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Katie: Whats up and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com. And I’m right here at present with Dr. Amy B. Killen, who is taken into account one of many main longevity and regenerative physicians within the nation, specializing in intercourse and pores and skin. In her Utah-based practices, she combines issues like stem cell injections with photobiomodulation, shockwave remedy, bioidentical hormones, peptides, and old style nutritious diet and way of life to present sufferers unparalleled synergistic regenerative results on their pores and skin, their hair, and their sexual perform.

She’s additionally a global speaker, entrepreneur, educator, and Co-Founding father of the Human Optimization Venture, or HOP. And on this episode, we go deep on the connection between sexual well being, longevity, and regenerative drugs, together with plenty of the foundational and extra superior biohacking practices she makes use of with her sufferers, her tackle extra controversial issues like Ozempic use not too long ago for many individuals, beneficial peptide dietary supplements, and weight loss plan and way of life ideas. So very far ranging dialog, and let’s be part of Dr. Killen. Dr. Amy, welcome. Thanks a lot for being right here.

Amy: Thanks for having me.

Katie: Nicely, we’ve recognized one another in actual life for years now, so i’m glad we’re lastly attending to have a dialog and report it. And there’s going to be so many alternative instructions we get to go on this dialog. However earlier than we leap in, I had a humorous word out of your bio that you just, with the recognition of the Barbie film proper now, you didn’t play with Barbie as children, however you had a really distinctive toy expertise as 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 in opposition to the wall, and I had an entire, prefer it was an entire factor. I don’t know the place, the place it got here from.

Katie: That’s so humorous. I don’t suppose I’ve ever met another person that performed with fishing worms as a child and I sort of love that. Now within the work that you just do, you’re well-known on your work in Regenerative Medicine, 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 means of your background and how 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, and then I lived in Austin and labored in a extremely busy emergency division there. And that was 10 years. After which in the direction of the top of that, I had my three children inside two years. I had twins and then another. And simply craziness of the schedule, the getting up at three within the morning, the sleeping two or three hours an evening, plus all the additional stress at work and simply the unhealthy way of life sort of decisions and issues that I used to be placing myself as much as began to sort of weigh on me over time.

And I began seeing all these results of simply the continual stuff on me. After which I appeared out on the individuals who have been coming into the ER. And I spotted that in all probability like 70% of the those that have been coming into the emergency division have been there due to issues that might have been prevented with simply wholesome way of life, schooling, and some empowering of these individuals. So I simply realized that I wanted to be taught plenty of new stuff for myself and then 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 specific curiosity. And I do know that that additionally has crossover into many different areas of well being. It doesn’t after all exist in isolation, however what introduced that curiosity?

Amy: So I had a apply in Portland, Oregon, after I left the ER. I used to be doing bioidentical hormones, way of life drugs hormones. And I’d see these individuals who would are available in with like, sort of on the finish of their rope, like they have been actually struggling, gaining weight, no power, simply sort of frazzled. And it was actually problematic. And we put them on some hormones and some way of life adjustments. 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 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 once more, I obtained these two requests. They appeared completely different. However once I began wanting into it, I spotted that pores and skin well being and sexual well being they’re really carefully linked. And so they’re each these sort of subsequent ranges of well being that individuals don’t actually take into consideration an excessive amount of till they begin having issues in these areas or till they’ll recover from all the main well being struggles that they’re having. So I began diving into these two fields. After which simply turned actually fascinated with how sexual well being is intimately tied, intimately tied to total well being, to longevity, to happiness, to emotional well being, all of these issues.

Katie: Nicely, and very similar to the physique, these individuals appear to be having this type of expertise of triage that we hear about within the physique the place for those who’re in survival mode or you’ve a giant sort of urgent well being disaster, your physique’s not as involved with like fertility, as an illustration, or how your pores and skin appears to be like 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 properly.

Amy: I imply, it makes complete sense, proper? Your physique doesn’t wish to be sexually energetic or be produced if you’re in a state of disaster. If you happen to’re having a tough time even getting by means of your day since you’re too drained, then your physique is rather like, properly, we don’t have to be doing these different issues proper now. And so it makes complete sense. However what’s fascinating is that I discover that if people who find themselves desirous about being sexually energetic and sexually wholesome, in the event that they even simply prioritize that, it finally ends up creating total well being. So you possibly can prioritize intercourse. And by doing that, it’s its ripple impact the place impulsively, oh, your cardiovascular well being is healthier, your hormone well being is healthier, your mind well being is healthier. Prefer it’s this fascinating sort of ripple impact. So I feel it’s sort of a hack to have the ability to assist some individuals turn out 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 preserve seeing fairly dire statistics about infertility is on the rise, sperm rely is, I’ve seen numerous completely different estimates, however drastically decrease than it was even a few generations in the past. And I’ve seen even dire predictions of by 2050, we may be dealing with type of like nearly complete infertility. What’s your tackle these numbers that we’re seeing and if these are correct the place they’re coming from?

Amy: I imply, I don’t know for certain. I imply, I’ve positively seen the identical numbers 40, you already know, 40 to 50% drop in sperm rely. 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 properly.

I feel that they’re positively scary tendencies, whether or not these numbers are precisely proper or not, however I do suppose that there’s plenty of considerations that we possibly aren’t taking as significantly as we must always. Simply a part of it’s in all probability how wholesome we’re residing our lives. Like as an illustration, with sperm and testosterone, I feel that males simply aren’t, they aren’t lifting as many heavy issues, they’re not out within the solar as a lot, they’re not consuming as wholesome, they’re overstressed, they’re not sleeping as a lot. And all of these items have an effect on your skill to make testosterone, which has been mirrored not less than to a point in your skill to make sperm. After which we even have all of the completely different endocrine disruptors and issues which can be out within the atmosphere, which I feel we nonetheless don’t, haven’t actually wrapped our head across the significance of plenty of these chemical compounds and how they’re affecting our endocrine programs.

Katie: That is sensible. And I do know from studying a few of your work, there’s additionally a connection between sexual well being and longevity. So I’d love to determine a few of that connection for context earlier than we begin delving into options and issues that may assist.

Amy: Yeah, there’s a few fascinating research. Now, they’re correlation research, in order that they’re not exhibiting causation. However in 2020, The Journal of Sexual Medicine printed a big research with over 13,000, I feel, males and girls 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 energetic, particularly greater than like about 52 occasions a 12 months, about as soon as per week, had a 50% decrease all-cause mortality fee in comparison with individuals who weren’t sexually energetic or didn’t have very a lot intercourse. And that was really related. Comparable outcomes have been seen in a big research 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 reveals that there’s a robust correlation between being sexually energetic in a wholesome approach, whether or not that’s in a relationship or not, we don’t know, and decrease all-cause mortality. And it’s in all probability a mirrored image of plenty of issues. Having a wholesome relationship, clearly, social relationships are vital for longevity. It’s tied to emotional well being and psychological well being. It’s tied to bodily well being, as a result of for those who can nonetheless have intercourse, it means you’ve good blood move and nervous system and all that, hormones. So there’s plenty of items of the puzzle, however I do suppose it’s one thing that was not talked about sufficient within the longevity area.

Katie: And what are a few of the huge issues that individuals come to, possibly male and feminine particular, relating to completely different ages and a decline in that, whether or not it’s a decline in sexual exercise or libido, what are a few of the belongings you see once they are available in with these particular questions?

Amy: In males, it’s principally erectile dysfunction, and we’re seeing that in youthful and youthful males. A few of it’s in all probability simply due to porn and the easiness of getting that and a few of the issues which can be taking place within the mind with that. However then I feel plenty of it is usually simply a few of the different issues we talked about with low testosterone and blood move and endocrine disruptors and such.

In girls, it’s a variety of issues. Low libido definitely is usually a downside, lack of sensation. Orgasm issues. These are the most typical issues I see with girls. The most typical one is simply lack of libido. I’m simply probably not . And we don’t name it sexual dysfunction until it bothers you. So for those who don’t have a libido and you’re completely fantastic with it and you’re going about your life and every thing 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 could have a libido. You that we begin to speak about a dysfunction. And we considered 40% of girls admit to having some sort of sexual dysfunction, which is simply ridiculous numbers.

Katie: Wow, that could be a greater 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, type 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 might probably 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 plenty of adjustments taking place. So due to decrease ranges of testosterone in addition to progesterone and ultimately estrogen in girls, we begin to see much less libido in that inhabitants, in addition to a few of the different issues, issues with arousal, issues with orgasm. After which later issues with ache, as a result of for those who lose estrogen, then you could begin to have ache as properly.

So I feel definitely your way of life is at all times key very first thing. Are you exercising? Are you consuming properly? Are you getting daylight? You recognize, stress ranges. If you happen to’re not sleeping properly, you’re not making plenty of these hormones as properly. So that you’re not making, since you make testosterone in addition to development hormone, primarily whilst you’re sleeping, for those who’re not sleeping otherwise you’re not sleeping properly, 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 these sorts of issues can really make a giant distinction and they’re fairly straightforward to do.

After which the subsequent step goes in and seeing a health care provider, you already know, getting hormones checked, getting blood assessments checked, seeing if there’s any areas of irritation or issues like that that you could goal to attempt to enhance no matter’s occurring, the well being or the blood move or no matter.

Katie: Okay, so these foundational issues could be type of preventative at any age and in all probability nice way of life 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. Weight loss plan, after all, consuming all the nice issues, all of the antioxidants, getting sufficient protein. All of it sort of goes collectively, proper? I really feel like that is stuff that individuals speak about over and over once more. However on the earth of sexual well being, since you’re speaking about wholesome hormones, you’re speaking about wholesome blood move and a wholesome nervous system, all of these issues play into whether or not you might be sexually wholesome.

The different piece that I feel is basically vital and pretty straightforward to not less than perceive is that you really want to have the ability to activate your Parasympathetic Nervous System. And so lots of people, we dwell on this excessive stress, battle or flight world, and we’re in that type of stress, go, do, give, state on a regular basis.

However we actually need to have the ability to transition at will into what I name the remaining and obtain state, or the parasympathetic relaxation and chill out, the place you’re calming down your nervous system. Since you really must be in that state with the intention to undergo all of the a part of the sexual response curve. You really must have enter from that parasympathetic system. So for those who can’t chill out, for those who can’t simply be taught to be and to breathe and to obtain, then for males and girls, 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 and then sort of frequency past that? And what hormones do you advocate individuals have a look at and search for? As a result of I do know there’s plenty of variation in what’s beneficial right here.

Amy: Yeah, you already know, there’s some controversy on whether or not you ought to be checking hormones in younger girls who’re fairly wholesome as a result of your hormones are altering a lot in the course of the month, you already know, getting a single lab take a look at is probably not all that helpful. I do suppose that by the point you’re 40ish, 35, 40, it’s good to get a like a 21 day. So 21 days into your cycle out of your when your interval begins to get a blood take a look at then and simply have a look at estrogen. So estradiol, progesterone, testosterone, in addition to like intercourse hormone binding globulin, FSH and LH, that are pituitary hormones.

I additionally suppose your anti-Mullerian Hormone, AMH hormone, which goes to present you an concept of your ovarian egg reserve might be helpful, particularly for those who’re excited about, you wish to sort of preserve some fertility, however even not, even for those who’re simply making an attempt to look and see how far out am I from menopause, that generally will be useful as properly. After which, yeah, testosterone, these are the primary ones. Definitely you are able to do cortisol testing and issues like that, however these are higher as saliva assessments or as urine assessments, and you often wish to do a number of of them as an alternative of only one. After which repeat these, after all, definitely as you grow old. Later, perimenopause, menopause, make certain, see the place you might be, and then do what must be executed.

Katie: Obtained it. So to have type of that baseline of whenever you felt actually good, know what these numbers appear to be 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 plenty of, I’ve plenty of associates who’re sort of early menopause. And so they’re very sensible girls who’re well-informed docs. And but they nonetheless have this concept that they need to simply be powering by means of, you already know, perimenopause, powering by means of menopause. And that in the event that they settle for assist and get hormones, that it’s some type of signal of weak point. It’s like, you already know, you weren’t powerful sufficient to do that by yourself.

And I feel that that’s simply fully rubbish. And it reductions the truth that taking hormones is definitely very preventative in a approach stopping plenty of the degradation that occurs, sadly, once we lose our estrogen ranges as girls. So i’m pro-hormones. Clearly, there’s some circumstances the place you possibly can’t take them, however for probably the most half, I feel that they need to be checked out for most individuals.

Katie: And what age do you see girls sometimes are available in for that? And do you advocate it for guys as properly, particularly in gentle of the declining testosterone?

Amy: So for girls, it’s going to be often it’s like mid perimenopause, which once more can begin at 35 or 40 and it might probably go as much as 45 or 50. And often at first in perimenopause, it’s simply going to be possibly somewhat little bit of progesterone, two weeks out of the cycle to assist sort of even out what’s taking place with your estrogen. After which, or possibly it’s including somewhat testosterone. Testosterone goes down much more slowly in girls than it does than the opposite hormones, it’s nonetheless taking place yearly. After which after menopause, 45, 50, or possibly somewhat bit older, that’s whenever you actually, actually wish to be sure you’re changing. Once more, even for those who 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 motive for it, who’ve low testosterone. However then sadly you have a look at them and they’re additionally pre-diabetic or diabetic and they’re obese and they’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 sort of a rooster and egg factor. However 35 or 40, plenty of issues have a tendency to vary with hormones in males and girls.

Katie: And with hormone alternative, are we aiming for the degrees we had earlier than they began dropping in any respect or are there higher ranges? Does that change by decade as we grow old or are we making an attempt to keep up type of that pre-baseline?

Amy: In males I attempt to preserve testosterone within the center to higher finish of the traditional degree of like a 30 12 months outdated. In order that’s going to be you already know someplace within the 700 to possibly a thousand or so degree relying on the lab you’re utilizing.

For ladies I’m preserving estrogen, the degrees gained’t be fairly what they have been whenever you’re having cycles as a result of throughout cycles you already know you’ve these very extensively fluctuating ranges. So the thought with the menopausal particularly therapy with hormones is to nonetheless preserve your ranges up however you don’t have these fast swings. However you do need you already know you need estrogen ranges to be over possibly 80 or so for assist for a minute for cover of your mind and your blood vessels and your bones and your pelvic ground and your pores and skin. Like individuals speak about that your pores and skin ages very quick as quickly as you hit menopause and 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 for those who don’t change that you already know fairly rapidly you begin to see fast pores and skin growing older which is a giant criticism you already know plenty 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 based mostly on plenty of information articles that got here out after it turned in style, 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 considerations with the security of hormone alternative.

Amy: Yeah, nice query. So in 2002, the Girls’s Well being Initiative printed the massive research, and that is the one which obtained that made the headlines and that stated, you already know, hormone alternative remedy causes breast most cancers, dementia, stroke, you already know. Coronary heart assaults, prefer it principally causes all unhealthy 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 these items.

Nicely, it seems in that information extra carefully, the group that simply obtained… That simply obtained estrogen really 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 typically somewhat 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 sort of potential improve in breast most cancers danger for those who’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, as an illustration, 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 forestall osteoporosis. There may be some debate whether or not it helps to forestall a few of these different issues.

However for those who have a look at simply fracture danger. For grownup girls, postmenopausal girls, it’s monumental. After which you’ve the, you already know, the entire issues that go with it. If you happen to break your hip, you’ve a 25% mortality fee 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 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 already know, utilizing it for 10 years or so.

Katie: Obtained it. That’s good to know. And it looks as if only for individuals who don’t have the context for these, the 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 girls and then estrogen in a while or testosterone in a while 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 illustration, you would 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 if in case you have a man who’s fairly younger, like if in case you have like a 40 12 months outdated 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 sort of shutting down your personal manufacturing and you don’t wish to do this for those who don’t must.

Katie: Obtained it. Is sensible. And I’ve heard from associates my age that even similar to a progesterone, like a topical progesterone, enormously improved their sleep and perimenopause. Is there a distinction so far as I do know there’s oral, injectable, topical? Can individuals begin with similar to a easy topical one to check that?

Amy: You’ll be able to. I warning you somewhat bit about utilizing similar to over-the-counter progesterone. Like for those who go to the well being meals retailer and you purchase like yam cream or one thing. And the reality is that yams, though there’s a element in yams that’s made into progesterone in a lab, and that requires lab gear. It doesn’t occur in your physique. So simply making use of yam cream, if it hasn’t been chemically transformed to progesterone to your pores and skin, doesn’t really do something. It simply makes you, you’re simply lathering yam cream on.

Progesterone lotions which can be prescribed by your physician will be useful in perimenopause. I feel they’re fantastic. I don’t like them in menopause as a result of there’s fairly variable absorption and they don’t present up properly within the blood assessments. And since i’m utilizing blood assessments primarily to guarantee that your uterus is being protected by the progesterone, then I feel that it’s higher simply to take oral progesterone for those who’re menopausal and really want that uterine safety. However for those who’re perimenopausal and doing it simply to sort of see if it might probably assist with sleep or assist with your cycles not be as painful or issues like that, then I feel lotions are fantastic.

Katie: Okay, obtained it. That’s an vital distinction. And I do know that you just additionally specialise in plenty of areas associated to longevity. And naturally, we’ve made a robust 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 optimistic issues individuals can do as foundational items for longevity basically and anti-aging. After which additionally construct on to that.

I do know you’re additionally a biohacker and have tried a few of the different issues as properly. So I’d love to start out with like foundational and then transition into what are a few of the new superior issues which can be popping out that you just suppose are promising?

Amy: Humorous within the longevity world, which is like researchers, it’s biohackers, it’s at all times from individuals, there’s plenty of 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 vital. We all know {that a} nutritious diet is vital, however there’s plenty of debate about what meaning, as you may think. Some individuals within the longevity house do fully vegetarian, vegan, decrease protein, as a result of there’s some proof in some papers that you just don’t need an excessive amount of protein due to mTOR activations and various things. Whereas different individuals, like Peter Attia, as an illustration, advocates for a reasonably excessive protein, like one gram per pound of ideally suited physique weight per day protein consumption. And so that you even have divergence even amongst these specialists in what’s the very best weight loss plan. So I personally, I feel the very best weight loss plan is the one which you’ll really stick with. I do suppose fruits and greens are wholesome for you. I do suppose you would want not less than reasonable protein, so not less than a half a gram of protein per pound of physique weight a day, however extra for those who’re bodily energetic, which you ought to be.

After which after that, I feel getting somewhat solar is definitely essential. And that i’m very into pores and skin well being, and so I do suppose the solar ages your pores and skin. And I even have seen, there’s some huge research that present that the solar is so useful to us, together with the massive research out of Sweden, the place they checked out a bunch of girls over many years, and they principally discovered that those who had the bottom solar publicity have 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 plenty of causes for this, however I do suppose that getting some solar, 10, 15, 20 minutes outdoors within the daytime, don’t burn, is a long life hack that’s not being talked about sufficient as properly.

Katie: I’m actually glad you introduced that up as a result of I’ve additionally talked about this up to now and taken some warmth from it and I don’t sometimes use sunscreen for that specific motive. I simply reasonable my solar publicity based mostly on how a lot my pores and skin wants. I’ve positively seen an power distinction once I get common sunshine. I personally love to do morning sunshine for the sunshine publicity and getting it on my eyes and then noon solar publicity for pores and skin and for Vitamin D. I type of view these as like separate useful classes, however I really feel like we did ourselves an incredible disservice once we all began being afraid of the solar and overusing sunscreen and that we positively in that case I feel threw the newborn out with the bathwater.

Amy: And I feel that, you already know, I do use solar, I exploit a mineral sunblock, like a zinc oxide, titanium dioxide on my face and neck, as a result of I, you already know, I do know, i’m 47 years outdated and I understand how unhealthy the solar is for pores and skin growing older. However I additionally do suppose that it is very important get solar. And I feel that, you already know, you are able to do it in a sensible approach, whether or not you simply don’t get plenty of solar otherwise you put on protecting clothes otherwise you put on sunblock generally. However, you already know, it’s humorous that again, you already know, again within the outdated days, that they had, that they had all these sanitariums the place they’d deal with tuberculosis sufferers by placing them out within the solar. And, you already know, even Florence Nightingale, the massive, just like the nurse who like, you already know, found like plenty of issues with germs, you already know, she’s a giant quote speaking in regards to the significance of solar publicity and therapeutic sufferers.

And I feel that, I feel you’re proper. I feel that it’s extra than simply Vitamin D. Like we all know that supplementing with Vitamin D is helpful in all probability, however we, however there are different issues as too. It’s serotonin, it’s melatonin, it’s circadian rhythm, you already know, engaged on preserving 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 beneficial dietary supplements?

Amy: Nicely, I really began a complement firm referred to as HOP Field simply because I used to be getting this query lots and I used to be making an attempt to place these issues collectively into my very own private stack and realized that it was sort of onerous to do. And so we have now a type of twice every day pack of the 19 substances that we expect have proven probably the most promise for slowing of growing older. And so it’s issues like NAD boosters like both NR or NMN, calcium alpha-ketoglutarate, spermidine, hyaluronic acid, which is nice for pores and skin well being and you would take it orally as properly, in addition to a few of the Nutritional vitamins, B-Nutritional vitamins, Vitamin D.

I additionally actually like dihydroberberine or berberine due to its results on blood sugar. And we all know that, you already know, that blood sugar, an excessive amount of blood sugar over time is among the causes that you just age quicker as having greater blood sugar ranges. Even for those who’re not diabetic, it’s a explanation for fast growing older. And so one thing like berberine or we have now dihydroberberine as a result of it’s extra accessible will help blunt the blood sugar results in your physique. And we even have a post-biotic in there. So, yeah, there’s plenty of various things on the market. And I feel that, you already know, we hear and study new issues daily, however these are a few of the ones that we’re listening to about over and over once more, in addition to antioxidants like Quercetin and Fisetin and a few of these sorts of issues.

Katie: And also you’ve talked about glucose a few occasions. We now even have the supply of wearable glucose screens. And I really feel like that information is extra accessible. Is that one thing you advocate for individuals of getting a sort of a snapshot of what’s taking place with their glucose and their insulin and modulating that by means of weight loss plan and way of life, which additionally, I suppose, 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, will be useful. I feel there are fascinating items of data. They’re somewhat problematic in that you would eat one thing and you would 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 will depend 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 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 positively as we begin having this extra and extra of this type of information and then we’re inputting different items to that puzzle, like was it at evening the place you needed to train that day? How was your sleep then? All of those items and beginning to utilizing AI and issues like that to essentially make sense of that information, I feel we’ll begin to be taught much more than we will with simply these single factors of data.

And the second a part of your query about, oh, about Ozempic. So, you already know, i’ve really, i’ve been working with Ozempic or Semaglutide or Semaglutide, no matter you wish to name it, for a number of years. And I do suppose it’s a terrific medicine for lots of causes. I do suppose definitely you ought to be cautious for some causes as properly. It’s nice in that that is the primary group of medicines. These are the GLP-1 agonists, so it’s glucagon-like peptide. And it really works in a couple of other 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 are feeling full longer since you are full longer. And we all know that it has advantages outdoors, these drugs have advantages outdoors of simply inflicting weight reduction. That, you already know, decreases your insulin resistance and just a few cardio protecting advantages.

A giant 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 largest draw back is that whenever you shed extra pounds 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 in all probability not consuming sufficient protein, and possibly you’re not immune to the pressure like you ought to be. In order that’s all going to assist, you’re going to worsen your muscle loss. So I do suppose that you must be very, very cautious about nonetheless getting sufficient protein daily and nonetheless doing all your weight coaching, your heavy lifting, for those who’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 best inhabitants.

Katie: And also you talked about the peptide element of that, which is a superb springboard right into a dialog round peptides basically. And I imagine these are issues that you just use 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 desirous about both studying about or making an attempt peptides.

Amy: Yeah, I like peptides. There’s a whole bunch 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 huge loopy folded proteins. And there’s a bunch of them on the market. A few of them are FDA authorised. As an illustration, insulin is a peptide that’s FDA authorised, used on a regular basis, clearly. The GLP-1 like Ozempic are peptides. However there are additionally plenty of them which can be sort of on this grey zone, based on the FDA.

However a few of my favorites that we all know, a straightforward one to start out with is BPC 157. And that’s one, for those who 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 for those who 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 sort of intestine situation it might doubtlessly assist. After which you would additionally inject it. It may be a subcutaneous insulin needle injection and that may assist with simply enhancing your skill to heal from particularly musculoskeletal accidents.

So I’ve an Achilles tendonitis proper now that i’ve had from over leap roping and i’ve been taking BPC 157 for… So it’s useful for that, but additionally pores and skin therapeutic after procedures. There’s plenty of musculoskeletal pores and skin therapeutic for that one. A few of my different favorites, I actually like GHK copper as properly. That one is often given as an injectable and you do it for like a cycle, like a month on and a few months off. However that one has, you already know, it reacts with a whole bunch of various enzymes in your physique. It’s most recognized for being good for pores and skin and for selling youth, nevertheless it does all types of different issues as properly. So these are two good ones to start out with, however there’s, it’s an entire rabbit gap when you begin wanting into it.

Katie: And I do know you’ve sources for all of this type of stuff. I’ll put plenty of hyperlinks within the present notes for you guys listening on the go so you will discover and be taught extra.

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However that then I feel leads into the dialog for individuals who have optimized the foundational issues. What are a few of the extra superior biohacky sort issues that you just suppose are well worth the time and the cash to do or that you just suppose are probably the most impactful?

Amy: I feel sauna 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 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 few of the different potential advantages and issues like that. However I do suppose sauna is an effective one.

I’m a giant fan of chilly plunges, though I don’t suppose there’s as a lot proof for that as different issues. I do it as a result of it simply makes me really feel good. I love to do a chilly plunge and I really feel like i’m unstoppable for a number of hours afterwards. However there’s the potential advantages to reducing irritation and immune system and issues like that, which I feel that we’ll hear, I feel we’ll be taught extra and extra about. However i’m not satisfied that we have now plenty of proof but, however I do nonetheless suppose that it’s enjoyable to do and value simply testing your self. It’s value sort of getting uncomfortable generally and simply saying, i’m okay, i’m uncomfortable and i’m okay. And I really feel like that that little little bit of instructing is definitely top-of-the-line issues about doing chilly plunges.

I do like purple gentle remedy. So photobiomodulation utilizing purple 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 listing of issues that purple gentle helps with is definitely fairly lengthy and properly researched. There’s plenty of there’s plenty of analysis behind that as properly.

Katie: Superior. Yeah, these are some that I like to make use of as properly. I really feel like based mostly on not less than the Finnish sauna research that i’ve stated 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 somewhat little bit of a time dedication and the time in there may be not at all times probably the most snug. I feel for me, the chilly plunge, I’m with you, it’s on the mindset and how I really feel after, not essentially how I really feel within the chilly, nevertheless it does appear to create a measurable improve in dopamine, not less than for a short while after the chilly. So I really feel prefer it’s a terrific psychological reset.

And one tip I’ve used, even for those who don’t have a chilly plunge at your own home, is simply submerging your face in a bowl of ice water can usually offer you that little little bit of a dopamine enhance. So for those who’re like sort of sluggish in the midst of the day, or simply need somewhat hit of dopamine, that generally helps me. And for those who really feel extra alert or targeted, simply to stay my face even within the chilly water.

Amy: Yeah, you already know, what I discovered was, you already know, once 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 i’m simply specializing in respiration, that it’s it’s sort of this meditative state that I’ve a tough time entering into in any other case. And I discovered myself, there’s a few occasions, there was one time not too long ago within the winter, I used to be driving dwelling with my children down the mountain, it was tremendous snowy outdoors, it was simply me and them. And it like this enormous storm hit, just like the roads have been icy, it’s from Park Metropolis, like actually, actually harmful vehicles going off the facet, like, tremendous, tremendous sketchy, I used to be very wired. However I spotted I used to be I had began respiration like I did within the chilly plunge, like this like gradual sort of rhythmic respiration. And with out realizing it, my physique had sort of shifted into this, into this like parasympathetic such as you obtained this, you’re uncomfortable, it’s okay, you’re going to outlive state. And it obtained me all the way in which down the mountain and dwelling. And that i’m simply so grateful for that. Simply in that second, that’s sufficient proper there for me to do it daily.

Katie: That’s a terrific level. Yeah, I feel the mindset piece can’t be in all probability overstated and that any probability we have now to type of domesticate that mindset is useful in so many different areas of life. You’ve additionally talked about train and motion and weight coaching particularly a few occasions in relation to each sexual well being and to longevity. And that is one anytime I get the prospect to speak about, particularly in relation to girls, I like to go deep on as a result of I really feel like for a very long time, girls have been marketed extra of just like the cardio and the lessons and have been probably not inspired to do weightlifting as a lot. And whenever you have a look at the information, not 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 properly. However are you able to simply sort of give us an outline of why, particularly for girls and particularly as we grow old, weight coaching is vital to prioritize?

Amy: Yeah, I imply, completely. I feel, and you already know, and i’m a sort of a scrawny individual, despite the fact that I do carry weights, however I don’t have plenty of muscle tissues, however I nonetheless do it on a regular basis. However you already know, it turns into more durable and more durable to realize muscle with age, however lack of muscle, Sarcopenia and Osteoporosis, that are each tied to not lifting weights, are one thing that in girls particularly, the place you’re goanna begin to battle with, going to begin to have an effect on your on a regular basis life and your total well being.

And we all know that having extra muscle goes to make you metabolically healthier. And you already know, having extra muscle makes you extra immune to the downfalls of insulin and retains your blood sugar extra common. Like when you’ve extra muscle, you’ve much less visceral fats. Like there are all of these items that simply having extra muscle will do which can be very optimistic for you. It helps your mind, it helps, it’s actually simply every thing. And so, you already know, definitely there’s advantages, such as you stated, sprinting, getting your coronary heart fee up for brief intervals of time, however i’ve positively shifted my, I was the one who would trip on the peloton for 45 minutes, or I’d, you already know, go for it. I nonetheless go for hikes, however I’d do hike, do hike, plenty of mountain climbing, and I name that my train. However now i’ve shifted the place I do, you already know, weight coaching 4 to 5 days per week, and then just do attempt to do quick intervals of leap roping or mountain climbing or sprinting or, you already know, stairs or no matter to get the guts fee up, however in a lot shorter intervals than I used to do.

Katie: Yeah. And I really feel like that was so liberating to me to be taught, particularly as a busy mother, as a result of plenty of these issues, you will get an incredible profit with out spending hours doing it. So for mothers, particularly, I really feel like these are sort of a cheat code to sustaining muscle and health as we grow old and they don’t take an excessive amount of time.

I additionally am actually curious since you as a health care provider and engaged 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 alternative issues you are able to do for well being, it turns into onerous to do all of them. And generally it might probably really feel overwhelming to even know the place to start out. So i’m curious for you personally with entry to basically nearly every thing 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: You recognize, and I do have entry to stem cells and exosomes, and I can do infusions, and I do, and they’re nice. However I truthfully suppose that prioritizing sleep might be my primary. I went for 15 years between coaching and being an ER physician and having younger children, which clearly you perceive. I simply went all these years not sleeping various hours an evening. And once I made that swap and began studying easy methods to sleep and prioritizing sleep, it modified every thing 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 a giant one. I gained’t compromise on that.

After which train clearly is a… Nicely, weight coaching particularly. After which, you already know, I feel if you wish to add in different cool stuff like different, you already know, stem cells or gentle or gentle remedy or a few of these different instruments, that’s nice. However for those who don’t have the foundations, I feel that’s one of many errors that biohackers sort of make a few of them is utilizing all of the devices however not even have gotten the foundational stuff actually dialed in but. And to me, for those who don’t dial within the foundational stuff, then the devices are, they’re nothing. They’re not going that can assist you that a lot.

Katie: I absolutely agree. And if in case you have 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 properly. So i’m curious which of those habits you’ve built-in with your children and at what ages. And I do know you in all probability even have the conversations round these items on a regular basis with them. So it’s in all probability led partially by their curiosity, however which issues have additionally made it into your loved ones tradition or that your children now do repeatedly?

Amy: Nicely, I’ve a few children, two of my children love to do chilly plunges. So we’ll do within the yards, definitely in lakes and issues round that. So we love to do chilly plunges and that’s plenty of enjoyable collectively. My husband has determined that sizzling tubs are the equal to a sauna. So he simply spends plenty of time within the sizzling tub. I’m undecided if that’s actually serving to or not. However, however, however I feel however possibly, you already know, I attempted to I feel the sleep piece is the in all probability the factor that they really hearken to. They’re all superb sleepers and it’ll be like 9 o’clock at evening and my daughter will simply rise up and stroll and go to mattress and 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 mountain climbing and mountain biking and doing issues like that’s enjoyable. We get pleasure from it, however I do suppose that the exercise plus the daylight plus the getting off of your telephones and gadgets and having your mind have to simply entertain itself for some time, I feel all of these issues are actually vital as properly.

Katie: Agreed. And I do know sleep can at all times be the largest 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 approach they’ll personal it from a younger age, I feel that’s going to pay dividends for his or her well being from a lifelong perspective as properly. And also you talked about, I wish to make certain we additionally make certain individuals can discover and be taught from you extra. So I do know that you’ve a apply, you even have an internet site, and you even have a complement firm. So stroll us by means of the place individuals can discover you and continue learning from you. And for those who’re taking new sufferers, how individuals can work with you.

Amy: So yeah, thanks. So my web site is dramykillen.com. That has hyperlinks to plenty of different issues on there, for those who 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 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 possibly can type of implement and add on daily to start out transferring the needle or no matter in the best path for longevity and well being and how you are feeling. In order that’s additionally on the HOP Field web site.

After which I even have a clinic, I’ve a stem cell clinic in Park Metropolis, Utah. That’s a Dossary Clinics and I’m taking new sufferers there for stem cells. I’ve a couple of different clinics as properly that I don’t see new sufferers at, however I can refer you to these clinics if you wish to see one other supplier. However I’m type of concerned in these clinics, however i’m not seeing sufferers there.

Katie: Find it irresistible. And some questions I like to ask on the finish of interviews. The first is that if there’s a e-book or variety of books that has had a profound influence on you personally and in that case, what they’re and why.

Amy: So you already know books that I learn in the previous couple of years that I preserve coming again to is Consolation Disaster by Michael Easter. I feel that that’s it. It’s a tremendous e-book in regards to the significance of sort of being uncomfortable and he has this one bit in there the place he talks about how we’re residing in a progressively sheltered, sterile, temperature managed, overfed, underneath challenged, security netted lives. And I feel that that concept is so true and that it’s the significance of being uncomfortable, the significance of being alone with your ideas, of being somewhat 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 ought to be uncomfortable. So I like that one lots.

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 subjects we’ve lined or unrelated life recommendation that you just discover useful.

Amy: One among my favourite quotes that somebody advised 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 sort of considering I needed to be good, you already know, get good grades, look a sure approach, act a sure approach. However what i’ve discovered as i’ve gotten older is that, you already know, being courageous and simply going out and making an attempt new issues is far more vital. And so I feel that it’s, you already know, I feel that you just as an individual have a lot energy over your well being, you’ve a lot energy over your life. And it does, you already know, it does require you being courageous and getting out of your consolation zone to exit and attempt new issues, however that it finally ends up being actually value it for those who take a couple of steps out of your consolation zone.

Katie: I really like that. Amy, thanks a lot for the time. It’s so enjoyable to get to talk and report and share it. Thanks for all that you just’ve shared at present.

Amy: Thanks. Bye.

Katie: And because of all of you for listening and sharing your Most worthy sources, your time, your power, and your consideration with us at present. We’re each so grateful that you just did. And I hope that you’ll be part of me once more on the subsequent episode of The Wellness Mama podcast.

If you happen to’re having fun with these interviews, would you please take two minutes to depart a score or overview on iTunes for me? Doing this helps extra individuals to search out the podcast, which implies much more mothers and households may benefit from the data. I actually admire your time, and thanks as at all times for listening.