A $750 monthly Female Longevity Budget (rated by Impact)
We bolster our Protocol with active Recovery and Sprinkle of Laissez-Passer
🚗 The blissful Car Sit-In
A friend left me a voice note… from her car. Asking if I had ever done that: avoided all the chores, requests and impositions that beckon once we step past the threshold of the home and into the territory where we are at everybody’s beck and call.
Have I ever?! I truly believe that those extra 5-25 minutes in the car have contributed to more stress lowering than meditation and sound baths combined.
1. 🪞 Can you do nothing for 10 minutes?
In 2025 when our calendars are color coded and every second is scheduled, have you tried not doing anything for 10 minutes? Don’t listen to a podcast at 1.5x or scroll social media. Stare at the ceiling and don’t ask your mind to be quiet. Are you physically able to do that? Let your thoughts run rampant. It’s a radical concept and it’s wonderful. If you must, set a timer on your phone.
2. 🏋🏻♀️ Reader Question: How to resistance train as a Woman
Tarra asked how much resistance training women should do. Fun fact: if you are on a GLP-1, it will require 2-3 resistance training sessions of lifting heavy for 45 minute to one hour per week, to maintain muscle. That’s not easy. If you are not on a weight loss journey or drug, you can most likely get away with doing body weight exercises or heavier lifting twice per week to maintain muscle and would need to increase the weights or number of sessions, to build more muscle.
More considerations:
If the weight you are using feels easy after 3 sets of 15 reps, then it’s not challenging enough for hypertrophy (muscle growth).
You need to prioritize protein to the tune of 1.5 grams per kg of body weight. Probably safe to say that you need 90 grams+.
Make consistent sleep and wake times part of your routine for workout adaptations and maintaining lean mass.
Track strength you can measure like grip strength (more on specifics next time).
3. 💀 Myth of the Week: who wants to conquer Mortality?
This LinkedIn post broke down how Silicon Valley prioritized everything BUT moderation for health, for decades, until it unlocked mortality as the last frontier to overcome. It’s a fascinating read and something I have observed when working with men who are in leadership positions: long distance work travel becomes normalized, men will work 14 hours per day while training for an Ironman triathlon as a side quest; often at the expense of sleep. They fashion themselves after what they think athletes do. But athletes don’t do that. Athletes work incredibly hard and are hardwired to prioritize recovery.
Women on the other hand, don’t want to live harder. We want equilibrium, sensory deprivation and health. Which brings us to the main pièce the resistance for this newsletter: what should women do if they have a fancy longevity budget?
Let’s dive into the $750/ month longevity budget
🥗 $150 – Food as Medicine
We’re going bougie subscription box to cover the basics conveniently.
ButcherBox – High-Quality Protein Delivery.
Vital Choice – Wild Seafood Subscription.
Daily Harvest – Plant-Forward Freezer Meals & Smoothies.
Sakara Life – Functional Meal Programs (*weekly… start with one week per month).
None of these are ready-made meals, but they provide you with the structural components for a high protein, nutrient dense diet.
💊 $100 – EXTRA Smart Supplement Stack
Check back to part 1 for the basics and then add:
Iron with Cofactors
Ashwagandha or Rhodiola
Magnesium L-Threonate
These extras are all in liquid form, which is more bioavaible.
🧘🏽♀️ $350 – Movement & Recovery Tools
We are going beyond a gym or studio membership and into active recovery.
ClassPass
What it includes: Access to classes across yoga, barre, sound baths.
Why it’s great: Try a wide variety without commitment.
Cost: $199/month (based on credits).
Monthly Massages
Why it’s great: allow someone else to unwind you physically and emotionally twice per month and reap the results, backed by science.
Bonus: invest extra $$$ in lymphatic drainage for enhanced circulation, immunity and beauty.
$100 – Skin & UV Protection
External and internal skin longevity to stave off visible aging.
Clean SPF (daily use)
Mineral-based, non-toxic sunscreens with zinc oxide or titanium dioxide
Protects collagen, reduces sun-triggered pigmentation and inflammation
Retinol or Bakuchiol
Retinol = Vitamin A derivative that improves skin cell turnover and collagen
Bakuchiol = gentler, plant-based (great for sensitive or hormonal skin).
Use 2–3x/week to improve skin texture, fine lines, and resilience.
LED red light mask use (one time expense).
Hydrate with electrolytes and salts.
$70 – Labs & Optimization
This is a monthly average covering quarterly hormone and metabolic lab panels.
At-home hormone testing (Strawberry Health)
Estrogen, progesterone, DHEA, testosterone.
Metabolic panels + recommendations (Inside Tracker)
HbA1c, lipid panel, hs-CRP.
Thyroid panel (Quest)
TSH, free T3, free T4, reverse T3 (especially important to determine the cause of fatigue and weight shifts).
Protocol Spotlight: What has the most impact on your recovery:
Don’t miss the Rolls Royce of budgets - Stay tuned for the $1,500 Edition.
We will dive into how grip strength and pelvic strength are related.
Plus some more of these:
Myth of the Week
Chart Drop
Protocol Spotlight
From the Lab to Your Life
Ask Roma & Team– Submit your questions.
Hit subscribe and stay tuned for the next newsletter in two weeks.
And share this with a friend who’s ready to start aging on her own terms.