#117: Break Through Your Menopausal Weight Loss Plateau, Improve Your Mood and Sleep, and Relieve Those Hot Flashes with Dr. Anna Cabeca

Hey beautiful, it's Dr. Tabatha. I want to share something with you that I believe God is doing right now in women's health. We're in the middle of a massive movement and most people don't even know it. Every single day, 6,000 women in the U.S. enter menopause. That's over 2 million women a year, and by 2030, that's more than 1.2 billion women worldwide. So here's the thing, most of these women feel exhausted, bloated, anxious, disconnected from themselves, and the medical system is Doctors are handing out prescriptions and quick fixes, and no one is helping women heal from the root cause of their issues. That's where Fast to Faith coaches come in. As a certified coach, you'll be equipped to help midlife women balance their hormones, heal their gut, regain their energy, and reconnect their faith, the foundation that so many of us have been missing. And from a business standpoint, woo, this is one of the most lucrative untapped opportunities in the entire health coaching world. The global health coaching industry is expected to reach over $33 billion by 2023, and midlife women are the fastest-growing, highest-spending demographic in that space. Most importantly, these women stay with their coaches. They invest deeply because they are desperate for lasting transformation— body, mind, and spirit. So if you've been feeling that pull and that whisper that you're meant to do more, This is it. Now is the time to rise, to serve, and build a purpose-driven business that not only changes other women's lives but transforms your own in the process. Because when you help one woman heal, you help her family, her marriage, her faith, and her future. That's the ripple effect that we're creating with Fast to Faith. So join me, click the link to come watch this webinar. It might be the one thing that really moves the needle for you in this Next season. I can't wait to see you in there. Hi, I'm Dr. Tabatha, the Gutsy Gynecologist. I'm a triple board-certified OB-GYN and functional medicine physician. I've embraced the world of functional medicine and wellness through my own personal health journey, and I'm super excited to share my wisdom and unique perspective as it pertains to women's health. After caring for thousands of women, I've come to realize that your gut health determines your gyn health and your overall health. And it's a super gutsy thing for me to go against conventional gynecology practice to bring you the truth. No more Band-Aid medicine, ladies. We're talking root cause resolution on this show. So if you're struggling with hormone imbalance, weight gain, period issues, anxiety, insomnia, you name it, then you've come to the right place. And I wanna be your gutsy gynecologist.

So welcome.

All right, ladies, I'm really excited about this episode. So way back 2 years ago, I recorded episode 7 of the Functional Gynecologist podcast. It was brand new. And one of my idols, Dr. Anna Cabeca, came on and talked about her book, The Hormone Fix. So listen to episode 7. It's really good and it's still just as important to know this information, but Anna is back, so I'm really excited. She, since being on my podcast, wrote Keto Green 16, and now she's about to come out with Menu Pause. So it's a really awesome book that Takes you through different, um, ways of eating as a way to pause mentally, emotionally, and physically in your gut to shift things up and create new diversity in your gut, new healing opportunities. So this book is really cool. I'm excited that it's coming out, and we're going to talk all about Um, all those healing opportunities. Today we're going to talk about weight loss plateaus and how important it really is to get your gut health dialed in in order to balance your hormones and have health overall as a woman. So she and I think so much alike. I just love Dr. Anna Cabeca. So I'm really excited for this episode. I wanted to Mention a shout out. I got a 5-star review from Busy Lady Michigan. Thank you so much. It says, thanks for all your helpful information. I have a question about episode 91 with Katherine Arnston. She recommends algae for energy and nutrients in pregnancy, but how much is considered safe when talking about vitamin A content? Can I take it with my prenatal? So the recommendation is to max out at about 10,000 IUs a day in supplementation form. So take a look at what's in your prenatal and then you can compare to what else you're adding in. If you're eating things with vitamin A in, don't worry about that. It's really hard to get too much vitamin A in this day and age, especially if you do have gut issues because we're not necessarily absorbing our fat-soluble vitamins very well. I've actually seen a ton of this in my practice this past winter, is that women not only have low vitamin D levels, but they also have low vitamin A levels. So I've actually never seen elevated vitamin A in anyone in 20 years. So I think it's really hard to get that excess point. But if you stick to 10,000 IUs a day in supplementation form, I think you're going to be totally fine. So thank you so much for that, for your question. I love it. And please, everybody, like, send me your questions. I am here for you. I want to be on this journey with you and help guide you. But you got to let me know what you want to hear. So, you know, I guess I go by other People's DMs and emails and that type of thing, but I would love to hear what resonates with you. Hopefully this episode does today because Dr. Anna Cabeca is awesome. She and I are doing so much of the same work, so let me just sing her praises. She's a fellow DO and obstetrician-gynecologist, so she's also triple board certified. Uh, as well as I am. And so she and I just were kind of the same thought processes of like, first you got to heal your gut, you got to dial in the diet and the lifestyle, you want to incorporate intermittent fasting, and you want to work on the mindset, mind shift piece of it. You got to learn to love your body again. Take those pauses. throughout your day, throughout your life, to really get back to who you are, what fills your cup, and have gratitude and from everything that God has given you. And that is more healing than any supplement or any diet or anything. So I just love how she views things because I totally agree. So let me sing her praises. Over the past 20 years, Dr. Anna has served over 10,000 women in her private practice and millions more through her books, online videos, and articles. When her own health took a troubling turn during menopause, she sought out the wisdom of healers around the world. She learned that modern medicine and time-tested natural remedies are not at odds. Working together, they create indisputable results and true well-being. Using delicious healing foods and simple lifestyle changes, Dr. Anna reclaimed her health and life. Fueled by her belief that every woman deserves to be empowered and in control of their health and life, she developed the Keto Green Lifestyle, which has helped thousands of women opt out of menopause misery and experience a joyful transition to the next stages of their lives. With her methods, you too can breeze through menopause into your second spring feeling the best you ever have. So We are going to talk about her new book, Menopause, and I know you're going to get a ton out of this episode. Here we go. Well, welcome, Dr. Cabeca, to the Gutsy Gynecologist Show.

Oh my gosh, I love this time together. So I've been so looking forward to it, Tabatha. Thanks for having me.

Oh, congratulations on becoming a grandma.

Seriously, like, you hear about how amazing it is, and I never would have believed it until, you know, I've experienced it myself. And, and I was blessed, you know, as an OB-GYN, I was really blessed to be able to deliver her. So I was able to deliver her. And it was like after delivering hundreds and hundreds of babies, I don't know, over 500 babies, it really was the most amazing delivery.

Oh my gosh, that's so beautiful. Yeah, I remember when I delivered my grandson, like, it was overwhelming. You know, it's like you've come full circle and you're bringing this life into the world and you're seeing your daughter a new mom and seeing that experience, it's like it doesn't get better than that, right?

Oh my gosh, it's so good. How old is your grandson?

He is almost 4, so it just gets better and better, Anna. Oh my gosh, like, they're— it's the best.

That's so good. Yeah, I'm looking, I'm looking forward to it. So redefining being a grandma, like, what did that— like, for me, it's been this transition because my mom was very sick You know, when my first daughter Amanda was born and she, you know, had her first heart surgery at 52. I'm 55 now. So she really struggled for many years, passing away at 67. And my daughter Amanda was only a year and a half. So she never really knew this amazing woman who was like, food was medicine, food was love. And that's the life I grew up knowing. So she just left such a huge gap. And diabetes on both sides of my family and diabetes is really what killed both my parents. And so when I was thinking about this and becoming a grandma, I was thinking, okay, what does being a grandma look like? Like, what does that look like? And what I know, because I've only known my mom as a grandma— I didn't know my own grandparents because they all passed away at youngish ages— and I, um, you know, have this vision, okay, it's sub— some subconsciously it's sick, on oxygen, struggling. And I've really kind of, um, been trying to— this daily practice that I have— to re-envision myself as a grandmother, like the future myself with my third generations around me. And what, what does that look like? What do I feel like? What am I doing? How am I envisioning myself? What's my health like, right? And that it's optimum, it's, it's energetic, it's It's fun, it's kind, it's powerful, it's affluent. I mean, it's all, you know, it's all these things that, you know, I keep— have to put my next right step forward in order to do this and not slip back because, you know, it, it, um, changed how it is. It really depends. Like, menopause is the same thing, don't you think? It's how people perceive it. What have they seen? How have they witnessed people go through it? Or live the second spring. I like to call the time after menopause the second spring of my, of our lives, how we live out the second spring of our lives.

Without a doubt. Oh my gosh, that's so beautiful because you have just broken this generational curse, right? Like this idea that as you age, you have to get sick and you can't be like this amazing, vibrant grandma who's involved in running around the yard and doing all this stuff. And you're making that happen. So cool. I don't know how many times I've heard from my patients like, I know it's time for me to have a hysterectomy because my mom did, my grandma did. Like, we just get this idea in our head of sickness being passed down and it's so breakable, you know? It really is just making a shift in our mindset and then changing our behaviors. So I love this book because it really gives women tools to do that, right? So I'm really Excited about this.

Yeah. Thank you. And it really has been birthed from my other 2 books. So started with The Hormone Fix, which you interviewed me on your podcast and, and I loved it. So, you know, The Hormone Fix, it's foundational, right? Foundational. It takes more than hormones to fix our hormones. And it's really important to understand what's, what's happening. So that's The Hormone Fix. And then from there, I built out Keto Green 16, increasing intermittent fasting, making the recipes and plans simpler. And now from there, you know, as people have been now doing my, you know, keto green plans and lifestyle hacks for the last 8 years, 8, 9 years. Oh my gosh. How many? 5, 6, 7. Yeah. 7, 8 years now that, um, you know, they sometimes they get a, they hit a stumbling block, like I'm slipping backward or, um, you know, I'm not breaking through this plateau. I've stalled out and I'm not doing anything different. So that's where MenuPause— I know. Great name, right?

I love it.

So that's where MenuPause came from. So there are 5 different menu plans that each pause something, as if when I was working with my clients and with my online community, think, okay, well, what are you doing? Well, let's pause this. Let's try this. And it can be based on their medical history, their symptoms, you know, what, how far they've come with Keto Green and what's going on. So, so that's how MenuPause was born.

Oh my gosh, you're speaking my language. You know, as the gutsy gynecologist, I truly believe balancing your hormones requires gut health. You know, it all begins in the gut. And you are really helping women understand, like, what you put in your body completely has an effect on your hormones and your health in general. So I, I would love for women to, like, really get that drilled into their head. Explain to them why the gut matters.

Yeah, no, absolutely. I mean, our, our gut, the bacteria in our gut, you know, are responsible for keeping us healthy. They're our first line of defense. It's, you know, first line of defense as if they were our military on the front lines. That's how important the gut is. And as a gynecologist, and as I started working with, you know, detoxification and working with really foundational, uh, you know, medicine, a foundational medicine approach, I would always detox my patients first and they would come back saying, oh my gosh, I feel so much better because we're addressing detox, the liver, and we're addressing the intestines, the gut health. And we know within 72 hours— that's why fasting is so important— within 72 hours, the gut mucosa completely regenerates. So hence, that's why each of my 5 plans are 6 days, 2 72-hour cycles.

Awesome. So you have 5 different plans. They're 6 days long, and it's The idea is that you're going to pause from what you're currently doing and you're going to do a new strategy. I love that because, you know, I've heard you talk about it before. Like, we have seasons for a reason.

Yes.

Our gut likes diversity. Our— that's why so many people do well on any diet change, right?

For a little while.

Yeah. Talk about that a little bit more.

Yeah. It's just the same thing. You would never do the same exercise every day. And that's where this muscle confusion comes in. We know the more diverse your diet is, the more diversity we have in our gut microbiome. And a diverse gut microbiome is associated with longevity. And that's really powerful. And we have the estrobolome within the gut, you know, bacteria that are critical in healthfully detoxing our estrogens. And they'll either, you know, go down a healthy pathway or an unhealthy pathway. And so again, strong, healthy, diverse with the building blocks and nutrients that the gut bacteria your need that we need. So the methylators, the glucuronidators, the sulfaters, the, all these little micronutrients that are critical for our survival and our health become important to, you know, to balance our hormones and decrease that inflammation. Yeah.

So I love it so much. I love that you have 5 different plans and that you're kind of addressing everybody's food choices, you know, or dietary choices, because there are some strong opponents who will like challenge you, like, don't eat vegetables, don't eat meat. Like, you don't have to be that way, but I like that you are showing us how to try that stuff. So talk about your plans.

Yeah. Yeah. And I think it's, it's key what you said, just trying it, right? Try something different. And there's so much dogma. Well, we're only in the paleo camp or we're only in the keto camp. And You know, and that's often a keto dirty camp, not a keto clean camp, which is the keto green camp. So, you know, we're vegan, vegetarian, and we're strict. And I was a vegetarian for many years. So I know that that was a really unhealthy way for me and my body after a while. Now, for short-term, I think we all need to cycle through vegetarian. I think we all could benefit from cycling through a few days of carnivore. And we need to learn what is our body telling us? Are we resilient? Are we adept to change? Are we, you know, that flexible enough and seriously supporting, you know, I think it is, it's part of that confusion, like that fun confusion, but also, so I start out with the Keto Green Extreme Plan and you can be coming in from any plan. We've got a little menu pause quiz you can take and you don't have to start in any order, but I put these plans in order in the book for a reason. So I want to talk you through this and get your feedback too, because I know this is your area of expertise. Yeah. And so like a lot of people in my community have been doing keto green, but you don't have to. You can be coming from anywhere. The first plan is a keto green extreme plan. And it's where I've taken out additional inflammatory foods like the nightshades, for example. So my clients with Hashimoto's or some autoimmune diseases, you know, can really just see how do we do in 2, you know, 2 72-hour cycles in 6 days without, without nightshades. And you'll get an idea. Yeah, this is, this is making me feel better. And I feel already already so much stronger, you can continue on that plan or you can go right in. And so nightshades being, you know, eggplant, tomatoes, mushrooms, those can be very inflammatory for people. And I took out peppers. So it really follows an autoimmune protocol. I love the work of Dr. Terry Wahls. I mean, it's groundbreaking in clients with multiple sclerosis and that affects women more than men. And so we need to take that into consideration. How are You know, how are we doing pending those inflammatory foods? So then the second plan is, because many people experience constipation when we go keto, right?

Mm-hmm.

And constipation means that the gut is not working well. And this is a really critical period of definition because I would ask on my inventory, my questionnaire, when patients come into my office, you know, are you constipated? And they'd be like, no, And so I do a pelvic exam, like, I feel constipated. And, you know, well, how many times do you use the bathroom a day? I don't use it daily. I use it once or twice a week, right?

Yes.

Have a bowel movement. And you're like, okay, that's constipation. We've got a problem here. Like, well, this is how I've been for 30 years. I'm like, I promise you, you'll be a happier person. And isn't it true? Once they go from constipated to having regular daily bowel movements, like, they are happier people.

Oh my God, they're happier people, without a doubt, because you're not reabsorbing all those toxins. You know, I know when I'm constipated, I get a headache, I get grumpy, I feel bloated, I don't want to see anybody. You know, it's not fun.

It's not fun, and it's so true. And this is something like, I've— I, I had dairy sensitivity, and I didn't even realize like how constipated I'd been from a young kid till I figured this out in my 30s. Right? And so, so that, you know, when I have dairy, there's that little element of constipation. But, you know, like, I know it right away, and I take extra probiotics, extra magnesium, like, if I, if I've had dairy, and enzymes if I've been exposed. But I had dental surgery recently. I had some root canals pulled. And so, um, I— they gave me pain medicine afterwards, and I forgot, like, how many times when we treat a patient, we do surgery, like, okay, these are going to make you constipated. Well, like within a within a few days, I'm like, oh my God! And that was so painful. It was so painful to be constipated too. And you have hemorrhoids. I mean, I've delivered four big babies, but hemorrhoids, you know, and especially as we get older, anal fissures. Those are really big problems that can really affect you. And I, you know, I've known clients that, and this was way back after I delivered my fourth child, that you know having to put fingers in your vagina to have a bowel movement. I mean, that can be prolapse, rectal prolapse, those issues. So all that came. Back. And I'm like, okay, thank you, God, for Joelva. I didn't have to do that. Still have good strong muscles, you know, and all that tissue is really healthy. And so, so the plant-based plan is really to support that gut microbial diversity and give you that glimpse and support detoxification, support hormone balance. And it's an anti-inflammatory keto-ish, keto-greenish plan, and, um, in a, in a vegan presentation. So really nice. And then I go right into carnivore. So eliminate it because some people, you know, have trouble digesting vegetables and that creates inflammation. They have small intestinal bowel overgrowth. They have, um, such a leaky gut that they're really having trouble with this. And, and so there's arguments for those with different autoimmune diseases or when other things feel like, see how you feel with going carnivore, but there are right and wrong ways to do carnivore. Driving through and just getting meat patties is not the Same thing. And believe me, I've heard a keto speaker on stage just say, oh yeah, I'll go get 2 burgers from Whataburger without the bun. I'm like, you know, just the meat patties. I'm like, okay.

Oh my gosh. It is not good. I did the same thing back in the day when I first started dabbling with health, quote unquote. I would go to McDonald's and just eat the cheeseburgers without the bun. And I just think, oh my gosh, what was I doing? But really, people are misinformed. So thank you for pointing that out.

I think it's really—

You're welcome.

Yeah, it is. And it was a realization for me too, because I'm on the road a lot with my daughter Ava, the rodeo and hauling horses. And sometimes it's like, okay, we get a Buc-ee's every once in a while, but you're, you know, like sometimes if I haven't had time, and again, single mom with kids running a business, sometimes I don't have time to prep the nice, nice to-go food for the, for a while, but like driving through and you can feel there's a difference. If you look at the ingredients in these, it's not meat. I mean, it's not just meat. There's lots of other stuff in there that, you know, is, is difficult to pronounce. And so you're getting a lot of hormone disruptors, plus what we eat, ate, or was injected with or treated with and how they lived and what their stress levels were is passed down to us. It's so true.

Yeah. If you're eating, you know, a cow that was raised on GMO corn, yes. You know, you're not going to feel good. It's not going to be good for you. So yes, I, I do love the carnivore diet for like SIBO in certain situations. So man, I just love that you're tackling all these different plans.

Yes. Yeah. And in a way that really like made sense to me using food as medicine. So here's a nose-to-tail plan. So I've got liver in here, cardamom-seared liver. I made it for my daughter Ava and she didn't know what it was and she ate 2 helpings. I mean, it is so good. These recipes are just like flavor bombs. And a friend of mine, actually Caroline Ely, who does my photographs for my books and has helped me with many recipes, getting them from head to paper, which is so key. She always says the combination— and this is so true in my favorite recipes— it's citrus, fat, and salt. Citrus, fat, and salt. So that combination is a flavor bomb for your mouth. And so we use that, plus medicinally using different spices like sumac, for instance, is very widely used in the Middle East, and it's an antibacterial. It supports your immune system. It has, you know, activity to help your natural, you know, inflammatory, anti-inflammatory processes. I mean, that's sumac, plus it's bitter and salty and has a little citrus in it. It's really a very fascinating, very fascinating herb spice that we can use. So it's— that's— you can start adding that into your burgers, into your sauces, on your fish. So good that way. And so a little explanation on that in the book, but the nose-to-tail piece, I think it's, it's really important. when we're doing carnivore. Now, you know, being like when our, my grandparents, you know, that was like my mom would cook that way. She made liver and chicken hearts. And those were things that were part of that stuff growing up.

And now I don't even know how to prepare it. So I'm excited for these recipes.

So from the carnivore plan, we're in high ketosis. So we're going to go right into a cleanse plan because we're not going to be hungry. So we can really support a very, even more severe, lower inflammatory diet, but supporting our body with some healthy smoothies, bone broth, alkaline broth, herbal teas, and a liver gallbladder cleanse in the morning. And I introduced this to my Girlfriend Doctor community pre-book launch and, uh, had had them all do my cleanse plan because it is the strictest one. Now they've been doing keto green for a while. So they were all into it. And I was like, okay. And then they're like, Like what? This you know olive oil, lemon juice concoction blended blah blah blah. And I'm like trust me we're gonna do it for six days. And they're like oh my gosh can we at the end of six days can we keep doing this? I'm like let's just do it for six days for now. We can try it again next you know in the like it was winter so spring we can do it again in the spring we'll do this plan again. But you know that's that's how powerful it was. And I had one client she lost eleven pounds in those six days and kept ten of those pounds off even after the Thanksgiving holidays. So I found that to be again releasing toxic waste, really giving your, your lining, your GI tract a chance to heal and repair.

Oh my gosh, that's awesome.

And then the 5th plan from there, it's a carb-up plan because sometimes we're so carb-restricted for too long. Like we've been so keto, so ingrained in this or whatever it may be, or so in the fasting lifestyle that we need to add back some sweet potatoes or root vegetables because they're medicinal, right? They're so Good. High sweet potatoes are high in tryptophan. And sometimes, like, if they've had difficulty sleeping or waking up in the middle of the night, that was a little shift that they needed to make to, um, to just really feel great and even sometimes drop more weight, maintain their weight. But adding in a little carb-up plan with some healthy grains and like gluten— all gluten-free, dairy-free. My recipes are all gluten-free, dairy-free. So it was just a big— it's just a beautiful combination. I think it was so fun playing on the word menopause, you know, creating something around that word and, um, and this time of life, because I like to say there's magic in the pauses of our lives.

Oh my gosh, that's so beautiful. And I'm just so happy that you did the carb-up portion of it because I see a lot of women who, they really do get fixated on the fasting and then they get this weight loss plateau and they're like, why can't I lose the last 10 or 15? And I try to explain, like, you are putting your body into survival mode. You need to help increase your metabolism. So I would love for you to talk about the fact that we do need to feast and famine and remind our body we're not starving, right?

Absolutely, absolutely. And I would say there's like my 10/80/10 rule, give or take, but like 10% fasting, 80% keto green, and 10% feasting.

Yeah, exactly. So that you're cycling in and out of it. You're, you're giving that body that muscle confusion like you were talking about earlier. If you're doing the same thing every day, day after day, your body gets wise to the situation and it will Turn down that metabolism. So I think this is really awesome. So where— is there any place else where weight loss plateau can really, um, you know, be helped, or is it with the carb-up section?

Well, I mean, each, each one of them can really address the weight loss plateau. So when we— whether it's Keto Green Extreme or switching to plant-based and/or switching to carnivore or cleansing, definitely each and every one of these plans Can help, can absolutely help. Depends on what your body is needing, and so that's where a little bit trial. There is a menu pause quiz, and there's a questionnaire also that comes with the book that just says, okay, this may be the best plan for you if however, I do recommend cycling through all the plans. I really do, and I think doing it we're going to be doing it in community in my in my keto green community and my girlfriend doctor club. So we'll be doing this in community and going through this together. So I'm looking forward to really initiate. Initiating that and see how everyone does with each of the plans. And, um, yeah, yeah, I'm excited about it.

Cool. So where can my listeners find you and get in your groups?

So definitely easy to find me at dranna.com, D-R-A-N-N-A.com. And I'm in the Keto Green Community on Facebook and @thegirlfrienddoctor on Facebook and on Instagram @thegirlfrienddoctor. Definitely Definitely follow me on Instagram because I'm there more than, more than I want to be lately, but it's where I check up on my daughters and my granddaughter. So—

Oh my gosh. That's so awesome. Well, this has been a great episode. I think women really need to embrace the idea of food as medicine and being able to heal their guts with their food choices, mixing things up, trying new stuff, taking a pause, right, to actually heal. I love that. That's so good. So your book is out April 12th. Everybody needs to get it and follow you on Instagram. Show us a picture because it is so beautiful.

It's totally beautiful. And there's over 120 recipes and lots of gorgeous color photography in here, so, which is a big deal for publishers and My publisher's Rodale, and I'm really grateful. And so we were able to do a lot of beautiful recipes and photography. So it's great. And the plans are in here. Now, I do recommend you get the book. You can get it from anywhere books are sold. And then, Tabatha, you have a link for the book bonuses. So you enter your receipt number and you get amazing bonuses, including batch cooking guides for each of the recipes, shopping lists for each of the recipes, my daily activity checklist. Because it's, you know, a big part of it is what we eat, but it's also— there's a great chapter in here that talks about the things that no longer serve us, like pausing things that don't serve us. And so I think that's a really important piece too. So journaling, and again, extra, you know, a lot of bonuses. So on that book bonus page, be sure to get that preorder to get extra special bonuses.

Awesome. Those links are all in the show notes. Definitely check that out. That is so good. Well, thank you so much, Dr. Anna. You're just a wealth of knowledge and you just keep giving and giving and giving, and we appreciate it so much. You're such a powerhouse.

Thank you. Thank you so much for having me, and God bless you. It is a pleasure and an honor and a gift to spend time with you today.

Oh my gosh, I love talking to Dr. Anna. That was a great conversation. I love all of the ideas that she has surrounding food and taking a pause and trying something different, increasing your gut microbiome diversity and allowing for gut repair. It's all really important concepts for you to try because I think so often we just overlook the gut and And it is about eating delicious, yummy food and getting your phytonutrients and enough protein and all of that. But we also have to love on our bacteria in our gut, and they really do love fiber and healthy fats and all that good stuff. So check out those recipes. They look absolutely amazing. The links are in the show notes. And I just wanted to mention that I have an awesome online Facebook group called the Renew You Sisterhood, where you get daily inspiration and tips and guidance from me and my team. And so if you are looking for a sisterhood of women that just help you feel supported and motivated every day to keep making these changes that you've been incorporating then the Renew You Sisterhood is for you. Like, I just get so much amazing feedback that, you know, women tell me, oh my gosh, this is what I've been longing for, and I didn't even know that I needed this, and I've just missed being in community and having the support of other women. It's amazing to not feel in competition, just, you know, collectively Collaborating and helping each other reach their goals. So I just love it. It fills my cup. It fills everybody else's cup in the group. So check that out. The link is on drtabatha.com, D-R-T-A-B-A-T-H-A. And shoot me your questions. Give me your comments. Let me know what you want to hear about. Okay, I'm here for you. I do this for you. And if you haven't hit the subscribe button, please do so. That lets iTunes know that you want to hear more of this. And share it with everybody you know. So go have a kick-ass week, ladies. Bye. Bye.