A 3-Day Malibu Immersion · Women 40+
Strength,
Sleep &
Sensuality
A weekend to feel strong in your body, rest the way your nervous system has been longing for, and remember what it is to be fully, embodied and alive.
Scroll to explore the weekend
A note from Lisa
Something shifts in your forties. You've earned a kind of knowing — about what matters, what doesn't, what your body has weathered and what it's still capable of. And yet many of us arrive here feeling strangely disconnected. Tired but wired. Strong in so many ways and somehow adrift from the deepest aliveness inside us.
This retreat exists for that woman.
Over two nights in a secluded Malibu residence — with the Pacific close enough to feel — we'll move through the three pillars I've built my entire practice around: building real physical strength, restoring sleep as a sacred biological act, and coming home to sensual, somatic intelligence.
We'll cook together, train together, move in ways that might surprise you, and sleep the way your brain has been quietly yearning for. You'll leave with science you can trust and practices you'll actually use — and something harder to name: the felt sense of yourself, more grounded, more connected, more alive.
Midlife is not a decline. It is an arrival. One worth honoring, tending, and celebrating. And I look forward to holding that space with you.
— Lisa Marlene Thompson, FNTP
The framework
Three pillars. One coherent practice.
Muscle is your midlife superpower — metabolically, hormonally, structurally. We'll train in ways that actually work for the female body in perimenopause and beyond, and you'll understand exactly why. Resistance training is not optional at this stage. It is the foundation.
Science: Dr. Stacy Sims
Sleep is not passive. It is the most powerful regenerative act you have access to — and midlife changes its architecture in ways most women are never told about. We'll work with your biology, not against it, through evening rituals grounded in real neuroscience.
Science: Lisa Mosconi · Matt Walker
Somatic intelligence is the body's knowing — older, quieter, and more trustworthy than the mind's noise. Through Non-Linear Movement Method (NLMM), somatic and embodiment practice, we'll move through what's stuck and remember what it feels like to inhabit yourself fully.
Method: Michaela Boehm / NLMM
"The weekend moves from arriving to deepening to integrating — because the body needs that arc, not a schedule."Lisa Marlene Thompson
The Weekend
Every moment is held with intention.
Unpack, breathe, let the Pacific do its work. Welcome elixirs, protein-forward bites waiting in the kitchen. The transition begins.
A guided breath and body-scan to arrive fully. Introductions through one simple prompt. The arc of the weekend is revealed.
First communal meal, prepared as a group. Lisa introduces the protein-forward framework: why 30–40g per meal is non-negotiable for maintaining and building muscle in our 40s and beyond. Herb-crusted salmon, white bean & arugula salad, roasted vegetables with tahini. Science in service of pleasure.
The evening's first science teaching: how body temperature drop initiates sleep onset. Hot tub at dusk, followed by a somatic practice to down regulate the nervous system. Sleep supplement protocol, journaling prompt, and a dim, screen-free house from here on.
Optional. Lemon water to rehydrate and sunlight exposure within the first hour of waking to anchor your circadian rhythm. Bare feet, salt air, coffee on return.
Why prioritizing protein at breakfast is the metabolic anchor of your day. Egg & vegetable frittata, chicken sausage, yogurt parfait with grain-free granola and berries.
"Why Muscle is Your Midlife Superpower." The science of estrogen, muscle loss, and how to preserve and build muscle at this stage of life — then we train. Compound movements, progressive overload, modified for all fitness levels. You leave with a roadmap to use at home.
"Your Body Knows Before Your Mind Does." Introduction to the Non-Linear Movement Method and the nervous system science behind it. Followed by a 40-minute guided practice — fluid, internally tracked, non-choreographed. Space held for whatever arises.
High-protein lunch for real life — fast, beautiful, effective. Turkey & avocado collard wraps, lentil tabbouleh. A Macro + Micronutrient overview woven in naturally.
Unstructured time. Short naps encouraged (before 3pm to protect sleep architecture). Optional conversation with Lisa about DEXA body composition scanning as a longevity tool.
"Sleep is the Original Medicine — and Midlife Changes Everything." The architecture of sleep, REM and deep sleep in this phase of life, the glymphatic system and brain health (Mosconi). Practical strategies you'll implement that same night.
A 75-minute integrated class: Stott Pilates mat work woven with somatic movement. Breath, pelvic floor, spinal articulation, and the felt sense of inhabiting yourself. Closing with a body gratitude meditation.
The weekend's most generous meal. Whole roasted chicken · roasted beet & root vegetable salad · white bean & wilted greens. Finishing with dark chocolate & walnut bark with dried tart cherries. Candles. Conversation. No devices.
The temperature protocol again, deeper this time. Embodiment practice. Herbal tea. Journal prompt: "What has my body been trying to tell me?"
Zone 2 movement in the hills — a complement to the strength work. Walking in nature as nervous system medicine. Optional silence for the first ten minutes. This is a moving meditation.
Each guest receives the weekend's curated recipe collection — protein-forward meals designed for real midlife life. Shakshuka, smoked salmon platter, seed crackers. Lisa shares her five non-negotiable pantry staples.
A spacious, unhurried closing. Each woman names one shift she felt over the weekend. Lisa offers a closing teaching on midlife as arrival. A final embodiment practice from NLMM. The retreat ends in a circle, not a checkout line.
You leave with: a printed S³ resource guide, your personal supplement protocol via Fullscript, the weekend's recipe collection, your journal — and a warm invitation to continue the work together.
What's included
Everything you need. Nothing you don't.
Protein-forward, fiber-rich, whole food, deeply nourishing. Prepared together and with care.
Strength, Sleep, and Sensuality — rooted in current science and brought to life through embodied practice.
Resistance training, Stott Pilates, NLMM somatic practice, guided hike.
Hot tub protocols, somatic practices and sleep supplement guidance, screen-free evenings.
Printed take-home guide, recipe collection, home training protocol.
Lisa's curated non-negotiable midlife supplement protocol via personalized Fullscript dispensary.
Introduction to DEXA body composition as a longevity (not weight) tool.
Secluded, modern, gorgeous. The landscape is part of the medicine.
Is this for you?
You might recognize yourself here.
- You're a woman in your 40s, 50s and beyond who feels something powerful is available in this chapter — you just haven't found the doorway yet
- You're tired but wired, and sleep feels like something that happens to other people
- You've been told to "eat less, do more cardio" and it's not working
- You sense that disconnection from your body is costing you something real
- You want science you can trust and practices you'll actually use
- You're finally, truly ready to prioritize yourself
- A resistance training protocol designed for the female body in midlife
- A sleep ritual that works with your biology, not against it
- A felt, embodied sense of somatic intelligence — not just a concept
- Protein-forward recipes for real life, not a diet
- A supplement protocol tailored to your needs
- A community of women who know exactly what this chapter holds
Thompson
Lisa Marlene Thompson is a functional nutritionist, somatic/embodiment teacher, and women's health practitioner based in Los Angeles. Her work sits at the intersection of nutritional science, somatic practice, and the lived experience of women navigating the most powerful chapter of their lives.
She built the Strength, Sleep & Sensuality framework because she couldn't find a program that reflected what she knew to be true: women need more than information. They need experiences that reconnect them to their bodies, their strength, and their vitality. One that brought together evidence-based science and embodied practice, and treated midlife not as a problem to solve, but as a meaningful and possibly the most powerful stage of life. The Arrival.
In her practice, she works with accomplished, curious women who are finally ready to put themselves first — and who deserve a practitioner with both the credentials and the embodied wisdom to meet them there.
Feel Strong, Rest Deep, Live Fully
This retreat holds
5 to 8 women.
Space is intentionally small.
I invite you to begin with a complimentary 30-minute discovery call — a conversation, not a sales pitch.
Book your discovery callNo obligation. Just a conversation about where you are and what's possible.