The Greatest Protein the World Forgot

Somewhere along the world forget about one of the greatest superfoods.

And this whole time, it's been right in front of us.

It became all about the steak, burgers and chicken wings. It's easy to understand the rationale if you're trying to build muscle, you just eat more muscle meats, right?

That's what I always thought. In between wrestling practice and weightlifting, I'd shovel cans of tuna and turkey slices into my face.

It never even occurred to me that there was more to an animal I should be eating. Probably because aside from a roasted chicken from the market, I never really even thought about meat as an animal. It was just presliced, prepackaged pieces of food.

After being vegetarian for 10 years (like mormonism, I'm glad I survived that one), I went back to eating meat with a fresh perspective. I started looking at the way tribal cultures ate meat, and how they used the whole animal.

This of course, led me to the densely nutritious organ meats that most people throw away, and then, to the bones. Of course, these are just another form of dog food for modern humans.

But our ancestors knew better. Organ meats and bone marrow were often saved for royalty or pregnant women, coveted for their dense life-fortifying power.

Returning to a more primal way of eating, the first thing I realized was that, wow, eating grass-fed, pastured meat is not cheap.

But, there are all sorts of ways to get cheap, high-quality, incredibly nutrient dense animal food if you're willing to eat the organs and bones.

So, I started buying local, grass-fed bones and made my own bone broth at home. I could easily score them for $1.99/lb from my local butcher. This was amazing, when you compare to $8.99/lb price I usually paid for ground beef.

I found that not only was I getting cheaper nutrition, but I was also getting nutrients I simply couldn't find from the muscle meats.

The surprising benefits of bone broth

Good broth will resurrect the dead. -South American Proverb

Bone broth was helping me heal my long-standing gut issues from being raised on soda and microwaved foods. It was healing my chronic elbow tendonitis. My skin was even getting clearer.

I went from making a batch every now and then, to drinking multiple cups a day. It's now a rarity that my freezer isn't full of delicious, nutritious broth.

The nutritional data on broth is hard to pin down, mostly because it varies so much based on how many bones are used, density of the bones, the diet the animal was fed and a number of other factors. However, the broth is filled with 50% connective tissue proteins, like chondroitin and glucosamine, vital components for healthy connective tissue (source).

Glycine keeps stomach acid in balance, and glutamine prevents "leaky gut" by keeping the walls of your digestive tract healthy (source).

Marrow in the bones helps keep your immune system healthy, while essential minerals like calcium and magnesium play a vital role in over a hundred critical functions of the body (source).

The old saying goes "eat what ails you." If you want healthy bones, joints and and better digestion, consider adding pasture-raised bone broth to your daily diet. Since doing this, I've cut out many of the supplements I was taking before, and now am getting these nutrients straight from the source.

This means I'm saving even more money, because I'm getting the "supplements" I was missing from my diet with actual food, and calories.

How to make bone broth at home, the easy way

I was intimidated at the prospect of making broth at home at first. But luckily I gave it a go and was glad I did.

I found that making your own delicious batches of broth is surprisingly easier than you might think.

2016-05-24 13.14.30Here's everything you'll need:

  • High quality grass-fed beef bones (I like the knuckle bones for extra gelatin) or pasture-raised chicken backs or carcasses -- shoot for around 2 pounds of bones for every gallon of broth
  • One yellow onion
  • 4 celery stalks
  • 4 carrots
  • 1/4 cup apple cider vinegar
  • Crockpot or large stock pot

Step 1: Start by submerging your bones in the stockpot and cover with cold water. Leave about 1 inch from the top so you have room for the veggies.

Step 2: Add 1/4 cup of apple cider vinegar, cover and let sit for about an hour.

2016-05-24 13.12.29Step 3: Chop the veggies and add them to your stock. You're welcome to add anything else you might like. I often save veggie scraps in the freezer to add to my stock. Carrot tops, kale stems, and broccoli stalks are all fair game.

Step 4: Turn your heat up to high until you get a nice boil going.

Step 5: Once the pot is boiling, turn down to a simmer and let cook for 12-24 hours.

For chicken bones: shoot for about 12 hours

Beef bones: these usually need a bit more time, so I lean toward 24 hours with them.

Step 6: Once your broth is done you can strain the bones and fill containers up to throw in the freezer. I usually drink about two cups a day, so I will take out a quart container once every couple of days from the freezer to defrost.

Pro tip from your grandma: For extra fatty, gelatinous goodness, add two or three chicken feet to your broth. It will increase the thickness, and add even more joint-supporting nutrition.

How to drink your broth like a man

2016-05-24 13.21.27Broth is great just drinking it straight up, but if you want an added boost, you can make it even more manly with ginger, turmeric and pepper. It will add a nice anti-inflammatory boost to it.

I just grate the ginger and turmeric with fine side of a cheese grater, throw it in a teaball and drop it in my mug. Fresh ground pepper helps make the anti-inflammatory properties of the herbs even more absorbable (source).

Of course, broth is great in stews, soups, curries, gravies or whatever else you can think of. For instance, I just made some Thai yellow curry with coconut milk and chicken broth. It was thoroughly enjoyed (just ask my wife).

Reclaim your inner beast with bone broth

If you want to reclaim your primal strength, start eating the whole animal. Focus on grass-fed and pasture raised animals. And if you can, incorporate more wild animal protein into your diet.

For the modern wild man, bone broth is a cheap, convenient and easy way to start.

If you want to train and perform at the highest level, give yourself the fuel you need to become the strongest version of yourself.

Too busy or don't want to deal with the mess of making bone broth at home? Try bone broth protein powder

I personally tested this protein from Surthrival and have to say, I was impressed. The flavor is undetectable in a smoothie and it blends in very well, without any gloopiness or mess.

If you want to get bone broth in your diet, but don't want to deal with the bones, mess, or are just too busy to make it happen, I believe this is the way to go.

Check out Surthrival's Bone Broth Protein

Learn More about Bone Broth Protein Powder

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