Thread by @CraigBrockie

She’s reinventing the science of aging.

Meet Julie Clark: the 56-year-old whose biological age clocks in at 36.

She’s outpacing Bryan Johnson, the $2M-a-year biohacker, on a mere $4/day.

Here's her simple anti-aging routine for peak health and lasting longevity: 🧵

Most people think an anti-aging routine requires high-tech gadgets and fancy supplements.

But Julie proved otherwise.

Her routine costs less than a Starbucks latte while she ranks #2 on the global longevity leaderboard.

Here’s how:

Julie’s philosophy? Consistency > Perfection

She skips the trackers and eats the occasional donut.

As she put it, “Perfection adds stress. We’re all human, and life happens. Just get right back up and continue.”

Let’s break down her daily routine:

1. Morning

Julie gets up between 4 and 5 AM.

During the week, she prioritizes a consistent wake-up time.

On weekends, she takes it slow, skips the alarm, and lets her body decide.

Mornings are quiet time—she makes her bed, reads scripture, and drinks green tea.

2. Movement

Julie trains 6 days a week—3 days for lifting, 3 days for cardio.

Her weight sessions revolve around compound movements like Romanian deadlifts and split squats.

For cardio, she focuses on Zone 2 training—keeping her heart rate between 60–70% of its max.

She swears by weight training. Why?

Because muscle is a key predictor of longevity.

She watched her mom struggle with Parkinson’s after years of inactivity.

Now she lifts to stay sharp, strong, and self-reliant as she ages.

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Lastly, her workouts typically end with a 20–30-minute sauna, then a 5-minute cold shower after.

Heat builds resilience. Cold lifts mood and boosts immunity.

Together, they supercharge hormones and reduce inflammation.

Her recovery continues with what goes on her plate…

3. Food

Julie doesn’t count calories. She just tracks 2 things:
• 1 lb of veggies
• 100g of protein

She spaces them out throughout the day.

Here’s what a day of eating in her life looks like…

Her breakfast is a “green elixir” that consists of:

• Moringa (plant loaded with antioxidants)
• Fermented greens
• Collagen
• Maca (Peruvian root rich in nutrients)

For lunch, she gets a bowl of veggies with eggs or meat. For dinner, she has steak, greens, or sardines.

4. Supplement stack

Compared to most biohackers, Julie’s stack is refreshingly short:
• B-complex, fish oil, & probiotics
• Magnesium (citrate + threonate)
• Vitamin D3 + K2
• Inositol, Apigenin & L-theanine

And at the end of the day…

5. Sleep

Julie’s in bed around 8:00 PM.

An hour before, she unwinds with a long walk (6–9k steps) and calming music.

Then she stretches, washes her face, brushes her teeth—and done.

Julie proves you don’t need to spend thousands on pills or devices to live longer.

Real longevity is built on simplicity and discipline.

What matters most is sticking to a healthy routine.

Small, intentional habits—done consistently—make all the difference.

Thanks for reading!

If you found this thread useful, retweet this to help others live longer & boost the quality of their lives.

And follow me @craigbrockie for science-based insights to improve your health and longevity.

30 years ago, I lived in chronic pain.

Conventional doctors had no answers.

So I founded Ultimate Health to guide others through the struggles I faced.

Sign up for my email newsletter to learn how to heal, take back control & live your best life.

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