Forget the Fancy Pills: My Secret Weapon is Real Bone Broth
Right, listen up. If you’re anything like I used to be – stuck in the grind, feeling like your body’s falling apart, and constantly bombarded by adverts for “miracle cures” – then this is for you. We’re talking about the big pharma and multinational bollocks on collagen, the endless parade of peptides, hydrolysed blah blah shit that just feeds their profit margins. You know the ones. They promise you youth in a scoop, glowing skin, pain-free joints, all for the low, low price of your dwindling bank balance. Well, I’m here to tell you to ditch that shite. Your body doesn’t need their lab-engineered, over-processed nonsense. What your body will actually use is something far more ancient, far more potent, and frankly, far cheaper: proper, homemade bone broth. This isn’t just a trend; it’s my secret weapon for internal healing, the bedrock of my midlife reset, alongside my fermented foods.
I spent over a decade in the British Army. Discipline, resilience, pushing through the pain – that was my life. But even the toughest soldier has to deal with the wear and tear. Fast forward a few decades, and after 45 years of drinking, I finally kicked the booze eight months ago. That was a brutal, mind-bending, body-shaking journey. When you strip away a lifetime of bad habits, you quickly realise just how much internal damage you’ve done. My gut was a warzone, my joints ached like a bastard, and my skin looked like I’d spent a decade sleeping in a skip. I needed to rebuild, and I needed something real. Something that wasn’t just another expensive placebo. That’s when I properly re-engaged with the power of bone broth.
The Truth About Collagen: Why Their Pills Are a Piss-Take
Let’s get one thing straight: collagen is vital. It’s the most abundant protein in your body, the glue that holds your skin, bones, muscles, tendons, and ligaments together. As you get older, your body produces less of it, and what it does produce isn’t as good. That’s why you get aches, wrinkles, and that general feeling of being a bit… well, creaky.
Now, these big companies want you to believe their hydrolysed collagen peptides are the answer. They’ll tell you they’re “bioavailable” – meaning your body can absorb them easily. And to be fair, studies do show that hydrolysed collagen peptides can have a good absorption rate. They break down the large collagen proteins into smaller peptides that your gut can handle.
But here’s the kicker: when you take a collagen supplement, you’re getting a concentrated dose of just collagen. Often, it’s been through a chemical process to extract it. Where’s the rest of the good stuff? Where are the synergistic nutrients that help your body actually use that collagen and rebuild itself holistically? They’re usually not there, unless the supplement is fortified with other things.
And let’s not even start on the price. You’re paying a premium for highly processed animal by-products, often with added sugars, artificial sweeteners, or synthetic flavourings to make them palatable. It’s a racket, pure and simple.
Bone Broth: The Original, Unadulterated Powerhouse
Forget the fancy powders. Bone broth is where it’s at. This isn’t some new fad; people have been making and consuming bone broth for centuries for its health benefits. It’s a slow-cooked elixir made from animal bones and connective tissues, simmering for hours to extract everything good from them.
What Makes Bone Broth So Fucking Potent?
- Whole-Food Collagen & Gelatin: When you simmer bones, the collagen breaks down into gelatin, which is packed with amino acids like glycine, proline, and glutamine. These aren’t just isolated peptides; they come as part of a whole-food matrix that your body recognises and uses efficiently. Gelatin is particularly good for protecting and healing the gut lining.
- Gut Health Hero: This is massive. My gut was shot after years of booze. Bone broth, particularly its gelatin, glutamine, and collagen, helps maintain the integrity of your intestinal wall. It can reduce inflammation and may even help prevent and heal “leaky gut,” a common issue that messes with your whole system. A healthy gut means better nutrient absorption, which impacts everything from your skin to your mood.
- Joint Repair and Support: The collagen and other compounds in bone broth, like glucosamine and chondroitin, are excellent for your joints. They provide the building blocks your body needs to repair cartilage and reduce inflammation, which can alleviate pain and stiffness. After years of military life and then just generally battering my body, this was a godsend.
- Skin, Hair, and Nails: Want glowing skin, strong hair, and nails? Bone broth can help. It provides the collagen and amino acids necessary for skin elasticity and hydration, helping to reduce wrinkles and improve overall skin health. When your internal systems are working right, it shows on the outside.
- Minerals and Electrolytes: Unlike most collagen supplements, bone broth is rich in essential minerals like calcium, magnesium, potassium, phosphorus, and sodium. These are vital for nerve and muscle function, hydration, and overall cellular health.
- Less Processed, More Natural: Bone broth is made through a natural, slow cooking process. Collagen supplements, on the other hand, often involve industrial processing, demineralisation, chemical solutions, and enzymatic hydrolysis. Which sounds more natural to you?
My Approach: Make Your Own Damn Bone Broth!
You don’t need a PhD to make bone broth. You need bones, water, and time. And maybe a splash of apple cider vinegar to help extract those minerals.
How I Do It (No-Nonsense Guide):
- Get Good Bones: Don’t skimp. Get grass-fed beef bones (marrow, knuckle, oxtail are great) or organic chicken carcasses from a reputable butcher. These are richer in nutrients.
- Roast ‘Em (Optional but Recommended): A quick roast in the oven (20-30 mins at 200°C / 400°F) gives it a deeper, richer flavour.
- Into the Pot: Throw them in a massive stockpot or a slow cooker. Add enough filtered water to cover them completely.
- The Acid Kick: A couple of tablespoons of apple cider vinegar (the cloudy stuff with the “mother”) helps draw out the minerals and collagen.
- Veggies (Optional but Good): A roughly chopped onion, a couple of carrots, and some celery. Don’t worry about peeling; just wash them.
- Seasoning: A bay leaf, a few peppercorns. No need for salt yet, you can add that to taste later.
- Simmer, Simmer, Simmer: This is the key. Bring it to a boil, then reduce to a very low simmer. For chicken, 12-24 hours. For beef, 24-48 hours. The longer, the better, for maximum nutrient extraction. Keep an eye on the water level and top up if needed.
- Strain and Store: Once it’s done, let it cool a bit, then strain out all the solids. You should be left with a rich, golden, gelatinous liquid. That jelly-like consistency when it’s cold? That’s the good stuff – the collagen and gelatin working their magic.
- Store It: I pour it into jars or containers and keep it in the fridge for up to a week, or freeze it in portions.
Integrating Bone Broth and Fermented Foods
This is where the real internal healing happens. I drink a mug of warm bone broth every morning, sometimes with a pinch of sea salt. It’s incredibly soothing and sets my gut up for the day.
But it’s not just broth. Fermented foods are non-negotiable for gut health. Sauerkraut, kimchi, kefir – these are packed with beneficial bacteria that re-colonise your gut, working in tandem with the healing properties of the broth. Think of the broth as repairing the walls of your house, and the fermented foods as bringing in the new, healthy occupants.
Stop Falling for the Marketing Bullshit
Your body is an incredible machine, capable of immense healing, but you’ve got to give it the right fuel. Don’t let these corporations convince you that you need their expensive, processed, half-arsed solutions. They’re selling you a dream, while real, foundational health is right there, accessible and affordable.
If you’re ready to really take control of your health, to strip away the rubbish and build a stronger, more resilient you, then start with bone broth. It’s not a miracle cure; it’s just damn good, honest nutrition that works.
Want more no-nonsense advice on resetting your midlife? Join my community on Skool: Midlife Reset community on Skool. And for daily unfiltered truths, check out my TikTok (@ian_callaghan).
It’s time to stop chasing quick fixes and start building a foundation that lasts. No more bullshit, just real results.
