HEAL

YOUR Gut
HEAL
YOUR Life
T H E U LT I M AT E B O N E B R OT H FA Q G U I D E
TO T R A N S F O R M YOU

Dr. Kellyann
answers 135questions
about Bone Broth,
Mini-Fasting and Weight Loss
 WEIGHT LOSS
1 5
I lost 7 pounds the first week, but only lost 1 pound the second
week. What’s happening?
My guess is that it’s just taking your metabolism a little time
to adjust to this healthy new way of eating. Don’t worry—if you’re
measuring your proportions correctly, and avoiding all of the “No”
foods, the magic will happen!
In addition, to lose extra pounds faster, control cravings and
2 78
support healthy fat metabolism, add SLIM Accelerator to your diet.
It increases your metabolism without the stimulant side effects of
other weight reduction formulas.
Then, once your weight loss goals are met, switch to SLIM Trim
to control cravings, maintain lean body mass, and support safe fat
metabolism and blood sugar balance.
Next week, how should our menus change if we still
have about 25 pounds to lose?
You can cycle back through the three weeks of meal
plans on the Bone Broth Diet, or make up your own
menus as long as they follow the template. And of
course, keep doing your two mini-fasting days each
week! This diet is totally healthy, and you can stay on it as long as
you need to.
In addition, you’ll want to diligently control sugar and hunger
cravings in between meals and drinking bone broth. Extra calories
can add up fast when snacking gets away from you.
When cravings hit, be ready. Keep the right snacks on hand. Crav-
ings only last a few minutes, so act fast before you fall into snacking
on the wrong foods. Eat a few almonds (5 or 6) or a handful of shred-
ded coconut. Also keep my SLIM Protein Powder and SLIM Collagen
Broth stocked close by.
It’s quick to add a scoop of SLIM Protein Powder to a smoothie
and even quicker to grab a SLIM Bar. Both are Bone Broth Diet-ap-
proved and instantly stop sugar and hunger cravings, especially with
delicious all-natural flavors like creamy vanilla, rich chocolate, and
mint. Keep SLIM Bars in your kitchen, at work, in your car, purse, etc.
3
Will I still lose 15 pounds after the 21 days?
Each person is unique, so I can’t predict how much addi-
tional weight you’ll lose—but I’m confident that you’ll keep
4
taking off pounds!
Are we allowed to weigh ourselves once a week?
I recommend against it because your weight will fluctu-
ate from day to day. For instance, hormonal shifts or an
increased salt intake can temporarily make your weight go
up a pound or two, which could discourage you. So try to resist that
scale! Instead, just notice the change in how your clothes fit.
Will I get too thin if I stay on the full plan?
If this is a concern, you can simply add more starchy vegetables
to your diet—for instance, sweet potatoes, beets, carrots, and winter
6
squash. You can also eliminate the mini-fasting days.
I completed the 3 weeks but it seems that my weight loss
has stalled and the last 5 pounds seem to be hanging on.
Any suggestions?
Stick with it for another week or two. My guess is that those
pounds will melt away.
If we still have more weight to lose, do we just continue
or take a break for a bit?
You can continue the diet as long as you like. You can
also take a break and do the 80/20 Plan for a bit before
starting up again, but you’ll lose weight faster if you
stay on the basic diet without taking a break.
My weight loss is so slow. I want to lose about 20 more
pounds. At this rate, it’s going to take me 7-10 more weeks.
Many people lose weight slowly at first and then are delighted
when the pounds suddenly start falling off quickly. But even if it
takes a little extra time to lose all of your extra pounds, believe me—
it’ll be well worth it when you’re done!
To lose extra pounds faster, control cravings and support healthy
fat metabolism, add SLIM Accelerator to your diet. It increases
your metabolism without the stimulant side effects of other weight
reduction formulas.
9
Then, once your weight loss goals are met, switch to SLIM Trim
to control cravings, maintain lean body mass, and support safe fat
metabolism and blood sugar balance.
If I do the 21 days and want to do another round be-
cause I have more weight to lose, will a one-day break
totally set me back?
It’ll slow down your weight loss because it’ll knock you
out of ketosis—but if you’re okay with that, it’s fine to
take a break.
If you do take a break, you can still easily center most of your
meals around Bone Broth Diet-approved foods because the entire diet
consists of REAL foods that are delicious and satisfying! In general, try
to eat smart by planning meals with steak, chicken, fish, eggs, fruits,
and vegetables. Just try to keep the appropriate serving size in mind,
plus choose the right oils.
In between meals, control sugar and hunger cravings with SLIM
Protein Power and SLIM Bars, and other healthy snacks like fruit or
a handful of nuts or shredded coconut.
Eating this way is simply a lifestyle choice, and all it takes is the
right attitude and commitment to your health and wellness success.
© 2013 BEST OF ORGANIC
 80/20 PLAN
10
I lost 8.8 pounds over the 21 days and feel great. But,
what’s next?
Now you’re ready for the 80/20 Plan. On this plan, you can
cheat a little 20% of the time, while following the diet for the rest of
your meals. Just be very cautious if you reintroduce foods like grains
11
(especially grains that contain gluten) and dairy.
Day 16, I’ve lost 10 pounds. I feel great. However, I am
nervous coming off of the diet next week and don’t re-
ally know how to continue without being so structured.
Could you provide me with some direction?
I know it can be a little scary to transition from the diet template to
real life. But just follow the 80/20 Plan and you’ll be fine. And you know
what? If you go a little overboard with the fairy dust and gain back
some weight, you can simply go back on the basic Bone Broth Diet for
a few weeks. So there’s no reason at all to worry. You’re in control now!
12
Can I do the 80/20 if I still have 20 pounds to go?
The 80/20 Plan is for maintaining your weight loss. Until
you reach your goal weight, you’ll want to remain on the
basic Bone Broth Diet. You can also try adding my SLIM Accelerator
and then SLIM Trim to your diet as I mentioned above.
HUNGER & CRAVINGS
13
My concern is the sugar cravings. What can I do to
lessen them? Mine are really bad.
Here are some things you can do when you’re suffer-
ing from “gotta-have-it” sugar cravings:
• DISTRACT YOURSELF. The average craving lasts only three min-
utes, so play a game online, read a magazine article, or take a short
15
walk. By the time you’re done, your craving will probably be gone.
• EAT A SWEET FOOD ON THE “YES” LIST. Grab a handful of blue-
berries or an apple. As you eat, really pay attention to the natural
sweetness in the food. Over time, you’ll train your taste buds to
appreciate it, and you won’t need a massive overload of sugar from
cookies or candy.
• MAKE SURE YOU’RE EATING ENOUGH FAT AND PROTEIN. Both
fat and protein fill you up and satisfy your hunger, so you’re less
likely to crave sweets.
• MAKE FRUIT/VEGGIE SMOOTHIES. Add a scoop of SLIM Protein
Powder. Also make sure you add 1 fat serving such as a half an avo-
cado or 2 tablespoons coconut cream for the fat benefit.
• KEEP SLIM BARS ON HAND. Available in delicious, all-natural
chocolate and mint flavors. (only during the 80/20 program)
• DRINK BONE BROTH. It takes time to savor a cup of broth—and
by the time you’re done, your craving will be gone.
• ALSO, SUGAR-PROOF YOURSELF BY LEARNING TO HANDLE
STRESS IN A POSITIVE WAY. The Sugar Demon is most likely to
strike when you’re battling high levels of stress, so do yoga, medita-
tion, or breathing exercises to reduce that stress.
14
I’m HUNGRY! The food doesn’t seem to be enough for me.
If you’re very active, you may need more starchy “energy”
veggies. Try adding half a sweet potato, some carrots, some beets, or
other starchy vegetables to your meals. If you’re still in the “carb flu”
zone, on the other hand, eat a handful of unsweetened coconut chips,
a few pieces of avocado, or some rinsed olives when you feel hungry.
Often, that little burst of fat will do the trick. Finally, drink more water.
Sometimes your body thinks it’s hungry when it’s really thirsty.
As I mentioned above, you can add a scoop of SLIM Protein Pow-
der to a smoothie or grab a SLIM bar. Both instantly stop sugar and
hunger cravings in between meals.
Another SMART strategy to deal with hunger is to fill up on a leafy
green veggie and fruit smoothie with a scoop added of both SLIM
Protein Powder and SLIM Greens. Plus add a half an avocado OR a
tablespoon of coconut cream for the fat benefit. You can also blend
in a tablespoon of a good-quality ground flaxseed to add even more
substance for a sustained feeling of fullness, and add good Omegas.
I know people who will drink a 64 oz. size smoothie several days out
of their week! Whatever works, right? Just keep it clean and fill up on
the right food choices.
A friend of mine uses the following recipe for her go-to smoothie
that keeps her full all morning or afternoon in between meals:
GO-TO SMOOTHIE
1-1½ cup almond or coconut milk
1-2 leaves of organic kale (red, green, or Italian kale)
1-2 leaves of organic chard (red, green, or rainbow chard)
1 cup (handful) organic spinach
2 organic broccoli florets
1 banana
1 cup frozen fruit (blueberries, strawberries, tropical blend, or other)
½ teaspoon vanilla
1 scoop vanilla SLIM Protein Powder (adds amazing flavor and texture!)
1 scoop SLIM Greens (for even more antioxidant, bioflavonoid power!)
1 tablespoon ground flax OR 1 tablespoon Chia seed
The main struggle for me is stress eating. Tips?
Try mindful meditation. It takes time to get
the hang of it, but it’s a powerful de-stressor.
Breathing exercises can de-stress you quickly,
too. Also, exercise. Even ten minutes of physical
activity can burn off some of those stress hor-
mones. Drinking a cup of bone broth or chamomile tea can also help
you relax and give you something to do when you’re stressed.
16
I’m on day 15 and I am suddenly experiencing cravings again.
I have been feeling less hungry, very satisfied after meals, and
as a result drinking less broth—now about two cups a day and
four or five on mini-fast days, while I was drinking much more just a few
days ago. Could my cravings be due to drinking less broth?
Possibly. Try adding in another cup or two each day, and see if it helps.
Also, if you’re very active, try adding some starchy “energy” veggies to
your meals—for instance, half a sweet potato or a few beets.
© 2013 BEST OF ORGANIC
 FASTING
17 Once we meet our goal weight, do we still do any fast days?
I’m a fan of occasional fasting because it cleanses your cells.
However, it’s totally up to you!
18
Can you do the mini-fasts with a one-day separation, or
must it be at least 2 days?
Most people find it easier to spread their mini-fast days out.
19
However, you can give a one-day separation a try and see if it works
for you.
I’m on day 10 and yesterday was my third mini-fast.
I woke up feeling unwell but decided to go ahead
with it anyway. I craved carbs all day! And then I
had diarrhea all evening after eating my p.m. meal.
Was that the carb flu or something else?
It sounds like the carb flu to me. Hang in there, and you should be
feeling fine again in a few days. Try eating a few pieces of avocado,
a handful of rinsed olives, or some coconut chips. Remember, the
carb flu isn’t fun, but it’s temporary—and it means you’re becoming
20
a natural fat burner!
What is the best thing to eat for breakfast the day
after a fast?
Any breakfast that you’d eat after a non-fasting
day is fine after a fasting day. And eggs are always
a good option! A big veggie omelet with sliced avocado on the side
is a nice way to treat yourself.
21 Can you fast more than two days per week?
I don’t recommend it, because you can get the benefits you
want with only two mini-fasts a week. When you eat a clean, healthy
diet the rest of the week, you’ll still lose weight and you’ll ensure
that you get all the nutrients you need.
22
How long can I do the two fasting days without any
adverse health risks?
You can do them as long as you like. Intermittent fasting
23
is good for your body!
Can you talk more about fasting? I am a bit nervous.
I know the thought of mini-fasting is scary at first.
But the bone broth you’ll drink on your mini-fast
days will satisfy you and quench your cravings, and
it’s feeding your body with many powerful nutrients.
24
Why are the-mini fasts important?
Mini-fasts rev up your metabolism and cleanse your cells.
They’re nature’s way of refreshing and regenerating your body.
25
Got through it o.k. but was wondering if I should be
fasting while sick or should eat differently or stay the
course?
I don’t recommend fasting when you’re sick. Fasting works because
it stresses the body, but you don’t want to add an extra stressor
if you’re ill. Just stick to the non-fasting-day template until you’re
feeling better. If you’re sick with a cold or flu and it’s not a stomach-
related illness with nausea, vomiting, or diarrhea, making a fruit/veg-
gie smoothie and adding a scoop of SLIM Greens will give your body
extra healing nutrition that’s easy on your system.
26
On mini-fast days I feel pretty good. But the following
day I’m really wiped out despite eating. Any reason why?
Fasting is a bit stressful for the body (although it’s a
good kind of stress!) and it may take you a little extra time to get back
to normal. Just respect what your body is telling you, and take it easy
when you need to.
A good idea is to add a scoop of SLIM Protein Powder to a
smoothie to get the power of protein working for you on your way
back to full strength after fasting days.
27
Because I am having surgery, should I not have the
mini-fasts leading up to my surgery?
This is a question you’ll need to ask your surgeon.
28
On a mini-fast day, do I have to have all three macronutrients?
How about just a salad with olive oil?
If that’s filling enough for your 7 p.m. snack, that’s fine. Just make
sure it doesn’t leave you hungry.
KETOSIS
29 How do you know when you’re in ketosis?
The carb flu is a good clue that you’re heading there. Once
you get past the carb flu, you should be in the “zone.” Rapid weight
30
loss is another clue that you’re in ketosis. You can also buy ketosis
test strips online to determine if you’re in this state.
Are you saying we HAVE to be in Ketosis to burn
fat? I’ve always struggled with getting into
ketosis, even on high fat diets.
If you seriously want to lose weight, the key is
going into ketosis because that’s what changes
you from a sugar-burner to a fat-burner. If you follow my diet, you
should have no problem getting into ketosis.
31
Any issues with yeast infections when in ketosis?
Overall, the Bone Broth Diet should be very helpful in fight-
32
ing yeast infections because you’re cutting out sugars.
Would a doughnut or a piece of pizza knock me
out of ketosis?
Yep. If you’ve lost the weight you want to lose and
you’re on the 80/20 Plan, it’s not a big deal (although
I recommend eliminating gluten from your diet permanently). But if
you’re on the Bone Broth Diet, you’ll need to start your 21-day count-
down over again.
© 2013 BEST OF ORGANIC
 BONE BROTH
33
Are the beef bones ones with red or white marrow?
Some beef bones have white marrow, while in others the
34
marrow is darker. It’s all good.
Can you overcook your broth? Can the nutrients
be eliminated?
If you cook your broth too long, the gelatin can
break down. I recommend sticking to 12 hours at
most for chicken, 16 hours for turkey, and 24 hours at most for beef.
Fish broth cooks very quickly—in a little over an hour.
35 An email the other day suggested that my broth should be
really thick. I cook the stuff for 10 hours but don’t get the thick
look I saw on the email. Any suggestions?
Make sure you keep your broth at a simmer, because cooking it at a
higher heat can break down the gelatin. Also, make sure you’re using
plenty of bones—and if you’re making beef broth, use cartilage-rich
bones like knuckles, joints, feet, and marrow bones. Also, add just
enough water; you don’t want your broth too watery.
36
You have to have 32 ounces of broth when fasting, correct?
Basically, you can have up to six one-cup servings per
mini-fast day.
37
Is it okay to add herbs and spices, especially cayenne,
to the bone broth?
Absolutely! Have fun experimenting.
38
I don’t have fat on my bone broth. Should I add good fats on
mini-fasting days?
It’s okay to stick to broth with the fat skimmed off on your mini-fast
39
days. You’ll get plenty of good fats on your five non-fasting days.
Once we are done with the 21 days, how much
bone broth should we continue to have?
40
I drink bone broth every day because I love what
it does for my skin. So keep it up!
Southern California has a shortage on
chicken feet for up to 6 months—even the
local butchers don’t have chicken feet unless
you buy a case. Any suggestions?
No problem—you can make the broth without
chicken feet. Just use plenty of bones, and you’ll be fine! You can also
throw in a little Great Lakes gelatin to get a little more “jiggle.”
41
Can you make the bone broth from chicken necks?
Sure! Any part of the chicken can go in your stockpot.
42
Why are we limited to six cups of bone broth on
fasting days?
One of the main reasons that mini-fasting works is
that it keeps your calorie intake very low. Six cups of broth equal
about 300 to 500 calories, which is an optimal fasting range.
43
Should we keep the fat in the bone broth?
44
It’s up to you. Some people prefer to keep it, while
others like the taste of fat-free broth better.
When will you have the dehydrated broth?
What we do have now is SLIM Collagen Broth
TO GO. These individual packets of collagen
come in sets of 3, 5, 7, or 10 boxes (7 packets
each). The dry broth contains a single “dose”
of gut-healing, skin-beautifying collagen that is naturally flavored
with delicious onion, garlic, and savory spices for a delicious hot
broth anytime, anywhere. I highly recommend keeping this product
on hand to give you two great ways to get faster, better results:
1. THE FIRST BENEFIT is that when you’re too busy to make
homemade bone broth, one packet turns plain water into a hot
broth and you’re good to go. It’s the easiest, most convenient
way to make sure you stay on track. Great for travel too.
2. THE SECOND BENEFIT of keeping SLIM Collagen Broth TO
GO on hand is that you boost your results from the Bone Broth
Diet. Add a packet to your cup of homemade broth and you’ll
double the dose of collagen for double the gut-healing, wrinkle-
fighting power. More collagen means better, faster results on
your Bone Broth Diet! 
45 Why is it NOT recommended to drink the bone broth with
snacking during the day and then have a nice dinner?
I’ve designed this diet based on results I’ve obtained over decades
with thousands of dieters. It’s what I’ve found works best in my own
46
practice.
I am still having trouble sourcing beef bones.
Check out eatwild.com, grassfedbeefdirectory.
com, and grasslandbeef.com. Whole Foods and
similar stores often carry good bones as well.
47
I love the chicken broth, but I couldn’t stomach all the
beef broth I made. Is there anything I can do to make it
taste better?
If you didn’t skim the fat off after your broth cooled, try doing that.
Also, experiment with different spices. But it’s fine if you stick to
chicken broth—and try turkey as well, because it’s a big favorite.
Also, I just talked about my SLIM Collagen Broth TO GO product
above. Aside from giving you a convenient way to make sure you get
the gut-healing, skin-beautifying power of collagen no matter how
busy life gets, it also makes the bone broth you make at home taste
better.
When you add one packet to hot water, you get a wonderful
on-the-go collagen broth that tastes like onion, garlic and savory
spices. But when you add a packet to your homemade bone broth,
it enhances the flavor for a richer, tastier, more savory bone broth.
Order SLIM Collagen Broth TO GO today and Bon Appétit!
© 2013 BEST OF ORGANIC
48
I had to add a low-sodium beef seasoning to the
broth. Is this ok?
Check the label and make sure it doesn’t have any
artificial flavors or colors, or “sneaky” ingredients
that contain soy, wheat, or sugar.
49
Where can I find dehydrated bone broth in Canada?
Broth of Life in Australia appears to ship to Canada—
you might give them a try. Currently we’re not deliver-
ing to Canada, but keep checking!
50
Is it an absolute requirement to add vegetables when mak-
ing the broth? Or is it only for taste?
The veggies add a little nutrition, but they’re mainly for flavor. Feel
free to omit them or substitute different non-starchy vegetables. You
can also substitute lemon juice for the vinegar.
51
52
What is the best way to heat up the bone broth out
of the fridge?
Just pop it in a pan and warm it.
Now on day 16. I’ve been following the
template except I haven’t been drinking
any bone broth on non-fasting days be-
cause I don’t feel hungry in between meals.
Should I be drinking a cup between meals
anyway?
I’d like you to drink at least one cup of bone broth every day be-
cause of its amazing gut-healing and skin-smoothing benefits. It’s
powerful medicine, so take advantage of it!
53
Is it still nutritious to freeze broth?
Absolutely! You can keep your broth in the freezer for
several months.
54 How many calories are there in home-cooked bone broth
using pig feet and bones? It is so oily.
The calorie count in broth varies; if you have six cups on your mini-
fast day, you’ll take in about 500 calories. If you chill your broth
overnight and remove the fat that collects on the top, I think you’ll
find that it isn’t oily at all.
55
Can the bones be smoked?
That’s fine and will give your broth some extra flavor!
56
Can you use Bulletproof collagen and bone gelatin
added to organic chicken stock as a bone broth quick
57
simulation?
Yes.
Can we warm up the broth in the microwave?
I’m not a big fan of microwaving food, but you
can if you don’t have another option. If possible,
heat your broth on the stove at home and take it
to work in a thermos.
58
How much bone broth is too much—or so much so that
it will interfere with weight loss?
59
On your mini-fasting days, try to stick to a max of six
cups. On your non-fasting days, I recommend one or two cups.
I am on a major budget. How can I get the best
organic bones? Or can I trust local supermarkets?
Don’t sweat it. If you can’t afford organic, it’s fine
to use regular chicken or beef. Just remove the
skin from the chicken and any fat from the beef
bones, because that’s where toxins tend to collect.
60
Can you drink regular store-bought bone broth?
Make sure the package specifically says bone broth—and
read the ingredients very carefully to make sure the broth doesn’t
contain any “no” ingredients. I prefer that you use a fresh broth
when possible.
61
I bought Swanson’s chicken stock. Is that ok?
Unless a broth is specifically labeled as bone broth, it’s
not going to give you the gut-healing, wrinkle-erasing
62
power you need.
Can you choose to use the gourmet broths on the
mini-fast day?
Any broth that contains only non-starchy vegetables
is fine for your mini-fast days.
63
I have recently purchased a pressure cooker, which will cut
down on the time I spend making my broth. However, I no-
ticed that I don’t get a good gel like I did when I slow-cooked. In your
opinion, is one better than the other?
You might have overcooked your broth in the pressure cooker. Try
64
cooking it a shorter time, and see what happens.
I made some broth and stored it in quart-size mason
jars and left room for “breathing” before I put it in
the freezer. Several jars cracked. What is the best
way to store your broth if you make it from scratch?
Make sure you thoroughly cool your broth before freezing it, and
leave at least an inch of room at the top of your container to allow for
expansion. That should do the trick.
65
Is it necessary to strain the veggies, etc., in the broth
before you drink it?
No. Just remember to limit your intake of starchy veggies
like carrots. (Also, be sure there are no small bones left in your broth.)
However, I suggest that you ditch the veggies on the mini-fasting
days; most of their nutrients are in the broth anyway.
66 I’m not bothered, but for family or friends who are, how
can I avoid the MSG that occurs in making the broth?
Here’s a blog post I’ve written about the naturally-occurring gluta-
mates in bone broth: Why some people can’t just jump into bone
broth. I think it will answer your questions.
© 2013 BEST OF ORGANIC

67
Can bone broth cure Lyme disease?
No. Bone broth is not a cure for any specific disease;
rather, it makes your body healthier by reducing inflam-
mation and helping to heal your gut. For information on treating
Lyme disease, I recommend contacting a naturopathic physician in
68
your area. You can also look on primaldocs.com.
I do drink bone broth regularly, but I use salmon
heads to make my broth. However, it sounds like
you do not recommend using fish heads. Is it due
to the oil becoming rancid?
Oily fish like salmon can become rancid when you cook them for
broth. However, many people report having success making bone
broth from salmon. So if you’re cooking your salmon bone broth
only a short time and it tastes good, enjoy it!
69 Is chicken broth better than beef for gut repair?
70
Either one is fine. The key is to make sure your broth is packed
with gelatin—so look for that “jiggle”! If you struggle with making your
broth gel, use my new SLIM Collagen broth as a booster.
I’m having a partial hysterectomy;
will the bone broth help me?
I can’t make predictions without person-
ally examining you. But because bone
broth is loaded with anti-inflammatory
nutrients, it will make your body healthier
in general, which may speed your healing.
71
Can I use the bone broth as a meal replacement for
dinners since I’m not hungry at night?
Yes, if that works well for you!
72
Is the second cup of bone broth on non-fasting days
recommended or optional?
I recommend it because it’ll give you extra gut-healing and wrinkle-
blasting power, but it’s your choice.
SHAKES & SMOOTHIES
73
Should we eat fruit in the morning in our smoothies?
Fruit is a great addition to a morning smoothie. Just
make sure you follow the guidelines for proper portions.
I recommend using berries, which raise your blood sugar less than
some other fruits. Also, add a good-quality fat (for instance, some
avocado) and a high-quality protein powder like my SLIM Protein.
74 Is almond milk ok in my breakfast shake?
Yes. Just make sure it’s unsweetened.
75
Can I make a fruit/veggie smoothie without protein powder?
Sure! That’s perfectly fine.
PROTEIN POWDER
76
Is the SLIM Protein a meal replacement or a daily
supplement? How does it fit into one’s mini-fast day?
You can use the protein to make a shake that will replace a meal on
your non-fasting days. On mini-fast days, you can replace your last
cup of broth with a protein powder shake at 7 p.m. I suggest adding
a good fat to this as well.
77
What protein powder do you recommend besides yours
and JJ Virgin’s?
Any protein powder you select should be made from pas-
tured, organic beef to make sure you’re getting the highest quality
protein. Also, make sure it doesn’t contain artificial sweeteners. The
approved protein powders are:
• Beef protein, such as my SLIM Protein
• Egg protein
• Pea protein (if you are vegetarian or vegan)
Check the ingredients list carefully when you purchase protein pow-
der, and make sure it doesn’t contain any of the “no” foods on the
Bone Broth Diet.
78
Can we use whey protein powder?
No. This diet eliminates all dairy products, including whey.
FOOD
79
What is for breakfast if I can’t eat eggs?
Here’s a simple solution: Make a shake! Just make sure
you’re using a high-quality protein powder like my SLIM
Protein. Another good idea is to eat leftovers from your dinners. Pot
roast or chili for breakfast is perfectly fine!
80
Why are stevia and coconut sugar not allowed?
One crucial goal of this diet is to empower you to break your
sugar addiction. The best way to do this is to go “cold turkey” for 21
days—and that includes eliminating even healthy sweeteners. Once
sugar no longer has its claws in you, it’ll be fine to have an occasional
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treat sweetened with stevia or coconut sugar.
Can we use agave nectar?
Agave nectar is a no-no on the basic Bone Broth Diet.
I’m not a big fan of agave nectar even on the 80/20
Plan because of its high fructose content.
82 Can you speak about milk/dairy/cheese addiction?
Dairy products contain opioid peptides similar to the
endorphins your body manufactures to make you feel good. These
chemicals are addictive, which can make it a bit of a challenge for
you to give up your dairy habit. Hang in there, and your cravings for
milk and cheese will pass.
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Is it ok if I continue to have my one cup of coffee a
day with a tablespoon of coconut oil in it?
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Yes. Just count this toward your daily fat intake.
What’s the difference between refined and
unrefined coconut oil?
Unrefined coconut oil is minimally processed and
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has more phytonutrients. It also tastes better!
A lot of diets say you must eat to lose weight.
On this diet I am full after breakfast and then
only eat one more time in the day. I did lose 11
pounds at 21 days. Is it okay not to eat if I don’t
feel hungry?
If it’s working fine for you, then it’s okay to keep it up. Just reintro-
duce a third meal if you start to experience cravings.
86
Can I have anything after 7 p.m.?
You should have your last meal by 7 p.m. and not eat after
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that. This will optimize your metabolism.
87
Can we use Tesseme organic salad dressing?
Yes—just select from the “Paleo” category.
Is there anything I can eat
besides meat and eggs on
this diet? I have gout, and
all the meat makes me
have a flare-up. Also, I
have a sensitivity to eggs.
Gout is caused by the
kidneys’ inability to excrete
uric acid from the body.
The Bone Broth Diet actually helps to decrease the uric acid load
that your body has to excrete. Uric acid offenders include these
foods that are high in purines: anchovies, sardines, herring, organ
meat (liver, kidney, and sweetbreads), legumes (dried beans and
peas), gravies, mushrooms, spinach, asparagus, cauliflower and
baking or brewer’s yeast. Comparatively, meats and most seafood
all have only moderate amounts of purines, which may seem coun-
terintuitive to some! Also, fructose (a biggie!), alcohol, caffeine, and
onsets of dehydration are problematic. Dairy can be a culprit, too.
More research is pointing to sugar as a causative factor in gout.
As for broth, you can stick with chicken or fish broth if you’re
worried about beef.
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Is it detrimental to have a few cherry tomatoes and a
stalk of celery with your bone broth on a mini-fast day?
It’s fine to grab a few non-starchy veggies even when
you’re fasting—although crunching something may lead to cravings.
If it doesn’t, you’re good!
90 Can we drink Bulletproof coffee?
Yes. In fact, I highly recommend it!
91
I’m halfway through the diet. Do I need to give up caffeine?
I’m not sleeping well yet.
It’s a good idea to limit your caffeine if you’re having trouble sleep-
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ing. Also, get some sunshine and exercise during the day, and try
stress-reducing tricks like mindful meditation.
I have an autoimmune disease, Hashimoto’s.
I was able to get my thyroid level at normal
using L Thyrosin 500 mg 2 a day, but I still
have a lot of inflammation around my neck
and lymph nodes. Is it ok for me to eat in the
morning one Gluten Free Waffle (no sugar)?
I can’t address any specifics about your condition without examin-
ing you. However, if you’re talking about gluten-free waffles that
contain grain, they’re on the “no” list. You can visit one of my good
friends who specializes in Hashimoto’s disease here:
thyroidpharmacist.com
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When you talk about bread, could you let us know if
sprouted breads are ok and what brands you would
suggest?
No grains are allowed on the Bone Broth Diet. When you switch to
the 80/20 Plan, I recommend only gluten-free breads—and eat these
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only if you truly believe that grains aren’t a problem for you.
Most Greek yogurts are fat free. Is this an
exception to the full-fat rule?
Because Greek yogurt is dairy, we suggest that
you use coconut milk yogurt instead.
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Should I limit my beef intake per week?
You don’t need to, as long as you measure your portions
correctly. (A serving of beef or other protein should be
about the size and thickness of your palm.) However, if you vary your
diet with fish, eggs, and poultry, you’ll get a wider range of nutrients.
96
Is there a difference between gelatin and collagen?
Basically, gelatin is cooked collagen.
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97
In fats, is pork lard from pasture-raised heritage hogs ok?
Yes.
How do you suggest using Great
Lakes gelatin?
I love to use this gelatin in gum-
mies, seafood mousses, and panna
cotta. You can also add a little to
your bone broth if you want even
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more gut-healing power.
What’s the difference between collagen protein
powder and collagen gelatin?
Collagen hydrolysate (collagen protein powder) is
broken down to a greater degree than gelatin. It
won’t gel, but it mixes well in drinks like smoothies.
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I am certain that I do not
have allergies to dairy. May
I continue eating whole milk
grass-fed plain yogurt during
the 21-day program?
I’d really, really like you to
try giving up dairy foods for 21 days. Many people who think they
handle dairy just fine are surprised by how much better they feel
when they avoid it.
101 Does “super clean” require food to be organic?
I recommend going organic whenever you can, but don’t
make it a deal-breaker. If you can, follow the Environmental Working
Group’s recommendations here when it comes to buying fruits and
veggies. If that’s too expensive for your budget, buy non-organic
produce and wash it well.
102 Can I drink Silk brand cashew milk on non-fasting days?
Yes, if it’s unsweetened. However, we prefer coconut or
almond milk.
103
I like juicing vegetables, using a masticating juicer.
If it’s just vegetables, could I add that in addition
to the meal veggies?
Yes! Just stick to non-starchy veggies.
104
Can I reduce the amount of protein?
Please don’t! This is a moderate-protein diet, not
a high-protein diet, so you aren’t getting too much
protein if you follow the guidelines. High-quality protein provides
nutrients you need, and it helps prevent cravings.
105 What about other nuts besides almonds?
You can eat all nuts on the diet; just make sure you don’t
exceed a serving size (about one closed handful). And remember
that peanuts are a no-no, because they’re legumes—not nuts.
106
Why is pea protein not a good source even though it’s
a vegetable?
The protein in pea protein is less bioavailable than the protein in
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beef protein powder. However, if you’re a vegan, you can substitute.
I am not comfortable eating meat three
times a day. Will I still get the same results
by using alternative protein sources?
Meat, eggs, fish, and other animal proteins
are the best source of high-quality protein. However, if you feel very
strongly about it, you can follow a vegetarian or vegan template.
You’ll need to get enough protein from foods such as beans, eda-
mame, full-fat pasture-raised kefir and yogurt, natto, and tempeh.
High-quality vegetarian protein mixes, such as hemp or pea protein,
are acceptable as part of the vegetarian protocol.
You can also use my SLIM Protein Powder in place of meat since
it’s derived from real, all-natural, high-quality grass-fed beef to give
you the right kind of protein that your body can easily absorb and
highly assimilate.
108
Do the fat portions in the recipe count toward the
fat we should have?
Yes, they do.
109
I am by no means fat-phobic...but is it too much
fat for someone in their early 60’s who can hardly
exercise due to knee pain?
Not at all! You need healthy fats to keep your cells healthy—and
that’s especially important as you age.
110 Can I drink kombucha during the 21 days? I only drink
four ounces a day.
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Yes, as long as it has no added sugars.
The book recommends Bulletproof coffee.
Does that recommendation also include using
the Kerrygold butter & MCT oil?
Yes. Just count these as part of your daily fat
intake. Also, clarify the butter to remove milk solids.
112
What was the coconut cream you mentioned that
you love?
I recommend Trader Joe’s and Native Forest. They’re sugar-free.
113 I’m confused about eating fruit in the morning vs.
throughout the day.
A good rule of thumb is to eat fruit sparingly and spread it
throughout the day so you don’t get too big a sugar boost.
114 What are the differences between coconut oil, coconut
butter, coconut cream, coconut chips, and coconut flour?
• COCONUT OIL is pure fat from the meat of the coconut. It’s great
as a cooking oil.
• COCONUT BUTTER is coconut meat that’s ground into a fine pulp.
You can use it in place of nut butters.
• COCONUT CREAM is the cream that rises to the top of coconut
milk (which, in turn, is coconut meat that’s blended with water and
strained). Coconut cream is great in curries and cream soups.
• COCONUT CHIPS are simply chips made from coconut meat.
They make terrific snacks.
• COCONUT FLOUR is dried coconut that’s ground into the consis-
tency of flour. It’s great for baking.
115
So will my digestion ever return to being as strong as
when I ate a standard American diet? I seem to poop
much more volume and frequency with lots of grains.
116
You may not be eating enough non-starchy veggies, which are loaded
with fiber. Also, consider taking a fiber supplement like my SLIM Fiber.
I’d like to share a recipe for low-carb
buns made with almond flour in the
Facebook group. Is that sort of treat
okay on the plan?
If your recipe doesn’t contain any
ingredients on the “No” list, share away!
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I am struggling with Why full-fat?
portion sizes, totally The war against healthy fats is one of the
not used to it. biggest disasters in nutrition history. Your
Any tips for adjusting? body needs healthy fats from foods like co-
conut, avocado, and olive oil to build strong cell membranes, keep
HERE’S A QUICK GUIDE: your skin beautiful, and make your brain function optimally. In addi-
tion, these fats make you feel full and satiated, so you don’t overeat.
• PROTEIN: A serving of meat, fish, or poultry should be about When you eat healthy fats, you lose fat.
the size and thickness of your palm. A serving of eggs is as many
as you can hold in your hand (that’s about two or three for women
and three or four for men). A serving of egg whites alone is double
the serving for whole eggs. Each meal should include a serving of SUPPLEMENTS

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protein.
Is it okay to take biotin as a supplement?

122
• NON-STARCHY VEGETABLES. A serving of these vegetables Yes, there’s no reason this should be any problem
should be at least the size of a softball. You can’t eat too many of on the diet.
them, so fill your plate with at least two or three softballs’ worth.
Is a multivitamin okay to take?
• STARCHY VEGETABLES. A serving of starchy vegetables (such While you’ll be getting a big dose of all
as sweet potato, jicama, kohlrabi, or winter squash) should be the nutrients you need on the Bone
about the size of a baseball for women and the size of a softball for Broth Diet, it’s fine to take a multivita-
men. Note: Eat starchy vegetables only if you’re recovering from a min-multimineral supplement if you
workout or you’re feeling weak and tired and you know it’s not due want. Try my Bone-Broth Diet-approved SLIM Essentials and SLIM
to the carb flu. Essential Fat Burner Multivitamins.

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• FRUIT. A serving of fruit is half an individual piece (half an apple, Can you take a fiber product on mini-fast days or is that
half an orange) or a tennis-ball-size serving of berries, grapes, or not necessary?
tropical fruits (about 1⁄2 cup). That’s a closed fistful, or about 1⁄2 Most people don’t need one—but if you do, you can definitely take
cup if they’re diced. Eat no more than two servings of fruit per day, one. Make sure you take a high-quality fiber supplement like my
and break them up across meals and snacks to distribute your SLIM Fiber.

124
sugar intake.
I’m getting heartburn. Any suggestions?
• FATS. A serving of liquid fat should be about the size of a ping- Try using digestive enzymes. Make sure you use
pong ball, a typical bouncy ball, or one to two thumb-size portions a high-quality brand like my SLIM Zyme.

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(that’s about one tablespoon). A serving of nuts, seeds, coconut
flakes, or olives is about one closed handful. A serving of avocado Is adding probiotics to fight infection ok?
is one-quarter to one-half an avocado. A serving of coconut milk is Absolutely! Just make sure you use a high-quality
one-third to one-half the can. Each meal should include one or two probiotic like my SLIM Biotic.
servings of fat.

MISCELLANEOUS
Stick with these rules, and you’ll be in good shape!

118 126
What are your thoughts on bulletproof broth,
Do I take my Type 2 diabetes meds during the diet?
using coconut oil or ghee?
You will need to coordinate closely with your doctor to

127
I’m a huge fan of anything Bulletproof! Go for it.
make sure your medication dosages are correct.
Just count the fat as part of your daily intake.

119
How is the QuickStart Guide different from
I know people here are from across the country but
the book? Which one should I follow? I don’t
here in the metro Detroit area is there a grass-fed
have time to read both.
animal farm where I can get bones, eggs, etc.?
If you’re in a big hurry and don’t have time
Here’s a list I found online for grass fed beef butchers—hope
to read the book, the QuickStart Guide will get you going. If you
it helps! You can also go to U. S. Wellness Meats.
want to know the science behind the diet, you’ll find the info you
want in the book. It’s totally up to you!

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128

129
Are your products available and/or shipped to Canada?
Not yet, but keep checking!

Can you talk about whether the

program balances blood sugar?
Definitely! When you cut out high-
carb foods like sugars and grains, and
replace them with low-carb foods
like protein, non-starchy veggies, and healthy fats, your blood sugar
stays level instead of constantly spiking.

130
I’m on day 23, and I still feel like my body is
detoxing. Is this normal?
If you’ve been eating a toxic diet for a long time,
it may take your body longer than usual to heal. However, if you

131
continue to feel this way, check with your doctor.

What am I missing if I haven’t seen improve-

ment with my skin and nails?
Be patient! It may take more than a few weeks
to see a difference. Keep drinking your broth
at least once a day after you finish your diet. You can also boost the

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power of your broth with my new SLIM Collagen broth.

I intentionally did not exercise for the 21

days. I plan to hit the next 21 hard with iso-
metrics and NordicTrack. What can I expect
regarding my increased nutritional needs?
If you do very intense workouts, you’ll need to eat a “bonus meal”
within half an hour of exercising. Have a meal-size serving of an
easy-to-digest protein like chicken or salmon and a starchy carbo-
hydrate such as sweet potato or carrots. Also, before a workout,
eat a small amount of protein—for instance, a hard-boiled egg or a
handful of nuts.

133 I had blood work done on the morning of day 22. Any
thoughts on what my doctor and I might expect to see
greatly improved in the blood work results?
When I test my patients after the diet, I frequently see positive
changes in their blood pressure, blood sugar, levels of C-reactive
protein (a marker for inflammation), cholesterol and triglyceride
levels, and pH (acid-base balance).

134
Is it true that far-infrared sauna can help with skin
care and weight loss?
To my knowledge, there’s very little research on
this topic—so it’s probably too soon to tell. I’m looking for more

135
information, and will keep you posted on my blog if I find any!

Can you do a video showing how to make

broth (I want to see how many bones you
use and what else you add)?
We did! Here’s Dr. Kellyann’s How To Make
Bone Broth.

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