- 6 months ago
It's time to prioritize our sexual health. Join us in conversation with Anita Kopacz and Dr. Katina, hosted by Charli Penn.
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00:00Hi, everybody. My name is Charlie Penn. I am the Relationships and Wellness Director here
00:04at Essence Magazine. This is your weekly wellness check. And this week, we're going to be talking
00:09all about our vaginas. Why? Because it's Sexual Health Awareness Month. We need to talk about it.
00:15And thanks to Cardi B and Megan Thee Stallion, we've all been talking about our walks, right?
00:20Love it or hate it, we've been talking about it. And thanks to that viral video from Cardi herself,
00:24we are talking about now more than ever how to make sure that our vaginas are healthy and
00:29happy. So I brought two friends along today to help us really dig into the topic. Please welcome
00:35Dr. Katina, who is a family nurse practitioner, an author, a speaker, and a TV and radio personality.
00:42Hi, Dr. Katina. How are you? Hello, hello. Hi, welcome. And our other special guest, who I cannot wait to
00:51bring in, is sexologist, pleasure alchemist, and author and speaker and activist, Anita Kopach.
00:58Anita, come on in. I love it. I love the list.
01:02All the hyphens. You both are so amazing. Can we just say, I love a multi-hyphenate woman, okay?
01:08This and that and this.
01:10Multi-orgasms.
01:11Uh-oh. Yes.
01:14So let's just dig right in, right? So, you know, we've all been talking about WAPs. We've been having
01:20fun with the song. It's been a hit. And then Cardi made this incredibly funny and true video about
01:26women making sure that they're aware of what the signs are of a healthy or an unhealthy vagina.
01:32So, Dr. Katina, let's jump right in on that one. What are the signs that your vagina is healthy or
01:37unhealthy and what should we be looking out for? Well, some of the things you have to monitor is
01:42your pH. And I know you all have heard this. We normally, we're supposed to have a normal pH.
01:47However, that's altered by many different things. So a couple things is you're supposed to stay away
01:53from scented products. So if it smells good, don't use it down below. Yes, that includes your scented
02:00tampons, your maxi pads, uh, even your toilet tissues. I have a lot of patients that come into
02:06the office and they have recurrent bacterial vaginosis or yeast. And that's because they're
02:11constantly using scented products. Also, you guys know by now, don't dush. The dushing actually gets
02:18rid of the good bacteria as well as the bad, but we want that good bacteria to be inside of our
02:25vaginas. Also, if you have frequent sex and your partner ejaculates inside of you,
02:32uh, the semen can cause that vaginal pH to change as well. So you want to make sure that you get
02:39creative with your partner and don't be scared of the semen, you know, have them to ejaculate other
02:45places, explore the semen, have them to ejaculate on your, your, your, your, your breasts, you're in
02:51your mouth. You know, you guys communicate that whatever you're open to. You don't want him to
02:57ejaculate inside of you every time because a lot of you all have experienced BV or yeast. You do notice
03:03that most of those infections occur after sex. Um, also another tip, another great tip is if you do
03:11have recurrent BV or yeast, you want to do the tongue check with your partner. And this goes for
03:17our same sex partners as well. So, um, when you get a chance, look in the mirror, your cell phone,
03:24stick out your tongue and make sure it's pink and just a little bit of the white coating,
03:29because if you have a thick white coating, that may be a sign of yeast and you'll need to see your,
03:36uh, dentist for, for the evaluation. But if you have yeast on the tongue,
03:41that can actually cause the recurrent BV and yeast as well. So, you know, those are a couple of tips
03:48that, and also one more thing, when you're having sex, stop letting your partner spit, um, on you
03:55during sex. If you get a little dried out, we know that happens. If it's lube, especially if the session,
04:05the session is long, you know, lengthy, you get a little dried out, use lube, y'all stop,
04:10stop spitting. Cause when they're, when they spit, they're actually causing bacteria or whatever.
04:17Just like what Cardi said, what she, what he ate that day is coming out. If he didn't brush his teeth
04:22before it's coming out in the saliva and it's going inside of the vagina and that can enter,
04:27you know, the bacteria as well. So you just want to minimize, of course, we're going to have some
04:31bacteria exchange during sex, but you know, you don't want to have an overabundance of it.
04:36Uh, so those are just some, you know, healthy tips that I do encourage and how you know that the
04:42vagina is healthy is of course, you have to know your body. So you have to know what it smells like.
04:48If you begin to get fishy odor, that's not normal. That can, that can, you know, refer. It may be
04:56trichomonas or it may be just bacterial vaginosis or another infection as well. Um, also if the color
05:03changes and as we know, our, our vaginal secretion, it does change depending on the period, um, of the
05:11month that you went, right? So notice during your ovulation time, our secretions are plate. I hope
05:17you guys know this, but if you don't, that's why I'm educating you all. Yeah.
05:21But your ovulation time, the vaginal secretions is nice and you can see, right? You can play with
05:28it a little bit, but right before, you know, it gets a little thicker and pastier. So you can even
05:39see this on the penis or on the toys if you are engaging in sex. Um, and that's because of the
05:46hormonal changes. So, you know, just make sure you, you are aware of your body, make sure your,
05:51your vaginal secretions are the same. Make sure you are, you know, paying attention to the smell,
05:57the amount of discharge as well. If you, our vagina is self-cleansing.
06:02Yeah. So I know there's a lot of, you know, Yoni pearls, vaginal steams, that's your choice,
06:09but I'm off a natural, you know, let the body cleanse itself. Let them know what it needs to do.
06:15And, um, it will, it will adjust. Well, now you all know why we had this conversation at 9 PM
06:21and not noon today. We can all come together and have a real girl talk. Dr. Camila, thank you for
06:28breaking those down. Amita, you know, I have to ask you because I love when we have these conversations.
06:33How do you personally know when your vagina is healthy and happy? And what do you tell your
06:37clients about it? Because, you know, we talk a lot about happy vagina. Yes. Yes. First of all,
06:43I just have to say that, uh, Dr. Katina, you dropped the mic on that one. So, um, I, I have a very
06:54sensitive vagina. So I, um, I am very particular when, um, caring for her or playing with myself.
07:04I always have to make sure I wash my hands before and after. And, um, as far as a happy, uh, vagina,
07:13that is not just, it's, it's such an important aspect in life because if we connect to our pleasure,
07:24we're connecting to so many different other things, spiritually, emotionally, physically. Um,
07:31they say that, that pleasure is, is right in line with abundance, as far as being able to practice,
07:38um, pleasure regularly in your life, you should be able to be doing something at least once a day
07:45that brings you pleasure. Um, if, if it is touching yourself, then so be it, allow it to be that, but
07:53there's so many other things as well that bring pleasure. And, and so moving from that place of,
08:00of continuing to bring it, cause it's so easy, you know, thinking of like, you know, the, the,
08:07so many things that you have to do and what the world is going through. And actually that is the
08:13time where you really have to connect to your pleasure. I know that they say with, with, um,
08:19meditation, you know, if you feel so busy, you know, too busy to meditate, that means to meditate
08:25twice as much. And it's the same type of thing with pleasure. If it seems like, if it seems like
08:31there's so much going on in the world and it's bringing you down, that is really the time where
08:37you have to carve out your self-pleasure time. I love when you talk about masturbation and stuff,
08:46sex as self-care, right? Because I think as women, right, we can all admit we don't have
08:51that conversation enough. Exactly. Exactly. And it's important to talk about it. And I love when
08:56you say twice as much, like most people, like you said, we're too busy, right? We say, I don't have
09:00time. I don't have time. I don't have time. So Dr. Katina, can you talk about, and both of you
09:05actually, but we'll start with you, Dr. Katina, the power and the benefit of orgasms and a healthy sex
09:10life for a woman? You got it. I'm actually having an orgasm course that's coming up in a couple of
09:18weeks, but I made a post on social media and so many women, so many women, and you know this as
09:26well, Anita, I'm sure you've heard this. They've only had one type of orgasm or two types, and that's
09:33the clitoral orgasm or the vaginal orgasm. There are so many different types of orgasms. You have
09:41your anal type of orgasms, your G-spot, your A-spot, your U-spot, your blended, your mental
09:50type of orgasm. There are so many different types, and I want you all to start exploring yourself
09:58because having an orgasm is important to the body. Just like Anita said, it helps with sleep.
10:06For those of you all who are, you know, difficulty sleeping, it helps decrease stress. It also
10:12relieves pain. So for those of you all who are comfortable, you know, masturbating during your
10:18periods, it actually helps, it relaxes the smooth muscles. So it helps with menstrual cramps as well,
10:25and it just improves your overall mood. So if you think about, you know, just think about that
10:30coworker that's always coming into work. She's moody. She's, you know, crabby. And the next thing
10:36you know, she comes in one day and like, hey, you're like, she must've got her some.
10:42That is true. That's true. It really, having an orgasm or, you know, sex actually improves that mood.
10:50Um, so it's, it's really good for the body. Amen to that. Anita, I know you want to add,
10:56because you were always talking about the power of the P and the O and what that can do to empower
11:01a woman and her journey. Break it out down. Absolutely. I, I, it's so, I love that you said
11:08that because I've actually worked with so many women who have never had an orgasm. And so it's,
11:15it, you know, there's, I, I know that there's like this mental buildup, like, oh my God, I have to do
11:20it. If I don't do it, then what's wrong with me? How come, how come I can't get there? And, and I've
11:27gone through a lot of that because the reason I even went into this work is because I was sexually
11:32molested as a child. And so I ran away from pleasure, you know, anything that had to do with
11:39that. I ran away from it. I, you know, I wasn't having orgasms. I would have sex, but it wasn't,
11:44um, the sex that I'm having now. And so I, um, I encourage people to just really move at your own
11:55pace, but keep moving. Right. And, and sometimes push yourself past your comfort zone. But if you,
12:03you know, if you go too fast, then you have that stress. And if there's any stress, it's really not
12:10going to happen, um, in the way that you want it to, especially, especially if you, you know,
12:17especially if you want to squirt and, you know, really, really go there, you have to be completely
12:23relaxed and comfortable in order to allow your body to get to that place. And, um, and then,
12:30and then, yes, it has all of those amazing benefits as far as sleep, pain relief. It actually
12:36helps with, um, with, with sexual intercourse as well. It allows you to have even better sex life
12:44if you, um, self-pleasure. And, um, I would say, it's so funny. I'm like, what can I say on here?
12:52Well, we're keeping it real. We're being honest, but I hear, you know, these are conversations we
13:00should be having and that's why we're having it. Absolutely. If nothing else, if it's too,
13:04I always tell people, if it's too much for you, at least it's something to think about. Yes.
13:09You know, very, and I, and I do want to bring up the point to, um, having an orgasm masturbating is,
13:16is amazing, but I don't want you all to fall into that excessive masturbation. Um, excessive
13:22masturbation is actually a disorder and it can interfere with couples when they engage in, in
13:28sexual intercourse. And I've had many patients, especially when it comes to men, um, they're used
13:35to, um, you know, masturbating and they're used to the friction of their hand. So they have difficulty
13:41getting pregnant with their partner because they're unable to ejaculate from, from vaginal intercourse.
13:48They have to use their hand in order to ejaculate. And then same thing with the females. Sometimes
13:54the nerves become, you know, very, very insensitive and, um, you know, it's, it'll be difficult for you
14:01to, you know, have an orgasm with your partner, unless he's doing something that, you know, you
14:07particularly always do to the, to the clitoris and so forth. So just engage in it, but just make
14:14sure it's not excessive. Like you're not doing it 10 times a day. You're not leaving work.
14:19I was going to say define excessive because you're not at work saying, Oh, excuse me. I have to take a
14:28break. I'm glad you brought that up because I don't really think, I mean, I think I can speak for a lot
14:35of women when I say this, I don't think we think about that as being excessive, you know, or, or
14:40dangerous to the sexual relationship we can have with our partners. Um, so I'm glad that you even
14:45brought that up because I don't think that's a topic that we hear discussed a lot.
14:49You got it. And the partners, the partners, especially the partners understand because
14:54they'll see, I know for me, like my man, when anytime they have like a new toy coming, he's
15:00like, the shade is real. Exactly. But it can be part of pleasure play. So talk about that,
15:13Anita, for sure. Yeah, absolutely. And, and I, I know like with, I know that Dr. Patino was saying
15:21that being natural is, is the number one. I always say we were born with the best toy, right? These
15:28fingers. Um, but as far as just having, having my toys, like I absolutely will bring, um, Sheldon in.
15:38Sorry. He's so, it's so funny because he's so, um, like reserve and reserved and hilarious, but yes,
15:49I do share everything. So, you know, he, he joins in, in the play and, you know, we'll tell each
15:56other our fantasies and sometimes we will play and there's just so many different, um, amazing things
16:04that you can do together as a couple. And I know for a lot of people right now, they're in quarantine
16:10and may not be quarantined with, um, with a person. So I do like to be aware of that when I'm talking
16:17about things, but, um, because there's so much that you can do, um, on your own or, or phone sex. And,
16:24and that's actually a beautiful, um, way to kind of, like, help yourself be aroused, you know,
16:31like the phone sex and different things, uh, bring you into that space of, um, of being open,
16:39right. And, and allowing yourself to release. And there's, you know, foreplay starts in the
16:47beginning of the day. I always say that because, and it, and it looks different for everyone. It
16:52might look like doing the dishes, right? Like that is an amazing foreplay for me. And, um,
17:00yeah, it's just, it's, it's important to figure out what it is that turns you on,
17:07you know? And cause like, for me, it's, that's interesting. Who would have thought
17:11doing the dishes?
17:12Dishes. Yep.
17:14Well, no, I think what you're touching on Anita, and I I'm looking forward to this part of the
17:19conversation are really what some of the secrets are to having a healthy, happy sex life. Uh,
17:24because it's also something we should be talking about as much as possible, sharing with our
17:28girlfriends, talking to our partner about more importantly. So can you each talk about what it
17:33means to have a healthy sex life and how people can encourage and use this extra time that they
17:37have together to encourage that?
17:40Yeah. So, you know, I I'm, I'm big on communication. Um, no one should ever have a bad sexual encounter.
17:48That's how I see it. Um, we are too, you know, we're, we're mature. We're mature. We're adults.
17:54Uh, if, if you don't like a certain thing, let your partner know, you shouldn't, you know,
18:00suffer while you're having sex. If you don't like something, talk to them. Yeah. Yes. Speak up.
18:07You got it. You know, just, just say, baby, you know, um, like if they're biting you, just say
18:12softer, baby soft, you know, just, you know, you don't have to, you know, detour the mood or
18:18anything, but you just have to communicate and, and, and hopefully your partner and you
18:23can be open with your partner as well and just be open to their ideas and what, what they
18:29like as well so that you all can have an amazing experience because what one partner like the
18:35next one might not like one partner, your old partner might like when you, you know, slopped
18:41on his penis, but the next partner may not like that, you know? So, you know, or, you
18:47know, you just have to communicate. You should never have a bad, uh, sexual encounter. Right,
18:53Anita, you agree? I agree. Be specific, be open. Anita, what would you add?
18:58I would say that just to remember that every day you're a different person and like be open
19:03to new things. Cause I, I know that sometimes people like go in and they're doing the same
19:08thing over and over and over. And we are beings that are evolving every day and our sexual life
19:15is evolving as well. So pay attention to that. Be open to what comes into your space, you know,
19:22because what you, what you didn't like before you might like now. And that's, you know, it's,
19:27it's really interesting how things change. We're sit where we, we totally move and change as long
19:34as we allow ourselves to. And then as we change, we can evolve. And it's so interesting because I am,
19:42I am 44 now and I have a feeling I might be going into, well, this, this could be all in my head,
19:49but I, it feels like I might be going into, um, either pre-menopause or, or something like that.
19:56Because, um, I would say like two weeks ago, I was, I was hot and ready to go. Right.
20:03And I wasn't getting wet. And I was like, what? And this, that's that I, I'm walked all the way.
20:11And you're like, this is, this is not normal. I was like, what is up? And then I remembered
20:17that I had received, cause I I've never had to use lubrication and I had received the CBD
20:24lubrication from this event that I went to. And I was like, go get that babe, go get that. Let's try
20:30it out. Oh my gosh. It was amazing. It was amazing. I was like, I want to create my own CBD,
20:39like my own lubrication, because this is so great. It's like a whole, even like, you know, like I, I,
20:48I didn't shame myself, I guess it is for not, for not getting wet, which I could have easily. I could
20:54have been like, Oh, you know, like, and, and not been open to a solution. And, um, no, no, I didn't.
21:02I'm so happy that you said that, right? Because this conversation is something that we're having,
21:07because we want to bring these topics to the forefront. We want them to be things that you're
21:11talking to with your girlfriends all the time. But we also don't want any of this to be something
21:15that you shame yourself over. So if it's not something that you've experienced, if it's not
21:19something that you've yet tried, or something that maybe doesn't make sense to you yet, that's okay.
21:24Right? We don't judge ourselves. And in that vein, let's talk a little bit about our different products
21:30and methods. Like if somebody's saying, okay, well, maybe I am a little dry, or maybe I'm not
21:34masturbating enough, or like, maybe I'm not taking the best care. Where would you guys recommend that
21:39a woman start? In addition to the medical warnings that you brought up in the beginning, Dr. Katina,
21:44but just in terms of like, luxuriating and pampering our vagina, what do we do there?
21:51Yeah, so, you know, dealing with menopause is something and perimenopause is something I deal
21:57with, you know, daily in the gynecology setting. And, you know, it's part of life. And like Anita says,
22:02you know, make light of it. Don't, you know, make it an issue. It is something that you have to go
22:07through. However, you know, there is help out there. I love 100% coconut oil, unrefined,
22:16100% coconut oil. It works amazingly. And that's not compatible with condoms. So this is
22:23protected sex. And the use of coconut oil is amazing. They also have Reverie, which is some
22:31natural insert that you can insert inside of the vagina that helps just rejuvenate the vaginal
22:37cells that decreases with decreasing estrogen. So Reverie is a good product. Relizin helps with the
22:46hot flashes that may occur. Restella is something natural that helps improve the sex drive. And then
22:54also you have your primrose oil and your flaxseed oil that helps as well. So for you all, you know,
23:01who are really going through perimenopausal or menopause, there is help out there.
23:06Last resort, if you have to go to hormones, I would recommend vaginal hormones, like your estrogen
23:13cream, your primary cream via the vagina, oral hormones, but there are hormones out there that
23:20can help as well. But, you know, I like to really push more natural for my patients. But, and then also,
23:27I like when Anita said, mental has a lot to do with, you know, the vaginal lubrication. If you're stressed
23:35out, if you're worried about something, if you have a lot going on, you won't get lubricated, you won't
23:41be in the mood. So that foreplay of, hmm, he's washing the dishes today, or she's washing the dishes
23:47today. That turns me on. I like that. He's ready for something. I'm gonna give him some when I come in
23:53today, you know? So that is a part of the foreplay. And that, that was amazing to say. But those are just
24:00some things that I recommend to help, um, with vaginal lubrication, increased libido during times
24:07of, um, perimenopausal and menopause. No, that's great. And Anita, what about you? What's in your
24:13cabinet? What's in your bag of tricks, sis? Well, I, I thank you so much for saying all of those things.
24:19I feel like you covered it all. But for me, I drink a lot of water. I eat a lot of fruits and, um, that
24:28greens for me, um, as far as, as intaking as natural as possible really helps everything, all the parts
24:40of my body. And, um, I don't have like this, like, like literally that, the, I wish I had the name of
24:48it. I don't have the name of it. I I'll send it to you as far as the name of the, the CBD, um, oil that
24:54I used or lubricant that I used. It was amazing. And that was the first time I've ever used a lubricant.
25:00And, um, so that, that's actually kind of new in, in my, in my system here.
25:07And you're glowing about it. I see. So everybody, Anita will come back and drop the link in the
25:12comments, share it with everybody. Cause look at this glow. Yeah. That's an endorsement. But
25:20continue. I'm sorry. It not only, I, and I guess because it's CBD, I don't know. I have, I actually
25:27not really taken any CBD products, so I don't know exactly how it works. I have rubbed like CBD,
25:33um, uh, oil on my, on my arm and it totally took the pain away. So I know it works, but
25:41yo, my vagina was feeling so good for so long after it was just like, it, it just, I don't
25:49even know what it did. It was like, it's extra. Like we had, I had the orgasm and I had the
25:55CBD in there and fully put me into this place of receiving all of that pleasure. So, and I'm
26:03going to make my own. So I'll, I'll definitely share that with you when I, when I. Coming
26:07soon, everyone. And really quickly, Dr. Katina, are there any warnings, anything we should know
26:12about CBD? I've seen a lot, to Anita's point, a lot more CBD products for our vaginas. Um,
26:17any warnings, anything to know, anything to consider medically speaking?
26:21You know, so far with the CBD oil, using it as a vaginal lubricant, it's, you know, it's
26:27fairly new, but it's getting, you know, a lot of attention now. And so far, you know,
26:32so far, so good. So, you know, there aren't any warnings. You just have to make sure that,
26:37you know, you don't have any allergies to anything that's in it. Um, and you would just,
26:43you, you would, you know, you see if you're allergic to it by using, putting it on your skin
26:48first, just to make sure you're not allergic to it.
26:51Absolutely. Well, it's on my list of things to shop for as we continue on our self-care
26:57journeys, right? In the time of the pandemic and the quarantine and all this time we have
27:01together. Um, and speaking of that, we have also been talking a lot about what we say to
27:06each other, but I don't want us to end without talking about what we should say to our daughters,
27:10right? Cause these are conversations that we should not just be having with each other,
27:14but with our daughters when they, you know, when it's age appropriate, especially as they
27:18enter college or begin having sex. And we really want to promote positive sexual health
27:23with our daughters and have them know the facts as early as possible and be clear on them. So
27:27what advice, start with you, Dr. Tina and then Anita, you please as well. What advice do you all have
27:32communicating with our daughters about sexual health? And Dr. Tina, I know you wrote a book about this.
27:38Yes, actually, um, I have a book, Let's Talk Sex and STDs, the student edition. So for those parents
27:44who are not comfortable, or in addition to that talk that you have with your, your child, um, you
27:51know, my book is an added addition to that conversation, but you know, first things first,
27:56knowing the anatomy, so many of us, even, and I say us because, you know, women in their thirties and up,
28:03they don't know their anatomy. They don't know, you know, what the urethra is. They don't know what
28:08the vagina is. They don't know, you know, what's going on with their vagina. So knowing the anatomy
28:13is important. So you start with that, what to expect during puberty as well. You want to educate
28:19your, your child for that. And also encourage them when they are getting ready, you're thinking
28:26about sex, encourage them to talk to a healthcare provider, or if not their parent, some adult,
28:32responsible adult who, you know, would be able to give that correct information. Or again,
28:38you can have my book and give that to them as well. You also just want to educate them on the
28:43importance of just, you know, staying safe. When you, when you engage in adult activities,
28:49there are consequences to the action. So just knowing that there are finger condoms out there
28:55that you could use, there are dental dams that they can use during oral sex, and then they can also
29:02use, you know, condoms, female and male condoms. So those are some important things and to know and
29:09to educate them on the importance of knowing their self-worth as well. They don't have to have sex
29:14with, you know, many different people, just knowing that they can connect with one partner.
29:20You must get tested before you have sex with that person and after, because a lot of times STDs,
29:27infections are passed on because people aren't getting tested prior to sexual intercourse. And these
29:34are silent infections that can be passed on from partner to partner. So, you know, all of those
29:40things I just mentioned is definitely important to talk to not only your daughter, but your child,
29:45your son as well. Absolutely. And Anita, anything to add as a final wrap here? Absolutely. Yes. I feel
29:53like as early as possible, talking about the anatomy, talking about, you know, how babies are made,
30:00because if we do not tell them, someone else is going to be telling them. And I've actually worked
30:05with a lot of parents whose children, who they're watching porn already, you know, so young. And so
30:15they're, they're getting an education out there anyway. So as early as possible is really important
30:23for me and for the daughters, what's important for me to share is that, that pleasure is their own,
30:32right? I think a lot of us go in feeling like we need to pleasure someone else or they're, they're
30:39the only ones that can pleasure us. And so I make sure my daughters right now, they, they roll their
30:44eyes at me, but I still say it over and over again so that they know when, when the time comes that they
30:51can come to me, you know, I just actually bought some condoms for my, my niece who was going off
30:57to college. And my, my, my little son saw it and he's like, Oh my gosh, mom. And I was like, listen,
31:04some people are embarrassed to buy condoms and I'm not.
31:11Yeah. Um, so just little things like that. Um, uh, really allowing it to be an open space because
31:19children are going to relate to it in the same way that you relate to it.
31:24Absolutely. Ladies, you have shared so much knowledge, so much perspective. This was an
31:29amazing conversation, a necessary conversation. I thank you both for joining me. Please quickly
31:34tell everyone where they can find you on social media or get more information.
31:38All right. You can follow me, Dr. Katina on IG at D-R-K-A-T-I-N-A underscore D-R-K. Dr. Katina
31:49underscore Dr. K for health and fitness tips. Also my YouTube. So at my YouTube page talks,
31:55it has so many years of valuable information, health and fitness tips. So Dr. Katina on YouTube
32:01as well. And Anita, where are you? Awesome. I'm, I'm mostly on Instagram under Anita Kopach,
32:08A-N-I-T-A. And the last name is K-O-P-A, C as in cat, Z as in zebra.
32:15Ladies, thank you so much. I appreciate you guys so much and everybody take care of her.
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