The Morning Flush

The Goal:

Use this powerful synergistic elixir to support your body’s natural digestive and elimination processes:

increase hydration, oxygenation and circulation

balance pH, metabolism and weight

purify and remove stagnant toxins and waste

increase vitality, clarity and radiant energy

support sparkling clean digestion

elevate moods

Enjoy this daily Pillar for your health and wellbeing, and

experience a fresh clean positive outlook on life!

How it Works:

The body requires specific nutrients to hydrate and purify. The five ma- jor nutrients required are: WATER, OXYGEN, MINERALS, ENZYMES and VITAMIN C. These organic ingredients are the foundation of The Morning Flush Kit. Each of these ingredients is excellent on its own, but to fully hydrate and properly eliminate waste and toxins, the body needs all of these ingredients in one Synergistic Elixir!

Until we have all these ingredients together, the body sluggishly drudges along, using our vital energy in efforts to pull together enough nutrients to create the biochemical reactions required to fuel your natural hydra- tion, elimination and detoxification processes.

Why you may want or need this Kit more than ever:

If you are eating cooked and processed foods and living in the western world, you may find you are needing more support. Cooked and proc- essed foods are mostly deficient in ENZYMES, WATER, VITAMIN C and OXYGEN, and due to agricultural practices over the last 100 years, most of our food, even organic, is missing vital MINERALS we require. We are no longer eating like our ancestors or living in a pristine environment, considering the industrial waste and thousands of chemicals dumped into our air, water and food supply each day.

Morning Flush and Coffee:

The Morning Flush Kit has proven to offer more energy than coffee, while providing essential micronutrients and potentially supports the balancing of body fluid pH. It offers intercellular and extracellular stimu- lation, which contributes to the production of neurotransmitters and hormones. For those of you looking to kick coffee this kind of cellular stimulation can be just the thing to get off of the stimulants in coffee.

The Daily Flush Protocol:

The Morning Flush Kit offers a great way to start your day off right! It can assist the body in natural elimination, bowel movement regularity, healthy digestion, balanced pH, oxygen absorption, hydration, clarity, mood elevation and energy. It can also assist in the natural daily cleans- ing of the liver, kidneys and entire digestive system.

The protocol is simple and takes less than 5 minutes!

First thing in the morning, on an empty stomach, when your body is in its natural elimination detoxification phase:

1. Squeeze juice from 1⁄2-whole lemon in a glass with 16-32 ounces of pure lukewarm water.

2. Add 1⁄4-2 teaspoons of OptiMSM bio-absorbable sulfur.

3. Add 10-25 drops of ElectroLife.

*We sell these two ingreditnts together as The Flush Kit.

Drink slowly, finishing the flush within 5-15 minutes.For best results, wait 20-30 minuets before consuming a meal or doing a workout.

It is common to have a bowel movement within an

hour of the Daily Morning Flush!

Use only spring, reverse osmosis or distilled water and only lukewarm, not scalding hot. Avoid ice-cold water, since that can cause the body to contract and can be a lot to process. It takes more energy to process ice-cold than lukewarm water. 

For our recommendations on pure water sources, go to the WATER section.

Always use fresh lemons, organic whenever possible, never bottled lemon juice. The active properties in lemon diminish within 30min of cutting the lemon open. Always use fresh (uncut) lemon for the flush.

Do not brush your teeth just after drinking your Morning Flush. It is best to brush your teeth first or wait a

half hour after to brush your teeth. You can also rinse your mouth with purified water after you finish your flush.

If you have questions about preparing your Daily Morning Flush, see The Morning Flush Kit video for easy step-by-step instructions.


Further Recommendations:

In preparation for your Morning Flush, try each ingredient on its own first! Do this over a period of 2-5 days based on what feels natural and coherent for you to fully understand what each ingredient does for your body then how they all work together synergistically in the Flush Kit. also offers the Organic Fulvic Liquid Concentrate and the Ancient Earth Capsules. Both of these supplements can be added to your flush protocol to increase micro-minerals and electrolytes. Before considering these additions, we recommend using The Morning Flush Kit for 30 days.

Some people love adding the Original Himalayan Salt to their morning Flush. In this case as well, we recommend using The Morning Flush Kit for 30 days before adding the potassium-based salt.

Using The Morning Flush Kit for 30 days will give your body a clear understanding of what it is offering you!

BONUS: add freshly grated or fresh pressed juice of ginger or turmeric or a little cayenne for a super boost.

Note: Many people, like myself, love to make an 8 ounce version of this drink for an afternoon pick-me up. It can help neutralize that acidic, edgy, achy or stressed out feeling that can come from an active day, and it acts as an organic electrolyte drink - great for feeling more grounded, hydrated, oxygenated and clear!


Follow the Hydration Protocol for the remainder of the day:

Hydration Protocol:

Drink at least half your body weight in ounces per day. For example: if you weigh 150 pounds, drink at least 75 ounces of water per day. Drink slowly, in a relaxed way. Imagine your cellular tissue receiving the water, nourishing and hydrating your whole being.

Fact: The body can absorb about 4 ounces of water per 1⁄2 hour. Drinking more creates a flushing effect, which can be helpful in eliminating toxins and waste, as in the Morning Flush. Drinking too much water throughout the day can actually have a solvent, depleting, dehydrating effect. Pay attention to whether you are feeling waterlogged or thirsty, and let yourself have what you need when you need it.

Drink only spring water, reverse osmosis, distilled or naturally carbonated water, like Perrier. *Make sure carbonated water does not say, “natural carbonation added.”

*Add ElectroLife and or the Organic Fulvic Liquid for added electrolytes, and increase absorption of water.

Use only glass containers-say goodbye to plastic!

Go to to purchase recommended Water Filtration Sys- tems.

Common Questions:

Q: How are the ingredients in The Morning Flush Kit going to interact with other medications or supplements I am taking?

A: Everything in this kit is foundational nourishment, daily essential

nutrients the body requires. These products are not known to counteract any vitamin supplements or herbs. In fact, they often increase their beneficial effects by increasing their absorbability. This program is de- signed to enhance your current diet and lifestyle. However, if you are taking any prescription medications or other prescribed supplements, and if you are working with any diagnosed illness or imbalance, be it physical, psychological or emotional, and there is a question about con- traindications, check with your healthcare provider.

Q: Is this program safe for children?

A: If you have questions about what is safe for a child, consult your healthcare provider.

Q: Can I use limes or apple cider vinegar instead of organic lemons? A: Limes and apple cider vinegar are not purely anionic, like lemons

are, and therefore do not have the same cleansing and pH balancing ef- fects that lemons do. Some people prefer apple cider vinegar. For best results, use organic lemons.

Q: How do I know how much of each product to take?
A: Each of these ingredients and dietary supplements can have very

powerful and nourishing effects on your body. They can also give your body the energy it requires to create a natural cleansing response. Each person has an “activation point” that is unique. The idea is to start with the smaller recommended amounts and see how your body responds, moving forward and changing your amounts accordingly. Also, each day is a different day, and the more we learn to listen to our body, the cleaner we get, the more we are each able to tell what we specifically re- quire for balance!

If you use too much or go too quickly, you may experience uncomfort- able detoxification symptoms. In this case, use smaller doses or take a day off. If, on the other hand, you are feeling a sense of balance and en-

ergy, simply feel into whether it would serve you to increase your intake within the recommended amounts.

Q: I have a headache and I feel achy. I think it’s from the flush.

A: We don’t and cannot legally diagnose or treat anything. Always

consult your health care provider with any concerns. However, head- aches and achiness can be signs of detoxification. If you feel this is the case, in order to slow down a detox reaction, you can lower your doses or take a day off and drink more pure clean water throughout the day. For more detail on detoxification, go to The Herxheimer Reaction.

Q: I have way too much energy and I don’t know what to do with myself.

A: Engage in a form of exercise that you love and that feels good for you. Feel into if more sleep is needed. Spend time with a loved one. Consider getting a massage or movement therapy session.

Q: I have been on the program for a few days and I don’t notice any- thing!

A: It is common for most people not to be able to feel the effects right

away. There is a lot happening in the body that we are not aware of. As the natural elimination process continues, awareness of subtlety in your body may increase. You can also consider increasing your amounts of the ingredients.

Q: How often should I be having bowel movements?

A: The average healthy person has 2-4 bowel movements per day. Ideally, they are solid but not hard or dry and not wet, runny or loose.

10 Benefits of The Morning Flush:

1. Aids Digestion. It flushes toxins and unwanted materials from the body. Lemon juice’s atomic composition is similar to saliva and the hy- drochloric acid of digestive juices. It encourages the liver to produce bile, which is an acid required for digestion, and relieves symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society recommends lemon water for cancer sufferers to help stimulate bowel movements. The Kit is also high in minerals and vita- mins that help loosen mucus and toxins in the digestive tract.

2. Cleanses Your System/Is a Natural Diuretic. In part because the Flush increases the body’s rate of urination, it helps cleanse unwanted materials. Releasing toxins at a faster rate helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

3. Boosts Your Immune System. Lemons are high in vitamin C, which can prevent and relieve colds. Lemons also contain saponins, which show antimicrobial properties that may help keep colds and flu at bay. Lemons reduce the amount of phlegm produced by the body. High in potassium, lemons can stimulate brain and nerve function. Potassium also helps regulate blood pressure. Real organic ascorbic acid (vitamin C) from lemons demonstrates anti-inflammatory effects and is used as

complementary support for asthma and other respiratory symptoms. It also enhances iron absorption in the body; iron plays an important role in immune function.

4. Balances pH Levels. The ingredients in the Flush Kit are some of the most alkalizing foods for the body. On their own, they are acidic, but in- side the body, they are alkaline. Citric acid does not create acidity in the body once metabolized. Lemons and ElectroLife contain both citric and ascorbic acid, weak acids easily metabolized by the body allowing the mineral content of the Kit to help alkalize the blood. Disease states often occur when the body pH is acidic. For example, uric acid in the joints is one of the primary causes of pain and inflammation. The Flush Kit can help remove overall acidity in the body.

5. Clears Skin. The vitamin C component as well as other antioxidants, electrolyte minerals and MSM help to decrease wrinkles and blemishes and to combat free radical damage. Vitamin C and MSM are vital for healthy glowing skin, while their alkaline nature kills some types of bac- teria known to cause acne. Since The Morning Flush Kit purges toxins from your blood, it also helps keep your skin clear from the inside out.

6. Energizes You and Enhances Your Mood. The atoms and molecules in your food provide energy. A reaction occurs, when the positive charged ions from food enter your digestive tract and interact with the negative charged enzymes. Lemon and ElectroLife contain more negative

charged ions, providing your body with more energy. Just the scent of lemon can be energizing. It can also enhance mood and clear your mind. The Flush Kit can also help reduce anxiety and depression.

7. Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing and displays anti-inflammatory prop- erties. It is an essential nutrient, along with MSM, in the maintenance of healthy bones, connective tissue, and cartilage. Combined, vitamin C, MSM metabolic enzymes and electrolytes are also essential in the main- tenance of good health and recovery from stress and injury.

8. Freshens Breath. Besides freshening breath, lemons have been found helpful in relieving tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel.

9. Hydrates Your Lymph System. The Kit supports the immune system by hydrating and replacing fluids.

10. Aids in Weight Loss. Lemons are high in pectin fiber, which helps relieve hunger cravings. The enzymes in lemon and ElectroLife contrib- ute to the digestive process and to pH balance. Studies have shown that people who maintain a more pH balanced diet lose weight faster. I find myself making better choices throughout the day, if I start it off right with a health conscious choice to drink The Morning Flush Kit. Cheers to your health!


The human body requires 3 basic components to hydrate: water (pure enough to penetrate deep into the cells), organic electrolyte minerals, usable oxygen. When combined, these create a synergy that has the po- tential to transform body health.

What is pH?

pH stands for power of hydrogen, which is a measurement of the hydrogen ion (hydration) concentration in the body. The pH scale ranges from 1 to 14, with 7 being neutral. A pH less than 7 is acidic, and a pH greater than 7 is alkaline. The ideal range for human blood and saliva pH is very narrow, from 7.35 to 7.48. This applies to every human being, because it is the range in which all biochemical reactions occur to sup- port life.

Your Metabolism Type and pH:

While the ideal range is the same for everyone, each person has a unique way of achieving this balance based on metabolism and responses to foods, lifestyle and environment. Your body pH is a clear indicator of how well you are listening to your unique needs for nourishment, how well you are absorbing it and how well you are eliminating waste and toxins. What creates pH balance for one person may make another too alkaline or too acidic.

The Five Signals Practice focuses on teaching YOU how to listen to your body’s unique signals, cravings and communications to understand your own metabolism, pH, and what it is right for you.

*If you are interested in learning more about Metabolic Typing and would like to work with a specialist, I recommend Martin Pytela, founder of Life-Enthusiasts: (866) 543 3388

For recommended home water systems 


The Alkalizing PowerFood

Lemons are acidic to the taste but alkaline in the body. In fact, they are one of the most alkaline-forming foods. This makes them great for bal- ancing acidic conditions in the body.

“We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.”

–Alfred E. Newman

Organic Whole Lemon Nutrition:

  • Lemons contain vitamin C, citric acid, flavonoids, B-complex vita- mins, calcium, copper, iron, magnesium, phosphorus, potassium, and fiber.

  • Lemons contain more potassium than apples or grapes. Potassium is beneficial to the heart.


16 Health Benefits of Lemons:

1. Lemons are alkalizing for the body: Lemons are acidic to begin with but alkaline-forming in body fluids. Depending on your Metabolism Type and your pH, this can be very beneficial for balancing pH.

2. Lemons are rich in vitamin C and flavonoids that work against infec- tions like the flu and colds.

3. The liver loves lemons: “The lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons and liquefies the bile,” says Jethro Kloss in his book Back to Eden.

4. Lemons clean your bowels: Lemons increase peristalsis, helping movement and regularity of the bowels that eliminate waste.

5. Scurvy is treated with lemons, one to two ounces of juice diluted in water every two to four hours. In 1747, a naval surgeon named James Lind cured scurvy with fresh lemons. To this day, the British Navy re- quires ships to carry enough lemons so that every sailor could have one ounce of juice a day.

6. The citric acid in lemon juice helps to dissolve gallstones, calcium deposits, and kidney stones.

7. Vitamin C in lemons helps to neutralize free radicals, which are linked to aging and most types of disease.

8. The phytonutrient, tangeretin, in lemon peel has been proven ef- fective in treating brain disorders, like Parkinson’s disease.

9. Lemon’s sour, warm, pungent and astringent properties are val- ued in India’s Ayurveda medicine as promoters of gastric fire and good vision.

10. Lemons have been reported to destroy intestinal worms.

11. Lemons can be very helpful resolving insufficiencies in oxygen and difficulties in breathing, such as when mountain climbing. The first man to reach the top of Mt. Everest, Edmund Hillary, attributed his success largely to lemons.

12. Lemons have powerful antibacterial properties. Experiments have found the juice of lemons destroys the bacteria of malaria, cholera, diphtheria, typhoid and other deadly diseases.

13. Vitamin P (bioflavonoids) in lemons strengthens blood vessels and prevents internal hemorrhage. This also makes it useful in treat- ing high blood pressure.

14. Rutin, found in lemons, has been shown to improve the symp- toms of eye disorders, including diabetic retinopathy.

15. Lemons contain 22 anti-cancer compounds, including naturally occurring limonene oil, which slows or halts the growth of cancer tumors in animals, and flavonol glycosides, which stop cell division in cancer cells.

16. The lemon is said to be the ONLY food in the world that is purely anionic, meaning its ions have a negative charge, according to The Reams Biological Ionization Theory (RBTI). All other foods are cati- onic, meaning their ions have a positive charge. The interaction between cations and anions ultimately provides all cell energy, making lemons extremely useful. This active effect is only when the lemon is used within 30 minutes of breaking open its skin. After that, it loses its ac- tive anionic strength.

How to pick a good lemon:

  • Heavier lemons will have the most mineral content and sugar. Thin-skinned lemons will be heavier and have more sweetness and minerals than thick-skinned lemons.

  • Lemons with the most juice will have finely-grained textured peels.

  • Lemons should be fully yellow. If their peels have green tinges, they have not fully ripened and will be very acidic.

  • Over-ripe lemons will not be a vibrant yellow and will have a wrin- kled look or soft or hard patches.

  • Lemons stay fresh kept at room temperature out of sunlight for about seven to ten days or stored in the refrigerator crisper for about four to five weeks.

  • Lemon Cautions:

  • Pure lemon juice contains an acid, which is harmful to tooth enamel. Always dilute it with water before drinking.

  • Always buy Organic! Conventional (not organic) citrus is heavily treated with pesticides.

  • How to use lemons:

When life gives you a lemon... Make The Morning Flush!

  • A bowl of fresh lemons adds fragrance and color to a room for days.

  • To reduce sodium intake, squeeze fresh lemon on salads, steamed vegetables, soups and stews.

  • If you are eating out and the food has to much or “bad” salt, use lemon to neutralize it.

  • Roll a lemon on the counter a few times before squeezing it to maximize the amount of juice.

  • Lemon zest should be stored in an airtight glass container in a cool dry place.

  • The zest of fresh lemon is a wonderful addition to cakes, cookies and vegetables.

  • Finally...try a Lemon Facial Cleanser. See the video on the FiveSig- nals YouTube channel!


Bio-Available Sulfur

MSM (Methylsulfonylmethane) is a naturally occurring nutrient found in the normal diets of humans and almost all other animals. MSM is made up of 34% sulfur, the fourth most abundant mineral in the human body. This versatile nutrient supports healthy, active lifestyles and benefits multiple structures and functions within the body, including connective tissues and the respiratory system.

General Benefits: pain reduction, more energy, clearer thinking, in- creased sense of well-being, better skin tone, texture, and color, muscle and connective tissue flexibility, lessening of wrinkles and scars, even acne pock marks. Contributes to restoration of natural hair color, skin (liver) spots diminishing, all signs of better cellular respiration and slow- ing or reversal of aging.

Sulfur is regarded as nature's "beauty mineral" because of its role in young, healthy-looking skin and glossy hair. Sulfur is an integral com- ponent of protein. It is assumed that a diet with sufficient protein auto- matically delivers sufficient sulfur. It may not be so simple. Sulfur is also involved in functions outside of its structural protein - Cellular respira-

tion, life-energy and oxygen utilization, to name a few. Thus supple- mentation may be useful.

Sulfur is found in insulin and is synergistic with B vitamins and lipoic acid for metabolism and nerves. Some forms of arthritis may be indica- tors of Sulfur deficiency. Sulfur may also be useful in making the body undesirable to worms and parasites.

Pure OptiMSM

All commercially available MSM must be manufactured because the amounts found in nature are too small to be extracted.

OptiMSM is precisely manufactured to more stringent product specifica- tions than any other MSM available. It is rigorously tested, supported by peer-reviewed published research, and licensed under exclusive world- wide MSM use patents.

In addition to being certified both Kosher and Halal, OptiMSM is the only GRAS-designated MSM on the market. GRAS (“generally recognized as safe”) is the designation given by the FDA to substances considered safe for direct or indirect additives to foods. The GRAS designation allows OptiMSM to be used in various food and beverage categories, including thirst quencher and smoothie drinks, granola bars, high-protein bars,

and fortified high-energy bars. The GRAS designation is supported by a non-objection letter from the FDA, the highest GRAS status currently at- tainable.

As most things in life, not all MSM sulfur products are treated equal. For this reason, we use only OptiMSM in The Morning Flush Kit.

Bio-available organic sulfur is often ignored, even though it is essential and fundamental for healthy function of all body cells. MSM should not be thought of as a nutritional supplement similar to vitamins. It is sup- posed to be in food, although these days it is deficient, yet it is still ab- solutely essential in a healthy diet.

Because bio-available sulfur is involved at the cellular level, it shows up as beneficial for many conditions. We are not suggesting that it is a cure for anything. We only offer the idea and possibility that when you nour- ish your cells well, and supply missing ingredients, you will experience a dramatic improvement in function.

The Healthful Benefits of OptiMSM:

This information can also be found on the Bergstrom website, the manufacture of OptiMSM.

Joint Health – Several pre-clinical and clinical studies support the effi- cacy of MSM in supporting joint health and range of motion. Research shows that MSM reduces inflammatory markers that damage cartilage as we age, protecting its integrity. Efficacy of MSM in osteoarthritis pain of the knee: a pilot clinical trial; Waters Osteoarthritis Cartilage 2006 Mar; 14(3):286–94. Epub 2005 Nov 23

Seasonal Immune Health – MSM may support a healthy immune re- sponse to allergens, based on an open-label clinical study and animal studies. A Multi-Centered, Open Label Trial on the Safety and Efficacy of MSM in the Treatment of Seasonal Allergic Rhinitis; Complement Med 2002; 8:167–73

Liver Support – MSM may support liver health and metabolism, based upon an animal study showing elevated liver glutathione after MSM sup- plementation. Glutathione is a sulfur-rich antioxidant involved in detoxification. MSM Intake in Mice Produces Elevated Liver Glutathione and Partially Protects Against Carbon Tetrachloride-Induced Liver Injury: FASEB J. 2008; 22:445.8

Dosage Ranges: OptiMSM is extremely safe. Extensive toxicology data shows that it can be taken in high doses for a long period of time. Supplementation recommendations are between 1-3 grams taken twice daily.

Purity like no other MSM:

Bergstrom Nutrition’s focus on purity sets OptiMSM apart. Bergstrom Nutrition pioneered the distillation process of MSM to ensure the highest levels of purity and safety. Today, the distillation they use for purifica- tion is still recognized by chemical engineers and other experts as the most superior method on the market.

While MSM is created in nature through the earth’s sulfur cycle and found in small quantities in vegetation, animals and the human body, all commercial MSM must be manufactured because the amount found in nature is too small to be extracted.

MSM Distillation Method: YES

Bergstrom Nutrition’s proprietary four-stage distillation process uses heat to separate impurities and by-products of manufacturing based on their unique boiling points. MSM’s boiling point of 478° F (248° C) al- lows pure MSM to be isolated from solution. In addition to being a very pure product, distilled OptiMSM has a low moisture content, which re- duces the risk of microbial contamination and product degradation.

Crystallization Method: NO

Unlike Bergstrom’s distillation method, MSM purified by crystallization can develop occlusions in the crystals as they form that entrap contami- nants present in the solution, resulting in decreased purity

Rigorous Analytical Testing Verifies Consistent Identity and Purity. See Bergstrom website.


Nano Cellular Nourishment

ElectroLife is a living compound containing over 85 Dynamic minerals combined with 28 active trace metabolic enzymes, 18 trace amino- acids, electrolytes, dissolved oxygen & hydrogen.

This nutritional supplement supports zest for life by increased oxygen levels, free-radical removal and nutrient absorption. It escorts a film of water into the air sacks of the lungs thereby helping the lungs to com- pletely exhale. It generates and delivers oxygen in the body as needed. It has the ability to do all of this, through a Humic/Fulvic delivery system that can deliver it into each cell.

When mixed with water or juice it weakens the bonds of the water mole- cule and releases oxygen and hydrogen directly into the body and keeps doing this in a chain reaction for up to 3 days after each serving, provid- ing superior levels of natural detoxification and elimination. This dra- matically boosts the energy and concentration levels, as well as strengthening the immune system, killing bacteria, virus, fungi and parasites without harming beneficial microorganisms (probiotics).

ElectroLife enhances the bioavailability of other supplements as much as 3-5 times taken in the same 24 hour period. Its oxygen is negatively charged and no free radicals are produced; rather, the negatively charged oxygen will bond with free radicals and convert them to safe, stabilized oxygen molecules. It is also a di-base formula, which means it will normalize pH in the body, alkalizing our usually overly acidic bodies.

Dosage Ranges: Along with the Morning Flush, you may use 12 drops 2 times daily in any liquid. In other words up to 3 times a day.

Note: ElectroLife produces no free radicals.

CAUTION: The metabolic enzymes in ElectroLife provide a great service to the body, but they can also digest cloth or fabric. If the liquid drops on your skin, wash it off before rubbing it on clothing. Being a concen- trate, it should always be placed in liquid before taking it.

Avoid eye contact entirely. If eye contact does occur, rinse eyes with filtered or distilled water immediately!

Why Plastic bottle: This product is the only liquid product we have in plastic bottles for safety reasons. Glass dropper bottles can spill and leak. </s

All Rights Reserved Awake-One Publishing 2019-2020