Last week I shared a personal piece about losing both of my parents to early-onset dementia (link in case you missed it). The response was overwhelming: hundreds of messages, many with stories of loved ones facing dementia, cancer, or chronic illness. Today I want to focus on what I’ve learned from those experiences and from four decades in dentistry—practical habits that have the biggest impact on living longer and living better.
These are not mandates, but the practices I consider non-negotiable for my own longevity. They’re the ones I stick to even when I’m traveling, overwhelmed with work, or under the weather. After 41 years in dentistry, these are the habits I’ve found most effective.
1. Spermidine
Autophagy—the body’s cellular cleanup process—is central to longevity. Spermidine is one of the best-studied natural compounds for promoting autophagy. It helps clear damaged proteins, supports mitochondrial function, and is associated with lower all-cause mortality. I take a spermidine supplement as part of my daily routine.
2. C15:0
C15:0 is a trace fatty acid found in full-fat dairy and some fish. Emerging research suggests it may be an essential fatty acid for cellular health, similar to how omega-3s were recognized years ago. I take it daily because it strengthens cell membranes, supports mitochondrial function, lowers systemic inflammation, and activates metabolic pathways like AMPK and PPAR. The evidence is early but promising, and it has a clean safety profile. There are vegan options for those who avoid dairy.
3. Flossing Every Night
Oral health matters far beyond your teeth. Scientists have found gum disease bacteria, especially Porphyromonas gingivalis, in the brains of Alzheimer’s patients. Research suggests these bacteria can migrate from inflamed gums into the bloodstream, cross the blood–brain barrier, and release toxins that harm neurons. Flossing is a fast, low-cost, neuroprotective habit: remove the bacteria between your teeth and reduce a route of chronic inflammation.
4. Treating Sleep Like a Full-Time Job
You can’t out-supplement poor sleep. Mouth breathing, snoring, and sleep-disordered breathing damage the brain and cardiovascular system over time. Sleep is when the body repairs itself and the brain clears waste through the glymphatic system. I use a mandibular advancement device to maintain my airway, tape my mouth shut to encourage nasal breathing, and track sleep with an Oura ring. Prioritizing sleep is non-negotiable.
5. Daily Morning Sunlight
A short exposure to natural light each morning—just ten minutes with your eyes open to real daylight—sets the circadian rhythm and supports nitric oxide production. Even on cloudy days while traveling, I try to step outside first thing to synchronize my internal clock.
6. Strength Training (2–3x per Week)
Longevity is muscle-centric. Sarcopenia, or age-related muscle loss, predicts falls, frailty, and premature death more reliably than cholesterol. I train to remain active and independent—so I can lift grandkids and climb stairs well into old age. That functional focus keeps me committed to the gym.
7. Oral & Gut Microbiome Care
I avoid alcohol-based mouthwashes because they can wipe out beneficial oral bacteria that protect the heart and brain. Instead, I use a prebiotic nano-hydroxyapatite toothpaste, oil pull for two minutes, take oral probiotics, and eat prebiotic foods like onions, artichokes, garlic, and leeks. The mouth microbiome is a frontline of defense—treat it with care.
8. Polyphenol-Rich Diet
Polyphenols do more than act as antioxidants; they influence gene signaling toward resilience. I consume extra virgin olive oil, green tea, berries, and dark chocolate regularly. Green tea and high-quality olive oil are daily non-negotiables for me, and I often travel with concentrated tea packets so I don’t miss them on the road.
9. Walking, Especially After Meals
A post-meal walk is a sacred part of my day. After dinner, my wife and I walk together regardless of the to-do list. Walking after eating reduces glucose spikes, boosts insulin sensitivity, aids digestion, and signals the body that the day is winding down—improving sleep and helping with stress management. Even 10–15 minutes makes a meaningful difference.
10. Magnesium Daily
An estimated 70% of people are magnesium deficient. Magnesium calms the nervous system, supports blood pressure regulation, improves deep sleep, and participates in hundreds of enzymatic reactions. I take a blend of magnesium types rather than a single form to cover different physiological needs.
11. Connection & Purpose
Social connection and purpose can’t be replaced by pills or devices. Loneliness carries a health risk comparable to heavy smoking. Staying connected—to family, work I love, and my community—gives me meaning. I find purpose in teaching, working with my daughter, and being an involved father and grandfather. Those relationships are a major source of health and resilience.
12. Knowing My Fasting Insulin Score
Insulin resistance underlies many chronic diseases—heart disease, dementia, cancer, and even gum disease. A fasting insulin test gives early warning of metabolic dysfunction long before blood sugar becomes abnormal. It’s inexpensive, simple, and underutilized in routine check-ups. I monitor it to stay ahead of metabolic decline.
13. Avoiding Sugar as Much as Possible
Sugar is the most damaging dietary habit for both oral and systemic health. It feeds harmful microbes, spikes insulin, drives inflammation, and accelerates cellular aging across brain, arteries, and enamel. It’s emotionally loaded, so I avoid shame-based thinking and focus on practical strategies: reading labels carefully, avoiding sugary drinks, not keeping sweets at home, choosing berries for sweetness, and using a “24-hour rule” to delay cravings. Most cravings dissipate with a little delay.
These habits didn’t arrive overnight. Some took years to adopt, and others require constant effort to maintain. They work together: for example, C15:0, flossing, and strength training all influence shared inflammatory pathways that affect brain health, oral health, and sleep.
I’d love to hear what keeps you going—hit reply and tell me your top three longevity habits.
P.S. Notice how #2, #3, and #6 intersect? The brain, the mouth, and sleep share overlapping inflammatory pathways that matter for long-term health.