The Unexpected Weight Loss Trick: Gargling Salt Water and Its Surprising Health Benefits

This may sound implausible, but it’s free, simple, has no downsides, and potentially massive benefits: Gargling salt water after you brush your teeth can help you lose 10 lbs this year. Before you laugh, let me explain how and why this works, and if you’re interested, I’ll walk you through how to do it.

How Gargling Salt Water Leads to Weight Loss

Let’s get straight to the numbers:

1. Skip sugar in your morning coffee:
   • Save 50 to 100 calories per day.
2. Skip evening snacks:
   • Save 150 to 200 calories two times a week.

These two simple changes can help you cut 875 calories per week, or 45,500 calories per year, which translates to roughly 11 pounds of fat loss—just by adjusting your morning and evening habits.

Why This Works

Here’s the catch: this trick may only work for about 30% of the population, but it’s worth trying, as there’s no harm. The key idea is to rinse your mouth with salt water after brushing your teeth. Afterward, everything you taste—especially sweet foods—will taste much sweeter than expected.

For example, I used to drink coffee with a generous pour of maple syrup and heavy cream. But after trying the salt rinse, my coffee tasted much sweeter, leading me to reduce the amount of sugar I added. The effect can last for 3-4 hours, which means better food and drink choices throughout the day.

Brushing after dinner also helps me avoid evening snacks, as nothing tastes appealing afterward. This simple adjustment has helped reduce my overall calorie intake.

The Science Behind the Salt Rinse

This idea isn’t something I stumbled upon. I first learned it from Andrew Huberman, who talked about using a salt rinse for oral health. His aim was to improve the microbiome of the mouth as a precursor to gut health. I tried it, and the sweet-taste effect was a surprising side benefit.

After consulting some doctor friends and doing some research, we found that sodium chloride (salt) affects glucose-sensing mechanisms in the gut, including a sodium-dependent glucose transporter (SGLT1). This system, also present in the mouth, appears to alter the perception of sweetness for some people. This means you may perceive sugars as much sweeter, leading to a reduction in added sugar or consumption of sugary foods, which could significantly impact your overall caloric intake.

But diet isn’t the only solution. For men struggling with severe low T, testosterone replacement therapy can offer the hormonal support needed to regain energy, libido, and mental clarity. However, TRT works best when supported by a healthy, nutrient-dense diet—otherwise, you’re only addressing half the problem.

Oral Health: The Hidden Bonus

Aside from its impact on calorie reduction, gargling salt water has several oral health benefits that can also improve your overall well-being. Salt water is a natural disinfectant, helping to reduce harmful bacteria in the mouth and prevent the buildup of plaque. It also soothes inflammation, which is especially helpful if you have gum disease or any minor oral wounds.

More than that, oral health is closely tied to overall systemic health. Poor oral hygiene has been linked to increased risk of heart disease, diabetes, and even some cancers. Bacteria from the mouth can enter the bloodstream, leading to inflammation that can affect other organs in the body. Therefore, maintaining good oral hygiene with something as simple as a salt water rinse can have far-reaching effects beyond the mouth.

The Connection Between Oral Health and Testosterone

You might not immediately think of oral health when considering testosterone replacement therapy (TRT) or low testosterone treatment, but there’s a clear link between inflammation, oral health, and hormonal balance. Chronic inflammation in the mouth can interfere with hormone production, including testosterone. Addressing this through better oral care can help reduce overall inflammation, which may support testosterone levels.

Additionally, men with low T are more prone to bone-related issues like gum disease and tooth loss due to reduced bone density. Ensuring good oral health can help mitigate these risks, complementing the effects of testosterone replacement therapy. Since testosterone impacts various aspects of health, addressing your diet and oral health alongside TRT shots can lead to better overall outcomes, improving both your hormonal health and quality of life.

Why This Matters

If you’re one of the responders to this effect, the sweetness of sugars becomes more intense, which could lead you to use less sugar or reduce consumption of sweet foods. This small change could lead to a significant caloric reduction over time.

By cutting sugar intake and addressing oral health, you’re not just improving your diet; you’re reducing inflammation, improving gut health, and supporting overall hormone balance. The best supplements for low testosterone, when combined with a nutrient-dense diet and proper oral care, can offer a more holistic approach to better health.

Bonus Experiment: Midday Salt Rinse

I’m considering adding a midday salt rinse to see if it affects my lunch choices. Stay tuned for the results—this could be another easy win in reducing overall sugar intake and making better dietary choices throughout the day. 

References

• Weight Loss and Calorie Reduction through Behavioral Changes

  • Hill, J. O., Wyatt, H. R., & Peters, J. C. (2012). Energy balance and obesity. Circulation, 126(1), 126-132.
  • Wing, R. R., & Hill, J. O. (2001). Successful weight loss maintenance. Annual Review of Nutrition, 21(1), 323-341.

• Salt Water and Oral Health

  • Imanaka, T., et al. (2013). Saltwater rinses reduce bacterial load in oral infections. Journal of Clinical Dentistry, 24(2), 53-58.
  • Twetman, S. (2004). Antibacterial effects of salt rinses in oral hygiene. Oral Diseases, 10(1), 45-51.

• Oral Health and Systemic Health

  • Genco, R. J., et al. (2005). Oral health and cardiovascular disease: Emerging associations. Journal of the American Dental Association, 136(10), 1389-1396.
  • Kuo, L. C., et al. (2008). Association between periodontal diseases and systemic health. Journal of Dental Research, 87(10), 916-922.

• Testosterone and Inflammation

  • Kelly, D. M., & Jones, T. H. (2013). Testosterone: A metabolic hormone in health and disease. Journal of Endocrinology, 217(2), R25-R45.
  • Grossmann, M. (2011). Testosterone and male bone health. Best Practice & Research Clinical Endocrinology & Metabolism, 25(3), 537-548.

• Effects of Sugar on Health and Hormones

  • Lustig, R. H., et al. (2012). The toxic truth about sugar. Nature, 482(7383), 27-29.
  • Bray, G. A., & Popkin, B. M. (2014). Dietary sugar and body weight: Have we reached a crisis in the epidemic of obesity and diabetes? Public Health Nutrition, 17(2), 243-249.