Final week I shared my private longevity should‑haves. The response was overwhelming—lots of you shared tales of residing with power sickness, caring for folks with dementia, or just wanting to remain wholesome in your children and grandkids. Others despatched sharp questions concerning the science behind longevity.
Studying by all of it, I noticed the identical themes come up many times. That’s what I wish to reply in the present day.
1. What’s the behavior that makes the most important distinction?
My reply: sleep. For those who’re not sleeping nicely (emphasis on the phrase “nicely”) nothing else strikes the needle. Because of this I referred to as my guide “The 8-Hour Sleep Paradox” — individuals get their eight hours and suppose they’re achieved, when that couldn’t be farther from the reality.
Why is a dentist speaking about sleep? As a result of the way you sleep will depend on how your mouth and jaw developed as a baby.
Dentists are literally educated on this. The American Academy of Dental Sleep Medication (AADSM) exists to assist dentists acknowledge and deal with sleep-disordered respiration, as a result of the form of your jaws, how your enamel match collectively, and the place your tongue rests can all have an effect on whether or not your airway stays open at evening.
This isn’t fringe—it’s accepted, evidence-based care. Which is why I say typically…
In case your dentist doesn’t ask you about your sleep, it’s time to discover a new dentist.
After sleep, spermidine (hyperlink to the one I take) and C15:0 dietary supplements are the 2 I by no means drop, particularly for longevity. They deal with mobile ageing instantly—autophagy and membrane power.
Get Dr. B’s Dental Well being Suggestions
You’ll be able to’t be wholesome and not using a wholesome mouth. Join my free e-newsletter and also you’ll get my unconventional suggestions, beginning with: If I had a cavity, right here’s precisely what I’d do to reverse it.
2. Why We Wrestle to Stick With Habits (and The right way to Repair It)
Most individuals don’t wrestle with understanding what to do. They wrestle with doing it, constantly. That’s the place the true longevity work occurs.
One reader advised me: “The issue is execution. I do know lots of these items, however I can’t stick to them.”
I’ve seen this in sufferers and in my very own life. One story I’ve advised for many years: if flossing feels overwhelming, begin with simply one tooth. That impossibly low bar is difficult to fail at, and over time the behavior grows—two enamel, then three, till the entire mouth will get achieved.
The identical psychology applies to any longevity behavior.
The answer is to not pile on extra. It’s to decide on fewer levers and scale back friction:
- Choose one non-negotiable and make it ridiculously simple and small (i.e. floss one tooth).
- Stack a brand new behavior onto an current one (stroll proper after dinner, tape your mouth proper earlier than mattress).
- Monitor your wins—consistency compounds.
3. Your Complement Questions, Answered: Magnesium, Spermidine, C15:0, Omega-3s
I obtained dozens of questions on dietary supplements. A few of the commonest:
- Is it secure to take magnesium in case your ranges are regular?
Sure. Blood assessments don’t inform the total story. And most of us are nonetheless decrease than is perfect, even when serum ranges look “regular.” Magnesium helps over 300 enzymatic reactions, calms the nervous system, regulates blood strain, and improves sleep depth. Current 2024 opinions hyperlink increased magnesium consumption with decrease all-cause mortality and lowered danger of dementia and heart problems. I take this one every day as a result of it’s the most effective in the marketplace. - Is spermidine gluten-free?
It will depend on sourcing. I take advantage of a gluten-free one. You received’t get sufficient from meals alone—most research counsel supplementation if you would like dependable autophagy advantages. - Is C15:0 simply one other fish oil?
No. C15:0 is a hint fatty acid that strengthens ageing cell membranes. It enhances omega-3s however works in another way—consider it as restoring cell structure, not simply decreasing irritation. (Hyperlink to the one I take) - Do longevity dietary supplements mess with hormones?
There’s no proof that spermidine or C15:0 disrupt hormones. Most concern on-line is with compounds like resveratrol or rapamycin, which act on pathways that may overlap with hormone regulation. Spermidine and C15:0 have clear security profiles in present analysis. - Do I want each omega‑3s and C15:0?
Sure—they aim completely different pathways. Omega‑3s scale back irritation and help mind/coronary heart. C15:0 stabilizes cell membranes and prompts AMPK/PPAR for metabolic resilience. - What’s the most effective time of day to take spermidine?
Analysis is early, however as a result of spermidine helps autophagy, many take it within the morning or throughout a fasting window. Consistency is extra essential than timing. - Can I mix C15:0 with omega‑3s?
Sure. Research counsel they’re complementary: omega-3s scale back irritation, whereas C15:0 strengthens membranes and improves metabolic signaling. - Does spermidine work straight away?
No. Autophagy is an extended‑time period course of. Advantages accumulate over months. Human trials present measurable enhancements in resilience markers after constant use. - What’s distinctive about C15:0 in comparison with different fatty acids?
It’s a hint odd‑chain saturated fatty acid. In contrast to most saturated fat, it’s linked to decrease irritation, improved cell restore, and better metabolic stability. - Can omega‑3s exchange spermidine?
No. Omega‑3s and spermidine work on completely different longevity pathways. One helps irritation management, the opposite clears broken proteins and organelles.
4. Oral Well being = Longevity Medication
What in case your dentist holds the key to residing longer?
Right here’s my view:
- Oral well being is systemic well being. We now know that micro organism from the mouth—particularly P. gingivalis, a keystone pathogen in gum illness—don’t keep confined to the gums. They’ll enter the bloodstream, set off irritation in distant organs, and have been detected within the brains of sufferers with Alzheimer’s illness. Research counsel their toxins (gingipains) might harm neurons and speed up cognitive decline. This is likely one of the clearest examples of the mouth–physique connection: the well being of your gums and oral microbiome has direct penalties in your mind, coronary heart, and general longevity.
- Flossing is likely one of the strongest preventive instruments we now have. It disorganizes the pathogens that begin the cascade and retains gum illness from gaining a foothold. As soon as illness is superior, you’ll want skilled care too—however every day flossing is the behavior that suggestions the chances in your favor.
- Oil pulling: swishing oil (like coconut or MCT) for two–5 minutes. It helps the oral microbiome, and is secure. Consider it as an addition to, not a alternative for, brushing and flossing.
- Hydroxyapatite: I’d solely use Fluidnova model nano‑hydroxyapatite, which is biomimetic and nicely‑studied for remineralization and systemic security. It integrates naturally with enamel, helps oral well being with out fluoride, and has a robust security profile. (Hyperlink to my toothpaste)
I’ll go away you with this:
The most important danger to your longevity is feeling overwhelmed. Select one or two levers, get them rock-solid, and solely then, you possibly can layer on extra.
Hit reply along with your burning questions—I could characteristic them within the subsequent e-newsletter.
Speak quickly,
Mark
P.S. Might I ask for a favor? Ahead this electronic mail to a beloved one or fellow “well being nut” — they by no means must miss one other e-newsletter in the event that they join future emails right here.
Sources & Additional Studying