I’m always testing new ways to optimize my health, but some habits become non-negotiables—things I’d never skip.
This week, I’m sharing a few that have made a real difference in my brain health, longevity, and energy.
Before we begin, let’s kick things off with a quick quiz:
Q: What small oral health tool may reduce inflammation and improve your breath—without toothpaste or floss?
(Scroll to the bottom for the answer!)
Here are my must-haves for brain health, longevity, and energy:
1) The Brain’s Fat Problem (And How to Fix It)
Modern diets have stripped us of a critical nutrient: C15 (pentadecanoic acid). This odd-chain saturated fat plays a huge role in cellular health, supporting mitochondrial function, reducing inflammation, and improving metabolic health.
That’s why I take a C15 supplement every single day. Research shows it helps with brain aging, sleep, and even insulin sensitivity. It’s one of the simplest ways to restore what our modern diet is missing, and I can feel the difference in my focus and energy. If you haven’t looked into C15 yet, I highly recommend it—especially if brain health and longevity are priorities for you.
This is the brand that I take daily.
2) A Must-Read Study on Oral Health & Dementia
We’ve long known that oral health and brain health are deeply connected, but a new study just reinforced the link. Researchers found that poor oral hygiene is directly tied to higher beta-amyloid plaque levels—the same plaques associated with Alzheimer’s disease.
This is why taking care of your oral microbiome isn’t just about fresh breath—it’s about protecting your brain.
My must-haves for this?
✔️ Tongue Scraping – Removes harmful bacteria that fuel inflammation.
✔️ Nano-Hydroxyapatite Toothpaste – Strengthens enamel without fluoride.
✔️ Oral Probiotics – Supports a healthy oral microbiome and fights bad breath at the root cause.
If you’re not thinking about your oral health as part of your brain health strategy, it’s time to start. Trust me, it’s never too late to begin.
3) The Best Red Light Therapy for Skin & Healing
Red light therapy is a powerful tool for reducing inflammation, speeding up recovery, and even supporting gum health. The right wavelengths of red and near-infrared light have been shown to:
✔️ Boost collagen production (great for skin and gum health)
✔️ Reduce inflammation (helpful for muscle recovery and oral health)
✔️ Support cellular energy production (key for longevity and healing)
For oral health, a small, low-EMF handheld unit like this one (code ATD for a discount) is an affordable and quality option. It’s lightweight, fan-free (which helps minimize EMF exposure), and designed for close-proximity use. Simply open your mouth and position the light near the target area for maximum benefit.
If you’re considering red light therapy for broader use—like skin, muscle recovery, or circulation—a larger unit may be worthwhile as long as EMF levels stay low. Many full-body units include fans to cool the LEDs, but that can increase EMF exposure, which ironically works against the benefits.
4) One Kitchen Upgrade for Reducing Toxins
We now know that plastics and endocrine-disrupting chemicals are everywhere—including in most nonstick cookware.
A recent study found that microplastics are showing up in human brains, raising serious long-term health concerns.
That’s why I switched to cookware that is free from PFOAs, PFAS, and other toxic compounds that leach into food when heated. If you’re still cooking with traditional nonstick pans, now’s the time to swap them out.
The best brand I’ve found so far is this one—I cook with it daily.
5) A New Game-Changer for Sleep & Circulation
At Fygg, we just launched a Nitric Oxide Functional Mint—and it’s been a game-changer for my sleep and cardiovascular health.
I take one right before bed, after tongue scraping and brushing, and the results are real: my Oura Ring showed a 6% drop in heart rate last night.
Developed in collaboration with leading nitric oxide researchers, this mint delivers a clinical dose of prebiotic nitrate straight to your oral microbiome—this is where nitric oxide production begins.
Unlike other supplements that bypass the mouth (and lose up to 75% of their potency), this mint works fast to feed your good bacteria, relax blood vessels, improve circulation, and boost oxygen delivery to your brain and body.
Whether you’re winding down, gearing up for a workout, or jumping on a long-haul flight—this is one of the most effective, microbiome-safe ways to support nitric oxide levels naturally. You will feel the difference.
Hit reply and let me know—which one of these must-haves is already in your routine, and which one are you adding next, and if you have any recommendations!
Remember, it’s not about perfection—it’s about small, intentional swaps that add up over time.
Hope you have a wonderful weekend,
Mark
ANSWER: Tongue scraper! It may be small, but it’s one of the most effective, overlooked tools for improving oral and systemic health. A nightly scrape removes sulfur-producing bacteria and leftover debris—breaking up the bacterial biofilm that causes bad breath, inflammation, and even disrupts nitric oxide production. Unlike mouthwash, which nukes your good bacteria along with the bad, tongue scraping supports a balanced microbiome instead of stripping it.
P.S. If you know me, you know I’m extremely picky about supplements. BIOptimizers is one of the few brands I trust, thanks to their rigorous third-party testing and comprehensive formulation.That’s why I recommend BIOptimizers Magnesium Breakthrough to all my patients, not just for better sleep, but also for cavity prevention and reversal. Use code ASKTHEDENTIST for 10% off at checkout. Best of all, they have a 365-day return policy, so you can really see if it works for you, risk-free.
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