HEALTH TIPS FOR MEN
To stay healthy, men should focus on regular exercise, a balanced diet, sufficient sleep, stress management, and regular checkups. Additionally, it's important to be mindful of alcohol consumption, avoid smoking, and maintain a healthy weight.
Detailed Tips:
Regular Exercise: Aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week, such as brisk walking, jogging, or swimming. Incorporate strength training to build muscle mass and bone density.
Healthy Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean protein. Limit processed foods, sugary drinks, and excessive amounts of red and processed meat.
Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Lack of sleep can negatively impact mood, energy levels, and muscle mass.
Manage Stress: Incorporate stress-reducing activities into your routine, such as exercise, meditation, or spending time in nature.
Regular Checkups: Schedule regular physical exams with your doctor to monitor your overall health and screen for potential problems.
Limit Alcohol: If you choose to drink alcohol, do so in moderation.
Quit Smoking: Smoking significantly increases the risk of various health problems, including heart disease, cancer, and stroke.
Maintain a Healthy Weight: Being overweight or obese can increase your risk of heart disease, diabetes, and certain cancers.
Be Mindful of Weight: Monitor your weight and take steps to maintain a healthy BMI.
Sun Safety: Protect your skin from sun damage by wearing sunscreen, protective clothing, and avoiding prolonged sun exposure during peak hours.
Socialize: Maintain social connections and engage in activities that you enjoy.
Stay Hydrated: Drink plenty of water throughout the day.
Limit Screen Time: Reduce prolonged periods of sitting and screen time, which can negatively impact physical and mental health.
Be Aware of Family History: Knowing your family's health history can help you identify potential risks for certain conditions.
Get Vaccinations: Stay up-to-date on recommended vaccinations.
Be Proactive: Take charge of your health and make informed decisions to improve your well-being.

How i battle from 11pm with sleep to stay awake and post in gada.chat

When The World Sleeps.. I Lay Broken Inside.. When The World Is Awake.. My Heart Cries For Death.. Living Hurts More Than Dying..!

HOW TO BE POOR AND HOW TO GET RICH — The Choice is Yours
If after 4 years in a higher institution you’re still roaming the streets looking for a job, you need to hear this: you’ve failed—monumentally.
Let’s stop pampering mediocrity. We’re in a country where truth sounds like hate because too many people are emotionally allergic to accountability.
How do we explain that someone who studied Business Administration is now begging a secondary school dropout for job opportunities?
How do we have graduates of Agriculture going hungry, when food is gold?
Here's the bitter truth: poverty is not always a curse from the devil; often, it’s a system we’ve bought into with our mindset, our ego, and our excuses.
Let’s break this down:
1️⃣ Pride: The Graduate Mentality Trap
We want soft life. AC offices. Clean suits. Titles. But reality doesn’t pay you for your degree; it pays you for value.
Artisan jobs are dying. In 10 years, Nigeria may have no more plumbers, welders, painters—everyone is chasing office jobs. Yet, the ones creating generational wealth are those with tools in their hands and solutions in their heads.
Being a graduate shouldn’t stop you from picking up a skill. The world is changing, but are you?
2️⃣ Get-Rich-Quick Syndrome
Everyone wants to hammer, but no one wants to suffer.
There was a lady in my former church who kept disturbing me about venturing into tech because she heard I make good money. What she didn’t see were my 7 years of trials, the 2 years of no clients, the cancelled N2M deals, the sleepless nights, the rejections.
You want what people have, but can you handle what they went through?
Wealth takes time. 5 to 7 years of focused grind—minimum. Stop starting today and expecting harvest tomorrow. That’s not entrepreneurship; that’s fantasy.
3️⃣ Lack of Mentorship
We spend millions to learn how to drive. But who teaches us how to make money, live purposefully, or build wealth?
When Dr. Stephen Akintayo charges for mentorship, people cry scam. Yet they spend the same amount on phones, parties, and clothes. Poverty thrives where knowledge is undervalued.
Mentorship is not free—it demands money or service. But it shortens your journey by years. Find someone ahead of you and serve your way into wisdom.
4️⃣ The “Only Me” Mentality
We compete instead of collaborate. We want to outshine, not uplift. But the wealthiest communities—like the Jews—grow as a unit.
Africa needs to understand: teamwork will take you farther than talent.
5️⃣ Lack of Integrity
Our handshake is not worth a promise. We lie, we cheat, we scam—then pray for breakthrough.
We must return to honesty, accountability, and trust. You can’t build lasting wealth without a name people can vouch for.
6️⃣ The Mentality Problem
Survival Mentality: Just eating and breathing is not the goal of life.
Receiver’s Mentality: Always collecting, never creating.
Hunter’s Mentality: Eat today, die tomorrow. No long-term vision.
7️⃣ The Bandwagon Effect
You start what’s trending, not what’s purposeful. That’s why we have failed forex traders, half-baked tech bros, and abandoned POS kiosks everywhere.
Purpose is personal. You must find your lane, not just follow the noise.
8️⃣ False Priorities
We put all hope in:
God (without work)
Classroom education (without skills)
Government (without responsibility)
Faith without works is dead. Education without action is useless. Government without personal accountability is hopeless.
9️⃣ Mindset is Everything
Until your mind changes, your life can’t. You cannot carry a poor man’s mentality into a rich man’s future. Wealth starts from within.
Environment Shapes Destiny
Your location can limit your vision. Surroundings influence success. You can’t live in a dump and dream of a palace without mental relocation first.
Move. Change your crowd. Redesign your inputs.
Until you break these chains, you will remain exactly where you are: educated, frustrated, and broke.
The choice is yours.
Be poor. Or rise. Your future is not a prophecy; it’s a decision.

If this message stirred something in you, do this:

Like this post
Drop a comment that says “I choose wealth!”
Share with someone who needs this brutal truth
Follow me — Damilola Adewuyi — your personal and business development partner
Let’s walk this journey together. I share real truths, real strategies, and real steps for growth — no fluff, no gimmicks.

*Your Real Life Partner Is Not Your Spouse!*

Not your mom.
Not your dad.
Not your spouse.
Not your dear friend
Not even your children.

*It’s Your Body!*

The one thing that stays with you from birth till death is the one you often ignore —
Your Body.

When your body is tired, it whispers.
When you don’t listen, it screams.
And when it finally gives up,
no one else can carry that consequence but you.

What you eat.
How you sleep.
The way you handle stress.
The exercise you avoid.
The sugar you won’t stop eating.

They are all love letters or hate mails to your body.
And your body is always reading them.

You can replace a job.
You can marry someone else.
You can disown whosoever.
You can borrow money.
But you can’t trade bodies.

So start showing up for your realest partner...

—Eat with intention.
—Move daily.
—Sleep like it’s sacred.
—Think thoughts that nourish, not that which poison.
—Say no to stress that’s killing you slowly.

Your body is not a container.
It’s a companion.
Treat it like it matters — because it does.

Indeed, *Your body is where you live... Take very good care of it!*

*INDEED NO ONE HAS IT ALL*

*AJARAT* a mad woman, sleeps under the bridge, but in her hands are twin handsome boys she gave birth to some weeks ago.

*AISHA*, living in a posh house, drives posh cars, went to the best hospital in town for ante-natal care, but see her crying for she has another miscarriage.

*HALIMA*, beautiful, good job, good house, good husband yet her pillow *suffers* every night with wetness of her *tears*, because she is yet to *conceive*.

Hmmmmmmmmmm!

*Life* is deep, who can *understand* it?

*FRANCIS*, lives with his parents, his father is a poor *carpenter*, he goes to school on foot every morning with empty stomach, yet he is exceptionally *brilliant*.

*TONY*, a son of a wealthy *politician*, goes to school, with escorts and assorted food and drinks, yet he cannot *assimilate* what he is being *taught*.

*PETER*, son of a medical *doctor*, *crippled*, he cannot help himself, his *father* cannot help him yet he *treats* others and they get *healed*.

*What* *is* *in* *this* *life* *self*?

*We* all have it in *bits*, that is the irony of life. So why the *bitterness*, the *envy* , the *anger*, let's learn to *manage* our bit and see how we can make it *better*.

*FUNMI*, *virgin*, focused, *intelligent*, but she was *raped* on her way to school, she became *pregnant*, and life was on hold for a *moment*. *Life* ! *Life* !!! *Life* !!!

*JANE* a prostitute, nothing to write home about, *married* to a *good* man, have *four* lovely kids and doing *great*.

*TEMITOPE*, rich *family*, *beautiful*, good *job*, *humble*, but yet have no *man* to call her *own*.

*No* one should *think* he is *better* than the next *person* because we have it in *bits*, as we try to *manage* our bit, let us also *try* to be a *support* *system*.

*No* one is *more*, no one is *less*, we are all *unique* in our *own* *way*.

* It is so *funny* and indeed *pitiable* to see *someone* acting so *proud* and *inhumane* just because he or she has a *slight* *advantage* over *others* in a particular *area* of *life*. *Someday* when *death* beckons, *you* will *respond* with all your cluttering *material* *possessions*.

*We* live by *His* *Grace*. So be *thankful* to *God* and remember your salary is someone's tithe.

*LEARN TO BE HUMBLE AND KIND. MORE IMPORTANTLY, DEEPEN YOUR RELATIONSHIP WITH GOD*

*Life has nothing good to offer, but if you have GOD, all good things will be yours, if you trust Him*.

Have a pleasant day ahead.

12 COMMANDMENTS OF A HEALTHY MARRIAGE


Marriage is a journey, not a sprint. These timeless principles, if practiced sincerely, can make your love life rich, fulfilling, and long-lasting.

1. Never Stop Communicating
A relationship d!es the moment communication breaks down. Talk often. Talk openly. Talk honestly. Whether it’s laughter, serious talks, or simply checking in during the day—keep the conversation flowing. Silence builds walls.

Action Tip: Have daily "heart-to-heart" moments, even if it’s just 10 minutes before bed.

2. Pray Together
Couples that kneel together, stand stronger together. Prayer invites God into your relationship as a counselor, protector, and teacher. Submitting to God helps you submit in love to one another.

Action Tip: Create a shared prayer list and pray over it together weekly.

3. Don't W€aponize $ex
$ex is not a reward or a punishment—it's a covenant bond. Using it to manipulate your partner causes deep emotional wounds. Keep $ex sacred, frequent, and full of mutual affection.

Action Tip: Talk about your $exual needs openly without judgment.

4. No Secrets, No Lies
Hiding things destr0ys trust. Lies may feel small today, but they erode intimacy tomorrow. Transparency builds safety.

Action Tip: Commit to “full disclosure” zones—times when you speak openly with no fear of judgment.

5. Grow Together, Not Apart
Compatibility is not just about shared interests—it's about growing side-by-side spiritually, emotionally, financially, and professionally. Don’t let one partner evolve while the other stagnates.

Action Tip: Take a course, budget together, join a group, or set shared goals every quarter.

6. Make Decisions Together
Marriage is not a solo career. Major decisions must be mutual. When one person leads without the other, resentment builds.

Action Tip: Have a “couples board meeting” monthly to discuss finances, plans, and life decisions.

7. Keep Emotional Intimacy Reserved for Each Other

Let no one be closer to you emotionally than your partner. Don’t let a friend, colleague, or even family member take your spouse’s emotional seat.

Action Tip: Share your deepest thoughts, fears, and joys with your spouse before anyone else.

8. Don’t Stop Being the Lover You Were at the Start
Keep the charm, compliments, and sweet gestures alive. Familiarity should not breed laziness. Keep watering the plant of love.

Action Tip: Bring back “dating days”—even if it’s just a walk, movie night, or surprise text.

9. Don’t Sleep Angry
Bittern€ss multiplies overnight. Don’t give anger a place to sleep in your bed. Resolve issues before you rest.

Action Tip: Use this phrase often: “I value us more than this fight. Let’s talk.”

10. Do Not Cheat, Flirt, or Entertain Infidelity
Even the strongest love will collapse under the weight of betrayal.

Faithfulness is not just physical—it’s emotional, digital, and mental.

Action Tip: Avoid private, flirty conversations with the opposite $ex, and set clear boundaries.

11. Support Each Other’s Dreams and Purpose

Your partner is not just a spouse—they are a person with dreams, goals, and a divine calling. When one pursues purpose and the other doesn’t care, frustration sets in. Be their cheerleader, not their critic.

Action Tip: Ask, “How can I help you get closer to your dream this year?” and follow through.

12. Forgive Quickly and Completely
Every relationship will experience hurt. The difference between a lasting marriage and a broken one is how quickly and sincerely you forgive. Holding grudges pois0ns your connection.

Action Tip: Practice saying, “I was wrong. I’m sorry. Please forgive me.” And be quick to extend grace when your spouse says the same.

Which of these do you think couples struggle with the most?
Share your thoughts

FINAL THOUGHT:
A thriving relationship takes intention, prayer, humility, and consistency. Love isn’t built in a day, but it can be broken in a moment. Guard it, nurture it, and grow in it together.

Which of these commandments speaks to you most today?


You will not fail in marriage in Jesus name

SUCCESS NOW BELONGS TO THE MOST FOCUSED, NOT THE MOST TALENTED.

In this generation, it’s no longer about survival of the fittest.

It’s now survival of the most focused.

It’s now about who knows what they want, and refuses to be distracted.

You can be talented and still fail.
You can be smart and still stuck.

Why?
Because without focus, you’ll keep starting and never finishing.

Everyone is busy.
Everyone is trying.
But only the focused ones are building empires, creating impact, and making money consistently.

Focus is now the real currency.

So what’s stealing your focus?

EXTERNAL DISTRACTIONS

•Social media scrolling
•Endless WhatsApp chats and group messages
•Phone notifications every 5 minutes
•Unnecessary calls
•Excessive watching of movies
•Trying to keep up with every trend
•Consuming too much content without action
•Jumping from course to course
•Attending every training without implementing
•Always being available to everyone

INTERNAL DISTRACTIONS

•Overthinking and second-guessing
•Fear of missing out (FOMO) •Comparison syndrome
•Perfectionism
•Procrastination disguised as “planning”
•Imposter syndrome
•Emotional baggage
•No clarity or defined goals
•Trying to please everyone
•Saying “yes” to everything

LIFESTYLE DISTRACTIONS

•Poor time management
•No structure or routine
•Toxic relationships
•Multitasking everything, finishing nothing
•Inconsistent sleep or rest

If you want to win in this season,

Mute the noise.
Pick your lane.
Protect your focus like your life depends on it because it does.

The world is loud.

You don’t need to do everything.

You just need to do the right thing, and do it consistently.

"As the stars light up the night sky, may your dreams be peaceful and your rest be refreshing. Let go of today’s worries and embrace the calm of the night. Good night and sleep well." #larryB'spen

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.