Most people think health is about what you do once in a while. Itâs not. Itâs what you do every day that shapes your energy, resilience, and longevity.
These are my daily non-negotiablesâhabits 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 hereâs the problem: By age 40, your nitric oxide production has already dropped by 50%âslashing your bodyâs ability to deliver oxygen, recover from workouts, and think clearly.
This means that by midlife, youâre already operating at half your potential when it comes to cognition, endurance, and cardiovascular functionâwithout even realizing it.
How I Keep My Nitric Oxide Levels High:
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 Mouth taping at night (forces nasal breathing, which boosts NO)
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 NEVER using mouthwash (it kills the bacteria that produce NO)
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 Brushing with Fygg (prebiotics + nano-HAP for oral microbiome friendly cavity prevention â code ATD15 saves you 15%)
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 Eating NO-boosting foods (beets, arugula, spinach, dark chocolate)
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 Tongue scraping every morning (keeps oral NO-producing bacteria healthy)
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 Daily movement & exercise (proven to increase NO levels)
Nitric oxide is a key player in circulation, oxygenation, and even immune function. If youâre not optimizing it, youâre leaving energy and longevity on the table.
2. How I Optimize Sleep
Getting 8 hours isnât the right metric to go byâitâs quality, not quantity that we should be worried about, because, âif your airway isnât open, youâre suffocating at night.
Hereâs what I do every night to guarantee better sleep:
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 Mouth taping (keeps me nasal breathing = more oxygen, better nitric oxide)
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 Mandibular advancement device (MAD) (stops airway collapse & root cause of nighttime bruxism)
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 Magnesium Breakthrough before bed (deep sleep & relaxation)
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 No screens 60 min before bed (blocks blue light & preserves melatonin)
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 9:45 PM bedtime (consistency = stronger circadian rhythm)
Most people think exercise improves sleep apnea because of weight loss. Thatâs not true. A study found that exercise alone improved sleep apneaâeven when people didnât lose weight.
I believe this might be happening because movement strengthens airway muscles, improves breathing mechanics, and increases nitric oxide productionâall of which help prevent airway collapse at night.
đ Hereâs the study: âEffects of Exercise Training on Sleep Apneaâ
This is hugeâbecause it means I can tell my patients:
đ You donât have to lose weight to breathe better at night. Just move. Exercise itself is the therapy. And thatâs 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.
Hereâs what I take daily:
- Magnesium Breakthrough (for sleep, muscle recovery, and stress â code ASKTHEDENTIST saves you 10%)
- Fatty15Â (for mitochondrial health & inflammation control â code ASKTHEDENTIST saves you 15% off their 90-day starter kit)
- Vitamin D + K2Â (essential for bone, heart & immune health)
- Beef liver capsules (natureâs multivitaminârich in B12, iron, and copper)
- Creatine (for brain function, muscle health & longevity)
- Vitamin CÂ (3x a dayâbecause itâs 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 donât just âwork out.â I bike, ski, hike, and lift. Because the healthiest people in the world donât just exerciseâthey play.
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 Mountain biking & skiing keep me in flow stateâfully engaged, no distractions
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 Daily walks improve blood sugar and brain function
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 Strength training is longevity insuranceâmuscle is protective as you age
The goal isnât to train harderâitâs to move better, for life.
One of the simplest, most powerful habits Iâve built is walking after dinnerâevery night, no excuses. Itâs not just for blood sugar control (which daily walking improves significantly). Itâs also the best time of day to reconnect with my wife.
Why I never skip it:
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 Lowers blood sugar & insulin spikes (reduces post-meal sluggishness)
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 Boosts digestion & metabolism (helps prevent weight gain)
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 Strengthens my marriage (a daily moment to talk without distractions)
This 20-minute habit makes a bigger impact than youâd think.
What Are YOUR Non-Negotiables?
Iâd love to hear from youâwhat 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 SaladâItalian for three colors. It has complexity, it has texture, it has a great aftertaste, and the whole time youâre boosting your oral microbiome.
Hereâs how I make it:
đš The GreensâEqual 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 massageâI use Spectrum Olive Oil because itâs 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.
đš The CheeseâI always find the best crumbly Gorgonzola or blue cheese I can. No pre-packaged stuffâjust small-batch, high-quality cheese with only two or three ingredients.
đš The PecansâThis is what makes the salad irresistible. I caramelize a whole batch of pecans with monk fruit, olive oil, and butter (and if Iâm 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. Thatâs it.
Itâs crunchy, flavorful, and packed with NO-boosting nutrients. Give it a tryâI promise it wonât disappoint!