“Reboot Your Heart, Reclaim Your Metabolism”

This retreat is ideal for people who are:

  • Individuals living with or at risk for cardiometabolic conditions such as:

    • Insulin resistance or prediabetes

    • Type 2 diabetes

    • Hypertension (high blood pressure)

    • High cholesterol or triglycerides

    • Metabolic syndrome

    • Fatty liver disease

  • People experiencing weight resistance, fatigue, or poor energy regulation

  • Those seeking to improve heart health, blood sugar balance, and metabolic fitness

  • Adults who want to lower inflammation, improve sleep, and reduce stress

  • Anyone motivated to reverse lifestyle-driven disease through food, movement, stress resilience, and detoxification strategies

  • Wellness seekers ready to reboot their health with a science-based, holistic approach

Day 1: Arrival + Grounding

Reset + Arrival into the Healing State

Afternoon:

Welcome reception with herbal elixirs at noon

  • Health check-in: baseline metrics, HRV, body composition, blood pressure, breath rate & CO₂ tolerance, VO2Max, subjective stress score/mood, grip strength, functional movement test + mobility/flexibility score

  • Group orientation: intention setting & program overview

Afternoon Workshop:

  • A balanced, anti-inflammatory lunch rich in protein, fiber, and healthy fats to keep blood sugar steady and energy sustained.

  • “The Metabolic Pandemic: Understanding Insulin Resistance, Inflammation & Cardiometabolic Dysfunction”

Evening:

  • An anti-inflammatory dinner built around clean protein, high-fiber sides, and healthy fats to restore balance and support overnight recovery.

  • Gentle restorative yoga + breathwork

  • Fireside circle: A shamanic blessing + sound bath

Day 2: Master Your Metabolism

Food as Medicine for Blood Sugar & Lipids

Morning:

  • Sunrise metabolic walk and light resistance training + Meditation

  • Balanced breakfast (protein, healthy fat, fiber, greens)

Workshop:

  • “Food Is the Fix: Balancing Blood Sugar, Lowering A1C, and Healing the Liver”

  • Deep dive into:

    • Glycemic load

    • Fasting insulin

    • Triglyceride/HDL ratio

  • “Stress, Cortisol & Heart Health: The Hidden Drivers of Inflammation”

  • Discussion on:

    • HRV

    • Cortisol curves

    • Sleep debt and blood sugar

Afternoon:

  • Cooking Class: “Low-Glycemic, High-Fiber Longevity Meals”

  • A nutrient-dense plate designed to nourish the gut, support heart health, and promote metabolic resilience.

Evening:

  • A heart-healthy evening meal designed to reduce inflammation, stabilize blood sugar, and nourish the gut microbiome.

  • Castor oil pack session

  • Journaling: “How does food make me feel?” “What does vibrant health mean to you?”

Day 3: Move for Metabolic Power

Exercise, VO2 Max & Mitochondrial Fitness

Morning:

  • VO2 max/zone 2 cardio session

  • Power breakfast (protein + omega-3s)

Workshop:

  • “Muscle = Metabolic Currency: How Movement Reverses Metabolic Disease”

  • Explore:

    • Muscle mass and insulin sensitivity

    • Grip strength and longevity

    • NEAT (non-exercise activity thermogenesis)

Afternoon:

  • Functional fitness circuit (strength + HIIT + breathwork)

  • Oxygen therapy or FSM for recovery

  • A colorful, longevity-inspired meal packed with antioxidants, plant diversity, and essential nutrients for whole-body vitality.

Evening:

  • A nutrient-packed dinner rich in antioxidants, omega-3 fats, and plant fibers to fuel cellular repair and cardiovascular vitality.

  • Group coaching: “Why Your Body Is Not Burning Fat”

  • Guided visualization: “Rewire your body image + metabolism story”

Day 4: Calm the Nervous System, Heal the Heart

Stress, Sleep & Cardiovascular Coherence

Morning:

  • Morning vagus-toning breathwork + HRV tracking

  • Nootropic smoothie + adaptogenic breakfast

Workshop:

  • A day out exploring Bali, temples, youth fountains, and more

Evening:

  • A restorative, metabolism-friendly plate combining protein, fiber, and phytonutrients to promote steady energy and deep rejuvenation.

  • Sleep hygiene workshop

  • Magnesium-rich dinner + evening stretch

  • Journaling: “What am I ready to let go of?”

Day 5: Detoxify + Rebuild

Liver Love, Gut Repair & Endocrine Reset

Morning:

  • Mobility flow + rebounder + lymphatic brush session

  • High-antioxidant detox smoothie

Workshop:

  • “Your Gut-Heart Axis: How the Microbiome Affects Your Metabolism”

  • Learn about:

    • Endotoxemia & metabolic inflammation

    • Liver detox pathways + bile health

    • Fiber & fermented foods

Afternoon:

  • Detox cooking lab: cruciferous veggies, bitters, teas

  • A restorative, gut-friendly meal that combines clean protein, healing fibers, and omega-rich fats to optimize digestion and cardiovascular health.

  • Nature walk + digital detox challenge

Evening:

  • An evening meal crafted for longevity, blending hormone-balancing nutrients with gut-supportive fibers and anti-inflammatory compounds.

  • Infrared sauna or FSM detox session

  • Group circle: “What’s been cleansed from your life this week?”

  • Closing shamanic blessing, vision casting + goal setting

Day 6: Integration + Rejuvenation

Design Your Cardiometabolic Blueprint

Morning:

  • Final movement + breathwork class + meditation

  • Protein-rich breakfast + elixir bar

Workshop:

  • “Your Personalized Cardiometabolic Protocol”

    • Lab follow-up plans

    • Weekly metabolic movement

    • Nutrition rhythms + fasting

    • Supplements & sleep schedule

Closing:

  • Farewell brunch + wellness gift bags

  • Optional: schedule follow-ups (telemedicine, lab testing, coaching)

ADDITIONAL MODALITIES AS ADD-ONS THROUGHOUT THE RETREAT

  • Functional lab testing & interpretation (optional add-on)

  • Lymphatic drainage

  • Craniosacral therapy & nervous system regulation

  • Massage

  • Individual Shamanic experience

  • Personalized nutrition coaching

  • Peptide and IV therapy