Everybody’s speaking about morning routines—however most of them skip the mouth (after all).
When you’ve ever puzzled what I really do earlier than 9 a.m.—as a dentist who’s spent 40+ years occupied 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 nicely—that is it.
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That is each product I exploit earlier than 9am…
Very first thing I do: Tongue scraping
The very first thing I do—earlier than espresso, earlier than the rest—is scrape my tongue.
This is without doubt one of the strongest, underrated, zero-cost well being habits you’ll be able to construct. It reduces the bacterial load in your mouth, freshens your breath, helps forestall cavities, helps digestion, and makes meals style higher.
I exploit 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 advised my sufferers to keep away from fats. We did the identical dwelling—soy milk for our youngsters, a number of pasta, no purple meat. I even tried being vegan for some time. I assumed I used to be doing the fitting factor.
We now know these pointers weren’t primarily based in proof. And chopping fats from our diets turned out to be a catastrophe—what we bought as an alternative was a wave of seed oils, sugar, and ultra-processed carbs resulting in irritation, weight problems, diabetes…
At this time, my plate appears very totally different: uncooked milk, grass-fed butter, purple 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 not too long ago 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 assist 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 break down on account of more and more fragile cells and fewer environment friendly mitochondria. By our 40s, these change can lead to power well being situations, together with extra prescription medicines to handle the signs of these power well being situations. 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 may assist maintain your physique 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 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 exploit 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 exploit (and why I feel the $120 model is pointless)
I exploit the bottom mannequin Sonicare 2100. It’s below $25, however right here’s the important thing: it has the very same motor and cleansing know-how because the $120 DiamondClean. Which means you’re getting the identical brushing energy, with out paying for extras like Bluetooth, stress sensors, or journey circumstances.
What really issues is the center—and the center are similar throughout fashions. So except you just like the bells and whistles, stick to the bottom mannequin. It will get the job accomplished simply in addition to the costlier fashions. Ah, advertising and marketing!
When you’re below 40 years outdated, eat a number of carbs, or are likely to get heavy plaque buildup or stains, then I might advocate you go together 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 lightweight pencil grip—not a fist
- Let the comb do the work—no scrubbing, no sawing forwards and backwards movement
- Don’t overdo it. Overbrushing causes recession and even cavities
- When you don’t wish to spend further for bells and whistles like a stress sensor, do what I do: simply brush together with your non-dominant hand
Toothpaste
Fygg is the toothpaste method I’ve been engaged on since my very first DIY toothpaste recipe created for e-newsletter subscribers such as you again in 2016! Fygg is my satisfaction and pleasure and every little thing I consider toothpaste needs 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 got 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 really injury 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 shielding your enamel and decreasing threat of cavities, gum recession, and sensitivity. And, if you happen to do wish to brush after a meal, wait a minimum of 30-45 minutes!
Flossing (and why I exploit a stick)
I exploit an electrical flossing stick each morning. It’s PFAS-free and helps scale back waste in comparison with single-use sticks. When you hate flossing, you’re not alone, and I extremely advocate attempting 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, straightforward 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 suppose I’d omit nasal well being, did you? Xylitol nasal spray is a part of my morning as a result of nasal respiration is foundational to oral well being. It retains the mouth closed by encouraging nasal respiration and the pH of the mouth balanced.
This one is the one I exploit; it combines xylitol and saline to cut back pathogens, clear allergens, and assist a wholesome nasal microbiome—with out the rebound results of OTC sprays.
That’s every little thing I exploit earlier than 9 a.m—a morning routine rooted in science, simplicity, and consistency. If even one small change from this checklist turns into your new behavior, it may 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
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