3-Day Bone Broth Reset! How-to's, Tutorial and Results

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I am so excited to share this with you all!!!  I have to say, I am so pleasantly surprised with the results of a recent bone broth fast my family and I did. Before I go into that, though, I want to talk a little bit about fasting in general.

Here, we’ve added a “pinch” of turmeric, a large squeeze of lemon and some fresh rosemary to a single cup of broth. Perfect for breakfast!

Here, we’ve added a “pinch” of turmeric, a large squeeze of lemon and some fresh rosemary to a single cup of broth. Perfect for breakfast!

The phrases “fasting” and “intermittent fasting” have been bantered around all over the place as of late… and with good reason! It’s a practice that’s been around for at least a couple millennia (as far as we know 😊) and crosses a lot of “boundaries”; nearly all genders, nationalities, socioeconomic groups and religions participate in some type of fasting either for health or spiritual beliefs. And why wouldn’t they? Fasting, when done responsibly, has been shown to offer benefits like:

  • Impacting insulin resistance

  • Strengthening mitochondria – our cell’s powerhouses

  • Helping renew our immune system

  • Supports digestion

  • Supporting weight loss

Let’s hone-in on that “fasting done responsibly” thing.  First, determine if it’s right for you. If you deal with thyroid or adrenal issues, the stress of a food-related fast may be a bit much, so work with a qualified practitioner to determine what is best for your needs. Second, here’s what fasting is not: starving and/ or dieting, and it’s not done from a place of poor self-worth, guilt or other potentially negative emotional thought processes.  Fasting should be ON PURPOSE, bringing nourishment on a physical, emotional and spiritual level (if that is your intent).

Here we’ve added Roasted Garlic with Pesto and mushrooms. Per 10 oz. serving: 1/2 cup white mushrooms, 2 tbsp nut/ dairy free pesto (below), 3 cloves roasted garlic (minced), and 1/4 cup hand-torn arugula.    Add the mushrooms to your serving of broth while it’s boiling on the stovetop; simmer for 10 minutes. Squeeze the roasted garlic cloves from their skin into a serving bowl and add the pesto. Add the arugula. Mix to combine, and cover with broth and mushrooms.     PESTO: Process in a food processor    •2 cups fresh basil •1 cup fresh parsley •2 large garlic cloves, minced •1/8 cup lemon juice •1/4 cup Olive Oil •1/2 tsp sea salt •2 tbsp Nutritional Yeast •5 tbsp water

Here we’ve added Roasted Garlic with Pesto and mushrooms. Per 10 oz. serving: 1/2 cup white mushrooms, 2 tbsp nut/ dairy free pesto (below), 3 cloves roasted garlic (minced), and 1/4 cup hand-torn arugula.

Add the mushrooms to your serving of broth while it’s boiling on the stovetop; simmer for 10 minutes. Squeeze the roasted garlic cloves from their skin into a serving bowl and add the pesto. Add the arugula. Mix to combine, and cover with broth and mushrooms.

PESTO: Process in a food processor
•2 cups fresh basil
•1 cup fresh parsley
•2 large garlic cloves, minced
•1/8 cup lemon juice
•1/4 cup Olive Oil
•1/2 tsp sea salt
•2 tbsp Nutritional Yeast
•5 tbsp water

For me, it helps to answer these questions when planning a fast:

  • WHY am I fasting…for health, spirituality, both?

  • WHAT are my goals…where do I need to focus?  Examples: Increase energy, decrease inflammation, support healthy blood sugar regulation, decrease brain fog.

  • HOW am I going to fast?

    • Decide the type of fast: Examples: Sun up to Sun down? Time restricted? Breakfast only?

    • Decide what to fast: Examples: Veggies only? Cut out all those yummy AIP snacks and treats? Bye-bye Starbucks?

All that said – after answering our Why, What and How, we decided to start with a 3-Day Bone Broth Reset!


3-DAY BONE BROTH RESET

This is exactly what it sounds like, 3 days of nutrient dense bone broth to help reset the system. We already know the benefits of bone broth and we wanted to take advantage of them (all the benefits of fasting plus gut healing, joint support, and major macro/micronutrient variety)! While it’s not for everyone, we definitely felt and saw major improvements after the three days. In fact, we are talking about making this a monthly practice this year to see what the long-term results could be like! For this round, here is what we experienced:

Here we’ve added lemongrass infused coconut milk, basil and lime. To make the lemongrass infused coconut milk, bring 2 cups of full fat coconut milk to a medium temp on the stove top. Add 2 stalks of Lemongrass, peeled and cracked to release the oils. Simmer for 30 minutes, stirring often.  Add the broth to a cup, give it a squeeze of lime, add a few fresh basil leaves and let it set for a minute or two. Stir in a tbsp of the Lemongrass Coconut Milk.

Here we’ve added lemongrass infused coconut milk, basil and lime. To make the lemongrass infused coconut milk, bring 2 cups of full fat coconut milk to a medium temp on the stove top. Add 2 stalks of Lemongrass, peeled and cracked to release the oils. Simmer for 30 minutes, stirring often.

Add the broth to a cup, give it a squeeze of lime, add a few fresh basil leaves and let it set for a minute or two. Stir in a tbsp of the Lemongrass Coconut Milk.

  • Improved digestion: For me, I’ll just be real…I was able to poop effortlessly. Oh, happy day!

  • Our skin is less dry and more supple.

  • Reduced bloating…I didn’t even realize I was bloated!

  • Enhanced energy…like “brain” energy and focus!

  • Reduced heartburn: This is for my hubs; he deals with it from time to time but has zero issues in the 4 days after our fast.

  • Bonus: I lost a couple of pounds!



RESET PROCESS
We kept it simple. I made a huge batch of Bone Broth on a Sunday (watch the video tutorial , written instructions below), then Monday-Weds we had it for breakfast, lunch and dinner with different pre-made “add-in’s” to keep the variety sexy (hover over pictures for details).  Plus the added greens provide fiber, something to be mindful of with any type of liquid fast. We generally kept it to 10-12 oz of broth, plus whatever add-in’s we were using.

OK I think that’s a wrap!!!  If you guys decide to try a bone broth reset, drop me a line and let me know how it goes!!

BONE BROTH HOW-TO (Video Tutorial here)
•6 lbs bones, mixed
•Filtered Water
•2 tbsp Apple Cider Vinegar
•4 carrots
•4 stalks celery
•3 large onion (white or yellow
•4 Bay Leaves
•8 large garlic cloves

  1. In a 16 qt stainless steel pot, add the bones and cover with filtered water to about 2 inches over the bone. 

  2. Bring to a boil, then boil for 30-45 minutes.  Use a fine meshed sieve to remove any foam that collects on the surface and discard.

  3. Reduce to a simmer, and add 2 tbsp apple cider vinegar. Continue simmering for 1.5-2 hours, depending on how long you boiled. (Total time after simmering should be two hours).

  4. Add the remaining ingredients except sea salt. Simmer for 3 hours, making sure to replenish any water that may have evaporated. 

  5. Use a slotted spoon to remove the bones and vegetables. 

  6. Pour the broth through a fine meshed strainer/ sieve. 

  7. Add 1-2 tsp of sea salt, or to your desired preference. 

  8. Store in glass containers in the fridge for up to a week; may also be frozen for long-term storage!

Yields approx. 10 cups. We made two batches for our 3 day reset (two people).

PS!! Want to know more about what you’re unique nutritional needs are? I’m available to help! Click here for more details!