Friday Q&A: bone broth; relaxation techniques for insomnia; probiotics; & colonoscopy fears

Excellent questions this week 👏

ICYMI 👉

• How to Manage Anxiety When It Feels Like the World is Falling Apart

• The Food Group You May Be Missing

• Is Your Gut Trying to Tell You Something?

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In this week’s reader-submitted Q&A, we’re tackling these questions:

• Are there real health benefits to bone broth?

• How do you know if you're taking the right probiotics?

• Are there newer, less miserable colonoscopy prep options?

• What relaxation techniques actually help with insomnia?

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📣 Send me your questions for future Q&As! Click here to write me. ✍️

The following subscriber questions have been lightly edited for length and clarity.

QUESTION #1: BONE BROTH

Hi Dr. M - I keep hearing about bone broth being this amazing superfood that can heal your gut and boost collagen. My friend (she is kind of a nut … ) says I should try it. I've tried making it at home, but it takes forever, and the store-bought versions are so expensive. Are there any real health benefits? -Ellen

Dear Ellen,

I understand your confusion! Bone broth has quite the marketing machine behind it these days. The truth is, the evidence behind bone broth's superstar claims is pretty mixed. It does contain glutamine, an amino acid that might help reduce gut inflammation and support the gut lining, but most of the research is on glutamine supplements rather than bone broth itself. The collagen story is similar—while collagen supplements show some promise for skin health in studies, many of those studies have been funded by the supplement industry, and the protein content in bone broth varies widely.

Here's what we do know: bone broth is a decent source of protein, typically containing around 9 grams per serving, which is more than regular broths. The gelatin formed from collagen makes it easy to digest, especially when your appetite is low. It's also a comforting, warming food that can be part of a healthy diet.

The bottom line is that bone broth is a relatively harmless addition to your diet, but it's far from the miracle cure it's often marketed to be for gut health, joint pain, or skin issues. If you enjoy making it and find it nourishing, great. But don't feel pressured to spend a fortune on store-bought versions or hours making it at home if it doesn't fit your lifestyle. Regular chicken soup or quality store-bought broth can offer similar comfort and nutrition benefits without the hefty price tag. Hope this helps clarify things!

QUESTION #2: RELAXATION TECHNIQUES FOR INSOMNIA

I'm dealing with geriatric insomnia and want to avoid medications due to brain health concerns. I've already tried the basics—no caffeine after noon, no screens after dinner, tart cherries, and melatonin gives me diarrhea. Exercise keeps getting derailed by injuries. Could you suggest specific relaxation approaches and other non-medication options I might be missing? -Heidi

Hi Heidi,

It's great that you're prioritizing your sleep and working on good sleep hygiene. You're absolutely right that relaxation-type approaches are a logical next step, but let me also suggest the gold standard treatment you might not have considered: Cognitive Behavioral Therapy for Insomnia (CBT-I). CBT-I produces results equivalent to sleep medication, with no side effects, fewer episodes of relapse, and sleep continues to improve long past the end of treatment. You can find qualified providers through the Society of Behavioral Sleep Medicine, or try digital programs like the free CBT-I Coach app.

For immediate relaxation strategies, consider guided imagery, progressive muscle relaxation, and mindfulness meditation—all have evidence supporting their effectiveness for sleep initiation. The "4-7-8" breathing technique can be particularly helpful for quieting that noisy brain at bedtime. Some studies suggest that Ashwagandha significantly improved sleep quality in adults with insomnia, especially for those who took greater than 600 mg per day for over 8 weeks, though like any supplement, discuss this with your doctor first.

Many sleep problems can be solved, so don’t give up hope. Your proactive approach puts you on the right path. Thanks for the great question!

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QUESTION #3: PROBIOTICS

I've been taking probiotics for digestive issues, but the supplement aisle is overwhelming with different strains and brands claiming different benefits. My symptoms haven't really improved after three months. How do you know if you're taking the right kind? -Karen

Hi Karen,

You’re not alone in feeling overwhelmed by the supplement aisle! However, before we dive into supplement specifics, after three months without improvement, it's probably time to step back and think strategically. The truth is, most probiotics you'll find at the grocery store aren't likely to provide significant therapeutic benefit. The evidence shows that probiotic effectiveness is highly strain-specific and dose-specific, meaning the exact bacterial strain and amount matter enormously. For digestive symptoms, certain strains like Bifidobacterium infantis 35624 and Lactobacillus rhamnosus GG have actual clinical trial data supporting their use, while generic "probiotic blends" often don't.

Before throwing more money at supplements, consider what your gut might actually need. Are you eating enough fiber-rich foods that feed your existing good bacteria? Are you managing stress, getting adequate sleep, and staying hydrated? Sometimes chronic digestive issues stem from underlying conditions that need proper medical evaluation rather than a probiotic Band-Aid.

If you want to continue with probiotics, look for products that specify the exact strain (not just the species) and have clinical research backing their claims. That said, since you’ve gone awhile without improvement, it might be worth having a conversation with your doctor to explore whether there's an underlying issue that needs addressing alongside or instead of probiotics. I hope this is helpful!

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QUESTION #4: COLONOSCOPY FEARS

My doctor wants me to get a colonoscopy and I keep putting it off because I'm terrified of the prep day. I've heard horror stories about drinking that awful liquid and being stuck in the bathroom. Are there any newer, less miserable options available? -Frank

Hello Frank,

I completely understand your hesitation—colonoscopy prep has quite the reputation, and much of it is well-deserved. The good news is that prep options have gotten significantly better in recent years. You don't have to suffer through the traditional gallon jug anymore. There are now several newer alternatives that might make this much more tolerable for you. Pill-based preps like Sutab involve taking 24 tablets over two days (12 the night before, 12 the morning of) with water—no awful-tasting liquid to choke down. Lower-volume liquid preps like Plenvu require drinking only about 32 ounces instead of a full gallon. Some of the newer formulations even taste more like sports drinks.

Many patients find these options dramatically easier to complete, which is crucial because an incomplete prep means potentially having to reschedule and do it all over again. The prep effectiveness is comparable to the traditional options, so you're not sacrificing quality for comfort.

Talk to your doctor about these alternatives. Some insurance plans may require prior authorization for the newer options, but many are becoming more widely covered. The most important thing is picking an option you can actually complete, because getting this screening done is far more important than which specific prep you use.

The procedure itself is truly the easy part—you'll sleep right through it. Best of luck!

Disclaimer: The views expressed here are entirely my own. They are not a substitute for advice from your personal physician.

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ICYMI, check out my recent Q&As on:

• Himalayan pink salt diet; supplements and heart palpitations; seed oils; & cold plunges

• When to stop HRT; vaginal estrogen for UTIs; testosterone for men; & when to get a colonoscopy

• Which supplements to take; age-related weight gain; perimenopause and alcohol; & heart palpitations