An annual $19,000 longevity budget?
Longevity clinics charge an average of $1,500/ month for testing etc. - what could you do with that?
Don’t call it a comeback.
I’m Roma van der Walt - founder of Vitelle, the first female longevity company - inventing at the intersection of healthspan and female (high) performance. I am an sports scientist and I decided to make the company newsletter more personal.
Here, I will write about my recommendations for women, my own trials and tribulations and how I am shaping my legacy post athletic career while being a NARP (non-athlete regular person) with big audacious aspirations for my future.
1. Why this, why now?
It’s 2025 and the playbook for longevity is still predominantly shaped by men who don’t want to die. Meanwhile, most women that I meet simply want to live well. We want to just keep on living (alright, alright, alright).
2. What kind of community am I here to build?
The world feels like a lot and I want us all to have moments of joy and bliss feeling like the best version of ourselves. If you are somewhat into data (think Emily Oster but for you!) and like to pour into others from a full cup, we’re going to be fast friends.
3. What irks me?
As women we are inundated with “advice”. More so than anyone else. One day you are chugging chia seeds as part of a 7-day challenge to stave off colon cancer and the next, the same doctor who told you cardio would kill your metabolism, is telling you to sprint. Let’s cut through the noise and personalize approaches.
Let’s dive into the $1,500/ month female longevity budget
Just kidding. We are going to apply a tiered approach:
🌸 $250/ month: essentials but make it cute.
👩🔬 $750/ month: lady biohacker.
💰 $1,500/ month: consider donating to this newsletter. ;-)
🥗 $100 – Food as Medicine
Prioritize quality over quantity for items that pack a punch.
Focus on protein-rich staples: eggs, organic lean meats, legumes, and plain yoghurt yogurt (dairy or non-dairy).
Add hormone-supportive veggies: broccoli, kale, arugula, cooked spinach.
Incorporate omega-3s: flaxseed, chia, and fatty fish at least 2x/week.
This nourishes mitochondria, gut health, and helps preserve lean muscle mass.
💊 $80 – Smart Supplement Stack
Only what’s effective.
Magnesium glycinate – sleep, PMS, muscle recovery (Thorne).
Vitamin D3 + K2 – mood, bone health, hormone balance (Nordic Naturals).
Creatine monohydrate – muscle strength and brain health (Thorne) OR
Start with Collagen - supports skin, hair, joints, gut lining (Vital Proteins).
Omega-3 (DHA/EPA) – lowers inflammation, supports cognition (Ritual).
These are the non-negotiables backed by clinical research.
🧘🏽♀️ $40 – Movement & Recovery Tools
Longevity doesn’t need a gym membership. But you need strength and mobility.
Resistance bands, foam roller, dumbbells 3lbs and 15lbs. (Bala Bars).
Free YouTube or app-guided strength circuits (3x/week) (Free Nike Training App).
Daily walks, exercise snacks, or stretching in the evening.
Muscle is medicine. Protect it.
📲 $30 – Tracking & Accountability
What gets tracked gets improved.
Use a wearable of choice (Oura, Whoop, Garmin, etc.) to track activity and sleep.
Log energy and symptoms weekly (test Vitelle with us).
Adjust lifestyle based on your own data—not guesswork.
This isn’t about perfection. It’s about building a foundation you can stick with.
Want the $750 and $1500 versions next ? Stay tuned.
In the meantime, these will be some of the recurring sections going forward:
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.
Love this, Roma! We'll share with The Midst community.