Wow that’s amazing!!! How many days did u eventually do altogether? And how was it? Did u put back any lost weight after u ended that fast? How did u deal with cravings whilst on the fast? Did u eat plain sardines and the same way prepared or did u have some way to change things up over that period?im keen to try it soon
Dr Boz. I watch tons of videos on health wellness and longjevity and it’s the first time to see you and what a pleasure. I’m 83 have dropped 105 lbs in 9 years and have another 22 lbs to eliminate which I can complete by 2025. Not bad for an old geezer. My ultimate goal which I remind my subconscious daily is to live healthily to 144 yrs young and so far it’s looking good. Thank you cmacd
My mom is 85 and I've tried to convince her that it's never too late to make changes to lessen her inflammation by stopping sugar consumption, but she still wants her ice cream and candy and bread (and loads of meds from her doctor). She's in pain every day and refuses to connect the pain to the foods she consumes even after seeing me make the changes I have with zero sugar on carnivore, a massive weight loss and tons of energy.
@@meanwhile...7707 if she attends a senior center, my experience is that they feed a very unhealthy mix of foods…fried food, lots of pasta, potatoes, canned fruit in heavy syrup, cook8es and cake etc, and very little to no low starch vegetables. I love the companionship, but walked away as their menu is a killer.
Sardines frankly is the only thing that my body always, absolutely and utterly loves. I get tired of them, but when I eat only sardines, all my levels just start going down. I am a food addict, I am a volume addict, just like Jane. It's a HELL of a journey and she is inspiring. I wish I could get to her level. I wake up almost every morning with the thought of starting to do ONE day of just sardines. Sometimes I make it, sometimes I don't. My blood tests are better when I am on sardines a lot and worse when I do anything else, even if keto. But my addiction to other food is not easy to overcome. I have kicked the sugar habit, but dairy.... dairy is my downfall. And eating late.
@brendakemp9060 I really prefer and only buy Season's sardines. I order a pack of 24 from Amazon. The ones in olive oil are good. Also the ones in tomato sauce. I think I'll try the ones in mustard next. They also have them in water, with or without added salt.
Took me 10 years from 260+ to 150 stable now. Now 78. Food was my drug of choice/comfort. One year ago started keto then carnivore. Totally freed me from preparation, quick shopping and so much more time to do the things I want to do plus not as many dishes to wash. Love your testimony. Yes volume addiction that was me. I don’t talk about food or recipes. Even have eliminated social pot lucks didn’t serve me well. I have choices.😊
I give mine raw beef that includes organs meats and bone with two joint chews topped with sardines. Her hip joints didn't developed correctly so anything to make her feel better and to avoid surgery as long as possible. Her energy is through the roof and her teeth are perfect.
So happy to read about a dog eating sardines. My precious, dearest beagle boy, the LOVE of my life, lived to be exactly 16 and he also enjoyed a can of sardines every day. Everybody praised his coat, it was always shinny and soft.
This is such a good testimonial which distills the real root issue down to defeating artificial hunger and the liberation one will feel when they realize your body can reset to a more natural state where food addiction has been neutralized. I have been on this journey for 2.5 years and started it with weekly sardine fasts. I did that for a few months until I realized I never get hungry anymore. My biggest issue is not being able to convince people around me that everyone can do this. I randomly do a 3 or 4 day fast every 4 to 6 weeks and am still perplexed that I don’t get hungry. I occasionally grab a can of fish for nutritional reasons, but that is very rarely today. My wife wishes I would clear out my cabinet stocked full of sardines, herrings, and anchovies, but I maintain it like an emergency first aid kit. 😊😊😊 I changed to an OMAD lifestyle (I only feed between 4:00 PM and 6:00 PM) loosely based on a low carb Mediterranean diet (extremely reduced any highly processed foods) and ferment my own vegetables, yogurts, and vinegars. I cycle between random feast and fasting periods - trying to work my body the way our ancestors did and keep it working the way it is designed to work. My biggest surprise is from my doctors. I have gotten off of my many prescriptions which I was told would be impossible. Now, my typical visit went from a 10 minute talk about adjustments to my meds to 45 minutes of they asking detail questions about what I am doing. At my age I have my GP, Hematologist, Ophthalmologist, Oncologist, and Surgeon all scratching their heads at my massive improvements. My GP recently told me that I should write a book - I just chuckled at him and said “There are already hundreds of them written. We just have to get people to read them!” I wish I could get people around me to recognize the potential they have within them to do the same. It gives me so much pain when I see someone suffering and I can’t get them to try. 😢😢😢
Sad that your wife would want you to clear out your cabinet of foods that are obviously benefiting your dietary lifestyle of choice and overall health. Stay well 🙂
@@reggiedunlop2222 She accepts the fact that it is my safety blanket and that I look at my stockpile every morning when I make my black coffee. At this point, I could move it to the garage, but then we’d have a perfect marriage. What’s the fun in that. Besides, she has been slowly getting drawn into my web. She hasn’t jumped in with both feet, but I have managed to get her to dip her toes in - you have to start somewhere! 😂😂😂😂😂😂
What a great and inspiring story and look what Dr Boz has accomplished with her knowledge, getting us all here together and sharing the success stories and her dedication to finding resolutions. Amazing! Probably like you and many of us, I had followed other doctors, one being Dr Caldwell Esselstyn with his “eat nothing with a mother or a face” diet. I know he had success with his heart patients, but it may not be the best way to attack insulin resistance. Sardines! How simple is that? Always right there in front of us. Jane’s story, a fellow navy veteran and the topic of this video and yet another success story through Dr Boz.
Thank you Jane & Dr Boz. I had to watch this a 2nd time to make sure I understood what was happening to Jane both physically and mentally. Congratulations Jane, you are certainly a force for good!
@@jfcrum99jane, you are such an inspiration!! I am thrilled for you about your new health status! For clarification, were you saying toward the end that you aim to eat at least 1500 calories of the good food daily, or to eat that much (to avoid under eating) as well as to not eat more than that? I’m 76, in a weight loss stall for past 6 months or more after 2 years carnivore, eating earlier in the day, good sleep, etc. I’ve been trying to eat 1 gram protein per lb of ideal body weight for me, and about 60% of calories from fat, but that puts me at 1900 to 2100+ calories per day and I wonder if it’s just too much calories. 45:27 45:27 Just wondering if you aim to eat no more than the 1500 calories per day. TIA 😊
Jane, this has given me insight into why my 680 days if carnivore have put me into a stall. I started sardines today and now I am going to just keep eating them until I see my cellular chemistry improve. Im facing a major surgery this Autumn and was this is the big reason I've returned to sardines to really get my ketones as high as I can to protect my brain during anesthesia and accelerate post surgical healing. My super power is the same as yours and I can eat the same without boredom. Thanks for sharing.
I think the first thing I would do is use chronometer or carb manage and tract a couple days of what you eat. I know it might be a pain but you will need to weigh and track your food. The other thing I would do is look up a TDEE calculator. (Total Daily Energy Expenditure) to find out if you are under or over eating. Then I would start trying a 36 hour sardine or water fast. I was stalled for over a year and using these strategies really helped. Stress and life happened and I over ate to gain back the 20 lbs. also how do you sleep???
Very poignant for a hardcore binge eater who worked my tushie off to reverse my T2D etc by doing 2 - 21 Day classes and then right back to binge eating. the brain and behavorial work are real! And I am still here struggling but getting great inspiration from your Tuesday Lives - Thank you.
Archaeologist here, and sardine cans make up a lot of the historic trash we find in the woods. Sardines, beer, and sweetened condensed milk. I wanted to try sardines while working in the woods to see how I would feel after walking 8 /10 miles a week in rugged terrian. Now I want to try it. Thank you for the video!
Where? I used to own rural land in north Florida east of Gainesville. Lots of cola bottles from the days when they usually had a deposit on them. Maybe I just didn’t notice the cans, maybe the climate and the acid soil did them in?
the magic in fish is DHA - it makes up about 30% of the structural fats in the gray matter of the brain and about 60% of the structural fats in the retina.
I know a centenarian Aegean fisherman who claims to have eaten sardines (and little else) every single day of his exceedingly long life. At 104, he’s still surprisingly active, mentally sharp, and phenomenally healthy for his advanced years (though he continues to smoke nearly a packet of cigarettes a day - he began at 14 - and drink over a litre of wine when enjoying his beloved sardines). He attributes his physical health to his life at sea, and his mental acuity on the fact that he could no longer hear his wife’s nagging (she’s now 98) once he went deaf in a diving accident when he was in his thirties...
Annette do you do allot of swimming in chlorinated water? As your hair looks damaged from something like that or has a buildup of hairspray. As a hairdresser I recommend that you buy the shampoo that strips this off the hair and only use it once weekly. You will notice that your hair will feel silky, soft and shiny again. ☺️Love your work and videos.
One other person in the comments caught it. Pre sardine diet, she was eating too much protein, which brings on gluconeogenesis and kept her glucose high. Sardines only does work. But an alternative is to buy beef fat or pork fat and add some of that plus a 1/4 stick of butter to smaller portions of meat. Also, lots of walking will deplete ones glycogen stores quickly.
This is a big one…. If I have too much protein, I’m out of ketosis and I’m tired, can’t lose weight….. Add in more fat, but calories equated for still, my energy is back and body fat percentage moves. Everyone is different though I realize.
I’ve come from 300 lbs in jan 2015 to 195. No secret techniques or the latest fad diets no special foods have a sweet or 2 daily. I only deprive myself of added sugar and artificial sweeteners. Sugar has been my ADDiction since a child and it still is but under control. My next goal is188 Then177 why because I raced a road bicycle for 22 years and always felt strong but the 144lb guys would usually best me. I’m 83 recovering from a broken hip my a1c is today 7.4 live on a 3.5 acre farm with my now 4 in and out KITTYKIDZ even though I suffered during Covid19 so did everyone else and I’m still here to write this story.God bless you❤
My pain came and went but consistently had better days, but day 92, I woke up and felt 100%, stayed at it for 120 days, and felt so much better, still fasting a few days a month and continue to do better
Also a lot of the sardines in oil are packed in cottonseed oil, check the ingredients and make sure it's olive oil, but even then it's questionable if it good olive oil or not. I buy them packed in water and then add a good trusted olive or avocado oil or melted butter to them, I also air fry them to get crispy and add a little Celtic salt, yummy!!
@@marlirobison7237 There are about 30 different types of mackerel and the mercury level varies greatly depending on the size of the fish ( the smaller the better) and the origins. Atlantic and Atka mackerel from Alaska are high in inflammation-fighting omega-3s and low in mercury,
Massage therapist here!!...I work with clients like this guest every day! There is so much you could do day to day to reduce pain. Yes, diet and food addiction is the longterm solution that must be done....but we can also influence the landscape of the actual tissues/bones of the areas of pain. First, sauna. As Dr. Boz mentioned. Sauna needs to become a standard. Literally consider it your workout. 3/4 times a week. For many reasons, but specifically to plantar fasciitis and frozen shoulder, sauna prevents muscle atrophy. If you are in pain your are going to move less, creating atrophy and the perfect scenario for a catobolic state. Next, tendons and ligaments are avascular, very little blood flow. With sauna, your are greatly increasing blood, and therefore lymph to all areas. Add some gentle range of motion to the end of a long sauna session and you are manually pumping healing cellular properties to these damaged joints/ligaments and tendons. Next, contrast therapy. Creating a pumping mechanism of vasoconstriction and Vasodilation to increase the blood and lymph moving. You can do full body, cold plunge hottub/sauna, or local, cold bowl of water and hot bowl of water. Third, massage and bodywork. I have a 2 hour session designed specifically for her case. I do the contrast therapy on feet, belly and head/face/neck. Abdominal massage is a must. Lymphatic work. All of this will speed up the healing process and bring immediate pain relief!!!
That wad a good comment right up to"for hercage". Stop please. That's incredibly insulting and negative. I'm 73, carnivore 680 days and it galls me to hear that because I look "good" for ANY AGE. ❤❤
It was my birthday yesterday and I was 71. I've been on your sardine diet for about 2 months, but I did cheat a little as I love fries and pasta! Today I nipped to the shops putting on a parka coat (the kind with the pull in toggle waist), and was shocked that I had to pull in the toggles 4 inches on either side (8 inches!) I was stunned, to say the least... and I feel sprightly and fabulous! Thanks Dr Boz your diet is a miracle!
Prepare your pasta the day before. Put it in the fridge overnight. Then reheat it the next day. It is much healthier for us because it doesn't spike insulin. ❤
I am so happy to hear someone address the blood sugar spikes that come from eating a large portion of beef at one time. I had been on keto for several years and could not figure out why I still had high fasting blood sugars. (120-180) I lift weights so I thought I needed a lot of protein to keep my muscle. I dropped my protein intake from 150 gms per day to 60-70.
I was really frustrated when I started. I find that if I eat 2 cans of sardines at the same time my glucose goes up. I now know this because I have been testing glucose a lot. I now make mindful choices about how much to eat
I just found your channel Doctor. Refreshing to see a doctor that really seems to love and care about her patients! A rare breed indeed. Think I’ll hang out here awhile……….❤️ 🕊️✝️🕊️ ❤️
I have a problem with food, I admit it. I have been strict keto from March 2023 and there is no way back for me. I never went off the rails since I started. When I get some mental craving about bread or pizza, it's enough for me to remind myself how I was about a year and half ago to remove even the remote possibility of going off the rails. As a matter of fact, I never felt so well in my life and it's not just about the weight loss. The fact that I have the last meal at 10am is liberating for me and also, the fact that I can smell flowers when I go for a walk, it never happened from the 80s that I could smell anything and now my sense of smell is back. God bless you Dr Boz! (and sardines, and eggs, and beef...)
@@gerryfox8486 Hi, sorry I just saw your comment, that's why I didn't reply you earlier. I buy various Portuguese brands as I live in the old world, however, the ones I get are in olive oil as I don't trust sunflower seeds oil or other stuff. I add one thing: fresh chilli peppers, about 7oz and that, with the chia seeds, are the only vegetables I take in the day. This works for me.
I would certainly class sardines as a "superfood". Quality protein, full of vitamins and minerals, healthy fats, omega 3, they are good for your heart, bone, skin and brain health plus they taste good, what is not to like about them??
@@lynette599 The mercury content is very low in sardines. Fish like tuna is extremely high in it, that's the kind of fish that you should avoid consuming on a regular basis, not sardines.
Wow, I am so inspired. I HATE sardines, but I'm seriously going to try disciplining myself for three days. Keto has already helped me overcome food addiction, bloating, and constant carb craving. Since I lowered carbs to 10g max/day, I have felt so free. But, my glucose is still high-ish (125-150) and my ketones minimal. This will help me get to the next stage! I bought a desk treadmill for work too, to burn up my glycogen stores! 16% body fat to go...
P.s. as a therapist, I do want to caution everyone about the risk of disordered eating with any strict dieting. Intermittent fasting is so good for the body, but we also need micronutrients and antioxidants from other food sources. Obsessing about specific body metrics or rigid rule-making with food could cause problems if a person loses a sense of balance with their nutrition or attitude about their body...
Just past my 1st year anniversary! I can't lose my last 25 lbs and my sugars are stuck in the low hundreds, BUT my health is better than it was, so I will take it as is. It's a good lifestyle even if dialing it down to perfection is way too expensive and obsessive for me. What I did get is a miracle any way I look at it and at 67, I'll just be grateful.
Try weekly 36 hour fasting with measured protein with vegetables not bunch of butter. If you need a 3rd meal try bowl of soup like with chicken& vegetables like cabbage but low on carrots. Up MCT, sardines if possible, up exercise & weight lifting (or use of bands - I got a set at Walmart)
Oh, oh! Lost my first 80 lbs on keto, then another 40 when I chose not to eat foods with added sugar, grains, and seed oils. But! In between these two different approaches, I only kept the weight off by a combination of fasting and then binging on junk food and desserts in the evening. Had a stroke. 😩(Recovered, but that scared me straight!) Have kept 80 lbs total off for this last year, but now I want to lower my LDL and build muscle. What have you done that’s working for you? I think I would make my number one goal reducing carbs while eating healthy whole foods and reversing your diabetes. Your choice in how you do it, but it should be your 100% focus.
Maybe you were eating too much lean protein - converting to glucose just like carbs. I have to fat fast a lot on carnivore. It’s very easy to eat too much on carnivore for me. It’s very easy to eat too much lean protein in general. Be sure to eat the fat with the meat. Add butter (NO seed oils) to lean meat. Your ketones will be low otherwise. MCT oil makes a big difference in bumping the ketones up.
I get terrible inflammation when eating regular commercial eggs that makes it painful to walk because of knee swelling. Pasture raised eggs are fine, and I can eat as much of them as I want. I assume it has something to do with grains and soybeans which they feed the chickens, as I get inflammation from both of them.
Sardines, salmon, and shellfish have much lower concentrations of mercury than larger fish like tuna and swordfish. Whether this is still too much mercury I don't know.
I eat about 3 servings of fish per day, mostly sardines and salmon. But I don’t go over that to avoid selenium toxicity. I’m not understanding how this isn’t a problem on sardine fast.
I’m so happy to have come across your video. I just started my intermittent fasting 4 days ago and meal prep has been hard, trying to eat healthy. May I add, I live in my van and only have a small cooler. I’m heading to store later today and stocking up on some sardines. 🙏🏻♥️
THANK YOU for this video! I have been wondering for a while now, if it is safe to do sardines long term. I love sardines and feel great when I’m doin’ the sardine thing!! Told my PCP about the sardine fast. She was very interested. Yay!
If you ate 16 ounces (approximately 454 grams) of sardines per day for an extended period, you would obtain a significant amount of essential nutrients, but there would still be some key nutrients that could be deficient. Here's an updated breakdown: ### Nutrients Provided by 16 oz of Sardines: - **Protein:** ~88g (176% of the Daily Value, DV) - **Fat:** ~50g (including a high amount of omega-3 fatty acids) - **Vitamin D:** ~2,000 IU (500% DV) - **Calcium:** ~1,200mg (120% DV) - **Vitamin B12:** ~25µg (over 1000% DV) - **Selenium:** ~120µg (218% DV) - **Phosphorus:** ~800mg (114% DV) - **Niacin (B3):** ~20mg (125% DV) - **Iodine:** Varies depending on the sardines' source but generally adequate. ### Likely Deficient Essential Nutrients: 1. **Vitamin E:** - **Deficiency Impact:** Acts as an antioxidant, protecting cells from damage. A deficiency could impact skin health, immune function, and increase oxidative stress. 2. **Vitamin K:** - **Deficiency Impact:** Important for blood clotting and bone health. Deficiency can lead to bleeding issues and reduced bone strength. 3. **Magnesium:** - **Deficiency Impact:** Required for muscle and nerve function, blood glucose control, and bone health. Deficiency can cause muscle cramps, mental health issues, and cardiovascular problems. 4. **Folate (Vitamin B9):** - **Deficiency Impact:** Essential for DNA synthesis and repair, and for producing red blood cells. Deficiency can lead to anemia, fatigue, and increased risk of birth defects during pregnancy. 5. **Potassium:** - **Deficiency Impact:** Crucial for muscle function, nerve signals, and maintaining fluid balance. A deficiency can lead to muscle weakness, cramping, and cardiovascular issues. 6. **Iron (potentially low, depending on bioavailability):** - **Deficiency Impact:** Necessary for producing hemoglobin in red blood cells. Deficiency can lead to anemia, fatigue, and impaired cognitive function. 7. **Zinc (potentially low, depending on the overall absorption):** - **Deficiency Impact:** Important for immune function, wound healing, and DNA synthesis. Deficiency can lead to impaired immune function and slower wound healing. ### Vitamin C Consideration: - **Carnivore Diet Perspective:** Carnivore diet proponents often argue that the need for vitamin C is lower when carbohydrate intake is minimal, as glucose competes with vitamin C for absorption. While sardines contain trace amounts of vitamin C, the absence of carbohydrate intake in a diet focused solely on animal products like sardines might reduce the typical vitamin C requirement, although this remains a point of debate. ### Conclusion: Eating 16 ounces of sardines daily would provide a wealth of essential nutrients, but it may still result in deficiencies in vitamin E, vitamin K, magnesium, folate, potassium, and possibly iron and zinc. While the role of vitamin C in such a diet is debated, it is generally recommended to ensure a varied diet to cover all essential nutrients.
With the exception of Zinc and Potassium, everything you listed is stored long-term in the body in various organs and bone. You can easily go for very extended periods without consumption for most of this list. RDIs are not exact blueprints for survivability. If they were, then we wouldn't be here because our ancestors would have been screwed considering that their diets were far less varied and guaranteed than our modern food environment. That being said, taking a single food diet beyond a few days can definitely be risky depending on your overall general health.
@@DoctorBoz do you have any thoughts on how she could still be insulin resistant after 4 years on carnivore and 90 days on sardines? I was absolutely astonished when she said that. Are some of us doomed to be IR for life?
I really think fish is the primary meat that humans should be eating. Its the only place you get sufficient omegas, iodine, and selenium in one place, and I think most people would have no problem killing a fish if they had to. Unfortunately, the heavy metal thing does complicate things.
your skin looks excellent smooth and soft and radiant. and your hair also looks very healthy. my son loves sardines. me not so much. we are heavy on the carnivore. working on our issues. best to you. loved this interview.
Thanks…I think getting past the smell when you open the tin of sardines!!! I find that the sardines in Chicken of the Sea and Beach Cliff are very mild in taste….just don’t get the ones in oil….
I love this lady...i like sardines but 3 days ???? Im on day 2 and if i had do eat these for life to prolo ng my life not sure i could do it. She is 100% right you need support for sure. She loves what she doing,she is genuine in wanting to help educate,so honest in admitting her mistakes,gosh if we all could have a Dr. like her❤❤ .Hope i can make day 3 of sardines😮💨
I'm not a fan of fish. I just finished a 72-hour Adapted Sardine Challenge (recipe from Carnivor Doctor Lisa Wiedeman). Its recipe with Sardines, tuna, salmon, boiled egg, bacon etc....) In short, it tasted like tuna salad in the end and I made it through my 3 days without any problem.😊 I won't make 10 😂. Next time I'll try his sardine patties. When I get used to it, I'll switch to canned foods. Many put hot sauce on it, dijon mustard, olive oil mayonnaise. In short, my blood sugar dropped, my ketones went from 0.4 to 2.5 mmol in 72 hours and -5.6 pounds less. We have to learn to find ways to enjoy them and if we have to cheat a little at first by masking the taste, why not.🤔😏 I still had good results.💪 Since yesterday, I've been on a carnivore week test and I love it.🥰 Low blood sugar this morning, ketones at 2.7 mmol and -1.4 pounds. Good luck finishing your 72 hours☺👍
I'll have to try that recipe thank you. I made day 3 and it did help make ketones. Yay!! I'll check out that Dr. I'm new to all this Keto so I'm thankful for the feedback. 😊
@@gingerboxer7470 Go to his channel, click on the magnifying glass and type Sardine. Videos will be easier to find. Another little tip if I may: Listen to them LIVE. They often receive guests who will introduce you to other wonderful channels on keto, even the carnivore teaches us something else. It always makes me happy to comment☺, even when I know people are in a hurry or don't come back to read. You never know who you might be able to help a little. Good discovery!🥰
I think doing a three day fast is a great way to start. You could do a three day fast every week and as you eat this sardines, your palate will adjust.
Dr. Bos I thank you for all your information! I think your looking younger since I have been watching you! Apparently those sardines and intermittent fasting are working
Reverse the resistance with weight training... you must stimulate the muscles... the peptide BPC-157 will heal the Planter Faciitis - I personally know it will
Thank you Doc Boz. Your videos are life changing Jane is one tough lady. I love it. I think I’m insulin resistant My ketones are about 2.5 and glucose about 130. It came down from 180. I’ll keep watching your videos. Love your passion You’re the best.
Love the thumbnail 😂 and this has really inspired me to at last give the 3 day sardine challenge a try and who knows, if it gives me great results, I may give long-term sardines a go. Thanks
I had heel pain for over 2 years that I thought would never go away. I started doing a heel strengthening exercise before I got out of bed. I also found a shoe from Kuru. I’m not affiliated with them at all. The pain was almost completely gone in 2 weeks and now I don’t even need to wear them and I am fine. I walk between 2 to 6 miles a day. I did it even before losing weight.
This is so encouraging to me. I need to track my Dr. Boz ratio. I know insulin resistance is a big issue for me. Thank you for sharing this testimony. I have been frustrated lately.
Yoga, especially stretching the foot, calf, hamstrings, lower back, shoulders, neck. Its all connected. Plantar faciatis will go away but stretching from the foot up or neck down will get you healed
My 18 year old kelpie cross dog eats two cans sardines plus eggs etc and aging backwards Has difficulty digesting beaf in lastcyear hence sardine mackerel diet
I'm a weight loss surgery patient had it in 2021. 5'4 currently 36 yrs old. I went from 242-162. Then life happened LOL now I'm back up to 192. But I am currently on day 2 of sardine fast. My hunger cues were ALL messed up. But even on the second day, my cues are much more accurate. My first goal is 175. I felt good in that space and I know I can get there. Thanks for this!
Really want to thank you for this discussion which delineates the importance of the differences in individuals, how protein and the amount of its consumption can affect people differently. Hopefully this is my key to success in reversing IR. High protein/ fat diets plummet my energy and glucose avg does not drop below 120. When I add a small amount of healthy vegs do I regain my vigor, but will be implementing a longterm sardine fast.
Cans Tuna, Cans Salmon from Alaska are other options…in water not the Oil options Will also give a little Variety. Chop some fresh dill or mustard I’ve done the Sardines Keto and lost 34-35 lbs , great but to keep going requires variety
I was getting ready to do a 3-day sardine "fast" or cleanse until I started reading about arsenic in sardines. Wondering if Jane had arsenic levels tested, and wondering Dr. Boz, your take on the arsenic content in sardines. Thank you!
Arsenic in sardines, like in many other seafood, can be a concern because fish can accumulate trace amounts of arsenic from the environment, particularly in their habitat's water and food supply. However, arsenic exists in two forms: organic arsenic (primarily found in seafood) and inorganic arsenic (more toxic and harmful). Most of the arsenic in sardines is organic, which is generally considered far less toxic and poses minimal health risks. Organic vs. Inorganic Arsenic: Organic arsenic is commonly found in seafood like sardines and is not highly toxic to humans. Inorganic arsenic, found in contaminated water or rice, is the form linked to more serious health risks, such as cancer and cardiovascular issues. Levels in Sardines: So, basically, sardines are not known to accumulate high levels of inorganic arsenic, unlike some other fish species. The occasional or short-term consumption of sardines (like in a 3-day cleanse) is unlikely to pose significant health risks from arsenic exposure. Long-term, daily consumption of seafood in large amounts could increase exposure, but even then, sardines are not among the highest-risk fish. For a 3-day sardine cleanse, the arsenic levels in sardines are unlikely to cause harm, but as with any restrictive diet, it's important to maintain balance and ensure you are considering all potential risks. If you're still concerned, you could vary your seafood intake with lower-risk alternatives.
Jane / Dr. Boz, Would this work with Mackerel instead of Sardines? Eight tablespoons of MCT per day seems pretty high. I guess this drives those ketones way up! Can't wait to hear about Jane's blood tests... especially her Omega3 index.
You tuber “Keto Woman” has three cans of sardines and one can of mackerel a day. Because mackerel adds extra nutrients that sardines don’t have. And apparently there are a couple of other alternative fish that are very similar, I think Herring being one.
This was a great episode! Was under the impression that pork is inflammatory for a lot of people. I’d be curious what her blood sugars would be eating beef vs. the pork.
I can’t begin to express how proud I am of her. What a strong dedicated woman to take such a healthy turn in her life and regain her health. Just so very inspired and impressed with her. I do wonder if some people will be insulin resistant for life. I was very surprised to hear that she’s still insulin resistant after 4 years. When your body becomes resistant to zero carbs, where do you go when carnivore no longer works?
U reduce the volume of food (in calories/meal.) That's why she was saying she could eat a big steak and her blood sugar would go high. No carbs but too much volume
@@msbeecee1but she did say she’s still insulin resistant even now. That was the first time I’ve ever heard of anyone being IR after 4 years on carnivore and 70 days on sardines. I’m wondering how common this issue is.
I had heel pain when I put on 20lbs when I was caregiving two parents - one with afib/heart failure and the other with PSP. All I did was lift them and cook and eat. No exercise. Absolutely horrific life for us all. I lost a lot of weight after my dad passed away and recently my mother has entered hospice. My heel pain went away with the weight loss. I’m very sad and unhappy but my weight is normal. I’m also diabetic so I need to start taking care of my own health. I love sardines and I’m going to do the 3-day challenge starting from tomorrow. I had some tonight. It was delicious. I’m wondering if I can use some ghee… I remember my mom used to sauté them in ghee with green chilies and onions and green peppers.
I did three 72-hr cycles with one cheat day in between a year ago. I lost a bit of weight, kept off sugar and the weight (and the benefits that come with that) for almost a year. Then I slowly regressed, going back to old dietary habits, as attested by my expanding midriff. Need to resume the challenge again.
I am so glad to find another person in the world who has problems sleeping on the left side. As a fat person if I ever inadvertantly slept on my left I would wake up in sever pain, and have to do yoga in the middle of the night to move wind. After dowing low carb fasting and losing 50lbs, I now happily selpp on my left and if I am windy lying on my left is now like a superpower to move wind. First call to address abdominal pain is to lie on my left, wait 15 seconds and BUUUUUUUUUUUUUUUP!!!
Sardines do contain some mercury. I'm curious if Jane had any issues with mercury. She mentions being tested for heavy metals, but I did not hear results. I eat sardines regularly, so I'm not trying to be critical. It's something I've wondered about as I've been eating sardines.
the small fish have very little mercury...They don't keep growing like tuna and larger fish that over time eat more and more which accumulate more mercury as they grow.
I understand that dogs should not have olive or avocado oil and no garlic or onions just saying, Thanks for the great information and the Journey shared here. Love the results of the sardine fasts. I did a 72 sardine fast Dr Boz, when you first started the sardine challenge and I lost 6 lbs in the 72 hours probably was inflammation but I felt better to. It does wonders, those fishes are a miricle for us, like you say.
You should try listening to Stephanie the keto person on TH-cam. She connects the dots as to the why's people have once they start keto or carnivore. She gives consults tailored to your situation to get you back on track.
I'm 67, gained 20 pounds on carnivore eating a pound of meat a day. I now eat 2 meals, only 3-4oz per meal, twice as much fat and I'm losing now. Trial and error for each and everyone!
Just to say to those doing omad, from experience, you will likely suffer issues eg hair loss, weight loss stalls and more. Vary your fasting routine over a week and month and have days off ... so important. It will help keep you metabolically healthy, tackle weight loss stalls, keep nutrition up as it should be, with supplements .. not necessarily every day unless you're really depleted , but jumble it up. Tackle inflammation with things like therapeutic dose of fish oil/omega 3, sleep, stress. All of which were in my toxic bucket. Byt one meal a day is so easy after a while, but do Vary it up over a day /week / month esp if you would be prone to eating too much in one meal. The body will prefer smaller doses of protein. But, you also must keep your daily protein up (1g per pound of ideal body weight) or you will suffer loss from that too xxx
Is there any discussion on using extreme diets like this to fix metabolism with the end goal of transitioning back to a normal, well balanced diet? I'm doing no carb no sugar, taking berberine, drinking apple cider vinegar to fix blood sugar and blood pressure and it's working, but in the back of my mind is the idea that God didn't mean for us to only eat meat. Originally He made us to eat fruit, greens, herbs etc. Bread should not be the enemy. Some sort of flat bread has been the main food for many cultures throughout history. It is proper human food. How can we return to what we were meant to eat from the beginning?
Hi Dr. Boz, your guest looks great and so do You! I buy Safe Catch sardines in water, which is from a small family owned business. I use Moroccan Olive Oil, which doesn't have that biting, bitter taste. Just eat them out of the can. Thank you!
I think you have to get past the smell, I think they taste like tuna. I guess I would try adding a little avocado Mayo. I know a lot of people Like the sardines in mustard. You might give that a try! My palate has definitely changed and I like them now
![Dr. Boz [Annette Bosworth, MD]](http://yt3.ggpht.com/WfdlK4hAtLXN0pbNT1UGRBAe53Vw5hmmlAuyvVV_OUs2FctDCAR2Ot0byG4T8N5Ux04V8wgWZSk=s48-c-k-c0x00ffffff-no-rj)
❤ I'm on my 23rd day of your Sardine fast. Nothing but Sardines, water, and coffee. I've lost over 30 pounds
Wow that’s amazing!!! How many days did u eventually do altogether? And how was it? Did u put back any lost weight after u ended that fast? How did u deal with cravings whilst on the fast? Did u eat plain sardines and the same way prepared or did u have some way to change things up over that period?im keen to try it soon
I hope you are adding 2 tablespoons of fat per can. It helps with hormones and fills you up.
Wauww🎉 how much sardines do you eat? In water or oil? Thank you!
Whatttttt????? Congrats. This is SO exciting!!!!
What do they taste like?
Dr Boz. I watch tons of videos on health wellness and longjevity and it’s the first time to see you and what a pleasure. I’m 83 have dropped 105 lbs in 9 years and have another 22 lbs to eliminate which I can complete by 2025.
Not bad for an old geezer. My ultimate goal which I remind my subconscious daily is to live healthily to 144 yrs young and so far it’s looking good. Thank you cmacd
That’s the right attitude! I’m rooting for you! ❤
My mom is 85 and I've tried to convince her that it's never too late to make changes to lessen her inflammation by stopping sugar consumption, but she still wants her ice cream and candy and bread (and loads of meds from her doctor). She's in pain every day and refuses to connect the pain to the foods she consumes even after seeing me make the changes I have with zero sugar on carnivore, a massive weight loss and tons of energy.
@@meanwhile...7707 if she attends a senior center, my experience is that they feed a very unhealthy mix of foods…fried food, lots of pasta, potatoes, canned fruit in heavy syrup, cook8es and cake etc, and very little to no low starch vegetables. I love the companionship, but walked away as their menu is a killer.
WOW!!!! AMAZING!!!! VERY INSPIRING!!!! YOU WILL DEFINITELY GIVE 144 A GOOD GO!!!!!
You inspire this young 73 year old 😅
Sardines frankly is the only thing that my body always, absolutely and utterly loves. I get tired of them, but when I eat only sardines, all my levels just start going down. I am a food addict, I am a volume addict, just like Jane. It's a HELL of a journey and she is inspiring. I wish I could get to her level. I wake up almost every morning with the thought of starting to do ONE day of just sardines. Sometimes I make it, sometimes I don't. My blood tests are better when I am on sardines a lot and worse when I do anything else, even if keto. But my addiction to other food is not easy to overcome. I have kicked the sugar habit, but dairy.... dairy is my downfall. And eating late.
Congrats on ditching sugar habit. That’s huge. I can quit dairy but have trouble giving up sugar.
@@sanebooks what brand do you prefer?
@brendakemp9060 I really prefer and only buy Season's sardines. I order a pack of 24 from Amazon. The ones in olive oil are good. Also the ones in tomato sauce. I think I'll try the ones in mustard next. They also have them in water, with or without added salt.
@@notnow7973 I hear you. We all have our struggles. These addictions are a b***h, unfortunately 😕
Dairy is not good in my opinion. Switched to meat and fruit. Yes fruit! And I feel even better
Took me 10 years from 260+ to 150 stable now.
Now 78. Food was my drug of choice/comfort.
One year ago started keto then carnivore. Totally freed me from preparation, quick shopping and so much more time to do the things I want to do plus not as many dishes to wash. Love your testimony. Yes volume addiction that was me. I don’t talk about food or recipes. Even have eliminated social pot lucks didn’t serve me well. I have choices.😊
I love your last sentence!!! Yes!! We have choices!!!
Gorgeous Woman.. don’t even need the volume on..
Mine, too! I’m having up and down success.
so, what do you eat exactly? :) I do like a good ribeye
God bless you
My dog eats a can of sardines every day. They have healed so much for her. She's 13 and she's back to acting like a puppy! I'm so grateful
I give mine raw beef that includes organs meats and bone with two joint chews topped with sardines. Her hip joints didn't developed correctly so anything to make her feel better and to avoid surgery as long as possible. Her energy is through the roof and her teeth are perfect.
@@5thandoverland 😍
❤
So happy to read about a dog eating sardines. My precious, dearest beagle boy, the LOVE of my life, lived to be exactly 16 and he also enjoyed a can of sardines every day. Everybody praised his coat, it was always shinny and soft.
This is such a good testimonial which distills the real root issue down to defeating artificial hunger and the liberation one will feel when they realize your body can reset to a more natural state where food addiction has been neutralized. I have been on this journey for 2.5 years and started it with weekly sardine fasts. I did that for a few months until I realized I never get hungry anymore. My biggest issue is not being able to convince people around me that everyone can do this. I randomly do a 3 or 4 day fast every 4 to 6 weeks and am still perplexed that I don’t get hungry. I occasionally grab a can of fish for nutritional reasons, but that is very rarely today. My wife wishes I would clear out my cabinet stocked full of sardines, herrings, and anchovies, but I maintain it like an emergency first aid kit. 😊😊😊 I changed to an OMAD lifestyle (I only feed between 4:00 PM and 6:00 PM) loosely based on a low carb Mediterranean diet (extremely reduced any highly processed foods) and ferment my own vegetables, yogurts, and vinegars. I cycle between random feast and fasting periods - trying to work my body the way our ancestors did and keep it working the way it is designed to work. My biggest surprise is from my doctors. I have gotten off of my many prescriptions which I was told would be impossible. Now, my typical visit went from a 10 minute talk about adjustments to my meds to 45 minutes of they asking detail questions about what I am doing. At my age I have my GP, Hematologist, Ophthalmologist, Oncologist, and Surgeon all scratching their heads at my massive improvements. My GP recently told me that I should write a book - I just chuckled at him and said “There are already hundreds of them written. We just have to get people to read them!” I wish I could get people around me to recognize the potential they have within them to do the same. It gives me so much pain when I see someone suffering and I can’t get them to try. 😢😢😢
Sad that your wife would want you to clear out your cabinet of foods that are obviously benefiting your dietary lifestyle of choice and overall health. Stay well 🙂
@@reggiedunlop2222 She accepts the fact that it is my safety blanket and that I look at my stockpile every morning when I make my black coffee. At this point, I could move it to the garage, but then we’d have a perfect marriage. What’s the fun in that. Besides, she has been slowly getting drawn into my web. She hasn’t jumped in with both feet, but I have managed to get her to dip her toes in - you have to start somewhere! 😂😂😂😂😂😂
@@retiredbitjuggler3471 your perfect marraige brought me chuckles!!🤣🤣🤣🤣🤣🤣🤣🤣🤣
Would love to see that top fall off .. gorgeous woman
What a great and inspiring story and look what Dr Boz has accomplished with her knowledge, getting us all here together and sharing the success stories and her dedication to finding resolutions. Amazing!
Probably like you and many of us, I had followed other doctors, one being Dr Caldwell Esselstyn with his “eat nothing with a mother or a face” diet. I know he had success with his heart patients, but it may not be the best way to attack insulin resistance.
Sardines! How simple is that? Always right there in front of us.
Jane’s story, a fellow navy veteran and the topic of this video and yet another success story through Dr Boz.
Jane’s a GENIUS!! Figuring out that protein was converting into sugar when she ate protein is a huge awakening !!!! You go girl!!!!
Sardines have protein too, right?
Thank you Jane & Dr Boz. I had to watch this a 2nd time to make sure I understood what was happening to Jane both physically and mentally. Congratulations Jane, you are certainly a force for good!
Thanks. I’ll keep everyone posted on my progress for sure. I do a lot of experimenting on myself and get labs done too!!
@@jfcrum99jane, you are such an inspiration!! I am thrilled for you about your new health status!
For clarification, were you saying toward the end that you aim to eat at least 1500 calories of the good food daily, or to eat that much (to avoid under eating) as well as to not eat more than that? I’m 76, in a weight loss stall for past 6 months or more after 2 years carnivore, eating earlier in the day, good sleep, etc. I’ve been trying to eat 1 gram protein per lb of ideal body weight for me, and about 60% of calories from fat, but that puts me at 1900 to 2100+ calories per day and I wonder if it’s just too much calories.
45:27 45:27
Just wondering if you aim to eat no more than the 1500 calories per day. TIA 😊
Jane, this has given me insight into why my 680 days if carnivore have put me into a stall. I started sardines today and now I am going to just keep eating them until I see my cellular chemistry improve. Im facing a major surgery this Autumn and was this is the big reason I've returned to sardines to really get my ketones as high as I can to protect my brain during anesthesia and accelerate post surgical healing. My super power is the same as yours and I can eat the same without boredom. Thanks for sharing.
Isn’t she inspiring?!? God bless Jane!
I think the first thing I would do is use chronometer or carb manage and tract a couple days of what you eat. I know it might be a pain but you will need to weigh and track your food. The other thing I would do is look up a TDEE calculator. (Total Daily Energy Expenditure) to find out if you are under or over eating. Then I would start trying a 36 hour sardine or water fast. I was stalled for over a year and using these strategies really helped. Stress and life happened and I over ate to gain back the 20 lbs. also how do you sleep???
The fascia pain? Did it disappear finally?
I was told before a minor surgery to stay off of fish oil due to possible blood thinning.
@@cherylbrash Stay off of fish oil supplements, probably. Not from eating fish. Right?
Very poignant for a hardcore binge eater who worked my tushie off to reverse my T2D etc by doing 2 - 21 Day classes and then right back to binge eating. the brain and behavorial work are real! And I am still here struggling but getting great inspiration from your Tuesday Lives - Thank you.
Archaeologist here, and sardine cans make up a lot of the historic trash we find in the woods. Sardines, beer, and sweetened condensed milk. I wanted to try sardines while working in the woods to see how I would feel after walking 8 /10 miles a week in rugged terrian. Now I want to try it. Thank you for the video!
Interesting
Where?
I used to own rural land in north Florida east of Gainesville. Lots of cola bottles from the days when they usually had a deposit on them. Maybe I just didn’t notice the cans, maybe the climate and the acid soil did them in?
I so read your comment wrong at first. I thought you were saying this stuff in the woods are found in the food 🤣
the magic in fish is DHA - it makes up about 30% of the structural fats in the gray matter of the brain and about 60% of the structural fats in the retina.
Can i also ear canned Salmon than? 🙏
I know a centenarian Aegean fisherman who claims to have eaten sardines (and little else) every single day of his exceedingly long life. At 104, he’s still surprisingly active, mentally sharp, and phenomenally healthy for his advanced years (though he continues to smoke nearly a packet of cigarettes a day - he began at 14 - and drink over a litre of wine when enjoying his beloved sardines). He attributes his physical health to his life at sea, and his mental acuity on the fact that he could no longer hear his wife’s nagging (she’s now 98) once he went deaf in a diving accident when he was in his thirties...
❤❤
😮🤯
Her skin is GLOWING!
That's fish oil 😂
Annette do you do allot of swimming in chlorinated water? As your hair looks damaged from something like that or has a buildup of hairspray. As a hairdresser I recommend that you buy the shampoo that strips this off the hair and only use it once weekly. You will notice that your hair will feel silky, soft and shiny again. ☺️Love your work and videos.
She looks 40 ish. Hot lady
One other person in the comments caught it. Pre sardine diet, she was eating too much protein, which brings on gluconeogenesis and kept her glucose high. Sardines only does work. But an alternative is to buy beef fat or pork fat and add some of that plus a 1/4 stick of butter to smaller portions of meat. Also, lots of walking will deplete ones glycogen stores quickly.
This is a big one….
If I have too much protein, I’m out of ketosis and I’m tired, can’t lose weight…..
Add in more fat, but calories equated for still, my energy is back and body fat percentage moves. Everyone is different though I realize.
Pigs are filth dont touch it
@@korettawright3620Me too
@@korettawright3620 Anyone that says that they "can't" lose weight is fooling themselves...
I’ve come from 300 lbs in jan 2015 to 195. No secret techniques or the latest fad diets no special foods have a sweet or 2 daily.
I only deprive myself of added sugar and artificial sweeteners.
Sugar has been my ADDiction since a child and it still is but under control.
My next goal is188
Then177 why because I raced a road bicycle for 22 years and always felt strong but the 144lb guys would usually best me.
I’m 83 recovering from a broken hip my a1c is today 7.4 live on a 3.5 acre farm with my now 4 in and out KITTYKIDZ even though I suffered during Covid19 so did everyone else and I’m still here to write this story.God bless you❤
My pain came and went but consistently had better days, but day 92, I woke up and felt 100%, stayed at it for 120 days, and felt so much better, still fasting a few days a month and continue to do better
Hi there. What type of pain did you eradicate with the sardine diet? Thank you.
120 days !!! Wow!!! Incredible!!!! How did u not get bored? What helped u stay on track? It’s day 1 for me today
She is amazing and she is disciplined. I would be bored! She is 70 and has only laugh lines and a smooth skin. She looks max 55 🎉
No, she is not 70. She is 64.
I eat a can of healthy planet sardines at noon everyday with turmeric, black pepper and garlic powder. Love them.
Going on a road trip wit my boiled eggs and sardines today
Yup! Same here. That’s my on the go meal. So delish!
Im at the grandkids house today, brought my eggs and fish. Perfect. Good to know IM not alone in my food choices.
@@SimplyFrancescacan I add cauliflower rice to that?
@@usinebobnot if ur staying carnivore
(Or while doing a sardine fast)
Eggs peal super easy if you steam them instead of boil them.
Aldi has great sardines with excellent texture and not overcooked and mushy, but they sell out fast. The bones are very soft and barely noticeable.
Are they in oil or water?
@@usinebobmostly water. Oil packed available sometimes at my local Aldi in Mississippi.
@@pattybhealthy7334 thanks
@@pattybhealthy7334Please AVOID seed oils such as sunflower.
Also a lot of the sardines in oil are packed in cottonseed oil, check the ingredients and make sure it's olive oil, but even then it's questionable if it good olive oil or not. I buy them packed in water and then add a good trusted olive or avocado oil or melted butter to them, I also air fry them to get crispy and add a little Celtic salt, yummy!!
If you're tired of sardines, mackerel is also very interesting nutrition wise and delicious
Mackerel high in mercury!
@@marlirobison7237 There are about 30 different types of mackerel and the mercury level varies greatly depending on the size of the fish ( the smaller the better) and the origins. Atlantic and Atka mackerel from Alaska are high in inflammation-fighting omega-3s and low in mercury,
@@sunbeam9222 however, sardines are in general a safe and cheap choice
@@sunbeam9222 Thank you.
Yes, I think the King Oscar mackerel on Amazon is great, at 6 cans for around $15.
Good one. Really enjoyed this. Much encouragement to Jane on her journey.
Massage therapist here!!...I work with clients like this guest every day! There is so much you could do day to day to reduce pain. Yes, diet and food addiction is the longterm solution that must be done....but we can also influence the landscape of the actual tissues/bones of the areas of pain. First, sauna. As Dr. Boz mentioned. Sauna needs to become a standard. Literally consider it your workout. 3/4 times a week. For many reasons, but specifically to plantar fasciitis and frozen shoulder, sauna prevents muscle atrophy. If you are in pain your are going to move less, creating atrophy and the perfect scenario for a catobolic state. Next, tendons and ligaments are avascular, very little blood flow. With sauna, your are greatly increasing blood, and therefore lymph to all areas. Add some gentle range of motion to the end of a long sauna session and you are manually pumping healing cellular properties to these damaged joints/ligaments and tendons. Next, contrast therapy. Creating a pumping mechanism of vasoconstriction and Vasodilation to increase the blood and lymph moving. You can do full body, cold plunge hottub/sauna, or local, cold bowl of water and hot bowl of water. Third, massage and bodywork. I have a 2 hour session designed specifically for her case. I do the contrast therapy on feet, belly and head/face/neck. Abdominal massage is a must. Lymphatic work. All of this will speed up the healing process and bring immediate pain relief!!!
Dr. Rhonda Patrick said the best sauna is a traditional sauna as opposed to inferred. What are your thoughts?
@@ricka0917 agree. Temp is required to get the heat shock protein reaction.
@@sandraweberDo you give "Happy Endings"?🤔
It gives me so much hope to look at how great Dr Boz looks! And Jane has such a young look, too!
Super impressed by Jane - she looks so incredible for her age. Honestly, she looks so healthy and strong. 👍🏼👍🏼👍🏼
That wad a good comment right up to"for hercage". Stop please. That's incredibly insulting and negative. I'm 73, carnivore 680 days and it galls me to hear that because I look "good" for ANY AGE. ❤❤
Dr. Boz looking FANTASTIC !!!
doc is one of those people who gets prettier the longer you look at her
She's so correct re portion size! And our bodies can re-learn this, as well as meal timing.
It was my birthday yesterday and I was 71. I've been on your sardine diet for about 2 months, but I did cheat a little as I love fries and pasta! Today I nipped to the shops putting on a parka coat (the kind with the pull in toggle waist), and was shocked that I had to pull in the toggles 4 inches on either side (8 inches!) I was stunned, to say the least... and I feel sprightly and fabulous! Thanks Dr Boz your diet is a miracle!
Prepare your pasta the day before. Put it in the fridge overnight. Then reheat it the next day. It is much healthier for us because it doesn't spike insulin. ❤
Wearing continuous glucose monitor ?
its NOT the weight its about getting healthy when you start to get healthy the weight falls off
So much rich and honest information you are sharing. The concept of less is more , makes me hear what I have not heard, Thank you! I am grateful!
Wow really impressed by your guest! That you I have some of the same issues! Great encouragement and information!
I am so happy to hear someone address the blood sugar spikes that come from eating a large portion of beef at one time. I had been on keto for several years and could not figure out why I still had high fasting blood sugars. (120-180) I lift weights so I thought I needed a lot of protein to keep my muscle. I dropped my protein intake from 150 gms per day to 60-70.
I was really frustrated when I started. I find that if I eat 2 cans of sardines at the same time my glucose goes up. I now know this because I have been testing glucose a lot. I now make mindful choices about how much to eat
I just found your channel Doctor. Refreshing to see a doctor that really seems to love and care about her patients! A rare breed indeed. Think I’ll hang out here awhile……….❤️ 🕊️✝️🕊️ ❤️
The same goes for dr. Berry and dr. Ekberg
That a girl, Jane!! I talked to her during her journey. She's got a great story.
Thanks Karen!
I have a problem with food, I admit it. I have been strict keto from March 2023 and there is no way back for me. I never went off the rails since I started. When I get some mental craving about bread or pizza, it's enough for me to remind myself how I was about a year and half ago to remove even the remote possibility of going off the rails. As a matter of fact, I never felt so well in my life and it's not just about the weight loss. The fact that I have the last meal at 10am is liberating for me and also, the fact that I can smell flowers when I go for a walk, it never happened from the 80s that I could smell anything and now my sense of smell is back. God bless you Dr Boz! (and sardines, and eggs, and beef...)
What's your favorite brand. Do you add anything ever?
@@gerryfox8486I really like chicken of the sea, 98 cents and nice variety
@@gerryfox8486 Hi, sorry I just saw your comment, that's why I didn't reply you earlier. I buy various Portuguese brands as I live in the old world, however, the ones I get are in olive oil as I don't trust sunflower seeds oil or other stuff. I add one thing: fresh chilli peppers, about 7oz and that, with the chia seeds, are the only vegetables I take in the day. This works for me.
She looks awesome & very healthy 😊
Jane was my coach and a great encouragement to me on the 21 Day Challenge.
Isn’t she awesome?
Hi Cynthia!!!! Thanks you. Hope you are doing well!
@@DoctorBoz Totally Awesome!
@@jfcrum99 I am doing well. The sardine fasts are gifts from God! I am interested in your heavy metal test results.
@@cynthial6464 does Jane have pre labs to compare? Curious also!
I would certainly class sardines as a "superfood". Quality protein, full of vitamins and minerals, healthy fats, omega 3, they are good for your heart, bone, skin and brain health plus they taste good, what is not to like about them??
We'll see what the mercury-test says though
@@lynette599 The mercury content is very low in sardines. Fish like tuna is extremely high in it, that's the kind of fish that you should avoid consuming on a regular basis, not sardines.
…Most satisfying answer to the protein question I’ve heard yet …
OH MY GOSH! Jane looks 20 years younger after losing the weight!!
Thank you!!! I feel much better too.
Wow, I am so inspired. I HATE sardines, but I'm seriously going to try disciplining myself for three days. Keto has already helped me overcome food addiction, bloating, and constant carb craving. Since I lowered carbs to 10g max/day, I have felt so free. But, my glucose is still high-ish (125-150) and my ketones minimal. This will help me get to the next stage! I bought a desk treadmill for work too, to burn up my glycogen stores! 16% body fat to go...
P.s. as a therapist, I do want to caution everyone about the risk of disordered eating with any strict dieting. Intermittent fasting is so good for the body, but we also need micronutrients and antioxidants from other food sources. Obsessing about specific body metrics or rigid rule-making with food could cause problems if a person loses a sense of balance with their nutrition or attitude about their body...
Just past my 1st year anniversary! I can't lose my last 25 lbs and my sugars are stuck in the low hundreds, BUT my health is better than it was, so I will take it as is. It's a good lifestyle even if dialing it down to perfection is way too expensive and obsessive for me. What I did get is a miracle any way I look at it and at 67, I'll just be grateful.
Try weekly 36 hour fasting with measured protein with vegetables not bunch of butter. If you need a 3rd meal try bowl of soup like with chicken& vegetables like cabbage but low on carrots. Up MCT, sardines if possible, up exercise & weight lifting (or use of bands - I got a set at Walmart)
Oh, oh! Lost my first 80 lbs on keto, then another 40 when I chose not to eat foods with added sugar, grains, and seed oils. But! In between these two different approaches, I only kept the weight off by a combination of fasting and then binging on junk food and desserts in the evening. Had a stroke. 😩(Recovered, but that scared me straight!) Have kept 80 lbs total off for this last year, but now I want to lower my LDL and build muscle. What have you done that’s working for you? I think I would make my number one goal reducing carbs while eating healthy whole foods and reversing your diabetes. Your choice in how you do it, but it should be your 100% focus.
Buy a case of fish and make alkaline water
What helped my plantar fasciitis issue was daily standing on my toes just for a few seconds a day. It really helps
What are people's thoughts about King Oscar Sardines in olive oil? I love the ones with jalapeños added
Sardines work if you doctor them up. They're boring but satisfying. It's just a matter of what someone wants - haute cusine or simply eating to live.
I put olive oil and Louisiana hot sauce on mine. 0 carbs 0 Sugar
Yep! Boring. I have to add mustard or something to make them interesting.
I make mine with smoked Atlantic Salmon and homemade sweet chili sauce with allulose; can barely taste the sardines.
@@volvaheidrbores663 Louisiana hot sauce and avocado oil based mayonaise
I eat them with sauerkraut, they're boring to eat but Im always thankful when I get myself full and my cravings are gone❤
Maybe you were eating too much lean protein - converting to glucose just like carbs.
I have to fat fast a lot on carnivore. It’s very easy to eat too much on carnivore for me. It’s very easy to eat too much lean protein in general. Be sure to eat the fat with the meat. Add butter (NO seed oils) to lean meat. Your ketones will be low otherwise.
MCT oil makes a big difference in bumping the ketones up.
This…. 👍
@@BeefNEggs057 MCT also boosts brain energy…..Better choices
1 tbs mct per can of sardines? That's significant.
2 tbs per
I get terrible inflammation when eating regular commercial eggs that makes it painful to walk because of knee swelling. Pasture raised eggs are fine, and I can eat as much of them as I want. I assume it has something to do with grains and soybeans which they feed the chickens, as I get inflammation from both of them.
Jane is a Hero! 💐
Please do update us on mercury levels in Jane's bloodwork.
Sardines, salmon, and shellfish have much lower concentrations of mercury than larger fish like tuna and swordfish. Whether this is still too much mercury I don't know.
Congratulations on your weight loss and your productive journey!
I eat about 3 servings of fish per day, mostly sardines and salmon. But I don’t go over that to avoid selenium toxicity. I’m not understanding how this isn’t a problem on sardine fast.
I’m so happy to have come across your video.
I just started my intermittent fasting 4 days ago and meal prep has been hard, trying to eat healthy. May I add, I live in my van and only have a small cooler. I’m heading to store later today and stocking up on some sardines. 🙏🏻♥️
Make sure NOT in vegetable oil!!
THANK YOU for this video! I have been wondering for a while now, if it is safe to do sardines long term. I love sardines and feel great when I’m doin’ the sardine thing!!
Told my PCP about the sardine fast. She was very interested. Yay!
If you ate 16 ounces (approximately 454 grams) of sardines per day for an extended period, you would obtain a significant amount of essential nutrients, but there would still be some key nutrients that could be deficient. Here's an updated breakdown:
### Nutrients Provided by 16 oz of Sardines:
- **Protein:** ~88g (176% of the Daily Value, DV)
- **Fat:** ~50g (including a high amount of omega-3 fatty acids)
- **Vitamin D:** ~2,000 IU (500% DV)
- **Calcium:** ~1,200mg (120% DV)
- **Vitamin B12:** ~25µg (over 1000% DV)
- **Selenium:** ~120µg (218% DV)
- **Phosphorus:** ~800mg (114% DV)
- **Niacin (B3):** ~20mg (125% DV)
- **Iodine:** Varies depending on the sardines' source but generally adequate.
### Likely Deficient Essential Nutrients:
1. **Vitamin E:**
- **Deficiency Impact:** Acts as an antioxidant, protecting cells from damage. A deficiency could impact skin health, immune function, and increase oxidative stress.
2. **Vitamin K:**
- **Deficiency Impact:** Important for blood clotting and bone health. Deficiency can lead to bleeding issues and reduced bone strength.
3. **Magnesium:**
- **Deficiency Impact:** Required for muscle and nerve function, blood glucose control, and bone health. Deficiency can cause muscle cramps, mental health issues, and cardiovascular problems.
4. **Folate (Vitamin B9):**
- **Deficiency Impact:** Essential for DNA synthesis and repair, and for producing red blood cells. Deficiency can lead to anemia, fatigue, and increased risk of birth defects during pregnancy.
5. **Potassium:**
- **Deficiency Impact:** Crucial for muscle function, nerve signals, and maintaining fluid balance. A deficiency can lead to muscle weakness, cramping, and cardiovascular issues.
6. **Iron (potentially low, depending on bioavailability):**
- **Deficiency Impact:** Necessary for producing hemoglobin in red blood cells. Deficiency can lead to anemia, fatigue, and impaired cognitive function.
7. **Zinc (potentially low, depending on the overall absorption):**
- **Deficiency Impact:** Important for immune function, wound healing, and DNA synthesis. Deficiency can lead to impaired immune function and slower wound healing.
### Vitamin C Consideration:
- **Carnivore Diet Perspective:** Carnivore diet proponents often argue that the need for vitamin C is lower when carbohydrate intake is minimal, as glucose competes with vitamin C for absorption. While sardines contain trace amounts of vitamin C, the absence of carbohydrate intake in a diet focused solely on animal products like sardines might reduce the typical vitamin C requirement, although this remains a point of debate.
### Conclusion:
Eating 16 ounces of sardines daily would provide a wealth of essential nutrients, but it may still result in deficiencies in vitamin E, vitamin K, magnesium, folate, potassium, and possibly iron and zinc. While the role of vitamin C in such a diet is debated, it is generally recommended to ensure a varied diet to cover all essential nutrients.
With the exception of Zinc and Potassium, everything you listed is stored long-term in the body in various organs and bone. You can easily go for very extended periods without consumption for most of this list. RDIs are not exact blueprints for survivability. If they were, then we wouldn't be here because our ancestors would have been screwed considering that their diets were far less varied and guaranteed than our modern food environment. That being said, taking a single food diet beyond a few days can definitely be risky depending on your overall general health.
Great content Dr. Boz, love watching the podcasts and all your videos, it's fair to say I'm a huge fan - thank you ❤❤
God bless you!!
It feels so nice when folks share that our work is helping them.
@@DoctorBoz do you have any thoughts on how she could still be insulin resistant after 4 years on carnivore and 90 days on sardines? I was absolutely astonished when she said that. Are some of us doomed to be IR for life?
I really think fish is the primary meat that humans should be eating. Its the only place you get sufficient omegas, iodine, and selenium in one place, and I think most people would have no problem killing a fish if they had to. Unfortunately, the heavy metal thing does complicate things.
Jane was a great inspiration for me today! Thank you Dr Boz for bringing her on the show. I am motivated !!
your skin looks excellent smooth and soft
and radiant. and your hair also looks very healthy.
my son loves sardines. me not so much.
we are heavy on the carnivore.
working on our issues.
best to you. loved this interview.
Thanks…I think getting past the smell when you open the tin of sardines!!! I find that the sardines in Chicken of the Sea and Beach Cliff are very mild in taste….just don’t get the ones in oil….
I love this lady...i like sardines but 3 days ???? Im on day 2 and if i had do eat these for life to prolo ng my life not sure i could do it. She is 100% right you need support for sure. She loves what she doing,she is genuine in wanting to help educate,so honest in admitting her mistakes,gosh if we all could have a Dr. like her❤❤ .Hope i can make day 3 of sardines😮💨
I'm not a fan of fish. I just finished a 72-hour Adapted Sardine Challenge (recipe from Carnivor Doctor Lisa Wiedeman). Its recipe with Sardines, tuna, salmon, boiled egg, bacon etc....) In short, it tasted like tuna salad in the end and I made it through my 3 days without any problem.😊 I won't make 10 😂. Next time I'll try his sardine patties. When I get used to it, I'll switch to canned foods. Many put hot sauce on it, dijon mustard, olive oil mayonnaise. In short, my blood sugar dropped, my ketones went from 0.4 to 2.5 mmol in 72 hours and -5.6 pounds less. We have to learn to find ways to enjoy them and if we have to cheat a little at first by masking the taste, why not.🤔😏 I still had good results.💪 Since yesterday, I've been on a carnivore week test and I love it.🥰 Low blood sugar this morning, ketones at 2.7 mmol and -1.4 pounds. Good luck finishing your 72 hours☺👍
I'll have to try that recipe thank you. I made day 3 and it did help make ketones. Yay!! I'll check out that Dr. I'm new to all this Keto so I'm thankful for the feedback. 😊
@@gingerboxer7470 Go to his channel, click on the magnifying glass and type Sardine. Videos will be easier to find. Another little tip if I may: Listen to them LIVE. They often receive guests who will introduce you to other wonderful channels on keto, even the carnivore teaches us something else. It always makes me happy to comment☺, even when I know people are in a hurry or don't come back to read. You never know who you might be able to help a little. Good discovery!🥰
I think doing a three day fast is a great way to start. You could do a three day fast every week and as you eat this sardines, your palate will adjust.
How did u end up Doing?
Dr. Bos I thank you for all your information! I think your looking younger since I have been watching you! Apparently those sardines and intermittent fasting are working
She also did a fairly intense co2 laser resurfacing on her face.
Wow, thank you!
@@CarniBeneficialsounds painful
Reverse the resistance with weight training... you must stimulate the muscles... the peptide BPC-157 will heal the Planter Faciitis - I personally know it will
Thank you Doc Boz. Your videos are life changing Jane is one tough lady. I love it. I think I’m insulin resistant My ketones are about 2.5 and glucose about 130. It came down from 180. I’ll keep watching your videos. Love your passion You’re the best.
Beautiful, thanks you for giving us this true pic of what it takes!
Love the thumbnail 😂 and this has really inspired me to at last give the 3 day sardine challenge a try and who knows, if it gives me great results, I may give long-term sardines a go. Thanks
I had heel pain for over 2 years that I thought would never go away. I started doing a heel strengthening exercise before I got out of bed. I also found a shoe from Kuru. I’m not affiliated with them at all. The pain was almost completely gone in 2 weeks and now I don’t even need to wear them and I am fine. I walk between 2 to 6 miles a day. I did it even before losing weight.
This is so encouraging to me. I need to track my Dr. Boz ratio. I know insulin resistance is a big issue for me. Thank you for sharing this testimony. I have been frustrated lately.
Just curious if Jane got her tests back for heavy metals and arsenic? Or did I miss that in the video?
Jane has a very healthy looking glow !
Love mackerel better.
Great video Doc, you look amazing 😍
Yoga, especially stretching the foot, calf, hamstrings, lower back, shoulders, neck. Its all connected.
Plantar faciatis will go away but stretching from the foot up or neck down will get you healed
My 18 year old kelpie cross dog eats two cans sardines plus eggs etc and aging backwards Has difficulty digesting beaf in lastcyear hence sardine mackerel diet
Great!!
I'm a weight loss surgery patient had it in 2021. 5'4 currently 36 yrs old. I went from 242-162. Then life happened LOL now I'm back up to 192. But I am currently on day 2 of sardine fast. My hunger cues were ALL messed up. But even on the second day, my cues are much more accurate. My first goal is 175. I felt good in that space and I know I can get there. Thanks for this!
I once had a job where I walked 10 miles per day 3 days per week. I lost 30 pounds in one month. No change in diet.
Really want to thank you for this discussion which delineates the importance of the differences in individuals, how protein and the amount of its consumption can affect people differently. Hopefully this is my key to success in reversing IR. High protein/ fat diets plummet my energy and glucose avg does not drop below 120. When I add a small amount of healthy vegs do I regain my vigor, but will be implementing a longterm sardine fast.
Loved this podcast. Lots of interesting information. Need to clean up after going away for a wedding. Think I will top up on sardines!
Cans Tuna, Cans Salmon from Alaska are other options…in water not the Oil options
Will also give a little Variety.
Chop some fresh dill or mustard
I’ve done the Sardines Keto and lost 34-35 lbs , great but to keep going requires variety
I was getting ready to do a 3-day sardine "fast" or cleanse until I started reading about arsenic in sardines. Wondering if Jane had arsenic levels tested, and wondering Dr. Boz, your take on the arsenic content in sardines. Thank you!
Arsenic in sardines, like in many other seafood, can be a concern because fish can accumulate trace amounts of arsenic from the environment, particularly in their habitat's water and food supply. However, arsenic exists in two forms: organic arsenic (primarily found in seafood) and inorganic arsenic (more toxic and harmful). Most of the arsenic in sardines is organic, which is generally considered far less toxic and poses minimal health risks.
Organic vs. Inorganic Arsenic:
Organic arsenic is commonly found in seafood like sardines and is not highly toxic to humans.
Inorganic arsenic, found in contaminated water or rice, is the form linked to more serious health risks, such as cancer and cardiovascular issues.
Levels in Sardines:
So, basically, sardines are not known to accumulate high levels of inorganic arsenic, unlike some other fish species.
The occasional or short-term consumption of sardines (like in a 3-day cleanse) is unlikely to pose significant health risks from arsenic exposure.
Long-term, daily consumption of seafood in large amounts could increase exposure, but even then, sardines are not among the highest-risk fish.
For a 3-day sardine cleanse, the arsenic levels in sardines are unlikely to cause harm, but as with any restrictive diet, it's important to maintain balance and ensure you are considering all potential risks. If you're still concerned, you could vary your seafood intake with lower-risk alternatives.
Jane / Dr. Boz, Would this work with Mackerel instead of Sardines? Eight tablespoons of MCT per day seems pretty high. I guess this drives those ketones way up! Can't wait to hear about Jane's blood tests... especially her Omega3 index.
You tuber “Keto Woman” has three cans of sardines and one can of mackerel a day. Because mackerel adds extra nutrients that sardines don’t have. And apparently there are a couple of other alternative fish that are very similar, I think Herring being one.
Thank You ladies Wow What Timing 😘🙏
Carnivore destroyed my sleep. I don't know what is going on. Tried multiple things wo success. Going back to keto, hopefully I can fix this.
Sardines with a variation of hot sauces is all you need.
This was a great episode! Was under the impression that pork is inflammatory for a lot of people. I’d be curious what her blood sugars would be eating beef vs. the pork.
The guest’s skin is also beautiful
What about arsenic??? Can someone please answer this. I want to do this fast but I have read many scare stories about arsenic poisoning/toxicity.
I hope we get James blood results back.
Also, I have heard you can get sardines in glass jars
Up to 6:40 is enough to get anyone interested in more about this way of life. 🎯🎯🎯
79 year old male carnivore here, doing a weekly 72hr sardine fast for the last month … feeling good, but wondering if I should continue?
Still going ?
I can’t begin to express how proud I am of her. What a strong dedicated woman to take such a healthy turn in her life and regain her health. Just so very inspired and impressed with her.
I do wonder if some people will be insulin resistant for life. I was very surprised to hear that she’s still insulin resistant after 4 years. When your body becomes resistant to zero carbs, where do you go when carnivore no longer works?
U reduce the volume of food (in calories/meal.) That's why she was saying she could eat a big steak and her blood sugar would go high. No carbs but too much volume
@@msbeecee1but she did say she’s still insulin resistant even now. That was the first time I’ve ever heard of anyone being IR after 4 years on carnivore and 70 days on sardines. I’m wondering how common this issue is.
I had heel pain when I put on 20lbs when I was caregiving two parents - one with afib/heart failure and the other with PSP. All I did was lift them and cook and eat. No exercise. Absolutely horrific life for us all. I lost a lot of weight after my dad passed away and recently my mother has entered hospice. My heel pain went away with the weight loss. I’m very sad and unhappy but my weight is normal. I’m also diabetic so I need to start taking care of my own health. I love sardines and I’m going to do the 3-day challenge starting from tomorrow. I had some tonight. It was delicious. I’m wondering if I can use some ghee… I remember my mom used to sauté them in ghee with green chilies and onions and green peppers.
I did three 72-hr cycles with one cheat day in between a year ago. I lost a bit of weight, kept off sugar and the weight (and the benefits that come with that) for almost a year. Then I slowly regressed, going back to old dietary habits, as attested by my expanding midriff. Need to resume the challenge again.
This is super relevant for me at 5 7, 62 years young and trying to do carnivore. Thank you ❤
I read your comment and said, hey, that's me! Then I read your name. That's really me!! Maureen. Nice to meet you😊
I am so glad to find another person in the world who has problems sleeping on the left side. As a fat person if I ever inadvertantly slept on my left I would wake up in sever pain, and have to do yoga in the middle of the night to move wind. After dowing low carb fasting and losing 50lbs, I now happily selpp on my left and if I am windy lying on my left is now like a superpower to move wind. First call to address abdominal pain is to lie on my left, wait 15 seconds and BUUUUUUUUUUUUUUUP!!!
Sardines do contain some mercury. I'm curious if Jane had any issues with mercury. She mentions being tested for heavy metals, but I did not hear results. I eat sardines regularly, so I'm not trying to be critical. It's something I've wondered about as I've been eating sardines.
Still waiting for heavy metal results!!
the small fish have very little mercury...They don't keep growing like tuna and larger fish that over time eat more and more which accumulate more mercury as they grow.
@@bandsaw352Sardine is high in Arsenic, look up Joe Rogan poison
I understand that dogs should not have olive or avocado oil and no garlic or onions just saying, Thanks for the great information and the Journey shared here. Love the results of the sardine fasts. I did a 72 sardine fast Dr Boz, when you first started the sardine challenge and I lost 6 lbs in the 72 hours probably was inflammation but I felt better to. It does wonders, those fishes are a miricle for us, like you say.
QUESTION - On the 72 hour fast…Is it okay to eat Kipper/Herring fillets in a can INSTEAD of sardines? Or, how about in addition to?
I live exclusively on anchovies.... anchovies and pizza and that is it. It is hard but worth it.
I am mostly carnivore, and if I eat more than 4 to 5 oz of meat at one meal, I gain weight. I am 65 years old.
Why do you think that is? I'm trying OMAD so there is no way I could limit myself to 5 oz of meat. That said, I haven't lost a lot of fat yet
You should try listening to Stephanie the keto person on TH-cam. She connects the dots as to the why's people have once they start keto or carnivore. She gives consults tailored to your situation to get you back on track.
I'm 67, gained 20 pounds on carnivore eating a pound of meat a day. I now eat 2 meals, only 3-4oz per meal, twice as much fat and I'm losing now. Trial and error for each and everyone!
Yeah: I am 69 and wondering if I'm just eating too much and should practice portion control.
Just to say to those doing omad, from experience, you will likely suffer issues eg hair loss, weight loss stalls and more. Vary your fasting routine over a week and month and have days off ... so important. It will help keep you metabolically healthy, tackle weight loss stalls, keep nutrition up as it should be, with supplements .. not necessarily every day unless you're really depleted , but jumble it up. Tackle inflammation with things like therapeutic dose of fish oil/omega 3, sleep, stress. All of which were in my toxic bucket. Byt one meal a day is so easy after a while, but do Vary it up over a day /week / month esp if you would be prone to eating too much in one meal. The body will prefer smaller doses of protein. But, you also must keep your daily protein up (1g per pound of ideal body weight) or you will suffer loss from that too xxx
Is there any discussion on using extreme diets like this to fix metabolism with the end goal of transitioning back to a normal, well balanced diet? I'm doing no carb no sugar, taking berberine, drinking apple cider vinegar to fix blood sugar and blood pressure and it's working, but in the back of my mind is the idea that God didn't mean for us to only eat meat. Originally He made us to eat fruit, greens, herbs etc. Bread should not be the enemy. Some sort of flat bread has been the main food for many cultures throughout history. It is proper human food. How can we return to what we were meant to eat from the beginning?
Hi Dr. Boz, your guest looks great and so do You!
I buy Safe Catch sardines in water, which is from a small family owned business.
I use Moroccan Olive Oil, which doesn't have that biting, bitter taste.
Just eat them out of the can.
Thank you!
15:28 you can really tell when that ketosis REALLY kicks in... waking up at 4:33- been there!
This was great encouragement for me. Thank you!
Do you have any advice on how to learn to like sardines?
I think you have to get past the smell, I think they taste like tuna. I guess I would try adding a little avocado Mayo. I know a lot of people
Like the sardines in mustard. You might give that a try! My palate has definitely changed and I like them now
@@jfcrum99 Thank you. That’s very helpful. I’ll definitely try
@@debra9291king Oscar skinless boneless. It’s more like tuna. No scales or fins nor crunchy bones.
@@dianechilds6107 Thank you. I will check them out!
I love sardines with sirachi hot sauce and braggs acv