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The next morning, I checked with two of my running friends. Their metabolic age showed between +1 and -1 of their actual age. Could there be some truth?

I started to explore the huge difference. We follow the same fitness routine and eat healthy, nothing to tip the metabolic age. Why the difference?

One difference is that I've been consuming chicken and mutton broth over the past two years, which they haven't. But I didn’t understand the connection.

One day, I bumped into Palak Bhalla Ahuja and Dr Bhavana Gautam at Leap Club. I asked them to explain the difference between metabolic age and real age.

They shared - As children, our bones are more cartilage. As we grow, the bones use the collagen supply we are born with to strengthen and harden. By 35, the supply of collagen gets depleted. This is why we need collagen from an external source.

Since I've been taking bone broth for the past twenty-four months, my collagen levels can be compared to a 25-year-old, which has transformed my metabolic age. My AHA moment.

Bone Broth is extremely popular in the USA and Europe. It is still largely unknown in India, but awareness is growing. I started an experiment making chicken and mutton bone broth in my home kitchen to explore how many people would buy.

In hushed tones (almost embarrassed) I would tell people that I specialized in Mutton and Chicken Bone Broth. However, when people started to call me specifically to ask for Bone Broth, I got a little bolder.

The manufacturing process is specialized. The broth has to be simmered for 20-40 hours at a specific temperature for the collagen levels.

I looked for a piece of equipment in India but couldn't find it. I connected with a company in the USA that had the specialized equipment.

THEIR RESPONSE: We are actually building the first unit for a customer in India. This will be installed in Q2 this year, but this is actually for a pet food company. This is our first project for the pet food segment - up until now, our cookers have been mainly used for the production of broth for human consumption.

Please note that our equipment is designed for large production volumes. The capacity for our smallest system is about 2000 liters of broth output per batch, and a batch will take between 6 and 15 hours, depending on the type of bones, pressure, temperature, and recipe.

MY RESPONSE: I wish the human consumption of broth in India were as large as the pet consumption of broth.

I hope the numbers flip!

WHAT TO EAT vs WHAT TO EXPERIENCE

Cooking for myself had become a chore and was also boring. I would ask myself, ‘What do you want to eat today?’ My choices were influenced by convenience.

On one of my visits to Goa last year, my sister requested that I do an hour-long session for her students at Goa Art College on the role of design in curating culinary experiences.

Preparing for this session took me back to my days as a chef, where we curated experiences for our guests. We sold experiences, not food. Where did I lose my mojo?

For several years, I have been running on the hamster wheel, only to find that that isn’t what I have been looking for. This had caused stress, anxiety, and ‘no time’ syndrome. Handling conversations in my head consumed a lot of my time.

In time, ‘What to experience?’ became ‘What to eat?’ I remember once going grocery shopping, thoughtlessly putting things into my cart. At the billing counter, I was aghast when I saw the bill.

Driving back home, I processed what had happened at the store. Driven by ‘what to eat,’ I bought random, feel-good food items that didn’t come together to create an inspiring meal. My AHA moment.

I asked myself, ‘What would you like to experience?’ I started to get ideas, and I began to feel excited, enthusiastic, and eager to cook a meal for myself.

Cooking is a culinary art. Three cooking mediums, ten cooking methods, seven basic sauces, and three popular plating techniques are all it takes to curate an infinite number of culinary experiences.

Every experience doesn't always turn out the way I intended it. Getting back into cooking after twenty five years has been a gratifying and therapeutic experience.

I've learned that to bring the ingredients together to create a symphony, I must first be in symphony within myself.

A new journey begins!

PROTEIN vs PROTEIN

The fight: Collagen protein vs Whey protein

Whey protein has conquered the market for athletes, bodybuilders, and fitness enthusiasts. However, the new kid on the block, collagen protein is gaining popularity.

Collagen and whey protein are high in protein and have similar calories, but their amino acid profiles set them apart.

COLLAGEN PROTEIN

An essential protein the body needs to build and maintain connective tissues in muscles, skin, and bones, improve flexibility, support organs, and boost the skin's elasticity.

Collagen makes up 30% of proteins in the body, 65-80% in ligaments, 70% in tendons, and 60% in bones.

Collagen protein is derived from animal collagen. There is NO vegan collagen. Collagen protein is incomplete and lacks the essential amino acid tryptophan, but is high in hydroxyproline, a unique amino acid critical for protein synthesis.

The human body produces plenty of collagen during childhood but depletes at 1% to 1.5% per year as we age. The result is wrinkles, sagging skin, weak muscles and joints, and gastrointestinal problems.

WHEY PROTEIN

Whey protein is a protein from milk. When cheese is made, milk fat coagulates and leaves whey. It helps build muscle, recover after exercise, and boost protein intake.

It is a complete protein and contains all nine essential amino acids. It's naturally higher carb and sugar are energizing after intensive training.

HOW DO THEY COMPARE?

Absorption Rate

The body can digest 8-10 grams of whey protein per hour. This means half of your protein shake is not being absorbed. The absorption rate can be boosted by adding digestive enzymes.

Collagen is absorbed and utilized within 20 minutes of ingestion.

Winner: If whey is not taken with digestive enzymes, collagen wins at faster and more efficient absorption.

Muscle Building

Both whey and collagen assist the body with building muscle after strength training, but whey seems to stimulate a higher rate of protein synthesis.

Collagen maintains a positive nitrogen balance in the body in comparison to whey.

Collagen improves body composition by increasing fat-free mass, decreasing fat mass, and increasing muscle strength.

Winner: Tie

Bone Density

Supplementation of collagen prevents age-related bone loss, reduces bone degradation, and increases bone formation.

While whey protein does not adversely affect skeletal health, it doesn’t improve it either.

Winner: Collagen

Injury Recovery and Pain Relief

Due to high glycine, collagen reduces inflammation and pain and speeds up healing of exercise-induced joint pain and osteoarthritis.

Research shows that whey protein does not have favorable effects on inflammatory markers.

Winner: Collagen

THE VERDICT

Collagen is better for connective tissue (skin, joints, and bone) health. It contains high levels of amino acids glycine, proline, and hydroxyproline.

Whey protein is the best choice for muscle growth and boosting daily protein consumption.

COLLAGEN PEPTIDES vs BONE BROTH

The two superstars promise radiant skin, sturdy joints, strong muscles, and a happy gut.

Some people consume foods like bone broth that contain native collagen, while others opt for a collagen powder made of hydrolyzed collagen peptides.

Is taking a collagen supplement the same thing as drinking bone broth? Which one deserves a place in your wellness routine?

COLLAGEN PEPTIDES

Also known as hydrolyzed collagen, it is a powdered form of collagen extracted from cowhide, not bones. The hides are washed and soaked in an alkaline or acid solution – typically a lime slurry pit – to loosen the collagen bonds, and then boiled to extract the collagen.

The extracted collagen is evaporated, concentrated, desiccated in drum driers, and pulverized to form a powder form of collagen.

BONE BROTH

Bone broth is made by simmering animal bones, bone marrow, and connective tissues in water for 20-40 hours to extract collagen. It is available in liquid form or dehydrated into bone broth powder.

INGREDIENTS

Collagen peptides are made from animal hide and have a different collagen and nutrient profile.

Bone broth is made from animal bones, bone marrow, and connective tissues, with no skin or meat.

NUTRIENT CONTENT

Collagen peptides contain only one thing: collagen.

Bone broth contains 20 amino acids and minerals like calcium, magnesium, potassium, and phosphorus. It also contains alkylglycerol lipids that have powerful immune-supporting properties.

PROCESSING

Manufacturing powdered collagen peptides involves multiple stages of processing.

Traditionally made broth undergoes only one process: slow-simmering animal bones in water for 20-40 hours to extract the collagen.

BIOAVAILABILITY

The human body can recognize, digest, and use nutrients contained in whole foods. It does not recognize or use manufactured nutrients in the same way.

That's not to say the body can’t use nutrients from supplements - we take a few supplements ourselves - but it is our experience that, when given the choice, the body prefers whole-food sources of nutrients.

Bone broth is one of the most bioavailable sources of collagen because it comes in a whole-food form.

BENEFITS

Research shows collagen peptides reduce wrinkles and strengthen hair, skin, and nails.

Bone broth is an all-inclusive health supplement that provides nutrients that support gut, brain, joint, and bone health, improve immunity, and strengthen hair, skin, and nails.

THE VERDICT

Opt for collagen peptides to seal the gut lining and reduce inflammation. It's convenient, dissolves easily, and you can take it on the go.

But if you want high-quality protein, bone broth is the way to go. That way, you know you're sustaining your health and healing your body.

You don't have to pick one or the other. The bottom line is that you need collagen if you are 35 and above. If making bone broth isn't convenient, take collagen powder.

COLLAGEN vs COLLAGEN

Collagen is attracting attention. Does it deserve the hype?

WHAT HAPPENS TO COLLAGEN AS YOU AGE

Connective tissue cells called fibroblasts produce and maintain collagen. As people grow older, collagen fragments and fibroblast function get impaired, and collagen production slows.

These changes, along with the loss of a key structural protein called elastin, lead to aging, sagging skin, and wrinkles.

The human body needs different types of collagen to function. Some 28 types of collagen have been identified; 5 are mainstream.

TYPE I COLLAGEN

It is the winner, your ‘classic’ collagen, most abundant in the body, and accounts for 90% of the protein in bone, skin, and tendons.

Ideal for stabilizing important body structures and anchoring bones, organs, and muscles together, heals wounds, and improves skin quality.

The best sources for Type I Collagen are beef, goat, bone broth, and eggs.

TYPE II COLLAGEN

The main component of cartilage is essential for strong, healthy joints. Also found in the gut lining.

It supports joint health and digestive, and immune functions. This collagen structure provides strength and elasticity that allows for shock absorption, strong connections, and the ability for joints to move without any friction.

It can take a long time for any Type II Collagen to be replaced or repaired because no blood supply reaches the cartilage. The nutrients needed diffuse across the joints, which takes a lot longer than for areas that can be accessed by blood vessels.

The best sources for Type II Collagen are chicken and bone broth. Type II is all about chicken.

TYPE III COLLAGEN

The second most abundant collagen type. Type III Collagen fibers give internal strength and elasticity to soft tissues like organs, skin, and muscles. These collagen structures are also formed during wound healing and inflammation. It is a primary ingredient of blood vessels.

It helps intestinal health, aids the structure of muscles, and supports healthy blood clotting.

The best sources for Type III Collagen are beef, bone broth, and fish.

TYPE IV COLLAGEN

Type IV collagen forms a thin membrane of connective tissue called the basal lamina. It's found in the cells surrounding organs, muscles, and fat where it acts as a barrier between compartments of tissue and collections of cells.

It's essential to provide extra strength and cushioning, as well as allowing them to stick to each other when necessary. It aids in the filtration of the kidneys and other organs.

The best sources of Type IV Collagen are beef, mutton, and bone broth.

TYPE V COLLAGEN

Found in the placenta of an expecting mother and the cornea of the eyes.

From a neonatal development perspective, Type V Collagen is critically important. It makes up the home of the unborn child for 40 weeks.

It supports neonatal development, helps with eye health, and regulates the development of collagen fibers.

The best sources for Type V Collagen are egg membrane.

BONE BROTH vs STOCK

Bone broth and stock share a liquid foundation, but are they the same?

WHAT DEFINES THEM

Bone broth is an intensely flavored, nutrient-dense, clear liquid obtained by simmering marrow bones, aromatic vegetables, and spices in water for 20-40 hours.

Stock, on the other hand, is a subtly flavored, clear liquid obtained by simmering bones, aromatic vegetables, and spices in water for 1-6 hours.

PURPOSE

Bone broth’s primary purpose is the naturally occurring collagen protein, which has an incredible number of health benefits. It can be enjoyed in several ways: a warm and savory beverage, or as a flavourful foundation for soup, skillet, or a side dish recipe.

Stock’s primary purpose is to enrich a dish or side with more flavor. Perfect as a base for delicious skillet sauces, a full-bodied gravy, or when making a stew.

FLAVOUR

Bone Broth has a full-bodied, rich flavor with a slightly gelatinous texture.

Stock flavors can vary widely depending on the ingredients used, ranging from mild and comforting to rich and savory.

HEALTH BENEFITS

Bone broth is often touted for its potential benefits, including supporting gut health, improving joint health, and boosting collagen production.

When we were little, coming down with a cold, we all remember our mom saying, ‘Have some chicken broth.’

THE VERDICT

They both have their place in everyday life. Children need a warm, cozy, comforting soup made from stock. As we grow older and collagen levels drop, a full-bodied, nutrient-dense bone broth is the answer.

HOW MUCH COLLAGEN IS GOOD

A question often asked. Many factors are at play.

FUNCTIONS OF DIFFERENT TYPES OF COLLAGEN

The human body needs different types of collagen to function. Some 28 types of collagen have been identified; 5 are mainstream.

Type I collagen accounts for 90% of the protein in bone, skin, and tendons. It is ideal for stabilizing important body structures, anchoring bones, organs, and muscles together, healing wounds, and improving skin quality. The best sources for type I collagen are beef, goat, bone broth, and eggs.

Type II collagen is the main component of cartilage. Also found in the gut lining. It supports joint health, digestive, and immune functions. This collagen structure provides strength and elasticity that allows for shock absorption, strong connections, and the ability for joints to move without any friction. The best sources for type II collagen are chicken and bone broth. Type II is all about chicken.

Type III collagen gives internal strength and elasticity to soft tissues like organs, skin, and muscles. These collagen structures are also formed during wound healing and inflammation. It is a primary ingredient of blood vessels. The best sources for type III collagen are beef, bone broth, and fish.

Type IV collagen forms a thin membrane of connective tissue. It's found in the cells surrounding organs, muscles, and fat, where it acts as a barrier between compartments of tissue and collections of cells. It's essential to provide extra strength and cushioning, as well as allowing them to stick to each other when necessary. It aids in the filtration of the kidneys and other organs. The best sources of type IV collagen are beef, mutton, and bone broth.

Type V collagen is found in the placenta of an expecting mother and the cornea of the eyes. From a neonatal development perspective, type V collagen is critically important. It makes up the home of the unborn child for 40 weeks. The best sources for type V collagen are eggs.

MY PERSONAL JOURNEY

My health is in pretty good shape, but a couple of times I noticed a twitch in my right knee while running and doing high jumps. I checked the collagen chart and learned I needed type II collagen, found in chicken. I have switched from mutton to chicken bone broth.

HOW MUCH COLLAGEN

There are no official guidelines regarding how much collagen to take per day. The amount of collagen you need to take will depend on why you’re taking it.

Research shows that a smaller daily dose of 2.5 grams of collagen could benefit joint pain, skin health, and hydration. Increasing to 5 grams per day has shown the potential to improve bone density. Larger daily doses of 15 grams have mostly been used to improve muscle mass and body composition.

THE VERDICT

While supplementing your daily diet with protein may help, there is no one solution that fits all. The best way out is to listen to your body and allow your body to guide you to choose.

BEAUTY BEGINS IN THE BELLY

Research shows that the benefits of collagen extend far beyond aesthetic improvements.

A benefit that has gained significant attention is collagen's profound impact on gut health, which is integral to metabolism, immunity, brain, and skin health, and overall well-being.

Today, we explore collagen's role in promoting a healthy gastrointestinal tract.

MITIGATES LEAKY GUT

When the gut wall becomes loosened or ‘leaky’, endotoxins that would ordinarily be processed and eliminated can escape and be reabsorbed into the bloodstream. This triggers the immune system and subsequently, inflammation.

Think of collagen as the mortar between the bricks of your gut wall. It helps seal the gut lining, making it stronger and more resilient. Amino acids in collagen, like glycine and proline, fix the damage in the gut lining, making it less permeable.

FACILITATES OPTIMAL NUTRIENT ABSORPTION

A robust intestinal wall ensures optimal nutrient extraction, absorption, and utilization, preventing common digestive issues like bloating and gas.

REDUCES GUT INFLAMMATION

Collagen plays a pivotal role in addressing and reducing gut inflammation, a common symptom of digestive imbalance. It soothes inflamed tissues, strengthens the gut lining, and prevents the onset of digestive imbalance.

The glycine in collagen directly targets inflammation in the gut, offering relief for conditions like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).

OPTIMISES STOMACH ACID LEVELS

Collagen helps stimulate stomach acid production, addressing issues like indigestion and nutrient malabsorption often linked to low acid levels. Optimizing stomach acid levels promotes a more efficient digestive process.

IMPROVES WATER ABSORPTION WITHIN THE INTESTINES

Collagen enhances water absorption in the intestinal tract, facilitating smoother food movement through the GI tract and reducing digestive discomfort. This improved hydration helps prevent common digestive issues and contributes to a more comfortable digestive process.

BALANCES GUT MICROBIOME

Different collagen types influence gut microbiota composition, digestion, nutrient absorption, and immunity. The balance is important in mitigating the effects of junk food on digestive health.

ENHANCES IMMUNE FUNCTION

A healthy microbiome and efficient digestive function, fostered by collagen, ensure effective immune surveillance and response, vital in counteracting the negative effects of a poor diet. Collagen's contribution to a well-functioning digestive system directly impacts the body's ability to fend off illnesses.

THE VERDICT

Incorporating collagen into our diet can be as simple as sipping bone broth or adding a scoop of collagen powder to our morning smoothie or cuppa.

Intake of 15 grams of collagen a day helps maintain the strength and integrity of the gut lining. Consistency is key.

COLLAGEN PROTEIN & HORMONES

From mood swings and hot flashes to weight gain and wrinkles, there are certain milestones women anticipate as they transition from childbearing years into the post-menopausal stage of their lives.

But what if there were ways to reduce some of the side effects of aging?

Collagen protein and hormones, two superheroes that can significantly shape (or shake) our health and vitality, are interconnected, especially during menopause, when declining estrogen levels lead to reduced collagen production.

MENSTRUAL CYCLE REGULARITY

A woman’s menstrual cycle involves an intricate balance of hormones. Estrogen levels fluctuate based on the menstrual cycle. Any slight imbalance can lead to irregular periods. Collagen is key to producing hormones necessary for a healthy and regular menstrual cycle.

MENOPAUSE

As women age, their bodies naturally produce less collagen, leading to hot flashes, night sweats, mood swings, wrinkled skin, and more.

Medical research has shown that postmenopausal women who consumed more collagen protein experienced fewer menopausal symptoms. This could be attributed to the hormone-balancing effect of collagen protein; when hormones are balanced, menopausal symptoms potentially lessen.

SKIN HEALTH

Collagen and estrogen typically peak in the late 20s or early 30s. During perimenopause, estrogen levels begin to fall. Closer to menopause, marked by going one year without a period, estrogen dramatically decreases. As a response, a dramatic loss of collagen naturally occurs. In the first five years following menopause, women lose a staggering 30% of their skin’s collagen. Postmenopausal women lose about 2% of their skin’s collagen content every year.

WEIGHT LOSS

As a protein, collagen could help increase your body’s level of satiety hormones, including glucagon, and suppress the hormone ghrelin, the culprit responsible for those intense hunger feelings. You're less likely to overeat during any single meal.

STRESS

Chances are, like most adults, your stress levels—and, in turn, cortisol (the primary 'stress hormone') levels—are off-the-charts. Elevated cortisol levels have been linked to numerous chronic conditions, including obesity, heart disease, diabetes, and gastrointestinal problems. That’s where collagen comes in. According to the 2021 International Journal of Molecular Sciences, collagen exhibited a protective effect against cortisol.

THE VERDICT

Collagen could promote satiety hormones, inhibit cortisol effects, and counter low estrogen levels. That said, not all collagen proteins are created equal.

Instead of getting overwhelmed, I wish to leave you with a quote from Rembrandt that always inspires me: ‘Begin with the things you know, and what you don’t know will be revealed to you.'

BONE BROTH & BONE & JOINT HEALTH

Bone broth has gained popularity as a health food in recent years, claiming several benefits, including improved bone and joint health. But how exactly can bone broth benefit bones and joints?

Bone broth is a good source of collagen. The braided, chain-like structure forms the foundation of bones, skin, connective tissues, and cartilage that maintain the strength and integrity of bones and joints and prevent bone loss and fractures.

As we age, our bones and connective tissue can start to degenerate and weaken, leaving us prone to injury. Sitting at our desks all day can expedite the degeneration.

Besides taking walking breaks or getting a standing desk, eating protein-rich food can keep your bone structure strong, maintain muscle mass, and overall health and well-being.

PROTECTS JOINTS

As we age, cartilage in the joints tends to wear down or shrink, resulting in joints losing elasticity. This can add more stress to the joints, accentuating the damage.

A boost of collagen, a primary protein in our bodies, can help reduce joint pain by protecting tendons and ligaments. When bone broth is cooked, the collagen in the animal bones breaks down to create gelatin that contains amino acids that support joint health.

A 2017 review in the Sports Medicine journal suggests that gelatin supplementation increases the amount of collagen in the tissues and helps protect the joints from unnecessary stress.

Sipping on bone broth is a good way to add gelatin to the diet and protect these joints.

FIGHTS OSTEOARTHRITIS

A 2016 study in the Nutrition Journal looked at the effects of type 2 collagen in people who had osteoarthritis symptoms in their knees. Type 2 collagen comes from the connective tissue of chicken.

The results showed collagen can alleviate knee joint symptoms, such as pain, stiffness, and poorer physical function, in people with osteoarthritis.

MAINTAINS STRONG BONES AND MUSCLES

Collagen is one of the primary components of our bones and muscles. As we lose collagen, our bones and muscles weaken, raising our risk of osteoporosis and sarcopenia.

Electrolytes like calcium, potassium, sodium, and magnesium, also present in bone broth, help regulate nerve and muscle function, prevent cramping, build and repair tendons and bone tissue, and play a crucial role in maintaining bone density.

ADOPT A COMPLEMENTARY APPROACH

There are several types of bone broth to choose from, including chicken, beef, and fish, to meet your body's collagen needs. Bone broth should be considered as part of a balanced diet and lifestyle that supports bone health, rather than a sole solution.

BONE BROTH & YOUR SKIN

Ah, Bone Broth. Of all the wellness trends, this one’s probably up there with the strangest representation - a broth made from animal bones.

People across cultures have been making bone broth for centuries. Unlike stock, bone broth cooks for many hours. This lengthy cooking time allows more nutrients to seep from the bones and into the cooking liquid. People often add acidic ingredients like vinegar or tomatoes to extract more nutrients.

Your body naturally produces less collagen as you age, which can cause wrinkles and decrease skin elasticity. Most research focuses on the role of collagen supplements rather than bone broths.

The British Vogue, in an article, asked how much bone broth you should be knocking back per week. Salma Hayek, who is 58 but looks as though she has consumed The Substance, said she drinks a cup a day. This is why she’s avoided Botox.

She told People way back in 2015. 'It’s full of gelatine and fat and has bone marrow, and I think it is very good to keep yourself young. It helps to restructure the tissues for your skin, your hair, and your nails. It’s full of collagen.'

I thought, if it’s good enough for Salma, then it’s got to be good enough for me too. There was only one way to find out. Since 2023, I have been drinking a cup of bone broth every day and haven't stopped. Here’s what happened.

Working 15 years in a professional kitchen wasn’t easy. It ruined my skin – acne and burn marks covered my face and hands. Skincare personnel would spot me from a distance and approach me to try their products.

I invested in military-grade skin care regimes, received treatment from skincare specialists, and used expensive skin care products. All in wane.

Today I received several compliments for the way I look. The icing on the cake, a few days ago, I was caught by the cops for an expired PUC. They asked for my driver's license. After a brief discussion between themselves, they directed their attention to me.

They were amazed that at 61, I continue to look young. They let me go without a fine. My regimen is Bone Broth and aloe vera gel.

Bone Broth is a natural, abundant source of collagen, which contains all the amino acids that make the perfect food for keeping skin vibrant, promoting wound healing, maintaining the skin’s acid-base balance, retaining water in cellular layers, protecting against sun damage, and supporting a healthy skin microbiome.

It is also great for gut health, which can have a profoundly positive impact on skin conditions like psoriasis and eczema.

THE VERDICT

Collagen supplementation and bone broth are only likely to be helpful if you consume them regularly. Drinking a cup of bone broth every few weeks will not smooth wrinkles. It generally takes at least eight to ten weeks to see the results of collagen consumption.

A GOOD BROTH IS IN THE DETAILS

Bone broth is made by simmering poultry or mutton bones for 20-40 hours, allowing the collagen in the connective tissue to break down, infusing the liquid with nutrients like amino acids and protein.

It can be used as a cooking base for many recipes or enjoyed on its own.

A great broth is in the details – the quality of the poultry or mutton bones, the cooking process, and the collagen protein level.

CHOOSING THE RIGHT KIND OF BONES

A combination of bones is important for a complex, umami-rich broth.

Marrow bones lend a rich, meaty flavour and silky texture to the broth, while knuckle bones are rich in collagen and create a gelatinous, nutrient-dense broth. The neck and shank bones are packed with meat and connective tissue, making them an excellent choice for a hearty broth.

CHOOSING THE INGREDIENTS

The herbs, spices, apple cider vinegar, and sea salt must be combined intuitively for a flavourful broth.

PREPPING PROCESS

Blanching (boiling) the bones in hot water for a few minutes is important to remove the grit and scum, and the offensive raw meat sting.

Refreshing under a tap of running water helps give it a clean, fresh look.

Roasting the bones in the oven until they are nicely browned gives the broth its dense, complex flavour.

COOKING PROCESS

There are no shortcuts. The key is slow cooking for 20-40 hours between 87-92 degrees Celsius for a collagen-rich, nutrient-dense broth.

POST COOKING

Straining through layers of muslin cloth is important for a smooth finish.

Chilling and removing the top layer of fat ensures a great bone broth.

PROTEIN LEVEL

Having 15 grams of collagen protein in a cup without compromising flavour, colour, texture, and strength is worth striving for.

It's a gut feeling!

COOKING IMPROVES LIFE AT MANY LEVELS

Mexican author Laura Esquivel said, ‘I watch cooking change the cook, just as it transforms the food.’ I couldn’t agree with her more.

It is only recently that I discovered my interest in cooking. I realized it isn’t about cooking an elaborate five-course gourmet meal, winning a Michelin Star, or even a MasterChef title.

There's something undeniably magical about the art of cooking. It's a playful dance between ingredients, flavors, and techniques, where each dish becomes an expression of the soul.

Research shows that individuals who regularly eat home-cooked meals enjoy greater physical well-being than those who don’t, and those who cook enjoy greater psychological well-being too.

Cooking is mechanical and repetitive; presence helps make the process joyful. I stopped cooking for twenty-odd years. Getting back was tough, with several doubts and uncertainties.

Cooking is helping me transform. I discovered my love for research, simplicity, slow cooking, and using what is in the pantry.

Today, I found mushrooms, bamboo shoots, and iceberg lettuce in the refrigerator. I sliced some onions, crushed some garlic, sauteed them, added the mushrooms, bamboo shoots, salt, chili flakes, crushed curry leaves, and iceberg lettuce. I closed the pan and switched off the flame. I loved it.

Cooking has the power to improve one’s life on many levels. Wanna lose weight? Cook your own food. Wanna feel better and have more energy? Cook your own food. Wanna build better relationships? Cook food and share it with the people you love.

Wanna feel engaged and productive in an overly digitized world? Cook your own food. It’s one of the few things we do as humans that engages ALL of our senses.

With all of the obsession around the latest and greatest health and wellness hacks, cooking our food should be number one on that list!

Learn how to make soup, and you can make dozens of them. Learn how to pan-roast a simple protein and make a pan sauce, and you can explore many iterations of that.

All dishes are born from a basic technique and are extremely conducive to variations.

No one is born a great cook unless, of course, one is a prodigy; one learns by doing!

‘ALL DISEASES BEGIN IN THE GUT.' HIPPOCRATES

70% of urban India aged 25—45 experience gut health issues, now recognized as the root cause of diabetes, depression, blocked arteries, autoimmune disease, cancer, and poor sleep.

Collagen plays a major role in gut health. However, after the age of 40, the body’s natural collagen production declines sharply in quantity and quality, making supplementation essential.

Supplementation options:

Collagen "peptides" in capsules and powder form
A warm, soothing, whole-food form of collagen: Mutton, Chicken & Fish Bone Broth

WHAT IS COLLAGEN PROTEIN

It is the body’s most abundant protein, accounting for one-third of the body’s protein.
It helps form connective tissue, the vital component of skin, bones, muscles, tendons, and cartilage.
The only source of collagen is from animals.
Collagen contains 8 of the 9 essential amino acids (tryptophan is missing), and all 11 non-essential amino acids.
50% of collagen is made up of glycine (essential), proline (non-essential), and hydroxyproline (modified amino acid/metabolite).
The most common types of collagen are I, II, III, IV, and V.
Each animal has a specific type of collagen with a distinct structure and function that supports the human body.

WHY BONE BROTH - THE DETAILS

METABOLIC AGE (anti-aging)

The amino acids glycine, proline, and hydroxyproline in bone broth support key bodily functions, improve metabolic efficiency, and cellular health. They nourish the muscles, gut, joints, and hormones, all of which are vital to keeping metabolic functions youthful, lowering metabolic age.

HORMONAL BALANCE

Gelatin and glutamine in bone broth help heal the gut lining, reduce inflammation, improve digestion, and balance hormone production. Glycine, proline, and arginine, build neurotransmitters like serotonin and dopamine and through liver detoxification eliminate excess estrogen.

MUSCLE PRESERVATION

Bone broth has minerals like Magnesium that help with muscle relaxation. Calcium and phosphorus are essential for muscle contraction. Potassium and sodium balance hydration and reduce muscle fatigue.

GUT HEALTH

Gelatine from collagen helps strengthen the gut lining, promote a healthy mucosal layer, and balance the microbiome for healthy bacteria to thrive. A strong gut lining prevents "leaky gut”, particularly useful for people with inflammatory gut conditions like IBS or Crohn’s.

SLEEP QUALITY

Clinical studies found that glycine before bedtime can help lower core body temperature, help people fall asleep faster, have deeper sleep, and feel less fatigued the next day. Bone broth taken 30 minutes to 1 hour before bed can help you feel warm and calm.

ANTI-INFLAMMATION

Excess of cytokines in the body can lead to cytokine-associated toxicity, inflammation, and autoimmune disease. Studies have shown that bone broth reduces pro-inflammatory cytokines, increases anti-inflammatory cytokines that induce anti-inflammatory responses.

SKIN ELASTICITY

Salma Hayek, 58-year-old Mexican-American actress and film producer, drinks a cup of bone broth a day and has avoided Botox. She told people way back in 2015 that bone broth is full of collagen, restructures tissues of the skin, hair, and nails, and helps stay young.

MENTAL HEALTH

Emerging research suggests a strong connection between gut health & mental wellbeing. Amino acids and collagen in bone broth support a healthy gut microbiome that produces neurotransmitters like serotonin, referred to as the ‘happy hormone’, essential for a balanced emotional state.

BONE DENSITY

Bone broth contains collagen, especially type I collagen, which is a key protein in bones. It gives bones their flexibility and tensile strength. Glycine, proline, and glutamine, the amino acids in bone broth, are important for collagen synthesis and overall bone matrix maintenance.

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