i'm 55 years old. i've always been SUFFERING 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 also realized it's actually easy for the philippines to achieve PROSPERITY and HAPPINESS. 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 simple 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. i'm confident this book will help solve this problem (which obviously is way worse than the corruption and flooding issues). if you love your parents, you should fight them and scold them 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 happy and energetic. this book is like a legal and healthy SHABU.

i am not an EXPERT on anything. all expert advice in this book comes from highly acclaimed doctors and scientists that i found on the internet. if all important information in this book can be found in the internet, why did i write this book? that's like asking, if gold can be found in the ground, why is it expensive?

the important information is too scattered and buried in mountains of information that are too COMPLICATED and confusing for an average person. each expert has their own specialty so they don't give the complete picture. the foods that experts suggest are also too EXPENSIVE for the filipino masses. i saw a video that says 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 goals of mafha.

I. easy way to feel happier than a billionaire

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

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

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 pharmaceutical and food oligarchs 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 regiment. each item in this chapter already have amazing BENEFITS. maybe it prevents an illness you are about to suffer. example, if you can only AFFORD green saging saba and cannot afford sardines, then just eat saging saba with a little salt or bagoong. if you only have TIME to exercise once a week, be aware that exercising even just once a week already gives you amazing benefits compared to no exercise.

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.

i made an effort to only include information that are not controversial. if a health advice has a counter argument from other highly acclaimed experts, i usually choose the MIDDLE ground.

always start small and GRADUALLY progress upward. example, start with a half tablet of pure chocolate for a week before drinking an entire tablet.

B. sustainability

let's find ways to prevent ourselves from falling off our mafha REGIMENTS.

1. efficiency

systems and logistics win wars. it's the HIDDEN reason why esmen karinderia in pasil cebu city received a prestigious international award. it's easy to cook a delicious dish but sustaining the quality for generations (e.g. grandparents to grandchildren) requires systems and logistical prowess. it cannot be taught in school because it's usually a case by case situation. that's why someone with no high school degree can run a successful restaurant while someone with 5 phds will go bankrupt.

anything that takes time to prepare or cook should be cooked in BULK good for 1 week (or 1 month if you have a big freezer) and frozen. for flexibility, always pack in single serve containers in case for example someone in your family can't join you for dinner or prefers to defrost a different meal.

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.

actually there really is NO need for me to REHEAT the meal because my first meal is at 12 noon. i just take it out of the freezer in the morning and by noon it's warm enough to eat. so on your way to work you simply stop by the freezer, grab the meals you want to eat that day then stuff them in your lunch bag. no need to cook or reheat. this frees up more time for your spouse to watch your kid's soccer game or attend to other mafha chores such as making sauerkraut or kefir and attending to the garden (e.g. avocado plants, peanuts, broccoli sprouts, etc...).

a 6ft X 3ft X 2.3ft freezer COST around P24k and electricity cost is around P200/month. containers cost around P10 each. no need to label them because they are transparent.

2. simplicity

simplicity is another key to mafha success. people usually suggest to me to hide the bitterness of malunggay (moringa) by mixing it in a SMOOTHIE. it's probably a good idea if you have a spouse or helper who can do it for you. but the danger is that little things such as cleaning the blender can add up fast and next thing you know you haven't had your smoothie in months.

my scholar spends 2 hours washing her clothes. i told her it should only take 10 minutes of her time. she just needs to spin her clothes in the washer tub with soap and water for 2 minutes, rinse, then hang to dry and her clothes will be super clean. it's ridiculous wasting her time and energy scrubbing for 2 hours. she told me she needs to get the stains out. i told her stains are a badge of honor because it means you have the mark zuckerberg steve jobs mentality. besides, all brand new clothes that are not entirely white basically have stains.

3. documentation

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

4. avoid rigid scheduling

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

5. science -> motivation

another factor that contribute to sustainability is motivation. one way to increase your motivation is to be convinced on the science behind what you are doing. most of the science behind the suggestions in this chapter are in the mafha channel PLAYLIST. search and click the @mafha-channel in youtube, go to playlist, then go to the "health" playlist. i included some counter argument videos so you can decide for yourself. you can listen to the videos while commuting to work or waiting in line at the grocery check out counter.

B. low-carb diet

first, let's go through the super INGREDIENTS. then we will have some fun composing super MEALS.

1. green banana saba (cardaba plantain)

green banana saba is high in RESISTANT STARCH or fiber. one of the many benefits of resistant starch is that it feeds the good microbes in your gut that produces serotonin. serotonin is a hormone that makes you feel happy and energetic. gut microbes are like shabu manufacturers. resistant starch does not get digested in your stomach so it does not cause glucose spikes and it still makes you feel full.

you can cook banana saba by BOILING it for 30 minutes. there is no need for all of it to be submerged in water while boiling because the steam will cook it. you can also microwave it (2 minutes).

it can last 4 days in the FRIDGE. i don't even need to reheat it. i just eat it straight out of the fridge. you can also freeze it without any taste degradation. don't take out the peel when you freeze it.

the YELLOWER it is the sweeter it is but the more glucose it will have (less resistant starch).

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

2. monggo (mung bean)

if mongo causes gout it could be due to diabetes insuline resistance fasting fixes it but tempirary spike in uric acid - saging saba malunggay sauerkraut

malunggay It has demonstrated anti-hyperuricemic effects in animal studies

sauerkraut can help with uric acid because its probiotic bacteria can break down uric acid and purines, while its fiber binds to uric acid, aiding removal, and its low-purine content means it won't add to the problem, making it a potential natural way to manage hyperuricemia and gout, though more human trials are needed.

if gout - malunggay or broccoli sprouts. very good in reducing inflammation.

fiber is very good for managing uric acid levels as it helps absorb uric acid in the bloodstream, aiding its elimination, with high-fiber foods like whole grains, fruits (especially berries, citrus), vegetables (broccoli, leafy greens), and legumes being beneficial for lowering uric acid and reducing gout risk.

for subak chicharon subah to monggo if cant afford ground beef but only cheaper because lighter per volume but it's actually more expensive - ¼ kilo is around P1k but ¼ kilo of ground pork is only P250.

if you are too busy to cook monggo, just buy canned RED KIDNEY BEANS if you can afford it. it pretty much has the same amount of fiber and protein as monggo, so half a can a day should be good enough. note monggo and beans are also rich in resistant starch.

canned pork n beans - heins - modified starch but once in a while is ok

2. malunggay

grows like weed. it will grow even if you don't want it to grow. God or mother nature has given filipinos everything. the problem is we are ignoring it.

it blows my mind that malunggay grows like a weed in the philippines yet we are importing The Philippines imports thousands of tons annually of malunggay powder from China, Vietnam, and other countries https://congress.gov.ph/media/view/?content=5356&title=BILL+PROMOTING+MALUNGGAY+INDUSTRY+DEV%E2%80%99T+MOVES+FORWARD how can we expect our leaders to serve us honorably when we can even do the simple things that have huge impact on our health and prosperity?

many of my implementation - microplastics broccoli especially sprouts solve the problem but scientists - farhed and dr patrick says malunggay might also but just no scientific studies yet.

the good news is you can buy malunggay in bulk. if you remove the stems, put it in a plastic bag and refrigerate it, it can stay FRESH for a WEEK. this means you only need to buy it once a week. little things such as having to harvest malunggay in your backyard everyday can prevent the sustainability of your regiment.

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

guso

** GUSO salad - delicious, cheap, environmentally sustainable source of proten, omega-3, fiber, and super minerals

sardines

@winstonbutterfield short class

of course fresh seafood is healthier but if cannot afford, canned sardines are healthier than chicken

*** propose to big manufacturers to tap celebrities to make sardines classy and cool just like in spain and high class european societies. the potential problem with this is it might cannibilize their unhealthy canned products such as corned beef and tuna (contains mercury) so this too might require ground game (kamang kamang)

a can of SARDINES is a nutritional powerhouse. a can contains 23 grams of protein so it already meets half of your daily protein requirement. just google the health benefits of canned sardines and you will be blown away. luckily, canned sardines are cheap enough for the filipino masses to consume daily. sardines are also considered more sustainable compared to other seafoods because it's abundant in the ocean. it also contains the least amount of mercury. unfortunately, canned sardines have a bad reputation due to misinformation and lack of education. the fact is that advancements in canning technology has made canned sardines safe to eat every day.

for easier digestion and maximum energy, don't add cooking OIL. canned sardines already contains oil. you can add onions for prebiotic boost and neutralize the strong fishy taste. just heat the onion in the pot for a few seconds, savor the smell of the slightly burnt onion, and pour the can of sardines in the pot. then sprinkle with black pepper and enjoy !!!

a small can of EASY OPEN sardines is the most convenient and healthies SNACK in the history of mankinds. you just need a plastic fork. expect sardines to taste BITTER. but it's like drinking beer. you simply chase it down with SALTED PEANUTS, tortilla CHIPS, chippy or you favorite junk food corn chip. drinking beer is COOL, but i think not suffering from heart disease is also cool.

eggs

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). but note that an egg only has 6 grams of protein while the daily requirement is at least 50 grams. so you will need to eat 10 eggs to meet the daily protein requirement, which is not a good idea because of the high cholesterol. eating too much eggs also give me rheumatoid arthritis or joint pains. experts recommend not more than 2 eggs a day. but if you already have high cholesterol or other risk factors for heart disease, they recommend 4 eggs a week. contrary to popular belief, eggs have no residue antibiotics even if the chickens that laid them were given antibiotics. balut or duck egg is more nutritious but more expensive.

for efficiency, i bought a small electric KETTLE that i use exclusively for boiling eggs. just turn it on and wait 10 minutes. it will turn off after 2 minutes but the hot water will continue to cook the eggs. this way, my helper won't have to time it and my hard boiled eggs will always be consistent. however, you can't use the kettle for anything else because the water will smell like eggs.

tablea (pure ground cacao)

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

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

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

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

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

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

peanuts

even if cashews is higher in carbohydrates, overall it's healthier than peanuts.

mass profuction of peanut butter - sweets for kids

moderation maybe a handful a day ok but too much kidney high in ixykates peanuts cashews high in oxalates but if eat calcium rich foods minggo malunggay sardines kefir dilis (bulibaw) you can est lots of peanuts

sauerkraut

basta cesarian ipahid ang sipon or mucus sa vagina sa mama

** all filipino households should have a jar of SAUERKRAUT (cabbage) fermenting. delicious and takes only 10 minutes to prepare (but a month to ferment). this repairs our gut microbiome destroyed by the antibiotics in chickens and pork. the gut microbiome produces happy hormone serotonin that keeps us energetic and happy.

** affordable keto snacks such as peanuts, eggs, kwek kwek (quail eggs), etc ...

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

imagine if a supposedly depressed, low energy, and sickly person will suddenly feel that PLEASURABLE tired feeling when he/she lies down in bed at 10pm, always get a good night sleep, and always wake up EARLY excited to go to school or work. at school or work, he/she feels happy and energetic and time just flies because they have a healthy gut. many experts and scientists are now saying this is possible to accomplish. the only obstacle is AWARENESS or education.

many filipinos are addicted to sweets like soft drinks and telling them to reduce their sugar intake is like telling a smoker to stop smoking. it's not that simple. but studies have shown that probiotics or fermented foods can reduce sugar cravings. this means gut repair is also a FEEDBACK LOOP. as your gut SLOWLY improves, you will start to crave for less sweets, crave for more healthy 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.

B. probiotics - sauerkraut

i have a dream. i dream that one day, filipinos will eat a spoon of SAUERKRAUT every day. you might think this is crazy. but sauerkraut is also gangnam style. kimchi is served as a side dish in almost every meal in south korea, and sauerkraut is basically kimchi without the spices. even if sauerkraut has no health benefits, it's a perfect side dish especially for high fatty meals such as pork belly or chorizo because it removes the greasy feeling in your tummy.

there are MANY OTHER probiotics - yogurt, kimchi, miso soup, kefir, and kombucha. yakult is a probiotic but they add lots of sugar so it might do more harm than good. atchara and pickles are also probiotics but only if they didn't add vinegar because vinegar kills the good bacteria.

in my experiments, only kimchi and sauerkraut have significant effects on me. the reason i chose sauerkraut to be the champion is because it's the CHEAPEST and EASIEST to make. you simply mix cabbage with salt. it only takes up 10 minutes of your time per month. i'm sure filipinos will LOVE sauerkraut because it TASTES like salted green mangoes. the following photo shows how easy it is to make sauerkraut (i bought the jar in SM department store for P250. make sure to remove any paper label and glue on the bottle weight):

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 delicious. tastes like salted green mango.

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 spoil most of the time. in my experiments, the correct ratio is 3 tablespoon salt per 1 kilo cabbage. they say that if you put too much salt, it will take longer to ferment and it will be too salty. but it's ok for the fermentation to take long as long as you create a new batch once the current batch is ready to eat. this way, there's always a new batch ready to eat after the current batch is consumed. and if the sauerkraut is too salty, simply RINSE it with water. (i would trim the cover of a round food container and use it to rinse out the salt.)

the articles also tell you to COVER the container with cloth to allow the fermentation to breath. but in my experiments, it results in a bad fermentation. if i cover it air tight, i always get good results. note that if the lid of your container is made of tin, make sure to line the cover with plastic bag to prevent it from rusting.

the articles i found also tell you to make sure the cabbage is SUBMERGED at least half an inch under the brine. but in my experience, it has to be at least 1 inch. i make the extra brine by mixing 2 tablespoons salt with 500 ml water. skim or remove any white or brownish mold that sometimes form on top of the brine. it is just a natural by-product of the fermentation process.

probiotics are not really needed if you don't consume processed sugar and antibiotics. but it's not possible or practical for the filipino masses to stay away from processed sugar and antibiotics. most filipinos can only afford sweet breads such as pandesal for snacks. and life is not worth living if you don't enjoy chocolates and ice cream once in a while. unprocessed, organic food is too expensive. FARMED fish, poultry and pork is affordable but can contain ANTIBIOTICS, which kills the good bacteria in our gut.

How the food you eat affects your gut | Shilpa Ravella - https://youtu.be/1sISguPDlhY

Your Gut Microbiome: The Most Important Organ You’ve Never Heard Of | Erika Ebbel Angle - https://youtu.be/B9RruLkAUm8

Probiotics Benefits + Myths | Improve Gut Health | Doctor Mike - https://youtu.be/scDmziIwUEY

Food for thought: How your belly controls your brain | Ruairi Robertson - https://youtu.be/awtmTJW9ic8

Eating Your Way to Happiness | Ocean Robbins - https://youtu.be/s47uAMakba0

vinegar water

vinegar water 1tbsp per liter or half table spoon per 500 ml small water bottle.

flush out small kidney stones if you eat too much avocado or peanuts.

super meals

replace 2 rice with 1 green saging saba and 1 cup mongo and malungay and 1 rice or 2 saging saba and 1 cup mongo every meal. you can put very little salt and pork in the mongo so it will be bland like rice and the tasty vian will be the adobo or humba. if you exclude the mongo then you sprinkle the raw malungay on the adobo.

refrigerate rice 24 hours

imagine you rush in the kitchen throw in 2 green saging saba and tispaghettes - very delicioius and it feeds your shabu manufacturers.

let it cool, put sikwati in 500ml water bottles and freeze.

you can compose our super meals based on our super food ingredients. guideline:

- avoid naked carbs. green banana saba is healthier thsn rice but rice w veggies n beefsteak is much much healthier than geeen bansna saba alone. the following are my super meal suggestions:

- eat carbs last or eat veggies first. (glucose goddess hacks - provide video - search ...

malunggay super sauce

1kilo noodles, 1kilo tomatoe saice, 1kilo itslian spaghetti sauce, 1/2 kilo ground pork, 1/2 kilo ground beef, 1 medium suze onion chopoed, 1 head garlic finely chopped, 1/2 teaspoon ground black

sautee on frying pan or wok garlic, add onion, add ground pork n beef until well cooked, add 2 sauces simmer for 30 minutes

eggs n sardines.

eggs fuel sa mavs phenomenal basketball

steel cut oats and ripe banana

overnutrition is not good for you, so balbacua is good for u if u r not overeating - so if u ifs then balbacua is very good when u eat better than rice. if u overeat balbacua u will die if u overeat rice u will die -,define overeat - excess sonif construction worker eating lotsvofvrcevis not overeating

frozen avocado and peanuts

banana (3 bananas if you are a construction worker, 2 bananas if you are a young student, 1 banana if you are an office worker)

911 emergency low carb meal garbanzo sardines chicharon vinegar water

** boiled green saging saba with buwad bulinaw

rice is good if u exercise or fast but balbacua is better

ok ifbu fast n not exercise ok if u exercise n not fast but doing both is much better

** cup of RAW MALUNGGAY mixed in filipino sauce favorites such as humba, adobo, spaghetti sauce, etc ... boost filipino dishes with a cup of mongo per serving to boost protein, fatty acids, and fiber

sardines small (no need to cook) and green saging saba

sprinkled with raw MALUNGGAY leaves and tomato slices. with 2 cups of rice if you are a construction worker, 1 cup of rice if you are a student, and half cup of rice if you are an office worker.

** SUPER BREAKFAST #3: a cup of dilis (bulad bolinao in bisaya or anchovies in english) mixed with a teaspoon of vinegar, and a handful of raw malunggay drenched with left over cooking oil from cooking the bolinaw. with saging saba cups of rice if you are a construction worker, 1 cup of rice if you are a student, and half cup of rice if you are an office worker.

** boiled green saging saba with sardines and raw malungay (remember every time a dish has a sauce it should be sprinkled with raw malunggay). you can add sliced tomatoes

** 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) - 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

** include eggs in all your meals (note some people are allergic to eggs just like peanuts)

dried seafood - squid, bulinaw, etc ...

if you are fond of those popular sidewalk or street barbecues in the philippines, make sure to include a stick of LIVER and kidney barbecue because they are very nutritious. liver adobo is also delicious and common in filipino karinderias.

but try to AVOID GRILLED beef and thick pork as much as possible because cooking in high heat for LONG periods of time MAY produce cancerous chemicals. however, grilled poultry, lean pork, and seafoods are ok because they cook much more quickly.

the grilled street foods in the philippines have LESS cancer risk because the meat is usually not exposed to high heat for long periods of time. first of all, the usually thick MARINADE on the meat lessens its exposure to high heat. second, the meat is FLIPPED more OFTEN, which also reduces the exposure to high heat. third, the meat is usually poultry, liver, kidney, or THIN slices of pork which cooks much quicker. it's a blessing in disguise that most filipinos can't afford thick slices of beef or pork (i hope my uncle sandy javier who owns andoks and is trying to popularize roast beef meal won't get angry at me :-)

my only problem with grilled street foods in the philippines is the marinade always has a very rich flavor. this is understandable because it's intended to be eaten with lots of rice. however, the problem is you end up not getting enough PROTEIN. my solution is to augment the meal with mongo or red kidney beans.

i also suggest CHICKEN FEET TINOLA. chicken feet is more affordable to the filipino masses and rich in collagen. collagen is rich in protein and makes your skin beautiful.

it's easy to undercook and overcook bulinaw. the optimal COOKING TIME varies depending on the amount of heat and amount of oil relative to the amount of bulinaw. 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.

coincidentally, super meals meets daily protein requirement. need 1g protein per kg body weight kg is rouhlu 1/2 of lbs 1 cup cooked minggo 14 gms saedines 25

add 1/2 cup of peanuts begiining of dinner 16gm, 2 eggs 12 gms child 30 gms saba 2 x 9 = 18

add eggs to

cheat day

ice cream, cake, chocolates, softdrinks, fast food

be careful. eating 2 spoons of icecream is just as torturous than not eating icecream. sweets like icecream is bad but if u eat 2 spoons after a very healthy meal its not bad but da problem is nobody eats just 2 spoons u will end up eating the whole pint and if u rmeat just 2 spoons its torture

guyabano photo

3. smoking analogy

it's wrong to say, "let's go walking because it's healthy". it's better to say, "let's go walking every day because it's healthy". it's like smoking CIGARETTES. smoking one day won't have a significant effect on your health. you need to smoke every day for a long period of time for smoking to have a significant effect.

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

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

also keep in mind that it can be difficult to stand the taste of some of my health regiments. 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.

C. sleep

regular sleep

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.

watch video

Sleep is your superpower | Matt Walker - https://youtu.be/5MuIMqhT8DM

Why Roger Federer Sleeps Twelve Hours a Day | With Neuroscientist Matthew Walker - https://youtu.be/JW_F8HyGS68

D. exercise

exercises:

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

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

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

(google dr vonda wright for expert confirmation)

how to deadlift:

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

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

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

***** tips

exercise after meals

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

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

exercise after cheating - ice cream no effect on health if exercise

muscles are considered major "glucose sinks" because they are the body's largest site for 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 spikes, especially after meals and during exercise.

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

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

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

if construction worker n u eat lots of rice u r ok but security guard orvtaxivdriver -

. walking exercise

walking at least 30 minutes a day increases the richness and DIVERSITY of good bacteria in your gut. therefore walking increases the production of happy hormones in your body that will keep you healthy, energetic, and happy. walking also promotes good sleep.

the more you walk, the better. just like the other factors, it's a FEEDBACK loop. walking improves gut health, which increases your desire to walk more, which further improves your gut health.

walking is the best time to improve your KNOWLEDGE on something. example, if you are learning a new language such as japanese, maybe spend the first 10 minutes learning a phrase or word. then listen to a couple of your favorites songs. then listen to japanese lessons again. or listen to your favorite youtube show or podcast.

i love rice - exercise allows me to eat rice as long as i work out after - muscles act as glucose sink. clam soup and fish photo

E. sunlight

myth ayaw painiti ang bata

* at least 15 minutes a day of sunlight also super imporant

experts recommend at least 30 minutes exposure to the midday sun to get your daily supply of vitamin D. in my experiments, exposure to sunlight helps me SLEEP early, which also helps me wake up early.

G. intermittent fasting

14 hour fast everyday

ever 15th day of month 20 hour fast

once a month 24 hour fast

last meal and water 2?hours nefore bed - urinating midfle at night kessens sleep quality

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

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

many thin payat stroke died of diabetes

ben azadi video

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

I. advanced mafha

1. prioritize expensive protein over a car

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

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

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

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

avocado

- easy to grow - plant at home when big sell it for lots of money or

government designated unused land - donate to LGU, plant it, then it's first come first serve. even if sell it, it becomes cheap due to abundance.

avocado planting in containers and selling them if no place to plant

plant wherever space available

it's food - meal - super meal - supposedly only rich and classy people eat but filipinos can easily grow it. - all homes should have avocado plants - it can bear fruit in the pot

*** promote the mass adaptation and production of AVOCADOS to make them affordable.

*** avocado salad (avocado and banana slices) can be frozen for no hassle logistics so it can easily be sold in school canteens and work cafeterias and mini kiosks in malls. just wait 5 minutes for it to be soft enough to eat. great with lighltly salted peanuts !!!

*** 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.

*** use plastic bag tubes like the one used to sell ice/ice water/ice candy. ?? or use cardboard cups instead of plastic for environmental sustainability??

. healthy fat

you should already get the right amount of healthy fats from sardines, galunggong, peanuts and coconut/olive oil (part of the malunggay regiment). but if you want to take it to the next level, eat 1 avocado every day. unfortunately, it's too expensive for an average person. avocado is the new FERRARI. my breakfast nowadays is avocado and peanuts.

even if you can afford avocado, it's a LOGISTICAL nightmare. once it's ripe, you need to consume it within 2 days even if you refrigerate it. in my experience, 1 out of 5 are bad and you can't tell if it's bad until you see the inside. at first i thought freezing avocados is out of the question because they become bitter after they are frozen (unlike bananas which become sweeter).

luckily, i discovered that avocados taste the same after FREEZING as long as you eat it before it completely softens. the perfect stage is when it's soft enough to eat but it's still a little bit icy. this means you don't have to go to the store 3 times a week. you can just buy a SACK of avocado and have that perfect frozen avocado snack EVERY DAY. you can sweeten your avocado snack with banana or grapes.

my discoveries can potentially be helpful to society. so after my barrio golf project has launched, i will need to open a stand in sugbo mercado and introduce my frozen avocado fruit salad, sauerkraut and malungay rice. then i will pray to God people are not yet educated enough to know how super awesome these foods are so i can just go back to enjoying my life. 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.

broccoli sprouts

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

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

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

III. if you smoke or cough regularly, try broccoli

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

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

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

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

kefir

65% of population lactose intolerance but ok.

batikon kidney liver adobo

balbacua

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

native chicken

fried fish, galunggong - italian classy

goat

may abohan

jonies

lechon kawali n pichero photos banawa

beef

seafoods

ake coconut oil

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

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

https://www.healthykefir.shop/ laguna

spread it around until everyone has kefir grains

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

peanut butter wonsugar

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

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

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

glucose monitor

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

II. misinformation

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

the healthy 100 year old chain smokers

olympic gymnast analogy

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

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

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

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

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

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

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

gusto mo ng magtrabaho para kang naka shabu

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

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

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

nobody is perfect

i learn a lot from chomsky - politics for dummies

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

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

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

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

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

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

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

what does the world health organization think about benjamin bikman

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

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

steel cut oatmeal - pepsint

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

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

no diet is perfect

no such thing as the "best diet"

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

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

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

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

misinformation handling tips

1. fake news?

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

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

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

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

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

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

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

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

common myths

intentional - conspiracy

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

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

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

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

science not selling anything

scientist punta kayo sa ted talk

true? no contra

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

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

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

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

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

over information

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

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

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

incomplete information

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

new colonialusm

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

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

(excerpts from BIR rant)

MSG/vetsin

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

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

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

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

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

III. implementation

A. influencers

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.

B. malunggay bouquet challenge

everyday malunggay bouquet challenge dunugusn afrutada kare humba adobo tidpagets

bisaya nag sprinkul ng raw nalubggay tagalog mag sorinkel

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

B. education reform

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

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

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

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

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

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

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

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

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

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

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

education reform:

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

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

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

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

screen shot of AI - can drink coconut oil

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

college projects:

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

C. family farm wiki

VI. family-farm wiki

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

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

small farming is fun and cool

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

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

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

family farm wiki in bartio golf

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

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

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

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

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

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

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

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

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

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

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

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

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

D. walk the talk

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

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

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

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

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

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

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

common sense movement

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

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

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

IV. personal tips

canary in a coal mine

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

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 regiment. all can openers in the stores are intentionally designed to break every month so you will keep buying them.

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

migraine

update on 9/21/17:

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

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

(btw i had an MRI and everything was fine)

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

allergies

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

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

how to live longer

i want to end this book with a joke.

i invented a quote:

"through imagination you can simulate virtually living for a thousand years.if you study history through reading, documentaries, and movies especially imax". if it makes you sad that you will not be around to know what the world will be like a thousand years from now, cheer up and just simulate the reverse by studying what the world was like a thousand years ago, spend time imagining or fantasizing living in that era, and then waking up a thousand years later to know what the world is like. that is why i love imax movies where the setting is historical.

it was like i have my own private imax theater. usually when i watch imax it's the last showing which is tuesday where nobody else watches.

i visited europe 20 thousand years ago. the plot of the movie wasn't that great but i don't watch imax for the story or twists i just want to travel to different worlds except i don't have to deal with flight delays and jet lag. it's my way of virtually extending my lifespan because to me life is all about experiences so for example if you are a lawyer and a musician then virtually you lived 2 lifespans. or virtually you lived 200 years. true wealth is measured by the diversity of one's experiences, career, social environment, cultural environment, natural environment (e.g. you lived in a desert for a few years then in snowy mountains for a few years and also as an ocean sailor for a few years), passions and hobbies, the number of children you have, etc .. quality over quantity so if you had 20 different girlfriends from different parts of the world but you never had a long and everlasting love then your experiences are actually less diverse than someone who was married for 75 years and had 27 great grand children. by my assessment i've probably lived a thousand years as refelected in the 59 videos in my youtube channel which now has 47 thousand views - (search @oplok-videos in youtube and go to "ian crystal" channel)

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update 1/16/22 from my article "negative-value-conundrum":

i discovered a brilliant way for idiots like me to learn history. i watch history channels in youtube that are over simplified for kindergarteners to understand (history scope, oversimplified, kings and generals, etc ...). but even if the videos are oversimplified, i still cannot absorb the information which means i'm even dumber than a kindergartener. but i found a way. first i listen to the audio in the car TWICE (https://www.facebook.com/photo/?fbid=10165717318750321&set=a.240841375320) to ease the pain of traffic. then i watch the video and enjoy the pleasures of absorbing information that teaches me how humans and the world work. humans are really not that different from 2 thousand years ago. i mean that's just 20 full lifetimes and 1 lifetime is really not that long considering i'm 50 years old and i feel like i was just born yesterday.

the more i study history the more i feel like i'm living for hundreds of years. the only reason why i want to be alive a thousand years from now is simply to know how mankind is doing. example what clothes we wear, or if technology has finally made capitalism obsolete and if humans are competing for the honor of who gets to work the 4 hour a week job still required for society to function. then i realized i can actually already do that but IN REVERSE. i could simulate waking up every day for the past 2,300 years and reading the newspaper on what's going on around the world. i also realized history becomes more interesting if you imagine various world events in parallel instead of focusing on 1 geographical location at a time. example while napoleon was stubbornly and carelessly invading russia in 1812, filipinos who settled in louisiana after escaping from the manila-acapulco galleon trade assisted the united states in the defense of new orleans against the british. i am so embarassed to learn filipinos are white supremacists for siding with the slave owners. it's so amazing to wake up wishing slavery will end then a few decades later factory machines made slavery obsolete. that means there is a chance my libertarian socialist utopic dream will finally come true. right now it's like i'm playing in the NBA but my teammates are soccer super stars such as lionel messi, christiano ronaldo and ronaldino. in this article, i urge my teammates to wait for technology to naturally transform the NBA into the world cup of soccer.

(for more of my knowledge bombs, click the "ian's knowledge bombs" banner at the top of this article and choose any article in the table of contents that piques your interest)