Everybody’s speaking about morning routines—however maximum of them skip the mouth (after all).
If you happen to’ve ever puzzled what I in truth do prior to 9 a.m.—as a dentist who’s spent 40+ years interested by the oral microbiome, who has a bit of of gum recession, some dental paintings to care for and take care of, and a deep appreciate for doing the fundamentals smartly—that is it.
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That is each and every product I exploit prior to 9am…
Very first thing I do: Tongue scraping
The very first thing I do—prior to espresso, prior to the rest—is scrape my tongue.
This is without doubt one of the maximum tough, underrated, zero-cost well being conduct you’ll construct. It reduces the bacterial load on your mouth, freshens your breath, is helping save you cavities, helps digestion, and makes meals style higher.
I exploit a easy chrome steel scraper (like the only we promote at Fygg, however in truth, any chrome steel U-shaped one will paintings). Get a tongue scraper and not invest in mouthwash once more.
→ Watch my 30-min video on tongue scraping
My morning dietary supplements
Within the ‘90s, I instructed my sufferers to keep away from fats. We did the similar house—soy milk for our children, a lot of pasta, no crimson meat. I even attempted being vegan for some time. I believed I used to be doing the fitting factor.
We now know the ones pointers weren’t primarily based in proof. And reducing fats from our diets became out to be a crisis—what we were given as an alternative was once a wave of seed oils, sugar, and ultra-processed carbs resulting in irritation, weight problems, diabetes…
These days, my plate seems very other: uncooked milk, grass-fed butter, crimson 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 regimen not too long ago is Fatty15, a natural type of C15:0—a wholesome fats now believed to be crucial, like omega-3s. Some early research recommend it is helping scale back irritation and make stronger your cells as you age. It’s compelling sufficient that I take it day by day now.
After age 30, our our bodies begin to ruin down because of an increasing number of fragile cells and no more environment friendly mitochondria. Via our 40s, those trade can lead to continual well being prerequisites, in conjunction with extra prescription medicines to handle the indications of the ones continual well being prerequisites. One thing I think very privileged to mention is that, at age 66, It’s not that i am on any prescription medicines, I’ve simplest ever had one surgical operation (a knee surgical operation) and I think more healthy than I did when I used to be 36. Supplementing C15:0 whilst you’re more youthful may lend a hand stay your frame extra resilient towards aging-related breakdown. The science continues to be rising however it’s compelling sufficient the place I’ve began taking it each and every morning. Right here’s the only I take in conjunction with the remainder of my morning stack.
Oil pulling (2–3 min)
Sure, I oil pull. I exploit MCT oil from coconut. Oil pulling reduces cavity-causing micro organism, is helping with staining, gingival irritation, oral microbiome reconditioning, and feels nice as soon as it turns into a part of your rhythm. I graceful for a few mins after brushing. That’s sufficient to get the advantages with out making it a chore.
Key issues:
- At all times brush prior to you oil pull
- Graceful gently
- Spit into the trash, now not the sink
The $25 toothbrush I exploit (and why I believe the $120 model is not sensible)
I exploit the bottom type Sonicare 2100. It’s beneath $25, however right here’s the important thing: it has the very same motor and cleansing era because the $120 DiamondClean. That implies you’re getting the similar brushing energy, with out paying for extras like Bluetooth, force sensors, or trip circumstances.
What in truth issues is the heart—and the heart are similar throughout fashions. So until you just like the bells and whistles, stick to the bottom type. It will get the process completed simply in addition to the dearer fashions. Ah, advertising!
If you happen to’re beneath 40 years outdated, consume a lot of carbs, or generally tend to get heavy plaque buildup or stains, then I might counsel you pass with Oral-B as a result of oscillatory brushes are higher at managing the ones issues.
Both means, all you want is the bottom type 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 switch in a delicate head (Amazon hyperlink)—I by no means use the pinnacle that comes within the field with the toothbrush—it’s now not refined sufficient, in my view.
Tips on how to use an electrical toothbrush as it should be:
- At all times use the bottom environment
- Use a mild pencil grip—now not a fist
- Let the comb do the paintings—no scrubbing, no sawing from side to side movement
- Don’t overdo it. Overbrushing reasons recession or even cavities
- If you happen to don’t need to spend additional for bells and whistles like a force sensor, do what I do: simply brush along with your non-dominant hand
Toothpaste
Fygg is the toothpaste components I’ve been operating on since my first actual DIY toothpaste recipe created for publication subscribers such as you again in 2016! Fygg is my satisfaction and pleasure and the entirety I consider toothpaste must be—microbiome-safe, fluoride-free, and remineralizing. The title “Fygg” stands for “feed your excellent guys” and I am hoping you’ll sign up for us on this motion to forestall sanitizing the mouth and killing 99.9% of micro organism, and get started nourishing this fantastic oral microbiome we’ve that is affecting well being in each and every a part of the frame.
Additionally, I’m brushing prior to espresso and breakfast, by no means afterwards. Why? As a result of brushing proper after consuming—particularly acidic such things as espresso or fruit—can in truth harm your teeth. Your saliva wishes time to buffer the pH on your mouth first. Brushing too quickly actually scrubs away teeth teeth. This is without doubt one of the highest, high-impact conduct for shielding your teeth and decreasing chance of cavities, gum recession, and sensitivity. And, for those who do need to brush after a meal, wait no less than 30-45 mins!
Flossing (and why I exploit a stick)
I exploit an electrical flossing stick each and every morning. It’s PFAS-free and is helping scale back waste in comparison to single-use sticks. If you happen to hate flossing, you’re now not on my own, and I extremely counsel attempting a flossing stick—whether or not it’s the pricier electrical flosser (my favourite) or the funds model (which I additionally love).
It’s one-handed, simple to make use of, and you’ll scroll your telephone whilst doing it. I’m all about making flossing EASY, and the truth is that the general public don’t floss as it’s any such chore to wrap it round your palms and stick your palms on your mouth. So, use a flossing stick.
Don’t skip your nostril!
You didn’t suppose I’d pass over nasal well being, did you? Xylitol nasal spray is a part of my morning as a result of nasal respiring is foundational to oral well being. It assists in keeping the mouth closed through encouraging nasal respiring and the pH of the mouth balanced.
This one is the only I exploit; it combines xylitol and saline to cut back pathogens, transparent allergens, and make stronger a wholesome nasal microbiome—with out the rebound results of OTC sprays.
That’s the entirety I exploit prior to 9 a.m—a morning regimen rooted in science, simplicity, and consistency. If even one small trade from this listing turns into your new addiction, it would shift your well being trajectory. Get started with the one who feels highest. Small wins construct momentum.
This coming Monday (or possibly Tuesday, given the vacation right here within the U.S.) I’m doing a deep dive on root canals. Hit answer along with your questions!
– Mark
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