 Okay, it looks like we are live on Facebook and thank you for joining me Dr. Kavek and I would love to, I want to hear your story about first like 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 have here. I wanted to make an introduction. Well maybe I'll just wing it. I can't find it. Oh yeah just wing it. Well we could talk about it. I'm happy to share. I would love you to share again in your story a little bit about how you but Dr. Kavek is just she's also known as the girlfriend doc and I love that because it really gives the essence of the fact that you are so authentic and personable and I know both of us live by even a you know a higher level of higher power and kind of this integrity in our practices and alignment with who we are and I love I remember us we've met many many times and then on all kinds of the same stages and conferences and different things but I remember specifically Bo Eason's event when we talked about your performance and speaking and we were talking about story power and just they're connecting with you and your daughter and that was so fun was that like a year and a half ago? I think so close to two years ago. Yeah and I'm curious did that impact your speaking and your story just kind of helping to align because for me it really gave clarity to that. Yeah yeah definitely I think too sharing my story and then sharing it with power right instead of being you know like all the emotions and feelings that come with it but stepping into the power of our story and being able to share it boldly because recognizing everyone has a story and that if our story helps heal someone else that it that's the power in it. Yeah and I don't know about you but years ago I remember when I first put my story on my website I was terrified because we just talked before we go live we're both introverts and like I kind of wanted to keep private right but what I found is as I share my story and that was the first step 10 years ago now I'm really used to sharing story but it's the connective tissue and that's Bo's words right it's like 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 kind of 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 I tend to I mean 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 yeah absolutely and I think you know when too with our stories as we as we talk about what what happens in our life what we go through and and just that sense of you know like even just the concept of who even wants to hear about our story right and then recognizing that it does touch so many that's really that's really powerful yeah speaking of story I want to go way back how'd 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 well I have always wanted to be a doctor Jill I really have and I as a at a young age let me get that off hold on one here oh good I can hear you sorry about that don't worry if that happens to me all the time I'm like okay wait let me share this and um yeah I missed up there all right so um but when we talk about our story when we talk about what you know has been personal journey to us that does leave some vulnerability but what I really wanted to share is that it just had an early age I was six when I decided I wanted to be a doctor I knew I wanted to be I the truth is I wanted to be either a physician a nun or a ballerina or all three I love it all three and so I was joked by default I became a physician oh I love it yeah what was that middle one a physician a ballerina and a nun oh my goodness I love it it's like this creative and the medical science and then spiritual I love well think and and too what I recognize now just thinking of the trinity right the the father the son the holy spirit like the ballerina is that fun loving spirit and you know then there's the spiritual side there's the nun and then there's the very grounded side that here and now as the physician so it is kind of like very cool to look at the three the dimensional the energetic dimensions that that of that of that that triad that trinity so I and that brings to state where I am now it's like spiritual life is really important play fun is incredibly important and just the the physician side the realist the the healer the the medicine you know woman that I am and how that's an important part of who I am too so all three are very I love thank you for sharing that because I know a lot of my people who listen here you know they're I talk about my faith all the time and so they're used to that and they know there's no judgment I just bring who I am to the table but I love that because it really I think that's why you and I connected deeply quickly because I always feel like I can see people at a soul level and can really read higher purpose and intent and I know just 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 it's that connection to people and humanity and really truly I mean we do medicine but I was like I'm always joking it's almost like a front for greater cause and the greater cause is like bringing hope and bringing healing and bringing like this this realm of people you know whether they're looking for a purpose or they're 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 them themselves wherever they're at because that's all part of healing isn't it it is so much a part of healing you know and it's that sense of of who we are what we know to be true what we feel to be true what we believe to be true and that is what is going to help us heal and we talk about the placebo effect as well as the no-cebo effect right so we have that that placebo effect if we think that it is going to help us it will likely help us and if we think it's going to hurt us it will likely hurt us and so hence the fear around coronavirus and viruses in general and quarantine and maybe even other people if we 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 versus a we've turned a negative into a positive and I think that's really that's a huge that's a huge shift and by the way you know my daughter and I when we met you in person in in Santa Monica right we were there in Santa Monica and she's like she just has the most beautiful spirit so they love that you radiate that that means a lot to me um and I love that you mentioned you know it's funny because certainly we've had the isolation and we've had this you know stay at home and save at home at least here in Colorado it's lifting restrictions a little bit but we're still following a lot of guidelines and mask and stuff which is perfectly appropriate but one of my thoughts through this has been like where are we why are we not taking into account the effects on the immune system of social isolation yes you know the young children that are this is going to be a trauma for a lot a lot of children adults too right but like all of these things that we're not thinking about um and of course the economy and so 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 and they have been isolated for six to eight weeks or longer without touch without hugs without that's a really big deal on the immune system don't you think we're I mean we just have to take that into account as we expand and and go back to life as normal or as normal as it can be yeah and I think that's an important thing just to check in because we can assume it's not affecting someone just as well as we can assume it is affecting someone so like checking in is really really important because like even with my daughter I was thinking oh my gosh what is you know how is this affecting her her um you know her sixth grade year her middle school year she missed her play she had a great she was in fiddler on the roof she was the um uh matchmaker so she like had some fun little part there like how is that affecting her how is it affecting her she missed you know the all her horse shows were canceled how is that affecting her and then you know just missing her friends how is that affecting her and she's like so far she's like no i'm fine it's good i'm just going with the flow and um and then each individual like and the changes that i've seen just in my own daughter's life as well as in in the team I manage and work with how that there's a um you know you have to can't just assume that some things you know it's so interesting the same thing with my office um they've been troopers and we actually because we have a retail store and shipping we actually have gone in the whole entire time we're medical business of course but I we have had no one coming in and out of the door like shipments are at the door no no one in and no patients in so it's been all virtual um but what's interesting is I really have seen this real interesting curve where you know first panic and fear and then people kind of like oh this is nice to be in our pajamas and everything's cool and then at the end they're like I'm so tired of this and I've seen this like I've had to be a cheerleader and my staff is great granted but this is a reality and we're all dealing with changes and I've noticed like you said with your team or checking in it's I'm I'm playing a lot bigger role in being present making sure they're okay what do you need do you need a break you know whatever things that they need and checking in because it's a whole different experience and then the stressors because people outside are frustrated or they're overwhelmed or they're sad I'm curious as to you know when you're interacting with your staff or your patients how do you deal with the fear because the fear is real and it's prevalent out there any thoughts on that of how you encourage people or or help them to get out of that space well I think it's just all focusing on the positive like focusing on your own health what do you know to be true right now like what is 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 what is in your reality not what you see on the media not what you hear on the news not what your you know aunt Sally is freaking out about but what do you know to be true right now checking in with yourself your reality what is your senses saying to you what is your body saying to you how are you feeling what's your are you in a safe home what's the situation and for the most part we can say yeah like you know all is good check all the good boxes everything everything's good so I know that that that's the first step and the second part is compartmentalization is to 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 and do that at a design or your thoughts are intruding upon your piece do that at a certain amount of time each day like from four to four fifteen each day four to four fifteen or eight to eight fifteen in the evening just take that time journal right or just acknowledge okay you know the thoughts that were coming up what you need to deal with so it's not intruding upon your entire day because that's when cortisol the hormone cortisol starts to rob our piece you know and it says rob's our peace and rob's our calm rob's our joy is the thief that comes to steal and and and I really believe that that can be cortisol when it's too much too long and so that's something with managing that through compartmentalization with managing you know our stress and focusing on the positive we then empower oxytocin you know so we empower oxytocin we feel more joy we feel more peace and then everything else you know no god it happens for a reason right it happens for a reason you know we may not know what that reason is for generations but you know for right now we just like take the good out of the situation as much as possible focus on the good in the situation I love that because for me one of the things I did this a little before the pandemic but I took off all alerts on my phone so Facebook and LinkedIn anything that had an alert and I'm so free because all of a sudden I'm not triggered into that dopamine checking checking checking and if I want to go check Facebook or check LinkedIn or check my email I can do that but I get to do it when I want to and my phone doesn't control me and 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 and then if I want to check for like she like dr. kebacca said a few minutes per day at a certain time I can decide when I want to and I've also found in the mornings I used to be the person who's up at five at 5 30 I'm at orange theory like raising my cortisol and last year I learned I really slowed down and I took some breaks in the morning where I just sit and meditate and pray and journal it has changed my life and what's the funniest thing for me is all of my 40 plus years I mean I've been normal weight but I lost 8% body fat when I stopped working out and it's almost funny because I literally like I'll do a few free weights I have a pull-up bar back there so I do some pull-ups and I but I really like 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 retention of fat and 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 and then I go into the day more prepared and I'm more able 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 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 yeah but I and then just to take back control because like you said the news I from the beginning I don't watch 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 and so they want to do a pattern that addicts you to turning on that news and if you turn it off and you get to decide and regain your control then you get to really control like we talked about both cortisol and oxytocin so things are sharing those tips that's so true and then just back to that cortisol exercise activity cycle you know I wear the freestyle Libre you know I'm wearing it again I wore for the last year in creating my recipes for Keter Green 16 so the continuous glucose monitor so I'm having a friendly conversation so my blood sugar is nice and low but if I was stressed out it would be really really high and I think the same thing with exercise we know that too the fact that you lost 8% body fat was I mean it's just beautiful and built most likely increased your muscle because cortisol wasn't breaking it down and we can think oh no I have to exercise more and eat less and that's not the situation at all it is it's like and it's so much more than about food the food we that's exactly people think oh I gotta restrict or 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 all the stuff I learned I literally since I've been in medical school have been a six or seven day a week exercise and pretty intense it may not be long like 30 45 minutes but I chose running and high intensity things like orange theory hit types of stuff and I thought that's what my body wanted like I actually craved it but what I realized is not only was it tied to raising my cortisol which I was basically in this cortisol addiction pattern but what's funny Dr. Kavek is I also learned that the old trauma response the sympathetic overdrive which is basically when we're in this all the time we're in this fight or flight and that's what we're used to from childhood we naturally go there because it's comfortable and normal and when we slow down and go into the parasympathetic which is digest and 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 will lower and if we haven't dealt with old emotions or old trauma or 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 in stillness but if you find your that type of person who go you go go go go go and you actually have trouble sitting still there might be something going on there I learned that you know for personal experience oh it's so it's so true and I love that you're sharing this because that's a reality and for so many people I'm sure that are listening that that ebb and flow 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 like getting a full restorative night sleep versus waking up and running to the gym because it's a to-do item you know and recognizing that there's a season for everything there really is a season for everything 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 alcoholic but I always would like find my joy and and feeling of being loved by achievement and then I realized wait a second I 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 this isn't right in my end of my days I'm not gonna say did I work harder it was I connected and did I love people well so 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 know it's needed but I want to hear from you what you saw as a problem that this is solving because it's solving a big problem yeah no absolutely and I think the the biggest thing is that we've been led we've been led down a path of you know 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 are from lifestyle to the food we eat but a lot of focus on the food we eat and then we can recognize now that there's 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 on the label hormone disruptors on the labels and xeno estrogens on the labels and that is something that you know where we're not even made aware of so number one I wanted people to be aware and also eating by our physiologic design especially in the menopause and beyond so that we can breeze through menopause into our second spring right to enjoy a life of passion strength pain less right pain free with clear memory and expressions of joy and enjoying the people we're with the connections we're making and doing in the healthy way possible so the keto green was in this writing keto green 16 as well as the hormone fix writing this 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 mastering cortisol getting control of cortisol and alkalinity so that green aspect not just in what we eat but how we live how we think you know what we drink I mean who we eat with I mean all those things we can can affect our physiology so really being able to look at that and then empowering our most powerful hormone oxytocin so building that into the pages of this book and keto green 16 building on the philosophy and the foundational book the hormone fix also with you know some recommended supplements but a men's chapter two and bringing this in 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 a group we can do this together encourage each other in a healthy way and 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 diabetes and it's just a matter of okay we've created some unhealthy cell membranes we need to heal them as quickly as possible and with keto green 16 because it's like you say like you know eat the rainbow right eating a rainbow food that are low carbohydrate and with fabulous you know you know meats or proteins and healthy healthy fats we need fats for hormones and to do the intermittent fasting and to stop snacking so especially with women going through menopause because hot flashes as associated with insulin resistance among other things that doing it in this lifestyle not just about what we eat when we eat and and when we don't eat improves our physiology so quickly I mean it's beautiful what we're seeing in just 16 days that's amazing because I know I've done like 30 day eliminations and stuff at 16 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 with 16 days I can do anything for 16 days and then they like it right and they're like I want to keep going yeah yeah making changes and making discoveries and for me you know I consider urine pH testing a vital sign pH to 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 how well we're managing stress and it was an aha moment for me Jill when I found that cortisol increases with hydrogen ion secretion across the renal toolbules creating an acidic urine pH which makes so much sense so 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 just discovering what we need to do like the meditation like the you know gratitude journaling shifting our mindset to free us from toxic thoughts and can be a huge a huge difference in our lives so I love that because I'm a fan of you mentioned your blood glucose monitoring and I have my aura ring which monitors my variability and my sleep and all that but I think these are tools that people can get and they're all range of prices 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 dollars so not cheap but also not out of the range of some people and then your glucose monitor same thing but pH strips are not that expensive penny so it's just a little bit about what people would look for if they're testing and kind of the ranges of optimal acidic versus um more alkaline yeah so typically tell clients I want them to be seven or greater seven or greater so just seven is neutral but anything over seven is considered alkaline and typically you know by the end of the 16 days they're getting into the seven to eight range without trouble waking up with alkaline waking up alkaline and going to bed alkaline that's really big for me so that practice of doing that during the day when we're stressed or if we dehydrate or we just worked out we're going to have some more of an acidic urine pH but to pay attention when that's happening and then what can you do to try to shift to be more alkaline during those times and with the practice of meditation with the practice of maybe more hydration before after your workout shift your 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 so great information because again it's a practical very inexpensive way people can get them from you got 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 in real time see how your intervention is affecting your physiology so I think this is brilliant Dr. Anna and I also want to say just from my perspective I deal with a lot of environmental toxicity chronic infection and chronic illness and in whole don't forget more for sure and the biggest thing my patients deal with in their detoxification process is staying alkaline because when they have a herx timer or a diop reaction it's often because they're so acidic the enzymes stop working appropriately so from my perspective I can just say the liver and the whole bio transformation of phase one phase two excretion through the bile acids and just in general your kidneys and your lungs and your skin it works better at optimal pH so this is actually really core and and what I do my 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 getting more minerals or do things like alkalisos or gold which is kind of a silly little old remedy but it makes you body your body more quickly alkaline when you're in a detox reaction and so we've known for a long time that anything we do to alkalinize the body people will feel better in real-time 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 we do too like my 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 to add that baking soda just some plain baking soda just a little bit till you start kind of shifting so you can get that feel open up the detox pathways help with the cell you know I really just a hundred percent see the improvement in you know cell cellular function right the decrease in inflammatory symptoms as a as a positive symptom of that this is huge because most of my patients who are on a detox protocol especially mold which is so toxic the reason they get stuck is because that detox causes so much acidity and they get stuck because when the body becomes acidic the enzymes that are helping the body get rid of toxins stop working so at a certain pH level they'll just stop or they'll decrease their effectiveness so this is a this is so important across every illness every disease and clearly like you said back to even the virus nowadays a lot of our patients who are obese diabetic heart disease all of these these metabolic issues are a disease of at the core they're acidic diseases so really relevant so tell someone kind of like practically speaking what would a typical day in the life of keto 16 look like like what are people eating on the diet yeah we have a great we have a great app it's at drana.com forward slash keto calc k-e-t-o-c-a-l-c keto calc so drana.com forward slash keto calc and yeah and that is a keto calculator to kind of 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 so with just a regular three you know three meals during a keto green day but with keto green 16 what we do is 16 hours in a minute fast so from dinner to breakfast but we work up so for anyone who's new to intermittent fasting start at 12 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 body it is a marathon not a sprint we don't go lift you know deadlift 200 pounds or whatever however much is a lot sounds like a lot you know a high amount of weight you know right right out we we work our way up and the same 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 fast with a chicken my curry chicken skillet recipe which is on day two of my keto green 16 plants 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 lime juice and just added that over the chicken the curry chicken and the coconut rice i mean 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 scoops of mighty maca i had that in between before i had dinner which i so i broke fast around 10 to 11 a.m and then dinner at 6 p.m with a keto green shake around 3 p.m so and we had our harvest beef stew so it had kale and uh yeah grass bed ground beef with you know a beautiful stew just a clear broth and some celery in there and just hearty vegetables and really just a delicious super dinner and so that was dinner and then water in between meals not with meals so that we're not diluting our digestive enzymes and um yeah that that was primarily my day oh gosh i'm salivating it sounds so good i'm kind of hungry right now because i've just had a keto green shake so far today i love it um do you like to cook is that something you enjoy doing i do i love to cook when it's not just for me yeah i like to cook for every now that all the girls are home i love 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 it's like you know i don't love prep work and i don't love cleanup work but i love the creative part oh that's amazing that's like the ballerina part yes oh my gosh it so is you got to have that play part in there yeah totally now do you have four daughters i have four daughters yeah you met my middle one amira yeah and then at the last i found i think i'm all almost all i'm there you met my two oldest ones you met um well oh you met was i don't think my littlest one was there my 12 year old but yeah you met um britney and amanda too yeah so you've got my girls i love it and what i love about you too is you have this beautiful beautiful family beautiful daughters they all clearly love and adore you and it just it speaks again to the authenticity of which you live life and you do life and you're still a mom and you're still a inspiration to your daughters and i love i love seeing them like here you are at your booth you know sharing your products and everything and your your family was there doing that with you like to me that just speaks volumes of who you are so it was fun to see it i think i took a photo with you guys like i'd like i want to be with a cool kebab girl i love it i love it yeah so awesome um well someone else asked let's see what are some alkaline foods um what foods and i i even have a little card here that you include so i've got the cheat sheet yeah but i'd love to know like people are wondering what kind of things could they do to besides the um you said the apple cider vinegar with lemon in the morning with water yep and so all the dark green leafies all of those dark green leafies and one of the most alkalinizing that i threw away for decades are beet greens oh no greens cut off the beat wash those greens really really well because they get sandy but those beet greens saute them in ghee with some onions 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 um and then kale collard like we're in the south so collard greens swiss chard uh you know and all your herbs and spices parsley cilantro sprouts like broccoli sprouts clover sprouts a nice variety of sprouts are really beautiful and the cruciferous vegetables so you're and these are all low carbohydrate alkalinizers fruit or alkalinizing for the most part too but they're too high in sugar to be included in 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 so yeah papaya so good for digestion right pain enzyme and pineapple and that you know very fabulous and then mango so and they're not you know a little bit goes a long way like you see that on one of your chicken or salmon dishes right like a little bit of probably having your recipes oh yeah and then just like even that we have a mango coconut sorbet so mostly like a full fat coconut milk blend in some mangoes blend that in and freeze it and just scoop it out and have that mango coconut sorbet so that adds a nice finishing touch and and typically like that sweet a little bit digestive enzyme sweet we want that in the evening typically in the evening meal so that helps your body digest overnight and a little bit higher carb in the evening will also help increase serotonin and tryptophan so that we get that better night's sleep oh i can agree more because especially people who have adrenal hpa axis dysfunction and they tend to have a more flatline cortisol i usually say you really want that protein and fat in the morning and then if you're going to have carbs which you need it a little bit in the evening just like you said they'll tend to sleep better if they don't what happens i've seen with the people with hpa axis dysfunction is they'll be sleeping overnight and their blood sugar is not stable it will drop middle of the night two three a.m then their cortisol will rise up and they'll wake up wide awake because that cortisol spike because they're when your body goes hypoglycemic or low sugar and it's not regulated with the keto plan then then that cortisol will rise 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 that waking up at night absolutely exactly and what are some other key things that you do for helping people get a good night's sleep i want to hear what you do yeah so i'm still i'm like the classic obgyn i struggle with it i do i have my latest new my new thing which is my weighted blanket i zom oh my god i love it it is me too i've got gravity but same thing oh my gosh a friend it's so funny because i have a friend who's like a natural path and a chiropractor and a physician and we'll get together sometimes and we'll always trade these fun biohacks so the last time i went to dinner at her house she's like you've got to see what's in my bedroom on my you know uh the thing size weighted blanket that was the talk of the evening i'm like i want one of those so i love myself you guys haven't heard of the weighted blankets what brand you have dr anna i have zom x a l m x a l m i love it i know it is so good so that that is and i want gravity but again they're all kind of equivalent so helpful to what this is uh is a weighted mind's 20 pounds if it's like king size it might be up to like 25 or 30 pounds mind the single i have a king bed but i just laid it over my side of the bed and um it basically that weight uh is almost like an utero or in the womb or even children with autism benefit because it yes arms and the nervous system it's like this pressure like being held by your mother or being in the womb it tells your nervous system hey everything's okay you can relax and go into sympathetic or parasympathetic state and it's amazing um other things i have a routine every night that i take an epsom salt bath and i always do like you know the six pound costco size bags i do have a bag so i do a lot of salt because i want that water saturated so that the gradient drives it into my tissues because that magnesium is calming and it's also got the 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 all of a cup of tea and usually i listen to like a podcast that's for me is relaxing or an audiobook while i'm taking my bath but that's kind of my ritual um magnesium so simple but magnesium and glycine or magnesium glycinate is really great for sleep um i love you mentioned um increasing serotonin we can actually give supplements like tryptophan and five-hgp that will both increase serotonin and melatonin there's a small percentage of people that have an up-regulated enzyme called ideo that will not react well to that but it's 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 um there's other things like gaba you can take orally and now there's so many liposomal formulations quicksilver has some really great ones that have either cvd or without the cvd they have just gaba and theanine theanine is a great nutrient for those of you who have the brains that are going and it's a good kind of calm alert it's also written in green tea but some people like me who are you know like to think uh at night if i take the anine my brain will keep going so that might be a better daytime for those of you who are very um cerebral in your brains um 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 uh you know some sort of ritual that gets you ready an hour before you're going to bed you should shut off the screens take your bath do your ritual because it prepares your body for sleep as well i love that absolutely i love all of the above so and i use a magnesium l3 and 8 combination with magnesium glycinate for bed and um just these little these little essential oils so my favorites right now um bergamot clary sage and lavender so just spraying that on my pillows when i remember at night too just see exactly right i mean at creating an evening ritual makes all the difference in in the world too and then something i teach in ketergrain 16 as well as the hormone fix is for those of us that you know have issues with getting up at night in the middle of the night to use the bathroom is just dry fasting after dinner or just no more than four to six ounces of fluid after dinner so your body is you know basking in its own digestive enzymes and you're not having to get up in the middle of the night to pee so i love that great advice um well what is there anything you'd like to leave i want to really encourage people to go to your website 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 well yeah encouragement thank you thank you jill i mean i can't wait till we speak together again oh my gosh when we have to when will that happen i know right i think for this summer it's been canceled everything's but i fm scandal right palio fx keto con i mean gosh okay so at some point got to hug your neck again i know um so definitely my website dr anna.com join me there and at dr anna.com forward slash keto calc you can get that keto calculator and that'll put you in our you know um where you can buy our book you know the which you can buy it anywhere amazon barns and ovals books a million your local book retailer it's a valentine penguin random house publication so anywhere books are sold and then we have the book bonuses so come back to our website and get the book bonuses so and i want to just leave listeners with uh the fact that no matter what you're dealing with right now no matter what you're exposed to what you're dealing with the stresses are strange just know that everything is like when we can sit take a moment now and just sit in our space know what we know to be true just 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 and do it and do it and put a smile on and let's do it together so that's my that's my closing words gel so thank you for having me perfect talking with you anything else because i love it so much that rina thank you for your time i can't wait to give you a hug in person and um we will talk soon i look forward to it thank you