Episode Summary: Most Replayed Moment – Don’t Brush Your Teeth After Sugar! The Best Oral Care Routine

Podcast: The Diary Of A CEO with Steven Bartlett
Date: November 7, 2025

Episode Overview

In this much-replayed segment, Steven Bartlett and his expert guest (dentist Victoria) dive into cutting-edge science around oral health, the oral microbiome, and practical steps for maintaining optimal oral hygiene. They explore misconceptions and best practices, from the dangers of brushing straight after sugar, to the surprising benefits of green tea, and debunk common myths about whitening and mouth care. The conversation keeps a light, honest tone as they reveal both actionable advice and the latest research—making it a valuable listen for anyone wanting healthier teeth and gums.

Key Discussion Points & Insights

1. Oral Microbiome and Its Connection to Health

• Oral bacteria & tumor growth:

  • Fusobacterium nucleatum has been linked to accelerated tumor growth in mice and may play a role in colorectal and breast cancers.
  • Quote (B, 00:11):
    “The Fusobacterium nucleatum...has been shown to accelerate tumor growth within mice, but also for colorectal cancer and breast cancer as well.”
  • There is strong association, but not yet a definitive causal relationship—oral health is a significant risk factor for cancer progression.

• Emerging treatments:

  • Clinical trials are underway using targeted antibiotics against Fusobacterium nucleatum in cancer patients to observe impact on prognosis (B, 00:36).

2. Factors Affecting Oral Bacteria

• Fusobacterium levels are influenced by genetics, diet, oral hygiene, intimate contact (e.g., kissing), and even the air we breathe (B, 01:50).
• Green tea can reduce harmful levels of this bacteria:
  • Quote (B, 02:01): “Green tea, you know, something so simple, is extremely effective at killing Fusobacterium nucleatum.”
• The test and treat approach: Personalized testing now enables recommendations tailored to individual oral microbiomes.

3. Effects of Beverages on Oral Health

• Coffee: No direct negative effect on oral microbiome. Issue is mouth dryness due to reduced saliva, potentially harming “good” bacteria (B, 03:28).
• Tea: Similar to coffee but less drying—main concern is staining (B, 04:26).
• Sugar in tea: Particularly harmful, as sugar dissolves in hot liquid and sipping over time causes prolonged acidity, damaging enamel.
  • Quote (B, 04:35): “Sugar in your tea is even worse than you having a biscuit... The tea is hot when you drink it, it can actually cause more problems.”
• Fizzy drinks/soft drinks: Both natural sugars and acidity erode enamel (B, 05:50).

4. Sugar Consumption—The "Sugar Attack" Principle

• Best to consume sugar in one go, not to snack or sip sugary drinks over extended periods.
• Prolonged exposure prevents saliva from neutralizing acid, promoting decay.
  • Quote (B, 05:33): “Have all your M&M's in one go. Don't snack on M&M's every 10 minutes.”

5. Building a Healthier Oral Microbiome

• General guidelines for everyone:
  • Limit frequency of sugar intake—avoid multiple “sugar attacks” per day.
  • Choose appropriate toothpaste and toothbrush, and floss daily.
  • Simplicity and consistency matter more than expensive products (B, 06:29).

6. The Most Important Brushing Rules

• Do not brush after acidic or sugary foods/drinks.
  • Wait at least 30 minutes after consuming such items.
  • Quote (B, 07:31): “You should never brush straight after anything acidic or sugary. So what you end up doing is grinding the sugar or the acid into your teeth.”
• Chewing sugar-free gum or neutralizing pastilles can help immediately after sugar (B, 07:49).
• Optimal times: Brush first thing in the morning and especially before bed (A, 08:09; B, 08:13)—nighttime is crucial due to reduced saliva flow.
• Don’t rinse after brushing.
  • Quote (B, 08:43): “You should never rinse your mouth out with water after you brush your teeth...because you’re actually removing all of that goodness.”

7. Electric vs. Manual Toothbrushes

• Electric toothbrushes are preferable:
  • Encourage proper technique, provide timing, and pressure sensors help prevent gum recession.
  • Most people drastically overestimate brushing duration (B, 09:20–10:05).

8. Brushing Technique and Missed Spots

• Many neglect the inside of lower back teeth (near the tongue).
• Use a 90-degree angle for insides, 30-degree rotational movements against the gum line for outsides (B, 10:13–10:43).
• Always follow a methodical pattern across all teeth (B, 11:06).

9. Whitening and Staining

• Types of stains:
  • Extrinsic (coffee, smoking) are removable by hygienists or gentle whitening toothpaste.
  • Be wary of abrasive products—they may permanently damage enamel (B, 12:33–13:09).
• Professional whitening is far safer and more effective than over-the-counter or online options (B, 13:15).
• Some professional products have low risk—comparable to several Coke drinks over a few days (B, 13:15–14:09).

10. Plaque Removal

• Home water flossers help but aren't as strong as professional tools to avoid injury.
• Supplements can reduce plaque formation (B, 14:17–14:54).

11. Probiotics for Oral Health

• Not everyone needs oral probiotics, but they can replenish beneficial bacteria, especially if tailored to test results (B, 15:00–16:10).
• Probiotic mouthwash and chewable tablets are available.

12. The Power of Straws

• Drinking acidic, sugary, or staining beverages through a straw can reduce decay and damage by avoiding contact with teeth.
  • Quote (B, 16:16): “Drinking through a straw actually helps you bypass all of your teeth...helps reduce your chance of decay of tooth wear and also staining as well.”

13. Smoking, Vaping, and the Oral Microbiome

• Both decrease saliva and blood flow, increasing the risk and severity of gum disease (B, 17:10–17:53).

14. Accessing Oral Microbiome Testing

• Victoria’s clinic in London offers full microbiome testing and integrative dentistry (B, 18:12).
• International options are rolling out; resources are available for remote research (B, 19:29).

15. The Future of Dentistry and Systemic Health

• Vision for medicine and dentistry to be fully integrated, with saliva tests used to detect and prevent systemic diseases (B, 20:02).
  • Quote (B, 20:02): “I am hoping that the mouth is put back into the body in the sense that dentistry and medicine are fully integrated within each other.”

Notable Quotes & Memorable Moments

• On brushing after sugar
  • (B, 07:31): “You should never brush straight after anything acidic or sugary. So what you end up doing is grinding the sugar or the acid into your teeth.”
• On oral hygiene basics
  • (B, 06:29): “Having the right toothpaste, right toothbrush and the right floss is honestly as much as is the most necessary thing that you need.”
• On green tea’s power
  • (B, 02:01): “Green tea, you know, something so simple, is extremely effective at killing Fusobacterium nucleatum.”
• On the dangers of whitening toothpaste
  • (B, 13:09): “Be very careful with a lot of those whitening toothpaste because they can be quite abrasive and damage the enamel actually.”
• On systemic integration of dentistry:
  • (B, 20:02): “Dentistry and medicine are fully integrated within each other... people start testing their saliva and they understand that, you know, blood is not the only way that we can understand things that are going on within our body.”

Key Timestamps

• 00:11: Oral microbiome and cancer risk (Fusobacterium nucleatum)
• 02:01: Green tea’s effect on oral bacteria
• 03:20: Coffee, tea, and saliva’s importance
• 04:35: Sugar in hot drinks—worst offender
• 05:33: “Sugar attack” vs. slow snacking
• 07:31: Don’t brush after sugary/acidic foods
• 08:13: Best times to brush teeth
• 08:43: Don’t rinse with water after brushing
• 09:20: Electric vs. manual toothbrushes
• 10:13: Commonly missed spots and proper technique
• 12:33: Whitening, stain types, and enamel safety
• 14:17: Water flossers and supplements
• 15:00: Probiotics for oral health
• 16:16: Use of straws to prevent damage
• 17:10: Smoking/vaping risks
• 18:12: Getting your oral microbiome tested
• 20:02: The future integration of dentistry and medicine

This replayed clip delivers both practical tips and a forward-thinking vision of personalized, holistic oral health.