Intermittent Fasting with Bone Broth

The quest for wellness continues to evolve, and one of the most effective strategies gaining traction is intermittent fasting, particularly when paired with bone broth. This strategy of timed eating and fasting cycles dates back to our early ancestors' feast-or-famine lifestyle, and modern science is increasingly validating its numerous benefits. 

The addition of bone broth — a rich, flavorful concoction packed with essential nutrients and collagen — can help enhance these benefits while making the fasting period easier to manage. In this article, we will explore the concept of intermittent fasting, delve into its health benefits, and understand why bone broth is an exceptional supplement to incorporate into your fasting regimen.

What Is Intermittent Fasting?

Intermittent fasting isn't a diet in the traditional sense; instead, it's a way of scheduling your meals to maximize your body's ability to burn fat. It's less about reducing your calorie intake and more about changing the periods of time when you eat and when you don’t.

The truth is humans have been intermittent fasting since we evolved. Back in the days of your early ancestors, a feast-or-famine lifestyle was the norm as they didn't have 24/7 access to food like we do today. Instead, they would go for prolonged periods, often days, without anything to eat. In response, the human body adapted to it by using the “down time” between meals for healing, cleansing, and rejuvenation. Thus, fasting isn't abnormal, it's a healing process. 

Physically, our ancestors' bodies developed mechanisms to endure these fasted states and make the most of the food consumed during feasting times. One such mechanism is called autophagy, a process where the body recycles and removes damaged cells and parts, thus facilitating cellular repair. 

This fasting-induced autophagy is a critical contributor to maintaining long-term health.

What Are the Benefits of Intermittent Fasting?

Although intermittent fasting was originally an evolutionary response, it’s become a lifestyle choice for millions of people all around the world. The reason? Because it has a long list of incredible and undeniable benefits.

Can Support Weight Loss

One of the primary benefits of intermittent fasting is its potential to support weight loss.

During fasting periods, your body depletes its glucose reserves and shifts to burning fat for energy, a process known as ketosis. This shift can support weight loss, especially when coupled with a balanced diet during the eating window. 

Moreover, fasting may reduce feelings of hunger by encouraging healthy levels of your body's hunger hormones, leading to reduced calorie intake and potential weight management.

Supports a Healthy Metabolism

Beyond weight loss, intermittent fasting is thought to promote a healthy metabolism. 

When you fast, your insulin levels drop and your growth hormone levels increase, facilitating fat breakdown and muscle gain. Additionally, studies suggest that intermittent fasting can support your metabolic rate.

Furthermore, intermittent fasting can help promote the aforementioned autophagy, a process where your body cleans out damaged cells, contributing to cellular repair and optimal metabolic function.

Promotes Cognitive Health

Cognitive health is another domain where intermittent fasting may yield benefits. 

During fasting periods, your body can enhance the process of autophagy in your brain, leading to the removal of dysfunctional brain cells and proteins. This process can help in minimizing oxidative stress in the brain.

Moreover, fasting may support healthy levels of a brain hormone known as brain-derived neurotrophic factor (BDNF), which supports the growth and survival of neurons, thereby promoting cognitive health. 

Helps Regulate Blood Sugar Levels

Intermittent fasting can also help regulate blood sugar levels. 

By restricting eating to a specific time window, you can limit the frequency of insulin release, thereby affecting overall insulin levels and helping your body respond well to insulin. This effect on insulin sensitivity can help support healthy blood sugar levels, leading to sustained energy levels throughout the day. 

Is Intermittent Fasting Safe?

Intermittent fasting is considered safe for many individuals, but it isn't suitable for everyone. Those with specific medical conditions, such as diabetes or blood sugar problems, or people who are underweight, may not find this approach beneficial or safe. 

Also, pregnant or breastfeeding women are typically advised not to engage in fasting practices as they require continuous nutrition to support their own health and their baby's growth.

Consultation with a healthcare professional or a nutritionist is highly recommended before starting any new dietary routine, including intermittent fasting, to ensure the chosen method is safe and suitable for one's individual health condition and lifestyle.

How Can You Start Intermittent Fasting?

If you're considering intermittent fasting, it's crucial to start slowly. Abrupt changes to your eating patterns can result in discomfort and potential health issues. 

One popular place to begin is with time-restricted eating. This can start with fasting for 12 hours (including sleep time) and eating within a 12-hour window. As you grow more comfortable, you can gradually lengthen your fasting period.

Drinking water, black coffee, and other non-caloric beverages can help manage hunger pangs during fasting periods. Physical activity can also be a useful tool in managing hunger, but it's important to listen to your body and not push yourself too hard, particularly during longer fasts.

Remember that a balanced diet is essential during eating periods. Consuming adequate amounts of proteins, carbohydrates, healthy fats, and fiber is crucial for maintaining your health and energy levels.

Bone Broth for Intermittent Fasting

Bone broth can be a vital tool for those practicing intermittent fasting. Rich in nutrients like collagen, gelatin, and a host of minerals, drinking bone broth can offer several benefits. Plus, bone broth is low-calorie and low-carb, so it can fit into a variety of different diets.

Integrating bone broth into an intermittent fasting routine can help provide the body with key amino acids like glycine, which is beneficial for gut health and the immune system. The collagen and gelatin in bone broth can help support connective tissue health, while its minerals and electrolytes, such as calcium, potassium, and magnesium, can help ensure proper hydration.

Consuming bone broth can also help alleviate some common issues related to fasting, such as hunger pangs and minor headaches, by providing the body with essential nutrients. The collagen and gelatin in the broth can support gut health and act as a barrier against irritation, helping to support the digestive system.

Incorporating bone broth into your intermittent fasting routine may support the fasting experience by easing some of the less pleasant side effects, all while providing your body with beneficial nutrients. This may result in more sustainable fasting, ultimately promoting long-term adherence and success with intermittent fasting. The truth is humans have been intermittent fasting since we evolved. Back in the days of your early ancestors, a feast-or-famine lifestyle was the norm, and the human body adapted to it by using the “down time” between meals for healing, cleansing, and rejuvenation. Thus, fasting isn't abnormal, it's a healing process. 

Typically fasting is hard for many people, but doing an intermittent fast where you replace meals with cups of bone broth, gives you the benefits of fasting without the hunger and cravings that make regular fasting so difficult. Intermittent fasting is not a traditional diet. It’s a sustainable lifestyle change that is flexible and can be adjusted to you. You can intermittent fast for different lengths:

Intermittent fast by shortening your eating window each day. For example, my 10-Day Belly Slimdown has you eat within a 7-hour window each day (noon to 7 pm). Other popular intermittent fasting windows are 16:8 and 20:4, which means you fast for 16, or 20, hours and eat your daily meals during an 8-hour, or 4-hour, window.

Intermittent fasts for 24 hours 2 days a week. During these 24-hour intermittent fasts, often called a 5:2 diet, you restrict your daily caloric intake to 500 calories. In our Bone Broth Diet, we recommend doing two intermittent fasts a week where you sip on bone broth throughout the day.