55岁单身母亲逆转衰老的秘诀
住在凤凰城的朱莉·吉布森·克拉克每年衰老0.665岁。因此，尽管这位单亲妈妈已经55岁，但能更准确决定健康寿命和生命长度的“生理”年龄比实际要低。“生理”年龄测试结果是根据她最新的表观遗传学DNA测试，主要评估生活方式对基因的影响。
在“追求长生”的热潮中，克拉克的成绩可谓十分出色，未来十年这项260亿美元的业务预计可以翻一番。在名为“重返青春奥运会”（Rejuvenation Olympics）的全球网络长寿竞赛中，克拉克排名第二，该竞赛计算4000名参赛者六个月平均衰老速度并进行排名。她的排名高于排名第六的布莱恩·约翰逊和排名第19的彼得·迪亚曼迪斯。约翰逊相当富有，是科技公司创始人，每年为逆转衰老花200万美元；迪亚曼迪斯的风投基金已经投入5亿美元推动技术进步，根据他的网站介绍，多项技术都针对健康衰老和延长寿命。
科技行业百万富翁能采取极端抗衰老方案，比如去看每小时收费1000美元的抗衰老医生，比起来克拉克的方法其实有些简单。毕竟她年收入不到六位数，不可能耗尽积蓄追求长生，还需要钱维持晚年生活。她每月花27美元买健身房会员，每月79美元订购NOVOS公司的保健品，她参加了该公司的试验也跟该公司合作，将结果提交给长寿排行榜。
“到最后，公交车上的车轮都会脱落，但我想，我的车轮不会掉那么快，”之前克拉克曾告诉《财富》杂志。“所以我会尽可能保养好自己。”
她的日常怎么过？事实证明，你也能做到。“这些事就像刷牙一样简单，”克拉克说。
富含蔬菜的饮食
一般来说每天克拉克吃大约16盎司的蔬菜，工作日吃胡萝卜、萝卜和辣椒，其中大部分做成沙拉和汤。她吃各种各样的全营养食物，如多种蔬菜，所以肠道健康，进而增强免疫系统维持身体健康。
克拉克还限制食物中精制糖和谷物的量，糖和谷物所含营养物质比复合碳水化合物要少。
力量和有氧运动
克拉克每周去健身房做有氧运动和力量训练：两天负重训练上半身，两天负重训练下半身，一天针对腹部力量训练。每周她还做四次有氧运动，每次约20到30分钟。
周末克拉克会徒步、划皮划艇、玩匹克球或长距离散步。
随着年龄增长，每周坚持力量训练有助于防止肌肉因衰老流失。找到喜欢的运动更容易坚持。
蒸桑拿、洗冷水浴
每周克拉克至少蒸三次桑拿，20分钟后再洗冷水澡。
长寿专家坚称，冷热浴可给身体施加压力。正如之前长寿专家马克·海曼告诉《财富》杂志的那样，“如果压力杀不死你，就会让你更强壮。”
他说，类似桑拿的热浸泡有利于长寿。“最后能增加热休克蛋白，清除受损的蛋白质增强免疫系统，提升心血管健康。”海曼说。
冷水淋浴跟冷水池浴类似，作用不止提高灵敏程度。冷水能释放肾上腺素并保持身体弹性——这一生物过程被称为刺激效应，能减少炎症。
坚持的动力
克拉克认为自己的健康之旅并不算激烈，跟“生物黑客”关系也不大。她只是坚持简单的方法，通过饮食、锻炼和健康地承受压力提升健康水平。
她认为之所以能日常坚持追求健康长寿，都是因为她的儿子。
作为单亲妈妈母亲，她希望能多陪陪17岁的儿子。她告诉《财富》杂志说：“我想尽可能长时间陪在他身边，所以想尽量减少衰老造成的负面影响。”（财富中文网）
译者：梁宇
审校：夏林
住在凤凰城的朱莉·吉布森·克拉克每年衰老0.665岁。因此，尽管这位单亲妈妈已经55岁，但能更准确决定健康寿命和生命长度的“生理”年龄比实际要低。“生理”年龄测试结果是根据她最新的表观遗传学DNA测试，主要评估生活方式对基因的影响。
在“追求长生”的热潮中，克拉克的成绩可谓十分出色，未来十年这项260亿美元的业务预计可以翻一番。在名为“重返青春奥运会”（Rejuvenation Olympics）的全球网络长寿竞赛中，克拉克排名第二，该竞赛计算4000名参赛者六个月平均衰老速度并进行排名。她的排名高于排名第六的布莱恩·约翰逊和排名第19的彼得·迪亚曼迪斯。约翰逊相当富有，是科技公司创始人，每年为逆转衰老花200万美元；迪亚曼迪斯的风投基金已经投入5亿美元推动技术进步，根据他的网站介绍，多项技术都针对健康衰老和延长寿命。
科技行业百万富翁能采取极端抗衰老方案，比如去看每小时收费1000美元的抗衰老医生，比起来克拉克的方法其实有些简单。毕竟她年收入不到六位数，不可能耗尽积蓄追求长生，还需要钱维持晚年生活。她每月花27美元买健身房会员，每月79美元订购NOVOS公司的保健品，她参加了该公司的试验也跟该公司合作，将结果提交给长寿排行榜。
“到最后，公交车上的车轮都会脱落，但我想，我的车轮不会掉那么快，”之前克拉克曾告诉《财富》杂志。“所以我会尽可能保养好自己。”
她的日常怎么过？事实证明，你也能做到。“这些事就像刷牙一样简单，”克拉克说。
富含蔬菜的饮食
一般来说每天克拉克吃大约16盎司的蔬菜，工作日吃胡萝卜、萝卜和辣椒，其中大部分做成沙拉和汤。她吃各种各样的全营养食物，如多种蔬菜，所以肠道健康，进而增强免疫系统维持身体健康。
克拉克还限制食物中精制糖和谷物的量，糖和谷物所含营养物质比复合碳水化合物要少。
力量和有氧运动
克拉克每周去健身房做有氧运动和力量训练：两天负重训练上半身，两天负重训练下半身，一天针对腹部力量训练。每周她还做四次有氧运动，每次约20到30分钟。
周末克拉克会徒步、划皮划艇、玩匹克球或长距离散步。
随着年龄增长，每周坚持力量训练有助于防止肌肉因衰老流失。找到喜欢的运动更容易坚持。
蒸桑拿、洗冷水浴
每周克拉克至少蒸三次桑拿，20分钟后再洗冷水澡。
长寿专家坚称，冷热浴可给身体施加压力。正如之前长寿专家马克·海曼告诉《财富》杂志的那样，“如果压力杀不死你，就会让你更强壮。”
他说，类似桑拿的热浸泡有利于长寿。“最后能增加热休克蛋白，清除受损的蛋白质增强免疫系统，提升心血管健康。”海曼说。
冷水淋浴跟冷水池浴类似，作用不止提高灵敏程度。冷水能释放肾上腺素并保持身体弹性——这一生物过程被称为刺激效应，能减少炎症。
坚持的动力
克拉克认为自己的健康之旅并不算激烈，跟“生物黑客”关系也不大。她只是坚持简单的方法，通过饮食、锻炼和健康地承受压力提升健康水平。
她认为之所以能日常坚持追求健康长寿，都是因为她的儿子。
作为单亲妈妈母亲，她希望能多陪陪17岁的儿子。她告诉《财富》杂志说：“我想尽可能长时间陪在他身边，所以想尽量减少衰老造成的负面影响。”（财富中文网）
译者：梁宇
审校：夏林
Julie Gibson Clark is aging at 0.665 of a year for every chronological year she lives. So while the Phoenix-based single mother is 55 years old, her “biological” age, which may determine health span and life span more accurately, is decreasing—that is, according to her latest epigenetic DNA test, evaluating how her lifestyle influences her genes.
Amid the craze to live forever—a $26 billion business predicted to nearly double in the next decade—Clark’s results are more than impressive. In a global online longevity game called the Rejuvenation Olympics, ranking 4,000 people’s pace-of-aging averages across six months, Clark is in second place. She ranks higher than No. 6 Bryan Johnson, the wealthy tech founder who spends $2 million per year on reverse aging, and No. 19 Peter Diamandis, whose venture fund has put $500 million into growing technologies, many of which are aimed at research and development for healthy aging and extending life span, according to his website.
Unlike the tech millionaires using extreme anti-aging protocols like spending up to $1,000 an hour to see a rejuvenation doctor, Clark’s secret is somewhat ordinary. After all, she makes less than six figures a year and cannot afford to spend her savings trying to live forever since she will need enough to sustain her into extreme old age. She spends $27 a month on a gym membership and $79 a month on a supplement subscription from NOVOS, the company whose trial she entered and worked with to submit her results to the longevity leaderboard.
“Eventually the wheels will fall off the bus, and I’m like, well, mine aren’t falling off anytime soon,” Clark previously told Fortune. “So I’m going to do everything I can to keep the bus in good order.”
So what’s her daily routine? Turns out, you can do it, too. “This stuff has to just kind of be like brushing your teeth,” Clark says.
A vegetable-rich diet
Clark typically consumes about 16 ounces of vegetables daily, snacking on carrots, radishes, and peppers during the workday. The majority, though, she gets through salads and soups. Eating a diverse array of whole foods, such as a range of vegetables, is associated with a strong gut, which can boost the immune system and keep the body healthy.
Clark also limits the amount of refined sugars and grains she eats, which contain fewer nutrients than complex carbohydrates.
Strength and cardio
When Clark heads to 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 midsection. She also does about 20 to 30 minutes of cardio four times a week.
On the weekends, Clark hikes, kayaks, plays pickleball, or takes a long walk.
Especially as people age, incorporating strength training into the week can help combat age-related muscle loss. Finding an exercise you enjoy can help you stick with it.
A sauna and a cold shower
At least three times a week, Clark uses the sauna for 20 minutes before taking a cold shower.
Longevity experts swear by cold and hot immersion to stress the body. As longevity expert Dr. Mark Hyman previously told Fortune, “A stress that doesn’t kill you makes you stronger.”
Heat immersion like a sauna can activate longevity pathways, he says. “You’ll end up increasing heat shock proteins, which clean up all damaged proteins and boost your immune system and increase your cardiovascular health,” Hyman says.
A cold shower, similar to the cold plunge, can do more than improve alertness. It can release adrenaline and keep the body resilient—a biological process known as hormesis, which can reduce inflammation.
An incentive to keep going
Clark doesn’t see her health journey as intense, nor does she prescribe to the term “biohacker.” She has found easy ways to prioritize her health through diet, exercise, and healthy bouts of stress.
She also credits her motivating factor to keeping up her routine to live a long, healthy life: her son.
As a single mother, she hopes to stay around for her 17-year-old son. “I want to be there for him as long as possible,” she told Fortune. “I want to minimize any negative repercussions of aging.”
