For years, I struggled to find a way to nourish my body while also healing it from the inside out. I had major gut issues for decades. After exploring various methods, I discovered something that truly transformed my health; bone broth fasting.
Recently, I’ve worked my way up to a five-day bone broth fast, and once you hit that 2 ½ to 3-day mark, you realize that your body could go even further, thriving on the nourishing and immune-boosting properties of bone broth.
But what’s truly remarkable is the science behind fasting, particularly bone broth fasting, and how it completely regenerates your immune system in just 72 hours. In this blog, we’ll dive deep into the research, the benefits of bone broth fasting, and how you can incorporate it into your life with simple steps. Whether you want to start by sipping bone broth between meals or go all the way up to a 72-hour fast, this guide will provide all the knowledge and encouragement you need.
The Science Behind Bone Broth Fasting and Immune System Regeneration
When you fast, especially over 72 hours, your body enters a state of autophagy—a process where your cells begin to break down and recycle damaged components. This not only cleanses the body at a cellular level, but it also triggers the regeneration of white blood cells, which are the backbone of your immune system.
In 2014, a study from the University of Southern California revealed that prolonged fasting (72 hours or more) can regenerate the entire immune system by boosting the production of new white blood cells. Fasting forces your body to use stored fats, glucose, and damaged cells for energy, and this process signals your bone marrow to begin creating fresh, healthy immune cells. After just three days, your body essentially hits the reset button, giving you a new immune system that is far more efficient in fighting off diseases and inflammation.
Bone broth enhances this process. Rich in collagen, amino acids, and minerals, bone broth not only supports the body’s fasting mechanisms but also aids in healing the gut lining and supplying vital nutrients like glycine and proline, which reduce inflammation and promote overall health.
Why Bone Broth?
Bone broth is packed with essential nutrients that support overall health, but its standout feature is collagen. Collagen is the main protein found in bones and connective tissues, and it plays a crucial role in maintaining the structure and health of our skin, joints, hair, nails, and digestive system. When you consume bone broth, you’re providing your body with a rich source of collagen, which helps to heal and repair tissue.
Beyond collagen, bone broth is a powerhouse of gelatin, glucosamine, chondroitin, and essential minerals like magnesium, calcium, and phosphorus. These nutrients support bone health, reduce inflammation, improve digestion, and bolster the immune system. That’s why bone broth fasting isn’t just about resetting the immune system—it’s also about healing your gut, improving joint function, and giving your body the tools it needs to thrive.
How to Cleanse with Bone Broth: Three Approaches
Drinking Bone Broth Between Meals
If you’re new to bone broth cleansing, a great way to start is by simply drinking bone broth between meals. Incorporate it as a nourishing snack throughout the day. It’s incredibly easy to prepare: just warm up a cup of bone broth, add some Celtic salt for extra minerals, and maybe a dash of pepper for flavor. This approach provides your body with collagen, minerals, and hydration without overwhelming your digestive system.
Benefits:
Keeps you hydrated and full between meals.
Provides essential nutrients without spiking insulin.
Supports gut health and reduces inflammation.
24-Hour Bone Broth Fast
Once you’re comfortable drinking bone broth, try a 24-hour fast. This is a great way to allow your digestive system to rest and start the detoxification process. During this fast, you will consume only bone broth and water throughout the day. You can drink bone broth every few hours—whenever you feel hungry. It’s important to listen to your body and keep hydrated. Adding Celtic salt can help replenish minerals, and you can incorporate ghee (clarified butter) for extra healthy fats.
Benefits:
Gives your digestive system a break.
Encourages cellular detoxification and autophagy.
Improves hydration and collagen levels in the body.
72-Hour Bone Broth Fast
For a full immune system reset, try a 72-hour bone broth fast. This extended fast pushes your body into a deep state of autophagy and begins the process of immune system regeneration. After 72 hours, the body starts creating new white blood cells, which are more efficient at fighting diseases and infections. For those new to fasting, it’s important to build up to this slowly by starting with shorter fasts. During the 72-hour fast, you’ll want to consume 8 to 12 cups of bone broth daily, along with plenty of water and Celtic salt. If you’re fasting for more than three days, adding ghee or a little olive oil for healthy fats can help sustain your energy.
Benefits:
Full immune system regeneration after 72 hours.
Significant reduction in inflammation.
Deep cellular detoxification.
Improved mental clarity and energy.
Types of Bone Broth: Good, Better, Best
When it comes to choosing the right bone broth for your fast, there are several options depending on your time and resources. I like to think of it in terms of good, better, best.
Good: Organic Boxed Bone Broth
If you’re pressed for time, you can pick up an organic boxed bone broth from the store. Make sure it’s free of preservatives, artificial flavors, and additives. While it won’t be as nutrient-dense as homemade, it’s still a great option for those starting their journey.
Better: Store-Bought Rotisserie Chicken Bone Broth
A step up from boxed broth is making your own bone broth from a store-bought rotisserie chicken. After you’ve enjoyed the meat, save the bones to simmer with water, salt, and a splash of apple cider vinegar (which helps draw out more minerals from the bones). This method is not only cost-effective but also gives you more control over what goes into your broth.
Best: Homemade Bone Broth from a Fresh Chicken or Turkey
The best option is to make bone broth from scratch using a chicken or turkey that you’ve cooked yourself. Start by roasting your bird, and then after enjoying the meat, save the bones. Simmer the bones for at least 12 to 24 hours in water with a splash of apple cider vinegar. You can also add vegetables like onions, carrots, and celery for extra flavor and nutrients.
Recipe for Homemade Bone Broth
Making bone broth is simple, and it’s a great way to use leftover bones. Here’s a basic step-by-step recipe:
Ingredients:
1 whole chicken or turkey carcass (or bones from store-bought rotisserie chicken)
10-12 cups of filtered water
1 tablespoon apple cider vinegar
2-3 celery stalks (optional)
1 onion (optional)
2 carrots (optional)
Celtic salt and pepper to taste
Instructions:
Place the bones in a large pot or slow cooker.
Add the water and apple cider vinegar. The vinegar helps extract the minerals from the bones.
Add any vegetables you’d like for flavor (optional).
Bring the mixture to a boil, then reduce to a simmer. Let it simmer for 12-24 hours.
Strain the broth through a fine mesh strainer and store in jars or freeze for later use.
When you’re ready to drink it, simply warm it up, and season with Celtic salt and pepper for taste.
Benefits of Bone Broth Fasting
Here are 15 incredible benefits you can experience from incorporating bone broth fasting into your life:
Regenerates your immune system after 72 hours.
Boosts white blood cell production, improving your body’s ability to fight infections.
Supports gut health by healing the digestive lining.
Reduces inflammation throughout the body.
Increases collagen intake, promoting healthy skin, hair, nails, and joints.
Improves joint health by providing glucosamine and chondroitin.
Enhances mental clarity and focus.
Supports weight loss by reducing hunger and improving metabolism.
Helps detoxify the body through autophagy.
Balances blood sugar levels by stabilizing insulin.
Strengthens bones and teeth with calcium, magnesium, and phosphorus.
Promotes better sleep thanks to the amino acid glycine.
Hydrates and nourishes the body at a cellular level.
Supports healthy liver function through detoxification.
Improves digestion and reduces bloating.
Final Thoughts
Bone broth fasting is a powerful and nourishing practice that offers immense benefits, from regenerating your immune system to boosting your gut health. Whether you’re sipping bone broth between meals or working your way up to a 72-hour fast, you can transform your health with this simple yet effective tool. Remember, when it comes to bone broth, it’s all about good, better, best. Start where you are and gradually build your way up to deeper cleansing and longer fasts. Your body will thank you for it!
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