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Bone Broth Benefits: A Simple Guide to This Superfood

Bone Broth Benefits: A Simple Guide to This Superfood

Lyle Agagon
June 12, 2025

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NUTRITION 🥑

If you’ve not had bone broth, you’re missing out. It’s not just tasty soup, it’s also a nutrient-packed drink that’s been used for centuries to boost health. Made by simmering animal bones (like chicken, beef, or fish) for hours, bone broth is full of vitamins, minerals, and other good stuff your body loves.

Let’s look at why bone broth is so great and how it can help you feel better.

1. Supports Gut Health

Your gut (your stomach and intestines) plays a huge role in your overall health. Bone broth contains gelatin and collagen, which help repair the lining of your gut. If you have bloating, indigestion, or food sensitivities, drinking bone broth may help soothe your stomach and improve digestion.

2. Strengthens Joints and Bones

Bone broth is rich in glucosamine and chondroitin, natural compounds that keep your joints healthy. These nutrients help reduce joint pain and stiffness, making bone broth a great choice for people with arthritis or sore muscles. Plus, the calcium, magnesium, and phosphorus in bone broth support strong bones.

3. Boosts Immunity

Sick of catching every cold that goes around? Bone broth is packed with amino acids (like arginine and glutamine) that help your immune system fight off infections. The minerals in bone broth, like zinc and iron, also keep your immune system strong.

4. Great for Skin, Hair, and Nails

Want healthier skin and stronger hair? The collagen in bone broth helps keep your skin smooth, reduces wrinkles, and strengthens hair and nails. Many people notice fewer breakouts and faster hair growth when they drink bone broth regularly.

5. Helps with Weight Loss

Bone broth is low in calories but high in protein, which keeps you full longer. If you’re trying to lose weight, sipping on bone broth can help curb cravings and prevent overeating.

6. Promotes More Reasonable Sleep and Mood

Bone broth contains glycine, an amino acid that helps you relax and sleep better. It also supports brain health, which can improve your mood and reduce stress.

How to Use Bone Broth

You can drink bone broth plain. Just heat it up and season with a little salt and pepper. Or use it in soups, stews, and sauces. Some people even add it to smoothies for an extra nutrient boost. I know, right?

Give It a Shot

Bone broth is an easy, natural way to improve your health. Whether you want better digestion, stronger joints, glowing skin, or just an immune boost, this simple drink can help. So why not give it a shot? Better yet, take a shot.

EXERCISE 🏋️‍♂️

Bulletproof Your Shoulders: Keep Them Strong and Pain-Free

Shoulder pain is the worst. Whether you’re lifting weights, playing sports, or just reaching for something on a high shelf, weak or injured shoulders can ruin your day. The good news? You can "bulletproof" them. With the right exercises and habits, you can make them strong, flexible, and tough.

Why Shoulders Get Hurt

Your shoulders are the most mobile joints in your body. That’s great for movement, but it also makes them easy to injure. Because they have such a wide range of motion, they rely heavily on muscles and tendons for stability, and those can wear down over time.

Common shoulder problems include rotator cuff tears (often from overuse or lifting with bad form), impingement (when muscles or tendons get pinched inside the joint), and stiffness (usually from sitting too much or poor posture).

So, what’s the fix? Strengthen the muscles around your shoulders, especially the smaller stabilizing ones. You also need to keep them flexible to prevent injuries before they happen. A mix of strength work, mobility drills, and good posture habits will keep your shoulders moving smoothly

Best Exercises for Bulletproof Shoulders

1. Band Pull-Aparts

Great for posture and rotator cuff health.

Hold a resistance band straight out in front of you.
Pull it apart by squeezing your shoulder blades.
Do 3 sets of 12-15 reps.

2. Face Pulls

Strengthens rear delts and upper back.

Attach a rope to a cable machine (or use a band).
Pull the rope toward your forehead, elbows high.
Squeeze your shoulder blades at the end.
Do 3 sets of 12 reps.

3. Overhead Press (Light Weight!)

Builds strong delts without wrecking your joints.

Press dumbbells or a barbell overhead.
Keep your core tight—don’t arch your back.
Do 3 sets of 8-10 reps.

4. Dead Hangs

Stretches shoulders and improves grip.

Hang from a pull-up bar for 20-30 seconds.
Relax your shoulders—don’t shrug up.
Repeat 3-5 times.

5. External Rotations

Protects your rotator cuff.

Hold a light dumbbell or band.
Keep your elbow at your side and rotate your arm outward.
Do 3 sets of 12 reps per arm.

Bonus Tips for Healthy Shoulders

Warm up first – Never lift cold shoulders. Do arm circles or band work first.
Fix your posture – Sitting hunched over weakens your shoulders. Stand tall!
Don’t overdo it – Too much bench pressing or overhead work can hurt you. Balance push and pull exercises.
Listen to your body – If something hurts (not just burns), stop and check your form.

Bulletproof Shoulders Aren’t Built In A Day

Powerful, healthy shoulders take time to develop. But with consistency, you’ll stay strong and pain-free. Do your shoulder exercises 2-3 times a week, and you’ll get there sooner than you think. Now go lift something heavy—the right way.

BIOHACKING⚡

HRV Tracking Guide: What It Is and Why It Matters

Have you ever felt tired even after a full night’s sleep? Or noticed that some days you feel strong and energetic, while other days you struggle? It could be your Heart Rate Variability (HRV). HRV is a simple but powerful way to understand your body’s stress levels and recovery.

What Is HRV?

Heart Rate Variability (HRV) refers to the tiny changes in time between each heartbeat. You might think your heart beats at a steady pace, but it actually speeds up and slows down slightly with every breath.

A higher HRV usually means your body is relaxed and recovering well. Conversely, a lower HRV can mean you’re stressed, tired, or even getting sick.

Why You Should Track HRV

Tracking HRV helps you understand your stress levels by showing how your body reacts to busy days, tough workouts, or poor sleep. This way, you can see what really drains your energy and what doesn’t.

It also helps improve recovery by telling you when your body is ready for a challenge and when it needs rest. Instead of guessing, you’ll know the best time to push yourself or take it easy.

For athletes and active people, HRV can boost performance by guiding smarter training. Instead of overworking, you’ll learn when to go hard and when to recover, helping you get better results.

Finally, tracking HRV helps spot long-term health trends. If your HRV stays low for weeks, it could mean you need more sleep, less stress, or even a check-up with your doctor. By keeping an eye on it, you can make changes before you burn out or get sick.

How to Track HRV

You don’t need fancy equipment, just a smartwatch, chest strap, or phone app. Here’s how to get started:

1. Pick a Tracking Device

Smartwatches (Apple Watch, Garmin, Fitbit, Whoop)
Chest Straps (Polar H10, Wahoo TICKR) – More accurate for workouts
Phone Apps (Elite HRV, HRV4Training) – Use your phone’s camera to measure

2. Measure at the Right Time

For the best results, check your HRV:

First thing in the morning – Before coffee, food, or exercise.
In a calm state – Sit or lie down for 1-2 minutes before measuring.

3. Track Consistently

HRV changes daily, so check it at the same time each day for the best trends.

How to Improve Your HRV

If your HRV is low, try these tips to bring it up:

Sleep more – Aim for 7-9 hours per night, since poor sleep is one of the biggest causes of low HRV.
Reduce stress – Practices like meditation, deep breathing, or yoga can help calm your nervous system and improve your HRV over time.
Stay hydrated – Staying hydrated is another easy fix. Even mild dehydration can affect your HRV, so make sure you’re drinking enough water throughout the day.
Exercise smart – When it comes to exercise, train smart, not just hard. Overtraining can lower HRV, so balance intense workouts with lighter movement like walking or stretching.
Eat healthy – Eat a balanced diet. Too much sugar, alcohol, or processed foods can increase inflammation and stress on your body, dragging your HRV down.

Small, consistent changes in these areas can make a big difference in your recovery and overall well-being.

To Wrap Up

HRV is a window into your body’s stress and recovery. By tracking it, you can make better choices about sleep, workouts, and daily habits. Start small. Check your HRV for a week and see how it changes. Over time, you’ll learn what helps you feel your best.

CHALLENGE💪

Bulletproof Shoulder Workout Challenge

Commit to 3 shoulder-specific workouts this week. Try any or all of the following each day:

Day 1: Banded Mobility & Stability

(Focus: Activation & Injury Prevention)

Banded Shoulder Dislocates – 3x10 reps
Banded Face Pulls – 3x12 reps
Half-Kneeling Bottoms-Up Kettlebell Press – 3x8/side
Dead Hang – 3x30 sec (or accumulate 90 sec total)
Prone Y-T-W Raises – 2x10 each letter

Day 2: Strength & Control

(Focus: Rotator Cuff & Overhead Stability)

Turkish Get-Up – 3x3/side (slow, controlled)
Landmine Press – 3x8/side
External Rotation (Band/Cable) – 3x12/side
Farmer’s Carry (Overhead + Suitcase) – 1x30 sec overhead, 1x30 sec suitcase (each side)

Day 3: Endurance & Scapular Health

(Focus: Posture & Fatigue Resistance)

Wall Angels – 3x12 reps
Bear Crawl Shoulder Taps – 3x20 taps (10/side)
Battle Ropes (Waves + Circles) – 3x30 sec work/30 sec rest
Seated Band Pull-Aparts – 3x15 reps (slow squeeze)

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