Dr Fuhrman, through his books, enabled me to convert to healthy eating when I was diagnosed with advanced heart disease. I'm still here, 8 years later.
Gratz, Daragh. I sometimes think that children are more open to the message of plant based diet simply because they are open to more things in general, but there's a subset of adults who get the message. I'm one of those people but I switched because of slightly high cholesterol, which was fixed with many other very positive effects.
As a cancer patient Dr. Fuhrman's message has always been the healthiest. I am now free of 5 bone metastasis. At 52 I have more energy than ever.. Thank you so much!
Dr Fuhrman is the best. Everything he said is right on! He is direct, right to the point, no bs. Can't tell people what they want to hear, just the truth.
I'm so in love with Dr. Fuhrman....not in a romantic way, I'm happily married. It's just that when he talks my heart opens up and I have this deep love that exudes for such an incredible human. He's brilliant, kind, articulate, handsome, talented, athletic, full of compassion for people and their health. He's the whole package. I've been WPFBNSOS and Nutritarian for 4 years.
The low white blood count happened to me, I was eating a lot of raw food, and my Dr referred me to an oncologist, who asked me, are you sick a lot, to which I replied, no I never get sick. He wanted to do a bone marrow biopsy, and I said no way. Never went back. And I’m still fine. Thanks for another great interview! 💫💯
Mine was slightly low the times I get tested. :-) My doctor made a comment of it at the time but just said we'll keep an eye on it. That was years ago. Doctors don't see people like us much so they automatically revert to fear of a disease.
This happened to my WBC also! Luckily, my doctor explained to me that it’s probably because of my diet. Our bodies don’t have to fight endotoxins from meat and dairy every day!
I have mild Crohn's and I'm primarily wfpb but I take a fair amount of fish oil, as I think it's important for inflammation. I'm so glad that Dr. Fuhrman includes this in his protocol for Crohn's. This can be a very serious disease and it's not a time to be a purist when it comes to treatment. He's the real deal.
Dr Fuhrman is SO knowledgeable and so giving with his time to educate and help others. I've seen so many of his interviews on summits and on You Tube and I still learn new things to help me be healthier and live longer. These questions were wonderful! Regarding the low WBC count, about 8 years ago I had low WBCs (as low as 2.1) and was followed by a hematologist for a few years, but I declined the bone marrow biopsy because I'd heard that when you eat a Nutritarian or healthy WFPB diet, WBCs could be lower. In your interview with Dr Furhman on Covid last year, (at the 11:00 min mark) he said the normal WBC range for a Nutritarian is 2.2-7.0 and not 5-10 which is "normal" per major U.S. lab companies. Thank you for this great interview! I hope he will be on with you again soon. :)
Thank you Chef AJ for a wonderful interview, every time I listen to Dr Fuhrman I learn something new. Adopting nutritarian lifestyle has been the best thing I've ever done for myself, I'll be studying dietetics soon in hope I can pay back by helping other people too 💚
Thanks so much Chef AJ! Absolutely love Dr. Fuhrman and this interview was excellent. I will most likely watch this over and over again. Truly and sincerely appreciate all that Dr. Fuhrman has done in order to help people lead more healthier lives❤️❤️
I watch the videos for inspiration to continue and it's been 4+ years. I'm getting close to having washboard abs. Still a healthy weight! Going for 29.5" waist, which is said to be the average waist size of college swimmers (I'm in my 50s). :-)
Thanks to both of you! You have both contributed to improving my health in a way that I believe is sustainable, satisfying, and can last forever. This is not a diet - this is a new way of living.
OMG! My husband just listened to this entire video with me! We both eat WFPB but he is inclined to eat more vegan junk food ie vegan cheeses , sausages, and mayo. Now he's talking about cutting down on those and maybe cutting them out altogether! Thank you Chef AJ and Dr Furman!
Hooray - I love Dr Fuhrman! I'm currently reading Eat for Life and it's so interesting. You can be confident you're getting all the best information there is about food and health.
Dr Fuhrman really is so passionate and compassionate :) a great combination. And thank you Chef AJ, for beginning this new season! Looking forward to all the new things to come.
Enjoy hearing Dr Furhman, although I eat more like you. Love my potatoes. I love to hear the science from him. Thank you Chef AJ for all you have done this past year. I am happy to see you are taking a week off in August, but you deserve much more. And give my thanks to Charles, because I know he must be helping you.
We need a coaching class for implementing big lifestyle changes at home and lovingly get the bad food out of the house without losing our minds or divorcing spouses or giving our kids eating disorders because it’s definitely confusing for children when parents don’t agree on diet.
Good point, Jennie, as I have a teen who doesn't think the quality of the food matters and I don't want to give her a complex, but my husband doesn't want to eat my diet so it has kind of divided the family in that way. For now I compromise on snacks a bit, but I only will cook WFPB for meals and I keep it super simple like beans and rice so they will eat it. If you have any ideas on how you are doing it I would love to know!
Hi Jennie! I'm in the same boat. I just try to eat as best as I can for myself. I can't force my family to eat the same as me I can only be an example.
I want to be a coach like that, but I don't work in the medical field. I'm retiring from education in a couple years...time to certify but not sure what one to go with.
I am a lone wolf in the way I eat, luckily I'm supported at home but we just understand everyone makes their own choices. You make the choice of what goes in your mouth, not your kids or spouse. Make good choices and maybe they will too😁
Loving that top Chef AJ! You look gorgeous. Congratulations on your over year anniversary of the show. You've done so many great interviews over this last year. It's great to continue to learn and grow on this WFPB SOS-free journey!
Side point. I went to a standard grocery store today and it's been months since going. I was astounded by all the junk processed sugar food there is. I've been going to Sprouts and Trader Joe's. It was shocking since my life and views have changed on how much "junk" is out there in the SAD.
Thank you for sharing this information, Dr Fuhrman. I’ve started to doubt while ago about oils, because here in Italy especially olive oil is considered essential in our cuisine and even doctors promote it in moderation for its good proprieties . Therefore is better to eliminate it or still using it in little portion?
Thank you for easing my mind about my low white blood count. All my doctors and my research on my own have led me to believe something was wrong with me. I feel a burden has been lifted with your explanation of the reason my wbc count is lower than conventional norms.
I used to be 5’4 and 145 lbs and now I am 124 since implementing Dr. Fuhrman’s information. Boy do I feel better and look better. I don’t get all of those sinus infections from seasonal allergies that I used to get, and here I am 4 years older...
That's a healthy BMI and I watch my weight too but I go for waist size most important. Waist/height ratio should be less than 0.5 and waist/hip ratio should be less than 0.9. They are far better predictors of health outcome than weight. I had to lose more weight to get the waist size down appropriately. Best wishes. By the way, there's articles on Wikipedia about those measures and the science behind them.
You can’t force people around you to eat a certain way. You stated why does the wife allow that. lol the wife does not control people in the household. She’s to be supportive and be a good example not force people you love to do things. That’s not a loving family. I think Dr. Furham explained it very well.
Personally I'm exactly the opposite of what he described about oils and fat. As long as I'm eating low carb vegetables with my oil I can eat a small amount and stop. Carbs are what make me constantly hungry.
@@cheezheadz3928 I don't but I've decided to cut out my teas with almond milk. I also sweeten it with maple syrup and that will be gone as well. All of my labs came back fine. I just think menopause is just hell and it's slowing everything down. It's discouraging but I will continue marching on.
@@sosoutherncustomequestrian4598 having someone experienced review a food journal would really be worth the effort (someone that is like minded of course, such as for McDougall Maximum weight loss, applying the principles of calorie density). That's the core of how I work with people, they keep a VISUAL journal, all pictures and brief captions, rather than calorie counting written apps. From the outside, its easy to help someone identify what's getting in the way of their progress. For the record... I disagree that menopause has to equal extra weight ;) calorie density is king.
I know the feeling, I have been plant based...no oil , sugar, salt, nuts or avocado in 2 yrs...my husband lost 25 lbs and I lost 5. I cycle 20-50 miles a day work out with weights and do yoga...???
I was going to ask if menopause was a factor because I am struggling with the weight myself when just 2 years ago I’d have to overeat just so I wouldn’t lose weight.
More calorie dense foods tend to get to me. If I control or eliminate some problem foods, then I'm better but I still track calories to be sure. I have a weight goal though. Best wishes.
How long on a plant based diet to improve HDL?....my father 3 stents... ask him stop with fish and eggs... I guess he heard me TRIGLYCERIDES 208 and HDL 28😱😱😱asked him stop olive oil too!!!!🙏🌱🌱🌱🌱🌱
![ตีสิบเดย์ [FULL] | เปิดใจ "อาจารย์ เบียร์ ฅนตื่นธรรม" นักสนทนาธรรมสายดุดัน!](http://i.ytimg.com/vi/vqaBI_mnoDk/mqdefault.jpg)
Dr Fuhrman, through his books, enabled me to convert to healthy eating when I was diagnosed with advanced heart disease. I'm still here, 8 years later.
Gratz, Daragh. I sometimes think that children are more open to the message of plant based diet simply because they are open to more things in general, but there's a subset of adults who get the message. I'm one of those people but I switched because of slightly high cholesterol, which was fixed with many other very positive effects.
As a cancer patient Dr. Fuhrman's message has always been the healthiest. I am now free of 5 bone metastasis. At 52 I have more energy than ever.. Thank you so much!
Wow that’s fantastic!
Wow impressive!
Omg that's amazing 👏
Dr Fuhrman is the best. Everything he said is right on! He is direct, right to the point, no bs. Can't tell people what they want to hear, just the truth.
Yeah right bwhahahahaaaaaaaaaaaaaaa
I'm so in love with Dr. Fuhrman....not in a romantic way, I'm happily married. It's just that when he talks my heart opens up and I have this deep love that exudes for such an incredible human. He's brilliant, kind, articulate, handsome, talented, athletic, full of compassion for people and their health. He's the whole package. I've been WPFBNSOS and Nutritarian for 4 years.
Dr. Fuhrman’s method is simple. You eat his recipes-you will be cured of your disease. He told me personally that I had to get
I feel the same! My gratitude for him is more than I can express.
I can’t believe you have done over 500 interviews in 1 year! Kudos- an amazing feat!! Thank you AJ
More to come! Thanks for listening♥️
It's always nice to hear Dr Fuhrman speak 😊
Dr.Fuhrman changed me and my husband's life. Ty for having him on.
Chef AJ, I want to thank you for a fantastic year of interviews. Nobody else has done what you have done. It's an amazing achievement!
Thank you kindly!
Agreed!!!🥰🥰
The low white blood count happened to me, I was eating a lot of raw food, and my Dr referred me to an oncologist, who asked me, are you sick a lot, to which I replied, no I never get sick. He wanted to do a bone marrow biopsy, and I said no way. Never went back. And I’m still fine. Thanks for another great interview! 💫💯
Check out with Dr. Michael Greger has to say about this issue on nutritionfacts.org
Mine was slightly low the times I get tested. :-) My doctor made a comment of it at the time but just said we'll keep an eye on it. That was years ago. Doctors don't see people like us much so they automatically revert to fear of a disease.
Same happen to me. All the doctors were in a panic. I new i was fine.
This happened to my WBC also! Luckily, my doctor explained to me that it’s probably because of my diet. Our bodies don’t have to fight endotoxins from meat and dairy every day!
@@PlantBasedPrimary yes! :)
Best ever! If you ever want to eat junk food, turn on a Dr. Fuhrman video and you’ll change your mind 👍🏼❤️🔥
Thank you Chef AJ! Your interviews are wonderful and much appreciated!
Glad you like them!
I have mild Crohn's and I'm primarily wfpb but I take a fair amount of fish oil, as I think it's important for inflammation. I'm so glad that Dr. Fuhrman includes this in his protocol for Crohn's. This can be a very serious disease and it's not a time to be a purist when it comes to treatment. He's the real deal.
Dr Fuhrman is SO knowledgeable and so giving with his time to educate and help others. I've seen so many of his interviews on summits and on You Tube and I still learn new things to help me be healthier and live longer. These questions were wonderful! Regarding the low WBC count, about 8 years ago I had low WBCs (as low as 2.1) and was followed by a hematologist for a few years, but I declined the bone marrow biopsy because I'd heard that when you eat a Nutritarian or healthy WFPB diet, WBCs could be lower. In your interview with Dr Furhman on Covid last year, (at the 11:00 min mark) he said the normal WBC range for a Nutritarian is 2.2-7.0 and not 5-10 which is "normal" per major U.S. lab companies. Thank you for this great interview! I hope he will be on with you again soon. :)
Thank you Chef AJ for a wonderful interview, every time I listen to Dr Fuhrman I learn something new. Adopting nutritarian lifestyle has been the best thing I've ever done for myself, I'll be studying dietetics soon in hope I can pay back by helping other people too 💚
Love Dr Furhman! He gives so much information!
Thanks so much Chef AJ! Absolutely love Dr. Fuhrman and this interview was excellent. I will most likely watch this over and over again. Truly and sincerely appreciate all that Dr. Fuhrman has done in order to help people lead more healthier lives❤️❤️
Glad you enjoyed it!
I watch the videos for inspiration to continue and it's been 4+ years. I'm getting close to having washboard abs. Still a healthy weight! Going for 29.5" waist, which is said to be the average waist size of college swimmers (I'm in my 50s). :-)
Chef AJ, thank you for your effort and find the best to educate us. We learn and benefit a lot from your interviews. Blessings.
My pleasure
I always learn a lot when Dr. Fuhrman is a guest! Thank you 😊
Glad you enjoyed it!
As always great show!
Chef AJ, Congratulations on Season 2. This was an information packed episode! Thank you!
Glad it was helpful!
Thanks to both of you! You have both contributed to improving my health in a way that I believe is sustainable, satisfying, and can last forever. This is not a diet - this is a new way of living.
OMG! My husband just listened to this entire video with me! We both eat WFPB but he is inclined to eat more vegan junk food ie vegan cheeses , sausages, and mayo. Now he's talking about cutting down on those and maybe cutting them out altogether! Thank you Chef AJ and Dr Furman!
Fantastic!
Hooray - I love Dr Fuhrman! I'm currently reading Eat for Life and it's so interesting. You can be confident you're getting all the best information there is about food and health.
Back again, had to say he is the best. Thank you for these videos.
Glad you like them!
Dr Fuhrman really is so passionate and compassionate :) a great combination. And thank you Chef AJ, for beginning this new season! Looking forward to all the new things to come.
Our pleasure!
What a fantastic episode!!! Thank you so much for bringing these masterminds of all things health related to our screens. Amazing! :-)
He’s my favorite!! I love him!! So funny!! Knows the science!! He treats people like individuals❤️❤️
Thank you, Chef AJ for sharing this wonderful interview with one of my favorites, Dr. Fuhrman. BTW, his latest book Eat For Life is excellent.
Wonderful!
His face when he threw the papers...I'm dying LOL:)
I’m glad someone else saw that too 😂
@@bkwats1017 I couldn't stop laughing😂
@@Raquel-gj8tf I’d hate to be that guy when he finished the interview! 😳
@@bkwats1017 Right! If it were me I'd be running😂
@@Raquel-gj8tf etk
I love your channel AJ, this is life saving information, thank you ❤️
You are so welcome!
Wonderful interview! Thank you Chef AJ and Dr. Fuhrman!
Our pleasure!
I re-listened 3 times!! (So not to miss a word and let it all sink in)
I always love learning from Dr. Fuhrman 😎
Me too!
Enjoy hearing Dr Furhman, although I eat more like you. Love my potatoes. I love to hear the science from him.
Thank you Chef AJ for all you have done this past year. I am happy to see you are taking a week off in August, but you deserve much more. And give my thanks to Charles, because I know he must be helping you.
Thanks so much!
Two wonderful people one great interview! Thanks chef👍🏻🌷🌷👍🏻
Glad you enjoyed it
Great interview with Dr. Fuhrman Chef AJ! I really enjoyed it!
Glad you enjoyed it!
He’s the best. Thanks for the interview.
I wish i could find a Dr.Joel Fuhrman here in France !!!!!!!!
We need a coaching class for implementing big lifestyle changes at home and lovingly get the bad food out of the house without losing our minds or divorcing spouses or giving our kids eating disorders because it’s definitely confusing for children when parents don’t agree on diet.
Good point, Jennie, as I have a teen who doesn't think the quality of the food matters and I don't want to give her a complex, but my husband doesn't want to eat my diet so it has kind of divided the family in that way. For now I compromise on snacks a bit, but I only will cook WFPB for meals and I keep it super simple like beans and rice so they will eat it. If you have any ideas on how you are doing it I would love to know!
Hi Jennie! I'm in the same boat. I just try to eat as best as I can for myself. I can't force my family to eat the same as me I can only be an example.
I want to be a coach like that, but I don't work in the medical field. I'm retiring from education in a couple years...time to certify but not sure what one to go with.
Food addictions: oils, starchy foods and grains can be such trigger foods. I love Dr Fuhrman's straightforward approach.
Good job. Thank you dr. J. Fuhrman
Ordered Dr Furhmans book and waiting for it to arrive.
I am a lone wolf in the way I eat, luckily I'm supported at home but we just understand everyone makes their own choices. You make the choice of what goes in your mouth, not your kids or spouse. Make good choices and maybe they will too😁
Just amazing that there are only 25, 716 views! Life changing information. Thank you so much to these two!!
Glad it was helpful!
What an honor! Thank you.
You bet!
Loving that top Chef AJ! You look gorgeous. Congratulations on your over year anniversary of the show. You've done so many great interviews over this last year. It's great to continue to learn and grow on this WFPB SOS-free journey!
Thanks so much♥️
Nobody better in the health business! He is so smart!! So science based! ❤️❤️🌱🍐🍊🍌🫐🫑🥒🥬🥦🍆🍅🥝🧅🥕🌽🍇
Excellent! Thank you both so much! :)
Our pleasure!
He is brilliant!
He said if you weigh 140lbs and are overweight it's not good enough. Tough but true. I need to get serious!!!
Side point. I went to a standard grocery store today and it's been months since going. I was astounded by all the junk processed sugar food there is. I've been going to Sprouts and Trader Joe's. It was shocking since my life and views have changed on how much "junk" is out there in the SAD.
Yep, they design, advertise and stock the stuff that sells the most regardless of health effects. Maximum profit > all
Excellent info about WBC!!!! Thx!!
Love him he's wonderful.
Love the idea of fasting!. Have been fasting since teen age. 🌱👍🤗 Great podcast!
Thank you so much. I respect Dr. Fuhrman for his evidence based research.
You are very welcome
It was a great interview Chef AJ, thank you, I really enjoyed it
Glad you enjoyed it
This was amazing. What a great kick off to Season 2. Happy Birthday!!!,🌷🌼🌺
Thanks for great recipes in all your videos, Chef AJ!
Glad you like them!
An excellent interview...thank you!
Glad you enjoyed it!
Yes he sure has helped me over the years
Leucosyte blood count explained 20:10 - very valuable information to physicians.
Thanks so much for all the great videos, Chef AJ! AND you look especially beautiful today, positively glowing.
Thank you!
Thank you for a great year and thank you for this interview as well, wonderful xx
Glad you enjoyed it!
Great info as always so articulate
Chef A.J. You look gorgeous! Thank you so much for all you do.💗
Thanks so much♥️
Thank you! Dr. Fuhrman in #1!!!
You're very welcome!
Great interview... so helpful!!
Glad it was helpful!
You look beautiful today AJ. The top looks very nice on you. Happy anniversary, many more
Thank you so much!
Wow... one of the better videos... salt add no more than 750 mg of sodium per day if needed, calories do matter, support from the family...
Oils explained 6:55 ->
Thank you!
Thank you for sharing this information, Dr Fuhrman.
I’ve started to doubt while ago about oils, because here in Italy especially olive oil is considered essential in our cuisine and even doctors promote it in moderation for its good proprieties .
Therefore is better to eliminate it or still using it in little portion?
Better to eliminate it for many reasons.
Just had one doze of pzifer as only one available ! But will be waiting for new updates before getting another shot ! A good interview !
Dr. Fuhrman tells it like it is! Very few doctors want us to know the truth
I love what he says about metabolism. Everyone is different and the nutritarian diet style fits me.
I mostly like his ideas but don't eat all the foods he says. He has very good information and is inspiring.
Thank you for easing my mind about my low white blood count. All my doctors and my research on my own have led me to believe something was wrong with me. I feel a burden has been lifted with your explanation of the reason my wbc count is lower than conventional norms.
Happy birthday chef Aj. Love your shows.
Thanks so much
Excellent book on Metabolism is Burn by Herman Pontzer. Reading it now.
Thank you so much!!
You're welcome!
I love this guy! ❤️
Thank you
You're welcome
Believe me I try to listen to him but I just can't do it~! Love you though, Chef A.J.!
Important 25:00 !! Blend it raw, then in the water and cook it!! He is a genius!!
Thank you soooo much
Welcome 😊
Congratulations on your anniversary!!
Thank you so much 😀
You look gorgeous Chef AJ
Wow, thank you♥️
Team up with 3 people to buy vanilla powder that way it doesn't go bad.
We have credit cards! Ask for forgiveness not permission when the partner gives you the side eye!!!🤣
Wow!
OMG he mentioned my life haha...5’4 145 lbs with too much fat in my diet!!! Lol omg I need to work on this.
5’4” at 145 is NOT overweight at all.
I used to be 5’4 and 145 lbs and now I am 124 since implementing Dr. Fuhrman’s information. Boy do I feel better and look better. I don’t get all of those sinus infections from seasonal allergies that I used to get, and here I am 4 years older...
That's a healthy BMI and I watch my weight too but I go for waist size most important. Waist/height ratio should be less than 0.5 and waist/hip ratio should be less than 0.9. They are far better predictors of health outcome than weight. I had to lose more weight to get the waist size down appropriately. Best wishes. By the way, there's articles on Wikipedia about those measures and the science behind them.
You can’t force people around you to eat a certain way. You stated why does the wife allow that. lol the wife does not control people in the household. She’s to be supportive and be a good example not force people you love to do things. That’s not a loving family. I think Dr. Furham explained it very well.
Please help me. I just had a stent and on gobs of drugs? Should I stop them all and go on the plant diet?
check with a plant based or lifestyle medicine doctor as to how to transition off any drugs after starting a plant based diet.
Chef AJ, I have a question for Dr. Fuhrman ... I have had a quadruple bypass, can I have nuts and seeds? Thank you. Great information.
You may want to reach out to him through his website--he doesn't respond to these comments.
You know you can trust someone who calls his own product 'expensive!'
I cook for a big family. I don't eat their food. I don't eat the dog's food either. I eat my own food.
Anyone who disliked this is a fool.
Right? They both deserve a thousand likes.
Where can i purchase that vanilla powder?
It's on my amazon page here: www.amazon.com/shop/ChefAJ
Green tea is a hyper accumulator of flouride. It’s been reassessed lately and the flouride winds up doing more damage than the benefit from the tea.
Wow! Could you please link the study?
I’m absolutely confused Dr Fuhrmam advocates the use of fish oil!
Dr. Fuhrman does not advocate the use of any kind of oil, but rather advocates the use of whole foods such as nuts and seeds.
Personally I'm exactly the opposite of what he described about oils and fat. As long as I'm eating low carb vegetables with my oil I can eat a small amount and stop. Carbs are what make me constantly hungry.
I'm so frustrated because I eat healthy, no oil etc, walk 2 miles a day and I don't loose weight.
@@cheezheadz3928 I don't but I've decided to cut out my teas with almond milk. I also sweeten it with maple syrup and that will be gone as well. All of my labs came back fine. I just think menopause is just hell and it's slowing everything down. It's discouraging but I will continue marching on.
@@sosoutherncustomequestrian4598 having someone experienced review a food journal would really be worth the effort (someone that is like minded of course, such as for McDougall Maximum weight loss, applying the principles of calorie density). That's the core of how I work with people, they keep a VISUAL journal, all pictures and brief captions, rather than calorie counting written apps. From the outside, its easy to help someone identify what's getting in the way of their progress. For the record... I disagree that menopause has to equal extra weight ;) calorie density is king.
I know the feeling, I have been plant based...no oil , sugar, salt, nuts or avocado in 2 yrs...my husband lost 25 lbs and I lost 5. I cycle 20-50 miles a day work out with weights and do yoga...???
I was going to ask if menopause was a factor because I am struggling with the weight myself when just 2 years ago I’d have to overeat just so I wouldn’t lose weight.
More calorie dense foods tend to get to me. If I control or eliminate some problem foods, then I'm better but I still track calories to be sure. I have a weight goal though. Best wishes.
How long on a plant based diet to improve HDL?....my father 3 stents... ask him stop with fish and eggs... I guess he heard me TRIGLYCERIDES 208 and HDL 28😱😱😱asked him stop olive oil too!!!!🙏🌱🌱🌱🌱🌱
I don't know how long it takes, but sounds like he is on the right track now...
@@CHEFAJ 😍 😘
@@CHEFAJ 🇧🇷🌱