7-Day Bone Broth Diet for Women Over 40 (Science-Backed Reset)

The bone broth diet is a gentle approach to resetting the digestive system, reducing inflammation, and supporting skin health.

Unlike extreme cleanses, this plan combines nutrient-dense bone broth with anti-inflammatory whole foods to nourish your body while promoting healing. The collagen-rich liquid provides amino acids that support gut lining repair, joint comfort, and skin elasticity, which are areas of particular concern during perimenopause and beyond.

This 7-day structured plan offers both liquid-only reset days and balanced eating phases, making it adaptable for busy women seeking sustainable wellness improvements rather than quick fixes.

What Is the 7-Day Bone Broth Diet for Women?

Origins of the Bone Broth Diet

The modern bone broth diet emerged from ancient traditions of using every part of an animal for nourishment. However, it was Dr. Kellyann Petrucci who popularized the structured 21-day version that alternates between bone broth fasting days and anti-inflammatory eating periods. This approach differs from traditional stock-making by simmering bones for 12-24 hours, extracting the maximum amount of collagen and minerals.

The extended cooking time results in a gelatinous liquid when cooled, indicating a high collagen content that supports connective tissue repair throughout the body.

Why It’s Popular Among Women Over 40

Declining collagen production, slower metabolism, and digestive changes related to hormonal shifts are just some of the challenges that you’ll face in your 40s and beyond.

The bone broth diet addresses these concerns by providing easily absorbed nutrients that support gut lining integrity and reduce inflammation. Studies show that the glycine and glutamine amino acids in bone broth help repair intestinal damage that can worsen with age and stress.

Finally, the protein content helps maintain muscle mass while the warm, soothing nature of the broth feels comforting.

Different Variations of the Plan

The 7-day bone broth plan can be followed in several approaches, depending on your goals and lifestyle.

The strict version involves consuming only bone broth, water, and herbal teas for all seven days, providing approximately 300-400 calories daily. The hybrid approach alternates between days featuring bone broth only and days that include bone broth along with anti-inflammatory meals, such as wild salmon with roasted vegetables.

7-Day Bone Broth Diet Plan

Day 1

Let’s begin the 7-day bone broth diet plan with a gentle introduction to reset your digestive system.

Drink 6-8 ounces of warm bone broth every 2-3 hours, starting as soon as you wake up. Add a pinch of sea salt and fresh herbs like parsley or chives for added flavor, and keep yourself hydrated with herbal teas such as ginger or chamomile between broth servings.

If following the hybrid approach, include a simple dinner of grilled chicken breast with steamed broccoli and a tablespoon of olive oil. Listen to your body's hunger signals and adjust timing as needed.

Day 2

Let’s build on what we started on day one, focusing on consistent broth intake to maintain stable blood sugar.

If experiencing fatigue, add a small amount of coconut oil to your broth for healthy fats.

For hybrid followers, breakfast might include scrambled eggs cooked in grass-fed butter with sautéed spinach. The amino acid glycine in bone broth begins supporting better sleep quality around this time.

Keep a food journal to track energy levels, mood changes, and any digestive improvements you notice throughout the day.

Day 3

By Day 3, your digestive system will have begun adapting to the simplified nutrition, allowing gut repair mechanisms to activate and clearing much of the brain fog that you’ve been feeling lately.

This is your sign to keep at it. Consume bone broth every 2-4 hours, paying attention to how your body responds to different timing intervals. For hybrid dieters, consider adding a lunch of wild-caught salmon with roasted sweet potatoes and asparagus.

The collagen peptides are now circulating in your bloodstream, beginning to support skin hydration and joint lubrication from within.

Day 4

After experiencing improved energy levels and mental clarity, you’ll start to notice an improvement in your skin texture and a reduction in joint stiffness. This is the result of the amino acids glutamine and glycine working to strengthen your intestinal lining.

If following the broth-only approach, consider adding bone marrow for additional healthy fats and nutrients. Hybrid followers can enjoy grass-fed beef with cauliflower rice and avocado for dinner.

Stay mindful of your energy levels and start adding light movement like gentle yoga or walking to support circulation and lymphatic drainage.

Day 5

Your metabolism may feel more stable as your body adapts to using amino acids for energy. The anti-inflammatory compounds in bone broth are reducing systemic inflammation, which many women notice as decreased puffiness around the face and joints. For those adding solid foods, focus on easily digestible proteins like poached eggs or steamed fish with leafy greens.

The magnesium and calcium from the bones are scientifically proven to lead to better sleep quality.

Day 6

Digestive improvements become more pronounced as beneficial gut bacteria flourish in the anti-inflammatory environment created by bone broth. Your skin may appear more radiant due to increased collagen synthesis and improved hydration from within. Hybrid dieters can incorporate turkey meatballs with zucchini noodles and fresh herbs.

The consistent protein intake from bone broth helps maintain muscle mass while supporting satiety hormones that reduce cravings for processed foods and sugar throughout the day.

Day 7

Complete your week with a reflection on the changes you've experienced. You should feel lighter, more energetic, and have noticeably clearer skin by now. The gelatin in bone broth is proven by numerous studies to help support hair and nail strength, while the amino acids continue repairing cellular damage.

For your final day, consider a celebration meal of grass-fed steak with roasted root vegetables if following the hybrid approach.

The foundation you've built can now transition into a sustainable, long-term eating pattern that includes regular bone broth consumption.

Top Health Benefits of Bone Broth

Gut Repair and Bloating Relief

The glutamine and glycine amino acids in bone broth directly support intestinal wall integrity, helping seal gaps that allow toxins to enter the bloodstream. This process helps reduce the chronic inflammation that contributes to bloating, gas, and digestive discomfort common in your 40s and beyond.

Furthermore, the gelatin acts as a protective coating for the digestive tract, allowing damaged areas to heal while beneficial bacteria re-establish healthy populations.

Your bowel movements and digestion should improve within the first few days of following the bone broth diet plan.

Collagen for Skin and Joints

Bone broth provides Type I and Type III collagen that your body breaks down into amino acids for rebuilding connective tissues. You lose approximately 1% of your collagen annually, leading to fine lines, joint stiffness, and reduced skin elasticity. The proline and hydroxyproline in bone broth support your body's natural collagen synthesis, helping restore firmness to facial skin and flexibility to cartilage.

Studies show that consuming collagen-rich foods and supplements can improve skin hydration and reduce joint pain.

Support for Metabolism and Cravings

The protein content in bone broth triggers satiety hormones that naturally reduce appetite and cravings for processed foods.

Each cup provides 8-10 grams of easily absorbed protein, supporting muscle maintenance during weight loss efforts. The glycine amino acid helps regulate blood sugar levels, preventing the energy crashes that often lead to afternoon snacking on refined carbohydrates. The warm temperature and savory taste also satisfy psychological hunger, making it easier to resist comfort foods that can sabotage your weight loss efforts.

How to Structure the 7-Day Bone Broth Plan

Bone Broth–Only Days vs. Hybrid Approach

The strict bone broth-only approach involves consuming 6-8 cups daily for rapid gut healing and inflammation reduction. This method is most effective if you’re seeking an intensive reset that requires careful attention to energy levels and electrolyte balance. The hybrid approach alternates bone broth days with anti-inflammatory meals featuring grass-fed meats, wild fish, and colorful vegetables. This gentler method enables social eating and provides additional fiber for digestive health, while still delivering therapeutic benefits.

Choose whatever fits best based on your lifestyle demands and previous experience with elimination diets.

Supporting Meals with Protein and Fiber

When incorporating solid foods, focus on nutrient-dense options that complement bone broth. For example, wild salmon provides omega-3 fatty acids that reduce inflammation, while pastured eggs offer choline for brain health and lecithin for fat digestion.

On the other hand, fibrous vegetables like Brussels sprouts, artichokes, and leafy greens feed beneficial gut bacteria without overwhelming your digestive system. Meanwhile, healthy fats from avocados, coconut oil, and grass-fed butter support hormone production and nutrient absorption.

Avoid grains, dairy, and processed foods that can trigger inflammation and counteract the healing benefits.

How Often to Drink Broth Each Day

Space bone broth consumption every 2-3 hours to maintain steady amino acid levels in your bloodstream.

Start your morning with 8 ounces on an empty stomach to support digestive enzymes and hydration after the overnight fast. Mid-morning and afternoon servings help maintain energy levels and prevent cravings for caffeine or sugar. An evening cup provides glycine for better sleep quality and overnight tissue repair.

During bone broth-only days, aim for 48-64 ounces in total, adjusting the amount based on your body size and activity level while monitoring for any digestive discomfort.

Recap of Key Concepts

Bone Broth’s Role in Women’s Wellness

Bone broth is therapeutic, first and foremost. Studies show that it helps with stress and anxiety, which makes everything else a welcome bonus. The amino acid profile supports gut healing while collagen peptides improve skin elasticity and joint comfort.

Unlike isolated supplements, bone broth provides nutrients in their natural ratios, allowing for optimal absorption and utilization, while the protein content supports muscle maintenance during metabolic changes.

Overall, bone broth is particularly beneficial in helping you navigate perimenopause and menopause, as hormonal fluctuations can impact digestion, skin quality, and joint health.

How to Extend the Benefits After 7 Days

Transition from your 7-day reset by incorporating 1-2 cups of bone broth into your regular eating pattern. Use it as a base for vegetable soups, cook quinoa or wild rice in it for added nutrition, or sip it as a replacement for an afternoon snack. Continue avoiding inflammatory foods, such as refined sugar, processed oils, and gluten, for another week to maintain the healing momentum.

Schedule monthly 3-day mini-resets using bone broth to address seasonal stress, travel disruptions, or digestive flare-ups. Track your skin texture, energy levels, and joint comfort to identify the optimal frequency for your individual needs.

Making Bone Broth a Long-Term Ritual

Transform bone broth consumption into a sustainable wellness practice by batch-cooking every two weeks and storing portions in glass containers for freezing. Experiment with flavor variations using fresh ginger, turmeric, or herbs to prevent boredom while maintaining therapeutic benefits.

A good way to frame this diet is to use bone broth as a replacement for your coffee diet. This way, you’re training your brain to think of bone broth as an energy booster but without the associated energy crashes.

For best results, only buy high-quality bones from grass-fed animals or organic poultry to maximize nutrient density and avoid harmful additives. Connect with local farmers or butchers who can provide bones specifically for broth-making, creating a reliable source for ongoing gut health support.

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