01
Don't smoke
Tobacco remains one of the clearest avoidable threats to lifespan and healthspan. If you smoke, stopping is a higher-priority longevity intervention than almost anything discussed later.
The NOVOS Regimen
A science-backed longevity guide
The guide to eating, moving, sleeping and supplementing for a longer, healthier life.
Longevity is not one hack, molecule, diet or workout. It is the cumulative effect of hundreds of choices acting on the interconnected systems that determine how we age. This is the NOVOS framework for putting the strongest evidence into practice.
Clinically studied2,000+ verified clinicians15M+ servings worldwide
Mitochondrial dysfunction
Cells produce energy less efficiently over time.
Cellular senescence
Damaged cells stop dividing and signal inflammation.
Loss of proteostasis
Proteins become harder to fold, maintain and clear.
Altered cellular communication
Signals between cells and tissues shift.
Genomic instability
DNA damage accumulates faster than it is repaired.
Epigenetic alterations
Gene regulation drifts from its youthful pattern.
Telomere shortening
Chromosome ends erode with cell division.
Deregulated nutrient sensing
Growth and repair pathways lose balance.
Stem cell exhaustion
Tissue renewal capacity declines.
Disabled macroautophagy
Cellular recycling becomes less effective.
Inflammaging
Chronic low-grade inflammation rises.
Microbiome dysbiosis
The gut ecosystem loses diversity and balance.
Longevity is a system
There is no single longevity switch.
You do not age through one pathway. So longevity should not be approached through one intervention.
Aging emerges from interconnected biological processes occurring throughout the body. Mitochondria produce less efficiently. Proteins become harder to maintain. Senescent cells accumulate. Gene regulation changes. Inflammation can increase. Stem-cell function declines. The microbiome shifts.
Scientists increasingly describe these processes through the 12 Hallmarks of Aging. That matters because optimizing one pathway while neglecting everything else is unlikely to be the best strategy.
The NOVOS Routine therefore works at three levels: lifestyle → biological systems → measurable outcomes.
1
Foundation
The behaviors with the strongest evidence and greatest probable effect.
2
Optimization
Nutrition, supplementation, metabolic health and other interventions that help optimize the systems underneath healthy aging.
3
Measure + iterate
Track meaningful health and aging signals and adjust over time.
4
Frontier
Interesting interventions being studied for longevity, but where the evidence remains incomplete.
Lifestyle → systems → outcomes
Select a behavior to see the biological systems it acts on and what it helps preserve.
Systems it acts on
Metabolism
Inflammation
Microbiome
Vascular function
Facial aging
What it helps preserve
Metabolic health
Cardiovascular function
Energy
Systems it acts on
Metabolism
Vascular function
Mitochondria
What it helps preserve
Mobility
Independence
Healthspan
Systems it acts on
Mitochondria
Muscle
Brain
Vascular function
What it helps preserve
Strength
Cardiovascular function
Mobility
Systems it acts on
Brain
Metabolism
Inflammation
Cellular repair
Facial aging
What it helps preserve
Cognition
Energy
Healthspan
Systems it acts on
Brain
Inflammation
Vascular function
Facial aging
What it helps preserve
Cognition
Cardiovascular function
Healthspan
Systems it acts on
Mitochondria
Cellular repair
Vascular function
Microbiome
Facial aging
What it helps preserve
Energy
Cardiovascular function
Healthspan
The biggest levers
Start with what matters most.
The highest-tech longevity intervention cannot compensate for consistently poor sleep, inactivity, smoking, metabolic dysfunction, or a poor diet.
Why evidence level matters, Strong human evidence: Established guidelines, multiple human studies or clinical outcomes.
02
Move every day
Exercise is one of the most consistently supported interventions for healthy aging — cardiovascular fitness, muscle, bone, insulin sensitivity, brain health and physical independence.
03
Build and keep muscle
Muscle is metabolic machinery as well as movement machinery. Strength becomes increasingly valuable with age.
04
Protect metabolic health
Avoid chronic overnutrition, excessive visceral fat and poor glucose control. Favor whole foods, fiber and movement.
05
Protect sleep
Sleep is not downtime. It is when multiple systems involved in cognition, metabolism and recovery recalibrate.
06
Eat mostly real food
Build your diet around plants, legumes, vegetables, fruit, mushrooms, nuts, seeds and olive oil rather than designing it around supplements.
Longevity begins with fundamentals. Optimization comes next.
Eat for longevity
Eat mostly plants. Mostly whole foods. For decades.
There is no single “longevity diet,” but the strongest human evidence repeatedly converges around similar principles: abundant minimally processed plants, fiber, healthy unsaturated fats, adequate protein, fewer refined carbohydrates, and relatively little processed meat and ultra-processed food.
Why evidence level matters, Strong human evidence: Established guidelines, multiple human studies or clinical outcomes.
Mediterranean-style dietary patterns remain among the best-studied approaches for cardiovascular health and longevity. The useful distinction is not carbohydrate avoidance. It is food quality rather than macronutrient ideology.
Build a longevity plate
½ plate
Vegetables, mushrooms, greens and colorful plants.
¼ plate
Protein, emphasizing legumes, beans, lentils, fish and other high-quality sources.
¼ plate
High-quality minimally processed carbohydrates: beans, intact grains, quinoa, fruit or starchy vegetables.
On top, not a wedge
Healthy fats, fermented foods, herbs and spices layer over the three portions: 1-2 Tbsp olive oil or avocado, a small handful of nuts or seeds, a few tablespoons of kimchi, sauerkraut, kefir, yogurt or miso, and as many herbs, spices, garlic and onions as you like.
Eat more of
Vegetables
Make vegetables the foundation rather than a garnish. Prioritize variety: leafy greens, cruciferous vegetables, peppers, tomatoes, onions, garlic and other colorful plants.
Legumes
Beans, lentils and chickpeas provide fiber, protein and a broad range of micronutrients while replacing some animal protein.
Mushrooms
Mushrooms provide unique bioactive compounds and can replace part of the meat or refined-starch component of meals.
Fruit, especially berries
Fruit provides fiber and phytochemicals without needing to be feared because it contains naturally occurring sugar.
Extra-virgin olive oil
Make extra-virgin olive oil a primary culinary fat.
Nuts and seeds
Walnuts, almonds, hazelnuts, chia, flax, pumpkin seeds and other nuts and seeds provide unsaturated fats, minerals and fiber.
Fish
Fatty fish can provide EPA and DHA as part of an overall Mediterranean-style pattern.
Fermented and high-fiber foods
Support a diverse gut microbial ecosystem with fiber-rich plants and fermented foods when tolerated.
Eat less of
Ultra-processed food
The problem is bigger than sugar alone. Highly processed foods can make it easier to overconsume calories while displacing fiber and micronutrients.
Sugar-sweetened beverages
Water should be the default beverage. Coffee and tea can fit comfortably into a longevity-oriented diet for most adults.
Refined carbohydrates
White bread, pastries, sweets and refined cereal products should be occasional rather than foundational.
Processed meat
Minimize processed meats.
Excessive red meat
Red meat is comparatively high in saturated fat and mTOR-driving amino acids. Keep it occasional rather than central.
Alcohol
Do not start drinking for longevity. If you do not drink, there is no longevity reason to begin. Less is generally better.
Protein
Protein is essential. More is not always better.
Why evidence level matters, Preclinical: Cells or animal models.
Older versions of longevity advice sometimes treated protein itself as a problem because amino acids activate growth pathways such as mTOR and IGF-1. The reality is more nuanced.
Maintaining muscle, strength and physical function becomes increasingly important as we age. Chronically insufficient protein can work against those goals. Human observational research generally favors replacing some animal protein, especially processed and red meat, with plant protein.
Animal research suggests reducing methionine and isoleucine can influence nutrient-sensing pathways, metabolic health and lifespan — scientifically interesting, but not yet evidence that intentionally restricting these amino acids will extend human lifespan.
- Consume enough protein to maintain muscle and support training.
- Favor a meaningful proportion from plant sources.
- Do not chase maximal protein intake simply because higher numbers sound healthier.
- Adjust protein needs upward when age, training volume, recovery needs or medical circumstances justify it.
Relative growth-pathway signaling per gram of protein, based on leucine, methionine and isoleucine content. Select a source to see the trade-off. Illustrative, not a clinical measurement.
Lentils + beans
Fiber, minerals and protein with comparatively modest methionine content.
Tofu + tempeh
Complete soy protein with a favorable amino-acid profile.
Pea + rice blend
A complete plant protein blend — the approach used in NOVOS Bar.
Fish
High-quality animal protein plus EPA and DHA.
Poultry + eggs
Efficient protein sources; reasonable in moderation.
Whey + casein
Highest in leucine, methionine and isoleucine; useful around training.
Red meat
Higher in saturated fat and mTOR-signaling amino acids; keep occasional.
The longevity goal is not low protein. It is enough high-quality protein to preserve muscle without designing the entire diet around maximum protein intake.
Longevity nutrition
NOVOS Bar
A protein bar designed around more than protein.
Created for the moments when eating a perfect whole-food meal is unrealistic: travel, meetings, workouts, or a busy day.
- 15 g complete plant protein from pea, brown rice and seed sources.
- 6–7 g fiber, soluble and insoluble.
- 21 vitamins and minerals at 50% Daily Value per bar.
- 5 longevity supplements: taurine, astaxanthin, Lion’s Mane, reishi, cordyceps.
- No artificial shortcuts: no artificial sweeteners, sugar alcohols, refined seed oils, dyes or gums.
What is inside
Olive oil
Organic extra-virgin olive oil as a primary fat source.
Honey
A real-food sweetener instead of artificial sweeteners or alcohols.
Taurine
1.5 g of an amino acid studied in connection with healthy aging.
Astaxanthin
3 mg of a carotenoid studied for skin and cellular protection.
Lion's Mane
200 mg extract from a functional mushroom studied for cognition.
Reishi
200 mg extract, traditionally used and studied for immune balance.
Cordyceps
200 mg extract studied in connection with energy metabolism.
Fruit + vegetables
Whole-food concentrates rather than synthetic fillers.
Seed butters
Organic sunflower and pumpkin seed butters for fats and minerals.
Meal timing + fasting
Give metabolism a rhythm.
Meal timing is a promising longevity-adjacent tool, but human evidence is much stronger for metabolic health than for extending lifespan.
Why evidence level matters, Human clinical: Randomized or controlled human research supporting the specific claim.
Keep a consistent eating window.
A roughly 10–12 hour daily eating window is practical for many people. Randomized trials suggest 8–10 hour windows can produce modest metabolic benefits in some populations.
Avoid constant grazing.
Allow meaningful periods during the day and overnight when you are not continuously consuming calories.
Earlier is often better.
When practical, consuming more calories earlier rather than concentrating the largest meal before sleep may better align intake with circadian biology.
Leave time before bed.
Avoid very large meals immediately before sleeping.
Do not turn fasting into a contest.
Long fasts are not necessary for a good longevity routine and can create downsides for lean mass, training quality or medication management.
Keep the claim honest.
Human evidence supports modest cardiometabolic effects from time-restricted eating. Human lifespan extension has not been demonstrated.
Move
Train for the body you want at 80.
Cardiorespiratory fitness, strength, muscle and balance are among the most valuable physical assets you can carry into later life.
Why evidence level matters, Strong human evidence: Established guidelines, multiple human studies or clinical outcomes.
Move
Daily low-intensity movement.
Aerobic
Build cardiovascular capacity.
Strength
Preserve muscle, bone and power.
Mobility + balance
Preserve range of motion and reduce loss of function.
7,000+ steps is a meaningful benchmark.
You do not need to worship 10,000. A large 2025 systematic review found that roughly 7,000 steps per day was associated with substantial improvements across multiple health outcomes compared with very low activity. The most important message is simpler: move more and sit less.
2,000 steps
4,000 steps
7,000 steps
10,000 steps
Why evidence level matters, Human observational: Associations in human populations, not proof of causality.
Build your engine.
Guidelines recommend roughly 150–300 min/week moderate aerobic or 75–150 min vigorous, or a mixture.
Brisk walking
Running
Cycling
Swimming
Hiking
Rowing
Dancing
Racquet sports
Most aerobic training does not need to be maximal — combine easy-to-moderate work with occasional harder intervals to preserve cardiorespiratory fitness over decades.
Strength is longevity infrastructure.
Perform resistance training at least two days per week, training the major muscle groups: legs, hips, back, pushing, pulling, grip and power.
Beginner
2 full-body sessions per week.
Intermediate
3 full-body sessions or upper/lower split.
Advanced
Train to performance goals while protecting recovery.
Mobility work should support the movements you want to keep doing: dynamic mobility, full-range resistance training, balance work, and yoga or Pilates if you enjoy them. Passive stretching alone is not a major independent lifespan intervention.
One of the most useful longevity questions is not “How much can you suffer in a workout?” It is “How much physical reserve are you building for the future?”
Your week
Mon
Short strength session + walk
Tue
Easy walk
Wed
Mobility + walk
Thu
Short strength session + walk
Fri
Easy aerobic activity you enjoy
Sat
Longer relaxed walk or recreation
Sun
Recovery + light movement
Mon
Strength + walking
Tue
Aerobic + walking
Wed
Walking / mobility / recovery
Thu
Strength + walking
Fri
Aerobic or intervals
Sat
Long easy movement / recreational activity
Sun
Recovery + walking
Mon
Strength (lower emphasis) + easy aerobic
Tue
Intervals + walking
Wed
Strength (upper emphasis) + mobility
Thu
Longer easy aerobic
Fri
Strength + short intensity work
Sat
Long aerobic session or sport
Sun
Recovery, walking, mobility
Supplement smarter
Food first. Targeted supplementation second.
Supplements should not compensate for a poor diet, poor sleep or inactivity. They can, however, serve two useful purposes.
01 · Nutrient sufficiency
Help close specific dietary or physiological gaps.
02 · Longevity optimization
Deliver compounds studied for their effects on aging pathways.
The simple version
For most people the foundation is genuinely simple.
A high-quality multivitamin plus omega-3 (EPA and DHA) gets most people practically all the way there. Add vitamin D if your levels or sun exposure call for it, and B12 if you eat little or no animal food. Everything below is context, not a shopping list.
Supplement what makes sense for your diet, biology, medications and risk factors, not what happens to be trending online.
The micronutrient checklist
Educational reference, not a universal supplement schedule. Expand any nutrient for context.
Vitamin D
Relevant to bone, muscle and immune function. Needs vary substantially by sun exposure, diet and blood levels.
Vitamin B12 + B vitamins
Important for energy metabolism, neurological function and blood-cell formation. Particular attention for vegans, vegetarians, older adults.
Iron
Essential for oxygen transport. Deficiency common in some groups; unnecessary supplementation can be harmful.
Magnesium
Essential for hundreds of enzymatic reactions. NOVOS Core already includes magnesium.
Omega-3
EPA and DHA from fatty fish or supplementation, based on dietary intake and clinician guidance.
Zinc
Important for immune function and many enzymes. Chronic excess can impair copper balance.
Copper
Essential but needed in small quantities. Do not routinely supplement large amounts.
Iodine
Essential for thyroid hormone production. Both deficiency and excess can create problems.
Calcium
Prioritize dietary calcium where practical; needs depend on age, sex and bone health.
Choline
Important for cell membranes, neurotransmission and liver function.
Vitamin A
Essential for vision, immunity and cellular function. Routine high-dose supplementation is not necessary for everyone.
Vitamin C
Important for connective tissue and antioxidant systems. Also present in NOVOS Core.
Vitamin K
Important to coagulation and bone biology. Anticoagulant users need medical guidance.
No single blood panel perfectly captures nutritional status. Use laboratory testing where validated, and interpret it together with your healthcare professional rather than assuming either “normal” or “abnormal” automatically tells the whole story.
The NOVOS system
Five ways NOVOS complements the foundation.
Different products address different parts of the longevity system. They complement, not replace, the lifestyle fundamentals above. Select a product to see it.
Biological aging foundation
NOVOS Core
Designed around the biology of aging itself.
NOVOS Core is the foundational NOVOS daily formulation, designed around all 12 Hallmarks of Aging using 12 longevity ingredients in one daily serving.
The finished formulation has been evaluated in a randomized, double-blind, placebo-controlled human clinical trial in adults over 40 — improving cardiovascular aging markers including endothelial function, arterial flexibility, and systolic blood pressure.
Why evidence level matters, Human clinical: Randomized or controlled human research supporting the specific claim.
In a NOVOS customer survey, 81% reported feeling a difference within two weeks across energy, sleep, mood, cognition, skin and overall wellbeing.
A small exploratory NOVOS pilot involving four participants found an average 22% improvement in measured skin firmness over six months.
Why evidence level matters, Ingredient research: Evidence relates to an ingredient, not necessarily the complete formula.
In a separate small six-month observational study, participants used NOVOS Core + NOVOS Boost while their biological Pace of Aging was measured with an epigenetic clock. Eight of eleven completers showed changes greater than estimated measurement variability, and the group's average Pace of Aging declined 6.1%.
This is preliminary, not randomized clinical proof that Core reverses biological age.
Why evidence level matters, Human observational: Associations in human populations, not proof of causality.
Human RCT
- Cardiovascular aging biomarkers
- Finished NOVOS Core formula
- Randomized · double-blind · placebo-controlled
Why evidence level matters, Human clinical: Randomized or controlled human research supporting the specific claim.
Human observational
- Biological Pace of Aging
- Core + Boost
- Small six-month case study
Why evidence level matters, Human observational: Associations in human populations, not proof of causality.
Human pilot
- Skin firmness
- Core
- Small n=4 exploratory pilot
Why evidence level matters, Ingredient research: Evidence relates to an ingredient, not necessarily the complete formula.
Organ + metabolic support
NOVOS Vital
Support the systems that become harder to maintain with age.
Aging is not uniform. Your brain, cardiovascular system, eyes, gut, liver, kidneys and muscles each encounter different stresses over time. NOVOS Vital was formulated around these seven organ systems with seven disclosed active ingredients.
Seven actives. No proprietary blend.
Why evidence level matters, Ingredient research: Evidence relates to an ingredient, not necessarily the complete formula.
NAD+ support
NOVOS Boost
Support NAD+, a molecule cells depend on.
NAD+ levels tend to decline with age. NOVOS Boost supplies 250 mg of >99% pure NMN per two capsules, a direct precursor the body can use to produce NAD+.
Increasing NAD+ is not the same thing as proving human lifespan extension.
Longevity nutrition
NOVOS Bar
Make the food layer easier to execute.
- 15 g complete plant protein
- 6–7 g fiber
- 21 vitamins + minerals
- Five built-in longevity supplements
Measure
NOVOS Age
What gets measured can be improved.
NOVOS Age uses one at-home blood sample to report Biological Age, Pace of Aging (DunedinPACE), 11 organ ages, and Telomere Length, combining 150+ biomarkers across ~850,000 DNA methylation sites.
Biological-age tests are research-informed wellness tools, not diagnostic tests.
One day, one routine
What a longevity day actually looks like.
Longevity is built by ordinary days repeated for decades. This is an illustrative structure, not a prescription.
Morning
Light, movement, protein
Get outdoor light early to anchor your circadian rhythm, move your body, and build a first meal around protein, fiber and whole foods. NOVOS Core is designed to be taken as part of the morning routine.
Midday
Real food + movement breaks
Prioritize vegetables, legumes, whole grains, healthy fats and adequate protein. Break up long sitting periods with short walks.
Afternoon
Train
Strength, aerobic work, or both, depending on your week. Keep intensity sustainable and progressive rather than punishing.
Evening
Earlier, lighter meals
Shift more calories earlier in the day and avoid very large late meals. Keep alcohol low or absent.
Night
Protect sleep
Dim lights, cool the room, keep a consistent schedule, and wind down. Sleep is when much of the body's repair happens.
Sleep
Sleep is not downtime. It is maintenance.
Most adults need roughly seven to nine hours of quality sleep. Chronic short sleep is associated with worse cardiometabolic, cognitive and immune outcomes.
Why evidence level matters, Strong human evidence: Established guidelines, multiple human studies or clinical outcomes.
During sleep the brain clears metabolic byproducts, memory is consolidated, hormonal rhythms reset and tissue repair accelerates. You cannot out-supplement chronically poor sleep, and improving sleep is one of the highest-return changes available to most people.
The sleep protocol
Keep a consistent schedule
Going to bed and waking at similar times supports circadian stability.
Get morning light
Bright light early in the day is one of the strongest signals for aligning your internal clock.
Dim the evening
Reduce bright and blue-heavy light in the hours before bed.
Cool, dark, quiet
A slightly cool, very dark and quiet room supports deeper, less fragmented sleep.
Time caffeine carefully
Afternoon and evening caffeine can reduce sleep quality even when falling asleep still feels easy.
Limit alcohol
Alcohol may cause drowsiness but tends to fragment sleep and suppress restorative stages.
Avoid large late meals
Very large meals close to bedtime can disrupt sleep and metabolic signaling overnight.
Move during the day
Regular physical activity improves sleep quality for most people.
Address persistent problems
Chronic insomnia, loud snoring or severe daytime sleepiness deserve professional evaluation.
Quantity matters, but so does regularity. A predictable sleep window is itself a longevity habit.
Recover + connect
Your nervous system and your relationships are part of your biology.
Stress, sleep, connection and purpose are not separate from physical health; they shape it through measurable pathways.
Stress regulation
Chronic psychological stress affects sleep, blood pressure, behavior and inflammation. Breathing work, meditation, time outdoors and structured downtime can help.
Why evidence level matters, Human clinical: Randomized or controlled human research supporting the specific claim.
Social health
Strong social connection is consistently associated with better health outcomes and lower mortality risk; loneliness is associated with worse outcomes.
Why evidence level matters, Human observational: Associations in human populations, not proof of causality.
Purpose + cognitive engagement
A sense of purpose, continued learning and mentally engaging activity are associated with better cognitive and psychological outcomes with age.
Why evidence level matters, Human observational: Associations in human populations, not proof of causality.
Sauna + heat exposure
Regular sauna use has been studied in connection with cardiovascular measures and wellbeing, largely in observational cohorts. Use with caution if you have cardiovascular conditions.
Why evidence level matters, Human observational: Associations in human populations, not proof of causality.
Cold exposure
Cold showers and immersion may support mood and perceived recovery, but human longevity evidence is limited. Extreme immersion carries real risks for some people.
Why evidence level matters, Emerging: Interesting science but insufficient evidence for routine recommendation.
Oral + skin health
Oral hygiene and sun protection are underrated maintenance layers with long-term relevance to inflammation, dental preservation and skin aging.
Why evidence level matters, Strong human evidence: Established guidelines, multiple human studies or clinical outcomes.
Recovery is not the reward for training. It is part of the training.
Prevention is a longevity intervention.
Do not smoke or vape. Keep alcohol low or absent. Protect your skin from excessive UV exposure. Stay current with recommended screenings and vaccinations. Manage blood pressure, blood lipids, blood sugar and body composition with your clinician. Wear a seatbelt and a helmet.
Screening and medication decisions belong with your healthcare professional.
Why evidence level matters, Strong human evidence: Established guidelines, multiple human studies or clinical outcomes.
Measure + iterate
Turn your routine into a feedback loop.
Without measurement, a longevity routine is guesswork. With measurement, it becomes an experiment you can adjust.
Standard health testing
Standard blood markers
Blood pressure, lipids, fasting glucose, HbA1c, inflammatory markers and more, with your clinician.
Function
Strength, grip, VO2 or estimated fitness, balance and mobility — how your body actually performs.
Advanced biological age testing
These four measures are what NOVOS Age provides from a single at-home blood sample.
Biological Age
An epigenetic estimate of how your body compares with your chronological age.
Pace of Aging
How fast you are currently aging, measured with DunedinPACE.
Organ + system ages
11 organs and systems, because aging is not uniform across the body.
Telomere Length
One well-known cellular aging marker, best interpreted alongside others.
How to interpret results honestly
A single change in a biological-age result is not proof that something worked; trends across repeated measurements are far more meaningful than any single number.
Establish a baseline, change the fundamentals deliberately, retest after enough time has passed, and pay attention to how you function alongside the data.
Why evidence level matters, Emerging: Interesting science but insufficient evidence for routine recommendation.
Frontier
Experimental interventions, described honestly.
These approaches are scientifically interesting. None of them replace the fundamentals, and none should be self-administered based on a web page.
PreclinicalEarly humanEstablished
Metformin
A widely used prescription diabetes medication studied in aging research. Not an approved anti-aging drug; any use is a prescription decision made with a physician.
Why evidence level matters, Emerging: Interesting science but insufficient evidence for routine recommendation.
Rapamycin
An mTOR inhibitor with strong preclinical lifespan data. Human longevity dosing is unestablished; off-label use is only appropriate under medical supervision.
Why evidence level matters, Preclinical: Cells or animal models.
Senolytics
Compounds intended to clear senescent cells. Preclinical work is exciting and early human trials are underway, but this is not established practice.
Why evidence level matters, Preclinical: Cells or animal models.
Partial reprogramming
Research into resetting aspects of cellular age. Currently laboratory and animal science.
Why evidence level matters, Preclinical: Cells or animal models.
Plasma dilution / exchange
Investigational approaches with early human data and considerable uncertainty.
Why evidence level matters, Emerging: Interesting science but insufficient evidence for routine recommendation.
Gene therapies
A long-horizon research area, not a consumer longevity option today.
Why evidence level matters, Preclinical: Cells or animal models.
The frontier is worth following. It is not worth substituting for sleep, food, movement and measurement.
This section is educational. It does not include dosing protocols and is not a recommendation to use any prescription medication or investigational therapy. Discuss any such interest with a qualified physician.
12
Hallmarks of Aging addressed by NOVOS Core
7,000+
Daily steps linked to major health benefits
150+ min
Weekly moderate aerobic activity recommended
9 hrs
Upper end of recommended nightly sleep
Who guides this
Built with leading longevity scientists, MDs, and thought leaders.
NOVOS formulations and educational content are developed with input from scientists across aging biology, genetics and medicine at institutions including Harvard, MIT and the Salk Institute.
Build your routine
Tick what you already do. Whatever remains unticked is your shortlist to focus on.
The routine in ten rules
A quick summary of everything above.
01There is no single longevity switch. Aging is multi-system.
02The foundation comes first: food, movement, sleep, stress, connection.
03Eat mostly whole plants; get enough protein for your stage of life.
04Train both your engine and your strength.
05Move throughout the day, not only in workouts.
06Protect sleep as seriously as you protect training.
07Relationships and purpose are biology, not decoration.
08Prevention is high-yield: no smoking, low alcohol, regular screenings.
09Supplement to close gaps and target aging pathways, not to compensate.
10Measure, interpret honestly, and iterate over years.
Start
Start with the foundation. Add the science.
The routine on this page is the foundation. NOVOS is designed to sit on top of it, formulated around the biology of aging and measurable with NOVOS Age.
FAQ
Frequently asked questions
Can I actually slow down aging?
Biological aging measures can move with lifestyle change, and there is strong evidence that habits influence healthspan and disease risk. What no credible source can promise is a guaranteed increase in your personal lifespan.
Where should I start if I'm overwhelmed?
Pick sleep or daily movement. Both are high-yield, cost nothing, and improve nearly everything else.
Do I need supplements?
You need adequate nutrition. Supplements can help close specific gaps and deliver longevity-studied compounds. They are an addition to the foundation, never a replacement.
How long until I see changes?
Energy, sleep and strength often shift within weeks. Body composition, fitness and biomarkers typically take months.
Is fasting necessary?
No. Some forms of time-restricted eating show modest cardiometabolic benefits, largely comparable to equivalent calorie reduction.
What about metformin or rapamycin?
Both are prescription medications under study in aging research. Neither is an approved anti-aging therapy.
How accurate are biological age tests?
They are research-informed wellness tools with real measurement variability. Trends over multiple tests are far more informative than a single result.
Which NOVOS product should I start with?
NOVOS Core is the foundational formulation, designed around all 12 Hallmarks of Aging and studied as a finished formula.
How to read the evidence labels
Why evidence level matters, Strong human evidence: Established guidelines, multiple human studies or clinical outcomes.
Why evidence level matters, Human clinical: Randomized or controlled human research supporting the specific claim.
Why evidence level matters, Human observational: Associations in human populations, not proof of causality.
Why evidence level matters, Ingredient research: Evidence relates to an ingredient, not necessarily the complete formula.
Why evidence level matters, Preclinical: Cells or animal models.
Why evidence level matters, Emerging: Interesting science but insufficient evidence for routine recommendation.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This page is educational and is not medical advice. It does not replace consultation with a qualified healthcare professional, particularly if you are pregnant or nursing, have a medical condition, or take medications. Individual results may vary.