Some of the most resonant elements of Tavares Strachan’s childhood in the Bahamas were “fruit trees, bike riding, swimming, and fishing,” recalls the artist, who grew up in the capital city of Nassau. “The only rule was: Be home before it [gets] dark.” It was there—through the year-end Junkanoo street festival—that he was first exposed to art. He has since become an acclaimed conceptual artist, creating work that examines themes of cultural memory and invisibility, scientific inquiry, and global exploration. (In 2013, he became the first Bahamian to travel to the North Pole.) This year, Strachan had his first major museum exhibition in the United States, which is now on view (through January 3, 2027) at Ohio’s Columbus Museum of Art. He splits his time between New York City and the Bahamas (home to The Ocean Club, A Four Seasons Resort), where he supports several nonprofits, including the local Boys & Girls Club, via sales of his clothing and accessories line, B.A.S.E.C.
Strachan with his work Encyclopedia of Invisibility at the Los Angeles County Museum of Art. Photograph by Alex Welsh.
Peas and Rice
“In the Caribbean, African cooking made its way to the west and was modified in each location. So, there are many versions of [West African] jollof rice. And we call ours peas and rice. In Jamaica, they call it rice and peas. In Barbados, they call it cook-up rice. Traditionally, it’s cooked over a wood fire with a tomato base, a bunch of spice, peas, onions. Cook it up slowly. It’s smoky, smoky, smoky.”
The Ocean Pool at The Ocean Club, A Four Seasons Resort, Bahamas
“I’ve been many, many times. I have a good artist friend, and we always end up there for a drink for his birthday—usually at the end of the year, and we’re reflecting with the water [view] as a backdrop.”
“I’m working with the trust, which is a conservation enterprise, on a fundraiser. It’s a new series of B.A.S.E.C. [items] featuring the white-crowned pigeon. It’s a rare species of pigeon in the Bahamas.” [The nonprofit Bahamas National Trust manages the country’s 33 national parks, including four on New Providence Island, home to the capital city of Nassau.]
“Go for silk-screen textiles. They make small-run [clothing and accessories].” [The Ocean Club, A Four Seasons Resort, Bahamas, gifts guests in-room with a Bahama Hand Prints beach bag in a custom pattern made for the resort.]
“It’s like a street festival of West African origin that takes place at the end of December. People build these elaborate costumes out of cardboard and recycled material and newspaper and glue. The story my mom tells me is that eight days after I was born, she took me to Junkanoo at midnight. So, my first encounter with art was through Junkanoo. My uncles were in the [Junkanoo] community, and I fell in love with it also.”
The Ocean Club offers an Exuma Island Hopping and Swimming with the Pigs Tour.
“I would encourage people to spend a day in Exuma. The Bahamas are 700 islands—people don’t know that they can take a boat and go to another island. And there are a lot of little cays that are uninhabited. You go, hang out, have a picnic, and you’re alone on a cay.”
Growing up in South Lake Tahoe, I had my own version of wellness: an adventurous day on the mountain followed by a hearty family dinner. While lasagna and a loaf of bread (extra butter!) might not have been the healthiest meal by today’s standards, it certainly delivered what I believe to be the most important aspect of wellbeing—joy.
There are many paths to healthy living, with powerful vitality often coming from personal enjoyment rather than a restrictive regimen. Consider this new column an invitation to welcome more joy into your life through impactful ways to restore, perform, nourish, and glow. Each month, I’ll share results-driven strategies to enhance your wellbeing. In this installment, I focus on the art of rejuvenation. The methods will support personal nourishment, restore the nervous system, and allow for a greater sense of presence.
Zen in 10
Tobin is a certified integrated health coach.
There’s a moment, often on the edge of burnout, when the body needs restoration. Thankfully, recovery doesn’t require hours in a spa or a plane ticket to paradise (though both are welcome). You can seamlessly weave rejuvenation into the rhythm of daily life, especially when you understand the underlying chemistry.
Cortisol is a hormone that helps regulate the sleep-wake cycle, influences metabolic efficiency, and lowers inflammation. When the body is under chronic stress, though, high levels of cortisol are released into the bloodstream, resulting in a disruption of the hormone triangle of cortisol, thyroid, and estrogen/testosterone. The thyroid, which governs weight management and energy, becomes depleted; estrogen and testosterone, responsible for sex drive, diminish in efficiency; and, according to The Journal of Physiology, too-high levels of cortisol circulating throughout the body causes rapid weight gain in the abdominal area, poor sleep patterns, and decreased feelings of happiness.
The good news is that you can rebalance your cortisol levels. Here are three proven strategies to reduce cortisol and revive energy from the inside out. Each of these techniques takes 10 minutes or less and can be implemented anywhere.
The breath is a powerful tool that can modulate the autonomic nervous system, effectively guiding the body out of a heightened stress response, known as fight-or-flight, and into a state of physiological calm.
Consciously slowing down and deepening the breath stimulates the vagus nerve, the superhighway between the brain and the body that helps regulate the heart rate and the release of “feel-good hormones” such as serotonin. During periods of stress, the sympathetic nervous system triggers the fight-or-flight response, elevating heart rate, blood pressure, and stress hormone levels. The vagus nerve counters this response by activating the parasympathetic rest-and-digest state, helping slow the heart rate, reduce inflammation, and restore a sense of calm. This vagal activation is essential for emotional regulation and long-term stress resilience.
Regulating the vagus nerve, and thereby reducing the negative effects of stress, can be achieved through several evidence-based practices, including gentle yoga, cold therapy, nature walks without technology, and breath work, the easiest of the strategies.
Here’s how to practice the 4-5-6 breathing technique:
Inhale deeply through the nose for a count of four.
Hold the breath for a count of five.
Exhale slowly through the mouth for a count of six.
Repeat this technique for five rounds.
Practice this breath work each day, not just in moments of stress. The consistent effort signals to the body it is safe and starts to create a daily sense of calm. (Here is a four-minute guided stress-relief session that can be enjoyed anywhere your summer takes you: Guided Breath Work to Calm the Mind.)
Magnesium: The Mineral of Calm
At Grand Hôtel du Cap Ferrat, a Four Seasons Hotel, guests can enjoy a floating Epsom salt bath at the spa.
Magnesium is essential for more than 300 biochemical reactions in the body, including muscle relaxation and nervous system regulation. It acts as a natural buffer to cortisol by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which governs how we perceive and physiologically respond to stress.
When magnesium levels are adequate, the body is better able to prevent excessive cortisol release and serve as a mood regulator. A study published in the U.S. National Institutes of Health’s National Library of Medicine found that magnesium may play a crucial role in regulating neurotransmitters, particularly by modulating NMDA receptors and enhancing GABAergic activity. These mechanisms contribute to its calming effects on the nervous system.
In periods of high stress, magnesium is rapidly depleted, creating a feedback loop that intensifies anxiety and irritability. By replenishing magnesium, especially in highly bioavailable forms such as magnesium glycinate, the body is better equipped to manage mental and environmental stressors.
How to increase magnesium in your daily routine:
Integrate topical magnesium: Epsom salt baths and magnesium oil can produce an immediate sense of ease. For work trips, I like to pack Epsom salts, so that I can effectively unwind with a bath at the end of the day.
Prioritize magnesium-rich foods: Enjoy avocados, almonds, pumpkin seeds, leafy greens, and dark chocolate to naturally support nervous system function and reduce daily stress. My purse typically contains a bar of dark chocolate!
A 10-Minute Walk: The Gentle Shift in State
On the Monkey Hill Hike at Four Seasons Resort Puta Mita, Mexico.
Studies from Stanford University have found that walking without technology has a positive effect on cortisol levels—and just 10 minutes has a profound effect. The walk provides a mental break, while stimulating the release of key neurotransmitters dopamine and serotonin. The rhythmic movement of walking also engages bilateral stimulation. This has been linked to reductions in anxiety and the stimulation of neural connections for creative thought.
And, according to Harvard Medical School, walking—especially when done consistently—can be as effective as antidepressant medication for some individuals with mild to moderate depression. The mental-health benefits stem not only from the neurochemical shifts but also from the behavioral activation that walking encourages. Getting outside, engaging in movement, and experiencing a sense of progress can all break the cycle of inertia that often accompanies low mood and chronic stress. When paired with exposure to natural light or green space, the effects are even more pronounced, encouraging both mental resilience and hormonal balance.
Nora Tobin is a leading authority in high-performance wellness, delivering customized programs to executive teams, professional athletes, and celebrity clientele. She is the CEO of Nora’s Naturals and a Certified Integrative Health Coach. As a Four Seasons Hotels & Resorts visiting practitioner, she offers customized retreats and leadership off-sites.
What’s it like to live at a legendary property? For owners at The Ocean Club, Four Seasons Residences, Bahamas, that curiosity will soon become reality. Slated to open in 2027, this exclusive new residential community will be an integral part of an exciting new chapter for an already iconic destination.
An address with a glamorous past and brilliant future
In 1959, American businessman Huntington Hartford purchased an 8-kilometre (5-mile) stretch of picture-perfect island property located just across the harbour from Nassau. He then renamed it something that could not be more fitting: Paradise Island.
But it wasn’t just the natural beauty of the island that captured Hartford’s attention; he had a vision. Dubbed “the most fantastic man in the world” by none other than Andy Warhol, Hartford wanted to create an exclusive destination that was even more alluring than the French Riviera – and much closer to the States. Three years later, in 1962, The Ocean Club opened its doors with plenty of fanfare as guests including Frank Sinatra, Elvis and Zsa Zsa Gabor came to celebrate with an unforgettable night of dining, dancing and fireworks. Benny Goodman led the orchestra and the party lasted for days. And so, a legend was born.
The Ocean Club soon became a see-and-be-seen gathering place where socialites, celebrities and discerning travellers would come to unwind in secluded luxury. They’d lounge on the sugar-sand beach or by the tranquil pool or take strolls through the terraced Versailles-inspired gardens with tropical foliage, classical statues imported from Europe, elegant fountains and a 12th-century Augustinian cloister. The property even made a starring turn in the movies, most notably in the 1965 James Bond film Thunderball. (Bond would later return to The Ocean Club in 2006 for Casino Royale.)
When Four Seasons assumed management of The Ocean Club in 2017, Hartford’s vision found new life. The Ocean Club, A Four Seasons Resort, Bahamas, has seen many thoughtful updates that capture the glamour of the past while creating engaging opportunities for new generations of visitors to make their own memories at the Resort. And soon enough, some lucky few will be able to call it home.
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Exclusive residences that offer your own piece of paradise
Imagine stepping out each morning to gaze out onto the turquoise waters of the Caribbean from your beachfront terrace, the sun highlighting the subtle pink blush of the building’s stonework, then taking a dip in the private infinity-edge plunge pool before enjoying your favourite breakfast pastry and coffee made just the way you like it, both delivered to your door. Breathe in the ocean breeze as you take it all in – this slice of paradise is all yours.
“There’s a true sense of belonging that comes with residing in a place where every sunset feels like a scene from a classic movie, where palm trees move with the rhythm of the ocean and where the whispers of past guests mingle with the laughter of present-day residents,” says Reid Boren, Managing Partner at Two Roads Development, the firm partnering with Four Seasons. “By honouring the heritage of the past while embracing the possibilities of the future, Four Seasons ensures that The Ocean Club continues to stand as a beacon of luxury living and timeless elegance for years to come.”
“There’s a true sense of belonging that comes with residing in a place where every sunset feels like a scene from a classic movie, where palm trees move with the rhythm of the ocean and where the whispers of past guests mingle with the laughter of present-day residents.” – Reid Boren, Managing Partner at Two Roads Development
Designed by 10SB – previously SB Architects – with interiors by New York–based Champalimaud Design, The Ocean Club, Four Seasons Residences, Bahamas, will be comprised of four oceanfront buildings located just next door to the Resort. The Bahamian influence can be felt everywhere: stately columns, deep terraces and indoor-outdoor living spaces that make the most of the idyllic locale. The interiors deliver a timeless sense of elegance, showcasing a neutral palette with accents of colour infused throughout. Luxury finishings such as white Carrara marble countertops and backsplashes and a richly coloured Azul Macauba quartzite counter and backsplash bar are paired with vibrant artwork highlighting a Caribbean or Bahamian themes. Each of the 67 residences also feature panoramic views of the ocean through floor-to-ceiling windows, bright and airy open floor plans, and are available fully furnished. Owners can choose from two-, three- and four-bedroom residences, or opt for one of the exclusive penthouses or stand-alone Beach Villas.
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The amenities of luxury living
Just as Hartford sought out Gary Player, the world’s No. 1 golfer at the time, to be The Ocean Club’s head golf pro and hall-of-fame tennis player Pancho Gonzales to be the head tennis pro, Four Seasons has similarly sought out the best of the best for the dedicated residential team. Led by a director of residences, the team will provide the kind of intuitive, anticipatory service that Four Seasons is known for, taking care of every detail while getting to know each owner in the process.
In addition to the seamless service owners get from the residential team, they’ll also have access to a variety of resident-only amenities located just outside their door. An oceanfront swimming pool with private cabanas and Residents’ Club Lounge with a spacious veranda. An owners’ library and a lounge, a co-working space, and a multi-use media room can serve a variety of needs, while families will love the children’s playroom featuring games and screening rooms. Located across the beachfront pool will be indoor and outdoor spa treatment rooms plus a state-of-the-art fitness centre outfitted with strength-training equipment. And in addition to protected underground parking and storage, a private cellar and rum room will feature bespoke wood cabinetry and custom lockers for wine, liquors and cigars. The residential community will also feature a beachfront restaurant and bar perfect for mingling with neighbours and friends.
The ownership perks also extend outside of the residences. Owners may also access the restaurants and amenities at The Ocean Club, A Four Seasons Resort, Bahamas, as well as the nearby Tom Weiskopf–designed championship Ocean Club Course and all the family-friendly recreation at Atlantis Paradise Island.
“Since 2017, Four Seasons has been proud to be part of the Paradise Island community and manage such a legendary property that is beloved by many,” says Bart Carnahan, President, Global Business Development, Portfolio Management and Residential, Four Seasons. “Our new private residences will be the perfect complement to The Ocean Club Resort while offering a more permanent address to those looking to make this special destination their home with the service and lifestyle excellence that only Four Seasons can offer.”
Your legacy is in good hands
When not in residence, owners can have peace of mind knowing that a dedicated team will care for each home as if it were their own, tending to any necessary maintenance or managing the rental of a residence if owners choose that option. They’re also experts at preparing a residence for special occasions, restocking the refrigerator in anticipation of an owner’s return and remembering all those unique details that make each house a home. As an owner, the only things you’ll have to worry about are what matter most: friends, family, fun and making memories. However you envision your Bahamian lifestyle, Four Seasons can bring it to life for you here.
Huntington Hartford had a vision for Paradise Island that he made into reality – and his legacy of carefree, elevated excellence lives on today in the expert hands of Four Seasons. When you live at The Ocean Club, your legacy is just as important. “It’s not just about living amidst nostalgia; it’s about becoming part of the ongoing legacy of this property,” notes Boren. “It’s about adding your own chapter to the story of an iconic destination, where each homeowner contributes to the ever-evolving narrative of luxury, elegance and unparalleled beauty.”
Will you be a part of The Ocean Club’s next chapter?
