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The 3-Day Sardine Reset Cheat Sheet
A printable companion to the 3-day sardine fast — protocol overview, brand shopping list, day-by-day walkthrough, refeed rules, and the when-to-stop warning signs. Sized for the fridge. Substantively complete: you can run a 3-day cycle safely from this PDF alone.
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Page 1
Protocol overview
What the 3-day sardine fast actually is, what it does in 72 hours, and who it isn't for.
Page 2
Shopping list
Top three sardine brands across price tiers (US + EU availability) plus the electrolyte stack — water, unrefined salt, optional B-complex.
Page 3
Day-by-day walkthrough
Prep week → Day 1 → Day 2 inflection → easy Day 3. The hour-by-hour you can stick on the fridge.
Page 4
Refeed rules
How to come out of the fast cleanly without giving back the metabolic benefit. The single most common protocol failure is a bad Day +1.
Page 5
When to stop
The exact symptoms that mean stop the fast and seek medical attention. Plus the hard exclusion list — who should not attempt this protocol at all.
Want the fully cited public version of the protocol on the web? Read the 3-day guide. Want to see the research? Browse the library (~90 cited primary sources). Curious about the founder? Read why Rado built this.
Nothing on this site or in the PDF is medical advice. Read the full safety guidance and exclusion criteria at sardineprotocol.com/safety before starting any fast.