Red light therapy. Ice plunges. Neurofeedback headsets. Dozens of daily supplements. Is this really what it takes to age well? If you ask Dave Asprey, the answer is yes.
For over a decade, Asprey — dubbed the “Father of Biohacking” — has been pushing the boundaries of human performance, spending millions to optimize his biology with one goal: live to 180. His protocol is intense, and for most of us, it’s not exactly practical.
At NOVOS, we’re all for maximizing your lifespan and healthspan. But rather than turn your life into a full-time science experiment based on one person’s longevity journey, we advocate for a simpler, more sustainable approach. Our daily NOVOS Core longevity supplement offers a science-backed solution to help you live younger for longer, even if you don’t have access to daily IV drips, oxygen tanks, and extensive lab testing.
Related: NOVOS Core Vs. Blueprint: Comparing Longevity Supplements
Key Takeaways
- Dave Asprey’s longevity protocol includes an elaborate, multi-step routine that includes red light therapy, fasting, 80+ supplements, and stem cell injections — effective for some, but costly and time-consuming for most.
- Scientific support for his methods varies; while some interventions are backed by research, others offer diminishing returns or minimal evidence.
- NOVOS offers a simpler, science-backed solution, focusing on core aging pathways like cellular senescence and mitochondrial decline using just one daily supplement stack.
- NOVOS Core and Boost deliver targeted, clinically studied ingredients like AKG, Glycine, and NMN, supporting longevity without the complexity or expense.
Inside Dave Asprey’s Longevity Protocol
Dave Asprey’s influence on the biohacking and longevity world is undeniable. As the founder of Bulletproof and an early champion of practices like intermittent fasting, keto, and wearable tech, his protocols have inspired millions to take control of their health. But they’ve also raised eyebrows.
Asprey’s current longevity protocol, which he refers to as the Human Upgrade, is an elaborate routine with multiple steps, including:
- Supplements: Multiple daily supplements; in one recent article, Asprey confirms he spends $3,000 per month on over 80 different supplements.
- Fasting and keto: Asprey advocates for strict metabolic control through intermittent fasting and a high-fat, animal-based, low-carb diet. He cautions against a plant-based diet, citing the high oxalate content of certain plants.
- Biohacking tech: Red light therapy, pulsed electromagnetic fields (PEMF), neurofeedback, and brain stimulation devices are standard to the Dave Asprey protocol.
- Cold exposure and sauna: Asprey uses cryotherapy and infrared sauna sessions for hormetic stress and detox.
- Advanced therapies: A proponent of stem cell injections, ozone therapy, and NAD+ delivered intravenously, Asprey seeks out groundbreaking treatments.
- Sleep optimization: Sleep masks, blue light tech, and tracking devices like the Oura Ring are part of the sleep routine.
- High-quality animal protein: Asprey emphasizes grass-fed meats, organ meats, and collagen-rich cuts.
Potential Benefits & Drawback of the Dave Asprey Protocol
Asprey’s protocol is incredibly thorough, customized, and aspirational. It’s also costly, time-consuming, and, essentially, one man’s experiment in increasing longevity. If you’re a millionaire with unlimited time and resources, this level of biohacking might appeal to you.
The protocol is also inaccessible to the average person. Many of the interventions offer marginal or unproven benefits when stacked, with diminishing returns as complexity increases.
Science Check: Do All These Interventions Work?
Let’s give credit where it’s due: Some of Asprey’s core principles have strong scientific support.
- Intermittent fasting may help reduce inflammation, improve insulin sensitivity, and promote autophagy.
- Wearable tech, like the Oura Ring, can provide useful information about sleep patterns, heart rate variability, and other health data. Certain devices can also enhance sleep — critical for brain health and cellular repair — and mitigate the effects of our modern, screen-heavy lifestyles.
- Targeted supplements, when chosen wisely, can support longevity pathways.
But science also tells us that more isn’t always better. Many of the interventions Asprey uses haven’t been validated in rigorous human studies.
Others, like stem cell injections or NAD+ IVs, are promising but lack long-term data on safety and effectiveness. And piling on dozens of ingredients may actually create unpredictable interactions or overwhelm the body’s natural systems.
The NOVOS Approach to Longevity
At NOVOS, we take a different approach. Instead of chasing every possible biohack, we focus on targeting the root causes of aging, including:
- Cellular senescence
- Mitochondrial dysfunction
- Epigenetic alterations
- Chronic low-grade inflammation
Each ingredient in NOVOS Core is selected to address one or more of these drivers using evidence from the latest aging research. These include:
- Calcium alpha-ketoglutarate (AKG): Shown to extend lifespan and improve healthspan in preclinical models
- Glycine: Supports collagen synthesis and mitochondrial health
- Fisetin: A natural senolytic compound that may help clear “zombie” cells
- Hyaluronic acid and glucosamine sulfate: Support joint and skin health from the inside out
Together, these ingredients work synergistically, with precise dosages for maximum effectiveness across users.
How the NOVOS Longevity Protocol Works
If you’re looking for a way to increase healthspan and lifespan without spending thousands of dollars per month on a questionable regimen, try NOVOS instead.
- Start with NOVOS Core: One daily sachet with 12 carefully selected ingredients, backed by top researchers in aging science, is all you need to up your longevity routine.
- Add NOVOS Boost: For added mitochondrial and cellular support, combine Core with Boost (available for individual purchase or bundled). It delivers NMN, a precursor to NAD+, to support cellular repair, DNA protection, cognitive function, metabolic balance, and energy levels for improved daily performance.
- Follow the NOVOS Longevity lifestyle: Eat a whole-food, nutrient-dense diet (see the NOVOS Longevity Diet). Move daily (walking, resistance training, mobility). Prioritize sleep (seven to nine hours, cool dark room, minimal blue light) and stress management (mindfulness, nature, human connection).
By focusing on foundational behaviors and a streamlined supplement stack, NOVOS helps you build a protocol you can stick to — one that adds up over decades, not just days.
Weighing Time, Money & ROI
| Protocol | Cost | Time Commitment | Consistency | Accessibility |
| Dave Asprey | $3,000 per month | Hours per day | High variability | For the ultra-committed and ultra-wealthy |
| NOVOS | ~$2–4/day (Core + Boost) | Minutes per day | Highly sustainable | Designed for real life |
Longevity requires consistent, daily effort. For most people, straightforward, repeatable habits are more sustainable. For these reasons, Dave Asprey’s protocol isn’t likely to work for those with limited time, money, and resources.
In contrast, NOVOS Core and Boost are accessible to more people and thus may be more effective over time. Our multidisciplinary team includes pioneering longevity experts from Harvard, MIT, and other universities around the world. Additionally, we’re the only consumer brand accepted into the prestigious Longevity Biotechnology Association and one of only two selected as a top-100 team for the XPRIZE for Healthspan Extension.
The Smarter Longevity Strategy
Dave Asprey’s protocol might be fascinating and even inspiring for those new to longevity regimens and biohacking. But for most people, it’s just not realistic.
With NOVOS, you get a practical protocol backed by scientific evidence and case studies that’s designed to help you age well. It takes the complexity out of longevity science and delivers what matters — in one smart protocol, made to fit easily into your daily routine.
Ready to simplify your longevity strategy? Try NOVOS Core today.
FAQ on Dave Asprey’s Protocol vs. NOVOS
What is Dave Asprey’s full longevity protocol?
Asprey’s protocol includes intermittent fasting, a keto diet, red light therapy, cold plunges, sleep tracking, stem cell therapy, and dozens of daily supplements. It evolves frequently based on new biohacking trends and self-experimentation.
How many supplements does Dave Asprey take daily?
Reports vary, but estimates suggest he takes upwards of 80 supplements per day, cycling them based on goals and test results.
Is Dave Asprey’s anti-aging routine backed by science?
Some elements (fasting, sleep, targeted supplementation) are backed by solid evidence. Others (IV ozone therapy, stem cells, extreme stacking) lack sufficient human trials or long-term safety data.
How much does Dave Asprey’s protocol cost per month?
Recent reports indicate it costs $3,000 per month, factoring in supplements, devices, therapies, and diagnostics.
Do I need red light therapy and cryotherapy to live longer?
Not necessarily. While these may offer benefits, they’re not essential. Science supports more foundational strategies like sleep, exercise, and nutrient optimization as far more impactful.
Can NOVOS Core replace multiple longevity supplements?
Yes. NOVOS Core includes 12 ingredients shown to support key aging pathways. Combined with NOVOS Boost, it replaces the need for a massive supplement stack, saving time, money, and guesswork.
