Nutrition
How food order, carb quality, and alcohol shape your glucose and insulin
Free research-backed guide
Insulin resistance andheart disease aren'tinevitable.They're preventable —with lifestyle medicine.
7 research-backed lifestyle medicine actions across nutrition, movement, daily rhythm, and environment — from a naturopathic doctor trained under one of the world's leading integrative cardiologists — to prevent and reverse insulin resistance and protect your heart.
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7 actionsfour domains, peer-reviewed
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Published ResearcherLicensed Naturopathic DoctorMS KinesiologyIFMCPGuarneri Cardiology ResidencyFounder, Oasis Health & Medicine
Evidence-Based Strategies for Cardiometabolic Health · Free guide
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- 7 research-backed actions to reverse insulin resistance and protect your heart — peer-reviewed, clinically applied, no willpower required
- Four domains — nutrition, movement, daily rhythm, and environment
- A short weekly research note on insulin resistance, heart health, lifestyle medicine, and what the science actually says
73%Lower glucose exposure just from eating protein and fiber before carbs (Shukla et al., 2015)
~80%Of glucose disposal happens in muscle — resistance training targets it directly (DeFronzo & Tripathy, 2009)
2.6xHigher obesity odds for kids with the highest BPA exposure (Trasande et al., JAMA 2012)
What's inside
7 concrete actions. Four domains. Real research.
Each action pulls from published research and translates it into something you can do this week. Select an action to preview it.
Evidence-Based Strategies for Cardiometabolic Health
Action 01 · 29–37% lower post-meal glucose
Pair protein + fiber with every meal
Food-combining order blunts the glucose spike — eating protein and fiber before carbohydrate changes how much your blood sugar rises after the very same meal.
Dr. Pedi Mirdamadi · ND, MS, RHN, IFMCPShukla et al., Diabetes Care (2015)
Movement
The type and timing of exercise that actually moves blood sugar
Daily rhythm
How light exposure, morning and night, sets your circadian clock — and why that's also a metabolic clock
Environment
The everyday exposures quietly disrupting your hormones
ND · MSRHN · IFMCP · CPT
Founder, Oasis
Health & Medicine
About the author
Dr. Pedi Mirdamadi, ND, MS, RHN, IFMCP
I started as a certified personal trainer and fitness competitor. After years of watching people do everything right and still develop insulin resistance, high blood pressure, and heart disease, I went to a research lab — and eventually to naturopathic medical school and a clinical residency under Dr. Mimi Guarneri, one of the world's leading integrative cardiologists.
I am now the Founder of Oasis Health and Medicine, where we have helped hundreds of patients reverse insulin resistance, lower cardiovascular risk, and take control of their metabolic health.
Co-authored peer-reviewed research on caloric intake, exercise, and secular weight trends
Licensed Naturopathic Doctor
Master of Science in Kinesiology (Obesity and Exercise Physiology)
IFMCP — Institute for Functional Medicine Certified Practitioner
Clinical residency under world-renowned integrative cardiologist Dr. Mimi Guarneri, MD
Founder, Oasis Health and Medicine — hundreds of patients helped to reverse insulin resistance and protect their long-term heart health
Registered Holistic Nutritionist and former Professional Fitness Competitor (WBFF)
Already know something is off?
Find out which biological driver is yours — in 3 minutes.
The guide explains the research. The root cause quiz identifies which of the six biological patterns applies to you — using the same assessment framework used in clinical intake.
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From research to a protocol built for you
These 7 actions target the general biology. Which levers matter most is individual.
The guide covers what the research shows about cardiometabolic disease broadly. But insulin resistance, inflammation, toxin burden, and circadian disruption don't show up the same way in every body — figuring out which of these is driving your risk takes lab testing and a clinical assessment, not another article.
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- Evidence-Based Strategies for Cardiometabolic Health — free, delivered instantly
- A short weekly note on what the peer-reviewed literature says about insulin resistance, heart health, and lifestyle medicine