Simple daily practices to upgrade your energy, mood, and longevity

By Dr. Judson Wall, DDS DEC 2025

1. GET YOUR MOUTH HEALTHY

If the mouth isn’t healthy, nothing in the body can be healthy!

In 2025 alone, there have been more than 130 articles published in peer-reviewed journals on the topic of the oral-systemic connection. There are more than 600 known microbes in the mouth. Many of these “bugs” cause systemic disease when they are sustained by refined foods, poor oral hygiene, and a sedentary lifestyle.

The mouth also becomes a harbor of disease whenever there is anything metal or dead found therein. Metal is frequently found in the form of titanium implants/abutments, metal crowns with ceramic veneer, and orthodontic “braces.” Given current durable, robust, and esthetic biomaterial choices such as ceramic implants, 3D printed resin crowns, and clear aligners, there is no reason to place metal in the oral cavity.

Dead organs are found in the mouth in the form of root-treated teeth (aka “root canals”), and dentistry is the only profession that will mummify a body part and leave it there. Yuck! Anything metal or dead should come out of your head. Find a holistic dentist and develop a plan to regain your oral and systemic health.

2. EAT BALANCED

Published literature shows that a balance between carbohydrates, proteins, and fats provides the human body with building blocks and energy with which the body can heal and maintain health. The tenets proposed by Dr. Weston Price nearly 100 years ago have withstood the test of time: eat meats from pasture-raised animals; minimize refined and processed foods, especially sugar; maximize organic vegetables and fruits; consume clean fish oil daily; avoid seed and vegetable oils; avoid pasteurized and homogenized milk products; eat eggs from free-pasture chickens; consume unrefined salt; and consume lacto-fermented foods.

3 - INTERMITTENT FAST

Research shows that health and longevity are maintained by limiting the number of calories consumed each day. Such practice stimulates protective pathways in the body.

It’s okay to be hungry! Much of chronic disease is caused by overfeeding. Find a six or eight-hour feeding window that works well for your body, and avoid late-night eating.

4 - DRINK APPLE CIDER VINEGAR 3x/DAY

Acetic acid (a substance found in apple cider vinegar) stimulates the transfer of glucose from the blood into the muscles. More than a dozen studies show that this practice effectively manages blood sugar levels. If you try this recipe, you will wonder if what you are drinking tastes too good to be good for you! Mix 12oz sparkling water (Waterloo or Buble) and 2tbsp of ACV. Add stevia to taste. Enjoy!

5 - EXERCISE DAILY

The movement of muscles causes a release of chemicals known as myokines. The release of myokines helps regulate fat and glucose metabolism, reduces inflammation, boosts bone formation, and improves immune function. Exercise is also a form of hormesis—the controlled stress of the body that makes it stronger and more resilient.

Don’t worry if you can’t make it to the gym; a simple walk around the block while lifting and lowering your arms is effective! Ideally, shoot for 30 minutes each day.

6 - SLEEP 7-8 HOURS EVERY NIGHT

Research shows that sleep quality is affected by diet, gut health, and tissue turbulence. Avoiding late-night eating, especially carbohydrates, will prevent blood sugar spikes and crashes that contribute to disrupted sleep.

Obstructive sleep apnea (OSA) is also a frequent offender of good sleep. Snoring not only disrupts sleep but is often a sign of OSA, which is a frequent cause of sudden death. The body also craves consistency. Try to get to bed by 10 pm and rise by 6 am. Sleep is nature’s sweet restorer. If you snore, get an evaluation by a holistic dentist.

7 - GET SUNSHINE

Regular sunshine exposure has multiple health benefits, including: improved sleep, an increase in vitamin D levels, increased melatonin and serotonin production, reduction of stress and blood pressure, prevention of autoimmune disease, and an increase in natural opiates called endorphins. Let the sun shine on your face midday without sunblock for at least five minutes a day.

8 - SUPPLEMENT

Ensure supplementation of the “Fantastic 5”: magnesium, vitamin C, vitamin D3, vitamin K2, and omega-3 EFAs. Magnesium is necessary for more than 300 processes in the body, and most of us are deficient. A daily dose of around 500 mg of combined elemental magnesium sources is considered healthy (magnesium: threonate, taurate, glycinate, succinate, orotate, malate, and ascorbate).

Vitamin C is crucial for all collagen synthesis and immune function. A dose of 2-10g/day of liposomal vitamin C has numerous health benefits. Vitamin D is necessary for every systemic process in the body, and at least 1 in 4 Americans is grossly deficient. A dose of 5,000 IUs/day of vitamin D3 is shown to be very safe, regardless of blood levels. Ensure concurrent supplementation of vitamin K2 with vitamin D3. Vitamin K2 is one of the best protectors from heart disease and osteoporosis. A daily dose of 15-45mg of vitamin K2 has been shown to have numerous health protective benefits.

Omega-3 essential fatty acids (EFAs) are crucial for minimizing systemic inflammation, preventing brittle bones, and keeping the immune system active and healthy. A daily dose of 3-4g of DHA and EPA EFAs is most effective.

9 - SERVE

Serving others has been linked to improved physical health, reduced mortality risk, lower depression and loneliness, and increased dopamine levels. Emptying our cup daily paradoxically fills it. Do something kind for someone else every day.

10 - FIND AWE

Awe is recognizing beauty, the divine, and inspiration by observing the environment around us. People who regularly find awe are healthier, more social, and happier. Experiences of awe increase vagal tone, which makes one more relaxed, decreasing inflammation, stress, and anxiety. Look for something AWEsome today!

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