The six pillars of mental health, physical health and performance are:<ul><li class="ql-align-justify">Sleep</li><li class="ql-align-justify">Sunlight, proper light and dark exposure</li><li class="ql-align-justify">Nutrition</li><li class="ql-align-justify">Exercise, cardiovascular movement</li><li class="ql-align-justify">Stress management</li><li class="ql-align-justify">Relationships, social interactions (this also includes the relationship with yourself)</li></ul>Huberman adds oral health, as it influences the entire body, such as your brain or your gut health.

The Six Pillars Of Health

Bacteria love eating Xylitol! But it works differently than sugar: It doesn't produce the acids that demineralize. It reduces the number of harmful bacteria, inhibits the growth of cavities, and reduces inflammation.It can be found in some gums. Chewing them after eating is great! This also promotes saliva production.

Xylitol

The goal of flossing is to remove food from between the teeth.<ul><li class="ql-align-justify">Get a bit under the gum, do a circular motion, and lift it up along the tooth.</li><li class="ql-align-justify">Floss twice a day.</li><li class="ql-align-justify">Using a water pick is better than typical flossing. Typical flossing is better than using toothpicks.</li></ul>Children with too much space between the teeth don't have to floss.

Flossing

Huberman argues that ~90% of people fall into categories 1 and 2. However, these categories may not be the best ones.You might be surprised, but people in category 2 sometimes have a healthier oral microbiome than those in category 1.It's important to consider both tooth health and the oral microbiome.With the knowledge you will now gain, you can easily shift into category 3!

Evaluation

Discover in which category you fall into and how it affects your teeth and mouth.Category 1: People in this category brush their teeth twice a day, floss, use mouthwash, teeth whithening products and take other measures to maintain clean teeth and fresh breath.Category 2: People in this group brush their teeth once or twice a day but rarely floss and see a dentist every 6 months to 2 years.Category 3: Those in this category not only focus on clean teeth but also pay attention to their oral microbiome.

What Category Do You Belong To?

During our circadian rhythm, the maximum amount of saliva is produced and our mouth maintains the best pH levels during the middle of the day. To keep our mouth remineralized, it is best to avoid eating during this time.Set a specific time frame for not eating in order to allow for an extended period of remineralization.Saliva production is reduced at night, making it less effective in "killing" bacteria. During this time, it is important to minimize the amount of bacteria entering our mouth. Make sure to brush your teeth at night! However, it is best to brush them twice or even thrice a day.

Saliva Production Around The Clock

The mouth is consistently in a state of either demineralization or remineralization. This happens mostly in the Dentin. They are based on the pH level of the mouth and the saliva that is being produced.Remineralization is good. Did you know that cavities can be repaired and filled naturally? During remineralization, structures are built that put minerals back in and fill up cavities.

Mineralisation Of The Mouth

Cavities grow from the enamel to the dentin and they often need to be drilled and filled. Cavities are basically holes in the body. When filled with bacteria, they can become worse.However, as we have already learned, cavities can be quite resistant when the saliva is healthy. With a healthy pH, they can be prevented or treated.

Cavities

Hold on - knowing how your teeth are structured is important in order to understand the following tips.Teeth are layered structures:<ul><li class="ql-align-justify">The outer layer is called Enamel, it is translucent.</li><li class="ql-align-justify">The layer underneath it is called Dentin, it plays an important role in mineralization.</li><li class="ql-align-justify">Next to the teeth are the gums (Gingiva), which fix the teeth. They are connected to the bloodstream, bones, etc.</li></ul>Interesting side fact: The mouth heals with almost zero scars, which is quite impressive compared to the rest of the body.

Mouth Anatomy

The goal of brushing is to break down the layer of bacteria and thicker layers such as plaque.<ul><li class="ql-align-justify">Use a soft brush and be gentle. When using an electric toothbrush, only use the tip of the bristles.</li><li class="ql-align-justify">Do circles and brush every tooth.</li><li class="ql-align-justify">Brush your gums as it increases blood flow and transports nutrients. However, they should not bleed.</li></ul>Also, go to the dentist twice a year as they can identify cavities and remove plaque. The dentist polishes teeth to make them smoother so it is harder for bacteria to stick in there.

Brushing Your Teeth

This is a good idea, but brushing lightly is better than harsh.It is also recommended to use a separate toothbrush for it, as different locations in the mouth have different bacteria. With that, you can prevent the bacteria from crossing over.In general, try to limit the amount of bacteria on your toothbrush by regularly changing it.

Tongue Scraping

<ul><li class="ql-align-justify">You can use toothpaste with Xylitol or with Fluoride (or without if you prefer).</li><li class="ql-align-justify">Do not use mouthwash with alcohol, you already know why.</li><li class="ql-align-justify">Most mouthwashes without alcohol can also be bad.</li><li class="ql-align-justify">A good, low-cost alternative is baking soda. It can whiten your teeth and scrape off bacteria. When using a soft brush, it is effective.</li></ul>

Toothpaste and Mouthwash

Cavities are not caused by sugar or any food, but by bacteria that feed on sugar. They produce an acid that causes demineralization. These bacteria often come from outside sources, such as strangers or from sharing bottles and kissing.Therefore, when it comes to cavities, there is no need to avoid any particular food or drink.The degree to which cavities can form is based on the amount of time the mouth is in a demineralized state!

What Causes Cavities?

During remineralization, minerals build structures with strong angles. Fluoride forms an even stronger building block called fluorapatite, which makes teeth even more resistant to mineral loss than the endogenous building mineral does.That is why fluoride was added to drinking water. However, too much fluoride can be dangerous. There is a heavy debate going on around fluoride. Huberman does not pick a side and instead suggests that you should decide for yourself how much fluoride you want to be exposed to.

Fluoride

<ul><li class="ql-align-justify">Sugar: It causes demineralization. After eating, rinse with water, floss, or brush.</li><li class="ql-align-justify">Mouthwashes: Especially those with alcohol as we now know.</li><li class="ql-align-justify">Foods stuck in the mouth for too long periods of time.</li><li class="ql-align-justify">Foods that are acidic: Eat them in a shorter period of time and not one slice every hour. Again, it is about the TIME the mouth is in demineralization! The sooner it can remineralize, the better.</li></ul>

List Of Bad Things For Your Teeth #2

...and Your Brain and Overall Body!<ul><li class="ql-align-justify">Alcohol: It puts your mouth in a deep demineralized state.</li><li class="ql-align-justify">Stimulants (or any drug that increases norepinephrine, epinephrine, or dopamine): They change the pH by making it more acidic, which leads to cavities, and they also encourage mouth breathing.</li><li class="ql-align-justify">Coffee.</li><li class="ql-align-justify">Mouth Breathing: It dries out your mouth and causes demineralization.</li><li class="ql-align-justify">Smoking, Vaping, Cannabis: In addition, they lead to deprivation of gum tissues.</li></ul>

List Of Bad Things For Your Teeth #1

Huberman discusses the importance of oral health and gives science-based protocols and tips to easily improve it.

In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Mateina: https://drinkmateina.com/huberman 
ROKA: https://roka.com/huberman 
Helix Sleep: https://helixsleep.com/huberman 
InsideTracker: https://insidetracker.com/huberman 
Momentous: https://livemomentous.com/huberman 

Social & Website
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LinkedIn: https://www.linkedin.com/in/andrew-huberman
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Huberman Lab Episodes Mentioned
How to Optimize Your Water Quality & Intake for Health: https://www.hubermanlab.com/episode/how-to-optimize-your-water-quality-and-intake-for-health
Fluoride in Water (timestamp): https://youtu.be/at37Y8rKDlA?si=DgET0UUH3p_HVBWm&t=5375 
What Alcohol Does to Your Body, Brain & Health: https://www.hubermanlab.com/episode/what-alcohol-does-to-your-body-brain-health 
The Effects of Cannabis (Marijuana) on the Brain & Body: https://www.hubermanlab.com/episode/the-effects-of-cannabis-marijuana-on-the-brain-and-body  
Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health: https://www.hubermanlab.com/episode/dr-justin-sonnenburg-how-to-build-maintain-and-repair-gut-health 

Other Resources
Zero fluoride toothpastes on Amazon: https://amzn.to/4bBFHSo
Zellies’s Xylitol (no affiliation): https://zellies.com/collections
Biöm (no affiliation): https://betterbiom.com
Fygg (no affiliation): https://fygg.com

People Mentioned and Special Thanks To
Dr. Anastacia ("Staci") Whitman (Instagram): https://www.instagram.com/doctor_staci
Dr. Mark Burheene (Instagram): https://www.instagram.com/askthedentist
@BowTiedGatorDDS (X/Twitter): https://twitter.com/BowTiedGatorDDS
Dr. Kathryn Mueller (Instagram)‍: https://www.instagram.com/kathrynm_fit
Dr. Ellie Phillips: https://drellie.com

Timestamps
00:00:00 Oral Health
00:03:28 Sponsors: Mateina, ROKA & Helix Sleep
00:07:13 Oral Health Quiz
00:13:53 Teeth Biology, Cavity Repair
00:20:01 Mouth, Gums, Saliva
00:27:23 Sponsor: AG1
00:28:51 Cavity Formation, Bacteria, Sugar, Acidity
00:35:10 Teeth Remineralization, Fluoride, Water
00:42:57 Sponsor: InsideTracker
00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing
00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing
01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums
01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing 
01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing
01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention
01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite
01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash
01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse
01:32:36 Alcohol-Based Mouthwash, Nitric Oxide
01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep
01:37:47 Tools: Tongue Brushing; Toothbrush Care
01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals
01:48:43 Dentist Visits, Daily Routines & Oral Health
01:54:17 Practices for Oral Health, Oil Pulling
01:58:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #OralHealth #Health

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer

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Welcome to the official Huberman Lab YouTube channel. 

The Huberman Lab podcast is hosted by Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman Lab is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health and fitness.


What Category Do You Belong To?

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#20. Whenever you want to doom scroll, do a minute of deep breathing first.