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Try the meal plan- click on the links below
Unsure where to start? Check out Health made simple section
We at GLN care about you and your health, so we created Combo programs to help you reach your goals with high-quality supplements and meal plans.
Add more personalization with genomic and micronutrient testing
Three phase rest program designed to heal and reset, starting with your stress response and blood sugar handling, followed by gut health and then finally waste removal and metabolic support
Phase 1: Adrenal Support
The adrenal glands play a crucial role in managing stress and regulating hormones like cortisol.
Chronic stress can lead to adrenal fatigue, resulting in symptoms like exhaustion, brain fog, and difficulty sleeping.
This program focuses on key nutrients, adaptogens, and lifestyle strategies to support adrenal function.
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3-6 month.
You stress did not come on overnight, it cannot be reversed overnight. Poor adrenal health/function also impacts gut health. Supporting them is the first step to support gut health and hormonal health
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Balanced Nutrition: Focus on whole foods, healthy fats, and protein to stabilize blood sugar.
Stress Management: Incorporate mindfulness, meditation, and deep breathing exercises.
Sleep Optimization: Maintain a consistent sleep schedule and limit blue light exposure before bed.
Exercise: Engage in moderate physical activity, HIIT can be too hard on the system
Phase 2: Gut Health
A balanced gut microbiome is essential for digestion, immune function, and overall well-being.
This program focuses on key nutrients, probiotics, and lifestyle strategies to rebuild gut integrity and support optimal digestion.
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3-6 months.
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Balanced Nutrition: Focus on whole foods, fermented foods, and fiber-rich meals.
Hydration: Drink plenty of water to support digestion and toxin elimination.
Stress Management: Chronic stress impacts gut health—incorporate mindfulness and relaxation techniques.
Limit Processed Foods & Sugar: Reduce gut inflammation by avoiding artificial additives.
Regular Movement: Gentle exercise supports digestion and gut motility.
Phase 3: Liver and Detox support
The liver is the body’s primary detox organ, filtering toxins, metabolizing nutrients, and supporting digestion.
This program focuses on key nutrients, herbal extracts, and lifestyle strategies to enhance liver function and promote detoxification.
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3-6 months
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Hydration: Drink plenty of water to support toxin elimination.
Balanced Nutrition: Focus on whole foods, fiber, and healthy fats to aid liver function
Limit Alcohol & Processed Foods: Reduce liver burden by avoiding excessive toxins.
Exercise & Sweating: Regular movement and sweating help eliminate toxins.
Sleep Optimization: Prioritize rest to allow the liver to regenerate.
Health Made Simple
We also have custom diet options such as
Mediterranean diet
Genomic activator diets (methylation)
Functional medicine-specific diet plan
GLP-1 Support
Make it a Combo plan
Combo meal and supplement plan includes RND support:
Includes:
30-minute intake
One 15-minute monthly check-in per month
A supplement protocol specific to your health goals
Recommendations based on intake appointment
You get 20% off of supplements- Brands matter here, we want good quality products
Changes to your diet hold more weight than supplements
The goal is to help you rebalance and then back you off certain supplements and keep you on others, as needed
More Meal Plans- Make it a Combo
Just a little out of balance?
check out how meal plans and Combo plan can help get you back to being your best self
Mitochondrial Support
Where chemical energy is created for biological function- powers your body for day-to-day activity and exercise
When your mitochondria are healthy, you feel more energized, your metabolism functions smoothly, and your body manages stress and recovery better.
By fueling your body at the cellular level, we help you eat for energy, focus, and long-term well-being.
Level up with genomic testing and micronutrient testing
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3-6 months
We are resetting your mitochondria function which takes time.
Keep after it!
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Focus on sleep- deep sleep
Reduce emotional and physical stress
Get moving
Take rest days from exercise
Immune Balancing
A well-balanced immune system is your body’s best defense against everyday stressors, seasonal bugs, and long-term health challenges.
Stressors include: infection, physical injury, emotional stress, heavy metals
Imbalance also places an increased burden on detox organs and nutritional status
Genomic predispositions can influence the balance of the TH1 and TH2 system (viral defense Vs allergy defense)
Poor functioning immune systems lead to long-term inflammation, poor healing, mitochondrial imbalance, reduced autophagy, cardiovascular imbalance, blood sugar imbalance, and organ damage.
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3-6 months.
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Our goal is to rebalance the system and support functionality
Get micronutrients and genomic testing done.
Stress Management: Chronic stress impacts gut health—incorporate mindfulness and relaxation techniques.
Limit Processed Foods & Sugar: Reduce gut inflammation by avoiding artificial additives
Cardiovascular & Blood Sugar
Your heart is responsible for transporting oxygen and nutrients, and removing waste from cells. Arteries deliver nutrient-rich blood. Vein moves back towards the heart for oxygen exchange to take place in the lungs. This is why the health of the heart muscle, arteries, and veins is vital for your health and well-being.
Addressing inflammation, oxidative stress, blood pressure, heart rate, and cholesterol balance (via a fractionated lipid panel) through your diet can reduce health risks.
This is done by rebalancing the diet with a focus on high-quality fats, bioactive fiber, and proper hydration
Blood sugar imbalances and cardiovascular imbalances work against each other. So, pick the plan that makes the most sense with your other goals
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3-6 months
Cholesterol and blood sugar should be rechecked every 3 months.
Consider a continuous Glucose Monitor
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Hydration: Drink plenty of water to support toxin elimination.
Balanced Nutrition: Focus on whole foods, fiber, and healthy fats to aid liver function
Limit Alcohol & Processed Foods: Reduce liver burden by avoiding excessive toxins.
Exercise & Sweating: Regular movement and sweating help eliminate toxins.
Sleep Optimization: Prioritize rest to allow the liver to regenerate.
Rebalance your Hormones
Hormones influence everything from energy, mood, and sleep to weight, metabolism, and reproductive health.
When they’re out of balance, you feel it.
This Hormone Balancing Diet Plans are designed to support your body’s natural rhythms using real, nutrient-dense foods.
With a focus on stabilizing blood sugar, supporting liver detoxification, and promoting gut health—all key to hormone harmony.
You'll find hormone-friendly ingredients like cruciferous vegetables, healthy fats, high-quality proteins, and fiber-rich whole foods—plus the right nutrients to help regulate estrogen, cortisol, insulin, and more.
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3-4 cycles
Consider hormone testing
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Balanced Nutrition: Focus on whole foods, healthy fats, and protein to stabilize blood sugar.
Stress Management: Incorporate mindfulness, meditation, and deep breathing exercises.
Sleep Optimization: Maintain a consistent sleep schedule and limit blue light exposure before bed. Add
Exercise: Engage in moderate physical activity, including HIIT and SIT. Lift weights!
All about the PRs
Whether you're training for a race, building explosive strength, or chasing peak performance, what you eat matters just as much as how you train.
These Endurance, Power & Speed Meal Plans are designed to support every phase of your performance—fueling long-lasting energy, fast recovery, and muscle power.
We combine complex carbs for sustained endurance, lean proteins for muscle repair, and healthy fats for optimal metabolism and joint health. You’ll also get performance-boosting nutrients like magnesium, electrolytes, antioxidants, and B-vitamins to keep your body resilient under pressure.
Every meal is timed and balanced to support pre-workout energy, intra-workout stamina, and post-workout recovery—so you can go further, push harder, and come back stronger.
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3-12 months depends on your goals
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Plan your exercise around snacks and meal
Be sure to consume carbs every 45 minutes if premenstrual
Consume 20 grams of protein prior to exercise and 20-40 grams within a hour after exercise
Take rest days after HIIT and SIT day or with heavy lifting
Youth Support- all things
Growing bodies. Intense training. Big dreams.
You have unique nutrition needs—and these meal plans are built to meet them.
These plans are designed to be easy for you to make at home with some practice and supervision.
These recipes are designed to fuel development, support peak performance, and promote healthy recovery with the right balance of protein, complex carbs, healthy fats, and essential vitamins and minerals.
From after-school practices to weekend tournaments, we provide age-appropriate, athlete-focused meals that keep energy levels steady, support muscle growth, and help prevent injuries. With whole foods and smart portions, our plans help young athletes stay strong, focused, and fueled—on and off the field.
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On going
$350 ×3 months + personalized supplement plan
Add 15 min check ins as needed
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Hydration: Drink plenty of water to support toxin elimination.
Balanced Nutrition: Focus on whole foods, fiber, and healthy fats to aid liver function
Limit Alcohol & Processed Foods: Reduce liver burden by avoiding excessive toxins.
Exercise & Sweating: Regular movement and sweating help eliminate toxins.
Sleep Optimization: Prioritize rest to allow the liver to regenerate.
GI Options
GI-specific meal plans are also available
These diets include: Specific Carbohydrate diet, LOWFOD, or low residue