The natural ways also improve overall well-being, along with boosting NAD+ levels. Some of the natural ways to boost NAD+ are:
Intermittent Fasting
Intermittent fasting improves NAD+ levels naturally and efficiently. Our body enters a repair mode while fasting, activating sirtuins and NAD+ pathways.
Why it works?
Fasting boosts natural NAD+ production as it:
- Reduces inflammation
- Improves insulin sensitivity
- Triggers a state of mild stress
Try this:
You can start with a 16:8 schedule; this means that 16 hours of fasting and an 8-hour eating window.
Regular Exercise
It’s known to everyone that exercise is great for your body, but it is also one of the best ways to enhance NAD+ cellular health.
How it helps?
Regular exercise helps:
- Activate enzymes
- Promote NAD+ production
- Improve mitochondrial biogenesis
Best Workouts for NAD+:
- High-Intensity Interval Training (HIIT)
- Strength training
- Endurance cardio
So, it’s clear that the link between exercise and NAD+ can be your best anti-aging tool.
Heat and Cold Therapy
Using heat (like saunas or hot baths) and cold (cold showers or ice baths) alternatively creates hormetic stress. This is a kind of good stress that boosts resilience and promotes natural NAD+ production.
- Cold therapy: Improves mitochondrial efficiency, increases demand for NAD+
- Heat therapy: Activates heat-shock proteins
Quick tips:
- Take a 60-second cold shower after your regular bathing.
- Use a hot bath 2-3 times a week.
Optimize your Sleep
Proper sleep leads to metabolic reset, along with providing rest. Sleep helps regulate circadian rhythms that influence NAD+ and sirtuin activity.
You can boost sleep quality with:
- Strict bedtime
- Avoid screen time during bedtime
- Sleep in a dark, cool environment
Caloric Restriction (Without Malnutrition)
Reducing calorie intake without starving will help:
- Extend lifespan
- Increasing NAD+ levels
- Stimulating the same longevity pathways
How to do it safely?
- Take nutritious meals
- Avoid processed foods
- Practice portion control
Natural Sunlight & Circadian Syncing
Morning sun exposure helps:
- Boost M+BMAL1 and CLOCK genes
- Support sirtuins
- Support metabolic health
- Regulate your biological clock
This helps increase NAD+ production.
Simple habit
At least 15-20 minutes of sun exposure must be taken before 10 a.m.
Avoiding Excess Alcohol and Processed Sugar
Alcohol and processed sugar drain your NAD+ reserves. This is because NAD+ is used by your body to detoxify these substances. Over time, this causes:
- Cellular energy depletion
- Impairs cellular respiration
Easy swaps:
- You can replace sugary foods with fruits.
- You can swap alcohol with sparkling water with lemon, or mocktails
Mindful Stress Management
Chronic stress elevates cortisol levels. Engaging in mindfulness activities helps reduce oxidative stress and support longevity.
Some mindful activities:
- Meditation
- Nature walks
- Journaling
- Yoga