Professional Grade Supplements for WiseAthletes

Dr. Gillett enjoys providing holistic individualized care to his patients. His practice includes preventative medicine, aesthetics, sports medicine, hormone optimization, obstetrics and infertility, integrative medicine, precision medicine including genomics, and aesthetics. He believes that each human is a unique creation that requires attention to their body, mind, and soul. He uses shared decision-making and an evidence-based approach. He firmly believes “food is medicine” and “exercise is medicine”. Dr. Gillett describes the “7 pillars of health”: exercise, diet, sleep, stress, social, sunlight, and spirit. These are more powerful than any medication or supplement. He enjoys spending time outdoors on the farm with his wife, two sons, daughter, and wolfhound.

• Kyle's website: kylegillettmd.com/
• Gillett Health website: gilletthealth.com/
• Kyle's YouTube Channel

Kyle's Credentials:

Dr. Kyle Gillett is a dual board-certified physician specializing in family medicine and obesity medicine.

He earned his medical degree from the University of Kansas School of Medicine and completed his residency at Cox Family Medicine Residency

Kyle walks me through the details behind: hair loss, BPH (benign prostate hyperplasia), and low T, what we can do to keep it from happening or stop it, and his perspective on choosing between finasteride and dutasteride....two of the major players in solving the big 3.

Key Points:

• General recommendations for older m
  1. once a week 1mg dutasteride is a good preventative program (hair and prostate) with limited side effects (sunflower lethicin )
  2. Low dose tadalafil EOD or daily
  3. TRT if needed and risks (cancer) are low
• Hair loss regiment ( 3 layers)
  1. anti androgen (dutasteride)
  2. growth agonist (minoxidil)
  3. micro needling
• Big 3: hair loss, prostate growth (and cancer), and low T. Related?
• People with insulin resistance, higher IGF-1, more pronounced metabolic syndrome (pre-diabetes, type 2 diabetes) are more prone to issues
• Metabolic syndrome and sleep apnea are the two leading causes of low total testosterone (but not necessarily causing low free testosterone)
• Free T and DHT matters more for athletic performance and body composition
• Total T matters more for how you feel, and for delivery of androgens to the prostate (growth)
• Several different types of 5 alpha reductase enzyme; finasteride and dutasteride have different effects on each which is why they can have different effects.
• It mostly about the ratio of testosterone plus dht vs estrogen. If the ratio changes you are more likely to have symptoms of high estrogen
• Free T = calculated with total T and SHBG (tightly binding) and albumin (loosely binding)
• Free T should be 2-3x lower than estrogen (in normal, not same units). If 4-5 lower estrogen too high.
• free t of 15 ng/dl; estrogen pg/mil of 45 (45/15=3)
• Free T usually...

Professional Grade Supplements for WiseAthletes

Dr. Mike T Nelson is a research-fueled Fitness and Nutrition educator. Dr. Mike has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. Better health as a foundation for better athletic performance is his specialty. He is the legendary creator of the Metabolic Flexibility and Physiological Flexibility programs.

Dr Mike T Nelson Website

Dr Mike's Credentials:

• PhD in Exercise Physiology from University of Minnesota
• BA in Natural Science from St. Scholastica
• MS in Biomechanics from Michigan Technological University

• Adjunct Professor in Human Performance for Carrick Institute for Functional Neurology
• Adjunct Professor & Member of American College of Sports Medicine

• Instructor at Broadview University
• Professional Nutritional Member at the American Society for Nutrition
• Professional Sports Nutrition Member at the International Society for Sports Nutrition
• Professional NSCA Member at the National Strength and Conditioning Association

Dr Mike is famous for his ability to develop training protocols that bridge the gap between scientific research and actual results for his athletes.

Dr Mike joins me to provide a framework for the crazy stuff we've all heard about and done....that might even make a big difference in reducing biological age and unlocking peak athletic performance. Some of this these therapies you may already be doing, such as sauna or cold therapy, or Wim Hof breathing or breathholds. But listen in to understand why these interventions work and how to organize them intelligently to enhance your resilience, longevity, and physical potential.

Whether you’re an athlete or someone striving to feel younger and stronger, this episode is packed with insights to help you thrive.

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TEMPERATURE --Cold and heat exposure – embrace the temperature extremes. Turn your body into a machine that thrives under temperature duress.

• Hot -get hot outside or sauna
• Cold - cold water immersion, get cold outside, cold showers (see protocol below)

pH -- ACIDIC vs. BASIC -- teach your body to handle high intensity exercise ("the burn") as well low-CO2 from hyperventilating

• Acidic: HIIT -high intensity exercise (Maximum Effort for a short time)
• Basic: Fast Breathing (supra ventilation) techniques like Wim Hoff and others, lower intensity exercise (Sustainable Effort for a long time)

O2 & CO2 REGULATION -- expand your tolerance of higher CO2 with restricted and nasal breathing

• High CO2 Tolerance: light exercise with nasal breathing, slow/restricted breathing techniques and breath holds
• Low O2: high altitude training if you have access, shallow breathing for 10 minutes to bring SpO2 down and hold under 90%

EXPANDED FUELS -- train your body to burn everything (fat / ketones vs. carbohydrates / lactate), and switch between fuels easily. Intermittent fasting and keto cycling aren’t di...

Professional Grade Supplements for WiseAthletes

Nic Verhoeven PhD is the host of Physionic, an educational platform on YouTube dedicated to making medical research understandable to empower individuals to make informed health decisions. Dr. Verhoeven's specialty is translating hard data from complex scientific studies into understandable and actionable information for the lay public. In this mission, Nic is entirely successful.

Youtube.com/physionic

NIc's Credentials:

Ph.D. in Molecular Medicine / Cell & Molecular Physiology Cell & Molecular Biology Researcher [10 years] M.S. Exercise Physiology Professor of Physiology, Nutrition

Nic and I boil the ocean on many topics that needed answers from the best source of scientific research findings. Nic is the best science communicator in the business. Our chat ran a bit long but it will be worth your time. Enjoy!

Below are my notes that Nic referred to during our conversation....Nic agreed with some of my thoughts but not all...listen to Nic, not me.

Layer #1 – the base layer…stuff to avoid… interventions with the fewest side effects are the stupid things you stop doing….any thoughts on the stuff to avoid?

1. Avoid narrow diets for long periods of time…eat a variety of foods
2. Avoid pollution / toxins….no smoking or any smoke in lungs, avoid heavy metals, plastics, nnEMFs, other?
3. Stop screwing up your circadian rhythm…don’t need stimulants to wake up and drugs to feel sleepy…nighttime lighting, eating late, etc…”coffee is good for you” yeah, but don’t need it
4. Stop drinking poisons…using alcohol (in drinks, in mouthwash) that kills NO production from diet.
5. Stop sitting all the time … Move throughout the day not just during workouts. And don’t wear shoes all the time…your feet will thank you
6. Stop being inside all the time …losing out on NIR/UV…too much blue spectrum from “white” LEDs. Get sunlight …open a window, go outside, use a full spectrum lamp if you cannot get out enough

Layer #2 – the stuff where the max or min is better (no U shaped curve)…so much of biology is about the sweetspot…not too high or too low…but some things DO fall into the bucket of extremes are best …. any thoughts on these?

1. apoB low as possible?
2. Polyphenols… high as possible? 30 plants every week
3. Fiber …for SCFA, for bowel transit…keep chronic inflammation low
4. Advanced glycation end products (keep blood glucose in normal range & minimize burned foods)
5. Fat isn’t bad…Visceral fat is bad … keeping / building muscle while losing / avoid adding visceral fat
6. Alcohol doesn’t help much…reduces glutathione, impairs sleep, …learn how to relax without drugs
7. Smoke in lungs – smoking, fires, etc
8. Mouth breathing… Minimize mouth breathing….filtering, moisturizing, NO from nasal passages
9. Viral load – exposome?
10. Stimulants – caffeine, nicotine – double edge sword…don’t need it
11. Max Mitochondria / ATP production – energy to power the cells to live and function properly…see layer #3

Layer #3 –a vigorous life for a dynamic physiology…the older athlete does not have the resilience of the young….we have to be more mindful…more purposeful in providing the right stimulus to the body to encourage the adaptations we want. A steady state is only for dead people…. So, what can we do to create the upward spira...