Wellness & Longevity

Warm Water Ritual: Drinking warm water upon waking helps activate the digestive system, stimulate intestinal transit, and gently prepare the body for the day ahead.

Hydration & Electrolytes: After hours of sleep, the body naturally wakes up dehydrated. Replenishing both water and electrolytes supports cellular balance, energy, and metabolic function. Proper hydration in the morning directly impacts mood, focus, and energy levels throughout the day.

Morning Relief juice: provides prebiotic fibers that support gut health upon waking and immediate digestive relief followed by a gentle metabolic awakening.

30-minute Yoga – Movement & Stress Regulation: Movement is one of the most effective ways to regulate the nervous system and reduce accumulated stress within the body. Light to moderate activity helps lower cortisol levels, release muscular tension, and stimulate the production of mood-supporting neurotransmitters such as endorphins. Rhythmic, continuous movement — especially in nature — also encourages states of presence and ow, helping reduce mental overload.

Breakfast

Ilhéus to Sissial Trail: Time spent in nature has direct benefits for both body and mind. Natural environments help regulate the nervous system, reduce stress levels, and lower inflammatory markers. They also support mental clarity, emotional balance, and a deeper sense of presence. Outdoor movement combines physical activity with internal regulation, creating a more restorative and grounding experience.

Snack: A snack designed to provide steady, long-lasting energy.

Lunch: An easily digestible lunch to maintain mental clarity.

Metabolic Walk: Walking after meals is one of the simplest and most effective ways to support glycemic control and metabolic health. After eating, blood glucose levels naturally rise. Light movement helps muscles use this glucose as energy, reducing glycemic spikes and excessive insulin release. Over time, this habit can contribute to improved insulin sensitivity, more stable energy levels, and reduced fat accumulation.

Alchemy Atelier: Crafting sleep-supporting teas and a ambient spray to promote better sleep hygiene.

Stand Up Paddle & Gut Flow: Gentle, rhythmic movement — especially in water — supports both the digestive and nervous systems. The natural instability of the water activates deep muscles while promoting relaxation, which can support digestive function. Natural environments also help reduce stress, one of the leading contributors to digestive imbalance.

Early Dinner: Dinner timing directly affects both metabolism and sleep quality. Eating earlier allows the body enough time to digest before shifting into nighttime repair and recovery processes. Late meals may interfere with sleep, elevate nighttime glucose levels, and impair the body’s regenerative functions.

30-Minute Yoga Nidrá

Cortisol & sleep cycle: Cortisol should naturally decrease in the evening to allow the body to transition into sleep. Stress, artificial light, and overstimulation can keep cortisol elevated, making relaxation and deep sleep more di cult.

Journaling: On a paper of your choice use this moment of stillness and clarity for this practice. You can start with a few simple questions: How do I want to feel today? What matters most to me today? What am I grateful for right now? The pages in your hands are your space. No right way, no expectation. Simply a place for thoughts to land, in your own time, in your own way.

Circadian Reset: Exposure to natural light in the morning is one of the most effective ways to improve sleep quality. It helps regulate the biological clock, supports stable energy levels throughout the day, and encourages the natural production of melatonin at night.

Golden Balance Juice: Helping with skin health and digestion and having a potent anti-inflammatory action.

Mindfull Eating: Digestion begins before food is even consumed, it starts with the state of the nervous system. Eating mindfully supports chewing, stimulates digestive enzymes, and reduces symptoms such as bloating and discomfort. Eating quickly or while distracted can compromise this process.

Arvoredo Island Snorkeling: Whenever possible, move outdoors. Walk, breathe deeply, and observe your surroundings. Reduce external stimuli and allow yourself to be fully present.

After eating, the body naturally enters a “rest and digest” state focused on digestion and nutrient absorption. is process is regulated by the parasympathetic nervous system, which supports digestive enzyme production, blood ow to the gastrointestinal tract, and efficient nutrient assimilation. Returning immediately to stress or intense activity can disrupt this process.

Recovery: Reflexology followed by a relaxing facial massage

Surf Lesson in Flow State: A “flow state” occurs when the body and mind become fully immersed in the present moment. This state helps reduce mental noise, lower stress levels, and support emotional well-being. Activities such as surfing are particularly effective in encouraging this experience.

Dinner + Yoga Nidrá: Help nourish the gut microbiota and support digestive health.

Deep Sleep & Recovery: Deep sleep is when the majority of physical and mental recovery takes place. This stage is essential for memory, immunity, emotional balance, and overall restoration. Frequent interruptions can significantly reduce its benefits.
30-Minute Yoga Nidrá

Cortisol & sleep cycle: Cortisol should naturally decrease in the evening to allow the body to transition into sleep. Stress, artificial light, and overstimulation can keep cortisol elevated, making relaxation and deep sleep more di cult.

Nervous System Reset: The quality of the day is often determined by the state of the nervous system first thing in the morning. Practices such as breathing, silence, and presence help reduce overstimulation and build greater resilience to stress.

Journaling

Warm Water Ritual

Calm Energy Juice: provide gradual, sustained energy, while supporting mental focus and digestive comfort.

30-minute Yoga

Mindful Eating: Digestion begins before food is even consumed, it starts with the state of the nervous system. Eating mindfully supports chewing, stimulates digestive enzymes, and reduces symptoms such as bloating and discomfort. Eating quickly or while distracted can compromise this process.

Coastal Kayak Experience: Focus on the experience rather than performance. Allow yourself to become fully present in the activity.

Thermal Circuit: Contrast therapy alternates heat and cold exposure to stimulate important physiological recovery and adaptation mechanisms. Heat encourages muscle relaxation and circulation, while cold supports recovery, reduces inflammation, and activates metabolic responses. Together, this creates a form of “vascular training” that supports circulation, resilience, and overall well-being.

Metabolic Walk: Walking after meals is one of the simplest and most effective ways to support glycemic control and metabolic health.

After eating, blood glucose levels naturally rise. Light movement helps muscles use this glucose as energy, reducing glycemic spikes and excessive insulin release. Over time, this habit can contribute to improved insulin sensitivity, more stable energy levels, and reduced fat accumulation.

Coastal Boat Adventure

Evening downregulation: The body benefits from a gradual transition between activity and rest. Slowing down progressively helps calm the nervous system and prepares the body for sleep. Moving directly from stimulation into bed can make it harder to fully relax.

Awasi special massage at sunset

Dinner: Ingredients are source of omega-3 and highly bioavailable protein, which is essential for cognitive and cardiovascular health.

Yoga Nidrá

Inflammation & sleep: Poor sleep increases inflammatory markers throughout the body, which can contribute to bloating, food sensitivities, and digestive discomfort. Restorative sleep is one of the most effective ways to reduce inflammation.

Parasympathetic Activation: Deep sleep depends on activation of the parasympathetic nervous system. Without this relaxed state, the body can remain alert even during sleep. Simple practices can help encourage this shift into recovery mode.

This program focuses on stabilizing how the body produces and uses energy.
Through a nutritional approach designed to promote metabolic flexibility combined with targeted aerobic movement and recovery practices, it creates a more resilient energy system over time.

The gut plays a central role in how the body functions, influencing digestion, immunity, and overall wellbeing.
This program is designed to restore that balance through an anti-inflammatory nutritional approach, combined with gentle movement and recovery practices that help regulate the nervous system.

This program focuses on restoring the body’s natural rhythm between activity and rest.
Through circadian-aligned nutrition, low-impact movement, and recovery rituals — including breathwork, thermal contrast, and evening wind-down practices — the nervous system is guided into a more restorative state.

Designed for women, this program addresses the physiological changes that occur over time — supporting hormonal balance, muscle mass, and metabolic stability.
It combines targeted nutrition with strength-based movement, restorative treatments, and recovery practices that respond to the body’s evolving needs.

This program brings together the core pillars of longevity — nutrition, movement, recovery, and stress regulation — into a structured and practical experience.
Each day integrates physical activity, restorative practices such as sauna and contrast therapy, and small learning moments that help guests understand how to support their health over time.