MORNING
Hydrate, natural light, movement, protein and breath.
FOUNDATIONS
Habits that set your day up.
OPTIONAL TOOLS
Light exposure · Breathwork
Cold exposure
CRAYS LONGEVITY HUB
MORE ENERGY TODAY.
MORE GOOD
YEARS AHEAD.
Longevity isn’t about living forever. It’s about supporting your healthspan—more energy, better recovery and everyday function for the years ahead.
BUILD YOUR RECOVERY ROUTINE SEE WHAT’S INSIDE
01
YOUR DAY,
DESIGNED TO RECOVER
Longevity is built in small, repeatable moments. We focus on habits first, tools second—so recovery becomes part of how you live.
BUILD YOUR ROUTINETRAINING
Move with intent. Strength, mobility and cardio.
FOUNDATIONS
Progressive training, adequate fuel.
OPTIONAL TOOLS
Compression · Heat
Guided warm-up
RESET
Downshift your nervous system. Restore, don’t just rest.
FOUNDATIONS
Breath, mobility, steps, protein and hydration.
OPTIONAL TOOLS
Cold plunge · Sauna
Red light · Normatec
EVENING
Prepare for quality sleep. Wind down, reflect, connect.
FOUNDATIONS
Dim lights, device curfew, consistency.
OPTIONAL TOOLS
Relaxation · Red light
Meditation
02
THE SIX SIGNALS WE SUPPORT
Longevity means better everyday function. Our experiences are designed to support the systems that help you feel your best.
ENERGY
Sustained energy throughout the day.
SLEEP
Deeper rest and better recovery.
STRENGTH
Build and maintain functional strength.
FOCUS
Clearer thinking and mental clarity.
STRESS BALANCE
Resilience for life’s ups and downs.
CONNECTION
Meaningful relationships and community.
03
COLD. LIGHT.
HEAT. OXYGEN.
RECOVERY.
Experiences that can support your routine—used mindfully, with guidance and without promises of medical outcomes.
01COLD
THE EXPERIENCE
Brief, guided exposure to cool water can feel invigorating and purposeful.
WHAT CURRENT EVIDENCE SUGGESTS*
May support perceived recovery and alertness after exercise.
Evidence varies by use.WHO SHOULD CHECK FIRST
People with heart conditions, Raynaud’s, high blood pressure, or who are pregnant.
DURATION / CONTEXT
Short exposure. Always ease in.
02LIGHT
THE EXPERIENCE
Natural and red or near-infrared light support a deliberate light routine.
WHAT CURRENT EVIDENCE SUGGESTS*
Effects depend on wavelength, dose and purpose; research is still developing.
Evidence varies by use.WHO SHOULD CHECK FIRST
People with photosensitivity, active cancer treatment, or eye conditions.
DURATION / CONTEXT
Keep eyes closed or protected where instructed.
03HEAT
THE EXPERIENCE
Dry heat can promote relaxation and a deep sense of ease.
WHAT CURRENT EVIDENCE SUGGESTS*
May support circulation, perceived recovery and relaxation.
Evidence varies by use.WHO SHOULD CHECK FIRST
People who are pregnant, have low blood pressure, heart conditions or feel unwell.
DURATION / CONTEXT
Stay hydrated. Leave if dizzy or uncomfortable.
04OXYGEN
THE EXPERIENCE
Guided breathwork and specialist oxygen experiences require clear context.
WHAT CURRENT EVIDENCE SUGGESTS*
Breathwork may support relaxation; medical oxygen uses are separate and specific.
Emerging or context-specific.WHO SHOULD CHECK FIRST
People with respiratory conditions, recent surgery, migraines, or who are pregnant.
DURATION / CONTEXT
Only use specialist equipment under qualified guidance.
05RECOVERY
THE EXPERIENCE
Compression, mobility and quiet recovery can help create space to reset.
WHAT CURRENT EVIDENCE SUGGESTS*
May support perceived soreness and relaxation after activity.
Evidence varies by protocol.WHO SHOULD CHECK FIRST
People with circulation concerns, acute infection, pregnancy or neuropathy.
DURATION / CONTEXT
Use as one part of a balanced routine.
Information on this page supports general wellbeing. It is not medical advice, diagnosis or treatment.
04
THE FOUNDATION
UNDER EVERY ROUTINE
Simple habits. Real impact.
MOVE
Move daily. Build strength and mobility.
SLEEP
Prioritize consistent, quality sleep.
NUTRITION
Eat real food. Fuel consistently.
RECOVERY TIME
Rest, restore and breathe.
SOCIAL CONNECTION
We’re stronger together.
05
GUIDED FROM
FIRST VISIT
TO REVIEW
You’re not on your own. We guide you, adapt and keep your goals front and center.
SEE HOW IT WORKS1. DISCOVER
Tell us your goals and lifestyle. We listen first.
2. READINESS CHECK
A simple screening helps us understand what’s right for you.
3. GUIDED SESSION
Experience your plan with a coach and the right tools.
4. REFLECT
We review how you felt and what worked.
5. ADAPT
We refine your plan so it evolves with your life.
06
KNOW BEFORE
YOU GO
Your safety is everything. We combine smart screening with professional guidance.
PROFESSIONAL SUPPORT
Coaches and staff guide safe, effective experiences.
CONTRAINDICATION SCREENING
We check for conditions that may increase risk.
STOP IF UNWELL
If you feel unwell, stop and tell a coach.
NOT MEDICAL TREATMENT
Our services support general wellbeing; they do not diagnose or treat.
