Live Long and Well with Dr. Bobby

• #57 Microplastics: potential problem with no easy solution

  Send us a textSummary: Microplastics are showing up in our water, food, air—and in human tissues. In this episode, I unpack what the best studies actually show (and don’t), why risk is plausible but not proven, and the realistic steps you can take today without panic. In this episode, I cover:What microplastics are and why they’re everywhere—from packaging and clothing to tire dust—and why production is still projected to rise ~70% by 2040 (OECD). OECD+2OECD+2The signal that caught my attention: patients with microplastics in carotid artery plaque had a markedly higher 3-year risk of heart attack, stroke, or death (NEJM). Association, not proof—but concerning. The Guardian+3New England Journal of Medicine+3PubMed+3What’s turning up in the brain: autopsy work suggests rising microplastic loads in brain tissue, though causality remains unknown (Nature Medicine coverage). Nature+2Nature+2Everyday exposure: a liter of bottled water can contain ~240,000 plastic particles—mostly nanoplastics—using newer detection methods (NIH Research Matters). TIME+3National Institutes of Health (NIH)+3NCBI+3Indoor vs. outdoor air: estimates suggest we inhale tens of thousands of microplastic particles daily, with higher indoor concentrations (PLOS One). PLOS+1My takeaways for you (progress, not perfection):Respect the signal without catastrophizing. Human data are early, but cardiovascular and neurologic signals merit attention. New England Journal of Medicine+1Make the easy swaps: store food in glass, don’t microwave plastic, favor loose-leaf tea over plastic-based tea bags, and replace plastic cutting boards with wood or glass. (These trim exposure; they don’t eliminate it.) Air matters: consider a HEPA purifier for main living/sleeping areas and vacuum regularly; natural-fiber clothing sheds fewer synthetic particles. Water choices: where safe, use tap water with a quality home filter and a reusable (non-plastic) bottle—especially given the nanoplastic findings in some bottled waters. National Institutes of Health (NIH)Listener corner: You asked for more quick-hit myth busters (yes, we’ll do “Does chicken soup speed recovery?”), and thanks for the reminder to wear a

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• #56 Change exercise as you age?

  Send us a textExercise is the most powerful longevity tool we have, but after 50 the recovery curve, injury risk, and bone/muscle changes mean the smartest plan blends strength, power, impact, and slightly more recovery—so you can train hard without derailing progress.What we coverWhy this matters now: record-setting older endurance athletes (and I’m racing at 69) show what’s possible—if we train wisely.The “aging triad”: loss of muscle (especially fast-twitch/power), bone density shifts (sharpest around menopause), and rising osteoarthritis risk.The injury paradox: the fitter you are, the more a single layoff can cost; preventing setbacks is a longevity strategy.A practical framework: build strength, protect fast-twitch fibers, add tolerable impact for bone, and consider an extra rest day after hard sessions.Evidence, in plain English (linked)Muscle changes: We preferentially lose type-2 (power) fibers with age; quads are especially affected. Training can target this. Review.Women & men both lose muscle mass percentage-wise; patterns differ but loss is universal. Same review.Bone density: Women can lose ~2–3%/yr at the spine around menopause; men decline more gradually. CDC data brief.Running & knees: Long-term cohorts show no higher knee OA in runners vs. non-runners (Stanford cohort; systematic review, ~14k people), and even runners with established OA didn’t worsen—and reported less pain. Prospective OA cohort.Strength at any age: Even adults 85+ can add ~10% quad size and ~40% leg strength in 12 weeks; heavy strength work is safe when programmed well. Overview.Power/fast-twitch support: Short (30–120 s) high-intensity efforts and plyometrics can improve type-2 fiber function and neuromuscular drive in older adults. Narrative review.Bones respond to signal: In 80 trials (5,500 postmenopausal women), combined resistance + impact training improved spine and hip BMD regardless of menopause timing or baseline status. Meta-analysis.Recovery with age: Some data show more soreness and temporarily lower strength 24–72h post-lifting in middle-aged vs. young adults—supporting a touch more recovery after hard days. Study.Practical takeawaysLift twice weeklyAdd brief power: 20–30-second hard intervals or controlled mini-hops/step-downs; keep impact tolerable.Build bones: pair resistance work with  impact (jog/jump rope as tolerated). If you have osteopenia/osteoporosis, get your plan cleared first.Recover like it matters: if a session is truly hard, consider one extra easy/recovery day.Audit risk: dial back higher-risk activities that would sideline you for weeks; prevention preserves gains.If this episode helped, please rate the show and share it with a friend. To get my newsletter with practical, evidence-backed steps for living long and well, visit DrBobbyLiveLongandWell.com.

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• #55 The 5" food rule: safe to eat? Or misguided?

  Send us a textBe honest—have you ever rescued a French fry from the floor? In this bite-size myth episode, I test the famous “5-second rule.” I walk through what actually transfers to your food (fast), when that matters, and why a little microbial exposure isn’t always the villain—while drawing a hard line for high-risk settings and situations.Key Topics & TakeawaysThe verdict meter: The 5-second rule is false—bacteria can transfer in <1 second. In a Rutgers lab study, juicy foods like watermelon picked up the most, gummies the least; tile/steel transferred more than carpet (Applied and Environmental Microbiology / PubMed).Foodborne illness is common: ~48M illnesses/year in the U.S., ~128k hospitalizations, ~3k deaths. Usual suspects include Salmonella, E. coli, Campylobacter, Listeria, and norovirus. Symptoms are typically GI, but severe cases occur—especially in the very young, elderly, pregnant, or immunocompromised (CDC overview).Context matters: Moisture and surface trump “time.” High-moisture foods collect more microbes; visibly dirty or high-traffic floors (think convenience stores) raise risk—regardless of seconds.When to skip the floor food—no debate: If you’re immunocompromised, pregnant, very young/elderly, or you’re in a hospital/clinical setting, don’t eat it. Full stop.Nuance: Are microbes always bad? Early, diverse exposure to benign environmental microbes associates with more resilient immunity. Farm-exposed kids had lower asthma/atopy rates (≈20–40%) versus city peers (NEJM). Greening urban daycare yards (adding soil/plant matter) increased skin/gut microbial diversity and shifted immune markers in a favorable direction (Science Advances). This doesn’t mean “eat off the floor”—it means the bigger story is about exposure diversity and context.My practice: At home, I don’t stress over a quick drop on a clean surface; out in public or medical settings, I pass.Bottom Line Microbes hop on fast; the “rule” doesn’t save you. But danger depends on what fell, where, and who is eating it. Be smart, especially if you or your environment are higher risk.Call to Action What health saying should I myth-test next? Text me your favorites (include your email so I can reply), and please rate the show on Apple/Spotify. Want my newsletter on practical, science-backed longevity? Join me at DrBobbyLiveLongAndWell.com.

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• #54 What are we to believe? (With Dr. Adam Cifu)

  Send us a textSummary: I unpack why medicine sometimes reverses course—and how you can tell sound evidence from shiny anecdotes—with physician-author Dr. Adam Cifu of the University of Chicago and co-author of Ending Medical Reversal.Key topics & takeawaysWhy medicine “flips”: Plausible theories + observational data → premature guidelines; true answers require randomized trials. Classic examples: menopausal hormone therapy, early peanut avoidance, and stents for stable angina (LEAP trial, COURAGEOpen-minded skepticism: Ask, “What’s the human outcomes evidence?” Cool mechanisms and moving testimonials aren’t proof.Hype outside the clinic: Mitochondria “rechargers,” microbiome panaceas, and biological age tests are intriguing—but not ready for prime time.Nutrition sanity:  For supplement evidence summaries, I like Examine.When AI helps (and when it doesn’t): Tools can orient you to established topics; they’re weaker on breaking studies. Look for linked primary sources.N-of-1 experiments: When evidence is uncertain and the outcome is measurable (sleep, blood pressure, pain), test on yourself—track a baseline, try the change, measure again, and, if possible, stop-start to confirm. Use symptom diaries, validated scales, or wearables.Humility is a signal: Trust sources that sometimes conclude “we don’t know.” I often check Cochrane Reviews for balanced syntheses.About my guest Adam Cifu, MD is a professor of medicine at the University of Chicago, author of 140+ peer-reviewed papers, and co-author of Ending Medical Reversal. He writes at Sensible Medicine.Call to action If this episode helped you think more clearly about health claims, share it with a friend and leave a quick review on Apple or Spotify. For my newsletter on practical, evidence-supported longevity, visit DrBobbyLiveLongAndWell.com.

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• #53: Ultra-Processed Foods: How Harmful and Why?

  Send us a textI unpack what “ultra-processed” really means, why these foods are so easy to overeat, what the best evidence shows (including metabolic-ward studies), and how I personally navigate them without fear or perfectionism. Key topics & evidence (in plain English):What counts as “ultra-processed”? I walk through the NOVA system—useful, not perfect—and where borderline items (frozen meals, boxed mixes) fit. See an overview of NOVA classifications here. How we got here: post-WWII abundance of refined flour, cheap sugars, oils, and a cultural push for convenience—now ~60% of the U.S. diet comes from UPFs (study). Additives: stabilizers, emulsifiers, preservatives, and colors are generally recognized as safe (GRAS). I explain why, on their own, they’re probably not the main health issue. The bigger problem: UPFs are energy-dense, engineered for bliss (fat/sugar/salt + perfect texture), and easy to eat quickly—driving higher calorie intake.  • Metabolic-ward crossover trial: +~508 kcal/day when participants ate UPFs vs minimally processed (Cell 2019). • Overweight adults in a crossover design: +~814 kcal/day on the UPF week (PubMed). • Another recent crossover RCT reports ~300 kcal/day higher on UPFs (Nature Medicine 2025). What I recommend (and what I do):Prioritize whole foods most of the time; shop the perimeter; cook when you can. Canned tomatoes/beans and frozen fruits/peas are fine helpers. If weight, diabetes, or blood pressure are concerns, be extra cautious with UPFs—they’re designed to be irresistible and calorie-dense. Moderation wins: I enjoy favorites (yes, even boxed mac ’n’ cheese and crunchy peanut butter) without letting them dominate my plate. Takeaways you can use today:Build meals around minimally processed proteins, veggies, fruits, and beans; let convenience items support—not star—in your diet. Watch “calorie-dense + easy to overeat” combos (chips, sweets, fast food). If you have them, portion once, then put the package away. If symptoms or inflammation are puzzling you, try a short UPF-light experiment (2–4 weeks) and see how you feel. If this episode helped, please follow and leave a quick review—and share it with a friend who’s curious about UPFs. For my newsletter and resources, visit drbobbylivelongandwell.com.

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