Lauren Murphy went to a Turkey wellness retreat expecting a spa break – but she left rethinking how she trains, recovers and actually looks after her body
Words and Photography: Lauren Murphy
I didn’t go to Regnum The Crown for a reset. I went because I was tired. Not just “need an early night” tired, but the kind that builds up over time. Always on, always moving, mentally ticking through never-ending lists while trying to keep up physically with everything else. Work, travel, life in general, it all adds up after a while.
Spa has always been my love language. I’ve spent years travelling and experiencing some of the best in the world, so I know the difference between something that feels good in the moment and something that actually makes a lasting impact. And this time, I needed more than a dreamy massage (although I did happily enjoy one of those too at the Revive Wellbeing Spa.)
What I actually needed was a proper reset, both mentally and physically. I thought this would be a spa break – it wasn’t.
The word wellness gets used a lot these days. So much so that it’s almost lost a bit of its meaning. It’s often reduced to a treatment, a class, or something you dip into for an hour and then forget about. This felt different.
From the moment we arrived, there was a different rhythm to things, slower and more considered, but never forced. It’s something you naturally fall into. What stood out was the intention behind everything. Not just offering wellness, but actually creating an environment where you feel well.
The longevity programmes are a big part of that. More structured, more considered, and backed by technology that goes far beyond the usual spa experience. Even just dipping into it ourselves, you could feel that difference. Everything felt purposeful. Worthwhile. And for the first time in a while, it felt like somewhere I could properly reset.
Settling in
The room set the tone straight away. Soft, open spaces and a freestanding bath that made you want to slow down rather than rush through your routine. Bvlgari amenities added a quiet layer of indulgence without feeling over the top.
There were little things too. Swing chairs, proper lounging areas, a balcony we actually used, usually first thing in the morning before the day really began.
And then there are the suites. The kind you hear about and half assume are exaggerated. The Crown Signature Suite comes with its own gym, spa, Christian Dior exercise balls casually placed as part of the setup, and a sofa big enough for what felt like an entire football team, generous to say the least, but entirely on brand.
It’s luxurious, but easy. The kind of place you settle into quickly.
Finding a rhythm
Our days fell into a pattern without really trying. Early morning walks along the pathways, smoothie in hand, before the heat kicked in, sometimes followed by a swim to properly wake everything up.
Breakfasts at Lotus quickly became part of that rhythm. There is a traditional buffet elsewhere in the resort, but this felt like a completely different experience. Slower, quieter, more intentional. The space itself sets the tone. Soft pastel hues, light-filled and calm, somewhere you don’t rush through. Everything is ordered from a menu and brought to the table, carefully prepared rather than piled onto a plate in a hurry. And that shift alone changes how you eat.
Morning shots like the Pineapple Mint Slush and Immune Booster became an easy habit, alongside smoothies like Berry Shield or the Oat Chia Boost. Then more substantial plates. Protein pancakes, paleo waffles, or a fit breakfast of avocado, sweet potato, salsa fresca and free-range scrambled eggs. It’s all built around well-sourced ingredients, but without ever feeling restrictive.
Healthy food that doesn’t feel like a compromise, and looks every bit as good as it tastes, the kind you instinctively reach for your camera before your fork. More than anything, it felt like you were being properly looked after.
More than just a spa
It quickly became clear that people weren’t just here to relax. Some guests were following structured programmes, staying for several days or more, working on recovery, movement, sleep, or simply trying to feel better in their own body again.
There’s a sense that everything is connected, and more importantly, intentional. Not just treatments on a menu, but a more joined-up way of looking at your health.
Even dipping in and out of it ourselves, you could feel that shift. Less about switching off completely, more about learning how to do things better.
Trying it for ourselves
We spent time moving between The Crown and Regnum Carya, where things feel a little more technical.
The Huber session was one of those moments that stuck. I chose the ski setting, thinking it would be a bit of fun, but it quickly turned into something else. My balance, apparently, is great. My coordination… less so.
It took a few minutes for my brain and body to catch up with each other, like there was a slight delay in everything I was trying to do. It was humbling, but also quite satisfying, a reminder that being “fit” and moving well aren’t always the same thing.
Slowing it right down
The Dreampod flotation tank was the complete opposite to everything else we’d tried. I was sceptical going in. The idea of lying in a closed space for 45 minutes didn’t exactly appeal. But the second you settle into the water, everything shifts. That feeling of weightlessness, your body fully supported, no pressure anywhere. Time softened. For once, I wasn’t thinking about what needed done next. No lists, no planning ahead, just quiet. It’s a level of relaxation I don’t tap into very often, and probably why it stayed with me the most.
We followed it with a chakra alignment meditation using the Rlx Satori system, a vibroacoustic treatment designed to calm the nervous system and bring everything back into balance. It’s subtle at first, gentle vibrations, sound, stillness, but it quickly draws you in. Both of us drifted off. Properly. Owen even more so. We ended up giving him an extra five minutes because he’d gone completely under, far more relaxed than either of us expected.
It wasn’t something I would have naturally chosen, but it ended up being one of those moments where you realise just how switched on you’ve been for too long.
Not all cold is created equal
Owen, my friend, fully committed and stepped into the cryotherapy chamber while I watched from a safe distance.
Cold has never really been my thing. I lean towards heat, always have – so I opted for the Zerobody Cryo floating bed instead, which felt like a more manageable introduction.
The cooling is gentle rather than intense, gradually lowering your body temperature while you lie fully supported, almost like a continuation of that weightless feeling from earlier. It didn’t feel dramatic, but that’s exactly why I liked it.
Afterwards, there was a noticeable lightness. Less tension, muscles feeling looser, and that slightly energised feeling you get when your body’s had a proper reset. It felt like recovery, just without the shock factor.
The spaces in between
What I didn’t expect was how much I’d enjoy the quieter spaces. The thermal suite became somewhere we kept returning to, particularly the salt room with its deck chairs and soft sand underfoot.
After a morning of treatments, it felt like the perfect reset, simple but effective.
Movement, but differently
The rooftop gym was another surprise. Part open-air, part indoors, with views that make you want to stay a little longer. What stood out wasn’t just the equipment, but the approach. Some people were training properly, others stretching, moving more slowly, just keeping things ticking over.
It didn’t feel like a place you had to “get a workout in”, more like somewhere to move because it felt good.
Seeing it in action
The England Women’s football team, the Lionesses, were also there during our stay, moving through the same spaces and recovery areas. Watching that from the sidelines brought everything into focus. This wasn’t just wellness for the sake of it. It was about performance, longevity, and properly supporting your body.
It’s also a place regularly used by professional teams for exactly that reason, not just for downtime, but for training, recovery and keeping everything working as it should.
The balance
Of course, there were still moments of indulgence. A homemade sorbet from Tartine in the afternoon, light, refreshing, just enough to feel like a treat without undoing everything else. That balance shows up everywhere. You’re never made to feel like you have to choose.
What I’m taking home
You don’t need a full longevity programme (or a cryo chamber) to feel the benefits. A few small shifts can make a difference:
- Start the day slower: Even 10 minutes without your phone, whether that’s a short walk or just sitting with a coffee, helps set a different pace for the day.
- Rethink breakfast: A balanced breakfast with protein, healthy fats and proper ingredients keeps energy levels far more stable than quick, sugary options.
- Don’t skip recovery: Stretching, heat therapies or even just taking time to properly rest can have as much impact as the workout itself.
- Switch off properly: Whether it’s a bath, breathwork or simply lying still without distraction, giving your mind a break is harder than it sounds, but worth it.
- Focus on how you feel, not just what you do: Longevity isn’t about doing more. It’s about doing things better, and paying attention to how your body responds.
What I took home
I didn’t leave with a strict plan, but I did leave more aware of how I feel when I’m not constantly switched on, how much better my body responds when recovery isn’t an afterthought, and how small changes make a difference over time.
It’s a phrase you notice throughout your stay. Life, well cared for. And by the end of it, it no longer feels like a tagline. Not younger, but definitely running a little smoother.
- Getting there: I flew direct from Glasgow to Antalya with Jet2. Flight time is around 4.5 hours.
- Where to stay: Regnum The Crown, Antalya, Türkiye. A luxury, design-led resort with a strong focus on wellness, recovery and longevity, offering access to extensive wellbeing facilities across both Regnum The Crown and neighbouring Regnum Carya.
- Wellness & longevity: Guests can opt into bespoke longevity programmes tailored to individual needs, typically ranging from 3 to 12 days, combining diagnostics, movement, recovery therapies and advanced wellbeing technologies.
- Rooms: Rooms are spacious and calming, with open-plan bathrooms, freestanding baths, Bvlgari amenities, and generous outdoor spaces.
- Facilities: Highlights include the Revive Wellbeing Spa, longevity centre at Regnum Carya, rooftop Taurus Fitness Club, thermal suites, flotation therapy, movement labs and multiple pools including the grotto pool.
