Most people assume health is about the occasional effort. It isn’t. Health is shaped by what you do every day—those daily habits determine your energy, resilience, and longevity.
Below are the non-negotiable habits I follow consistently, no matter how busy life gets.
1. Why Nitric Oxide Matters (And How I Boost It Naturally)
Nitric oxide (NO) plays a central role in blood flow, brain function, and oxygen delivery. It helps regulate circulation, supports oxygenation, and influences mitochondrial energy production.
The challenge is age: by around 40, NO production can drop by roughly 50%, reducing your body’s ability to deliver oxygen, recover from activity, and sustain clear thinking.
That decline means many people enter midlife operating below their potential for cognition, endurance, and cardiovascular performance—often without realizing it.
How I Support My Nitric Oxide Levels:
✅ Mouth taping at night to encourage nasal breathing, which supports NO production
✅ Avoiding mouthwash, which can eliminate the oral bacteria that produce NO
✅ Brushing with a prebiotic-friendly toothpaste that supports the oral microbiome and cavity prevention
✅ Eating NO-boosting foods like beets, arugula, spinach, and dark chocolate
✅ Tongue scraping each morning to maintain healthy NO-producing oral bacteria
✅ Daily movement and exercise, which are proven to increase NO levels
Nitric oxide is vital for circulation, oxygenation, and immune function. Optimizing it is an easy way to preserve energy and support long-term health.
2. How I Optimize Sleep
Eight hours on the clock isn’t the only metric—sleep quality matters most. If your airway is compromised, you may be partially suffocating at night, which undermines restorative sleep.
Each night I follow a routine to ensure better sleep:
✅ Mouth taping to maintain nasal breathing and support oxygenation and NO levels
✅ Using a mandibular advancement device (MAD) to prevent airway collapse and address nighttime teeth grinding
✅ Taking magnesium before bed to promote relaxation and deeper sleep
✅ Avoiding screens for 60 minutes before bed to reduce blue light and preserve melatonin
✅ Keeping a consistent 9:45 PM bedtime to strengthen the circadian rhythm
Many assume exercise improves sleep apnea only through weight loss. Research shows exercise can improve sleep apnea even without weight change. I think this works because movement strengthens airway muscles, improves breathing mechanics, and boosts nitric oxide—factors that help prevent airway collapse at night.
This means you don’t necessarily have to lose weight to breathe better at night—regular movement itself can be therapeutic.
3. My Daily Supplements
I prioritize getting nutrients from whole foods first, but modern stress, depleted soils, and aging make targeted supplementation helpful.
Here’s my daily supplement routine:
- Magnesium for sleep, muscle recovery, and stress support
- Omega-rich mitochondrial support for inflammation control and cellular energy
- Vitamin D + K2 for bone, cardiovascular, and immune health
- Beef liver capsules as a nutrient-dense source of B12, iron, and other micronutrients
- Creatine for brain function, muscle health, and longevity support
- Vitamin C taken throughout the day because it’s water-soluble
- Targeted cellular support for repair and autophagy
This combination helps keep my cognition sharp, sleep deep, and daily energy steady.
4. The Two Things I Never Skip
I don’t merely “work out.” I play—biking, skiing, hiking, and lifting. The healthiest people move often and enjoy diverse activities.
✅ Mountain biking and skiing keep me in a flow state—fully present and engaged
✅ Daily walks support blood sugar regulation and brain function
✅ Strength training is longevity insurance—maintaining muscle protects you as you age
The objective isn’t to train harder; it’s to move better for life.
One simple habit I seldom miss is a walk after dinner. It’s a short, 20-minute routine with big benefits: improved post-meal glucose control, better digestion, and a consistent time to connect with my partner.
Why I Keep This Habit:
✅ Lowers post-meal blood sugar and insulin spikes
✅ Supports digestion and metabolic health
✅ Strengthens my relationship through daily shared time
A short walk each evening consistently makes a meaningful difference.
What Are YOUR Non-Negotiables?
I’d love to hear from you—what daily habits have transformed your life? Reply and let me know; I read each response.
Until next time,
Mark
P.S. Try My Favorite Nitric Oxide–Boosting Salad
If you want a tasty way to support nitric oxide production and your oral microbiome, try my Tricolore Salad—three colors, layered textures, and strong flavor that also supports oral health.
How I make it:
The greens: equal parts radicchio, baby arugula, and endive. Use a small radicchio, remove the stem, and shred into bite-sized pieces. Toss with plenty of olive oil and massage the leaves; let them sit in the fridge for at least 10 minutes or up to an hour to meld flavors.
The cheese: choose a high-quality crumbly Gorgonzola or blue cheese—look for simple, small-batch options rather than pre-packaged blends.
The pecans: caramelize pecans with a natural sweetener, a touch of olive oil, and butter. Bake them on a non-coated surface, cool, then bake again briefly for extra crunch. Store in an airtight jar for weeks.
Once the greens are chilled and lightly marinated, toss them in a large bowl, crumble in the cheese, add the pecans, and season lightly. The result is a crunchy, flavorful salad packed with NO-supporting ingredients. Give it a try—you won’t be disappointed!