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Katie: Whats up and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com. And I’m right here as we speak with Dr. Amy B. Killen, who is taken into account one of many main longevity and regenerative physicians within the nation, specializing in intercourse and pores and skin. In her Utah-based practices, she combines issues like stem cell injections with photobiomodulation, shockwave remedy, bioidentical hormones, peptides, and old school nutritious diet and life-style to present sufferers unparalleled synergistic regenerative results on their pores and skin, their hair, and their sexual operate.
She’s additionally a global speaker, entrepreneur, educator, and Co-Founding father of the Human Optimization Venture, or HOP. And on this episode, we go deep on the connection between sexual well being, longevity, and regenerative medication, together with quite a lot of the foundational and extra superior biohacking practices she makes use of together with her sufferers, her tackle extra controversial issues like Ozempic use just lately for many individuals, advisable peptide dietary supplements, and food plan and life-style suggestions. So very far ranging dialog, and let’s be part of Dr. Killen. Dr. Amy, welcome. Thanks a lot for being right here.
Amy: Thanks for having me.
Katie: Nicely, we’ve identified one another in actual life for years now, so i’m glad we’re lastly attending to have a dialog and report it. And there’s going to be so many various instructions we get to go on this dialog. However earlier than we bounce in, I had a humorous notice out of your bio that you simply, with the recognition of the Barbie film proper now, you didn’t play with Barbie as children, however you had a really distinctive toy expertise as an alternative. So I’d love so that you can clarify that.
Amy: Sure. Yeah, I wasn’t a giant doll individual, however I did have a rubber fishing worm assortment, and I had a giant field of rubber fishing worms, and I had names for all of them, and I’d get them out and like play with them and throw them towards the wall, and I had an entire, prefer it was an entire factor. I don’t know the place, the place it got here from.
Katie: That’s so humorous. I don’t suppose I’ve ever met another person that performed with fishing worms as a child and I sort of love that. Now within the work that you simply do, you’re well-known in your work in Regenerative Drugs, and I do know many individuals who work with you and have had fabulous outcomes, however I do know this wasn’t truly the way you began out. So are you able to stroll us by way of your background and the way you bought into the work you do now?
Amy: Yeah, completely. So I used to be an emergency medication doctor for the primary 10 years of my profession. I went to ER residency, educated in that, after which I lived in Austin and labored in a extremely busy emergency division there. And that was 10 years. After which in the direction of the top of that, I had my three children inside two years. I had twins after which another. And simply craziness of the schedule, the getting up at three within the morning, the sleeping two or three hours an evening, plus all the additional stress at work and simply the unhealthy life-style sort of decisions and issues that I used to be placing myself as much as began to sort of weigh on me over time.
And I began seeing all these results of simply the continual stuff on me. After which I appeared out on the individuals who had been coming into the ER. And I noticed that in all probability like 70% of the folks that had been coming into the emergency division had been there due to issues that would have been prevented with simply wholesome life-style, schooling, and a few empowering of these individuals. So I simply realized that I wanted to be taught quite a lot of new stuff for myself after which take that data and switch it to different individuals.
Katie: And you’ve got considerably of a deal with sexual well being in your apply. I’m curious what sparked that specific curiosity. And I do know that that additionally has crossover into many different areas of well being. It doesn’t in fact exist in isolation, however what introduced that curiosity?
Amy: So I had a apply in Portland, Oregon, after I left the ER. I used to be doing bioidentical hormones, life-style medication hormones. And I’d see these individuals who would are available with like, sort of on the finish of their rope, like they had been actually struggling, gaining weight, no vitality, simply sort of frazzled. And it was actually problematic. And we put them on some hormones and a few life-style modifications. After which they’d come again like two or three months later. And they might say, hey, i’m truly beginning to really feel higher. I’ve extra motivation. My melancholy is getting higher. Now, are you able to assist me with both my pores and skin, make it look higher, or my intercourse life? And so again and again, I obtained these two requests. They appeared totally different. However once I began trying into it, I noticed that pores and skin well being and sexual well being they’re truly carefully linked. They usually’re each these sort of subsequent ranges of well being that individuals don’t actually take into consideration an excessive amount of till they begin having issues in these areas or till they’ll recover from all the main well being struggles that they’re having. So I began diving into these two fields. After which simply turned actually fascinated with how sexual well being is intimately tied, intimately tied to general well being, to longevity, to happiness, to emotional well being, all of these issues.
Katie: Nicely, and very similar to the physique, these individuals appear to be having this form of expertise of triage that we hear about within the physique the place should you’re in survival mode or you have got a giant sort of urgent well being disaster, your physique’s not as involved with like fertility, as an example, or how your pores and skin appears to be like as a result of it’s making an attempt to outlive. And so it looks as if the psychological expertise of those sufferers was mirroring what their physique was feeling in these occasions as nicely.
Amy: I imply, it makes complete sense, proper? Your physique doesn’t need to be sexually energetic or be produced in case you are in a state of disaster. Should you’re having a tough time even getting by way of your day since you’re too drained, then your physique is rather like, nicely, we don’t must be doing these different issues proper now. And so it makes complete sense. However what’s attention-grabbing is that I discover that if people who find themselves all for being sexually energetic and sexually wholesome, in the event that they even simply prioritize that, it finally ends up creating general well being. So you’ll be able to prioritize intercourse. And by doing that, it’s its ripple impact the place impulsively, oh, your cardiovascular well being is healthier, your hormone well being is healthier, your mind well being is healthier. Prefer it’s this attention-grabbing sort of ripple impact. So I believe it’s sort of a hack to have the ability to assist some individuals grow to be extra motivated to get wholesome that possibly in any other case they wouldn’t be.
Katie: That is smart. What’s your tackle, I do know we maintain seeing fairly dire statistics about infertility is on the rise, sperm depend is, I’ve seen plenty of totally different estimates, however drastically decrease than it was even a few generations in the past. And I’ve seen even dire predictions of by 2050, we could be dealing with form of like nearly complete infertility. What’s your tackle these numbers that we’re seeing and if these are correct the place they’re coming from?
Amy: I imply, I don’t know for certain. I imply, I’ve undoubtedly seen the identical numbers 40, , 40 to 50% drop in sperm depend. Though sperm motility continues to be fairly excessive, which is mostly a oftentimes a greater marker. However yeah. Is down by 30 to 40% in simply the final 50 years in males and fertility in ladies appears to be down as nicely.
I believe that they’re undoubtedly scary developments, whether or not these numbers are precisely proper or not, however I do suppose that there’s quite a lot of issues that we possibly aren’t taking as significantly as we must always. Simply a part of it’s in all probability how wholesome we’re residing our lives. Like as an example, with sperm and testosterone, I believe that males simply aren’t, they aren’t lifting as many heavy issues, they’re not out within the solar as a lot, they’re not consuming as wholesome, they’re overstressed, they’re not sleeping as a lot. And all of this stuff have an effect on your means to make testosterone, which has been mirrored not less than to a point in your means to make sperm. After which we even have all of the totally different endocrine disruptors and issues which might be out within the setting, which I believe we nonetheless don’t, haven’t actually wrapped our head across the significance of quite a lot of these chemical substances and the way they’re affecting our endocrine techniques.
Katie: That is smart. And I do know from studying a few of your work, there’s additionally a connection between sexual well being and longevity. So I’d love to ascertain a few of that connection for context earlier than we begin delving into options and issues that may assist.
Amy: Yeah, there’s a few attention-grabbing research. Now, they’re correlation research, so that they’re not displaying causation. However in 2020, The Journal of Sexual Drugs printed a big examine with over 13,000, I believe, women and men within the US. They usually adopted them for like six or seven years. They usually discovered that these individuals who had been sexually energetic, particularly greater than like about 52 occasions a 12 months, about as soon as every week, had a 50% decrease all-cause mortality fee in comparison with individuals who weren’t sexually energetic or didn’t have very a lot intercourse. And that was truly related. Related outcomes had been seen in a big examine in Wales. And males, once more, 50% decrease mortality if individuals had been having intercourse one to 2 occasions every week.
And so there’s all of this information that exhibits that there’s a robust correlation between being sexually energetic in a wholesome method, whether or not that’s in a relationship or not, we don’t know, and decrease all-cause mortality. And it’s in all probability a mirrored image of quite a lot of issues. Having a wholesome relationship, clearly, social relationships are necessary for longevity. It’s tied to emotional well being and psychological well being. It’s tied to bodily well being, as a result of should you can nonetheless have intercourse, it means you have got good blood circulate and nervous system and all that, hormones. So there’s quite a lot of items of the puzzle, however I do suppose it’s one thing that was not talked about sufficient within the longevity discipline.
Katie: And what are among the massive issues that individuals come to, possibly female and male particular, with regards to totally different ages and a decline in that, whether or not it’s a decline in sexual exercise or libido, what are among the stuff you see after they are available with these particular questions?
Amy: In males, it’s principally erectile dysfunction, and we’re seeing that in youthful and youthful males. A few of it’s in all probability simply due to porn and the easiness of getting that and among the issues which might be occurring within the mind with that. However then I believe quite a lot of it is usually simply among the different issues we talked about with low testosterone and blood circulate and endocrine disruptors and such.
In ladies, it’s a variety of issues. Low libido actually could be a drawback, lack of sensation. Orgasm issues. These are the commonest issues I see with ladies. The most typical one is simply lack of libido. I’m simply not likely . And we don’t name it sexual dysfunction except it bothers you. So should you don’t have a libido and also you’re completely advantageous with it and also you’re going about your life and all the pieces is nice, we don’t discuss it as being dysfunction. We simply discuss that as being a private alternative. So it’s solely when it bothers you that you would be able to have a libido. You that we begin to discuss a dysfunction. And we considered 40% of ladies admit to having some sort of sexual dysfunction, which is simply ridiculous numbers.
Katie: Wow, that could be a larger quantity than I anticipated for certain. What are among the issues ladies can do? And I’d guess, does this differ by age? Like, is there a better focus of that as individuals grow old, like with every decade, form of?
Amy: Yeah, it’s undoubtedly larger as you get within the perimenopause, menopause age group. And perimenopause can begin as early, I imply, it will probably begin early, however particularly 35 or 40 is about the place it tends to start out. However it’s about these 10 years earlier than menopause when you have got quite a lot of modifications occurring. So due to decrease ranges of testosterone in addition to progesterone and finally estrogen in ladies, we begin to see much less libido in that inhabitants, in addition to among the different issues, issues with arousal, issues with orgasm. After which later issues with ache, as a result of should you lose estrogen, then chances are you’ll begin to have ache as nicely.
So I believe actually taking a look at your life-style is all the time key very first thing. Are you exercising? Are you consuming nicely? Are you getting daylight? , stress ranges. Should you’re not sleeping nicely, you’re not making quite a lot of these hormones as nicely. So that you’re not making, since you make testosterone in addition to development hormone, primarily when you’re sleeping, should you’re not sleeping otherwise you’re not sleeping nicely, then you definitely’re not making these hormones. So one thing as straightforward as simply prioritizing your sleep. And ensuring that you’ve a great sleep hygiene routine and attending to mattress on time and people sorts of issues can truly make a giant distinction they usually’re fairly straightforward to do.
After which the following step goes in and seeing a health care provider, , getting hormones checked, getting blood exams checked, seeing if there’s any areas of irritation or issues like that that you would be able to goal to attempt to enhance no matter’s occurring, the well being or the blood circulate or no matter.
Katie: Okay, so these foundational issues could be form of preventative at any age and doubtless nice life-style habits to combine earlier earlier than you begin seeing these issues. However sleep, train, and daylight would prime that listing for preventative.
Amy: Yeah, completely. Eating regimen, in fact, consuming all the nice issues, all of the antioxidants, getting sufficient protein. All of it sort of goes collectively, proper? I really feel like that is stuff that individuals discuss again and again. However on the earth of sexual well being, since you’re speaking about wholesome hormones, you’re speaking about wholesome blood circulate and a wholesome nervous system, all of these issues play into whether or not you’re sexually wholesome.
The opposite piece that I believe is basically necessary and pretty straightforward to not less than perceive is that you really want to have the ability to activate your Parasympathetic Nervous System. And so lots of people, we reside on this excessive stress, battle or flight world, and we’re in that form of stress, go, do, give, state on a regular basis.
However we actually need to have the ability to transition at will into what I name the remainder and obtain state, or the parasympathetic relaxation and calm down, the place you’re calming down your nervous system. Since you truly need to be in that state with the intention to undergo all of the a part of the sexual response curve. You truly need to have enter from that parasympathetic system. So should you can’t calm down, should you can’t simply be taught to be and to breathe and to obtain, then for women and men, then that’s, it’s very tough to have satisfying sexual relationship.
Katie: That is smart. And at what age would you suggest getting, beginning lab testing simply to get a hormone baseline after which sort of frequency past that? And what hormones do you suggest individuals take a look at and search for? As a result of I do know there’s quite a lot of variation in what’s advisable right here.
Amy: Yeah, , there’s some controversy on whether or not try to be checking hormones in younger ladies who’re fairly wholesome as a result of your hormones are altering a lot throughout the month, , getting a single lab check might not be all that helpful. I do suppose that by the point you’re 40ish, 35, 40, it’s good to get a like a 21 day. So 21 days into your cycle out of your when your interval begins to get a blood check then and simply take a look at estrogen. So estradiol, progesterone, testosterone, in addition to like intercourse hormone binding globulin, FSH and LH, that are pituitary hormones.
I additionally suppose taking a look at your anti-Mullerian Hormone, AMH hormone, which goes to present you an concept of your ovarian egg reserve may very well be helpful, particularly should you’re serious about, you need to sort of keep some fertility, however even not, even should you’re simply making an attempt to look and see how far out am I from menopause, that typically could be useful as nicely. After which, yeah, testosterone, these are the principle ones. Definitely you are able to do cortisol testing and issues like that, however these are higher as saliva exams or as urine exams, and also you normally need to do a number of of them as an alternative of only one. After which repeat these, in fact, actually as you grow old. Later, perimenopause, menopause, ensure that, see the place you’re, after which do what must be finished.
Katie: Received it. So to have form of that baseline of if you felt actually good, know what these numbers appear like in your particular person physique. After which what do you consider as individuals grow old, hormone testing, sure or no? I imply, hormone alternative, sorry, sure or no?
Amy: Sure. I’m very largely pro-hormone alternative. And I believe that there’s a lot misinformation on the market, particularly for girls about that. I really feel like quite a lot of, I’ve quite a lot of associates who’re sort of early menopause. They usually’re very good ladies who’re well-informed medical doctors. And but they nonetheless have this concept that they need to simply be powering by way of, , perimenopause, powering by way of menopause. And that in the event that they settle for assist and get hormones, that it’s some form of signal of weak spot. It’s like, , you weren’t robust sufficient to do that by yourself.
And I believe that that’s simply utterly rubbish. And it reductions the truth that taking hormones is definitely very preventative in a method stopping quite a lot of the degradation that occurs, sadly, once we lose our estrogen ranges as ladies. So i’m pro-hormones. Clearly, there’s some circumstances the place you’ll be able to’t take them, however for essentially the most half, I believe that they need to be checked out for most individuals.
Katie: And what age do you see ladies usually are available for that? And do you suggest it for guys as nicely, particularly in mild of the declining testosterone?
Amy: So for girls, it’s going to be normally it’s like mid perimenopause, which once more can begin at 35 or 40 and it will probably go as much as 45 or 50. And normally at first in perimenopause, it’s simply going to be possibly just a little little bit of progesterone, two weeks out of the cycle to assist sort of even out what’s occurring along with your estrogen. After which, or possibly it’s including just a little testosterone. Testosterone goes down much more slowly in ladies than it does than the opposite hormones, it’s nonetheless happening yearly. After which after menopause, 45, 50, or possibly just a little bit older, that’s if you actually, actually need to be sure to’re changing. Once more, even should you don’t have signs, I believe it’s price changing these hormones.
For males, most guys I see are within the 35 to 40 plus age vary. Though I’ve seen youthful guys now coming in with legitimately low testosterone. And that i’ve seen guys of their 20s who haven’t been on steroids, who don’t actually have good purpose for it, who’ve low testosterone. However then sadly you take a look at them they usually’re additionally pre-diabetic or diabetic they usually’re obese they usually’re not exercising. And there’s all these different issues that we all know are threat components for low testosterone. And vice versa, low-T additionally will increase your threat for weight problems and for diabetes and it’s sort of a rooster and egg factor. However 35 or 40, quite a lot of issues have a tendency to alter with hormones in women and men.
Katie: And with hormone alternative, are we aiming for the degrees we had earlier than they began dropping in any respect or are there higher ranges? Does that change by decade as we grow old or are we making an attempt to take care of form of that pre-baseline?
Amy: In males I attempt to maintain testosterone within the center to higher finish of the traditional stage of like a 30 12 months previous. In order that’s going to be someplace within the 700 to possibly a thousand or so stage relying on the lab you’re utilizing.
For girls I’m taking a look at retaining estrogen, the degrees received’t be fairly what they had been if you’re having cycles as a result of throughout cycles you have got these very extensively fluctuating ranges. So the thought with the menopausal particularly remedy with hormones is to nonetheless maintain your ranges up however you don’t have these fast swings. However you do need you need estrogen ranges to be over possibly 80 or so for assist for a minute for cover of your mind and your blood vessels and your bones and your pelvic flooring and your pores and skin. Like individuals discuss that your pores and skin ages very quick as quickly as you hit menopause and also you lose estrogen as a result of estrogen helps to help the scaffolding of your pores and skin, the collagen in your pores and skin. And so should you don’t substitute that fairly rapidly you begin to see fast pores and skin ageing which is a giant criticism quite a lot of my associates and sufferers have at that age.
Katie: And I really feel like this has been largely debunked by now, however I do know some individuals nonetheless have issues about hormone alternative primarily based on quite a lot of information articles that got here out after it turned standard, I believe many years in the past now. However I’d love for any dispelling or cautions to pay attention to in that space, simply because I really feel like there are some lingering issues with the security of hormone alternative.
Amy: Yeah, nice query. So in 2002, the Ladies’s Well being Initiative printed the massive examine, and that is the one which obtained that made the headlines and that stated, , hormone alternative remedy causes breast most cancers, dementia, stroke, . Coronary heart assaults, prefer it principally causes all unhealthy issues. And that was in that second was when everybody obtained off hormone remedy. So that you had a era of ladies who at the moment stopped hormones or by no means obtained on them due to worries of this stuff.
Nicely, it seems in taking a look at that information extra carefully, the group that simply obtained… That simply obtained estrogen truly had a considerably decreased, I believe it was like a 25 or 30% decreased fee of most cancers. And it was solely within the progestin group, the one which was getting the progestin plus estrogen, that had a slight elevated threat of breast most cancers. Even that wasn’t large. We’ve since realized that these artificial progestin, which aren’t the identical as progesterone, which your physique makes, they do are typically just a little bit extra inflammatory. And we expect that these elevated dangers of simply different issues like dementia or cancers due to that irritation.
However there’s not any proof that simply that bioidentical or physique similar progesterone will increase breast most cancers threat in any respect. There’s some sort of potential improve in breast most cancers threat should you’re on hormones for greater than 10 years. However even that could be a fairly low threat for most individuals. And if you consider the advantages of the hormones, like simply on bone well being, as an example, osteoporosis prevention is large. And to not point out dementia prevention and heart problems and all of that, however there’s no debate about whether or not hormones like estrogen assist forestall osteoporosis. There may be some debate whether or not it helps to forestall a few of these different issues.
However should you take a look at simply fracture threat. For grownup ladies, postmenopausal ladies, it’s huge. After which you have got the, , all the issues that go together with it. Should you break your hip, you have got a 25% mortality fee within the first 12 months of a hip fracture. And so these should not insignificant issues. So that you do need to weigh the dangers and the advantages, however for essentially the most half, hormone remedy doesn’t appear to extend breast most cancers threat. And if it does, it’s very slight and it’s solely after, , utilizing it for 10 years or so.
Katie: Received it. That’s good to know. And it looks as if only for individuals who don’t have the context for these, the totally different hormones in all probability are going to have totally different results clearly throughout the physique. And it sounds prefer it may get carried out at totally different ages. So possibly progesterone is the primary one which comes on-line for girls after which estrogen afterward or testosterone afterward after they’re wanted. And for guys, is it simply testosterone that we’re speaking about usually with hormone alternative?
Amy: Yeah, it’s normally simply testosterone with males. I imply, you are able to do different issues earlier than you give testosterone. Like as an example, you would do Clomid or Clomiphene, which is definitely a drugs that’s used for girls to enhance fertility, however we use it at decrease doses in males to extend testosterone manufacturing by themselves. So in case you have a man who’s fairly younger, like in case you have like a 40 12 months previous man who has some low testosterone, we could strive a trial of like Clomid or Clomiphene to assist him produce his personal testosterone. As a result of when you get on testosterone, you’re sort of shutting down your individual manufacturing and also you don’t need to do this should you don’t need to.
Katie: Received it. Is smart. And I’ve heard from associates my age that even identical to a progesterone, like a topical progesterone, vastly improved their sleep and perimenopause. Is there a distinction so far as I do know there’s oral, injectable, topical? Can individuals begin with identical to a easy topical one to check that?
Amy: You possibly can. I warning you just a little bit about utilizing identical to over-the-counter progesterone. Like should you go to the well being meals retailer and you purchase like yam cream or one thing. And the reality is that yams, though there’s a part in yams that’s made into progesterone in a lab, and that requires lab tools. It doesn’t occur in your physique. So simply making use of yam cream, if it hasn’t been chemically transformed to progesterone to your pores and skin, doesn’t truly do something. It simply makes you, you’re simply lathering yam cream on.
Progesterone lotions which might be prescribed by your physician could be useful in perimenopause. I believe they’re advantageous. I don’t like them in menopause as a result of there’s fairly variable absorption they usually don’t present up nicely within the blood exams. And since i’m utilizing blood exams primarily to ensure that your uterus is being protected by the progesterone, then I believe that it’s higher simply to take oral progesterone should you’re menopausal and really want that uterine safety. However should you’re perimenopausal and doing it simply to sort of see if it will probably assist with sleep or assist along with your cycles not be as painful or issues like that, then I believe lotions are advantageous.
Katie: Okay, obtained it. That’s an necessary distinction. And I do know that you simply additionally specialise in quite a lot of areas associated to longevity. And naturally, we’ve made a robust case that sexual well being is a giant key of that. However I’d like to go deeper on possibly among the foundational, universally optimistic issues individuals can do as foundational items for longevity typically and anti-aging. After which additionally construct on to that.
I do know you’re additionally a biohacker and have tried among the different issues as nicely. So I’d love to start out with like foundational after which transition into what are among the new superior issues which might be popping out that you simply suppose are promising?
Amy: Humorous within the longevity world, which is like researchers, it’s biohackers, it’s all the time from individuals, there’s quite a lot of debate about what actually works, besides a number of issues. We all know for certain that train works. In order that’s each cardio, get your coronary heart fee up, in addition to resistance coaching. We all know that individuals who have extra muscle do higher long-term. And so constructing muscle, particularly if you’re youthful, is essential as a result of you’ll begin to lose the flexibility to construct muscle as simply as you get 50, 60 years previous. So beginning that early, I believe, is essential. There’s no debate about that.
We all know sleep is necessary. We all know {that a} nutritious diet is necessary, however there’s quite a lot of debate about what meaning, as you may think. Some individuals within the longevity house do utterly vegetarian, vegan, decrease protein, as a result of there’s some proof in some papers that you simply don’t need an excessive amount of protein due to mTOR activations and various things. Whereas different individuals, like Peter Attia, as an example, advocates for a fairly excessive protein, like one gram per pound of supreme physique weight per day protein consumption. And so that you even have divergence even amongst these consultants in what’s the most effective food plan. So I personally, I believe the most effective food plan is the one which you’ll truly keep on with. I do suppose fruit and veggies are wholesome for you. I do suppose you would want not less than average protein, so not less than a half a gram of protein per pound of physique weight a day, however extra should you’re bodily energetic, which try to be.
After which after that, I believe getting just a little solar is definitely essential. And that i’m very into pores and skin well being, and so I do suppose the solar ages your pores and skin. And I even have seen, there’s some massive research that present that the solar is so helpful to us, together with the massive examine out of Sweden, the place they checked out a bunch of ladies over many years, they usually principally discovered that those who had the bottom solar publicity had been those who had the very best mortality charges, and that lack of solar publicity was a threat issue for dying that was on par with smoking a pack a day of cigarettes. And so there’s in all probability quite a lot of causes for this, however I do suppose that getting some solar, 10, 15, 20 minutes outdoors within the daytime, don’t burn, is a long life hack that’s not being talked about sufficient as nicely.
Katie: I’m actually glad you introduced that up as a result of I’ve additionally talked about this prior to now and brought some warmth from it and I don’t usually use sunscreen for that specific purpose. I simply average my solar publicity primarily based on how a lot my pores and skin wants. I’ve undoubtedly seen an vitality distinction once I get common sunshine. I personally love to do morning sunshine for the sunshine publicity and getting it on my eyes after which noon solar publicity for pores and skin and for Vitamin D. I form of view these as like separate helpful classes, however I really feel like we did ourselves an amazing disservice once we all began being afraid of the solar and overusing sunscreen and that we undoubtedly in that case I believe threw the child out with the bathwater.
Amy: And I believe that, , I do use solar, I take advantage of a mineral sunblock, like a zinc oxide, titanium dioxide on my face and neck, as a result of I, , I do know, i’m 47 years previous and I understand how unhealthy the solar is for pores and skin ageing. However I additionally do suppose that you will need to get solar. And I believe that, , you are able to do it in a wise method, whether or not you simply don’t get quite a lot of solar otherwise you put on protecting clothes otherwise you put on sunblock typically. However, , it’s humorous that again, , again within the previous days, that they had, that they had all these sanitariums the place they might deal with tuberculosis sufferers by placing them out within the solar. And, , even Florence Nightingale, the massive, just like the nurse who like, , found like quite a lot of issues with germs, , she’s a giant quote speaking in regards to the significance of solar publicity and therapeutic sufferers.
And I believe that, I believe you’re proper. I believe that it’s extra than simply Vitamin D. Like we all know that supplementing with Vitamin D is helpful in all probability, however we, however there are different issues as too. It’s serotonin, it’s melatonin, it’s circadian rhythm, , engaged on retaining these in sync. It’s, there’s all types of temper enhancement, nitric oxide, all of these issues are benefited from getting some solar publicity.
Katie: What about on the complement entrance? As a result of I do know there’s additionally as many opinions right here as there are possibly extra so than totally different opinions on food plan. However it looks as if there are undoubtedly some issues that may be useful, particularly as we age from a supplemental perspective. So what are a few of your commonest advisable dietary supplements?
Amy: Nicely, I truly began a complement firm known as HOP Field simply because I used to be getting this query quite a bit and I used to be making an attempt to place these issues collectively into my very own private stack and realized that it was sort of exhausting to do. And so we’ve got a form of twice each day pack of the 19 elements that we expect have proven essentially the most promise for slowing of ageing. And so it’s issues like NAD boosters like both NR or NMN, calcium alpha-ketoglutarate, spermidine, hyaluronic acid, which is nice for pores and skin well being and you would take it orally as nicely, in addition to among the Nutritional vitamins, B-Nutritional vitamins, Vitamin D.
I additionally actually like dihydroberberine or berberine due to its results on blood sugar. And we all know that, , that blood sugar, an excessive amount of blood sugar over time is likely one of the causes that you simply age sooner as having larger blood sugar ranges. Even should you’re not diabetic, it’s a explanation for fast ageing. And so one thing like berberine or we’ve got dihydroberberine as a result of it’s extra accessible may also help blunt the blood sugar results in your physique. And we even have a post-biotic in there. So, yeah, there’s quite a lot of various things on the market. And I believe that, , we hear and study new issues on daily basis, however these are among the ones that we’re listening to about again and again, in addition to antioxidants like Quercetin and Fisetin and a few of these sorts of issues.
Katie: And also you’ve talked about glucose a few occasions. We now even have the supply of wearable glucose displays. And I really feel like that information is extra accessible. Is that one thing you suggest for individuals of getting a sort of a snapshot of what’s occurring with their glucose and their insulin and modulating that by way of food plan and life-style, which additionally, I assume, leads into the extra controversial query about what in regards to the rise in individuals utilizing Ozempic and your ideas on that?
Amy: Ah, love all of those questions. So yeah, I believe CGMs, steady blood glucose displays, could be useful. I believe there are attention-grabbing items of data. They’re just a little problematic in that you would eat one thing and you would be like, oh my gosh, carrots spiked my blood sugar. I’m not going to have carrots anymore. However you don’t understand that it is dependent upon what time of day you ate the carrots and whether or not you had been exercising. In case your physique, like there’s so many different issues that go into figuring, deciding what’s going to occur along with your blood sugar that’s not simply the meals you’re consuming. What did you eat the carrots with?
And so I believe that they’re attention-grabbing. And definitely as we begin having this increasingly more of this sort of information after which we’re inputting different items to that puzzle, like was it at night time the place you needed to train that day? How was your sleep then? All of those items and beginning to utilizing AI and issues like that to actually make sense of that information, I believe we’ll begin to be taught much more than we are able to with simply these single factors of data.
And the second a part of your query about, oh, about Ozempic. So, , i’ve truly, i’ve been working with Ozempic or Semaglutide or Semaglutide, no matter you need to name it, for a number of years. And I do suppose it’s an ideal medicine for lots of causes. I do suppose actually try to be cautious for some causes as nicely. It’s nice in that that is the primary group of medicines. These are the GLP-1 agonists, so it’s glucagon-like peptide. And it really works in a number of alternative ways. It decreases your starvation alerts out of your mind, so that you’re simply not as hungry. And it does additionally sluggish gastric or abdomen emptying in order that meals is staying longer in your abdomen. And so you are feeling full longer since you are full longer. And we all know that it has advantages outdoors, these drugs have advantages outdoors of simply inflicting weight reduction. That, , decreases your insulin resistance and just a few cardio protecting advantages.
An enormous examine simply got here out displaying that there was a 20% lower in cardiac occasions of people that’ve been taking these drugs long-term, which is fairly nice. There’s some neuroprotective, there’s all types of issues which might be helpful.
The downsides of those drugs are, I believe the largest draw back is that if you reduce weight quickly, you are likely to lose extra muscle than you prefer to. Any weight reduction goes to trigger muscle loss, however particularly fast weight reduction will trigger extra muscle loss. And since you’re not hungry, you’re in all probability not consuming sufficient protein, and possibly you’re not proof against the pressure like try to be. In order that’s all going to assist, you’re going to worsen your muscle loss. So I do suppose that it’s important to be very, very cautious about nonetheless getting sufficient protein on daily basis and nonetheless doing all your weight coaching, your heavy lifting, should you’re going to be on these drugs. Clearly simply solely do it with a supplier, a health care provider, however I believe that they are often useful in the appropriate inhabitants.
Katie: And also you talked about the peptide part of that, which is a good springboard right into a dialog round peptides typically. And I imagine these are issues that you simply use along with your sufferers. However what’s your tackle peptides and what could be among the ones that you’d give individuals as like a place to begin for analysis in the event that they’re all for both studying about or making an attempt peptides.
Amy: Yeah, I like peptides. There’s a whole lot of peptides. Peptides are simply quick proteins. So it’s principally 20 amino acids are lengthy, quick little proteins which have particular receptors that they bind to as a result of they’re not like these massive loopy folded proteins. And there’s a bunch of them on the market. A few of them are FDA authorized. For example, insulin is a peptide that’s FDA authorized, used on a regular basis, clearly. The GLP-1 like Ozempic are peptides. However there are additionally quite a lot of them which might be sort of on this grey zone, based on the FDA.
However a few of my favorites that we all know, a simple one to start out with is BPC 157. And that’s one, should you ever take a look at the peptides, that’s in all probability the primary one you’ll hear about. However it’s BPC stands for Physique Protecting Compound. And that is truly a peptide that’s present in your abdomen juice, in your gastric juice, in your physique. And it was found that it’s actually useful for therapeutic your intestine and your abdomen. So should you take it orally, like with a tablet, I even have a formulation that I’ve on the market. I’ll provide the hyperlink to it. However you are taking it orally as a tablet, it’s actually useful for, with serving to with whether or not it’s abdomen ulcers or irritable bowel syndrome or any sort of intestine challenge it may doubtlessly assist. After which you would additionally inject it. It may be a subcutaneous insulin needle injection and that may assist with simply bettering your means to heal from particularly musculoskeletal accidents.
So I’ve an Achilles tendonitis proper now that i’ve had from over bounce roping and that i’ve been taking BPC 157 for… So it’s useful for that, but in addition pores and skin therapeutic after procedures. There’s quite a lot of musculoskeletal pores and skin therapeutic for that one. A few of my different favorites, I actually like GHK copper as nicely. That one is normally given as an injectable and also you do it for like a cycle, like a month on and a few months off. However that one has, , it reacts with a whole lot of various enzymes in your physique. It’s most identified for being good for pores and skin and for selling youth, however it does all types of different issues as nicely. So these are two good ones to start out with, however there’s, it’s an entire rabbit gap when you begin trying into it.
Katie: And I do know you have got assets for all of this sort of stuff. I’ll put quite a lot of hyperlinks within the present notes for you guys listening on the go so you will discover and be taught extra.
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However that then I believe leads into the dialog for individuals who have optimized the foundational issues. What are among the extra superior biohacky kind issues that you simply suppose are well worth the time and the cash to do or that you simply suppose are essentially the most impactful?
Amy: I believe sauna could be very impactful and it does take some time. I’ve a sauna and I don’t do it as a lot as I ought to as a result of it takes like an hour to warmth up and that i’m simply too lazy. However there’s good analysis for sauna customers that lowering cardiovascular threat, cardiovascular demise, dementia, to not point out among the different potential advantages and issues like that. However I do suppose sauna is an effective one.
I’m a giant fan of chilly plunges, though I don’t suppose there’s as a lot proof for that as different issues. I do it as a result of it simply makes me really feel good. I love to do a chilly plunge and I really feel like i’m unstoppable for a number of hours afterwards. However there’s the potential advantages to lowering irritation and immune system and issues like that, which I believe that we’ll hear, I believe we’ll be taught increasingly more about. However i’m not satisfied that we’ve got quite a lot of proof but, however I do nonetheless suppose that it’s enjoyable to do and value simply testing your self. It’s price sort of getting uncomfortable typically and simply saying, i’m okay, i’m uncomfortable and that i’m okay. And I really feel like that that little little bit of educating is definitely the most effective issues about doing chilly plunges.
I do like crimson mild remedy. So photobiomodulation utilizing crimson mild, that’s going to be mild within the mild 650 to 1000 nanometer vary, whether or not it’s the panels or a wraparound or the beds or there’s a ton of to do it. However it’s nice for pores and skin. It’s nice for hair. It’s nice for growing mitochondrial vitality manufacturing, wound therapeutic, the listing of issues that crimson mild helps with is definitely fairly lengthy and nicely researched. There’s quite a lot of there’s quite a lot of analysis behind that as nicely.
Katie: Superior. Yeah, these are some that I like to make use of as nicely. I really feel like primarily based on not less than the Finnish sauna examine that i’ve stated earlier than, if sauna was a tablet, all people would take it as a result of they confirmed some fairly profound outcomes from that. However you’re proper, it does take just a little little bit of a time dedication and the time in there’s not all the time essentially the most comfy. I believe for me, the chilly plunge, I’m with you, it’s on the mindset and the way I really feel after, not essentially how I really feel within the chilly, however it does appear to create a measurable improve in dopamine, not less than for a short while after the chilly. So I really feel prefer it’s an ideal psychological reset.
And one tip I’ve used, even should you don’t have a chilly plunge at your own home, is simply submerging your face in a bowl of ice water can typically provide you with that little little bit of a dopamine increase. So should you’re like sort of sluggish in the midst of the day, or simply need just a little hit of dopamine, that typically helps me. And should you really feel extra alert or centered, simply to stay my face even within the chilly water.
Amy: Yeah, , what I discovered was, , once I do the chilly plunge, I’ve a tough time meditating simply in my regular life, as a result of my thoughts is all the time doing one thing. However I do discover that when i’m within the chilly plunge and that i’m simply specializing in respiration, that it’s it’s sort of this meditative state that I’ve a tough time entering into in any other case. And I discovered myself, there’s a few occasions, there was one time just lately within the winter, I used to be driving dwelling with my children down the mountain, it was tremendous snowy outdoors, it was simply me and them. And it like this large storm hit, just like the roads had been icy, it’s from Park Metropolis, like actually, actually harmful automobiles going off the aspect, like, tremendous, tremendous sketchy, I used to be very stressed. However I noticed I used to be I had began respiration like I did within the chilly plunge, like this like sluggish sort of rhythmic respiration. And with out realizing it, my physique had sort of shifted into this, into this like parasympathetic such as you obtained this, you’re uncomfortable, it’s okay, you’re going to outlive state. And it obtained me all the way in which down the mountain and residential. And that i’m simply so grateful for that. Simply in that second, that’s sufficient proper there for me to do it on daily basis.
Katie: That’s an ideal level. Yeah, I believe the mindset piece can’t be in all probability overstated and that any likelihood we’ve got to form of domesticate that mindset is useful in so many different areas of life. You’ve additionally talked about train and motion and weight coaching particularly a few occasions in relation to each sexual well being and to longevity. And that is one anytime I get the possibility to speak about, particularly in relation to ladies, I like to go deep on as a result of I really feel like for a very long time, ladies had been marketed extra of just like the cardio and the courses and had been not likely inspired to do weightlifting as a lot. And if you take a look at the info, not less than to me, it was extraordinarily compelling. And it’s now what I deal with is like sprinting and weightlifting for essentially the most half. And I fortunately love these issues as nicely. However are you able to simply sort of give us an outline of why, particularly for girls and particularly as we grow old, weight coaching is necessary to prioritize?
Amy: Yeah, I imply, completely. I believe, and , and that i’m a sort of a scrawny individual, despite the fact that I do carry weights, however I don’t have quite a lot of muscle tissues, however I nonetheless do it on a regular basis. However , it turns into tougher and tougher to realize muscle with age, however lack of muscle, Sarcopenia and Osteoporosis, that are each tied to not lifting weights, are one thing that in ladies particularly, the place you’re goanna begin to battle with, going to begin to have an effect on your on a regular basis life and your general well being.
And we all know that having extra muscle goes to make you metabolically more healthy. And , having extra muscle makes you extra proof against the downfalls of insulin and retains your blood sugar extra common. Like when you have got extra muscle, you have got much less visceral fats. Like there are all of this stuff that simply having extra muscle will do which might be very optimistic for you. It helps your mind, it helps, it’s actually simply all the pieces. And so, , actually there’s advantages, such as you stated, sprinting, getting your coronary heart fee up for brief intervals of time, however i’ve undoubtedly shifted my, I was the one who would experience on the peloton for 45 minutes, or I’d, , go for it. I nonetheless go for hikes, however I’d do hike, do hike, quite a lot of mountaineering, and I name that my train. However now i’ve shifted the place I do, , weight coaching 4 to 5 days every week, after which do exactly attempt to do quick intervals of bounce roping or mountaineering or sprinting or, , stairs or no matter to get the center fee up, however in a lot shorter intervals than I used to do.
Katie: Yeah. And I really feel like that was so liberating to me to be taught, particularly as a busy mother, as a result of quite a lot of these issues, you will get an amazing profit with out spending hours doing it. So for mothers, particularly, I really feel like these are sort of a cheat code to sustaining muscle and health as we grow old they usually don’t take an excessive amount of time.
I additionally am actually curious since you as a health care provider and dealing on this sort of longevity house seemingly have entry to all the instruments. And I do know I additionally hit this like fatigue level of when there’s so many various issues you are able to do for well being, it turns into exhausting to do all of them. And typically it will probably really feel overwhelming to even know the place to start out. So i’m curious for you personally with entry to primarily nearly all the pieces below the solar, what’s your private 80/20 that you simply prioritize, whether or not or not it’s each day or cyclically, in your personal well being and for anti-aging?
Amy: , and I do have entry to stem cells and exosomes, and I can do infusions, and I do, they usually’re nice. However I truthfully suppose that prioritizing sleep might be my primary. I went for 15 years between coaching and being an ER physician and having younger children, which clearly you perceive. I simply went all these years not sleeping quite a lot of hours an evening. And once I made that swap and began studying easy methods to sleep and prioritizing sleep, it modified all the pieces for me. Like, I misplaced weight with out making an attempt, my temper was higher. Like, I used to be like, what is going on? I don’t even know who I’m anymore. It’s simply wonderful. In order that’s my, that’s like a giant one. I received’t compromise on that.
After which train clearly is a… Nicely, weight coaching particularly. After which, , I believe if you wish to add in different cool stuff like different, , stem cells or mild or mild remedy or a few of these different instruments, that’s nice. However should you don’t have the foundations, I believe that’s one of many errors that biohackers sort of make a few of them is utilizing all of the devices however not even have gotten the foundational stuff actually dialed in but. And to me, should you don’t dial within the foundational stuff, then the devices are, they’re nothing. They’re not going that can assist you that a lot.
Katie: I totally agree. And in case you have these foundational issues dialed in, the devices or the dietary supplements will all be more practical as a result of your physique’s going to be in a greater place to obtain and course of all of that to start with. And also you’re a mother as nicely. So i’m curious which of those habits you’ve built-in along with your children and at what ages. And I do know you in all probability even have the conversations round this stuff on a regular basis with them. So it’s in all probability led partially by their curiosity, however which issues have additionally made it into your loved ones tradition or that your children now do usually?
Amy: Nicely, I’ve a few children, two of my children love to do chilly plunges. So we’ll do within the yards, actually in lakes and issues round that. So we love to do chilly plunges and that’s quite a lot of enjoyable collectively. My husband has determined that scorching tubs are the equal to a sauna. So he simply spends quite a lot of time within the scorching tub. I’m undecided if that’s actually serving to or not. However, however, however I believe however possibly, , I attempted to I believe the sleep piece is the in all probability the factor that they really hearken to. They’re all superb sleepers and it’ll be like 9 o’clock at night time and my daughter will simply stand up and stroll and go to mattress and he or she’s like, I’ll see you tomorrow. And he or she simply is aware of that she feels higher when she sleeps.
We even have time open air and I believe getting out and mountaineering and mountain biking and doing issues like that’s enjoyable. We get pleasure from it, however I do suppose that the exercise plus the daylight plus the getting off of your telephones and units and having your mind have to only entertain itself for some time, I believe all of these issues are actually necessary as nicely.
Katie: Agreed. And I do know sleep can all the time be the largest problem for mothers, particularly with little children, for certain. However I agree with you utterly. Anytime we may also help make {that a} precedence for our children in a method they’ll personal it from a younger age, I believe that’s going to pay dividends for his or her well being from a lifelong perspective as nicely. And also you talked about, I need to ensure that we additionally ensure that individuals can discover and be taught from you extra. So I do know that you’ve a apply, you even have an internet site, and also you even have a complement firm. So stroll us by way of the place individuals can discover you and continue to learn from you. And should you’re taking new sufferers, how individuals can work with you.
Amy: So yeah, thanks. So my web site is dramykillen.com. That has hyperlinks to quite a lot of different issues on there, should you can’t discover me from that. My complement firm is named HOP Field, h-o-p-b-o-x. So it’s hopbox.life. And we’ve got the longevity field there. We even have a beginning in a few weeks, we’re going to be launching our longevity problem, which is a 26 day longevity problem known as the beams problem. And beams stands for belong, eat, activate, strikes, stress, solar and intercourse. And so we’re going to have some very particular, straightforward issues you’ll be able to form of implement and add on on daily basis to start out shifting the needle or no matter in the appropriate path for longevity and well being and the way you are feeling. In order that’s additionally on the HOP Field web site.
After which I even have a clinic, I’ve a stem cell clinic in Park Metropolis, Utah. That’s a Dossary Clinics and I’m taking new sufferers there for stem cells. I’ve a number of different clinics as nicely that I don’t see new sufferers at, however I can refer you to these clinics if you wish to see one other supplier. However I’m form of concerned in these clinics, however i’m not seeing sufferers there.
Katie: Adore it. And some questions I like to ask on the finish of interviews. The primary is that if there’s a e book or variety of books that has had a profound impression on you personally and if that’s the case, what they’re and why.
Amy: So books that I learn in the previous couple of years that I maintain coming again to is Consolation Disaster by Michael Easter. I believe that that’s it. It’s an incredible e book in regards to the significance of sort of being uncomfortable and he has this one bit in there the place he talks about how we’re residing in a progressively sheltered, sterile, temperature managed, overfed, below challenged, security netted lives. And I believe that that concept is so true and that it’s the significance of being uncomfortable, the significance of being alone along with your ideas, of being just a little hungry typically, and being okay with that, I believe is highly effective and helps me get by way of a few of these occasions the place i’m uncomfortable. I’m like, that is good for me, I ought to be uncomfortable. So I like that one quite a bit.
Katie: That’s great. That’s a brand new advice for me. I’m excited to test it out. And lastly, any parting recommendation for the listeners that may very well be associated to the subjects we’ve coated or unrelated life recommendation that you simply discover useful.
Amy: Considered one of my favourite quotes that somebody informed me at one level was, it’s higher to be courageous than excellent. And I really like that quote, as a result of I grew up sort of pondering I needed to be excellent, , get good grades, look a sure method, act a sure method. However what i’ve realized as i’ve gotten older is that, , being courageous and simply going out and making an attempt new issues is far more necessary. And so I believe that it’s, , I believe that you simply as an individual have a lot energy over your well being, you have got a lot energy over your life. And it does, , it does require you being courageous and getting out of your consolation zone to exit and take a look at new issues, however that it finally ends up being actually price it should you take a number of steps out of your consolation zone.
Katie: I really like that. Amy, thanks a lot for the time. It’s so enjoyable to get to speak and report and share it. Thanks for all that you simply’ve shared as we speak.
Amy: Thanks. Bye.
Katie: And due to all of you for listening and sharing your most precious assets, your time, your vitality, and your consideration with us as we speak. We’re each so grateful that you simply did. And I hope that you’ll be part of me once more on the following episode of The Wellness Mama podcast.
Should you’re having fun with these interviews, would you please take two minutes to go away a score or evaluation on iTunes for me? Doing this helps extra individuals to search out the podcast, which implies much more mothers and households may benefit from the knowledge. I actually admire your time, and thanks as all the time for listening.
