A bone broth reset isn't a fast. It's not a cleanse. It's a focused, food-first protocol designed to give your gut, joints, and immune system a concentrated period of nourishment and repair — while still eating normally.
Here's exactly how to do it, what to expect, and why 10 days is the right starting point.
What Is a Bone Broth Reset?
A bone broth reset is a structured daily practice of consuming one or more cups of high-quality bone broth over a defined period — typically 10 to 21 days. The goal isn't restriction; it's addition. You're layering a powerful nutritional input on top of your existing diet to accelerate gut healing, reduce inflammation, and build a sustainable daily habit.
The science behind it is straightforward: the gelatin, glycine, glutamine, and collagen in properly made bone broth support gut lining repair, reduce intestinal permeability, and provide anti-inflammatory amino acids that most modern diets are chronically deficient in. Consistency over time is what produces results. Read our complete gut health guide →
Why 10 Days?
Ten days is the minimum meaningful window for gut-focused protocols. It's long enough to:
- Allow gelatin and glutamine to begin repairing the gut lining
- Establish a daily habit that becomes self-reinforcing
- Notice tangible changes in digestion, energy, and inflammation
- Build the foundation for a longer 3-week protocol if desired
It's also short enough to feel achievable — especially for first-timers who aren't sure what to expect.
The HOTRO 10-Day Reset: Day by Day
Days 1–3: Foundation
Your body is adjusting. Some people notice improved digestion almost immediately — less bloating, more regularity. Others feel little change in the first few days. Both are normal. The work is happening at the cellular level before it becomes visible.
What to do: Sip one cup of warm bone broth each morning, ideally on an empty stomach 20–30 minutes before eating. This maximizes absorption and gives the gut lining direct contact with the gelatin before food arrives.
Days 4–6: Shift
Most people begin noticing changes here. Energy tends to stabilize. Digestive discomfort often reduces. Skin may begin to look more hydrated. Joint stiffness, if present, may start to ease.
What to do: Continue your morning cup. If you're feeling good, add a second cup in the afternoon or use broth as a cooking base for dinner — soups, grains, sauces.
Days 7–10: Integration
By the final stretch, the daily habit is established. The benefits are more consistent and noticeable. Many people at this stage choose to extend into the 3-Week Reset for a deeper, more sustained shift.
What to do: Maintain your daily practice. Reflect on what's changed — digestion, energy, sleep, skin, joint comfort. These are your baseline markers for the protocol's effectiveness.
Which Broth Should You Use?
For a gut-focused reset, we recommend starting with one of these:
- Dashi Bone Broth — The Gut Whisperer — our most targeted gut health broth, with prebiotic kombu and bonito to feed beneficial gut bacteria alongside the gelatin-rich base
- Chicken Bone Broth — The Recovery Coach — our most popular daily sipper, rich in collagen and gelatin with a clean, versatile flavour
Our 10-Day Reset pack gives you exactly 10 cups — one per day — so there's no guesswork.
Tips for Getting the Most Out of Your Reset
- Warm it gently — don't boil. Heat to just below simmering to preserve the gelatin structure
- Sip slowly — treat it like a ritual, not a task. The parasympathetic state you're in while relaxed improves digestion and absorption
- Pair with fermented foods — kimchi, kefir, sauerkraut, and yogurt work synergistically with bone broth to repair and repopulate the gut microbiome
- Reduce processed food — you don't need to be perfect, but reducing ultra-processed food during the reset amplifies results
- Track your markers — note digestion, energy, sleep quality, and skin condition at the start and end. The changes are often more significant than people expect
What Comes After 10 Days?
Many people find that 10 days is enough to establish bone broth as a permanent daily habit. Others use it as a launchpad for the 3-Week Reset — twenty cups over three weeks for a deeper, more sustained gut healing protocol.
For committed daily sippers, our 25-Pack and 30-Pack Monthly Supply make it easy to maintain the habit without reordering constantly.
Made in BC. Delivered Fresh.
Every cup in your reset is made in Gibsons, BC on the Sunshine Coast, warehoused in North Vancouver, and delivered fresh across Metro Vancouver. Slow-simmered for up to 48 hours. No fillers. No shortcuts.