Most individuals assume well being is about what you do now and again. It’s not. It’s what you do day-after-day that shapes your vitality, resilience, and longevity.
These are my every day non-negotiables—habits I keep on with irrespective of how busy life will get.
1. Why Nitric Oxide Is a Recreation-Changer (And How one can Enhance It Naturally)
Nitric oxide (NO) is crucial for blood circulation, mind operate, and oxygen supply. It regulates circulation, oxygen ranges, and even mitochondrial vitality manufacturing.
However right here’s the issue: By age 40, your nitric oxide manufacturing has already dropped by 50%—slashing your physique’s potential to ship oxygen, get well from exercises, and assume clearly.
Because of this by midlife, you’re already working at half your potential in terms of cognition, endurance, and cardiovascular operate—with out even realizing it.
How I Hold My Nitric Oxide Ranges Excessive:
✅ Mouth taping at night time (forces nasal respiratory, which boosts NO)
✅ NEVER utilizing mouthwash (it kills the micro organism that produce NO)
✅ Brushing with Fygg (prebiotics + nano-HAP for oral microbiome pleasant cavity prevention – code ATD15 saves you 15%)
✅ Consuming NO-boosting meals (beets, arugula, spinach, darkish chocolate)
✅ Tongue scraping each morning (retains oral NO-producing micro organism wholesome)
✅ Every day motion & exercise (confirmed to extend NO ranges)
Nitric oxide is a key participant in circulation, oxygenation, and even immune operate. In case you’re not optimizing it, you’re leaving vitality and longevity on the desk.
2. How I Optimize Sleep
Getting 8 hours isn’t the proper metric to go by—it’s high quality, not amount that we must be apprehensive about, as a result of, —in case your airway isn’t open, you’re suffocating at night time.
Right here’s what I do each night time to assure higher sleep:
✅ Mouth taping (retains me nasal respiratory = extra oxygen, higher nitric oxide)
✅ Mandibular development gadget (MAD) (stops airway collapse & root reason behind nighttime bruxism)
✅ Magnesium Breakthrough earlier than mattress (deep sleep & rest)
✅ No screens 60 min earlier than mattress (blocks blue mild & preserves melatonin)
✅ 9:45 PM bedtime (consistency = stronger circadian rhythm)
Most individuals assume train improves sleep apnea due to weight reduction. That’s not true. A examine discovered that train alone improved sleep apnea—even when individuals didn’t drop some pounds.
I imagine this could be occurring as a result of motion strengthens airway muscle groups, improves respiratory mechanics, and will increase nitric oxide manufacturing—all of which assist forestall airway collapse at night time.
🔗 Right here’s the examine: “Results of Train Coaching on Sleep Apnea”
That is enormous—as a result of it means I can inform my sufferers:
👉 You don’t should drop some pounds to breathe higher at night time. Simply transfer. Train itself is the remedy. And that’s extremely motivating.
3. My Every day Dietary supplements
I imagine in getting vitamins from actual meals first, however trendy stress, depleted soil, and ageing imply we typically want further help.
Right here’s what I take every day:
- Magnesium Breakthrough (for sleep, muscle restoration, and stress – code ASKTHEDENTIST saves you 10%)
- Fatty15 (for mitochondrial well being & irritation management – code ASKTHEDENTIST saves you 15% off their 90-day starter equipment)
- Vitamin D + K2 (important for bone, coronary heart & immune well being)
- Beef liver capsules (nature’s multivitamin—wealthy in B12, iron, and copper)
- Creatine (for mind operate, muscle well being & longevity)
- Vitamin C (3x a day—as a result of it’s water-soluble)
- Primeadine (for mobile restore & autophagy help)
This stack retains my mind sharp, my sleep deep, and my vitality ranges excessive.
4. The Two Issues I By no means Skip
I don’t simply “work out.” I bike, ski, hike, and carry. As a result of the healthiest individuals on the planet don’t simply train—they play.
✅ Mountain biking & snowboarding hold me in circulation state—totally engaged, no distractions
✅ Every day walks enhance blood sugar and mind operate
✅ Energy coaching is longevity insurance coverage—muscle is protecting as you age
The objective isn’t to coach more durable—it’s to maneuver higher, for all times.
One of many easiest, strongest habits I’ve constructed is strolling after dinner—each night time, no excuses. It’s not only for blood sugar management (which every day strolling improves considerably). It’s additionally one of the best time of day to reconnect with my spouse.
Why I by no means skip it:
✅ Lowers blood sugar & insulin spikes (reduces post-meal sluggishness)
✅ Boosts digestion & metabolism (helps forestall weight achieve)
✅ Strengthens my marriage (a every day second to speak with out distractions)
This 20-minute behavior makes an even bigger affect than you’d assume.
What Are YOUR Non-Negotiables?
I’d love to listen to from you—what every day habits have modified your life? Reply and let me know! I learn each response.
Till subsequent time,
Mark
P.S. Attempt My Favourite Nitric Oxide-Boosting Salad
If you need a scrumptious technique to help nitric oxide manufacturing and your oral microbiome, you need to attempt my Tricolore Salad—Italian for 3 colours. It has complexity, it has texture, it has a fantastic aftertaste, and the entire time you’re boosting your oral microbiome.
Right here’s how I make it:
🔹 The Greens—Equal components radicchio, child arugula, and endive. Purchase the smallest radicchio you’ll find, lower off the stem, and shred it into bite-sized items. Toss every little thing right into a Ziploc bag with loads of olive oil and therapeutic massage—I take advantage of Spectrum Olive Oil as a result of it’s scrumptious, has no microplastics, and is available in a fantastic bottle. Let it marinate within the fridge for not less than 10 minutes, or as much as an hour.
🔹 The Cheese—I all the time discover one of the best crumbly Gorgonzola or blue cheese I can. No pre-packaged stuff—simply small-batch, high-quality cheese with solely two or three substances.
🔹 The Pecans—That is what makes the salad irresistible. I caramelize an entire batch of pecans with monk fruit, olive oil, and butter (and if I’m feeling indulgent, just a little maple syrup). I bake them on non-PFA wax paper, then retailer them in an hermetic jar which final me for a number of weeks. In case you bake them twice by pulling them out of the oven, letting them cool, after which baking them once more, you get further crunch.
As soon as the greens are chilled and evenly marinated, toss them into a giant picket bowl, crumble within the cheese, add the pecans, and season evenly. That’s it.
It’s crunchy, flavorful, and filled with NO-boosting vitamins. Give it a attempt—I promise it received’t disappoint!