Most individuals assume well being is about what you do occasionally. It’s not. It’s what you do day by day that shapes your power, resilience, and longevity.
These are my every day non-negotiables—habits I stick 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 stream, 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 potential to ship oxygen, get better from exercises, and assume clearly.
Which means that by midlife, you’re already working at half your potential relating to 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)
✅ Each day motion & exercise (confirmed to extend NO ranges)
Nitric oxide is a key participant in circulation, oxygenation, and even immune operate. When 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 fitting metric to go by—it’s high quality, not amount that we needs to 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 & leisure)
✅ No screens 60 min earlier than mattress (blocks blue gentle & 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 folks didn’t drop a few pounds.
I consider this is likely to be taking place as a result of motion strengthens airway muscle tissues, improves respiration mechanics, and will increase nitric oxide manufacturing—all of which assist stop airway collapse at evening.
🔗 Right here’s the examine: “Results of Train Coaching on Sleep Apnea”
That is large—as a result of it means I can inform my sufferers:
👉 You don’t should drop a few pounds to breathe higher at evening. Simply transfer. Train itself is the remedy. And that’s extremely motivating.
3. My Each day Dietary supplements
I consider in getting vitamins from actual meals first, however trendy stress, depleted soil, and growing old imply we typically want further assist.
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 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 assist)
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 elevate. As a result of the healthiest folks on the planet don’t simply train—they play.
✅ Mountain biking & snowboarding preserve me in stream state—absolutely engaged, no distractions
✅ Each 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 more durable—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 every day strolling improves considerably). It’s additionally the very 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 stop weight acquire)
✅ Strengthens my marriage (a every day second to speak with out distractions)
This 20-minute behavior makes a much 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. Strive My Favourite Nitric Oxide-Boosting Salad
If you would like a scrumptious option to assist nitric oxide manufacturing and your oral microbiome, it’s important to attempt my Tricolore Salad—Italian for 3 colours. It has complexity, it has texture, it has an important 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 will discover, reduce off the stem, and shred it into bite-sized items. Toss every thing right into a Ziploc bag with loads of olive oil and therapeutic massage—I exploit Spectrum Olive Oil as a result of it’s scrumptious, has no microplastics, and is available in an important bottle. Let it marinate within the fridge for a minimum of 10 minutes, or as much as an hour.
🔹 The Cheese—I all the time discover the very best crumbly Gorgonzola or blue cheese I can. No pre-packaged stuff—simply small-batch, high-quality cheese with solely two or three elements.
🔹 The Pecans—That is what makes the salad irresistible. I caramelize a complete 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. When 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 frivolously marinated, toss them into an enormous wood 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 attempt—I promise it gained’t disappoint!
