Live Long and Well with Dr. Bobby

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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

1. 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.
2. Sleep: Adequate sleep (around seven hours per night) is crucial, with poor sleep increasing the risk of Alzheimer's by 68%.
3. Smoking: Smoking cessation is critical, as smoking is linked to 5% of dementia cases.
4. Blood Pressure Control: Managing hypertension can greatly reduce the risk of cognitive decline
5. Obesity and Diabetes: Both conditions are associated with an increased risk of dementia.
6. Sauna Use: Regular sauna use correlates with a reduced risk of dementia, with benefits increasing with frequency of use and time/session.
7. Hearing Loss: Treating hearing loss may lower the risk of cognitive decline by maintaining cognitive stimulation.
8. Alcohol Consumption: Reducing alcohol intake can decrease the risk of cognitive impairment.
9. 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

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Resilience 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:

1. 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).
2. 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.
3. 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).
4. 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).
5. Supplementing won't solve the problem: Calcium/Vitamin D supplements don't seem to solve the problem.
6. 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!

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Swearing 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:

1. Physiological response: Does swearing trigger a fight-or-flight response? The evidence says no—heart rate and blood pressure remain unchanged.
2. Psychological arousal: Some researchers believe swearing might activate the brain’s amygdala, increasing confidence and reducing self-imposed limits.
3. 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 two

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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.

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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’