Little one: Welcome to my Mommy’s podcast.
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Katie: Whats up and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com. And I’m right here at present with Dr. Amy B. Killen, who is taken into account one of many main longevity and regenerative physicians within the nation, specializing in intercourse and pores and skin. In her Utah-based practices, she combines issues like stem cell injections with photobiomodulation, shockwave remedy, bioidentical hormones, peptides, and old school nutritious diet and way of life to present 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 Venture, or HOP. And on this episode, we go deep on the connection between sexual well being, longevity, and regenerative drugs, together with a number of the foundational and extra superior biohacking practices she makes use of together with her sufferers, her tackle extra controversial issues like Ozempic use just lately for many individuals, beneficial peptide dietary supplements, and eating regimen and way of life ideas. 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: Nicely, we’ve identified one another in actual life for years now, so i’m glad we’re lastly attending to have a dialog and report it. And there’s going to be so many various instructions we get to go on this dialog. However earlier than we bounce in, I had a humorous 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 children, however you had a really distinctive toy expertise as a substitute. So I might love so that you can clarify that.
Amy: Sure. Yeah, I wasn’t a giant doll individual, however I did have a rubber fishing worm assortment, and I had a giant field of rubber fishing worms, and I had names for all of them, and I’d get them out and like play with them and throw them towards the wall, and I had a complete, prefer it was a complete factor. I don’t know the place, the place it got here from.
Katie: That’s so humorous. I don’t suppose I’ve ever met another person that performed with fishing worms as a child and I form of love that. Now within the work that you just 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 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 extremely busy emergency division there. And that was 10 years. After which in direction of the top of that, I had my three children inside two years. I had twins after which yet another. And simply craziness of the schedule, the getting up at three within the morning, the sleeping two or three hours an evening, plus all the additional stress at work and simply the unhealthy way of life form of selections and issues that I used to be placing myself as much as began to form of weigh on me over time.
And I began seeing all these results of simply the power stuff on me. After which I regarded out on the individuals who had been coming into the ER. And I spotted that most likely like 70% of the those who had been coming into the emergency division had been there due to issues that would have been prevented with simply wholesome way of life, schooling, and a few empowering of these folks. So I simply realized that I wanted to study a number of new stuff for myself after which take that info and switch it to different folks.
Katie: And you’ve got considerably of a concentrate on 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 in fact exist in isolation, however what introduced that curiosity?
Amy: So I had a apply in Portland, Oregon, after I left the ER. I used to be doing bioidentical hormones, way of life drugs hormones. And I might see these individuals who would are available in with like, form of on the finish of their rope, like they had been actually struggling, gaining weight, no vitality, simply form of frazzled. And it was actually problematic. And we put them on some hormones and a few way of life 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 over and over, I bought these two requests. They appeared totally different. However after I began wanting into it, I spotted that pores and skin well being and sexual well being they’re truly intently linked. They usually’re each these form 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 foremost well being struggles that they’re having. So I began diving into these two fields. After which simply grew to become actually fascinated with how sexual well being is intimately tied, intimately tied to general well being, to longevity, to happiness, to emotional well being, all of these issues.
Katie: Nicely, and very similar to the physique, these folks appear to be having this type of expertise of triage that we hear about within the physique the place when you’re in survival mode or you may have a giant form of urgent well being disaster, your physique’s not as involved with like fertility, as an example, or how your pores and skin seems as a result of it’s making an attempt to outlive. And so it looks as if the psychological expertise of those sufferers was mirroring what their physique was feeling in these occasions as nicely.
Amy: I imply, it makes whole sense, proper? Your physique doesn’t wish to be sexually lively or be produced in case you are in a state of disaster. In case you’re having a tough time even getting via your day since you’re too drained, then your physique is rather like, nicely, we don’t should be doing these different issues proper now. And so it makes whole sense. However what’s fascinating is that I discover that if people who find themselves excited by 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 may prioritize intercourse. And by doing that, it’s its ripple impact the place abruptly, oh, your cardiovascular well being is healthier, your hormone well being is healthier, your mind well being is healthier. Prefer it’s this fascinating form of ripple impact. So I feel it’s form of a hack to have the ability to assist some folks develop into extra motivated to get wholesome that possibly in any other case they wouldn’t be.
Katie: That is smart. What’s your tackle, I do know we preserve seeing fairly dire statistics about infertility is on the rise, sperm depend is, I’ve seen a number of totally different estimates, however drastically decrease than it was even a few generations in the past. And I’ve seen even dire predictions of by 2050, we is likely to be dealing with type 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 certain. I imply, I’ve undoubtedly seen the identical numbers 40, you understand, 40 to 50% drop in sperm depend. Though sperm motility remains 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 nicely.
I feel that they’re undoubtedly scary traits, whether or not these numbers are precisely proper or not, however I do suppose that there’s a number of considerations that we possibly aren’t taking as significantly 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 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 this stuff have an effect on your means to make testosterone, which has been mirrored a minimum of to a point in your means to make sperm. After which we even have all of the totally different endocrine disruptors and issues which might be out within the setting, which I feel we nonetheless don’t, haven’t actually wrapped our head across the significance of a number of these chemical substances and the way they’re affecting our endocrine programs.
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 fascinating research. Now, they’re correlation research, so that they’re not displaying causation. However in 2020, The Journal of Sexual Drugs revealed a big research with over 13,000, I feel, 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 every week, had a 50% decrease all-cause mortality price in comparison with individuals who weren’t sexually lively or didn’t have very a lot intercourse. And that was truly comparable. Related outcomes had been seen in a big research in Wales. And males, once more, 50% decrease mortality if folks had been having intercourse one to 2 occasions every week.
And so there’s all of this information that reveals that there’s a powerful correlation between being sexually lively in a wholesome manner, whether or not that’s in a relationship or not, we don’t know, and decrease all-cause mortality. And it’s most likely a mirrored image of a number of issues. Having a wholesome relationship, clearly, social relationships are essential for longevity. It’s tied to emotional well being and psychological well being. It’s tied to bodily well being, as a result of when you can nonetheless have intercourse, it means you may have good blood movement and nervous system and all that, hormones. So there’s a number 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, possibly female and male particular, relating to totally 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 in with these particular questions?
Amy: In males, it’s largely 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 might be taking place within the mind with that. However then I feel a number of it is usually simply a few of the different issues we talked about with low testosterone and blood movement and endocrine disruptors and such.
In girls, it’s a variety of issues. Low libido definitely generally is a downside, 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 probably not . And we don’t name it sexual dysfunction until it bothers you. So when you don’t have a libido and also you’re completely fantastic with it and also you’re going about your life and every part is nice, we don’t discuss it as being dysfunction. We simply discuss that as being a private alternative. So it’s solely when it bothers you that you may have a libido. You that we begin to discuss a dysfunction. And we thought of 40% of girls admit to having some form of sexual dysfunction, which is simply ridiculous numbers.
Katie: Wow, that could be a larger quantity than I anticipated for certain. What are a few of the issues girls can do? And I might guess, does this differ by age? Like, is there a better focus of that as folks grow old, like with every decade, type of?
Amy: Yeah, it’s undoubtedly larger as you get within the perimenopause, menopause age group. And perimenopause can begin as early, I imply, it will possibly begin early, however particularly 35 or 40 is about the place it tends to start out. Nevertheless it’s about these 10 years earlier than menopause when you may have a number of modifications taking place. So due to decrease ranges of testosterone in addition to progesterone and finally 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 when you lose estrogen, then you could begin to have ache as nicely.
So I feel definitely taking a look at your way of life is all the time key very first thing. Are you exercising? Are you consuming nicely? Are you getting daylight? You recognize, stress ranges. In case you’re not sleeping nicely, you’re not making a number of these hormones as nicely. So that you’re not making, since you make testosterone in addition to development hormone, primarily whilst you’re sleeping, when you’re not sleeping otherwise you’re not sleeping nicely, you then’re not making these hormones. So one thing as straightforward 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 truly make a giant distinction and so they’re fairly straightforward to do.
After which the following step goes in and seeing a physician, you understand, getting hormones checked, getting blood assessments checked, seeing if there’s any areas of irritation or issues like that that you may goal to attempt to enhance no matter’s happening, the well being or the blood movement or no matter.
Katie: Okay, so these foundational issues can be type of preventative at any age and possibly nice way of life habits to combine earlier earlier than you begin seeing these issues. However sleep, train, and daylight would high that record for preventative.
Amy: Yeah, completely. Weight-reduction plan, in fact, consuming all the nice issues, all of the antioxidants, getting sufficient protein. All of it form of goes collectively, proper? I really feel like that is stuff that individuals discuss over and over. However on the planet of sexual well being, since you’re speaking about wholesome hormones, you’re speaking about wholesome blood movement 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 absolutely essential and pretty straightforward to a minimum of perceive is that you really want to have the ability to activate your Parasympathetic Nervous System. And so lots of people, we dwell on this excessive stress, combat or flight world, and we’re in that type of stress, go, do, give, state on a regular basis.
However we actually need to have the ability to transition at will into what I name the remainder and obtain state, or the parasympathetic relaxation and chill out, the place you’re calming down your nervous system. Since you truly need to be in that state so as to undergo all of the a part of the sexual response curve. You truly need to have enter from that parasympathetic system. So when you can’t chill out, when you can’t simply study to be and to breathe and to obtain, then for women and men, then that’s, it’s very tough to have satisfying sexual relationship.
Katie: That is smart. And at what age would you suggest getting, beginning lab testing simply to get a hormone baseline after which form of frequency past that? And what hormones do you suggest folks take a look at and search for? As a result of I do know there’s a number of variation in what’s beneficial right here.
Amy: Yeah, you understand, 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 through the month, you understand, getting a single lab take a look at might not be all that helpful. I do suppose that by the point you’re 40ish, 35, 40, it’s good to get a like a 21 day. So 21 days into your cycle out of your when your interval begins to get a blood take a look at then and simply take a look at estrogen. So estradiol, progesterone, testosterone, in addition to like intercourse hormone binding globulin, FSH and LH, that are pituitary hormones.
I additionally suppose taking a look at your anti-Mullerian Hormone, AMH hormone, which goes to present you an thought of your ovarian egg reserve may very well be helpful, particularly when you’re eager about, you wish to form of keep some fertility, however even not, even when you’re simply making an attempt to look and see how far out am I from menopause, that typically will be useful as nicely. 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 assessments or as urine assessments, and also you normally wish to do a number of of them as a substitute of only one. After which repeat these, in fact, definitely as you grow old. Later, perimenopause, menopause, be sure that, see the place you’re, after which do what must be finished.
Katie: Obtained it. So to have type of that baseline of if you felt actually good, know what these numbers appear like to your particular person physique. After which what do you concentrate on as folks grow old, hormone testing, sure or no? I imply, hormone alternative, sorry, sure or no?
Amy: Sure. I’m very largely pro-hormone alternative. And I feel that there’s a lot misinformation on the market, particularly for ladies about that. I really feel like a number of, I’ve a number of buddies who’re form of early menopause. They usually’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 understand, perimenopause, powering via menopause. And that in the event that they settle for assist and get hormones, that it’s some type of signal of weak point. It’s like, you understand, you weren’t robust sufficient to do that by yourself.
And I feel that that’s simply utterly rubbish. And it reductions the truth that taking hormones is definitely very preventative in a manner stopping a number of the degradation that occurs, sadly, once we lose our estrogen ranges as girls. So i’m pro-hormones. Clearly, there’s some instances the place you may’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 in for that? And do you suggest it for guys as nicely, particularly in mild of the declining testosterone?
Amy: So for ladies, it’s going to be normally 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 normally at first in perimenopause, it’s simply going to be possibly just a little little bit of progesterone, two weeks out of the cycle to assist form 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 if you actually, actually wish to be sure you’re changing. Once more, even when you 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 motive for it, who’ve low testosterone. However then sadly you take a look at them and so they’re additionally pre-diabetic or diabetic and so they’re obese and so they’re not exercising. And there’s all these different issues that we all know are danger components for low testosterone. And vice versa, low-T additionally will increase your danger for weight problems and for diabetes and it’s form of a rooster and egg factor. However 35 or 40, a number of issues have a tendency to vary with hormones in women and men.
Katie: And with hormone alternative, are we aiming for the degrees we had earlier than they began dropping in any respect or are there higher ranges? Does that change by decade as we grow old or are we making an attempt to keep up type 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 understand someplace within the 700 to possibly a thousand or so degree relying on the lab you’re utilizing.
For girls I’m taking a look at maintaining estrogen, the degrees gained’t be fairly what they had been if you’re having cycles as a result of throughout cycles you understand you may have these very broadly fluctuating ranges. So the concept with the menopausal particularly therapy with hormones is to nonetheless preserve your ranges up however you don’t have these speedy swings. However you do need you understand you need estrogen ranges to be over possibly 80 or so for assist for a minute for defense of your mind and your blood vessels and your bones and your pelvic ground and your pores and skin. Like folks 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 assist the scaffolding of your pores and skin, the collagen in your pores and skin. And so when you don’t exchange that you understand fairly shortly you begin to see speedy pores and skin growing older which is a giant grievance you understand a number of my buddies and sufferers have at that age.
Katie: And I really feel like this has been largely debunked by now, however I do know some folks nonetheless have considerations about hormone alternative primarily based on a number of information articles that got here out after it grew to become fashionable, I feel a long time in the past now. However I might love for any dispelling or cautions to pay attention to in that space, simply because I really feel like there are some lingering considerations with the protection of hormone alternative.
Amy: Yeah, nice query. So in 2002, the Ladies’s Well being Initiative revealed the large research, and that is the one which bought that made the headlines and that mentioned, you understand, hormone alternative remedy causes breast most cancers, dementia, stroke, you understand. Coronary heart assaults, prefer it mainly causes all unhealthy issues. And that was in that second was when everybody bought off hormone remedy. So that you had a technology of girls who at the moment stopped hormones or by no means bought on them due to worries of this stuff.
Nicely, 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 feel it was like a 25 or 30% decreased price of most cancers. And it was solely within the progestin group, the one which was getting the progestin plus estrogen, that had a slight elevated danger of breast most cancers. Even that wasn’t enormous. We’ve since realized that these artificial progestin, which aren’t the identical as progesterone, which your physique makes, they do are typically just a little bit extra inflammatory. And we predict that these elevated dangers of simply different issues like dementia or cancers due to that irritation.
However there’s not any proof that simply that bioidentical or physique equivalent progesterone will increase breast most cancers danger in any respect. There’s some form of potential enhance in breast most cancers danger when you’re on hormones for greater than 10 years. However even that could be a fairly low danger 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 when you take a look at simply fracture danger. For grownup girls, postmenopausal girls, it’s monumental. After which you may have the, you understand, the entire issues that go together with it. In case you break your hip, you may have a 25% mortality price within the first yr of a hip fracture. And so these usually are not insignificant issues. So that you do need to weigh the dangers and the advantages, however for probably the most half, hormone remedy doesn’t appear to extend breast most cancers danger. And if it does, it’s very slight and it’s solely after, you understand, utilizing it for 10 years or so.
Katie: Obtained it. That’s good to know. And it looks as if only for individuals who don’t have the context for these, the totally different hormones most likely are going to have totally different results clearly inside the physique. And it sounds prefer it would possibly get applied at totally different ages. So possibly 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 normally simply testosterone with males. I imply, you are able to do different issues earlier than you give testosterone. Like as an example, 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 you probably have a man who’s fairly younger, like you probably 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 form of shutting down your personal manufacturing and also you don’t wish to do this when you don’t need to.
Katie: Obtained it. Is sensible. And I’ve heard from buddies my age that even similar to a progesterone, like a topical progesterone, significantly improved their sleep and perimenopause. Is there a distinction so far as I do know there’s oral, injectable, topical? Can folks 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 when you go to the well being meals retailer and you purchase like yam cream or one thing. And the reality is that yams, though there’s a part in yams that’s made into progesterone in a lab, and that requires lab 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 truly do something. It simply makes you, you’re simply lathering yam cream on.
Progesterone lotions which might be prescribed by your physician will 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 nicely within the blood assessments. And since i’m utilizing blood assessments primarily to make it possible for your uterus is being protected by the progesterone, then I feel that it’s higher simply to take oral progesterone when you’re menopausal and actually need that uterine safety. However when you’re perimenopausal and doing it simply to form 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 feel lotions are fantastic.
Katie: Okay, bought it. That’s an essential distinction. And I do know that you just additionally specialise in a number of areas associated to longevity. And naturally, we’ve made a powerful case that sexual well being is a giant key of that. However I might like to go deeper on possibly a few of the foundational, universally constructive issues folks can do as foundational items for longevity on the whole 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 nicely. So I might love to start out with like foundational after which transition into what are a few of the new superior issues which might 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 folks, there’s a number of debate about what actually works, besides a number of issues. We all know for certain that train works. In order that’s each cardio, get your coronary heart price up, in addition to resistance coaching. We all know that individuals who have extra muscle do higher long-term. And so constructing muscle, particularly if 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 essential. We all know {that a} nutritious diet is essential, however there’s a number of debate about what which means, as you may think. Some folks within the longevity area do utterly vegetarian, vegan, decrease protein, as a result of there’s some proof in some papers that you just don’t need an excessive amount of protein due to mTOR activations and various things. Whereas different folks, like Peter Attia, as an example, advocates for a fairly excessive protein, like one gram per pound of ultimate physique weight per day protein consumption. And so that you even have divergence even amongst these consultants in what’s the very best eating regimen. So I personally, I feel the very best eating regimen is the one which you’ll truly persist with. I do suppose vegatables and fruits are wholesome for you. I do suppose you would want a minimum of reasonable protein, so a minimum of a half a gram of protein per pound of physique weight a day, however extra when you’re bodily lively, which you need 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 large research 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 danger issue for dying that was on par with smoking a pack a day of cigarettes. And so there’s most likely a number of causes for this, however I do suppose that getting some solar, 10, 15, 20 minutes outdoors within the daytime, don’t burn, is a long life hack that’s not being talked about sufficient as nicely.
Katie: I’m actually glad you introduced that up as a result of I’ve additionally talked about this prior to now and brought some warmth from it and I don’t usually use sunscreen for that exact motive. I simply reasonable my solar publicity primarily based 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 type 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 feel threw the newborn out with the bathwater.
Amy: And I feel that, you understand, 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 understand, I do know, i’m 47 years outdated and I understand how unhealthy 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 understand, you are able to do it in a sensible manner, whether or not you simply don’t get a number of solar otherwise you put on protecting clothes otherwise you put on sunblock typically. However, you understand, it’s humorous that again, you understand, again within the outdated days, that they had, that they had all these sanitariums the place they might deal with tuberculosis sufferers by placing them out within the solar. And, you understand, even Florence Nightingale, the large, just like the nurse who like, you understand, found like a number of issues with germs, you understand, she’s a giant quote speaking concerning 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 most likely, however we, however there are different issues as too. It’s serotonin, it’s melatonin, it’s circadian rhythm, you understand, engaged on maintaining these in sync. It’s, there’s all types of temper enhancement, nitric oxide, all of these issues are benefited from getting some solar publicity.
Katie: What about on the complement entrance? As a result of I do know there’s additionally as many opinions right here as there are possibly extra so than totally different opinions on eating regimen. Nevertheless it looks as if there are undoubtedly some issues that may be useful, particularly as we age from a supplemental perspective. So what are a few of your most typical beneficial dietary supplements?
Amy: Nicely, I truly began a complement firm known as HOP Field simply because I used to be getting this query rather a lot and I used to be making an attempt to place these issues collectively into my very own private stack and realized that it was form of arduous to do. And so we’ve got a type of twice each day pack of the 19 components that we predict 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 nicely, 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 understand, that blood sugar, an excessive amount of blood sugar over time is without doubt one of the causes that you just age sooner as having larger blood sugar ranges. Even when you’re not diabetic, it’s a reason for speedy growing older. And so one thing like berberine or we’ve got dihydroberberine as a result of it’s extra accessible can assist blunt the blood sugar results in your physique. And we even have a post-biotic in there. So, yeah, there’s a number of various things on the market. And I feel that, you understand, we hear and find out about new issues on daily basis, however these are a few of the ones that we’re listening to about over and over, in addition to antioxidants like Quercetin and Fisetin and a few of these sorts of issues.
Katie: And also you’ve talked about glucose a few occasions. We now even have the supply of wearable glucose screens. And I really feel like that information is extra accessible. Is that one thing you suggest for folks of getting a form of a snapshot of what’s taking place with their glucose and their insulin and modulating that via eating regimen and way of life, which additionally, I assume, leads into the extra controversial query about what concerning the rise in folks utilizing Ozempic and your ideas on that?
Amy: Ah, love all of those questions. So yeah, I feel CGMs, steady blood glucose screens, will be useful. I feel there are fascinating items of data. 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 notice that it is dependent upon what time of day you ate the carrots and whether or not you had been exercising. In case your physique, like there’s so many different issues that go into figuring, deciding what’s going to occur together with your blood sugar that’s not simply the meals you’re consuming. What did you eat the carrots with?
And so I feel that they’re fascinating. And definitely as we begin having this increasingly of this type of information after which we’re inputting different items to that puzzle, like was it at night time the place you needed to train that day? How was your sleep then? All of those items and beginning to utilizing AI and issues like that to essentially make sense of that information, I feel we’ll begin to study much more than we are able to with simply these single factors of data.
And the second a part of your query about, oh, about Ozempic. So, you understand, 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 suppose it’s a fantastic medicine for lots of causes. I do suppose definitely you need to be cautious for some causes as nicely. It’s nice in that that is the primary group of medicines. These are the GLP-1 agonists, so it’s glucagon-like peptide. And it really works in a number of alternative ways. It decreases your starvation indicators out of your mind, so that you’re simply not as hungry. And it does additionally sluggish gastric or abdomen emptying in order that meals is staying longer in your abdomen. And so you are feeling full longer since you are full longer. And we all know that it has advantages outdoors, these drugs have advantages outdoors of simply inflicting weight reduction. That, you understand, decreases your insulin resistance and just a few cardio protecting advantages.
An enormous research simply got here out displaying that there was a 20% lower in cardiac occasions of people that’ve been taking these drugs long-term, which is fairly nice. There’s some neuroprotective, there’s all types of issues which might be helpful.
The downsides of those drugs are, I feel the most important draw back is that if you drop some weight 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 suppose that you must be very, very cautious about nonetheless getting sufficient protein on daily basis and nonetheless doing all your weight coaching, your heavy lifting, when you’re going to be on these drugs. Clearly simply solely do it with a supplier, a physician, however I feel that they are often useful in the precise inhabitants.
Katie: And also you talked about the peptide part of that, which is a superb springboard right into a dialog round peptides on the whole. And I consider these are issues that you just use together with your sufferers. However what’s your tackle peptides and what can be a few of the ones that you’d give folks as like a place to begin for analysis in the event that they’re excited by both studying about or making an attempt 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 authorized. As an example, insulin is a peptide that’s FDA authorized, used on a regular basis, clearly. The GLP-1 like Ozempic are peptides. However there are additionally a number of them which might be form of on this grey zone, in line with the FDA.
However a few of my favorites that we all know, a straightforward one to start out with is BPC 157. And that’s one, when you ever take a look at the peptides, that’s most likely the primary one you’ll hear about. Nevertheless 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 when you take it orally, like with a capsule, I even have a formulation that I’ve on the market. I’ll provide the hyperlink to it. However you’re taking it orally as a capsule, it’s actually useful for, with serving to with whether or not it’s abdomen ulcers or irritable bowel syndrome or any form of intestine concern it might probably assist. After which you could possibly additionally inject it. It may be a subcutaneous insulin needle injection and that may assist with simply bettering your means to heal from particularly musculoskeletal accidents.
So I’ve an Achilles tendonitis proper now that i’ve had from over bounce roping and that i’ve been taking BPC 157 for… So it’s useful for that, but additionally pores and skin therapeutic after procedures. There’s a number of musculoskeletal pores and skin therapeutic for that one. A few of my different favorites, I actually like GHK copper as nicely. That one is normally given as an injectable and also you do it for like a cycle, like a month on and a few months off. However that one has, you understand, 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, however it does all types of different issues as nicely. So these are two good ones to start out with, however there’s, it’s a complete rabbit gap when you begin wanting into it.
Katie: And I do know you may have assets for all of this type of stuff. I’ll put a number of hyperlinks within the present notes for you guys listening on the go so yow will discover and study 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 could be very impactful and it does take a while. I’ve a sauna and I don’t do it as a lot as I ought to as a result of it takes like an hour to warmth up and that i’m simply too lazy. However there’s good analysis for sauna customers that reducing cardiovascular danger, cardiovascular loss of life, 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 a giant fan of chilly plunges, though I don’t suppose there’s as a lot proof for that as different issues. I do it as a result of it simply makes me really feel good. I love to do a chilly plunge and I really feel like i’m unstoppable for a number of hours afterwards. However there’s the potential advantages to reducing irritation and immune system and issues like that, which I feel that we’ll hear, I feel we’ll study increasingly about. However i’m not satisfied that we’ve got a number of proof but, however I do nonetheless suppose that it’s enjoyable to do and value simply testing your self. It’s price form of getting uncomfortable typically and simply saying, i’m okay, i’m uncomfortable and that i’m okay. And I really feel like that that little little bit of educating is definitely top-of-the-line issues about doing chilly plunges.
I do like purple mild remedy. So photobiomodulation utilizing purple mild, that’s going to be mild within the mild 650 to 1000 nanometer vary, whether or not it’s the panels or a wraparound or the beds or there’s a ton of to do it. Nevertheless it’s nice for pores and skin. It’s nice for hair. It’s nice for rising mitochondrial vitality manufacturing, wound therapeutic, the record of issues that purple mild helps with is definitely fairly lengthy and nicely researched. There’s a number of there’s a number of analysis behind that as nicely.
Katie: Superior. Yeah, these are some that I like to make use of as nicely. I really feel like primarily based on a minimum of the Finnish sauna research that i’ve mentioned earlier than, if sauna was a capsule, all people would take it as a result of they confirmed some fairly profound outcomes from that. However you’re proper, it does take just a little little bit of a time dedication and the time in there’s not all the time probably the most snug. 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, however it does appear to create a measurable enhance in dopamine, a minimum of for a short while after the chilly. So I really feel prefer it’s a fantastic psychological reset.
And one tip I’ve used, even when you don’t have a chilly plunge at your own home, is simply submerging your face in a bowl of ice water can usually offer you that little little bit of a dopamine increase. So when you’re like form of sluggish in the midst of the day, or simply need just a little hit of dopamine, that typically helps me. And when you really feel extra alert or centered, simply to stay my face even within the chilly water.
Amy: Yeah, you understand, what I discovered was, you understand, 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 respiratory, that it’s it’s form of this meditative state that I’ve a tough time entering into in any other case. And I discovered myself, there’s a few occasions, there was one time just lately within the winter, I used to be driving dwelling with my children down the mountain, it was tremendous snowy outdoors, it was simply me and them. And it like this enormous 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 respiratory like I did within the chilly plunge, like this like sluggish form of rhythmic respiratory. And with out realizing it, my physique had form 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 on daily basis.
Katie: That’s a fantastic level. Yeah, I feel the mindset piece can’t be most likely overstated and that any likelihood we’ve got to type 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 if you take a look at the info, a minimum of to me, it was extraordinarily compelling. And it’s now what I concentrate on is like sprinting and weightlifting for probably the most half. And I fortunately love these issues as nicely. However are you able to simply form of give us an outline of why, particularly for ladies and particularly as we grow old, weight coaching is essential to prioritize?
Amy: Yeah, I imply, completely. I feel, and you understand, and that i’m a form of a scrawny individual, though I do carry weights, however I don’t have a number of muscle tissue, however I nonetheless do it on a regular basis. However you understand, 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 battle with, going to begin to have an effect on your on a regular basis life and your general well being.
And we all know that having extra muscle goes to make you metabolically more healthy. And you understand, having extra muscle makes you extra immune to the downfalls of insulin and retains your blood sugar extra common. Like when you may have extra muscle, you may have much less visceral fats. Like there are all of this stuff that simply having extra muscle will do which might be very constructive for you. It helps your mind, it helps, it’s actually simply every part. And so, you understand, definitely there’s advantages, such as you mentioned, sprinting, getting your coronary heart price up for brief intervals of time, however i’ve undoubtedly shifted my, I was the one that would experience on the peloton for 45 minutes, or I might, you understand, go for it. I nonetheless go for hikes, however I might do hike, do hike, a number of mountaineering, and I name that my train. However now i’ve shifted the place I do, you understand, weight coaching 4 to 5 days every week, after which just do attempt to do brief intervals of bounce roping or mountaineering or sprinting or, you understand, stairs or no matter to get the guts price up, however in a lot shorter intervals than I used to do.
Katie: Yeah. And I really feel like that was so releasing to me to study, particularly as a busy mother, as a result of a number of these issues, you will get an amazing profit with out spending hours doing it. So for mothers, particularly, I really feel like these are form of a cheat code to sustaining muscle and health as we grow old and so they don’t take an excessive amount of time.
I additionally am actually curious since you as a physician and dealing on this type of longevity area seemingly have entry to the entire 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 typically it will possibly really feel overwhelming to even know the place to start out. So i’m curious for you personally with entry to primarily nearly every part underneath the solar, what’s your private 80/20 that you just prioritize, whether or not or not it’s each 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 truthfully suppose that prioritizing sleep might be my primary. I went for 15 years between coaching and being an ER physician and having younger children, which clearly you perceive. I simply went all these years not sleeping quite a lot of hours an evening. And after I made that change and began studying how you can sleep and prioritizing sleep, it modified every part for me. Like, I misplaced weight with out making an attempt, my temper was higher. Like, I used to be like, what is occurring? I don’t even know who I’m anymore. It’s simply superb. In order that’s my, that’s like a giant one. I gained’t compromise on that.
After which train clearly is a… Nicely, weight coaching particularly. After which, you understand, I feel if you wish to add in different cool stuff like different, you understand, stem cells or mild or mild remedy or a few of these different instruments, that’s nice. However when you don’t have the foundations, I feel that’s one of many errors that biohackers form 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, when 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 absolutely agree. And you probably have these foundational issues dialed in, the devices or the dietary supplements will all be more practical as a result of your physique’s going to be in a greater place to obtain and course of all of that to start with. And also you’re a mother as nicely. So i’m curious which of those habits you’ve built-in 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 usually?
Amy: Nicely, I’ve a few children, two of my children love to do chilly plunges. So we’ll do within the yards, definitely in lakes and issues round that. So we love to do chilly plunges and that’s a number of enjoyable collectively. My husband has determined that scorching tubs are the equal to a sauna. So he simply spends a number of time within the scorching tub. I’m unsure if that’s actually serving to or not. However, however, however I feel however possibly, you understand, I attempted to I feel the sleep piece is the most likely the factor that they really hearken to. They’re all superb sleepers and it’ll be like 9 o’clock at night time and my daughter will simply stand up and stroll and go to mattress and she or he’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 take pleasure in it, however I do suppose that the exercise plus the daylight plus the getting off of your telephones and units and having your mind have to simply entertain itself for some time, I feel all of these issues are actually essential as nicely.
Katie: Agreed. And I do know sleep can all the time be the most important problem for mothers, particularly with little children, for certain. However I agree with you utterly. Anytime we can assist make {that a} precedence for our youngsters in a manner 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 nicely. And also you talked about, I wish to be sure that we additionally be sure that folks can discover and study 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 folks can discover you and continue to learn from you. And when you’re taking new sufferers, how folks can work with you.
Amy: So yeah, thanks. So my web site is dramykillen.com. That has hyperlinks to a number of different issues on there, when you can’t discover me from that. My complement firm is named HOP Field, h-o-p-b-o-x. So it’s hopbox.life. And we’ve got the longevity field there. We even have a beginning in a few weeks, we’re going to be launching our longevity problem, which is a 26 day longevity problem known as the beams problem. And beams stands for belong, eat, activate, strikes, stress, solar and intercourse. And so we’re going to have some very particular, straightforward issues you may type of implement and add on on daily basis to start out shifting the needle or no matter in the precise route for longevity and well being and the way you are feeling. In order that’s additionally on the HOP Field web site.
After which I even have a clinic, I’ve a stem cell clinic in Park Metropolis, Utah. That’s a Dossary Clinics and I’m taking new sufferers there for stem cells. I’ve a number of different clinics as nicely that I don’t see new sufferers at, however I can refer you to these clinics if you wish to see one other supplier. However I’m type of concerned in these clinics, however i’m not seeing sufferers there.
Katie: Adore it. And some questions I like to ask on the finish of interviews. The primary is that if there’s a guide or variety of books that has had a profound influence on you personally and in that case, what they’re and why.
Amy: So you understand books that I learn in the previous few years that I preserve coming again to is Consolation Disaster by Michael Easter. I feel that that’s it. It’s a tremendous guide concerning the significance of form 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, underneath 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 together with your ideas, of being just a little hungry typically, and being okay with that, I feel 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 rather a lot.
Katie: That’s great. That’s a brand new advice for me. I’m excited to test it out. And lastly, any parting recommendation for the listeners that may very well be associated to the subjects we’ve lined or unrelated life recommendation that you just discover useful.
Amy: One in all my favourite quotes that somebody instructed me at one level was, it’s higher to be courageous than excellent. And I really like that quote, as a result of I grew up form of pondering I needed to be excellent, you understand, get good grades, look a sure manner, act a sure manner. However what i’ve realized as i’ve gotten older is that, you understand, being courageous and simply going out and making an attempt new issues is far more essential. And so I feel that it’s, you understand, I feel that you just as an individual have a lot energy over your well being, you may have a lot energy over your life. And it does, you understand, 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 when you take a number of steps out of your consolation zone.
Katie: I really like that. Amy, thanks a lot for the time. It’s so enjoyable to get to talk and report and share it. Thanks for all that you just’ve shared at present.
Amy: Thanks. Bye.
Katie: And due to all of you for listening and sharing your most dear assets, your time, your vitality, and your consideration with us at present. We’re each so grateful that you just did. And I hope that you’ll be a part of me once more on the following episode of The Wellness Mama podcast.
In case you’re having fun with these interviews, would you please take two minutes to depart a score or evaluation on iTunes for me? Doing this helps extra folks to seek out the podcast, which suggests much more mothers and households may gain advantage from the data. I actually recognize your time, and thanks as all the time for listening.
