Everybody’s speaking about morning routines—however most of them skip the mouth (in fact).
For those who’ve ever questioned what I truly do earlier than 9 a.m.—as a dentist who’s spent 40+ years fascinated with the oral microbiome, who has a little bit of gum recession, some dental work to keep up and take care of, and a deep respect for doing the fundamentals properly—that is it.
Click on right here for Amazon hyperlinks
That is each product I take advantage of earlier than 9am…
Very first thing I do: Tongue scraping
The very first thing I do—earlier than espresso, earlier than anything—is scrape my tongue.
This is without doubt one of the strongest, underrated, zero-cost well being habits you possibly can construct. It reduces the bacterial load in your mouth, freshens your breath, helps forestall cavities, helps digestion, and makes meals style higher.
I take advantage of a easy stainless-steel scraper (just like the one we promote at Fygg, however actually, any stainless-steel U-shaped one will work). Get a tongue scraper and by no means spend cash on mouthwash once more.
→ Watch my 30-min video on tongue scraping
My morning dietary supplements
Within the ‘90s, I informed my sufferers to keep away from fats. We did the identical residence—soy milk for our children, a lot of pasta, no pink meat. I even tried being vegan for some time. I believed I used to be doing the suitable factor.
We now know these tips weren’t based mostly in proof. And reducing fats from our diets turned out to be a catastrophe—what we obtained as a substitute was a wave of seed oils, sugar, and ultra-processed carbs resulting in irritation, weight problems, diabetes…
Immediately, my plate appears to be like very totally different: uncooked milk, grass-fed butter, pink meat, oily fish together with anchovies and halibut, sheep’s cheese, pasture-raised eggs. And sure—fats dietary supplements.
One complement I’ve added to my routine just lately is Fatty15, a pure type of C15:0—a wholesome fats now believed to be important, like omega-3s. Some early research recommend it helps scale back irritation and help your cells as you age. It’s compelling sufficient that I take it each day now.
After age 30, our our bodies begin to break down because of more and more fragile cells and fewer environment friendly mitochondria. By our 40s, these change can lead to power well being circumstances, together with extra prescription medicines to deal with the signs of these power well being circumstances. One thing I really feel very privileged to say is that, at age 66, I’m not on any prescription medicines, I’ve solely ever had one surgical procedure (a knee surgical procedure) and I really feel more healthy than I did after I was 36. Supplementing C15:0 whenever you’re youthful might assist preserve your physique extra resilient towards aging-related breakdown. The science remains to be rising nevertheless it’s compelling sufficient the place I’ve began taking it each morning. Right here’s the one I take together with the remainder of my morning stack.
Oil pulling (2–3 min)
Sure, I oil pull. I take advantage of MCT oil from coconut. Oil pulling reduces cavity-causing micro organism, helps with staining, gingival irritation, oral microbiome reconditioning, and feels nice as soon as it turns into a part of your rhythm. I swish for a few minutes after brushing. That’s sufficient to get the advantages with out making it a chore.
Key factors:
- All the time brush earlier than you oil pull
- Swish gently
- Spit into the trash, not the sink
The $25 toothbrush I take advantage of (and why I believe the $120 model is pointless)
I take advantage of the bottom mannequin Sonicare 2100. It’s below $25, however right here’s the important thing: it has the very same motor and cleansing expertise because the $120 DiamondClean. Meaning you’re getting the identical brushing energy, with out paying for extras like Bluetooth, strain sensors, or journey instances.
What truly issues is the center—and the center are an identical throughout fashions. So except you just like the bells and whistles, keep on with the bottom mannequin. It will get the job achieved simply in addition to the costlier fashions. Ah, advertising and marketing!
For those who’re below 40 years outdated, eat a lot of carbs, or are likely to get heavy plaque buildup or stains, then I’d suggest you go along with Oral-B as a result of oscillatory brushes are higher at managing these issues.
Both approach, all you want is the bottom mannequin of both the Sonicare or Oral-B.
The one factor I do in a different way is toss the comb head it comes with and swap in a delicate head (Amazon hyperlink)—I by no means use the top that comes within the field with the toothbrush—it’s not delicate sufficient, for my part.
Methods to use an electrical toothbrush accurately:
- All the time use the bottom setting
- Use a light-weight pencil grip—not a fist
- Let the comb do the work—no scrubbing, no sawing backwards and forwards movement
- Don’t overdo it. Overbrushing causes recession and even cavities
- For those who don’t need to spend additional for bells and whistles like a strain sensor, do what I do: simply brush together with your non-dominant hand
Toothpaste
Fygg is the toothpaste formulation I’ve been engaged on since my very first DIY toothpaste recipe created for publication subscribers such as you again in 2016! Fygg is my delight and pleasure and all the pieces I imagine toothpaste ought to be—microbiome-safe, fluoride-free, and remineralizing. The title “Fygg” stands for “feed your good guys” and I hope you’ll be a part of us on this motion to cease sanitizing the mouth and killing 99.9% of micro organism, and begin nourishing this unbelievable oral microbiome we’ve that impacts well being in each a part of the physique.
Additionally, I’m brushing earlier than espresso and breakfast, by no means afterwards. Why? As a result of brushing proper after consuming—particularly acidic issues like espresso or fruit—can truly harm your enamel. Your saliva wants time to buffer the pH in your mouth first. Brushing too quickly actually scrubs away tooth enamel. This is without doubt one of the best, high-impact habits for safeguarding your enamel and decreasing threat of cavities, gum recession, and sensitivity. And, in case you do need to brush after a meal, wait no less than 30-45 minutes!
Flossing (and why I take advantage of a stick)
I take advantage of an electrical flossing stick each morning. It’s PFAS-free and helps scale back waste in comparison with single-use sticks. For those who hate flossing, you’re not alone, and I extremely suggest making an attempt a flossing stick—whether or not it’s the pricier electrical flosser (my favourite) or the finances model (which I additionally love).
It’s one-handed, simple to make use of, and you may scroll your telephone whereas doing it. I’m all about making flossing EASY, and the truth is that most individuals don’t floss as a result of it’s such a chore to wrap it round your fingers and stick your fingers in your mouth. So, use a flossing stick.
Don’t skip your nostril!
You didn’t assume I’d miss nasal well being, did you? Xylitol nasal spray is a part of my morning as a result of nasal respiratory is foundational to oral well being. It retains the mouth closed by encouraging nasal respiratory and the pH of the mouth balanced.
This one is the one I take advantage of; it combines xylitol and saline to cut back pathogens, clear allergens, and help a wholesome nasal microbiome—with out the rebound results of OTC sprays.
That’s all the pieces I take advantage of earlier than 9 a.m—a morning routine rooted in science, simplicity, and consistency. If even one small change from this record turns into your new behavior, it might shift your well being trajectory. Begin with the one which feels best. Small wins construct momentum.
This coming Monday (or maybe Tuesday, given the vacation right here within the U.S.) I’m doing a deep dive on root canals. Hit reply together with your questions!
– Mark
Know somebody who would admire this data?
Ahead it to them & inform them to join future emails right here.
P.S. I learn each e mail reply. So in case you’ve obtained a query, or simply need to inform me which product you tried—hit reply and let me know.