Hello and welcome to the intermittent fasting gems with Jen podcast.

I'm your host Jen, a middle aged Michigan mama, wife and teacher who

in 2021 stumbled upon this crazy cool thing called intermittent fasting.

And before I knew it, I'd lost 46 pounds in four months and

gained an incredible lifestyle filled with complete food freedom.

If you're hungry for unique, no nonsense fasting tips that actually

work, you're in the right place.

So whether you're walking the dog, folding that last load of laundry, or

cruising to your nine to five, let's start fasting our way to freedom together.

Hello, my fabulous fasting friends.

And welcome to all of you who are first time listeners.

It's awesome to have you here with us.

So today we're going to dive deep into nature's most powerful

gut healing elixir, bone broth.

In this February bonus episode, I'll be sharing 13 mind blowing

benefits that make bone broth.

the secret ingredient to helping you absolutely crush your intermittent

fasting health and weight loss goals.

Plus, I'll be sharing an uber easy and ultra delicious and nutritious

homemade chicken bone broth recipe that you can make right

in your crock pot or slow cooker.

So let's get to it.

First of all, let's answer the question, What is bone broth?

Well, bone broth is a nutrient rich liquid that is made by simmering

animal bones and then often adding in nutritious herbs, vegetables, and

seasonings for an extended period.

Through this slow cooking process, the bones release collagen,

minerals, and amino acids.

And then, this results in a very flavorful elixir known for its many,

many potential health benefits.

And, in the eyes of someone like myself, who lives an intermittent

fasting lifestyle, Bone broth is an absolute fasting superfood.

Alright, if you're ready to learn about how combining the benefits of

intermittent fasting with the benefits of bone broth can supercharge your health

and weight loss goals, let's get to it.

Bone broth benefit number one is all about hydration.

As discussed in previous episodes of this podcast, staying adequately hydrated

is crucial, especially during the fasting period of your daily schedule.

And bone broth serves as an incredible hydrating ally due to its high water

content, its essential electrolytes, and its super nourishing properties.

The combination of water, and electrolytes like potassium and sodium and bone broth

helps maintain fluid balance in the body and this prevents dehydration and is

particularly valuable during the fasting window when water intake might be reduced.

And the warm liquid nature of bone broth also encourages

hydration which is essential for flushing out toxins in the body.

Bone broth benefit number two, bone broth is extremely nutrient rich.

So, bone broth's nutrient rich composition is really important during fasting,

when nutrient intake may be limited.

Bone broth is absolutely packed with vitamins, like vitamins A

and K, minerals like calcium and magnesium, amino acids, and collagen.

Bone broth offers a concentrated source of essential nutrients

that support your body's functions even when you're abstaining from

solid food and regular meals.

Moving on to benefit number three, bone broth is very low in calories

and the best part is that even though it's low in calories, it is

still a very filling and satisfying food because it's so nutrient rich.

However, the question of whether bone broth breaks a fast depends on your

fasting goals and the specific fasting protocol that you are following.

In some fasting approaches, consuming bone broth is generally

considered okay or permissible as it provides nourishment without

significantly spiking insulin levels.

In stricter, clean fasting methods, which as you all know is my preferred

method, it is believed that even minimal calorie intake like that from bone

broth has the potential to disrupt the fasting state by activating

digestive processes and the liver.

affecting insulin levels.

So yes, I believe that although you are only getting roughly 40

calories with each cup of bone broth, you're still disrupting the fasting

process and breaking your fast.

Now, Do I believe it is one of the absolute best and safe ways

to break your fast for the day or after an extended or prolonged fast?

100 percent Yes!

It is a very gut soothing way to break your fast and I often do just that.

Also, I believe that using bone broth is a way to ease

yourself into a fasting routine.

is an awesome strategy and one that is really great for beginners

just starting out with IF.

It can be a great help the first few weeks when you're trying to get into

that fasting routine and build up your fasting muscle, giving you the

little extra push you need to make it through those tough fasting windows

at the beginning of your journey.

All right, benefit number four goes along with what I just talked about,

but benefit number four is satiety.

The protein and healthy fats in bone broth can help curb hunger pangs and keep you

feeling full, reducing the urge to overeat and also to help you fast longer and with

more ease during your fasting windows.

The protein content in bone broth comes primarily from the collagen

rich bones and the connective tissues used in its preparation.

And collagen is a structural protein that supports skin.

and joints and our gut health.

So when bone broth is simmered, collagen breaks down into gelatin,

further enhancing its protein content.

Bone broth also contains natural healthy fats, often in the form of

marrow or lipids from the bones.

And these fats contribute to satiety, again, helping you feel

full and satisfied during fasting times or regular eating times.

They can also provide a source of energy and play a role in

maintaining healthy cell membranes.

So, the balanced combination of protein and healthy fats in bone broth makes

it a super nourishing option that supports various bodily processes

and can be especially nourishing.

valuable during longer fasts.

Benefit number five is a really big one.

Bone broth supports electrolyte balance.

So, bone broth really does play a pivotal role in maintaining

electrolyte balance, especially during fasting when fluid, nutrient,

and caloric intake might be reduced.

Electrolytes like sodium, potassium, and magnesium are essential.

For numerous bodily functions, including nerve transmission

and muscle contractions, and of course, maintaining fluid balance.

And the really cool thing is bone broth contains these electrolytes naturally

as they are released from the bones.

during the cooking process.

So when you sip on bone broth during fasting, you're replenishing

these vital electrolytes.

And this helps prevent dehydration, muscle cramps, and it maintains overall

body equilibrium, which is particularly crucial during fasting periods when the

body's resources are being conserved.

Moving on to benefit number six on our list, amino acids are

found abundantly in bone broth.

Not to get too science y, but glycine and glutamine are two amino acids that

are present in bone broth, and they offer a ton of awesome benefits, like

glycine supports liver function, and it aids in the detoxification processes

that can intensify during fasting.

It also contributes to maintaining steady blood sugar levels, helping prevent

energy crashes, and possibly improving insulin sensitivity, all of which are huge

for weight loss and weight maintenance.

Glutamine, on the other hand, fuels the cells of the intestinal lining.

So this bolsters gut health and supports digestion even

when food intake is restricted.

These amino acids also play a role in the synthesis of important

molecules that promote overall cellular repair and regeneration.

By including bone broth in your fasting routine, you are providing

your body with amino acid building blocks it needs to maintain essential

bodily functions, optimize energy levels, and promote cellular health

throughout your fasting journey.

Number seven, it's very gentle on the Digestion.

This is definitely one of the top reasons why I love breaking

my fast with bone broth so much.

Plain and simple.

It is super gentle.

on the gut, especially after an extended fasting period.

It helps facilitate proper digestion because the nutrients in bone

broth can easily be digested.

It's just a really great fast breaking choice that will

make your stomach feel better.

amazing.

If you are someone who is running to the bathroom shortly after breaking

your fast or you're getting stomach cramps of any kind, I highly, highly

recommend trying to break your fast with a cup or two of bone broth.

Number eight, bone broth supports gut health.

And this is another big one.

So, you can think of bone broth as a magnified healing potion for your gut.

Packed with magical gelatin that helps seal and protect your intestinal lining

while giving your digestive system some serious love during intermittent fasting.

By delivering essential amino acids that act like a protective shield

for your gut, bone broth can help reduce inflammation, support your

intestinal barrier, and keep your digestive system running super smooth.

And in my eyes, anything that improves gut health is a complete superhero because

your gut microbiome is a powerhouse that Quite frankly, influences virtually every

aspect of your health, from your immune system and mental well being to your risk

of chronic diseases and even your body's ability to absorb nutrients effectively.

Research shows that a diverse and balanced gut microbiome plays a very crucial role

in regulating inflammation, Supporting digestion and communicating with your

brain and connecting it to your mood and energy levels as well as your heart

health and your cognitive function.

Okay, we are down to benefit number nine.

And this benefit has to do with collagen.

So bone broth provides collagen which can benefit the heart.

your skin, your hair, your nails, and your joint health.

When animal bones, particularly those with joints and cartilage, are simmered

over an extended period of time, the connective tissues that they contain

break down and this breakdown is what releases the collagen, gelatin, and other

beneficial compounds into the broth.

Collagen is a protein found in connective tissue that contributes

to the bone broth's thickening.

It also provides potential benefits for joint health, skin, and gut lining, and

the collagen and gelatin in bone broth may also help reduce inflammation and joint

pain, potentially aiding in mobility and comfort during your weight loss efforts.

Next up, number 10, another one of my favorite benefits is autophagy.

Yes, autophagy.

So, autophagy is awesome, and someday I'll do a whole podcast episode on it,

but for now, some research suggests that bone broth's nutrients, like

amino acids, may support bone growth.

Autophagy, which in a few words is the cellular recycling process

of repair and regeneration.

Honestly, I feel like autophagy is a magic trick that happens in the body.

Autophagy is basically your body's natural recycling system where

cells clean out damaged proteins and mitochondria, essentially, eating and

renewing themselves to promote cellular health and longevity, giving us more

energy and the potential to look and feel much younger than we actually are.

What an awesome benefit.

All right, let's move on to benefit number 11.

Bone broth is an immune system booster for sure.

Bone broth's immune boosting potential makes it a very valuable addition to

your diet, especially during fasting when maintaining immune function is crucial.

Rich in vitamins, minerals, and amino acids, bone broth provides essential

building blocks for a very robust body.

immune system.

These nutrients support various immune functions from antibody

production to cellular defense.

The collagen and gelatin and bone broth contribute to gut health, which actually

is intricately linked to immune response.

Additionally, bone broth contains compounds like zinc and selenium known

for their immune enhancing properties.

So sipping on bone broth supplies your body with the necessary resources to

fortify its defenses, ensuring that your immune system remains strong and

resilient as you work towards your health, wellness, and weight loss goals.

And I love this benefit because Knock on wood, I barely ever get sick anymore.

And I know that getting sick while you are trying to lose weight

makes it very difficult to stick to your diet plan and routine.

Benefit number 12, bone broth really helps with weight loss.

detoxification.

Bone broth has the potential to help remove waste and

eliminate toxins effectively.

It can support liver health.

Additionally, going back to the gelatin in bone broth, um, that

can really help contribute to a healthier gut lining, preventing the

absorption of harmful substances.

And finally, we have reached benefit number 13.

Bone broth is comforting and satisfying and it's convenient.

Similar to sipping on black coffee or herbal teas, a cup of bone

broth can provide a warm, soothing sensation, especially when you

use it to break your fast with.

The comforting nature of taking a Bone broth break can provide a calming

experience, uh, which may help manage stress related and emotional eating.

So I am hoping that I have convinced and motivated you to give bone

broth a try because adding it into your intermittent fasting routine

really can be a game changer.

It can improve hydration.

It's nutrient rich.

Low in calories, it provides satiety, supports electrolyte balance, bone

broth is jam packed with amino acids and collagen, it supports gut

health, and is gentle on digestion.

It's been linked to autophagy and detoxification, and it's comforting,

satisfying, and convenient.

Oh, and I almost forgot.

It's a total.

when it comes to boosting your immune system.

So what are you waiting for?

Go ahead and get yourself on board the bone broth train.

right away.

All right, so today I have an extra special treat for you.

I'm going to share my delicious and nutritious, so easy to make, homemade

rotisserie chicken bone broth recipe that can be made in your very own kitchen.

This recipe makes up a pretty large batch.

Since I make it right in my crock pot or slow cooker, it's enough for

the whole family to benefit from.

Or you can easily freeze half of it and use at another time.

Let's talk super simple ingredients for this awesome recipe.

First you need a slow cooker.

or a crockpot.

Then you will need one rotisserie chicken, a large handful of

onions, carrots, and spinach.

You'll need a few stalks of celery, two whole bay leaves, one third

cup Bragg apple cider vinegar, a few shakes of sea salt and a few

shakes of whole black peppercorns.

And that's it.

So first you just pluck all of the good chicken from the rotisserie chicken

and place it in a baggie or an airtight container so that you can use it for

your next super yummy intermittent fasting lunch or dinner recipe.

Or of course you can give some to, uh, as a special treat to your dog

like I absolutely have to share with my mini golden doodle buddy.

That's his all time favorite food is rotisserie chicken.

Uh, and then what you do is you just simply place the chicken

carcass in your crock pot.

Next, add in all of the ingredients that I just mentioned.

Then you're going to add enough water to cover all of the chicken bones.

Cook on low for 10 to 15 hours.

Your kitchen is going to smell simply incredible.

Finally, strain.

And enjoy.

I like to store my bone broth in large airtight glass jars of

containers in the fridge where it's easy to grab over the course of the

next few days that I'm drinking it.

This chicken bone broth recipe is easy to make.

It's extremely flavorful.

It's also a great way to cut down on waste and get the most

out of a rotisserie chicken.

Okay, so I have a few fun little recipe tips for you.

Um, first, feel free to add additional spices like turmeric, rosemary,

and ginger to give this bone broth a little extra healthy kick.

Alright, another tip, it's important to use Bragg with the mother organic

apple cider vinegar in this recipe.

You can go back to previous podcast episodes and figure out why I love ACV so

much and why I always stick to Bragg, but this will ensure that you reap all of the

amazing benefits that ACV has to offer.

Number three, again, this recipe makes several cups of chicken bone broth.

So it's a good idea to freeze whatever leftover chicken broth you may have.

And large Ziploc bags work really great for freezing the bone broth.

And finally, this recipe can easily also be made in an Instant Pot or

the Ninja Foodi Possible Cooker.

Both of those work amazing too.

If you are in a pinch, which many of us are, um, quite often.

And you need a good quality store bought, you just don't have time

to make homemade bone broth and you need a good quality store bought

bone broth, I highly recommend the Kirkland organic chicken bone broth.

On the other hand, if you prefer beef, the kettle and fire beef

bone broth is Excellent as well.

And I'll leave the links to those bone broth recommendations in the show

notes below, as well as my full bone broth blog post found on my website.

So what if with Jen.

com where you can find the full recipe and a video on how to make

this super yummy, and healthy homemade rotisserie chicken bone broth recipe.

So, that's it.

Plain and simple.

Bone broth is the bomb.

So, go get some or go make some.

Whatever works for you.

Just do it.

Your body will definitely thank you and your intermittent fasting

health and weight loss journey will be enhanced beyond belief.

Bone broth has definitely been one of the biggest gems that have

helped me along my IF journey and I hope it will be for you too.

Have yourself the absolute best day ever and I can't wait to catch up

with you in the next episode of the Intermittent Fasting Gems with Jen.

Hey, thank you so much for choosing to spend part of your day listening

to this episode of the intermittent fasting gems with Jen podcast.

If you think these tips could help a friend or a family member, please

consider sharing this episode with them.

And if you really enjoyed the show, taking a minute or two to leave a

positive review Would be so appreciated.

Tune in for new 15 to 25 minute episodes released on the 10th,

20th, and 30th of each month.

Episodes will feature solo shows filled with IF hacks that have worked for me, as

well as episodes where I get to chat with.

fun folks of all ages who've experienced incredible success

with intermittent fasting.

If you have questions or want more unique intermittent fasting health

and weight loss tips, tricks, and recipes, please visit my website

and blog at sowhatifwithjen.

com.

Finally, we'd love to welcome you into our free intermittent

Fasting Facebook support group.

So what if with Jen, find all of these links in the show notes below.

And as always, I hope you spend your day loving without fear and

laughing until your cheeks hurt.