Use It
Soft-Boiled Egg
Adds creaminess, protein, and classic ramen flair
Boil for 6–7 minutes, peel, and halve
Grilled Chicken
Lean, filling, and easy to prep
Slice cooked chicken and add on top
Tofu
Plant-based, soaks up broth flavor, high in protein
Cube and simmer in broth for 2–3 minutes
Shrimp
Quick-cooking, sweet, and savory
Add peeled shrimp during last 2 minutes of cooking
Sliced Beef
Rich, hearty, and traditional in many ramen styles
Flash-cook thin slices in hot broth
Pork Belly
Tender, flavorful, and indulgent
Add pre-cooked slices just before serving
Edamame
Plant-based, adds texture and protein
Toss in shelled edamame before serving
Tempeh
Nutty, firm, and protein-packed
Slice and pan-fry or steam, then add
Do Certain Veggies Absorb The Flavor Better?
Yes, certain vegetables do absorb ramen broth flavors better than others, making them especially delicious additions to your bowl. Vegetables like mushrooms, bok choy, napa cabbage, and eggplant have porous textures that soak up the savory, umami-rich broth, enhancing both their taste and the overall depth of your ramen. Root vegetables such as carrots and daikon radish also absorb flavors well when simmered, adding subtle sweetness and complexity. Choosing these veggies not only boosts nutrition but also ensures every bite is infused with the comforting essence of your ramen broth.
Can You Mix Bone Broth With Ramen?
Absolutely, you can mix bone broth with ramen for a delicious and nourishing upgrade to your usual bowl. Swapping out the standard seasoning packet for bone broth instantly boosts the flavor, richness, and nutritional value of your ramen, thanks to the collagen, minerals, and amino acids naturally found in bone broth. This combination creates a deeply satisfying, restaurant-quality soup base that’s both comforting and supportive of your overall wellness. Whether you’re looking for extra protein, gut health benefits, or simply a more gourmet experience, mixing bone broth with ramen is an easy and impactful way to elevate your meal.
Common Ramen Mistakes To Avoid
Overcooking the Noodles: Letting your noodles boil for too long can make them mushy and ruin the texture of your ramen. Always cook them just until tender, then drain or serve immediately.
Using the Seasoning Packet Alone: Relying solely on the included seasoning packet can result in a salty, one-dimensional broth. Enhance your ramen with fresh ingredients, homemade broths, or healthy add-ins for better flavor and nutrition.
Skipping the Toppings: Neglecting to add toppings like eggs, veggies, or protein means missing out on extra flavor, texture, and nutrients that can transform your bowl from basic to gourmet.
Not Tasting as You Go: Failing to taste and adjust your broth can lead to an unbalanced or overly salty soup. Always sample your broth and tweak with soy sauce, miso, or other seasonings as needed.
Adding All Ingredients at Once: Tossing everything in at the same time can lead to overcooked veggies or proteins. Stagger your add-ins based on their cooking times to ensure every ingredient is perfectly cooked.
Conclusion
Ramen is so much more than a quick meal—it’s a versatile comfort food that can be easily elevated with the right add-ins and a little creativity. By experimenting with nourishing broths like bone broth, adding protein-rich toppings, and including flavorful vegetables, you can transform a simple bowl of noodles into a satisfying, balanced dish that suits your taste and lifestyle. Whether you’re seeking convenience, nutrition, or just a new twist on a classic favorite, these easy upgrades ensure your ramen is always delicious, comforting, and uniquely your own.
Final Thoughts
Looking for a way to make your ramen both more satisfying and supportive of your wellness goals? Discover Dr. Kellyann’s best sellers, featuring premium bone broths like chicken, beef, and french onion to elevate your bowl and keep you nourished. For a ramen-inspired twist, try the Ramen Beef Bone Broth for a delicious, nutrient-rich upgrade. And if you want to round out your healthy routine, enjoy the chocolate and vanilla shakes from Dr. Kellyann’s collection. Explore all the trusted options from Dr. Kellyann’s to help you feel your best every day.
Sources
https://san-j.com/blog/what-is-ramen/
https://www.beyondmeat.com/en-US/whats-new/veggie-marinating-101
https://umamidays.com/guide-to-ramen-broth-shio-shoyu-miso-and-tonkotsu/
Blog
Is Bone Broth a Complete Protein: Facts vs Myths
by Danny S.
on Oct 05 2025
Bone broth has surged in popularity among fitness enthusiasts and wellness seekers alike, praised for its comforting flavor and potential health benefits. Yet, a common question lingers: is bone broth a complete protein source, or does it fall short compared to options like whey or eggs? If you’re striving to meet your daily protein goals or simply want to make informed choices about your nutrition, understanding the science behind bone broth’s amino acid profile is key. Dive in as we debunk myths and clarify what bone broth really brings to the table.
What Is a Complete Protein?
A complete protein is a food source that contains all nine essential amino acids in sufficient quantities, which the human body cannot produce on its own and must obtain from the diet. These amino acids are crucial for building and repairing tissues, supporting immune function, and maintaining overall health. While many animal-based proteins like eggs, dairy, meat, and fish are considered complete, most plant-based proteins lack one or more essential amino acids. Understanding what makes a protein “complete” helps individuals make informed choices about their nutrition, especially when aiming to meet daily protein needs for muscle maintenance, energy, and optimal wellness.
What Are the Nine Essential Amino Acids?
Histidine: Important for growth, tissue repair, and the production of histamine, a neurotransmitter involved in immune response and digestion.
Isoleucine: Supports muscle metabolism, energy regulation, and immune function.
Leucine: Plays a key role in muscle protein synthesis, tissue repair, and regulating blood sugar levels.
Lysine: Essential for collagen formation, calcium absorption, and hormone production.
Methionine: Supports metabolism, detoxification, and the absorption of zinc and selenium.
Phenylalanine: Precursor for neurotransmitters like dopamine and norepinephrine, supporting brain function and mood.
Threonine: Important for healthy skin, connective tissues, and immune system function.
Tryptophan: Needed for the production of serotonin, which regulates mood, sleep, and appetite.
Valine: Supports muscle growth, tissue repair, and energy production.
Is Bone Broth a Complete Protein?
Bone broth is not considered a complete protein because, while it does contain all nine essential amino acids, it does not provide them in the optimal amounts required for a protein source to be classified as “complete.” The primary protein in bone broth is collagen, which is rich in amino acids like glycine and proline but relatively low in essential amino acids such as tryptophan and methionine. This means that while bone broth can contribute valuable protein and support joint, skin, and gut health, it should be complemented with other protein sources to ensure you’re meeting your body’s full spectrum of essential amino acid needs.
Complete Protein Facts vs Myths
Fact or Myth
Statement
Explanation
Fact
Complete proteins contain all nine essential amino acids.
To be classified as “complete,” a protein source must provide all nine essential amino acids.
Myth
All animal-based proteins are always complete.
While most animal proteins are complete, some (like gelatin) are not due to missing amino acids.
Myth
Bone broth is a complete protein.
Bone broth contains all essential amino acids but not in sufficient amounts to be considered complete.
Fact
Combining different protein sources can create a complete amino acid profile.
Pairing foods like grains and legumes can provide all essential amino acids for a complete protein.
Myth
You must get all essential amino acids in every meal.
As long as you eat a variety of protein sources throughout the day, your body can combine them.
Fact
Collagen is not a complete protein.
Collagen, the main protein in bone broth, lacks adequate amounts of some essential amino acids.
Which Amino Acids Is Bone Broth Rich In?
Bone broth is especially rich in the amino acids glycine, proline, and hydroxyproline, which are abundant in collagen—the primary protein released from simmering animal bones and connective tissues. These amino acids play a vital role in supporting joint health, skin elasticity, and gut lining integrity. While bone broth does contain other amino acids, its unique strength lies in providing these collagen-building blocks, which are less prevalent in typical muscle meats or plant-based proteins. This makes bone broth a valuable addition to a balanced diet, particularly for those seeking to support connective tissue health and overall wellness.
Can Bone Broth Still Contribute to Your Daily Protein Needs Even If It’s Not “Complete”?
Absolutely—bone broth can still play a valuable role in meeting your daily protein needs, even though it isn’t classified as a complete protein. Its rich supply of collagen-derived amino acids supports joint, skin, and gut health, and can complement other protein sources in your diet. By pairing bone broth with a variety of other protein-rich foods—such as eggs, legumes, dairy, or lean meats—you can ensure your body receives all the essential amino acids it requires. Incorporating bone broth into your routine adds nutritional diversity and can help you reach your protein goals while also delivering unique health benefits not found in other protein sources.
What Foods Can You Pair With Bone Broth to Achieve a Complete Amino Acid Profile?
To achieve a complete amino acid profile when enjoying bone broth, pair it with protein-rich foods that supply the essential amino acids bone broth lacks. Excellent options include eggs, dairy products like Greek yogurt or cheese, lean meats such as chicken or turkey, fish, or plant-based sources like beans, lentils, and quinoa. These foods complement the amino acid content of bone broth, ensuring your body receives all nine essential amino acids necessary for optimal health. By combining bone broth with a variety of these nutrient-dense foods, you can create balanced meals that support muscle repair, immune function, and overall wellness.
Bone Broth Diet Tips
Pair with Complete Proteins: Combine bone broth with eggs, lean meats, or legumes to ensure you’re getting all essential amino acids in your meals.
Use as a Base for Soups and Stews: Enhance the nutritional value of your favorite soups, stews, or chili by using bone broth as the cooking liquid.
Sip Between Meals: Enjoy a warm cup of bone broth as a nourishing snack that supports hydration and curbs cravings without excess calories.
Add to Smoothies: For a protein and collagen boost, blend cooled bone broth into savory smoothies or protein shakes.
Incorporate into Cooking: Use bone broth to cook grains like rice or quinoa, or to sauté vegetables, infusing your dishes with extra flavor and nutrients.
Conclusion
Bone broth may not qualify as a complete protein, but it remains a powerful addition to a balanced diet thanks to its unique amino acid profile and health benefits. While it lacks sufficient amounts of certain essential amino acids, pairing bone broth with other protein-rich foods easily fills those nutritional gaps. Whether you’re seeking joint support, gut health, or simply a nourishing way to boost your protein intake, bone broth offers versatility and wellness advantages that go beyond its protein content. By understanding how bone broth fits into your overall nutrition plan, you can make informed choices that support your health goals and enjoy the best of both worlds—flavor and function.
Final Thoughts
Looking for a way to make your bone broth both satisfying and supportive of your health goals? Discover Dr. Kellyann’s best sellers, where you’ll find premium bone broths like chicken, beef, and french onion to create a nourishing foundation. For ramen aficionados, the Ramen Beef Bone Broth is a must-try, and you can also enjoy delicious chocolate and vanilla shakes from Dr. Kellyann’s collection. Give your ramen and daily nutrition a boost with the trusted options from Dr. Kellyann’s.
Sources
https://www.health.com/nutrition/what-is-a-complete-protein
https://www.westmont.edu/sites/default/files/users/user1231/V19No4/Nick%20Flynn_final.pdf
https://www.realsimple.com/complete-protein-foods-6891861
Blog
How To Make Ramen: Step-by-Step
by Danny S.
on Oct 01 2025
Ramen isn’t just a meal—it’s an adventure in a bowl, blending tradition, creativity, and comfort. Whether you’re looking to master a classic recipe or put your own spin on this beloved dish, our step-by-step approach makes homemade ramen accessible to everyone. Dive in and discover how easy (and fun) it can be to bring the flavors of your favorite ramen shop right to your own table.
What Is Ramen?
Ramen is a beloved Japanese noodle soup that combines wheat-based noodles with a savory broth, typically flavored with soy sauce, miso, or salt, and topped with a variety of ingredients like sliced pork, soft-boiled eggs, nori (seaweed), green onions, and bamboo shoots. Originally inspired by Chinese noodle dishes, ramen has evolved into a culinary icon in Japan and around the world, celebrated for its comforting flavors and endless customization options. Whether enjoyed as a quick meal or a carefully crafted specialty, ramen offers a delicious blend of textures and tastes that make it a favorite for food lovers everywhere.
What Makes Ramen One of the World’s Favorite Comfort Foods?
Rich, Savory Broth: Ramen’s deeply flavorful broth—whether made with miso, soy sauce, or pork bones—offers a warming, satisfying base that soothes and comforts.
Customizable Toppings: From tender slices of pork to marinated eggs, fresh vegetables, and crunchy nori, ramen’s endless topping options let everyone personalize their bowl.
Perfectly Chewy Noodles: The springy, chewy texture of ramen noodles creates a satisfying bite that pairs perfectly with the broth and toppings.
Balance of Flavors and Textures: Ramen brings together salty, umami-rich, and sometimes spicy flavors with a mix of soft, crunchy, and creamy textures, making every bite exciting.
Nostalgic and Social Experience: Whether enjoyed solo as a quick meal or shared with friends at a bustling ramen shop, ramen evokes feelings of comfort, nostalgia, and connection.
How To Make Ramen: Step-by-Step
Step 1: Gather Your Ingredients
Start by assembling all the key components for your ramen. You’ll need ramen noodles (fresh or dried), broth base (such as chicken, pork, miso, or vegetable), and a selection of toppings like sliced pork (chashu), soft-boiled eggs, green onions, nori, bamboo shoots, and corn. Having everything prepped and ready will make the cooking process smooth and enjoyable.
Step 2: Prepare the Broth
The broth is the heart of any great ramen. In a large pot, simmer your chosen base—chicken, pork bones, or a combination—with aromatics like garlic, ginger, and onions. For a quick version, you can use store-bought broth enhanced with soy sauce, miso paste, or dashi. Let the flavors meld for at least 30 minutes, or longer for a richer taste.
Step 3: Cook the Noodles
Bring a separate pot of water to a boil and cook the ramen noodles according to the package instructions. Fresh noodles usually cook in just a couple of minutes, while dried noodles may take a bit longer. Drain the noodles well to prevent them from becoming soggy, and set them aside until you’re ready to assemble your bowl.
Step 4: Prepare the Toppings
While the broth simmers and the noodles cook, prepare your toppings. Soft-boil eggs and marinate them in soy sauce for extra flavor, slice cooked pork or chicken, chop green onions, and get your vegetables and nori ready. Toppings can be as simple or elaborate as you like, so feel free to get creative.
Step 5: Assemble Your Ramen Bowl
To serve, place the cooked noodles in a large bowl, ladle the hot broth over them, and arrange your chosen toppings on top. Finish with a sprinkle of sesame seeds, a drizzle of chili oil, or a dash of togarashi for extra flavor. Enjoy your homemade ramen immediately while it’s hot and comforting!
Can You Make Ramen Beef Bone Broth?
Yes, you can absolutely make ramen with beef bone broth, and it’s a delicious way to add rich, deep flavor to your bowl. Beef bone broth, like the one offered by Dr. Kellyann, is packed with nutrients and delivers a savory, umami base that pairs perfectly with ramen noodles and your favorite toppings. Whether you make your own broth from scratch or use a high-quality, ready-made option, beef bone broth creates a hearty, satisfying foundation for homemade ramen that’s both nourishing and full of robust taste. Learn more about Dr. Kellyann’s Ramen Beef Bone Broth.
What’s the Difference Between Traditional Ramen Broth and Bone Broth?
Traditional ramen broth is typically made by simmering chicken, pork, or a combination of meats with aromatics like garlic, ginger, and onions, often flavored with soy sauce, miso, or salt to create a balanced, savory base. Bone broth, on the other hand, is made by simmering animal bones—often beef or chicken—for an extended period, which extracts collagen, minerals, and nutrients, resulting in a richer, more gelatinous texture and deeper flavor. While both broths can be used for ramen, bone broth is prized for its nutritional benefits and hearty mouthfeel, whereas traditional ramen broth focuses more on layered flavors and a lighter, yet still satisfying, consistency.
What’s the Ideal Noodle-to-Broth Ratio?
The ideal noodle-to-broth ratio for ramen is typically about 1 part noodles to 2 parts broth, ensuring every bite is flavorful and well-balanced. This means for a standard serving, you’ll want enough broth to fully submerge the noodles while still allowing them to shine as the star of the bowl. Too many noodles can soak up the broth and make the dish heavy, while too much broth can dilute the flavors and leave the bowl feeling sparse. Striking the right balance ensures a satisfying ramen experience, where the noodles and broth complement each other perfectly in every spoonful.
Which Vegetables Complement Beef Bone Broth Best?
Vegetable
Flavor Profile
Why It Works With Beef Bone Broth
Suggested Preparation
Shiitake Mushrooms
Earthy, umami-rich
Deepens the savory notes and adds texture
Sliced, sautéed or simmered
Bok Choy
Mild, slightly sweet
Adds freshness and a crisp bite
Halved or chopped, blanched
Spinach
Tender, slightly bitter
Wilts beautifully and balances the richness
Fresh, added at the end
Green Onions
Sharp, mildly sweet
Brightens the broth and adds color
Thinly sliced, raw or lightly cooked
Bamboo Shoots
Crunchy, mild
Offers texture and subtle flavor
Sliced, canned or fresh
Carrots
Sweet, earthy
Adds natural sweetness and color
Julienned or thinly sliced
Corn
Sweet, juicy
Provides pops of sweetness and visual appeal
Kernels, fresh or frozen
Napa Cabbage
Mild, slightly peppery
Softens in broth and absorbs flavor
Shredded, simmered
What’s the Finishing Touch That Turns a Good Ramen Into a Restaurant-Quality One?
The finishing touch that elevates homemade ramen to restaurant-quality is the careful layering of garnishes and seasonings just before serving. A perfectly cooked ramen egg with a creamy, marinated yolk, a sprinkle of fresh green onions, a sheet of crisp nori, and a drizzle of aromatic oils like sesame or chili can transform your bowl from simple to spectacular. These final additions not only enhance the flavor and aroma but also add visual appeal and texture, creating a multi-sensory experience that rivals your favorite ramen shop.
Common Ramen Mistakes To Avoid
Overcooking the Noodles: Ramen noodles should be cooked until just tender and served immediately to maintain their signature chewy texture; overcooking leads to mushy, unappetizing noodles.
Using Bland Broth: The broth is the heart of ramen, so make sure it’s rich and flavorful—don’t rely solely on water or weak stock, and always taste and adjust your seasonings.
Skipping the Toppings: Toppings like soft-boiled eggs, green onions, nori, and bamboo shoots add essential flavor, texture, and visual appeal—don’t leave them out!
Assembling Too Early: Combine noodles, broth, and toppings just before serving to prevent sogginess and ensure each component retains its best texture.
Neglecting Balance: Pay attention to the balance of salty, savory, and umami flavors, as well as the ratio of noodles to broth and toppings, for a harmonious and satisfying bowl.
Conclusion
Making ramen at home is a rewarding experience that brings together creativity, comfort, and delicious flavors in every bowl. With the right balance of savory broth, chewy noodles, and vibrant toppings, you can craft a restaurant-quality meal right in your own kitchen. Whether you’re a first-time cook or a seasoned food enthusiast, following these simple steps and tips will help you avoid common mistakes and enjoy the full satisfaction of homemade ramen. So gather your ingredients, experiment with flavors, and savor the joy of creating your own perfect bowl of ramen!
Final Thoughts
Curious about how to make your next bowl of ramen both delicious and nourishing? Check out Dr. Kellyann’s best sellers, where you’ll find a range of bone broths like chicken, beef, and french onion to create the perfect base. For ramen lovers, the Ramen Beef Bone Broth is a must-try addition, and you can also enjoy chocolate and vanilla shakes from Dr. Kellyann’s collection. Give your ramen and wellness routine a boost with the trusted products from Dr. Kellyann’s.
Sources
https://san-j.com/blog/what-is-ramen/
https://www.healthline.com/nutrition/bone-broth
https://www.allrecipes.com/article/how-to-make-one-pot-pasta/
Blog
What To Eat When Sick: 5 Best Dishes
by Danny S.
on Sep 30 2025
Feeling sick can leave you drained, foggy, and unsure of what to put on your plate. The good news? Certain foods are not only gentle on your system but also packed with the nutrients your body craves during recovery. From soothing broths to easy-to-digest porridges, discover the top five dishes that bring comfort, hydration, and immune-boosting benefits when you need them most.
Why Does Food Matter So Much When You’re Sick?
Food plays a crucial role in recovery when you’re sick because it provides the energy and nutrients your body needs to fight infection, repair tissues, and maintain strength. The right foods can help soothe symptoms, keep you hydrated, and support your immune system, making it easier for your body to heal. Eating nourishing, easy-to-digest meals can also prevent further discomfort, such as nausea or digestive upset, while ensuring you get enough vitamins, minerals, and fluids to speed up recovery and restore your well-being.
What To Eat When Sick: 5 Best Dishes
1. Bone Broth
Bone broth is a time-honored remedy for illness, prized for its soothing warmth and rich nutritional profile. Simmered from bones, vegetables, and herbs, it delivers essential minerals, collagen, and amino acids that support immune function and gut health. Its gentle, hydrating nature makes it easy to sip even when your appetite is low, helping to keep you nourished and comforted during recovery.
2. Chicken Soup
Chicken soup is a classic comfort food for a reason. The combination of tender chicken, vegetables, and broth provides protein, vitamins, and hydration—all crucial for healing. The steam from hot soup can also help relieve congestion and soothe a sore throat, making it an ideal choice for colds and flu.
3. Oatmeal or Rice Porridge
Oatmeal and rice porridge are gentle on the stomach, making them perfect for those with digestive issues or low appetite. These soft, easily digestible grains provide slow-releasing energy and can be customized with simple toppings like bananas or honey for added nutrients. Their mild flavor and texture are especially comforting when you’re feeling unwell.
4. Steamed Vegetables
Steamed vegetables like carrots, zucchini, and sweet potatoes are packed with vitamins and antioxidants that support your immune system. Cooking vegetables until soft makes them easier to digest, while still delivering important nutrients. Pair them with a little olive oil or a sprinkle of salt for extra flavor and nourishment.
5. Herbal Teas
Herbal teas such as ginger, chamomile, or peppermint offer both hydration and symptom relief. Ginger tea can help ease nausea, chamomile promotes relaxation and better sleep, and peppermint can soothe headaches or digestive discomfort. Sipping warm tea throughout the day keeps you hydrated and provides gentle, natural support as your body heals.
Should You Eat Even If You Don’t Have Much Of An Appetite?
Yes, it’s important to try to eat even if your appetite is low when you’re sick, as your body still needs energy and nutrients to fight off illness and recover. While you may not feel hungry, eating small, frequent meals or snacks can help maintain your strength, prevent muscle loss, and support your immune system. Focus on gentle, easy-to-digest foods like broths, porridges, or smoothies, and prioritize hydration. Listening to your body is key, but making an effort to nourish yourself—even in small amounts—can make a significant difference in how quickly you regain your health.
Does Chicken Broth Provide More Than Just Warmth And Hydration?
Absolutely—chicken broth offers much more than simple warmth and hydration. It’s rich in essential nutrients like protein, amino acids, and minerals that help support immune function and tissue repair. The broth also contains gelatin and collagen, which can aid in gut health and soothe inflammation. Additionally, the steam from hot chicken broth can help clear nasal congestion and ease sore throats, making it a comforting and restorative choice when you’re feeling unwell.
What Makes Broth So Soothing For Colds And Flu?
Broth is especially soothing for colds and flu because its warmth helps ease congestion, soothe sore throats, and provide comfort when you’re feeling run down. The steam from hot broth can open nasal passages and make breathing easier, while the liquid itself keeps you hydrated—crucial for recovery. Bone broth is also gentle on the stomach and easy to digest, delivering essential nutrients and electrolytes without overwhelming your system. This combination of hydration, nourishment, and comforting warmth makes broth an ideal choice for supporting your body through illness.
Why Is Honey Often Suggested For Sore Throats Or Coughs?
Honey is often recommended for sore throats and coughs because it has natural soothing and antimicrobial properties that can help reduce irritation and discomfort. Its thick, smooth texture coats the throat, providing immediate relief from scratchiness and dryness. Additionally, honey can help suppress coughing, making it easier to rest and recover. Studies have shown that honey may be as effective as some over-the-counter cough remedies, making it a trusted, natural option for easing symptoms when you’re feeling under the weather.
Bone Broth vs Chicken Soup Whats Better When Sick
Feature
Bone Broth
Chicken Soup
Nutritional Value
High in minerals, collagen, and amino acids
Good source of protein, vitamins, and veggies
Digestibility
Very easy to digest, gentle on the stomach
Easy to digest, but may contain more solids
Hydration
Excellent for hydration
Excellent for hydration
Immune Support
Supports gut health and immune function
Provides immune-boosting nutrients
Comfort Factor
Warm, soothing, and calming
Hearty, comforting, and filling
Best For
Severe illness, digestive issues, low appetite
General sickness, colds, flu, more appetite
Preparation
Requires long simmering of bones
Quicker to prepare with chicken and veggies
Flavor
Rich, savory, and concentrated
Mild, balanced, and familiar
Common Mistakes To Avoid When Sick
Skipping Meals or Not Eating Enough: Even if your appetite is low, your body needs energy and nutrients to heal. Skipping meals can slow recovery and weaken your immune system.
Dehydration: Forgetting to drink enough fluids is a common mistake. Staying hydrated is essential for recovery, especially if you have a fever, diarrhea, or are sweating more than usual.
Choosing Sugary or Processed Foods: Foods high in sugar or artificial ingredients can increase inflammation and provide little nutritional value, making it harder for your body to recover.
Ignoring Food Safety: Eating foods that are undercooked or improperly stored can increase your risk of foodborne illness, which can be especially dangerous when your immune system is already compromised.
Overeating Heavy or Greasy Foods: Rich, fatty, or fried foods can be hard to digest and may worsen symptoms like nausea or stomach upset. Stick to lighter, easy-to-digest meals for faster recovery.
Conclusion
When you’re feeling sick, choosing the right foods can make a significant difference in your comfort and recovery. Nourishing options like bone broth, chicken soup, gentle porridges, steamed vegetables, and soothing herbal teas provide essential nutrients, hydration, and immune support while being easy on the stomach. Avoiding common mistakes—like skipping meals or reaching for processed foods—can further help your body heal. By focusing on simple, wholesome meals and listening to your body’s needs, you can support your recovery and get back to feeling your best sooner.
Final Thoughts
Wondering how to nourish your body and boost your recovery when you’re feeling under the weather? Explore Dr. Kellyann’s best sellers, where you’ll find comforting options like chicken, beef, and french onion bone broths designed to support your wellness from the inside out. For an extra boost, try adding Collagen Peptides to your daily routine, or treat yourself to the delicious chocolate and vanilla shakes from Dr. Kellyann’s collection. Take your self-care to the next level with the trusted products from Dr. Kellyann’s.
Sources
https://www.sjhsyr.org/newsroom/blog-articles/nutrition-mythbusters-feed-cold-starve-fever
https://www.gundersenhealth.org/health-wellness/recipes/its-okay-to-eat-when-youre-not-hungry
https://www.healthline.com/health/honey-for-sore-throat
Blog
Chicken or Beef Bone Broth When Sick: What’s Better?
by Danny S.
on Sep 05 2025
Whether you’re battling a stubborn cold, recovering from the flu, or simply feeling run down, the age-old remedy of sipping warm bone broth remains a trusted staple in many households. But when it comes to choosing between chicken and beef bone broth, the decision isn’t always clear-cut. Each offers unique benefits, from gentle digestibility to robust mineral content, making it essential to know which broth best matches your needs when you’re under the weather.
What Is Chicken Bone Broth?
Chicken bone broth is a nutrient-rich liquid made by simmering chicken bones—often with a mix of connective tissue, cartilage, and sometimes meat—alongside vegetables, herbs, and spices for several hours. This slow cooking process extracts valuable minerals, collagen, amino acids, and gelatin from the bones, resulting in a flavorful, nourishing broth. Traditionally used as both a culinary base and a healing remedy, chicken bone broth is prized for its light, easily digestible nature and its potential to support immune health, soothe the digestive tract, and provide gentle hydration when you’re feeling unwell.
What Is Beef Bone Broth?
Beef bone broth is a hearty, mineral-rich liquid created by simmering beef bones—often including marrow, joints, and connective tissue—along with vegetables, herbs, and spices for an extended period, typically 12 to 24 hours. This slow extraction process draws out a wealth of nutrients such as collagen, gelatin, amino acids, and essential minerals like calcium, magnesium, and phosphorus. The result is a robust, deeply flavored broth that is celebrated for its ability to support joint health, replenish minerals, and provide sustained nourishment, making it a popular choice for those seeking a more substantial and restorative remedy when feeling sick or run down.
Chicken or Beef Bone Broth When Sick: What’s Better?
Chicken Bone Broth: Best for Gentle Healing
Easier to Digest: Chicken bone broth is lighter and gentler on the stomach, making it ideal for those with nausea, digestive upset, or reduced appetite.
Soothes Sore Throats: Its mild flavor and warmth can help ease sore throats and provide comfort when you’re congested.
Quick Energy: The amino acids and electrolytes in chicken broth are quickly absorbed, offering fast hydration and energy during illness.
Traditional Remedy: Long used in home remedies for colds and flu, chicken broth is often recommended for children, the elderly, or anyone needing a gentle, nourishing option.
Beef Bone Broth: Best for Deep Nourishment
Richer in Minerals: Beef bone broth typically contains higher levels of minerals like calcium, magnesium, and phosphorus, which support recovery and overall health.
Supports Joint and Tissue Repair: The collagen and gelatin from beef bones are especially beneficial for joint health and tissue repair, which can be helpful during recovery.
More Satisfying: Its robust flavor and denser nutrient profile make beef broth a good choice for those with bigger appetites or needing more substantial nourishment.
Longer-Lasting Energy: The deeper, richer nutrients in beef broth can provide longer-lasting energy and satiety, supporting strength during prolonged illness.
How Does Beef Bone Broth Differ In Nutrients From Chicken Broth?
Beef bone broth and chicken bone broth differ notably in their nutrient profiles due to the types of bones and connective tissues used. Beef bone broth is generally richer in minerals such as calcium, magnesium, and phosphorus, thanks to the dense, marrow-filled beef bones. It also tends to have higher levels of collagen and gelatin, which support joint and tissue health. In contrast, chicken bone broth is typically lighter, with a higher concentration of easily digestible amino acids like glycine and proline, and it often contains more immune-supportive compounds extracted from the cartilage and skin. While both broths provide valuable nutrients, beef bone broth offers deeper mineral content and a heartier nutritional profile, whereas chicken bone broth excels in gentle, restorative nourishment and digestibility.
Does One Broth Hydrate Better Than The Other?
Both chicken and beef bone broths are excellent sources of hydration, especially when you’re sick, as they provide fluids along with electrolytes like sodium and potassium that help maintain fluid balance in the body. However, chicken bone broth is often considered slightly better for hydration because it is lighter, easier to sip in larger amounts, and typically contains a higher concentration of easily absorbed electrolytes. Its gentle nature makes it more appealing when you have a reduced appetite or sensitive stomach, allowing you to drink more and stay hydrated. While beef bone broth also hydrates well, its richer flavor and denser texture may make it less suitable for consuming in large quantities when you’re feeling unwell.
Are There Situations Where Mixing Or Alternating Both Makes Sense?
Yes, there are situations where mixing or alternating both chicken and beef bone broths can be especially beneficial. Combining the two allows you to enjoy the unique advantages of each: the gentle, easily digestible qualities of chicken broth and the mineral-rich, deeply nourishing properties of beef broth. Alternating between them can help prevent flavor fatigue, provide a broader spectrum of nutrients, and support different stages of recovery—using chicken broth for hydration and soothing comfort when symptoms are acute, and beef broth for deeper nourishment and strength as you regain your appetite. This balanced approach ensures you’re covering a wider range of nutritional needs and maximizing the healing potential of both broths during illness.
Why Chicken or Beef Bone Broth When Sick Is a Great Choice
Benefit
Chicken Bone Broth
Beef Bone Broth
Digestibility
Light and easy on the stomach
Richer, may be heavier for some
Hydration
Excellent for hydration, gentle to sip
Hydrating, but richer flavor
Amino Acids
High in glycine and proline
High in collagen and gelatin
Mineral Content
Moderate, supports immune function
Higher in calcium, magnesium, phosphorus
Immune Support
Traditionally used for colds and flu
Supports recovery and overall strength
Joint & Tissue Health
Supports gut and skin health
Excellent for joints and connective tissue
Flavor Profile
Mild, comforting, suitable for all ages
Deep, robust, satisfying
Best For
Acute illness, sensitive digestion
Recovery, rebuilding strength
Common Mistakes To Avoid When Taking Chicken or Beef Bone Broth When Sick
Choosing Store-Bought Broths With Additives: Many commercial broths contain preservatives, excess sodium, or artificial flavors that can undermine the health benefits; always opt for high-quality, minimally processed options or make your own at home.
Not Simmering Long Enough: Short cooking times may not extract the full range of nutrients, collagen, and minerals from the bones—aim for at least 8–24 hours of simmering for maximum benefit.
Skipping the Vinegar: Adding a splash of vinegar helps draw minerals and gelatin from the bones, enhancing the nutritional value of your broth.
Ignoring Portion Size: Drinking too much at once, especially beef broth, can overwhelm sensitive stomachs; start with small servings and increase gradually as tolerated.
Neglecting to Skim Fat and Impurities: Failing to skim off excess fat and foam during cooking can result in a greasy texture and less appealing flavor, making the broth harder to digest when you’re unwell.
Conclusion
Both chicken and beef bone broths offer powerful, natural support when you’re feeling under the weather, each bringing unique strengths to your recovery. Chicken bone broth shines for its gentle, easily digestible qualities and soothing hydration, making it ideal for acute illness or sensitive stomachs. Beef bone broth, on the other hand, provides deeper nourishment with its rich mineral content and robust flavor, supporting strength and tissue repair as you regain your health. Whether you choose one, alternate between both, or even mix them, incorporating bone broth into your routine can help you recover faster, stay hydrated, and nourish your body in a wholesome, time-honored way.
Final Thoughts
Curious about the best way to support your wellness and beauty while recovering from illness or boosting your immunity? Check out Dr. Kellyann’s best sellers for a range of keto-friendly chicken, beef, and french onion bone broths that nourish from within. For daily anti-aging support, try Collagen Peptides, or satisfy your cravings with chocolate and vanilla shakes from Dr. Kellyann’s collection. Make your self-care routine both delicious and effective with the trusted products from Dr. Kellyann’s.
Sources
https://steakschool.com/learn/everything-you-need-to-know-about-beef-bone-broth/
https://www.healthline.com/nutrition/bone-broth
https://thewell.northwell.edu/healthy-living-fitness/benefits-of-bone-broth
Blog
Are Sweet Potatoes Keto: Keto Carbs
by Danny S.
on Sep 01 2025
If you’re committed to keto, you know that every gram of carbohydrate counts—and that means scrutinizing even healthy foods like sweet potatoes. While these vibrant tubers are packed with vitamins and fiber, their carb count raises questions for anyone aiming to stay in ketosis. Here, we’ll explore whether sweet potatoes can fit into a keto plan, how they stack up against other low-carb veggies, and what delicious alternatives you can enjoy without compromising your goals.
What Are Sweet Potatoes?
Sweet potatoes are nutrient-dense root vegetables known for their naturally sweet flavor, vibrant orange flesh, and versatility in the kitchen. Unlike regular potatoes, sweet potatoes belong to the morning glory family and are rich in vitamins A and C, fiber, and antioxidants. They’re commonly enjoyed baked, roasted, mashed, or even spiralized, making them a staple in many healthy diets. However, their higher carbohydrate content sets them apart from other low-carb vegetables, which is an important consideration for those following a ketogenic lifestyle.
Why Are Sweet Potatoes Such a Popular Food in Healthy Diets?
Rich in Nutrients: Sweet potatoes are packed with essential vitamins and minerals, including vitamin A (as beta-carotene), vitamin C, potassium, and manganese, supporting overall health and immunity.
High in Fiber: Their significant fiber content promotes healthy digestion, helps regulate blood sugar, and contributes to a feeling of fullness, which can aid in weight management.
Antioxidant Powerhouse: Sweet potatoes contain powerful antioxidants that help combat oxidative stress and inflammation, supporting long-term wellness and disease prevention.
Versatile and Delicious: Their naturally sweet flavor and creamy texture make sweet potatoes easy to incorporate into a wide variety of dishes, from savory sides to healthy desserts.
Low Glycemic Index (Compared to Other Starches): Sweet potatoes have a lower glycemic index than many other starchy foods, meaning they cause a slower, steadier rise in blood sugar levels.
Are Sweet Potatoes Keto?
Sweet potatoes are generally not considered keto-friendly due to their high carbohydrate content, which can quickly exceed the daily carb limit required to stay in ketosis. While they offer valuable nutrients and fiber, a single medium sweet potato contains around 20 grams of net carbs—often more than the total daily allowance for strict keto dieters. For those aiming to maintain ketosis and maximize fat burning, it’s important to limit or avoid sweet potatoes and instead opt for lower-carb vegetables that better align with keto guidelines.
What Are Keto Carbs?
Vegetable
Net Carbs (per 100g)
Key Nutrients
Common Uses
Cauliflower
2g
Vitamin C, K, Folate
Rice, mash, pizza crust
Zucchini
2g
Vitamin C, Potassium
Noodles, stir-fries, bakes
Spinach
1g
Iron, Magnesium, Folate
Salads, sautés, smoothies
Broccoli
4g
Vitamin C, K, Fiber
Steamed, roasted, soups
Asparagus
2g
Vitamin K, Folate
Grilled, roasted, salads
Mushrooms
2g
B Vitamins, Selenium
Stir-fries, omelets, soups
Cabbage
3g
Vitamin C, K, Fiber
Slaws, stir-fries, wraps
Avocado
2g
Healthy fats, Potassium
Salads, guacamole, spreads
Green Beans
4g
Vitamin C, Fiber
Steamed, casseroles, sautés
Kale
3g
Vitamin A, C, K
Salads, chips, sautés
Net carbs = Total carbs minus fiber. All values are approximate. These vegetables are popular keto-friendly options due to their low net carb content and high nutritional value.
How Many Carbs Can You Typically Eat in a Day on Keto?
On a standard ketogenic diet, most people aim to consume between 20 to 50 grams of net carbs per day to maintain ketosis, the metabolic state where your body burns fat for fuel instead of carbohydrates. Net carbs are calculated by subtracting fiber from total carbohydrates, as fiber doesn’t significantly impact blood sugar or insulin levels. Staying within this carb range helps ensure your body remains in ketosis, maximizing fat burning and supporting the key benefits of the keto lifestyle, such as improved energy, mental clarity, and weight loss.
Does Cooking Method (Baked, Mashed, Fries) Change the Carb Count?
The cooking method—whether baked, mashed, or made into fries—does not significantly change the total carbohydrate content of sweet potatoes, as the carbs are inherent to the vegetable itself. However, preparation can affect portion size and added ingredients, which may increase the overall carb count. For example, mashed sweet potatoes might include milk or sugar, and fries are often coated in flour or fried in oil, both of which can add extra carbs. To accurately track your carb intake on keto, it’s important to consider both the base sweet potato and any additional ingredients used in the recipe.
Can You Eat Sweet Potatoes in Moderation on Keto?
While sweet potatoes are high in carbohydrates and not typically considered keto-friendly, some people may be able to enjoy small portions in moderation, depending on their individual carb tolerance and daily limits. If you choose to include sweet potatoes, it’s crucial to carefully measure your serving size and track your total net carbs to avoid exceeding the threshold that could disrupt ketosis. For most strict keto followers, even a small serving can use up a significant portion of the daily carb allowance, so it’s generally recommended to opt for lower-carb alternatives to stay comfortably within keto guidelines.
What Low-Carb Vegetables Can Replace Sweet Potatoes in Recipes?
Several low-carb vegetables can effectively replace sweet potatoes in recipes, offering similar textures and flavors with far fewer carbs. Cauliflower is a popular choice for mashing or roasting, while turnips and rutabaga provide a slightly sweet, hearty bite perfect for fries or casseroles. Pumpkin and celeriac (celery root) work well in purees and soups, delivering a creamy consistency and subtle sweetness. Zucchini and kohlrabi are versatile options for baking, roasting, or even making fries, and spaghetti squash serves as a satisfying, stringy substitute in casseroles or as a pasta alternative. These swaps allow you to enjoy comforting, satisfying dishes while keeping your carb intake keto-friendly.
Common Mistakes To Avoid When Taking Carbs on Keto
Underestimating Net Carbs: Many people forget to subtract fiber and sugar alcohols from total carbs, or miscalculate serving sizes, leading to accidental carb overconsumption and potential loss of ketosis.
Ignoring Hidden Carbs: Processed foods, sauces, dressings, and even some supplements can contain hidden sugars and starches that quickly add up, making it essential to read labels carefully.
Overeating “Keto-Friendly” Foods: Foods labeled as keto-friendly, like certain bars or snacks, can still contain enough carbs to push you over your daily limit if not portioned mindfully.
Not Tracking Vegetables Accurately: While non-starchy vegetables are encouraged, it’s easy to overlook their carb content, especially when eating large salads or cooked veggies in bulk.
Neglecting to Adjust for Activity Level: Failing to account for increased carb needs during intense exercise or physical activity can lead to fatigue or stalled progress, so it’s important to tailor your carb intake to your lifestyle.
Conclusion
While sweet potatoes are celebrated for their nutritional benefits, their high carbohydrate content makes them a challenging fit for most ketogenic diets. For those committed to staying in ketosis, it’s essential to monitor carb intake closely and opt for lower-carb vegetable alternatives that deliver similar satisfaction without jeopardizing your progress. By understanding the role of net carbs, making smart swaps, and avoiding common pitfalls, you can enjoy a diverse, flavorful keto lifestyle while confidently achieving your health and weight loss goals.
Final Thoughts
Looking for keto-friendly ways to boost your beauty from within and support your overall wellness? Discover the variety at Dr. Kellyann’s best sellers, where you’ll find nourishing chicken, beef, and french onion bone broths for gut and skin health. For a daily dose of anti-aging support, try Collagen Peptides, or treat yourself to chocolate and vanilla shakes from Dr. Kellyann’s collection. Make your wellness routine both delicious and effective with the premium options from Dr. Kellyann’s.
Sources
https://nutritionsource.hsph.harvard.edu/food-features/sweet-potatoes/
https://www.dietdoctor.com/low-carb/keto/carbohydrates
https://www.everydayhealth.com/diabetes/study-links-fries-with-diabetes/
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How To Restore Gut Health After Alcohol: Step-by-Step
by Danny S.
on Aug 10 2025
Enjoying a few drinks with friends can be fun, but the aftermath often leaves your gut feeling less than optimal. Alcohol’s impact on digestion, immunity, and overall well-being is well documented, yet recovery doesn’t have to be complicated. In this article, you’ll discover a step-by-step approach to restoring gut health after alcohol, featuring easy-to-follow tips on nutrition, hydration, and lifestyle changes. Whether you’re seeking quick relief or aiming for long-term wellness, these strategies will help you reclaim your energy and support your body’s natural resilience.
Why Does Alcohol Disrupt Digestion?
Alcohol disrupts digestion by irritating the lining of the stomach and intestines, which can lead to inflammation and increased acid production. This irritation weakens the protective mucous barrier, making the gut more susceptible to damage and discomfort. Alcohol also interferes with the balance of beneficial gut bacteria, slowing down the digestive process and impairing nutrient absorption. As a result, you may experience symptoms like bloating, indigestion, and irregular bowel movements after drinking. Over time, repeated alcohol consumption can further compromise gut health, affecting everything from immunity to mood and energy levels.
What Happens to Your Gut When You Drink Alcohol?
Disrupts Gut Microbiome Balance: Alcohol reduces the number of beneficial bacteria and allows harmful bacteria to thrive, leading to an imbalance in your gut microbiome.
Damages the Gut Lining: Drinking alcohol can weaken and inflame the protective lining of your intestines, making it easier for toxins and bacteria to pass into your bloodstream.
Increases Inflammation: Alcohol triggers inflammation throughout the digestive tract, which can cause discomfort, bloating, and long-term digestive issues.
Impairs Nutrient Absorption: By damaging the gut lining and altering digestive enzyme production, alcohol makes it harder for your body to absorb essential vitamins and minerals.
Slows Down Digestion: Alcohol relaxes the muscles of the digestive tract, slowing down the movement of food and leading to symptoms like indigestion and constipation.
How To Restore Gut Health After Alcohol: Step-by-Step
Hydrate Generously
Start by replenishing your body with plenty of water. Alcohol is dehydrating, which can slow digestion and worsen gut discomfort. Aim to drink water throughout the day, and consider adding electrolytes or coconut water to help restore your body’s natural balance. Proper hydration supports the gut lining and helps flush out toxins more efficiently.
Eat Probiotic-Rich Foods
Support your gut microbiome by incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, or miso into your meals. These foods introduce beneficial bacteria that help rebalance your gut flora, improve digestion, and reduce inflammation caused by alcohol. Consistent intake of probiotics can accelerate your gut’s recovery and boost overall immunity.
Soothe with Bone Broth
Bone broth is a powerful ally for gut healing after alcohol consumption. Rich in collagen, amino acids, and minerals, bone broth helps repair the gut lining, reduce inflammation, and support healthy digestion. Sip on warm bone broth as a comforting, nourishing way to soothe your digestive system and promote faster recovery.
Focus on Fiber
Eating fiber-rich foods such as fruits, vegetables, whole grains, and legumes helps restore regularity and feeds the beneficial bacteria in your gut. Fiber acts as a prebiotic, providing fuel for probiotics to thrive. Gradually increase your fiber intake to avoid further irritation and help your digestive system return to normal function.
Rest and Reduce Stress
Give your gut time to heal by prioritizing rest and managing stress. High stress levels can further disrupt gut health and slow recovery. Practice relaxation techniques like deep breathing, meditation, or gentle movement to support your body’s natural healing processes and restore balance to your digestive system.
What Should You Do Immediately After Drinking to Support Gut Health?
Immediately after drinking, prioritize hydration by drinking plenty of water to help flush out toxins and counteract alcohol’s dehydrating effects. Choose a light, nourishing snack such as a banana, yogurt, or a handful of nuts to provide your gut with gentle, easily digestible nutrients. If possible, include probiotic-rich foods or supplements to support your gut microbiome, and avoid heavy, greasy meals that can further stress your digestive system. Rest is also important—give your body time to recover and avoid additional alcohol or irritants. These simple steps can help minimize discomfort and set the stage for faster gut recovery.
How Long Does It Take to Restore Gut Health After Alcohol?
The time it takes to restore gut health after drinking alcohol varies depending on factors like the amount consumed, your overall health, and how consistently you follow gut-healing habits. For most people, mild gut disruptions can begin to improve within a few days of hydration, eating nourishing foods, and supporting the microbiome with probiotics and fiber. However, if you’ve been drinking heavily or frequently, it may take several weeks for your gut lining and microbiome to fully recover. Staying consistent with healthy habits—like avoiding further alcohol, managing stress, and prioritizing sleep—will accelerate the healing process and help you regain optimal digestive health.
Food Choices That Help Heal the Gut
Food
How It Helps the Gut
Example Ways to Enjoy
Bone Broth
Rich in collagen and amino acids that repair gut lining
Sip warm, use as soup base
Yogurt & Kefir
High in probiotics to restore healthy gut bacteria
Eat plain, add to smoothies
Sauerkraut & Kimchi
Fermented foods that boost beneficial bacteria
Add to salads, sandwiches, bowls
Bananas
Gentle on digestion and provide prebiotic fiber
Eat as a snack, add to oatmeal
Oats
High in soluble fiber to feed good gut bacteria
Cook as oatmeal, add to baked goods
Leafy Greens
Packed with antioxidants and fiber for gut healing
Use in salads, smoothies, sautés
Ginger
Reduces inflammation and soothes the digestive tract
Brew as tea, add to stir-fries
Berries
Rich in polyphenols and fiber to support gut health
Eat fresh, add to yogurt or cereal
Salmon & Fatty Fish
Provide omega-3s that reduce gut inflammation
Grill, bake, or add to salads
Lentils & Beans
Offer plant-based protein and prebiotic fiber
Use in soups, stews, or salads
What Role Do Electrolytes and Minerals Play in Recovery?
Electrolytes and minerals are essential for restoring balance and supporting recovery after drinking alcohol, as they help regulate hydration, nerve function, and muscle activity. Alcohol acts as a diuretic, causing your body to lose important electrolytes like sodium, potassium, and magnesium through increased urination. This loss can lead to dehydration, fatigue, and muscle cramps, making it harder for your body—and your gut—to recover. Replenishing these nutrients through electrolyte-rich drinks, coconut water, or mineral-rich foods helps restore fluid balance, supports healthy digestion, and accelerates your overall recovery process.
Can Fiber-Rich Foods Help Feed Healthy Gut Bacteria?
Yes, fiber-rich foods play a crucial role in feeding healthy gut bacteria and supporting overall digestive health. Dietary fiber, especially prebiotic fiber found in foods like oats, bananas, lentils, and leafy greens, serves as fuel for beneficial bacteria in your gut. As these bacteria break down fiber, they produce short-chain fatty acids that help maintain the integrity of the gut lining, reduce inflammation, and support immune function. Including a variety of fiber-rich foods in your diet after drinking alcohol can accelerate the restoration of your gut microbiome, improve digestion, and promote long-term gut resilience.
What Foods Should You Avoid the Day After Drinking?
Greasy or Fried Foods: These can be hard to digest and may worsen bloating, indigestion, and discomfort after drinking.
Spicy Foods: Spices can irritate the stomach lining, which is already sensitive from alcohol, leading to increased inflammation and digestive upset.
Sugary Snacks and Sweets: High sugar intake can further disrupt your gut microbiome and cause blood sugar spikes, making recovery harder.
Processed Foods: Foods high in additives, preservatives, and artificial ingredients can stress your digestive system and slow down gut healing.
Caffeinated Beverages: Excess caffeine can dehydrate you further and irritate your stomach, compounding the effects of alcohol on your gut.
What Makes Bone Broth a Powerful Tool for Gut Recovery?
Bone broth is a powerful tool for gut recovery because it is rich in collagen, gelatin, and amino acids that help repair and strengthen the gut lining. These nutrients support the regeneration of intestinal cells, reduce inflammation, and promote a healthy environment for beneficial gut bacteria to thrive. Bone broth also provides essential minerals like calcium, magnesium, and phosphorus, which aid in hydration and overall digestive function. Its soothing, easy-to-digest nature makes it ideal for calming an irritated digestive tract, accelerating healing, and restoring balance after alcohol consumption.
Is Bone Broth Better Than Sports Drinks or Processed Recovery Snacks?
Yes, bone broth is generally better than sports drinks or processed recovery snacks for gut recovery after alcohol consumption. Unlike many sports drinks and processed snacks, which often contain added sugars, artificial flavors, and preservatives that can further irritate the gut, bone broth offers a natural source of hydration along with essential nutrients. It is packed with collagen, amino acids, and minerals that actively support gut healing, reduce inflammation, and help restore the gut lining. Bone broth is also gentle on digestion and free from unnecessary additives, making it a superior choice for those seeking to nourish and repair their digestive system after drinking.
Common Mistakes To Avoid When Restoring Gut Health After Alcohol
Skipping Hydration: Not drinking enough water after alcohol consumption can prolong dehydration and slow down the gut’s recovery process.
Relying on Processed Foods: Turning to processed snacks or fast food for convenience can introduce additives and unhealthy fats that further disrupt gut health.
Ignoring Probiotics and Fiber: Failing to include probiotic-rich foods and dietary fiber in your diet can delay the restoration of a healthy gut microbiome.
Overusing Painkillers: Taking excessive painkillers like ibuprofen or aspirin can irritate the stomach lining and worsen digestive discomfort.
Resuming Alcohol Too Soon: Drinking again before your gut has fully recovered can compound damage and make it harder for your digestive system to heal.
Conclusion
Restoring gut health after alcohol is entirely possible with mindful choices and consistent habits. By prioritizing hydration, nourishing your body with gut-friendly foods like bone broth and probiotics, and avoiding common pitfalls such as processed foods and overuse of painkillers, you can accelerate your recovery and support long-term digestive wellness. Remember, your gut plays a vital role in your overall health, influencing everything from immunity to energy levels. With each positive step, you empower your body to heal, thrive, and enjoy life’s moments with greater vitality and resilience.
Final Thoughts
Looking for a delicious way to restore your gut health after a night out? Discover Dr. Kellyann’s best sellers, featuring nourishing options like chicken bone broth, beef bone broth, and french onion bone broth to help you bounce back and feel your best. For a unique flavor, try the Greek Lemon Chicken Bone Broth and give your gut a nourishing upgrade. Explore more Keto-friendly, gut-supportive choices at Dr. Kellyann’s.
Sources
https://healthtalk.unchealthcare.org/6-ways-alcohol-can-damage-your-gut/
https://www.floridarehab.com/alcohol/long-term-effects-of-alcohol-on-the-stomach/
https://www.uhc.com/news-articles/healthy-living/how-to-boost-gut-health
Blog
Is Hummus Keto: Low-Carb Dips and Spreads
by Danny S.
on Aug 05 2025
As Keto continues to gain popularity, many health-conscious eaters are rethinking their favorite snacks—including hummus. While this chickpea-based spread is often praised for its wholesome ingredients, its carb count can be a sticking point for those keeping a close eye on macros. Here, we’ll dive into the facts about hummus and Keto, helping you decide if it deserves a spot in your meal plan and sharing creative, low-carb alternatives to keep your snacking both satisfying and on track.
What Is Hummus Made Of?
Hummus is traditionally made from a blend of cooked chickpeas, tahini (a paste made from sesame seeds), olive oil, fresh lemon juice, garlic, and salt. These simple ingredients are combined to create a smooth, creamy dip with a rich, nutty flavor and a hint of tanginess from the lemon. Some variations may include spices like cumin or paprika, or garnishes such as chopped parsley or a drizzle of olive oil, but the core recipe remains centered around chickpeas and tahini, giving hummus its distinctive taste and texture.
What Makes Hummus Such a Popular Dip?
Creamy Texture: Hummus offers a smooth, velvety consistency that makes it perfect for dipping and spreading.
Rich, Savory Flavor: The combination of chickpeas, tahini, olive oil, and garlic creates a deliciously bold and satisfying taste.
Nutrient-Dense Ingredients: Packed with plant-based protein, fiber, and healthy fats, hummus is both nourishing and filling.
Versatility: Hummus pairs well with a wide variety of foods, from fresh vegetables and crackers to sandwiches and wraps.
Dietary Inclusivity: Naturally vegan and gluten-free, hummus appeals to people with diverse dietary needs and preferences.
Is Hummus Keto?
Hummus is not typically considered Keto-friendly because its main ingredient, chickpeas, contains a moderate amount of carbohydrates that can quickly add up and push you over your daily carb limit on a strict Keto diet. While a small serving of hummus may fit into a more flexible low-carb plan, most traditional recipes provide around 4–6 grams of net carbs per two-tablespoon serving, which can make it challenging to enjoy in larger quantities without impacting ketosis. For those committed to staying in ketosis, it’s important to monitor portion sizes carefully or explore lower-carb alternatives made with ingredients like cauliflower or zucchini.
Low-Carb Dips and Spreads
Cauliflower Hummus
Cauliflower hummus is a popular low-carb alternative that swaps chickpeas for steamed cauliflower, dramatically reducing the carb content while maintaining a creamy, satisfying texture. Blended with tahini, olive oil, lemon juice, and garlic, this dip delivers the familiar flavors of traditional hummus with a fraction of the carbs. It’s perfect for pairing with fresh veggies or as a spread for Keto-friendly wraps and sandwiches.
Guacamole
Guacamole is naturally low in carbs and packed with healthy fats, making it a staple for anyone following a Keto or low-carb lifestyle. Made from ripe avocados, lime juice, cilantro, and seasonings, guacamole offers a rich, creamy dip that’s both nutritious and delicious. Enjoy it with sliced cucumbers, bell peppers, or as a topping for grilled meats and salads.
Greek Yogurt Dips
Greek yogurt dips, such as tzatziki or herbed yogurt spreads, provide a tangy, protein-rich option for low-carb snacking. By using full-fat Greek yogurt as a base and adding ingredients like cucumber, garlic, dill, or chives, you can create a refreshing dip that’s light on carbs but big on flavor. These dips are ideal for dipping raw vegetables or using as a sauce for grilled chicken or fish.
Baba Ganoush
Baba ganoush is a smoky, creamy dip made from roasted eggplant, tahini, olive oil, and lemon juice. With fewer carbs than traditional hummus, baba ganoush is a flavorful way to add variety to your low-carb snack lineup. Its robust taste pairs well with crunchy vegetables or Keto-friendly crackers, making it a satisfying choice for those seeking new flavors.
How Many Carbs Are in Traditional Hummus?
Traditional hummus contains about 4 to 6 grams of net carbs per two-tablespoon serving, primarily due to its main ingredient, chickpeas, which are naturally higher in carbohydrates. While this amount may seem modest, the carbs can add up quickly if you enjoy hummus in larger portions, making it challenging for those on a strict Keto diet to stay within their daily carb limits. For anyone tracking macros closely, it’s important to measure servings carefully and consider how hummus fits into your overall carb allowance for the day.
Can You Eat Small Amounts of Hummus on Keto?
Yes, you can eat small amounts of hummus on Keto, but portion control is essential due to its carb content. A typical two-tablespoon serving of traditional hummus contains about 4 to 6 grams of net carbs, which can fit into a daily Keto carb limit if you plan carefully. Enjoying hummus in moderation—paired with low-carb vegetables like celery, cucumber, or bell peppers—allows you to satisfy cravings without jeopardizing ketosis. Always track your servings and consider your total daily carb intake to ensure hummus fits comfortably within your Keto goals.
Which Foods Can You Pair With Hummus to Keep It Low-Carb?
Food
Why It’s Low-Carb
How to Enjoy With Hummus
Celery Sticks
Very low in carbs and high in fiber
Dip directly for a crisp, fresh bite
Cucumber Slices
Refreshing, hydrating, and low in carbs
Scoop hummus for a cool crunch
Bell Pepper Strips
Naturally sweet, colorful, and low-carb
Use as dippers for added flavor
Zucchini Rounds
Mild taste and minimal carbs
Top with hummus for mini bites
Radish Slices
Crunchy, peppery, and low in net carbs
Pair for a zesty, satisfying snack
Broccoli Florets
High in fiber and low in carbs
Dip for a nutrient-packed combo
Cauliflower Florets
Low-carb and neutral in flavor
Use as sturdy hummus scoops
Cherry Tomatoes
Lower in carbs than many fruits
Enjoy in moderation with hummus
Common Keto Dips and Spreads Mistakes To Avoid
Overlooking Hidden Carbs: Many store-bought dips and spreads contain added sugars or starchy fillers that can quickly increase your carb intake without you realizing it.
Ignoring Serving Sizes: It’s easy to underestimate how much you’re eating, but even Keto-friendly dips can add up if you don’t measure your portions.
Choosing the Wrong Dippers: Pairing dips with high-carb foods like pita chips or crackers can sabotage your low-carb efforts, so always opt for non-starchy vegetables or Keto-approved alternatives.
Not Checking Ingredient Labels: Failing to read labels can lead to consuming unwanted ingredients like vegetable oils, preservatives, or artificial flavors that aren’t ideal for a clean Keto diet.
Relying Only on Store-Bought Options: Homemade dips and spreads give you full control over ingredients and macros, while store-bought versions may contain hidden carbs and unhealthy additives.
Conclusion
Hummus remains a beloved dip for its flavor and versatility, but its carb content means it’s not always the best fit for a strict Keto diet. By understanding portion sizes and choosing low-carb dippers, you can still enjoy small amounts of traditional hummus without compromising your goals. For those seeking more flexibility, there are plenty of delicious, Keto-friendly alternatives like cauliflower hummus, guacamole, and Greek yogurt dips that deliver both taste and nutrition. With mindful choices and a little creativity, you can keep your snacks exciting, satisfying, and perfectly aligned with your low-carb lifestyle.
Final Thoughts
Wondering how to boost your Keto or Paleo diet with even more flavor and nutrition? Check out Dr. Kellyann’s best sellers for delicious options like chicken bone broth, beef bone broth, and french onion bone broth, all crafted to support gut health and vitality. Looking for a new twist? Try the zesty Greek Lemon Chicken Bone Broth for a nourishing upgrade. Visit Dr. Kellyann’s to discover more ways to fuel your wellness journey with wholesome, Keto-friendly choices.
Sources
https://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/
https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=16057-1
https://www.nutritionix.com/i/o-organics/traditional-hummus/56c146aacd96166e6c52ba93
Blog
Paleo vs Keto: What’s The Difference?
by Danny S.
on Aug 01 2025
If you’ve ever wondered whether Paleo or Keto is the right path to a healthier you, you’re not alone. These two diets have captured the attention of health enthusiasts, gym-goers, and anyone seeking better nutrition. While they share a focus on whole foods and cutting out processed ingredients, their approaches to carbs, fats, and proteins set them apart. Let’s break down what makes each diet unique, so you can confidently choose the one that aligns with your goals.
What Is Paleo?
The Paleo diet, often called the “caveman diet,” is based on the idea of eating foods that our ancient ancestors would have hunted or gathered during the Paleolithic era. This means focusing on whole, unprocessed foods like meats, fish, eggs, fresh fruits, vegetables, nuts, and seeds, while avoiding grains, legumes, dairy, refined sugar, and most processed foods. The goal is to nourish the body with nutrient-dense foods that support natural energy, stable blood sugar, and overall wellness, all while steering clear of modern ingredients that may contribute to inflammation or digestive issues.
What Is Keto?
The Keto, or ketogenic, diet is a high-fat, very low-carbohydrate eating plan designed to shift your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbs. By drastically reducing carbohydrate intake—usually to around 20–50 grams per day—and increasing healthy fats and moderate protein, the Keto diet encourages the body to produce ketones, which provide a steady source of energy. This approach is popular for its potential to accelerate fat loss, stabilize blood sugar, and enhance mental clarity, making it a favorite among those seeking efficient weight management and sustained energy.
Paleo vs Keto: What’s The Difference?
Core Philosophy
Paleo: Focuses on eating like our Paleolithic ancestors by choosing whole, unprocessed foods and avoiding anything that wouldn’t have been available to early humans.
Keto: Centers on achieving and maintaining ketosis by drastically reducing carbs and increasing fat intake, regardless of whether foods are “ancient” or modern.
Allowed Foods
Paleo: Emphasizes meats, fish, eggs, vegetables, fruits, nuts, and seeds. Excludes grains, legumes, dairy, refined sugar, and processed foods.
Keto: Prioritizes high-fat foods like oils, butter, fatty meats, cheese, and low-carb vegetables. Severely limits carbs, including most fruits, grains, and starchy vegetables.
Carbohydrate Approach
Paleo: Allows moderate carbs from fruits and vegetables, as long as they’re whole and unprocessed.
Keto: Strictly limits carbs (usually 20–50 grams per day) to maintain ketosis, often excluding even some fruits and higher-carb vegetables.
Dairy and Legumes
Paleo: Excludes all dairy and legumes, considering them “non-ancestral” foods.
Keto: Allows dairy (especially high-fat options) and some legumes, as long as they fit within daily carb limits.
Primary Goal
Paleo: Aims for overall health, improved digestion, and reduced inflammation by mimicking ancestral eating patterns.
Keto: Focuses on rapid fat burning, stable blood sugar, and mental clarity through metabolic adaptation.
Flexibility
Paleo: More flexible with carb intake but stricter about food sources.
Keto: More flexible with food sources (including some processed foods) but extremely strict about carb intake.
Which Diet Is Easier To Transition To?
Transitioning to Paleo is often considered easier for most people because it allows a wider variety of whole foods, including fruits and starchy vegetables, which can help satisfy cravings and provide steady energy. Paleo’s focus on eliminating processed foods and common allergens like grains and dairy can feel restrictive at first, but it doesn’t require strict macronutrient tracking or counting carbs. In contrast, Keto demands a significant reduction in carbohydrate intake and careful monitoring of fat and protein, which can be challenging for beginners and may lead to symptoms like “keto flu” during the initial adjustment. Ultimately, the ease of transition depends on your current eating habits and how comfortable you are with dietary changes.
Which Diet Is Easier To Maintain Long-Term?
For many people, the Paleo diet is easier to maintain long-term because it offers more flexibility with food choices and doesn’t require constant tracking of macronutrients. By allowing a broader range of whole foods, including fruits and starchy vegetables, Paleo can feel less restrictive and more sustainable as a lifestyle rather than a temporary diet. In contrast, Keto’s strict carbohydrate limits and emphasis on high fat intake can make social situations, dining out, and meal planning more challenging over time. While both diets require commitment, Paleo’s focus on natural, unprocessed foods tends to be more adaptable for everyday living and long-term success.
Paleo vs Keto Foods
Food Group
Paleo Diet
Keto Diet
Meat & Fish
Allowed (focus on grass-fed, wild)
Allowed (focus on fatty cuts)
Eggs
Allowed
Allowed
Vegetables
Allowed (all except legumes)
Allowed (mostly low-carb, non-starchy)
Fruits
Allowed (in moderation)
Limited (mostly berries, in moderation)
Nuts & Seeds
Allowed
Allowed (in moderation)
Dairy
Not allowed
Allowed (prefer high-fat, low-carb)
Grains
Not allowed
Not allowed
Legumes
Not allowed
Limited (some, if low in carbs)
Oils & Fats
Allowed (natural oils, avocado, etc.)
Allowed (emphasis on healthy fats)
Bone Broth
Allowed
Allowed
Processed Foods
Not allowed
Not allowed
Sweeteners
Natural only (honey, maple syrup)
Allowed (low-carb, like stevia, erythritol)
This table highlights the main similarities and differences in food choices between Paleo and Keto diets.
What Are The Main Challenges Between The Two Diets?
Both Paleo and Keto diets come with unique challenges that can impact long-term success. Paleo can feel restrictive due to the elimination of grains, dairy, and legumes, making it difficult to navigate social events or find convenient meal options. Keto, on the other hand, requires strict carbohydrate tracking and a high intake of fats, which can be hard to sustain and may lead to initial side effects like fatigue or “keto flu.” Additionally, both diets demand careful meal planning and label reading to avoid hidden ingredients, and each can present hurdles when dining out or traveling. Ultimately, the main challenges stem from the need for consistent commitment, adaptability, and a willingness to adjust your lifestyle to fit the chosen diet.
How Do You Decide Between Paleo And Keto?
Deciding between Paleo and Keto comes down to your personal health goals, lifestyle preferences, and how your body responds to different foods. If you’re looking for a flexible approach that emphasizes whole, unprocessed foods without strict macronutrient tracking, Paleo may be the better fit—especially if you enjoy fruits and starchy vegetables. On the other hand, if your primary goal is rapid fat loss, blood sugar control, or mental clarity, and you’re comfortable with a high-fat, low-carb regimen, Keto could be more effective. Consider your daily routine, social life, and willingness to adapt to dietary restrictions, and don’t hesitate to consult with a healthcare professional to ensure your choice supports your long-term well-being.
Common Mistakes To Avoid in Paleo and Keto
Not Planning Meals Ahead: Failing to plan can lead to grabbing convenient, non-compliant foods or missing essential nutrients, making it harder to stick to either diet.
Overeating “Allowed” Foods: Just because certain foods are permitted doesn’t mean they should be eaten in unlimited quantities; portion control is still important for both diets.
Ignoring Nutrient Balance: Focusing too much on protein or fat while neglecting vegetables and micronutrients can result in deficiencies and reduced overall health.
Relying on Processed “Diet” Products: Many packaged foods labeled as “Paleo” or “Keto” are still highly processed and can undermine the benefits of a whole-foods approach.
Not Listening to Your Body: Ignoring signs of fatigue, digestive issues, or other health concerns can lead to burnout or nutrient imbalances—adjust your diet as needed for your unique needs.
Conclusion
Choosing between Paleo and Keto ultimately depends on your individual goals, preferences, and how your body feels on each diet. Both approaches emphasize whole, nutrient-dense foods and can support weight loss, improved energy, and better overall health when followed mindfully. Paleo offers more flexibility with natural carbs and a focus on ancestral eating, while Keto provides a structured path to fat burning and blood sugar control through strict carb restriction. By understanding the core differences and considering your lifestyle, you can confidently select the diet that aligns best with your needs—and set yourself up for lasting success on your health journey.
Final Thoughts
Looking for a simple way to complement your Paleo or Keto diet with added nutrition and flavor? Dive into Dr. Kellyann’s best sellers and explore options like chicken bone broth, beef bone broth, and french onion bone broth crafted to support gut health and overall vitality. Want to try something new? The Greek Lemon Chicken Bone Broth offers a zesty, nourishing twist. Visit Dr. Kellyann’s to discover more delicious ways to fuel your wellness journey.
Sources
https://www.bannerhealth.com/healthcareblog/teach-me/paleo-diet
https://my.clevelandclinic.org/health/articles/24003-ketosis
https://www.wholefoodsmarket.com/special-diets/paleo/what-is-paleo
Blog
How To Make Chicken Bone Broth: Step-by-Step
by Danny S.
on Jul 29 2025
If you’re searching for a wholesome, budget-friendly way to elevate your meals and support your health, look no further than homemade chicken bone broth. This time-honored recipe transforms humble kitchen scraps into a golden, collagen-rich elixir prized by chefs, athletes, and wellness seekers alike. Discover how easy it is to create your own deeply flavorful broth, packed with nutrients and free from preservatives, right in your own kitchen.
What Is Chicken Bone Broth?
Chicken bone broth is a nutrient-rich liquid made by simmering chicken bones, often with vegetables, herbs, and spices, for an extended period of time. This slow cooking process extracts valuable minerals, collagen, amino acids, and gelatin from the bones and connective tissues, resulting in a flavorful and nourishing broth. Unlike regular chicken stock, bone broth is typically simmered for much longer—often 12 to 24 hours—to maximize its health benefits and depth of flavor. The result is a versatile, golden-hued broth that can be sipped on its own or used as a base for soups, sauces, and a variety of recipes.
Why Has Chicken Bone Broth Become So Popular?
Nutritional Benefits: Chicken bone broth is packed with collagen, amino acids, and minerals that support gut health, joint function, and overall wellness, making it a favorite among health-conscious individuals.
Digestive and Immune Support: The gelatin and nutrients in bone broth are believed to soothe the digestive tract and strengthen the immune system, attracting those seeking natural remedies.
Clean Eating and Transparency: Unlike many store-bought broths that contain additives and preservatives, homemade bone broth offers a pure, whole-food option for those committed to clean eating.
Culinary Versatility: Its rich flavor and nourishing qualities make bone broth a versatile ingredient for soups, stews, sauces, and even as a warming beverage.
Ancestral and Traditional Appeal: Many people are drawn to bone broth for its roots in traditional cooking and ancestral diets, valuing the practice of using every part of the animal and minimizing food waste.
How To Make Chicken Bone Broth: Step-by-Step
Gather Your Ingredients
Start by collecting chicken bones—these can be from a roasted chicken, raw carcasses, or even leftover wings and drumsticks. For added flavor and nutrients, include onion, carrots, celery, garlic, and a splash of apple cider vinegar, which helps extract minerals from the bones. Fresh herbs like parsley, thyme, and bay leaves are optional but recommended for depth of flavor.
Prepare the Bones and Vegetables
If using raw bones, you can roast them in the oven at 400°F (200°C) for about 30 minutes to enhance the broth’s richness. Place the bones and vegetables in a large stockpot, slow cooker, or Instant Pot. Add enough cold water to cover everything by a couple of inches.
Add Vinegar and Seasonings
Pour in one to two tablespoons of apple cider vinegar, which helps draw out nutrients from the bones. Add a pinch of salt and your chosen herbs and spices. Avoid over-salting, as you can adjust seasoning later.
Simmer Slowly
Bring the pot to a gentle boil, then immediately reduce the heat to a low simmer. Skim off any foam or impurities that rise to the surface during the first hour. Let the broth simmer uncovered or partially covered for at least 12 hours and up to 24 hours for maximum flavor and nutrition. In a slow cooker, set it on low; in an Instant Pot, use the “Soup/Broth” setting for 2–4 hours.
Strain and Cool
Once the broth is deeply golden and fragrant, carefully strain out the bones and vegetables using a fine-mesh sieve or cheesecloth. Discard the solids. Allow the broth to cool slightly, then transfer it to jars or containers.
Store and Use
Refrigerate the broth for up to five days or freeze it for several months. Once chilled, any fat will rise to the top and can be skimmed off or stirred back in, depending on your preference. Use your homemade chicken bone broth as a nourishing drink, or as a flavorful base for soups, stews, grains, and sauces.
Should You Roast the Bones First for Extra Flavor?
Roasting the bones before making chicken bone broth is an optional but highly recommended step for those seeking a deeper, richer flavor and a beautiful golden color in their broth. By roasting the bones at a high temperature, you caramelize the natural sugars and proteins, which enhances the savory, umami notes and adds complexity to the final broth. This process also helps to develop a more robust aroma and can improve the overall mouthfeel. While you can make bone broth with raw bones, taking the extra time to roast them elevates both the taste and appearance, making your homemade broth even more satisfying.
How Much Water Should You Use for the Broth?
The ideal amount of water for chicken bone broth is just enough to fully cover the bones and vegetables by about one to two inches. Using too much water can dilute the flavor and nutrients, while too little may result in a broth that’s overly concentrated or doesn’t extract all the goodness from the ingredients. As the broth simmers, some water will naturally evaporate, so it’s important to start with enough liquid and add a bit more if needed during the cooking process. This balance ensures your broth is rich, flavorful, and packed with nutrients.
Should You Skim the Foam or Fat from the Top While Cooking?
Skimming the foam that rises to the top during the initial stages of simmering chicken bone broth is recommended, as it helps remove impurities and results in a clearer, cleaner-tasting broth. The foam is primarily made up of proteins and other particles released from the bones and meat, and removing it can improve both the appearance and flavor of your broth. However, the fat that accumulates on top is a matter of personal preference—some choose to skim it off for a lighter broth, while others leave it in for added richness and nutrition. Ultimately, skimming the foam is beneficial, but whether to remove the fat depends on your desired taste and texture.
What Vegetables and Herbs Pair Well with Chicken Bone Broth?
Classic vegetables like onions, carrots, and celery form the aromatic foundation of chicken bone broth, infusing it with natural sweetness and depth. Garlic adds a subtle pungency, while leeks or parsnips can offer additional layers of flavor. Fresh herbs such as parsley, thyme, and bay leaves are traditional choices that enhance the broth’s aroma and complexity. For a more robust profile, you can also include rosemary, sage, or a few peppercorns. These vegetables and herbs not only elevate the taste but also contribute beneficial nutrients, making your homemade chicken bone broth both delicious and nourishing.
How Can You Make the Broth Richer and More Flavorful?
Tip
How It Helps
Roast the Bones
Caramelizes proteins and sugars, adding depth and a richer, more complex flavor.
Use a Mix of Bones
Combining backs, wings, and feet increases gelatin and collagen, resulting in a silkier broth.
Add Aromatic Vegetables
Onions, carrots, celery, and garlic infuse the broth with sweetness and savory undertones.
Include Fresh Herbs and Spices
Bay leaves, thyme, parsley, peppercorns, and other herbs enhance aroma and taste.
Simmer for a Long Time
Slow, extended cooking extracts more nutrients and intensifies the broth’s flavor.
Avoid Excess Water
Using just enough water to cover the ingredients ensures a concentrated, robust broth.
Deglaze the Roasting Pan
Pour a bit of water into the pan after roasting bones and add the browned bits to the pot for extra flavor.
Add a Splash of Vinegar
Helps draw out minerals and collagen from the bones, enriching the broth’s texture and taste.
Troubleshooting Common Chicken Bone Broth Mistakes
Broth Lacks Flavor: This often happens if you use too much water or don’t simmer the broth long enough. Make sure to use just enough water to cover the bones and let it cook for at least 12 hours for maximum flavor extraction.
Broth Is Cloudy: Cloudiness can result from boiling the broth too vigorously or not skimming the foam and impurities early on. Always maintain a gentle simmer and skim regularly for a clear, golden broth.
Broth Doesn’t Gel: If your broth doesn’t set into a jelly-like consistency when chilled, it may be due to not using enough collagen-rich bones like wings, feet, or necks. Adding more of these parts will help achieve a gelatinous texture.
Broth Tastes Greasy: Leaving too much fat in the broth can make it taste oily. After chilling, skim off the solidified fat from the top for a cleaner, lighter broth.
Broth Is Too Salty: Over-seasoning can happen easily, especially as the broth reduces. It’s best to add salt sparingly during cooking and adjust the seasoning to taste at the end.
Conclusion
Making chicken bone broth at home is a rewarding process that transforms simple ingredients into a nourishing, flavorful staple for your kitchen. By simmering chicken bones with fresh vegetables, herbs, and a splash of vinegar, you create a broth that’s rich in nutrients, free from additives, and tailored to your taste. Whether you’re seeking a health boost, a culinary upgrade, or a way to reduce food waste, homemade bone broth delivers on all fronts. With just a little time and care, you can enjoy a delicious, versatile broth that supports your wellness and elevates your everyday meals.
Final Thoughts
Looking for a delicious way to boost the benefits of your homemade chicken bone broth routine? Explore Dr. Kellyann’s best sellers, where you’ll find flavorful options like chicken, beef, and french onion bone broths designed to nourish your gut and support your wellness journey. Want an extra boost? Try Greek Lemon Chicken Bone Broth, a refreshing flavor crafted to help you feel your best. Visit Dr. Kellyann’s to discover all the ways you can elevate your health from the inside out.
Sources
https://nutraorganics.com/blogs/blog/what-is-bone-broth
https://www.scratchtobasics.com/clean-out-the-fridge-vegetable-comfort-soup/
https://www.primaldietitian.com/on-my-plate-1/2018/1/6/bone-broth-aka-liquid-gold
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What Does Collagen Taste Like: Collagen Flavor Profile
by Danny S.
on Jul 25 2025
If you’ve ever hesitated to try collagen because you’re unsure about its taste, you’re not alone. From chalky powders to fishy rumors, the flavor of collagen is a hot topic among health-conscious consumers and beauty seekers alike. This guide dives deep into what collagen really tastes like, how different forms and brands compare, and the best ways to incorporate it into your diet—so you can enjoy all the benefits without any unpleasant surprises.
What Is Collagen?
Collagen is the most abundant protein in the human body, serving as a vital building block for skin, hair, nails, bones, and connective tissues. It acts as a structural support system, providing strength, elasticity, and resilience to various tissues. As we age, our natural collagen production declines, which can lead to visible signs of aging like wrinkles, joint discomfort, and weakened hair or nails. For this reason, many people turn to collagen supplements—available in powders, liquids, and capsules—to help replenish their body’s supply and support overall health and vitality.
Why Does the Taste of Collagen Matter for New Users?
First Impressions Count: A pleasant or neutral taste can make the difference between sticking with a collagen routine or abandoning it after the first try.
Daily Consistency: If collagen tastes good or blends seamlessly into foods and drinks, users are more likely to take it consistently and see results.
Avoiding Waste: New users want reassurance that they won’t waste money on a supplement they can’t stomach, making taste a top concern before purchasing.
Mixing Versatility: A neutral or enjoyable flavor allows collagen to be added to a variety of recipes—like smoothies, coffee, or oatmeal—without overpowering other ingredients.
Building Healthy Habits: Enjoying the taste of collagen helps new users form positive associations, making it easier to integrate into a long-term wellness routine.
What Does Collagen Taste Like?
Collagen Peptides Unflavored
Dr. Kellyann’s Collagen Peptides Unflavored is designed for those who want all the benefits of collagen without any added taste. This powder is truly flavorless, making it an ideal choice for mixing into coffee, smoothies, soups, or any of your favorite recipes without altering their flavor or texture. Its neutral profile ensures that you can seamlessly add a protein boost to your daily routine, even if you’re sensitive to taste or prefer not to notice your supplements at all.
Collagen Cooler Tropical Pina Colada
The Collagen Cooler Tropical Pina Colada offers a refreshing, fruit-forward flavor reminiscent of a classic piña colada—think juicy pineapple and creamy coconut. This drinkable collagen supplement is sweet and tropical without any added sugar, making it a delicious way to support your skin, joints, and gut health. It’s perfect for those who want a collagen experience that feels more like a treat than a supplement, especially when served cold on a warm day.
Collagen Cooler Mango
Dr. Kellyann’s Collagen Cooler Mango delivers a vibrant, juicy mango flavor that’s both refreshing and satisfying. Each packet provides a burst of real fruit taste, making it easy to enjoy your daily collagen intake without any chalky or artificial aftertaste. The mango flavor is bold yet balanced, ideal for anyone who loves tropical fruits and wants their supplement to double as a delicious, hydrating beverage.
Collagen Cooler Orange Creamsicle
The Collagen Cooler Orange Creamsicle captures the nostalgic taste of a classic orange creamsicle treat, blending bright citrus with a creamy finish. This collagen drink is smooth, sweet, and reminiscent of summer desserts, all while being sugar-free and packed with protein. It’s a great option for those who want their collagen to taste indulgent and comforting, making it easy to look forward to your daily supplement.
Collagen Shake Chocolate Almond
The Collagen Shake Chocolate Almond combines rich cocoa with a subtle hint of almond, creating a decadent, dessert-like flavor profile. This shake is sweetened naturally with monk fruit and contains no artificial additives, so you get a smooth, chocolatey experience without any bitterness or aftertaste. It’s perfect for satisfying a sweet tooth while supporting your skin, hair, and gut health, and it mixes easily with water or plant-based milk for a creamy, protein-packed treat.
Collagen Coffee
Dr. Kellyann’s Collagen Coffee blends the robust, aromatic flavor of 100% Brazilian coffee with the nourishing benefits of hydrolyzed collagen peptides. The result is a smooth, rich cup of coffee that tastes just like your favorite morning brew—no odd aftertaste or gritty texture. It’s an excellent choice for coffee lovers who want to boost their collagen intake without sacrificing the classic coffee experience.
Collagen Shake Vanilla Almond
The Collagen Shake Vanilla Almond features a smooth, creamy vanilla flavor with a delicate almond undertone. Sweetened with monk fruit and free from artificial ingredients, this shake is both satisfying and versatile. It’s ideal for those who enjoy a subtly sweet, nutty taste and want a collagen supplement that can double as a quick breakfast, snack, or post-workout recovery drink.
Collagen Hot Cocoa
Dr. Kellyann’s Collagen Hot Cocoa is a rich, chocolatey beverage that delivers all the comfort of traditional hot chocolate—without the sugar or guilt. The flavor is deep and satisfying, thanks to real cocoa and natural sweeteners like monk fruit. It’s perfect for cozying up on a cold day or enjoying as a low-calorie, protein-rich treat that supports your wellness goals while indulging your chocolate cravings.
What Does Unflavored Collagen Taste Like?
Unflavored collagen is specifically formulated to have little to no taste, making it an easy addition to a wide variety of foods and beverages. Most high-quality unflavored collagen powders, like Dr. Kellyann’s, are virtually undetectable when mixed into coffee, smoothies, soups, or even baked goods. There’s no chalky, bitter, or “off” flavor—just a smooth, neutral profile that lets your favorite recipes shine. This makes unflavored collagen an ideal choice for anyone who wants the benefits of collagen without altering the taste or texture of their daily meals and drinks.
Does Collagen Smell Different Depending on Its Source?
Yes, collagen can smell different depending on its source. Bovine (beef) collagen is typically very mild and nearly odorless, especially when it’s high quality and well-processed. Marine (fish) collagen, on the other hand, may have a subtle fishy scent, though premium brands work hard to minimize this through advanced purification techniques. Chicken collagen is usually neutral, but some users may notice a faint broth-like aroma. Ultimately, the freshness and purity of the collagen, as well as the manufacturer’s processing methods, play a major role in how noticeable any scent will be.
What Does Collagen Powder Taste Like Compared to Liquid Collagen?
Collagen powder and liquid collagen can differ noticeably in taste and texture. High-quality collagen powders are often unflavored or have a very mild, neutral taste, making them easy to blend into drinks or recipes without altering the flavor. Liquid collagen, however, is frequently pre-mixed with sweeteners or flavorings to mask any natural aftertaste, which can result in a sweeter or more pronounced flavor profile—sometimes fruity, sometimes slightly artificial. While both forms deliver similar benefits, those sensitive to taste may prefer powder for its versatility and subtlety, while others might enjoy the convenience and ready-to-drink flavors of liquid collagen.
Do Collagen Capsules or Tablets Have Any Taste at All?
Collagen capsules and tablets are designed to be swallowed whole, so they generally have no noticeable taste. The outer coating or shell of these supplements is typically made from gelatin or a plant-based alternative, which is tasteless and odorless. As a result, you won’t experience any of the flavors or aftertastes sometimes associated with collagen powders or liquids. This makes capsules and tablets an excellent option for those who are sensitive to taste or prefer a completely neutral supplement experience.
Collagen Flavor Profile
Product Name
Flavor Profile Description
Best For
Collagen Peptides Unflavored
Truly flavorless and neutral; blends seamlessly into foods and drinks without altering taste or texture.
Anyone wanting invisible collagen benefits
Collagen Cooler Tropical Pina Colada
Sweet, tropical notes of pineapple and coconut; refreshing and reminiscent of a classic piña colada.
Those who want a fruity, vacation-like treat
Collagen Cooler Mango
Bold, juicy mango flavor; vibrant and refreshing with no chalky or artificial aftertaste.
Mango lovers and smoothie fans
Collagen Cooler Orange Creamsicle
Bright citrus with a creamy finish; tastes like a nostalgic orange creamsicle dessert.
Dessert lovers and those craving nostalgia
Collagen Shake Chocolate Almond
Rich cocoa with a hint of almond; smooth, dessert-like, and naturally sweetened.
Chocolate fans and sweet-tooth satisfaction
Collagen Coffee
Robust, aromatic Brazilian coffee blended with collagen; tastes like classic coffee with no odd aftertaste.
Coffee enthusiasts seeking extra benefits
Collagen Shake Vanilla Almond
Smooth vanilla with a delicate almond undertone; subtly sweet and creamy.
Those who enjoy mild, nutty flavors
Collagen Hot Cocoa
Deep, chocolatey flavor; comforting and satisfying, like traditional hot chocolate but sugar-free.
Anyone craving a cozy, guilt-free treat
Collagen Taste Tips and Tricks
Blend with Strong Flavors: Mix unflavored collagen into coffee, smoothies, or soups with bold ingredients like cocoa, berries, or spices to completely mask any subtle taste.
Choose Flavored Options: Opt for collagen products with natural flavors—such as chocolate, vanilla, or tropical fruits—if you want a supplement that doubles as a tasty treat.
Use in Baking: Add collagen powder to baked goods like muffins, pancakes, or protein bars, where it becomes virtually undetectable in both taste and texture.
Pair with Creamy Bases: Stir collagen into yogurt, oatmeal, or nut milk for a smooth, creamy consistency that helps blend away any remaining flavor.
Start Small and Build Up: Begin with a half serving and gradually increase the amount as your palate adjusts, ensuring a seamless addition to your daily routine.
Conclusion
Collagen supplements come in a variety of forms and flavors, making it easier than ever to find an option that fits your taste preferences and lifestyle. Whether you choose unflavored powders for their versatility, flavored drinks for a delicious boost, or convenient capsules with no taste at all, there’s a collagen solution for everyone. By understanding the subtle differences in flavor profiles and learning how to seamlessly incorporate collagen into your daily routine, you can enjoy all the beauty, wellness, and fitness benefits without sacrificing enjoyment or consistency.
Final Thoughts
Looking for the most enjoyable way to get the benefits of collagen for your skin, joints, and overall wellness? Dive into Dr. Kellyann’s best sellers and discover options like chicken, beef, and french onion bone broths to nourish your gut and skin. For a daily anti-aging ritual, try Collagen Peptides, or treat yourself to chocolate and vanilla shakes from Dr. Kellyann’s collection. Explore all the delicious possibilities for your wellness journey at Dr. Kellyann’s.
Sources
https://kidshealth.org/en/parents/collagen.html
https://www.bubsnaturals.com/blogs/all-about-collagen/does-collagen-powder-smell-bad-understanding-the-odor-and-quality-of-collagen-supplements
https://www.renewskinco.com/blogs/i/collagen-pills-vs-powder
Blog
How To Take Lemon Balm For Weight Loss: Step-by-Step
by Danny S.
on Jul 17 2025
For women who crave a natural, stress-free path to weight loss, lemon balm offers a refreshing alternative to harsh stimulants and fad diets. This versatile herb not only supports relaxation and hormonal harmony but may also help curb cravings and promote a healthy metabolism. In this article, you’ll learn exactly how to take lemon balm for weight loss, with practical tips tailored to fit your wellness journey and lifestyle.
What Is Lemon Balm?
Lemon balm (Melissa officinalis) is a fragrant, lemon-scented herb in the mint family that has been used for centuries in traditional medicine and culinary practices. Native to Europe and the Mediterranean, it is prized for its calming properties, gentle flavor, and versatility in teas, tinctures, and supplements. Lemon balm contains natural compounds like rosmarinic acid and flavonoids, which are believed to support relaxation, digestive health, and overall well-being. Its soothing aroma and mild taste make it a popular choice for those seeking natural stress relief and holistic wellness support.
What Are the Benefits of Lemon Balm?
Promotes Relaxation and Reduces Stress: Lemon balm is renowned for its calming effects, helping to ease anxiety and support a balanced mood.
Supports Digestive Health: This herb can soothe occasional indigestion, bloating, and discomfort, making it a gentle aid for digestive wellness.
Enhances Sleep Quality: Lemon balm is often used to promote restful sleep and may help with mild insomnia or nighttime restlessness.
Boosts Cognitive Function: Some studies suggest lemon balm may improve focus, memory, and mental clarity, making it a favorite for natural brain support.
Provides Antioxidant Protection: Rich in antioxidants like rosmarinic acid, lemon balm helps protect the body from oxidative stress and supports overall cellular health.
How To Take Lemon Balm For Weight Loss: Step-by-Step
Step 1: Choose Your Preferred Form
Lemon balm is available in several forms, including loose leaf tea, capsules, tinctures, and extracts. For weight loss support, many people prefer tea or tinctures, as these forms are easily absorbed and can be incorporated into daily routines. Consider your lifestyle and preferences—tea offers a soothing ritual, while capsules or tinctures provide convenience for busy schedules.
Step 2: Determine the Right Dosage
Start with the recommended dosage on your chosen product, as concentrations can vary. For tea, steep 1–2 teaspoons of dried lemon balm leaves in hot water for 5–10 minutes, up to three times daily. For tinctures or capsules, follow the manufacturer’s instructions or consult a qualified herbalist. Begin with a lower dose to assess your body’s response, and adjust as needed.
Step 3: Time Your Intake for Best Results
To maximize lemon balm’s potential benefits for weight loss, consider when you experience cravings or stress-related eating. Drinking lemon balm tea before meals can help promote a sense of calm and may reduce appetite. Taking it in the evening can also support relaxation and better sleep, which are important for healthy weight management.
Step 4: Combine with a Healthy Lifestyle
Lemon balm works best as part of a holistic approach to weight loss. Pair your lemon balm routine with balanced nutrition, regular physical activity, and mindful stress management. This synergy enhances the herb’s calming and digestive benefits, supporting your overall wellness and weight goals.
Step 5: Monitor Your Progress and Adjust
Track your energy levels, appetite, and overall well-being as you incorporate lemon balm into your routine. Everyone’s body responds differently, so be patient and make adjustments as needed. If you have any health conditions or take medications, consult your healthcare provider before starting a new herbal regimen.
What’s The Recommended Dosage For Weight Loss?
The recommended dosage of lemon balm for weight loss typically depends on the form you choose, but most experts suggest starting with 1–2 teaspoons of dried lemon balm leaves steeped in hot water up to three times daily for tea, or following the manufacturer’s instructions for capsules and tinctures. Standard capsule dosages often range from 300–500 mg, taken once or twice per day. It’s important to begin with the lowest effective dose to gauge your body’s response, and always consult with a healthcare professional—especially if you have underlying health conditions or are taking other medications—to ensure safe and effective use.
How Often Should You Take Lemon Balm?
Lemon balm can be taken daily, with most people benefiting from one to three servings per day, depending on their needs and the form used. For tea, enjoying a cup before meals or in the evening can help support relaxation and appetite management, while capsules or tinctures are typically taken once or twice daily according to product guidelines. Consistency is key for best results, but it’s wise to start with a lower frequency and gradually increase as your body adjusts. Always listen to your body and consult a healthcare provider if you have any concerns or are using lemon balm alongside other supplements or medications.
Lemon Balm For Beginners
Form of Lemon Balm
How to Use
Tips for Beginners
Tea
Steep 1–2 tsp dried leaves in hot water for 5–10 minutes, up to 3 times daily. Enjoy before meals or in the evening for relaxation and appetite support.
Start with one cup daily to assess your body’s response. Use organic, high-quality leaves for best results.
Capsules
Take 300–500 mg once or twice daily, following product instructions. Swallow with water, preferably at the same time each day.
Choose a reputable brand and begin with the lowest dose. Check for third-party testing and avoid unnecessary fillers.
Tincture/Extract
Add the recommended number of drops (often 20–40) to water or juice, 1–3 times daily as directed on the label. Can be taken directly or mixed into beverages.
Measure carefully and monitor for any sensitivities. Start with the minimum dose and increase gradually if needed.
What Should You Combine Lemon Balm With?
Lemon balm pairs well with other gentle, supportive herbs and healthy lifestyle practices to enhance its benefits for weight loss and overall wellness. Combining lemon balm with calming herbs like chamomile or ashwagandha can amplify stress relief and promote relaxation, while pairing it with metabolism-boosting herbs such as green tea or ginger may support energy and digestion. For best results, integrate lemon balm into a balanced routine that includes nutritious meals, regular physical activity, and mindful stress management. Always consult a healthcare professional before combining lemon balm with other supplements, especially if you have underlying health conditions or take medications.
Common Lemon Balm Mistakes To Avoid
Taking Too Much Too Soon: Starting with a high dose can lead to unwanted side effects like drowsiness or digestive discomfort. Begin with the lowest recommended amount and gradually increase as needed.
Using Low-Quality Products: Not all lemon balm supplements are created equal. Choosing products without third-party testing or clear ingredient sourcing can reduce effectiveness and safety.
Ignoring Consistency: Sporadic use may not deliver noticeable benefits. For best results, take lemon balm regularly as part of your daily routine.
Overlooking Potential Interactions: Lemon balm can interact with certain medications, such as sedatives or thyroid treatments. Always check with your healthcare provider before starting, especially if you’re on medication.
Expecting Immediate Results: Lemon balm works gently and gradually. Expecting rapid weight loss or instant stress relief can lead to disappointment—give your body time to respond.
Conclusion
Lemon balm offers a gentle, natural approach to supporting weight loss and overall well-being, especially for those seeking holistic alternatives to harsh stimulants or restrictive diets. By incorporating lemon balm into your daily routine—whether as a soothing tea, convenient capsule, or versatile tincture—you can harness its calming, digestive, and appetite-balancing benefits. Remember to start with a quality product, use it consistently, and combine it with healthy lifestyle habits for the best results. With patience and mindful use, lemon balm can become a valuable ally on your journey to a healthier, more balanced you.
Final Thoughts
Looking for the perfect partner to enhance your lemon balm routine for weight loss? Check out Dr. Kellyann’s best sellers, featuring flavorful chicken, beef, and french onion bone broths that nourish your gut and support your goals. For an extra edge, try Lemon Sips Gut Radiance, a refreshing daily drink crafted to help you feel your best. Don’t miss the chocolate and vanilla shakes in Dr. Kellyann’s collection for a delicious treat. Visit Dr. Kellyann’s to discover all the ways you can support your wellness from the inside out.
Sources
https://www.webmd.com/vitamins/ai/ingredientmono-437/lemon-balm
https://senchateabar.com/blogs/blog/how-to-make-lemon-balm-tea
https://www.thekitchn.com/recipe-lemon-balm-tea-recipes-from-the-kitchn-200595
Blog
Do Collagen Supplements Work: Facts vs Myths
by Danny S.
on Jul 12 2025
From beauty influencers to fitness enthusiasts, everyone seems to be raving about collagen supplements as the secret to glowing skin and resilient joints. But amidst the hype and glossy marketing, it’s crucial to ask: are these benefits backed by credible evidence, or are we falling for myths? Join us as we dive into the facts, debunk common misconceptions, and uncover what you really need to know about collagen supplementation.
What Is Collagen?
Collagen is the most abundant protein in the human body, serving as a fundamental building block for skin, bones, muscles, tendons, and ligaments. It provides structure, strength, and elasticity, helping tissues withstand stretching and maintain their integrity. As we age, our natural collagen production declines, leading to common signs of aging such as wrinkles, joint discomfort, and reduced skin firmness. Because of its vital role in maintaining youthful skin and healthy joints, collagen has become a popular ingredient in supplements and skincare products aimed at supporting overall wellness and combating the effects of aging.
What Exactly Are Collagen Supplements?
Collagen supplements are dietary products designed to boost the body’s collagen levels, typically available in the form of powders, capsules, or drinks. They are made by breaking down animal-derived collagen—most often from bovine (cow), marine (fish), or porcine (pig) sources—into smaller, easily absorbed peptides. These supplements are marketed to support skin elasticity, reduce wrinkles, strengthen hair and nails, and promote joint and bone health. While they offer a convenient way to increase collagen intake, their effectiveness depends on factors like absorption, dosage, and individual health needs.
What Types Of Collagen Are There?
Type I Collagen
Type I collagen is the most abundant form in the human body, making up about 90% of your body’s collagen. It is primarily found in skin, bones, tendons, and connective tissues, providing structure and strength. This type is especially valued for its role in maintaining youthful, firm skin and supporting bone health.
Type II Collagen
Type II collagen is mainly found in cartilage, which cushions joints and supports flexibility and movement. It plays a crucial role in joint health and is often the primary type used in supplements aimed at reducing joint pain or supporting mobility, especially for those with arthritis or active lifestyles.
Type III Collagen
Type III collagen is commonly found alongside Type I in skin, muscles, and blood vessels. It helps maintain the structure of organs and tissues, contributing to skin elasticity and the integrity of internal organs. This type is particularly important during periods of growth and healing.
Other Types
While Types I, II, and III are the most prevalent and studied, there are at least 16 different types of collagen in the body. Types IV and V, for example, are found in cell membranes and the surfaces of organs, playing specialized roles in filtration and tissue formation. However, most collagen supplements focus on Types I, II, and III due to their significant impact on skin, joint, and connective tissue health.
Do Collagen Supplements Work?
Collagen supplements, such as Dr. Kellyann’s Unflavored Collagen Peptides, are formulated to support the body’s natural collagen levels, which decline with age and can lead to joint discomfort, skin aging, and reduced tissue elasticity. These supplements are made from hydrolyzed collagen peptides—typically sourced from grass-fed bovine protein—making them easy to digest and absorb. Research and user experiences suggest that regular use may help improve joint comfort, promote skin elasticity, support hair and nail strength, and even contribute to gut health. While individual results can vary, high-quality collagen supplements offer a convenient and versatile way to boost daily protein intake and support overall wellness, especially when combined with a balanced diet and healthy lifestyle.
Collagen Supplements Facts vs Myths
Collagen Supplements Facts
Collagen supplements can help improve skin elasticity and hydration, reducing the appearance of fine lines and wrinkles.
Scientific studies suggest collagen peptides may support joint health and reduce joint pain, especially in aging adults and athletes.
Collagen is a protein made up of amino acids that are essential for maintaining healthy skin, hair, nails, and connective tissues.
Hydrolyzed collagen, commonly used in supplements, is broken down for better absorption and utilization by the body.
High-quality collagen supplements are typically free from artificial additives and can fit into various diets, including keto and paleo.
Collagen Supplements Myths
Collagen supplements provide instant results; in reality, noticeable benefits often require consistent use over several weeks or months.
All collagen supplements are the same; in fact, quality, source, and type of collagen can significantly impact effectiveness.
Taking collagen alone will completely reverse aging or joint issues, but it works best as part of a holistic wellness routine.
Collagen supplements can replace a healthy diet; they are meant to complement, not substitute, balanced nutrition.
Plant-based sources can provide true collagen; however, real collagen is only found in animal-derived products, though some plant-based supplements may support the body’s own collagen production.
Are There Fitness Or Muscle Recovery Benefits?
Collagen supplements are increasingly popular among fitness enthusiasts and athletes for their potential to support an active lifestyle. Many people incorporate collagen into their routines with the goal of maintaining healthy joints, tendons, and muscles, which are all essential for exercise performance and recovery. Collagen is a natural protein found in connective tissues, and supplementing with it may help provide the building blocks the body uses during periods of physical stress or after workouts. While individual experiences vary, some users report feeling more resilient and comfortable during their fitness routines when collagen is part of their daily regimen.
Can I Take Collagen Supplements Daily?
Yes, collagen supplements are generally designed for daily use and can be easily incorporated into your routine by mixing them into drinks, smoothies, or meals. Many people choose to take collagen every day to help support their skin, joints, and overall wellness, as consistent intake may offer the best results over time. It’s important to follow the recommended serving size on the product label and consult with a healthcare professional if you have any underlying health conditions or concerns. Daily use is considered safe for most healthy adults and can be a convenient way to maintain your body’s natural collagen levels as part of a balanced lifestyle.
How Can You Maximize Collagen Supplement Results?
Strategy
Why It Matters
How to Implement
Choose High-Quality Collagen
Purity and sourcing impact absorption and effectiveness
Opt for grass-fed, pasture-raised, or wild-caught collagen peptides
Take Consistently
Regular intake supports steady collagen levels
Add to daily routine—mix in coffee, smoothies, or recipes
Pair with Vitamin C
Vitamin C is essential for collagen synthesis in the body
Eat citrus fruits, berries, or take a vitamin C supplement
Maintain a Balanced Diet
Nutrients like protein, zinc, and copper also support collagen production
Include lean meats, nuts, seeds, and leafy greens in your meals
Stay Hydrated
Hydration helps maintain skin elasticity and supports overall health
Drink plenty of water throughout the day
Avoid Excess Sugar & Smoking
Sugar and smoking can break down collagen and hinder its production
Limit sugary foods and avoid tobacco products
Support Gut Health
A healthy gut improves nutrient absorption, including collagen peptides
Eat fiber-rich foods, fermented foods, and consider a probiotic
Get Enough Sleep
Sleep is crucial for tissue repair and collagen regeneration
Aim for 7–9 hours of quality sleep each night
Protect Skin from UV Damage
UV rays accelerate collagen breakdown in the skin
Use sunscreen and wear protective clothing outdoors
Common Collagen Supplement Mistakes To Avoid
Skipping daily doses or using collagen inconsistently, which can limit potential benefits and slow progress.
Choosing low-quality or poorly sourced collagen supplements that may contain fillers or lack effective absorption.
Ignoring the importance of a balanced diet and relying solely on collagen supplements for skin or joint health.
Forgetting to pair collagen with vitamin C-rich foods, which are essential for optimal collagen synthesis in the body.
Overlooking the product label and taking more or less than the recommended serving size, which can impact results.
Conclusion
Collagen supplements have become a popular addition to wellness routines for those seeking to support healthy skin, joints, and overall vitality. While they are not a miracle solution, consistent use of high-quality collagen—paired with a balanced diet and healthy lifestyle—may help maintain the body’s natural collagen levels as we age. Understanding the facts, avoiding common mistakes, and choosing reputable products can maximize your results and help you make informed decisions. Ultimately, collagen supplements can be a valuable tool for those looking to invest in their long-term health and well-being.
Final Thoughts
Wondering how to maximize the benefits of your collagen supplement for healthier skin and joints? Explore Dr. Kellyann’s best sellers, where you’ll find a range of nourishing options like chicken, beef, and french onion bone broths to support your gut and skin. For a daily anti-aging boost, try Collagen Peptides, or treat yourself to chocolate and vanilla shakes from Dr. Kellyann’s collection. Discover all the delicious ways to enhance your wellness at Dr. Kellyann’s.
Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC1606623/
https://lieflabs.com/the-differences-between-powders-capsules-tablets/
https://www.hollandandbarrett.com/the-health-hub/sports-nutrition/is-this-the-new-protein-powder-is-collagen-essential-for-recovery-after-sport/
Blog
How Much Collagen Per Day: Collagen Daily Intake
by Danny S.
on Jul 04 2025
If you’re serious about supporting your skin’s elasticity, joint comfort, or overall vitality, you’ve likely considered adding collagen to your daily regimen. Yet, the question remains, how much collagen per day is truly effective? With research-backed insights and practical tips, this guide will help you navigate the world of collagen supplementation so you can confidently tailor your intake to your unique wellness needs.
What Is Collagen?
Collagen is the most abundant protein in the human body, serving as a vital building block for skin, hair, nails, joints, and connective tissues. It acts like a structural scaffold, providing strength, elasticity, and support to everything from your skin’s surface to your bones and tendons. As we age, our natural collagen production declines, which can lead to visible signs of aging such as wrinkles, sagging skin, and joint stiffness. This is why many people turn to collagen supplements, aiming to replenish their body’s supply and support overall health, mobility, and youthful appearance.
Why Is Collagen Important For Your Body?
Supports Skin Elasticity and Hydration: Collagen helps maintain firm, smooth, and youthful-looking skin by providing structure and retaining moisture.
Promotes Joint Health: It cushions and supports joints, reducing stiffness and discomfort while promoting flexibility and mobility.
Strengthens Hair and Nails: Collagen contributes to stronger, healthier hair and nails, helping to prevent brittleness and breakage.
Aids Muscle and Bone Strength: As a key component of muscle tissue and bones, collagen supports muscle mass and bone density, which are essential for overall strength and stability.
Supports Gut and Heart Health: Collagen helps maintain the integrity of the gut lining and supports healthy blood vessels, contributing to digestive wellness and cardiovascular function.
How Much Collagen Per Day?
The optimal amount of collagen to take per day depends on your individual goals and the type of supplement you choose, but most research suggests a daily intake of 2.5 to 15 grams. For general skin, hair, and nail support, 2.5 to 5 grams is often sufficient, while higher doses up to 15 grams may be recommended for joint health or athletic recovery. It’s important to follow the serving guidelines on your chosen product and consult with a healthcare professional if you have specific health concerns. Consistency is key, as daily collagen supplementation can help you achieve noticeable benefits over time.
Collagen Daily Intake
Goal/Benefit
Recommended Daily Intake
Collagen Type
Ideal Form
When to Take
Who Should Consider
Notes & Tips
Skin, Hair, Nail Health
2.5–5 grams
Type I
Powder, Capsules
Morning or Anytime
Adults 30+
Hydrolyzed collagen absorbs best; consistency is key for visible results.
Joint & Bone Support
10–15 grams
Type II
Powder, Gummies
With Meals
Active adults, seniors
Higher doses may help with joint stiffness and bone density.
Muscle Recovery & Fitness
10–15 grams
Type I & III
Powder, Drink Mix
Post-Workout
Athletes, gym-goers
Combine with protein for enhanced muscle repair and recovery.
Gut Health
5–10 grams
Type I & III
Powder, Broth
Empty Stomach
Those with gut issues
Supports gut lining; unflavored powders can be added to smoothies or soups.
Heart & Vascular Support
2.5–5 grams
Type III
Capsules, Powder
Morning
Adults 40+
May help maintain healthy blood vessels and circulation.
Hair Growth & Strength
5–10 grams
Type I
Powder, Gummies
Anytime
Those with thinning hair
Pair with biotin for added benefits.
Are There Different Types of Collagen and Do They Matter?
Yes, there are several different types of collagen, and they do matter when it comes to supporting specific areas of your health. The most common types found in collagen supplements are Type I, II, and III. Type I collagen is the most abundant in the body and is especially beneficial for skin, hair, and nail health. Type II is primarily found in cartilage and is key for joint support and flexibility. Type III works alongside Type I in skin and connective tissues, contributing to skin elasticity and muscle structure. Choosing the right type, or a blend, can help you target your unique wellness goals more effectively, making it important to read labels and select a supplement that aligns with your needs.
Should You Adjust Your Collagen Intake Based on Your Lifestyle?
Absolutely, your lifestyle plays a significant role in determining how much collagen you may need each day. Active individuals, athletes, or those recovering from injury may benefit from higher collagen intake to support muscle repair and joint health, while people focused on beauty or general wellness might require less. Factors like age, diet, stress levels, and exposure to environmental stressors can also impact your body’s natural collagen production, making it important to adjust your supplementation accordingly. By tailoring your collagen intake to your unique lifestyle and health goals, you can maximize the benefits and support your body’s changing needs over time.
How Should You Take Collagen for Best Results?
For best results, collagen should be taken consistently each day, ideally in a form that fits seamlessly into your routine such as powders mixed into smoothies or coffee, capsules, or even gummies. Hydrolyzed collagen, which is broken down for easier absorption, is often recommended for maximum effectiveness. Pairing collagen with vitamin C-rich foods can further enhance absorption and support your body’s natural collagen production. It’s also important to follow the dosage instructions on your chosen supplement and give it time most people notice benefits after several weeks of regular use. Consistency, quality, and pairing with a balanced diet are key to unlocking the full potential of collagen supplementation.
Can You Take Too Much Collagen?
While collagen is generally considered safe and well-tolerated, taking excessively high amounts isn’t necessarily better and may lead to mild side effects like digestive discomfort, bloating, or a feeling of fullness. Most studies support daily doses between 2.5 and 15 grams, and there’s little evidence that exceeding this range provides additional benefits. It’s important to stick to recommended serving sizes and consult with a healthcare professional if you have underlying health conditions or are taking other supplements. Moderation and consistency are key more isn’t always better when it comes to collagen, and your body will benefit most from a balanced, steady approach.
How Long Does It Take to See Results?
The time it takes to see results from collagen supplementation can vary depending on your individual goals, lifestyle, and consistency, but most people begin to notice visible improvements within 4 to 8 weeks. For skin hydration and elasticity, changes may appear as early as a month, while benefits for joint comfort, muscle recovery, or hair and nail strength might take a bit longer. Consistent daily use is crucial, as collagen works gradually to support your body’s natural repair and renewal processes. Patience and regular supplementation will help you achieve the best and most lasting results.
Common Collagen Mistakes To Avoid
Inconsistent Use: Skipping days or not taking collagen regularly can limit its effectiveness, as consistent daily intake is key for noticeable results.
Taking the Wrong Type: Not all collagen types serve the same purpose; choosing the wrong type for your goals (e.g., using Type II for skin instead of Type I) may not deliver the benefits you’re seeking.
Ignoring Absorption Factors: Failing to pair collagen with vitamin C or choosing non-hydrolyzed forms can reduce absorption and limit results.
Expecting Instant Results: Collagen works gradually, so expecting dramatic changes in just a few days can lead to disappointment patience is essential.
Overdosing or Doubling Up: Taking more than the recommended amount won’t speed up results and may cause digestive discomfort or waste your supplement.
Conclusion
Collagen supplementation offers a science-backed way to support your skin, joints, hair, and overall vitality as you age, but getting the most out of it requires the right approach. By understanding how much collagen per day is ideal for your unique needs, choosing the appropriate type, and taking it consistently, you can unlock noticeable benefits over time. Remember to avoid common mistakes, tailor your intake to your lifestyle, and pair your supplement with a balanced diet for optimal results. With patience and a mindful routine, collagen can become a powerful ally in your wellness journey, helping you look and feel your best at any age.
Final Thoughts
Curious about how to get the most out of your collagen supplement for visible results? Check out Dr. Kellyann’s best sellers, featuring a variety of chicken, beef, and french onion bone broths that help nourish your gut and support youthful skin. For a daily anti-aging advantage, try Collagen Peptides, or savor chocolate and vanilla shakes from Dr. Kellyann’s collection. Explore all the nourishing options at Dr. Kellyann’s and give your wellness journey a delicious boost.
Sources
https://my.clevelandclinic.org/health/articles/23089-collagen
https://ca.doseandco.com/blogs/science/what-are-the-different-types-of-collagen-and-their-benefits
https://www.eatingwell.com/article/8067695/best-ways-to-take-collagen/
