MAke Filipinos Healthy Again

table of contents:

I. introduction

II.  most simple and complete gut health regiment

  A. prebiotics - garlic, leafy greens, fiber, protein, healthy fat

  B. probiotics - sauerkraut

  C. walking exercise

  D. sunlight

  E. regular sleep

  F. avoid sugar

  G. find out if you have gluten/wheat intolerance

III. strategies, techniques, and theories

IV. life coaching tips

  A. barrio golf

  B. learn japanese

  C. work part time

V. vlogger/influencer recruitment

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I. introduction

my health regiments are a safer and affordable alternative to GLP-1.

one of the best human beings i met was my teacher. if you were his student, you would never imagine in a million years his son would become a drug addict. 

scientists just discovered recently that HAPPINESS and quality of life does not really depend on your wealth, status, and relationships. happiness mostly depends on your GUT HEALTH, meaning the amount of good bacteria in your intestines. that's because these good bacteria produce hormones in your body that make you happy, energetic, and healthy.

so basically, a POOR PERSON who has a healthy gut is much HAPPIER THAN a BILLIONAIRE who has a private jet, drives a ferrari, lives in a beautiful mansion, is married to a kind hearted supermodel, has lots of good loving children, but whose gut bacteria got destroyed due to poor diet, lack of exercise, and eating lots of food containing processed sugar. i think this explains why many celebrities and billionaires who have everything in life resort to drug abuse and even commit suicide. but even if you have to ride a bus or jeepney to work because you don't have a car but your gut bacteria is producing lots of the happy hormone serotonin, then you will feel much happier than a person with poor gut health driving a ferrari.

the good news is that good bacteria in your gut can be replenished and maintained so you can be healthy, happy, and energetic. this article aims to give you the simplest, easiest, and most practical way you can REPAIR or rehabilitate your gut health. most of the critical knowledge in this article comes from the many scientists in the ted talk channel of youtube. just search "ted talk gut health" in youtube. the problem is that the scientists are just preaching to the choir, and their message is too complicated for the average people to understand and follow. their message needs to be organized, simplified and taught to children in school. maybe teach it in PE, health class, or guidance period.

right now, most people have to PAINFULLY force themselves to get up and go to work or school when the alarm clock sounds off even if they still want to sleep some more. at work or school, they painfully watch the clock, wishing time runs faster because they are already tired and want to go home, only to realize they still have to SUFFER for many more hours before they can go home. it's a tragedy for any human to suffer like this 5 days a week until they are 65 years old. then, when they are about to retire and enjoy the fruits of their sufferings, some of them die from diabetes, cancer, or heart disease. 

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

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

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

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

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

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

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

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

forward this article to to your friends and family. join the revolution and let's MAake Filipinos Healthy Again.  #MAFHA 

50,000 filipinos died in 2017 due to DIABETES related complications. that number does not even include cancer and heart disease related deaths. compare that to only 27,967 that died in the first year of the covid-19 pandemic. and statistics show that an overwhelming majority who died from covid also had diabetes or were heavy consumers of sweet beverages such as milk tea. 6,352 died in typhoon yolanda. i believe we all need to channel the same amount of concern and action towards the diabetes issue as we did during the yolanda devastation and covid-19 pandemic.

i'm currently 53 years old. but many of my close childhood friends have already passed away, mostly due to DISEASE. many of them lived in poverty, so at first i thought poverty was the root cause. but then my best friend in elementary school, who was pretty well off, died from health related causes. then, my biggest crush in college died from cancer (https://ian-crystal.blogspot.com/2021/08/farewell-password.html). 3 of my high school classmates also died due to health causes. during the 50th anniversary reunion of my math society in college, i was shocked when the in memoriam video was very long. it's hard to believe so many of my brods and sisses belonging to my generation and the younger generations have passed away, considering our organization is not even that big. 

although for me, what is important is that while you are alive, you feel energetic, healthy and happy. if you already feel that way even if you have an unhealthy lifestyle or you drink lots of softdrinks, then even if you die from diabetes when you are 50 years old, i guess that's ok. you don't have to follow any of my health recommendations. i think what is not ok is when you are SUFFERING or you are not happy while you are alive because you don't have the motivation and energy to work or go to school, and if you don't work, you will have nothing to eat or you can't support your family. if you are one of those people, try following my health regiment. i'm pretty sure you will become more energetic, healthy, and happy.

the good news is filipinos are already starting to open their eyes and WAKE UP to the SILENT destruction that is slowly eroding the fabric of our society. just look at the shockingly long lines of LLAOLLAO frozen yogurt. do you think filipinos will wait in line for an hour just to be a very expensive product with no special health benefits? this means most people are already aware of the facts and truths. but the problem is the information is scattered and there are too many options. this article attempts to eliminate the confusion by organizing and SIMPLIFYING the sea of valuable information into a pragmatic regiment that filipino masses can afford and easily stick to. all i did was mine the data and stitched them together.

this article is the blueprint for the videos that will be sprinkled all over the BARRIO GOLF channel in yt. if you read the "barrio-golf-blueprint" article (https://ian-crystal.blogspot.com/2022/04/barrio-golf-blueprint.html), you will be convinced that this health awareness movement will eventually be popular as part of the barrio golf ecosystem. 

for the sake of brevity, this article will only focus on "what filipinos need to do". i will also attempt to do some convincing. but i will try to EXCLUDE scientific DETAILS as much as possible because anyway, you can just google them.

if you have any disease or condition, consult your DOCTOR before following any of the recommendations in this article. the doctor's advise should always take precedence. the author of this article will accept responsibility for any harm that may occur to anyone as a result from following this article, and will give all the money in his pocket to the claimant.

you might think i'm just a quiboloy wannabee spouting a bunch of nonsense. so if you want to verify my CREDENTIALS, read https://ian-crystal.blogspot.com/2018/11/tech-innovations-by-a-dummy.html. i'm not trying to sell anything. the only benefit i will get if this project succeeds is the feeling that i was able to help society.

many of the information in this article is actually something we've all known since we were kids. but the information was not that VALUABLE because in the PAST, filipinos were relatively healthy because JUNK foods such as canned goods and sugary drinks were too EXPENSIVE for the masses and healthy foods such as seafoods and vegetables were the only food the filipinos masses can afford. now it's the other way around.

this article is also a sub-article of i-just-won-a-billion-dollars (https://ian-crystal.blogspot.com/2018/08/i-just-won-a-billion-dollars.html). the most IMPORTANT chapters are chapter II of this article and chapters III, IV, and V of i-just-won-a-billion-dollars.

II. the most simple and complete gut health regiment

bill gates never invented anything. there were many already existing operating systems, programming langauges, and computers at that time. IBM created a machine that was simple and cheap enough for a small business to use and bill gates CHOSE the simple DOS operating system for the IBM pcs. bill gates then wrote a simplified programming language that an average person can use and named it BASIC. this allowed the PC and DOS to dominate and revolutionize the world. the morale of the story is you don't have to invent something new to help people. sometimes, you just need to organize and simplify things that already exists.

there are so many good information regarding gut health. many of the videos and articles are correct but you will go crazy trying to figure out which one to follow. lucky for you, i spent 3 years researching, experimenting, and trying to come up with the most SIMPLE and COMPLETE regiment that will have a big impact to your health, energy, and happiness.

it usually takes a few months before you can feel signs of significant and sustained improvement to your health, energy level, and happiness. you need to be patient. a good visual barometer to your progress is the quality of your STOOL. google to find out what a healthy stool should looks like. if you frequently have loose stool or LBM, that means your gut is not healthy and you are not digesting your food properly. this can lead to many serious problems because your body is not getting the correct nutrients. if you show off to me your ferrari and hot girlfriend, i will tell you to show me your stool first before i will be impressed. i'm not joking - Does Poop Hold the Secret to Your Health? | Sarah Greenfield RD, CSSD

just like most things in life, the important thing is you do your best and don't worry too much about the outcome. supposedly, the LONG TERM benefit to my gut health regiment is that it decreases the chance of diabetes, heart disease, and cancer. however, it's impossible to know for sure if the long term benefits really work or not. but it should not matter. what's important is that you do everything you can to the best of your abilities. even if it turns out that the malunggay regiment causes cancer, there should be no regrets if you did your research and all facts and science show that malunggay prevents cancer.

A. prebiotics - garlic, leafy greens, fiber, protein

in simple terms, PREBIOTICS simply translates to a "balanced diet", or "eat the rainbow". if probiotics contain the good bacteria, prebiotics make the good bacteria healthy and happy.

the following is a prebiotic regiment that is simple and complete:

1. as soon as you wake up in the morning, slice an average size clove of GARLIC into 8 or more pieces. wait 10 minutes for the enzymes to react, then swallow with water (the same way you swallow pills). start with just 1/4 clove every morning for a week, then 1/2 clove every morning for another week, then 3/4 clove every morning for another week, then 1 clove every morning for the rest of eternity.

you might think ingesting raw garlic every morning is crazy. but it's actually gangnam style. the world health organization says south koreans are the healthiest in the world, and they eat lots of raw garlic. they include it in many of their cuisines such as kimchi.

the beauty with garlic and most prebiotics is that they kill BAD bacteria and feed GOOD bacteria.

(shout out to my dear friend manster quijano for introducing me to this life changing garlic regiment)

2. everyday, eat a hand full of raw leafy greens. 

in america, you can just dip spinach, kale, or broccoli  in ranch dressing. 

in the philippines, the simplest and most feasible for the masses is MALUNGGAY (moringa/kamunggay). in my experiments, cooked malunggay (or any cooked leafy green) has zero effect on my health, energy, and happiness. however, raw malunggay miraculously improved my health and happiness OVERNIGHT (literally the NEXT DAY), and is way more potent than spinach or kale.

you are probably laughing right now and thinking i'm an idiot. who in the world would eat raw malunggay? nobody ever does that. but keep in mind that many great ideas that had a huge impact in the quality of life of human beings were also laughed at in the beginning. 

eating raw malunggay is surprisingly easy if you DON'T CHEW it. just chase it down with another FRUIT. i suggest guava as a chaser. for time saving purposes, i just eat raw malunggay with banana and sauerkraut because they are already part of my regiment. the trick is to chew the chaser fruit (e.g. banana) first, then when you are about to swallow the fruit, put a pinch of malunggay in your mouth, then swallow the fruit with the malunggay without chewing.

at first, raw malunggay tasted nasty. then as time went by i started to get used to it and even CRAVE for it. i guess it's like smoking cigarettes. all chain smokers i know told me cigarettes tasted nasty the first time they tried it and it even made them feel sick.

SIMPLICITY is the key to success. some of my friends suggested to use a blender to mix malunggay with other fruits so it will taste good. i say good luck with that. i agree it will taste great. you might follow the regiment for a week. but then you start skipping it for various reasons. maybe you need to drive your kid to school. next thing you know you realize you haven't had raw malungay in the past 6 months. so you restart your raw malunggay regiment. but after a week, you fall off the cliff again. so you just give up and settle for a life that is less energetic, less healthy, and less happy.

i suggest you PLANT malunggay near your house (google for instructions). i even have a malunggay tree in front of my house in palm springs california. it easily grows anywhere. you can even plant it in a public spot such as a sidewalk. if you need to go to the market to buy malunggay, it can become a hindrance to success. that's because malunggay is not sold in the grocery so you can't just include it in your weekly grocery list. fortunately, i usually find malunggay nearby wherever i go.

video: the malunggay thief

if you remove the leaves from the stem and put them in a plastic bag, it can last in the fridge for a week. so you can just buy malunggay in BULK at the market once a week:

but if you have helpers or MAIDS who can do everything for you, then by all means use your creativity so that your malunggay juice will taste great. just keep in mind that using sugar instead of sweet fruits will defeat the purpose and even have a negative effect on your health.

if you can afford it, add AVOCADO, a spoon of OLIVE OIL and half a spoon of balsamic vinegar to your malunggay regiment. avocado and olive oil helps your body absorb the nutrients of leafy greens like malunggay. the balsamic vinegar is just for taste. the following is the regiment i prepare for my parents every morning:

you can be creative with the malunggay CHASER. instead of banana, you can use tortilla chips and cheese dip as chaser.

in my experiments, my garlic-malunggay regiment and avoiding processed sugar have the BIGGEST IMPACT to my health, energy, and happiness. others such as probiotics, exercise, sleep, and sunlight are also important but they have less impact.

3. fiber and protein

you need at least 25 grams of fiber and 50 grams of protein a day.

carbohydrates are essential to a balanced diet, but the normal diet of the filipino masses have T0O MUCH carbohydrates (RICE and bread). the reason for this is rice is a much cheaper source of calories. 

but MONGGO is pretty cheap and is high in protein and fiber. so the solution is to eat less rice and add lots of ginisang monggo to the daily diet. the trick is to add less salt and vetsin (MSG) to the monggo dish so you can eat more of it. 1 cup of cooked monggo contans 15 grams of protein and fiber so eating 2-3 cups a day should be good enough.

the problem with monggo is it takes to much time to cook (1 hour). this could be a big obstacle to the consistency or success of your regiment. one solution i suggest is to cook in BULK good for 1 week and freeze it in single serve food containers so you can easily defrost and reheat it. unlike plastic bags, those cheap food containers are more economical and environmentally friendly because you can just wash and reuse it. they are also microwave proof although i always reheat it in a pot or pan.

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

another excellent and feasible source of fiber and protein is to snack on RAW PEANUTS. a cup of raw peanuts without the shells has 12 grams of fiber and 37 grams of protein. so 2 cups a day should be good enough. 

the problem with raw peanuts is they are only sold in the palengke or wet market and they last for only 2 weeks. so you will need to go to the market every 2 weeks. you might need to wash off the MUD. however, i developed a skill that prevents the mud from getting into my mouth. as i keep saying, little things such as having to wash the raw peanuts is added hassle that can prevent you from sticking to your regiment.

my metabolism is such that i need to eat something every 3 hours, so raw peanuts have been a life changer for me because it's very CONVENIENT to take and eat anywhere. i don't have to keep buying, cooking, or preparing anything. plus it's a superfood. i just keep a few handful of raw peanuts in my water bag.

raw peantus are like cigarettes in a way that you probably won't like it that much in the beginning but then you get ADDICTED to it. in fact, raw peanuts caused my throat to itch at first. but i also had a hunch that my body will find a way to adopt to raw peanuts. so i continued to eat raw peanuts and as it turned out, my guess was correct because my throat won't itch anymore.

peanuts are also rich in POLYPHENOLS, which promotes the growth of good bacteria. COFFEE and GRAPES are also rich in polyphenols.

another suggestion is to replace rice with CORN RICE. i'm aware many filipinos cannot digest corn rice properly. in fact, in the beginning, corn rice gave me loose stool or LBM. but i suspected it was due to my damaged gut. so when i felt my gut has been repaired because my health and energy level improved significantly, i revisited corn rice and it caused no problem.

corn rice has many BENEFITS compared to rice. it has more protein and fiber (although still very low such that you should not even include it in your fiber/protein computations). i'm not an expert but i think diversifying into corn rice will make the country less vulnerable to rice hoarding, price fixing, and artificial shortage. corn rice is also better for people that already have diabetes. it is also easier to plant because you don't need a flat surface and you don't need a complex irrigation system (which makes it easier to re-supply our supply lines in case we get attacked by a foreign country. yes i know i'm a loser i watch too much "kings and generals" in youtube). 

eating corn instead of rice could even save the planet. rice makes up 12% of global methane emissions. rice emits .16kg of CARBON EMISSIONS for every 100 grams of produce, which is equivalent to driving a car 800 meters. that's because rice is grown in flooded fields, which creates the ideal anaerobic conditions for bacteria to thrive on decomposing organic matter (mainly rice straw residue) and release methane. meanwhile, corn only emits .0594kg of carbon emissions per 100 grams of produce, equivalent driving a car 297 meters. 

WILD seafoods (not farmed) are a good source of protein. the problem is they are too expensive for the filipino masses. 

i always eat 5 pieces of DRIED SQUID (buwad nukus) with a cup of corn rice every day for breakfast. it assures i meet my daily protein requirement because 5 pieces contain around 70 grams of protein. what i like with dried squid is i can buy it in bulk and it's quick and easy to cook. i also never get tired of the taste. the only problem is it's super expensive. a kilo of dried squid can cost P900 ($20). 

GALUNGGONG is a good sweet spot in terms of taste and price. just deep fry it and dip it in soy sauce with sili and calamnsi and you will be in heaven.

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

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

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

it should be ok to eat FARMED pork, poultry, shrimp, and fish (bangus, tilapia, cream dory). they may contain antibiotics but you can replenish the good bacteria in your gut if you also eat fermented foods such as sauerkraut (probiotics).

my roommate in college dr. romeo sanchez, our country's top swine expert and professor of veterinary medicine at UP Los Banos, recommends the brand MAGNOLIA when buying chicken because according to him, it's known to not contain antibiotics.

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

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

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

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

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

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

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

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

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

FRUITS are also rich in fiber. the most efficient way to "eat the rainbow" is regularly drinking fruit shake. the problem is you will need to keep going to the groceries because most fruits don't last long even in the fridge. if time is more important than money, the most efficient or time saving fruit shake regiment is to order online (in cebu, i recommend thirsty).

aside from raw peanuts, my favorite prebiotic snack is POPCORN because it is rich in fiber. it also contains a decent amount of protein. it's my preferred snack when i watch netflix or drive long distance. avoid microwave popcorn because it's known to contain cancerous chemicals. if you are too busy to make popcorn, just order online (in cebu city, i suggest taters).

4. healthy fat

you should already get the right amount of healthy fats from sardines, peanuts, and eggs. but the HEALTHIEST thing you can ever do is eat 1 avocado a day. unfortunately, it's too expensive for an average person. usually costs P100 ($2) each. just keep in mind that as you climb the economic ladder, maybe you get promoted to a call center manager, AVOCADO is the new FERRARI. no matter how rich you are, if you are eating canned goods for breakfast, you are just an average person. but if you eat an avocado every day, that means you are wise, happy, and super CLASSY. 

train your taste buds to enjoy avocado WITHOUT any SWEETENER. just eat it like you are eating mango. eating 1 avocado a day may sound simple, but the regiment is quite difficult to maintain. you need to properly PLAN and execute the LOGISTICS. that's because you can't simply buy avocado and eat it. most likely, it's not yet ripe. so you need to a few days for it to ripe. 

depending on how many you are in your family, you need to buy a few that is already RIPE and ready to eat, a few that will ripe in 1 day, and a few that will ripe in 2 days. for simplicity, i just ask my helper to lots of avocados that are already ripe and ready to eat, and lots of avocados that will ripe in a few days. ripe avocados can last a few days in the fridge, but it will last only 1 day if not refrigerated.

you will feel the AMAZING effects of eating avocado everyday after only 1 week in the regiment. you will feel happier and much more energetic, but only if you also follow the other regiments in this article.

when it's not avocado season, you can buy extra virgin olive oil and take 2 spoons a day. however, there's a pretty good chance the olive oil in the groceries is fake or diluted with other oils. therefore, although olive oil is more convenient than avocado, it's better to eat avocado when it's in season. 

when buying extra virgin olive oil, choose the one with "north american olive oil association (NAOOA), or california olive oil council (COOC) label. if there are none with such label, it's most likely just regular (processed) olive oil. it still contains lots of fatty acids, but it contains less antioxidants.

if you are the type who wakes up very HUNGRY in the middle of the NIGHT, just take a spoon of extra virgin olive oil, or 2 spoons of avocado. if you can't afford them, just eat 1 piece of sardines. 

(optional) 5. black pepper

black pepper is not just an ordinary seasoning. it's a SUPERFOOD with a long history and many surprising health benefits and medicinal properties. black pepper grinder should be a permanent item on your dinner table. make it a habit to sprinkle some black pepper onto your soup or plate. it's a perfect seasoning to a wide range of your favorite dishes - tinola, pochero, steak, fried chicken, seafood, monggo, red kidney beans, eggs, sardines, shrimps, pork, adobo, etc ...

many pepper grinders sold in stores are poor quality and will drive you nuts. so read my article on how to CHOOSE a good pepper grinder - https://ian-crystal.blogspot.com/2021/08/how-to-choose-good-pepper-grinder.html

B. probiotics - sauerkraut

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

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

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

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

i humbly call on our leaders (e.g. politicians, celebrities and influencers) to promote sauerkraut as a regular part of the filipino diet. the sauerkraut industry will even increase the country's GDP.

probiotics are useless if you don't get enough sleep, exercise, sunlight and prebiotics. the good news is these regiments promote each other. example, getting enough sunlight and walking exercise promotes a good sleep. probiotics and prebiotics increases your motivation to exercise and enhances your appetite for healthier foods, which in turn promotes better sleep.

i know i'm sounding like a promotor of yet another dietary supplement fad. aside from my personal experiments and experience, it's actually EASY to PROVE that sauerkraut is very beneficial. first of all, nobody really makes money if more people eat sauerkraut except maybe the cabbage farmers. all reliable sources say that fermented foods such as sauerkraut have been scientifically proven to offer significant benefits to your health. meanwhile, all reliable sources say that dietary supplements at best probably aren't doing very much and at worst could be doing you harm.

just look at kimchi capital south korea and sauerkraut country germany. maybe the leaders of america should promote fermented foods to lower healthcare costs instead of just quarreling over taxes and government spending. the downside with universal healthcare is high taxes. but south korea has reasonably low taxes and can still afford to provide universal healthcare to it's citizens. maybe it's the kimchi. 

C. walking exercise

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

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

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

D. sunlight

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

E. regular sleep

experts recommend 7-9 hours of sleep a day. it is also important to sleep and wake up around the same time every day. irregular sleep patterns promote harmful bacteria in your gut. REGULAR sleep promotes a healthy gut, and a healthy gut promotes regular sleep.

F. avoid sugar

a diet that's HIGH in processed food and added SUGAR can destroy the beneficial bacteria in the human gut. the resulting imbalance can cause increased cravings for sugar, which further damage the gut. the majority of your gut microbes are found in your large intestine. so if you're eating a moderate amount of sugar, it is unlikely to have an effect on the ecosystem of microbes hanging out in your large intestine. in fact, you need sugar to function and it's your brain's choice of fuel.

this means you can enjoy dark chocolates and ice cream once a week. 

if you are lactose intolerant, try frozen yogurt. 

G. find out if you have gluten/wheat intolerance

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

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

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

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

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

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

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

i will surely miss siopao, burgers, burritos, lomi, kwek-kwek, batchoy, siomai, breaded chicken, gravy, cake and dimsum (steam rice sauce and wrappers in most dimsum dishes contain gluten). luckily, i can still enjoy pancit BIHON, sukiyaki, and vietnames PHO because the noodles are made from rice instead of wheat. note that although SOY SAUCE contains gluten, i don't avoid it because j think the amount is too small to have any effect.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

IV. life coaching tips

the feeling of progress towards a goal or dream can help motivate a person to be healthy. 

A. barrio golf

man does not live by bread alone. many people need a sport or hobby. many people need to keep learning some form of art or music to be happy. sadly, the younger generations have replaced popular art and music hobbies such as GUITAR playing with social media and video games. experts say that social media and video games do not really contribute to the physical and mental health development of a person. in fact, they can even have a negative impact. 

the trick is to make technology work for you, not against you. example, try learning the guitar or piano. a keyboard is quite affordable to the filipino masses nowadays. there are so many free guitar and piano tutorials in youtube. first, have fun learning the basic chords, then play the simple versions of your FAVORITE SONGS.

you don't need to be talented. the important thing is you keep learning little by little and you have FUN. don't worry if you are having a hard time learning twinkle twinkle little star while a 5 year old kid can play chopin's etude like a concert pianist. being better than you were yesterday is more important than being the best in the world. just look at the many rock stars and rap stars who are battling drug abuse and depression. they are not happy because although they are already the best in the world, although they have all the money in the world, although they have all the fame and love in the world, they have no FEELING of PROGRESS anymore.  

some people also need to play a sport. golf is the most ADDICTIVE sport. michael jordan and steph curry even say they enjoy golf more than basketball. there was even this one time when michael jordan played 36 holes of golf even if he had a critical playoff game that night. mj fans know he is very disciplined and would do anything to win but his addiction to golf still got the best of him. even justin beiber was caught on camera urinating on the golf course. he decided not to go to the restroom because he was too excited to hit his next shot. 

most fads such as karaoke, clubbing, ballroom dancing, etc ... fade away. but golf has stood the test of time. many BILLIONAIRES who have everything and can do anything they want would rather play golf. they own private jets, super yachts, sports cars, and high class resorts. but they enjoy golf more than anything. 

the problem is that golf is too expensive for the filipino masses. fortunately, there is barrio golf, which allows the filipino masses to ENJOY and MASTER the important skills of golf. imagine you can enjoy and master the sport of billionaires even if you are just a regular person living in the barrio. the pleasure in golf doesn't really come from the beauty of the golf course. the pleasure in golf comes from the feeling you get when you hit the ball with the sweet spot of the clubhead. you can experience that same pleasure inside a barrio golf hitting cage. the pleasure in golf also comes from the thrill and excitement when competing against your friends. playing barrio golf with your friends can be just as thrilling and exciting as playing on the golf course.

barrio golf can increase the chance that a phenom is discovered, and increases the chance that the philippines will win more OLYMPIC and asian game medals. if a phenom is discovered in a barrio golf tournament, the government or philanthropists can financially support the phenom to train in military base golf courses.

right now, the most popular sport in the philippines is BASKETBALL. but unlike basketball where filipinos have a huge DISADVANTAGE in size and athleticism, full blooded filipino golfers such as dorothy delasin have beaten the top players in the world many times. 

i think the reason why filipinos love basketball is because anyone can enjoy practicing or shooting hoops alone. the feeling of the ball swishing in the net is very therapeutic. but barrio golf is also something that anyone can practice alone at home, and the feeling of hitting a good shot is even more therapeutic and even addictive. barrio golf can be just as exciting and thrilling as basketball. but instead of just being a spectator, anyone can actually join a tournament and win.

the great thing with golf is unlike basketball, NOBODY ever gets BENCHED. because of the handicapping system, anyone regardless of talent or skill level can WIN as long as they play their best game. unlike other sports where you need to coordinate with other people to enjoy the game, you can enjoy golf anytime at home. unlike other sports where you need a big space to play, barrio golf can be played and mastered in a space 4 meters wide, 6 meters long, and 3 meters high.

this "make filipinos healthy again" article is actually part of the barrio golf ecosystem. the following is a BOOK on how to play barrio golf, including detailed instructions on how to build the hitting cage: https://bit.ly/barrio.golf-book. for those who prefer watching videos, just search "barrio golf" in youtube.

imagine you are from the barrio and you pass by a golf course. normally, you would think golf is only for the rich ELITES. but after discovering barrio golf and having fun practicing my simplified techniques for only a year, you pass by the same golf course, but this time you feel that sense of SELF ESTEEM and confidence that you can probably beat 95% of the golfers playing on that course even if they have been playing golf all their life. that's because golf has been around for 500 years, but no one has really figured out how to teach an average golfer to play a satisfactory game or par most of the holes. but i think i have figured it out.

if you want to QUICKLY learn golf, read and practice the 50-page instant gratification chapter of my tutorial https://bit.ly/intellectual-golf. after a year, you can beat 95% of the golfers who've been playing for many years.

even if you are just a BARRIO GOLFER and never played on a golf course, if your boss at work happens to be a golfer and invites you to play, you can already play a decent game and your boss will be very impressed. you might even get a promotion :-)

barrio golf ECOSYSTEM can spread to barrio golf bars or night clubs. they can become the next karaoke bars. the waiters and waitresses in the barrio golf bars can sideline as GI or golf instructors to tourists and call center agents. they can be the next DI (dance instructors) that helped alleviate the economic sufferings of many of my dear friends a few decades ago.

GOLF BARS are also starting to be popular (also called screen golf, digital golf, or indoor golf). imagine if you take your friends or girlfriend to one of these golf bars. they will be shocked at how good you are at golf especially if you play against rich golfer dudes and you win. the rich people will be impressed and maybe they will give you good job opportunities. 

people in the golf bar will surely want to talk to you because they will be very curious about your very UNORTHODOX swing technique. if you read the engineering section of my book, you can have fun talking to people for hours and hours explaining the general principles that apply to all swing techniques. you might even end up working in the bar as a waiter/waitress and part time instructor to call centers and korean tourists.

there are many golf books and tutorials written by the top golfers and coaches in the world, but they are SUITABLE only for golfers with exceptional talent. it's like they teach you to be a neurosurgeon instead of a nurse because a neurosurgen earns more money, even if you had bad grades in high school biology. or it's like they teach you to marry a supermodel instead of a girl next door because a supermodel is more beautiful, even if you are just an average guy. it's like they teach you to eat at a high class restaurant instead of mcdonalds because the food has higher quality, even if you are just a construction worker. this is the reason why only 5% of golfers can break 80. 

my golf tutorial makes golf as easy as driving a car. the only downside is that my techniques are NOT SUITABLE for exceptional golfers who have the potential to compete at an elite level.

B. learn japanese

man does not live by bread alone, but man needs bread.

experts say that japan is in danger of economic stagnation and suffering due to it's INVERTED PYRAMID demographic. inverted pyramid means that the number of old people are too many compared to the number of young people, so the taxes paid by the young are not enough to support the pension and benefits of the elderly. this is caused by slow population growth, or the japanese not producing enough babies. japan is like a very nice car that is running out of gasoline. the philippines is like a not very nice car but so much gasoline. the trade is a win-win situation. this is a rare instance where human trafficking is good. another is the tv show "the bachelor". you might think i'm gay for enjoying the show but actually i am gangster because i enjoy watching a contest where the prize is a human being. 

developed countries such as UK, USA, canada, and australia also don't make enough babies. but they don't have the inverted pyramid problem because they can easily increase their population by accepting the millions of immigrants from other countries. the reason japan can't just grow their population by bringing in immigrants is the LANGUAGE BARRIER. meaning very few people in the world know how to speak japanese.

if you are a filipino facing a grim economic future, the inverted pyramid demographic in japan is your OPPORTUNITY. you just need to learn the japanese language so you can increase your chances of working in japan. even if you just work in japan as a janitor, security guard, truck driver, waiter, caregiver, or warehouse man, you can already buy a nice house and a nice car in the philippines. if you are a barrio golfer, you can afford to buy a townhouse or condo in cebu that has golf playing rights in liloan golf course. you can play golf for free whenever you vacation or retire in the philippines. 

in japan, only the very rich can AFFORD to play golf. so if your japanese boss is not that rich, he will be impressed that you can play lots of golf whenever you visit the philippines. he might also want to buy a condo in cebu with golf playing rights in liloan golf course and you can earn extra money on the commission.

if you take a course in TESDA or polytechnic school, you can even earn more money when you work in japan as a mechanic, cook, electrician, barista, aircon technician, or plumber. there are many good tutorials in youtube for these professions, but you still need to enroll in a technical school or for the hands-on training with the tools and equipment.

this means becoming rich is actually FUN and EASY. isn't that amazing? you just need to have fun a few minutes a day learning japanese. you can also go to a trade school and have fun playing with manifold gauges, brazing with acetylene, etc.. there really is no difference between a billionaire tinkering with their gadgets and you overhauling an engine. usually, opportunities to become rich such as lucrative businesses and investments won't work if too many people do it (it's called a crowded trade). but in this case, there is enough opportunity for all filipinos facing grim economic future.

to be successful in life, you need to do something that not many people are doing. the more DIFFERENT you are, the more chances you will succeed in life. even if you become a doctor, if there are too many doctors, it will be hard for you to get a job and you will be poor. another example is that golf courses usually cater to the rich. but if your golf course caters to the masses, your business will be more sustainable and give economic security to your family for many generations to come. exhibit A: jollibee vs. high class restaurants.

working in japan will give you a bright future. you will also be HELPING japan address its reverse pyramid problem. it would also be a form of reparation or compensation to japan because during world war 2, the philippines attacked japan and committed atrocities to the japanese people. 

you don't have to be smart to speak japanese. it is actually easy for anyone to learn a new language. example, we think that people who speak latin are smart. but keep in mind that 2 thousand years ago, the dumbest person in the world spoke latin. also keep in mind that almost all 7 year old japanese children can speak fluent japanese. so of course you can learn japanese. it just takes TIME and REPETITION. i'm sure there are FREE lessons or tutorials in the internet or youtube.

just have fun learning 3 LETTERS in the alphabet in the morning and 3 in the evening. when you are done, start all over again. just keep repeating. after 3 months, you should already master the alphabet.

then learn 3 GRAMMAR rules in the morning and 3 grammar rules in the evening. when you are done, start all over again. just keep repeating. after 6 months, you should already know most of the basic and intermediate grammar rules.

then start learning 3 WORDS or characters in the morning and 3 in the evening. don't try to memorize or cram. just have fun reading and understanding the words multiple times. after a year, does that mean you have learned 6 X 365 = 2,190 words? not really. for sure you have already forgotten most of them. but that's ok because anyway, you had fun. 

then start learning PHRASES. learn 1 phrase in the morning and 1 phrase in the evening. don't try to memorize. just understand the phrase and recite it for fun a few times throughout the day. does that mean that after 1 year you have learned 2 X 365 = 730 phrases? not really. for sure you have already forgotten most of them. but that's ok because anyway, you had fun.

then start learning SENTENCES. learn 1 sentence in the morning and 1 sentence in the evening. don't try to memorize. just understand the sentence and recite it for fun a few times throughout the day. does that mean that after 1 year you have learned 2 X 365 = 730 sentences? not really. for sure you have already forgotten most of them. but that's ok because anyway, you had fun.

then have FUN watching japanese MOVIES with english subtitles. after watching a movie, listen to just the audio of the movie while commuting to work or lining up at the grocery check out. if you do not understand a sentence, rewind the scene so you can look at the subtitle. replay the movie over and over again until you understand everything spoken in the movie without looking at the subtitles. while on a date, play the audio of the movie to impress your date.

after 5 years, you will be SHOCKED that you can already read, write, and converse in japanese. 

the secret to saving lots of money while working abroad is to have as MANY ROOMMATES as possible so that your rent expense will be low. do not rent an apartment because there is a limit on number of occupants. rent a HOUSE with 10 other filipinos. it would still be much more comfortable than your current living condition because it will be airconditioned. buy a second hand TOYOTA instead of brand new. order online the MECHANICS manual for the model you bought and have fun maintaining and fixing it yourself. if you get into expensive sports such as snowboarding, buy second hand sports equipment. use the money you save to pay the monthly mortgage of your townhouse or condo in the philippines.

there will be mafha episodes where i will be the one talking. i will simply be called "kuya ian". example:

"o kayong mga skaters swerte kayo madali kayong matuto mag snowboarding. after 1 week pwede na kayong mag post ng video sa facebook na sinisisiw nyo ang half pipe at rails. ako ang tagal kong natuto. hanggang slopes at jumps lang ako (show your boardercross videos). nabalian pa ako ng braso. (show your scar) may metal bar at staples na etong braso ko. sa airport kahit wala ng metal sa damit ko kailangan pa rin akong e pat down dahil nag set off eto ng metal detector.

swerte din kayo dahil sa japan may mga train at bus papunta sa ski resorts. pwede kayong magpahinga or manood ng netflix. kung may bullet train 1 hour lang galing sa city. kami sa california pucha kailangan naming mag drive ng kotse na 4 na oras. ang sakit sa likod at masayang talaga ang oras namin dahil wala kaming magawa kundi mag drive lang. tapos pag dating namin sa snow wala na kaming gana mag ride kasi pagod na kami. mga putang ina kasi ang mga oil oligarchs sa tate dini-design nila ang transport system na mapilitan ang mga tao mag drive ng kotse para malaki ang kita nila sa oil at gasolina. corrupt talaga.

swerte din kayo kasi may drive na kayo. e apply nyo lang and drive nyo sa skating sa pag develop sa napili nyo na job skill at pag learn ng japanese.

(i will be like a politician but instead of only campaigning during elections, i will keep lots of calling cards in my car that simply contains the shortcut URL to the "IV.B learn japanese" video in fhe mafha channel. then every time i pass by skaters in the streets, i will hand it out to them. it would be interesting 10 years from now how many will be working in japan instead of hooked up on drugs because of my mafha videos. for me, just 1 is very very very many)

even if you can't work in japan, knowing how to speak japanese can still be USEFUL. you can work as a tour guide. you can impress your friends or a girl you like by speaking japanese whenever you meet japanese tourists. if you meet a japanese girl in the dance club, she will be impressed when you talk japanese to her. life becomes more fun when you learn a new language.

i think GERMANY also has a reverse pyramid problem. the german language is much EASIER to learn compared to japanese. you can learn german and work in germany if you don't mind the extreme cold weather. my strategy to learn japanese works for any other language.

C. work part time

humans that evolved in harsh climates tend to have the perseverance and stamina to work 8 hours a day. that's because those who don't have the stamina to work long hours to prepare for the harsh winter would usually die. i'm not an expert on anything, but i believe it's not normal for filipinos to work 8 hours a day. of course many filipinos can work 8 hours a day, but i believe they are going AGAINST HUMAN NATURE or their biology. or they just happen to be the rare few born with stamina and perseverance, or they have some mixture of foreign blood that evolved in harsh climates. and in my observation, going against human nature will always have some form of negative consequence.

i know many dear friends in the philippines who have a hard time working 8 hours a day, but have no problem working 4 hours a day. even if they only earn minimum wage working only 4 hours a day, the income they earn is enough to give them a DECENT quality of LIFE. my essay to address this issue is in the following article: https://ian-crystal.blogspot.com/2020/03/part-time-opportunity-law.html

V. vlogger/influencer recruitment

facebook post:

"make filipinos healthy again", or mafha, will be part of the barrio golf ecosystem. i'm looking for "talented vloggers/influencers for the mafha episodes in the channel. does not have to be a zeinab or ivana alawi level talent but close. excellent command in TAGALOG is a plus. they will be well compensated. my resident math society brods and sisses who emceed the reunion is an example of a good fit. it has to be a summer job so as not to affect their grades. their impact on philippine society can be bigger than jose rizal's noli and el fili. the url for the mafha article is in the photo below. the following is the table of contents and excerpt:

(cut and paste table of contents of this article and section "IV.B. learn japanese". then upload the HVAC thumbnails photo)

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