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© 2024 Live Long and Well with Dr. Bobby
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Let's explore how you can Live Long and Well with six evidence based pillars: exercise, good sleep, proper nutrition, mind-body activities, exposure to heat/cold, and social relationships. I am a physician scientist, Ironman Triathlete, and have a passion for helping others achieve their best self.
21 Episodes
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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 press...
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 quest...
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 mor...
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 acti...
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)St...
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 thought...
Send us a textOur 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 byp...
Send us a textApproximately 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 ...
Send us a textWe’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 ...
Send us a textKey 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 ...
Send us a textIntroductionHealth 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 e...
Send us a textSign 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)· Supplem...
Send us a textIntroduction 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...
Send us a textIntroduction: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 spou...
Send us a textThe 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 ex...
Send us a textIntroduction: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 b...
Send us a textKey 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 t...
Send us a textEver 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 l...
Send us a textAre 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 lik...
1Send us a textImagine 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 (ge...
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