Unlocking Freedom from Alcohol Addiction: Harness the Power of Emotional Freedom Technique (EFT) with Cindy Johnston

Have you ever felt trapped in a cycle of alcohol consumption, feeling like you're in a 'grey area' where your drinking might be more than just casual, but you're not sure where to turn for help? Are you looking for an effective, self-managed technique that can help you alleviate stress and anxiety without resorting to a glass of wine or a pint of beer?

In this episode of the me&my health up podcast, hosted by clinical nutritionist and lifestyle medicine specialist Anthony Hartcher, reveals a transformative method to deal with these challenges. In an engaging conversation with Alcohol-Free Lifestyle Coach, Cindy Johnston, the power of the Emotional Freedom Technique (EFT) is explored. Inspired by traditional Chinese medicine, EFT or 'tapping' offers a practical and efficient approach to manage stress, anxiety, and even help reduce alcohol cravings. So, if you're ready to take control of your health and well-being, tune in to this episode and discover how EFT can change your life.
 
Watch the video of our interview here:
 Break Free from Alcohol Addiction with Emotional Freedom Technique (EFT) | Cindy Johnston  https://youtu.be/MeTFpn9jTHw

About Cindy Johnston TLCC:  

• Dip. Life Coaching 
• Specialist Grey Area Drinking (GAD) Coach  
• Jolene Park GAD Master Coach  
• Accredited, Certified EFT Practitioner (EFT International)  
• Reiki Level 2  
• Conscious Hypnosis, NLP Practitioner 

Connect with Cindy Johnston TLCC:
 
Website: https://soulsobriety.com.au/
Facebook: https://www.facebook.com/SoulSobrietyCoaching
Instagram: https://www.instagram.com/soul.sobriety_coaching/ 

About me&my health up & Anthony Hartcher 

me&my health up seeks to enhance and enlighten the well-being of others. Host Anthony Hartcher is the CEO of me&my health up which provides holistic health solutions using food as medicine, combined with a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering.

Podcast Disclaimer
Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up”..click here for more

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Transcript

Cindy Johnston: 0:08

Health and well being and that meant it was just that, you know, a glass of wine that started out as a glass of wine or two in the evening that like I need to relax, you know that this is my me time, glass wine while I'm getting dinner ready type of thing. But then over the years, what I didn't know was just the addictive nature of alcohol, and how it had built up and built my tolerance as well. So that evening glass of wine became more than just one glass, it became two and then three, and then perhaps I suppose after the last 20 years, it was a bottle of wine a night, and I knew in myself that I needed to cut back or stop back when I questioned that with myself, it became a case of the hell I was so reliant on this glass of wine at night with this, by this stage, a bottle of wine. So I was in my mid 50s.

Anthony Hartcher: 0:56

That was Cindy Johnston, and you've landed on me&my health up podcast. I'm your host, Anthony Hartcher. I'm a clinical nutritionist and lifestyle medicine specialist. The purpose of this podcast is to enhance and enlighten your well being and today, Cindy Johnston will be doing that for you. She is a Gray Area Drinking Coach, also known as Alcohol Free Lifestyle Coach. She is an expert in the process called EFT known as Emotional Freedom Technique. And this really helps alleviate anxiety, and any distressing emotions that you may have. So this podcast will help you alleviate those emotions without going to the alcohol and help you live an alcohol free life where you can enjoy life with more energy and without the hangover. And of course without the extra calories which results in weight gain. And Cindy does share this through her story. She shares her experience with alcohol, her addiction, so called addiction to alcohol and how she broke free of that addiction. And now she helps others break free of their addiction to alcohol and live a liberated free life of alcohol, where they're blooming. They're shining, and they're vibrance. And so if you want to break your habit or addiction to alcohol, then listen in to this episode with Cindy because she's going to take you through the emotional freedom technique known as EFT. So without much further ado, I'd love to welcome you into the discussion I'm having with Cindy Johnston. Welcome on the me&my health up podcast. How are you Cindy Johnston

Cindy Johnston: 2:39

Very well, Thank you, Anthony, thank you so much for having me on this afternoon.

Anthony Hartcher: 2:43

I'm so glad you reached out following an episode which I asked for who do you know, or who's out there that could add value to our listeners, and you reached out to me. So I really appreciate you taking the initiative and reaching out and sharing what you do. And I'm really keen to share that insight with the listeners today. So what attracted you to the me&my health up podcast as a listener?

Cindy Johnston: 3:05

I'm just really interested in health and wellness. And when I came across your podcast, I thought this sounds perfect. And I just love the fact that you do cover a variety of topics as well is really informative. And just across so many different topics, as I said, all along health and wellness, which is something I'm really interested in

Anthony Hartcher: 3:24

Oh! fantastic. Yeah, so thanks for being a listener, and thank you for coming on the show. And I really look forward to getting into this topic of freeing people from an alcohol addiction or whether they've just sick and tired of relying on alcohol for that relief. And they're looking for other solutions, because you come with another solution today. And I look forward to exploring that with you. But before we get into that solution to helping people break free of alcohol, um please share your backstory as to how you have arrived or what you're doing today.

Cindy Johnston: 3:56

Thank you, Anthony for the opportunity. So I suppose my story started in this realm of where I am now I ran about five years ago and I knew had known for a little while that my relationship with alcohol just wasn't as ideal as it should have been. Basically, what I know now was that I was a great area drinker. And so I was like rock bottom, but I drank a little bit more than what I should for my own health and well being. And that meant it was just that, you know, a glass of wine or started out as the glass of wine or two in the evening that like I need to relax, you know that this is my me time, glass wine while I'm getting dinner ready type of thing. But then over the years. What I didn't know was just the addictive nature of alcohol and how it had built up and built my tolerance as well. So that evening glass of wine became more than just one glass. It became two and then three and then perhaps I suppose off the last 20 years. It was a bottle of wine a night and I knew in myself that I needed to cut back or stop. But when I questioned that with myself, it became a case of hell, I was so reliant on this glass of wine at night or this by this stage a bottle of wine. So I was in my mid 50s thinking, then I really needed to look at my health a little bit more. So I looked at what I was eating, I changed my diet quite a lot and became more a little bit more health conscious with what I ate my exercise, I increased that I joined a women's gym, and I think I'm doing all these wonderful things. But the elephant in the room was the alcohol piece and sort of towards, it was towards like mid 2018, I started getting this rash on my face, and it would just come and go. And I thought, well, that's really weird. And I can't work out what it was. And I went to the doctor, and I found that he was actually testing me for lupus, which was like an auto immune condition. And when I Googled, I went to Dr. Google, what is lupus? You know, what will it do? I was I was quite horrified. I thought about this is a life altering condition that can really affect the rest of my life, how I live and the quality of my life. So it was something that made me actually pay attention. Because when I would that Google search, what kept coming up was alcohol, do not drink alcohol, alcohol really have a severe impact on on your health if then, particularly with this condition. So that really made me look at what I was doing what I was taking in, and I knew I needed to get serious about cutting back. And but what I found was there was just no, there was no resources out there I did I ask my doctor, what should I do, I find that I need obviously, you don't tell them exactly how much you drink. I find most people do lie about how much they drink or just change the truth a little bit, but all I got was just have a few alcohol free days, maybe just have one glass and don't have any more. But when your body is used to having that amount of alcohol and you're used to it, that is really hard to do, because it puts you in this constant state of withdrawal, and then you're constantly wanting that next glass. So I would never say that I was an alcoholic. And they don't actually even use that term in the medical side of things now alcoholic but, and this is only five years ago, all I could find was to help was AA. Now don't get me wrong, I believe that is a great resource for a lot of people that do need it. And I did go to an AA meeting. But it just wasn't for me, I was high functioning. This is not me, I'm not having like vodka on my cereal for breakfast. It's just that glass of wine in the evening. And that's my me time I need to relax time I deserve it time I've had a hard day at work, but the kids are at work. And it's my switch off time. But what I found, as I said there was there was nothing else there to help. So I did find an online course Believe it or not, because I couldn't do it on my own, I had so much trouble tried to stop on my own, I didn't have the tools, which what I know now is helpful. And so pretty much what I needed to do was shift my whole mindset. And I did bring in a lot more things for self care, because that was a missing piece I found and when I when I looked back at all other things in my life at the time I was giving to everybody else, and I wasn't doing anything for me. And that's where this alcohol piece came in all this is, you know, this is my self care. And little did I know that I was actually self sabotaging myself. So this was what basically led me down to the path of what I'm doing now. And then in 2020. So I had stopped, I've successfully navigated stop drinking, but in 2020 when COVID hit and we had all this this time, you know, just to I wasn't working I'd been made about our jobs closed down and that type of thing. So just sitting at home alone, part of what I had learned to do in ditching the booze basically was to meditate. And that was one of my I'd never known how to meditate before it was like how do I sit and be still, but it was just during a meditation that it just came to me that you need to be helping other women like you who've gone through or are going through the same challenges but just don't know where to turn and, and that's what I decided to do. So I enrolled in a life coaching, called Center Diploma and Life Coaching. I did that and then that opened the door for me to become what's called a gray area drinking coach. So I'm not an addiction specialist. I'm not I don't work in the medical field at all, but I trained with a Gray Area Drinking Specialist in the United States and to get my qualification through that. Now you might be thinking, Okay, what's Gray Area Drinking. So for your listeners out there just to get a quick handle on this. So when we have like the whole alcohol spectrum, so you can go from like zero to 100 or what we call it, I look at it as you know, the white to the black basically. And there's a whole area in between that whole Gray Area where I think about 80% of population sit because we're you think of like an alcoholic, you think of that person in the park with a brown paper bag sitting there, you know, totally rock bottom. Or then you've got that person at the other end of the spectrum that might just have that one glass of wine or a beer every now and then once a year, wdding or Christmas, but in between, there's so many other people that drink within that gray area that don't realise that they're putting their health at harm and at risk. And it's just even one to two glasses a day can be adding up to that risky behavior, or sorry, risky drinking levels. So what I help, I like to help people who are particularly women in midlife, who were like me going through all the challenges that life throws at us, and that's not going to stop, we're going to have stress and challenges in our life every day, whether it's kids work, family, whatever. But it's learning how to deal with that, so that you're not just reaching for a glass of wine at the end of the day. And with our alcohol centric society, it just makes it so hard. What I've found in my personal journey is that by not drinking, I'm the odd one out in a lot of cases. So what I would like to see happen is just that we can normalise sobriety that you don't have to have any alcohol wine to socialise, relax, have a good time, weddings, christenings parties, you know, if you choose to have an alcohol free drink, whatever is your choice. And that's fine as well, that's sort of where I'm coming from is just to create that awareness. Because when I stopped drinking, and looking for that help, as I mentioned earlier, there was so much shame around what I was doing, because I didn't want to tell anybody, because of the fear, I'm going to be judged, oh, gee, you've got a problem with alcohol, you must be an alcoholic. And there's that mentality out there, which I still do come across. So that's why I'd like to speak up just to let people know, it's not you. It's the alcohol, that's the problem. And there's there's other things that we can do and to help through that. And so that's a little bit about why I started coaching. And then to move on from that other parts that I had brought into my coaching is the Emotional Freedom Techniques. And I just find it is just brilliant modality to help people to get to the bottom layers of why they're actually drinking. And it might be just to, you know, that stressfully will be can help with that as well. And it's just bringing in different tools and techniques to help people on an everyday basis just to deal with life and their stresses.

Anthony Hartcher: 12:22

Thanks for sharing Cindy, I really appreciate your open you know, being so open and honest and sharing your story around your experience with alcohol. And I'd say that experience wouldn't be, like uncommon, it'd be quite common out there. Because I certainly see clients that you know, the picture you're painting at the start of your journey is the picture that's painted, when I see these clients, they are high functioning people, they are busy in their career, they are busy running a family, and yes, they get home at the end of the day. And they think, well, you know, I need to, you know, want to unwind, I deserve it. I've worked hard today, you know, I've earned certain buying, you know, the bottle goes open, and once the bottle opens, and most will finish it. And yeah, so I think what you've shared is quite common out there. And particularly, as you mentioned, you know, going into COVID a lot of people were locked down, what else do I do, I haven't got a job, just you know, drink and you know, get on FaceTime, or get on Zoom and get on teams and have a drink with my friends. And people, you know, adopted that sort of habit then and now they're probably thinking, I don't know how to break it. So I'm really keen to explore, like you mentioned around EFT, the Emotional Freedom Technique and just to give the listeners an idea of how it works and a little bit more about how it can be applied and when to apply it. So if you could please share as to you know more about this EFT and be great if we could go through a demonstration.

Cindy Johnston: 13:49

Yes, totally. So basically Emotional Freedom Techniques, EFT or tapping a lot of people may have heard it referred to as tapping, it's a very powerful Self Help tool. So once you've learned the basics of it, you can use it yourself anywhere, anytime. And that's what I love, too. It's portable, and what it is based on the Chinese traditional Chinese medicine principles of acupuncture. So within the body, we have meridians, or energy centers, energy points that we can actually literally tap into. And this has an effect of calming the amygdala, which is a stress center in the brain. And also related to that is the hippocampus, the memory center in the brain. So by calming the amygdala that has the flow on effect of just calming down flight, fight and freeze response in our in our central nervous system and bringing back the body into a parasympathetic state or that rest and digest. So when we do get stressed, it activates their cortisol, those responses in the body. So yeah, that just gives that heightened sense of that fight and flight response. So if we can calm that down, the whole body can calm down and that's what the EFT tapping does as well. So what I find that it's it also reduces the emotional and any negative thoughts that are going on it can reduce physical pain as well. Because the mind body connection is just amazing, the body is just like an amazing what it actually can do. And just by just by stimulating these acupressure points, we can just change that the energy flow in our body too. So it reduces stress, it just can calm everything right down. And it can also be used for apart from cravings and just calming the system down any traumatic memories as well physical pain, addiction, limiting beliefs. And we can change all of that as well, which sometimes that can be the stressor or what can lead people to having some unhealthy habits as well. So, so pretty much with tapping. It's an easy process, but it may look a bit weird. Okay, so if you'd like to go through this with me, I'll take you through. So the main there's like five steps to it basically is so we start with identifying what is the issue? What is the problem? And that is that's a crucial part because we actually bring up the negative and because the body is always listening, so we're bringing out what's the the issue, what's the problem or the target, we call it. And so just the general, let's just say it's stress, like, ideally, it's better to be specific with what is actually the issue. So we really want to pinpoint what the problem is. And that works best. So we just identify and then if you can tune into the body, often you can feel something that's going on, like you can feel a flat out, if you've got if you're nervous, you feel a flutter in your tummy, or you might feel a tightness in your throat or all little tightness in your chest, you know, there might be something that you can feel in your body so that what we ask you to do is just think about what's going on for you, whatever the issue is, let's say, even though I feel stressed, just thinking about doing this podcast interview today, okay, and added 10. So zero being the lowest, like no stress at all 10 Being up off the charts, I'm so stressed, then you just just find a number. Let's say it was like a 6 out of 10. Okay, so even though I feel stressed just thinking about this podcast interview today, and then we balanced it out with an acceptance statement. Okay, so normally, it's something along the lines of I deeply and completely accept myself. But if you don't feel that you can say that it could just be accept, that's just how I feel right now. Okay, so that's your setup statement. And we start by tapping on the side of our hand. So it's from, I'll just explain to the listeners here at the moment. So it's from the bottom of your wrist, up to the point of your little finger. So that edge of the side of your hand. They used to call it the karate chop, and it's just the side of the hand. And we just start tapping on that. And we'll say three times, and I'll get you to repeat after me and if that's okay, even though I feel distress,

Anthony Hartcher: 18:14

even though I feel distress,

Cindy Johnston: 18:16

I deeply completely accept myself anyway.

Anthony Hartcher: 18:18

I deeply and completely accept myself anyway.

Cindy Johnston: 18:24

Okay will say that two more times. So even though I feel distress

Anthony Hartcher: 18:27

even though I feel distress, I deeply and completely accept myself. Even though I feel distress, I deeply and completely accept myself.

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Cindy Johnston: 19:20

Okay, so the next point we're going to go to is just the top of the head. Okay, so if you were to take your thumbs at the top of your ears, bring your fingers together. That's just the top of your head. Okay, problems were Yeah, headphone is. So we're just going to tap the on the top of the head and just repeat. This is called the repeat phase is just De-stress

Anthony Hartcher: 19:40

De-stress

Cindy Johnston: 19:41

okay, De-stress and then we go to the side of the eyebrow just on the inner corner of the eyebrow. So we're right on the eyebrow there. Okay, just on the inner corner of the eyebrow. So this De-stress that's it and then we're gonna go we're gonna follow that orbital bone around to the side of the eye and say that again De-stress

Anthony Hartcher: 20:00

De-stress

Cindy Johnston: 20:01

tThat we're just going to keep following that round come under the eye and in the middle under the eye, we're going to then just repeat De-stress

Anthony Hartcher: 20:09

De-stress

Cindy Johnston: 20:09

Then we're gonna come under the nose. And to say it again, De-stress

Anthony Hartcher: 20:13

De-stress

Cindy Johnston: 20:14

De-stress, and then we're going to come under the lip. So just in the chin crease there, we're going to tap on that Meridian point and just say De-stress,

Anthony Hartcher: 20:22

De-stress.

Cindy Johnston: 20:23

And our next point is our collarbone. So just where your collarbones are, where they come into that little section in your neck there, you just go out about an inch and just tap in there. Once again, just repeat the

Anthony Hartcher: 20:37

De-stress

Cindy Johnston: 20:39

And at this point is just under the arm. So if you just take a better a hand with under the arm and just tap there as well, and just say De-stress,

Anthony Hartcher: 20:47

De-stress.

Cindy Johnston: 20:48

okay, and then I'll just get you to take in a breath and breathe out. And then if you just go back, and if you can just think about that rating that you had at the start between zero and 10. It may go up, it may go down. But can you rewrite that now? So

Anthony Hartcher: 21:07

I certainly feel relax, more relaxed than what it was? Yeah, it has? Absolutely, yeah.

Cindy Johnston: 21:17

It can be that quick.

Anthony Hartcher: 21:18

Yeah, I feel certainly lighter in myself and not as heavy and actually energised as the other thing I'm feeling as a result of you taking me through that really quick and simple exercise .

Cindy Johnston: 21:30

Fabulous, and sometimes it can be like, I just think of it like the energy centers in our body can get blocked a little bit like if you have a hose and the water flows through, but then sometimes it gets a kink in it, and then just gets blocked up in that area. So just tapping and doing these simple techniques can just unkink that hose and just let the water or the energy flow through bit easier.

Anthony Hartcher: 21:52

And do you recommend that to clients when they get home from work as an unwind to sort of get them into home mode, like to get them sort of out of work mode, get them into home mode, start relaxing into their home and relaxing into the evening? Would you suggest this as a transition sort of to help them de-stress from the day as opposed to opening a bottle and pouring a glass?

Cindy Johnston: 22:14

Well, it certainly is a great tool. Because once they walk in and they think oh, I'm so stressed, I really need that glass of wine, then they can start typing even though I feel stressed because I've had a rough day or whatever, or the kids are yelling and you know, that's the time to tap. So when something is actually going on that they need to De-stress from

Anthony Hartcher: 22:33

Have you done it with your kids? Have you found it really helps kids get present and away from a stress that they may have like over an exam or some learning?

Cindy Johnston: 22:43

Absolutely. And even I did a chasing the pain type one with my son. He was just complaining. Because his headache and he hadn't actually done a lot of EFT at all hadn't done any actually. So I'm like, Come on, let's just try this just took him through one round. He's like, Oh, wow, mom, that's amazing. It's gone. It does help even with people that you know, are skeptical or haven't had any exposure to it just for them to feel the shift in themselves. It's amazing.

Anthony Hartcher: 23:09

And yeah,

Cindy Johnston: 23:09

there is there is actually sorry, just to interrupt youthere talking about kids, programs going into schools, they're doing trials with that now, especially with children around ADHD and attention disorders as well. And plus just the learning and as you mentioned around stress around exams, it can it just helps in so many different areas.

Anthony Hartcher: 23:29

Yeah, because I was just thinking of anxious kids. And certainly anxiety is on the rise with you know, teenagers, adolescents. And so I thought this would be a fantastic little tool that they could introduce to the de-stress themselves and get more present and get back to the moment as opposed to worried about the future.

Cindy Johnston: 23:48

Oh, absolutely. And that's something that I'm really pleased to be talking about this today is just to raise awareness because what I'm finding out there in the community, not many people have heard of EFT at all. And I've just introduced it to some of the women in my local gym. And they're like, Wow, this is amazing. I just really love this. And as a I've been a volunteer with look good feel better, which is a an organisation that helps people going through cancer treatment and my previous background was as a makeup artist. And so for nearly 20 years, that's what I did with them that way but I've now just transitioned into doing workshops with the ladies going through there anyway going through their cancer treatment because there's so much anxiety, stress, worry and fear around what they're going through and just to be able to help them calm that it actually benefits them going through their treatment and they can deal with things a lot better. So the more people that can be taught how to do EFT the better I think

Anthony Hartcher: 24:44

And Cindy, how can people get in touch with you and find out how they can master the EFT technique and add it to their repertoire of ways to de-stress and unwind

Cindy Johnston: 24:54

Probably find me on my website is probably the easiest way it's just www. soulsobriety.com.au And at the moment I do have like an EFT tapping tasty bundle offer. So people just want to have a go try EFT three sessions, I do a free discovery session as well, we can have a chat and just see if it works for them. And also just to teach them how to do the basics of EFT so that they can do it for themselves and manage their own stress or whatever issues that have come up. But also to for the alcohol side of things, I have a free download on my website, the wine o'clock survival guide that's getting through that witching hour without having to reach for that glass of wine as well. So there's some extra great tips on that too.

Anthony Hartcher: 25:36

So fantastic. So I'll include those links in the show notes, listeners. So if you're interested in learning more about EFT and would like a taster, please go to the show notes and click on the link or if you want the alcohol free survival guide, please get download it. It's a free guide. And I'm sure we'll provide some great assistance given that Cindy is a lived example of someone that's lived through what you're going through or, or you know, you sort of want to leave and, and distance and leave behind you. She survived and she got through successfully and it's got these new techniques. And she's I guess, you look back now and think, you know, it feels so much better for having let it let it go. And you no doubt Cindy you've got more energy, your sleep better, your functioning even better, more highly.

Cindy Johnston: 26:22

So totally, and they are just some of the benefits. You know, I love to speak about positive sobriety because I didn't give anything up I only gained and to me that is just the best part. And not just the sleep and and the weight loss as well. That's a bonus. But just the personal growth and other people that have been coming into my life and reaching it in so many positive ways as well.

Anthony Hartcher: 26:43

So yeah, absolutely.

Cindy Johnston: 26:44

Thank you so much for the opportunity as well. I really appreciate that today, Anthony.

Anthony Hartcher: 26:48

Oh, you're welcome. I really appreciate you reaching out and connecting with me and coming on the show and imparting your wisdom with me&my health up listeners. So thanks for coming on the show and to the listeners. Thanks for tuning in to another insightful episode. For those that know someone out there that struggling with alcohol please share this episode with them they could find a real magic bullet or hopefully the silver bullet that could really help propel them forward so that they shed the kilos like Cindy said and she's you know more energy and better functioning, better sleep and a better life for having learnt this technique. So please share it with others that could also benefit and thanks for listening to another insightful episode of me&my health up.

Podcast Disclaimer: 27:40

This podcast and any information advice opinions or statements within it do not constitute medical healthcare or professional advice and are provided for general information purposes only. All care is taken in the preparation of the information in this podcast connected wellness Proprietary Limited operating under the branch me&my health up does not make any representations or give any warranties about his accuracy, reliability, completeness or suitability for any particular purpose. This podcast and any information advice, opinions or statements within it are not to be used as a substitute for professional medical, psychological psychiatry or any other mental health care or health care in general. me&my health up recommends you seek the advice of a doctor or qualified health provider with any questions you may have regarding a medical condition. Inform your doctor of any changes that you make to your lifestyle and discuss these with your doctor. Do not disregard medical advice or delay visiting a medical professional because of something you hear in this podcast. This podcast has been carefully prepared on the basis of current information. changes in circumstances after publication may affect the accuracy of this information to the maximum extent permitted by the law. me&my health up disclaims any such representations or warranties to the completeness, accuracy merchantability or fitness for purpose of this podcast and will not be liable for any expenses losses damages incurred indirect or consequential damages or costs that may be incurred as a result of the information being inaccurate or incomplete in any way. And for any reason. No part of these podcasts can be reproduced or redistributed, published, copied or duplicated in a form without prior permission of me&my health up.