Everyone’s talking about morning routines—but most of them skip the mouth (of course).
If you’ve ever wondered what I actually do before 9 a.m.—as a dentist who’s spent 40+ years thinking about the oral microbiome, who has a bit of gum recession, some dental work to maintain and look after, and a deep respect for doing the basics well—this is it.
This is every product I use before 9am…
First thing I do: Tongue scraping
The first thing I do—before coffee, before anything else—is scrape my tongue.
This is one of the most powerful, underrated, zero-cost health habits you can build. It reduces the bacterial load in your mouth, freshens your breath, helps prevent cavities, supports digestion, and makes food taste better.
I use a simple stainless steel scraper (like the one we sell at Fygg, but honestly, any stainless steel U-shaped one will work). Get a tongue scraper and never spend money on mouthwash again.
→ Watch my 30-min video on tongue scraping
My morning supplements
In the ‘90s, I told my patients to avoid fat. We did the same home—soy milk for our kids, lots of pasta, no red meat. I even tried being vegan for a while. I thought I was doing the right thing.
We now know those guidelines weren’t based in evidence. And cutting fat from our diets turned out to be a disaster—what we got instead was a wave of seed oils, sugar, and ultra-processed carbs leading to inflammation, obesity, diabetes…
Today, my plate looks very different: raw milk, grass-fed butter, red meat, oily fish including anchovies and halibut, sheep’s cheese, pasture-raised eggs. And yes—fat supplements.
One supplement I’ve added to my routine recently is Fatty15, a pure form of C15:0—a healthy fat now believed to be essential, like omega-3s. Some early studies suggest it helps reduce inflammation and support your cells as you age. It’s compelling enough that I take it daily now.
After age 30, our bodies start to break down due to increasingly fragile cells and less efficient mitochondria. By our 40s, these change can result in chronic health conditions, along with more prescription medications to address the symptoms of those chronic health conditions. Something I feel very privileged to say is that, at age 66, I am not on any prescription medications, I’ve only ever had one surgery (a knee surgery) and I feel healthier than I did when I was 36. Supplementing C15:0 when you’re younger could help keep your body more resilient against aging-related breakdown. The science is still emerging but it’s compelling enough where I’ve started taking it every morning. Here’s the one I take along with the rest of my morning stack.
Oil pulling (2–3 min)
Yes, I oil pull. I use MCT oil from coconut. Oil pulling reduces cavity-causing bacteria, helps with staining, gingival inflammation, oral microbiome reconditioning, and feels great once it becomes part of your rhythm. I swish for a couple of minutes after brushing. That’s enough to get the benefits without making it a chore.
Key points:
- Always brush before you oil pull
- Swish gently
- Spit into the trash, not the sink
The $25 toothbrush I use (and why I think the $120 version is unnecessary)
I use the base model Sonicare 2100. It’s under $25, but here’s the key: it has the exact same motor and cleaning technology as the $120 DiamondClean. That means you’re getting the same brushing power, without paying for extras like Bluetooth, pressure sensors, or travel cases.
What actually matters is the guts—and the guts are identical across models. So unless you like the bells and whistles, stick with the base model. It gets the job done just as well as the more expensive models. Ah, marketing!
If you’re under 40 years old, eat lots of carbs, or tend to get heavy plaque buildup or stains, then I would recommend you go with Oral-B because oscillatory brushes are better at managing those things.
Either way, all you need is the base model of either the Sonicare or Oral-B.
The only thing I do differently is toss the brush head it comes with and swap in a sensitive head (Amazon link)—I never use the head that comes in the box with the toothbrush—it’s not delicate enough, in my opinion.
How to use an electric toothbrush correctly:
- Always use the lowest setting
- Use a light pencil grip—not a fist
- Let the brush do the work—no scrubbing, no sawing back and forth motion
- Don’t overdo it. Overbrushing causes recession and even cavities
- If you don’t want to spend extra for bells and whistles like a pressure sensor, do what I do: just brush with your non-dominant hand
Toothpaste
Fygg is the toothpaste formula I’ve been working on since my very first DIY toothpaste recipe created for newsletter subscribers like you back in 2016! Fygg is my pride and joy and everything I believe toothpaste should be—microbiome-safe, fluoride-free, and remineralizing. The name “Fygg” stands for “feed your good guys” and I hope you’ll join us in this movement to stop sanitizing the mouth and killing 99.9% of bacteria, and start nourishing this incredible oral microbiome we have that affects health in every part of the body.
Also, I’m brushing before coffee and breakfast, never afterwards. Why? Because brushing right after eating—especially acidic things like coffee or fruit—can actually damage your enamel. Your saliva needs time to buffer the pH in your mouth first. Brushing too soon literally scrubs away tooth enamel. This is one of the easiest, high-impact habits for protecting your enamel and reducing risk of cavities, gum recession, and sensitivity. And, if you do want to brush after a meal, wait at least 30-45 minutes!
Flossing (and why I use a stick)
I use an electric flossing stick every morning. It’s PFAS-free and helps reduce waste compared to single-use sticks. If you hate flossing, you’re not alone, and I highly recommend trying a flossing stick—whether it’s the pricier electric flosser (my favorite) or the budget version (which I also love).
It’s one-handed, easy to use, and you can scroll your phone while doing it. I’m all about making flossing EASY, and the reality is that most people don’t floss because it’s such a chore to wrap it around your fingers and stick your fingers in your mouth. So, use a flossing stick.
Don’t skip your nose!
You didn’t think I’d leave out nasal health, did you? Xylitol nasal spray is part of my morning because nasal breathing is foundational to oral health. It keeps the mouth closed by encouraging nasal breathing and the pH of the mouth balanced.
This one is the one I use; it combines xylitol and saline to reduce pathogens, clear allergens, and support a healthy nasal microbiome—without the rebound effects of OTC sprays.
That’s everything I use before 9 a.m—a morning routine rooted in science, simplicity, and consistency. If even one small change from this list becomes your new habit, it could shift your health trajectory. Start with the one that feels easiest. Small wins build momentum.
This coming Monday (or perhaps Tuesday, given the holiday here in the U.S.) I’m doing a deep dive on root canals. Hit reply with your questions!
– Mark
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