Lifestyle first: exercise, sleep, nutrition and not smoking

Reviewed by Dr. Daniel Wallerstorfer, molecular biologist and founder of Novogenia · Updated: 12 October 2026 · Reading time: 9 min

In short

The strongest levers for healthy aging lie in daily life. In two large US cohorts, women with five healthy lifestyle factors had a life expectancy at age 50 that was 14.0 years higher than that of women with none of these factors; for men, the difference was 12.2 years. Endurance and strength, enough sleep, a good dietary pattern and not smoking make the difference. Personalized supplements add to this foundation in a targeted way – and support turns knowledge into habits.

Five habits, twelve to fourteen years

Imagine a remedy that large studies link to considerably more years of life and more disease-free years. It exists – and it does not come from a lab but from daily life. Researchers analyzed two large US cohorts: the Nurses’ Health Study with 78,865 women and the Health Professionals Follow-up Study with 44,354 men. They defined five low-risk lifestyle factors: never smoking, a BMI between 18.5 and 24.9, at least 30 minutes of moderate to vigorous physical activity per day, moderate alcohol intake and a high-quality diet.

The result is impressive: women who met all five factors had a life expectancy at age 50 that was 14.0 years higher than that of women with none of these factors. For men, it was 12.2 years (Li et al., Circulation, 2018). A follow-up analysis looked at healthy years: at 50, women with four or five of these factors could expect on average another 34.4 years free of diabetes, cardiovascular disease and cancer, compared with 23.7 years for women with none of them. For men, it was 31.1 versus 23.5 years (Li et al., BMJ, 2020).

These observational studies show associations – and they show how much room there is in daily life. The big levers for healthy years lie exactly where gyms, companies, practices and hotels already work.

Exercise: fitness is the reserve in the tank

Few factors have been studied as thoroughly as physical activity and fitness. Think of fitness as the reserve in the tank: the more there is, the more leeway the body has when things get tight in daily life. What large studies show:

Topic	Data	Result
Cardiorespiratory fitness	33 studies, 102,980 participants	Each 1 MET higher maximal aerobic capacity – about 1 km/h faster running – was associated with a 13% lower risk of death. Low fitness was associated with a 70% higher risk of death than high fitness (Kodama et al., JAMA, 2009).
Amount of activity	6 cohorts, 661,137 adults	One to two times the minimum (150 minutes of moderate or 75 minutes of vigorous activity per week) was associated with a 31% lower risk of death than no leisure-time activity. At three to five times the minimum, the benefit reached its upper threshold (Arem et al., JAMA Internal Medicine, 2015).
Steps	15 cohorts, 47,471 adults	The risk of death fell with more steps up to about 6,000 to 8,000 steps per day in people aged 60 and older, and up to about 8,000 to 10,000 in younger adults (Paluch et al., Lancet Public Health, 2022).
Strength training	16 cohort studies	Muscle-strengthening activities were associated with a 10 to 17% lower risk of death, cardiovascular disease, total cancer and diabetes. For mortality, cardiovascular disease and cancer, the largest difference appeared at about 30 to 60 minutes per week (Momma et al., British Journal of Sports Medicine, 2022).

For a gym, this is a strong foundation: endurance and strength belong together, and fitness can be measured and improved. Even moderate amounts make a difference – a motivating message for beginners. For companies, step counts are an easy way in. How genes influence training and recovery is shown in the gene story Power, endurance and the ACTN3 gene.

Sleep: neither too little nor too much

Sleep is not a luxury; it is the time when the body processes the day. A meta-analysis of 16 studies with 27 cohorts and 1,382,999 participants followed for 4 to 25 years found that short sleep was associated with a 12% higher risk of death and long sleep with a 30% higher risk (Cappuccio et al., Sleep, 2010).

The message for practice: the right amount is what counts. Regular, sufficient sleep belongs in every longevity program – as a topic in the gym, in shift planning at a company, or as a recovery offer in a hotel.

Nutrition: the orchestra matters, not the soloist

A single “superfood” cannot rescue an unbalanced diet – just as a good violin cannot replace an orchestra. What counts is the pattern. How big the lever is shows in the Global Burden of Disease study: in 2017, 11 million deaths worldwide were attributable to dietary risks. Leading the list were too much salt, too few whole grains and too little fruit (GBD 2017 Diet Collaborators, Lancet, 2019). A simple, positive message follows from this: more whole grains, more fruit, less salt.

About alcohol: in the US cohorts above, moderate drinking still counted as a low-risk factor. A newer meta-analysis of 107 cohort studies, however, found no significantly lower mortality for low-volume drinkers compared with people who had never drunk (Zhao et al., JAMA Network Open, 2023). For counseling, this means: people who do not drink alcohol are not missing out.

How genes influence the way someone processes nutrients is explained in the nutrigenetics guide in The key genes for nutrition counseling.

Not smoking: a ten-year difference

The data on smoking are among the clearest in all of health research. One study followed 34,439 British male doctors for 50 years. Those who kept smoking cigarettes died on average about 10 years earlier than lifelong non-smokers. And now the good news: those who quit at 60, 50, 40 or 30 gained back about 3, 6, 9 or 10 years of life expectancy (Doll et al., BMJ, 2004).

An analysis from the US with 113,752 women and 88,496 men confirmed this for the 21st century: quitting before age 40 reduced the excess risk of death from continued smoking by about 90% (Jha et al., New England Journal of Medicine, 2013). So it is almost never too late. For companies, a smoking cessation offer is therefore an obvious building block.

Support makes the difference

Personalization can motivate – especially when it is part of ongoing support. In an internal Novogenia study with 302 people, participants on a gene-based diet lost around 2.4 times more weight than on a standard diet (more on our scientific approach). One obvious explanation: you are more likely to follow a recommendation that suits you.

At the same time, research shows that knowledge alone is rarely enough. A review of 18 studies found that simply communicating DNA-based disease risks did not measurably change smoking, diet or physical activity (Hollands et al., BMJ, 2016). A clear conclusion follows: goals, training, counseling and support make the difference. A genetic analysis opens the conversation and makes recommendations personal – and people walk the path together with you.

Where supplements fit

Supplements are the fine-tuning, not the engine. Their place is clear: they complement the diet in a targeted way where intake falls short or personal needs are higher. For many nutrients, the EU has authorized health claims that fit an active lifestyle well: vitamin D contributes to the maintenance of normal muscle function, and magnesium contributes to normal muscle function and to a reduction of tiredness and fatigue (Regulation (EU) No 432/2012).

A personal formula makes the most sense: based on genes, a questionnaire and, where available, blood values, with doses that respect upper limits (more in Micronutrient dosing limits). How such a formula is created is explained in From genetic profile to personalized supplements. Recommendations derived from genetic analyses are logical conclusions, not scientifically proven. And one thing always stays the same: supplements do not replace a balanced, varied diet or a healthy lifestyle – they build on it.

What this means for your offer

A longevity offer with substance puts the big levers at the center and uses genetic analyses and supplements as a personal complement:

Offer	Lifestyle at the center	Possible complement
Gym	endurance and strength, measuring and improving fitness	genetic analysis on sport and performance, personalized supplements (Longevity in the gym)
Company	everyday activity, sleep, quitting smoking	lifestyle analyses in which the employer has no insight into the results (Corporate health programs)
Physiotherapy	strength, mobility, resilience	analyses on performance and recovery (Longevity in physiotherapy)
Spa, hotel, clinic	recovery, sleep, nutrition	skin and nutrition analyses, supplements for the time after the stay (Spa, hotel and longevity clinic)

The order is what matters: first the basics, then the fine-tuning. If you work this way, you do not need big promises – the evidence speaks for itself.

How we do it at Novogenia

How we support offers that start with lifestyle at Novogenia:

Sport and performance: genetic analyses on power or endurance type, VO2max potential, recovery and injury risk – as a basis for training conversations.
Nutrition, weight and stress: further lifestyle analyses. Genes are one factor among many.
Personalized supplements: an algorithm takes into account about 50 genes, a questionnaire and, where available, blood values, which take precedence. Doses range from one third to three times the reference intake, capped at the upper levels set by EFSA.
Easy to use: daily sachets; one delivery lasts 90 days.
Relevant for athletes: raw materials are tested for doping substances, among other things.
Training: the free NOVO Academy includes a course on performance genetics – athlete type, connective tissue and recovery.

Frequently asked questions

What has the strongest evidence for healthy aging?

Exercise and fitness, enough sleep, a good dietary pattern and not smoking. In two large US cohorts, combining five healthy lifestyle factors was associated with a life expectancy at age 50 that was 14.0 years (women) and 12.2 years (men) higher.

How much exercise does it take?

In a pooled analysis of 661,137 adults, one to two times the minimum of 150 minutes of moderate or 75 minutes of vigorous activity per week was associated with a 31% lower risk of death. Strength training counts too: the largest difference appeared at about 30 to 60 minutes per week.

Is more sleep always better?

No. In a meta-analysis with 1,382,999 participants, both short and long sleep were associated with a higher risk of death. In practice, this means: sleep regularly and sufficiently – neither too little nor too much.

What role do supplements play in healthy aging?

They complement the diet in a targeted way where intake falls short or personal needs are higher. For many nutrients, the EU has authorized claims, for example that vitamin D contributes to the maintenance of normal muscle function. Supplements do not replace lifestyle; they build on it.

Does a genetic analysis make people live more healthily?

It achieves the most as part of ongoing support. In an internal Novogenia study with 302 people, participants on a gene-based diet lost around 2.4 times more weight than on a standard diet. Simply communicating a risk, on the other hand, is usually not enough – counseling, clear goals and support make the difference.

Want to add longevity to your offer?

Tell us about your gym, company or practice – we will show you what is possible today.

Become a partner →The Novogenia longevity line

Note: This guide is general information for businesses and professionals and does not replace medical or legal advice. Novogenia longevity products are food supplements and not a substitute for a balanced, varied diet and a healthy lifestyle; statements in this guide are not promises of cure and not statements on the prevention, treatment or healing of diseases. Recommendations derived from genetic analyses are logical conclusions, not scientifically proven. Regulations can change; errors and changes excepted.