23- the importance of bone broth - amazon s3 · lance: well, you know, katie, i wanted to mention...

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Episode23:TheImportanceofBoneBroth


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Katie:Hi,andwelcometothe"WellnessMama"podcast,whereIprovidesimpleanswersforhealthierfamilies.Didyouknowthatthereisareasonthathomemadechickensoupisafirstlineofdefenseinanillnessandthatit'sservedinhospitals?Thoughunfortunately,alotofhospitalshaveswitchedtotheartificialMSG-infusedversions.Butbrothorstockhasalonghistoryasanourishingsuperfoodthatsupportsjointhealth,skinandhairandnailsstrength,guthealth,illnessrecovery,andsomuchmore,butwe'velostthistraditionalfoodinourculture.Today'sguestandIareheretotalkaboutwhyweneedtomakethissuperfoodpopularagain.ChefLanceRollhasbeenaprofessionalcheffor25years.He'stheownerandpresidentofTheFlavorChef,whichwasfoundedin2007.It'sanorganiccateringcompanyandfarm-to-tablecompanyinbrotherythatusesonlylocalandorganicingredientsandsustainablefoodproducts.AndI'vehadthepleasureofeatinghiscookingbeforeandit'salsoabsolutelydelicious.So,ChefLance,welcomeandthankyousomuchforbeinghere.Lance:Thankyou,Katie.I'msoexcitedtotalktoyouraudiencetodayaboutthisamazingproductI'vebeenmakinganddreamingaboutforalongtime.Katie:Yeah,well,andI'dlovetojumpinwiththatbecauseIknowIbecameahugefanofbrothwhenwedidtheGAPSprotocolandreversedmyson'sdairyallergy,butI'dlovetohearyourstoryofhowyougotintobroth.Lance:Sure,youknow,again,25yearsofcookingleduptoabout2007.Istartedin1988andin2007Iwasintroduced...Ilefttheformalprofessionalsideofthebusiness.IwasteachingculinaryandIbeganmyownbusiness,Ibecameanentrepreneuratthatpoint.Fortunately,IwasintroducedtoamannamedPaulChekwhoisoneofmymentors,andtheChekInstituteouthereinVista,California.And,youknow,PaulwasabigproponentoftheWAPF,WestonA.PriceFoundation,nourishingtraditionsandthedietthatwefollowedbasicallybeforeWorldWarI.Thedietisourgreatgrandmothersandgrandfathersatepriortotheintroductionofprocessedfoods.WestonA.Pricewasadentistwhowentaroundinthe1930s,studyingtraditionalculturesanddiscoveringthatwhentheywereintroducedtowhatwewouldconsidertheSADdietoftoday,theywouldphysicallydegenerate.Hisbook,"NutritionandPhysicalDegeneration"hasbeenpopularand,ofcourse,soldbytheWestonA.PriceFoundation,goesintomanydetailsaboutthat.Thelongstoryshortthere,Katie,isImet...after18yearsofsolidhigh-endexperiencenurturingmyGod-givenability,youknow,GodgivesmanygiftstopeopleandmygiftwascookingandflavorsandjustmyartisinfoodandculinaryartsandI'vebeenblessedwiththat,andturnthatintoanorganiclocally-sourcedrealfoodtypeofmovement.Itwasthebeginning,Imean,Ifeellikeitwassortofalreadytherebuttherealfoodmovementwasjustgettingitsfeetontheground.AndtheWestonA.PriceFoundationhasalwaysbeenthere.SoIgotaholdof"NourishingTraditions,"SallyFallons'firstbookandjuststartedtearingthroughitandchangingthewayIcooked.IstartedcookingforPaulChekintheCheckInstituteandIwasquicklyintroducedtobonebrothandtheideathatthisbrothI'vebeenmaking,thestockI'vebeenmakingforyears,hasincrediblehealthbenefitsthatgowellbeyondthedeliciousadditiontoyourdietandyourfood,intosomanyotherthings.Inparticular,Iwasdoingalotoftransformationin2007.AndonNovember11th,of2007,11-11-07,Iliterallygotadownload


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fromabove.AndI'lljustsaythatintermsofGodandmyrelationshipwithSpiritandtheworld,andthatwasittobringthisproductthatIhavenowtomarket.AndIliterallyjustwenthome,IwrotedownabunchofnotesabouthowIcoulddoit.IwasgettingallthisinspirationandIcalledmybuddyonthephone,Isaid,"Hey,Igottabringthisproducttomarket."SoIstartedmakingitandresearchingitandjuststartedfindingmoreandmoreinformationaboutthebenefitsofthisproduct,andsearchingtheinternet,findingarticlesfrom2005fromtownsendnewsletterandallthedifferentthingswereoutthere.Andstartedmakingitformyclientsonaregularbasis.IwasinspiredagainbytheWestonA.Priceleaderouthere,KimSchuette,toaround2011.Thisisthreefour,yearslaternow,tomaketheproductforherclients.SoIwasliterallystartedputtingitincontainersandtherewasawholeprocessoffindinglabelsandgettingallthatstuffgoing.Andtheninearly2012,Iwas,youknow,wantedtobringthistoretailmarket,soIdidtheinvestigation.IgotmykitchencertifiedbythestateofCaliforniatobelegaltoproducefoodwiththecorrectlabel,nutritionfactslabel,allthethingsthatgointothat.AndinAprilof2012,Istartedsellingbrothlocallyinstores,hereinSanDiego.Iliterally,again,justkindofentrepreneurship,justlearningasIgo.Andthroughthatyear,I'vemetagalnamedChristaOrecchio,whoisoneofmyfoodclientsouthere.I'msureyouknowChrista.AndsheintroducedmetoaguynamedSeanCroxtonwho's“UndergroundWellness”andagoodfriendofbothofoursaswell.AndinOctoberofthatyear,wedidapodcastsimilartothis,talkingaboutbonebrothandthebenefitsofbonebroth,andweendedupgettinginundatedwithcallstoshipourproductaroundthecountry.AndsoinJanuaryof2013,weopenedupthebrothery.comanditwasliterallyjustourshippingsite.Andwefiguredouthowtogettheproductsfromthekettletotemperatureveryquicklysoitstayscoldandgetitsafelyintocontainersandshipitfrozenaroundthecountryandwe'vegrownthattremendouslythelastcoupleyears.Weliterally...andthen,ofcourse,wegrowtoourlocalretailbusinessaswell.We'veperfectedourproductandweloveit.It'sgenuinechickenbonebrothsandit's...Someofthebignewshere.I'llmakemyfirstpublicannouncement,wehavestartedtheprocesstogetorganic-certified.Soourproductalreadyis100%organicandwearenowusingoneoftheorganiccertifiersoutheretogetourproductwiththeUSDAorganicsymbolonit.Katie:That'sawesome.AndasIsaid,IhadyourbrothmyselfandIcanattesttohowgooditis.Andthat'samazingthatyouchosetoannounceherethatit'sgonnabecertifiedorganicaswell.That'swonderful.YouandIarebothsomuchonthesamepageaboutthebenefitsofbrothandtheamazingthingsitcandoforyourhealth,solet'sdelveintothat.Whataresomeofthethingsthatyouhaveseenbrothdoforpeopleandfortheirhealthandfortheirvitalityandjustallaspectsoftheirlife?Lance:Well,youknow,Katie,IwantedtomentionaswellthatthisnewbookonbrothhasjustcomeoutfromSallyFallonandKaaylaDanielcalled"NourishingBroth:AnOldFashionedRemedyfortheModernWorld."Anditgoesthroughmany,manytestimonies.Youhearofhowbrothhasaffectedpeople'slives.Icouldsayrightoffthetopthatmyownlifeandskinandhairandnailsareallveryhealthy.Mydigestivetracthasneverbeenbetter.Iusebrothonaregularbasisobviously.But,yeah,wehaveseenwithourclientssomeofthemostimportantoneswe'vehadareaclientwhoisdepletedfromchemotherapyandtheybegandrinkingourbrothandliterallysaidtheirbloodcountsandtheir


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whiteandredbloodcellshadneverbeenbettertillaftertheystarteddrinkingourbonebroth.Andthatwasjustoneparticularcase.We'vehadpeopletellusthatjointshavehealedup,andjustthehealingprocessisreallypromotedbybonebrothinsomanydifferentways,especiallythroughthehealingofthedigestivetract.AnotheroneofourgreattestimoniesisthekickerfortheChargers,NickNovak,andhe'sbeenaclientofours.Heiskickingfortheteamrightnow,ofcourse.Andhe'sbeenusingourproducttohealhisfootandhislegandIdon'tthinkhe's...Ithinkhe'skickingprettywellrightnow.Idon'tfollowfootballbuthe'sbeenagoodclientandhe'sgotagoodtestimonyforourproduct.So,yeah,thosearesomeofthegreatstorieswehaveaboutit.Again,wesaidthatwedidhavealotofpeopleaswelljustgettinggeneralcomfort.Withthecancerpatients,thechemotherapyreallytakespeopleprettyhardandithelpsthemjustkeeptheir...youknow,it'ssuchacomfortingfood.It'ssoeasytodigestbecauseit'sbasicallyanutrientdensefoodthat'sfulloftheseaminoacidprofilesandgelatinandtheproteinaswellthathelpsthemreallyfeelbetter.So...Katie:Yeah,that'sawesome.AndI'lladdmyowntestimonialthatImentionedontheblogbefore,butmysonwasbornprematurelyandhaddigestiveissuesforalotofhisearlylifeandallergiesandeczemaandskinproblemsandbehaviorproblems.AndweusedbrothextensivelyaspartofhisregeneratingdietandusingtheGAPSprotocoltohelpsealandhealhisgutissuesandit'sjustamazingthetransformationhehad.Lance:Iwannagivealittlepersonaltestimonyaswell.MywifeandI,arebothalittlebitoldertosaytheleast,butwedidapreconceptiondietthatincludedbrothandthereissomeinformationinthisbookaswellfor,youknow,apreconception,duringpregnancyaswell.Allthebenefitsofbonebrothgivestothemomwhoisliterallybeingstolenofnutrients.Weendeduphavingaveryhealthysonwhowasalsobornprematurely.Andoneofhisfirstfoodswasbrothaswell.AndDylanisfourandahalfnowandhe'sprettymuchgotareally,reallystrongimmunesystemandhe'sbeen,youknow,hedoesn'tgetsickwhentheotherkidsgetsickinschool,andhedrinkshisbrothandwegive...Ofcourse,hisotherprotocols.Definitelyoncodliveroilrightnowandprobiotics.Sothosethreethingsaretrifectathatreallyhelpyourhealth.Katie:Ohforsure,yeah,ourchildrenand...Well,myhusbandandIalsotakeallofthoseeverydayandthat'sagreatpoint.Ishouldhavementionedthataswellthatwegivebonebrothasafirstfoodforourbabiesbecauseitreallyhelpssealtheirgutlining,andbabiesnaturallyhavealeakygutandthat'sdesignedlikethat.They'resupposedtobecausewhenthey'renursingtheantibodiesfromtheirmothercanpassthroughtheirgutintotheirbloodstreamandtheycandevelopnaturalimmunity.Butwhenyoustartgivingthemfoodandespeciallyifyou,whatever,givethemprocessedfood,youdon'twantthatpassingthroughtheirgutandintotheirbloodstream.Andbrothisagreatwaytojusthelptheirbodynaturallysealthatbeforeyoustartgivingthemawidervarietyoffoods.Andwedidn'tknowthatwithourfirstcoupleunfortunately,buttheyoungerkidswhowedidthatwithit'sjustamazingthathowmuchthey'rethrivingandtheirimmunesystemsaregreatandthey'resomuscularandhealthy.Lance:Yeah,that'sthesamewithDylan.Icouldshowyou...I'llsendyouapicturefortheblogofmyincrediblesonandhisbodyandhisteethareamazing.Youknow,he'sreallygotamazingteethandsmileandhe'sahandsomekid,tosaytheleast,aswell.Katie:Well,that'sawesome,andcongratulationsonahealthypregnancyatanolderage.Iknowthat'sabigaccomplishmentinitself.AndIknowtraditionalculturesforyearshaveusedbrothandothersuperfoodsasapartofapre-conceptiondiet.SoIlovethatyouguysdidthat.Andanotherthingthat,Ithink,peopledon'toftenknowaboutbrothisthatit'sactuallyreallybeneficialforthebody'sdetoxificationpathways.Socanyou


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talkabouthowbrothnaturallyhelpsthebodyflushouttoxinsandhowitnaturallybuildstheimmunesystem?Lance:YeahImean,thethingwiththebrothisthatthosethingsyoutalkaboutarefromtheaminoacidprofilesthatareinbroth,theglycine,proline,thehydroxyproline,lysine.ThoseareallimportantfordetoxificationandIdon'tknow,again,Ialwaystellpeopleatthispointofthepodcast,I'mnotthescientist,I'mmoreofthechefbutthosearetheitemsthatyou,literallypeoplepurchasetodetoxtheirbodies.Thisisnaturallyoccurringfromtheextractionofthebonesinthesoup.Inourprocess,Katie,wehavea24-hourprocesstomakeourproduct.Itstartswithcoldwaterandapplecidervinegar.Itcomestoasimmer,webringituptoasimmer,weskimtheinitialskimoff,weaddourvegetables,thenwesimmeratalowtemperaturefor18hours.Theseaproductthathas60%feetto40%backs,meaningyou'regettingatonofthose,thatcollagenandgelatinthatreleasesfromthebonesandthejointsandit'sallgoestosupportthoseareas.Soittermsofdetoxification,Imean,oneofthemainthingsyou'retryingtodoindetoxificationishealyourgut.Andit's,kindof,asynergisticthingwhichisalsomentionedinthisbeautifulbookbutitworksinconjunctionwiththeotherthingsthatyou'redoingtohelpyoumaintaina,youknow,80%ofyourimmunesystemislocatedinyourgut.Sowhenyoustarthealingthatgut,yousynergisticallyhelpeverythingelse,andsothat,tome,isthemainkeyindetoxificationandjustpromoting...Oneofourtrademarksisthesmileyfaceandthesmileyfacesays,"Brothisgoodforyou.Itpromotesahealthieryou."Inotherwordsit'snotthesilverbulletsotospeak,althoughSallyandKaaylamentionedinhereacouple,itisasilverbulletforcertainconditions,meaningthatsomeoneisgonnasortofpierceandhelpreallypushyouovertheedgetohealing.Butitpromotessomuchhealinginthegutanditpromotesalltheotherwellnessareasofyourbodythatyou'retryingtohelp.Soitstimulatestheimmunesystemwithmineralsand,again,it'sjustthejointsupport,thecollagensupport,thosethingslikethat.Sothere'sallkindsofconditionsithelpswithaswellthatarelistedinhere.Soifyou'refightinginfectiousdisease,youknow,it'sbeenmentionedthatbrothisJewishpenicillinandthere'sgoodscientificreasonbehindthat.Katie:Ilovethat.Katie:Yeah.Jewishpenicillin.Ilovethatquote.That'ssofunny.Andactuallythatbringsupagoodpoint.Iwouldloveforyoutotalkaboutthedistinctionbetweenthebroththatyoumakethathasaverylonginvolvedtraditionalprocessandthathasallthesemineralsandnutrientsandthingslikeglucasominethatsupportthejoints,comparedtojustthebrothyouwouldbuyinagrocerystoreorthatmightbeservedinmosthospitals,orlikeabullioncubethatyoucouldjustdissolve.What'sthedifferencebetweenthosetwo?Lance:Thebiggestdifference,ofcourse,istimeandenergyandreallytheinitialsourcingoftheingredients.Youknow,oneof...Again,I'lltalkaboutourproduct.Ourproductis100%organic.We'regoingfororganiccertificationmeaningwedon'thaveanyGMOsinourproduct.ThechickensweusearesourcedfromMary'sChickeninPetaluma.Theyareorganicorhigher.Andthereare,youknow,there'sallstuffaboutthemontheirwebsite.Typically,whenyougetintoaboxedbrothbasicallyyouhaveahighheat,fastcookedproductthatgetsreduceddownmostlytoapowder,andthentheyreinfuseitwithwater,color,sugar,andotherthings.Evenifit'sorganic"freerangebroth,"forthemostpart.Again,Idon'tknowexactlyhowtheygetitintotheboxbuttheycangetitintoaboxandsellaquartforabout$2.Andifyoupourthemout,inthebookthere'sonepagethatsays,youknow,"Justpourbonebrothout,"orwhattheycallchickenbrothaccompanyingquotationsor,youknow,organicfreerange,whateverthey're


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callingitbeefbrothandit'sjustwaterbasically.It'sjustbasicallyflavoredwaterthatdoeshelpwithsoupsandthingsbutintermsofthehealingprocess.Imean,ourproductishandmade.Again,wehaveonekettle,goingtotwo.Andwebasicallysimmertheboneonfor18hoursatabouta,whatKaaylaDanielcallsagurgle.Aslightsimmerthatallowsupwardconvectioninthebroth.It'simportantwecantalkaboutstockpotandbrothmakingonyourowninaminute,butit'simportantforthereleaseofalltheingredientsthatareinthebonesandthings,themarrowthatcomesoutofthebonesandtheelectrolytetocomeoutofthevegetablesandallthosedifferentthingsthatweputinourproductversusa,youknow,quicklymade,getitouttothe,youknow,getitinaboxthatcouldsitonashelf,andpackagebroththatyougetinthestoreorbullioncube,ofcourse,it'sjustthere.Evenwith,youknow,youcangetgoodgelatinproductsinaformlikethatandthere'sKnoxgelatinanddifferentthingsthat,youknow,theGreatLakesgelatinandstuffwhichIthinkisareallygreatthing.It'sjustnotthebeautyandtheflavorandalltheothercomponentsyougetoutofagenuinebonebroth,aliquidproduct.SoIhopethathelps.Katie:Yeah,that'sgreat.AndIcompletelyechowhatyousay.Ithinkgelatinisawesomeandithasitsplaceisolated.IknowIuseittomakethingslikeorganicmarshmallowsformykidsorhomemadefruitsnacksorhomemadevitaminsbutitdoesn'treplacebroth.Itcomplementsit,butitneverreplacesit.Andonething,Ithink,alotofpeoplealsogetconfusedbyiswhatisthedifferencebetweenbrothandstock?Becauseyouseethosetermsusedalmostinterchangeablybutthereisadifference.Canyoutalkaboutthat?Lance:Sure.Again,mostlystock,Iwouldsay,issomethingyoumakeinakitchen,youknow,forproducingsoup.AlltheyearsIcookedprofessionally,wenevercalleditbroth,wealwayscalleditstock.Andthosearegenerallycookedalotfaster.Theyweremade...cookalotfastermeaninglikewewoulddochickenbonesinfourhours,wewoulddoavealorbeefbonesinabout10hoursandthatwillbeit.Youknow,webasicallywe'remakingadecentqualityflavoredliquidthatwecoulduseformakingourchickensauces,formakingourbeefsauces,ourlambsauces,ourducksauces,whateverweweredoing.And,againKatie,fortunately,forme,Iwasinarestaurantandmyrestaurantbackgroundcamefromaplaceweactuallydidthat.IwasinEuropeanstylekitchenswherewehadstockpotsgoingallthetimebutthat'snoteventhatregularanymoreinevenregularrestaurants,youknow.Forpeoplehavestockpotsgoing,itusuallytakesaEuropeantrainedcheftobeinthere.Sothedifference,well,brothisbasicallymeanttobeeaten.Brothissomethingthatyou'regoingtoadd...It'susuallytechnicallyithasmoremeatinitandweusemeatybones,feet,andmeatybackbones,andthatwouldbeagoodwaytostartwiththebiggestdifferencebetweenstockandbroth.Andbrothissomethingyou'regonnabasically,likeIsaid,you'regonnaconsumethatasaconsumableproduct.Ourbrothismeanttobeusedinsoupsandstews,butcaneasilybeconsumedonitsownjustwithalittlepinchofsaltorwhateveryou...Youknow,wehavesomerecipesthatwe'llhaveoutowyoucanuseourproduct.And,ofcourse,thisnewbookaswell.Ikeepreferringtoit.It'sfullofrecipesandthingsyoucandowithyourproductsanddifferentbrothsyoucanmakeinthings,butthat'sthebiggestone.Katie:Yeah,definitely.Andoneofmyfavorite,I'mabigfanofthinkingoutsidetheboxandmydoctorDr.Christiansontalksalotabouthowthefoodsthatwenormallyeatforbreakfastareactuallyreallyhorriblechoicesforbreakfastthatyouactuallydon'twanttoconsumealotofcarbohydratesinthemorning.They'rebettertoconsumeatnightasfarasyourcortisolpatternsandallthat.SoonethingIstarteddoingthatmakesbreakfastsoeasyagainistoconsumebrothforbreakfastwithvegetablesandmeatinitandjustmake


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breakfastsoup.Andit'sespeciallyinthefallandwinter,it'ssosatisfyingandwakesyouupandsomuchbetterthancoffee.Andit'ssosimple.Youjusthavetokindofrethinkthenormalbreakfastidea.Andonthatnote,Iwouldloveforyoutotalkusthroughtheactualprocessofhowapersoncanmakebroth,becauseIknowobviouslyyousellitandyoursisdelicious,butyou'realsoabrothevangelistofsortsandyouwantpeopletogetitintheirliveshowevertheycan.Andalotofpeoplemaybeabletomakeitintheirownhome.Socanyoutalkusthroughthatprocessandwhatyouwouldneedandhowyouwoulddoitandhowtoaccomplishitinyourownkitchen?Lance:Absolutely.Ilovethatterm.Didyousaybrothangelusorsomething?Katie:Yeah,brothevangelist.Lance:Brothevangelist.Ilikeit.That'sthefirstI'veeverheardthat.That'sgreat.Yeah,youknow,itissotrue.Imean,makinggoodbrothathomeis,again,it'safairlysimpleprocess.It'sjust,youknow,the...Sowhatyouwoulddo...Imean,againyoucouldtalkaboutdifferentbroths,peopletalkaboutthebenefitoffishbrothandbeefbrothandotherthingslikethat,but,again,juststickingwiththebasiclikechickenbroth,youknow.Youknow,youjustgetawholechicken.Themainthing,Katie,istogetagoodsource,awell-grownchicken.Youknow,ifyoucangetlocally-grownchickensandyoucanaskthelocalfarmerifyouhavethemorthey'rethereforfeedinsomebacks,ormaybesaveupsomebonesfromsomeroastedchicken.Again,justtrytogetenough.Thebiggestthingpeoplemakeisnotenoughbones,moreliquid,youknow.Soweliterallyuseapoundofbonesperquartofliquid,youknow,andyouknow,soagainawholechickenjustsimplyputitinapot.Again,therecipesareinthisnewbook"NourishingBroth"but...andthere'srecipesontheinternet.Ilovetoputincarrots,celery,onions.Theyrecommendacidcomponentlikeapplecidervinegar.Ialwaysthrow...ourproductcontainsafewlemonsaswellforflavor.Somebayleaves,peppercorns,thyme.Theseareallherbsthataregenerallyputinthebrothwithparsleygoinginattheend.Again,youcanquantifyitornotbuttheprocesswouldbetoplacethemallonapot,bringthatpottotemperature,meaning,youknow,bringituptoaboilquickly.AndI'llmakeapointhere.Ifyou'regonnauseaslowcookerwhichalotofpeopledo,Iwouldrecommendusingapotfirst.Inotherwords,don'tusetheslowcookertobringyourbrothtotemperature.It'sprobablygonnataketoolongtogettothatboilingpoint.Sowhatyouwannadoisputallyouringredientsinthepot,bringittotemperature,thentransferittotheslowcooker.Andyou'llhavetoadjustaslowcooker,likeIsaid,youdon'treallywantaviolentboil.Youwillwantoneforthefirstskimwhenthatcomesup,andthenyouskimwiththatlittlestuffthatcomestothetopcalledthescum.Andthenyou,youknow,youletitsimmeratthatpointforaslongasyoucanletitsimmer.Imean,peoplehavedifferentideasofthat.Ilike,whenIwasmakingitathomeandthendoingitinsmallbatches,Ijustleftitonmystoveand,youknow,putacrackinthewindowandletitgoovernight.Andsomepeoplethinkit'sdangerousbutIthinkifit'selectricstove,forone,itwouldn'tbe,fortwo,evenwiththegasstoveit'snotreally...aslongasyouhaveawindowopen,it'sprettysafe.And,youknow,youjustgottojudgeitonyourowninyourhouse,butpointis,isyouwannasimmerthatatalowtemperature.Again,withchickenmeat,whatItypicallydoaboutusingthewholechickenistakethemeatofftheboneataboutanhourwhenthemeatiscookedsothatcouldbeusedforchickensaladsorthingslikethat,andthenyouleavethebonesintherewiththevegetablesandletthemsimmerforanywherefromagain


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8to24hoursandyoucantestitalittlebitfromtimetotimetheflavor.Testthegelatinbyjustleavingsomesmallamountintherefrigeratorforacoupleminutesandseeifitgelsup.Ifit'sgottherightgelinit,thenmaybeyouturnitoff.Soit'sallkindofliketrialanderroratthatpoint.Withbeefbones,beefisgenerally,youwannauseagrass-fedbeef.Thatmeansthecowshavebeenprobablyonpastureforanywherefrom18,littleas18andasmuchas3yearsonpasture.Thatmeansthosebonesaregonnabealothardertogetthemineralsoutof.Soyouprobablyneedtosimmerthosefrom24to48hours.Andagainthat'sprobablygonnabethat'swheretheslowcookerwouldcomeinreallyhandy.Andonethingtonoteaswellasgetthosebonesassmallasyoucan.Ifyourbutchercancutthemsmalloryoucangetthemcutdownbecauseexactlyisitmoresurfacespacetoreleasemoreofthosenutrientsintoyourbroth.Alotofrecipesdon'thavevegetablesinthem,Ilikeputtingvegetablesinthebroth.Ittastesreallygood.Ithinktheflavorprofilesarethere,itreleasesalotofstuffoutofthevegetables.Somepeoplehavemeputthevegetablesinattheend.Again,IjustdoitthewayIdoitandI'vedoneitthatwayformanyyearswithalotofsuccesssoyouwanna...Andthenyoustrainittheprocesswouldbetocooltheproductdownquicklywhichmeansyouneedtobepreparedforthat,you'regonnastrainitthroughachinoisorafinemeshstrainerofsomekindintosomeglassorstainlesssteelcontainersthatarelongandshallowsothebrothcancoolquickly.Andthenyouwanttotransferitintocontainersthatyoucanhaveintherefrigeratororthefreezer.Sothat'skindofthewholeprocessand,youknow,itistrialanderror.Eachhomeisdifferent.Each,youknow,chickensaredifferent.Iwouldsayoneofthekeyswouldbe,youknow,themorethemerrierwhenitcomestobonesyouknow,Imean,youwannamaketherightamountfortheamountofyouwannamakeenoughbroththebonesyouhavebutpeoplealwaysquestionis,"Mybrothdidn'tjelly,"youknow.AndIwouldsay,"Don'tworryaboutit,drinkthebrothanyways.It'sgotalotofgoodstuffinit.Nexttimejustusealittlelesswateroralittlemorebones.Andthetemperature,too,itneedstobeaslowgurgleaswe'vebeentold."Katie:Yeah,that'sreallyhelpful.IknowinthebeginningIdon'tthinkIwasusingenoughbones.ButIwasdefinitelyafraidofchickenfeetwhenIfirststartedmakingbrothbecausethatjusttheideathatIwasraisedinthecityandIhadtogetoverthat.Anditreallydoestakesometrialanderrorbutbroth,especiallywhenyouhadthatrightjellingcomponentinit,Ifoundfromresearchingthatit'sreallyhigh-endaminoacidsthatwedon'tgetenoughoflikeprolineandglycine.Lance:Absolutely.Katie:YeahandthosearecalmingaminoacidsandsoInoticed,asamom,thatmykidsaremuchmorecalmandstillenergeticbutthatthey'rebehaviorallymorecalmandmorefocusedwhenthey'reregularlyconsumingbrothsoit'sprettymuchalwaysinourkitcheninsomeform.Lance:Andthat'sfantastic.Yeah,Iwasgonnasay,too,youknow,wehavetwoproductsatthebrothery.comandalotofpeopleaskusthedifference.Oneofourproductsiscalled"two-hourmeatstock"andthatisliterallythebrothfortheGAPSprotocol,phaseone.And,again,we,youknow,it'salwaysencouragedtomakeyourownbrothbutwedofindthatmostpeoplejustdon'twannatakethetimetodoitandit'sahighimpactsociety,peoplearerushinghere,rushingthere,and,youknow,oneofthegreatthingsaboutbrothisifyoucangetitintoyourprotocolisitdoeshelpyouthinkaboutthings,slowdown,enjoylife,youknow,makethisbeautifulproduct,infuseyourownenergyintoit.


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Anywaybacktothetwo-hourproduct.Thetwo-hourproductiswecall"meatstock."And,again,wejustcan'tusetheterm"GAPS"becausewe'renotyouknow,authorizedtouseitbutitisfortheGAPSphaseoneprotocolandit'satwo-hourstockthathaslessglutamicacidinit.SolessglutaminewhichisintheGapsprotocolcouldsomewhatirritatethatoverly,thedeeplycompromisedgutthatyou'retryingtoheal,youknow.Andthatsymptomsfromthatparticularprotocolthat'sbeingprescribed.Sowehavethatproductandit'salighterincolor,itdoesaddsalt.Iwouldsaythatourregularbrothdoesnothaveanysaltinitandwedothatformanyreasons,butmostlythatpeoplecanjustaddapinchofseasalttotheircupofbrothortowhentheyuseit.Wedidn'twannaputitinthereforpeoplethataresalt-restricted.AndwiththeGAPSpart,itdoeshaveasmallamountofsaltinthere.So...Katie:Yeah,andthatisIwishIhadknownaboutyoursasweweredoingandalthoughitmighthavebeenbeforeactuallyyouguyswereproducingthattypeofproduct,butweusedtoservethemeatstocklikethatatthebeginningoftheGAPSprotocolandthat's,Imean,largelyallyou'reconsumingforalittlewhileandyetitreallymadeadifferenceforhimandforoursonandthenbeingabletotransitiontofullbrothandhedidgreatwithit.Sothat'sthegodthingabouttheGAPSintro.it'snotforever.It'sforaveryshorttimeandthenyou'reabletostartusingthefullblownbrothagain.Lance:Yeah,that'sexactlyright.Katie:Exactly.SosinceyouareaclassicallytrainedchefIwouldlovetohearyoutalkaboutsomeofthewaysthatyouusebrothbecauseItypicallydefaulttojustsouporjustdrinkingitbecausethat'stheeasiestway,butIknowthatthereareliterallythousandsofusesthatchefswoulduseitforinatraditionalkitchen.Sotalkaboutsomeofthewaysyoucanincorporateitespeciallymaybeformomswhohaveachildwho'snotjumpingupanddownaboutdrinkingit,howcanweuseitinfoodinstead?Lance:Well,onethingIwillsay,too,sinceIjusthaveachild,myson,hedidnotliketodrinkitbuthelovedtoeatitoutofthejarsohewouldsimplyputit,youknow,thegelatinwasreallyexcitingtohimsowe'dsay,"Hey,youwantsomegelatin?"Yeah,Ineedtostickaspooninthereandeatit.Yeahthere'ssomanydifferentwaysyouusebroth.Imean,againsimplestwayistoheatitupcupofsoup.I'vebeenfindinglatelyjustaddingsomedifferentingredientstoit.Wespeciallyloveaddinglikecoconutmilkorcoconutfat,usinglikeacoconutbuttertostirinthere.Againit'sstilljustbasicallyacupasouplikeyousaidofcourse,manysoups.Andthenyougettothingslikebrazesandroastsandvegetablesandrice,grains,legumes.Sowhenyoutalkaboutwantingtoincorporatesayyouknow,youifyou'reonagrain-freedietornotthenwecan,youknow,what'smeantbycertainlyisthegrain-freedietbutitdefinitelyencouragesyoutocookgrainswithyourbonebroth.So,again,soit'sgonnaaddtodigestibility,theflavor,thenutritionprofile,everythingaboutcookinggrainsinbrothisamazing.Andthen,youknow,you'rebeancookery.Ifyou'reusingblackbeans,whitebeans,lentils.Makingthosetypeofdishes,youcancookthosebeansinbrothandthatbrothbecomes,again,aidsinindigestionandthedigestibilityofthosegrainsbecausethatseemstobeoneoftheargumentsagainstgrainsandbeansistheirdigestibility,butwhenyousoakthemproperlyandthencooktheminbroth,itreallyhelpsandaddsomereallygoodfiberandotherthingsthatthatthosehaveforyourdiet.Andthenthere'swhatwecallabraze.Andbrazingissimplytakinglikeyourchickenoryourbeef,it'ssimilartoastew,it'salittlebitdifferentthanastewbut...andthenyouwouldsimplylike,forinstance,whenImakeBrusselssproutslovetouseBrusselssproutsandI'lluseareallygoodqualitybacon,someonions,getthoseBrusselssproutsgoandaddacupandahalfofbroth,andthenthatbrothjustkindofsoaksinandwekindof


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putthelidonthetop,slowlycookintheBrusselssproutstillit'sallabsorbedinthere.Andwhenyoumakeabraze,allthenutrientsarepackedintowhateveryoueatthere.Itdoesn'tescapethepot.Sobrazingvegetablesisareallygoodwaytousebroth.Ifyouhavetoreheatyourfood,sayyouknow,mostpeopleliketo,theycan'tcookeverydaysotheymightmakeadishthattheyneedtoeattwoorthreetimesduringtheweek,addingsomebrothtothatwhenyouputitinthepottoreheatit,youknow,youmakeapotofriceandthenyouaddahalfacupofbrothlikeyousaidforbreakfastlatelyI'vebeendoingthesamething.Ijustlike,well,therearesomecoldchicken,therearesomecarrots,therearesomebroccoli,putacupofbrothandthrowitintothepot,simmeritup,poureditinmycupandthat'sbreakfast,youknow.Anothergreatwaytousebroth.Makingastew,againwe'regettingintoWinterseason,it'salittlecolderaroundthecountry.Peoplearethinkingmoreaboutthesefoods,simmeringasquashlikebutternutsquash.Again,ifyouknowhowtomakeabutternutsquashsouporagainmakeabrazeeoutofitandthenastew.We'regonnabereleasingsomevideoswiththissummitcomingupcalledTheDigestiveSessionsandImadethepaleoonepotThaichickensoup,youknow,anditwasjustbasicallychickenbrazedwithcoconutmilkandchickenbrothandsomeThaistyleflavorandvegetablesandjustagreatwaytoincorporatebrothintoyourdiet.Ifthathelps.Katie:Yeah,thosearegreatideas,thankyou.Yeahthoseareexcellent.AndonethingIknowalotofmomsmaybewondering,IknowIwaspartofthegenerationthatgotreallydrillintousaboutfoodsafetyandmakingsurethingsare,youknow,putinthefridgerightawayandnotleavinganythingout.Soforpeoplewondering,howareyouabletoshipthisaroundthecountrysafely?Iwouldlovetohearaboutthatprocessaswell.Lance:Sure.Well,firstofallwedotaketheproductdownfromthekettletothefreezerinaboutthreehourssowehaveawayofjustspreadingitoutandputtingitinthesebigstainlesssteelpans,andcoolitreallyquicklysowhenwepackthebrothwe've,youknow,wefreezeitinthesecontainersandit'sfrozenatabout,youknow,minusfiveorsowhichisthepropertemperature.Andthenweshipit,weuseaninsulatedcontainer,youknow,thebestoneswecanget.Wepackitwithicepacksanddryiceandsealitupgoodandsendit.TheonlywaywecanaffordtodorightnowisFedExgroundandittakesaboutfourdaystogettotheEastCoastandwe'vehadaboutalmost100%satisfactionoverthelast...We'vehad100%satisfactionoverallbutmeaningyouknow,onceinawhileFedExwill...basicallyeverytimeitdoesn'tmakeiswhenFedExdoesn'tdelivertheproduct.Butyeahthat'showitstayssafe,withdryiceinthere.Iftheproductisevenslightlydefrostedit'sstillsafebecausethatmeansit'sat32degreesorlessandmakesitsafelyaroundthecountryallthetime.AnyoneinCalifornia,Westcoast,weneverhadanyissuesofuptoathreedayshipmenteveninTexas.SoTexas,whereyouareinKentucky,that'slikeathree-dayshipmentsoitgetstherecoldandfrozen.Katie:Yeah,that'sawesome.AndanotherthingIwouldloveforyoutoclarifyforpeopleiswhat'sagoodruleofthumbabouthowmuchbrothweshouldconsumedaily?IknowI'veseenbenefitsfromaddingevenjustacouplecupsadaybutwhat'sagoodruleofthumbofhowmuchweshoulddrink?Lance:Yeah,again,youknow,righttotheexpertsKaaylaandSally,they'resayingaboutacupadayforaveragepeoplewhoarejusttryingtoimprovetheirhealthasweliketosayoptimizingtheirhealthandthebenefitsofeatingnutrientdensefoods.Again,alotofthearticlesinhereare,youknow,youcombiningfermentedfoods,fromeatingwholefoods,eatingvegetables,eatingpasteurizedmeats,pasteurizedpoultry,wildfishifyou'regoingtoeatfish.Youknow,organically-grownvegetables,locally-sourceditems.So,yes,so


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bonebroth,again,ifyou'reworkingwithanaturopathicdoctororchiropractororsomeonewho'sanexpert,thenyoureallywanttogowithwhattheirprotocolis.Theymaysay,"Yeahyouneedtwotothreecupsadayrightnow.That'swhatgonnahelpyougetwellfaster."Andalotofthemtimes,wesay,youknow,fourservings,sixouncesperineachcontainerand,youknow,sixouncesperservingandtrytodrinkoneinthemorningandoneatnight.Again,yousayit'scalming,whichitisandthere'singredientsinitthathelpyourelaxalittlebit.It'sacomfortfood.SoIthinkthewaywe'vebeentalkingaboutitmorningandnightisagreattimetodrinkit.Ifyouhaveitbeforeorwithyourmeal,youknow,FrancesPottingertalkedaboutbrothbeinghydrophylicinnature,andthatmeansitjusthelpsyoudigesttheproteins,thecookedproteinsthatyouaredigesting.That'swhatbrothdoes.So,yes,sobrothwithyourmealatnightisagreatideaorasyourmealwithvegetablesandmeatinitorwhatever.And,youknow,likeIsaid,Idothisdigestivesessionvideowehadityouknow,coconutcream,whichisaconcentrateandthenweaddedalittlesliceoflemonandalittlemintandsomecayennepepperandalittlebitofmintcayennepepperanditreallymadebeautifulflavorandallowedallthoseitemsallhelptopromotedigestion,so...Katie:Thatsoundsdelicious,yeah.Lance:Itisgood.Katie:Well,Iwanttorespectyourtimeandeveryonelistening'stimesowe'regettingtowardtheendbutIhaveafewquestionsthatIaskeverybodythatcomesonthepodcastandI'dlovetohearyouranswers.Lance:Sure.Katie:Andthefirstoneis,whenitcomestohealthorlifeoranyaspect,whatissomeadviceyouwishyouhadgottenearlierinlife?Lance:IwishIgotearlierinlife.Probably,Ithink,exercisewouldbethemostthing.Ithinkthat'sbeenthebiggestkeylatelyinmylife,isthatIdidn'texerciseforawhile.Ididn'tthinkitwasnecessaryandIthinkexerciseisprobablyoneofthekeystogoodhealth.Regularwalkingwhenyoujustbewalking,swimming,youknow,joggingwhenever,whateveryourpassionis,mineisyogaandgolf,andthingslikethat.But,youknow,justgettingoutthereandbeingpatient.Andalsomy,youknow,mytrademark,"Loveistheultimatespice,"youknow.Ifyou'reinasituation,Iwas,youknow,pastlifesituationwasn'toptimumbutwhenIdiscoveredtoseeeverythingthroughtheeyesoflove,mywholelifechanged,youknow.Andsoweputloveinthefood,weputloveenergyinthefoodandwecoinedthetermandownthephrase,"Loveistheultimatespice."So...Katie:Thosearebothgreat.Yeah,thankyousomuch.Lance:Sure.Katie:AndanotherIask,andIcanmakeaguessastowhatyou'regoingtosay,butwhatisagreatresourcethatyou'vecomeacrossthatyouwantothersto,youknow,tosharewithothersthatyouthoughthasbeenreallyvaluabletoyou?


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Lance:Agreatresource?Again,IwannasaytheWestonA.PriceFoundationandthisideaofeatingrealfood.Imean,weareinarealfoodmovement,Katie,andwearefightinganuphillbattle.Imean,Ijustgottothegrocerystore,it'justsad,youknow,toseewhatpeoplearebuyingandingestingand,youknow,that'sagreatresourcetohavearound.Findyourselfagreatplacethatyoucanmeditateand,youknow,seekouthigherpurposeinlife,youknow,that'sgonnabedifferentforeverybodyinadifferentplace.Idon'thaveanythingtopreachabouttherebutjust,youknow,findaplacewhereyoucanreallyfindyourselfandloveyourselftothepointthatyoucanhelpothers,youknow.Katie:Definitely.Andthenlastly,forsomeonemaybewho'slisteningandrealizingtheydoneedtostartincorporatingbonebrothintotheirlifebuttheideajustseemsoverwhelming,whataresomesimplequickstartstepstostartdoingthatwithoutbeingsooverwhelmed?Lance:Well,youknow,againit'sjustgonnabeoneofthoselikeprioritythings,youknow.AndPaulCheck,mymentor,wouldsay,youknow,"Peopledon'tmakefood,thefuelthey'reputtingintheirbodyapriority."Youknow,you'vegottochangeyourpriorities,youknow,whatisyourpriorityinlife?TomakemoneyandgetthenexttextthenbeonthenextFacebookpost?Or,isitto,youknow,becentered,behealthy,healthisthewealthasPaulCheckwouldsay.And,youknow,toprioritizefoodandenergy,theenergyoffoodthatgoesintoyourlife,intoyourbody,youknow.SoIwouldsaymakingthatapriorityand,again,wehaveaproductthatwesellandshipnottojustkeeppromotingitbutyouknow,that'swhatalotofpeoplehavetoldus,Katie.Theylovebroth,theybelieveinbrothandtheyjustdon'twannamakeit.So,youknow,wehaveagreatresourcetherethathastobesoldbutthatwouldbeonethingyoucandoandjustmakeyourhealthapriority.Katie:Excellent.AndIknowIcreatedalinkwhichiswellnessmama.com/go/brothwhichisgonnalinktosomeofyourresources,especiallyyoursitewheretheycanfindbrothiftheydowannapurchaseit,butpleasetelleverybodylisteningwheretheycanfindyouandwheretheycanfindyourproducts.Lance:Sure.Iamonthewebattheflavorchef.com.Wehaveourshippingsiteandwe'removingallofourinformationoverthererightnowtothebrothery.com.Andlastly,ifyoulistentothislastpart,wearegonnabestartingandIthinkyoumentionedKickstarterbuttoraisesomebodybutyouhavethosetwoplaceswhereyoucanfindourproductandourinformationandofcourseonFacebook@theflavorchef.AndthosewouldbethethreeIwouldsaywouldbetheeasiestwaytogetaholdofus.Katie:AwesomeandI'llmakesuretolinktoallofthatintheshownotesaswellastothenewbookthatareaboutbrothsothattheycanfindthataswell.Lance:Yes,absolutely.Katie:Butthankyousomuchforyourtimeandforbeinghereandforbeingsopassionateaboutbrothandtraditionalfoodandspreadingthewordandforallthetimethatyouputintomakingbrothforsomanypeople.Lance:Wedo.Okay.Thankyousomuch,Katie.Thankyousomuch.Katie:Thanks,andthankstoallofyouforlisteningandwe'llseeyounexttime.


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Thankyousomuchforlisteningtothisepisodeofthe"WellnessMama"podcastwhereIprovidesimpleanswersforhealthierfamilies.Ifyouwouldliketogetmy"SevenSimpleStepsforHealthierFamiliesGuide"forfree,headonovertowellnessmama.comandenteryouremailandI'llsenditovertoyourightaway.Youcanalsostayintouchonsocialmedia,facebook.com/endlesswellnessoronTwitterandInstagram@WellnessMama.AndIwouldalsoreallyappreciatedifyouwouldtakeasecondandsubscribetothispodcastsothatyou'llbenotifiedoffutureepisodes.Andifyou'veeverbenefitedfromsomethingItalkedaboutonthispodcast,I'dbereallyappreciativeifyouwouldleavearatingorareviewsincethat'showothersareabletofindthispodcastandsowecanhelpspreadthemessage.Thanksasalwaysforlisteningandforreadingandforbeingonboardwithcreatingafutureforourchildrenthat'shealthierandhappier.Anduntilnexttime,haveahealthyweek.

23- the importance of bone broth - amazon s3 · lance: well, you know, katie, i wanted to mention...

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