In Episode#10, Dr. Jill talks to Dr. Anna Cabeca about her new book Keto Green 16 and optimal ways to feel great post-menopause.
Dr. Anna Cabeca’s Website: https://drannacabeca.com/
Get Keto-Green 16: https://book.ketogreendiet.com/get-keto-green-16
Dr. Jill Carnahan is Your Functional Medicine Expert® dually board certified in Family Medicine for ten years and in Integrative Holistic Medicine since 2015. She is the Medical Director of Flatiron Functional Medicine, a widely sought-after practice with a broad range of clinical services including functional medical protocols, nutritional consultations, chiropractic therapy, naturopathic medicine, acupuncture, and massage therapy. As a survivor of breast cancer, Crohn’s disease, and toxic mold illness she brings a unique perspective to treating patients in the midst of complex and chronic illness. Her clinic specializes in searching for the underlying triggers that contribute to illness through cutting-edge lab testing and tailoring the intervention to specific needs.
A popular inspirational speaker and prolific writer, she shares her knowledge of hope, health, and healing live on stage and through newsletters, articles, books, and social media posts! People relate to Dr. Jill’s science-backed opinions delivered with authenticity, love and humor. She is known for inspiring her audience to thrive even in the midst of difficulties.
Featured in Shape Magazine, Parade, Forbes, MindBodyGreen, First for Women, Townsend Newsletter, and The Huffington Post as well as seen on NBC News and Health segments with Joan Lunden, Dr. Jill is a media must-have. Her YouTube channel and podcast features live interviews with the healthcare world’s most respected names.
Dr. Jill 0:12
Okay, it looks like we are live on Facebook. Thank you for joining me, Dr. Cabeca. I want to first hear your story about how you got interested in medicine. I always love people’s stories. But I also want to know about your new book, and we’ll talk a lot about that. Before I do, I’m going to find your bio. I wanted to make an introduction. Well, maybe I’ll just wing it because I can’t find it.
Dr. Anna Cabeca 0:41
Oh, yes, just wing it. Well, we could talk about it. I’m happy to share.
Dr. Jill 0:45
Yes, I would love for you to share and get into your story a little bit. Dr. Cabeca is also known as “The Girlfriend Doctor.” I love that because it really gives the essence of the fact that you are so authentic and personable. I know both of us live by an even higher power and [have] this integrity in our practices and alignment with who we are. We’ve met many, many times and been on the same stages and conferences, and different things. But I remember specifically Bow Eason’s event when we talked about youth performance and speaking. And we were talking about story power and [were] there connecting with you and your daughter. That was so [much] fun. Was that like a year and a half ago?
Dr. Anna Cabeca 1:28
I think so. Close to two years ago now.
Dr. Jill 1:30
And I’m curious, did that impact your speaking and your story, helping to align [them both]?—because for me, it really gave clarity to that.
Dr. Anna Cabeca 1:37
Yes, definitely. I think [it helped me] share my story with power instead of [being overwhelmed by] all the emotions and feelings that come with it. [It’s about] stepping into the power of our story and being able to share it boldly because [we] recognize [that] everyone has a story. If our story helps heal someone else, that’s the power in it.
Dr. Jill 1:58
Yes. And I don’t know about you, but I remember years ago when I first put my story on my website, I was terrified because—we just talked before we went live—we’re both introverts. I wanted to keep private. But what I found is that as I share my story—and that was the first step 10 years ago now, I’m really used to sharing [my] story—but it’s a connective tissue. And those are Bo’s words, right? It’s how we connect to people, because when people hear our story, it really mirrors where they’re at. It’s not really about us anyway. But if we can be authentic and show up with: “Hey, this is where I’ve been. This is where I’m going. This is why I do what I do,” and it relates to our own story; it’s just so beautiful, the magic that happens because people can see themselves in our stories and relate a little bit easier to us.
Dr. Anna Cabeca 2:42
Yes. Absolutely. I think with our stories as we talk about what happens in our lives, what we go through, and even just the concept of who even wants to hear about our story—recognizing that it does touch so many—that’s really powerful.
Dr. Jill 3:05
Yes, speaking of [one’s] story. How did you get interested in medicine? Tell us just a little bit about how you got to where you’re at and what drove you into this field.
Dr. Anna Cabeca 3:13
Well, I have always wanted to be a doctor, Jill. I really have. And I, at a young age…
Dr. Jill 3:23
Let me get that off.
Dr. Anna Cabeca 3:24
Hold on one [moment] here.
Dr. Jill 3:33
All good. I can hear you.
Dr. Anna Cabeca 3:36
Sorry about that.
Dr. Jill 3:37
No worries; that happens to me all the time.
Dr. Anna Cabeca 3:40
I’m like, “Okay wait, let me share this!” I messed up there. All right. But when we talk about our story, when we talk about what has been a personal journey for us, that does leave some vulnerability. But what I really wanted to share is that I was six when I decided I wanted to be a doctor. The truth is, I wanted to be either a physician, a nun, a ballerina, or all three.
Dr. Jill 4:07
I love it.
Dr. Anna Cabeca 4:08
All three. And so I always joke: By default, I became a physician.
Dr. Jill 4:14
Oh, I love it. What was that middle one?
Dr. Anna Cabeca 4:18
A physician, a ballerina, and a nun.
Dr. Jill 4:21
Oh, my goodness. I love it. It’s like this creative [side], the medical science [side], and then [the] spiritual [side]. I love it.
Dr. Anna Cabeca 4:27
And what I recognize now, thinking of the Trinity—the Father, the Son, and the Holy Spirit—the ballerina is that fun, loving spirit; and then there’s the spiritual side, the nun; and then there’s the very grounded side, that here and now as the physician. So it is very cool to look at the energetic dimensions of that triad, that trinity. That brings [me] to [the] state where I am now. A spiritual life is really important. Play [and] fun are incredibly important. And the physician side—the realist, the healer, the medicine woman that I am—that’s an important part of who I am too. So all three are very, very [important].
Dr. Jill 5:18
Thank you for sharing that, because I know a lot of people who listen here [know that] I talk about my faith all the time, so they’re used to that. They know there’s no judgment; I just bring who I am to the table. But I love that because I think that’s why you and I connected deeply [and] quickly because I always feel like I can see people at a soul level and can really read higher purpose and intent. I’ve always felt this beautiful warmth and sense of purpose that you have and that you bring. And again, it’s part of your being The Girlfriend Doctor—that connection to people and humanity. And really, truly, we do medicine, but I’m always joking that it’s almost like a front for a greater cause. The greater cause is bringing hope, bringing healing, and bringing this realm of people [together], whether they’re looking for a purpose or trying to get their health back. But it kind of all dovetails in. So it really is important that we bring that sense of holding space for where people are at so that they can bring themselves wherever they’re at because that’s all part of healing, isn’t it?
Dr. Anna Cabeca 6:19
It is so much a part of healing. It’s that sense of who we are, of what we know to be true, what we feel to be true, [and] what we believe to be true, that is going to help us heal. And we talk about the placebo effect as well as the nocebo effect, right? So we have that placebo effect. If we think that it is going to help us, it will likely help us. If we think it’s going to hurt us, it will likely hurt us. Hence the fear around coronavirus and viruses in general, quarantine, and maybe even other people. If we focus in that way, it’s going to work against us. Versus, if we focus on the positive—how great connection is for the immune system, how it increases oxytocin, how it empowers us—then that is a medicinal positive. We’ve turned a negative into a positive. I think that’s a huge shift. And by the way, when my daughter and I met you in person in Santa Monica, she was like, “She just has the most beautiful spirit!” So I love that you radiate that.
Dr. Jill 7:29
That means a lot to me. It’s funny because certainly we’ve had the isolation, and we’ve had this stay at home and [be] safe at home [mentality]. At least here in Colorado, it’s lifting restrictions a little bit, but we’re still following a lot of guidelines and masks and stuff, which is perfectly appropriate. But one of my thoughts through this has been, “Why are we not taking into account the effects on the immune system of social isolation?” This is going to be a trauma for a lot of children—adults too, right?—[as well as] all of these [other] things that we’re not thinking about, and of course the economy. I like to think bigger. And I’m not against anything that’s happened, and I’ve taken it all seriously. But I love that you mentioned oxytocin and connection because think about the people who are elderly or isolated; they have been isolated for six to eight weeks or longer without touch [or] hugs. That’s a really big deal on the immune system. We have to take that into account as we expand and go back to life as normal, or as normal as it can be.
Dr. Anna Cabeca 8:32
Yes. And I think that’s an important thing, to check in, because we can assume it’s not affecting someone just as well as we can assume it is affecting someone. Checking in is really, really important. Even with my daughter, I was thinking, “Oh my gosh, how is this affecting her [and] her sixth-grade year, her middle school year.” She missed her play. She was in Fiddler on the Roof; she was the matchmaker. So she had some fun little part there, and [I was] like, “How is this affecting her? How is it affecting her?” All her horse shows were canceled. “How is that affecting her?” And then, missing her friends, how was that affecting her? So far, she’s like, “Nope. I’m fine. It’s good.” She’s just going with the flow. [With] the changes that I’ve seen in my own daughter’s life as well as in the team I manage and work with, you can’t just assume that something is up.
Dr. Jill 9:36
It’s so interesting because the same thing [has happened in] my office; they’ve been troopers. Because we have a retail store and shipping, we actually have gone in the entire time. We’re a medical business, of course, but we have had no one come in or out of the door. Shipments are at the door. No one [comes] in, and no patients in so it’s been all virtual. But what’s interesting is that I have seen this really interesting curve where first [there was] panic and fear, and then people were kind of like: “Oh, this is nice to be in our pajamas. Everything’s cool.” And then at the end, they’re like, “I’m so tired of this.” I’ve seen this. I’ve had to be a cheerleader. And my staff is great, granted, but this is reality, and we’re all dealing with changes. And I’ve noticed, like you said with your team or checking in, that I’m playing a [much] bigger role in being present and making sure they’re okay. “What do you need?” “Do you need a break?” [and] whatever things that they need and checking in because it’s a whole different experience. And then [there are] the stressors because people outside are frustrated, overwhelmed, or sad. I’m curious as to how, when you’re interacting with your staff or your patients, you deal with the fear?—because the fear is real and it’s prevalent out there. Any thoughts on how you encourage people or help them to get out of that space?
Dr. Anna Cabeca 10:44
Well, I think it’s just all [about] focusing on the positive—focusing on your own health. What do you know to be true right now? What do you know to be true right now? I think that is the first and foremost thing. What is affecting you right now? What is in your reality? Not what you see in the media, not what you hear on the news, not what your aunt Sally is freaking out about—but what do you know to be true right now? Checking in with yourself, your reality. What are your senses saying to you? What is your body saying to you? How are you feeling? Are you in a safe home? What’s the situation? For the most part, we can say, “Yes, all is good.” Check all the good boxes. “Everything’s good.” That’s the first step.
Dr. Anna Cabeca 11:29
The second part is compartmentalization. Compartmentalize when you have to deal with what’s happening in the news or you need to catch up with what’s happening in the world, your thoughts are intruding upon your peace. Do that [for] a certain amount of time each day, like from 4:00 to 4:15 each day—4:00 to 4:15, or 8:00 to 8:15 in the evening. Just take that time, journal, write, or just acknowledge the thoughts that were coming up [and] what you need to deal with so they’re not intruding upon your entire day because that’s when the hormone cortisol starts to rob our peace. It robs [us of] our peace, our calm, [and] our joy. It is the thief that comes to steal, and I really believe that that can be cortisol when it’s too much [for] too long. [By] managing that through compartmentalization, managing our stress, and focusing on the positive, we then empower oxytocin. So we empower oxytocin, we feel more joy [and] peace, and then everything else: It happens for a reason, right? It happens for a reason. We may not know what that reason is for generations, but for right now, we just take the good out of the situation as much as possible. Focus on the good in this situation.
Dr. Jill 12:53
I love that. One of the things I did a little before the pandemic [was] I took off all alerts on my phone—Facebook and LinkedIn—anything that had an alert. I’m so free because, all of a sudden, I’m not triggered into that dopamine checking, checking, checking. If I want to go check Facebook, LinkedIn, or my email, I can do that. But I get to do it when I want to, and my phone doesn’t control me. That’s such a simple thing. If you guys haven’t done that, I would encourage you to take the alerts off because it frees you. You’re no longer a slave to those alerts telling you when you need to check in; then you can decide. Then, if I want to check for—like Dr. Cabeca said—a few minutes per day at a certain time, I can decide when I want to.
Dr. Jill 13:37
Also, I used to be the person who was up at 5:00 or 5:30 on Orangetheory, raising my cortisol. Last year, I really slowed down, and I took some breaks in the morning where I’d just sit, meditate, pray, and journal. It has changed my life. What’s the funniest thing for me is that in all of my 40+ years—I mean, I’ve been normal weight—I lost 8% body fat when I stopped working out. I’ll do a few free weights. I have a pull-up bar back there, so I do some pull-ups and I walk, but I don’t do near what I used to do. And it was all that cortisol, like you said, because cortisol will sabotage, cause weight gain around the middle, and [cause a] retention of fat. To me, here I am in medicine; I know physiology. I was doing it all wrong for most of my years, and now that I sit and rest, my body’s like, “Thank you!”
Dr. Jill 14:27
And then I go into the day more prepared. I don’t know about you, Anna, but I find that I’m more able to respond to people in a way that I can meet them where they’re at. Like, something interrupts me, and instead of getting frustrated, I’m like, “Why did this happen?” And “Is there something important here for me to learn?” So I just love the new Jill. She’s so much calmer and a little bit more centered. But then just to take back control because, like you said, the news—from the beginning, I didn’t watch the news anyway, but especially now because it is going to be one of those drivers of fear and cortisol. It’s meant to do that, because, guess what? When you have fear and cortisol together, it’s addictive. They want to do a pattern [so] that it addicts you to turning on that news. And if you turn it off and get to decide and regain control, then you get to really control—like we talked about—both cortisol and oxytocin. So thanks for sharing those tips.
Dr. Anna Cabeca 15:19
That’s so true. And then, just [getting] back to that cortisol exercise activity cycle, I wear the FreeStyle Libre. I’m wearing it again. I wore it for the last year [while] creating my recipes for Keto-Green 16. [It’s] the continuous glucose monitor. I’m having a friendly conversation, so my blood sugar is nice and low.
Dr. Jill 15:36
Dr. Anna Cabeca 15:37
But if I were stressed out, it would be really, really high. And I think the same thing [is true] with exercise; we know that too. The fact that you lost 8% body fat is just beautiful and most likely increased your muscle [mass] because cortisol wasn’t breaking it down. And we can think, “Oh no, I have to exercise more and eat less,” [but] that’s not the situation at all; it’s so much more about the food we eat.
Dr. Jill 16:02
Exactly. People think, “Oh, I’ve got to restrict; I have to eat this” or whatever. And I want to talk about what you are giving people freedom to do with your new book. But again, what I found is that all of the stuff I learned since I’ve been in medical school… I have literally been a six- or seven-day-a-week exerciser and [was] pretty intense. It may not be long, like 30-45 minutes, but I chose running and high-intensity things like Orangetheory—HIT types of stuff. I thought that’s what my body wanted—I actually craved it. But what I realized is that it was not only tied to raising my cortisol—I was basically in this cortisol addiction pattern. But what’s funny, Dr. Cabeca, is that I also learned that the old trauma response, the sympathetic overdrive—which is basically when all the time we’re in this fighter flight, and that’s what we’re used to from childhood—we naturally go there because it’s comfortable and normal.
Dr. Jill 16:50
And when we slow down and go into the parasympathetic—which is [to] digest, reproduce, and eat and relax, which is like me sitting there in the morning with my meditation or my prayer, all of a sudden our body will shift—the cortisol [level] will [become] lower. And if we haven’t dealt with old emotions, old trauma, or those kinds of things, it can be really uncomfortable. And I realized that it was almost like I had to do the work and do the therapy in order for me to slow down and be still. And now I can be still because I’m okay with being with myself and [with] stillness. But if you find you’re that type of person—you’re: Go, go, go, go, go!—and you actually have trouble sitting still, there might be something going on there. I learned that from personal experience.
Dr. Anna Cabeca 17:31
Oh, it’s so true. I love that you’re sharing this because that’s a reality. I’m sure for so many people listening, that ebb and flow [is] like, “I need to be doing more.” Or, “Just sit and chill, and that’s going to do more for my physiology than anything else.” Getting a full, restorative night’s sleep versus waking up and running to the gym because it’s a to-do item [is important] and recognizing that there’s a season for everything. There really is a season for everything.
Dr. Jill 17:59
And we can probably both speak to that because, I don’t know about you, but I can confess openly here: I am a recovering workaholic.
Dr. Anna Cabeca 18:06
Me too. Me too.
Dr. Jill 18:07
I never did drugs or alcohol, but I would always find my joy and feeling of being loved [through] achievement. And then I realized, “Wait a second—those aren’t connected.” So I lived a lot of my life just feeling like achievement was how I could earn my love. And then I was like, “Wait a second—this isn’t right.” At the end of my days, I’m not going to say, “Did I work harder?” It’s: “Was I connected?” and “Did I love people well?” Well, let’s transition to your book, because I know everybody’s excited to hear about it. Tell us why you wrote this. Like, I know it’s needed; you and I [both] know it’s needed. But I want to hear from you [about] what you saw as a problem that this is solving because it’s solving a big problem.
Dr. Anna Cabeca 18:43
Yes, absolutely. I think the biggest thing is that we’ve been led down a path of a lot of misinformation and disinformation, disease-causing information, especially when it comes to nutrition and how we should eat, how we should live, and from lifestyle to the food we eat. But a lot of the focus is on the food we eat. And then we can recognize now that there are a lot of poisons in the regular food that we eat. You go up and down those grocery store aisles, and you can see carcinogens, hormone disruptors, and xenoestrogens on the labels. And that is something that we’re not even made aware of. So, number one, I wanted people to be aware.
Dr. Anna Cabeca 19:27
And also, [the book shows that] eating by our physiologic design [is important], especially in menopause and beyond, so that we can breeze through menopause and into our second spring to enjoy a life of passion, strength, pain-free, with a clear memory, expressions of joy, and enjoying the people we’re with [and] the connections we’re making, and doing it in the healthiest way possible. So writing Keto-Green 16 as well as The Hormone Fix was an act of love to enable everyone to have in their own hands this resource that will help empower their physiology by becoming insulin sensitive [and] getting control of cortisol and alkalinity, so that green aspect, not just in what we eat but how we live, how we think, what we drink, who we eat with—all those things can affect our physiology. So really, being able to look at that [is key], [along with] empowering our most powerful hormone, oxytocin. So [I was] building that into the pages of this book.
Dr. Anna Cabeca 20:30
And Keto-Green 16 builds on the philosophy and the foundational book, The Hormone Fix, also with some recommended supplements but an immense chapter two. [It’s about] bringing this into this 16-day plan as a plan that we can bring now into our virtual communities, into our virtual workspaces, into our Bible studies, into our home groups, into our book clubs, and in all these ways. As group, we can do this together [and] encourage each other in a healthy way. That’s been missing for a long time, and I think that’s enabled us to have more susceptibility to illness. We know that America is being hit really hard because of obesity, hypertension, [and] diabetes. We’ve created some unhealthy cell membranes; we need to heal them as quickly as possible. It’s like you say: Eat the rainbow, right? Eating a rainbow [of] foods that are low in carbohydrates and with fabulous meats or proteins and healthy, healthy fats—we need fats for hormones—and doing intermittent fasting and stopping snacking [are all important]. [This is] especially [true] with women going through menopause because hot flashes are associated with insulin resistance, among other things. [Living] this lifestyle, not just about what we eat [but also] when we eat and when we don’t eat, improves our physiology so quickly. I mean, it’s beautiful what we’re seeing in just 16 days.
Dr. Jill 22:00
That’s amazing because I know I’ve done [things] like 30-day eliminations and stuff. But 16 [days] sounds shorter, but I can totally see how you’d see a really great impact in that amount of time. And almost anyone listening is like, “Well, [in] 16 days—I can do anything for 16 days.” And then they like it, and they’re like, “I want to keep going.”
Dr. Anna Cabeca 22:16
Yes. [It’s about] making changes and discoveries. And for me, I consider urine pH testing a vital sign. Urine testing, whether it’s pH and ketones—but definitely pH testing—is another vital sign. It’s like our temperature, right? It can tell us how well we’re doing [and] how well we’re managing stress. And it was an ‘Aha!’ moment for me, Jill, when I found that cortisol increases hydrogen ion secretion across the renal tubules, creating an acidic urine pH, which makes so much sense. You can be eating perfectly, like our vegan vegetarians eating these great organic plant-based foods, but still be acidic because you have too much stress. And discovering what we need to do, like meditation, gratitude journaling, [and] shifting our mindset to free us from toxic thoughts can be a huge difference in our lives.
Dr. Jill 23:10
So I love that because I’m a fan of… You mentioned your blood glucose monitoring, and I have my Oura ring, which monitors my heart rate variability, my sleep, and all that. But I think these are tools that people can get. And there are all [kinds] of price ranges. You don’t have to spend a lot of money. You can get apps on your phone to track your sleep. This ring is about $300, so [it’s] not cheap but also not out of the [price] range of some people. And then your glucose monitor—same thing. But pH strips are not that expensive.
Dr. Anna Cabeca 23:36
Dr. Jill 23:36
Tell us just a little bit about what people would look for if they’re testing and the ranges of optimal acidic versus more alkaline.
Dr. Anna Cabeca 23:44
Yes. So I typically tell clients I want them to be seven or greater—seven or greater. Seven is neutral, but anything over seven is considered alkaline. Typically, by the end of the 16 days, they’re getting into the seven to eight range without trouble. Waking up alkaline and going to bed alkaline—that’s really big for me. So the practice of doing that during the day when we’re stressed, if we’re dehydrated, or if we just worked out, we’re going to have some more of an acidic urine pH. But [it’s important] to pay attention when that’s happening. And then [consider]: What can you do to try to shift to being more alkaline during those times? Will the practice of meditation [or] maybe more hydration before or after your workout shift your physiology or urine pH a little bit? So seven to eight, I mean, it’s perfect, but I want them to average seven.
Dr. Jill 24:37
This is great information because, again, it’s a practical [and] very inexpensive way. People can get them from you on your website or anywhere else and do this themselves at home. It’s not expensive. I love this idea, and I love the ability to basically make an intervention and then see in real time how your intervention is affecting your physiology. So I think this is brilliant, Dr. Anna. I also want to say, just from my perspective, that I deal with a lot of environmental toxicity, chronic infection, and chronic illness.
Dr. Anna Cabeca 25:05
And mold. Don’t forget mold.
Dr. Jill 25:06
Mold for sure. And the biggest thing my patients deal with in their detoxification process is staying alkaline, because when they have a Herxheimer or die-off reaction, it’s often because they’re so acidic that the enzymes stop working appropriately. So from my perspective, I can just say the liver and the whole bio-transformation of phase I [and] phase II, excretion through the bile acids, and in general, your kidneys, your lungs, and your skin work better at optimal pH. This is actually really core. And I love that now I can give people your book because that makes a whole lot of sense to do in conjunction with the detox. But even more at the very basic level, I’ll have people drink mineral water, get more minerals, or do things like [drink] Alka-Seltzer Gold, which is kind of a silly little old remedy. But it makes your body more quickly alkaline when you’re in a detox reaction. So we’ve known for a long time that anything we do to alkalinize the body, people will feel better in real time.
Dr. Anna Cabeca 26:01
They will feel better. They feel better, and they feel more grounded. I’m glad you’re doing that too. So you’re having your clients check their urine pH during this and really optimizing it. Something [else] we do too—I call it my Mighty Maca alkalinizing elixir—it’s the Mighty Maca, which has 30 superfoods, but with some apple cider vinegar and a squirt of lemon. And if they’re still acidic, [what may help is] to add just some plain baking soda, just a little bit until you start shifting, so you can get that feel [and] open up the detox pathways. I really, 100%, see the improvement in cellular function [and] the decrease in inflammatory symptoms as a positive symptom of that.
Dr. Jill 26:46
This is huge because most of my patients who are on a detox protocol—especially [those with] mold, which is so toxic—get stuck because the detox causes so much acidity. They get stuck because when the body becomes acidic, the enzymes that are helping the body get rid of toxins stop working. At a certain pH level, they’ll just stop or decrease their effectiveness. So this is so important across every illness [and] every disease. And clearly, like you said, [going] back to even the virus, nowadays [for] a lot of our patients who are obese, diabetic, heart disease—all of these metabolic issues are, at their core, acidic diseases. So it’s really relevant. So tell someone, practically speaking, what would a typical day in the life of Keto 16 look like? Like, what are people eating on the diet?
Dr. Anna Cabeca 27:33
Yes. We have a great app. It’s at DrAnna.com/ketocalc.
Dr. Jill 27:43
We’ll put a link on there.
Dr. Anna Cabeca 27:45
Yes. And that is a keto calculator to look at based on your activity level, your age, and if you want to lose weight or gain weight—kind of what a keto-green day would look like with just a regular [routine of] three meals during a keto-green day. But with Keto-Green 16, we do a 16-hour intermittent fast from dinner to breakfast. But we work up. So for anyone who’s new to intermittent fasting, start at 12 [hours], go to 13, go to 14, go to 15, go to 16. Allow yourself that time and patience to work up to it so that we’re not pushing our bodies. It is a marathon, not a sprint. We don’t go deadlift 200 pounds—or however much is a lot, it sounds like a lot—[or] a high amount of weight right out. We work our way up, and the same [is true] with intermittent fasting and extended fasting. So that’s really important. So a day in the life… I’ll tell you, yesterday I was doing a TV show. So I broke [my] fast with my curry chicken skillet recipe, which is on day two of my Keto-Green 16 plan, served over cauliflower rice, and topped with a cilantro coconut cream cashew sauce. So they put cashews in there, coconut cream, cilantro, and some lime juice, and just added that over the curry chicken and the cauliflower rice. It was just amazing! So that’s a break fast. That’s a substantial break fast, like when we break fast. And then I had a keto-green shake in between, which was just my keto-green powder because I’m in so many interviews. So just my keto green meal replacement powder with a couple of scoops of Mighty Maca. I had that before I had dinner. So I broke [my] fast around 10 to 11 a.m. And then dinner at 6 p.m., with a keto green shake around 3 p.m. And we had our harvest beef stew. So it had kale and grass-fed ground beef with a beautiful stew, just a clear broth and some celery in there, and hearty vegetables. Really, [it was] a delicious, super dinner. So that was dinner. And then [I have] water in between meals, not with meals, so that we’re not diluting our digestive enzymes. And yes, that was primarily my day.
Dr. Jill 30:08
Oh gosh, I’m salivating; that sounds so good!
Dr. Anna Cabeca 30:09
I’m not hungry right now because I just had a keto-green shake so far today.
Dr. Jill 30:13
I love it. Do you like to cook? Is that something you enjoy doing?
Dr. Anna Cabeca 30:17
I do. I love to cook when it’s not just for me. I like to cook for everyone. Now that all the girls are home, I love to cook. I love when we’re all cooking together and in the kitchen together. I love that! I love that. But in general, I don’t love prep work [or] clean-up work, but I love the creative part.
Dr. Jill 30:36
Oh, that’s amazing. That’s like the ballerina part.
Dr. Anna Cabeca 30:40
Yes! Oh, my gosh, it is. You’ve got to have that play part in there.
Dr. Jill 30:44
Yes. Totally. Now, do you have four daughters?
Dr. Anna Cabeca 30:46
I have four daughters, yes. You met my middle one, Amira.
Dr. Jill 30:49
Yes. And then at the last IFM, I think I met almost all of them.
Dr. Anna Cabeca 30:53
You met my two oldest ones. I don’t think my littlest one was there, my 12-year-old. But yes, you met Brittany and Amanda too. Yes. So you’ve met my girls.
Dr. Jill 31:05
I love it. And what I love about you too is that you have this beautiful, beautiful family—beautiful daughters. They all clearly love and adore you. And it speaks to the authenticity of what [you do]. You live life and do life, and you’re still a mom, and you’re still an inspiration to your daughters. And I love seeing them. Like, here you are at your booth, sharing your products and everything, and your family was there doing that with you. To me, that just speaks volumes of who you are.
Dr. Anna Cabeca 31:32
Dr. Jill 31:33
It was fun to see it. I think I took a photo with you guys. I was like, “I want to be with the cool Cabeca girls.”
Dr. Anna Cabeca 31:36
I love it! I love it. Yes.
Dr. Jill 31:38
Awesome. Well, someone else asked, “What are some alkaline foods?” What foods? And I even have a little card here that you include, so I’ve got the cheat sheet here. But I’d love to know, [and] people are wondering: What kinds of things could they do?—besides [what] you said [about] the apple cider vinegar with lemon in the morning with water.
Dr. Anna Cabeca 31:59
Yes. So all the dark green leafies—all of those dark green leafies. And one of the most alkalinizing [foods] that I’ve thrown away for decades are beet greens. So the greens—cut off the beet. Wash those greens really, really well because they get sandy. But [with] those beet greens, saute them in ghee with some slivered onions and add some lemon juice to take away the bitterness, and you will be alkaline. That is a powerful alkalinizing food. It is magic. Beet greens are magical. And then Kale, collards—we’re in the south, so collard greens—Swiss chard, and all your herbs and spices, parsley, cilantro. Sprouts, like broccoli sprouts [and] clover sprouts—a nice variety of sprouts is really beautiful—and the cruciferous vegetables. These are all low-carbohydrate alkalinizers. Fruits are alkalinizing for the most part too, but they’re too high in sugar to be included in Keto-Green, with the exception of three key digestive fruits that I included in my program to add as long as it doesn’t kick you out of ketosis.
Dr. Jill 33:03
What are the fruits?
Dr. Anna Cabeca 33:06
Papaya [is] so good for digestion. [It has] papain enzyme. Pineapple [is] very fabulous, and then mango. You know, a little bit goes a long way.
Dr. Jill 33:19
Like a garnish, right? I could see that on one of your chicken or salmon dishes, right? You probably have it in your recipes.
Dr. Anna Cabeca 33:24
Oh yes. And then, we have a mango coconut sorbet. [It’s] mostly full-fat coconut milk. Blend in some mangoes, blend that in, freeze it, and just scoop it out and have that mango coconut sorbet. So that adds a nice finishing touch. And typically, we want that sweetness—a little bit of digestive enzyme—in the evening meal. That helps your body digest over night, and a little bit [of a] higher carb [intake] in the evening will also help increase serotonin and tryptophan so that we get that better night’s sleep.
Dr. Jill 33:59
I couldn’t agree more, because, especially for people who have adrenal HPA axis dysfunction—they tend to have more flatline cortisol [levels]—I’ll usually say: “You really want that protein and fat in the morning. Then if you’re going to have carbs, which you [do] need, a little bit in the evening.” Just like you said, they’ll tend to sleep better [by doing it that way]. If they don’t, what happens [is what] I’ve seen with the people with HPA axis dysfunction: They’ll be sleeping overnight, and their blood sugar is not stable. It will drop in the middle of the night, [usually between] 2:00 [and] 3:00 a.m. Then their cortisol will rise, and they’ll wake up wide awake because of that cortisol spike. When your body goes hypoglycemic or [has] low sugar and it’s not regulated with the keto plan, then cortisol will rise and tend to wake you up. So a lot of times, having that meal like you just described in the evening will prevent that and prevent waking up at night.
Dr. Anna Cabeca 34:46
Absolutely, exactly. And what are some other key things that you do to help people get a good night’s sleep? I want to hear what you do because I’m like the classic OB-GYN; I struggle with [getting] a good night’s sleep, I do. I have my latest new thing, which is my weighted blanket by Xalm; oh, my God! I love it.
Dr. Jill 35:07
Me too; I’ve got Gravity, but same thing. It’s so funny because I have a friend who’s like a naturopath, a chiropractor, and a physician, and we’ll get together sometimes and always trade these fun biohacks. So the last time I went to dinner at her house, she was like, “You’ve got to see what’s in my bedroom.” The kingsize weighted blanket—that was the talk of the evening. [I was] like, “I want one of those.” So if you guys haven’t heard of the weighted blankets… What brand do you have, Dr. Anna?
Dr. Anna Cabeca 35:33
I have Xalm. I love it. It is so good. So that is my favorite.
Dr. Jill 35:40
And I have one called Gravity, but again, they’re all kind of equivalent. It’s so helpful. So what this is is a weighted [blanket]. Mine is 20 pounds. If it’s king-size, it might be up to [something] like 25 or 30 pounds. Mine is a single. I have a king bed, but I just lay it over my side of the bed. Basically, that weight is almost like [being] in utero or in the womb. Even children with autism benefit because it calms the nervous system. It’s like this pressure, like being held by your mother or being in the womb. It tells your nervous system [in a sense]: “Hey, everything’s okay. You can relax and go into a parasympathetic state.” And it’s amazing.
Dr. Jill 36:13
Other things: I have a routine every night. I take an Epsom salt bath. And I always do—the six-pound Costco-sized bags—half a bag. So I do a lot of salt because I want [it to be] water-saturated so that the gradient drives it into my tissues because magnesium is calming. And it also has sulfate for detox, so you got this detox calming bath, great for muscle soreness. And I’ll use a little lavender essential oil or eucalyptus in my bath. I’ll have a cup of tea. And usually, I listen to [something] like a podcast that for me is relaxing or an audiobook while I’m taking my bath. But that’s kind of my ritual. Magnesium is so simple, but magnesium and glycine or magnesium glycinate are really great for sleep.
Dr. Jill 36:53
I love that you mentioned increasing serotonin. We can actually give supplements like tryptophan and 5-HGP that will both increase serotonin and melatonin. There’s a small percentage of people that have an upregulated enzyme called IDO that will not react well to that, but it’s a small percentage. And you’ll know it because instead of sleeping peacefully, you’ll be wide awake. So then you just stop it; no big deal. There are other things, like GABA, that you can take orally. And now there are so many liposomal formulations. Quicksilver has some really great ones that have either CBD or without CBD. They have just GABA and theanine. Theanine is a great nutrient for those of you who have the brains that are going. It’s a good kind of calm alert. It’s also in green tea. But for some people like me who like to think at night, if I take theanine, my brain will keep going. So that might be a better [option during the] daytime for those of you who are very cerebral—in your brains. And the ritual, I think, is so key because often we’re on our screens or we just get off a phone call or we just watch a television show, and then we expect our body to… So I think some sort of ritual—if you can incorporate a bath or some sort of ritual that gets you ready [for sleep]. An hour before you’re going to bed, you should shut off the screens, take your bath, [and] do your ritual because it prepares your body for sleep as well.
Dr. Anna Cabeca 38:08
I love that, absolutely. I love all of the above. And I use a magnesium L-threonate combination with magnesium glycinate for bed and essential oils. My favorites right now: bergamot, clary sage, and lavender. I just spray those on my pillows when I remember at night. [You’re] exactly right. Creating an evening ritual makes all the difference in the world, too. And then something I teach in Keto-Green 16 as well as the hormone fix is for those of us that have issues getting up in the middle of the night to use the bathroom is dry fasting after dinner or no more than four to six ounces of fluid after dinner. [In this way], your body is basking in its own digestive enzymes, and you’re not having to get up in the middle of the night to pee.
Dr. Jill 38:59
Oh, I love that. Great advice. Is there anything you’d like to leave? I want to really encourage people to go to your website [and] purchase your book. And I’ll put links on our Facebook Live there. But tell people where they can find your information. Like I said, I’ll include a link. And then, if there’s anything you want to leave people with, I would love to end with some sort of encouragement.
Dr. Anna Cabeca 39:20
Thank you, thank you, Jill. I mean, I can’t wait till we speak together again. Oh my gosh, when will that happen?
Dr. Jill 39:27
I know, right?
Dr. Anna Cabeca 39:27
Everything for this summer has been canceled—everything. The IFM is cancelled. Paleo f(x), KetoCon. Oh my gosh, okay. So at some point, I’ve got to hug your neck again.
Dr. Jill 39:36
Dr. Anna Cabeca 39:40
So definitely. My website: DrAnna.com. Join me there. And at DrAnna.com/ketocalc, you can get that keto calculator. That’ll put you where you can buy our book, which you can buy anywhere: Amazon, Barnes & Noble, and Books-A-Million—your local book retailer. It’s a Valentine Penguin Random House publication, so [it’s found] anywhere books are sold. And then we have the book bonuses, so come back to our website and get the book bonuses. And I want to just leave listeners with the fact that no matter what you’re dealing with right now, no matter what you’re exposed to, the stresses are strange; when we can take a moment now and just sit in our space [and] recognize what we know to be true right now and all the good that surrounds us in this moment, when we can focus on this, know that everything else is working for us for good. It is working for us for good. And some things may feel like a struggle, and some things may feel hard, but just discern what your next right step is and do it. Do it, put a smile on [your face], and let’s do it together. So those are my closing words, Jill. Thank you for having me.
Dr. Jill 40:54
Oh, that is perfect. I won’t even say anything else because I love it so much. Dr. Anna, thank you for your time. I can’t wait to give you a hug in person, and we will talk soon!
Dr. Anna Cabeca 41:04
I look forward to it! Thank you.
* These statements have not been evaluated by the Food and Drug Administration. The product mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not intended to replace any recommendations or relationship with your physician. Please review references sited at end of article for scientific support of any claims made.