Child: Welcome to my Mommy’s podcast.
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Katie: Hello and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com. And I’m right here right now with Dr. Amy B. Killen, who is taken into account one of many main longevity and regenerative physicians within the nation, specializing in intercourse and pores and skin. In her Utah-based practices, she combines issues like stem cell injections with photobiomodulation, shockwave remedy, bioidentical hormones, peptides, and old school nutritious diet and way of life to present sufferers unparalleled synergistic regenerative results on their pores and skin, their hair, and their sexual operate.
She’s additionally a world speaker, entrepreneur, educator, and Co-Founder of the Human Optimization Project, or HOP. And on this episode, we go deep on the connection between sexual well being, longevity, and regenerative drugs, together with numerous the foundational and extra superior biohacking practices she makes use of along with her sufferers, her tackle extra controversial issues like Ozempic use lately for many individuals, really helpful peptide dietary supplements, and weight loss program and way of life ideas. So very far ranging dialog, and let’s be a part of Dr. Killen. Dr. Amy, welcome. Thanks a lot for being right here.
Amy: Thank you for having me.
Katie: Well, 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 alternative instructions we get to go on this dialog. But earlier than we soar in, I had a humorous observe out of your bio that you just, with the recognition of the Barbie film proper now, you didn’t play with Barbie as youngsters, however you had a really distinctive toy expertise as an alternative. So I’d love so that you can clarify that.
Amy: Yes. Yeah, I wasn’t an enormous doll individual, however I did have a rubber fishing worm assortment, and I had an enormous field of rubber fishing worms, and I had names for all of them, and I’d get them out and like play with them and throw them in opposition to the wall, and I had a complete, prefer it was a complete factor. I don’t know the place, the place it got here from.
Katie: That is so humorous. I don’t assume I’ve ever met another person that performed with fishing worms as a child and I form of love that. Now within the work that you just do, you’re well-known on your work in Regenerative 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 via your background and the way you bought into the work you do now?
Amy: Yeah, completely. So I used to be an emergency drugs doctor for the primary 10 years of my profession. I went to ER residency, skilled in that, after which I lived in Austin and labored in a very busy emergency division there. And that was 10 years. And then in direction of the top of that, I had my three youngsters inside two years. I had twins after which yet one more. And simply craziness of the schedule, the getting up at three within the morning, the sleeping two or three hours an evening, plus all the additional stress at work and simply the unhealthy way of life form of decisions and issues that I used to be placing myself as much as began to form of weigh on me over time.
And I began seeing all these results of simply the persistent stuff on me. And then I regarded out on the individuals who have been coming into the ER. And I spotted that most likely like 70% of the people who have been coming into the emergency division have been there due to issues that might have been prevented with simply wholesome way of life, training, and a few empowering of these individuals. So I simply realized that I wanted to study numerous new stuff for myself after which take that data and switch it to different individuals.
Katie: And you’ve considerably of a give attention to sexual well being in your apply. I’m curious what sparked that individual curiosity. And I do know that that additionally has crossover into many different areas of well being. It doesn’t in fact exist in isolation, however what introduced that curiosity?
Amy: So I had a apply in Portland, Oregon, after I left the ER. I used to be doing bioidentical hormones, way of life drugs hormones. And I’d see these individuals who would are available in with like, form of on the finish of their rope, like they have been actually struggling, gaining weight, no vitality, simply form of frazzled. And it was actually problematic. And we put them on some hormones and a few way of life adjustments. And then 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 melancholy is getting higher. Now, are you able to assist me with both my pores and skin, make it look higher, or my intercourse life? And so over and over, I obtained these two requests. They appeared totally different. But after I began wanting into it, I spotted that pores and skin well being and sexual well being they’re really intently linked. And they’re each these form of subsequent ranges of well being that folks 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. And then simply turned actually fascinated with how sexual well being is intimately tied, intimately tied to general well being, to longevity, to happiness, to emotional well being, all of these issues.
Katie: Well, and very similar to the physique, these individuals appear to be having this form of expertise of triage that we hear about within the physique the place when you’re in survival mode or you’ve an enormous form of urgent well being disaster, your physique’s not as involved with like fertility, for example, or how your pores and skin appears to be like as a result of it’s attempting 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 complete sense, proper? Your physique doesn’t wish to be sexually lively or be produced in case you are in a state of disaster. If you’re having a tough time even getting via your day since you’re too drained, then your physique is rather like, nicely, we don’t have to be doing these different issues proper now. And so it makes complete sense. But what’s fascinating is that I discover that if people who find themselves concerned about being sexually lively and sexually wholesome, in the event that they even simply prioritize that, it finally ends up creating general well being. So you 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. Like it’s this fascinating form of ripple impact. So I believe it’s form of a hack to have the ability to assist some individuals develop into extra motivated to get wholesome that perhaps in any other case they wouldn’t be.
Katie: That is smart. What’s your tackle, I do know we maintain seeing fairly dire statistics about infertility is on the rise, sperm rely is, I’ve seen a number of totally different estimates, however drastically decrease than it was even a few generations in the past. And I’ve seen even dire predictions of by 2050, we could be going through form of like nearly complete infertility. What is 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 positive. I imply, I’ve undoubtedly seen the identical numbers 40, you understand, 40 to 50% drop in sperm rely. Although sperm motility remains to be fairly excessive, which is known as a oftentimes a greater marker. But yeah. Is down by 30 to 40% in simply the final 50 years in males and fertility in ladies appears to be down as nicely.
I believe that they’re undoubtedly scary tendencies, whether or not these numbers are precisely proper or not, however I do assume that there’s numerous considerations that we perhaps aren’t taking as significantly as we should always. Just a part of it’s most likely how wholesome we’re residing our lives. Like for example, 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 these items have an effect on your potential to make testosterone, which has been mirrored not less than to some extent in your potential to make sperm. And then we even have all of the totally different endocrine disruptors and issues which might be out within the surroundings, which I believe we nonetheless don’t, haven’t actually wrapped our head across the significance of numerous these chemical substances and the way they’re affecting our endocrine techniques.
Katie: That is smart. And I do know from studying a few of your work, there’s additionally a connection between sexual well being and longevity. So I’d love to ascertain a few of that connection for context earlier than we begin delving into options and issues that may assist.
Amy: Yeah, there’s a few fascinating research. Now, they’re correlation research, in order that they’re not displaying causation. But in 2020, The Journal of Sexual Medicine printed a big examine with over 13,000, I believe, women and men within the US. And they adopted them for like six or seven years. And they discovered that these individuals who have been sexually lively, particularly greater than like about 52 occasions a 12 months, about as soon as every week, had a 50% decrease all-cause mortality price in comparison with individuals who weren’t sexually lively or didn’t have very a lot intercourse. And that was really related. Similar outcomes have been seen in a big examine in Wales. And males, once more, 50% decrease mortality if individuals have been having intercourse one to 2 occasions every week.
And so there’s all of this knowledge that exhibits that there’s a powerful correlation between being sexually lively 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 most likely a mirrored image of numerous issues. Having a wholesome relationship, clearly, social relationships are essential for longevity. It’s tied to emotional well being and psychological well being. It’s tied to bodily well being, as a result of when you can nonetheless have intercourse, it means you’ve good blood circulation and nervous system and all that, hormones. So there’s numerous items of the puzzle, however I do assume it’s one thing that was not talked about sufficient within the longevity discipline.
Katie: And what are a number of the massive issues that folks come to, perhaps female and male particular, on the subject of totally 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 belongings 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. Some of it’s most likely simply due to porn and the easiness of getting that and a number of the issues which might be occurring within the mind with that. But then I believe numerous it’s also simply a number of the different issues we talked about with low testosterone and blood circulation and endocrine disruptors and such.
In ladies, it’s a variety of issues. Low libido definitely is usually a drawback, lack of sensation. Orgasm issues. Those are the commonest issues I see with ladies. The commonest one is simply lack of libido. I’m simply not likely . And we don’t name it sexual dysfunction except it bothers you. So when you don’t have a libido and also you’re completely tremendous with it and also you’re going about your life and every thing 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 which you can have a libido. You that we begin to discuss a dysfunction. And we considered 40% of girls admit to having some form of sexual dysfunction, which is simply ridiculous numbers.
Katie: Wow, that may be a increased quantity than I anticipated for positive. What are a number of the issues ladies can do? And I’d guess, does this differ by age? Like, is there the next focus of that as individuals become older, like with every decade, form of?
Amy: Yeah, it’s undoubtedly increased as you get within the perimenopause, menopause age group. And perimenopause can begin as early, I imply, it could possibly begin early, however particularly 35 or 40 is about the place it tends to start out. But it’s about these 10 years earlier than menopause when you’ve numerous adjustments occurring. So due to decrease ranges of testosterone in addition to progesterone and ultimately estrogen in ladies, 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. And then later issues with ache, as a result of when you lose estrogen, then you could begin to have ache as nicely.
So I believe definitely your way of life is all the time key very first thing. Are you exercising? Are you consuming nicely? Are you getting daylight? You know, stress ranges. If you’re not sleeping nicely, you’re not making numerous these hormones as nicely. So you’re not making, since you make testosterone in addition to progress hormone, primarily when you’re sleeping, when you’re not sleeping otherwise you’re not sleeping nicely, then you definately’re not making these hormones. So one thing as simple as simply prioritizing your sleep. And ensuring that you’ve got sleep hygiene routine and attending to mattress on time and people sorts of issues can really make an enormous distinction they usually’re fairly simple to do.
And then the following step goes in and seeing a physician, you understand, getting hormones checked, getting blood checks checked, seeing if there’s any areas of irritation or issues like that which you can goal to attempt to enhance no matter’s occurring, the well being or the blood circulation or no matter.
Katie: Okay, so these foundational issues could be form of preventative at any age and possibly nice way of life habits to combine earlier earlier than you begin seeing these issues. But sleep, train, and daylight would high that checklist for preventative.
Amy: Yeah, completely. Diet, in fact, consuming all the nice issues, all of the antioxidants, getting sufficient protein. It all form of goes collectively, proper? I really feel like that is stuff that folks discuss over and over. But on the planet of sexual well being, since you’re speaking about wholesome hormones, you’re speaking about wholesome blood circulation and a wholesome nervous system, all of these issues play into whether or not you might be sexually wholesome.
The different piece that I believe is basically essential and pretty simple 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 reside on this excessive stress, struggle or flight world, and we’re in that form of stress, go, do, give, state on a regular basis.
But 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 calm down, the place you’re calming down your nervous system. Because you really need to be in that state in an effort to undergo all of the a part of the sexual response curve. You really need to have enter from that parasympathetic system. So when you can’t calm down, when you can’t simply study to be and to breathe and to obtain, then for women and men, then that’s, it’s very tough to have satisfying sexual relationship.
Katie: That is smart. And at what age would you advocate getting, beginning lab testing simply to get a hormone baseline after which form of frequency past that? And what hormones do you advocate individuals take a look at and search for? Because I do know there’s numerous variation in what’s really helpful right here.
Amy: Yeah, you understand, there’s some controversy on whether or not you have to be checking hormones in younger ladies who’re fairly wholesome as a result of your hormones are altering a lot in the course of the month, you understand, getting a single lab take a look at might not be all that helpful. I do assume that by the point you’re 40ish, 35, 40, it’s good to get a like a 21 day. So 21 days into your cycle out of your when your interval begins to get a blood take a look at then and simply take a look at estrogen. So estradiol, progesterone, testosterone, in addition to like intercourse hormone binding globulin, FSH and LH, that are pituitary hormones.
I additionally assume your anti-Mullerian Hormone, AMH hormone, which goes to present you an thought of your ovarian egg reserve may very well be helpful, particularly when you’re occupied with, you wish to form of keep some fertility, however even not, even when you’re simply attempting to look and see how far out am I from menopause, that generally could be useful as nicely. And then, yeah, testosterone, these are the principle ones. Certainly you are able to do cortisol testing and issues like that, however these are higher as saliva checks or as urine checks, and also you often wish to do a number of of them as an alternative of only one. And then repeat these, in fact, definitely as you become older. Later, perimenopause, menopause, be sure that, see the place you might be, after which do what must be finished.
Katie: Got it. So to have form of that baseline of whenever you felt actually good, know what these numbers appear like on your particular person physique. And then what do you concentrate on as individuals become older, hormone testing, sure or no? I imply, hormone substitute, sorry, sure or no?
Amy: Yes. I’m very largely pro-hormone substitute. And I believe that there’s a lot misinformation on the market, particularly for ladies about that. I really feel like numerous, I’ve numerous pals who’re form of early menopause. And they’re very sensible ladies who’re well-informed medical doctors. And but they nonetheless have this concept that they need to simply be powering via, you understand, perimenopause, powering via menopause. And that in the event that they settle for assist and get hormones, that it’s some form of signal of weak spot. It’s like, you understand, you weren’t powerful sufficient to do that by yourself.
And I believe that that’s simply fully rubbish. And it reductions the truth that taking hormones is definitely very preventative in a approach stopping numerous the degradation that occurs, sadly, after we lose our estrogen ranges as ladies. So i’m pro-hormones. Obviously, 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 ladies usually are available in for that? And do you advocate it for guys as nicely, particularly in mild of the declining testosterone?
Amy: So for ladies, it’s going to be often it’s like mid perimenopause, which once more can begin at 35 or 40 and it could possibly go as much as 45 or 50. And often to start with in perimenopause, it’s simply going to be perhaps a bit little bit of progesterone, two weeks out of the cycle to assist form of even out what’s occurring together with your estrogen. And then, or perhaps it’s including a bit testosterone. Testosterone goes down much more slowly in ladies than it does than the opposite hormones, it’s nonetheless happening yearly. And then after menopause, 45, 50, or perhaps a bit bit older, that’s whenever you actually, actually wish to be sure to’re changing. Again, even when 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. Although I’ve seen youthful guys now coming in with legitimately low testosterone. And i’ve seen guys of their 20s who haven’t been on steroids, who don’t actually have good cause for it, who’ve low testosterone. But then sadly you take a look at them they usually’re additionally pre-diabetic or diabetic they usually’re obese they usually’re not exercising. And there’s all these different issues that we all know are threat elements for low testosterone. And vice versa, low-T additionally will increase your threat for weight problems and for diabetes and it’s form of a hen and egg factor. But 35 or 40, numerous 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 older or are we attempting to take care of form 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 outdated. So that’s going to be you understand someplace within the 700 to perhaps a thousand or so stage relying on the lab you’re utilizing.
For ladies I’m holding estrogen, the degrees received’t be fairly what they have been whenever you’re having cycles as a result of throughout cycles you understand you’ve these very broadly fluctuating ranges. So the concept with the menopausal particularly therapy with hormones is to nonetheless maintain your ranges up however you don’t have these fast swings. But you do need you understand you need estrogen ranges to be over perhaps 80 or so for assist for a minute for defense of your mind and your blood vessels and your bones and your pelvic ground and your pores and skin. Like 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 when you don’t change that you understand fairly rapidly you begin to see fast pores and skin growing old which is an enormous grievance you understand numerous my pals 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 substitute based mostly on numerous information articles that got here out after it turned fashionable, I believe many years in the past now. But I’d love for any dispelling or cautions to pay attention to in that space, simply because I really feel like there are some lingering considerations with the protection of hormone substitute.
Amy: Yeah, nice query. So in 2002, the Women’s Health Initiative printed the massive examine, and that is the one which obtained that made the headlines and that mentioned, you understand, hormone substitute remedy causes breast most cancers, dementia, stroke, you understand. Heart assaults, prefer it mainly causes all unhealthy issues. And that was in that second was when everybody obtained off hormone remedy. So you had a technology of girls who at the moment stopped hormones or by no means obtained on them due to worries of these items.
Well, it seems in that knowledge extra intently, the group that simply obtained… That simply obtained estrogen really had a considerably decreased, I believe it was like a 25 or 30% decreased price of most cancers. And it was solely within the progestin group, the one which was getting the progestin plus estrogen, that had a slight elevated threat of breast most cancers. Even that wasn’t big. We’ve since discovered that these artificial progestin, which aren’t the identical as progesterone, which your physique makes, they do are typically a bit bit extra inflammatory. And we expect that these elevated dangers of simply different issues like dementia or cancers due to that irritation.
But there’s not any proof that simply that bioidentical or physique similar progesterone will increase breast most cancers threat in any respect. There’s some form of potential improve in breast most cancers threat when you’re on hormones for greater than 10 years. But even that may be a fairly low threat for most individuals. And if you concentrate on the advantages of the hormones, like simply on bone well being, for example, osteoporosis prevention is large. And to not point out dementia prevention and heart problems and all of that, however there’s no debate about whether or not hormones like estrogen assist forestall osteoporosis. There is a few debate whether or not it helps to stop a few of these different issues.
But when you take a look at simply fracture threat. For grownup ladies, postmenopausal ladies, it’s huge. And then you’ve the, you understand, the entire issues that go together with it. If you break your hip, you’ve a 25% mortality price within the first 12 months of a hip fracture. And so these will not be insignificant issues. So you do need to weigh the dangers and the advantages, however for probably the most half, hormone remedy doesn’t appear to extend breast most cancers threat. And if it does, it’s very slight and it’s solely after, you understand, utilizing it for 10 years or so.
Katie: Got it. That’s good to know. And it looks like only for individuals who don’t have the context for these, the totally different hormones most likely are going to have totally different results clearly inside the physique. And it sounds prefer it would possibly get carried out at totally different ages. So perhaps progesterone is the primary one which comes on-line for ladies after which estrogen afterward or testosterone afterward after they’re wanted. And for guys, is it simply testosterone that we’re speaking about usually with hormone 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 for example, you possibly can do Clomid or Clomiphene, which is definitely a medicine that’s used for ladies to enhance fertility, however we use it at decrease doses in males to extend testosterone manufacturing by themselves. So you probably have a man who’s fairly younger, like you probably have like a 40 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. Because when you get on testosterone, you’re form of shutting down your individual manufacturing and also you don’t wish to do this when you don’t need to.
Katie: Got it. Makes sense. And I’ve heard from pals my age that even identical to a progesterone, like a topical progesterone, drastically improved their sleep and perimenopause. Is there a distinction so far as I do know there’s oral, injectable, topical? Can individuals begin with identical to a easy topical one to check that?
Amy: You can. I warning you a bit bit about utilizing identical to over-the-counter progesterone. Like when you go to the well being meals retailer and you purchase like yam cream or one thing. And the reality is that yams, though there’s a 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 might be prescribed by your physician could be useful in perimenopause. I believe they’re tremendous. 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 checks. And as a result of i’m utilizing blood checks 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 when you’re menopausal and really want that uterine safety. But when you’re perimenopausal and doing it simply to form of see if it could possibly assist with sleep or assist together with your cycles not be as painful or issues like that, then I believe lotions are tremendous.
Katie: Okay, obtained it. That’s an essential distinction. And I do know that you just additionally specialise in numerous areas associated to longevity. And in fact, we’ve made a powerful case that sexual well being is an enormous key of that. But I’d like to go deeper on perhaps a number of the foundational, universally optimistic issues individuals can do as foundational items for longevity on the whole and anti-aging. And then 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’d love to start out with like foundational after which transition into what are a number of the new superior issues which might be popping out that you just assume are promising?
Amy: Funny within the longevity world, which is like researchers, it’s biohackers, it’s all the time from individuals, there’s numerous debate about what actually works, besides a couple of issues. We know for positive that train works. So that’s each cardio, get your coronary heart price up, in addition to resistance coaching. We 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 flexibility to construct muscle as simply as you get 50, 60 years outdated. So beginning that early, I believe, is essential. There’s no debate about that.
We know sleep is essential. We know {that a} nutritious diet is essential, however there’s numerous debate about what meaning, as you may think. Some individuals within the longevity area 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, for example, advocates for a reasonably excessive protein, like one gram per pound of ultimate physique weight per day protein consumption. And so that you even have divergence even amongst these specialists in what’s the perfect weight loss program. So I personally, I believe the perfect weight loss program is the one which you’ll really keep on with. I do assume vegatables and fruits are wholesome for you. I do assume you would wish not less than reasonable protein, so not less than a half a gram of protein per pound of physique weight a day, however extra when you’re bodily lively, which you have to be.
And then after that, I believe getting a bit solar is definitely essential. And i’m very into pores and skin well being, and so I do assume the solar ages your pores and skin. And I even have seen, there’s some massive research that present that the solar is so useful to us, together with the massive examine out of Sweden, the place they checked out a bunch of girls over many years, they usually mainly 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 threat issue for dying that was on par with smoking a pack a day of cigarettes. And so there’s most likely numerous causes for this, however I do assume that getting some solar, 10, 15, 20 minutes outdoors within the daytime, don’t burn, is a long life hack that’s not being talked about sufficient as nicely.
Katie: I’m actually glad you introduced that up as a result of I’ve additionally talked about this prior to now and brought some warmth from it and I don’t usually use sunscreen for that individual cause. I simply reasonable my solar publicity based mostly on how a lot my pores and skin wants. I’ve undoubtedly seen an vitality distinction after I get common sunshine. I personally love to do morning sunshine for the sunshine publicity and getting it on my eyes after which noon solar publicity for pores and skin and for Vitamin D. I form of view these as like separate useful classes, however I really feel like we did ourselves an incredible disservice after we all began being afraid of the solar and overusing sunscreen and that we undoubtedly in that case I believe threw the child out with the bathwater.
Amy: And I believe that, you understand, 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 understand, I do know, i’m 47 years outdated and I understand how unhealthy the solar is for pores and skin growing old. But I additionally do assume that it is very important get solar. And I believe that, you understand, you are able to do it in a sensible approach, whether or not you simply don’t get numerous solar otherwise you put on protecting clothes otherwise you put on sunblock generally. But, you understand, it’s humorous that again, you understand, again within the outdated days, that they had, that they had all these sanitariums the place they’d deal with tuberculosis sufferers by placing them out within the solar. And, you understand, even Florence Nightingale, the massive, just like the nurse who like, you understand, found like numerous issues with germs, you understand, she’s an enormous quote speaking concerning 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 helpful most likely, however we, however there are different issues as too. It’s serotonin, it’s melatonin, it’s circadian rhythm, you understand, engaged on holding 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? Because I do know there’s additionally as many opinions right here as there are perhaps extra so than totally different opinions on weight loss program. But it looks like there are undoubtedly some issues that may be useful, particularly as we age from a supplemental perspective. So what are a few of your commonest really helpful dietary supplements?
Amy: Well, I really began a complement firm known as HOP Box simply because I used to be getting this query lots and I used to be attempting to place these issues collectively into my very own private stack and realized that it was form of onerous to do. And so now we have a form of twice every day pack of the 19 substances that we expect have proven probably the most promise for slowing of growing old. And so it’s issues like NAD boosters like both NR or NMN, calcium alpha-ketoglutarate, spermidine, hyaluronic acid, which is nice for pores and skin well being and you possibly can take it orally as nicely, in addition to a number of the Vitamins, B-Vitamins, Vitamin D.
I additionally actually like dihydroberberine or berberine due to its results on blood sugar. And we all know that, you understand, that blood sugar, an excessive amount of blood sugar over time is likely one of the causes that you just age sooner as having increased blood sugar ranges. Even when you’re not diabetic, it’s a explanation for fast growing old. And so one thing like berberine or now we have dihydroberberine as a result of it’s extra accessible may also help blunt the blood sugar results in your physique. And we even have a post-biotic in there. So, yeah, there’s numerous various things on the market. And I believe that, you understand, we hear and find out about new issues on daily basis, 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 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 accessible. Is that one thing you advocate for individuals of getting a form of a snapshot of what’s occurring with their glucose and their insulin and modulating that via weight loss program and way of life, which additionally, I suppose, leads into the extra controversial query about what concerning the rise in individuals utilizing Ozempic and your ideas on that?
Amy: Ah, love all of those questions. So yeah, I believe CGMs, steady blood glucose displays, could be useful. I believe there are fascinating items of knowledge. They’re a bit 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. But you don’t understand that it relies on what time of day you ate the carrots and whether or not you had been exercising. If your physique, like there’s so many different issues that go into figuring, deciding what’s going to occur together with your blood sugar that’s not simply the meals you’re consuming. What did you eat the carrots with?
And so I believe that they’re fascinating. And definitely as we begin having this an increasing number of 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 actually make sense of that knowledge, I believe we’ll begin to study much more than we will with simply these single factors of knowledge.
And the second a part of your query about, oh, about Ozempic. So, you understand, i’ve really, i’ve been working with Ozempic or Semaglutide or Semaglutide, no matter you wish to name it, for a number of years. And I do assume it’s an ideal treatment for lots of causes. I do assume definitely you have to be cautious for some causes as nicely. It’s nice in that that is the primary group of medicines. These are the GLP-1 agonists, so it’s glucagon-like peptide. And it really works in a couple of alternative ways. It decreases your starvation indicators out of your mind, so that you’re simply not as hungry. And it does additionally sluggish gastric or abdomen emptying in order that meals is staying longer in your abdomen. And so you are feeling full longer since you are full longer. And we all know that it has advantages outdoors, these drugs have advantages outdoors of simply inflicting weight reduction. That, you understand, decreases your insulin resistance and just a few cardio protecting advantages.
A giant examine simply got here out displaying that there was a 20% lower in cardiac occasions of people that’ve been taking these drugs long-term, which is fairly nice. There’s some neuroprotective, there’s all types of issues which might be useful.
The downsides of those drugs are, I believe the most important draw back is that whenever you shed some pounds quickly, you are likely to lose extra muscle than you prefer to. Any weight reduction goes to trigger muscle loss, however particularly fast weight reduction will trigger extra muscle loss. And since you’re not hungry, you’re most likely not consuming sufficient protein, and perhaps you’re not immune to the pressure like you have to be. So that’s all going to assist, you’re going to worsen your muscle loss. So I do assume that you need to be very, very cautious about nonetheless getting sufficient protein on daily basis and nonetheless doing all of your weight coaching, your heavy lifting, when you’re going to be on these drugs. Obviously simply solely do it with a supplier, a physician, however I believe that they are often useful in the fitting inhabitants.
Katie: And you talked about the peptide element of that, which is a superb springboard right into a dialog round peptides on the whole. And I consider these are issues that you just use together with your sufferers. But what’s your tackle peptides and what could 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 attempting peptides.
Amy: Yeah, I like peptides. There’s lots of of peptides. Peptides are simply quick proteins. So it’s mainly 20 amino acids are lengthy, quick little proteins which have particular receptors that they bind to as a result of they’re not like these massive loopy folded proteins. And there’s a bunch of them on the market. Some of them are FDA authorised. For occasion, insulin is a peptide that’s FDA authorised, used on a regular basis, clearly. The GLP-1 like Ozempic are peptides. But there are additionally numerous them which might be form of on this grey zone, based on the FDA.
But a few of my favorites that we all know, a simple one to start out with is BPC 157. And that’s one, when you ever take a look at the peptides, that’s most likely the primary one you’ll hear about. But it’s BPC stands for Body Protective 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 when you take it orally, like with a capsule, I even have a formulation that I’ve on the market. I’ll provide the hyperlink to it. But you’re taking it orally as a capsule, it’s actually useful for, with serving to with whether or not it’s abdomen ulcers or irritable bowel syndrome or any form of intestine difficulty it might probably assist. And then you possibly can additionally inject it. It is usually a subcutaneous insulin needle injection and that may assist with simply enhancing your potential to heal from particularly musculoskeletal accidents.
So I’ve an Achilles tendonitis proper now that i’ve had from over soar roping and that i’ve been taking BPC 157 for… So it’s useful for that, but additionally pores and skin therapeutic after procedures. There’s numerous musculoskeletal pores and skin therapeutic for that one. Some 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. But that one has, you understand, it reacts with lots of of various enzymes in your physique. It’s most recognized for being good for pores and skin and for selling youth, but it surely does all types of different issues as nicely. So these are two good ones to start out with, however there’s, it’s a complete rabbit gap when you begin wanting into it.
Katie: And I do know you’ve sources for all of this type of stuff. I’ll put numerous hyperlinks within the present notes for you guys listening on the go so yow will discover and study extra.
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But 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 just assume are well worth the time and the cash to do or that you just assume are probably the most impactful?
Amy: I believe sauna could be very impactful and it does take a while. I’ve a sauna and I don’t do it as a lot as I ought to as a result of it takes like an hour to warmth up and that i’m simply too lazy. But there may be good analysis for sauna customers that reducing cardiovascular threat, cardiovascular demise, dementia, to not point out a number of the different potential advantages and issues like that. But I do assume sauna is an efficient one.
I’m an enormous fan of chilly plunges, though I don’t assume there’s as a lot proof for that as different issues. I do it as a result of it simply makes me really feel good. I love to do a chilly plunge and I really feel like i’m unstoppable for a number of hours afterwards. But there’s the potential advantages to reducing irritation and immune system and issues like that, which I believe that we’ll hear, I believe we’ll study an increasing number of about. But i’m not satisfied that now we have numerous proof but, however I do nonetheless assume that it’s enjoyable to do and value simply testing your self. It’s value form of getting uncomfortable generally and simply saying, i’m okay, i’m uncomfortable and that i’m okay. And I really feel like that that little little bit of educating is definitely among the finest 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. But it’s nice for pores and skin. It’s nice for hair. It’s nice for rising mitochondrial vitality manufacturing, wound therapeutic, the checklist of issues that pink mild helps with is definitely fairly lengthy and nicely researched. There’s numerous there’s numerous analysis behind that as nicely.
Katie: Awesome. Yeah, these are some that I like to make use of as nicely. I really feel like based mostly on not less than the Finnish sauna examine that i’ve mentioned earlier than, if sauna was a capsule, everyone would take it as a result of they confirmed some fairly profound outcomes from that. But you’re proper, it does take a bit little bit of a time dedication and the time in there may be not all the time probably the most comfy. 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, but it surely 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 ideal psychological reset.
And one tip I’ve used, even when you don’t have a chilly plunge at your home, is simply submerging your face in a bowl of ice water can usually provide you with that little little bit of a dopamine increase. So when you’re like form of sluggish in the course of the day, or simply need a bit hit of dopamine, that generally helps me. And when you really feel extra alert or centered, simply to stay my face even within the chilly water.
Amy: Yeah, you understand, what I discovered was, you understand, after I do the chilly plunge, I’ve a tough time meditating simply in my regular life, as a result of my thoughts is all the time doing one thing. But I do discover that when i’m within the chilly plunge and that i’m simply specializing in respiratory, that it’s it’s form of this meditative state that I’ve a tough time entering into in any other case. And I discovered myself, there’s a few occasions, there was one time lately within the winter, I used to be driving residence with my youngsters down the mountain, it was tremendous snowy outdoors, it was simply me and them. And it like this big storm hit, just like the roads have been icy, it’s from Park City, like actually, actually harmful automobiles going off the aspect, like, tremendous, tremendous sketchy, I used to be very stressed. But I spotted I used to be I had began respiratory like I did within the chilly plunge, like this like sluggish form of rhythmic respiratory. And with out realizing it, my physique had form of shifted into this, into this like parasympathetic such as you obtained this, you’re uncomfortable, it’s okay, you’re going to outlive state. And it obtained me all the best way down the mountain and residential. And i’m simply so grateful for that. Just in that second, that’s sufficient proper there for me to do it on daily basis.
Katie: That’s an ideal level. Yeah, I believe the mindset piece can’t be most likely overstated and that any probability now we have to form of domesticate that mindset is useful in so many different areas of life. You’ve additionally talked about train and motion and weight coaching particularly a few occasions in relation to each sexual well being and to longevity. And that is one anytime I get the prospect to speak about, particularly in relation to ladies, I like to go deep on as a result of I really feel like for a very long time, ladies have been marketed extra of just like the cardio and the courses and have been not likely inspired to do weightlifting as a lot. And whenever you take a look at the information, not less than to me, it was extraordinarily compelling. And it’s now what I give attention to is like sprinting and weightlifting for probably the most half. And I fortunately love these issues as nicely. But are you able to simply form of give us an summary of why, particularly for ladies and particularly as we become older, weight coaching is essential to prioritize?
Amy: Yeah, I imply, completely. I believe, and you understand, and that i’m a form of a scrawny individual, although I do raise weights, however I don’t have numerous muscle mass, however I nonetheless do it on a regular basis. But you understand, it turns into more durable and more durable to achieve muscle with age, however lack of muscle, Sarcopenia and Osteoporosis, that are each tied to not lifting weights, are one thing that in ladies particularly, the place you’re goanna begin to wrestle with, going to begin to have an effect on your on a regular basis life and your general well being.
And we all know that having extra muscle goes to make you metabolically fitter. And you understand, having extra muscle makes you extra immune to the downfalls of insulin and retains your blood sugar extra common. Like when you’ve extra muscle, you’ve much less visceral fats. Like there are all of these items that simply having extra muscle will do which might be very optimistic for you. It helps your mind, it helps, it’s actually simply every thing. And so, you understand, definitely there’s advantages, such as you mentioned, sprinting, getting your coronary heart price up for brief intervals of time, however i’ve undoubtedly shifted my, I was the one who would journey on the peloton for 45 minutes, or I’d, you understand, go for it. I nonetheless go for hikes, however I’d do hike, do hike, numerous mountaineering, and I name that my train. But now i’ve shifted the place I do, you understand, weight coaching 4 to 5 days every week, after which do exactly attempt to do quick intervals of soar roping or mountaineering or sprinting or, you understand, stairs or no matter to get the guts price up, however in a lot shorter intervals than I used to do.
Katie: Yeah. And I really feel like that was so liberating to me to study, particularly as a busy mother, as a result of numerous these issues, you will get an incredible profit with out spending hours doing it. So for mothers, particularly, I really feel like these are form of a cheat code to sustaining muscle and health as we become older 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 alternative issues you are able to do for well being, it turns into onerous to do all of them. And generally it could possibly 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 it’s every day or cyclically, on your personal well being and for anti-aging?
Amy: You know, and I do have entry to stem cells and exosomes, and I can do infusions, and I do, they usually’re nice. But I truthfully assume that prioritizing sleep might be my primary. I went for 15 years between coaching and being an ER physician and having younger youngsters, which clearly you perceive. I simply went all these years not sleeping quite a lot of hours an evening. And after I made that swap and began studying tips on how to sleep and prioritizing sleep, it modified every thing for me. Like, I misplaced weight with out attempting, my temper was higher. Like, I used to be like, what is going on? I don’t even know who I’m anymore. It’s simply superb. So that’s my, that’s like an enormous one. I received’t compromise on that.
And then train clearly is a… Well, weight coaching particularly. And then, you understand, I believe if you wish to add in different cool stuff like different, you understand, stem cells or mild or mild remedy or a few of these different instruments, that’s nice. But when you don’t have the foundations, I believe that’s one of many errors that biohackers form of make a few of them is utilizing all of the devices however not even have gotten the foundational stuff actually dialed in but. And to me, when you don’t dial within the foundational stuff, then the devices are, they’re nothing. They’re not going that can assist you that a lot.
Katie: I totally agree. And you probably 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 you’re a mother as nicely. So i’m curious which of those habits you’ve built-in together with your youngsters and at what ages. And I do know you most likely even have the conversations round these items on a regular basis with them. So it’s most likely led partially by their curiosity, however which issues have additionally made it into your loved ones tradition or that your youngsters now do recurrently?
Amy: Well, I’ve a few youngsters, two of my youngsters 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 numerous enjoyable collectively. My husband has determined that scorching tubs are the equal to a sauna. So he simply spends numerous time within the scorching tub. I’m undecided if that’s actually serving to or not. But, however, however I believe however perhaps, you understand, I attempted to I believe the sleep piece is the most likely the factor that they really hearken to. They’re all excellent 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 he or she’s like, I’ll see you tomorrow. And she simply is aware of that she feels higher when she sleeps.
We even have time open air and I believe getting out and mountaineering and mountain biking and doing issues like that’s enjoyable. We get pleasure from it, however I do assume that the exercise plus the daylight plus the getting off of your telephones and gadgets and having your mind have to only entertain itself for some time, I believe all of these issues are actually essential as nicely.
Katie: Agreed. And I do know sleep can all the time be the most important problem for mothers, particularly with little youngsters, for positive. But I agree with you fully. Anytime we may also help make {that a} precedence for our youngsters in a approach 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 you talked about, I wish to be sure that we additionally be sure that individuals can discover and study from you extra. So I do know that you’ve got a apply, you even have an internet site, and also you even have a complement firm. So stroll us via the place individuals can discover you and continue to learn from you. And when you’re taking new sufferers, how individuals can work with you.
Amy: So yeah, thanks. So my web site is dramykillen.com. That has hyperlinks to numerous different issues on there, when you can’t discover me from that. My complement firm is known as HOP Box, h-o-p-b-o-x. So it’s hopbox.life. And now we have the longevity field there. We even have a beginning in a few weeks, we’re going to be launching our longevity problem, which is a 26 day longevity problem known as the beams problem. And beams stands for belong, eat, activate, strikes, stress, solar and intercourse. And so we’re going to have some very particular, simple issues you possibly can form of implement and add on on daily basis to start out transferring the needle or no matter in the fitting path for longevity and well being and the way you are feeling. So that’s additionally on the HOP Box web site.
And then I even have a clinic, I’ve a stem cell clinic in Park City, 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. But I’m form of concerned in these clinics, however i’m not seeing sufferers there.
Katie: Love it. And a couple of questions I like to ask on the finish of interviews. The first is that if there’s a guide or variety of books that has had a profound influence on you personally and in that case, what they’re and why.
Amy: So you understand books that I learn in the previous couple of years that I maintain coming again to is Comfort Crisis by Michael Easter. I believe that that’s it. It’s a tremendous guide concerning the significance of form of being uncomfortable and he has this one bit in there the place he talks about how we’re residing in a progressively sheltered, sterile, temperature managed, overfed, underneath challenged, security netted lives. And I believe that that concept is so true and that it’s the significance of being uncomfortable, the significance of being alone together with your ideas, of being a bit hungry generally, and being okay with that, I believe is highly effective and helps me get via a few of these occasions the place i’m uncomfortable. I’m like, that is good for me, I ought to be uncomfortable. So I like that one lots.
Katie: That’s fantastic. That’s a brand new suggestion 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 matters we’ve coated or unrelated life recommendation that you just discover useful.
Amy: One of my favourite quotes that somebody instructed 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 form of considering I needed to be good, you understand, get good grades, look a sure approach, act a sure approach. But what i’ve discovered as i’ve gotten older is that, you understand, being courageous and simply going out and attempting new issues is far more essential. And so I believe that it’s, you understand, I believe 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 understand, it does require you being courageous and getting out of your consolation zone to exit and take a look at new issues, however that it finally ends up being actually value it when you 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 file and share it. Thanks for all that you just’ve shared right now.
Amy: Thank you. Bye.
Katie: And because of all of you for listening and sharing your most precious sources, your time, your vitality, and your consideration with us right now. We’re each so grateful that you just did. And I hope that you’ll be a part of me once more on the following episode of The Wellness Mama podcast.
If you’re having fun with these interviews, would you please take two minutes to go away a ranking or evaluation on iTunes for me? Doing this helps extra individuals to search out the podcast, which suggests much more mothers and households may benefit from the knowledge. I actually respect your time, and thanks as all the time for listening.