Retire With Purpose - The Retirement Podcast

522: The Six Pillars to Living Longer & Healthier in Retirement with Dr. Bobby Dubois - Part 2

21 snips

Sep 15, 2025

Dr. Bobby Dubois, a board-certified internist, shares transformative insights on living longer and healthier. He highlights the importance of mind-body harmony, stressing practices like meditation and nature walks to reduce anxiety. Delve into the benefits of heat and cold exposure, including sauna use and cold plunges, backed by science. Most importantly, he reveals social connections as the strongest predictor of longevity, outpacing even exercise. Dr. Dubois encourages a coordinated approach to wellness, making you your own health 'quarterback'.

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INSIGHT

Social Ties Trump Classic Risk Factors

The Harvard Study found social relationships were the strongest predictor of living long and being functional in old age.
This beat traditional risk factors like blood pressure, exercise, and smoking.

ADVICE

Use Short Breath Work Daily

Practice daily mind-body activities like meditation, yoga, or breath work to lower blood pressure and anxiety.
Use short breath-work drills (e.g., enhanced sigh) when stressed to quickly calm heart rate.

INSIGHT

Nature Walks Quiet The Amygdala

Walking in nature reduces amygdala reactivity to stress more than walking in urban settings.
The calming effect comes from the environment, not exercise alone.

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Living longer is one thing. Living well is another. In Part 2 of my conversation with Dr. Bobby Dubois, we unpack the final three pillars of his blueprint for longevity: mind-body harmony, heat & cold exposure, and social relationships.

Dr. Bobby explains why practices like meditation, breathwork, and even walking in nature can calm the brain and lower anxiety. We also explore the science-backed benefits of sauna and cold plunging—and what’s hype versus what’s real. Finally, we uncover why social connection is the single strongest predictor of living a long, healthy, and fulfilling life.

If you want practical, evidence-based ways to boost your health, not just your longevity, this episode shows you how to put it all together.

In this podcast interview, you’ll learn:

How meditation and breathwork improve brain and heart health.
Why saunas reduce risk of heart attack and stroke.
The science behind cold plunges and their impact on mood and happiness.
Why social connection is the strongest predictor of longevity, even more than exercise.
How to be your own “quarterback” for health and wellness instead of hiring multiple coaches and gurus.

Show Notes: HowardBailey.com/522

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