I shared the story of dropping my dad and mom to early onset dementia in final week’s publication (hyperlink in case you missed it) and I used to be blown away by the response. Lots of of you wrote again. Many shared your individual tales of watching family members undergo by means of dementia, most cancers, or persistent illness.
In order that’s what in the present day is about.
I’m sharing my private longevity must-haves. What makes it vital? It signifies that whether or not I’m touring, buried in work, or even when I’m sick, this stuff don’t get dropped. They’re the practices that I consider transfer the needle probably the most for dwelling not solely longer, however higher.
They’re not meant to be prescriptive—these are merely the practices I’ve landed on after 41 years in dentistry.
Listed below are my 13 must-haves for longevity:
1. Spermidine
Autophagy—the physique’s pure “mobile cleanup” course of—is the lever for longevity. Spermidine is among the best-studied pure compounds for kickstarting autophagy. It clears out broken proteins (assume amyloid plaques within the mind). It improves mitochondrial operate. It’s correlated with decrease all-cause mortality. That is the one I take.
2. C15: 0
C15:0 is a hint fatty acid present in full-fat dairy and a few fish, and it’s starting to be acknowledged as an important fatty acid for mobile well being—very like omega-3s had been a couple of a long time in the past.
Right here’s why I take it every day:
- It strengthens cell membranes, particularly in growing old cells which are extra susceptible to wreck.
- It helps mitochondrial operate and reduces systemic irritation.
- It’s been proven to activate AMPK and PPAR pathways—which implies higher metabolic well being, decrease CRP, and enhanced mobile restore.
The science is early however compelling, and the security profile is clear. It’s one of many few dietary supplements I’ve seen with direct advantages throughout longevity, irritation, metabolic resilience, and temper.
Plus, it’s vegan—so for those who keep away from dairy, you’re not lacking out on this essential nutrient. That is the one I take each day.
3. Flossing (Each Evening)
Scientists have discovered gum illness micro organism (Porphyromonas gingivalis, specifically) within the brains of Alzheimer’s sufferers.
In a landmark 2019 examine, researchers didn’t simply present correlation—they proposed a causal mechanism: the micro organism migrate from infected gums into the bloodstream, cross the blood–mind barrier, and launch toxins that injury neurons.
Flossing is the most affordable, quickest “neuroprotective” behavior you’ll ever do.
When you don’t take away the micro organism from between your tooth, they’ll discover their means into your mind. And neurologists and cardiologists at the moment are saying the identical factor. I predict this will probably be mainstream inside a decade.
4. Treating sleep prefer it’s my full-time job
You may’t out-supplement dangerous sleep. And mouth respiration, loud night breathing, and sleep-disordered respiration silently torch your mind and cardiovascular system. Sleep is the place the physique heals and the mind detoxes by means of the glymphatic system. Miss this, and nothing else issues.
I put on an oral equipment known as a mandibular development machine, which maintains my airway and takes my AHI (respiration interruptions per hour) to almost zero. I tape my mouth shut at evening. I observe my sleep obsessively with an Oura ring.
5. Each day Morning Daylight
Ten minutes outdoors—eyes uncovered to actual gentle—units my circadian rhythm, boosts nitric oxide manufacturing.
If I’m touring, I’ll stroll outdoors the lodge very first thing, even when it’s cloudy.
6. Power Coaching (2–3x per week)
Longevity is muscle-centric. Sarcopenia (age-related muscle loss) predicts falls, frailty, and early loss of life higher than ldl cholesterol ever will.
I don’t practice for large biceps—I practice so I can decide up my grandkids and maintain climbing stairs in my 90s. That was the attitude shift that helped me get into the fitness center.
7. Oral & Intestine Microbiome Care
I keep away from alcohol-based mouthwash like poison—it wipes out the great bugs that defend your coronary heart and mind. As a substitute:
- I exploit this prebiotic nano-hydroxyapatite toothpaste.
- I oil pull for two minutes.
- I take oral probiotics.
- I eat prebiotic meals like onion, artichokes, garlic, leeks ( bizarre quirk of mine is I don’t like bananas—however these are a very good prebiotic meals as properly)
Your mouth microbiome is your physique’s entrance line. Defend it.
8. Polyphenol-Wealthy Food regimen (Olive Oil, Berries, Darkish Chocolate, Inexperienced Tea)
Polyphenols aren’t simply antioxidants—they sign your genes towards resilience.
My non-negotiables are inexperienced tea and additional virgin olive oil each single day. And sure, I journey with each of those! These little inexperienced tea packets make it simple to convey tea with me after I’m on-the-go.
9. Strolling (Particularly After Meals)
This has grow to be a sacred ritual in my day. After dinner—regardless of how lengthy the to-do listing or how tempting the sofa—my spouse and I am going for a stroll. (It’s additionally a beautiful ritual for our marriage.)
Motion after meals blunts glucose spikes, improves insulin sensitivity, and helps digestion. It’s a easy however highly effective instrument for metabolic well being and longevity.
It additionally alerts to my physique that the day is winding down, helps me sleep higher, and offers me an opportunity to attach—whether or not that’s with my spouse, a podcast, or simply my very own ideas.
Even simply 10–quarter-hour makes a distinction. No particular gear and no fitness center required!
10. Magnesium (Each day)
Practically 70% of persons are poor. Magnesium calms the nervous system, regulates blood strain, helps deep sleep, and helps over 300 enzymatic reactions. I contemplate it foundational.
A standard mistake individuals make: don’t take only one kind—take a mix of a number of sorts of magnesium, like this one, which I take every day.
11. Connection & Function
This one is one thing you possibly can’t get from a capsule or a tool. However the information is overwhelming: loneliness is as harmful as smoking 15 cigarettes a day. This is among the causes I’m right here, writing this text, working alongside my daughter and enterprise companion each at Ask the Dentist and at Fygg—it offers me connection and function. I’ve at all times felt known as to the Latin root of the phrase physician which is “to show.” I discover function in being a hands-on “on a regular basis” grandpa, and persevering with to be concerned as a father to my three grownup daughters of their 20s and 30s (parenting doesn’t cease at age 18!)
12. Understanding my fasting insulin rating
As a result of insulin resistance is the hearth behind practically each persistent illness—coronary heart illness, dementia, most cancers, even gum illness. And fasting insulin offers you an early warning, lengthy earlier than your blood sugar goes haywire.
This check is sort of by no means ordered in an ordinary check-up. Nevertheless it must be. It’s low cost, easy, and tells you in case your cells have gotten proof against insulin—years earlier than a diabetes analysis.
13. Avoiding sugar (as a lot as humanly doable)
This one’s the toughest—and I’m not good. However I’ve realized that sugar is a sluggish, sneaky wrecking ball relating to each oral and systemic well being.
It feeds the unsuitable microbes in your mouth and intestine. It spikes insulin. It drives irritation. And it accelerates growing old on the mobile degree—out of your mind to your arteries to your enamel.
Sugar can also be deeply emotional. It’s tied to consolation, stress reduction, and nostalgia. That’s why I don’t use shame-based language round it—however I do respect how highly effective it’s, and the way urgently we have to deal with it like a severe well being threat.
Right here’s how I make it manageable:
- I learn each label—sugar hides in locations like salad dressing and tomato sauce.
- I by no means drink something with sugar in it—together with espresso and tea.
- I don’t maintain it in the home. I get my “candy”from brain-building blueberries as an alternative!
- I observe what I name the “24-hour rule”: if I’m craving one thing candy, I delay it a day. More often than not, the craving disappears.
For me, avoiding sugar isn’t nearly tooth—it’s about defending my mind, my coronary heart, and my power.
I didn’t construct this listing in a single day. A few of these took years to undertake. Others I’ve needed to struggle arduous to maintain.
Hit reply and ship me your prime 3. I’d love to listen to what retains you going.
P.S. Discover how #2, #3, and #6 all tie collectively? The mind, the mouth, and sleep all share the identical inflammatory pathways.
