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It’s true that your overall health starts with your gut. And your gut starts in your mouth. Your mouth is a major part of your microbiome and houses thousands of different species of bacteria [1]. Some bacteria contribute to your oral health while others can cause a variety of issues not only in your mouth but in your entire body. Studies link oral infections to diseases including Alzheimer disease, diabetes, cardiovascular disease, cancer, inflammatory bowel disease, rheumatoid arthritis, nonalcoholic fatty liver disease and obesity [2].

Your diet/nutrition, stress levels, genetics, oral hygiene practices and even how you breathe can impact your oral health. Be sure to visit your dentist regularly and follow their instructions for oral care. If you can, find a functional dentist that uses bio-compatible materials and ozone in their practice.

There are certain things you can do beyond just brushing and flossing that significantly improve what’s going on in your mouth. Here are my top tips to hack your mouth for better oral health:

1. Skip the mouthwash.

Most mouthwashes are alcohol-based. Alcohol kills bacteria – including the good ones in your mouth that make nitric oxide. Studies link alcohol-based mouthwash use to high blood pressure [3] and diabetes [4]. Instead…

2. Do oil pulling.

Oil pulling involves swishing oil around in your mouth for 10-15 minutes and then spitting the oil out (be sure to spit it out into the trash so you don’t clog your sink). The oil can disrupt bacterial biofilms in your mouth. Studies show oil pulling helps reduce bacteria and dental plaque score [5]. I like using coconut oil or MCT oil because they are anti-microbial and anti-inflammatory.

3. Tape your mouth at night.

Mouth breathing is a major cause of dental decay. Your saliva naturally makes compounds that reduce the acidity in your mouth that can cause tooth decay. But mouth breathing dries out your mouth. As a result, your mouth becomes more acidic and your teeth become more susceptible to decay. Nose breathing is much better for your entire biology. It helps improve immunity, facial structure, oxygenation, and nitric oxide levels. To prevent mouth breathing, you can tape your mouth at night with a piece of medical-grade tape. Just put a tiny piece vertically over your lips so you can still breathe out of the sides of your mouth if you need to. You can also purchase special mouth tape that goes around your lips and stimulates the muscles around your mouth to keep your mouth closed.

4. Use hydroxyapatite toothpaste.

Hydroxyapatite is a key component of your teeth. When acid disrupts hydroxyapatite, this causes your enamel to break down and can lead to tooth decay. Brushing with toothpaste that contains hydroxyapatite can help restore demineralized tooth surfaces [6]. It’s a great alternative to fluoride toothpaste.

5. Chew xylitol gum in between meals.

Xylitol is a sugar alcohol naturally found in many fruits and vegetables. It inhibits acid-causing bacteria from growing and from producing acid (which is a major cause of tooth decay) [7]. Chewing xylitol gum in between meals is a great way to stimulate saliva production and prevent bacterial acids from ruining your enamel.

6. Take an oral microbiome test.

My friends at Viome created a test that analyzes your oral microbiome and then gives you specific recommendations based on your results. They give you Oral Health Scores that identify which foods, prebiotics, probiotics, postbiotics, and other ingredients will be most beneficial for your mouth and overall health. You can then order customized supplements for your specific needs.

7. Take minerals.

Your teeth are made of minerals, especially calcium and phosphorus (in the form of hydroxyapatite). You need adequate minerals in your diet to support healthy teeth. I take Minerals 101 from my company, Suppgrade Labs.

8. Take fat-soluble vitamins D3 and K2.

You need vitamin D3 to absorb calcium and you need vitamin K2 to direct that calcium where it needs to go – into your teeth and bones. I like to take vitamins D, A, K and E together because they work together. I use vitamin DAKE from Suppgrade Labs. Take fat-soluble vitamins with a meal because they require fat for absorption.

9. Take an oral probiotic.

Oral probiotics can be an effective way to populate your mouth with good guys. I like Streptococcus salivarius M18 which can help reduce plaque accumulation and gingival inflammation [8]. You can purchase this as lozenges. Or you can use a custom one from Viome if you take their Oral Intelligence test.

10. Use a tongue scraper.

Studies show that about half of the cases of bad breath that originate in the mouth are caused by bacterial residue on your tongue [9]. Using a tongue scraper is much more effective in removing these residues than just brushing your tongue.

There you have it – my top biohacking tips for supporting your oral microbiome. Try them and you’ll be amazed at the good report you get on your next dentist visit!

By Dave Asprey

Detoxing Fluoride the Right Way

Fluoridated drinking water, once considered as a public health triumph, is currently under scrutiny. Government health agencies now acknowledge its harmful effects on thyroid and pineal gland function. This shift sparked interest in the best ways to detox fluoride, especially since studies show fluoride can accumulate in your tissues [1]. There are two main tools that are gaining attention for their ability to help your body remove fluoride – tamarind and cream of tartar. Both offer potential, but one outshines the other in cost, practicality, and alignment with a biohacker’s lifestyle. Let’s explore why.

Why Fluoride Detox Matters

Fluoride accumulates in your body and can negatively impact your organs. Your thyroid, a key regulator of your metabolism, and your pineal gland, vital for sleep and circadian rhythm, are particularly vulnerable. It’s essential to avoid fluoride in water, toothpaste, and processed foods. But what about the fluoride already stored in your body?

Studies show that tamarind, a tropical fruit used in traditional medicine, increases fluoride excretion [2]. But does tamarind deserve its spot as the best fluoride detox method or is there a better option?

How Tamarind Reduces Fluoride Levels

Tamarind’s fluoride-detoxifying powers come from its ability to change the pH (acidity/basicity) of your urine. Tamarind increases urinary pH and increased urinary pH facilitates increased fluoride excretion [3]. It does this because it contains a compound called tartaric acid [4].

A Moldy Situation

Mold and mycotoxins commonly grow on certain crops, including tamarind. Studies show that tamarind is susceptible to Aspergillus niger, a type of mold [5]. You don’t want mold in your body. You can read about my personal mold story here.

Animal and human trials validate tamarind’s role in fluoride detoxification. However, as biohackers we’re always looking for the most efficient (and non-moldy) solution.

Cream of Tartar: A Cost-Effective and Accessible Alternative

Cream of tartar (potassium bitartrate) contains tartaric acid, the primary active component in tamarind responsible for fluoride chelation. Here’s why it’s a game-changer:

Concentrated Tartaric Acid

Cream of tartar provides a direct source of tartaric acid. Also, unlike tamarind, you can find it in most grocery stores (check the spices section).

Affordable:

At just around $1.80 for three months of use, cream of tartar is cost effective.

Simple Delivery:

A daily dose of 1/8 to 1/4 teaspoon mixed with water is all you need. Most people tolerate it well, especially when taken with meals.

The Biohacker’s Protocol for Fluoride Removal

Removing fluoride effectively requires consistency, simplicity, and minimal risk. Here’s a practical, cost-effective approach:

Avoid Fluoride Exposure:

Use fluoride-free toothpaste, drink non-fluoridated water (reverse osmosis with minerals added is best), and use filtered water for cooking.

Daily Fluoride Detox:

Mix 1/8 to 1/4 teaspoon of cream of tartar with water. Take this with a meal to minimize potential gastrointestinal discomfort and enhance potassium absorption.

Support your detox with Antioxidants:

Consume polyphenol-rich foods and supplements like grape seed extract, mold-free coffee, and berries to amplify fluoride detoxification and protect against oxidative stress.

Monitor Progress:

Track changes in energy, sleep quality, and overall performance levels. Consider periodic testing for fluoride levels if accessible.

Why Cream of Tartar Wins

Tamarind’s role in fluoride removal is scientifically validated, but it’s not the best option. Cream of tartar delivers the same fluoride-binding tartaric acid in a much more convenient way and without any mold concerns. Pair this with a polyphenol-rich diet or supplements, and you’ll exceed tamarind’s detox potential while supporting overall longevity.

Fluoride removal isn’t just about chelation; it’s about doing so in a way that aligns with a biohacker’s goals of efficiency, simplicity, and sustainability. Cream of tartar delivers on all fronts, making it the smart choice for anyone serious about detoxing fluoride from their body.

If you want to hack your fluoride levels and boost your body’s natural detox pathways, start with the biohacker-approved protocol: avoid fluoride, add a pinch of cream of tartar to your routine, and keep your antioxidant game strong. Small, strategic steps create exponential upgrades.

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Why Oral Health Matters More Than You Think