I shared the story of losing my parents to early onset dementia in last week’s newsletter (link in case you missed it) and I was blown away by the response. Hundreds of you wrote back. Many shared your own stories of watching loved ones suffer through dementia, cancer, or chronic disease.
So that’s what today is about.
I’m sharing my personal longevity must-haves. What makes it a must-have? It means that whether I’m traveling, buried in work, or even if I’m sick, these things don’t get dropped. They’re the practices that I believe move the needle the most for living not only longer, but better.
They’re not meant to be prescriptive—these are simply the practices I’ve landed on after 41 years in dentistry.
Here are my 13 must-haves for longevity:
1. Spermidine
Autophagy—the body’s natural “cellular cleanup” process—is the lever for longevity. Spermidine is one of the best-studied natural compounds for kickstarting autophagy. It clears out damaged proteins (think amyloid plaques in the brain). It improves mitochondrial function. It’s correlated with lower all-cause mortality. This is the one I take.
2. C15:0
C15:0 is a trace fatty acid found in full-fat dairy and some fish, and it’s beginning to be recognized as an essential fatty acid for cellular health—much like omega-3s were a few decades ago.
Here’s why I take it daily:
- It strengthens cell membranes, especially in aging cells that are more prone to damage.
- It supports mitochondrial function and reduces systemic inflammation.
- It’s been shown to activate AMPK and PPAR pathways—which means better metabolic health, lower CRP, and enhanced cellular repair.
The science is early but compelling, and the safety profile is clean. It’s one of the few supplements I’ve seen with direct benefits across longevity, inflammation, metabolic resilience, and mood.
Plus, it’s vegan—so if you avoid dairy, you’re not missing out on this critical nutrient. This is the one I take every day.
3. Flossing (Every Night)
Scientists have found gum disease bacteria (Porphyromonas gingivalis, in particular) in the brains of Alzheimer’s patients.
In a landmark 2019 study, researchers didn’t just show correlation—they proposed a causal mechanism: the bacteria migrate from inflamed gums into the bloodstream, cross the blood–brain barrier, and release toxins that damage neurons.
Flossing is the cheapest, fastest “neuroprotective” habit you’ll ever do.
If you don’t remove the bacteria from between your teeth, they’ll find their way into your brain. And neurologists and cardiologists are now saying the same thing. I predict this will be mainstream within a decade.
4. Treating sleep like it’s my full-time job
You can’t out-supplement bad sleep. And mouth breathing, snoring, and sleep-disordered breathing silently torch your brain and cardiovascular system. Sleep is where the body heals and the brain detoxes through the glymphatic system. Miss this, and nothing else matters.
I wear an oral appliance called a mandibular advancement device, which maintains my airway and takes my AHI (breathing interruptions per hour) to nearly zero. I tape my mouth shut at night. I track my sleep obsessively with an Oura ring.
5. Daily Morning Sunlight
Ten minutes outside—eyes exposed to real light—sets my circadian rhythm, boosts nitric oxide production.
If I’m traveling, I’ll walk outside the hotel first thing, even if it’s cloudy.
6. Strength Training (2–3x per week)
Longevity is muscle-centric. Sarcopenia (age-related muscle loss) predicts falls, frailty, and early death better than cholesterol ever will.
I don’t train for big biceps—I train so I can pick up my grandkids and keep climbing stairs in my 90s. That was the perspective shift that helped me get into the gym.
7. Oral & Gut Microbiome Care
I avoid alcohol-based mouthwash like poison—it wipes out the good bugs that protect your heart and brain. Instead:
- I use this prebiotic nano-hydroxyapatite toothpaste.
- I oil pull for 2 minutes.
- I take oral probiotics.
- I eat prebiotic foods like onion, artichokes, garlic, leeks ( weird quirk of mine is I don’t like bananas—but those are a good prebiotic food as well)
Your mouth microbiome is your body’s front line. Protect it.
8. Polyphenol-Rich Diet (Olive Oil, Berries, Dark Chocolate, Green Tea)
Polyphenols aren’t just antioxidants—they signal your genes toward resilience.
My non-negotiables are green tea and extra virgin olive oil every single day. And yes, I travel with both of these! These little green tea packets make it easy to bring tea with me when I’m on-the-go.
9. Walking (Especially After Meals)
This has become a sacred ritual in my day. After dinner—no matter how long the to-do list or how tempting the couch—my wife and I go for a walk. (It’s also a wonderful ritual for our marriage.)
Movement after meals blunts glucose spikes, improves insulin sensitivity, and helps digestion. It’s a simple but powerful tool for metabolic health and longevity.
It also signals to my body that the day is winding down, helps me sleep better, and gives me a chance to connect—whether that’s with my wife, a podcast, or just my own thoughts.
Even just 10–15 minutes makes a difference. No special gear and no gym required!
10. Magnesium (Daily)
Nearly 70% of people are deficient. Magnesium calms the nervous system, regulates blood pressure, supports deep sleep, and helps over 300 enzymatic reactions. I consider it foundational.
A common mistake people make: don’t take just one type—take a blend of multiple types of magnesium, like this one, which I take daily.
11. Connection & Purpose
This one is something you can’t get from a pill or a device. But the data is overwhelming: loneliness is as dangerous as smoking 15 cigarettes a day. This is one of the reasons I am here, writing this newsletter, working alongside my daughter and business partner both at Ask the Dentist and at Fygg—it gives me connection and purpose. I have always felt called to the Latin root of the word doctor which is “to teach.” I find purpose in being a hands-on “everyday” grandpa, and continuing to be involved as a father to my three adult daughters in their 20s and 30s (parenting doesn’t stop at age 18!)
12. Knowing my fasting insulin score
Because insulin resistance is the fire behind nearly every chronic disease—heart disease, dementia, cancer, even gum disease. And fasting insulin gives you an early warning, long before your blood sugar goes haywire.
This test is almost never ordered in a standard check-up. But it should be. It’s cheap, simple, and tells you if your cells are becoming resistant to insulin—years before a diabetes diagnosis.
13. Avoiding sugar (as much as humanly possible)
This one’s the hardest—and I’m not perfect. But I’ve learned that sugar is a slow, sneaky wrecking ball when it comes to both oral and systemic health.
It feeds the wrong microbes in your mouth and gut. It spikes insulin. It drives inflammation. And it accelerates aging at the cellular level—from your brain to your arteries to your enamel.
Sugar is also deeply emotional. It’s tied to comfort, stress relief, and nostalgia. That’s why I don’t use shame-based language around it—but I do respect how powerful it is, and how urgently we need to treat it like a serious health risk.
Here’s how I make it manageable:
- I read every label—sugar hides in places like salad dressing and tomato sauce.
- I never drink anything with sugar in it—including coffee and tea.
- I don’t keep it in the house. I get my “sweet”from brain-building blueberries instead!
- I practice what I call the “24-hour rule”: if I’m craving something sweet, I delay it a day. Most of the time, the craving disappears.
For me, avoiding sugar isn’t just about teeth—it’s about protecting my brain, my heart, and my energy.
I didn’t build this list overnight. Some of these took years to adopt. Others I’ve had to fight hard to keep.
Hit reply and send me your top 3. I’d love to hear what keeps you going.
P.S. Notice how #2, #3, and #6 all tie together? The brain, the mouth, and sleep all share the same inflammatory pathways.