In this episode 51 protocols
▶ 23:07 Prefer Nasal Breathing Behaviors “We're going to talk later about the critical, critical need to be a nasal breather at night and not a mouth breather, not just for sake of staving off sleep apnea, but also because it turns out the dryness of the mouth is one of the ways that you really can throw off your oral health in major ways.” ▷ 40:03 Filter Tap Water To Remove Fluoride If Concerned About It Behaviors “If you are at all concerned about fluoride in the drinking water, the simple answer is to just filter the water that comes out of the tap.” ▷ 40:08 Avoid Fluoride Toothpaste If Concerned About Fluoride Behaviors “If you're concerned about fluoride, then I suppose you'd probably want to avoid toothpastes that have fluoride.” ▷ 44:59 Limit Alcohol To Two Drinks Per Week Or Less Behaviors “The cutoff seems to be two alcohol-based drinks per week beyond which you run into trouble. And yes, zero is better than any.” ▷ 45:59 Rinse Mouth And Pay Extra Attention To Oral Care Around Alcohol Use Behaviors “If you're drinking alcohol, that you want to pay extra attention to your oral health and your tooth care practices, especially on the days around that alcohol consumption.” ▷ 49:43 Avoid Smoking Behaviors “Smoking, cigarettes, and yes, also cannabis... just know that if you're a smoker... that you're going to want to pay extra attention to some of the other protocols discussed.” ▷ 50:15 Avoid Vaping Behaviors “Vaping is terrible for your oral health as well. Is it as bad as smoking? Probably not, but it's bad for a bunch of other reasons.” ▷ 50:45 Avoid Dipping Tobacco Behaviors “By extension, dipping tobacco, frankly, not good for oral health or tooth health. In fact, they can be procancerous to the gum tissue.” ▷ 51:31 Avoid Excess Sugar Diet “So avoid sugar in excess. And if you eat sugar, try and rinse your mouth after.” ▷ 51:31 Brush And Floss After Sugary Foods Behaviors “So avoid sugar in excess. And if you eat sugar, try and rinse your mouth after. And ideally you would brush, maybe even floss after.” ▷ 52:11 Rinse Mouth With Water After Meals Or Sugar Exposure Behaviors “After you eat anything, it's a good idea to try and clear as much of that food product from your mouth. You may not think you still have food in your mouth and teeth, but trying to swish some water, maybe spit it out, maybe swallow it, that's up to you.” ▷ 53:23 Reduce Acid Exposure Duration From Drinks Behaviors “If they're going to drink it, drink it over the course of five, 10, 15, maybe 20, 30 minutes, and then be done with it. Rinse out the mouth with a little bit of water and try and clear out that acidity.” ▷ 55:02 Avoid Constant Sipping Of Acidic Or Caffeinated Drinks Behaviors “It's fine to drink that, but you don't want to sip on those sorts of things all day. And you don't want to sip on them for hours and hours.” ▷ 56:19 Create Daytime Windows Without Food Or Acidic Drinks Behaviors “Having a stretch of time of maybe two, four, six hours or more, where you're not eating anything or ingesting anything that's acidic in terms of liquids can be very beneficial.” ▷ 56:34 Intermittent Fasting Behaviors “This is a vote in support of so-called intermittent fasting. This is something that I practice typically by eating my first meal somewhere around 11 a.m. every morning... and then I eat my last bite of food by about 8 p.m.” ▷ 1:02:38 Floss Daily Behaviors “If you were going to brush or floss, and ideally you do both, only once per 24 hours, it would be at night before going to sleep.” ▷ 1:03:09 Brush Teeth Twice Daily Behaviors “Every professional I spoke to and all of the data point to the fact that doing it twice per 24 hours is best, or perhaps even three times per 24 hours.” ▷ 1:05:29 Brush With Gentle Circular Motion Behaviors “A soft toothbrush, that is one that's moved in a circular motion on the fronts and backs of your teeth for all your teeth, and that is gentle, you're not providing a lot of pressure, is going to be the best way to break up that biofilm layer.” ▷ 1:05:58 Use A Soft Toothbrush Tools “All said the same thing, soft toothbrush, not just better, soft toothbrush, best.” ▷ 1:06:05 Electric Toothbrush Tools “Likewise, if you use an electric toothbrush, which I now do, sometimes I switch back and forth, but if you use an electric toothbrush, it was recommended that you not provide too much pressure.” ▷ 1:06:20 Brush Gums Lightly Behaviors “It was also suggested that people brush their gums. This is interesting. For people out there who have tooth sensitivity, one of the major suggestions from people in the dental and periodontal field, at least the ones I spoke to, was to actually brush your gums lightly.” ▷ 1:11:19 Floss Correctly Behaviors “You can't just pull the floss down onto the gum in between the tooth. You need to glide down the side of the tooth, get a little bit underneath the gum and use a circular motion and then lift up from between the two teeth.” ▷ 1:11:54 Avoid Toothpicks For Flossing Behaviors “Some people actually use toothpicks their old fashioned method. Frankly most dentists I spoke to don want people jabbing their mouth and gums with toothpicks.” ▷ 1:12:39 Water Pick Tools “Several dentists I spoke to said that using a water pick is going to be better than using more typical floss or using those toothpick-based floss approaches because it's gentler on the teeth.” ▷ 1:14:10 Children Under Six With Spaced Baby Teeth Should Skip Flossing Behaviors “It was suggested that children who have those spaces between their teeth and the spaces are big, don't need to floss between those teeth because it could cause some damage to the gums. Rather, they should just focus on their brushing.” ▷ 1:16:29 Xylitol Supplements “By chewing a few of these Xylitol mints or by chewing a Xylitol-based gum immediately after a meal, you're taking substantial steps towards improving the chemical milieu of your mouth and inhibiting the proliferation of cavity forming streptococcus mutants.” ▷ 1:19:57 Use Toothpaste With Xylitol Behaviors “I think it's fair to say, based on what we all now know about xylitol, that if you can find a toothpaste that contains xylitol as a sweetener, that can only be a good thing.” ▷ 1:21:51 Use Toothpaste With Hydroxyapatite If Avoiding Fluoride Behaviors “If one is seeking toothpaste and you want to avoid fluoride, you'd want to find something that ideally had hydroxyapatite and something that had xylitol.” ▷ 1:24:05 Avoid Alcohol-Based Mouthwash Behaviors “Most all mouthwashes, especially those containing alcohol, are terrible for oral health.” ▷ 1:24:59 Avoid Strong Antiseptic Mouthwash Unless Specifically Needed Behaviors “There are antiseptic mouthwashes... which sometimes are prescribed for very serious bacterial overgrowth and infections of the oral cavity. If your dentist or physician or periodontist prescribes those, I certainly am not going to try and get in the way of that prescription.” ▷ 1:27:50 Baking Soda Diet “It turns out that baking soda and water is actually a pretty good toothpaste if you're not going to go buy a toothpaste.” ▷ 1:27:50 Brush Teeth With Baking Soda And Water Behaviors “Baking soda and water is actually a pretty good toothpaste if you're not going to go buy a toothpaste.” ▷ 1:28:23 Avoid Hydrogen Peroxide Mouth Rinses Behaviors “It's pretty clear that hydrogen peroxide, unless there's a specific medical recommendation to do so, is not something you want to introduce to the oral cavity.” ▷ 1:30:20 High-Salt Water Swish And Spit Behaviors “It does seem that creating a high salt solution... and using that as, of course, not something to swallow, but rather as a dental rinse... that actually provides a really nice milieu for the production of healthy mouth bacteria.” ▷ 1:31:23 Salt Water Diet “Do not, do not swallow high salt concentration fluid. We're talking about a swish and then a spitting it out as a way to improve the overall milieu of the mouth.” ▷ 1:35:25 Low-Sugar Fermented Foods Diet “To my knowledge, the best way to support a quote unquote healthy gut microbiome is to consume at least one to four servings of low sugar fermented foods per day.” ▷ 1:35:55 Prebiotic Fiber Diet “Those are consuming one to four servings of low sugar fermented foods per day... consuming enough prebiotic fiber. So consuming enough fiber in the diet through fruits and vegetables, or perhaps supplementing prebiotic or probiotic fiber.” ▷ 1:35:55 Probiotic Fiber Supplements “Consuming enough fiber in the diet through fruits and vegetables, or perhaps supplementing prebiotic or probiotic fiber.” ▷ 1:36:12 Probiotic Capsules Supplements “In some cases, if somebody is really dysbiotic, or if you've been taking antibiotics, actually taking a pill form or capsule form probiotic, but it's not something that I recommend people take consistently.” ▷ 1:37:24 Get Enough Sleep Behaviors “Getting at least six to eight hours of quality sleep per night, which supports the health of the gut microbiome and oral microbiome, and thereby indirectly supports the health of the entire brain and body.” ▷ 1:39:27 Brush Tongue Once Or Twice Daily Behaviors “The recommendation that they relayed to me was to suggest once or twice a day brushing of the tongue.” ▷ 1:39:36 Use A Separate Toothbrush For The Tongue Tools “They all suggested that you use a separate toothbrush to brush your tongue than you would to brush your teeth.” ▷ 1:41:22 Rinse And Dry Toothbrush Head Behaviors “All I can say is be aware that bacteria are growing on the toothbrush head, try and avoid contact between the toothbrush head and any unsanitary surfaces, try and rinse and dry off the toothbrush head.” ▷ 1:43:01 Discuss Cavity Depth And Remineralization Options With Your Dentist Behaviors “I highly recommend that... you talk to your dentist, ask them if they say you have a cavity, how deep are these cavities? Do you think there's an opportunity for me to remineralize the teeth if I do the following things.” ▷ 1:45:33 Avoid Mastic Gum If You Have Metal Fillings Behaviors “If you have metal fillings that contain mercury or that you think might contain mercury to avoid disrupting those fillings through the use of things like mastic gum.” ▷ 1:46:21 Avoid Chewing Hard Candy If You Have Metal Fillings Behaviors “Chewing on things like mastic gum or hard candies where you're really chewing on that hard candy... can actually disrupt and liberate some of that mercury, and that would be bad.” ▷ 1:49:37 Dental Visit Twice Per Year Behaviors “This business of going to the dentist twice a year makes sense. It makes sense from the perspective of quote unquote routine cleanings.” ▷ 1:56:11 Oil Pulling Behaviors “A lot of people out there believe that if you take olive oil and swish around your mouth and spit it out, that that's good for your mouth. And indeed some dental healthcare professionals... said, yeah, I think there's some benefit to that.” ▷ 1:56:23 Vitamin D Supplements “There's the whole story about vitamin D and whether or not we're getting enough vitamin D can indeed impact our tooth health. So make sure your vitamin D levels are sufficient.” ▷ 1:56:29 Get Some Sunlight Behaviors “Make sure your vitamin D levels are sufficient. Make sure you're getting some sunlight.” ▷ 1:56:51 Olive Oil Diet “Taking a little bit of olive oil and swishing around your mouth and spitting it out... if that's something that you feel benefits you, great.”