For adults who have been told their blood sugar is too high

You thought you were eating right. Then your bloodwork said otherwise.

Thrive-in-5 teaches you the Mediterranean-style eating pattern,  the most studied dietary pattern in nutrition science and linked in clinical research to improved blood sugar (Huo, 2015).*
  • 15-minute daily video
  • Community support
  • Never give up up the foods you love

Your Instructor

"This helped me and my mom so much. I was surprised that a few tweaks to what we eat made such a big difference."
— bekki
Bekki's fasting glucose was in the prediabetic range when she started. Five weeks after starting Thrive-in-5 she had healthy glucose levels. That was 18 months ago and she is still on track. (As of July 2026)
*Throughout this website you will see references to published studies like this one. When it comes to health information online, everybody makes claims but very few people make sure that the research backs up what they are saying. Our standard is to always verify that what we teach is held up by the current research.
To learn more about the Mediterranean diet and blood sugar control, click here. 

Nobody handed you a map

Most people are surprised when they find out they have high blood sugar.

They go into their doctor appointment feeling fine. Their physician only has a few minutes to tell them about their lab results and that they should try losing some weight and cutting back on the the carbs. Then they go home worried and feeling like they don't have a plan.

The obvious thing to do is research how to improve blood sugars online and the internet answers with a fight. One camp says carbs are the enemy and you should never eat bread again. Another says fat is the enemy and everything must be low fat. Someone in a Facebook group swears by eating only meat. Every voice sounds certain. Every voice says the others are dangerous. And almost all of them agree on one thing, that the answer is giving up entire categories of food, forever, and eating in a way no normal life can hold.

Meanwhile the condition itself stays quiet. No pain. No symptom. No daily reminder. Just a recheck with the doctor six months away, which makes it easy to keep researching and hard to start.

The best results are not from extreme dieting

Here's what almost all internet fighting leaves out: the decades of published research the dietary patters that are the best for blood sugar control are not extreme at all.

For most people the problem isn't willpower. It's our environment of contradictory advice. The solution is a plan built on evidence you can check, that fits the life you already have.

Now picture the next blood draw

Imagine it's your recheck. Your doctor looks at the screen, then looks at you, and says the sentence you've been wanting to hear: "Whatever you're doing, keep doing it."

You drive home. You tell your family in the kitchen. And for the first time since the diagnosis, the number is on your side.

Now picture the part nobody expects. Bread is still on your table. Dessert still shows up on birthdays. There is no forbidden-foods list taped to your fridge, because the eating pattern behind that bloodwork was never built on giving things up. It was built on what you add.

One of our participants learned to make risotto during the program. His proudest post was a photo of it. Asked what keeps him eating this way, his answer was six words:
"Because it tastes good, it's easy."
— Chris
Nobody can promise you that your blood sugar will reach optimal levels. Everyone is different and there are a lot of factors at play. But this eating pattern is the most studied one in nutrition science. That's why so many people who do our program get results.

You can learn how to adapt this pattern to your life. What's been missing is someone to teach it to you, step by step.

That's what Thrive-in-5 was built to do.

Most diets start with a belief.
This starts with the research.

Keto believes carbs are the problem.
Low-fat believes fat is the problem.
Carnivore believes plants are the problem.
Each asks you to remove an entire category of food, for good, and each is certain the others are dangerous.

Thrive-in-5 doesn't ask you to join a camp. It teaches the whole-food Mediterranean-style eating pattern, one of the most studied eating patterns in nutrition science, examined for decades in published research and linked in that research to improvements in blood sugar (Huo, 2015), cholesterol (Estruch, 2018), blood pressure (Toledo 2013), and weight (Schwarzfuchs, 2012). It's also the pattern people are still following years later, because nothing about it requires giving up bread, or dessert, or dinner out.

This is a dietary pattern. That means it can be applied to any cuisine and any preference.  You're not restricted to an ideology. You're learning how to make healthy choices for your unique situation. 

The team behind Thrive-in-5

Our Scientific Advisory Board carefully reviews the information we share to ensure it is accurate, safe practical, and relevant. We'd like you to meet some of them
Dr. Christopher Gardner

Dr. Gardner is a professor of Medicine at Stanford University who has spent decades leading randomized nutrition intervention trials. He is well known for his study on the ketogenic and Mediterranean diets for controlling blood sugars (Gardner, 2022). He is regarded as one of the top nutrition scientists in the world due to his scientific contributions.

Dr. Deirdre Tobias 

Dr. Tobias is an obesity and nutritional epidemiologist at Brigham and Women's Hospital and Harvard Medical School. Her research is dedicated to identifying dietary and lifestyle risk factors and underlying mechanisms for the prevention of obesity-related chronic diseases, particularly Type 2 diabetes and cancer. 

Dr. Shirley Kalwaney

Dr. Kalwaney, a practicing physician, Board certified in Internal Medicine and Lifestyle Medicine. One of her specialties is helping patients make changes to their diet to improve their health, and she educates other physicians on how to introduce those skills to their practice.

Thrive-in-5 Instructor

Miguel Ramos

I built Thrive-in-5 by going to these researchers and physicians with one question: what does the evidence say people should eat, and how do we make it teachable? This program is so easy to follow and gets such consistent results, that physicians from across the US send their patients to us. If you decide to join, I hope to meet you. (Yes, I meet with every participant who reaches out.)

Don't forget about me!
Hi, i'm scoop! I help make the recipes we provide.

Even doctors can have high blood sugar

"I always thought I was the picture of health. And then I had a physical January this year that showed I was pre-diabetic. And I feel like this class really helped me."
— Dr. Monique Cho
Monique's A1c was at prediabetic levels, but she was able to bring her A1c down to healthy levels in 3 months from starting Thrive-in-5.

What happens in the 5 weeks of Thrive-in-5

Fifteen minutes a day. Short videos and interactive lessons help you put this into practice in your daily life.

Nutrition Masterclass

What everyone should know about nutrition:
  How much does nutrition matter to your health
  How do you tell good information from marketing
  How to make small changes that have big results

Learn how a Mediterranean-style pattern adapts to your preferences instead of replacing them. You'll also write your North Star Statement, the one-sentence reason you're doing this, which stays with you when motivation dips.

Protein and muscle

Protein is the hot topic of today, so what actually matters when you take away the marketing?
  How much protein do you need
  How does protein affect strength
  Who isn't getting enough protein

Make it automatic

The habits that help us eat better every day
  The science of getting full during meals
  The science of staying full between meals
  The power of fiber and how to ease into it

Real life

Learn about the foods that are the healthiest and the least expensive. (Many participants save enough money in the first few months to pay for the program.)

Learn how to make healthy choices in social situations while still being able to enjoy your food and the people around you:
  Parties and holidays
  Holidays
  Restaurants

The long game

The choices we can make every day to reduce our chances of getting the most feared chronic diseases:
  Dementia & Alzheimer's
  Cancer
  Heart disease

What happens in the 5 weeks of Thrive-in-5

Fifteen minutes a day. Short videos and interactive lessons help you put this into practice in your daily life.

Nutrition Masterclass

What everyone should know about nutrition:
  How much does nutrition matter to your health
  How do you tell good information from marketing
  How to make small changes that have big results

Learn how a Mediterranean-style pattern adapts to your preferences instead of replacing them. You'll also write your North Star Statement, the one-sentence reason you're doing this, which stays with you when motivation dips.

Protein and muscle

Protein is the hot topic of today, so what actually matters when you take away the marketing?
  How much protein do you need
  How does protein affect strength
  Who isn't getting enough protein

Make it automatic

The habits that help us eat better every day
  The science of getting full during meals
  The science of staying full between meals
  The power of fiber and how to ease into it

Real life

Learn about the foods that are the healthiest and the least expensive. (Many participants save enough money in the first few months to pay for the program.)

Learn how to make healthy choices in social situations while still being able to enjoy your food and the people around you:
  Parties and holidays
  Holidays
  Restaurants

The long game

The choices we can make every day to reduce our chances of getting the most feared chronic diseases:
  Dementia & Alzheimer's
  Cancer
  Heart disease

How do you know if this program is working?

you measure your biometrics
Thrive-in-5 starts and ends with your own bloodwork. You arrange a panel before Week 1 and another after Week 5. We encourage participants do this through their doctor and to keep their doctor involved along the way. One benefit of doctor-ordered blood work is that it is typically covered by insurance.
Seeing your numbers change is incredibly motivating. 
If you order bloodwork yourself, expect them to cost roughly $30 to $100, depending on the test you order and the company performing the lab work. 

Thrive-in-5 comes with a full year of this

The community.
Other people on the same journey swapping recipes, sharing tips, and celebrating each other's results. Get the support and accountability you need to be successful with your goals.
The recipe library and recipe builder.
A two-week meal plan with more than 70 recipes, plus a builder that generates recipes around your preferences, restrictions, budget, and time.
Direct access to Miguel.
Every student gets live access to me, so send me questions or set up a call. If I don't know the answer, someone on our Scientific Advisory Board will know. 
Guides and weekly motivation.
Download quick reference sheets that you can print out and put on your fridge. 
Receive weekly videos to keep you excited about healthy choices.

All of it runs in your browser on any phone, tablet, or computer. Nothing to download.

Our Pilot Study

What happened when 26 people tried Thrive-in-5

The first 26 people who completed Thrive-in-5 allowed us to document their experience and biometrics.
Their starting biometrics
These 26 people were recreational athletes ranging from the ages of mid 20s to late 60s. What surprised them was the number of people with high biometrics.
 5 had prediabetic blood glucose
 7 had stage 2 hypertension
 12 had high cholesterol
Their ending biometrics
5 short weeks later everyone had at least one biometric improve. Here is where they ended.
 0 had prediabetic blood glucose
 1 had stage 2 hypertension
 4 had high cholesterol
The takeaway
100% of the people who started with high blood glucose we are able to normalize it by the end of the 5-week study!

Remember that these people were already active. And what changed was their diet. Regular exercise does not make up for a poor diet.
Read the full pilot study  
Note: this study was not designed to be a large clinical trial. Rather, it was I've designed to help people see what results they could get individually if they apply the teachings from Thrive-in-5.
Austin started the program with prediabetic glucose levels and he normalized them in 5 weeks
"My eating habits and relationship with food improved so much as a result of this course. I've started to be much more intentional about the food I choose. Miguel is a great teacher, can't recommend this course enough."
– Austin
Pat started the program with prediabetic glucose levels and he normalized them in 5 weeks
"There were multiple deaths in my family this year, and I was definitely in a difficult place when I started. My blood sugar and other metrics improved. This program really helped me get back on track. It was a good reset for me."
– Pat
Read the full review on Trustpilot
Read the full review on Trustpilot

How does the price of Thrive-in-5 compare?

When it comes to our health every action we do or don't take has a price associated with it.

Price of doing nothing
People with prediabetes spend roughly $500 more per year on healthcare than people without it, on average (Dall, 2019).  This is because prediabetes affects our overall health.

Up to 70% of individuals with prediabetes will eventually develop type 2 diabetes (Tabák, 2014). This is why we urge everyone with prediabetes to seek help before the disease progresses. 

People with type 2 diabetes have an additional $12,022 a year in medical expenses (Parker, 2024). This could explain why a large portion of people with type 2 diabetes experience financial hardship from medical bills (Caraballo, 2020). 

Visit our Value Estimator to learn more.
Price of other programs
There are other programs for blood sugar control. You'll find that their methods are quite different from ours. one major difference is that they are focused on counting. They want you to count your carbs, grams of fat, calories. Measuring and counting everything you eat is stressful, exhausting and not sustainable. Our methodology teaches simple rules that quickly become habits so you can just sit down and enjoy a meal with your friends, no need to put your food on a scale.

Many programs want to sell you a continuous glucose monitor (CGM). For people with Type 2 diabetes these devices can be very helpful but only under the close supervision of a physician because interpreting the results is counterintuitive.

We always encourage people to work with their physician for guidance on what they should measure and how often they should do it. However our program does encourage everyone to get blood work done before and after the program so they can see the results of their efforts. 

Thrive-in-5

$297

for a full year

  • Five-week course
  • Two-week meal plan, recipe library, and recipe builder
  • Community of other people who share your goals
  • Practical guides for navigating daily life
  • Direct access to me (Miguel)
Billed once a year, it works out to about 81 cents a day.
Value of Thrive-in-5
This program teaches you to spend less at the store. Whole-food, Mediterranean-style eating is built on some of the least expensive foods in the supermarket, beans, lentils, oats, frozen vegetables, whole grains. Many participants find the grocery savings offset the program price in the first couple of months. (Visit our Value Estimator to learn more.)

It's great that this program can save you money but what's more important is the value of focusing on your health. People want to spend time with their grandkids, be able to dance at their daughter's wedding, and enjoy the time in retirement that they've worked so hard to earn. As they say: "You either invest in your health now or you pay for it later."
__________

The five questions you're probably asking

"Why is this a subscription?"

Because five weeks builds the skill, and the year makes it stick. The course teaches you the pattern, and then real life shows up, holidays, travel, a stressful month, and that's when the community, the  recipes, and direct access to me earn their place. You get all of it for twelve months on one flat payment. And Thrive-in-5 is built to graduate you: for most people, the skills take hold in the first year and that's what they needed. Some members renew for the community and the ongoing support, and we love having them.

"Why would I pay when the internet is free?"

The answer comes from our own pilot study. Thirty-four people enrolled. Twenty-six finished, and the ones who didn't were mostly the people who had received the program free. The people with money on the table showed up for five straight weeks. Free information is free to ignore.

There's a second problem with free, and one of our participants lived it:
"Previously I was following YouTube influencers advice and my cholesterol test results were going up!"
— Glenn
Free content contradicts itself, nobody checks its sources, and it comes with no curriculum, no community eating the same way, no instructor to ask, and no bloodwork telling you the truth. You're not paying $297 for information. You're paying for the structure that turns information into habits, the part free never provides.

"I've tried making changes before, and my numbers got worse."

We get this concern a lot. People come to us after carnivore raised their LDL, macro tracking that moved some numbers down while other numbers moved up, after low-fat experiments just felt like deprivation. What those attempts had in common: each was an extreme swing, held together by willpower, aimed at one marker.

Thrive-in-5 makes teaches the most studied eating pattern and has a track record of improving biometrics. That's why nearly every participant who has completed the program has improved at least one biomarker. We can't promise you'll be one of them. What we can do is take the risk off you entirely, which is why we have guarantees (see below).

"Am I going to feel like I'm starving and missing out on great food."

Absolutely not! We want you to be full and satisfied every time you eat. We have an entire module dedicated to feeling satisfied. We want you to enjoy eating and not only enjoy the flavors of your food and we want to help you be free of the stress many people feel as they question if the food on their plate is negatively impacting their blood glucose.

Thrive-in-5 was made by "foodies" who want to share how to love food. Food is a joy that we should be exerpiencing multiple times a day!

Everything else you might be wondering

_________

The two guarantees that cover this investment into your health

Earn It, Return It.
At the end of the five weeks you can get 100% of your money sent back to you. Here is all you need to do:
 Complete the program and activities
 Share your experience (can be done over social media or letting us interview you)
 Improve at least one core biomarker (LDL cholesterol, blood pressure, glucose or A1c, or weight if your BMI started over 25.)

Then the money will be sent back to your card. Simple!

People sometimes expect the opposite, a refund only if the program fails you. We built it the other way on purpose. Nearly everyone who completes the program improves a biometric, and when you share that, someone else finds out this is possible. Your win becomes the next person's reason to begin. It is a virtuous cycle that helps us with our mission of helping as many people as possible. 

This is the bet on yourself guarantee. Do the work, see a result, get your money back.
The Satisfaction Guarantee.
If at any point you're unsatisfied with Thrive-in-5, for any reason, contact us and we refund 100% of your money. There is no time limit on this. If you message me ten years from now, you'll get your refund without hesitation. It's not a marketing tactic. It's how I'd want to be treated as a customer, so it's how this company treats you.

Refunds go back to your original card and typically appear within five to ten business days.

In short, if the program works and you do the work, you can get every dollar back. If you aren't satisfied, you get every dollar back.

_______

Prioritize your nutrition and start today.

Thrive-in-5

$297

for a full year

  • Five-week course
  • Two-week meal plan, recipe library, and recipe builder
  • Community of other people who share your goals
  • Practical guides for navigating daily life
  • Direct access to me (Miguel)
Billed once a year, it works out to about 81 cents a day.

This is the most important section!
DO NOT SKIP.

Letter from Miguel
If you take a single thing from this page, let it be this: please get help with your high blood sugar. Find a high quality program and work with your health care team to make improvements. Do this regardless if you choose to work with us or not. 🙏

High blood sugar is serious. Prediabetes is associated with a higher risk of dementia, heart disease, stroke, cancer, kidney diseases, depression, and vision loss1-7. Up to 70% of people with prediabetes go on to develop type 2 diabetes if they don't get treatment8, and type 2 diabetes has even worse health outcomes.  

I know too many people who got this diagnosis, felt fine, so they did nothing. Not because they didn't care, but because nothing hurt yet. I get it. Life is busy and your next doctor appointment is months away.

Please don't join them. Do something right away. Do it for yourself and for your loved ones who want you in their lives!

I want you to know that your choices are powerful and that there is so much you can do to improve your health. It's so easy to feel helpless especially if you've tried things before that don't work. But I see people making a difference in their health every day. They are people just like you who are busy battling the stresses of daily life. They set aside a few minutes each day to take care of their most important asset – their health. You can do it too!

Whatever you decide today, decide to prioritize your health because you deserve it. And if you decide to start this program with us, I'll see you inside.
Miguel Ramos
Founder, Evidence-Based Nutrition
References
1. https://pubmed.ncbi.nlm.nih.gov/39255435/
2. https://pubmed.ncbi.nlm.nih.gov/32669282
3. https://pubmed.ncbi.nlm.nih.gov/32669282/
4. https://pubmed.ncbi.nlm.nih.gov/25208757/
5.https://www.bjbms.org/ojs/index.php/bjbms/article/view/13524
6. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0307428
7. https://pubmed.ncbi.nlm.nih.gov/35093270/
8. https://pubmed.ncbi.nlm.nih.gov/22683128/
Thrive-in-5 is an educational program provided by Evidence-Based Nutrition. It offers general nutrition education only. It does not provide medical advice, diagnosis, or treatment, and it is not a substitute for care from your physician or medical team. Never start, stop, or change a medication without talking to your doctor. Individual results vary, and the participant experiences on this page are their own. References for the research described on this page are available in the study and sources linked above.

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