What can I do to improve my oral health?

To improve oral health, Andrew Huberman suggests various strategies:

1. Avoid Hydrogen Peroxide: Using hydrogen peroxide as a mouthwash is not recommended due to its abrasiveness to the mouth cavity 1.

2. Salt Water Rinse: A high saline solution can be used for rinsing the mouth to promote the growth of healthy bacteria, which is cost-effective and supports the oral microbiome 1.

3. Proper Brushing: Utilize baking soda with a soft toothbrush and water for gentle brushing to disrupt biofilm and clean teeth effectively 1.

4. Regular Practice Reevaluation: Review and possibly adjust oral care habits, which may include avoiding antiseptic mouthwashes that harm the oral microbiome and considering the use of xylitol 2.

5. Tongue Cleaning: Use a separate soft toothbrush gently to clean the tongue, as this helps turn over healthy bacteria, replacing it every few weeks 3.

   Oral Health Insights

   Andrew Huberman

   Andrew shares his personal experience with hydrogen peroxide and warns against its use in oral care. He suggests a high salt solution as a cost-effective mouthwash alternative for promoting healthy mouth bacteria.

   

   Huberman Lab

   How to Improve Oral Health & It's Critical Role in Brain & Body Health

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6. Soft Toothbrush: Strengthen teeth naturally by using a soft toothbrush to avoid damaging gums, as aggressive brushing can lead to bacterial infections that may result in cardiovascular and neurological diseases 4.

7. Intermittent Fasting: Introduce gaps between meals or limit snacking to give teeth the opportunity to remineralize, as saliva production is reduced at night 5.

8. Monitor Sugar Intake: Consume sugar in moderation and rinse the mouth after eating sugary foods to prevent the proliferation of harmful bacteria and acid that can demineralize teeth 6.

9. Gut Microbiome: Consume low-sugar fermented foods and maintain good sleep hygiene to support a healthy gut and oral microbiome, which can help in preventing and healing canker sores 7.

Implementing these strategies can substantially contribute to better oral health, overall bodily well-being, and may also help you save money on dental care.

The "3x5" method by Dr. Andy Galpin is a conceptual approach to strength and power training. According to Dr. Galpin, this method involves:

1. Selection of Exercises: Choose between three to five exercises, depending on your energy levels and time constraints.
2. Repetitions: Perform three to five repetitions per set.
3. Sets: Complete three to five sets of each exercise.
4. Rest: Take three to five minutes of rest between sets.
5. Frequency: Train about three to five times per week.

When focusing on power, the weight loads for work sets should be lighter, ranging from 30% to 70% of your one-repetition maximum to emphasize velocity. For strength, the work sets should be closer to, or exceeding, 70% of your maximum lift to prioritize intensity and increase muscle force 1.

To summarize, the "3x5" method represents a range of variables you can adjust according to your goals and capabilities, providing a flexible framework that can fit various lifestyles while focusing on improving strength, power, and overall fitness.