i'm 55 years old. i've always been SUFFERING frequently from sore throat, flu, asthma, fatigue, and depression my entire life. i retired at age 39 because i did not have the health and energy to work anymore. after watching health videos in youtube and trying them out, i am now healthy, energetic and happy.

i realized maybe it's not difficult for the philippines to achieve PROSPERITY and physical HAPPINESS. maybe we just need to focus on what matters the most. why would we expect our leaders to serve us honorably if we can't even do the specific and achievable things that makes a huge impact on our health and prosperity?

there are too many filipinos suffering and DYING from diabetes, heart disease, and cancer. this problem is obviously way worse than the corruption and flooding issues. i'm confident this book will help solve this problem. you should fight and scold your love ones if it's what it takes for them to follow this book.

i also notice many filipinos are NOT WORKING because they don't have the health and energy. many who are working are suffering because their work is either too tiring or boring. i am confident that anyone with a healthy gut microbiome will feel happier than a billionaire even if their work is grueling or boring because their gut microbes will produce lots of serotonin that makes them feel energetic and happy (i resort to pathetic clickbait schemes because i have no platform).

i am not an EXPERT on anything. information in this book comes from highly acclaimed doctors and scientists in the internet. if all information in this book can be found in the internet, why did i have to write this book? that's like asking, why did you have to go to the store to buy a stapler even if you are sure there are at least 5 staplers in your house? the answer is because it only takes 1 hour to buy a stapler but 2 days to find one because the house is so disorganized.

i wrote this book because valuable health information is too disorganized and buried in mountains of information that are too complicated and confusing for an average person. experts have their own specialty so they usually don't give the complete picture. the foods that they suggest are also too expensive for the filipino masses. i saw a video that claims msg contributes to insulin resistance. but if filipinos avoid msg, they will starve because almost all filipino foods contain msg. SIMPLIFICATION, AFFORDABILITY and PRACTICALITY are the themes of mafha.

I. easy way to feel happier than a billionaire

you don't need ghost projects to feel like a billionaire. this chapter cuts through the chase and lays out the EASY and AFFORDABLE ways for the average filipino to become healthy and happy. the title of this chapter is not just click bait. a jeepney driver with a healthy gut microbiome is happier than a billionaire that has a bad gut microbiome. that's just science. if you don't trust me, you are anti-science.

A. general guidelines

always consult your DOCTOR before following any advice in this book (because the filipino masses have access to a personal care physician). if you don't have access to a doctor, it's better to continue your high carb sugary diet so at least the big pharma and junk food industry will become richer. if you are ALLERGIC to peanuts, you should follow my advice to eat peanuts so that you will die.

don't lose motivation if you don't have the time or money to completely follow a regimen. each advice in this chapter already have amazing BENEFITS. maybe it prevents an illness you are about to suffer. example, if you can only afford green cardava and cannot afford sardines, then just eat green cardava with a little salt or bagoong. exercising even just once a week already gives you amazing benefits compared to no exercise. it's different for each person. maybe for some, they only need to partially follow a health advice. experimenting with health regimens is a lifelong journey. your body will tell you if something works or not.

there is such a thing as superfood but no such thing as perfect food. even avocado and peanuts can cause kidney stones if you eat too much. everything should be in MODERATION. you can even die if you drink too much water.

if a health advice has a counter argument from other highly acclaimed experts, i usually choose the MIDDLE ground. example, many experts say keto and carnivore diets are good while some say they are bad. so i chose the middle which i think is the low-carb diet.

always start small and GRADUALLY progress upward. example, start with half a coin of tablea daily. then maybe after a month you can graduate to consuming a whole coin daily.

B. sustainability

let's find ways to PREVENT ourselves from FALLING off our mafha regimens.

1. efficiency

anything that takes time to prepare or cook should be cooked in BULK and frozen. for flexibility, use SINGLE serve freezer safe and microwave safe food containers (usually 1 cup) in case for example someone in your family can't join you for dinner or prefers to reheat a different dish. i even freeze the green cardavas (banana) and tablea drink.

a 6ft X 3ft X 2.3ft freezer COSTS ~P24k and electricity cost is ~P200/month. single serve food containers cost ~P10 each.

fortunately, my favorite mafha meals (including those with raw vegetables) can be frozen with NO DEGRADATION in taste and nutrition. some fruits such as avocado, banana, duryan and guyabano even tastes better when it softens a little bit after freezing. it's like eating a healthy ice cream or ice candy.

there probably is NO need to REHEAT anything. example, on your way to work you can simply stop by the freezer to grab 2-3 green cardavas, the viand (e.g. monggo-malunggay, spaghetti sauce-malunggay, etc ...), tablea drink, and just stuff them in your lunch bag. then maybe you fill your 2-liter vacuum flask with cold water from the fridge, add 1/8 cup of vinegar, and off to work you go. then 5 hours later your delicious and super healthy meal should be warm enough to enjoy. this gives your spouse more time to watch your kid's soccer game or attend to other mafha chores such as making sauerkraut and adding fertilizer to your indoor avocado plants.

people usually suggest to me to hide the bitterness of malunggay by mixing it in a SMOOTHIE. it's a good idea if you have a spouse or helper. but if you have to make the smoothie yourself, little things such as cleaning the blender can add up fast and next thing you know you haven't had your malunggay fix in months.

even if you have a spouse or helper, improving the efficiency of their tasks can contribute to your health. maybe they now have TIME to make virgin coconut oil or raise free range chickens in your backyard. my barrio golf student spends 2 hours washing her clothes. i mansplained to her she only needs to spin her clothes in the washer tub for 2 minutes and her clothes would be super clean. this gives her more time to study, prepare her mafha meals, and practice golf. she told me she needs to scrub her clothes to get the stains out. i told her stains are a badge of honor because it means you have the mark zuckerberg mentality. besides, all brand new clothes that are not entirely white technically have stains.

2. documentation

another key to a sustainable regimen is good documentation. i usually PRINT out the detailed step by step instructions of recurring and complicated tasks in native dialect for my helpers. this includes grocery lists and schedules.

3. avoid rigid scheduling

when it comes to designing your meal plan or deciding what to eat that day, just go with the flow. be FLEXIBLE especially if your life activities and food cravings vary a lot like mine.

4. science -> motivation

another factor that contribute to sustainability is motivation. one way to increase motivation is to be convinced on the science behind your regimen. most of the science behind the claims in this chapter are in the mafha channel PLAYLIST. search @mafha-channel in youtube, go to "playlist", then go to the "health" playlist. i included some counter argument videos so you can make your own decision. the playlist serves as a lazy modern day BIBLIOGRAPHY for this book. i suggest you listen to the videos while commuting to work or waiting in line at the grocery check-out counter.

for each food or regimen i recommend, you should google the NUTRITIONAL BENEFITS. in this book, i will only highlight the top benefits.

C. low-carb diet

first, let's go through the mafha STARS. then let's have fun composing mafha MEALS. the taste of mafha meals is a good barometer for health. mafha meals taste yummy to healthy people, but taste yucky to unhealthy people. the good news is it's a feedback loop. the big SACRIFICE is only at the beginning. mafha meals start to taste better as you become healthier.

1. green cardava banana (plantain)

the biggest mafha star is green banana cardava. it is high in RESISTANT STARCH or fiber. one of the many benefits of resistant starch is that it feeds the good microbes in your gut that produces serotonin. serotonin is a hormone that makes you feel happy and energetic. gut microbes are like shabu manufacturers. resistant starch does not get digested in your stomach so it does not cause glucose spikes and it still makes you feel full and SATISFIED. the yellower it is the sweeter it is but the more glucose it will have (less resistant starch).

you can cook green cardava by BOILING it for 30 minutes. if you cover the pot, there is no need to completely submerge them in water because the steam will cook it. you can also microwave on high setting for 2 minutes.

cooked cardava can last 4 days in the FRIDGE. i don't even need to reheat it. i don't mind eating it cold. you can also freeze it without any degradation of taste. don't remove the peel when you freeze it.

DIVERSIFYING into banana cardava to lessen our nation's rice consumption will make the country less vulnerable to rice hoarding, price fixing, and artificial shortage. it is also easier to plant because you don't need a flat surface and a complex irrigation system (which makes it easier to supply our supply lines in case we get attacked by a foreign country. yes i'm a loser i watch too much "kings and generals" in youtube).

2. monggo (mung bean)

at first i thought a low carb or high PROTEIN diet is not AFFORDABLE to the filipino masses. but a cup of cooked monggo and ground pork/beef sprinkled with malunggay (P25) paired with 2-3 green cardavas (P12) cost only P37 and already provides 60% of daily protein requirement for an average weight human. other mafha meals in this book have similar cost and protein amount. so for a family of 4 eating 2 meals a day, that's ~P300 a day total. considering the current daily minimum wage is P658, looks like a low carb diet is affordable for filipinos. you can add ¼ cup of sauerkraut (P5) and 1 cup of tablea drink (P7) to one of the meals (additional P48 for a family of 4) so you will really be happier than a billionaire.

some say monggo causes GOUT. but many experts say it's just a myth. of course if your gout flares up every time you eat monggo, you should refrain from it. insulin resistance is a big contributor to gout. maybe if you follow this book and your insulin resistance goes away, your gout won't flare up anymore when you eat monggo. besides, many mafha foods such as green cardava, malunggay and sauerkraut are known to help reduce gout attacks.

monggo is also rich in RESISTANT STARCH, which feeds the shabu manufacturers i mean microbes in your gut that help make you feel energetic and happy even if you are working in a boring or grueling job. as i said, why would we expect our leaders to not be corrupt when we can't even do the specific and achievable things that makes us healthy? if you don't make an effort to live a healthy life, you should be laughing at yourself instead of the ghost project memes that pokes fun at our corrupt leaders.

3. malunggay (moringa)

malunggay is called the MIRACLE tree because it's the most nutrient dense plant in the planet. among its many amazing nutritional benefits, it helps prevent diabetes, heart disease, and cancer. it also helps nourish the shabu manufacturers i mean microbes in your gut, which helps makes you feel happier than a billionaire. you can hide the bitter taste of malunggay in a saucy dish.

malunggay grows like a WEED in the philippines. i cut down a malunggay tree in my yard because i needed the space and i was amazed to see new trees sprouting on the decaying trunk. God has showered us with so much blessings.

malunggay POWDER is just as nutritious as the fresh leaves. it's also very easy to make. separate the leaves from the stems and let them dry for 5 days. avoid the sun to avoid nutrient loss. it's ok if small tender stems get included. then you can just crush them with your hands when they become very brittle. you can also dry them in the oven for 3 hours at 50 degrees celsius and grind them in a blender. i store them in one of those mini soda bottles and take it with me wherever i go so i can boost my dish with malunggay when i eat at karinderias and restaurants.

if you prefer FRESH leaves, they can stay fresh for 5 days in the fridge and malunggay bouquet (in a vase with water) can last 2 days at room temperature.

we should be laughing at ourselves instead of the ghost project corruption memes because we are importing tons of malunggay powder from china even if it grows like a weed in our country. every filipino who has a yard should have lots of malunggay trees. even if you have a nice house but there are no malunggay trees in your yard, you should be ASHAMED because it shows you are IGNORANT where it matters the most. google "how to plant malunggay" for instructions.

4. sardines, bolinao (dilis/anchovies) and guso

we need to eat foods rich in EPA/DHA OMEGA-3 in order to feel happier than a billionaire. epa/dha omega-3 is essential for maintaining healthy heart, brain, eyes, joints, and skin. it also helps improve sleep and prevent depression.

God really loves the filipinos because experts consider sardines, bolinao, and guso as high-protein SUPERFOODS and they are AFFORDABLE for the filipinos masses. they are rich in epa/dha omega-3s. unlike most seafood, they are SUSTAINABLE. meaning they are abundant in the ocean and consuming them will not harm the environment. note that advancements in canning technology has made canned sardines safe to eat daily.

large fishes such as tuna contain dangerous levels of MERCURY, which damages tissues, especially the nervous system. if you want to win golf tournaments, keep donating tuna sashimi during the awarding ceremony so your opponents will become less coordinated and focused. fortunately, sardines, bolinao and guso are rich in selenium, which detoxifies mercury by binding with it to form stable, less toxic compounds.

another benefit of epa/dha omega-3 is that it BALANCES omega-6. although omega-6 is an essential nutrient vital for cell function and brain health, the problem is you might be consuming too much of it. it's like sodium and potassium. both are essential nutrients but an imbalance is a big problem. excess omega-6 promotes chronic inflammation, which fuels diseases like cancer, heart disease, autoimmune disorders, and cognitive issues. excess omega-3 can impair blood clotting and increase the risk of hemorrhagic strokes.

in a typical filipino diet, i think the RISK is more on the excess of omega-6. seed oils (e.g. corn oil) and peanuts are high in omega-6. coconut oil is low in omega-6 but you are not sure if it is being mixed with a cheaper seed oils. sardines, bolinao, and guso allow you to eat peanuts and use any cooking oil without worrying about getting too much omega-6.

monggo and malunggay contain ALA omega-3, which also helps balance omega-6 because your body converts ala to epa/dha. but the conversion is very inefficient, which makes the consumption of sardines, bolinao and/or guso very important.

sardines and dried bolinao can TASTE better if you add calamansi or vinegar. they are usually eaten with eggs, which complements their taste. when preparing guso salad, you can remove the fishy smell by submerging the guso in a bowl of cold water mixed with vinegar for about 15-30 minutes. google "how to make guso salad" for instructions.

another factor that helps with taste is the COOL factor. example, i think one of the reasons why people drink beer even if it's bitter is that it's cool. unfortunately, filipinos consider sardines, bolinao, and guso as low class. but these superfoods have been elevated to a gourmet status and enjoyed at high-end restaurants in europe. if you want to feel sardines is cool, search "nutrition in sardines" in youtube and watch the likeable and charismatic influencers go crazy about the wonders of sardines.

folks are not aware that sari-sari stores and convenience stores such as 7-11 sell a secret super meal with the logistical convenience and AFTERTASTE of a junk food. when traveling, i buy an easy open can of sardines (preferably ligo or senorita), chug it down like i'm a dolphin and chase it with my favorite chicheria CHICHARON like i'm an alcoholic. this gives me the license to enjoy the local delicacies and street foods like i'm sonny side even if they are not healthy.

it takes 6 months for dried bolinao to expire so you can buy it in BULK. i prefer the medium-size light colored ones. the larger and darker ones are too bitter and the tiny ones can become too oily after frying. it only takes 3 minutes to cook so you don't have to cook in bulk. you can buy and make guso in bulk and store it in the freezer in single serve containers without any degradation in taste and nutrition.

in my computation, a cup of guso salad COSTS ~P20. 1 serving of dried bolinao, which is ½ cup, costs ~P10 at the wet market and ~ P17 at the grocery. a can of sardines, with a net weight of ~155 grams, costs between P22 to P30.

5. sauerkraut

i have a DREAM. i dream that one day, all filipino households will be fermenting sauerkraut.

it's only RECENTLY (1-2 decades ago) that scientists have confirmed that the bacteria in our gut has a huge impact on our physical health, MENTAL health, and behavior. our gut microbiome is like our second brain. a healthy gut has many amazing benefits. example, it enables our body to produce more serotonin, which can make us feel happier than a billionaire.

the microbiome begins to develop when the child passes through the birth canal and is breastfed. it's one of the reasons why BREASTFEEDING is very important. it's also why recently, doctors would wipe the mouth of c-section babies with vaginal fluid of the birthing person i mean mother.

the health regimens in this book (low-carb diet, good sleep, exercise, sunlight and fasting) contribute to a healthy gut microbiome. if you follow these regimens and avoid ANTIBIOTICS, there probably is no need to eat fermented foods.

antibiotics KILL the good bacteria in your gut, not just the bad ones. unfortunately, it is almost impossible to avoid antibiotics. there are many common diseases and infections that require antibiotics. antibiotic-free meat such as free range chickens, cows, goats, and wild caught seafood are too expensive for the filipino masses. farmers need to use antibiotics in order to prevent disease outbreaks and keep their products affordable to the masses. therefore, probiotics are necessary.

the top PROBIOTICS are kefir, sauerkraut, kimchi, kombucha, yogurt, and miso soup. yakult is a probiotic but it might do more harm than good because they usually add too much sugar. atchara and pickles are also probiotics but only if they didn't add vinegar because vinegar kills the good bacteria.

i chose sauerkraut as the champion because it's the CHEAPEST and EASIEST to make. you simply massage shredded cabbage with salt for 10 minutes. the articles i found in the internet on how to make sauerkraut sometimes results in spoiled fermentation and awful taste. after lots of experiments, i found out how to make perfect sauerkraut that's always crunchy and tastes like salted green mango. feel free to download and print the following instructions:

the articles i found in the internet say the RATIO of SALT to cabbage is 1 tablespoon per 1 kilo of cabbage. but it causes the cabbage to sometimes spoil. in my experiments, the correct ratio is 2 tablespoons of salt per 1 kilo cabbage.

some articles say that too much SALT will make sauerkraut longer to ferment and it will be too salty. but it's ok for the fermentation to take long if you anticipate and create a new batch early. if it's is too salty, simply RINSE it with water.

some articles suggest you cover the jar with cloth to allow the fermentation to breath. but it causes too much MOLD. it's better to cover the jar airtight. some articles only instruct you to submerged the cabbage at least half an inch under the brine. but if there is too much air space in the jar, it results in too much mold. it's better to fill the jar with brine almost to the brim, leaving 1 inch for expansion.

i'm confident filipinos will ADOPT sauerkraut because it tastes just like salted green mangoes, which filipinos love. it's a perfect side dish especially for high fatty meals such as pork belly or chorizo. it removes the greasy feeling in your tummy. also, sauerkraut is basically kimchi without the spices. many filipinos idolize koreans and kimchi is served as a side dish in almost every meal in south korea. those who can afford it will make kimchi while the rest will make sauerkraut.

6. vinegar water

adding 1 tablespoon of vinegar per liter to your drinking water will make it TASTE better and help prevent glucose SPIKES. so maybe it will allow you to eat rice without getting a glucose spike. any kind of vinegar will work.

filtered TAP water is generally safer than bottled water. it has less contaminants such as microplastics. bottled water is filtered tap water + microplastics. i've never met any filipino who believes this. this is a sign that most likely this book will just become trash. meanwhile, people who don't vote for corrupt leaders such as norwegians, swedish, danish, and singaporeans overwhelmingly drink tap water. if filipinos start drinking filtered tap water, it will most likely start in pasig and davao.

if you have extra time and money, you can add a tablespoon of CHIA seeds per liter to your drinking water. chia seeds contain tryptophan, which converts to serotonin (makes you feel happy) and melatonin (improves your sleep). it is high in soluble fiber, which helps control blood sugar and cholesterol and feeds the good gut bacteria. you need to wait 30 minutes for the chia seeds to form a GEL before drinking. you can buy chia seeds online (e.g. lazada or shopee). cost is ~P350 per 500 grams including shipping so 1 tablespoon would be ~P9.

7. mafha meals

let's have fun COMPOSING mafha meals. i'm not a doctor or nutritionist. the mafha meals here only serve as a guide to give you a general idea. do your own research and experiments. example, maybe you want to add black pepper to your pork and beans. maybe you want to add kesong puti to your bolinao meal. maybe you will exclude eggs entirely because it gives you rheumatoid arthritis or joint pains.

or maybe, you will replace green cardava with RICE because you really love rice and you learned rice magically transforms to resistant starch if you refrigerate it for 24 hours and stays as resistant starch even after reheating.

notice that our low-carb diet is also a high-protein diet. a high-protein diet increases the risk of KIDNEY STONES. but don't worry because malunggay is high in calcium and magnesium, which reduces the risk of kidney stones. adding vinegar to water may also help prevent kidney stones from forming and can assist in the passage of existing small ones. besides, kidney stones can easily be treated while diseases caused by a high carb diet can lead to more serious diseases such as diabetes, cancer, and heart disease.

malanggay should be added by the person eating (just like grated cheese in spaghetti) because our TOLERANCE for the taste of malunggay vary.

you need to google the RECIPES. i will only share my recipes that i think is significantly more delicious than the ones you find online.

monggo-malunggay

- mongo-malunggay (recipe: ¼ kilo ground pork, 250 grams monggo, onions, garlic and tomatoes)

- green cardava

- guso salad

it is common to use CHICHARON instead of ground pork. chicharon is cheaper by volume, but it is actually 4 times more expensive in terms of weight. so if the objective is to make the monggo dish more tasty, then chicharon is cheaper. but if the objective is nutrition or protein, then ground pork is actually cheaper.

bolinao-malunggay

- bolinao-malunggay (mix with 1 spoon of coconut oil)

- green cardava

- sliced tomatoes

it's easy to undercook and overcook bulinaw. the optimal COOKING TIME varies depending on the amount of heat and amount of oi. just do some experiments. once you get it right, document everything and train your staff. the sweet spot is when it's a little crunchy, but it does not yet taste burnt.

as much as possible, use coconut oil when cooking. instead of dried bolinao, a healthier option is to buy fresh bolinao and cook it INUN-UNAN (paksiw) style.

sardines-malunggay

- sardines

- green cardava

- 2 hard-boiled eggs

- sauerkraut

some experts say you can eat 10 EGGS a day. some say it's bad for you. i think it depends on how healthy you are. example, if you have pre-diabetes (insulin resistance), i think you should avoid eggs. otherwise, eggs are a cheap source of protein. it's also a convenient way to get vitamin D, which makes you sleep better (just like sunlight). note that an egg only has 6 grams of protein while the daily requirement is at least 50 grams for an average weight human.

tispaghetts-malunggay

spaghetti is a noodle, not a sauce. spaghetti-sauce-malunggay is also too long. so i decided to name it tispaghetts-malunggay because it sounds COOL and it gives you a hint what it is. the word-play style originated from my old hood SKB (iskina banawa, cebu city). i felt the need to write this book after my SKB idol titus tagalog died recently of a heart attack while biking. he was the top bmx rider in cebu when we were kids.

- tispaghetts-malunggay (~P28/cup)

- green cardava

- sauerkraut

tispahetts RECIPE:

- 1 kilo tomato sauce, 1 kilo italian spaghetti sauce, 1/2 kilo ground pork, 1/2 kilo ground beef, 1 medium size onion (chopped), 1 head garlic (finely chopped), 1/2 teaspoon ground black pepper

- saute garlic and onion, then add ground pork and beef until well cooked

- add the tomato sauce and italian sauce

- simmer for 30 minutes

canned beans (911/travel meals)

CANNED BEANS are mafha certified. they are perfect for emergencies and travels, especially if you follow my habit to always bring a mini-bottle of malunggay powder wherever you go. don't forget to choose the easy-open can especially if you are planning to eat it on a boat of plane. i like to pair it with banana and chicharon (or doritos (todorits!!!) if i'm abroad).

pork and beans and chili (with beans) come with delicious sauce. they usually have MODIFIED STARCH, which are very unhealthy. but they are perfectly fine for rare occasions. if you have gluten intolerance, make sure the label says "corn starch" or "maize starch" or make sure it does not have the word "wheat" in the ingredient.

during LONG vacation STAYS, my staple is red kidney beans or pinto beans. they usually don't come with delicious sauce, which is good because i eat them with other foods such as roasted chicken and rice. in philippine provinces, i buy garbanzo (chickpeas) because they are the only ones available.

lightning round

it is time ... for the lightning round !!! are you ready skeedaddy???

if you are craving for chicken tinola but can't afford it, maybe you can afford CHICKEN FEET tinola. it's a blessing in disguise because chicken feet are packed with collagen, a protein crucial for skin health, helping maintain elasticity, hydration, and reducing signs of aging like wrinkles. collagen is also great for joint, bone, hair, nails, and gut health. so not only will you feel like a billionaire, you will look like a billionaire.

BALBACUA and KARE-KARE are also rich in collagen if their meat is made up of beef oxtail, tripe, shank, feet, and knuckles. i named the mafha diet "low-carb" instead of "high-protein" because occasional (e.g. once a week) high FAT meals are actually good for you if you are healthy (e.g. don't have pre-diabetes or insulin resistance). balbacua and kare-kare are high in LDL cholesterol, which is essential for your body to build cells, make hormones (like estrogen, testosterone, vitamin D), and aid in digestion. but too much of anything is always bad. and if you have pre-diabetes, even a small amount of LDL cholesterol can clog up your arteries.

one of the most nutritious karinderia and pungko-pungko (street) food is adobo or grilled chicken GIZZARD (batikon) and LIVER (atay). they packed with protein, iron, zinc, and B vitamins, supporting energy, immunity, and muscle health. but they should be eaten in moderation especially for those with gout or heart concerns.

many filipinos frequently eat GRILLED street foods, especially those living in the slums because it's very convenient. there's usually a barbecue vendor near their home. whenever someone gets cancer, people usually blame it on the grilled street foods. but based on what i know, i think it's the high-carb diet and unhealthy lifestyle that is to blame.

studies show that cooking in HIGH HEAT for long periods of time may produce cancerous chemicals. however, streets foods in the philippines are usually thinly sliced due to economics, which reduces the cooking time. and those that are not thinly sliced such as poultry, seafoods, chicken gizzard, and liver cook quickly. besides, the meat is flipped more often, which reduces the exposure to high heat. the thick marinade also lessens its exposure to high heat.

BOILING meat instead of grilling or frying reduces the risk of cancerous chemicals. fortunately, filipino faves such as nilagang baka/baboy, sinigang, and pochero tastes even better than grilled or fried foods.

beef POCHERO is my favorite, although it does not pass the affordability standard of mafha. it also takes too long to cook (~2.5 hours). it's usually not sold single serve. so i have my helper buy it in bulk and freeze it in single serve containers. i refrain from online food delivery services because the soup is usually very hot, which accelerates the breakdown of plastic and the LEACHING of chemicals into food. so instead of a plastic container, my helper brings a large steel pot.

however, i think it's ok to eat fried or grilled meat once in a while. what's the point of living life if you can't enjoy lechon KAWALI or pork LIEMPO? if you pair them with chopsuey, maybe the sulforaphane in broccoli and cauliflower will counter the effects of carcinogens released by the high heat.

popular filipino dishes such as ADOBO are supposed to be healthy. the problem is that meat is expensive for the filipino masses. so they end up eating lots of rice and very little protein. the result is a high-carb diet. if you are a construction worker or you are someone who exercises a lot, maybe eating lots of rice is not a problem. but if you are a call center agent or a taxi driver, maybe instead of 2 cups of rice, you have 1 cup of rice and 2 green cardavas. you should also boost adobo with monggo-malunggay. if you have no time to cook, you can boost adobo with canned read kidney beans (just drain out the sauce) instead of monggo. don't forget to sprinkle with malunggay powder !!!

if you can afford it, you can add dried PUSIT (squid) to your regular meals. it's very convenient to eat while on the go. i eat it while playing golf, just like a cowboy eating beef jerky. but instead of a pistol, i draw out my golf club.

steel cut OATMEAL is mafha certified. the problem is it takes 20-30 minutes to cook. do not put sugar or else it defeats the purpose. instead, eat it with eggs or banana. another problem is it's usually contaminated with dangerous pesticides so you should not eat it every day. rolled oats take only 5 minutes to cook and instant oatmeal takes only 2 minutes but they are not mafha certified.

8. cheat day

what's the point of living if you can't enjoy ice cream and chocolate (litchocols)? if you also do the glucose HACKS such as eating the ice cream after a healthy meal, exercising, and adding vinegar to your water, maybe it's not really a cheat day. the problem is eating only 2 scoops of ice cream is more torturous than no ice cream so you could end up eating the entire gallon.

once in a while, i eat RICE. but i don't really consider it a cheat day because although green cardava is healthier than rice, i think a little rice with lots of meat and vegetables is healthier than green cardava. what makes green cardava a mafha star is that the filipinos masses cannot afford to eat lots of meat and vegetables.

once a week, i watch a netflix or imax movie while eating POPCORN. popcorn is rich in fiber, antioxidants (polyphenols), and essential minerals. just avoid microwave popcorn and don't add too much salt or butter. near the end of the movie, i get that rush of intense pleasure when i start sipping that ice cold mini bottle of classic COKE. afterwards, i workout while catching up to jim cramer's mad money episodes.

even without the glucose hacks, i think drinking a mini bottle of coke once a week has NO EFFECT on your health. but the reverse is also true. if you eat vegetables only once a week, it also has no effect.

i notice that the law of DIMINISHING return apply to food taste. even if coke is healthy, i probably will still drink coke only once a week because it's more pleasurable. if i drink coke every day, the pleasure diminishes. similarly, eating bolinao or monggo meal for lunch and lechon kawali for dinner is more pleasurable than eating pochero for lunch and lechon kawali for dinner.

i discovered ways to make some fruits taste like ice cream without adding sugar. example, if you FREEZE a ripe banana, it will become sweeter. but timing is critical. there's a certain window of softness where it tastes like mango ice cream. a little too soft and it will taste yucky. i do the same with guyabano and duryan.

the prefect time for me to cheat is when i am TRAVELING on a boat or plane. i bring with me lots of potato salad and tortilla chips. gluten intolerance much?

D. sleep

if you watch the youtube videos of neuroscientist matthew walaker about sleep, you will be amazed at how important sleep is to our health (search @mafha-channel in youtube, go to "playlist" then go to the "health" playlist).

experts recommend 7-9 hours of sleep a day. it is also important to sleep and wake up around the same time every day. irregular sleep patterns promote harmful bacteria in your gut. REGULAR sleep promotes a healthy gut, and a healthy gut promotes regular sleep. so it's a CATCH 22 problem. you can't be healthy if you don't have enough sleep, but it's difficult to get enough sleep if you are not healthy.

just like all regimens in this book, you need to undergo a FEEDBACK LOOP process if you are unhealthy. the biggest sacrifice is only in the beginning. then the sacrifice starts diminishing until you become happier than a billionaire. at that point, eating the mafha meals, exercising, and sleeping becomes pleasurable. it's not really a choice because if you don't sacrifice now, there's a good chance you will end up suffering more when you get cancer, diabetes, or heart disease.

E. walking

walking at least 30 minutes a day increases the richness and diversity of good bacteria in your GUT. it also promotes a good sleep. therefore, it is plays a vital role in making you happier than a billionaire.

in my experience, walking is the best time to improve my KNOWLEDGE and analyze problems. example, if you are learning japanese, you can hit 2 birds with 1 stone by studying japanese while walking. you might be wondering why it seems like i'm talking to people who most likely won't be reading this book. that's because this book also serves as a blue print for the mafha youtube channel contents, which is part of the barrio golf ecosystem. learning japanese will be part of the barrio golf program because it is a realistic and achievable way for a slum kid to own a nice townhouse and nice car when they grow up.

if you walk 30 minutes a day, it is probably ok for you to eat rice instead of green cardava. that's because your muscles act as a GLUCOSE SINK, taking up sugar from the bloodstream, storing it as glycogen or using it for energy, which is crucial for managing blood sugar levels and preventing glucose spikes.

F. sunlight

experts say we need at least 15 minutes of sunlight a day in order to get enough vitamin D. sardines, bolinao, guso and eggs are excellent sources of vitamin D. but experts say FOOD SOURCES alone aren't enough to meet daily needs. some even say we need 4 hours of sunlight if it's only our face and arms that get exposed. i say just try to do your 30 minute daily WALK under the sun as long as sardines, bolinao, guso, and eggs are part of your regular diet.

if i need to wake up early the next day, i expose myself to the sun by playing golf. it always enables me to SLEEP early, and thus wake up early the next day.

experts including that graduation speech recommend wearing sunscreen to decrease the risk of SKIN CANCER risk. however, i've never heard of a filipino getting skin cancer. although stats show its incidence is rising. but studies also show that harmful chemicals in sunscreen can be absorbed into the bloodstream. although studies on animals and human cells in labs suggest potential impacts on liver and kidney function, there have been no studies that establishes a causal link to adverse human health outcomes.

G. intermittent fasting

although my mafha meals and regimens (sleep, walking, sunlight) helped fixed my health issues, it was intermittent fasting that had the biggest impact. after watching all the videos about fasting, my final verdict was to do 16/8 fasting where i fast for 16 hours and consume all my calories within an 8-hour eating window. at the end of each month, i do a 24-hour fast to get the benefits of AUTOPHAGY. autophagy helps prevent cancer and diabetes by cleaning out damaged cells, recycling old parts, and regenerating new, healthy components.

i eat only 2 meals a day and avoid snacking. my 1^st meal is at 12 noon and 2^nd meal is at 7pm. experts used to recommend frequent small meals to speed up metabolism. turns out it made me INSULIN RESISTANT (pre-diabetic). insulin is like a key that allows glucose to enter the cells to be used as energy. but frequent release of insulin caused by frequent eating causes your cells to ignore insulin, just like parents tend to tune out after frequent nagging from their kids. this causes glucose to build up in your blood (high blood sugar).

H. advanced mafha

health is not binary. it's a SPECTRUM. health and nutrition is also not an exact science. it involves some guessing game. maybe following all the advice in this book so far is enough to make you feel happier than a billionaire and avoid cancer. maybe it's not enough and you need to do more.

for me, it's not a difficult decision because even if in the end i find out all my efforts did nothing to prevent me from getting cancer, i ENJOYED the journey anyway. cancer prevention may not be an exact science, but the pleasure and enjoyment i get from trying to prevent myself and other people from getting cancer is an exact science. resistance training and sprinting releases dopamine that makes me feel high. learning about avocado farming is just as fun as a billionaire riding a submarine to explore the ruins of the titanic. too soon? distributing free samples of frozen avocado meals in schools and food courts feels more pleasurable compared to the motion sickness i always feel when traveling.

1. avocado and salted peanuts

it blew my mind when i discovered that an avocado fruit can be a good MEAL. for a long time i thought a ripe banana is the closest candidate but it gives me glucose spikes and gas pains. i was happy to discover green cardava can make me feel full but it does not contain enough nutrition for me to consider it a good meal by itself. green cardava is a mafha star because it has lots of resistant starch but it contains no fats, very little protein, and not much vitamins and minerals.

avocado not only makes me feel full and energetic for hours, it's also NUTRIENT dense. it's rich in ala omega-3, soluble fiber, insoluble fiber, and many important vitamins and minerals that help prevent cancer, diabetes, heart disease and help make us feel happier than a billionaire. a medium avocado also contains 65% of the amount of protein in 1 egg. amazing !!!

however, avocado is not yet a mafha star because currently, it's too EXPENSIVE for the filipino masses. but it blew my mind again when i learned that avocados grow well in the philippines and they are fun and EASY to GROW. you can just google what you need to do every step of the way. the following is the most complete article i found: https://www.mudandbloom.com/blog/grow-an-avocado-plant.

it blew my mind again when i learned avocados can grow and bear lots of fruits in a large pot INSIDE a HOUSE. this means even people in the slums can grow avocados. if it becomes too big, they can sell it for a profit. unbelievable!!! God really loves the filipinos but we are just taking his blessings for granted.

the problem with avocado is it's a logistical nightmare. once it's ripe, you have 2 days to eat it before it spoils (even if you store it in the fridge). it blew my mind again when i discovered you can FREEZE it without degradation in nutrition. there is also no degradation in taste as long as you eat it before it becomes too defrosted. it's best to wait 15 minutes, when it's soft enough to eat but the taste is still good. isn't it a hassle having to wait 15 minutes? yes but chemotherapy, insulin injections, and angioplasty are much bigger hassles.

this means you don't have to keep going to the grocery store to buy avocado. you can just buy in BULK. this also means that if you have a big avocado tree, it can supply your family even during the off-season. incredible!!! avocado is usually seasonal but there are non-seasonal varieties.

i like to pair avocado with salted PEANUTS or cashews. my guess is that the salt will balance the high amount of potassium in avocado. peanuts are high in oxalates, which can cause kidney stones. moderation is key. the good news is that mafha stars monggo, malunggay, sardines, bolinao, and guso are rich in calcium and magnesium, which help prevent kidney stones.

peanuts and avocados are also rich in TYROSINE, which converts to dopamine (increases motivation).

if you are not diabetic, i guess it's ok to SWEETEN your avocado meal with banana and grapes. for efficiency and flexibility, i freeze them separately in single serve containers.

if you have avocado trees, you can earn money by selling avocado meals in private schools, offices, mall kiosks and food courts. entrepreneurs supply DEMAND while legends create demand. you can expand demand for your business by sharing the link https://bit.ly/mafha, which is the online mirror of this book. hopefully this book will increase the SUPPLY of avocados and make them cheap enough so that you can sell in public schools and karinderias. you can also build an army of foot soldiers or a fleet of trisikads and tricycles selling mafha meals.

i collected some good VIDEOS on how to grow avocados. search @mafha-channel in youtube, go to "playlist", and go to the "agriculture" playlist. when i noticed that the videos have millions of views, i realized that more and more people around the world are starting to wake up.

the question now is, will filipinos WAKE UP? or should we just be intrigued at the corruption scandals while cancer, diabetes, and heart disease continue to kill our friends and love ones? avocados will become cheap if avocado planting becomes a FAD. it's a very specific and achievable cultural change. the government does not even have to be involved. the happiness and prosperity of our society is mostly in the hands of influencers and celebrities, not the political leaders.

6. tablea (pure ground cacao)

offers most of the benefits of malunggay. also contains flavanols, but they primary types are different so my guess is that

Flavonoids offer significant health benefits, acting as powerful antioxidants and anti-inflammatories that protect cells from damage, reduce chronic disease risk (like heart disease, cancer, diabetes), support brain health, and potentially combat aging by neutralizing harmful free radicals, reducing inflammation, and improving cellular function.

coffee ok but shorten rem sleep

1 piece of tablea coin the grocery store - P10 per piece very cheap you only need 1 a day

as much as possible. get one without any additive or food coloring. you can find it in the wet market.

let's call pure chocolate without sugar or any other ingredient - litchokols because it sounds cool.

bitter? beer is bitterer. again expect honorably serve you huge impact to your prosperity and happiness.

** all super breakfasts should be paired with PURE TABLEA (cocao) drink with no sugar.

*** tablea is rich in FLAVONOLS, which is a stem cell generator.

*** simply simmer the tablea in a cup of water for 5 minutes. coffee also contains flavanol but tablea has more. coffee can also cause a crash due to adenosine buildup in the brain when caffeine's stimulant effects wear off, leading to sudden fatigue, difficulty concentrating, and irritability. coffee can shorten your REM sleep. rem sleep is crucial for brain and emotional health.

tree lasts 100-200 years so it's great plant at the boundaries to serve as boundary markers so you don't have to spend that much on fence.

contains tyrosine - converts to dopamine (gives you motivation which makes you career oriented but it will eventually cause a collapse in our society because we will be making less babies like japan. hopefully elon musk's robots will solve this issue).

adding a teaspoon of sugar everyday, even if it does not cause a glucose spike can

i googled what is considered a short spike and what is considered a big spike ...

on my cheat day, i would add a little coffee and caramel macchiato. praise God praise God praise God !!!

purselane

purselane - free range chickens

https://projects.sare.org/sare_project/gs07-062/

broccoli sprouts

my father is a SMOKER. so i was happy to learn that broccoli contains sulforaphane that help counter some of the harmful effects of smoking by enhancing the body's detoxification processes and reducing oxidative damage. but broccoli is too expensive for the filipinos masses.

fortunately, scientists such as dr. rhonda patrick and dr. jed fahey found out that the ISOTHIOCYANATES in malunggay acts similar to sulforaphane but with greater stability. they believe malunggay could be better than broccoli in countering the harmful effects of smoking. however, they also point out that no human studies have been conducted that proves malunggay is better than broccoli in countering the harmful effects of smoking.

if you are a smoker, you can add broccoli to your regimen just to be sure. in the philippines, it's cheaper if you order broccoli seeds online (e.g. lazada or shoppee) and SPROUT them at home. broccoli sprouts contain 20 to 100 times more sulforaphane than mature broccoli.

sprouting broccoli is quite quick and easy. you need to buy a sprouting KIT (available online for ~P500 including shipping) but in the long run you will save money. just google the instructions. for efficiency, order and make the sprouts in bulk and just freeze them without degradation in nutrition and taste.

ing seeds lazada (P144 dollars in lazada, P100 shipping - order 10pcs to save on shipping, just freeze in single serve containers and mix with tispaghetts - malunggay or broccoli sprouts

broccoli helps counteract the effects of microplastics and heavy metals such as arsenic and associated toxins.

notice regimen involves microplastics. clean up toxins such as heavy metal and microplastics

III. if you smoke or cough regularly, try broccoli

as far as i can remember, i used to have this problem where i would COUGH frequently and i cannot take a full deep breath. it feels like the oxygen is only filling half my lungs. x-rays always show my lungs are perfectly normal so i just ignored it.

then i saw this video in youtube that says broccoli is very good for your LUNGS (search "tedx broccoli DNA whisperer"). so i experimented by eating raw broccoli everyday. i just dip it in olive oil and balsamic vinegar (bambi coconut oil and regular vinegar works fine too).

after a month, i noticed i haven't experienced any COUGHING and shortness of breath problem. then i stopped eating broccoli and the problem came back. maybe it's just a placebo effect or a coincidence. if you also cough regularly, try eating broccoli everyday and see if the problem improves or goes away. let me know the result so i can add your findings to my vlog.

if you are a SMOKER, first get an xray of your lungs. then eat broccoli everyday for 6 months. do not stop smoking. do not increase or decrease the amount of cigarettes you smoke. then have your lungs x-rayed again and let me know the result.

kefir

What is the ideal grains to milk ratio for kefir?There's no single "perfect" ratio, but a common starting point is 1 tablespoon (about 15g) of grains per 1-4 cups (250-1000ml) of milk, adjusting for taste and speed; more grains mean faster, stronger kefir, while fewer grains yield a milder, slower ferment, often around a 1:10 to 1:30 ratio by weight (grams grains:ml milk), though 1:50 (less grains) can also work. Experiment with ratios like 1 Tbsp grains to 1 cup milk for strong activation, or 1 Tbsp grains to 1 liter milk for a milder, slower ferment, adjusting as grains grow.

65% of population lactose intolerance but ok.

batikon kidney liver adobo

balbacua

- balbacua naka heart strack - ang rice ang naka heart attach most dussases comes from insulins resustance diabetes - alzheiners dimentua - example balbacua - very good for u but just like water too much is bad - cholesterol not the culprit - just easy to make medicine - ruins ir kidneys n liver - still lits of heart attack rich oeople - not orevent stroke jyst lower risk by 50% but it ruins kidneys n liver - only solution is remove sugar n carbs - fasting - but expensive ? this is what this vlog is all about

native chicken

fried fish, galunggong - italian classy

goat

may abohan

jonies

lechon kawali n pichero photos banawa

beef

seafoods

ake coconut oil

university contest: make your own kefir grains from scratch (yeast and milk)

https://www.healthline.com/nutrition/9-health-benefits-of-kefir#bone-health

https://www.healthykefir.shop/ laguna

spread it around until everyone has kefir grains

should start with us rich people u r beng hypocrite if u rant about politics or religion in fb n u havent given away kefir grains

peanut butter wonsugar

if you can afford them, NATIVE CHICKEN, GOAT (kaldereta), and BEEF can satisfy your meat cravings without the antibiotics (in cebu, i suggest lola conching, lantaw, kandingan sa SRP, and moon cafe for high quality protein dishes).

lechon also tends to have no antibiotics because a pig that is too big and too fat is not suitable for lechon. the problem is partial or single serve (1/4 kilo) lechons sold in the mall and restaurants are usually not good anymore because the meat already underwent freezing. usually you can only eat fresh lechon in parties. but if you live in cebu city, you can eat delicious lechon anytime in HOUSE OF LECHON (just google for the location or order online via grab).

eat the rainbow - vegetables, fruits can be high in fructose or glucose for desserts - exercise afterwards ok

glucose monitor

bayanihan spirit - soon all households will have excess kefir grains just throw them away. isn't that cool? what's even cooler is no one really knows the origin of these grains. of course you can try to duplicate recreate the original grains but it's so complicated science it's cheaper to just grow the existing grains. legend mohamad gave which means allah is the true God allaakbar !!!

when straining, stir, do not press against the strain to avoid the grains going through, although accidentally drinking some grains is actually healthier.

https://www.yemoos.com/pages/milk-kefir-faq-straining-finishing#howdoi

https://www.yemoos.com/blogs/yemoos-blog/what-is-the-optimal-ratio-of-milk-kefir-grains-to-milk?srsltid=AfmBOoqTH_du9VZrsBswVv9R-Kaf7ih9hCJw7XLWeEyyK8UoZgq8IXmy

note that KESONG PUTI is a probiotic if it is fermented and not pasteurized. the kesong puti from laguna and cebu is usually fermented. the ones from cavite and bulacan typically use an acid (like vinegar or citrus juice), which kills the good bacteria.

virgin coconut oil

just put a handful of raw malunggay in a small round tupperware, mix in 2 spoons of COCONUT oil (e.g. bambi vegetable oil) and a 1 spoon of VINEGAR, then mix it with the rice in your meal. the coconut oil helps your body better ABSORB the nutrients in the malunggay. you just need to do this once a day. example, i do it during dinner.

native chicken, goat, cow. note farmed shrimp and fish (tilapia, cream dory) can contain antibiotics. dishes in restaurants even high end ones that contain fish meat is usually cream dory (pangasius).

uplb testing, bambi

continuous glucose monitor (CGM)

earlier i said vinegar water help prevent glucose spike? how to find out? actually there's an easy way. it's just. in the youtbue videos i watch the vlogger usually waits 2 hours ...

the most important knowledge to know about health is the concept of glucose spikes. like an engine overheating. rust glycation - your body will deteriorate faster, suffer more from health issues, and die early.

eat the rainbow

(- fruit collage

some experts say fruits are not good for you because they all the sweeter the more fructose the less sweet the less fructose. philippine exotic fruits are not really that sweet. i also believe they contain very important nutrients.

i don't think exotic fruits have been genetically modified that much,.

sad new generations don't appreciate exotic fruits - it is one of the joys in my life. replaced with video games and social media. it amazes me that i often see a kid who never tasted lumboy or sineguelas all their life. and when i let them eat it expecting them to be blown away they will say they don't like it. maybe it's because their gut microbiome has been too ruined by the very poor diet.

climbing fruit trees is one of my childhood fun and joys.

resistance training and sprinting

all the health advice that i've included in this book so far will make you happier than a billionaire. but if you want to be playing soccer with your great grandkids when your 100 years old, you probably need to include resistance training and sprinting.

***** seniors 80 and over: 3 times a week mwf (copy paste summary)

https://youtu.be/Ado6dItMebE?si=R15Tg5f4m--INkaY

***** under 80 years old: 3 times a week (mwf) 30 minute session heavy weights: squats, dead lift, push up/bench press, pull up (garter pull) then accessory lifts, which are targeted at individual or smaller muscle groups, typically focusing on her biceps, triceps, lats, and deltoids. four sets of eight reps.

(google dr vonda wright for expert confirmation)

how to deadlift:

https://youtube.com/shorts/8np3vKDBJfc?si=Ct8XmD1P7VVaHol0

***** all ages: brisk walk 45 minutes 4 days a week tthsun (days not doing resistance training)

twice a week after walking (example tth) sprint 30 sec rest 3 minutes 4 rounds

***** tips

exercise after meals

once a week is much much better than nothing. it will already contribute to your health and happiness and more chances you will be active at 90 years old. but if lets say you do the recommended 3 times a week, or you include sprinting instead of just walking, it increases the chances you will still be active at 100 years old just like this 105 year old sprinter: https://youtu.be/tfgwDF2SbyE?si=abK9uNyV43sh4PmD

listen to podcasts, ebooks, watch netflix, youtube while exercising

https://www.orthocarolina.com/blog/benefits-of-heavy-resistance-training

build muscles. vonda wright diary of ceo - https://youtu.be/ffgpqk5hZBE?si=1OhWz3q5jyF-CKxA 50:00-1:00:00

and low muscle mass increases mortality risk by 40-50%

prolonged fasting

i define fasting as fasting that lasts more than 24 hours. if you are healthy person, i think intermittent fasting is good enough. but if you have some health issues, my recommendation is to consult a doctor and see if prolonged fasting might help you.

doing heavy training for sports probably should not be fasting - anyway

exercise is just as good as IFS. all mafha advice us for normal average people so if example body builder u should eat 4 meals a day instead of 2

many thin payat stroke died of diabetes

adaptation

note the criticisms on fasting is only on prolonged fasting (3-5 days), not intermittent fasting (12-24 hours).

if you are already healthy, or fast metabolism, skinny, and you exercise a lot, you should lessen your fasting window and increase your number of meals a day from 2 to 3. example, if you play sport and exercise that day, i think your fasting window should only be 12 hours instead of 16 hours, and you should eat 3 meals instead of 2 meals. if you exercise vigorously every day, i think you should refrain from exercising twice a month (on the 15^th and 30^th) and do a 24 hour fast during that time.

3 day sardine fast - eat as much as you want - you can go into ketosis (shabu high) without feeling hungry. super healthy.

II. misinformation

just because the regimens in this book work for me, it does not mean it works for everyone. but there is no harm in trying.

"one of the great human failings is to prefer to be right than to be effective" -- stephen fry

"progressive is not achieved by preachers and guardians of morality, but by madmen, hermits, heretics, dreamers, rebels, and skeptics" -- yevgeny zamyatin

a long and healthy lifestyle is SELFISH because workers in pepsi and coke could lose their jobs and the government can go bankrupt paying out your pension for 50 years instead of only 5 years. this means if you follow this book and end up living a long, healthy, and happy life, you can end up in hell. personal suffering is usually good for society. example, joining the military is very good for society but you could get ambushed by NPA guerillas or your parachute might not open during training.

randomized trial beyond the scope ofvygis book simplifybtry it if it works forbu thdn continue causality has not neen edtabkished

analysis of dr. mike opinion on fasting - left out very important information - it had very amazing benefits for almost everyone who tried it. the current status is horrifying - diabetes, heart disease and cancer epidemic, "promising" - very wrong when referring to short because it's already working for so many people - he could say he meant "promising long term" but why leave out the "long term" part? besides - he said fasting is not something new we've been fasting since we existed. there already is good data, just not randomized trials. not everything needs randomized scientific studies - where to put your nest egg bank or bonds and stocks? in other words, it's clearly a very good decision to do intermittent fasting, but he tries to prevent you from making this conclusion or decision with some propaganda tricks. i have a strong feeling dr. mike is another one of those establishment shills funded by establishment just like the talking heads in fox news, cnn, and msnbc.

it's also possible the philippines as a country will weaken and collapse if filipinos become healthy happy and energetic because more career oriented less babies. reverse pyramid is existential threat to any country or society. worries if pinoys become healthy not loving less babies more energy more career oriented reverse pyramid like japan right now evdn w cirruotion many poor oeople ok as longvas cintinue to make babies those with lots of chikdren are true heroes of society - teacher soldier fireman heroe but ang maraming anak kahit na walang trabahi delibquente mas importante ang contribution so ako wakang anak hindi teacher hindi sundalo ako ang pinaka wakang silbi

a fun way to learn how to detect misinformation is to watch the cartoon series southpark. according to nick gillespie, southpark teaches us to navigate the endless slurry of bullshit firehosed at our faces in the so-called Information Age ... It teaches us real media literacy, how to identify and spot phony philosophizing, moral panics, and self-interested crusades a mile way.

if you see the videos consipracy - whistleblowers, there's a big possibility it really was intentional and not just an honest mistake. we all know there are evil people - drug lords, car napping gangs, etc ... but it was very hard for me to accept and believe that there are scientists gifted by God so they have don't have to suffer working in a factory or farm, actually use their talent to cause suffering in this world. they should be smart enough to know that true happiness is when you help people. the only explanation i can think of is maybe they got molested when they were kids.

you might think, nothing can stop anyone from following this book and feeling happier than a billionaire. i'm not an expert on anything but based on my experience after existing 55 years on this earth, it's not that simple. most people need influencers such as celebrities to motivate them to do something, even if that something clearly benefits them. and knowing there really are lots of evil in this world, i won't be surprised if the junk food and big pharma oligarchs will hire very influential celebrities to smear and discredit the valuable knowledge in this book. it would be easy to reach a point where people would rather get cancer because it's very uncool to plant avocado trees. or although malunggay and purselane will make you feel happy and live long, you are basically like a goat eating weeds or it's better to suffer cancer and die early than live healthy and long like a goat. but that's ok. what's important is i enjoy the journey and i don't leave any stones unturned.

why mafha? turn-off anti-trumers. but at least pro-trumpers will be helped. otherwise nobody will toucch this book with a 10-foot pole because of my poor charisma. because of my poor charisma, your tendency will be to prove wrong anything i say. so you will say no such thing as charisma. you can always say negative about anything no matter how correct it is. just like peterson - isn't that offensive? you are doing that right now.

everytime i discuss anything with anyone even if we have the same opinion everything i do and say is always wrong. the easiest thing to do is find

don allowed to speak by my friends and family. in fact he praised me because we had smiilar opinionis but i had arguments that were stronger and and more convincing. he told me the next day he was impressed. i was never allowed to speak. because of you i was able to speak. this is knowing based on achievements i'm far far smarter than all of them obviously -

i know it makes my book longer than necesasry but i notice most people's sufferings and failures is simply lack of knowledge. example, my mother wasted so much money and huge chunk of her life going into all sorts of networking marketing and pyramid schemes because she never believed me when i told her the only reason why some network marketers make millions is because they have very strong charisma - what are you selling please sell something so i wil be happy. here's a rock yehey i'm so happy i got to buy something from you. extreme hyperbolic example, - i would rather dies than buy that medicine from you.

the healthy 100 year old chain smokers

the health regimens i recommended in the main article "make filipinos healthy again" do have SHORT TERM benefits, such as better sleep, better appetite, and better energy. but the more important benefits such as lesser chance of diabetes, cancer, and heart disease are LONG TERM and difficult to prove.

similarly, the disastrous effects of smoking are long term and sometimes difficult to prove because many people get cancer even if they don't smoke. but it does not make sense to reject what i think is the holy grail of filipino health and prosperity just because the long term benefits are difficult to notice and prove. anyway, the short term benefits such as having a good sleep and having more energy are already WORTH IT.

also keep in mind that it can be difficult to stand the taste of some of my health regimens. some may even give you an upset stomach. but if you give it TIME, there is a chance your body will accept it and you may even start to like the taste in some weird way. it's similar to smoking. some smokers tell me they felt cigarettes were disgusting the first time they tried it. they even felt like vomiting.

google nobel prize syndrome

olympic gymnast analogy

an olympic gymnast that jumps from 15 feet won't get hurt. but an average person who jumps from 15 feet will get hurt.

the most successful person in the world, elon musk, smokes WEED. so should you smoke weed to increase your chance of success? of course not. weed lowers your IQ, but elon's IQ is abnormally too high to the point that it can be harmful to his well being. so maybe he smokes weed to lower his IQ to a more healthy level. but if your IQ is already low to begin with, smoking weed can destroy your life because you won't be able to get a job or succeed in a career that meets your standards.

gifted celebrities who think they are mocking people who are against marijuana are actually hurting average people by MISLEADING them. smoking marijuana is perfectly fine if you already have high IQ or you have special acting or singing talent such that you don't need a high IQ. but marijuana can be disastrous to an average person who needs to maintain their optimal IQ in order to meet their standards and expectations in life. it's perfectly fine to advocate for legalization of marijuana, as long as you also advocate for warning people on it's harmful effects.

similarly, just because many successful people drinking too much soda or soft drinks, it does not mean drinking soft drinks won't cause a person to become unsuccessful and unhappy in life due to LOW ENERGY or poor gut health.

jump from 10 feet roof analogy OK ang dami pwede athletic nagkaro ng barrio league basketball - pero mas narami masaktan. lolo ko uminkm cugarettes sodtdrinka 100 years ol tumatakbk oa rin wakang sakit. SPECTRUM - most likely karamuhan nasaktan kaunti - wakang sakit pero walang energy snd motivation para mag travaho regular 8 hours - iba makattabaho kaya pero mag suffer pakaging nakati gin sa time alas 2 pa pagod or bored na gusto ko nang umuwi

kahit ok jump frim roof masakit lang kaunti better if not only no pain but feel good

parang naka shabu - i understand - hindi kaya gumusing tuwing umaga trabaho 8 hours. parang suffer kaya but why not feel great? sales lady security guard masaya

gusto mo ng magtrabaho para kang naka shabu

for most people, jumping from 15 feet can cause serious injury. but for a few gifted gymnasts and parkour athletes, jumping from 15 feet is safe and even enjoyable. similarly, a few people are GIFTED with exceptional mental aptitude through inborn GENETICS. even if they have an unhealthy diet and lifestyle, it's still easy for them to wake up early. school and work is much easier for them and can even be enjoyable, gratifying and stimulating. they don't have to keep watching the clock wishing 8 hours would soon be over. these people usually end up having more influence in society as a school teacher, politician, business manager or owner, etc ... so when they read this article, they will think it's just another garbage internet article or "fake news". they didn't really have to suffer the effects of poor gut health. so they can't FEEL the possibility that if gut health is taught in all the schools, the positive impact it will have on society can be as big as the invention of electricity in terms of quality of life and happiness.

if you are one of those gifted people and you are still reading this, it's probably because you want to know how far i would go to throw my teacher under the bus. it's easy to dismiss a problem that does not apply to you. but how sure are you that you are never going to have a FAMILY or LOVE ONE who might not be as gifted as you? my teacher was one of those people gifted with intellect, yet his son became a drug addict. and how sure are you that you will never have a love one who will be a victim of a crime as a result of the drug epidemic? how sure are you that a drug epidemic won't affect the economy, your job, your business, and the economic security of your love ones? how sure are you that you or your love one will never suffer from cancer, diabetes or heart disease?

related logical flaw is of course there are many illnesses that cannot be fixed by improving gut health. there are also mental illnesses where it's part of their illness to be SELF DESTRUCTIVE and therefore not adhere to any medicine or regimen that could help them. it's just luck of the draw and a tragedy that all families are vulnerable to. but it's ridiculous to dismiss something that can help millions of people just because it can't help a few people.

nobody is perfect

i learn a lot from chomsky - politics for dummies

soecial video on musinformation chomsky insulin scientist pasalamat very valuable knowledge be more critical on controversial we all agree on 90% of issues flipinos blessing in didguuse cant afford berries n suplements

dr. bikman, - i praise them for making millions become healthier. almost everything they say is correct. but here's some that i disagree with. if you don't say that knowing you are a very smart person, most likely you are just an establishment shill hired by the big pharma or junk food industry to keep people sick and buying medicine.

the WHO says dr. berg misiniformation - they really mean dr. berg is not perfect of course nobody is perfect.

science is not perfect scientusts used to believe fructose is healthuest sugar turns its the deadliest

** another example is eat frequent small meals to speed up metabolism - cause insulin resistance - cause all kinds of diseases - diabetes, cancer and heart disease.

no diet is perfect. the best thing to do is keep experimenting. keep a log of everything you eat. if you get sick or get upset stomach, try to isolate it by eating only foods that are neutral then try adding the suspect and see what happens.

https://oversight.house.gov/release/hearing-wrap-up-the-world-health-organizations-flawed-framework-must-be-reformed/

inssuline expert diary ceo 1:17:26 (1:18:15) cholesterol is good

what does the world health organization think about benjamin bikman

is dr benjamin bikma n spreading misinformation? the other 99% of what he says is super important

https://www.dralo.net/podcasts/dr-alo-show/episodes/2148984510 counter to diary of ceo scientists

steel cut oatmeal - pepsint

pesticides? eat only once a week to add variety to your diet should be ok

** another example is most people think oatmeal is healthy but instant oatmeal can actually cause glucose spikes. however, STEEL CUT oatmeal that needs 20 minutes to cook is good because it is high in resistant starch.

no diet is perfect

no such thing as the "best diet"

i learned from a ted talk by prof. eran segal that a diet that works for you may not work for someone. it's different for each person. my gut health regimens should just be a STARTING POINT. but whenever you get allergies, a slight upset stomach, or have a loose bowel, experiment to find out the cause and avoid it.

just LISTEN to your body. what is healthy for most may be bad for you. example, sambag (sinigang) gives me an upset stomach.

however, if something is very healthy, try to give it some TIME even if your body is not accepting it well. example, peanuts gave me itchy throat in the beginning, but now it's like i'm addicted to it. bugas mais or corn rice used to upset my stomach, but after a month of eating it every day, it became perfect for me.

sometimes, QUANTITY matters. example, drinking buko juice every day may be good for most people. but i only drink buko juice twice a week because i get a migraine if i drink it every day.

misinformation handling tips

find out what is their agenda - socialist - most likely . i'm starting to notice the last thing leftists want is a strong capitalist society so they probably will probably try to stop health awareness efforts. that's why it's so ironic what's happening around the world nowadays where the evil oligarchs or establishment and leftists are partnering to stop health improvement and anti-corruption and government efficiency efforts because what they really want is control and power. i'm sure there are lots of truly caring leftists but they will be the first to be sent to the gulags like what happened in russia.

a socialist society is a perfect society. but socialism only works if most humans have overwhelming proclivity for mutual aid. sadly, if you have half a brain and live in this world long enough, you will know that's not the case. the good news is 20 years from now, AI and robotics will make resources abundant so money will be irrelevant and we can all just focus on our health and true passions. this book offers a head start. elon musk is the real socialist because he accelerated society towards UBI (universal basic income) socialist utopia. this explains why the evil oligarchs and leftists are trying to demonize down elon musk despite his achievements because when resources are abundant, it would be power and control will become obsolete.

doctors, governors, my mom - mangaga tea - dengue - drink urine - tuob. this piece of knowledge and information is 100 times more important than 90% of what is being taught - which only got forgotten. it helps no matter what job or career you have - it avoids conflicts and unnecessary bad feelings and hatred. it should be taught - write a song about it and let

basic association flaw - i brush my teeth and hitler therefore i'm hitler even the oxford and harvard graduates make this mistake - maybe intentional but people should easily detect this.

strawman

another is anecdotal flaw - just because there are pedophile cahtolic priestst does not mean the catholic church is evil. doe snot mean there are racist cops does not mean we should defund the police. does not mean there are democrats who are socialists does not mean all democrats are socialists. does not mean there are republicans who are white supremacists does not mean all republicans are racists.

google "common logical flaws"

Ad Hominem: Attacking the character or traits of the person making the argument instead of the argument itself (e.g., "You can't trust her economic plan because she's not from this city").

Straw Man: Misrepresenting or exaggerating an opponent's argument to make it easier to attack (e.g., "You want to reduce carbon emissions? So you want to ban all cars and return to the Stone Age!").

Hasty Generalization: Drawing a broad conclusion from insufficient or biased evidence (e.g., "My first day of class was boring, so the whole course will be boring").

False Dilemma (Black-or-White): Presenting only two extreme choices when other options exist (e.g., "You're either with us or against us").

Slippery Slope: Arguing that one small step will inevitably lead to a chain of extreme, negative consequences.

Red Herring: Introducing an irrelevant topic to distract from the original issue.

Appeal to Authority (False Authority): Claiming something is true just because an unqualified or biased source says so.

Circular Reasoning (Begging the Question): The conclusion is assumed in the premise (e.g., "This book is true because it says it's true").

Bandwagon Fallacy (Ad Populum): Assuming something is true or good because many people believe or do it.

False Cause (Post Hoc): Assuming that because event B happened after event A, A must have caused B.

Equivocation: Using a word with multiple meanings in a way that shifts its meaning within the argument.

Anecdotal Evidence: Using personal experiences or isolated examples instead of sound evidence.

guilt by association

1. fake news?

the internet is riddled with FAKE news and false articles. i will give tips on how to identify and spot phony philosophizing, moral panics, and self-interested crusades a mile away. how to navigate the endless slurry of bullshit firehosed at our faces in the so-called information age.

first, check the SOURCE. if the website is a mainstream institution such as webmd, abs-cbn, gma, cnn, fox news, john hopkins, etc ... then it should be safe to trust their factual statements. however, their opinions and interpretations of the facts may be questionable, because it's possible they have a hidden agenda.

if so MANY other mainstream sources with opposing agendas are saying the same thing, then it should be safe to trust the statement as correct. plus, if you can't find any information that CONTRADICTS the statement, then it should further increase the probability that it is correct. all my gut health recommendations have been confirmed and validated by many mainstream sources and there are no articles that contradict them.

another good indicator is to figure out if the source, website, or company has a vested SELF INTEREST or can make money if more people believe what they are saying. example, i'm not selling anything so there is no reason why you should not trust me. i may earn money if my youtube channel has more views, but i will only get more views if what i'm advocating for really works or helps lots of people.

and just because most people believes in something, that does not mean it's true. example, lots of people, including doctors, take MULTIVITAMINS. but pretty much all reliable sources say that multivitamins are not a ticket to optimal health. in fact, evidence that they improve health for most people is inconsistent. in some cases, they may even cause harm. so if you have a nutrient deficiency, it's best to supplement with that specific nutrient.

a common logical flaw that most people commit is believing that because B followed A, then A is the CAUSE of B. my mom believes a certain mangagaw tea can cure dengue because everyone she knows who had dengue and drank mangagaw tea got cured. but the mortality rate of dengue is less than 1%. that means even if those dengue patients drank urine instead of mangagaw tea, there is a very high chance they would have all recovered. it's better to just listen to the doctors and experts who says that there is no science to prove that mangagaw tea can help with dengue.

another common logical flaw is when you only look at the number of success and you ignore the number of attempts or failures. the formula for PROBABILITY of success is (number of success)/(number of attempts). a common tactic with network marketing is to tell you all those who succeeded, but they don't tell you how many members lost money. another example is when stock traders boasts their correct calls, that does not really mean anything unless they also tell you their number of wrong calls. in order for a health related claim to be true or a medicine to be proven effective, it needs to undergo long and complicated CLINICAL TRIALS or scientific studies.

however, not everything we do in life has to be logical or scientifically proven. example, believing in God is not considered scientific. but for many people, going to church and practicing their faith makes them happy. if something makes you happy, as long as it does not harm anyone, just do it.

common myths

intentional - conspiracy

show dr berg misinformation google search results -,critc the ai overview

keto diet kidney stones liver disease? dont go to school u can get run over byba bicycle

need medical supervision? like kids need a car n driver masses cant afford

misinfo dr mike no long term studies fasting but not new? skip meal beneficial but no need 16/8 IF but 16/8 IF is just skipping 1 meal. 99% true valuable info but always be critical. who would u trust me no medical degree look like a rapist perv or dr mike? magisip lang kayo ng mabuti magingat kayo sa hidden agrnda wag magpadala sa dating charisma at wag maghintay malunop ang pamilya nyo sa baha. possible si dr mike at parang who part of pharma-food conspiracy ayaw gusto nila meron kayong defdct or illbess para patuloy kayo mag crave ng sugary foods at bibibli ng gamot. example chomsky socialism not tried yet because quickly morphed into state capitalism but that is the negative of trying socislism. also no study that humans would not work if welfare even if obvious i will lose in a debate

science not selling anything

scientist punta kayo sa ted talk

true? no contra

misinfo issue: are they selling something? should be skeptical - eg chomsky want socialism. good or bad person shoukd not be big factor - corrupt but capitalust iver good n caring but socialust. murderer stops tanin bala vs law abiding but cannot solve tanim bala. all successful nfluencersvhave lots very valuable info that van help u alot. the problem too much info overload confusing redundant n complicated dr berg 5k videos they need it for steady income. most of it does not apply to filipinos

popular oil in philippines is coconut oil so seed oil issue will just confuse most filipinos - anyway small percentage in meals -https://www.bbc.com/future/article/20250530-are-seed-oils-really-bad-for-you

** WHO claims dr berg channel is misinformation because high fat diet can cause kidney stones - but dr berg included this warning and advices to eat lots of veggies - vitamin B complex, potassium, D to prevent kidney stones and add lemon to your water so small kidney stones gets passed through. mafha addresses this with mongo (vitamin B complex nd potassium) and getting 15min/day of sunlight (vitamin D). so WHO is the one giving misinformation - ok if WHO has specific guide to help solve the diabetes heart disease cancer problem but they just give advice that are too general to be useful and everyone already knows about such as "balanced diet". their criticism of dr berg is like saying don't send your kids to school because they might get run over by a car instead of telling people to send kids to school but accompany them when they cross the street.

you might think i'm just a crazy conspiracy theory nut job. however, many RELIABLE and highly respected pundits and news channels have verified the following article - https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat. just research who owns quaker oats. why in the world would pepsi own quaker oats? that means their experts have advised them that people are starting to wake up to the truth, and they will become obsolete if they don't make changes.

sometimes just difficult. example is supplements case by case basis. in general, NATURAL is always better than supplements. example, if you take protein powder, you don't get the vitamins and minerals to process the protein

https://ian-crystal.blogspot.com, search and click "politics-for-dummies", then search "how to make your best guess".

over information

to normal human beings, too much information can be just as bad as misinformation because the important information becomes lost.

not musinfinformatio but overinfirmation - confuse n lose motivation - example - https://youtu.be/uc815fQn8iY?si=x7m9F3kGKKciLNpd dr rhonda patrick all asvicevreally wirks but testing vitamin d level is already too much

simplification - https://youtu.be/uZeB31exaNA?si=Ok5Wb6q9FE9W6h3g dr berg plaque in arteries wow very danngerous lots of complicated details and science but what needs to be done to or orevent stroke? l follow mafha suggestions and what can be done to clean arteries? malunggay has niacin sauerkrsut has k2 ... so mafha blog makes everything simpler and affirdable e

incomplete information

misinformation example dr berg nocturia not citing once is ok and nocturia is more than once

new colonialusm

n oppression now in ur hands but instead of sacrifucing life for others u sacrifuce ur time n energy silo u n millions wikk be hapoy n heakthy. lets not get angry becaymuse we are all fkawed as humsns most likely i or u would havevthe same for money. stats in died from cancer heart dusease n dizbetes ver cinservativd cur it in half bdcause mNy will choose to cobtinue drinking siftdrunks everyday.

wag kayong maghintay manaha ang bagsy nyo sa baha bago kayo gigisng o mamulat

(excerpts from BIR rant)

MSG/vetsin

one of my imaginary followers asked why i recommend foods containing MSG in my supposedly healthy diet. first of all, it's the AMOUNT that matters. example, water is very healthy, but if you drink 5 gallons in 1 day you will die. just like it's ok to put a small amount of salt in your food, it should be ok to eat a super food camote with a small amount of chichirya as chaser for pleasure and nostalgia.

second of all, health is not the only objective in life. pleasure and enjoyment is also an objective. there is no use living life if you don't ENJOY it.

my third reason is that there is no SCIENCE that proves msg is really bad for you. as i said it's just like salt where if you take too much, it will be harmful. only those allergic to msg should avoid it, just like people who are allergic to peanuts should avoid peanuts.

i've read articles from reputable sites like the guardian and rappler that the origin of the bad REPUTATION of msg really has to do with xenophobia or racism against asians.

according to my tito yogin, msg is one of the 5 basic tastes in the JAPANESE culture. and japanese people are the healthiest people in the world. so it proves that msg isn't that bad if taken in small amounts.

III. implementation

one of the things that make me sad is when something VALUABLE gets WASTED. so if what i'm doing is not valuable, it can't be wasted therefore there is nothing for me to worry about. important is i enjoy the journey and not leave any stone unturned.

what if for some people, the burden of school or work is too much for them to cope due to supposedly preventable and curable health issues? this can cause them to resort to DRUG USE in order to cope, which usually leads to lack of education, income, or purpose in life. this can then result in some sort of FEEDBACK LOOP - they do more drugs and their problem accelerates. what if the drug epidemic that is plaguing many societies today can be significantly lessened by a massive health awareness campaign?

imagine if a supposedly depressed, low energy, and sickly person will suddenly feel that PLEASURABLE tired feeling when he/she lies down in bed at 10pm, always gets a good night sleep, and always wakes up EARLY excited to go to school or work. at school or work, he/she feels happy and energetic and time just flies because they have a healthy gut.

many filipinos are addicted to sweets like soft drinks and telling them to reduce their sugar intake is like telling a smoker to stop smoking. it's not that simple. but studies have shown that probiotics such or fermented foods can reduce sugar cravings. this means gut repair is also a FEEDBACK LOOP. as your gut SLOWLY improves, you will start to crave for less sweets, crave for healthier foods, and have more energy to exercise. this helps improve your gut some more, which further decreases your craving for sweets, further increase your craving for healthy foods, and so on and so forth.

A. mafha vendors and kiosks

*** i will start this revolution by planting avocados on all our family farms and distribute frozen avocado salads in schools and malls for FREE where we will also distribute mafha pamphlets and promote the yt channel.

open a stand in sugbo mercado

start with private schools, and as it becomes popular more people plant avocados in their farms and homes and maybe it can become a booming cottage industries and the meals will be sold in public schools.

in schools, malls, food courts

mafha kiosks in commuter n office hubs frozen it will becready tobear by lunch no need to reheat or micriwave

A. influencers

vlog in olango - volleyball player - need super food gusto ko makakuha ng volleyball scholarship sa college, training rubber boat rowing, shots of volleyball playing, emergency super meal sa athlete

** healthy 9-11emergency meal (good substitute for monggo+ground beef when traveling) you can buy anywhere in the philippines even in the province: easy open can garbanzo beans with a small side of your favorite chicheria just taste (e.g. chippy, pringles, doritos, etc ...), camote is also a healthy 9-11 emergency snack, easy open can garbanzo, sardines, chicharon, malunggay, vinegar, water bottle cold (province - prince super store) -

this book also serves as a blueprint for the mafha youtube channel.

the obstacles can be overcome by an AWARENESS campaign using social media. unfortunately, those gifted to lead and influence society would rather point fingers at each other rather than push for specific and achievable solutions to problems. fortunately, there are exceptions. and i will approach those exceptions after this book is published.

popular kids in school.

ang problema kasi ang solusyon na eto ay kailangan ng "think outside the box" mentality and usually ang mag politiko at celebrities ay hindi "think outside the box" kasi hindi nila kailangan. kasi likeable ang personalities nila so since childhood sanay sila na makuha nila ang gusto nila without going an extra mile or "thinking outside the box". ako opposite sanay akong lumangoy sa septik para lang makuha ko ang gusto ko. kayo naman ang average or regular na mga tao gusto lang kayo makinig sa mga tao na may charisma or may dating or likeable personality. tya na kayo gumigising kapag binaha na ang mga bahay nyo. pero tingnan nyo lang ang mga paligid nyo. hindi nyo na notice ang dami nyong kilala or pamilya na nagka diabetes, stroke, cancer or namatay kahit hindi pa matanda? ang problema kasi is akala nyo normal lang yan. hindi yan normal. pag ang mga informasyon na kino compile ko ay e turo sas mga schools at mga barangay at e promote sa sosyal media, milyong milyong pilipino ay maligtas sa sakit at maging healthy, energetic, happy at successful sa buhay.

janah - P5k - not only entertaining but helping people and even save lives - valuetainment

jannah- message offer P5k for a video

examples: sauerkraut making demo - at the end - go to bit.ly/mafha and click "continue to destination".

olango volleyball player high school - vlog the emergency prince store 911 emergency meal - provincial meet - click bait - rubber boating rowing swim suite. always promote the blog mirror of this book as text caption during the video: standard: for the complete health guide for filipinos, go to bit.ly/mafha and click "continue to destination".

i'm not interested in profit or getting paid by youtube. in the beginning of all my videos it should say: if you have good reading and comprehension, you can save lots of time by going to bit.ly/mafha and click "continue to destination". there is no need to watch any videos in this channel unless you are attracted to my very handsome looks. blog text of what im saying - ians kniwiedge bombs save time tung mabilis magbasa at magaling ang reading and comorehensiin sa english

i'm just offering suggestions for higher chance of success but for me, even a boring video is enough walang effirt at gastos sa production kasi kayo naman ang jwawa if hindi kayo susunid example math book boring kasi hindi si zenab haraki ang nag kecture ok ikaw ang jawawa hindi marunong mag math mahirapan sa buhay. bill gates pedophike customer ni heffrey eostein pero hindi naman sya ang nanatay sa covid.

math teacher ikaw naman ang hindi maka hanap ng trabaho lahat trabaho need basic math

while listen to me if smart professors, highly educated - problem solvers weak knowledge outsude d bix do tecnically n legally bad do mafha to compensate bureaucrats phd professirs good peple strong knowledge ni need to solve tanim bala dapat vote for me im goid no kasalanan

wala akong charisma man follow only charisma

vico sotto? tulfo sarah bam aquino mayor nelson davide bato mmalunggay bouquet challenge

appriachability?

example - BIR craziness - does the secretary - very highly educated and very smart know? uneducated business owners knows more - what are the problems? what's happening is uneducated vegetable vendor telling einstein .. why listen to you?

you can create your own channel, sell mafha hats and shirts - make a profit. i won't ask for any royalty.

* recruit attractive and charismatic youths to front the vlogs/videos and MAFHA STALLS (in malls/sugbu mercado/trade fairs, etc ...). these influencers can become the hybrid rock stars + jose rizals in the future.

mafha videos should also contain entertaining episodes that track the progress of INDIGENT diabetic patients in the keto diet

* the mafha yt channel will promote the easy to follow hacks of glucose goddess. make it a status symbol for the rich to monitor and manage their glucose spikes even if they don't have diabetes. they can buy CGM (continuous glucose monitoring) system in watsons. the product name is freestyle libre, made by abbott labs. it costs P4,500 and it can only be used for 15 days. so unfortunately, it's not something the masses can afford.

be aware that if you have strong INFLUENCE in society (e.g. you are a powerful politician or celebrity), big pharma and the snack food oligarchs like coke and pepsi will probably crush you like a cockroach if you will advocate for teaching gut health in schools or public service announcements. but every revolution needs a hero. spearheading a movement that will have a monumental impact on the well being of millions of people is a pretty good legacy.

mafha is part an ECOSYSTEM called "barrio golf". go to https://bit.ly/barrio-golf and click "continue to destination" if you need to

B. malunggay bouquet challenge

everyday malunggay bouquet challenge dunugusn afrutada kare humba adobo tidpagets

bisaya nag sprinkul ng raw nalubggay tagalog mag sorinkel

*** propose to celebrities and politicians to start the "malunggay bouquet challenge" videos similar to the ice bucket challenge of ALS.

B. education reform

i was promoting barrio golf in the slums when a yagit (street urchin) told me to avoid the puddles because i might get leptospirosis. i graduated cum laude from a top university (uplb) but everyone in the slum knew what is leptospirosis while i had to google it. it made me realize the EDUCATIONAL system works and can be adaptive. however, i also keep hearing women yelling at their kids and husband to avoid the sun because they might get sick. so it's a work in progress.

no regulation. free will. marami pa rin ang mag choose nga unhealthy lifestyle pero ok lang kasi choice nila yon. ang importante ay ma inform ang lahat. lahat na inpormasyon sa vlog at libro ko ay hindi galing sa akin.

* the goal is for people to be informed and they have a choice. living an unhealthy lifestyle is a perfectly valid choice. the problem right now is the common knowledge is wrong - e.g. eggs bad because it has lots of cholesterol even if it's one of the healthiest foods in the world. another myth is beans or mongo can cause gout or arthritis. another myth is that balbacua is very bad even if it's actually good. most people think rice is healthier than pork but the truth is rice is just as bad as cigarettes and pork is actually very good for you.

we will all die soon anyway so you are a perfectly ok human being even if you don't have a strong will to be healthy and you suffer and die from a disease. just like the 500 thousand persians that gengis khan massacred were perfectly ok human beings it's not their fault that the mongols happens to be stronger than them.

choice. better for society if unheslthy by the time society takes care of u u die salamat kami mga healthy mag dnjoy sa pinafhiraosn mo - mag laro ja ng barrio golf mag travel sa mga magandang beaches at aster falks ar bundik malapit. u cant say u enjoyed life more mas masarap softdrinks cake ... pag na repair na ang gut mucribiome mo maging madarap din ang healthy na pagkain and kain pacrin kami ng icecream at chocolate jollibee once a week lzng nas nasarap pag minsan mo kainin - law of diminushing pkeasure. nag enjoy kami ng ketosis - para kang naka shabu pero healthy. marami akong kilala like louie vuitton bags they suffer fibancislly but they are contrbuting to e onomuc griwth stock investirs and provude jobs. n

ang reason sa vlog na eto is maramu ang gusto maging heakthy peri mali ang knowledge nila

my goal is not really to make filipinos healthy but to encourage filipinos to try to be educated so they can make an educated decision. if they choose to live an unhealthy lifestyle, at least it's their choice.

if you choose to live an unhealthy lifestyle thank you family namin at uncle ko na nagsimula nito valuable pag hindi valuable walang problema.

dapat oah 60!yrs okd mo imbis mag dnjoy jana sa prutas ng pagod at hirap mo buong buhay nanatay ka lang sa sakit so kami na ang nag enjoy sa sacripidyo mo.

salamat kami ang mag dnjoy sa sacrificio at oagod mo mas maraming pera ang gobyerno para sa welfare benefits at developnent orojects bybthat tine meron na ai oierted trabsoarency app na lahat transcations sa gobyerno ay nasa database kahit sino maka gawa ng data mining. you can't say your unhealthy lifestyle is more enjoyable because our food tastes just as good when our gut micribiome has been repaired. the reason you don't like healthy foods and have no motivation to exercise is because your gut micribiome is ruined. it's a catch 22 and the only way to break the deadlock is some discipline at the BEGINNING.

make guidebook teach in all public schools n baranggays i dont need recognition or credit no need to recognize or credit nafhajust recognize d scientists

hindi naman importante na healthy or happy ang tao. ang importante is: kung ang tao ay gustong maging healthy, happy, at mabuhay ng matagal, alam nya ang anung gawin nya. yun lang. mas mabuti nga sa amin kung mamamatay ka ng maaga. buong buhay mo nagtrabaho ka at nag sacrifice ka para mag contribute sa society - lahat na trabaho ay importante sa pag function sa society - teacher, abogado, janitor, jeepney driver, security guard, doctor, construction worker, at iba pa. at pag 65 years old mo panahon na na ikaw ang mag retire at mag enjoy, mamamatay ka lang sa sakit. ang sabi ko lang MARAMING SALAMAT. kaming mga healthy ang mag enjoy sa mga pinaghihirapan mo buong buhay. mas maraming pera ang gobyerno para pag improve sa infrastructure at services. ang delikado is pag maging popular etong mafha project ko, maraming pilipino ay mabuha na matagal at ma bunkrupt ang gobyerno sa pagbigay ng pension. pero of course nag joke lang ako kasi ang solusyon nito is itataas lang ang retirement age.

education reform:

kids in schools should be taught how to make coconut oil, plant mongo, avocado, make sauerkraut, kefir, and taught the health principles in this book.

need to test eggs for antibiotics random study - agri project or term paper UPLB - test oils for seed oils - test olive oils

bambi oil - more will buy virgin ciconut oul and olive oiil if sure not processed -,sobstudents testing very advantageous to bambi

* if feasible, schools should assign a number of students (chemistry or agriculture majors) to test oils in the supermarket for seed oils, authenticity of virgin olive oils or virgin coconut oils, and test eggs, meat, tilapia or bangus for antibiotics. this can replace the usual required mini thesis or term paper which usually ends up being useless. the purpose why it should be yearly and students nationwide is to prevent bribery and corruption. this could benefit food manufacturers because it's possible that the reason nobody wants to spend money on expensive virgin coconut oil is because they have no way of knowing if it's really unprocessed. but with this proposal, i think their sales will skyrocket.

screen shot of AI - can drink coconut oil

i belive that even if america has the best educational systems and the best teachers, a student's test scores will be low if he/she/they/hirs/etc ... drinks grape fruit every day because it destroys the beneficial bacteria in the gut microbiome resulting in low energy and emotional problems. even if america closes all schools, america will have the highest test scores if kids have healthy gut microbiome. they will wake up 5 in the morning every day full of energy and will enjoy learning math, sciencie, history, arts, etc .. in the internet. i can't believe a loser pedophile like me is the one calling out the smartest and respectable people.

college projects:

how heakthy a food is depends on how its is grown or made checken butter tikapia coconut oil, rewards to thise who can detrct anomalies

C. family farm wiki

tree lasts 200-400 years so it's great plant at the boundaries to serve as boundary markers so you don't have to spend that much on fence.

https://ian-crystal.blogspot.com/2021/11/family-farm-wiki.html

https://ian.mywikis.wiki/wiki/Family-farm

no need for wiki because just keep googling every step of the way AI gemini or use chatbots such as chatgpt.

small farming is fun and cool

family farms are not profitable. mountain climbing is also not profitable and it's even expensive. so you can afford to develop a small family farm yet you spend your time and money mountain climbing and training for the triathlon? why? because it's cool? ok so doing something that can help you and society is not cool? how can we expect our leaders to serve us honorably when we won't even do the simple things that have huge impact on society.

just think about it. what's wrong with economic downturn? why are we afraid of it? walking around naked and homeless because clothes and houses in the slums will disentegrate after a year? will basketballs, badmintons rackets, guitars, and barrio golf cages disintegrate? the only real problem is food. but if small farming becomes cool and fashionable, we really don't have to worry much about food.

venezuela famine hunger even if abundant in fertile soil meanwhile israel has no oil, no abundance in fertile land, no water, surrounded by powerful countries wanting to destroy them, but they are rich and high quality of life. they are simply disciplined and serve their country.

family farm wiki in bartio golf

partner w uplb ok if stupid idea you should not fear failure you should fear lack of trying old people say what they regret is not trying no regrets on failure

marami middle class n upper class may 1 to 5?ha sa province

kaldereta n native chicken 1 rice only 120 ibug sabihin feasible ang problema id supply

small piggery, free range chickens, goats, cows, etc ...

* develop a family farm wiki and promote it in the mafha yt channel: https://ian.mywikis.wiki/wiki/Family-farm

** consult UP los banos agriculture professors. maybe require their students to create wiki pages as academic requirement instead of those useless term papers and mini theses

*** sample wiki pages: "how to grow red kidney beans", "should i buy a tractor or rent one from the barangay?", "preventing farm theft", "mixing malunggay in hog feeds to prevent swine flu", etc ...

** make it a cool tradition for middle class families to MINECRAFT or ROBLOX a real family farm (1-5ha)

*** dept. of agriculture can develop 1-5 ha farm plots that middle class families can cheaply lease for 5-10 year periods

** scope of family farm wiki: peanuts, red kidney beans, goats, grass fed cows, free range chickens, malunggay, cabbage, avocados, bananas, corn, pigs, etc ... maybe unsold corn harvest can be used to feed the chickens and pigs?

** family farms should have 3-hole par 3 golf course, driving range or barrio golf cage and the philippines will win lots of olympic gold medals in golf using my golf on rails book

innocent cows, chicken and pigs are very lucky we eat them. if we don't eat them, billions of cows chicken and pigs in history would never have existed because we would not be farming or breeding them for consumption. it's better to exist and be murdered than never to have existed at all especially if you got to experience lots of pleasure while you were alive. eating when you are hungry is a very underrated pleasure that all animals can experience. it's even more pleasurable than buying a ferrari but we ignore it because it's too common. so maybe chickens in cages are still enjoying life because they are always eating.

when you slaughter you animal farm you love - giving them purpose honor them. we all die soon anyway

D. walk the talk

more curious than caring. i just don't want something valuable to be wasted. if this book turns out to be not valuable, then there is no problem. i can continue enjoying my life but this time without guilt.

i dontbwant ubto credit me i just wznt this valuabke info to be out there its ok if nobidy follows

my preface seems optimistic but i actually feel nothing is going to happen. no one will touch my ideas with a 10 foot pole. i also seem caring but just don't like waste. also guilty enjoying my life. i'm writing this book and farming to help others but i'm happy even if i don't make a difference. i just don't want waste and don't want to leave any stone unturned. so i can continue enjoying my life. all i want is at the end of my life i can say i never left any stone untrurned.

if you notice group of people who are truly successful politically they identify their problem, come up with a solution to their problem, support a candidate that will implement their solution, then they work hard and sacrifice their time and effort to support their cause. if you disagree with those are successful politically and you think your ideas and principle are correct, then you are being a hypocrite if you don't offer your own solutions to the problem and don't work hard to promote and implement the solutions.

this is your chance, malunggay bouquet challenge, distributing mafha frozen mafha meals to public schools, adapt a classroom, start a family farm, consume and donate excess.

posting political opinions on facebook - how many kefir grains have you given out?

create your own vlog, hire influencers - use this book as a guide for episode materials

common sense movement

every day is election day. saints can become evil when in power. we never know. the solution is push for reforms so that if we make a mistake voting for the wrong person at least it makes it harder for them to be corrupt.

vote for yourself everyday is ekection owede takbo bumoto sa sarili n manalo.

* urge celebrities and political leaders to promote the ideas of mafha. no need to give credit to me or mafha - they should just credit the scientists who i got the information from. the goal is for the mafha ideas to become popular without having knowledge of mafha and its founders. mafha is not for profit or self interest. mafha goal is purely for mankind to become healthy and happy

societal resilience culture

maybe i'm just an idiot who is missing something but i can never understand why people always HAVE to starve and suffer when there is an economic crisis. i understand why people WILL starve and suffer but i see no reason why they have to. monggo and

should be a culture - not a government program - just awareness, self initiative. we should continue to fight corruption but there are already so much we can do to improve our lives and make our society resilient from economic catastrophes.

purselane

will the goverment cut down the avocado, easy to grow -

mung bean at home even without soil

sing and play the guitar, an entire village just needs 1 guitar everyone takes turns learning playing and everyone sings.

nope you are not allowed to go biking. oh my bike broke no money to buy parts because of the crisis. that's ok, let's just go hiking - nope you are not allowed because crisis. my hiking shoes are worn out i can't afford to buy new ones because of the crisis. nope !!! you will go to jail because of safety laws that require you to wear proper hiking boots in the mountains to avoid getting bit by a cobra. ok. i get it why people will have to suffer.

IV. personal tips

self-medication is dangerous. consult a DOCTOR before following anything i do.

i realized that my inborn weak body is a blessing in disguise because i'm like a canary in the coal mine where many of my experiments will have a more IMMEDIATE and noticeable effect on my health or energy level. if i was a healthy person, it will probably take much longer for the effects to surface, which would make it impossible for me to find out if a certain food or routine is good for me or not.

if you think my blog article is just garbabe, i ENVY you because it means you are one of those who is naturally healthy, happy and energetic, despite living an UNHEALTHY LIFESTYLE of drinking, smoking, not exercising and eating unhealthy foods. even if you die from cancer, diabetes or heart disease at age 50, you are still much luckier than me. i'm just a pathetic loser who spent his entire life trying to find a remedy for his sufferings. therefore, people with inborn weak bodies like me who are suffering from a chronic illness are the ones who will most likely follow my health advise.

flu game plan

"Feed the cold, starve a fever" is an old myth; modern medicine says you should feed both a cold and a fever, as your body needs energy and nutrients to fight any infection, and hydration is crucial for both, with chicken soup, fruits, and bland foods like toast being good choices, while avoiding alcohol and caffeine. The saying comes from outdated beliefs that eating generates heat for a cold but fasting cools a fever, which isn't how the body works, so prioritize nourishment and fluids for recovery.

special video: my oseuso science strong mmunity perood blow out mucus supercmfortsble sinus can afford to make mistakes - gradual slope until no more mucus still comfortable sinus n throat but slip up in health reginent n allergy prevention in needles pricking my throat n sinus n point of no return. if 1 year not sick watch out strong vengeance but 3 months ago flu just 1 day down - fever n no more throat pain when u swallow. 1st day - very painful throat pain but body energetic n can play gokf i suggest u get lots of sunlight n physical energy so the next day during down time no more throat n sinus pain when u swallow but body ache n keep sleeping the more u had sunligjt n physucslbactivity thecother day yhe more sleep faster recovery n no loss of apoetite. if 1 year not sick 2 days down n maybe loss of appetite.

https://ian-crystal.blogspot.com/2018/08/i-just-won-a-billion-dollars.html

pneumonia-retrospective

gluten intolerance

G. find out if you have gluten/wheat intolerance

you might be wondering why i haven't recommended any food that contains wheat so far. that's because between 1%-6% of humans have gluten intolerance. that means they are ALLERGIC to any food that contains WHEAT such as bread, cake, biscuits, crackers, noodles, shiopao, shiomai, shrimp tempura, breaded chicken, gravy, kwek-kwek, etc ...

most people who have gluten intolerance don't even know it. it's a SILENT DESTRUCTOR. i heard about gluten intolerance long time ago but i ignored it because nothing different happens to me when i eat bread. as it turns out, the root cause of my low immunity, low energy, depression, allergies, frequent soar throat/flu, and asthma that i've been suffering all my life was mostly due to my gluten intolerance.

unlike lactose intolerance which is easy to diagnose because the effects are immediate and consistent, it's very difficult to know if you are gluten intolerant. the reason why i did not know i had gluten intolerance was because the noticeable symptoms are INDIRECT, delayed, and can easily be blamed on other things.

example, diarrhea can be BLAMED on unsanitary food. bloating can be blamed on soda or softdrinks. fatigue and headaches can be blamed on the hot weather. depression can be blamed on donald trump winning or my sports team losing. joint pain can be blamed on too much golf. rashes can be blamed on pollen or tilas (hairy caterpillar). the symptoms of an UNHEALTHY GUT are also similar to gluten intolerance and my gut was not yet healthy at that time. so even if i tried to experiment, it wouldn't have worked because the results would be the same whether i eat lots of bread or not.

soar throat and flu may not be direct symptoms of gluten intolerance. but the direct symptoms such as poor digestion LOWERS my IMMUNITY, aggravates my pollen allergies, and makes me more vulnerable to viruses and bacteria.

one day, while i was grocery shopping in the US, i noticed so many of the products sold in the grocery had the label "GLUTEN FREE". i realized that gluten intolerance has to be pretty common and the symptom has to be destructive for americans to make a big deal about it. luckily for me, i've already been eating lots of sauerkraut at that time so my gut was pretty healthy. so i tried to go for a month without eating anything that may contain gluten and HOLY COW !!! i've never felt so healthy, so energetic, and so happy in my entire life.

as a final experiment, i started to eat lots of bread. as soon as i started to eat lots of bread, i also started to have loose stool or LBM and my energy level decreased significantly. after a week, i had soar throat, flu, then asthma. i was bed ridden and suffering but i was also celebrating. i felt I JUST WON A BILLION DOLLARS because i knew i will be much healthier and happier from that time on as long as i stay away from any food that contains gluten.

i will surely miss siopao, burgers, burritos, lomi, kwek-kwek, batchoy, siomai, breaded chicken, gravy, cake and dimsum (steam rice sauce and wrappers in most dimsum dishes contain gluten). luckily, i can still enjoy pancit BIHON, sukiyaki, and vietnames PHO because the noodles are made from rice instead of wheat. note that although SOY SAUCE contains gluten, i don't avoid it because j think the amount is too small to have any effect. my favorite gluten free filipino dish is LECHON KAWALI and CHOP SUEY. it's what i always order in filipino restaurants and golf club houses. if there is no chop suey, i pair the lechon kawali with mongo soup. note that unlike gravy, the sauce in chop suey is made of corn starch so it's gluten free.

the reason i call gluten intolerance the "silent destructor" is because it wreaks so much havoc in one's life, yet it's very difficult to know it's the cause. the symptoms of gluten intolerance have been observed since ancient greece, yet the cause of the symptoms wasn't discovered until the 1950's. and despite the advancements in medicine already at that time, it had to be DISCOVERED by ACCIDENT.

in the 1950’s denmark had a food crisis, and wheat became very expensive. one medical ward full of children with the symptoms decided to save money by changing the diet of their patients, eliminating bread and other wheat products. they were astonished to see their patients getting better, slowly regaining the ability to ABSORB NUTRIENTS from the food they were given, and recovering. this is how they discovered that gluten was the cause of the symptoms.

despite suffering all my life due to gluten intolerance, i still turned out ok. that's because i was lucky enough to belong to a pretty well off family. i lived in a comfortable house, ate healthy foods, and we had maids. these advantages gave me the UPPER HAND to persevere and still get a good education despite all my sufferings due to gluten intolerance. and because of my good education, i was able to get a job that was not labor intensive. my workplace was airconditioned and i enjoyed my job.

but what about the filipino masses living in the slums who have gluten intolerance? i can say i'm a pretty disciplined and strong willed person. but if i grew up in the slums, i'm pretty sure my frequent soar throat and flu would have forced me to quit school or do very poorly. because of my lack of education, the only jobs i would have been able to get are labor intensive and low paying. my frequent soar throat and flu would have caused me to quit or get fired. my lack of income would have DESTROYED my SELF ESTEEM and sense of purpose in life.

i would have resorted to DRUGS to cope with my physical and mental sufferings. becoming a drug dealer would have been the smartest option for me so i could at least lessen my sufferings. dying in a gang war or a police raid would have been the best thing that could happen to me.

we should get off our high horse and be HUMBLE enough to realize that nobody really wants to kill anyone, nobody really wants to deal drugs, nobody really wants to be a drug addict, nobody really likes to quit school, nobody really wants to quit working, etc ... everyone is simply trying to save society or finding a way to ease their unbearable pain and suffering. do you honestly think that the reason why people do things you don't agree with is because they don't know any better and you are simply smarter than them?

if you really care about others and you are not just virtue signaling, then you would support efforts to pin point the root causes of people's sufferings. we don't need to be successful. TRYING IS GOOD ENOUGH. it's just simple logic. even if you are not religious, ask yourself this: if you were God, what would you do to people who spent their entire life trying to help others but were NEVER SUCCESSFUL? would you punish or reward those people?

there have been no studies to confirm the percentage of filipinos with gluten intolerance. but even if we know the percentage, everyone still needs to find out anyway. it's a simple EXPERIMENT that everyone can easily do. simply do not eat anything with wheat or gluten for a month and observe if there is any improvement in your level of energy and quality of your stool. then start eating lots of bread and observe if your energy level drops and/or you start having more frequent loose stools or LBM.

therefore, education and AWARENESS is all that's needed. just insert a few minutes for it in the school's health class, PE, or guidance period. the awareness campaign can also be implemented via public service announcements or barangay leaflets. and might as well include the entire chapter II of this article and chapters III, IV, and V of i-just-won-a-billion-dollars article.

for those who can afford it, gluten intolerance can be diagnosed through a BLOOD TEST. just google for more info.

once you know you don't have gluten intolerance, celebrate and enjoy your daily pastries with black COFFEE. coffee is very rich in polyphenols, considered to be the most important prebiotic compound. train your taste buds so that you don't have to put any sugar in your coffee, and just let the sweetness of the pastry provide the pleasure boost.

what i love about the philippines is that many STREET foods and SNACKS are gluten free and good for you - banana cue, camote cue, boiled peanuts, lugaw, pares, fish balls, balut, boiled eggs, and barbecue. unfortunately, one of my favorites, kwek-kwek is not gluten free because the ball covering the quail egg contains wheat.

it is also important to know that gluten intolerance can develop LATER in LIFE. so even if you test negative for gluten intolerance, periodic monitoring and checking is still necessary.

i've heard lots of very funny jokes about gluten by my favorite comedians. it's always good to laugh at ourselves. but just keep in mind that undiagnosed gluten intolerance can ruin lives and even lead to drug abuse, which is NOT FUNNY. it can happen to you or your love one.

relativity and limit theory on food pleasure

i noticed that pleasure from the taste of a certain food depends on what you ate previously. example if you eat a salty snack or sweets in the afternoon then your dinner pleasure will be less compared to if you snacked on fruits or unsalted nuts.

another theory i discovered is that the total amount of pleasure from food has a daily limit, and that limit is one super delicious meal. example, if you eat a very delicious lechon kawali for lunch, then a very delicious pochero for dinner, then the total amount of pleasure for both meals is the same as if you ate a less delicious vegetables and dried fish for lunch, then a very delicious pochero for dinner. it is as if most of the pleasure hormones were used up in the lechon kawali lunch, so there was little left for the pochero dinner. on the other hand, less pleasure hormones were used in the vegetables and dried fish lunch, leaving more pleasure hormones to be released during the pochero dinner that day.

the moral of the story is people who eat healthy enjoys the same amount of pleasure eating their food as a person who just keep eating unhealthy or junk foods. so might as well eat healthy.

. the best can opener

the seemingly LITTLE and mundane HASSLES can discourage you from strictly following a regimen. all can openers in the stores are intentionally designed to break every month so you will keep buying them.

the following photo is a very simple can opener that NEVER BREAKS but may take a little PRACTICE to use. and once you get the hang of it, it's actually quick and easy to use. however, you can only buy it online or in the wet market.

migraine

update on 9/21/17:

bingo !!! i found out the trigger for my migraine is heat and humidity. but my greatest discovery is the natural remedy - pineapple !!!i found this out by accident. my mom bought some pineapples and whenever i ate them i noticed my migraine would subside. so i did some research turns out the core of the pineapple contains bromelain - a natural pain killer. pineapple is also anti-inflammatory. fortunately for me, pineapple is very abundant in the philippines and if i'm lazy to buy and peel the fruit, pure natural pineapple juice in can is also cheap and abundant in the philippines.

today my migraine subsided but this happened a few days ago and it came back with a vengeance. i took medicine just once 2 weeks ago to see if it works. it did work the pain went away for a day. but i want to fight this battle as long as it takes without any pain killer because i’m afraid i might become drug dependent. besides, i'm hopeful this is just an isolated incident because i'm 46 yeas old and this is only the first time i'm experiencing a migraine. medications scare me because i notice with my aunts and uncles who started taking medications they became nuts. i’m also afraid i might lose my wisdom, creativity, patience and perseverance to help my babygirls. i’m afraid i might become “normal” or “mainstream” and my problem solving skills will be “standard”. not to mention it could destroy my kidneys and cause intestinal bleeding. so i only take medicine to cure an illness or to save my life. i will first find the trigger and natural relief of my migraine through experiments and trial and error and avoid the trigger. no offense to my super amazing friends and family who easily takes pain medicine or drinks alcohol or smoke. we are just different and i know it’s our diversity that makes our world beautiful. but of course if my migraine severely lowers my quality of life and if i can't find out the prevention and natural relief then i will take pain medication.

(btw i had an MRI and everything was fine)

my doctor prescribed me 3 kind of medication - 1 for sinus, i'm sure the other one was a pain killer, and i don't know what the other one was for. i did not take any of them. but first i made sure with the doctor that there was nothing seriously wrong with me and that the medications were just a relief. am i trying to be smarter than the doctor? of course not. the doctor's job is to stop my pain. it's up to me to decide whether to choose between the pain and the potential side effects and dangers of medications.

allergies

i think my allergies are caused by fungal spores and pollens. my passion for golf and allergy to the outdoors is a very fun combination. i was rarely absent from school and work because i learned to tough it out. i got so used to it that one time i was playing a golf tournament. i had my temperature checked by the club nurse because i had a crush on her, and she told me i had fever. i still played and had a decent game.

in the philippines, fungal spores thrive because of the high humidity. they get trapped in the moisture and live longer. if the air is less humid, like in california, they just drop to the ground or die. but when i'm in california, my problem is pollen which stays on the air longer if the air is dry. i can never catch a break. this explains why if you look at my fb posts and youtube videos i've been wearing a mask for the past 20 years (e.g. ian and stephen curry). before the pandemic people always ask me why i'm wearing a mask. nowadays when i forget to wear a mask people ask me why i'm not wearing a mask.

how to live longer

https://ian-crystal.blogspot.com, then search and click "how-to-live-longer" in the table of contents.

1. prioritize expensive protein over a car

the good news is the filipino masses can AFFORD most of the important gut health regimens. the bad news is the higher quality protein such as non farmed SEAFOODS, beef, goat, and native chicken, that is important for gut health is too expensive for the filipino masses. but i'm sure protein vegetables such as batong and monggo are good enough. TOFU is ok, but it should not be a main protein source because of the hormonal effects. in my experiments, tofu does not really improve my gut health. a limited amount of farmed produce such as poultry, pork, eggs, tilapia and bangus should also be ok.

when i was a kid, healthy foods such as seafoods and vegetables were cheap so they are what poor people regularly ate while only rich people ate pork regularly. nowadays, it's the other way around. only rich people can eat seafoods while poor people regularly eat pork barbecue sold in the sidewalks. this is because ANTIBIOTICS made it cheaper to mass produce farmed animals.

in my experiments, high quality protein does have a significantly positive effect on my gut health. since gut health has a much bigger impact on a person's quality of life compared to a brand new car, you should make sure you can afford high quality protein before you buy a brand new car. for the meantime, a 5 year old or even a 10 year old TOYOTA corolla or vios allows you to already enjoy the comforts and reliability of a good car while still being able to afford the high quality protein that can have a much bigger impact on your family's health and happiness.

if status and PRESTIGE is important to you, be aware that the trend nowadays is that high quality protein is more prestigious than driving a ferrari. in cebu, a humble karinderia called lola conching is frequented by celebrities because it serves high quality protein such as native chicken and fresh seafood. in the past, rich people flout their mercedes benz and BMW. nowadays, they flout their giant tuna on the table.

Friday, October 16, 2020

MAke Filipinos Healthy Again

E. walking

continuous glucose monitor (CGM)

eat the rainbow

resistance training and sprinting

prolonged fasting

1. prioritize expensive protein over a car

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