Baby: Welcome to my Mommy’s podcast.
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Katie: Hey and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com. And I’m right here right this moment with Dr. Amy B. Killen, who is taken into account one of many main longevity and regenerative physicians within the nation, specializing in intercourse and pores and skin. In her Utah-based practices, she combines issues like stem cell injections with photobiomodulation, shockwave remedy, bioidentical hormones, peptides, and old style nutritious diet and life-style to provide sufferers unparalleled synergistic regenerative results on their pores and skin, their hair, and their sexual perform.
She’s additionally a world speaker, entrepreneur, educator, and Co-Founding father of the Human Optimization Challenge, or HOP. And on this episode, we go deep on the connection between sexual well being, longevity, and regenerative drugs, together with numerous the foundational and extra superior biohacking practices she makes use of together with her sufferers, her tackle extra controversial issues like Ozempic use not too long ago for many individuals, really helpful peptide dietary supplements, and weight loss plan and life-style 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: Effectively, we’ve recognized one another in actual life for years now, so i’m glad we’re lastly attending to have a dialog and document it. And there’s going to be so many alternative instructions we get to go on this dialog. However earlier than we leap in, I had a humorous observe out of your bio that you just, with the recognition of the Barbie film proper now, you didn’t play with Barbie as youngsters, however you had a really distinctive toy expertise as an alternative. So I’d love so that you can clarify that.
Amy: Sure. Yeah, I wasn’t 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 assume 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 on your work in Regenerative Medication, and I do know many individuals who work with you and have had fabulous outcomes, however I do know this wasn’t truly the way you began out. So are you able to stroll us by means of your background and the way you bought into the work you do now?
Amy: Yeah, completely. So I used to be an emergency drugs doctor for the primary 10 years of my profession. I went to ER residency, 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 youngsters 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 dangerous life-style 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 continual stuff on me. After which I regarded out on the individuals who have been coming into the ER. And I noticed that most likely like 70% of the people who have been coming into the emergency division have been there due to issues that might have been prevented with simply wholesome life-style, training, and a few empowering of these individuals. So I simply realized that I wanted to study numerous new stuff for myself after which take that data and switch it to different individuals.
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, life-style drugs hormones. And I’d see these individuals who would are available with like, form of on the finish of their rope, like they have been actually struggling, gaining weight, no power, simply form of frazzled. And it was actually problematic. And we put them on some hormones and a few life-style adjustments. 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 melancholy is getting higher. Now, are you able to assist me with both my pores and skin, make it look higher, or my intercourse life? And so over and over, I obtained these two requests. They appeared totally different. However after I began wanting into it, I noticed that pores and skin well being and sexual well being they’re truly intently linked. And so they’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 key 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 in case you’re in survival mode or you could have a giant form of urgent well being disaster, your physique’s not as involved with like fertility, for example, or how your pores and skin appears as a result of it’s making an attempt to outlive. And so it looks like 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 need to be sexually lively or be produced if you’re in a state of disaster. In the event you’re having a tough time even getting by means of 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 attention-grabbing 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 may prioritize intercourse. And by doing that, it’s its ripple impact the place swiftly, oh, your cardiovascular well being is healthier, your hormone well being is healthier, your mind well being is healthier. Prefer it’s this attention-grabbing form of ripple impact. So I feel it’s form of a hack to have the ability to assist some individuals grow to be extra motivated to get wholesome that possibly in any other case they wouldn’t be.
Katie: That is sensible. What’s your tackle, I do know we hold seeing fairly dire statistics about infertility is on the rise, sperm depend is, I’ve seen numerous 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 perhaps going through form of like virtually 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, you understand, 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 numerous issues that we possibly aren’t taking as significantly as we should always. Simply a part of it’s most likely how wholesome we’re dwelling our lives. Like for 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 some extent in your potential to make sperm. After which we even have all of the totally different endocrine disruptors and issues which are out within the surroundings, which I feel we nonetheless don’t, haven’t actually wrapped our head across the significance of numerous these chemical substances and the way they’re affecting our endocrine techniques.
Katie: That is sensible. And I do know from studying a few of your work, there’s additionally a connection between sexual well being and longevity. So I’d love to ascertain a few of that connection for context earlier than we begin delving into options and issues that may assist.
Amy: Yeah, there’s a few attention-grabbing research. Now, they’re correlation research, so that they’re not displaying causation. However in 2020, The Journal of Sexual Medication printed a big examine with over 13,000, I feel, women and men within the US. And so they adopted them for like six or seven years. And so they discovered that these individuals who have been sexually lively, particularly greater than like about 52 occasions a yr, about as soon as per week, had a 50% decrease all-cause mortality fee in comparison with individuals who weren’t sexually lively or didn’t have very a lot intercourse. And that was truly related. Related outcomes have been seen in a big examine in Wales. And males, once more, 50% decrease mortality if individuals have been having intercourse one to 2 occasions per week.
And so there’s all of this information that exhibits 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 numerous 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 in case you can nonetheless have intercourse, it means you could have good blood stream and nervous system and all that, hormones. So there’s numerous 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 few of the large issues that individuals come to, possibly female and male particular, in the case of 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 with these particular questions?
Amy: In males, it’s principally erectile dysfunction, and we’re seeing that in youthful and youthful males. A few of it’s most likely simply due to porn and the easiness of getting that and a few of the issues which are occurring within the mind with that. However then I feel numerous it’s also simply a few of the different issues we talked about with low testosterone and blood stream and endocrine disruptors and such.
In girls, it’s a variety of issues. Low libido actually generally is a drawback, lack of sensation. Orgasm issues. These are the most typical issues I see with girls. The commonest one is simply lack of libido. I’m simply probably not . And we don’t name it sexual dysfunction until it bothers you. So in case you don’t have a libido and also you’re completely superb with it and also you’re going about your life and every part is nice, we don’t speak about it as being dysfunction. We simply speak about that as being a private alternative. So it’s solely when it bothers you that you would be able to have a libido. You that we begin to speak about 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 increased quantity than I anticipated for certain. What are a few of the issues girls can do? And I’d guess, does this differ by age? Like, is there a better focus of that as individuals grow old, like with every decade, form of?
Amy: Yeah, it’s positively increased as you get within the perimenopause, menopause age group. And perimenopause can begin as early, I imply, it may begin early, however particularly 35 or 40 is about the place it tends to begin. Nevertheless it’s about these 10 years earlier than menopause when you could have numerous adjustments occurring. 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 in case you lose estrogen, then you could begin to have ache as nicely.
So I feel actually your life-style is at all times key very first thing. Are you exercising? Are you consuming nicely? Are you getting daylight? , stress ranges. In the event you’re not sleeping nicely, you’re not making numerous these hormones as nicely. So that you’re not making, since you make testosterone in addition to progress hormone, primarily when you’re sleeping, in case 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 got a very good sleep hygiene routine and attending to mattress on time and people sorts of issues can truly make a giant distinction they usually’re fairly straightforward to do.
After which the following step goes in and seeing a health care provider, you understand, getting hormones checked, getting blood assessments checked, seeing if there’s any areas of irritation or issues like that that you would be able to goal to attempt to enhance no matter’s happening, the well being or the blood stream or no matter.
Katie: Okay, so these foundational issues could 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 high that listing for preventative.
Amy: Yeah, completely. Food regimen, in fact, consuming all the great 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 speak about over and over. However on the earth of sexual well being, since you’re speaking about wholesome hormones, you’re speaking about wholesome blood stream and a wholesome nervous system, all of these issues play into whether or not you’re sexually wholesome.
The opposite piece that I feel is admittedly essential 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 reside on this excessive stress, struggle 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 truly need to be in that state with a purpose to undergo all of the a part of the sexual response curve. You truly need to have enter from that parasympathetic system. So in case you can’t loosen up, in case 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 suggest getting, beginning lab testing simply to get a hormone baseline after which form of frequency past that? And what hormones do you suggest individuals take a look at and search for? As a result of I do know there’s numerous variation in what’s really helpful right here.
Amy: Yeah, you understand, 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 throughout the month, you understand, getting a single lab take a look at will not be all that helpful. I do assume that by the point you’re 40ish, 35, 40, it’s good to get a like a 21 day. So 21 days into your cycle out of your when your interval begins to get a blood 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 assume your anti-Mullerian Hormone, AMH hormone, which goes to provide you an thought of your ovarian egg reserve might be helpful, particularly in case you’re fascinated with, you need to form of keep some fertility, however even not, even in case 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 primary 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 need to do a number of of them as an alternative of only one. After which repeat these, in fact, actually as you grow old. Later, perimenopause, menopause, be certain, see the place you’re, after which do what must be performed.
Katie: Obtained it. So to have form of that baseline of whenever you felt actually good, know what these numbers seem like on your particular person physique. After which what do you consider 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 girls about that. I really feel like numerous, I’ve numerous buddies who’re form of early menopause. And so they’re very good girls who’re well-informed docs. And but they nonetheless have this concept that they need to simply be powering by means of, you understand, perimenopause, powering by means of menopause. And that in the event that they settle for assist and get hormones, that it’s some form of signal of weak point. It’s like, you understand, you weren’t powerful 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 numerous the degradation that occurs, sadly, after we lose our estrogen ranges as girls. So i’m pro-hormones. Clearly, there’s some circumstances the place you 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 for that? And do you suggest it for guys as nicely, particularly in mild of the declining testosterone?
Amy: So for girls, it’s going to be normally it’s like mid perimenopause, which once more can begin at 35 or 40 and it may go as much as 45 or 50. And normally to start with in perimenopause, it’s simply going to be possibly a bit of little bit of progesterone, two weeks out of the cycle to assist form of even out what’s occurring along with your estrogen. After which, or possibly it’s including a bit of 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 bit of bit older, that’s whenever you actually, actually need to be sure you’re changing. Once more, even in case 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 cause for it, who’ve low testosterone. However then sadly you take a look at them they usually’re additionally pre-diabetic or diabetic they usually’re obese they usually’re not exercising. And there’s all these different issues that we all know are 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, numerous 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 form of that pre-baseline?
Amy: In males I attempt to hold testosterone within the center to higher finish of the conventional 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 ladies I’m maintaining estrogen, the degrees received’t be fairly what they have been whenever you’re having cycles as a result of throughout cycles you understand you could have these very extensively fluctuating ranges. So the thought with the menopausal particularly therapy with hormones is to nonetheless hold your ranges up however you don’t have these fast swings. However you do need you understand you need estrogen ranges to be over possibly 80 or so for assist for a minute for cover of your mind and your blood vessels and your bones and your pelvic ground and your pores and skin. Like individuals speak about that your pores and skin ages very quick as quickly as you hit menopause and also you lose estrogen as a result of estrogen helps to assist the scaffolding of your pores and skin, the collagen in your pores and skin. And so in case you don’t change that you understand fairly rapidly you begin to see fast pores and skin growing older which is a giant grievance you understand numerous 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 individuals nonetheless have issues about hormone alternative based mostly on numerous information articles that got here out after it grew to become standard, I feel many years in the past now. However I’d love for any dispelling or cautions to concentrate on in that space, simply because I really feel like there are some lingering issues with the security of hormone alternative.
Amy: Yeah, nice query. So in 2002, the Ladies’s Well being Initiative printed the large examine, and that is the one which obtained 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 principally causes all dangerous issues. And that was in that second was when everybody obtained off hormone remedy. So that you had a era of girls who at the moment stopped hormones or by no means obtained on them due to worries of this stuff.
Effectively, it seems in that information extra intently, the group that simply obtained… That simply obtained estrogen truly had a considerably decreased, I feel it was like a 25 or 30% decreased fee of most cancers. And it was solely within the progestin group, the one which was getting the progestin plus estrogen, that had a slight elevated danger of breast most cancers. Even that wasn’t enormous. We’ve since discovered that these artificial progestin, which aren’t the identical as progesterone, which your physique makes, they do are usually a bit of 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 similar progesterone will increase breast most cancers danger in any respect. There’s some form of potential enhance in breast most cancers danger in case you’re on hormones for greater than 10 years. However even that could be a fairly low danger for most individuals. And if you consider the advantages of the hormones, like simply on bone well being, for example, osteoporosis prevention is large. And to not point out dementia prevention and heart problems and all of that, however there’s no debate about whether or not hormones like estrogen assist stop osteoporosis. There may be some debate whether or not it helps to forestall a few of these different issues.
However in case you take a look at simply fracture danger. For grownup girls, postmenopausal girls, it’s monumental. After which you could have the, you understand, all the issues that go along with it. In the event you break your hip, you could have a 25% mortality fee within the first yr of a hip fracture. And so these should 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 like 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 girls after which estrogen in a while or testosterone in a while 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 for example, you possibly can do Clomid or Clomiphene, which is definitely a drugs that’s used for girls to enhance fertility, however we use it at decrease doses in males to extend testosterone manufacturing by themselves. So when you’ve got a man who’s fairly younger, like when you’ve got like a 40 yr outdated man who has some low testosterone, we might attempt a trial of like Clomid or Clomiphene to assist him produce his personal testosterone. As a result of when you get on testosterone, you’re form of shutting down your individual manufacturing and also you don’t need to do this in case you don’t need to.
Katie: Obtained it. Is sensible. And I’ve heard from buddies my age that even identical to a progesterone, like a topical progesterone, tremendously improved their sleep and perimenopause. Is there a distinction so far as I do know there’s oral, injectable, topical? Can individuals begin with identical to a easy topical one to check that?
Amy: You possibly can. I warning you a bit of bit about utilizing identical to over-the-counter progesterone. Like in case you go to the well being meals retailer and you purchase like yam cream or one thing. And the reality is that yams, though there’s a element in yams that’s made into progesterone in a lab, and that requires lab 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 are prescribed by your physician might be useful in perimenopause. I feel they’re superb. 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 make it possible for your uterus is being protected by the progesterone, then I feel that it’s higher simply to take oral progesterone in case you’re menopausal and actually need that uterine safety. However in case you’re perimenopausal and doing it simply to form of see if it may assist with sleep or assist along with your cycles not be as painful or issues like that, then I feel lotions are superb.
Katie: Okay, obtained it. That’s an essential distinction. And I do know that you just additionally concentrate on numerous areas associated to longevity. And naturally, we’ve made a powerful case that sexual well being is a giant key of that. However I’d like to go deeper on possibly a few of the foundational, universally constructive issues individuals can do as foundational items for longevity usually and anti-aging. After which additionally construct on to that.
I do know you’re additionally a biohacker and have tried a few of the different issues as nicely. So I’d love to begin with like foundational after which transition into what are a few of the new superior issues which are popping out that you just assume are promising?
Amy: Humorous within the longevity world, which is like researchers, it’s biohackers, it’s at all times from individuals, there’s numerous debate about what actually works, besides a couple of issues. We all know for certain that train works. In order that’s each cardio, get your coronary heart fee up, in addition to resistance coaching. We all know that individuals who have extra muscle do higher long-term. And so constructing muscle, particularly 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 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 numerous debate about what which means, as you may think. Some individuals within the longevity house 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 individuals, like Peter Attia, for example, advocates for a reasonably excessive protein, like one gram per pound of very best 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 truly follow. I do assume vegatables and fruits 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 in case you’re bodily lively, which you have to be.
After which after that, I feel getting a bit of solar is definitely essential. And that i’m very into pores and skin well being, and so I do assume the solar ages your pores and skin. And I even have seen, there’s some large research that present that the solar is so helpful to us, together with the large examine out of Sweden, the place they checked out a bunch of girls over many years, they usually principally discovered that those who had the bottom solar publicity have been those who had the best mortality charges, and that lack of solar publicity was a danger issue for dying that was on par with smoking a pack a day of cigarettes. And so there’s most likely numerous causes for this, however I do assume that getting some solar, 10, 15, 20 minutes exterior 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 previously and brought some warmth from it and I don’t usually use sunscreen for that exact cause. I simply average my solar publicity based mostly 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 helpful classes, however I really feel like we did ourselves an amazing disservice after we all began being afraid of the solar and overusing sunscreen and that we positively in that case I feel threw the child 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 dangerous the solar is for pores and skin growing older. However I additionally do assume 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 numerous solar otherwise you put on protecting clothes otherwise you put on sunblock generally. 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’d 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 numerous 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 every kind of temper enhancement, nitric oxide, all of these issues are benefited from getting some solar publicity.
Katie: What about on the complement entrance? As a result of I do know there’s additionally as many opinions right here as there are possibly extra so than totally different opinions on weight loss plan. Nevertheless it looks like there are positively some issues that may be useful, particularly as we age from a supplemental perspective. So what are a few of your commonest really helpful dietary supplements?
Amy: Effectively, I truly began a complement firm referred to as HOP Field simply because I used to be getting this query quite a bit and I used to be making an attempt to place these issues collectively into my very own private stack and realized that it was form of onerous to do. And so we have now a form of twice every 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 possibly can 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 quicker as having increased blood sugar ranges. Even in case you’re not diabetic, it’s a reason for fast growing older. And so one thing like berberine or we have now dihydroberberine as a result of it’s extra out there might help blunt the blood sugar results in your physique. And we even have a post-biotic in there. So, yeah, there’s numerous various things on the market. And I feel that, you understand, we hear and study new issues day-after-day, 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 provision of wearable glucose screens. And I really feel like that information is extra out there. Is that one thing you suggest for individuals of getting a form of a snapshot of what’s occurring with their glucose and their insulin and modulating that by means of weight loss plan and life-style, which additionally, I assume, leads into the extra controversial query about what concerning the rise in individuals utilizing Ozempic and your ideas on that?
Amy: Ah, love all of those questions. So yeah, I feel CGMs, steady blood glucose screens, might be useful. I feel there are attention-grabbing items of knowledge. They’re a bit of problematic in that you possibly can eat one thing and you possibly can be like, oh my gosh, carrots spiked my blood sugar. I’m not going to have carrots anymore. However you don’t notice that it is determined by what time of day you ate the carrots and whether or not you had been exercising. In case your physique, like there’s so many different issues that go into figuring, deciding what’s going to occur along with your blood sugar that’s not simply the meals you’re consuming. What did you eat the carrots with?
And so I feel that they’re attention-grabbing. And positively as we begin having this increasingly 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 will with simply these single factors of knowledge.
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 need to name it, for a number of years. And I do assume it’s a fantastic medicine for lots of causes. I do assume actually 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 a couple of alternative ways. It decreases your starvation indicators out of your mind, so that you’re simply not as hungry. And it does additionally gradual gastric or abdomen emptying in order that meals is staying longer in your abdomen. And so you’re feeling full longer since you are full longer. And we all know that it has advantages exterior, these medicines have advantages exterior of simply inflicting weight reduction. That, you understand, decreases your insulin resistance and just a few cardio protecting advantages.
A giant examine simply got here out displaying that there was a 20% lower in cardiac occasions of people that’ve been taking these medicines long-term, which is fairly nice. There’s some neuroprotective, there’s every kind of issues which are helpful.
The downsides of those medicines are, I feel the most important draw back is that whenever you drop some weight quickly, you are inclined to lose extra muscle than you prefer to. Any weight reduction goes to trigger muscle loss, however particularly fast weight reduction will trigger extra muscle loss. And since you’re not hungry, you’re most likely 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 it’s important to be very, very cautious about nonetheless getting sufficient protein day-after-day and nonetheless doing all your weight coaching, your heavy lifting, in case you’re going to be on these medicines. Clearly simply solely do it with a supplier, a health care provider, however I feel that they are often useful in the proper inhabitants.
Katie: And also you talked about the peptide element of that, which is a good springboard right into a dialog round peptides usually. And I consider these are issues that you just use along with your sufferers. However what’s your tackle peptides and what could be a few of the ones that you’d give individuals as like a place to begin for analysis in the event that they’re occupied with both studying about or making an attempt peptides.
Amy: Yeah, I like peptides. There’s a whole lot of peptides. Peptides are simply quick proteins. So it’s principally 20 amino acids are lengthy, quick little proteins which have particular receptors that they bind to as a result of they’re not like these large loopy folded proteins. And there’s a bunch of them on the market. A few of them are FDA authorized. As an illustration, 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 numerous them which are form of on this grey zone, in accordance with the FDA.
However a few of my favorites that we all know, a simple one to begin with is BPC 157. And that’s one, in case 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 in case you take it orally, like with a tablet, I even have a formulation that I’ve on the market. I’ll provide the hyperlink to it. However you are taking it orally as a tablet, it’s actually useful for, with serving to with whether or not it’s abdomen ulcers or irritable bowel syndrome or any form of intestine concern it may doubtlessly assist. After which you possibly can additionally inject it. It may be a subcutaneous insulin needle injection and that may assist with simply enhancing 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 numerous 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 a whole lot of various enzymes in your physique. It’s most recognized for being good for pores and skin and for selling youth, nevertheless it does every kind of different issues as nicely. So these are two good ones to begin with, however there’s, it’s a complete rabbit gap when you begin wanting into it.
Katie: And I do know you could have assets for all of this type of stuff. I’ll put numerous 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 assume are definitely worth the time and the cash to do or that you just assume are probably the most impactful?
Amy: I feel sauna could be very impactful and it does take some time. I’ve a sauna and I don’t do it as a lot as I ought to as a result of it takes like an hour to warmth up and that i’m simply too lazy. However there’s good analysis for sauna customers that lowering cardiovascular danger, cardiovascular dying, dementia, to not point out a few of the different potential advantages and issues like that. However I do assume sauna is an effective one.
I’m a giant fan of chilly plunges, though I don’t assume there’s as a lot proof for that as different issues. I do it as a result of it simply makes me really feel good. I love to do a chilly plunge and I really feel like i’m unstoppable for a number of hours afterwards. However there’s the potential advantages to lowering irritation and immune system and issues like that, which I feel that we’ll hear, I feel we’ll study increasingly about. However i’m not satisfied that we have now numerous proof but, however I do nonetheless assume that it’s enjoyable to do and price simply testing your self. It’s value form of getting uncomfortable generally and simply saying, i’m okay, i’m uncomfortable and that i’m okay. And I really feel like that that little little bit of instructing is definitely among the best issues about doing chilly plunges.
I do like pink mild remedy. So photobiomodulation utilizing pink mild, that’s going to be mild within the mild 650 to 1000 nanometer vary, whether or not it’s the panels or a wraparound or the beds or there’s a ton of to do it. Nevertheless it’s nice for pores and skin. It’s nice for hair. It’s nice for growing mitochondrial power manufacturing, wound therapeutic, the listing of issues that pink mild helps with is definitely fairly lengthy and nicely researched. There’s numerous there’s numerous analysis behind that as nicely.
Katie: Superior. Yeah, these are some that I like to make use of as nicely. I really feel like based mostly on no less than the Finnish sauna examine that i’ve mentioned earlier than, if sauna was a tablet, everyone would take it as a result of they confirmed some fairly profound outcomes from that. However you’re proper, it does take a bit of little bit of a time dedication and the time in there’s not at all times probably the most comfy. I feel for me, the chilly plunge, I’m with you, it’s on the mindset and the way I really feel after, not essentially how I really feel within the chilly, 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 a fantastic psychological reset.
And one tip I’ve used, even in case you don’t have a chilly plunge at your own home, is simply submerging your face in a bowl of ice water can usually provide you with that little little bit of a dopamine increase. So in case you’re like form of sluggish in the midst of the day, or simply need a bit of hit of dopamine, that generally helps me. And in case 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 at all times doing one thing. However I do discover that when i’m within the chilly plunge and that i’m simply specializing in respiration, that it’s it’s form of this meditative state that I’ve a tough time stepping into in any other case. And I discovered myself, there’s a few occasions, there was one time not too long ago within the winter, I used to be driving residence with my youngsters down the mountain, it was tremendous snowy exterior, it was simply me and them. And it like this enormous storm hit, just like the roads have 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 noticed I used to be I had began respiration like I did within the chilly plunge, like this like gradual form of rhythmic respiration. And with out realizing it, my physique had form of shifted into this, into this like parasympathetic such as you obtained this, you’re uncomfortable, it’s okay, you’re going to outlive state. And it obtained 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-after-day.
Katie: That’s a fantastic level. Yeah, I feel the mindset piece can’t be most likely overstated and that any probability we have now 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 have been marketed extra of just like the cardio and the courses and have been probably not inspired to do weightlifting as a lot. And whenever you take 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 probably the most half. And I fortunately love these issues as nicely. However are you able to simply form of give us an summary of why, particularly for girls 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, although I do elevate weights, however I don’t have numerous muscular tissues, 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 wrestle with, going to begin to have an effect on your on a regular basis life and your general well being.
And we all know that having extra muscle goes to make you metabolically 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 could have extra muscle, you could have much less visceral fats. Like there are all of this stuff that simply having extra muscle will do which are very constructive for you. It helps your mind, it helps, it’s actually simply every part. And so, you understand, actually there’s advantages, such as you mentioned, sprinting, getting your coronary heart fee up for brief intervals of time, however i’ve positively shifted my, I was the one that would trip on the peloton for 45 minutes, or I’d, you understand, go for it. I nonetheless go for hikes, however I’d do hike, do hike, numerous mountaineering, and I name that my train. However now i’ve shifted the place I do, you understand, weight coaching 4 to 5 days per week, after which just do attempt to do quick intervals of leap roping or mountaineering or sprinting or, you understand, stairs or no matter to get the center fee up, however in a lot shorter intervals than I used to do.
Katie: Yeah. And I really feel like that was so liberating to me to study, particularly as a busy mother, as a result of numerous these issues, you may 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 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 all the instruments. And I do know I additionally hit this like fatigue level of when there’s so many alternative issues you are able to do for well being, it turns into onerous to do all of them. And generally it may really feel overwhelming to even know the place to begin. So i’m curious for you personally with entry to primarily virtually every part underneath the solar, what’s your private 80/20 that you just prioritize, whether or not or not it’s every day or cyclically, on 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 truthfully assume that prioritizing sleep might be my primary. I went for 15 years between coaching and being an ER physician and having younger youngsters, which clearly you perceive. I simply went all these years not sleeping various hours an evening. And after I made that change and began studying learn how to 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 going on? 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 received’t compromise on that.
After which train clearly is a… Effectively, 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 in case 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, in case 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 when you’ve got these foundational issues dialed in, the devices or the dietary supplements will all be simpler as a result of your physique’s going to be in a greater place to obtain and course of all of that to start with. And also you’re a mother as nicely. So i’m curious which of those habits you’ve built-in along with your youngsters and at what ages. And I do know you 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 youngsters now do recurrently?
Amy: Effectively, I’ve a few youngsters, two of my youngsters love to do chilly plunges. So we’ll do within the yards, actually in lakes and issues round that. So we love to do chilly plunges and that’s numerous enjoyable collectively. My husband has determined that sizzling tubs are the equal to a sauna. So he simply spends numerous time within the sizzling 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 take heed 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 he or she’s like, I’ll see you tomorrow. And she or he simply is aware of that she feels higher when she sleeps.
We even have time outside and I feel getting out and mountaineering and mountain biking and doing issues like that’s enjoyable. We get pleasure from it, however I do assume that the exercise plus the daylight plus the getting off of your telephones and gadgets and having your mind have to only entertain itself for some time, I feel all of these issues are actually essential as nicely.
Katie: Agreed. And I do know sleep can at all times be the most important problem for mothers, particularly with little youngsters, for certain. However I agree with you utterly. Anytime we might help 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 need to be certain we additionally be certain individuals can discover and study from you extra. So I do know that you’ve got a apply, you even have an internet site, and also you even have a complement firm. So stroll us by means of the place individuals can discover you and continue learning from you. And in case 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 numerous different issues on there, in case you can’t discover me from that. My complement firm known as HOP Field, h-o-p-b-o-x. So it’s hopbox.life. And we have now the longevity field there. We even have a beginning in a few weeks, we’re going to be launching our longevity problem, which is a 26 day longevity problem referred to as the beams problem. And beams stands for belong, eat, activate, strikes, stress, solar and intercourse. And so we’re going to have some very particular, straightforward issues you may form of implement and add on day-after-day to begin transferring the needle or no matter in the proper course for longevity and well being and the way you’re feeling. In order that’s additionally on the HOP Field web site.
After which I even have a clinic, I’ve a stem cell clinic in Park Metropolis, Utah. That’s a Dossary Clinics and I’m taking new sufferers there for stem cells. I’ve a couple of different clinics as 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 e book or variety of books that has had a profound affect on you personally and if that’s the case, what they’re and why.
Amy: So you understand 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 e book concerning the significance of form 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 along with your ideas, of being a bit of hungry generally, and being okay with that, I feel is highly effective and helps me get by means of a few of these occasions the place i’m uncomfortable. I’m like, that is good for me, I must be uncomfortable. So I like that one quite a bit.
Katie: That’s fantastic. That’s a brand new advice 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 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 like that quote, as a result of I grew up form of considering I needed to be excellent, you understand, get good grades, look a sure manner, act a sure manner. However what i’ve discovered 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 could 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 check out new issues, however that it finally ends up being actually value it in case you take a couple of steps out of your consolation zone.
Katie: I like that. Amy, thanks a lot for the time. It’s so enjoyable to get to talk and document and share it. Thanks for all that you just’ve shared right this moment.
Amy: Thanks. Bye.
Katie: And due to all of you for listening and sharing your most beneficial assets, your time, your power, and your consideration with us right this moment. 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 the event you’re having fun with these interviews, would you please take two minutes to depart a ranking or assessment on iTunes for me? Doing this helps extra individuals to search out the podcast, which implies much more mothers and households may gain advantage from the knowledge. I actually recognize your time, and thanks as at all times for listening.
