The philosophy
Teach people how to live well. Then let them live anywhere.
The programme is the outcome. The rhythm is the method. Every hour below has a biological purpose. Every practitioner you meet has a track record.
The day, hour by hour
A day you could keep.
Every hour serves a biological purpose. Light, food, movement, signal, rest. The day ends where it starts, on your own clock.
Pillar · Sleep Science
Your sleep is an input, not an outcome.
- Bedroom temperature
- adjustable, set to what you find restful
- The goal
- restorative sleep, not just hours
- The setup
- full blackout, quiet by design
Twelve rooms, one shared commitment. Light follows the day, bright in the morning and warm before sleep. Mattresses chosen to support how you sleep. Pillows you can adjust to your shape. Walls finished to absorb sound from within. White noise if you ask for it. Silence if you do not.
Pillar · Nutrition and Food
Food as information.
- Every meal
- fibre and protein, in that order
- Last meal
- four hours before sleep
- Water
- three to four litres a day
A live plantation on campus. Chefs who teach while they cook. Menus built around your baseline, your goals and your body's response during the week. You leave knowing what to keep and what to drop.
Pillar · Physical Wellness
The body keeps the schedule.
- VO2 max
- the engine of long-term endurance
- Zone 2
- most of your movement, most days
- Trails
- 20 routes, easy to challenging
- The principle
- real terrain over machines
A morning hike sets the day. Court sports after work test your reflexes. A treadmill resistance pool gives you distance in a small footprint. The gym is open from 05:00 to 22:00.
Pillar · Mental Well-being
Practise the mind like you practise the body.
- Daily practice
- meditation, breathwork or sound, your pick
- The teachers
- depth over badges
- The approach
- a practice you take home
The teachers at Invana are chosen for depth, not badges. Each session builds on the last. By day seven you have a practice you own.
Pillar · Med-Spa and Longevity
Recover on purpose.
- Cold plunge
- 2 to 5 minutes, 10 to 12°C
- Sauna
- 15 to 20 minutes, 80 to 90°C
- Red light therapy
- 10 to 20 minutes, 660nm and 850nm
- Massage
- deep tissue or reflexology, by appointment
A circuit, not a menu. Cold in the morning for alertness. Heat after movement for recovery. Red light on the muscles you used. Sleep improves. Soreness clears. Inflammation drops.
The evidence
The claims have sources.
Every recommendation on this site is backed by peer-reviewed research. Sleep protocols draw from the Matthew Walker and Stanford Sleep Labs canon. Nutrition references NIN India and Tinsley. Movement follows ACSM guidelines. Recovery protocols cite the Huberman Lab, Peter Attia and Susanna Søberg. Sources available on request.
- Matthew Walker, Stanford Sleep Labs
- NIN India, Tinsley
- ACSM movement guidelines
- Huberman Lab, Peter Attia, Susanna Søberg
Sources available on request. We are not a wellness lifestyle. We are a programme with citations.
Embedded in learning
You sleep on a campus. You teach on one too, if you want.
Invana sits inside Inspiria Knowledge Campus. If your team wants to give a talk, mentor a student cohort or run a workshop, we will arrange it. Cross-generational learning is part of the programme when you want it to be.
