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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 in the present day with Dr. Amy B. Killen, who is taken into account one of many main longevity and regenerative physicians within the nation, specializing in intercourse and pores and skin. In her Utah-based practices, she combines issues like stem cell injections with photobiomodulation, shockwave remedy, bioidentical hormones, peptides, and old school nutritious diet and life-style to provide sufferers unparalleled synergistic regenerative results on their pores and skin, their hair, and their sexual operate.
She’s additionally a global speaker, entrepreneur, educator, and Co-Founding father of the Human Optimization Venture, or HOP. And on this episode, we go deep on the connection between sexual well being, longevity, and regenerative medication, together with a whole lot of the foundational and extra superior biohacking practices she makes use of along with her sufferers, her tackle extra controversial issues like Ozempic use just lately for many individuals, really helpful peptide dietary supplements, and weight loss plan and life-style suggestions. So very far ranging dialog, and let’s be a part of Dr. Killen. Dr. Amy, welcome. Thanks a lot for being right here.
Amy: Thanks for having me.
Katie: Effectively, 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 various instructions we get to go on this dialog. However earlier than we leap in, I had a humorous observe out of your bio that you simply, with the recognition of the Barbie film proper now, you didn’t play with Barbie as children, however you had a really distinctive toy expertise as an alternative. So I might 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 a complete, prefer it was a complete factor. I don’t know the place, the place it got here from.
Katie: That’s so humorous. I don’t assume I’ve ever met another person that performed with fishing worms as a child and I type of love that. Now within the work that you simply do, you’re well-known in your work in Regenerative Drugs, and I do know many individuals who work with you and have had fabulous outcomes, however I do know this wasn’t really the way you began out. So are you able to stroll us by way of your background and the way you bought into the work you do now?
Amy: Yeah, completely. So I used to be an emergency medication doctor for the primary 10 years of my profession. I went to ER residency, educated in that, after which I lived in Austin and labored in a very busy emergency division there. And that was 10 years. After which in direction of the tip of that, I had my three children inside two years. I had twins after which yet one more. And simply craziness of the schedule, the getting up at three within the morning, the sleeping two or three hours an evening, plus all the additional stress at work and simply the dangerous life-style type of selections and issues that I used to be placing myself as much as began to type of weigh on me over time.
And I began seeing all these results of simply the continual stuff on me. After which I seemed out on the individuals who had been coming into the ER. And I noticed that in all probability like 70% of the people who had been coming into the emergency division had been there due to issues that would have been prevented with simply wholesome life-style, schooling, and a few empowering of these individuals. So I simply realized that I wanted to study 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 concentrate on sexual well being in your observe. I’m curious what sparked that specific curiosity. And I do know that that additionally has crossover into many different areas of well being. It doesn’t in fact exist in isolation, however what introduced that curiosity?
Amy: So I had a observe in Portland, Oregon, after I left the ER. I used to be doing bioidentical hormones, life-style medication hormones. And I might see these individuals who would are available with like, type of on the finish of their rope, like they had been actually struggling, gaining weight, no power, simply type of frazzled. And it was actually problematic. And we put them on some hormones and a few 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 noticed that pores and skin well being and sexual well being they’re really intently linked. And so they’re each these type 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 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: Effectively, and very like the physique, these individuals appear to be having this form of expertise of triage that we hear about within the physique the place should you’re in survival mode or you’ve gotten an enormous type of urgent well being disaster, your physique’s not as involved with like fertility, as an example, or how your pores and skin appears 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. Should you’re having a tough time even getting by way of your day since you’re too drained, then your physique is rather like, nicely, we don’t must be doing these different issues proper now. And so it makes whole sense. However what’s fascinating is that I discover that if people who find themselves occupied with being sexually lively and sexually wholesome, in the event that they even simply prioritize that, it finally ends up creating general well being. So you’ll be able to prioritize intercourse. And by doing that, it’s its ripple impact the place hastily, oh, your cardiovascular well being is best, your hormone well being is best, your mind well being is best. Prefer it’s this fascinating type of ripple impact. So I feel it’s type of a hack to have the ability to assist some individuals turn into extra motivated to get wholesome that possibly in any other case they wouldn’t be.
Katie: That is sensible. What’s your tackle, I do know we hold seeing fairly dire statistics about infertility is on the rise, sperm depend is, I’ve seen plenty of completely different estimates, however drastically decrease than it was even a few generations in the past. And I’ve seen even dire predictions of by 2050, we is likely to be dealing with form 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 positively seen the identical numbers 40, , 40 to 50% drop in sperm depend. Though sperm motility remains to be fairly excessive, which is known as a oftentimes a greater marker. However yeah. Is down by 30 to 40% in simply the final 50 years in males and fertility in girls appears to be down as nicely.
I feel that they’re positively scary developments, whether or not these numbers are precisely proper or not, however I do assume that there’s a whole lot of considerations that we possibly aren’t taking as significantly as we should always. Simply a part of it’s in all probability how wholesome we’re dwelling 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 potential to make testosterone, which has been mirrored no less than to a point in your potential to make sperm. After which we even have all of the completely different endocrine disruptors and issues which can be out within the surroundings, 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 methods.
Katie: That is sensible. And I do know from studying a few of your work, there’s additionally a connection between sexual well being and longevity. So I’d love to ascertain a few of that connection for context earlier than we begin delving into options and issues that may assist.
Amy: Yeah, there’s a few fascinating research. Now, they’re correlation research, in order that they’re not exhibiting causation. However in 2020, The Journal of Sexual Drugs revealed a big research 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 lively, particularly greater than like about 52 occasions a 12 months, about as soon as per week, had a 50% decrease all-cause mortality charge in comparison with individuals who weren’t sexually lively or didn’t have very a lot intercourse. And that was really related. Comparable outcomes had been seen in a big research in Wales. And males, once more, 50% decrease mortality if individuals had been having intercourse one to 2 occasions per week.
And so there’s all of this information that reveals that there’s a powerful correlation between being sexually lively in a wholesome method, whether or not that’s in a relationship or not, we don’t know, and decrease all-cause mortality. And it’s in all probability a mirrored image of a whole lot of issues. Having a wholesome relationship, clearly, social relationships are necessary for longevity. It’s tied to emotional well being and psychological well being. It’s tied to bodily well being, as a result of should you can nonetheless have intercourse, it means you’ve gotten good blood circulate and nervous system and all that, hormones. So there’s a whole lot of items of the puzzle, however I do assume it’s one thing that was not talked about sufficient within the longevity subject.
Katie: And what are a number of the huge issues that individuals come to, possibly female and male particular, in the case of completely different ages and a decline in that, whether or not it’s a decline in sexual exercise or libido, what are a number of the stuff you see once they are available 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 in all probability simply due to porn and the easiness of getting that and a number 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 number of the different issues we talked about with low testosterone and blood circulate and endocrine disruptors and such.
In girls, it’s a spread of issues. Low libido definitely is usually a drawback, lack of sensation. Orgasm issues. These are the commonest issues I see with girls. The commonest one is simply lack of libido. I’m simply not likely . And we don’t name it sexual dysfunction until it bothers you. So should you don’t have a libido and also you’re completely advantageous with it and also you’re going about your life and all the pieces is nice, we don’t discuss it as being dysfunction. We simply discuss that as being a private selection. So it’s solely when it bothers you that you could have a libido. You that we begin to discuss a dysfunction. And we thought of 40% of ladies admit to having some type of sexual dysfunction, which is simply ridiculous numbers.
Katie: Wow, that may be a greater quantity than I anticipated for certain. What are a number of the issues girls can do? And I might guess, does this fluctuate by age? Like, is there a better focus of that as individuals grow old, like with every decade, form of?
Amy: Yeah, it’s positively greater as you get within the perimenopause, menopause age group. And perimenopause can begin as early, I imply, it could 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’ve gotten 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 number of the different issues, issues with arousal, issues with orgasm. After which later issues with ache, as a result of should you lose estrogen, then chances are you’ll begin to have ache as nicely.
So I feel definitely your life-style is all the time key very first thing. Are you exercising? Are you consuming nicely? Are you getting daylight? , stress ranges. Should you’re not sleeping nicely, you’re not making a whole lot of these hormones as nicely. So that you’re not making, since you make testosterone in addition to development hormone, primarily when you’re sleeping, should you’re not sleeping otherwise you’re not sleeping nicely, then you definitely’re not making these hormones. So one thing as straightforward as simply prioritizing your sleep. And ensuring that you’ve a superb sleep hygiene routine and attending to mattress on time and people sorts of issues can really make an enormous distinction they usually’re fairly straightforward to do.
After which the following step goes in and seeing a health care provider, , getting hormones checked, getting blood assessments checked, seeing if there’s any areas of irritation or issues like that that you could goal to attempt to enhance no matter’s happening, the well being or the blood circulate or no matter.
Katie: Okay, so these foundational issues can be form of preventative at any age and possibly 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. Eating regimen, in fact, consuming all the great issues, all of the antioxidants, getting sufficient protein. All of it type of goes collectively, proper? I really feel like that is stuff that 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 circulate and a wholesome nervous system, all of these issues play into whether or not you might be sexually wholesome.
The opposite piece that I feel is basically necessary and pretty straightforward to no less than 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, battle or flight world, and we’re in that form of stress, go, do, give, state on a regular basis.
However we actually need to have the ability to transition at will into what I name the remaining and obtain state, or the parasympathetic relaxation and loosen up, the place you’re calming down your nervous system. Since you really must be in that state so as to undergo all of the a part of the sexual response curve. You really must have enter from that parasympathetic system. So should you can’t loosen up, should you can’t simply study to be and to breathe and to obtain, then for women and men, then that’s, it’s very tough to have satisfying sexual relationship.
Katie: That is sensible. And at what age would you advocate getting, beginning lab testing simply to get a hormone baseline after which type of frequency past that? And what hormones do you advocate 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, , 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 through the month, , getting a single lab take a look at might not be all that helpful. I do assume that by the point you’re 40ish, 35, 40, it’s good to get a like a 21 day. So 21 days into your cycle out of your when your interval begins to get a blood 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 assume your anti-Mullerian Hormone, AMH hormone, which goes to provide you an thought of your ovarian egg reserve might be helpful, particularly should you’re fascinated about, you wish to type of keep some fertility, however even not, even should you’re simply making an attempt to look and see how far out am I from menopause, that generally might be useful as nicely. After which, yeah, testosterone, these are the principle ones. Definitely you are able to do cortisol testing and issues like that, however these are higher as saliva assessments or as urine assessments, and also you often wish to do a number of of them as an alternative of only one. After which repeat these, in fact, definitely as you grow old. Later, perimenopause, menopause, ensure, see the place you might be, after which do what must be completed.
Katie: Received it. So to have form of that baseline of whenever you felt actually good, know what these numbers appear to be in your particular person physique. After which what do you concentrate on as individuals grow old, hormone testing, sure or no? I imply, hormone alternative, sorry, sure or no?
Amy: Sure. I’m very largely pro-hormone alternative. And I 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 associates who’re type 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 by way of, , perimenopause, powering by way of menopause. And that in the event that they settle for assist and get hormones, that it’s some form of signal of weak spot. It’s like, , you weren’t 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 method stopping a whole lot 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’ll be able to’t take them, however for essentially the most half, I feel that they need to be checked out for most individuals.
Katie: And what age do you see girls sometimes are available for that? And do you advocate it for guys as nicely, 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 go as much as 45 or 50. And often at first in perimenopause, it’s simply going to be possibly a little bit little bit of progesterone, two weeks out of the cycle to assist type of even out what’s taking place together with your estrogen. After which, or possibly it’s including a little bit 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 a little bit bit older, that’s whenever you actually, actually wish to be sure to’re changing. Once more, even should you don’t have signs, I feel it’s value 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 they usually’re additionally pre-diabetic or diabetic they usually’re obese they usually’re not exercising. And there’s all these different issues that we all know are danger elements for low testosterone. And vice versa, low-T additionally will increase your danger for weight problems and for diabetes and it’s type of a hen 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 grow old or are we making an attempt to take care of form of that pre-baseline?
Amy: In males I attempt to hold testosterone within the center to higher finish of the conventional stage of like a 30 12 months previous. In order that’s going to be someplace within the 700 to possibly a thousand or so stage relying on the lab you’re utilizing.
For ladies I’m maintaining estrogen, the degrees gained’t be fairly what they had been whenever you’re having cycles as a result of throughout cycles you’ve gotten these very extensively fluctuating ranges. So the thought with the menopausal particularly remedy with hormones is to nonetheless hold your ranges up however you don’t have these speedy swings. However you do need you need estrogen ranges to be over possibly 80 or so for assist for a minute for cover of your mind and your blood vessels and your bones and your pelvic ground and your pores and skin. Like individuals 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 should you don’t change that fairly rapidly you begin to see speedy pores and skin getting old which is an enormous grievance a whole lot of my associates and sufferers have at that age.
Katie: And I really feel like this has been largely debunked by now, however I do know some individuals nonetheless have considerations about hormone alternative primarily based on a whole lot of information articles that got here out after it grew to become well-liked, I feel many years 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 stated, , hormone alternative remedy causes breast most cancers, dementia, stroke, . 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 ladies who at the moment stopped hormones or by no means bought on them due to worries of this stuff.
Effectively, it seems in that information extra intently, 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 danger 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 a little bit bit extra inflammatory. And we expect that these elevated dangers of simply different issues like dementia or cancers due to that irritation.
However there’s not any proof that simply that bioidentical or physique equivalent progesterone will increase breast most cancers danger in any respect. There’s some type of potential enhance in breast most cancers danger should you’re on hormones for greater than 10 years. However even that may 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 forestall a few of these different issues.
However should you have a look at simply fracture danger. For grownup girls, postmenopausal girls, it’s huge. After which you’ve gotten the, , the entire issues that go together with it. Should you break your hip, you’ve gotten a 25% mortality charge within the first 12 months of a hip fracture. And so these are usually not insignificant issues. So that you do must weigh the dangers and the advantages, however for essentially the most half, hormone remedy doesn’t appear to extend breast most cancers danger. And if it does, it’s very slight and it’s solely after, , utilizing it for 10 years or so.
Katie: Received it. That’s good to know. And it looks as if only for individuals who don’t have the context for these, the completely different hormones in all probability are going to have completely different results clearly inside the physique. And it sounds prefer it may get carried out at completely different ages. So possibly progesterone is the primary one which comes on-line for ladies after which estrogen afterward or testosterone afterward once they’re wanted. And for guys, is it simply testosterone that we’re speaking about sometimes with hormone alternative?
Amy: Yeah, it’s often simply testosterone with males. I imply, you are able to do different issues earlier than you give testosterone. Like as an example, you might do Clomid or Clomiphene, which is definitely a drugs that’s used for ladies to enhance fertility, however we use it at decrease doses in males to extend testosterone manufacturing by themselves. So in case you have a man who’s fairly younger, like in case you have like a 40 12 months previous man who has some low testosterone, we could 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 type of shutting down your individual manufacturing and also you don’t wish to do this should you don’t must.
Katie: Received it. Is smart. And I’ve heard from associates my age that even similar to a progesterone, like a topical progesterone, vastly improved their sleep and perimenopause. Is there a distinction so far as I do know there’s oral, injectable, topical? Can individuals begin with similar to a easy topical one to check that?
Amy: You possibly can. I warning you a little bit bit about utilizing similar to over-the-counter progesterone. Like should you go to the well being meals retailer and you purchase like yam cream or one thing. And the reality is that yams, though there’s a part in yams that’s made into progesterone in a lab, and that requires lab tools. It doesn’t occur in your physique. So simply making use of yam cream, if it hasn’t been chemically transformed to progesterone to your pores and skin, doesn’t 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 advantageous. I don’t like them in menopause as a result of there’s fairly variable absorption they usually don’t present up nicely within the blood assessments. And since i’m utilizing blood assessments primarily to ensure that your uterus is being protected by the progesterone, then I feel that it’s higher simply to take oral progesterone should you’re menopausal and actually need that uterine safety. However should you’re perimenopausal and doing it simply to type of see if it could assist with sleep or assist together with your cycles not be as painful or issues like that, then I feel lotions are advantageous.
Katie: Okay, bought it. That’s an necessary distinction. And I do know that you simply additionally specialise in 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 might like to go deeper on possibly a number of the foundational, universally optimistic issues individuals can do as foundational items for longevity normally and anti-aging. After which additionally construct on to that.
I do know you’re additionally a biohacker and have tried a number of the different issues as nicely. So I might love to start out with like foundational after which transition into what are a number of the new superior issues which can be popping out that you simply assume are promising?
Amy: Humorous within the longevity world, which is like researchers, it’s biohackers, it’s all the time from individuals, there’s a whole lot of debate about what actually works, besides just a few issues. We all know for certain that train works. In order that’s each cardio, get your coronary heart 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 whenever 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 previous. So beginning that early, I feel, is essential. There’s no debate about that.
We all know sleep is necessary. We all know {that a} nutritious diet is necessary, however there’s a whole lot of debate about what meaning, as you may think. Some individuals within the longevity house do fully vegetarian, vegan, decrease protein, as a result of there’s some proof in some papers that you simply don’t need an excessive amount of protein due to mTOR activations and various things. Whereas different individuals, like Peter Attia, as an example, advocates for a fairly excessive protein, like one gram per pound of ultimate physique weight per day protein consumption. And so that you even have divergence even amongst these specialists in what’s the perfect weight loss plan. So I personally, I feel the perfect weight loss plan is the one which you’ll really stick to. I do assume vegetables and fruit are wholesome for you. I do assume you would wish no less than average protein, so no less than a half a gram of protein per pound of physique weight a day, however extra should you’re bodily lively, which you have to be.
After which after that, I feel getting a little bit solar is definitely crucial. And that i’m very into pores and skin well being, and so I do assume the solar ages your pores and skin. And I even have seen, there’s some huge research that present that the solar is so useful to us, together with the large research out of Sweden, the place they checked out a bunch of ladies over many years, they usually mainly discovered that those who had the bottom solar publicity had been those who had the very best mortality charges, and that lack of solar publicity was a danger 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 assume that getting some solar, 10, 15, 20 minutes outdoors within the daytime, don’t burn, is a long life hack that’s not being talked about sufficient as nicely.
Katie: I’m actually glad you introduced that up as a result of I’ve additionally talked about this up to now and brought some warmth from it and I don’t sometimes use sunscreen for that specific purpose. I simply average my solar publicity primarily based on how a lot my pores and skin wants. I’ve positively seen an power distinction after I get common sunshine. I personally love to do morning sunshine for the sunshine publicity and getting it on my eyes after which noon solar publicity for pores and skin and for Vitamin D. I form of view these as like separate useful 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 positively in that case I feel threw the infant out with the bathwater.
Amy: And I feel that, , 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, , I do know, i’m 47 years previous and I understand how dangerous the solar is for pores and skin getting old. However I additionally do assume that you will need to get solar. And I feel that, , you are able to do it in a wise method, 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, , it’s humorous that again, , again within the previous days, that they had, that they had all these sanitariums the place they might deal with tuberculosis sufferers by placing them out within the solar. And, , even Florence Nightingale, the large, just like the nurse who like, , found like a whole lot of issues with germs, , 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, , 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 completely different opinions on weight loss plan. Nevertheless it looks as if there are positively some issues that may be useful, particularly as we age from a supplemental perspective. So what are a few of your most typical really helpful dietary supplements?
Amy: Effectively, I really began a complement firm known as HOP Field simply because I used to be getting this query quite a bit and I used to be making an attempt to place these issues collectively into my very own private stack and realized that it was type of onerous to do. And so now we have a form of twice every day pack of the 19 components that we expect have proven essentially the most promise for slowing of getting old. 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 might take it orally as nicely, in addition to a number 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, , that blood sugar, an excessive amount of blood sugar over time is likely one of the causes that you simply age sooner as having greater blood sugar ranges. Even should you’re not diabetic, it’s a explanation for speedy getting old. And so one thing like berberine or now we have 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, , we hear and find out about new issues day by day, however these are a number of the ones that we’re listening to about time and again, in addition to antioxidants like Quercetin and Fisetin and a few of these sorts of issues.
Katie: And also you’ve talked about glucose a few occasions. We now even have the provision of wearable glucose screens. And I really feel like that information is extra obtainable. Is that one thing you advocate for individuals of getting a type of a snapshot of what’s taking place with their glucose and their insulin and modulating that by way of weight loss plan and life-style, which additionally, I assume, leads into the extra controversial query about what in regards to the rise in individuals utilizing Ozempic and your ideas on that?
Amy: Ah, love all of those questions. So yeah, I feel CGMs, steady blood glucose screens, might be useful. I feel there are fascinating items of data. They’re a little bit problematic in that you might eat one thing and you might 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 relies on 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 an increasing number of 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, , i’ve really, i’ve been working with Ozempic or Semaglutide or Semaglutide, no matter you wish to name it, for a number of years. And I do assume it’s an incredible treatment for lots of causes. I do assume definitely you have 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 just a few alternative ways. It decreases your starvation alerts out of your mind, so that you’re simply not as hungry. And it does additionally sluggish gastric or abdomen emptying in order that meals is staying longer in your abdomen. And so you are feeling full longer since you are full longer. And we all know that it has advantages outdoors, these drugs have advantages outdoors of simply inflicting weight reduction. That, , decreases your insulin resistance and just a few cardio protecting advantages.
An enormous research simply got here out exhibiting that there was a 20% lower in cardiac occasions of people that’ve been taking these drugs long-term, which is fairly nice. There’s some neuroprotective, there’s all types of issues which can be useful.
The downsides of those drugs are, I feel the most important draw back is that whenever you drop extra pounds quickly, you are inclined to lose extra muscle than you want 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 possibly you’re not immune to 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 assume that you need to be very, very cautious about nonetheless getting sufficient protein day by day and nonetheless doing all of your weight coaching, your heavy lifting, should you’re going to be on these drugs. Clearly simply solely do it with a supplier, a health care provider, however I feel that they are often useful in the fitting inhabitants.
Katie: And also you talked about the peptide part of that, which is a good springboard right into a dialog round peptides normally. And I imagine these are issues that you simply use together with your sufferers. However what’s your tackle peptides and what can be a number of the ones that you’d give individuals as like a place to begin for analysis in the event that they’re occupied with both studying about or making an attempt peptides.
Amy: Yeah, I like peptides. There’s tons of of peptides. Peptides are simply quick proteins. So it’s mainly 20 amino acids are lengthy, quick little proteins which have particular receptors that they bind to as a result of they’re not like these huge loopy folded proteins. And there’s a bunch of them on the market. A few of them are FDA permitted. As an illustration, insulin is a peptide that’s FDA permitted, used on a regular basis, clearly. The GLP-1 like Ozempic are peptides. However there are additionally a whole lot of them which can be type of on this grey zone, in accordance with the FDA.
However a few of my favorites that we all know, a simple one to start out with is BPC 157. And that’s one, should you ever have a look at the peptides, that’s in all probability the primary one you’ll hear about. Nevertheless it’s BPC stands for Physique Protecting Compound. And that is really a peptide that’s present in your abdomen juice, in your gastric juice, in your physique. And it was found that it’s actually useful for therapeutic your intestine and your abdomen. So should you take it orally, like with a capsule, I even have a formulation that I’ve on the market. I’ll provide the hyperlink to it. However you are taking it orally as a capsule, it’s actually useful for, with serving to with whether or not it’s abdomen ulcers or irritable bowel syndrome or any type of intestine subject it may probably assist. After which you might additionally inject it. It may be a subcutaneous insulin needle injection and that may assist with simply bettering your potential 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 additionally 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 nicely. 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, , it reacts with tons of of various enzymes in your physique. It’s most identified for being good for pores and skin and for selling youth, nevertheless 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’ve gotten 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’ll find 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 number of the extra superior biohacky sort issues that you simply assume are well worth the time and the cash to do or that you simply assume are essentially the most impactful?
Amy: I feel sauna may be very impactful and it does take some time. I’ve a sauna and I don’t do it as a lot as I ought to as a result of it takes like an hour to warmth up and that i’m simply too lazy. However there may be good analysis for sauna customers that reducing cardiovascular danger, cardiovascular loss of life, dementia, to not point out a number of the different potential advantages and issues like that. However I do assume sauna is an efficient one.
I’m an enormous fan of chilly plunges, though I don’t assume there’s as a lot proof for that as different issues. I do it as a result of it simply makes me really feel good. I love to do a chilly plunge and I really feel like i’m unstoppable for a number of hours afterwards. However there’s the potential advantages to reducing irritation and immune system and issues like that, which I feel that we’ll hear, I feel we’ll study an increasing number of about. However i’m not satisfied that now we have a whole lot of proof but, however I do nonetheless assume that it’s enjoyable to do and value simply testing your self. It’s value type of getting uncomfortable generally and simply saying, i’m okay, i’m uncomfortable and that i’m okay. And I really feel like that that little little bit of instructing is definitely among the best issues about doing chilly plunges.
I do like 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. Nevertheless it’s nice for pores and skin. It’s nice for hair. It’s nice for rising mitochondrial power manufacturing, wound therapeutic, the record of issues that crimson gentle helps with is definitely fairly lengthy and nicely researched. There’s a whole lot of there’s a whole lot of analysis behind that as nicely.
Katie: Superior. Yeah, these are some that I like to make use of as nicely. I really feel like primarily based on no less than the Finnish sauna research that i’ve stated earlier than, if sauna was a capsule, everyone would take it as a result of they confirmed some fairly profound outcomes from that. However you’re proper, it does take a little bit little bit of a time dedication and the time in there may be not all the time essentially 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, nevertheless it does appear to create a measurable enhance in dopamine, no less than for a short while after the chilly. So I really feel prefer it’s an incredible psychological reset.
And one tip I’ve used, even should you don’t have a chilly plunge at your home, is simply submerging your face in a bowl of ice water can typically provide you with that little little bit of a dopamine enhance. So should you’re like type of sluggish in the course of the day, or simply need a little bit hit of dopamine, that generally helps me. And should you really feel extra alert or targeted, simply to stay my face even within the chilly water.
Amy: Yeah, , what I discovered was, , 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 type of this meditative state that I’ve a tough time moving into in any other case. And I discovered myself, there’s a few occasions, there was one time just lately within the winter, I used to be driving dwelling with my children 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 wired. However I noticed I used to be I had began respiratory like I did within the chilly plunge, like this like sluggish type of rhythmic respiratory. And with out realizing it, my physique had type of shifted into this, into this like parasympathetic such as you bought this, you’re uncomfortable, it’s okay, you’re going to outlive state. And it bought me all the best way down the mountain and residential. And that i’m simply so grateful for that. Simply in that second, that’s sufficient proper there for me to do it day by day.
Katie: That’s an incredible level. Yeah, I feel the mindset piece can’t be in all probability overstated and that any probability now we have to form of domesticate that mindset is useful in so many different areas of life. You’ve additionally talked about train and motion and weight coaching particularly a few occasions in relation to each sexual well being and to longevity. And that is one anytime I get the possibility to speak about, particularly in relation to 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 whenever you have a look at the info, no less than to me, it was extraordinarily compelling. And it’s now what I concentrate on is like sprinting and weightlifting for essentially the most half. And I fortunately love these issues as nicely. However are you able to simply type of give us an summary of why, particularly for ladies and particularly as we grow old, weight coaching is necessary to prioritize?
Amy: Yeah, I imply, completely. I feel, and , and that i’m a type of a scrawny particular person, though I do elevate weights, however I don’t have a whole lot of muscle tissues, however I nonetheless do it on a regular basis. However , 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 healthier. And , having extra muscle makes you extra immune to the downfalls of insulin and retains your blood sugar extra common. Like when you’ve gotten extra muscle, you’ve gotten much less visceral fats. Like there are all of this stuff that simply having extra muscle will do which can be very optimistic for you. It helps your mind, it helps, it’s actually simply all the pieces. And so, , definitely there’s advantages, such as you stated, sprinting, getting your coronary heart charge up for brief intervals of time, however i’ve positively shifted my, I was the one who would experience on the peloton for 45 minutes, or I might, , go for it. I nonetheless go for hikes, however I might do hike, do hike, a whole lot of climbing, and I name that my train. However now i’ve shifted the place I do, , weight coaching 4 to 5 days per week, after which do exactly attempt to do quick intervals of leap roping or climbing or sprinting or, , stairs or no matter to get the center 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 study, particularly as a busy mother, as a result of a whole lot of these issues, you will get an amazing profit with out spending hours doing it. So for mothers, particularly, I really feel like these are type of a cheat code to sustaining muscle and health as we grow old they usually don’t take an excessive amount of time.
I additionally am actually curious since you as a health care provider and dealing on this type of longevity house 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 onerous to do all of them. And generally it could really feel overwhelming to even know the place to start out. So i’m curious for you personally with entry to basically nearly all the pieces underneath the solar, what’s your private 80/20 that you simply prioritize, whether or not or not it’s every day or cyclically, in your personal well being and for anti-aging?
Amy: , and I do have entry to stem cells and exosomes, and I can do infusions, and I do, they usually’re nice. However I actually assume that prioritizing sleep might be my primary. I went for 15 years between coaching and being an ER physician and having younger children, which clearly you perceive. I simply went all these years not sleeping various hours an evening. And after I made that swap and began studying easy methods to sleep and prioritizing sleep, it modified all the pieces for me. Like, I misplaced weight with out making an attempt, my temper was higher. Like, I used to be like, what is occurring? I don’t even know who I’m anymore. It’s simply wonderful. In order that’s my, that’s like an enormous one. I gained’t compromise on that.
After which train clearly is a… Effectively, weight coaching particularly. After which, , I feel if you wish to add in different cool stuff like different, , stem cells or gentle or gentle remedy or a few of these different instruments, that’s nice. However should you don’t have the foundations, I feel that’s one of many errors that biohackers type of make a few of them is utilizing all of the devices however not even have gotten the foundational stuff actually dialed in but. And to me, should you don’t dial within the foundational stuff, then the devices are, they’re nothing. They’re not going that will help you that a lot.
Katie: I absolutely agree. And in case you have these foundational issues dialed in, the devices or the dietary supplements will all be more practical as a result of your physique’s going to be in a greater place to obtain and course of all of that to start with. And also you’re a mother as nicely. So i’m curious which of those habits you’ve built-in together with your children and at what ages. And I do know you in all probability even have the conversations round this stuff on a regular basis with them. So it’s in all probability led partially by their curiosity, however which issues have additionally made it into your loved ones tradition or that your children now do commonly?
Amy: Effectively, 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 whole lot of enjoyable collectively. My husband has determined that sizzling tubs are the equal to a sauna. So he simply spends a whole lot of time within the sizzling tub. I’m undecided if that’s actually serving to or not. However, however, however I feel however possibly, , I attempted to I feel the sleep piece is the in all probability the factor that they really hearken to. They’re all excellent sleepers and it’ll be like 9 o’clock at night time and my daughter will simply stand up and stroll and go to mattress and she or he’s like, I’ll see you tomorrow. And 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 climbing and mountain biking and doing issues like that’s enjoyable. We take pleasure in it, however I do assume that the exercise plus the daylight plus the getting off of your telephones and units and having your mind have to only entertain itself for some time, I feel all of these issues are actually necessary 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 fully. Anytime we will help make {that a} precedence for our youngsters in a method 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 ensure we additionally ensure individuals can discover and study from you extra. So I do know that you’ve a observe, you even have an internet site, and also you even have a complement firm. So stroll us by way of the place individuals can discover you and continue to learn from you. And should you’re taking new sufferers, how individuals can work with you.
Amy: So yeah, thanks. So my web site is dramykillen.com. That has hyperlinks to a whole lot of different issues on there, should you can’t discover me from that. My complement firm is known as HOP Field, h-o-p-b-o-x. So it’s hopbox.life. And now we have the longevity field there. We even have a beginning in a few weeks, we’re going to be launching our longevity problem, which is a 26 day longevity problem known as the beams problem. And beams stands for belong, eat, activate, strikes, stress, solar and intercourse. And so we’re going to have some very particular, straightforward issues you’ll be able to form of implement and add on day by day to start out shifting the needle or no matter in the fitting 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 just a few different clinics as nicely that I don’t see new sufferers at, however I can refer you to these clinics if you wish to see one other supplier. However I’m form of concerned in these clinics, however i’m not seeing sufferers there.
Katie: Like 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 books that I learn in the previous couple of years that I hold coming again to is Consolation Disaster by Michael Easter. I feel that that’s it. It’s an incredible guide in regards to the significance of type of being uncomfortable and he has this one bit in there the place he talks about how we’re dwelling 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 a little bit hungry generally, and being okay with that, I feel is highly effective and helps me get by way of a few of these occasions the place i’m uncomfortable. I’m like, that is good for me, I ought to be uncomfortable. So I like that one quite a bit.
Katie: That’s great. That’s a brand new suggestion for me. I’m excited to test it out. And lastly, any parting recommendation for the listeners that might be associated to the matters we’ve lined or unrelated life recommendation that you simply discover useful.
Amy: One among my favourite quotes that somebody informed me at one level was, it’s higher to be courageous than good. And I really like that quote, as a result of I grew up type of pondering I needed to be good, , get good grades, look a sure method, act a sure method. However what i’ve discovered as i’ve gotten older is that, , being courageous and simply going out and making an attempt new issues is far more necessary. And so I feel that it’s, , I feel that you simply as an individual have a lot energy over your well being, you’ve gotten a lot energy over your life. And it does, , it does require you being courageous and getting out of your consolation zone to exit and take a look at new issues, however that it finally ends up being actually value it should you take just a few steps out of your consolation zone.
Katie: I really like that. Amy, thanks a lot for the time. It’s so enjoyable to get to speak and document and share it. Thanks for all that you simply’ve shared in the present day.
Amy: Thanks. Bye.
Katie: And due to all of you for listening and sharing your Most worthy assets, your time, your power, and your consideration with us in the present day. We’re each so grateful that you simply did. And I hope that you’ll be a part of me once more on the following episode of The Wellness Mama podcast.
Should you’re having fun with these interviews, would you please take two minutes to go away a score or evaluation on iTunes for me? Doing this helps extra individuals to seek out the podcast, which suggests much more mothers and households may benefit from the data. I actually respect your time, and thanks as all the time for listening.
