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New habits take anywhere from 18 to 254 days to put into place (with an average of 66 days).  Yes, really. A quick check of the calendar tells us that this post is being written with just three months left in the year.  So let’s do some math… If it takes about two months to set a habit, could we assume that by the end of the year you could have a new, sustainable exercise habit in place and be feeling AMAZING by the time the clock strikes midnight on New Year’s Eve?  Yes! I think that’s a pretty solid assumption! Boom-shaka-laka, right?  So now that we know what’s possible, how do we actually go about setting a habit? And how do we give it the staying power it needs to get us where we want to go with our health? It’s simpler than you think. The Haps on Habits Simply put, a habit is a behavior or set of behaviors you do over and over again until they mostly become automatic. If you’re just dabbling with something, it’s not yet a habit. Brushing your teeth every day and filling up the water vessel of your coffee machine before you go to bed? Those are habits. You probably don’t remember how many days it took you to solidify most of your habits, but science says the 21-day habit-forming time frame most of us have bought into is actually more like 66 days. (Possibly less, possibly much more.) So it stands to reason that if you’d like to finish the year with a new exercise habit in place, we should probably get a move on. (Pun intended!) Get Into Gear There’s no question exercise can lead to a healthy body, better sleep, and a calmer, more focused mind. But if it’s been a while since you’ve exercised, getting started may seem daunting. Here’s my thought on this: You can’t get it wrong. As long as you’re doing something that increases your heart rate and gets your blood flowing, you’re heading in the right direction. Bonus points if you enjoy it, since if you like what you’re doing, you’ll naturally want to do more of it. I know how tempting it is to want to go all-in right off that bat, but remember, we’re going for a sustainable habit here. Give yourself the grace to start where you are and then build on that. Maybe it’s walking around your neighborhood for twenty minutes at a time, three days a week. After a couple weeks, you increase your walking time to thirty or even forty-five minutes, and you do it four or five days a week. Maybe one of those days you even jog. You get the idea. You’re starting “small” (though no amount of effort is actually “small”) and working your way up. The key is to keep your baseline consistent (in this example, it would be the twenty minutes of walking, three times per week) and let that become your habit. If you choose to add on extra time, engage in more sessions, or increase your effort, those are all bonuses. (And could easily morph into new habits.) RELATED: 5 Reasons Why Exercise Is So Important Stick and Stay So now that you have an exercise plan in place, it’s time to make it stick. Remember, this could take over two months, so until it becomes automatic, you’re going to need some good old fashioned grit and commitment. (No one said forming a new habit would be easy.) Here are some of my top tips for sticking with a new habit… Keep Your Goal In Front of You Always keep top of mind what you’re hoping to get out of your new exercise habit — a body you love, a happier disposition, natural stress relief, increased stamina, etc. — and focus on that, even when (especially when) when the going gets tough.  Write your goal down on sticky notes and put them all over your house. Create an inspirational wallpaper for your phone or computer. (Because I know you look at those often. We all do!) Hang your goal dress/outfit/swimsuit somewhere you can see it. Having visuals all around you will keep you focused and inspired to keep going, even when it’s hard. Focus On the End Result  Your subconscious mind doesn’t know what’s real and what’s not; it only knows what you tell it. So visualizing yourself as your fittest, healthiest, most energetic self tells your mind that you’re — you guessed it! — fit, healthy, and energetic. Your mind will naturally support you by engaging in habits (like sticking with an exercise routine) that support this fit, healthy version of you. So set aside a little time each day to see yourself looking amazing in a new dress. Feel the joy you get from the lighthearted laughter that comes so easily for you now that you stress less. Envision yourself easily keeping up with your kids, grandkids, pets, or friends. Soon this will be more than a vision… it’ll be your reality. Hold Yourself Accountable When starting a new habit, having someone on your side, cheering you on, can make all the difference in whether or not you stick with it.  For some people, their partner or best friend are obvious Accountability Partner choices. Others may gain the most momentum by hanging out in groups of like-minded people who have similar goals. (Our DKA Every Day Facebook group is a prime example of this. If you’re not a member already, we’d love to welcome you!) Some folks even like to blog about their journey or post it on social media.  And some just like to keep their goal all to themselves. None of these practices are “right” and none of these are “wrong.” Whatever will keep you locked in on your habit until it becomes automatic is perfect. Just be sure that if you don’t have someone you’re regularly checking in with regarding your new exercise practice, you keep a journal, planner, or checklist around so you can log your workouts and you’re not tempted to miss because “nobody’s watching.”  The End Result The bottom line here is that in just a couple months, you could view exercise as a can’t-miss part of your day that you don’t even have to think about. You’ll be looking and feeling great, falling in love with the new you, and, most likely, making even more positive changes in other areas of your life. The positivity snowball will be rolling, all because you said YES to starting and sticking with an exercise routine! Great job! P.S. Have a soda habit? That’s one habit you should definitely break!  Try swapping soda for my sugar-free, fat-free, cravings-busting Lemon Sips. It’s a citrusy-delicious drink that’s packed with nutrients to support healthy skin, detoxification, and next-level hydration. Check it out right here.

I think we can all agree there is no shortage of wellness information out there. Eat this, not that. Drink this. Sleep. Exercise. Don’t stress. Take this supplement. And also that one. On and on. The pieces to living a healthy life are all out there, and I stand by my cleanses, Bone Broth Diet, and 80/20 maintenance plan as much as any other wellness provider stands by their recommendations. So you can certainly take your pick of programs and lifestyle practices that work for you. But let’s be clear… None of them will work if your mindset is not in place. Now, hear me out… Yes, you can have “all” the pieces in place to reach your best health. The food, supplements, sleep, exercise. All of it. You can do everything right and still not see the success you want. Why? Because there’s an emotional component to weight loss and wellness as well as the physical components. After all, we are not just bodies. We are spiritual and energetic beings, and I believe our health and weight are directly related to the environment we’re in. The hard truth is that you will stay slender and youthful only if you’re in a healthy environment and you have a peaceful state of mind. Full stop. If you’re chronically stressed, sad, angry, or have feelings of unworthiness, you’ll put any lost pounds right back on and you’ll lose that youthful glow you worked so hard to get.  I believe — and have seen in my practice over and over again — that unhealthy environments cause you to crave fat and sugar (a natural response to stress) and may even create illness. So even though you may experience initial weight loss from my programs or anyone else’s, the way to sustain that weight loss and new, healthy lifestyle, is to figure out what’s causing your stress and how to address it. Need some help with this? Here are some of my top tips for keeping your environment, self-love, and body and mind healthy. 1. Choose your inner circle wisely To stay physically and emotionally healthy, you need to surround yourself with people who will be “carriers of your vision.” These are people who understand you and your life goals and will support you and believe in you. They serve as a shield, protecting you and lifting you up.  Your inner circle should: Really listen to you Leave you feeling energized, not deflated Make you feel better about yourself, not worse Not let you make excuses for indulging in unhealthy habits (this is a big one)  Your inner circle, however large or small, will help you talk your way out of tough times instead of eating your way through them. They’ll steer you straight — even using “tough love” if need be. And you’d do the same for them. P.S. There are a bunch of wonderful people just waiting to be part of your extended inner circle in our exclusive, supportive Facebook group, DKA Every Day. Request to join today and hang out with like-minded people who share many of your same goals and who are more than excited about cheering you on.  2. Have an inner doorman You’re the CEO of your life and it’s time for you to make your biggest, most important hire: an Inner Doorman. An inner doorman does exactly what you think: it lets in the people who deserve to be in your inner circle and it keeps out the ones who don’t share your values, or who encourage you to give up rather than stay strong when you’re going through tough times.  Your inner doorman will keep out the people who make you tired, unhappy, and stressed… and who keep you away from your goals. 3. Break free from bad relationships. I’m going to ask you something and it might be hard to hear... Are you currently in an unhappy relationship, and trying to decide if it’s worth the effort you’re putting into it? Here’s how you know: When you look at yourself in the mirror, do you see someone who’s washed out? Is your hair limp and thin? Are you putting on weight? Are there “sad lines” instead of laugh lines around your eyes? If so, this is your body’s way of telling you that you need to escape. You, my friend, are not meant to be under stress every day. Not even low levels of stress. You are supposed to be stressed if a big dog is chasing you or a car is about to hit you. But the chronic stress you experience in a bad relationship ages you and makes you sick in ways that range from unhealthy blood sugar levels to weight gain to ever-present sadness. You shouldn’t — and can’t — live that way. Note that I’m not talking strictly about partners here. It could be friends, family members, coworkers… any number of relationships. If your inner doorman would bounce them away, it might be time to consider severing the relationship… or at least keeping it at arm’s length.  There’s nothing easy about turning away from people who have been part of your world, but if they’re causing you to sacrifice your health and wellness goals, they need to be shown the door. You deserve better.                         Always remember… it’s not just about the food What you eat is just part of the story. Your thoughts and respect for yourself are just as important as what’s on your plate.  So while you’re transforming your body, transform your mindset too. Say goodbye to toxic friends, create an inner circle of people who will lift you higher and higher, and live in your truth rather than living a lie. THIS is what will help you live your healthiest and best life.

As a naturopathic doctor, I spend the bulk of my time talking about health and wellness. Of course, I’m known as Dr. Bone Broth. And gut health is one of my favorite topics. Very doctor-y, right? But what you may have discovered if you follow me on Instagram is that I have another passion… looking great! If you’re over there thinking, “But Dr. Kellyann! Shouldn’t you just be promoting feeling great? Isn’t looking great a form of vanity?” And to that I would say, “Not a chance!” I mean, let’s get real for a minute. If you’re doing the work of changing your diet and lifestyle, yes, you’re probably doing it to get healthier so you can keep up with your kids or grandkids, and enjoy your life to the fullest.  But aren’t you also maybe… kinda-sorta… hoping you’ll look better in the process? I know I sure am! So what I’m trying to say is that looking and feeling great go hand in hand and there is nothing vain about it. “Beauty” is one of my favorite things to immerse myself in, and if you love it too, you’ll enjoy my top tips for looking younger, feeling beautiful, and watching your confidence go through the roof as you give yourself the love and pampering you deserve. Beauty & Anti-Aging Tip #1 — Dry Brushing Dry brushing is one of my go-to beauty tricks because it’s thought to remove dry, dead skin cells, unclog pores, increase blood circulation, and help drain your lymphatic system (where toxins can build up). With a regular dry brushing practice, your skin can look healthy and glowy. If you’ve never dry brushed before, go easy. Dry brushing should never hurt — if it does, lighten your touch or use a brush with softer bristles. As your skin gets used to the sensation, you’ll feel less sensitivity.  Here’s how to dry brush like a pro: Buy a bristle brush that’s specifically designed for dry brushing. Make sure to choose a brush with a long handle so you can reach every part of your body. You might even want to buy a kit that includes several brushes, including a very gentle one for your face. Strip down and stand in the bathtub. Starting with the soles of your feet, brush every part of your body, moving upward toward your heart. Remember to be very gentle when you brush sensitive areas. When you’ve finished brushing, take a warm shower. Afterward, pat yourself dry and apply a good-quality skin cream or oil.  Beauty & Anti-Aging Tip #2 — Make a Smart Salt Swap When you work with some of the world’s best makeup artists, you learn a good tip or two. One I’ve heard over and over again? Salt can dry out your skin and make you look saggy, baggy, and old. Yikes! The good news is, not all salt is evil — unrefined Celtic sea salt and pink Himalayan salt are the “good guys.” If you love salt but hate looking older than you are, I suggest making these two your new best friends! These unrefined mineral salts have no toxic additives. (Unlike table salt, which contains harsh and toxic chemicals, including bleaches and anti-caking agents.) Mineral salts also contain smaller amounts of sodium and chloride than table salt. Better yet, they boast more than eighty minerals — silicon, potassium, magnesium, sulfur, and calcium, being just a few — that energize your cells and help make you beautiful. So, sprinkle on… but do it mindfully! Beauty & Anti-Aging Tip #3 — Drink Yo Water I know, I know. You’ve heard me talk about water endlessly, and guess what? I’m about to do it again.  It’s that important. The truth is, dried out skin cells leave you looking, well, dried out. Do you want to look dried out and deflated? Or would you rather your skin look plump, dewy, and vibrant? Right. So grab that water and chug-a-lug! I start every morning with a big glass of water with a lemon squeezed into it. This gives my skin a double dose of beautifying power — first from the water, and second from the vitamin C, which helps build collagen. Better yet, add my Lemon Sips to your water. It features SOD B®, a natural, antioxidant-rich extract derived from cantaloupe that has been clinically proven to help restore skin elasticity and resilience, protect against UV skin damage, and help shrink fat cells below the skin surface. Among other things. (Plus, it’s absolutely delicious.) I recommend drinking half your body weight in ounces of water each day (more if the weather is hot or you’re sweating a lot), so if you’re having trouble getting it all down, check out my list of hydration helpers. Find your perfect combo and get that water in your body! Beauty & Anti-Aging Tip #4 — Watch Your Posture You’re no slouch… so why present yourself as one? Look, I know no one means to walk around looking like a stand-in for the Hunchback of Notre Dame. But hours and hours spent hunched over computers, phones, desks, you name it, can really do a number on our backs, shoulders, and necks. And believe it or not, all this slouching can prevent our lungs and digestive systems from functioning at their best. Improving your posture aligns your joints, bones, and organs and helps them work the way they should. Bonus: standing and sitting up straight can make you look younger and lighter, and may even help you feel happier and more energetic. Sounds pretty beautiful to me! Beauty & Anti-Aging Tip #5 — Flip Your Lid Here’s a beauty tip I bet you’ve never heard: stand on your head! Yes, I’m serious. This beauty tip comes courtesy of my friend, Kathy Smith, and here’s the thought behind it: when you stand on your head, you dramatically increase circulation to the skin of your face. This helps clean out the toxins that age your skin, while bathing it in nutrients that make it look young and healthy.  I’m not saying you have to be upside down for hours a day — a minute or three is all it takes. If your neck (or any other part of you) won’t cooperate, just hang your head over the edge of your bed. Same idea, and you should still get the same great results. Bonus Tip: Add BellaBiotics to Your Daily Routine BellaBiotics are my new secret weapon and holy cow, are the testimonials rolling in for this revolutionary once-a-day capsule that literally retrains your skin’s behavior. How? By targeting your skin and gut microbiomes from a cellular level to help restore your skin’s elasticity, smooth out wrinkles, and protect against ultraviolet damage from electronic devices. It also boosts your body’s collagen and elastin production, and even improves your digestive health. In one capsule!  Sign. Me. Up! The Beauty of Beauty     Of course the most important steps you can take to look and feel beautiful are eating right (including drinking Bone Broth each day), getting enough good, quality sleep, and managing your stress. But I hope these favorite beauty tips of mine help you look and feel even better. After all, a confident woman is a massive asset to this world. Let your light shine, my friend!  

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

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

Every one of us has heard that stress is bad for our health. I cover this topic quite a bit because as a board-certified naturopathic doctor, I believe that managing your stress is absolutely essential.  Here’s what I’ve learned: you can go about your busy life, giving-giving-giving and forgoing your own needs only for so long. At some point, it will all catch up with you and you’ll be exhausted, cranky, and unhappy with the number you see on the scale. You may even find yourself battling other health issues and getting sick more often.  In fact, here’s a list of just some of the negative effects of chronic stress: Weight gain — When you’re stressed, you may “eat your feelings,” and turn to food to self-medicate and make yourself feel better. Aging — When your stress hormone levels spike, you may experience an eventual drop in human growth hormone, which helps keep you young and lean. Chronic stress can also weaken the integrity of your skin’s collagen, leading to sagging and wrinkling.                            Healthy-lifestyle neglect — When you’re stressed or too busy giving to others, you may be more likely to turn to vices like alcohol, cigarettes, or junk food, or you may quit exercising or even short yourself on sleep.                               Quite obviously, none of this supports the healthy lifestyle you want and need for yourself, so my advice? Stop the stress! Stop it now. Pronto. Starting today.    Enter: Stress Management The good news is, stress management can be free… and even fun! Since you decide how you spend your time, YOU get to choose the habits and activities that will help you push the reset button and get out of the mess that is stress. I know it may feel crazy for me to ask you to add more stuff to your schedule, but I promise that if you give your body a break from stress for only a few minutes a day, you can begin to reverse stress’s negative effects. So allowing yourself 30, 15, or even 5 minutes a day is definitely worth it to feel healthier, happier, and more energetic. Ready to decompress? Here are some of my top tips for busting stress… quickly! 1. Earthing When was the last time you walked around barefoot? Outside. Yes, like in the grass, sand, water… even the dirt. This is actually a therapeutic practice called Earthing, and it’s a fantastic — and free — form of stress management.  Simply put, Earthing is when you place your bare skin (like the soles of your feet or the palms of your hands) on the Earth’s surface in order to exchange energy.  Why would you want to do this? Because the Earth’s surface is filled with free electrons that hold a negative charge. Those negative (good for you) particles help balance out the positive (bad for you) electrons that come from our phones and other electronic devices.  When you’re Earthing, you can absorb millions of those good-for-you negative particles, which makes you electrically grounded with the Earth and feeling strong, centered, balanced, and less stressed. All courtesy of Mother Nature.  2. Breathing/Breathwork Stress makes your breathing shallower, and shallow breathing makes you feel more stressed. Over time, this cycle becomes a downward spiral. When you break this pattern by learning to breathe correctly, you’re likely to see a big difference almost immediately. Breathwork is an ancient practice that aids in alleviating stress, and it can even improve your sleep, blood pressure, and emotional responses. I believe so strongly in the power of breathwork that I created a whole Diggin In episode about it. You can check it out here and work on your breathing starting right this second. RELATED: Find Natural Stress Relief Through Food and Supplements 3. Laugh Ah, the power of laughter. It truly is the best medicine!                                    Laughing makes you feel good all over by increasing blood flow to your organs, relieving discomforts, and, yes, easing your stress. It also burns calories. So while you’re reducing stress with a good belly laugh, you may also reduce your belly. Sounds like a double-win to me! (Plus, it’s fun!) 4. Get Outside Schedule Mother Nature on your calendar. As often as you can. Even if you can’t get in a full session of Earthing and you need to wear shoes, a hat, or even full-on snow gear, getting your body out of the confines of your home or office is key.  Research shows that spending a short time in a “green” environment like a park, yard, or forest can lower your stress. Plus, if you’re out on a sunny day, you’ll get natural exposure to vitamin D, which is a potent natural de-stressor and mood elevator.  5. Manage Your Yeses Here’s a hard truth: When you say yes to everything, you’re sabotaging your health. Why? Because the stress that stems from overcommitment makes you sick. It lowers your immune function, making you easy prey for illness. It also sucks nutrients out of your body and makes your body churn out huge amounts of cortisol and other stress hormones. The next thing you know, you’re craving sugar, fats, and probably a bunch of other self-soothing habits that are no good for you. Here’s my advice: Get comfortable with saying “No.” It may not be easy at first, but the sooner you take control of your own schedule and commitments, the less stressed you’ll feel. Your health is worth the initial icky feeling of learning how to use “No.” as a complete sentence. Try it out, starting today. And how about a bonus tip, while we’re at it? If you like to sip something warm and comforting before bed, try Bone Broth. It’s my go-to for stress relief and overall wellness support. I didn’t earn the name Dr. Bone Broth for nothing. *wink-wink* Between Bone Broth and these 5 tips, you can leave stress behind and become the healthiest version of yourself, living BIG and BOLD every day… just like you’re meant to!

Raise your hand if you think of skin care as a form of self-care.  If your hand is up, that’s awesome. You’re right on the money.  If your hand is not up, let’s have a heart-to-heart about why taking care of your skin means more than just wanting to look good. (There’s nothing wrong with wanting to look good, by the way. That’s a huge value of mine and I definitely own it.) As your body’s largest organ — it accounts for 7.5-22 pounds of your body weight, depending on your height and body mass — your skin acts as a natural filter, protecting your insides from harmful outside influences like toxins, germs, cold, heat, and other elements. The deepest layer of your skin (the subcutis) also stores water and fat, plus produces important hormones. Simply put: your skin is pretty magical. And very important. So how should you prioritize taking care of your body’s natural filter so you look good, feel good, and help your body function at its best? Let’s dive in. Essential Nutrients for Healthy Skin Foods For Great Skin I’m a big believer that healthy skin starts from the inside out. What you put in your body (or don’t put in your body) shows up on your skin, so building great skin starts at a foundational level.  Skin-renewing foods like avocados, Bone Broth, coconut oil, blueberries, and leafy greens are tops on my list. I eat these as often as I can and I honestly feel like I look younger than my age partly because of my skin-supporting diet. Skin-Supporting Supplements You may also ask your doctor about adding in supplements to boost your skin’s health, especially if your diet lacks fruits and veggies, or you have digestive issues that may impede your body’s natural ability to absorb nutrients.  I recently created my BellaBiotics supplement to target your skin and gut microbiome from a cellular level, to help restore your skin’s elasticity, smooth out wrinkles and sagging, protect against ultraviolet damage from electronic devices, and boost your body’s collagen and elastin production — all from the inside out. If you love the idea of quick and easy supplementation, BellaBiotics may be for you! The Nutrients Your Skin Needs Whether you get your skin-loving essentials from foods or supplements (or both!), here are some nutrients to look for: Prebiotics and Probiotics Collagen Vitamins A, C, D, and E Omega-3 Fatty Acids RELATED: Supplements For Glowing Skin What To Avoid For Healthy Skin Just Say NO To Sugar Since food plays such a major role in the health of your skin, let’s start there. If you’re eating loads of sugar and processed foods and wondering why your skin looks dry and depleted, I think we’ve found your answer.  Why is sugar so detrimental to your skin? Because sugar ramps up your production of AGEs (advanced glycation end products). AGEs “stiffen” collagen and elastin, which can damage your skin and make it harder to repair. So if you need yet another reason to ditch the sugar, there you go. Stay Away From These Additives Parabens Parabens — chemical preservatives added to products to improve shelf life — have been a staple in the beauty industry since the 1920s. No one thought much of them until the past decade or so. But with an increased awareness of what’s going into our products and onto our skin, parabens have been studied more and have been found to mimic the human hormone estrogen. This can interfere with how our bodies regulate our hormones. Yikes!  Armed with this knowledge (or just a heightened exposure to the term “paraben-free”), many of us are choosing to use products with natural ingredients — ones that don’t contain parabens. And while it’s true you may not be able to avoid all products with parabens, limiting them can be helpful to your skin. Fragrance Artificial fragrances are chemicals that can irritate your skin. And while slathering on delicious-smelling products can be a highlight of your skin care routine, you may be harming your skin if you’re using harsh chemicals.  An alternative would be to seek out products enhanced with natural fragrances, like essential oils. RELATED: For Better Skin, Look To Your Gut Start (or Enhance) Your Healthy Skin Care Routine Your skin has your back (literally!) no matter what, so showing it love is one of the best moves you can make for your entire body. You can start your Skin Care Self-Care routine today by adding nutrient-dense foods like Bone Broth (hello, collagen!) and blueberries (hello, vitamin C and collagen synthesis support!) to your diet. If you want extra skin support, try a supplement like BellaBiotics. And keep an eye on the ingredients in your skin care products. The more educated you are about what you’re putting on your body’s largest organ, the better choices you can make. Here’s to beautiful, youthful, healthy skin!  

As a naturopathic doctor, I’ve heard every reason in the book why someone might not be able to get in their recommended ounces of water each day.  “I’m too busy,” “I forget,” and the oh-so-common, “I just hate plain water” are a few. And, yes, I get it. Gulping glass after glass of plain water can be a bore… and a chore. The great news is that there are “hydration helpers” out there you can use to bump up your body’s hydration level without being married to a glass! I’ll share those in a minute, but first, let’s get back to the basics. What Is Hydration? Hydration is defined as the process of causing something to absorb water. In our case, we’re talking about the human body, of course. But you can think about this in other contexts, too. For example, if you want to use a sponge to clean your sink, do you put the sponge in there when it’s dry and expect it to do its job? No. You wet it first so it becomes pliable and, well, useful. The same is true for our bodies. They need water to function as they should. Why Do Our Bodies Need Water? The list of reasons our bodies need hydration is a lengthy one (see a previous article here), but here’s a quick recap: It keeps your skin smoother and healthier, so you enjoy a youthful glow and you aren’t stuck scratching at itchy, dry skin all day. It supports cognitive function and helps cut through the dreaded “brain fog” that can derail your productivity… and your whole day. It keeps your systems going… and flowing. From balanced electrolytes, to joints, muscles, circulation, body temperature, and even your internal “plumbing,” water is the magic elixir that keeps your body’s systems in tip-top shape. How Much Water Do Our Bodies Need? Let’s talk about how much you actually need. The hard truth is, you can’t get all those body-boosting benefits from a glass or two of water per day. You already know this though, don’t you? While you should always consult with your doctor to get advice tailored to your personal needs and health situation, a good rule of thumb is to consume half your body weight in ounces, each and every day. So if you’re 150 pounds, you should shoot for at least 75 ounces of water per day. If it’s hot out or you’re very active, you’ll need more.  How Do I Know If I’m Drinking Enough Water? You’ll know you’re meeting your body’s hydration needs if your urine is light or non-colored. If your urine is dark or if you feel thirsty, you’re either teetering on the edge of dehydration, or you’re already there. But What If I Hate Drinking Water? What Can I Do Instead? Ah, yes! This is where those “hydration helpers” I mentioned above come into play. If you loathe chugga-lugging glass after glass of plain water, this section is for you. Add Some Flavor One of the easiest ways to make water more palatable is to add a shot of natural flavor. Try these: Citrus fruit slices, like lemon, lime, or orange Herbs like fresh mint leaves, basil, or cilantro Fruits like melon, berries, and even pineapple Cucumbers, which give water a clean, crisp, spa-like flavor You can also use my beloved Lemon Sips, an easy-to-mix powder that, when combined with water, creates a sugar-free, fat-free, citrusy-delicious drink that refreshes and satisfies! I call it a “refreshing, detoxifying upgrade to your H2O.” (Really, it says that right on the packaging!) Lemon Sips not only make your water tastier and—dare I say it—more exciting, they also: Helps detoxify + flush waste from your system Helps diminish cellulite and skin dimpling Rehydrates and nourishes your skin  Helps protect skin from UV damage Gives you a healthy boost of energy That’s a lot of bang for your water-drinking buck, wouldn’t you say? If you like lemon, you gotta try Lemon Sips. Feast On Water-Heavy Foods Did you know that some foods are 90-100% water? While I won’t tell you to eat a tomato and a cucumber and call it good for your daily water intake, these water-packed fruits and veggies can boost your hydration levels and your nutrient intake. Add them to your plate as often as you can. Asparagus Bell peppers Broccoli Cabbage Cauliflower Celery Cucumber Greens Lettuce Melons Mushrooms Okra Pumpkin Strawberries Summer squash Tomatoes Watermelons Zucchini HOT TIP: Try making “noodles” out of squash or zucchini. More water, fewer carbs. Boom! What About Tea and Coffee? Do They Count Toward My Water Goals? Coffee used to have a bad rap for being dehydrating, but now that tune has changed. While coffee does have a slight diuretic effect, the amount of fluid lost is more than offset by the amount of fluid you’re taking in. So, yes, tea and coffee count toward your hydration goals. Just be sure not to overdo it with caffeine. Honing Your Hydration With so many hydration helpers literally at your fingertips, you should have no problem getting all the water your body needs and craves. Keep at it and don’t be afraid to get creative. Happy Hydrating!

I know we hear people talk all the time about the importance of self-care — and they’re right! If you don’t take care of yourself, nobody else is going to, and your body is going to suffer for it.  In fact, I already have a blog post all about burnout and how to tell if you’re experiencing it, as well as one on how important it is to care for your skin inside and out — both of which are essential self-care practices.  But do you know one of the most important self-care musts? The one that is non-negotiable and actually required by our bodies to keep us going?  Getting enough sleep.  You could do everything right, {{customer.first_name}} — clean diet, skincare, exercise. But there’s nothing out there that will make you look and feel as good as good, quality sleep! This is because your body goes into “rest and repair mode” overnight. It removes toxins, repairs cell and DNA damage, replaces aging cells, and then creates new ones.  That’s why if you don’t get the full 6-8 hours of good-quality sleep your body needs, it will show on your skin — and around your waist. So, if you want to look smooth and youthful, and feel well-rested and energized every morning, then sleep MUST be a priority. And I know it can be tricky to transition from a busy day to a peaceful night, so here’s the perfect nighttime routine to help you wind down:  Set a Regular Bedtime  Try to turn in at the same time each night and wake up at the same time each morning.  We all have an internal clock that knows exactly when we should be asleep or wide awake, so it’s important to pay attention when your body says that it’s time for bed, or you will wake up feeling unrested.   Sometimes it’s fine to stay up a little later on the weekends, but be sure to try and sleep in a little later, too. If you need a hand “resetting” your biological clock, spend some extra time in the sun. Even just 30 to 45 minutes of direct sunlight may balance out your circadian rhythm.  Going on a brief walk not only helps you achieve this goal, but the exercise aspect is just another tool that will help you sleep better at night — just be sure to wear eye protection and sunscreen if you plan to be in the sun longer than 15 minutes. Turn Off Devices at Least 2 Hours Before Bed Did you know the blue light coming from your TV, smartphone, or computer can alter your melatonin levels, making your brain think it’s still daytime?   So be sure to close the laptop, turn off the TV, and put your phone to bed at least 1 to 2 hours before you go to sleep. I find it helpful to read a few pages of a book, listen to a podcast, or pack tomorrow’s lunch during this time.  Setting your phone to airplane mode or turning on “do not disturb” until the morning can help you fight the urge to pick it up at every ding. Some people see even further success putting their phone in a separate room than the one they sleep in. But if you just can’t bring yourself to turn off your devices cold turkey, at least invest in some blue-light-blocking glasses. Keep the Room Dark Not only can artificial light keep you awake, but natural light can, too. Black-out curtains are a great investment for blocking out streetlights, porch lights, and that morning sun when you’re trying to sleep in. If you work overnight and have to sleep during the day, I cannot stress the importance of this tip. You’re not only fighting against your body’s circadian rhythm (which is telling you to stay awake), but you’re also dealing with the brightest part of the day. Plus, a heavy set of curtains can stop your room from heating up during the day, which leads to my next tip…  Set the Temperature to at least 67°F  Our body temperature changes constantly throughout the day.  But your body likes to cool down around nighttime to signal it’s time for bed.  So the cooler your body temperature, the more relaxed you become, and the more well-rested you’ll feel in the morning. If you need it even cooler, try out these tips for regulating your temperature at night: Use a fan or in-room air conditioning unit. These also double as white noise to drown out passing cars or snoring partners. Open the windows for ventilation (this works best if you have a screen and sleep above the ground floor). Reduce the humidity with a dehumidifier. Opt for breathable linens and loose-fitting pajamas, and remember to change out your bedding with the season or on a schedule that works for your lifestyle.  Stop Eating 3 Hours Before Bed  Now, this goes back to lowering your body temperature and letting your body focus on resting rather than digestion.  When you eat before bed, your body is focused on digesting the food you just ate instead of powering down for the night. Not to mention, laying down after a heavy meal increases your chances of digestive issues, like acid reflux and indigestion, which will certainly keep you up.  The same goes with water — you don’t want to keep waking up throughout the night, after all. Take Magnesium or Melatonin A little dose of either magnesium or melatonin can work wonders for good, restful sleep.  I recommend only taking melatonin when you feel extra restless before bed, or if you need to get to sleep earlier than normal and your body just isn’t cooperating. But don’t take too much of it or too often. Research suggests that taking too much can lead to nightmares, or even cause you to wake up feeling groggy. A general rule of thumb is to begin with 1 to 3mg and see how you sleep that night. And although magnesium doesn’t directly help you sleep, it’s a fantastic tool to help you wake up feeling refreshed. And it’s something you can take consistently since our bodies don’t naturally produce magnesium. But remember, always consult your primary physician before adding new supplements to your routine. Trust me, these tricks are going to help you fall asleep faster and sleep more soundly. And as a result, you’ll wake up with results you’ll feel in your body and see in the mirror.

What’s your go-to late-night snack? Is it sweets — maybe a homemade cookie or a scoop of ice cream? Or is it something a bit saltier, like popcorn or potato chips?  Whichever one you choose, I have some news for you that will make you think twice before diving into your bag of treats: both salt and sugar can rapidly age you. That’s right, even though these skin offenders are seemingly abundant in our lives today, they are actually speeding up the way that time shows on your face and your body.  But don’t go running and throwing out your sugar cans or salt shakers just yet  — today I’m giving you a closer look at the aging effects of salt and sugar, and what you can do to make them work for your lifestyle. Let’s start with sugar.  It may seem dramatic, but I actually like to call sugar the Sugar Demon because from the moment those sweet snacks hit your stomach they begin disrupting your microbiome by killing off good bacteria and feeding the bad bacteria. And when those bad bacteria multiply, your gut becomes swampier, meaning bloating, poor digestion, and zapped energy. Now, I’m sure you’re saying, “what does this have to do with my skin?”  Well, the gut is the sheer foundation of your beauty! When your gut, your internal garden, is flourishing, you’ll see the natural beauty on the outside. But when it’s not... That’s a recipe for blemishes, fine lines, wrinkles, and sagging skin. Here’s the kicker though... That pesky sugar demon isn’t just attacking you from the gut, it’s also interacting directly with your skin. Sugar increases the production of elastase and gelatinase, which are enzymes that break down your body’s supply of collagen and elastin. And let me tell you, you want to keep all that collagen and elastin right where it belongs! Collagen is like your body’s roots. It’s in your skin, nails, hair, gut wall… everywhere. And it strengthens all these structures and keeps your skin firm and toned. Plus, elastin gives your skin that “bounce-back” effect to keep you firm. “Okay, I get sugar. But what’s so bad about salt?” Let me tell you how I feel about salt, without telling you how I feel about salt: I call it the Salt Sniper. This is because salt hides in almost everything you eat... and kills off the good bacteria in your gut like a skilled marksman, just like sugar does. And according to the CDC, a whopping 90% of Americans are eating way too much salt! So, I take this beauty blocker very seriously… and it’s something I'm extremely passionate about.  Here’s why:  Salt decreases your body’s production of short-chain fatty acids, which are crucial to your foundational beauty. They play a key role in protecting your gut’s lining — you know, that wall surrounding your internal garden. So, when salt knocks them out, you’re going to be at a much higher risk for countless digestive issues, including bloating, cramping, constipation, diarrhea, and leaky gut. (And you already know that leaky gut can lead to low energy, weight gain, brain fog, poor mood, and dull, lifeless skin.) On top of all of that, heavily processed table salt also dehydrates your entire body. Some experts say that 75% of all Americans suffer from dehydration, which leads to dry patches, wrinkles, age spots, and dark, puffy bags under your eyes. So, you probably reach for some lotion and think it’ll do the trick and rehydrate your skin, right? Wrong. It’s okay. I used to do it, too. But remember, it’s what’s going on in all the layers beneath the surface that you should really be moisturizing. Because you, and your collagen strands, need lots of water to stay healthy. Without it, they begin to crack and clump together. Think of plump, juicy, ripe grapes. Now, imagine those grapes drying out and shriveling up into hard, dark, wrinkly raisins. That’s your skin on salt. Need I say more? But before you go cutting sugar and salt out completely, I want you to know that’s not the answer. It isn’t helpful, and it simply isn’t sustainable, because there’s sugar and salt in everything — even vegetables. The solution is much simpler:  Cut back on your sugar and salt intake. Eat more protein and healthy fat.  That’s really it! And I recommend protein and healthy fats because these foods are known to keep you full and curb your appetite. I find that “fat bombs” are a fun snack that revs up your metabolism, gives you a boost of energy, and sends those pesky cravings on their way. Plus, they’re a little sweet — without all the sugar. You can find my favorite recipe for Cinnamon Coffee Cake Collagen Fat Bombs here! Or, if you prefer something a little sweeter, this smoothie has just a pinch of sugar and salt and it's a great way to satisfy your cravings without derailing your goals. Check out my Salted Caramel Chocolate Shake, here!  Whatever your favorite feel-good food is, just remember that moderation is key, and there’s always a healthier, DKA-approved way to enjoy the things you love most. 

I’ve said this before, and I’ll say it again and again: health (and illness) starts in your gut. If you have poor gut health, you’ll experience anything from wrinkled skin, to weight gain, to low mood and immune health. We can thank (or blame) the standard American diet (SAD) for most of our gut concerns. We’ve been told for too long that foods like whole grains and soy are good for us — when they’re two major culprits making your gut sluggish! It’s never too late to heal or reset your gut, naturally. You can start today by changing your lifestyle and diet to support gut-healing foods. It’s no surprise what we put into our bodies plays a huge part in our gut health. How to get rid of bad bacteria in your gut? 1. Get rid of the toxins in your diet. These foods are causing inflammation in your body and making your gut sluggish: Alcohol Caffeine Conventionally raised, non-organic raised meats. These are high in omega-6 oils, which leads to chronic inflammation. (Instead, eat pastured or grass-fed meats) Yes, even whole grains. Processed foods Refined sugars (Get the full list of sugars to avoid here) Seed oils like canola, sunflower, grapeseed, and even vegetable oils. These are also high in omega-6 oils your gut doesn’t want! If you keep eating these pro-inflammatory foods, you’re poisoning your body and quite frankly, setting your gut on fire. 2. Fill your diet with fermented foods Popular fermented foods include kefir, sauerkraut, and kimchi. These are rich in probiotics — the good bacteria your intestines need for optimal digestion and health. Your gut loves food like these! Best of all, you can find them at your local health foods store. And they’re packed with flavor to add to any meal. 3. Take a powerful probiotic Taking a probiotic daily floods your body with good bacteria like lactobacillus acidophilus and bifidobacterium lactis. You may not be able to eat kimchi or sauerkraut everyday, so this is your best option if you want to quickly reset your gut. And because probiotics are filled with good bacteria, it puts your gut on the fast track to strengthening. Just don’t forget to take it every day. 4. Avoid antibiotics like the plague Antibiotics get rid of ALL your healthy gut flora — they’re the opposite of probiotics.  Sometimes doctors are too quick to prescribe them. If you absolutely must take antibiotics, ask your doctor about also taking a probiotic supplement at the same time, and when you’re safe to do so. If you’ve taken a lot of antibiotics, then you REALLY need this gut reset! 5. Take a multi-enzyme supplement (preferable after every meal) Digestive enzymes break down the foods we eat so we absorb its nutrients. But certain things can decrease our digestive enzymes, like aging and chronic stress. So, even if you eat healthy foods, you may not get all the nutrition you need. That’s why I recommend you take an enzyme supplement such as carbohydrases (break down carbohydrates), lipases (break down fats), and proteases (break down proteins). 6. Consume natural gut-healers In addition to probiotics and fermented foods, these will help the walls of your gut: Aloe vera Vitamins A, C, and E L-glutamine Omega-3 fatty acids 7. Relax to support gut health Easier said than done, right? Look, I know stress happens. Your life gets busy, and maybe you forget to do a daily relaxation practice. But that’s bad news for your gut, because stress contributes to a leaky gut. Think about it... aren’t your stomach and your digestion two of the first things affected during an emotionally difficult time? In fact, your gut is where the majority of your body’s serotonin resides, which is why it’s referred to as the “second brain.” So, give yoga or meditation a try. Take a spa day, get a massage, and simply take it easy. Your gut and entire body will thank you for it! 8. Sip at least one cup of bone broth a day I’ve saved the best for last, folks! Bone broth keeps your digestion on track and helps strengthen the gut lining and thanks to the beneficial amino acids glycine and glutamine as well as glucosamine and chondroitin.Glutamine is an amino acid that supports a healthy gut by protecting the gut lining, and providing fuel for the cells of the small intestine. Glycine is an amino acid that stimulates stomach acid secretion thus supporting healthy digestion. Glycine is also a key part of bile acid, which plays a huge role in fat digestion and supporting healthy cholesterol levels.Glucosamine and chondroitin create healing mucus, which soothes intestinal distress. It also facilitates the passage of food, and strengthens the good bacteria while weakening bad gut bacteria.Did I mention it tastes delicious, too? It keeps me satisfied throughout the day and curbs any sugar cravings (take that, Sugar Demon!). No matter what your health is like right now, remember that healing (and weight loss!) starts in your gut. When you do a reset, miraculous things happen! Keep thinking Big and living BOLD!

Did you know that there’s an entire universe inside you? Well, it’s true! I’m talking about your gut microbiome—the universe of microbes that live in your intestinal tract. Researchers are discovering that these microbes play a huge role in keeping you healthy. And here’s something really exciting: We now know that you can actually cultivate a healthy microbiome. Today, I want to dive into what your microbiome is and what it does for you. After that, I’ll talk about how to avoid the biggest microbiome wreckers and keep your gut microbiome happy and healthy. What is your microbiome? Your microbiome consists of trillions of microbes. These microbes include bacteria, fungi, and viruses.  These tiny but tireless workers do lots of jobs, affecting every cell in your body in one way or another.  What does a microbiome do? They help you metabolize nutrients. They synthesize the B vitamins and vitamin K. They help to protect you against dangerous bacteria that invade their turf. They help to teach your immune system when to stand down. This is crucial, because an over-active immune system can cause over-active immune system can cause health issues. They help to keep you happy. Did you know that 95% of the “brain” chemical serotonin, which plays a big role in your mood, is actually produced by your gut bacteria? They affect your levels of “good” cholesterol. They play a powerful role in controlling your weight. In one amazing experiment, researchers studied twin pairs consisting of one lean and one obese twin. They transferred gut bacteria from these twins into mice, and guess what: The mice that received bacteria from fat twins got fat, while the mice that got bacteria from lean twins stayed lean. Clearly, keeping your microbiome in top shape is crucial if you want to be slim, happy, and healthy. Unfortunately, a whole host of things can disrupt the microbial universe inside you—and when it’s in bad shape, so are you. How can your microbiome be harmed? The modern world is hard on your gut microbiome, constantly attacking it in one way or another. The worst culprits are antibiotics, which kill off millions of good microbes along with the bad ones. But even if you use antibiotics only when it’s absolutely necessary—which is a very smart idea, by the way—a wide range of environmental insults can damage your microbiome. Here are some of the most common ones: Other medications. One quarter of the drugs that affect human cells affect our gut microbes, too. Proton pump inhibitors, for example, decrease the diversity of your gut microbiome (that’s bad, because a diverse microbiome is a healthier microbiome) and increase the numbers of harmful bacteria in it. Stress. When you stress out, your gut bugs stress out right along with you—and over time, stress can make your microbiome unstable.  A high-sugar, high-carb diet. Sugar stops the production of proteins that foster the growth of beneficial gut microbes. (And remember that carbs—even the so-called “healthy” ones—turn right into sugar in your body.) Artificial sweeteners. These may seem like a good alternative to sugar, but they’re actually just as bad because they’re toxic to your gut microbes. When your gut microbes take too many hits, bad things happen. The good microbes die off, while the bad microbes start taking over. Or the good microbes over-multiply, causing a crisis of overpopulation. This makes it impossible for your gut microbes to do all of their critical jobs in the right way. So you’re not digesting your food properly. You’re bloated or constipated. Your immune system isn’t working right. Your brain isn’t happy. You fall prey to infections. You even gain weight. On top of this, your microbiome gets inflamed. This inflammation damages the lining of your intestines, causing holes to open up—what we call a “leaky gut.” When this happens, toxins and undigested food particles escape from your intestinal tract. Your immune system targets these as invaders and unleashes a chemical attack, leading to chronic, body-wide inflammation. This inflammation, in turn, further damages the gut microbiome, in a vicious cycle. It’s a prescription for weight gain, fatigue, and illness. How can you cultivate a healthy microbiome? I’ve told you the bad news—but don’t panic, because there’s plenty of good news, too! That’s because we’re discovering that we can cultivate a hardy microbiome that’s strong enough to withstand the daily hits it takes. So no matter what the world dishes out, your microbes can keep doing their jobs. What’s more, it’s easier than you’d think to nurture your microbiome. Here are my eight simple and powerful tips for tending your internal garden. Cut the sugar and carbs. Instead, eat lots of clean protein, healthy fats, veggies, and fruits. These foods give your gut bugs the nutrients they need to thrive. Eat lots of fiber. Your gut microbes love fiber, and they’ll reward you for eating it. Research shows that adding fiber to your diet can shift your microbiome from a profile linked to obesity to one linked to slimness, meaning that weight loss becomes easier—and who doesn’t want that? Eat probiotics. Probiotics seed your microbiome with beneficial bacteria. You can take probiotics in supplement form, but it’s even better to get them from fermented foods like kimchi, sauerkraut, and pickles. (My favorite is homemade kimchi, which can contain hundreds of different probiotic strains in a single batch, compared to just five or ten in a supplement.) When you buy kimchi, sauerkraut, or pickles, make sure these are refrigerated versions that contain live cultures. Eat prebiotics. If probiotics are the seeds in your microbiome garden, prebiotics— special plant fibers that help your gut bugs flourish—are the fertilizer. Some of the best are Jerusalem artichokes, asparagus, bananas, chicory, garlic, onions, and leeks.  Reduce your stress. Less stress equals a happier microbiome. So every day, schedule at least a few minutes for a stress-busting activity, whether it’s meditating, journaling, doing yoga, or dancing along to your favorite music.  Exercise. Work out at least three or four times a week. Exercise can increase your population of microbes involved in producing short-chain fatty acids that help to reduce inflammation.  Get dirty. Yes, there is such a thing as being too clean. You’ll pick up beneficial microbes—and increase the diversity of your microbiome as well—when you dig in the garden, take a hike, or play in the mud. So get down and dirty once in a while. Your gut microbes will thank you for it. Take action after a course of antibiotics. As I said earlier, antibiotics are the #1 gut microbiome destroyer. So if you do wind up needing a course of antibiotics, double down on all seven of the previous rules—and, in particular, absolutely load your body with high-quality probiotics (especially kimchi) and prebiotics. It can take up to a year to fully restore your microbiome after a course of antibiotics, so be diligent. Your gut microbiome needs careful tending, especially in today’s challenging world. Luckily, with enough TLC, you can keep that little universe inside you going strong. When you do, it’ll reward you by banishing your bloat, helping you lose weight more easily, and keeping you healthy and happy.  To get you started, here’s my recipe for home-made kimchi—I hope you AND your gut bugs enjoy it! Keep Positive and Stay Healthy!

People sometimes say to me, “You have such great skin—you must have terrific genes!” But trust me: It’s not the genes. I work at it. It’s true that I inherited a nice Italian complexion. (Thanks, mom and dad!) But as I aged, time still took its toll in the form of wrinkles, dryness, and dullness. I tried all the creams and potions—don’t we all?—but I quickly discovered that the best way to have glowing skin is to build it from the inside out. And there’s plenty of evidence to prove it.It’s well known that your nutritional status is closely linked to the health of your skin. Consider the outbreak of scurvy–a disease afflicting many sailors that caused fragile skin, bleeding gums, and poor wound healing among other things. It was eventually discovered that scurvy was really just a vitamin C deficiency. Because these sailors didn’t have access to fruits and vegetables, the only significant sources of vitamin C, for extended periods of time.Plus, while some nutrients applied topically can penetrate the surface layers of skin and provide benefits, there is little evidence suggesting that topically applied nutrients are able to efficiently reach the deepest layers of skin responsible for strength and elasticity. So for more than a decade, I’ve banished skin-damaging grains and sugars from my diet and loaded up on skin-renewing foods like avocados, bone broth, coconut oil, blueberries, and leafy greens. As a result, I look younger than I did ten years ago.But food isn’t my only secret! I augment my diet with a handful of supplements that help heal, smooth, and beautify my skin. And I generally recommend my patients do the same. You see, while I believe food should always be your primary source of nutrients, supplements are often also necessary. Especially given the fact that many people struggle with digestive issues, which can negatively impact your body’s ability to absorb nutrients.And factors like stress are known to quickly deplete your body of critical nutrients. So, without further ado...here are the skin-boosting supplements I highly recommend: #1 Supplement for Glowing Skin: Collagen It’s no contest—collagen definitely earns the #1 spot on my list. It’s your skin’s “support system,” and when it breaks down as you age, your skin starts to sag and wrinkle. In fact, numerous experimental studies have shown that collagen powder (a.k.a. hydrolyzed collagen) is readily absorbed by the body and efficiently transported to the deepest layers of your skin where it works its magic. So in addition to drinking bone broth, which supplies you with the building blocks of collagen, blast your wrinkles with collagen powder shakes and smoothies. #2 Supplement for Glowing Skin: Probiotics and Prebiotics These two supplements work hand-in-hand. Probiotics are beneficial to gut microbes, while prebiotics provides the healthy fiber that helps your microbes thrive. Both are powerful gut healers—and a healthy gut is the biggest key to beautiful, youthful skin. I’ve written about the connection between your gut and skin here. And this connection helps explain why probiotics and prebiotics may offer great benefits when it comes to problem skin conditions that cause redness and irritation. #3 Supplement for Glowing Skin: Vitamin C Your body cannot synthesize new collagen without vitamin C. Period. This is one of the reasons why vitamin C is highly concentrated in the skin. There it helps to produce fibroblasts, which are cells necessary for collagen production as well as wound healing. Vitamin C also works as a potent antioxidant to protect your skin from UV photodamage as well as neutralize free radicals caused by toxins. This is so important because our world is filled with chemicals and pollution that our cells must fight against every day.There is also evidence suggesting that vitamin C plays a role in the production of lipids in the outer layer skin. These lipids, also known as sebum, are essential for maintaining an optimal barrier function, which prevents water loss to keep your skin moist and supple. The lipid barrier also prevents potentially harmful toxins from invading. However, vitamin C doesn’t work in a bubble. It relies on other enzymes and nutrients, such as vitamin E, carotenoids, and glutathione. In this small double-blind controlled study, the combination of vitamin C and vitamin E supplementation decreased the participant's reaction to sunburn. This implies that these nutrients may help reduce the risk of further damage caused by UV exposure. This study involving burn victims found that supplementation with vitamin C, vitamin E and zinc combined effectively helped reduce the time necessary for their wounds to heal. Further, this study found that a fermented papaya supplement produced a significant improvement in skin elasticity and moisturization. And what’s interesting is that papaya is a highly concentrated source of vitamin C as well as carotenoids. Both potent antioxidants.Thus, I recommend taking vitamin C as part of the antioxidant complex or multivitamin as well as eating a rainbow of colorful fruits and vegetables. Shoot for a minimum of 1,000 mg. #4 Supplement for Glowing Skin: Vitamin E Vitamin E supports healthy skin due to its antioxidant activity. However, it also works at the immune level to benefit your skin. For example, this study found that almost 50% of participants with atopic dermatitis experienced a significant improvement in their condition with vitamin E supplementation. And 14% of participants experienced complete remission. On the other hand, less than 1% of participants given a placebo experienced significant improvement or remission. Plus, vitamin E can help protect your sebum from oxidation, which can be irritating and contribute to inflammation. It is estimated that over 90% of Americans are deficient in vitamin E. Partly because of the standard American diet, which is extremely nutrient deficient. Plus, vitamin E is a fat-soluble vitamin. This means it must be consumed with fat in order for your body to absorb it. Thus, the fat-free dieters out there are missing out.However, I must admit, adequate amounts of vitamin E are hard to get solely from food unless you’re paying close attention to it. Thus, I recommend a minimum of 15 mg (22 IU) of vitamin E daily as part of an antioxidant blend or multivitamin. #5 Supplement for Glowing Skin: Vitamin D3 Vitamin D is actually not a vitamin at all, but rather a hormone. It is produced by the skin as a result of unprotected sun exposure. Thus, it can be tricky to get enough. Especially since it’s not highly concentrated in food. Which is why so many people are deficient.Research has linked vitamin D deficiencies to several skin conditions. And in this study, patients are given a high dose vitamin D supplement (200,000 IU) after an induced sunburn experienced less redness. I recommend taking a separate supplement combining vitamin D and vitamin K.I recommend 5,000 IUs of vitamin D3 a day. However, because vitamin D is a fat-soluble vitamin and can be stored in the body, I do recommend regular vitamin D blood tests and adjusting as needed. #6 Supplement for Glowing Skin: Vitamin A When it comes to vitamin A, there’s retinoids (found in animal foods) and carotenoids (found in plant foods). Carotenoids are potent antioxidants, but in order to exert a physiological effect on the skin, the carotenoids must first be converted to retinoids. For some, this process may be inefficient. And in these cases, supplementation with vitamin A in the retinol form may be necessary. Retinoids are involved in the expression of genes associated with skin structure and function.They also have the ability to increase the production of skin cells, including fibroblasts which are responsible for collagen synthesis. Thus, retinoids are helpful when it comes to skin damage and wound healing. When supplementing with vitamin A for beautiful skin, be sure your supplement contains both forms (retinoids and carotenoids). And shoot for 2000 to 3000 IU of retinol. #7 Supplement for Glowing Skin: Omega-3 Fatty Acids As you age, your skin cells lose their plumpness. I like to compare this to a row of soccer balls slowly going flat. Omega-3 fatty acids strengthen the membranes of these cells, plumping them up and making them bouncy again. Research has also shown that Omega-3 fatty acids help support your skin’s lipid barrier, reduce inflammation, increase your skin’s tolerance to sun exposure, and promote wound healing.In this study, Omega-3 supplementation (500 mg of EPA and 500 mg of DHA daily) significantly reduced redness associated with acne in participants when compared to the control group. What’s also interesting is that another group was given 200 mg of GLA (gamma-linolenic acid), an Omega-6 fatty acid. And this group experienced similar results to those that were treated with Omega-3 fatty acids.However, it’s important to note that the GLA in this experiment was from borage oil as opposed to highly processed, genetically modified vegetable oils, which I do NOT recommend. #8 Supplement for Glowing Skin: Zinc This trace mineral is found in relatively high concentrations in your skin as compared to most other tissues in your body. Zinc is an amazing skin strengthener due to many processes it’s involved in, including protein synthesis, DNA synthesis, collagen production, cell division, and even your immune response. Zinc also has antioxidant properties, which help protect your skin cells from damage.This is essential to maintain a youthful glow and prevent wrinkles, fine lines, and age spots. In addition, zinc has been studied quite extensively as a treatment for acne because research has shown zinc deficiencies are common among those that suffer. However, the results are mixed. This is also true for researchers studying the effects of zinc on rosacea. One study found a statistically significant improvement after treatment with oral zinc supplementation while another found no benefit.What’s interesting to point out, is that different forms and doses of zinc have been used in these studies. And this may be one factor contributing to the mixed results. For example, the study reported positive results when administered 100 mg of zinc sulfate three times a day for a total of 300 mg daily. However, in the contrasting study, 220 mg of zinc sulfate was given twice daily for a total of 440 mg a day. This means that zinc may not be your miracle mineral when it comes to solving all your skin problems, but it is necessary for healthy skin function.And it could very well be a missing piece of your puzzle. So if you’re struggling with skin issues, I do suggest having your zinc levels checked as well as addressing any deficiencies. However, more isn’t always better. Too much supplemental zinc can impair your body’s ability to absorb other nutrients, such as copper. The daily minimum recommended intake is 15 mg for adults. And no more than 40 mg of supplemental zinc a day is recommended to avoid toxicity. In general, I recommend taking 30 mg of zinc bis-glycinate chelate daily for the best results. #9 Supplement for Glowing Skin: Magnesium Magnesium is known as nature’s “chill pill.” It helps the body relax and ease stress. And stress is a big factor when it comes to healthy skin, especially in the case of stress-induced acne. Magnesium also plays a role in DNA replication and is necessary for the production of glutathione. Both which are necessary to maintain youthful skin. When it comes to forms, I prefer magnesium malate or magnesium bis-glycinate. And I recommend approximately 500 mg daily. #10 Supplement for Glowing Skin: Silicon Silicon (not silicone) is a trace element essential for strong bones, skin, hair, and nails. Essentially, its role has much to do with collagen synthesis as well as strengthening existing collagen to give it more elasticity. This equates to firmer skin, a fuller head of hair, and stronger nails. However, despite being available in many foods, it’s often poorly absorbed. For example, bananas are rich in silicon. But only approximately 2% is absorbable.Plus, absorption rates decrease as you age due to the production of less stomach acid. Thus, silicon supplementation is becoming more widespread. Researchers in this study administered silicon to middle-aged women with photodamaged skin. Participants experienced a statistically significant reduction in skin roughness and improved skin tone when compared to the placebo group. Improvements in hair and nail strength were also observed. There isn’t a daily recommended intake for silicon. However, most supplements contain 3 to 5 mg. #11 Supplement for Glowing Skin: CoQ10 CoQ10 is a potent antioxidant available in some foods and also produced by your body. However, production naturally decreases as you age. A handful of studies have shown that supplemental CoQ10 may offer some pretty (pun intended) nice benefits for your skin. For example, this study found that supplementing with CoQ10 helped improve visual signs of aging, such as wrinkles, fine lines, and rough skin. Supplements + a Healthy Diet = Glowing Skin These supplements—combined with a diet of healthy fats, lean proteins, bone broth, and fruits and veggies—will strengthen your skin at the cellular level. And unlike Botox, which merely paralyzes your muscles temporarily, their effects are lasting. So if you want gorgeous skin for life, follow my lead: work at it! Wrinkle creams can be helpful, but you need to do both–feed your skin inside and out.   Keep Thinking Big and living BOLD!   MORE ON ANTI-AGING >  12 Herbs for Anti-Aging: Promote Youthful Radiance — Natural herbs that support youthful, glowing skin. >  My Beauty and Anti-Aging Game Plan: 5 Tips For Looking and Feeling Ama — Dr. Kellyann's personal anti-aging secrets. >  Why Is My Neck Aging So Fast? — Why your neck ages faster and what you can do about it. >  Should I Take a Multivitamin? — Guidance on whether a multivitamin is right for you.  

As a naturopathic doctor, I see lots of people who are overweight, tired, and sick. Instead of offering these people pills or surgery, I give them this advice: Start treating your gut right! Your gut contains an entire ecosystem of trillions of microbes, called your microbiome. When you have a healthy gut microbiome, you have a rock-solid gut. What are the consequences of an unhealthy gut? Eighty percent of your immune system is in your gut. Your gut microbiome plays a huge role in modulating this system. When your immune system is working correctly, it protects you from infection without going haywire and causing autoimmune problems. Your gut microbiome helps digest your food. When it's doing its job right, you get the nutrients you need to stay healthy and energetic. When it isn't, you suffer from gas, bloating, constipation, or diarrhea. When your microbiome is unhealthy, it becomes unbalanced. Eventually, the damage caused by this poor performance leads to a “leaky gut,” allowing toxins and undigested food particles to escape into your bloodstream. This sends your immune system into hyperdrive, causing, system-wide issues—like a forest fire that never goes out. Strengthening and balancing your microbiome is key, and you’ll get slimmer, younger, and healthier. Your skin pays the price for an imbalanced gut. Your skin health is directly connected to your gut health. By nourishing your gut microbiome, you can repair and improve your skin health from the inside out, naturally. I'm talking elasticity, wrinkles, sagging... the works! What are the best ways to achieve a healthy gut? Clearly, in order to be your best, you need to treat your gut right. And today, I want to focus on three powerful tools that can help you do this: probiotics, prebiotics, and nutrient-dense superfoods. First, let’s talk about probiotics and prebiotics. Think of probiotics as the “seeds” in the garden of your microbiome, and prebiotics as the healthy soil that they thrive in. Here’s a closer look at each one. What are probiotics? Probiotics are foods or supplements containing live, beneficial microbes that will settle happily into your ecosystem, helping to build a diverse and well-balanced microbiome. Probiotic foods include:  Sauerkraut Kimchi Pickles Coconut kefir (Be sure to buy unpasteurized sauerkraut and pickles; you’ll find them in the refrigerated section in your store.) What are prebiotics? Prebiotics are foods or supplements high in the soluble fiber that your gut microbes love to eat. Prebiotic foods include: Jicama Onions Garlic Asparagus Leeks Unripe bananas Chicory root Jerusalem artichokes When you eat probiotic and prebiotic foods—preferably together, because they work synergistically—you build a vibrant, happy ecosystem. The prebiotics supply your good gut bugs with nourishing food, the probiotics boost their population, and you get a glowing gut that keeps you healthy from head to toe. If you don’t get plenty of probiotic and prebiotic foods in your diet, I strongly recommend taking supplements that contain them.Also, load up on probiotics and prebiotics both during and after any course of antibiotics, which can absolutely nuke your microbiome. When you feed your gut probiotics and prebiotics, you’ll lay the foundation for a super-healthy gut microbiome. To make it even healthier, eat nutrient-dense foods that soothe and heal your gut, making it a better environment for your hardworking microbes. What are the most powerful super foods? Bone broth Berries Coconut Turmeric Ginger Curry powder Fatty fish Avocados Green & leafy vegetables Cruciferous vegetables Chocolate Green tea When you combine the power of prebiotics, probiotics, and nutrient-dense superfoods, your microbiome will keep getting stronger and healthier. As a result, you’ll lose weight, your hair will get shinier, your skin will look smoother and younger, and you’ll feel fantastic. So pamper that gut—you’ll love the results!   Keep thinking Big and Living BOLD!

Would you believe me if I said healthy skin starts from within? Well, it’s true! Just like every other organ in your body, your skin needs a steady stream of nutrients to thrive. And to look and feel great. Plus, problematic skin, especially conditions such as acne, eczema and psoriasis, is often a sign that something on the inside isn’t quite right. And when this is the case, the food you eat — or don’t eat — is often one of the biggest factors. Now, this doesn’t mean you don’t need any skincare products or a healthy beauty regimen. But you can’t underestimate the importance of nutrition when it comes to your skin. So, I’m going to share my top internal and external “plump and glow” tips. Nourish Your Skin from Within Hydrate, Hydrate, Hydrate When it comes to healthy skin, both hydration and moisturization are essential. But it’s important to recognize that they actually mean two completely different things. Hydration solely comes from drinking nourishing fluids and eating fresh fruits and vegetables. Because it relates to the water that gives your skin cells their shape and keeps them plump and juicy. On the other hand, if your skin cells are dehydrated, they shrivel up and die. And this is what leads to the dreaded wrinkles, sagging, and dull skin. No, thank you! So dehydrated skin lacks water from the inside. Do you have a hard time getting enough water every day? Try my favorite hydrating water infusions to add a little flavor to each glass! On the other hand, when we talk about moisturization, we’re referring to oils. And a lack of oils leads to dry skin. Eat Healthy Fats We must tackle moisture from the inside and out. And one of the ways to keep your skin from drying out, is by eating healthy fats from whole foods such wild salmon, avocado, coconut, olives, nuts, and seeds. Your body MUST get these fats from your diet to produce its own oil, known as sebum, which provides a protective layer on your skin and keeps it moist.  But the benefits of healthy fats for your skin don’t stop there. Omega-3 fatty acids, such as those found in fish, are anti-inflammatory. So, they can help reduce redness and swelling. Many healthy high fat foods (i.e. almonds, avocados, olives) also contain vitamins A and E. And these vitamins are potent antioxidants, which help prevent skin damage and slow the signs of aging. Plus, both of these vitamins boost collagen production, which is what gives your skin its elasticity and keeps it plump and wrinkle-free.  Which leads to my next tip... Eat Collagen-Boosting Foods I’ve already mentioned vitamins A and E when it comes to boosting collagen. But vitamin C is also essential. Without a sufficient supply of vitamin C, your body can’t make new collagen. Period. Fortunately, vitamin C is found in many of these fruits and vegetables in high doses: Strawberry Brussels sprouts Orange Kiwi Grapefruit Red bell pepper Broccoli Papaya Kale Pineapple And as you already know, I’m a HUGE fan of bone broth and collagen protein powders. Because both are excellent sources of the amino acids (i.e., glycine and proline) your body needs to build collagen. Numerous experimental studies have shown that collagen protein powder (a.k.a. hydrolyzed collagen) is readily absorbed by the body and efficiently transported to the deepest layers of your skin where it works its magic. And by magic, I mean plumping the skin to erase wrinkles, reverse sagging, fade stretch marks, and reduce cellulite. Yes, please! In addition to boosting your collagen, it’s also important to protect the collagen you’ve got. And antioxidants are the key. You’ll get them by eating an abundance of color fruits and vegetables, such as red beets and peppers, orange carrots and sweet potatoes, dark leafy greens, and purple berries. Supplement with Prebiotics and Probiotics Now, this is the key for balancing your gut microbiome and creating an environment that allows your skin to flourish from the inside out. But what exactly are prebiotics and probiotics? Prebiotics feed the healthy bacteria in your gut, while probiotics are living bacteria added to your microbiome. And you need both to prevent your system from becoming overrun with bad bacteria. Because when that happens, it’s a one-way ticket to bloating, sugar cravings, and yes, clogged pores and blemishes. On the other hand, finding the right pre- and probiotic blend is going to strengthen and support your gut, and show up through your skin. Some probiotic-rich foods you can add to your diet, include: Pickles Greek yogurt Kombucha  and kimchi. But in reality, you only need two specific probiotics, Lactobacillus paracasei and Lactococcus lactis, and one main prebiotic, XOS, that will target your gut and your skin at the same time. You see, these probiotic strains are the only two that have been scientifically proven to aid the skin and gut. And here's what they can do! I consider L. paracasei “wrinkles’ worst enemy” because it encourages the release of TGF-beta, which stimulates new cell growth. That means it repairs tissue in the gut barrier and on the outer layer of the skin. Then L. lactis comes in and strengthens and amplifies the benefits of L. paracasei by balancing gut bacteria, which boosts digestion and eases bloating. And as for the skin, L. lactis has been proven to increase skin hydration, making it plump, dewy, and more resistant to fine lines and wrinkles. Nourish Your Skin from the Outside Choose Your Products Wisely It’s important to avoid chemical-laden products. Because not only can these toxins make it into your bloodstream, but they’re also very harsh on your skin, causing irritation and stripping your skin of its natural moisture. That’s why I recommend sticking to truly natural products, such as one of my favorite brands — Annmarie Gianni Skin Care. Tone The main purpose of a cleanser is to wash away dirt and impurities. But in the process, it also washes away oil and changes the pH of your skin. Therefore, I always recommend using a natural toner to rebalance your skin’s pH and close and tighten your pores. Toners also help your skin better absorb the nutrients in your serum, cream, or moisturizer (if applied when your skin is still a bit wet).  You have many choices when it comes to toners. Personally, I love toning spritzes that contain simple, yet effective ingredients, such as witch hazel, aloe vera juice, floral hydrosols, and essential oils. Moisturize Many people shy away from oil. But in most cases, oil is your skin’s best friend — even for those with oily skin and acne. Oils can penetrate your skin and provide a healthy source of moisture. And when your skin has the moisture it needs, your body stops producing excess oil.  Plus, oils naturally contain an abundance of nutrients that fight inflammation and prevent free radical damage at the surface level. And all you’re left with is soft, glowing skin. While there are many amazing oils used in natural skincare, some of my favorites include: Rosehip seed oil: packed with skin-brightening, collagen-boosting, wrinkle-reducing vitamin C and other antioxidants Jojoba oil: a highly moisturizing oil that resembles your skin’s sebum Rose essential oil: moisturizes, prevents water loss, reduces inflammation, and improves the texture of your skin Apply Serums Freely and Liberally Just like eating antioxidant-rich foods can help fight free radical damage, using antioxidant serums has the same effect. Antioxidant serums can help protect your skin from the effects of free radicals from stress, smoke, UV rays, blue light, etc., which reduces the effects of aging, like fine lines and wrinkles. But it’s not just a one-and-done type of deal. You should use your serums liberally every morning and night to heal and nourish your skin. Like with anything, you’ve got to stick with it to really see results.  Now, if your head is already reeling about which antioxidant serum to buy, don’t worry. Here’s an easy-to-make homemade antioxidant serum using one of my favorite antioxidants — Vitamin C! Remember to make small batches of your serum each week so that it doesn’t go bad and begin to do more harm than good! Exfoliate Exfoliation refers to the removal of dead skin cells on the surface of your skin. When dead skin cells collect, age spots appear darker, wrinkles appear deeper, and the skin appears duller. Thus, exfoliation allows plump, new cells to emerge and shine. There are many methods of exfoliation: Physical Scrubs — You can remove dead skin cells physically with a facial scrub. But the trick is to be gentle because it can cause irritation and inflammation if you overdo it.  Chemical exfoliants — You can use certain exfoliating ingredients, such as alpha hydroxy acid (AHA), to “chemically” remove dead skin cells and stimulate skin renewal. And fortunately, there are many natural sources of AHA, such as citrus fruits, sugarcane, milk, and apples, that natural skincare companies can rely on. Dry Brushing — This form of exfoliation targets the entire body and can even be used on your face. Not to mention, dry brushing boosts blood circulation to the skin. There are plenty of dry brushing kits on Amazon with varying handle lengths and sizes for various areas. Dry Brushing Tip: Use long strokes or circular motions to brush your entire body starting at the soles of your feet, working your way up. Remember to always brush towards the heart!   Mask I love to draw a warm bath, apply a face mask, and settle in for a soak. Most masks are designed to deep clean your pores, exfoliate, and/or nourish your skin with anti-inflammatory and antioxidant nutrients. Thankfully, I’ve got you covered with the perfect hydrating mask!  My two-piece mask is infused with plant-based collagen, brown seaweed extract, and amino acids that penetrate the deepest layers of your skin and encourage collagen synthesis. It’s perfect for revitalizing your skin before a night out — or as a cooling and comforting act of self-care after to keep your face plump and hydrated. And unlike toning and moisturizing that are required daily, a mask once or twice a week is usually all you need to keep your skin healthy and beautiful. To Sum it Up… When your skin looks and feels good, you have more confidence to face the world. And it even boosts your mood. So if you want that “plump and glow” look, you must nourish your skin from both the inside and out. This means staying hydrated, eating nutrient rich foods, and sticking to natural skincare products that gently cleanse, tone, moisturize, and exfoliate your skin. Keep thinking big and living BOLD!

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

Menopause is so much fun, isn’t it? There are the hot flashes, the mood swings, and (ugh) that tendency to gain two pounds every time you even look at a cookie.  And here’s the thing that upsets menopausal women the most of all: those wrinkles that seem to appear overnight. What on earth is happening? Here’s the deal: When you hit menopause, your collagen production decreases dramatically. In fact, it drops by around 30%. That’s because estrogen is critical for maintaining collagen. As you lose estrogen, you also lose collagen—and as a result, your skin looks older every month.  But chin up, because there’s a solution, and it’s easy (and delicious).  How to replenish your collagen stores If you’re losing collagen, the answer is clear: replace it! And I’m not just talking about rubbing collagen creams or serums on your face. While these can help, you’ll get a much bigger payoff if you feed collagen directly to your skin cells. So restore your lost collagen every day by getting into these two habits: Add collagen powder to shakes, soups, and green drinks. Drink a mug of bone broth every day—and use it in soups, sauces, stews, and chili. Collagen powder is made of hydrolyzed collagen—which is collagen that’s broken down into tiny peptides your body can easily assimilate and use—and bone broth is loaded with the building blocks of collagen. Both of them will firm your skin and erase those wrinkles from the inside out. (And who doesn’t like a cool, creamy shake or a warm, satisfying bowl of soup?) It really is that simple: Love your skin by feeding it collagen, and it’ll love you back by looking years younger. But remember: This needs to be a regular habit. You’re losing collagen every day, which means you need to replace it every day. So make hydrolyzed collagen and bone broth part of your daily routine, just like brushing your teeth. By the way, if you’d like more motivation to make collagen part of your regimen, here it is. While I’m focusing primarily today on keeping your skin beautiful, here are three other big benefits to getting that daily dose of collagen when you’re in menopause: Menopause puts you at higher risk for osteoporosis, and research shows that supplemental collagen can increase your bone density during this stage of life. You know that weight gain I talked about earlier? Collagen can help you get rid of those pounds that pile on so much more easily as you age. If you have osteoarthritis, taking supplemental collagen can promote joint comfort. One of the most common comments I hear from people doing my collagen-rich weight-loss plans is, “Dr. Kellyann, my knees don’t hurt anymore!” So in addition to making your skin gorgeous, collagen is going to strengthen your bones, help you lose weight, and make your joints happy—pretty impressive bonuses, right? How to preserve your existing collagen Clearly, it’s smart to add collagen to your diet every day during menopause and beyond. And while you’re renewing your collagen supplies with hydrolyzed collagen and bone broth, it’s also smart to rev up your body’s own collagen production and protect your existing collagen. Here’s how to do it:  Get plenty of vitamin C. Vitamin C is a “rate-limiting” factor for collagen, meaning that if you’re deficient in this vitamin, your collagen production line shuts down. Eat lots of different colors of veggies. The phytonutrients that create the rainbow of colors in vegetables help to build, protect, and maintain collagen. Cut out the sugar. Sugar binds with proteins to form destructive molecules called advanced glycation end products, or AGEs. These cause collagen to get dry and brittle. Drink white tea. This type of tea protects against enzymes that break down collagen. Avoid smoking, excess alcohol, and over-exposure to the sun. All of these speed the breakdown of collagen. Get plenty of sleep. The more you short yourself on slumber, the faster your collagen will break down. Bust your stress. Stress increases cortisol levels and  is murder on collagen—so practice de-stressing activities like yoga, journaling, and meditation. When you combine these lifestyle changes with your daily dose of collagen powder and bone broth, you’ll maximize your collagen production and minimize collagen breakdown—and that translates into a younger, healthier you.  Get started! The sooner you get in the collagen habit, the better your results will be. To get you started, here two of my favorite recipes from my latest book, Dr. Kellyann’s Cleanse and Reset. BERRIES AND CREAM SHAKE A big dose of collagen, PLUS vitamin C-rich berries! 1 cup water, coconut milk (not canned), or almond milk, unsweetened and carrageenan-free 1/3 cup canned full-fat coconut milk ½ cup assorted berries 1 packet Dr. Kellyann’s Vanilla Bone Broth Protein, Vanilla Almond Collagen Shake, or any high-quality vanilla collagen powder Ice (optional) Directions:In a blender, combine the water, canned coconut milk, berries, collagen powder, and ice. Blend well.   LEMONY CHICKEN VEGETABLE SOUP Loaded with bone broth and those collagen-protecting veggies! 2 tablespoons ghee (clarified butter) 1 garlic clove, minced 1 leek, white and pale green parts only, thinly sliced 4 cups chicken bone broth (here’s an easy recipe) 2 carrots, sliced 2 celery stalks, sliced 1 to 2 cups zucchini and/or yellow summer squash, diced 2 teaspoons lemon zest 2 tablespoons fresh lemon juice ¼ cup parsley or basil, coarsely chopped 1 teaspoon herbes de Provence 1 teaspoon Celtic or pink Himalayan salt ½ teaspoon freshly ground black pepper 2 cups or more loosely packed baby spinach Lemon wedges, for serving Directions:In a large stockpot, melt the ghee over medium-high heat. Add the garlic and leeks and sauté for 3 to 5 minutes on medium heat. Add the bone broth, carrots, celery, zucchini, lemon zest, lemon juice, parsley, herbes de Provence, salt, and pepper and bring to a simmer. Reduce the heat to low and cover, stirring occasionally, for about 20 minutes, or until the carrots are tender. Stir in the spinach and serve with lemon wedges.  

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

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

One of my mantras is: Build your armor. That’s because it’s a wild world out there, and your body has to be ready to do battle at any moment, it’s crucial to keep your defenses strong. So today, I want to talk about one of the most powerful armor-building nutrients you can add to your regimen: vitamin C. I take it every day, and you should too. Here’s why it’s so important, and how to get your daily dose. How vitamin C helps you strengthen your immune system? It might surprise you that a simple vitamin can build a powerful immune system, but vitamin C (also called ascorbic acid) is actually a powerhouse. Here are just some of the things it does: It’s a powerful antioxidant that protects against oxidative stress—and the lower your oxidative stress, the healthier and more resistant to infection you are. It helps to optimize the function of your immune system.  It has immune building properties that help you during times of stress, especially in the long winter season. What’s more, there are big bonuses to vitamin C that go beyond immune health. It helps your body use iron, improves the health of your skin and joints, and is essential for building that wrinkle-fighting collagen we all love. So while it’s strengthening your immune armor, it’s making you healthy and beautiful at the same time. Getting a daily dose of vitamin C is especially important if you have any signs of vitamin C deficiency talk to your healthcare provider if you have bleeding gums, easy bruising, a poor immune system or skin health issues. How much vitamin C do you need? The best way to make certain you’re getting enough vitamin C during this pandemic is to take a supplement that provides 1,000 milligrams of liposomal vitamin C. (Liposomal vitamins are contained in little “bubbles” that help to protect them from breaking down, so you get maximum bioavailability.) You need to take vitamin C every day, because it’s water-soluble so your body can’t store it.  What foods are rich in vitamin C? Broccoli A half-cup of cooked broccoli provides 50 milligrams of vitamin C, more than half the recommended daily value for men or women. Not only is broccoli high in vitamin C, it’s also a cruciferous vegetable, which means it’s a great source of phytonutrients. Broccoli is delicious roasted with a bit of oil and freshly-ground pepper and Himalayan pink salt, but when I’m looking to switch it up, my Italian Broccoli is a great go-to.   Brussels Sprouts Brussels sprouts, also a member of the cruciferous vegetable family, contain 50 milligrams of vitamin C in a half-cup serving. They’re also a great source of vitamins A and K, folate, manganese, and potassium, and they contain a phenomenal amount of antioxidants. Like broccoli, they’re delicious roasted, but I also love using them in warm salads like my Brussels Sprouts with Cranberries and Almonds.  Green Chili Peppers One green chili pepper—for instance, a jalapeño or poblano—contains more than 100 milligrams of vitamin C, more than the daily recommended value for men or women. Green chili peppers also contain capsaicin, which gives them their spicy flavor. You can pan-sear peppers and serve them with your favorite protein, add them to soups for extra flavor, or try my Smokey Jalapeño Poppers.  Kale One cup of chopped raw kale has 80 milligrams of vitamin C, which drops to about 50 milligrams when you cook it. While cooking kale lowers its vitamin C content, it can help to release its antioxidants. My Crispy Kale Chips are a great snack if you’re craving something crunchy! Kiwi One average-sized kiwi can contain as much as 70 milligrams of vitamin C, and studies show that additional nutrients in kiwis help to reduce oxidative stress and lower cholesterol levels. Here’s a tip: if you eat the skin, too (after washing it thoroughly, of course), you’ll get an even bigger boost of vitamin C. I love using kiwis in smoothies—especially my Vitamin C Boost Green Smoothie.  Lemons One whole raw lemon contains nearly your entire recommended daily value of vitamin C. Even lemon juice contains a big dose of C, and it’s a great addition to your tea and spa water. (Check out my Strawberry Lemon Basil Detox Water recipe—it’s fabulous.) Just make sure you use juice from a fresh lemon, not from concentrate.  Oranges With 70 milligrams of vitamin C, a medium-sized orange provides nearly all of a woman’s recommended daily value. Use oranges in spa water, or treat yourself to a small glass of juice—preferably freshly squeezed. (If you buy orange juice at the store, check labels and make sure there’s no added sugar.) Even better, get all the good fiber from oranges by tossing the segments in my California Orange Tarragon Salad. Yellow Bell Peppers One half-cup of yellow bell pepper provides more than 100 milligrams of vitamin C—again, more than the daily recommended value for either men or women. Green bell peppers contain only half that much vitamin C, but they’re still a great option. I love using bell peppers, whatever the color, in my Stuffed Bell Peppers.  In addition to these foods, lots of other fruits, veggies, and herbs are rich in vitamin C. Here’s a list of some of the most common ones: Acerola Cherries Berries Blackcurrants Cantaloupe  Guava Lychee Mustard Greens Papaya Persimmons Rose Hips Strawberries Thyme Tomatoes With this many easy-to-find (and delicious) options, it’s simple to obtain your daily dose of vitamin C. So whether you opt for a supplement or reach for the fruits and veggies, it’s a cinch to strengthen your immune system armor! Keep Positive and Stay Healthy!