Clinical Protocol

7-Day Fasting Insulin Reset Plan | Lower Basal Insulin Naturally

A targeted nutritional intervention designed to lower basal insulin levels, drastically improve insulin sensitivity, and reduce metabolic resistance through dietary timing and nutrient density.

Protocol Objectives
Time-Restricted Eating

Compress eating window to 10-12 hours to allow basal insulin levels to drop fully overnight.

Protein First

Start every meal with protein to stimulate glucagon and counteract insulin spikes.

Eliminate Liquid Sugar

Zero tolerance for juices, sodas, or sweetened coffees which cause the fastest insulin spikes.

Fiber Loading

Target 30g+ of fiber daily to slow gastric emptying and blunt the insulin response.

Day 1 Baseline Reset
Breakfast
Scrambled Eggs with Avocado
High fat/protein, zero carb start.
Lunch
Grilled Chicken Caesar Salad
Skip croutons to keep insulin low.
Dinner
Baked Salmon with Asparagus
Omega-3s improve cell membrane sensitivity.
Day 2 Fiber Loading
Breakfast
Chia Seed Pudding
Soluble fiber slows sugar absorption.
Lunch
Lentil Soup with Spinach
Slow-digesting complex carbs.
Dinner
Turkey Meatballs & Zucchini Noodles
Lean protein with low-starch veg.
Day 3 Anti-Inflammatory
Breakfast
Smoked Salmon Plate
With cucumber and dill (no bagel).
Lunch
Sardine Salad on Greens
Highest Omega-3 source per gram.
Dinner
Chicken Curry with Cauliflower Rice
Turmeric reduces metabolic inflammation.
Day 4 Metabolic Flexibility
Breakfast
Black Coffee & Walnuts
Extended fast; fat for satiety.
Lunch
Beef Burger (Bunless)
With huge side salad and olive oil.
Dinner
Shrimp Stir-Fry
Lots of broccoli and bell peppers.
Day 5 Gut Health
Breakfast
Greek Yogurt with Flaxseeds
Probiotics support metabolic signaling.
Lunch
Kimchi & Pork Belly Bowl
Fermented foods aid glucose control.
Dinner
White Fish with Sautéed Kale
Light, easily digestible protein.
Day 6 Magnesium Rich
Breakfast
Pumpkin Seed & Almond Granola
Homemade, sugar-free (use stevia).
Lunch
Spinach & Steak Salad
Dark leafy greens are magnesium dense.
Dinner
Roasted Chicken Thighs & Swiss Chard
Magnesium aids insulin receptor function.
Day 7 Stability
Breakfast
Mushroom & Cheese Omelet
Savory start to the day.
Lunch
Tuna Salad Stuffed Peppers
Crunchy, hydrating, low glycemic.
Dinner
Slow Cooker Beef Stew
Use turnips/radishes instead of potatoes.

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Protocol Guidelines & Science
The Carbohydrate Threshold

For lowering fasting insulin, cap net carbohydrates at 50-75g per day initially. This forces the body to burn through stored glycogen and lower circulating insulin.

Movement Snacks

A 10-minute walk after meals ('post-prandial movement') significantly increases glucose uptake by muscles without needing insulin.

Scientific References:
1. Fung, J. (2016). 'The Obesity Code: Unlocking the Secrets of Weight Loss.' Greystone Books.
2. Hutchison AT, et al. (2013). 'Effects of intermittent fasting on glucose tolerance and lipid metabolism.' Obesity.
3. Boulé NG, et al. (2005). 'Effects of exercise on glycemic control and body mass in type 2 diabetes mellitus.' JAMA.