FanJing mountain, GuiZhou

10 word summary : eat real (natural / unprocessed) food; be active; relax; be kind / appreciate. The 'low fat (low saturated fat) diet' has led to increased disease and early mortality. Real food - including, eggs, meat and dairy was replaced by highly processed toxic foods such as margarine, 'vegetable' oils, and refined grains. A recipe for disaster. Over the last 100 years, cancer went from rare to common; same with heart disease, diabetes, arthritis, poor eyesight and degenerative brain disorders (these are all symptoms, not really diseases). Especially from the 1950s / 60s. So why ? In short, increasing amounts of processed foods; though pollution, tobacco and alcohol also played a part. In particular, the cause of the increased incidence of disease was the adoption of the 'low fat diet' dogma, that allowed cheap, but nasty, 'food' to be made from 'vegetable' oils, plus sugar and refined carbohydrates (and a large variety of additives, such as artificial sweeteners and preservatives). The big two culprits are : *** 1) 'vegetable' (seed and bean) oils - sunflower, canola / rapeseed, corn, etc. These oils are highly processed, very unstable (easily oxidise and degrade) and are pro-inflammatory (omega-6). Note that extra virgin olive oil is not a vegetable oil, and is un-processed. Saturated fats are not a problem. Neither is cholesterol - so essential to life that every cell can make it; and if they didn't, we'd die. It is needed by the brain, for making vitamin D and other hormones, and much, much more. The problem isn't too much fat; the problem is eating the wrong fats. Don't think 'low fat', think 'good fat'. Good fats include fish oil / cod liver oil (choose a good one), EVOO, butter / ghee, coconut oil. *** 2) sugar and refined carb.s - bread, cakes, biscuits, pastries, colas, fruit juices, etc. These easily overload metabolism leading to fatty liver, weight gain and many other disturbances. Even whole-grains are not a good source of nutrition and have anti-nutrients (vegetables are where to get fiber, not grains). Sugar and refined carb.s are addictive - the more you eat, the more you want. Real food is the answer. Rather than managing symptoms, we need to fix the root problem. Avoid processed foods, also known as fake 'foods'. Real foods include non-starchy vegetables (arugula, broccoli sprouts, garlic, tomato, onion, ...), meat (not the preserved type) and wild fish, some whole fruit (berries, avocados), nuts, eggs, cream, kefir; sauerkraut; kimchi. Small amounts of rice and pasta and potato may be okay for some people. High potassium 'lo salt'. Herbs and spices. Tea and coffee (unsweetened). The more variety, the better. The microbiome in the gut is a key to health, and it needs real food. Start the regeneration. The liver, in particular, but all the digestive system, and ultimately every part of the body, hates highly processed foods. End the poison. Kefir and sauerkraut can help. Carnivore ? Vegan ? The important thing is to avoid processed 'food', especially sugar, refined carb.s and 'vegetable' oils. Yet going to either extreme is far from ideal. Healthy keto would be a good choice, and maybe semi-keto for some. Variety. Quality (grass-fed, organic, etc.). Animal foods for high quality protein and good fats; vegetables for fiber and their many phytonutrients (and feeding the gut microbiome). Vegetarian ? Don't rely on fake 'meats' and include eggs, butter and cheese; plus fermented veggies. If include high quality eggs daily, a vegetarian diet can work. Time restricted eating (and no snacks or 'grazing') and fasting. Intermittent fasting (time-restricted eating) gives your body a chance to repair, heal and clean house. Breakfast is the easiest meal to skip. Also, try not to eat for a few hours before sleep. At root, the point is to balance energy storage and building the body, with using that stored energy and repairing the body. 1) Try to have a minimum of twelve hours a day not eating (the longer the better); 2) eat real food, not processed food. This is important for everyone, but especially for diabetes / pre-diabetes (and that's almost the majority now). Vitamins and supplements ? It depends on one's circumstances and the quality of one's food. Because of soil depletion, intensive farming and breeding, food can be lacking in nutrients these days. While food is the go to, one might consider fish oil if do not eat fatty fish, vitamin D in the winter, + vitamin K2, CoQ10, magnesium, NAC (N-Acetyl Cysteine), nutritional yeast (or at least a B-complex or B1), and if not eating these : green tea extract and garlic extract. Dr.s and professors who make sense include : Mark Hyman, Jason Fung, Sten Ekberg, William Li, Eric Berg, Robert Lustig, Rangan Chatterjee, Tim Spector. Next big thing to take care of is stress, then moderate exercise, then good sleep. And stay positive - stay alive - be grateful everyday for life, for all that is beautiful, all humanity, and all that can be. Take time to relax, to help others, to de-clutter one's mind. .

With DianXi XiaoGe ...

With China Walking Tour ... Ancient City of PingYao visitor guide Overview The Ancient City of PingYao, located in ShanXi province, is one of the best-preserved ancient walled cities in China. Recognized as a UNESCO World Heritage Site, Ping Yao offers a fascinating glimpse into China's architectural and cultural history. The city's layout, traditional buildings, and historical sites make it a must-visit destination for history enthusiasts and cultural explorers. History Ping Yao's history dates back over 2,700 years, with its origins in the Western Zhou Dynasty (1046–771 BC). The city flourished during the Ming (1368–1644) and Qing (1644–1912) dynasties as a center of trade, finance, and banking. Its well-preserved architecture and urban planning reflect the prosperous period of ancient China, making it an invaluable cultural and historical treasure. Main Attractions City Walls The ancient city walls of Ping Yao are among the most complete in China. Constructed during the Ming Dynasty, these imposing walls stretch for 6 kilometers and feature 72 watchtowers and numerous gates. Visitors can walk along the walls, enjoying panoramic views of the city and experiencing the historical significance of this ancient fortification. Rishengchang Draft Bank Rishengchang, established in the early 19th century, is considered the first draft bank in China. This historical site offers insights into the origins of China's banking system and showcases traditional banking practices. The museum within the bank exhibits artifacts and documents that highlight the financial history of Ping Yao. Ancient Government Office The Ancient Government Office, also known as the Ping Yao County Office, served as the administrative center of the city. This well-preserved complex includes the courthouse, prison, and various government offices. Visitors can explore the rooms and halls, gaining an understanding of the judicial and administrative processes of ancient China. Temple of the City God The Temple of the City God is a significant religious site in Ping Yao. Dedicated to the deity believed to protect the city, the temple features beautiful architecture, intricate carvings, and serene courtyards. It remains an active place of worship and offers a peaceful retreat for visitors. Culture and Traditions The Ancient City of Ping Yao is a cultural treasure trove, with a rich heritage of traditional customs, crafts, and festivals. The city's residents continue to preserve and celebrate their cultural traditions, offering visitors a unique opportunity to experience the living history of this ancient city. From traditional performances to local crafts, Ping Yao's cultural vibrancy is palpable. Activities and Experiences Walking Tours Explore Ping Yao on foot with a guided walking tour. These tours provide valuable insights into the city's history, architecture, and culture, and are led by knowledgeable local guides. Walking through the ancient streets and alleyways is a delightful way to immerse yourself in the city's unique charm. Shopping for Local Crafts The shops and markets in Ping Yao offer a variety of traditional crafts and handmade products. Visitors can shop for souvenirs, including lacquerware, paper cuttings, and traditional clothing, all crafted by local artisans. These items make for unique and meaningful mementos of your visit. Sampling Local Cuisine Ping Yao is known for its delicious local cuisine, which reflects the flavors and traditions of Shanxi province. Visitors can sample a range of traditional dishes at the city's restaurants and food stalls. Don't miss trying the local specialties, such as Ping Yao beef, daoxiao noodles, and steamed buns. Attending Festivals Throughout the year, Ping Yao hosts various traditional festivals that celebrate local culture and heritage. These festivals feature music, dance, and traditional performances, offering visitors a unique and immersive cultural experience. Check the local event calendar to see if any festivals coincide with your visit. Accommodation Ping Yao offers a range of accommodation options, including traditional guesthouses, boutique hotels, and homestays. Staying in a traditional courtyard hotel provides an authentic experience and allows visitors to immerse themselves in the historical atmosphere of the city. These accommodations often feature traditional architecture and décor, adding to the charm of your stay. Travel Tips Best Time to Visit: The best time to visit Ping Yao is during spring (April to June) and autumn (September to November) when the weather is pleasant, and the city is less crowded. Getting There: Ping Yao is accessible by train, with Ping Yao Ancient City Railway Station serving high-speed trains from major cities. The nearest airport is Taiyuan Wusu International Airport, which offers connections to various domestic and international destinations. Opening Hours: The ancient city is open to visitors year-round. Specific attractions and shops may have their own operating hours. Entrance Fees: There may be entrance fees for certain attractions within the city. It is advisable to check the latest fees before planning your visit. Dress Comfortably: Wear comfortable clothing and sturdy walking shoes, as the city's streets are cobbled and can be uneven. Respect Local Customs: Be respectful of local customs and traditions, especially when visiting temples and cultural sites. Always ask for permission before taking photos of people. Stay Hydrated: Carry water, especially if you plan on exploring the city extensively. It's also a good idea to bring snacks or purchase food from local vendors.

The low-down on the Chinese writing system. Great videos ... See - it's very easy really ;)

ShanHaiGuan, east of Beijing at the coast, is at the eastern end of the Great Wall. This is located near QinHuangDao and is closely associated with China's first emperor. Qin Dynasty: 221 - 206 BC. Qin Shi Huang joined together walls at China's northern frontier into the first Great Wall. He also ended feudalism and unified much of China. JaiYuGuan, the western-most gate of the Qin Great Wall, where trade along the old Silk Road also took place, lies thousands of kilometers from here.

With The New Atlas ... Bonus films ...

Awesome music by these two Italians ...