Qamar Sajjad

A passionate traveler

[Qamar Sajjad @Qmrs1]

Parasailing is an amazing experience 😍 ❤

[Qamar Sajjad @Qmrs1]

Congratulations Spain 🇪🇸

[FIFA World Cup @FIFAWorldCup]

Spain are #FIFAWorldCup Champions. 🏆

[Pedro Sánchez @sanchezcastejon]

¡¡SOMOS CAMPEONES DEL MUNDO!! 🇪🇸

¡Enorme nuestra Selección!

Gracias, equipo.

[Qamar Sajjad @Qmrs1]

Come on Spain 🇪🇸 #FIFA

[Qamar Sajjad @Qmrs1]

@sanchezcastejon All world is supporting Spain 🇪🇸

[Qamar Sajjad @Qmrs1]

Spain 🇪🇸 ✌️

[Qamar Sajjad @Qmrs1]

@FIFAWorldCup Spain 🇪🇸 vs Argentina + FIFA

[Faizan 🇪🇸 @faizannriaz]

the ENTIRE world on monday

[Qamar Sajjad @Qmrs1]

@mehdirhasan Yes 👍

[𝙈𝙪𝙧𝙩𝙞 𝙉𝙖𝙞𝙣 @Murti_Nain]

प्रतिभा की कोई सीमा नहीं होती...

एक पुरुष का महि���ा गायिकाओं की आवाज़ में इतनी स्पष्टता और भाव के साथ गाना अद्भुत है।

[Mario Nawfal @MarioNawfal]

🇦🇷🇪🇬 Egypt's head coach said Argentina's comeback win happened because the game was rigged.

This is a compilation of moments he wants you to see.

Writer: Mhedi

[Jackson Hinkle 🇺🇸 @jacksonhinkle]

Referee Didn't Give Egypt a Penalty for this...

FIFA IS RIGGED!

[Garry Kasparov @Kasparov63]

Incredible Egyptian goal is disallowed because of a foul far away, then same situation a few minutes later and goal for Argentina not disallowed! No VAR, nothing? FIFA again looks like a corrupt joke, playing favorites for stars.

[Rana Ayyub @RanaAyyub]

For the first time in this World Cup, I cried. 💔
Egypt, you didn't just play football, you played like true heroes. One of the finest performances of this World Cup, full of heart and belief.
The result may fade, but this performance never will.
We love you, Egypt. 🇪🇬❤️

[Amer Sharif @AmerSharifOFCL]

So, it is law now after passing of Finance Bill 2026. The tax relief announced for the salaried class under the Finance Act, 2026 will apply from 1 July 2026.

Going forward, our goal is to continue raising our voice for the salaried class and seek the following reforms:

-Increase the lower tax-free slab from Rs. 600,000 to Rs. 1.5 million.

-Reduce the top tax rate from 35% to 30%, with corresponding adjustments to the lower slabs.

-Increase the top slab threshold from Rs. 7 million to Rs. 10 million, along with appropriate revisions to all lower slabs.

-Restore the tax credit on investments in mutual funds.

-Increase the annual exempt limit of the employer's contribution to a provident fund from Rs. 150,000 to Rs. 250,000.

We will continue to advocate for these reforms until the salaried class is taxed on the basis of fair and equitable taxation. We are willing to pay our due taxes, but we want a tax system that treats the salaried class fairly compared with other sectors and segments of the economy.

To check your tax relief under the new rates compared to the previous rates, please visit our website:

https://t.co/gJbKYWdt8V

[Nadeem Haque @nadeemhaque]

A Typical DMG Career: The Quiet Ladder

Young Ahmed clears the CSS exam and enters the Civil Services Academy in Lahore. For two years he lives inside a pressure cooker of lectures, drills, and endless networking. His batch quickly forms tight “tribes” — lifelong alliances that will decide postings, favours and promotions for decades. This tribe or family will stay in power for the next 30+ years

After the academy he spends three hard years in the field as Assistant Commissioner: revenue courts, law-and-order crises, angry crowds and politicians. The district teaches him how Pakistan actually runs.

By his mid-thirties the system rewards the sharp ones. Eighty percent of ambitious officers secure scholarships to Harvard, Oxford, LSE or similar. Ahmed returns with a foreign degree, polished English and a valuable international contact book. He is now fully westernized and indirectly wired to take debt and follow western consultants

Back home he hunts “project” postings. Many move to donor-funded programmes — World Bank, ADB, FCDO, USAID — either on deputation or full secondment. The salary is better, the work cleaner, the reports international. No matter if more debt is required. Not his problem. Besides the consultants give him clean advice that he learnt at Harvard etc

By now he has also secured a spacious GOR house in Lahore that, with the right connections, he will not vacate for the next thirty or forty years.

A few years later he angles for an overseas slot: Commercial or Economic Counsellor in an embassy, or a position at the WTO or some other such agency.

After three to five rewarding years abroad he returns as Joint or Additional Secretary. With luck he reaches full Secretary rank, controlling large budgets and key policies.

In these golden years he quietly but aggressively cultivates donor representatives. Conferences, study tours and quiet dinners build the bridge.

When retirement arrives — or even early retirement — consulting contracts, advisory roles and well-paid door-opener positions appear. Donors need exactly these men: insiders who know every file, every approval route and every decision-maker.

What should we expect? A highly internationalised bureaucracy whose career incentives are shaped as much by foreign aid ecosystems as by national interest.

Who do they ultimately serve? The Government of Pakistan on paper; the revolving door of donors and multilateral organisations in practice.

Conflict of interest? Significant and largely unaddressed.

This is why experts like Stefan Dercon remain in high demand. For a few hundred million pounds over the years, Britain and other donors have built deep influence inside Pakistan’s elite bureaucracy. The system is not “owned,” but it is skilfully rented.

[Afshine Emrani MD FACC @afshineemrani]

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.
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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.
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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.

[Natali Morris @natalimorris]

Israeli soldiers use young boys for "target practice." As in, Mondays, we shoot the stomach, Tuesdays, the knees, etc.

This was reported last year by the BBC and now corroborated by the United Nations' report.

[UN Human Rights Council Investigative Bodies @uninvhrc]

Israeli forces have killed over 20,000 children & injured 44,000 more since 7 Oct. 2023, Srinivasan Muralidhar, chair of the @UN Commission of Inquiry on the Occupied Palestinian Territory & Israel, told reporters today. #HRC62

More on their new report ➡️ https://t.co/gK2KhtlgFb

[Reuters @Reuters]

Israeli authorities and security forces deliberately targeted Palestinian children, resulting in genocide, crimes against humanity and war crimes in Gaza, and war crimes in the occupied West Bank, an independent UN inquiry said https://t.co/61poVhRzmR

[Swiss MFA @SwissMFA]

We welcome the arrival of the United States delegation in #Switzerland.

The United States delegation is on its way to the Bürgenstock as part of the implementation of the MoU signed between the #UnitedStates and #Iran.