The science-backed protocol to double autophagy and lose weight using sardine fasting, with Dr. Dom D’Agostino. Try ARMRA Colostrum for yourself, go to or enter code THEPRIMALPODCAST to get 15% off your first order.
Is there a single “metabolic switch” that can accelerate weight loss while repairing your cells? In this episode, world-renowned metabolic researcher Dr. Dom D’Agostino (PhD) joins us to explain the science of autophagy, ketosis, and the gut microbiome. Referencing decades of laboratory research and clinical observation, Dr. D’Agostino explains why the traditional “calories in, calories out” model fails to account for cellular signaling and nutrient density. From the specific biochemical benefits of “sardine fasting” to the role of ketones in preserving gut barrier integrity, this conversation provides the medical clarity needed to optimize your biology. Whether you are looking to reverse metabolic dysfunction or seeking the latest data on nutritional ketosis, this episode bridges the gap between science and practical human experience.
In This Episode, We Reveal:
* The Autophagy Switch: A scientific breakdown of how to double cellular “cleanup” and the specific dietary triggers that initiate protein recycling.
* The Sardine Fasting Protocol: Why this specific high-protein, high-omega-3 approach is a clinical powerhouse for metabolic health and rapid ketosis.
* Ketosis & Disease Prevention: Moving beyond the scale to understand how ketones function as signaling molecules for longevity and neuroprotection.
* Gut Barrier Integrity: The relationship between the microbiome and metabolic health, and why maintaining the gut lining is the first line of defense against systemic inflammation.
* Translating Research to Reality: How to apply cutting-edge metabolic data to daily life for sustainable weight loss and disease prevention.
Our Sponsor:
ARMRA: Try ARMRA Colostrum for yourself, go to armra.com/theprimalpodcast or enter code THEPRIMALPODCAST to get 15% off your first order. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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Scientific Resources & Dr. D’Agostino’s Work:
* Journal Article: Ketogenic Diet and Metabolic Health (Springer):
* Clinical Research: Metabolic Switching and Health (PubMed):
* Historical Context: Nutritional Ketosis in Medicine (PubMed):
* Dr. D’Agostino’s Website & Research:
Timestamps:
00:00 – Intro
02:11 – The One Biomarker That Rules Them All
04:27 – What Is Sardine Fasting?
12:05 – His Body Changed In 3 Days
15:39 – Does Sardine Fasting Target Visceral Fat?
16:33 – His Insulin Was Flagged As “Too Low”
18:25 – The Cholesterol Debate On Keto
21:42 – Bone Health On A Ketogenic Diet
25:13 – Which Sardines To Buy And How Often
28:14 – The 3-Day Monthly Reset
31:45 – What Ketosis Does To Your Gut
34:34 – Can Ketones Protect Your Brain?
37:46 – The Powerlifter Who Was Told He’d Die
44:44 – Ketones And The Longevity Pathways
50:10 – The Blood Marker More Important Than LDL
55:36 – Does MCT Oil Actually Boost Ketones?
59:37 – Five Foods A Neuroscientist Eats Daily
01:09:43 – The One Keto Food Quietly Killing Your Results
Primal Resources:
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* GoCarnivore App:
Connect With Us:
* Website:
* Instagram: @theprimal.podcast
* Twitter/X: @ThePrimal_Pod
About Rina Ahluwalia & The Primal Podcast: Rina Ahluwalia is a leading researcher in root-cause healing and the founder of GoCarnivore.com. She facilitates high-level clinical discussions with world-renowned MDs and researchers to deconstruct the pathophysiology of modern disease and promote the science of the Proper Human Diet.
Medical Disclaimer Note: The content provided in this video and description is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this channel.
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Sardines make me gag 😅😭
I Hate N=1 interviews where the person talks about their own personal experience. (That stuff is for the comments.) Who cares? Give me the research. Give me the facts. And this guy turns out to be a particularly poor speaker, with his thoughts and words jumping all over the place. I couldn't get past the 20 minute mark.
What about bad breath?
Wow, my hs-CRP was low (0.7) early in the year, and (4.4) when retested this summer. I was on low carbs on the second test. The cutoff is 1. Yikes.
Обязательно сардины в виде консервов?…я спрашиваю,ибо новичок в деле сардин
3 days of eating only sardines is NOT fasting. Exclusively eating sardines for an extended period is called a mono diet. A mono diet can also be done with beef which also contains omega 3 fatty acids. Fasting is abstinence from all food sources except water. You can not ingest ANY calories and still be in autophagy.
can of sardines has like 20g of protein does not that stop autophagy? Its better to take only EVOO shots if you have lack of energy
Bro I don't like sardines. What do i do now. I guess ill be fat for along time.
I can just about stomach tinned sardines once in a blue moon. This would never be for me.😊
I took statins at 47 years old for about 2 months. I felt fine but had what they currently label as elevated cholesterol. After only a few months I felt less physically healthy, if felt disconnected from my motor skills and my mind got foggy. I stopped raking them and feel fine now. All my blood work and ekg are perfect other than elevated cholesterol. Since I actually need cholesterol Im not worried about it
Thank you for this !!❤❤
I don't like sardines per se, but I don't hate them either. Keep fasting until they start tasting good enough. 😂
Sardines have negligible heavy metals compared to tuna for example.
Does it put type 2 diabetes into remission or is it risky what with the insulin level
Great interview. How should sardines be eaten…raw?
There are alot if counters to this Sardine diet thats the bew rave… the buggest issues is the can that its in, and the preservatives…i would assume if you caught them live and ate them…there are health benefits…
Another great video. I enjoy sardines and Beef liver. This is good to hear.
Any research on the Autism and the ketigenic diet?
Heavy metals maxing
Kipper snacks !
sardines helps osteoporosis or bones
Reading thru these comments……lol, unreal.
Look up Dr. Pradip Jamnadas.
If you "EAT" you are NOT "fasting."
Stop playing games with your health/BS fads and listen to one of the premier Doctors on this planet.
He is claiming that his sardine fast is better than Dr. Valter Longo’s five day fasting mimicking diet but he is not presenting any research that backs up his claim. Longo has been studying fasting for over 30 years and has published extensively. Five days is much better than 3 days as measured by the amount of autophagy and the amount of new stem cells produced during the re-feeding period. Show me the research on that in sardine fasting.
During my fast I do light-weight exercises on every muscle in my body every day. What happens is when you lose weight your body tends to pull from muscle as well as fat (gluconeogenesis); however, if you use your muscles during the fast your body says “I can’t pull from muscle for energy because im using them. And subsequently your body pulls mostly from fat stores. Works very well for me.
Add Arabic Dub plz
Que buen ejemplo este doc…sin canas, sin arrugas, sin lentes…y que mjsculos!!! el es muy buen embajador de lo que nos cuenta!
So sardine fasting might be better than water fasting…dry fasting reigns supreme still
Mackerel even better.
I think sardines are gross 🤮
Water fasting is still king here's why: when you keep protein consumption even a small amount consistent even in a caloric deficit M-Tor will stay elevated preventing any of the anti aging cellular cleanup that normally happens when there's no protein consumption at all. By keeping all calories including from protein at 0 you're forcing the body to drop mtor and scavenge for damaged proteins in the body.
Fasting and eating sardines is like walking in place.
It might be good to do it but it's definitely not fasting.
Hi my 2 cents. Buy sardines in water. Why? Because many fake marketing schemes that say "extra virgin oil" but it is fake, it is unhealthy SOYBEAN oil which is toxic, so be safe and buy the sardines in water and stay away from extra virgin oils since its just marketing fake news, its really soybean oil
I want to do this but sardines are so disgusting to me. Can some put it in capsules for me? I’d rather take 30 capsules at a time than taste it.
I think the only time people really eat sardines is when they're in county jail
It puts you in a keto state yes..
But autophagy doesn't occur if eating protein ie: Sardanies..
So I'm not understanding why you say eating sardines can instigate autophagy when every other science says protein stops it..
You can’t totally compare fasting and sardine fast since fasting has many more / different benefits
Was
Does adding eggs to sardines, damages the results?
Stopped listening to clueless dude when he took things to lower cholesterol
Can't stand sardines, what a bummer.
Can the keto /carnivore lifestyle stop the progression of or reverse heart disease?
My head hurts in trying to figuring out the movie, it is too circular language for me to understand.
Mom eats sardines all the time. She’s thin very thin. I dont like her very thin