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Bone Broth Before and After: What My Customers Actually Experience People come to bone broth for different reasons. Some want to lose weight. Some are chasing better skin. Some have been dealing with digestive problems for years and have run out of other ideas. Some are just curious about all the buzz. And then they get consistent with it, and things start to change. I have been collecting these stories for over 20 years: in my clinical practice, through my programs, and through the community of customers who have trusted my bone broth. What I want to share today is an honest picture of what people actually experience. No promises, no guarantees. Just real patterns from real people, and the reasons I believe bone broth is behind them. Before We Start: A Word About Results Results vary. That is not a legal disclaimer throwaway; it is genuinely true and worth understanding. How you respond to bone broth depends on your starting point, your overall diet, your consistency, your gut health, and a dozen other individual factors. Some people notice dramatic changes in two weeks. Others need six weeks of daily use before things start to shift. Both are normal. Consistency is the common thread in every success story I have witnessed. Weight Loss Before and After Of all the before-and-after changes my customers report, weight loss is the most common. The stories in my success stories archive are remarkable: people losing 10, 20, and even 30 pounds in 21 days on my Bone Broth Diet program, often after years of struggling with other approaches. The weight loss mechanism is not mysterious: bone broth supports satiety through its protein content, helps stabilize blood sugar, reduces cravings, and supports a healthier gut microbiome. When you combine that with the low-sugar, low-carb eating approach of my programs, the body simply starts doing what it is designed to do. Skin Before and After Skin changes are the before-and-after result I find most personally satisfying, because they are visible proof that the collagen work is happening inside the body. What I hear most often from customers who are consistent with bone broth: their skin looks more hydrated. Lines soften. The overall texture becomes smoother. Eyes look brighter. These changes tend to show up around four to eight weeks into a consistent daily habit. If you are patient and consistent, you may be looking in the mirror one morning and realizing something is different. Gut and Digestion Before and After Gut changes are often the fastest to show up, and they are frequently the most life-changing for the people who experience them. The most common reports: bloating that has been a chronic daily companion simply goes away within the first week or two. Regularity improves. The uncomfortable fullness and gas after meals decreases. One of my patients had been dealing with acid reflux for years. Through my program, his digestive issues resolved alongside his weight loss. He called it a life transformation. Energy and Inflammation Before and After This category surprises people because they did not necessarily come to bone broth for energy. Joint comfort improving. Morning stiffness decreasing. Brain fog lifting. Energy more sustained through the day without the afternoon crash. Sleep improving. These are the reports I see alongside the weight and skin changes in people who have been consistent for two to three months. The common thread is inflammation: bone broth, through its glycine content and gut-supporting properties, may help reduce chronic low-grade inflammation. How Long Does It Take to See Results? Digestive changes: many people notice improvements in bloating and regularity within one to two weeks Skin changes: most people report noticeable differences at four to eight weeks of consistent daily use Weight loss: depends heavily on your overall diet and whether you are following a structured program Joint comfort: most people who experience changes report them at six to twelve weeks The pattern is clear: this is a daily habit, not a quick fix. The people who get the most dramatic results are the ones who make bone broth non-negotiable and give it real time to work. How to Get Started Start with two cups of Dr. Kellyann's bone broth per day. Replace your afternoon snack with one cup. Have the other in the morning or before bed. If you want a full week of structure with meals, snacks, and bone broth timing built in, my 7-Day Bone Broth Lifestyle Meal Plan is a free, practical starting point that thousands of people have used to build the habit. Your before-and-after story is waiting. You just have to start.  

Collagen and Histamine: What Sensitive People Need to Know If you have histamine intolerance and you have been told you cannot take collagen, I want you to read this carefully. Because the situation is more nuanced than a blanket prohibition, and many people with histamine sensitivity can absolutely benefit from collagen supplementation with the right approach. I have worked with histamine-sensitive patients for years. This is one of those areas where the details matter enormously, and where getting them right makes the difference between a supplement that helps you and one that makes you miserable. Why Collagen and Histamine Are Linked Histamine is produced by the breakdown of the amino acid histidine, and it is also released from mast cells during allergic responses. The connection between collagen and histamine is indirect but real. Here is what is happening: Aged and Long-Simmered Sources Are High in Histamine Collagen derived from long-simmered bone broth, fermented sources, or aged proteins tends to be high in histamines because histamine levels increase as proteins break down over time. The longer the cooking process, the higher the histamine content. This is why bone broth made at home and left to cool slowly, or shelf-stable bone broth that has been heat-processed, tends to be significantly higher in histamine than fresh-made broth used immediately. Hydrolyzed Collagen Peptides and Histamine This is the nuance most people miss. Hydrolyzed collagen peptides, which are made through an enzymatic or chemical process rather than extended heat exposure, have a different histamine profile than bone broth-based collagen. Many people with moderate histamine sensitivity tolerate high-quality, additive-free hydrolyzed collagen peptides well because the histamine load is lower than in traditional broth. That said, individual tolerance varies significantly. If you have significant histamine intolerance, start with a very small amount (1 to 2 grams per day) and observe your response over two weeks before increasing. Symptoms of a Histamine Reaction to Collagen If you are reacting to histamine in collagen, you may notice: Headaches or migraines within a few hours of taking collagen Skin flushing, hives, or itching Digestive symptoms: bloating, abdominal pain, or diarrhea Runny nose or sinus congestion Heart palpitations or a sense of racing heart Fatigue or brain fog These symptoms typically appear within 30 minutes to a few hours of ingestion. If you are experiencing these after taking collagen, it is likely a histamine response and worth addressing rather than just pushing through. Why Histamine-Sensitive People Still Need Collagen Here is the irony that I see in my practice: many people with histamine intolerance have compromised gut lining integrity as an underlying factor. And one of the most important nutritional supports for gut lining integrity is the amino acids glycine and glutamine found in collagen. In other words, the very people who react to collagen are often the ones who most need its gut-healing benefits. The goal is finding a form and dose they can tolerate. For a comprehensive guide to histamine intolerance and what it actually means for your diet and supplement choices, my full post on histamine intolerance is the place to start. Understanding your histamine bucket capacity is essential before making decisions about collagen. How to Choose a Low-Histamine Collagen Choose hydrolyzed collagen peptides over bone broth-based collagen if histamine sensitive Look for products without added flavors, sweeteners, or yeasts, all of which can be high in histamine Bovine (beef) hydrolyzed collagen peptides tend to be well-tolerated by most histamine-sensitive individuals Marine (fish) collagen may be higher in histamine depending on the source: opt for products that specify freshly processed marine collagen rather than aged Avoid collagen products that contain tomato, vinegar, or other high-histamine additives Should You Take DAO Enzyme With Collagen? Diamine oxidase (DAO) is the primary enzyme responsible for breaking down histamine in the gut. Some histamine-sensitive people find that taking a DAO enzyme supplement alongside collagen dramatically improves their tolerance. This is a practical and well-supported approach worth trying if you want the benefits of collagen but have significant histamine reactivity. Collagen vs. Collagen Peptides: Does the Form Matter? Yes, significantly. The form of collagen you take affects both its bioavailability and its histamine profile. My post on collagen vs. collagen peptides breaks down the differences in detail, but the key point for histamine-sensitive people is this: hydrolyzed collagen peptides are processed at lower temperatures and shorter times than traditional bone broth, which generally means a lower histamine load. The Bottom Line for Histamine-Sensitive People You do not necessarily have to avoid collagen. Start low (1 to 2 grams daily), choose a clean hydrolyzed collagen peptide product without additives, and build up slowly while monitoring your response. My collagen powder is formulated without the additives, flavor compounds, and fillers that tend to trigger histamine-sensitive individuals. And the full dietary approach in the Bone Broth Diet addresses gut healing comprehensively, which often improves histamine tolerance over time as the gut lining becomes better supported.  

Bone Broth for Joints: What You Need to Know About Collagen and Joint Support Achy joints. Stiff mornings. That feeling of your body just not moving the way it used to. If you are over 40, there is a good chance you know exactly what I am talking about. And if you are one of my patients, you have almost certainly heard me bring up bone broth in that conversation. As a naturopathic physician, joint health is one of the topics I address most often in clinical practice, and bone broth is one of the most powerful foods I know for supporting it from the inside out. Why Joints Break Down Over Time Cartilage is the cushioning tissue at the ends of your bones where they meet at joints. It is made primarily of collagen: about 60 percent by dry weight. As collagen production declines with age, cartilage integrity can change. Less collagen means less cushioning, which is a significant part of why joints become more uncomfortable over time. The synovial fluid that lubricates your joints also relies on healthy connective tissue to function well. All of these structures need the same fundamental building materials: collagen, amino acids, and the compounds found naturally in connective tissue. What Bone Broth Contains That Supports Joints Type II Collagen Bone broth made from cartilage-rich parts, think chicken feet, beef knuckles, and joint bones, is particularly rich in Type II collagen. Type II collagen is the primary collagen type found in cartilage. It provides the amino acids your body uses to support and maintain cartilage structure. Glycine Glycine is one of the most abundant amino acids in bone broth and one of the most researched for its anti-inflammatory properties. Research suggests glycine may help modulate inflammatory pathways in the body. Given that joint discomfort is often closely tied to inflammation, this is significant. Glucosamine and Chondroitin You may recognize these from joint supplement bottles. They are compounds found naturally in cartilage, and when you simmer cartilage-rich bones for 24 hours, they make their way into your broth. Getting them from a whole food source is a beautiful thing. Proline and Hydroxyproline These amino acids are critical building blocks of collagen itself. Supporting your body's collagen synthesis starts with making sure these raw materials are available, and bone broth delivers them in a highly bioavailable form. Which Type of Bone Broth Is Best for Joints? For joint support specifically, cartilage-rich bones make all the difference. I cover exactly which bones to use in my post on the best bones for bone broth, but the short answer is knuckle bones, oxtail, chicken feet, and joint-heavy cuts. A broth made from these bones will gel solidly when refrigerated: that is your sign the collagen extraction worked. This is why I source Dr. Kellyann's bone broth from grass-fed and pasture-raised animals specifically selected for their cartilage-dense bone profiles. What My Patients and Customers Report The feedback I hear most often about bone broth and joints is this: it takes time, but when it works, people notice. Most of my patients who use bone broth consistently for joint support report meaningful changes after four to eight weeks. The word I hear most is that their joints feel more 'comfortable.' Some report better morning mobility. Others say activities that used to bother their knees or hips feel more manageable. Bone broth is not a treatment for any joint condition, and I would never suggest you replace medical care with broth. But as a daily nutritional support tool, it is one of the most accessible and useful things you can add to your routine. How Much and How Often? For joint support, consistency matters far more than quantity. One to two cups per day, every day, is the approach I recommend. I break down serving guidelines in full in my post on how much bone broth per day, but the general principle is: give it several weeks of daily use before expecting to notice changes. And if you want to see how consistent bone broth use fits into a complete health transformation, the Bone Broth Diet gives you the full structured framework my patients have used for years. A Simple Daily Habit With Meaningful Potential Here is what I love about bone broth for joint health: it is completely accessible, delicious, and has a host of other benefits while you are at it. Your gut gets support. Your skin gets collagen. Your joints get the building materials they need. All from one warm cup. Give it a consistent try for four to six weeks and pay attention to how your body responds.  

Bone Broth Side Effects: What's Normal, What's Not, and How to Adjust I am going to do something here that I do not always see bone broth brands do: I am going to be completely honest with you about the fact that bone broth can, in some people, cause digestive responses. Especially in the beginning. I say this as someone who has recommended bone broth to thousands of patients and customers. I believe in it deeply. But I also believe in giving you the full picture so you can make smart decisions for your own body. So let's talk about what side effects some people experience, why they happen, and what to do about them. The Good News First The vast majority of people who drink bone broth experience no adverse effects whatsoever. Many feel noticeably better within days: less bloating, better digestion, more energy, clearer skin. For most people, bone broth is one of the most gentle, nourishing things they can add to their diet. But some people do experience a digestive adjustment period, particularly in the first week or two. And a smaller subset have specific sensitivities to compounds in bone broth that are worth knowing about. Can Bone Broth Cause Diarrhea? This is the most common side effect question I receive, so let me address it directly. Yes, some people experience loose stools or changes in bowel habits when they first start drinking bone broth, particularly in larger amounts. There are two main reasons. First, the high glycine content of bone broth can have a mild laxative effect in some individuals when consumed in larger servings. Second, bone broth changes the environment of your gut microbiome, and any significant dietary change can temporarily affect bowel habits. The solution is almost always the same: start with a half cup rather than a full cup and build up gradually over a week or two as your body adjusts. Histamine Sensitivity and Bone Broth This is the most important side effect to know about. Long-simmered bone broth is naturally high in histamines. For people with histamine intolerance, bone broth can trigger symptoms including headaches, skin flushing, digestive discomfort, or runny nose. I wrote a full guide on histamine intolerance that is worth reading if you suspect this might apply to you. The adjustments that help most: choose a fresher or shorter-simmered broth, make your own and use it immediately, or start with very small amounts and observe your response carefully. Changes in Bowel Habits Some people report temporary constipation when starting bone broth. The most frequent cause is simply not drinking enough water alongside your bone broth intake. Make sure you are drinking at least 64 ounces of water per day, more if you are active. Adequate hydration is important whenever you increase your protein intake. Sodium Concerns Bone broth can vary significantly in sodium content depending on the product. For most healthy people, this is not a concern in a one-to-two cup daily serving. But if you are monitoring your sodium intake for blood pressure or kidney health reasons, check the label and factor it into your total daily count. What About Lead and Heavy Metals? Some older studies raised questions about lead content in certain bone broths, particularly those made from conventional, non-grass-fed bones. Here is the important nuance: the source and quality of the bones matters enormously. Bones from grass-fed, pasture-raised animals living in clean environments have significantly lower heavy metal accumulation. This is one of the most important reasons I have always been strict about the sourcing standards for my bone broth: what goes into the bones ends up in your cup. How Much Bone Broth Is Too Much? Most side effects from bone broth are related to consuming too much too soon rather than any inherent problem with the broth itself. I cover the right daily serving guidelines in detail in my post on how much bone broth per day: the general principle is to start with one cup per day, see how your body responds for a week, and then increase to two cups if you are feeling good. Gradual introduction gives your body time to adjust. Who Should Be Especially Cautious While bone broth is safe and beneficial for the vast majority of people, these groups should consult a healthcare provider before making it a daily habit: People on medications for blood pressure, blood sugar, or kidney disease People with known histamine intolerance People with a history of kidney stones Pregnant women (ensure products are from quality, tested sources) When to Stop and Reach Out to a Provider Most side effects from bone broth are mild and resolve within one to two weeks as your body adjusts. However, if you experience persistent diarrhea lasting more than a week despite reducing your serving size, significant skin reactions like hives or rash, headaches or palpitations that worsen over time, or any symptom that concerns you, stop and consult a healthcare provider. Trust your body. It is good at telling you what it needs. The Bottom Line Bone broth side effects exist, and I think you are better served knowing about them honestly than being surprised by them. For most people, any initial adjustment is mild, temporary, and easily managed by starting with smaller servings and staying hydrated. Start gently with Dr. Kellyann's bone broth, listen to your body, and give yourself the grace of an adjustment period. And if you want the full framework for using bone broth as part of a structured clean eating approach, my Bone Broth Diet gives you the complete daily plan that thousands of my patients and customers have used to get real, lasting results.  

The Bone Broth Fast: Dr. Kellyann's 3-Day Protocol As a naturopathic physician, I do not recommend fasting lightly. True extended water fasting is demanding, and for many people it is simply not sustainable. But what I have seen work beautifully for my patients, again and again, is what I call the bone broth fast: a modified fasting protocol that supports your body while giving your digestive system the deep rest it needs. I have built bone broth mini-fasts into my Bone Broth Diet program for years. My patients use them strategically, and the results speak for themselves: reduced bloating, improved digestion, accelerated weight loss, and that wonderful feeling of a genuine reset. Let me walk you through exactly how to do it. What Is a Bone Broth Fast? A bone broth fast is a period, typically one to three days, during which you consume primarily bone broth, water, and herbal teas, with solid food temporarily removed. Unlike water fasting, a bone broth fast is nutrient-supported. Each cup of quality bone broth delivers protein, collagen, amino acids, and electrolytes. Your gut gets a profound rest from digesting solid food, but you are not depriving your body of nourishment. That distinction is what makes bone broth fasting manageable, effective, and far more sustainable than traditional fasting approaches. Why a Bone Broth Fast Works When your digestive system is not occupied breaking down solid food, it gets a chance to repair. The gut lining gets space to heal. The gelatin and amino acids in bone broth actively support this process while you fast. At the same time, your body shifts toward burning stored fat for fuel. The protein in bone broth helps preserve lean muscle mass during this process, which is one key reason bone broth fasting is gentler on the body than water fasting. Many people wonder whether bone broth counts as a true fast at all. I address the full question in my post on whether you can drink bone broth while fasting: for most intermittent fasting protocols, yes, bone broth supports rather than breaks your fast. Who Is a Good Candidate for a Bone Broth Fast? This approach works well for people who want to give their gut a genuine reset, feel bloated or sluggish and want a structured way to break the cycle, are looking to jumpstart weight loss, or find water fasting too difficult to maintain. Please consult your physician before starting any fasting protocol if you are pregnant or nursing, taking prescription medications, have a history of disordered eating, or have any condition affecting blood sugar. My 3-Day Bone Broth Fast: Step by Step The Day Before: Prepare Your Body Do not go from a full Western diet straight into a fast. The day before, eat light, clean, and simple: vegetables, lean protein, a little fruit. Cut out alcohol, caffeine (or taper it down), sugar, and processed foods. This makes the transition much smoother and reduces the detox-like headaches some people experience on day one. Day 1: Settle In You will drink four to six cups of warm bone broth throughout the day, spacing them every two to three hours. In between, drink plenty of water and herbal teas. Ginger, chamomile, and peppermint are wonderful choices. What about coffee? I answer this question in my post on drinking coffee during a cleanse. During a bone broth fast, black coffee is generally acceptable, but decaf or reducing caffeine is ideal to let your nervous system rest fully. Day 2: The Reset Kicks In Day two is often when my patients report the most noticeable shift. Hunger typically decreases as your body adjusts to running on ketones and the steady nourishment of bone broth. Many people feel clearer and lighter than they expected. Continue with four to six cups of broth, plenty of water, and herbal teas. Day 3: Finishing Strong By day three, most people feel genuinely good. Energy is stable, bloating is typically gone, and appetite has calmed significantly. On the evening of day three, start thinking about how you will break the fast the following morning. How to Break the Bone Broth Fast Do not end a fast with a heavy meal. Your digestive system has been resting, and jumping straight back into complex foods can cause significant discomfort. On the morning after your fast, start with a small, easily digestible meal: soft-cooked eggs, steamed vegetables, or a bowl of vegetable soup. Continue drinking bone broth alongside solid food for the next day or two as you reintroduce your normal eating pattern. After the Fast: Building on Your Reset A bone broth fast is most powerful when it serves as a launching pad, not just a one-time event. After your fast, your palate will likely have shifted: sugary foods may taste too sweet, heavy processed foods may feel unappealing. Take advantage of that recalibration. Dr. Kellyann's bone broth is what I recommend for the fast itself and for maintaining the daily habit that keeps your results going long after the three days are done. How Often Can You Do a Bone Broth Fast? In my Bone Broth Diet program, I incorporate two bone broth mini-fast days per week as an ongoing strategy. For a full three-day fast, once every four to six weeks is reasonable for most healthy adults. As always, listen to your body and work with your healthcare provider.

The Best Time to Drink Bone Broth (Morning, Night, or Anytime?) Here is a question I love getting from new bone broth drinkers: when should I drink it? Morning? Before bed? During a fast? Does it even matter? Good news: there is no wrong time to drink bone broth. It is nourishing at any hour. But different times of day do align with different goals, and knowing those alignments can help you get even more from your daily cup. Let me walk you through the options and tell you what I personally recommend. First, the Most Important Principle: Consistency Beats Timing The single most important variable is not when you drink bone broth. It is whether you drink it consistently every day. The amino acids in bone broth work cumulatively. Daily consistency over weeks and months is what produces the skin, gut, and joint changes that my patients rave about. Pick a time that fits your life and stick with it. Morning: My Personal Favorite I start most of my patients on a morning bone broth ritual, and it is the routine I personally follow. I cover all the reasons why in my post on the benefits of drinking bone broth for breakfast, but the heart of it is this: drinking bone broth first thing in the morning delivers a meaningful protein dose before you have eaten anything. That early protein sets the stage for better appetite regulation throughout the entire day. Try this: heat your bone broth, add a pinch of sea salt, a squeeze of lemon, and perhaps a small knob of grass-fed ghee. Sip it like a warm elixir before breakfast. You might be surprised how quickly it becomes the best part of your morning routine. Before Meals: For Appetite Support Drinking bone broth 20 to 30 minutes before a meal is a strategy I recommend to patients working on portion control. The protein and gelatin in bone broth may help create a feeling of fullness before you sit down to eat, which naturally leads to eating less without feeling deprived. During Intermittent Fasting Windows Bone broth and intermittent fasting are one of the best nutritional partnerships I know of. When you are in a fasting window, bone broth keeps you nourished with amino acids and electrolytes without triggering a meaningful insulin response. I explain exactly why this works in my post on whether bone broth breaks a fast: for most protocols, it does not. It takes the edge off hunger, supports your gut while it rests, and makes fasting dramatically more manageable than white-knuckling it through with water alone. This is exactly why I built bone broth fasting days into my Bone Broth Diet as a core weekly strategy. Afternoon: The Snack Replacement The afternoon is when most people's resolve takes a hit. Blood sugar dips around 3 p.m. and suddenly everything in the vending machine starts looking appealing. A warm cup of bone broth mid-afternoon delivers protein, gives you something warm and satisfying to sip, and provides genuine nourishment. I encourage all my patients to replace at least one sugary snack with bone broth every day. It is one of the simplest, most effective food swaps I know of for supporting weight goals without feeling deprived. Before Bed: Glycine and Sleep Bone broth before bed? Yes. Glycine, one of the primary amino acids in bone broth, has been studied for its role in supporting sleep quality. Research suggests that glycine may support sleep onset and overall sleep quality by lowering core body temperature and supporting the nervous system's wind-down process. A warm mug of bone broth before bed is a gentle, calming ritual that may do double duty: nourishing your gut overnight and supporting more restful sleep. Before or After a Workout Bone broth works well around exercise too. Before a workout, it provides a light protein source without the heaviness of a full meal. After a workout, the amino acids in bone broth support muscle recovery and connective tissue repair. Many athletes and active people have made bone broth a regular part of their post-workout routine. What Time Should You Drink It? My practical recommendation: choose one time that fits naturally into your existing daily routine and start there. Morning is my top pick for most people. Once that habit is locked in, consider adding a second cup in the afternoon or before bed. Two cups per day is the sweet spot I recommend for most of my patients. Start with Dr. Kellyann's bone broth and pick the time that fits your life. The best time to drink bone broth is always the time you will actually do it consistently.  

Bone Broth for Skin: Collagen, Elasticity, and What I Tell My Patients I call bone broth liquid gold, and there is no place that description feels more true to me than when I look at what happens to my patients' skin. I have been a naturopathic physician for over 20 years and an anti-aging specialist for most of that time. The question I hear most from women, in particular, is some version of the same thing: how do I keep my skin from aging so fast? And my answer, time and time again, starts with collagen and almost always includes bone broth. Why Your Skin Needs Collagen Collagen is the most abundant protein in the human body. It forms the underlying structure of your skin, providing the firmness, elasticity, and plumpness that keeps skin looking youthful. Picture a mattress: the coils inside are your collagen. When those coils break down, the mattress sags. The same thing happens to skin. Starting around age 25, your body's collagen production begins to decline. The visible results are exactly what you would expect: fine lines, loss of firmness, a duller complexion. This is not a vanity issue. It is a nutrition issue. Your body cannot produce adequate collagen if it does not have the building materials to do so. I cover the broader case for why collagen is so essential in my post on the benefits of collagen. But for skin specifically, bone broth is one of the most accessible and potent sources of collagen-building amino acids available in a whole food. How Bone Broth Supports Skin Health Bone broth provides the amino acids glycine, proline, and hydroxyproline: the exact building blocks your body uses to synthesize collagen. When you eat or drink collagen, your digestive system breaks it down into these amino acids, which then circulate in the bloodstream and are used by collagen-producing cells called fibroblasts. Think of bone broth as delivering the raw materials your skin needs to do what it is naturally designed to do. Many people who drink bone broth consistently report significant improvements in skin hydration, firmness, and overall appearance within four to eight weeks. What My Patients and Customers Report The skin changes I hear about most often are: Improved skin texture and a smoother overall appearance A more hydrated, plumper look, especially around the eyes Reduced dryness and flakiness Improved skin tone and brightness Stronger nails and healthier hair as a welcome bonus These are not guaranteed outcomes, and results vary from person to person. But the consistency with which I hear these reports, across thousands of customers, is what keeps me confident that the collagen connection is real and meaningful. Bone Broth vs. Collagen Supplements for Skin People often ask me: what is better for skin, bone broth or collagen peptide powder? I cover this in full in my post on bone broth vs. collagen. The short answer: both work through the same amino acid pathway, but bone broth provides collagen precursors alongside gelatin, minerals, and gut-supportive compounds you simply do not get from isolated peptides. I use both and recommend both. If I had to choose one, bone broth wins because of everything else it brings to the table. Skin, Bone Broth, and Body Changes Something I am hearing more and more from patients and customers is a concern about skin changes during significant weight loss. Rapid changes in body composition can sometimes affect skin firmness and elasticity. Nutritional support matters during these periods more than many people realize. Collagen-rich foods like bone broth may help support the skin's structural integrity as the body changes. The amino acids in bone broth are exactly what your skin needs to adapt and look its best. How Much Bone Broth for Skin Benefits? Consistency is the key factor, not volume. One to two cups of Dr. Kellyann's bone broth per day, every day, is the approach I see produce the best results for skin. Many of my patients make it a morning ritual before breakfast or alongside their morning coffee. And if you want a structured program that puts all of this together, the Bone Broth Diet is the 21-day framework I developed after observing these results in clinical practice for over two decades. The Bigger Picture: Beauty From the Inside Out True beauty is an inside job. No topical cream, no matter how expensive, can replace the work of nourishing your body at the cellular level. Bone broth is one of the most powerful tools I know of for doing exactly that. Your skin is a reflection of what is happening inside your body. When you nourish yourself well, it shows.  

Collagen and Bloating: What's Really Going On If you have recently started taking collagen and suddenly found yourself with more bloating than usual, you are not alone. This is one of the most common questions I get from new collagen users. And on the flip side, some people specifically start taking collagen because they have heard it can help with bloating. Both situations are worth addressing honestly. As a naturopathic physician who works extensively with gut health, I want to give you the full picture on collagen and bloating: when collagen may cause it, when it may help with it, and what to do in either case. Can Collagen Cause Bloating? Yes, it can, in some people and in certain circumstances. Here is what is typically happening: Starting With Too Much Too Soon The most common cause of collagen-related bloating is simply starting with too large a dose before your digestive system has adapted. Collagen is a concentrated source of amino acids, and introducing any significant new protein source can temporarily disrupt the balance of gut bacteria and cause gas and bloating as the microbiome adjusts. The solution: start with 5 grams per day for the first week or two, then increase to your target dose of 10 grams gradually. Histamine Content Collagen peptides, particularly those derived from long-simmered bone broth or certain marine sources, can be high in histamines. People with histamine intolerance may experience bloating, digestive discomfort, and other symptoms when consuming high-histamine foods or supplements. I cover this in full detail in my post on collagen and histamine, but if you notice that collagen seems to cause bloating alongside headaches, skin flushing, or digestive upset, histamine sensitivity may be the culprit. Additives in the Product Many collagen products are not pure collagen. They contain sweeteners, flavoring agents, gums, and fillers that are far more likely to cause bloating than the collagen itself. Sorbitol, inulin, and certain gums are common bloating triggers. If you are experiencing bloating from a collagen product, check the ingredient list carefully before assuming the collagen is to blame. Does Bloating From Collagen Go Away? For most people, yes. Digestive adjustment to a new supplement typically takes one to two weeks. If you started with a full dose immediately, reduce it temporarily and build back up. If you are using a product with additives, switch to a simpler, cleaner formula. Most people who stick with collagen through the initial adjustment period report that any bloating resolves and that their digestion actually improves over time. Can Collagen Help WITH Bloating? This is where it gets interesting. For many of my patients, collagen supplementation actually helps reduce chronic bloating rather than causing it. Here is why: Gut Lining Support Chronic bloating is often a sign that the gut lining is compromised and the digestive process is not working optimally. The amino acids glycine and glutamine in collagen may help support gut lining integrity, reduce intestinal inflammation, and improve the overall efficiency of digestion. When the gut is better supported, bloating tends to decrease. Improved Digestive Enzyme Function Glycine, which is abundant in collagen, is involved in the production of stomach acid and digestive bile acids. Both are required for proper protein and fat digestion. When these digestive processes work efficiently, food moves through the digestive tract as it should, rather than fermenting and causing gas and bloating. For a candid, practical guide to what your digestion is telling you, my post on the straight scoop on poop is one of the most popular pieces I have written. And if you suspect histamine sensitivity is behind your collagen or bloating issues, my post on histamine intolerance covers everything you need to know. Practical Guidance: If Collagen Is Causing Bloating Start with 5 grams per day and build up gradually over two weeks Choose a clean, additive-free hydrolyzed collagen peptide product Take it with food rather than on an empty stomach if your gut is sensitive Stay well hydrated throughout the day If symptoms persist beyond two weeks, consider a histamine sensitivity connection The Bottom Line Collagen is not inherently a bloating trigger. For most people, it becomes a bloating remedy once the gut adapts. The key is a gradual introduction, a clean product, and attention to your body's signals. My collagen powder is formulated without additives, sweeteners, or fillers specifically because I know how sensitive gut health is. And if you want a structured gut-healing and weight loss framework that works alongside collagen, my Cleanse and Reset program is built around exactly these principles.  

Collagen for Hair Growth: What I Tell My Patients Hair loss and thinning hair are among the most emotionally distressing concerns my patients bring to me, and they are far more common than most people realize, particularly in women over 35. When patients come to me with this concern, collagen is one of the first things I address. Not as a magic fix, but as foundational nutritional support that the hair growth process genuinely depends on. Let me explain the connection and tell you what I actually see work in my practice. Why Collagen Matters for Hair Each hair follicle is surrounded by a dermal papilla and a connective tissue sheath, both of which are collagen-rich structures. The health of these collagen-containing tissues directly affects hair follicle function, the production of new hair cells, and the growth cycle. Collagen also provides the amino acids, particularly proline, that your body uses to build keratin. Keratin is the primary structural protein of the hair shaft itself. Without adequate amino acid precursors including those from collagen, keratin production can be impaired, leading to weaker, thinner hair strands. Collagen as an Antioxidant for Hair Follicles This is a mechanism that is less commonly discussed but worth understanding. Collagen, particularly Type I collagen derived from hydrolyzed peptides, contains compounds that may help neutralize free radicals. Why does this matter for hair? Free radical damage to hair follicle cells is one of the contributing factors in age-related hair follicle decline. Supporting antioxidant defenses around the follicle may help maintain follicle health over time. Collagen and the Dermal Layer of the Scalp The dermis, the deep layer of the scalp, contains a dense network of collagen fibers that support the structure of hair follicles and blood vessels that nourish them. As collagen production declines with age, this dermal matrix weakens. Hair follicles that are less structurally supported tend to produce thinner, weaker hair and eventually shrink. Collagen supplementation may help maintain the integrity of this dermal scaffold. What Affects Collagen's Impact on Hair Collagen supplementation is most likely to support hair health when hair thinning is related to nutritional deficiency, age-related collagen decline, or oxidative stress. It is less likely to significantly impact hair loss that is primarily hormonal (such as androgenetic alopecia) or autoimmune (such as alopecia areata). Those conditions require targeted medical evaluation and treatment. That said, even in patients with hormonal hair thinning, adequate collagen support creates a better nutritional foundation for whatever treatment approach is being used. I always address nutrition first, regardless of the underlying cause. Other Nutritional Factors That Work Alongside Collagen Collagen does not work in isolation for hair health. The full picture includes: Vitamin C: required for collagen synthesis and also an antioxidant that protects follicles Biotin: supports keratin production (see my post on biotin and collagen for details) Iron: deficiency is one of the most common and underdiagnosed causes of hair loss in women Zinc: involved in hair follicle cell reproduction and repair Omega-3 fatty acids: support scalp health and reduce inflammation around follicles For a full picture of why collagen is so valuable for hair and the rest of the body, check out my post on the benefits of collagen, which goes into the mechanisms in more detail. How Much Collagen for Hair Growth? Hair follicles have a slow growth cycle: most head hairs grow about half an inch per month, and the full cycle from growth to rest to shedding takes two to six years. This means results from collagen supplementation for hair take time. Most of my patients report noticeable improvements in hair thickness and reduced shedding after three to six months of consistent daily use. For dosage guidance, I have a full breakdown in my post on how much collagen per day. The short answer: 10 grams of hydrolyzed collagen peptides per day, taken consistently, is where most people see results. The Bottom Line If you are dealing with thinning hair or slower hair growth, collagen is worth taking seriously as a long-term nutritional investment. It is not a quick fix and it is not a standalone cure, but for most people it is a meaningful piece of the puzzle. My collagen powder provides hydrolyzed Type I and Type III collagen specifically designed for bioavailability. And if you want a full dietary framework that supports hair, skin, gut, and weight all at once, the Bone Broth Diet integrates collagen and bone broth into a clean eating protocol that creates the conditions for whole-body renewal.  

Collagen for Weight Loss: How It Supports Your Goals Let me be clear from the start: collagen is not a fat-burner. It will not melt pounds while you sleep. If that is what a supplement promises you, walk away. But here is what collagen can do: it can meaningfully support the conditions in your body that make weight loss possible and sustainable. After two decades of helping patients lose weight and keep it off, I have seen collagen earn a real and important place in a weight loss protocol. Let me explain why. Collagen Is a Highly Satiating Protein Protein is the most satiating macronutrient we know of. It suppresses appetite hormones, stabilizes blood sugar, and helps you feel full for longer after eating. Collagen protein is particularly interesting in this regard because it contains a high concentration of glycine, an amino acid that may specifically support feelings of satiety and help reduce the kind of food noise that derails most diets. In practical terms: starting your day with collagen powder in your coffee or smoothie may help you eat a smaller, more balanced breakfast and feel satisfied until lunch without the 10 a.m. crash and cravings that send most people to the snack drawer. Collagen Supports Lean Muscle Preservation One of the biggest mistakes people make when losing weight is losing muscle along with fat. Muscle is metabolically expensive: it burns more calories at rest than fat does. When you lose muscle, your metabolic rate drops and keeping weight off becomes progressively harder. Adequate protein intake, including collagen protein, helps preserve lean muscle mass during weight loss. Collagen contains glycine, which plays a role in creatine synthesis, and creatine is critical for muscle energy metabolism and maintenance. Collagen Supports Gut Health, Which Supports Everything Else I have said this before and I will say it again: a healthy gut is central to successful, sustainable weight loss. When the gut lining is compromised and systemic inflammation is elevated, the body tends to hold onto fat as a protective response. The glycine and glutamine in collagen may help support gut lining integrity, reduce gut inflammation, and create the internal environment where weight loss becomes easier rather than a constant battle. Collagen and Skin Elasticity During Weight Loss Something my patients rarely think about until it becomes an issue: when you lose weight, especially significant weight, your skin needs to adapt. Collagen is what gives skin its elasticity and ability to contract. When collagen levels are adequately supported during weight loss, skin has a better chance of maintaining its firmness and resilience as your body changes. This is one of the most compelling reasons I recommend collagen throughout a weight loss journey, not just before it. Collagen Coffee: A Weight Loss Strategy That Actually Works One of my most popular weight loss strategies is collagen coffee: simply adding collagen powder to your morning coffee. The coffee provides natural caffeine for energy and focus. The collagen provides protein for satiety. Together they create a satisfying, nourishing start to the day that tends to reduce overall calorie intake without any sense of restriction. I go into the full details of how and why this works for weight loss in my post on collagen coffee and weight loss, including the specific approach my patients have used for impressive results. The Collagen Plus Bone Broth Combination For weight loss specifically, I consistently recommend combining collagen supplementation with daily bone broth. The amino acid profiles are complementary: bone broth is particularly rich in glycine and gelatin, while hydrolyzed collagen peptides are highly bioavailable and concentrated. Together, they provide comprehensive amino acid support for metabolism, gut health, and satiety. My post on how much bone broth per day gives you the practical guidance on incorporating both into a daily routine. How to Use Collagen for Weight Loss Add 10 grams of collagen powder to your morning coffee before breakfast for satiety support Use collagen powder in a protein smoothie as a meal replacement or substantial snack Replace high-sugar snacks with a collagen shake: protein without the sugar spike Combine with bone broth for comprehensive amino acid coverage and gut support What to Expect Collagen alone will not produce dramatic weight loss. What it will do, over consistent weeks of use alongside a clean eating approach, is help your appetite stay manageable, your metabolism stay supported, and your body composition trend in the right direction. Many of my patients find that collagen is the habit that makes everything else easier. If you want to see how collagen fits into a complete, proven weight loss framework, the Bone Broth Diet is exactly that. It combines collagen, bone broth, paleo-style eating, and strategic fasting into a 21-day program that produces results I have been proud to stand behind for over a decade. And my collagen products are formulated to work seamlessly within that system.

Bone Broth for Weight Loss: How It Works and How to Use It I created my Bone Broth Diet over a decade ago after watching what happened to my patients when I started incorporating bone broth into their weight loss protocols. The results were consistent enough, and exciting enough, that I wrote a book about it. I have spent years since watching those results repeat themselves in thousands of people who followed the program. But here is what I want to be clear about right from the start: bone broth is not a magic weight loss potion. It is a powerful nutritional tool that, used correctly, can meaningfully support your body's ability to lose weight and keep it off. Let me explain exactly how. Why Bone Broth May Support Weight Loss It Keeps You Full Without Filling You Out A cup of bone broth delivers around 9 to 10 grams of protein with only 35 to 50 calories. Protein is the most satiating macronutrient we know of, meaning it helps suppress hunger signals more effectively than carbohydrates or fat. Many of my patients report that sipping bone broth in the mid-afternoon, right when the snack cravings hit, takes the edge off completely. I encourage all my patients to add two cups of bone broth to their daily diet in place of sugary snacks. You lower your sugar intake, lower your calorie intake, and give your body something genuinely nourishing in return. It Helps Control Sugar Cravings One of the first things my patients notice when they start drinking bone broth regularly is that their sugar cravings decrease. The protein and amino acids in bone broth may help keep blood sugar more stable throughout the day. When your blood sugar is steady, you do not get those sharp hunger spikes that send you reaching for something sweet. Glycine Supports a Healthy Metabolism Glycine is one of the most abundant amino acids in bone broth, and it does a lot of interesting things in the body. Research suggests that glycine may play a role in supporting healthy metabolic function and may help the body use glucose more efficiently. It Supports Gut Health, Which Supports Everything Else A healthy gut is central to everything: weight regulation, energy, mood, immune function. The gelatin and amino acids in bone broth, particularly glutamine, may help support the integrity of the gut lining. When your gut is functioning well, your body absorbs nutrients properly and does not hold onto unnecessary bloat. Many of my patients lose pounds of water weight and bloat in the first week of drinking bone broth consistently. How to Use Bone Broth for Weight Loss Replace Your Afternoon Snack Instead of crackers, chips, or a packaged snack bar in the afternoon, heat up a cup of bone broth. Season it with a pinch of sea salt, some fresh herbs, or a squeeze of lemon. You will be full, you will have satisfied your warm savory craving, and you will have added protein and collagen to your day without a single processed ingredient. Use It During Intermittent Fasting Bone broth and intermittent fasting are natural partners. I explain the full mechanics in my post on whether bone broth breaks a fast but the key point is this: sipping bone broth during your fasting window keeps you nourished with amino acids and electrolytes without triggering a significant insulin response. You get the metabolic benefits of fasting without the hunger that makes most fasting protocols unsustainable. Start Your Morning With It Many of my most successful patients drink bone broth first thing in the morning. My post on the benefits of drinking bone broth for breakfast covers this in full detail: it warms up your digestion, delivers a protein dose before food, and sets a strong nutritional tone for the entire day. Use It as a Soup Base Instead of Water Any time a recipe calls for water or regular stock, use bone broth instead. You add protein and collagen to your meal with zero extra effort. Soups, stews, grains, sauces: all of them benefit. How Much Bone Broth Should You Drink for Weight Loss? My standard recommendation is two cups per day as a weight loss support tool. One in the morning and one in the afternoon works well for most people. Two cups daily is a great starting point if you are incorporating bone broth on your own. A Word of Honesty Bone broth works best as part of an overall commitment to clean eating and a healthy lifestyle. It is not going to override a diet full of processed foods, sugar, and refined carbs. But for someone already trying to do the right things, Dr. Kellyann's bone broth is one of the most powerful additions you can make. Start with two cups a day. Replace the snacks you know are not serving you. Give it three to four weeks. I think you will be very glad you did.  

How Much Collagen Per Day? My Dosage Guide This is one of the most common questions I get from patients and customers who are new to collagen supplementation: how much do I actually need to take to see results? And when should I take it? The answer is simpler than most people expect, and I am going to give you the research-based guidance I use with my own patients, along with the practical tips that make consistent daily use actually work in the real world. What the Research Says About Collagen Dosage Most clinical research on collagen supplementation has used doses in the range of 2.5 to 15 grams per day. Here is how those ranges break down by goal: Skin health (firmness, hydration, elasticity): studies typically use 2.5 to 10 grams per day over 8 to 12 weeks Joint support (cartilage, mobility, comfort): studies typically use 8 to 12 grams per day, with some protocols using up to 15 grams Muscle support (in combination with resistance exercise): studies have used 15 grams per day General wellness, gut support, and hair and nail health: 5 to 10 grams per day is a reasonable daily maintenance dose My personal recommendation for most adults starting a collagen routine: 10 grams per day. This is a dose that falls within the well-studied range for skin and joint benefits, is easy to achieve with one serving of a quality collagen powder, and is manageable for daily consistent use. Should You Take More for Faster Results? I get this question all the time. The honest answer is: more is not necessarily better. There is no clinical evidence that taking 30 or 40 grams of collagen per day produces dramatically better results than 10 to 15 grams. Your body can only use so many amino acids for collagen synthesis at any given time. Excess protein, including collagen protein, is simply burned for energy or converted to other metabolic uses. Save your money. Take 10 grams consistently every day rather than 30 grams sporadically. Consistency beats volume every time. When Should You Take Collagen? The most important factor is not when you take it: it is that you take it at the same time every day so the habit sticks. That said, there are some timing considerations worth knowing: Morning: The Most Popular Time Most of my patients take their collagen in the morning, and this is what I do myself. Adding collagen powder to your morning coffee or smoothie is easy, adds virtually no flavor (quality collagen dissolves cleanly), and gets it done before the day's distractions can derail you. Before Bed: The Sleep Connection Collagen is rich in glycine, and glycine has been studied for its role in supporting sleep quality and helping the nervous system wind down. Taking collagen before bed may give the amino acids a head start working while growth hormone levels are naturally elevated during sleep, which is when most tissue repair and collagen synthesis actually happens. Before or After Exercise Research by Dr. Keith Baar at UC Davis has specifically investigated collagen supplementation timing around exercise. Taking collagen 30 to 60 minutes before a workout, combined with vitamin C (which is required for collagen synthesis), may support connective tissue repair and adaptation. This is particularly relevant for athletes and active people. How to Make Sure You Take It Every Day The single biggest predictor of results with collagen is consistency over weeks and months. Here is what works for my patients: attach your collagen habit to something you already do every day without thinking. Coffee drinkers stir it into their morning cup. Smoothie drinkers blend it in. For practical ideas on how to incorporate collagen into daily life, my guide on how to take collagen powder covers the techniques that work best, and my post on adding collagen to your smoothie is a favorite for anyone who prefers a cold option. Does It Matter What Type You Take? Yes. Hydrolyzed collagen peptides (also called collagen hydrolysate) are the most bioavailable form. The hydrolysis process breaks the collagen into smaller peptide chains that are easier to absorb and distribute through the bloodstream. Look for products that clearly state 'hydrolyzed collagen peptides' on the label. Type I and Type III collagen are most relevant for skin, gut, bone, and hair support. Type II is most studied for joint and cartilage support and is typically found in undenatured collagen supplements rather than hydrolyzed powder. If joint support is your primary goal, make sure your product specifies the collagen type. How Long Until You See Results? Most people notice the first changes in digestive comfort and nail strength within two to four weeks. Skin improvements (hydration, texture) become noticeable around four to six weeks. Meaningful joint comfort improvements typically emerge at eight to twelve weeks of consistent daily use. Hair changes often take three to six months because of the growth cycle of hair follicles. This is a long-game supplement. Set a 90-day commitment, be consistent, and then reassess. The Bottom Line on Collagen Dosage Take 10 grams per day, every day, at whatever time fits your routine. Use my collagen powder: it is hydrolyzed for maximum bioavailability, virtually flavorless, and easy to incorporate into any daily habit. And if you want a complete framework that integrates collagen with bone broth and clean eating for whole-body results, my Bone Broth Diet is exactly that.

How Long Does It Take for Probiotics to Work? The most common reason my patients stop taking probiotics too soon is unrealistic expectations. They take them for two weeks, do not notice a dramatic transformation, and conclude the product is not working. I understand the frustration—but the timeline for meaningful probiotic results is not two weeks. It is longer, more gradual, and worth understanding clearly before you start. Results from my BellaBiotics formula—or any quality probiotic—depend on what you are trying to address, the current state of your gut microbiome, and how consistently you supplement. Here is the realistic breakdown by timeline. Week 1: The Adjustment Phase—Do Not Judge Here When beneficial bacteria are introduced to your gut, the existing microbiome responds. For some people, that response includes temporary increases in gas, bloating, or changes in bowel habits. This is not failure—it is the ecological disturbance of new species competing with established populations. My post on why you need both prebiotics and probiotics explains this dynamic: prebiotic fiber helps the new bacteria establish themselves faster and reduces the severity of this adjustment period. Push through week one before drawing any conclusions. Weeks 2-4: First Signs of Change Reduced bloating and gas—the most common and earliest improvement More regular bowel movements—either improved frequency or improved consistency Subtle improvements in energy as nutrient absorption efficiency begins to improve Some women notice improved skin clarity in this window—the gut-skin axis responds relatively quickly Reduced urgency or cramping in women with IBS-type patterns Weeks 4-8: Meaningful and Sustained Changes By week four to eight, the microbiome has begun to structurally shift in composition rather than simply accommodating new bacteria temporarily. Digestive comfort across different food choices becomes more sustained and predictable. Immune resilience improvements start to become noticeable—fewer minor illnesses, faster recovery when they do occur. Some women report meaningfully improved mood and cognitive clarity during this period, consistent with the gut-brain axis effects of Bifidobacterium species on serotonin metabolism. 3-6 Months: The Long-Term Rebuild The deepest benefits come with sustained supplementation over months. At this point the microbiome has genuinely restructured—not just temporarily shifted. This is the phase where patients tell me their baseline gut function feels fundamentally different: food that previously caused discomfort no longer does, energy and mood are more stable, and digestive confidence has returned. My rapid gut reset post covers what this long-term restoration looks like and what dietary habits sustain it. What Slows Results High-sugar and processed food diet: these feed pathogenic bacteria that compete with the beneficial strains you are introducing Chronic stress: cortisol directly disrupts gut motility and microbiome balance—a factor I cannot overstate clinically Recent antibiotic use: severely depletes the microbiome; post-antibiotic protocols may need 6--8 weeks at higher doses Inconsistent supplementation: the microbiome shift requires daily reinforcement—every missed day slows the process The Long-Term Commitment Unlike most supplements taken for a defined period, probiotics work best as a permanent daily habit. The microbiome reverts toward previous patterns when supplementation stops. My BellaBiotics Refills make the long-term commitment convenient—because the gut health you are building over months is the gut health you want to maintain. How Stress Interrupts the Timeline One of the most clinically important things I tell patients who start probiotics is that the timeline I described is true under normal conditions—but chronic stress can significantly extend it. Cortisol has direct effects on gut motility (slowing it), gut permeability (increasing it), and microbiome composition (favoring pathogenic bacteria over beneficial ones). A patient under significant chronic stress who is also taking daily probiotics is working against a headwind that the probiotic cannot fully overcome. This is not a reason not to take probiotics—it is a reason to address stress management as an integral part of any gut health protocol. I often find that patients who make stress reduction a priority alongside their probiotic supplementation see faster and more complete results than those who supplement diligently but maintain the same high-stress conditions that were contributing to dysbiosis in the first place. The Post-Antibiotic Protocol If you have recently completed a course of antibiotics, the timeline I described above will likely be longer—sometimes significantly so. Antibiotics are not discriminating; they kill beneficial bacteria along with the pathogenic ones they are targeting. Depending on the type, duration, and breadth of the antibiotic course, microbiome recovery can take weeks to months even with active probiotic supplementation. My post-antibiotic protocol: start probiotics as soon as the antibiotic course is complete (or 2 hours after each dose if supplementing during the course), increase to the higher end of the dosing range (50 billion CFU or more), add fermented foods daily, and extend the 'give it time' window to 6--8 weeks before drawing conclusions about whether the probiotic is working. The microbiome is resilient, but recovery from significant antibiotic disruption requires patience and consistency. Combining Probiotics With Other Gut Health Supplements Probiotics work best as part of a multi-dimensional gut health system rather than as a standalone intervention. The three pairings I recommend most consistently: first, bone broth alongside probiotics—the glycine and glutamine in bone broth address the physical gut lining integrity that probiotics cannot directly influence. Second, prebiotic fiber supplements (inulin, FOS, or acacia) for patients whose diet does not reliably provide enough prebiotic vegetables. Third, digestive enzymes at meal times for patients with significant malabsorption or enzyme insufficiency—improving upstream digestion reduces the fermentation load that drives dysbiosis. Together these three elements address the gut as a whole system: probiotics for the microbial ecology, bone broth for the structural barrier, digestive enzymes for the upstream digestion that determines what reaches the colon. The probiotic is the most important single element, but it operates within this larger system—and the faster and more completely you support all three dimensions simultaneously, the faster and more completely the gut recovers. The final note I leave patients with on this topic: the timeline I have described is for the typical, healthy adult gut. Individual variation is real. Some people see faster results because their starting microbiome has specific deficiencies that the probiotic strains address very directly. Others see slower results because dietary inputs or chronic stress are creating headwinds. The protocol is the same regardless; the timeline varies. Stay consistent either way. Frequently Asked Questions Frequently Asked Question Answer How long does it take probiotics to work for bloating? Most women notice reduced bloating within 2–4 weeks of daily probiotic use. Some experience relief in the first week; for those with significant dysbiosis, meaningful improvement may take 4–6 weeks. The first 7 days may include a temporary increase in gas as the microbiome adjusts. Do probiotics work immediately? No probiotic works immediately in the way an antacid does. Probiotics create microbiome change over weeks of consistent daily use. The exception is certain acute situations like antibiotic-associated diarrhea where higher-dose specific strains can provide faster symptomatic relief. How do I know if my probiotic is working? Signs include reduced bloating and gas, more regular digestion, improved energy, clearer skin, better mood, and improved sleep over time. These changes are gradual. If you notice none after 6–8 weeks of consistent daily use, the specific strain or dose may not be well-matched to your microbiome. Should I take probiotics every day? Yes. Probiotic bacteria generally do not permanently colonize the gut — they require consistent daily supplementation to maintain their presence and effects. Stopping allows pre-existing microbiome patterns to reassert themselves within weeks.  

Collagen Benefits: What the Science Actually Says Let me be straight with you: collagen is one of the most talked-about supplements on the market right now, which means it is also one of the most over-hyped and most misrepresented. As a naturopathic physician, I want to give you the honest version of what collagen does, what the research supports, and what I actually see in my patients. No exaggeration, no empty promises. The truth is exciting enough on its own. What Collagen Is and Why Your Body Needs It Collagen is a structural protein that makes up roughly 30 percent of your body's total protein content. It forms the scaffolding of your skin, bones, cartilage, gut lining, blood vessels, and connective tissue. Your body makes its own collagen, but production starts declining around age 25 and drops significantly as you get older. Diet, stress, sugar, UV exposure, and poor sleep all accelerate that decline. The good news is that the body is remarkably responsive to nutritional support. When you provide the right amino acid building blocks through food or supplements, collagen synthesis can be supported at any age. I have seen this play out in my patients again and again. Collagen Benefit 1: Skin Firmness, Hydration, and Elasticity This is the most studied collagen benefit, and the research is genuinely compelling. Multiple randomized controlled trials have found that collagen peptide supplementation may support skin elasticity, hydration, and the appearance of fine lines. The mechanism is clear: collagen peptides provide glycine, proline, and hydroxyproline, the amino acids your skin's fibroblasts use to synthesize collagen. You are not putting collagen on your skin from the outside. You are giving your body the raw materials to build it from the inside. In my practice, I typically see meaningful skin improvements in patients after four to eight weeks of consistent daily supplementation. The changes are most noticeable in hydration and texture first, followed by gradual improvement in firmness. Collagen Benefit 2: Joint Comfort and Mobility Cartilage is made largely of collagen, and several clinical studies have investigated whether collagen supplementation can support joint health. Research suggests that collagen peptides may help support joint comfort, particularly in the knees and hips, over eight to twelve weeks of consistent use. The proposed mechanism involves collagen peptides accumulating in cartilage tissue and stimulating cartilage cells to produce more collagen. For many of my patients over 40, this is the collagen benefit they notice most. Less morning stiffness. Better range of motion. Activities that used to cause discomfort becoming manageable again. Collagen Benefit 3: Gut Lining Support This is the collagen benefit I am most passionate about because of what I see in my clinical practice. The gut lining relies on collagen-derived amino acids, particularly glycine and glutamine, to maintain its integrity. When the gut lining is compromised, we see systemic effects that ripple through the whole body: food sensitivities, bloating, inflammation, immune dysregulation. Collagen provides the building blocks the gut lining needs to repair itself. Many of my patients notice significant improvements in digestive comfort within weeks of starting a consistent collagen regimen. Collagen Benefit 4: Hair and Nail Strength Hair follicles are surrounded by a collagen-rich matrix, and nails grow from a collagen-supported base. When collagen is adequately supported, hair tends to grow thicker and nails grow stronger. I consistently hear from customers that hair and nail improvements are among the first changes they notice: often within three to four weeks of starting daily collagen. Collagen Benefit 5: Bone Density Support Bone is approximately 35 percent collagen by weight. Collagen provides the flexible framework that gives bone its resilience rather than just its hardness. Research suggests that collagen peptide supplementation combined with calcium and vitamin D may support bone mineral density, particularly relevant for women after menopause, when both estrogen and collagen production decline simultaneously. Collagen Benefit 6: Muscle Mass Support Collagen contains a concentrated amount of glycine, which is involved in creatine synthesis. Creatine is important for muscle energy metabolism and has been shown to support muscle mass. Research has also investigated collagen supplementation combined with resistance exercise, finding potential support for muscle mass maintenance. While collagen alone is not a complete muscle-building protein, as part of a broader protein intake strategy it contributes meaningfully. What Collagen Does Not Do: Being Honest Collagen supplementation is not a cure for anything. It does not reverse advanced skin damage from decades of sun exposure overnight. It does not rebuild severely degraded cartilage in weeks. What it does, consistently used over time, is provide the raw materials that support your body's own repair and maintenance systems. The results are real, but they require patience and consistency. How to Actually Get Results The most common reason people do not see results from collagen is inconsistency. This is a daily habit, not a once-in-a-while supplement. Most research protocols use 10 to 15 grams per day for eight to twelve weeks before assessing results. I use my collagen powder in my morning coffee or smoothie every single day without exception. And I build it into the daily routine in the Bone Broth Diet: collagen plus bone broth together create a comprehensive amino acid profile that supports the whole body. One thing many people wonder about: does collagen taste good? I address this in my post on what collagen tastes like and in my guide to how to make collagen taste better. The short answer: high-quality collagen powder is virtually tasteless, which makes it wonderfully versatile.  

What Is Beef Tallow? The Ancient Fat Making a Comeback I have been telling my patients for years that the fats we were taught to fear are often the ones our bodies need most. Bone broth was the first example I made famous. But there is another ancestral food that has quietly come back into the conversation, and I want to give you the straight story on it. Beef tallow is rendered fat from cattle, and it is having a genuine moment in both kitchens and medicine cabinets. If you have seen it on TikTok or in a wellness article lately, I understand why you are curious. I am going to walk you through exactly what it is, where it comes from, and why Dr. Kellyann has chosen to formulate her own Whipped Tallow Cream around it. Let me give you the full picture. What Exactly Is Beef Tallow? Tallow is the rendered fat of cattle, most often sourced from the suet that surrounds the kidneys and loins. Rendering is simply the process of slowly melting the raw fat, straining out any solids, and allowing it to cool into a stable, shelf-worthy product. The result is a creamy white fat with a mild, slightly beefy scent—milder than you might expect—and a texture that ranges from firm at room temperature to silky when warmed. The process itself is as old as human civilization. Before vegetable oils existed, tallow was the fat people cooked with, preserved food in, made candles and soap from, and yes, used on their skin. It was only displaced in the twentieth century when industrially produced seed oils—corn, soybean, canola, safflower—became cheap and widely available. We were told those were the healthy alternative. Decades later, we are still sorting out whether that was actually true. Grass-Fed vs. Conventional: Why It Matters Not all tallow is the same, and the difference comes down to what the animal ate. Grass-fed beef tallow contains higher concentrations of conjugated linoleic acid, known as CLA—a naturally occurring fatty acid with anti-inflammatory properties that is found primarily in the fat of ruminant animals raised on pasture. Grass-fed tallow also contains more omega-3 fatty acids relative to omega-6 compared to tallow from grain-fed cattle. I have written about why grass-fed animal products matter across the board—the same principle that drives my insistence on grass-fed bones for bone broth applies here. The animal's diet shows up in the nutritional profile of every part of it, including the fat. The Nutritional Profile of Beef Tallow Beef tallow is primarily composed of saturated and monounsaturated fats. Contrary to what we spent several decades believing, saturated fat from whole-food, clean sources is not the villain it was made out to be. The fatty acid breakdown of grass-fed tallow is roughly: Oleic acid (monounsaturated): approximately 40 to 50 percent—the same primary fat found in olive oil Palmitic acid (saturated): approximately 25 to 30 percent Stearic acid (saturated): approximately 20 percent—notably, stearic acid has a neutral effect on blood cholesterol Linoleic acid (polyunsaturated): approximately 2 to 4 percent, with grass-fed sources leaning higher in CLA Tallow is also naturally rich in fat-soluble vitamins A, D, E, K, and B12—nutrients that are essential for everything from immune function to bone health to skin integrity. These vitamins are bioavailable in fat-based carriers precisely because they are fat-soluble. Two Ways People Use Beef Tallow Today Tallow has two distinct modern use cases, and both are legitimate. In the kitchen, tallow is prized as a high-heat cooking fat. Its smoke point is around 400°F, which makes it ideal for searing, roasting, and frying. Unlike polyunsaturated seed oils, which oxidize and form harmful compounds when heated, tallow is stable at high temperatures. Many people who follow ancestral, paleo, or carnivore eating patterns use it as their primary cooking fat. In skincare, tallow is being rediscovered for its compatibility with human skin. Its fatty acid profile closely mirrors the sebum our skin naturally produces, which means it absorbs readily without sitting on top of the skin. Combined with modern ingredients like hyaluronic acid and ceramides, it forms the basis of a genuinely nourishing daily moisturizer—which is exactly what I had in mind when I developed my Whipped Tallow Cream. Why I Have Always Believed in Fat When I started my practice, the low-fat movement was at its peak. Patients came in eating fat-free everything and wondering why their skin looked dull, their joints ached, and their energy was crashing by noon. I spent years explaining that healthy fats are not optional—they are structural. Your cell membranes are made of fat. Your brain is mostly fat. Fat-soluble vitamins like D and A cannot be absorbed without fat. I wrote about this in my piece on the healthy fats your body needs and the philosophy has not changed. If anything, the science has continued to support it. What Makes Tallow Different From Plant-Based Oils Plant oils have their place. I am not anti-olive oil or anti-avocado. But they are genuinely different from animal fats, both chemically and nutritionally. Plant oils are almost entirely composed of mono- and polyunsaturated fats. Animal fats like tallow contain a broader range including saturated fats that provide structural stability—both in cooking and in the skin's own barrier. The skin analogy is the most striking one. Human sebum is roughly 57 percent saturated and monounsaturated fat. Plant-based moisturizers built on polyunsaturated oils like sunflower or rosehip are giving your skin a fatty acid profile that does not closely match what it naturally produces. Tallow does. Is Beef Tallow Right for You? If you are eating clean, following an ancestral or low-processed-food approach, or simply trying to move toward less industrially produced ingredients in your kitchen and bathroom, tallow is worth knowing about. If you have dry, sensitive, or mature skin and have tried conventional moisturizers without lasting results, the topical use case is particularly compelling. I do want to be honest: tallow is not ideal for everyone. People with acne-prone or oily skin should approach topical tallow carefully. As a rich fat, it can be comedogenic for some skin types. But for the right person—and particularly for anyone whose skin skews dry, sensitive, or aging—Dr. Kellyann's Whipped Tallow Cream represents exactly the kind of thoughtfully sourced, nutrient-dense ingredient I have always advocated for. The same principles that built the Bone Broth Diet apply here: go back to what worked before we processed everything into oblivion.  

I have been making and recommending bone broth since before it was trendy. Back when my patients looked at me like I had suggested they drink pond water, I was already watching what it did for their digestion, their skin, their joints, and their waistlines. Trust me when I say: I have seen a lot of bone broth over the years. And I have seen a lot of bad bone broth too. Now that grocery store shelves are lined with cartons claiming to be the real thing, I want to give you the honest breakdown of what separates a genuinely nourishing bone broth from what is really just dressed-up stock. What Makes Bone Broth 'Bone Broth'? True bone broth is made by simmering animal bones and connective tissue for a minimum of 18 to 24 hours. That long, slow cooking time is non-negotiable. It is what draws collagen, gelatin, glycine, proline, and minerals out of the bones and into your cup. Regular stock simmers for a few hours. You get flavor, but you lose most of the nutritional payload. If a product stays thin and watery when cold, you are likely looking at glorified stock. The 6 Things I Look For on Every Label 1. Grass-Fed or Pasture-Raised Bones The quality of the bones determines the quality of the broth. Grass-fed beef bones and pasture-raised chicken bones come from animals that lived as nature intended: healthier fat profiles, cleaner nutrient content, and less exposure to antibiotics and hormones. This genuinely affects what ends up in your cup. 2. Long Simmer Time If the brand discloses their simmer time and it is under 12 hours, keep looking. We simmer for a minimum of 24 hours because that is what it takes to fully extract collagen and gelatin. A well-made broth gels in the refrigerator. That gel is your collagen. 3. Protein Content Per Serving A quality bone broth should deliver around 9 to 10 grams of protein per cup. If a product has 1 to 2 grams of protein per serving, the bones were either poor quality, simmered too briefly, or heavily diluted. Always flip the carton and check. 4. A Clean Ingredient List The ingredient list of a genuinely good bone broth should be short: bones, water, perhaps some apple cider vinegar, and maybe aromatics like onion or bay leaf. What should not be there: caramel color, yeast extract, 'natural flavors,' or monosodium glutamate. Those additions are shortcuts, not nutrition. 5. No GMO or Artificial Ingredients This matters especially if you are using bone broth as part of a gut healing protocol or a weight management plan. You are drinking this for its clean, concentrated nutrition. Additives undermine that entire purpose. 6. Transparent Sourcing Good companies are proud of where their bones come from. If a brand cannot tell you whether their beef is grass-fed or their chickens are pasture-raised, that is worth noting. Liquid vs. Powder: Which Is Better? Both have a place in your routine. I wrote a full comparison of bone broth powder vs. liquid for anyone who wants the deep dive, but here is the short version: liquid bone broth is traditional, ready to sip, and ideal when you want the full warm-mug experience. Powder is concentrated, shelf-stable, and incredibly convenient for travel or busy mornings. The key is choosing a powder made from real bone broth, not one made primarily from collagen peptides or protein concentrates dressed up with broth flavoring. What to Avoid on the Label A lot of what lines grocery store shelves is not really bone broth in any meaningful nutritional sense. Watch out for these red flags: Under 5 grams of protein per serving: The bones were either poor quality or barely simmered. 'Chicken flavor' or 'beef flavor' in the ingredients: This means flavor compounds, not real broth nutrition. Caramel color: Added to make the broth look richer than it is. Thin, watery consistency even when warm: Real bone broth has body. Extremely high sodium with very low protein: This is a salt bomb, not a health food. Which Bones Make the Best Broth? Not all bones are created equal. I have a detailed post on the best bones for bone broth that is worth reading if you ever make your own. The short answer: cartilage-rich bones like knuckles, feet, and joints yield the most gelatin and collagen. Marrow bones add richness. A combination gives you the best of both worlds. Beef, Chicken, or Mixed? How to Choose Beef bone broth is particularly collagen-dense and rich in Type I and Type III collagen, which support skin elasticity and connective tissue. Chicken bone broth is higher in Type II collagen from cartilage-rich parts like feet and backs, making it especially useful for joint support. If you are new to bone broth, start with chicken: most people find the flavor milder and more approachable. Once the habit is established, rotate in beef for broader collagen coverage. The Bottom Line The best bone broth is made from quality bones, simmered long and slow, with nothing artificial added. After two decades of clinical practice, I built Dr. Kellyann's bone broth around exactly these standards because I wanted a product I would give my own family. And if you want to see how a quality bone broth fits into a real weight loss and wellness framework, the Bone Broth Diet program is the 21-day system I developed after watching these results play out in my practice for years.  

What Does Collagen Do for Your Body? A Complete Guide If you have spent any time in the wellness world over the past few years, you have heard the word collagen everywhere: in supplements, in coffee creamers, in bone broth, in skin creams. And maybe you have wondered: what does it actually do? Is it really as important as everyone says? As a naturopathic physician with over 20 years of clinical practice, I can tell you this without hesitation: collagen is one of the most important proteins in the human body. Not just for beauty. Not just for skin. For everything. Let me explain why. Collagen 101: What It Actually Is Collagen is the most abundant protein in your body, making up approximately 30 percent of your total protein content. It is the primary structural protein found in your skin, bones, tendons, ligaments, cartilage, blood vessels, and gut lining. Think of it as the glue, the scaffolding, the support system that literally holds your body together. There are at least 28 types of collagen, but the ones that matter most for your health and how you feel every day are Types I, II, and III. Type I is found in skin, tendons, and bones. Type II is concentrated in cartilage. Type III works alongside Type I in skin, blood vessels, and organs. When people talk about collagen supplements and bone broth, they are primarily talking about Types I and III. The Body's Collagen Decline: Why It Matters Here is the uncomfortable truth: your body starts producing less collagen around age 25. By the time most of my patients come to me in their 40s and 50s, their collagen production has dropped significantly. And they feel it. They see it. The changes are real. What accelerates collagen loss beyond normal aging? Sugar and refined carbohydrates are major culprits. They trigger a process called glycation, where sugar molecules attach to and damage collagen fibers, making them stiff and fragile. Chronic sun exposure degrades collagen in the skin. Smoking impairs collagen synthesis. Chronic stress elevates cortisol, which breaks down collagen. Poor sleep reduces the growth hormone signals that drive collagen repair overnight. This is why I never look at aging skin or achy joints as inevitable. They are largely nutritional and lifestyle issues, and nutritional and lifestyle solutions work. What Collagen Does for Your Skin Collagen provides the underlying structure that keeps skin firm, smooth, and hydrated. When collagen levels are robust, skin has what I call bounce: press it and it springs back. As collagen declines, that bounce goes away and fine lines, sagging, and dryness set in. Supplementing with collagen provides the amino acids glycine, proline, and hydroxyproline that your skin's fibroblasts need to synthesize new collagen. Many of my patients and customers report visible improvements in skin texture, hydration, and firmness within four to eight weeks of consistent daily use. What Collagen Does for Your Joints Cartilage is approximately 60 percent collagen by dry weight. It is the cushioning tissue that keeps your bones from grinding against each other. When cartilage degrades, which it does as collagen production declines, joint discomfort follows. Type II collagen specifically supports cartilage structure. Research suggests that collagen supplementation may help support joint comfort and mobility, which is why it is one of my first recommendations for patients dealing with stiff mornings or achy knees. What Collagen Does for Your Gut This is where I see some of the most dramatic results in my practice. The gut lining is a single cell layer thick and is partially composed of collagen. When that lining becomes compromised, we see the cascade of symptoms that can show up as bloating, digestive distress, food sensitivities, and systemic inflammation. The amino acids in collagen, particularly glycine and glutamine, may help support gut lining integrity and soothe the digestive tract. What Collagen Does for Your Bones Bone is not just calcium and minerals. It is approximately 35 percent collagen by weight. Collagen provides the flexible framework that mineral crystals attach to. Without adequate collagen, bones become brittle rather than resilient. This is especially important for women post-menopause, when both collagen production and bone density can decline simultaneously. What Collagen Does for Your Hair and Nails Hair follicles are surrounded by a collagen-rich sheath. Nails grow from a collagen-supported nail matrix. When collagen production is sufficient, hair tends to be thicker and nails grow strong without breaking. When it is not, many of my patients notice thinning hair and brittle nails long before they notice skin changes. Food Sources vs. Supplements: Getting Enough Collagen The body cannot absorb collagen whole. It must be broken down into amino acids and then reassembled. This is why food sources and supplements that provide the collagen-building amino acids glycine, proline, and hydroxyproline are what actually matters. The richest food sources are bone broth, slow-cooked meats, organ meats, and fish with skin. I cover the full comparison between food-based collagen and supplements in my post on bone broth vs. collagen, but the short answer is that both work through the same amino acid pathway and can complement each other beautifully. I also cover the full case for why the benefits of collagen extend so far beyond skin in a dedicated post that I encourage you to read if you want to go deeper on the research. The Bottom Line: Collagen Is Non-Negotiable After two decades of practice, I am convinced that collagen is one of the most important nutritional priorities for anyone over 30. It is not a trend. It is foundational biology. If you want to support your skin, your joints, your gut, your bones, and your hair all at once, consistent daily collagen is one of the highest-leverage habits you can build. My collagen products are formulated specifically for absorption and efficacy, and they fit seamlessly into the clean eating framework I teach in the Bone Broth Diet and all of my other programs.  

I have been talking about bone broth for over two decades. As a naturopathic physician and the creator of the Bone Broth Diet, I have watched this ancient food go from something my patients looked at sideways to a staple in millions of households. And the number one question I still get? What is actually in this stuff? It is a fair question. We hear a lot of big claims about bone broth, and I think you deserve straight answers. So let's look at the real nutritional picture: what bone broth contains, what that means for your body, and why not all bone broths are created equal. What Makes Bone Broth Different From Regular Broth? Here is the key: bone broth is simmered low and slow for a minimum of 18 to 24 hours. That extended cooking time is what draws collagen, gelatin, amino acids, and minerals out of the bones and into the liquid. Regular chicken or beef stock typically simmers for just a few hours, which means it misses most of those nutrients entirely. When you pick up your bone broth and it turns thick and gel-like when cold, that is gelatin. That is exactly what you want. Bone Broth Nutrition at a Glance Per one cup (8 oz) serving, a quality bone broth typically provides: Calories: 35 to 50 Protein: 9 to 10 grams (primarily from collagen and gelatin) Fat: 0 to 1 gram Carbohydrates: 0 grams Sodium: 95 to 570 mg depending on the product (always check labels) Collagen: varies by product and simmer time Those protein numbers matter. Bone broth gives you a meaningful protein contribution in a low-calorie, low-carb package. That is one of the reasons I have always recommended it as a between-meal drink rather than a high-sugar snack. How Much Protein Is in Bone Broth? Bone broth contains roughly 9 to 10 grams of protein per cup in a well-made, quality product. I go into this in my full breakdown of how much protein bone broth actually has, but the quick version is this: the protein comes primarily from collagen and gelatin rather than from muscle meat. That gives it a very different amino acid profile from what you get in chicken breast or a whey shake. Collagen-derived protein is rich in glycine, proline, and hydroxyproline: the amino acids that serve as building blocks for connective tissue, gut lining support, and skin structure. You will not find these in high concentrations in most other protein sources. Is bone broth a complete protein? Technically no. It is low in some essential amino acids like tryptophan. But the amino acid profile it provides is uniquely valuable and complementary to a whole-foods diet. Do not think of it as a protein replacement. Think of it as a collagen-building, gut-supporting addition to everything else you are eating. Collagen in Bone Broth: What You Are Actually Getting Collagen is the most abundant protein in the human body. It is the scaffolding that holds your skin firm, cushions your joints, and supports your gut lining. Starting around age 25, your body produces less and less of it. Bone broth is one of the few dietary sources that provides collagen in a bioavailable, food-based form. When you simmer bones for 24 hours, collagen breaks down into gelatin, which your body can use directly to support collagen synthesis. If you want to understand how bone broth collagen compares to taking collagen supplements, my post on bone broth vs. collagen lays out the full comparison. The short answer: both work through the same amino acid pathway, but bone broth brings gelatin, gut-supportive compounds, and minerals that isolated peptides simply cannot match. Key Amino Acids and What They Do Beyond the overall protein number, the specific amino acids in bone broth are worth knowing about: Glycine: may support a calm nervous system, restful sleep, and healthy gut lining function Proline and hydroxyproline: the primary building blocks of collagen, supporting skin and joint structure Glutamine: may support the integrity of the intestinal wall and overall gut health Arginine: involved in circulation and tissue repair Minerals in Bone Broth A well-made bone broth also contains minerals drawn from the bones themselves: calcium, magnesium, phosphorus, and potassium. The exact amounts depend on the bones used and simmer time. While bone broth should not be your only source of these minerals, it contributes in a bioavailable form. One note on sodium: bone broth can range from very low to fairly high in sodium depending on the product. Always read the label. The Bottom Line on Bone Broth Nutrition Bone broth is low in calories, meaningful in protein, and uniquely rich in collagen-building amino acids that are hard to get elsewhere. If you are ready to make it a daily habit, Dr. Kellyann's bone broth is simmered for a minimum of 24 hours from grass-fed, pasture-raised bones, so you are getting the full nutritional profile every time. And if you want to see how bone broth fits into a complete plan, the Bone Broth Diet is the 21-day framework I built around exactly these principles.  

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

If you’ve ever wondered what to eat during intermittent fasting, you’re not alone—navigating the do’s and don’ts can be confusing, especially with so much conflicting information online. This comprehensive guide breaks down everything you need to know, from fasting-friendly snacks to nutrient-rich meals that keep you satisfied and energized. Whether you’re new to fasting or looking to optimize your results, you’ll find simple, actionable strategies to make your intermittent fasting experience both effective and enjoyable. Does Anything “Zero Calorie” Work, Or Are There Hidden Fasting Breakers? While many people assume that anything labeled “zero calorie” is safe during intermittent fasting, the reality is more nuanced. Some zero-calorie products, such as black coffee, plain tea, and water, generally do not disrupt fasting and are widely accepted. However, certain artificial sweeteners, flavored waters, and “diet” drinks may trigger an insulin response or stimulate cravings, potentially undermining the benefits of your fast. It’s important to read ingredient labels carefully and prioritize truly clean, unsweetened options to ensure you’re not unknowingly breaking your fast or sabotaging your progress. What To Eat During Intermittent Fasting? 1. Bone Broth Bone broth is a powerhouse for intermittent fasting, providing protein, collagen, and essential minerals without breaking your fast. Dr. Kellyann’s Bone Broth Fast Track is an ideal choice—convenient, delicious, and specifically formulated to support satiety, gut health, and energy during your fasting routine. 2. Eggs Eggs are a nutrient-dense, high-protein food that helps keep you full and supports muscle maintenance. They’re quick to prepare and versatile, making them perfect for busy mornings or as a base for salads and bowls. 3. Avocados Avocados are rich in healthy fats and fiber, which help stabilize blood sugar and keep you satisfied for hours. Enjoy them sliced, mashed, or as a creamy addition to salads and smoothies. 4. Leafy Greens Spinach, kale, arugula, and other leafy greens are loaded with vitamins, minerals, and antioxidants. They’re low in calories but high in nutrients, making them an excellent foundation for any meal during your eating window. 5. Wild-Caught Fish Salmon, sardines, and mackerel are packed with omega-3 fatty acids and protein, supporting heart health and reducing inflammation. These fish are easy to prepare and pair well with a variety of vegetables. 6. Berries Blueberries, raspberries, and strawberries are lower in sugar than most fruits and provide a powerful antioxidant boost. They’re perfect for adding natural sweetness to yogurt, smoothies, or as a snack on their own. 7. Nuts and Seeds Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats, protein, and fiber. A small handful can help curb hunger and provide lasting energy between meals. 8. Cruciferous Vegetables Broccoli, cauliflower, and Brussels sprouts are rich in fiber and phytonutrients that support detoxification and digestive health. Roast or steam them for a satisfying, nutrient-packed side dish. 9. Greek Yogurt Full-fat, unsweetened Greek yogurt is high in protein and probiotics, supporting gut health and keeping you full. Top with berries or nuts for a balanced, satisfying snack. 10. Olive Oil Extra virgin olive oil is a staple for healthy eating, providing monounsaturated fats that support heart health and help you absorb fat-soluble vitamins. Drizzle it over salads, vegetables, or use it as a base for homemade dressings. What Foods Help You Stay Fuller Longer During a Fast? Foods that help you stay fuller longer during a fast are those rich in protein, healthy fats, and fiber, as these nutrients slow digestion and promote lasting satiety. Incorporating options like eggs, avocados, nuts, seeds, and Greek yogurt into your meals can help curb hunger and stabilize blood sugar levels. Bone broth, such as Dr. Kellyann’s Bone Broth Fast Track, is especially effective because it delivers protein and collagen to help you feel satisfied without breaking your fast. Pairing these foods with plenty of leafy greens and cruciferous vegetables further supports fullness, making it easier to stick to your fasting schedule and avoid cravings. What’s the Best Macro Balance for Your First Meal? The best macro balance for your first meal after fasting is a combination of high-quality protein, healthy fats, and fiber-rich carbohydrates. This trio helps stabilize blood sugar, supports muscle maintenance, and keeps you feeling full and energized for hours. Aim for a meal that includes lean protein sources like eggs, fish, or Greek yogurt, paired with healthy fats such as avocado or olive oil, and plenty of non-starchy vegetables or a small serving of berries for fiber. This balanced approach not only maximizes the benefits of intermittent fasting but also sets a positive tone for the rest of your eating window, helping you avoid energy crashes and cravings. Is Bone Broth One of the Safest and Gentlest Ways to Break a Fast? Yes, bone broth is widely regarded as one of the safest and gentlest ways to break a fast. Its rich blend of easily digestible protein, collagen, and essential minerals helps soothe the digestive system and provides vital nutrients without overwhelming your body after a period of fasting. Bone broth, such as Dr. Kellyann’s Bone Broth Fast Track, is especially beneficial because it supports gut health, replenishes electrolytes, and helps you transition smoothly back into eating solid foods. This makes it an ideal first choice for anyone looking to break a fast while minimizing digestive discomfort and maximizing nourishment. What Should You Avoid Eating or Drinking While Fasting? Food/Drink to Avoid Reason Why It Breaks a Fast or Causes Issues Better Alternative During Fasting Sugary Drinks (soda, juice) Spike blood sugar and insulin, break the fast Water, herbal tea, black coffee Artificial Sweeteners May trigger insulin response or cravings Plain water, unsweetened tea Creamer or Milk in Coffee/Tea Contains calories and carbs, breaks the fast Black coffee, plain tea Protein Shakes Provide calories and protein, end the fasting state Bone broth (minimal calories, gentle) Alcohol Disrupts metabolism, adds empty calories Sparkling water, herbal infusions Snack Foods (chips, crackers) High in carbs and processed ingredients, break the fast None during fasting window Flavored Waters with Additives Often contain hidden sugars or artificial ingredients Plain or naturally infused water Fruit Juices High in sugar, quickly break the fast Water with lemon slice (minimal impact) Energy Drinks Usually high in sugar or artificial sweeteners Black coffee, unsweetened herbal tea Chewing Gum (with sugar/sweetener) Can trigger insulin response and cravings Avoid gum, try sipping water instead How Do You Structure Your Fasting Window and Eating Window? Structuring your fasting and eating windows is all about finding a routine that fits your lifestyle and supports your health goals. Most people start with a 16:8 schedule, fasting for 16 hours and eating during an 8-hour window, but you can adjust the timing to suit your needs—such as 14:10 or even 18:6. During your fasting window, stick to water, black coffee, plain tea, or bone broth like Dr. Kellyann’s Bone Broth Fast Track to stay hydrated and curb hunger without breaking your fast. When your eating window begins, focus on balanced, nutrient-dense meals that include lean proteins, healthy fats, and plenty of vegetables to maximize energy and satiety. Consistency is key, so choose a schedule you can maintain long-term for the best results. What Common Mistakes Do People Make When Choosing Foods for Fasting? Choosing “zero calorie” drinks with artificial sweeteners, which can trigger cravings or an insulin response and undermine fasting benefits. Breaking a fast with processed or high-sugar foods, leading to blood sugar spikes and energy crashes. Not consuming enough protein or healthy fats during the eating window, resulting in increased hunger and difficulty sticking to the fasting plan. Overeating during the eating window, mistakenly thinking it will compensate for fasting hours and sabotaging weight loss or health goals. Neglecting hydration by forgetting to drink enough water, herbal tea, or bone broth, which can cause fatigue, headaches, and increased hunger. Conclusion Intermittent fasting can be a powerful, sustainable approach to better health, weight management, and increased energy—especially when you know exactly what to eat and what to avoid. By focusing on nutrient-dense, whole foods like lean proteins, healthy fats, and plenty of vegetables, and incorporating supportive options such as Dr. Kellyann’s Bone Broth Fast Track, you can maximize the benefits of your fasting routine while minimizing hunger and cravings. Avoiding common pitfalls and structuring your fasting and eating windows to fit your lifestyle will help you stay consistent and motivated, making intermittent fasting an enjoyable and effective part of your wellness journey. Final Thoughts Wondering how to make your meals more satisfying and nutritious during your intermittent fasting journey? Explore Dr. Kellyann’s best sellers, where you’ll find clean, flavorful chicken, beef, and french onion bone broths—each free from GMOs and added sugars. For a simple way to enhance your meals, try the Bone Broth Fast Track and experience a delicious, protein-rich boost. Visit Dr. Kellyann’s to discover more nourishing options that support your wellness goals. Sources https://fastic.com/en/blog/zero-calorie-foods-for-intermittent-fasting https://zoe.com/learn/what-to-eat-or-drink-while-intermittent-fasting https://betterme.world/articles/intermittent-fasting-macros/