Benefits Of Bone Broth
Todays nutrition and fitness world is inundated with a plethora of diets and fasts for individuals to try. The differences between paleo, keto, and other structured meal plans can require a lot of research and discipline, and may not even reward you with the kind of health benefits youre looking for.
Thats why trying a simple bone broth fast can be one of the easiest and nutrient-rich ways to quickly boost your overall health and wellness. Havent heard of a bone broth fast before? No problem, because today youll learn about why this specific food has been used for centuries across a wide variety of cultures.
What Is Bone Broth And How Can It Help?
In its most basic form, bone broth is made by combining the bones, connective tissues, and basically any other unused part of an animal with aromatics like onions and garlic into a large pot of boiling water. The amount of time you cook your broth varies, with some die-hard bone broth fans letting their pot boil for several days to really infuse the broth with flavor.
The idea behind consuming bone broth is that the minerals, nutrients, amino acids, and collagen stored inside of animal bones can offer a plethora of health benefits. Rather than augmenting your diet in such a way that enables you to consume all of these beneficial substances, a bone broth fast simultaneously allows you to rid your body of foods that can cause inflammation and absorb the goodness found in the broth.
Specific Benefits Of A Bone Broth Fast
Health Coaching & Western Medicine
Lets be clear, modern medicine has made tremendous leaps forwards over the last century and some of the advancements and life saving procedures that we have at our disposal today are truly remarkable and deserve lavish praise I have used many of them and will continue to do so. I am not against Western Medicine or medications at the appropriate time.. and there absolutely is an appropriate time. Its very important to acknowledge this before mentioning anything to the contrary.
What we should also consider, however, is that in some ways what we have today is more of a disease and injury management system, rather than a system that truly promotes health and vitality. In modern medicine, we tend to treat the symptom, not the cause. And more often than not, a treatment plan involving synthetic drugs is prescribed to the patient at a large cost to the patient or insurer. Seldom are the underlying issues as to why the disease or injury came to be addressed.
My aim is help you get to the root of your issue, and support you on your journey to health and wellness using a tailored nutrition & lifestyle approach.
Tianeptine The Little Known Anti
First marketed for depression in France in 1989, tianeptine is an approved antidepressant in more than 60 countries. The United States is not one of them.
Tianeptine is sold under the trade names Stablon, Coaxil, and others.
Tianeptine works differently in the brain to most antidepressants in the fact it acts on the mu opioid receptor, the target of morphine and oxycodone.
Jonathan Javitch, a study co-author and chief of molecular therapeutics at Columbia University states This is the only current antidepressant that works through this mechanism.
Irritable bowel syndrome is a common early symptom that sufferers of ulcerative colitis may get several years before they get the full blown autoimmune disease. I personally had symptoms that could clearly be described as irritable bowel.
However there is an all natural equivalent to Tianeptine that has a far wider range of positive health benefits with a history of thousands of years of traditional use as a plant medicine.
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What Is Bone Broth
Bone broth is made by simmering the bones and connective tissue of animals.
This highly nutritious stock is commonly used in soups, sauces, and gravies. It has also recently gained popularity as a health drink.
Bone broth dates back to prehistoric times, when hunter-gatherers turned otherwise inedible animal parts like bones, hooves, and knuckles into a broth they could drink.
You can make bone broth using bones from just about any animal pork, beef, veal, turkey, lamb, bison, buffalo, venison, chicken, or fish.
Bone broth is made by boiling down animal bones and connective tissue. This nutrient-dense stock is used for soups, sauces, and health drinks.
Making bone broth is very simple.
There are many recipes online, but most people dont even use a recipe.
All you really need is a large pot, water, vinegar, and bones.
To get you started, heres an easy recipe you can follow:
- 2 tbsp apple cider vinegar
- 24 pounds of animal bones
- Salt and pepper, to taste
In order to make the most nutritious broth, its best to use a variety of bones marrow bones, oxtail, knuckles, and feet. You can even mix and match bones in the same batch.
What To Remember Most About This Article:
Bone broth is rich in minerals to strengthen the immune system and support healthy digestion. Bone broth also contains collagen to strengthen tendons, joints, ligaments, bone, and skin.
The collagen in bone broth will help heal the lining of the gut to relieve heartburn, GERD, and other types of intestinal inflammation. On top of that, collagen will support healthy skin to make it supple and strong to reduce the appearance of cellulite.
You can make bone broth at home and even use it in your next fast to give your body ample nourishment. The glycine in bone broth will detoxify the body of harmful chemicals, improve sleep, and boost memory and performance.
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It May Benefit The Digestive System
Scientists have discovered that your overall health depends heavily on the health of your intestinal tract.
Not only is bone broth easy to digest, but it may also aid in the digestion of other foods.
The gelatin found in bone broth naturally attracts and holds liquids. This is why properly prepared broth congeals in the fridge .
Gelatin can also bind to water in your digestive tract, which helps foods move through your gut more easily.
Its also been shown to protect and heal the mucosal lining of the digestive tract in rats. Its thought to have the same effect in humans, but more research needs to be done to show its effectiveness .
An amino acid in gelatin called glutamine helps maintain the function of the intestinal wall and has been known to prevent and heal a condition known as leaky gut .
Leaky gut, which is associated with several chronic diseases, is when the barrier between your gut and the bloodstream is impaired.
Substances that your body doesnt normally allow through leak into your bloodstream, which leads to inflammation and other problems .
For all of these reasons, drinking bone broth may be beneficial for individuals with leaky gut, irritable bowel syndrome , or inflammatory bowel disease , such as ulcerative colitis or Crohns disease.
The gelatin in bone broth supports healthy digestion. It may be beneficial for individuals with leaky gut, as well as irritable and inflammatory bowel diseases.
How Often To Drink It
Unfortunately, theres no straightforward answer to this. Many people recommend drinking 1 cup of bone broth daily for maximum health benefits.
Some is better than none, so whether it be once a week or once a day, drink it as often as you can.
You can drink bone broth by itself, but not everyone likes the texture and mouth feel.
Luckily, there are other ways to enjoy it. It can be used as the base for soups, or to make sauces and gravies.
Heres a simple tomato sauce recipe using bone broth.
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How To Do It
New to drinking bone broth and/or fasting? Here are answers to some frequently asked questions about the process:
How long should you do a bone broth fast?
Most people do this type of fasting for a period of three to four days, while consuming several quarts of bone broth daily and eliminating many problematic foods.
Plan to fast for a period of three to four days. This amount of time is best for helping kill off harmful bacteria in the gut, repair the GI tract and repopulate the gut with probiotics.
Longer than this might be tolerable for some, but it also raises the risk for more problems, fatigue and deficiencies in certain groups of people. If you plan on doing intermittent fasting, a longer duration up to 90 days might be beneficial.
How much bone broth should you drink during a fast?
Each day you ideally should consume between three to four quarts of bone broth. Making the broth yourself is the best way to ensure its high-quality and doesnt cost you too much.
About 12 ounces is the proper amount for one serving. You should consume this 12-ounce serving about five times a day 7 a.m., 10 a.m., 1 p.m., 4 p.m. and 7 p.m., for example.
What foods should you definitely avoid while fasting?
While fasting, youll ideally not eat anything at all, unless youre doing intermittent fasting and its within your eating window.
Within your eating window, you can include as many healthy fats, clean proteins, fruits and veggies as you choose.
How Much Bone Broth Should I Drink To Heal My Gut
To heal your gut, try drinking one cup of bone broth first thing in the morning on an empty stomach. Do this for three days, then take stock of how you feel. Is your digestion better? Are you less bloated?
From here you can adjust your bone broth intake to suit the specific needs of your gut and digestion.
Try drinking a small cup of bone broth before / with every meal to heal your gut. Many bone broth experts swear by it.
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Use Complex Carbohydrates To Replenish Your Energy
Complex carbohydrates are a quick source of energy, low in fiber and are easy to digest. Adding them to your meal can help maintain your energy levels and weight during times of flare-ups.
Two great vegetables that provide you with complex carbohydrates and are among the few vegetables that are well tolerated during IBD flare-ups are carrots and potatoes. Prepared the right way they can be an excellent source of nutrients.
Soft Cooked Carrots
Carrots provide you with beta-carotene which is an antioxidant that plays a key role in healing. And soft-cooked or mashed carrots are recommended during the IBD flare-ups.
Potatoes provide you with potassium, a mineral that is very important to maintain your fluid balance. Mashed or baked Yukon gold, baby reds or russet potatoes can be used as a side dish or added to soups. They are filling and nutritious.
However, if you have an IBD flare up it is important to remove the skin from the potatoes because it can aggravate the inflamed part of your intestine.
Prolines Role In Bone Broth For Gut Health
Proline is a fascinating amino acid. It helps form new collagen, regenerates cartilage, repairs wounds and skin damage, repairs joints and heals your gut lining.
For the sake of an article on gut health, lets stick to the gut healing properties of proline.
Proline helps to strengthen the tissues in your gut. This helps you absorb nutrients and prevents autoimmune responses to food.
Proline specifically helps maintain the integrity of the cells in your small and large intestine.
Proline in bone broth protects your health by:
- Reducing inflammatory cytokines in your gut
- Growing beneficial gut bacteria
- Improving T-lymphocyte numbers
- Regulating secretion of IgA cells
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Considerations For General Nutrition
The clear liquid diet does not adhere to the 20202025 USDA Dietary Guidelines from the Department of Health and Human Services and the U.S. Department of Agriculture it will not meet your nutritional needs. You should advance your diet to full liquids, a puréed or soft diet, or a regular diet as soon as you’re cleared to do so.
If you need to follow the diet for more than a few days, your healthcare provider may recommend adding additional supplements or high-protein gelatin to boost your caloric and nutrient intake.
Gut Healing Bone Broth: Whats In It
Bone broth made from a traditional recipe should be at least 90% collagen / gelatin. I include gelatin because gelatin is a cooked version of collagen.
Not every bone broth will be > 90% collagen and gelatin. You must follow a specific recipe to make bone broth for gut health.
You need at least 8 grams of protein per cup of bone broth to get the gut healing compounds. Anything less and the bone broth will not heal your gut.
Here are the components in a traditionally made gut healing bone broth.
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The Big Problem With The Current Conventional Treatment For Ulcerative Colitis
Current conventional treatment does not focus on any of the causes and only targets symptoms.
Doctors do not believe that chronic stress and emotional imbalances could be a factor in triggering the disease. They also do not believe diet or lifestyle choices could be a cause. This is changing slowly however as more research proves otherwise. Most of the current medications for ulcerative colitis lead to negative side effects, especially the use of steroids long term. Surgery still does not solve the problem because if the causes are still present, disease will manifest in other areas of the body.
Use Bone Broth With Your Next Fast
During a fast, the body receives little nourishment from food. Because of this, sometimes muscle tissue can break down.
- When glycine is consumed, this limits or prevents the breakdown of protein tissue, like muscle.
- Glycine is used for gluconeogenesis, which is when the liver makes sugar fuel for the body to burn in the absence of glucose.
- Glycine is also necessary to detoxify the body of chemicals. This is because glycine is a precursor amino acid for glutathione, which is a major antioxidant and detoxifying agent in the body.
- Glycine is an inhibitory neurotransmitter. It has been shown to improve sleep, as well as boost memory and performance.
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Bone Broth: Heal Your Gut And Lose Cellulite
Have you noticed that modern convenience has abandoned traditional foods?
Most of what is available to eat today, whether from the market or restaurant, is either highly processed or made with ingredients that are themselves highly processed. What do we lose when we stop eating traditional foods? In a word, our health!
Traditional foods are:
How To Make The Most Nutrient Dense Bone Broth
Recently I did a lecture called Digestion is the Keyto Health and provided a sample of homemade bone broth. Broth is not only one of the best ways to heal a digestive tract, but it is also one of the most nutrient dense liquids you will ever come across for athletes. Supplements are made to mimic what broth can do for your muscles and bones.
Bone broth is very rich in minerals and amino acids. If you are deficient in certain minerals, then heavy metals will take their place. For example, lead will take the place of calcium, cadmium will take the place of zinc, aluminum will take the place of magnesium, and nickel will take the place of manganese. So when you hear about being toxic in heavy metals, it is because the minerals are too low. Grains are high in phytic acid, which can block minerals like calcium, magnesium, and zinc. So if your diet is high in wheat for example and low in minerals, you will be deficient. This also is how osteoporosis is occurring along with low vitamin D levels.
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Best Types Of Meals During Ibd Flare Ups
People with IBD struggle to digest and keep the food down especially when symptoms become intense. During flare-ups when diarrhea, cramping and constipation are at their worst, liquid meals can be lifesavers.
Especially, if you find it difficult to maintain your weight and control your symptoms by eating regular food, drinking calories can provide you benefits that solid foods cant.