Breaking Through a Plateau – My 5-Day Sardine Challenge Success!
Yes, you read that right—I extended my sardine challenge from 3 days to five full days! 🐟✨ Taking Dr. Boz’s advice, I pushed my body to stress my cells, my liver, clean up glucose, and finally produce healing levels of ketones. And today, it finally happened!
📊 Health Stats Update:
✔ Blood Glucose (BG): 87
✔ Blood Ketones (BK): 3.8
✔ Dr. Boz Ratio (DBR): 22 🎯 (Full Healing Mode!)
This is the first time in a long time that my Dr. Boz Ratio (DBR) has dropped into full healing mode. 🙌 Even with my stubborn, broken, and battered body, this is proof that healing is possible!
As a certified health coach, I know this journey isn’t easy. I see the struggle, and I feel it myself. You do all the right things, and sometimes it seems like nothing is working. But then, one moment changes everything. That moment when your numbers finally reflect the healing happening inside. 💙 The dedication, and persistence begins to pay off.
The Scale Isn’t Always the Answer – Healing Starts Inside
BK 3.8
DBR 22
It’s so easy to get discouraged when the scale won’t budge. When inflammation is hanging on, when you feel stuck. But here’s what I want you to remember:
👉 The body is always working for you.
👉 When you find the right level of stressor, the shift begins.
👉 Cellular healing happens before weight loss does.
I keep reminding myself of how far I’ve come. 🙏 I trust the process because I’ve seen it work in my life and in so many others’. I am blessed to have a plan that I fully believe in, guiding me every step of the way.
And today, I celebrate that I am still healing.
Dr. Boz Ratio, Ketones, and My Next Step
By extending the Sardine Challenge to five days, my body finally broke through a stubborn plateau. 🎯 The surge of ketones, the energy boost, the mental clarity—this is the confirmation I needed that my body is still capable of deep healing. Thank you, Jesus! 🙌
These are the moments that remind me why tracking my numbers matters. My Keto-Mojo meter and DBR are my compass. Without them, I’d be guessing instead of knowing.
Now the big question: Do I go one more day? 🤔
We start our 8 weeks of 72-hour clean fasts on Sunday, and I’m debating whether to have a ribeye on Saturday before diving in. Either way, I’m excited to be entering the fasting phase with strong ketones already in circulation! 💪
A Big Weekend of Celebration 🎉
Tomorrow, February 8, is a BIG day for our family. 💙
🎂 My Son, Adam, Turns 37!
How is my baby boy 37 years old?! My sweet, ornery, kind-hearted, busy body little boy has grown into an amazing man, son, husband, and father. I could not be more proud of him. 💙
🎗️ 23 Years Cancer-Free – I’m Still Here!
Tomorrow marks 23 years since I beat cancer’s ass. 💪💥
I am so blessed to be alive, to be thriving, and to be here to witness all of these precious moments. Every single day is a gift, and I never take it for granted. 🙏
💍 A Marriage Retreat to Strengthen Our Foundation
Tomorrow, Lance and I will be attending a Marriage Retreat at our church, Grace Chapel. 🕊️
These moments of slowing down, reconnecting, and refocusing on the Lord are priceless. A strong marriage is built on Christ, and intimacy with Him strengthens intimacy between us.
Life gets busy, and it’s easy to get distracted. This retreat is our opportunity to step back, recharge, and walk even closer with God and each other. We can’t wait to share what we learn!
A huge thank you to Pastor Kirt and our amazing church family for always pouring into us and helping us grow. We would not be where we are today without our faith and community. They took in two broken souls and loved us with grace and grew us into who we are today. Forever grateful.
Final Thoughts – Keep Going, Your Body is Healing!
If you’re struggling right now, feeling stuck or discouraged, please hear me when I say:
👉 Your body is healing, even when you can’t see it.
👉 Stay consistent. The shift will come.
👉 You are stronger than you think.
I am living proof that even a broken body can rebuild. If I can do it, so can you.
Let’s keep going, together. 💙🔥
❤️ Coach Tammie
So I don’t really understand about this group.
Are you part of Dr. Boz?
Is the sardine challenge you mentioned, free?
Or are you just advertising to be a coach for people?
Hi Linda, Welcome to our tribe. Yes, I am a Dr. Boz Coach along with a Primal Health Coach. I have used this process to reverse many deep health issues, right along with so many in this group. Yes, we are doing the sardine challenge here in my group as well as with Dr. Boz. It is free here in my group. But it is part of the 21DMK paid course that I coach with Dr. Boz. We just give everyone a chance to follow along as a tribe. You can read more about what we offer here:
https://journeytoketo.com/group-health-coaching/. Please let me know if you have any questions. We are happy to help you.
Thank you for sharing all this wonderful information!! Congratulations on your hard earned numbers!!
Enjoy your marriage retreat!! We love marriage retreats!! XO marriage w/Pastor Jimmy Evans and The Naked Marriage PC w/Dave & Ashley Willis.
My next comment is a question. I’ve been Ketovore for 5 years. We came into this w/no health issues that we were aware of. Just to be healthier after reading Mark Sisson’s Primal Blueprint book.
In all the years that we’ve been doing this, I’ve worn a CGM from time to time and have done Keto Mojo many times throughout my 5 years. I Robin, can honestly say I am only able to achieve mostly moderate keytones if any. Continuous high glucose of (90’s-100) never in DBR.
I am carnivore through the week and Ketovore on the weekends.
Is it possible that my body only making the keytones I need?
I’ve heard that from a few of the doctors I follow.
I do IF Mon-Sat (18-24 hrs various days.
Please advise w/your wisdom and knowledge. Thank you for all you do!!
Hi Robin, Thank you for reaching out. It sounds like you are doing many things to benefit your health journey. Physically, emotionally, and spiritually. I love hearing these success stories. Congrats on your Ketovore journey. It is a great start to turning your health around. As for your ketone production and glucose levels. It sounds like to me you have set a great foundation, but it is now time to take it to the next level. This is the beauty of the Keto Continuum. Advancing to the next level it takes to keep turning over those broken mitochondria and building new healthy ones. I’d be happy to gift you a discovery call and discuss what you are trying to accomplish, and then we can decide where your numbers need to be to reach your goals. Please let me know if you would like to do this. I’d be happy to help you. 🩷 Coach Tammie
I would like to try that five day sardine fast. What kind of sardines do you recommend? Can I use mustard cause I can’t stand the smell and what else can you have with your sardines any butter coconut oil?
A lot of people use the Wild Planet ones. I think it is a personal taste thing. I don’t like those. I prefer the Seasons brand. I have seen Dr. Boz using all different kinds, even Great Value Walmart brand.
As far as condiments, use whatever you need to get them down. Mustard, mayo, hot sauce, butter, coconut oil, just watch the sauces with carbs. I am one of Tammie’s moderators, she is out of pocket today but will probably get back with you later.
Hi Mary, Welcome to the tribe. Congrats on wanting to try the sardine challenge. For best nutrition, you want the sardines with the skins and bones. I prefer with NO heads. Just can’t do it. lol. But, any brand is ok. Just make sure they are packed in water or oil. The ones in the sauces usually have more carbs, so I avoid them. If you need some flavor to get them down, yes, you can do some mustard, mayo, butter, lemon juice, or we have even air fried them to help with the texture. Use the minimal amount needed to get them down. You can read more of the protocol, here at my “Choose Your Hard” blog post. You can order some of our favorites right here at our Journey to Healing Amazon Storefront.
Welcome to our tribe. Be sure to share your journey over on our Free support group Healthy Families Begin at Home.
Welcome to the Tribe, 🩷 Coach Tammie
I am so excited and happy for you! I know you have been frustrated and just a reminder…Your body is not too broken, God is still in the healing business and nothing is too hard for Him! Enjoy your weekend! Luv ya!