A plan
A 7-day plan built around the one or two habits that fit your life.
Events • Workshops • Healthy Socials • Retreats
Better sleep, steadier energy, real friends, all in Bali.
Events and a weekly rhythm that turn better sleep, energy, and food into habits you actually keep, together in Bali.
The throughline
Five simple things, done together.
- 01
Connection
Meet people who make living well feel easier.
- 02
Food
Make food choices that support steady energy, not restriction.
- 03
Movement
Build movement into your day without making it another chore.
- 04
Sleep
Wind-downs that actually work, so you wake up clear instead of wired.
- 05
Energy
Build your day around what gives energy back, not what drains it.
Named after Ikaria, the Greek island where people live longest on good food, daily movement, rest, and each other. We’re building that, in Bali.
The evidence
Small habits, with serious science behind them.
- Connection
As powerful as quitting smoking
Strong social ties are one of the best-known predictors of a long, healthy life. A review of 148 studies covering more than 300,000 people found that people with strong relationships had a 50% higher likelihood of survival, an effect comparable to quitting smoking. Doing it together is the whole point.
Holt-Lunstad et al., PLoS Medicine, 2010
- Movement
All of it counts
There is no single right routine, and every kind of movement brings its own benefits. Walking roughly 7,000 steps a day is linked to a much lower risk of early death. Just 30 to 60 minutes of strength work a week is tied to around 15% lower mortality. Cardio builds your heart, lifting protects your muscles and bones, and easy daily movement adds up, with the biggest gains coming when you mix them. The best kind is the kind you will actually keep doing.
JAMA Network Open, 2021; British Journal of Sports Medicine, 2022
- Sleep
QQRT
Good sleep is not just about hours. Sleep scientist Matthew Walker breaks it into four parts, QQRT: Quantity (7 to 9 hours), Quality (deep, unbroken rest), Regularity (a steady bed and wake time), and Timing (sleeping in tune with your body clock). Regularity alone is linked to a much lower risk of early death. Get these four roughly right and the rest tends to follow.
Matthew Walker, sleep scientist; Windred et al., Sleep, 2023
- Food
Real food, not rules
Ikarya is named after Ikaria, a Blue Zone where people live longest partly on simple, plant-forward food. Across studies of more than a million people, eating this way closely is linked to around 23% lower mortality. No restriction, just real food.
Mediterranean diet meta-analyses
General research on healthy habits, shared for context, not medical advice. Ikarya helps you put a little of it into practice each week, together.
Next event
The healthy social
Good people, good food, no hangover. The club without the workshop.
An easy couple of hours with the people who make healthy habits stick: real food, real conversation, and nobody trying to sell you a cleanse. Date and venue are being locked in now.
Date and venue coming soon. Club members hear first.
See all events, including past onesPer person
Free
- DateTo be announced
- TimeTo be announced
- LocationUbud, Bali
- Group sizeSmall group, on purpose
POST EVENT FOLLOW UP
What you leave with.
A buddy
One person to check in with, so it sticks.
A community
The Ikarya club, where it keeps going after the week ends.
Good to know
Questions, answered.
Do I need to be fit or healthy already?
Not at all. Everything is beginner friendly and self paced. Come exactly as you are. The point is small, doable habits, not a bootcamp.
I'm only in Bali for a short while. Is it worth it?
Yes. Each event stands on its own, and you leave with a simple 7-day plan you can take anywhere. There is no long-term commitment.
What actually happens in the two hours?
A one-hour hands-on workshop with a little of the why, then concrete habits you try on the spot and take home, followed by a one-hour healthy social to meet the people around you. No lecture, no judgment.
How much does it cost?
Nothing at all, this event is free. You get the full workshop and healthy social, a personalized 7-day plan, a check-in buddy, and access to the Ikarya club community afterwards.
Where is it, and what language is it in?
Events are held in Ubud and run in English. The exact venue is emailed to you once you register.
What if I can't make it?
Plans change. Just let us know so your spot can go to someone else, and see our cancellation policy for the details.
Join the club.
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