48 Hours of Sardines: Lessons in Healing & Control

So many lessons from just 48 hours of a sardine challenge! As much as I usually do not like these little fishies, I am once again reminded of how much I love what they do for my healing process. Reversing insulin resistance is no easy task, but these are a tool that get the job moving.

Sardine Challenge

I’m just 48 hours into our 72-Hour Sardine Challenge with Dr. Boz, and I am continually amazed at the change in my numbers in just a couple of days. Sometimes, we think we have no control over disease.  I am here to tell you that is not always true.  You can change the trajectory of your health journey.  THIS is the proof… that you control much of your journey by what you eat.  This also proves that what we are doing is working—changing my chemistry and getting me back into healing mode. Reversing insulin resistance, one day at a time.

Lessons from the Sardine Challenge

✅ Portion control: If one can of sardines fills me up, then I probably don’t need a 22-ounce ribeye in one meal. This challenge teaches the difference between healthy portions and gluttony, or “I want what I want” mentality. 

✅ Meals don’t need to be a production: Open the sardines, salt them, down the hatch, and move on with life.

✅ Breaking emotional eating habits: When I’m stressed or tired and only allowed sardines, I learn to choose healthier coping skills instead of using food as comfort.

✅ Closing my eating window by 1 PM improves morning glucose. This gives me time to burn stored glucose before going to bed. This allows ketones to rise, boosting brain clarity, energy, and better decision-making for my health.

✅ Sardines may never be my favorite, but their impact is undeniable. More importantly, they remind me that I have control over my own health journey.

Proof in the Numbers

In just 48 hours, my morning glucose dropped from 110-120 to the 80s. My ketones rose from 0.3 to 1.2, and my Dr. Boz Ratio (DBR) fell from 500+ to 72—meaning I went from an inflamed state to a weightloss and healing state.  This is just in 48 hours.  Now, imagine if I can stay in this healing mode for days, weeks, months…  Can you see where this journey begins to take on a life all it’s own.

➡️ If just 48 hours of sardines made this much of a difference, then something I was doing before was keeping my inflammation high. Now, I can pinpoint where I need to clean up my eating habits. This is the beauty of this program—it gives real time data to guide my choices.

I’m committing to 72 total hours of the Sardine Challenge and will continue sharing my numbers. Why? Because Type 2 diabetes is a choice, inflammation is a choice—and I am choosing NOT to walk that path.

Choose Your Hard

I always say, “Choose your hard.” Sardines are hard. But living with chronic disease and pain is harder. I choose healing. 🐟💪

Sardine Challenge Time

👉 Read my “Choose Your Hard” post here

What About You? Let’s Chat!

💬 Have you ever tried a Sardine Challenge? What was your experience?

💬 Do you struggle with emotional eating? What’s your go-to coping strategy?

💬 If you had to choose between a 22-ounce ribeye and a can of sardines, which would you pick? (Be honest! 😆)

💬 What’s one simple change you’ve made in your diet that made a big impact on your health?

Encouragement for You

When you take away the “food noise”, you start hearing the real reasons behind your cravings, addictions, and patterns. You have control over your healing—and the data proves it. The question is: Will you choose healing? And will are you willing to do the work?  How bad do you want this?  Let me know in the comments.  If you would like more help in navigating your journey, I’d be happy to help. Or you can check out our Group Coaching page. 

❤️ Coach Tammie