Retreat Overview
What if you could stop fighting your body and finally understand it?
Midlife can change everything: your energy, your sleep, your metabolism, your body composition, your hormones, even the way you feel about yourself. And too often, women are left trying to piece together the answers on their own.
This is your opportunity to step away from the noise and spend four transformative days with Cynthia Thurlow, in person; one of the most trusted voices in women’s metabolic and menopause health. Cynthia brings her clinical expertise, straight-talking approach and deep understanding of the changes happening in a woman’s body during midlife into an intimate retreat designed to help you understand what is happening, what you can actually do about it, and how to feel better moving forward.
This isn’t about another diet, another quick fix, or simply managing symptoms.
It’s about getting your energy back. Feeling stronger. Sleeping better. Understanding your hormones and your gut. Rebuilding your metabolism. And leaving with a clear, practical plan for the next chapter of your life.
All of this happens at Alila Mayakoba where mornings and afternoons are devoted to learning directly from Cynthia, and the rest of the day gives you space to breathe, move, restore, connect and simply enjoy being somewhere beautiful.
Come for the answers. Stay for the experience. Leave with a different relationship with your body and a plan for your future.
Community in Midlife
Every woman in this room is somewhere on the same road — perimenopause, menopause, or rebuilding after it. Between sessions there’s time to talk, compare notes, and be understood without having to explain yourself first.
Is This You?
This retreat is built for women who:
Are in perimenopause or menopause and want real answers
Not another wellness fad — the actual physiology of what's changing, and what to do about it.
Want to rebuild metabolic health, not just “manage symptoms”
Blood sugar, energy, and body composition are trainable at every stage of midlife.
Are ready for gut-hormone science over the next fad diet
The gut is central to how estrogen, cortisol, and metabolism behave in midlife — Cynthia's specific focus.
Want structure, not another research rabbit hole
Six workshops, in order, built to compound.
Are craving women who genuinely get it
A small group, four days, no explaining yourself.
Are ready to invest in their future self
A deliberate decision to prioritize the next decade of health.
Meet Cynthia Thurlow, NP
Cynthia Thurlow is a nurse practitioner, two-time TEDx speaker, international speaker, and CEO and founder of the Everyday Wellness Project. With over 25 years of experience in health and wellness, she is a globally recognized expert in perimenopause, menopause, intermittent fasting, and women’s metabolic health.
Her second TEDx talk, “Intermittent Fasting: Transformational Technique,” has surpassed 15 million views, making it one of the most-watched talks on the subject worldwide. She is the host of the top-rated Everyday Wellness podcast and the bestselling author of Intermittent Fasting Transformation and her newest book, The Menopause Gut: Balance Your Microbiome to Reclaim Your Health in Midlife and Beyond, which presents a paradigm-shifting, gut-first framework for understanding and navigating the perimenopause and menopause transition.
Cynthia’s work sits at the intersection of clinical science and real-world application, translating emerging research on the gut-hormone axis, ovarian aging, and women’s longevity into accessible, actionable strategies. She has been featured on ABC, FOX5, KTLA, the CW, Entrepreneur, and The Megyn Kelly Show, and her mission remains unchanged: to empower women to live their most optimal lives in midlife and beyond.
What Four Days Looks Like
Six live workshops
morning and evening sessions with Cynthia on metabolic and hormone health
Daily movement
guided yoga and strength-focused sessions suited to midlife bodies
Spa & lagoon time
unstructured hours for the resort's spa, pools, and mangrove canals
Metabolic-health menus
meals built around the same protein, fiber, and blood-sugar principles taught in the workshops
Small-group connection
structured conversation time so the group becomes a real support system
Your next 90 days
a closing session that turns everything learned into a concrete plan
Six Signature Workshops
One morning session, one evening session — every full day.
Metabolic Health
How blood sugar, insulin sensitivity, and energy shift in perimenopause — and the levers that actually move them.
Gut Health
The gut-hormone axis: microbiome shifts in menopause and how to rebuild it.
Hormone Harmony
Estrogen, progesterone, and cortisol in midlife — what's happening, and how to support the shift.
Heart Health
Cardiovascular risk changes after menopause and how to protect against it.
The Power of Protein and Fiber
Preserving muscle and strength through menopause: protein targets, timing, and resistance training.
Stress & Sleep
Cortisol, sleep architecture, and recovery in midlife — plus a wind-down protocol to keep.
WHAT YOU WILL WALK AWAY WITH
- A metabolic health protocol built for your stage of menopause
- A working model of your gut-hormone connection
- A protein, movement & sleep framework you’ll actually use
- A community of women walking the same road
Are You Ready?
If something in you knows it’s time to stop looping and start rising — this is your invitation.
This work is deep.
This work is honest.
This work changes people.
Itinerary
DAY 1
| All Day | Arrivals, check-in, free time to settle into your suite |
| Evening | Welcome reception & dinner with Cynthia and the group |
DAY 2
| 8:00 AM | Sunrise yoga on the beach |
| 10:00 AM | Metabolic-health Brunch & group welcome circle |
| 11:00 AM | Workshop: Hormone Harmony |
| Noon – 4:00 PM | Spa and Pool time |
| 4:30 PM | Sound Healing |
| 6:30 PM | Dinner |
DAY 3
| 8:00 AM | Sunrise yoga on the beach |
| 10:00 AM | Metabolic-health Brunch & group welcome circle |
| 11:00 AM | Workshop: Gut health |
| Noon – 4:00 PM | Spa and Pool time |
| 4:30 PM | Workshop. Gut Health (Evening) |
| 6:30 PM | Dinner |
DAY 4
| 8:00 AM | Movement Session |
| 10:00 AM | Closing Brunch and Discussion |
| 11:30 AM | Departures |
Your Venue Destination
Alila Mayakoba
Discover a quieter side of the Riviera Maya at Alila Mayakoba, an elegant beachfront hideaway immersed in the natural beauty of Mexico’s Caribbean coast. Surrounded by mangroves, tropical greenery, and calm turquoise waters, the resort offers a thoughtful blend of understated luxury and authentic Yucatán spirit. From restorative wellness rituals and exceptional culinary experiences to encounters with local culture and nature, every stay is an invitation to experience Mayakoba at a slower, more meaningful pace.
Retreat Inclusions & Booking Details
Reserve your place with a $750 non-refundable deposit. The remaining balance is due 30 days before the retreat. Spaces are exclusive and limited to ensure a personalized, transformative experience. Secure your spot today and join us for this life-changing retreat. Airfare is not included.
First ten ladies who register get a complimentary SWAG Bag, filled with Cynthia's favorite things.
- Single Occupancy
-
$
3,650
--
-
- Luxury Accommodations
- Six delicious Meals at Alila Mayakoba
- Guided workshops
- Arrival evening experience
- Breathwork journey
- All core exercises and rituals
- Facilitated group and partner work
- Integration tools
- Retreat materials
- Double Occupancy (Per Person)
-
$
2,950
--
-
- Luxury Accommodations
- Six delicious Meals at Alila Mayakoba
- Guided workshops
- Arrival evening experience
- Breathwork journey
- All core exercises and rituals
- Facilitated group and partner work
- Integration tools
- Retreat materials