Myofascial release, HADU, qigong
Body activation
Releases tension in the fascia, restores joint mobility and blood flow. The body is ready for the day.
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The two-day program: from mitochondria to a personal protocol
Full schedule of the introduction to longevity in Bali, lecture and practice content. Day format, no overnight stay: 07:30–16:30 at the villa, evenings free. Every session has its place: what you learn in the morning, you live through in the body in the afternoon.
Schedule · no overnight stay
Two days built as one protocol
Times are approximate. Morning — activation and lectures, afternoon — practices and recovery, finale — your personal protocol. Evenings are free: day format, no overnight stay.
Day 1Cell & body
- Body activationMyofascial release with tennis balls, HADU, Chinese health qigong
- Light breakfastLow-glycemic, anti-inflammatory
- Lecture: Mitophagy & mitochondrial healthWhy cellular energy defines how we age
- Lecture: Fascia healthFascial lines, hydration, link to the morning practice
- Rebounder + lymphatic tappingBouncing plus tapping the lymph nodes
- HIIT12 minutes of intervals — a stimulus for new mitochondria
- HRV breathworkCoherent breathing: from “action” to “recovery” mode
- NeurovizrLight & sound session: guided brain-state training
- Sauna + cold plungeFirst contrast round
- Late lunch + Q&AYour situations and first conclusions
Day 2Recovery & protocol
- Body activationSame sequence — so you can repeat it at home with confidence
- Light breakfast
- Lecture: Red light & mitochondriaPassive daily support for cellular energy
- Lecture: Sauna & cold — how it worksThe mechanisms behind what you already felt
- Rebounder + lymph, short HIITLocking in the movement protocol
- Breathwork + NeurovizrSecond round of nervous-system regulation
- Sauna + cold plungeSecond contrast round — now consciously
- Late lunch + Q&ANutrition as part of the protocol
- Closing circleEveryone picks 2–3 practices and commits in front of the group
Lectures
Four lectures that explain what you feel
Mitophagy & mitochondrial health
A cell's ability to produce energy and clear damaged mitochondria in time largely defines how we age. How cold, fasting and exercise trigger mitophagy — and why the day's protocols work at the cellular level.
Fascia health
Fascia is not a “wrapper” but a communication network affecting posture, pain and movement efficiency. Fascial lines, hydration and the link to the morning release practice.
Red light & mitochondria
Red and near-infrared light activate cytochrome c oxidase in the mitochondrial respiratory chain. How to extend cellular-energy support with a passive daily practice.
Sauna & cold: how it works
Having lived through two contrast rounds, you learn the mechanisms: heat-shock proteins, noradrenaline, vascular training. Experience becomes knowledge you can apply on your own.
Practices
What you will do with your own hands — and body
Lecture on cellular energy
Mitophagy
How cold, fasting and exercise trigger the “clean-up” of mitochondria — and why that changes the pace of aging.
Circulation & detox
Rebounder + lymph
The lymph has no pump: rhythmic bouncing and tapping the nodes start drainage. Less swelling, more energy.
Cellular energy in practice
HIIT
Short bursts of effort — one of the strongest known stimuli for mitochondrial biogenesis.
Nervous system
HRV breathwork
Coherent breathing switches the body from sympathetic to parasympathetic: less stress, more resilience.
Light & sound
Neurovizr
Stimulation guides brainwaves into the state you need: clarity, relaxation or deep rest.
Heart, vessels, hormesis
Sauna + cold
Heat — heat-shock proteins, cold — noradrenaline. One of the oldest, best-studied longevity practices.
Cellular energy, extended
Red light
Red and near-infrared light activate cytochrome c oxidase in mitochondria — energy support without effort.
Nutrition & integration
Nutrition + Q&A
Low-glycemic anti-inflammatory meals that support the protocol instead of fighting it.
Habits & community
Closing circle
A public commitment to 2–3 practices — that is how awareness becomes a habit.
Preparation
What to bring
- Comfortable sportswear for movement and a swimsuit for the sauna and plunge.
- A towel and a change of clothes — you'll want to change after the contrast rounds.
- A water bottle: fascia hydration is part of the protocol.
- A notebook or our workbook — you build your personal protocol during the day.
Day format, no overnight stay
The program runs from 07:30 to 16:30; in the evening you return home or to your hotel. That makes it easy to combine with a holiday or a working week in Bali. Accommodation is not included — we'll recommend villas and hotels 5–10 minutes away.
Safety
When you book we ask a few health questions. Pregnancy, serious cardiovascular disease, uncontrolled blood pressure and acute inflammation are contraindications for the cold plunge and sauna: those blocks can be replaced by observation, the rest of the program is available.
Price
One price — the whole spectrum
Two-day program · no overnight stay
3 490 000 IDR
≈ USD 215 for two full days · max 12 people · next dates on request
Book a spotA place is confirmed after payment in the messenger.
Included
- 2 full days: 6 lectures and 12+ practices
- Equipment: sauna, ice bath, Neurovizr, rebounders, red-light panels
- Meals: light breakfasts, late lunches, water, tea, coconuts
- Workbook and a personal 30-day protocol
- 30-day support chat with the host
- Small group — max 12 people
Not included
- Accommodation — day format, no overnight stay (we'll recommend villas and hotels nearby)
- Transfer to the villa
FAQ
Questions about the program
Do I need to be fit?
No. HIIT lasts 12 minutes and scales, fascia release and qigong are gentle, the cold plunge can be done for 1–2 minutes. The host guides every block.
Are there contraindications for the cold plunge and sauna?
Yes: pregnancy, serious cardiovascular disease, uncontrolled blood pressure, acute inflammation. We ask a few health questions when you book, and any practice can be replaced by observation.
Where does it take place and do I stay overnight?
A private villa in Canggu, Bali. Day format, no overnight stay: the program runs 07:30–16:30, evenings are free. We'll recommend villas and hotels 5–10 minutes away. More →
How many people are in a group?
Up to 12, so the host sees everyone during practices and can answer personal questions in the Q&A sessions.
Want the program as a PDF?
Message us on WhatsApp — we'll send the detailed program, the next dates and answer your questions.