Most individuals suppose well being is about what you do every now and then. It’s not. It’s what you do every single day that shapes your vitality, resilience, and longevity.

These are my day by day non-negotiables—habits I stick 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 perform, 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 means to ship oxygen, get well from exercises, and suppose clearly.

Which means by midlife, you’re already working at half your potential in relation to cognition, endurance, and cardiovascular perform—with out even realizing it.

How I Maintain My Nitric Oxide Ranges Excessive:
✅ Mouth taping at evening (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)
✅ Each day motion & exercise (confirmed to extend NO ranges)

Nitric oxide is a key participant in circulation, oxygenation, and even immune perform. If you happen to’re not optimizing it, you’re leaving vitality 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 nervous 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 respiratory = extra oxygen, higher nitric oxide)
✅ Mandibular development machine (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 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 reduce weight.

I imagine this is likely to be occurring as a result of motion strengthens airway muscle mass, improves respiratory 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 reduce weight to breathe higher at evening. Simply transfer. Train itself is the remedy. And that’s extremely motivating.

3. My Each day Dietary supplements
I imagine in getting vitamins from actual meals first, however trendy stress, depleted soil, and ageing imply we generally want further 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 perform, 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 folks on this planet don’t simply train—they play.

✅ Mountain biking & snowboarding preserve me in circulation state—totally engaged, no distractions
✅ Each day walks enhance blood sugar and mind perform
✅ Energy 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 most effective 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 acquire)
✅ Strengthens my marriage (a day by day second to speak with out distractions)
This 20-minute behavior makes a much bigger influence 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

If you’d like a scrumptious technique to help nitric oxide manufacturing and your oral microbiome, you need to strive my Tricolore Salad—Italian for 3 colours. It has complexity, it has texture, it has an amazing 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, reduce 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 exploit Spectrum Olive Oil as a result of it’s scrumptious, has no microplastics, and is available in an amazing bottle. Let it marinate within the fridge for at the very least 10 minutes, or as much as an hour.

🔹 The Cheese—I all the time discover the most effective 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 a complete batch of pecans with monk fruit, olive oil, and butter (and if I’m feeling indulgent, slightly 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. If you happen to 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 picket bowl, crumble within the cheese, add the pecans, and season frivolously. That’s it.

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