The Sugar Impact Diet helps you navigate the wild world of sugar, but sometimes we all need a little extra help. I’ve given you Sugar-Attack Survival Strategies (see here) to employ when a craving strikes, Sugar-Withdrawal Strategies (see here) to ease your transition off sugar, and Speed-Healing Techniques (see here) if you scored high on the one test in your life you didn’t want to—the Sugar Impact Quiz (see here).
Supporting yourself with supplements can help each of those things, too. They can also be the key to unlocking your fat-burning metabolism if you’re in the “Help! I can’t lose weight!” category. Give them a try to see which ones work for you.
Multivitamin and mineral complex (3–6 capsules daily). Taking a good, high-quality multivitamin and mineral formula with additional antioxidants and essential fatty acids is a no-brainer. Here’s why. You need the basics in order for all your pathways to be firing the way they should and make neurotransmitters like dopamine and serotonin so you’re not starving and clawing for sugar. You have to give your body what it needs to deliver on your goals—it’s the heart of setting yourself up for success. And, unfortunately, even if you’re living on a farm eating all freshly picked, organic produce and clean, lean protein, you probably won’t be getting all that you need. I’ve had the opportunity to review hundreds of nutrient lab profiles over the years, most from “healthy” people, and I have never seen one, ever, that wasn’t deficient in the basics.
So consider a professional-quality multivitamin and mineral your real health insurance, and make it the foundation of your supplement plan. Look for a multi with optimal ratios of nutrients in their proper form and dose. Inferior multis will use the synthetic form of vitamin E (dl-alpha-tocopherol) or poorly absorbed minerals. Getting those nutrients will require more than just one a day. Make sure your multi contains good amounts of calcium and magnesium, or supplement these two important minerals separately.
Omega-3 essential fatty acids (1 gram or more combined EPA/DHA). Getting more anti-inflammatory omega-3s is critical for normal brain cell function, insulin control, and heart health. Essential fatty acids help your insulin receptors tune in to insulin when it comes knocking, so sugar is pulled from your blood more efficiently. They also support a high-functioning, clear-thinking brain, so bye-bye brain fog. They facilitate the absorption of your fat-soluble vitamins, and they’re great for your bones. Best of all, they’re instrumental in stabilizing your moods and boosting your insulin sensitivity.
Quality matters here. Fish oil goes rancid quickly and fish can contain heavy metals. Inferior brands formulated incorrectly can do more harm than good.
The Virgin Diet All-in-One Shakes (http://www.jjvirginstore.com). The Virgin Diet All-in-One Shake lives up to its name. Blended with either plant-based or grass-fed beef protein (yes, de-fatted beef protein from Swedish grass-fed cows; it has a high biological value similar to egg protein, but without egg’s potential reactivity), these premium powders contain optimal amounts of vitamins, minerals, enzymes, probiotics, whole food complexes (antioxidants), and fiber with only 1 gram of sugar. Start every morning with The Virgin Diet All-in-One Shake and you’ll stay full, focused, and burning fat for hours. Available in chocolate, vanilla, or my favorite, chai.
Virgin Diet Daily Essentials (http://www.jjvirginstore.com). (1 packet daily). Who has time for sorting or counting? Virgin Diet Daily Essentials combines a full-spectrum multivitamin and mineral with essential fatty acids in an easy-to-take, carry-anywhere packet. Highlights of this multi include Albion-chelated minerals, high levels of B vitamins, high gamma tocopherol vitamin E, and nutrients not normally found in regular multis, such as alpha-lipoic acid, trimethylglycine, fruit bioflavonoids, choline, and inositol.
Virgin Diet Daily Essentials also contains a high potency EPA/DHA formula with added lipase to support absorption.
Virgin Diet Green Balance (http://www.jjvirginstore.com).This unique fiber–green powder blend provides serious nutrition in a delicious, lightly stevia-sweetened orange-cranberry flavor. Every serving of Virgin Diet Green Balance combines 5 grams of high-quality fiber with alkalizing grass juices, the prebiotic inulin, vegetables, fruits, and berries. The blend of natural soluble and insoluble fiber comes from fruits, vegetables, roots, seeds, and tree extracts, with added friendly bacteria and prebiotics. Antioxidant-rich Virgin Diet Green Balance mimics whole, nutrient-rich, high-fiber plant foods and makes an ideal way to meet your fruit and veggies quota.
Virgin Diet Extra Fiber (http://www.jjvirginstore.com). (2–4 teaspoons). My favorite way to meet your 50-gram daily fiber quota, Virgin Diet Extra Fiber contains 12 different types of soluble and insoluble fiber naturally derived from fruits, vegetables, roots, seeds, and tree extracts, with added friendly bacteria and prebiotics. Antioxidant-rich and free of phytates, lectins, gluten, and other harsh ingredients found in some fiber products, Virgin Diet Extra Fiber is unsweetened and mixes easily into shakes and other liquids.
Virgin Diet Sprinkles. (http://www.jjvirginstore.com). Finally, a good-for-you sugar substitute that also tastes good. Virgin Diet Sprinkles contain a blend of glycine, erythritol, and stevia—all natural, beneficial sweeteners—that you can use just like sugar and mix easily into your favorite food or beverage. Best of all, Virgin Diet Sprinkles create no weird aftertaste, stomach upset, or other side effects like other natural sugar alternatives. Available in plain or enhanced with cinnamon and vanilla.
Alpha-lipoic acid (300 mg once or twice daily if using lipoic acid; 100 mg twice daily if using the R-lipoic acid form). Alpha-lipoic acid, also called thioctic acid, is a workhorse nutrient that performs equally well in water-and fat-soluble tissues. Found in every cell in your body, lipoic acid helps turn glucose into energy, which improves your insulin sensitivity. It’s also a potent force in supporting liver function. Besides performing as an antioxidant itself, lipoic acid recycles other critical antioxidants like vitamins C and E as well as your master antioxidant, glutathione. Studies show lipoic acid can increase insulin sensitivity, reduce blood pressure, and decrease free radical–created oxidative stress. Look for R-lipoic acid, the most active form of lipoic acid.
Berberine (500 mg twice daily). Berberine is a major immune-boosting alkaloid in plants. It’s amazing for helping balance blood sugar and for killing off bad gut bugs that cause dysbiosis, which wreaks all kinds of systemic havoc, including inflammation.
Chromium (500 mcg). Chromium can enhance insulin’s ability to get glucose into your cells and plays a direct role in carbohydrate, fat, and protein metabolism. It’s an essential trace mineral that appears to benefit people with blood sugar imbalances. One study published in Diabetes found that supplemental chromium could improve glucose and insulin in type 2 diabetes. One hundred and eighty men and women with type 2 diabetes were divided randomly into three groups and given either a placebo or a low or high dose of chromium picolinate twice a day. The supplemental chromium had significant beneficial effects on HbA1c, glucose, insulin, and cholesterol in people with type 2 diabetes, especially at levels that exceeded the upper limit of the recommended daily dose.
EGCG (500 mg). Epigallocatechin gallate, or EGCG, is the primary catechin in green tea and a powerful antioxidant that provides most of green tea’s therapeutic benefits. Green tea also provides thermogenic (fat-burning) benefits. To get therapeutic amounts of EGCC, you’ll probably want to use a supplement if you’re not frequently drinking green tea.
If you do drink a lot of green tea, it may be helping cool your cravings and kick-start your weight loss. A study in Alternative Medicine Review showed that a highly bioavailable green tea extract led to significant weight loss and decreased body mass index (a measure of weight). It also improved LDL, HDL, and total cholesterol, as well as triglycerides, growth hormone, insulin, and cortisol—all without any side effects.
EPA, DHA (2 grams or more combined EPA/DHA). Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) might not directly lower blood glucose or insulin levels, but these essential fatty acids can reduce many problems associated with blood sugar imbalances, including triglycerides and inflammation. Your daily dose depends on how much fish you consume.
5-HTP (100 mg twice daily). If you have any issues with insulin resistance, diabetes, or hypoglycemia, look into 5-HTP, which stands for 5-hydroxytryptophan. It’s a precursor of tryptophan and a natural aid that can really help when you’re jonesing for some sugar. 5-HTP crosses the blood-brain barrier and is converted to serotonin. Serotonin is the feel-good brain chemical that makes us hap, hap, happy and shuts down sugar cravings. And—bonus!—it can also help you sleep, because it converts to melatonin. Be sure to consult with your physician if you are currently taking an SSRI.
Magnesium (500 mg). More than 300 enzymatic reactions require magnesium, a vital mineral researchers believe about three-quarters of Americans are deficient in. Among magnesium’s many roles are energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium can even get things moving “down there” and relieve constipation. Good sources of magnesium include nuts, seeds, and leafy greens, but to get therapeutic doses you’ll need to supplement.
Resveratrol (200 mg). Resveratrol is a potent antioxidant in red grapes and a few other foods that helps reduce inflammation and provides anti-aging benefits. To get beneficial amounts of resveratrol, you’ll want to supplement.
Vanadium (200 mcg). Vanadium is a newer player in the blood sugar management arsenal. This trace mineral seems to benefit type 2 diabetes and other glucose imbalances. Many studies involve animals but appear promising for humans. One study found therapeutic amounts of vanadium could improve insulin sensitivity and decrease appetite in rats.
Vitamin D (2,000 IUs or more daily). More a hormone than a vitamin, vitamin D provides a wide range of benefits, from boosting immunity to bone health. Vitamin D (along with the B vitamins) lends extra support to blood sugar control and the signals uneven blood sugar is sending to your hormones and your cravings. I’m in favor of everyone getting a 25-hydroxy test, which measures vitamin D levels. Deficiency is really common, and most people need anywhere from 2,000 to 10,000 IUs a day depending on their starting level, because the goal is to get your blood levels to 50–80 nanograms per milliliter long term. Few foods provide vitamin D (wild-caught fish and mushrooms are among them), and you’re probably not getting enough sunlight to make vitamin D, so supplementing is the way to go here.
Zinc (30 mg). Every cell in your body demands zinc to optimally function, and this workhorse mineral plays a part in immunity, vibrant skin, metabolism, brain health, growth and reproduction, and blood sugar balance. Chronic stress can deplete zinc stores. A good multivitamin-mineral should contain adequate amounts of zinc, though people with deficiencies or those with conditions that benefit from higher doses should supplement with additional zinc.
B complex (1 or more capsules). Stress burns up B vitamins, making supplementation crucial. One study found supplementing for 90 days with a high-dose B-vitamin complex helped improve mood and significantly decreased workplace-related stress. Look for a B-complex formula that provides B vitamins in their bioavailable coenzymated forms and includes trimethylglycine (TMG) and choline.
CatecholaCalm (3 capsules). CatecholaCalm from Designs for Health contains adaptogenic herbs and nutrients—including B vitamins, vitamin C, magnesium, theanine, and valerian—to help optimize adrenal health, improve mood, and promote calmness and relaxation.
5 HTP. See here.
Relora Plus (2 capsules twice daily). Relora Plus from Thorne Research is a proprietary blend of plant extracts from Magnolia officinalis and Phellodendron amurense, with a mix of B vitamins. It helps reduce stress-related eating habits, helps balance cortisol and DHEA levels, supports weight management, and supports a positive mood by helping reduce occasional anxious feelings.
Rhodiola (100 mg three times daily). A centuries-old adaptogenic herb that helps increase resistance to stressors. Rhodiola helps normalize neurotransmitters like serotonin to enhance mental focus, sleep, and mood without fatigue or drowsiness. This do-it-all herb can even enhance exercise performance.
Theanine (200 mg once or twice daily). The amino acid theanine gives green tea its calming, relaxing qualities. You’ll need to drink loads of green tea to get theanine’s benefits, so supplementing to get therapeutic doses is probably the way to go.
Vitamin C (1 gram twice daily). Your adrenals house more vitamin C than any other organ. Chronic stress keeps your adrenals on overdrive, draining vitamin C and zapping your immune defenses. For efficacious doses, I recommend powdered vitamin C buffered with minerals or bioflavonoids.
Virgin Diet Digestive Enzymes (http://www.jjvirginstore.com). (1–3 capsules before meals). Great for anyone with blood sugar imbalance who occasionally wants to indulge in something sweet or starchy without the ensuing metabolic havoc. Virgin Diet Digestive Enzymes combines a carb-blocker (made from non-GMO white bean) with green coffee extract and other elements to help reduce glucose absorption and improve protein digestion.
Glutamine (1–3 grams). Glutamine is the fuel in your small intestine and most prevalent amino acid in your blood. It can boost gastrointestinal and immune health. Stress, a high-sugar diet, and lack of sleep are among the things that can deplete glutamine, leading to gut permeability (leaky gut) and the cascade of issues it can create. I prefer to use the powdered form and add it to my Lemon-Aid or Sugar Impact Shake.
Virgin Diet Extra Fiber. See here.
Virgin Diet Microbiome Balance (http://www.jjvirginstore.com) (1 capsule daily).
Microbiome Balance is a cutting-edge, vegetarian-based, proprietary formula that combines a high-quality probiotic with bacteriophages to help rebalance gut flora. Unlike typical probiotics that simply repopulate healthy gut flora, the bacteriophage in Microbiome Balance boosts immunity while attacking “bad” microbes and supporting healthy gut flora. With its two-in-one probiotics-plus-bacteriophage benefits, Microbiome Balance is the most innovative, powerful product on the market to support optimal gut health.
Virgin Diet Digestive Enzymes. See here.
Virgin Diet Leaky Gut Support (http://www.jjvirginstore.com). (2 teaspoons). My go-to all-in-one product for leaky gut and other gastrointestinal issues. Leaky Gut Support contains therapeutic levels of anti-inflammatory, gut-healing nutrients like L-glutamine, N-acetyl-glucosamine, chamomile, and quercetin. Prune powder and citrus pectin help keep you regular. Altogether, this synergistic formula provides comprehensive support for optimal gut health and function.
Virgin Diet Lemon-Aid. (http://www.jjvirginstore.com). Virgin Diet Lemon-Aid is a unique lemon-flavored powder blend that contains the craving-busting amino acid glutamine, fiber, and the beneficial sweeteners glycine, erythritol, and stevia. With no GMOs, nothing artificial, and no aftertaste or gastrointestinal issues, Virgin Diet Lemon-Aid blends easily in water and helps tame your sweet tooth and quench your thirst!