Mito Plan Summary + Metric

The Mito Food Plan is a nutrition-based strategy developed by the Institute for Functional Medicine to support the health of mitochondria-tiny energy factories found in every cell of the body. Healthy mitochondria are critical for energy production, brain function, muscle recovery, and protecting the body from chronic illness and age-related decline.

This food plan is designed not just for managing energy and vitality, but also to support neurological health, reduce inflammation, and balance blood sugar. It's been shown to benefit individuals with fatigue, cognitive issues, mood disorders, autoimmune conditions, metabolic syndrome, and neurodegenerative diseases such as Alzheimer's, Parkinson's, and multiple sclerosis.

Elimination Plan Summary + Metric

The Elimination Diet is a short-term, science-backed dietary strategy designed to help identify food sensitivities, reduce inflammation, and support gut and immune health. By removing commonly problematic foods and then systematically reintroducing them, patients and practitioners can observe how specific foods affect physical and emotional well-being.

Many chronic symptoms are driven by delayed immune responses to certain foods. These reactions often don't show up immediately, making them hard to pinpoint without a structured elimination and reintroduction process. The Elimination Diet gives your body a break from inflammatory triggers, allowing it to heal while identifying what helps vs. harms.

Cardiometabolic Plan Summary + Metric

The Cardiometabolic Food Plan is a personalized, anti-inflammatory, and nutrient-dense eating approach designed to support heart health, blood sugar regulation, weight management, and metabolic balance. It's especially useful for individuals dealing with high blood pressure, cholesterol issues, prediabetes or type 2 diabetes, metabolic syndrome, and cardiovascular disease.

This food plan reduces insulin spikes, inflammation, and oxidative stress-all major drivers of heart disease and metabolic dysfunction. It supports mitochondrial health, hormone balance, and detoxification pathways while promoting satiety and steady energy.

Detox Plan Summary + Metric

In functional medicine, detox refers to the body's process of transforming and eliminating toxins-commonly called metabolic detoxification. This involves the liver, kidneys, intestines, lymphatic system, and sweat glands. We are constantly exposed to toxins from air pollution, pesticides, plastics, personal care products, and more. Over time, these toxins accumulate and can impact health, contributing to fatigue, metabolic syndrome, hormone imbalance, infertility, and even cognitive decline.

If you're struggling with fatigue, weight loss resistance, hormone imbalances, or symptoms related to toxin exposure, a guided detox can help. Detoxification supports clearer thinking, more energy, improved digestion, and hormonal balance.

Core Plan Summary + Metric

The Core Food Plan (CFP) is a foundational guide for healthy eating designed to support long-term wellness, prevent disease, and build a stronger relationship with food. Inspired by the Mediterranean and Paleo diets, this plan focuses on nutrient-dense whole foods, reduced toxin exposure, and the therapeutic power of food.

The Core Food Plan is ideal for anyone new to functional medicine nutrition or looking to establish sustainable, health-promoting habits. Whether you're aiming for weight balance, better digestion, or increased energy, this plan provides the structure and flexibility to support your goals.

Phytonutrient Plan Summary only

The Phytonutrient Spectrum Food Plan is a colorful, functional medicine-based approach that emphasizes the importance of eating a variety of plant foods from across the color spectrum. Each color in fruits, vegetables, legumes, and whole grains offers a unique set of health-supporting phytonutrients. This plan supports detoxification, immune function, hormone balance, and overall disease prevention.

Use the Phytonutrient Spectrum Checklist to track your color intake throughout the week. Color tracking is a fun, visual way to ensure nutritional diversity, especially helpful for kids and patients working on elimination or detox protocols.

Anti-candida Plan Summary + Metric

The Anti-Candida Food Plan is designed to reduce overgrowth of Candida albicans, a type of yeast that can cause chronic infections and inflammation when it proliferates in the gut. This plan helps starve the yeast by removing its food sources while supporting gut health, immune balance, and detoxification.

This food plan should be followed under the supervision of a qualified healthcare practitioner, especially during the reintroduction phase to personalize your diet and prevent recurrence.

FODMAPS plan Summary + Metric

The Low FODMAP Diet is designed to reduce fermentable carbohydrates that can cause gas, bloating, abdominal pain, and changes in bowel movements, particularly for those with IBS or other gastrointestinal sensitivities. Developed by researchers at Monash University, this approach helps identify and eliminate common dietary triggers.

This plan should be followed under the guidance of a healthcare professional and is typically used short-term as a diagnostic tool, followed by a personalized maintenance phase based on tolerated foods.

The book gives you the roadmap, our membership gives you the full journey. Reading alone can spark ideas, but true transformation happens when you have the tools, support, and accountability to bring those ideas to life. That’s exactly what the Awaken Now Membership Program is designed for.

Inside, you’ll discover interactive tools that make the science simple and actionable like personalized questionnaires, symptom trackers, and habit check-ins that help you uncover your unique patterns and track your progress. You’ll get monthly meal plans and recipe collections that take the stress out of eating well, along with guided challenges that keep you motivated and engaged day after day.

And you won’t be doing it alone. As a member, you’ll be part of a supportive community walking the same path toward healing and longevity. Plus, you’ll gain access to workshops with Dr. Marina, where complex concepts become clear, and practical strategies are laid out step by step. It’s like having a functional medicine toolkit at your fingertips, paired with a circle of accountability that keeps you inspired to keep going.

This isn’t about perfection, it’s about progress, connection, and creating a life where your body, brain, and brilliance can thrive. The membership is your space for clarity, encouragement, and real transformation. With the roadmap in your hands and the journey laid out before you, the only question left is: are you ready to awaken fully?