A bright light in the field of medicine and health was taken way to soon from us. How much healthier we would all be if we had more clinicians like her.
I am just so sad watching this video knowing that we lost a VERY IMPORTANT voice in the medical industry who had a very unique way of explaining things so I can understand them. I would binge watch her videos and I have learned so much. I cannot thank her enough for educating me so I can spread the TRUTH about the keto diet and it's health benefits and understanding cholesterol. God bless this angel. I am sure she shot straight to heaven. RIP Dr. Hallberg!
Very nicely explained. Unfortunately medical practitioners don’t like to get into any details. They are more interested in prescribing medication looking at high level data.
Thanks so much for this video. I did not know keto could change ldl--p size from small dense to large fluffy. I also appreciate how you see a marriage between medicine and diet.
Thank you very much for that explanation on how to read a nmr report and the significance of the numbers.I have been trying to get my cardiologist to order the lab test without results. I'll keep trying. I am on keto diet with high LDL calculated. All they want to do is give me Statin which I will not take without more information. You did a great job illustrating my point
A low risk NMR result correlates very closely with a TRIG/HDL Ratio of less than 1. (Prof Ken Sikaris). ie: TRIGlycerides 68 mg/dL and HDL 74mg/dL. Ratio = 68/74 = 0.92 .
I do not take a statin (anymore) even with the badgering of my cardiologist. But he will not order a MNR test. I'm going to see if my primary will order it.
This video was done seven years ago, but obviously no one paid any attention to it, because even today doctors are going ballistic about high LDL-C and could not care less about the particle count. Everything said here is totally on point. My GP just looks at LDL-C and Total Cholesterol. Does not care about Triglycerides, or ApoB. (We don't have the NMR test in South Africa). May she rest in peace.
So true. That's why I finally spent $$ on a Functional Medicine MD. That's why I ended up here experiencing this excellent explanation. Silly Statins weren't even working.
Thank you for your great simple description of the NMR. I had a high LDL-P and high LDL-C, and a lipoprotein-a of 25.2 with particle size 22.1 when I had one drawn about a year ago. My MD still wanted to put me on a statin. I try to eat low carb (sometimes I'm successful and sometimes not). I actually don't tolerate statins well. I've never discussed the results with my MD and will be soon and I will request another test. Her idea is fasting for 12 hours, my definition is 16-48 hours. I'm a nurse & I have a degree in dietetics who's trying to spread the word throughout healthcare. Hopefully, she'll be willing to watch this short video because she's so busy taking care of patients. I also know the standard of care for cholesterol will be a ding against my health record saying I'm refusing statins from now on. I thank you and others who have changed my perspective of how to live with healthier cholesterol.
Sue bock, Suggest that you do not refuse to take statins to your doctor. Just do not fill up the prescription.This way it is way easier to overcome the dogged persistence of doctors to dish out statin prescriptions to all and sundry. In course of time, as clinical guidelines get updated with using NMR imaging to determine patient risk profile, he/ she will come round to accept the reality.
@@mananthakrishnan Thank you. Yes. I've been doing exactly that. Currently thinking of changing to a different one that I also know that is, I think, more aware of what intermittent fasting is.
A low risk NMR result correlates very closely with a TRIG/HDL Ratio of less than 1. (Prof Ken Sikaris). ie: TRIGlycerides 68 mg/dL and HDL 74mg/dL. Ratio = 68/74 = 0.92
Great video - thanks. I just tried to get my bloody Dr to do this (2023) - she had no clue about this test. I asked for a fasting insulin to be added to my fasting sugar - nup! She didn't see the importance of doing that. That's the trouble with all this fantastic information on platforms like yours we can't get the doctors to do the tests .
Dr. Hallberg, thank you for your work. Based on your advice, I adopted LCHF lifestyle and enjoyed so many of the benefits (including significant reduction in triglycerides), except one. After 6 months of diligent LCHF lifestyle, my LDL doubled to 224 and ended up with LDL-P of 3000. I am frightened to continue with LCHF. I understand you are doing a study on this exact issue (some people like me are hyper responders to high saturated fat intake) and can't wait for you to share your findings with us.
Before I got my Blood work done after a year on Lchf - I read that you need an extra test done - like you mention, to find out if you have big or small particles in you Cholesterol / LDL . Most insurances won't pay for them . Deemed unnecessary by guidelines ect . But then that gives your Dr. the approval to give you a statin , in turn insurance is paying for those . The system is a mess ! Glad I was one of the lucky ones - that came back in normal range . Because I was prepared to ask for it & pay myself - to prove a point . Plus I have books with the science to back up Lchf lifestyle is/ can be healthy .....
Statins are effective at lowering the LARGER LDL (good) particles but not the small dense (bad)! Vascular inflammation is caused by sugar intake. The small dense particles then try repair the damage which THEN cause vascular restriction. One must stop sugar, carbs, etc. intake. These substances also lead to a fatty liver.
Great explanation! I'm going to watch this over and over until I can explain it to friends and family myself. I'm wondering if these are standard tests that most doctors are familiar with and can offer, and if most insurance will pay for it. Thanks!
Most doctors use the old lipid panel test that is not a measurement at all but merely a calculation using a formula developed around 50 years ago The NMR analysis of lipoproteins costs about 100 dollars and you can get it done at Lab Corp without a doctors referral.
Hai Sarrra you explained clearly about lipid data I am on keto Lichfi diet can you explain why my hdl is more than higher value at the same time cell volume is more than desired
Such a concise, helpful presentation from Dr. Hallberg! Please note that she died in March 2022 of lung cancer. This, though she never smoked. It turns out she had a genetic predisposition to various forms of cancer. Link to one of her last interviews: th-cam.com/video/r3ih2jgwKfA/w-d-xo.html
Great simplified Talk : I have a family member whose LDL P went uo to 2000 but IR less then 25 TG 123 HDL 65 Small LDL particle normal after a low card diet what do you think
9:35 "insulin resistance is very well determined by our cholesterol profile". Thank you. Is this true? Or . . . do diet and lifestyle, etc determine insulin resistance and LDL. That would be correlation, not causation. Agree with benefit of low carb, high fat diet. Thank you for your video.
this video should have disclaimer that ppl watching this shoukd understand the standard lipid panel test before even watching and worse commenting on the vid. so many comments are from people who didnt bother to read up on the basics
Dr., I have a question for you. I just got my NMR results back today. My LDL-P is 2554. My HDL-P 46.4. My Small LDL-P is 1096. My Dr said I have to take a statin drug. What are your thoughts. I've already had 3 stents but took myself off Crestor a year ago. I've been Keto since March 7th. Knowing what I know about statins I'm terrified to go back on them. Thanks for this video! It was very informative!
What does NMR stand for? I have found not all doctors understand these acronyms. Maybe just not accepting this newer data, even though true and accurate. Alopathic has not caught up...
I've been following this diet for a while and I'm not loosing any weight, and I want to know what I am eating that is preventing me from loosing weight. Can you send me an example of what you eat in a day of the LCHF diet? Thanks!
Sofia Serena C, High insulin levels will often take time to come down to levels where ketosis can happen. Suggest you can do a HOMA IR test to know where exactly you stand on the scale of Insulin Resistance. Another thing is that consistent calorie restriction does not work to produce weight loss after some time. Try having more calories on alternate days to prevent your body from lowering the Basal Metabolic Rate(BMR). Thirdly look for other non weight indicators like waist size, energy levels, improved sleep etc which go to show that your diet is working.
I may not be qualified but have you tried sipping on water with salt in it? Or up your salt intake in general (some ppl recommend 3 - 5 grams of total salt a day). I find that helps me a lot especially when I workout.
What do you have to do to get your insurance company to pay for an NMR lipid panel?? I have only had a "standard" Lipid panel which as far as I have seen just gives your total cholesterol,LDL,HDL, and Triglycerides???
can you please help me? My LDL particle number was 2186 on my NMR test. And my small LDL particle size number was normal range of 493. My LP- IR score was
can anyone please help me. i am only asking not trying to start a fight. the more i look up information about foods and nutrition the more confused i get. its like a bad discussion between democrats and republicans. some say dont eat this other say do eat that, on and on down the list. is there anyone with verifiable evidence based nutrition recommendations? something we can trust with no financial incentive or ulterior motives?
My Tri's -54 , HDL-96, BUT LDL - 168???? My blood pressure is 114/72. I am a 56 yr old female ...work out , spin, eat really healthy etc . I am shocked my ldl is high however after viewing this video I feel alittle bit better! I told my doctor that I will try COq-10 and red yeast... then I will retake my blood and see!😫
But, but, but ... you emphasise the distinction between small, dense LDL particles and large, buoyant LDL particles and then completely ignore that distinction when presenting the NMR results!!! All you gave was the total LDL-P number with NO sub-totals of small, dense vs large buoyant! How can you say anything about the relative risk faced by the two patients? Does the NMR test report the two types? If not, you have no basis for hypothesising anything about the risk profile of the patients. I am not against LCHF approaches but I am sick to death of professionals being hopeless when explaining the cholesterol factor.
Can you tell me why you think humans should eat a high fat diet when there is NOT ONE ANIMAL on this planet that eats a high fat diet even carnivores like lions don't eat high fat. Carnivores eat high protein, wild game is around 70% protein a lot leaner than our farmed animals and most plants are around 80% carbohydrate other than some nuts and seeds. Not many high fat foods can be found in nature only in manmade refined junk products like olive oil or coconut oil. Key: carb%/fat%/protein% Legumes like beans & lentils 77/3/20 Root Vegetables like potatoes & carrots 90/5/5 Cooking Veggies like celery & garlic 80/5/15 Leafy Greens like kale mustard greens 70/10/20 Grains like barley & brown rice 85/5/10 Fruit 90/0/10 Wild Game like venison, duck, & rabbit 0/30/70 The foods that are the exception: Olives 17/78/5 Avocado 19/77/4 Flaxseed 22/66/12 Source: nutritiondata.self.com/ www.freedieting.com/tools/calories_in_vegetables.htm www.thefruitpages.com/contents.shtml
Because observed scientific results matter more than following nature's example maybe? There's not one animal in this planet that takes antibiotics and yet they're proven to cure infections.
Also, what parts of the animal are you assuming? Are those numbers pulled from ground meat food labels? If so, that wouldn't be an accurate picture of what might have been ingested by early man where they would consume all of the fats attached to the meats as well as the fatty organs. And also as IAmAgainst stated. You're trying to use a false equivalence to prove a point. I'm more concerned about what science can observe regarding how this diet, or other diets, affect the way our bodies function.
Okay for future viewers please do not listen to the rest of the video if you started watching. And if you already did watch it, please go and wash your ears out with soap. I am so sorry you had to listen the worst video on cholesterol I have ever seen. Most videos out there are pretty bad and don't know the first thing about it. This lady literally is like a child trying to explain Quantum mechanics. There is so much misinformation in this video it's unreal.
A bright light in the field of medicine and health was taken way to soon from us. How much healthier we would all be if we had more clinicians like her.
I am just so sad watching this video knowing that we lost a VERY IMPORTANT voice in the medical industry who had a very unique way of explaining things so I can understand them. I would binge watch her videos and I have learned so much. I cannot thank her enough for educating me so I can spread the TRUTH about the keto diet and it's health benefits and understanding cholesterol. God bless this angel. I am sure she shot straight to heaven. RIP Dr. Hallberg!
That's a shame...I just stumbled upon her video. How did she die if I may ask?
@@walter992 Lung Cancer even though she never smoked.
I just found this video also..shame about her death.😢
So sad to hear this !! Just found this video - great teacher. ✨🙏🏻
Very nicely explained. Unfortunately medical practitioners don’t like to get into any details. They are more interested in prescribing medication looking at high level data.
Thanks so much for this video. I did not know keto could change ldl--p size from small dense to large fluffy. I also appreciate how you see a marriage between medicine and diet.
You are so good at explaining a complicated subject!
This is the best explanation I have heard. Good job.
Thank you very much for that explanation on how to read a nmr report and the significance of the numbers.I have been trying to get my cardiologist to order the lab test without results. I'll keep trying. I am on keto diet with high LDL calculated. All they want to do is give me Statin which I will not take without more information. You did a great job illustrating my point
A low risk NMR result correlates very closely with a TRIG/HDL Ratio of less than 1. (Prof Ken Sikaris). ie: TRIGlycerides 68 mg/dL and HDL 74mg/dL. Ratio = 68/74 = 0.92 .
I found Most Doctors won't order a NMR or play it off. Better to find a lab and order your own. seen them at 100 bucks
I do not take a statin (anymore) even with the badgering of my cardiologist. But he will not order a MNR test. I'm going to see if my primary will order it.
RIP. Sarah Hallberg died at 50 on March 28, 2022.
Wow…..what was the cause of death???
@@UAL320genetic lung cancer .
You have a very uplifting and positive demeanor. Your parents did a great job.
This video was done seven years ago, but obviously no one paid any attention to it, because even today doctors are going ballistic about high LDL-C and could not care less about the particle count. Everything said here is totally on point. My GP just looks at LDL-C and Total Cholesterol. Does not care about Triglycerides, or ApoB. (We don't have the NMR test in South Africa). May she rest in peace.
sir how to calculate
So true. That's why I finally spent $$ on a Functional Medicine MD. That's why I ended up here experiencing this excellent explanation. Silly Statins weren't even working.
Thank you for your great simple description of the NMR. I had a high LDL-P and high LDL-C, and a lipoprotein-a of 25.2 with particle size 22.1 when I had one drawn about a year ago. My MD still wanted to put me on a statin. I try to eat low carb (sometimes I'm successful and sometimes not). I actually don't tolerate statins well. I've never discussed the results with my MD and will be soon and I will request another test. Her idea is fasting for 12 hours, my definition is 16-48 hours. I'm a nurse & I have a degree in dietetics who's trying to spread the word throughout healthcare. Hopefully, she'll be willing to watch this short video because she's so busy taking care of patients. I also know the standard of care for cholesterol will be a ding against my health record saying I'm refusing statins from now on. I thank you and others who have changed my perspective of how to live with healthier cholesterol.
Sue bock, Suggest that you do not refuse to take statins to your doctor. Just do not fill up the prescription.This way it is way easier to overcome the dogged persistence of doctors to dish out statin prescriptions to all and sundry. In course of time, as clinical guidelines get updated with using NMR imaging to determine patient risk profile, he/ she will come round to accept the reality.
@@mananthakrishnan Thank you. Yes. I've been doing exactly that. Currently thinking of changing to a different one that I also know that is, I think, more aware of what intermittent fasting is.
A low risk NMR result correlates very closely with a TRIG/HDL Ratio of less than 1. (Prof Ken Sikaris). ie: TRIGlycerides 68 mg/dL and HDL 74mg/dL. Ratio = 68/74 = 0.92
Great video - thanks. I just tried to get my bloody Dr to do this (2023) - she had no clue about this test. I asked for a fasting insulin to be added to my fasting sugar - nup! She didn't see the importance of doing that.
That's the trouble with all this fantastic information on platforms like yours we can't get the doctors to do the tests .
Great data. I resolved my pre diabetes in just over 90 days.
Get a glucose challenge test done and get back to us.
Dr. Hallberg, thank you for your work. Based on your advice, I adopted LCHF lifestyle and enjoyed so many of the benefits (including significant reduction in triglycerides), except one. After 6 months of diligent LCHF lifestyle, my LDL doubled to 224 and ended up with LDL-P of 3000. I am frightened to continue with LCHF. I understand you are doing a study on this exact issue (some people like me are hyper responders to high saturated fat intake) and can't wait for you to share your findings with us.
What was Small LDL-P? Thta's what really matters.. the %
Before I got my Blood work done after a year on Lchf - I read that you need an extra test done - like you mention, to find out if you have big or small particles in you Cholesterol / LDL . Most insurances won't pay for them . Deemed unnecessary by guidelines ect . But then that gives your Dr. the approval to give you a statin , in turn insurance is paying for those . The system is a mess ! Glad I was one of the lucky ones - that came back in normal range . Because I was prepared to ask for it & pay myself - to prove a point . Plus I have books with the science to back up Lchf lifestyle is/ can be healthy .....
A brilliant explanation. Thank you.
Where did you go? It has been a year since you posted on this channel I think.
Very lucidly explained. Thank you so much!
Wow. Brilliant. She’s saying this years before the Lean Mass Hyper-Responder thing was a thing.
Statins are effective at lowering the LARGER LDL (good) particles but not the small dense (bad)! Vascular inflammation is caused by sugar intake. The small dense particles then try repair the damage which THEN cause vascular restriction. One must stop sugar, carbs, etc. intake. These substances also lead to a fatty liver.
This not true
Great explanation!! #KickAss100YrOld
Thank you very much for enlighten us
when are you going to continue making videos?
Great explanation! I'm going to watch this over and over until I can explain it to friends and family myself. I'm wondering if these are standard tests that most doctors are familiar with and can offer, and if most insurance will pay for it. Thanks!
Most doctors use the old lipid panel test that is not a measurement at all but merely a calculation using a formula developed around 50 years ago The NMR analysis of lipoproteins costs about 100 dollars and you can get it done at Lab Corp without a doctors referral.
I am so sorry to hear this😢
Is/was she a swimmer?
Those broad shoulders & upper arms look athletic. 👍
Maybe my doctor should watch this. 🤣
Excellent.
Great information. Please at least do some update videos - they are very valuable.
Hai Sarrra you explained clearly about lipid data I am on keto Lichfi diet can you explain why my hdl is more than higher value at the same time cell volume is more than desired
Such a concise, helpful presentation from Dr. Hallberg!
Please note that she died in March 2022 of lung cancer. This, though she never smoked. It turns out she had a genetic predisposition to various forms of cancer.
Link to one of her last interviews:
th-cam.com/video/r3ih2jgwKfA/w-d-xo.html
YouzTube99, So sad to hear this. Definitely a loss to all of us. May her soul Rest In Peace.
On point! Thanks for sharing :-)
Thank you.
How does that compare to Apo(a) though, is small particle on the NMR, the same, as accurate???
Very helpful!
Excellent!
Great teacher! :)
Great simplified Talk : I have a family member whose LDL P went uo to 2000 but IR less then 25 TG 123 HDL 65 Small LDL particle normal after a low card diet what do you think
How much ldl
Small vehicles can get into the artery wall and cause damage
If you have LDL of 260 and Triglycerides of 40. Would it be safe to say that you'd have to have large particle size?
divide TRI with HDL and if it is < 1.5 then yes
why coronary arteries prone to CHD more than others
9:35 "insulin resistance is very well determined by our cholesterol profile". Thank you. Is this true? Or . . . do diet and lifestyle, etc determine insulin resistance and LDL. That would be correlation, not causation. Agree with benefit of low carb, high fat diet. Thank you for your video.
Do you discuss anywhere about High AM glucose and High Triglycerides? Thank you.
That is associated with stress and lack of sleep.
does anyone know of a good endo in the NYC area that shares Dr Hallberg's views?
this video should have disclaimer that ppl watching this shoukd understand the standard lipid panel test before even watching and worse commenting on the vid. so many comments are from people who didnt bother to read up on the basics
Dr., I have a question for you. I just got my NMR results back today. My LDL-P is 2554. My HDL-P 46.4. My Small LDL-P is 1096. My Dr said I have to take a statin drug. What are your thoughts. I've already had 3 stents but took myself off Crestor a year ago. I've been Keto since March 7th. Knowing what I know about statins I'm terrified to go back on them. Thanks for this video! It was very informative!
I guess nobody answers questions here... Damn shame
Get a CAC score test done
What does NMR stand for? I have found not all doctors understand these acronyms. Maybe just not accepting this newer data, even though true and accurate. Alopathic has not caught up...
Nuclear Magnetic Resonance
You didnt discus the little P
I've been following this diet for a while and I'm not loosing any weight, and I want to know what I am eating that is preventing me from loosing weight. Can you send me an example of what you eat in a day of the LCHF diet? Thanks!
Sofia Serena C, High insulin levels will often take time to come down to levels where ketosis can happen. Suggest you can do a HOMA IR test to know where exactly you stand on the scale of Insulin Resistance. Another thing is that consistent calorie restriction does not work to produce weight loss after some time. Try having more calories on alternate days to prevent your body from lowering the Basal Metabolic Rate(BMR). Thirdly look for other non weight indicators like waist size, energy levels, improved sleep etc which go to show that your diet is working.
Where are the citations and studies that corroborate this LDL C, P distinction?
b4itcools
They are measurements of two different things.
'question I been good with energy for two weeks now i am feeling tired after I eat or though out my day .Any suggestions?
I may not be qualified but have you tried sipping on water with salt in it? Or up your salt intake in general (some ppl recommend 3 - 5 grams of total salt a day). I find that helps me a lot especially when I workout.
kk2976I did look at some videos on adding salt to my water because I am not getting enough I was try to this out.Thanks
You're welcome. :D
What do you have to do to get your insurance company to pay for an NMR lipid panel?? I have only had a "standard" Lipid panel which as far as I have seen just gives your total cholesterol,LDL,HDL, and Triglycerides???
hello doctor .. i just found you , wow ..why didn't my doctors say this to me ???
can you please help me? My LDL particle number was 2186 on my NMR test. And my small LDL particle size number was normal range of 493. My LP- IR score was
She won't be able to answer your question. She passed away 3/28/22 of genetic lung cancer.
How much triglyceride
Also, could you give me some ideas of why I'm not loosing weight? What am I doing wrong?
Sofia Christensen
You are eating too much.
what kind Of question is this
We miss your videos....
Will insurance companies pay for NMP blood test?
can anyone please help me. i am only asking not trying to start a fight. the more i look up information about foods and nutrition the more confused i get. its like a bad discussion between democrats and republicans. some say dont eat this other say do eat that, on and on down the list. is there anyone with verifiable evidence based nutrition recommendations? something we can trust with no financial incentive or ulterior motives?
so you even bother to educate yourself
My Tri's -54 , HDL-96, BUT LDL - 168???? My blood pressure is 114/72. I am a 56 yr old female ...work out , spin, eat really healthy etc . I am shocked my ldl is high however after viewing this video I feel alittle bit better! I told my doctor that I will try COq-10 and red yeast... then I will retake my blood and see!😫
But, but, but ... you emphasise the distinction between small, dense LDL particles and large, buoyant LDL particles and then completely ignore that distinction when presenting the NMR results!!!
All you gave was the total LDL-P number with NO sub-totals of small, dense vs large buoyant!
How can you say anything about the relative risk faced by the two patients?
Does the NMR test report the two types? If not, you have no basis for hypothesising anything about the risk profile of the patients.
I am not against LCHF approaches but I am sick to death of professionals being hopeless when explaining the cholesterol factor.
Yes, NMR results report the LDL particle size. My numbers have been trending in the right direction in the 6 months that I've been following LCHF.
NMR was never defined .
Nuclear Magnetic Resonance - It's how they measure the particle number in your blood sample.
Can you tell me why you think humans should eat a high fat diet when there is NOT ONE ANIMAL on this planet that eats a high fat diet even carnivores like lions don't eat high fat. Carnivores eat high protein, wild game is around 70% protein a lot leaner than our farmed animals and most plants are around 80% carbohydrate other than some nuts and seeds. Not many high fat foods can be found in nature only in manmade refined junk products like olive oil or coconut oil.
Key: carb%/fat%/protein%
Legumes like beans & lentils 77/3/20
Root Vegetables like potatoes & carrots 90/5/5
Cooking Veggies like celery & garlic 80/5/15
Leafy Greens like kale mustard greens 70/10/20
Grains like barley & brown rice 85/5/10
Fruit 90/0/10
Wild Game like venison, duck, & rabbit 0/30/70
The foods that are the exception:
Olives 17/78/5
Avocado 19/77/4
Flaxseed 22/66/12
Source:
nutritiondata.self.com/
www.freedieting.com/tools/calories_in_vegetables.htm
www.thefruitpages.com/contents.shtml
Because observed scientific results matter more than following nature's example maybe? There's not one animal in this planet that takes antibiotics and yet they're proven to cure infections.
Also, what parts of the animal are you assuming? Are those numbers pulled from ground meat food labels? If so, that wouldn't be an accurate picture of what might have been ingested by early man where they would consume all of the fats attached to the meats as well as the fatty organs. And also as IAmAgainst stated.
You're trying to use a false equivalence to prove a point. I'm more concerned about what science can observe regarding how this diet, or other diets, affect the way our bodies function.
Trever Bull
Because some humans are trying to correct their inability to metabolize carbs due to abusive diets.
@@jackspratt9316 fuck that processed garbage.
Okay for future viewers please do not listen to the rest of the video if you started watching. And if you already did watch it, please go and wash your ears out with soap. I am so sorry you had to listen the worst video on cholesterol I have ever seen.
Most videos out there are pretty bad and don't know the first thing about it. This lady literally is like a child trying to explain Quantum mechanics.
There is so much misinformation in this video it's unreal.
I honestly wish people would actually research before they come on here. Or at least do your own experiments. It's not very difficult
Thank you