Podcast: Play in new window | Download
Summary
On episode 80 of 40+ Fitness, Coach Allan sits down with Dr. Kellyann Petrucci, a board-certified naturopathic physician and certified nutrition consultant with a practice in Birmingham, Michigan, and a concierge doctor for celebrities in Los Angeles and New York, to discuss her book Dr. Kellyann's Bone Broth Diet.
Kellyann lays out the two pillars of her system: bone broth and what she calls mini fasting, fasting supported by bone broth so it does not feel like deprivation, and walks through what happens in the body during a fast, from dropping insulin to rising human growth hormone.
The conversation also covers what she calls the carb flu, how to build a plate of proteins, fats, and the right carbohydrates, and why she believes chronic inflammation is the common thread behind weight gain, aging skin, and most modern disease.
Links
- https://www.drkellyann.com
Key Takeaways
- Mini fasting pairs fasting with bone broth so it does not feel painful. Kellyann coined the term because “fasting” carries a myth of being uncomfortable or metabolism-slowing, when bone broth keeps you satisfied through the fast.
- Fasting drives insulin down, and insulin is the biggest driver of excess weight. Lower insulin during a fast helps cells become more sensitive to it again, which she ties directly to avoiding insulin resistance and pre-diabetes.
- Fasting shifts the body into burning existing fat stores. The body has to break fatty acids out of fat stores using the hormone glucagon, so a fasting state increases how much stored body fat gets used for fuel.
- Fasting is claimed to trigger a cellular cleanup process. Kellyann describes it as the body clearing out old, worn cells, which she frames as a de-aging process, alongside a drop in chronic inflammation that she calls the precursor to most modern disease.
- Human growth hormone rises sharply during a 24-hour fast. Kellyann cites roughly a 1,300 percent increase in women and 2,000 percent in men, which she links to fat burning and preserving lean muscle.
- The carb flu is a normal adjustment period, not a sign the diet is failing. Around day four through seven, the body switches from burning carbohydrates to burning fat, which can cause shakiness, achy joints, or fatigue that some people mistake for the plan not working.
- Building a plate means healthy proteins, healthy fats, fibrous vegetables, and the right dense carbohydrates. She distinguishes fibrous vegetables like kale and spinach from denser energy vegetables like sweet potatoes and beets, and recommends refueling with dense carbohydrates after a workout.
- Industrial seed oils are a driver of inflammation, and she recommends swapping them out. Kellyann points to oils like canola, corn, sunflower, and safflower as often rancid by the time they reach your cart, and recommends coconut oil, grass-fed butter, avocado oil, olive oil, and macadamia nut oil instead.
- Bone broth's collagen and gelatin are the mechanism behind the diet's skin claims. She describes skin cells losing collagen like deflating bouncy balls with age, and says bone broth helps deliver collagen to the skin and gelatin that helps heal the gut, which in testing correlated with fewer visible wrinkles.
“Rancid oil means rancid body, and that spells out inflammation.”
Dr. Kellyann Petrucci
