Step Into Your Power!

Embrace change, reclaim power, and thrive in your next season.
Menopause isn’t the end, it’s a powerful new beginning. This retreat helps you balance hormones, support bone and brain health, and rediscover energy during this transition. Through movement, mindfulness, nourishing meals, and functional medicine tools, you’ll learn how to work with your body instead of against it.

Here in Bali, you’ll walk into your renewal with awe: climbing to meet the sunrise on sacred ground, entering a shamanic experience designed to help you release old patterns, and diving into a surprise adventure that will leave you laughing, glowing, and deeply alive. This is your chance to claim this next chapter with strength, grace, and sisterhood.

6-Day Menopause Wellness Retreat

(Schedule subject to change)

“The Second Spring: Embracing Change, Power & Vitality”

This retreat is ideal for people who are:

  • Experiencing menopause or perimenopause symptoms such as hot flashes, night sweats, mood changes, or brain fog

  • Living with hormonal imbalances affecting energy, weight, or emotional well-being

  • Concerned about bone density, cardiovascular health, or metabolic changes during midlife

  • Struggling with sleep disruption, anxiety, or cognitive shifts and seeking nervous system support

  • Wanting to optimize nutrition, gut health, and inflammation for long-term vitality

  • Looking for safe, functional medicine approaches to hormone balance, whether or not using HRT

  • Open to mind-body practices like yoga, breathwork, sound baths, and journaling for emotional resilience

  • Ready to design a personalized wellness plan for strength, confidence, and balance in midlife

Day 1: Arrival + Grounding

Reset + Arrival into the Healing State

Afternoon:

  • Welcome reception with herbal elixirs at noon (ashwagandha latte or hibiscus tea)

  • 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 vibrant, longevity-boosting lunch designed to make you feel lighter, brighter, and younger with each bite.

  • “Redefining Menopause: The Biology, the Myths & the Opportunity”

Evening:

  • Gentle restorative yoga + breathwork

  • Farm-to-table longevity dinner (focus on polyphenols & low-glycemic plants)

  • Fireside circle: A shamanic blessing + sound bath

Day 2: Hormone Intelligence

Understanding the Shifting Symphony

Morning:

  • Morning mobility + pelvic floor activation

  • Breakfast: Protein-packed with seed cycling focus

Workshop:

  • “Estrogen, Progesterone, Testosterone & Cortisol: The Four Pillars of Menopausal Hormones”

  • Hormone fluctuations, HRT, bio-identicals, functional approaches

Afternoon:

  • A hormone-supportive lunch rich in protein, fiber, and healthy fats to stabilize energy and balance mood.

  • Topical castor oil pack demo for liver + lymph flow

Evening:

  • An evening meal with protein, fiber, and healthy fats to support overnight repair and hormone renewal.

  • Restorative yoga + breathwork for hot flashes + sleep

  • Circle: “Menopause Stories: Letting Go, Stepping In”

Day 3: Fueling the Midlife Body - Day Out

Nutrition for Mitochondria, Bones & Brain

Morning:

  • Resistance training (bands/weights) or rebounding

  • Longevity smoothie bar (with protein, collagen, omega-3s, adaptogens)

Workshop:

Goa Giri Putri Temple

Hidden within a limestone cave, this temple is known as a place of deep purification and inner renewal. Entering through its narrow opening and emerging into the expansive inner chamber mirrors the transformative journey of menopause, moving through challenge into a new phase of strength, clarity, and wisdom.

Ulun Danu Beratan Temple

Floating gracefully on Lake Beratan, this water temple is dedicated to the goddess of lakes and rivers. Water is symbolic of flow, cleansing, and life cycles, making it a powerful space for women in menopause to reflect on releasing what no longer serves them and embracing the natural rhythm of change.

Pura Taman Saraswati

This temple, dedicated to Saraswati, the goddess of knowledge and wisdom, is surrounded by lotus ponds, a symbol of beauty and growth emerging from muddy waters. It offers a serene space for women to honor the wisdom that comes with menopause and to reconnect with creativity, intuition, and self-expression.

Evening:

  • Journaling: “What am I ready to release?”

  • Guided visualization: “My Future Self”

Day 4: Brain, Mood & Sleep

  • Sharpening the Mind, Soothing the Nervous System

Morning:

  • Breathwork + lymphatic walk

  • High-protein breakfast + healthy fats

  • Workshop:

  • “Cognition, Anxiety, Mood & Memory in Menopause”

    • Brain fog, serotonin, cortisol, GABA, sleep cycles

  • “The Anti-Inflammatory Midlife Plate”

    • Key nutrients: magnesium, B vitamins, calcium, omega-3s, choline

    • Blood sugar, fasting, phytonutrients & gut health

Afternoon:

  • A balanced lunch crafted to regulate blood sugar, fuel mitochondria, and ease the hormonal transition.

  • Tools:

    • Sleep stack review (magnesium glycinate, glycine, CBD, L-theanine)

    • Brain games & neuroplasticity practices

    • Cold plunge (optional) for stress resilience

Evening:

  • Cooking lab: “Menopause Meals: Strong Bones, Clear Brain, Cool Nights”

  • A calming, anti-inflammatory dinner crafted to reduce inflammation and encourage restful sleep.

  • Sound bath or yoga nidra

  • Tea ceremony for sleep: chamomile, reishi, valerian blend

Day 5: Strength, Structure & Self-Worth

Rebuilding the Body + Confidence

Morning:

  • Strength circuit: resistance training for muscle + bone density

  • Fascia rolling or mat Pilates session

Workshop:

  • “Muscle is Medicine: Metabolism, Aging & Strong Women”

  • Sarcopenia, osteoporosis, and insulin resistance

  • HIIT vs walking vs lifting

Afternoon:

  • A restorative plate that blends protein, phytonutrients, and essential fats to support bone, brain, and heart health.

Workshop:

  • “Functional Lab Testing in Midlife”

  • Metabolic panel, lipids, thyroid, insulin, hormones, vitamin D

Evening:

  • A restorative meal combining protein, micronutrients, and essential fats to nourish bones, muscles, and nervous system health.

  • Reflection circle: “What Strength Feels Like”

  • Closing shamanic blessing, vision casting + goal setting

Day 6: Integration + Rejuvenation

Design Your Midlife Blueprint

Morning:

  • Final movement + breathwork class + meditation

  • Anti-aging breakfast + elixir bar

Workshop:

  • “Your Personalized 30-Day Menopause Wellness Plan”

    • Nutrition rhythm

    • Fitness & recovery

    • Hormone support

    • Stress + nervous system care

    • Sleep routine

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