Most people don’t know this,
but your gut makes up 80% of your immune system!
"When diet is wrong, medicine is of no use.
When diet is correct, medicine is of no use."
Most people who have ventured into the world of fasting (either on juice or water) find that they can’t last long because of the hunger pains. They break their fasts early because they feel like they’re starving!
But here's the beauty of a bone broth fast, it’s rich nutrient profile of healthy fats, proteins, vitamins and minerals, keeps you feeling satiated and hydrated.
Most people find it actually quite easy to go longer periods of time without eating when doing a bone broth fast.
You’ll be surprised how pleasant and delicious the experience actually is.
Bone broth has been in the limelight lately and that's because the profound healing effect it has on the gut, precisely its unique ability to heal leaky gut.
A 3 day bone broth fast is commonly prescribed by naturopaths and functional medicine doctors
to jump start the healing process.
Doing a bone broth fast is an easy way to starve out pathogenic microbes in your gut without starving yourself!
to help bring an equilibrium back to your gut flora. No healing in the gut can take place without probiotics!
BONE BROTH BASICS
THE ANCIENT WISDOM FOR LONGEVITY & HEALTH RESTORATION
Before the food industry came up with ‘Campbell's Chicken Noodle Soup’ inspiration came from your grandmother’s chicken noodle soup. Grandma’s original recipe is not only "good for the soul", it nourishes every single cell in your body, from head to your toe.
Today we’re taught to discard the inedible parts of our chicken dinners, however our ancestors would use every part of the animal. After making a chicken roast rather than throwing out the leftovers, they’d fill a big pot with all the bones, skin, organ meats, feet, and simmer them on a low heat for a day or two.
At the end of the second day you'd be left with a delicious savoury broth that,
to this day, is one of the most powerful nutritional therapies Mother nature has to offer.
As the mineral dense bones simmer on a low heat, the nutrients are drawn out into the water
to create the most nutrient dense gut-healing foods- like the world’s most potent liquid multivitamin!
Store bought stock or stock cubes are not what we’re talking about here. Those industry mass produced franken-foods are filled with preservatives, fillers and unnatural additives like MSG (a known neurotoxin, meaning its poison to your nervous system). If you want to reap the infinite benefits of bone broth you must return to the tradition of Taking broth
THE BENEFITS OF BONE BROTH
Our ancestors have been using this (simple) ancient healing recipe for generations to maintain remarkable health, boost immunity and prolong longevity. Bone broth is a distinguished source of bioavailable nutrients which are easily absorbed by your body and put to use rapidly. Just one batch of bone broth contains a wide spectrum of essential nutrients.
PROTEINS & AMINO ACIDS
Collagen, gelatin, proline, glycine, arginine, arginine, cysteine and l- glutamine.
Vitamin D, A, K, B's
MINERALS & ELECTROLYTES
Calcium, phosphorous, magnesium, sodium, potassium, sulfate, manganese, zinc, boron, iron.
With such a wide spectrum of nutrients, naturally bone broth's benefits are extensive and numerous. This unique elixir offers significant health benefits to those who drink it. Let's take a look.
DRINKING BONE BROTH DAILY:
Strengthens your immune system, meaning you won’t be catching the flu as often.
Fortifies any and all body parts that require collagen, that's you're joints, tendons, bone, ligaments, skin, GI tract, teeth. You’ll feel comfortable, stronger and more flexible in your own body.
Rejuvenates the gut lining to reduce symptoms of crippling digestive disorders such as IBS, IBD, leaky gut, food allergies, even autoimmune conditions.
Enhances digestion by supporting the healthy secretion of digestive juices. This means fewer embarrassing moments of gas, diarrhea, constipation, bloating, and acid reflux. Especially great to relieve symptoms of colitis, celiac disease, ulcers, and other inflammatory gut conditions.
Nourishes your skin, hair, and nails so you stay youthful looking and radiant for longer. You can even reduce the appearance of wrinkles, stretch marks, and cellulite.
Boosts the production of your ‘Master Antioxidant’ called Glutathione, helping jump start your immune system and flush toxins out of your liver including chemicals, heavy metals, and stored harmful hormones.
The minerals and elecrolytes keep you better hydrated, meaning better cognitive function and more energy throughout the day.
Reduces inflammation in the body to help soothe joint aches and pains related to arthiritus.
It’s no surprise that the benefits of bone broth are making headlines and it’s quickly becoming the newest health trend. But unlike other fad diets or ‘quick fix’ cleanses, bone broth is rooted in nutritional wisdom that’s been passed down for generations because it works! No antics, no gimics.
To start transforming your in health in radical ways make it a habit to drink a cup of bone broth every morning.
JUMP START HEALING LEAKY GUT
Bone broth has been in the limelight lately and that's because the profound healing effect it has on the gut, precisely its unique ability to heal leaky gut. A 3 day bone broth fast is commonly prescribed by naturopaths and functional medicine doctors to jump start the healing process.
Leaky Gut is a condition that often goes unnoticed and recently it has been discovered to be the epicenter of nearly every chronic
condition today from common annoying digestive issues to mood disorders like depression to even life-threatening metabolic conditions such as diabetes.
"Leaky gut syndrom is almost always associated with autoimmune disease. In fact, reversing symptoms of autoimmne disease depends on healing the lining of the gastrointestinal tract. Any other treatment is just
- Jill Carnahan MD. Functional Medicine Practitioner
Your intestinal lining is an important part of your immune system, forming an immediate barrier that protects you from the dangers of the outside world. Your gut lining prevents harmful microbes, pathogens, allergens and undigested bits of food from entering your bloodstream.
A leaky gut, however, allows toxins and other harmful substances to escape your digestive tract and circulate through your bloodstream,
causing major toxicity, systemic inflammation, nutrient deficiency, and increased vulnerability to pathogenic infections such as a Candida fungal overgrowth in the body.
So when it comes to achieving your desired optimal level of health you must begin with your gut. Bone broth is the first step to any healing program because it provides all the necessary building blocks needed to repair the foundation of your health. Lets take a quick look at 2 key nutrients no gut healing program could do without.
This paramount protein happens to be the primary protein in our body. Collagen is essentially the ‘glue’ that holds us together; it’s found in our muscles, bones, joints, digestive tract, teeth, blood vessels, hair, nails, and skin. It’s everywhere! It's what gives your body the quality
of strength, elasticity, and youthful radiance.
Without collagen, your body would literally fall apart – so it is no surprise that it is a crucial nutrient for healing, especially for repairing the microscopic damage in the intestinal lining. Collagen not only soothes but also protects your digestive system from damage.
Doing a bone broth fast ensures that you get plenty of this influential protein to form healthy tissue throughout your entire body and digestive tract for speedy healing.
Bone broth is also rich in L-glutamine, which provides the preferred food and fuel for your intestinal cells to help them to repair and grow. It is anti-inflammatory and acts as a protective layer to your cell walls, repelling irritants and damaging compounds. L-glutamine is a critical component of any gut-healing protocol to reduce digestive distress, mood disorders, metabolic conditions, and even autoimmune conditions.
FORTIFY YOUR IMMUNE SYSTEM
Most people don’t know this, but your gut makes up 80% of your immune system! Your intestinal gut lining plays the role of the grand fortress walls, serving as protection from toxins and intruders. And your beneficial bacteria that live on the gut lining are your solders that fight in battle against intruders on a daily basis.
Not only that, your beneficial bacteria are like your highest ranking officers who modulate your immune system - both the systemic and mucosal immune systems. Beneficial bacteria play a major immune- modulating role as they are involved in the production and function of healthy lymphocytes, immuneoglobins, interferons, cytokines, neutrophils, macrophages, and much more.
More importantly its these beneficial bacteria that play the MOST influencial role in healing leaky gut because they orchestrate the entire gut cell rejuvination processes. No healing in the gut can take place without probiotics! This is why you'll see the bone broth fast protocol call for probiotic intervention.
"Anatomical integrity of our digestive tract, it's functionality, ability to adapt and regenerate, ability to defend itself, and many other functions are directly dependendant on the state of its microscopic housekeepers- our gut flora."
- Dr.Natasha Campbell-McBride MD. The GAPS Protocol
Unfortunately when we have leaky gut our beneficial bacteria are nearing extinction and the gut lining cannot repair itself. The front lines of our fortress walls have been overrun by pathogenic bacteria and we fall into a state of gut dysbiosis. As a result our immune system plummets.
A bone broth fast helps to rectify and fortify your first line of defense. The bone broth provides the building blocks and the fermented liquids foods or probiotic supplements supply the beneficial bacteria that get to work as the construction crew that rebuilds the foundation of your immune sytsem and overall health.
SHIFT OUT OF GUT dysbiosis
(dysbiosis is an imbalance in your gut flora caused by too few beneficial bacteria and an overgrowth of bad bacteria, yeast, and/or parasites.)
The nutrients in bone broth such as gelatin inhibit the growth of bad bacteria in the gut unlike other juice cleanses that can be high in sugar which proliferates the growth of pathogenic microbes. During a bone broth fast not only do you stop eating sugar, you also refrain from eating fibre rich foods, which too can feed the unwanted bacteria.
Doing a bone broth fast is an easy way to starve out pathogenic microbes in your gut without starving yourself, to help bring an equilibrium back to your gut flora.
During a bone broth fast it's recommend to include a form of probiotic rich liquids such as brine of homemade sauerkraut, beet kvass or kefir whey, to help repopulate your gut with beneficial bacteria. Remember its these probiotics that play a vital role in leaky gut repair and immune system regulation.
Not only that but these microbes also have the power to modulate your gene expression. Just how fasting can influence genetic behaviour, so can the microbes living in your gut. The good bugs can turn off genes correlating with degenerative disease, and the bad ones can turn on the deadly ones.
Making sure that your gut is populated with plenty of good bacteria, rather than the pathogenic, is another step to ensuring life long thriving health.
"Not only is most of the DNA in the human body represented by bacteria, but that those bacteria themselves are actually regulating our own DNA!"
- Dr. David Perlmutter MD, FACN, ABIHM
ELECTROLYTE BALANCE & CELLULAR DETOX
Bone broth contains an exemplary amount of minerals, calcium, magnesium, sodium, and potassium, that work as electrolytes in the body and support detox pathways.
Electrolytes are especially important during a fast to make sure that your body stays hydrated. During a regular water or juice fast the lack of electrolytes can make you feel weak, moody, nauseous, and bring on muscle twitching.
However on a bone broth fast you get ample amounts of these important electrolytes to support your detox process and make the process a much more pleasant one.
Potassium in particular plays a huge role in detox, it is the cellular detox mineral. It moves waste out from within your cells.
The American Society of Nutrition estimates that 98% of Americans are potassium deficient!
That’s a staggering number considering how important this mineral is for maintaining healthy cellular detox pathways. Bone broth is plentiful in potassium, again making a bone broth fast an outstanding way to detox the body.
BOOST Glutathione LEVELS & CLEANSE THE LIVER
Bone broth is rich in glycine, an AMINO acid that supports powerful detoxification. It is a key nutrient required (in copious amounts) by your body to make Glutathione, one of the most potent antioxidants in your body - it’s actually nicked named the ‘Master Antioxidant.’
Glutathione is like the hoover vacuum of antioxidants, scooping up toxins, protecting you from oxidative stress, recycling other important antioxidants, and detoxifying your live r- essentially helping keep you young, vibrant, and healthy.
As we age, we make less and less of this master antioxidant. You cannot obtain this antioxidant from food like you would others like resveratrol from red wine or of vitamin C from lemons.
Most Glutathione supplementation impact little to no effect on your Glutathione levels, the secret is to eat foods that provide your liver the key ingredients it needs to make Glutathione on its own. So don’t waste your money on Glutathione supplements, many are pricey and ineffective. Instead drink bone broth daily to naturally boost Glutathione levels.
"Glutathione is the most important molecule you need to stay healthy and prevent aging, cancer, heart disease, dementia and more, and necessary to treat everything from autism to Alzheimer’s disease.”
- Dr. Mark Hyman
THE INTERMITTENT BONE BROTH FAST
FOR THOSE OF US ON A TIGHT SCHEDULE
A standard bone broth fast lasts 3 days. During this time no solid food is consumed - only bone broth, water, and usually a form of probiotics to encourage the growth of beneficial bacteria in the gut.
But for those of us on a tight schedule, even a 3 day bone broth fast can be too extreme. In between our work schedules, kids, projects, laundry, taxes, taking your dog for a walk... we just can’t seem to find the time!
To make the benefits of a bone broth fast more accessible there is the nutritional therapy of intermittent bone broth fasting.
3 DAY SCHEDULE
8AM: 12oz cup of bone broth & probiotic 10AM: 12oz cup of bone broth
12PM: 12oz cup of bone broth
& probiotic 2PM: 12oz cup of bone broth
4PM: 12oz cup of bone broth 6PM: Healthy dinner
1tsp - 1 tbsp of fermented liquid. Either the brine of sauerkraut of kefir whey or kamboocha. If you are using supplementation look for one that that has at least 100 CFU (colony forming units) and 7-10 different strains of beneficial bacteria.
Omit any grains, legumes, and starchy carbohydrates to avoid aggravating the gut lining and allowing it more time to heal while continuing to starve out the pathogenic bugs.
An example of a healthy dinner would be an organic animal protein on a bed of steamed veggies such as carrot, broccoli, cabbage, brussels sprouts. Make sure to use healthy cooking oils such as coconut oil, ghee, or the mineral dense fat collected from you bone broth.
Start your day with a glass of bone broth and continue eating healthy, easily digestable foods such as steamed vegetables and organic animal proteins and fermented foods. Drink 1 cup of bone broth with each meal or in between meals.
During this time its beneficial to stay on a low carbohydrate diet. Refrain from eating starchy carbohydrates, fruits, grains, anything processed or refined. Make sure to eat plenty of fermented foods. By doing so you are continuing to rehabilitate the gut by supporting the growth of healthy gut flora.
By now you’re probably going to be feeling really good. So don’t stop now. Continue drinking bone broth everyday, either a small glass with each meal to help stimulate healthy digestion or replace your morning coffee with a warm mug of broth.
THE DO'S & DONT'S TAKE IT EASY
Traditionally a fast is a time of prayer, mediation, or an energetic recuperation. Don't over exert yorself, take this time to wind down, move slow, and don’t do any vigorous exercise. Remember you are in an ultra heightened state of healing and cellular detox. With detox can come feelings of low energy and sleepiness. Now is the time to nurture yourself. If you can, take an Epsom salt bath, read a good book, or you can even use this time as a good excuse to watch a movie.
Don’t plan to fast during a time that you are expected to be super social. Don’t make this harder on yourself than it has to be by forcing yourself to resist chocolate birthday cake or donuts in a business meeting – that’s no fun for anyone.
FASTING IS NOT FOR EVERYONE
Note that fasting is not suitable for everyone and there are some precautions. Woman who are breastfeeding or pregnant, you don’t need to fast to get the benefits of bone broth. Simply adding the bone broth into your diet will help nourish you and your baby.
If you have hypoglycemia, are taking blood sugar medication, or medication that needs to be taken with food. This fast is not a set of rules you follow blindly; make sure you listen to your body. Take precaution and talk to your doctor first.
People with histamine sensitivities should do meat stock rather than bone broth. The long simmering time of bone broth creates lots of histamines in the broth and can cause an unwanted allergic reaction.
In many ways a bone broth fast is a great way to start an elimination diet or stage 1 of the GAPS Introduction Diet so you can begin to identify your personal food sensitivities which are hindering your healing.
Once you pin point these problem foods you can choose to remove them from your diet for a few weeks while you work to further heal and seal your leaky gut.
Wherever you are in your state of health, remember to nourish your gut and microbiome. This is your most prized possession and most influential partner when it comes to creating life long thriving health.
Drink bone broth everyday. Eat fermented foods.
Use food as medicine.
"When diet is wrong, medicine is of no use. When diet is correct, medicine is of no use."
- Ayurvedic proverb
For me, health is as simple as
getting my thoughts right with positive affirmations,
and getting my food right
by eating whole foods and bone broth.
Bone broth and whole foods are not a one-time magic pill.
They are a daily practice, like meditation and affirmations.