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.

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     Oral Health Insights

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     Oral Health Essentials

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     Tongue Cleaning Insights

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     Oral Health Insights

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     Oral Health Insights

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     Oral Health Insights

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     Canker Sores Explained

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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.