Send us a text

Take my Health Type Quiz and learn about yourself

Summary:
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.

🔹 Take Action:

• If you've ever faced an unexpected medical result, take a step back, ask the right questions, and seek out the right specialists.
• Interested in the six pillars of longevity and wellness? Download my free eBook "How to Live Long and Well" at DrBobbyLiveLongAndWell.com.

Send us a text

Take the Health Type Quiz

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

Want coaching from Dr. Bobby?  Information here

Send us a text

Take the Health Type Quiz here

Does 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:

1. 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】.
2. 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.
3. 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 text

Take the Health Type Quiz

In 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 Mindset

Follow Michael on Instagram

---------- 

Work with Dr. Bobby

Send us a text

Take the Health Type Quiz

Coaching with Dr. Bobby here

Episode 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:

🔹 The Detox Hype & Marketing Pitch

• Detox cleanses claim to remove toxins like heavy metals, pesticides, and plastics.
• Programs promise benefits like increased energy, improved digestion, and reduced inflammation.
• Many naturopathic practitioners promote detox therapies, despite limited scientific backing (study on detox therapies).

🔹 How Detoxes Are Supposed to Work

• Short-term fasting, juice cleanses, or restrictive diets.
• Addition of "cleansing" foods like coriander and supplements.
• Methods like saunas, enemas, diuretics, and laxatives to "flush out" toxins.

🔹 Does Detoxing Actually Work?

• Your kidneys and liver already detox your body—detox programs claim to enhance this process but lack scientific proof.
• Studies on coriander and citric acid showed toxin reduction—in mice and fish (study on toxin reduction).
• A systematic review found no reliable human trials showing benefits (NIH detox overview).
• A randomized control trial of detox supplements (papaya, peppermint, ginger) showed no difference in GI symptoms or health markers (RCT on detox supplements).

🔹 Can You Sweat Out Toxins?

• A systematic review of 24 studies found metals in sweat—but in minuscule amounts (sweating and detox study).
• Most toxins are removed via the liver and kidneys, not sweat.

🔹 Why Do People Feel Better After a Detox?

• Placebo effect: Expecting to feel better often leads to feeling better.
• Water weight loss: Temporary weight loss can create a sense of improvement.
• Psychological agency: Taking action makes people feel empowered.

🔹 Is Detoxing Safe?

• Short-term detoxing may be harmless, but long-term detoxes can cause nutrient deficiencies, electrolyte imbalances, and risks for diabetics or kidney patients.
• The supplement industry is unregulated, making detox products a potential safety concern.

🔹 What Should You Do Instead?

• No strong evidence supports detox cleanses, but if you’re determined to try one, consider an N of 1 trial (self-experimentation). Discuss with your doctor first.
• Measure baseline health markers before and after, and consult your doctor.
• For guidance, check out Episode 27 on how to conduct an N of 1 trial.

Takeaways:

✅ Your liver and kidneys already detox your body—no supplement or cleanse is necessary.
✅ If detoxing makes you feel better, it’s likely due to a placebo effect, temporary water loss, or increased self-awareness of diet.

Send us a text

Take the Health Type Quiz
Fascinating 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:

1. Question Health Claims: Evaluate whether improvements from treatments or products might stem from placebo effects, not actual efficacy.
2. Test for Yourself: Apply N-of-1 experiments to discern the true impact of treatments, incorporating blind tests where possible.
3. 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 text

Take the Health Type Quiz

Ever 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 1

2. 1986 New England Study on Randomized Trials for Individual Patients

----------

Work with Dr. Bobby: https://drbobbylivelongandwell.com/mastermind-waitlist

Send us a text

Take the Health Type Quiz

Do 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 Relationships
• Assess 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 Poll

2. UK New Year's Study

3. Swedish New Year's Study

4. Health As #1 Intended Resolution

5. Gym Membership Lapse Statistic

6. 2 Year New Year's Resolution Study

7. Resolutions vs No Resolutions Study

8. Positive vs Negative Resolution Study

9. Concern For Others Scoring

10. Refining Resolutions and Slips

----------

Work with Dr. Bobby: https:

Send us a text

Take the Health Type Quiz

Knowing 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 text

Link 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