April 13, 2024
In the world of tech titans, competition extends beyond the boardroom to space conquest and extravagant lifestyles. However, one of the most intriguing competitions focuses on reversing the aging process itself: the Rejuvenation Olympics, Bryan Johnson's brainchild.
Quickly rising to the top of the leaderboard is Julie Clark, a single mom in her 50s earning less than $100k per year. Today, she joins the show to teach you how to defy aging with her budget-friendly routine, which includes regular exercise, sauna sessions, a balanced diet with limited refined sugars and grains, and affordable supplements.
Despite not having a billionaire's budget, Julie's aging rate — 0.665 (she only ages 66 out of 100 days) — is remarkable, demonstrating that longevity is within reach for many, without breaking the bank. Unlike many of her counterparts in the Rejuvenation Olympics, her routine is somewhat ordinary. She spends $27 a month on a gym membership and $79 a month on the longevity supplement NOVOS. Julie consumes about 16 ounces of a variety of vegetables daily, snacking on carrots, radishes, and peppers during her workday. She limits the amount of refined sugars and grains she eats, and at least three times a week, Julie uses the sauna for 20 minutes before taking a cold shower.
At the gym, she does a mix of cardio and strength workouts each week: two days of upper body workouts with weights, two days of lower body with weights, and one day of strength training targeting her core, along with 20 to 30 minutes of cardio four times a week. On the weekends, she hikes, kayaks, plays pickleball, or takes a long walk.
Through these simple, affordable health and longevity methods, Julie is considered a top competitor at the Rejuvenation Olympics — measured by the DunedinPACE test, the gold standard for assessing the pace of human aging. This test analyzes DNA methylation marks in white blood cells, providing unique insight into an individual's rate of aging. (I had my test done by TruDiagnostic, which is operated by a former podcast guest of mine named Ryan Smith.) You can read more details about my test results in this article: Ben Greenfield’s Latest “Age Reversal” Lab Testing Results, Diet & Supplement Stack, Top Tactics To Slow Aging, Longevity-Enhancing Stacks & Much More.
Once the leader in the Rejuvenation Olympics, billionaire Bryan Johnson (check out my podcast with him here), is neck and neck with individuals like Julie and Dave Pascoe (a retired engineer who, at 61, looks and feels decades younger), proving that optimizing your longevity doesn't need to cost a fortune.
In this episode, you'll uncover the diverse approaches to anti-aging with me and Julie, showcasing that while there is no one-size-fits-all solution, healthy habits, including exercise, diet, and smart supplementation, can significantly impact healthspan and lifespan. Whether you're a billionaire or an average Joe, the key to longevity may be simpler and more accessible than you think.
During this discussion, you'll discover:
-What is the Rejuvenation Olympics?…04:39
- Rejuvenation Olympics
- Measuring different markers of longevity like biological age and rate of aging
- Bryan Johnson is very impressive, but not at the top of the list
- Podcast with Bryan Johnson:
- Bryan launched Rejuvenation Olympics with Ryan Smith
- Podcast with Ryan Smith:
- This 55-year-old single mom makes less than $100k per year and is reverse aging without spending millions. Here’s her daily routine
- Julie Clark, an average person has a more relatable approach
- Her aging rate is 0.665
- Only aging 66 of every 100 days
- Unlike billionaires in the sphere, she doesn’t spend a lot of money
- Has a more reasonable approach
- NOVOS
- Ben's “Age Reversal” article:
-What is Julie’s background?…07:57
- Heard about longevity in 2017
- Had always been interested in health and nutrition since she was a kid
- Was a swimmer
- Her dad was mixing protein smoothies for her during meets
- Had a really rough period in her 30s
- Married, divorced, and went to college
- Had health issues and was almost kidnapped
- Was excessively stressed and under antidepressants
- Went to see a naturopath
- Got off all wheat and dairy
- Finally took her health seriously
- In her 40s, new problems appeared
- Always felt exhausted, hair was falling out
- Worked out every day, had a healthy diet
- Went to a functional doctor and was tested for heavy metals
- Positive for tungsten, lead, and mercury
- 15 rounds of chelation therapy — has to be done with a doctor to be safe
- Heavy metals were coming down to healthy levels
- Gave up a vegan diet
-How did Julie become a part of the Rejuvenation Olympics?…14:46
- Rejuvenation Olympics
- Started naturally detoxing and researching
- Dad was an astronaut on Skylab 3
- Was a NASA scientist
- Was into health
- Looked into detox
- Learned about fasting and the AIP diet
- Rhonda Patrick
- Jason Fung's Fasting Method
- Valter Longo’s Fasting Mimicking Diet
- That was the first time she heard about the longevity movement
- Found David Sinclair, and learned about senolytics
- Podcast with Dr. David Sinclair:
- Fisetin
- NOVOS
- NOVOS Age — biological aging test
- Supplements
- Was asked to be part of the NOVOS study
- Became a part of the Rejuvenation Olympics
-Was Julie surprised with the results?…19:41
- Didn’t know who Bryan Johnson was at first
- She was mostly interested in different protocols impacting different people
- A lot of the stuff is based on genetic individuality and your response
- A genetic profile in Julie’s family
- Maternal grandmother died of lupus
- Autoimmune diseases all over that side of the family
- Maternal grandfather smoked, drank, and lived well into his 80s
- Her mother is 85 and has Parkinson’s
- The influence of genetic tests
- Has the MTHFR gene — mutations in the MTHFR gene can lead to reduced enzyme activity, potentially causing elevated homocysteine levels, which are associated with an increased risk of heart disease, stroke, and pregnancy complications
- Methyl folate — the active form of folate, a B vitamin that plays a crucial role in various bodily functions, including DNA synthesis and repair, cell division, and the production of neurotransmitters — doesn't necessarily help her
- Choline — an essential nutrient that plays a crucial role in various bodily functions, including supporting brain development, nerve function, muscle movement, and metabolism — works better for her
-What does Julie’s diet look like?…25:38
- Doesn’t eat until 10
- Powdered green drink
- Sometimes adds maca
- Organifi or Athletic Greens
- Used to take lots of moringa but thinks it was messing with her thyroid
- Moringa could disrupt thyroid function
- Dr. Kara Fitzgerald — Younger You Program
- Fasting protocol for premenopausal and postmenopausal women
- 10- to 12-hour intermittent fast for premenopausal females
- 12- to 16-hour daily intermittent fast for postmenopausal females
- Trying to get 100g of protein a day
- Podcast with Gabrielle Lyon:
- Staying Strong Forever, Research-Backed Protein Intake Recommendations, The Best Supplements For Muscle Gain & More With Dr. Gabrielle Lyon.
- 1 gram of protein per pound of lean muscle
- At noon, a bowl of vegetables anywhere from 6 to 10 oz
- A few olives in there too for the salt and fats
- Well Fed: Paleo Recipes for People Who Love to Eat by Melissa Joulwan
- For protein:
- Avoids carbohydrates
- Dinner at 5:30 p.m. with the family
- Enjoys the weekends with the family
- Can’t have sugar at night, it causes her to experience hot flashes
- Apple cider vinegar
- Ben’s routine when he eats alone
- Once a week, he goes out to a restaurant
- Roast chicken, steak, or fish
- Not eating much after 5:30 p.m.
- Podcasts with Joe Stout:
-What supplements, digestive enzymes, and probiotics does Julie take?…40:26
- Supplements Julie has taken for decades
- Magnesium 400 to 600mg a day
- Discovered years before that she has a magnesium deficiency
- Fish oil
- Vitamin D + K2
- Vitamin B Complex
- Magnesium 400 to 600mg a day
- Experimented with creatine but experienced hair loss
- Genetic Genie
- SelfDecode
- NOVOS Core
- NOVOS Boost
-What does Julie do for sleep support?…45:31
- Julie has always tried to get 8 hours of sleep
- Sleep mask
- Mouth tape
- Weighted sleep masks can help with relaxation
- Weighted sleep mask
-How does Julie incorporate the use of technology?…47:28
- Sensate (use code BGL to save $30)
- Apollo (use code BG15 to save 15%)
- Tried HBOT once or twice
- She doesn’t use any device
-Ben’s ad for his Spokane house…48:35
-What is Julie’s fitness routine?…50:30
- Sometimes swims
- Likes going to the gym but does not like working out
- Likes going to the sauna
- Monday
- VO2 Max
- 30 minutes Norwegian 4×4 (3 minutes easy, 4 minutes hard, 4 times through, and then just two minutes really easy)
- 5 minutes for abs
- 30 minutes sauna
- 5 minutes cold shower (as cold as she can get, 4 to 5 solid minutes) — a natural anti-depressant for her
- Tuesday
- An hour or so of full-body workout with free weights
- Wednesday
- Abs and zone 2 cardio (StepMill or elliptical trainer for 20, 30, or 45 minutes
- All workouts are done in a fasted state
- Thursday
- Zone 2 cardio
- Somewhere between Thursday, Friday, or Saturday
- Another full-body workout using machines
- Nothing on Sunday, except walking or hiking
-What are Julie’s spiritual practices?…56:46
- Prayer in the morning
- Was raised Lutheran but followed Buddhism in high school and loves meditating
- Deployed in the military but was not a soldier — in Doha, Qatar
- Went to a Catholic service
- In Europe, went to cathedrals
- Wanted to raise her son Catholic, so she went to catechism classes
- Like many people, just knew that there was something bigger out there
- Looked at different practices and ended in the Catholic Church
- Reads the Bible every morning, prays, and goes to Mass
- Ben uses Bible in One Year
- Takes about 15 to 20 minutes to read
- Meet as a family at 7:00 a.m., read the Bible, and pray together
- Prayer breaks throughout the day, before breakfast, before lunch, and before dinner
- At night, her family gathers, prays, and reads the Bible again
- Always being reminded to pray makes you aware that other people are struggling
- You have to have your WHY and a sense of belonging
-How long does Julie want to live?…1:03:03
- Doesn’t have a number
- Lost her brother when he was 38 — he was a triathlete and an ER doctor
- A goal is to be healthy, happy, mobile, and vital
- To be a mother to her son
-And much more…
Upcoming Events:
- Health Optimization Summit — London: June 15–16, 2024
The Health Optimization Summit is the ultimate gathering for anyone passionate about biohacking, wellness, and living their best life. Dubbed a must-do event, it promises a transformative weekend filled with the opportunity to meet and learn from over 35 world-class speakers (including yours truly) in nutrition, longevity, mental health, relationships, and more. Learn best-kept secrets, try out the latest high-tech health gadgets, and discover the cleanest supplements and foods on the market. Don't miss this life-changing weekend — grab your tickets before they're gone here.
- The Longevity Circle Retreat in Croatia — Superyacht Wellness Adventure: Sept 4–10, 2024
Step aboard the ultimate luxury wellness journey: the longevity-focused Superyacht Wellness Adventure, set against the breathtaking backdrop of Croatia from September 4–10, 2024. This exclusive, invite-only event offers an unparalleled experience that blends opulence with the pursuit of wellness, disease prevention, and a long, happy life. With only 10 cabins available, this intimate retreat promises personalized attention and an atmosphere of elite exclusivity. Each day, I will lead 5–6 invigorating workouts, share insights through 1–2 enlightening talks, and engage in organic discussions and Q&A sessions, ensuring a transformative experience. Secure your spot here on this once-in-a-lifetime adventure and be part of a select group dedicated to elevating their health.
- Biohacking Retreat with Ben Greenfield — Costa Rica: Oct 28–31, 2024
Join me this October for an unparalleled biohacking retreat set in the breathtaking landscapes of Costa Rica. This is an exclusive opportunity to dive deep into the world of biohacking, wellness, and personal optimization at Kinkára, a sanctuary of rejuvenation and adventure. Over three nights, you'll get to explore cutting-edge strategies for enhancing your health and performance, from engaging lectures to hands-on meditation and breathwork sessions. We'll bond over group hikes, savor three meticulously prepared meals daily, unwind with live music, and experience the transformative Temezcal ceremony. Plus, you'll enjoy luxury amenities and quality time with me and a community of like-minded individuals. Space is intentionally limited to 50 guests to ensure a personalized and impactful experience. Don't miss this chance to elevate your well-being and connect with the essence of biohacking amidst Costa Rica's natural beauty. Secure your spot here to ensure you don't miss out!
- Keep up on Ben's LIVE appearances by following bengreenfieldfitness.com/calendar!
Click here for the full written transcript of this podcast episode.
Resources from this episode:
– Julie Gibson Clark:
- Rejuvenation Olympics
- NOVOS
- Books
- Cookbook
- This 55-year-old single mom makes less than $100k per year and is reverse aging without spending millions. Here’s her daily routine
- DunedinPACE
– Podcasts:
- The Jack Dorsey Podcast: Advanced Stress Mitigation Tactics, Extreme Time-Saving Workouts, DIY Cold Tubs, Hormesis, One-Meal-A-Day & More.
- A Step-By-Step Blueprint For Longevity: The Most Advanced Age Reversal Strategies Known To Humankind, With Bryan Johnson.
- Is This The Most Advanced Anti-Aging Analysis & Epigenetic Diagnostic Test Of The Future?
- Ben Greenfield Interviews Dr. David Sinclair About Lifespan: Why We Age―and Why We Don’t Have To.
- Staying Strong Forever, Research-Backed Protein Intake Recommendations, The Best Supplements For Muscle Gain & More With Dr. Gabrielle Lyon.
- Podcast Episode #32: “The Return of the Goats: Goat’s Milk vs. Cow’s Milk”
- Podcast Episode #16: All About Protein, Enzymes & Probiotics!
- Ben Greenfield’s Latest “Age Reversal” Lab Testing Results, Diet & Supplement Stack, Top Tactics To Slow Aging, Longevity-Enhancing Stacks & Much More.
– Books:
– Other Resources:
- Organifi
- Maca
- U.S. Wellness Meats
- Goat Milk
- Apple Cider Vinegar
- Magnesium
- Fish Oil
- Vitamin D + K2
- Vitamin B Complex
- Sleep Mask
- Mouth Tape
- Weighted Sleep Mask
- Sensate (use code BGL to save $30)
- Apollo (use code BG15 to save 15%)
- HBOT
- Sauna
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Do you have questions, thoughts, or feedback for Julie Clark or me? Leave your comments below and one of us will reply!
Loved listening to a women’s story and perspective on improving one’s health and vitality. So much more natural and approachable than many of the expensive, popular ‘biohacking’ protocols. And so suitable for women of this age group struggling with menopausal symptoms. I know it’s a scary topic for men, but there’s a huge number of us women out there eager to learn how to navigate these hormonal imbalances naturally.
Thank you for the interview and insight.
Ann
What is the NR she likes/recommends? Didn’t see that listed.
Hi. I am trying Niacel by Thorne now. But in the past I have used and liked Tru Niagen too. Juls