Azlan Foodscapes - Edible Landscapes for Everyone

Azlan Foodscapes - Edible Landscapes for Everyone AZLAN FOODSCAPES | Designing Edible Landscapes

I create edible landscapes for sustainable communities. We are no longer taking homestay guests from May 4 2015.

Growing your own organic food is like printing your own money — bringing food security, abundance, and resilience while reconnecting us with nature. We have started a new foodscape project in Puchong:

Eucalyptus Peak
140 Jalan Empat Kanan
Taman Tenaga
Batu 9
47100 PUCHONG

COOKING CLASSES FOR TEENS | December 2025https://youtu.be/jKbtbmwVY2o ⸻WhatsApp me on017-PJ-AZLAN017-75-29526 to place y...
04/12/2025

COOKING CLASSES FOR TEENS | December 2025

https://youtu.be/jKbtbmwVY2o



WhatsApp me on
017-PJ-AZLAN
017-75-29526

to place your teem on the waiting list for the next class

If you don’t have teen children, please share with your friends who do…

Class Venue,

Rumah Pangsa Kayu Ara
Jalan Teratai PJU6A
Kampung Sungai Kayu Ara
47400 PETALING JAYA
Selangor
https://maps.app.goo.gl/bLkZHzH6U8fme1xF6

Course Fees by Donation

Thank you!

Azlan Adnan, VIP (Visually Impaired Person), PwD (Person with Disability7, MA International Business and Management (University of Wedtminster, London), PGCert Teaching (Royal Holloway University of London)
Founder, Vegebore Foos Therapy
— a non-profit social enterprise that advocates a Whole Food Plant Based WFPB) way of eating to optimise your health.



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https://youtu.be/jKbtbmwVY2o?si=v-1uPj-M8wsjgrYF

COOKING CLASSES FOR TEENS | December 2025https://youtu.be/jKbtbmwVY2o ⸻WhatsApp me on017-PJ-AZLAN017-75-29526 to place your teem on the waiting list for the ...

YOUR DAILY NUTS: A BALANCED DAILY FORMULA | AZLAN ADNAN, M.A. | Sunday, 23 November 2025https://youtu.be/K6-pCfqYJGA  ht...
23/11/2025

YOUR DAILY NUTS: A BALANCED DAILY FORMULA | AZLAN ADNAN, M.A. | Sunday, 23 November 2025

https://youtu.be/K6-pCfqYJGA

https://t.me/vegevore/8825



SUMMARY

OPTION 1
22 almonds (60 g) daily



OPTION 2 (without almonds)
8 walnuts
6 macadamias, and
1 Brazil nut.



OPTION 3 (with almonds)
12 almonds
6 walnuts,
4 macadamias, and
1 Brazil nut



OPTIMAL OPTION
Option 3 + Any one or more of the following on a rotational basis, but not exceeding the recommended daily intake quantites:

chia seeds — 1 tablespoon
cashews — 15–20 g
flaxseeds — 1 tablespoon
hazelnuts — 10–12 nuts
melon seeds — 1 tablespoon
peanuts — 20–30 g
pistachios — 15–20 g
pumpkin seeds — 1 tablespoon










daily nut intake
walnuts macadamias almonds
Brazil nut selenium
chia flaxseeds seeds
pumpkin seeds nutrition
melon seeds benefits
hazelnuts pistachios
antioxidant foods
nut rotation
healthy snacks
nutrition guide
oxidative stress relief
polyphenol rich foods
balanced diet



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More Videos on Nuts & Seeds
https://youtube.com/playlist?list=PLKOb_MJ4QZqkX4rBUq7ZsgPXYSv1FfOrm&si=1BQc_a_469TJOszW



https://youtu.be/K6-pCfqYJGA?si=R8kTzo39U0OEvlwX

YOUR DAILY NUTS: A BALANCED DAILY FORMULA | AZLAN ADNAN, M.A. | Sunday, 23 November 2025https://youtu.be/K6-pCfqYJGA https://t.me/vegevore/8825 ⸻SUMMARYOPTI...

SWEETNESS WITHOUT CALORIES:The Neurobiology of Non-calorific Sweetenersby AZLAN ADNAN, M.A.Friday, 21 November 2025https...
22/11/2025

SWEETNESS WITHOUT CALORIES:
The Neurobiology of Non-calorific Sweeteners

by AZLAN ADNAN, M.A.
Friday, 21 November 2025

https://youtu.be/fyhwFi3F7Ak

https://t.me/vegevore/8822

Full Transcript (eoub)
https://t.me/vegevore/8824



Non-calorific sweeteners provide sweetness without energy, yet they act on the brain, gut, and pancreas in complex ways. The body detects sweetness through T1R2/T1R3 receptors on the tongue, in the gut, and even on pancreatic Beta-cells.

These receptors react to sugar, sugar alcohols, and artificial or natural sweeteners. Because of this, the body often “expects” calories even when none arrive.

Sweet taste signals travel from the tongue to the nucleus tractus solitarius in the brainstem. From there they stimulate dopamine pathways in the VTA and nucleus accumbens, linking sweetness with reward.

Non-calorific sweeteners break the natural link between sweetness and calorie intake. This mismatch may alter cravings, appetite, and reward sensitivity over time.

Gut sweet receptors influence hormones such as GLP-1 and GIP. Some sweeteners can trigger a small anticipatory insulin release before glucose enters the bloodstream.

Dr Michael Greger warns that repeated sweetness without calories may stress Beta-cells by prompting unnecessary insulin release. Evidence remains mixed, but the concern is biologically plausible.

Prof Robert Lustig notes that intense sweetness can overstimulate dopamine pathways. This may reinforce cravings and contribute to addictive eating behaviours.

He also highlights that saccharin and sucralose can disturb the gut microbiome. Such disruption may impair metabolism even without direct Beta-cell injury.

Prof Emeritus T. Colin Campbell argues that artificial sweeteners maintain a preference for hyper-sweet foods. He encourages shifting toward whole, unprocessed plant foods to naturally reduce sweetness craving.

Brenda Davis, RD, recognises benefits for diabetics seeking to reduce sugar. She prefers stevia, monk fruit, and erythritol, while advising caution with older artificial compounds.

Prof Emeran Mayer emphasises that sweeteners are not biologically inert. Some can alter microbial metabolism, energy harvesting, and gut-driven inflammation.

Prof Tim Spector warns that certain sweeteners can shift microbial composition and affect glucose tolerance. Occasional use appears safe, but daily intake through ultra-processed foods is discouraged.

Drs Erica and Justin Sonnenburg note that sweeteners can reduce microbiome diversity and resilience. They stress the importance of fibre-rich, plant-based diets to counteract microbial stressors.

Sugar alcohols vary widely: maltitol raises glucose significantly, while erythritol and xylitol have minimal impact. Newer sweeteners like allulose and prebiotic fibres such as inulin, FOS, and GOS show promise but need long-term study.

Regulators such as EFSA, FDA, and WHO consider most sweeteners safe at normal intakes. Yet they also acknowledge gaps in long-term human research.

For diabetics, moderation remains essential. Sweeteners reduce sugar intake but do not eliminate the desire for sweetness and may hinder long-term dietary change.

A more sustainable approach is to gradually reduce sweetness preference overall. Whole-food, plant-based diets support metabolic stability and healthier appetite regulation.

By lowering reliance on intensely sweet tastes, individuals can rebuild metabolic balance. This approach offers a grounded, hopeful path away from dependence on sweeteners.



To donate, please scan the QR code found here:

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non-calorific sweeteners
artificial sweeteners
sweetness perception
diabetes management
insulin response
pancreatic beta-cells
gut microbiome
dopamine reward pathway
cephalic phase insulin
plant-based diet
sugar substitutes
stevia and monk fruit
metabolic health
whole-food nutrition



https://youtu.be/fyhwFi3F7Ak?si=nRNNO2iwEP3dIQr6

SWEETNESS WITHOUT CALORIES:The Neurobiology of Non-calorific Sweetenersby AZLAN ADNAN, M.A.Friday, 21 November 2025https://youtu.be/fyhwFi3F7Ak https://t.me/...

RFK JR AND THE SATURATED FAT DELUSION: BIG FOOD’S NEW POSTER BOYOp-Ed by AZLAN ADNAN, M.A.Tuesday, 18 November 2025http:...
17/11/2025

RFK JR AND THE SATURATED FAT DELUSION:
BIG FOOD’S NEW POSTER BOY

Op-Ed by AZLAN ADNAN, M.A.
Tuesday, 18 November 2025

http://youtube.com/post/Ugkx9Et-lgB0wzQkVzY-8btJimy-8CuaEVu2



RFK Jr has finally done it.

He has discovered a brilliant two-for-one strategy to end American global dominance and thin out the U.S. population within a single generation — by cheerleading saturated fats as if they’re the new superfood.

The Standard American Diet already leaves millions sick, inflamed, diabetic, and half-dead.

Removing the last remaining guardrail?

That will finish the job nicely. A shot in the foot for MAGA.



He claims the science doesn’t support limiting saturated fats.

Of course he does.

Cherry-picking single studies while ignoring decades of epidemiology is practically a national sport in America.

Nutrition science is complicated, yes.

But the broader scientific landscape still makes one thing painfully clear: high saturated fat intake is not your friend unless you’re trying to fast-track your cardiologist’s retirement plan.



Big Food, naturally, is ecstatic.

Every greasy fast-food conglomerate, every processed-meat empire, every dairy giant stuffing supermarket shelves with hyper-profitable sludge is cheering him on.

They don’t even have to pay for this PR campaign — he’s doing it for free.

The irony is exquisite.
RFK Jr, the man who claims to fight corporate corruption, is now the loudest megaphone for the very industries that profit from sickness, obesity, and lifelong pharmaceutical dependence.



The public-health implications are no joke.
If the dietary guidelines relax, Americans won’t suddenly adopt a balanced,
Mediterranean-style diet rich in olives and thoughtful moderation.

They’ll just eat more ultra-processed, high-fat Frankenfoods because they’re cheap, convenient, and marketed with military-grade psychological precision.

This isn’t a theoretical risk.
It’s a predictable disaster — more heart disease, more metabolic dysfunction, more overwhelmed hospitals, and more people convinced that “freedom” includes killing oneself slowly with a fork.



And let’s be clear: “the science is unsettled” does not mean “help yourself to a tub of lard.”

RFK Jr flattens nuance into nonsense, turning scientific complexity into fuel for ideological posturing.

Public-health recommendations exist because imperfect knowledge must still guide real-world behaviour — especially when the alternative is mass medical carnage.



What should we be asking for instead?

• Guidelines built through transparent, publicly documented processes, not lobbying theatrics.

• Precision nutrition research that can tailor advice to physiology — not one-size-fits-all slogans.

• Public education that explains why dietary limits exist rather than undermining trust in all institutions.



In the end, RFK Jr’s saturated-fat crusade isn’t rebellious.

It isn’t brave.

It isn’t even particularly original.

It is simply the latest chapter in America’s long romance with bad science packaged as personal liberty — a romance Big Food will happily monetise until the population collapses under its own preventable diseases.

If RFK Jr really wants to fight corrupt power, he should look at the companies benefiting from his rhetoric.

Because in this story, he isn’t the revolutionary.

He’s the marketing department.



To donate, please scan the QR code found here:

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http://youtube.com/post/Ugkx9Et-lgB0wzQkVzY-8btJimy-8CuaEVu2?si=KrZp3W3P59Cx7EkI

HONEY, MEAD, AND FERMENTED HONEY: SUGAR, FERMENTATION, AND FLAVOURby AZLAN ADNAN, M.A.Monday, 17 November 2025⸻INTRODUCT...
17/11/2025

HONEY, MEAD, AND FERMENTED HONEY:
SUGAR, FERMENTATION, AND FLAVOUR

by AZLAN ADNAN, M.A.
Monday, 17 November 2025



INTRODUCTION

Honey is one of the oldest and most remarkable natural foods. Produced by bees from nectar, it is a supersaturated solution of sugars, primarily fructose and glucose. Its low water content, acidity, and natural enzymes make it extraordinarily shelf-stable.

People have consumed honey for millennia as food, medicine, and even currency. Beyond its sweetness, honey carries trace minerals, phenolic compounds, and enzymes that influence taste, texture, and antimicrobial properties.



SUGAR COMPOSITION OF HONEY

Honey’s sweetness comes mainly from two monosaccharides: fructose (≈38–41%) and glucose (≈31–35%).

Minor sugars include sucrose (≈1–5%), maltose, and other oligosaccharides (≈5–10%). Water content ranges from 17–20%, which is low enough to prevent most microbial growth.

Different floral sources affect the sugar balance. For example, Tualang honey is high in fructose (~40%) and lower in glucose (~32%), giving it a sweeter flavour and slower tendency to crystallise. Clover honey often has higher glucose, which crystallises faster and produces a grainier texture.



PHYSICAL AND CHEMICAL PROPERTIES

Honey is naturally viscous, hygroscopic, and slightly acidic (pH ~3.5–4.5).
Its enzymes, such as glucose oxidase, generate small amounts of hydrogen peroxide, adding an antimicrobial effect. Phenolic compounds and flavonoids contribute both colour and subtle bitterness or medicinal notes.



MEAD: FERMENTED HONEY

Mead is the alcoholic product of honey fermentation. When honey is diluted with water and exposed to yeast, sugars convert into ethanol and carbon dioxide. This can be controlled using commercial yeast or occur naturally through wild yeasts.

Mead varies widely: it can be sweet, semi-sweet, dry, still, or sparkling. Its flavour profile depends on the type of honey, fermentation length, and any added ingredients such as fruit, herbs, or spices. Sweet honeys produce smoother meads, while darker honeys give more complex, earthy notes.



FERMENTED HONEY IN STORAGE

Even sealed honey can slowly ferment under the right conditions. Trace moisture and wild yeast present in raw honey can initiate fermentation over years.

For example, Tualang honey stored for a decade in a jar may develop low levels of alcohol (roughly 1–5% ABV), along with subtle esters and organic acids that create a “heady” aroma and flavour.

Factors influencing this natural fermentation include ambient temperature, water content, honey type, and initial microbial load. Warmer conditions accelerate the process, while cooler storage slows it. Honey rich in phenolics and other antimicrobials, like Tualang, ferments more slowly than lighter honeys.



TEXTURE AND CRYSTALLISATION

Honey can crystallise over time due to glucose saturation. Crystallisation rates vary by sugar composition: high-glucose honeys crystallise faster, producing fine or coarse crystals, while high-fructose honeys remain liquid longer.
Crystallised honey remains edible and can be liquefied gently by warming. Crystallisation does not indicate spoilage.



CULTURAL AND HISTORICAL NOTES

Mead is one of the oldest known alcoholic beverages, dating back thousands of years across Europe, Africa, and Asia. Early humans discovered that water, honey, and wild yeast produced a pleasantly intoxicating drink.

Fermentation of honey may have been observed accidentally, leading to experimentation and eventual refinement of recipes. Honey’s natural antimicrobial properties delayed spoilage, making it ideal for long-term storage and fermentation.



TYPES OF HONEY AND IMPACT ON MEAD

The floral origin of honey dramatically influences the taste and fermentation outcome.

• Acacia honey: light, floral, high in fructose; produces smooth, slow-crystallising meads.

• Chestnut honey: darker, bitter, rich in phenolics; produces robust, earthy meads.

• Tualang honey: tropical, complex, medicinal notes; ferments slowly but develops subtle aromatic complexity over years.

Adding fruits, spices, or herbs during fermentation modifies the flavour, aroma, and acidity of mead, producing diverse styles from sweet dessert meads to dry, complex vintage styles.



CONCLUSION

Honey is not just a sweetener; it is a complex, supersaturated sugar solution with unique chemical, microbial, and flavour characteristics. Mead transforms these sugars into ethanol, creating one of humanity’s oldest alcoholic beverages.

Long-term storage of honey, particularly varieties like Tualang, can result in natural, low-level fermentation that produces subtle alcohol, esters, and acids, creating a heady, vinous profile reminiscent of aged mead.

Honey and mead reflect centuries of observation, chemistry, and natural microbial processes — showing how a simple substance can be transformed over time into both food and drink with unique sensory and chemical properties.










honey composition
glucose
fructose
sucrose
organic acids
enzymes in honey
phenolics
mead fermentation
alcoholic beverages
natural fermentation
aged honey
microbial activity
crystallisation
floral honey types
historic mead

AUTOPHAGY, NUTRITION, FASTING, EXERCISE AND LONGEVITY: HOW THE PIECES FIT TOGETHERby AZLAN ADNAN, M.A.Monday, 17 Novembe...
17/11/2025

AUTOPHAGY, NUTRITION, FASTING, EXERCISE AND LONGEVITY:
HOW THE PIECES FIT TOGETHER

by AZLAN ADNAN, M.A.
Monday, 17 November 2025



INTRODUCTION

Autophagy is the cell’s built-in recycling system, and Yoshinori Ohsumi’s Nobel Prize honoured the work that finally explained how it operates.

His research showed that cells constantly sort, dismantle, and repurpose their worn-out parts.
That simple insight reshaped how science thinks about aging, resilience, and disease.

Autophagy isn’t a fringe idea anymore.

It’s a foundation of modern longevity science, linking metabolism, stress resistance, brain health, immunity, and even how long we stay functional as we age.

WHY AUTOPHAGY MATTERS

Damaged proteins and misfolded structures accumulate in every cell over time.

If they aren’t cleared, they spark inflammation, metabolic dysfunction, and disease.

Autophagy gives the cell a chance to breathe.

It sweeps up debris, clears faulty mitochondria, and sends the components back into circulation for fresh use.

When autophagy runs well, tissues stay flexible.

When it falters, aging accelerates.

NUTRITION AND AUTOPHAGY

Food is a major switch.

Eating frequently, especially high-calorie and high-protein meals, tells the body to focus on growth rather than repair.

Insulin and IGF-1 rise, mTOR stays activated, and autophagy drops.

Gaps between meals quiet these growth signals.

Lower insulin and decreased amino acid availability reduce mTOR activity.

Once that pathway softens, autophagy kicks in.

This is why cultures with modest caloric intake, abundant plant foods, and longer overnight fasting windows tend to show lower rates of age-related disease.

THE ROLE OF PROTEIN

Protein drives growth and helps maintain muscle, but it also suppresses autophagy when consistently high.

Longevity researchers point to a middle zone: enough protein to maintain strength, but not so much that repair pathways are constantly shut down.

Ohsumi’s mechanisms help explain why protein cycling — periods of lower protein intake — appears protective.

It creates moments where the cell shifts from building to restoring.

INTERMITTENT FASTING

Intermittent fasting gently pushes the body into a repair-biased mode.
A 14–16 hour fast lowers insulin and liver glycogen enough to activate autophagy in several tissues.

Short daily fasts don’t create deep autophagy, but they keep the system awake.

They introduce rhythm instead of constant feeding pressure.

People report clearer thinking and steadier energy not because fasting “boosts brainpower,” but because the brain benefits from stable mitochondrial function, improved cellular housekeeping, and lower inflammatory signalling.

LONGER FASTS AND THEIR EFFECTS

Going beyond 24 hours creates deeper changes.

Ketone production rises, IGF-1 drops, AMPK activates, and damaged organelles get marked for recycling.

This level of fasting shouldn’t be routine or extreme.

It’s more like a periodic reset — powerful, but not something to chase recklessly.

Ohsumi’s work explains why these longer breaks can restore sensitivity to nutrients and recalibrate metabolic pathways that have been overstimulated.

THE FASTING-MIMICKING DIET (FMD)

Valter Longo developed the fasting-mimicking diet to create the same internal signals as a multi-day fast without requiring full abstention from food.

Low calorie, low protein, low sugar, high unsaturated fat — that combination triggers a metabolic profile similar to fasting.

FMD reduces IGF-1, quiets mTOR, and increases autophagy markers.
What makes it unique is that it retains enough nutrition to be safer for many people than prolonged water fasting.

Studies show cycles of FMD may reduce inflammation, improve immune system renewal, and help clear senescent cells — all downstream effects of enhanced autophagy.

EXERCISE AND AUTOPHAGY

Exercise is one of the most reliable
ways to activate autophagy.

Muscle contractions create mechanical stress, ATP turnover, and mild metabolic strain.

Those signals tell the cell to check its systems and clear out damaged parts.

Resistance training improves mitochondrial quality in muscle.
Aerobic training clears defective mitochondria in heart and liver.

High-intensity intervals boost autophagy in the brain, especially in areas linked to mood and memory.

Different forms of exercise target different tissues, but the principle is the same: use prompts the cell to renew itself.

EXERCISE AND FASTING TOGETHER

Fasting magnifies the autophagy response to exercise.

When the body isn’t digesting food, cells rely more on internal resources, making them more diligent in cleaning up old components.

This is why training in a fasted state can feel sharper for some people, even though it’s not necessary for everyone.

The combined signalling — lower insulin, higher AMPK, higher adrenaline — encourages deeper recycling.

LONGEVITY RESEARCH:
THE BIGGER WEB

Autophagy sits inside a wider network of pathways.
mTOR governs growth.
AMPK responds to energy stress.
IGF-1 tracks nutrient availability.

Longo’s work stitches these together into a map of aging.

Too much nutrient signalling accelerates wear.

Too little growth weakens systems.
The sweet spot oscillates between the two.

Autophagy is the bridge that keeps these oscillations healthy.

It prevents damage from piling up during growth and restores order during metabolic rest.

NEURODEGENERATIVE DISEASE AND AUTOPHAGY

Neurons don’t divide, so they rely heavily on autophagy for long-term survival.

When autophagy weakens, toxic proteins accumulate.

Alzheimer’s, Parkinson’s, and Huntington’s disease all involve failures in cellular clearance.

Ohsumi’s work didn’t cure these illnesses, but it mapped out a strategy: improve how cells recycle their internal waste, and disease progression may slow.

This insight reshaped the direction of drug research and lifestyle recommendations for brain health.

IMMUNITY AND INFLAMMATION

Autophagy plays a role in immune surveillance.

It helps present antigens, clear intracellular pathogens, and resolve inflammation after threats are neutralised.

Chronic inflammation — a hallmark of aging — often comes from debris that should have been removed.
Better autophagy improves clarity in immune signalling.

AGING AS DAMAGE ACCUMULATION

Most aging theories boil down to one idea: cells accumulate damage faster than they can repair it.

Autophagy is the mechanism that slows this imbalance.

It doesn’t stop aging, but it shapes how gracefully we age.

Longo proposes that the combination of fasting cycles, plant-heavy diets, moderate protein intake, and regular exercise does more than extend lifespan.

It extends healthspan — the years in which a person feels strong, capable, and cognitively clear.

THE PRACTICAL TAKEAWAY

Autophagy isn’t something we “turn on” with a trick.

It’s something we allow when we stop overstimulating growth pathways.

It responds best to rhythm and restraint.

Eat, but not constantly.

Train, but allow recovery.

Fast, but not aggressively.

Give the body time without fuel so it can maintain its own machinery.

Ohsumi discovered the gears.

Modern researchers are learning how lifestyle turns them.

Together, they show that cellular repair is not exotic — it’s something our bodies are built to do, if we give them room.










autophagy
yoshinori ohsumi
intermittent fasting
fasting mimicking diet
valter longo
cellular repair
mTOR pathway
AMPK activation
IGF-1 signalling
mitochondrial quality
exercise physiology
longevity research
healthy aging
neurodegeneration

WHY I FOUNDED VEGEVORE FOOD THERAPY:Healing the World, One Bite at a Time!by  AZLAN ADNAN, M.A.Wednesday, 12 November 20...
12/11/2025

WHY I FOUNDED VEGEVORE FOOD THERAPY:
Healing the World, One Bite at a Time!

by AZLAN ADNAN, M.A.
Wednesday, 12 November 2025

https://youtu.be/rvNs7N-KU5Y

https://t.me/vegevore/8778

Full Transcript::;
http://youtube.com/post/Ugkx29B31lCzU5Xvy-pte_f8ET3GB8S7YvlM?si=_oI-Fe48HdgKI8R1



I founded Vegevore Food Therapy as a platform to advocate a particular subset of the Whole Food Plant-Based (WFPB) way of eating — with deliberate modifications.

“Whole Foods” means no ultraprocessed, food-like substances that the clever food scientist manipulators in white coats dream up to maximise profit, not health.

Whole Foods are minimally processed, where “nothing good has been removed and nothing harmful has been added.”

The term “Plant-Based” is, strictly speaking, inaccurate and requires clarification.

I also eat foods from other biological kingdoms — notably mushrooms, which are members of the Fungi kingdom, and lichens, which are a symbiotic partnership between fungi and algae or cyanobacteria.

Seaweed, meanwhile, is not a plant; it is a type of algae, a photosynthetic organism that belongs to various kingdoms, including Protista and Plantae.

I also consume chlorella, a single-celled green alga from the Protista kingdom, and spirulina, a cyanobacterium from the Bacteria kingdom — both photosynthetic microorganisms, but neither is a true plant.

Because my way of eating is distinct, I coined the term “Vegevore” — to distinguish it from vegetarianism, veganism, and even the WFPB diet.

A notable exception to my vegan regimen are the SMASH fish — Salmon, Mackerel, Anchovy, Sardines, and Herring.

I eat these species twice a week for their omega-3 polyunsaturated fatty acids (PUFAs), which are crucial to retinal health and help maintain my visual condition.

I maintain this way of eating about 99 percent of the time for two reasons. Firstly, as Dr Neal D. Barnard, founder of the Physicians Committee for Responsible Medicine (PCRM), explains:

“It’s okay to go off-plan 1 percent of the time, if it helps you stay on the diet 99 percent of the time.”

That 1 percent is a safety valve, preventing you from “climbing the wall” when cravings hit or, worse still, abandoning the plan altogether — the second reason.

I also avoid SOFAS — Sugars, Oils, Flours, Alcohol, and Salt. By “Salt,” I mean refined table salt. I do, however, enjoy naturally salty foods such as seaweed and soy sauce.

Food Therapy, meanwhile, simply means using food and nutrition to optimise health — recognising that what we eat can either heal or harm us.



A growing number of nutrition researchers and practitioners emphasise that while DNA provides the blueprint, it determines only a small fraction of health outcomes.

The rough breakdown — DNA 5 percent, lifestyle 15 percent, and nutrition 80 percent — is attributed to Cyrus Khambatta and Robby Barbaro, co-founders of Mastering Diabetes.

However, scientists increasingly acknowledge that for many chronic diseases — such as heart disease, gout, type 2 diabetes, and many cancers — genetic risk interacts with environment and lifestyle in complex ways.

In that interplay, nutrition remains the biggest lever we can use to improve our health.

The emerging science of epigenetics — the science of gene expression — also informs us how “bad” genes may be turned off, and “good” genes turned on by nutrition, to optimise health outcomes.

It is also the lowest-hanging fruit — the simplest, most direct way to transform wellbeing without surgery or medication. As Dr Michael Greger, founder of NutritionFacts.org, wisely puts it:

“Every time you put something in your mouth, it is a missed opportunity to eat something even healthier.”

I learnt this firsthand when I began changing what I ate — my energy, sleep, and mental clarity improved long before the scales moved. The proof was in how I felt.

The lesson is clear. We need to be mindful of what we eat. Each meal is an opportunity to nourish, repair, and protect our bodies.

If we consciously choose foods with the lowest calorie density, the highest nutritional density, and the greatest diversity, we will improve our health outcomes — slowly but surely — one bite at a time.



Word Count: 1,093
Character Count: 7,053








Vegevore Food Therapy
Whole Food Plant-Based
SMASH fish
SOFAS
nutrition optimization
epigenetics
chronic disease
plant-based diet
dietary vegan
functional foods
cellular health
omega-3 fatty acids
retinal health
minimally processed foods



https://youtu.be/rvNs7N-KU5Y?si=dH7tio80tA70HhZp

WHY I FOUNDED VEGEVORE FOOD THERAPY:Healing the World, One Bite at a Time! | AZLAN ADNAN, M.A.Wednesday, 12 November 2025https://youtu.be/rvNs7N-KU5Y https:/...

THE BIOCHEMISTRY OF TEMPOYAKFermented Durian Condimentby AZLAN ADNAN, M.A.Monday, 10 November 2025http://youtube.com/pos...
10/11/2025

THE BIOCHEMISTRY OF TEMPOYAK
Fermented Durian Condiment

by AZLAN ADNAN, M.A.
Monday, 10 November 2025

http://youtube.com/post/Ugkxaog3iBEQdYgevdV7BBN7GUGG5bsR58SX



INTRODUCTION

Tempoyak is a lactic-fermented paste made from ripe or overripe durian (Durio zibethinus) arils. It is rooted among Malay communities in Peninsular Malaysia, Borneo and Sumatra, and also known in Brunei, Singapore, and southern Thailand’s Malay provinces.

The tradition is integral to regional food cultures, both as a condiment and as a base for sauces and stews.



MICROBIOLOGY AND FERMENTATION DYNAMICS

Spontaneous fermentation is dominated by lactic acid bacteria (LAB), chiefly Lactobacillus, Leuconostoc and Pediococcus. These microbes acidify the pulp (pH ~4.0–4.5 after 3–7 days at about 27 °C) and reach high cell counts.

LAB strains isolated from tempoyak display probiotic traits such as acid and bile tolerance, antimicrobial activity, and potential cholesterol-lowering ability.

Salt concentration, temperature, initial microbial flora, and cultivar all influence the fermentation pathway. Controlled inoculation with selected strains can produce consistent results, but traditional spontaneous fermentation preserves unique local flavours.



ORGANIC ACIDS AND ACIDIFICATION

Malic acid is the predominant organic acid in tempoyak, followed by lactic and acetic acids. One study reported malic acid around 145.9 mg/mL, lactic acid 34.1 mg/mL, and acetic acid 14.2 mg/mL.

Titratable acidity rises rapidly in the first few days, producing the tangy flavour and natural preservation effect.



ETHANOL AND OTHER ALCOHOLS

Although tempoyak is primarily a lactic fermentation, heterofermentative microbes and yeasts may generate small amounts of ethanol. Ethanol levels in traditional tempoyak are typically trace to less than 1% v/v.

Experimental fermentations of durian pulp under controlled conditions have shown values as high as 0.65–7.5 mL per 100 mL, though such figures are rare in homemade preparations.



CARBOHYDRATE LOSS

Sucrose and oligosaccharides are hydrolysed early in fermentation. Glucose and fructose appear briefly, then decline as LAB metabolise them into organic acids and small amounts of ethanol and CO₂.

This conversion underlies both the sourness and the stability of tempoyak.



LIPIDS AND AROMA PRECURSORS

Durian pulp contains triacylglycerols rich in palmitic and oleic acids. Lipolysis during fermentation releases free fatty acids, which oxidise to produce subtle background notes.

These minor lipid-derived compounds enhance the sulphur and ester aromas without overpowering them.



VOLATILE COMPOUNDS AND AROMA

The aroma of tempoyak differs sharply from fresh durian due to microbial and enzymatic transformations. Key volatiles include:

• 3,5-Dimethyl-1,2,4-trithiolane — a trithiolane compound giving the signature “fermented durian” aroma.
• Diethyl disulfide and diethyl trisulfide — produce strong sulphury, onion-like notes; diethyl disulfide can reach about 17,777 µg/kg in some cultivars.
• Methanethiol and ethanethiol derivatives — potent mercaptans adding savoury depth even at trace levels.
• Ethyl acetate and ethyl 2-methylbutanoate — fruity esters moderating sulphur intensity.
• Short-chain fatty acids and higher alcohols — add complexity when mild yeast activity occurs.



BITTERNESS — ORIGIN AND BEHAVIOUR DURING FERMENTATION

A slight bitterness in certain durian cultivars arises from saponins, tannins, and amino acids such as alanine, phenylalanine, isoleucine, and proline.

Microbial enzymes can hydrolyse some of these compounds, softening the bitterness. In some cultivars, however, the subtle bitter tone remains, lending balance to the pungent aroma.



SULPHUR METABOLISM

Sulphur-containing volatiles originate from methionine and cysteine degradation. During fermentation, mercaptans transform into disulfides, trisulfides, and trithiolanes, shifting the aroma toward a savoury, cheese-like character.

The final balance depends on microbial diversity, oxygen exposure, and redox potential.



NUTRITIONAL INFORMATION (per 100 g)

• Carbohydrates: 20–27 g
• Fat: 4–6 g
• Protein: 1–2 g
• Potassium: high concentration; varies by cultivar
• Vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), vitamin C (present but reduced during fermentation)



DETAILED VOLATILE AND ACID COMPOSITION

Gas chromatography–mass spectrometry (GC–MS) and high-performance liquid chromatography (HPLC) reveal hundreds of compounds in fermented durian pulp. The dominant sulphur volatiles — diethyl disulfide, diethyl trisulfide, and 3,5-dimethyl-1,2,4-trithiolane — define its aroma, usually in the milligrams-per-kilogram range.

Organic acids follow the order malic > lactic > acetic, confirming the low pH that stabilises the product. Minor alcohols, esters, aldehydes, and carbonyls round out the flavour profile, giving tempoyak its layered complexity.



BIOCHEMICAL PATHWAYS

Fermentation begins with glycolysis of sugars to pyruvate. Homofermentative LAB convert pyruvate to lactic acid, while heterofermentative LAB use the phosphoketolase pathway to form lactic acid, ethanol, CO₂, and acetic acid.

Amino-acid metabolism drives aroma formation: methionine and cysteine yield mercaptans and their oxidation products; branched-chain amino acids produce aldehydes, alcohols, and esters.

Pectin hydrolysis releases bound volatiles and improves texture, while limited lipase activity liberates fatty acids that oxidise into flavour-active molecules.



CONTROL AND STANDARDISATION

Starter cultures such as Lactobacillus plantarum help control fermentation and limit ethanol formation. Temperature, salt, and duration determine the dominant pathway and final sensory profile.

Traditional spontaneous fermentation, however, preserves local microbial signatures and distinct regional flavours.



SENSORY CHARACTERISTICS AND ANALYSIS

The sensory balance of tempoyak depends on the ratio of sulphur compounds to esters. Analytical tools such as HS-SPME-GC-MS, HPLC, and GC-FID are used to profile volatiles, organic acids, and ethanol.

These methods support efforts to standardise production without losing traditional character.



CONCLUSION

Tempoyak is a complex product shaped by carbohydrate fermentation, amino-acid degradation, and sulphur metabolism. It showcases the natural synergy between tradition and microbial science.

Beyond its culinary value, tempoyak offers potential health benefits. LAB activity may support gut health, reduce cholesterol absorption, and aid digestion. Its fermentation naturally lowers pH, extends shelf life, and preserves nutrients, making tempoyak both culturally significant and biochemically remarkable.



Word Count: 922
Character Count: 6,945








tempoyak
fermented durian condiment
durian fermentation
lactic acid bacteria tempoyak
durio zibethinus biochemistry
sulfur volatiles durian
3,5-dimethyl-1,2,4-trithiolane
diethyl disulfide
ethanol in tempoyak
volatile esters durian
malic acid tempoyak
lab starter cultures
traditional fermentation
food safety tempoyak



http://youtube.com/post/Ugkxaog3iBEQdYgevdV7BBN7GUGG5bsR58SX?si=5S9U-siTKkQmqPSy

THE BIOCHEMISTRY OF TEMPOYAK Fermented Durian Condiment by AZLAN ADNAN, M.A. Monday, 10 November 2025 ⸻ INTRODUCTION Tempoyak is a lactic-fermented paste mad...

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