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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.

-----

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...

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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...

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Dr. Cory S. Goldberg BSc, MD, MASc, FRCS(C), FACS, MBA is a Plastic Surgeon with a fellowship in the Royal College of Physicians and Surgeons of Canada.

He is a diplomat of the American Board of Plastic Surgeons and is also a Fellow of the American College of Surgeons. He earned his MD degree from Queen’s University, Canada and completed his Plastic Surgery residency training at the University of Toronto, including a Master’s of Applied Science in Biomedical Engineering. He subsequently did sub-specialty fellowship training in Craniofacial Plastic Surgery at University of Southern California in Los Angeles, California.

• https://www.corygoldbergmd.com/
• https://www.beautyspan.com

Dr Goldberg explains his journey from plastic surgeon to longevity medicine, and explains how skin is a two-way window into our health status today and our trajectory for healthspan in the future. The short version is take care of your skin, and be careful of popular beauty products that only fake the look of health while actually injuring your skin.

How are you doing in your health trajectory? You are doing well if you:

• have healthy looking skin (not: thin, crepey, spotty)
• are strong enough in all muscles
• have endurance for movement
• have little pain in your body
• have regular (daily at least) bowel movements
• are able to sleep and wake on a natural circadian rhythm without drugs
• can go without eating for a day without a problem

Study undertaken to examine the effects of an orally effective antioxidant supplement consisting of vegetable origin SOD chemically combined with wheat gliadin, GliSODin, on parameters of muscle damage, inflammation, and work performance in elite rowers during intensive physical activity. https://www.mdpi.com/2079-7737/11/10/1437

Link to a website for a research community dedicated to the understanding and advancement of GliSODin SOD / gliadin complex

Episode 123 | Inspiring Stories of Older Athletes | Lauren Hurst

3 ways to support our show:

• Leave a review (or share this episode)
• Check out our Fullscript site to save big on high quality supplements. Thank you!
• Email us your questions at info@wiseathletes.com.

*This content is never meant to serve as medical advice.

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Rick Olderman, a licensed physical therapist with over 25 years of experience, is a best-selling author and respected speaker in chronic musculoskeletal pain. Rick transformed countless lives at his Denver clinic with his innovative approach to treatment. Rick is also the creator of a online programs revolutionizing treatment for chronic back, knee, head, shoulder, hip, foot, and migraines.

Rick's latest book, Pain Patterns: Why You Are in Pain and How to Stop It, is a groundbreaking guide for overcoming chronic back pain, sciatic pain, and SI joint pain. Rick shares the insights and techniques that have helped thousands of patients solve pain problems without giving up what they love to do.

rickolderman.com

Rick walks me through his journey to solving pain problems remotely....without hands-on treatment....and his confirmation of the importance of first identifying the root cause of pain before launching into a series of generic solutions to find something that helps the symptoms. There are no one-size-fits-all solutions for pain.

During the chat Rick walks me through a low back test and solution, and an upper back test and solution...both of which have been helpful to me. Do you have low back pain or upper back or neck pain? You will get immediate help from this episode.

Click the book to read more on the Amazon website.

Episode 73 | An Easy End to Pain | Rick Olderman

3 ways to support our show:

• Leave a review (or share this episode)
• Check out our Fullscript site to save big on high quality supplements. Thank you!
• Email us your questions at info@wiseathletes.com.

*This content is never meant to serve as medical advice.

Pro Level Supplements

WiseAthletes on FullScript

Hey Everyone, welcome to WiseAthletes, your source for discovering how to flourish as an older athlete, and find your path to longevity in sport. I'm your host Joe Lavelle.

Today on Episode 150 I am presenting Part 2 in my series on Near Infrared (NIR) light, an important environmental factor that our bodies expect to have and need for our health. But in a narrowly focused effort to improve energy efficiency, our society has shifted our indoor lighting to LEDs which are the least power hungry way to illuminate our homes and offices....but in focusing on visible light, we have lost something very important to our health. This loss is compounded by the increase in time spent indoors (estimated at 90%). Part Two of the series is with Professor Glen Jeffrey PhD, an research biologist, who has been focused on using Deep Red/NIR light to preserve and improve eye health. His lab has also discovered that a short exposure to deep red (670nm) light measurably reduces blood sugar. Deep Red (670 nm)/NIR (700-2,500nm) light acts to increase ATP production and while blue light reduces ATP production. Low ATP production leads to, in the short term, lower visual acuity, while in the long-term, to photo receptor death (macular degeneration).

"Retina has an enormous metabolic rate...things that burn a lot of energy age fast...by the time you are 70 years old, you've lost 25%-30% of the central photo receptors in your eye....even if you are healthy"

"Retina is a sports car....goes like crazy, burns vasts amounts of energy, but also has a frailty in it. It needs a lot of looking after." You cannot recover lost photo receptors but you can slow the rate of decline by preserving the function of mitochondria in the retina. And you can improve eye function within 3 hours with as little as 1 minute of exposure to deep red and NIR light (targeted LEDs and the effect lasts for days. Incandescent lights also work (if your government hasn't banned them), and natural light is the best solution (if you live far enough South, or it's the right time of year).

The morning is the best time of day for red light to improve mitochondria energy production (it doesn't work after norming!)

Overall metabolic health PLUS deep red light ---> helps the mitochondria in the retina to produce a youthful level of energy to continue to function well enough to survive and allow us to see.

The scary bit is you and I have already lost a lot of our photo receptors (vision)...we just cannot tell yet. Now is the time to stop it.

Professor of Neuroscience, Institute of Ophthalmology, University College London (UCL Profile)

Professor Jeffery researches the intricate relationship between light, mitochondria, and health. Mitochondria (the “powerhouses of the cell”) are responsible for producing nearly all of the energy produced in the body. Sufficient exposure to red light / NIR lightwave frequencies can significantly boost mitochondrial function, leading to a range of health benefits, including:

• Improved cellular energy production
• Reduced inflammation
• Accelerated tissue repair
• Enhanced cognitive function
• Anti-ageing effects

• Glen Jeffery (@glen_jeffe5111) — biologist specializing in NIR light effect on the body
• Bob Fosbury (@BobFosbury) — astrophysicist expert in light (electromagnetic waves in frequencies from UV to IR) and penetration into the human body
• Scott Zimmerman (@SZimmZoo)— optical e...

WiseAthlete Supplements

Hey Everyone, welcome to WiseAthletes, your source for discovering how to flourish as an older athlete, and find your path to longevity in sport. I'm your host Joe Lavelle.

Today on episode 149 I am starting a 2-part series on Near Infrared (NIR) light, an important environmental factor that our bodies expect to have and need for our health. But in a narrowly focused effort to improve energy efficiency, our society has shifted our indoor lighting to LEDs which are the least power hungry way to illuminate our homes and offices....but in focusing on visible light, we have lost something very important to our health. This loss is compounded by the increase in time spent indoors (estimated at 90%). Part One of the series is with Scott Zimmerman, an optical engineer, who has been focused on quantifying the health effects of natural sunlight and designing indoor lighting that reintroduces near-infrared into our homes and offices (that does not run afoul of the Department of Energy). NIR light acts to increase ATP production and while blue light reduces ATP production. But blocking blue is a half-measure The real problem is the missing NIR light that you can get in the sun (or better yet, shade) if you would only spent a lot more time outside. Or, you can fix your indoor lighting.

Founder of Silas, Inc., maker of NIRA lighting (https://niralighting.com/). Scott has more than 35 years of experience in the fields of lighting and displays. His innovations and inventions have been used successfully in a wide range of military and commercial products that include night vision displays, liquid crystal display backlighting designs, and lighting fixtures.

• Scott Zimmerman (@SZimmZoo)— optical engineer specializing in building light sources which minimize the health detriments of indoor lighting
• Glen Jeffery (@glen_jeffe5111) — biologist specializing in NIR light effect on the body
• Bob Fosbury (@BobFosbury) — astrophysicist expert in light (electromagnetic waves in frequencies from UV to IR) and penetration into the human body

• https://niralighting.com/
• https://youtu.be/6Win49aeh8A?feature=shared
• https://youtu.be/16UHK1gPUO8?feature=shared
• https://youtu.be/isz2IQs_EPg?feature=shared
• https://youtu.be/wadKIiGsDTw?feature=shared

• Episode 108 Red-NIR Light Therapy w/Dr Zulia Frost
• Episode 105 -- UV Light Sweetspot w/Prof Prue Hart/

• Dallaghan, Paul. “Mitochondria (Cellular Energy Batteries) Enhancement with Red Light and Near-Infrared (NIR) Light Therapy.” Samahita Retreat, www.samahitaretreat.com/mitochondria-cellular-energy-batteries-enhancement-with-red-light-and-near-infrared-nir-light-therapy/. Accessed Jan. 26, 2021.
• Reiter, Russel J. and Zimmerman, Scott. “Melatonin and the Optics of the Human Body.” <...

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Hey Everyone, welcome to WiseAthletes, your source for discovering how to flourish as an older athlete, and finding your path to longevity in sport. I'm your host Joe Lavelle.

Socrates warned us to beware the barrenness of a busy life. I understand that all too well these days. If you are like me, you are so busy doing the many things you HAVE to do plus your athletic longevity efforts to live long strong, including getting good sleep, eating a good diet with enough of this and not too much of that, and getting enough high and low intensity exercise … that the days just flash by. Time is flying by. Which is the exact opposite of what I am after.

The missing ingredient, I think, is marking time with powerful memories: and for me powerful memories come of adventures that provide experiences that had such powerful emotions that my brain stored the memories very securely. These experiences mark time and give my life a sense of fullness.

This idea is why invited Brian Keane to the show for episode 148. You probably know Brian. He is famous for his epic adventures in the Sahara desert and the arctic and more.

In our chat we discuss how to pick adventures and how to up your game to prepare for them while accomplishing your health and fitness goals for life.

I have to say that Brian is amazing and my conversation with Brian has had a big impact on my thinking. My mind is now focused on returning to my roots as an adventurer. I hope Brian has a powerful effect on you too

Who said “Life is either a daring adventure or nothing at all”?

• Powerful memories to mark time for a full life
• Feel proud of overcoming fears
• Motivation to up your fitness game, both mentally and physically
• Find your people; make life friends

• Brian has also completed some of the worlds most gruelling endurance challenges, such as six back to back marathons through the Sahara desert, a 230km through the Arctic and multiple ultra-marathons, including a 100 mile ultra-marathon in the desert in Nevada.
• Brian is the host of one of Ireland and the UK’s top health podcasts, which is regularly featured #1 on the iTunes Health Charts.
• Brian is a three time best-selling author with The Fitness Mindset, Rewire Your Mindset and The Keane Edge: Mastering the Mindset for Real Lasting Fat Loss.
• Over the past ten years, Brian has become one of the most recognised faces in the Irish health and fitness industry. He has spoken at major wellness events such as Wellfest Ireland and Mefit Dubai, was a Keynote speaker at Google HQ and has done corporate wellness talks for Allianz Partners, SAP and Acorn Insurance.
• briankeanefitness.com
• @brian_keane_fitness - Instagram

• Joe & Pete's Matterhorn & Mont Blanc trip report
• 5 14ers on my 40th Birthday with Brian trip report
• The 2 Joes Bolivia Peak Bagger trip report