Dr. Anna Cabeca is The Girlfriend Doctor. She's the first call for the woman who has questions she would only ask her best girlfriend if her girlfriend were a triple-board-certified OB-GYN. This top health podcast is all about helping women live better lives — before, during, and after menopause.
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Menopause isn't just a transition—it's a chance to redefine and celebrate the next chapter of your life with confidence and joy. Join me and Cynthia Thurlow, a seasoned Nurse Practitioner, a 2x TEDx speaker, and a Best-Selling Author, as we dive into her personal journey through menopause and hormone replacement therapy. Cynthia's invaluable knowledge on navigating body changes, embracing post-menopausal freedom, and tackling parenting challenges are both real and empowering. She also spills the beans on her exciting upcoming projects and new product line launching this fall!
Tune in for straight-up advice on handling menopause and making hormone replacement work for you. Cynthia's stories and expert tips will help you own your health and savor this transformative phase. Plus, get the scoop on her latest ventures and how they might just inspire your own journey.
Want to master your hormones and take control, whether you're just starting menopause or well past it? Join my LIVE Masterclass for hands-on strategies and a live Q&A. Register now at dranna.com/hormone to secure your spot and start taking charge today!
Key Takeaways:
[00:02:36] Parenting and empty nesting.
[00:06:27] Parenting challenges and trust.
[00:11:01] Hormone balancing for women.
[00:13:40] Celebrating menopause and transitions.
[00:16:28] Menopause and Hormone Replacement Therapy.
[00:20:35] Menopause symptoms and changes.
[00:23:24] Menopause and progesterone decline.
[00:27:45] Embracing Menopause Club.
[00:31:53] Tinkering with hormone dosages.
[00:35:37] Menopause and freedom from periods.
[00:36:47] Future plans and projects.
Memorable Quotes:
"I'll be the first person to say, dry vaginas should be avoided at all costs for a number of reasons, not just physically, but psychologically and all of the unfortunate side effects that can come from the loss of quality of life." [00:10:52] – Cynthia Thurlow
"I think so much of our mission, you and I and others in our field, is really helping women find their voices and be able to say, no, that's actually not correct, or I need to find the right provider to get the care I deserve to have." [00:18:10] – Cynthia Thurlow
The ketogenic diet isn't just a trend; it's a transformative approach to health, and Dr. Annette Bosworth, an Internal Medicine Physician and the Author of the bestseller 'Anyway You Can', affectionately known as Dr. Boz, has the insights to prove it. In our conversation, we explored how this diet can revolutionize hormone balance, support addiction recovery, and even enhance bone health. Dr. Boz also debunked some pervasive myths, shedding light on the real effects of keto on cholesterol, hormones, and overall wellness.
Beyond diet, we dived into the power of community in achieving health goals and the fascinating role of mirror neurons in behavior change. Dr. Boz's expertise truly shines as she shares the benefits of intermittent fasting for metabolic health, making this episode a must-listen for anyone eager to take control of their well-being.
As you work towards your health goals, don't forget to care for your intimate wellness with Julva, my revolutionary Vulva Revitalizing Cream. Formulated with natural ingredients like DHEA, plant stem cells, and vitamin E, Julva is your secret weapon for reclaiming confidence and comfort. Visit dranna.com/julvapod today and take the first step toward revitalizing your intimate health.
Key Takeaways:
[00:05:01] Keto diet and bone health.
[00:07:39] Dynasty of hog farmers.
[00:13:13] Ketogenic diet for brain repair.
[00:15:30] Ketogenic diet reversing cancer.
[00:18:25] Addiction recovery and brain health.
[00:23:12] Mirror neurons and learning.
[00:26:04] Impact of a keto diet on health.
[00:30:41] Osteoporosis and hormone balance.
[00:33:36] Predicting heart attack risks.
[00:36:55] Cholesterol and CT calcium scores.
Vaginal Rejuvenation with Angel Turlington
Episode 177
Friday, June 28, 2024 • Duration 35:31
Vaginal rejuvenation is a topic that has gained attention in recent years, with many women seeking out procedures to address issues such as vaginal dryness, discomfort, and loss of sensation that are impacting a woman's quality of life, both physically and emotionally. In this episode, I sat down with Angel Turlington, a seasoned Registered Nurse specializing in women's health and aesthetics. Angel's expertise spans from non-surgical injectables to advanced treatments like vaginal rejuvenation. Today, we explore the transformative benefits of these procedures and delve into the importance of hormone balance and overall wellness.
Tune in to gain knowledge into the practical applications of vaginal rejuvenation procedures and hormone-balancing products like Julva and Balance cream, directly from Angel's clinical experience. Discover how these treatments enhance not only physical well-being but also the quality of life for many women seeking holistic health solutions.
Our conversation also navigates the personal journey of self-care and the embracing of life's transitions, including menopause. We emphasize the empowering role of advocating for one's health, resonating deeply with those navigating similar paths. If you're curious about improving vaginal health, achieving hormone balance, and enhancing overall well-being, this episode promises valuable insights.
And if you're ready to take charge of your sexual health journey, don't miss out on my transformative Sexual CPR Program. Designed to revive and reignite passion, this holistic approach offers practical strategies to boost libido naturally and explore the anatomy of pleasure. Visit sexualcpr.com to start your journey to a more fulfilling love life today.
Key Takeaways:
[00:02:08] Vaginal health and restoration.
[00:06:45] Aesthetics in the medical field.
[00:08:33] Labor and delivery experiences.
[00:14:39] Vaginal rejuvenation and empowerment.
What's In My Travel Bag: How to Stay Nourished and Balanced When You Travel
Tuesday, October 18, 2022 • Duration 11:24
I'm on the road in New York City for this week's episode of The Girlfriend Doctor to talk about how to stay healthy and balanced when traveling, no matter what your itinerary is.
My first tip is to always travel with a water bottle to stay hydrated. It has to be emptied of course before getting on the plane, but once you've landed, it becomes a lifeline to eliminate toxins and keep bowels regulated.
I always take along my Mighty Maca Plus to support the adrenals, detoxification and alkalinization. Plus, I have my Keto Green Shake on hand for some good nutrition if I'm stuck in an airport.
For sleep, I use Night-Zzz for a nourishing night of rest, and Balance cream to moisturize and keep hormones balanced. I have many more tips to share with you, so please listen to the podcast!
But before I go, I want to emphasize that the most important thing to do when traveling is to prioritize yourself. That includes nourishing yourself, being kind to yourself and forgiving yourself when you go off plan. Happy travels!
KEY TAKEAWAYS
[2:38] The importance of hydration while traveling
The Miracle of Algae: The Future of Fast Food And Reversing the Aging Process With Catharine Arnston
Tuesday, October 11, 2022 • Duration 45:13
On this episode of The Girlfriend Doctor, I look at why algae is so important in your diet, and acts as a superfood. Joining me today is Catharine Arnston, the founder and Chief Scientific Officer of ENERGYbits. She is an expert in algae for wellness in nutrition, beauty, biohacking, mitochondria, and longevity.
Algae was actually the first life on earth 4 billion years ago and is now known to be the most nutrient-dense food in the world. Two forms of algae in particular are considered superfoods -- spirulina and chlorella.
You can take these in a dried pill form but they must be raw algae, dried at low heat for the nutrients to survive. They offer a multitude of benefits -- your hunger will be cut, your energy will be increased and your brain fog will go away. They contain zero carbs, and contain the critical antioxidants that can stop free radical damage in your mitochondria, promoting anti-aging.
Spirulina and chlorella work harmoniously together. Spirulina works in the morning for energizing, appetite control and mental focus, and chlorella works to cleanse, detox, repair and restore during sleep.
KEY TAKEAWAYS
[4:15] How Catherine's sister's breast cancer brought about exploring algae
[5:15] Why algae is the most nutrient-dense food in the world
[28:42] Why an alkaline diet is so important and how it can fight cancer
[34:38] The role of mitochondria in the body and free radicals
[35:20] The four most important antioxidants in your body
[37:09] How to reverse the aging process with algae
Clean Skin From Within: Balancing Your Hormones to Maintain Your Healthy Glow with Dr. Trevor Cates
Tuesday, October 4, 2022 • Duration 40:40
On this episode of The Girlfriend Doctor, Dr. Trevor Cates joins me to talk about hormones and nutrition. Dr. Cates is the author of the USA Today bestselling book Clean Skin From Within and the founder of The Spa Dr. natural skincare line.
In order to obtain hormonal balance, we should look at many factors, including diet and seasonal changes. Our needs change with fall, winter, spring and summer and changing up your diet is important to get the freshest food with the most nutrients. Eating the same diet every day is not optimal. So if you're used to eating the same chicken salad every single day, try replacing it with something seasonal.
Even adult acne can be traced back to our gut health and metabolism because there is a gut-skin connection. Using the right skincare products without harmful chemicals is essential because those chemicals can pass through into our bodies.
We get a healthy glow when your hormones are balanced. Dr. Cates suggests eating a little more fiber, a little less sugar, and trying to find ways to reduce your stress and have a more positive mindset.
Look in the mirror and love what you see as much as you can!
KEY TAKEAWAYS
[4:41] Why Dr. Cates wrote her 2 books
[8:11] Why it's important to change eating habits with the seasons
[11:29] Adult acne in perimenopause, menopause and post-menopause
[15:05] How we can support ideal digestion and gut health
[15:43] Our gut-skin connection
[18:28] What to look for when choosing a skincare line
[19:46] Endocrine-disrupting chemicals
[25:21] Testing of skincare products and regulation
[31:26] The 3 key beauty tips
[33:07] Where to buy Dr. Cates' new book,
The Secret to Maintaining Your Best Self with Martin Silva
Tuesday, September 27, 2022 • Duration 41:02
On this week's episode of The Girlfriend Doctor, I talk with Martin Silva, personal trainer, competitive natural bodybuilder and online transformation coach.
When it comes to maintaining weight loss or healthy living habits, many of us get stuck. We might attain a goal but find it hard to maintain that result over time. One of the keys is not changing more than two things at a time, and not going from zero to 100 when setting goals. When you make one or two small goals at a time and stay consistent with those, then the chance to get overwhelmed or fall back on bad habits is minimalized.
It's also important to add instead of restrict when setting goals. For example, in nutrition, add more protein or whole foods to your diet rather than restricting other foods. Eating more protein blunts your appetite, and then you can start replacing sugars and processed foods naturally. Add a reasonable exercise component that's a little different to mix up what you've always done.
It always comes down to the fundamentals. Be sure that sleep is a priority and devices are not near you when you sleep. Keep a food diary to track your food intake. Looking at the whole process of building muscle, eating more protein, making healthier choices and getting good sleep will have a good effect on the metabolism and help you reach your goals and sustain that optimal health over time. And remember to practice self-compassion and always remind yourself that you don't have to be perfect.
KEY TAKEAWAYS
[9:48] The effect of eating more protein
[10:25] The importance of switching up your training and exercise
[17:06] How to deal with setbacks
[17:59] The importance of self-compassion
[21:33] Why environment is important
[23:03] Binge eating and binge drinking
[29:04] Benefits of Magnesium L-Threonate
[31:26] Beef organ supplements
The Benefits of Eating Organ Meat with James Barry
Tuesday, September 20, 2022 • Duration 36:32
On this week's episode of The Girlfriend Doctor, I talk with James Barry, a private chef who's been in the culinary field for nearly two decades and believes in the benefits of eating organ meat, otherwise known as offal.
Our ancestors ate parts of animals that gave them lots of nutrient-dense food. The foods we eat today are not as nutrient-dense as the food our grandparents ate, so the majority of Americans are nutrient deficient, but not calorie deficient.
72% of men and 63% of women are obese or overweight in the US because they're eating a lot of food, but that food is low in nutrients.
Barry believes that organ meats can really help people to get the nutrients they need. He calls them Mother Nature's multivitamins and considers animal organs some of the most nutrient-dense foods on the planet. He cites beef liver as being one of the healthiest foods you can eat, chock full of vitamins and minerals. Other animal organs like hearts and tongue are also high in nutrients.
Barry has created a freeze-dried seasoning made from a variety of animal organs called Pluck. He also addresses how we can buy organs that are available to us and consume them in microdoses.
The most important thing we can do for a healthy diet is eat foods that are ingredients, instead of those that have ingredients.
KEY TAKEAWAYS
[4:24] Why our ancestors ate more nutrient-dense foods
[7:20] Why food today is not as nutrient-dense and link to obesity
[18:51] James Barry product called Pluck containing freeze-dried organs
[20:08] How to use Pluck on foods
[20:45] How to microdose beef liver
[22:49] How to eat chicken hearts
[26:14] How to eat beef tongue
[30:55] More ideas on how to flavor foods with Pluck
Hormone Replenishment with Dr. Sahar Swidan
Tuesday, September 13, 2022 • Duration 52:07
On this week's episode of The Girlfriend Doctor, I talk with Dr. Sahar Swidan about the pros and cons of bioidentical hormone replenishment. Dr. Swidan is president and CEO of NeuroPharm and former CEO of Pharmacy Solutions. She is board-certified and an advanced fellow in anti-aging and regenerative therapies.
Hormones can play a part in so many health issues throughout our lives, including neurological ones. For example, why do women get migraines and asthma attacks during menstruation? It's all related to hormonal imbalances in the body.
Hormone replacement or replenishment can often go by many different terms, like body identical, bioidentical, natural, synthetic, and these terms can be confusing. Body identical and bioidentical mean what your body makes, and what we are replenishing. Women should make sure that whatever they're being given is FDA approved, and that they're working with reputable compounding pharmacies that don't use solvents or chemicals.
Diet is also important when embarking on a hormone replenishment program, with a keto green diet being optimal. And B vitamins are depleted in hormone replacement therapy, so it's important to supplement that loss.
Not everyone is a good candidate for hormone replacement, so check with your doctor on hormone replacement levels to come up with a tailored plan.
KEY TAKEAWAYS
[8:35] The different names for hormones and terms used in hormone replacement therapy
[9:21] The role of estrogens in the body
[13:00] The role of cortisol in the body
[30:05] How diet plays a role in hormone replenishment
[30:33] What vitamins need to be supplemented in hormone replacement
[31:58] The role of estrogen in the body
[41:14] Hormones and the vagina
The Importance of a Keto Green Diet with Kristina Hess
Tuesday, September 6, 2022 • Duration 43:26
On this week's episode of The Girlfriend Doctor, I had a conversation with Kristina Hess, a premier health coach and licensed clinical nutritionist who's passionate about a ketogenic approach to treat inflammation and restore metabolic health. She's also the host and founder of Keto Symposium, the first low-carb conference in New York City.
Adapting a ketogenic lifestyle can prevent diabetes, heart disease, cancer, menopausal symptoms, brain fog and mood swings. It can also help with weight loss and autoimmune disorders. Having a keto green diet is mandatory for brain health and cognitive function.
A keto green diet promotes a metabolic state where you're burning fat preferentially over sugar. Eating a lot of protein is key, along with lots of greens and other vegetables. Once you reach a state of ketosis, you no longer experience hunger cravings for carbs and sugar. It's also important to drink lots of water between meals and keep your greens intake high as well.
KEY TAKEAWAYS
[3:22] Bio-individuality and the importance of keto for menopause
[6:39] Auto-immunity and the keto diet
[8:13] How to handle carb cravings
[9:21] Details about upcoming low-carb conference in New York City
"I learned not to run away. When you've screwed it up, just keep showing up in life and try again." [00:24:38] – Dr. Annette Bosworth
"The big picture is at the top of that list. And at the top of that list, the most powerful thing that we can do to improve your risk of heart disease is reduce that insulin resistance." [00:31:40] – Dr. Annette Bosworth
"There's 50 plus studies that support the safety of vaginal laser rejuvenation and radiofrequency rejuvenation. And we know that they improve all the things that come along with either potentially childbirth. Now, scar tissue, those sorts of things, you're not going to get resolved from that. But genital urinary symptoms, the urine leakage, laxity, even sensation have been something that people have really just benefited from for sure." [00:17:19] – Angel Turlington
"Nutrition is feeding your skin from the inside out, no question. And I, again, I have practiced this lifestyle for the bulk of my career. And so that's the other reason I felt a responsibility to push women towards recognizing that this is all, there is a reason that I'm aging so well. And I can, and as far as appearance goes, and I say this all the time, and I can promise you, it's not Botox. You know, it's not, it's my diet. It's all of those other healthy habits that we do." [00:23:59] – Angel Turlington
"When I started the company, it was to really make a difference in the world and people's health. We chose spirulina and chlorella because they are the two nutrient-dense algaes that are around and available and have been grown for 50 years."
"One tablet has the same nutrition as an entire plate of vegetables, except you didn't have to carry it home from the grocery store, clean, cook, and eat it. It's instant."
"It's the future of fast food because if you can swallow water, you can take five or ten of these spirulina tablets in the morning. Your hunger will be cut, your energy will be increased, your brain fog will go away. It's ketogenic, zero carbs. It's the answer to everything."
"All the Asian countries, particularly Japan, they don't leave their house without taking chlorella, algae, probably spirulina too. And they're world recognized for having the best longevity, lowest cancer rates, lowest obesity rates, and great skin and hair."
"The average adult in America now has 800 toxins in their body. But even if you lived in a bubble, your body constantly is regenerating its cells. We have 30 trillion cells and dead cells are toxic. They clog up your lymphatic system."
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"Our needs change with each season and so should our approach. So with my patients, I change things up with their food movement, mindset and skincare."
"For most people, there are changes in season. And with that change in the sun, that changes the way our food grows, it changes our sleep patterns, it changes our skin, it changes our mood, it changes our hormones."
"What a lot of people don't realize is the gut skin connection. Our skin has a group of microorganisms that live on it and protect it. And when our skin microbiome gets out of balance, then that's what happens with acne breakouts."
"How can you optimize your health? A lot of it has to do with the food, your mindset and your skincare."
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"The worst program in the world done consistently is going to get better results than a world-class coaching program like mine done inconsistently."
"When you're aware and you actually shine a light on certain calories and certain foods, you naturally start eating less. This has been proven in research."
"It's the whole process of actually building muscle, eating more protein, making healthier choices and having good sleep that has a good effect on the metabolism."
"Taking ownership for your actions is key."
"I always say to my clients, your relationship with food really says more about your relationship with yourself than it does anything else."
"It's substitution versus deprivation. It is always finding something to replace or to add versus subtract. Because then we feel deprived and for whatever reason, we don't like that."
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"Every trend kind of changes its name, rebrands. You had vegan back in the day and now it's called plant-based. You can change everything you want, but the one to me that does not die is we have to eat real foods."
"We have to eat foods that are an ingredient, not that have ingredients. And that's the very important distinction."
"I really look at organs as mother nature's multivitamin. What I love about organ meats is that they are one of the most nutrient-dense foods on the planet."
"I have a product called Pluck, it's an organ-based seasoning. I took powdered liver, heart, kidney, spleen, and pancreas. I took five organs and it's the same freeze-dried powdered stuff."
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"It's really important every morning to not just greet the day, but to visualize yourself in that optimized, ideal body that's super healthy and then give gratitude for what is working, as opposed to focusing on all the things that we are still seeking to improve."
"80% of making lifestyle changes is really mindset, but 20% is having a really good strategy that works for you in your bio-individuality."
"When we reach a goal, let's set another goal and let's set another goal. We have an endless opportunity in our lives to really shine and it's all about progress, not perfection. Progress is what gives us juice in life."
"The time to hydrate is in between meals, typically two hours after you've eaten. Stop 20 minutes before you eat and drink no more than four to six ounces with your meal."
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