Although the Zone diet is a clinically proven dietary method to reduce insulin resistance, you must also reduce chronic low-level inflammation and accelerate the repair of damaged tissue caused by oxidative stress.   This requires an adequate daily intake of omega-3 fatty acids and polyphenols. Unfortunately, this is not a reality for many. As a result, virtually everyone is deficient in these two essential nutrients to get you to the Zone.  However, this can be easily addressed by supplementation with refined omega-3 fatty acid concentrates and polyphenol extracts.

Omega-3 Fatty Acids
You need adequate omega-3 fatty acids to produce hormones known as resolvins that reduce chronic low-level inflammation that drives the development of insulin resistance. Dr. Sears first wrote of the importance of resolvins in 2002 with the publication of The OmegaRx Zone, which started the fish oil revolution.

In addition to reducing low-level chronic inflammation, adequate levels of omega-3 fatty acids will also activate AMPK.

But how much omega-3 fatty acids do you need? Your blood will tell you. A simple at-home finger stick test that will precisely tell you the amount of omega-3 fatty acids you need. Approximately 2.5 grams of omega-3 fatty acids (EPA and DHA) daily will be sufficient for most individuals.  The typical intake of EPA and DHA in the  American diet is about 0.1 mg daily.

Polyphenols
Polyphenols are the chemicals that give fruits and vegetables their color, but their metabolic importance is because they also stimulate the repair of damaged tissue by reducing oxidative stress. There are more than 8,000 known polyphenols. But which ones and how much?

As Dr. Sears described in his book The Mediterranean Zone (published in 2014), the “best of the best” is likely a subclass of polyphenols known as delphinidins. These polyphenols give red wine its color. Clinical studies indicate that therapeutic effects are observed between 200 and 400 mg of delphinidins per day.  For comparison, a glass of red wine contains less than 2 mg of delphinidins.

But how much do you need? Again, your blood will tell you. There is a blood that measures glycosylated hemoglobin (HbA1c).   Your goal is to have your HbA1c level close to 5.0 percent.  Above 5.7 percent, you have significant insulin, and if HbA1c levels exceed 6.5 percent, you have type 2 diabetes.  The delphinidins reduce HbA1c by activating AMPK to generate greater glucose uptake by the cell.