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

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Katie: Hey and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com. And I’m right here right 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 style nutritious diet and way of life to offer sufferers unparalleled synergistic regenerative results on their pores and skin, their hair, and their sexual perform.

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

Amy: Thanks for having me.

Katie: Effectively, we’ve identified one another in actual life for years now, so i’m glad we’re lastly attending to have a dialog and document it. And there’s going to be so many various instructions we get to go on this dialog. However earlier than we bounce in, I had a humorous word out of your bio that you simply, 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 a substitute. So I’d love so that you can clarify that.

Amy: Sure. 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 towards the wall, and I had a complete, prefer it was a complete factor. I don’t know the place, the place it got here from.

Katie: That’s so humorous. I don’t assume I’ve ever met another person that performed with fishing worms as a child and I type of love that. Now within the work that you simply do, you’re well-known to your work in Regenerative Medication, and I do know many individuals who work with you and have had fabulous outcomes, however I do know this wasn’t really the way you began out. So are you able to stroll us by way of your background and the way you bought into the work you do now?

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

And I began seeing all these results of simply the power stuff on me. After which I seemed out on the individuals who have been coming into the ER. And I spotted that in all probability like 70% of the those that have been coming into the emergency division have been there due to issues that might have been prevented with simply wholesome way of life, training, and a few empowering of these individuals. So I simply realized that I wanted to study quite a lot of new stuff for myself after which take that info and switch it to different individuals.

Katie: And you’ve got considerably of a deal with sexual well being in your observe. I’m curious what sparked that specific curiosity. And I do know that that additionally has crossover into many different areas of well being. It doesn’t after all exist in isolation, however what introduced that curiosity?

Amy: So I had a observe in Portland, Oregon, after I left the ER. I used to be doing bioidentical hormones, way of life medication hormones. And I’d see these individuals who would are available with like, type of on the finish of their rope, like they have been actually struggling, gaining weight, no power, simply type of frazzled. And it was actually problematic. And we put them on some hormones and a few way of life adjustments. 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 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 time and again, I acquired these two requests. They appeared completely different. However after I began wanting into it, I spotted that pores and skin well being and sexual well being they’re really intently linked. They usually’re each these type of subsequent ranges of well being that individuals don’t actually take into consideration an excessive amount of till they begin having issues in these areas or till they will recover from all the key 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 general 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 form of expertise of triage that we hear about within the physique the place in the event you’re in survival mode or you could have an enormous type of urgent well being disaster, your physique’s not as involved with like fertility, as an illustration, or how your pores and skin appears to be like as a result of it’s making an attempt to outlive. And so it looks like the psychological expertise of those sufferers was mirroring what their physique was feeling in these instances as nicely.

Amy: I imply, it makes whole sense, proper? Your physique doesn’t need to be sexually lively or be produced if you’re in a state of disaster. If you happen to’re having a tough time even getting by way of your day since you’re too drained, then your physique is rather like, nicely, we don’t should be doing these different issues proper now. And so it makes whole sense. However what’s attention-grabbing is that I discover that if people who find themselves fascinated by being sexually lively and sexually wholesome, in the event that they even simply prioritize that, it finally ends up creating general well being. So you may prioritize intercourse. And by doing that, it’s its ripple impact the place hastily, oh, your cardiovascular well being is best, your hormone well being is best, your mind well being is best. Prefer it’s this attention-grabbing type of ripple impact. So I believe it’s type of a hack to have the ability to assist some individuals turn into extra motivated to get wholesome that possibly in any other case they wouldn’t be.

Katie: That is 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 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 perhaps dealing with form of like nearly whole infertility. What’s your tackle these numbers that we’re seeing and if these are correct the place they’re coming from?

Amy: I imply, I don’t know for certain. I imply, I’ve positively seen the identical numbers 40, you understand, 40 to 50% drop in sperm rely. Though sperm motility remains to be fairly excessive, which can be a oftentimes a greater marker. However 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 positively scary tendencies, whether or not these numbers are precisely proper or not, however I do assume that there’s quite a lot of issues that we possibly aren’t taking as severely as we must always. Simply a part of it’s in all probability 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 potential to make testosterone, which has been mirrored a minimum of to a point in your potential to make sperm. After which we even have all of the completely different endocrine disruptors and issues which can be out within the setting, which I believe we nonetheless don’t, haven’t actually wrapped our head across the significance of quite a lot of these chemical compounds and the way they’re affecting our endocrine programs.

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 attention-grabbing research. Now, they’re correlation research, so that they’re not exhibiting causation. However in 2020, The Journal of Sexual Medication 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 have been sexually lively, particularly greater than like about 52 instances 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 lively or didn’t have very a lot intercourse. And that was really related. Related outcomes have been seen in a big examine in Wales. And males, once more, 50% decrease mortality if individuals have been having intercourse one to 2 instances per week.

And so there’s all of this knowledge that reveals that there’s a robust correlation between being sexually lively in a wholesome manner, whether or not that’s in a relationship or not, we don’t know, and decrease all-cause mortality. And it’s in all probability a mirrored image of quite a lot of issues. Having a wholesome relationship, clearly, social relationships are necessary for longevity. It’s tied to emotional well being and psychological well being. It’s tied to bodily well being, as a result of in the event you can nonetheless have intercourse, it means you could have good blood stream and nervous system and all that, hormones. So there’s quite a lot of 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 large issues that individuals come to, possibly female and male particular, in the case of completely different ages and a decline in that, whether or not it’s a decline in sexual exercise or libido, what are a number of the stuff you see after they are available with these particular questions?

Amy: In males, it’s principally erectile dysfunction, and we’re seeing that in youthful and youthful males. A few of it’s in all probability 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 quite a lot of additionally it is simply a number of the different issues we talked about with low testosterone and blood stream and endocrine disruptors and such.

In ladies, it’s a variety of issues. Low libido definitely is usually a downside, lack of sensation. Orgasm issues. These 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 until it bothers you. So in the event you don’t have a libido and also you’re completely high quality with it and also you’re going about your life and every thing is nice, we don’t speak about it as being dysfunction. We simply speak about that as being a private alternative. So it’s solely when it bothers you you can have a libido. You that we begin to speak about a dysfunction. And we thought of 40% of ladies admit to having some type of sexual dysfunction, which is simply ridiculous numbers.

Katie: Wow, that may be a increased quantity than I anticipated for certain. What are a number of the issues ladies can do? And I’d guess, does this range by age? Like, is there the next focus of that as individuals become older, like with every decade, form of?

Amy: Yeah, it’s positively increased as you get within the perimenopause, menopause age group. And perimenopause can begin as early, I imply, it could begin early, however particularly 35 or 40 is about the place it tends to start out. Nevertheless it’s about these 10 years earlier than menopause when you could have quite a lot of 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. After which later issues with ache, as a result of in the event you lose estrogen, then you might begin to have ache as nicely.

So I believe definitely taking a look at your way of life is all the time key very first thing. Are you exercising? Are you consuming nicely? Are you getting daylight? You understand, stress ranges. If you happen to’re not sleeping nicely, you’re not making quite a lot of these hormones as nicely. So that you’re not making, since you make testosterone in addition to development hormone, primarily when you’re sleeping, in the event 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 sleep hygiene routine and attending to mattress on time and people sorts of issues can really make an enormous distinction and so they’re fairly straightforward to do.

After which the following step goes in and seeing a health care provider, you understand, getting hormones checked, getting blood exams checked, seeing if there’s any areas of irritation or issues like that you can goal to attempt to enhance no matter’s occurring, the well being or the blood stream or no matter.

Katie: Okay, so these foundational issues can be form 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 high that checklist for preventative.

Amy: Yeah, completely. Food regimen, after all, consuming all the great issues, all of the antioxidants, getting sufficient protein. All of it type of goes collectively, proper? I really feel like that is stuff that individuals speak about time and again. However on this planet of sexual well being, since you’re speaking about wholesome hormones, you’re speaking about wholesome blood stream and a wholesome nervous system, all of these issues play into whether or not you might be sexually wholesome.

The opposite piece that I believe is admittedly necessary and pretty straightforward to a minimum of 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, struggle or flight world, and we’re in that form of stress, go, do, give, state on a regular basis.

However we actually need to have the ability to transition at will into what I name the remainder and obtain state, or the parasympathetic relaxation and loosen up, the place you’re calming down your nervous system. Since you really must be in that state with the intention to undergo all of the a part of the sexual response curve. You really must have enter from that parasympathetic system. So in the event you can’t loosen up, in the event you can’t simply study to be and to breathe and to obtain, then for women and men, then that’s, it’s very troublesome 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 type of frequency past that? And what hormones do you advocate individuals take a look at and search for? As a result of I do know there’s quite a lot of variation in what’s really helpful right here.

Amy: Yeah, you understand, there’s some controversy on whether or not you ought to be checking hormones in younger ladies who’re fairly wholesome as a result of your hormones are altering a lot throughout the month, you understand, getting a single lab take a look at 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 taking a look at your anti-Mullerian Hormone, AMH hormone, which goes to offer you an concept of your ovarian egg reserve could possibly be helpful, particularly in the event you’re serious about, you need to type of preserve some fertility, however even not, even in the event you’re simply making an attempt to look and see how far out am I from menopause, that typically may be useful as nicely. After which, yeah, testosterone, these are the primary ones. Definitely you are able to do cortisol testing and issues like that, however these are higher as saliva exams or as urine exams, and also you normally need to do a number of of them as a substitute of only one. After which repeat these, after all, definitely as you become older. Later, perimenopause, menopause, ensure, see the place you might be, after which do what must be achieved.

Katie: Acquired it. So to have form of that baseline of if you felt actually good, know what these numbers seem like to your particular person physique. After which what do you concentrate on as individuals become older, hormone testing, sure or no? I imply, hormone alternative, sorry, sure or no?

Amy: Sure. I’m very largely pro-hormone alternative. And I believe that there’s a lot misinformation on the market, particularly for ladies about that. I really feel like quite a lot of, I’ve quite a lot of associates who’re type of early menopause. They usually’re very good ladies who’re well-informed docs. And but they nonetheless have this concept that they need to simply be powering by way of, you understand, perimenopause, powering by way of menopause. And that in the event that they settle for assist and get hormones, that it’s some form of signal of weak spot. It’s like, you 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 manner stopping quite a lot of the degradation that occurs, sadly, after we lose our estrogen ranges as ladies. So i’m pro-hormones. Clearly, there’s some circumstances the place you may’t take them, however for essentially the most half, I believe that they need to be checked out for most individuals.

Katie: And what age do you see ladies sometimes are available 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 normally it’s like mid perimenopause, which once more can begin at 35 or 40 and it could go as much as 45 or 50. And normally to start with in perimenopause, it’s simply going to be possibly slightly little bit of progesterone, two weeks out of the cycle to assist type of even out what’s occurring along with your estrogen. After which, or possibly it’s including slightly testosterone. Testosterone goes down much more slowly in ladies than it does than the opposite hormones, it’s nonetheless taking place yearly. After which after menopause, 45, 50, or possibly slightly bit older, that’s if you actually, actually need to be sure you’re changing. Once more, even in the event you don’t have signs, I believe it’s price 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 take a look at them and so they’re additionally pre-diabetic or diabetic and so they’re chubby and so they’re not exercising. And there’s all these different issues that we all know are danger elements for low testosterone. And vice versa, low-T additionally will increase your danger for weight problems and for diabetes and it’s type of a rooster and egg factor. However 35 or 40, quite a lot of issues have a tendency to vary with hormones in women and men.

Katie: And with hormone alternative, are we aiming for the degrees we had earlier than they began dropping in any respect or are there higher ranges? Does that change by decade as we become older or are we making an attempt 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 traditional stage of like a 30 12 months previous. In order that’s going to be you understand someplace within the 700 to possibly a thousand or so stage relying on the lab you’re utilizing.

For ladies I’m taking a look at retaining estrogen, the degrees received’t be fairly what they have been if you’re having cycles as a result of throughout cycles you understand you could have these very broadly fluctuating ranges. So the thought with the menopausal particularly remedy with hormones is to nonetheless maintain your ranges up however you don’t have these fast swings. However you do need you understand you need estrogen ranges to be over possibly 80 or so for assist for a minute for defense of your mind and your blood vessels and your bones and your pelvic ground and your pores and skin. Like individuals speak about that your pores and skin ages very quick as quickly as you hit menopause and also you lose estrogen as a result of estrogen helps to help the scaffolding of your pores and skin, the collagen in your pores and skin. And so in the event you don’t exchange that you understand fairly shortly you begin to see fast pores and skin growing old which is an enormous criticism you understand quite a lot of my associates and sufferers have at that age.

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

Amy: Yeah, nice query. So in 2002, the Girls’s Well being Initiative revealed the massive examine, and that is the one which acquired that made the headlines and that mentioned, you understand, hormone alternative remedy causes breast most cancers, dementia, stroke, you understand. Coronary heart assaults, prefer it principally causes all dangerous issues. And that was in that second was when everybody acquired off hormone remedy. So that you had a era of ladies who at the moment stopped hormones or by no means acquired on them due to worries of this stuff.

Effectively, it seems in taking a look at that knowledge extra intently, the group that simply acquired… That simply acquired 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 danger of breast most cancers. Even that wasn’t large. We’ve since discovered that these artificial progestin, which aren’t the identical as progesterone, which your physique makes, they do are typically slightly 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 an identical progesterone will increase breast most cancers danger in any respect. There’s some type of potential enhance in breast most cancers danger in the event you’re on hormones for greater than 10 years. However even that may be a fairly low danger for most individuals. And if you concentrate on the advantages of the hormones, like simply on bone well being, as an 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 stop osteoporosis. There’s some debate whether or not it helps to stop a few of these different issues.

However in the event you take a look at simply fracture danger. For grownup ladies, postmenopausal ladies, it’s monumental. After which you could have the, you understand, all the issues that go along with it. If you happen to break your hip, you could have a 25% mortality fee within the first 12 months of a hip fracture. And so these aren’t insignificant issues. So that you do must weigh the dangers and the advantages, however for essentially the most half, hormone remedy doesn’t appear to extend breast most cancers danger. And if it does, it’s very slight and it’s solely after, you understand, 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 in all probability are going to have completely different results clearly throughout the physique. And it sounds prefer it would possibly get carried out at completely different ages. So possibly progesterone is the primary one which comes on-line for ladies after which estrogen afterward or testosterone afterward after they’re wanted. And for guys, is it simply testosterone that we’re speaking about sometimes with hormone alternative?

Amy: Yeah, it’s normally simply testosterone with males. I imply, you are able to do different issues earlier than you give testosterone. Like as an illustration, you might do Clomid or Clomiphene, which is definitely a drugs that’s used for ladies to enhance fertility, however we use it at decrease doses in males to extend testosterone manufacturing by themselves. So in case you have a man who’s fairly younger, like in case you have like a 40 12 months previous man who has some low testosterone, we might attempt a trial of like Clomid or Clomiphene to assist him produce his personal testosterone. As a result of when you get on testosterone, you’re type of shutting down your individual manufacturing and also you don’t need to do this in the event you don’t must.

Katie: Acquired it. Is sensible. And I’ve heard from associates my age that even similar to a progesterone, like a topical progesterone, significantly 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 slightly bit about utilizing similar to over-the-counter progesterone. Like in the event 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 tools. It doesn’t occur in your physique. So simply making use of yam cream, if it hasn’t been chemically transformed to progesterone to your pores and skin, doesn’t really do something. It simply makes you, you’re simply lathering yam cream on.

Progesterone lotions which can be prescribed by your physician may be useful in perimenopause. I believe they’re high quality. I don’t like them in menopause as a result of there’s fairly variable absorption and so they don’t present up nicely within the blood exams. And since i’m utilizing blood exams primarily to make it possible for your uterus is being protected by the progesterone, then I believe that it’s higher simply to take oral progesterone in the event you’re menopausal and really want that uterine safety. However in the event you’re perimenopausal and doing it simply to type of see if it could assist with sleep or assist along with your cycles not be as painful or issues like that, then I believe lotions are high quality.

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

I do know you’re additionally a biohacker and have tried a 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 can be popping out that you simply assume are promising?

Amy: Humorous within the longevity world, which is like researchers, it’s biohackers, it’s all the time from individuals, there’s quite a lot of debate about what actually works, besides a number 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 if you’re youthful, is essential as a result of you’ll begin to lose the power to construct muscle as simply as you get 50, 60 years previous. So beginning that early, I believe, is essential. There’s no debate about that.

We all know sleep is necessary. We all know {that a} nutritious diet is necessary, however there’s quite a lot of debate about what meaning, as you may think. Some individuals within the longevity house do fully vegetarian, vegan, decrease protein, as a result of there’s some proof in some papers that you simply don’t need an excessive amount of protein due to mTOR activations and various things. Whereas different individuals, like Peter Attia, as an illustration, advocates for a reasonably excessive protein, like one gram per pound of very best physique weight per day protein consumption. And so that you even have divergence even amongst these consultants in what’s the very best food regimen. So I personally, I believe the very best food regimen is the one which you’ll really keep on with. I do assume vegetables and fruit are wholesome for you. I do assume you would want a minimum of reasonable protein, so a minimum of a half a gram of protein per pound of physique weight a day, however extra in the event you’re bodily lively, which you ought to be.

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

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

Amy: And I believe that, you understand, I do use solar, I take advantage of a mineral sunblock, like a zinc oxide, titanium dioxide on my face and neck, as a result of I, you understand, I do know, i’m 47 years previous and I understand how dangerous the solar is for pores and skin growing old. However I additionally do assume that you will need to get solar. And I believe that, you understand, you are able to do it in a sensible manner, whether or not you simply don’t get quite a lot of solar otherwise you put on protecting clothes otherwise you put on sunblock typically. However, you understand, it’s humorous that again, you understand, again within the previous days, that they had, that they had all these sanitariums the place they might deal with tuberculosis sufferers by placing them out within the solar. And, you understand, even Florence Nightingale, the massive, just like the nurse who like, you understand, found like quite a lot of issues with germs, you understand, she’s an enormous 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 helpful in all probability, however we, however there are different issues as too. It’s serotonin, it’s melatonin, it’s circadian rhythm, you understand, engaged on retaining these in sync. It’s, there’s every kind of temper enhancement, nitric oxide, all of these issues are benefited from getting some solar publicity.

Katie: What about on the complement entrance? As a result of I do know there’s additionally as many opinions right here as there are possibly extra so than completely different opinions on food regimen. Nevertheless it looks like there are positively some issues that may be useful, particularly as we age from a supplemental perspective. So what are a few of your commonest really helpful dietary supplements?

Amy: Effectively, I really began a complement firm known 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 type of onerous to do. And so now we have a form of twice day by day pack of the 19 elements that we expect have proven essentially 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 might take it orally as nicely, in addition to a number of the Nutritional vitamins, B-Nutritional vitamins, Vitamin D.

I additionally actually like dihydroberberine or berberine due to its results on blood sugar. And we all know that, you understand, that blood sugar, an excessive amount of blood sugar over time is likely one of the causes that you simply age quicker as having increased blood sugar ranges. Even in the event 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 out there will help blunt the blood sugar results in your physique. And we even have a post-biotic in there. So, yeah, there’s quite a lot of 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 time and again, in addition to antioxidants like Quercetin and Fisetin and a few of these sorts of issues.

Katie: And also you’ve talked about glucose a few instances. We now even have the supply of wearable glucose displays. And I really feel like that knowledge is extra out there. Is that one thing you advocate for individuals of getting a type of a snapshot of what’s occurring with their glucose and their insulin and modulating that by way of food regimen 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, may be useful. I believe there are attention-grabbing items of data. They’re slightly problematic in that you might eat one thing and you might be like, oh my gosh, carrots spiked my blood sugar. I’m not going to have carrots anymore. However you don’t understand that it is dependent upon 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 attention-grabbing. And definitely as we begin having this increasingly more of this sort of knowledge after which we’re inputting different items to that puzzle, like was it at night time the place you needed to train that day? How was your sleep then? All of those items and beginning to utilizing AI and issues like that to actually make sense of that knowledge, I believe we’ll begin to study 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 understand, 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 assume it’s a terrific treatment for lots of causes. I do assume 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 number of alternative ways. It decreases your starvation indicators out of your mind, so that you’re simply not as hungry. And it does additionally gradual gastric or abdomen emptying in order that meals is staying longer in your abdomen. And so you’re feeling full longer since you are full longer. And we all know that it has advantages exterior, these medicines have advantages exterior of simply inflicting weight reduction. That, you understand, decreases your insulin resistance and just a few cardio protecting advantages.

A giant examine simply got here out 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 every kind of issues which can be useful.

The downsides of those medicines are, I believe the largest draw back is that if you drop some pounds quickly, you are inclined to lose extra muscle than you want to. Any weight reduction goes to trigger muscle loss, however particularly fast weight reduction will trigger extra muscle loss. And since you’re not hungry, you’re in all probability not consuming sufficient protein, and possibly you’re not 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 assume that you must be very, very cautious about nonetheless getting sufficient protein on daily basis and nonetheless doing all your weight coaching, your heavy lifting, in the event you’re going to be on these medicines. Clearly simply solely do it with a supplier, a health care provider, however I believe that they are often useful in the proper inhabitants.

Katie: And also you talked about the peptide element of that, which is a superb springboard right into a dialog round peptides usually. And I imagine 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 fascinated by 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 example, 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 quite a lot of them which can be type of on this grey zone, in response to the FDA.

However a few of my favorites that we all know, a simple one to start out with is BPC 157. And that’s one, in the event you ever take a look at the peptides, that’s in all probability the primary one you’ll hear about. Nevertheless it’s BPC stands for Physique Protecting Compound. And that is really a peptide that’s present in your abdomen juice, in your gastric juice, in your physique. And it was found that it’s actually useful for therapeutic your intestine and your abdomen. So in the event you take it orally, like with a capsule, I even have a formulation that I’ve on the market. I’ll provide the hyperlink to it. However you’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 type of intestine difficulty it may probably assist. After which you might additionally inject it. It may be a subcutaneous insulin needle injection and that may assist with simply bettering your potential to heal from particularly musculoskeletal accidents.

So I’ve an Achilles tendonitis proper now that i’ve had from over 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 quite a lot of musculoskeletal pores and skin therapeutic for that one. A few of my different favorites, I actually like GHK copper as nicely. That one is normally given as an injectable and also you do it for like a cycle, like a month on and a few months off. However that one has, you understand, it reacts with tons of of various enzymes in your physique. It’s most identified for being good for pores and skin and for selling youth, however it does every kind 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 could have sources for all of this sort of stuff. I’ll put quite a lot of hyperlinks within the present notes for you guys listening on the go so you’ll find and study extra.

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However that then I 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 assume are well worth the time and the cash to do or that you simply assume are essentially 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. However there’s good analysis for sauna customers that reducing cardiovascular danger, cardiovascular loss of life, dementia, to not point out a number of the different potential advantages and issues like that. However I do assume sauna is an efficient one.

I’m an enormous fan of chilly plunges, though I don’t assume there’s as a lot proof for that as different issues. I do it as a result of it simply makes me really feel good. I love to do a chilly plunge and I really feel like i’m unstoppable for a number of hours afterwards. However there’s the potential advantages to reducing irritation and immune system and issues like that, which I believe that we’ll hear, I believe we’ll study increasingly more about. However i’m not satisfied that now we have quite a lot of proof but, however I do nonetheless assume that it’s enjoyable to do and value simply testing your self. It’s price type 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 instructing is definitely probably the greatest 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 checklist of issues that pink mild helps with is definitely fairly lengthy and nicely researched. There’s quite a lot of there’s quite a lot of analysis behind that as nicely.

Katie: Superior. Yeah, these are some that I like to make use of as nicely. I really feel like primarily based on a minimum of the Finnish sauna examine that i’ve mentioned earlier than, if sauna was a capsule, all people would take it as a result of they confirmed some fairly profound outcomes from that. However you’re proper, it does take slightly little bit of a time dedication and the time in there’s not all the time essentially 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, however it does appear to create a measurable enhance in dopamine, a minimum of for a short while after the chilly. So I really feel prefer it’s a terrific psychological reset.

And one tip I’ve used, even in the event 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 in the event you’re like type of sluggish in the course of the day, or simply need slightly hit of dopamine, that typically helps me. And in the event 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. 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 type of this meditative state that I’ve a tough time stepping into in any other case. And I discovered myself, there’s a few instances, there was one time not too long ago within the winter, I used to be driving residence with my youngsters down the mountain, it was tremendous snowy exterior, it was simply me and them. And it like this large storm hit, just like the roads have been icy, it’s from Park Metropolis, like actually, actually harmful vehicles going off the facet, like, tremendous, tremendous sketchy, I used to be very wired. However I spotted I used to be I had began respiration like I did within the chilly plunge, like this like gradual type of rhythmic respiration. And with out realizing it, my physique had type of shifted into this, into this like parasympathetic such as you acquired this, you’re uncomfortable, it’s okay, you’re going to outlive state. And it acquired 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 on daily basis.

Katie: That’s a terrific level. Yeah, I believe the mindset piece can’t be in all probability overstated and that any probability now we have to form of domesticate that mindset is useful in so many different areas of life. You’ve additionally talked about train and motion and weight coaching particularly a few instances 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 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 if you take a look at the information, a minimum of to me, it was extraordinarily compelling. And it’s now what I deal with is like sprinting and weightlifting for essentially the most half. And I fortunately love these issues as nicely. However are you able to simply type of give us an summary of why, particularly for ladies and particularly as we become older, weight coaching is necessary to prioritize?

Amy: Yeah, I imply, completely. I believe, and you understand, and that i’m a type of a scrawny individual, regardless that I do elevate weights, however I don’t have quite a lot of muscle mass, however I nonetheless do it on a regular basis. However you understand, it turns into more durable and more durable to achieve muscle with age, however lack of muscle, Sarcopenia and Osteoporosis, that are each tied to not lifting weights, are one thing that in 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 proof against the downfalls of insulin and retains your blood sugar extra common. Like when you could have extra muscle, you could have much less visceral fats. Like there are all of this stuff that simply having extra muscle will do which can 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 fee up for brief durations of time, however i’ve positively shifted my, I was the one who would trip on the peloton for 45 minutes, or I’d, you understand, go for it. I nonetheless go for hikes, however I’d do hike, do hike, quite a lot of mountain climbing, and I name that my train. However now i’ve shifted the place I do, you understand, weight coaching 4 to 5 days per week, after which do exactly attempt to do quick durations of bounce roping or mountain climbing or sprinting or, you understand, 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 study, particularly as a busy mother, as a result of quite a lot of these issues, you will get an amazing profit with out spending hours doing it. So for mothers, particularly, I really feel like these are type of a cheat code to sustaining muscle and health as we become older and so they don’t take an excessive amount of time.

I additionally am actually curious since you as a health care provider and dealing on this sort of longevity house seemingly have entry to all the instruments. And I do know I additionally hit this like fatigue level of when there’s so many various issues you are able to do for well being, it turns into onerous to do all of them. And typically it could really feel overwhelming to even know the place to start out. So i’m curious for you personally with entry to basically nearly every thing below the solar, what’s your private 80/20 that you simply prioritize, whether or not it’s day by day or cyclically, to 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, and so they’re nice. However I truthfully assume that prioritizing sleep might be my primary. I went for 15 years between coaching and being an ER physician and having younger youngsters, which clearly you perceive. I simply went all these years not sleeping quite a lot of hours an evening. And after I made that swap and began studying sleep and prioritizing sleep, it modified every thing for me. Like, I misplaced weight with out making an attempt, my temper was higher. Like, I used to be like, what is occurring? I don’t even know who I’m anymore. It’s simply superb. In order that’s my, that’s like an enormous one. I received’t compromise on that.

After which train clearly is a… Effectively, weight coaching particularly. After which, 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. However in the event you don’t have the foundations, I believe that’s one of many errors that biohackers type of make a few of them is utilizing all of the devices however not even have gotten the foundational stuff actually dialed in but. And to me, in the event 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 in case you have these foundational issues dialed in, the devices or the dietary supplements will all be simpler as a result of your physique’s going to be in a greater place to obtain and course of all of that to start with. And also you’re a mother as nicely. So i’m curious which of those habits you’ve built-in along with your youngsters and at what ages. And I do know you in all probability even have the conversations round this stuff on a regular basis with them. So it’s in all probability led partially by their curiosity, however which issues have additionally made it into your loved ones tradition or that your youngsters now do often?

Amy: Effectively, 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 quite a lot of enjoyable collectively. My husband has determined that scorching tubs are the equal to a sauna. So he simply spends quite a lot of time within the scorching tub. I’m unsure if that’s actually serving to or not. However, however, however I believe however possibly, you understand, I attempted to I believe the sleep piece is the in all probability the factor that they really take heed to. They’re all superb sleepers and it’ll be like 9 o’clock at night time and my daughter will simply rise up and stroll and go to mattress and she or he’s like, I’ll see you tomorrow. And he or she simply is aware of that she feels higher when she sleeps.

We even have time outside and I believe getting out and mountain climbing 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 units and having your mind have to simply entertain itself for some time, I believe all of these issues are actually necessary as nicely.

Katie: Agreed. And I do know sleep can all the time be the largest problem for mothers, particularly with little youngsters, for certain. However I agree with you fully. Anytime we will help make {that a} precedence for our children in a manner 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 study from you extra. So I do know that you’ve a observe, you even have a web site, and also you even have a complement firm. So stroll us by way of the place individuals can discover you and continue to learn from you. And in the event 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 quite a lot of different issues on there, in the event you can’t discover me from that. My complement firm is named HOP Field, h-o-p-b-o-x. So it’s hopbox.life. And now we have the longevity field there. We even have a beginning in a few weeks, we’re going to be launching our longevity problem, which is a 26 day longevity problem known as the beams problem. And beams stands for belong, eat, activate, strikes, stress, solar and intercourse. And so we’re going to have some very particular, straightforward issues you may form of implement and add on on daily basis to start out shifting the needle or no matter in the proper course for longevity and well being and the way you’re feeling. In order that’s additionally on the HOP Field web site.

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

Katie: Like it. And some questions I like to ask on the finish of interviews. The primary is that if there’s a e book or variety of books that has had a profound 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 Consolation Disaster by Michael Easter. I believe that that’s it. It’s a tremendous e book in regards to the significance of type of being uncomfortable and he has this one bit in there the place he talks about how we’re dwelling in a progressively sheltered, sterile, temperature managed, overfed, below 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 slightly hungry typically, and being okay with that, I believe is highly effective and helps me get by way of a few of these instances 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 great. That’s a brand new suggestion for me. I’m excited to test it out. And lastly, any parting recommendation for the listeners that could possibly be associated to the matters we’ve lined or unrelated life recommendation that you simply discover useful.

Amy: Certainly one of my favourite quotes that somebody informed me at one level was, it’s higher to be courageous than excellent. And I like that quote, as a result of I grew up type of considering I needed to be excellent, you understand, get good grades, look a sure manner, act a sure manner. However what i’ve discovered as i’ve gotten older is that, you understand, being courageous and simply going out and making an attempt new issues is far more necessary. And so I believe that it’s, you understand, I believe that you simply as an individual have a lot energy over your well being, you could have a lot energy over your life. And it does, you understand, it does require you being courageous and getting out of your consolation zone to exit and check out new issues, however that it finally ends up being actually price it in the event you take a number of steps out of your consolation zone.

Katie: I like that. Amy, thanks a lot for the time. It’s so enjoyable to get to talk and document and share it. Thanks for all that you simply’ve shared right now.

Amy: Thanks. Bye.

Katie: And because of all of you for listening and sharing your most dear sources, your time, your power, and your consideration with us right now. We’re each so grateful that you simply did. And I hope that you’ll be part of me once more on the following episode of The Wellness Mama podcast.

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