HEALTH TIPS FOR TODAY
1. Start your day with a glass of water.
Your body goes quite a few hours without hydration as you sleep. Drinking a full glass of water in the morning can aid digestion, flush out toxins, enhance skin health and give you an energy boost.

2. Begin with something positive.
Wake up and do something that inspires you like journaling, walking in nature, or other hobbies. Whether it’s productive or relaxing, beginning your morning on the right foot can cultivate a positive mindset and set the tone for the entire day.

3. Get plenty of sleep.
Sleep is just as important as eating healthy and exercising. From improving your productivity and concentration to helping support your overall health, getting the recommended hours of sleep per night can have a major impact on your wellbeing.i

4. Get some fresh air.
Whether you get outside for some exercise or to read a book in the sunshine, you should take at least 30 minutes a day to get some vitamin D.

5. Get moving throughout the day.
Try the stairs instead of the elevator, take short walks around your office or ride a bike instead of driving. Vigorous exercise is essential but moving throughout the day will keep you energized, as well as benefit your mind and body.

6. Track your steps.
Tracking your steps will help you see how much you’ve actually moved throughout the day and may even encourage you to challenge yourself to reach a certain amount of steps every day.

7. Give your eyes a rest.
Eyes become easily strained when you’re constantly focused on your computer screen. Reduce the risk of tired eyes by looking away from your computer for at least 20 seconds in 20-minute intervals.

8. Eat real food.
Real food is whole, single-ingredient foods that are unprocessed and free of additives. Incorporating these foods into your day can help improve your health, manage your weight and give you energy.

9. Snack smart.
It’s easy to mindlessly snack throughout the day, so make sure your snack choices aren’t weighing you down. Mixed nuts, veggies, Greek yogurt or even a piece of dark chocolate are all great options that will keep you feeling satisfied.

10. Take your vitamins.
Multivitamins contain vitamins and minerals that are essential to your health. No matter how healthy you eat or what diet you follow, it can be difficult for your body to get all of the nutrients it needs from food. Research your options and find a multivitamin that fits your needs and supports your health.

11. Get some alone time.
Spending time alone can be extremely beneficial for your mental health. Get to know yourself, figure out what you want and start living your most purposeful life.

12. Try something new.
Join a book club, sign up for a class, start cooking. Try something new at least once a month. Making a point to keep learning throughout your life can keep your mind lively and engaged.

13. Schedule your appointments.
Visit your dentist twice a year, make sure you’re getting those annual checkups at the doctor and schedule the recommended screenings for your age group. Make your health a number one priority.

14. Make time for your friends and family.
Spending time with your friends and family may not seem like a top wellness tip but it is vital. Humans are social beings and rely on other humans to maintain their mental, emotional and physical help. Setting time aside to spend with your loved ones can help relieve stress, increase self-esteem and lead you to make more positive choices.

15. Take care of your skin.
Building a daily skin care routine can help you maintain overall skin health or improve concerns like acne, scarring or dark spots. Find a cleanser, serum, moisturizer and sunscreen and give your skin the love it deserves.

16. Limit blue light before bed.
The blue light emitted by your tech devices may be the cause of those restless nights. Put your phone or laptop away at least an hour before bed to set yourself up for a good night of sleep.

17. Manage your money.
Money worries are oftentimes a big source of stress for some people. Saving for the future, home mortgages and paying off loans—it all adds up. Create a priority list for yourself and determine a realistic budget to provide yourself some relief.

18. Practice gratitude.
Oftentimes, we tend to focus on what we’re lacking in life instead of focusing on the things that we do have. Start measuring your worth by your successes rather than your deficits by keeping track of the things that go well in your life.

Maintaining a healthy lifestyle doesn’t have to be a daunting task. These wellness tips are small steps you can take to make big changes in your life.

I was reading a book called Your Brain on P*rn by Gary Wilson a few weeks ago... and let me just say, I haven't looked at my phone the same since, am still reading ,
The man explained things I wish I knew at 13. He said your brain reacts to p*rn the same way it reacts to cocaine.

Like, your neurons are not even being humble about it. The brain literally goes, “Ooooh dopamine!” and rewires itself to chase that high like rent is due.

It hit me deep when he said this generation isn’t just struggling with lust, we’re struggling with hijacked reward systems.

That’s why you can’t focus, can’t connect, can’t sleep, can’t love, your brain is fried, not broken.
And it’s not just science talking. I went into a rabbit hole after that.
Do you know centuries ago, philosophers were already warning about this stuff?

There’s a quote often attributed to ancient empires that said:
“If you want to destroy a nation, flood it with n*dity and broken families.
The rest will fall by itself.”
Even the Indian spiritualists and monks, people who’ve meditated more hours than I’ve been alive, said this centuries ago.

They warned that s*xual energy, if not respected, can ruin the strongest men and even empires.

These guys would fast, meditate, avoid eye contact, and sit under trees for 30 years just to avoid what some of us casually open on lunch break
They weren’t being dramatic. They were protecting their minds.

Because the mind is the battlefield, and p*rn is an invisible weapon.
Silent. Shameful. Easy to access. Hard to unsee.

I was addicted for years. Not because I wanted to be, but because I was lonely. Empty. Bored. Angry.
And it felt like the easiest escape.

I didn’t need to talk to anyone. Just click, scroll, watch, hide. Until hiding became a lifestyle.
But healing started when I realized:
I wasn’t just watching p*rn.
I was avoiding pain.

I was feeding my lust and starving my soul.
I was substituting quick pleasure for real purpose.
And slowly, I was losing me.
So I made some changes.
I blocked sites.

Deleted apps.
Got accountability.
Started journaling.
Working out.
Learning.
Creating.
Reading.

And building a life that doesn’t need escapism.
Listen p*rn is not just “bad for you.”
It’s a system built to keep you distracted, addicted, emotionally numb, and spiritually weak.
If you think it’s “just entertainment,” congrats. That’s exactly what the billion-dollar industry wants you to believe.
You don’t have to be perfect. But you owe it to yourself to be free.
This is your wake-up call.
You are more than a slave to pixels.
You are powerful.
Gifted.
Creative.
Loved.
And your mind was built to dream, not just scroll.

F O L L O W Blessed Mike

#YourBrainOnPorn
#DigitalDetox
#HealingIsRevolutionary #SelfControlIsSexy #NotEveryPrisonHasBars
#highlightseveryone
#BlessedNation

I was reading a book called Your Brain on P*rn by Gary Wilson a few weeks ago... and let me just say, I haven't looked at my phone the same since, am still reading ,
The man explained things I wish I knew at 13. He said your brain reacts to p*rn the same way it reacts to cocaine.

Like, your neurons are not even being humble about it. The brain literally goes, “Ooooh dopamine!” and rewires itself to chase that high like rent is due.

It hit me deep when he said this generation isn’t just struggling with lust, we’re struggling with hijacked reward systems.

That’s why you can’t focus, can’t connect, can’t sleep, can’t love, your brain is fried, not broken.
And it’s not just science talking. I went into a rabbit hole after that.
Do you know centuries ago, philosophers were already warning about this stuff?

There’s a quote often attributed to ancient empires that said:
“If you want to destroy a nation, flood it with n*dity and broken families.
The rest will fall by itself.”
Even the Indian spiritualists and monks, people who’ve meditated more hours than I’ve been alive, said this centuries ago.

They warned that s*xual energy, if not respected, can ruin the strongest men and even empires.

These guys would fast, meditate, avoid eye contact, and sit under trees for 30 years just to avoid what some of us casually open on lunch break
They weren’t being dramatic. They were protecting their minds.

Because the mind is the battlefield, and p*rn is an invisible weapon.
Silent. Shameful. Easy to access. Hard to unsee.

I was addicted for years. Not because I wanted to be, but because I was lonely. Empty. Bored. Angry.
And it felt like the easiest escape.

I didn’t need to talk to anyone. Just click, scroll, watch, hide. Until hiding became a lifestyle.
But healing started when I realized:
I wasn’t just watching p*rn.
I was avoiding pain.

I was feeding my lust and starving my soul.
I was substituting quick pleasure for real purpose.
And slowly, I was losing me.
So I made some changes.
I blocked sites.

Deleted apps.
Got accountability.
Started journaling.
Working out.
Learning.
Creating.
Reading.

And building a life that doesn’t need escapism.
Listen p*rn is not just “bad for you.”
It’s a system built to keep you distracted, addicted, emotionally numb, and spiritually weak.
If you think it’s “just entertainment,” congrats. That’s exactly what the billion-dollar industry wants you to believe.
You don’t have to be perfect. But you owe it to yourself to be free.
This is your wake-up call.
You are more than a slave to pixels.
You are powerful.
Gifted.
Creative.
Loved.
And your mind was built to dream, not just scroll.

You’re not healing because your body still thinks you’re in a warzone.
Yes, even with your green smoothies.
Even with your sea moss and your 5AM journaling.
Even with all the “high-performance” habits you copied from some guy on YouTube.
Let’s stop lying to ourselves.
Healing is not just about food, supplements, or routines.
It’s about safety.
And some of you are still sleeping beside what your body sees as a threat.
A man you don’t trust.
A woman with venom as potent as black mamba.
A job that’s killing your soul.
A house that feels like trauma in wallpaper form.
You think your problem is your gut?
It’s not just your gut.
It’s your nervous system.
Your body is still bracing.
Still waiting for the next shout.
The next slap.
The next betrayal.
The next emotional landmine.
So, you’re bloated.
You’re not ovulating.
Your digestion is trash.
Your libido is gone.
Your cortisol is always high.
Your sleep is a joke.
Because your biology is not ******.
It won’t heal in danger.
And safety is not a Pinterest board—it’s a signal.
You want to heal?
Ask yourself:
– Do I feel safe in this body?
– Do I feel safe in this bed?
– Do I feel safe in this life?
Because until the answer is YES…
Your healing will remain halfway.
Your hormones will keep fighting you.
Your organs will keep holding their breath.
You can’t meditate your way out of a toxic marriage.
You can’t supplement your way through chronic disrespect.
You can’t turmeric your way through emotional neglect.
Sometimes the cure is not another protocol.
It’s leaving the damn room.
Your body has been whispering.
Now it’s screaming.
Create safety.
Not just strategy.
Not just schedules.
Safety.
That’s where healing begins.

Good morning Royalties

Let's do some gratitude journaling today.

Sometimes we feel unfulfilled but when we're able to write down the things we're grateful for, we'll definitely find a sense of fulfillment. Journaling is a form of expressive therapy.

A gratitude journal is a diary of things for which someone is grateful. Keeping a gratitude journal is a popular practice in the field of positive psychology. It is also referred to as “counting one's blessings” or “three good things”.

Keeping a gratitude journal can enhance your overall wellbeing, helping you nurture your mental, emotional, and physical health. Researchers have found that people who regularly write in a gratitude journal tend to feel happier, self-aware and experience fewer feelings of loneliness and isolation.

*Gratitude Journal prompts for this week*
What is one thing that you love and why should other people love it?

What do you wish someone had told you about love?

Write about someone you've
never met but who has enriched your life in some way.

What is your favorite time of day to be outside? What do you like about it?

What is something that you can do today that people 30 years ago couldn't?

Choose 3 people to say thanks today. Write about why you are thankful

What three things could you let go of that would give you more time, energy, and peace?

How to begin;
When you choose which prompt to use, begin writing with, 'I am grateful ....'

I wish you the best of connection with yourself and its endless abilities. Feel free to reach out, if you need some support with getting started.

Gratitude journaling is one of the beautiful therapeutic techniques we'll have during our Wellness Retreat beginning July 5 in Buea, Cameroon. Feel free to sponsor a loved one to attend.

Never forget to keep unveiling your uniqueness because it is within you that BLISS is found. I love you

#stellaeyabi

How to Post on Social Media in a Way That Builds a Strong Personal Brand that Makes Money

You can post on social media for 10 years and still have no brand, no clients, and no income.

Do not confuse the difference between popularity (having many followers and likes) and a brand.

There are people who have many followers, but when they post something to sell, no one buys. That is popularity without a strong brand. There is a reason for that.

Posting alone is not strategy. Visibility without clarity won’t build a brand you can monetize.

Here’s how to post on social media in a way that builds a strong personal brand you can monetize, with systems, scale, and strategic clarity.

1. Stop posting for likes. Start posting for positioning.
You’re not here to entertain (except you are in the entertainment industry).
You’re here to signal & build authority, build trust, and attract aligned buyers.
When you post for positioning your posts will address issues like these:
- “Here’s the problem I solve.”
- “Here’s what I’ve helped others achieve.”
- “Here’s how to work with me.”
- "Here's how this and that works."
- “Here’s a mistake people often make — and what to do instead.”
This kind of content doesn’t just inform, it positions you as a trusted authority.
Don’t just show up. Show up with strategic purpose.

I have a free course for you to help you grow your value & distribute more value. Get Value Ascension Course now here: https://stan.store/Joybert

2. Build a branded content ecosystem (1 →Model).
Pick 3–4 content lanes tied to your brand and monetizable identity:
Your skillset
Your results or client wins
Your thought process or framework
Personal stories that reveal values & mission
Career and industry stories that reveals impact
Rotate consistently. Let people remember and repeat who you are and what you solve. (read that again)

3. Write a bio that opens doors — not confusion.
When I look at somepeople's bio on social media, sometimes I am like....(let me not say it ahah)
Your bio should say:
- Who you help
- What you help them achieve
- How they can start working with you
Clarity > Cleverness
People don’t buy mystery. They buy solutions.

4. Create posts that are bridges — not broadcasts.
Every post should do one or more of these:
Educate
Solve a problem
Invite action
Build trust through proof or story
Make your offer visible
Don’t just talk. Lead people somewhere.

5. Use testimonials and results like marketing assets.
- Screenshot kind words
- Share before/after snapshots
- Tell client transformation stories
- Highlight how your method works
Social proof is not bragging. It’s trust fuel.

6. Use your pinned post like a 24/7 sales rep.
Pin a post that introduces:
- Who you are
- What you do
- Who it’s for
- How to get started (Add your contacts)
Let your first impression carry conversion weight.

7. Turn your best-performing posts into repeatable series.
If a post works, don’t post once and move on.
- Turn it into a mini-series
- Create a workshop around it
- Build a paid product from it
Scale your best work. Don’t let it die in the feed.

8. Repurpose across platforms with intentionality.
One message. Multiple formats:
- Facebook post - LinkedIn thread
- WhatsApp voice note - Instagram carousel
- Live session - YouTube short clip
Brand consistency breeds recognition.
Recognition builds trust.
Trust drives income.

9. Include calls to action that lead to real conversations or conversions.
- “Comment YES for the free guide.”
- “DM me ‘READY’ to work together.”
- “Click the link in my bio to book.”
If people can’t take the next step, you’re not building a brand, you’re just journaling and making social media noise.

10. Track what converts. Build systems around it. (systems thinking)
- What kind of post attracted clients?
- What language got people DMing?
- What structure made your offer clear?
Turn insights into content SOPs. Build a brand that works while you rest.

Which of these points challenged you? COMMENT “BRAND BUILDER”

Dr. Joybert Javnyuy
I Help Experts & Institutions to Extract, Package & Monetize Specialized Value | Book Me to Train, Coach & Speak |

Morning Routines of Highly Successful People

"Success leaves clues." One of the biggest clues is found in how successful people start their day. Before the world wakes up, high achievers are already setting the tone for a productive and intentional day. From Oprah Winfrey to Tim Cook, they understand the power of mornings.

A winning morning routine often includes:

Early rising: Waking up before distractions start.

Mindfulness: Meditation, prayer, or breathing exercises to center the mind.

Gratitude journaling: Writing 3–5 things you’re grateful for shifts your mindset positively.

Exercise: Movement boosts your energy and brain function.

Learning: Reading or listening to podcasts expands your thinking.

Daily planning: Prioritize tasks for a focused day.

Create your morning routine and commit for the next 7 days. The secret isn’t in the complexity—it’s in the consistency.

Welcome to Safe Space — a sanctuary for the soul, the heart, and the mind.

Here, we embrace healing, growth, and real talks. This channel is a gentle refuge where stories are told, voices are heard, emotions are honored, and no one is judged. Whether you're navigating mental health struggles, rediscovering your identity, healing from pain, or simply seeking peace, Safe Space is for you.

You’ll find a blend of emotional wellness content, inspiring voiceovers, affirmations, real-life confessions, brotherhood/ sisterhood chats, and spiritual encouragement. We also explore healing through creative expression—spoken word, journaling, storytelling, and more.

This is a place for both men women, for dreamers, for the hurting and the healing. A space where faith meets vulnerability, where your truth is welcome, and your journey is respected.

You are safe here. You are seen. You are not alone.

THIS IS STILL ON WEIGHT LOSS.

1. Nutrition: The Foundation of Fat Loss

Why it matters: You can’t out-train a poor diet. Around 70–80% of weight loss happens in the kitchen.

Actionable Tips:

Calorie Deficit: Your body needs fewer calories than it burns. Start by reducing your intake by 300–500 calories/day. This results in about 0.5–1kg of weight loss per week — a healthy pace.

What to Eat:

Proteins (essential for fat loss & muscle maintenance): Chicken breast, fish, tofu, Greek yogurt, eggs, lentils.

Complex Carbs (for energy, fiber): Brown rice, quinoa, oats, sweet potatoes.

Healthy Fats (keep you full): Avocados, nuts, seeds, olive oil.

Vegetables & Fruits: High in fiber and nutrients, low in calories.


What to Limit:

Sugary drinks (soda, energy drinks, too much fruit juice)

Processed snacks (chips, candy, cookies)

Refined carbs (white bread, white rice, pastries)


Meal Tips:

Prep meals in advance.

Use smaller plates to control portions.

Eat slowly — your brain takes 20 minutes to register fullness.


2. Exercise: Burn Calories & Build Muscle

Why it matters: Exercise helps boost metabolism, preserve muscle, and improve overall health.

Workout Strategy:

Cardio (3–5x/week): Brisk walking, jogging, cycling, swimming, or dancing.

Start with 30 minutes a day — even 10-minute chunks work.


Strength Training (2–4x/week):

Focus on big compound moves like squats, lunges, push-ups, planks.

Strength workouts burn calories during and after the workout (afterburn effect).

No gym? Bodyweight exercises at home work too.


Active Lifestyle (daily):

Take stairs instead of elevators.

Walk after meals.

Set a step goal (start with 6k, aim for 10k steps/day).

3. Sleep, Stress, & Mindset

Sleep:

7–9 hours/night.

Poor sleep disrupts hormones like ghrelin (hunger) and leptin (fullness).


Stress:

Chronic stress = more cortisol = increased belly fat + cravings.

Try meditation, deep breathing, journaling, nature walks.


4. Track Your Progress (but not just the scale)

Take photos every 2 weeks.

Measure waist, hips, thighs.

Track energy levels, sleep, strength gains.

Use the scale only as one data point — don’t let it rule your mood.

5. Keep It Sustainable

Start with habits you can stick to long-term.

Don’t crash diet or eliminate entire food groups unless needed for medical reasons.

Allow room for occasional treats — balance, not perfection.

*BILLIONAIRE TONICS*

GET MOTIVATED

* Sustaining Momentum and Accountability *

Key Points:
*■ Sustaining Momentum:*
Consistency in self-discipline leads to long-term success.

*Quote:* “Success is the sum of small efforts, repeated day in and day out.”.

*■ Tracking Progress:*
Use journaling and regular check-ins to reflect on your goals and adjust strategies.

*Quote:* “What gets measured gets managed.”

*■ Finding Accountability:* Engage with partners or groups for mutual support and commitment.

*Quote:* “Surround yourself with only people who are going to lift you higher.” — Oprah Winfrey.

*Biblical Insight:*
Phip. 4:13: “I can do all things through Christ which strengtheneth me.”

* Final Thought:*
“Start where you are. Use what you have. Do what you can.”

*AMB EBUKABEST CARES*

Mental Clarity – Clear your mind by journaling or spending time in nature. #SifonSambo #YouAreNotAlone #WomensHealth

Practice Gratitude Journaling
Write down three things you're grateful for every day to shift your mindset and boost happiness. #SifonSambo #YouAreNotAlone #WomensHealth