The Inner Circle is coming.

A paid, async-first community for people who actually run sardine cycles — weekly Mon-Fri reset cohorts, applied research, the founder reachable in writing. No scheduled Lives to organize your week around; the threads are where the live moment happens. It opens in the coming weeks. Leave your email and you’ll be first in.

Sardine Protocol Inner Circle — where practice becomes proof

The Sardine Protocol

Opening soon

Inner Circle

Standing membership for engaged practitioners. Weekly cohorts, applied research, founder DM-reachable. Async-first.

  • · Weekly cohorts every Monday — pick the week that fits your life (Mon-Fri 5-day or Mon-Wed 3-day; refeed on the weekend)
  • · Featured Cohort each first Monday — biggest thread, monthly Mechanism Dossier release midweek, founder running his cycle alongside
  • · Recorded Library — Cohort Kickoff / Mid-fast / Refeed videos pinned to every cohort thread
  • · 12-module Foundations course in Classroom
  • · Monthly Mechanism Dossier (long-form essay + recorded walkthrough)
  • · Annual brand spec sheet — what the founder buys this year, refreshed yearly
  • · Founder DM access + daily thread engagement
  • · Quarterly 21-Day Sardine Transformation
  • · Beginner / Practitioner / Advanced tiered subgroups
  • · Planned pricing: $49/mo or $490/yr (~16% off) · cancel anytime · 14-day money-back on first month

Opening in the coming weeks.

Leave your email and we’ll notify you the moment the doors open — waitlist members get in first.

One email when Inner Circle opens. No spam, unsubscribe anytime.

What’s free, and what the Inner Circle adds.

The principle: free is what the science says; paid is how to apply it. You never have to pay to learn the protocol.

Free on this site

Everything to run a cycle solo.

The full citation-grade research library, the 3-Day Reset guide, the buying guide, and the Safety page stay open to everyone, forever. From the mechanism through the refeed, you have what you need to run a 3-day sardine cycle on your own — no membership required.

That’s intentional. The free layer is not a tease; it’s the real thing.

Inner Circle

For running cycles, regularly.

When the protocol stops being a thing you’re reading about and starts being a thing you’re doing every month — that’s what the Inner Circle is for. Every Monday a cohort starts, the founder is in the thread daily, the recorded videos are pinned, and members in the same fasting situation as you are an hour ahead, ready to compare notes.

The compounding asset is the applied translation layer — Mechanism Dossiers, the annual brand spec sheet, the deeper protocols (5-day, 7-day, women’s, athletes, T2D), the year-over-year founder N=1 dataset. Information is free. Interpretation, application, and community-validated outcomes is what you pay for.

Sardine Protocol

Why this structure

“I’m building the community I actually wanted to be a member of. Deep library, real practitioners running cycles, founder reachable in writing, no Lives to schedule around.”

Sardine fasting is a mature protocol — the science doesn’t change weekly — and the value compounds in the depth of the library + the community of practitioners running cycles together, not in performing weekly Lives. Pricing will be honest from day one: $49/mo, or $490/yr (about 16% off). No first-month-free, no founding scarcity, no fake countdowns. Just the value.

Common questions.

When does the Inner Circle open?
Soon — we're in final build-out. Join the waitlist above and you'll be the first to know the moment doors open, before any public announcement.
What will membership cost?
Planned pricing is $49/mo or $490/yr (about 16% off the monthly rate), cancel anytime. No founding-scarcity gimmicks and no fake countdowns — waitlist members simply get first access when doors open.
When can I run my first cycle?
Once the Inner Circle opens, cohorts start every Monday — pick the week that fits your life. The first Monday of each month is the Featured Cohort (biggest thread, monthly Mechanism Dossier release midweek, founder running his own cycle alongside). Join mid-week and you can either wait for the next Monday or start self-paced any day with the recorded videos.
Why no scheduled Live calls?
Sardine fasting is a mature protocol, not a news cycle. The science doesn't change weekly — what changes is whether you, this month, fit a cycle into your life. Async-first lets members in any timezone engage 24/7, and lets the founder put time into deeper library content + thread engagement instead of producing weekly Lives. The cohort triplet videos (Kickoff, Mid-fast, Refeed) are pre-recorded once and refined annually; threads are where the live moment happens.
Can I cancel anytime?
Yes. Inner Circle will be month-to-month — cancel anytime and you keep access until the end of your billing period. The first month will carry a 14-day money-back guarantee (no questions, just email refunds@sardineprotocol.com). The annual option will carry a 30-day money-back guarantee.
Do I have to do the protocol every week?
No. The standing engaged-practitioner cadence is one cycle per month, aligned to the Featured Cohort. Some members will add Weekly Cohort cycles between Featured weeks; some will run only the quarterly 21-Day Sardine Transformation. Membership is also valuable between cycles — research library, brand spec sheet, threads, founder access.
What if I'm new to fasting entirely?
Everything you need to run a 3-day sardine cycle solo is already free on this site — the research library, the 3-Day Reset guide, and the Safety page with the full exclusion criteria. The Inner Circle is the next step for when you want to run cycles alongside other practitioners and go deeper.

Before you run a cycle:

The protocol is not for everyone. Read the Safety page for hard exclusions and symptom triggers. Inner Circle signup will confirm you’ve read it.