Bone Broth

Bone Broth: Enhancing Health and Empowering Cancer Recovery

In our pursuit of peak health and vitality, we often seek out health remedies and nutritional options that offer a multitude of benefits. Bone broth is one such powerful tonic, emerging from the age-old tradition of simmering animal bones to create rich and nutritious soups. It boasts a plethora of advantages, including potential capabilities to inhibit cancer metastasis.

Below, we’ll explore the extraordinary health benefits of bone broth and guide you through a straightforward recipe, enabling you to whip up this wholesome brew in your own kitchen.

Health Benefits of Bone Broth

Did you know that amino acids are vital for many health aspects, including our genetic health, DNA synthesis, and methylation? Methylation is an epigenetic process that aids in regulating healthy gene expression. These amino acids play a crucial role in our immune system, and bone broth is an excellent way to incorporate a healthy dose of these into your diet.

When we think about falling sick, one comforting dish that instinctively comes to mind is chicken soup. Among the finest foods to support your immune system is broth derived from the bones of pasture-raised chickens. There’s a valid reason why our mothers and grandmothers instinctively made chicken soup when we were unwell: several elements of bone broth have been discovered to stimulate T cells and B cells! Our bodies require much more than a daily multivitamin for immune system nutrients. The primary source of these nutrients should ideally be from our diet, as it has been for millions of years. For amino acids to function, they need to be present in their entirety, highlighting the significant synergies between vitamins and minerals. Often, they mutually depend on each other to operate.

Taking care of our epigenetics, DNA, and immune system daily is crucial, and the benefits derived from bone broth are immense. Being nutrient-rich, providing adequate hydration, and the gelatin it contains being excellent for our digestive system, broth serves as a warm, comforting, and soothing way to nourish our bodies.

Halting Cancer Metastasis with Glucosamine

Bone broth’s benefits extend beyond joint health. Recent studies have shown that glucosamine, present in bone broth, can act as a toxic agent against certain malignant cell lines, while demonstrating minimal toxicity to healthy tissues. In particular, glucosamine has shown promise in halting metastatic progression in colon, breast, and prostate cancers. By incorporating bone broth into our diet, we can potentially support our body’s natural defense mechanisms and inhibit the spread of cancer cells.

Now that we understand the incredible benefits bone broth can offer, let’s explore a simple recipe to create this nutritious elixir at home:

Bone Broth Recipe


  • 1 1/2-2 lbs bones from organic, pasture-raised, grass-fed animal without antibiotics (cow, chicken, turkey, or pig)
  • 1 organic onion, peeled and halved
  • 2 stalks of organic celery, roughly chopped
  • 2-3 cloves of organic garlic
  • 2 tbsp Organic Apple Cider Vinegar
  • Additional herbs to taste (optional)
  • 8 cups filtered water
  • Salt and pepper to taste


  1. If using raw bones, preheat your oven to 400°F (200°C). Place the bones on a baking sheet and roast for about 30 minutes until they’re well-browned (optional for added flavor).
  2. In a large stockpot or Dutch oven, place the bones, celery, onion, garlic, herbs, and apple cider vinegar.
  3. Fill the pot with water until the bones and vegetables are fully submerged.
  4. Slowly bring the broth to a boil over medium-high heat. Once boiling, reduce the heat to low and let it simmer.
  5. Allow the broth to simmer for at least 12 hours for chicken bones and 24 hours for beef bones. For a more nutrient-dense broth, some individuals prefer simmering for up to 48 hours.
  6. Throughout the simmering process, skim off any foam or impurities that rise to the surface with a spoon or ladle.
  7. Add salt and pepper to taste during the last hour of simmering.
  8. Once the broth reaches your desired intensity of flavor, remove it from heat and let it cool slightly.
  9. Strain the broth through a fine-mesh sieve or cheesecloth into a large container, discarding the solids.
  10. After the broth has cooled, store it in the refrigerator. After a few hours, the fat will rise to the top and can be skimmed off if desired.
  11. Use the broth as a base for soups, sauces, or enjoy it straight as a health-boosting beverage. It can be stored in the refrigerator for up to a week or frozen for up to 3 months.

Bone broth, with its abundance of collagen and other essential nutrients, offers a myriad of health benefits. From supporting joint health and reducing pain to potentially inhibiting cancer metastasis, bone broth is a simple yet powerful addition to any diet. By embracing the wisdom of our ancestors and incorporating bone broth into our meals, we can nourish our bodies, support our overall well-being, and explore the potential for enhanced health through natural means.

Remember, the healing power of bone broth lies in the bones themselves. So, let’s embrace the benefits of bone broth and nourish our bodies from within!


The Metabolic Approach to Cancer Book

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Fasting to Promote Health, Healing and Longevity

Did you know that by fasting for just five days a year, you can significantly decrease your risk of disease and increase longevity? In fact, up until the 1960s, fasting was a central part of health and wellness practices across various fields of medicine. Whether you’re looking at Ayurveda, Chinese medicine, naturopathic medicine, osteopathy, or allopathic medicine, fasting had – and still has – a significant place in healing and wellbeing!

Fasting is a practice that has been part of human culture since the beginning of time. It has been a spiritual practice, a seasonal practice, and a key aspect of our overall wellness routines. And now, with modern science supporting the wisdom of ancient practices, it’s time to re-embrace this powerful tool in our wellness toolkit.

It’s Not About Deprivation

For those who might be skeptical, it’s important to understand that fasting isn’t about starving or denying yourself. Rather, it’s a deliberate decision to give your body a breather, enabling it to mend and rejuvenate. It’s an opportunity to tap into the body’s innate processes like autophagy – the procedure through which your body eliminates damaged cells to make way for the regeneration of newer, healthier ones. Fasting is not about deprivation; instead, it’s about harnessing the body’s natural capabilities to promote self-repair and healing.

Health Benefits

Our bodies are actually designed for periods of feast and famine, but in our current society, we often neglect the famine part. As a result, we’re chronically releasing insulin, which can lead to various health issues like diabetes, cardiovascular disease, and even cancer. Fasting is a natural and effective way to reverse this trend.

By implementing a routine of intermittent fasting, we’re not only giving our bodies a break, but we’re also unlocking a host of benefits that come with it. Fasting can lead to improved metabolic health, increased longevity, better mental clarity, weight loss, and even cancer prevention. Plus, it can contribute significantly to improving gut health and reducing inflammation.

Many people are interested in fasting but don’t know where to start. In a recent video that I recorded for the TERRAIN Community, I shared some tips and tricks that can help make that journey a little easier to navigate.

Tips from Dr. Nasha Winters
  1. Determine Your Fasting Goals: If you’re fasting for specific therapeutic reasons, like improving a medical condition or before a chemotherapy session, try to stick to high-quality filtered water. But if you’re fasting for general health benefits, some low-calorie foods like bone broth, half an avocado, or a raw dill pickle can help ease your way into fasting.
  2. Start Slowly: Most people struggle with a 13-hour fast, which ideally should be effortless. If 13 hours is challenging, start with fewer hours and incrementally increase your fasting duration.
  3. Master a 16-hour Fast: After being comfortable with a 13-hour fast, aim for a 16-hour fast twice a week. This practice deepens autophagy and initiates a shift in the body’s metabolic processes.
  4. Gradually Increase Fasting Duration: Once you are comfortable with a 16-hour fast, aim for a 24-, 36-, or even 72-hour water fast once a month. This intense fasting session can serve as a detox, refreshing your microbiome and dousing inflammation fires.
  5. Quality Over Quantity: Consume organic, clean liquids during your fasting window, like black coffee, herbal teas, or filtered water. Introducing quality fluids reduces the burden of harmful substances on your body during the fasting state.
  6. Stay Hydrated: Keep a bottle of water infused with lemon or lime, or a cup of cinnamon tea handy to stave off hunger during your fast. These practices can support your fasting journey without breaking the fast.
Find a Supportive Community

Embarking on a fasting journey can be quite a remarkable experience, one filled with personal discoveries and growth, and the combined wisdom and encouragement of a community can greatly enhance this rewarding journey. The TERRAIN community is a passionate group that is dedicated to shifting the paradigm in cancer research and treatment. Our mission is to establish the world’s first non-profit, integrative metabolic oncology medical campus and research institute. Our focus is on exploring and implementing the metabolic approach to cancer, and we are committed to improving the standard of care for cancer patients around the world.

We believe that by banding together, we can make a meaningful impact on the lives of those affected by cancer. Our goal is not only to provide top-notch medical care and research, but also to do so in an environmentally conscious way, for the betterment of the planet.

To join the TERRAIN community and connect with others who are on a metabolic health journey, click here. Be sure to also sign up for our newsletter so you can receive more tips and tricks delivered right to your inbox.

Let’s unearth the transformative power of fasting, and how it can deeply affect our health and wellness, together. This isn’t just a journey – it’s a shared adventure, and I am truly thrilled to be on this path to health and wellness with you!


Things to help you on your fasting journey
  • High-Quality Filtered Water: This is critical for any type of fasting; this is the main fluid you should be consuming during a fast, particularly if your goal is medical or therapeutic. Aquasana and Therasage both offer water filtration systems and if you use the links below, they will donate back to MTIH for patient grants.
  • Organic, Clean, Non-Glyphosate Coffee: If you need a bit of caffeine during your fast, opt for black coffee made from organic beans that are not exposed to harmful pesticides. This coffee should also be processed without the use of aluminum, plastic, or bleached filters. Bulletproof Coffee is always tested for toxins, sustainably sourced and expertly roasted, and if you use this link, Bulletproof will donate a portion of your purchase back to MTIH to support patient grants.
  • Bone Broth: While bone broth contains some calories, it’s a potentially suitable option for those just starting out with fasting or looking to give their gut a break from heavy foods.
  • Pique Teas: Pique makes fasting teas that can be dissolved in either cold or hot water. These are a useful option when you’re traveling or feeling a bit hungry during a fast. Use this link and the code MTIOFHEALTH for 10% off, and Pique Teas will donate a portion of your purchase back to MTIH to support patient grants.
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A Fasting Testimony

A word from Janet Ottersberg on her experience incorporating the metabolic approach into her own life.

My keto lifestyle journey has taught me persistence, bio-individuality, and the importance of having support on the journey. – Janet Ottersberg

I have been doing keto for many years now and have always struggled with getting into higher levels of ketosis. That led me to believe that keto was just not right for me but I continued to do it because I know all the benefits. I also know that my genetic makeup requires that I really work to prevent a metabolic disaster. When I got the results of my Nutrition Genome, it verified for me, “AHA! I am right! Keto is not right for me. I will never see the numbers I want. I will never get to my desired weight on or off keto.” I was definitely looking for an excuse to not continue to overcome the challenges. I have a strong belief built up around my body and the weight it wants to hold onto. On the other hand, I love the keto lifestyle and believe very strongly in the impact it has on health and well being. Despite all of this knowledge, I still had a voice in my head telling me, “but not for me.” I continued on my keto journey trying new variations of keto, products and different types of fasting. Still, I was not getting the numbers that I wanted to get. I coach other people on how to do the ketogenic diet every day. WHY CAN I NOT GET THE NUMBERS I WANT? This was becoming a real mind boggle for me, but I was not willing to give up. I believe in the science and I have seen the benefits. As they say, ”and yet she persists.“

One of the things that I decided I needed to implement more into my keto lifestyle is fasting. I had been doing intermittent fasting but was not doing longer fasting. So I started to add in longer fasts. I started with a 24 hour fast and then added in a 3 day fast. It was initially very frustrating doing these fasts with my brother and sister-in-law. I would see her ketones go up immediately and my numbers looked like I had been feasting the last 3 days. I went back to it again and again and noticed that my ketones were starting to get higher and my glucose lower. Movement was finally happening when I started to really focus on my individual needs and eat, exercise and sleep according to my genetic make-up. For all of us, this is key. If you are used to following a diet plan from Good Housekeeping magazine (does anybody remember that one?) that is a one size fits all approach, you are doing yourself a disservice.

I am very fortunate to be spending a few weeks with my family, and we committed to start the new year with a 5 day fast. It had been years since I had done a 5 day fast and I was a bit nervous. I know that whenever I fast with the support of people around me, it is so much easier. We started on a Monday setting intention for this fast and for the New Year. We checked in with each other often and provided encouragement and strength for each other. We tested our ketones and glucose. In the first few days, I was in that same discouraging place, as my ketones were 0.9 at day 3 and my glucose was 89. I wanted to give up but felt so good and strong in the process that I told myself this is not about numbers and that kept me going. By the last day, I decided I was ready to look at the numbers again reminding myself it doesn’t matter and that this is just for curiosity. Finally I had struck gold! For the first time ever, my ketones were 2.6 and my glucose 64. I wanted to cry. I was finally seeing the results of years of being persistent to this keto lifestyle. Not only were my numbers great, but I felt amazing and I could tell when I put on my favorite bathing suit that my body had changed dramatically. When reflecting back on the impact of this fast, I realized that my statement that I say to all my clients about everybody being different and responding differently, is so true and applies to me as well. I also realized that the support of people doing this process with you is key! 

I recommend that if you don’t have somebody in your life to share this journey with, reach out to your Metabolic Terrain Community and find a buddy to support you.


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