Make Nutrient-Dense Bone Broth in the Instant Pot

As we approach the Fall and Winter months and flu/cold season is upon us, it is a good time to start thinking about our immune system health. One of the best ways to boost our immune system is by consuming high-quality bone broth on a daily basis. Bone broth is filled with collagen and gelatin that are both great for our gut lining, which in turn helps improve our overall gut health and immune system. Collagen and gelatin also help with strengthening hair and nail growth as well as alleviating joint pain.

My wife is a wizard at making homemade bone broth using the Instant Pot! Here is her step-by-step technique.

Make a big batch of bone broth and keep in the fridge. Heat some up either every morning or evening for a delicious and nutrient-dense addition to your routine!

How to Make Bone Broth

Step One – Purchase good quality bones for broth, such as from US Wellness Meats. We like using the patella bone, femur bone, and bone marrow bones.

Step Two – Place bones on a roasting pan and into the oven at 450° for 20 to 30 minutes.

Step Three – Remove bones from pan and place into the Instant Pot. Deglaze pan with apple cider vinegar and scrape drippings with apple cider vinegar into the Instant Pot.

Step Four – Add water, just barely covering the bones.

Step Five – Set Instant Pot to “Broth” mode for 4 hours.

Step Six – Use a mesh strainer and pour all of the bone broth liquid into a mason jar to be refrigerated.

Step Seven – Using the same bones, repeat steps four, five, and six for up to 4-5 batches.


Walk the Walk

“Walk the walk”, I said this to about three dozen medical students just last Tuesday as I was on a panel of medical professionals who were all going over case studies. The main theme of much of our “medical advice” had a lot to do with lifestyle, especially diet and exercise as treatment. The challenge that I saw was that many of the students, very similar to when I was a student, may or may not have been able to represent this proper diet and exercise example. You see, when I was in chiropractic school I had a terrible diet and I didn’t exercise. I was not living the kind of lifestyle that I would be able to recommend to my patients.

A little over a year ago, I made the conscious decision that I needed to make a change for myself. First of all, that was a huge personal decision and revelation. But shortly after that, I realized it was my duty as a health professional to help others by setting an example. All of a sudden because of my newly found active lifestyle, I can relate to so many of the athletes that come in the practice and to so many patients who didn’t have an exercise program. You see, I’ve been there, I weighed 265 pounds, I had high blood pressure, I had bad cholesterol, I had high triglycerides, I had elevated A1 C. Fortunately, because of a lot of my hard work and a lot of the help and support from other community leaders, professionals, and of course my family, I was able to “walk the walk”.

The challenge I laid out to the USC Keck Medical School students was to make sure that when you are recommending diet and exercise, you also exemplify the healthy lifestyle yourself. It’s too many times I’ve seen fat doctors who smoke cigarettes tell people to have a healthy lifestyle. Getting on an exercise program 3 to 5 times a week, making sure that your food is in support of your ultimate goal of a healthy body and mind, and that you exemplify health to those around you whether you’re a healthcare professional trying to set a good example or simply a parent. You never know who you influence around you and I hope that I influence all of you in a positive way.

Dr. Kevin Cressey

The risk factors for acute injury in a car crash

Dr. Kevin Cressey at JPL for ergonomic screenings

Dr. Kevin Cressey speaks at USC Keck School of Medicine

Pregnancy & Chiropractic – Webster’s Technique

Webster’s Technique for Pregnancy Adjustments

The International Chiropractic Pediatric Association defines Webster’s Technique as:

“The Webster technique is a specific chiropractic analysis and diversified adjustment. The goal of the adjustment is to reduce the effects of sacral subluxation/ SI joint dysfunction. In so doing neuro-biomechanical function in the pelvis is improved. “

More of their views on the technique can be found at:

How do I go about treating and managing the care of a patient through their pregnancy?

Read more

What to do when you get in a car crash!

  • CALL 911, CHP, or the local police to take a report.
  • If you have serious injuries, bleeding, severe pain, and/or difficulty breathing, call an ambulance for transport.
  • If you are able to, gather the following data: 
    • Date, time, how the crash happened, location (including street, cross street, freeway, lane(s) involved, witnesses, and take photos of scene from each safe angle). Read more

Dr. Cressey at JPL for stress management event