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Katie: Hi there and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com. And I’m right here right now 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 style nutritious diet and life-style to present sufferers unparalleled synergistic regenerative results on their pores and skin, their hair, and their sexual perform.
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 medication, together with plenty 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 regimen and life-style suggestions. So very far ranging dialog, and let’s be a part of Dr. Killen. Dr. Amy, welcome. Thanks a lot for being right here.
Amy: Thanks for having me.
Katie: Properly, 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 soar in, I had a humorous be aware 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 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 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 assume 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 to 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 via 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 tip of that, I had my three children inside two years. I had twins after which yet one more. 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 life-style sort of selections 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 spotted that most likely 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 plenty of new stuff for myself after which take that data and switch it to different individuals.
Katie: And you’ve got considerably of a give attention to sexual well being in your follow. 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 follow 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 despair 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 time and again, I bought these two requests. They appeared completely different. However after I began trying into it, I spotted that pores and skin well being and sexual well being they’re truly intently 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: Properly, and very similar to the physique, these individuals 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 have got an enormous 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 attempting 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. When you’re having a tough time even getting via 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 inquisitive about being sexually lively 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 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 sort of ripple impact. So I believe it’s sort of a hack to have the ability to assist some individuals turn into extra motivated to get wholesome that possibly in any other case they wouldn’t be.
Katie: That is sensible. What’s your tackle, I do know we hold seeing fairly dire statistics about infertility is on the rise, sperm depend is, I’ve seen numerous 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 could be dealing with kind 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 positive. I imply, I’ve undoubtedly seen the identical numbers 40, you already know, 40 to 50% drop in sperm depend. Though sperm motility remains to be fairly excessive, which can be a oftentimes a greater marker. However yeah. Is down by 30 to 40% in simply the final 50 years in males and fertility in girls 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 plenty of issues that we possibly aren’t taking as critically as we must always. Simply a part of it’s most likely 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 capacity to make testosterone, which has been mirrored not less than to a point in your capacity to make sperm. After which we even have all of the completely different endocrine disruptors and issues which can be out within the setting, which I believe we nonetheless don’t, haven’t actually wrapped our head across the significance of plenty of these chemical substances 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 determine 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 revealed 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 lively, particularly greater than like about 52 occasions a yr, about as soon as per week, had a 50% decrease all-cause mortality fee in comparison with individuals who weren’t sexually lively or didn’t have very a lot intercourse. And that was truly comparable. 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 per week.
And so there’s all of this information that reveals that there’s a powerful correlation between being sexually lively 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 most likely a mirrored image of plenty 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 have got good blood move and nervous system and all that, hormones. So there’s plenty of items of the puzzle, however I do assume it’s one thing that was not talked about sufficient within the longevity area.
Katie: And what are a few of the large issues that individuals come to, possibly female and male particular, with regards to completely different ages and a decline in that, whether or not it’s a decline in sexual exercise or libido, what are a few of 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 most likely simply due to porn and the easiness of getting that and a few of the issues which can be taking place within the mind with that. However then I believe plenty of additionally it is simply a few of the different issues we talked about with low testosterone and blood move and endocrine disruptors and such.
In girls, it’s a variety of issues. Low libido actually could be a downside, lack of sensation. Orgasm issues. These are the commonest issues I see with girls. The most typical 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 effective with it and also you’re going about your life and all the things is nice, we don’t speak about it as being dysfunction. We simply speak about that as being a private alternative. So it’s solely when it bothers you which you could have a libido. You that we begin to speak about a dysfunction. And we thought of 40% of ladies admit to having some sort of sexual dysfunction, which is simply ridiculous numbers.
Katie: Wow, that could be a increased quantity than I anticipated for positive. What are a few of the issues girls can do? And I’d guess, does this differ by age? Like, is there a better focus of that as individuals become old, like with every decade, kind of?
Amy: Yeah, it’s undoubtedly increased as you get within the perimenopause, menopause age group. And perimenopause can begin as early, I imply, it will 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 have got plenty of modifications taking place. So due to decrease ranges of testosterone in addition to progesterone and ultimately estrogen in girls, we begin to see much less libido in that inhabitants, in addition to a few of 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 properly.
So I believe actually taking a look at your life-style is at all times key very first thing. Are you exercising? Are you consuming properly? Are you getting daylight? You recognize, stress ranges. When you’re not sleeping properly, you’re not making plenty 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 definately’re not making these hormones. So one thing as straightforward as simply prioritizing your sleep. And ensuring that you’ve an excellent sleep hygiene routine and attending to mattress on time and people sorts of issues can truly make an enormous distinction they usually’re fairly straightforward to do.
After which the following step goes in and seeing a physician, you already know, getting hormones checked, getting blood exams checked, seeing if there’s any areas of irritation or issues like that which you could goal to attempt to enhance no matter’s happening, the well being or the blood move or no matter.
Katie: Okay, so these foundational issues can be kind 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 high that checklist for preventative.
Amy: Yeah, completely. Food plan, in fact, consuming all the great 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 speak about time and again. However on the planet of sexual well being, since you’re speaking about wholesome hormones, you’re speaking about wholesome blood move and a wholesome nervous system, all of these issues play into whether or not you might be sexually wholesome.
The opposite piece that I believe is basically vital 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 stay on this excessive stress, battle 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 calm down, the place you’re calming down your nervous system. Since you truly must be in that state so as to undergo all of the a part of the sexual response curve. You truly must 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 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 sort of frequency past that? And what hormones do you advocate individuals take a look at and search for? As a result of I do know there’s plenty of variation in what’s advisable right here.
Amy: Yeah, you already know, there’s some controversy on whether or not you need to be checking hormones in younger girls who’re fairly wholesome as a result of your hormones are altering a lot in the course of the month, you already know, getting a single lab check is probably not 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 taking a look at your anti-Mullerian Hormone, AMH hormone, which goes to present you an thought of your ovarian egg reserve may very well be helpful, particularly should you’re excited about, you wish to sort of keep some fertility, however even not, even should you’re simply attempting to look and see how far out am I from menopause, that generally could 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, actually as you become old. Later, perimenopause, menopause, be certain that, see the place you might be, after which do what must be completed.
Katie: Bought it. So to have kind of that baseline of once you felt actually good, know what these numbers appear like to your particular person physique. After which what do you concentrate on as individuals become 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 ladies about that. I really feel like plenty of, I’ve plenty of pals who’re sort of early menopause. They usually’re very good girls who’re well-informed medical doctors. And but they nonetheless have this concept that they need to simply be powering via, you already know, perimenopause, powering via 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 already know, you weren’t robust 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 method stopping plenty of the degradation that occurs, sadly, once we lose our estrogen ranges as girls. 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 girls sometimes are available for that? And do you advocate it for guys as properly, particularly in gentle of the declining testosterone?
Amy: So for ladies, it’s going to be often it’s like mid perimenopause, which once more can begin at 35 or 40 and it will possibly go as much as 45 or 50. And often 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 taking place together with your estrogen. After which, or possibly it’s including just a little testosterone. Testosterone goes down much more slowly in girls 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 once you actually, actually wish to ensure you’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 cause 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, plenty 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 old or are we attempting to take care of kind of that pre-baseline?
Amy: In males I attempt to hold 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 already know someplace within the 700 to possibly a thousand or so degree relying on the lab you’re utilizing.
For ladies I’m taking a look at protecting estrogen, the degrees received’t be fairly what they had been once you’re having cycles as a result of throughout cycles you already know you have got these very extensively fluctuating ranges. So the concept with the menopausal particularly remedy with hormones is to nonetheless hold your ranges up however you don’t have these speedy swings. However you do need you already know 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 ground and your pores and skin. Like individuals 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 assist the scaffolding of your pores and skin, the collagen in your pores and skin. And so should you don’t substitute that you already know fairly rapidly you begin to see speedy pores and skin getting older which is an enormous criticism you already know plenty of my pals 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 based mostly on plenty of information articles that got here out after it turned well-liked, I believe a long time 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 protection of hormone alternative.
Amy: Yeah, nice query. So in 2002, the Ladies’s Well being Initiative revealed the large examine, and that is the one which bought that made the headlines and that mentioned, you already know, hormone alternative remedy causes breast most cancers, dementia, stroke, you already know. Coronary heart assaults, prefer it principally causes all dangerous issues. And that was in that second was when everybody bought off hormone remedy. So that you had a era of ladies who at the moment stopped hormones or by no means bought on them due to worries of this stuff.
Properly, it seems in taking a look at that information extra intently, the group that simply bought… That simply bought 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 usually 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 an identical progesterone will increase breast most cancers threat in any respect. There’s some sort of potential enhance 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 concentrate on the advantages of the hormones, like simply on bone well being, as an example, osteoporosis prevention is big. 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 stop osteoporosis. There may be some debate whether or not it helps to stop a few of these different issues.
However should you take a look at simply fracture threat. For grownup girls, postmenopausal girls, it’s huge. After which you have got the, you already know, all the issues that go along with it. When you break your hip, you have got a 25% mortality fee within the first yr of a hip fracture. And so these usually are not insignificant issues. So that you do must 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, you already know, utilizing it for 10 years or so.
Katie: Bought 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 most likely are going to have completely different results clearly throughout the physique. And it sounds prefer it may get carried out at completely different ages. So possibly progesterone is the primary one which comes on-line for ladies after which estrogen afterward or testosterone afterward 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 as an example, you can do Clomid or Clomiphene, which is definitely a drugs that’s used for ladies to enhance fertility, however we use it at decrease doses in males to extend testosterone manufacturing by themselves. So when you have a man who’s fairly younger, like when 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 sort of shutting down your personal manufacturing and also you don’t wish to try this should you don’t must.
Katie: Bought it. Is smart. And I’ve heard from pals my age that even identical to a progesterone, like a topical progesterone, drastically 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 may. 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 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 truly do something. It simply makes you, you’re simply lathering yam cream on.
Progesterone lotions which can be prescribed by your physician could be useful in perimenopause. I believe they’re effective. I don’t like them in menopause as a result of there’s fairly variable absorption they usually don’t present up properly 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 actually need that uterine safety. However should you’re perimenopausal and doing it simply to sort of see if it will possibly assist with sleep or assist together with your cycles not be as painful or issues like that, then I believe lotions are effective.
Katie: Okay, bought it. That’s an vital distinction. And I do know that you simply additionally focus on plenty of areas associated to longevity. And naturally, we’ve made a powerful case that sexual well being is an enormous key of that. However I’d like to go deeper on possibly a few of the foundational, universally constructive issues individuals can do as foundational items for longevity usually and anti-aging. After which additionally construct on to that.
I do know you’re additionally a biohacker and have tried a few of the different issues as properly. So I’d love to begin with like foundational after which transition into what are a few of the new superior issues which can be popping out that you simply assume are promising?
Amy: Humorous within the longevity world, which is like researchers, it’s biohackers, it’s at all times from individuals, there’s plenty of debate about what actually works, besides just a few issues. We all know for positive 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 once 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 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 plenty of debate about what meaning, as you may think. Some individuals within the longevity area do fully 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 best physique weight per day protein consumption. And so that you even have divergence even amongst these consultants in what’s the most effective food regimen. So I personally, I believe the most effective food regimen is the one which you’ll truly stick to. I do assume vegetables and fruit are wholesome for you. I do assume you would wish not less than reasonable protein, so not less than a half a gram of protein per pound of physique weight a day, however extra should you’re bodily lively, which you need to be.
After which after that, I believe getting just a little 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 helpful to us, together with the large examine out of Sweden, the place they checked out a bunch of ladies over a long time, 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 most likely plenty 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 prior to now and brought some warmth from it and I don’t sometimes use sunscreen for that exact cause. I simply reasonable my solar publicity based mostly on how a lot my pores and skin wants. I’ve undoubtedly seen an vitality 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 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 infant out with the bathwater.
Amy: And I believe that, you already know, 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, you already know, I do know, i’m 47 years outdated and I understand how dangerous the solar is for pores and skin getting older. However I additionally do assume that it is very important get solar. And I believe that, you already know, you are able to do it in a sensible method, whether or not you simply don’t get plenty of solar otherwise you put on protecting clothes otherwise you put on sunblock generally. However, you already know, it’s humorous that again, you already know, again within the outdated days, they’d, they’d all these sanitariums the place they’d deal with tuberculosis sufferers by placing them out within the solar. And, you already know, even Florence Nightingale, the large, just like the nurse who like, you already know, found like plenty of issues with germs, you already know, she’s an enormous quote speaking concerning 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 most likely, however we, however there are different issues as too. It’s serotonin, it’s melatonin, it’s circadian rhythm, you already know, engaged on protecting these in sync. It’s, there’s every kind 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 completely different opinions on food regimen. 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: Properly, 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 attempting to place these issues collectively into my very own private stack and realized that it was sort of arduous to do. And so now we have a kind of twice every day pack of the 19 components that we expect have proven essentially the most promise for slowing of getting older. 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 can take it orally as properly, in addition to a few of 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 already know, that blood sugar, an excessive amount of blood sugar over time is without doubt one of the causes that you simply age sooner as having increased blood sugar ranges. Even should you’re not diabetic, it’s a reason for speedy getting older. And so one thing like berberine or now we have dihydroberberine as a result of it’s extra out there may also help blunt the blood sugar results in your physique. And we even have a post-biotic in there. So, yeah, there’s plenty of various things on the market. And I believe that, you already know, we hear and find out about new issues day by day, however these are a few of the ones that we’re listening to about time 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 information is extra out there. Is that one thing you advocate for individuals of getting a sort of a snapshot of what’s taking place with their glucose and their insulin and modulating that via food regimen and life-style, which additionally, I assume, leads into the extra controversial query about what concerning 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 screens, could be useful. I believe there are attention-grabbing items of knowledge. They’re just a little problematic in that you can eat one thing and you can 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 depends 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 an increasing number of of this type of information after which we’re inputting different items to that puzzle, like was it at evening 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 knowledge.
And the second a part of your query about, oh, about Ozempic. So, you already know, i’ve truly, 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 ideal remedy for lots of causes. I do assume actually you need 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 gradual 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 already know, decreases your insulin resistance and just a few cardio protecting advantages.
An enormous 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 every kind of issues which can be helpful.
The downsides of those drugs are, I believe the largest draw back is that once you shed pounds quickly, you are likely to lose extra muscle than you desire to. Any weight reduction goes to trigger muscle loss, however particularly speedy weight reduction will trigger extra muscle loss. And since you’re not hungry, you’re most likely not consuming sufficient protein, and possibly you’re not immune to the pressure like you need to be. In order that’s all going to assist, you’re going to worsen your muscle loss. So I do assume that you must be very, very cautious about nonetheless getting sufficient protein day by 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 usually. And I consider these are issues that you simply use together with your sufferers. However what’s your tackle peptides and what can be a few of the ones that you’d give individuals as like a place to begin for analysis in the event that they’re inquisitive about both studying about or attempting peptides.
Amy: Yeah, I like peptides. There’s a whole lot of peptides. Peptides are simply brief proteins. So it’s principally 20 amino acids are lengthy, brief 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 permitted. As an illustration, insulin is a peptide that’s FDA permitted, used on a regular basis, clearly. The GLP-1 like Ozempic are peptides. However there are additionally plenty of them which can be sort of on this grey zone, based on the FDA.
However a few of my favorites that we all know, a straightforward one to begin with is BPC 157. And that’s one, should you ever take a look at the peptides, that’s most likely 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’re 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 concern it may probably assist. After which you can additionally inject it. It may be a subcutaneous insulin needle injection and that may assist with simply bettering your capacity to heal from particularly musculoskeletal accidents.
So I’ve an Achilles tendonitis proper now that i’ve had from over soar roping and that i’ve been taking BPC 157 for… So it’s useful for that, but additionally pores and skin therapeutic after procedures. There’s plenty 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 already know, 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, nevertheless it does every kind of different issues as properly. So these are two good ones to begin 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 type of stuff. I’ll put plenty of hyperlinks within the present notes for you guys listening on the go so you’ll find 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 a few of the extra superior biohacky sort issues that you simply assume are well worth the time and the cash to do or that you simply assume 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 may be good analysis for sauna customers that reducing cardiovascular threat, cardiovascular loss of life, dementia, to not point out a few of 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 reducing irritation and immune system and issues like that, which I believe that we’ll hear, I believe we’ll be taught an increasing number of about. However i’m not satisfied that now we have plenty of proof but, however I do nonetheless assume that it’s enjoyable to do and price simply testing your self. It’s price sort of getting uncomfortable generally 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 gentle remedy. So photobiomodulation utilizing pink gentle, that’s going to be gentle within the gentle 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 checklist of issues that pink gentle helps with is definitely fairly lengthy and properly researched. There’s plenty of there’s plenty 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 not less than the Finnish sauna examine that i’ve mentioned 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 may be not at all times essentially 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, nevertheless it does appear to create a measurable enhance 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 home, is simply submerging your face in a bowl of ice water can usually 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 generally helps me. And should you really feel extra alert or targeted, simply to stay my face even within the chilly water.
Amy: Yeah, you already know, what I discovered was, you already know, 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 respiration, that it’s it’s sort of this meditative state that I’ve a tough time moving 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 house 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 vehicles going off the facet, like, tremendous, tremendous sketchy, I used to be very stressed. However I spotted I used to be I had began respiration like I did within the chilly plunge, like this like gradual sort of rhythmic respiration. And with out realizing it, my physique had sort of shifted into this, into this like parasympathetic such as you bought this, you’re uncomfortable, it’s okay, you’re going to outlive state. And it bought me all the best way 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 day by day.
Katie: That’s an ideal level. Yeah, I believe the mindset piece can’t be most likely overstated and that any likelihood now we 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 girls, I like to go deep on as a result of I really feel like for a very long time, girls had been marketed extra of just like the cardio and the lessons and had been probably not inspired to do weightlifting as a lot. And once you take a look at the information, not less than to me, it was extraordinarily compelling. And it’s now what I give attention to is like sprinting and weightlifting for essentially the most half. And I fortunately love these issues as properly. However are you able to simply sort of give us an outline of why, particularly for ladies and particularly as we become old, weight coaching is vital to prioritize?
Amy: Yeah, I imply, completely. I believe, and you already know, and that i’m a sort of a scrawny individual, though I do elevate weights, however I don’t have plenty of muscle tissues, however I nonetheless do it on a regular basis. However you already know, it turns into more durable and more durable to achieve muscle with age, however lack of muscle, Sarcopenia and Osteoporosis, that are each tied to not lifting weights, are one thing that in girls particularly, the place you’re goanna begin to wrestle 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 healthier. And you already know, having extra muscle makes you extra immune to 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 can be very constructive for you. It helps your mind, it helps, it’s actually simply all the things. And so, you already know, actually there’s advantages, such as you mentioned, sprinting, getting your coronary heart fee up for brief durations of time, however i’ve undoubtedly shifted my, I was the one that would experience on the peloton for 45 minutes, or I’d, you already know, go for it. I nonetheless go for hikes, however I’d do hike, do hike, plenty of mountaineering, and I name that my train. However now i’ve shifted the place I do, you already know, weight coaching 4 to 5 days per week, after which just do attempt to do brief durations of soar roping or mountaineering or sprinting or, you already know, stairs or no matter to get the guts fee 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 be taught, particularly as a busy mother, as a result of plenty of these issues, you may 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 become old they usually 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 various issues you are able to do for well being, it turns into arduous to do all of them. And generally it will possibly really feel overwhelming to even know the place to begin. So i’m curious for you personally with entry to basically nearly all the things beneath the solar, what’s your private 80/20 that you simply prioritize, whether or not it’s every day or cyclically, to your personal well being and for anti-aging?
Amy: You recognize, 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 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 the way to sleep and prioritizing sleep, it modified all the things for me. Like, I misplaced weight with out attempting, 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 wonderful. 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 already know, I believe if you wish to add in different cool stuff like different, you already know, stem cells or gentle or gentle 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 when 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 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 most likely even have the conversations round this stuff on a regular basis with them. So it’s most likely led partially by their curiosity, however which issues have additionally made it into your loved ones tradition or that your children now do commonly?
Amy: Properly, 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 plenty of enjoyable collectively. My husband has determined that scorching tubs are the equal to a sauna. So he simply spends plenty of time within the scorching tub. I’m undecided if that’s actually serving to or not. However, however, however I believe however possibly, you already know, I attempted to I believe the sleep piece is the most likely the factor that they really hearken to. They’re all excellent sleepers and it’ll be like 9 o’clock at evening 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 mountaineering 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 gadgets and having your mind have to only 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 largest problem for mothers, particularly with little children, for positive. However I agree with you fully. 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 properly. And also you talked about, I wish to be certain that we additionally be certain that individuals can discover and be taught from you extra. So I do know that you’ve a follow, you even have a web site, and also you even have a complement firm. So stroll us via the place individuals can discover you and continue learning 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 plenty 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 now we 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’ll be able to kind of implement and add on day by day to begin shifting the needle or no matter in the proper course 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: Find it irresistible. 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 you already know books that I learn in the previous couple of years that I hold coming again to is Consolation Disaster by Michael Easter. I believe that that’s it. It’s a tremendous e book concerning 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, beneath 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 just a little hungry generally, and being okay with that, I believe is highly effective and helps me get via a few of these occasions the place i’m uncomfortable. I’m like, that is good for me, I needs to be uncomfortable. So I like that one quite a bit.
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 may very well be associated to the subjects we’ve coated or unrelated life recommendation that you simply discover useful.
Amy: Certainly one of my favourite quotes that somebody informed 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 sort of pondering I needed to be good, you already know, get good grades, look a sure method, act a sure method. However what i’ve realized as i’ve gotten older is that, you already know, being courageous and simply going out and attempting new issues is far more vital. And so I believe that it’s, you already know, 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, you already know, 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 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 report and share it. Thanks for all that you simply’ve shared right now.
Amy: Thanks. Bye.
Katie: And because of all of you for listening and sharing your Most worthy assets, your time, your vitality, and your consideration with us right now. We’re each so grateful that you simply did. And I hope that you’ll be a part of me once more on the following episode of The Wellness Mama podcast.
When 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 seek out the podcast, which suggests much more mothers and households may benefit from the data. I actually recognize your time, and thanks as at all times for listening.
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