Retreat Agenda
(*subject to change)
*All retreat activities will be in the BARN unless otherwise noted; All meals will be served in Farmhouse
DAY 1 - Friday, January 17, 2020
5:00-5:30 pm: Arrivals, Welcome and Introductions.
5:30-6:30 pm: Core Principles of AgeWise Health and Integrative Medicine: didactic.
Learn about best life style and Integrative Medicine approaches through science and tradition with examples from most up to date effective integrative practices as well as Blue Zones areas in the world where people routinely live to 100 years old while staying healthy and active. Dr. Kogan will discuss AgeWise Health Paradigm that incorporates the wisdom of Blue Zones with modern scientific understanding of aging and longevity.
6:30-7:30 pm: AgeWise Dinner
7:30 pm: Fasting Begins (non/low caloric liquids are permitted). Fasting is optional
7:30-8:30 pm: Anti-inflammatory Diet, Fasting and Fasting Mimicking Diet (FMD): didactic
In the last decade the theories of fasting and FMD being critical for longevity and optimal health have taken a central place in many conversations within ingratiate and allopathic medical worlds. In this lecture we will learn both the science and practice of adding intermittent fasting or FMD into one's life styles.
8:30-9:15 pm: Candlelight gentle yoga for stress relieve and relaxation (Optional)
DAY 2 - Saturday, January 18, 2020
9:00-9:30 am: Mind Body Medicine: Preventing Issues in your Tissues (Farmhouse): didactic and practical (throughout the retreat)
Introduction into basic approaches to mindfulness, meditation, and understanding of importance of creating strong foundation of personal resiliency against life stressors. We will learn sample practices including small groups activities to design individual year-long mind body practices. Basic techniques to be covered: 4-7-8 breath, five elements Sufi balancing breath, concentration meditation (concentrating on an object), body scan, three minutes breathing space, metta, acceptance of emotion and observer meditation.
9:30-9:45 am: AM Break
9:45-10:45 am: Yoga-Pilates Fusion: practice
Yoga is one of the oldest and most effective movement and mind-body practices and has become widely accepted with the general public and the healthcare system. Yoga slows down the aging by improving balance, flexibility, strength, breathing and body-mind awareness.
Pilates, an exercise system developed by J. Pilates, uses principles of centering, concentration, control, precision, breath and flow, and enhances yoga practice to build strong core.
10:45-11:00 am: AM Break
11:00-12:00 pm: AgeWise Nutrition: didactic
Participants will learn about key nutritional aspects that help us to keep vibrant energy and avoid diseases. Rather than discuss "diets", we will concentrate on nutritional life style based on an anti-inflammatory approach largely centered around a modified Mediterranean diet that has been extensively studies over last several decades. We will also discuss many controversies such as what fats are good, is alcohol good or bad, as well as discuss in detail sources of food and why they are critically important. We will compare AgeWise diet approach to other most common diets such as plant based/vegan, kept and paleo.
12:00 pm: Fasting Ends (16.5 hours of fasting)
12:00 - 1:00 pm: AgeWise Lunch.
1:00-2:15 pm: Core Supplements and Herbs for Healthy Living and Longevity: didactic
Recently supplements and herbs have been promoted as hold grail of anti-aging. In this session, we will look at what supplements and herbs are bogus and which ones are valuable. While no supplements have been proven to reverse aging, some can definitely slow it down (e.g. role of adaptogenic herbs on adrenal function and how this can be used to help body with aging process). In addition, those participants who are interested in setting up access to online dispensary, will get specially discounted high quality products.
2:15 - 2:30 pm: PM Break
2:30-5:00 pm: Cold Exposure - On Becoming the Iceman: didactic and practical.
Cold exposure is well known to have a myriad of positive health benefits. Presenters also believe that is it one of the key longevity practices based on optimizing metabolism by increasing metabolically active brown fat content while decreasing non-active visceral fat. Be ready to take an amazing plunge in the ice bath! (bring a towel, slippers and swimwear)
5:00-6:00 pm: Aerobic Dance/Zumba: practice
Recent research showed that dance, among many physical benefits, can provide significant improvements in several aspects of brain function involving cognition and sensorimotor performance, In this easy to follow session, that feels more like a party, participants will experience Zumba, a Latin based dance exercise system. In the past years, it was ranked the number 1 workout for combating anxiety and stress due to its combination of energetic atmosphere, upbeat music and strong community feeling.
6:00 - 7:00 pm: AgeWise Dinner.
7:00-8:00 pm: Understanding Sleep: didactic
Learn about importance of sleep and how to improve your sleep. This session will include core review of sleep hygiene techniques as well as nutritional, herbs, supplement, and cannabis approaches for better sleep. This session is based on AgeWise Sleep – 8 weeks class designed and taught by Dr Kogan.
8:00 - 8:30 pm: Journaling and Creating AgeWise 2020 Health Plan: Part 1
By this time, participants will have generated lots of thoughts and ideas and also will come to realize where their largest challenges are to optimizing ones health. In this practical workshop, using the guided meditation process, participants will try to find inner solutions to removing blocks in their health optimization and create personal AgeWise Health Plan and Pledge to improve at least one health care challenge/medical condition.
DAY 3 - Sunday, January 19, 2020 (All activities will be in the Farmhouse)
8:30 - 9:00 am: AM Meditation
9:00-9:45 am: AgeWise Breakfast
9:45-11:00 am: To CannaBe or Not To CannaBe: didactic.
Cannabinoid-based health products are everywhere: CBD foods, beverages, supplements and cosmetics. Learn about the basics of the most ancient healing approach as it applies to modern science of medical cannabis and endocannabinoid system.
11:00 – 11:15 pm: Qi Gong/Guided Stretching
11:15 - 11:45 pm: Journaling and Creating AgeWise 2020 Health Plan: Part 2
Continued from Part 1: participants will continue to create personal plan and also will have time to share and reflect with others in small groups. Formation of optional buddy system for the year.
11:45 - 12:00 pm: Evaluations and Closing Ceremony.
5:00-5:30 pm: Arrivals, Welcome and Introductions.
5:30-6:30 pm: Core Principles of AgeWise Health and Integrative Medicine: didactic.
Learn about best life style and Integrative Medicine approaches through science and tradition with examples from most up to date effective integrative practices as well as Blue Zones areas in the world where people routinely live to 100 years old while staying healthy and active. Dr. Kogan will discuss AgeWise Health Paradigm that incorporates the wisdom of Blue Zones with modern scientific understanding of aging and longevity.
6:30-7:30 pm: AgeWise Dinner
7:30 pm: Fasting Begins (non/low caloric liquids are permitted). Fasting is optional
7:30-8:30 pm: Anti-inflammatory Diet, Fasting and Fasting Mimicking Diet (FMD): didactic
In the last decade the theories of fasting and FMD being critical for longevity and optimal health have taken a central place in many conversations within ingratiate and allopathic medical worlds. In this lecture we will learn both the science and practice of adding intermittent fasting or FMD into one's life styles.
8:30-9:15 pm: Candlelight gentle yoga for stress relieve and relaxation (Optional)
DAY 2 - Saturday, January 18, 2020
9:00-9:30 am: Mind Body Medicine: Preventing Issues in your Tissues (Farmhouse): didactic and practical (throughout the retreat)
Introduction into basic approaches to mindfulness, meditation, and understanding of importance of creating strong foundation of personal resiliency against life stressors. We will learn sample practices including small groups activities to design individual year-long mind body practices. Basic techniques to be covered: 4-7-8 breath, five elements Sufi balancing breath, concentration meditation (concentrating on an object), body scan, three minutes breathing space, metta, acceptance of emotion and observer meditation.
9:30-9:45 am: AM Break
9:45-10:45 am: Yoga-Pilates Fusion: practice
Yoga is one of the oldest and most effective movement and mind-body practices and has become widely accepted with the general public and the healthcare system. Yoga slows down the aging by improving balance, flexibility, strength, breathing and body-mind awareness.
Pilates, an exercise system developed by J. Pilates, uses principles of centering, concentration, control, precision, breath and flow, and enhances yoga practice to build strong core.
10:45-11:00 am: AM Break
11:00-12:00 pm: AgeWise Nutrition: didactic
Participants will learn about key nutritional aspects that help us to keep vibrant energy and avoid diseases. Rather than discuss "diets", we will concentrate on nutritional life style based on an anti-inflammatory approach largely centered around a modified Mediterranean diet that has been extensively studies over last several decades. We will also discuss many controversies such as what fats are good, is alcohol good or bad, as well as discuss in detail sources of food and why they are critically important. We will compare AgeWise diet approach to other most common diets such as plant based/vegan, kept and paleo.
12:00 pm: Fasting Ends (16.5 hours of fasting)
12:00 - 1:00 pm: AgeWise Lunch.
1:00-2:15 pm: Core Supplements and Herbs for Healthy Living and Longevity: didactic
Recently supplements and herbs have been promoted as hold grail of anti-aging. In this session, we will look at what supplements and herbs are bogus and which ones are valuable. While no supplements have been proven to reverse aging, some can definitely slow it down (e.g. role of adaptogenic herbs on adrenal function and how this can be used to help body with aging process). In addition, those participants who are interested in setting up access to online dispensary, will get specially discounted high quality products.
2:15 - 2:30 pm: PM Break
2:30-5:00 pm: Cold Exposure - On Becoming the Iceman: didactic and practical.
Cold exposure is well known to have a myriad of positive health benefits. Presenters also believe that is it one of the key longevity practices based on optimizing metabolism by increasing metabolically active brown fat content while decreasing non-active visceral fat. Be ready to take an amazing plunge in the ice bath! (bring a towel, slippers and swimwear)
5:00-6:00 pm: Aerobic Dance/Zumba: practice
Recent research showed that dance, among many physical benefits, can provide significant improvements in several aspects of brain function involving cognition and sensorimotor performance, In this easy to follow session, that feels more like a party, participants will experience Zumba, a Latin based dance exercise system. In the past years, it was ranked the number 1 workout for combating anxiety and stress due to its combination of energetic atmosphere, upbeat music and strong community feeling.
6:00 - 7:00 pm: AgeWise Dinner.
7:00-8:00 pm: Understanding Sleep: didactic
Learn about importance of sleep and how to improve your sleep. This session will include core review of sleep hygiene techniques as well as nutritional, herbs, supplement, and cannabis approaches for better sleep. This session is based on AgeWise Sleep – 8 weeks class designed and taught by Dr Kogan.
8:00 - 8:30 pm: Journaling and Creating AgeWise 2020 Health Plan: Part 1
By this time, participants will have generated lots of thoughts and ideas and also will come to realize where their largest challenges are to optimizing ones health. In this practical workshop, using the guided meditation process, participants will try to find inner solutions to removing blocks in their health optimization and create personal AgeWise Health Plan and Pledge to improve at least one health care challenge/medical condition.
DAY 3 - Sunday, January 19, 2020 (All activities will be in the Farmhouse)
8:30 - 9:00 am: AM Meditation
9:00-9:45 am: AgeWise Breakfast
9:45-11:00 am: To CannaBe or Not To CannaBe: didactic.
Cannabinoid-based health products are everywhere: CBD foods, beverages, supplements and cosmetics. Learn about the basics of the most ancient healing approach as it applies to modern science of medical cannabis and endocannabinoid system.
11:00 – 11:15 pm: Qi Gong/Guided Stretching
11:15 - 11:45 pm: Journaling and Creating AgeWise 2020 Health Plan: Part 2
Continued from Part 1: participants will continue to create personal plan and also will have time to share and reflect with others in small groups. Formation of optional buddy system for the year.
11:45 - 12:00 pm: Evaluations and Closing Ceremony.
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