Live Long and Well with Dr. Bobby

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Latest Episodes:

#22: Health Headlines: Helpful? Harmful? or just plain Confusing? Nov 21, 2024

In 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 Quiz
Join the Mastermind Workshop Waitlist here: the Live Long and Well Jumpstart

Key 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:
  1. Meta-analyses.
  2. Randomized controlled trials (RCTs).
  3. Observational studies.
  4. Case series.
  5. Expert guidelines.
  6. 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!

#21: What is your health type and why does it matter? Nov 12, 2024

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In 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 Jumpstart

Key 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:
1. Holistic Health Hacker - Comprehensive, curious, and often data-driven, these individuals optimize every area of health.
2. Single-Minded Achiever - Focused on specific areas (e.g., fitness or nutrition) but may overlook other health aspects.
3. Purposeful Path Planner - Knowledge-seekers who can feel overwhelmed by too many health options and may struggle with decision paralysis.
4. Contentment Creator - Health needs to fit around their lifestyle, valuing balance and ease.
5. 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

Are you happy with your doctor? What might make it better? Nov 05, 2024

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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 Visits

New 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 System

Factors 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 Needed

asking 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 Visit

How 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 questions

7. 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 Takeaways

Enhancing 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.

#19: Seed oils: true harm, or just another food fear fad? Oct 21, 2024

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Are 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? A

Take-home messages:

i don't fear seed oils
where they can be a concern is reusing oils over and over in a deep fat fryer where potentially worrisome compounds can accumulate
If you have symptoms that bother you, perhaps do an N-of-1 trial of removing them from your diet.

#18 Can We Reduce Our Risk of Heart Disease? Good News and Better News! Oct 08, 2024

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Heart 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.

#17: Should you rest or stay active when you feel sick? Sep 26, 2024

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It 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

#16: To measure or not to measure: who better to study than yourself? Sep 17, 2024

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In 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 Monitoring
Using 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 Sleep
Sleep 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 Health
Wearables 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.

#15: What do we know/not know about losing weight? Sep 04, 2024

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Have 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 ago
the foods on our plate are more calorie dense than ever
Foods 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 weight

Evidence based strategies that might help you to lose weight

Be 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.

Episode #14: eight glasses of water/day-important guidance or urban myth? Aug 26, 2024

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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 water
But, 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 day

My 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 body
3. 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 eyes
probably doesn't help us eat less
DOES reduce the risk of recurrent urinary tract infections

Episode #13: We can lower our risk of cognitive decline Aug 12, 2024

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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 Work

Exercise: 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 decline
Obesity 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 Work

Omega-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 Strategies

Probiotics, 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

Episode 12: To Test or Not To Test? Jul 30, 2024

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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 Testing

It’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 Recommendations

Organizations 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 Examples

I’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.

Conclusion

To 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.

Episode 11: Try to sit less and move more Jul 18, 2024

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Key Takeaways

Sit 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 Steps

Daily 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 Sitting

Ten 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, <3 may be ideal, and perhaps 6 hours/day may be a good target.

Practical Strategies to Reduce Sitting

Studies have shown promising results with interventions like standing desks, fitness trackers, and gamified challenges to encourage movement. Even small changes in daily routines can lead to measurable health benefits. And, exercise can reduce existing heart abnormalities. Try to stand regularly (perhaps every 30'), have walking "meetings", or use a phone/watch app to remind you.

Episode 10: Does sun protection work? Jul 08, 2024

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Introduction

Health 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 Messages

Enjoy 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 Health

Skin 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 Cancer

Studies 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 Protection

Effectiveness 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 Tips

Types 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 Eyes

UV exposure increases the risk of cataracts and macular degeneration.
Wear UV protective sun glasses

Conclusion
I protect myself with sun screen, clothing, and sun glasses. I also see the dermatologist yearly

Episode 9: Do nutritional supplements work? If so, which ones, and for whom? Jun 17, 2024

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Take-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 ourselves

Part One: Understanding Nutritional Supplements

Various types of supplements: Vitamins, Minerals, Herbals, Probiotics
Most commonly used Supplements: Multivitamins, Omega-3s, Probiotics, Vitamin D, Calcium, Protein Powder, Psyllium
We 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 Pharmaceuticals

Licensed and prescribed drugs go through extensive testing/FDA oversight to demonstrate that they work and that they are safe
Nutritional supplements are viewed as “food” and don’t have similar regulatory scrutiny
Challenges: 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 otherwise
Real-Life Example: Critical Evaluation of Broccoli Sprout extract Study

Part Three: Evidence (mostly lacking) for Common Supplements

Omega-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 decline
Cognitive 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.

Episode 8: Is your morning coffee a good or a bad idea? Jun 06, 2024

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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 Tea

Caffeine: 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 Effects

Mechanism 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 Caffeine

Improved 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 Caffeine

Short-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 Recommendations

Caffeine 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.

Episode 7: Social Connections-the 6th Pillar to Live Long and Well May 30, 2024

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Introduction:

Today's topic: Pillar number six - The Importance of Social Relationships
Social 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 be
After reviewing key studies, I will explore how we can assess our social relationships and ultimately improve them

Scientific studies that support the relationship between social relationships and longevity

First 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 control
Third Study: Meta-analysis summary of multiple studies showing the strong relationship between social connections and survival rate
Fourth Study: The risk of mortality in people with heart disease was greatest in individuals lacking significant social relationships
Fifth Study: although not specifically about relationship, this study showed the importance of mental health (depression) and the risk of experiencing a cardiac event

Assessing your own social relationships:

A self-assessment or social relationship audit can be found in this important article
Seven important aspects of social connections:
- Safety/Security
- Learning/Growth
- Emotional closeness
- Affirmation
- Romantic intimacy
- Assistance in need
- Fun/Relaxation
These 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 health
Strategy for maintaining connections even as one ages and loses close friends or relatives
Motivation to evaluate and strengthen social networks for well-being

Upcoming Topics:

Future topics to explore after the six pillars
Possibilities like nutritional supplements, caffeine, alcohol, sun protection, navigating healthcare, and finding the right doctor

Episode 6: Exposure to heat and cold-the 5th Pillar to Live Long and Well May 23, 2024

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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 Takeaways

The great news is that incorporating these practices into your routine is relatively simple and doesn’t require expensive equipment.

Sauna Tips

For 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 Tips

Cold 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 Routine

For 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 Context

Heat 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 Benefits

Reduction 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 Benefits

Soft 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 Experiment

Baseline 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 weeks
Reassess: Measure the same parameters to see if there's any improvement

Conclusion
Exposure to heat and cold can help us live long and well. I encourage you to try it out and see the benefits for yourself. Th

Episode 5: Mind-Body Harmony-the 4th Pillar to Live Long and Well May 13, 2024

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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 spouse
Studies 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 Questionnaire

Part 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/test
After several weeks, assess the same baseline elements--see if you have made progress in that area.

For more information, go to: www.DrBobbyLiveLongandWell.com

Episode 4: Nutrition-the 3rd Pillar to Live Long and Well Apr 30, 2024

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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 believe
4. Adequate protein in your diet is important
5. Supplements or pro-biotics are probably not necessary
6. We are individuals and what works for others may not work for us
Embark 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.

Episode 3: Sleep: the 2nd Pillar to Live Long and Well Apr 26, 2024

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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.

Episode 2: Exercise-the First Pillar to Live Long and Well Apr 26, 2024

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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.
Summary of exercise type, duration, frequency, and total time per week for a complete and balanced program:
1. Aerobic: brisk walking, jogging, or bike riding (can speak somewhat) | 20’-60’/session | 2-4 times/week | total time per week: 40’-240’
2. Strength: weight lifting or just body weight | 30’/session | 1-2 times/week | total time per week 30’-60’
3. Anaerobic: bursts of speed running/cycling/Burpees | 10’-20’/session | 1 time/week | total time per week: 10-20’
5. Balance: Yoga, wobble board, leg raises | 10’ /session| 2 times/week | total time per week 20’
5. Flexibility: General stretching of arms, legs, and core | 5’-10’/session | Daily | total time per week: 35’-70’
Weekly total (all 5 elements): |2 hour 15’ – 6 hours 50’

Episode 1: Embracing Longevity-Six Pillars to Live Long and Well Apr 26, 2024

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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.

Introduction to "Live Long and Well With Dr Bobby" Mar 29, 2024

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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.

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