The Connection Between Sexual Well being, Longevity, and Regenerative Drugs with Dr. Amy B. Killen

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

She’s additionally a global speaker, entrepreneur, educator, and Co-Founding father of the Human Optimization Undertaking, or HOP. And on this episode, we go deep on the connection between sexual well being, longevity, and regenerative medication, together with a number of the foundational and extra superior biohacking practices she makes use of along with her sufferers, her tackle extra controversial issues like Ozempic use not too long ago for many individuals, advisable peptide dietary supplements, and weight-reduction plan and way of life suggestions. 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: 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 file it. And there’s going to be so many various instructions we get to go on this dialog. However earlier than we bounce in, I had a humorous notice out of your bio that you simply, with the recognition of the Barbie film proper now, you didn’t play with Barbie as children, however you had a really distinctive toy expertise as a substitute. So I might love so that you can clarify that.

Amy: Sure. Yeah, I wasn’t a giant doll particular person, 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 simply do, you’re well-known on your work in Regenerative Drugs, and I do know many individuals who work with you and have had fabulous outcomes, however I do know this wasn’t really the way you began out. So are you able to stroll us by your background and the way you bought into the work you do now?

Amy: Yeah, completely. So I used to be an emergency medication doctor for the primary 10 years of my profession. I went to ER residency, skilled in that, after which I lived in Austin and labored in a very busy emergency division there. And that was 10 years. After which in the direction of the top of that, I had my three children inside two years. I had twins after which another. And simply craziness of the schedule, the getting up at three within the morning, the sleeping two or three hours an evening, plus all the additional stress at work and simply the unhealthy way of life sort of selections and issues that I used to be placing myself as much as began to sort of weigh on me over time.

And I began seeing all these results of simply the power stuff on me. After which I appeared out on the individuals who had been coming into the ER. And I noticed that most likely like 70% of the those who had been coming into the emergency division had been there due to issues that would have been prevented with simply wholesome way of life, training, and a few empowering of these individuals. So I simply realized that I wanted to be taught a number of new stuff for myself after which take that data and switch it to different individuals.

Katie: And you’ve got considerably of a deal with 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 in fact exist in isolation, however what introduced that curiosity?

Amy: So I had a apply in Portland, Oregon, after I left the ER. I used to be doing bioidentical hormones, way of life medication hormones. And I might see these individuals who would are available in with like, sort of on the finish of their rope, like they had been actually struggling, gaining weight, no power, simply sort of frazzled. And it was actually problematic. And we put them on some hormones and a few way of life modifications. After which they’d come again like two or three months later. And they’d say, hey, i’m really beginning to really feel higher. I’ve extra motivation. My despair is getting higher. Now, are you able to assist me with both my pores and skin, make it look higher, or my intercourse life? And so over and over, I received these two requests. They appeared completely different. However once I began trying into it, I noticed that pores and skin well being and sexual well being they’re really carefully linked. They usually’re each these sort of subsequent ranges of well being that individuals don’t actually take into consideration an excessive amount of till they begin having issues in these areas or till they will recover from all the most important well being struggles that they’re having. So I began diving into these two fields. After which simply turned actually fascinated with how sexual well being is intimately tied, intimately tied to total well being, to longevity, to happiness, to emotional well being, all of these issues.

Katie: Effectively, 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 in case you’re in survival mode or you’ve gotten 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 seems to be 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 energetic or be produced if you’re in a state of disaster. Should you’re having a tough time even getting by your day since you’re too drained, then your physique is rather like, nicely, we don’t have to be doing these different issues proper now. And so it makes whole sense. However what’s fascinating is that I discover that if people who find themselves concerned 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 rapidly, 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 believe 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 maintain seeing fairly dire statistics about infertility is on the rise, sperm depend is, I’ve seen plenty of completely different estimates, however drastically decrease than it was even a few generations in the past. And I’ve seen even dire predictions of by 2050, we is likely to be dealing with type 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 already know, 40 to 50% drop in sperm depend. Though sperm motility continues 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 believe that they’re positively scary traits, whether or not these numbers are precisely proper or not, however I do suppose that there’s a number of issues that we possibly aren’t taking as critically as we should always. Simply a part of it’s most likely how wholesome we’re dwelling our lives. Like as an illustration, with sperm and testosterone, I believe 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 capacity to make testosterone, which has been mirrored not less than to some extent in your capacity 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 believe we nonetheless don’t, haven’t actually wrapped our head across the significance of a number of these chemical compounds and the way 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 ascertain a few of that connection for context earlier than we begin delving into options and issues that may assist.

Amy: Yeah, there’s a few fascinating research. Now, they’re correlation research, so that they’re not exhibiting causation. However in 2020, The Journal of Sexual Drugs revealed a big examine with over 13,000, I believe, women and men within the US. They usually adopted them for like six or seven years. They usually discovered that these individuals who had been sexually 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 comparable. Related outcomes had been seen in a big examine in Wales. And males, once more, 50% decrease mortality if individuals had been having intercourse one to 2 occasions per week.

And so there’s all of this knowledge that exhibits that there’s a powerful correlation between being sexually energetic in a wholesome means, whether or not that’s in a relationship or not, we don’t know, and decrease all-cause mortality. And it’s most likely a mirrored image of a number of issues. Having a wholesome relationship, clearly, social relationships are 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 in case you can nonetheless have intercourse, it means you’ve gotten good blood movement and nervous system and all that, hormones. So there’s a number of items of the puzzle, however I do suppose it’s one thing that was not talked about sufficient within the longevity discipline.

Katie: And what are a number of the large issues that individuals come to, possibly female and male 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 number of the stuff you see after they are available in with these particular questions?

Amy: In males, it’s largely erectile dysfunction, and we’re seeing that in youthful and youthful males. A few of it’s most likely simply due to porn and the easiness of getting that and a number of the issues which can be occurring within the mind with that. However then I believe a number of it’s also simply a number of the different issues we talked about with low testosterone and blood movement and endocrine disruptors and such.

In girls, it’s a variety of issues. Low libido definitely could be a drawback, lack of sensation. Orgasm issues. These are the commonest issues I see with girls. The commonest one is simply lack of libido. I’m simply not likely . And we don’t name it sexual dysfunction until it bothers you. So in case you don’t have a libido and also you’re completely effective with it and also you’re going about your life and all the pieces is nice, we don’t discuss it as being dysfunction. We simply discuss that as being a private selection. So it’s solely when it bothers you that you could have a libido. You that we begin to discuss a dysfunction. And we considered 40% of ladies admit to having some sort of sexual dysfunction, which is simply ridiculous numbers.

Katie: Wow, that may be a increased quantity than I anticipated for certain. What are a number of the issues girls can do? And I might guess, does this range by age? Like, is there a better focus of that as individuals become old, like with every decade, type 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 possibly 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’ve gotten a number of modifications 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 number 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 chances are you’ll begin to have ache as nicely.

So I believe definitely your way of life is at all times key very first thing. Are you exercising? Are you consuming nicely? Are you getting daylight? You understand, stress ranges. Should you’re not sleeping nicely, you’re not making a number of these hormones as nicely. So that you’re not making, since you make testosterone in addition to 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 a superb sleep hygiene routine and attending to mattress on time and people sorts of issues can really make a giant distinction they usually’re fairly straightforward to do.

After which the subsequent step goes in and seeing a physician, 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 happening, the well being or the blood movement or no matter.

Katie: Okay, so these foundational issues can be type of preventative at any age and possibly nice way of life habits to combine earlier earlier than you begin seeing these issues. However sleep, train, and daylight would prime that listing for preventative.

Amy: Yeah, completely. Food regimen, in fact, 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 discuss over and over. However on the planet of sexual well being, since you’re speaking about wholesome hormones, you’re speaking about wholesome blood movement and a wholesome nervous system, all of these issues play into whether or not you’re sexually wholesome.

The opposite piece that I believe 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 stay 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 remainder and obtain state, or the parasympathetic relaxation and loosen up, the place you’re calming down your nervous system. Since you really should be in that state with the intention to undergo all of the a part of the sexual response curve. You really should have enter from that parasympathetic system. So in case you can’t loosen up, in case you can’t simply be taught 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 sort of frequency past that? And what hormones do you suggest individuals have a look at and search for? As a result of I do know there’s a number of variation in what’s advisable 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 throughout 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 thought of your ovarian egg reserve may very well be helpful, particularly in case you’re desirous about, you need to sort 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 typically 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 often need to do a number of of them as a substitute of only one. After which repeat these, in fact, definitely as you become old. Later, perimenopause, menopause, ensure, see the place you’re, after which do what must be performed.

Katie: Acquired it. So to have type of that baseline of once you felt actually good, know what these numbers appear to be on your particular person physique. After which what do you consider as individuals become old, hormone testing, sure or no? I imply, hormone substitute, sorry, sure or no?

Amy: Sure. I’m very largely pro-hormone substitute. And I believe that there’s a lot misinformation on the market, particularly for girls about that. I really feel like a number of, I’ve a number of buddies who’re sort of early menopause. They usually’re very sensible girls who’re well-informed docs. And but they nonetheless have this concept that they need to simply be powering by, you already know, perimenopause, powering by 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 robust sufficient to do that by yourself.

And I believe that that’s simply utterly rubbish. And it reductions the truth that taking hormones is definitely very preventative in a means stopping a number of the degradation that occurs, sadly, after we lose our estrogen ranges as girls. So i’m pro-hormones. Clearly, there’s some circumstances the place you possibly can’t take them, however for probably the most half, I believe 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 suggest it for guys as nicely, particularly in mild 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 may possibly go as much as 45 or 50. And often at first in perimenopause, it’s simply going to be possibly a bit of little bit of progesterone, two weeks out of the cycle to assist sort 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 once you actually, actually need to be sure you’re changing. Once more, even in case you don’t have signs, I believe it’s value changing these hormones.

For males, most guys I see are within the 35 to 40 plus age vary. Though I’ve seen youthful guys now coming in with legitimately low testosterone. And that i’ve seen guys of their 20s who haven’t been on steroids, who don’t actually have good purpose for it, who’ve low testosterone. However then sadly you have a look at them they usually’re additionally pre-diabetic or diabetic they usually’re chubby they usually’re not exercising. And there’s all these different issues that we all know are threat components for low testosterone. And vice versa, low-T additionally will increase your threat for weight problems and for diabetes and it’s sort of a rooster and egg factor. However 35 or 40, a number of issues have a tendency to alter with hormones in women and men.

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

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

For girls I’m maintaining estrogen, the degrees received’t be fairly what they had been once you’re having cycles as a result of throughout cycles you already know you’ve gotten these very extensively fluctuating ranges. So the thought with the menopausal particularly therapy with hormones is to nonetheless maintain your ranges up however you don’t have these speedy swings. However you do need you already know you need estrogen ranges to be over possibly 80 or so for assist for a minute for cover of your mind and your blood vessels and your bones and your pelvic flooring and your pores and skin. Like individuals discuss that your pores and skin ages very quick as quickly as you hit menopause and also you lose estrogen as a result of estrogen helps to assist the scaffolding of your pores and skin, the collagen in your pores and skin. And so in case you don’t substitute that you already know fairly rapidly you begin to see speedy pores and skin growing older which is a giant criticism you already know a number of my buddies and sufferers have at that age.

Katie: And I really feel like this has been largely debunked by now, however I do know some individuals nonetheless have issues about hormone substitute primarily based on a number of information articles that got here out after it turned standard, I believe many years in the past now. However I might love for any dispelling or cautions to pay attention to in that space, simply because I really feel like there are some lingering issues with the security of hormone substitute.

Amy: Yeah, nice query. So in 2002, the Girls’s Well being Initiative revealed the large examine, and that is the one which received that made the headlines and that stated, you already know, hormone substitute 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 received off hormone remedy. So that you had a technology of ladies who at the moment stopped hormones or by no means received on them due to worries of this stuff.

Effectively, it seems in that knowledge extra carefully, the group that simply received… That simply received estrogen really had a considerably decreased, I believe 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 threat of breast most cancers. Even that wasn’t large. We’ve since realized 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 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 threat in any respect. There’s some sort of potential improve in breast most cancers threat in case you’re on hormones for greater than 10 years. However even that may be a fairly low threat 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 stop a few of these different issues.

However in case you have a look at simply fracture threat. For grownup girls, postmenopausal girls, it’s huge. After which you’ve gotten the, you already know, the entire issues that go together with it. Should you break your hip, you’ve gotten 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 should weigh the dangers and the advantages, however for probably the most half, hormone remedy doesn’t appear to extend breast most cancers threat. And if it does, it’s very slight and it’s solely after, you already know, utilizing it for 10 years or so.

Katie: Acquired it. That’s good to know. And it looks like only for individuals who don’t have the context for these, the completely different hormones most likely are going to have completely different results clearly throughout the physique. And it sounds prefer it would possibly get applied at completely 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 sometimes with hormone substitute?

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 possibly can do Clomid or Clomiphene, which is definitely a medicine 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 12 months previous man who has some low testosterone, we might strive a trial of like Clomid or Clomiphene to assist him produce his personal testosterone. As a result of when you get on testosterone, you’re sort of shutting down your personal manufacturing and also you don’t need to try this in case you don’t should.

Katie: Acquired it. Is sensible. And I’ve heard from buddies 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 possibly can. I warning you a bit of bit about utilizing similar 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 part in yams that’s made into progesterone in a lab, and that requires lab gear. It doesn’t occur in your physique. So simply making use of yam cream, if it hasn’t been chemically transformed to progesterone to your pores and skin, doesn’t really do something. It simply makes you, you’re simply lathering yam cream on.

Progesterone lotions which can be prescribed by your physician might be useful in perimenopause. I believe they’re effective. 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 be sure that your uterus is being protected by the progesterone, then I believe 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 sort of see if it may possibly assist with sleep or assist along with your cycles not be as painful or issues like that, then I believe lotions are effective.

Katie: Okay, received it. That’s an vital distinction. And I do know that you simply additionally specialise in a number of areas associated to longevity. And naturally, we’ve made a powerful case that sexual well being is a giant key of that. However I might like to go deeper on possibly a number of the foundational, universally optimistic issues individuals can do as foundational items for longevity typically and anti-aging. After which additionally construct on to that.

I do know you’re additionally a biohacker and have tried a number of the different issues as nicely. So I might love to begin with like foundational after which transition into what are a number of the new superior issues which can be popping out that you simply 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 a number 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 once you’re youthful, is essential as a result of you’ll begin to lose the flexibility to construct muscle as simply as you get 50, 60 years previous. So beginning that early, I believe, is essential. There’s no debate about that.

We all know sleep is vital. We all know {that a} nutritious diet is vital, however there’s a number of debate about what meaning, as you may think. Some individuals within the longevity area do utterly vegetarian, vegan, decrease protein, as a result of there’s some proof in some papers that you simply don’t need an excessive amount of protein due to mTOR activations and various things. Whereas different individuals, like Peter Attia, as an illustration, advocates for a fairly excessive protein, like one gram per pound of superb physique weight per day protein consumption. And so that you even have divergence even amongst these specialists in what’s one of the best weight-reduction plan. So I personally, I believe one of the best weight-reduction plan is the one which you’ll really persist with. I do suppose fruit and veggies are wholesome for you. I do suppose you would wish not less than average protein, so not less than a half a gram of protein per pound of physique weight a day, however extra in case you’re bodily energetic, which you ought to be.

After which after that, I believe getting a bit of solar is definitely crucial. And that i’m very into pores and skin well being, and so I do suppose the solar ages your pores and skin. And I even have seen, there’s some large research that present that the solar is so useful to us, together with the large examine out of Sweden, the place they checked out a bunch of ladies over many years, they usually principally discovered that those who had the bottom solar publicity had been those who had the best mortality charges, and that lack of solar publicity was a threat issue for dying that was on par with smoking a pack a day of cigarettes. And so there’s most likely a number of causes for this, however I do suppose that getting some solar, 10, 15, 20 minutes outdoors within the daytime, don’t burn, is a long life hack that’s not being talked about sufficient as nicely.

Katie: I’m actually glad you introduced that up as a result of I’ve additionally talked about this prior to now and brought some warmth from it and I don’t sometimes use sunscreen for that specific purpose. I simply average my solar publicity primarily based on how a lot my pores and skin wants. I’ve positively seen an power distinction once I get common sunshine. I personally love to do morning sunshine for the sunshine publicity and getting it on my eyes after which noon solar publicity for pores and skin and for Vitamin D. I type of view these as like separate useful 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 believe threw the child out with the bathwater.

Amy: And I believe that, you already know, 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 already know, I do know, i’m 47 years previous 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 believe that, you already know, you are able to do it in a sensible means, whether or not you simply don’t get a number of solar otherwise you put on protecting clothes otherwise you put on sunblock typically. However, you already know, it’s humorous that again, you already know, again within the previous days, they’d, they’d 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 large, just like the nurse who like, you already know, found like a number 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 believe that, I believe you’re proper. I believe that it’s extra than simply Vitamin D. Like we all know that supplementing with Vitamin D is useful most likely, however we, however there are different issues as too. It’s serotonin, it’s melatonin, it’s circadian rhythm, you already know, engaged on maintaining these in sync. It’s, there’s all types of temper enhancement, nitric oxide, all of these issues are benefited from getting some solar publicity.

Katie: What about on the complement entrance? As a result of I do know there’s additionally as many opinions right here as there are possibly extra so than completely different opinions on weight-reduction 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 advisable dietary supplements?

Amy: Effectively, I really began a complement firm referred to as HOP Field simply because I used to be getting this query rather a lot and I used to be making an attempt to place these issues collectively into my very own private stack and realized that it was sort of laborious to do. And so we’ve got 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 possibly can take it orally as nicely, in addition to a number of the Nutritional vitamins, B-Nutritional vitamins, Vitamin D.

I additionally actually like dihydroberberine or berberine due to its results on blood sugar. And we all know that, you already know, that blood sugar, an excessive amount of blood sugar over time is likely one of the causes that you simply age sooner as having increased blood sugar ranges. Even in case you’re not diabetic, it’s a explanation for speedy growing older. And so one thing like berberine or we’ve got dihydroberberine as a result of it’s extra obtainable can assist blunt the blood sugar results in your physique. And we even have a post-biotic in there. So, yeah, there’s a number of various things on the market. And I believe that, you already know, we hear and study new issues every single day, however these are a number of the ones that we’re listening to about over and over, in addition to antioxidants like Quercetin and Fisetin and a few of these sorts of issues.

Katie: And also you’ve talked about glucose a few occasions. We now even have the supply of wearable glucose displays. And I really feel like that knowledge is extra obtainable. Is that one thing you suggest for individuals of getting a sort of a snapshot of what’s occurring with their glucose and their insulin and modulating that by weight-reduction plan and way of life, which additionally, I assume, leads into the extra controversial query about what in regards to the rise in individuals utilizing Ozempic and your ideas on that?

Amy: Ah, love all of those questions. So yeah, I believe CGMs, steady blood glucose displays, might be useful. I believe there are fascinating items of data. 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 understand that it relies on what time of day you ate the carrots and whether or not you had been exercising. In case your physique, like there’s so many different issues that go into figuring, deciding what’s going to occur along with your blood sugar that’s not simply the meals you’re consuming. What did you eat the carrots with?

And so I believe that they’re fascinating. And definitely as we begin having this increasingly of this type of knowledge after which we’re inputting different items to that puzzle, like was it at evening the place you needed to train that day? How was your sleep then? All of those items and beginning to utilizing AI and issues like that to essentially make sense of that knowledge, I believe 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 need to name it, for a number of years. And I do suppose it’s an important medicine for lots of causes. I do suppose definitely you ought 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 alerts out of your mind, so that you’re simply not as hungry. And it does additionally sluggish gastric or abdomen emptying in order that meals is staying longer in your abdomen. And so you are feeling full longer since you are full longer. And we all know that it has advantages outdoors, these medicines have advantages outdoors of simply inflicting weight reduction. That, you already know, decreases your insulin resistance and just a few cardio protecting advantages.

An enormous examine simply got here out exhibiting that there was a 20% lower in cardiac occasions of people that’ve been taking these medicines long-term, which is fairly nice. There’s some neuroprotective, there’s all types of issues which can be useful.

The downsides of those medicines are, I believe the most important draw back is that once you drop extra pounds quickly, you are likely to lose extra muscle than you prefer to. Any weight reduction goes to trigger muscle loss, however particularly speedy weight reduction will trigger extra muscle loss. And since you’re not hungry, you’re most likely not consuming sufficient protein, and possibly you’re not proof against 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 it’s important to be very, very cautious about nonetheless getting sufficient protein every single 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 physician, however I believe that they are often useful in the suitable inhabitants.

Katie: And also you talked about the peptide part of that, which is a superb springboard right into a dialog round peptides typically. And I consider these are issues that you simply use along with your sufferers. However what’s your tackle peptides and what can be a number of the ones that you’d give individuals as like a place to begin for analysis in the event that they’re concerned about both studying about or making an attempt peptides.

Amy: Yeah, I like peptides. There’s tons of of peptides. Peptides are simply quick proteins. So it’s 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 permitted. As an illustration, insulin is a peptide that’s FDA permitted, used on a regular basis, clearly. The GLP-1 like Ozempic are peptides. However there are additionally a number of them which can be sort of on this grey zone, in keeping with the FDA.

However a few of my favorites that we all know, a straightforward one to begin with is BPC 157. And that’s one, in case you ever have 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 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 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 sort of intestine subject 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 bettering your capacity to heal from particularly musculoskeletal accidents.

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

Katie: And I do know you’ve gotten assets for all of this type of stuff. I’ll put a number of hyperlinks within the present notes for you guys listening on the go so you’ll find and be taught extra.

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However that then I believe leads into the dialog for individuals who have optimized the foundational issues. What are a number of the extra superior biohacky kind issues that you simply suppose are definitely worth the time and the cash to do or that you simply suppose are probably the most impactful?

Amy: I believe 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 may be good analysis for sauna customers that lowering cardiovascular threat, cardiovascular loss of life, dementia, to not point out a number 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 lowering irritation and immune system and issues like that, which I believe that we’ll hear, I believe we’ll be taught increasingly about. However i’m not satisfied that we’ve got a number of proof but, however I do nonetheless suppose that it’s enjoyable to do and price simply testing your self. It’s value sort of getting uncomfortable typically and simply saying, i’m okay, i’m uncomfortable and that i’m okay. And I really feel like that that little little bit of educating is definitely 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 a number of there’s a number of analysis behind that as nicely.

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

And one tip I’ve used, even in case you don’t have a chilly plunge at your home, is simply submerging your face in a bowl of ice water can typically offer you that little little bit of a dopamine increase. So in case you’re like sort of sluggish in the midst of the day, or simply need a bit of hit of dopamine, that typically helps me. And in case you 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 that i’m simply specializing in respiration, that it’s it’s sort of this meditative state that I’ve a tough time moving into in any other case. And I discovered myself, there’s a few occasions, there was one time not too long ago within the winter, I used to be driving residence with my children down the mountain, it was tremendous snowy outdoors, it was simply me and them. And it like this large storm hit, just like the roads had been icy, it’s from Park Metropolis, like actually, actually harmful automobiles going off the facet, 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 sluggish sort of rhythmic respiration. And with out realizing it, my physique had sort of shifted into this, into this like parasympathetic such as you received this, you’re uncomfortable, it’s okay, you’re going to outlive state. And it received 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 every single day.

Katie: That’s an important level. Yeah, I believe the mindset piece can’t be most likely overstated and that any probability we’ve got to type of domesticate that mindset is useful in so many different areas of life. You’ve additionally talked about train and motion and weight coaching particularly a few occasions in relation to each sexual well being and to longevity. And that is one anytime I get the possibility to speak about, particularly in relation to girls, I like to go deep on as a result of I really feel like for a very long time, girls had been marketed extra of just like the cardio and the courses and had been not likely inspired to do weightlifting as a lot. And once you have a look at the info, not less than to me, it was extraordinarily compelling. And it’s now what I deal with is like sprinting and weightlifting for probably the most half. And I fortunately love these issues as nicely. However are you able to simply sort of give us an summary of why, particularly for girls and particularly as we become old, weight coaching is vital to prioritize?

Amy: Yeah, I imply, completely. I believe, and you already know, and that i’m a sort of a scrawny particular person, regardless that I do raise weights, however I don’t have a number of muscle groups, however I nonetheless do it on a regular basis. However you already know, it turns into tougher and tougher to achieve muscle with age, however lack of muscle, Sarcopenia and Osteoporosis, that are each tied to not lifting weights, are one thing that in girls particularly, the place you’re goanna begin to battle with, going to begin to have an effect on your on a regular basis life and your total well being.

And we all know that having extra muscle goes to make you metabolically fitter. And you already know, having extra muscle makes you extra proof against the downfalls of insulin and retains your blood sugar extra common. Like when you’ve gotten extra muscle, you’ve gotten much less visceral fats. Like there are all of this stuff that simply having extra muscle will do which can be very optimistic for you. It helps your mind, it helps, it’s actually simply all the pieces. And so, 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 might, you already know, go for it. I nonetheless go for hikes, however I might do hike, do hike, a number of 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, after which just do attempt to do quick intervals of bounce roping or 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 releasing to me to be taught, particularly as a busy mother, as a result of a number of these issues, you will get an amazing profit with out spending hours doing it. So for mothers, particularly, I really feel like these are sort of a cheat code to sustaining muscle and health as we become old they usually don’t take an excessive amount of time.

I additionally am actually curious since you as a physician and dealing on this type of longevity area seemingly have entry to the entire instruments. And I do know I additionally hit this like fatigue level of when there’s so many various issues you are able to do for well being, it turns into laborious to do all of them. And typically it may possibly really feel overwhelming to even know the place to begin. So i’m curious for you personally with entry to primarily virtually all the pieces underneath the solar, what’s your private 80/20 that you simply prioritize, whether or not or not it’s every day or cyclically, on your personal well being and for anti-aging?

Amy: You understand, and I do have entry to stem cells and exosomes, and I can do infusions, and I do, they usually’re nice. However I actually suppose that prioritizing sleep might be my primary. I went for 15 years between coaching and being an ER physician and having younger children, which clearly you perceive. I simply went all these years not sleeping quite a lot of hours an evening. And once I made that swap and began studying tips on how to sleep and prioritizing sleep, it modified all the pieces for me. Like, I misplaced weight with out making an attempt, my temper was higher. Like, I used to be like, what is occurring? I don’t even know who I’m anymore. It’s simply 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 already know, I believe if you wish to add in different cool stuff like different, you already know, 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 believe 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, in case you don’t dial within the foundational stuff, then the devices are, they’re nothing. They’re not going that can assist you that a lot.

Katie: I absolutely agree. And 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 children and at what ages. And I do know you most likely even have the conversations round this stuff on a regular basis with them. So it’s most likely led partially by their curiosity, however which issues have additionally made it into your loved ones tradition or that your children now do often?

Amy: Effectively, I’ve a few children, two of my children love to do chilly plunges. So we’ll do within the yards, definitely in lakes and issues round that. So we love to do chilly plunges and that’s a number of enjoyable collectively. My husband has determined that scorching tubs are the equal to a sauna. So he simply spends a number of time within the scorching tub. I’m undecided if that’s actually serving to or not. However, however, however I believe however possibly, you already know, I attempted to I believe the sleep piece is the most likely the factor that they really hearken to. They’re all superb sleepers and it’ll be like 9 o’clock at evening and my daughter will simply stand up and stroll and go to mattress and she or he’s like, I’ll see you tomorrow. And she or he simply is aware of that she feels higher when she sleeps.

We even have time outdoor and I believe getting out and climbing and mountain biking and doing issues like that’s enjoyable. We take pleasure in it, however I do suppose that the exercise plus the daylight plus the getting off of your telephones and units and having your mind have to simply entertain itself for some time, I believe all of these issues are actually vital as nicely.

Katie: Agreed. And I do know sleep can at all times be the most important problem for mothers, particularly with little children, for certain. However I agree with you utterly. Anytime we can assist make {that a} precedence for our children in a means they will personal it from a younger age, I believe 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 ensure we additionally ensure individuals can discover and be taught from you extra. So I do know that you’ve a apply, you even have a web site, and also you even have a complement firm. So stroll us by 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 a number of 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’ve got the longevity field there. We even have a beginning in a few weeks, we’re going to be launching our longevity problem, which is a 26 day longevity problem 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 every single day to begin transferring the needle or no matter in the suitable course for longevity and well being and the way you are feeling. In order that’s additionally on the HOP Field web site.

After which I even have a clinic, I’ve a stem cell clinic in Park Metropolis, Utah. That’s a Dossary Clinics and I’m taking new sufferers there for stem cells. I’ve a 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 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 primary is that if there’s a e-book or variety of books that has had a profound affect on you personally and in that case, what they’re and why.

Amy: So you already know books that I learn in the previous few years that I maintain coming again to is Consolation Disaster by Michael Easter. I believe that that’s it. It’s an incredible e-book in regards to the significance of sort of being uncomfortable and he has this one bit in there the place he talks about how we’re dwelling in a progressively sheltered, sterile, temperature managed, overfed, underneath challenged, security netted lives. And I believe 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 typically, and being okay with that, I believe is highly effective and helps me get by 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 rather a lot.

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 may very well be associated to the subjects we’ve lined or unrelated life recommendation that you simply discover useful.

Amy: One in all my favourite quotes that somebody instructed me at one level was, it’s higher to be courageous than good. And I like that quote, as a result of I grew up sort of considering I needed to be good, you already know, get good grades, look a sure means, act a sure means. However what i’ve realized 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 believe that it’s, you already know, I believe that you simply as an individual have a lot energy over your well being, you’ve gotten a lot energy over your life. And it does, you already know, it does require you being courageous and getting out of your consolation zone to exit and take a look at new issues, however that it finally ends up being actually value it 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 file and share it. Thanks for all that you simply’ve shared at the moment.

Amy: Thanks. Bye.

Katie: And due to all of you for listening and sharing your most useful assets, your time, your power, and your consideration with us at the moment. We’re each so grateful that you simply did. And I hope that you’ll be part of me once more on the subsequent episode of The Wellness Mama podcast.

Should you’re having fun with these interviews, would you please take two minutes to go away a score or assessment 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 knowledge. I actually admire your time, and thanks as at all times for listening.