I went to Nostr global and its all just chinese stuff and spam. now I have to follow everyone I come across that isn't a bot. How can this be fixed? is there a white list (no pun intended im black) available? maybe like a language based list

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Try to add a bunch of paid relays

Here is a good list:

Relay.exchange

Kick the free relays out after adding the paid ones. After a moment your global feed should be much cleaner. After following all the plebs on paid relays you can begin to add the free relays again to not miss the other plebs.