soft discipline > intense inconsistency

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

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

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

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.

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

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

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

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

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

💊 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.

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.

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.

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

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

Private Victories Precede Public Ones

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.

Whats One Standard You Refuse To Let Slip?

Aging is inevitable Frailty is optional

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