Bone Broth Fasting: Kim King’s Guide to Doing It Right
There has been a surge in the ‘bone broth fasting hype’ in recent months. Friends have been trying it and are swearing by it. So I did some research, found the benefits interesting, and bit the bullet. Thanks to the guidance of Kim King, founder of KimKingsKitchen and an avid bone broth advocate, I survived a 3-day fast!
What exactly is bone broth fasting?
“Bone broth fasting has been regaining popularity in recent years partly due to the rise of Paleo, Keto, and other health and wellness trends. But, bone broth has actually been around for thousands of years, it was and is still used in Chinese medicine to support the kidney and the digestive systems. The father of medicine, Hippocrates, recommended bone broth for people with digestive issues. That teaching still holds true today but with more backing from modern science,” Kim explained.
How do you make bone broth?
You take the bone, ligaments and tendons of an animal – whether it be fish, chicken or beef, then you submerge them in water and simmer for 24 hours to 48 hours. What you get is a nutrient dense broth that has a wealth of health benefits.
Bone broth fasting is a modified form of intermittent fasting. You replace meals with bone broth. This way, you give your gut time to rest from digestion while providing your body with the essential amino acids, collagen and nutrients it needs. Just like machines, the digestive system needs to rest too. Without the burden of digestion, our gut can reset and repair.
People who go on bone broth fasting do it for 3, 7, 14, up to 21 days. It just really depends. But even without having to go on a “fast,” you can still experience the benefits of bone broth by simply introducing it to your diet.
All the Good Stuff
Aside from the broth itself being a superfood, this liquid gold is rich in amino acids such as glucosamine, hyaluronic acid, etc., and aids the digestive system, improves joint health, boosts the immune system, and promotes skin health.
“It’s also delicious,” exclaimed Kim.”What I love about bone broth fasting is that I am not depleted of energy. I still get to move around and work while fasting. It is low calorie and no sugar, but gives me enough energy to get work done because I have mental clarity, although exercising is highly discouraged. And, I still have tons of energy to play with the kids.”
“I used to have digestion issues, and regardless of how much fiber I consumed, nothing helped. When I incorporated bone broth into my diet, I became more regular, my skin and hair were noticeably healthier and my energy level was more stable. It satiated my hunger and curbed my sweet cravings too. Since most of our food today is processed and modified, I feel that we no longer get the nutrients that our body needs,” Kim shared.
However — Just like with any diet, there are things to consider. You can’t do bone broth fasting if you are pregnant, nursing, have a heart condition, have a history of an eating disorder, underlying heath conditions, and many others. If you are new to bone broth fasting, it’s always best to consult your doctor.
Recipe for Success
If you are considering bone broth fasting, and/or you have never done fasting before, you have to begin and follow expert advice carefully. This is what Kim has to say:
- Start with a one-day broth fast by replacing meals with the bone broth, then progress to 2-3 days after a couple of weeks. I’ve done up to 14 days of pure broth fasting, and I know people who have done all the way up to 21 days. There are no straightforward answers on how many days, and how often you should do the bone broth fast. It really depends on your health goals and even your weight goals.
- Set the foundation before you begin a broth fast to be successful at it. At KimKingsKitchen, we customize the fast per person because everyone has different needs and responses. I ask about their current diet and activities. If they are heavily into processed food, refined carbs and sugar. I ask them to eat clean for 3-5 days prior to fasting. Those who eat cleaner can start the fast sooner. We also send out guidelines including food recommendations. Remember, your goals for the fast have be two things: sustainable and realistic.
- To avoid common pitfalls and breaking the fast, you have to:
- Change your mindset. You need to understand that what you are doing is to benefit your mind and body. It helps to meditate.
- Avoid temptations — whether it be social media posts about food or attending gatherings with family, friends and food. Schedule the fast when you don’t have a social event.
- Find a bone broth fasting buddy. You can help motivate each other get through the fast.
- Know your body’s limit. If you are training or are working on a big project, it might not be a good time to go on a fast. Consult with your doctor to make sure.
- After the fast, slowly transition to a healthier diet and overall lifestyle. Bone broth fasting doesn’t have to be drastic, take baby steps. Lessen your intake of refined sugar, replace cooking oils to coconut oil, and eat more whole and raw foods.
The lesser the ingredients, seasonings and spices, the better. Get moving a bit more. Exercise a few minutes each day if you don’t already. Small and gradual changes matter. Many people get the bone broth kick but never stick to it. I think it’s really a commitment after learning how bone broth can improve your life.
Kim King’s Kitchen
Kim calls herself a serial entrepreneur and she likes to dabble in everything, fusing her interests into businesses is her specialty. She is a licensed aesthetician, and a licensed Gut Nutrition Advisor (currently taking another nutrition course online). Growing up with a family who was in the food industry, KimKingsKitchen was inevitable.
“Several years ago, my dad introduced me to fasting — this is way before intermittent fasting became mainstream. The experience and the results got me hooked. I’ve been doing bone broth fasts regularly, different durations, ever since.
So during the initial stages of ECQ, I posted the recipe of my bone broth on social media. The response was surprisingly overwhelming. I just wanted to share the recipe but I also got feedback that the broth was difficult to make. I decided to make it myself, bottle it up and sell it to those who asked. Word spread and I found myself making more and more batches everyday. I also started making veggie broths for the vegetarians and vegans because there was a demand. And that’s how KimKingsKitchen was born,” she quipped.
Today, this passion project that is evolving and expanding quickly, started offering other healthy food items such as gluten free desserts and peanut butter. Kim’s ultimate dream is to promote healthy living by making improvements to one’s life by adjusting their diet little by little. “I have so much more to share with all of you soon, so I hope you are as excited as I am,” says Kim.
The Queen to The Kings
Kim is married to Atticus King and they have 3 daughters — a 3-year old named Storm and 1-year old twins named Soul and Sky. “I have a very energetic household and this is why I need to make sure I am in my best possible shape to keep up with my kids and spend quality time with my husband. Throw my business into that mix and it can get really crazy.”
” I think there are unrealistic expectations about working moms nowadays. We are all doing the best we can, but still, I often feel guilty about how much time and effort I put into my bone broth fasting business because I have also missed milestones. I’m no superwoman, But then again, who is?”
” I’ve learned not to be hard on myself and find simple joys in parenting like teaching our firstborn, Storm about my business. She helps count the stickers in the kitchen. She not only knows the importance of bone broth, she loves it. One night she told me “I need to drink a cup of broth mom for my hair.” That made me so happy because I knew I was influencing her in all the right ways,” concludes Kim.
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