whats the protocol for swishing water in mouth?

Andrew Huberman outlines a protocol which involves swishing water around in the mouth first thing in the morning before brushing the teeth. This practice is thought to potentially improve the function of the gut microbiome and support the innate immune system. He emphasizes that doing this isn't gross, as it might seem to some, because the bacteria bred in the mouth overnight might contribute to a healthy gut microbiome. The protocol is simple and cost-free: upon waking, take a sip of water, swish it around, and swallow 1.

It is important to note that while Andrew Huberman finds the logic of this practice compelling and has adopted it himself, he also mentions the lack of randomized control trials explicitly confirming its benefits.

The benefits of swishing water in your mouth first thing in the morning, as discussed by Andrew Huberman, include potentially improving the function of the gut microbiome and supporting the innate immune system. During sleep, the bacteria bred in the mouth could contribute to a healthy gut microbiome, and by swishing water around, you may help carry some of that beneficial bacteria to the gut 1. While there's an absence of randomized controlled trials specifically validating this benefit, the protocol is easy and cost-free. The concept aligns with how the oral microbiome is understood to interact with the gut microbiome.

Dr. Huberman underscores that this practice stands on the principle that a healthy gut microbiome is important for the overall immune function, which could help in avoiding colds and flus. He personally feels better after adopting this practice, despite the lack of concrete scientific trials to back it up 1.

Andrew Huberman hasn't specified a particular duration for swishing water around in the mouth before swallowing it upon waking. The practice he suggests includes taking a sip of water upon waking and swishing it before swallowing. This is done before brushing the teeth. The rationale for not spitting out the water is primarily based on the hypothesis that the bacteria that have bred in the mouth overnight could contribute to a healthy gut microbiome, and by swallowing, you may help transport some of that beneficial bacteria to the gut 1.

It's essential to emphasize that this practice is not from any randomized controlled trial data but rather a theory that Dr. Huberman personally finds logical and has adopted himself. The simplicity and ease of the practice, combined with its potential benefits for gut microbiome function and immune support, make it an appealing protocol to try 1.

The concept of 'good bacteria' refers to the types of bacteria that confer health benefits, often associated with a balanced and diverse gut microbiome. The gut microbiome is a complex community of microorganisms living in the digestive tract and is crucial for various bodily functions, including digestion, immune system support, and even mental health.

As for how 'good bacteria' gets in your mouth, during sleep, especially if you breathe through your nose, the environment within your mouth allows for the proliferation of bacteria. This includes potentially beneficial bacteria that can contribute to a healthy gut microbiome when swallowed. Andrew Huberman describes this practice as part of a protocol he personally follows, which stands on the logic that swishing and swallowing water in the morning can support the gut microbiome and enhance the immune system. It's important to note that while there are no randomized control trials to support this specific practice, it is rooted in the interaction between the oral and gut microbiomes and the impact they can have on health 1.

The bacteria found in the mouth can include strains that are also found in the gut, contributing to the overall microbiome diversity. These can enter the mouth through various means, such as the foods we eat, normal oral flora, and exposure to the environment. The idea behind swallowing the water you swish in the morning is to potentially harness the overnight bacterial growth in the mouth and aid in maintaining a diverse gut microbiome.