BLOG

A bone broth fast is a specialised form of intermittent fasting where bone broth is consumed instead of regular meals throughout the day. This approach supplies the body with essential amino acids and minerals while giving the gut a break from potentially disruptive anti-nutrients found in certain foods, such as processed foods, sugar, grains and high oxalate vegetables. By reducing the intake of inflammatory foods and harmful compounds, the immune system can recover from leaky gut reactions, which may contribute to autoimmune symptoms. With digestion minimised, the gut lining can focus on healing and repair.

The Benefits of Fasting

The benefits of fasting include:

1. Accelerated fat loss
2. Reduction of fasting insulin and insulin resistance
3. Decreased cardiovascular and diabetes risk
4. Promotion of auto-Nagy, cleaning up old cells and metabolic waste
5. Increased human growth hormone (HGH), aiding in body composition shifts and maintenance of muscle mass
6. Repair and heal gut lining
7. Increased immune function and response
8. Improved digestion and elimination
9. Increased mental clarity
10. Increased energy and improved sleep

Unlocking the Potential of Bone Broth Fasting for Optimal Health

Stress can severely impact our gut lining, depleting essential nutrients like glutamine that are crucial for gut cell repair.  Bone broth, rich in glutamine, glycine, arginine, collagen, and gelatin supports gut tissue repair and resilience.  This not only helps reduce inflammatory stress but also enhances nutrient absorption during future meals, resetting your gut integrity for better overall health.

Beyond digestive benefits, bone broth fasting supports autophagy, a process of cellular clean up regulated by the immune system and stimulated during periods of calorie restriction or time restricted eating. It's important to recognise that digestion can be somewhat stressful for the body. When overburdened with toxins, inflammation, autoimmune flare-ups, or chronic stress, the body is not in an optimal digestive state and may actually produce more signals of stress and inflammation when distressed with food. This natural response can be observed in sick animals, which often retreat to rest, spike a fever, and allow their bodies to heal without the added stress of digestion.

When we are not feeling well, we often lose our appetite for quality protein-rich and fat-focused foods and instead turn to carb-heavy comfort foods, even when our body signals us to avoid eating through aversion, boating and nausea. Bone broth an be incredibly supportive of gut health during these times and can be a useful tool when experiencing an autoimmune flare up or recovering from an illness such as a cold, flu or food poisoning.

Incorporating bone broth fasting into your wellness routine, not only gives your gut a much needed break, but also promotes cellular rejuvenation and overall well-being. For those seeking optimal health, exploring the use of a bone broth fast is highly encouraged. Whether your goal is to kickstart weight loss, integrate it into a quarterly detox, or support a ketogenic diet reset - fasting with bone broth can be a significant advantage. This fasting approach reduces insulin levels, enabling the body to utilise fat stores for energy. Additionally, fasting elevates human growth hormone (HGH) production, stimulating metabolism and preserving muscle mass.

Bone broth is nutrient dense, enhancing extended fasting. Unlike water fasting, bone broth fasting maintains stable electrolyte levels, ensuring a nourishing fasting experience.

Things to Consider Before Starting a Bone Broth Fast

Our colon is our primary eliminatory system. When we fast, our body eliminates toxins and metabolic waste and a large portion of this gets processed through the colon and eliminated in our stool. Prioritise the health of your colon BEFORE and AFTER embarking on a bone broth fast or any other detox or cleansing protocol to ensure efficient elimination of toxins and waste from the body. Consider scheduling a colonic treatment to prepare for your cleansing journey. By focusing on your colon health, you can enhance the effectiveness of your detox process and promote overall well-being.

If you're not following a low-carb diet, I would recommend going on one for at least a week prior to starting your bone broth fast.  This will help get your body prepared for doing a 'no-carb' fast and relying on fat and protein for energy. Individuals with low or high blood sugar levels or those on certain medications should consult their healthcare provider before starting a fast.

If your thyroid function is impaired, please note that fasting can cause a decrease in T3 and an increase in rT4, resulting in a slight increase in T4 (1).  This can be exasperated during scenarios of high stress.  In such cases, a broth-only approach with adequate fat intake can offer a balanced solution. It's crucial to listen to your body's signals and adjust your fasting plan accordingly. 

When to Consider a Bone Broth Fast

A bone broth fast may be beneficial if you are experiencing:

1. Active autoimmune flare-ups
2. Digestive issues such as bloating, constipation and IBS
3. Recovering from illnesses like colds, flu or food poisoning
4. A desire to jumpstart weight loss, a detox or elimination diet
5. Allergies or intolerances
6. Low mood, anxiety or depression
7. Poor sleep
8. Low energy levels

Scientific Support for Bone Broth and Fasting

Numerous studies support the immune-boosting capabilities of bone broth, highlighting its anti-inflammatory properties and positive impact on immune cell activity:

1. Chicken broth has been shown to inhibit neutrophil migration, acting as an anti-inflammatory to reduce illness symptoms.
2. Glycine receptors, important for immune function, are found on several types of immune cells and are abundant in both broth.
3. Compounds in bone broth influence the activity of B cells, T cells and macrophages.
4. Gelatin and glycine reduce inflammation caused by LPS (lipopolysaccharides), a bacterial component that can drive leaky gut.  LPS disrupts cell membrane lipids, affecting cholesterol and metabolism, potentially leading to high cholesterol and non-alcoholic fatty liver disease. In some cases, LPS can interfere with toxin clearance, which may be linked to neurological issues.
5. Glutamine helps maintain the integrity of the gut mucosa and intestinal barrier, essential for a strong immune system.

How to Do a Bone Broth Fast

1. Consume 2 or more litres per day. You can use homemade or high quality pre-made bone broth. A great UK supplier that I use is Borough Broth. Their bone broth is made from organic grass-fed beef and is delicious. The also do a free-range organic chicken and a Low FODMAP Broth.
2. Add herbs or spices such as ginger, turmeric and Himalayan or Celtic Sea Salt to flavour and increase nutritional density. If experiencing digestive stress, avoid additives and consume plain broth.
3. Drink green and herbal teas. Coffee is okay, but best avoid if you have IBS, diarrhoea or inflammatory bowel disease.
4. Avoid dairy
5. Consume 5 servings, with 2 of these servings including added fat such as ghee or MCT oil.
6. Consume within an 8-10 window to support intermittent fasting.
7. 
   

Did you know that research suggests that approximately 20% percent of adults and 33% of children in the UK suffer from constipation, with many enduring chronic symptoms? Although constipation is commonly defined as having fewer than three bowel movements per week, Naturopathic perspectives include a broader range of individuals. Bowel movements that are infrequent, difficult to pass, or improperly formed can lead to a build-up of toxic substances in the colon, posing a risk to overall health. Ideally, you should be going every day.

As a colon hydrotherapist, my primary goal is to ensure that clients have regular and healthy bowel movements, as a sluggish bowel can affect the body's overall functioning. When toxins are unable to be eliminated through regular bowel movements and waste remains in the colon for extended periods, toxins can be reabsorbed into the bloodstream. This increases the burden on the liver, which is responsible for detoxification, potentially hindering its ability to perform other crucial functions like hormone metabolism. Elevated toxicity levels can contribute to issues such as skin problems and headaches. 

Even though December was Constipation Awareness Month, I feel the effects of holiday stress, over consumption and potentially less healthy eating habits tend to have their biggest impact come January. By February, your body might be in need of a little reset. Therefore, it is a great time to look at some helpful tips to encourage regular and healthy bowel movements.

POSITIONING

Recall those summer holidays abroad where squatting over a hole in the floor was necessary. It may have appeared absurd, but was it really? Squatting is the natural anatomical position for passing bowel movements. Instead of standing on the toilet, try using a squatty potty to elevate your feet while on the toilet seat. This alteration in position may yield positive results. 

A fellow colonic hydrotheraptist has a fantastic ‘potty training’ video that I encourage you to watch at here. 

CHEW YOUR FOOD

I think this is one of the most overlooked benefits of improving digestion. We live in a very fast paced society, so mindful eating for many has gone by the way side. Always chew your food well – at least 20-30 chews per mouth full. ‘Drink your food and chew your drink.’ Digestion begins in the mouth where you produce the enzyme amylase, which aids in breaking down carbohydrates. 

Additionally, raw fruits and vegetables contain live enzymes necessary for digestion. This is why it’s so important to chew your raw veggies well in order to break the cell membranes and release these enzymes. Not chewing your veggies well can result in bloating, gas and constipation.

FIBRE AND BUTYRATE

Most individuals are aware of the importance of fibre for bowel regularity, but it is worth noting that there are different types of fibre. While many people discuss roughage, which is insoluble fibre, for some people it can be harsh and irritating to the gut lining. It is still important to include roughage, such as raw leafy greens and skins, but there is another type of fibre that you should be consuming. 

Soluble fibre helps keep stools soft by drawing water to the bowel and increasing bulk in a gentle manner. Soluble fibre is also the main source of Butyrate production. 

So what is butyrate? Butyrate is a short-chain fatty acid and is produced through microbial fermentation of dietary fibres in the lower intestinal tract. Butyrate is known to feed the cells lining the colon, promote a healthy gut barrier, and prevent “leaky gut”. This keeps bacterial products from crossing into the blood and brain and causing inflammation. It is also associated with improved gut motility. A recent study shows that an abundance of butyrate-producing gut bacteria relieves constipation symptoms via short-chain fatty acids production and hormone secretion.

To boost your butyrate production (and increase your microbiome diversity) incorporate some of these good sources of soluble fibre including cooked oats (not raw), blackberries, plums, prunes, kiwi, figs, apples, carrots, unripe bananas, pulses, cooked whole grains, avocados, sweet potatoes, broccoli, and pears. 

Flaxseeds, when soaked overnight in water and consumed whole along with the mucilage, can be highly effective for constipation and alternating IBS-type bowel movements. Put 1 tbsp of whole flaxseed in a flask and fill will boiling water. Leave overnight and drink the warm water throughout the morning. The soaked flaxseeds can be added to porridge or a protein shake to disguise their unique consistency. 

MAGNESIUM

Imbalances in mineral levels, particularly an excess of calcium and a deficiency of magnesium, can contribute to constipation. Magnesium and calcium work together to regulate muscle contractions. However, when there is an imbalance, the muscles in the bowel wall may contract without relaxing properly, resulting in difficulty passing stools. Magnesium-rich foods include nuts, seeds, brown rice, and dark green leafy vegetables. There are a few forms of Magnesium; however, Magnesium citrate is the best form to use for constipation as it pulls water into the colon. 

LOW FAT DIET

Fat plays an important role in stimulating motility or forward motion in the colon, which in turn promotes regular bowel movements. It helps to lubricate. When you eat a low-fat diet you may at times feel constipated. We need essential fatty acids. They are called ‘essential’ because our body does not make them and a deficiency can cause serious health complications. 

Always reach for the heart healthy fats found in foods such as avocados, nuts, extra virgin olive oil, flaxseed oil, and wild caught fatty fish (farmed fish are a big NO). Not only will your bowels thank you, but your hair, skin and nails will too – not to mention your heart!

COLON HYDROTHERAPY

Your colon is approximately 5 feet long and it serves as your body’s principal drainage system. Colon hydrotherapy has been used by different cultures for thousands of years. It is a natural restorative therapy involving the use of warm water introduced into the colon to encourage peristalsis (contractions) to eliminate waste and to help restore tone to a sluggish bowel. Colon hydrotherapy is also very hydrating to the bowel, softening the stools allowing them to pass more freely with less discomfort and straining.

 I see clients on a weekly basis suffering from long-term constipation and through colonic hydrotherapy, and dietary and lifestyle changes see great improvement. It often leaves people feeling lighter, energised and inspired to make healthier choices. The digestive system is closely linked with the brain, the immune system and the liver. Often people express feeling calmer after a colonic and report benefits to the appearance of their skin, the clarity of their thinking and the quality of their sleep. As you can see, the benefits of colonic hydrotherapy can go beyond relieving constipation. 

*Must be 18 or older to receive colon hydrotherapy. 

MOVEMENT

Regular exercise is crucial to encourage muscular contractions in the intestines. Certain yoga poses, such as seated and supine spinal twists, as well as cobra pose, can be beneficial in gently massaging the digestive organs and promoting healthy bowel movements.

HYDRATION

Although this tip is often overlooked, it is by no means less important. It is remarkably simple yet often neglected. Aim to consume 2 litres of fluid per day, preferably filtered water. Limit consumption of tea and coffee to no more than three cups per day (including green tea), as excessive intake can act as stimulants and diuretics, potentially inhibiting digestive secretion. 

Caffeine is very dehydrating to the body. The body draws water from the bowel when it senses dehydration, which results in harder stools. If you are exercising or under a lot of stress, your body will use more water, so keep this in mind when monitoring you fluid intake. 

Consider trying some of these suggestions to see which ones benefit you the most. It may be all of them or a combination of a few. We’re all different and when it comes to constipation, one size does not fit all.

If you wish to try Colon Hydrotherapy and live in the Southwest of England, please contact me and I will be happy to answer any questions. I work at 2 clinic locations in Devon - Arcturus Clinic in Totnes and The Plymouth Naturopathic Clinic in Plymouth.

As winter approaches in the United Kingdom, the limited daylight hours can have a negative impact on our overall well-being. It's common to feel sluggish, unmotivated to leave the warmth of our beds, and experience tiredness and low moods during dark, chilly mornings. However, there is a simple solution to overcome these early morning struggles - harnessing the power of morning sunlight. 

Your Circadian Rhythm: The Key to Health

Our bodies operate on a circadian rhythm, a natural internal clock that regulates various physiological processes. The suprachiasmatic nucleus (SCN) in the brain serves as the master clock, coordinating the timing of the body's organs and systems. Optimal coordination ensures that all bodily functions align for optimal health.For instance, during the day, the pancreas releases insulin to regulate blood sugar levels after meals. At night, the master clock signals to the pancreas clock to slow down insulin production, unless there is a low blood sugar event. This interplay between the master clock and organ clocks influences our overall well-being.

Morning Sunlight: Synchronizing Your Circadian Rhythm

Morning sunlight plays a crucial role in synchronizing our circadian rhythm. When light enters our eyes, specialized photoreceptor cells in the retina detect it and send signals to the SCN. The SCN interprets this signal as a cue to align the internal clocks of our body with the external day-night cycle.This coordination leads to the regulation of physiological processes, ensuring that our bodily functions are in sync with the natural light-dark cycle. Ultimately, this alignment positively impacts our overall health and well-being.

Discovering the Benefits of Morning Sunlight

• Kickstart Your Energy - Exposure to morning sunlight increases cortisol production, promoting alertness and vitality while inhibiting melatonin production. Embracing the natural rise in cortisol as a positive response sets our circadian rhythm, making us feel more alert and energized.
• Improve Sleep Quality - Morning sunlight helps entrain our internal clock, ensuring our sleep patterns align with the natural day-night cycle. This consistency regulates metabolic functions, mood, and cognitive performance, leading to overall well-being.
• Enhance Your Mood - Morning sunlight boosts serotonin production, a neurotransmitter that regulates mood and contributes to feelings of well-being. It can combat symptoms of Seasonal Affective Disorder (SAD) and improve mental health.
• Better Metabolic Health - A healthy circadian rhythm helps regulate appetite and food choices, making it easier to resist unhealthy cravings. Maintaining a balanced diet mitigates the risk of chronic diseases like type 2 diabetes, cardiovascular disease, and neurological disorders.

Incorporating Morning Sunlight into Your Routine

• Begin Your Day with Natural Light - If possible, start your day by getting outside for a morning walk to reap the benefits of both light exposure and exercise.
• Mimic Natural Light Indoors - If natural light is limited, turn on bright indoor lights upon waking to signal your body's internal clock. Indoor lighting can support cortisol production and suppress melatonin, helping you feel alert and energized.
• Take Advantage of Any Sunlight - If mornings are busy or the weather is gloomy, remember that even a brief outdoor break during lunchtime or any other part of the day can contribute to a healthier circadian rhythm.
• Consider Light Therapy Lamps - For those with irregular or shift-based schedules, light therapy lamps can be beneficial. However, if you have a consistent daily routine, prioritize natural sunlight exposure and use the lamps as a backup during cloudy days or darker months.

Embracing morning sunlight is a simple yet effective way to improve various aspects of your health. By aligning with your circadian rhythm, you can experience increased energy, better sleep, improved mood, and enhanced metabolic health. So, let's make a commitment to embrace the morning sun and radiate well-being even on the darkest of days.

Source for Therapy Lamps: Lumie