Baby: Welcome to my Mommy’s podcast.
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Katie: Good day and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com. And I’m right here at the moment 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 provide sufferers unparalleled synergistic regenerative results on their pores and skin, their hair, and their sexual operate.
She’s additionally a world speaker, entrepreneur, educator, and Co-Founding father of the Human Optimization Challenge, or HOP. And on this episode, we go deep on the connection between sexual well being, longevity, and regenerative drugs, together with a whole lot of the foundational and extra superior biohacking practices she makes use of together with her sufferers, her tackle extra controversial issues like Ozempic use just lately for many individuals, really helpful peptide dietary supplements, and eating regimen and life-style ideas. 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 identified one another in actual life for years now, so i’m glad we’re lastly attending to have a dialog and document 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 be aware out of your bio that you just, with the recognition of the Barbie film proper now, you didn’t play with Barbie as youngsters, 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 particular person, 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 suppose I’ve ever met another person that performed with fishing worms as a child and I sort of love that. Now within the work that you just do, you’re well-known to your work in Regenerative Medication, 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 via 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, educated 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 the direction of the top of that, I had my three youngsters 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 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 power stuff on me. After which I appeared out on the individuals who had been coming into the ER. And I spotted that in all probability like 70% of the folks that had been coming into the emergency division had been there due to issues that would have been prevented with simply wholesome life-style, training, and a few empowering of these individuals. So I simply realized that I wanted to be taught a whole lot of new stuff for myself after which take that info and switch it to different individuals.
Katie: And you’ve got considerably of a give attention to sexual well being in your apply. 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 after all exist in isolation, however what introduced that curiosity?
Amy: So I had a apply in Portland, Oregon, after I left the ER. I used to be doing bioidentical hormones, life-style drugs 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 really 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 wanting into it, I spotted that pores and skin well being and sexual well being they’re really carefully linked. And so they’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 will recover from all the most important 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 like the physique, these individuals appear to be having this kind of expertise of triage that we hear about within the physique the place if you happen to’re in survival mode or you’ve got an enormous sort of urgent well being disaster, your physique’s not as involved with like fertility, as an illustration, or how your pores and skin seems to be as a result of it’s attempting to outlive. And so it looks like the psychological expertise of those sufferers was mirroring what their physique was feeling in these instances as properly.
Amy: I imply, it makes whole sense, proper? Your physique doesn’t need to be sexually energetic or be produced in case you are in a state of disaster. For those who’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 have to be doing these different issues proper now. And so it makes whole sense. However what’s attention-grabbing is that I discover that if people who find themselves eager about being sexually energetic and sexually wholesome, in the event that they even simply prioritize that, it finally ends up creating general well being. So you possibly can 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 feel it’s sort of a hack to have the ability to assist some individuals change into extra motivated to get wholesome that perhaps in any other case they wouldn’t be.
Katie: That is smart. What’s your tackle, I do know we preserve seeing fairly dire statistics about infertility is on the rise, sperm depend is, I’ve seen a number 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 may be going through kind of like nearly whole 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 continues to be fairly excessive, which is mostly a oftentimes a greater marker. However yeah. Is down by 30 to 40% in simply the final 50 years in males and fertility in girls appears to be down as properly.
I feel that they’re undoubtedly scary tendencies, whether or not these numbers are precisely proper or not, however I do suppose that there’s a whole lot of considerations 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 dwelling our lives. Like as an illustration, with sperm and testosterone, I feel 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 these items have an effect on your means to make testosterone, which has been mirrored not less than to a point in your means to make sperm. After which we even have all of the completely different endocrine disruptors and issues which can be out within the atmosphere, which I feel we nonetheless don’t, haven’t actually wrapped our head across the significance of a whole lot of these chemical substances and the way they’re affecting our endocrine techniques.
Katie: That is smart. And I do know from studying a few of your work, there’s additionally a connection between sexual well being and longevity. So I’d love to 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 Medication revealed a big examine with over 13,000, I feel, women and men within the US. And so they adopted them for like six or seven years. And so they discovered that these individuals who had been sexually energetic, particularly greater than like about 52 instances a yr, about as soon as per week, had a 50% decrease all-cause mortality charge in comparison with individuals who weren’t sexually energetic or didn’t have very a lot intercourse. And that was really related. Related outcomes had been seen in a big examine in Wales. And males, once more, 50% decrease mortality if individuals had been having intercourse one to 2 instances per week.
And so there’s all of this knowledge that exhibits that there’s a powerful correlation between being sexually energetic in a wholesome approach, 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 whole lot 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 if you happen to can nonetheless have intercourse, it means you’ve got good blood circulation and nervous system and all that, hormones. So there’s a whole lot of items of the puzzle, however I do suppose it’s one thing that was not talked about sufficient within the longevity subject.
Katie: And what are a few of the massive issues that individuals 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 a few of the stuff you see after they are available with these particular questions?
Amy: In males, it’s principally erectile dysfunction, and we’re seeing that in youthful and youthful males. A few of it’s in all probability simply due to porn and the easiness of getting that and a few of the issues which can be taking place within the mind with that. However then I feel a whole lot of it is usually simply a few of the different issues we talked about with low testosterone and blood circulation and endocrine disruptors and such.
In girls, it’s a variety of issues. Low libido definitely could be a drawback, lack of sensation. Orgasm issues. These are the most typical issues I see with girls. The most typical one is simply lack of libido. I’m simply not likely . And we don’t name it sexual dysfunction except it bothers you. So if you happen to don’t have a libido and also you’re completely fantastic with it and also you’re going about your life and the whole lot is nice, we don’t discuss it as being dysfunction. We simply discuss that as being a private alternative. So it’s solely when it bothers you you can have a libido. You that we begin to discuss a dysfunction. And we thought of 40% of girls admit to having some sort of sexual dysfunction, which is simply ridiculous numbers.
Katie: Wow, that may be a greater quantity than I anticipated for positive. What are a few of the issues girls can do? And I’d guess, does this fluctuate by age? Like, is there the next focus of that as individuals become old, 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’ve got a whole lot 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 if you happen to lose estrogen, then it’s possible you’ll begin to have ache as properly.
So I feel definitely taking a look at your life-style is all the time key very first thing. Are you exercising? Are you consuming properly? Are you getting daylight? You recognize, stress ranges. For those who’re not sleeping properly, you’re not making a whole lot of these hormones as properly. So that you’re not making, since you make testosterone in addition to progress hormone, primarily when you’re sleeping, if you happen to’re not sleeping otherwise you’re not sleeping properly, then you definitely’re not making these hormones. So one thing as simple as simply prioritizing your sleep. And ensuring that you’ve got a very good 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 simple to do.
After which the subsequent step goes in and seeing a health care provider, you already know, getting hormones checked, getting blood assessments checked, seeing if there’s any areas of irritation or issues like that you can goal to attempt to enhance no matter’s happening, the well being or the blood circulation or no matter.
Katie: Okay, so these foundational issues could 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 prime that record for preventative.
Amy: Yeah, completely. Food regimen, after all, 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 discuss time and again. However on the earth of sexual well being, since you’re speaking about wholesome hormones, you’re speaking about wholesome blood circulation and a wholesome nervous system, all of these issues play into whether or not you’re sexually wholesome.
The opposite piece that I feel is de facto vital and pretty simple 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 really should be in that state with the intention to undergo all of the a part of the sexual response curve. You really should have enter from that parasympathetic system. So if you happen to can’t calm down, if you happen to 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 smart. 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 have a look at and search for? As a result of I do know there’s a whole lot of variation in what’s really helpful right here.
Amy: Yeah, you already know, there’s some controversy on whether or not you have 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 take a look at will not be all that helpful. I do suppose that by the point you’re 40ish, 35, 40, it’s good to get a like a 21 day. So 21 days into your cycle out of your when your interval begins to get a blood take a look at then and simply have a look at estrogen. So estradiol, progesterone, testosterone, in addition to like intercourse hormone binding globulin, FSH and LH, that are pituitary hormones.
I additionally suppose taking a look at your anti-Mullerian Hormone, AMH hormone, which goes to provide you an concept of your ovarian egg reserve could possibly be helpful, particularly if you happen to’re desirous about, you need to sort of preserve some fertility, however even not, even if you happen to’re simply attempting to look and see how far out am I from menopause, that generally might be useful as properly. After which, yeah, testosterone, these are the primary ones. Definitely you are able to do cortisol testing and issues like that, however these are higher as saliva assessments or as urine assessments, and also you often need to do a number of of them as an alternative of only one. After which repeat these, after all, definitely as you become old. Later, perimenopause, menopause, make certain, see the place you’re, after which do what must be completed.
Katie: Obtained it. So to have kind of that baseline of once you felt actually good, know what these numbers appear to be 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 feel that there’s a lot misinformation on the market, particularly for ladies about that. I really feel like a whole lot of, I’ve a whole lot of mates who’re sort of early menopause. And so they’re very sensible 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 point. It’s like, you already know, you weren’t powerful sufficient to do that by yourself.
And I feel that that’s simply fully rubbish. And it reductions the truth that taking hormones is definitely very preventative in a approach stopping a whole lot of the degradation that occurs, sadly, after we lose our estrogen ranges as girls. So i’m pro-hormones. Clearly, there’s some circumstances the place you possibly can’t take them, however for probably the most half, I feel that they need to be checked out for most individuals.
Katie: And what age do you see girls usually 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 could possibly go as much as 45 or 50. And often to start with in perimenopause, it’s simply going to be perhaps just a little little bit of progesterone, two weeks out of the cycle to assist sort of even out what’s taking place along with your estrogen. After which, or perhaps 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 taking place yearly. After which after menopause, 45, 50, or perhaps just a little bit older, that’s once you actually, actually need to be sure to’re changing. Once more, even if you happen to don’t have signs, I feel 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 have a look at them and so they’re additionally pre-diabetic or diabetic and so they’re obese 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 sort of a rooster and egg factor. However 35 or 40, a whole lot of issues have a tendency to alter with hormones in women and men.
Katie: And with hormone alternative, are we aiming for the degrees we had earlier than they began dropping in any respect or are there higher ranges? Does that change by decade as we become old or are we attempting to take care of 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 already know someplace within the 700 to perhaps a thousand or so degree relying on the lab you’re utilizing.
For girls I’m taking a look at protecting estrogen, the degrees gained’t be fairly what they had been once you’re having cycles as a result of throughout cycles you already know you’ve got these very extensively fluctuating ranges. So the concept with the menopausal particularly remedy with hormones is to nonetheless preserve 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 perhaps 80 or so for assist for a minute for cover of your mind and your blood vessels and your bones and your pelvic flooring and your pores and skin. Like individuals discuss that your pores and skin ages very quick as quickly as you hit menopause and also you lose estrogen as a result of estrogen helps to help the scaffolding of your pores and skin, the collagen in your pores and skin. And so if you happen to don’t substitute that you already know fairly shortly you begin to see speedy pores and skin growing older which is an enormous grievance you already know a whole lot of my mates 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 considerations about hormone alternative based mostly on a whole lot of information articles that got here out after it turned fashionable, I feel a long time in the past now. However I’d love for any dispelling or cautions to concentrate on in that space, simply because I really feel like there are some lingering considerations with the security of hormone alternative.
Amy: Yeah, nice query. So in 2002, the Ladies’s Well being Initiative revealed the massive 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 mainly causes all dangerous issues. And that was in that second was when everybody bought off hormone remedy. So that you had a era of girls who at the moment stopped hormones or by no means bought on them due to worries of these items.
Properly, it seems in taking a look at that knowledge extra carefully, the group that simply bought… That simply bought estrogen really had a considerably decreased, I feel it was like a 25 or 30% decreased charge 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 big. We’ve since discovered 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 improve in breast most cancers threat if you happen to’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, as an illustration, 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 if you happen to have a look at simply fracture threat. For grownup girls, postmenopausal girls, it’s huge. After which you’ve got the, you already know, all the issues that go along with it. For those who break your hip, you’ve got a 25% mortality charge within the first yr of a hip fracture. And so these aren’t 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 already know, utilizing it for 10 years or so.
Katie: Obtained it. That’s good to know. And it looks like 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 ladies after which estrogen afterward or testosterone afterward after they’re wanted. And for guys, is it simply testosterone that we’re speaking about usually with hormone alternative?
Amy: Yeah, it’s often simply testosterone with males. I imply, you are able to do different issues earlier than you give testosterone. Like as an illustration, you could possibly do Clomid or Clomiphene, which is definitely a medicine 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’ve got a man who’s fairly younger, like when you’ve got like a 40 yr outdated man who has some low testosterone, we might attempt a trial of like Clomid or Clomiphene to assist him produce his personal testosterone. As a result of when you get on testosterone, you’re sort of shutting down your individual manufacturing and also you don’t need to do this if you happen to don’t should.
Katie: Obtained it. Is smart. And I’ve heard from mates my age that even similar to a progesterone, like a topical progesterone, enormously improved their sleep and perimenopause. Is there a distinction so far as I do know there’s oral, injectable, topical? Can individuals begin with similar to a easy topical one to check that?
Amy: You’ll be able to. I warning you just a little bit about utilizing similar to over-the-counter progesterone. Like if you happen to 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 gear. 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 can be prescribed by your physician might be useful in perimenopause. I feel they’re fantastic. 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 assessments. And since i’m utilizing blood assessments primarily to be sure that your uterus is being protected by the progesterone, then I feel that it’s higher simply to take oral progesterone if you happen to’re menopausal and really want that uterine safety. However if you happen to’re perimenopausal and doing it simply to sort of see if it could possibly assist with sleep or assist along with your cycles not be as painful or issues like that, then I feel lotions are fantastic.
Katie: Okay, bought it. That’s an vital distinction. And I do know that you just additionally focus on a whole lot 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 perhaps a few of the foundational, universally constructive issues individuals can do as foundational items for longevity typically and anti-aging. After which additionally construct on to that.
I do know you’re additionally a biohacker and have tried 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 just suppose are promising?
Amy: Humorous within the longevity world, which is like researchers, it’s biohackers, it’s all the time from individuals, there’s a whole lot of debate about what actually works, besides a couple of issues. We all know for positive that train works. In order that’s each cardio, get your coronary heart charge 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 power to construct muscle as simply as you get 50, 60 years outdated. So beginning that early, I feel, 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 whole lot of debate about what which means, 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 just don’t need an excessive amount of protein due to mTOR activations and various things. Whereas different individuals, like Peter Attia, as an illustration, advocates for a fairly excessive protein, like one gram per pound of supreme physique weight per day protein consumption. And so that you even have divergence even amongst these specialists in what’s the very best eating regimen. So I personally, I feel the very best eating regimen is the one which you’ll really persist with. I do suppose fruit and veggies are wholesome for you. I do suppose you would wish not less than average protein, so not less than a half a gram of protein per pound of physique weight a day, however extra if you happen to’re bodily energetic, which you have to be.
After which after that, I feel getting just a little solar is definitely crucial. And that i’m very into pores and skin well being, and so I do suppose the solar ages your pores and skin. And I even have seen, there’s some massive research that present that the solar is so helpful to us, together with the massive examine out of Sweden, the place they checked out a bunch of girls over a long time, and so they mainly discovered that those who had the bottom solar publicity had 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 whole lot of causes for this, however I do suppose that getting some solar, 10, 15, 20 minutes outdoors within the daytime, don’t burn, is a long life hack that’s not being talked about sufficient as properly.
Katie: I’m actually glad you introduced that up as a result of I’ve additionally talked about this previously and brought some warmth from it and I don’t usually use sunscreen for that exact purpose. I simply average 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 incredible disservice after we all began being afraid of the solar and overusing sunscreen and that we undoubtedly in that case I feel threw the child out with the bathwater.
Amy: And I feel that, you already know, 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 already know, I do know, i’m 47 years outdated and I understand how dangerous the solar is for pores and skin growing older. However I additionally do suppose that it is very important get solar. And I feel that, you already know, you are able to do it in a wise approach, whether or not you simply don’t get a whole lot 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, that they had, that they had 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 massive, just like the nurse who like, you already know, found like a whole lot of issues with germs, you already know, she’s an enormous quote speaking in regards to the significance of solar publicity and therapeutic sufferers.
And I feel that, I feel you’re proper. I feel that it’s extra than simply Vitamin D. Like we all know that supplementing with Vitamin D is helpful in all probability, however we, however there are different issues as too. It’s serotonin, it’s melatonin, it’s circadian rhythm, you already know, engaged on protecting 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 eating regimen. However it looks like 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 really helpful dietary supplements?
Amy: Properly, I really began a complement firm referred to 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 onerous to do. And so we have now a kind of twice day by day pack of the 19 components that we expect have proven probably the most promise for slowing of growing 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 could possibly 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 among the causes that you just age sooner as having greater blood sugar ranges. Even if you happen to’re not diabetic, it’s a reason behind speedy growing older. And so one thing like berberine or we have now dihydroberberine as a result of it’s extra obtainable will help blunt the blood sugar results in your physique. And we even have a post-biotic in there. So, yeah, there’s a whole lot of various things on the market. And I feel that, you already know, we hear and find out about new issues each 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 instances. We now even have the supply of wearable glucose screens. And I really feel like that knowledge is extra obtainable. 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 eating regimen and life-style, which additionally, I assume, leads into the extra controversial query about what in regards to the rise in individuals utilizing Ozempic and your ideas on that?
Amy: Ah, love all of those questions. So yeah, I feel CGMs, steady blood glucose screens, might be useful. I feel there are attention-grabbing items of knowledge. They’re just a little problematic in that you could possibly eat one thing and you could possibly be like, oh my gosh, carrots spiked my blood sugar. I’m not going to have carrots anymore. However you don’t understand that it is determined by what time of day you ate the carrots and whether or not you had been exercising. In case your physique, like there’s so many different issues that go into figuring, deciding what’s going to occur along with your blood sugar that’s not simply the meals you’re consuming. What did you eat the carrots with?
And so I feel 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 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 essentially make sense of that knowledge, I feel 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 really, i’ve been working with Ozempic or Semaglutide or Semaglutide, no matter you need to name it, for a number of years. And I do suppose it’s an important remedy for lots of causes. I do suppose definitely you have 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 a couple of alternative ways. It decreases your starvation alerts out of your mind, so that you’re simply not as hungry. And it does additionally sluggish gastric or abdomen emptying in order that meals is staying longer in your abdomen. And so you’re feeling full longer since you are full longer. And we all know that it has advantages outdoors, these medicines 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 medicines long-term, which is fairly nice. There’s some neuroprotective, there’s all types of issues which can be helpful.
The downsides of those medicines are, I feel the largest draw back is that once you shed some pounds quickly, you are likely to lose extra muscle than you prefer 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 in all probability not consuming sufficient protein, and perhaps you’re not proof against the pressure like you have to be. In order that’s all going to assist, you’re going to worsen your muscle loss. So I do suppose that it’s a must to be very, very cautious about nonetheless getting sufficient protein each day and nonetheless doing all your weight coaching, your heavy lifting, if you happen to’re going to be on these medicines. Clearly simply solely do it with a supplier, a health care provider, however I feel 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 typically. And I consider these are issues that you just use along with your sufferers. However what’s your tackle peptides and what could 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 eager about both studying about or attempting peptides.
Amy: Yeah, I like peptides. There’s lots of of peptides. Peptides are simply brief proteins. So it’s mainly 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 massive loopy folded proteins. And there’s a bunch of them on the market. A few of them are FDA accepted. For example, insulin is a peptide that’s FDA accepted, used on a regular basis, clearly. The GLP-1 like Ozempic are peptides. However there are additionally a whole lot 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, if you happen to ever have 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 if you happen to 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 might doubtlessly assist. After which you could possibly additionally inject it. It may be a subcutaneous insulin needle injection and that may assist with simply enhancing your means 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 whole lot 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 lots of of various enzymes in your physique. It’s most identified 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 an entire rabbit gap when you begin wanting into it.
Katie: And I do know you’ve got assets for all of this type of stuff. I’ll put a whole lot of hyperlinks within the present notes for you guys listening on the go so you could find and be taught extra.
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However that then I feel 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 just suppose are well worth the time and the cash to do or that you just suppose are probably the most impactful?
Amy: I feel sauna may 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 may be good analysis for sauna customers that reducing cardiovascular threat, cardiovascular dying, dementia, to not point out a few of the different potential advantages and issues like that. However I do suppose sauna is an effective one.
I’m an enormous fan of chilly plunges, though I don’t suppose there’s as a lot proof for that as different issues. I do it as a result of it simply makes me really feel good. I love to do a chilly plunge and I really feel like i’m unstoppable for a number of hours afterwards. However there’s the potential advantages to reducing irritation and immune system and issues like that, which I feel that we’ll hear, I feel we’ll be taught increasingly more about. However i’m not satisfied that we have now a whole lot of proof but, however I do nonetheless suppose 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 educating is definitely among the finest issues about doing chilly plunges.
I do like crimson gentle remedy. So photobiomodulation utilizing crimson 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 record of issues that crimson gentle helps with is definitely fairly lengthy and properly researched. There’s a whole lot of there’s a whole lot 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 all the time probably the most comfy. I feel 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, not less than for a short while after the chilly. So I really feel prefer it’s an important psychological reset.
And one tip I’ve used, even if you happen to 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 if you happen to’re like sort of sluggish in the course of the day, or simply need just a little hit of dopamine, that generally helps me. And if you happen to 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 all the time doing one thing. However I do discover that when i’m within the chilly plunge and that i’m simply specializing in respiration, that it’s it’s sort of this meditative state that I’ve a tough time stepping into in any other case. And I discovered myself, there’s a few instances, there was one time just lately within the winter, I used to be driving dwelling with my youngsters down the mountain, it was tremendous snowy outdoors, it was simply me and them. And it like this big storm hit, just like the roads had been icy, it’s from Park Metropolis, like actually, actually harmful vehicles going off the aspect, 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 sluggish sort of rhythmic respiration. And with out realizing it, my physique had sort of shifted into this, into this like parasympathetic such as you bought this, you’re uncomfortable, it’s okay, you’re going to outlive state. And it bought 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 important level. Yeah, I feel the mindset piece can’t be in all probability overstated and that any likelihood we have now 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 instances 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 not likely inspired to do weightlifting as a lot. And once you have 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 probably 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 feel, and you already know, and that i’m a sort of a scrawny particular person, regardless that I do elevate weights, however I don’t have a whole lot of muscular tissues, however I nonetheless do it on a regular basis. However you already know, it turns into more durable and more durable 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 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 fitter. And you already know, having extra muscle makes you extra proof against the downfalls of insulin and retains your blood sugar extra common. Like when you’ve got extra muscle, you’ve got much less visceral fats. Like there are all of these items that simply having extra muscle will do which can be very constructive for you. It helps your mind, it helps, it’s actually simply the whole lot. And so, you already know, definitely there’s advantages, such as you mentioned, sprinting, getting your coronary heart charge up for brief durations of time, however i’ve undoubtedly shifted my, I was the one that would trip 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, a whole lot 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 do exactly attempt to do brief durations of leap roping or mountaineering or sprinting or, you already know, stairs or no matter to get the guts charge 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 a whole lot of these issues, you may get an incredible 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 and so they don’t take an excessive amount of time.
I additionally am actually curious since you as a health care provider 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 onerous to do all of them. And generally it could possibly really feel overwhelming to even know the place to begin. So i’m curious for you personally with entry to primarily nearly the whole lot beneath the solar, what’s your private 80/20 that you just prioritize, whether or not it’s day by 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, and so they’re nice. However I actually suppose that prioritizing sleep might be my primary. I went for 15 years between coaching and being an ER physician and having younger youngsters, which clearly you perceive. I simply went all these years not sleeping quite a lot of hours an evening. And after I made that swap and began studying sleep and prioritizing sleep, it modified the whole lot 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 superb. In order that’s my, that’s like an enormous one. I gained’t compromise on that.
After which train clearly is a… Properly, weight coaching particularly. After which, you already know, I feel 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 if you happen to don’t have the foundations, I feel 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, if you happen to 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 absolutely agree. And when you’ve got 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 along with your youngsters and at what ages. And I do know you in all probability even have the conversations round these items 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 youngsters now do recurrently?
Amy: Properly, I’ve a few youngsters, two of my youngsters 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 whole lot of enjoyable collectively. My husband has determined that scorching tubs are the equal to a sauna. So he simply spends a whole lot of time within the scorching tub. I’m unsure if that’s actually serving to or not. However, however, however I feel however perhaps, you already know, I attempted to I feel the sleep piece is the in all probability the factor that they really take heed 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 he or she’s like, I’ll see you tomorrow. And she or he simply is aware of that she feels higher when she sleeps.
We even have time outdoor and I feel getting out and mountaineering and mountain biking and doing issues like that’s enjoyable. We get pleasure from it, however I do suppose that the exercise plus the daylight plus the getting off of your telephones and gadgets and having your mind have to simply entertain itself for some time, I feel all of these issues are actually vital as properly.
Katie: Agreed. And I do know sleep can all the time be the largest problem for mothers, particularly with little youngsters, for positive. However I agree with you fully. Anytime we will help make {that a} precedence for our children in a approach they will personal it from a younger age, I feel that’s going to pay dividends for his or her well being from a lifelong perspective as properly. And also you talked about, I need to make certain we additionally make certain individuals can discover and be taught from you extra. So I do know that you’ve got a apply, 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 if you happen to’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 a whole lot of different issues on there, if you happen to 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 have now 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 referred to 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, simple issues you possibly can kind of implement and add on each day to begin shifting the needle or no matter in the proper course for longevity and well being and the way you’re feeling. In order that’s additionally on the HOP Field web site.
After which I even have a clinic, I’ve a stem cell clinic in Park Metropolis, Utah. That’s a Dossary Clinics and I’m taking new sufferers there for stem cells. I’ve a couple of 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 affect 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 preserve coming again to is Consolation Disaster by Michael Easter. I feel that that’s it. It’s a tremendous e-book in regards to the significance of sort of being uncomfortable and he has this one bit in there the place he talks about how we’re dwelling in a progressively sheltered, sterile, temperature managed, overfed, beneath challenged, security netted lives. And I feel that that concept is so true and that it’s the significance of being uncomfortable, the significance of being alone along with your ideas, of being just a little hungry generally, and being okay with that, I feel is highly effective and helps me get via a few of these instances 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 fantastic. 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 subjects we’ve coated or unrelated life recommendation that you just discover useful.
Amy: One among 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 sort of pondering I needed to be good, you already know, get good grades, look a sure approach, act a sure approach. However what i’ve discovered 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 feel that it’s, you already know, I feel that you just as an individual have a lot energy over your well being, you’ve 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 check out new issues, however that it finally ends up being actually price it if you happen to take a couple of 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 document and share it. Thanks for all that you just’ve shared at the moment.
Amy: Thanks. Bye.
Katie: And due to all of you for listening and sharing your most beneficial assets, your time, your vitality, and your consideration with us at the moment. We’re each so grateful that you just did. And I hope that you’ll be part of me once more on the subsequent episode of The Wellness Mama podcast.
For those who’re having fun with these interviews, would you please take two minutes to go away a ranking or overview on iTunes for me? Doing this helps extra individuals to search out the podcast, which implies much more mothers and households may gain advantage from the data. I actually respect your time, and thanks as all the time for listening.
