bone broth

Bone Broth Fasting- A New Year Plan for 2024

Bone broth is a liquid made by simmering bones (often with some meat still attached), vegetables, herbs, and spices in water for an extended period of time. The long cooking time helps extract nutrients, flavors, and collagen from the bones, resulting in a broth that is rich in minerals and has a gelatinous consistency when cooled.

Bone broth is very common in Vietnam, and is commonly prepared using bones from animals such as beef, chicken, pork, or fish. It is praised for its potential health benefits, including providing essential nutrients like calcium, magnesium, and phosphorus, as well as collagen, which is believed to support joint health and skin elasticity. Some people also find it a comforting and flavorful base for soups, stews, or simply sipping on its own.

bone broth

Bone broth is often touted for its potential health benefits, although it’s important to note that scientific evidence supporting some of these claims is limited. Here are some commonly mentioned benefits:

  • Nutrient Content: Bone broth is rich in essential nutrients, including calcium, magnesium, phosphorus, and various minerals, which are derived from the bones during the cooking process.

  • Collagen: Bone broth contains collagen, a protein found in connective tissues of animals. Collagen is believed to contribute to healthy skin, hair, nails, and joints. However, more research is needed to establish specific health effects.

  • Joint Health: Some people claim that the collagen and gelatin in bone broth may support joint health and reduce joint pain. Again, more research is needed to confirm these effects.

  • Digestive Health: The gelatin in bone broth is thought to be beneficial for digestive health. It may help soothe the lining of the digestive tract and promote a healthy gut.

  • Hydration: Consuming broth can contribute to overall hydration, especially if it’s consumed in the form of soups.

  • Immune Support: The nutrients in bone broth, including amino acids, may support the immune system, although more research is required to establish a direct link.

It’s important to approach these benefits with caution, as scientific studies on bone broth are limited, and individual responses may vary. While bone broth can be a nutritious addition to a balanced diet, it’s essential to consider it as part of an overall healthy eating pattern. If you have specific health concerns or conditions, it’s advisable to consult with a healthcare professional.


Fasting usually includes just simply drinking a bunch of water and in this case a bunch of bone broth throughout the day. Theoretically the human body can go up to 30 days without food, but every person has their own limitations of what their bodies can handle. I recommend a 3 to 4 Day bone broth fast to reap great benefits.

Benefits of fasting-

  • Weight Loss and Fat Loss: Fasting may lead to calorie restriction, promoting weight loss and fat loss. Some types of intermittent fasting have been associated with improvements in body composition.

  • Improved Insulin Sensitivity: Fasting may enhance insulin sensitivity, potentially reducing the risk of type 2 diabetes. It could also help regulate blood sugar levels.

  • Cellular Repair and Autophagy: Fasting triggers a process called autophagy, where cells remove damaged components. This is believed to contribute to cellular repair and longevity.

  • Heart Health: Some studies suggest that fasting may have positive effects on cardiovascular health, including lower blood pressure, improved cholesterol levels, and reduced inflammation.

  • Brain Health: Fasting has been linked to potential cognitive benefits, including improved brain function and protection against neurodegenerative diseases. However, more research is needed in this area.

  • Longevity: Animal studies have indicated that certain fasting regimens might extend lifespan. However, the evidence in humans is limited, and more research is required.

  • Cancer Prevention: Some research suggests that fasting may have a role in reducing the risk of certain cancers, although more studies are needed to establish a definitive link.

  • Improved Metabolism: Fasting may impact metabolic health by influencing hormone levels and promoting metabolic flexibility, allowing the body to switch between energy sources more efficiently.


While fasting alone can possess all kinds of benefits, fasting with bone broth can help with skin elasticity, digestion, healing the stomach lining, and help strengthen joints. I personally try to bone broth fast for 4  days once per month. Bone broth can be drunk daily, however, and may take several days to see the benefits. 

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