Everyone talks about morning routines, but most skip the mouth. If you’ve ever wanted to know what I do before 9 a.m.—as a dentist with 40+ years focused on the oral microbiome, some gum recession to manage, restorative work to care for, and a strong belief in doing the basics well—this is my routine.
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Below are the products and habits I use before 9 a.m.
First thing: Tongue scraping
Before coffee or anything else, I scrape my tongue. This simple habit reduces bacterial load, freshens breath, helps prevent cavities, supports digestion, and can improve taste. I use a stainless steel U-shaped scraper. Any quality stainless steel scraper works—this is a low-cost, high-impact practice that can replace reliance on mouthwash.
My morning supplements
Diet advice has changed a lot since the 1990s. After years of low-fat recommendations and the rise of seed oils and processed carbs, my current approach includes whole fats: raw milk, grass-fed butter, oily fish, pasture-raised eggs, and red meat. I also take targeted supplements.
Recently I added a C15:0 supplement. Early research suggests this fatty compound supports cellular health and may reduce inflammation as we age. While the science is still developing, I take it daily as part of a broader focus on maintaining resilience and metabolic health.
Oil pulling (2–3 minutes)
I oil pull with MCT oil from coconut for a couple of minutes after brushing. Oil pulling can reduce cavity-causing bacteria, help with staining and gum inflammation, and support a healthier oral microbiome. I keep it short—2 to 3 minutes—to gain benefits without making it burdensome.
Key points:
- Always brush before you oil pull
- Swish gently
- Spit into the trash, not the sink
Toothbrush: the $25 option I use
I use the base model Sonicare 2100. It has the same motor and cleaning technology as higher-end models, so it delivers the same brushing power without extra features like Bluetooth or pressure sensors. Unless you want the bells and whistles, the base model is effective and cost-efficient.
If you’re younger, eat a lot of carbs, or tend to get heavy plaque and stains, an oscillating Oral-B can be better for those issues. Either way, the base model of Sonicare or Oral-B is sufficient for most people. I replace the included brush head with a sensitive head because the stock heads are often too firm for my gums.
How to use an electric toothbrush correctly:
- Use the lowest setting
- Hold with a light pencil grip, not a tight fist
- Let the brush do the work—no scrubbing or sawing motions
- Avoid overbrushing; it can cause recession and sensitivity
- If you don’t want a pressure sensor, try brushing with your non-dominant hand
Toothpaste
I developed a toothpaste formula focused on microbiome-friendly, fluoride-free, remineralizing care. The idea is to support beneficial oral bacteria instead of trying to sterilize the mouth. I brush before coffee or breakfast—brushing immediately after acidic foods or drinks can damage enamel because saliva needs time to neutralize oral pH. If you do brush after eating, wait 30–45 minutes.
Flossing (and why I use a stick)
I use an electric flossing stick each morning. It’s easy, PFAS-free, and reduces waste compared to single-use tools. Many people avoid flossing because it’s awkward; a flossing stick makes the habit one-handed, simple, and practical—so you’re more likely to do it consistently.
Don’t skip your nose
Nasal health matters for oral health. I use a xylitol saline nasal spray in the morning to support nasal breathing, reduce pathogens, clear allergens, and encourage a healthy nasal microbiome without rebound effects common to some over-the-counter sprays. Nasal breathing helps keep the mouth closed and the oral environment balanced.
That’s everything I use before 9 a.m. This routine is rooted in science, simplicity, and consistency. Adopting even one small habit from this list can positively shift your oral and overall health. Start with what feels easiest and build from there—small wins create momentum.
I often do deeper dives on specific topics; soon I’ll be covering root canals. If you have questions, reply and ask.
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P.S. I read every reply. If you try something from this routine or have a question, hit reply and let me know.