I Swapped My Protein Shakes for Bone Broth for 30 Days

Hitting a daily protein target sounds simple until you actually try it. Between busy mornings, skipped meals, and the monotony of shakes and bars, many people fall short without even realizing it.

Writer Akya Baker had been working on eating more protein for a couple of years, hoping to build muscle and support her gut and hormonal health. Then she decided to try one simple, savory habit for a full month, and the changes she noticed went well beyond the protein itself.

Why She Gave It a Try

Baker had heard plenty of buzz about bone broth and wanted to see whether it lived up to the hype. Since she often struggled to reach her protein goals, a warm, easy drink seemed like a convenient fix.

She committed to drinking one cup every morning on an empty stomach for 30 days. Her goal was to stay consistent long enough to see whether any benefits would actually show up.

She Chose an Affordable Organic Broth

Before starting, Baker researched which broth to buy. She followed advice from a Cleveland Clinic functional medicine physician who recommended organic bone broth to avoid unwanted residues.

She landed on Trader Joe’s organic bone broth because it was budget-friendly, had no added sugar, and was easy to pick up during her regular grocery runs. Convenience mattered, since she planned to drink it every single day.

Her Digestion Improved Quickly

Baker had long dealt with constipation and bloating, often relying on caffeine and probiotics to keep things moving. Within the first couple of days, she noticed small improvements.

After the first week, she said her symptoms had improved significantly. On days she drank bone broth in the morning, she experienced little to no bloating or constipation.

Her Energy Lasted All Day

One of the biggest surprises was steadier energy. Baker found that she sometimes skipped her usual morning coffee without even noticing, because she simply didn’t feel the need for it.

Over the month, she also started waking up earlier without an alarm. She reported less brain fog and more stamina during her workouts.

Her Skin Started Getting Compliments

As the weeks went on, Baker received compliments on her glowing skin from friends, family, coworkers, and even strangers. She said her skin felt more hydrated and her complexion looked more even.

She also noticed that the dark circles under her eyes looked lighter. Bone broth naturally contains collagen and minerals, which may help explain why her skin felt more nourished.

Sugar Cravings Faded

Baker hadn’t planned to cut back on sweets, but her cravings naturally dropped. She found herself skipping her usual chocolate croissant and caramel drizzle in her coffee.

Feeling satisfied throughout the morning likely played a role. Protein is known to help with fullness, which can make sugary snacks less tempting.

How She Made It Taste Better

Baker’s favorite method was simple. She heated the broth in a mug, then added cracked black pepper, kosher salt, and herbs for extra flavor.

She also turned the habit into a small ritual, even buying a special clear glass mug just for her broth. For busy days, she suggested powdered or paste-style broth packets that only need hot water.

What Bone Broth Can and Can’t Replace

Bone broth is an easy way to add some protein, but it’s not a perfect swap for a protein shake. Most of its protein comes from collagen, which is low in certain amino acids that are especially important for building muscle.

Many store-bought broths also provide less protein per serving than a typical shake. For anyone focused on muscle gain, bone broth works best alongside other complete proteins like eggs, fish, dairy, chicken, or tofu.

A Few Things to Keep in Mind

Store-bought bone broth can be high in sodium, so checking labels is a good idea for anyone watching their blood pressure. People with histamine intolerance may also notice headaches or flushing after drinking it.

Baker’s results were her personal experience, and research on many of bone broth’s claimed benefits is still limited. Her best advice was simply to be patient and stay consistent for at least a few weeks before judging the results.