My uncle works for the FDA, he said several Sardines in Olive Oil brands are actually not pure Olive Oil but mixed with Canola Oil and low grade grade veg oil, so I'd suggest get the ones Sardines in Water and use your own Olive Oil at home. Why take the risk. You don't want Veg oil as its full of the bad Omega 6s and overall poor oil to put in your body.
When I had symptoms I cut off any protein from my diet and lowered the calories intake trying to avoid any virus multiplication by denying the raw materials they need This may not be the reason but I got only mild symptoms
How long did it take the virus to pass for you? The first time I had it took me about 7 days to start feeling better from onset of fever to the day the fever went away. I would say my case was mild and I had been fasting for 45 hours when the fever came. I had all my taste but I did not have much of an appetite the entire 7 days. I just 8 scrambled eggs maybe once a day. Lost 14 pounds. lol
Funny story, I love Sardines! I have ever since I was a kid. Fast forward to adulthood, I used to eat them nearly everyday in the MAIN kitchen AT WORK, that was my 5 PM snack. Of course most ppl would walk up "Eww, gross, what's that! "....and walk away (haha)..except for one very cute girl. My plan worked! I was partially out there hoping/fishing to meet someone who liked Food and was not afraid to try bold flavors. Well, we have been together now almost 10 years! Food lovers Unite!!
In Morocco we buy fresh small sardines and cook them with fresh tomatoes, bell pepper, potatoes, chilli peppers, bay leaf tree, olives, turmeric powder, ginger powder, parsley and coriander, black pepper, salt, garlic, genuine extra virgin oil, a little lemon juice. No or little water for cooking. This recipe will certainly not work perfectly for this "Sardine fasting" but would maybe be OK for a "Sardine feasting".
Fresh sardines are the best since you know exactly what you put in the recipe . Additionally, cans contain plastic liners which leaches into the food. Plastics are endocrine disruptors.
Oh! Blessings to you. I grew up in Tanger and ate something very similar every week. It was my favorite and I got my grandma to learn to make this when we later returned to Spain. We cannot buy fresh Sardines now in the USA and I miss them terribly. I make Moroccan stewed sardines with mackerel instead. I miss the simplicity of fire roasted sardines with lots of lemon! Better then all the fancy lobster to me! TY for the recipe and wonderful memories of Morroco and the kindest people.
This past winter I spent it in the Puglia region in Italy. I rented a small house in the middle of an olive field. The owner has his own olive manufacturer. While giving me a tour of his company, he explained the different levels of oil quality. The best one sold in bottles, pure 100% virgin oil comes from his best trees. The second quality comes from olives coming local farmers around the area. And to my surprise, he told me that the oil with the lowest quality is sold exclusively to the food canning industry and made mostly from the remaining olives that have fallen from the trees coming from any farmers around and not subjected to high standard of quality applied to the previous ones. So …he said, the olive oil that is in any cans is not what he would put in his mouth. Since then, I’m buying sardines in water, remove the water and add quality olive oil.
📝 My notes for when I rewatch this: 9:50 The 72 hour sardine challenge. Clocks starts with a can of sardines and ends with a can of sardines. *GUIDELINES FOR THE 72 HOUR SARDINE CHALLENGE:* *Nothing but sardines.* Apparently herring and mackerel are close enough as well! *No limit* on number of cans, eat more sardines if you are hungry. *No other foods but water, black coffee and tea.* When hungry eat sardines. Sardines can be packed in water or olive oil. You can choose to drain or not drain. You can drain and add your own oil. *Do not use sardines packed in seed oils or soya oils!* Add your own healthy oil i.e. Extra Virgin Olive Oil The sardines in tomato sauce or mustard are ok, just check the ingredients for sugar. Or *add your own zero carb condiments* to make it more pleasing to you. Smoked or kippered sardines are fine too but they do have higher sodium if that is a concern to you. You can eat them hot or cold or room temperature. In addition: *take minerals daily to prevent leg cramps* . (For me I plan to take calcium bentonite clay at bedtime.) GKI Levels of *Ketosis*
@@lucys4312 Actually it was from someone who posted the info on a website. I was a little frustrated because I just wanted the bottom line of how to do this. Lol No videos I could find had it laid out simple, easy peasy, and in a less than 10 minute video. I watched many videos and didn't get the answers I needed. Lol ...thought maybe someone is like me and just wants the basic info so they can start this. 😊 Blessings 🛐
@@luv2travel2000 Yes, the basic info😊. I couldn't find it in the video. I even tried summarizing the video with chat gpt and then asking questions about the sardine challenge. It didn't work. I'm so grateful that you found the info and shared it here for others. 😊
I just finished the sardine fast and it was a miracle! I lost 5 pounds, my morning blood glucose went from the usual 150 to 83 and my ketones went from an average of about .5 to 3.2!!! Of course I can’t thank you enough for this as I’m managing my T2 diabetes with diet intervention only (but I’ve been guilty of getting too lazy keto and now so much more motivated to stick as much as possible to the straight and narrow! Thank you, thank you, thank you, this is absolutely life-changing!
How did you manage to eat only sardines for 3 days though? I mean I like sardines and I want to do this… but I don’t think I can stomach two or three cans a day with nothing else on them 🤣
I’m a relatively healthy 55 year old woman and I’m fit, not overweight. The first time I did 72 hr water fasting was a month ago. I did it specifically to fix a few body injures I had: both shoulders, both elbows and a little of pain in my knees. My body decided to heal all my right side, shoulder, elbow and knee. So this past week I did another 72 sardines fasting to heal the other side. Oh my God! It didn’t disappoint me! I feel like brand new today! I only feel like 5% of discomfort in one of elbows but 95% of all other issues are gone! I have to do this again to treat other possible conditions that I may have and don’t know of. Thank you for the work you do.
I'm so excited. I'm pert menopause and had some server trauma happen last year and my weight skyrocketed and was stuck. I tried lots of things that use to work for me and lots of new things and nothing. I did the Sardines for 2 weeks monday to friday and I can't believe the wight is starting to come off. My energy is starting to come back. I'm amazed!!!! I stay keto over the weekend and that has been enough for me to get moving. I am so grateful for coming across this video and you. :)
@sherrybaziuk I’m 41 and peri menopausal for 3 years now. My period disappears when I eat carbs. And corrects to a perfectly aligned 27 day period anytime I’m stable on keto (3-4 weeks of being on keto). The body is sth else. Do you mind sharing your experience with weight loss ?
Thank you so much for this! I did the 3 day sardine fast, well I just water fasted on the 3rd day bc I was so sick of sardines lol. Starting 2 1/2 yrs ago, I have found so much healing with whole food keto/low carb and fasting, and other lifestyle changes. But when I had covid last summer, I recovered but had low energy. I did not feel great during the sardine fast, but the day after and beyond: my energy levels and mood are sustained at a crazy level, and all my carb cravings are gone. I am so so grateful for this tip--never would have thought of it. Blessings!
I have a fair bit of first-hand experience with extended fasts and can say with 100% certainty that if you can do OMAD, you can do a 72 hour fast, no problem. You will experience hunger pangs but they actually decrease in both frequency and intensity over the last 48 hours hours. I particularly like the 72 hour fast because you get the most "bang for your buck" with regard to fat loss. Past the 72 hour mark you really do get diminishing returns due to lowered metabolism, not to mention that your gut microbiom suffers and it's harder on it and you when you resume eating and you don't have to be quite so meticulous about it. After a 72 hour, I will drink 6-8oz of warm bone broth. That will "prime the pump" so to speak and after an hour or 90 minutes I eat something high in protein with a little fat. A half a chicken breast, smothered in sauteed onion and mushroom with a slice of provalone melted on top is easily digested. Whatever you do, don't eat a salad with a lot of roughage. You're going to have a bad time.
You might try psyllium fiber during your 72 hour fast. I had good results. No actual calories, but your beneficial gut bacteria eat it and reduce any carb cravings and also reduce hunger pangs. Good luck!
Can you confirm please what the 72 HR sardine fast is ? I understood that it meant you fasted 71 hrs and in the 72nd hour you ate as many sardines as you can but only for that 60 minutes. Then you measured your ketones. Did I understand correctly ?
This is really interesting to me. I did water only fasting starting over 10 years ago, but it took 3 days to get into deep ketosis. Now with intermittent fasting and eating the high fat OMAD , I get into it after 15 hours. Eating the sardines has been a really a great filling food and it comes with different flavors. Thank you for all your great info. I am learning a lot.
I had a work mate did fasting on salmon and sardines,but she didn’t do any fasting that’s because she needed energy to keep working and she managed to lose weight a lot without losing her muscles
It seems to me that a comparison of a sardine fast and a canned salmon fast might be worth investigating in the future. I love both of them. When I open a can of salmon I always eat the bones and skin. I remember once my mother asked me to open a can of salmon and pick it apart for some recipe. When I was done, she asked me for the bones and skin, because she wanted to eat them. I already had eaten them, lol. Even cooking fresh salmon I love the taste and texture of the skin, though it does require removal of scales.
I haven't done a real sardine fast, but started with just breakfast, did that for 3 days, then added a sardine lunch, did about 19000 steps that day, and not exhausted, will keep going, plus my lower belly is shrinking already😊
I have lost 90 lbs last year on ketovore and IF, over the holidays I put 10 back on and was stalled. I just started the last day of the 72 hour sardine fast and went from a Boz Ratio of 293,3 before my first can sardines, to a 45.7 before my last can of sardines!!! Thank you so much and thanks for Ketogenic woman to offer this challenge in her facebook group! I feel great and am down 3 lbs as a bonus 😁❤
I started my intermittent fasting on April 1st. I actually started it with a 6 day water fast followed by a 6 week intermittent fasting regimen. My weight at the beginning was 203 lbs. Now I'm at 182 lbs. The first 3 weeks I was eating a lot of veggies. The last 3 weeks I'm focused on fats and proteins. I believe I'm diabetic and have a high insuline issue as I have numbness in my feet and lower legs, have problems with my kidneys, and have major nerve issues in my ankles and elbows mainly. I refuse to go to the cult of medicine as we know they're only drug pushers for big pharma. So my journey to find healing continues......if I survive I will keep you updated.
I am just finding your channel. Your passion to help people is contagious. What great teaching! So glad there are people like you to help with this huge problem.
Just found Doc Boz and the channel after completing a 60 hour water fast, and had started to get to keto meals (plus eggs). Embracing the sardine challenge (in water) and adding olive oil. 72 hours here I come!
This video hit at the perfect time. I am wrapping up a 5day water fast and I am going to transition into Keto / Carnivore. For the last 2-3 days sardines have been on my mind constantly. I acknowledge the craving and moved on. At one point I had the idea to just eat sardines but quickly dismissed it. After I finish watching this video I may change my mind 💪 Thanks Dr!
I am learning. My A1C was 106. My doctor said I was pre-diabetic. Then my A1C was 107. My doctor said I was diabetic. He wanted to start me on medication. I said "No." I am studying how to decrease my blood sugar, and increase my health. I am still pretty inactive due to Achilles tendon surgery, but even with inactivity, I have actually lost 1.5 lbs in the last month. I am striving toward doing intermittent fasting right. (A little hard with my family's schedule. But I'ma do it anyway!) I will decrease my eating window to OMAD. I have found that eating no later than 5:00 pm makes me feel So Much Better! 😊 ❤️ I did a one day sardine fast a couple of weeks ago. I will do this 3 day fast! 🥰 My long term goal is to lose a total of 70 lbs.
I did it! 72 hour fast in the books. Actually more like 73 hours! I always liked sardines but found some new ones at Grocery Outlet. The kind in the little jar are the best! I will definitely be eating them more regularly. Down 4.5 pounds! Got unstuck!
I’ve been “stuck” at 160lbs for a while but my clothes are still getting loose so I’m okay with that. LOVE sardines so looking forward to the 72 starting this Monday!! Just found your channel this morning!! I could listen to this all day!!!!!
When I first went low carb I also stalled at around 160. I wasn't gaining, so assumed I would be there forever. Still happy because I was so much smaller and not starving. I had spent decades starving myself fat and sick on 1200, carefully weighed and measured low fat, high fibre calories a day. Small amounts every 2 hours. Every bite weighed and measured. Active job. Went to the gym. Fat and constant hunger shakes. So from my point of view being 160 pounds and not starving was great. Lasted close to a year, but I did drop over a size in that year. I figure I was gaining muscle weight at the same rate I was losing fat. Then the weight started coming off again. Been on low carb/keto depending on who you ask for 14 years now. I am also almost 66 and I do not take meds for anything. Rare at my age. I would never return to low fat hell. The three downfalls to low carb. When you are older, with a group of friends your age, all you can do is listen when they talk about who takes the most meds. Second, you will have problems picking out clothes. You will look at clothing in your size and assume too small. Then you will grab clothing to try on that falls off in the dressing room. If the woman helping in the shop hands you something you think is too small, just try it on. Odds are she is right. Third, you find out that clothing wears out. The fabric just dissolves over time. Your favorite top or pants are suddenly rags. Then you half to deal with the second problem again. And the vanity sizing makes it even harder to figure out. You could be down a size just because they changed the sizing.
@@dawnelder9046 at one point, got small enough, had to buy childrens clothes to get them to fit around, but found out they are too short and had no breast darts 😂😅 So intentionally added a few pounds to get back into women's clothing. Lol The second hand stores were a wallet saver lol 😂
The same here...that number( 160 lbs) is a magical number. But I see it as a challenge to get below it now. I am planning to beat it down this week with the sardine challenge . I hope it will work for me
I did a month long fast with only sardines and lettuce. My cholesterol was very high. Not long after, a retest showed i had zero bad cholesterol.i didn't lose much weight but i am sedentary because of my disabilities.overall a win for me.
Wow! A whole month! Did you feel any other things change? Moods? I did 8 days a month ago, and now started the second round of 8 days. I am not sure how long can one last without missing out on something important... Anyhow, very happy for you!
Dr. Boz, I haven't even watched through an entire epizode, and have to say that you are an amazing lecturer and doctor. I am a fit, clean 58,5 year old male, been on IF and relatively low carb for a year now, seen improvement and all. Have been studying the IF, low carb and longevity podcast community, and can say I know my way around (not an MD, but PhD in plant pathology, have some molecular biology knowledge). Just please continue what you are doing! You are a treasure, I would say a diamond among the many gems I have discovered in this community!
Very interesting, I am an acupuncturist and primarily vegan who fasts a lot. I am glad I opened my mind to listen to this. Thank you Doc. This will help Me with my patients.
I am writting this because I earnestly believe veganism is likley to cause metabolic disease especially if fasting as well. It lacks essential neutrients we humans can obsorb while being packed with oxalates, carcinagens lectins not to mention all the human added insectacides and herbacides. Prehaps as an ooen minded person you might find Dr. Chaffee's podcast "plants are trying to kill you" of interest. I am 68 with not a single know health marker that is not excellent. I also OMAD most of the time on a carnivour diet, eating lots of animal protien and fat with high salt. Blood pressure in 110 / 70 area, Tri/HDL ratieo 0.34 Best of luck and health to ya, in among all the profit driven properganda it is a big learning curve.
I'm one of those weird people that LOVE sardines, right out of the can with nothing to mask the flavor, like mayo or tomato sauce. Someone mentioned that once and I tried it, but it masks the flavor too much.
I like sardines packed in olive oil I hate sardines packed in cottonseed oil and other oils that don’t taste good. How do they get sardines to swim so packed together? Lol
Hi Dr. Boz, I'm 64, T2D for 15-20 yrs, with blood sugars between 150-200 w/o & with food. I have 100 lbs. to lose. I've lost 20 lbs from Nov. I've done a little IF & clean keto with green smoothies plus a fruit after dinner. I've been following a number of very knowledgeable & informative proponents of IF & keto on TH-cam over the past year. I was seriously about to do a 3 day water fast. Thanks to stumbling onto Mindy Pelz 2 weeks ago & a week later onto your sardine challenged! I know l would have struggled & ultimately failed at the water fast! The teacher appears when the student is ready😇 I'm at the end of my 2nd night of🐠🐟 Luckily l loved smoked sardines in oil when a child, eventhough it was a sandwich, no bread is no biggie. Might you venture to guess roughly how many rounds of 72 hr sardines l may need to become fat adapted. I realize you don't have any of my numbers. Does autophagy occur with sardines? Thank you for being the Only one touting sardines!😇
Ketogenic woman on TH-cam has information on the sardines, and she did the 72 hours with her Facebook group. The group also a few members currently doing the sardines. 😊
I was wondering about autophagy too...King Oscar sardines come from Norwegian waters (cleanest & has the highest Omega 3)...maybe adding some cod liver oil from Norwegian source to the mix? I doubt vitamin A overdose if only taken 72 hours. I did notice many are reporting less pain, which may indicate autophagy.
OMG! This sardine fast worked! And I had a couple of cheats like coffee with a splash of half / half and 10 oz of bone broth. Sorry Dr Boz 😩 Days 1-3, glucose = 93, then 92 and finally 75. Ketones were 1st day 0.6, then 0.9 and finally 1.20! That made the Boz Ratio = 155 to 102 to finally 62! Boo ya! In just 3 days? You betcha. Ate 2 - 3 cans sardines daily and wasn’t hungry until morning. Thank you Dr. Boz. You’re really on to something awesome here. I will definitely be doing this for another 8 weeks.
Just an FYI: You’re better off with heavy whipping cream in your coffee. It has zero carbs (all fat). Doesn’t affect glucose/insulin unlike half and half. Plus it takes very little HWC to make a good cup of coffee.
Depends on the brand. The brand I use, the sardines are packed in olive oil, real olive oil and 3rd party tested to insure that it is 100% olive oil and not cut with dangerous seed oils.
@@carolmaplesden916 Season Brand sardines. I find them at Costco, but other healthier oriented supermarkets sell it as well. If you are looking for it at a big chain like Kroger, you may not find it and and they may carry it at Walmart. Those are two stores that I do not shop.
@@kennixox262 I buy Season brand sometimes, also, Ken, and love how "meaty" they are. Some brands seem more watery, with less actual fish. However, what I don't like about the Season brand is that they are skinless and boneless. I'm currently eating a carnivore diet and "nose to tail" as much as reasonably possible. And the skin and bones of fish are highly beneficial.
This is amazing Doc, I did prolong fasting for 8 days, and 7 days only watter and I felt OK on this, less energy but still OK, I managed to lower my blood presion from 165-105, with treatment, now I do have 120 - 70 !!! But now, at the 3rd day of sardines challenge, my ketones are so high 4.5, I must mention that I started from 0.8 in the first day of this challenge. Its a huge advance for fat burning, I can even feeling my body how is healing. I am a man at 50 y old, 181 cm, and I started the prolong fasting at 120 gk, and I presum that I was insulin resistent at the time, for long time in my life, I drinked only sodas even in the nights, I was snacking also in the night with lots of carbs. I lost 18 kg in my prev pro long fasts and I am realy amaze how my budy entered now in ketosis with your challenge, I just lost about 2 kg in 3 days right now, just eating OMAD and just 3 cans of sardines and water. My goal is to reach again 90 kg and stay there as much as I can, maybe for rest of my life, its feel likeI am alive again !!! If you can Doc, tell me what should we do after those 3 days of challenge, its ok to enter in 48 fasting with watter ? Should we continuing to eat OMAD and |Keto Diet ? or what do you recomand ? Its ok for us if we take this 3 days challenge every week or how offten should we take this in the future ? Thank you in advance for your time to answer Big hug from Germany !!!!!
Oh man I love sardines. I am 59 years old and I’ve been eating sardines since I was a little girl. And I really love the sardines in olive oil. Yum Yum. Prior to watch and there’s there’s been many mornings that I’ve had two eggs fried with my can of sardines
@@stevenhull5025 Yes. In a frying pan add some of the sardine oil and the sardines. Beat a couple eggs, season as you like and add to the pan with sardines. Stir till eggs are done. Even better, before adding the sardines add a chopped onion to the sardine oil. Fry till onions are to your liking then add the sardines, heat them up then add eggs.
Hello, from NC. I've been binge watching your video's Dr. Boz but this is my first live. I just signed up for your consistently keto program today. I can't wait to come to your live when I visit my brother in Clearwater.
Dr. Boz I’m so glad I found a doctor that actually eat sardines like I do. Wow!! I don’t have a gallbladder. I’ve been taking bile salts from another TH-camr whom I’ve heard horrible stuff about so I want to start figuring out. If I need to do something about not having a gallbladder. When I don’t take the bile salts, I don’t go to the bathroom which is a lot of information for everyone. Sorry! I’m a 57-year-old woman.
I dont have a gallbladder either. I take digestive enzymes, sometimes with glutamic acid in then or sometimes a brand with bile. I feel so much better from the enzymes. Maybe take more water generally or skip the salts if they're bunging you up.
It took me 6 days of Sardine Fasting until I felt I was in ketosis. [my keto-Stix have not arrived yet] The good thing is it was easy. I like sardines and was not hungry from the first can. I used those canned in water so I could add the fat of my choice. I poured the liquid into a small frying pan, and reduced the liquid, then added butter or avocado oil. I added the sardines, turned off the stove, and put on the lid to warm up the sardines. This gives you a yummy sauce to dip your sardines in.
I did a 21 day water fast a few months ago and could’ve gone another week or more but I was getting bored and eager to lift weights again and be normal. The first 7 days were difficult but after that I totally adjusted and didn’t miss eating at all. Refeeding was tricky and I think I messed up a bit but it’s all about rebuilding your gut biome slowly and carefully.
@@christinachoe - they recommend a refeed term of 7-10 days for a 21 day fast and I think I was back to normal within 3-4 days (too early I think). I started off well with homemade bone broth but quickly transitioned to ribeyes and complex veggies (such as broccoli). My stomach was still building its new bacterial biome so I was gurgling and burping a lot. 🫢
I started Carnivore Dec. 25, 2022. 2-3 month BBBE 4 month ketovore 5 month May 2023 I’m doing a month of Sardines salt and butter. I’m truly so done with being sick, bedridden, and in pain. Thanks for this video. I chose Sardines over the Lion diet.
@@ShoeBoyReview I was able to do 15 days water/salt fast or Sardines. It went well. Next, I’ve done 23 hours then 1 hour eating carnivore or Keto. In June I may eat on Sunday’s, Tuesday’s, Thursday’s & Saturday’s. So, it would be 48 hour fasts during the week and eating 1-2 meals with my hubby on weekend days. Since I’m hungry earlier in the day. I’m feeling good. I’m back to work. So that’s a plus. I’ve been unhealthy since 2016.
@@ShoeBoyReview I did half a month. Then decided to do 8-10 weeks with minimum 72 hour fasting. My IR seems to be reducing. I have actually released 10 lbs. from 180 to 170. Still focused on healing. Scheduled my 6 mo. Labs for August 1. I’m plugging along.
This is why I am carnivore. One can of sardines in water every day mixed in with fatty ruminant meat. Cod liver is also my go-to. It is so yummy and incredibly nutritious!
OMG...I just gag on it. I know it's so good for me but the smell and the taste I cough it right up. I'm freezing some now and see if I can swallow it before I taste it... Are you concerned about Vitamin A toxicity eating so much?
@@eckankar7756 bummer! Yeah maybe frozen will help. I did the same with raw liver in the beginning. Now it doesn't bother me thawed. No worries of vitamin A toxicity when sardines only have 4% per 1 can serving. (per my source) The high B12 content (among other beneficial vitamins & minerals)gives me so much energy and such a good feeling.
Y'all are makin' me so sad! And also so hungry, my mouth is literally watering, lol! I enjoy sardines but freaking LOVE cod liver!! That stuff is the bomb, IMHO, altho' I could only eat half a can a day bc it's so fatty and I eat all the oil too! But I'd just freeze the other half of the can and eat it later in the week. Sadly, however, SO sadly, the last time I had cod liver, I had the worst histamine reaction yet, that lasted for days and days!! And now it's the same when I have sardines 😥 I'm working on healing that, tho'. My next experiment will be taking daily bovine colostrum, to see if that helps. It was recommended to me by a commenter here on TH-cam!🤞
@@harvdog5669 Raw steak is probably fine and even tasty. My dad used to eat Steak Tartare all the time, but I still can't do it. Thank goodness I don't have to. Medium rare is my sweet spot. I do like raw tuna and yellowtail in sushi, tho'. Go figure, lol.
The Natural un-hydrogenated peanut butter that is sticky where the oil can separate is what I use to create the perfect snack. It's sardines packed in water with the water drained off coated with that natural peanut butter. It has zero carbs, tons of Omega-3, and lots of protein and Vitamin D.
I had confirmed covid on 10/11/2022. A couple days later I lost 100% of my taste and smell. A few weeks later I gained back about 10% of my taste and smell. I started the sardine fast 4 days ago on Wednesday and still had not regained my other 90% of my sense of taste or smell. I heard sardines were smelly so I did not mind that my nose did not work. After the first day my Keto-Mojo GKI was 1.6, after the second it was 1.5, and after the third it was 1.0. I was in ketosis. I am 63. I had eaten 4 cans of sardines the first day, 4 cans the second, and 3 cans the third. I lost 6lbs. Before the fast, I think I was eating pretty nutritious, healthy, and minimize my carbs. I would typically eat 4 over easy eggs and 1/2 cup of some type of berries (blu, rasp, black, or straw). Lunch was 1/2 cup omega 3 mixed nuts and 1/2 cup berries. Dinner was 4 oz of salmon or shrimp and a cup of steamed vegetables like broccoli, cauliflower or carrots. I ate like this for many months and had lost some weight. Today I served myself a platefull of the following: dark turkey meat with turkey juice, raw cauliflower and broccoli and carrots with dill dip, a small helping of green beans, and a tablespoon of a pineapple whipped cream salad. I could not believe what had now happen...as I took my first bite, my sense of taste and smell were back! The turkey tasted great and I could not believe how flavorful the pineapple whipped cream salad tasted...it was very flavorful! Somehow the sardine fast shocked my sense of taste and smell back into working order. I think it might be tough doing the sardine fast in the future now that my nose is working again. I am going to continue staying in ketosis and see what other health benefits I will receive.
Awesome! I am learning stuff I never knew after 3 years of keto/carnivore with little success in weightloss. I am truly excited to try this again. Ordered your book and workbook. Thank you!
You’re such a talented and very honest doctor. Love your videos. Practical and simple yet very informative. Keep informing us pls. Thank you, be safe and God bless
I did a 25 day black coffee water salt fast zero hunger was amazing ! I have been keto for past 10 years helathy but still IR and overweight......I have a cortisol issue anyhow my blood sugar has always been good 4 to 5.5 by day 7 of fast blood sugar 3 and ketones were above 10 as meter couldn't read it that high next day ketones were back to around 8 I lost a big hunk of my gut and inflammation came way down...then started back keto and in a few days ketones were back low at .5 even eating very little carbs ( from fermented cabbage ) now doign sardine fast 3 days and see love this info
I’m on day 3 of a fast.. to sure how long I will go, but after I break I might try this since I love sardines. I like to put them in a bowl with four or five poached eggs and mix it up.
Love love love this and I’ve signed up to the course! I’ve got some real weight loss and longevity goals. I’m need to lose 30lbs in 3 months and maintain the loss for a decade as I have a very expensive costume I will wear for the entire decade! I now feel I can make my goal!! Thank you thank you thank you!!
Thank you, this is the right time to think it over and start with sardines. Also waterfast work for me in the meanwhile. But getting sardines in my mouth before the next waterfast could do me a favour.
DANGER; WARNING; Please read the label, some sardines are packed in SOYBEAN OIL, some in olive oil (questionable quality), When I was younger (50 years ago), sardines, tuna, and other similar foods were packed in sild oil, which is fine. I guess we'll never see that again. Thanks for the video.
@@pettermctfresh sardines seem not to exist and frozen ones are stupid expensive when you can find them. Canned sardines in water is around $5-6/lb which puts it on par with beef.
@ Thomas Yes. It's good to warn people! My 3 favourite types of "Brunswick" sardines don't have added oil. When I do the Sardine Challenge I'll be adding my own EVOO.
I’m on my second sardine fast . Easier because I know what to expect , BUT … I want to gag when I eat them . I’ve crisped them up in air fryer , bought different brands , etc…. But I will get through , I do 4 days also , day 3 gets me to ketosis and day 4 I rock the numbers . I went all out on Easter , candy , buffet 😢.. gained 5 pounds in one day . I’m menopausal and my body is holding onto my fat for dear life and does not want to let go . I’m flying to Texas and stopping by orthopedic office to get one last knee injection before I give myself the gift of a new knee . I so desperately want to lose these last 30 pesky pounds and I only seem to really lose when I can get active and my knee is swollen twice it’s size , and I know the shot only relieves symptoms but probably making it worse when I get to running again . At the end of the day I’m grateful for my young mind and have accepted my aging body … but I’m gonna fight the good fight to keep it going !!
Just found your channel, love what I’ve watched so far. I’m starting the seven day water, fast, and then I’m gonna do carnivore for 30 days, then keto genic for 30 try to fix my gallbladder.
This is actually a good point to keep at the ready when family starts complaining that "you'll lose muscle if you fast, it's not healthy" . A good reply "you only lose muscle when your fat is locked"! Love it!!
Love your passion for teaching. I've been on keto + IF over the last 10 mos and lost about 85 lbs. Plus, my A1C is back to Normal ! Back and leg pain gone ! Btw, you don't look ill, hope you feel better Soon ! Maybe it was a bad batch of sardines ( which I've Yet to consume 🙈) Thank You So Much Doc !!! 👍👍👍
I just fasted for 4 days. I'm going to eat this weekend and then fast for 5 days. It's much easier if you eat carnivore for at least a couple of days to get your body fat-adapted before you start.
I smoked fresh Sardines and put them in extra virgin Olive oil. Delicious. 3.99 lb here in Canada. Was smoking them while snowing. Was fun.. Thanks Dr Boz. Just took the 72 hours sardine challenge. But this morning my ketones were around 10 mmol. Have been doing intermittent fasting. But recently I add a lot more fat and meat to my diet and noticed the jump in ketones. In just 2 days. Doing this sardine fast to get more weight off. Lost 26lbs, but was stuck.
It's crazy I have been watching a ton of your videos about the sardine fast and others who have done your fast and they are all talking about how to cope with the taste, or how awful they taste, and putting forth the idea that sardines were so terrible tasting you just gotta choke them down. So I decided to try this fast and sat down to eat this can of what I was expecting was horrid tasting stuff. I put some pepper on them and a few drops of Tabasco and worked up my courage to put that first sardine in my mouth, and I did, and started to chew and.... Oh..... My..... Word..... They are really delicious ☺️ they have a delightful flavor and that little bit of Tabasco just added the right amount of spice to them. So glad I didn't let all the talk of how awful they were scare me away from trying them. I now don't feel like this fasting will be as much torture as I was expecting 😃
@@cobbleup Ahhhh, yes. I like those too. They are really packed tight with fish, while in some brands, there is almost as much liquid, lol. But I wish they had left in the skin and bones, bc those are very beneficial too, and I'm a carnivore, so I need to eat "nose to tail" whenever possible, lol. But I still eat the Season brand about half the time bc flavor-wise, it really IS delicious!😋 Anyway, thanks for responding, Delbert! And bon appetit! 😂
@@cherylh4688 … I agree ! The skin and bones add so much more flavor … I have the same complaint regarding their organic chicken in the meat section … their thighs are skinless ! … you have to buy the whole chicken to get all the goodness …
Thank you Dr.Boz. I'm listening and taking notes. You are filling in the holes of my knowledge. I did sabatage myself by not recognizing that sardines in mustard and hot sauce have a couple carbs. Even aftet a week sardines are still delicious to me. Question, can a can of Mackerel also be used? Thank yoi for explaining everything thing. I was part of a Carnivore group and had results until i didn't. Now i know from you I healed a little and things changed. I think I was on the precipice on my way down to greater IR until I took note and came across you (when the student is ready, the Instructor will appear (?)). Wow, what a dif a little knowledge makes. On day 12 of my water fast I felt I was in the area of diminishing returns and had just learned from you about the Sardine fast (can Mackerel be used?). Thank you.
I'm new to keto/carnivore... down 50lbs in 3.5mos and a fan of Dr. Berry and his wife Neisha. I just came across your channel, and I very much appreciate the channel, content, and info! Especially the data! Is there a preferred brand(s) of sardines?
Actually, that’s not quite accurate. I have been buying sardines at Costco for the past few years, buying both the Season’s brand (which is skinless and boneless) and Wild Planet (which contains skin and bones). I have been eating one can of sardines every day for the past few years. Turns out, the Wild Planet sardines are very high in arsenic, enough so that my naturopath recently told me to stop eating them, following blood test results showing high levels of arsenic in my blood.@@DoctorBoz
@@DigitalProGolf have you checked if these sardines were wild caught or farmed? The salmon that are sold as Atlantic salmon in Europe are farmed in Scandinavia (Norway, faroe islands) in cages in the Atlantic ocean. They swim in their own feces, get hormones, and toxic feed. There is a video on TH-cam on that. Can't remember which channel, but it was an investigative documentary, where they even questioned the responsible minister who was heavily involved.
I want to marry Dr Boz and I'm a hetro female almost old enough to be her mother, but I'm in LOVE!! In all seriousness- thank you for teaching the world about nutrition and weight loss! Even sick you look fabulous!!! ❤
Great video! Thank you, Dr. Boz! This is the first video I've seen from you and just subscribed. I just had a can of sardines while my beef back ribs are baking. 😊 You're right. They are very satiating.
FYI, best sardines, mackerel, yellowfin tuna I have found is by brand Wild Planet. I get them in water with sea salt and put my fresh quality olive oil drizzled over them. Also Realsalt their Seasoning salt and some mustard. Make great meals. I mix the wildcaught mackerel and sardines together then my "additives". Also not to advertise but Thrive Market is where I get them often at sake prices. Wishing good consistant success to all! Sebastian, Florida.
Hi Dr Boz! I have a can of sardines in my pantry that have been there since I heard you talk about this a year ago, I'm working up my nerve. After hearing last night's live I'm going to eat those suckers! Could you please PLEASE do a live on recommendations for night workers. I was happy to hear the question from the other person who works nights about when is the best time to eat. Would love to know hen is the best time to test BS and ketones as well as meal timing. Thank you so much for all you do and I hope you're feeling better today.
I felt just like you report years ago--now I love them. Add a dash of salt and pepper and just eat 'em without staring first and making faces. The powerful smell is initially off-putting but the taste is not nearly as strong. They're wonderfully satiating and have helped me dodge horrible cheats several times.
My suggestion. If you like tuna, eat canned tuna daily. Eat tuna in oil; not water - the consistency is more like the sardines. Make sure to smell the tuna. Get used to it. 80% of taste is actually smell. Do that for a week or so. The worst part of sardines is how they look - have someone else cut them up, so they look more like bigger chunks of tuna. If someone else is not available, do it as fast as you can and avoid looking into the tin. Had always heard so many negative things about sardines, only to find it’s no big deal. Think everyone repeats what they heard. Finally, it may be worth putting them on something. They taste good on a Ritz cracker. Yeah, I know, it goes against the teachings here. But it may help you get to the point that you can eat them plain. And you may know of a better alternative to a Ritz cracker.
I don’t have access to my sardines in rehab for a broken hip and anterior replacement . I was too healthy for one rehab place been doing Carnivore for about 6 years almost 81 yrs outside. One of my reports was about my kidneys they said they never saw such great kidney numbers on anyone my age. Thanks start listening to you on Lee Stranahan’s radio Show. I am getting all the way back I am sure walking on Walker normal gait go to RR by myself went outside yesterday. Long walks around corridors here doing all exercises. Feeling younger than half age . Strange no pain only positional…..Just lifted leg from floor to bed no pain at all
Dr., I sometimes do extended fasts (when I finally muster up the self-discipline) about every other month, usually from 7 - 10 days, sometimes higher like 14, 17, 21 and even a 35 day last Sept-Oct- I have seen Keytones as high as 7.3. It usually takes 7 to 10 days to see my Glucose into the mid 80's. I still need to lose about 65 lbs. I am in my 60's, obviously, diabetes, chronic inflammation, IR and metabolic syndrome are issues so I fast for all those reasons. I usually try and stay carnivore when I do my intermittent fasting to help me keep the carb cravings away. Once I eat carbs of any kind, I seem to just start eating anything. Filling up on beef and eggs helps keep those cravings stay away. But even on meat, I still get very hardcore cravings to just eat everything. How do you kick an addiction like this?
I've had this issue. Did a 5 day water fast and wasn't even in ketosis until day 4. I have lost 60 pounds doing OMAD and carbs less than 10g /day. very much insulin resistant. I'm going to try the sardines.
I guess I’m kind of unusual I’ve eaten a tin of sardines for lunch most days for years and I love the smell of sardines! I do what someone suggested I get sardines in water and I add my own olive oil. Olive oil tastes best and it’s much less money to add it then to buy sardines with it. I’ve never heard of a sardine fast but it makes sense!
Correct. You can essentially overeat fat and have ketones galore but because you ate more energy than you required, you can actually gain weight. Insulin is always circulating in the body for various processes, it's just the amount that differs. Fat can make you fat when your hormones are out of whack or you simply ignore your satiety signals. If you are getting the body's required energy from your dietary intake your body will not access it's stores. You are still ketogenic but not loosing weight. This is why fasting or PSMF works for weight loss when you are in ketosis. You are forcing the body to access the fat stores for it's energy requirements.
![Dr. Boz [Annette Bosworth, MD]](http://yt3.ggpht.com/wmxkT94LN1N2ujFLA7_YMlEgwZG_rqBnqbjh6BAjMU4gOD-oNLizrcDRL-9WuOoWlzs0_dMyfQ=s48-c-k-c0x00ffffff-no-rj)
My uncle works for the FDA, he said several Sardines in Olive Oil brands are actually not pure Olive Oil but mixed with Canola Oil and low grade grade veg oil, so I'd suggest get the ones Sardines in Water and use your own Olive Oil at home. Why take the risk. You don't want Veg oil as its full of the bad Omega 6s and overall poor oil to put in your body.
Great advice
The sardines I get at Costco are wild caught and in 100% olive oil
Good to know, thanks. 👍
I agree. Sardines in Brine are the only tins I buy. I also love pilchards which are essentially sardines but older
That's what I do....I'm an olive oil snob😁
When I came down with Covid last summer (unvaxxed) I immediately stopped eating. Fasted for 5 days and my immune system DESTROYED that virus.
When I had symptoms I cut off any protein from my diet and lowered the calories intake trying to avoid any virus multiplication by denying the raw materials they need
This may not be the reason but I got only mild symptoms
Well done
Outstanding 👏👏
I am now into my 4th day water fast. Only 3 to go 😂
How long did it take the virus to pass for you? The first time I had it took me about 7 days to start feeling better from onset of fever to the day the fever went away. I would say my case was mild and I had been fasting for 45 hours when the fever came. I had all my taste but I did not have much of an appetite the entire 7 days. I just 8 scrambled eggs maybe once a day. Lost 14 pounds. lol
Funny story, I love Sardines! I have ever since I was a kid. Fast forward to adulthood, I used to eat them nearly everyday in the MAIN kitchen AT WORK, that was my 5 PM snack. Of course most ppl would walk up "Eww, gross, what's that! "....and walk away (haha)..except for one very cute girl. My plan worked! I was partially out there hoping/fishing to meet someone who liked Food and was not afraid to try bold flavors. Well, we have been together now almost 10 years! Food lovers Unite!!
Same here. But to appease my workmates, I used to go outside and sit on the curb and eat my stinky fish!
@@sagency Haha, Nice! You were far more advanced than me...XD Although, it worked out ok on this end! Enjoy your canned delights friend...:D
😂
I love this!
The best story. Food flavor compatability is highly underrated.
In Morocco we buy fresh small sardines and cook them with fresh tomatoes, bell pepper, potatoes, chilli peppers, bay leaf tree, olives, turmeric powder, ginger powder, parsley and coriander, black pepper, salt, garlic, genuine extra virgin oil, a little lemon juice. No or little water for cooking. This recipe will certainly not work perfectly for this "Sardine fasting" but would maybe be OK for a "Sardine feasting".
yum…. delicious.
Thanks for the recipe! I can taste it now. yum!
Fresh sardines are the best since you know exactly what you put in the recipe . Additionally, cans contain plastic liners which leaches into the food. Plastics are endocrine disruptors.
It sounds delicious 😋
Oh! Blessings to you. I grew up in Tanger and ate something very similar every week. It was my favorite and I got my grandma to learn to make this when we later returned to Spain. We cannot buy fresh Sardines now in the USA and I miss them terribly. I make Moroccan stewed sardines with mackerel instead.
I miss the simplicity of fire roasted sardines with lots of lemon! Better then all the fancy lobster to me!
TY for the recipe and wonderful memories of Morroco and the kindest people.
This past winter I spent it in the Puglia region in Italy. I rented a small house in the middle of an olive field. The owner has his own olive manufacturer. While giving me a tour of his company, he explained the different levels of oil quality. The best one sold in bottles, pure 100% virgin oil comes from his best trees. The second quality comes from olives coming local farmers around the area. And to my surprise, he told me that the oil with the lowest quality is sold exclusively to the food canning industry and made mostly from the remaining olives that have fallen from the trees coming from any farmers around and not subjected to high standard of quality applied to the previous ones. So …he said, the olive oil that is in any cans is not what he would put in his mouth.
Since then, I’m buying sardines in water, remove the water and add quality olive oil.
Don’t listen to that crazy old Italian. Cmon now
📝 My notes for when I rewatch this:
9:50 The 72 hour sardine challenge. Clocks starts with a can of sardines and ends with a can of sardines.
*GUIDELINES FOR THE 72 HOUR SARDINE CHALLENGE:*
*Nothing but sardines.* Apparently herring and mackerel are close enough as well!
*No limit* on number of cans, eat more sardines if you are hungry.
*No other foods but water, black coffee and tea.*
When hungry eat sardines.
Sardines can be packed in water or olive oil. You can choose to drain or not drain. You can drain and add your own oil.
*Do not use sardines packed in seed oils or soya oils!* Add your own healthy oil i.e. Extra Virgin Olive Oil
The sardines in tomato sauce or mustard are ok, just check the ingredients for sugar. Or *add your own zero carb condiments* to make it more pleasing to you.
Smoked or kippered sardines are fine too but they do have higher sodium if that is a concern to you.
You can eat them hot or cold or room temperature.
In addition: *take minerals daily to prevent leg cramps* . (For me I plan to take calcium bentonite clay at bedtime.)
GKI Levels of *Ketosis*
Thank you. I was scrolling through the comments for this information.
@@lucys4312 Actually it was from someone who posted the info on a website. I was a little frustrated because I just wanted the bottom line of how to do this. Lol
No videos I could find had it laid out simple, easy peasy, and in a less than 10 minute video. I watched many videos and didn't get the answers I needed. Lol
...thought maybe someone is like me and just wants the basic info so they can start this. 😊
Blessings 🛐
@@lucys4312 You're welcome. 😊
Herring and mackerel I ❤️ LOVE!
Sardines I choke down. Thanks for your notes😊
@@luv2travel2000 Yes, the basic info😊. I couldn't find it in the video. I even tried summarizing the video with chat gpt and then asking questions about the sardine challenge. It didn't work. I'm so grateful that you found the info and shared it here for others. 😊
I just finished the sardine fast and it was a miracle! I lost 5 pounds, my morning blood glucose went from the usual 150 to 83 and my ketones went from an average of about .5 to 3.2!!! Of course I can’t thank you enough for this as I’m managing my T2 diabetes with diet intervention only (but I’ve been guilty of getting too lazy keto and now so much more motivated to stick as much as possible to the straight and narrow! Thank you, thank you, thank you, this is absolutely life-changing!
wow that is awesome!! u did 3 days?
@@ahmedhasan5142 yes, the whole 72 hours with no hunger and no bad side effects…truly miraculous!
@@cynthiamaturo3463 that's awesome!! way to go!!
the video is too long and would like you to explain sardine fast. do you only sardine, or with water. please explain.
How did you manage to eat only sardines for 3 days though? I mean I like sardines and I want to do this… but I don’t think I can stomach two or three cans a day with nothing else on them 🤣
I’m a relatively healthy 55 year old woman and I’m fit, not overweight.
The first time I did 72 hr water fasting was a month ago. I did it specifically to fix a few body injures I had:
both shoulders, both elbows and a little of pain in my knees. My body decided to heal all my right side, shoulder, elbow and knee. So this past week I did another 72 sardines fasting to heal the other side. Oh my God! It didn’t disappoint me! I feel like brand new today! I only feel like 5% of discomfort in one of elbows but 95% of all other issues are gone! I have to do this again to treat other possible conditions that I may have and don’t know of. Thank you for the work you do.
How do i do the sardine fasting?
🎉
How do I do the 72 hours sardines challenge?
Pure coconut oil is good for inflammation.
How do I do the sardine fasting diet?
I'm so excited. I'm pert menopause and had some server trauma happen last year and my weight skyrocketed and was stuck. I tried lots of things that use to work for me and lots of new things and nothing. I did the Sardines for 2 weeks monday to friday and I can't believe the wight is starting to come off. My energy is starting to come back. I'm amazed!!!! I stay keto over the weekend and that has been enough for me to get moving. I am so grateful for coming across this video and you. :)
😮 you mean you only ate sardines during 2 weeks, from monday to friday? So you did it During 5 days each week??
@sherrybaziuk I’m 41 and peri menopausal for 3 years now. My period disappears when I eat carbs. And corrects to a perfectly aligned 27 day period anytime I’m stable on keto (3-4 weeks of being on keto). The body is sth else.
Do you mind sharing your experience with weight loss ?
Thank you so much for this! I did the 3 day sardine fast, well I just water fasted on the 3rd day bc I was so sick of sardines lol. Starting 2 1/2 yrs ago, I have found so much healing with whole food keto/low carb and fasting, and other lifestyle changes. But when I had covid last summer, I recovered but had low energy. I did not feel great during the sardine fast, but the day after and beyond: my energy levels and mood are sustained at a crazy level, and all my carb cravings are gone. I am so so grateful for this tip--never would have thought of it. Blessings!
I love sardines but I'd be sick of it too!! Lol
@ Lori More energy after doing the 72 hr sardine challenge? Sign me up!
I like balancing it out with Mackerel.
I have a fair bit of first-hand experience with extended fasts and can say with 100% certainty that if you can do OMAD, you can do a 72 hour fast, no problem. You will experience hunger pangs but they actually decrease in both frequency and intensity over the last 48 hours hours.
I particularly like the 72 hour fast because you get the most "bang for your buck" with regard to fat loss. Past the 72 hour mark you really do get diminishing returns due to lowered metabolism, not to mention that your gut microbiom suffers and it's harder on it and you when you resume eating and you don't have to be quite so meticulous about it.
After a 72 hour, I will drink 6-8oz of warm bone broth. That will "prime the pump" so to speak and after an hour or 90 minutes I eat something high in protein with a little fat. A half a chicken breast, smothered in sauteed onion and mushroom with a slice of provalone melted on top is easily digested.
Whatever you do, don't eat a salad with a lot of roughage. You're going to have a bad time.
Diminished return???
You might try psyllium fiber during your 72 hour fast. I had good results. No actual calories, but your beneficial gut bacteria eat it and reduce any carb cravings and also reduce hunger pangs. Good luck!
Can you confirm please what the 72 HR sardine fast is ?
I understood that it meant you fasted 71 hrs and in the 72nd hour you ate as many sardines as you can but only for that 60 minutes.
Then you measured your ketones.
Did I understand correctly ?
@@zerotoleranceforsataniceli4794 no. She is using the term like water fast as sardine fast. Instead of water only, it is sardines only.
@@lilymcnabb6621
Yes I understood that.
But the fast Dr Boz was pushing was no food for 71 hrs then eating only sardines for 1 hour after that.
This is really interesting to me. I did water only fasting starting over 10 years ago, but it took 3 days to get into deep ketosis. Now with intermittent fasting and eating the high fat OMAD , I get into it after 15 hours. Eating the sardines has been a really a great filling food and it comes with different flavors. Thank you for all your great info. I am learning a lot.
What did you eat for the high fat OMAD ?
maybe its just me, but i LOVE sardines! wild planet in water, no oil, with redmonds salt... i call it "dessert"
I had a work mate did fasting on salmon and sardines,but she didn’t do any fasting that’s because she needed energy to keep working and she managed to lose weight a lot without losing her muscles
It seems to me that a comparison of a sardine fast and a canned salmon fast might be worth investigating in the future. I love both of them. When I open a can of salmon I always eat the bones and skin. I remember once my mother asked me to open a can of salmon and pick it apart for some recipe. When I was done, she asked me for the bones and skin, because she wanted to eat them. I already had eaten them, lol. Even cooking fresh salmon I love the taste and texture of the skin, though it does require removal of scales.
I haven't done a real sardine fast, but started with just breakfast, did that for 3 days, then added a sardine lunch, did about 19000 steps that day, and not exhausted, will keep going, plus my lower belly is shrinking already😊
I have lost 90 lbs last year on ketovore and IF, over the holidays I put 10 back on and was stalled. I just started the last day of the 72 hour sardine fast and went from a Boz Ratio of 293,3 before my first can sardines, to a 45.7 before my last can of sardines!!! Thank you so much and thanks for Ketogenic woman to offer this challenge in her facebook group! I feel great and am down 3 lbs as a bonus 😁❤
Excellent perseverance!🏆
What is a Boz ratio?
Please help me step by step about this 72 hours sardines challenge? Thanks
Did you get loose skin with your weight loss?
How old ate you Yvonne? Did your skin shrink up nice?
I started my intermittent fasting on April 1st. I actually started it with a 6 day water fast followed by a 6 week intermittent fasting regimen. My weight at the beginning was 203 lbs. Now I'm at 182 lbs. The first 3 weeks I was eating a lot of veggies. The last 3 weeks I'm focused on fats and proteins. I believe I'm diabetic and have a high insuline issue as I have numbness in my feet and lower legs, have problems with my kidneys, and have major nerve issues in my ankles and elbows mainly. I refuse to go to the cult of medicine as we know they're only drug pushers for big pharma.
So my journey to find healing continues......if I survive I will keep you updated.
I am just finding your channel. Your passion to help people is contagious. What great teaching! So glad there are people like you to help with this huge problem.
Just found Doc Boz and the channel after completing a 60 hour water fast, and had started to get to keto meals (plus eggs). Embracing the sardine challenge (in water) and adding olive oil. 72 hours here I come!
My favorite sardines recipe is to add avocado, a little Braggs vinegar, real salt. Delicious!
Yeah...this won't help you eat a plain can of sardines tho. The whole point is that you can't eat ANYTHING but the can o' sardines.
sardines splattered with black pepper and Worcester sauce - lovely
Going overboard. Dang.
Can we use hot sauce?
This video hit at the perfect time. I am wrapping up a 5day water fast and I am going to transition into Keto / Carnivore. For the last 2-3 days sardines have been on my mind constantly. I acknowledge the craving and moved on. At one point I had the idea to just eat sardines but quickly dismissed it. After I finish watching this video I may change my mind 💪 Thanks Dr!
start slowly with soft foods...
The body knows. Amazing what happens when we listen to it.
I am learning. My A1C was 106. My doctor said I was pre-diabetic. Then my A1C was 107. My doctor said I was diabetic. He wanted to start me on medication. I said "No." I am studying how to decrease my blood sugar, and increase my health. I am still pretty inactive due to Achilles tendon surgery, but even with inactivity, I have actually lost 1.5 lbs in the last month. I am striving toward doing intermittent fasting right. (A little hard with my family's schedule. But I'ma do it anyway!) I will decrease my eating window to OMAD. I have found that eating no later than 5:00 pm makes me feel So Much Better! 😊 ❤️ I did a one day sardine fast a couple of weeks ago.
I will do this 3 day fast! 🥰
My long term goal is to lose a total of 70 lbs.
I did it! 72 hour fast in the books. Actually more like 73 hours! I always liked sardines but found some new ones at Grocery Outlet. The kind in the little jar are the best! I will definitely be eating them more regularly. Down 4.5 pounds! Got unstuck!
I’ve been “stuck” at 160lbs for a while but my clothes are still getting loose so I’m okay with that. LOVE sardines so looking forward to the 72 starting this Monday!! Just found your channel this morning!! I could listen to this all day!!!!!
When I first went low carb I also stalled at around 160. I wasn't gaining, so assumed I would be there forever. Still happy because I was so much smaller and not starving. I had spent decades starving myself fat and sick on 1200, carefully weighed and measured low fat, high fibre calories a day. Small amounts every 2 hours. Every bite weighed and measured. Active job. Went to the gym. Fat and constant hunger shakes.
So from my point of view being 160 pounds and not starving was great.
Lasted close to a year, but I did drop over a size in that year. I figure I was gaining muscle weight at the same rate I was losing fat. Then the weight started coming off again. Been on low carb/keto depending on who you ask for 14 years now. I am also almost 66 and I do not take meds for anything. Rare at my age.
I would never return to low fat hell.
The three downfalls to low carb. When you are older, with a group of friends your age, all you can do is listen when they talk about who takes the most meds.
Second, you will have problems picking out clothes. You will look at clothing in your size and assume too small. Then you will grab clothing to try on that falls off in the dressing room. If the woman helping in the shop hands you something you think is too small, just try it on. Odds are she is right.
Third, you find out that clothing wears out. The fabric just dissolves over time. Your favorite top or pants are suddenly rags. Then you half to deal with the second problem again. And the vanity sizing makes it even harder to figure out. You could be down a size just because they changed the sizing.
Dr Berg is good too!!
@@dawnelder9046 at one point, got small enough, had to buy childrens clothes to get them to fit around, but found out they are too short and had no breast darts 😂😅
So intentionally added a few pounds to get back into women's clothing. Lol
The second hand stores were a wallet saver lol 😂
The same here...that number( 160 lbs) is a magical number.
But I see it as a challenge to get below it now.
I am planning to beat it down this week with the sardine challenge .
I hope it will work for me
I microwave sardines for 30 secs, salt and pepper. Yummy, so much better warm!
How many cans do you eat a day, thanks.
I did a month long fast with only sardines and lettuce. My cholesterol was very high. Not long after, a retest showed i had zero bad cholesterol.i didn't lose much weight but i am sedentary because of my disabilities.overall a win for me.
Wow! A whole month! Did you feel any other things change? Moods? I did 8 days a month ago, and now started the second round of 8 days. I am not sure how long can one last without missing out on something important... Anyhow, very happy for you!
Dr. Boz, I haven't even watched through an entire epizode, and have to say that you are an amazing lecturer and doctor. I am a fit, clean 58,5 year old male, been on IF and relatively low carb for a year now, seen improvement and all. Have been studying the IF, low carb and longevity podcast community, and can say I know my way around (not an MD, but PhD in plant pathology, have some molecular biology knowledge).
Just please continue what you are doing! You are a treasure, I would say a diamond among the many gems I have discovered in this community!
Very interesting, I am an acupuncturist and primarily vegan who fasts a lot. I am glad I opened my mind to listen to this. Thank you Doc. This will help
Me with my patients.
I am writting this because I earnestly believe veganism is likley to cause metabolic disease especially if fasting as well. It lacks essential neutrients we humans can obsorb while being packed with oxalates, carcinagens lectins not to mention all the human added insectacides and herbacides. Prehaps as an ooen minded person you might find Dr. Chaffee's podcast "plants are trying to kill you" of interest. I am 68 with not a single know health marker that is not excellent. I also OMAD most of the time on a carnivour diet, eating lots of animal protien and fat with high salt. Blood pressure in 110 / 70 area, Tri/HDL ratieo 0.34 Best of luck and health to ya, in among all the profit driven properganda it is a big learning curve.
Book suggestion: "The Vegan Myth" by Lierre Keith (a 25 year vegan gal) - opened my eyes.
You should not be advising anyone.
Fasting is for people who eat high fat animal based diets.
Your benefits would be poor in comparison.
I'm so curious how a Chinese Medicine Doc ends up vegan. I'm not a hater, just want to learn.
@@marneangel7 true, because they would say vegan is 'too cold or too yang'.
I'm one of those weird people that LOVE sardines, right out of the can with nothing to mask the flavor, like mayo or tomato sauce. Someone mentioned that once and I tried it, but it masks the flavor too much.
I like sardines packed in olive oil
I hate sardines packed in cottonseed oil and other oils that don’t taste good.
How do they get sardines to swim so packed together? Lol
We’re not weird. Some of us have some Portuguese ancestors, and therefore acquired a taste for sardines when we were children. 🐟 😁
I love them too
I can eat Wild Planet sardines in EVOO without anything else. Maybe a bit of salt. 👍
@@CarbageMan Sounds great, just no bad tasting cottonseed oil
Hi Dr. Boz, I'm 64, T2D for 15-20 yrs, with blood sugars between 150-200 w/o & with food. I have 100 lbs. to lose. I've lost 20 lbs from Nov. I've done a little IF & clean keto with green smoothies plus a fruit after dinner. I've been following a number of very knowledgeable & informative proponents of IF & keto on TH-cam over the past year. I was seriously about to do a 3 day water fast. Thanks to stumbling onto Mindy Pelz 2 weeks ago & a week later onto your sardine challenged! I know l would have struggled & ultimately failed at the water fast!
The teacher appears when the student is ready😇
I'm at the end of my 2nd night of🐠🐟 Luckily l loved smoked sardines in oil when a child, eventhough it was a sandwich, no bread is no biggie.
Might you venture to guess roughly how many rounds of 72 hr sardines l may need to become fat adapted. I realize you don't have any of my numbers. Does autophagy occur with sardines?
Thank you for being the Only one touting sardines!😇
Ketogenic woman on TH-cam has information on the sardines, and she did the 72 hours with her Facebook group. The group also a few members currently doing the sardines. 😊
I was wondering about autophagy too...King Oscar sardines come from Norwegian waters (cleanest & has the highest Omega 3)...maybe adding some cod liver oil from Norwegian source to the mix? I doubt vitamin A overdose if only taken 72 hours.
I did notice many are reporting less pain, which may indicate autophagy.
OMG! This sardine fast worked! And I had a couple of cheats like coffee with a splash of half / half and 10 oz of bone broth. Sorry Dr Boz 😩 Days 1-3, glucose = 93, then 92 and finally 75. Ketones were 1st day 0.6, then 0.9 and finally 1.20! That made the Boz Ratio = 155 to 102 to finally 62! Boo ya! In just 3 days? You betcha. Ate 2 - 3 cans sardines daily and wasn’t hungry until morning. Thank you Dr. Boz. You’re really on to something awesome here. I will definitely be doing this for another 8 weeks.
Just an FYI: You’re better off with heavy whipping cream in your coffee. It has zero carbs (all fat). Doesn’t affect glucose/insulin unlike half and half. Plus it takes very little HWC to make a good cup of coffee.
I have done the same. It is amazing!!!! I went from oh Gross 🤢 to yummy Sardines!!!
Hi! I would like to try the sardine fast. Can I use sardines in water or do I have to eat sardines in oil?
@@enicnarflefebvre1 however you choose is just fine!
@@loriann7072 thanks!
I use the sardine packed in mustard because if you read the label on the sardines packed in oil, they are using vegetable oil, not fish oil!
Depends on the brand. The brand I use, the sardines are packed in olive oil, real olive oil and 3rd party tested to insure that it is 100% olive oil and not cut with dangerous seed oils.
@@kennixox262 i would love to know that brand please
@@carolmaplesden916 Season Brand sardines. I find them at Costco, but other healthier oriented supermarkets sell it as well. If you are looking for it at a big chain like Kroger, you may not find it and and they may carry it at Walmart. Those are two stores that I do not shop.
You must buy only sardines in extra-virgin olive oil.
The ones in mustard usually have other ingredients as well, including carbs and even sugar.
@@kennixox262 I buy Season brand sometimes, also, Ken, and love how "meaty" they are. Some brands seem more watery, with less actual fish. However, what I don't like about the Season brand is that they are skinless and boneless. I'm currently eating a carnivore diet and "nose to tail" as much as reasonably possible. And the skin and bones of fish are highly beneficial.
I grew-up on sardines, me and all my siblings still eat them.
I like sardines with veggies diced jalapeños, onions, and tomatoes, yum. 😊
We had them in the house but I never ate any. I will now.
In Portugal we barbecue sardines!
@@pettermct In Spain too😜
They're also good with fermented red bell peppers...used to add saltine crackers, but have given those up.
This is amazing Doc, I did prolong fasting for 8 days, and 7 days only watter and I felt OK on this, less energy but still OK, I managed to lower my blood presion from 165-105, with treatment, now I do have 120 - 70 !!! But now, at the 3rd day of sardines challenge, my ketones are so high 4.5, I must mention that I started from 0.8 in the first day of this challenge. Its a huge advance for fat burning, I can even feeling my body how is healing. I am a man at 50 y old, 181 cm, and I started the prolong fasting at 120 gk, and I presum that I was insulin resistent at the time, for long time in my life, I drinked only sodas even in the nights, I was snacking also in the night with lots of carbs. I lost 18 kg in my prev pro long fasts and I am realy amaze how my budy entered now in ketosis with your challenge, I just lost about 2 kg in 3 days right now, just eating OMAD and just 3 cans of sardines and water. My goal is to reach again 90 kg and stay there as much as I can, maybe for rest of my life, its feel likeI am alive again !!!
If you can Doc, tell me what should we do after those 3 days of challenge, its ok to enter in 48 fasting with watter ? Should we continuing to eat OMAD and |Keto Diet ? or what do you recomand ? Its ok for us if we take this 3 days challenge every week or how offten should we take this in the future ?
Thank you in advance for your time to answer
Big hug from Germany !!!!!
Basically, it's doing carnivore. So if you could actually tolerate one flavor only over a long period, it shouldn't be a problem. 😊
Oh man I love sardines. I am 59 years old and I’ve been eating sardines since I was a little girl. And I really love the sardines in olive oil. Yum Yum. Prior to watch and there’s there’s been many mornings that I’ve had two eggs fried with my can of sardines
Fried eggs with fish???
@@stevenhull5025 Yes. In a frying pan add some of the sardine oil and the sardines. Beat a couple eggs, season as you like and add to the pan with sardines. Stir till eggs are done. Even better, before adding the sardines add a chopped onion to the sardine oil. Fry till onions are to your liking then add the sardines, heat them up then add eggs.
Eggs and fish are good I eat
eggs and codliver all the time
@@stevenhull5025 I've heard of steak and eggs, and bacon and eggs and eggs with chicken. Why not fish?
Hello, from NC. I've been binge watching your video's Dr. Boz but this is my first live. I just signed up for your consistently keto program today. I can't wait to come to your live when I visit my brother in Clearwater.
She mentioned the smell of sardines a lot, but honestly I love the smell! My mouth waters whenever I open a sardine can 🤣
Always wondered why I felt great after eating sardines, satisfied, energy n not hungry, ❤ sardines
Dr. Boz I’m so glad I found a doctor that actually eat sardines like I do. Wow!! I don’t have a gallbladder. I’ve been taking bile salts from another TH-camr whom I’ve heard horrible stuff about so I want to start figuring out. If I need to do something about not having a gallbladder. When I don’t take the bile salts, I don’t go to the bathroom which is a lot of information for everyone. Sorry! I’m a 57-year-old woman.
I dont have a gallbladder either. I take digestive enzymes, sometimes with glutamic acid in then or sometimes a brand with bile. I feel so much better from the enzymes. Maybe take more water generally or skip the salts if they're bunging you up.
Dr Berg also has some info specifically on this topic on TH-cam.
It took me 6 days of Sardine Fasting until I felt I was in ketosis. [my keto-Stix have not arrived yet] The good thing is it was easy. I like sardines and was not hungry from the first can. I used those canned in water so I could add the fat of my choice. I poured the liquid into a small frying pan, and reduced the liquid, then added butter or avocado oil. I added the sardines, turned off the stove, and put on the lid to warm up the sardines. This gives you a yummy sauce to dip your sardines in.
I did a 21 day water fast a few months ago and could’ve gone another week or more but I was getting bored and eager to lift weights again and be normal. The first 7 days were difficult but after that I totally adjusted and didn’t miss eating at all. Refeeding was tricky and I think I messed up a bit but it’s all about rebuilding your gut biome slowly and carefully.
AMAZING PROUD OF YOU!
How/what did you start eating again? Why do you think you messed up?
@@christinachoe - they recommend a refeed term of 7-10 days for a 21 day fast and I think I was back to normal within 3-4 days (too early I think). I started off well with homemade bone broth but quickly transitioned to ribeyes and complex veggies (such as broccoli). My stomach was still building its new bacterial biome so I was gurgling and burping a lot. 🫢
Nice, I'm on day 17 water fast out of 21, can wait to finish and eat, my mind is only at meeeeeat!! Nearly there!
@@Daniel_CKG - Great!!! I highly recommend starting off with bone broth for a few days. Good going!! ⭐️😝
I started Carnivore Dec. 25, 2022.
2-3 month BBBE
4 month ketovore
5 month May 2023 I’m doing a month of Sardines salt and butter.
I’m truly so done with being sick, bedridden, and in pain. Thanks for this video. I chose Sardines over the Lion diet.
How'd it go?
@@ShoeBoyReview I was able to do 15 days water/salt fast or Sardines. It went well. Next, I’ve done 23 hours then 1 hour eating carnivore or Keto.
In June I may eat on Sunday’s, Tuesday’s, Thursday’s & Saturday’s. So, it would be 48 hour fasts during the week and eating 1-2 meals with my hubby on weekend days. Since I’m hungry earlier in the day.
I’m feeling good. I’m back to work. So that’s a plus. I’ve been unhealthy since 2016.
@@karenhunt-cook2192 that’s awesome. Glad you are feeling better. That’s a long time to be ill.
@@ShoeBoyReview I did half a month. Then decided to do 8-10 weeks with minimum 72 hour fasting. My IR seems to be reducing. I have actually released 10 lbs. from 180 to 170. Still focused on healing. Scheduled my 6 mo. Labs for August 1. I’m plugging along.
@@karenhunt-cook2192 Awesome! You’re taking matters into your own hands and healing in a multitude of ways. Keep it up!
This is why I am carnivore. One can of sardines in water every day mixed in with fatty ruminant meat. Cod liver is also my go-to. It is so yummy and incredibly nutritious!
I’m the same. I rotate cod liver and sardines in water every day with my steak. I look forward to the cod liver. It’s got a sweet treat taste to it.
OMG...I just gag on it. I know it's so good for me but the smell and the taste I cough it right up. I'm freezing some now and see if I can swallow it before I taste it... Are you concerned about Vitamin A toxicity eating so much?
@@eckankar7756 bummer! Yeah maybe frozen will help. I did the same with raw liver in the beginning. Now it doesn't bother me thawed. No worries of vitamin A toxicity when sardines only have 4% per 1 can serving. (per my source) The high B12 content (among other beneficial vitamins & minerals)gives me so much energy and such a good feeling.
Y'all are makin' me so sad! And also so hungry, my mouth is literally watering, lol! I enjoy sardines but freaking LOVE cod liver!! That stuff is the bomb, IMHO, altho' I could only eat half a can a day bc it's so fatty and I eat all the oil too! But I'd just freeze the other half of the can and eat it later in the week.
Sadly, however, SO sadly, the last time I had cod liver, I had the worst histamine reaction yet, that lasted for days and days!! And now it's the same when I have sardines 😥
I'm working on healing that, tho'. My next experiment will be taking daily bovine colostrum, to see if that helps. It was recommended to me by a commenter here on TH-cam!🤞
@@harvdog5669 Raw steak is probably fine and even tasty. My dad used to eat Steak Tartare all the time, but I still can't do it. Thank goodness I don't have to. Medium rare is my sweet spot.
I do like raw tuna and yellowtail in sushi, tho'. Go figure, lol.
The Natural un-hydrogenated peanut butter that is sticky where the oil can separate is what I use to create the perfect snack. It's sardines packed in water with the water drained off coated with that natural peanut butter. It has zero carbs, tons of Omega-3, and lots of protein and Vitamin D.
Peanuts are very acidic. Take care with those.
Peanuts are high in Omega 6
Um, all peanut butters have carbs
I had confirmed covid on 10/11/2022. A couple days later I lost 100% of my taste and smell. A few weeks later I gained back about 10% of my taste and smell. I started the sardine fast 4 days ago on Wednesday and still had not regained my other 90% of my sense of taste or smell. I heard sardines were smelly so I did not mind that my nose did not work. After the first day my Keto-Mojo GKI was 1.6, after the second it was 1.5, and after the third it was 1.0. I was in ketosis. I am 63. I had eaten 4 cans of sardines the first day, 4 cans the second, and 3 cans the third. I lost 6lbs. Before the fast, I think I was eating pretty nutritious, healthy, and minimize my carbs. I would typically eat 4 over easy eggs and 1/2 cup of some type of berries (blu, rasp, black, or straw). Lunch was 1/2 cup omega 3 mixed nuts and 1/2 cup berries. Dinner was 4 oz of salmon or shrimp and a cup of steamed vegetables like broccoli, cauliflower or carrots. I ate like this for many months and had lost some weight. Today I served myself a platefull of the following: dark turkey meat with turkey juice, raw cauliflower and broccoli and carrots with dill dip, a small helping of green beans, and a tablespoon of a pineapple whipped cream salad. I could not believe what had now happen...as I took my first bite, my sense of taste and smell were back! The turkey tasted great and I could not believe how flavorful the pineapple whipped cream salad tasted...it was very flavorful! Somehow the sardine fast shocked my sense of taste and smell back into working order. I think it might be tough doing the sardine fast in the future now that my nose is working again. I am going to continue staying in ketosis and see what other health benefits I will receive.
Awesome! I am learning stuff I never knew after 3 years of keto/carnivore with little success in weightloss. I am truly excited to try this again. Ordered your book and workbook. Thank you!
I'm getting over a nasty cold myself. I ended up doing an extended fast, just wasn't hungry anyway~feel better soon Dr Boz.
Next time, keep up with vitamin D3, C and zinc, and colds tend not to happen.
I've been doing this since covid
You’re such a talented and very honest doctor. Love your videos. Practical and simple yet very informative. Keep informing us pls. Thank you, be safe and God bless
Dr. Boz, might you be oxcylate dumping? The face/sinuses often feel the effects of this situation. Sally K Norton speaks about this in depth.
I did a 25 day black coffee water salt fast zero hunger was amazing ! I have been keto for past 10 years helathy but still IR and overweight......I have a cortisol issue anyhow my blood sugar has always been good 4 to 5.5 by day 7 of fast blood sugar 3 and ketones were above 10 as meter couldn't read it that high next day ketones were back to around 8 I lost a big hunk of my gut and inflammation came way down...then started back keto and in a few days ketones were back low at .5 even eating very little carbs ( from fermented cabbage ) now doign sardine fast 3 days and see love this info
I've never had sardines so I'll be doing this this week.
I just finished day two. I never had a sardine before yesterday! There not so bad.
Wondering how it went for you Sherry? I'm not a huge fan of sardines but might be able to spice them up or have mackerel instead or with.
Currently today I started the sardine challenge and happy for the information you share with us. Thank you!
I’m on day 3 of a fast.. to sure how long I will go, but after I break I might try this since I love sardines. I like to put them in a bowl with four or five poached eggs and mix it up.
Came here looking for fasting support, great info! Trying to see how it helps my arthritis.
I’ve been told to cut out gluten for arthritis pain.
I love sardines and they are my go-to meal! Toss them into a big salad with olive oil, eggs, and cheese. Yum!
Love love love this and I’ve signed up to the course! I’ve got some real weight loss and longevity goals. I’m need to lose 30lbs in 3 months and maintain the loss for a decade as I have a very expensive costume I will wear for the entire decade! I now feel I can make my goal!! Thank you thank you thank you!!
My cat is going to love this. When is next challenge?
The doc is going to test the cats ketones to be sure the cat isn’t getting all your sardines lol.
Hahahahaha!! (Laughing at both of your comments.🤣🤣🤣)
.. lol..
I'm type 2 diabetic and Blood sugar was 12-18mmol. I did 2 5 days water fast and bought it down to 5-7mmol. One in October and another in November.
Listening to this I am getting hungry for sardines, lol. I am going to try a sardine fast and see how things go. Thanks Dr. Boz
Hi Dr. First time here and so happy to be here.
Thank you, this is the right time to think it over and start with sardines. Also waterfast work for me in the meanwhile. But getting sardines in my mouth before the next waterfast could do me a favour.
DANGER; WARNING; Please read the label, some sardines are packed in SOYBEAN OIL, some in olive oil (questionable quality), When I was younger (50 years ago), sardines, tuna, and other similar foods were packed in sild oil, which is fine. I guess we'll never see that again. Thanks for the video.
Just get fresh sardine instead.
just remove the oil before eating wether its oil oil or not...
@@pettermctfresh sardines seem not to exist and frozen ones are stupid expensive when you can find them. Canned sardines in water is around $5-6/lb which puts it on par with beef.
@@pettermct
If you can.
@ Thomas Yes. It's good to warn people! My 3 favourite types of "Brunswick" sardines don't have added oil. When I do the Sardine Challenge I'll be adding my own EVOO.
I’m on my second sardine fast . Easier because I know what to expect , BUT … I want to gag when I eat them . I’ve crisped them up in air fryer , bought different brands , etc…. But I will get through , I do 4 days also , day 3 gets me to ketosis and day 4 I rock the numbers . I went all out on Easter , candy , buffet 😢.. gained 5 pounds in one day . I’m menopausal and my body is holding onto my fat for dear life and does not want to let go . I’m flying to Texas and stopping by orthopedic office to get one last knee injection before I give myself the gift of a new knee . I so desperately want to lose these last 30 pesky pounds and I only seem to really lose when I can get active and my knee is swollen twice it’s size , and I know the shot only relieves symptoms but probably making it worse when I get to running again . At the end of the day I’m grateful for my young mind and have accepted my aging body … but I’m gonna fight the good fight to keep it going !!
Just found your channel, love what I’ve watched so far. I’m starting the seven day water, fast, and then I’m gonna do carnivore for 30 days, then keto genic for 30 try to fix my gallbladder.
Thank you for explaining why I lost some muscle early in my journey. My fat was locked due to my insulin being too high
Same here 🙂
This is actually a good point to keep at the ready when family starts complaining that "you'll lose muscle if you fast, it's not healthy" . A good reply "you only lose muscle when your fat is locked"! Love it!!
Як ви зрозуміли що втратили м'язи?
Love your passion for teaching. I've been on keto + IF over the last 10 mos and lost about 85 lbs. Plus, my A1C is back to Normal ! Back and leg pain gone ! Btw, you don't look ill, hope you feel better Soon ! Maybe it was a bad batch of sardines ( which I've Yet to consume 🙈) Thank You So Much Doc !!! 👍👍👍
Congratulations! That's A HUGE accomplishment!!! 🎉🎉🎉
I just fasted for 4 days. I'm going to eat this weekend and then fast for 5 days. It's much easier if you eat carnivore for at least a couple of days to get your body fat-adapted before you start.
I smoked fresh Sardines and put them in extra virgin Olive oil. Delicious. 3.99 lb here in Canada. Was smoking them while snowing. Was fun.. Thanks Dr Boz. Just took the 72 hours sardine challenge. But this morning my ketones were around 10 mmol. Have been doing intermittent fasting. But recently I add a lot more fat and meat to my diet and noticed the jump in ketones. In just 2 days. Doing this sardine fast to get more weight off. Lost 26lbs, but was stuck.
It's crazy I have been watching a ton of your videos about the sardine fast and others who have done your fast and they are all talking about how to cope with the taste, or how awful they taste, and putting forth the idea that sardines were so terrible tasting you just gotta choke them down. So I decided to try this fast and sat down to eat this can of what I was expecting was horrid tasting stuff. I put some pepper on them and a few drops of Tabasco and worked up my courage to put that first sardine in my mouth, and I did, and started to chew and.... Oh..... My..... Word..... They are really delicious ☺️ they have a delightful flavor and that little bit of Tabasco just added the right amount of spice to them. So glad I didn't let all the talk of how awful they were scare me away from trying them. I now don't feel like this fasting will be as much torture as I was expecting 😃
The sardines that I’ve been buying from Costco are DELICIOUS!!!
Which brand from Costco, Delbert? They have more than one.
@@cherylh4688 SEASON wild caught in 100% olive oil.
@@cobbleup Ahhhh, yes. I like those too. They are really packed tight with fish, while in some brands, there is almost as much liquid, lol.
But I wish they had left in the skin and bones, bc those are very beneficial too, and I'm a carnivore, so I need to eat "nose to tail" whenever possible, lol. But I still eat the Season brand about half the time bc flavor-wise, it really IS delicious!😋
Anyway, thanks for responding, Delbert! And bon appetit! 😂
Add a tsp of Apple Cider Vinegar to a can. The combination is surprisingly good!
@@cherylh4688 … I agree ! The skin and bones add so much more flavor … I have the same complaint regarding their organic chicken in the meat section … their thighs are skinless ! … you have to buy the whole chicken to get all the goodness …
I love sardines and I know a guy who ate only sardines for a month and put PMR into remission.
PMR?
@@njsongwriter
Polymyalgia rheumatica is a condition that causes pain, stiffness and inflammation in the muscles around the shoulders, neck and hips.
I do too. He dropped dead.
@@stevenhull5025who s dead?😢
Thank you Dr.Boz.
I'm listening and taking notes. You are filling in the holes of my knowledge.
I did sabatage myself by not recognizing that sardines in mustard and hot sauce have a couple carbs.
Even aftet a week sardines are still delicious to me.
Question, can a can of Mackerel also be used?
Thank yoi for explaining everything thing.
I was part of a Carnivore group and had results until i didn't. Now i know from you I healed a little and things changed.
I think I was on the precipice on my way down to greater IR until I took note and came across you (when the student is ready, the Instructor will appear (?)).
Wow, what a dif a little knowledge makes. On day 12 of my water fast I felt I was in the area of diminishing returns and had just learned from you about the Sardine fast (can Mackerel be used?).
Thank you.
I'm new to keto/carnivore... down 50lbs in 3.5mos and a fan of Dr. Berry and his wife Neisha. I just came across your channel, and I very much appreciate the channel, content, and info! Especially the data! Is there a preferred brand(s) of sardines?
Skin & bones = best saedones
Actually, that’s not quite accurate. I have been buying sardines at Costco for the past few years, buying both the Season’s brand (which is skinless and boneless) and Wild Planet (which contains skin and bones). I have been eating one can of sardines every day for the past few years. Turns out, the Wild Planet sardines are very high in arsenic, enough so that my naturopath recently told me to stop eating them, following blood test results showing high levels of arsenic in my blood.@@DoctorBoz
@@DigitalProGolf have you checked if these sardines were wild caught or farmed? The salmon that are sold as Atlantic salmon in Europe are farmed in Scandinavia (Norway, faroe islands) in cages in the Atlantic ocean. They swim in their own feces, get hormones, and toxic feed. There is a video on TH-cam on that. Can't remember which channel, but it was an investigative documentary, where they even questioned the responsible minister who was heavily involved.
They are wild caught.
THIS WAS SO HELPFUL! Wow!
Thank you for sharing about the olive oil in sardines.
What is your view on taking digestive and proteolitic enzymes during fasting to hasten the onset of autophagy?
Feel better Dr.Boz
I am a huge fan of sardines in Dijon mustard sauce. Delish!!
I want to marry Dr Boz and I'm a hetro female almost old enough to be her mother, but I'm in LOVE!!
In all seriousness- thank you for teaching the world about nutrition and weight loss!
Even sick you look fabulous!!!
❤
Great video! Thank you, Dr. Boz! This is the first video I've seen from you and just subscribed. I just had a can of sardines while my beef back ribs are baking. 😊 You're right. They are very satiating.
FYI, best sardines, mackerel, yellowfin tuna I have found is by brand Wild Planet. I get them in water with sea salt and put my fresh quality olive oil drizzled over them. Also Realsalt their Seasoning salt and some mustard. Make great meals. I mix the wildcaught mackerel and sardines together then my "additives". Also not to advertise but Thrive Market is where I get them often at sake prices. Wishing good consistant success to all! Sebastian, Florida.
I’ve love Sebastian Florida! Such a nice chill little place with very kind people!
Sebastian is a hidden gem, for sure Jason.
Dr. BOZ, Can you eat to much fat? I can't get sardines down without guacamole on them. ??????
Hi Dr Boz! I have a can of sardines in my pantry that have been there since I heard you talk about this a year ago, I'm working up my nerve. After hearing last night's live I'm going to eat those suckers!
Could you please PLEASE do a live on recommendations for night workers. I was happy to hear the question from the other person who works nights about when is the best time to eat. Would love to know hen is the best time to test BS and ketones as well as meal timing. Thank you so much for all you do and I hope you're feeling better today.
I felt just like you report years ago--now I love them. Add a dash of salt and pepper and just eat 'em without staring first and making faces. The powerful smell is initially off-putting but the taste is not nearly as strong. They're wonderfully satiating and have helped me dodge horrible cheats several times.
My suggestion. If you like tuna, eat canned tuna daily. Eat tuna in oil; not water - the consistency is more like the sardines. Make sure to smell the tuna. Get used to it. 80% of taste is actually smell. Do that for a week or so. The worst part of sardines is how they look - have someone else cut them up, so they look more like bigger chunks of tuna. If someone else is not available, do it as fast as you can and avoid looking into the tin.
Had always heard so many negative things about sardines, only to find it’s no big deal. Think everyone repeats what they heard.
Finally, it may be worth putting them on something. They taste good on a Ritz cracker. Yeah, I know, it goes against the teachings here. But it may help you get to the point that you can eat them plain.
And you may know of a better alternative to a Ritz cracker.
@@aieahi1 use Parmesan crisps as your no carb “cracker”
👏👏👍🤣🤣🤣"...I'm going to eat those SUCKERS..." Georgeus👏I haven't laughed that much fur a while !
I don’t have access to my sardines in rehab for a broken hip and anterior replacement . I was too healthy for one rehab place been doing Carnivore for about 6 years almost 81 yrs outside. One of my reports was about my kidneys they said they never saw such great kidney numbers on anyone my age. Thanks start listening to you on Lee Stranahan’s radio Show. I am getting all the way back I am sure walking on Walker normal gait go to RR by myself went outside yesterday. Long walks around corridors here doing all exercises. Feeling younger than half age . Strange no pain only positional…..Just lifted leg from floor to bed no pain at all
Dr., I sometimes do extended fasts (when I finally muster up the self-discipline) about every other month, usually from 7 - 10 days, sometimes higher like 14, 17, 21 and even a 35 day last Sept-Oct- I have seen Keytones as high as 7.3. It usually takes 7 to 10 days to see my Glucose into the mid 80's. I still need to lose about 65 lbs. I am in my 60's, obviously, diabetes, chronic inflammation, IR and metabolic syndrome are issues so I fast for all those reasons. I usually try and stay carnivore when I do my intermittent fasting to help me keep the carb cravings away. Once I eat carbs of any kind, I seem to just start eating anything. Filling up on beef and eggs helps keep those cravings stay away. But even on meat, I still get very hardcore cravings to just eat everything. How do you kick an addiction like this?
This was a REALLY good presentation! Thanks!!
This sardines challenge really is amazing. Just wondering, during this challenge, aside from sardines, can we take water, coffee or vitamins?
Water.
Water only. Enjoy!
Sardines are Vitamins
Yes, you can have coffee.
wow, you go girl. Thanks for all your work and dedication.
Thank you, Dr. Boz!! Great teaching!!❤
A MIRACLE for metabolic syndrome fatsos. Thank you doc.
I've had this issue. Did a 5 day water fast and wasn't even in ketosis until day 4. I have lost 60 pounds doing OMAD and carbs less than 10g /day. very much insulin resistant. I'm going to try the sardines.
I love sardines. Not turned off by them at all. This seems like a willpower thing which I don’t need. Thanks.
i recommend king oscar boneless skinless in olive oil
Love "Uffda"!!!!!
Norwegian!!
Thank you for the teaching
Lol!! I wonder if it is spelled OOPHTA… I do not know the answer
@@DoctorBoz definitely Norwegian!!
I say it all the time.
As a native South Dakotan, I heard 'uff da' plenty growing up, but not often these days!
I guess I’m kind of unusual I’ve eaten a tin of sardines for lunch most days for years and I love the smell of sardines! I do what someone suggested I get sardines in water and I add my own olive oil. Olive oil tastes best and it’s much less money to add it then to buy sardines with it. I’ve never heard of a sardine fast but it makes sense!
Just because you are in Ketosis doesn’t mean that you are losing weight. You can have high ketone levels and not lose any weight.
Exactly, especially if you're sting fat.
Correct. You can essentially overeat fat and have ketones galore but because you ate more energy than you required, you can actually gain weight. Insulin is always circulating in the body for various processes, it's just the amount that differs. Fat can make you fat when your hormones are out of whack or you simply ignore your satiety signals. If you are getting the body's required energy from your dietary intake your body will not access it's stores. You are still ketogenic but not loosing weight. This is why fasting or PSMF works for weight loss when you are in ketosis. You are forcing the body to access the fat stores for it's energy requirements.
Where does Dr Boz share where to buy the two meters we need to measure ketones and blood sugar? Thanks!!
had a can of sardines while watching this. In water from dollar store. Pretty tasty!
I think I prefer anchovies and salmon also prefer them I found. Actually they love herriing the most! and squid.
Thank you so much!!!!
Commenting on eating at night.....