This programme is designed for participants who choose not to follow the Fasting Mimicking Diet during the retreat. While the fasting mimicking diet is a short-term nutritional intervention with specific metabolic goals, the anti-inflammatory Mediterranean diet is a sustainable way of eating that can be maintained for life.
The approach is based on decades of research into healthy ageing and on the traditional eating habits of some of the world's longest-lived populations, including those of Sardinia, Okinawa and Loma Linda. Despite living in different parts of the world, these communities share surprisingly similar dietary patterns: meals built around vegetables, legumes and whole grains, healthy fats from olive oil and nuts, modest amounts of fish, very little sugar and almost no processed food.
During the retreat, we will follow these same principles while enjoying the landscapes, traditions and local products of Navarra.
One of the reasons this way of eating attracts so much scientific interest is its effect on chronic low-grade inflammation. Unlike the inflammation that appears after an injury or infection, this type of inflammation often goes unnoticed. Yet it is increasingly associated with many of the chronic conditions that have become common in modern societies, including cardiovascular disease, type 2 diabetes, obesity and cognitive decline.
Of course, food is not the only factor involved. Stress, sleep, movement and our environment also play an important role. However, what we eat every day remains one of the most powerful influences on our long-term health.
The meals served during the retreat are designed around these principles. You will enjoy abundant seasonal vegetables, legumes as the primary source of protein, whole grains, nuts, seeds and generous amounts of extra virgin olive oil. Fish will be served two or three times during the week, providing valuable omega-3 fatty acids and vitamin B12. Herbs and spices such as rosemary, oregano, parsley, garlic, ginger and turmeric will be used regularly, both for flavour and for their well-known health benefits.
We are particularly proud to use Ecoprolive extra virgin olive oil, produced here in Navarra, in the same landscape of vineyards, olive groves and rolling hills that you will explore during your walks.
Meals will be enjoyed within a balanced daily eating window, another habit commonly observed in long-lived populations and increasingly supported by scientific research. At the same time, there will be no calorie counting, no complicated rules and no sense of deprivation. Good food should be one of life's pleasures.
Many people lose weight naturally during the week — often without trying — simply as a result of removing processed foods, eating more nutrient-dense meals and allowing the body's natural hunger and satiety signals to function properly again. Others notice improvements in digestion, better sleep, fewer cravings, more stable energy levels and greater mental clarity. While every person responds differently, positive changes often occur surprisingly quickly.
Most importantly, this retreat is not about following a programme for one week and then returning to old habits. Through nutrition workshops, shared meals and informal discussions, you will learn the reasoning behind the recommendations and gain practical tools that can easily be applied at home.
Our goal is not to give you another diet to follow. It is to help you understand how everyday food choices influence health, energy, weight and longevity, and to show that eating well can be both deeply nourishing and genuinely enjoyable.
