niallduane
Niall Duane

Sports Physiotherapist | Long Term Health & Wealth

Obsessed with injury prevention & elite physical training systems

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nos.lol

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Last Notes

2026-03-10 11:58:37 UTC

Question, Where are Bitcoiners treated best?

2026-03-03 12:58:43 UTC

When you don’t do what you said you would do, it kills your spirit

2026-03-03 00:09:35 UTC

Short form content via Instagram - orange pilled health content only. Would be grateful if you can check it out: https://www.instagram.com/_niallduane_?igsh=MW80ZGg0em13eWZyaw%3D%3D&utm_source=qr

2026-02-28 21:21:56 UTC

Via negativa as step one.
Get rid of that which does not create the strongest version of yourself.
Remove excess processed foods, Saturated fats and refined sugars.
Remove yourself from a financial system that does not serve you.
Remove doomscrolling.
Remove complaining.

2026-02-28 21:17:44 UTC

Most healthcare is reactive sickcare

2026-02-27 22:48:18 UTC

To lead the orchestra you must turn your back on the crowd

2026-02-27 13:13:29 UTC

Own it.
Your decisions
Your responsibilities
Your bitcoin

2026-02-27 13:12:46 UTC

Tell the truth

2026-02-27 13:02:32 UTC

80/20
Bitcoin/crypto
Progressive overload/random exercise
Whole food calorie controlled/ yo-yo diet
Consistency/ intensity
Certainty/speed
Most people will have to waste their time to understand what works.

2026-02-26 11:27:28 UTC

Let’s all great things enhance your life, not consume it.

2026-02-26 11:24:14 UTC

What you’re not changing, you’re choosing

2026-02-26 10:46:53 UTC

Good rehab solves joint/muscle problems.
Great rehab solves movement problems.

2026-02-25 12:39:21 UTC

Use it or lose it

2026-02-24 23:04:54 UTC

More is not always better.
6-15 reps
Very close to failure
Consistency
6-15 total weekly sets per target muscle
The goal is to drive demand with the least needed dose. Adapt and continue to improve.
Muscle is simple.

2026-02-24 23:00:15 UTC

There’s levels to physical fitness.
The first base is elite level strength and aerobic fitness.
Unless your house is in order here, you’re picking up sats while dropping bitcoin.

2026-02-24 22:45:20 UTC

If you want to optimise your physical fitness to Keep capacity as you grow older
Train Strength
Train Vo2 Max
Two qualities. Max ROI

2026-02-24 15:21:01 UTC

The body’s default is entropy
Muscles weaken
Bones grow feeble
Balance becomes fear
Stability becomes frailty
Tasks that you once took for granted now kill your spirit. Unless you have a plan.
Aging is inevitable. Growing old is optional.

2026-02-23 23:56:02 UTC

Most people know exactly what to do.
And still don’t do it.

2026-02-23 23:40:18 UTC

Psychology is physiology.

2026-02-23 23:39:59 UTC

Give yourself a month - fully optimise your sleep.
Most people don’t realise how underslept they are. With more deprivation - the ability to detect deprivation significantly worsens.
It will be the highest ROI activity you do for your health.

2026-02-23 23:36:01 UTC

Your health is in your hands.

2026-02-23 23:10:17 UTC

Bitcoin fixes this

2026-02-23 16:42:59 UTC

Bitcoin + Health

2026-02-23 16:42:30 UTC

bitcoin gave me hope I didn’t know I needed

2026-02-22 23:08:06 UTC

you are free to ignore reality, but you are not free to ignore the consequences of ignoring reality

2026-02-22 22:59:41 UTC

Create a strong system
Then trust the process

2026-02-22 21:54:21 UTC

Kobe Bryant On Injury 👇🏽
⸻
“An Achilles injury.
I can’t walk. But I can move forward.
If you see me in a fight with a bear, pray for the bear.
I’m not retiring. I’m not giving up. I’m not running.
This is an opportunity to learn.
I will do what I’ve always done. I’ll work. I’ll get better.
I’ll come back stronger.”

2026-02-22 21:51:34 UTC

I just started my own vegetable garden, taking my first step to self sufficient food sovereignty - tomatoes, potatoes and onions.
Progress beats perfection.

2026-02-20 11:54:06 UTC

If you don’t know the difference between your last rep abd the one before it, you’re not a master yet

2026-02-20 00:00:35 UTC

I’m a 78 year old man thats woke up in a 27 year olds body
- my joints are pain free
- I can play with my grandkids
- I can exercise daily and not limited by my body
Nope. I’m still 27. But because I’m creating resilience each and every day - this will be my reality.
Don’t let your future be decided by anyone other than yourself.

2026-02-19 12:42:15 UTC

Rehab is just training in the presence of an injury…

2026-02-19 10:20:28 UTC

begin with the end in mind

2026-02-18 23:35:25 UTC

soft discipline > intense inconsistency

2026-02-18 23:26:30 UTC

Lads I just read 1984.
Can’t say I know what I’m feeling right now.

2026-02-18 22:17:39 UTC

Non negotiables
1. daily movement
2. 90% whole foods / 10% flexibility
3. 7-9 hours sleep
4. tell the truth
5. strong circle
6. amor fati
7. direct sunlight

2026-02-18 20:59:04 UTC

Early detection of fall off in groin squeeze strength can significantly improve outcomes in athletic groin pain
Early detection of colorectal cancer is associated with significantly improved outcomes in all cause mortality
It seems that good prevention practices are the key to good health outcomes
The problem? Prevention isn’t profitable

2026-02-18 20:45:27 UTC

Want to achieve positive health outcomes?
Focus on principles, not methods.
Goal: Fat loss
Principle: calorie deficit
Methods: Keto, intermittent fasting, IIFYM etc
Clarity comes from principled thought.

2026-02-18 14:50:54 UTC

friendly reminder
If the product is free you’re the product.

2026-02-18 14:01:32 UTC

the biggest realisation I’ve had in bitcoin is that the strength of the pack is truly down to the strength of the individual.

2026-02-18 10:20:08 UTC

What most people think are strong predictors of low back pain
- weak core
- poor posture
- anterior pelvic tilt
What actually strongly predicts low back pain
- fear of movement
- high stress & poor sleep
- low confidence in your body
- deconditoning

2026-02-17 21:59:42 UTC

Underrated
- purposely getting your heart rate very high once a week consistently
- whole foods
-bitcoin In self custody
Overrated
- most supplements
- 75 hard / intensity challenges
- bitcoin short term price predictions

2026-02-16 23:00:26 UTC

I can’t put my finger on it exactly, but there’s something in sunlight that just can’t be recreated elsewhere when it comes to becoming the strongest version of one’s self

2026-02-16 10:33:36 UTC

💊 If fitness were a drug, it’d be banned.
Hazard Ratio (HR) = relative risk of death. HR1.2 → 20% higher risk of all cause mortality compared to control
All-cause mortality HRs
• Smoking: HR 2.0
• Type 2 Diabetes: HR 2.3
• Metabolically unhealthy: HR 2.0
• Hypertension: HR 1.2
• Coronary artery disease: HR 1.3
• End-stage renal disease: HR 2.8
• Low muscle strength: HR 3.0
• Low VO₂max: HR 5
Bottom line: strength + aerobic capacity outweigh most traditional medical risks.
Train like your life depends on it.

2026-02-16 10:18:18 UTC

Tracking your HRV is a cheat code for smart training.
It’s about knowing when to push and when to recover.
High HRV = adaptive, resilient, ready.
Low HRV = stressed, inflamed, under-recovered.
Ignore it, and you guess.
Track it, and you train with intelligence.

2026-02-15 21:48:46 UTC

physical self sovereignty is the ultimate sign of self respect.
It means you have;
-discipline
-perseverance
-work ethic
-agency
Your body is a billboard for your habits and mindset.

2026-02-15 21:45:21 UTC

Physical Sovereignty = Nutrition + Exercise + Sleep + Supplements(When appropriate)
Emotional Sovereignty = Stoicism + Faith
Financial Sovereignty = Bitcoin + Time

2026-02-13 14:13:53 UTC

Hard times create strong Bitcoiners
Strong Bitcoiners creates good times.
Good times create weak Bitcoiners
Weak Bitcoiners creates hard times.

2026-02-13 14:10:56 UTC

Private Victories Precede Public Ones

2026-02-12 11:22:01 UTC

Cold exposure isn’t about toughness — it’s about mitochondria.
Cold Water Immersion upregulates PGC-1α signaling → supporting mitochondrial biogenesis and metabolic flexibility.
Caveat: regular post-lift ice baths can blunt mTOR signaling and reduce hypertrophy over time.
Use cold with intent:
Build muscle → separate it from lifting.
Build resilience → lean into it.
Signal drives adaptation.

2026-02-11 20:52:45 UTC

Whats One Standard You Refuse To Let Slip?

2026-02-11 16:37:09 UTC

Aging is inevitable
Frailty is optional

2026-02-11 16:32:56 UTC

“We all have the same 24 hours..”
Yes, but not all our 24 hours are the same

2026-02-11 15:12:37 UTC

Post-meal walks are one of the most underused metabolic tools.
10–15 minutes after eating →
• Muscle contraction drives glucose uptake
• Blunts postprandial glucose + insulin spikes
• Improves glycemic variability
• Enhances gastric motility
No supplement can compete.
Low effort. High leverage.

2026-02-11 15:08:42 UTC

Keep walking until your mind is clear…

2026-02-11 12:09:07 UTC

Taking Sovereignty Over Your Body Is A Spiritual Process Disguised As A Physical One

2026-02-11 12:01:56 UTC

6 Habits Of Highly Effective Fit People 🗣️
1. Water Is Their Primary Hydration Source
2. They Limit Alcohol
3. They Exercise Daily
4. They Prioritise Sleep
5. They Eat Mainly Whole Foods
6. Limited Ultra-Processed Foods
They’re Fit Because They Do The Boring Things Consistently.

2026-02-11 12:01:06 UTC

My Mission Is Simple.
Empower Physical Sovereignty.
No Vibrant Future - Without Vibrant Health.

2026-02-11 12:00:20 UTC

Fix the money.
Fix the world.
Fix the Body.
Fix the Home.

2026-02-11 11:59:47 UTC

Monetary sovereignty is step one.
Physical sovereignty is step zero.