Latest / Two Girls and a Cup of Wellness / Gut Health & Digestion: You're What You Digest with Melissa Cosentino | Ep 19

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Gut Health & Digestion: You're What You Digest with Melissa Cosentino | Ep 19 · Two Girls and a Cup of Wellness

• Crissy Florio: and welcome back for another two girls and a couple wellness conversation. This is And this is Marie. today our guest is Melissa. Melissa Cosentino: Thank Crissy Florio: And I found her on Instagram, Mellyfitnutrition, everybody. Yeah. Yeah, this is great. We are too. We are too. You you're coming all the way from Canada and we could not be further apart, you know, location wise, but we had an awesome conversation with you earlier in the week and we were like, yes, we hope she says yes. ⁓ Yeah, and it's such a such a Melissa Cosentino: Hi. Thanks for having me. I'm so excited. Yep. Yeah, great. I'm so happy you found me. Crissy Florio: great topic, what you're to talk to us about because it's important and people are sick and they have problems and a lot of it stems down to nutrition. Nutrition, right? And the gut and you're hearing left and right, gut detoxes, microbiome, all of these things and it's like people are confused. They don't know what to do. They don't know where to start. They don't know what to look for. to buy. Everybody takes this one, that one, this Melissa Cosentino: Mm-hmm. Yeah. course. Yes, it's overwhelming. Crissy Florio: probiotic and it gets very overwhelming. Yeah. So we're hoping that you can kind of, I don't love to use the word dumb it down, but really break it down for us, right? Break it down for us and make it as easy to digest, literally. ha. I wasn't even, yeah, exactly. I wasn't even like thinking about that joke, but just came to me. know, I'm so fine. ⁓ Melissa Cosentino: Yeah. ⁓ No pun intended. I love it. Crissy Florio: Well, welcome, welcome, welcome. And so grateful for you to be a part of our community. And we are just so excited to hear what you got to say and tell us a little bit about what it is that you do and about the gut and nutrition and all of your gifts and knowledge. Melissa Cosentino: Yeah, well, first of all, thanks for having me, Christine Marie. ⁓ And you're our neighbor. So Canada and the US, we're neighbors. It's really nice to have these conversations with people across the border and see how we can connect on these topics and ⁓ see eye eye on a lot of these conversations and ⁓ also learn from each other because I'm sure you have different insights than we do on certain topics. ⁓ Crissy Florio: Yeah. Melissa Cosentino: but this is like a conversation with my friends, my colleagues, because we're basically, it's nice and refreshing to have people that are like-minded around me. And so that's why I get excited about these talks and these podcasts, because it's just like a chat about all the things that I love and you can kind of nerd out of it. Rather, yeah. Crissy Florio: Mm-hmm. Yeah, absolutely. I that stuff. I do that a lot on the lymphatic system and yoga. I'll nerd out on those too. Melissa Cosentino: Yeah, rather than like, you know, the family functions and people are like sick and tired of like hearing what I have to say and don't really care anymore. So, so yeah, thanks for having me. So my name is Melissa Cosentino, and I'm a holistic nutritionist, certified nutritional practitioner. So probably the titles are different. I mean, in the US than here. My training is from the Institute of Holistic Nutrition here in Ontario. Crissy Florio: Yeah. Melissa Cosentino: And I've been practicing for almost six years. I started pretty much at the start of the pandemic, which was crazy because I had to shift my entire practice virtual. The day that I opened up my clinic in person was the day that the announcement from our prime minister was that everything was going to shut down. So I had to actually pivot. And I'll never forget that year is 2020, March 2020. Crissy Florio: goodness. Wow. Melissa Cosentino: Yeah, here we are six years later. And what I specialize is in digestive health, a big part of what I do, as well as clinical detoxification. So I have post secondary education in both areas. And I work with a lot of stressed out professionals or individuals that really just don't have the time they have maybe the knowledge, but don't have the time to really create a plan for themselves and to really have something that's curated for them. and they're bombarded with a lot of information and they're just stressed and don't have any time. So what I do is I break it down for them. I create customized meal plans, grocery lists and recipe books. And I also do a targeted plan, health plan, which includes supplements and holistic herbs. So that's a little bit about me and ⁓ I have a... Crissy Florio: Wow. That's great. Yeah. Melissa Cosentino: a clinical practice in person as well as virtual. So I still have 85 % of my clients virtually. Crissy Florio: Yeah. There's so much you can do, feel like, in proactive health virtually. Sure. especially if everyone's busy. Yeah. Well, that's a silver lining of COVID times, right? There was a lot of people that weren't doing things online and virtual and couldn't reach the masses. And now more and more, we're finding, myself included, I have yoga clients all over the states. And just to be able to have these types of conversations with people anywhere that Melissa Cosentino: Yeah, yeah. And now. Yeah. Yeah. Crissy Florio: we're bringing your knowledge to all of our community and vice versa. And it's just, thank you, COVID. That's the one thing I can say thank you to COVID for. ⁓ Melissa Cosentino: Yeah. Yes, exactly. And it's and I love the yoga background too. And also, I know you're a nurse, Marie, so like such a good little combo and a lot of different knowledge, ⁓ focus and knowledge that you both have background. Yeah. Crissy Florio: Mm-hmm. Backgrounds, yeah. Yeah. Yeah. It's fine. We get to play off of each other's education and what our desires are too and what we just like love our gifts and all of the things. It is fun to kind of go back and forth on and to have amazing guests like yourself come on too. Yeah. OK. So do you order labs for patients or do you get their labs from their primary care? Melissa Cosentino: Yes. Mm-hmm. Thank you. Thanks. Mm hmm. I will I order functional labs. So when it comes to so for example, blood work or anything drawn, ⁓ I don't personally order them for them. I can't do requisitions here in Ontario. It's very different. We're very the regulations are sometimes a lot more strict. ⁓ There's a lot of things that we can't do. So and that's fine. So we what we do is we write Crissy Florio: Okay. Okay. Melissa Cosentino: recommend certain labs that my clients get. So I'll be like, okay, get your full thyroid panel, T3, reverse T3, reverse T4. ⁓ And then I do blood lab analysis. So where I do my training, I did my training in post-secondary. And what I did was they do a full lab interpretation, ⁓ training on the functional ranges. So what do we want to be in optimal health? ⁓ So like, you know, when the doctor or a medical doctor might be like, Crissy Florio: Mm-hmm. Mm-hmm. Melissa Cosentino: these are their ranges and this is where their health, they're like, yeah. So it's totally different than the range that we're trained in. So I think it's similar to maybe functional nutritionists ⁓ in comparison to what you do in the States. Yeah, the other, Crissy Florio: Right. Yeah. I was just about to say something that, yeah. Yeah. Right. Right. Right. I was actually just reading about ferritin the other day, it has such a wide and some of our every lab companies a little bit different, but let's just take one of the main ones. Their ranges, I want to say like 35 to 232. But you can be symptomatic at the halfway point. You know what I mean? So you really want to get a little bit elevated. And you can also be symptomatic when when you're still in the green, but at the high point. So right, because everybody's body is so different, right? It's hard to Melissa Cosentino: Mm-hmm. Yes, yes, yes. Yeah, yeah, 100%. Yep. Crissy Florio: to say this is a perfect range for you when everybody's bodies are so different. Melissa Cosentino: Yeah, we also look at trends, right? So low vitamin B12, low iron, low vitamin D often is related to poor gut health. So dysbiosis, leaky gut, and poor absorption of nutrients as well. So we were trained on trends, which I know think obviously, Marie, you're well versed in this part as well. Yeah, exactly. You're more probably in the science. Crissy Florio: Mm-hmm. ⁓ I love all this stuff. This is like my jam. But I always want to go deeper into that. Yeah. I'm like, I know your labs are normal and you don't feel good. Like I have to talk to people about it and figure it out, you know, but in conventional, you're just looking at the green and you go. You go. It's the numbers game. Melissa Cosentino: Yeah. Yeah. Yeah, exactly. Yeah, yeah, exactly. And then the other the main tests that I run is the GI map, which is a functional test through Ovexia Labs is the ones that we work with. Yeah. Okay. So you know, you're familiar. Again, we have to get a lot of the labs, the tests from the US were super behind here. Clearly. ⁓ Crissy Florio: Hmm. ⁓ used Vexia. Mm-hmm. Melissa Cosentino: And hair elements tests. So doctors data, hair testing. Yeah. Crissy Florio: I've used Dr. Data for GI map as well, but not the heroin. I'm gonna have to remember that. ⁓ Melissa Cosentino: Yeah, yeah, they have both. So yeah, check it out. Crissy Florio: Very interesting. So there, let's talk about just, you know, GI and gut health in from a prep, from a like actual physical standpoint, just for some of the listeners that are kind of like, okay, well, what exactly is the gut or, know, just to kind of, again, really break it down, make it simple. And then we can kind of go into a little bit more of the talk that I know we want to get to. Melissa Cosentino: Mm-hmm. Yeah, yeah. your question is like, what is gut, like the gut health or what is it? Yeah. So Crissy Florio: Yeah, yeah, let's just start there for some people, right? Because people are probably like, ⁓ my God, my stomach, my, you know, but just to break it down a little bit, just a little. Melissa Cosentino: Yeah, so the digestive system is not just our stomach. It includes our liver. It includes our small intestinal tract. It includes our pancreas and our gallbladder. So a lot of people think that it's just your stomach. ⁓ like my gut is my stomach. And that's actually a big thing that people don't realize is that when your gut feels off, it could be a lot of different things going on. Your liver may be sluggish and you're not maybe also even releasing enough toxin. You're circulating a lot of toxins in your body because your liver has been impacted or it's overburdened. ⁓ The other part of it would be even our small intestinal tract. So SIBO is a really common thing that I see in my clinical practice. ⁓ So sometimes it could be related to infections in our gut and things like that. So when we talk about our gut, we're not just talking about our stomach, we are talking about the bigger picture. The other thing is the digestive health. What we look at is how is our digestive enzyme capacity, our bile production, because that's a really critical part of our digestive system. So if we don't have enough of those production of bile and enzymes, we're actually not breaking down our foods properly. And that can be leading to bloating and gas. The other thing we look at is hydrochloric acid production. So oftentimes a lot of clients are prescribed PPIs, proton pump inhibitors, thinking that they're not producing, they're producing too much stomach acid and in fact, they don't have enough. ⁓ So what we look at is all these variety of different factors when it comes to gut health. ⁓ And then the biggest thing is our gut microbiome. So Crissy Florio: Mm-hmm. Yeah. Yeah. Melissa Cosentino: The gut is our gut microbiome, which is trillions of bacteria that live there and make up our body as well. And so we have good bugs and we have bad bugs. So the way I see it is we need to be in balance. ⁓ So too much or too little is not good. ⁓ And there's different types of bacteria like the Bifidobacterium, Lactobacillus. So we have all the different types in our body. And so how they live together, it's like an ecosystem. Crissy Florio: Mm-hmm. Fascinating. Right. I think it's that the book, The Gut Paradox, I can't think of the author's name on the position, but he said, have to think of your gut, a healthy gut, as this beautiful garden and everything's flowering and it's gorgeous and the dirt is nice and rich. And some people, when they ruin that, their stomach's a desert. Oh. And was like, that's a good way to explain it to somebody. A visual. Melissa Cosentino: Yeah. Yes. Yeah, that is a good way. I love that. Yes, I do want to see it as a garden. Sometimes you don't feel like that at all, right? You feel it's on fire or people feel, you know, pain, right? Stabbing pain. I hear that a lot. ⁓ But it's it's a great analogy. And I'd love to talk to clients and tell them to visualize that because there's also the gut brain connection, which I didn't mention, which is a big part of Crissy Florio: Night. Right. Okay, I'm gonna go. Melissa Cosentino: ⁓ A lot of the signals from our gut, would say about 70 % or 80 % is sent to our brain ⁓ through the vagus nerve. So that's a lot of what's going on in there is actually triggering certain cognitive ⁓ responses, so neurotransmission. And so I think that's also cool. And I find that a lot of people don't realize the way we feel and psychology and emotionally is related to our gut as well. Crissy Florio: Mm-hmm. Yeah. mean, absolutely. how long ago did that really, really come out and where they found that correlation, that connection there? I mean, it's fairly recent, no? I think it's recent as far as people talking about it, but the research goes back quite a bit. Yeah. Because, I mean, you hear about it all the way. Melissa Cosentino: Yeah. I'm not sure actually, but yeah, think it's probably newer research when it comes to overall and the gut health world, but I'm not sure. I think it's something that you're right, Marie. We're more aware of it and people are talking about it more. Crissy Florio: Right. Right. I'm also trying to change the wording because we always hear mind-body connection. And I really would love to hear body-mind connection because it feels like most of the information is going from the body to the mind. Right? And then Nick spells out it really, I like that much better. It should be body-mind connection. Yeah. Yeah. Yeah. It feels more powerful, right? And it feels more aligned with how it really... Melissa Cosentino: Mm-hmm. Yeah, yeah. Exactly. I do like that, ⁓ to save the other way around makes more sense. Crissy Florio: should be working. All right. So let's take, you had talked about the barrel effect. Let's take your standard American diet or Western diet, right? Person that's coming in or they're stressed out, maybe they're overweight, they're having some symptoms, brain fog, their hair is falling out. How do you explain that barrel effect to an individual? Melissa Cosentino: Mm-hmm. Yeah. Yeah, so basically the bar like our barrel, the barrel is like our body, right? So think of it, it's holding the barrels holding the toxic load. Yeah, and so people were putting things into the barrel, right? So think of a barrel can only hold so much. What we're putting in is chemicals from, you know, cosmetics, cleaning products, ⁓ physical infections or stressors. So psychological. causes obviously stress and strain on the body, ⁓ foods that we're eating, so alcohol, drugs, et cetera, et cetera. ⁓ So we keep piling this on into the barrel and eventually we're like now at the capacity and the barrel is gonna start overflowing. ⁓ And there's only so much our bodies can handle. ⁓ So what happens is we start becoming ⁓ symptomatic and we start experiencing symptoms of that. Crissy Florio: Mm-hmm. or farming. Melissa Cosentino: kind of toxic load is now at its capacity. And some of the symptoms, well, the symptoms come out in like a lot of different ways, right? We can have eczema, psoriasis, it can come through our skin, it can come through gut health. So IVS symptoms, constipation, diarrhea, know, sky's the limit here, but our bodies react or, you know, ⁓ it comes out in different ways for different people, migraines, headaches, and things like that. Crissy Florio: differently. Melissa Cosentino: Um, so that's how I explain it to people. And I always say, it's good to know your list of what's in your barrel. So, um, what's interesting is the activity I did, I did the barrel kind of, I don't know if this is how you you've learned about it, but we wrote down everything in school about what is in our barrel. And that could be from our cosmetics, it could be from our external environment. So like pollution if you live in the city or the water system, anything you can think of basically, the food you're eating. Yeah, so we literally wrote everything down that we ourselves in our life were exposed to intentionally or not. And it's crazy when you see that whole list. And so what you start what we had to do was how can we start reducing that burden, the toxic burden? Crissy Florio: Yeah, I'm thinking the air, the air went through the airtight. really is everything. Melissa Cosentino: So where can we make certain swaps or substitutions, whether it's cleaning products or makeup, for example, for women, then there's also your food. So where can we reduce alcohol intake or caffeine or things like that? Once you do that exercise, and I tell my clients to try and do that as well, now that you see it in front of you, it's hard to not see it or unsee it, right? Crissy Florio: Yeah. ⁓ yeah, yeah. Once you start to know, you're like, ⁓ this is bad for me. Yeah. But I really want that glass of wine. Melissa Cosentino: Yeah, I know. How about, do you talk a lot about the barrel effect as well in your, in Wendy's? Yeah. Crissy Florio: A little bit, a little bit, but I think I should do it more. That's actually a good idea is to have people sit down and write it themselves. Yeah, it's good to see it pen to paper and have them really be realistic about it too, right? So you're gonna be truthful. Yeah, absolutely. And that's not always easy. Right. Melissa Cosentino: Yeah. Yeah, of course. mean, chemicals as we know are everywhere. you know, ⁓ it's in everything. Crissy Florio: They are everywhere. But we had a good win this week. I don't know if you pay attention to the news, they ⁓ banned the Farm Act went through up to Supreme Court and they have banned Bayer from having liability. So that means Bayer was trying to push through our court system that they could have liability or immunity from using glyphosate, even though it's known to cause cancer increases, brain cancer and tumor or tumors in brain of children like 30%. So they didn't want to be sued anymore. Melissa Cosentino: hehe Mmm. Wow. Crissy Florio: And they lost and I was so happy. Because it's like, I hope it stays that way because they're very, powerful companies. And it's so unfortunate that power and money, Trump, are our health. Our well-being. It's mind blowing to me because I'm not, like said before, I'm not a super political person, but I have always paid attention to farm laws and seed laws. such a nerd reading about seeds and GMO seeds like years ago and who even knew it was. But I've always been a big gardener. Melissa Cosentino: That's great. I hope it stays that way. Hmm. Yep. Yes. Yeah. Yeah, I mean, I think it's great that they're doing that. And when you look at somewhere like Europe, they have a whole different standard of what they're allowed to use. And it's crazy. Like, you compare one product from North America to Europe, and it's like the same brand, the same. Yeah, like, it's crazy. Crissy Florio: Yes. I know. Yeah. Like the Doritos. Yeah. Coca-Cola. It's crazy. But I do believe that knowledge is power and purchasing power is huge. So the more people are aware of what's in their food and they're making different choices, well, it's going to shift and the companies are going to have to stop because they're going to lose money. So you just tell everybody about it. Yeah. That's why we have the podcast. Melissa Cosentino: Yes. Yeah, exactly. Well, the food babe, do you follow her? Yeah. Crissy Florio: Yeah. I love her. I've following her for years. I'm so glad she's like. Maybe we could also get her on. mean, she was nothing before. I mean, she's really amazing now. Yeah. Like just stuck with it for years. I kind of wanted to go, but I'm also a wimp. Oh yeah. Kellogg's. I remember that. Yeah. I was like lashing her the year before. Right? loops and all the colors and the dyes. So it's nice to see their transitioning dyes out of. Melissa Cosentino: I know, right? So she was... I know she's a huge advocate and they were like petitioning outside of Kellogg's. Yeah, yeah. Did that go through? Do you know? Like, did that happen? Crissy Florio: the foods here, yes. There's like a projected date now, I feel like it's three years, like why can't we just stop doing it now? But I these companies have to adjust to, you know, using beet juice to color fruit loops or something, I don't know. mean, win-win, they get a little beets in them. Melissa Cosentino: Okay, yay. ⁓ good. Yeah. Yeah. ⁓ my goodness. Yeah. Well, okay. Crissy Florio: All right, so I want to hear about the herbs that you use for detox. The only thing I really know about is mercury and cilantro. Maybe that's not even true. I that years ago. It's a gelator or binder. ⁓ it is true. Woo. Melissa Cosentino: Mmm. That's true. Yeah. Yeah, it binds to toxic metals, specifically like arsenic, cadmium, aluminum, mercury, and really helps with loosening them from the tissue and really helps facilitate like their elimination. So that's true. You have to have a lot though. You have to have a lot. I do recommend like green juice, like a greens juice and adding Crissy Florio: Awesome. All right. Good for you. All right. Look, I just got a... Melissa Cosentino: cilantro in there. That would be my recommendation. Crissy Florio: Okay. What do you do if you don't? I'm one of those ones that I don't like cilantro that much. It's very overpowering. a tincture? ⁓ Melissa Cosentino: You know, so there's so many other great herbs you can use. So dandelion, well dandelion is a really great liver tonic detoxifier. It's called the Chala Chala log and it increases your flow of bile, right? So really important to for the toxins to stick to the bile to be eliminated. So dandelion, I don't know if they have there where you are. Crissy Florio: Yeah. Thank you. Yeah, they have like the, well, they have the tea, traditional Madison tea, and you can buy it in like sprouts or- Which is one of the grocery stores here. Or you can just start picking them in my yard because I only use vinegar on my grass. She's gonna- Yes. Yeah, yeah. She has an amazing garden and I'm gonna have her make me one because I really, really wanted like have my own herbs and- Melissa Cosentino: Yeah, aren't you like Italian background or something? Was it one of you? Yeah, Chicoria. That's another one, Chicory. Yeah. Crissy Florio: Lettuces and things like that that I can grow and go out and pick but I just don't have a green thumb at all So this is when we learn to lean into our friends and support Melissa Cosentino: Yeah. Of course, that's when you have like a friend that has all like, so my husband's Italian and I'm half Italian. So his nonna has a garden and it's great. Like it's it's organic. It's local. You can't complain. And it's it's it's it tastes so much more flavorful. Crissy Florio: Mm-hmm. Yeah. Yeah. It tastes so much When I come over, she made me a salad earlier this week and it just tastes so fresh and so different than when I make a salad or when we go out or anything like that. It's better and then you buy a tomato in the grocery store and it's terrible. Even if it is organic, it's not the same. Yeah. Melissa Cosentino: Mm-hmm. Yeah. Yeah. Exactly. So if you can, that's great with your own kind of dandelion if you have it. The other way is to get it in a tea. So a big way to do dandelion is a tea format. ⁓ Oftentimes they're called like detox teas and they have dandelion in there. They have burdock root is another one. ⁓ And then nettle is also really great because this is more for blood purification tonic. ⁓ So really good for as a diuretic. Crissy Florio: Mm-hmm. Hmm. Melissa Cosentino: So helping flushing out the kidneys, one of our detox pathways. Really good in allergy season as well. So I do recommend nettle. And again, that's more in a T form. But when we're talking about herbs, you can add to like, I know you mentioned for cooking or smoothie. Parsley is also really good as a detoxifier. And then also ginger, we could do spices. So ginger and turmeric as well. Crissy Florio: Mmm. Wow. Thank you. Melissa Cosentino: really good for even the bowel cleansing, so colon cleansing. Yeah. And then if you like the flavor, you can also do, what was the, now I have a brain fart. Rosemary, oregano, yeah, rosemary and oregano as well as dill. Those are the other three that I recommend for detoxing. Crissy Florio: ⁓ interesting. Yeah. I'll have a huge bowl of ginger. Okay. ⁓ For bowel? ⁓ just for generalized detoxing. Rosemary, oregano, and dill. I had a patient recently that had elevated liver functions and I told her, to Sprouts and get some dandelion root tea and just drink, drink, drink, drink it. Cleanse that liver and then they were only a little bit high, but you know, I did read that. And it is, it's a special flavor. Melissa Cosentino: Yeah, yeah, exactly. Crissy Florio: Is it? I don't feel like I had one. I didn't mind it. I don't think I minded it by the way. Melissa Cosentino: I don't mind it. think I like it with a blend. So some of them have like lemon, lemon in them. So I think that's really good flavor if you want to do a blended tea. ⁓ There's also like apothecaries that you can kind of do your own little mix. So passion flower is really good flavor in a lot of the teas. ⁓ Passion flower, you could do lavender as well, which when you're adding it to these detox teas, for example, for flavor. Crissy Florio: Okay. Mm-hmm. I'll write that down. Okay. Now do you recommend somewhere to get your herbs or like do you purchase them from an organic supplier? Melissa Cosentino: Yeah, so in Toronto, there's quite a few in terms of different types of apothecaries, but also loose leaf teas. But making sure it's organic is primary, of course, because then it could be sprayed. Crissy Florio: Okay. Yeah, right. Right. I talked about this, I gave a speech on Monday and talked about the pre-harvest sprays. And I definitely don't think they're washing our vegetables for us before they sell them. So it's really important to know those vegetables like oats is a big one that is sprayed pre-harvest. It's wild. Melissa Cosentino: Mmm. Yeah. Wow. Yeah. Crissy Florio: mean oats are healthy, right? So you really, that's one of those ones that you really should try to purchase organic. If not, you're getting a whole bunch of extra chemicals with your oats. Melissa Cosentino: Yeah, of course. And you could also look for non-GMO for those that, like the genetically modified crops, which are corn, soy. So those are specifically non-GMO is best to look for as well. Crissy Florio: Mm-hmm. ⁓ Yeah. I was going to say especially the soy, know, I really as a breast cancer thriver, I try to have soy now, which is, you know, I think it's a little ⁓ controversial right now, if it's an estrogen based breast cancer, but I have done a lot of my own research and I do try to have soy, but I always make sure that it's non GMO as much as I can, you know, I mean, edamame maybe, but a soy milk if I have any and Melissa Cosentino: Mm-hmm. Yeah, 100%. Yep. Yep. Crissy Florio: true soybeans, I try to do the non-GMO if possible. Melissa Cosentino: Yeah, I think it's moderation too, right? ⁓ I think they have phytoestrogens. ⁓ So, but again, it's about how much you're having, the quality of it is really important. And also where you are in your hormonal ⁓ point of your life as a woman and or as a person that menstruates. And if you're getting ⁓ a period or not, ⁓ 50 plus actually phytoestrogens are great to incorporate into your diet, right? So it's different for every person as well. Crissy Florio: Right. Mm-hmm. Yeah. Mm-hmm. Yeah. Yeah, absolutely. I love that. Now, do you know, is there synergy with herbs? Like if you, you know, like for turmeric, for example, you want to have it with black pepper to help the absorption or right? Is there, you know, when you talk about synergy, ⁓ well, let me give you a bad example. So let's say you take a bunch of, you drink and then the next morning you have Tylenol. Well, that synergistically works like threefold and attacks your liver. Melissa Cosentino: absorption. Mmm. Mm-hmm. Crissy Florio: rather than being separate. So I just didn't know if there was any, is that a tough question? ⁓ Like, it's, I want to research that, but, you know. Melissa Cosentino: I was like, you know what, it's a good question and I'm not sure. ⁓ I think, well, yes, one response would be that a lot of the tinctures or herbs, when you want to get the benefits from them, it's really recommended on an empty stomach for breast absorption. So... Crissy Florio: Okay. Okay. For best absorption. Melissa Cosentino: Yeah, so it basically competes with absorption when you're having it with a full meal, right? So think of like fats, proteins and carbs. ⁓ Carbs are absorbed quickly. So I think if you're going to do a tincture specifically for detoxing, I would highly recommend doing it away from food. So I don't know if that really answers the question, but ⁓ I think in terms of the ideal way for it's a... Yeah. Crissy Florio: Mm-hmm. Like our like potency or yeah, getting the best benefit out of right, right. Okay. How's your body going to truly absorb it and get the best most out of it? Melissa Cosentino: Yeah, like, exactly. Well, and the absorption in your cells. So I know the medical medium all this, you know, celery juice back in the day. I think it was, yeah. So so didn't he recommend like the celery juice first thing in morning empty stomach? Or I feel like that was part of it. Yeah. Crissy Florio: Yeah. I did it. I did it. I was like, pull that Epstein-Barr virus out of my thyroid. was like, whatever. Yes, first thing in the morning on an empty stomach and then you want to do his, and I think it's cilantro with blueberries. I forget his smoothie. That's the next thing you want to do. I I was like, none of this stuff can hurt me. So I might as well try it because I have the beginning stages of Hashimoto's disease. And I was interestingly enough, well, I did a few different things, decreasing gluten, like avoiding it completely. Melissa Cosentino: Yeah. Yeah. Yeah. Mmm, yeah. Crissy Florio: So there's a huge link with that in thyroid disease and then trying to avoid every endocrine receptor. Like the first thing that went was all my favorite candles. They were gone in the trash when I started. And that was about six years ago and I really didn't know that those fragrance clogged my lymphatics, damaged my thyroid. So those all went in the trash and I learned a lot from him. He's an interesting guy. Melissa Cosentino: ⁓ yes, fragrance. Mm. Mm-hmm. Good. Well, that's kind of what I'm saying, not just from him, but when we talk about juicing in general, like not related to medical medium, but the juicing is best. And when I run my cleanse program, we want to wake up first thing in morning is have lemon water and then your green juice, empty stomach for subsurption. Yeah. Crissy Florio: Maybe. You do that. Yeah. I do. I do do that. in the first thing in the morning before I have my coffee, I do drink a cup of warm water. What should I be adding lemon to it? Is there like, what's the added benefit to that? Because I know that the at least the warm water helps to, you know, just cleanse and it doesn't shock the body. I kind of learned that from a Ayurvedic doctor many, many years ago. Melissa Cosentino: Mm-hmm. Yes. Yeah, think well, the lemon has well, first of all, it's a great source of vitamin C. So really good for the immune system. ⁓ So it's high in acidity. It actually is alkalizing. ⁓ ⁓ lemon juice is acid in nature. But when we ingest it, it actually helps with balancing our pH levels, so becoming more neutral. And typically most of us are in a state of acidity where we're acidic in nature. So I find that the lemon water in the morning really helps with neutralizing and becoming more alkaline. And what that really means is less inflammation in the body. That's number one. ⁓ Crissy Florio: make sense. Sure. Melissa Cosentino: But also it helps with kickstarting possibly digestion in the morning. So that's really if those that have irritable bowels or maybe sluggish bowels, lemon water can also help with that. ⁓ And yeah, in general also can help with ⁓ cleansing and detoxing from its antioxidant properties. So add some lemon. Yeah. Crissy Florio: Great. All right. I will now add lemon. I'm to do it every morning. Yeah. Melissa Cosentino: Simple thing, just squeeze a little bit. You can also make a mason jar of lemon water. So use like your ⁓ lemon squeezer and squeeze a whole lemon into a large mason jar, put it in the fridge, and then you just pour that every morning. ⁓ Yeah, instead of doing it every single morning, having to like cut the lemon and, you know, squeeze it. Some people don't have time for that. Crissy Florio: just pour that in. ⁓ that's a great idea actually. Yeah. Yeah. No, and I have to say though, there's something about like when you're cutting citrus and it gets on your fingertips and you just smell it, ⁓ it just like, does, it gives me that little wake up like, it smells so good. I'm just like, it makes me happy. But I like the idea of just the ease, right? And just having the water already made. So I will start that. That was great. Yay. Melissa Cosentino: Yeah. Yeah. Yeah. Mm-hmm. Exactly. Yeah, you could do a little apple cider vinegar too if you want to be a little bit more jazz it up a bit. ⁓ Also helps with like as a natural laxative. ⁓ So again, for those with more sluggish bowels, maybe not those that have loose bowels I'd recommend for and really helps with blood sugar levels and insulin sensitivity, apple cider vinegar in specific. So it could be good for those, you know, pre diabetics as well. Crissy Florio: Sure. Wow. Yeah. that's good to know. Easy things that people can start to implement, right? That's the thing. Melissa Cosentino: Yeah. The flavor is not for everybody, right? So I feel like some people are just not used to that vinegar flavor. ⁓ So there's things like you find in the market now, like apple cider shots. I'm sure you've seen those before. Or gut shots, they call them. And they add like maybe a little bit of honey in there or something that just maybe helps with the flavor of it. Crissy Florio: Yeah. Yeah. Okay. I used to drink, ⁓ you know, tall glass of water or Yeti size water, right? And I would just kind of just pour a little bit of apple cider vinegar in it and just drink it all day. I'm fine with that, but I know a lot of people are like, no, there's no way I could ever have that. But I don't, the taste for me, I don't mind it. I don't mind that sourness. I like it. Yeah. Yeah, me too. All right. So. Melissa Cosentino: Mm-hmm. Yeah. Mmm, yeah. Crissy Florio: Health washing. Yes. I honestly never heard that until you said it. I was like, Google that. Yeah, well, that's all. I mean, I don't know what it is. You got to tell us. In the email, you said, I'll talk about health washing. And I said, what's that? Melissa Cosentino: did I tell you about that? When did we talk about this? Okay, yes, I do like talk. We talk about this a lot in Toronto. I guess this is not a thing there. No. Crissy Florio: Okay. I have, I've never heard of it, I'm going to start using it. I think it will be now. Melissa Cosentino: And for those of you who don't know where Toronto is, that's in Canada. People listening are probably like, where is Toronto? ⁓ Well, yeah, so health washing is basically, think about it as like a term that describes companies and groups that promote themselves like we're the leader in health, ⁓ or we're promoting, advocating healthy products. Crissy Florio: Mm. Melissa Cosentino: but in the back end or they're doing certain practices that may actually be misleading or contributing to like poor health. And I'll give you an example is like when you see certain brands label the front of their products like low sugar or fat free ⁓ fortified with vitamin D, but in the back of the label where you see all the ingredients, it's laced with, you know, chemicals or has Crissy Florio: See you later. Melissa Cosentino: lots of added sugars or sugar aspartame or artificial sweeteners. So they're trying to, or they say gluten free because, it, you know, maybe, yeah, that's, yeah. Crissy Florio: care. ⁓ And then you automatically assume it's healthy. all the rage. Yeah, it's all the rage. So it's like brainwashing, but health washing. Well, and even in October, in I think everywhere in October, it's Breast Cancer Awareness Month, and they call it pink washing because they're pink ribbons absolutely everywhere on everything. Every company trying to like chime in on it and get money from it, somehow make money off of it. And it's just like, ⁓ Melissa Cosentino: Yes. Thank you. yeah, yes. Mm-hmm. Crissy Florio: here we go. And don't get me wrong, like there's certain things that I do in Breast Cancer Awareness Month to help raise awareness, but not it just it seems very interesting where it's coming from. So it's the same thing. Like some of these companies probably are also owned by some of the bigger, not so healthy organizations. I'll just say it that way. Melissa Cosentino: Yes. Yeah. And that's the thing is like we people that don't understand or they don't have the education in it, then it's really confusing. And it's it's very hard when you're in a grocery store and you see like 10 different granolas. You're like, so basically, you're just scanning that will a lot of people look at price, but you're scanning also as like, what does the label say? And there were certain studies that showed if the label says, you know, fortified with vitamin D or low fat, low sugar, that person is less likely to turn around the package and look at the actual nutrition facts. ⁓ And so yeah, that's the thing. They're trying to get your attention and say, okay, I'm going to pick this product without actually looking at, okay, are the ingredients good or is it low in sugar or is it Crissy Florio: Mm-hmm. Melissa Cosentino: super high in sugar, So yeah, it's really kind of a thing that's a trend right now. And what I tell my clients, the number one thing is pick up the product, turn it around, and look at the ingredients. Because if you don't understand most of the ingredients, that's not a good sign. Or if there's like a super long list of chemical named ingredients, right? That's your sign that it's not really a good product. Crissy Florio: that. Mm-hmm. Yeah. Don't buy it. And I don't know if it's the same in Canada, but in America they can hide things like natural flavoring can be they can put other ingredients under that which is just as my brother rotten it's rotten it is rotten it's deceiving and it's like it's just unfair to humans who just want to eat something good and you know We think that people are looking out for us, but the truth of the matter is we have to look out for ourselves We have to do our own Melissa Cosentino: Yeah. Yes. Yep. Yeah. Yep, it's not fair. Yeah, diligence. Crissy Florio: research and make our own choices and do good by ourselves. Melissa Cosentino: Yeah. Yeah. And I think also as you so yes, you're time limited and you're gonna be like reading every single label and ingredient. ⁓ Which so what I say is, once you start doing that, do it once or twice, then know the brand. So once you know a brand, and you trust the brand, when you go to different place, you see that brand, you don't want to do the same thing, right? You can just pick it up and trust the brand. ⁓ Crissy Florio: Yeah, your brand. Yeah. Yeah. Melissa Cosentino: For the most part, we can trust the brand. Again, we have to see, did they get bought out by someone else? And now all of their ingredients have changed. So again, you're just turning it around, looking at the label, and in general, eating less processed food and more home cooked meals, right? You will avoid that whole situation too. Crissy Florio: Mm-hmm. Mm-hmm. Mm-hmm. Yeah. So tell us a little bit about your seven-day detox program that you offer. Melissa Cosentino: Yeah, so it's basically a whole foods approach and it's a group program. So it's not like you're not eating for seven days and it sounds maybe intimidating, but I call it the whole foods approach, holistic detox or holistic cleanse. Because we actually look at incorporating a lot of detoxing, cleansing foods, just like we talked about, like the cilantro, the rosemary, the oregano, the lemon, the apple cider. ⁓ Crissy Florio: Thanks Melissa Cosentino: And then of course, what we didn't talk about is cruciferous vegetables that really help with ⁓ promoting phase ⁓ one and two of liver detox. So what we do is I bring in all these foods, all these herbs, and I create a meal plan for the seven days. But we are eliminating the top triggers or inflammatory foods ⁓ or foods we just need a break from, such as alcohol. Crissy Florio: ⁓ yeah, my fave. Melissa Cosentino: caffeine, gluten, dairy, soy, ⁓ red meat, and eggs. Those are the main ones. ⁓ So we're removing those for seven days, which is really hard for a lot of people. ⁓ Crissy Florio: Yeah. It would be hard for me. The coffee would be hard for me. It wouldn't be hard for me. I've done Prolon. Yeah. No, I love my black nothing worse than the Prolon, I love my coffee. I love my... And I drink it black, you know, and I buy organic coffee, but I just love my coffee. And I can say it about day three, you know? Sure. Okay. You can do it, Chrissy. Melissa Cosentino: Yeah. Yeah. Yes, I hear that a lot. Yep. You could do it. And you know what, my husband drink like is a huge coffee drinker and like he did it a few times. I don't know by choice, but I was like, you're doing it. But we have coffee alternatives. So chicory coffee, which is also detoxing. We do chicory coffee and a lot of people love it. It's it's basically roasted chicory. So it has a flavor of coffee. Crissy Florio: Honey, you're doing it. This is what you're doing. Mm-hmm. It's very good. Okay. Melissa Cosentino: ⁓ Obviously, it's not the same. I'm not going to lie and say it tastes exactly the same, but it's similar and you prepare it very similar and a lot of people were good with that. it's just, yeah, it's replacing things. Crissy Florio: Okay. Yeah, sure, sure. Yeah. I think for me also too, it's the action, right? It's like that warm, Yeah. And in the morning, I get so excited to have a cup of coffee. It literally is a thing. It makes me smile from the inside out. Maybe not my gut. My gut's probably like, please stop. I just, like, it's like I've woken up another day and I can have a cup of coffee. Yeah. What about the adaptogens? Have you tried any those mushroom coffees? Melissa Cosentino: Yeah. Yeah. Yeah. Yes, yes. Yeah, yeah. I, they're awesome. And I make my own now. So I buy the mush, I buy the mushroom tincture. So tincture, could be a dropper or it could be a powder. So think of, could buy chaga, limes, main. So limes, main is for cognitive brain power. Chaga is good for gut health and immune system. Anyways, you buy the one that's right for you for the adaptogen, the mushroom, and then you add it to a herbal. Crissy Florio: ⁓ Ooh. We'll you then. Lucy is, yes, that's her dog. Lucy is our, ⁓ what do call her? Our little mascot. She's our support dog. And apparently she doesn't like what's going on outside. Yeah, she might. She might. She's so cute. Melissa Cosentino: A herbal cup. Is that a dog? ⁓ nice. She wants to be on. Okay. Or she wants to join. Yeah. So yeah, what I would say is you make your own. What that means is you get your ⁓ instead of a coffee, you could do coffee. So some of my clients do coffee, their adaptogen and their their milk of choice, and they use a little frother and froth it up. ⁓ You could do herbal coffee. So chicory coffee, ⁓ sorry, chicory beverage. Crissy Florio: Mm-hmm. Melissa Cosentino: then do your tincture powder of your mushroom and then your milk of choice and you froth it. You get those little handheld frothers. ⁓ And it's much more affordable because you get the whole mushroom that you want and target it to what you want. And then you can adjust the way you like it, essentially. But really good. Crissy Florio: Yeah. Yeah, okay. That's great. Yeah, we got to find, we have to find some distributors for all of this because this sounds exciting. It does sound exciting. Yeah. Melissa Cosentino: Yeah, all the ones I know are, I think are all Canadian brands. Yes, there are a lot of Canadian brands and actually they're foraged in Canada. So they're mushrooms from here. So you have to, I wonder what mushrooms are there actually. I don't know. Crissy Florio: Yeah. No, that's great. Yeah. I know. I've purchased Lion's Mane fresh down at the West Palm farmers market. Oh Yeah. I have actually bought that before too. All right. We are, I want to talk to you forever. I know. I mean, this is really good. is. We're to have to have you back on the show. I think so. This is excellent. A lot of really great information and just like learning about all of these herbs and everything. It's just like, so much. There is so much around us that's really here. Melissa Cosentino: okay. Cool. Nice. Yeah. Thanks for having me. Yeah, I really enjoyed this. Crissy Florio: for us to heal. That is grown from the earth that helps our bodies heal and helps our bodies live to the optimal health and level that we can be at. So, so good. Melissa Cosentino: Mm-hmm. Yeah. Yeah, using food at food as medicine, really, it's like at your disposal and you can really lean on food to support you during a lot of different phases of your life. There's foods for stress and I do talk a lot about that too. ⁓ So it's really just leaning on that and ancient wisdom really. And we're not used to that. A lot of people want quick fixes, unfortunately, and it doesn't really get to the root cause or provide a long term solution. Crissy Florio: Mm-hmm. Right. Melissa Cosentino: just makes us more sick. So we want to avoid that. Yeah. Crissy Florio: Yeah. Right. You're right. You're right. Okay. So the three things, I have a question. This will be our last question. If you're going to look at people as a whole and say these three things you need to avoid forever, what would you pick? Melissa Cosentino: Ha ha! ⁓ that's a good question. ⁓ it's so hard. Just three. Just three. Did you hear about my cleanse like my list of seven? Crissy Florio: Yeah. Her house, you know what I mean? I know it is hard to do this. Right, right, ⁓ right. Melissa Cosentino: three things to avoid. Are we talking about food or lifestyle? Crissy Florio: Anything you want. Lifestyle, food, anything. Just pick what you think are three really... Melissa Cosentino: I definitely think sugar, ⁓ refined sugars, not natural. I'm not talking about like maple syrup and honey, refined processed sugars. So think of like corn syrup, ⁓ cane sugar, white sugar. ⁓ And being aware of sugar, so where it's lurking in your products is awareness number one to avoid it or to reduce it. So sugar. Crissy Florio: white sugar. Yeah. Melissa Cosentino: And when I say that's the thing, it's like you could say reduce or remove sugar, but it's kind of a loaded thing and you really have to break it down because people don't really know where it is, right? But that's definitely one thing. ⁓ Alcohol probably would be my second. It's, you know, it's a really social thing and it can be fun and all those great things, but Crissy Florio: Yeah, that's in a lot of products. Mm-hmm. Melissa Cosentino: long term on our health and you know it can really be ⁓ carried it can you can really care been taken to a next level that really affects our health and our gut and our brain our cognitive function so definitely that and then the third would be so sugar alcohol This is a good question. It's so hard to pick three. Crissy Florio: There's so many things. There are so many things. There are. I always tell people to avoid drinking out plastic water bottles, but I also read a lot. And I'm really into endocrine disrupting chemicals right now. Melissa Cosentino: Yeah Yeah, fragrance would probably be my third fragrance. And yeah, I fragrance is a it's becoming more known to remove fragrance. And what I mean is not just perfume. It's like, like you said, the candles, the lotions, shampoo, shampoo, everything. Crissy Florio: It's in everything. The laundry detergents, the shampoos, the toothpaste. It's everywhere. Yeah. Melissa Cosentino: Yeah, and speaking of endocrine disruptors, that's a huge one. ⁓ And because it's like, like you can, ⁓ what's it called when it's like, you can smell it, it's in the air, like aerosol. So that's definitely affecting respiratory as well and our lungs. But yeah, I would say those are the three ones that I would remove. Which is, but I'm... Crissy Florio: Mm-hmm. Aerosol and like aerosol Mm-hmm. Yeah. All right. All right, people, you hear her. You hear her. I gotta hear her too. Melissa Cosentino: But yeah, to hear what you would say. You can give me your quick three if we have time. Crissy Florio: Definitely plastic water bottles. I've been reading a book now called Sicker, Fatter, Poorer by Dr. Leonardo, and that's what Chesonde. I'm like blown away. And I've known about these things for a long time, but even he goes through all the research. And this is stuff that we have known for a long time. when a plastic water bottle is on a truck, it's traveling at temperatures anywhere from 100 to 150 degrees Fahrenheit. So you can get up to 1,000 particles per liter by the time you drink it of leaching. And it's not just BPA. Melissa Cosentino: ⁓ yeah. Mmm. Wow. Crissy Florio: most things have BPA taken out of it, but they've just replaced it with a different molecular makeup. So BPS or BPF. So I tell people to avoid that because I see a lot of hormonal issues. Girls going into menopause in their early thirties or perimenopause. I it's just nuts. ⁓ Processed That would be my second. Processed food. All right. I'm going think about it. I mean, I do tell people the fragrance is big. Yeah. You know, so those are my three. ⁓ and everybody needs to grow their own food. Melissa Cosentino: Yeah? Yeah. processor. Yeah. Yeah. Mm-hmm. Mm-hmm. Yeah. Crissy Florio: because gardening makes you happier. Melissa Cosentino: I know, I wish we had the weather for it, to be honest. I mean, there's no excuses, I could do it inside. Yeah, you could do it in house garden. There's like the vertical gardens. ⁓ Yeah, they look interesting. I have like two kids and they're gonna like, my toddler is gonna just like rip it down. And then I have a dog, my dog will start chewing at it. So was like, maybe that's not gonna work. Crissy Florio: Now. Mm-hmm. Yep, those towers. Or fertilize it. right. Or fertilize it. Hi, Chrissy. What is your three? ⁓ I mean, everything that you said, like yes to everything. I think for me, it's hard to say what to take away. I know when I was diagnosed, some of the things that I changed were like, I really tried to slow down my dairy. Melissa Cosentino: Exactly. ⁓ Crissy Florio: with like, not even dairy in particular, but some of the processed foods, like I would use a powdered coffee creamer that was flavored with hazelnut flavoring that was sugar-free, right? All of that was like, no, the moment I got diagnosed, I'm like, what am I doing? Let's take that out. Right. So I did limit my, my dairy. tried to go as plant-based as possible after chemo because during chemo, just Melissa Cosentino: Yeah. Mm-hmm. Crissy Florio: to try to get whatever I could get in. But afterwards, I took that out. ⁓ And really, I would also say, not on a food or adjusting or fragrance, the Netflix, people just laying for hours and hours and hours on end just watching shows and not moving as much as they, right? So, because I mean, sitting. Melissa Cosentino: Yeah. Yeah, Sitting, sitting. Yeah. Crissy Florio: and just not getting up and moving and people when they're working and sitting all day long and they don't take breaks to just get up and move their body and like down dog on their desk or do some certain things. dog on the desk, go Yeah, like put your hands on like the counter and move back. Yeah, not stand up on your desk and do down dog. No, no, no. But like just not moving and just the sedentary. Melissa Cosentino: What? What's that? Okay. ⁓ Crissy Florio: Being so sedentary is so not good for our body or our lymphatic system or our fascia. So I would say, you know, stop sitting so much and just laying around and not doing anything. Get up, put little alarms on your phone every hour and just get up and do a little jumping or shake things out or do a forward fold or a down dog or few deep breaths, really big, deep belly breaths to help lymphatic system, you know, pull some of those toxins through. Melissa Cosentino: Yeah, yeah, I know. Mm-hmm. Yeah. I like that. Yeah. Yes, movement is such a great one. And also for detoxing, sweating through, we sweat through our skin, right? One of our detox pathways. So super important. I love hot yoga. That's just, that's my jam. Crissy Florio: That's what I teach. Yeah, that's what I teach here locally. But when I work with privately, like with my clients, obviously it's not hot because there could be anywhere over the states. But we do, I do a whole mix of whatever the clients need. Sometimes it's a little bit more on the therapeutic side. Sometimes it's more yoga for cancer. Sometimes we just do lymphatic stuff or meditation and Melissa Cosentino: Yeah. Mm-hmm. Crissy Florio: All of it is beautiful for our bodies and our energy. All needed on top of all the food and the herbs and just another way to support our bodies. It's my jam. Good stuff. Yeah. Thank you, Melissa. This is great. I feel like we need to have you come on like once a month or like once a quarter and... Melissa Cosentino: Yep. I love that. Thank you. Thanks for sharing both of your top three. Yes! I'd love to be back. Just let me know. We'll talk about something else. Yes. Yeah. Yeah. I'd love to talk about even fitness with you and hear a little bit more about the yoga and the different types and things like that, which is cool. Yeah. Thank you. Crissy Florio: Right, right. Like certain herbs for like the season or okay, we're gonna do it for stress or for... Yeah. That's awesome. Yeah. Yeah, would love that. love that. Well, welcome to the family. You are now part of our family. Melissa Cosentino: I it. I appreciate it. I felt like I was just hanging out with my friends, my girls and having a chat, which thanks for that. Crissy Florio: Yeah. Yay. That's how that's about. That's how we vibe. That's how we roll. That's just the only way to do life, I think. That's right. Yeah. Melissa Cosentino: I appreciate it. ⁓ When I come to Florida, I'll come say hi. Where in Florida are you? Crissy Florio: Yes. So we're, we're in the Stuart area, a little north of West Palm beach. Yeah. Melissa Cosentino: Okay, okay, I don't think I've been there. I've been to Miami. Is that close? Okay. Crissy Florio: Yeah, we're about two hours north of Miami. We're like right in between Miami and Orlando. We're like two hours from Orlando, two hours from Miami. ⁓ Melissa Cosentino: Okay, I've been to Orlando. Yeah, Orlando, Delray and Miami. Those are the places I've been. Crissy Florio: Yeah. Yeah. My best friend lives in Delray, so I go down there a lot, actually. That's a great area. Yeah. Yeah, for sure. For sure. Melissa Cosentino: fun. It's fun place for sure. Well, thank you for having me and we'll be in touch and I can't wait to hear about your next podcast and I'm to tune in and listen. Crissy Florio: Yeah, this is wonderful. Well, thank you so much. This was such valuable information. We really appreciate it. All right. Till next time, guys. Bye. Melissa Cosentino: Thank you. Awesome, thanks so much. Okay, thank you, bye.