My secondary Breast Cancer (mets to bones) diagnosis from May 2017 looks like it’s continuing to reverse itself. I appear to be on the right track to meet my outrageous goal of getting a no evidence of disease (NED) report this year. I had a bone scan last week; my first one in 5 months and the results are a great read. I especially love re-reading this line from the report: “The previously identified lesions elsewhere on the bone scan performed 6/12/18 are no longer visualized.”
So this means: In about 4 of the 7 places, where there was some broad areas of what conventional oncologist’s call stage 4 ‘incurable’ disease, the cancer is NO LONGER DETECTED. OMG – How wonderful is that! I’m still swimming in the good feeling feelings of…
1) relief; Even though I believe in everything I am doing, I was a little concerned given that I’m taking very leading- edge and not always conventional approach to my healing.
2) acknowledgment; this report somehow acknowledges all my valuable time and energy devoted to this task of researching how to starve my cancer.
3) inspiration; I am feeling energized and focused on the NED goal ahead of me. I have just three areas of disease still visualized on the latest bone scan; I started with 7 bones lesions + 3 breast area/lymph node tumors 2 years ago.
If you or someone you know could use some support in learning how they could turn their cancer diagnosis around like I have these are my top 3 resource suggestions:
To learn more about the private online healing cancer study support group that I created to help me understand all of this very sensible non-sense please visit: www.myhealingcommunity.com
A whole day’s meds and supps: Current as of June 23rd 2019
1 x capsule Milk Thistle available online at i-herb.com
There appears to be many studies on Pubmed suggesting that silymarin from Milk Thistle may exert a strong anticarcinogenic effect against many types of cancer, including breast cancer. It also and anti-oxidant and protects the liver and kidneys. Anticarcinogenic effect of a flavonoid antioxidant, silymarin, in human breast cancer cells MDA-MB 468: induction of G1 arrest through an increase in Cip1/p21 concomitant with a decrease in kinase activity of cyclin-dependent kinases and associated cycli… | Clinical Cancer Research
I weigh 54kg so from what I can understand that means 1 a day is plenty to do the job. Someone heavier might take more each day. Brand: A. C Grace Company ‘Unique E’ online from iherb.com
The mechanisms of anti-cancer activity of tocopherols 1) inhibition of ER (2) increasing peroxisome proliferator activated receptor γ (PPARγ) expression and activity, (3) induction of Nrf2, (4) antioxidative and anti-inflammatory activities, and (5) induction of apoptosis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257724/
2 x Garcinia Cambogia (for Hydroxycitrate) 500mg ( 1 x bfast 1 x lunch)
being a cut- in-half tablet of Garcinia Cambogia extract 1000mg. So I’m getting 250mg Hydroxycitric Acid (HYDROXY on the McLelland map) ad the rest is fruit of Garcinia Cambogia.
Brand: Jarrow Formulas available online at i-herb.com
6 x Curcumin 500mg (2 at beginning of each main meal)
being Curcumin Phytosome with Meriva 500mg I swallow with Tulsi tea for Ursolic Acid Brand: Jarrow Formulas available online at i-herb.com I swallow my curcumin capsules with Tulsi tea in which I’ve dissolved my Hu Zang for the ursolic acid / resv / curc combo effect. Metabolic Pathway inhibitor: Glutamine/Glutaminolysis
A combination of ursolic acid and resveratrol or ursolic acid and curcumin prevents glutamine uptake by the cancer cell.
Combinatorial treatment with natural compounds in prostate cancer inhibits prostate tumor growth and leads to key modulations of cancer cell metabolism https://www.nature.com/articles/s41698-017-0024-z
Ursolic Acid (1- 2 cups at beginning & end of lunc and dinner)
being in Tulsi Tea (aka Holy Basil Tea) available online at i-herb.com I swallow my Curcumin capsules (see above) with 150ml of the strong Tulsi tea Brand: I buy organic loose tea leaves in bulk online and drink with each meal. I will mix my other herbs and ginger in it too.
Brand: I buy organic green tea teabags online at i-herb.com Jane’s book says: “EGCG reduces angiogenesis and inhibitors of glutamate dehydrogenase (GHD), a precursor of glutamine (an amino acid), the other key nutrient cancer uses with glucose to fuel its growth. (so…it’s in my map under Glutamine/Glutaminolysis)” Mclelland, Jane. How to Starve Cancer …without starving yourself: The Discovery of a Metabolic Cocktail That Could Transform the Lives of Millions . Conscious Dreams Publishing. Kindle Edition. More on this.. https://www.nature.com/articles/18793
With dinner : De-caf Mega Green tea Extract 45% EGCG
Brand: Life Extension available online at i-herb.com Metabolic Pathway inhibitor: Glutamine/Glutaminolysis
I stoped Nicotinamide for inhibiting fatty acid oxidation after learning that liver damage is a concern and the TruNiagen is a better supplement for those looking to block fatty acid oxidation.
Brand: Persantin available by prescription- and I was able to obtain due to it’s proven anti-viral action and my bloods showing herpes virus. https://aac.asm.org/content/45/12/3657
Metabolic Pathway inhibitors: Glutamine/Nucleoside Salvage and the Fatty Acid/ SREBP-2
Dipyridamole is an old anti-platelet medication ( stops blood cells sticking together and so stops them clustering and hiding cancer cells).
Dipyridamole starves cancer of the nucleotides and other proteins and enhances the effects of my anti-viral medication.
Selective potentiation of lometrexol growth inhibition by dipyridamole through cell-specific inhibition of hypoxanthine salvage https://www.nature.com/articles/bjc1997552
5g x Polygonum Cuspidatum Powder Extract in tulsi tea with dinner.
Not a completely safe option for homrone driven cancers:
A better coice to look into for inhibiting PP pathway is D-Mannose
being whole of Japanese Knotweed AKA Chinese herb Hu Zang powder 500mg dissolved in water and drunk. Metabolic Pathway inhibitors: Pentose Phosphate (P P Pathway) and likely more too. *Warning: not a safe supplement for “everyone” with breast cancer.. until you read this and your doctor agrees that it is not going to cause you harm in regards to estrogen do NOT take it:
Walking a Tightrope: A Perspective of Resveratrol Effects on Brea…: Ingenta Connect
A new inhibitor of glucose-6-phosphate dehydrogenase blocks pentose phosphate pathway and suppresses malignant proliferation and metastasis in vivo | Cell Death & Disease
being one tablet in water. Metabolic Pathway inhibitors: Fatty Acids/ FAS
“Aspirin and dipyridamole, both antiplatelet drugs, synergistically serve to break down the platelet clumps and expose the abnormal macrophages to the rest of the immune system”
“The ‘acetyl’ part of aspirin (acetyl salicylic acid) binds to the amino acid serine”
Mclelland, Jane. How to Starve Cancer …without starving yourself: The Discovery of a Metabolic Cocktail That Could Transform the Lives of Millions . Conscious Dreams Publishing. Kindle Edition.
Mechanism of the irreversible inhibition of human cyclooxygenase-1 by aspirin as predicted by QM/MM calculations.
A minimum of 6g of Ascorbic Acid from 35ml Liposomal Vitamin C
(around 4pm and again after dinner or even more often during the day if there are sick people about..e.g like this time of year in Australia) Australian made pure liposomal Vitamin C without alcohol or soy. I not only take this but I have been making it to order for others living in Australia since 2017. www.highdosevitaminc.com.au
LipoNaturals make another very good Liposomal Vitain C that is free from nasties and it is available online at i-herb.com.
1/2 teaspoon x Ashwagandha (Indian Ginseng) mixed in evening tulsi tea.
being Ashwagandha powder from online herb supplier austral herbs, mixed into my herbal tea one time each day. Ashwgandha is aloso available online at i-herb.com.
120 -180mg of ( super high dose pure) Melatonin about an hour or so before bed.
I worked my way up to this high dose at 10mg at a time usng the now foods 10mg from iherb only after working my way up to 10mg with the smaller dose capsules. My 60mg pure Melatonin capsules are bought online from perfect vitamin however I wish to start buying the powder form pure bulk and making my own capsules to save money.
Anti-aromatase effect of resveratrol and melatonin on hormonal positive breast cancer cells co-cultured with breast adipose fibroblasts. – PubMed – NCBI https://www.ncbi.nlm.nih.gov/pubmed/24929094
Watch this great presentation by Dr. Frank Shallenberger, the president of the American Ozone Therapy Association. Learn how pure Melatonin is being used in high doses with stage 4 cancer patients alongside inulin potentiated chemo therpay and ozone therapy here.
Zolodex Implant 1 x monthly I am also in a state of chemically induced menopause from a GnRH Analogue called Goserlin
brand name: Zolodex (3.6mg implant)
Prescribed by my oncologist and given to me by my GP’s nurse once a month. This drug inhibits my ovaries from creating hormones.
To save you time, I have placed many or all the items listed above that are available online at iherb.com in an iherb.com shopping basket. You can change the currency from my currency to yours at the top of the iherb page and you can then delete items you already own and have at home from this complete basket. This is the link to the view of the shopping basket : iherb basket
To learn more about my private online healing cancer study support group and resources website. Please visit my healing community’s home base and resources page: www.myhealingcommunity.com/resources
When you shop at MCS Foundation a small % of the order supports me pay for the hosting this WordPress website. Simply click on this MCS foundation affiliate link when shopping for your supplements. https://www.mcsformulas.com/ref/14/ And use the coupon code abbey5 at the checkout for 5% off your order.
And use the coupon code abbey5 at the checkout for 5% off your order.
Jan 2019 Celebrating: learning, co-operation, support & flow My (Australian) GP approved my use of Dipyridamole yesterday. The chemist will be able to fulfill prescription next week. I will start with 100mg each day for a week and build up to 200mg each day of a slow release tablet.
I have been researching the power of Dipyridamole to inhibit the spread of cancer since I first learnt about it in Jane McLelland’s, How to Starve Cancer book. Along with Glucosamine Sulphate, Mebendazole & Aspirin, this Dipyridamole will seal the deal when it comes to stopping the release of growth factors/enzymes (VEGF’s & MMP’s) that break down the extracellular matrix and could allow my cancer to spread and grow.
I will just need to keep an eye on my blood pressure levels and make sure it does not get too low. The out of pocket cost is very low, but I will report back when I pick up the script next week.
I can’t recommend Jane McLelland’s book highly enough. “How to starve cancer without starving yourself”. I’ve heard the paper version is out of stock currently but I highly recommend the Kindle version for easy note taking, high-lighting cross-referencing and further online researching. https://www.amazon.com.au/Starve-Cancer-without-starving-yourself-ebook/dp/B07B2XMLT9
I recently started utilizing the information in the book titled
“How to Starve Cancer without Starving Yourself” by Jane McLelland
and the “McLelland Metro Map” which is explained within the book.
My hope is that this year’s blog entries will provide information to the people that are supporting me, in understanding exactly what it is I’m doing in an attempt to heal myself.
I also hope that the order and accessibility of the information on this site supports anyone walking alongside me on their own healing journeys.
Nothing written here on this site should be perceived as medical advice.
To learn more about my private online healing cancer study support group and resources website. Please visit my healing community’s home base and resources page: www.myhealingcommunity.com/resources
Feb 2019 Celebrating: learning, integration & vitality
I feel as if I’m now fully embarking on a new leg of my cancer healing journey. I am currently still diagnosed with ‘stable’ stage 4 breast cancer ( which spread to bones in 2017).
I believe that living with cancer stem cells in my bones, even in a state of stability or non-progression, is NOT the future that I want for myself, or anyone else. We can do better!
“The ultimate life hack” is the how one of my friends with breast cancer describes the book by Jane McLelland that explains how to target cancer stem cells with affordable re-purposed medications and herbs.
Book Title: How to Starve cancer without Starving Yourself by Jane McLelland
There is a mountain of valuable information in the book that I have had to extract and personalize in order to present it to the people who are supporting me, such as my doctors, my friends and my family. I also imagine that many other people who are currently taking this approach or about to take on this approach might be interested in reading these notes too.
If this is your journey as much as it is mine, I encourage you to follow this blog and keep up to date with my progress and any changes I make along the way…and buy the book.
Once you have the book please join my private Facebook “Healing Cancer Study Support Group” . The group will help you to join in conversations with others who are figuring all this out alongside me. You can invite your friends to the group too via the ‘invite’ window on the group’s page. Update
p.s..This approach is actually designed for everyone with cancer. We are all in this together…breast, lung, colon..you name it. There will be something helpful for everyone with cancer in Jane’s book.
So this is What I’m Doing…in February 2019
Using the book.
Step 1)
Buy the electronic version of the book. Read the book thoroughly. Make, a strictly personal-use only, copy of the McLelland Metro Map. I had the electronic version of the book open on my i-pad and took a screen-shot of the screen. This screen-shot gets automatically saved as an image in my ‘all photos’ photo album on my i-pad.
NOTE: The McLelland Metro Map is only available (for personal use) to people who purchase the book:
Step 2) I opened the i-pad’s photo application and found the photograph of the map where I had saved it in my private photo album and then used a pen tool in the photo ‘edit’ program to ‘edit’ the screen shot image I took of the map.
Editing it involved choosing a pen tool from the tool pallet and running a green colored line under the names of drugs/medications/herbs I was able to access. And yes, of course, I could have also made a copy of the map on to paper and underlined it in pen, but for personal reasons chose to do this step on my screen.
More on purchasing the book; I highly recommend anyone interested in killing cancer stem cells buy the electronic version of the book, as it the ongoing researching, is ‘super’ easy compared to using a paperback copy. e.g when reading an electronic version of the book you can right click on any word and choose to “Search Google” for more info, or right click and choose to “search book”…wow..You can then read everything Jane wrote on that drug or topic. It saves a lot of time when you are piecing together the puzzle. You can also quickly highlight large areas and they are automatically saved to your Kindle or e-reader notes.
So this simple 2 step process above is where I started engaging with the metabolic pathways and what I could do to block them.
1) read book, copy map (for personal use only) 2) underline medications accessible to me in green.
e.g
The medications accessible to me in Australia without prescription were the first to be underlined.
These were. BERBbeing Berberine LowGIbeing the diet I was/am already on EGCG being Green Tea URS being Tulsi tea CURC being Curcumin HYDROXY being Garcinia RES being Resveratrol
Many people who I have engaged with, in the “How to Starve Cancer…” Facebook groups are taking this same, new and advanced metabolic approach to starving and killing caner stem cells, but with the help of an international oncology clinic.
Many of my fellow Facebook “How to Starve Cancer…” private group members from all over the world, are on, and/or at least considering ‘going to go on’ the Care Oncology Clinic (COC) complimentary off-label medicine protocol. The COC is based in the U.K and U.S.A and consult with patients and thier GP’s from all over the world via Skype.
As I understand it, the COC doctors will communicate with their patient’s local GP (or at least a GP in the patient’s country, about getting on board and supporting the patient with a simple yet powerful complimentary approach to their current treatment.
The COC doctors provide the patient’s GP or oncologist with the understanding and confidence required to prescribe the complimentary off-label, FDA approved medications shown below.
I believe that Care Oncology Clinic (COC) are currently (as of Jan, 2019) conducting self-funded research into this 4 drug metabolic approach to killing cancer stem cells ( all types of cancer) and are only prescribing these 4 complimentary medications (listed above) to each and every patient. I’m not doing this protocol. I may in the future.
Out of interest, I created a second personal copy of the McLelland Metro Map onto which I underlined in green just the COC prescribed medications. I compared the two maps.
I noticed right away that COC prescribed Mebendazole (MBZ) and it is not on the McLelland Metro map and so I did some more research. I discovered that it would be useful to anyone with any type of cancer, and that I could but it from the local chemist. I added it to my shopping list right away. ( I took fro 6 weeks and then stopped taking it, not because of any side effects, but thought I’d keep things simple and this one up my sleeve in case of progression)
When comparing the two maps, I did observe that the COC protocol was blocking many metro Map pathways with just a few medications. My first map showing the non-COC approach meant buying a larger quantity of meds/herbs and still there were gaps.
My personal leaning was towards the more natural herbal supps map I made first. I decided I would try to fill the map with the most natural over the counter medicines first and attempt to incorporate the COC drugs selectively if I ever needed to. That’s just who I am.
I connected with some of the people who were signed up to the COC protocol via my participation in the “How to Starve Cancer…” Facebook groups and soon discovered that many of them were taking a cocktail of cancer stem cell (CSC) metabolic pathway blockers including herbs and supplements ‘on top of’ the four main COC medications.
This led me to begin asking myself; “How many Metro Map pathways do I need to block?”
After giving this question some consideration I came to the conclusion that I would attempt to block them all and see how this felt.
This decision to BLOCK THEM ALL was based on the following:
My stage 2 diagnosis was made 5 years ago and after a mastectomy, and spell of ignorance my stage 4 diagnosis was made mid 2017 (almost 2 years ago). At this point in time I have no knowledge as to which metabolic pathways, if any, are currently up-regulated and/or which are likely to be up-regulated next. My breast cancer was last reported (Dec , 2018) to be stable, in my bones, (nowhere else) and I’m not willing to, or perhaps even able to, biopsy these bone lesions to obtain further information regarding their preferred energy sources etc..
I am sure I will in time, but for now I have no idea exactly what metabolic pathways my cancer stem cells prefer right now. So after reading the book I learnt that stage 4’s are really better off to be covering all of the pathways at once to reduce the risk of pushing the cancer to a more aggressive state. I will do that; Block them all ( or as many as I can)
The ER+ & PR+ ER- hormone receptor status of my breast cancer was reported via breast tissue biopsy when I was first diagnosed stage 2 in 2014. I had a really crap alternative GP back in 2014. It’s almost impossible to believe now, but this really crap local GP advised me, , (me being someone who got a 95% ER+ via biopsy) against taking any hormone therapy. In fact she advised me against seeing an oncologist full stop. OMG, it’s frightening to think she’s still in practice. Anyway, I am very grateful now that I have both a great integrative GP and a great oncologist. As far as my own personal hormone situation goes, I was still pre-menopausal, at the time of my secondary diagnosis (2017) and immediately awoke from my spell of ignorance placed on me by the 1st GP and went to and oncologist that started me on a monthly Goserlin (Zoladex) implant which stops my ovaries producing hormones, ( Plus I dove straight in with consistent use of high dose Vitamin C, the ketogenic diet for cancer -for at least 6 months, plus loads of ginger powder & curcumin with each meal. Please read www.healingbreastcancer.info for that leg of my journey. I didn’t know it at the time but the curcumin and high doses of vitamin C and the Zolodex were already blocking some of my cancer’s metabolic pathways. O.K, so where am I …as of February 2019?
Christmas 2018 Update:
On one hand, I’m celebrating many great test results received throughout 2018. An ultrasound in September showed three tumors across my chest wall have vanished completely and regular blood tests indicate my tumor markers are well and truly in the ‘normal persons’ range. My MRI and full body bone scans from December indicate my cancer is stable and possibly even retreating in one of my vertebrae.
I’m also feeling more determined then ever, that I can clear this cancer out of my body. I’m happy with my super healthy, balanced low-carb diet and energetically balanced life, my strong immune system; all have all been a great achievements, but I’m feeling like I’m now in the right place on all levels to totally slay this cancer dragon.
I have been fortunate that in the past week I found this new book by U.K cancer out- smarter, Jane McLelland. It’s really a must read for anyone looking to out-smart the dragon that is cancer. Jane has mapped the metabolic pathways of the cancer cells and ways to block these pathways using affordable re-purposed medications, (both over the counter and prescription), alongside close attention to diet and timing specific exercise.
I’ll keep you updated to how I chose to engage with the new information I’m integrating from the book and how my body responds over the coming months.
I’ve stuck this image of the Goddess Kali to my fridge to inspire me throughout the new year.
Here’s a link to a great interview for anyone with cancer to hear. It was most valuable for me to listen to, as I am booked in for both an MRI (with ‘no’ contrast fluids) of my spine and a full body bone scan on the same day to monitor my situation.
The role of high dose vitamin C to support us in protecting our healthy cells while living with cancer scanning appointments and conventional treatment choices is discussed.
It’s now Nov 1st 2018 and my oncologist told me last week that my breast cancer tumor markers have dropped even further. They are now 16. I’m feeling magnificent and I will be getting an MRI of my spine next month to see how my Lumbar region is looking.
I’m currently not taking as many supplements as I was previously. This is what I’m taking currently:
5 grams Vitamin C as a 25ml shot of Life Energy C, each afternoon.
I’m adding plenty of organic turmeric & ginger powder to breakfast, all cups of tea & to my dinner. I drink organic Chrysanthemum tea with Marshmallow root with some organic ginger and turmeric powder in that too.
I am still loving my breakfast bowl of soaked chia, with 1 tspn chlorella powder, whole lemon juice to taste, soaked organic goji berries, 1 tspn organic ginger powder & 1 tspn organic rose-hip powder. Lunches are organic vegetable salads with sauerkraut, sometimes mackerel or chicken & avocado with lightly toasted pumpkin seeds and sunflower seeds.
Over the past couple of months I have enjoyed reading the book Radical Remission and the book, Molecules of Emotion. Both have provided me with the opportunity to reflect more deeply on how my emotional state and my sub-conscious state (the body’s intelligence systems of information and energy we call the mind) influence my healing of secondary breast cancer and my ability to maintain my good health going forward.
I now know how to muscle test (communicate with my sub-conscious mind about my body’s needs), and for the past 6 weeks I have used The Emotion Code to release trapped emotions from my body. I’ve found the releasing of trapped emotional baggage to be incredibly powerful. Physical conditions which I thought were never going to go away just left – And emotions which I thought were outside of my direct influence, left like a switch was flicked – gone!. I am so impressed with the power of this work that I am now completing The Emotion Code practitioner training so I can support others to release their emotional baggage that is causing stress in their bodies, their life and in their relationships with others. We all deserve to feel this good!
I’m aiming to have completed my training by the end of 2018. As a part of my training requirements, I’m looking for volunteers for free sessions with me (November/ December 2018). So, if you are in pain or have a nagging physical condition that you just can’t seem to get over, or blocks to the kind of relationships or life you desire, please get in touch. It is very likely that trapped emotions are getting in the way of your full recovery, your total well-being & your alignment with your highest good. Please contact me if you are interested in booking a free 45min Release Session with me in 2018. These can be done both via video call and in person.
I’ll check back in, in late December to share my MRI results with you.
x Abbey
This Chris Wark video interview (see below) is with Ron Hunninghake, MD, the world-renowned expert on the use of vitamin C for cancer and other ailments. Dr. Hunninghake has overseen more than 75,000 administrations of IV vitamin C while serving as Medical Director at the Riordan Clinic, since 1989.
“I have personally experienced many wonderful benefits of supplementing with high dose vitamin C in the form of liposomal vitamin C and believe this video is a must watch, for anyone dealing with any stage of cancer or prevention of cancer”.
The video (below) has been created and offered to us free of charge, by Chris Wark of the ‘Chris Beat Cancer’, healing resource website. Like much of what Chris Wark brings forth into the world, it contains highly valuable information we can all easily utilise in our quest to enhance the quality of our health, the levels of our energy and perhaps even the length of our (one very precious) life.
Be sure to take some notes and listen out for…
-The dosing variances of vitamin C [12:14]
-The perfect adjunctive therapy [19:00]
-How vitamin C kills cancer cells [22:00]
-The Trojan Horse cancer theory [26:33]
-The medicine of the future [31:05]
-Comparing types of vitamin C: liposomal/crystals/buffered [36:30]
-Targeting nutrient deficiencies in cancer patients [43:45]
-The importance of having a reason to live [51:35]
-The alienation accompanying a cancer diagnosis [56:12]
-Other recommended IV therapies [59:04]
-The rise of IV vitamin C in conventional medicine [1:02:40]
-How certain deficiencies might lead to mental illness [1:06:38]
As someone diagnosed in 2017 with secondary breast cancer, who is now thriving thanks to high dose vitamin C, I feel very strongly about spreading the word about high dose vitamin C. I even created a website dedicated to all things high dose vitamin c.
I hope you head over to my high dose vitamin c site and decide to learn more, especially about liposomal vitamin C. the latest form of high dose vitamin C way more accessible and affordable than intravenous vitamin C.
For a few months now, Neil and I have been enjoying, and no doubt greatly benefiting from drinking the very best structured water.
We live on a semi-rural property and draw some of our water from underground bore and some from the sky above. Our water gets stored as one mass in our water tank. Neil keeps the roof, gutters and tank lovely and clean. We have it checked from time to time at a water lab and it always get glowing reports.
We then take that water from our tank and send it through a couple of carbon filters which we change regularly. Once the water enters the pipe leading to the kitchen, it now passes through a MEA water structuring device.
Learn more here from the experts about how high quality structured water can greatly benefit your health.
This video is an interview with Rob Gourlay, who’s Australian company makes the device we use. He explains everything we need to know about structured water and healing in an easy to follow way.
