🦷 My 2025 Every day Non-Negotiables for Power, Longevity & Oral Well being

Most individuals suppose well being is about what you do now and again. It’s not. It’s what you do on daily basis that shapes your power, resilience, and longevity.

These are my day by day non-negotiables—habits I persist with irrespective of how busy life will get.

1. Why Nitric Oxide Is a Recreation-Changer (And Tips on how to Enhance It Naturally)
Nitric oxide (NO) is important for blood circulate, mind operate, and oxygen supply. It regulates circulation, oxygen ranges, and even mitochondrial power manufacturing.

However right here’s the issue: By age 40, your nitric oxide manufacturing has already dropped by 50%—slashing your physique’s means to ship oxygen, get well from exercises, and suppose clearly.

Because of this by midlife, you’re already working at half your potential in the case of cognition, endurance, and cardiovascular operate—with out even realizing it.

How I Maintain My Nitric Oxide Ranges Excessive:
✅ Mouth taping at evening (forces nasal respiration, 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 the event you’re not optimizing it, you’re leaving power and longevity on the desk.

2. How I Optimize Sleep
Getting 8 hours isn’t the precise metric to go by—it’s high quality, not amount that we must be frightened about, as a result of, —in case your airway isn’t open, you’re suffocating at evening.

Right here’s what I do each evening to assure higher sleep:
✅ Mouth taping (retains me nasal respiration = extra oxygen, higher nitric oxide)
✅ Mandibular development system (MAD) (stops airway collapse & root reason for 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 suppose train improves sleep apnea due to weight reduction. That’s not true. A research discovered that train alone improved sleep apnea—even when folks didn’t shed weight.

I consider this could be occurring as a result of motion strengthens airway muscle tissues, improves respiration mechanics, and will increase nitric oxide manufacturing—all of which assist forestall airway collapse at evening.

🔗 Right here’s the research: “Results of Train Coaching on Sleep Apnea”

That is big—as a result of it means I can inform my sufferers:

👉 You don’t need to shed weight to breathe higher at evening. Simply transfer. Train itself is the remedy. And that’s extremely motivating.

3. My Every day Dietary supplements
I consider in getting vitamins from actual meals first, however trendy stress, depleted soil, and getting old imply we generally want additional help.

Right here’s what I take day by 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 package)
• 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 power ranges excessive.

4. The Two Issues I By no means Skip
I don’t simply “work out.” I bike, ski, hike, and raise. As a result of the healthiest folks on this planet don’t simply train—they play.

✅ Mountain biking & snowboarding preserve me in circulate state—absolutely engaged, no distractions
✅ Every day walks enhance blood sugar and mind operate
✅ Power coaching is longevity insurance coverage—muscle is protecting as you age

The aim isn’t to coach tougher—it’s to maneuver higher, for all times.

One of many easiest, strongest habits I’ve constructed is strolling after dinner—each evening, no excuses. It’s not only for blood sugar management (which day by day strolling improves considerably). It’s additionally the perfect 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 day by day second to speak with out distractions)
This 20-minute behavior makes an even bigger impression than you’d suppose.

What Are YOUR Non-Negotiables?

I’d love to listen to from you—what day by day habits have modified your life? Reply and let me know! I learn each response.

Till subsequent time,
Mark

P.S. Strive My Favourite Nitric Oxide-Boosting Salad

In order for you a scrumptious option to help nitric oxide manufacturing and your oral microbiome, you must strive 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 elements radicchio, child arugula, and endive. Purchase the smallest radicchio you’ll find, lower off the stem, and shred it into bite-sized items. Toss all the things 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 at the least 10 minutes, or as much as an hour.

🔹 The Cheese—I all the time discover the perfect crumbly Gorgonzola or blue cheese I can. No pre-packaged stuff—simply small-batch, high-quality cheese with solely two or three components.

🔹 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, a little bit 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 the event you bake them twice by pulling them out of the oven, letting them cool, after which baking them once more, you get additional crunch.

As soon as the greens are chilled and frivolously marinated, toss them into an enormous picket bowl, crumble within the cheese, add the pecans, and season frivolously. That’s it.

It’s crunchy, flavorful, and full of NO-boosting vitamins. Give it a strive—I promise it gained’t disappoint!