Live Long and Well with Dr. Bobby

Send us a textAnswer a few questions to help me improve this podcast here.We all want to live long and well—but how do we determine how many good years we have ahead?In this episode of Live Long and Well with Dr. Bobby, we explore how to estimate both our total lifespan and the number of years we can expect to remain active and pain-free. Dr. Bobby reflects on personal experiences, emerging science, and time-tested frameworks to help you reframe your health trajectory with clarity and motivation. While we may not find exact answers, the tools and thought experiments shared in this conversation can shape the way we live now—and influence how we plan for the future.We begin with why this topic matters, touching on personal stories of loss, aging milestones, and medical advancements. Then we move into three frameworks: how many years you might live (using tools from actuarial tables to cardiovascular risk calculators), how many of those years might be "good," and the wildcard of unpredictable events.The simplest predictor comes from actuarial life tables, which estimate life expectancy by age and sex. A 55-year-old man today might expect to live to 79; a woman to 82. More advanced tools include the Framingham Risk Score, which factors in cholesterol, blood pressure, smoking status, and diabetes to estimate 10-year cardiovascular risk. Research suggests that sharing these risk scores can lead to behavior changes, as shown in this meta-analysis of 28 studies and preliminary evidence of outcome improvements.On the genetics side, polygenic risk scores offer a glimpse into inherited risks, though they remain research tools for now (Nature study). More accessible are tests for specific genes like APOE4, which increases the risk of dementia (PubMed).Beyond numbers, simple physical tests can offer insight. The Brazilian sit-stand test links mobility with mortality risk: fewer than 8 points doubles your six-year mortality risk. Grip strength, too, is a strong predictor of all-cause mortality across 17 countries (PubMed).While biologic clocks based on DNA methylation are generating buzz, their utility remains limited due to variability between samples and testing methods (Nature Communications).When it comes to estimating “good” years—those lived free from major pain or disability—the data are sparse. Some disease-specific tools (e.g., for MS or dementia progression) exist, but there's no universal actuarial equivalent. However, we know muscle mass and aerobic capacity decline predictably with age—1–2% muscle loss per year and a 10% drop in aerobic fitness per decade (OUP Journal). Predicting your future function can begin with assessing how far you can walk, whether stairs leave you breathless, or how your weight and strength compare to a decade ago.Finally, we can't forget unpredictable events: the odds of a serious fall increase significantly after 65, and vision or hearing loss multiplies that risk (NCOA). Building physical resilience now can reduce these odds—see

Send us a textTake the Health Type Quiz or Join the Newsletter herePlease give me podcast feedback with a few questions hereIn this episode, I revisit the most powerful tool for longevity—exercise—and unpack fresh research that changes how we should think about its timing, type, and impact.We begin with a quick recap of the foundational elements covered in Episode 2, emphasizing that aerobic activity can lower the risk of mortality, heart attack, stroke, cancer, and dementia by 20–30%, even when started later in life. Then we explore compelling new studies that show how exercise affects everything from blood pressure to brain volume. A meta-analysis of 14,000 participants shows even 15–20 minutes of moderate exercise daily lowers blood pressure. A review of 19 trials links physical activity to better sleep efficiency and reduced wake time. In terms of weight management, a meta-analysis of 116 randomized trials finds that even 30 minutes of exercise weekly leads to measurable weight loss, with a dose-response up to 300 minutes per week.Exercise also appears to influence mood. A review of 33 observational studies involving nearly 100,000 adults suggests that 5,000–7,000 steps daily correlate with reduced depressive symptoms. While causality remains uncertain, the association is intriguing. Beyond mental health, strength training may reduce inflammation: 19 trials show CRP levels dropped in  adults who engaged in resistance training. Perhaps most excitingly, a smaller study found higher cardiorespiratory fitness linked to greater hippocampal volume and better memory in older adults.To optimize these benefits, we explore emerging science around exercise timing and routine structure. A large study of 14,000 users wearing devices found that intense workouts within two hours of bedtime delayed sleep onset by 36 minutes. Perhaps finish workouts at least four hours before sleep for better rest. Interestingly, data from over 400,000 adults reveals that women gain more longevity benefit from exercise than men—and with less time invested.We also cover weekend warriors. A UK Biobank study showed no difference in health outcomes based on when exercise occurred, debunking the belief that daily consistency is essential—what matters is that you do it. If you're sleep-deprived, caffeine might restore performance, as shown in a 10K time trial study. Lastly, a novel study using post-workout cold exposure showed that cold immersion reduced blood flow and amino acid uptake for up to 3 hours.

Send us a textHelp me improve the podcast by answering a few questions here.In this episode of Live Long and Well, I'm joined by Dr. Anthony Pearson, a board-certified cardiologist known for his evidence-based yet refreshingly skeptical take on mainstream cardiac care. Together, we explore the nuanced science behind heart health and how you can make smarter decisions to protect your cardiovascular system—starting today.We open by recognizing that heart disease remains the leading cause of death for both men and women. While many of the six pillars of longevity—from exercise to stress reduction—play protective roles, today's episode zooms in on two powerful, sometimes polarizing topics: the role of diet in heart health and the value of coronary artery calcium (CAC) scans.Dr. Pearson shares how a personal brunch conversation with his wife challenged decades of low-fat dietary dogma, prompting his transformation into the "Skeptical Cardiologist." Here is a summary showing that dairy won't increase risk of cardiovascular disease. He recounts the We dive into the broader saturated fat debate, highlighting how different fat sources have varied effects on cholesterol and cardiovascular risk. While dairy fats may be benign or even beneficial, others—particularly those consumed in excess on paleo or keto diets—can raise LDL cholesterol substantially. Dr. Pearson discusses the Keto-CAD Study, which found that even lean, low-risk keto followers may build up arterial plaque if their LDL levels skyrocket.The conversation then shifts to the calcium heart or CAC scan, a non-invasive $100 screening test that quantifies calcified coronary artery plaque via CT imaging. While traditional risk calculators like the pooled cohort equations often fall short, CAC scoring offers a personalized look at actual plaque burden—critical since many heart attacks occur in people not flagged as high-risk. As Dr. Pearson explains, a high score doesn't mean you will need surgery. Instead, it's typically a cue for lifestyle and medication adjustments, not invasive procedures. He references the ISCHEMIA Trial, which found no benefit from stenting stable, asymptomatic patients over optimized medical therapy.We close with practical advice: talk to your doctor, especially if you have a family history or fall in that “borderline risk” zone where a CAC score might influence your care plan. And yes, it should be okay to keep enjoying that butter—as long as you're informed and mindful and don't overdue it.Takeaways: Full-fat dairy is not the enemy—it may even be heart-protective. If your LDL skyrockets on keto, that's a red flag worth addressing. CAC scans can personalize your prevention plan and offer peace of mind or a critical nudge toward action. Want more clarity on your own heart health journey? Talk with your doctor about whether a calcium scan makes sense for you and explore Dr. Pearson's writings on The Skeptical Cardiologist and MedPage Today.

Send us a textPlease answer a few questions to help my podcastThe microbiome receives lots of attention, but what do we really know? In this episode, Dr. Bobby unpacks whether your gut bacteria are truly the key to preventing disease—or if the science still needs to catch up.Microbiome buzz is everywhere—from promises of inflammation relief and weight loss to claims about mental health and longevity. But what does the research actually say? Dr. Bobby begins with four essential questions: Is the microbiome important? Does it change based on our habits? Do those changes cause disease? And can restoring it improve our health?Using his open-minded skeptic lens, Dr. Bobby explains that while mouse studies offer compelling clues—like the famous “fat mouse, skinny poop” experiments showing weight gain linked to microbiome transplants—the same effects haven't translated reliably in humans. A rare exception is C. difficile colitis. Here, fecal transplants have up to a 90% success rate, with medical societies endorsing this approach (source).For other conditions like diabetes, rheumatoid arthritis, and Crohn's disease, microbiome disruptions are well-documented. Still, whether these disruptions cause the illness—or are just innocent bystanders—is unclear. In diabetes, for instance, small studies and reviews show possible improvement in insulin sensitivity after fecal transplants (source) and mixed outcomes with probiotics (source), but nothing rivals the proven power of standard therapies like metformin.Dr. Bobby also explores whether lifestyle choices—such as eating more fermented foods, fiber, and taking probiotics—can truly “reset” your microbiome and keep us healthy. The answer? These may enhance diversity and gut health, but current data doesn't yet confirm long-term disease prevention. He references findings from the NIH Human Microbiome Project (source) and other studies showing how gut bacteria influence immune development, vitamin production, and digestion (source).He also touches on terminology: probiotics are live bacteria (think yogurt and kombucha), prebiotics are their food (found in beans and whole grains), and postbiotics are beneficial byproducts. Each plays a role, but their direct impact on human disease remains uncertain.Dr. Bobby closes with this: he enjoys homemade yogurt and sauerkraut, but doesn't chase expensive probiotic supplements. “It can't hurt and might help,” he says—but don't expect probiotics to fully replace conventional treatment. As research evolves, he'll continue to watch the space closely—and encourages listeners to let him know if this type of deep-dive, still-unsettled topic resonates.Takeaways:Fecal transplants are a proven, effective microbiome treatment—for C. difficile, not for general wellness.Most microbiome buzz comes from animal studies, and evidence in humans is still preliminary and inconsistent.Eating more fiber and fermented foods likely supports gut health, but won't replace proven medical treatments.Complete Dr. Bobby's feedback survey here to help shape future episodes.

Send us a textCan you provide feedback on my podcast (what you like?  what you want more of?  length?  Please answer a few questions here.  Can a simple habit like flossing really reduce your risk of stroke? In this episode, Dr. Bobby unpacks the headlines sparked by a recent presentation at the American Stroke Association's International Conference that claimed regular flossing could reduce stroke risk by 20–50%. Dr. Bobby begins with a refresher on the importance of stroke prevention. From there, he explores the biological plausibility of a connection between oral health and cardiovascular events. While Americans are fairly diligent about brushing (with 90% brushing once daily and 60% brushing twice a day per YouGov data), flossing habits lag significantly (NIH Oral Health Study—highlighting a clear opportunity if the flossing-stroke link is real.Dr. Bobby dives into the study behind the headlines, a new analysis from the long-running Atherosclerosis Risk in Communities (ARIC) study, which tracked over 6,000 individuals for 25 years. The preliminary finding: regular flossers had significantly lower risk of ischemic and cardioembolic strokes (Study Abstract). Surprisingly, brushing and dental visits showed no significant benefit in this analysis.So why isn't this flossing-stroke connection headline a "five-alarm fire" in medicine? Dr. Bobby explains the limitations: the results were shared via a conference abstract, not a peer-reviewed journal article. Without full access to the data or understanding how many other hypotheses were tested from this large dataset (which has already generated over 2,300 publications), we risk falling into the trap of correlation being mistaken for causation.To further evaluate the credibility of this association, Dr. Bobby introduces the Bradford Hill criteria—nine principles to assess causality in observational studies. While the biological plausibility is strong and the effect size notable, the study fails on criteria like replication, dose-response, and publication rigor (Bradford Hill Overview).In closing, Dr. Bobby affirms the benefits of flossing—not necessarily for stroke prevention, but for better oral health, which is valuable in its own right. He shares his personal oral care routine, including flossing nightly and using a water jet, while reminding listeners to stay evidence-informed in their health decisions.Takeaways Flossing likely improves oral health, but its role in stroke prevention remains unproven. Be cautious with headlines drawn from unpublished conference abstracts—they're a starting point for inquiry, not a reason to change behavior just yet."How to Live Long and Well" at DrBobbyLiveLongAndWell.com.

Send us a textHelp me improve my podcast content by answering a few questionsTake the Health Type QuizResilience is crucial as we age, especially when it comes to maintaining muscle, joint, and bone health. In this episode, Dr. Bobby DuBois discusses how building physical reserves early on can help withstand inevitable changes and setbacks as we get older. Just like investing in an IRA, the earlier you start building your physical resilience, the better prepared you'll be for the challenges of aging.Dr. Bobby shares insights from his interview with Karen, who experienced a rapid decline in strength after a period of inactivity. Despite previous success with weight loss and fitness, Karen found herself struggling to lift groceries after weeks of illness and time away from the gym. Her story highlights the importance of maintaining muscle mass and staying active, even after setbacks.Key Points:The Impact of Inactivity: As we age, muscle loss accelerates. We can lose 1–2% of muscle mass per year after age 30, and inactivity can drastically speed up this decline. Strength exercises, even when started later in life, can still yield significant gains (study).Muscle Memory and Recovery: Muscle memory helps regain lost strength more rapidly than building it from scratch, but the recovery time lengthens with age. Karen's experience reinforces the importance of staying consistent, even when life gets in the way.Protecting Joints: Joint cartilage thins with age, increasing the risk of osteoarthritis. Contrary to popular belief, regular running does not inherently damage joints. However, previous injuries significantly raise the risk of osteoarthritis (study).Bone Health Maintenance: Bone density peaks around age 25 and gradually declines, especially after age 50. Engaging in weight-bearing and high-impact exercises can help preserve bone density. Heavy resistance training is especially beneficial for maintaining bone strength (study).Supplementing won't solve the problem:  Calcium/Vitamin D supplements don't seem to solve the problem. Practical Tips for Resilience:Keep your protein intake between 0.5 to 0.75 grams per pound of body weight to support muscle maintenance.Incorporate cross-training activities during periods of injury or illness to maintain fitness.Focus on exercises that build both muscle and bone density, such as resistance training and weight-bearing movements.Takeaways:Aging is inevitable, but weakness isn't. Building resilience through consistent exercise and strength training is crucial to maintaining independence and quality of life.Don't give up after setbacks—muscle memory and consistent effort can help you regain lost strength.Prioritize activities that strengthen both muscles and bones to minimize the impact of inactivity and age-related decline.Live long and well by staying resilient and proactive. Remember to keep moving, invest in your muscle and bone health, and stay committed to your fitness journey. If you found this episode helpful, please share it with others and rate the show!

Send us a textTake my Health Type Quiz and learn about yourselfSummary: What happens when you need a brain MRI—but the results leave you with more questions than answers? In this episode, I take you through my personal journey of facing unexpected MRI findings, the emotional and medical challenges that followed, and the valuable lessons I learned along the way. If you've ever dealt with medical uncertainty, this episode is for you.Key Topics & Takeaways:The Decision to Get an MRI – Why my persistent vertigo symptoms led me to pursue brain imaging.The MRI Experience – What to expect, including the impact of claustrophobia and tips for managing anxiety during the scan.The Immediate Shock of Results – Understanding what “chronic microhemorrhage” means and how I navigated the initial fear.Seeking Answers – The process of finding a neurologist quickly versus waiting for a super-specialist.The Power of Medical Conversations – How reviewing my MRI images in detail helped clarify what was truly concerning (and what wasn't).Lessons for Everyone – How to approach unexpected medical findings, manage anxiety, and make informed decisions about your health.Practical Next Steps – From tracking symptoms to preparing questions for doctors, how to take control of your health journey.

Send us a textTake the Health Type QuizSwearing might not just be an emotional release—it could actually boost athletic performance and increase pain tolerance. In this episode, we dive into fascinating research showing that strategically dropping swear words could make you stronger, push your endurance further, and even help you tolerate pain more effectively. But is it the words themselves or their taboo nature that makes the difference? We explore the science, the theories behind it, and how this connects to the mind-body relationship we discussed back in Episode #5.Dr. Bobby shares studies showing how grunting enhances performance in tennis and weightlifting, with grunting increasing ball speed by 5% and muscle force by 20% (study). But swearing takes things up a notch: in anaerobic performance tests, swearing every three seconds led to a 4.5% increase in power output, an 8% boost in grip strength, and a staggering 22% improvement in wall sit endurance (study). The research also links swearing to increased pain tolerance, with one study showing a 20% improvement in cold endurance when participants submerged their hands in ice water while swearing (study).So why does this work? We examine three key theories:Physiological response: Does swearing trigger a fight-or-flight response? The evidence says no—heart rate and blood pressure remain unchanged.Psychological arousal: Some researchers believe swearing might activate the brain's amygdala, increasing confidence and reducing self-imposed limits.Pain tolerance theory: Swearing may act as a mental distraction, shifting focus away from discomfort and allowing for greater exertion.Dr. Bobby even put this to the test in his own “N of 1” experiment during a run—grunting didn't help, fake swear words did nothing, but real swearing momentarily reduced his perception of fatigue.Takeaways:Swearing during high-intensity effort can significantly boost strength and endurance, but the effect is diminished if you swear regularly.The power of swearing may come from its taboo nature, making it an unexpected distraction that reduces pain perception.You might not want to try this loudly in a public gym, but experimenting with your own N of 1 study (perhaps at home) could be revealing.Want to push past perceived limits? Maybe it's time to embrace a well-placed expletive. Try it for yourself and let me know—just don't tell my grandson.Live long, well, and powerful—maybe even a little more powerful with a swear word or twoWant coaching from Dr. Bobby?  Information here

Send us a textTake the Health Type Quiz hereDoes red light therapy actually work? Can morning sun improve your health? Do blue light blocking glasses really help with sleep? In this episode, Dr. Bobby takes a deep dive into the science behind light therapy—what's backed by evidence and what's just hype.Dr. Bobby shares personal experiences, from childhood eczema treated with sunlight to his daughter's improved sleep from morning walks, and unpacks the latest research on red, white, and blue light exposure. With thousands of red light therapy devices on the market and endless claims about their benefits, it's time to separate fact from fiction.Starting with the strongest evidence, Dr. Bobby explores how light affects skin conditions, depression, and sleep. While white light (and UV) therapy  has long been used for conditions like psoriasis and seasonal affective disorder (SAD) 【AAD guidelines】, red light therapy is a mixed bag. Studies suggest it can improve wound healing 【Study】, aid hair regrowth 【RCT Review】, and even reduce wrinkles—but much of the research is small-scale and often funded by device manufacturers.Deeper effects of red light therapy, such as pain relief for arthritis and fibromyalgia, remain controversial. Some studies show moderate pain reduction 【Meta-analysis on osteoarthritis】, while others suggest a placebo effect. And when it comes to weight loss or cognitive enhancement, the evidence is weak at best.Finally, Dr. Bobby revisits the hype around blue light blocking glasses. While early studies suggested blue light exposure/protection might affect sleep, newer research, and expert opinion indicates that it's not the light itself but rather the mental stimulation from screens that affects sleep 【Study】. The best solution? Reduce screen exposure and engage in relaxing activities before bed.Takeaways:Sunlight/UV exposure has well-documented benefits for skin conditions, depression, and sleep regulation. Morning light can help set your biological clock and improve sleep quality 【Study】.Red light therapy shows some promise for surface-level treatments like wound healing, hair growth, and wrinkles, but claims about deeper effects, like pain relief or cognitive improvement, lack strong evidence.Blue light blocking glasses may not be the key to better sleep—instead, reducing screen time and mental stimulation before bed is more effective.Is light therapy worth the investment? Maybe. If you are thinking of  spending hundreds of dollars, consider trying an N-of-1 experiment—track your own results and see if it actually makes a difference. And, as always, focus on evidence-based approaches to living long and well.Until next time, get outside, soak up some sun, and take the Health Type Quiz to better understand your health type!

Send us a textTake the Health Type QuizIn this episode, Michael Easter and I dissect the fascinating blend of scientific evidence and narrative storytelling, and learn how to navigate the sometimes conflicting realms of expert opinion and personal experience. Michael is the acclaimed author of "The Comfort Crisis" and "Scarcity Brain." Michael's storytelling prowess paired with my evidence-based approach aims to empower you to step confidently into discomfort and reap the rewards.From the allure of digital distractions to the silent power of solitude, our discussion covers the spectrum of challenges faced when interpreting scientific evidence and applying it to real life. Discover how venturing beyond the boundaries of comfort can unlock transformative growth in our latest conversation with Picture this: I'm in Costa Rica, pushing my limits in a Misogi challenge led by Michael, finding new depths of resilience that even my experience with Ironman triathlons hadn't revealed. Michael's journey from a magazine editor to a full-time writer and lecturer is a testament to the power of embracing discomfort for personal evolution and health. Together, we explore how modern life's conveniences might actually be roadblocks to growth, and how stepping into discomfort can offer profound benefits.Time Stamps:(3:03) Let Me Know Your Thoughts(4:16) Michael's Accolades and Newsletter(7:13) Michael's Background Starting At Men's Health(8:58) Short Synopsis of Michael's Books(14:37) Pushing Ourselves Outside of Our Comfort Zone(17:23) Brain Gains(19:30) Finding Your Sweet Spot(22:21) The Scientist vs The Storyteller(26:58) Integrating Expert Opinions(32:33) The Misogi in Costa Rica---------- Check Out "2 Percent with Michael Easter" to Improve your Health and Strengthen Your MindsetFollow Michael on Instagram---------- Work with Dr. Bobby

Send us a textTake the Health Type QuizCoaching with Dr. Bobby hereEpisode Summary:Detox programs promise to rid your body of toxins, boost your energy, and restore balance—but is there any credible science behind them? In this episode, we break down the claims, explore the evidence (or lack thereof), and discuss why detox diets and supplements may be more about profit than actual health benefits.Key Topics Covered:

Send us a textTake the Health Type QuizFascinating interplay between placebos and nocebos: what they are, why they matter, and how they shape your health decisions. Understanding these effects can help you save money, avoid disappointment, and make better-informed choices.Key Points:Placebos and Nocebos Defined:A placebo is an inert treatment leading to perceived improvement.A nocebo occurs when negative expectations cause symptoms, even without an active trigger.Personal Stories:My N-of-1 trial with creatine showed measurable improvements in muscle mass, confirming results beyond placebo effects.A friend's experience with plantar fasciitis improvement through chiropractic care raised questions about the placebo effect.Taking a "statin holiday" revealed potential nocebo-related muscle soreness, which I'm further testing.Historical Context:Early mentions of placebos include 16th-century sham exorcisms, where false holy relics exposed imagined reactions​.The first placebo-controlled trial in 1863 tested rheumatism treatments, showing equal results between opium creams and inert plant-based ointments​.Scientific Insights:Pain Relief: A study using laser pain tests demonstrated reduced pain with a placebo cream compared to control groups (study link).Depression: Research on placebo antidepressants revealed that labeled placebos activated opioid receptors in the brain, mimicking real treatments (study link).Sham Surgeries: A study on knee arthroscopy found no difference between real and placebo procedures over two years, reshaping how such surgeries are viewed (study link).Sports Performance: Athletes showed enhanced cycling performance when they believed they received enriched oxygen, demonstrating the power of belief in physical exertion (study link).Everyday Medicine:A UK survey found that 77% of doctors regularly use “impure placebos” such as unnecessary supplements or low-dose prescriptions to reassure patients (study link).Takeaways:Question Health Claims: Evaluate whether improvements from treatments or products might stem from placebo effects, not actual efficacy.Test for Yourself: Apply N-of-1 experiments to discern the true impact of treatments, incorporating blind tests where possible.Stay Skeptical: Avoid falling for placebo-driven marketing claims and expensive remedies that may lack scientific backing.Let me know your thoughts or questions by visiting drbobbylivelongandwell.com. Let's keep exploring how to live long and well!

Send us a textTake the Health Type QuizEver wondered how a simple experiment could change your health forever? In today's episode, I reveal the transformative power of N of 1 trials—a method for crafting personalized health strategies that cater to your unique needs. Discover how my own trials with salt, apple cider vinegar, creatine, and magnesium have led to significant health revelations, and how you too can harness this method to go beyond generalized study results. Whether you're a holistic health enthusiast, a methodical planner, or just looking to enhance your well-being, our tailored approach will equip you with the knowledge to make informed health decisions.We'll embark on a journey to revolutionize personal health insights through N of 1 trials, highlighting when this method is most beneficial—like when current data doesn't tell the full story. Understand the step-by-step process of conducting your own trial, from choosing the right intervention to measuring outcomes using everyday tools like blood pressure monitors or wearable technology. I also want to celebrate a key milestone with you as we reach 100,000 downloads and that is all because of you so thank you for your listenership and I can't wait for more episodes to come!Time Stamps:(1:30) N Of 1 Trials(2:43) My Health Type Quiz(3:53) 100,000 Downloads(5:32) My N of 1 Trial Example(8:46) The Genesis of N of 1 Trials(10:42) New England Journal of Medicine Study(13:03) What Are N of 1 Trials?*(15:31) N of 1 Trials in Non-Health Scenarios(16:10) When To Use N of 1 Trials(19:35) When N of 1 Isn't An Option(20:29) N of 1 Trial Steps(25:25) What To Do About The Placebo Effect(28:28) Let Me Know What You Think!---------- Research Mentioned In This Episode:1. History of N of 12. 1986 New England Study on Randomized Trials for Individual Patients---------- Work with Dr. Bobby: https://drbobbylivelongandwell.com/mastermind-waitlist

Send us a textTake the Health Type QuizDo you want 2025 to finally be the year you set and achieve your New Year's Resolutions? Want to avoid the traps and pitfalls that keep most people from the finish line?In this episode, I will discuss effective strategies for setting and achieving New Year's resolutions, particularly focusing on health-related goals but can be used in any important area of life. I will present to you a six-step approach that includes assessing one's baseline, developing focus areas, setting specific and positive goals, building support systems, and refining resolutions as needed.This episode will give you a chance to personalize these strategies and are research backed so you'll get the best of both worlds to achieve your goals this year. Below the time stamps are a detailed explanation of each step so you can follow along and listen at the same time.---------- Step 1: Assess Your Baseline: Holistically assess and reflect on your life. Take your time here as it will make a huge difference in the later steps. Below are some examples and guidelines for this step.How are you doing with the 6 pillars: Exercise, Sleep, Nutrition, Mind-Body Harmony, Exposure to Heat/Cold, and Social RelationshipsAssess Your Risk Factor Profile: Metrics including blood pressure, smoking, weight, diabetes, alcohol consumption.Preventive Care: getting screening/vaccines.Health Type: Knowing your health type and personalizing this process to you.Step 2: Develop A List of Possible Areas: Make this list as long as you want as we will prioritize and shorten in an upcoming step.Step 3: Set Your Goals/Resolutions: Set a small number of the most important goals to you on your list and create them in a positive light with additions to your life rather than negatives to stop.Step 4: Create Your N of 1 Monitoring Approach: Measure your baseline, start the intervention, and measure progress.Step 5: Build Your Infrastructure of Support: Get support both from external factors (trainers, friends, etc) along with internal habits and tracking.Step 6: Refine As Needed: You'll probably find you will need to make adjustments along the way and not only is that completely okay but that is expected.---------- Research Mentioned In Episode:1. New Year's Resolution Marist Poll2. UK New Year's Study3. Swedish New Year's Study4. Health As #1 Intended Resolution5. Gym Membership Lapse Statistic6. 2 Year New Year's Resolution Study7. Resolutions vs No Resolutions Study8. Positive vs Negative Resolution Study9. Concern For Others Scoring10. Refining Resolutions and Slips---------- Work with Dr. Bobby: https:

Send us a textTake the Health Type QuizKnowing the science is important but implementing it is where the magic happens. Unlock the secrets to transforming your health by bridging the gap between evidence and action with insights from health coach Sean McDevitt. Sean is a Health and Life Coach, Author of Hack Your Health, and Co-Founder of DLDNation which has helped over 5,000 individuals get fit sustainably.In this episode, we'll discover how to turn knowledge into practice as we explore the key to setting and achieving manageable health goals. Sean brings his expertise to the table, offering strategies to overcome common barriers, while emphasizing the crucial 'why' behind health advice. Together, we tackle the all-or-nothing mindset and highlight the power of self-compassion, drawing inspiration from Kobe Bryant's philosophy of focusing on the journey rather than just the destination.We also explore how fitness can serve as a gateway to a more comprehensive wellness journey. Sean shares how clients often start with fitness and expand into other health domains like nutrition, sleep, and stress management. We'll also learn the importance of experimenting with various wellness practices and the role of education and support in fostering lasting change. By establishing baselines and conducting regular self-assessments, you'll be empowered to recognize patterns, make informed adjustments, and ultimately achieve a holistic approach to a healthier, more fulfilling life.Time Stamps:(2:30) First Interview On The Show(3:20) Sean's Background(6:35) Avoiding Overwhelm(7:20) Guiding Clients Through Roadblocks and The All Or Nothing Mindset(10:50) Good vs Bad New Years Resolutions(12:25) Being Processed Oriented(14:05) Pushing Through Being Tired or Prioritize Sleep?(19:30) Stress Relief Tactics(20:56) Tracking Client Progress(23:47) Sean's Favorite Quotes(26:14) Where To Find Sean(27:00) Let Me Know If You Enjoyed This Episode---------- Follow Sean On Instagram---------- Take My Health Archtype Quiz On My Website

Send us a textLink to Health Type Quiz Link to Living Well, Aging Strong 6-month group experience As the holiday season approaches, the question of how much alcohol is too much becomes ever more pressing. What if the festive cheer of a drink or two could be clouded by the potential for long-term health risks? Dr. Bobby unpacks the complex and often contradictory research around alcohol, helping listeners navigate the decision: is it best to have none, or is a little okay? By exploring the impacts of alcohol on weight/appetite, heart disease, cancer, sleep, and cognitive health, and by considering personal health types, listeners can make more informed choices about their drinking habits. Key Topics Covered:Conflicting Headlines and Research: Discussing the confusion around alcohol's health effects, from Gallup poll insights to studies highlighting both potential benefits and risks.Health Risks Explored: Weight Gain: Alcohol adds calories and increases appetite, contributing to potential weight gain (study on caloric intake). Heart Disease: Early studies suggested moderate benefits for small amounts of alcohol, but advanced analyses, like Mendelian randomization, challenge this assumption, not showing a protective effect (study on genetic analysis). Cancer Risks: Alcohol consumption has been linked to several cancers, including breast and colon cancer.  (WHO fact sheet).Sleep Impacts: Alcohol disrupts sleep quality, even if consumed earlier in the day (small study on sleep effects).Cognitive Decline: Even mild drinking shows potential risks for brain health, with larger consumption exacerbating damage (UK Biobank study).Defining Drinking Levels: Categories from non-drinker to heavy drinking were clarified, helping listeners identify where they stand (National Survey on Drug Use and Health).Personal Stories and Practical Decisions: Dr. Bobby shares his personal experience with holiday indulgence and offers practical strategies for mindful drinking.Role of Health Types: Leveraging your health archetype (e.g., Purposeful Path Planner or Contentment Creator) to guide decisions about alcohol consumption.Takeaways:  Know Your Limits: For most, keeping alcohol under seven drinks per week minimizes risks without eliminating enjoyment.As we navigate the complexities of alcohol's impact on health, I share my personal approach of allowing myself up to seven drinks a week, accepting some level of risk for the sake of balance. With the Living Well Aging Strong program, we provide tools to create personalized health plans, empowering you to make choices that align with your lifestyle. Let's embark on this journey together, equipped with knowledge and support, as we strive for imp

Send us a textIn this special episode of Live Long and Well, I'm introducing two exciting updates:Now on YouTube – You can watch this episode with engaging visuals, graphs, and clips.Longevity Highlights Segment – This episode begins a new series where I summarize key takeaways from previous episodes to reinforce critical lessons and practical tips.Take the Health Type QuizWhy Longevity Highlights?We've covered a wealth of information in 22 episodes! Research suggests that repetition strengthens memory, especially when we discuss or teach what we learn. Let's revisit the essential pillars for a healthier, longer life.The Six Pillars to Live Long and WellExercise (Episode 2)Why it matters: Reduces mortality risk by 20%+, lowers cancer and Alzheimer's risks, and improves overall functionality.Practical tips:Aim for 150–300 minutes of aerobic exercise per week.Incorporate strength training 1–2 times weekly.Add balance and flexibility exercises and try high-intensity workouts weekly.Sleep (Episode 3)Why it matters: Sleep under 7 hours impacts mortality, memory, and energy.Practical tips:Keep a consistent bedtime.Avoid alcohol and heavy meals before sleep.Create a cool, comfortable sleep environment and get early sunlight exposure.Nutrition (Episode 4)Why it matters: Supports weight management and overall health.Practical tips:Focus on maintaining a healthy weight.All diets work...until they don't...no magic approach; experiment with what works for you (e.g., intermittent fasting or balanced macros).Prioritize protein intake.Mind-Body Harmony (Episode 5)Why it matters: Reduces stress and promotes emotional well-being.Practical tips:Spend time in nature.Practice regular breathwork, yoga, or meditation.Exposure to Heat and Cold (Episode 6)Why it matters: Enhances cardiovascular and mental health.Practical tips:Sauna: 20 minutes, 3 times weekly.Cold plunges or cold showers for a few minutes to boost mood.Social Relationships (Episode 7)Why it matters: Strong social connections predict longevity and functionality.Practical tips:Invest in friendships and add younger friends to your circle.Final ThoughtsLet me know if these highlights are helpful. If you haven't already, take the Live Long & Well Quiz on my website to learn which archetype best fits your health style. Want to work with me more closely? Visit drbobblivelongandwell.com.Call to ActionWatch on YouTube or listen on your favorite platform.Take the Live Long and Well QuizLeave a review and share this episode with someone who could benefit.If you wish to work with me directly, link here; we are starting a Mastermind Workshop early 2025-the Live Long and Well Jumpstart.Until next time, let's

Send us a textIn this episode, Dr. Bobby tackles the often perplexing world of health headlines. From bold claims about intermittent fasting to the benefits of wearing socks to bed, he breaks down how to evaluate these headlines critically. With nine key questions to ask about a headline, insights into the hierarchy of evidence, and two practical examples, Dr. Bobby provides listeners with tools to discern fact from fiction in health journalism.And, your Health Type influences how you might use information.  Take the Health QuizJoin the Mastermind Workshop Waitlist here:  the Live Long and Well JumpstartKey Topics Covered:Understanding Health Headlines:Should you believe a health headline?  How do you decide whether it is likely to be true, or not adequately based upon evidence?Common examples of sensational headlines and their flaws.Nine Essential Questions to Evaluate Headlines:Is the article published in a reputable outlet by a science writer?Was the headline based on actual scientific studies or just an expert's opinion?Is the study published in a peer-reviewed journal, or was it just presented at a meeting?What journal was it published in, and what is its impact factor?Who conducted the study, and where?How large was the study population?What type of study was it? (Randomized controlled trial vs. observational vs. model-based.)Was there an editorial discussing the study's limitations?Does the headline sound "too good to be true"?Hierarchy of Evidence:From most likely credible to least likelycredible:Meta-analyses.Randomized controlled trials (RCTs).Observational studies.Case series.Expert guidelines.Individual expert opinions.Explanation of each and when to trust them.Examples of Health Studies:Intermittent Fasting and Heart Risk: Why the headline about a 91% increased risk of death was flawed.Meal Replacement Shakes: Insights from a Chinese randomized trial and its limitations.The Problem of Data Manipulation (P-Hacking):How over-analysis of databases can lead to misleading conclusions.The importance of recognizing correlation vs. causation in studies.Takeaways for Listeners:Use the 9 Questions Framework to critically evaluate health headlines and articles.Understand that the type of study (e.g., RCT vs. observational) significantly impacts its credibility.Remember that sensational headlines often oversimplify or distort study findings.Stay skeptical of small studies or ones with vague methodologies.Engage with Dr. Bobby:Have a confusing health headline you'd like Dr. Bobby to analyze? Send it in!Take the health type quiz at DrBobbyLiveLongAndWell.com to better understand how your approach to wellness influences your perception of health information.Don't forget to leave a review on Apple Podcasts, Spotify, or wherever you listen!

Send us a textIn this episode, I dive into a new way to think about wellness—your unique Health Type. Unlike traditional advice that tells us what to do to stay healthy, I explore how we approach our health, which is just as crucial for long-term well-being. By understanding your personal Health Type, you can make lifestyle choices that align with who you are, making it easier to stick to routines and prioritize what truly benefits you.Take the Health Type Quiz here:Join the Mastermind Workshop Waitlist here:  the Live Long and Well JumpstartKey Points:The Concept of Health Types: Just as each person has unique health goals, we also have unique ways of approaching health. Understanding your Health Type helps tailor your wellness plan to suit your personality, motivations, and lifestyle.Why Health Type Matters: Whether you're driven by evidence, need simplicity, or seek balance between life and wellness, knowing your type allows you to set realistic and sustainable health goals. It's not one-size-fits-all; it's about finding what works for you.Introducing the Five Health Types:Holistic Health Hacker - Comprehensive, curious, and often data-driven, these individuals optimize every area of health.Single-Minded Achiever - Focused on specific areas (e.g., fitness or nutrition) but may overlook other health aspects.Purposeful Path Planner - Knowledge-seekers who can feel overwhelmed by too many health options and may struggle with decision paralysis.Contentment Creator - Health needs to fit around their lifestyle, valuing balance and ease.Hopeful Health Seeker - Persistent, often dealing with chronic issues or setbacks, and needing encouragement and support.Health Types Are Fluid: Your Health Type isn't static; it can change with life events, new health challenges, or aging. Recognizing this flexibility can help you adapt when your approach to health needs to shift.Take the Quiz: To identify your Health Type, try the quiz at DrBobbyLiveLongAndWell.com. This quick quiz provides personalized insights and recommendations based on your unique approach to health.Key Takeaways:Discovering your Health Type can make wellness more attainable and enjoyable, helping you make informed choices that fit your life.Embrace flexibility in your wellness journey—health needs can evolve, and understanding this can help you support yourself and others.Start by taking the quiz to gain clarity on your Health Type and apply its insights to live long and well.For more personalized guidance, resources, and episode recommendations based on your Health Type, make sure to visit the website and let me know your thoughts. Let's take this journey together toward a healthier, more fulfilling life.Join the Mastermind Workshop Waitlist here:  the Live Long and Well Jumpstart

Send us a text Managing your health is a team effort, and partnering with a good doctor is essential.  We'll explore what defines a productive visit and a meaningful doctor-patient relationship.  Today, it is typical to wait weeks to see your primary care doctor and months to get a specialist visit. 1. Why You Visit Your Doctor: Different Types of VisitsNew Symptoms: When you're feeling unwell and need answers.Ongoing Care: Managing chronic conditions like high blood pressure.Annual Check-ups: Routine screenings and vaccinations.Referrals: Accessing specialized care when necessary.Building a Relationship: Establishing trust with your doctor, which is crucial for long-term care. 2. What Makes a “Good” Doctor?Qualities to consider: clinical expertise, communication skills (ability to explain, to listen, to focus on you), empathy, and whether they take a holistic view.The role of the doctor as a “quarterback” who coordinates all aspects of your care. 3. Considering the Doctor's Office and SystemFactors like insurance networks, appointment scheduling, and the ability to connect with your doctor's office between visits.Importance of a patient portal for streamlined communication and easy access to test results.4. How to Find a New Doctor if Neededasking for recommendations from other doctors or trusted medical professionals.Utilizing reviews, training history, and online directories to narrow your search.5. Preparing for a Doctor's VisitHow to make the most of your visit by sending questions in advance and understanding the doctor's time constraints.Practical tips on handling additional questions and arranging follow-up visits to maximize care without overwhelming the appointment time.Consider telehealth  visits for ongoing care or to have time to ask additional questions7. Should You Consider a Concierge Doctor?Explanation of concierge practices and the benefits they offer, such as longer appointment times, same-day availability, and personalized care.Pros and cons of concierge medicine, especially for patients seeking more accessible and comprehensive care.Key TakeawaysEnhancing Your Doctor Visits: By preparing ahead and understanding your doctor's time constraints, you can improve the quality of your visits and be able to answer the question that you are happy with your doctor.

Send us a textAre seed oils the dietary villain social media makes them out to be, or is this just another food fear fad? Join me, Dr. Bobby Dubois, as I unravel the truths and myths surrounding seed oils like canola and safflower. There are NO randomized clinical trials comparing people who eat a diet with seed oils vs a diet consisting of non-seed oils like avocado, coconut, or olive.  Since we lack the key studies that we desire, I explore the topic based upon the following questions:Are corn, peanuts, and the vegetables that produce these seed oils bad for you? (no evidence to support this concern)Is the problem getting the oils out of these good vegetables (the extraction and denaturing process)?  Likely not.Is it the contents of the seed oils themselves harmful (e.g., the omega 6 polyunsaturated fats)?  Our bodies need omega 6s and the studies that switch folks from saturated fats to seed oils show no risk of heart disease (and maybe the opposite). No evidence they they raise markers of body inflammation, and don't increase the risk of diabetes.Is the harm related to the heating of the seed oils? Heating seed oils can produce potentially harmful compounds, but so does grilling a steak or salmon.How much seed oil do we consume as we cook food?  Not a lot. 70% of the fat we eat comes from meat (fish, beef, chicken) and not added oils.Are we blaming the wrong food?  Likely this is the key issue as cheap seed oils led to the production of yummy, highly processed, calorie dense foods.  And the problem lies there....Avocado or olive oil costs 5 times what canola/corn oil costs.  Is it worth the cost to switch from seed oils to these non-seed oils? ATake-home messages:i don't fear seed oilswhere they can be a concern is reusing oils over and over in a deep fat fryer where potentially worrisome compounds can accumulateIf you have symptoms that bother you, perhaps do an N-of-1 trial of removing them from your diet.

Send us a textHeart disease is the number one cause of death in the US; we understand the risk factors for it, and there are 7 key steps you can take to reduce that risk. Here is a risk calculator that will give you your 10 year risk (and test how that might fall as key problems are addressed).1. Treat the treatable causes like hypertension, high cholesterol, smoking, diabetes, and obesity.2. Get exercise:  the most powerful way to reduce your cardiac risk based upon key studies. And more exercise leads to additional benefits.3. Optimize your sleep.  Studies show benefit from getting 7-8 hours/night, and having sleep regularity (similar sleep times each night).4. Think about your nutrition. weight control impacts risk of diabetes and risk of heart disease.  The story on type of fats is complex with no differences shown in studies of low vs. high fat diets.  5. Add some mind-body work to your life.  Although there are no long term studies demonstrating that yoga/breath work/meditation lowers mortality, short term studies show that yoga reduces blood pressure (an important cardiac risk factor)6. Consider taking a sauna:  studies are pretty clear that taking a sauna (perhaps 3x/week for 20' each time) is associated with lower cardiac risk of sudden death.7. Build and maintain strong social relationships. Large differences in mortality between those with and without strong social relationships.

Send us a textIt used to be when you got sick, you were advised to "take it easy".  But, does the evidence support this approach?  And, it isn't just an academic question since, on average, we get 2-4 colds/year and many of us will have an episode of low back pain.  And, how about COVID?  Rest or stay active?1. Low back pain: a key randomized clinical trial showed that prolonged bed rest did not do better than usual activities.  Now we advise patients to continue activities.2. Moderate exercise does not lessen (or worsen) cold symptoms.  But, exercise may reduce the number of colds you get.3. Sauna use doesn't make the cold go away faster but may reduce the number of infections that you experience.4. COVID-it appears that exercise may reduce the likelihood of fatigue, anxiety, brain fog if you do get long COVID.5. Multiple Sclerosis-previously it was feared that exercise might worsen the disease.  Recent guidance is to be physically active.Reach out to Dr. Bobby:  www.DrBobbyLiveLongandWell.com

Send us a textIn this episode, we explore wearables and self-monitoring tools like step counters, sleep trackers, and continuous glucose monitors (CGMs). We'll dive into the science behind these devices and share how they can help you gain insights into your health, track progress, and personalize your wellness journey. We discuss the value of self-monitoring, backed by scientific studies, and how these tools can help motivate behavior change.Key Topics:Step counters (smart watches, FitBit)Studies have shown that this feedback helps increase amount walked, but only if you continue to use them.  Home Blood Pressure MonitoringUsing a home blood pressure monitor, I learned that my blood pressure is higher in the morning, helping me adjust my medication timing. A review of 52 studies found that home monitoring improves blood pressure management. However, it may only be effective if used consistently.Sleep Trackers and Better SleepSleep trackers like the Oura Ring can help you monitor and improve sleep habits. Studies have shown that using devices like Fitbits, paired with sleep education, can improve sleep quality. Personally, I've found that tracking sleep has revealed important insights into how alcohol and consistent sleep schedules affect my sleep length/quality.Continuous Glucose Monitors (CGMs)CGMs are not just for diabetics—many people use them to personalize diet and exercise. Studies show that CGMs improve glucose control when meal plans are personalized based on individual glucose responses. For example, I learned that pizza doesn't spike my blood sugar much, but popcorn does.N-of-1 Trials and Personalized HealthWearables enable N-of-1 trials—personal experiments to find what works best for you. Whether it's testing the effects of sleep habits, exercise, or dietary changes, self-monitoring helps tailor interventions to your body's needs, offering a personalized approach to health.

Send us a textHave you ever wondered why weight loss seems so elusive despite following strict diets and exercise routines? Obesity rates have skyrocketed, and we are eating more, likely due to 3 key factors:portion sizes are larger than ever before, often doubling what we ate 30 years agothe foods on our plate are more calorie dense than everFoods we buy often have the perfect combination so that we crave them:  fats, carbohydrates/sugar, and salt (chips, pizza, ice cream)My key thoughts on losing weight include:All diets can work, and ultimately no approach wins out over all of the others (e.g., keto, intermittent fasting, vegan, Mediterranean).  Ultimately, weight loss is about the number of calories consumed vs. burned.The new GLP-1 obesity drugs have taught us that eating too much is not just about will power--folks who struggled all their lives to lose weight, instantly feel more full and less hungry once starting them.  These drugs also help folks lose about 15% of their body weightEvidence based strategies that might help you to lose weightBe more aware of portion size and how many calorie dense and "craving" foods you eat (fat/carbs/salt).  For me, portion size has been the key.Choose a diet that works for you.  And switch them up.Give your brain time to adjust (20-30') before eating more.  That satiety lag is real and if you start with small portions and wait, you may feel full and satisfied.Protein (and fat to a lesser extent) helps reduce our hunger.Perhaps try an N of 1 study on yourself with some of the strategies above.

Send us a Text Message.Our bodies are 60% water and water  is really important.  But, It is not clear the origin of drinking  8 glasses of water per day. There were no studies that scientifically show that this number is the correct amount.  I vote that it is an "urban myth."  Good report summarizes important information about how our body uses waterBut, water is crucial for us, just not that mythical amount.  Our body uses water in the following ways:urine to excrete byproducts of what we eat (perhaps 2-3 glasses of water per day needed)respiratory loss (perhaps 1 cup/day)"insensible loss"-sweating to maintain body temperature (wide range depending upon temperature--2 glasses of water/day up to 1 gallon or more)stool perhaps 1/2 cup of water per dayMy take on the scientific evidence:1.        The body is amazing at controlling our water balance.  Trust it!  There is no evidence based reason to focus on getting 8 glasses of water each day.  And, we get substantial fluids from our food/morning coffee/milk or sodas at meals...2.        If you are thirsty, drink.  If your urine has gotten much darker, then perhaps drink.  Otherwise trust your body3. these observations don't apply if you have kidney disease or are elderly.  Ask your doctor.Tasty water "tidbits":  drinking extra water each day... does not seem to make our skin look young and full (might hydrate it a little but not clear if it looks better)does not seem to affect our joints/cartilage (no evidence found here...)does not reduce dry eyesprobably doesn't help us eat less DOES reduce the risk of recurrent urinary tract infections

Send us a Text Message.Approximately 40% of the risk for cognitive decline is preventable through lifestyle changes and proactive measures. Nearly 7 million Americans are affected by Alzheimer's, with numbers expected to double in the coming decades. It's the sixth leading cause of death, costing the US around $800 billion annually.Not Inevitable: Cognitive decline is not an inevitable part of aging, as demonstrated by figures like Barbara Walters and Henry Kissinger, who remained mentally sharp well into their later years.Part 2: Strategies That WorkExercise: Regular physical activity is associated with a 28% reduction in the likelihood of Alzheimer's. Dancing, in particular, has shown benefits due to its combination of physical and mental engagement.Sleep: Adequate sleep (around seven hours per night) is crucial, with poor sleep increasing the risk of Alzheimer's by 68%.Smoking: Smoking cessation is critical, as smoking is linked to 5% of dementia cases.Blood Pressure Control: Managing hypertension can greatly reduce the risk of cognitive declineObesity and Diabetes: Both conditions are associated with an increased risk of dementia.Sauna Use: Regular sauna use correlates with a reduced risk of dementia, with benefits increasing with frequency of use and time/session.Hearing Loss: Treating hearing loss may lower the risk of cognitive decline by maintaining cognitive stimulation.Alcohol Consumption: Reducing alcohol intake can decrease the risk of cognitive impairment.Social Engagement: Maintaining strong social connections is associated with a reduced risk of dementia.Part 3: Strategies That Don't WorkOmega-3 Supplements: No substantial evidence supports their role in preventing cognitive decline.Brain-Focused Diets: Diets like the MIND diet have not shown significant benefits in reducing cognitive decline in clinical trials.Part 4: Unclear or Emerging StrategiesProbiotics, Viagra, and Multivitamins may have benefits.Brain Training Games: While they may improve specific skills, there is limited evidence that they prevent general cognitive decline. Newer approaches have some promising results 

Send us a Text Message.We're bombarded with advertisements for all sorts of tests these days: comprehensive blood panels for a few hundred dollars, total body MRI scans for cancer detection, heart calcium scans, and even tests to rule out multiple cancers. But are these tests worth it if you are asymptomatic and don't have an important family history? A few years ago, I experienced fainting episodes while running. After a series of tests, including seeing a cardiologist, I was told that my blood pressure dropped upon standing—a condition that required no treatment, just caution. During these tests, they found that my heart was larger than usual. This discovery led to a lot of anxiety over the years, despite it likely being a false positive. This case illustrates how even with legitimate symptoms, testing can sometimes lead to more questions than answers.  And, large panels of tests compound the problem.The Issues with TestingIt's tempting to think that more testing is better, but the reality is that tests are imperfect. They're often based on statistical averages, and results can be misleading. For example, if you undergo multiple tests, you're likely to get some abnormal results just by chance. This can lead to further testing, expense, time, potential medical complications, and unnecessary worry.Medical Expert RecommendationsOrganizations like the US Preventive Services Task Force and the American College of Radiology provide guidance on screening tests. They recommend specific tests like pap smears, mammograms, and colonoscopies, but not routine total body MRIs or large blood panels. Even well-regarded screening tests can result in false positives, as shown by studies and practices in countries like South Korea.Real-Life ExamplesI've seen friends go through the stress of false positives from MRIs or calcium scores, leading to further tests and anxiety. It's essential to weigh the potential impact of these findings on your life, including how they might affect insurance and your mental well-being.ConclusionTo sum up, while early detection of health issues sounds appealing, the reality is that many screening tests can lead to false positives and unnecessary complications. If you're asymptomatic and don't have a concerning family history, it's often best to save your money and avoid these tests. Always consult with your doctor to make informed decisions based on your specific health needs.

Send us a Text Message.Key TakeawaysSit Less, Move More: The evidence is clear—reducing sitting time and increasing movement are crucial for health.Exercise Isn't a Substitute for Moving: While exercise is beneficial, sitting has its own distinct risks that need addressing.Practical Tips: Even small changes, like standing up regularly, can make a significant difference in your health.Understanding Movement and StepsDaily steps vary significantly by age, gender, and location. While the ideal number of steps isn't clear-cut, communities with higher step counts, like the Blue Zones, offer insights.The Impact of SittingTen years ago, Americans sat for perhaps 8 hours per day and that may be much higher post COVID.  Sitting time varies by country.  You can estimate your sitting time here.Studies show that those who sit more have much higher mortality (34% higher in those who sit 10 hours/day vs. those sitting < 1 hour/day).  Although exercise has many benefits, it does not fully undue the harmful effects of prolonged sitting. Being sedentary also appears to raise cancer risk.  Blood vessel changes have been shown after 2 hours of sitting.  We don't know the "safe" amount of sitting--my interpretation of the evidence suggests perhaps 10 hours raises the risk substantially,

Send us a Text Message.IntroductionHealth Tips: Check out my Instagram for daily health tips (@DrBobbyLiveLongAndWell).If you can message me through my website, it allows me to respond to you.  The podcast comment function gets to me but I cannot respond to you.Take-home MessagesEnjoy the sun but protect your skin and eyes.The evidence on sun exposure's health effects is moderately clear, but leaves some questions unanswered.Impact of Sun Exposure on HealthSkin Aging:  Studies show that UV exposure accelerates skin aging, causing wrinkles and pigmentation changes.Skin Cancer: Types include basal cell carcinoma, squamous cell carcinoma, and melanoma (most severe).Who's at Risk for Skin Cancer?Skin cancer is quite common Fair-skinned individuals are most susceptible, as are Australians likely due to fair complexion and high UV exposure.Evidence on Sun Exposure and Skin CancerStudies show that childhood sunburns correlate with increased skin cancer risk later in life.The evidence is somewhat less clear about the risk of sun exposure later in life for the development of skin cancer.UV exposure from tanning beds also increases skin cancer risk significantly.Challenges in Sun ProtectionEffectiveness of Sunscreens: Sunscreens reduce aging effects and reduce sun burns.  The evidence is not clearcut, but it appears that sun protection reduces the risk of melanoma, and likely other skin cancers as well.   The American Academy of Dermatology recommends the use of spf 30 or higher skin protection when outdoors.Behavioral Factors: People using sunscreen might stay longer in the sun, offsetting protective benefits and making the evidence less striking on reduction in skin cancer.  Men are less likely to use sunscreens.Practical Sun Protection TipsTypes of Sunscreen: SPF 30 or higher recommended; mineral and chemical options available. The best sunscreen is the one that you will use regularly.Application: Apply generously and reapply every couple of hours, especially in sunny and sweaty conditions.Clothing and Accessories: Long sleeves, hats, and UV-protective sunglasses are effective approaches.Protecting Your EyesUV exposure increases the risk of cataracts and macular degeneration.Wear UV protective sun glassesConclusionI protect myself with sun screen, clothing, and sun glasses.  I also see the dermatologi

Send us a Text Message.Sign up for my newsletter (or provide feedback) at my website:  www.DrBobbyLiveLongandWell.comTake-Home Messages·      Lifelong use of supplements to prevent an illness is very different from taking a supplement to treat a known deficiency or a specific symptom·      The evidence does not support the use of most all supplements to prevent illness (with multi-vitamins being the exception where there is some evidence)·      Supplements to treat a particular problem can be very helpful, especially if we do our N of 1 study in ourselvesPart One: Understanding Nutritional SupplementsVarious types of supplements:   Vitamins, Minerals, Herbals, ProbioticsMost commonly used Supplements: Multivitamins, Omega-3s, Probiotics, Vitamin D, Calcium, Protein Powder, PsylliumWe want to live long and well—taking a supplement may help us feel “agency” or that we are proactive in improving our health---even when the evidence does not support it.  Part Two: the Supplement Industry Differs From PharmaceuticalsLicensed and prescribed drugs go through extensive testing/FDA oversight to demonstrate that they work and that they are safeNutritional supplements are viewed as “food” and don't have similar regulatory scrutinyChallenges: traditional drugs receive patents and can afford extensive clinical studies.  Nutritional supplements generally don't have patents and can't afford to conduct extensive research.  For this reason, most supplements have very little scientific evidence to support their benefits, even though their claims may suggest otherwiseReal-Life Example: Critical Evaluation of Broccoli Sprout extract StudyPart Three: Evidence (mostly lacking) for Common SupplementsOmega-3s: studies don't show a reduction in heart disease or cardiac death; they may have a role for high blood triglycerides or for patients with rheumatoid arthritis (pain control) Vitamins and Minerals: Minimal Impact on Disease Prevention except for a daily multi-vitamin which has supportive evidence that they may reduce cancer and cognitive declineCognitive function: omega 3s and the MIND diet aren't effective at slowing decline.Supplements for specific deficiencies or specific symptoms can be very helpful.  You can do your own “N of 1 Study” to see if they help you. Step 1: identify the problem (bowel irregularity, sleep…);  Step 2: choose a supplement and begin taking it; Step 3: re-assess after a few weeks.  If it helps, great.  If not, then likely best to stop.Dr. Bobby's regimen: a daily multivitamin, colace (for bowel regularity), and recently started Creatine for muscle strength.  I don't take omega 3s, vitamin D calcium, magnesium, or pro-biotics.

Send us a Text Message.Introduction to Today's Topic: Morning Coffee:  Is it a good or bad idea from the standpoint of health?Take-home messages: Short-term side effects of coffee: jitteriness, and potential impact on sleep Well-identified benefits: alertness, exercise performance, potential benefits for liver disease and dementia. Coffee is generally considered a "clean drug," offering benefits without major problems.Background on Coffee and TeaCaffeine: widely used drug, found in coffee, tea, cola, cocoa beans, and kola nuts.Historical background: tea discovered in China around 1000 BC, coffee discovered in Ethiopia around 850 AD.Evolution of coffee consumption: from traditional brewing to modern-day coffee culture with far more caffeine in every cup of Joe.Understanding Caffeine's EffectsMechanism of action: blocks adenosine receptors in the brain, resulting in increased alertness and focus.Varied responses to caffeine: genetic factors influence caffeine metabolism and sensitivity. Potential Benefits of CaffeineImproved exercise performance: studies show 5-8% increase in power output.Reduced perception of pain and improved lung function in asthmatics.Potential benefits for cognitive health, stroke risk reduction, and liver disease, and temporarily reducing appetite.Potential Downsides of CaffeineShort-term side effects: jitteriness, anxiety, increased heart rate, and urinary frequency.Impact on sleep: meta-analysis shows reduction in total sleep time and deep sleep.Temporary increase in blood pressure for some individuals. No long term increase in hypertension.Withdrawal symptoms upon cessation of caffeine consumption.Conclusion and RecommendationsCaffeine is generally safe and offers benefits with minimal long-term harm.Personalized approach: conduct an "N of 1" study to assess individual response to caffeine.Join Us Next Time!Stay tuned for our discussion on nutritional supplements and their role in promoting health and longevity.

Send us a Text Message.Introduction:Today's topic: Pillar number six - The Importance of Social RelationshipsSocial relationships add meaning and joy to our lives.  They also influence how long we are likely to live and how active and functional our later years will beAfter reviewing key studies, I will explore how we can assess our social relationships and ultimately improve themScientific studies that support the relationship between social relationships and longevityFirst Study: Impact of spousal loss on mortality-studies have shown that when one spouse dies, the likelihood of death in the other spouse doubles during the next week, month, and year.  Second Study: Harvard Study of Adult Development showed that the presence of social relationship in your 50s was the strongest predictor of living long and well.  More impactful that blood pressure, exercise, or cholesterol controlThird Study: Meta-analysis summary of multiple studies showing the strong relationship between social connections and survival rateFourth Study: The risk of mortality in people with heart disease was greatest in individuals lacking significant social relationshipsFifth Study: although not specifically about relationship, this study showed the importance of mental health (depression) and the risk of experiencing a cardiac eventAssessing your own social relationships:A self-assessment or social relationship audit can be found in this important articleSeven important aspects of social connections: Safety/SecurityLearning/GrowthEmotional closenessAffirmationRomantic intimacyAssistance in need Fun/RelaxationThese seven aspects of social relationships need not be met by a single individual.  Having a network of people in your world can help you to have each of the needed support elements.Personal Reflections:Importance of immediate family and broader relationships for happiness and healthStrategy for maintaining connections even as one ages and loses close friends or relativesMotivation to evaluate and strengthen social networks for well-beingUpcoming Topics:Future topics to explore after the six pillarsPossibilities like nutritional supplements, caffeine, alcohol, sun protection, navigating healthcare, and finding the right doctor

Send us a Text Message.The 5th Pillar to Live Long and Well is exposure to heat and cold (i.e., sauna, cold plunge).  There is strong evidence supporting the idea that exposure to heat and cold can positively affect both longevity and quality of life. This isn't just wishful thinking; it's backed by credible scientific studies.Practical TakeawaysThe great news is that incorporating these practices into your routine is relatively simple and doesn't require expensive equipment.Sauna TipsFor heat exposure, spending 15 to 20 minutes in a sauna a few times a week can be very beneficial. While saunas may not be as easily accessible to everyone, many gyms and wellness centers offer them.Cold Exposure TipsCold exposure is even more accessible. You can achieve the benefits with a cold shower or by adding a few bags of ice to your bathtub. Just three to five minutes in a cold environment a few times a week can make a significant difference.My RoutineFor those interested in practical application, I typically start my day with a cold plunge and end it with a sauna session. This routine helps me feel invigorated in the morning and relaxed before bed.Historical ContextHeat and cold exposure have a long history. Saunas originated in Finland about 2,000 years ago and were used for relaxation and pleasure. The Finns even used mobile saunas during World War II. Similarly, cold exposure has ancient roots, with historical records suggesting its use as far back as 3500 BC.Sauna BenefitsReduction in High Blood Pressure: A Finnish study with a 25-year follow-up found that regular sauna use significantly lowered the risk of developing high blood pressure.Lower Risk of Heart Disease and Cardiovascular Death: Another Finnish study observed that regular sauna users had a reduced risk of sudden cardiac death and heart disease.Reduced Cognitive Decline: Regular sauna use was associated with a lower risk of cognitive decline and dementia.Improved Mood and Depression: Studies have shown that sauna sessions can improve mood and alleviate symptoms of depression.Cold Exposure BenefitsSoft Tissue Injury Treatment: Cold exposure has a long history of being used to treat injuries like sprains and strains.Improved Exercise Recovery: Studies, including meta-analyses, have found that cold exposure aids in faster recovery after intense exercise.Enhanced Mood: Cold exposure can significantly improve mood, as shown by various Metabolism Boost: Cold exposure activates brown fat, which helps burn calories and improve metabolism.Conducting Your Own ExperimentBaseline Measurement: Assess what you want to improve (e.g., sleep, mood, blood pressure) and measure it for a week.Intervention: Incorporate either a cold shower or sauna  for 2-4 weeksReassess: Measure the same parameters to see if there's any improvementConclusionExposure to heat and cold can help us live long and well. I encourage you to try it out and see the benefits for you

Send us a Text Message.Introduction:Mind-body harmony is discussed as the fourth pillar to Live Long and Well (along with exercise, nutrition, sleep, exposure to heat/cold, social relationships).Mind-body activities encompass meditation, controlled breathing exercises, yoga, and spending time in nature.Part 1: The Connection Between the Mind and the Body:The mind influences bodily functions such as movement, heart rate, and breathing.Conversely, the body communicates with the mind, signaling when to breathe, sensing pain, and indicating hunger.Chronic stress can disrupt the mind-body connection, leading to health issues.Part 2: Impact of Mind-Body Imbalance on Health:Chronic stress can have adverse effects on health, including an increased risk of heart disease and mortality.The stress associated with losing a spouse significantly increases the likelihood of dying for the surviving spouseStudies show associations between stress and conditions like high blood pressure, asthma symptoms, migraine headaches, irritable bowel syndrome, multiple sclerosis, fibromyalgia, and mental health disorders.Stress can exacerbate existing illnesses and affect overall well-being.Assess your stress level with the Perceived Stress Scale QuestionnairePart 3: Improving Mind-Body Harmony:Various mind-body activities, such as meditation, yoga, breath exercises, and nature walks, can enhance well-being.Walking in nature reduces evidence of stress in the brain. Studies of mindfulness meditation demonstrate reductions in blood pressure, improvements in sleep quality, and decreases in depression symptoms and decreased cortisol levels.Yoga practice has been shown to reduce blood pressure, improve insulin resistance, and BMI. Where do we go from here?As always, it is important to determine whether these activities will help you!Start with a baseline assessment of your mood or blood pressure, or general wellbeing.Then select a mind-body activity to begin/testAfter several weeks, assess the same baseline elements--see if you have made progress in that area.For more information, go to:  www.DrBobbyLiveLongandWell.com 

Send us a Text Message.Key principles:1. It is important to maintain a good weight for you.2. All diets work (until they don't)3. What we eat and when we eat it are less crucial than many folks believe4. Adequate protein in your diet is important5. Supplements or pro-biotics are probably not necessary6. We are individuals and what works for others may not work for usEmbark with me, Dr. Bobby Dubois, as we chart a course through the murky waters of nutrition science, where I promise to equip you with the compass you need to navigate the myriad of diet options and health claims. Cut through the confusion with expert analysis as we examine the merits and pitfalls of trendy diets from plant-based to Paleo. By the end of our session, you'll understand why no single diet wears the crown and why the nuances of when and what you eat may not be the be-all and end-all we once thought.Let's confront the weighty issue of weight loss head-on. Theories abound, but I'll guide you through the labyrinth of the carbohydrate-insulin hypothesis and the satiety theory, shedding light on the overarching principle of energy balance. Discover how personal preferences play a pivotal role in the success of dietary approaches like keto and intermittent fasting, and I'll even pull back the curtain on some of my own unique, albeit anecdotal, tactics for appetite management. Our discussion will illuminate why the search for a "perfect diet" is less about the clock and calendar and more about finding balance and mindfulness in our eating habits.Finally, we'll hone in on the art of personalizing your health strategy. Together, we'll explore why doubling down on protein intake might be the secret ingredient for longevity and when supplements and probiotics make sense in your regimen. We'll also demystify the individual variability in diet response, including salt sensitivity and its effects on blood pressure. By the close of our conversation, you'll be empowered with the knowledge to conduct your very own N of 1 studies, and tailor your diet for a life not just lived, but well-lived. So join us, and let's start crafting your personalized roadmap to vibrant health.

Send us a Text Message.Ever wondered why you feel like a different person after a good night's sleep? Join me, Dr. Bobby Dubois, as I discuss the transformative power of sleep and its undeniable link to longevity. In our latest episode, we embark on a nocturnal odyssey, exploring the critical functions of sleep for brain health and memory, and dissecting the alarming decline in sleep duration among Americans. The consequences are stark - from heart disease to obesity and sleeping better helps us eat less - but fear not, as I arm you with a dozen strategies to reclaim the night and improve both the quality and quantity of your slumber. Plus, discover the concept of 'N of 1 studies' – a tailor-made approach to determining what sleep solutions work uniquely for you. Take stock of your sleep today; try something to improve your sleep, and see how it works!As we traverse the landscape of sleep health, learn how to monitor your own sleep habits and feelings of restfulness with insightful questions that help establish a personal sleep baseline. Adjustments to caffeine and alcohol intake take center stage, as I share how to tweak these for better nights. Armed with this chapter's knowledge, you'll be equipped to fine-tune your rest through understanding your body's individual reactions, setting the stage for a restful revolution in your life.We round off the journey with 12 practical lifestyle shifts that promise to overhaul your sleep experience. Embrace consistency in your bedtime routine, get sunlight in the morning to set your biologic clock, exercise during the day, avoid eating too close to bedtime, understand the unexpected perks of warming up before tucking in, and curate the perfect sleep-inducing bedroom environment. While the jury may still be out on the sleep-promoting benefits of socks and supplements, I shed light on their varied effectiveness and encourage personal experimentation. So synchronize your body clocks and get ready for an episode that could just lead you to a longer, more vibrant life. Join the conversation and share your sleep success stories – because when it comes to health, every minute of rest counts.

Send us a Text Message.Are you ready to unlock the secret to a longer, more vibrant life? Look no further, as this episode of Live Long and Well is brimming with actionable insights that promise just that. I'm Dr. Bobby Dubois, your fellow ironman triathlete and physician, and today I'm delving into the remarkable benefits of exercise for longevity and well-being. Embark on this journey with me, and learn about the profound 20% reduction in mortality rates among the active, as well as reduction in likelihood of cognitive decline,  and cancer risk through vigorous activities. It's not just about extending your years but enriching them with quality time, be it playing with your grandchildren or conquering your next athletic challenge, or reducing symptoms of depression.Imagine a future where your exercise routine is a tailored suit, perfectly fitting your aspirations and daily life demands. That's exactly what we're crafting in today's episode, as I guide you through designing a comprehensive workout plan. We're talking about a mix that keeps your heart robust, your muscles mighty, and your balance unshakeable. I'll help you distinguish between moderate and vigorous workout intensities and why both are important, ensuring your path to fitness is as effective as it is enjoyable. Forget about a one-size-fits-all approach; this is about strategizing for the long game and preparing your body for decades of vitality. Even older folks can gain muscle mass with strength training.Wrapping up, let's not underestimate the value of a methodical and progressive exercise regimen. Starting small and consistently upping the ante paves the way for a sustained, healthy lifestyle that stands the test of time. And remember, this is just the beginning. In our next episode, we'll unravel the critical role of sleep in our health and longevity equation. So, let's step forward together on this path to a longer, more fulfilling life. For more insight beyond what we've shared today, don't hesitate to visit my website--it's your wellspring for living longer and better.

Send us a Text Message.Imagine reaching the end of a wild, fulfilling ride of a life, brimming with energy and stories worth recounting—Hunter S. Thompson would nod approvingly (see his great quote here. That's exactly what I, Dr. Bobby Dubois, aim to help you achieve through the insights shared in our latest episode. We're not just marking time on the calendar; we're packing each year with life, vitality, and purpose. I'll introduce you to the six essential pillars for longevity and robust health (get the free ebook here)—each one a crucial building block for adding life to your years. From a full exercise program (Episode 2-including aerobic, strength, balance/flexibility, high intensity intervals), mastering sleep cycles with 12 practical approaches you can easily incorporate (Episode 3), a nutrition approach that is straightforward and evidence based (Episode 4),  exposure to heat/cold (sauna, cold plunge-Episode 5 coming soon), mind-body harmony (Episode 6-coming soon-meditation, yoga, breath work), to nurturing social ties (Episode 7-coming soon), I've got evidence-based strategies that promise to invigorate your daily routine and set you on a path toward a more vibrant existence.Join me as we embark on this transformative journey together, because enhancing your healthspan is a collective adventure. You'll discover why a life rich in experiences and relationships is within your grasp and how the decisions you make today can echo through decades of health and happiness. The wisdom shared here isn't just idle chatter; it's a call to action, a guide for living fully at every age. So, tune in, be inspired, and let's rewrite the story of aging—one that's less about the numbers and more about the moments that take our breath away. Join me, and let's turn the page to a new chapter where each day is lived with intention, joy, and a sense of limitless possibilities.

Send us a Text Message.Embark on a transformative journey to vibrant health and longevity with your guide, Dr. Bobby Dubois. As an accomplished physician, endurance athlete, and published researcher, I'll be sharing the intricacies of the six pillars that fortify a life bursting with energy and years. This episode isn't just a conversation; it's a strategic roadmap to altering the way you embrace exercise, sleep, nutrition, mind-body harmony, temperature extremes, and social bonds. The promise is simple yet profound: understand these foundations, and you will unlock the doors to a life of exceptional wellness.Each week, we'll peel back the layers on topics that go beyond the surface-level chatter, giving you practical tips rooted in scientific evidence. Imagine mastering not only the frequency of your workouts but understanding their nuanced benefits. Envision fine-tuning your sleep rituals to wake up feeling invigorated every morning. We'll dissect dietary principles that withstand the ebb and flow of fads, explore the tangible impacts of mental relaxation techniques, and brave the invigorating world of thermal stress. Plus, we'll uncover how the depth of your social interactions can significantly extend your life. Let's embark on this enlightening voyage together, and I'll show you how to seamlessly weave these life-enhancing practices into your everyday rhythm. Visit www.DrBobbyLiveLongAndWell.com to continue our crucial conversation on living a profoundly healthy life.