What is the book GOOD.21 about?

GOOD.21 is Tanja Thielen's book that makes the GOOD. method practical in three weeks. It teaches you to eat for steady energy, with every meal worked out and the reasoning alongside, especially around glucose and how your blood sugar drives your energy, mood and focus.

Do I need supplements for GOOD.21?

No, supplements aren't compulsory. The foundation is your food and lifestyle. The supplements we mention are an addition that can support you; you build up gently, start with the basics and add what suits you.

Why doTERRA supplements?

Because purity and absorption matter. doTERRA tests every batch independently, works whole-food based and combines plant extracts with essential oils. A supplement is only worth as much as your body absorbs of it.

What's the difference between ordering individually and having your own account?

You can order any product on its own. With your own doTERRA account (free, no compulsory orders, cancel monthly) you pay the wholesale price everywhere, around 25% less. Order more than once and the account pays for itself right away.

Is GOOD.21 suitable during menopause?

Yes. Around menopause especially, your blood sugar swings more and your energy runs out faster. The glucose approach of GOOD.21 helps flatten those highs and lows, which often brings calm to your energy, sleep and mood.

Your GOOD.21 supplements

Lovely that you've got the book. Here is everything for the GOOD. Supplement Protocol — the exact products I use and recommend myself.

View the protocol ↓

Don’t have the book yet? Read all about GOOD.21 here →

The GOOD. Supplement Protocol

The supplements from the book, now with the specific products. You don't have to do it all at once; start with the basics and build up calmly.

Time	What you take	Product	Why
Morning	Multivitamin	VMG+ (Microplex VMz)	All essential vitamins, whole-food based
Morning	Calcium-magnesium	Bone Nutrient Lifetime Complex	Bones, muscles and vitamin D
Morning	Digestive enzymes	TerraZyme	Better breakdown and absorption of nutrients
Lunch	Digestive enzymes	TerraZyme	With every main meal
Dinner	Digestive enzymes	TerraZyme	With every main meal
Dinner	Blood sugar support	MetaPWR Assist	Supports glucose metabolism
Evening	Probiotics	PB Assist+	A large part of your immune system is in your gut
Evening	Calcium-magnesium	Bone Nutrient Lifetime Complex	Supports overnight recovery and sleep
3-4x/week	Omega-3	EO Mega+ (xEO Mega)	Brain, heart, hormones

Start your protocol with 25% off

With your own doTERRA account you get 25% off all products. No obligations, no monthly order.

Start with 25% off →

Why I choose these exact products

I choose doTERRA because it fits how I want to stand in the world.

Tested for purity

Every batch is tested by independent laboratories and certified pure (CPTG). What’s on the label is in the bottle, and nothing else. In a market with few rules, that’s rarer than you’d think.

Whole-food, so bioavailable

Nutrients in the form your body recognises, with the cofactors they come with in nature. That way you actually absorb them, instead of expensively passing them straight through.

One system, designed together

The protocol is designed as a whole: dosages and minerals in the right ratios, at times of day that make sense together. Everything reinforces everything else, and nothing gets in the way.

Unique: with essential oils

doTERRA is the world leader in essential oils, and you see it in the supplements: formulas where plant extracts and oils come together, refined with the latest science. You won’t find that combination anywhere else.

doTERRA started with pure oils. Every oil is third-party tested, certified pure (CPTG), and selected for what it can do for the body. Their supplements follow the same standard: whole-food based, bioavailable, no junk.

And then there's Co-Impact Sourcing. doTERRA works directly with farmers worldwide: fair prices, long-term relationships, investment in education and healthcare. Through Healing Hands the money flows on to schools, clean water and micro-entrepreneurs.

And honestly? It works. If you find another brand with comparable quality and integrity, go for it. But this is my choice, and I stand fully behind it.

What's inside GOOD.21

A quick reminder of what's waiting for you between the covers.

GOOD.21 recipe: spinach and feta omelette

GOOD.21 recipe: sheet-pan chicken and vegetables

How your blood sugar drives your energy, focus and mood
The glucose hacks that improve every meal
63 recipes for breakfast, lunch and dinner (21 days × 3 meals)
17 GOOD. Treats (healthy snacks without the guilt)
The GOOD. Reset protocol (5-day reset)
5 base recipes you use every week
The GOOD. Recovery Test for your fitness level
Calculating your personal calorie needs

About the author

In over 25 years in healthcare and health coaching, Tanja Thielen saw the same thing again and again: people who knew they had to change something, but didn't understand how their body really works. Not a lack of willpower, but of insight.

Out of that frustration and fascination she built the GOOD. method.

Take the free GOOD. scan →

Scientific references

Mitochondria and energy

Picard, M. et al. (2018). "An energetic view of stress: Focus on mitochondria." Frontiers in Neuroendocrinology, 49, 72-85.

Picard, M. & McEwen, B.S. (2018). "Psychological Stress and Mitochondria: A Systematic Review." Psychosomatic Medicine, 80(2), 141-153.

Picard, M. et al. (2019). "Mitochondrial functions modulate neuroendocrine, metabolic, inflammatory, and transcriptional responses to acute psychological stress." PNAS, 116(37), 18672-18683.

Glucose management

Inchauspé, J. (2022). Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar. Simon & Schuster.

Inchauspé, J. (2023). The Glucose Goddess Method. Simon & Schuster.

Shukla, A.P. et al. (2017). "Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels." Diabetes Care, 38(7), e98-e99.

Johnston, C.S. & Gaas, C.A. (2006). "Vinegar: Medicinal Uses and Antiglycemic Effect." Medscape General Medicine, 8(2), 61.

GOOD. Reset protocol

Longo, V.D. & Mattson, M.P. (2014). "Fasting: Molecular Mechanisms and Clinical Applications." Cell Metabolism, 19(2), 181-192.

Brandhorst, S. et al. (2015). "A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration." Cell Metabolism, 22(1), 86-99.

Wei, M. et al. (2017). "Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer and cardiovascular disease." Science Translational Medicine, 9(377).

Choi, I.Y. et al. (2016). "A Diet Mimicking Fasting Promotes Regeneration and Reduces Autoimmunity." Cell Reports, 15(10), 2136-2146.

BMR and energy calculation

Mifflin, M.D. et al. (1990). "A new predictive equation for resting energy expenditure in healthy individuals." The American Journal of Clinical Nutrition, 51(2), 241-247.

Fitness test

Golding, L.A. et al. (2000). Y's Way to Physical Fitness: The Complete Guide to Fitness Testing and Instruction. YMCA of the USA.

Flexible eating

Stewart, T.M. et al. (2002). "Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women." Appetite, 38(1), 39-44.

Westenhoefer, J. et al. (1999). "Cognitive control of eating behavior and the disinhibition effect." Appetite, 33(1), 99-110.

Gut microbiome and fibre

Sonnenburg, J. & Sonnenburg, E. (2015). The Good Gut. Penguin Press.

Gibson, G.R. et al. (2017). "Expert consensus document: The ISAPP consensus statement on the definition and scope of prebiotics." Nature Reviews Gastroenterology & Hepatology, 14(8), 491-502.

Ready to start?

Your own account, 25% off everything, no obligations and no monthly order. Stuck? Send me a message via the contact page and I’ll think along with you.