Marina Giokas
Level 0
Certified Genetic Consultant (2018) and founder of the Living Better Longer Collective. After antibiotic toxicity and an invasive breast cancer journey, I turned to DNA testing (250+ genes, 80+ health areas) to decode my own health using a proprietary AI-supported engine. Now I help others translate complex DNA data into actionable plans for energy, detox, inflammation, and hormone balance—because healthspan beats lifespan every time.
Supplements
My Routines
DAILY ROUTINE
* Wake-Up: Early rise, cold exposure, stretch, and breath work to activate mitochondria and nervous system balance.
* Training: Functional strength, mobility, and cardio 5×/week, always tuned to recovery markers and cycle phases.
* Movement: Resistance bands, walks, and kettlebells to maintain muscle and joint integrity.
* Fasting: Occasional fasts and time-restricted eating to improve insulin sensitivity and autophagy.
* Wind-Down: Sauna or infrared therapy, meditation, magnesium glycinate, and screen-free evenings.
* Sleep: 8+ hours; consistent bedtime routine; threonate and CALM peptides support deep sleep cycles.
WORKOUT
* Strength: Compound, functional moves — carries, lunges, and band work for longevity over aesthetics.
* Cardio: Incline walking and zone 2 training for mitochondrial efficiency.
* Mobility: Yoga flows and recovery stretching to enhance fascia and lymphatic flow.
DIET
* Whole Foods: Anti-inflammatory, DMR-friendly nutrition—lean proteins, wild fish, cruciferous vegetables, olive oil, herbs.
* Clean Fuel: No seed oils, refined sugars, or artificial sweeteners.
* Smart Fasting: Early eating window to align with circadian rhythms.
* Personalization: Food choices adjusted to DNA-based methylation and detox genes.
MINDSET & RESILIENCE
* Stillness: Meditation and breath work for nervous system recalibration.
* Adaptation: Reframing “discipline” as self-respect and long-term freedom.
* Challenge: Cold immersion, strength training, and fasting used to test resilience.
* Focus: Living intentionally and optimizing healthspan—not chasing biohacks or fads.
TRACKING & DIAGNOSTICS
* DNA Testing: TotalPower (dnaPower) — foundation for all personalization. (partner)
* Daily Feedback: Vivoo urinalysis for hydration, pH, and recovery insights (influencer).
* Inflammation Markers: Zinzino BalanceTest (partner).
* Methylation, Detox, and Hormones: Ongoing tracking to refine supplement timing and nutrition.
CORE FOCUS AREAS
* Detoxification: Clearing cellular waste and environmental toxins for longevity.
* Methylation: Supporting energy, cognition, and hormone balance.
* Inflammation: Reducing silent inflammation to protect brain and metabolism.
* Hormones: Balancing naturally through DNA-aligned nutrition and movement.
PHILOSOPHY
Test, don’t guess. Repair before refuel. Longevity isn’t luck—it’s alignment. Every input—nutrition, movement, mindset—is a signal. My approach translates genetics into habits that sustain health, vitality, and clarity for decades to come.
* Wake-Up: Early rise, cold exposure, stretch, and breath work to activate mitochondria and nervous system balance.
* Training: Functional strength, mobility, and cardio 5×/week, always tuned to recovery markers and cycle phases.
* Movement: Resistance bands, walks, and kettlebells to maintain muscle and joint integrity.
* Fasting: Occasional fasts and time-restricted eating to improve insulin sensitivity and autophagy.
* Wind-Down: Sauna or infrared therapy, meditation, magnesium glycinate, and screen-free evenings.
* Sleep: 8+ hours; consistent bedtime routine; threonate and CALM peptides support deep sleep cycles.
WORKOUT
* Strength: Compound, functional moves — carries, lunges, and band work for longevity over aesthetics.
* Cardio: Incline walking and zone 2 training for mitochondrial efficiency.
* Mobility: Yoga flows and recovery stretching to enhance fascia and lymphatic flow.
DIET
* Whole Foods: Anti-inflammatory, DMR-friendly nutrition—lean proteins, wild fish, cruciferous vegetables, olive oil, herbs.
* Clean Fuel: No seed oils, refined sugars, or artificial sweeteners.
* Smart Fasting: Early eating window to align with circadian rhythms.
* Personalization: Food choices adjusted to DNA-based methylation and detox genes.
MINDSET & RESILIENCE
* Stillness: Meditation and breath work for nervous system recalibration.
* Adaptation: Reframing “discipline” as self-respect and long-term freedom.
* Challenge: Cold immersion, strength training, and fasting used to test resilience.
* Focus: Living intentionally and optimizing healthspan—not chasing biohacks or fads.
TRACKING & DIAGNOSTICS
* DNA Testing: TotalPower (dnaPower) — foundation for all personalization. (partner)
* Daily Feedback: Vivoo urinalysis for hydration, pH, and recovery insights (influencer).
* Inflammation Markers: Zinzino BalanceTest (partner).
* Methylation, Detox, and Hormones: Ongoing tracking to refine supplement timing and nutrition.
CORE FOCUS AREAS
* Detoxification: Clearing cellular waste and environmental toxins for longevity.
* Methylation: Supporting energy, cognition, and hormone balance.
* Inflammation: Reducing silent inflammation to protect brain and metabolism.
* Hormones: Balancing naturally through DNA-aligned nutrition and movement.
PHILOSOPHY
Test, don’t guess. Repair before refuel. Longevity isn’t luck—it’s alignment. Every input—nutrition, movement, mindset—is a signal. My approach translates genetics into habits that sustain health, vitality, and clarity for decades to come.
