27m read|NOVOS

The NOVOS Ultimate Longevity Regimen

What are the best supplements, diets and other interventions to slow down aging, and to live longer and healthier? 

We listed them all here. 

Why is this longevity regimen important? 

1. Official recommendations often fall short

As we discussed before, people often need higher amounts of vitamins, minerals and other micronutrients than what official government recommendations advise (the “recommended daily allowances” or RDAs). 

These recommendations are often based on crude measurements, old studies, and mainly focus on the short term-effects of deficiencies; they often don’t look at the long-term effects, given most studies only last a few weeks or months. 

2. Most MDs are not trained in preventive medicine and longevity 

Unfortunately, most medical doctors are not trained in slowing down aging, prevention, nutrition and supplements, so many patients are on their own.  

Additionally, some health professionals believe that official recommendations and meta-analyses are perfect evidence and definitive, and that for each ingredient the right doses are all properly figured out and calculated. 

Unfortunately, biology and health are very complex, and many clinical trials and meta-analyses have various shortcomings (e.g. short time periods, using only one or a few ingredients, using crude biomarkers, and so on). 

3. Blood tests are bad in tracking down deficiencies 

Some people believe they don’t need supplements because they have a “normal” blood test. 

However, blood tests are bad at tracking down deficiencies, so don’t over-rely on them as we explain here

4. “If you eat healthily, you don’t need supplements” 

Many people believe that if they eat healthily, they don’t need supplements. 

However, even when you eat healthily, there is still a high risk of getting suboptimal amounts of vitamins, minerals and other micronutrients. 

For example, people eating a more plant-based diet are at higher risk of iron, zinc and B vitamin deficiencies.

Supplements are necessary because humans are not made by nature to properly absorb all nutrients given evolution doesn’t prioritize the long term, as we explain here

An epidemic of overnourished, nutrient deficient people?  


To make a long and complicated story short, we believe that there is an epidemic going on, in which many people are deficient in various micronutrients, most commonly iodine, magnesium, vitamin D, omega-3 fatty acids, vitamin E, iron, choline, calcium and others. 

Deficiencies in these micronutrients can cause lots of “vague” complaints such as brain fog, fatigue, muscle aches, sleep problems, concentration problems, hyperactivity, allergies, constipation, irritable bowel disease, joint pains, and others. 

Most doctors find these complaints difficult to treat given they are not properly trained in nutrition, supplements and prevention in general.  

Even worse, deficiencies in vitamins, minerals and other micronutrients over the course of decades could increase the risk of serious diseases, such as cancer, Alzheimer’s, type 2 diabetes, auto-immune diseases, heart disease, macular degeneration, and can increase the rate of aging. 

To remedy this, we compiled a list of fundamental supplements, foods and other interventions to adopt into your long-term health routine for optimal health and longevity. 

We call this ultimate guide the “NOVOS Longevity Protocol”. 

Note: all brands, products or websites mentioned are not sponsored. That way we can provide you with impartial recommendations. We find this very important! 

The NOVOS Longevity Protocol

A. Supplements


In general, some good supplement brands are Solgar, Jarrow, Douglas Labs, Doctor’s Best and NOW Foods (as we mentioned before, none of the brands mentioned on this page are sponsored).

Large retailers (e.g. CVS in the US, Boots in the UK) are good for buying the more common vitamins and minerals, like calcium, vitamin D, iron, zinc, etc.  

You can also buy your supplements on sites like iHerb (both in the USA and internationally – they also ship to Europe and the UK). 

You can ask your pharmacist or MD if they can provide you with a high-quality brand or supplement. 

MORNING

B vitamin complex 

A high-dose vitamin B complex containing all B vitamins at least a few times the recommended daily allowance (RDA) (e.g. 300% vitamin B1, 300% vitamin B2, etc), after breakfast. 

Important: 

  • The vitamin B complex should contain at least vitamin B1, B2, B3, B5, B6, B9 (B11 or folic acid), B12. All these B vitamins work synergistically. 
  • Make sure you don’t take in more than 20-25 mg or vitamin B6 per day – too much vitamin B6 can lead to nerve damage in the long term.Take in the morning or noon, not in the evening given B vitamins can provide energy. 

Examples (not sponsored): 

Phosphatidylcholine 

Three times 420 mg per day or twice 840 mg per day, after breakfast, lunch and/or dinner, or before bedtime. 

Important:

  • Ideally, you combine phosphatidylcholine also with phosphatidylserine (1 to 3 times 100 mg per day, e.g. this brand – not sponsored); the latter is also important for better brain function. In some people phosphatidylserine can lead to reduced sleep, so take in the morning or try a lower dose. 

Examples (not sponsored):

Vitamin D

Vitamin D3 (not vitamin D2): 4000-5000 international units (IU, not microgram) per day, after breakfast. 

Important: 

  • Take vitamin D3, not vitamin D2. 
  • When taking 4000 to 5000 IU per day, there is hardly any risk of accumulating too much vitamin D in the body. 
  • Always combine vitamin D with vitamin K. Vitamin D improves uptake of calcium, while vitamin K ensures the calcium ends up in the bone and not artery walls where it could lead to arterial calcification. 
  • 40 IU of vitamin D  = 1 microgram of vitamin D. So 4000 IU of vitamin D = 100 micrograms of vitamin D.  

Examples (not sponsored):

Vitamin K 

Vitamin K2 (not only or just vitamin K1), minimally around 180 to 360 microgram (ug) per day, after breakfast. 

Important: 

  • Ideally full spectrum vitamin K2, containing one or more menaquinones (e.g. MK-4, MK-7, MK-9, etc). 
  • Always combine vitamin K with vitamin D supplements. These two substances work synergistically. 
  • If you take anticoagulants drugs (blood thinners), first contact your health practitioner before taking vitamin K. 

Examples (not sponsored):

Zinc

15 mg per day, after breakfast. 

Important: 

  • Don’t take more than 25 mg per day of zinc via supplements. Too much zinc can also be unhealthy. 
  • Never take zinc together with copper given they inhibit each other’s absorption. So take zinc for example in the morning and copper in the evening. 
  • The exact form of zinc is not important (e.g. zinc picolinate, zinc citrate, zinc glycinate are all ok). 

Examples (not sponsored):

  • Available at CVS, GNC, Holland & Barrett, Boots and many other (drug)stores.
  • Holland & Barrett Zinc: one tablet after breakfast.

Vitamin C 

2 x 400 – 500 mg per day, after breakfast and after dinner.

Examples (not sponsored):

  • Available at CVS, GNC, Holland & Barrett, Boots and many other (drug)stores.
  • 21st Century Vitamin C: two per day, after breakfast and after dinner.

Omega-3 fatty acids 

An omega-3 supplement containing at least 1200 mg of DHA + EPA, after breakfast, lunch or dinner. 

Important:

  • Make sure you take at least 1200 mg of DHA + EPA per day; low doses have little effect. 
  • Buy high-end omega-3 supplements of which the omega-3 is not too oxidized (low TOTOX value). Most supplements contain highly oxidized omega-3s. 
  • Opt for the triglyceride form of omega-3 (not the ethyl ester form), as from fish or algae.  
  • Ideally, buy a supplement that contains both triglyceride omega-3 (e.g. from fish and/or algae) and the phosphatidylcholine-form (e.g. from krill). 
  • Also, regularly consume fish roe (e.g. herring roe, lumpfish roe, salmon roe, caviar) given it contains the lyso-phosphatidylcholine form of omega-3 which is much better taken up by the brain. 
  • Learn more about how to properly take omega-3 fatty acids here

Examples (not sponsored):

Vitamin A

Retinol palmitate: 1 x 2500 units (half a tablet) per day, after breakfast. 

Important:

  • Take the animal form of vitamin A (retinoids e.g. retinol palmitate) and not the plant-based form (carotenoids) as supplements. Not all carotenoids are converted properly into retinoids. 
  • Always combine a vitamin A supplement with a vitamin D supplement. 
  • Don’t take high doses of vitamin A (e.g. more than 10 000 units per day, given this can for example interfere with vitamin D metabolism). 

Examples (not sponsored):

Magnesium

Magnesium malate powder, 2 x 1000 mg of magnesium malate (1000 mg of magnesium malate contains 150 mg of magnesium) per day, after breakfast and before bedtime (magnesium helps to relax).

Note: if you take NOVOS Core, you don’t have to take extra magnesium given NOVOS Core already contains 2000 mg of magnesium malate.

Important: 

  • Do not use magnesium oxide supplements (most common). The best forms of magnesium are magnesium malate and magnesium glycinate (they have improved absorption, and malate and glycinate extend lifespan).
  • Use a powder, such as magnesium malate powder, given most supplements in pill form contain not enough magnesium. Use a weighing scale (with an accuracy of 0.01 g); these cost around online $20, e.g. this one (not sponsored).
  • Make sure you take in around 300 to 500 mg of pure magnesium, this correspondents to a much higher amount of magnesium malate or magnesium glycinate (some labels are confusing about this).

Examples (not sponsored): 

Choline

Ideally, choline chloride (since choline bitartrate can sometimes make people too tired): 1 or 2 x 250 mg, in the morning and before bedtime. 

Important: 

  • Choline is very important for epigenetic maintenance, DNA stability, brain health and metabolic health. However, high doses could (depending on your gut microbiome) lead to the production of TMAO, a metabolite created by bacteria in the gut which could contribute to atherosclerosis. Studies looking into choline intake and the risk of heart disease are contradictory nonetheless (R). 
  • Choline is very important for health; a deficiency in choline can increase risk of fatty liver disease (R), DNA breaks (R), reduced brain health (R), and so on. 
  • If you are doubtful, you can take only phosphatidylcholine and not choline: phosphatidylcholine supplements have not shown to increase the production of TMAO (R). Or you can take half of the amount of choline (around 250 mg per day), with around 1200 to 1600 mg of phosphatidylcholine per day on top of that. 

Examples (not sponsored): 

  • MyProtein Vitacholine: 3 capsules daily (this is more than advised on the label), ideally combined with phosphatidylcholine (1200 to 1600 mg per day – see earlier). E.g. one in the morning after breakfast, one after dinner, and one before sleep.

High-dose iodine 

Iodine pills or droplets (containing both iodine and iodide): around 1000 – 1300 microgram (ug) (= 1 – 1.3 mg) per day after breakfast. 

This is at least 8 times higher than governments recommend, as we explain here. 

Important: 

  • Often, blood tests are normal while still being iodine deficient (TSH levels are not an accurate measure of iodine deficiency). 
  • Regularly recommended doses of iodine (e.g. 150 ug per day) often have little to no effect. Only when people start to take higher doses (e.g. 1000 ug per day) do they feel (much) better (e.g. improved thinking, warm feet and hands, better sleep). 
  • It’s important that the supplements contain both iodine and iodide. 
  • Gradually build up your intake of iodine. Start with around 100 – 150 ug/day, and double the dose every 2 weeks until you reach around 1000 – 1200 microgram (= 1 – 1.2 mg) per day. 
  • To build up your iodine intake stepwise, iodine droplets enable convenient dosing (see further below). When you reach the desired maximal dose, you can use iodine pills. 
  • People who have thyroid problems or who are at risk should be extra careful and discuss with a health professional experienced in thyroid disorders, supplements and preventive medicine (learn more here). 
  • Given many people are (mildly) iodine deficient, a sudden increase of iodine will make the thyroid gland work harder; producing free radicals that can damage the thyroid tissue. So always take with iodine the following supplements that protect against free radical damage: 
    • Vitamin C: 2 x 500 mg per day (500 mg in the morning, and 500 mg in the evening)
    • Selenium: 100 – 150 microgram (ug) per day (take selenium yeast, not selenium methionine)
    • Vitamin E via daily 3 handfuls of almonds, hazelnuts and/or sunflower seeds

Learn more how to properly take iodine supplements here

Examples (not sponsored):

A multivitamin  

Take a multivitamin on top of all substances listed on this page, after breakfast. 

Important:

  • Despite multivitamins containing too little of various substances (like too little calcium, potassium or magnesium), the goal is to fill in the gaps regarding more rare elements, like manganese and molybdenum, as we explain here.  
  • Combine your multivitamin with the other supplements listed on this page to make sure you take in all vitamins, minerals and micronutrients in sufficiently high amounts, proper doses and the right form.  
  • Try to avoid multivitamins with “synthetic” and/or pro-oxidative vitamin E derivatives like tocopheryl succinate or tocopheryl acetate (take vitamin E mainly via food, as we describe below in the nutrition section).

We explain more on how to properly take a multivitamin here

MIDDAY/AFTERNOON

Calcium

2 x 500 mg, one tablet in the afternoon and one tablet in the evening (e.g. before bedtime, given calcium can also have a calming effect).

Important: 

  • Do not take calcium together with iron, as they inhibit each other’s absorption. 
  • Do not take more than 1000 mg in one go, as this can lead to too high calcium peak in the blood which could accelerate calcification of the arteries. Take a maximum of 500 mg of calcium at one time. 
  • Always combine calcium with vitamin D and vitamin K (vitamin D improves the absorption of calcium while vitamin K enables calcium to enter into the bones and not into the blood vessel walls). 

Examples (not sponsored):



EVENING (AFTER DINNER) 

Copper

2-3 mg per day, after dinner. 

Important: 

  • Don’t take more than 4 mg of copper per day via supplements. Too much copper can be unhealthy. 
  • Never take copper together with zinc given they inhibit each other’s absorption. So take for example zinc in the morning and copper in the evening. 

Examples (not sponsored):

Iron

1 x 15 mg per day, after dinner. 

Important: 

  • Never take iron with calcium tablets; they inhibit each other’s uptake. For example, take iron in the morning and calcium in the afternoon or evening. 
  • Don’t take too much iron, this can be unhealthy (causing too much oxidative damage). So maximum take 45 mg per day of iron to be on the safe side and divide over different doses (do not take 45 mg at once). 
  • If you are a woman (women have a higher risk of iron deficiency) or when you consume little red meat, consider taking up to 30 mg of iron per day (ideally spread over two different doses, e.g. 15 mg in the morning and 15 mg in the evening). 
  • It takes at least 3 to 6 months to feel a difference (e.g. more energy) when supplementing with iron. 
  • Sometimes blood tests can be normal (normal ferritine, transferrine, red blood cell width values) but one still can be (mildly) iron deficient. 
  • Ideally, take iron glycinate (this form is also more gentle on the stomach). 

Examples: 

Vitamin C (see earlier, improves absorption of iron and reduces oxidation of iron and copper).

Phosphatidylcholine (see earlier).

Choline (see earlier).

BEDTIME

Melatonin 

300 to 1000 microgram (0.3 to 1 mg), 20-30 min before bed. 

Important: 

  • Do not take high doses of melatonin (more than 1 mg). A too high dose causes a steep melatonin peak in the blood, which is not natural. It can also lead to daytime drowsiness. 
  • Always take extended-release melatonin, which is gradually taken up. This emulates a natural increase in melatonin. Also, normal-release melatonin causes a too fast increase and decrease of melatonin levels, which can interfere with sleep. 
  • Melatonin has shown to increase lifespan. So even people with no sleep problems but older than 40 or 50 could consider taking it. 
  • We talk more about melatonin and many other tips to improve sleep here

Examples (not sponsored): 

Magnesium (see earlier, helps to relax before sleep).

Calcium (see earlier, helps to relax before sleep).

Phosphatidylcholine (see earlier, can support healthy sleep).

Choline (see earlier, can support healthy sleep).



Supplement list

MORNINGEXAMPLES (not sponsored)
Vitamin B complexDouglas Labs Stress-B-Plus: ⅓ or 1/2 pill per day (= several times the Daily Value).
PhosphatidylcholineSolgar Phosphatidylcholine: 3 capsules per day (3 x 420 mg), one after breakfast, one after dinner, and one before sleep.
Vitamin D3Douglas Labs Vitamin D: one per day (1×5000 IU), after breakfast.
Vitamin KLife Extension Super K: one tablet per day, after an (ideally fatty) meal. At least 180 ug per day.
ZincHolland & Barrett Zinc: one tablet (15 mg) after breakfast.
Vitamin C21st Century Vitamin C: two per day (2 x 400-500 mg), after breakfast and after dinner.
Omega-3 fatty acidsOmega Cure Fish Oil (low TOTOX fish oil) or
Nordic Naturals Omega-3 Phospholipids (also contains phospholipid-based omega-3); at least 1200 mg or EPA + DHA per day, after a meal.
Vitamin ASolgar Dry Vitamin A 5000 IU: half a tablet (2500 IU) per day, after breakfast. 
CholineMyProtein Vitacholine: 3 capsules daily ( 3 x 80 mg; this is more than advised on the label), ideally combined with phosphatidylcholine (1200 to 1600 mg per day). E.g. one in the morning after breakfast, one after dinner, and one before sleep.
MagnesiumSeekingHealth Magnesium Malate powder: 2 x 1000 mg of magnesium malate (1000 mg of magnesium malate contains 150 mg of magnesium) per day, after breakfast and before bedtime.
IodineLife-flo Iodine Plus Drops: start with 3 droplets (150 ug) per day and gradually increase.
Multivitamin Read more here.
AFTERNOONEXAMPLES (not sponsored)
CalciumWalgreens Calcium 500 mg (with vitamin D3): two per day (2 x 500 mg, taken apart from iron), in the morning and afternoon.
DINNEREXAMPLES (not sponsored)
CopperHolland & Barrett Chelated Copper: one (1 x 2 mg) per day.
Iron Holland & Barrett Iron: one (1 x 15 mg) per day.
Vitamin C 21st Century Vitamin C: two per day (2 x 400-500 mg), after breakfast and after dinner.
PhosphatidylcholineSolgar Phosphatidylcholine: 3 capsules per day (3 x 420 mg), one after breakfast, one after dinner, and one before sleep.
CholineMyProtein Vitacholine: 3 capsules daily ( 3 x 80 mg; this is more than advised on the label), ideally combined with phosphatidylcholine (1200 to 1600 mg per day). E.g. one in the morning after breakfast, one after dinner and one before sleep.
BEDTIMEEXAMPLES (not sponsored)
Calcium Walgreens Calcium 500 mg (with vitamin D3): two per day (2 x 500 mg, taken apart from iron), in the morning and one before sleep.
Magnesium SeekingHealth Magnesium Malate powder: 2 x 1000 mg of magnesium malate (1000 mg of magnesium malate contains 150 mg of magnesium) per day, after breakfast and before bedtime.
PhosphatidylcholineSolgar Phosphatidylcholine: 3 capsules per day (3 x 420 mg), one after breakfast, one after dinner, and one before sleep.
CholineMyProtein Vitacholine: 3 capsules daily ( 3 x 80 mg; this is more than advised on the label), ideally combined with phosphatidylcholine (1200 to 1600 mg per day). E.g. one in the morning after breakfast, one after dinner and one before sleep.
Melatonin Life Extension 6 hour extended-release 750 ug: 1 tablet (750 ug), 20-30 min before bedtime.

Occasionally / Other supplements 

To improve cognition and/or fatigue

Caffeine tablets

100 – 200 mg caffeine per tablet, in the morning. Caffeine has shown to reduce the risk of various aging-related diseases, including Alzheimer’s, cancer and cardiovascular disease. 

Ashwagandha extract

450 mg per tablet, in the morning.

Rhodiola rosea

300 mg per tablet, in the morning. Rhodiola rosea has shown to slow down aging (R,R,R,R,R). NOVOS Core contains Rhodiola rosea. 

To improve joint health

We listed specific supplements to support joint health here.

To improve bone health

We listed specific nutrients to support healthy and strong bones here

B. Nutrition


The NOVOS Longevity Diet

A healthy diet is the most important method for a healthy, long life. 

Consume a longevity diet based on the following rules: 

1. Drastically reduce your intake of sugary foods, like cookies, candy, cake, candy bars, confectionery, etc.  

Be mindful of “healthy” substances that still contain a lot of sugar, like yogurt, (oatmeal) porridge, ketchup, salad dressings, etc. 

2. Don’t or almost never drink soda. Mainly drink water. Also drink green or white tea or coffee (max 3-5 cups per day). Drink little alcohol (max 1 glass per day with alcohol free days) or even better, no alcohol.

3. Consume little bread, potatoes, pasta or rice.

These foods are made of starch, which are long chains of glucose and still increase glucose levels in the blood. Replace bread, pasta, rice and potatoes with: 

  • Legumes
  • Vegetables
  • Mushrooms 
  • Quinoa

4. Vegetables (e.g. broccoli, cauliflower, spinach, Brussels sprouts etc) should be the basis of your diet, not pasta, potatoes or rice. 

Examples: 

  • Instead of bread in the morning, eat a bowl of vegetable milk with quinoa flakes, nuts, blueberries and avocado pieces. 
  • Instead of potato mash, consume broccoli mash. 
  • Instead of rice, consume mushrooms. 
  • Instead of pasta, consume lentils. 

5. No or very little red meat (beef, pork, mutton, veal). Replace red meat with:

  • White meat: poultry.
  • (Fatty) fish: e.g. salmon, herring, anchovy, sardines.
  • Mushrooms: e.g. oyster mushrooms.

6. Consume more healthy fats.

Fats are very important for proper functioning of the brain, immunity system, heart, eyes, and so on. Many people in the west consume too little fats. Consume more healthy fats by increasing your intake of (eat daily): 

  • Fatty fish (e.g. salmon, herring, anchovy, sardines).
  • Nuts (especially walnuts)
  • Seeds (flaxseed and chia seed are very rich in omega-3 fatty acids)
  • Dark chocolate Olive oil
  • Olives
  • Avocado 

Examples of dishes: 

Breakfast 

  • A bowl with blueberries, walnuts, sliced avocado and high-fiber quinoa flakes with cashed (vegetable) milk, and dark chocolate and an apple as a dessert. The night before, put frozen blueberries and frozen sliced avocado already in a bowl in the refrigerator so they are thawed the next morning.  

Lunch or dinner

  • Chicken or salmon, with legumes (e.g. cannellini beans) and vegetables (e.g. broccoli). 

Learn more about the best longevity diet here and download our diet poster. 

Vegetable protein

Hemp protein

30 to 45 grams of pure protein per day. Mix in a glass of water or smoothie. Add stevia or NOVOS Core to improve taste. 

Important: 

  • Many people, especially women or people who eat healthy, don’t take in enough protein. Too little protein can lead to weakness, fatigue, brain fog, a low immune system, dizziness, etc. 
  • We recommend also consuming sufficient amounts of white meat (poultry) and fatty fish as protein sources. Make sure you at least take in at least 60 grams of protein per day via food and vegetable protein powder. 
  • We prefer hemp protein as the best plant-based protein source. Rice protein and pea protein are often more difficult to digest. Pea protein can contain too much lectin. 
  • Do not take animal based-protein like whey protein. Whey protein is a strong simulator of mTOR and other aging pathways. Learn more about animal protein and aging here

Vitamin E-rich foods

Hazelnuts, almonds and pumkin seeds

Consume at least 3 handfuls of high-vitamin E foods, namely hazelnuts, almonds and pumpkin seeds daily. 

Important: 

  • Vitamin E is crucial for optimal health. However, most people don’t take in enough vitamin E. 
  • We however do not recommend taking vitamin E supplements, given they mostly contain synthetic forms of vitamin E, or only form of vitamin E (e.g. alpha-tocopherol) and not the 7 other forms of vitamin E found in nature, and so on (we explain more here). 
  • Increase your vitamin E intake via consuming high-vitamin E containing foods, like almonds, hazelnuts and pumpkin seeds. However, even these “high-vitamin E” foods don’t contain a lot of vitamin E, so it’s important to eat a lot of them: at least 3 handful per day.

Selenium-rich foods 

Brazil nuts

Consume 1 to maximum 2 Brazil nuts per day. 

Important:

  • Brazil nuts contain high amounts of selenium, in the proper forms. This is preferred to taking selenium supplements. 
  • Do not consume many Brazil nuts per day, given they contain very high amounts of selenium. 
  • If you do want to take selenium supplements, take selenium yeast supplements and not selenium methionine supplements (in the morning, 100 – 150 ug of selenium per day). 
  • Do not take more than 150 ug per day of selenium. Too much selenium can be unhealthy. 

Fish roe 

For longevity, it’s important to consume lots of foods with high amounts of omega-3, like fatty fish, walnuts, flax seed, chia seeds. 

We however also recommend consuming daily, or at least a few times per week, fish roe such as herring roe, salmon roe and/or lumpfish roe.

These are high in a specific form of omega-3, namely lysophosphatidylcholine-based (LPC) omega-3. This form is especially important for brain health. 

Learn more about fish roe and omega-3’s here

Potassium salt

Use potassium salt (potassium chloride) instead of regular salt (sodium chloride) on food.

Important:

  • Many people do not consume sufficient amounts of potassium. Use therefore salt consisting of around 66% to 85% potassium chloride and the remainder being sodium chloride (classic salt).
  • Salt consisting of very high levels of potassium chloride (>85%) tends to taste bitter, but would be even healthier.
  • “Pink Himalayan salt” and similar salts are not “healthy” alternatives given they still mainly contain (>98%) classic salt (sodium chloride).
  • If you suffer from serious kidney disease, please consult your health practitioner first before taking extra potassium.

Examples (not sponsored):

Fasting 

Fast at the start of every season (every 3 months) for 3 days. 

Important: 

  • During fasting, drink plenty of water, and also white or green tea. 
  • Take 3 tablespoons of caprylic acid (in the morning, at noon and in the evening) and electrolytes (potassium, sodium, magnesium and calcium) during fasting to prevent too much muscle breakdown, and to reduce stress on the heart muscle and on the nervous system: 
    • Calcium: 2 x 500 mg per day, in the morning and in the evening.
    • Magnesium malate: 2 x 2000 mg, once in the morning and once in the evening (note: the 2000 mg dosage is for magnesium malate, not magnesium).
    • Potassium salt (containing 66 percent potassium chloride and 33 percent sodium chloride): 2 x 2000 mg, once in the morning and once in the evening. 

Learn more about the proper way to fast here

Caloric restriction

Instead of 3 meals, consume two meals per day.

Caloric restriction has shown to slow down aging and drastically reduce the risk of various diseases. 

In between (as a replacement for a meal) consume nuts, they quickly suppress hunger.

 

Meal timing

Ideally, consume most of your foods early in the day (like in the morning or around noon). 

The body can progress macronutrients (carbs, fats and protein) best early in the day. Studies show that consuming the same amount of calories earlier in the day is significantly healthier than later in the day (learn more here). 

Avoid eating a (heavy) meal in the evening. 

Try to not eat at least 4 hours before going to bed. 

Avoid diets

Most diets are unhealthy, especially in the long term. 

High-protein diets accelerate aging (learn more here). 

Many diet foods and drinks are composed of bad macronutrients (fats, protein and carbs) and inadequate micronutrients (e.g. synthetic vitamins, missing vitamins, etc). 

C. Prescription drugs


Some longevity hackers take prescription medications for longevity and to improve their health. However, there is the risk of side-effects, and at this point in time there have not yet been done long-term studies (clinical trials) in humans testing specific prescription drugs for longevity. 

Below is a list of the most common prescription drugs taken by longevity hackers and health enthusiasts.  

  • Metformin: 2 to 3 x 500 mg per day, 20 min before the biggest meals of the day
  • Acarbose: 25 mg before each meal 
  • Rapamycin: 2 mg every 5 to 7 days 
  • Selegiline: 1 mg per day
  • Low-dose aspirin: 80 mg per day 

Are prescription drugs better than supplements for anti-aging? We explain more here

We go deeper into metformin for longevity here.

D. Exercise


Exercise daily at least 30 min. Do the following types of exercise: 

  • Aerobic exercise: fast walking, running, cycling, swimming, dancing, fencing, …
  • Anaerobic exercise: weight lifting, climbing
  • Stretching (e.g. Pilates) 
  • Buy a smartwatch that can track your daily activities and exercises (e.g. Apple Smart Watch or Samsung Galaxy Watch 4).
  • Find Youtube videos with exercise coaches you can do exercises with. 
  • Download exercise apps on your smartphone. 
  • Get a fitness subscription.   

E. Sleep


Sleep and a regular rhythm are very important for optimal health and longevity. 

  • Get to bed at the same hour, ideally before midnight. 
  • Get enough sleep: Try to sleep around 8 hours. 
  • Wear blue-light blocking glasses 30 min before sleep. 
  • Try to walk outside for at least 20 min in the morning. If not possible, wear blue-light emitting glasses after waking up. 
  • Take supplements that improve sleep and are also healthy, like extended-release melatonin (750 ug), calcium (500 mg), magnesium (300 mg), valerian extract. 

We listed 50 tips to sleep better here

F. Relaxation


Stress accelerates and shortens lifespan. It’s important to regularly relax and reduce stress in your life as much as possible. 

  • Follow meditation courses. 
  • Follow yoga courses. 
  • Use meditation apps, like Headspace or Calm.
  • Buy meditation and relaxation devices, like Cove.
  • Practice mindful breathing. 
  • Engage in self-hypnosis by listening to specific autosuggestions to better deal with depressive thoughts, anxiety, etc. 
  • Find a good psychologist to help and support you, also when you are feeling psychologically healthy. 
  • Try to do more outdoor walks, ideally in nature or parks. 
  • Get a pet. 

We listed the best relaxation devices here [article coming soon]. 

We listed dozens of tips to improve happiness here

Send on this list to friends and family to keep them healthy! 



 

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8 Powerful Anti-Aging Benefits of NMN | Longevity Science

NMN (nicotinamide mononucleotide) is currently one of the most researched and popular substances to slow down aging. NMN is a substance that occurs naturally in our body. NMN is a […]

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3m read|NOVOS

What Makes The Best Anti-Aging Supplement?

FOR THE BEST ANTI-AGING SUPPLEMENTS, CLICK HERE! Do you know what makes for the best anti-aging supplement? It’s one that acts on many aging mechanisms. Not just one or two. […]

4m read|NOVOS

Does Glucosamine Help Joints and Longevity?

There are quite a few misunderstandings about glucosamine.  And there are also things that most people don’t know about glucosamine, like that it has effects far beyond improving joint health, […]

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