Perfect Health Retreats are designed for the greatest possible healthfulness. Each day’s events are arranged in a rhythmic pattern designed to optimize the body’s circadian rhythms.
A typical day:
|6 am||Coffee, tea, and vegetable soup available in common area|
|8 am||Transition from “night time” to “day time”: blinds and drapes opened, amber lights off, white lights turned on, thermostat turned up.|
|8 am – 8:20 am||Morning movement: light activity on the beach such as yoga sun salutations, tai chi or qi gong awakening|
|8:30 am – 10:00 am||Science class: The recipe for perfect health. In six days, covers the science of exercise/movement, lifestyle, diet, nutrition, weight loss, gastronomy, and managing your health.|
|10:00 am – 11:00 am||Physical activity class and personal training|
|11:00 am – noon||Cooking class|
|Noon – 1 pm||Lunch|
|1:00 pm – 4:00 pm||Free time, or one-on-one time with health coaches (Paul, Laura) or trainers|
|4:00 pm – 5:00 pm||Physical activity class and personal training|
|5:00 pm – 6:00 pm||Cooking class, with hors d’oeuvres and wine|
|6:00 pm – 7:00 pm||Dinner|
|7 pm – 8 pm||Tea, social hour|
|8 pm||Dessert: Bowl of fruit or berries, or warm milk with honey and turmeric|
|8 pm||Transition to “night time”: blinds and drapes drawn, white lights off, amber lights on, thermostat turned down.|
|8:10 pm – 8:40 pm||Night movement — relaxation, meditation, stress relief|
Although they often bring about rapid weight loss, Perfect Health Retreats are not an intense experience, like “The Biggest Loser.” Retreats are relaxed and serene. There is free time built into each day; all activities are optional; physical activity sessions are designed to be educational and energizing, not draining. Relaxation is as important as activity.
One goal of a Perfect Health Retreat is to prepare you to live an optimally healthy lifestyle for the rest of your life. The program ingrains good habits by following a daily schedule that most can continue when home.
Notable elements of the Perfect Health Retreat schedule include:
- Daily exercise: We recommend exercising at moderate intensity for about 30 minutes per day, split into two 15 minute segments in late morning and late afternoon, plus as much low intensity exercise as you like. Each exercise session is preceded by a group class in an important element of movement, after which personal training is available. “Night movement” classes prepare you for sleep through relaxation.
- Intermittent fasting: food is eaten in two meals per day within an eight hour window. Each meal is immediately preceded by a cooking class, in which participation is encouraged.
- Circadian rhythm entrainment: Regardless of season, the Retreat operates on an artificial “day” of 8 am to 8 pm. Bright natural light is omnipresent during the day; amber lighting supports good night rhythms. The schedule of activities and even the ambient temperature are arranged to best fit the body’s natural rhythms.
A typical day might begin with coffee and reading during the “night” environment at 7 am. At 8 am, drapes and blinds are opened throughout the retreat center, and lights are brightened to create a light environment that resembles natural sunshine. A morning movement class provides sunshine and light activity to help awaken the body.
At 8:30 am, the morning science program begins. Over the course of the Retreat, Paul Jaminet provides a comprehensive guide to being healthy. Classes typically take two hours including movement breaks, questions, and discussion.
At 10:00 am the first exercise class begins with a lesson in some aspect of movement. This group class is followed by opportunities for personal training with one of our trainers, or personal exercise time. We recommend getting 15 minutes of moderately intense activity at this time. Together with the afternoon exercise class, there are 12 “daytime” movement classes over the course of the retreat which provide a comprehensive curriculum in activity movement.
Cooking class, led by Shou-Ching Jaminet or a guest instructor, begins at 11:00 am. The cooking class teaches practical home cooking methods. Every meal is preceded by an opportunity to join the chefs and learn how they cook. Lunch is served about noon. We eat as a group and this is another opportunity to ask questions, or just enjoy social time.
The afternoon is free time until 4 pm when another cycle of exercise class and personal training session, cooking class, and meal begins. During free time, Paul and Laura Schoenfeld conduct one-on-one health coaching sessions, and trainer Jae Chung does one hour posture, gait, breathing, and mobility assessments.
At 8 pm we transition to our “night-time” environment. We pull drapes and blinds to keep out street lights and the morning sun, and transition the indoor lighting to red/yellow/amber lights for a campfire-like setting. A sleep-supporting dessert is also available at this time.
An evening class provides a short lesson in “night activity” — relaxing activities supportive of night-time rhythms, such as meditation, massage, and relaxation. Evenings generally are free time.
Guests are free to pass on any activities. You can take a “slug day” whenever you like. Hopefully, the retreat activities will be so rewarding (and relaxing) that you will want to participate in all of them. But there is no obligation to do so.
This program may seem simple, and relaxed. Yet it is astonishingly effective at improving health. Guests at previous retreats have seen remarkable, in some cases transformative, health improvements. Improved sleep, energy, and mood, as well as significant weight loss, have been observed. Blood tests have generally shown improvements to serum lipids, inflammatory markers, and blood glucose regulation.
Health benefits grow the longer the Perfect Health diet and lifestyle are followed. Come and experience what is possible when we live naturally!