The Daily Drink That Repairs Your Gut, Joints & Skin Naturally

Summary

Dr. Mindy Pelz presents bone broth as a simple food to add to a daily routine, particularly for people over 40. She says its collagen may support skin, joints, and gut health, and that it can be used as an adjunct to a fasting lifestyle. These are benefits and research findings as described in the video, not a substitute for individualized medical advice.

Key Points and Strategies

• Skin: Pelz connects lower estrogen during menopause with reduced collagen, elasticity, and skin moisture. She cites research suggesting that daily collagen may improve skin hydration and elasticity and reduce wrinkles.
• Joints: She describes a six-month collagen study in which participants reportedly experienced less joint pain and fewer arthritis symptoms, better knee mobility, and lower C-reactive protein.
• Gut: She says bone broth’s collagen, including the amino acid glycine, may help support the intestinal lining and its tight junctions. She also cites research reporting improved digestive symptoms and less bloating among women taking collagen.
• Choosing broth: When chilled, a more gelatinous broth may indicate more collagen and fat than a thin, liquid broth. Pelz recommends checking the texture after refrigeration.
• Daily habit: She suggests having a cup of bone broth each day and using it as a base for soups, risotto, or sautéing. She also recommends freezing portions that won’t be used right away.
• Fasting adjunct: She mentions bone broth as a possible fasting adjunct but does not give specific instructions for conducting a bone broth fast.

Simple Five-Ingredient Recipe

• 2 lb beef bones
• 2 onions
• 3 large carrots
• 3 ribs of celery
• A handful of herbs

Add fresh water, simmer for about four hours, then strain and keep the liquid. She says using less water may produce a more gelatinous broth.

Presenter and Sources Mentioned

• Presenter: Dr. Mindy Pelz
• Studies cited in the video: Journal of Cosmetic Dermatology (2025); Nutrients (a meta-analysis described as reviewing 26 human trials); Contemporary Clinical Trials Communications (2024); Food & Function (2017); and an additional 2022 study on collagen and digestive health.
• Books mentioned: Fast Like a Girl and Eat Like a Girl by Dr. Mindy Pelz.