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Katie: Hiya and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com. And I’m right here immediately 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 way of life to provide 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 Mission, or HOP. And on this episode, we go deep on the connection between sexual well being, longevity, and regenerative drugs, together with a number of the foundational and extra superior biohacking practices she makes use of along with her sufferers, her tackle extra controversial issues like Ozempic use not too long ago for many individuals, advisable peptide dietary supplements, and weight loss plan and way of life 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: Properly, we’ve recognized one another in actual life for years now, so i’m glad we’re lastly attending to have a dialog and file it. And there’s going to be so many alternative instructions we get to go on this dialog. However earlier than we leap in, I had a humorous word out of your bio that you just, 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 might love so that you can clarify that.
Amy: Sure. Yeah, I wasn’t an enormous doll individual, however I did have a rubber fishing worm assortment, and I had an enormous 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 in opposition to the wall, and I had a complete, prefer it was a complete factor. I don’t know the place, the place it got here from.
Katie: That’s so humorous. I don’t assume I’ve ever met another person that performed with fishing worms as a child and I type of love that. Now within the work that you just 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 really 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 drugs doctor for the primary 10 years of my profession. I went to ER residency, skilled in that, after which I lived in Austin and labored in a very busy emergency division there. And that was 10 years. After which in direction of the tip 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 dangerous way of life type of selections and issues that I used to be placing myself as much as began to type of weigh on me over time.
And I began seeing all these results of simply the persistent stuff on me. After which I regarded out on the individuals who have been coming into the ER. And I spotted that in all probability like 70% of the those who have been coming into the emergency division have been there due to issues that might have been prevented with simply wholesome way of life, training, and a few empowering of these folks. So I simply realized that I wanted to study a number of new stuff for myself after which take that data and switch it to different folks.
Katie: And you’ve got considerably of a deal with sexual well being in your observe. I’m curious what sparked that exact 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 observe in Portland, Oregon, after I left the ER. I used to be doing bioidentical hormones, way of life drugs hormones. And I might see these individuals who would are available with like, type of on the finish of their rope, like they have been actually struggling, gaining weight, no power, simply type of frazzled. And it was actually problematic. And we put them on some hormones and a few way of life adjustments. After which they’d come again like two or three months later. And they might say, hey, i’m really 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 received these two requests. They appeared completely different. However after I began wanting into it, I spotted that pores and skin well being and sexual well being they’re really carefully linked. They usually’re each these type of subsequent ranges of well being that folks don’t actually take into consideration an excessive amount of till they begin having issues in these areas or till they will recover from all the foremost well being struggles that they’re having. So I began diving into these two fields. After which simply grew to become actually fascinated with how sexual well being is intimately tied, intimately tied to total well being, to longevity, to happiness, to emotional well being, all of these issues.
Katie: Properly, and very like the physique, these folks appear to be having this kind of expertise of triage that we hear about within the physique the place should you’re in survival mode or you might have an enormous type of urgent well being disaster, your physique’s not as involved with like fertility, for example, or how your pores and skin seems 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 properly.
Amy: I imply, it makes complete sense, proper? Your physique doesn’t wish to be sexually lively or be produced if you’re in a state of disaster. In case you’re having a tough time even getting by way of your day since you’re too drained, then your physique is rather like, properly, 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 focused on being sexually lively and sexually wholesome, in the event that they even simply prioritize that, it finally ends up creating total well being. So you may prioritize intercourse. And by doing that, it’s its ripple impact the place hastily, oh, your cardiovascular well being is best, your hormone well being is best, your mind well being is best. Prefer it’s this attention-grabbing type of ripple impact. So I believe it’s type of a hack to have the ability to assist some folks turn out to be extra motivated to get wholesome that perhaps in any other case they wouldn’t be.
Katie: That is sensible. What’s your tackle, I do know we preserve seeing fairly dire statistics about infertility is on the rise, sperm rely is, I’ve seen plenty of completely 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 is likely to be dealing with kind of like virtually 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, you recognize, 40 to 50% drop in sperm rely. Though sperm motility continues to be fairly excessive, which is known as 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 properly.
I believe that they’re undoubtedly scary traits, whether or not these numbers are precisely proper or not, however I do assume that there’s a number of issues that we perhaps aren’t taking as severely as we should always. Simply a part of it’s in all probability how wholesome we’re residing our lives. Like for 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 capability to make testosterone, which has been mirrored at the least to some extent in your capability to make sperm. After which we even have all of the completely different endocrine disruptors and issues which might be out within the atmosphere, which I believe we nonetheless don’t, haven’t actually wrapped our head across the significance of a number of these chemical compounds and the way they’re affecting our endocrine programs.
Katie: That is sensible. 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, in order that they’re not exhibiting 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 have been sexually lively, particularly greater than like about 52 occasions a yr, about as soon as every week, had a 50% decrease all-cause mortality price in comparison with individuals who weren’t sexually lively or didn’t have very a lot intercourse. And that was really comparable. Comparable outcomes have been seen in a big examine in Wales. And males, once more, 50% decrease mortality if folks have been having intercourse one to 2 occasions every week.
And so there’s all of this knowledge that exhibits that there’s a robust correlation between being sexually lively in a wholesome manner, 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 a number of issues. Having a wholesome relationship, clearly, social relationships are vital 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 might have good blood stream and nervous system and all that, hormones. So there’s a number of items of the puzzle, however I do assume it’s one thing that was not talked about sufficient within the longevity subject.
Katie: And what are among the large issues that folks come to, perhaps female and male particular, in relation to completely different ages and a decline in that, whether or not it’s a decline in sexual exercise or libido, what are among the belongings you see once 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 a number of it is usually simply among the different issues we talked about with low testosterone and blood stream and endocrine disruptors and such.
In ladies, it’s a spread of issues. Low libido definitely could be a drawback, lack of sensation. Orgasm issues. These are the commonest issues I see with ladies. The commonest one is simply lack of libido. I’m simply probably not . 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 superb with it and also you’re going about your life and every little thing is nice, we don’t speak about it as being dysfunction. We simply speak about that as being a private selection. So it’s solely when it bothers you that you may have a libido. You that we begin to speak about a dysfunction. And we thought of 40% of girls admit to having some type of sexual dysfunction, which is simply ridiculous numbers.
Katie: Wow, that may be a greater quantity than I anticipated for certain. What are among the issues ladies can do? And I might guess, does this range by age? Like, is there a better focus of that as folks become older, like with every decade, kind of?
Amy: Yeah, it’s undoubtedly greater as you get within the perimenopause, menopause age group. And perimenopause can begin as early, I imply, it could possibly begin early, however particularly 35 or 40 is about the place it tends to begin. However it’s about these 10 years earlier than menopause when you might have a number of adjustments 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 you might begin to have ache as properly.
So I believe definitely your way of life is at all times key very first thing. Are you exercising? Are you consuming properly? Are you getting daylight? You understand, stress ranges. In case you’re not sleeping properly, you’re not making a number of these hormones as properly. So that you’re not making, since you make testosterone in addition to development hormone, primarily whilst you’re sleeping, should you’re not sleeping otherwise you’re not sleeping properly, 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 really make an enormous distinction and so they’re fairly straightforward to do.
After which the following step goes in and seeing a physician, you recognize, getting hormones checked, getting blood exams checked, seeing if there’s any areas of irritation or issues like that that you may goal to attempt to enhance no matter’s occurring, the well being or the blood stream or no matter.
Katie: Okay, so these foundational issues can be kind of preventative at any age and doubtless nice way of life 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 great issues, all of the antioxidants, getting sufficient protein. All of it type of goes collectively, proper? I really feel like that is stuff that folks speak about again and again. However on the earth of sexual well being, since you’re speaking about wholesome hormones, you’re speaking about wholesome blood stream 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 de facto vital and pretty straightforward to at the least perceive is that you really want to have the ability to activate your Parasympathetic Nervous System. And so lots of people, we stay on this excessive stress, combat or flight world, and we’re in that kind 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 remaining and obtain state, or the parasympathetic relaxation and loosen up, the place you’re calming down your nervous system. Since you really should be in that state with a purpose to undergo all of the a part of the sexual response curve. You really should have enter from that parasympathetic system. So should you can’t loosen up, should you can’t simply study to be and to breathe and to obtain, then for women and men, then that’s, it’s very troublesome to have satisfying sexual relationship.
Katie: That is sensible. And at what age would you advocate getting, beginning lab testing simply to get a hormone baseline after which type of frequency past that? And what hormones do you advocate folks take a look at and search for? As a result of I do know there’s a number of variation in what’s advisable right here.
Amy: Yeah, you recognize, 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 in the course of the month, you recognize, getting a single lab check will not be all that helpful. I do assume 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 assume your anti-Mullerian Hormone, AMH hormone, which goes to provide you an thought of your ovarian egg reserve could possibly be helpful, particularly should you’re interested by, you wish to type of preserve 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 may be useful as properly. After which, yeah, testosterone, these are the principle ones. Actually 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 often wish to do a number of of them as an alternative of only one. After which repeat these, in fact, definitely as you become older. Later, perimenopause, menopause, ensure, see the place you’re, after which do what must be finished.
Katie: Received it. So to have kind of that baseline of while you felt actually good, know what these numbers appear to be in your particular person physique. After which what do you concentrate on as folks become older, 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 a number of, I’ve a number of buddies who’re type 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, you recognize, perimenopause, powering by way of menopause. And that in the event that they settle for assist and get hormones, that it’s some kind of signal of weak spot. It’s like, you recognize, you weren’t powerful sufficient to do that by yourself.
And I believe that that’s simply fully rubbish. And it reductions the truth that taking hormones is definitely very preventative in a manner stopping a number of the degradation that occurs, sadly, once we lose our estrogen ranges as ladies. So i’m pro-hormones. Clearly, there’s some instances the place you may’t take them, however for probably the most half, I believe that they need to be checked out for most individuals.
Katie: And what age do you see ladies sometimes are available for that? And do you advocate it for guys as properly, particularly in mild of the declining testosterone?
Amy: So for girls, it’s going to be often it’s like mid perimenopause, which once more can begin at 35 or 40 and it could possibly go as much as 45 or 50. And often to start with in perimenopause, it’s simply going to be perhaps a little bit little bit of progesterone, two weeks out of the cycle to assist type of even out what’s occurring together with your estrogen. After which, or perhaps it’s including a little bit testosterone. Testosterone goes down much more slowly in ladies than it does than the opposite hormones, it’s nonetheless taking place yearly. After which after menopause, 45, 50, or perhaps a little bit bit older, that’s while you actually, actually wish 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 and so they’re additionally pre-diabetic or diabetic and so they’re chubby and so they’re not exercising. And there’s all these different issues that we all know are threat elements for low testosterone. And vice versa, low-T additionally will increase your threat for weight problems and for diabetes and it’s type of a hen and egg factor. However 35 or 40, a number 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 become older or are we making an attempt to keep up kind of that pre-baseline?
Amy: In males I attempt to preserve testosterone within the center to higher finish of the traditional degree of like a 30 yr outdated. In order that’s going to be you recognize someplace within the 700 to perhaps a thousand or so degree relying on the lab you’re utilizing.
For girls I’m maintaining estrogen, the degrees received’t be fairly what they have been while you’re having cycles as a result of throughout cycles you recognize you might have these very extensively fluctuating ranges. So the concept with the menopausal particularly therapy with hormones is to nonetheless preserve your ranges up however you don’t have these fast swings. However you do need you recognize you need estrogen ranges to be over perhaps 80 or so for assist for a minute for defense of your mind and your blood vessels and your bones and your pelvic flooring and your pores and skin. Like folks speak about 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 exchange that you recognize fairly rapidly you begin to see fast pores and skin ageing which is an enormous grievance you recognize a number of my buddies and sufferers have at that age.
Katie: And I really feel like this has been largely debunked by now, however I do know some folks nonetheless have issues about hormone alternative based mostly on a number of information articles that got here out after it grew to become standard, I believe a long time in the past now. However I might 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 large examine, and that is the one which received that made the headlines and that mentioned, you recognize, hormone alternative remedy causes breast most cancers, dementia, stroke, you recognize. Coronary heart assaults, prefer it principally causes all dangerous issues. And that was in that second was when everybody received off hormone remedy. So that you had a era of girls who at the moment stopped hormones or by no means received on them due to worries of this stuff.
Properly, it seems in that knowledge extra carefully, the group that simply received… That simply received estrogen really had a considerably decreased, I believe it was like a 25 or 30% decreased price 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 discovered that these artificial progestin, which aren’t the identical as progesterone, which your physique makes, they do are usually a little bit 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 equivalent progesterone will increase breast most cancers threat in any respect. There’s some type of potential improve in breast most cancers threat should you’re on hormones for greater than 10 years. However even that may be a fairly low threat for most individuals. And if you concentrate on the advantages of the hormones, like simply on bone well being, for 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’s 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 might have the, you recognize, all the issues that go along with it. In case you break your hip, you might have a 25% mortality price within the first yr of a hip fracture. And so these will not be insignificant issues. So that you do should weigh the dangers and the advantages, however for probably 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, you recognize, 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 completely different hormones in all probability are going to have completely different results clearly throughout the physique. And it sounds prefer it may get applied at completely different ages. So perhaps progesterone is the primary one which comes on-line for girls after which estrogen in a while or testosterone in a while once they’re wanted. And for guys, is it simply testosterone that we’re speaking about sometimes with hormone alternative?
Amy: Yeah, it’s often simply testosterone with males. I imply, you are able to do different issues earlier than you give testosterone. Like for example, you would do Clomid or Clomiphene, which is definitely a medicine 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 yr outdated 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 type of shutting down your personal manufacturing and also you don’t wish to try this should you don’t should.
Katie: Received it. Is sensible. And I’ve heard from buddies 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 folks begin with identical to a easy topical one to check that?
Amy: You may. I warning you a little bit 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 element 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 really do something. It simply makes you, you’re simply lathering yam cream on.
Progesterone lotions which might be prescribed by your physician may be useful in perimenopause. I believe they’re superb. I don’t like them in menopause as a result of there’s fairly variable absorption and so they don’t present up properly within the blood exams. And since i’m utilizing blood exams primarily to be sure 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 type of see if it could possibly assist with sleep or assist together with your cycles not be as painful or issues like that, then I believe lotions are superb.
Katie: Okay, received it. That’s an vital distinction. And I do know that you just additionally specialise in a number of areas associated to longevity. And naturally, we’ve made a robust case that sexual well being is an enormous key of that. However I might like to go deeper on perhaps among the foundational, universally constructive issues folks can do as foundational items for longevity basically 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 properly. So I might love to begin with like foundational after which transition into what are among the new superior issues which might be popping out that you just assume are promising?
Amy: Humorous within the longevity world, which is like researchers, it’s biohackers, it’s at all times from folks, there’s a number of debate about what actually works, besides just a few issues. We all know for certain that train works. In order that’s each cardio, get your coronary heart price up, in addition to resistance coaching. We all know that individuals who have extra muscle do higher long-term. And so constructing muscle, particularly while you’re youthful, is essential as a result of you’ll begin to lose the power to construct muscle as simply as you get 50, 60 years outdated. So beginning that early, I believe, is essential. There’s no debate about that.
We all know sleep is vital. We all know {that a} nutritious diet is vital, however there’s a number of debate about what meaning, as you may think. Some folks within the longevity area do fully vegetarian, vegan, decrease protein, as a result of there’s some proof in some papers that you just don’t need an excessive amount of protein due to mTOR activations and various things. Whereas different folks, like Peter Attia, for example, advocates for a reasonably 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 specialists in what’s one of the best weight loss plan. So I personally, I believe one of the best weight loss plan is the one which you’ll really follow. I do assume fruit and veggies are wholesome for you. I do assume you would wish at the least reasonable protein, so at the least a half a gram of protein per pound of physique weight a day, however extra should you’re bodily lively, which try to be.
After which after that, I believe getting a little bit solar is definitely crucial. And that i’m very into pores and skin well being, and so I do assume the solar ages your pores and skin. And I even have seen, there’s some large research that present that the solar is so useful to us, together with the large examine out of Sweden, the place they checked out a bunch of girls over a long time, and so they principally discovered that those who had the bottom solar publicity have been those who had the 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 a number of causes for this, however I do assume 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 properly.
Katie: I’m actually glad you introduced that up as a result of I’ve additionally talked about this up to now and brought some warmth from it and I don’t sometimes use sunscreen for that exact purpose. I simply reasonable my solar publicity based mostly on how a lot my pores and skin wants. I’ve undoubtedly seen an power distinction after 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 kind of view these as like separate useful classes, however I really feel like we did ourselves an incredible disservice once we all began being afraid of the solar and overusing sunscreen and that we undoubtedly in that case I believe threw the newborn out with the bathwater.
Amy: And I believe that, you recognize, I do use solar, I exploit a mineral sunblock, like a zinc oxide, titanium dioxide on my face and neck, as a result of I, you recognize, I do know, i’m 47 years outdated and I understand how dangerous the solar is for pores and skin ageing. However I additionally do assume that it is very important get solar. And I believe that, you recognize, you are able to do it in a wise manner, whether or not you simply don’t get a number of solar otherwise you put on protecting clothes otherwise you put on sunblock typically. However, you recognize, it’s humorous that again, you recognize, again within the outdated days, they’d, they’d all these sanitariums the place they might deal with tuberculosis sufferers by placing them out within the solar. And, you recognize, even Florence Nightingale, the large, just like the nurse who like, you recognize, found like a number of issues with germs, you recognize, she’s an enormous 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 useful in all probability, however we, however there are different issues as too. It’s serotonin, it’s melatonin, it’s circadian rhythm, you recognize, engaged on maintaining 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 perhaps extra so than completely different opinions on weight loss 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 most typical advisable dietary supplements?
Amy: Properly, I really began a complement firm known as HOP Field simply because I used to be getting this query loads and I used to be making an attempt to place these issues collectively into my very own private stack and realized that it was type of arduous to do. And so we now have a kind of twice each day pack of the 19 substances that we expect have proven probably 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 properly, 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, you recognize, that blood sugar, an excessive amount of blood sugar over time is without doubt one of the causes that you just age quicker as having greater blood sugar ranges. Even should you’re not diabetic, it’s a explanation for fast ageing. And so one thing like berberine or we now have dihydroberberine as a result of it’s extra out there can assist blunt the blood sugar results in your physique. And we even have a post-biotic in there. So, yeah, there’s a number of various things on the market. And I believe that, you recognize, we hear and study new issues each day, 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 provision of wearable glucose screens. And I really feel like that knowledge is extra out there. Is that one thing you advocate for folks of getting a type of a snapshot of what’s occurring with their glucose and their insulin and modulating that by way of weight loss plan and way of life, which additionally, I assume, leads into the extra controversial query about what in regards to the rise in folks utilizing Ozempic and your ideas on that?
Amy: Ah, love all of those questions. So yeah, I believe CGMs, steady blood glucose screens, may be useful. I believe there are attention-grabbing items of data. They’re a little bit 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 notice 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 together 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 positively as we begin having this increasingly more of this type of knowledge 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 essentially make sense of that knowledge, I believe we’ll begin to study 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, you recognize, i’ve really, i’ve been working with Ozempic or Semaglutide or Semaglutide, no matter you wish to name it, for a number of years. And I do assume it’s an incredible medicine for lots of causes. I do assume definitely try to be cautious for some causes as properly. 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 just a few 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, you recognize, decreases your insulin resistance and just a few cardio protecting advantages.
A giant examine simply got here out exhibiting 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 useful.
The downsides of those drugs are, I believe the most important draw back is that while you shed extra pounds quickly, you are likely to lose extra muscle than you desire 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 perhaps 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 assume that it’s a must to be very, very cautious about nonetheless getting sufficient protein each day and nonetheless doing all of your weight coaching, your heavy lifting, should you’re going to be on these drugs. Clearly simply solely do it with a supplier, a physician, however I believe that they are often useful in the proper inhabitants.
Katie: And also you talked about the peptide element of that, which is a superb springboard right into a dialog round peptides basically. And I consider these are issues that you just use together with your sufferers. However what’s your tackle peptides and what can be among the ones that you’d give folks as like a place to begin for analysis in the event that they’re focused on both studying about or making an attempt peptides.
Amy: Yeah, I like peptides. There’s a whole bunch 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 large loopy folded proteins. And there’s a bunch of them on the market. A few of them are FDA authorized. As an 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 a number of them which might be type of on this grey zone, in keeping with the FDA.
However a few of my favorites that we all know, a simple one to begin 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 really 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 capsule, I even have a formulation that I’ve on the market. I’ll provide the hyperlink to it. However you’re taking it orally as a capsule, it’s actually useful for, with serving to with whether or not it’s abdomen ulcers or irritable bowel syndrome or any type of intestine situation it may probably assist. After which you would additionally inject it. It may be a subcutaneous insulin needle injection and that may assist with simply enhancing your capability to heal from particularly musculoskeletal accidents.
So I’ve an Achilles tendonitis proper now that i’ve had from over leap 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 a number of musculoskeletal pores and skin therapeutic for that one. A few of my different favorites, I actually like GHK copper as properly. That one is often 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, you recognize, it reacts with a whole bunch of various enzymes in your physique. It’s most recognized for being good for pores and skin and for selling youth, but it surely does all types of different issues as properly. So these are two good ones to begin with, however there’s, it’s a complete rabbit gap when you begin wanting into it.
Katie: And I do know you might have sources for all of this type of stuff. I’ll put a number of hyperlinks within the present notes for you guys listening on the go so you will discover and study 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 just assume are definitely worth the time and the cash to do or that you just assume are probably the most impactful?
Amy: I believe sauna could be very impactful and it does take a while. 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 dying, dementia, to not point out among the different potential advantages and issues like that. However I do assume sauna is an effective one.
I’m an enormous fan of chilly plunges, though I don’t assume 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 study increasingly more about. However i’m not satisfied that we now have a number of proof but, however I do nonetheless assume that it’s enjoyable to do and price simply testing your self. It’s price type 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 instructing is definitely among the best issues about doing chilly plunges.
I do like pink mild remedy. So photobiomodulation utilizing pink 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 power manufacturing, wound therapeutic, the listing of issues that pink mild helps with is definitely fairly lengthy and properly researched. There’s a number of there’s a number of analysis behind that as properly.
Katie: Superior. Yeah, these are some that I like to make use of as properly. I really feel like based mostly on at the least the Finnish sauna examine that i’ve mentioned earlier than, if sauna was a capsule, all people would take it as a result of they confirmed some fairly profound outcomes from that. However you’re proper, it does take a little bit little bit of a time dedication and the time in there’s not at all times probably the most snug. 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, but it surely does appear to create a measurable improve in dopamine, at the least for a short while after the chilly. So I really feel prefer it’s an incredible psychological reset.
And one tip I’ve used, even should you don’t have a chilly plunge at your home, is simply submerging your face in a bowl of ice water can usually offer you that little little bit of a dopamine increase. So should you’re like type of sluggish in the midst of the day, or simply need a little bit 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, you recognize, what I discovered was, you recognize, after I do the chilly plunge, I’ve a tough time meditating simply in my regular life, as a result of my thoughts is at all times doing one thing. However I do discover that when i’m within the chilly plunge and that i’m simply specializing in respiratory, that it’s it’s type 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 not too long ago 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 have been icy, it’s from Park Metropolis, like actually, actually harmful automobiles going off the facet, like, tremendous, tremendous sketchy, I used to be very stressed. However I spotted I used to be I had began respiratory like I did within the chilly plunge, like this like sluggish type of rhythmic respiratory. And with out realizing it, my physique had type of shifted into this, into this like parasympathetic such as you received this, you’re uncomfortable, it’s okay, you’re going to outlive state. And it received 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 each day.
Katie: That’s an incredible level. Yeah, I believe the mindset piece can’t be in all probability overstated and that any probability we now have to kind 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 prospect 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 have been marketed extra of just like the cardio and the courses and have been probably not inspired to do weightlifting as a lot. And while you take a look at the info, at the least to me, it was extraordinarily compelling. And it’s now what I deal with is like sprinting and weightlifting for probably the most half. And I fortunately love these issues as properly. However are you able to simply type of give us an outline of why, particularly for girls and particularly as we become older, weight coaching is vital to prioritize?
Amy: Yeah, I imply, completely. I believe, and you recognize, and that i’m a type of a scrawny individual, though I do raise weights, however I don’t have a number of muscle groups, however I nonetheless do it on a regular basis. However you recognize, 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 total well being.
And we all know that having extra muscle goes to make you metabolically fitter. And you recognize, having extra muscle makes you extra proof against the downfalls of insulin and retains your blood sugar extra common. Like when you might have extra muscle, you might have much less visceral fats. Like there are all of this stuff that simply having extra muscle will do which might be very constructive for you. It helps your mind, it helps, it’s actually simply every little thing. And so, you recognize, definitely there’s advantages, such as you mentioned, sprinting, getting your coronary heart price up for brief intervals of time, however i’ve undoubtedly shifted my, I was the one who would journey on the peloton for 45 minutes, or I might, you recognize, go for it. I nonetheless go for hikes, however I might do hike, do hike, a number of mountain climbing, and I name that my train. However now i’ve shifted the place I do, you recognize, weight coaching 4 to 5 days every week, after which just do attempt to do quick intervals of leap roping or mountain climbing or sprinting or, you recognize, stairs or no matter to get the center price up, however in a lot shorter intervals than I used to do.
Katie: Yeah. And I really feel like that was so releasing to me to study, particularly as a busy mother, as a result of a number of these issues, you will get an incredible profit with out spending hours doing it. So for mothers, particularly, I really feel like these are type of a cheat code to sustaining muscle and health as we become older and so they don’t take an excessive amount of time.
I additionally am actually curious since you as a physician and dealing on this type of longevity area seemingly have entry to all the instruments. And I do know I additionally hit this like fatigue level of when there’s so many alternative issues you are able to do for well being, it turns into arduous to do all of them. And typically it could possibly really feel overwhelming to even know the place to begin. So i’m curious for you personally with entry to basically virtually every little thing below the solar, what’s your private 80/20 that you just prioritize, whether or not it’s each day or cyclically, in your personal well being and for anti-aging?
Amy: You understand, and I do have entry to stem cells and exosomes, and I can do infusions, and I do, and so they’re nice. However I truthfully assume 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 various hours an evening. And after I made that swap and began studying how you can sleep and prioritizing sleep, it modified every little thing for me. Like, I misplaced weight with out making an attempt, my temper was higher. Like, I used to be like, what is occurring? I don’t even know who I’m anymore. It’s simply superb. In order that’s my, that’s like an enormous one. I received’t compromise on that.
After which train clearly is a… Properly, weight coaching particularly. After which, you recognize, I believe if you wish to add in different cool stuff like different, you recognize, 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 type 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 will help 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 simpler 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 properly. So i’m curious which of those habits you’ve built-in together 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: Properly, I’ve a few children, two of my children love to do chilly plunges. So we’ll do within the yards, definitely in lakes and issues round that. So we love to do chilly plunges and that’s a number of enjoyable collectively. My husband has determined that scorching tubs are the equal to a sauna. So he simply spends a number of time within the scorching tub. I’m undecided if that’s actually serving to or not. However, however, however I believe however perhaps, you recognize, I attempted to I believe the sleep piece is the in all probability the factor that they really hearken to. They’re all excellent 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 she or he’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 outdoor and I believe getting out and mountain climbing and mountain biking and doing issues like that’s enjoyable. We get pleasure from it, however I do assume that the exercise plus the daylight plus the getting off of your telephones and units and having your mind have to simply entertain itself for some time, I believe all of these issues are actually vital as properly.
Katie: Agreed. And I do know sleep can at all times be the most important problem for mothers, particularly with little children, for certain. However I agree with you fully. Anytime we can assist make {that a} precedence for our youngsters in a manner they will 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 properly. And also you talked about, I wish to ensure we additionally ensure folks can discover and study from you extra. So I do know that you’ve a observe, you even have an internet site, and also you even have a complement firm. So stroll us by way of the place folks can discover you and continue learning from you. And should you’re taking new sufferers, how folks can work with you.
Amy: So yeah, thanks. So my web site is dramykillen.com. That has hyperlinks to a number of different issues on there, should you can’t discover me from that. My complement firm known as HOP Field, h-o-p-b-o-x. So it’s hopbox.life. And we now have 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 may kind of implement and add on each day to begin shifting the needle or no matter in the proper 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 just a few different clinics as properly 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 kind of concerned in these clinics, however i’m not seeing sufferers there.
Katie: Like 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 influence on you personally and if that’s the case, what they’re and why.
Amy: So you recognize books that I learn in the previous couple of years that I preserve 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 type 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 together with your ideas, of being a little bit 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 must be uncomfortable. So I like that one loads.
Katie: That’s great. That’s a brand new suggestion for me. I’m excited to test it out. And lastly, any parting recommendation for the listeners that could possibly be associated to the matters we’ve lined or unrelated life recommendation that you just discover useful.
Amy: One in every of my favourite quotes that somebody instructed me at one level was, it’s higher to be courageous than good. And I like that quote, as a result of I grew up type of considering I needed to be good, you recognize, get good grades, look a sure manner, act a sure manner. However what i’ve discovered as i’ve gotten older is that, you recognize, being courageous and simply going out and making an attempt new issues is far more vital. And so I believe that it’s, you recognize, I believe that you just as an individual have a lot energy over your well being, you might have a lot energy over your life. And it does, you recognize, it does require you being courageous and getting out of your consolation zone to exit and check out new issues, however that it finally ends up being actually price it should you take just a few steps out of your consolation zone.
Katie: I like that. Amy, thanks a lot for the time. It’s so enjoyable to get to speak and file and share it. Thanks for all that you just’ve shared immediately.
Amy: Thanks. Bye.
Katie: And due to all of you for listening and sharing your most precious sources, your time, your power, and your consideration with us immediately. We’re each so grateful that you just did. And I hope that you’ll be part of me once more on the following episode of The Wellness Mama podcast.
In case you’re having fun with these interviews, would you please take two minutes to depart a ranking or overview on iTunes for me? Doing this helps extra folks to search out the podcast, which implies much more mothers and households may benefit from the data. I actually respect your time, and thanks as at all times for listening.
