January 5, 2026 • 46 mins
AI doctors, $1,000 wellness gadgets, 'miracle' supplements—2026 health headlines are louder than ever. But behind the buzz, what do we do to reshape how we heal, eat, and live? On today’s show, Dr. Adam looks at real trends that matter—what’s proven, what’s hype, and how to make smarter choices for your body and your budget. From the AI revolution and the primary care divide to the rise of behavioral health and breakthroughs in longevity science, we’ll help you separate the science from the sales pitch—and show you how to land on the right side of the healthcare transformation.
Dr. Adam Brockman answers caller questions
Dr. Adam Brockman answers caller questions
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:10):
Welcome to the number one radio health talk show in America,
The Doctor Bob Martin Show. Doctor Martin is a chiropractic physician,
a Board certified clinical nutritionist, and diplomat of the American
Academy of Anti Aging Medicine. The information presented on this
show is educational in nature. Please consult your personal healthcare
provider regarding health issues. You may have got a health
(00:32):
related problem or challenge, not feeling well, and you just
don't know where to turn or what to do. Doctor
Bob Martin is here for you and will do his
very best to answer your health question. The tone free
number to ask Doctor Martin a health question or to
make a health related comment is eight hundred six oh
six eighty eight twenty two. Eight hundred six oh six
(00:52):
eighty eight twenty two. That's eight hundred six zero six
eighty eight twenty two. It's the Doctor Bob Martin and
show good.
Speaker 2 (01:02):
Health, good relationships, prosperity. That's what we want in twenty
twenty six. Right, Well, you've taken the first step to
improving yourself by tuning in today. Good day, and welcome
to the Doctor Bob Martin Show. I'm your host, Doctor
Adam Brockman, and let's focus on you today. What can
we expect out of your health in twenty twenty six.
(01:23):
I plan on giving you a quick snapshot of the trends,
the health trends that you can expect this coming year.
I want you to picture this. It's Monday morning and
you're scrolling through your news feed. One headline screams about
AI revolutionizing medicine, Another warns about the skyrocketing drug costs,
and a third promises that longevity treatments will help you
(01:45):
live to be one hundred and twenty. Somewhere in the
mix and somewhere in between, you're wondering what's real, what's hype,
and what's actually matters for your health? Right now, That's
exactly what we're going to unpack today, because twenty twenty
six isn't just another year in healthcare. It's the year
the industry stops experimenting and starts committing. The pilot studies
(02:09):
are over, the real transformation begins.
Speaker 3 (02:12):
Now.
Speaker 2 (02:13):
What we're witnessing is the most dramatic reshaping of American
healthcare in decades. Artificial intelligence it's no longer science fiction,
it's operational reality. In new insurance codes specifically created for
AI augmented services. I meanwhile, healthcare costs that they're still
(02:33):
crushing families at an unprecedented rate, and they're forcing a
dangerous stratification or separation between where your zip code is
in your bank account, and it's increasingly determining the quality
of healthcare that you receive. But here's what you need
to know, and this is why I want you to
(02:54):
stick with me the entire hour. Some of these changes
it could revolutionize your health for the while the other
changes they may threaten and it leaves millions behind. And
the difference between which camp you fall into often comes
down to one thing, and that's knowing how to think
critically about these trends. And folks, if you've got questions
(03:18):
or concerns about any of this or what's going to
happen in twenty twenty six, I want to hear from you.
I want you to call us at eight hundred to two,
that's eight hundred six or six eight eighty two to two,
which is share your story, challenge the norm, or tell
us what health trend has been making you scratch your head,
and also head over to doctor Bob dot com. That's
(03:38):
out the word doctor docto r bob dot com. There
you can submit your question and you can browse through
our resources and our tire podcast library, And folks, I
want to go ahead and paint this picture again. That's
real for twenty twenty six healthcare. First, that AI revolution,
It's happening, whether we're ready for it or not. These
(03:59):
healthcare systems over across the country are investing billions in
predictive technology, remote monitoring, in diagnostic assistance, and the early
results they show promise for catching diseases earlier, in reducing
medical errors. But there's still a trouble in reality, and
this technology isn't being distributed equally. The second, we're facing
(04:20):
what experts are calling the Great primary care divide. The
high income Americans are flocking to concierge medicine and direct
pay clinics, and middle class patients are getting squeezed into
shorter appointment times and more telehealth and than those that
are on Medicaid. They're increasingly concentrated in over abundant clinics
(04:42):
with razor thin margins. And third, behavioral health demand is
surging beyond our systems capacity to respond. The statistics they're
huge we're seeing unprecedented increases in anxiety, depression, and substance
abuse disorders, just as insurance coverage becomes more and more uncertain.
(05:03):
But here's one trend that's genuinely exciting. There's many GLP
one alternatives out there and that's here to stay. And
this isn't just talking about the medication you get in
the pharmacy. We're talking about many, many alternative options that
are healthier for you. And it's not just about weight loss.
We're talking about reductions and diabetes, heart disease, and even
(05:24):
stroke risk. But the surge in demand is it's overwhelming
for our healthcare infrastructure. Folks, Today's show is going to
be built around one central thesis. In this era of
health hype and medical misinformation, your ability to think critically
isn't just helpful, it's essential. So I will give you
(05:46):
some of your questions that you know answered this hour,
and I also want you to be involved with the show.
So call us again at eight hundred and six zero
six eight A two two, or visits at doctor Bob
dot com. Our main story today is going to arm
you with everything you need to know about navigating twenty
twenty six is health landscape, which trends deserve your attention,
(06:09):
which ones are designed to separate you from your money,
and most importantly, how to protect your family's health. Regardless
of which of these massive, massive changes unfold, the reality
is this, twenty twenty six healthcare offers genuine opportunities for better,
more personalized, more effective treatment than ever before. But it
(06:30):
also presents risk of this two tiered system that could
leave millions of Americans behind. So your job and our
job together is to make sure you end up in
the right tier. And I want you to be part
of this conversation. It's not just a conversation or a lecture.
I want you to get involved in twenty twenty six
(06:52):
with us again. Call me at eight hundred and six
zero six eight A two two If something we discuss
resonates with your experience, or a challenge is your assumptions,
or it raises new questions for you. This is your
show as much as it is anyone's. And you can
also join our online community at doctor Bob dot com
for extended discussions, additional resources, and real time updates on
(07:14):
breaking health news. So it's next hour. It could change
how you think about your health, your healthcare choices in
your family's future. So let's make twenty twenty six the
best yet and get the most out of the show.
So we're here, we're here, and we're just getting started.
To stay with this entire hour. Okay, folks, let's get
into twenty twenty six health trends, the ones that are
(07:35):
worth your time and how you can start implementing them
right away, and let go. Let's go back to twenty
twenty five and if your health it felt like this
noisy group chat last year that where your sleep, you
had peens going off, there was stress alerts, your gut
was talking, you had glucose spikes. Well, this year, twenty
twenty six is the year that we turn that chaos
(07:58):
into a clear plan. So over the next few minutes,
we're gonna separate the hype from from that high impact
so you can feel better, you can think clear, and
you can move stronger without buying a closet full of gadgets. Now,
I want to check in with you here on a
on a scale from one to my smart watch just
judged my lunch. How overwhelmed are you by health advice
(08:20):
right now? It seems like it's everywhere right so I
want you to stick with doctor Bob and I and
let's show you what's what's credible out there this year,
what's actionable, and exactly how to get started. So these
this is what's happening with these health trends and millions
of us that we were ditching this generic, one size
fits all hacks and we're moving towards personalized, expert guided,
(08:43):
evidence based routines and not more complex, but more clarity.
So these are these are the headlines I want you
to watch this year, and we're going to discuss them
over the over the coming weeks and throughout the year.
So first up, let's talk about fiber. That's that's like
the new protein. What what protein was in the last
couple of years. Fiber I think is going to get
there this year. We're talking about gut first nutrition that
(09:04):
moves the center stage for your brain, your heart, and
even your metabolic health. We're talking about personalized microbiome testing
where it's simpler, there's smarter tools that translate results into
food first plans. And if we're talking about protein, there's
gonna be sustainable plant based protein innovation out there that's
(09:24):
already happening where there's fermentation forward and this whole food
approaches and options out there with a fraction of this
environmental footprint. Other things to look for this year is
wearable technology for sleep and heart rate variability. And we're
not talking about more obsession with what's going on constantly
checking our devices. We're talking about more trend tracking for
(09:46):
recovery and resilience and if we're looking at other options
this year for for metic stressors, and we're talking about
brief controlled cold and heat exposures where if they're safely applied,
it helps with your gut, tobolic, grit, ultra process regulations.
We're gonna talk about more with that. What's what's going
down the pipeline, the labels and the warnings that nudge
(10:08):
markets towards more real food options. We're gonna talk about
the tech mindfulness and the digital detoxes, those guardrails for attention,
mood and sleep today if we can. We're gonna also
discuss in brief detail, get into it more in the
coming weeks. But men's mental health movements, this cultural pivot
(10:28):
towards more and open conversation and timely care, and this
is why it matters there. We're not talking about gimmicks.
We're talking about mechanisms, and when you understand the why,
you can also pick just a few of these that
move the needle for you this year, and folks, we're
coming up on a break, but when we come back,
we're gonna get this just briefly again. We're gonna set
the trends for the year coming up and and hopefully
(10:50):
continue continue on this this conversation in the coming weeks.
You're listening to the Doctor Bob Martin the show.
Speaker 4 (11:00):
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Speaker 2 (12:04):
Now, around down right round, Welcome back. You're listening to
the Doctor Bob Martin Show. I'm doctor Adam Brockman, and
(12:24):
if you've got questions today about your health, nutrition, or
anything in between, give us a call at our toll
free hotline. It's eight hundred six er O six eight
A two to two. That's where you find Doctor Bob
and I to license physicians, and we're standing by to
help you unlock your best self. That's eight hundred six
er of six eight a two to two. Again, that's
eight hundred six ero six eighty two two. Let's get
(12:45):
back in today's conversation again. We're talking about trends, what
you might be able to see in twenty twenty six.
We're gonna touch on briefly today, maybe getting more detail
in the coming weeks. But let's let's ground this in
real life. We're here's here's truth. This isn't about mastering
health buzzwords. It's about feeling like yourself again. As surveys
(13:06):
they show that roughly three quarters of Americans they we
feel overwhelmed by conflicting health information. You've got miracle pill
clips all over Instagram. We've got AI meal apps with
bold promises, and we got labels that scream natural that
they read more still like a chemistry set. And recently
(13:30):
I had a call from Indianapolis and she told us
that she spends twenty minutes every grocery trip decoding labels,
and her exact words were, I want to feel like
I'm feeding my family well, but I don't have a PhD.
Is grass fed better than pasture raised? Is that AI
(13:51):
app actually helping or is it harvesting my data? So
these are these are common questions out there, and hands
up if that to you. We got busy professionals, parents, caregivers,
and anybody. We all want this clarity, but it's it's
hard to find in today's today's world. And that's that's
why doctor Bob and I were here for you. To
(14:14):
hopefully give you some of that clarity. That's why we
want to hear from you. You know, call us, email us,
whateverever it is. We love answering your questions. And our
mission today though, is simple. We just want to cut
through the noise and we want to hand you, maybe
you know, just a few moves that you can do
this week and help you feel maybe a difference in
the in the in the coming weeks, maybe even by
(14:35):
next Monday. So let's talk about evidence in let's talk
about it in plain English. If we go back to
what we're talking about with fiber, it's going it's gonna
play a starring role this year. There was a major
analysis in twenty twenty four followed tens of thousands adults
for multiple years and have found that about forty grams
(14:56):
of diverse fiber each day. It correlated with better br
and heart markers. And we're talking about the mechanism behind this.
Fiber feeds the gut, micro microbes, the microbiome, and it
produces anti inflammatory compounds with brain and cardiovascular benefits. So
the translation here is it's not just eat your vegetables,
(15:18):
it's diverse those those plants daily plenty of fiber across
the board. And now again we're just going to touch
on some of these topics briefly today and again get
get in more detail as the coming weeks and Moss come.
But AI nutrition is going to be big this year
and the coaching out there, it's a it's a reality check.
(15:38):
There's these popular AI nutrition apps that can be helpful,
but their accuracy it swings widely when they don't have
your biometrics, your your medicine or contacts with it. And
without that, AI is making educated guesses if best. I
still think humans, especially trained nutritional professionals, whether it's functional
(16:00):
medicine experts, dietitians, you know, your helpful staff at your
local health food stores. That's that's what we're talking about.
Those folks. They still outperform on adherence and nuances. It
us AI maybe as a tool, but not the end
all be all. Another another trend this year we're going
(16:20):
to talk about is creating, and we're talking about creating
beyond the gym, and it's not just for bodybuilders. The
trials shows that shows that create creating it can support
brain energy and non athletes I think working memory and
mental stamina. Often with three to five grams daily. It's
one of the most studied supplements. But still discuss this
(16:44):
in you know, of combination with other supplements or stacks
or medicine with your with your clinician or your functional
medicine expert. And again we we talked on this late
last year. We're talking about clean beauty and breakthroughs there.
We're shipping from natural claims to truly certified products that
have been linked to meaningful drops and hormone disrupting chemical
(17:08):
exposure within weeks. That's what the beauty industry had been
founded on, is all these these chemicals in there that
that make you prettier, but they affect your whole system.
So we're having this practical move and it starts with
what touches most of our skin most often. And we're
talking also this year about glaceans. With these long lived populations,
(17:31):
the ones that live to be one hundred, they don't
fear carbohydrates. They favor high quality sources of those. We're
talking about beans. We're talking about the ancient grains, the
intact grains and seasonal fruit instead of maybe these these
processed type of carbohydrates, the simple sugars, and such quality
(17:53):
and context beat that just avoiding carbohydrates altogether. Again, we're
going to circle back around to that personalized microbiome health.
The most useful tools that are measured. They measure the
diversity in those short tin fatty acid potentials and that
translates results into food first steps, real food steps, more plants,
(18:18):
more polyphenols, more prebiotics. In early trials they suggest targeted
prebiotics can shift markers in just eight to twelve weeks.
We're going to talk about sustainable plant based protein innovation,
the fermentation forward proteins and whole food blends that can
(18:38):
reduce the environmental impact compared to conventional, say beef, while
maintaining that protein quality, especially when paired with legumes and
grains to get that complete protein. And wearables are going
to be big again this year for sleep and that
heart rate variability. That heart rate variability that we're talking
(19:00):
about when we're talking about the raises in the fluctuation
in our heart rates, we're talking about that flight or
fight type of symptoms. You know, hey, are we always
burning our adrenals at both ends? And how can we
stop that? That heart rate variability is most helpful as
that trend with the variables, so it's not necessarily a
(19:22):
nightly verdict. So the aim for that consistent sleep in
morning daylight and watch those weekly averages as much as anything.
When we're looking at our wearables, and again those brief
tolerable exposures to hot and cold, those hormetic stressors, they
can help nudge metabolic and vascular resilience. If you're thinking
(19:44):
about twenty to sixty seconds of cool coolness, you know,
cold water at the end of your shower or short
sauna sessions. Avoid the extremes and that consistency is always
always winning. The ultra processed foods, I think with a
our Health and Human Services secretary is going to talk
about more where the warning labels in marketing limits exist
(20:07):
with these ultra processed foods, where purchases they shift more
towards simpler staples. Again, we don't necessarily need the law
to act, but you can already go in ahead and
start doing this with your grocery cart. That can be
the policy that you control. And again we talked about wearables,
but what about this tech mindfulness and its digital detoxes
(20:29):
disabled these non essential the notifications that are always going
off maybe they go off at two in the morning.
Set yourself with time limits, just like we probably do
with our kids. Set yourself a time limit and try
short social media breaks. These small guardrails they improve your mood,
your focus, and even your sleep quality. And again we're
(20:52):
going to focus on women's health throughout the year, but
I also going to focus on men's mental health, where
where maybe your family members or friends check in. Especially
you know, men they deal with with stress, just as
you know, work stress, the relationship stress, community stress. You know,
maybe even get involved with a community group and normalize
(21:14):
these help seeking so we can improve follow follow up care.
You know, vital these are these things are vital for sleep, stress,
and even even longetity for men. So we're gonna discuss
some of these topics mental men's mental health throughout the year.
So folks, again we're just we're getting into it today,
just giving a touching briefly on some of these topics. Again,
(21:35):
if you've got questions, give us a call or head
over to our website at doctor Bob dot com. Our
hotline is eight hundred and six or O six eight
A two to two. You're listening to the doctor Bob Martin.
Speaker 5 (21:45):
Showing on a lighte next strike are you eating on
the perfect night? How are you waiting to the time
(22:07):
is night?
Speaker 3 (22:09):
Way?
Speaker 5 (22:12):
Don't you learn to deal it?
Speaker 3 (22:14):
Dat?
Speaker 5 (22:15):
Don't you want to take the wheel stand?
Speaker 2 (22:18):
Don't you meet another man?
Speaker 3 (22:21):
Way?
Speaker 4 (22:24):
Money you wain?
Speaker 2 (22:27):
Welcome back, Doctor Adam Brockman here as we return to
the Doctor Bob Martin Show, America's number one health talk
radio program. And before we jump back in the day's
conversation on the trends of twenty twenty six, what you
might be able to see. I also want to remind
you that your wellness journey continues even when we're off air. First,
our physician team is always available at eight hundred six
(22:48):
er O six eight E two to two for your
health questions. That's eight hundred six er O six eight
eight two to two. Second, don't forget. You can access
our entire podcast library anytime at doctor bob dot com.
Listen to your favorite episodes. You can catch up on
shows that you've missed, or you can discover new health insights.
It's all available twenty four to seven at doctor Bob
dot com. Spelling out the word doctor docto r bob
(23:10):
dot com. All right, Before we get back into today's
conversation on the health trends, I want to ask you
if you've ever wondered what many dennis and dental hygienis
use to keep their smile in top shape. Well, here's
their secret. It's the Sprite dental defense system. It's also
my go to for maintaining oral health and I recommend
it to everyone, my family, my staff, my team, and
(23:34):
even my patience. And the key ingredient is xylatol. It's
a plant based wonder. It's not just a sweetener. It
also protects, It fights cavities, it reduces plaque, and it
helps keep your bad breath at bay. And Spry has
harnessed its power in every product from their toothpaste and
their gum, and they have great flavors like peppermint, spearmint,
(23:58):
and cinnamon. And here's why it works. Xylotol. It disrupts
the growth of harmful bacteria. It prevents the bacteria from
sticking to your teeth and causing tooth decay. It's a
natural weight to maintain your oral health without harsh chemicals.
So if you want to know my daily routine, I
brush with Spry toothpaste, I rinse with spray mouthwash, and
(24:20):
I chew Spry gum after meals. It's a simple, it's
an effective way and it makes a world of difference.
Spry is easy to find and you'll find it at
CBS Target sprouts in all natural grocers' locations, and if
you want to learn more, head over to Clear dot com.
That's spelled x L e a r dot com. They're
also the makers of Clear nasal sprays, which this time
(24:43):
of year I recommend as well. So folks, your smile
and also your dentist, well thank you when you use Spry.
It's time to unlock the secret to a healthier smile
with the Spry dental defense system. All right, let's continue
our conversation on the what we can see with the
trends in twenty two. I want to give you a
seven step action plan that you can implement just one
(25:05):
of these each day and by next Monday, you'll have
you have a quite a bit of difference in your
in your routine and maybe even some noses and how
you feel. The first, the first thing I want to
talk about, we need to filter through. There's so many
different options out there, conflicting health information out there. One
of the first questions you can ask yourself is this
peer reviewed? Is it doesn't have research behind it? If
(25:28):
we're looking at new supplements or new health trends, even
if it's something on the TikTok shop, see if there's
research behind it or the claims that they're saying specific
and measurable. And who Also, if there's all this conflicting information,
who benefits If you're staying confused. So I want to
challenge this for you. If you can't explain the mechanism
in one sentence, take a step back and pause. You know, again,
(25:50):
you can always ask us a question on a on
a particular a new trend or supplement out there. Another
thing again, we talked about fiber if so option two here,
if you make fiber your daily anchor, add just one
high fiber food today, maybe that's beans, or it's berries
with your breakfast, it's vegetables at dinner. Very simple changes
(26:12):
that you can make. And if you're aiming for thirty
five to forty grams a day from these diverse options,
diverse foods, that's what we're looking for. Prioritizing that whole
food over isolated fiber powders. But if you need to supplement,
if you're not getting it all through your whole foods,
then then go ahead in supplement the fiber where you
(26:32):
need to. A third thing we want to talk about
is trying a sustainable protein swamp. Maybe just two meals.
Aim for two meals this week. You rotate in some lentils,
some tow food or the fermented protein options that I
told you about. These are all things you're going to
see more of this coming year. So simple things here.
You can compare legomes with ancient grains to round out
(26:56):
those amino acids. Making a complete protein you need a
simple example, try for lentle chili with brown rice. Very
very simple to make, very accessible. You can put in
your grocery cart this week. Fourth option here and I
hope you know again take down some notes on these
track what actually matters. You don't have to have your wearable,
(27:20):
your digital digital clock on you measure everything we're talking
about this week. Record your bedtime, your total sleep in,
your heart rate variability, and make it your weekly averages.
See what days you might need to make some switches
in your daily routine. And we're talking about small changes
maybe putting your lights out fifteen minutes early and getting
(27:43):
ten minutes of morning daylight before you start your day.
These small changes, you can tally them and by next
Monday you already see a difference. We discussed briefly number
five here. We discussed briefly on finishing your showers with
twenty to sixty seconds of of cooler water. And if
you don't like that, maybe have a short sana session
(28:05):
if you have access to that, and keep that, keep
it tolerable. It doesn't need to be any extremes here,
and it's consistency over that intensity. And your your sixth
option here is making microbiome friendly choices. Eat eat something
known as as five times five, five colors and from
(28:25):
five different plants per day, make it colorful. That's what
that's what we're looking at. We've said, we've said that
often often on the show. And if you use a
like a personalized microbiome test, only choose one that gives
clear food first steps that you can try for eight
to twelve weeks that you're gonna you're going to be
able to continue it consistently. That's what we're talking about here.
(28:45):
If you're using those those AI guided type of type
of of apps or options for you, and so do
things that you can do consistently. That's that's easily accessible
for you. And our final, our final thing that you
can implement the seventh step is your digital guardrails and
and use some mental health check in so so you
(29:08):
set those those app limits, your your daily tech curfew
for yourself, not just your kids. And we talked about
men's mental health. Men, you know, schedule a ten minute
check in with a friend, a FORMO coach, or somebody
you trust that its strength is in asking and not
(29:28):
hiding from these options. So again, if we're doing a
quick rundown of these of these seven steps an action
plan for this week or this month, we're talking about
filtering that high pag get get that out of there.
Get if it does not peer reviewed, ask yourself, is
there there is the science there? And if it's not,
walk away. Number two, make fiber your daily anchor. Number three,
(29:52):
try a sustainable protein swap. And number four, track what
matters your your sleep, your heart rate ability, your bedtime routine.
Track those things you don't have to track everything. Your
phone doesn't have to go off all the time, giving
you notifications on this, that and the other. Just track
what mattered. Always ask for help. You can ask for
(30:13):
help from Doctor Bob and I. You can ask for
help from a functional medicine expert. These are the things
we need to do. And again a few other things
that we can try as those those clean personal care
options to start with shampoo, the moisturizer, the toothpaste, like
we mentioned with spry, get those those again. If it
hasn't been peer review to research, look into it a
(30:34):
little bit further. Prefer those third party certifications and set
your set your food budget, shop seasonal and local when possible,
and invest in quality. That's what matters, and that's what
matters for your household. So again we're trying to make
it healthier in twenty twenty six. These are the trends
where after the break we're going to get to a
few of your collar questions. You're listening to the Doctor
(30:55):
Bob Martin Show.
Speaker 6 (30:59):
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formula from Hardy Nutritionals. Welcome back doctor Adam Brockman here
(34:10):
and you're tuned into the Doctor Bob Martin Show. And folks,
if you're loving our conversations today, why not share the
health wisdom. Tell a friend, a family member, or a
loved one to join us. Together we can build that
community that's committed to a better living. And remember doctor
Bob and I were always here for your health questions
at eight hundred and six r O six eight A
two to two. And also, don't forget our entire podcast
(34:31):
library is waiting for you at doctor Bob dot com. Again,
that's doctor Bob dot com. Spell another word, doctor dooct
o r bob dot com. All right, let's get to
a couple of your your questions today. First up, we
have Loretta in Barstow California.
Speaker 3 (34:47):
Loretta marscoll California, I would like to know how you
lift up protruding up bladder on the seventy one age
seventy one female, What.
Speaker 5 (35:02):
Nutrition to use?
Speaker 2 (35:04):
Thank you, hi, Loretta, and thank you for your question.
What your describment. It sounds like a bladder prolapse and
that's common after childbirth and with a postmenopausal tissue changes,
and many women can manage it well without surgery. So
two priorities right away to get the right support and
(35:24):
reduce anything that can increase that downward pressure on the
pelvic floor. What I want you to do is seek
prompt evaluation from your gynecologist if you have any of
the following difficulty starting urination or fully empty in your bladder,
or if you have recurrent UTIs urinary track infections, if
you have blood in your urine, fever or even severe
(35:46):
pelvic or back pain, or if there's any visible tissue
irritation or ulceration or changes in a tissue. So foundational
support that are non surgical options. One of them can
be a mechanical support where a small removable device that's
fitted by your gynecologist can that it supports your bladder physically,
(36:07):
it's a ring of support if you will, and it's
often used for bladder prolapse and many women they find
immediate relief with that. And you can use support garments
like prolapse specific underwear that can add to like a
gentle lift during standing and walking. And one thing I
usually suggest is to try to do some light contraction
of your pelvic floor before or during when you when
(36:29):
you cough, you sneeze, or you lift up or you
stand from a from a seated position or from a chair.
This quick bracing it lowers the pressure on that prolapse.
Other things you can do are pelvic floor physical therapy
and precision matters. Here people they often bear down when
trying to do kegels. A physical therapist can teach you
(36:50):
the correct activation and it's far it's more of a
gentle lift and close. It's not a push, so use
that biofeedback as needed, and it trains you to coordinate
that breathing your movement. You can also try to do
a routine of these public floor exercises, like three sets
per day for eight to ten slow contractions, so you
hold each of them for five to eight seconds and
(37:10):
then you fully relax between those wraps. So you do
this to those ten quick pulses and you excel during
when you lift, you never strain, and expect to do
this for a few weeks before you see that meaningful change.
A therapist can guide you with this. As far as
your bladder and bow habits, maybe try your to time
(37:33):
your voiding or your yourination urinate on a schedule at
every two to three hours to reduce that urgency or
the straining, and use a what I call it double
voiding technique where you stand up and then you relax
and you sit again and you try to empty your
bladder completely. And if you are prone to constipation, that
is a concern here because straining worsens that prolapse. Again
(37:56):
what we talked about earlier in the show. Aim for
that thirty five to forty gram of fiber daily, the vegetables,
the berries, the legumes, the chia, the flax seed, all those,
and then also steady hydration. So there you go as
far as the time voiding, the constipation, trying to avoid
any risk of constipation. As far as nutritional support, which
you asked that protein, we're looking at about a gram
(38:21):
of that per kilogram a body weight that supports your
muscle and connective tissue repair, and distribute that across your
meals maybe eggs, greek yogurt for breakfast, and fish and
lagomes for lunch or dinner. Vitamin C we're looking at
about two hundred and fifty to five hundred milligrams twice
a day. It supports that collagen cross linking. So you're
(38:42):
looking at citrus, bell peppers, berries, and then another thing
with the collagen peptides maybe ten to fifteen grams daily
can complement that pelvic floor rehab and it's actually college
is best absorbed with vitamin C. As far as minerals go,
we're looking at adequate zinc maybe about eight to twelve
milligrams a day, Manganese one to two milligrams per day.
(39:03):
They exists with that connective tissue repair and enzymes, and
I always prefer food sources, but you can supplement if
the diet it doesn't allow for that, and avoid adding
copper unless that's directed by your functional health expert. As
far as hydration goes, we touch on that briefly. But
you wanted the color to be like a pale straw color.
(39:26):
That's a daily target to prevent that constipation in that irritation.
As far as magnesium is a great thing to add
in here, it helps the muscles relax. If your stools
aren't hard, Magnesium about one hundred to two hundred milligrams
with dinner, it can soften from your stools without straining. Again,
check with your condition if you have any risk of
a kidney disease or maybe interaction with any other medications.
(39:48):
As far as we talked about the ground flax seed
that helps with those fital estrogens, maybe just about one
to two tablespoons a day of flax seed can help
with this. And if you have a history of anything
like soy related is another option here with phido estrogen.
If you have a history of estrogen sensitive sensitivities, review
that with your clinician. As far as anti inflammatory goes,
(40:13):
it increase your emphasis in vegetables, lagomes, nuts, seeds, olive oil,
all those can help. As far as everything goes that
gives you a good baseline. I always suggest with these
type of things make sure your gecologist is in the loop,
your functional medicine expert. But many women your age, they
regain comfort and confidence with a combination of these, that
(40:35):
precision of pelvic floor training, the mechanical support when needed,
and smart nutrition. So the goal is not always perfection.
It's that steady, gentle progress that reduces pressure, It strengthens
the support, and it proves your quality alive. Thank you
again for your question, Loretta. I hope this helps you.
All Right, folks, we're coming up on another break. You're
listening to the Doctor Bob Martin Show. Are you tired
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Speaker 1 (43:02):
I must stay conches.
Speaker 2 (43:06):
Through the.
Speaker 5 (43:08):
Case.
Speaker 2 (43:10):
So, like well, friends, we've reached the end of this
hour of the Doctor Bob Martin Show, and I want
to take these final moments to pull it all together,
because knowledge without action is just entertainment, and your health
deserves so much more than that. Let's recap some of
the trends that we're going to see in health in
twenty twenty six. We talked about the microbiome that's rewriting
(43:33):
how we think about our gut health, the plant based
protein innovations that are making meat alternatives not just viable
but downright delicious, and a digital detox movement that we
should all be looking at that's gonna help millions reclaim
their mental health clarity in our hyper connected world. But
here's what really struck me during our conversation. These aren't
(43:56):
just trends, they're tools. Each one represents a door way
to better health. Maybe it's more energy, a longer, more
vibrant life, whether it's the breakthrough research on intermittent fasting protocols,
the stunning developments and sleep optimization, or the emergence science
around stress reduction techniques. We're living in what I think
(44:18):
is one of the most exciting times to take control
of our own wellness. And here's where we get excited
about the future and what today's discussion. It's not just
about the individual strategies we covered, It's about a shift
in what's happening in healthcare. We're moving from a reactive
disease focused model to a more proactive, prevention centered approach.
(44:42):
You're no longer just patients waiting for problems. Your your
own health advocate, and you can take charge of your
own wellness and health destiny. The trends that we explore today,
from that personalized nutrition based on genetic testing to the
integration of mental health support into primary care, this all
represents a fundamental transformation in how we think about optimal
(45:06):
human performance. This isn't just about chasing the latest fad.
It's about leveraging cutting edge science to unlock your body's
incredible capacity for healing and vitality. So your questions, your
success stories, your challenges this year, they're what fuel this
show and help create a community of health conscious individuals
that's committed to living a better life themselves. So keep
(45:28):
those calls coming at eight hundred and six zero six
eight eight two to two, and don't be shy about
sharing what's working for you or what obstacles you're facing.
Every question you ask might be the exact insight another
listener might need to hear.
Speaker 3 (45:40):
Again.
Speaker 2 (45:40):
That's eight hundred and six zero six eight eight two
to two, or find us at doctor Bob dot com.
And before we sign off, I want to express my
heart felled appreciation for you in twenty twenty five and
now in twenty twenty six, to our incredible listeners. You
make the show what it is. Your engagement, your curiosity
in your comm comitment to better health inspire me and
(46:02):
doctor Bob every single day into our affiliate stations who
bring this content to communities across the country and across
the world. Thank you for believing in the power of
health education, into our partners and our sponsors who make
this program possible while maintaining our editorial integrity. Your support
allows us to keep diving deep into the science and
(46:23):
the stories that matter most. So, folks, there it is
this hour. Your health is your greatest asset. Dividends, pay
daily in energy, clarity, and joy every step, every small
step you take, every positive choice you make. It compounds
over time into extraordinary results. So be well, be proactive,
(46:44):
and make it a healthy twenty twenty six
Welcome to the number one radio health talk show in America,
The Doctor Bob Martin Show. Doctor Martin is a chiropractic physician,
a Board certified clinical nutritionist, and diplomat of the American
Academy of Anti Aging Medicine. The information presented on this
show is educational in nature. Please consult your personal healthcare
provider regarding health issues. You may have got a health
(00:32):
related problem or challenge, not feeling well, and you just
don't know where to turn or what to do. Doctor
Bob Martin is here for you and will do his
very best to answer your health question. The tone free
number to ask Doctor Martin a health question or to
make a health related comment is eight hundred six oh
six eighty eight twenty two. Eight hundred six oh six
(00:52):
eighty eight twenty two. That's eight hundred six zero six
eighty eight twenty two. It's the Doctor Bob Martin and
show good.
Speaker 2 (01:02):
Health, good relationships, prosperity. That's what we want in twenty
twenty six. Right, Well, you've taken the first step to
improving yourself by tuning in today. Good day, and welcome
to the Doctor Bob Martin Show. I'm your host, Doctor
Adam Brockman, and let's focus on you today. What can
we expect out of your health in twenty twenty six.
(01:23):
I plan on giving you a quick snapshot of the trends,
the health trends that you can expect this coming year.
I want you to picture this. It's Monday morning and
you're scrolling through your news feed. One headline screams about
AI revolutionizing medicine, Another warns about the skyrocketing drug costs,
and a third promises that longevity treatments will help you
(01:45):
live to be one hundred and twenty. Somewhere in the
mix and somewhere in between, you're wondering what's real, what's hype,
and what's actually matters for your health? Right now, That's
exactly what we're going to unpack today, because twenty twenty
six isn't just another year in healthcare. It's the year
the industry stops experimenting and starts committing. The pilot studies
(02:09):
are over, the real transformation begins.
Speaker 3 (02:12):
Now.
Speaker 2 (02:13):
What we're witnessing is the most dramatic reshaping of American
healthcare in decades. Artificial intelligence it's no longer science fiction,
it's operational reality. In new insurance codes specifically created for
AI augmented services. I meanwhile, healthcare costs that they're still
(02:33):
crushing families at an unprecedented rate, and they're forcing a
dangerous stratification or separation between where your zip code is
in your bank account, and it's increasingly determining the quality
of healthcare that you receive. But here's what you need
to know, and this is why I want you to
(02:54):
stick with me the entire hour. Some of these changes
it could revolutionize your health for the while the other
changes they may threaten and it leaves millions behind. And
the difference between which camp you fall into often comes
down to one thing, and that's knowing how to think
critically about these trends. And folks, if you've got questions
(03:18):
or concerns about any of this or what's going to
happen in twenty twenty six, I want to hear from you.
I want you to call us at eight hundred to two,
that's eight hundred six or six eight eighty two to two,
which is share your story, challenge the norm, or tell
us what health trend has been making you scratch your head,
and also head over to doctor Bob dot com. That's
(03:38):
out the word doctor docto r bob dot com. There
you can submit your question and you can browse through
our resources and our tire podcast library, And folks, I
want to go ahead and paint this picture again. That's
real for twenty twenty six healthcare. First, that AI revolution,
It's happening, whether we're ready for it or not. These
(03:59):
healthcare systems over across the country are investing billions in
predictive technology, remote monitoring, in diagnostic assistance, and the early
results they show promise for catching diseases earlier, in reducing
medical errors. But there's still a trouble in reality, and
this technology isn't being distributed equally. The second, we're facing
(04:20):
what experts are calling the Great primary care divide. The
high income Americans are flocking to concierge medicine and direct
pay clinics, and middle class patients are getting squeezed into
shorter appointment times and more telehealth and than those that
are on Medicaid. They're increasingly concentrated in over abundant clinics
(04:42):
with razor thin margins. And third, behavioral health demand is
surging beyond our systems capacity to respond. The statistics they're
huge we're seeing unprecedented increases in anxiety, depression, and substance
abuse disorders, just as insurance coverage becomes more and more uncertain.
(05:03):
But here's one trend that's genuinely exciting. There's many GLP
one alternatives out there and that's here to stay. And
this isn't just talking about the medication you get in
the pharmacy. We're talking about many, many alternative options that
are healthier for you. And it's not just about weight loss.
We're talking about reductions and diabetes, heart disease, and even
(05:24):
stroke risk. But the surge in demand is it's overwhelming
for our healthcare infrastructure. Folks, Today's show is going to
be built around one central thesis. In this era of
health hype and medical misinformation, your ability to think critically
isn't just helpful, it's essential. So I will give you
(05:46):
some of your questions that you know answered this hour,
and I also want you to be involved with the show.
So call us again at eight hundred and six zero
six eight A two two, or visits at doctor Bob
dot com. Our main story today is going to arm
you with everything you need to know about navigating twenty
twenty six is health landscape, which trends deserve your attention,
(06:09):
which ones are designed to separate you from your money,
and most importantly, how to protect your family's health. Regardless
of which of these massive, massive changes unfold, the reality
is this, twenty twenty six healthcare offers genuine opportunities for better,
more personalized, more effective treatment than ever before. But it
(06:30):
also presents risk of this two tiered system that could
leave millions of Americans behind. So your job and our
job together is to make sure you end up in
the right tier. And I want you to be part
of this conversation. It's not just a conversation or a lecture.
I want you to get involved in twenty twenty six
(06:52):
with us again. Call me at eight hundred and six
zero six eight A two two If something we discuss
resonates with your experience, or a challenge is your assumptions,
or it raises new questions for you. This is your
show as much as it is anyone's. And you can
also join our online community at doctor Bob dot com
for extended discussions, additional resources, and real time updates on
(07:14):
breaking health news. So it's next hour. It could change
how you think about your health, your healthcare choices in
your family's future. So let's make twenty twenty six the
best yet and get the most out of the show.
So we're here, we're here, and we're just getting started.
To stay with this entire hour. Okay, folks, let's get
into twenty twenty six health trends, the ones that are
(07:35):
worth your time and how you can start implementing them
right away, and let go. Let's go back to twenty
twenty five and if your health it felt like this
noisy group chat last year that where your sleep, you
had peens going off, there was stress alerts, your gut
was talking, you had glucose spikes. Well, this year, twenty
twenty six is the year that we turn that chaos
(07:58):
into a clear plan. So over the next few minutes,
we're gonna separate the hype from from that high impact
so you can feel better, you can think clear, and
you can move stronger without buying a closet full of gadgets. Now,
I want to check in with you here on a
on a scale from one to my smart watch just
judged my lunch. How overwhelmed are you by health advice
(08:20):
right now? It seems like it's everywhere right so I
want you to stick with doctor Bob and I and
let's show you what's what's credible out there this year,
what's actionable, and exactly how to get started. So these
this is what's happening with these health trends and millions
of us that we were ditching this generic, one size
fits all hacks and we're moving towards personalized, expert guided,
(08:43):
evidence based routines and not more complex, but more clarity.
So these are these are the headlines I want you
to watch this year, and we're going to discuss them
over the over the coming weeks and throughout the year.
So first up, let's talk about fiber. That's that's like
the new protein. What what protein was in the last
couple of years. Fiber I think is going to get
there this year. We're talking about gut first nutrition that
(09:04):
moves the center stage for your brain, your heart, and
even your metabolic health. We're talking about personalized microbiome testing
where it's simpler, there's smarter tools that translate results into
food first plans. And if we're talking about protein, there's
gonna be sustainable plant based protein innovation out there that's
(09:24):
already happening where there's fermentation forward and this whole food
approaches and options out there with a fraction of this
environmental footprint. Other things to look for this year is
wearable technology for sleep and heart rate variability. And we're
not talking about more obsession with what's going on constantly
checking our devices. We're talking about more trend tracking for
(09:46):
recovery and resilience and if we're looking at other options
this year for for metic stressors, and we're talking about
brief controlled cold and heat exposures where if they're safely applied,
it helps with your gut, tobolic, grit, ultra process regulations.
We're gonna talk about more with that. What's what's going
down the pipeline, the labels and the warnings that nudge
(10:08):
markets towards more real food options. We're gonna talk about
the tech mindfulness and the digital detoxes, those guardrails for attention,
mood and sleep today if we can. We're gonna also
discuss in brief detail, get into it more in the
coming weeks. But men's mental health movements, this cultural pivot
(10:28):
towards more and open conversation and timely care, and this
is why it matters there. We're not talking about gimmicks.
We're talking about mechanisms, and when you understand the why,
you can also pick just a few of these that
move the needle for you this year, and folks, we're
coming up on a break, but when we come back,
we're gonna get this just briefly again. We're gonna set
the trends for the year coming up and and hopefully
(10:50):
continue continue on this this conversation in the coming weeks.
You're listening to the Doctor Bob Martin the show.
Speaker 4 (11:00):
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Speaker 2 (12:04):
Now, around down right round, Welcome back. You're listening to
the Doctor Bob Martin Show. I'm doctor Adam Brockman, and
(12:24):
if you've got questions today about your health, nutrition, or
anything in between, give us a call at our toll
free hotline. It's eight hundred six er O six eight
A two to two. That's where you find Doctor Bob
and I to license physicians, and we're standing by to
help you unlock your best self. That's eight hundred six
er of six eight a two to two. Again, that's
eight hundred six ero six eighty two two. Let's get
(12:45):
back in today's conversation again. We're talking about trends, what
you might be able to see in twenty twenty six.
We're gonna touch on briefly today, maybe getting more detail
in the coming weeks. But let's let's ground this in
real life. We're here's here's truth. This isn't about mastering
health buzzwords. It's about feeling like yourself again. As surveys
(13:06):
they show that roughly three quarters of Americans they we
feel overwhelmed by conflicting health information. You've got miracle pill
clips all over Instagram. We've got AI meal apps with
bold promises, and we got labels that scream natural that
they read more still like a chemistry set. And recently
(13:30):
I had a call from Indianapolis and she told us
that she spends twenty minutes every grocery trip decoding labels,
and her exact words were, I want to feel like
I'm feeding my family well, but I don't have a PhD.
Is grass fed better than pasture raised? Is that AI
(13:51):
app actually helping or is it harvesting my data? So
these are these are common questions out there, and hands
up if that to you. We got busy professionals, parents, caregivers,
and anybody. We all want this clarity, but it's it's
hard to find in today's today's world. And that's that's
why doctor Bob and I were here for you. To
(14:14):
hopefully give you some of that clarity. That's why we
want to hear from you. You know, call us, email us,
whateverever it is. We love answering your questions. And our
mission today though, is simple. We just want to cut
through the noise and we want to hand you, maybe
you know, just a few moves that you can do
this week and help you feel maybe a difference in
the in the in the coming weeks, maybe even by
(14:35):
next Monday. So let's talk about evidence in let's talk
about it in plain English. If we go back to
what we're talking about with fiber, it's going it's gonna
play a starring role this year. There was a major
analysis in twenty twenty four followed tens of thousands adults
for multiple years and have found that about forty grams
(14:56):
of diverse fiber each day. It correlated with better br
and heart markers. And we're talking about the mechanism behind this.
Fiber feeds the gut, micro microbes, the microbiome, and it
produces anti inflammatory compounds with brain and cardiovascular benefits. So
the translation here is it's not just eat your vegetables,
(15:18):
it's diverse those those plants daily plenty of fiber across
the board. And now again we're just going to touch
on some of these topics briefly today and again get
get in more detail as the coming weeks and Moss come.
But AI nutrition is going to be big this year
and the coaching out there, it's a it's a reality check.
(15:38):
There's these popular AI nutrition apps that can be helpful,
but their accuracy it swings widely when they don't have
your biometrics, your your medicine or contacts with it. And
without that, AI is making educated guesses if best. I
still think humans, especially trained nutritional professionals, whether it's functional
(16:00):
medicine experts, dietitians, you know, your helpful staff at your
local health food stores. That's that's what we're talking about.
Those folks. They still outperform on adherence and nuances. It
us AI maybe as a tool, but not the end
all be all. Another another trend this year we're going
(16:20):
to talk about is creating, and we're talking about creating
beyond the gym, and it's not just for bodybuilders. The
trials shows that shows that create creating it can support
brain energy and non athletes I think working memory and
mental stamina. Often with three to five grams daily. It's
one of the most studied supplements. But still discuss this
(16:44):
in you know, of combination with other supplements or stacks
or medicine with your with your clinician or your functional
medicine expert. And again we we talked on this late
last year. We're talking about clean beauty and breakthroughs there.
We're shipping from natural claims to truly certified products that
have been linked to meaningful drops and hormone disrupting chemical
(17:08):
exposure within weeks. That's what the beauty industry had been
founded on, is all these these chemicals in there that
that make you prettier, but they affect your whole system.
So we're having this practical move and it starts with
what touches most of our skin most often. And we're
talking also this year about glaceans. With these long lived populations,
(17:31):
the ones that live to be one hundred, they don't
fear carbohydrates. They favor high quality sources of those. We're
talking about beans. We're talking about the ancient grains, the
intact grains and seasonal fruit instead of maybe these these
processed type of carbohydrates, the simple sugars, and such quality
(17:53):
and context beat that just avoiding carbohydrates altogether. Again, we're
going to circle back around to that personalized microbiome health.
The most useful tools that are measured. They measure the
diversity in those short tin fatty acid potentials and that
translates results into food first steps, real food steps, more plants,
(18:18):
more polyphenols, more prebiotics. In early trials they suggest targeted
prebiotics can shift markers in just eight to twelve weeks.
We're going to talk about sustainable plant based protein innovation,
the fermentation forward proteins and whole food blends that can
(18:38):
reduce the environmental impact compared to conventional, say beef, while
maintaining that protein quality, especially when paired with legumes and
grains to get that complete protein. And wearables are going
to be big again this year for sleep and that
heart rate variability. That heart rate variability that we're talking
(19:00):
about when we're talking about the raises in the fluctuation
in our heart rates, we're talking about that flight or
fight type of symptoms. You know, hey, are we always
burning our adrenals at both ends? And how can we
stop that? That heart rate variability is most helpful as
that trend with the variables, so it's not necessarily a
(19:22):
nightly verdict. So the aim for that consistent sleep in
morning daylight and watch those weekly averages as much as anything.
When we're looking at our wearables, and again those brief
tolerable exposures to hot and cold, those hormetic stressors, they
can help nudge metabolic and vascular resilience. If you're thinking
(19:44):
about twenty to sixty seconds of cool coolness, you know,
cold water at the end of your shower or short
sauna sessions. Avoid the extremes and that consistency is always
always winning. The ultra processed foods, I think with a
our Health and Human Services secretary is going to talk
about more where the warning labels in marketing limits exist
(20:07):
with these ultra processed foods, where purchases they shift more
towards simpler staples. Again, we don't necessarily need the law
to act, but you can already go in ahead and
start doing this with your grocery cart. That can be
the policy that you control. And again we talked about wearables,
but what about this tech mindfulness and its digital detoxes
(20:29):
disabled these non essential the notifications that are always going
off maybe they go off at two in the morning.
Set yourself with time limits, just like we probably do
with our kids. Set yourself a time limit and try
short social media breaks. These small guardrails they improve your mood,
your focus, and even your sleep quality. And again we're
(20:52):
going to focus on women's health throughout the year, but
I also going to focus on men's mental health, where
where maybe your family members or friends check in. Especially
you know, men they deal with with stress, just as
you know, work stress, the relationship stress, community stress. You know,
maybe even get involved with a community group and normalize
(21:14):
these help seeking so we can improve follow follow up care.
You know, vital these are these things are vital for sleep, stress,
and even even longetity for men. So we're gonna discuss
some of these topics mental men's mental health throughout the year.
So folks, again we're just we're getting into it today,
just giving a touching briefly on some of these topics. Again,
(21:35):
if you've got questions, give us a call or head
over to our website at doctor Bob dot com. Our
hotline is eight hundred and six or O six eight
A two to two. You're listening to the doctor Bob Martin.
Speaker 5 (21:45):
Showing on a lighte next strike are you eating on
the perfect night? How are you waiting to the time
(22:07):
is night?
Speaker 3 (22:09):
Way?
Speaker 5 (22:12):
Don't you learn to deal it?
Speaker 3 (22:14):
Dat?
Speaker 5 (22:15):
Don't you want to take the wheel stand?
Speaker 2 (22:18):
Don't you meet another man?
Speaker 3 (22:21):
Way?
Speaker 4 (22:24):
Money you wain?
Speaker 2 (22:27):
Welcome back, Doctor Adam Brockman here as we return to
the Doctor Bob Martin Show, America's number one health talk
radio program. And before we jump back in the day's
conversation on the trends of twenty twenty six, what you
might be able to see. I also want to remind
you that your wellness journey continues even when we're off air. First,
our physician team is always available at eight hundred six
(22:48):
er O six eight E two to two for your
health questions. That's eight hundred six er O six eight
eight two to two. Second, don't forget. You can access
our entire podcast library anytime at doctor bob dot com.
Listen to your favorite episodes. You can catch up on
shows that you've missed, or you can discover new health insights.
It's all available twenty four to seven at doctor Bob
dot com. Spelling out the word doctor docto r bob
(23:10):
dot com. All right, Before we get back into today's
conversation on the health trends, I want to ask you
if you've ever wondered what many dennis and dental hygienis
use to keep their smile in top shape. Well, here's
their secret. It's the Sprite dental defense system. It's also
my go to for maintaining oral health and I recommend
it to everyone, my family, my staff, my team, and
(23:34):
even my patience. And the key ingredient is xylatol. It's
a plant based wonder. It's not just a sweetener. It
also protects, It fights cavities, it reduces plaque, and it
helps keep your bad breath at bay. And Spry has
harnessed its power in every product from their toothpaste and
their gum, and they have great flavors like peppermint, spearmint,
(23:58):
and cinnamon. And here's why it works. Xylotol. It disrupts
the growth of harmful bacteria. It prevents the bacteria from
sticking to your teeth and causing tooth decay. It's a
natural weight to maintain your oral health without harsh chemicals.
So if you want to know my daily routine, I
brush with Spry toothpaste, I rinse with spray mouthwash, and
(24:20):
I chew Spry gum after meals. It's a simple, it's
an effective way and it makes a world of difference.
Spry is easy to find and you'll find it at
CBS Target sprouts in all natural grocers' locations, and if
you want to learn more, head over to Clear dot com.
That's spelled x L e a r dot com. They're
also the makers of Clear nasal sprays, which this time
(24:43):
of year I recommend as well. So folks, your smile
and also your dentist, well thank you when you use Spry.
It's time to unlock the secret to a healthier smile
with the Spry dental defense system. All right, let's continue
our conversation on the what we can see with the
trends in twenty two. I want to give you a
seven step action plan that you can implement just one
(25:05):
of these each day and by next Monday, you'll have
you have a quite a bit of difference in your
in your routine and maybe even some noses and how
you feel. The first, the first thing I want to
talk about, we need to filter through. There's so many
different options out there, conflicting health information out there. One
of the first questions you can ask yourself is this
peer reviewed? Is it doesn't have research behind it? If
(25:28):
we're looking at new supplements or new health trends, even
if it's something on the TikTok shop, see if there's
research behind it or the claims that they're saying specific
and measurable. And who Also, if there's all this conflicting information,
who benefits If you're staying confused. So I want to
challenge this for you. If you can't explain the mechanism
in one sentence, take a step back and pause. You know, again,
(25:50):
you can always ask us a question on a on
a particular a new trend or supplement out there. Another
thing again, we talked about fiber if so option two here,
if you make fiber your daily anchor, add just one
high fiber food today, maybe that's beans, or it's berries
with your breakfast, it's vegetables at dinner. Very simple changes
(26:12):
that you can make. And if you're aiming for thirty
five to forty grams a day from these diverse options,
diverse foods, that's what we're looking for. Prioritizing that whole
food over isolated fiber powders. But if you need to supplement,
if you're not getting it all through your whole foods,
then then go ahead in supplement the fiber where you
(26:32):
need to. A third thing we want to talk about
is trying a sustainable protein swamp. Maybe just two meals.
Aim for two meals this week. You rotate in some lentils,
some tow food or the fermented protein options that I
told you about. These are all things you're going to
see more of this coming year. So simple things here.
You can compare legomes with ancient grains to round out
(26:56):
those amino acids. Making a complete protein you need a
simple example, try for lentle chili with brown rice. Very
very simple to make, very accessible. You can put in
your grocery cart this week. Fourth option here and I
hope you know again take down some notes on these
track what actually matters. You don't have to have your wearable,
(27:20):
your digital digital clock on you measure everything we're talking
about this week. Record your bedtime, your total sleep in,
your heart rate variability, and make it your weekly averages.
See what days you might need to make some switches
in your daily routine. And we're talking about small changes
maybe putting your lights out fifteen minutes early and getting
(27:43):
ten minutes of morning daylight before you start your day.
These small changes, you can tally them and by next
Monday you already see a difference. We discussed briefly number
five here. We discussed briefly on finishing your showers with
twenty to sixty seconds of of cooler water. And if
you don't like that, maybe have a short sana session
(28:05):
if you have access to that, and keep that, keep
it tolerable. It doesn't need to be any extremes here,
and it's consistency over that intensity. And your your sixth
option here is making microbiome friendly choices. Eat eat something
known as as five times five, five colors and from
(28:25):
five different plants per day, make it colorful. That's what
that's what we're looking at. We've said, we've said that
often often on the show. And if you use a
like a personalized microbiome test, only choose one that gives
clear food first steps that you can try for eight
to twelve weeks that you're gonna you're going to be
able to continue it consistently. That's what we're talking about here.
(28:45):
If you're using those those AI guided type of type
of of apps or options for you, and so do
things that you can do consistently. That's that's easily accessible
for you. And our final, our final thing that you
can implement the seventh step is your digital guardrails and
and use some mental health check in so so you
(29:08):
set those those app limits, your your daily tech curfew
for yourself, not just your kids. And we talked about
men's mental health. Men, you know, schedule a ten minute
check in with a friend, a FORMO coach, or somebody
you trust that its strength is in asking and not
(29:28):
hiding from these options. So again, if we're doing a
quick rundown of these of these seven steps an action
plan for this week or this month, we're talking about
filtering that high pag get get that out of there.
Get if it does not peer reviewed, ask yourself, is
there there is the science there? And if it's not,
walk away. Number two, make fiber your daily anchor. Number three,
(29:52):
try a sustainable protein swap. And number four, track what
matters your your sleep, your heart rate ability, your bedtime routine.
Track those things you don't have to track everything. Your
phone doesn't have to go off all the time, giving
you notifications on this, that and the other. Just track
what mattered. Always ask for help. You can ask for
(30:13):
help from Doctor Bob and I. You can ask for
help from a functional medicine expert. These are the things
we need to do. And again a few other things
that we can try as those those clean personal care
options to start with shampoo, the moisturizer, the toothpaste, like
we mentioned with spry, get those those again. If it
hasn't been peer review to research, look into it a
(30:34):
little bit further. Prefer those third party certifications and set
your set your food budget, shop seasonal and local when possible,
and invest in quality. That's what matters, and that's what
matters for your household. So again we're trying to make
it healthier in twenty twenty six. These are the trends
where after the break we're going to get to a
few of your collar questions. You're listening to the Doctor
(30:55):
Bob Martin Show.
Speaker 6 (30:59):
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formula from Hardy Nutritionals. Welcome back doctor Adam Brockman here
(34:10):
and you're tuned into the Doctor Bob Martin Show. And folks,
if you're loving our conversations today, why not share the
health wisdom. Tell a friend, a family member, or a
loved one to join us. Together we can build that
community that's committed to a better living. And remember doctor
Bob and I were always here for your health questions
at eight hundred and six r O six eight A
two to two. And also, don't forget our entire podcast
(34:31):
library is waiting for you at doctor Bob dot com. Again,
that's doctor Bob dot com. Spell another word, doctor dooct
o r bob dot com. All right, let's get to
a couple of your your questions today. First up, we
have Loretta in Barstow California.
Speaker 3 (34:47):
Loretta marscoll California, I would like to know how you
lift up protruding up bladder on the seventy one age
seventy one female, What.
Speaker 5 (35:02):
Nutrition to use?
Speaker 2 (35:04):
Thank you, hi, Loretta, and thank you for your question.
What your describment. It sounds like a bladder prolapse and
that's common after childbirth and with a postmenopausal tissue changes,
and many women can manage it well without surgery. So
two priorities right away to get the right support and
(35:24):
reduce anything that can increase that downward pressure on the
pelvic floor. What I want you to do is seek
prompt evaluation from your gynecologist if you have any of
the following difficulty starting urination or fully empty in your bladder,
or if you have recurrent UTIs urinary track infections, if
you have blood in your urine, fever or even severe
(35:46):
pelvic or back pain, or if there's any visible tissue
irritation or ulceration or changes in a tissue. So foundational
support that are non surgical options. One of them can
be a mechanical support where a small removable device that's
fitted by your gynecologist can that it supports your bladder physically,
(36:07):
it's a ring of support if you will, and it's
often used for bladder prolapse and many women they find
immediate relief with that. And you can use support garments
like prolapse specific underwear that can add to like a
gentle lift during standing and walking. And one thing I
usually suggest is to try to do some light contraction
of your pelvic floor before or during when you when
(36:29):
you cough, you sneeze, or you lift up or you
stand from a from a seated position or from a chair.
This quick bracing it lowers the pressure on that prolapse.
Other things you can do are pelvic floor physical therapy
and precision matters. Here people they often bear down when
trying to do kegels. A physical therapist can teach you
(36:50):
the correct activation and it's far it's more of a
gentle lift and close. It's not a push, so use
that biofeedback as needed, and it trains you to coordinate
that breathing your movement. You can also try to do
a routine of these public floor exercises, like three sets
per day for eight to ten slow contractions, so you
hold each of them for five to eight seconds and
(37:10):
then you fully relax between those wraps. So you do
this to those ten quick pulses and you excel during
when you lift, you never strain, and expect to do
this for a few weeks before you see that meaningful change.
A therapist can guide you with this. As far as
your bladder and bow habits, maybe try your to time
(37:33):
your voiding or your yourination urinate on a schedule at
every two to three hours to reduce that urgency or
the straining, and use a what I call it double
voiding technique where you stand up and then you relax
and you sit again and you try to empty your
bladder completely. And if you are prone to constipation, that
is a concern here because straining worsens that prolapse. Again
(37:56):
what we talked about earlier in the show. Aim for
that thirty five to forty gram of fiber daily, the vegetables,
the berries, the legumes, the chia, the flax seed, all those,
and then also steady hydration. So there you go as
far as the time voiding, the constipation, trying to avoid
any risk of constipation. As far as nutritional support, which
you asked that protein, we're looking at about a gram
(38:21):
of that per kilogram a body weight that supports your
muscle and connective tissue repair, and distribute that across your
meals maybe eggs, greek yogurt for breakfast, and fish and
lagomes for lunch or dinner. Vitamin C we're looking at
about two hundred and fifty to five hundred milligrams twice
a day. It supports that collagen cross linking. So you're
(38:42):
looking at citrus, bell peppers, berries, and then another thing
with the collagen peptides maybe ten to fifteen grams daily
can complement that pelvic floor rehab and it's actually college
is best absorbed with vitamin C. As far as minerals go,
we're looking at adequate zinc maybe about eight to twelve
milligrams a day, Manganese one to two milligrams per day.
(39:03):
They exists with that connective tissue repair and enzymes, and
I always prefer food sources, but you can supplement if
the diet it doesn't allow for that, and avoid adding
copper unless that's directed by your functional health expert. As
far as hydration goes, we touch on that briefly. But
you wanted the color to be like a pale straw color.
(39:26):
That's a daily target to prevent that constipation in that irritation.
As far as magnesium is a great thing to add
in here, it helps the muscles relax. If your stools
aren't hard, Magnesium about one hundred to two hundred milligrams
with dinner, it can soften from your stools without straining. Again,
check with your condition if you have any risk of
a kidney disease or maybe interaction with any other medications.
(39:48):
As far as we talked about the ground flax seed
that helps with those fital estrogens, maybe just about one
to two tablespoons a day of flax seed can help
with this. And if you have a history of anything
like soy related is another option here with phido estrogen.
If you have a history of estrogen sensitive sensitivities, review
that with your clinician. As far as anti inflammatory goes,
(40:13):
it increase your emphasis in vegetables, lagomes, nuts, seeds, olive oil,
all those can help. As far as everything goes that
gives you a good baseline. I always suggest with these
type of things make sure your gecologist is in the loop,
your functional medicine expert. But many women your age, they
regain comfort and confidence with a combination of these, that
(40:35):
precision of pelvic floor training, the mechanical support when needed,
and smart nutrition. So the goal is not always perfection.
It's that steady, gentle progress that reduces pressure, It strengthens
the support, and it proves your quality alive. Thank you
again for your question, Loretta. I hope this helps you.
All Right, folks, we're coming up on another break. You're
listening to the Doctor Bob Martin Show. Are you tired
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Speaker 1 (43:02):
I must stay conches.
Speaker 2 (43:06):
Through the.
Speaker 5 (43:08):
Case.
Speaker 2 (43:10):
So, like well, friends, we've reached the end of this
hour of the Doctor Bob Martin Show, and I want
to take these final moments to pull it all together,
because knowledge without action is just entertainment, and your health
deserves so much more than that. Let's recap some of
the trends that we're going to see in health in
twenty twenty six. We talked about the microbiome that's rewriting
(43:33):
how we think about our gut health, the plant based
protein innovations that are making meat alternatives not just viable
but downright delicious, and a digital detox movement that we
should all be looking at that's gonna help millions reclaim
their mental health clarity in our hyper connected world. But
here's what really struck me during our conversation. These aren't
(43:56):
just trends, they're tools. Each one represents a door way
to better health. Maybe it's more energy, a longer, more
vibrant life, whether it's the breakthrough research on intermittent fasting protocols,
the stunning developments and sleep optimization, or the emergence science
around stress reduction techniques. We're living in what I think
(44:18):
is one of the most exciting times to take control
of our own wellness. And here's where we get excited
about the future and what today's discussion. It's not just
about the individual strategies we covered, It's about a shift
in what's happening in healthcare. We're moving from a reactive
disease focused model to a more proactive, prevention centered approach.
(44:42):
You're no longer just patients waiting for problems. Your your
own health advocate, and you can take charge of your
own wellness and health destiny. The trends that we explore today,
from that personalized nutrition based on genetic testing to the
integration of mental health support into primary care, this all
represents a fundamental transformation in how we think about optimal
(45:06):
human performance. This isn't just about chasing the latest fad.
It's about leveraging cutting edge science to unlock your body's
incredible capacity for healing and vitality. So your questions, your
success stories, your challenges this year, they're what fuel this
show and help create a community of health conscious individuals
that's committed to living a better life themselves. So keep
(45:28):
those calls coming at eight hundred and six zero six
eight eight two to two, and don't be shy about
sharing what's working for you or what obstacles you're facing.
Every question you ask might be the exact insight another
listener might need to hear.
Speaker 3 (45:40):
Again.
Speaker 2 (45:40):
That's eight hundred and six zero six eight eight two
to two, or find us at doctor Bob dot com.
And before we sign off, I want to express my
heart felled appreciation for you in twenty twenty five and
now in twenty twenty six, to our incredible listeners. You
make the show what it is. Your engagement, your curiosity
in your comm comitment to better health inspire me and
(46:02):
doctor Bob every single day into our affiliate stations who
bring this content to communities across the country and across
the world. Thank you for believing in the power of
health education, into our partners and our sponsors who make
this program possible while maintaining our editorial integrity. Your support
allows us to keep diving deep into the science and
(46:23):
the stories that matter most. So, folks, there it is
this hour. Your health is your greatest asset. Dividends, pay
daily in energy, clarity, and joy every step, every small
step you take, every positive choice you make. It compounds
over time into extraordinary results. So be well, be proactive,
(46:44):
and make it a healthy twenty twenty six
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