𝐓𝐡𝐞 𝟔 𝐒𝐜𝐢𝐞𝐧𝐜𝐞-𝐁𝐚𝐜𝐤𝐞𝐝 𝐒𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐭𝐨 𝐁𝐨𝐨𝐬𝐭 𝐘𝐨𝐮𝐫 𝐍𝐢𝐭𝐫𝐢𝐜 𝐎𝐱𝐢𝐝𝐞

(𝐍𝐨 𝐏𝐫𝐞𝐬𝐜𝐫𝐢𝐩𝐭𝐢𝐨𝐧 𝐑𝐞𝐪𝐮𝐢𝐫𝐞𝐝)

Alright, we’ve covered a lot of ground in this series:

→ Why nitric oxide is the most important molecule for your health after 40
→ The 5 things destroying your production every day
→ How to test your levels at home in 10 seconds

Now for the good stuff: How do we actually FIX this?

As a busy father and professional, you need strategies that are:

✅ Science-backed
✅ Simple to implement
✅ Effective
✅ Sustainable long-term

Here are 6 natural strategies to boost your nitric oxide production — starting today.

𝐒𝐓𝐑𝐀𝐓𝐄𝐆𝐘 #𝟏: 𝐄𝐚𝐭 𝐘𝐨𝐮𝐫 𝐆𝐫𝐞𝐞𝐧𝐬 (𝐒𝐩𝐞𝐜𝐢𝐟𝐢𝐜𝐚𝐥𝐥𝐲 𝐓𝐡𝐞𝐬𝐞 𝐎𝐧𝐞𝐬)

Not all greens are created equal when it comes to nitric oxide production.

The highest nitrate-containing foods are:

→ Arugula (my personal favorite)
→ Spinach
→ Beets and beetroot
→ Celery
→ Lettuce
→ Rhubarb

These foods provide the raw materials your body needs to produce nitric oxide through the dietary nitrate pathway.

𝐏𝐫𝐨 𝐓𝐢𝐩 𝐟𝐨𝐫 𝐁𝐮𝐬𝐲 𝐃𝐚𝐝𝐬:

When you eat these foods or blend them into a smoothie, don’t just chug it down.

Chew them thoroughly. Swish them around your mouth.

Remember those nitrate-reducing bacteria on your tongue?

You need to give them time to be in contact with these nitrates for this strategy to work.

This is one reason why whole foods are superior to supplements — the conversion process starts in your mouth.

𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐚𝐥 𝐀𝐩𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧:

→ Add arugula to your lunch salad
→ Blend spinach into your morning smoothie
→ Roast beets as a side dish for dinner
→ Snack on celery with almond butter
→ Simple. Effective. Delicious.

𝐒𝐓𝐑𝐀𝐓𝐄𝐆𝐘 #𝟐: 𝐓𝐨𝐧𝐠𝐮𝐞 𝐒𝐜𝐫𝐚𝐩𝐢𝐧𝐠

This may sound counterintuitive, but tongue scraping 1–2 times a day actually INCREASES the diversity of nitrate-reducing bacteria.

Think of it like tilling the soil before planting.

You’re creating an environment where beneficial bacteria can thrive.

Important: Don’t combine tongue scraping with antiseptic mouthwash.

That’s like tilling the soil and then pouring bleach on it. Terrible combination.

𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐚𝐥 𝐀𝐩𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧:

→ Get a simple tongue scraper (available at any drugstore)
→ Scrape from back to front 5–7 times
→ Do this once in the morning and once at night
→ Takes 30 seconds total

𝐒𝐓𝐑𝐀𝐓𝐄𝐆𝐘 #𝟑: 𝐍𝐚𝐬𝐚𝐥 𝐁𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠 (𝐓𝐡𝐞 𝟒-𝟕-𝟖 𝐓𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞)

Your sinuses produce nitric oxide.

When you breathe through your nose, you’re delivering that nitric oxide directly into your lungs, which improves whole-body oxygen uptake.

Here’s a powerful technique called the 4–7–8 breath:

→ Breathe in through your nose for 4 counts
→ Hold for 7 counts (this creates an oxygen deficit)
→ Exhale through pursed lips for 8 counts
→ Do this three times in a row.

𝐖𝐡𝐚𝐭 𝐲𝐨𝐮’𝐥𝐥 𝐧𝐨𝐭𝐢𝐜𝐞:

→ You’ll feel more centered
→ Your blood pressure will literally drop
→ You’re generating nitric oxide just from breathing

This is a hugely overlooked aspect of health — and it’s completely free.

𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐚𝐥 𝐀𝐩𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧 𝐟𝐨𝐫 𝐁𝐮𝐬𝐲 𝐏𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥𝐬:

→ Do this technique first thing in the morning
→ Use it before important meetings to center yourself
→ Practice it before bed to improve sleep quality
→ Teach it to your kids (great for managing stress and emotions)

𝐒𝐓𝐑𝐀𝐓𝐄𝐆𝐘 #𝟒: 𝐑𝐞𝐛𝐨𝐮𝐧𝐝𝐢𝐧𝐠 (𝐓𝐡𝐞 𝟑-𝐌𝐢𝐧𝐮𝐭𝐞 𝐌𝐨𝐫𝐧𝐢𝐧𝐠 𝐁𝐨𝐨𝐬𝐭)

This one is fascinating.

Just 3 minutes of bouncing on a rebounder (mini trampoline) in the morning stimulates nitric oxide production through mechanical stress on your blood vessels.

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The calf contractions in particular are key.

They create a pumping action that signals your endothelial cells to make more nitric oxide.

Think of it as a “wake-up call” for your cardiovascular system.

𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐚𝐥 𝐀𝐩𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧:

→ Get an inexpensive rebounder for your home
→ Bounce for 3 minutes every morning (while listening to a podcast or music)
→ Focus on engaging your calves with each bounce
→ Total time investment: 3 minutes

This is perfect for busy dads who don’t have time for hour-long workouts but want to optimize their health.

𝐒𝐓𝐑𝐀𝐓𝐄𝐆𝐘 #𝟓: 𝐒𝐮𝐧𝐥𝐢𝐠𝐡𝐭 𝐄𝐱𝐩𝐨𝐬𝐮𝐫𝐞

UV light actually releases nitric oxide that’s stored in your skin.

20–30 minutes of direct sunlight daily (in the afternoon, not through a window) can significantly boost your nitric oxide levels.

Infrared light works too — which is one reason why red light therapy and infrared saunas are so beneficial.

𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐚𝐥 𝐀𝐩𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧:

→ Take your lunch break outside
→ Go for a walk with your kids after school
→ Do yard work on the weekends
→ If you live in a low-sun climate, consider red light therapy

This strategy also improves vitamin D production, circadian rhythm, and mood. Multiple benefits from one simple habit.

𝐒𝐓𝐑𝐀𝐓𝐄𝐆𝐘 #𝟔: 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 (𝐓𝐡𝐞 𝐍𝐨𝐧-𝐍𝐞𝐠𝐨𝐭𝐢𝐚𝐛𝐥𝐞)

Exercise literally creates shear stress on your blood vessels, which activates the nitric oxide synthase enzyme.

Just 20–30 minutes of moderate exercise daily gives you this effect.

And here’s the beautiful thing:

All these strategies work synergistically.

When you combine exercise with proper nutrition, nasal breathing, and sunlight exposure, you’re not just boosting nitric oxide — you’re supporting your body’s entire system that produces it, along with your mitochondria, metabolism, and everything that makes you feel fantastic.

𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐚𝐥 𝐀𝐩𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧 𝐟𝐨𝐫 𝐁𝐮𝐬𝐲 𝐃𝐚𝐝𝐬:

→ Morning walk or jog (gets you sunlight + exercise)
→ Strength training 3x per week
→ Play actively with your kids (counts as exercise!)
→ Take the stairs instead of the elevator
→ Park farther away from entrances

The key is consistency, not perfection.

𝐓𝐡𝐞 𝐒𝐲𝐧𝐞𝐫𝐠𝐢𝐬𝐭𝐢𝐜 𝐄𝐟𝐟𝐞𝐜𝐭

Here’s what makes this approach so powerful:

These strategies don’t just work individually — they amplify each other.

When you:

→ Eat nitrate-rich greens
→ Practice nasal breathing
→ Get sunlight exposure
→ Exercise regularly
→ Support your oral microbiome

…you’re creating an environment where your body can produce optimal levels of nitric oxide naturally.

No expensive supplements required (though they can help, which I’ll cover in my next post).

𝐘𝐨𝐮𝐫 𝟕-𝐃𝐚𝐲 𝐀𝐜𝐭𝐢𝐨𝐧 𝐏𝐥𝐚𝐧

Days 1–2: Eliminate the saboteurs (mouthwash, fluoride toothpaste, excess sugar)

Days 3–4: Add nitrate-rich greens to every meal

Days 5–6: Implement the 4–7–8 breathing technique 3x daily

Day 7: Add rebounding, sunlight exposure, and regular exercise

Ongoing: Test your nitric oxide levels to track progress

𝐓𝐡𝐞 𝐁𝐨𝐭𝐭𝐨𝐦 𝐋𝐢𝐧𝐞 𝐟𝐨𝐫 𝐁𝐮𝐬𝐲 𝐏𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥𝐬

You don’t need complicated protocols or hours of free time.

These six strategies can be implemented in small, manageable steps that fit into your existing routine.

Start with one or two.
Build momentum.
Add more as they become habits.

Your body wants to heal. Your body wants to function optimally. You just have to give it the right inputs.

In my next post, I’ll cover supplementation — specifically, why most nitric oxide supplements don’t work, and what to look for if you want to accelerate your results.

Which strategy are you going to implement first?

Let me know in the comments.