How much does it cost to live to 100? Well, according to Bryan Johnson, your anti-aging routine could cost you $2 million – a year. A hefty price, but you’ll be happy to know that your journey to longevity doesn’t have to feature a millionaire’s budget. Just ask Julie Gibson Clark.
Julie Gibson Clark – A Budget Guide to Longevity
“I want to be there for [my son] as long as possible. I want to minimize any negative repercussions of aging.”
The 55-year-old single mother is biologically aging at a rate of 0.665 of a year for every chronological year she lives, and she’s doing this all while making less than six figures a year.
Following a health scare that resulted in a positive test for heavy metal poisoning, Clark soon adopted a budget-friendly approach to living better and aging slower than all your favorite longevity millionaires.
1. Eat the rainbow
Starting her week right, Clark shared on Instagram that she preps a bunch of veggies on Sundays before spending the rest of the week snacking from a bowl of 9–10 ounces of rainbow goodness that includes carrots, radishes, and peppers.
Besides her rainbow bowl, Clark also enjoys salads and soups, all of which feature different vegetables.
Eating the rainbow is a great approach to eating, as it encourages the inclusivity of fruits and vegetables, all which are different colors thanks to the presence of phytonutrients. These are chemical compounds that give fruits and vegetables their hues as well as their benefits.
For instance, red fruits and vegetables feature phytonutrients lycopene and anthocyanin, both of which have been found to have anticancer effects.
To embrace the rainbow in your diet, I’d recommend the following:
- Add new fruits and vegetables to your grocery shopping
- Keep fruit where you can see it, such as in a bowl near the kitchen or on your desk
- Try to have fruit every morning for breakfast
- Always have a serving of vegetables either at lunch or dinner
2. Stay active
If you’re curious about Clark’s biggest longevity expenses, working out is one of them.
Using her a $27-a-month gym membership, Clark revealed that she does a mix of cardio and strength workouts each week which includes HIIT, and full body workouts with weights.
Regular cardio workouts have been associated with boosted longevity and a reduced risk of heart disease, while strength training was linked to a 10-17% lower risk of cardiovascular disease, cancer, diabetes, lung cancer, and all-cause mortality.
Clark also enjoys hiking, kayaking, and taking long walks.
3. A sauna and cold shower
Following her intense gym sessions, Clark uses the sauna for 25–30 minutes, before taking a 4–5-minute cold shower.
Exposing your body to cold and hot immersions can be great for your longevity, with saunas associated with decreased mortality and cold showers, or cold exposure, potentially having protective effects against cardiovascular, obesity and other metabolic diseases.
4. Transcendental meditation
“I learned Transcendental Meditation in 2019 and haven’t stopped since.”
Although it’s advised to practice it twice a day, which Clark does if she gets really stressed, most days she’s happy with just one 20-minute sessions.
So, what exactly is Transcendental Meditation?
It’s a style of meditation whereby a person silently repeats a mantra or sound until their body enters a state of consciousness. While intended to improve mental stress, it’s also been found to help in other ways,
“One of the most surprising benefits was its impact on sleep,” shares Clark. So, how to start?
“With YouTube and all the meditation apps now, I’m sure you can find something that calms you down and draws you back again and again.”
With that, Clark adds that the best meditation form is like exercise: the one you’ll stick with.
5. Get enough sleep
The last step of Clark’s day is probably the hardest for her – inaction.
“I find it challenging to sit down, get still, turn off, and go to sleep. Especially because I’ve got all-day energy and don’t feel particularly tired.”
Nonetheless, Clark understands the importance of sleep, so she reminds herself that the next day will be all the better if she gets eight hours of sleep. If you’re struggling with getting your 8 hours, perhaps try using essential oils or switching up your bedding?
Want to know more?
It may be easy to boost your longevity on a budget, but can you afford to live to 100? We spoke to actuarial scientist Bjorn Ladewig about how much we need to live beyond 100 years.
References
Espeland, D., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water – a continuing subject of debate. International Journal of Circumpolar Health, 81(1). https://doi.org/10.1080/22423982.2022.2111789
Lang, J.J., Prince, S.A., Merucci, K., Cadenas-Sanchez, C., et al. (2024). Cardiorespiratory fitness is a strong and consistent predictor of morbidity and mortality among adults: an overview of meta-analyses representing over 20.9 million observations from 199 unique cohort studies. British Journal of Sports Medicine, [online] p.bjsports-2023-107849. doi:https://doi.org/10.1136/bjsports-2023-107849.
Pringle, E. (2024). Exclusive: Bryan Johnson, the tech founder spending millions to be 18 again, says his goal is to make death optional. Fortune Well. Available at: https://fortune.com/well/2024/02/17/bryan-johnson-blueprint-protocol-aim-death-optional/
Mikhail, A. (2023). Tech bros like Bryan Johnson are spending millions to shoot for immortality. These women are besting them in the longevity game—but don’t call them ‘biohackers’. Fortune Well. Available at: https://fortune.com/well/2023/11/04/longevity-women-biohackers-diet-exercise-bryan-johnson/
Momma, H., Kawakami, R., Honda, T. and Sawada, S.S. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, [online] 56(13). doi:https://doi.org/10.1136/bjsports-2021-105061
Hi Pie! Thanks for the nice article! Feel free to reach out directly if you need anything further. Happy to offer comments and help as you need. Thank you so much for spreading the word that we don’t need to spend millions to live long vibrant lives! Warm regards, Julie