The Girlfriend Doctor w/ Dr. Anna Cabeca

This might be the most personal story I’ve ever shared with you. I spent 92 hours in complete darkness, no phone, no light, no distractions, and what I came away with completely shifted how I see my life and make decisions. In this episode, I’m opening up about the surprising moments, the deep stillness, and the kind of clarity you can only find when everything else fades away. If you’ve ever felt pulled in a hundred directions, I think you’ll really connect with this one.   When I finally stepped out into the first light of dawn, it was like the world was brand new. Every sound, every feeling, every bit of sunlight felt alive. Out of that experience came something I now call Soul Math, a simple way to check in with myself before making decisions, so they feel good in my soul, not just on paper. I’ll walk you through the exact questions I ask myself, and I’ve even made a simple journal page [https://dranna.com/soulmath] you can use, too.   I’ll also tell you about a big speaking invitation I got in Bali, and the inner struggle it took to say “yes” without guilt. My hope is that this episode gives you space to pause, breathe, and listen to what your soul has to say. And, because I love sharing the little things that keep me feeling energized, I have to tell you about my new Mighty Maca Mango. It’s got the same goodness you already know, but with a fresh, zesty twist that’s perfect over ice or in sparkling water. You can grab it at dranna.com [https://drannacabeca.com/products/mighty-maca].   Key Timestamps: [00:00:00] Welcome to The Girlfriend Doctor Podcast [00:02:23] Dark retreat experience. [00:04:46] Dark retreat for healing. [00:10:40] Soul math for decision-making. [00:13:01] Emotional presence over proximity.   Memorable Quotes: "True healing, the deep kind, requires stillness." [00:05:16] – Dr. Anna Cabeca   "You don't have to sacrifice yourself to be loyal to someone you love. You can choose wholeness and still be deeply present." [00:13:28] – Dr. Anna Cabeca   Links Mentioned: Mighty Maca Mango: https://drannacabeca.com/products/mighty-maca [https://drannacabeca.com/products/mighty-maca] Free Journal Page: https://dranna.com/soulmath [https://dranna.com/soulmath]   Connect with Dr. Anna Cabeca: Website: https://drannacabeca.com/pages/show [https://drannacabeca.com/pages/show] Instagram: https://www.instagram.com/thegirlfrienddoctor/ [https://www.instagram.com/thegirlfrienddoctor/] YouTube: https://www.youtube.com/@thegirlfrienddoctor [https://www.youtube.com/@thegirlfrienddoctor] TikTok: https://www.tiktok.com/@drannacabeca [https://www.tiktok.com/@drannacabeca]   Produced by Evolved Podcasting: www.evolvedpodcasting.com [about:blank]

Brain fog, itchy ears, and phantom smells? Yep, those are real menopause symptoms, and chances are no one warned you about them. That’s why I sat down with Andrea Donsky, a brilliant Menopause Researcher, Nutritionist, and Host of the Menopause Reimagined podcast. With nearly 350K TikTok followers and decades in the wellness space, Andrea’s on a mission to change the way we talk about this season of life, and trust me, you’ll feel so seen after hearing what she shares. We chatted about the 100+ symptoms women are dealing with (some that honestly blew my mind), how to support your body with simple nutrition shifts, and why magnesium and omega-3s might just be your new best friends. Andrea also opened up about the reality of low libido and sleep struggles, things so many of us face but rarely talk about. If you’ve ever felt confused, frustrated, or just plain tired during perimenopause or menopause, you’re not alone, friend. This episode is full of truth, tools, and a whole lot of hope. And before you go… I’ve got something fun to share! I just launched a new flavor of my favorite superfood drink, Mighty Maca Mango, and it’s giving summer in a glass. Pour it over ice, mix it with sparkling water, or make a batch of popsicles. It’s refreshing and full of goodness. You can check it out at dranna.com [https://drannacabeca.com/products/mighty-maca]!   Key Timestamps: [00:00:00] Introduction. [00:05:02] Menopause education and awareness. [00:09:19] Empowerment during menopause transition. [00:10:47] Men's perspective on menopause support. [00:16:05] Lesser-known menopause symptoms. [00:20:15] Emotional aspects of menopause. [00:24:07] Supplements for perimenopause relief. [00:27:57] Omega-3 benefits for health. [00:30:50] Libido survey findings. [00:35:15] Healthcare provider recommendations for menopause. [00:39:38] Sleep challenges in menopause. [00:40:49] Stress management techniques for sleep. [00:44:21] Nourishing adrenal glands. [00:46:30] Conscious morning practices.   Memorable Quotes: "So many other women actually were experiencing the same exact thing. And I didn't feel as alone once I started to really understand the space a little bit better." [00:07:55] – Andrea Donsky "From our research, is that what we found out is that out of the top 10 most common symptoms, 50 to 90% are actually cognitive mental health related." [00:21:55] – Andrea Donsky   Links Mentioned: Mighty Maca Mango: https://drannacabeca.com/products/mighty-maca [https://drannacabeca.com/products/mighty-maca]   Connect with Andrea Donsky: Website: https://wearemorphus.com/ [https://wearemorphus.com/] Instagram: https://www.instagram.com/andreadonsky/ [https://www.instagram.com/andreadonsky/] & https://www.instagram.com/wearemorphus/ [https://www.instagram.com/wearemorphus/] TikTok: https://www.tiktok.com/@andreadonsky [https://www.tiktok.com/@andreadonsky?lang=en]   Connect with Dr. Anna Cabeca: Website: https://drannacabeca.com/pages/show [https://drannacabeca.com/pages/show] Instagram: https://www.instagram.com/thegirlfrienddoctor/ [https://www.instagram.com/thegirlfrienddoctor/] YouTube: https://www.youtube.com/@thegirlfrienddoctor [https://www.youtube.com/@thegirlfrienddoctor] TikTok: https://www.tiktok.com/@drannacabeca [https://www.tiktok.com/@drannacabeca]   Produced by Evolved Podcasting: www.evolvedpodcasting.com [about:blank]

Hormones can be wild, especially in perimenopause and menopause, and sometimes it feels like no one talks about just how much they mess with your mind, mood, and energy. But there’s a real science behind why things feel off, and it’s not all in your head. I sat down with my friend and hormone expert, Dr. Betty Murray, to talk about the gut-brain-hormone connection and why it’s such a big deal for women in this season of life. She’s not only a Functional Medicine Pioneer with over 20 years of experience, she’s also the Founder of The Menrva Project, a game-changing platform rethinking menopause care. We talk about the stuff most doctors skip, why testing your hormones (not just guessing!) matters, how your gut health plays into your symptoms, and how stress totally hijacks your body. Dr. Betty shares what she’s seeing work in real time with her clients and why truly personalized care makes all the difference. If you’ve ever been told “it’s just aging” or felt brushed off, this one’s for you. She also gives some real-life tips like what to eat, what to watch out for, and simple things that can actually help you feel like yourself again. It’s not about fixing you (because you’re not broken) but about understanding what your body needs in this new chapter. Whether you're just starting to notice changes or you're deep in the hormone rollercoaster, there's something here for you. And if you're looking for something fun (and seriously good for you), I’ve been loving the new Mighty Maca Mango! It’s everything I love about Mighty Maca Plus, but with a zesty mango twist that’s perfect for summer. Try it with sparkling water, pour it over ice, or even make popsicles with the kids. It’s delicious and loaded with the good stuff your body will thank you for. You can check it out at dranna.com [https://drannacabeca.com/products/mighty-maca].   Key Timestamps: [00:00:00] Introduction. [00:04:04] Exploring the journey to functional medicine. [00:09:44] Hormonal health and individualized care. [00:12:20] Hormones and women's health. [00:15:38] Testing hormone levels effectively. [00:18:25] Estrogen dominance and microbiome health. [00:20:11] Hormones and gut microbiome connection. [00:24:26] Post-tubal syndrome and hormone disruption. [00:27:01] Estrogen's role in fat loss. [00:31:01] Insulin resistance and dietary changes. [00:34:06] Airway health and sleep quality. [00:36:09] Hormone replacement therapy considerations. [00:39:24] Hormone metabolism and cancer risk. [00:44:33] Progesterone's protective properties. [00:48:14] Gut-brain connection in women. [00:49:17] Hormones and mood disorders. [00:53:00] Hormone management and detoxification.   Memorable Quotes: "Our hormones are so much more powerful than the neurotransmitters that we associate with mood." [00:49:17] – Dr. Betty Murray "In order for us to really, I think, fix the women's health care crisis, we need to have women have that control of their own body as an N of one, right? Because we're all different." [01:01:47] – Dr. Betty Murray   Links Mentioned: Mighty Maca Mango: https://drannacabeca.com/products/mighty-maca [https://drannacabeca.com/products/mighty-maca] Menrva Project: https://www.getmenrva.com/home [https://www.getmenrva.com/home]   Connect with Dr. Betty Murray: Website: https://www.bettymurray.com/ [https://www.bettymurray.com/] Instagram: https://www.instagram.com/drbettymurray [https://www.instagram.com/drbettymurray] Facebook: https://www.facebook.com/drbettymurray [https://www.facebook.com/drbettymurray] LinkedIn: https://www.linkedin.com/in/bettymurray/ [https://www.linkedin.com/in/bettymurray/] YouTube: https://www.youtube.com/@drbettymurray [https://www.youtube.com/@drbettymurray]   Connect with Dr. Anna Cabeca: Website: https://drannacabeca.com/pages/show [https://drannacabeca.com/pages/show] Instagram: https://www.instagram.com/thegirlfrienddoctor/ [https://www.instagram.com/thegirlfrienddoctor/] YouTube: https://www.youtube.com/@thegirlfrienddoctor [https://www.youtube.com/@thegirlfrienddoctor] TikTok: https://www.tiktok.com/@drannacabeca [https://www.tiktok.com/@drannacabeca]   Produced by Evolved Podcasting: www.evolvedpodcasting.com [about:blank]

You might not think of light as a healing tool, but red and near-infrared light can do some pretty amazing things, especially when it comes to pelvic health. From easing perimenopause struggles to helping your body bounce back after birth, this kind of light therapy is opening up a whole new world for women dealing with pain, discomfort, or intimacy issues. I had such a good conversation with Dr. Genevieve Newton (Fringe’s Scientific Director) and Elizabeth Frey (Pelvic Health Physiotherapist) about how this all works, and why more women need to know about it. If you’ve been dealing with stuff “down there” that no one seems to talk about… this is your episode.   We broke down how light therapy works on a cellular level, why the pelvic region responds so well to it, and how vibration and frequency add even more benefits. Liz shared some powerful stories from her practice, real women seeing real results, like less pain, better intimacy, and more confidence in their own bodies. And Dr. Gen? She brings the science in a way that totally makes sense. Plus, we got into the details of the Pelvic Wand, a little device doing big things for women's health.   We also touched on what the latest research is saying about all this (spoiler: it’s pretty exciting), and how to know if this therapy might be right for you. Whether you're healing, curious, or just want to feel more connected to your body again, there’s something in this conversation for you.   And quick side note: there’s a new Mighty Maca flavor in town! I’m loving the Mango version lately. I mix it with sparkling water over ice or even make it into popsicles—it’s a refreshing little boost with all the benefits. Check it out at dranna.com/fringe [https://dranna.com/fringe], use code DRANNA for 10% off.   Key Timestamps: [00:00:00] Introduction. [00:01:34] Pelvic light therapy breakthrough. [00:04:54] Wavelengths in light therapy. [00:10:11] Women's health and light therapy. [00:13:00] Genitourinary syndrome of menopause. [00:14:27] Red light therapy benefits. [00:18:45] Recommended usage of light therapy. [00:24:28] Red light therapy for scars. [00:27:10] Prolapse and pelvic floor therapy. [00:30:08] Quality of life improvements. [00:32:20] Pelvic health and prevention. [00:38:17] Vaginal Intimate Moist product launch. [00:39:14] Water-based lubricant and pelvic health. [00:42:34] Home lighting devices and health. [00:46:30] Ancient healing meets modern science.   Memorable Quotes: "It's fascinating because it's been mapped out really on a cellular level, how when you expose tissue to light therapy, there's really a very dramatic response." [00:28:04] – Dr. Genevieve Newton "We combine red and near-infrared light benefits with vibration therapy and home exercise for the postmenopausal woman. It is like I'll say magic. It really is. It's a great combination. And I'd say that's where I'm seeing the most success in my practice." [00:15:07] – Elizabeth Frey   Links Mentioned: Mighty Maca Mango: https://drannacabeca.com/products/mighty-maca [https://drannacabeca.com/products/mighty-maca] Fringe’s Pelvic Wand: https://dranna.com/fringe [https://dranna.com/fringe]   Connect with Dr. Genevieve Newton & Elizabeth Frey: Website: https://fringeheals.com/ [https://fringeheals.com/] Instagram: https://www.instagram.com/fringeheals/ [https://www.instagram.com/fringeheals/] Facebook: https://www.facebook.com/joinfringe [https://www.facebook.com/joinfringe]   Connect with Dr. Anna Cabeca: Website: https://drannacabeca.com/pages/show [https://drannacabeca.com/pages/show] Instagram: https://www.instagram.com/thegirlfrienddoctor/ [https://www.instagram.com/thegirlfrienddoctor/] YouTube: https://www.youtube.com/@thegirlfrienddoctor [https://www.youtube.com/@thegirlfrienddoctor] TikTok: https://www.tiktok.com/@drannacabeca [https://www.tiktok.com/@drannacabeca]   Produced by Evolved Podcasting: www.evolvedpodcasting.com [about:blank]

Hormones are wild, especially when you realize they’re not just about how much you have, but how your body uses and processes them behind the scenes. That’s what hormone metabolite testing helps uncover, and honestly, it’s a game-changer. I’m sitting down with Dr. Liz Bartman, an incredible Naturopathic Doctor with a deep background in hormone science, to talk about how we can actually test our hormones in a meaningful way and what those results are really telling us. We chat about the different ways to test—blood, saliva, urine—and why each one tells a slightly different story. Dr. Liz also shares what happens to our hormones during menopause (hint: it’s not all doom and gloom) and why cholesterol is actually essential for hormone production. One of the most eye-opening parts? The way our bodies detox estrogen and what certain metabolites might be saying about our long-term health risks, like breast cancer. If you’ve ever felt like your labs weren’t giving you the full picture, this one’s for you. Dr. Liz brings a refreshingly smart, grounded approach to hormone health. Oh, and speaking of refreshing… I’ve been sipping on my new favorite thing lately: Mighty Maca Mango! It’s the same powerful superfood blend you know and love, now with a zesty mango twist—perfect over ice or made into popsicles. You can grab it over at dranna.com [https://drannacabeca.com/products/mighty-maca]. Key Timestamps: [00:00:00] Introduction. [00:04:25] Hormone metabolite testing significance. [00:07:17] The postmenopausal woman’s hormones. [00:10:39] Hormonal changes during menopause. [00:18:41] Cholesterol and hormone production. [00:24:32] 16-hydroxyestrone and cancer growth. [00:27:42] Quinones and cancer risk. [00:34:34] Progesterone's role in conception. [00:37:45] Cortisol levels and metabolism. [00:44:53] Mitochondrial resuscitation techniques. [00:54:29] Gut health and hormone regulation. [00:58:45] Oxidative stress management strategies. [01:05:09] Waking up the hormone receptors. [01:06:05] DIM, I3C, Calcium D-glucarate. [01:11:13] Estrogen metabolism and methylation. [01:14:32] Lifestyle changes impact health. Memorable Quotes: "We don't want to build up our garbage pile if we don't have enough garbage bags to deal with it." [01:12:38] – Dr. Liz Bartman "I think really through lifestyle, there can be a lot that can be corrected. We don't want to just supplement away our symptoms. But really focusing on those." [01:15:10] – Dr. Liz Bartman Links Mentioned: Mighty Maca Mango: https://drannacabeca.com/products/mighty-maca [https://drannacabeca.com/products/mighty-maca] Connect with Dr. Liz Bartman: Website: https://wholegenicwellness.com/ [https://wholegenicwellness.com/] & https://www.endoaxis.com/ [https://www.endoaxis.com/] Instagram: https://www.instagram.com/wholegenic_wellness [https://www.instagram.com/wholegenic_wellness] Facebook: https://www.facebook.com/AstreaFamilyWellness [https://www.facebook.com/AstreaFamilyWellness] Connect with Dr. Anna Cabeca: Website: https://drannacabeca.com/pages/show [https://drannacabeca.com/pages/show] Instagram: https://www.instagram.com/thegirlfrienddoctor/ [https://www.instagram.com/thegirlfrienddoctor/] YouTube: https://www.youtube.com/@thegirlfrienddoctor [https://www.youtube.com/@thegirlfrienddoctor] TikTok: https://www.tiktok.com/@drannacabeca [https://www.tiktok.com/@drannacabeca] Produced by Evolved Podcasting: www.evolvedpodcasting.com [about:blank]