The Fasting-Mimicking Diet (FMD) is a scientifically validated nutritional protocol developed by Dr. Valter Longo at the USC Longevity Institute. By keeping calories low (800-1100 per day) and protein very low(under 30g), the body enters a fasting-like metabolic state that activates autophagy - the cellular recycling process that clears damaged proteins and metabolic debris. Research published in peer-reviewed journals including Cell Metabolism andScience Translational Medicine has shown benefits including reduced inflammation, improved insulin sensitivity, and measurable decreases in biological age markers.

Yes, it is likely. This is evidence that the protocol is working. We maximize satiety through fiber, healthy fats, and volume, but 800-900 calories is significantly below your normal intake. The discomfort is temporary and purposeful. Most guests report that by Sunday morning, they feel a quality of energy and clarity that makes the challenge worthwhile. The hunger is part of the work.

Morning: Green smoothie with spinach, cucumber, avocado, coconut butter, ginger, and spirulina. Herbal detox tea. 

Midday: Large salad (6-8 cups) with mixed greens, vegetables, whole avocado, Portuguese olive oil, and seeds. Optional roasted vegetables. 

Evening: Miso vegetable broth with shirataki noodles, mushrooms, and bok choy. Roasted kabocha and seasonal vegetables. Small sweet potato. 

Saturday Evening: Multi-course plant-based tasting at Terra Mae featuring items from their menu composed specifically for the retreat. 

Throughout the day: Detox tea blend, lemon water, unlimited herbal tea. 

The protocol is already vegan, gluten-free, and free of common allergens including dairy and soy. If you have additional restrictions (nut allergies, nightshade sensitivity, etc.), please note them during enrollment so our chef can accommodate. The macronutrient framework must bemaintainedfor the protocol to work, but specific ingredients can be adjusted.

No. Caffeine and alcohol are eliminated during the three-day protocol. We recommend reducing caffeine gradually in the two weeks before your retreat to minimize withdrawal symptoms. We also recommend no alcohol for 7-10 days prior to the retreat. Herbal teas are unlimited throughout the retreat.

You'll receive a detailed 7-day refeeding protocol that gradually reintroduces calories and protein to protect the cellular regeneration you've initiated. Your take-home kit includes a dry brush,guasha tool, and 7-day supply of detox tea.

The Deep Renewal protocol is notappropriate forindividuals who are pregnant or breastfeeding, have active cancer without oncologist approval, have severe cardiovascular disease, uncontrolled hypertension, Type 1 diabetes, active eating disorders, severe kidney or liver disease, recent surgery (within 6 weeks), or BMI under 18.5. Please see our complete contraindications list and consult your physician before booking.

Yes. All guests must complete a health screening questionnaire before the retreat and consult with their physician aboutparticipatingin a low-calorie dietary protocol. If you have any medical conditions or take prescription medications, written physician approval isrequired.

When done properly withappropriate medicalscreening, fasting-mimicking protocols have been extensively studied and shown to be safe for healthy adults. The protocol developed at the USC Longevity Institute has been tested in clinical trials with thousands of participants. However, this is a metabolic intervention that creates genuine physiological changes. This is why medical screening and physician consultation arerequired.

Common experiences include hunger (especially Day 2), mild fatigue,possible headache(often related to caffeine withdrawal), emotional sensitivity, vivid dreams, and shifts in body temperature. These are normal signs of metabolic switching - your body transitioning from glucose-burning to fat-burning mode. Most symptoms resolve by Day 3. If you experience severe symptoms, our team will work with you to adjust the protocol ordiscontinueif necessary.

We recommend gentle movement only during the three-day protocol. The retreat includes morning movement classes, optional barre and Pilates, walking, and thermal experiences. High-intensity exercise, heavy strength training, and endurance activities should be avoided during the fasting-mimicking period. You can resume normal exercise during the refeeding phase.

Three nights accommodation, all meals (breakfast, lunch, dinner) prepared specifically for the protocol, unlimited access to thermal springs, Fire & Ice breathwork sauna experiences, movement classes, workshops with Dr. Elizabeth Wade and Dr. Jordan Hamilton, sound healing, fireside ceremony,guasha and dry brushing instruction, and take-home kit (valued at $200+).

Yes. Companions can stay at CASCADA and enjoy regular dining at Terra Mae and Forbidden Fruit, full Thermal Springs access, and spa services. However, the workshops and protocol-specific programming are for retreat participants only.

Full refund if cancelled more than 30 days beforeretreatstart date. 50% refund if cancelled 15-30 daysbefore. No refund for cancellations within14 daysof retreat. We recommend travel insurance. Medical emergencies are evaluated on a case-by-case basis.

Retreats are offered periodically. Join our mailing list to be notified when new dates are announced.

Key published studies on fasting-mimicking protocols from the USC Longevity Institute include: 

• Brandhorst S, Choi IY, Wei M, et al. "A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan." Cell Metabolism. 2015. 
• Wei M, Brandhorst S, Shelehchi M, et al. "Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease." Science Translational Medicine. 2017. 
• Choi IY, Piccio L, Childress P, et al. "A Diet Mimicking Fasting Promotes Regeneration and Reduces Autoimmunity and Multiple Sclerosis Symptoms." Cell Reports. 2016. 

These and other studies are available through PubMed and the USC Longevity Institute website. 

Autophagy (literally "self-eating") is a cellular process in which the body breaks down and recycles damaged proteins, dysfunctional organelles, and metabolic debris.It'syour body's quality control and housekeeping system. Autophagy naturally declines with age and is suppressed when we eat, particularly when we consume protein. The fasting-mimicking protocol keeps autophagy running continuously for three days, allowing deep cellular cleanup and regeneration. This process is associated with reduced inflammation, improved cellular function, and enhanced longevity in research studies.

The protocol supports detoxification through multiple mechanisms: (1) The botanical teas (dandelion, milk thistle, burdock) support Phase I liver enzymes that transform fat-soluble toxins; (2) Cruciferous vegetables provide compounds that enhance Phase II conjugation pathways; (3) High fiber intake and activated charcoal support Phase III elimination through the gut; (4) Finnish sauna mobilizes fat-stored toxins and drives elimination through sweat; (5) Cold plunge stimulates lymphatic circulation; (6) The fasting-mimicking state triggers autophagy which clears cellular-level toxins and damaged components. Everything works together.