Most Replayed Moment: Mouthwash REVERSES The Benefits Of Exercise! Dr Nathan Bryan

You guys, if you listen to this podcast, no ham porn, I think sleep is. We've had so many conversations on this show about it, including the sleep doctor. We had them recently in Matthew Walker twice. And as a result, it's become my top priority, but it's not just how long you sleep. It's how well you sleep, too. And a big part of that comes down to your mattress. Helix are sponsored, makes quality tailored mattresses and bedding customized to fit. They have 20 different mattresses and a range of mattress top is that you can choose from. If you're not sure what your body needs to rest deeply, Helix has this sleep quiz that guides you towards the best mattress for your body and sleeping preferences. And if you change your mind, you're still covered by their 120 night sleep trial and can swap it out for another or return it all. And they also offer a limited lifetime warranty and clearly whatever they're doing is working. Because a study they ran showed that 82% of people who slept on a Helix mattress had an increase in their deep sleep cycle. So if you want to give them a try, head to helixleap.com/dary for a limited time offer. If I've just listened to everything you've just said there, and I want to improve my oral microbiome, what should I be doing? Well, I think the most important thing we've learned is what you shouldn't be doing. Yeah. Right. So it's not what should we do. It's what we shouldn't be doing. Number one, we have to get rid of fluoride. You know, just this past weekend, I was speaking at a dental conference in Salt Lake City. And there were there people there from the National Toxicology Program, which in the US is the organization task with if there's any kind of risk of exposure of a environmental toxicant, they're charged with doing the toxicology studies to see if there's an increased risk. What is the risk? And is there a safe level that is without risk? And what they report is that fluoride, there's no benefit of fluoride and it's all risk. It lowers IQ in kids by as much as seven points. And it shuts down your thyroid function and it's a neurotoxin. And as I mentioned before, most toothpaste has fluoride in it. And if you read the back of your toothpaste, it will tell you at least in the US, I don't know about in other countries, but it says if you swallow this, call poison control because it's a poison. They're putting poison in toothpaste. And then if you also pay attention, it says only put a pea size amount of toothpaste on your toothbrush, a pea size. But everybody that I know fills the entire bristle of the toothpaste with toothbrush with toothpaste. So that's about 10 or 15, sometimes 20 pea size amounts of toothpaste. And a pea size amount of toothpaste contains about half a milligram of fluoride. Now if you're using 10, 20 times more than that pea size, now you're exposed to five milligrams, 10 milligrams of fluoride. And you don't even have to swallow it. This is a very small molecule, a molecular weight of 19. So it's absorbed directly across the bucacosa, the oral cavity, and it becomes systemic. I'm not going to use it anymore. No, you shouldn't. What shall I use instead? You have to use a non-flornated toothpaste. And what about things like tongue scrapers? Now tongue scrapers, the data again, that's time tested. That's an ancient practice. And even in our study, we found that people who do tongue scraping have a more diverse oral microbiome and they seem to have better oral health. Why is this? My girlfriend's been banging onto me. She's always bloody right. My girlfriend's been banging onto me about tongue scraping for the last two years. And I've kind of just ignored her. I've just kind of, yeah, babe, sure. When she's not in the bathroom, I'm not using her tongue scraper because it just looks strange. And for me, based on what I knew about the oral microbiome in the microbiome, generally, I'm like, should I be scraping off all my bacteria? Well, if you're going to plant a garden, do you plant a garden on untilled soil? Just and I know nothing about gardening. So maybe I grew my own food. Okay. So you have to tell the soil, right? You got to break up the soil so the seeds actually can be aerated and you break up that biofilm. Yeah. You take the back of the dorsal tongue, I mean, almost to the point of the gag reflex and you just pull that ideally copper tongue scraper forward and you're going to see this goop coming in there. But it's kind of like tilling the soil and it's increasing the diversity of the dorsal part of the tongue, the microbiome. So my gophram was right in that regard. Yes. But what we found was in that one kid, we saw the greatest increase in blood pressure. If you tongue scrape and use antiseptic mouthwash, that's the absolute worst scenario. Interesting. So if you think about this, your tongue scraping, you're opening up the pores. Now you're using mouthwash, it's better to easily penetrate deep in the crypts of the tongue and more effectively kill the bacteria. So you want to tongue scrape and then use a toothbrush without fluoride toothpaste? Absolutely. And no mouth, no, no antiseptic mouth rinse. Okay. And what about going to dental hygienists and things like that? Do you think that's an advisable idea? Because once every quarter or so, I'll go and see dental hygienists just to get everything sort of cleaned out. No, I think that's a good proactive practice, but you know, because you need to look at the, the health of the gum tissue and the, the, the gingival tissue and a routine clean and scraping the plaque off the teeth and allow making sure you have good mineralization of the an amel of the tooth is good, but never let them do a fluoride rinse on you. Okay. Is there anything else on the subject of the urmicrobiome and its relationship with nitric oxide that I need to be aware of before we move on? Yeah, wait, there's also a data showing that if you use mouthwash, you lose the cardio protective benefits of exercise. So think about this. We know that diet and exercise is the best medicine. And many people aspire to do that. They go and they try to eat good. They avoid the temptations of sugars and sweets. The exercise every day to try to increase their longevity and cardiovascular health. If you do that and you're using mouthwash, you no longer get the benefits from exercise. And we've already established you don't get the nitric oxide benefits from diet. So two out of three Americans wake up every morning use mouthwash and two out of three Americans have an unsafe elevation and blood pressure. What's the mechanism now? Well, because you're killing the, the, the oral microbiome that's partly responsible for production of nitric oxide and nitric oxide, you get constriction of blood vessels and it leads to high blood pressure. That's crazy. And was there a link between our hormone levels, things like my testosterone levels and the nitric oxide? Yeah. So this is the two way street. So not so in me and testosterone activates nitric oxide production. Okay. In women estrogen activates and stimulates nitric oxide production. Okay. So as long as we have optimal sex hormones and as long as the enzyme and the lying in the blood vessel can functionally produce nitric oxide, that explains the cardio protective benefits of hormone replacement therapy. So taking testosterone or estrogen therapies helps to increase my nitric oxide levels. As long as the enzyme is functional and coupled, which means that we have to, we have to understand the insomology and about chemistry of that reaction to where when it's exposed to testosterone, the cell can actually make nitric oxide in response. And there's a two way relationship as well with exercise then because I've read in your book that exercise activates and stimulates nitric oxide production. But you also just told me that if you want to get the great benefits of exercise, you need nitric oxide in the first place because else your blood cells are going to be very narrow less oxygen, traveling through you, but you're going to do a worse workout as well, originally. Well, think about, I mean, there's other agonist too, like vitamin D. I mean, most American's are deficient vitamin D. People with low testosterone have a rectile dysfunction. And why is that? Because they're not stimulating nitric oxide production. And they're not dilating the blood vessels. They develop ED. So all of this, no matter what it is, with related to vitamin D deficiency, which is activated or stimulative nitric oxide, if it's low hormones, if it's poor diet, sedentary lifestyle, all of that can be explained by insufficient nitric oxide production. Well, when I think about the role that food plays in my nitric oxide production, what should I be eating? To increase my nitric oxide levels or to keep them at a healthy level? I think the same answer is for that too. It's not so much what we should be eating. It's what we should not be eating. Okay. So we'll cover those step by step. Number one, you have to avoid sugar and high glycemic index foods. Because sugar is a toxin, it's a poison. And let's think about what sugar is. So when we eat sugar or drink sugar beverages, right, whether it's sucrose, whether it's fruit toast, whether it's high fruit toast cornstrip, the end result inside the human is we see an increase in glucose. So elevation in blood sugar or blood glucose is diabetes. Right. And now there's continuous glucose monitors that you can get anywhere and everybody does this. So if you eat something and it causes an increase in your blood sugar, blood glucose, then you should avoid that. Because glucose, as the name applies, is glue, right, it's sticky. And if we, if you have a soda and you spill it on your countertop, you come back the next day, it's sticky. Right. Well, that's what happens inside the body. That sugar sticks to everything. It sticks to proteins. It sticks to enzymes. It binds to hemoglobin. And sugar stuck to hemoglobin is what we call hemoglobin A1c. And what is that? It's a, it's a marker of long term glucose control. If you have a hemoglobin A1c of greater than 5.7, you're diabetic. So it's not just hemoglobin. It sticks to, it sticks to the enzyme that makes nitric oxide. And in biochemistry and enzymology, enzymes have to be able to undergo conformational changes. So it transfers electrons from one donor to an acceptor and that's how biochemistry is done. But if sugar is stuck to that enzyme, it locks it in some conformation and it can't do its job. It can't make nitric oxide. So sugar is an absolute poison and it kills many enzymes and binds to everything. And it lowers mychic oxide production? Absolutely. That's why diabetics have a 10-time higher incidence of heart attack, stroke, all cause mortality, mortality. That's why they develop neuro-nodical or peripheral neuropathy. That's why they have non-healing wounds. There's no nitric oxide. That's why they're developing diabetic retinopathy. Macrida generation, pancreatitis. I mean, all of that can be traced back to a lack of nitric oxide production because the sugars stuck to the enzyme, the sugar destroys the oral microbiome and completely changes the ecology of the bacteria and completely shuts down nitric oxide production. Just a bit of a tangent there. You mentioned that's why they have open wounds that don't need. Yeah, diabetic ulcers. Okay. So nitric oxide is playing a healing role in wounds and scar. Absolutely. So I've got this scar on my head. I was playing football the other day. Someone ran into the back of my head and they passed out and got taken away by an ambulance. But I was just left with this big, like, scar on the back of my head, which I've had, like, glue stitched. So I'm wondering, I'm like, if I. Apply the nitric oxide syrup. It'll stimulate blood flow to that. It'll improve cellular turnover and heal that wound and basically remediate the scar. And how do I do that? Is it. Yeah, you see, you take one pump from each side. So one pump from this side? We'll turn it around, one pump from the other. Yeah. And now if you apply that and mix it together, as soon as you mix it together, it starts to generate nitric oxide gas. So then that gas will diffuse into that tissue. It's going to increase blood flow and it's going to mobilize stem cells and it's going to improve cellular turnover and completely remodel that and heal that. And if it were an infection in there, it would kill the infectious bacteria. Okay, well, we shall. Second, we shall see if that works. So back on this point of food, then. So sugar's bad. Sugar's bad. Yeah, you got to eliminate sugar. And I think the benefits of it, like a straight ketogenic diet or a straight vegan vegetarian diet is just the elimination of sugaring carbs. Yeah. Right? But I think to answer your question, what should we be eating? I think you've got to eat a balanced diet and moderation. You know, Americans are overfed. I got to do this walk around and see the epidemic of obesity. Good high quality protein, good quality fats and little or no carbs. And it's really that simple. And why did you write a book about beet roots? Yeah, the beets hit the. Really the airways back in 2012 in the London Olympic Games. There was a lot of data coming out at the time of the benefits of beetroot juice on enhancing athletic performance. And there was a benefit of the nitric oxide being produced that could explain the improvement in athletic performance. The problem is, these athletes were drinking leaders and leaders of beetroot juice and causing a lot of gastric discomfort, causing diarrhea. Their urine and their feces would turn red and a lot of people interpreted, misinterpreted that as gastric bleeds or urinary bleeds. And then when I started looking at the products on the market, most of the beet products, the desiccated beet powders provided zero nitric oxide benefit. They didn't contain any nitrate, no nitrite. They were just, we called them dead beets. They're dead beet product. And so I thought if consumers are out there looking for beets because they've been shown to enhance their performance, but that enhancement and performance was dependent upon the beets ability to improve nitric oxide production in the body, then the non-scientist out there wouldn't know what to look for. They're buying products that aren't providing any benefit to them. And so years ago, we would do randomized placebo-controlled clinical trials and we would take some of these commercial beet products that you can go to your local nutrition store or pharmacy, buy off the shelf and we would use those as placebo in our clinical trials because it's the perfect placebo. So what I tried to do in that book is educate, okay, what is it about beets that are so important? What's the mechanism and what is necessary in those beets that can improve nitric oxide production? So again, everything I do is intended to educate and inform the consumer so that they know how to make informed educated choices on the products they're taking or the foods they're eating or their oral hygienic practices. I'm trying to find the page in your book, but there was a page in your book where you describe beetroot as the most underappreciated food in the history of eating. Yeah, that may be in the Beet the odds. But if you go back to historical times and you look at the howeraglyphics on caves of the ancient cavemen, people thought they were drinking wine because they would have these red stuff in this before battle. But what these ancient Egyptians were doing was they were drinking beet juice to improve their performance before they went into battle so that they were ready, they were energized and proved their circulation. So that's the historical study on beets. And obviously these were beets grown at a time when there were no herbicides, pesticides and the soil was probably fertile so these beets were full of nutrients, probably full of nitrate that provided the benefits of that. But unfortunately, today the beets that are grown, at least in America, really are nutrient depleted just like most of the food. So would you recommend people eat beetroots? No, because as we, again, through our survey that we published in 2015, we realized that you really can't eat enough beets to get enough nitrate to improve your performance. And the other caveat is that if you're using mouthwash, you've got fluoride in your toothpaste or fluoride in your drinking water that you're mixing the beet powder in, you're not going to get a nitric oxide benefit from it. There's a graph in front of me here, which I printed off, which shows the rise in antacid medications. Oh, yeah, from 2004 to, so a 20 year period we're seeing what is that almost a quadrupling of the use of anacids. And this is globally or this is in the US. That's worldwide, I believe. Yeah, worldwide. Now, this is a problem. I mean, these, these anacids. What is an antacid? So it's a medication that's given orally to suppress stomach acid production. And as a biochemist and physiologist, I can't think of nothing more damaging than to inhibit stomach acid production. Because stomach acid is required to break down proteins into amino acids, whether it's you're eating animal protein or plant-based protein, it's required for nutrient absorption. You need stomach acid to absorb B vitamins. You need stomach acid to absorb selenium, chromium, iodine, magnesium, iron. I mean, most nutrients, micronutrients are absorbed in the lumen of the stomach. And if the stomach is not making stomach acid, then these nutrients are not absorbed. And most Americans, 75% of Americans are deficient in magnesium. 95% of Americans are deficient in iodine. I mean, it's a huge problem. These are the browns like gavaskung. Now, these are like the prilosec, the prevasids, the nexem, the prescription medications are Omeprasal, Pentoprosal. These, today in the US, I think, is probably worldwide. You don't even need a prescription for these from your physician. You can go to your local drug store and you can buy these, what we call proton pump inhibitors or PPI's. We're about tombs. Over the current. So, there's a difference. So, tombs and things like baking soda are a buffer, sodium bicarb, calcium carbonate, and it's a buffer. So, if you have an acute bout of hypersecretion of acid, you can take a tombs or some buffer, some base, alkaline substance, to neutralize the acid. Neutralizing acid is completely different than inhibiting its natural production in the polyurex cells of the stomach. So, what is the difference between. Have you heard of gavaskung before? Yes. Yeah. What's the difference between. Well, there's certain classes of anacids. There's what we call H2 blockers. There's proton pump inhibitors. And then there's the natural buffers that are just kind of neutralizing the acid environment in the stomach. Gavaskung, I'm trying to think what class that falls under. I don't think it's widely used here in the US. I mean, the main drugs used here are prolific, nexium, previsit. Those are the over-the-counter. And then the main prescription medications are the homeoprosyl and the pentoprosyl. Gavaskung is a commonly used antacid brand and the active ingredients are aluminium hydroxide and magnesium carb carbonate. Oh, so Gavaskung. So, number one, it's got aluminum in it, which should absolutely be avoided. But yeah, it just looks like a buffer. It's got an hydroxide, aluminum hydroxide, which is a strong base. So it's neutralizing the stomach acid production. But it's a neutralizing agent, but anything that contains aluminum, you should absolutely avoid. I mentioned it a few times today, but my girlfriend's a breath practitioner. She runs a business called barliebreathwork.com, ashtagad. And one of the things she's talked to me a lot about is mouth breathing. And I know there's a relationship between nitrogoxide and how we choose to breathe, whether it's through our nose or through our mouths. Can you explain to me that link? You know, when we talk about the enzyme that's found in the lining of the blood vessels, we sort of this segment. That same enzyme is found in our epithelial cells. In our upper ear. ways in our sinuses. So just like exercise can activate nitric oxide production in the lining of the blood vessels, deep breathing, nasal breathing activates that enzyme in the epithelial cells of our sinuses. And so when we do nasal breathing, it's activating the enzyme to make nitric oxide. And now we're delivering that nitric oxide gas into the brockles, the lower your way. It's dilating those brockles. Moreover, it's dilating the pulmonary arteries. So now we're improving oxygen uptake, oxygen delivery. And that's why nasal breathing and deep breathing has been shown to lower blood pressure. This is a pretty crazy graph I took from Google as well, which shows just how interested people are now getting in the subject of mouth breathing. Oh, yeah, again, going over the past 20 years. Yeah, no, I think there's a lot of people. I mean, obviously your girlfriend, there's a Patrick McEwan in the UK. Hey, my name is Dragonstone. I did it, made a man offer in Dragonstone. Yeah. Yeah. Sorry. Now, I think the benefits of that are pretty well. And mechanistically, we understand the benefits of it. So the mouth breathers are not only bypassing the natural nitric oxide production pathway, but when you mouth breathe, it completely changes the microbiome. And so you're not only bypassing the nitric oxide producing in the upper airway, but you're inhibiting nitric oxide production in the mouth from the microbiome because you're fully oxygenating the mouth. It's changing the pH of the saliva and completely changes the microbiome and completely shuts down nitric oxide production. Interesting. Interesting. So you have to, I mean, I'm a big fan of mouth taping, but for me, I know and I watch my kids, but sometimes there's anatomical issues where there's obstructive airways and airway obstruction that has to be corrected by dental appliances or some sometimes surgery. But the worst thing you can do is tape your mouth and your airway be constricted and, you know, suffocate. So before you do mouth taping, you need to get, you know, some, some imaging done from your dentist to make sure that your airway is open to where if you force to breathe through your nose, you can actually have oxygen exchange. And is there anything else that I could and should be doing to increase and improve my nitric oxide levels that we haven't talked about yet? Humming, you know, there are certain frequencies. We've done this and looking at nitric oxide coming out of the exhaled breath when you're humming. So certain frequencies can activate this enzyme and it's dependent upon the volume of the nasal sinuses. So there's not one frequency that would work in every single person. There's the volume of your airways and oral cavity and sinuses, which is probably much different than mine. Give me an example, show me. Well, if you just, you know, like, ohms, like you do in meditation or just simple humming, you could actually, so if I had my ozone or gas phase analyzer here, I could hum, and I could detect nitric oxide coming out of my exhaled breath. Because of the frequency of the frequency and activating the nitric oxide sin-phase enzyme. But if you take older patients and we've demonstrated this, it's published years and other groups have demonstrated this. Older patients that their enzyme isn't making nitric oxide, whether they do nasal breathing or whether they do humming, there's no nitric oxide coming out. So again, this is an activator and a stimulator, but it's dependent upon the function of the enzyme that makes nitric oxide. If your enzyme is broken, humming, nasal breathing, exercise isn't going to produce any nitric oxide. Is there anything else that I should be aware of if I'm trying to improve my nitric oxide levels? I think it's doing the things that disrupt it. Get rid of fluoride, get rid of mouthwash, stop using in-assets, stop eating sugar, anything that leads to an elevation in blood sugar, a balanced diet and moderation, moderate physical exercise, 20-30 minutes of sunlight a day. Sunlight. Sunlight. There's certain, at both ends of the visible spectrum, both the UV spectrum and the full spectrum infrared. So those frequencies and vibrations, again, stimulate nitric oxide release. So the UV has enough energy to not nitric oxide bound to a cysteine thiol and protein. And then the UV spectrum will release nitric oxide bound to metals. So you mean go out in the sunshine, but also those red light beds and stuff? Yeah, they're red light. I have a red light bed. I have an infrared sauna that uses red lights in it and I use it every day. Forward nitric oxide production. And there's other benefits of light. You know, it can stimulate mitochondrial biogenesis and improves energy production. It can lower blood pressure. I do also benefits of light therapy. And yet we're programmed to not go outside. If we go outside, put on SPF 60 and toxicate ourselves with these canes we're causing chemicals in sunscreen. I mean, it makes no sense. What you just listened to was a most replayed moment from a previous episode. If you want to listen to that full episode, I've linked it down below. Check the description. Thank you. You guys, if you listen to this podcast, no ham point, I think sleep is we've had so many conversations on this show about it, including the sleep doctor we had on recently and Matthew Walker twice. And they also offer a limited lifetime warranty and clearly whatever they're doing is working because the study they ran showed that 82% of people who slept on a Helix mattress had an increase in their deep sleep cycle. So if you want to give them a try, head to helix sleep.com/dary for a limited time offer.