Most people think health is about what you do once in a while. It’s not. It’s what you do every day that shapes your energy, resilience, and longevity.
These are my daily non-negotiables—habits I stick to no matter how busy life gets.
1. Why Nitric Oxide Is a Game-Changer (And How to Boost It Naturally)
Nitric oxide (NO) is essential for blood flow, brain function, and oxygen delivery. It regulates circulation, oxygen levels, and even mitochondrial energy production.
But here’s the problem: By age 40, your nitric oxide production has already dropped by 50%—slashing your body’s ability to deliver oxygen, recover from workouts, and think clearly.
This means that by midlife, you’re already operating at half your potential when it comes to cognition, endurance, and cardiovascular function—without even realizing it.
How I Keep My Nitric Oxide Levels High:
✅ Mouth taping at night (forces nasal breathing, which boosts NO)
✅ NEVER using mouthwash (it kills the bacteria that produce NO)
✅ Brushing with Fygg (prebiotics + nano-HAP for oral microbiome friendly cavity prevention – code ATD15 saves you 15%)
✅ Eating NO-boosting foods (beets, arugula, spinach, dark chocolate)
✅ Tongue scraping every morning (keeps oral NO-producing bacteria healthy)
✅ Daily movement & exercise (proven to increase NO levels)
Nitric oxide is a key player in circulation, oxygenation, and even immune function. If you’re not optimizing it, you’re leaving energy and longevity on the table.
2. How I Optimize Sleep
Getting 8 hours isn’t the right metric to go by—it’s quality, not quantity that we should be worried about, because, —if your airway isn’t open, you’re suffocating at night.
Here’s what I do every night to guarantee better sleep:
✅ Mouth taping (keeps me nasal breathing = more oxygen, better nitric oxide)
✅ Mandibular advancement device (MAD) (stops airway collapse & root cause of nighttime bruxism)
✅ Magnesium Breakthrough before bed (deep sleep & relaxation)
✅ No screens 60 min before bed (blocks blue light & preserves melatonin)
✅ 9:45 PM bedtime (consistency = stronger circadian rhythm)
Most people think exercise improves sleep apnea because of weight loss. That’s not true. A study found that exercise alone improved sleep apnea—even when people didn’t lose weight.
I believe this might be happening because movement strengthens airway muscles, improves breathing mechanics, and increases nitric oxide production—all of which help prevent airway collapse at night.
🔗 Here’s the study: “Effects of Exercise Training on Sleep Apnea”
This is huge—because it means I can tell my patients:
👉 You don’t have to lose weight to breathe better at night. Just move. Exercise itself is the therapy. And that’s incredibly motivating.
3. My Daily Supplements
I believe in getting nutrients from real food first, but modern stress, depleted soil, and aging mean we sometimes need extra support.
Here’s what I take daily:
- Magnesium Breakthrough (for sleep, muscle recovery, and stress – code ASKTHEDENTIST saves you 10%)
- Fatty15 (for mitochondrial health & inflammation control – code ASKTHEDENTIST saves you 15% off their 90-day starter kit)
- Vitamin D + K2 (essential for bone, heart & immune health)
- Beef liver capsules (nature’s multivitamin—rich in B12, iron, and copper)
- Creatine (for brain function, muscle health & longevity)
- Vitamin C (3x a day—because it’s water-soluble)
- Primeadine (for cellular repair & autophagy support)
This stack keeps my brain sharp, my sleep deep, and my energy levels high.
4. The Two Things I Never Skip
I don’t just “work out.” I bike, ski, hike, and lift. Because the healthiest people in the world don’t just exercise—they play.
✅ Mountain biking & skiing keep me in flow state—fully engaged, no distractions
✅ Daily walks improve blood sugar and brain function
✅ Strength training is longevity insurance—muscle is protective as you age
The goal isn’t to train harder—it’s to move better, for life.
One of the simplest, most powerful habits I’ve built is walking after dinner—every night, no excuses. It’s not just for blood sugar control (which daily walking improves significantly). It’s also the best time of day to reconnect with my wife.
Why I never skip it:
✅ Lowers blood sugar & insulin spikes (reduces post-meal sluggishness)
✅ Boosts digestion & metabolism (helps prevent weight gain)
✅ Strengthens my marriage (a daily moment to talk without distractions)
This 20-minute habit makes a bigger impact than you’d think.
What Are YOUR Non-Negotiables?
I’d love to hear from you—what daily habits have changed your life? Reply and let me know! I read every response.
Until next time,
Mark
P.S. Try My Favorite Nitric Oxide-Boosting Salad
If you want a delicious way to support nitric oxide production and your oral microbiome, you have to try my Tricolore Salad—Italian for three colors. It has complexity, it has texture, it has a great aftertaste, and the whole time you’re boosting your oral microbiome.
Here’s how I make it:
🔹 The Greens—Equal parts radicchio, baby arugula, and endive. Buy the smallest radicchio you can find, cut off the stem, and shred it into bite-sized pieces. Toss everything into a Ziploc bag with plenty of olive oil and massage—I use Spectrum Olive Oil because it’s delicious, has no microplastics, and comes in a great bottle. Let it marinate in the fridge for at least 10 minutes, or up to an hour.
🔹 The Cheese—I always find the best crumbly Gorgonzola or blue cheese I can. No pre-packaged stuff—just small-batch, high-quality cheese with only two or three ingredients.
🔹 The Pecans—This is what makes the salad irresistible. I caramelize a whole batch of pecans with monk fruit, olive oil, and butter (and if I’m feeling indulgent, a little maple syrup). I bake them on non-PFA wax paper, then store them in an airtight jar which last me for several weeks. If you bake them twice by pulling them out of the oven, letting them cool, and then baking them again, you get extra crunch.
Once the greens are chilled and lightly marinated, toss them into a big wooden bowl, crumble in the cheese, add the pecans, and season lightly. That’s it.
It’s crunchy, flavorful, and packed with NO-boosting nutrients. Give it a try—I promise it won’t disappoint!
