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A Simple Metabolic Reset: Sardines, Insulin Resistance & Midlife Health

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Hi Reader,

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As a pre-pubescent adolescent, I thought fish was gross and the idea of eating it was an absolute nightmare. Fast forward to years later, I’ve changed my mind for a variety of reasons. Ever since menopause hit and now post menopause, I’ve become even more interested in how food is medicine. Lifestyle changes can have an enormous impact on health and it’s always the best place to start when addressing any health issue.

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If you’ve noticed stubborn fatigue, stubborn belly fat, elevated fasting glucose, or lab markers like high insulin or inflammation as you’ve moved through perimenopause and into post-menopause — you’re not imagining it. A shift in hormones often comes with shifts in metabolism, and one of the key drivers behind that is insulin resistance — where your cells start ignoring insulin’s signal to move sugar out of your bloodstream and into your tissues. Left unaddressed, insulin resistance can turn into chronic inflammation, pre-diabetes, and other conditions many of us want to avoid. That knee pain just may be connected to your blood sugar dysregulation.

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Today I want to introduce you to a less-mainstream but increasingly talked-about approach people are experimenting with in the biohacking and metabolic health space: Sardine Fasting — and why it might be helpful for women in midlife.

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What Is Sardine Fasting?

In simple terms, Sardine Fasting is a short-term eating pattern where you center your meals around canned sardines — typically 2 cans per day for a handful of days (many protocols suggest 3–7 days). This was popularized by clinicians like Dr. Annette Bosworth (Dr. Boz) and discussed by metabolic researchers such as Dominic D’Agostino. ​

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The idea isn’t just eating sardines for the novelty of it — it’s a form of fasting-mimicking eating, where your body gets high-quality fat and protein without carbs or excess calories, helping it switch gears metabolically.

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You want to consume wild sardines that have the skin and bones in extra virgin olive oil. You can also buy sardines that are just in water. The olive oil has a better taste in my opinion. Wild Planet is a good brand but there are many others. Also look for a BPA free can.

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Why It Might Matter in Menopause

Insulin Sensitivity & Metabolic Reset

Menopause often brings changes in how your body handles glucose. Insulin resistance means your pancreas has to produce more insulin to keep blood sugar stable, which can drive inflammation, cravings, belly fat storage, energy dips, and more.

Sardines are high in omega-3 fatty acids (EPA and DHA), which have anti-inflammatory effects, and packed with high-quality protein, which helps preserve muscle — both important for metabolic health. When you limit carbs and calories modestly in a controlled way, insulin levels drop, and your body can become more sensitive to insulin again. If you want to read more about the nutritional profile check out this article HERE.

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Metabolism, Ketones & Your Body’s Signals — Simply Explained

• Ketosis
​When your carbohydrate intake drops very low and your body uses up its glucose stores, it starts producing ketones — alternative fuel molecules made from fat. Ketones can help reduce inflammation and stabilize energy levels.

• Autophagy
​This is a natural “housecleaning” process your cells use to break down damaged components and recycle parts, which can ramp up when your body isn’t constantly processing food. Short-term fasting or fasting-mimicking eating (like sardine fasting) can stimulate it.

Together, ketosis and autophagy are part of why people report improved hunger control, more stable blood sugar, and better metabolic markers after these short intense eating periods.

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What Experts Like Dr. Boz & Dr. Dom Say

• Dr. Boz has long discussed the “Sardine Challenge” as a way to jumpstart metabolism and reduce insulin resistance by eating only sardines (with water and black coffee or tea) for a few days, often used as a metabolic reset. Bozmd​
• Dr. Dominic D’Agostino describes his version as a fasting-mimicking diet that can be done for a week and repeated monthly or as needed, with 1–2 cans per day helping keep calories low enough to activate key metabolic pathways while still providing essential nutrients.

Both experts emphasize this is short-term — not a long-term diet — and it’s about metabolic signaling, not dramatic weight loss.

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A Quick Positioning Note

Before you try Sardine Fasting, please know:

• This isn’t a long-term dietary lifestyle.
• It’s not magic, and it’s not necessary for everyone.
• It can be intense if you aren’t used to low-carb eating or fasting styles.
• If you have diabetes, thyroid issues, or other metabolic conditions, check with your clinician first.
• If you work with a clinician, many often recommend using a continuous glucose monitor or CGM as well as testing your body to see if you’re producing ketones. Your clinician will tell you what numbers to look for in both glucose and ketones.
• The Keto-Mojo device can test both glucose and ketones at the same time.

Understanding how your body works is powerful — applying it consistently is where real change happens.

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Where This Fits Into Your Journey

For peri and post-menopausal women, a short, structured reset like this might:
✔ lower fasting insulin
✔ improve insulin sensitivity
✔ reduce systemic inflammation
✔ help clarify true hunger signals
✔ support metabolic flexibility (your body’s ability to shift between fuels)

It’s not about “suffering through meals” — eating enough protein and fat (like 2 cans of sardines per day if that feels more sustainable) can make this more manageable, especially if you’re active and strength training.

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Want Support Doing This the Smart Way?

Learning how your body works is powerful. Applying it consistently is where real change happens. If you want guidance, structure, and accountability designed specifically for peri- through post-menopausal women, my 12-week online coaching program brings everything together. We work with your hormones, metabolism, and training so you feel strong, stable, and confident — not confused or overwhelmed.

👉 Click HERE to learn more about the KuhleBody Thrive program and how I can help you move from frustration to results.

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Many blessings to you for abundant health, happiness and wellbeing ~

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Strong and Beautiful after 50!

Sharon

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Kuhle Body is a project of Vidya Ministerium, a faith based, private membership association. Services are available to members only. Membership is free and we are always accepting new members. You can opt out at any time. For more information, please read our PMA Declaration.​