Good Stress Boot Camp with Jeff Krasno
Topanga, CA // September 23-29, 2024
Discover what it feels like to live an entire week according to the latest, science-backed best practices for optimal health.
Experience the transformative power of Jeff’s Good Stress protocols in this meticulously crafted retreat. Over seven days, you will reboot your physical and mental health through a structured regimen of intermittent fasting, nutritionally rich and balanced meals, diverse physical activities, mental conditioning, hot & cold therapy, nature immersion, and time spent in community. The goal: A clear head, a full heart, and a balanced body.
If you ever wondered what it would feel like to break free from your current habits and live a truly health-focused life — this is your opportunity.
JOIN THE RETREATNutrition: Embrace a “16-8” fasting regimen, eating within the hours of 10:30 AM to 6:30 PM, complemented by a diet rich in whole, organic foods, including sprouts and fermented items. Experience a low-carb, high-protein, fiber-forward approach that nourishes, energizes, and satisfies.
Exercise: Each day includes resistance training, nature hikes (plenty of Zone 2 exercise!), and daily yoga sessions designed to enhance mobility, endurance, strength and overall metabolic health.
Cold & Heat Therapy: Experience the incredible benefits of thermal stress with our daily sauna and cold plunge protocol, designed to invigorate your body and strengthen your resilience.
Light Therapy: Begin your day basking in the morning sunlight (which is abundant here in Southern California), to support your internal circadian rhythm and set a positive tone for the day ahead. Later, wind down by the fire with lights out at 10pm — no exceptions!
Digital Detox: Reduce digital distractions with very limited phone and Internet use, allowing you to connect more deeply with your surroundings, inner self, and community.
Meditation & Breathwork: Participate in sessions focused on mental tranquility, resilience, and clarity.
Rewilding: Immerse yourself in nature, engaging in activities that reconnect you to the earth and restore your natural rhythms. Explore the local flora and fauna to deepen your connection with the environment. Take off your shoes!Â
Community: Enjoy nourishing meals and transformative activities alongside like-minded individuals also on a journey of self-improvement.
Testing: Measure your progress with state-of-the-art body composition analysis using bio-impedance technology at the start and end of the retreats:
Meet Your Teacher
Jeff Krasno
Jeff is CEO and Co-Founder at Commune. Every week he hosts long-form interviews on the Commune Podcast with teachers, spiritual leaders, scientists, doctors, and storytellers on topics such as food, health, philosophy, personal growth, and social well-being. Jeff’s latest course is Good Stress, which outlines 10 key protocols to activate your body’s built-in ability to live a long, healthy life.
“After more than five years of research, self-experimentation, and speaking with hundreds of experts on the Commune Podcast, I have a clear understanding of how we can turn our health around. These protocols were instrumental in my health journey: I lost 60 pounds and went from a pre-diabetic, tired, brain-fogged mess to metabolically, mentally, and physically the fittest I have ever been.”
Retreat Schedule & Details
Check In: Arrive between 1:00 pm - 3:00 pm on Monday, September 23.
Monday, September 23
3:00 pm - Intake Biometrics
4:00 pm - Opening Circle & Lecture with Jeff
5:30 pm - Dinner
6:30 pm - Evening Fast Begins + Evening Walk
7:30 pm - Fireside Chat with Jeff
10:00 pm - Bedtime
Tuesday, September 24
7:00 am - Coffee/Tea/Cold Plunge/Sauna
8:30 am - Morning Mindfulness & Movement with Guest Teachers
10:30 am - Breakfast
11:30 am - Lecture & Core Learning: The Microbiome
1:30 pm - Lunch
2:30 pm - Personal Time /Â Journaling
3:00 pm - Fitness Session with Guest Teachers
5:30 pm - Dinner
6:30 pm - Evening Fast Begins
7:00 pm - Fireside Chat and Storytelling with Jeff
10:00 pm - Bedtime
Wednesday, September 25
7:00 am - Coffee/Tea/Cold Plunge/Sauna
8:30 am - Morning Mindfulness & Movement with Guest Teachers
10:30 am - Breakfast
11:30 am - Lecture & Core Learning: Hot and cold therapy
1:30 pm - Lunch
2:30 pm - Personal Time /Â Journaling
3:00 pm -Â Fitness Session with Guest Teachers
5:30 pm - Dinner
6:30 pm - Evening Fast begins
7:00 pm - Fireside Chat and Storytelling with Jeff
10:00 pm - Bedtime
Thursday, September 26
7:00 am - Coffee/Tea/Cold Plunge/Sauna
8:30 am - Morning Mindfulness & Movement with Guest Teachers
10:30 am - Breakfast
11:30 am - Lecture & Core Learning: Fasting and Weight Management
1:30 pm - Lunch
2:30 pm - Personal Time /Â Journaling
3:00 pm -Â Fitness Session with Guest Teachers
5:30 pm - Dinner
6:30 pm - Evening Fast begins
7:00 pm - Fireside chat and Storytelling with Jeff
10:00 pm - Bedtime
Friday, September 27
7:00 am - Coffee/Tea/Cold Plunge/Sauna
8:30 am - Morning Mindfulness & Movement with Guest Teachers
10:30 am - Breakfast
11:30 am - Lecture & Core Learning: Exercise (Zone 2 & 5, Resistance, N.E.A.T)
1:30 pm - Lunch
2:30 pm - Personal Time /Â Journaling
3:00 pm -Â Fitness Session with Guest Teachers
5:30 pm - Dinner
6:30 pm - Evening Fast begins
7:00 pm - Fireside chat and Storytelling with Jeff
10:00 pm - Bedtime
Saturday, September 28
7:00 am - Coffee/Tea/Cold Plunge/Sauna
8:30 am - Morning Mindfulness & Movement with Guest Teachers
10:30 am - Breakfast
11:30 am - Lecture & Core Learning: Light Therapy
1:30 pm - Lunch
2:30 pm - Personal Time /Â Journaling
3:00 pm -Â Fitness Session with Guest Teachers
5:30 pm - Dinner
6:30 pm - Evening Fast begins
7:00 pm - Fireside chat and Storytelling with Jeff
10:00 pm - Bedtime
Sunday, September 29
7:00 am - Coffee/Tea/Cold Plunge/Sauna
8:30 am - Morning Mindfulness & Movement with Guest Teachers
10:30 am - Breakfast
11:30 am - Closing Session
12:30 pm - Outtake Biometrics
1:00-1:30 pm - FareWELL Circle + Snack for the Road
Check Out: Depart after the FareWELL circle on Sunday, September 29. Topanga is full of epic hikes and cool little local shops, plus the beach is just 20 minutes away! Ask us for recommendations.
Commune Topanga is located off Old Topanga Canyon Road. Directions will be provided with your ticket purchase.
Questions? Email us at [email protected].
Guest Teachers
Schuyler Grant
Vinyasa Yoga + Breathwork
Schuyler Grant has been practicing and studying yoga for more than 20 years. Her signature style integrates the breath-based flow of Ashtanga with the precision of Iyengar. She is a co-founder of Wanderlust and the founder of Kula Yoga Project, and is dedicated to bringing her students deep and transformative mind-body experiences.
Dr. Mary Pardee
Functional Medicine
Dr. Mary Pardee is a functional medicine practitioner and Naturopathic Medical Doctor specializing in integrative gastroenterology, gut-brain health, hormones, and thyroid optimization. Her practice, modrn, offers the best of conventional medicine, naturopathic medicine, and functional medicine with a focus on preventative healthcare.
Seamus Mullen
Nutrition, Longevity, Fitness
Seamus Mullen is an award-winning chef, restaurateur, and cookbook author. More recently, Seamus has become a leading authority in on food and health, writing on topics such as longevity, diet and immunity, eating for performance, and the ketogenic diet for The New York Times, Men’s Journal, goop and others.
Kia Miller
Kundalini Yoga
Kia Miller is an internationally celebrated yoga teacher. She is the founder of Radiant Body Yoga, a holistic approach that honors the healing and transformational potential within yoga. She is known for sharing her wonderful passion for life and well-being in her teaching. Kia views the science and spirituality of yoga as a pathway to experiencing peak performance and great awareness. Her mission is to inspire and awaken as many people as possible to their own power and creative potential.Â
Kia leads workshops, retreats, and teacher trainings throughout the world and online.
Kimberly Snyder
Nutrition, Yoga, Meditation
Kimberly Snyder, C.N. is a nutritionist and multi-time New York Times and #1 Amazon best-selling author of more than six books, including most recently You Are More Than You Think You Are: Practical Enlightenment for Everyday Life and Radical Beauty, which she co-authored with Deepak Chopra.
Kimberly was named by Vogue as one of the top “results-oriented nutritionists,” and she is the go-to nutritionist for many of the entertainment industry’s top celebrities, including Drew Barrymore, Kerry Washington, Channing Tatum, and Reese Witherspoon.
BONUS: Good Stress Online Course ($99 Value)
All retreat participants get immediate access to Good Stress with Jeff Krasno, a full-length, online course that teaches you deliberate, acute stress protocols that realign you with your biology. Jeff walks you through 10 key practices, from fasting and exercise to hot, cold, and light therapy, and even protocols for social fitness and positively stressful conversations. He covers what to do, how much to do, and why they work in your body.
LEARN MORE ABOUT THE COURSEOur Playground
At the end of the end of the end of a road, perched atop a remote valley of the Santa Monica mountains, sits Topanga Commune: 10 acres of meandering paths, oak trees, palms and gardens abutting state land. You won’t believe you are less than an hour from the heart of LA.
The property has a main house, a guest house, four tea house private rooms, three sweet A-Frame cabins, and plenty of space for camping. Sleep on organic mattresses and linens and enjoy the bounty of LA’s best local farmers for every home-cooked meal.
The property also has a sauna, hot tub, plunge pool, basketball, badminton, and a plethora of hammocks.
Songwriter Neil Young lived on this property for many years and was deeply inspired by this magical spot. If there is anywhere in the world to find “a heart of gold,” it may be here.
“I want to live, I want to give. I've been a miner for a heart of gold. It's these expressions I never give that keep me searching for a heart of gold.” ~ Neil Young
La Casa
Ladies Lounge
La Casita
Tea House Singles
A-Frame Cabins
The Lost Cabin
The Grounds
Join Us!
This retreat is perfect for anyone looking to create an “upward spiral” in their health — whether your primary goal is to lose weight, regain energy and focus, reset your mental health, or simply build the habits for many disease-free decades ahead.Â
Embrace the challenge join us for a week of purposeful health optimization! Our goal is for you to leave feeling revitalized, balanced, and ready to tackle life with renewed vigor.
