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 to be involved in 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

stress is one of the big contributors to cancer. according to my uncle bunny pages, the "absence of SYSTEMS" contributes to stress.

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 just stop by the freezer to grab your mafha meals and stuff them in your lunch bag. 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 because maybe they now have TIME to 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 and practice golf. she told me she needs to scrub her clothes to get the stains out. i told her stains on clothes are a badge of honor because it means you are smart enough to know that 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. rigidity -> loss of motivation

allow room for FLEXIBILITY when designing or scheduling your regimens. according to my uncle bunny pages, don't confuse consistency with rigidity. example, try your best to exercise 3 times a week but once a week is good enough. that's consistency. if you have a rigid mindset, you could lose motivation if it turns out you can only exercise once a week and next thing you know you fall off the wagon.

4. science -> motivation

another factor that contribute to sustainability is motivation. one way to increase motivation is to be convinced on the science behind the 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 listen to health videos when i'm stuck in traffic or waiting in line at the grocery.

you should also google the NUTRITIONAL BENEFITS of the foods i recommend. 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 foods is a good barometer for health. mafha foods 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 eats start to taste better as you become healthier.

1. green banana cardava/saba)

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.

wanna lose weight by cutting calories but still feel the PLEASURE of feeling full every time you eat? EASY !!! resistant starch does not get digested in your stomach, it's very low in calories, and does not cause glucose spikes (unlike rice). the yellower it is, the sweeter it is but the more glucose/calories it will have.

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. they can last 4 days in the FRIDGE. i don't reheat them because i don't mind eating them cold. you can also freeze them. don't remove the peel when freezing or refrigerating.

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 flat lands/terraces and complex irrigation systems (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).

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 by mixing it 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 really showered filipinos with so much blessings.

malunggay POWDER is just as nutritious as the fresh leaves. it's also very easy to make. just spread them on a flat tray (or used pizza box) and let them dry for 8 days (using a deep bowl will cause the bottom to rot). avoid the sun to avoid nutrient loss. then you can crush the leaves 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 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 10 days in the fridge. 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)

i notice experts are making it sound like you will die early if you don't get enough EPA&DHA omega-3s. epa and dha reduce inflammation and are essential for heart and brain health. epa specializes more on heart health. dha specializes on the brain, eyes, nervous system, and prevents anxiety and depression.

God really favors the filipinos because experts consider sardines and bolinao as HIGH-PROTEIN superfoods that have the HIGHEST amounts of EPA&DHA omega-3s and are AFFORDABLE for the filipinos masses. unlike most seafood, they are SUSTAINABLE. meaning they are abundant in the ocean and consuming them will not harm the environment. guso (spiny seaweed) is also a good source of protein that is affordable, sustainable, and contains a small amount of epa&dha.

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 less focused. fortunately, sardines, bolinao and guso are rich in selenium, which detoxifies mercury by binding with it to form stable, less toxic compounds. this allows me to enjoy tuna sashimi and still win golf tournaments.

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 serious 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 and bolinao allow you to eat peanuts and use any cooking oil without worrying about getting too much omega-6.

although monggo and malunggay contain ALA omega-3, your body needs to convert ala to epa&dha to balance omega-6 and the conversion is very inefficient. this makes the consumption of sardines and bolinao very important.

sardines and dried bolinao can TASTE better if you add calamansi or vinegar. they are usually eaten with eggs, which complement 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 further 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 and bolinao as low class. but these superfoods have been elevated to 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 cool influencers vehemently praising sardines. note that advancements in canning technology has made canned sardines safe to eat daily.

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 PLEASURABLE 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.

sardines, bolinao, and guso are EFFICIENCY stars. 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 don't have that mind blowing umami-rich flavor. instead of cooking, i soak uncooked dried bolinao in vinegar because cooking (especially frying) can decrease the epa&dha content by ~20%. i also buy and make guso in bulk and freeze them in single serve containers. freezing does not degrade the taste and nutrition of guso salad.

an average weight human needs ~3/4 cup of either sardines or bolinao twice a week to meet the epa+dha requirement. 1 serving of dried bolinao, which is ½ cup, costs ~P10 at the wet market and ~P17 at the grocery. a can of sardines (~155 grams) costs between P22 to P30. a cup of guso salad COSTS ~P20.

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 starting just 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 can 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.

the less you massage the cabbage, the crunchier the sauerkraut will be. you only need to massage the cabbage if you won't be adding brine. 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 too salty, simply RINSE it with water just before serving.

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 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. kimchi is more nutritious. example, the onions, garlic, and radish in kimchi help detoxify the liver. but it does not meet our simplicity and affordability criteria.

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.

your cells need glucose. but just like too much watering can damage a plant, glucose spikes can overwhelm and DAMAGE the energy factories (mitochondria) in your CELLS, which can lead to diabetes (insulin resistance), heart disease, and organ damage (e.g. eyes, kidneys). it can also cause brain fog which explains the corny jokes in this book - i was eating lumboy. although a glucose spike can give you a short-lived burst of energy, it is followed by fatigue or low energy (sugar crash).

filtered TAP water is generally safer than bottled water. it has less contaminants such as microplastics. bottled water is filtered tap water + microplastics. i haven't met a filipino who believes this. this is a sign that most likely this book is just garbage. meanwhile, people who don't vote for corrupt leaders such as norwegians, swedish, danish, and singaporeans overwhelmingly drink tap water.

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 experiment. example, maybe you want to replace cardava with PURPLE camote (sweet potato) because you want your brain to stay sharp even when your 100 years old (anthocyanin). or add ampalaya (bitter melon) to your regimen because it improves insulin sensitivity (lowers blood sugar).

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 better than the ones i found 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 tastier, 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 (contains LYCOPENE, a very powerful anti-oxidant)

it's easy to undercook and overcook bolinaw. 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. the term 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

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 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 are 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, seafood, 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 red 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 because they are more processed and have higher glycemic index.

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.

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 maybe the reverse is also true. if you eat malunggay only once a week, it also has no effect.

i notice that the law of DIMINISHING return applies 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. this is negative side of "adaptation" and "immunity".

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 defrost 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

many filipinos are unaware that frequent lack of sleep in the long term raises the RISK of obesity, diabetes, depression, high blood pressure, and heart disease.

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. it's not just people are unhealthy because they don't eat healthy and get enough sleep and exercise, but also, people don't eat healthy and get enough sleep and exercise because they are unhealthy.

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. 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

we all know taking long walks is healthy. the problem is lack of motivation. maybe a little science will motivate you - 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.

walking is scientifically proven to improve BRAIN function, mental clarity, and creativity. no wonder why great ideas suddenly pop-up when i'm walking. it also improves memory. i urge my barrio golf disciples to hit 2 birds with 1 stone by studying japanese while walking. mafha is part of the barrio golf ecosystem and learning japanese is a realistic 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

many filipinos are unaware that not getting enough sunlight can lead to higher risk of bone fracture and osteoporosis, poor immune system (frequent infections), fatigue, muscle pain, slow wound healing, depression, heart disease, and diabetes. we need at least 15 minutes of sunlight a day in order to get enough VITAMIN D. getting lots of sun always helps me get a good night's SLEEP.

for those who can't get enough sunlight (e.g. call center agents and nurses working the night shift), the good news is vitamin d SUPPLEMENTS are highly effective at maintaining adequate vitamin d levels.

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 diet and regimens (sleep, walking, sunlight) helped fixed many of my health issues, it was intermittent fasting that had the biggest impact. after watching all the videos about fasting, my final verdict is to do a 16/8 daily fast where i fast for 16 hours and consume all my calories within an 8-hour window.

i eat only 2 meals a day and avoid snacking. experts used to recommend frequent small meals. turns out it can lead to INSULIN RESISTANCE (pre-diabetes). 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).

once a month, i do a 24-hour fast (skip the 1^st meal) to trigger AUTOPHAGY. autophagy prevents many diseases and helps you look young by cleaning out damaged cells, recycling old parts, and regenerating new, healthy components.

H. advanced mafha

health is not binary and nutrition is not an exact science. they are SPECTRUMS that involve some GUESSING. maybe the suggestions in this book so far are enough to prevent you from getting cancer. maybe you need to do more. not even the best doctor or scientist can know for sure.

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 would still be glad i made the decision. in everything i do in life, i never really worry about the results. what's important to me is i ENJOY the journey and i don't leave any stone unturned. resistance training and sprinting releases dopamine that makes me feel high. even if my mafha advocacy ends up being a failure, avocado farming is just as fun for me as a billionaire riding a submarine to explore the ruins of the titanic. too soon? distributing free samples of frozen avocado meals to the schools feels better than the motion sickness i always feel when traveling to exotic places.

1. avocado

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 does not make me feel full and energetic. 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, it's also NUTRIENT dense. it's rich in monounsaturated fats, which lowers bad cholesterol and increases good cholesterol. it's also high in soluble fiber, insoluble fiber, and many important vitamins and minerals that help prevent cancer, diabetes, and heart disease. a medium avocado contains 65% of the amount of protein in 1 egg.

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 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. i think filipinos are wasting a lot of these blessings and opportunities to be healthy and self-sufficient.

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!!! and although most avocados are seasonal, there are also non-seasonal varieties.

i like to pair avocado with salted PEANUTS. 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. it's also high in omega-6. 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. the omega-3's in sardines and bolinao will balance the omega-6 in peanuts.

if you are not diabetic, i guess it's ok to SWEETEN your avocado meal with banana, pineapple, and/or grapes. for efficiency and flexibility, i freeze the sweetener fruits separately (in single serve containers as always).

if you have avocado trees, you can earn money by selling frozen 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 promoting 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 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 also in the hands of influencers and celebrities, not just political leaders.

2. tablea (pure ground cacao)

tablea drink (sikwati) is another SUPERFOOD that the filipino masses can afford. it's only ~P7 per cup. choose the ones with no additive (no sugar or food coloring). although according to the fda and efsa, xanthan gum stabilizer is ok.

the health benefits are similar to malunggay. just like malunggay, tablea contains FLAVANOLS, which are powerful antioxidants and anti-inflammatories that protect cells from damage and reduce risk for heart disease, cancer, and diabetes. they support brain health and potentially combat aging by neutralizing harmful free radicals, reducing inflammation, and improving cellular function.

tablea, malunggay, and avocado contains TYROSINE, which improves memory, focus, and mental performance, especially under stress by helping produce crucial neurotransmitters like dopamine, adrenaline, and thyroid hormones. it supports mood, alertness, and potentially helps prevent depression and fatigue.

COFFEE also contains flavanols and tyrosine. but caffeine disrupts sleep and reduces REM (rapid eye movement) time, especially with higher doses or intake closer to bedtime, creating poorer quality rest and a cycle of dependency. rem sleep is crucial for brain and emotional health. 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.

as much as possible, avoid adding SUGAR. you will get used to the bitter taste (just like beer drinkers), especially if you think of the health benefits. a teaspoon of sugar every day will probably not cause a glucose spike, but it can contribute to insulin resistance, liver damage, and heart disease. it can also contribute to anxiety and depression. but i think a little sugar once a week is ok.

to avoid the annoying undissolved tablea chunks in your drink, let it SIMMER for at least 3 minutes.

tablea is made from ground CACAO beans. just like avocado, cacao grows easily in the philippines. but since tablea is not a meal by itself and it is already affordable to the filipino masses, i think it's better to prioritize the planting of avocado trees.

3. purslane (ulasiman)

purslane is another nutrient dense SUPERFOOD that grows and spreads fast in the philippines. it's just as nutrient dense as malunggay except it is much higher in ala omega-3s and it TASTES BETTER. it's slightly sour and tangy, with a crisp, juicy texture and a hint of lemon and salt. you could make purslane powder the same way you make malunggay powder.

i voted malunggay to the all-star team instead of purslane because malunggay is already POPULAR in the philippines. moreover, unlike malunggay (which is a tree), purslane is a weed that grows on the ground so it might have a stigma. i remember a filipino friend in america telling me he does not eat salad because he did not come all the way to america just to eat like a goat. the remedy is to promote the viral videos in youtube of attractive people with magnetic personalities eating purslane straight from the ground.

according to google's AI, it is impractical and not feasible to eat lots of purslane to satisfy the EPA&DHA omega-3 requirement. it is still important to eat fatty fish such as sardines and bolinao. purslane is also high in oxalates, so consuming it in high amounts is probably not a good idea if you are prone to kidney stones (same with malunggay, although the bitterness of malunggay will prevent anyone from consuming too much of it).

you could raise free range CHICKENS and feed them purslane to increase the DHA in their eggs. you can make money by selling the eggs to wealthy folks. you can gain customer trust by having the eggs tested in dost-fnri, intertek, and sgs to determine the epa&dha content and including the test results in the label or your website. you could document everything and add it to your youtube channel. you should also make it clear in the label that your eggs are rich in dha but low in epa. also explain that although a 50-50 ratio of dha-epa is ideal, experts say that the combined epa+dha is what's important, even if the epa is very low.

4. broccoli sprouts

broccoli contains SULFORAPHANE, which helps counter some of the harmful effects of smoking, drinking alcohol, pollution, and microplastics. it does this by enhancing the body's detoxification processes and reducing oxidative damage. this counters the extensive use of plastic bags when filipinos buy and store food. the bad news is that broccoli is too expensive for the filipinos masses.

the good news is, scientists (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 toxins. however, they also pointed out that no human studies have been conducted to prove this (only animal studies).

if you can AFFORD it, i think adding broccoli to your diet is a good bet just in case malunggay is not enough to counter the harmful effects of smoking, drinking alcohol, pollution, and microplastics.

broccoli SPROUTS are better because they contain 20 to 100 times more sulforaphane than mature broccoli. sprouting broccoli is quite easy. just google for instructions.

you can order broccoli sprouting SEEDS online (e.g. shopee or lazada) for ~P100 per 25 grams (which is enough to make in a 32 oz jar). shipping is ~P100 so it's better to order in bulk to save on shipping. you also need to order the sprouting kit (jar, screen lid and bottle holder) which costs ~P500 each including shipping.

the seeds become ready to eat sprouts in just 5 days. but sprouting broccoli violates our efficiency mantra because you will need to rinse twice a day during the 5 days it is sprouting. the solution is to make in BULK (e.g. good for 1 month) then freeze them. you will need to spend money on lots of sprouting kits.

broccoli sprouts have a slightly bitter, radish-like TASTE. but it's a perfect ingredient to add to filipino fave dishes such as adobo. you can add it to the tispaghetts sauce instead of malunggay. let's call it the broccoletti side dish.

5. fatty/oily fish alternatives

for those allergic to seafood or anything that swims, you can take ALGAE oil supplements. it usually cost ~P60 per gel (including shipping), each gel containing ~300mg of dha(250mg)+epa(50mg). the minimum requirement is 1 gel or 300 mg of epa&dha a day (~2 grams a week). the more you take the better as long as you don't exceed 10 gels (3mg) a day.

there are other kinds fatty fish (high in epa&dha omega-3). God really favors the filipinos because the higher epa&dha omega-3 a fish has, the cheaper (and more environmentally sustainable) it is. it's just that the more expensive fish TASTE better. i'm including this section for filipinos who might also want to include the more expensive fatty fish in their diet.

an average weight human needs roughly ~2 grams (~2,000 mg) of combined EPA&DHA a week (300mg/day). remember that although a 50-50 ratio of dha-epa is ideal, any ratio is still ok.

as a benchmark, 1 can (~155 grams) of SARDINES contains a whopping ~2 grams of dha(1 gram)+epa(1gram). note it's also the ideal 50-50 ratio. so eating 1 can a week, which costs ~P25, is enough. a typical serving size of BOLINAO (½ cup or 35 grams) has ~600 mg of combined epa+dha. so eating 2 servings a week is enough (~P10 per serving).

mackarels such as ANDUHAW (island mackarel) and GALUNGGONG (round scad) are also very rich in epa&dha omega-3s and are quite affordable. a single serving (150 grams with bones) of anduhaw cost ~P38 and has a whopping ~2 grams of combined dha(1.3 grams)+epa(.7grams). so you only need 1 serving per week. a single serving of galunggong (200 grams with bones) cost ~P60 and has a respectable ~860 mg of combined dha(680 mg)+epa(180 mg). so you need to eat 2 servings a week.

KITONG (rabbitfish or spinefoot) is my favorite. a single serving (200 grams with bones) cost around P100 and contains ~400 grams of dha+epa. so if kitong is my only fatty fish menu for the week, i eat it twice a week, and lessen my cardava so i can eat half a kilo per meal in order to get my 2 grams of dha+epa for that week.

another fave of mine is LAPU-LAPU (grouper). however it only contains 50mg of dha+epa per 200 mg serving and cost around P240. so i only eat it for the protein and selenium, a vital trace mineral that boosts antioxidant enzymes, supports immune function, and may reduce risks for certain cancers and heart disease.

what makes me sad when living in america (aside from not having maids) is that i miss my favorite seafood. i can't afford the really fresh and wild caught seafood so i eat SHRIMP and SQUID, which have decent amounts of epa&dha. shrimp has ~500 mg of combined dha(250 mg)+epa(250 mg) and squid has ~1,000 mg of combined dha(750mg)+epa(250mg) per 200 gram serving. both cost ~$6(P300) in america and ~P120 in the philippines per 200 gram serving. eating shrimp twice a week or squid once a week already gives me half of the epa&dha requirements.

TUNA and SALMON are also high in epa&dha. but tuna is high in mercury and salmon has some environmental concerns (which i suggest you research and decide for yourself).

6. kefir

kefir is a PROBIOTIC drink that tastes like yogurt. it has a higher concentration and greater diversity of probiotics compared to sauerkraut. while both are excellent fermented foods, milk kefir is a more potent probiotic source, often containing up to 40-50 different strains of bacteria while sauerkraut only has ~28 strains.

aside from helping you feel happier than a billionaire, kefir and sauerkraut help improve digestion, lower blood pressure and cholesterol, prevent cancer, improve the immune systems, reduce asthma and allergies, and help you sleep. they are both rich in vitamin K2, which supports strong bones and help prevent the calcification and hardening of arteries. it does this by activating proteins that direct calcium to bones and away from arteries.

kefir ORIGINATED in the northern caucasus region where it is a dietary staple. folks in the region are renowned for their longevity, having the highest proportions of centenarians in the world. kefir is used for hospital patients and infants in eastern europe. recently, kefir has become a much sought-after food with a rapidly growing global market.

the ingredients and methods for making kefir was a closely guarded SECRET for hundreds of years. owning kefir ingredients was equated with wealth. in the early 1900's, doctors in russia tried to seduce a tribal leader in the caucasus mountains using a beautiful woman to get the ingredients. the tribal leader refused to give the ingredients and instead forced the woman to marry him. the woman was rescued and the czar of russia ordered the tribal leader to give 10 lbs of kefir ingredients to the russian doctors.

today, filipinos do not need liza soberano to seduce a tribal leader in order to obtain kefir ingredients. you can just order ONLINE in lazada (~1,500 including shipping) or www.healthykefir.shop. the company is located in laguna.

the ingredients to make kefir are called kefir GRAINS. i prefer to call them "kefir microorganisms" because they are actually LIVE symbiotic colonies of bacteria and yeast that you constantly need to feed or else they will die. just like humans, it's easier to grow their population than make them from scratch (unless you are God).

it's better to make your own kefir because COMMERCIAL kefir is usually made from powdered kefir, which contain considerably fewer probiotic strains.

MAKING kefir is easy. just put the kefir grains in a jar and add 1 cup whole milk (full fat or full cream) for every 1 teaspoon of kefir grains. cover the jar with cloth and store at room temperature. the grains will feed on the sugars (lactose) in the milk and convert it to kefir in 12-24 hours. stirring occasionally is better but not necessary. a longer ferment will yield more probiotics but taste more sour than a shorter ferment. use a nylon or plastic strainer to separate the grains because a steel strainer might kill the grains. when straining, just stir mildly with a rubber or plastic spatula. do not press on the grains. RE-USE the grains to make a new batch.

65% of the population are LACTOSE intolerant. but the kefir grains feed on lactose (natural sugar in milk) and make it ok for lactose intolerant people to drink. but this also means you should not use lactose free milk or else the kefir grains will starve to death.

using MILK that is less PROCESSED results in a kefir with more probiotics and faster growing grains. raw milk is the best. standard or flash pasteurized milk is still good. unfortunately, it's very difficult to find raw or stand pasteurized milk in the philippines. in cebu city, you can buy them at carmen's best. UHT or ultra-pasteurized milk is not ideal, although it still worked for me. but it's probably why it took 1 month for my kefir grains to double in size instead of 2 weeks.

using MILK that has more FAT helps kefir grains grow and multiply faster and healthier because the extra fats and nutrients provide more food for the beneficial microbes. lower-fat milk still works, but they can cause grains to become smaller and less active.

the amount of fat should at least be 3.5% fat, which is the same as 3.5 grams per 100 ml, which is the same as 8.8 grams per 250ml (250ml ~ 8 ounce ~ 1 cup). they are usually labeled as "WHOLE", "full-cream" or "full-fat" milk. the higher fat content the better. google's AI says 4% fat milk exists but i never saw one. the highest i found is 3.7%. avoid "reduced-fat" (2% or 2 grams/100ml), "low-fat" (1% or 1 gram/100ml), and skimmed milk (almost 0%).

the RATIO of MILK to kefir grains can vary wildly from 1 cup milk to 1 teaspoon grains to 4 cups milk to 1 teaspoon grains. less milk has more concentration of probiotics, more sour taste, and less lactose. when my kefir grains just arrived, i started with ½ cup to 1 teaspoon ratio for the first 2 batch (2 days) in accordance with the instructions that came with the packet. it took 2 weeks for the grains to start growing, maybe because it had to adjust to the UHT milk.

the ideal TEMPERATURE for kefir fermentation is the same as the comfortable temperature for humans (aircon room or 72°F/22°C). a warmer temperature speeds up fermentation. but if it's too warm (above 85°F/30°C), the grains can get damaged. if you have no aircon, use less milk (1 cup to 1 teaspoon grain ratio) and shorter ferments (12 hours). fermenting in the fridge can take 7-14 days. if you want to take a long break from making kefir, you can keep the grains in milk in the fridge for 3 weeks or let them hibernate in the freezer up to a year.

kefir is fermenting correctly if it has creamy smell while SPOILED milk has an unpleasant smell. both taste sour but spoiled milk has an additional bitter taste.

OVER FERMENTATION happens when the milk runs out of lactose. over fermented kefir has a WIDE separation (> 10%), with curds (milk solids) and a yellowish, watery liquid at the bottom, top or pockets. occasional over fermentation is ok. but repeated over fermentation will weaken the grains. to fix over fermentation, shorten the ferment time, store in cooler temperature, and/or add more milk.

the kefir is ready to strain when you see a thin line of separation (< 10%) at the bottom. i actually prefer over fermented kefir because it has less lactose and i like the strong sour taste. so i over ferment WITHOUT WEAKENING the grains by leaving the strained kefir at room temperature for another 24 hours (2^ND fermentation). kefir will also continue to ferment in the fridge, but at a much slower rate (~10 days).

there are different levels of LACTOSE INTOLERANCE so you need to experiment. start with ½ cup of over fermented kefir per day and keep DECREASING (e.g. ½ cup every other day) until the symptoms don't occur anymore (e.g. bloating, growling stomach, etc...). ½ cup of kefir once a week is still very beneficial. drinking kefir with or after a MEAL lessens the symptoms. yogurt has pretty much the same lactose amount as kefir. so if i eat yogurt, i decrease my kefir consumption accordingly to prevent overwhelming the lactase enzymes in my stomach.

i can only drink ½ cup of over fermented kefir 2 times a week. therefore, i end up producing a lot more kefir than i consume. i give away my SURPLUS kefir to my friends and family. if no one wants my extra kefir, i ferment in the fridge to slow down fermentation (1-2 weeks).

just like humans, kefir grains GROW and multiply. when you have too much kefir grains, you can legally sell them or give them away unlike humans where you can get charged with human trafficking. you can just post in facebook "i'm giving away my extra kefir grains. first to comment will get it". filipinos can do a bayanihan spirit where rich people will start making kefir and eventually it will become affordable to the masses when it becomes abundant.

eventually, the COST of adding kefir to your diet becomes the price of milk, which is ~P14 per ½ cup serving.

a better alternative for filipinos is to make kefir using young COCONUT water instead of milk. the nutritional (e.g. probiotic benefits) are similar. the grains are called "water kefir", which you can order online (shopee or lazada). the steps are similar, except the fermentation time is 24-48 hours instead of 12-24 hours.

as a side note, KESONG PUTI is also a probiotic if it is fermented and not pasteurized. the ones from laguna and cebu are usually fermented. the ones from cavite and bulacan usually use vinegar or citrus, which kills the good bacteria.

7. plant once, harvest forever

i was blown away when i realized there are many SUPERFOOD crops that you only need to plant once, then harvest continually for many years (PERENNIAL plants). maybe i'm missing something. but i don't understand why i've never heard of a campaign to prioritize or plant perennial superfood crops in abundance in order to promote self-sufficiency and food security. i don't also understand why tropical countries such as venezuela would experience severe food shortages and widespread hunger during an economic crisis.

you can harvest CARDAVA 2-3 times a year for 3-20 years. wow !!! a MALUNGGAY tree can last 20-40 years. AVOCADO can be harvested once a year for 20-30 years. CACAO (tablea) can be harvested twice a year for 25-35 years.

of all the superfood crops i highlighted so far, only monggo, cabbage (sauerkraut), and broccoli need replanting. and for each of these non-perennial superfoods, there are perennial ALTERNATIVES that are even healthier. malunggay is believed to offer more potent detoxifying benefits than broccoli. coconut water kefir has more diverse probiotics than sauerkraut. a much better alternative to monggo is a perennial superfood crop called winged bean. i don't understand why filipinos choose monggo over winged bean.

WINGED BEANS are often regarded as "one-species supermarket" due to their high protein, fat, vitamin, and mineral content. the entire plant is edible and nutritious. if you are too lazy to cook, you can eat the roots (tubers), leaves, and young pods raw. amazing!!!

the MATURE seeds of winged beans can have 2 times more protein than monggo. they are cooked the same way you cook monggo seeds. you also have to soak them in water for 5 hours. just like avocados, they are rich in monounsaturated fats (omega-9). however, they are also high in omega-6 (note that avocados and monggo are not considered high in omega-6).

since mature winged bean seeds are high in omega-6, make sure to also include fatty fish (e.g. sardines and/or bolinao) in your diet. or you can just eat the YOUNG PODS instead of the mature seeds. the young pods have lower omega-6, but they also have lower (but still significant) amount of protein. the young pods are delicious if you cook them the same way you cook ampalaya (bitter melon) or adobong sitaw (batong/string beans). just google the recipes. note that young winged bean pods have higher protein than stringed beans. you also need to keep replanting stringed beans.

i think an easy way to promote self-sufficiency and food security is to make it a fun activity to plant BREADFRUIT trees in the millions of hectares of government owned forest/timberland, watersheds, and unused/abandoned lands that were distributed (via olt and carp) to farmers. a breadfruit tree can last for 70 years and feed 2 people for an entire year. just like cardava, it is rich in resistant starch, but it survives super typhoons, droughts, and requires no fertilizer and pesticides.

CASHEWS might seem a better alternative to peanuts because you only need to plant once then harvest once a year for 25-30 years. however, this positive is outweighed by the complex, toxic, and labor-intensive harvesting and processing requirements.

for those living in cooler highlands, sunchokes (jerusalem artichokes) and asparagus are very good perennial crops. they are high in INULIN, which is a top prebiotic. unlike camote (sweet potatoes), they don't cause glucose spikes, so they are perfect for diabetics. the problem with these crops is that they can be invasive and very difficult to remove later on. but why remove these expensive and delicious superfood crops?

8. resistance training and sprinting

if you want to be playing soccer with your great grandkids when you are 100 years old, you need to include resistance training and sprinting. for INSPIRATION, search "100-year-old and 102-year-old runners break world records" and "105-year-old sprinter sets world record" in youtube.

in the past, we thought MUSCLES were just for strength and looking good. we thought muscles had nothing to do with health and LONGEVITY. but science has confirmed that even if you eat healthy and get enough walking exercise, low muscle mass increases mortality risk by 40-50%. muscles act as a glucose sink, so more muscles contribute to lowering blood sugar and preventing insulin resistance. muscle contraction (lifting weights) produces the longevity protein klotho, which is critical for the longevity and repair of all organs.

muscles help prevent falls and HIP FRACTURE. in older adults, hip fractures have shockingly high morbidity and mortality risks. common consequences include loss of independence and mobility, infection, bleeding, delirium (confusion), blood clots, and chronic pain. nowadays, news of a love one getting a hip fracture hits me like the event is a heart attack, except the death is not sudden.

resistance training and sprinting is not only good for your cardiovascular and bone health, they literally make you feel happier than a billionaire. the phrase is not just marketing or clickbait. they trigger the release of feel good chemicals like DOPAMINE, endorphin, and serotonin (natural and healthy shabu!!!).

the feeling of increased motivation, pleasure, reward, and accomplishment when doing intense exercise is nicknamed the "RUNNER'S HIGH" and "WEIGHTLIFTER'S HIGH". it boosts confidence and self-esteem, reduces stress, clears mental clutter, and reduces anxiety. it even enhances focus, resilience, and problem solving in the long term (neuroplasticity/cognitive adaptation).

in my opinion, you should eat at least 3 MEALS (instead of my recommended 2 meals a day) whenever you do any intense physical activity that day (e.g. resistance training or sprinting) or if you are ILL (e.g. flu).

exercise (especially weight lifting) can be hazardous if done improperly. search youtube for a DEMO on any of the exercises mentioned in this book.

to slow down age related muscle loss and prolong FUNCTIONAL INDEPENDENCE, the leading expert on healthy aging, dr. vonda wright, recommends lifting heavy weights 2-3 times a week: 4 sets of 4 reps of dead lifts, bench presses, and squats (my session only takes ~30 minutes).

additionally, dr. wright recommends you add the following ACCESSORY lifts that support the major lifts and target individual muscle groups: 4 sets of 8 reps of bicep curls, triceps kickbacks, upright rows, bent-over reverse fly, pull-ups or rows, and overhead shoulder press. adhering to the mafha goal of simplicity and practicality, i think these accessory lifts can be optional.

according to dr. wright, it's never too late to lift weights. there is no upper AGE limit. even if you can't get off a chair, in just 6-12 months, you can reverse the trajectory of your FRAILTY. allow your ability to adapt or progress naturally. example, start with body weight, then bands or machine weights, then dumb bells or kettlebells, then barbells.

the good news is God and mother nature is very forgiving. notice you only need to lift weights twice a week for 30 minutes. not only that, if you've been lifting weights consistently for about a year, you can take a break from lifting weights for 2 months without a significant decline in your progress.

if you really don't like lifting weights, i found a video in youtube that i think is the best ALTERNATIVE. in youtube, search "over 60? these 5 exercises are better than walking". the video is in the "senior secrets" channel.

dr. wright also recommends 4 rounds of 30 second SPRINTS, resting 3 minutes in between. she says it's not really about running per se, but achieving maximum heart rate effort. therefore, sprints can be done on a treadmill, exercise bike or rower. she recommends you do these 1-2 times a week. she also emphasizes that these should be done after proper warm-ups and advises those who haven't sprinted in years to consult a doctor before starting.

summing things up, the REGIMEN i recommend is to do the major lifts twice a week, accessory lifts once a week, sprint once a week, and walk for 30 minutes twice a week. so you get 1 day a week of rest. i make my exercise sessions more enjoyable by listening/watching netflix, youtube, podcasts, ebooks, etc...

don't forget you need enough PROTEIN to build muscles, which is .8 grams/day per kilogram of body weight. example, i weigh 65 kg (145 lbs), so i need 52 grams of protein per day. i can achieve that with 2 cups of cooked monggo (28g), 1 can of sardines (18g), and 4 green cardavas (6g).

dr. wright recommends taking CREATINE supplements if you are lifting weights and/or sprinting. the recommended 3 grams of creatine a day cost ~P15/day.

9. prolonged fasting

intermittent fasting is less than 24 hours or less while prolonged fasting is more than 24 hours. as the name implies, prolonged fasting magnifies the benefits of intermittent fasting (e.g. DEEPER AUTOPHAGY or cellular cleaning). i think my intermittent fasting recommendation is good enough for relatively normal people. but if you have health or weight ISSUES that can't be SOLVED by intermittent fasting, consult a DOCTOR to see if prolonged fasting can help.

i thought a 3 days fast too much. so i was shocked when my high school classmate told me she plans to go on a 5 day fast. she looks like she does not have any weight or health issue so i wanted to ask her why but i did not want to be nosy. then another high school classmate told me she went on a 7 day fast. wow!!! i swear she looks much YOUNGER than she was 15 years ago.

i'm planning to do a 3-day SARDINE fast to see if ketosis will help my golf game. i will also recommend it to sugar addict friends to see if it can break their addiction.

10. eat the rainbow

one of my joys in life is eating fruits so i was sad to learn fruits are notorious for causing GLUCOSE (blood sugar) SPIKES. as it turns out, sugars in fruits (fructose) are just as bad as table sugar (sucrose) and sugar in soft drinks (high fructose).

then i was happy to learn i can still enjoy my favorite fruits by following the glucose HACKS of glucose goddess jessie inchauspé, such as eating them after a healthy meal, exercising, and adding vinegar to my water. besides, adhering to my "diminishing returns" theory, i will only eat fruits once a week even if they don't cause glucose spikes because eating sweets every day will lessen the pleasure.

i even think eating fruits and doing the glucose hacks should be encouraged because it's a pleasurable way to get very beneficial NUTRIENTS. example, apples are high in pectin, a soluble fiber that is highly beneficial for gut health by feeding good bacteria and aiding digestion, potentially reducing cancer risk, binding heavy metals for detoxification, and boosting immunity.

in my generation and older generations, eating rare tropical fruits is very SPECIAL. i went to my aunt's house to harvest lumboy and i was stunned to learn her maid's children have never tasted lumoby. i let them taste it expecting to blow their minds but instead they said they don't like it. they only enjoy jollibee and soft drinks. maybe it's because their gut microbiome is already ruined by poor diet. very sad.

11. eat purple, black or red

if you want your brain to stay sharp even if you are 100 years old, eat lots of purples, blacks, or reds. any PART of the fruit or vegetable that is purple, black or red usually contains ANTHOCYANIN, a type of polyphenol that is a very powerful antioxidant and anti-inflammatory. it has anti-aging effects and potentially reduces risks for heart disease, cancer, neurodegenerative issues (like alzheimer's), and type 2 diabetes by fighting free radicals, improving blood flow, and supporting brain, eye, and gut health. it helps lower blood pressure, protects skin, improves vision, and may even fight viral infections.

notice the collage of my favorite tropical fruits in the previous page contains some purples, blacks, and reds. be aware that ONLY the PART that is purple, black or red contains anthocyanin. example, the purple skin of mangostein is rich in anthocyanin, but because you only eat the white part, then it is not considered rich in anthocyanin. this also means that when you eat purple star apple, try to scoop deeper because the meat is more purple near the skin.

anthocyanins are significantly reduced by high heat, so it's better to eat your purples and reds UNCOOKED.

i like to pair my bolinao and sardines with uncooked RED ONION (~1/2 medium size). aside from being rich in anthocyanins, onions contain the top prebiotic INULIN (which makes the shabu manufacturers in your gut happy). it also detoxifies your liver because it is high in sulfur compounds.

if you are not allergic to nightshades, don't be ashamed to add more EGGPLANTS to your sinigang. although the anthocyanins are significantly reduced during cooking, any amount helps. but be aware that eggplants contain solanine, which some studies suggest may worsen arthritis in specific individuals.

if you are rich, you might think it's a good idea to eat lots of expensive california BLACK GRAPES, raisins, or prunes. it's a good idea as long as you also do the glucose hacks because they are notoriously high in fructose.

a better idea is to order lots of sugar-free dried BLUEBERRIES online (lazada or shopee). i was able to order 1 kilo for P982 (includes shipping).

i've already given you what i know on how to be healthy. the rest of this book contains more of my annoying RANTS and personal stories.

II. misinformation

i'm not an EXPERT on anything. so why would you read my book? i don't know. you tell me.

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 fire-hosed 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."

A. best guess

a boring way to learn how to detect and NAVIGATE misinformation is to read this chapter.

if an ISSUE is controversial, there are usually tons of arguments supporting each side. most of the time we really are just making our best guess. if we are lucky, only time can tell who is correct. it baffles me to see so many highly educated people argue as if their side is 100% correct and the other side is just stupid.

controversial issues usually boil down to arguing whether you should be attracted to the opposite sex or not. it has more to do with our genetic makeup or brain wiring. nobody ever chooses a political side after weighing the pros and cons. what i just said is an example of a SWEEPING GENERALIZATION fallacy. of course there are exceptions. they are called independents.

not knowing how to make the best guess can be detrimental to your health. in order to make your best guess, it is important to know how to detect and avoid the different types of logical FALLACIES. search "examples of logical fallacies" in the internet. these fallacies tend to overlap and have different names. example, "jumping to conclusion", "hasty generalization", and "stereotyping" more or less mean the same. a beautiful poster containing the list of common fallacies should be hanging on all workplaces, classrooms, and dining tables so that if someone makes a fallacious argument you can just point to the corresponding item in the poster. i will only highlight the more important fallacies that can affect your ability to make decisions regarding your health.

B. drinking urine cures dengue

a common fallacy people make when making health related decisions is assuming that because event b happened after event a, event a CAUSED event b (post hoc ergo propter hoc).

example, i know a lot of highly educated friends and family who believe MANGAGAW herbal tea can cure dengue because they have witnessed a lot of dengue patients who got cured after drinking it. they just need to realized that the mortality rate of dengue is less than 1%, which means if 100 dengue patients drink urine, 99 would be cured. does that mean urine cures dengue? the good news is mangagaw is healthy and does not cost anything because it's just a weed.

in my hometown, many barrio folks believe in this certain MEDICINE that is supposed to cure dengue. the truth is dengue has no cure. the disease is managed by relieving symptoms and preventing dehydration (e.g. high fluid intake and using paracetamol for pain and fever). i understand why authorities will never dare stop the sale of that medicine. can you imagine if someone dies from dengue and the entire barrio believes you are to blame for the death because you prevented people from obtaining that medicine?

during covid-19, our governor had a public spat with some doctors about steam inhalation therapy (TUOB). although tuob can help alleviate covid-19 symptoms, there is no scientific evidence it can prevent covid. in my opinion, as long as it does not hinder the recommended ways to prevent covid, i think it can have a placebo effect. i mean, there is no physical scientific evidence that religion makes you healthy, and yet scientific studies consistently indicates that regular religious service attendance is associated with increased longevity, with some studies estimating an additional 4 to 7 years of life for active participants.

a medicine or health claim needs to undergo long and complicated CLINICAL TRIALS or scientific studies.

our brain has a tendency to only look at what we like to see and hear. i know lots of highly educated people repeatedly fall for pyramid schemes because they only look at the success stories and ignore the possibility that maybe there are thousands who failed so the PROBABILITY of success is very low. if i try to point this out to them, they refuse to listen to me.

C. centenarian chain smokers

a lot of my childhood friends started smoking when we were just kids. they would tell me it is stupid to think smoking is unhealthy because they know someone who is a lifetime chain smoker who reached 100 years old while many non-smokers have died early from a disease. this is an example of ANECDOTAL evidence fallacy, "cherry picking" or "hasty generalization". i should have told them that it should also be ok for them to jump from the rooftop because many gymnasts can do it without getting hurt. just like gymnasts have higher than normal bone density, centenarian chain smokers have faster than normal cellular repair systems that allow their body to resist the harmful effects of cigarettes.

elon musk is very successful even if he smokes WEED. this does not mean smoking weed cannot impair cognitive ability. maybe elon's IQ is too high for his well-being and smoking weed tones it down to a healthier level. maybe for most people, smoking weed can destroy their life because they won't be able to get a job that meets their standards. smoking weed is ok if your cognitive ability is very high relative to your career choice.

celebrities who advocate for the legalization of marijuana should also warn people about the consequences. if you are GIFTED with acting or singing talent, maybe you don't need to maintain your optimal IQ. but marijuana can be disastrous to average people who need to maintain their optimal IQ in order to achieve a certain level of career success that meets their standards and expectations.

maybe this book is just garbage because everyone already knows that SUGAR is bad for their health and yet too many people continue to consume too much sugar. but maybe it's because they believe the ill effects of sugar will only happen far into the future and they are ok with that. maybe if they are made aware that a healthy lifestyle can make them feel happier than a billionaire even if they work at a boring or tiring job, they will be more MOTIVATED to live healthy.

to a lesser degree, people who are born with exceptional MENTAL APTITUDE are like centenarian chain smokers. they need less energy to excel in school and career compared to normal people. they don't need the serotonin from a healthy gut because the honor and gratification of excelling in school or career provides the stimulation. they usually end up having influence in society as teachers, politicians, managers, entrepreneurs, etc...

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 worsens. what if the drug epidemic that is plaguing many societies can be reduced significantly if politicians and influencers promote the knowledge in this book? no one is insulated from the problems of drug abuse. it can easily happen to someone in your family or someone in your family can become a victim of a drug related crime.

imagine if supposedly depressed, low energy, or sickly people suddenly have no trouble getting a good night sleep and waking up early. at school or work, they feel HAPPY and energetic and time just flies because their gut has lots of good bacteria that are producing serotonin.

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. but studies have shown that probiotics or fermented foods can reduce sugar cravings. this means gut repair is 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.

D. charisma hazard

ideally, we should evaluate information based on facts and MERIT. in reality, we evaluate information based on the AURA or charisma of the messenger. if we are dying from a disease and a person with very poor charisma gives us a medicine that will cure the disease, we would rather die than give that person the satisfaction of saving a life. on the other hand, if a very charismatic person is selling something, we will happily buy it even if it's useless to us. of course i'm just exaggerating, but it's true to a certain extent. i call it the "charisma hazard".

according to google, charisma is the magnetic personal CHARM, attractiveness, and ability to INFLUENCE and inspire others. for the purpose of this book, let me extend the definition of charisma to institutions of AUTHORITY and power and people with high STATUS in society.

for ~40 years (1970s-2010s), we all listened and followed what the government and media said regarding our health. at first glance this seems like a good thing because it prevents dangerous misinformation from spreading. but according to an article in the guardian by ian leslie, the nutritional advice that the charismatic nutritional establishment gave was profoundly FLAWED, which caused the unnecessary deaths and sufferings of hundreds of millions from diabetes, heart disease, and cancer. google "sugar conspiracy by ian leslie". here's the full url:

https://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin

what's worse is the nutritional establishment KNEW it was flawed. but an eternal rule of human social life is an intense discomfort for the charismatics to admit they are wrong and for everyone to submit to the charismatics. there were lots of valid scientific studies and evidence that SUGAR was the culprit. but the authorities blamed fat and pushed for a low-fat diet instead of a low-carb diet (a low-fat diet effectively means a high-carb diet because protein is stable).

a 7-country study published in 1970 that blamed fat instead of sugar only showed a correlation, not CAUSATION. it conveniently excluded france and germany, countries with low rates of heart disease despite having a high-fat diet. it also excluded ukraine, which has a high rate of heart disease despite having a low-fat diet. to establish causation, a randomized CONTROL trial is needed. when a controlled trial was finally conducted in 1993, it was found that those on the low-fat diet were no less likely than the control group to contract cancer or heart disease. controlled trials also failed to show that people lose weight on low-fat or low-calorie diets. obesity is a problem even on the poorest parts of the world where food is scarce.

in 1972, 2 scientists (john yudkin and john atkins) sounded the ALARM that sugar was the culprit. but just like everyone who defied the nutritional establishment, they were discredited, ridiculed, and their reputation were demolished. but only their character was attacked, not their studies (AD HOMINEM).

there were tons of other studies that showed a LOW-CARB diet is better than a low-fat diet. a rebuttal by the charismatic establishment implied that the studies were flawed because they contradicted the national and international recommendations (CIRCULAR LOGIC).

we now have evidence that the "sugar conspiracy" was born out of the tobacco industry looking for new revenue streams. but that's expected because corporations are structured for profit-maximization. it's ok because anyway, mankind has scientists as GUARDIANS. so how could that many scientists fall for a conspiracy that caused millions of deaths and suffering? according to the guardian article, it was the charisma hazard, which sadly, scientific methods were supposed to be invented to correct for.

the good news is we now have INFORMATION DEMOCRACY because of free speech and social media. of course the internet is full of misinformation. but the sugar conspiracy has shown that a messy information democracy is the lesser evil because at least we can educate ourselves on how to navigate the information jungle. sunlight is the best disinfectant. a telling sign that a side is spreading misinformation is when their leaders try to evade being interviewed in long format podcasts or conversations. they only go to friendly, scripted interviews.

in an information democracy, the charisma hazard is NEUTRALIZED because all sides in an info war can have their own charismatic leaders and soldiers. so it's now a level playing field. the sugar conspiracy is still alive and kicking. big sugar still has influence over reputable institutions such as the american heart association (aha). obviously intermittent fasting can cause the stocks of big sugar to plummet. so of course aha and duran duran is claiming that intermittent fasting can cause heart attacks. but there are also charismatic influencers pushing back (in youtube, search "dr. berg intermittent fasting doubles your risk of dying from a heart attack").

it's much harder nowadays for misinformation to spread. that's probably why the ceo of aha is paid $4.4 million a year. big sugar is also up against the $1 trillion MEAT industry. big sugar has taylor swift. but the meat industry also has my college roommate dr. romeo sanchez, the #1 swine expert in the philippines.

it's really not that hard to evaluate the reliability of a SOURCE. google "how to check if a website is verified and safe". find out if the source of information has something to sell or has an agenda. keep in mind AI can be biased. also check if there are opposing claims. if there is no agenda behind the information and there are no contradicting information from other experts, then most likely the information can be trusted. just do your best and not worry too much about it. stress is a silent killer.

example, i came across a video by DR. BERG about the wonders of sauerkraut. i noticed dr. berg has a whopping 13 million subscribers. that contributes to his credibility because "sunlight is the best disinfectant". but i cannot automatically conclude the information in the video is correct or else i could commit the BANDWAGON APPEAL fallacy (ad populum). i mean, hitler also had millions of followers.

next, i tried to determine dr. berg's AGENDA. is he selling sauerkraut? no. so maybe he just wants to educate people about sauerkraut. i then googled to find out if there are any CONTRADICTIONS to dr. berg's claims about sauerkraut. turns out everyone in the world thinks sauerkraut is amazing. i watched other videos about sauerkraut and noticed dr. berg's video is the best. his use of the whiteboard combined with stunning graphics makes it easy for an average person to understand and remember. so i decided to share the video to my friends and family.

the agenda does not need to involve money. it could be political or IDEOLOGICAL. example, leftists and liberals are supposed to be caring and right wingers are supposed to be cruel. but i never see any leftist or liberal using their charisma and platform to promote a healthy lifestyle. their idea of health is to raise taxes so that big government can give free healthcare. just like socialism, it sounds like a good idea if you ignore human imperfections such as corruption. also, free healthcare does not free you from the pains and sufferings of cancer.

ironically, it's right wingers who use their charisma and platform to coach millions of people on how to help themselves become happy and healthy. i think it has something to do with brain wiring. the brain of a right winger is wired to emphasize INDIVIDUAL responsibility and self-reliance. i think the potential haters of this book would be caring people whose brains are wired to favor collective solutions. the last thing a true leftist wants is a strong capitalist society.

just because there are no charismatic celebrities, powerful elites, or government officials who are interested in promoting the knowledge in this book, it does not mean the information in this book is just garbage. effective health solutions usually have little to no opportunity for PROFIT. example, malunggay grows like a weed and it's very easy to make your own malunggay powder. health awareness campaigns do not need a lot of funding so there is little opportunity for CORRUPTION.

the good news is there are charismatic celebrities and leaders in society who think OUTSIDE THE BOX. i think the reason they are very rare is because charismatic people usually have exceptional mental aptitude, talent, or good looks so they are used to easily getting what they want. so they tend to stick to mainstream methods and solutions.

if the knowledge in this book is promoted by someone you don't like, keep in mind that "progress is not achieved by preachers and guardians of morality, but by MADMEN, hermits, heretics, dreamers, rebels, and skeptics" (yevgeny zamyatin). "one of the great human failings is to prefer to be right than to be effective" (stephen fry). it's the cheating husbands who gives flowers to their wives. good husbands don't feel the need to give flowers. "tanim bala", which caused anguish to lots of overseas filipino workers, was never solved by normal leaders opting for normal solutions. but it was quickly solved by a madman.

do not blindly follow an expert even if the expert won a nobel prize. google "nobel prize syndrome" and you will be blown away at the many nobel prize winners who advocated for crazy ideas. and do not dismiss someone just because that person do not have expert CREDENTIALS. example, dr. berg is just a chiropractor but that does not mean he can't present scientific studies in a way that is more understandable to an average person.

doctors are people who i idolize. imagine going to work every day to save lives. doctors saved my life many times. whenever i win playing against a doctor in golf, i know i'm still the loser. but this does not mean i will follow blindly whatever my doctors tell me. i know someone who used to be one of the best human beings i've ever known. but he got into a minor accident and innocently took the pain meds his doctor prescribed. now, just like millions of others, his life is totally ruined because he is an opioid addict (google "PAINKILLER CONSPIRACY").

i've met a lot of people who don't think there is such a thing as charisma. i think it's because we don't want to feel like a bunch of animals who act according to INSTINCT instead of moral principles. in SOCIAL gatherings, i enjoy observing these people trying to prevent me from talking but magically become quiet and listen to someone with charisma. when i do get a chance to talk, i have fun identifying the barrage of fallacies that they use to denigrate the things i say.

aside from being a health hazard, ignoring charisma can be a FINANCIAL hazard. i know lots of friends and family who lost a lot of money because they failed to recognize that maybe, those who became very rich from pyramid schemes are simply charismatic people.

even if i say and do all the things a successful BUSINESS person does, there's a good chance i will still fail. in my experience, even the most religious and honest employee will try to steal from me. when in doubt, minimize risk by starting small.

as usual, charisma can be LEARNED but be aware of the limit. just like you can learn to play the guitar even if you have no musical talent. i mean it's always good to improve on anything. just don't give up your day job.

birds of the same charisma fly together. john yudkin, the first person to sound the alarm on the dangers of sugar, based his hypothesis on the fact that carbohydrates became part of our diet only 10,000 years ago, with the advent of mass agriculture. he says it's just like 1 second in evolutionary terms. in my book "golf on rails", i also hypothesized that the reason golf is so addictive is that golf simulates hunting, and we stopped hunting only 10,000 years ago, with the advent of mass agriculture. so the instinct to hunt is still very strong in our genes.

E. oversimplification

another common fallacy is oversimplification. it comes in different forms. a common one is BINARY thinking (all-or-nothing/black-and-white/dichotomous). we tend to treat something as a yes or no question even if it's a spectrum or scale.

are SUPPLEMENTS good or bad? it depends which ones. multivitamins are not a ticket to optimal health. evidence that they improve health for most people is inconsistent. in some cases, they may even cause harm. fish oil supplements are great. the only problem is, how in the world would you know what's really inside that capsule? how do you know it's not made from fish loaded with mercury?

what is the healthiest REGIMEN in this book? irrelevant question. there is no magic bullet. you need a 360-degree approach that addresses all the pillars of health (low-carb diet, sleep, exercise, sunlight, and intermittent fasting).

this book recommends a low-carb diet. but i learned from a ted talk by prof. eran segal that there really is no such thing as the best diet. a diet that works for you may not work for someone. maybe ATHLETES and construction workers need a diet rich in high quality carbohydrates and protein. maybe they need 2 cups of rice per meal 3 meals a day. they can still get the benefits of autophagy by doing a 24-hour fast once a month during a rest day. protein powders are probably not a good idea because you don't get the vitamins and minerals needed to process the protein

another form of oversimplification is to expect something to be PERFECT. there is no such thing as a perfect food, perfect diet, perfect person, perfect organization, perfect ideology, etc... as the saying goes, "never meet your heroes". heroes are just alcoholics. captains of industry are just maniacal psychopaths. teachers are just control freaks.

it is true that BIG FOOD corporations are ruining our health:

https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat

however, always look at the glass half full. it's better for your health. example, i believe big food is responsible for alleviating world hunger. CORPORATIONS exist for profit and changing that could lead to a worse outcome (socialism). i'm not an expert on anything but i think forcing corporations to produce healthy foods could lead to expensive foods, hunger, and poverty. it doesn't make sense for students in my alma matter (uplb) to be protesting against monsanto and GMOs. big food even saved the world because their innovations in mass production of food helped win world war 2. so if it wasn't for big food we would all be speaking german. industrial agriculture is a matter of national security.

why not start a community garden or family farm? it's not activism. it's pleasure. i ate this apple in my friend's backyard in california (john willkom) and was blown away by the taste. i went to all grocery stores trying to find that variety, only to find out it was the SOIL. big producers cannot make a profit if they use high quality soil. commercial fruits can never taste as good as the ones you grow on your own.

it is also ridiculous to demonize BIG PHARMA. of course they exist for profit. of course they are going to hire charismatic shills and celebrities to do their bidding and manipulate elections. but you or one of your love ones would probably be dead right now if it wasn't for their amazing innovations in medicine. that does not mean you should align with big pharma politically. instead of demonizing big pharma, it's better to help promote health awareness and logical reasoning so people can make their best guess. should pharma lobbyists be banned? i don't know.

are GLP-1s good or bad? it's not that simple. if there are lots of arguments on both sides of an issue, the truth usually lies in the middle. after evaluating the facts and opinions of experts on both sides of the argument, my conclusion is that you should first try the NATURAL way such as low-carb diet, exercise, and fasting. if they don't work, then of course you need to take glp-1 or else you will die. but i like the analogy of the glucose goddess where it's like toxic water is pouring out of a faucet, and instead of fixing the water supply we invented a drug that makes people stop drinking the toxic water.

is dr. berg spreading misinformation? i checked if there are any CRITICISMS on dr. berg. i was surprised to see many criticisms coming from the medical community. they say many of dr. berg's claims are false and dangerous. i actually believe the criticisms because if you make 5,000+ videos about health and you are not a doctor or scientist, you are bound to make a few errors. but i don't think dr. berg should be cancelled or deplatformed. the medical doctors criticizing dr. berg are doing a good job teaching people how to manage their disease, while dr. berg is also doing a good job teaching people how to prevent getting a disease.

my golfing buddies urged me to make TUMERIC a mafha star because it has done wonders for them. but i should look at it with a broad lens. the anti-inflammatory benefit of tumeric is also in malunggay, except malunggay is easily absorbed by the body while tumeric needs black pepper. so malunggay beats tumeric in the simplicity and affordability criteria of mafha.

but why not have both steph CURRY and lebron on our team? whenever i go out to eat, i like to order curry because it contains lots of tumeric. in cebu, i suggest siam thai cuisine and coco ichibanya (japanese curry). i also like the red-hot chicken curry of lantaw. i wish someone would open a banana leaf (malaysian) franchise in cebu. it was my fave during my silicon valley days.

oversimplification can be used as an effective tool to EMPHASIZE what we need to do. i heard from steven bartlett (diary of a ceo youtube channel) that he heard that "diabetes is just SUGAR in the blood, alzheimer’s is just sugar in the brain, and cavity is just sugar in the tooth". it's oversimplification, but the good kind. what matters is consequence. it's always a case-by-case basis.

F. more examples

1. intermittent fasting

i came across this video with 5.5 million views about intermittent fasting. in youtube, search "doctor mike on diets: intermittent fasting". doctor mike says intermittent fasting is not a new concept because humans have been practicing it for thousands of years. but later in the video, he contradicts himself by saying we don't know yet about its LONG TERM effects. i know he means long term randomized control trials.

i think the long term cross-sectional studies should already be enough, considering there are already many SHORT TERM randomized trials that prove intermittent fasting improves insulin sensitivity and lowers bad cholesterol (ldl). how many foods or diets have there been that showed short term improvements on metabolic health but turned out to be damaging long term? i tried to google it and can't find one. i think the paid shills in the media are deceptively trying to lump together weight loss and metabolic health. i find the term "weight loss" too general because you can lose weight by losing precious muscles.

doctor mike also says that one of the problems with intermittent fasting is we don't know which method is the BEST. i don't think it's important to find out which method is the best as long as all of them are already improving the metabolic health for a lot of people. even if we know which one is best, it's useless because humans are very different. it's like trying to figure out which is the best sport. so should we not play sports because we don't know which sport is the best?

the aha says intermittent fasting may post a RISK to your heart. but that's true for everything. of course people with a condition should consult a doctor. many people died running. so does that mean we should not go running?

the strong CHARISMA of doctor mike and AHA will make anyone hesitant to try intermittent fasting (charisma hazard). be aware aha has promoted a low-fat diet, which contributed to obesity and diabetes because low-fat also means high-carb. their "heart-check" program endorsed highly processed foods. this means there's a good chance aha has a financial relationship with big food and big pharma. they endorsed seed oils high in omega-6 such as corn oil. aha has also downplayed sugar's role in heart disease.

2. cholesterol

a watched a video where dr. alo is criticizing ben bikman for claiming blood cholesterol (LDL) is not bad (search "dr. alo on ben bikman misinformation"). i agree with dr. alo that having high ldl is bad, but i vehemently disagree when he said we should only listen to practicing doctors. that's a charisma hazard. a 2014 survey found that 54% of US doctors believe that dietary cholesterol raises blood cholesterol. but what we put in your mouth does not necessarily translate to what ends up in our blood. our body is a mega chemical factory that does a lot of processing and conversion. doctors also recommended the low-fat diet for decades, which contributed to millions of deaths and sufferings.

repeated attempts to prove a correlation between dietary cholesterol and blood cholesterol failed. EGGS were stigmatized by the charismatic authorities even if it's ok for the vast majority to eat 25 eggs a day (except me because i'm allergic to eggs). the stigma hindered the world from taking advantage of this very nutritious and cheap source of protein.

maybe the question whether LDL is good or bad is an oversimplification. a researcher named zoë harcombe does not think small, dense ldl particles are inherently problematic. damage to the arterial wall, caused by factors like smoking, high sugar, stress, or pollution, is what allows ldl to enter and contribute to plaque, not the size of the ldl particle itself. ironically, the body uses ldl to repair this damage. she clarifies that the real problem is not the ldl itself but the oxidation, which can be caused by seed oils, pollution, or a poor diet. she performed an analysis of the data on cholesterol levels for 192 countries around the world and found that lower cholesterol correlated with higher rates of death from heart disease. i tried to find any criticism on dr. zoe's work but couldn't find any.

3. tilapia and cream dory

tilapia and cream dory (pangasius) are notorious for containing ANTIBIOTICS and mercury. but i don't think we should avoid them entirely. cream dory is usually served in restaurants. whenever the menu item does not specify the name of the fish (e.g. it simply says "fish fillet"), that's probably cream dory. but if the dish tastes really good, i don't mind having it once in a while. i go to restaurants to ENJOY the food, not to be healthy. anyway, i regularly eat sardines, bolinao and guso, which are rich in selenium (detoxifies mercury by binding with it to form stable, less toxic compounds).

i think we should encourage backyard tilapia raising. tilapia can be grown in BARREL, so it's a good way for barrio folks to add PROTEIN to their diet and supplement their income. it also contains 300 mg of EPA&DHA per 6 oz serving. it's only 15% of the amount in sardines but that's still a good amount.

tilapia feeds contain byproduct materials from fish processing such as heads, skin, bones, viscera, and trimmings. roughly 1/3 of the global fish catch becomes byproducts. so tilapia farming is a good way to MAXIMIZE our precious marine resources.

4. MSG/vetsin

one of my imaginary followers asked why i recommend foods containing msg. first of all, it's the AMOUNT that matters. example, water is essential, 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 chaser your anthocyanin rich purple camote with a small amount of jack 'n jill chippy for pleasure and nostalgia.

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.

besides, there is no SCIENCE that proves msg is really bad for you. only those allergic to msg should avoid it. 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. msg is one of the 5 basic tastes in the JAPANESE culture. and japanese people are the healthiest people in the world.

G. trust but verify

1. seed oils

there are articles the demonization of seed oils is misinformation because omega-6 is important for your body. but it did not address the argument that the ratio is the problem while the top health influencers in youtube would also point out omega-6 is needed by your body but the problem is the ratio. this a deception by omission tactic.

it contains a very informative color chart on the fatty acid content of most cooking oils. you can quickly tell the amount of saturated fats (raises ldl cholesterol), monounsaturated fats (good fat), ala omega-3 (not epe&dha), and omega-6 (this is what you need to watch out for) of most cooking oils.

https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio.

i tested one of the olive oils

i labeled the bottles "cooking oil" to make sure they won't just give me data from the internet. it cost me P6k to test each + P3k shipping = P15k in intertek in mandaue city cebu.

2. CGM (continuous glucose monitor)

eating food that is high in sugar or carbohydrates can cause a glucose SPIKE. frequent glucose spikes can lead to insulin resistance and glycation. glycation is like your body rusting. it accelerates aging and contributes to diabetes, heart disease, and cancer.

results in 2 hours.

top brand from abbot labs freestyle libre 4,200 device 4,200 sensor - 8400. need to replace sensor every 2 weeks but only need once - do all testing in 14 days. cheaper ottai and sinocare for half the price.

you can find out if a food or meal can cause a glucose spike using a CGM device. they are become quite popular. you can watch youtube shorts of folks having fun finding out which foods cause glucose spikes. recurring expense sensor replace every 1-2 weeks check the graph on your smartphone.

cost P2k-P5k.

usually waits 2 hours ...

use it only to test certain foods or meals, not monitor your overall health or diet because some spikes are normal and you are not a doctor. the science behind glucose spikes are complicated

the good news is unlike political and religious argument. you can actually try some of them. everything in this book is safe if you are normal or healthy and everything is in this book is dangerous and needs doctor consultation if you have conditions, taking medication, or allergies.

test yourself

why argue?

test yourself. example, sardines and bolinao really increase epa&dha? how about guso? hi-precision diagnostics (reflects 3-4 months diet) more reliable. the serum/plasma test reflects your recent (1-2 weeks) diet but not very reliable.

https://omegaquant.com/omega-3-index-basic/ ($54 or P3k) i have my sister in the US lbc it to me. in philippines ubuy.com.ph for ~P7k or hi-precision diagnostics dbs-omega-3-index test. good material for the mafha channel where i will test my omega-3 index then not eat any seafood but eat 2 cups of of purslane for 4 months then test again. another good test is eat 1 cup of peanuts everyday then test after 4 months to see if the high omega-6 in peanuts lowered my index. another is use corn oil instead of bambi coconut oil for 4 months then test my index.

another good material for the mafha youtube channel is to test the omega-6 contents of various cooking oils (including the extra virgin olive oils). test bambi coconut oil - the Department of Science and Technology - Food and Nutrition Research Institute (DOST-FNRI) can test cooking oil for its fatty acid composition, which allows them to determine if an oil is high in omega-6 fatty acids. also have them tested in intertek Intertek Testing Services Philippines, Inc.

Mandaue, Cebu · (032) 252 1030

Closed · Opens 8:30 AM Mon and sgs in lapu-lapu

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.

food testing services in the Philippines at accredited laboratories are capable of testing if olive oil has been adulterated with seed oils. These laboratories utilize advanced analytical techniques to verify the authenticity and purity of olive oil.

FNRI and DA-FDC, alongside private international firms (SGS, TÜV SÜD, Eurofins) and local labs (Eurolab, Qualibet) providing chemical, microbiological, nutritional, and shelf-life analysis for compliance and product development. These services cover everything from contaminant screening and nutritional labeling to food safety audits, helping ensure products meet local and international standards for quality and safety.

At-Home Kits: Many companies offer kits where you collect the sample at home and mail it to a lab.

if it's possible to test or find out for yourself, you should because the results of scientific studies might not apply to you. example, if the result or conclusion is true for 80% of the test subjects, those are actually very strong results but you could be part of the 20%.

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. example kefir

things change: 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.

3. omega-3 index test

monitoring your epa&dha is becoming popular. for just $90, you can determine if you are getting enough epa&dha in your diet. is it just a fad? is it just false hysteria? the fact is that there is an extensive body of scientific research (literally thousands of studies) confirming the importance of epa&dha for human health. vegetarians in india have very high prevalence of heart disease even if they are vegetarians while eskimos (inuits) have very low prevalence even if their diet is very high in fat. that's because the fat in the eskimo diet comes from fatty fish and blubber from seals and walruses which are very high in EPA&DHA.

post your results in social media hopefully it will be part of the AI model training datasets.

III. more brain storming

todos:

- epa&dha content of dried uncooked bolinao

- epa&dha content of fried dried bolinao

- epa&dha content of guso

- epa&dha content of lato

- omega-6 content of bambi coconut oil

- omega-6 content of canola oil

- omega-6 content of pure virgin olive oil

let's brainstorm. feel free to add you brainstorming ideas in the COMMENT section of the blog mirror of this book (https://bit.ly/mafha) and the videos in the mafha youtube channel (search "@mafha-channel in youtube).

find out epa dha of guso and lato can range from 4mg per 30 gm serving to 134 mg. it will be my first contribution (this book is just a complilation of other people's contribution)

A. mafha vendors and kiosks

studies show populations that eat purslane have very low prevalance of heart disease, but experts also say the ala to epa&dha conversion is very inneficient and the conversion rate is not enough to satisfy our bodily requirements. i will refrain from any fatty fish and eat a cup of purslane a day. i will also refrain from omega-6 (seed oils and peanut) because they compete for the same enzymes and thus reduce the conversion efficiency of ala to epa&dha. i will document my experiment and findings in the mafha youtube channel (search @mafha-channel in youtube)

*** 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

beloved mega star to make an exercise video channel based on dr. vonda wright's science. mayor vico sotto have the connections and means. information is not enough. people need leadership. sharon Cuneta, vilma santos,Vice Ganda, Anne Curtis, Kathryn Bernardo, Marian Rivera. they've been entertaining the nation for many years, now they will be saving lives.

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 purslane 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.

. in fairness, if i was a scientist who have mouths to feed i probably will also keep quiet. that's why i believe rewarding whistleblowers financially is very important for society.

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.

self-sufficiency campaign

cannot blame people for voting corruption if i were in their pkace do d same

solve corruption self sufficient

china famine and ukraine famine - cannot just grow anytime anywhere china maybe not too many fertile lands and ukraine has long winters but venezuela tropical like philippines

latest fashion by taylor swift what do i know im just an idiot

if someone campaigns to prioritize and plant perennial superfood crops in abundance will probably ignored. just like if 5 years ago if someone campaigned on investigating and ending flood control ghost projects, or sounded the alarm on the dangers of housing developments in flood danger areas, for sure i would have ignored that peson until my house and family gets swept away by the flood. i'm such an idiot.

to brainstorming:

instead of just mountain hiking and camping, bring bread fruit, winged bean, purslane, cacao, avocado seedlings to plant national parks (with approval from conservation scientists to avoid destroying ecosystem), forest/timberlands, mineral lands, and unused agricultural lands that were distributed via carp and olt but not used or abandoned by beneficiaries. we do not have to consume them. just shade - carbon capture, prevent erosion and we can sleep soundly knowing - if there is an economic crisis we never have to go hungry. massor commercial harvest banned - personal consumption only.

illions face acute hunger, with malnutrition causing widespread weight loss, increased infant mortality, and stunted growth in children. Food shortages, high costs, and limited access have rendered many households food insecure. they had the resource curse or paradox of plenty, philippines we are more diverse but not so dependent on call centers which i hope just like many disruptive technologies in the past call center may become obslete or decrease but new types of jobs are created but HOPE IS NOT A STRATEGY.

economic opportunites

producing algae oil - from guso and lato? maybe

local producers of cooking oil should invest in these. exporting - lively hood to coastal population - maybe lato and guso higher production cost than fermentation tanks but provide livelihood to coastal communities.

prepare for future bambi invest in algae oil

https://www.dsm-firmenich.com/en/businesses/health-nutrition-care/news/talking-nutrition/global-omega-3-day-2024.html

fermentation tanks or ponds

https://www.globalseafood.org/advocate/pond-cultivated-algae-slimy-superhero-aquafeeds/

Growing algae in open ponds rather than fermentation tanks is less complex and has lower input costs, making it easier to produce at a commercial scale.

green gold

The cultivation of EPA DHA-rich algal strains is typically done using fermentors, which are closed systems that allow for precise control over the growth conditions of the microalgae, such as light intensity, temperature, and nutrient availability. This biotechnology is constantly improving, and yields are getting better and better, whereas the reverse is unfortunately true for wild fish. Also, once the lipids have been extracted from Schizochytrium, the remaining biomass can be used for a variety of purposes, including a source of nutrients for animal feed or organic fertiliser to improve soil fertility.

why not teach in schools? amazing doctors lawyers phds make make logical errors. maybe it's a case where even if it's taught people who are not wired logically can never understand it. society can function without logic - if you have good memory just follow system - doctors, lawyers - school - good memory perfect math scores because samples and questions limited patterns - just memorize patterns and never solve any problem just plug and play. but in real world - i'm stunned they make errors such false equivalence in politics - they can very be helpful save thousands of lives and construct buildings - just memory

pepsi san miguel worried future algae oil promote actors n sctresses like nestle model hub farmers sell beans price in jnternet

i think reason why not oeosi n cnglonerayes go to health foids difficult to mass priduce n automate heslthy foids workers might as well own their own farms n priduce ghrmselves

B. educational and cultural reform

maybe it's one of those knowledge or concepts where even if it is taught in schools and you aced the test you can't apply it in the real world if your brain is not wired a certain way. i think dramas and plays will help. dramas and plays are truth to power but there can be no despots and tyrants if people are equipped with reasoning prowess. plays that teach tyranny is bad is too general to be useful it's better to fix the source.

the solution is to educate the public on how to identify misinformation. this should be required in all schools. governors, best of the best - poor logic. 1^st year to college - just like start with addition and subtraction, and in college start with simple logic. in college - inference, reasoning, and argumentation. - philosophy subject or social studies - make plays and drama. writing competition on plays that emphasizes a common fallacy. in high school we wrote and performed plays on oppression but actually oppression is just a symptom of lack of logic - the voters and military will not blindly follow a dictator if they have good logic.

after graduating elementary all kids in philippines should be experts in planting the superfoods in this book including how to plant them in limited spaces in slums.

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

cultural campaign:

rice is what dumb people eat green cardava n breadfruit is what smart classy people eat

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

but cannot start a business where everyday - problem solving not in book that's why business tycoons don't really have high academic achievements and those with high academic achievements - always exceptions mvp cum laude in ateneo. when i googled discovered his plagiarism scandal which to me is a non issue because they should just be happy mvp even took the time to give the speech captains of industry and problem solvers don't have the time to be making speeches he is not running for office he probably let someone make the speech and that someone also busy with other important things so just plagiarized. what matters is what lives have you helped and/or sufferings you've caused. that's how people should be judged. there's a reason why the most replayed and famous graduation speech in history simply says, "wear sunscreen". not to downplay plagiarism because if you write a book or sona speech whose contents can impact the lives of people, then it's serious.

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.

bloom energy servers for areas not a lot of sun always foggy and very remote.

barrio golf netflix sports statlink solar farm freezers aircon 600watt pods optimal convenience barrio golf tournaments volleyball badminton music income sell some of priduce or be bloom energy share a unit skip regukatirs duscivery of natural gas in soratleys

LPG

maybe phil govt should invest in lng regassifying plants

natural gas so abundant its just burnt out in muddle east n US cost is liwuifucation n transport but msybr as industry matures demand increases it will be feasible for philippines

i te ommend my friends in power business to start diversifying to oreoare for this trend be server 10kw $3k

P500k 10kw solar power many aircons instead of batteries bloom enrrgy around P200k 6 small wall ac units

lazy farmer karunderia

i was just kidding when i said you fight and scold love ones to live healthy. it's more effective to follow joe biden's book "art of the deal". example, my mom's biggest wish is for me to go to church every sunday. so i made a deal where we walk to church (15 minutes walk). but i cheat by pretending to go to the toilet and work on my books which i don't think God will be angry because i have so many books to write that can help millions of people and i don't have much time on this earth.

flax seeds farming

purslane to enrich eggs with epa&dha is suitable for small scale farms but for large industrial farms, another sustainable way we can get epa&dha in case ocean runs out of sardines and anchovies is farming flax seeds and adding to chicken feeds Omega-3 enriched eggs can provide a substantial, Dietary source of healthy fats for human health, potentially containing 100–600 mg of omega-3s per egg. eeding chickens flaxseed significantly increases the omega-3 fatty acid content—specifically ALA, EPA, and DHA—in egg yolks. Flaxseed, rich in alpha-linolenic acid (ALA), enables hens to convert and deposit these healthy fats into their eggs, with studies showing a five-fold increase in omega-3s compared to conventional eggs.

fun vitamin D

filipinos love the beach. problem is nice beaches developed to expensive resorts public beaches not crowded and polluted. solution is rubberboating.

rubberboat - hannylou, kate, april, glorin

no matter how polluted the beaches are you can enjoy swimming in clean waters far enough from the beach where there are sharks that will eat you. barkada and friends have some beers, sing karaoke using water proof bluetooth speakers, or romantic date on a starry-starry night paint your pallet blue and grey

lifejacket all the time - barangay ordinance if caught rubberboating without a lifejacket fined - or rubber boat confiscated

bring portable pump order from lazada but you need to bring a large trash bag to bring it with you on the boat so it does not get stolen. or income for coastal residents - pump - pay P20 simple air compressor, parking P20

motor bike

leave 2 pm at 3pm mild sun lots of vitamin d for 2 hours.

another income for coastal residents is install mooring buoys where rubber boaters can just tie to and not worry about current while you kiss your honey under the light of a thousand stars and place his/her head on your beating heart. the most sacred place to conceive your child unlike in a hotel where thousands of strangers also done it and it could be gone a hundred years from now unlike the middle of the ocean which is eternal.

this rubber boating one of the many tik tok or vlogging materials in this book except you help people become healthy.

small farming is fun and cool

5kw aircon 2 small rooms 1kw ac plus other applusnces freezer 200watts

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

no need to process feeds. like today you feed breadfruit, next day feed winged bean pods (protein) then purslane (omega-3), etc...

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

prison farms non violent crimes grow mafha crops feed public school children mafha meals.

comfrey for fertilizer

is a "plant once, harvest forever" perennial. Due to its extremely deep taproot system (sometimes over 5 feet), it is incredibly hardy, drought-tolerant, and will return year after year, often lasting for 20 years or more.

Here is why it is often called a "forever" plant:

Rapid Regrowth: After being cut to the ground, comfrey grows back very quickly, allowing for 3–5 harvests (cuts) per season.

Low Maintenance: Once established, it is tough to kill and requires little care other than occasional watering in dry summers and a bit of compost in spring.

Hardy & Perennial: It dies back in winter and reappears in spring, even in cold climates.

Easy Propagation: If you want more plants, you can dig up a piece of the root and plant it elsewhere, and it will start a new plant.

Key Considerations for "Forever" Harvests:

Choose the Right Type: Use sterile cultivars like 'Bocking 14' to ensure the plant stays where you put it and does not spread uncontrollably via seed.

Wait to Establish: Do not harvest heavily in the first year; let the plant establish its root system, then start harvesting in the second year.

Placement is Permanent: Because it is very difficult to remove, place it where it can grow undisturbed, such as near fruit trees or in a corner of the garden.

Usage: It is primarily used for making nutrient-rich compost, liquid fertilizer (comfrey tea), and mulch, rather than for human consumption, as some varieties are toxic to the liver.

breadfruit plenty nobody buy feed to pigs make lots if money because the prifut in piggery is really the discount on feeds i

protein is winged bean, breadfruit is carbo, banana stem fro cardava for fiber, purselsne n malunnfay for vitzmins n minerals

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.

purslane

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.

1. prioritize expensive protein over a car

look at the positive side - live longer socialist countries are the greatest contributors of mankind because they were the guinea pigs and suffered - 55 million death from famines in ukraine 7 million.

this book is garbage

another way to navigate misinformation is to always analyze things from different angles or PERSPECTIVES.

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.

this book is actually not about making filipinos healthy. the title is just meant to turn off half of the world population who hates trump. it's about awareness and choice. if half of filioinos die of thats nit a problem for as long as tgey are aware of their choices and it was their choice not to eat live health

it's very possible at the end of the day, this book is just garbage because the truth is the problem is not really awareness. and even if this book becomes a best seller it's still garbage because any book that uses the phrase "at the end of the day" is garbage (silicon valley humor). millions are aware softdrinks everyday causes diabetes and they still drink it. you might say, what about those people who want to become healthy but don't have the information. that's impossible because if a person is the type who really wants to be healthy, also the type who works hard in school and educated enough to research the internet and listen directly to the scientists and doctors in the internet who are preaching the latest scientific discoveries about health. it's very possible this book is really just for me and i'm publishing it only because i have nothing better to do. i have no family to take care. i have no job. i'm just a winner.

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.

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

i totally respect people's decision to live an unhealthy lifestyle. for me, what's important is they are aware or INFORMED of the consequences of their decision.

very smart highly educated and moral people smoke even if they know it significantly increases the risk of cancer. it is perfectly ok to eat pigs, chickens and cows but horrifying to eat dogs even if pigs are scientifically proven to be more intelligent than dogs. we don't really act according to moral principles but according to our brain wiring (formed genetically or inborn and environmental) and if we do act according to moral principles, it's just of a coincidence that it aligned with our brain wiring or instinct of survival. example we don't steal because it's actually economically inconvenient because society will be in chaos and it would be much more difficult to get food, clothing and shelter. i other words, if a person drinks a liter of soda or soft drinks every day, smokes 5 packs a day and drinks a bottle of whiskey a day, i highly respect that decision because i can easily see myself doing the same thing if i was born with the same brain wiring and/or the same environmental events happened to me.

perspectives: maybe living until 50 years old is good enough - great !!! just read history genghis khan massacred ¾ of the population, half a million persians or 15 million, hitler

another perspective is there is a new colonialism. there really is no correct or wrong perspective.

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.

we also pretend we are driven by MORAL standards when in reality, we are driven by instinct. eat innocent cows and chickens. morality is useless in the real world. nobody laughs at the invading army raping their daughter and say, "haha jokes on you because we are the good guys and you are the bad guys". gengis khan massacred 3/4 of the persian population (15 million), are you gonna scream and cry injustice !!! should you boycot all monggol products? innocent cows and chickens.

vice ganda example legit choice better housefloid

do you have something yobsell please i wanna buy it because it makes me very happy. i would rather die than buy something from you that saves my life

another reason why this book is just garbage is because mafha is like maha or maga and trump is hitler.

you are doing that right now. keep in mind that if you reject something very valuable because you don't like the messenger, it's you who will suffer.

bill gates pandemic.

transvestutes get hormine injections even uf tgey mist likely die age 50 i totally jnderdtand thrm n 100% sure do the same if i werre in their dhoes

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.

maybe just garbage - simple no softdrnks already big impact but millions violate. maybe just need awareness that not to do cold turkey slowly and the feedback loop where it slowly you naturally will dislike softdrinks and not crave for it.

knowledge deficit or lack of awareness is not the problem. it's motivation. people already know what to do but they don't do it.ledge deficit is not really the problem. motivation is the problem - a good motivation is scares - highlight sufferings of not just the patients but the family - the financial burden, mega stars and influencers use their god given gifts to motivate people - avoid general advice - specific examples, demos, vlogs, shorts, tik-tok.

you might think there are people who want to be healthy. but my guess is those people tend to be hardworking, educated and research internet on their own.

case in point

is it really a problem if thoysands of golipinos die from disbetes etc ? hengis khan stilll a great hudtircal figure. as long as u gibe 30 years if life contributing to siciety msybe uts better if ..

another reason why there is a good possibility this book is just garbage is that i'm sure the department of health (DOH) have very smart and good people and imagine if you are very smart and very good person your only job 8 hours a day every day is to find ways for filipinos to be healthy and you never thought about finding out the epa and dha content of guso? that means it's not really important and this book is just garbage.

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

even if the common fallacies or principle of logical reasoning are taught in schools, it won't really make a difference because just like many things taught in schools, there's a big difference between acing the school exam and actually applying it in the real world. i think it has something to do with the way our brains are wired. i think there will be those who will fail the school exam on logical reasoning but they don't know they are actually applying it every day in their daily life. and there are academically oriented individuals who easily ace the exam on logical reasoning but cannot apply it on the real world because the way their brains are wired. this explains someone how a B student becomes the most powerful person in the world while their valedictorian is just a regular government employee.

the principles on logical reasoning promotes civil discourse. the problem with that is that if we don't fight each other, then we become more vigilant on what's happening around us. it makes it harder for the powerful elites to distract us from their corruption. i think corruption is like smoking addiction. we know it's wrong that's why we pretend to be angry when our houses are destroyed by floods. but i think deep inside, it's what we really want. just like many moral and highly intelligent people smoke even if they know it's wrong.

IV. personal stories

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 a billion years

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

thanks to our mind blowingly intelligent scientists, ...

watch nature videos in youtube especially those AI very realistic of dinosaur era just imagine you lived during that time and you are walking around having fun watching the dinosaurs

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 SEAFOOD, 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 seafood 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 seafood 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

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