A bone broth reset isn't a fast, a cleanse, or a punishment. It's a structured, nourishing protocol designed to give your gut a sustained period of support — enough time to actually feel a difference. This guide walks you through exactly what to do, what to expect each day, and why it works.
What Is a Bone Broth Reset?
A bone broth reset involves drinking 2–3 cups of high-quality bone broth daily for 10 consecutive days, alongside your normal diet. It's not about restriction — it's about addition. You're flooding your system with collagen, gelatin, glycine, glutamine, and bioavailable minerals on a consistent basis long enough for your gut lining, joints, and immune system to respond.
Ten days is the sweet spot: long enough to see meaningful results, short enough to be sustainable.
What You'll Need
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Choose your broth based on your goals:
Beef Bone Broth — richest in collagen, best for gut repair and joint supportChicken Bone Broth — lighter, ideal for daily sipping and immune support- Mix — many people alternate beef and chicken across the 10 days for variety and a broader nutrient profile
The 10-Day Protocol: Day by Day
Days 1–2: Getting Started
What to do: Drink 1–2 cups of warm bone broth daily. Morning is ideal — it sets a calm, nourishing tone for the day and is easy to build into a routine. You can also sip it in the evening in place of a late snack.
What to expect: Not much yet, and that's normal. Your body is beginning to absorb the amino acids and minerals. Some people notice slightly improved digestion or reduced bloating within the first 48 hours. Others feel nothing different — both are fine.
Tip: Add a pinch of sea salt and a squeeze of lemon to enhance mineral absorption and flavour.
Days 3–4: The Adjustment Phase
What to do: Maintain 1–2 cups daily. If you're targeting gut repair specifically, move toward 2–3 cups.
What to expect: This is often when people notice their first tangible changes — less bloating after meals, more regular digestion, or a subtle improvement in energy levels. Some people experience a brief period of increased bowel activity as the gut begins to shift. This is normal and typically resolves by Day 5.
Tip: Use your broth as a cooking liquid — simmer your morning eggs in it, or use it as the base for a quick soup at lunch. This makes hitting your daily target effortless.
Days 5–6: The Turning Point
What to do: Stay consistent. 2 cups daily is the target. Don't skip days — consistency is what drives results.
What to expect: Most people report a noticeable shift around Day 5–6. Common observations include:
- Reduced bloating and gas
- More settled digestion after meals
- Improved energy, particularly in the afternoon
- Clearer skin beginning to emerge
- Reduced joint stiffness in the morning (particularly for those with existing joint issues)
This is the phase where the protocol starts to feel worth it.
Days 7–8: Building Momentum
What to do: Continue 2 cups daily. Consider adding an evening cup if you want to leverage glycine's sleep-supporting effects.
What to expect: The benefits from Days 5–6 typically deepen. Sleep quality often improves noticeably around this point — glycine has been shown in clinical studies to reduce sleep onset time and improve sleep quality. Skin hydration and elasticity improvements become more apparent. Joint comfort continues to improve.
Tip: An evening cup of warm bone broth 30–60 minutes before bed is one of the most underrated sleep rituals available. No supplements required.
Days 9–10: The Finish Line
What to do: Complete your 10 days. Don't rush the last two — they matter.
What to expect: By Day 10, most people have a clear sense of how their body has responded. The most commonly reported outcomes after a full 10-day reset:
- Significantly reduced bloating and digestive discomfort
- More consistent energy throughout the day
- Improved sleep quality
- Noticeably clearer, more hydrated skin
- Reduced joint stiffness and inflammation
- A genuine craving for broth — your body recognizes what it's been getting
After the Reset: What's Next?
The 10-day reset is a starting point, not a finish line. The benefits compound with continued use. After completing the protocol, most people transition to 1 cup daily as a long-term maintenance habit — the same way you'd take a daily supplement, but with real food.
For ongoing supply, our
Can I Eat Normally During the Reset?
Yes — absolutely. This is not a fast or a liquid-only diet. Eat your normal meals. The broth is an addition to your diet, not a replacement. In fact, pairing bone broth with whole foods (particularly vegetables, quality proteins, and healthy fats) amplifies the gut-healing effects.
Foods that complement the reset well:
- Fermented foods (sauerkraut, kimchi, kefir) — support the microbiome alongside the gut-lining repair
- Leafy greens — provide folate and magnesium that work synergistically with broth minerals
- Quality proteins —
Bradner Farms grass-fed beef andorganic chicken pair naturally with the broth protocol - Healthy fats — avocado, olive oil, and coconut oil support absorption of fat-soluble vitamins
Foods to minimize during the reset:
- Ultra-processed foods and seed oils — actively inflammatory, work against gut repair
- Excess alcohol — disrupts gut microbiome and sleep quality
- Refined sugar — feeds pathogenic bacteria in the gut
Frequently Asked Questions
Does bone broth break a fast? Plain bone broth contains amino acids and a small amount of calories, so technically it breaks a strict fast. However, many practitioners of intermittent fasting include bone broth in their fasting window because it supports electrolyte balance and gut health without significantly impacting insulin response. It depends on your fasting goals — check with your practitioner if unsure.
Which broth is best for the reset? Beef bone broth is the richest in collagen and gelatin, making it the strongest choice for gut repair. Chicken bone broth is lighter and easier to drink in larger quantities. Many people do best alternating between the two across the 10 days.
Can I do the reset more than once? Yes — many people do a 10-day reset quarterly, or whenever they feel their digestion needs a reset (after travel, illness, or a period of poor eating). There's no downside to repeating it.
Will I lose weight on a bone broth reset? Weight loss is not the primary goal of this protocol, but some people do lose a small amount of weight — primarily from reduced bloating and water retention. The high protein content of bone broth also supports satiety, which can naturally reduce overall calorie intake.
Is the broth already portioned for the reset? Yes — our
Ready to Start?
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New to bone broth entirely? Start with our Complete Guide to Bone Broth to understand the full picture before diving into the reset.