Live Long and Well with Dr. Bobby

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

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

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

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