It's Me

@TimKipchumba Here’s Moi legacy we have another one unfoldin right in your eyes! wikileaks.org/wiki/The_looti…

@TimKipchumba Look at the 24 years moi had it gave us so much right? Be a student of history and think outside your small brain!

We need One single 10 year Presidency term for stability. 5 year term stronger parliament and senate - able to recall President. An executive that has to keep returning to elections each 5 years - doesn’t execute much. Almost anything that can get down, takes not less 5 years! Even projects - JKIA, Expressway, SGR have been 10+ years in their planning cycles.

Choose your life partner wisely.

@BoboWamboiKuria @Zed_shantall

It is below Standard to imagine, a woman who made her name at KTN could not advise her husband that witchdoctors cannot multiply his money, but now wants to advise the Standard about journalism Standards.

Do NOT download his app 😂

@WashiraX Tumia AI 🫴

What lossless PDF compression tools are you using? We are trying to compress supporting receipts from 11 GB down to KRA's 10 MB upload limit. The challenge is that every tool we have tried produces a faded, illegible PDF. KRA cannot reasonably review the document in that state. I am currently using Nitro Pro. What tool or workflow would you recommend?

😼

Employee of the month ako kwa ofisi already na barabara zimefungwa

NOBODY WARNED ME AT 35. SO I'M WARNING YOU. 1. Your parents are not side characters.

@mansang29 AI!

Meet Kalenjin baddies from Eldoret mamae

I'm a cardiologist. After 40, stop guessing about your health. These numbers tell you whether you're building a long, vibrant life — or quietly declining without knowing it. I run these on myself. I run them on every patient I care about. Most are cheap bloodwork. All are available now. And together, they paint a picture no standard annual physical will ever give you. Print this. Bring it to your next appointment. Your 60-year-old self will thank you. ꟷꟷꟷ 𝗙𝗮𝘀𝘁𝗶𝗻𝗴 𝗜𝗻𝘀𝘂𝗹𝗶𝗻 Target: below 5 μIU/mL. Ideal: 3-4. This is the 10-year warning bell your standard panel completely misses. Your glucose and A1c can look "normal" for a decade while your pancreas is working overtime to keep them there. Fasting insulin catches insulin resistance 5-10 years before your A1c moves. By the time A1c rises, the damage is already extensive. 𝗛𝗢𝗠𝗔-𝗜𝗥 Target: below 1.0. Calculated from fasting insulin and fasting glucose. The single best measure of insulin sensitivity. Above 1.0 and your metabolism is already under strain. Above 2.5 and you're insulin resistant — even if every other number looks fine. 𝗛𝗯𝗔𝟭𝗰 Target: below 5.4%. Not below 5.7% — that's the threshold where medicine calls you "prediabetic." By then you've been metabolically compromised for years. Optimal is below 5.4%. Blood sugar mastery is longevity mastery. 𝗧𝗿𝗶𝗴𝗹𝘆𝗰𝗲𝗿𝗶𝗱𝗲 : 𝗛𝗗𝗟 𝗥𝗮𝘁𝗶𝗼 Target: below 2. Ideal: below 1. Your metabolic health crystal ball. This ratio predicts insulin resistance, cardiovascular risk, and metabolic syndrome better than any single lipid number alone. A ratio above 3.5 is a red flag regardless of what your total cholesterol says. 𝗔𝗽𝗼𝗕 Target: below 80 mg/dL for moderate risk. Below 60 for high risk. I've written about this extensively. ApoB counts every atherogenic particle hitting your artery walls. A 2024 analysis found 54% of patients had dangerous levels that standard LDL testing completely missed. If you only know your LDL, you're driving with one eye closed. 𝗟𝗽(𝗮) Test once in your lifetime. 100% genetic. 1 in 5 Americans are elevated. Triples heart attack risk independently of everything else on this list. Diet and exercise cannot lower it. The 2026 ACC/AHA guidelines now recommend everyone be tested. Most never have been. 𝗵𝘀-𝗖𝗥𝗣 Target: below 1.0 mg/L. You can have perfect cholesterol and inflamed arteries silently preparing to rupture. hs-CRP measures the fire behind the plaque. The JUPITER trial proved that finding and treating inflammation saves lives — even when lipids look fine. If this number is elevated, your mouth, your gut, your metabolic health, and your visceral fat are the first places to investigate. 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗 Target: 50-80 ng/mL. Not the bare minimum of 30 your doctor accepts. Suboptimal vitamin D is linked to higher inflammation, weaker immunity, increased cardiovascular events, worse mood, and poorer outcomes across nearly every disease I treat. Supplement D3 with K2 — without K2, calcium deposits in your arteries instead of your bones. 𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 (𝗧𝗼𝘁𝗮𝗹 + 𝗙𝗿𝗲𝗲) Men: optimal range 600-1000+ ng/dL total. Declining testosterone is an independent predictor of cardiovascular death in men. It's tied to insulin resistance, arterial stiffness, visceral fat accumulation, and systemic inflammation. DHEA-S drops 10-20% every decade after 30. Tracking these isn't about vanity — it's evaluating your body's systemic resilience. 𝗕𝗹𝗼𝗼𝗱 𝗣𝗿𝗲𝘀𝘀𝘂𝗿𝗲 Target: below 120/80. Aim closer to 110/70. Every point above optimal is cumulative arterial damage. Buy a home cuff. Measure morning and evening, seated quietly for five minutes, arm at heart level. White-coat readings in the office miss what's really happening. The smartest $40 investment in cardiac self-care. 𝗩𝗢𝟮 𝗠𝗮𝘅 Men over 40: above 40 mL/kg/min. Women over 40: above 35. Cardiorespiratory fitness is the single strongest predictor of all-cause mortality — stronger than smoking, diabetes, or heart disease as individual risk factors. A landmark study in JAMA found that extreme fitness was associated with the lowest mortality with no upper limit of benefit. You can estimate VO2 max with a timed mile, a rower test, or a wearable. Get faster every year. 𝗡𝘂𝗺𝗯𝗲𝗿 𝗼𝗳 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 Target: as few as possible. Every medication you're on should be earning its place. I just wrote about five commonly prescribed drugs that do more harm than good with long-term use. Bring your full medication list to every appointment. Ask: "Do I still need this?" Deprescribing is one of the most powerful and underused tools in medicine. ꟷꟷꟷ Thirteen numbers. Most available through cheap bloodwork and simple tests. Get them once or twice a year. Here's what I want you to understand: these numbers don't just tell you where you are. They tell you where you're heading. A fasting insulin of 8 today becomes diabetes in five years. An ApoB of 120 today becomes a heart attack in ten. An hs-CRP of 3 today means your arteries are inflamed right now — regardless of how healthy you feel. The standard annual physical checks a fraction of these. It was designed to find disease that's already there. This panel finds the disease that's coming — years before it arrives. What gets measured gets improved. Optimize with the foundation I write about every week on this platform: Zone 2 cardio plus resistance training 3-4 times per week. High-protein whole-food nutrition. Sleep 7-9 hours — non-negotiable. Morning sunlight. Stress management. And the targeted supplements I've covered in detail — creatine, magnesium, CoQ10, D3+K2, glycine, omega-3, psyllium husk. The breakthroughs coming in the next decade — gene editing for cholesterol, cellular reprogramming, senolytics that clear senescent "zombie" cells driving inflammation and aging, GLP-1 drugs rewriting metabolic medicine — will be most powerful for people who've already built the metabolic foundation to receive them. The future of medicine is personalized. But it starts with knowing your numbers today. Print this list. Book the bloodwork. Own the data. Prevention isn't passive. It's the most aggressive thing you can do for the decades ahead.

@Goddie_Ke Being sold under what brand?

Kenyan billionaire Joshua Chepkwony's EADAK Limited factory has assembled approximately 700,000 smartphones in its first year of full operations, in one of the most consequential indigenous electronics manufacturing milestones East Africa has recorded

@kirya_ug Uganda is a lovely country with lovely people expect for Muhoozi!

Kampala will surely be the most beautiful city in Africa by 2030 if we keep on at this speed.

@kipmurkomen Na mmefunga Nairobi kama samosa no entry or exit you coward!

Tomorrow is a normal working and school day. However, police are in receipt of a notification by some citizens who would like to engage in a public demonstration. The Government respects the constitutional rights of all Kenyans to peaceably assemble for whatever reason, on any day, any time. Any individuals or groups seeking to exploit legitimate protests to cause chaos, engage in looting, destroy property, disrupt businesses, or commit any other criminal acts will, however, be dealt with decisively, and in accordance with the law.

When will Kenyan companies grow????

Nairobi imefungwa kama samosa no entry or exit from all points yet it’s a normal working day, we have a coward in the highest office!

Kenyan police cornered peaceful protesters in a blocked alley, beat them up, then teargassed them. "Larry ukienda tutauliwa," one of them said. "If you leave, we'll get killed." Police brutality during protests against police brutality

When your salary is $1000 and your son school fees is $600 and you hear him say 1+8=18😭💔

@MaithyaGabriel @Prosoft_ms254 @georgediano 😂 We need to be creative in naming our brands.

@Njurus @Prosoft_ms254 @georgediano They can decide to put a coma or a fullstop on the logo and somebody will urgue it is not the same🤣

I've seen JB grow the Home 254 brand from scratch. It hasn't been an easy journey for our boy. It's the only Kenyan clothing brand that has gained recognition worldwide. Now imagine creating a replica of someone's brand after they've put in so much hard work and dedication to build it. Na hata hakuna kuchange logo, some people are just shameless & they deserves to be beaten mercilessly.

@ArapKariuki @georgediano I know how trademarks work, I would just put a comma or a period. Ideally we need to get creative in naming products sometimes back I ran a startup called @254Events and the limitations of using generic terms in a brand were so many. Including trying to move to 256 or 255!

@Njurus @georgediano As separate terms and images, they can't be protected. But when they are put together in that distinct arrangement, hiyo ni a registered brand