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Turned 30? Here are 7 diet changes your body will thank you for

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Are you turning 30 soon? Or you’ve already crossed 30 and wondering if there’s any diet changes you should be making? Turning 30 sometimes feels like a new chapter and it is because for most of us, your priorities shift and even your metabolism slows down and suddenly, the habits that worked in your twenties don’t always hold up. 

Your 30s are a great time to lay the foundation for long-term health, and diet plays a big role in that. Here are some diet changes you should adopt when you reach 30.

1) Eat more proteins

After 30, muscle mass naturally begins to decline. This is a condition known as sarcopenia. Increasing protein intake helps preserve lean muscle and supports metabolism.

Your diet should now include some high-quality sources like lean meats, eggs, and fish. Also eat more Greek yogurt and plant-based proteins.

2) Eat more of complex carbs rather than simple sugars

As you cross 30, your body doesn’t burn through calories as fast as it once did, so managing blood sugar becomes more important. Switch to complex carbs with fiber to help with satiety and blood sugar control.

These can be gotten from foods like brown rice, oats, whole grain bread, sweet potatoes, legumes as well as fruits with low glycemic index like berries and apples  

ALSO READ: Here’s why going on a diet can be very harmful

3) Healthy fats are your new friends

Instead of avoiding fats altogether, go for the right kinds. Healthy fats reduce inflammation, support hormone balance, and aid in vitamin absorption. Try eating more avocados, nuts, seeds, fatty fish like salmon and mackerel. You should also choose olive oil over vegetable oils  

4) Start portion control

Portion sizes that worked for you at 25 may now lead to gradual weight gain. Slow down when you eat, listen to hunger cues, and avoid distracted eating.


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5) Your fibre intake should increase

Fiber supports digestion, heart health, and weight management and these are things that become increasingly important after you cross 30. You can get these from leafy greens, broccoli, carrots, beans etc.

EXPLORE: Top 5 essential vitamins for women at every age

6) Hydration is important

Hydration affects everything from energy levels to skin health to digestion. After 30, your thirst signals might dull, so you may not always feel thirsty even when your body needs water. But that does not mean you should drink less water.

7) Drink less alcohol and reduce processed foods

Your liver’s efficiency may decrease slightly with age, and regular alcohol or processed food intake can strain your system. Cut back gradually and limit alcohol to 1–2 drinks per week, if at all. You also need to reduce fast food, processed meats, and salty snacks  

In conclusion, always remember that your 30s are a golden opportunity to reset and upgrade your health habits. The changes you apply now will set the stage for vibrant health in your 40s, 50s, and beyond.

RECOMMENDED: 7 foods to incorporate into your diet if you have polycystic ovary syndrome


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Lifestyle

Village Life Diaries: What a week without internet taught me

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Have you ever wondered about a scenario like this? No data, no WiFi, no Google maps, no social media. Just you, nature, and your phone that suddenly becomes nothing better than a calculator.

What if I told you that was my reality for four days? I had travelled to my village for my brother’s traditional marriage. Since the event was at the bride’s village, we had to stay in a place without a mobile network.

While we all panicked at first, we soon found ourselves adjusting to the harsh realities we had to face. But something surprising happened—we lived!

Who would have thought I’d survive without social media?

ALSO READ: Top 10 poorest states in Nigeria

Let me share what I learned from my experiences. Trust me, I had a lot to write in my diary.

1. Our Brain Actually Works Without Google

At first, I wanted to Google everything: “Is this edible?” “How to wash bitter leaf without crying?” But without the internet, I started doing something that’s worked for centuries – asking people. Conversations turned into mini-lessons that made me discover how intelligent the elderly aunties around me were. They’re living encyclopedias.

2. Time Slows Down – and That’s Not a Bad Thing

Without the constant ping of notifications, I noticed birds, sunrises, laughter, and silence. Time no longer slipped through my fingers – it strolled beside me. I learned to enjoy stillness. Who knew boredom could be so beautiful? I even used the opportunity to reflect deeply about life’s true essence.

3. You Can’t Curate Real Life

In the city, we filter everything. Online, even our meals need soft lighting and symmetry. But in the village, life is messy, unfiltered, and refreshingly real. I helped pluck chickens. I had a sunburn. I wore the same wrapper for three days. And I felt free.


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4. People Talk. Like, Actually Talk

Evenings weren’t for Netflix or expensive dinner hangouts. They were for stories under mango trees. The village kids told ghost tales, and elders shared family histories. There were laughs, debates, and moments of pure connection. They didn’t tell these stories for likes or retweets. It was just vibes and beautiful memories.

ALSO READ: Chop Life Chronicles: 10 Nigerian street foods you must try – or avoid

5. Not Everything Is Urgent

One of the biggest lies the internet tells us is that everything needs our attention right now. In the village, I learned that missed emails won’t end your career. I came back and replied to them days after they were sent. And guess what? It didn’t change anything.

6. Nature Is the Ultimate Reset Button

Without screens, I synced with the sun. I woke up with the crow of a rooster and slept under a sky filled with stars, not LED lights. My eyes rested, my skin breathed, my soul exhaled. I connected with nature and life itself. It was finally good to learn that there’s life outside the daily chaos we’re used to in most urban areas.


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Becoming a Nigerian content creator – Starter guide for Gen Z

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I get it, you want to become a content creator. I mean, you’ve watched creators blow up on TikTok, seen skit-makers turn into celebrities, and watched people make money just by talking to their phone camera.

Becoming a Nigerian content creator – Starter guide for Gen Z

Welcome to the content economy – a new goldmine that doesn’t need permission from any gatekeeper. Just vibes, value, and consistency.

But we’ll, it’s not as easy as it looks. There’s so much work that goes on behind the scenes before anybody makes it big in content creation.

ALSO READ: A day in the life of a Nigerian working-class babe

Whether you’re dreaming of going viral, building a brand, or just trying to express yourself, here’s your ultimate starter guide to becoming a content creator in Nigeria (Gen Z edition).

Identify Your Niche

The first step to becoming successful as a content creator in Nigeria, or anywhere else is to identify your niche. This involves focusing on a specific topic or area. To identify your niche, start by exploring your passion and personal interests. Ask yourself what topic you are most excited about and how well you understand the topic. Finding a niche is an ongoing process. It may take a lot of time and experimentation. Don’t get tired on the way. You’ll soon find the perfect niche for you.

Your Phone Is Enough (For Now)

Don’t wait for a ring light, tripod, or a fancy mic. That iPhone 7 or Android phone can do magic for now – at least until you find your footing. So don’t delay any further. Simply clean your camera lens, use natural light, and start filming. Most viral content are unplanned and weren’t shot in a studio. Just pull out your camera and do your thing.

Know Your Platforms

There are so many social media platforms out there, and each platform has its vibe. So it makes sense to have where want to conquer in mind before going in. Remember, your choice platform will determine how you approach your content creation journey.


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  • TikTok: Fast-paced, trend-driven, and perfect for creative chaos.

  • Instagram: Great for aesthetics, reels, and building a personal brand.

  • YouTube: Long-form, storytelling, vlogs, tutorials.

  • X (Twitter): Hot takes, viral moments, banter – if your words are sharp.

  • Threads & Snapchat: Emerging vibes – depends on your crowd.

Engage Like a Human, Not a Robot

Reply to comments. Repost fan reactions. Thank your followers. Go live. People follow people, not content machines. So do everything possible to make your audience build a connection, and of course, trust in your brand.

Learn Basic Editing

ALSO READ: Chop Life Chronicles: 10 Nigerian street foods you must try – or avoid

Good editing takes your content from “meh” to memorable. There are many editing apps and software out there. Most of them are easy to learn. Just go on YouTube and search for tutorials that can help you master them. Whatever the case, keep your videos short and exciting to make people fall in love with them.

Monetisation Is Real – But Be Patient

Yes, Nigerian creators are cashing out – through brand deals, affiliate marketing, digital products, YouTube ads, and sponsored posts. But the money comes after the consistency. Build the audience first, then the bag.

You see? Being a content creator is not all that difficult. But of course, you must work. Tell us when you want to start and I may give you a follow.


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Chop Life Chronicles: 10 Nigerian street foods you must try – or avoid

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If you live in Nigeria or have visited before, you’ll know that the Nigerian street food market is bustling. It’s almost as vibrant as the country’s music itself.

So, whether you’re walking through the busy streets of Oshodi, Gwarimpa, or Rumuokoro, you’ll find so many street foods on sale.

Depending on how well your stomach leads you, you’ll find bold, spicy, and smoky options that will delight your taste buds. But hold on, if you’re unsure about which Nigerian street food to try, we’re here for you.

Here are some of the most popular foods you should try the next time you’re in Nigeria or run away from it.

ALSO READ: How to make the best homemade Nigerian suya

1. Suya – A Must-Try Legend

Try it? YES.

This spicy grilled meat – usually beef or chicken – is Nigeria’s unofficial street food ambassador. There’s a suya stand in almost every major Nigerian street, although they typically come alive at night. Marinated with yaji spice and roasted over open flames, it’s smoky, tender, and dangerously addictive.

2. Boli (Roasted Plantain) – Street Gold

Try it? YES.

A perfectly roasted boli, charred just enough, served with groundnut or spicy pepper sauce? Heaven. Especially popular in the South, it’s a street snack that hits nostalgia and flavour at once.


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3. Gala and La Casera – The OG Combo

Try it? Sure, for the experience.

ALSO READ: 5 reasons suya is best sold at night in Nigeria

This classic roadside combo has kept Nigerians fueled in traffic for decades. Gala (a beef sausage roll) and La Casera (apple soda) are more of a survival snack than a gourmet experience. It may not be what it used to be, but of course, there’s no harm in trying it again for the experience.

4. Akara – Hot, Crispy Goodness

Try it? Absolutely.

These fried bean cakes are crispy on the outside and fluffy inside. They are best enjoyed hot with pap or bread. They are a breakfast favourite that slaps every single time.

However, since it’s best consumed fresh and hot, avoid it if it’s been sitting under a fly-infested umbrella since 5 a.m.

5. Nkwobi – Delicious

Try it? Only if you know your plug.

ALSO READ: Top 10 Nigerian street foods you should try before you die

Nkwobi is a spicy cow foot dish served in a thick palm oil sauce, and it tastes divine. But on the street? You need to trust the source, or you might end up in a bathroom saga. Ask questions and make sure your vendor prioritises hygiene before buying from them.

6. Puff-Puff – The People’s Snack

Try it? 100%.

Golden, airy, sweet – puff-puff is Nigeria’s answer to doughnuts. Perfect for snacking on the go, especially when fresh and slightly warm.

However, avoid it if it’s too oily or rock-hard. That’s stale puff-puff disguised as fresh.

7. Fried Yam and Sauce – Underrated MVP

Try it? YES.

Crunchy fried yam cubes dipped in spicy pepper sauce? Yes, please. It’s cheap, filling, and oddly satisfying. The same ingredients are also available on almost every street.

8. Kilishi – Suya’s Dry Cousin

Try it? With caution.

This dried, spicy beef jerky is beloved, especially in Northern Nigeria. It’s packed with flavour and protein. But if it’s too dry, too spicy, or looks dusty – abort the mission.

9. Moi Moi in Nylon – Debate Starter

Try it? If you’re brave.

Steamed bean pudding, sometimes with egg or fish, moi moi is a healthy and hearty street dish. But when it’s wrapped in questionable nylons, the health debate begins. We recommend asking for moi moi in leaves as a safer alternative.

ALSO READ: Lagos living: 8 street foods you should definitely try in Lagos

10. Ewa Agoyin – Beans with Swagger

Try it? YES, but cautiously.

Mashed beans with fiery pepper sauce are a Lagos breakfast staple. Add aged bread, and it’s a street masterpiece. However, note that street beans can be a landmine for sensitive stomachs. Have water (and maybe a plan B) ready.

Tell us which of these you’ve tried, and which you’ll try any time soon. 


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