72 Hour Sardine Challenge | What Happened When I Took the Dr. Boz Sardine Challenge?

the 72-hour sardine challenge Starts Now what am I going to do with all these sardines I have 30 cans of sardines here of varying kinds and I have three cans of wild mackerel I'm going to incorporate this into the next 72 hours to be honest there's enough sardines here to do two or three challenges I do not think I will you know consume all of these in the course of three days this video today is a little different from my normal videos I am going to walk you through three days of what happens when you eat sardines for 72 hours and we're going to go through it all I've got questions and answers I've got the basics I've got all kinds of links for you to look at and hopefully some fun and hopefully some results for me I'm doing this for me so let's go over the basics of what is a sardine challenge this came because about a week or so ago I happened to catch Drboss's video on her group that she put through a 72-hour sardine Challenge and I was completely fascinated I had seen her video that she had done previously on it maybe three or four months ago and I kept saying oh I want to do that I want to do that one never did and finally I did it last week and I was blown away by what happened not only with myself but a whole bunch of people did it with me in my Facebook group I'm going to link Drboss's video down below so that you can watch it and if you're just as excited as I got then you can come back here uh and and you know maybe re-watch this one and follow along and and try it yourself and see so let's go with the basics of the challenge the basics are for 72 hours you eat nothing but sardines and they can be sardines packed in water I have a whole case here of sardines packed in water they are the cheapest ones that that are available to me here in Canada I have some sardines these are Mediterranean bristling sardines um they are packed in in oil olive oil and I've got these skinless boneless sardines They are packed in water I have uh King Oscar wrestling in extra virgin olive oil and I have some mackerel packed skinless boneless in olive oil all of these are okay also Herring is very similar to sardines so Herring can be used as well I I would suggest if you can to stick mostly to sardines I might have one can of mackerel per day I'm going to link a website down below that show somebody in my Facebook group found this it was excellent thank you Judy so much for finding this link it does a complete analysis of sardines versus mackerels they're actually very complementary and So based on that I decided I was going to do you know three quarters in sardines in a day to like say I say I'll do three cans of sardines and one can of mackerels because there was some things that the mackerels have that the sardines don't but hands down sardines are the best choice all of this is very anti-inflammatory this is going to boost your ketones and hopefully help lower blood glucose I mean it's just amazing when you see the numbers there's uh there's no limit if you have one can a day or you know as many as it takes for you to be satisfied I know that the very nature of sardines some people just don't end up eating very much that's okay and some people will eat four or five cans that's kind of where I fall in and some might need more so there isn't there isn't a limit to how many cans just go by your satiety as I said how it's packed is your choice let's talk about mustard lemon and tomato sauce packed sardines they are okay but read the ingredients because if they contain sugar or seed oils I would definitely avoid them the whole point is we want to be anti-inflammatory and Seed oils are extremely you know the opposite of that so watch the ingredients what a lot of people do is they go with the water packed or they go with the oil and drain it off and then they add their own like their own organic olive oil cold pressed apple cider vinegar that sort of thing I'm going to be making a dressing that you can use with your water packed or drained sardines if you so choose you can have them hot or cold I love them cold out of the fridge some people heat them up in a pan this is all up to you also smoked or kippered sardines are okay as well so those that's the basics I'm gonna probably have that listed down below as well for for you to read okay that's my Baseline uh my blood glucose is high and I think it's because I ate my dinner three hours later than normal so late night protein okay Sardine Can number one of who knows how many King Oscar very good okay so I'm ready for a meal of sardines check out my adorable little plate that I got special for this challenge it just somehow cheers me up so I'm going to make a dressing now a lot of people are doing this uh like they'll they'll drain their sardines and they'll add a little bit of each of these things and I thought rather than fiddling with it for every can of sardines I'm going to make myself a little jar of dressing and I'm going to use it throughout the next three days for my sardines so let's uh let's do that you can use you can probably use a blender just fine for this or you can if you've got a hand mixer use that I'm going to use my immersion all of them should work fine in this dressing is going to be extra virgin olive oil I'm going to put in a third of a cup and I'll list the ingredients below as well and I'll I will figure out the macros too for those of you that are counting macros okay third of a cup olive oil and I am using apple cider vinegar as my acidic ingredient you can use lemon juice or probably um what's the other one oh yes Judy in my group loves hers with red wine vinegar you could use a plain vinegar something along these lines I really like to make use of apple cider vinegar with the mother whenever I can so that's going in I'm going to put in a tablespoon of yellow mustard this is our emulsifier and I like the taste it gives as well and I've got Redmond salt if you want to add other seasonings go for it salt is really about the safest thing for me to add and so I'm sticking to that and I'm going to make our little [Applause] got some mustard on the sides [Applause] okay yum okay okay so I'm going to pour this into a jar in a bit and save that for the next three days and I am going to choose I'm going to choose the can of no I'm going to choose the spring water sardines now I will also want to mention that the bristling sardines versus just when it says plain sardines are quite different for the bristling you normally get about 12 15 20 sardines in here they're little tiny tiny little fishies this you get large sardines so I'll show you there's four in here normally there's a lot more so I'm actually going to just drain this water off these are water packed and put them on this plate and drizzle some of this I'm so excited to get to use my fishy little plate here okay and I'm going to put in a tablespoon or drizzle a tablespoon of this lovely dressing over top let's give that a try delicious the dressing just amps up the flavor you could use Dijon mustard get it give it a little even more of a punch uh yeah I love it I am going to go and eat these now and uh we'll see you in the next segment hey good morning uh it's day two of the Sardine challenge I just wanted to kind of uh talk to you about um how I'm feeling this morning I did not get a good sleep last night but I I know why I had terrible leg cramps I was up three times putting magnesium gel on my legs and it's because I forgot to take my electrolytes yesterday plus you know the the change in diet of just eating you know cans of sardines yesterday plus my first ever heavy workout at at the new gym I joined um and and I think I was just depleted I guess and uh just it was a busy day so today I'm gonna double up I'm gonna I'm gonna make sure I get those in and I have tested my mine with the uh with my monitor my blood glucose monitor does not affect my blood glucose one little bit so I'm quite happy to to take them during this challenge um but everyone should do the same with you know if you're wondering about that um so I am uh I think I think I'm well I think I might wait until after I get back from the gym before I have my first canister beads today um but and also today I am going to try cooking them in a pan someone in my Facebook group suggested that so stay tuned six better than yesterday and that's uh that's about 82 I think but I'll have the the actual numbers above 2. 1 yay okay so you just saw the clip of what kind of a night I had last night and my morning readings which actually ties in perfectly because a couple of people have asked me can you continue to take your electrolytes while you're doing the Sardine challenge yes I highly recommend that you continue to take them you know after what happened to me last night so uh today I I took some to the gym today I'm probably gonna take double today just to make sure I get a good night's sleep tonight now element is sponsoring this post these these types of videos are hard to pull off without some support from a sponsor and I'm so happy and proud to be sponsored by element and that you guys support that as well so what is element it's a super tasty electrolyte drink it contains everything that your body needs without any of the junk ingredients it can help to balance your electrolytes with a science-backed formula of a thousand milligram sodium 200 milligrams of potassium and 60 milligrams of magnesium I took mine to the gym with me this morning yes I joined a gym today was day two right now element is offering to my viewers this free sample packet contains all eight of their flavors of their regular flavors and you can try them out for yourself decide which one you like the best share it with a friend to get this free sample pack with purchase from their website you can just go to drink element. com ketogenic woman that's d-r-i-n-k element.

com ketogenic woman you'll see the link on the screen you'll also have it below so that you can click on thank you again element for sponsoring today's video so let's put this aside today what are we going to cook sardine wise because yes we're going to cook something I've been just eating them straight out of the can yesterday I had three cans well straight out of the can except for maybe my sardine sauce that I made if you saw the earlier piece but today I am going to cook I'm going to pan fry two different types of sardines this is my very first time doing it and I'm going to try one of one package with skin and bones in olive oil in this experiment and I'm going to try a another water packed package that is Boneless and skinless and I want to see which ones I like the best now this idea came from Denise in my Facebook group thank you very much Denise and so what she does is she she likes the skinless boneless fried in butter in a cast iron pan I have mostly mostly ones with skin and bones so I'm going to try these two and see which ones I like the best so we are going to go over to the stove as soon as I get these open this is going to be my first meal of the day after a 19 I think it's 19 or 20 hour fast which was kind of unintentional but there you go sometimes it happens so let's go over to the stove and cook these sardines I'm going I'm going to be just using a small amount of butter because there's some olive oil in one of these I can't remember now which one this one I think okay so these are the skinless boneless going in uh yeah I'm not really used to dealing with skinless boneless but there we go and I think it's sizzling because I got some of the water in there these are packed and water okay and here we have the uh bristling in some oil [Music] with skin with bones this is my preference okay here we go they're apparently supposed to get crispy but I'm not sure I am getting splattered a lot okay I can see them getting Brown that's good foreign pan here I'm going to try a couple from the skinless boneless and a couple of these little wristlings they look kind of good with all that crispy skin I'm going to put a little bit of Redmonds on I'm kind of excited let's try this crispy Little Critter first Denise I like it that was the one with skin and bones let me try this other boneless skinless I prefer the one with the skin and the bones I think it has a better texture but they're both so good I'm surprised I actually thought I wasn't gonna like these because I am the person that keeps saying eat them cold out of the fridge straight from the can that's where they're the best but this is pretty darn good so uh okay so this this is the equivalent of two cans this is I'm gonna sit down and eat this for uh for for my first meal of the day and it's it's like one o'clock almost so who knows what's gonna happen later I may only have like another can later before my eating window closes and we'll see about that so I'll uh so coming up in this video is going to be questions and answers about the Sardine fast because people in my group are doing this along with me and they have lots of questions and I hope to be able to answer them for you and them so we'll see you in the next segment foreign good morning everybody I got a much better sleep last night I made sure to take my electrolytes and I did a good Epsom salt bath soak tonight I'm going to use my castor oil pack all these things just kind of they they just help to keep my sleep score a little bit better and feel better it's not just about the number on my sleep score I can tell when my number is low or high it's all about how you feel right so I have done two days of sardines yesterday I did four cans and right now I'm ready to do my morning reading so I'm going to uh I'm going to do that now and then I'll I guess I'll just show it up on the screen like blood glucose is 4. 0 that's pretty low can you see that 2. 4 which is the highest I've had I think ever since I started tracking this my ketones never go high I see people three four like I don't know how mine never go up there but they don't and I just um I'm working with with what I've got here today I'll be having sardines all day and then in the morning I uh tomorrow morning I will take my final readings for this challenge um and uh yeah so stay tuned for the next segment I'm going to go through a whole bunch of questions and try to provide answers from being from the Facebook group where other ladies are following this as well and also people have asked me questions on my last Tuesday talk when I mentioned the Sardine challenge so I'm gonna try to answer everything okay see you soon hi everybody okay so we are here for the questions and answers um so in the beginning of the video I did answer a few basic questions I set out a few basic guidelines for the 72 hour challenge um but since then a few questions have come up in addition to that so I think what I'm going to do is I'm going to take that I'm going to take those guidelines and then these questions that have come up and I'm going to put them on my website on a sheet that you can print out so by the time you see this video that should be available so um but so let me go on with the actual questions that came in in my group after we started the 72 hour challenge because quite a few ladies did it with me okay so intermittent fasting for the people that are fasting should they only eat their sardines in the fasting window or can you know what what should they do if you're intermittent fasting sure just eat your sardines in the fasting window you don't have to fast but you can fast so it's it's entirely up to you uh should you get the sardines that have the skin and bones or is the boneless skinless kinds okay it is your choice now obviously the skin on bone-in ones are preferable from a nutritional point of view because the the bones um have all the have lots of calcium in them for you and the skin is where the a lot of the good fats are so my I think that the little tiny ones that have the skin and bone are the best tasting ones and so those are the ones that I normally buy I just I find this the skinless boneless ones um just just have less something and Tech the texture is not as good but it it's your preference so if you if you if you don't want to do the fast just because of the skin and bones get the boneless skinless once because I think you'll still get a lot of benefit um so yeah that's that's how I feel about that what can I substitute for the sardines that one actually came up a lot um so there's there's a if you can possibly not substitute all your sardines for this but there are a couple of things that are close to sardines and in fact I think sardines and herrings are in the same family so if if you are okay with something like kippered herrings or smoked herrings you know go go for it the other one is mackerel mackerel and sardines are very close in nutritional items however sardines has more of many of the things but macro also has more of a couple of things I will put a link to a website that shows a comparison so what you could do is is maybe substitute uh you know one can a day of mackerel for one of your cans of sardines and you'll actually get quite a good balance of nutrition there that's what I've been doing I've been having about three cans of sardines and one can of mackerel in a day and they're quite good they're completely different texture but very close in in nutrition can you drink coffee and tea and is there anything else you can drink so uh coffee and tea if black obviously so water mineral water sparkling water that kind of thing you just don't want to be having anything that has calories carbs you know any other Foods other than you know fish oil um so yeah the answer to that is yes how often can you do the Sardine fast um I I'm not really sure I mean to me that uh you know it says probably as often as you like I mean I think I I I think like my plan is to uh maybe do this once a month because I just I really enjoyed it both times I've done it I did it last week for three days and now this is this is uh three days this week is just coming to an end almost um and I feel fantastic so you know probably just uh on occasion or once a month or twice a month um maybe this would be a good question for Drboss we could probably ask her um maybe in one of her upcoming live streams or something uh let's see here Oh I thought this was a really good question can't I get the same results doing something else like the egg fast the bacon fast bbbe strict carnivore that sort of thing uh probably probably yes I mean if you follow something like like that I mean I've done the egg fast many times in the past and it always gets me into ketosis pretty fast back then I wasn't testing my blood my blood sugar so I you know can't answer to that and I wasn't I didn't know what a DrBOS ratio was or anything so I wasn't measuring those things but as far as you know getting you on track and feeling good and you know taking away the Cravings absolutely you it you know if sardines is something you just can't face try one of those things I mean I'll I'll link a couple of resources down below for those here is why I personally will probably do the start the Sardine Challenge from time to time you know probably once a month it is for the inflammation so I am an older person and I know that a lot of the people who watch my channel are also in my age group and older we have you know some of us not all of us but some of us have you know some arthritis happening aging skin um you know those sorts of things that really can be helped with Omega-3s this is about taking in a surge of anti-inflammatory sardines they are so high in Omega-3s I mean this this is like you know a surge of life through your body and that is what has attracted me to doing the Sardine challenge because of those high levels of Omega-3s so I you know so it's sort of a yes and no I mean I have done all those things and and I've gotten results doing all those things in the time that I was doing them but now as I get older my my goals and my needs you know the things that my body needs are different than 10 years ago when I started doing this so I didn't think about arthritis and anti-inflammatory foods back then I just was like does it fit my macros I was the only thing I cared about back then now I care about different things and that's why I like the starting challenge so uh yeah so uh oh uh I wrote down interesting factoid about sardines I noticed as I was loading up my chronometer macros uh you know so that I could do my chart in my next Tuesday talk that most of the sardines that are packed in the olive oil the little tiny sardines Skin and Bones packed in olive oil they happen to be about 70 30 70 fat 30 percent protein same as a rib eye I thought that was kind of funny I know they don't taste the same but uh yeah we could eat sardines you know every day instead of rib eyes something to think about or at least alternate them it's like I said I'm I'm going to try to consolidate all this information that I've been trying to pack into this video into something that you can actually just just go to my site print out and then you have it on a piece of paper for for those of you that plan to do this again so uh I'll see you in the next segment we're going to wrap it up you'll see my final numbers and uh just final thoughts on the Sardine challenge two cans of sardines with Special Sauce oh so good [Music] morning my last uh day well my 72 hour sardine challenge is winding down I will have my last can of sardines sometime this morning and then that will be it for a while I'm looking forward to having some beef later so my last reading I'm going to take that now just give myself a little poke and see what we have okay this one is uh ketones they are 1.

7 there we go um yeah so they're down from yesterday no idea why because uh I had nothing but sardines that's okay that's still pretty good 4. 0 okay okay uh the Sardine challenge is done this is a wrap um 72 hours and 12 cans of sardines later I'm pretty happy with my results and I wanted to to say that the day after my ketones went up to 2. 8 and my my blood glucose was 65 which was the lowest I've ever seen it so I had a DrBOS ratio of I don't know 30 or 29 or something it was it was incredible weight loss I know a lot of you are going to ask because you know people want to know did you lose weight well yes and no so I got a new scale as I mentioned in my Tuesday talk it measures body fat and muscle and all of that stuff during the three days I lost 0.

2 pounds only which you know on the surface is it can be disappointing but I lost a total of 1. 82 of body fat and that was measured the day after I think when I um on the third day I reported 1. 47 down but I lost still more after that so um so that's like some body fat there I'm pretty happy about that because that's what counts in the end would I do this again absolutely I I only use 12 cans sardines you saw all the sardines I had in the in the opening shot I have enough to do a couple more challenges and I will probably do one next week so I've had a nice break now with lots of beef and I've even done a couple of fasts like I did a 24 hour fast this week and a um I need no 20 24 and a 20 I'm trying to gear up to do 36.