Build Habits, Boost Health, Prevent Disease

 

Rinsing off stress, soaking up joy.” 🌊😌

Midlife is often when hidden risks start to surface — blood sugar creeping up, cholesterol climbing, energy fading. But it doesn’t have to be that way. Through personalized guidance in nutrition, movement, stress management, sleep, and targeted supplementation, you can prevent, slow, or even reverse chronic conditions so you can feel vibrant and in control again.

 

Take Control of Your Health—From the Root Up

 

Tired of quick fixes or new year's resolutions that don’t last? I hear you. I am Janine Garcia — a Board-Certified Ambulatory Care Pharmacist and Functional Medicine Health Coach — and I created The Root Cause Collective to help you take charge of your health before problems take hold. With over a decade of experience in clinical pharmacy and lifestyle medicine, I’ve seen how powerful it can be to bridge traditional care with root-cause, evidence-based strategies that actually move the needle on your health.

 

My approach is practical, science-backed, and deeply supportive — giving you the clarity, tools, and accountability you need to create sustainable change.  At Functional Pharmacy, my mission is to empower you to protect your long-term health, boost your energy, and feel your best every single day. 

 

Join a supportive, like-minded community where compassion, partnership, and empowerment guide every step. Explore systems biology, lifestyle strategies, and evidence-based practices to feel your best—body, mind, and spirit—without pressure or perfection. Whether you want 1-on-1 coaching, small-group support, or easy-to-use tools, I’ll help you find your rhythm, celebrate progress, and navigate challenges with confidence. Start your journey today: book a free, no-pressure 20-minute call to explore your goals and discover the approach that’s right for you.

Janine, your guide toward a healthier, happier you.” 🌟

When the rhythm hits and even the plants start vibing 🎶🌿😄

Bouncing my way to stronger bones and bigger smiles 💪🦴✨

Getting a head start on healthy dinners. Meal prepping is a game-changer for busy schedules.

Taking a moment to pause and breathe in the beauty of nature

My greatest garden catch of the season! Permission to mount the vegetable?

The Root Cause Collective Meet-Up

 

each week, you WILl receive:

  • Practical, science-backed strategies designed to fit your life

  • Helpful handouts: food plans, checklists, and a lab interpretation guide

  • An optional lab bundle available before or after the course

  • Weekly meal plans, fitness guidance, and brain-boosting practices

  • Small-group accountability or a buddy system for steady support

  • Flexibility to move at your own pace and on your own schedule

 

SPECIAL BUNDLED PACKAGES

 

Essential Wellness

 

 

 

  • One-on-One Coaching [1 x 90 min + 4 sessions (60 min)]

 

  • Health Goal Planner (3 months) 

 

  • Email Support

 

  • Investment $600

 

 

Complete Reset

 

 

 

  • One-on-One Coaching [8 sessions (1 x 90 min + 7 x 60 min)] 

 

  • Health Goal Planner (6 months) 

 

  • Small Group Meetups (8 sessions)

 

  • Seasonal Menu Planning (3 months)

 

  • Email Support 

 

  • Investment $1,295

 

 

VIP Transformation

 

 

 

  • One-on-One Coaching [15 sessions (1 x 90 min + 14 x 60 min)]

 

  • Health Goal Planner (12 months)

 

  • Small Group Meetups (unlimited access)

 

  • Seasonal Menu Planning (full year)

 

  • Email Support + Priority Text Support

 

  • Priority Scheduling

 

  • Investment $2,995

 

Proof that the best workouts are the ones that make you jump for joy.

SERVICES

 

One-on-One Coaching

Personalized support tailored to your unique health journey.

 

  • Hourly Session (60 minutes): $100 

    • Perfect for focused guidance on a specific concern.

 

  • Starter Package – 5 Sessions: $600 

    • Includes an initial 90-minute deep-dive and four 60-minute follow-ups.

    • A structured path to kickstart your transformation.

 

  • Continued Care Package – 5 Sessions: $400

    • For ongoing accountability and growth.

    • Five 60-minute sessions to keep you on track and progressing.

 
Small Group Coaching

Find community, accountability, and inspiration while working toward your goals together.

  • 8 Group Meet-Ups (60–90 minutes each): $80

  • 12 Group Meet-Ups (60–90 minutes each): $100

 

Nutrition & Lifestyle Tools

Extra resources to make healthy living simpler.

 

  • Seasonal Meal Planning in Cronometer: $750 per season, or $2,500 for a year

    • Personalized to your nutrition targets, with recipes & shopping lists

 

  • Personalized Health Goal Planner: $195/year

    • A practical daily, weekly, and monthly checklist system designed to keep you consistent. 

 

Week 1: Functional Medicine Foundations & Personal Mapping

 

Key Concepts: Systems biology, root cause medicine, “timeline + matrix” tool

 

Labs/Markers: Baseline labs (CBC, CMP, fasting glucose, HbA1c, lipid panel, hs-CRP) 

 

Practical Takeaway: Build your “personal health map” (timeline of major life events, current health goals) 

 

 

Week 2: Food as Medicine – Anti-Inflammatory Nutrition

 

Key Concepts: Food quality > calories, balanced macros, reducing ultra-processed foods

 

Labs/Markers: Fasting insulin, Vitamin D, Omega-3 index

 

Practical Takeaway: Create an anti-inflammatory grocery list and prep 3 functional meals

 

 

Week 3: Gut Health & the Microbiome

 

Key Concepts: Gut-brain axis, microbiome diversity, common triggers

 

Labs/Markers: Optional: stool microbiome panel, food sensitivity testing

 

Practical Takeaway: Try a 7-day elimination of 1 suspected trigger food + add 1 fermented food

 

 

Week 4: Mitochondria & Energy Optimization

 

Key Concepts: ATP, oxidative stress, mitochondrial nutrients (CoQ10, magnesium, B vitamins)

 

Labs/Markers: Homocysteine, lactate (optional functional test: organic acids test)

 

Practical Takeaway: Replace one energy-draining habit (late-night screens, sugary snack) with an energy-supporting habit (light walk, magnesium-rich food)

 

 

 

 
Week 5: Sleep as Medicine

 

Key Concepts: Sleep architecture, circadian rhythm, glymphatic clearance

 

Labs/Markers: Optional: sleep study, wearable tracker metrics

 

Practical Takeaway: Build a sleep hygiene plan: wind-down ritual, blue-light cutoff, cool/dark room

 

 

Week 6: Stress, Resilience & the HPA Axis

 

Key Concepts: Cortisol rhythm, burnout risk, resilience practices (HRV, breathwork, meditation)

 

Labs/Markers: Optional: salivary cortisol curve, HRV monitoring

 

Practical Takeaway: Begin a daily 5-minute resilience ritual (breathwork, mindfulness, journaling)

 

 

Week 7: Movement for Longevity

 

Key Concepts: Exercise as medicine, strength for sarcopenia prevention, Zone 2 cardio

 

Labs/Markers: Body composition (DEXA, bioimpedance), VO₂ max estimate

 

Practical Takeaway: Create a weekly routine: 2 strength, 2 cardio, 1 flexibility/recovery session

 

 

Week 8: Hormonal Balance

 

Key Concepts: Sex hormones, thyroid, insulin resistance, hormone shifts in men & women

 

Labs/Markers: TSH, free T3/T4, testosterone, estradiol, progesterone, insulin

 

Practical Takeaway: Learn your hormone “signals” (sleep changes, energy, weight distribution) and support balance through sleep + nutrition

 

 

Week 9: Brain Health & Cognitive Vitality

 

Key Concepts: Neuroplasticity, brain foods (omega-3s, polyphenols, BDNF-boosting activities)

 

Labs/Markers: B12, folate, ApoE genotype (optional), fasting insulin 

 

Practical Takeaway: Add one new brain-boosting habit (puzzle, language learning, daily walk in nature)

 

Crisp air, crunchy leaves, and laughter on the trail 💚

Week 10: Detoxification & Environmental Health

 

Key Concepts: Liver Phase I/II detox, reducing toxin exposure

 

Labs/Markers: GGT, optional heavy metals panel

 

Practical Takeaway: Audit home & personal care products → replace 1 item with low-toxin alternative

 

 

Week 11: Cardiometabolic Health

 

Key Concepts: Metabolic flexibility, blood sugar control, vascular health

 

Labs/Markers: Lipid panel, ApoB, HbA1c, fasting insulin, hs-CRP

 

Practical Takeaway: Try a 12-hour overnight fast + build balanced meals with protein & fiber

 

 
Week 12: Social Connection & Purpose

 

Key Concepts: Longevity, oxytocin, stress buffering through community

 

Labs/Markers: (Indirect: HRV improvement, reduced CRP with strong social ties)

 

Practical Takeaway: Intentionally schedule one meaningful social interaction

 

 
Week 13: Personal Functional Medicine Lifestyle Blueprint

 

Key Concepts: Integration, habit stacking, prioritization of “keystone” habits

 

Labs/Markers: Compare baseline vs. progress (labs, trackers, symptom inventory)

 

Practical Takeaway: Draft a 3-pillar personalized health blueprint (nutrition, movement, resilience)

 

 

Week 14: Long-Term Maintenance & Next Steps

 

Key Concepts: Health as a lifelong practice, accountability systems

 

Labs/Markers: Decide on annual/biannual labs for prevention

 

Practical Takeaway: Commit to 90-day plan + peer accountability partner

 

 

Questions You May Be Wondering

Functional medicine is a personalized, systems-based approach to healthcare that focuses on identifying and addressing the root causes of disease. It’s grounded in the principles of systems biology, which means it views the body as an interconnected web of systems that influence one another dynamically. This approach emphasizes the biochemical individuality of each person, taking into account their unique genetic, environmental, and lifestyle factors to create tailored interventions aimed at restoring balance and optimizing health. It prioritizes a collaborative relationship between the patient and practitioner, focusing on the patient’s life story, lifestyle, and goals. 

 

This contrasts with the more standardized, protocol-driven approach often seen in conventional medicine, which typically operates within a disease-centered model, focusing on diagnosing and treating specific diseases or symptoms, often using pharmaceuticals or surgical interventions. It’s highly effective for acute conditions, emergencies, and infections, where targeted treatments can save lives. However, it often falls short when addressing chronic, complex conditions like diabetes, autoimmune diseases, or cardiovascular issues, which are influenced by a multitude of factors over time. 

While conventional medicine excels at acute care and symptom management, functional medicine shines in its ability to address chronic conditions by treating the person as a whole and focusing on the root causes of dysfunction. It’s not about replacing one with the other but integrating the strengths of both to create a more comprehensive model of care.

Basic lifestyle interventions in functional medicine are foundational steps aimed at restoring balance and optimizing health by addressing the root causes of dysfunction. These interventions are tailored to the individual, recognizing their unique genetic, environmental, and lifestyle factors. Let me break this down for you:

 

Dietary Adjustments:

Removing processed foods, trans fats, and potential allergens from the diet is a cornerstone. This includes focusing on whole, nutrient-dense foods, such as vegetables, moderate amounts of fruit, and healthy fats like omega-3 fatty acids. Organic and locally grown foods are preferred when possible to minimize exposure to pesticides and toxins. Incorporating a balance of macronutrients (proteins, fats, and carbohydrates) and ensuring adequate fiber and water intake are also emphasized.

 

 

Gut Health Optimization:

The gut is central to overall health, with 80% of the immune system clustered around the intestinal tract. Supporting gut health involves using prebiotics, probiotics, and dietary changes to restore a healthy microbiome and reduce inflammation. This can significantly impact immune function and detoxification processes.

 

Stress Management:

Chronic stress can dysregulate the hypothalamic-pituitary-adrenal (HPA) axis, leading to systemic inflammation and metabolic dysfunction. Techniques such as mindfulness, meditation, or other stress-reduction practices are encouraged to promote resilience and balance.

 

Physical Activity:

Exercise is tailored to the individual’s physical condition, focusing on moderate, consistent movement to support cardiovascular health, mitochondrial function, and overall vitality.

 

Toxin Reduction:

Eliminating toxic exposures from the environment, such as household pesticides, herbicides, and harmful cleaning products, is another key step. This reduces the burden on the body’s detoxification systems.

 

Adequate Rest and Recovery:

Prioritizing quality sleep and ensuring sufficient rest is critical for cellular repair, immune function, and overall well-being.

 

Patient Education and Support:

Functional medicine emphasizes patient-centered care, where individuals are educated about how their daily choices impact their health. This empowers them to take an active role in their wellness journey. Support is provided to help integrate these changes without overwhelming the individual.

 

These interventions are not about simply managing symptoms but rather about creating a foundation for long-term health by addressing the underlying causes of dysfunction. They are dynamic and adaptable, reflecting the unique needs of each person.

These three terms often get used together, but they mean different things along the spectrum from normal aging to Alzheimer’s disease. Here’s a clear breakdown:

SCI (Subjective Cognitive Impairment) 

 

What it means:

A person notices problems with memory or thinking, but when tested, their scores are still in the normal range for their age.

 

Examples:

Misplacing things more often, feeling like names or words are harder to recall, needing more effort to concentrate.

 

Testing:

No objective evidence of impairment on cognitive testing.

 

Daily life:

No impact on independence.

 

Important note:

SCI can be a “warning stage,” as some people with SCI later develop MCI or dementia, but not everyone does.

 

 
MCI (Mild Cognitive Impairment)

 

What it means:

A step beyond SCI. There is measurable evidence of memory or thinking problems on testing, greater than expected for normal aging.

 

Examples:

Forgetting important appointments, repeating questions, taking longer to make decisions, trouble following conversations.

 

Testing:

Cognitive tests show mild deficits, usually in memory, attention, or language.

 

Daily life:

Person remains independent in everyday activities (cooking, finances, self-care), though tasks may take longer or need compensatory strategies (notes, reminders).

 

Progression:

About 10–15% of people with MCI progress to Alzheimer’s each year, though some remain stable or even improve.

 

 

 

Mild Alzheimer’s Disease (Early Dementia Stage)

 

What it means:

Memory and thinking problems are significant enough to interfere with daily life and independence.

 

Examples:

Frequently forgetting recent events, difficulty managing finances or medications, repeating the same stories, getting lost in familiar places, personality or mood changes.

 

Testing:

Clear evidence of impairment across multiple cognitive domains.

 

Daily life:

Independence starts to be compromised. The person may still live at home but often needs help with complex tasks (bill paying, driving, cooking).

 

Medical diagnosis:

At this stage, doctors can confidently diagnose Alzheimer’s dementia (mild stage).

THE

BOTTOM LINE:

 

SCI: "I feel my memory is slipping" — but tests are normal, and daily function is fine.

 

MCI: "My memory is measurably worse than normal aging" — but daily independence is intact.
 
Mild Alzheimer's: "My memory/thinking problems are interfering with daily life" — dementia is present.

 

 

In short, we learned that we don't want to wait until MCI or dementia. We want to treat at the prevention and SCI stages if we can. If someone is already in the MCI or dementia stage, following the protocol within the family’s wishes, is a compassionate choice for getting the best chance at positive outcomes seen so far. Generally, the more effort one puts into closely the protocol and the more support from family, coaches and practitioners, the better the results. Here is a summary of Dr. Dale Bredesen's experience so far: 

 

People who have no cognitive impairment, truly no symptoms, and started PreCODE have not gone on to dementia. There has not been one documented case so far.

 

And virtually all people who were just experiencing subjective cognitive decline and started ReCODE, if they were doing the basics to address their root causes, like infections and toxins, all improved and stay improved.

 

People already experiencing mild cognitive decline have a more difficult time regaining lost ground. Drs. Ann Hathaway and Deborah Gordon co-authored a 2022 study on 25 patients with mild cognitive impairment and early Alzheimer's disease. After nine months of implementing the Bredeson Protocol (TM), 84% of the trial patients' cognition improved, with some having their cognitive scores increase from the dementia range to normal. Some improved a lot, some a little, but as a group, the marked improvement was not as significant as for those following the protocol with SCI.

 

And for those who started the protocol for someone already with dementia, he has seen fair results. Some with MoCA scores of zero become continent again. Others can recognize their families again. But those with dementia don't come back to perfect.

Training your body to smoothly move in and out of ketosis can be a powerful way to lower your risk of diabetes and achieve a healthy weight. The key is a plan tailored to you—with the right macronutrient balance, safe fasting windows, nourishing foods, quality sleep, movement, and stress management.

 

Because everyone’s needs are different, we recommend our one-on-one nutrition and lifestyle coaching package. You’ll get a personalized roadmap and expert support every step of the way to help you reach your goals safely and effectively.

If you’re 35 or older and ready to put a little time back into yourself, our monthly  group meet-ups are here for you. In a relaxed, supportive space, you’ll discover simple ways to feel healthier, get moving again, and boost your energy. It’s especially great if you’re balancing kids, parents, and a career—and just want an easy, uplifting way to look and feel your best.

Whether you’ve been recently diagnosed with dementia, care for someone who has, or carry a higher genetic risk, you don’t have to face it alone. Our monthly gatherings combine expert guidance from a clinical pharmacist with an easy, step-by-step plan focused on nutrition, lifestyle, and brain health.

 

This welcoming group is especially valuable for caregivers—who face higher stress and a greater risk of cognitive decline themselves—and for those with APOE4 genetics who want to take action now. Together, you’ll learn the latest science-based strategies to protect your brain, lower your risk, and stay on the path to long-term wellness.