Sbdyer

Founder/operator. Systems, finance, markets, institutions & technology. Kenya/Africa lens. Antifragility, incentives, and practical problem-solving.

[Alan Couzens @Alan_Couzens]

Best #VO2max workout?

Set the alarm on your heart rate monitor to ping at you any time you go above 70% max HR.

Go out & do any large muscle activity for an hour - bike, hike, jog, XC ski, swim, whatever.

If the alarm pings...

Slow down!

[Howard Luks MD @hjluks]

Enough.

(Yes, we have a very active bubble here who will push back- go for it... But there are millions who are silent, reading this, and feel inadequate, who need to see this)

You walked this morning. Enough.

You didn’t hit ten thousand steps. You hit seven, and you took the stairs twice because the elevator felt too easy. Enough.

You lift twice a week. Not five times. Not with a coach filming your bar speed. Twice, with intent, and you add a little weight when the old weight stops being hard. Enough.

You don’t track your HRV. You notice when you’re flat, and you go easy that day. Enough.

You take vitamin D and creatine. The other eleven bottles stay on the influencer’s shelf, where the evidence left them. Enough.

You don’t own a cold plunge, a red-light panel, or a ring that scores your sleep. You go to bed at a reasonable hour in a cool, dark room, and most mornings you wake up feeling like yourself. Enough.

Most of your easy efforts are actually easy. Once in a while, you go hard enough that talking gets difficult. Enough.

You can carry the groceries up two flights and still finish the sentence you started. Enough.

There’s a second way to interpret this word, and it has nothing to do with measurement. It’s the one you say to the noise that is social media advice.

The post telling you you’re already behind. The protocol that replaced last month’s protocol. The man half your age is explaining what your hormones are doing. The feeling, manufactured and sold to you on purpose, that whatever you’re doing for your body, it isn’t sufficient and never will be.
ENOUGH.

You are allowed to do the few things that work, do them for decades, and stop apologizing for the things you skipped. The fundamentals are not a lesser version of health. They are healthy. Everything else is garnish.

Enough isn’t a white flag. It’s the line. Learn to say it both ways... "this is sufficient", and that’s quite enough now — and then… most of the anxiety this industry runs on has nowhere left to stand.

[Howard Luks MD @hjluks]

8/
I put the whole approach into one guide: why tendons hurt, why rest fails, how to load a painful tendon step by step, how metabolic health fits in, and how to keep the next one from happening.
Written for patients, not for textbooks.

If you have a tendon that will not settle, start here:
https://t.co/Cgfl0EcsHX

[Nassim Nicholas Taleb @nntaleb]

No human on this planet represents 19th C. statist verbalism more than Kissinger
"Stability is a precondition to creativity".
Now explain #Antifragility:
“In Italy for 30 y under the Borgias, they had warfare, terror, murder, & bloodshed, but they produced Michelangelo, Leonardo da Vinci, & the Renaissance. In Switzerland, they had brotherly love, they had 500 y of democracy and peace, & what did that produce? The cuckoo clock.”[Well's addition to Greene's The Third Man]

[Sbdyer @Sbdyer2]

@Alan_Couzens After reading your posts & @hjluks I disobeyed my coach & began 6 mile conversational jogs twice weekly. I disclosed this to him a month later, when results were obvious. He changed his mind about pros & cons of jogging. I'm 50 years old. This is a third option.

[Sbdyer @Sbdyer2]

@hjluks Pole sana. Wishing you a quick and full recovery!

[The People’s President @bonifacemwangi]

Armed, masked men abducted Al-Gaddhaffy Dit Athorbey in Kilimani on Monday night. Gaddhaffy is a Kenyan-South Sudanese citizen. He is allegedly being held at JKIA awaiting deportation to South Sudan, where he is likely to be murdered for exposing corruption in that country.

[Nahashon Kimemia @NahashonKimemia]

1. No. of Kenyans killed in Nanyuki Ebola protests: 3
2. No. of Kenyans killed by Ebola: 0
3. No. of Americans killed by Ebola: 0

Ruto has now killed more Kenyans on Kenyan soil than Ebola has

Dear @USEmbassyKenya, are you happy that your Ebola facility is costing Kenyan lives?

[KHRC @thekhrc]

More disturbing evidence is surfacing. Police are unleashing deadly force on unarmed Nanyuki residents who pose zero threat and have already surrendered. KHRC is documenting this brutality for legal action. We demand an immediate end to police violence.

[Nyakundi Report @NyakundiReport]

Former CJ David Maraga Arrested During Nairobi National Park Protest

Former Chief Justice of Kenya David Maraga was reportedly arrested on Monday morning during a protest against a controversial plan to construct infrastructure within Nairobi National Park.

According to footage circulating online, Maraga was bundled into a police vehicle shortly after joining demonstrators opposing the proposed development project. The former Chief Justice had arrived at the park alongside members of his campaign team, who were also seen attempting to avoid a looming police crackdown near the park's entrance.

The protest was organized by environmental activists and conservation groups who argue that any new construction inside the protected wildlife habitat could undermine conservation efforts and further fragment one of Kenya’s most important ecosystems.

Demonstrators had gathered to voice their opposition and demand the protection of the park from what they describe as encroaching infrastructure projects.

Videos obtained by local media show Maraga and his supporters taking cover moments before police moved in to disperse protesters. Authorities had not immediately issued an official statement on the circumstances surrounding the alleged arrest or whether any charges would be preferred against the former Chief Justice.

[Sbdyer @Sbdyer2]

@C_NyaKundiH Yes, it is theft. It's not like free email where the quid pro quo is understood. Ecitizen users actually pay a usage fee every time; it's not a free service. Worse still, no one knows the owners of Ecitizen platform, who are bound to eat from this deal.

[Sbdyer @Sbdyer2]

@moneyacademyKE Remember, no one even knows who the owners of ecitizen platform are! Lazima waste cut ya any deal.

[Sbdyer @Sbdyer2]

@ntvkenya Remember, no one even knows who the owners of ecitizen platform are! Lazima waste cut ya any deal.

[Sbdyer @Sbdyer2]

@ntvkenya Remember, no one even knows who the owners of ecitizen platform are! Lazima waste cut ya any deal.

[Sbdyer @Sbdyer2]

@GitobuImanyara The proposed facilities are also in gross contravention of Africa CDC and WHO protocols on containment of infectious diseases.

[Okiya Omtatah Okoiti @OkiyaOmtatah]

Affordable housing cannot become a cover for land grabbing.

The Auditor General has flagged projects built on public and community land without proper ownership records, legal processes, or public participation. Kenyans deserve answers.

I have formally demanded a Senate inquiry. Public land is not for plunder. Accountability must come before construction. #StopLandGrabbing #ReKe

[Ahmednasir Abdullahi SC @ahmednasirlaw]

Hon Duale misspoke when he said Kenyans will not be consulted on the Ebola quarantine centres. Of course they will be and have been consulted. What Duale meant was that "we won't have public participation" on where the Ebola quarantine centres will be established due to the rapidly evolving nature of the disease.

[Sbdyer @Sbdyer2]

@RobertGreene Nassim Taleb's Antifragile @nntaleb

[Reuters @Reuters]

Hundreds of people took to the streets of Nanyuki in central Kenya to protest moves by the United States to set up an Ebola quarantine facility at a military base there https://t.co/MMe3kUMAn1

[The Standard Digital @StandardKenya]

The High Court has raised concerns over what it said was the issuance of Kenyan national identity cards to foreigners.

It warned that weaknesses in the country’s registration system threaten the integrity of citizenship documentation.

In a judgment involving Bosnian national Zlatko Gegic, Justice Roselyne Ekirapa Aburili criticised what she described as the apparent ease with which some foreigners obtain Kenyan identity cards, despite lacking legal entitlement to citizenship.

https://t.co/kxgag7zERQ