Sardines Fasting

SardinesFasting guides you through structured sardine fasts — 24 hours to 21 days where you eat only sardines, water, coffee or tea. Protein and omega-3 preserve lean mass while insulin stays low enough to trigger autophagy. WHY SARDINES, NOT WATER A water-only fast eventually burns muscle. Sardines are 22-25 g of protein and 1.5 g of EPA/DHA omega-3 per can, low in mercury, calcium-rich (bone-in). You get the metabolic switch, ketosis and autophagy of a water fast — without the lean-mass cost. FIVE BUILT-IN PROTOCOLS • 24h Sardine Reset — beginner, one-day metabolic switch • 3-Day Insulin Reset — intermediate, crushes insulin, surges ketones • 5-Day Repair — advanced, deeper autophagy and stem-cell signaling • 21-Day Advanced N=1 — extended self-experiment (medical supervision required) • 17h Hybrid IF — sustainable daily protocol LIVE TRACKING • Hour-by-hour fasting timer that shows your active phase: digestion → glycogen depletion → metabolic switch → ketosis → autophagy → deep repair → stem-cell window • Manual or CGM/CKM logging of glucose and ketones (SiBio, NutriSense, HealthKit) • Automatic Glucose-Ketone Ratio (GK Ratio) and GKI calculator • Visceral-fat and waist tracking • Streak, autophagy-days-this-month, sleep, mood BUILT ON PEER-REVIEWED SCIENCE 35+ scientific references across autophagy (Takeshige 1992, Mizushima 2007), intermittent fasting (de Cabo & Mattson NEJM 2019, Longo 2014), ketosis (Newman & Verdin 2017, Veech 2004), omega-3 nutrition (Mozaffarian JAMA 2006), insulin resistance reversal (Hallberg 2018), and prolonged-fasting stem-cell biology (Cheng 2014). Every claim links to a paper you can verify. CYCLE-AWARE FOR WOMEN Long fasts in the luteal phase backfire. The onboarding asks about your cycle and concentrates deeper protocols in the follicular phase. COMMUNITY Share your progress, join structured group challenges (3-Day Insulin Reset, Sardine September, cycle-aware fasting), see a weekly leaderboard ranked by autophagy hours. Posts are moderated. SAFETY FIRST Risk-assessment questionnaire flags contraindications (pregnancy, eating-disorder history, diabetes medication, low BMI). Explicit watch-outs for refeeding syndrome on extended fasts. LOCAL-FIRST PRIVACY Logs stay on your phone. No account required. Optional HealthKit sync. The AI coach (Pro) processes your data in-memory and discards it. 36 LANGUAGES Full UI translation across 36 languages — metabolic health shouldn't be paywalled behind English. PRO €4.99/month or €49/year, billed automatically. Pro adds: AI coach with cycle-aware adjustments, automatic CGM/CKM sync, hour-by-hour autophagy phase tracking, doctor-ready PDF reports. Cancel anytime in Settings → Apple ID → Subscriptions. Not medical advice. Talk to your doctor before any extended fast. Terms of Use (EULA): https://sardinesfasting.com/legal/terms/