The first is Chromium Picolinate from Thorne. Chromium is an essential mineral for the pancreas and really helps with sugar cravings. It's what I reach for when I can't stop eating cookies. It also helps with sugar-induced mid back pain that I see around the holidays. From Thorne:
Chromium is an essential mineral that supports healthy blood sugar levels and helps lessen carbohydrate cravings. Chromium Picolinate provides the chromium often lacking in daily diets. Studies suggest chromium helps maintain already normal glucose levels and insulin sensitivity and can assist in weight management.
Refined flour and refined sugar are significantly depleted of chromium. In addition, metabolic stress, strenuous exercise, and pregnancy can all increase chromium needs. Thorne's Chromium Picolinate provides chromium that is bound to picolinic acid, which facilitates its absorption, so you get chromium's full benefit.
Chromium in the form of picolinate has been widely studied for its support of blood sugar metabolism and insulin sensitivity. Decreases in carbohydrate cravings have also been noted. Other studies show chromium picolinate can increase lean-body mass in obese patients and enhance the effect of weight management efforts.
The second supplement that I will recommend in a similar fashion is Vanadium Sulphate. This is from Clinical Indications for Thorne Research Products by Michael Lebowitz, DC:
Vanadium in this form has been shown to be capable of mimicking most of the effects of insulin, including lowering blood sugar levels. It also appears to stimulate the activity of bone mineralization-promoting osteoblasts. In some patients, vanadyl sulfate decreases the liver’s synthesis of cholesterol. Deficiency of this mineral has been associated with depressed growth, abnormal bone development, heart disease, and cancer.
For those in need of a combination of chromium and vanadium, or with more serious sugar metabolism issues, I recommend Diabenil by Thorne. From Thorne:
Diabenil is a unique blend of botanicals and nutrients to help maintain healthy blood sugar levels.
Diabenil contains a comprehensive blend of botanicals and nutrients to support healthy blood sugar levels and help protect nerves, blood vessels, eyes, and kidneys. Gymnema sylvestre supports already normal blood sugar levels. Momordica charantia (bitter melon) appears to enhance glucose utilization and depress glucose synthesis in the liver. Vaccinium myrtillus (bilberry) contains flavonoids that appear to support ocular tissue.
These flavonoids and quercetin strengthen blood vessels and help maintain healthy connective tissues. Quercetin – in a Thorne-exclusive phytosome for optimal absorption – also inhibits the conversion of glucose to sorbitol, which can otherwise accumulate in the lens of the eye and in the kidneys and nerves.
Lipoic acid can significantly reduce lipid peroxidation of nerve tissue. Chromium picolinate and vanadyl sulfate are included to help maintain already normal hemoglobin A1C levels.
Pepti-Guard is the long-anticipated reformulation of our tried and true standby – Formula SF734. This GI support product is formulated for specific support of healthy flora in the upper gastrointestinal tract, particularly the stomach.
Pepti-Guard helps maintain a healthy balance of GI flora while helping soothe and heal mucus membranes. This new product contains the same primary ingredients – deglycyrrhizinated licorice (DGL), berberine HCl, and bismuth citrate – as Formula SF734. However, the bentonite clay has been replaced with a 200:1 aloe vera extract with significant GI healing properties.
Aloe vera is used to soothe and heal the sensitive mucus membranes of the GI tract. We have sourced the highest quality aloe vera on the market for this product – DaltonMax 700®. It is organic and is taken only from the inner gel of the aloe plant. It does not contain any other portions of the plant that might cause gastric upset or have a laxative effect.
With these supplements, I know I will be able to easily reach my pre-Christmas weight. I hope they can help you reach yours. ~Dr. Michael]]>
About one in 7 people have a genetic deficiency that keeps them from converting folic acid to its final usable form. The genetic defect is in the 5,10-methylenetetrahydrofolate reductase (MTHFR) gene, causing a folate deficiency even though they have plenty in their diet or supplements.
Folic acid/folate is a B-vitamin (B-9) that is needed to make healthy new cells, protein synthesis, as well as stimulate antioxidant activity. It is found in peas, beans, citrus fruits, and leafy green vegetables. Deficiencies during pregnancy can lead to major birth defects like spina bifida (an incomplete closure spinal column that leaves the spinal cord less protected), encephalocele (an incomplete closure of the skull allowing brain tissue to protrudes out through the skull to the skin), and anencephaly (an absence of parts of the brain, skull, and scalp). New evidence shows that it also cause premature birth and heart defects.
Folate is needed to convert the amino acid homocysteine into methionine. When there is insufficient folate in its usable form, homocysteine levels will rise. Homocysteine is inflammatory and plays a role in the hardening of arteries as well as increases the risk of heart attacks, stroke, and Alzheimer’s disease. Some say that it is an even larger risk factor than high cholesterol and that statin drugs reduce heart disease by reducing inflammation rather than lowering cholesterol. Other nutritional deficiencies that can increase homocysteine levels are B-6 (pyridoxal-5-phosphate is the active form) and B-12 (methylcobalamin and adenosylcobalamin are the active forms).
Other causes for folate deficiencies are excessive alcohol consumption, smoking, celiac disease, kidney dialysis, diabetes, MS, age, other nutritional deficiencies. Drugs such as aspirin/ibuprofen/NSAIDs, antacids, antibiotics, barbiturates, birth control pills, anticonvulsive/epileptic/bipolar medications, diuretics, H2 blockers (Tagamet, Pepcid, Zantac), and proton pump inhibitors (Nexium, Prevacid, Prilosec).
Depression and Anxiety
The American Journal of Epidemiology recently published a review of literature that that indicated that this genetic defect may play a role common psychiatric disorders including depression, anxiety, bipolar disorder, and schizophrenia.
The review encompasses 26 studies with 1,280 people with depression, 2,762 cases of schizophrenia, and 550 cases of bipolar disorder. They found that people with these disorders were significantly more likely to have this genetic defect, and suggest that supplementation with folate would help.
Other studies have already shown that low blood folate levels are found in 1/3 to ½ of all people suffering from depression. One study showed that low blood plasma levels doubled the chance of depression. Another found that seniors are more likely to have depression with low folate and B-12 levels. Finally, for those with depression, lower folate levels increased the length and severity of there depression.
5-methyltetrahydrofolate (5MTHF) is the fully converted form of folate. People with the genetic defect can utilize this form directly. One study showed that supplementation with 5MTHF caused 81% of patients to see improvement in depression in six weeks. Another study showed that patients with normal blood folate levels that were given 5MTHF improved the same amount as those on antidepressant drugs.
Other nutrients that I’ve seen help depression include Vitamin C, Iron, Niacinamide, B-6, Manganese, Zinc, and Copper.
There are many types of folate supplements. For those with the genetic deficiency for folate conversion, I recommend the final form of 5-MTHF. Again one in seven people have this deficiency (I am one of them).
If you have a family history of these issues, 5-MTHF may be beneficial. In my practice, I start with recommending 1mg 2x/day. Because folate is needed to detoxify alcohol, I recommend taking extra when drinking. I like Thorne's 5-MTHF best because of it's purity.
~Dr. Michael
References:
Thermolabile variant of 5, 10-methylenetetrahydrofolate reductase associated with low red-cell folates: implications for folate intake recommendations, The Lancet, Volume 349, Issue 9065, Pages 1591 – 1593, 31 May 1997
Neergaard, Lauran. “Folic Acid Offers More Protection Than Thought” www.ABCNews.com, 2 June 2009. Web. 14 Nov. 2009
Mccully, Kilmer, and Martha Mccully. The Heart Revolution The Extraordinary Discovery That Finally Laid the Cholesterol Myth to Rest. New York: Harper Paperbacks, 2000.
Methylenetetrahydrofolate reductase (MTHFR) genetic polymorphisms and psychiatric disorders: a HuGE review. Gilbody S, Lewis S, Lightfoot T.Am J Epidemiol. 2007 Jan 1;165(1):1-13. Epub 2006 Oct 30.
The methylation, neurotransmitter, and antioxidant connections between folate and depression. Miller, AL. Altern Med Rev. 2008 Sep;13(3):216-26.
5-methyltetrahydrofolate. Monograph. Altern Med Rev. 2006 Dec;11(4):330-7.
Traditionally it has been used for parasitic worms, as an anti-bacterial and anti-fungal, and as an analgesic.
From the manufacturer:
Vidanga Supreme is the powdered berry of the plant Embelia Ribes. These berries have a long history of use going back over 2,000 years in both Unani and Ay- urvedic medicine. It is also known as false black pepper and is native to Asia and India.
Literature shows potential key indications to be for Parasitic worms, as well as with methylation and hyper- homocysteinemia issues.
Research shows the potential beneficial uses:
1) Anthelmintic (expels worms)- including ascarides (a common small intestine inhabiting worm) (1) and Tapeworms (syed). The worms can often be observed in the stool. In acute worm cases, Ayurvedic texts recom- mend a dose as high as 2-3 gms daily for children and 6-12 grams for adults for several days (3).
2) Hyperhomocysteinemia (4,5) -an animal study demonstrated that rats with hyperhomocysteinemia significantly decreased the levels of homocysteine, LDH, total cholesterol, triglycerides, LDL-C and VDL-C and increased the HDL-C levels in serum. The results were comparable to folic acid.
-Clinically this is a fascinating study as at Supreme Nutrition Products we prefer to use herbs to isolated chemicals. It is unknown at this point whether it up- regulates certain genes, or acts as a methyl donor to achieve this but we encourage you to try it in cases that need methylation support.
3) Antibacterial activity, including staph mutans, known to contribute to dental carries and plaque as well as other forms of staph (6). It is often added to oil pulling formulas due to the aforementioned effects. It should be looked at as a broad spectrum antimicrobial as it also has effects against certain fungi.
4) It has strong analgesic properties (7)
5) It has been used as a reversible contraceptive agent for both males and females (8,9). There is much re- search on this but do not recommend it for this purpose as a sole contraceptive agent. We do advise you though to not take it if you want to initiate a pregnancy in the near future.
6) Possesses anti-convulsant activity (10)
7) Antipsychotic activity (11)
Dosage: 1-2 capsules 3x/day
CONTRAINDICATIONS
Do not take this supplement if pregnant, trying to get pregnant (males and females), or while breastfeeding.
References:
1) Guru L V and D N Mishra: Effect of Embelia ribes (Burm) in patients infested by ascarides. Antiseptic 1965; 62: 273—278
2) Syed Asadulla, Ramandang and Rajasekharan: Pharmacognosy of Embelia ribes Burm F: International Journal of Research in Pharmacy and Chemistry 2011; 4: 1236-1251
3) Williamson, Elizabeth Major Herbs of Ayurveda, Elsevier Science Ltd 2002 129-133
4)Bhandari U, Ansari M N, Islam F, and Tripathi C D: The effect of aqueous extract of Embelia ribes Burm on serum homocysteine, lipids and oxidative enzymes in methionine induced hyperhomocysteinemia. Ind. J. Phamacol 2008; 40: 152-157.
5)Ansari M N, Bhandari U. Antihyperhomocysteinemic Activity of an Ethanol Extract from Embelia ribes in Albino Rats. Pharmaceutical Biology April 2008; 46(4):283-287
6) Chitra M, Shyamala Devi and Sukumar E: Antibacterial activity of embelin. Fitoterapia 2003; 74: 401-403.
7) Chitra M, Sukumar E, Suja V and Shyamala Devi CS, Antitumor, anti-inflammatory and analgesic property of embelin a plant product. Chemotherapy 1994; 40:109-122.
8)Krishnaswamy and Purushothaman: Antifertility properties of Embelia ribes. Ind.J.Exp.Biol 1980; 1359-1360
9)Singh I P, Bharate S B, Singh A & and Bhutani K K: Fate of Embelin in Pippalyadi Yoga, an Ayurvedic oral contraceptive: Structure of Embelin-borax complex and evaluation of anti-fertility activity. Indian Journal of Chemistry 2007; 46: 320-325
10.Mahendran S, Thippeswamy B S, veerapur V P and Badami S: Anticonvulsant activity of embelin isolated from Embelia ribes. Phytomedicine 2011; 15: 186-194.
11) Durg S1, B NK2, Vandal R2, Dhadde SB2, Thippeswamy BS2, Veerapur VP2, Badami S2. Antipsychotic activity of embelin isolated from Embelia ribes: A preliminary study. ) Biomed Pharmacother. 2017 Jun;90:328-331.
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Historically it's also been used to relieve grief, depression, insomnia, irritability, and anger. In addition to helping with these emotional issues, Albizia has also been used traditionally to aid healing of broken bones, injured connective tissue, abscesses, boils, and stimulate the immune system.
]]>Supreme Nutrition Products just released Albizia Supreme. It contains the bark of the tree Albizia julibrissin which is called the ‘happiness bark’ in China. It helps relieve stress, anxiety, and lifts one's mood.
Historically it's also been used to relieve grief, depression, insomnia, irritability, and anger. In addition to helping with these emotional issues, Albizia has also been used traditionally to aid healing of broken bones, injured connective tissue, abscesses, boils, and stimulate the immune system.
From the manufacturer:
Habitat and intro:
Albizia (Albizia julibrissin) is a beautiful tree native to China, Korea, and Japan whose flowers and bark have long been valued as an exceptional medicine that was reputed to bring joy to the heart. In Chinese Medicine, the energy of Albizia was considered to enter the heart and liver meridians and functions to release suppressed emotion and calm the heart and mind[1].
Chemical Constituents:
Albizia bark contains albitocin, b-sitosterol, amyrin, 3,4,7-trihydroxyflavone, spinasterylglucoside, machaerinic acid, lactone, methyl ester, acaci acid, hehuanoside A, and lactones[2][3]. Albizia also contains three novel saponins: julibrosides I-III[4].
Historical Use:
Some of its Chinese names translate to ‘happiness herb’ or ‘happiness bark’[5]. Albizia has been used to help relieve stress, anxiety, support mood. It is considered to be a calming spirit herb and has even been used to treat difficult mental-emotional conditions like depression and grief. Albizia has also been historically used to treat insomnia, poor memory, irritability, and anger from suppressed emotions. The bark has also been highly valued to help the healing of external wounds and bone fractures. Ancient Chinese texts refer to its ability to help grow flesh and muscle, and reconnect sinew and bone. Albizia was reputed to nourish the five yin organs of the body: heart, liver, spleen, lungs, kidney, and pericardium. According to the Divine Husbandman’s Classic of the Materia Medica, Albizia bark “quiets the five yin organs, focuses the mind, and makes people happy without care. Long-term consumption will lighten the body, brighten the eyes and allow people to achieve their desires.” Albizia has also been used historically to treat abscesses and boils. [6]
Modern science:
Several of the flavonol glycosides from Albizia including quercetrin and isoquercetrin have shown to have sedative activity[7].
A significant anti-depressant effect of Albizia extract has been demonstrated, likely via the serotonin 5-HT1A receptor system[8] and GABA receptor system[9].
Albizia stem extracts have been shown to have potent antioxidant scavenging ability, up to 6 times stronger than vitamin C[10]. It has potent neuroprotective effects and has been shown to enhance mitochondrial function[11].
Some authors consider Albizia bark could be an anti-anxiety drug candidate[12].
Albizia bark has been shown to suppress tumor growth and angiogenesis[13][14][15].
Saponin fractions of Albizia have been shown to stimulate immune function[16].
Extracts of Albizia have been shown to be strongly anti-inflammatory via TNF-α-and NF-κB inhibition[17].
Clinical use:
I find this herb to be deeply nourishing for the nervous system and can help stabilize and uplift mood. Many patients suffering from depression, anxiety, insomnia, excess anger or grief may find incredible relief with taking Albizia. It tends to be calming more than sedating and helps to ease a busy mind. It is a very uplifting herb compared to other herbs of its class like Ashwaganda and tends to significantly improve mood. Whereas Ashwaganda is calming but helps restore energy at the same time, Albizia tends to have a stronger relaxing, uplifting effect on the mood. Albizia can be a very useful herb in those suffering from insomnia secondary to grief or short temper.
Suggested dose:
Albizia bark is very safe and has been dosed up to 15g daily[18]. For many people, 2-3 caps twice daily is adequate to achieve a positive effect.
Contraindications:
Avoid in pregnancy as this herb has been shown to stimulate contractions of the uterus.
[1] Chen and Chen, Chinese Medical Herbology, Art of Medicine Press, 2001, pg 768-769
[2] J Asian Nat Prod Res. 2008 Jul-Aug;10(7-8):781-5. doi: 10.1080/10286020802031056
[3] Xian Dai Zhong Yao Yao Li Xue (Contemporary Pharmacology of Chinese Herbs), 1997: 1097
[4] J. Nat. Prod., 1997, 60 (2), pp 102–107 DOI: 10.1021/np960556t
[5] Chen and Chen, Chinese Medical Herbology, Art of Medicine Press, 2001, pg 768-769
[6] Chinese Herbal Medicine Materia Medica (revised edition), Bensky, Gamble, & Kaptchuk
[7] J Ethnopharmacol. 2000 Jul;71(1-2):321-3.
[8] Pharmacol Biochem Behav. 2007 May;87(1):41-7. Epub 2007 Apr 6.
[9] Prog Neuropsychopharmacol Biol Psychiatry. 2013 Jul 1;44:184-92. doi: 10.1016/j.pnpbp.2013.02.012.
[10] Arch Pharm Res. 2003 Jun;26(6):458-62.
[11] Drug Chem Toxicol. 2017 Dec 18:1-8. doi: 10.1080/01480545.2017.1413106.
[12] Molecules. 2017 Aug 11;22(8). pii: E1331. doi: 10.3390/molecules22081331.
[13] Mol Med Rep. 2015 May;11(5):3405-13. doi: 10.3892/mmr.2015.3228.
[14] Phytomedicine. 2009 Aug;16(8):703-11. doi: 10.1016/j.phymed.2009.01.002.
[15] Chem Pharm Bull (Tokyo). 2006 Aug;54(8):1211-2.
[16] Int Immunopharmacol. 2014 Oct;22(2):346-55. doi: 10.1016/j.intimp.2014.07.021.
[17] Evid Based Complement Alternat Med. 2012;2012:983023. doi: 10.1155/2012/983023.
[18] Chinese Herbal Medicine Materia Medica (revised edition), Bensky, Gamble, & Kaptchuk
Update: Thorne has discontinued the Magnesium Citrate. I currently have the Citrate version from Pure Encapsulations.
One common question that I get is which magnesium supplement to take. Thorne currently has 3 different magnesium supplements: Magnesium Citrate, Magnesium Citramate, and Magnesium Bisglycinate. For the longest time, I would recommend Magnesium Citramate if the patient didn't need a slight laxative effect otherwise, I recommend Citrate. For those needing large doses of magnesium (without the laxative effect) I recommend the Magnesium Bisglycinate.
Magnesium is a common nutritional deficiency. It is needed for muscle relaxation, restful sleep, lung and bronchiole relaxation, energy production, healthy blood glucose levels, healthy heart rhythm, reducing inflammation, reducing calcium oxalate and calcium phosphate in urine (found in kidney stones), and proper nerve conduction.
Honestly, when patients come into my practice, I would test them individually to see what works best for them. 95% of the time, if they need magnesium, any one of them would work. Without testing, the question is which one would work best.
In Thorne's description, the newly released Magnesium Bisglycinate seems to be the premier magnesium product for absorbability. It has the least laxative effect and is great for muscle tension. Because it is NSF certified for sport, it would be best for competing athletes.
Magnesium Citrate seems to be best for those with high calcium oxalate and calcium phosphate in their urine. It is theorized that 7-13 percent of the U.S. adult population has these buildups. These precipitates are commonly found in kidney stones. The citrate (along with the magnesium) helps to dissolve these particles. I find this form to also be a little better for those with a tendency towards constipation.
Magnesium Citramate is magnesium combined with both citrate and malate. Both of these chelates get processed in the Kreb's cycle boosting energy production. In practice, I've found the Magnesium Citramate to have less of a laxative effect than Magnesium Citrate. The malic acid also seems to help with muscle tenderness.
Again, if you need magnesium, any of these products are high quality and would help. If you are an athlete, need a larger dose, or are extremely deficient, consider Magnesium Bisglycinate. If you are fatigued, have lots of muscle contraction, and need a pill form, consider Magnesium Citramate. If you have a propensity to have calcium oxalate and calcium phosphate in your urine or have a tendency to be constipated, consider the Magnesium Citrate.
~Dr. Michael
]]>A recent study, published in the journal PLOS One (Public Library of Science), showed an increased chance of Type II Diabetes with a long-term low blood Vitamin D Levels. The study followed the vitamin D levels of 903 participants over a period of 12 years.
At the onset of the study (1997), none of the participants were diabetic or pre-diabetic. At the end of the study (2009), 47 of all participants had Type II diabetes, and 337 of the patients were pre-diabetic.
Patients with a plasma vitamin D level, actual test was 25(OH)D, greater than 30 ng/ml had an approximately 70% lower incidence of diabetes compared with those with a level less than 30 ng/ml. Those with an even higher plasma Vitamin D level of more than 50 ng/ml, had an 81% lower incidence of diabetes.
While those with Vitamin D levels of more than 50 ng/ml were significantly less likely to have pre-diabetes, there was only a weak association with those with normal to middle levels (30 ng/ml - 50 ng/ml) compared to those that were low (less than 30 ng/ml).
The authors discussed a couple of reasons for the association.
First, they referenced research that shows that vitamin D will stimulate the pancreas to produce insulin. Second, they refer to a study that shows that Vitamin D is a precursor to metabolites that will protect pancreatic cells from inflammation and cell death.
The authors caution that the subjects of their study do not represent the broader U.S. population. The study took place in an affluent and mostly white town in southern California, where the participants had good access to healthcare.
As a doctor, this is just another reason to remind patients to stay on vitamin D during the three colder seasons. I find that most (though not all) patients that are active outside in the summer don't need to supplement during those three months. Other research shows that vitamin D can help with infections (cold/flu) as well as autoimmune disorders.
The Vitamin D Council recommends 5,000 IU a day for adults, which is what I recommend for my patients. If their blood tests are low (less than 30 ng/ml) or are fighting an illness, I will recommend a higher dose (along with magnesium and vitamin K.)
While the Institute of Medicine (IOM) recommends 4,000 IU daily as the most one should take, the Endocrine Society Practice Guidelines state that up to 10,000 IU of vitamin D3 daily is safe for most adults.
Make sure you get the Vitamin D, 25 Hydroxy test. Try to get your MD or DO to order it, and it should get covered by insurance. If your insurance won't cover it, I use Direct Labs (scroll down to the bottom). For about the same price, the Vitamin D Council has a test kit.
Interestingly, this study shows that it is really rare to have vitamin D levels that are problematic.
Yours in health,
Dr. Michael
]]>Photo by Ella Jardim on Unsplash
]]>When it comes to candida, yeast, and fungal problems with my patients, the two most common supplements that I recommend are Formula SF722 by Thorne and Morinda Supreme by Supreme Nutrition Products. I've been using Formula SF722 since 1996 when I started utilizing Dr. Lebowitz's dysbiosis protocol, and Morinda Supreme since the launch of Supreme Nutritional Products.* (Please note, Formula SF722 has been renamed Undecylenic Acid.
Formula SF722's primary active ingredient is Undecylenic Acid, which is six times more effective than caprylic acid.* Undecylenic acid is a naturally occurring fatty acid that is found in sweat. It's delivered in a gelcap with an olive oil base. Because it occurs naturally in sweat, I will use it topically on occasion.* While I find that SF722 is slightly quicker to work than Morinda, I use Morinda Supreme a little more.
Morinda Supreme is powdered Noni berries. Not only is it excellent for candida and fungal problems, but has broad-spectrum anti-microbial properties, and can be anti-inflammatory.* Unlike Formula SF722, it is safe for vegetarians and vegans. Because it is made from just the berries and is not diluted or fermented like many Noni products, it seems to work better.*
Please note, I do not recommend either of these products for pregnant or nursing mothers. (For my patients I would consider Vital Guard Supreme but please talk to your physician if you are pregnant.)*
If you have hyperkalemia (too much potassium), please use caution with Morinda Supreme because of it's high potassium content.*
I have seen a couple of patients have an increase in muscle cramps with Morinda Supreme.*
If you are hypotensive (low blood pressure), be cautious and monitor your blood pressure with Morinda Supreme because it can mildly lower one's blood pressure.*
With both products, I've seen patients get discomfort in their stomachs upon taking it on an empty stomach. For them, taking with food seems to resolve the issue.*
]]>I've been providing Supreme Nutritional Products to my patients since their launch with Morinda Supreme.
In 2011 I started selling nutritional supplements on eBay under the jankdc member id. With a commitment to fast shipping, customer satisfaction, and attention to customer service, I developed a popular and highly rated store. (My feedback can be found here.)
My goal with www.well-mart.com is to offer high-quality supplements at an affordable price and to build and improve on the excellent customer service that I've developed on ebay.
Yours in health,
Dr. Michael
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