Chasing Life with Dr. Sanjay Gupta

Episode: Why Everyone’s Talking About Mouth Taping
Date: December 9, 2025

Episode Overview

In this episode, Dr. Sanjay Gupta explores the trending practice of "mouth taping"—a phenomenon gaining traction across social media as a supposed means to improve sleep, stop snoring, and boost overall health. Dr. Gupta draws on personal anecdotes, expert consultations, and current scientific evidence to assess whether mouth taping is effective or potentially harmful. The second half of the episode addresses a listener’s question about managing osteopenia (low bone density), particularly focusing on calcium supplementation and recent trends in bone health management.

Key Discussion Points & Insights

1. What is Mouth Taping?

[02:20]

• Definition: Mouth taping is the act of placing the tape over your lips before sleep to keep your mouth closed overnight.
• Various types of mouth tape exist, including skin-safe silicone strips and gentler adhesive options (not duct tape).
• Anecdotal Note: Dr. Gupta recounts seeing his own daughter trying mouth taping after hearing about the trend.

“You’re probably imagining someone with tape over their mouth hostage style like in a movie. And guess what? You're actually not that far off.”
— Dr. Sanjay Gupta [02:20]

2. Perceived Benefits and Rationale

[02:43]

• Advocates claim mouth taping:
  • Improves sleep quality and duration
  • Reduces snoring
  • Helps users wake up feeling more refreshed and less anxious
  • Might have alleged beauty benefits for the face, nose, and jaw
• Mouth Breathing Risks: Chronic mouth breathing is linked to tiredness, snoring, dry mouth, bad breath, cavities, hoarse voice, dry lips, gum disease, and malocclusion (misaligned teeth).
• Nose Breathing Benefits:
  • Nasal cilia filter dust, germs, and allergens
  • Nose breathing moistens air, less irritating to lungs than mouth breathing
  • May lower blood pressure due to increased nitric oxide
  • Used in relaxation practices like meditation and yoga

“Nose breathing also moisturizes incoming air... One doctor even told us that nasal breathing could be associated with lower blood pressure, because it increases nitric oxide, a compound in your body that... helps keep your blood pressure under control.”
— Dr. Sanjay Gupta [04:23]

3. Does Mouth Taping Really Work?

[05:08]

• Lack of Evidence: Scientific studies are limited and inconclusive regarding true benefits.
• Proper Technique Is Critical: Simply taping your mouth isn’t enough—the position of your tongue matters.
  • Ideal position: Tongue tip directly behind front teeth, relaxed along upper palate. This placement prevents mouth breathing and encourages nasal breathing.
• Speaker Exercise: Dr. Gupta instructs listeners to try this tongue position themselves as a demonstration.

“So it’s not just as simple as taping your mouth closed. You’ve got to get the proper position of your mouth in the first place.”
— Dr. Sanjay Gupta [05:56]

4. Potential Risks and Warnings

[06:15]

• Sleep Apnea Risk: Those with (sometimes undiagnosed) sleep apnea—affecting millions—could severely restrict airflow, risking lower oxygen levels to the brain and body.
• Other Dangers: Even in those without sleep apnea, taping/sealing the mouth or strapping the chin can lead to risk of asphyxiation, especially if nasal breathing is compromised (due to deviated septum, polyps, tumors).
• Professional Advice: Seek medical evaluation before trying this trend, especially if there are any known or suspected airway issues.

“If you do have sleep apnea, mouth taping could seriously restrict your airflow, therefore depriving your brain and your body of oxygen... And even if you don’t have sleep apnea, mouth taping can still be really dangerous.”
— Dr. Sanjay Gupta [06:27]

5. Final Takeaway on Trends & Health Hacks

[07:56]

• Dr. Gupta encourages curiosity but cautions listeners to be well-informed about both benefits and risks before trying health trends.

“First and foremost, you need to be educated about what really works, what doesn't work, and what might be dangerous. So keep that all in mind.”
— Dr. Sanjay Gupta [08:06]

Listener Q&A: Osteopenia and Calcium Supplements

1. Defining Osteopenia (Low Bone Density)

[10:23]

• Osteopenia is now often referred to as "low bone density"—it’s not as severe as osteoporosis but still a sign of thinner, weaker bones.
• Diagnosis requires a DEXA scan (bone mineral density X-ray).
• Fracture risk depends on bone density, age, prior fractures, lifestyle factors, and certain health conditions; online tools like FRAX can help calculate personal risk.

“Osteopenia is low bone density that is not at the somewhat arbitrary cut point that defines osteoporosis. So thinner, weaker bones. Yes, but not weak enough to be considered osteoporosis. Somewhere in between.”
— Dr. Sanjay Gupta [11:01]

2. Calcium Supplement Recommendations

[12:59]

• Daily recommended calcium for women over 50 and men over 70: 1,200 mg/day
• Most Americans fall short, especially those not consuming dairy.
• Both dietary and supplemental calcium are equally absorbable.
• Over-supplementation can be harmful (risk of kidney stones at >1,500 mg/day).
• Non-dairy sources: canned fish with bones, leafy greens (kale, broccoli), fortified foods.

“Don’t go overboard. There is no benefit to mega dosing with calcium... over 1,500 milligrams a day can actually lead to high urine calcium and increase the risk of kidney stones.”
— Dr. Sanjay Gupta [14:15]

3. Other Therapies: Testosterone Use

[14:41]

• No data supports testosterone therapy for bone health in women; in men, effects are modest and may not reduce fracture risk.

“Dr. Selmeier told us there are no data on testosterone as a therapy for low bone density in women. In men with low testosterone, testosterone therapy can increase bone density by a small percentage, but it may not reduce fracture risk.”
— Dr. Sanjay Gupta [14:49]

Notable Quotes & Memorable Moments

• On Social Trends:

“Mouth taping is definitely having a moment, but I’m going to tell you what you need to know about it, whether it’s worth trying, and what to look out for.”
— Dr. Sanjay Gupta [00:45]

• Memorable Demo:
  Dr. Gupta walks listeners through a tongue-position exercise to feel the difference between mouth and nasal breathing [05:28].

• On Staying Engaged with Health Trends:

“It’s great to hear about the trends we’re seeing online which could improve your sleep or health. I don’t dismiss all of them outright... but you need to be educated about what really works.”
— Dr. Sanjay Gupta [07:56]

Timestamps for Key Segments

• [00:45] – Dr. Gupta’s personal mouth taping anecdote
• [02:20] – Explanation of mouth taping and variations
• [02:43] – Claimed benefits; nose vs. mouth breathing
• [05:08] – Scientific evidence and tongue technique demonstration
• [06:15] – Warnings: sleep apnea and airway risks
• [07:56] – Dr. Gupta on evaluating online health trends
• [10:23] – Listener Q&A: Osteopenia and DEXA scans explained
• [12:59] – Recommendations on calcium intake and supplements
• [14:41] – Testosterone and bone health

Conclusion

This episode breaks down the science and social buzz around mouth taping, calling attention to the thin (and sometimes dangerous) line between trend and evidence-based practice. Dr. Gupta offers clear, actionable information: know your own health, consult professionals, and avoid quick fixes in favor of well-supported interventions. For bone health, he underscores individualized risk assessment and proper nutritional support, steering listeners away from over-supplementation and unproven treatments.

For further health questions, Dr. Gupta invites listeners to send voice memos or emails to the show for future Q&A features.