How to Make Bone Broth

And Why its the best to take after Intermittent Fasting


  • Why you want to make Bone Broth
  • How to make Bone Broth
  • The benefits of Intermittent Fasting & breaking your Fast with Bone Broth


On August 1st 2019 I was inspired to put on an Intermittent Fasting Challenge. I was at this point where I was doing IF on my own for 6 months at 12 hours a day. I knew it was time for me to do a 16 hours fast in a day, but I felt like I needed a support system. This was when I reached out to my community and asked if they wanted to participate. And they did!!! Over a hundred people signed up in 1 week and everyone chose their time slot to fast and got to it.

Every Tuesday and Friday made videos to help educate the community on how to do Intermittent Fasting most helpfully, and receive the results they were doing it for.

Part of that education was on Bone Broth and how it is the most nourishing food to eat when you are done with breaking your fast.

Why Bone Broth to Break Your Fast

Bone broth is the bones of chicken, slowly cooked for 5 hours with carrots, celery and lotsa herbs like parsley and bay leaf, so that all of the beautiful collagen, vitamins, minerals, glucosamine and other beautiful benefits get released.

We ALL fast at night whether its 8 hours while sleeping, or 12 to 16 hours consciously not eating as soon as we wake up, we all fast. That is why the first meal we have when we wake up is called a break-fast. What we choose to put into our bodies after we break our fast, is super super super important. The food we eat jump starts our digestive system and sets it up either for success (health) or not success (weakness) for the rest of our day. When we optimally nourish ourselves as soon as we wake up, our body will seek to continue to nourish through out the day. #StartYourDayRight

During the Intermittent Fasting Challenge I suggested that every one break their fast with 1 of 3 things.
1) Bone broth with ACV  OR plant based collagen (for overall health)
2) Rice Cake (for muscle gain)
3) MCT Oil (for weight loss)

The reason why I suggested these are the most optimal break-fast options is because the collagen from the bone broth (or taken as a supplement), helps the body to not only strengthen bones, hair, nails…but it also helps to repair the gut lining. This is the important part. Often times we eat quick, processed, unhealthy food that can lead to leaky gut (holes in the gut lining) that leak the contents of the stomach into the blood stream which can be the cause of all kindsa ailments such as inflammation, mysterious diagnoses, arthritis, weight gain and so much more!! This is no bueno!! There must be a way to help our bodies and guts to be most healthy, and there is!

The collagen helps to repair the gut, and at the same time offer protein and amino acids to the body to help it to function most optimally.

The rice cake can be used after Intermittent Fasting to help spike the blood sugar, so it lowers again, in perfect time for you to eat a whole, well rounded and nourishing meal. This is excellent for muscle growth. Join our free group and search for “how to break-your-fast correctly” to learn more about all 3 options.

Those who chose these options saw incredible changes in their body and in their mental clarity!!!

People said things like:

Woot woot! Still going strong with this I.F. gig. I’m down 14 pounds since I started breaking my fast with this delicious bone broth. Absolutely love it!”

8 pm-2 pm done! And the weight is coming off! 💗 Total Of 10lbs down this month, it came in spurts, nothing, nothing, nothing then down 5, another week of nothing then down 3, and now this morning down another 2! I’m going to keep going, people have told me that intermittent fasting doesn’t work for weight loss with older women, maybe they’re doing it wrong!
After I started breaking my fast with bone broth was when the weight started coming off. Thank you so much for teaching us how to do intermittent fasting correctly Britney…not just for weight loss but for improved health and total wellness!

“Doing this IF challenge has really blessed me”

I am really loving this bone broth. I look forward to drinking it every day.

If you want to do Intermittent Fasting or learn more about its helpful health benefits, Join our FB group for Intermittent Fasting

How to Make Bone Broth

Roasted Chicken Bones (Use one you roasted or one you get pre-roasted from the store)
8 cups water
2 carrots (peeled, cut in half)
2 celery sticks (cut in half)
1 small bunch of parsley
1-2 bay leafs
1-2 tsp salt
1 tsp pepper
Apple Cider Vinegar (optional)


1) Take off all the chicken from the bones. Place in bowl and put in fridge. (Use that chicken for soup later, or for sandwiches :))

2) Get a large soup pot and put on burner. Put chicken carcass and bones into pot. Add water to cover the carcass. Add carrots, celery, parsley, bay leafs, salt, pepper.

3) Bring to a soft boil. Then turn down to a simmer.

4) Let simmer for 5 hours with lid on!

5) Once cooked, drain broth into glass containers, throw away vegetables and bones.

6) Every morning bring 1 to 2 cups broth to soft boil. Add pinch of pink salt and 1 tsp ACV (if using) and enjoy immediately.

Additional Benefits of Bone Broth

With its sudden rise in popularity, there has been a nonstop buzz all about the miracle health benefits of bone broth. While there is plenty of evidence to suggest these benefits to be true, there is no published research confirming this to be true or false. However, I do believe its coming. The experiences that people have while using bone broth, is enough to make anyone a believer.

  • Vitamins and minerals. This will vary depending on the type of animal source you use, but for this broth recipe, you’ll find loads of calcium, magnesium, potassium, and phosphorus, Vitamin A, K2, and minerals like zinc, iron, boron, manganese, and selenium.
  • Glucosamine and chondroitin. Natural compounds found in connective tissue which supports joint health.
  • Collagen. And lots of it. This turns into gelatin that, when cooked, yields several important amino acids.
  • Helps maintain digestive health. Bone broth is not only easy to digest, but it may also help in the digestion of other food. Gelatin binds to the water in your digestive tract, helping food move through your gut easier. It is also believed to help with a condition called “leaky gut” or other inflammatory bowel diseases.
  • Suggested to help fight inflammation. The amino acids glycine and arginine have strong anti-inflammatory effects. Chronic inflammation may lead to a number of serious diseases such as heart disease, diabetes, metabolic syndrome, arthritis, and types of cancer.
  • May improve joint health.

**Referenced: TheForkedSpoon

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Did You Know?

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Sept 17 2019       #ActofLove #WholeandHealthyKitchen #WAHKinspired #Bonebroth #IntermittentFasting #IF