Healing Bone Broth Recipe (Chicken or Beef Bones)
For Degenerative Disc, Osteoarthritis, and ancestral nourishment
When I was diagnosed with Degenerative Disc Disease (DDD), I was told that medication and steroid injections were the only options. But I knew straight away—that was not going to be my path.
I don’t have faith in western medicine.
Over the years, I’ve been handed far too many labels by doctors who never looked for the root cause—just prescriptions and quick fixes. That wasn’t good enough for me.
So I took back control.
I stripped my diet right back. I cut out sugar, carbs—even natural sugars. I returned to ancestral nourishment, choosing real, whole foods that support the body’s natural healing process. I began drinking 4 cups of bone broth a day and added raw milk into my routine—both rich in nutrients that help repair and rebuild tissues.
I also introduced near red light therapy, using a wearable red light belt twice a day—morning and night (this one here). It’s now a non-negotiable part of my healing ritual, helping reduce inflammation, ease discomfort, and support deep tissue recovery at the cellular level.
But perhaps one of the most important changes I made was to get moving.
I began walking daily, and added incline walking at the gym—gentle but consistent movement that encourages fluid flow around the spine and throughout the body, which is essential for healing. I realised very quickly that lying down and sitting for long periods made things worse. Despite what we’re often told, rest wasn’t helpful for me. My body needed circulation, oxygen, and movement to recover.
And within three days, I climbed Snowdon.
No medication. No injections. No giving up. Just deep nourishment, movement, light—and a decision to believe in my body’s ability to heal.
If you’ve been told to just “live with it”—don’t.
You are not broken. You are rebuilding.
Over time, I’ve worked to heal myself from other so-called conditions that were handed out to me far too easily. And each time, it came down to this:
Find the root cause. Remove what harms. Add what heals.
When the body is supported, it will naturally return to balance.
You can rebuild. You can heal. You just have to believe your body over the diagnosis.
You can make deeply nourishing bone broth using a variety of bones, each bringing its own unique health benefits to the pot.
Beef bones such as marrow bones, knuckles, oxtail, and shank are rich in collagen, marrow, and minerals. They’re especially good for supporting joints, tendons, spinal discs, and overall bone regeneration, producing a strong, rich broth full of depth.
Chicken bones—like the carcass, wings, necks, and feet—are high in natural gelatin and very easy on the digestive system. They’re excellent for gut healing, skin repair, and immune support. Chicken feet in particular are incredibly valuable due to their high collagen content.
Lamb bones from the neck, ribs, or legs produce a milder, slightly sweeter broth. Lamb is great for those eating seasonally or who simply prefer its flavour, and still offers powerful support for joints, tissues, and bones.
Pig bones and trotters are extremely gelatin-rich and have traditionally been used to aid joint recovery and skin health. Although I personally avoid pork, pig trotters are known for creating a thick, jelly-like broth packed with collagen.
Fish bones, including heads, spines, and fins, cook quickly and are full of iodine and trace minerals. They’re ideal for supporting thyroid function and make a light, nourishing broth that’s perfect when you want something gentle and mineral-rich.
For the most healing effect, I recommend using a mix of marrow bones for minerals and healthy fats, joint bones for collagen and gelatin, and meaty bones for amino acids and a full-bodied flavour. If you’re aiming to boost the gelatin content, adding chicken feet or pig trotters can make a real difference.
Ingredients (for approx. 3L of broth):
A handful of fresh parsley or thyme
2–3 lbs (1–1.5 kg) organic bones
Beef: marrow bones, knuckle bones, oxtail, or joint bones
Chicken: carcasses, wings, necks, feet (if possible)
1–2 tbsp raw apple cider vinegar (helps draw out minerals)
1 onion, quartered (skin on is fine)
2 carrots, roughly chopped
2 celery sticks, roughly chopped
3 garlic cloves, smashed (skin on is fine)
1 tsp sea salt (add more to taste)
Filtered water to cover (about 10–12 cups)
Optional extras:
1 bay leaf
6–10 black peppercorns
A thumb of fresh ginger or turmeric (anti-inflammatory)
Method
Optional step for flavour:
Beef bones: Roast at 200°C (400°F) for 30–40 mins until browned.
Chicken bones: Can be roasted or used raw.
Soak the bones:
Add bones to a large stockpot or slow cooker. Pour over the vinegar and fill with cold filtered water. Let sit for 30–60 mins to begin mineral extraction.
Add veg & bring to a gentle boil.
Add onion, garlic, carrots, celery, and any herbs/spices. Bring to a boil over medium-high heat.
Simmer gently:
Beef bones: 12–24 hours
Chicken bones: 6–12 hours
Use a slow cooker if you want to set and forget it!
Skim off any foam that forms in the first hour.
Top up with more water if needed during cooking.
Strain broth through a fine mesh strainer or muslin cloth into glass jars. Let cool.
Store:
Fridge: Up to 5 days
Freezer: Up to 3 months (ice cube trays or small containers work great)
Tips;
Use as a base for soups, stews, sauces—or even to cook your veg or soaked oats.
Drink 1 cup daily, especially in the morning or with your main meal.
Add a teaspoon of ghee, raw butter, or coconut oil for extra nourishment.
Spread this info, maybe start making this for yourself, for family and friends. Why not get the kids involved in the process? Cooking is a fun activity and a great way to teach them about natural health and set the learning in eaely. Plus, they might be more willing to brave the taste, if they’ve had a hand in making it! Make, pass on this info and stay well. x
THE REAL NHS – NATURAL HEALTH SERVICE IS IN YOUR HANDS
