Dr. D’Agastino: Sardine Fasting, A Superior Fasting Method

Physionic

May 2, 2026

Episode description

JOIN THE PHYSIONIC INSIDERS [PREMIUM CONTENT]
Join the Physionic Insiders: https://bit.ly/PhysionicInsiders2

HEALTH AUTONOMY [COURSE]
Learn to Analyze & Apply Studies for Yourself: https://bit.ly/healthautonomy

JOIN THE COMMUNITY
Join my Community [It’s Free!]: https://bit.ly/PhysionicCommunity2

EMAIL LIST
1-2 Weekly Email of Value [It’s Free!]: http://bit.ly/2AXIzK6

HIRE ME FOR CONSULTING:
Consulting: https://bit.ly/3dmUl2H

Created with Biorender

54 Day Fast: https://www.youtube.com/watch?v=J_Gvx1kgX1Q

0:00 - Introduction
1:17 - Sardine Fasting, Ketosis, and Nutrient Advantages
8:00 - Sardine Fasting is the Ultimate Anti-Inflammatory Diet
11:25 - Main Points/Take-aways

References
[1] Yang MU, Van Itallie TB. Composition of weight lost during short-term weight reduction. Metabolic responses of obese subjects to starvation and low-calorie ketogenic and nonketogenic diets. J Clin Invest. 1976;58(3):722-730. doi:10.1172/JCI108519

[2] Puchalska P, Crawford PA. Metabolic and Signaling Roles of Ketone Bodies in Health and Disease. Annual Review of Nutrition. 2021;41:49-77

[3] Vidić V, Ilić V, Toskić L, Janković N, Ugarković D. Effects of calorie restricted low carbohydrate high fat ketogenic vs. non-ketogenic diet on strength, body-composition, hormonal and lipid profile in trained middle-aged men. Clin Nutr. 2021;40(4):1495-1502. doi:10.1016/j.clnu.2021.02.028

[4] Harris WS, Tintle NL, Etherton MR, Vasan RS. Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study. J Clin Lipidol. 2018;12(3):718-727.e6. doi:10.1016/j.jacl.2018.02.010

[5] Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Hwang BS, Glaser R. Omega-3 supplementation lowers inflammation in healthy middle-aged and older adults: a randomized controlled trial. Brain Behav Immun. 2012;26(6):988-995. doi:10.1016/j.bbi.2012.05.011

[6] Balfegó M, Canivell S, Hanzu FA, et al. Effects of sardine-enriched diet on metabolic control, inflammation and gut microbiota in drug-naïve patients with type 2 diabetes: a pilot randomized trial. Lipids Health Dis. 2016;15:78. doi:10.1186/s12944-016-0245-0.

[7] Moreira AC, Gaspar A, Serra MA, Simões J, Lopes da Cruz J, Freitas do Amaral T. Effect of a sardine supplement on C-reactive protein in patients receiving hemodialysis. J Ren Nutr. 2007;17(3):205-213.

[8] Kraus WE, Bhapkar M, Huffman KM, et al; CALERIE Investigators. Two years of calorie restriction and cardiometabolic risk factors. Lancet Diabetes Endocrinol. 2019;7(9):673-683. doi:10.1016/S2213-8587(19)30151-2

[9] Huang YH, Chiu WC, Hsu YP, Lo YL, Wang YH. Effects of omega-3 fatty acids on muscle mass, muscle strength and muscle performance among the elderly: a meta-analysis. Nutrients. 2020;12(12):3739. doi:10.3390/nu12123739

[10] Cornish SM, Cordingley DM, Shaw KA, et al. Effects of omega-3 supplementation alone and combined with resistance exercise on skeletal muscle in older adults: a systematic review and meta-analysis. Nutrients. 2022;14(11):2221. doi:10.3390/nu14112221

Please use the following link to submit your critique: https://bit.ly/PhysionicCritique

Disclaimer: None of the information provided by this brand is a replacement for your physician's advice. This brand is information for the sake of knowledge and the options of choice it provides, not in any way a personalized prescription. Please consult your physician before making any health related changes.

Mindsip insights from this episode:

Avoid exclusive reliance on sardines due to low vitamin C content

Sardines are not a nutritionally complete food as they contain very little vitamin C, making them unsuitable as a long-term exclusive food source.

#nutrition

#vitamin-C

Challenge claims of sardines' inflammation benefits based on studies

The few existing studies that gave people sardines failed to find any significant effect on markers of inflammation like C-reactive protein (CRP).

#inflammation

#study

Maximize omega-3 levels by eating sardines alone

Eating sardines alone, without any supplements, can raise your Omega-3 Index (DHA and EPA) to be 'pinned off the charts'.

#nutrition

#omega-3

Prioritize water fasting for higher ketone levels

While sardine fasting likely raises ketones, evidence suggests that traditional water-only fasting leads to much higher blood ketone levels.

#fasting

#nutrition

Investigate lack of research on sardine fasting

Despite its popularity, there are currently zero scientific studies that have specifically investigated sardine fasting.

#research

Incorporate sardines to enhance fasting adherence

If eating sardines helps you manage hunger and energy, allowing you to fast for longer, it might be a better overall strategy for you than pure water fasting.