I shared the story of shedding my mother and father to early onset dementia in final week’s e-newsletter (hyperlink in case you missed it) and I used to be blown away by the response. A whole bunch of you wrote again. Many shared your personal tales of watching family members endure via dementia, most cancers, or persistent illness.
In order that’s what at the moment is about.
I’m sharing my private longevity must-haves. What makes it essential? 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 residing 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 likely one of the best-studied pure compounds for kickstarting autophagy. It clears out broken proteins (assume amyloid plaques within the mind). It improves mitochondrial perform. 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 similar to omega-3s had been just a few a long time in the past.
Right here’s why I take it every day:
- It strengthens cell membranes, particularly in growing older cells which can be extra inclined to wreck.
- It helps mitochondrial perform 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 protection 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 in case you keep away from dairy, you’re not lacking out on this vital 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 research, 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 cost effective, quickest “neuroprotective” behavior you’ll ever do.
When you don’t take away the micro organism from between your enamel, they’ll discover their means into your mind. And neurologists and cardiologists are actually saying the identical factor. I predict this will likely be mainstream inside a decade.
4. Treating sleep prefer it’s my full-time job
You’ll be able to’t out-supplement unhealthy sleep. And mouth respiratory, loud night breathing, and sleep-disordered respiratory silently torch your mind and cardiovascular system. Sleep is the place the physique heals and the mind detoxes via the glymphatic system. Miss this, and nothing else issues.
I put on an oral equipment referred to as a mandibular development system, which maintains my airway and takes my AHI (respiratory interruptions per hour) to almost zero. I tape my mouth shut at night time. I monitor 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 demise higher than ldl cholesterol ever will.
I don’t practice for large biceps—I practice so I can decide up my grandkids and hold climbing stairs in my 90s. That was the angle 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 nice bugs that shield your coronary heart and mind. As an alternative:
- 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 nicely)
Your mouth microbiome is your physique’s entrance line. Defend it.
8. Polyphenol-Wealthy Weight loss plan (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 further virgin olive oil each single day. And sure, I journey with each of those! These little inexperienced tea packets make it straightforward to convey tea with me after I’m on-the-go.
9. Strolling (Particularly After Meals)
This has turn out to be a sacred ritual in my day. After dinner—irrespective of how lengthy the to-do listing or how tempting the sofa—my spouse and I’m 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 indicators 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)
Almost 70% of persons are poor. Magnesium calms the nervous system, regulates blood strain, helps deep sleep, and helps over 300 enzymatic reactions. I take into account it foundational.
A typical mistake folks make: don’t take only one sort—take a mix of a number of forms of magnesium, like this one, which I take every day.
11. Connection & Objective
This one is one thing you’ll be able to’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 likely one of the causes I’m right here, writing this article, working alongside my daughter and enterprise accomplice each at Ask the Dentist and at Fygg—it provides me connection and function. I’ve at all times felt referred to 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 fireplace behind almost each persistent illness—coronary heart illness, dementia, most cancers, even gum illness. And fasting insulin provides you an early warning, lengthy earlier than your blood sugar goes haywire.
This check is nearly by no means ordered in a normal check-up. But it surely ought to be. It’s low cost, easy, and tells you in case your cells have gotten immune to insulin—years earlier than a diabetes analysis.
13. Avoiding sugar (as a lot as humanly potential)
This one’s the toughest—and I’m not good. However I’ve discovered that sugar is a sluggish, sneaky wrecking ball with regards to each oral and systemic well being.
It feeds the incorrect microbes in your mouth and intestine. It spikes insulin. It drives irritation. And it accelerates growing older on the mobile stage—out of your mind to your arteries to your enamel.
Sugar can 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 critical well being danger.
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 hold it in the home. I get my “candy”from brain-building blueberries as an alternative!
- I apply 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 enamel—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 exhausting 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.