GOOD.21 – Learn to Eat Well

Your 3-week training program for glucose-conscious nutrition

About the book

Nutrition is the most underestimated key to health. But nobody teaches us. Not in school, not at the doctor’s office, nowhere.

This book is not a diet. Not a cookbook. It is a three-week home training that teaches you how blood sugar controls your energy and mood, why your gut has a say in how you feel, and how you can use a knife and a spoon to make easy and delicious meals your body truly needs.

After 21 days you will have mastered the system and continue on your own: repeat, vary, create your own GOOD. lifestyle. More energy. Better sleep. Sharper thinking. And delicious food, every day.

What you will learn

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

Who is this book for?

Women and men who want to eat healthier without a strict diet
People who struggle with energy dips, brain fog, or poor sleep
Anyone who wants to understand HOW nutrition works, not just WHAT to eat
Ages 30-60, consciously working on their health

About the author

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

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

The GOOD. Supplement Protocol

The supplements from the book, now with the specific products I use and recommend.

Timing	What you take	Product	Why
Morning	Multivitamin	VMG+ (Microplex VMz)	All essential vitamins, whole-food based
Morning	Calcium-magnesium	Bone Nutrient Lifetime Complex	Bones, muscle relaxation, sleep + 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+	70% of your immune system lives 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 GOOD. Supplement Protocol with 25% off

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

Start with 25% off

Why I choose doTERRA

I choose doTERRA because it aligns with how I want to show up in the world.

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

And then there is Co-Impact Sourcing. doTERRA works directly with farmers worldwide. Fair prices, long-term relationships, investments in education and healthcare. Through Healing Hands the money flows to schools, clean water, 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 behind it fully.

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 Fiber

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.

Can’t wait for the book to arrive?

I hate waiting too.

Download the GOOD.21 Quick Start Guide and get started today. 3 days, 3 meals a day, and enough glucose hacks to feel the difference. Plus: the recipe for GOOD. Bread and GOOD. Granola — two of the GOOD. base recipes you will use every week.

Oh, and there is an honest story about coffee in there too. Sorry in advance. But not really.

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