MAke Filipinos Healthy Again

(MaFHA) 

feel free to print the following pdf. it's the best gift you can give to your love ones:

https://drive.google.com/file/d/15ekUZ1VSuEotkSrZXGoDvkXN0h54gAHa/view?usp=sharing

this book shows how easy it is to feel happier than a billionaire

Ian Crystal

1st Edition. February 2026 

Copyright © 2026 by Ian Crystal

The moral right of the author has been asserted.

All rights reserved

No part of this publication may be reproduced, stored in a retrieval system,

or transmitted, in any form or by any means, without the prior permission

in writing of the publisher, nor be otherwise circulated in any form

of binding or cover other than that in which it is published and

without a similar condition including this condition being imposed

on the subsequent purchaser.

Calimpon Bookbindery

21-1 P. del Rosario St.,

Cebu City

to mama and papa,

whose love and support

sustain me.

and to my future kids and grandkids,

i hope this book can guide you

when i'm not around anymore.

 

this blog article is a mirror of the book "MAke Filipinos Healthy Again". everything is free. if you get any benefit from my work, all i ask is for you to pay it forward as best you can. i copyrighted this book only to prevent someone from copyrighting it and suing me for infringement.

Table of Contents

PREFACE

I. easy way to feel happier than a billionaire

  A. general guidelines

  B. sustainability

    1. efficiency

    2. documentation

    3. rigidity -> loss of motivation

    4. science -> motivation

  C. low-carb diet

    1. green banana cardava/saba)

    2. monggo (mung bean)

    3. malunggay (moringa)

    4. sardines, bolinao (dilis/anchovies)

    5. sauerkraut

    6. vinegar water

    7. mafha meals

    8. cheat day

  D. sleep

  E. walking

  F. sunlight

  G. intermittent fasting

  H. advanced mafha

    1. avocado

    2. tablea (pure ground cacao)

    3. purslane (ulasiman)

    4. broccoli sprouts

    5. fatty/oily fish alternatives

    6. kefir

    7. plant once, harvest forever

    8. resistance training and sprinting

    9. prolonged fasting

    10. eat the rainbow

    11. eat purple, black or red

II. misinformation

  A. best guess

  B. drinking urine cures dengue

  C. centenarian chain smokers

  D. charisma hazard

  E. oversimplification

  F. more examples

    1. intermittent fasting

    2. cholesterol

    3. tilapia and cream dory

    4. tofu/soybean?

    5. MSG/vetsin

  G. trust but verify

    1. guso (spiny seaweed)

    2. seed oils

    3. virgin coconut oil

    4. omega-3 index test

    5. CGM (continuous glucose monitor)

    6. listen to your body

III. more brainstorming

  A. social media strategies

  B. economic opportunites

  C. education and culture adjustments

  D. this book is garbage

  E. relativity and limit theory on food pleasure

IV. personal stories

  A. knowing my triggers and avoiding them

  B. nasal saline flush

  C. flu game plan

  D. migraine

  E. pneumonia retrospective

  F. gluten intolerance

  G. how to live a billion years

 

PREFACE

i'm 55 years old. i've been frequently 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 realized maybe it's not difficult for the philippines to achieve PROSPERITY. maybe we just need to focus on what matters the most. why would we expect our leaders to serve us honorably if we can't even do the specific and achievable things that makes a huge impact on our health and prosperity?

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

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

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

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

 

I. easy way to feel happier than a billionaire

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

A. general guidelines

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

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

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

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

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

B. sustainability

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

1. efficiency

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

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

 

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

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

there probably is NO need to REHEAT anything. example, on your way to work, you just stop by the freezer to grab your mafha meals and stuff them in your lunch bag. then 5 hours later your delicious and super healthy meal should be warm enough to enjoy. this gives your spouse or helpers more time to watch your kid's soccer game or attend to other mafha chores such as making sauerkraut and adding fertilizer to your indoor avocado plants.

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

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

2. documentation

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

3. rigidity -> loss of motivation 

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

4. science -> motivation

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

you should also google the NUTRITIONAL BENEFITS of the foods i recommend. i will only highlight the top benefits.

C. low-carb diet

first, let's go through the mafha STARS. then let's have fun composing mafha MEALS. there is no need to choose between healthy food and delicious food. you can have both. it's a feedback loop. as you get healthier, healthy foods start to taste better. the sacrifice is only at the beginning. the time will come when mafha meals become pleasurable.

1. green banana cardava/saba)

the biggest mafha star is green banana cardava. it is high in RESISTANT STARCH or fiber. one of the many benefits of resistant starch is that it feeds the good microbes in your gut that produces serotonin. serotonin is a hormone that makes you feel happy and energetic. gut microbes are legal shabu manufacturers. 

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

you can cook green cardava by BOILING it for 30 minutes. if you cover the pot, there is no need to completely submerge them in water because the steam will cook it. you can also microwave on high setting for 2 minutes. they can last 7 days in the FRIDGE. i don't reheat them because i don't mind eating them cold. you can also freeze them. don't remove the peel when freezing or refrigerating.

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

2. monggo (mung bean)

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

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

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

3. malunggay (moringa)

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

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

malunggay POWDER is just as nutritious as the fresh leaves. it's also very easy to make. just spread them on a flat tray (or used pizza box) and let them dry for 8 days (using a deep bowl will cause the bottom to rot). avoid the sun to avoid nutrient loss. then you can crush the leaves with your hands when they become very brittle. if you are "susyal", you can dry them in the oven for 3 hours at 50 degrees celsius and grind them in a blender. i store them in one of those mini soft drink bottles so i can boost my dishes with malunggay when i eat out.

if you prefer FRESH leaves, they can stay fresh for 10 days in the fridge. malunggay bouquet (in a vase with water) can last 2 days at room temperature.

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

4. sardines, bolinao (dilis/anchovies)

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

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

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

 

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

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

an average weight human REQUIRES roughly ~2 grams (~2,000 mg) of combined epa&dha a week (300mg/day). although a 50-50 ratio of dha-epa is ideal, any ratio is still ok. 1 can (~155 grams) of sardines contains a whopping ~2 grams of dha(1 gram)+epa(1gram). note it's also the ideal 50-50 ratio. so eating 1 can a week, which costs ~P25, is enough. a typical serving size of bolinao (½ cup or 35 grams) has ~650 mg of combined epa+dha. so you need 3 servings a week (~P10 per serving).

advancements in CANNING technology has made canned sardines safe to eat daily.

sardines and dried bolinao can TASTE better if you add calamansi or vinegar. they go well with eggs. instead of cooking, i soak uncooked dried bolinao in vinegar because cooking (especially frying) can decrease the epa&dha content by ~20%. when preparing guso salad, you can remove the fishy smell by submerging the guso in a bowl of cold water mixed with vinegar for about 15-30 minutes. google "how to make guso salad" for further instructions.

filipinos consider sardines and bolinao low class. but these superfoods have been elevated to GOURMET status and enjoyed at high-end restaurants in europe. if you want to feel sardines is cool, search "nutrition in sardines" in youtube and watch the cool influencers vehemently praising sardines. 

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

sardines, bolinao, and guso are EFFICIENCY stars. it takes 6 months for dried bolinao to expire so you can buy it in bulk. i prefer the medium-size light colored ones. the larger and darker ones are too bitter and the tiny ones don't have that mind blowing UMAMI-rich flavor. i also buy and make guso in bulk and freeze them in single serve containers. freezing does not degrade the taste and nutrition.

5. sauerkraut 

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

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

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

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

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

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

 

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

the less you MASSAGE the cabbage, the crunchier the sauerkraut will be. you only need to massage the cabbage if you won't be adding brine. 

more SALT takes longer to ferment. but it's ok for the fermentation to take long if you anticipate and create a new batch early. if it's too salty, simply RINSE it with water just before serving.

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

i'm confident filipinos will ADOPT sauerkraut because it tastes like salted green mangoes, which filipinos love. it's a perfect side dish especially for high fatty meals such as pork belly or chorizo. it removes the greasy feeling. kimchi is more nutritious. the onions, garlic, and radish in kimchi help detoxify the liver. but it does not meet the simplicity and affordability criteria of mafha.

6. vinegar water

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

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

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

7. mafha meals

let's have fun COMPOSING mafha meals. i'm not a doctor or nutritionist. the mafha meals here only serve as a guide to give you a general idea. do your own research and experiment. example, maybe you want to replace cardava with PURPLE camote (sweet potato) because you want your brain to stay sharp even when your 100 years old (anthocyanin). or add ampalaya (bitter melon) to your regimen because it improves insulin sensitivity (lowers blood sugar).

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

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

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

you need to google the RECIPES. i will only share my recipes that i think is better than the ones i found online.

monggo-malunggay

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

- green cardava

- guso salad

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

bolinao-malunggay

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

- green cardava

- sliced tomatoes (contains LYCOPENE, a very powerful antioxidant)

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

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

sardines-malunggay

- sardines

- green cardava

- 2 hard-boiled eggs

- sauerkraut

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

tispaghetts-malunggay 

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

- tispaghetts-malunggay (~P28/cup)

- green cardava

- sauerkraut

canned beans (911/travel meals)

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

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

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

lightning round

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

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

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

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

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

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

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

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

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

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

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

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

8. cheat day

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

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

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

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

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

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

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

D. sleep

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

experts recommend 7-9 hours of sleep a day. it is also important to sleep and wake up around the same time every day. irregular sleep patterns promote harmful bacteria in your gut. REGULAR sleep promotes a healthy gut, and a healthy gut promotes regular sleep. so it's a CATCH 22 problem. it's not just people are unhealthy because they don't eat healthy and get enough sleep and exercise, but also, people don't eat healthy and get enough sleep and exercise because they are unhealthy. 

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

E. walking

we all know taking long walks is healthy. the problem is lack of motivation. maybe a little science will motivate you - walking at least 30 minutes a day increases the richness and diversity of good bacteria in your GUT. it also promotes a good sleep. it plays a vital role in making you happier than a billionaire.

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

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

F. sunlight

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

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

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

G. intermittent fasting

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

i eat only 2 meals a day and avoid snacking. experts used to recommend frequent small meals. turns out it can lead to INSULIN RESISTANCE (pre-diabetes). insulin is like a key that allows glucose to enter the cells to be used as energy. but frequent release of insulin caused by frequent eating causes your cells to ignore insulin, just like parents tend to tune out after frequent nagging from their kids. this causes glucose to build up in your blood (high blood sugar).

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

H. advanced mafha

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

for me, it's not a difficult decision because even if in the end i find out all my efforts did nothing to prevent me from getting cancer, i would still be glad i made the decision. in everything i do in life, i never really worry about the results. what's important to me is i ENJOY the journey and i don't leave any stone unturned. resistance training and sprinting releases dopamine that makes me feel high. even if my mafha advocacy ends up being a failure, avocado farming is just as fun for me as a billionaire riding a submarine to explore the ruins of the titanic. too soon? distributing free samples of frozen avocado meals to the schools feels better than the motion sickness i always feel when traveling.

1. avocado

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

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

 

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

it blew my mind again when i learned avocados can grow and bear fruits in a large pot INSIDE a HOUSE. this means even people in the slums can grow avocados. if it becomes too big, they can sell it for a profit. i think filipinos are wasting a lot of these blessings and opportunities to be healthy and self-sufficient.

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

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

frozen avocado paired with salted PEANUTS and/or hard-boiled EGGS is a perfect meal to sell to school kids and office workers. my guess is that the salt will balance the high amount of potassium in avocado. peanuts are high in oxalates, which can cause kidney stones. it's also high in omega-6. moderation is key. the good news is that mafha stars monggo, malunggay, sardines, bolinao, and guso are rich in calcium and magnesium, which help prevent kidney stones. the omega-3's in sardines and bolinao will balance the omega-6 in peanuts. 

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

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

 

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

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

2. tablea (pure ground cacao)

 

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

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

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

COFFEE also contains flavanols and tyrosine. but caffeine disrupts sleep and reduces REM (rapid eye movement) time, especially with higher doses or intake closer to bedtime, creating poorer quality rest and a cycle of dependency. rem sleep is crucial for brain and emotional health. coffee can also cause a crash due to adenosine buildup in the brain when caffeine's stimulant effects wear off, leading to sudden fatigue, difficulty concentrating, and irritability.

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

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

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

3. purslane (ulasiman)

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

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

it is not feasible to eat lots of purslane to satisfy the EPA&DHA omega-3 requirement. even if you eat 2 cups of purslane every day, you will only get at most 10% of daily epa&dha requirement. 2 cups = 80 grams of purslane = 320 mg of epa&dha X 10% conversion rate = 32 mg of epa&dha, and the daily requirement is around 300 mg. it is still important to eat fatty fish such as sardines and bolinao. purslane is also high in oxalates, so moderation is key.

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

4. broccoli sprouts

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

the good news is, scientists (dr. rhonda patrick and dr. jed fahey) found out that the ISOTHIOCYANATES in malunggay acts similar to sulforaphane but with greater stability. they believe malunggay could be better than broccoli in countering the harmful effects of toxins. however, they also pointed out that no human studies have been conducted to prove this (only animal studies).

if you can AFFORD it, i think adding broccoli to your diet is a good bet just in case malunggay is not enough to counter the harmful effects of smoking, drinking alcohol, pollution, and microplastics. broccoli SPROUTS are better because they contain 20 to 100 times more sulforaphane than mature broccoli. sprouting broccoli is quite easy. just google for instructions.

 

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

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

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

5. fatty/oily fish alternatives

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

although monggo and malunggay contain ALA omega-3, your body needs to convert ala to epa&dha to balance omega-6 and the conversion is very inefficient  

you can add CHIA seeds to your drinking water (1 tablespoon per liter). you need to wait 30 minutes for it to form a GEL before drinking or else you will choke. 2 tablespoons of chia seeds contain 4,200 mg of ala omega-3. the conversion is ~5-10% to epa and ~1-4% to dha. so it can produce at least 210 mg of epa and 42 mg of dha (~250 mg total). considering the daily requirement is ~300mg, that's pretty good. no wonder the grocery store near my house sells a lot of chia seeds. the cost of 1 tablespoon of chia seeds is ~P9 (online and at the grocery store).

chia seeds contain TRYPTOPHAN, which converts to serotonin (makes you feel happy) and melatonin (improves your sleep). your beneficial gut microbes love to munch on the gel that forms when chia seeds are soaked. it is also very good for your digestive system (e.g. helps with constipation).

God really favors the filipinos because the higher epa&dha omega-3 a fish has, the cheaper it is. the more expensive fish just tastes better. mackarels such as ANDUHAW (island mackarel) and GALUNGGONG (round scad) are very rich in epa&dha omega-3s and are quite affordable. a single serving (150 grams with bones) of anduhaw cost ~P38 and has a whopping ~2 grams of combined dha(1.3 grams)+epa(.7grams). so you only need 1 serving per week. a single serving of galunggong (200 grams with bones) cost ~P60 and has a respectable ~860 mg of combined dha(680 mg)+epa(180 mg). so you need to eat 2 servings a week.

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

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

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

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

6. kefir

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

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

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

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

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

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

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

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

 

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

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

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

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

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

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

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

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

 

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

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

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

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

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

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

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

7. plant once, harvest forever

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

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

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

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

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

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

 

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

CHIA seeds are not perennial but they are very easy to grow and harvest. you can also just let the seeds fall and grow on their own.

CASHEWS might seem a better alternative to peanuts because they are perennial. however, the positive is outweighed by the complex, toxic, and labor-intensive harvesting and processing requirements.

for those living in cooler highlands, sunchokes (jerusalem artichokes) and asparagus are very good perennial crops. they are high in INULIN, which is a top prebiotic. they can be invasive and difficult to remove later on. but why remove these expensive and delicious superfood crops?

8. resistance training and sprinting

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

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

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

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

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

in my opinion, you should eat at least 3 MEALS (instead of my recommended 2 meals a day) whenever you do any intense physical activity that day (e.g. resistance training or sprinting) or if you are ILL (e.g. flu). it's better to exercise before a meal, although exercise after a meal is also good.

to slow down age related muscle loss and prolong FUNCTIONAL INDEPENDENCE, the leading expert on healthy aging, dr. vonda wright, recommends lifting heavy weights 2-3 times a week: 4 sets of 4 reps of dead lifts, bench presses, and squats (my session only takes ~30 minutes). exercise (especially weight lifting) can be hazardous if done improperly. search youtube for a DEMO on any of the exercises mentioned in this book.

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

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

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

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

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

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

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

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

9. prolonged fasting

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

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

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

10. eat the rainbow

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

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

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

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

 

11. eat purple, black or red

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

be aware that ONLY the PART that is purple, black or red contains anthocyanin. example, the purple skin of mangostein is rich in anthocyanin, but because you only eat the white part, then it is not considered rich in anthocyanin. this also means that when you eat purple star apple, try to scoop deeper because the meat is more purple near the skin. anthocyanins are significantly reduced by high heat, so it's better to eat your purples and reds UNCOOKED.

the red in watermelon, tomatoes, and grapefruit is caused by LYCOPENE, not anthocyanin. however, lycopene is also very beneficial. it is highly linked to prostate health and reduced cancer risk.

i like to pair my bolinao and sardines with uncooked RED ONION (~1/2 medium size). aside from being rich in anthocyanins, onions contain the top prebiotic INULIN (which makes the shabu manufacturers in your gut happy). it also counters the negative effects of alcohol - it detoxifies the liver due to its high content of the antioxidant quercetin and sulfur-rich compounds.

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

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

a better idea is to order lots of sugar-free dried BLUEBERRIES online (lazada or shopee). i was able to order 1 kilo for P982 (includes shipping). 1/8 cup of dried blueberries is the perfect chaser for a shot of broccoli. 

pairing broccoli with olive oil or avocado oil significantly increases the BIOAVAILABILITY of its nutrients, particularly its fat-soluble vitamins and antioxidants. the fat in olive oil acts as a carrier, allowing your body to better absorb key compounds in the broccoli, such as carotenoids and vitamin k. i also like to add balsamic vinegar to my olive oil to improve the taste.

the broccoli-blueberry regimen in the following photo COSTS around ~P130/day (broccoli(~P60) + 2 tablespoons olive oil(~P40) + ~1 tablespoon balsamic vinegar(~P10) + 1/8 cup of dried blueberries(~P20) = ~P130). but in terms of quality of life, it adds another billion dollars, especially for your elderly love ones. don't you want your elderly love ones to be blessed with another billion dollars-worth of health and happiness?

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

II. misinformation

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

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

A. best guess

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

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

arguing about controversial issues is like arguing whether you should be attracted to the opposite sex or the same sex. it has more to do with our genetic makeup or brain wiring. nobody ever chooses a political side after weighing the pros and cons. what i just said is an example of a SWEEPING GENERALIZATION fallacy. of course there are exceptions (e.g. independent voters)

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

B. drinking urine cures dengue

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

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

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

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

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

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

 

C. centenarian chain smokers

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

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

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

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

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

what if for some people, the burden of school or work is too much for them to cope due to supposedly preventable and curable health issues? this can cause them to resort to DRUG USE in order to cope, which usually leads to lack of education, income, or purpose in life. this can then result in some sort of feedback loop - they do more drugs and their problem worsens. what if the drug epidemic that is plaguing many societies can be reduced significantly if politicians and influencers promote the knowledge in this book? no one is insulated from the problems of drug abuse. it can easily happen to someone in your family or someone in your family can become a victim of a drug related crime.

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

many filipinos are ADDICTED to sweets like soft drinks and telling them to reduce their sugar intake is like telling a smoker to stop smoking. but studies have shown that probiotics or fermented foods can reduce sugar cravings. this means gut repair is a FEEDBACK LOOP. as your gut slowly improves, you will start to crave for less sweets, crave for healthier foods, and have more energy to exercise. this helps improve your gut some more, which further decreases your craving for sweets, further increase your craving for healthy foods, and so on and so forth.

D. charisma hazard

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

E. oversimplification

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

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

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

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

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

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

however, always look at the glass half full. it's good for your health. example, i believe big food is responsible for alleviating world hunger. CORPORATIONS exist for profit and changing that could lead to a worse outcome (socialism). i'm not an expert on anything but i think forcing corporations to produce healthy foods could lead to expensive foods, hunger, and poverty. you should protest monsanto's evil practices but not GMO as a whole (google "monsanto's evil practices" and "los banos protest against monsanto"). big food even saved the world because their innovations in mass production of food helped win world war 2. so if it wasn't for big food we would all be speaking german. industrial agriculture is a matter of national security.

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

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

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

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

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

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

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

F. more examples

1. intermittent fasting

i came across this video with 5.5 million views about intermittent fasting. in youtube, search "doctor mike on diets: intermittent fasting". doctor mike says intermittent fasting is not a new concept because humans have been practicing it for thousands of years. but later in the video, he contradicts himself by saying we don't know yet about its LONG TERM effects. he probably means there are no long term randomized control trials. 

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

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

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

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

2. cholesterol 

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

repeated attempts to prove a correlation between dietary cholesterol and blood cholesterol failed. EGGS were stigmatized by the charismatic authorities even if it's ok for the vast majority to eat 2 eggs a day. the stigma hindered the world from taking advantage of this very nutritious and cheap source of protein.

the question whether LDL is good or bad is an oversimplification. size matters. the larger ldls are less harmful because they have more difficulty entering the arteries.

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

3. tilapia and cream dory

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

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

tilapia FEEDS contain byproduct materials from fish processing such as heads, skin, bones, and trimmings. roughly 1/3 of the global fish catch becomes byproducts. so tilapia farming is a good way to maximize our precious marine resources. in nature, nothing should go to waste. the quality of tilapia depends on the feeds (just like grass fed cows and vegetables that grow on rich soil have higher quality).

4. tofu/soybean

the derogatory label "SOY BOY" that my maga golfing buddies call me has been scientifically debunked. it's just a myth that soybean will cause men to grow breasts, compromise their muscular strength, and cause erectile dysfunction. 

soybean contains a whopping ~30 grams of PROTEIN per 1 cup serving (240 grams) and only costs ~P20. the daily requirement is ~52 grams for an average weight human. tokwa't baboy and unsweetened soy milk should be promoted and filipino saucy dishes such as adobo or humba should be fortified with tofu (which is 100% soybeans).

self-sufficiency doesn't mean we should eliminate our IMPORTS entirely. theoretical purity is self-defeating. in fact, we should even import more soybeans from the united states in order to balance our trade.

the TRADE DEFICIT is a big disrespect to america, the most powerful country. it's like constantly punching mike tyson in the face, and when mike tyson finally says enough is enough, the whole world cries injustice and magas are evil for not allowing themselves to be molested anymore. everywhere i go in europe, people think americans are dumb yet they depend on america for security. it was impossible for me to start a roasted chicken business in europe due to over regulation while in america conservatives want to make it easy for me to start a business. as usual, the truth lies near the middle.

AI powered farming technologies will make soybean from america even cheaper. animal feeds are 80% soybean so it will also make meat cheaper. don't worry too much about your children's economic future because there's a good chance the humanoid robots of elon musk will make all goods and services super cheap for everyone. everyone will be receiving universal basic income (UBI). capitalist greed and innovation is the shortest path towards socialism utopia. elon musk is the biggest contributor to socialism in the history of mankind. the only thing you should focus right now is make your children healthy so they can take advantage of the socialism utopia where they can just do whatever makes them happy.

don't forget to eat lots of bolinao and/or sardines (or take algae oil) because soybean is high in OMEGA-6.

5. MSG/vetsin

one of my imaginary followers asked why i recommend foods containing msg. first of all, it's the AMOUNT that matters. example, water is essential, but if you drink 5 gallons in 1 day you will die. just like it's ok to put a small amount of salt in your food, it should be ok to chaser your anthocyanin rich purple camote with a small amount of jack 'n jill chippy for pleasure and nostalgia. health is not the only goal in life. there is no use living life if you don't enjoy it.

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

G. trust but verify

when in doubt, TEST and find out for yourself as much as possible.

1. guso (spiny seaweed)

according to google ai, eating seaweed is generally not sufficient on its own to meet daily EPA&DHA requirements. i can't find any data on the epa&dha content online. i tried the department of health, department of science and technology, and bureau of fisheries and aquatic resources but they also didn't have the data. 

so i had guso tested in intertek (cebu). it cost me P20,104 (they subcontract it to a testing center in singapore). the result i got was (-____ mg per 100 grams. i also wanted to have it tested in medallion labs in minnesota but they only do commercial testing. the daily requirement is 300 mg. note that wakame, which is known to contain the most epa&dha among all the seaweeds, has 190 mg of epa per 100 grams (no dha).

2. seed oils

examples of seed oils are canola, soybean, sunflower, corn, and grapeseed oils. google ai says "there is no scientific evidence to fear or entirely eliminate seed oils. for optimal health, MODERATION is key, and opting for a variety of oils along with reducing intake of highly processed foods is recommended". this statement is too general to be useful. it's better to say, "use non-seed oils when cooking at home because restaurants and food manufacturers use seed oils. although the omega-6 in seed oils is essential for our health, excess can contribute to heart disease and obesity. the highly reputable cleveland clinic gives a similar recommendation: https://health.clevelandclinic.org/seed-oils-are-they-actually-toxic

however, john hopkins (also a highly reputable source) has a different opinion: 

https://publichealth.jhu.edu/2025/the-evidence-behind-seed-oils-health-effects. i think the article is an example of misinformation. it's not that the article is giving false information. the problem is it's trying to answer the wrong question. it's trying to say omega-6 is important for our health, which everyone already agrees. knowledge is more useful if it guides us on what ACTION to take. a more useful question is, "should we use seed oils when cooking at home?". 

the john hopkins article downplays the importance of the omega-6 to omega-3 RATIO. it fails to mention that omega-6 competes with epa&dha for the same enzymes. according to google ai, "significant scientific evidence indicates that the omega-6 to omega-3 ratio in modern, particularly western, diets is high, typically ranging from 15:1 to over 20:1, compared to the estimated 1:1 ratio during human evolution. this imbalance is associated with higher risks of inflammation, cardiovascular disease, and increased mortality". 

however, the john hopkins article disagrees by saying "the evidence does not bear this out". the article then points to a study using CONFUSING LANGUAGE: "in their study of linoleic acid and cardiovascular disease, researchers looked at participants’ omega-3 levels. they found that the association between linoleic acid and cardiovascular risk was similar among participants with high or low levels of omega-3". there is no mention of the ratio and i have no idea what it means.

if there is such a thing as "guilt by association" fallacy, the john hopkins article is making an "INNOCENT by association" fallacy: "omega-3 and omega-6, the main classes of polyunsaturated fatty acids, exist in high amounts in many seeds, nuts, tofu, fatty fish, seaweed, and eggs, and they play important roles in our overall health." the article fails to mention that the reason fatty fish is considered healthy is because it is very high in omega-3 and very low in omega-6.

according to google ai, "omega-3 and omega-6 fatty acids have distinct, often opposing roles in the body. omega-3s are anti-inflammatory, supporting heart and brain health, whereas omega-6s are pro-inflammatory, crucial for immune response and blood clotting." however, the john hopkins article is trying to make it sound like omega-3s and omega-6s have the same PRIMARY roles: "omega-6s do many of the same things, just not as effectively as omega-3s ... somewhere along the line, this got flipped into a misunderstanding that … [omega-6s] do the opposite of omega-3s." that's like saying the point guard and center in a basketball team have the same roles because they both dribble, pass, and shoot the ball, and therefore having too many point guards playing at the same time is not a problem.

the john hopkins article says that saturated fat is bad and seed oils are good because they help lower bad (LDL) cholesterol. i think it should also say that saturated fats can be part of a healthy low-carb diet because cutting carbohydrates can even lead to a higher hdl (good cholesterol) even with higher intake of saturated fats. scientific articles should give the complete picture. 

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

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

i had the bambi coconut cooking oil and filippo berio extra virgin olive oil TESTED for omega-6 content in intertek. to make sure they really get tested, i did not tell them what kind of oils they were. i simply labeled them "cooking oil from sari-sari store" and "cooking oil from mercado". i spent 2 X ~P6k each + ~P3k shipping = ~P15k. coconut oil is supposed to contain ~1.7 grams of omega-6 per 100 grams while the result i got was (-_____. extra virgin olive oil is supposed to contain ~9.8 grams of omega-6 per 100 grams while the result i got was (-________.

3. virgin coconut oil

as an avid golfer, i was intrigued after learning virgin coconut oil can boost KETONE production because it contains lots of medium-chain triglycerides (MCT). ketones can significantly improve mental sharpness, focus, and clarity by providing a more efficient, stable energy source for the brain compared to glucose. they reduce "brain fog" and support sustained cognitive function without the sharp energy crashes associated with sugar, often leading to enhanced mental alertness, reduced brain inflammation, and improved mood stability.

logically, virgin coconut oil should help with my GOLF game. the keytones starts taking effect after 30 minutes of taking mct and lasts for 4 hours. coincidentally, a golf game usually lasts 4 hours. this means coconut was made by God for golfers.

however, coconut oil is also very high in SATURATED fats (mct is a actually a type of saturated fat). according to google ai, studies have shown that saturated fats will increase your LDL (bad cholesterol) and increase your risk of heart disease. i'm sure the study is true, but i think it's a case of misinformation by omission (oversimplification). other studies also show that saturated fat is only bad if you have a high-carb diet. it is true that most people should avoid saturated fats but only because most people are in a high-carb diet. american heart association also says 1 tablespoon of coconut oil a day is ok. 

i found this article in the NIH archives that says restricting saturated fats in a low-carb diet is unnecessary: https://pmc.ncbi.nlm.nih.gov/articles/PMC1208952/. i also found 2 STUDIES that show coconut oil actually lowers bad cholesterol (ldl) and increase good cholesterol: https://europepmc.org/article/PMC/3226242, 

https://link.springer.com/article/10.1007/s11745-009-3306-6. 

to find out for myself, i had my cholesterol TESTED in hi-precision cebu (P550). results showed i have borderline high ldl and borderline low hdl.

high ldl is BAD because it's the cholesterol that can get stuck in your arteries, which increases the risk of heart attack and stroke. the optimal amount is less than 100 mg/dl while 130-159 mg/dl is considered borderline high. high hdl is GOOD because it transports excess cholesterol from tissues and arteries to the liver for removal. the optimal amount 60 mg/dl or higher while below 40 mg/dl is not good.

then for 3 months, i will take 2 tablespoons of virgin coconut oil every morning. what's amazing is that it does not trigger a release of insulin, so it does not disrupt my 16/8 intermittent fast. then i will have my cholesterol checked again. i will post the results in the @mafha-channel in youtube and the blog mirror of this book (https://bit.ly/mafha).

the virgin coconut oil i bought from the grocery store COST ~P800 for 500 ml, which means it's ~P25 per table spoon. so 2 tablespoons a day is ~P50 a day. it's probably cheaper if you make your own. just google how to make it.

you should not use virgin coconut oil to FRY because it has a low smoke point. when it smokes, it releases harmful compounds and it ruins the flavor and aroma of your food. it's also a fire hazard. but you can use it for baking (lower heat).

the KETONIC effects of virgin coconut oil on my golf game was IMMEDIATE. maybe it was just a placebo effect, but whenever i hit a shot (full swing to putting), i can feel and perceive the different factors in my swing at play and how they affect each other. it allowed me to discover new and potentially revolutionary theories and principles. i think the golf book i'm writing will trigger a seismic paradigm shift in the golf world and become the bible for average golfers all over the world. i will give an update in the @mafha-channel in youtube when this happens. 

if you only play golf once a week, maybe 2 spoons of virgin coconut oil before playing golf is ok. your stomach has to be empty (e.g. skip breakfast) or else your brain will be fueled by glucose instead of ketones. but you need to consult a doctor if you plan to consume virgin coconut oil more frequently because maybe it's only safe if you have good metabolic health (e.g. you are not insulin resistant). maybe you also need to be in a low-carb diet high in SOLUBLE FIBER or resistant starch (e.g. green cardava). soluble fiber helps lower ldl. 

AVOCADO can also help lower ldl and raise hdl. before avocados go out of season (around september), i suggest you buy a sack good for 3 months. then get the meat out when they ripen and freeze in single cup containers. the recommended amount is 1 cup a day. 

i didn't eat avocado for 4 months before i took my first cholesterol test. this probably explains my unsatisfactory test results. i will continue to refrain from eating avocado during the 3 months i'm taking 2 spoons of virgin coconut oil a day. then after the next cholesterol test, i will eat 1 cup of avocado a day while continuing my 2 spoons of virgin coconut oil daily regimen. then i will have my cholesterol checked again. 

extra virgin OLIVE OIL also helps lower ldl and raise hdl. the sweet spot amount for heart health is 2 tablespoons a day. however, unlike in the united states where there are independent watch groups that inspect and certify the olive oils, i don't know if the olive oils sold in the philippines contain seed oils. the best pasalubong from america are bottles of certified extra virgin olive oils, bags of organic dried blueberries and broccoli sprouting seeds. they are the new chocolates.

4. omega-3 index test

many filipinos might prefer to FRY their dried BOLINAO. however, google ai says that frying significantly decreases the omega-3 content. so for 3 months, i fried my dried bolinao (1/2 cup). (you can fry bolinao with virgin coconut oil as long as it's quick, low heat, and does not smoke.) i also refrained from eating sardines to better isolate my experiment. then i got an omega-3 index tested and the result i got was (- _________.  note i ate anduhaw around twice a week during this test.

(-

next, i will soak my daily dried bolinao in VINEGAR instead of frying it. after 3 months, i will get another omega-3 test. then i will eat a can of SARDINES (155g) once a week while continuing my bolinao in vinegar regimen, then get another omega-3 test. i will post the results in the @mafha-channel in youtube and update the blog mirror of this book.

monitoring your epa&dha is becoming POPULAR. is it just a fad? is it just false hysteria? the fact is that there is an extensive body of scientific research (literally thousands of studies) confirming the importance of epa&dha for human health.

each omega-3 index test COST me ~$90. i bought the kit from amazon and had my sister in the states mail it to me. then i mailed my blood sample to their testing center in australia. an online search indicated that hi-precision diagnostics (cebu) offers omega-3 index test but when i emailed them to inquire, turns out they don't offer it anymore. 

i've known for a long time that vegetarians in INDIA have very high prevalence of heart disease even if they are vegetarians while eskimos (inuits) have very low prevalence even if their diet is very high in fat. it's because the fat in the ESKIMO diet comes from fatty fish and blubber from seals and walruses which are very high in epa&dha. 

5. CGM (continuous glucose monitor)

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

you can just google which foods can cause glucose spikes (high glycemic index). different people experience vastly DIFFERENT blood glucose RESPONSES to the exact same foods. but for me, using a cgm to know which foods causes your glucose to spike is useless because according to google ai, sugar (e.g. fructose in fruits) are still bad for you even if it does not cause your glucose to spike. so you should still avoid or limit your consumption anyway. just eat your favorite on your cheat day and don't worry which ones causes more spikes.

i think cgms are only useful for DIABETICS because it provides real-time monitoring while eliminating the need for painful daily finger pricks. in the philippines, top brands (e.g. abbot labs freestyle libre) cost ~P4,200 for the reader and ~P4,200 for the sensor. you only need to buy the reader once but you need to replace the sensor every 2 weeks

cgms are becoming quite popular. there are lots of youtube videos of folks TESTING different foods with their cgm. if you don't have a strong preference which fruits or dessert to eat on your cheat day, then maybe you can have fun testing your glucose response to different foods. just buy the sensor ONCE and test as many foods as you can within the 2-week period.

unless you are a doctor, you should not try to monitor your health using a cgm because some glucose SPIKES are supposed to be NORMAL (e.g. in the morning or after exercise). 

according to google ai, "INSULIN RESISTANCE is considered one of the most critical and earliest indicators of metabolic health, often serving as a better predictor of metabolic syndrome, cardiovascular disease, and Type 2 diabetes". i can evaluate how my regimens are improving my metabolic health by recording my glucose response to my mafha meals and cheat foods, then maybe after 3 months, test again to see if my insulin sensitivity improved. but why spend P12k when many hospitals and testing centers offer insulin resistance tests for only P300?

6. listen to your body

don't underestimate your BODY's ability to tell your what's good and bad for you. 

however, if something is very healthy but your TASTE buds are rejecting it, try to give it some TIME. start small and increase the amount very gradually. example, if you don't like sauerkraut, just have 1 spoon once a week and gradually increase the amount. maybe the time will come you will develop the taste and even crave for it. some smokers told me they felt like vomiting the first time they tried cigarettes because it was so disgusting (probably a bad analogy because nicotine is addictive).

sometimes, QUANTITY matters. example, drinking buko juice every day gives me migraines. but enjoying buko juice once in a while is no problem at all. 

III. more brainstorming

the number 1 rule in brainstorming is there are no rules. no IDEAS are bad. example, i started this family farm wiki where anyone could contribute their farming expertise. it was a good idea even if it's now useless because AI can just instruct you on what you need to do every step of the way. feel free to add your ideas in the comment sections of the youtube videos (@mafha-channel).

if you want to help make filipinos healthy again, this chapter contains the CONCRETE and specific things you need to do.

A. social media strategies

approach leaders (e.g. POLITICIANS) and encourage them to write their own health book. they can use all the ideas in this book for free and they don't have to acknowledge me or this book.

pay charismatic INFLUENCERS to post short videos on their own page (tiktok, youtube, facebook) disseminating the micro bits of ideas and information in this book or their testimonials. the end of each video should show the link to https://bit.ly/mafha and emphasize it's free with no strings attached. 

come up with SCRIPTS in case influencers don't want to spend time and effort making their own scripts.

hire amateur ATHLETES (e.g. volleyball players) with magnetic personalities or popular students to create videos on @mafha-channel. encourage them to create their own channel based on this book. make it clear that all revenues go to them. tell them they could be the next jose rizal in terms of positive impact on society.

ask celebrities and politicians if they are willing to join a "MALUNGGAY CHALLENGE" similar to the ice bucket challenge. they will post a video in facebook where they sprinkle malunggay (fresh leaves or powder) in their favorite saucy food (e.g. adobo) then they nominate other people. for spirit of unity, encourage politicians to nominate their rivals. the video can include clips of them crushing dried malunggay with their hands then putting it in a jar or plastic bottle. also ask school principals to start a malunggay challenge in their school.

use FACEBOOK's targeted advertising service to promote the blog mirror of this book (https://bit.ly/mafha). emphasize that the blog is free with no strings attached. promote https://bit.ly/mafha in the @golf-on-rails and @barrio-golf youtube videos.

B. economic opportunites

if the ideas in this book become popular, the consumption of bolinao and sardines might not be environmentally SUSTAINABLE. maybe we need to start promoting the production and consumption of algae oil.

explore the use of farmed seaweeds in making algae oil. if it's just a little costlier than algae fermentation tanks, maybe it's still worth it because it provides a more stable and sustainable LIVELIHOOD to coastal communities (compared to fishing). propose this investment opportunity to cooking oil manufacturers? growing algae in open ponds rather than fermentation tanks is less complex and has lower input costs, making it easier to produce at a commercial scale. the following has some good information on algae oil production:

https://www.globalseafood.org/advocate/pond-cultivated-algae-slimy-superhero-aquafeeds/,        https://www.dsm-firmenich.com/en/businesses/health-nutrition-care/news/talking-nutrition/global-omega-3-day-2024.html

C. education and culture adjustments

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

i think a security guard or farmer whose gut microbiome is producing lots of serotonin is better off than a doctor or lawyer whose gut microbiome has been ruined by a high-carb diet. a healthy construction worker is also better off than an engineer suffering from cancer. so i think society is being stupid for not giving HEALTH enough importance and emphasis in school curricula.

upon graduating elementary school, i think all kids in philippines should be experts in PLANTING and cooking our native superfoods, including how to plant them in limited urban spaces.

it also baffles me to see many highly educated people suffer unnecessarily because of poor LOGICAL reasoning. at first i thought it's just their emotions overwhelming their decisions but when i talk to them i find out they really are not aware of some basic fallacy pitfalls. i think logical reasoning is one of those knowledge that's easy to answer in school exams but requires lots of real world examples for it to be applicable in the real world.

maybe equip schools with FOOD TESTING labs and equipment? make food testing projects a school requirement instead of those useless term papers and thesis? big food manufacturers will have the incentive to donate the equipment because it benefits them. people will be more inclined to buy the cheaper and more convenient output of mass production rather than make or grow their own food if they are sure the commercial product is authentic and contains what it says on the label. 

just imagine, if you are very hungry and you have lots of mangoes, will mangoes solve your problem? we should start using the term MEAL PLANTS (e.g. avocados, bread fruits, winged beans, cardava) to distinguish them from fruit trees or plants that can't be considered a meal (e.g. mangoes, pineapple, etc...). 

mountain climbing and camping are very cool hobbies. it would be cooler if we make it a fad to incorporate planting of PERENNIAL meal plants. we don't need to eat them. just plant them for carbon capture, prevention of soil erosion, and FOOD SECURITY or resiliency in times of economic crisis. or feed them to livestock. a country with a strong food security will have a stronger negotiating position when doing trade deals with other countries. and we don't have to worry that much when ai starts replacing the call center jobs which our economy depends on.

POVERTY leads to poor health but poor health also leads to poverty (CATCH 22). however, if there is an abundance of perennial meal plants all around us and kids in school are taught how easy it is to become happier than a billionaire, i don't think poverty and poor health should be an issue. 

i remember in high school we performed plays that protest oppression and CORRUPTION. but i think oppression and corruption are just symptoms of society's lack of self-sufficiency and logical reasoning. i don't blame people for supporting corrupt leaders. i would probably do the same if i were in their shoes. 

i think the best way to fight corruption is to make people self-sufficient. tyrants will have more difficulty establishing a foothold if the masses do not DEPEND on them for survival. ironically, history has taught us that good caring people who advocate for big government welfare because they want to help the needy could end up making things worse (e.g. economic collapse in greece due to corruption).  

the improvements should only be in education and culture, NOT government REGULATIONS. everyone should have the freedom to be unhealthy. i also think culture is more powerful than laws and rules. 

imagine if a charismatic vlogger makes a video THANKING people who choose to live unhealthy because others can enjoy the fruits of their entire life's labor. imagine working hard all your life and by the time you are about to RETIRE and enjoy your hard work, you suffer and die from illness. but it benefits the rest of society because there will be more funds to pay the retirees who chose to live healthy (assuming there are no more ghost projects that will eat up the funds).

the best way for powerful elites to maintain their wealth and power is to help make filipinos healthy again because a healthy and happy society is a more STABLE society.

in addition to perennial meal plants, i think society will be more resilient if small FAMILY FARMS become hip and cool. let's loosen regulations and create systems and tools (e.g. apps) that makes it easy for any middle class family to do a long term lease on a 1-hectar farm where they can raise organic farm animals and plant superfoods. which is sexier, liza soberano showing off her latest channel bag and prada shoes, or liza soberano feeding her happy free range pigs and chickens?

eating animals is not cruelty as long as they are raised in a HUMANE happy environment. it's better for them to exist and be eaten than to never have existed at all. all living things die anyway. because we eat them, we breed them and give them the gift of life. eating them also gives them a very honorable life purpose.

instead of touting a brand new toyota fortuner in facebook, you post your state of the art farm TRACTOR equipped with ai powered laser spray that only kills weeds and not harm the crops. maybe renting of expensive farm equipment can be a new industry that grows the economy.

family farms do NOT need to generate PROFIT. it can simply be for hobby, family bonding, getting vitamin d from sunlight, exercise, stress relief, food security, self-consumption and fun trading with friends and family. you can also give away your surplus produce to friends and family as gifts (just like my classmates jay montecillo and christian garcia). you can post in facebook, "i have bags of avocados to give away. first comment first serve". (instead of "first come first serve").

5 million people died in the ukraine famine. 30 million died in the maoist china famine. these happened even after the world has already been industrialized. during the recent venezuela economic CRISIS, extreme food shortages led to severe hunger, malnutrition, and starvation. there were reports of people scavenging for food and rising child malnutrition deaths. just imagine if our country has an abundance of perennial meal plants and family farms. if there is an economic crisis, there will be no food shortage. 

if you say man does not live by bread alone, will we suffer because we can't buy the latest IPHONE or fashionable clothes? will the guitars, badminton rackets, and basketball courts cease to exist? will the solar panels in our farms immediately stop working? can we still enjoy biking or hiking in our beautiful mountains? we might even win more asian games and olympic medals in golf because more people will have time to play barrio golf on their family farms. 

D. this book is garbage

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

living healthy is GREEDY and selfish because if more people limit their sugar consumption, thousands of people who work in companies like pepsi and pfizer could lose their jobs and suffer economically. if people live longer, pension funds could run of money and many old people will suffer poverty.

the ideas in this book will become popular if people with STATUS and influence will promote them. it's a great feeling to have status in society. it feels good when people call you sir or maam. but your status and influence will diminish if more people become healthier, happier, and self-sufficient. therefore, only stupid people will promote the ideas in this book. it's better for people to continue to suffer so that you will continue to have status and influence. it's better to just virtue signal in facebook and blame other people for society's woes.

this book is probably garbage because the problem is not AWARENESS. the problem is not knowledge deficit. millions are already aware drinking soft drinks everyday causes diabetes but they still do it. what about those people who want to become healthy but don't have the information? people who want to be healthy are also the type who worked hard in school and educated enough to do their own research. they have the ability to know what information they need, how to search the internet, and navigate misinformation.

mafha sounds like MAGA. this book is too idealistic, just like the communist manifesto of marx and engels that eventually lead to millions of deaths and sufferings all over the world through wars and famine. 

the top officials in the department of health have impressive ACADEMIC achievements. their top mission when they come in to work every day is to make filipinos healthy. none of them thinks that knowing the epa&dha content of guso is important. that means it's probably not important. maybe i'm just missing something because i didn't even get accepted to any top university. i only got in because the chancellor and my dad were roommates when they were taking their masters degree in the university of wisconsin.

when i said my golf book will become the bible for average golfers all over the world, i 100% believe that even if 11-year old girls can kick my butt in golf. so maybe this book is just another manifestation of my DELUSIONAL personality. another proof is my heavy criticism of the john hopkins article and doctor mike. i mean, john hopkins is considered the forefront of medical science and i'm not even smart enough to become a registered nurse.

maybe teaching logical reasoning in schools is useless because answering an exam on logical reasoning and actually applying them in the real world are 2 different things. maybe if your brain is wired a certain way, you can't apply them in the real world even if you aced the exams. meanwhile, those whose brains are naturally wired for logical reasoning don't need to be taught.

~200 thousand filipinos DIE every year from diabetes, cancer and heart disease. is that really a problem? genghis khan killed 15 million persians and it's just a blip in human history.

E. relativity and limit theory on food pleasure

you were probably horrified at the photo in the cover of this book. you probably said "yuck!!!". but i have this theory where people who eat healthy ENJOY their food more than those who eat unhealthy. so might as well eat healthy. if you start to eat healthy, your GUT microbiome will gradually repair, and you will gradually enjoy the healthy foods (feedback loop). and maybe the taste of food is relative to what you ate previously. if you eat a very flavorful meal, then your next meal will be less flavorful even if it's supposed to be more flavorful.

another theory i have is that the total amount of pleasure from food has a daily LIMIT, and that limit is one delicious meal. example, if you eat a delicious lechon kawali for lunch, then a delicious pochero for dinner, the total amount of pleasure for both meals is the same as eating the mafha meal that you see in the cover of this book as your first meal then eating pochero for your second meal. 

it's as if most of the pleasure HORMONES were used up in the lechon kawali meal, so there was little left for the pochero meal. on the other hand, less pleasure hormones were used in the mafha meal, leaving more pleasure hormones to be released during the pochero meal. 

IV. personal stories

ever since i was kid, i was frequently suffering from FLU. i was rarely absent from school and work because if i did not tough it out, i would never had graduated elementary school. it always starts as if my throat is being pricked with needles. it hurts a lot when i swallow my saliva or food. the next day i get sinusitis, then fever and body aches, then asthma. it usually lasts 3-5 days. after i recover, i get 2-3 weeks of immunity and reprieve. but then it starts again like clockwork. my chronic illness is a blessing in disguise from God because fever kills cancer cells.

when i was a kid, i simply took the medicines that doctors prescribed but none of them helped. in college, i started to find natural REMEDIES like drinking lots of water and eating lots of fruits rich in vitamin c. they made my illness a little less painful and allowed me to function and attend classes. but the frequency of my illness did not improve. i started recording my symptoms in my diary so i can monitor if my remedies and regimens had any effect or not.

not long ago, there was a house construction near my house. i can hear the CONSTRUCTION WORKERS talking and laughing all day despite the heat and their intense physical labor. on the other hand, i was always sick despite always eating healthy, exercising, and having zero stress in my life. i was astounded when i saw one of the construction workers jogging very early in the morning before going to work, as if the grueling labor was not enough for him. on the weekends, i can hear them getting drunk until the wee hours of the morning.

i think my health defects are a blessing in disguise because it forced me to try to live healthy. i notice people who are naturally strong and healthy tend to not take care of their body. they tend to smoke and drink alcohol. it's amazing how nature always seeks EQUILIBRIUM. despite my weak body and chronic illnesses, the doctor would always tell me i'm very healthy every time i get a physical check-up.

my dream in life is to be like a construction worker, traffic cop or jeepney driver who can toil in pollution and heat every day and never fall ill. i don't think i will achieve that dream, but at least i found the regimens and remedies that improved my quality of life. i wouldn't trade my discoveries for a billion dollars. it's as if i won a billion dollars-worth of quality of life. i only get sick twice a year. and when i do get sick, i feel relatively more COMFORTABLE. 

my mistake was i was trying to find the cure or silver bullet to solve my chronic illnesses. turns out there is NO SINGLE BULLET. it's more of a military industrial complex or an arsenal of healthy diet, exercise, sunlight, knowing and staying away from my triggers, remedies that help prevent the illness, and stuff i need to do to keep me comfortable when i do fall ill.

A. knowing my triggers and avoiding them

if you know what triggers your illness, it's best to just avoid them. even if there is medicine, the SIDE EFFECTS can be worse than the illness. example, allergy relief medications gives me dry mouth and head aches, which to me is worse than the allergies. too much medication can also harm my kidneys.

different people can have DIFFERENT and sometimes opposite triggers. example, for me, hot weather triggers my asthma while cold weather prevents it. others get asthma when it's cold and don't get asthma if it's hot. 

whenever you have an episode of your chronic illness, RECORD everything - what you ate, the weather, the smells, and your activities a few hours and days before the illness. it's more efficient and targeted if a doctor tells you what to record.

you need to weigh the pros and cons and take into account your PRIORITIES. example, i'm allergic to pollen and fungal spores, but i also enjoy playing golf and basketball. so i wear an n98 surgical mask when playing outdoors. before the covid-19 pandemic, people asked me why i wear a mask. i developed a habit of taking off my mask when i'm indoors so during the pandemic, people asked me why i don't wear a mask. but the pollen and spores can still enter through my eyes. so i wear a carpenter's protective goggles over my glasses. i practice golf indoors and only play during tournaments. or when it's raining because the pollen and spores can't go airborne.

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 because the air is dry. here's a video i posted in youtube way back in 2007 entitled "take my breath without pollen": https://youtu.be/W09Npyf064M

 

SNOW also acts as an air cleanser, washing pollen out of the atmosphere and trapping it on the ground. snowy weather also stops plants from releasing new pollen. when i was 39 years old (2009), i decided to become a digital nomad so i can live in ukraine during winter (taking advantage of their weak currency). there was a small ski resort in the middle of their capital kiev so i didn't have to drive far. it was also near sea level, unlike most ski resorts which are high up in the mountains where i quickly get fatigued due to the thin oxygen in the atmosphere. the russian invasion of ukraine forced me to stay in the philippines and help make fillipinos healthy again.

B. nasal saline flush

whenever i feel a slight IRRITATION in my throat, which is usually how my sore throat and flu illness starts, i flush my sinus with saline. maybe it's good to do a nasal saline flush regularly just like it's good to regularly brush our teeth?

to make the saline, mix 1 tablespoon of salt in 500 ml bottle of water and shake the bottle vigorously. to flush your sinus, fill the bottle cap with saline and SNORT it, one bottle cap per nostril. a gatorade bottle is better because it has a larger cap but any water bottle will work. you should feel the saline travel through your sinus and reach your throat.

the saline flush can sting a little bit but you will be rewarded with a SOOTHING feeling. if the saline is too strong for you, just decrease the amount of salt. 

i always have the saline bottle with me ANYWHERE i go. even when i'm in the mall and i feel a slight irritation in my throat, i go to the restroom and flush my sinus on the sink. when i'm playing golf, i go in the trees to flush my sinus.

i found out about this nasal saline flush by ACCIDENT. i was playing golf without a mask. it was supposed to give me severe allergies. then i went snorkling in the ocean and accidently snorted sea water through my nostrils. i noticed my allergies were very mild afterwards. i suspected it was the sea water flushing my sinus that prevented the severe allergies. so i did some experiments and confirmed that snorting sea water through my nose prevents symptoms caused by pollen allergy.

i googled it and found out that nasal saline flush is COMMONLY recommended by doctors as a relief to sufferers of colds, flu and sinusitis. turns out it can help thin mucus and give you less postnasal drip. postnasal drip can cause an irritated sore throat and your tonsils to swell up. nasal saline flush can also cleanse your nasal passages of pollen and other allergens.

sometimes, i put a small chunk of GINGER on my mouth. i don't chew or swallow it. i simply bite slightly on the ginger just enough to release the spice and kill the bacteria that can cause me to have a full blown sore throat and flu. (shout out to my friend manster quijano who i learned this from). 

GARLIC is more effective but it gives me bad breath, while ginger actually makes my breath smell good. garlic and ginger are scientifically proven to kill viruses and bacteria, but they are not scientifically proven to prevent any illness or disease. if you are having difficulty snorting saline because of stuffy nose, garlic or ginger can help clear up the airways. 

C. flu game plan

most of the time, my throat just feels irritated and it goes away with a few saline flushes. but once i feel like a NEEDLE is stuck in my throat and it feels painful whenever i swallow food or saliva, there is nothing i can do to stop it from becoming a flu.

there is no cure for the flu virus. but there are things i can do to make me feel more COMFORTABLE until the virus leaves my body, which is usually 3-5 days. what i mean by comfortable is:

1) i can still swallow without pain.

2) i will feel a slight fever, but i won't lose my appetite to eat.

3) i will not be coughing.

4) sinus and chest congestion will be minimal. i can breathe perfectly well. the only difference is i easily run out of breath and get fatigued with just a small amount of physical activity.

the following are my TECHNIQUES to feel more comfortable while having a flu:

i EAT a small amount of food and DRINK water every hour. for you it may require every 30 minutes or every 2 hours depending on your metabolism. just experiment to find out. i never allow my stomach to be empty. if my stomach is empty, i am more susceptible to high fever, loss of appetite, severe body aches, and even pneumonia. the food should have a balanced amount of protein and carbohydrates.

according to google ai, "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. 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."

my best remedy for GASSY stomach is extra virgin olive oil, virgin coconut oil, or avocados. canned sardines also works.

make sure you are not GLUTEN intolerant before consuming any food with wheat (flour). when in doubt, google it. chicken and rice from mcdonalds or jollibee is good but be sure to avoid the gravy and remove the breaded skin if you are gluten intolerant. i usually order burger steak from jollibee without the gravy. 

i avoid foods that are difficult to digest. example, when preparing sardines, i do not use OIL. i just heat the sardines in a pan and add slices of raw onion.

i also avoid SUGAR because it will destroy my beneficial gut bacteria which are vital to my immune system.

in order to get more sleep, i frequently do a small amount of WALKING exercise outdoors. exposure to the sun makes me sleep longer. 

i always have a small chunk of GARLIC or GINGER in my mouth even when i'm sleeping. i alternate between both the garlic and ginger. they minimize the infection in my throat and sinus because of their antiviral and antibacterial properties.

i frequently gargle and flush my sinus with SALINE. the frequency depends on the severity of my sinus and throat infection. if it's very severe, i do it every 30 minutes. if the infection has subsided (usually after 1 day), i do it every 2 hours.

if i get a headache, i make the HEADACHE go away by eating PINEAPPLE or drinking a glass of unsweetened (no sugar added) pineapple juice every hour. pineapple contains bromelain, an enzyme that is a natural pain killer. 

whenever i feel SLEEPY, i should immediately do the following. if i fail to do the following, the flu will progress to painful high fever which could last for 2 days.

1) even if i am not that hungry, i EAT as much as i can and drink water or pineapple juice before going to sleep. i think the virus will launch a full scale attack while i am sleeping. i need to make sure i have enough fuel or energy in my system to fight the virus while i am sleeping. 

2) i go to SLEEP. my antibodies become better fighters if i am sleeping. if i am awake, my antibodies perform less. so sleep is very important for quicker healing. the more i sleep, the better. 

3) when i WAKE up, i eat as much as i can and drink water immediately.

if the virus succeeds in giving me high fever and loss of APPETITE, there is now a higher chance the fever and severe body aches can last longer and even progress to pneumonia. but i think it's because i have no appetite to eat. if i don't eat, my body won't have the energy to fight the virus. to combat this, i force myself to eat more frequently. i eat 1-2 spoons every 15 minutes. 

nachos and corn TORTILLA chips, which are gluten free, helps me eat more frequently even if i have no appetite. in cebu, you can order nachos and tacos from red lizard. i avoid burrito because the wrapper might contain gluten. in the philippines, only the high end grocery stores sell tortilla chips so your helper might need to do some hunting. make sure the brand is tostitos because it's the only brand i know that has no artificial flavors, no msg, and no flavoring. in the states, my favorite is mission round tortillas. avoid doritos because the high salt and msg content will lower the amount of precious fluids in your body.

noodle soup also helps me eat more frequently when i have no appetite. if you are gluten intolerant, avoid ramen because the noodles are made of wheat. try vietnamese PHO instead because the noodles are made of rice. in cebu, you can order pho from phat pho.

if you are in financial hardship and no one can take care of you while you are sick, your best weapon is canned SARDINES or TUNA. buy the easy open cans. no need to heat it up. just eat it straight from the can. it's better if it's not spicy to lessen the chances it will upset your stomach. the non-spicy sardines usually come in green cans, and the spicy ones are the red cans. eat it with a small amount of rice. try to eat 1 spoon every 15 minutes. 

you can eat FUITS when having high fever, but make sure it's only to complement the carbohydrate and protein food you are eating. although fruits contain lots of vitamins and minerals, they are not a good source of ENERGY compared to carbohydrates and protein. what you need the most when you have fever is high energy foods. make sure the fruits are not acidic (e.g. banana and avocado). avoid high acidic fruits such as grapes and citrus. however, i recommend PINEAPPLE even if it's acidic because it contains bromelain, which is a natural pain killer (natural analgesic). but make sure your stomach is full of carbohydrates and protein before you eat or drink pineapple.

i avoid stressful activity when i'm sick. i avoid reading. i just watch videos to keep me entertained. when i get tired, i close my eyes and listen to a podcast, ebook, or stand up comedy. i also listen to them while doing my walking exercise. i avoid educational and technical ebooks or podcasts because they are less relaxing.

people think that if you are sick, you should stay away from people so you won't infect them. actually you should stay away from people so they won't infect you. strong people can be bacteria carriers and not get sick because they are strong. if you are sick, your immunity is weak, so the carrier can infect you with the bacteria and give you PNEUMONIA.

the longer i go without getting sick, the more i get worried because it usually returns with a VENGEANCE. if i get sick at least 3 times a year, my fever is very mild and i only get bedridden for 1 day, which ironically happens right after my sore throat is gone. i play golf in the sun when i get that "needle in the throat" alarm because it makes me sleep more when i get bedridden the next day.

D. migraine

in the beginning of 2017, i started having very painful and debilitating migraines for the first time in my life. i suffered tremendously for 9 months. my MRI results showed nothing was wrong.

a fellow golfer dr. mendero suggested i go to makati medical center in manila where there are doctors who can troubleshoot my migraine. he says it's called FUNCTIONAL MEDICINE. he said for around ~P300k, the doctors would put me in different diets and environmental conditions and perform lab tests and measurements each day and record the data in the computer. then an AI program will find patterns to determine the cause and workarounds for my migraine.

i was about to go to manila when i discovered by accident that PINEAPPLE was the solution to my migraine. i normally don't eat pineapple but my mom kept buying them so i also kept eating them. i noticed that whenever i ate pineapple, my migraine would subside. since then, whenever i feel a migraine coming, i would immediately eat lots of pineapple or drink pure pineapple juice (unsweetened or no added sugar). i never suffered from migraine or headache ever since. 

as it turns out, pineapple is scientifically proven to help soothe headaches and is widely recognized for its anti-inflammatory and analgesic properties. it has been used for centuries in hawaii, japan, taiwan, and indigenous peoples in central and south america to treat inflammation. it contains the enzyme BROMELAIN, which is a natural pain killer.

E. pneumonia retrospective

there is no cure for the common cold (flu). the medicines are really just to relieve the symptoms. luckily the flu VIRUS will eventually leave your body. on the other hand, BACTERIAL pneumonia will kill you if left untreated. luckily we have medicines that can kill the bacteria.

the bacteria that causes pneumonia is frequently around but normally our body is strong enough to fight the infection. but when you have a cold or flu your body will be too weak to FIGHT off the INFECTION so you increase the chance of getting pneumonia. in december of 2017, i was hospitalized with pneumonia probably because i continued to socialize even if i had the flu.

my doctor told me the bacteria causing my pneumonia was just ordinary. but i kept getting these severe PAIN attacks as if someone stabbed my left CHEST. the doctor gave me painkillers and the pain went away.

i had a team of doctors treating me. i felt like a VIP. i only got confused when my sister-in-law asked me who is my pulmo? i'm like what the hell is a pulmo? turns out it's a pulmonologist. i was surprised why someone would expect me to have a pulmo as if i'm a senator. i told her i have so many doctors attending to me so one of them has to be a pulmo. she told me i'm just a "house case". i also had no idea what is a "house case" but it sounded like it's the opposite of a vip.

i asked the doctor if my recurring chest pain attack is a NORMAL pneumonia symptom. she said not really. it got me very worried. i thought i got the big C because i ignored the biggest C (whose first name starts with a J).

i noticed the pain attack always happens whenever i start to feel the chills. i told the doctor about my THEORY that i'm just unlucky the infection is located near the rib cage. it explains why it feels very painful whenever i take a deep breath. so i just took shallow breaths. when i get fever, my muscles contract because i feel cold. this causes the infected tissue to squeeze against my rib cage, causing the intense pain as if someone stabbed me. whenever i shiver, the infected tissue would rub against my ribs. it feels as if someone is wiggling the knife. the doctor said my theory is possible. doctors are probably taught in medical school to always give that answer for legal reasons whenever some nut job comes to them with a wacky medical theory.

since the fever caused the shivers and the shivers caused my pain attacks, i asked the doctor if i can take PARACETAMOL to avoid the shivers. he said yes it's ok. bingo !!! it worked. i didn't have to take dangerous and addictive opioids anymore. every time i started to feel cold, i would take biogesic, which prevented me from getting the shivers and pain attacks.

whenever i needed to sit up to eat, i had my caregiver add 1 pillow every 5 minutes until i'm upright. i did the same thing when i laid down, but in reverse. the pain subsides after a few seconds and won’t come back as long as i didn't CHANGE my POSITION, take a deep breath, cough, or sneeze.

i googled the possible causes of chest pains. turns out there are 19 different causes. i went over each one and the one that closely fit my symptoms is called COSTOCHONDRITIS (chest pain if i take a deep breath, cough, or sneeze). it’s not really a health concern. it’s like migraine or asthma. the doctor can only give me medicine to relieve the pain and educate me on the possible triggers. only i can do the actual troubleshooting. lazily resorting to painkillers can ruin my kidneys. 

i googled it and found out that bacterial and viral RESPIRATORY INFECTION can trigger costochondritis. but why do i sometimes get costochondritis even if i'm not sick? the google result also said that overuse of the arms is also a trigger. that’s the clue of the century. to experiment, i went to hit an insane amount of GOLF balls at the driving range. my costochondrities came back with a vengeance. so i stopped going to the driving range. problem solved!!! it forced me to improve my golf game using science since i can't rely on brute force practice anymore.

F. gluten intolerance

you might be wondering why i haven't recommended any food that contains wheat. that's because between 1%-6% of humans have gluten intolerance, meaning 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 sore 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 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 soft drinks. fatigue and headaches can be blamed on the hot weather. depression can be blamed on 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.

sore 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 and fungal-spore allergies, and makes me more vulnerable to viruses and bacteria.

one day, while at a grocery in the US, i noticed many of the products sold in the grocery had the label "GLUTEN FREE". i figured gluten intolerance has to be pretty common and the symptom has to be destructive for americans to make a big deal about it. so i went gluten free for a month. holy cow !!! my digestive problems and joint pains went away. i also felt more energetic.

as a final EXPERIMENT, i ate lots of bread. i immediately experienced digestive problems, fatigue, and joint pains. i also had sore 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 my health and energy will improve as long as i stay gluten free.

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. i thank my golf club alta vista for serving LOMISWA, a gluten free version of my fave lomi (by replacing wheat noodles with rice noodles).

although SOY SAUCE contains gluten, i don't avoid it because j think the amount is too small to have any effect. in restaurants, i usually order LECHON KAWALI and CHOP SUEY. unlike gravy, the sauce in chop suey is made of corn starch, so it's gluten free.

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 because trump stole greenland, 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. they eliminated 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 air conditioned and i enjoyed my job.

but what about the filipinos 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 sore 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 sore 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 have happened to me. 

if you disagree with someone, i am sure you will be doing and saying exactly what that person is saying and doing if you were in their shoes. anti-du30s will be pro-du30s, and pro-du30s will be anti-du30s. winston churchill would have been a nazi if he was born in a nazi family. the most devoted christians would have been a muslim if they grew up in a muslim family. magas will be anti-ice if they were illegal immigrants, and illegal immigrants will be pro-ice if they were in maga's shoes. i would have been a hardcore communist before history taught us it does not work. i am actually thankful to countries like china, the soviet-union, and vietnam for being the guinea pigs of human history. all we can do in this life is pray, make our BEST GUESS, argue, fight and even go to war. losing is part of life. it's no different than an earthquake destroying your home. being angry at those you disagree with is like being angry at a shark for biting your love one.

there have been no studies on the percentage of filipinos with gluten intolerance. but even if we know the percentage, everyone needs to find out anyway. as i demonstrated earlier, it's easy to EXPERIMENT and find out if you are gluten intolerant. if you have been experiencing fatigue, low immunity, digestive problems, joint pains, and rashes, then try to not eat anything with wheat or gluten for a month and observe if the symptoms go away. then eat lots of bread and see if the symptoms come back. 

i think it's important for filipinos to be EDUCATED about gluten intolerance. this is another proof this book is just garbage because the secretaries of department of education and department of health are obviously way smarter and way more knowledgeable than me and they don't think it's important.

gluten intolerance can be diagnosed using a BLOOD TEST. moreover, gluten intolerance can develop later in life. so even if you test negative for gluten intolerance, periodic monitoring and checking is still necessary. 

many filipino STREET foods and SNACKS are gluten free - banana cue, camote cue, boiled peanuts, lugaw, pares, fish balls, balut, boiled eggs, and barbecue. kwek-kwek is not gluten free because the batter that covers the quail egg contains wheat. 

i heard lots of very funny jokes about gluten intolerance from my favorite comedians. it's always good to laugh at ourselves. 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 one of your love ones.

G. how to live a billion years

one of the things that makes life worth living is experiencing NEW stuff - your first snorkeling experience, your first kiss, your first taste of chocolate, etc... after a while, you can't feel them anymore and soon, it is time for you to leave this world so a new generation of humans can enjoy the journey of life. 

for me, the advantage of living longer is that you get to satisfy your CURIOSITY on what happens in the future. which means you can virtually live a billion years by simply backtracking and imagining yourself living from a billion years ago to the present. that's why i enjoy immersive imax movies with historical settings and dinosaur documentaries in netflix or youtube that use very realistic ai graphics. 

you can also simulate living many LIFETIMES by living in different places, shifting careers, and trying different hobbies. that's why i tend to be the jack-of-all-trades, master of none. although mastering or being deep into something is in itself a novelty that jacks-of-all-trades like me can never experience.

it's all about PERSPECTIVE. example, i used to be afraid of ghosts. then i thought horror movies should be happy movies no matter how many people die because human life is very short compared to eternity and the existence of ghost increases the probability of an afterlife and the chance you can meet your love ones again after they die.