Pillar 1
Move
HIIT sits at the core because it delivers the maximum result in the minimum time — efficiency, the afterburn effect, cardiovascular endurance, and metabolic flexibility.
Home / Program
The Full-Day Biohacking Flow: 08:00–16:00 near Ubud
Bali Longevity Lab is one day, intentionally built to take your body through a complete cycle — move, nourish, contrast, restore. Everything happens on one property near Ubud, Bali, 08:00–16:00, no overnight stay.
Four pillars
One day, four pillars, one protocol
Every activity is a lever in the same system — chosen to support the pillars around it, not a separate class.
Move & DetoxWake the body up
- Body activation (HADU + fascia release)Releases tension, restores mobility and blood flow
- Rebounder + lymphatic tappingMoves lymph fluid the body can't move on its own
- HIIT + stretchingMaximum result in minimum time — efficiency, afterburn, cardiovascular endurance
Restore & NourishCalm the system down
- Lecture: sauna & cold-plunge benefitsThe mechanisms behind heat and cold, plus coffee
- Light & sound sessionA guided 10–15 minute device session, eyes closed
- Premium sauna + jacuzzi + cold plungeTwo rounds, electrolyte drinks between them
- Whole-food breakfast & lunchAnti-inflammatory meals timed to your exertion and recovery
Schedule
The full-day flow
- 08:00 – 09:00 · Body ActivationHADU and fascia release
- 09:15 – 10:00 · Healthy BreakfastGeorgian salad + 2 boiled eggs
- 10:15 – 11:15 · LectureSauna & cold plunge benefits · coffee
- 11:30 – 12:00 · Rebounder + Lymphatic Work
- 12:20 – 13:00 · HIIT + Stretching
- 13:10 – 13:40 · LunchCauliflower casserole + pumpkin soup
- 13:50 – 14:30 · Light & Sound Session10–15 min device session
- 14:40 – 15:20 · Premium Sauna + Jacuzzi + Cold Plunge2 rounds · electrolyte drinks
- 15:30 – 16:00 · Closing Circle + Q&A
Four pillars, in detail
What each pillar trains — and why
Pillar 2
Detox
Rebounding and manual lymphatic tapping work directly on the lymphatic system — the body's own cleaning system, which depends entirely on movement to keep flowing.
Pillar 3
Restore
Light & sound therapy, sauna, jacuzzi and cold plunge switch off fight-or-flight and open the gate to real recovery.
Pillar 4
Nourish
Every meal is built as fuel for what the body is doing that day — whole, anti-inflammatory ingredients, not just filler.
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.
Day format, no overnight stay
The whole day happens on one property outside Ubud — infinity pool, jungle courtyard, sauna and jacuzzi decks — so nothing is rushed between locations. It runs 08:00–16:00; there is no overnight stay.
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 day is available.
Price
One price — all inclusive
All inclusive
One day · 08:00–16:00
$99
full day, all inclusive · small group
All inclusive — nothing to pay on site. A place is confirmed after your request is answered.
Included
- All sessions: HADU, fascia release, rebounder, HIIT, stretching
- Lecture on contrast therapy + coffee
- Whole-food breakfast and lunch
- Light & sound device session (10–15 min)
- Premium sauna, jacuzzi and cold plunge, 2 rounds + electrolytes
- Closing circle and Q&A with the facilitator
FAQ
Questions about the day
Do I need to be fit?
No. HIIT scales to your level, fascia release and stretching are gentle, and the cold plunge can be done for 30–60 seconds. The facilitator 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 block can be replaced by observation.
Where does it take place and do I stay overnight?
A private villa outside Ubud, Bali. It's a single day, 08:00–16:00 — no overnight stay. More →
How many people are in a group?
A small group, so the facilitator sees everyone during practices and can answer personal questions during the closing circle.
Want the program as a PDF?
Leave your details — we'll send the detailed program, the next available date and answer your questions.