Send us a text

What really helps prevent injuries—and what should you do when one inevitably strikes? In this episode, I use my friend Tim’s pickleball injury as a jumping-off point to explore what the evidence actually says about ice, rest, NSAIDs, stretching, and more.

When Tim skipped his warm-up and pulled a calf muscle, it raised a question many of us face: was it avoidable? While ancient wisdom and modern influencers often shout conflicting advice, this episode sorts through the noise to uncover what’s evidence-backed, what’s outdated, and what might actually delay healing. For pain, yes, ice works—cooling slows nerve conduction and can help with comfort, as seen in this study of ankle injuries. But does it reduce inflammation in a helpful way? Possibly not. Some research suggests that vasoconstriction may hinder the delivery of reparative cells and removal of waste, as noted in this trial.

The evolution from RICE to PEACE to MEAT and even PEACE & LOVE reflects our shifting understanding. A meta-analysis of 22 randomized trials found no conclusive benefit of ice when added to compression or elevation. As for NSAIDs like ibuprofen, the Cochrane Review revealed no significant advantage over acetaminophen in pain relief or swelling reduction—and no clear evidence they speed up recovery.

What about rest? Surprisingly, prolonged rest may do more harm than good. The Deyo study and later NEJM data show that continued normal activity (within pain tolerance) results in faster recovery than either bed rest or structured exercises, at least for acute low back pain—offering insights that might extend to other strains or sprains.

Can you prevent injuries altogether? Static stretching (think toe touches) doesn’t show strong support in RCT reviews, and while a recent meta-analysis found a small reduction in muscle injuries, the impact was modest. Dynamic stretching remains inconclusive according to current evidence.

The takeaway? When treatments or prevention strategies are studied over and over yet results remain ambiguous, it likely means any real benefit is small—a principle I call “Dr. Bobby’s Law of Many Studies.” Compare that with fall prevention in older adults: 66 RCTs involving 47,000 people showed strength and balance training significantly reduces falls by 20–30%. When something works, it tends to show up clearly and consistently.

Takeaways:
If you’re injured, ice and NSAIDs can ease discomfort—but don’t count on them to speed up healing. Resting too much may slow recovery; try gentle movement instead. Stretching might help a bit with prevention, but don’t expect miracles. Evidence

Send us a text

Answer a few questions to help me improve this podcast here.

We all want to live long and well—but how do we determine how many good years we have ahead?

In this episode of Live Long and Well with Dr. Bobby, we explore how to estimate both our total lifespan and the number of years we can expect to remain active and pain-free. Dr. Bobby reflects on personal experiences, emerging science, and time-tested frameworks to help you reframe your health trajectory with clarity and motivation. While we may not find exact answers, the tools and thought experiments shared in this conversation can shape the way we live now—and influence how we plan for the future.

We begin with why this topic matters, touching on personal stories of loss, aging milestones, and medical advancements. Then we move into three frameworks: how many years you might live (using tools from actuarial tables to cardiovascular risk calculators), how many of those years might be "good," and the wildcard of unpredictable events.

The simplest predictor comes from actuarial life tables, which estimate life expectancy by age and sex. A 55-year-old man today might expect to live to 79; a woman to 82. More advanced tools include the Framingham Risk Score, which factors in cholesterol, blood pressure, smoking status, and diabetes to estimate 10-year cardiovascular risk. Research suggests that sharing these risk scores can lead to behavior changes, as shown in this meta-analysis of 28 studies and preliminary evidence of outcome improvements.

On the genetics side, polygenic risk scores offer a glimpse into inherited risks, though they remain research tools for now (Nature study). More accessible are tests for specific genes like APOE4, which increases the risk of dementia (PubMed).

Beyond numbers, simple physical tests can offer insight. The Brazilian sit-stand test links mobility with mortality risk: fewer than 8 points doubles your six-year mortality risk. Grip strength, too, is a strong predictor of all-cause mortality across 17 countries (PubMed).

While biologic clocks based on DNA methylation are generating buzz, their utility remains limited due to variability between samples and testing methods (Nature Communications).

When it comes to estimating “good” years—those lived free from major pain or disability—the data are sparse. Some disease-specific tools (e.g., for MS or dementia progression) exist, but there’s no universal actuarial equivalent. However, we know muscle mass and aerobic capacity decline predictably with age—1–2% muscle loss per year and a 10% drop in aerobic fitness per decade (OUP Journal). Predicting your future function can begin with assessing how far you can walk, whether stairs leave you breathless, or how your weight and strength compare to a decade ago.

Finally, we can’t forget unpredictable events: the odds of a serious fall increase significantly after 65, and vision or hearing loss multiplies that risk (NCOA). Building physical resilience now can reduce these odds—see

Send us a text

Take the Health Type Quiz or Join the Newsletter here

Please give me podcast feedback with a few questions here

In this episode, I revisit the most powerful tool for longevity—exercise—and unpack fresh research that changes how we should think about its timing, type, and impact.

We begin with a quick recap of the foundational elements covered in Episode 2, emphasizing that aerobic activity can lower the risk of mortality, heart attack, stroke, cancer, and dementia by 20–30%, even when started later in life.

Then we explore compelling new studies that show how exercise affects everything from blood pressure to brain volume. A meta-analysis of 14,000 participants shows even 15–20 minutes of moderate exercise daily lowers blood pressure. A review of 19 trials links physical activity to better sleep efficiency and reduced wake time. In terms of weight management, a meta-analysis of 116 randomized trials finds that even 30 minutes of exercise weekly leads to measurable weight loss, with a dose-response up to 300 minutes per week.

Exercise also appears to influence mood. A review of 33 observational studies involving nearly 100,000 adults suggests that 5,000–7,000 steps daily correlate with reduced depressive symptoms. While causality remains uncertain, the association is intriguing. Beyond mental health, strength training may reduce inflammation: 19 trials show CRP levels dropped in adults who engaged in resistance training. Perhaps most excitingly, a smaller study found higher cardiorespiratory fitness linked to greater hippocampal volume and better memory in older adults.

To optimize these benefits, we explore emerging science around exercise timing and routine structure. A large study of 14,000 users wearing devices found that intense workouts within two hours of bedtime delayed sleep onset by 36 minutes. Perhaps finish workouts at least four hours before sleep for better rest. Interestingly, data from over 400,000 adults reveals that women gain more longevity benefit from exercise than men—and with less time invested.

We also cover weekend warriors. A UK Biobank study showed no difference in health outcomes based on when exercise occurred, debunking the belief that daily consistency is essential—what matters is that you do it. If you're sleep-deprived, caffeine might restore performance, as shown in a 10K time trial study. Lastly, a novel study using post-workout cold exposure showed that cold immersion reduced blood flow and amino acid uptake for up to 3 hours.