The Sardine Challenge

Whether you love or hate sardines, you may have heard of this Challenge. which is a type of mono diet.

It is an alternative to fasting to bring down blood sugar and insulin, and you get to eat!

If the thought of sardines makes you gag, then you probably have not tasted quality sardines. Give it a chance before you serve it to your cat!

The Purpose of the Sardine Challenge

• provide many of the benefits of fasting for those not ready for a 72-hour water fast
• reverse insulin resistance, lowering insulin and blood sugar
• get more metabolically flexible quickly through a monodiet
• stress your mitochondria so they become more efficient, giving you more energy

How do I know if I am insulin resistant?

There are three numbers you can track and one physical sign that show you are

1. Waist to Height Ratio:
   waist > 1/2 height measurement
2. Morning on awakening ratio of glucose divided by ketones (using a Keto Mojo Monitor)
   > 100 = insulin resistant
3. Fasting triglycerides on a blood test
   >100
4. Shin print
   press directly in on shin bone 30 seconds, when remove thumb, there is a dent

What are the other benefits of the Sardine Challenge?

• You also get a flood of omega 3’s into your body which is very anti-inflammatory.
• People get relief from pain from the reduced inflammation.
• Brain function can improve with the lowered glucose and high omega 3’s.
• People are saying it absolutely killed their cravings for carbs!
• Sardines are relatively inexpensive – even the dollar stores have them.
• It’s easy to do.

If you are worried about reacting to the fish, do Dr. Boz’s allergy response screening first:

• Scratch the skin on your wrist with a plastic scouring pad until it is slightly broken.
• Plaster on that skin 1 tsp of mashed up sardines.
• Wrap with plastic wrap for 12 hours, unless it stings within a few hours, then stop.
• An allergic reaction after 12 hours is a red rash or hives.
• If allergic, try screening a different fish (mackerel, salmon, herring.)
• The most common reaction to doing the challenge and being allergic is diarrhea.
• If you have a histamine reaction from canned food, try finding fresh sardines.

How to do the Sardine Challenge

• Start and end the 72 hour eating window by eating a can (or a half can) of sardines
• Nothing but sardines, unless you have chosen salmon, herring or mackerel instead
• There is no limit on the number of cans; most people eat 3 – 5 cans of sardines a day.
• Pace yourself. Eat more sardines when you are hungry.
• Eat them hot, cold, room temperature or prepared in the ways described below.
• Drink water, and black coffee and tea are okay
• Add salt to the fish or take Electrolyze to keep your electrolytes replenished, as you will lose them with the water weight as you get into ketosis.
• Monitor your blood sugar and ketones and correlate them with how you are feeling.
• Repeat this 72-hour Challenge every week for at least 8 weeks, no excuses.

Notes on the Sardines

• Not all brands taste the same! Try buying a few different varieties before condemning them all to your cats! Try King Oscar Brisling in Olive Oil, or any Brisling. You also may find some called sprats or pilchards.
• 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!
• The sardines in tomato sauce or mustard are ok, just check the ingredients for sugar.
• Or add your own zero carb condiments or hot sauce to make it more pleasing to you.
• Try Old Bay Seasoning (or make your own), as it was designed for fish.
• Smoked or kippered sardines are fine too and note that they do have higher sodium.
• You can mash and air fry or pan fry the sardines for a crispy texture.
• You may get fish burps after eating them, and it often passes as time goes by.

Seasoning Recipe

• 2 tablespoons celery salt
• ¼ teaspoon paprika
• ⅛ teaspoon ground black pepper
• ⅛ teaspoon cayenne pepper
• 1 pinch dry mustard
• 1 pinch ground nutmeg
• 1 pinch ground cinnamon
• 1 pinch ground cardamom
• 1 pinch ground allspice
• 1 pinch ground cloves
• 1 pinch ground ginger

Curious if this can help you?

Do contact Dr. Cheryl Kasdorf at 928-649-9234 to chat to see if you would like guidance to reverse insulin resistance with the Sardine Challenge and other lifestyle changes.