I have seen my biometric numbers going the wrong direction for 3 months now, and I struggle to get into ketosis. And as they say, “insanity is to keep doing what you always do, and expect a new outcome”. So I need to shake things up. December is the month for new blood work as well, and I like to see improvements. I came across the sardine protocol, and it seems like something that is doable for me. I handle hunger very badly, and the last 2 months I have had serious trouble getting into ketosis. Just have not had the stamina. It all failed on me after a run in Pattaya where I decided to enjoy too much cheesecake.
So, I will start the sardine protocol tomorrow if all goes to plan, and then I want to see what 7 days on sardines can do for my numbers. Stress is going up, HRV falling, Resting heart rate going up and I am actually also gaining a bit of weight. I know it could be the aftermath of a sprained ankle and the lack of exercise for 2 weeks. My Vo2 Max had dropped from 47 to 46 and my fitness age has also increased from 46 to 49. All indications that things could be better and I need to focus on it. Lately the water pressure has also gone down annoyingly in night time, though no problems in daytime. It seems to follow the trend with blood pressure and stress. Blood pressure is also going up. This morning I could not get it into high normal no matter what I did, as the pic shows.
The information I got about the sardine protocol is as follows:
Dr. Frederick Hatfield, known as “Dr. Squat” for his world-record powerlifting achievements, was diagnosed with metastatic prostate cancer around 2010-2012 and given a three-month prognosis by doctors. He adopted a ketogenic diet and developed “sardine fasting,” consuming one or two cans of sardines daily for up to seven days every one to two months, which he reportedly enjoyed and found energizing. Hatfield achieved rapid remission, outliving his prognosis by about five to eight years, and passed away in 2017 at age 74 from heart failure unrelated to cancer.
Protocol Details
The regimen mimics fasting while providing nutrients from sardines to prevent muscle wasting (cachexia), especially beneficial for cancer patients over water fasting. It creates a calorie deficit that lowers insulin and mTOR while activating AMP-kinase, aiming for a glucose-ketone index of 1-2 (in mg/dL) for 3-5 days to promote ketosis. Supplements like vitamin C or magnesium may enhance it, and long walks can accelerate glycogen depletion.
Background and Promotion
Dr. Dominic D’Agostino, Hatfield’s associate and a ketosis researcher, popularized the approach after encouraging monthly cycles; Hatfield preferred every other month. D’Agostino uses it personally for focus or travel and recommends it for select cancer cases due to sardines’ omega-3s and complete nutrition profile. No large clinical trials validate it, but it’s gained traction in health podcasts as a low-carb fasting variant.
https://www.menshealth.com/uk/nutrition/food-drink/a69014131/sardine-fasting-diet/
https://makisw.substack.com/p/cancer-care-7-day-sardine-fasting?autoPlay=true
https://makisw.substack.com/p/cancer-care-7-day-sardine-fasting
https://fastlifehacks.com/sardine-fasting-protocol/