How To Lose Belly Fat Naturally

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how to lose belly fat naturally?

I don’t understand…

After all these years… there are still people asking me this question…


“How do you lose belly fat, Kay!??”


What is the best way to lose belly fat naturally without exercise?

Hmm… it is a good question but not a great one… Here’s why… Rather than asking how do I lose belly fat, wouldn’t it be better to first ask what causes it in the first place? 

Well, that’s just my point of view… You see, there aren’t that many people that gain belly fat by just going out and deciding they’re going to gorge themselves (you know that this is the typical model we have in our heads). BUT my experience has been that the people who have the biggest problem with belly fat are normally the people that eat the least. So what’s this all about?

You can say that this is all about metabolism. Yes, underneath everybody’s problem with belly fat, that’s a metabolic disorder… etc blah blah blah…

But here’s the thing, your organs depends on energy production to work, even your senses, even your detox organs, even you sleep, even when you break your leg / injured, when you want to repair your body metabolism / body system… your body ability to repair and reverse itself is 100% all dependent on your energy system!

Even your thoughts, the motivated feeling to eat clean, exercise in order to burn off that stubborn belly fats, speed up that metabolism… others including the ability for body to digest well, how about toxins elimination and detoxification all the toxins you get expose to… are only eliminated in one way, that is through energy production.

Thus, focus on energy production is something that is very basic among all. It is at the centre of literally everything that happens in our body. This is by far the most critical thing in life.

why you need to lose belly fat?

Hence, by focusing on fixing this… you will be able to maintain your waist line healthfully. And here’s why you need to cut off that stubborn fats:

1. the belly fats itself creates inflammatory factors
2. the belly fat gain process causes you to get all the diseases in and of itself

So, in order to get your belly fat permanently corrected, you have to correct the process that causes it in the first place. And that’s how you limit your risk of disease and improve your longevity because you get rid of the inflammatory products, at the same time you improving your metabolism and in turn reverse your belly shape as the major “side effects”. Good or good? 

Well, hope my sharing make sense for you. Between, all of the above is based on my personal experience and knowledge as a Pharmacist in Malaysia. Hope you enjoy reading my weight loss journey blog and do feel free to to let me know if all these does not make sense to you! ^^

Infant Formula Milk Powder 0 6 Months Malaysia

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Infant Formula Milk Powder 0 6 Months Malaysia

Feeding your baby is the most important decisions a parent can ever made. There is no doubt that breast milk from well nourished mother is the best option for your baby. Yet, in the situation where this is not a possibility, a homemade baby formula is the next best alternative.

Commercial baby formula is NOT preferable to a homemade formula. Even the organic formulas can be highly processed concoctions of rancid vegetable oils and denatured proteins. Breast milk from a donor Milk Bank is also NOT recommended as the breastmilk from these sources is pasteurised in most cases and the diet of the donor mothers is unknown.


The best way to prepare a homemade baby formula is with whole, raw milk from old fashioned grass fed cows grazing on unsprayed pastures. Goat milk while rich in fat, is NOT preferable to grass fed cows milk because it lacks folic acid and is very low in vitamin B12. Both these nutrients is essential to baby’s growth and development.

Don’t be concerned that making homemade baby formula will be expensive, time consuming, and a little overwhelming… as there are 14 different ingredients 🙂 but after you’ve made the formula yourself a few times, you will quickly see how easy it is to make over and over again. Once you become comfortable with your routine, it will take you about 10 minutes to mix up a batch of the formula.

In fact, on average, organic brands of commercial formula are 50% more expensive per 28.4g (1ounce) than the homemade raw milk formula. I’m now going to take you into Sarah Pope, the Healthy Home Economist, chapter leader for the Weston A. Price Foundation… her kitchen and show you how to make the homemade formula for your own child.

Your baby milk allergy?

No problems. Sarah is also going to show you how to make a hypoallergenic meat based formula in the event your baby has a true milk allergy.

best baby formulas recipes in malaysia 2018

Lists of essential ingredients:

improves the digestibility of the formula.

Lactose, also called milk sugar, is added as breastmilk is richer in lactose than cow’s milk. Lactose is critical for development of the baby’s nervous system.

Whey is added to the formula because Mother’s milk is richer in whey than cow’s milk. Whey must be homemade and can be obtained by straining the clear liquid from plain yogurt or kefir through a dishtowel into a bowl (demonstrate in video below).

Do not use powdered whey from the store as whey is very fragile and cannot be dried or powdered. Also, do not use cheese whey as it will curdle the formula. Written instructions on how to make whey can be obtained on the Weston A. Price website and from Nourishing Traditions cookbook.

Cream will also be added as it provides added cholesterol which is of great importance to the development of the brain and nervous system. Cream is also a good source of a special fat called arachidonic acid, another nutrient necessary for brain function as well as the integrity and function of the digestive tract. In addition, cream helps stabilise your baby’s blood sugar so that he or she can go longer between feedings. It will also reduce baby’s fussiness.

Besides, mother’s milk is higher in vitamin C than cow’s milk, so we need to add a natural form of vitamin C, that is, acerola powder.

Bifidobacterium infantis is also added as this is a probiotic, that is, friendly bacteria, found in a baby’s digestive tract too.

how to make milk based baby formula

The first recipe I’m going to demonstrate for you is the homemade milk based formula using whole raw milk from grass fed cows. To obtain whole raw milk locally, I would normally explore and ask my neighbours around. Some pharmacies they do sell true organic 100% pure grass fed cows milk!


  • 2 cups whole raw cow’s milk, preferably from pasture-fed cows
  • 1/4 cup homemade liquid whey (See recipe for whey, below) Note: Do NOT use powdered whey or whey from making cheese (which will cause the formula to curdle). Use only homemade whey made from yoghurt, kefir or separated raw milk.
  • 4 tablespoons lactose
  • 1/4 teaspoon bifidobacterium infantis
  • 2 or more tablespoons good quality cream (preferably not ultra pasteurised)
  • 1/2 teaspoon unflavored high-vitamin or high-vitamin fermented cod liver oil or 1 teaspoon regular cod liver oil
  • 1/4 teaspoon high-vitamin butter oil (optional)
  • 1 teaspoon expeller-expressed sunflower oil
  • 1 teaspoon extra virgin olive oil
  • 2 teaspoons coconut oil
  • 2 teaspoons Frontier brand nutritional yeast flakes
  • 2 teaspoons gelatin
  • 1-7/8 cups filtered water
  • 1/4 teaspoon acerola powder

Follow me:

  1. Take 2 cups of filtered water and remove 2 tablespoons which will give you 1 ⅞ cups of water.
  2. Pour about half the water into a pan and turn on the heat to medium.
  3. Next, add 2 teaspoons of gelatin and 4 Tablespoons lactose to the warming water and let dissolve, stirring occasionally.
  4. While the gelatin and lactose are dissolving, place 2 cups of raw whole milk in a clean, glass blender and add the remaining ingredients:
  5. ¼ cup homemade liquid whey
  6. Next, add 2 or more tablespoons good quality cream, preferably not ultra pasteurised.
  7. Next, add ¼ teaspoon acerola powder (natural vitamin C).
  8. ¼ teaspoon of bifidobacterium infantis.
  9. Add 2 teaspoons Frontier brand nutritional yeast flakes. The Frontier brand is recommended as it is low temperature dried and does not contain additives.
  10. Next, I will add several different types of oils to mimic the fatty acid profile of Mother’s milk.
    * ½ teaspoon of high vitamin,
    * fermented cod liver oil is best but you can also use 1 full teaspoon of regular cod liver oil. For information on cod liver oil visit the Weston A. Price Foundation website 
    * 1 teaspoon expeller pressed sunflower oil and extra virgin olive oil are then added.
  11. Remove the pan from the heat and pour in the remaining half of the water to cool.
  12. Next, add 2 teaspoons coconut oil and
  13. ¼ teaspoon of high vitamin butter oil to the water to melt. The butter oil is an optional ingredient but highly recommended.
  14. Once the coconut oil and butter oil have melted in the warm water, add the water mixture to the blender ingredients and blend for about 3 seconds.
  15. Pour the blended ingredients into glass jars or glass bottles and refrigerate.

If your child has an allergy to one or more of the oils in this formula, feel free to leave them out. Some mothers find that their babies do better if they leave out the gelatin and/or the nutritional yeast. Also, if your child has constipation issues, try substituting the raw whole milk with raw milk kefir or raw milk yogurt instead.

warming the baby bottle

To prepare your baby’s bottle with the homemade formula, warm each glass bottle by placing in a pan of hot water. Another good option is to use a baby bottle warmer. Under no circumstances should baby bottles be microwaved as this will destroy much of the nutrition and enzymes in the homemade formula and has the potential to form hot pockets in the liquid that could burn your baby’s throat.


The amount of formula I’m going to show you how to make is 1kg (36 ounces). Feel free to make larger batches at one time and freeze for convenient use, but is is best to make the formula every day or two.

The formula should ideally be made every couple of days but it also freezes well in order to keep some on hand for emergencies. If your baby is consuming only the formula, it is best to make it fresh every day.


Vitamin B12 Deficiency Symptoms

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Vitamin B12 Deficiency Symptoms

Serving in the community pharmacy for more than 8 years, I’ve encounter a lot of health complaints like feeling pain, numbness, and tingling in hands or feet, sensory loss, and weakness of the arms, fingers, hand and feet, muscle cramps, nerve pain, slowness of reflexes. Some patients are vegetarian/ vegan for years; Some are due to diet imbalance that led to nutrient deficiency, especially vitamin B12.

Majority of the time when I receive these health issues, vitamin B12 and other Bs like B1, B6 helps them to improve their health conditions. These has led me to search of the logic and mechanism behind the B12 and B-complex miracle.

B12 deficiency treatment

In fact, Vitamin B12 has several mechanisms of action in our body that are crucial to maintaining your well being, such as:

  • Hemoglobin synthesis (our body uses it to transport oxygen, a functional red blood cells)
    Regulate your gene activity by controlling gene methylation. This process plays a role in myelin production. Myelin surrounds and insulates our nerve cells, helping electrical signals travel quickly smoothly through your nervous system. So that your nerve can communicate effectively.
  • Although B12 role in maintaining our myelin sheath is not yet fully understood, majority of the cases of people with vitamin B12 deficiency face a risk of nerve damage due to myelin breakdown, causing tingling, burning, numbness in the feet and hands, as well as depression and dementia.

B12 deficiency is very common in my pharmacy. People lack of balanced diet. Animal-based foods such as red meat, dairy products, fish, poultry and eggs are the only recognised source of dietary B12. Inability of stomach acids to aid in absorption also causes this deficiency. Consequently, drugs that reduce stomach acid should be taken with B12 supplements.

Vitamin B12 Deficiency Symptoms

B12 deficiency neurological symptoms recovery

A number of other conditions, procedures, and drugs are associated with a reduced the ability to absorb B12. These include:

  • autoimmune diseases,
  • pernicious or unexplained anaemia,
  • pancreatic diseases,
  • illeal resection,
  • Crohn’s disease,
  • HIV infection,
  • gastritis,
  • gastric or small intestine surgeries,
  • malabsorption syndromes,
  • multiple sclerosis, and
  • use of histamine2 receptor antagonists or proton pump inhibitors a.k.a. gastric medications.

“When balanced diet is challenging, choosing B12 supplements will be super essential and important to us.”

vitamin b12 supplementation

Compared with cyanocobalamin (contains a cyanide molecule, cyanide is a poisonous substance, although view as insignificant, your body still need to remove this compound), it appears that methylcobalamin is better absorbed and retained in higher amounts within your tissues. In simple terms, they are used much more effectively. In general, methylcobalamin is used primarily in your liver, brain and nervous system.

Methylcobalamin is the specific form of B12 needed for nervous system health. Because of methylcobalamin’s importance in nervous system health, it is also an important nutrient for vision. In fact, continued visual work (like work on a computer) often leads to a reduction in something called “visual accommodation”. Methylcobalamin can significantly improve visual accommodation, while cyanocobalamin appears to be ineffective.

Besides, an elevated level of homocysteine is a metabolic indication of decreased levels of the coenzyme forms of vitamin B12, especially methylcobalamin. Homocysteine has received a tremendous amount of emphasis in the scientific literature because of its associations with heart disease and a variety of other specific health conditions.

“Nearly every cause of lowered energy production nowadays, lays the groundwork for developing chronic diseases later.” 

Methylcobalamin also has to do with sleep quality. Exact mechanism is not yet clear, but it is possible that methylcobalamin is needed for the synthesis of melatonin. It modulates melatonin secretion, enhance light-sensitivity, normalised circadian rhythm (24 hour clock). You require less sleep and feeling a little bit more refresh when waking in the morning.

All above is my research results and my experiences while using B12 on my patients, hope above all informations in my diet blog malaysia helps! Till then, take care~

How Much Of Weight Loss Is Exercise?

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how much of weight loss is exercise

Which exercises are good for losing weight other than running and other cardio when it comes to sustainable weight loss success?

Well, to be honest, there’s no such thing as which exercises are good or bad… in fact, it’s always about how much time you spend on doing the exercises and the intensity and frequency of you doing it.

What is the best form of exercise to lose weight?

Now, more is never better. the smallest dose of exercise time with great intensity is more than enough to produce an outcome for you to produce a desired outcome, if you could just understand how much exercise intensity and time to do the least necessary to:

  1. Trigger local (specific muscles),
  2. Systemic (hormonal) growth mechanisms, and
  3. Glucose transporter type 4 (GLUT-4) to the surface of muscles for more calories to flow in into muscles instead of fat cells will do.

If you overdone it, you will not only wasted your time to workout with purpose, and it will also be a predictable path for preventing and reversing your gains. The key here is 80. 80 seconds of each form of exercise, is the dose prescription to burn of body fat and build lean and fit muscle mass.

The more is not better because the organs and glands that help repair damaged tissue have more limitations than your enthusiasm, my dear. 

How Much Of Weight Loss Is Exercise

is weight loss about exercise?

I used to squats regularly too in the past 5 years thinking that it will help lose that stubborn fats around my belly (I’ve shared my personal health transformational experience in my weight loss journey blog too). But in the end I realised that in order to remove stored fat and lose weight fast and effectively, I have to do the least necessary workout to trigger a fat-loss cascade of specific hormones in your body.

Hence, sad to say that glossy magazine routine 5 sets of 10 repetitions is a hype. It is just like boiling the water, the Minimum Effective Dose to boil water is 212F at standard air pressure. Boiled is boiled. Higher temperature or longer hours will not make it more boiled. Right?

In fact, for a given muscle group like the shoulders, activating the local growth mechanism require just 80 seconds of tension using 50 pounds once every 7 days. This is enough to trigger certain prostaglandins, transcription factors, and all manner of complicated biological reactions to grow nice and fit muscle, burn fat, lose unwanted weight.

Otherwise, do 60–90 seconds of air squats, wall presses, and chest pulls with 30–50 repetitions each, before you eat and for additional effect, you can do another 60–90 seconds total of air squats, wall presses, chest pulls approximately after finishing your meal.

This combination is enough to brings GLUT-4 to the surface of muscle cells, opening more gates for the calories to flow into muscles before insulin triggers the same GLUT-4 on the surface of fat cells. The more you can put in muscle instead of fat, the better. 60–90 seconds of contraction after each meal + a bit before ideally, you might live to see your abs. 

To summarise, 80 secs of 20 lbs. / contraction before and after meal delivers the most dramatic results in the least amount of time possible. So much more healthier (protect your body organs and glands) and better than a marathon/ 3 hours or more workout in the gym!

All of above is based on my personal experience and knowledge as a Pharmacist in Malaysia.  Hope you enjoy reading my weight loss journey blog and do feel free to leave any comment^^

What Does Herbalife Protein Shake Do?

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What Does Herbalife Protein Shake Do?

Herbalife protein shake is considered a processed food. Yet, not all processed things we put in our body are bad for us… understanding what exactly is in our protein shake (the ingredients content) to deciding whether to consume it/ select an alternative/ discontinue using it is indeed crucial.

Before we dive into herbalife protein powder ingredients further, let’s considering what Herbalife Protein Shakes promise is:

“Herbalife protein shakes provide up to 21 essential vitamins and minerals in one delicious glass. It contain fiber, protein, and essential nutrients that help boost metabolic function at the cellular level. The shakes build sleek muscles, weight loss, and work as a quick and easy meal replacement, giving your body all the nutrition it needs and nothing it does not. It helps maintain ideal body weight, etc…”

It’s logical to see why, but is Herbalife protein shake good for you and really safe?

There’s ONE thing that is worth emphasised on again, that is, majority of the protein shakes out there, they are all processed and deciding on whether or not they are actually real food comes into question. And you should by now, know that consuming a protein drink with any of those ingredients (and more others that will be discussed in future) is a risk to your health. 

What are the side effects of Herbalife shake products?

You see, the food & beverage industry is making an absolute killing marketing strategy selling us that are filled with highly processed proteins, chemicals, preservatives and other additives. Take a closer look at Herbalife Protein Powder Ingredients below:

What Does Herbalife Protein Shake Do

The very first 3 ingredients listed in Herbalife Ingredients are: Soy Protein Isolate, Fructose, Cocoa Powder (Processed with Alkali). Yet, we’ve discussed Soy Protein Isolate here, Fructose here, a few of Food Additives here before in previous blog posts, so I won’t go into them again in detail specifically. Instead, let’s look at other pro-inflammatory ingredients such as canola oil & carrageenan.

make an oil change

Some fats fight inflammation. Some fats create it. Among the top pro-inflammatory culprits are oils that is fragile… canola oil is one of them.

Study Reveals Canola Oil Is Bad for the Brain.

When it comes to canola oil, some people avoid it at all cost, while others view it as healthy food as canola oil has been bred to be rich in omega-3s, low in saturated fats, a good source of oleic acid. BUT, because of this, it is fragile, you do not want to expose it to heat… and there’s much more to the canola story…

Some people might say that, well, the amount of canola oil in Herbalife Protein Shakes is so insignificant that it is not worth to mention nor worried about. In fact, for people who take shakes religiously before and after workouts, as meal replacements every single day, as weeks and months goes by… it would be an issue for them. They might start to experience unwanted health issues sooner or later in their life… that they would never think that it could be due to the trusted brands and shakes that they are consuming daily!

When there are extremely passionate viewpoints, it can be very challenging to get to the bottom of it all. A new study in the journal Scientific Reports links canola oil consumption to memory deterioration, degenerative learning ability, and weight gain in mice – symptoms modeling Alzheimer’s Disease (AD). The study reveal canola oil is indeed more harmful than beneficial for brain health! Omega 3s in Canola Oil? Think twice!

Besides, canola oil is bad and very harmful to the body for more reasons:

  1. Over 90% of canola oil is genetically modified GMO. Although there have been NO long-term viable studies done on GMO canola oil, reports that it caused many kidney, liver, toxicity, allergic reactions, immuno-suppression, cancer, loss of nutrition, and neurological health issues. This makes sense since there are other reports that GMO products like corn and soy also can cause negative health effects.
  2. Canola oil is a refined oil that’s often partially hydrogenated to increase its stability 🙁 but this increases it’s negative health effects. Canola oil goes through the process of refining, bleaching and degumming – all involve high temperatures / chemicals… questionable safety!
  3. Canola oil high in omega-3 fatty acids, which easily become rancid and foul-smelling when subjected to oxygen and high temperatures, it must be deodorised. This process removes large portion of the omega-3 fatty acids by turning them into trans fatty acids. Research at the University of Florida at Gainesville, found trans level as high as 4.6% in commercial liquid oil. The consumer has no clue about the presence of trans fatty acids in canola oil because they are not listed on the label!
  4. Monsanto has been incorporating genetically modified organisms in it’s canola oil seeds.
  5. Dangers of Canola Oil:Kidney and Liver Problems as a result of GMO foods published in Environmental Science Europe review in year 2011. Kidneys been disrupted by 43.5% in male mammals and 30.8% in female mammals. So ingesting a GMO food like protein shakes that are full of GMOs ingredients like the soy, fructose, canola oil, etc… is really NOT something to take lightly!Life-Threatening Heart Trouble as a monounsaturated oil, it is a fatty acid that is associated with heart damage, especially Keshan disease, that manifests itself with fibrotic lesions of the heart. Partially hydrogenated vegetable oils like canola are known for causing inflammation and calcification of arterieswhich are well-established risk factors for coronary heart disease.High Blood Pressure & Strokes studies have shown that consumption of vegetable oils shortens the life span of stroke-prone and high blood pressure animal subjects. Nutrition & Toxicology Research Divisions of Ottawa discovered that rats bred to have hypertension and prone to have stroke died sooner when fed canola oil. There’s also study found that there was a canola oil induced shortening of blood coagulation time! And increase fragility in red blood cell membranes… this promote the occurrence of strokes in stroke-prone animal subjects.Negative Effects on Memory & Brain Health. Studies shown that canola oil group weighed and experienced memory and learning ability decline significantly more than the control group. These findings confirm that regular, long term consumption of canola oil has negative effects on memory and brain health.

    Retard Normal Growth. It is not legal to use canola oil in infant formulate. The euroric acid in canola oil is harmful to infants due to an inability to properly break down. Proponents brag about canola oil healthy profile, but I don’t buy it.

    Increase LDL and Lower HDL. When canola oil undergoes hydrogenation to become a partially hydrogenated oil, this increases its level of trans fats. These group of fats are scientifically known to increase LDL cholesterol and lower HDL cholesterol.

    When you read “partially hydrogenated oil” “zero trans fat” … this guarantees that there is some amount of trans fat present. How can it be zero when the company is allowed to indicate there are no trans fats, when the serving contains less than 0.5 grams? Frustrating and sad, I know.

    Trans fatty acids are hazardous byproducts of food processing and are truly health destroyers. In fact, if you decide to get rid of canola oil… watch out for packaging food products that contain corn oil, safflower oil, soy oil. and vegetable oil!

As summary, luckily, we don’t have to rely on protein drinks because simply eating a variety of real food alone gives you plenty of protein. 😉

But, if you are still concerned about protein you could make a protein-filled real food smoothie at your comfort home! Learn how to make healthy green smoothie for weight loss here!

Hope my sharing make sense for you. All of above is based on my personal experience and knowledge as a Pharmacist in Malaysia. Hope you enjoy reading my weight loss journey blog and do feel free to leave any comment^^

Weight Loss For Better Sleep

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Weight loss for better sleep

Getting more sleep does not makes you a better person? Really? Nope. But, getting better sleep makes you a better person.

When you think about the depths of that, that means if you can get better sleep so good in, say, only 6 hours a night that you felt better than you do now, on 8-10 hours a night, wouldn’t you do that? Instead of continuing thinking that you need to sleep 8-10 hours a night? Could you do something more and better for that extra 2 hours a day?

Here.. i am revealing some sleep and weight loss facts

Here’s what some of the most compelling research out there showed me. This was a study of 1.2 million people. they looked at them for several years.

What they discovered when they went back and analysed the data… was that the people who live the longest sleep 6 and a half hours a night and wake up feeling energised the whole day. People who sleep more than 8 hours a night die of all cause mortality more frequently than those who sleep 6 1/2 hours a night.

Meaning if you sleep 9-10 hours or more a night and still wake up not feeling energised the whole day, your chances of dying are way higher, it actually gets worse. What’s up with that?

It’s this crazy idea… are you ready? >> Healthy people need less sleep!

So, suddenly getting more sleep isn’t the angle. But being healthier, having a body that works better, having cells that work better, that’s the key.

In my FFTFF guideline, I wrote about this weird things you can do to help your brain’s GLYMPHATIC system, NOT lymphatic system, to revive and hence improve your sleep quality NOT quantity.

What does glymphatic system do? At night, your body pumps cerebral spinal fluid into the brain and literally gives you a brain-washing, it washes out the toxic proteins in your brain. When this happens, it is part of your sleep cycle.

When you wake up, your brain is now detoxed.

But what guides that glymphatic system? Well, it’s mitochondria. Mitochondria is power plants in your cells. They make energy for us during the day and night. Without mitochondria, you couldn’t live.

Your mitochondria function is a measure of how efficient you are at converting food into energy. If you’re efficient at that, if your mitochondria work really well, then your glymphatic system will also work better, because you can more efficiently pumps cerebral spinal fluid into the brain and detox toxic proteins out of your brain.

Your speed to transform from being fat to fit totally depends on how well you can produce energy at the cellular level. The optimal, the more sustainable your weight loss results will be. 

discover sleep and weight loss relationship

So, what do you do to make your mitochondria (your power plant cells) work better that’s gonna let you have more energy even if you’re getting less sleep?

No. 1
One of the best way to hack that is to have mild ketosis present in your body. I do that with my FFTFF diet plan. So that your brain can run itself on fat or sugar AT THE SAME TIME. When this happens, your mitochondria function differently and this is well documented. Different parts of your mitochondria burn fat versus burn sugar.

No. 2
Another thing you can do to hack your body system is you stabilise your blood sugar. One of the simplest thing you can do is you can stop exposing yourself to stuff that either ruins the quality of your sleep or stuffs that ruins the quality of your mitochondria.

I am talking about biochemistry here. Things you can do is you can eat less toxins, processed foods, sugary foods, damaged fats (fried foods), too much carbohydrates and proteins that your body couldn’t handle it, heavy metals, mercury etc… these things will cause your body inflammation and slow your mitochondria function and #BrainCreativity, you’ll sleep less effectively.

Instead, you can take a little bit of Brain Octane Oil (Special Coconut Oil Extract) before bed, a couple teaspoons. Start really slow, you can work up to that. What you will feel is more energy when you’re sleeping. Not that type of energy from sugar, the way you used to it. It’s different in terms of quality of the energy being produced. It’s kind of energy that makes you not want food.

Different fats have different effects on the body.

No. 3
If you’re regularly exposing yourself to chronic mold toxins (check if your toilet have leaky pipes, black mold walls/ ceiling, green mold, inside your fridge have black mold spots etc…), whether they’re from the environment OR whether it’s from the food you eat that are high in mold toxins (in FFTFF I mentioned which foods contains higher mold toxins).

Eat less toxins, absorbs less toxins, smear less toxins on your skin. You’ll get more efficient, more effective, quality deep sleep for better brain & body function, better brain creativity, better performance during the day.

No. 4
To directly ramp up your mitochondria activity, take supplements like Unfair Advantage (Pyrroloquinoline quinone with CoQ10) >> it catalyzes the re-synthesis of your energy (ATP) makes your day more effective. Do one of these before you go to sleep.

Sometimes, you can also take amino acids like GABA. OR amino acid called L-Theanine, it’s very common and available in green tea (take the decaffeinated green tea can work before sleep), herbal tea can work as well. You can also take some magnesium before you go to sleep every night.

You can also add on Collagen Protein that’s been pre-digested and made from grass-fed cows before sleep. Why? Because it’s really calming before sleep. Some of you might think of scramble eggs. But different proteins have different effects to the body too. Which protein and which fat to take, really matters when you are hacking your sleep.

Nearly every cause of lowered energy production nowadays, lays the groundwork for developing chronic diseases later. 

No. 5
Sleep in blackout room with 20 Celcius temperature or lower, you are gonna be amazed at the quality of sleep you get. The higher the quality, the lower the quantity that’s required for your sleep. Remember this.

If you have done all the things right but you still need 8 hours of sleep, that’s OK! But if you do these and you wake up the next morning and you’re like “I haven’t felt this good in a long time!” Then congratulations! You’ve nailed it! You should play with that some more.

I wish I could tell you this one thing is gonna work for you… but I can’t do that. Because I don’t know your individual biochemistry as mentioned in my FFTFF. But, you have the best detector ever. And that detector is … how you feel when you first open your eyes. There’s a lot of sleep tracker apps out there, but how you feel in the morning is the most important thing.

So, do your experiment at night, wake up in the morning and think about it. Do whatever it takes to feel amazing in the morning and you’ll find that naturally your body just wants less sleep. That’s your win.

P.S.: All of above is based on my personal experience and knowledge as a Pharmacist in Malaysia.  Hope you enjoy my Diet Blog Malaysia on weight loss for better sleep! Please do feel free to leave any comment below ^^

I Do Kay Pharmacist Malaysia Blog Isagenix Isalean Shake Review

What is in a Isagenix Isalean Shake?

I can’t tell you all how many times I have been asked to review this protein shake (a damn lot!) again and again by my patients and clients. But sorry guys… this is the other shake that I would not buy…

But before I straight dive into the whys… Let me just briefly go through with you what is Isagenix IsaLean Shake all about. 🙂

Isagenix company claimed that their Isagenix IsaLean Shake is a nutritious, balanced meal replacement clinically tested to promote effective, healthy weight loss and lean muscle building protein shake. It’s a low-glycemic shake with energy fueling carbohydrates, good fats, vitamins and minerals, and 24 grams of high-quality protein, with:

  • superior branched chain amino acid profile
  • active enzymes to help ease digestion
  • essential trace minerals
  • natural ingredients with no artificial flavours, colours, or sweeteners
  • no trans fat

ISAGENIX SHAKE Sounds pretty good huh… but

having all these benefits been said. Are Isagenix IsaLean Shake really that perfectly healthy? Would Isagenix IsaLean Shake never bring any health issues to our body when it was religiously be used? Is Isagenix IsaLean Shake “Protein Shake With Integrity”? Were Isagenix company just another chains with “healthy marketing” pitches telling the truth, or lying through their bottle wrappers? Let’s dig further…


Now, first of all, by looking into the long ingredients list of Isagenix IsaLean Shake… how many of these ingredients can you all understand and imagine? Yes? No? What about from the outside bottle of Isagenix IsaLean Shake?

  1. What is the first 3 ingredients on their food label?
  2. Is it organic, free of pesticides, and grass-fed?
  3. Does it contain soy protein mostly?
  4. Is it GMO-free?
  5. How is it processed?
  6. Does the processing allow it to retain its nutritional quality, its vitamins and minerals, or being denatured?
  7. Does it contain a lot of additives?
  8. Does it contain artificial or refined sugars?
  9. Does it have heavy metals?
  10. Does eating refined foods versus whole foods make sense?

These are the essential steps and questions to know what is in your hand before buying any protein shakes and drinks! It is incredibly essential to know what you are eating, buying, where it is from, how it is produced, is it genetically modified (GM)? If there is no detail informations, call to their customer care line and find out more! Are their staffs and nutritional experts friendly to answer your queries as a consumer?

why ISALEAN SHAKE is another popular one that i wouldn’t buy…

Well, Isagenix IsaLean Shake “seems pretty clean” but the reasons that I would not buy it is that this protein powder is NOT organic certified and NOT non-GMO Project Verified. With these 2 simple condition, there is a chance that some of the ingredients such as fructose are derived from GMOs!

but their website states their whey from nz cows fed!

Yes, while their website states their whey comes from New Zealand cows fed on a pasture, they readily admit, “We have also sought other suppliers in Australia and the U.S. who meet the same standards for dairy protein“. Well, the matter of fact is that without the certified organic or certified grass-fed label, there is the higher chances that the cows were raised with some GMOs feed.


  • The amount of sugar in this shake is pretty high too at 11 grams per serving, which is almost 3 teaspoons!
  • Although this powder is filled with vitamins and minerals, these don’t come directly from real food.
  • The ingredients within the natural flavours in this shake are not identified on the label.

Why identifying it is important? Well, flavours can contain up to 100 ingredients, including “synthetic chemicals such as the solvent propylene glycol or the preservative BHA” as well as GMO-derived ingredients. Hence, clearly labelled is critical in this case.

but they are still consider “safe” to consume…

Well, not with these ingredients at least… please! >> Fructose.

Some people might think that I am a no-sugar diet fan. In fact, this is NOT true. I do allow up to 5 grams of sugar in my protein shake from sugar alcohols. Sugar forms and their source matters. I don’t like the idea that people are getting that 5 grams of sugar from agave, high-fructose corn syrup, fructose, artificial sweeteners, etc… here’s why:

the idea of “healthy sugars” is crazy

Well, I hate to break you here… but the idea of “healthy sugars” is crazy. It’s a hype. They don’t exist! I am sorry. Some people argue that agave and honey are natural. Yet, in fact, natural or not, it could not be worse for you. Not all sugars are created equal. For example:

  • Agave is higher in fructose than high fructose corn syrup.
  • Honey, however, could have some homeopathic benefits for the allergies, strengthen your immune system, help you handle things better… but this honey needs to be grown organically raw with about a half-teaspoon a day. Not more than that.
  • You don’t want drinks whose names contain the words nectar or cocktail. Both terms are code for “we added even more sugar”.
  • Product with the word light on it because that only means they added water and artificial sweeteners.

the myth of fructose. the worst sugar of them all

Watch out for your protein shakes sugar content. Avoid protein shakes with fructose. Some people argue that, well… all fruits contains fructose. What’s bad about it?

You don’t need to worry about the fructose found in whole fruits and vegetables that you consume. Now let’s get ONE thing straight: fruit is fabulous IF you were eating the right kinds and the right amounts. I want you to choose those with high fiber and low glycemic index in this case. Berries are the best. 1 to 2 pieces of low GI fruit per day should be it.

Ironically, the problem is when you start drinking juice or consuming high-fructose corn syrup or agave sweetened “health foods” with low glycemic index. This approach gives you super high levels of fructose and sets you up for weight gain and other health risks. 

problem #1

The biggest problem with fructose marketing is that “health foods” companies and conventional healthcare professional states that fructose has a low-glycemic index (meaning that it doesn’t raise your blood sugar). Well, of course it doesn’t raise! That’s because fructose is metabolised differently from glucose. This brings serious problems to a lot of my patients. They think that because fructose are low in GI (glycemic index), they can then consume a lot of it and still thinking that it can help with their weight management regimen. This lead to problem #2.

problem #2

Fructose doesn’t trigger your brain to release leptin, the fullness hormone. This is bad news to your weight loss journey. Because this means that you can consume an enormous amount of fructose calories without your brain ever realising that you are full! Your blood sugar spins out of control, you develop leptin resistance (fail of feeling fullness), and you end up loading your body up with calories!

problem #3

100% of fructose you consume goes straight to your liver, which stores a lot of it as fat and converts the rest into free fatty acids, triglycerides and cholesterol, which then turn into fat and artery-clogging plaques.

problem #4

Fructose can exacerbate high blood pressure. In fact, researchers use fructose on lab rats if they need them to become hypertensive (high blood pressure) for a study!

problem #5

Fructose can elevate uric acid, which led to gout. An over abundance of fructose first found it’s way into our diets when we learned how to genetically modified corn. As a result, it became very cheap to produce high-fructose corn syrup, sweetener and preservatives that is in just about every processed food you can think of! Not to mention that fructose, is one of the main ingredients in full-sugar sodas.

problem #6

Fructose can cause small bacterial intestinal and yeast overgrowth, kidney disease and insulin resistance. Fructose can poke holes in your small intestine creating leaky gut.

problem #7

Fructose makes you fat and contribute to the incidence of obesity in humans. One study estimated that high fructose corn syrup accounts as much as 40% of caloric sweeteners. The study look at both short term and long term effects of high fructose corn syrup on body weight, body fat and triglycerides in rats. The rats fed with high fructose corn syrup found gained overall weight and fat around their waists and had higher triglycerides than either rats ate the chow with sucrose.

problem #8

Fructose just frustrates your weight loss efforts. It affects your fat burning ability. In fact, counting calories is really not important in weight loss. Here’s what I meant. According to Dr. Robert Lustig, a professor of pediatrics in the Division of Endocrinology at the University of California, San Francisco, 1/3 of the fructose calories ends up getting stored as fat.

Fructose vs glucose: For example, if you consume 120 calories of fructose, 40 calories are stored as fat. Meaning that fructose is 40 times more likely than any other sugar to make you fat. Whereas, if you consumed 120 calories of glucose, only 1 calorie is stored as fat 🙂 These corn syrup, fructose, fruits juices calories are on a fast track to turn into fat. Not a pretty picture 🙁

Hence, in conclusion, do you know someone still consuming protein powders with terrible ingredients? If so, please share this post with them and spread the word! If you still confused on protein powders… just remember, if your protein powder is not certified organic and contain fructose and soy protein (that I had discussed on my sculpt protein reviews blog post), it’s not worth putting it in your body – especially on a regular basis. Period.

P.S.: All of above is based on my personal experience and knowledge as a Pharmacist in Malaysia.  Hope you enjoy my Pharmacist Malaysia Blog and do feel free to leave any comment^^

I Do Kay Pharmacist Malaysia Blog Review On Horleys Sculpt Dietary Supplement Protein Powder Berry

What is horleys sculpt dietary supplement protein powder berry?

Horleys Sculpt Dietary Supplement Protein Powder Berry is a nutritional support for those woman with busy lifestyles , working out, who seeking a nutritious, convenient, lazy meal supplement, need an extra source of protein, lower-carb eating plan, fat-metabolism ingredients to keep their body toned up, muscle gain, fat loss, alongside to boost their energy levels and be healthy.

How it shape down for ladies while maintaining their lifestyle is that Horleys Sculpt Dietary Supplement Protein Powder Berry will make ladies feel fuller, hinder from craving, slight boost in metabolism due to it’s protein content that requires more energy to digest it and harder to store as fat. Furthermore, Horleys Sculpt Dietary Supplement Protein Powder Berry green tea ingredient is there to boost ladies metabolism. Their L-carnitine is there to assist ladies body to burn fat as fuel. Whereas Garcinia extract (Citrimax) is to suppress appetite and inhibit fat production.

In addition, Horleys Sculpt Dietary Supplement Protein Powder Berry product features high quality protein from New Zealand Whey Protein and non-GMO (genetically modified) soy, a full vitamin and minerals profile including iron and folate as complete nutritional support, all natural colours and flavours, sweetened with stevia and sucralose, and gluten free, halal certified with the exception of Banana Delight flavour.

Ladies with busy lifestyle can almost substitute Horleys Sculpt Dietary Supplement Protein Powder Berry for meals. The best time to consume is 2 hours before workouts or after workouts.

Is Horleys Protein Powder “Protein Shake With Integrity”?

Most protein powders on the market are not certified organic, nor are they Non-GMO Project Verified. That means all of them might contain GMOs and most definitely contain pesticides that are considered harmful and potentially toxic with long-term exposure. This increased exposure is linked to birth defects, nerve damage, and even cancer.

The President’s Cancer Panel has urged us not to consume food sprayed with pesticides and doesn’t believe any amount is safe. Because of this reason, I can’t imagine willingly wanting to spend a serious chunk of change (protein shakes are expensive!) to buy any of these listed products as a way to help build muscle, lose weight or replace a meal.

Hence… are Horleys Sculpt Dietary Supplement Protein Powder Berry really that perfectly healthy and would never bring any health issues to our body in longer term used? Is Horleys Sculpt Dietary Supplement Protein Powder Berry “Protein Shake With Integrity”? Were Horleys company another chains with “healthy mearketing” pitches telling the truth, or lying through their bottle wrappers? Let’s dig further…


My Wake Up Call

I’m Kay, aka Kay (Care) The Unconventional Pharmacist. This is what I do–hold my patients and clients accountable for their health transformational journey and coach my clients to repair their dysfunction energy cells the unconventional way. Though I get a lot of objections and disagreements feedbacks nearly from most of my colleagues, I still insist to regularly expose the unhealthy ingredients and practices that food companies and pharmaceutical companies and pharmacies don’t want you to know about.

Why I do what I do? Is because it makes me really sad to see how these big corporations have adulterated our foods with unhealthy fats, refined flour, extra sugar, dough strengtheners, fake flavourings, additives, genetically modified organisms, hormones, pesticides, and so much more…

… that food additives in famous milk and protein powders that I can’t even pronounce, food colourings made from petrochemicals and the bodies of dried, ground-up insects, cancer-causing preservatives, and much more. The more I know and learned, the more upset I became. I couldn’t believe there’s coal tar in my fast food burger and cheese, yoga mat and rubber in my bread, beaver’s ass in my vanilla ice cream, powdered glass (sand) in fast-food chilli! The GMOs have been added to our food supply.

For the past 15 years, many of our dairy and meat products been come from cows injected with hormones and antibiotics, been fed with soy products and grains to increase their meat and milk productions. I realised majority of the people have no knowledge to tell what we were putting into our body daily was actually poisoning us and making us fat and sick!

Protein shake and me

I remember clearly it was mid 2015. After leaving the gym, I went back home to pick up my post workout Horleys Sculpt Dietary Supplement Protein Powder Berry. Back then I thought this was healthy, I was religious about using this particular brand and I would drink the shake nearly every single day, few times a day! As weeks and months goes by, yes, I beginnning to put on weight and muscles, but also body fats, constipated, bloating, and acnes around my jaw! My colleagues who work with me every day told me, “Kay! You look chubby! What happen to you?!” Not only these, I get frequent migraine and felt chronically tired every day. 10 hours sleeping time wasn’t enough for me at all! I don’t feel good nor energised every morning. I experience frequent unstable emotional health problem at that time as well.

At that time, I couldn’t connect any of these dots to what I was doing. So, I went to consult a gynecologist and seek 2nd opinions from other doctors. They pronounced that nothing was wrong with my hormone levels , just that I have bad blood cholesterol profile with high rheumatoid factor. Yet, in order to solve my acne issue, doctor prescribe me hormone pills for my acne problems and ask me to exercise more to help increase my HDL level! In fact, I worked out 5-6 days a week consistently already at that time… 🙁

I was so confused… I am thinking maybe it’s the shakes that I frequently took after workout and in between meals that causes the problems that I have not had for quite some time… And the same protein shakes works 7 out of 10 works for others, BUT why not me?! And I always frustrated to search for an answer on the shakes that works for me… As I believe I am the most obedient, compliant, and discipline person who are being consistent to follow dietary advices, exercise programs, and living as healthy till the extend that everyone around me ask me “Are you ok?”…

One decision that shape my health forever.

So after years of all the “listening to others (advertisements, health & exercise experts)” experimentation, I had finally took the courage and choose to “stop the protein shake and start listening to my body.” As soon as I regained my energy and re-structure whatever I am doing previously, I dug deep into the skills I’d learned during my university days, that is, start researching to identify the most nutritious and healing protein shakes on the planet.

I decided to figure out what was in the protein shakes I have been drinking and other protein bars and meal replacement products and plant-based milk etc… what made me sick in the first place. I became intoxicated with the process of discovery, and I research and read about them ferociously… because I believe there’s something you need to know about these supplements.

Yes, no doubt that if you cut back on meat and dairy products, you might want to supplement with protein powders and shakes. But there’s something you need to know about different kind of these supplements selling out there….



Once I start embarked into this investigation and research journey… O.M.G. little did I know that the Proteins that been used in protein shakes and those food additives: Thickeners 466, 415, Anticaking Agent 551, Artificial Sweeteners, etc… were known to bring havoc to our body system if we used it religiously.

My own chronic health problems led me to make the connection to packaging foods contain with proteins and food additives that my body do not need, like, and want. A link that made sense once I started researching the effects of certain chemicals and ingredients on majority of the protein shakes.

GMO Project Verified or certified organic?!

This protein powder is not Non-GMO Project Verified or certified organic so there is a chance that some of the ingredients! Although Horleys Sculpt label claims they make use non-GM Soy, this shake thickeners and other ingredients might still derived from GMOs!

While their website states their whey comes from New Zealand cows fed on a pasture, but without the certified organic or certified grass-fed label, there is the possibility that the cows were raised with some GMO feed.

Although this powder is filled with vitamins and minerals and label all natural colours and flavours, these don’t necessary come directly from real food. Flavours can contain up to 100 ingredients as well as GMO-derived ingredients.

what is soy protein?

This protein shake use soy protein concentrate, soy protein isolate in conjunction with other proteins like whey protein concentrate. Over 90% of the soy produced in this country is GMO and contaminated with Roundup herbicide, but in this case, Horleys Sculpt Dietary Supplement Protein Powder Berry claimed to be non-GM Soy. BUT that’s not the safe reason to take the soy protein!

Soy has been marketed as the miracle food of all time, maybe because it can be produced cheaply and some big companies have invested in its production and modification. I remember the pharmacy I worked with pilled with tins and cans of soy products, when you walk in into the pharmacy, you can seem like one big homage to soy!

Yet, eating soy daily basis may create problems, whether in traditional forms like tofu/ edamame or in modern incarnations: hotdogs, fake meat, chips, sauces, workout bars, ice cream, meal replacement shakes, etc… you name it!

“One study showed that high midlife tofu consumption – high being only 2 servings! per week – increased the risk of late-life cognitive impairment and dementia in both men and women.”

In fact, don’t believe the soy hype! Here’s why:

  • When soy is looked at from a macronutrient perspective, it can give the illusion of a very healthy food – full of plant based protein, essential amino acids and fiber. However, the soy that is grown and produced today is largely hybridized, making the amino acids largely indigestible leading to digestive issues that have caused many people to be allergic to soy.
  • What’s worse is when soy is isolated to just its protein state, it becomes severely denatured and can cause hormonal disruptions because of the excessive amount of estrogen contained in it. That means that it can disrupt hormone balances for both genders (woman: affect ovulation, man: lower testosterone).
  • Soy also has an abundance of phytates or phytic acid that leaches calcium and other vital minerals like magnesium, copper, iron, and zinc from your body. In other words, soy can be an antinutrient. To neutralise the phytates in soy, you have to ferment the heck out of it, as we do in Asia 😉
  • Soy is also full of trypsin inhibitors. Trypsin is an enzyme produced in the pancreas that need to digest protein. Soy interfere protein digestion and cause pancreatic disorders. Not surprising we find more pancreatic, stomach, and thyroid cancers. Hence, soy might even increase risk of certain cancers.
  • Soy increases the body needs for vitamin D. That’s why often, vitamin D2 (ergocalciferol) will be added to soy milk. BUT our body preferred vitamin D3 (cholecalciferol), this is the form of D our body synthesise from sunlight. And vitamin D3 not usually found in soy milk. Hence, soy bad for bone health.
  • Soy as source of protein? Although soy is complete protein. BUT it has very low amounts of 2 essential amino acids, lysine and methionine, so it is not a quality protein source.
  • Soy lower cholesterol? Doubt that. I am still not convinced that lowering cholesterol reduces your risk for heart disease, as I’ve seen many cases in my pharmacy and hospital. There are far better ways to lower cholesterol, including lowering your overall glycemic load, getting rid of damaged fats and increasing your intake of fiber.
  • Affect children development, thanks to its hormonal effects. Boys genitals may not fully develop and little girls may develop faster and start their menses earlier than normal. You don’t want to feed soy to infants either. It can impact infants brain and nervous system development. Soy has linked to thyroid cancer and to autoimmune thyroid disease in infants drinking soy formula.
  • Soy depress thyroid function. I’ve seen this often among my clients. When they eat soy every day, they tend to have elevated levels of TSH (thyroid-stimulating-hormone), which is an indicator of hypothyroidism. Thyroid numbers come back to normal quickly when soy is taken out of diets. Make sure you talk to your doctors and run the full panel of thyroid tests and making sure is there any other disrupters (heavy metal, aging, nutritional deficiencies, poor iodine, etc)
  • Soy has been overly processed and refined with sugar added.

As you can see, that there are lots of reasons to avoid soy and really no reason at all to consume it. After I start living a conscious lifestyle, and made conscious positive change, and get rid of certain chemicals on the body, my health problems started to solve one by one, it was like a dominos effect to me. I lost those 8% of body fats, my high rheumatoid factor successfully brought down, incurable eczema scalp totally healed, acne getting better. My bloating gut issue vanished. Anxiety and emotional health issue gone.I no longer had to take any drugs, hormone pills, prescription antibiotics, migraine pills, or over-the counter medicines.


food additives thickeners (466, 415)?

Thickeners are food additives that are used in food manufacturing to thicken or to give a small uniform texture to a food or drinks.

Sodium carboxymethyl cellulose (Cellulose gum) also known as thickeners 466 or E466, is genetically engineered as it is a by-product of cotton production GM-cotton is grown on a large scale in many countries and primarily in the USA, China and India. One may assume that a certain portion of cotton raw materials stem from GM plants.

Thickener 466 has been linked to cause cancer when ingested by test animals. It is also use as dietary fibre, anti clumping agent and emulsifier. It is very similar as cellulose, but very soluble in water. Found in many different products, such as toothpaste, laxatives, diet pills, water-based paints, detergents, textile sizing, and various paper products.

Carboxymethyl cellulose is very soluble, and can be fermented in the large intestine. Large concentrations can cause intestinal problems, such as intestinal obstruction, bloating, constipation and diarrhoea.

Xanthan gum 415 or E415 is a polysaccharide derived from the fermentation of corn sugar with a bacterium, can be genetically modified and derived from GM maize/ GM soya. Commonly used as thickening agent in protein shakes, salad dressings to increase viscosity and a stabiliser in cosmetic products to prevent ingredients from separating. Xanthan gum aggravated food intolerance such as asthma, skin irritation, allergies and hay fever.

the key to finding a high-quality protein powder

Ask the right questions:

  1. What is the first 3 ingredients on their food label?
  2. Is it organic, free of pesticides, and grass-fed?
  3. Does it contain soy protein mostly?
  4. Is it GMO-free?
  5. How is it processed?
  6. Does the processing allow it to retain its nutritional quality, its vitamins and minerals, or being denatured?
  7. Does it contain a lot of additives?
  8. Does it contain artificial or refined sugars?
  9. Does it have heavy metals?
  10. Does eating refined foods versus whole foods make sense?

Ask heavy metals because there’s an eye opening investigation conducted by Consumer Reports in July 2010 revealed popular, highly processed protein powders like GNC, Muscle Milk, Designer Whey, Myoplex, and many other brands contained arsenic, cadmium, and lead. This is just another reason why it is incredibly essential to know what you are eating, buying, where it is from and how it is produced, is it genetically modified?

So in the next blog post, I will share with you my Kay (Care) The Unconventional Pharmacist approved list of protein powders and shakes that are free of pesticides, GMOs, all those nasty chemicals and other yikey ingredients. In fact, you don’t have to rely on protein drinks because simply eating a variety of real food alone gives you plenty of proteins.

Till then, I’d love to know if you have tried any of the protein shakes before or found any protein powders you like better. Please leave a comment and let me and others know! xoxo

All of above is based on my personal experience and knowledge as a Pharmacist in Malaysia.  Hope you enjoy my Pharmacist Malaysia Blog and do feel free to leave any comment^^

I Do Kay Pharmacist Malaysia Blog Review On Bulletproof® Roadmap 2017

I Do Kay Pharmacist Malaysia Blog Review On Bulletproof Roadmap 2017

Hi guys, it’s Kay here… before I dive straight into my review on Bulletproof® Roadmap 2017… Please allow me to quickly brief through with you all what is the Bulletproof® Diet all about…

what is the Bulletproof roadmap 2017 all about?

The Bulletproof® Diet is not your grandparents’ low fat diet nor typical high fat low carb (HFLC) diet. It focuses mainly on healthy quality fats, antioxidant-rich vegetables, high-quality animal proteins, quality starch as carbs that feed your body at the cellular level. The Bulletproof® Diet Roadmap 2017 shows you exactly what to eat and what to avoid to get the most nutrients from your food, based on a spectrum: green > yellow > red:

Bulletproof Roadmap 2017

Green Zone foods: These are what they called: The Bulletproof® foods. You can eat as many of these as possible!
Yellow Zone foods: Be cautious of these foods & drinks. As they are suspected to cause body inflammation or digestive issues. So, keep an eye and see how they make you feel! Don’t follow blindly!
Red Zone foods: These are what they refer to as the “kryptonite” foods & drinks, you should avoid these as much as possible as they are toxic/ bring havoc to your body system.

Bulletproof Roadmap 2017

In fact, The Bulletproof® Diet is based in one core principle: Getting rid of your life of the toxins, they call it as “kryptonite” foods/ activities/ bad habits that are holding your body back to have the ability to develop the resiliency when you fall sick, and even help you to lose up to a pound a day, look better than before, while achieving optimal levels of energy and focus as major side effects.

No complicated rules to follow or concepts to memorise. Just some simple diet principles that guide you to feeling better than ever before. Here’s the 10 steps to eating The Bulletproof® Diet for better health…

  1. Eliminate bad sugar. Replace with good ones (as shown in green zone starch)
    Bad sugar comes in many hidden forms, including fruit juice, sports drinks, barley malt, cane sugar, caramel, lactose, sucrose, sauces, and salad dressings, honey, maple syrup, and agave can mess with your blood sugar and make you store even more fat. But, you don’t need to worry about the fructose found in whole fruits and vegetables. Just don’t over eat it, as 100% of the fructose you consume goes straight to your liver, which stores as fat and converts into free fatty acids, triglycerides (TG) (a type of fat found in your blood. Your body uses them for energy. You need some triglycerides for good health). YET, too much of TG turn into artery-clogging plaques.
  2. Switch to organic fruits & vegetables & limit your fruit consumption.
    This is more important for some plants. You can find a full updated list from the Environmental Working Group. Fruits are not vegetables. Favour low fructose-containing fruits like berries and lemons over higher sugar fruits like watermelon and apples. Too much fructose per day can:
    > exacerbate high blood pressure,
    > elevate uric acid (cause gout),
    > cause small bacterial, yeast intestinal overgrowth
    > cause body to store more fat (insulin resistance)
    > kidney disease
    > poke hole in your small intestine creating leaky gut
    Limit your fruit consumption to 1-2 servings per day can help lower your triglycerides (TG) levels. BUT, high TG raise your risk of heart disease and may be a sign of metabolic syndrome. High TG levels may also develop inflammation of the pancreas (pancreatitis), which can cause sudden, severe abdominal (belly) pain, loss of appetite, nausea and vomiting, and fever.
  3. Replace inflammatory oils & fats with the right ones.
    The type of fats you eat can change your body inflammatory response. Replacing unstable unsaturated fats with healthy fats like grass-fed butter, ghee, Brain Octane Oil, XCT Oil, cocoa butter, and coconut oil to help reduce your sugar cravings and gives you more longer lasting energy. Avoid bad fats like corn oil, soy oil, and canola oil and unstable polyunsaturated fats like walnut, flax, peanut oil, and vegetables oil!
  4. Switch to quality, clean, lean animal protein.
    The quality of your protein source matters. Choose pastured-raised, grass-fed meat like beef, lamb, and bison. Pastured eggs, pork, chicken, turkey, and duck also make good clean sources of protein. Eat significant amounts of wild caught fish and other seafood, but make sure your fish is low in toxins, mercury, and wild – never farm-raised, please! Grass-fed animal protein was lower in total fat, higher in beta-carotene, higher in vitamin E, Bs (thiamine & riboflavin), calcium, magnesium, and potassium, higher in anti-inflammatory omega 3, lower in calories, leaner, and high in amazing fatty acid Conjugated Linoleic Acid (CLA), a natural free fatty acid that helps burn fat!
  5. Remove all processed, homogenised, and pasteurised dairy.
    Most dairy products contain protein (casein) and sugar (lactose) that cause inflammation & digestive distress in many people. Grass-fed butter has much lower levels of casein and lactose because of the churning process, that removes the buttermilk from the butterfat. Most people feel a lot better after removing milk, yoghurt, cheese, and other dairy products entirely from their diet, but if you want to keep some dairy products, opt for full-fat, raw dairy from grass-fed cows/ goats!
  6. Remove gluten (a form of protein found in wheat, rye, barley, oats, triticale,and many processed foods).
    Gluten makes things light, spongy, chewy, crunchy, stabiliser, thickening agent, and helps foods maintain their shape, acting as a glue that holds food together. Wheat is a particularly important grain to avoid because of the many negative effects of gluten (a protein found in wheat & grains). This category also includes corn, oats, barley,whole grains, and other cereal grains. Gluten-containing grains have both bad news twins: lectins & phytates.
    1. Matter to the performance level of everyone, particularly important to people have thyroid condition, any kind of arthritis, diabetes, heart disease, cystitis, or even if you are overweight. Lectins are natural pesticides and repellents found in plant themselves to protect themselves and their seeds from hungry animals. When we consume lectins, they disrupt human cell communication via sticking to red blood cells very effectively, which makes them stick together until you get abnormal clotting. In fact, about 20% of all cases of rheumatoid arthritis are caused by lectins in the nightshade family. Common nightshades include tomatoes, potatoes, eggplant, and bell peppers, goji berries. “Superfood” goji berries anyone? Think again 😉
    2. It is attracted to glucosamine (the polysaccharide (complex carbohydrates) that covers and protect your joints), causes inflammation and pain in joints. Guys, now you know why glucosamine works for your joint pain! Because the glucosamine in your supplements was binding the lectin in your diet before it reached your joints!
    3. It can raised your blood sugar making it harder to burn off fat, we call it insulin resistant.
    4. Altered your gut flora to non-healthy ones, causing you store more calories from the food you eat
    5. Makes you even hungrier as it blocks your hormone that makes you feel full after eating, we call it leptin (hunger hormone (resistance).
    6. Contains component that activates inflammatory disorders, including autoimmunity and infectious diseases. Lectins suck your energy and makes you feel weak, people! High performance people avoid things that make you weak! 🙁
    Phytates or Phytic Acid
    1. They are anti-nutrients (it makes healthy vitamins and minerals especially calcium, magnesium, copper, iron, and zinc you take in bio-unavailable). As a result, you aren’t absorbing nutrients properly, you’re going to face serious health risks for the future. To neutralize the phytates in gluten and even soy products, you have to ferment the heck out of it, as we do in Asia!
  7. Eliminate legumes, potatoes, and tomatoes.
    This includes such as peanuts, beans, and lentils. As these foods contains lectins that make you weak as illustrated in point 6. If you must have beans, soak, sprout (or ferment), and cook them yourself.
  8. Eliminate all synthetic foods & additives. 
    This includes colourings, aspartame, MSG, dyes, and artificial flavourings. Don’t believe in healthy food hype! The key problems with them are it disrupts your hormones, your thyroid health, and most importantly it is overly processed! This put stress to your body to digest it and hence release even more free radicals to your body.
  9. Cook food gently.
    Smoking, frying, and grilling can damage the proteins in your meat and produce carcinogens (a substance capable of causing cancer in living tissue) that adhere to the surface of the food. It is best to cook your food slow, low heat, at/ under about 320°F (160 Celsius). Please do not use microwaves or fry your food!
  10. Enjoy your food. 

side effects of The Bulletproof Diet?

It was claimed that The Bulletproof® Diet will makes you feel better. Why? Because the Bulletproof® Diet focus on eating high-quality, nutrient-dense foods that fuel your body and makes you:

  • Feel full for hours with no food cravings/ loss in energy throughout the day
  • No calorie counting ever
  • Better performance at work
  • Better performance at home 😉 (you know what I mean)
  • Looks damn great as it supports fat loss + muscle maintenance easily
  • Increase your energy levels
  • Improve cognitive function, think faster
  • Better focus & concentration
  • Build body resiliency
  • Lowering body inflammation
  • Balance your body blood sugar & hormones
  • Increase overall happiness
  • Improve your HDL (good cholesterol levels) that immune to heart disease

from my personal hard truth experiences…

I understand that going from cheesy cakes, donuts, pizza, bread, power bar, sodas, quick protein shakes, other delicious gluten foods and transform your lifestyle TO covering your plate in green veggies with good fats and proteins isn’t always an easy transition! And go cold-turkey to new diet won’t help either.

From my own personal hard-truth experience while trying out the Bulletproof® Diet Roadmap 2016 & 2017, I noticed that there’s some improvement on my skin, blood cholesterol profile, and body shape, but the benefits aren’t satisfied me as I would like them to be.

I follow the diet plan till the extend that my family, friends, and colleagues around me shook their head as they think that I went way too extreme for them to cut out bread, pastas, cookies, and cheat meals days for them! Yet, going cold turkey/ extreme changes doesn’t not really work well for me, as I haven’t addressed the root causes that were around before I started eating the Bulletproof® Diet back in 2016.

At that time, I was thinking that, “Hmmmm.. maybe The Bulletproof® Diet is not that perfect…” So I came out with my own thing. I decided to make the lifestyle and diet change slowly and STOP force feeding myself with too much of good fats, proteins, fibres, and carbs to my body. I took the courage to re-start everything and just focus on listening and communicate with my own body.

Let me share with you what is the thing that is slightly different that I find out which is more suitable for myself. I do not know about you, but it works more effectively for me. No doubt I am currently a Bulletproof® coach and user, but because we always understand our own body,  under what circumstances it works best, how much food servings we need, and what my body needs, hence I discover something interesting and implement it daily in my life…. it works like magic for me. And that is why I am here sharing these with you…

kay (care) the unconventional pharmacist diet

Instead of straight diving into any new diet and telling people what to eat and what not to eat, wouldn’t it be great if we first discover the root causes/ kryptonites, i.e. habits, foods, emotions, mindsets that are holding use back towards success? Then detox them out of your life strategically, before replenishing nutrient-dense foods or any superd diet plan? And this is the top 1 mistakes that I made before diving in into any new diet plan, not addressing and finding out what’s holding my optimal health back (the root causes).

Yes, the Bulletproof® Diet is great for rebalancing hormones, detoxifying your body, entering fat-burning mode (ketosis), mental clarity, better resiliency, and increasing micronutrient status. However, some people are just so sick, malnourished, and screwed up hormonally, emotionally that the Bulletproof® Diet isn’t quite enough for them to make a change in their health.

Trying to lose weight when your hormones (thyroid, sex, stress) levels are in havoc obviously not going to work. Having that said, over time, the Bulletproof® Diet may help raise your important hormone and cholesterol levels to optimal, but it will definitely takes a while. Yes or yes?

Trying to boost your IQ/ EQ while having sleep deprivation with magnesium deficient is a disaster waiting to happen. Providing more nutrient dense foods for your tired/ gone hay wired brain/ body will not make the brain/ body perform to the standard you wanted it to be or used to be… It is just like pushing the accelerator on a car with a broken engine won’t make it go faster, no matter how hard you press. Agree?

“Most people have been abusing their bodies for years, and repairs don’t always happen overnight.”

In fact, no doubt that the Bulletproof® Diet has done wonders for my health and performance, and have help me on my path to recovery, but it wasn’t the only thing I used to recover from my past mistakes that I have done to my overall health (emotionally and physically), it just might not be enough to get you all the way to the level you want to be.

Why? Because if you don’t discover and acknowledge the root causes/ kryptonites, i.e. habits, foods, emotions, mindsets that were around before you started diving into the Bulletproof® Diet, and decided consciously to make a brave change, you shouldn’t expect the same results as someone who was already pretty healthy. 😉

I know this might sounds like an insurance company saying, “We don’t cover people with pre-existing health conditions,” but this is the hard truth.

KAY (CARE) THE UNCONVENTIONAL PHARMACIST DIET absolutely will do more than a standard diet, and it works pretty quickly once you get the whole idea and principles behind, but you may need to be aware and pay attention to other parts of being UNCONVENTIONAL 😉 I treat it as a manifesto, a call to arms for a new mental model of living: the experimental lifestyle, to learn what you best respond to. The method that you’ll going to discover can help you develop attitudes and lifestyles that don’t just fight illness, but help prevent it, too. The benefits go far beyond the physical health!

The Bulletproof® Diet works, but…

… it’s even more important to address any possible underlying conditions too. Here’s a place to start in order for Kay (Care) The Unconventional Pharmacist Diet + The Bulletproof® Diet to work better for you:

  • Discover your habitualroot causes/ kryptonites, i.e. habits, foods, emotions, mindsets that been holding you back
  • Get tested if you have any hormonal imbalances (e.g., low thyroid/ testosterone/ estrogen, etc). Don’t guess
  • Get tested if you had any severe micro-nutrient deficiencies
  • Check if you got accumulated any sleep debt and irregular circadian rhythms
  • Get tested if you have any specific food sensitivity
  • Are you experiencing chronic stress

If possible, get your

  • 23andMe: DNA Genetic Testing & Analysis tested as well
  • Check if you have any glutathione depletion
  • Check if you got extreme toxin accumulation, including mold toxicity

Remember to follow the steps above, if you’re having trouble easing into the Bulletproof® Diet! Otherwise, if you still can’t figure things out yourself, you are not alone 😉 You can connect with me here 😉

Why me? I’ve been through this journey and I truly understand how tough this is to do it alone… And that is why I am here to assist you throughout your health transformational journey, so that you won’t easily give up!

Once again, if you were ready to make a serious change, book me here in pharmacist malaysia blog , ok? 🙂

pharmacist malaysia blog


The Bulletproof® Diet? Seriously?!

What is it all about?

The Bulletproof Diet helps thousands of people lose up to a pound a day and look better than ever while gaining incredible levels of energy and focus. And it’s all rooted in one core principle: Learning how to effectively fuel your brain and body, while ridding your life of the toxins and bad habits that are holding you back.

Ok, that might sound overwhelming. But in short:

The Bulletproof Diet supports fat loss and muscle maintenance, all while lowering body inflammation. It’s also designed to help balance blood sugar and hormones, plus increase your energy levels and cognitive function.

The thousands of people who have tried the Bulletproof Diet have reported things like:

  • More energy
  • Better focus and concentration
  • Fat loss
  • Muscle gain
  • Better mood
  • Increase in overall happiness
  • No more food cravings
  • Better performance at work
  • Better performance at home 😉 😉

You will feel full for hours on the Bulletproof Diet with no food cravings or loss in energy. This is not your grandma’s low-fat diet. Instead, you’ll focus on eating high-quality, nutrient-dense foods that fuel your body.

No calorie counting. Ever.

You see, I understand that there are tons and thousands of information

… methods and principles out there, teaching you how to lose weight right, eat right, sleep right, etc… these are the shallow and deep ends of the spectrum and may well have value…

But from my personal hard-truth experiences, of all the so-called popular “healthy” low-fat, low-cholesterol diet, low salt diet, and “effective” 5-6 days running and exercise program, extreme detox diet programs recommended by magazines, TV shows, other healthcare professionals, and my doctors, were actually causing my body to store more fats and accumulating more toxins and body fats in my body, causing me to have non-stop acne popping out, chronic fatigue, long sleeping hours, brain fog, emotional health issue, rebound weight gain issues, and getting sick frequently.

So, I started to question myself, if all those above is true, it shall be working for me right now… but it did not!! It just does not make sense to me at all.

But trust me when it come into the right method that is 100% suitable for you, there always just one and the ONLY one answer – YOU yourself will know which diet works best for you. But how?…

Below is the diet that suits me. Yet, if you would like to find out which diet best suits you, you can connect with me here 😉 I am here to assist you!

To download full and clear image, click on the image or click here, it’s FREE. 😉