Meat stock is a gently simmered stock made from meaty bones, joints, and connective tissue. Unlike long-cooked bone broth, it’s prepared over just a few hours, making it lower in histamine but rich in collagen proteins that support gut and hormone health.
At FUTURE WOMAN, we often recommend meat stock over bone broth when it comes to supporting women’s hormone health, particularly in perimenopause. Here’s why:
- Lower histamine – bone broth’s long simmering times can create higher histamine, which may worsen symptoms for women with high estrogen or sluggish estrogen detox.
- Gut repair for estrogen clearance – meat stock is rich in collagen proteins like glycine and proline that strengthen the gut lining. A healthy gut = better Phase 3 estrogen clearance and lower inflammation.
- Lower heavy metals – meat stock is simmered for shorter periods, reducing the leaching of metals such as lead from bones.
Ingredients
1 chicken carcass with neck and feet or 1–1.5kg meaty lamb or beef bones (with joints if possible)
2–3 litres filtered water (enough to cover the bones)
1 tbsp apple cider vinegar or lemon juice (helps release minerals)
Optional: 1–2 carrots, 1–2 celery sticks, 1 onion, 1 tbsp of chopped ginger (for extra flavour)
Optional herbs: bay leaf, parsley, thyme
Method
Place the carcass or bones in a large pot.
Cover with filtered water and add the vinegar or lemon juice. Let sit for 20–30 mins before heating.
Add vegetables and herbs if using.
Bring to a gentle simmer, skimming off any foam.
Simmer on low heat for:
Chicken: 1.5–3 hours (45-60 minutes if using a pressure cooker on HIGH)
Lamb/Beef: 3–4 hours (90 minutes if using a pressure cooker on HIGH)
Strain, cool slightly, and store in glass jars in the fridge (up to 5 days) or freezer (up to 3 months).Â
Notes
Meat stock should gel when cooled – this shows it’s rich in collagen, proline, and glycine (great for gut + estrogen detox!).
Sip warm, use as a base for soups, or cook grains/vegetables in it for extra nourishment.
