Clinical Protocol

7-Day HOMA-IR Reduction Protocol

A comprehensive nutritional strategy to reverse insulin resistance, lower inflammation, and optimize metabolic flexibility for reduced HOMA-IR scores.

Protocol Objectives
Anti-Inflammatory Focus

Prioritize whole, unprocessed foods rich in antioxidants to combat systemic inflammation driving insulin resistance.

Moderate Carbohydrate Intake

Control carbohydrate quantity and quality to reduce the demand for insulin secretion.

Intermittent Fasting

Implement a 14-16 hour fasting window to lower baseline insulin levels and improve cellular sensitivity.

Microbiome Support

Include prebiotic fibers and fermented foods to support gut health, which influences insulin signaling.

Day 1 Inflammation Control
Breakfast
Turmeric & Ginger Tea (Fasted)
Anti-inflammatory start; break fast later.
Lunch
Salmon & Avocado Salad
High omega-3s and healthy fats.
Dinner
Chicken Stir-fry with Broccoli
Lean protein and cruciferous veg.
Day 2 Gut Reset
Breakfast
Greek Yogurt with Berries
Probiotics and antioxidants.
Lunch
Lentil Soup with Bone Broth
Gut-healing collagen and fiber.
Dinner
Tempeh & Vegetable Curry
Fermented plant protein source.
Day 3 Metabolic Flexibility
Breakfast
Scrambled Eggs with Spinach
Protein-rich start to stabilize blood sugar.
Lunch
Tuna Salad in Lettuce Cups
Low carb, high protein.
Dinner
Steak & Asparagus
Iron and fiber for sustained energy.
Day 4 Cellular Repair
Breakfast
Green Smoothie (Low Fruit)
Spinach, cucumber, protein powder.
Lunch
Quinoa & Roasted Chickpeas
Complex carbs and plant protein.
Dinner
Baked Cod with Zucchini
Light protein ease digestion.
Day 5 Fat Adaptation
Breakfast
Avocado & Smoked Salmon
Healthy fats for satiety.
Lunch
Chicken Cobb Salad (No Croutons)
Protein and healthy fats focus.
Dinner
Beef & Broccoli Stir-Fry
High protein, low glycemic impact.
Day 6 Fiber Loading
Breakfast
Chia Pudding with Almonds
Soluble fiber aids blood sugar control.
Lunch
Mediterranean Bean Salad
High fiber, resistant starch.
Dinner
Roasted Turkey & Brussels Sprouts
Lean protein and sulforaphane.
Day 7 Sustained Balance
Breakfast
Mushroom & Herb Omelet
Nutrient-dense, low carb start.
Lunch
Grilled Shrimp & Mixed Greens
Light, high protein lunch.
Dinner
Slow Cooker Chicken Stew
Root vegetables for complex carbs.

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Protocol Guidelines & Science
Spice It Up

Use generous amounts of turmeric, ginger, cinnamon, and garlic. These spices have potent anti-inflammatory and insulin-sensitizing properties.

Sleep Hygiene

Prioritize 7-8 hours of quality sleep. Sleep deprivation significantly increases insulin resistance and cravings for sugary foods.

Scientific References:
1. Matthews, D. R., et al. (1985). 'Homeostasis model assessment: insulin resistance and beta-cell function from fasting plasma glucose and insulin concentrations in man.' Diabetologia.
2. Wallace, T. M., et al. (2004). 'Use and abuse of HOMA modeling.' Diabetes Care.
3. Esposito, K., et al. (2004). 'Effect of a mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome: a randomized trial.' JAMA.