You do it six to eight times a day without thinking—but what if you’ve been doing it wrong your entire life? Groundbreaking new research reveals that improper urination habits are behind skyrocketing rates of UTIs, pelvic floor dysfunction, and prostate problems—and the fix may be as simple as adjusting your posture on the toilet. From women unknowingly triggering infections by “hovering” to men who could sleep through the night just by sitting down, this eye-opening report exposes the silent epidemic hiding in plain sight—and the easy, science-backed ways to protect your bladder, your sleep, and your long-term health.
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
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Martin is here for you and will do his very
best to answer your health question. The tone free number
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eighty eight twenty two. Eight hundred six oh six eighty
(00:52):
eight twenty two. That's eight hundred six zero six eighty
eight twenty two. It's the Doctor Bob Martin Show.
Speaker 2 (01:01):
Good day, Good day to you, and welcome to the
Doctor Bob Martin Show. I'm your co host, doctor Adam Brockman.
And if you think you know everything there is to
know about your body's most basic functions, prepare to question
your logic today. I know I did and did you
know that something as simple as how you urinate could
(01:22):
be holding your health back in ways you've never imagined.
That's right, We're going to dive headfirst into a topic
that affects every single one of us, something we do
multiple times a day, yet ninety nine percent of people
are doing it completely wrong. And here's the staggering truth.
This seemingly innocent mistake could be setting setting us up
(01:43):
for infections, pelvic floor dysfunction, and even long term bladder damage.
But don't worry. By the end of today's show, you're
going to be armed with the knowledge to protect your
body like never before. And before we uncover this health
revelation that's been hiding in plain sight, let me paint
you a picture of what we're facing in the health
landscape today. We live in a world where the most
(02:05):
basic human functions have been corrupted by modern conveniences, where
billion dollar industries profit from our ignorance, and where simple
corrections could save millions from unnecessary suffering. That world shouldn't
be some distant future. Let's try to make it right here,
right now today. And that's what sets the Doctor Bob
(02:29):
Martin Show apart. We don't just report the problems. We
arm you with solutions. When you call us at eight
hundred six zero six eight eighty two to two, you're
not just getting another opinion. You're connecting with a community
of health advocates who believe that knowledge is your most
powerful weapon against disease and dysfunction. And today's lead off
(02:51):
story about your nation technique isn't just another health tip.
It's a perfect example of how little we know about
our own bodies. And I'm guilt to hear too. And
for centuries, we've been conditioned to rush through one of
nature's most important processes, never questioning whether we're doing it right,
and the result we have this silent epidemic of urinary
(03:15):
track infections, kidney stones, in pelvic floor disorders that could
be prevented with a simple change in technique. So join
in as I uncover the real truth about proper bathroom habits,
debunk the myths that have been passed down through generations,
and reveal why women in particular have been set up
(03:37):
for failure by conventional wisdom. This is one conversation that
you don't want to miss, especially if you've been experienced
recurring UTI's bladder urgency or mysterious pelvic discomfort, And throughout
today's shows, we want to hear from you. Call us
at eight hundred six er O six eight eight to
two to two with your questions, your experienceperiences, in your
(04:01):
health victories. Whether you're dealing with chronic conditions, searching for
alternatives to expensive medications, or simply want to optimize your
wellness routine, our community is here to support you. And
remember this isn't just about the information, It's about transformation.
Every segment today is designed to shift your perspective from
(04:22):
a passive patient to an empowered health advocate. Will give
you the tools to question conventional wisdom, demand betther from
your health care providers, and take control of your wellness
journey like never before. That conventional establishment wants you to
stay confused, dependent, and profitable to them. But when you
(04:46):
visit doctor Bob dot com, you're accessing decades of information,
break through discoveries, and practical solutions that put the power
back in your hands. So grab your notebook, settle in,
and prepare discover why something as simple as changing how
you use the bathroom could revolutionize your entire approach to health.
(05:08):
Because when it comes to your body. The devil truly
is in the details, and today we're going to expose
an important one. So let's begin this journey together. Call
us now at eight hundred and six or six eighty
two to two, or visit doctor Bob dot com spelling
at the word doctor docto r bob dot com and
look for exclusive resources and get ready to never look
(05:30):
at your daily routines the same way again. Your health
revolution starts right now and today it's going to be
very alleviating. All right, let's get into our first story today.
In folks, you're ping all wrong. Did you know that
something you do six to eight times every single day,
something so automatic you don't even think about, could be
(05:53):
quietly hurting your health? Now I'm talking about your nation.
Now we're we're going to go into something this morning
because the latest research reveals that eighty percent of us
are doing it completely wrong and it's causing everything from
chronic UTIs to pelvic flori dysfunction and even increased risk
of prostate problems in men. So here's here's what's happened
(06:17):
this week that caught my attention. A groundbreaking study published
in the International Journal of Urology found that improper urination
habits are contributing to a staggering sixty percent of recurring
urinary track infections in women and significantly increasing the risk
of incomplete bladder emptying in men over forty. But here's
(06:38):
something to think about. Most people have been they we
have been taught the proper technique of your nation. So
imagine at a young age you were taught how to
use the bathroom correctly. We might see these UTI rates plummet,
Bladder health might improve dramatically in millions of people can
(06:58):
avoid these unsssary antibiotics in invasive procedures. So why does
this matter right now? Because we're facing this perfect storm
the antibiotic resistance. It's rising and UTI rates are climbing
as well. In pelvic floor disorders are affecting more people
than ever before. Yet the solution might be as simple
(07:19):
as changing how you position yourself for two minutes a day.
So let me paint this picture of who's suffering from
the silent epidemic. Brooke who was a thirty She's a
thirty four year old working mom from Indiana. She called
our show last month. She'd been battling recurrent UTIs for
three years, taking antibiotic after antibiotic, and spending thousands on
(07:42):
doctor's visits. Her physician was recommending a surgical procedure, but
when she learned about proper urination posture and technique, her
infection stopped completely. And then there's Michael fifty two from Texas.
He'd been waking up three to four times every night
to urinate, feeling like he can never fully empty his bladder.
(08:03):
His doctor mentioned possible prostate issues in some more expensive testing,
and six weeks, just six weeks after adjusting his bathroom habits,
Michael sleeping through the night again and his urination and
his prostate issues have resolved. And those aren't isolated cases.
(08:24):
These are human faces of a widespread problem that is
affecting millions women between twenty to fifty. They're very vulnerable,
with eighty six percent showing signs of incomplete bladder emptying
when using these improper techniques that we're never really taught
the right way to use. The men that are over forty,
(08:47):
they face their own risk when incorrect posture. It contributes
to what doctors often miss diagnose as early prostate problems.
The tragedy here is that most of these people never
receive back education about proper elimination posture. It's not taught
in schools, it's rarely discussed by doctors, and it's certainly
(09:08):
not something most parents know how to pass down to
their children. But let's talk about the science, because this
research is both fascinating and troubling for the majority of us.
This comprehensive study from the European Association of Urology attract
twenty four hundred participants over eighteen months, and here's what
they discovered. That posture matters more than we ever imagined.
(09:33):
When women they hover over toilet seats, something that three
out of four women omit to do in public restrooms,
they activate their public floor muscles in a way that
actually prevents complete bladder emptying, and that residual urine becomes
a breeding ground for bacteria. It leads to those recurring
infections that seem to come out of nowhere. And then
(09:56):
for men, the data is equally compelling. The research shows
that sitting down to urinate allows for up to one
hundred and fifty one hundred and fifty percent more complete
bladder empty and compared to standing. And I know that
takes a little bit of masculinity away. But this doctor
Jesse Mills, a urologist at UCLA, found that men who
(10:17):
switch to sitting report significant improvements and urinary flow and
reduced nighttime bathroom visits with just a few weeks. All right, folks,
we're gonna take a quick breather. But if you've got
questions about this, don't hesitate to call us. Our toll
free hotline is eight hundred six er O six eight
eight two two. Again, it's eight hundred and six er
OO six eight eight two to two. Or if you're
(10:39):
shy on this topic, feel free to email us through
our overall on our website at doctor Bob dot com. Again,
that's calling out the word doctor docto r bob dot com.
All right, we'll be right back after this message. You're
listening to the Doctor Bob Martin Show. All right, welcome back, folks.
(11:12):
You listen to the Doctor Bob Martin Show. I'm doctor
Adam Brockman. And what we've been talking about the question
is are you peen all wrong? And let's continue this conversation.
And this is where it gets really interesting and controversial.
So the optimal urination position isn't what you think it
is the healthiest posture involves a slight forward lean where
(11:36):
your feet are flat on the floor and your knees
are slightly higher than your hips. In this position, it
aligns the bladder neck in urethra for maximum gravitational assistance.
And then also the squatting position that's used by billions worldwide,
it shows even more dramatic results. Studies indicate that ninety
(11:57):
percent better bladder emptying nearly eighty percent reduced urinary retention
when people adopt a deep squat or use squatting age. Now,
let's address the elephant in the bathroom, and the question
is why isn't this information more widely known? And the
answer might shock you, but it shouldn't surprise you. There's
(12:20):
a massive industry that's built around treating urinary problems, from
antibiotics for reoccurring UTIs to surgical interventions for incomplete bladder emptying.
In twenty twenty three, the urinary tracked infection treatment market
was valued at around eight point two billion dollars globally,
and prostate treatment procedures they generate billions more annually. Doctor
(12:45):
Rachel Gelman, a pelvic floor physical therapist who's been sounding
the alarm on this issue. Puts it bluntly that there's
no profit in teaching people proper bathroom posture. There's enormous
profit in treating the consequences of improper technique, she says,
and some urologists they argue that anatomical differences make universal
(13:08):
recommendations impossible. Doctor David Kaufman from Urology Institute disagrees with
sitting recommendations for men, citing potential hygiene concerns and arguing
that standing urination is more natural. But here's what both
sides agree on. That the current approach isn't working. UTI
rates continue climbing. Pelvic floor dysfunction affects up to twenty
(13:33):
five percent of women and men are experiencing urinary problems
at younger ages than previous generations. The medical establishment has
been slow to embrace postural interventions, partly because that's not
easily monetized, and partly because that they challenge decades of
accepted practice and change is hard and all right, So
(13:56):
enough background, let's get to what you can actually do.
These are recommendations that are safe at their evidence based
and they cost absolutely nothing to try, so for everyone, first,
stop rushing when you go to the bathroom. The average
person spends less than sixty seconds urinating, but optimal bladder
(14:17):
emptying takes two to three minutes, so set aside adequate time,
especially during morning or evening bathroom visits. And second, check
your posture. Put your feet flat on the floor with
your knees slightly higher than your hips, and if your
toilet is too high, use a footstool. And these aren't
just for children, adults benefit enormously from from that proper position.
(14:43):
And third, lean slightly forward. This opens the bladder neck
and it allows gravity to assist with complete emptying, So
think a fifteen degree forward lean, so not necessarily hunching over.
And then, for women specifically, stop hovering in public restrooms instead,
maybe carry sanitizing wipes or toilet seat covers. If hygiene
(15:06):
is a concern and the health risk of this chronic
covering it outweighs the infection risks from the toilet seat itself.
And again, I get it, I get it. So yeah,
brand those sanitizing wipes if you need, and practice deep
breathing when you're an aid. Anxiety and muscle tension interfere
with complete bladder emptying, So three deep breaths at the
(15:29):
beginning of each bathroom visit can make a significant difference.
And consider a squatting stool for home use. Products like
squatty potty aren't just for bowel movements, they're also for
optimizing bladder emptying too. And now men are over forty
and maybe try sitting down to urin aid, especially at home.
(15:51):
I know this challenges traditional masculinity concepts, but the health
benefits seem to be substantial. You know, maybe just start
with a nighttime bathroom routine of sitting to improve It's
going to likely improve your sleep quality where you're not
waking up in the middle of the night, and then
try to empty twice, urinate normally and then wait thirty
(16:14):
seconds and try again. This double voiding technique can help
prevent the build up that leads to that nighttime urgency. Again,
I get it as far as masculinity, maybe sitting isn't
the isn't the best position, but you know, maybe maybe
use that at night time to start with, and maybe
a step in the right direction. So, folks, the bigger
(16:36):
picture in this is why this matters for your longevity.
So here's what we're talking about and what it really represents.
It's about taking control of your health through simple, evidence
based changes that cost nothing, but they deliver big results.
And think about those ripple effects. Fewer UTIs mean less
(16:56):
antibiotic exposure, which preserves your gut microbio iom and it
reduces that antibiotic resistance the risk associated with that. And
better bladder empty means that you improve your sleep quality,
which affects everything from cognitive function to immune system strength.
And for men, this proper urination technique might prevent or
(17:18):
delay the need for prostate interventions later in life, and
for women it could eliminate the recurring UTI cycle that
affects the quality of life and leads to that chronic
antibiotic use. So this is preventive medicine at its finest,
addressing root causes rather than treating symptoms. It's exactly the
kind of simple, powerful intervention that transforms health outcomes when
(17:42):
practice consistently over time. And folks, again, if you have
questions on this, feel free to ask call us at
eight hundred and six or six eight eight two to
two or send those questions through doctor Bob dot com.
And no need to be embarrassed. This is your health
we're talking about, and later this hour we're going to
try to dive into some pelvic floor health with basic
(18:03):
physical therapy exercises. We're going to try to walk through
a few exercises that compliment proper urination technique and maybe
address some of the myths surrounding those bathroom habits. So
the bottom line is something as simple as changing how
you use the bathroom could really improve your health, reduce
the need for medical interventions, and add quality years to
(18:23):
your life. And that's not high that's evidence based medicine
at work. All right, let's get to a caller question
from Joanne in Utica, New York.
Speaker 3 (18:36):
Hello, this is Joanne from Utica, New York, and I
would like to know what is the best way to
eat an egg, hard boiled, soft boiled whatever.
Speaker 2 (18:47):
Thank you quote first, Joe Anne, thank you for tuning
into the show. And that's a great question. Your question
touches on something that affects most of us because we
eat eggs in the morning and it can be an
incredible protein source. Imagine your egg. It's like a treasure
chest that's packed with nearly eight grams of complete protein,
all nine essential amino acids, and fewer than eighty calories
(19:09):
per serving. But here's something to think about. The cooking
method that you choose can either preserve this nutritional gold
mine or it can transform it into something far less beneficial.
The reality is, when you fry an egg, you're increasing
its fat content by approximately fifty percent. That's like taking
nature's perfect protein package and drowning in unnecessary calories that
(19:33):
maybe your longevity focused lifestyle simply doesn't need. So the
champions here are poached in boiled eggs. These are gentle
cooking methods. They work by protecting the shields of the
egg itself and preserves that delicate nutritional structure while keeping
your caloric intake in check. The poached eggs they represent
(19:56):
the gold standard for egg preparation. Egg Your egg whites
gently coagulating and simmering water while the yolk remains run
a little bit runny, and it delivers the maximum nutrient
absorption without a simple drop of added fat. In this method,
it preserves up to ninety percent of the egg's original
nutritional value. And then soft boiled eggs they are close second,
(20:20):
offering similar benefits with the convenience of the shell containing cooking.
They shorter cooking time usually about four to six minutes.
Ensure is that the heat doesn't damage that the nutritional
content of it. So, folks, if you start with that
and tomorrow morning you can use a perfectly poached or
(20:40):
a generally soft boiled egg. That would's what I recommend. Joanne,
thank you for your question. All right, folks, we're coming
up on a break. When we come back, we'll get
into more health content. You're listening to the Doctor Bob
Martin Show.
Speaker 3 (21:00):
Everybody's got the fame mistakes, but everybody's got a choice
to make.
Speaker 1 (21:06):
Everybody needs to.
Speaker 2 (21:07):
Leave the faith money taking you us.
Speaker 1 (21:12):
Money you in fun.
Speaker 2 (21:22):
Und Welcome back doctor Adam Brappman here as we return
to the Doctor Bob Martin Show. And if you're loving
our conversations today, why not share the health wisdom. Tell
a friend, a family member, or loved one to join us.
Together we can build a community that's committed to a
better living. And remember, Doctor Bob and I are always
(21:43):
here for your health questions at eight hundred six ero
six eight eighty two to two. And also don't forget
our entire podcast library is waiting for you at doctor
Bob dot com. There you can re listen to your
favorite episodes, catch up on shows that you've missed, or
discovered new health breakthroughs. Anytime again. Call us at eight
hundred six eight A two to two, or find us
at Doctorbob dot com. All right, folks, I want to ask,
(22:06):
did you know that your mouth holds the secret key
to unlocking boundless energy, rock solid immunity in the kind
of confidence that walks into a room before you do.
This isn't some wellness fantasy. This is the real science
behind why I've made the Spray dental defense system my
daily ritual for oral care. So imagine your oral care
(22:28):
routine doesn't just clean your teeth, It actively fights disease,
It boosts your immune system, and it energizes your entire day.
That world does exist, and it starts with one remarkable
natural compound, and that's xylot hall. This isn't your grandmother's
dental care approach. This is the next generation mouth protection
(22:48):
that works like a bodyguard for your smile. And here's
what makes xylotol absolutely revolutionary. While harmful bacteria feast on
regular sugars and pump out to destroying acids, Xylotol stars
them into submission. These cavity causing invaders, they literally can't
metabolize xylotol, so they weaken, they detach, and they get
(23:12):
swept away by your natural saliva flow. It's like having
a microscopic security team that's patrolling your mouth twenty four
to seven and it keeps those troublemakers at bay while
supporting the good guys. And here's where it gets truly exciting,
and this is where most people miss the bigger picture.
Your oral health. Your mouth is the front line of
(23:35):
your immune system defense. And when harmful bacteria colonize your mouth,
they don't just stay there, They travel through your bloodstream.
They trigger inflammation, at zaps your energy and at clouds
you're thinking, and it ages you from the inside out.
But the spri dental defense system that breaks the cycle completely.
And by maintaining a healthier oral environment, you're not just
(23:59):
preventing CAB. You're protecting your cardiovascular system. You're supporting cleaner
blood flow to your brain, and you're giving your immune
system one less battle to fight. And that result, you
wake up with more energy, you think with greater clarity,
and you face every interaction with genuine confidence. So let
me give you my exact protocol. I recommend to anyone
(24:21):
who wants maximum results with just a little effort. First
swap out that harsh, chemical laden toothpaste for Spri's gentle
fluoride free formula you brush morning and evening. There's no
change to your routine there. And next follow that up
with Spry's alcohol free mouthwash that actually soothes instead of burns,
(24:43):
and your mouth will thank you immediately. And also keep
Spry Gum immense with you everywhere after meals. During your
commute between meetings, just chew for twenty minutes and let
the xylotol work it's protective magic, and choose from refreshing
peppermint and big rating spearmint or warming centiment. Every piece
(25:03):
supports remineralization, neutralizes acids, and it keeps your mouth mountain
fresh without artificial chemicals or that medicinal aftertaste that makes
you want to quit that routine. So the beauty of
the system is you don't need to hunt down specialty
stores or pay premium premium prices. You just walk into CBS, Target, Sprouts,
(25:25):
or any natural grocer's location and grab Spry essentials along
with your regular shopping so no special trips, no complicated ordering,
and no excuses. If you want to dive deeper into
the science and discover advanced tips for optimizing your routine,
head over to Clear dot com. That's spelled x L
e a r dot com. That's where you'll find research,
formulations and clinical insights that make the Spry family, including
(25:50):
the renowned Clear nasal sprays, the choice of health professionals worldwide.
So start tonight. Set your Spry toothpaste and mouth wash
on the counter where you can't miss them. Tuck your
gum into your bag, you mince into your car, and
then have backups in your desk, and within forty eight
hours you'll notice something remarkable. Your mouth feels cleaner and
(26:13):
your breath stays fresh longer. Because when you master the
gateway to total wellness, which is your mouth, everything else
falls into place. Your smile, it becomes your signature, your
confidence becomes your calling card, and your energy becomes the
fuel that powers your best life. That's the Spry difference.
Where science meets simplicity in your daily routine becomes your
(26:37):
competitive advantage. So pick up Spry where you shop. Explore
the science at Clear dot com. It's spelled x L
e R dot com. And remember, a truly healthy smile
doesn't just change the way you look, it changes how
you live, how you love, and you lead every one
of your days. Okay, let's stay on the topic of
(26:58):
oral care with a question from Phil in Honolulu. Aloha.
Speaker 4 (27:05):
My name is Phil and I'm calling from Honolulu, Hawaii,
and I just heard a state that floride was a
natural substance, and I never do that. So if somebody
could address that and tell me where it originates from,
it it's a natural I appreciate it. Thank you very much.
Speaker 2 (27:29):
Aloha, Phil. And yes, the question you're asking was a
conversation that I had with Nate Jones, the CEO of Clear,
and we were talking about oral care in the Spride
dental defense system, and in what Nate was talking about
was fluoride. It actually does exist as a naturally occurring
(27:51):
mineral that it actually ranks as the thirteenth most abundant
element in our planet's crust. So it's not necessarily a
laboratory creation, but fluoride it is in our environment since
the dawn of time. And here's where the conversation it
gets nuanced and frankly where many people get confused. The
(28:14):
fluoride ion itself is identical, whether it comes from the
natural rock weathering or it is added to municipal water supplies.
So if you think of it like a vitamin C,
whether you get it from a fresh orange or a supplement,
your body is trying to process that same molecular structure.
So as far as Phil goes, since you're calling from Honolulu,
(28:39):
this hits particularly close to home. Hawaii presents a unique
study in fluoride policy and real world oral health. The
Aloha State actually has the lowest rate of community water
fluoridation in the entire nation. In that debate over the
benefits and risk continues, and it's gonna be an interesting
(29:00):
topic to keep an eye on over the next few years.
But again that the good news is that the fluoride.
There's a fluoride free solution to protect your smile smile,
and that is brush and rents with the spread dental
defense system. It's it's xylotol rich, it's alcohol free, and
in those habits they reduce those cavity causing bacteria's ability
(29:20):
to stick. And it also stimulates saliva and it supports
a healthier pH without fluoride or the supplementation. So again, Phil,
your answer to the question, fluoride does actually occur naturally
in our environment. Okay, folks, So we're coming up on
a break again. If you've got questions, we're trying to
(29:40):
answer as many as we can today. All you got
to do is call our our hotline at eight hundred
six zero six eight A two two. Again, it's eight
hundred and six zero six eight eight two to two.
You're listening to the Doctor Bob Martin Show. The bus
(30:17):
number siver sing to Welcome back to the Doctor Bob
Martin Show. I'm doctor Adam Brockman, and today we're gonna
(30:40):
go ahead and revisit our first story on urinary issues
and give you some guidance on pelvic floor muscles and
walk you through some simple exercises. So your pelvic floor,
that's the unsung hero of your core stability, your bladder control,
and yes, even your intimate health. So let's start with
the real truth about what you're pelvic floor actually is,
(31:02):
because understanding is the first step to mastering the control.
Imagine a hammock that stretched between the bones at the
bottom of your pelvis. That's your pelvic floor, and it's
an intricate network of muscles that work like a silent
security system supporting your bladder, your bow, and your reproductive
organs twenty four to seven. Now here's what you need
(31:23):
to know. These muscles. They're involved in virtually every movement
you make standing up from a chair, your pelvic floor
it fires first. If you're laughing at a joke, they're
contracting to protect you. Even breathing deeply engages these power,
powerful muscles. Yet most of us have never given them
a second thought until something goes wrong, like you're urinating,
(31:46):
or you can't sleep because you're frequently urinating in The
shocking reality is that both men and women they suffer
from pelvic floor dysfunction. It's not just a female issue.
It's something that only affects or you know, like new mothers,
but men who've had prostate surgery, athletes who put intense
(32:07):
pressure on their core, or anyone who sits for long
periods of time can develop weakness in this critical muscle group.
And when these muscles become weak or uncoordinated, they can't
do their job effectively, and so the result is a
cascade of issues that ripple through your entire body, and
we're talking about urinary and contents that basically maps out
(32:29):
every bathroom before we even have to go. And you
have lower back pain that makes you feel decades older
than your actual age, and then your core instability that
leaves you feeling unsteady or vulnerable, and yes, even changes
in sexual function that can strain relationships and damage your confidence.
So here's the truth. Unlike many health challenges that require
(32:52):
expensive treatment or invasive procedures, the pelvic floor dysfunction responds
beautifully to targeted exercises that you can do anywhere, anytime,
and without spending a single dollar on equipment. So let's
go ahead and get into them. And we'll start with
the first exercise, which is the classic Keegel and this
(33:12):
exercise it's been changing pelvic floors for over seventy years.
It's named after doctor Arnold Keegel, and it's a foundation
for pelvic floor strength. But here's where most people go wrong.
They turn it into a white knuckled breath holding ordeal
instead of a smooth, controlled movement. And so start in
a comfortable position, You take a normal breath in and
(33:34):
as you exhale, gently contract your pelvic floor muscles, not
like you're trying to crush a walnut, but like you're
giving a firm handshake. And you hold that contraction for
five seconds while continuing to breathe normally, and your diaphragm
and your pelvic floor work as a team. So don't
hold your breath here. Now here's what most people skip,
(33:55):
and that's the release slowly and completely relax for a
full five seconds. That relaxation phase is just as important
as the contraction. Think of it as trying to teach
your muscles the difference between on and off. And then
you want to repeat this ten times in aim for
three sessions throughout the day. And the beauty of this
is you can do it while you're stuck in traffic,
(34:15):
watching TV, or even during a meeting, a boring meeting.
At that nobody will ever know that you're building your
superhuman core strength. And so exercise number two is just
trying to work on those quick contractions. So once you've
mastered that slow and steady approach with the keygel, it's
time to add some explosive power to your arsenal. So
(34:36):
these quick contractions they train your pelvic floor muscles to
respond rapidly, exactly what you need when you squeeze, or
you sneeze unexpectedly, or you need to lift something heavy.
So think of it as sprinting version of pelvic floor training.
Contract your pelvic floor muscles quickly and release immediately, like
flicking a light switch on and off. And the goal
(34:56):
is that rapid fire contractions followed by a complete relax
And if you perform fifteen to twenty of these contractions
in a row and you maintain your normal breathing throughout,
even if you start to feel fatigue, take a breath.
Quality always beats quantity when you're building strength that is
going to serve you for the next few years or
even decades.
Speaker 4 (35:17):
Man.
Speaker 2 (35:17):
So the final exercise I want to give you today
is the Elevator challenge, and that's your progressive training. If
you're ready for the advanced technique after you mastered the
first two, then this elevator exercise that combines strength, coordination,
endurance all in one powerful movement. So what I want
you to do is imagine your pelvic floor muscles are
(35:39):
like an elevator. Starting at the ground floor. As the
elevator rises, you gradually increase the intensity of your muscle contraction.
You start with a gentle lift. That's the second floor.
Increase the contraction slightly that's the third floor, and you
continue adding this intensity until you reach maximal contraction. Let's
call that the tenth floor. And so here's the real
(36:00):
challenge on the way down, slowly decrease the contraction floor
by floor. This is that eccentric control, the ability to
gradually release tension. It's what separates strong functional muscles from
the muscles that are just tight. So this exercise is
like doing yoga for your pelvic floor. It requires concentration,
breath control, and patience. So start with just three floors
(36:22):
and gradually work your way up to that tenth floor
as your strength improves. So again, folks, those are three
simple exercises and that's a roadmap for your pelvic floor mastery.
And if you start those today, you just choose one exercise,
practice it consistently and that your future self, your urinary
(36:43):
and continents will disappear and you're going to feel much
better about your confidence as well. So again, that's three
exercises to master for your pelvic floor. All right, we'll
be right back. You're listening to the doctor Bob Martin Show. Well,
(37:32):
my friends, here we are at the end of another
hour together and I have to ask you this. When
was the last time a simple conversation about bathroom habits
completely shifted how you think about your health, Because that's
exactly what happened here on the Doctor Bob Arden Show today.
Let's take a moment to absorb what we've uncovered. Today.
(37:53):
We talked about shocking revelation and that's something that we
do six to eight times every single day, something so
automatic you don't even think about it, and it's quietly
changing our health. We're talking about urination technique and the
staggering truth that eighty percent of us are doing it
completely wrong. And that's why, exactly why Doctor Bob and
(38:16):
I are here. We're challenging that status quo and we're
arming you with knowledge that puts the power back in
your hands. And again, go over to doctor Bob dot
com and you can access some of this information, or
we listen to the episode to get those exercises under
your belt. You're going to join this revolution of people
who refuse to be passive patients in their own health journey.
(38:38):
So that's what I want you to do right now.
Today before you forget start implementing what you learn today.
Stop rushing through one of nature's most important processes. Check
your posture when you're urinating. You're the flat feet, slightly forward,
lean and take your time. And ladies stop hovering in
public restrooms, and gentlemen over forty try sitting down at home.
(39:01):
These are simple changes that could revolutionize your bladder health,
improve your sleep, and potentially save you from years of
medical interventions. These small changes in bathroom habits, they lead
to big improvements in the quality of life. Better sleep,
fewer infections, reduce need for medications. That's preventive medicine at
its finest. And don't stop there. Call us at eight
(39:24):
hundred and six zero six eight eighty two to two
with your questions, your victories, and your challenges, and again
go over to doctor Bob dot com spelling at the
word doctor doctr bob dot com and find those evidence
based solutions that challenge the conventional thought. Because when it
comes to your health, you deserve to be empowered, educated
and in control. And if you arm yourself with knowledge
(39:47):
like what we share today, you become the CEO of
your own health. You make informed decisions, you question everything,
and you demand better, and so this hour together it
represents something bigger than bath the room habits. It's about
recognizing that your most powerful weapon against disease and dysfunction
is knowledge. It's about understanding that simple corrections can prevent
(40:10):
years of suffering. It's about taking those small daily actions
that compound into big health outcomes. So thank you for
spending this hour with us. Thank you for being part
of our community that believes knowledge is power, and for
taking control of your own health journey. Keep those questions coming,
keep learning, and never forget the simplest changes often deliver
(40:33):
the most profound results. Until next time. This is doctor
Adam Brockman for the Doctor Bob Martin Show, reminding you
that your health transformation starts with you and it's going
to be absolutely revolutionary.
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 turner 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 eighty
(00:52):
eight twenty two. That's eight hundred six zero six eighty
eight twenty two. It's the Doctor Bob Martin Show.
Speaker 2 (01:01):
Good day, Good day to you, and welcome to the
Doctor Bob Martin Show. I'm your co host, doctor Adam Brockman.
And if you think you know everything there is to
know about your body's most basic functions, prepare to question
your logic today. I know I did and did you
know that something as simple as how you urinate could
(01:22):
be holding your health back in ways you've never imagined.
That's right, We're going to dive headfirst into a topic
that affects every single one of us, something we do
multiple times a day, yet ninety nine percent of people
are doing it completely wrong. And here's the staggering truth.
This seemingly innocent mistake could be setting setting us up
(01:43):
for infections, pelvic floor dysfunction, and even long term bladder damage.
But don't worry. By the end of today's show, you're
going to be armed with the knowledge to protect your
body like never before. And before we uncover this health
revelation that's been hiding in plain sight, let me paint
you a picture of what we're facing in the health
landscape today. We live in a world where the most
(02:05):
basic human functions have been corrupted by modern conveniences, where
billion dollar industries profit from our ignorance, and where simple
corrections could save millions from unnecessary suffering. That world shouldn't
be some distant future. Let's try to make it right here,
right now today. And that's what sets the Doctor Bob
(02:29):
Martin Show apart. We don't just report the problems. We
arm you with solutions. When you call us at eight
hundred six zero six eight eighty two to two, you're
not just getting another opinion. You're connecting with a community
of health advocates who believe that knowledge is your most
powerful weapon against disease and dysfunction. And today's lead off
(02:51):
story about your nation technique isn't just another health tip.
It's a perfect example of how little we know about
our own bodies. And I'm guilt to hear too. And
for centuries, we've been conditioned to rush through one of
nature's most important processes, never questioning whether we're doing it right,
and the result we have this silent epidemic of urinary
(03:15):
track infections, kidney stones, in pelvic floor disorders that could
be prevented with a simple change in technique. So join
in as I uncover the real truth about proper bathroom habits,
debunk the myths that have been passed down through generations,
and reveal why women in particular have been set up
(03:37):
for failure by conventional wisdom. This is one conversation that
you don't want to miss, especially if you've been experienced
recurring UTI's bladder urgency or mysterious pelvic discomfort, And throughout
today's shows, we want to hear from you. Call us
at eight hundred six er O six eight eight to
two to two with your questions, your experienceperiences, in your
(04:01):
health victories. Whether you're dealing with chronic conditions, searching for
alternatives to expensive medications, or simply want to optimize your
wellness routine, our community is here to support you. And
remember this isn't just about the information, It's about transformation.
Every segment today is designed to shift your perspective from
(04:22):
a passive patient to an empowered health advocate. Will give
you the tools to question conventional wisdom, demand betther from
your health care providers, and take control of your wellness
journey like never before. That conventional establishment wants you to
stay confused, dependent, and profitable to them. But when you
(04:46):
visit doctor Bob dot com, you're accessing decades of information,
break through discoveries, and practical solutions that put the power
back in your hands. So grab your notebook, settle in,
and prepare discover why something as simple as changing how
you use the bathroom could revolutionize your entire approach to health.
(05:08):
Because when it comes to your body. The devil truly
is in the details, and today we're going to expose
an important one. So let's begin this journey together. Call
us now at eight hundred and six or six eighty
two to two, or visit doctor Bob dot com spelling
at the word doctor docto r bob dot com and
look for exclusive resources and get ready to never look
(05:30):
at your daily routines the same way again. Your health
revolution starts right now and today it's going to be
very alleviating. All right, let's get into our first story today.
In folks, you're ping all wrong. Did you know that
something you do six to eight times every single day,
something so automatic you don't even think about, could be
(05:53):
quietly hurting your health? Now I'm talking about your nation.
Now we're we're going to go into something this morning
because the latest research reveals that eighty percent of us
are doing it completely wrong and it's causing everything from
chronic UTIs to pelvic flori dysfunction and even increased risk
of prostate problems in men. So here's here's what's happened
(06:17):
this week that caught my attention. A groundbreaking study published
in the International Journal of Urology found that improper urination
habits are contributing to a staggering sixty percent of recurring
urinary track infections in women and significantly increasing the risk
of incomplete bladder emptying in men over forty. But here's
(06:38):
something to think about. Most people have been they we
have been taught the proper technique of your nation. So
imagine at a young age you were taught how to
use the bathroom correctly. We might see these UTI rates plummet,
Bladder health might improve dramatically in millions of people can
(06:58):
avoid these unsssary antibiotics in invasive procedures. So why does
this matter right now? Because we're facing this perfect storm
the antibiotic resistance. It's rising and UTI rates are climbing
as well. In pelvic floor disorders are affecting more people
than ever before. Yet the solution might be as simple
(07:19):
as changing how you position yourself for two minutes a day.
So let me paint this picture of who's suffering from
the silent epidemic. Brooke who was a thirty She's a
thirty four year old working mom from Indiana. She called
our show last month. She'd been battling recurrent UTIs for
three years, taking antibiotic after antibiotic, and spending thousands on
(07:42):
doctor's visits. Her physician was recommending a surgical procedure, but
when she learned about proper urination posture and technique, her
infection stopped completely. And then there's Michael fifty two from Texas.
He'd been waking up three to four times every night
to urinate, feeling like he can never fully empty his bladder.
(08:03):
His doctor mentioned possible prostate issues in some more expensive testing,
and six weeks, just six weeks after adjusting his bathroom habits,
Michael sleeping through the night again and his urination and
his prostate issues have resolved. And those aren't isolated cases.
(08:24):
These are human faces of a widespread problem that is
affecting millions women between twenty to fifty. They're very vulnerable,
with eighty six percent showing signs of incomplete bladder emptying
when using these improper techniques that we're never really taught
the right way to use. The men that are over forty,
(08:47):
they face their own risk when incorrect posture. It contributes
to what doctors often miss diagnose as early prostate problems.
The tragedy here is that most of these people never
receive back education about proper elimination posture. It's not taught
in schools, it's rarely discussed by doctors, and it's certainly
(09:08):
not something most parents know how to pass down to
their children. But let's talk about the science, because this
research is both fascinating and troubling for the majority of us.
This comprehensive study from the European Association of Urology attract
twenty four hundred participants over eighteen months, and here's what
they discovered. That posture matters more than we ever imagined.
(09:33):
When women they hover over toilet seats, something that three
out of four women omit to do in public restrooms,
they activate their public floor muscles in a way that
actually prevents complete bladder emptying, and that residual urine becomes
a breeding ground for bacteria. It leads to those recurring
infections that seem to come out of nowhere. And then
(09:56):
for men, the data is equally compelling. The research shows
that sitting down to urinate allows for up to one
hundred and fifty one hundred and fifty percent more complete
bladder empty and compared to standing. And I know that
takes a little bit of masculinity away. But this doctor
Jesse Mills, a urologist at UCLA, found that men who
(10:17):
switch to sitting report significant improvements and urinary flow and
reduced nighttime bathroom visits with just a few weeks. All right, folks,
we're gonna take a quick breather. But if you've got
questions about this, don't hesitate to call us. Our toll
free hotline is eight hundred six er O six eight
eight two two. Again, it's eight hundred and six er
OO six eight eight two to two. Or if you're
(10:39):
shy on this topic, feel free to email us through
our overall on our website at doctor Bob dot com. Again,
that's calling out the word doctor docto r bob dot com.
All right, we'll be right back after this message. You're
listening to the Doctor Bob Martin Show. All right, welcome back, folks.
(11:12):
You listen to the Doctor Bob Martin Show. I'm doctor
Adam Brockman. And what we've been talking about the question
is are you peen all wrong? And let's continue this conversation.
And this is where it gets really interesting and controversial.
So the optimal urination position isn't what you think it
is the healthiest posture involves a slight forward lean where
(11:36):
your feet are flat on the floor and your knees
are slightly higher than your hips. In this position, it
aligns the bladder neck in urethra for maximum gravitational assistance.
And then also the squatting position that's used by billions worldwide,
it shows even more dramatic results. Studies indicate that ninety
(11:57):
percent better bladder emptying nearly eighty percent reduced urinary retention
when people adopt a deep squat or use squatting age. Now,
let's address the elephant in the bathroom, and the question
is why isn't this information more widely known? And the
answer might shock you, but it shouldn't surprise you. There's
(12:20):
a massive industry that's built around treating urinary problems, from
antibiotics for reoccurring UTIs to surgical interventions for incomplete bladder emptying.
In twenty twenty three, the urinary tracked infection treatment market
was valued at around eight point two billion dollars globally,
and prostate treatment procedures they generate billions more annually. Doctor
(12:45):
Rachel Gelman, a pelvic floor physical therapist who's been sounding
the alarm on this issue. Puts it bluntly that there's
no profit in teaching people proper bathroom posture. There's enormous
profit in treating the consequences of improper technique, she says,
and some urologists they argue that anatomical differences make universal
(13:08):
recommendations impossible. Doctor David Kaufman from Urology Institute disagrees with
sitting recommendations for men, citing potential hygiene concerns and arguing
that standing urination is more natural. But here's what both
sides agree on. That the current approach isn't working. UTI
rates continue climbing. Pelvic floor dysfunction affects up to twenty
(13:33):
five percent of women and men are experiencing urinary problems
at younger ages than previous generations. The medical establishment has
been slow to embrace postural interventions, partly because that's not
easily monetized, and partly because that they challenge decades of
accepted practice and change is hard and all right, So
(13:56):
enough background, let's get to what you can actually do.
These are recommendations that are safe at their evidence based
and they cost absolutely nothing to try, so for everyone, first,
stop rushing when you go to the bathroom. The average
person spends less than sixty seconds urinating, but optimal bladder
(14:17):
emptying takes two to three minutes, so set aside adequate time,
especially during morning or evening bathroom visits. And second, check
your posture. Put your feet flat on the floor with
your knees slightly higher than your hips, and if your
toilet is too high, use a footstool. And these aren't
just for children, adults benefit enormously from from that proper position.
(14:43):
And third, lean slightly forward. This opens the bladder neck
and it allows gravity to assist with complete emptying, So
think a fifteen degree forward lean, so not necessarily hunching over.
And then, for women specifically, stop hovering in public restrooms instead,
maybe carry sanitizing wipes or toilet seat covers. If hygiene
(15:06):
is a concern and the health risk of this chronic
covering it outweighs the infection risks from the toilet seat itself.
And again, I get it, I get it. So yeah,
brand those sanitizing wipes if you need, and practice deep
breathing when you're an aid. Anxiety and muscle tension interfere
with complete bladder emptying, So three deep breaths at the
(15:29):
beginning of each bathroom visit can make a significant difference.
And consider a squatting stool for home use. Products like
squatty potty aren't just for bowel movements, they're also for
optimizing bladder emptying too. And now men are over forty
and maybe try sitting down to urin aid, especially at home.
(15:51):
I know this challenges traditional masculinity concepts, but the health
benefits seem to be substantial. You know, maybe just start
with a nighttime bathroom routine of sitting to improve It's
going to likely improve your sleep quality where you're not
waking up in the middle of the night, and then
try to empty twice, urinate normally and then wait thirty
(16:14):
seconds and try again. This double voiding technique can help
prevent the build up that leads to that nighttime urgency. Again,
I get it as far as masculinity, maybe sitting isn't
the isn't the best position, but you know, maybe maybe
use that at night time to start with, and maybe
a step in the right direction. So, folks, the bigger
(16:36):
picture in this is why this matters for your longevity.
So here's what we're talking about and what it really represents.
It's about taking control of your health through simple, evidence
based changes that cost nothing, but they deliver big results.
And think about those ripple effects. Fewer UTIs mean less
(16:56):
antibiotic exposure, which preserves your gut microbio iom and it
reduces that antibiotic resistance the risk associated with that. And
better bladder empty means that you improve your sleep quality,
which affects everything from cognitive function to immune system strength.
And for men, this proper urination technique might prevent or
(17:18):
delay the need for prostate interventions later in life, and
for women it could eliminate the recurring UTI cycle that
affects the quality of life and leads to that chronic
antibiotic use. So this is preventive medicine at its finest,
addressing root causes rather than treating symptoms. It's exactly the
kind of simple, powerful intervention that transforms health outcomes when
(17:42):
practice consistently over time. And folks, again, if you have
questions on this, feel free to ask call us at
eight hundred and six or six eight eight two to
two or send those questions through doctor Bob dot com.
And no need to be embarrassed. This is your health
we're talking about, and later this hour we're going to
try to dive into some pelvic floor health with basic
(18:03):
physical therapy exercises. We're going to try to walk through
a few exercises that compliment proper urination technique and maybe
address some of the myths surrounding those bathroom habits. So
the bottom line is something as simple as changing how
you use the bathroom could really improve your health, reduce
the need for medical interventions, and add quality years to
(18:23):
your life. And that's not high that's evidence based medicine
at work. All right, let's get to a caller question
from Joanne in Utica, New York.
Speaker 3 (18:36):
Hello, this is Joanne from Utica, New York, and I
would like to know what is the best way to
eat an egg, hard boiled, soft boiled whatever.
Speaker 2 (18:47):
Thank you quote first, Joe Anne, thank you for tuning
into the show. And that's a great question. Your question
touches on something that affects most of us because we
eat eggs in the morning and it can be an
incredible protein source. Imagine your egg. It's like a treasure
chest that's packed with nearly eight grams of complete protein,
all nine essential amino acids, and fewer than eighty calories
(19:09):
per serving. But here's something to think about. The cooking
method that you choose can either preserve this nutritional gold
mine or it can transform it into something far less beneficial.
The reality is, when you fry an egg, you're increasing
its fat content by approximately fifty percent. That's like taking
nature's perfect protein package and drowning in unnecessary calories that
(19:33):
maybe your longevity focused lifestyle simply doesn't need. So the
champions here are poached in boiled eggs. These are gentle
cooking methods. They work by protecting the shields of the
egg itself and preserves that delicate nutritional structure while keeping
your caloric intake in check. The poached eggs they represent
(19:56):
the gold standard for egg preparation. Egg Your egg whites
gently coagulating and simmering water while the yolk remains run
a little bit runny, and it delivers the maximum nutrient
absorption without a simple drop of added fat. In this method,
it preserves up to ninety percent of the egg's original
nutritional value. And then soft boiled eggs they are close second,
(20:20):
offering similar benefits with the convenience of the shell containing cooking.
They shorter cooking time usually about four to six minutes.
Ensure is that the heat doesn't damage that the nutritional
content of it. So, folks, if you start with that
and tomorrow morning you can use a perfectly poached or
(20:40):
a generally soft boiled egg. That would's what I recommend. Joanne,
thank you for your question. All right, folks, we're coming
up on a break. When we come back, we'll get
into more health content. You're listening to the Doctor Bob
Martin Show.
Speaker 3 (21:00):
Everybody's got the fame mistakes, but everybody's got a choice
to make.
Speaker 1 (21:06):
Everybody needs to.
Speaker 2 (21:07):
Leave the faith money taking you us.
Speaker 1 (21:12):
Money you in fun.
Speaker 2 (21:22):
Und Welcome back doctor Adam Brappman here as we return
to the Doctor Bob Martin Show. And if you're loving
our conversations today, why not share the health wisdom. Tell
a friend, a family member, or loved one to join us.
Together we can build a community that's committed to a
better living. And remember, Doctor Bob and I are always
(21:43):
here for your health questions at eight hundred six ero
six eight eighty two to two. And also don't forget
our entire podcast library is waiting for you at doctor
Bob dot com. There you can re listen to your
favorite episodes, catch up on shows that you've missed, or
discovered new health breakthroughs. Anytime again. Call us at eight
hundred six eight A two to two, or find us
at Doctorbob dot com. All right, folks, I want to ask,
(22:06):
did you know that your mouth holds the secret key
to unlocking boundless energy, rock solid immunity in the kind
of confidence that walks into a room before you do.
This isn't some wellness fantasy. This is the real science
behind why I've made the Spray dental defense system my
daily ritual for oral care. So imagine your oral care
(22:28):
routine doesn't just clean your teeth, It actively fights disease,
It boosts your immune system, and it energizes your entire day.
That world does exist, and it starts with one remarkable
natural compound, and that's xylot hall. This isn't your grandmother's
dental care approach. This is the next generation mouth protection
(22:48):
that works like a bodyguard for your smile. And here's
what makes xylotol absolutely revolutionary. While harmful bacteria feast on
regular sugars and pump out to destroying acids, Xylotol stars
them into submission. These cavity causing invaders, they literally can't
metabolize xylotol, so they weaken, they detach, and they get
(23:12):
swept away by your natural saliva flow. It's like having
a microscopic security team that's patrolling your mouth twenty four
to seven and it keeps those troublemakers at bay while
supporting the good guys. And here's where it gets truly exciting,
and this is where most people miss the bigger picture.
Your oral health. Your mouth is the front line of
(23:35):
your immune system defense. And when harmful bacteria colonize your mouth,
they don't just stay there, They travel through your bloodstream.
They trigger inflammation, at zaps your energy and at clouds
you're thinking, and it ages you from the inside out.
But the spri dental defense system that breaks the cycle completely.
And by maintaining a healthier oral environment, you're not just
(23:59):
preventing CAB. You're protecting your cardiovascular system. You're supporting cleaner
blood flow to your brain, and you're giving your immune
system one less battle to fight. And that result, you
wake up with more energy, you think with greater clarity,
and you face every interaction with genuine confidence. So let
me give you my exact protocol. I recommend to anyone
(24:21):
who wants maximum results with just a little effort. First
swap out that harsh, chemical laden toothpaste for Spri's gentle
fluoride free formula you brush morning and evening. There's no
change to your routine there. And next follow that up
with Spry's alcohol free mouthwash that actually soothes instead of burns,
(24:43):
and your mouth will thank you immediately. And also keep
Spry Gum immense with you everywhere after meals. During your
commute between meetings, just chew for twenty minutes and let
the xylotol work it's protective magic, and choose from refreshing
peppermint and big rating spearmint or warming centiment. Every piece
(25:03):
supports remineralization, neutralizes acids, and it keeps your mouth mountain
fresh without artificial chemicals or that medicinal aftertaste that makes
you want to quit that routine. So the beauty of
the system is you don't need to hunt down specialty
stores or pay premium premium prices. You just walk into CBS, Target, Sprouts,
(25:25):
or any natural grocer's location and grab Spry essentials along
with your regular shopping so no special trips, no complicated ordering,
and no excuses. If you want to dive deeper into
the science and discover advanced tips for optimizing your routine,
head over to Clear dot com. That's spelled x L
e a r dot com. That's where you'll find research,
formulations and clinical insights that make the Spry family, including
(25:50):
the renowned Clear nasal sprays, the choice of health professionals worldwide.
So start tonight. Set your Spry toothpaste and mouth wash
on the counter where you can't miss them. Tuck your
gum into your bag, you mince into your car, and
then have backups in your desk, and within forty eight
hours you'll notice something remarkable. Your mouth feels cleaner and
(26:13):
your breath stays fresh longer. Because when you master the
gateway to total wellness, which is your mouth, everything else
falls into place. Your smile, it becomes your signature, your
confidence becomes your calling card, and your energy becomes the
fuel that powers your best life. That's the Spry difference.
Where science meets simplicity in your daily routine becomes your
(26:37):
competitive advantage. So pick up Spry where you shop. Explore
the science at Clear dot com. It's spelled x L
e R dot com. And remember, a truly healthy smile
doesn't just change the way you look, it changes how
you live, how you love, and you lead every one
of your days. Okay, let's stay on the topic of
(26:58):
oral care with a question from Phil in Honolulu. Aloha.
Speaker 4 (27:05):
My name is Phil and I'm calling from Honolulu, Hawaii,
and I just heard a state that floride was a
natural substance, and I never do that. So if somebody
could address that and tell me where it originates from,
it it's a natural I appreciate it. Thank you very much.
Speaker 2 (27:29):
Aloha, Phil. And yes, the question you're asking was a
conversation that I had with Nate Jones, the CEO of Clear,
and we were talking about oral care in the Spride
dental defense system, and in what Nate was talking about
was fluoride. It actually does exist as a naturally occurring
(27:51):
mineral that it actually ranks as the thirteenth most abundant
element in our planet's crust. So it's not necessarily a
laboratory creation, but fluoride it is in our environment since
the dawn of time. And here's where the conversation it
gets nuanced and frankly where many people get confused. The
(28:14):
fluoride ion itself is identical, whether it comes from the
natural rock weathering or it is added to municipal water supplies.
So if you think of it like a vitamin C,
whether you get it from a fresh orange or a supplement,
your body is trying to process that same molecular structure.
So as far as Phil goes, since you're calling from Honolulu,
(28:39):
this hits particularly close to home. Hawaii presents a unique
study in fluoride policy and real world oral health. The
Aloha State actually has the lowest rate of community water
fluoridation in the entire nation. In that debate over the
benefits and risk continues, and it's gonna be an interesting
(29:00):
topic to keep an eye on over the next few years.
But again that the good news is that the fluoride.
There's a fluoride free solution to protect your smile smile,
and that is brush and rents with the spread dental
defense system. It's it's xylotol rich, it's alcohol free, and
in those habits they reduce those cavity causing bacteria's ability
(29:20):
to stick. And it also stimulates saliva and it supports
a healthier pH without fluoride or the supplementation. So again, Phil,
your answer to the question, fluoride does actually occur naturally
in our environment. Okay, folks, So we're coming up on
a break again. If you've got questions, we're trying to
(29:40):
answer as many as we can today. All you got
to do is call our our hotline at eight hundred
six zero six eight A two two. Again, it's eight
hundred and six zero six eight eight two to two.
You're listening to the Doctor Bob Martin Show. The bus
(30:17):
number siver sing to Welcome back to the Doctor Bob
Martin Show. I'm doctor Adam Brockman, and today we're gonna
(30:40):
go ahead and revisit our first story on urinary issues
and give you some guidance on pelvic floor muscles and
walk you through some simple exercises. So your pelvic floor,
that's the unsung hero of your core stability, your bladder control,
and yes, even your intimate health. So let's start with
the real truth about what you're pelvic floor actually is,
(31:02):
because understanding is the first step to mastering the control.
Imagine a hammock that stretched between the bones at the
bottom of your pelvis. That's your pelvic floor, and it's
an intricate network of muscles that work like a silent
security system supporting your bladder, your bow, and your reproductive
organs twenty four to seven. Now here's what you need
(31:23):
to know. These muscles. They're involved in virtually every movement
you make standing up from a chair, your pelvic floor
it fires first. If you're laughing at a joke, they're
contracting to protect you. Even breathing deeply engages these power,
powerful muscles. Yet most of us have never given them
a second thought until something goes wrong, like you're urinating,
(31:46):
or you can't sleep because you're frequently urinating in The
shocking reality is that both men and women they suffer
from pelvic floor dysfunction. It's not just a female issue.
It's something that only affects or you know, like new mothers,
but men who've had prostate surgery, athletes who put intense
(32:07):
pressure on their core, or anyone who sits for long
periods of time can develop weakness in this critical muscle group.
And when these muscles become weak or uncoordinated, they can't
do their job effectively, and so the result is a
cascade of issues that ripple through your entire body, and
we're talking about urinary and contents that basically maps out
(32:29):
every bathroom before we even have to go. And you
have lower back pain that makes you feel decades older
than your actual age, and then your core instability that
leaves you feeling unsteady or vulnerable, and yes, even changes
in sexual function that can strain relationships and damage your confidence.
So here's the truth. Unlike many health challenges that require
(32:52):
expensive treatment or invasive procedures, the pelvic floor dysfunction responds
beautifully to targeted exercises that you can do anywhere, anytime,
and without spending a single dollar on equipment. So let's
go ahead and get into them. And we'll start with
the first exercise, which is the classic Keegel and this
(33:12):
exercise it's been changing pelvic floors for over seventy years.
It's named after doctor Arnold Keegel, and it's a foundation
for pelvic floor strength. But here's where most people go wrong.
They turn it into a white knuckled breath holding ordeal
instead of a smooth, controlled movement. And so start in
a comfortable position, You take a normal breath in and
(33:34):
as you exhale, gently contract your pelvic floor muscles, not
like you're trying to crush a walnut, but like you're
giving a firm handshake. And you hold that contraction for
five seconds while continuing to breathe normally, and your diaphragm
and your pelvic floor work as a team. So don't
hold your breath here. Now here's what most people skip,
(33:55):
and that's the release slowly and completely relax for a
full five seconds. That relaxation phase is just as important
as the contraction. Think of it as trying to teach
your muscles the difference between on and off. And then
you want to repeat this ten times in aim for
three sessions throughout the day. And the beauty of this
is you can do it while you're stuck in traffic,
(34:15):
watching TV, or even during a meeting, a boring meeting.
At that nobody will ever know that you're building your
superhuman core strength. And so exercise number two is just
trying to work on those quick contractions. So once you've
mastered that slow and steady approach with the keygel, it's
time to add some explosive power to your arsenal. So
(34:36):
these quick contractions they train your pelvic floor muscles to
respond rapidly, exactly what you need when you squeeze, or
you sneeze unexpectedly, or you need to lift something heavy.
So think of it as sprinting version of pelvic floor training.
Contract your pelvic floor muscles quickly and release immediately, like
flicking a light switch on and off. And the goal
(34:56):
is that rapid fire contractions followed by a complete relax
And if you perform fifteen to twenty of these contractions
in a row and you maintain your normal breathing throughout,
even if you start to feel fatigue, take a breath.
Quality always beats quantity when you're building strength that is
going to serve you for the next few years or
even decades.
Speaker 4 (35:17):
Man.
Speaker 2 (35:17):
So the final exercise I want to give you today
is the Elevator challenge, and that's your progressive training. If
you're ready for the advanced technique after you mastered the
first two, then this elevator exercise that combines strength, coordination,
endurance all in one powerful movement. So what I want
you to do is imagine your pelvic floor muscles are
(35:39):
like an elevator. Starting at the ground floor. As the
elevator rises, you gradually increase the intensity of your muscle contraction.
You start with a gentle lift. That's the second floor.
Increase the contraction slightly that's the third floor, and you
continue adding this intensity until you reach maximal contraction. Let's
call that the tenth floor. And so here's the real
(36:00):
challenge on the way down, slowly decrease the contraction floor
by floor. This is that eccentric control, the ability to
gradually release tension. It's what separates strong functional muscles from
the muscles that are just tight. So this exercise is
like doing yoga for your pelvic floor. It requires concentration,
breath control, and patience. So start with just three floors
(36:22):
and gradually work your way up to that tenth floor
as your strength improves. So again, folks, those are three
simple exercises and that's a roadmap for your pelvic floor mastery.
And if you start those today, you just choose one exercise,
practice it consistently and that your future self, your urinary
(36:43):
and continents will disappear and you're going to feel much
better about your confidence as well. So again, that's three
exercises to master for your pelvic floor. All right, we'll
be right back. You're listening to the doctor Bob Martin Show. Well,
(37:32):
my friends, here we are at the end of another
hour together and I have to ask you this. When
was the last time a simple conversation about bathroom habits
completely shifted how you think about your health, Because that's
exactly what happened here on the Doctor Bob Arden Show today.
Let's take a moment to absorb what we've uncovered. Today.
(37:53):
We talked about shocking revelation and that's something that we
do six to eight times every single day, something so
automatic you don't even think about it, and it's quietly
changing our health. We're talking about urination technique and the
staggering truth that eighty percent of us are doing it
completely wrong. And that's why, exactly why Doctor Bob and
(38:16):
I are here. We're challenging that status quo and we're
arming you with knowledge that puts the power back in
your hands. And again, go over to doctor Bob dot
com and you can access some of this information, or
we listen to the episode to get those exercises under
your belt. You're going to join this revolution of people
who refuse to be passive patients in their own health journey.
(38:38):
So that's what I want you to do right now.
Today before you forget start implementing what you learn today.
Stop rushing through one of nature's most important processes. Check
your posture when you're urinating. You're the flat feet, slightly forward,
lean and take your time. And ladies stop hovering in
public restrooms, and gentlemen over forty try sitting down at home.
(39:01):
These are simple changes that could revolutionize your bladder health,
improve your sleep, and potentially save you from years of
medical interventions. These small changes in bathroom habits, they lead
to big improvements in the quality of life. Better sleep,
fewer infections, reduce need for medications. That's preventive medicine at
its finest. And don't stop there. Call us at eight
(39:24):
hundred and six zero six eight eighty two to two
with your questions, your victories, and your challenges, and again
go over to doctor Bob dot com spelling at the
word doctor doctr bob dot com and find those evidence
based solutions that challenge the conventional thought. Because when it
comes to your health, you deserve to be empowered, educated
and in control. And if you arm yourself with knowledge
(39:47):
like what we share today, you become the CEO of
your own health. You make informed decisions, you question everything,
and you demand better, and so this hour together it
represents something bigger than bath the room habits. It's about
recognizing that your most powerful weapon against disease and dysfunction
is knowledge. It's about understanding that simple corrections can prevent
(40:10):
years of suffering. It's about taking those small daily actions
that compound into big health outcomes. So thank you for
spending this hour with us. Thank you for being part
of our community that believes knowledge is power, and for
taking control of your own health journey. Keep those questions coming,
keep learning, and never forget the simplest changes often deliver
(40:33):
the most profound results. Until next time. This is doctor
Adam Brockman for the Doctor Bob Martin Show, reminding you
that your health transformation starts with you and it's going
to be absolutely revolutionary.
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