Andrew Huberman’s Optimal Oral Health Routine

Low/Zero cost protocols to optimize your oral health by Andrew Huberman

Gautham Dinesh
3 min readFeb 18, 2024
Photo by Caroline LM on Unsplash

I recently listened to Andrew Huberman’s episode on oral care. In this post, I will share some of the most important things you can do to take care of your oral health.

Disclaimer: All of the content in this post is for informational and educational purposes only and does not constitute any medical advice. Always consult a medical professional before making any decisions.

Maintaining good oral health is vital to keep our mouth, teeth, and gums healthy and to prevent various cardiovascular and brain functions.

Without going into too much detail, you should know that the mouth is in a constant state of remineralization or demineralization. The former is where your teeth are getting repaired and strengthened whilst the latter is where it is being worn away and damaged. Your mouth is only in one of these states at a time so we want it to be in the remineralization state for as long as possible.

The state of your mouth is dependent mainly on the pH which is affected by a variety of factors. Below, I will list the things you should stop doing and things you should start doing to make your mouth a suitable environment for remineralization.

The Bad Stuff

Mouth breathing

  • Nasal breathing is the best when possible because mouth breathing can dry out your mouth.


  • Alcohol can alter pH levels, destroy cells, and negatively impact the oral microbiome.


  • Tea, coffee, and other stimulants like Adderall can contribute to oral health issues due to acidity levels.
  • Consume quickly and prevent it from lingering in your mouth by sipping on a drink throughout the whole day.


  • Smoking is a significant contributor to poor oral health, leading to issues such as gum disease and tooth decay.
  • Vaping and cigarettes are both detrimental to oral health.


  • Rinse and floss after consuming sugary foods to prevent cavity formation.
  • Limit sugar intake and maintain a thorough oral care routine.

Alcohol-based Mouthwash

  • Mouthwash containing alcohol can have adverse effects on oral health. They reduce nitric oxide in the body which is necessary for a lot of bodily functions.
  • Choose an alcohol-free alternative for a more effective mouthwash experience.

Acidic Food and Drinks

  • Try to clear out acidic food and drinks in your mouth as soon as you can.

The Good Stuff

Timing Matters

  • The most important time to brush is at night, ensuring your teeth are clean before bedtime.

Consistent Brushing and Flossing

  • Brush and floss your teeth ideally twice a day to remove plaque and prevent dental issues.

Choose the Right Tools

  • Use a soft toothbrush and gently circular motion to protect your gums and enamel.

Gum Care

  • Brush your gums gently to promote gum health and prevent issues like gingivitis.

Flossing Techniques

  • Use gentle flossing techniques, and consider water flossing for a gentler force on the gums.

Xylitol Benefits

  • Xylitol can help prevent tooth decay and promote oral health.
  • This is often used as a sweetener in gums or mints that can provide the environment necessary for remineralization.

Addressing Ulcers

  • Consume low-sugar fermented foods and prebiotic fiber to help heal and prevent oral ulcers.

Tongue Hygiene

  • Lightly brushing the tongue can be more effective than scraping, but use separate brushes for the tongue and teeth to maintain hygiene.

Addressing these points and ensuring that your mouth is mostly in a state of remineralization will ensure that you have strong oral health.

Andrew Huberman added oral and gut health as one of his pillars for physical and mental health so this is an important aspect of your life that should be addressed.