Before You Arrive
Everything you need
before you land.
The more prepared you are, the faster you settle in. This page covers everything — from what to pack to how to prepare your body before arrival.
A few things worth
knowing before you come.
Nothing is mandatory
Not a single class. Not a single meal format. You choose everything, every day. Come with goals but hold them loosely — what you need and what you thought you needed are often different things.
You'll eat better than you expect
Guests consistently say the food is one of the biggest surprises. Gourmet, creative, genuinely delicious. Even if you've had bad experiences with 'healthy food' before — this is different.
The community finds you
80% of guests arrive solo. By day two, you'll have people to train with, eat with, and talk to in ways you haven't talked to anyone in years. You don't need to be social — it happens anyway.
No alcohol — coffee is available
Phuket Cleanse is alcohol-free. Coffee is available if you want it. Most guests find the elixirs, movement energy, and sleep quality replace the things they thought they'd miss.
Book your arrival orientation
Do this through the app before you arrive. We prepare staff specifically for your arrival. Without a booking we cannot guarantee your orientation slot — even if you've been here before.
Put your wallet in the safe
About half our guests do this on day one. Everything is included. You don't need money for classes, food, laundry, or excursions. It's genuinely all-inclusive.
Start before
you land.
Begin the transition at least one week before you arrive — the more prepared you are, the faster you settle in.
Cut alcohol and caffeine gradually
Start tapering a week before arrival to minimise withdrawal symptoms on-site.
Increase water intake
Aim for 2–3 litres daily in the week before you fly — arrive already hydrated.
Begin reducing processed food
Eat closer to what you'll eat here: more plants, less sugar, no seed oils.
Start moving daily
Even short walks help your body prepare for the activity level here.
Complete your intake form
We review these personally and use them to tailor your programme from day one.
Download the Phuket Cleanse app
Your schedule, orientation booking, and all communications live here.
Arrange airport transfer
Bookable through the app — 1,000 THB one way (~$28 USD).
Getting Here
- Address49/105 Moo 1, Soi Nanachat, Rawai, Phuket 83130
- From airport45–60 minutes by taxi or our shuttle
- Airport transfer1,000 THB bookable through the app
- From Kata/Karon10–15 minutes by local taxi
- Thailand arrival cardComplete online before your flight at the Thai immigration website
On Arrival
- Welcome drink and personal property tour
- On-arrival orientation — personalised to your goals
- Introduction to the app and schedule
- Room assignment and settling in
- Dinner with the community that evening
What to bring.
What to leave behind.
We've done the research so you don't have to. These are the specific items that make the biggest difference to your experience here.
The Essentials
Workout Clothes
Lots of it. You'll train daily and we do laundry once per day — so 2–3 sets of training gear is sufficient. Lightweight, breathable fabrics for the heat.
Swimwear
Multiple sets. You'll swim, snorkel, do aqua fit, and spend time at the beach. Rash guards welcome for extra sun protection.
Yoga Mat
We provide mats but if you have a preferred mat for hygiene reasons, bring it. Lightweight travel mats are ideal.
Sun Protection
High SPF, reef-safe sunscreen. A hat and sunglasses for beach excursions. The Phuket sun is strong — especially during the 6am beach walks.
Comfortable Sandals
You'll walk between classes and properties. Good supportive sandals are used constantly. Most classes are barefoot.
Running/Training Shoes
For the hill workouts, hikes, and HIIT classes. Good support is important — especially if you're training daily on Mel Hill.
Journal & Pen
Many guests say the insights and realisations that come through classes and meditations need somewhere to land. A journal becomes invaluable.
Reusable Water Bottle
You will drink a lot of water. A large insulated bottle keeps drinks cold through the heat of training. Filtered water is available throughout the property.
Neoprene Ice Bath Boots
Cold plunge boots protect your feet from the painful “screaming toes” sensation that happens when blood vessels rapidly constrict in freezing water. This single item significantly improves your ice bath experience and how long you can stay in.
What to look for: 2.5mm–5mm thickness for standard ice baths (0°C–10°C). Look for glued and blind-stitched (GBS) seams — standard stitching lets cold water rush in. A snug anatomical fit prevents water flushing in and out. Textured sole for grip when exiting a wet tub.
Recommended Options
Meister 2.5mm Thermal Neoprene Toe Warmers
Minimalist profile, specifically popular for ice baths — low profile, no interference.
Watery Neoprene Socks (3mm)
Great balance of warmth and flexibility — works for both swimming and cold plunge.
Xcel Infiniti Boots (5mm)
Top-tier, fully sealed, heavy-duty protection for extended cold exposure.
Recommended Options
Buoy Hydration Drops
Completely unflavored, clean trace minerals — add invisibly to any drink.
LMNT Raw Unflavored
Zero sweeteners, just sodium, magnesium, and potassium in the right ratios.
Redmond Re-Lyte
Ancient sea salt base, clean natural ingredients, no synthetic additives.
Clean Electrolytes
Most mainstream electrolytes contain refined sugars, artificial dyes, and synthetic sweeteners that disrupt the gut microbiome — the opposite of what you want here. You're training daily in tropical heat. Clean electrolyte replenishment matters.
What to look for: Zero added sugar, zero artificial sweeteners or colours. Natural sweeteners like stevia or monk fruit if you want flavour. For the cleanest option: unflavored drops with raw minerals — sodium, potassium, magnesium.
Natural Mosquito Protection
DEET-based sprays work but are synthetic neurotoxins — counterproductive when you're here to detox. The good news: natural alternatives that actually work exist. The key ingredient is Oil of Lemon Eucalyptus (OLE) — the only plant-based ingredient recommended by the CDC for mosquito protection, rivalling DEET in effectiveness.
Avoid: Standard citronella (evaporates too quickly). Most “natural” sprays without OLE or picaridin.
Recommended Options
Murphy's Naturals Lemon Eucalyptus Oil Bug Spray
30% OLE, DEET-free, up to 6 hours protection — CDC-recommended plant-based formula.
Kinfield Golden Hour
Indonesian citronella strain that actually works. Smells incredible, non-greasy texture.
Sawyer Picaridin
Clean safe synthetic, odourless, non-greasy — as effective as DEET without the toxicity.
The Protocol
Phytomelatonin 0.5–3mg
Take 30–60 minutes before target sleep time. Herbatonin is the gold standard — plant-extracted, highly bioavailable.
L-Glycine 3g (3,000mg)
Take alongside melatonin. Drops core body temperature by increasing blood flow to extremities — a biological trigger for deep sleep.
High-dose melatonin (5mg+) often causes next-day grogginess and vivid dreams. Keep it low and let the glycine do the temperature work.
Jet Lag Protocol
Most guests fly from the other side of the world. Arriving jet-lagged means the first 2–3 days are lost to adjustment. This simple protocol significantly reduces that window — combining a time-shifter (phytomelatonin) with a temperature-dropper (glycine) to signal sleep in your new timezone.
Why phytomelatonin vs synthetic: Most cheap melatonin is synthetically derived from petrochemicals. Phytomelatonin is extracted from plants (alfalfa, chlorella, tart cherry) and is highly bioavailable. Less is more — 0.5mg to 3mg, taken 30–60 minutes before your target bedtime at your destination.
Your Own Boxing Gloves
We provide loaner gloves for all guests. However for hygiene and personalised fit — especially if you plan to train Muay Thai seriously during your stay — your own pair is recommended. A good fit protects your knuckles and wrists during pad work.
Weight guide: 10oz for pad work and bag drills. 12–14oz for light sparring. 16oz for heavier sparring. Velcro closure for solo training. Genuine leather for durability.
Recommended Brands
Fairtex
Legendary Thai brand. Exceptional quality and durability — widely available if you want to buy in Phuket.
Twins Special
Iconic Thai brand with hand-stitched designs. Great value, classic craftsmanship.
Venum Challenger
Excellent affordable entry-level option — solid construction, good padding for beginners.
Top King
Premium Thai brand with dense padding and superior wrist protection for serious training.
Tip: In Phuket's tropical climate, always air out gloves after training. Use charcoal deodorizer bags or cedar inserts to prevent bacteria build-up.
What you don't need.
Formal clothes
Phuket Cleanse is entirely casual. The dressiest you'll get is a clean t-shirt for dinner. Leave the blazer at home.
Your own food or supplements
Everything you need nutritionally is here. The food is extraordinary and your specific dietary needs are fully catered. Keep it simple.
Heavy books or entertainment
You won't have time. The schedule will fill your days in the most unexpected ways. A journal and one book is plenty.
Your work expectations
You can work here if needed — WiFi is available. But most guests find by day three they've stopped wanting to. Let the schedule seduce you.
Last minute
questions.
We've answered everything we get asked — laundry, weather, medical, cash, SIM cards, and a lot more. All on the FAQ page.
View all questions →Ready to
arrive?
Check availability, book your room, and we'll see you in Rawai.