How to have a good sleep.

9 06 2017

Courtesy from: Dr. Mercola


Story at-a-glance
• Six to eight hours of good sleep is one of the cornerstones of health
• Sleep deprivation is extremely common today and can weaken your immune system, accelerate tumor growth, accelerate diabetes, and impair all aspects of your cognition; not sleeping can increase your risk of dying from all causes
• Optimizing your sleep sanctuary is part of exercising good sleep hygiene; several ways of doing this are discussed
• What you do in preparation for bed is also very important, and numerous suggestions are discussed
• In order to improve your sleep, you may need to modify some of your lifestyle choices, including diet and exercise

Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep—although we are learning more about it every day.
We do know, however, that good sleep is one of the cornerstones of health.
Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.
Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.
For example, interrupted or impaired sleep can:
• Dramatically weaken your immune system
• Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
• Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight
• Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
• Impair your performance on physical or mental tasks, and decrease your problem solving ability
When your circadian rhythms are disrupted, your body produces less melatonin (a hormone AND an antioxidant) and has less ability to fight cancer, since melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly.
Impaired sleep can also increase stress-related disorders, including:
• Heart disease
• Stomach ulcers
• Constipation
• Mood disorders like depression
Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as Peak Fitness Technique). Growth hormone helps you look and feel younger.
One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause.
Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Poor sleep can make your life miserable, as most of you probably know.
The good news is, there are many natural techniques you can learn to restore your “sleep health.”
Whether you have difficulty falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning—or maybe you simply want to improve the quality of your sleep—you are bound to find some relief from my tips and tricks below.
**If you are interested in more information about sleep or any of the 33 items listed, I invite you to delve into the links that follow, which are grouped by subject.

Optimizing Your Sleep Sanctuary
1. Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin. Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer. Close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio. Cover your windows—I recommend using blackout shades or drapes.

All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms. Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock. Light signals your brain that it’s time to wake up and starts preparing your body for ACTION.
2. Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.
3. Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.
4. Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night… 2 a.m. …3 a.m. … 4:30 a.m.
5. Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock, an alarm that combines the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc.) with a special built-in light that gradually increases in intensity, simulating sunrise.
6. Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
7. Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.
Preparing for Bed
8. Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
9. Don’t change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
10. Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.
11. Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
12. Go to the bathroom right before bed. This will reduce the chances that you’ll wake up to go in the middle of the night.
13. Eat a high-protein snack several hours before bed. This can provide the L-tryptophan needed for your melatonin and serotonin production.
14. Also eat a small piece of fruit. This can help the tryptophan cross your blood-brain barrier.
15. Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
16. Take a hot bath, shower or sauna before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed.
17. Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks to bed reduces night waking. As an alternative, you could place a hot water bottle near your feet at night.
18. Wear an eye mask to block out light. As discussed earlier, it is very important to sleep in as close to complete darkness as possible. That said, it’s not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can be helpful.
19. Put your work away at least one hour before bed (preferably two hours or more). This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines.
20. No TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.
21. Listen to relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD. Another favorite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes. The CD works on the principle of “sleep wave entrainment” to assist your brain in gearing down for sleep.
22. Read something spiritual or uplifting. This may help you relax. Don’t read anything stimulating, such as a mystery or suspense novel, which has the opposite effect. In addition, if you are really enjoying a suspenseful book, you might be tempted to go on reading for hours, instead of going to sleep!
23. Journaling. If you often lay in bed with your mind racing, it might be helpful to keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my cortisol levels are high.
Lifestyle Suggestions That Enhance Sleep
24. Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely affect sleep. In most cases, the condition causing the drugs to be taken in the first place can be addressed by following guidelines elsewhere on my web site.
25. Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine (for example, diet pills).
26. Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.
27. Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.
28. Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. Please refer to my nutrition plan for recommendations.
29. Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.
30. Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.
31. If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause sleep problems if not properly addressed.
If All Else Fails
32. My current favorite fix for insomnia is Emotional Freedom Technique (EFT). Most people can learn the basics of this gentle tapping technique in a few minutes. EFT can help balance your body’s bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.
33. Increase your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. If that isn’t possible, you may want to consider a melatonin supplement. In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and reverse daytime fatigue. Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep

The facts of prostate cancer

8 06 2017

The facts of prostate cancer


The prostate, an organ located under the bladder, produces semen. According to the Centers for Disease Control and Prevention (CDC), prostate cancer is the second most common cancer among men in the United States. The risk of developing prostate cancer progressively increases with age.

Out of every 100 men over the age of 60, six will have prostate cancer before their 70th birthday, according to the CDC.

There’s no absolute prostate cancer prevention, but evidence suggests diet plays a key role. Keep reading for diet tips and more information.




Tomatoes, watermelon, and other red foods owe their bright color to a powerful antioxidant called lycopene. Studies show that men who consume this fruit and tomato-based products have a lower risk of prostate cancer than those who don’t.

Other findings suggest that cooking tomatoes makes it easier for your body to absorb lycopene. The redder the tomato, the better because lycopene accumulates during ripening. That means that pale, store-bought tomatoes that are picked too early have less lycopene than vine-ripened tomatoes.



Nutrients and vitamins contained in fruits and vegetables may lower your risk of getting prostate cancer. Green vegetables contain compounds that help your body break down cancer-causing substances called carcinogens. A nutrient-rich diet may also help slow the spread of cancer.

By eating fruits and vegetables throughout the day, you’ll be less likely to fill up on processed junk food.




Fatty acid, known as omega-3, may help reduce your risk of developing prostate cancer. Omega-3 is found in certain fish including sardines, tuna, mackerel, trout, and salmon.

When compared to a high-fat diet, eating a low-fat diet and taking fish oil supplements has been found to slow the growth of prostate cancer cells. It’s easier to treat cancer that hasn’t yet spread outside the prostate.



A nutrient called isoflavones has been linked to a reduced risk of prostate cancer. Isoflavones are found in:

  • tofu (made from soybeans)
  • chickpeas
  • lentils
  • alfalfa sprouts
  • peanuts

Some studies have shown that men who drink green tea, or take green tea extract supplements, have a lower risk of prostate cancer than those who don’t.



Decades of studies suggest that indulging a serious coffee habit is linked to a decreased risk of fatal prostate cancer:

  • Drinking four to five cupsof coffee every day can lower your chances of fatal and high-grade prostate cancer.
  • Regardless of how many cups you drink overall, every three cups of coffee you drink can reduce your risk of fatal prostate cancer about 11 percent.

This describes a dose-response relationship between prostate cancer and coffee. That means the effect on prostate cancer goes up or down with the amount of coffee you drink. These effects may not extend to someone who only grabs an occasional cup.

However, high doses of caffeine can cause major health issues, such as irregular heartbeat and seizures. According to Mayo Clinic, the daily recommended amount of caffeine for most healthy adults is 400 milligrams — or about 1 1/2 cups.

How coffee is prepared can also be a factor. A study in Norway looked at coffee brewed with a filter, and boiled coffee, which doesn’t use such a filter. Men who drank boiled coffee seemed to have a lower risk of prostate cancer than men who drank coffee prepared another way or not at all.

The chemicals cafestol and kahweol have well-known cancer-fighting abilities. Researchers believe these chemicals are trapped when coffee runs through a paper filter. Boiled coffee may allow these cancer-fighting chemicals to stay in your daily brew



Studies indicate a link between animal fats and an increased risk of prostate cancer. In addition to meat, animal fats are found in lard, butter, and cheese. Whenever possible, replace animal-based fats with plant-based fats. 

This, instead of that:

  • olive oil instead of butter
  • fruit instead of candy
  • fresh vegetables instead of prepackaged foods
  • nuts or seeds instead of cheese

Also, overcooking meat produces carcinogens, so be careful not to over-cook your meat.



Prostate cancer patients who smoke are more likely to have a recurrence of the disease. Smokers are also more likely to have an aggressive form of prostate cancer.

It’s not too late to quit. When compared with current smokers, prostate cancer patients who quit smoking for more than 10 years had the same mortality risk as those who never smoked.






Some studies suggest that low folate levels in your blood increase your risk for cancer. Folate is found in a variety of foods, including green vegetables, beans, and orange juice. Increasing your intake of these foods may reduce the risk of prostate cancer. However, supplementing with folic acid, a man-made form of folate, may increase the risk of cancer.


Some studies have linked dairy products, or diets high in calcium, with an increased risk of prostate cancer, but this risk is considered minimal.



Too much fat, especially in the middle of your body, is linked to an increased risk of prostate cancer.

Regular exercise can help you maintain a healthy weight. Benefits of exercise include increased muscle mass and better metabolism. Try:

  • walking
  • running
  • bicycling
  • swimming

Exercise doesn’t have to be boring. Vary your routine and invite your friends to participate. You’re more likely to workout if it’s fun.



Ask your doctor about your risk for developing prostate cancer. Some points to discuss include:

  • what medical screening tests you should have as you age
  • family history of cancer
  • dietary recommendations

Tell your doctor if you’re just beginning a new exercise program, or if you have the following symptoms:

  • discomfort anywhere in your pelvic or rectal areas
  • difficulty urinating
  • blood in your urine or semen


Live longer with Century Tuna

26 05 2017

Harvard School of Public Health recently led a research that links eating tuna to longer life.

The researchers scanned 16 years of data from about 2,700 Americans (ages 65 and above) who are generally healthy.  To provide the best assessments of the potential effects of dietary consumption of fish, those taking supplements like fish oil were excluded from the test group.

It was found that participants with higher levels of omega-3 fatty acids scored 27 percent lower in over-all risk of dying and 35 percent lower in dying from heart disease vs. their counterparts who had lower levels in their blood. They also had the lowest risk of mortality from any cause, and lived an average of 2.2 years longer than those with low levels of omega-3 in their system.

Omega-3 fatty acids are found mainly in fish like salmon, tuna, halibut, sardines, herring and mackerel. These sources are rich in docosahexaenoic acid (DHA) which is most strongly related to lower risk of coronary heart disease death; eicosapentaenoic acid (EPA) which is most strongly linked to lower risk of nonfatal heart attack; and docosapentaenoic acid (DPA) which is most strongly linked with lower risk of dying from a stroke.

The study recognizes the importance of adequate omega-3 levels for cardiovascular health, and suggests that later in life these benefits could actually extend one’s remaining years.

Luckily, it’s easy to get a healthy dose of Omega 3 today. Thanks to Century Tuna Flakes in Oil, the leading canned tuna brand in the Philippines. It has the highest level of Omega 3 from Century and has no preservatives. More than being healthy, Century Tuna is also delicious. Bet you didn’t know that eating Century Tuna can actually help you live longer.

IYC 2017

15 05 2017

“Para magkaroon kayo ng katapangan at tatag sa pananampalataya magaral kayo ng Salita ng Dios. Kahit halimbawa, wala kayong pagnanasang maging manggagawa, magaral kayo ng Biblia, Be sure na bawat araw agawin ninyo doon sa inyong, titingin sa computer, pagtetext, umagaw kayo ng kalahati o isang oras, araw araw magbasa kayo ng biblia mga kabataan. Pwede ba yon? kasi minsan naglalaro kayo ng games inaabot kayo ng 3, 4 na oras o kaya nakikipagtext kayo, inaabot kayo 2 oras, 3 oras. Alisin ninyo yung isang oras maglagay kayo ng Application ng Biblia sa cellphone ninyo. Araw araw magbigay kayo kahit isang oras lang, parang panalangin nyo na yon ng pagtulong sa akin na magbasa kayo ng Biblia, pag nagbabasa kayo para nyong sinasabi sa isip nyo “Tinutulungan ko na si Bro Eli na maturuan kayo ng kabutihan.” 1 oras lang magbasa kayo ng biblia umpisahan nyo sa Bagong Tipan sa Mateo tapos balik kayo sa Genesis yun ang gawin ninyo mga kabataan baka sakali sa pagbabasa nyo ng Biblia makilos ang espiritu ng Dios, makilos kayo para magkaroon kayo ng hilig na magtanda at ipangaral yung Salita ng Dios at higit sa lahat wag nyong kakalimutan ang pananalangin bago matulog, pagkagising, bago kumain, bago magbyahe at ipanalangin ninyo ang inyong mga magulang, ang mga manggagawa, ang mga kapatid sa iglesia, Ipanalangin nyo kami tapos ay pagsikapan nyong makagawa ng mabuti bilang kabataan. Lahat ng naiintindihan nyong mabuti, pagsikapan nyong magawa at hindi kayo pababayaan ng Dios na masuong sa masasama, maging biktima ng masasama, maging biktima ng karahasan at higit sa lahat mga kapatid huwag kayong makakalimot na dumalo sa pagkakatipon, lagi kayong dumalo sa lahat ng pagkakatipon, pakikinabangan nyo yan. Samantalang bata pa kayo magisip kayong makapaglingkod sa Dios, magmahal sa magulang, gumalang. “Sapagka’t yon ang unang utos na may pangako.”

-Bro. Eli Soriano

After work, is what determines your future! Spend one hour per day doing these 5 things and your life will change forever

12 05 2017

You finish work at 6 pm, go to bed at 12 midnight.

Within these six hours, how do you spend them?

Watching TV?

In fact, the activities you do between 6 am and 12 midnight,

the importance of it is beyond your imagination.

Too many people believe that, your career is determined by the 8 hours of hard work and effort you put at work, and your future and career progression depend on the boss and the company. But the reality is that for most people, this thing, you are on your own…..


Read on…


“Cultivation”, it’s forever dependent by yourself.

If you found yourself not progressing in life, you cannot blame and put the responsibility on your company for not grooming you



  1. What you do every night is important

My major in college was marketing, but I expect to become a designer.

So I practiced day and night,

picking up some freelance work to improve my design skills.

It took me a long time.

When I became a boss, I no longer need to involve myself in design work,

So I went back to the Marketing field.

Every day, when my children are sleeping,

I began learning to gain more knowledge, this again took me a long time,

But I begin to realise my returns.


If I rely on my working hours to gain skills,

then I will never have become a creative director and a product manager,

or like today, teaching MBA students on Marketing.

What I rely on, is myself giving myself “lessons”.

And the most successful people I knew, walked the same path as I am.

I have a friend who is a History graduate,

but he is interested in technical sales,

In the day, he does telemarketing, at night he learns how to code,

Finally, he became the vice president of sales in a startup company.

Now, he’s a CTO.

I have another friend, he received a degree in political science.

But he’s very interested in entrepreneurship.

he learnt a lot of knowledge on how to start up a company,

eventually, he founded a company and sold it,

Now he has reaped the rewards.


For them, what they do between 6 pm till 12 midnight,

is what determined their future.

Clearly, we need to balance life and work.

If you have a wife and children, every night, you have to stay with them.

Even if you are single, you also need a reasonable allocation of time to go to the gym, to meet with friends, or be alone to meditate and so on.

Of course, watching movies, playing games is good.

But there are things you do not need to do.

For example, watching the new season of a Netflix drama,

14 hours per week watching television (This is the average amount of time watching television).


The time spent playing the game Candy Crush.


Or spending time stalking your high school alumni on Facebook,

it does not seem to be good.

So what should you do?


  1. Read more, anything will do!

My college mentor was born in Alabama,

A poor African family.

He was admitted to West Point Military Academy, and he became the first person in the family to go college.

Before going to Havard for his MBA, he’s a trained officer.

When I met him, he has already developed his career in the city of Colorado Springs.


I asked him, what’s his biggest success?

He replied, because he kept the habit of reading,

and he never stopped.

He believed that if you want to get what you want in life,

knowledge is the key.

He often asked his interviewees what book are they reading now,

the excellent ones can give an answer immediately.

Reading can give you a good headstart,

this is often what your peers cannot obtain.

Compared to others,

you are more likely to know other industries strategies and tactics,

and that may be helpful to your company.


You can transfer your knowledge within the organization,

create new possibilities for your company.

Moreover, your conversation topics will become more interesting.


Anthony Robbins said:

“If you spend one hour a day to learn about a topic,

a year later, in this regard,

the knowledge you gain will be more than 99.999% of the world’s people.”

Even if you have 30 minutes every night,

each week you can easily read a book.

You may not be an expert, but I promise,

you’ll know more than what your peers know.


  1. Do some projects

You can apply the knowledge learnt to real work scenario,

this is only an ideal state.

If your company did not give you this opportunity,

create opportunities for yourself.

You can do some volunteer projects, start a website. They can bring you fame.

Working with a team,

you’ll understand how things work.

In the practical application of the industry,

and how it ultimately affect actual customers.

You’ll learn how to perform the task and meet deadlines,

and get feedbacks on what you are doing,

and benefit from it.


When you are not strong enough, these experience may not have any value to you.

But you are still a novice.

these experiences are far more valuable than the miserable pay you are getting.

If you can really convince others of your pockets of fruits of labour,

Then go try it. But do not let these private jobs affect your work.


  1. Actively build your connections

In your career path,

a strong network of connections will make everything accelerate.

If you have not set up your own personal connections,

you’ll need to divide a portion of your time to do this.

A strong network of relationships, can enable you contact smart friends, and learn their opinions get information and knowledge that are difficult to obtain help the company look for more potential partners or income generating opportunities Go get to know your work colleague or boss…..


If you are an entrepreneur,

your network connections will be your early customers,

your staffs are a source of capital

rather than go home, or going to a bar,

you should find some inner circles.

There are many small groups which are highly relevant to your career.

You should try to integrate into these circles.

Every week, you can drink coffee together with new friends,

go drinking or have breakfast.


You can also look into everyone’s career developments on LinkedIn.

And establish a network with mentors in those professional industries.

They may be your next job employer, who knows?

Your connections will be your most powerful asset in the workplace.

Since you have time to watch “The Voice of China”,

you have time to build a social network.


  1. The CHANGE of your LIFE starts TONIGHT

6 pm to 12 am, you go home, though physically and mentally tired,

you are free to do anything and do not have to take orders from others.

During this time,

you can switch off like switching off your computer at your workplace, switch off your brain.

But you can also do something,

make you smarter, stronger, have a wider network of people.

From the start tonight, take an hour a day to do these things,

I guarantee that after a year,

your career, and life will change.


Why I no longer prescribe maintenance drugs and bypass surgery

14 04 2017

By: Cris C. Enriquez  @inquirerdotnet

12:35 AM October 25, 2016


I will always remember the Monday morning that changed the course of my life. It was 8 a.m.,  and I was walking from the parking lot to my office in Ft. Lauderdale, Florida, where I had a thriving practice as a cardiologist. I felt pain in my chest and had to stop.

I was also short of breath. I knew I was on the verge of a heart attack, but was in denial.

I decided to keep walking to my office, where nurses could attend to me. I was already feeling better when I got to my desk, but as a precaution, I called a cardiologist friend who wanted me to take some tests.

One of the tests indicated I had a blockage of an artery on the right side of my heart. He urged me to have coronary angiography to confirm the damage.

I argued against such a procedure, citing that a blockage in my right coronary artery would not kill me. But before I was done, I experienced another chest pain.

The angiogram showed that I had three arteries clogged. I underwent a heart bypass the next day—and that’s when my problems began.

My recovery was long and hard. I had to lie flat on my back for weeks, and every cough was terribly painful. I did not want to go through this ever again.

But I knew the statistics; it was highly likely I would need a second bypass if I didn’t change habits like eating fried Spam and egg over rice, washed down with cold Coke.

I weighed my options and always came back to the same conclusion: Western medicine—in which I had trained long and hard—couldn’t really heal me. It had nothing to offer me except another bypass.



As soon as I got well enough, I looked for alternative treatments, even those that had not been accepted into the mainstream. I trained in chelation or intravenous therapy in Palm Springs.

Chelation was originally used to treat lead poisoning, but has been an alternative cure for heart disease since the 1950s.

It made a lot of sense to me that the process for removing toxic materials from the body could also reverse or prevent degenerative diseases. Inflammation, after all, is what heart disease, diabetes, arthritis and impotence have in common.

By infusing vitamins, minerals and a synthetic amino acid called EDTA into the body, circulation is restored and arteries made more pliable.

In the case of coronary artery disease, chelation would remove plaque from the arteries and make the blood wall more elastic. Otherwise, untreated cholesterol and calcium would end up clogging the vessels and depriving the tissues of nutrients.

When clogging happens in the heart, it’s called a heart attack. If it happens in the brain, it’s a stroke; in the kidneys, that’s high blood pressure and/or renal failure.

I was assured that chelation could be utilized along with blood thinners, vasodilators, beta blockers and other treatments for cardiovascular disease. I did the therapy myself in 1996, and have not taken heart medication since.

Instead of maintenance drugs, I have undergone chelation perhaps 500 times by now.

I am now 75 and still feel energetic, and have moved to the Philippines my practice in longevity and lifestyle medicine—which I supplement with my formal training as a cardiologist.

It’s not that I’m against medication. When necessary, as in the case of infection, I prescribe them to my patients. What I don’t recommend are to take maintenance drugs for life and to undergo an angioplasty or bypass surgery, given the availability of safer and less invasive treatments that work.

In fact, I am no longer alarmed by a blood pressure reading of 180/120 from a female patient. An intravenous formulation we call Rapha’s cocktail of vitamin B complex, vitamin C and minerals can restore that patient’s blood pressure to normal within hours.

In 2013, my anecdotal findings on chelation were corroborated by a study from a prestigious medical journal. Heart attack patients older than 50 were subjected to 40 chelation infusions and registered 18 percent less cardiovascular events in five years of follow-up as against those given a placebo.

Every other cardiologist would have said that the study would be negative. “But it wasn’t, and that’s the one thing we should be focusing on,” to quote Dr. Gervasio Lamas, a Columbia University cardiologist.



Most of the biochemical processes of the body are regulated by hormones. An imbalance in these hormones—very high estrogen and low progesterone levels, for example— could predispose one to breast and cervical cancer.

A decline in thyroid levels could lead to obesity, heart disease and loss of energy among, other symptoms.

Lower levels of DHEA (dehydroepiandrosterone) may also trigger chronic inflammation, immune dysfunction and rheumatoid arthritis.

When a patient visits me for the first time, I take his or her medical history, then conduct a blood exam to test for hormonal levels.

The test results confirm the hormones that need to be replaced. Replace those hormones—usually through pills and creams specially compounded for the patient’s condition—and the patient gets his or her life back prior to andropause or menopause.

I am also a firm believer in the importance of one’s outlook in life, nutrition, rest and sleeping habits.

I no longer eat fried food. Frying means oxidizing the oil or fat. Take it in and you predispose yourself to inflammation.

The lifestyle habits of my patients determine in a significant way how healthy they will be. Chelation and bio-identical hormone replacement therapy (BHRT) are merely ways to prod them to healthy behavior and practices. BHRT will help a post-menopausal woman regain her sleeping pattern and get the rest she needs

The 8 Morning Secrets of Successful People

18 03 2017

Apart from being very successful, they’re also known as early starters!  Want to know the secrets of their success?

  1. Positivity
    Early risers are known for their positivity, determination, problem solving abilities and optimistic mentality.

    Their willingness to solve problems is what helps them leap, whilst we are still fast asleep zzz.
    Rise early will create that 25th

    Breakfast is the most important meal of the day.
    Without a decent breakfast your body will run with little to no energy.
    Not what you want when you’re the President or training for the Olympics.
    The only one that can tell you “you can’t win” is you and you don’t have to listen – Jessica Erniss Hill
    The morning is the perfect time to review your to-do list.
    Plan your day ahead
    How are you working towards your goals?
    Use this time to visualize todays A positive outlook will help you complete your goals to their potential.
    Kickstart your Day
    The morning is the perfect time to get out there and workout.
    A morning workout helps boost brain endorphins giving you a positive mood.
    Exercising before  work help boost creativity, energy and productivity as well as helping lower stress levels.
    Remember, you can boost your mood and general health by just setting that alarm clock a littler earlier, even if you did wake up on the wrong side of the bed.
    You don’t learn to walk by following the rules, you learn by doing and falling over – Richard Branson.
  5. SLEEP
    Sleep plays a vital role in your general well being.
    Whilst asleep your brain and body is fixing itself from rigours of day to day life. The quality of your sleep will affect how you are feeling the next day.
    As well as affecting  how you learn, work, think and react.
    Make sure that you get enough quality sleep to help protect your mental and physical health.
    Unfortunately, sleep deficiency raises your risk  of chronic  health problems.
    Every thing that you own should have it’s place.
    Is it necessary, functional or just plain beautiful?
    It is not a daily increase, but a daily decrease. Hack away the inessentials. – Bruce Lee
    A good early start to the day is half the battle and will give you motivation to stay ahead of your competition.
  8. QUIET
    The earlier you wake up the quieter the world is
    This makes morning the perfect time for tasks that require  concentration for focus.
    Change will not come if we wait for some other person or some other time . We are the ones we’ve been waiting for. We are the change that we seek. – Barack Obama