Life Hacks 208

Jonny & Yusef from Propane Fitness join me for another Life Hacks episode. Sit back & enjoy as we run through our favourite tools, apps, websites, strategies & resources for a productive and efficient life. Expect to learn Jonny's favourite new meditation app, how to stop yourself from sneezing, Yusef's new mobile game addiction, how to bypass any article paywall, how to get free book summaries, how to do Morning Pages in a frictionless way, why paying invoices early will benefit your life and much more... Sponsors: Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/ Get 30% discount on your at-home testosterone test at https://trylgc.com/modern (use code: MODERN30) Get 15% discount on the amazing 6 Minute Diary at https://bit.ly/diarywisdom (use code MW15) Get 15% discount on Craftd London’s jewellery at https://bit.ly/cdwisdom (use code MW15) Extra Stuff: Have a gummy multivitamin as a treat Turn any website into an app by using the Share and Add To Homescreen https://www.optimize.me/ Readwise.io Otter on iOS Always pay invoices early Have a buffer level of products you use. Swipe across the bottom to move between apps Buy a fragrance for a trip https://morningpages.app/ Potatoes for cutting, rice for bulking https://12ft.io/ https://www.brightmind.com/ Learn to roll Walk around the airport while waiting for your flight https://thereadystate.com/ Water Sort Puzzle Push your tongue against the roof of your mouth to stop you from sneezing Watch The Dropout Watch Bad Vegan Listen to Sweet Bobby Watch The Alpinist Watch Boiling Point Access Propane's Free Training - https://propanefitness.com/modernwisdom Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom #lifehacks #fitness #meditation - 00:00 Intro 01:18 Supplement Sweeties, Optimize.me & Add to Home Screen 13:17 Readwise, Otter & Paying Invoices Early 26:05 One is the New Zero, iPhone App Switching & Trip Fragrances 36:45 Morning Pages, Potatoes or Rice & 12ft.io 51:51 Brightmind, Learn to Roll & Explore Airports 1:04:00 The Ready State’s App, Water Sorter & Blocking a Sneeze 1:15:24 The Dropout, Succession & Bad Vegan 1:22:51 The Alpinist & Boiling Point 1:28:38 Where to Find Jonny & Yusef - Join the Modern Wisdom Community on Locals - https://modernwisdom.locals.com/ Listen to all episodes on audio: Apple Podcasts: https://apple.co/2MNqIgw Spotify: https://spoti.fi/2LSimPn - Get in touch in the comments below or head to... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx Email: https://chriswillx.com/contact/

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Speaker 00

  It sounds like the workload of making that app must be huge.

• 0:03Jonny?

  So they modeled Mobility WOD on Pornhub, I think originally, because who better? Who else has got lots of videos that need like tagging and filtering and categorizing? So the original M WOD website, when it first got launched, was based on that. And they just got so much.

• 0:16Speaker 00

  When you go stretching, you can say like Brazilian BBW.

• 0:20Jonny?

  Yeah, exactly.

• 0:26Chris Williamson?

  Jonny and Youssef, welcome to the show.

• 0:28Speaker 00

  This is a really exciting one.

• 0:30Chris Williamson?

  Why?

• 0:30Speaker 00

  Because it's the first time we've got proper setups. We're not just using a potato.

• 0:36Chris Williamson?

  You're not beening it as much as you used to. Yeah, this is HD hacks.

• 0:40Jonny?

  HD potato.

• 0:42Chris Williamson?

  That's it, man.

• 0:43Jonny?

  It's a slightly better potato.

• 0:44Chris Williamson?

  If you're not used to life hacks, we go through tools, techniques and tactics for a productive and efficient life. And then the other two people tear it down or say that it's amazing and immediately acclaim that person as the new victor. We'll get through whatever it is that we have a chance to today. And then maybe time for some things that have been watching Netflix's stuff at the end. And as is tradition, Johan Sebastian, there's a hot potato for you.

• 1:13Jonny?

  Caught it.

• 1:14Chris Williamson?

  What have you got?

• 1:15Jonny?

  I have caught it. So my life hacks today are as a result of having done a version of 75 hard at the start of this year. So if people aren't familiar with that, it is a largely stupid idea where you do lots of training and drink lots of water and do lots of very difficult things for 75 days in a row. And if you skip a day, you have to go back to day one again. So as you can imagine, skipping a day is fairly bad news. So one of our friends was going to do it. He did the proper version. I did like a scaled back version, but I ended up having to do loads of habits very consistently that I've not, you know, without skipping a day. So lots of kind of efficiencies and hacks, as it were.

• 2:01Speaker 00

  Have you got the full list of the official 75 hard?

• 2:05Jonny?

  I don't, but I I'm worried that'll derail things.

• 2:08Chris Williamson?

  Okay.

• 2:09Jonny?

  You know, I want to get to the to the meat.

• 2:10Chris Williamson?

  The meat.

• 2:11Jonny?

  So one of the things that I did every day was just take my supplements every day, which is something that we probably all do with like decent consistency. Something I found that made it really easy to do. And I'm not really sure how you two are going to react to this. I ordered some apple cider vinegar and some collagen from my protein in the form of

• 2:37Jonny?

  like a chewy gummy.

• 2:40Chris Williamson?

  Okay, okay, I'm not, I'm not offended so far.

• 2:45Jonny?

  Okay, it's all going well so far. So the hack is.

• 2:47Chris Williamson?

  I am.

• 2:49Jonny?

  You're just offended.

• 2:52Jonny?

  The hack is have one supplement that you take per day. That's a sweetie. That's a gummy. So like, let's say you're going to take a multivitamin or vitamin D or something else. Just my protein basically make everything at this point in the form of a gummy. And it's just like having sweets.

• 3:09Chris Williamson?

  So what, how does that help you stay compliant with the rest of your supplements?

• 3:16Jonny?

  It's just the standard habit formation.

• 3:18Chris Williamson?

  Multivitamin gummies in vinto flavor. That's what Yusef's got.

• 3:22Jonny?

  It's always sounds like I'm plugging my protein. Like this is, this is legitimate. Like I I tried them, they taste really nice. The apple cider vinegar and the collagen ones. I have very specific reasons for the collagen ones. The apple cider vinegar ones just sounded nice.

• 3:33Chris Williamson?

  How much collagen gummies?

• 3:36Jonny?

  Yeah.

• 3:37Chris Williamson?

  How much gummy do you need to eat in order to get an even close to like?

• 3:42Jonny?

  How much gummy? Are you imagining like a big gummy that comes in a tube?

• 3:46Chris Williamson?

  Well, I've got a tub of, I've got a tub of collagen protein over the far side.

• 3:52Jonny?

  Got it.

• 3:53Chris Williamson?

  And yeah, it's pretty big.

• 3:55Jonny?

  Big.

• 3:55Chris Williamson?

  Yeah.

• 3:56Jonny?

  Yeah. So this, I think it's like a couple of hundred micrograms or milligrams. It's not very much.

• 4:01Chris Williamson?

  Right.

• 4:02Jonny?

  Um, but you take one, one gummy each day.

• 4:06Jonny?

  To be honest, like I'm not really, the reason why I'm not taking like vitamin D or multivitamin in a gummy format is I'm not really doing it for that reason, but it's the cue habit reward loop, right? Like if I, if I get to have something that tastes nice at the end, that might help. I've been really consistent with my habits.

• 4:23Chris Williamson?

  Okay. So you're taking your, you're taking all of your supplements, which will probably be some creatine tablets and vitamin D and a blah, blah, blah. And then once you've done all of that, you get to have a nice apple cider vinegar sweetie.

• 4:36Jonny?

  Exactly.

• 4:36Chris Williamson?

  I'm down for that. I don't, I don't totally hate that.

• 4:38Jonny?

  I feel like you two haven't, haven't taken that very, very well, but to be honest, I'm really proud of it and it's really helped me. So hopefully it'll help one other person.

• 4:47Speaker 00

  Yeah. The, the meta habit, if, you know, if it's creatine or something that's going to do something, then it's a useful thing to have that you, you stick to doing every day. My, what, what I'm going to go away and do after this episode is look into, is there a substantive difference between collagen and gelatin? Because I think they're really, really similar, if not the same. And obviously a bag of Haribo is completely gelatin based. So are they rebranding Haribo as a health supplement?

• 5:18Jonny?

  So they, it has marine collagen in the gummy.

• 5:23Speaker 00

  Fish gelatin.

• 5:24Jonny?

  There's an ingredient. Yeah.

• 5:26Speaker 00

  Okay.

• 5:26Jonny?

  There's it, but like I, just to be fully clear, like I'm not, I'm not here saying like collagen gummies are the way to take collagen. I'm not even sure if collagen's worth bothering with. It's something I wanted to try because there's some research around like joint pain when you train. I thought, what, what better way to do that than have a nice sweetie at the end of my supplement routine?

• 5:48Speaker 00

  Yeah.

• 5:49Chris Williamson?

  I don't, I don't totally hate it. Okay.

• 5:52Jonny?

  Tough crowd this.

• 5:53Chris Williamson?

  So yeah, okay. It's just.

• 5:55Jonny?

  You two better be bringing some fantastic habits here.

• 5:58Chris Williamson?

  Yeah. Okay. Speaking of which, Youssef, what have you got?

• 6:01Speaker 00

  So you'll be pleased to know, actually, I've rejigged, looked through all my life hacks. I've done some analysis. I've ranked them and created a more kind of sophisticated classification system for them. And so what I've arrived at is basically physical and digital life hacks.

• 6:20Speaker 00

  So in terms of the digital ones, I've got a couple of iPhone appy ones. Now, some of these probably will seem obvious, but it occurred to me that it won't be common knowledge to everyone. If there's a website that you frequently want to access that doesn't have its own app, you can turn it into effectively an app on your home screen. So go to the website, press share, there'll be an option called share to home screen or add to home screen.

• 6:51Chris Williamson?

  Just to make a point there, share is the upward arrow poking out of the bottom of a rectangle at the bottom of the screen, right?

• 6:58Speaker 00

  That's the one. So share to home screen, you can add it on to your thing and then you can select the icon. So we recommend, because we're snidey and we don't have our own iPhone app, but we do have a web app and a web portal that is iPhone optimized. So if you're a member of the propane protocol, you can just save it as an app on your phone and most people don't know the difference.

• 7:21Chris Williamson?

  Share and add to home screen. I'm all right with that.

• 7:28Jonny?

  I do that quite a bit, actually.

• 7:30Chris Williamson?

  What have you got? What websites are you using that for?

• 7:32Jonny?

  Mainly like courses we're part of, so things that I go to like the login page a lot. So specific websites that you would like, would find yourself like going to regularly, it's just a button press and it's open and you often stay logged in as well, which is quite cool. So like if you're doing a, any kind of course, I suppose, I can't really think of any other examples, there are some apps that work as, like work as a web app. It's like some diet trackers and things like that will work as natively, that's how they work, they don't have an iOS app. Yeah, it's really good, really good suggestion, Yusuf. Thank you for bringing that. I'm not going to make fun of it or anything, I think it was a. Really well thought out.

• 8:13Chris Williamson?

  We've all used it. How can we, how can we take the piss out of it? Right, my one, mine, my turn. Get out of the way, my turn, please. Going all the way back to life hacks 101. You will remember that we spoke about optimized.me with Brian Johnson.

• 8:31Chris Williamson?

  What you may not be aware of now is that Brian has made the entire optimized.me library with over a thousand plus ones and 600 book summaries available for free. So if you go to optimize, that's O P T I M I Z E dot me. You can sign up for free and say what you want about Brian's demeanor, right? Which we've all taken the piss out of quite a lot. He put a ridiculous amount of work into that. Every book that he goes through has got a worksheet that you can use. It's got notes, it's got an audio transcript, it's got summaries. It's got affirmations that you can go through. And then he did those 101 master classes where he took the best ideas

• 9:16Chris Williamson?

  from the best books within one subject area. So sleep or mental resilience or habits or whatever. And he would take 10 different books, the best ideas from each of those and put them into one, one hour long super lecture, again with worksheets and everything else. And now it's available for free. Now, the reason it's available for free is because he is trying to do a cohort based coaching thing called heroic.us. And this is the freemium front end of the funnel to get people on the mailing list. But as lead magnets go, this is about as high quality lead magnet as I think you can get. Got an awesome partner app for iOS.

• 9:58Chris Williamson?

  And if you want to get a good book summary thing and also the master classes, I highly recommend just going and checking it out is it's for free.

• 10:07Speaker 00

  It's impressive.

• 10:07Chris Williamson?

  Really, really good.

• 10:09Speaker 00

  I'd go as far as to say it's formidable. It's a real mature product and.

• 10:13Chris Williamson?

  It's a mother of a lead magnet, man.

• 10:15Speaker 00

  Oh, you'd be annoyed if you were the person who subscribed monthly for the last eight years. And then he goes, oh, it's free now.

• 10:23Jonny?

  Well, to be honest, I'm a bit annoyed. And neither of you a bit annoyed?

• 10:27Speaker 00

  Did you pay for it?

• 10:27Jonny?

  Probably never paid for it.

• 10:28Chris Williamson?

  I didn't pay for it.

• 10:30Jonny?

  Oh, there we are. Story of my life, huh?

• 10:35Speaker 00

  I think I paid for a couple of months of it.

• 10:37Jonny?

  I do have access to it.

• 10:40Speaker 00

  So you know, the Liver King is also called Brian Johnson.

• 10:45Chris Williamson?

  And the lead singer of ACDC. Imagine if they made a supergroup.

• 10:50Speaker 00

  Well, they might be the same person.

• 10:51Chris Williamson?

  Hey guys, Brian here.

• 10:53Jonny?

  They're all fairly impressive, aren't they? For various reasons, very different reasons, but they're all in the public eye.

• 10:58Chris Williamson?

  Yep.

• 10:59Speaker 00

  Hmm.

• 10:59Jonny?

  Brian Johnson from Optimized looks incredibly lean in the video I keep seeing of him promoting this Heroic.us thing.

• 11:08Speaker 00

  Looks like a test tube baby.

• 11:09Chris Williamson?

  It's it's lean bordering on perhaps unwell.

• 11:14Chris Williamson?

  Isn't it?

• 11:16Jonny?

  Well, he looks like a long distance runner.

• 11:19Chris Williamson?

  Yeah, he does. He does, which is.

• 11:20Jonny?

  He looks like someone who's done a lot of cardio.

• 11:22Chris Williamson?

  All of whom look unwell. You know, most triathletes are pretty lean people. You think, God, glad I don't do that.

• 11:32Jonny?

  So are you two gonna? Are you gonna get back into Optimized now it's free?

• 11:39Speaker 00

  I've got the app. I've not opened it in a while. It's this comes down to, I think we discussed this on a recent life hacks of book summary services. In general, things like Blinkist are kind of good adverts for the book, but they're never really a substitute for the full thing.

• 11:55Chris Williamson?

  I think the best solution that I found or the best reason to use a book summary is that it's the prospecting scouting mode. Do I want to give this book that a bunch of people have told me to read a shot? Oh, well, I'll dedicate 20 minutes to seeing the summary. And if that speaks to me, then I'll go out and commit time to reading the full thing, which is, you know, from a time-saving perspective, pretty good investment.

• 12:20Speaker 00

  Lot of value in that. Yeah, because if you were to sit and read it, it would be three, four hours into it before you can really make a decision as to like, should I continue with this or not?

• 12:31Chris Williamson?

  Actually, there's two more. Two more elements of why I think that might be a good idea. One is to remember points from books that you've already read and might have forgotten. And another one is to perhaps see if there's some takeaways that you missed from a book that you've read as well. So you actually, there is quite a bit of it, but not for probably the reason that people think. The reason people think is, oh, I don't need to read the book at all. And I can just go through this summary and whatever. It's like, no, you're not gonna have

• 12:59Speaker 00

  Yeah, that's a bit of an insult to the author as well. I spent all this time writing the stories and anecdotes and books to stuff to fill the book. And then you've just said, oh, it's not important.

• 13:08Chris Williamson?

  I don't need those 80,000 words. I've got this baldy guy here, this baldy distance runner, and he's, he's gonna do it. Right, Johnny, what you got?

• 13:18Jonny?

  I'm concerned that we've said this one before. It's very similar to what we've literally just been speaking about. But it's something that I didn't use properly until this experience. This watered down 75 hard. So one of the things was reading daily. You both know how I feel about reading. I'm still on the fence about it, to be honest, about whether I've read enough at this point. And it's what I'm still in the the action phase. But I used,

• 13:47Jonny?

  I'm just waiting for useless reaction, Readwise.

• 13:51Jonny?

  The, oh, I use the Readwise app synced with my Kindle. And then say it automatically syncs and saves all the highlights to Readwise and then gives you like the scrolling. You both might see me share the stuff to Instagram occasionally, like ones that I find very useful. I think you do this already, Chris. You might already both do this. I probably even got it from a previous life hack. But that's the ultimate test, right? When a life hack

• 14:15Chris Williamson?

  Comes back around.

• 14:16Jonny?

  Yeah. So is that, is that something you've both done?

• 14:19Speaker 00

  I pay for Readwise. Yeah, it's, it's great. Like it fully, they are such an impressive company. I'm part of their developer Discord. And they, they're just, they integrate with all of the external brain type apps. So you can send things to your Notion, your Obsidian, Evernote, whatever. And they're developing something which I don't know if I'm allowed to talk about. I'm part of the beta group. But they, they're developing a reader app. And I think that's all I can say.

• 14:51Jonny?

  Okay. So do you use, you use the like, the publicly available Readwise for just note taking, reviewing notes you've made previously from books?

• 15:01Speaker 00

  To be honest, the reason I pay is for the Reader app rather than Readwise's main function.

• 15:08Chris Williamson?

  So I use it just because when I highlight stuff on Kindle, big Kindle reader, I now have whatever, a few thousand highlights of quotes from books. And then every morning at 7am, I receive four of them in my email inbox. And then if I want to go back and get them, also, if you've done it with books which aren't on the Amazon cloud, i.e. ones that you haven't purchased, but documents that you've sent to yourself, which I do a lot with, send to Kindle, you then need to plug it in. But once you plug it in, it will check which ones are already in the archive. It won't re-add them twice. It'll check those across. It'll add them in. Yeah, it's unbelievably simple and impressive way to do things. And it's really good, easy, free content as well.

• 15:53Chris Williamson?

  So every day, you've got a bunch of quotes that you can just throw up on your Instagram or create into a story or that just you can post on Twitter.

• 16:01Speaker 00

  Things with Apple Books as well.

• 16:03Jonny?

  Apple Books.

• 16:04Speaker 00

  Yeah, and soon.

• 16:05Jonny?

  It's taken loads of stuff.

• 16:06Speaker 00

  Articles like Twitter bookmarks, email lists, like just everything. So.

• 16:11Jonny?

  Because you see people like sending stuff to Readwise, don't they, on Twitter, like in the comments of a thread?

• 16:17Chris Williamson?

  Save threads to Readwise or whatever.

• 16:19Jonny?

  Yeah. Because a feature that I didn't know they did, because I started doing it and I was like, oh, I'm building up this like library of interesting points from books that I realistically, I would never, never go back to that book and like find that quote again. And then I realized you can just go through books you've read previously. This might be what you meant, Chris. You can go through books you've read previously that you weren't using Readwise at the time, but you've already read. And it takes all the popular highlights from that book and sends them to your Readwise.

• 16:44Chris Williamson?

  No, I wasn't aware of that. No, I didn't know that.

• 16:46Jonny?

  Yeah, so like, for example, like Atomic Habits, like I've obviously read before. It just takes all the popular stuff, like all the popular quotes from that or the most highlighted sections, sends that to Readwise as well. So you can just build, I think it solves like the, for me anyway, it's all like the frustrating thing about reading that it feels like you read a book and then it's just like. So at least, at least you remind yourself of the stuff you've read.

• 17:10Chris Williamson?

  One of the problems that you have with reading on Kindle is that you don't have as many ways to export stuff from that that you've been learning into other programs. And I'm very, increasingly, I'm just letting the good shit stick. But just going through something, highlighting it and doing that is sweet. However, you can also do a note. So this is available on Paperwhite. It's also available on the Oasis. So you highlight something, which is what it does, that would add it to your highlights. That would also appear on Readwise. But then you can press note, which opens up a text box where you can add just, if you've got a thought about this, this links with this idea. Maybe this is a question that I want to have or whatever. A lot of the time, people write this in the margins of books.

• 17:52Chris Williamson?

  That also appears on Readwise. So not only does the highlight, but also the prompt that you gave yourself about something else.

• 18:01Jonny?

  About why it's interesting.

• 18:02Chris Williamson?

  Yeah, yeah, exactly. It's pretty impressive. I'm Readwise, I'm down. People should go check it out. There might be a free trial. It'll be linked in the show notes below. Anyway, Yusef, what you got?

• 18:13Speaker 00

  So this is on the same vein. This is for, so what we've just talked about, but for physical books. So I've got a pile of physical books that people have got me as gifts, or I've just picked up and you're like, ah, I really want to read it, but I just can't find the, justify the time to read it and then go back, highlight it, pull out the stuff that's relevant to me, put it into my notes. And so a way to solve that is an app called Otter, as in the animal. And what you can do is that you can just set it recording with the screen off on the side of your desk or something. And as you're reading, as you're highlighting, you can just speak aloud highlights or bits that you find useful.

• 18:57Speaker 00

  And you can leave it running in the background and it'll transcribe 660 minutes per month. So you get quite a big allowance for that. So what it does is as you read through, you'll just say occasional things aloud or sentences that you find useful. You basically don't feel like you're taking highlights because you're just speaking as you're reading. And then it transcribes it, turns it into a document that's time stamped, and then you can export that to whatever system you use.

• 19:26Chris Williamson?

  Well, we do know that this is what Amazon Alexa and Google Home Hub and the like Apple Airplay. That's what they're doing all the time. In any case. So what they've done is they've just given you your own personalized version of what of what everyone's smart speaker is doing to them all the time.

• 19:41Speaker 00

  Just made it useful for you rather than just for them.

• 19:43Chris Williamson?

  Yes.

• 19:44Speaker 00

  Crazy.

• 19:45Chris Williamson?

  Would you use that, Johnny? Would you? Would you just decide to record a conversation between you, Becker and Dexter? Just trying to discipline the dog around the house?

• 19:56Jonny?

  I don't really read. I'd love to read physical books. There's something nice about them. But like, there's the ones behind me on the bookshelf and that's it. Like, I don't, I would never buy a physical book. But yeah, I suppose if I had a ton of them.

• 20:11Jonny?

  Yeah, it sounds a good idea.

• 20:12Chris Williamson?

  What's the website, Yusef?

• 20:15Speaker 00

  The app is called Otter.

• 20:18Chris Williamson?

  Is it? No, so there's no desktop version, right?

• 20:20Speaker 00

  There is a desktop version as well. Yeah. So it's a web app and you can use the M1 like sneaky port thing as well.

• 20:29Chris Williamson?

  What's that?

• 20:30Jonny?

  What's the M1 sneaky?

• 20:30Speaker 00

  So you can install iPad and iPhone apps on your M1 Mac, but it's, they don't always work that smoothly.

• 20:37Chris Williamson?

  Oh, okay. Interesting.

• 20:38Jonny?

  Does it open up like an iPhone screen or an iPad screen on your phone?

• 20:41Speaker 00

  Yeah.

• 20:42Jonny?

  On your laptop, sorry. Right?

• 20:44Chris Williamson?

  Okay, right. So I've got, this is one that I took from Shane Parrish, which I think you will probably both agree with, but I doubt actually adhere to.

• 20:56Chris Williamson?

  Shane Parrish made a point that you should always pay invoices early because the people who pay the invoices early will get preferential treatment in future. So as soon as you receive an invoice through from someone that is expecting payment, just pay it as you receive it or as soon as possible and then send them an email. All right, mate, all done. When it comes to you needing something from that person, you've got a project that's on a tight timeline. You need them to go above and beyond, whatever it is, that person is going to be prepared to take it to the next level for you because they know that they're going to get paid toot sweet as opposed to the person that's taken the entire whatever net 30 from the end of the month, like piss.

• 21:36Speaker 00

  Yeah, there's no advantage to doing that. Like, yeah, okay, you get the cash flow. But if you're ever going to be doing business with that person again, you're playing repeated games with them. Like, it makes sense to build a good relationship.

• 21:49Chris Williamson?

  It's such a fucking good hack. However, didn't you get popped from the HMRC for submitting your tax payment late last year, Yusef?

• 21:58Speaker 00

  So, yes, but that's because our trusted accountant was like...

• 22:05Chris Williamson?

  Oh, fuck, no, you are right. Sorry. I've accused you of something that our accountant did to everybody.

• 22:13Speaker 00

  I think it's actually HMRC's fault in this case.

• 22:16Chris Williamson?

  Oh, okay.

• 22:17Speaker 00

  They had me down as a fake doctor.

• 22:21Chris Williamson?

  When you're a real one?

• 22:24Speaker 00

  I don't know if I count as one now.

• 22:28Chris Williamson?

  Were a doctor.

• 22:28Jonny?

  I think you do, don't you? You've still got the letters in front of your name and after your name.

• 22:34Speaker 00

  True, just not...

• 22:35Jonny?

  Like if someone shouted on a plane, "Is there a doctor on board?", would you go?

• 22:38Chris Williamson?

  Ah, yeah. It's a very long story. How long have you got?

• 22:41Jonny?

  Yeah. So my accountant was like, "Whoa, mate, like, is someone having a heart attack on the plane?"

• 22:47Speaker 00

  Technically, I'm doing a marketing strategy for...

• 22:51Chris Williamson?

  Right. So would you like your funnel optimizing? Right now, I know, I know, I know, I know, he's dying, he's dying, he's dying. But let's talk about your CPM and your click-through rate.

• 22:59Speaker 00

  Because your lead flow is terrible at the minute. That's the biggest, that's the real emergency.

• 23:03Chris Williamson?

  Always pay invoices early. If you do, people are going to treat you better. Super, super simple heuristic. Everybody should adhere to it.

• 23:10Jonny?

  Businesses often tend to manage their working capital by paying things as late as they can. Like, big, big businesses with huge invoices. But I definitely agree on a personal level. Like, if something... Because it just creates like mental drag as well, doesn't it? Like, it sits in your inbox or it sits in it, like however you receive it. And you're like, "Oh, I really need to do that." And there's like so much resistance around paying it when really it takes you two minutes.

• 23:32Chris Williamson?

  Yeah.

• 23:33Jonny?

  You just do it and it goes away.

• 23:34Chris Williamson?

  The dude that's come around to fix the boiler or your roofing slates and stuff. Yeah, get it, get it done.

• 23:40Jonny?

  I heard a... So just off the back of that, especially interested to hear what you think about this, Chris, with... Because I think it's a very US thing. A tip was the first time you go into a bar or a restaurant, if you're going to be in a new location for a long period of time, is aggressively tip the person who helps you. So like the person who serves you at the bar or the waiter. Yeah, like, force it. But the example was tip $100 the first time. Because like every subsequent time you deal with that person, you'll get like preferential tables, they'll serve you first. What do you think about that as a as a concept?

• 24:17Chris Williamson?

  In principle, sounds great, but in practice, I think the the turnover of staff is going to be so high, you know, it's that one person that's going to do it plus maybe what the three or four people that they speak to about that dickhead that gave them a hundred bucks. So I just don't think I don't think that it's going to pay out. And man, they are used to tipping so much out here. Some of the presets when you go on, uh, see, they have an iPad, right? Where they do their stuff on their side, and then they turn it over and you you have to select how much you want to tip afterward. Eighteen, twenty and twenty five, it's some percent it's got sometimes on that. So if it's

• 24:58Chris Williamson?

  a good sized meal, you're talking about a fair whack of a tip. And as a

• 25:03Jonny?

  There's no option for zero, is there?

• 25:05Chris Williamson?

  Well, there is, but you'd have to edit custom. And then if you did do zero, you're in, you're in, and then they take it back, right? So you have to flip it back over and it tells them what you've done. So it's like showing showing your homework to the teacher.

• 25:17Speaker 00

  To get shamed into like, I put zero.

• 25:19Jonny?

  It's showing your homework that says, I've not done the homework.

• 25:23Chris Williamson?

  It's as an Englishman who obviously I'm genetically averse to tipping.

• 25:30Speaker 00

  It's maybe something that would work better in the UK then, because people are so averse to it.

• 25:36Jonny?

  So the reason I wanted Chris's opinion was I just, I think he's he's he's had the behind the scenes knowledge of like, that sort of service based industry, like, does that do people respond well to stuff like that? I feel like the answer is no.

• 25:47Chris Williamson?

  They used to seen big tips, man, I think, a fair bit of the time. Um, yeah.

• 25:54Jonny?

  It's a bit of a like flex, isn't it? You know, who can give the biggest tip and that sort of stuff? So.

• 25:59Chris Williamson?

  I don't do that. I'll buy the I'll buy the biggest steak, but not

• 26:02Jonny?

  Nice.

• 26:03Chris Williamson?

  Give away the biggest tip. What you got?

• 26:06Jonny?

  So this is in relation to like anything that you buy like regularly. So supplements is the easiest example. So like whenever something, whenever you go down from having two of something to one of something, that's when you then order stuff, like order the new, new round of it. So like

• 26:26Speaker 00

  One is the new zero.

• 26:27Jonny?

  Yeah, exactly. That's a much better way of explaining it, you so thank you.

• 26:32Jonny?

  So I've had examples where like I'll be on my last version of something, my last thing of something. And then you're like, I'll, I'll, I'll order it later, I'll order it later. And you inevitably end up three, four days a week without that thing. So really simple rule, you can apply it to like whatever you buy on a recurring basis, or you fall for what Jeff Bezos wants everybody to do, which is the like subscribe and save option on Amazon, where it just comes monthly anyway.

• 26:57Chris Williamson?

  I've not, have you got any subscribe and saves? I don't have a single one.

• 27:01Speaker 00

  Cause what level of accuracy do you need? It has to be something like contact lenses where you need, you know, you will put it, you, you need, you, you wake up and you're like, I know that I will need eyesight today, so I will definitely use my contact lenses. But if it's even toothpaste, the variance can end up with like a massive backlog after a year of toothpaste.

• 27:20Chris Williamson?

  You have a month where your grip strength increased a little bit and you've just been pumping through it. Yeah, I am. So having a buffer level of products that you use is a really smart idea. Or who would be another one would be to have a always in one cupboard, like buffer level that you touch. So you go into that one whenever you, you're running out of the other stuff and then you work on top of it. So rather than swapping between the two, you've just got one that's always the buffer level.

• 27:49Speaker 00

  You must do that in a toilet roll.

• 27:51Chris Williamson?

  Oh yes, that's true. You need to have a toilet roll, but then there's a bunch of downstream. Kitchen roll is a valid alternative. Tissues are a valid alternative. And then if that doesn't work, socks. So, you know, there are, there is a hierarchy here of

• 28:06Speaker 00

  That's a real emergency, like running on fumes, isn't it?

• 28:09Chris Williamson?

  That's second year, second year university, living in the first house that you've ever lived in, shit.

• 28:15Speaker 00

  Mate, mate, have you used all the toilet roll, mate?

• 28:18Chris Williamson?

  Used all the socks, mate.

• 28:22Chris Williamson?

  Right, Youssef, what you got?

• 28:23Jonny?

  That's it. Have a buffer level and order in it. Well, one is a new zero.

• 28:27Chris Williamson?

  Nice.

• 28:28Speaker 00

  That's good. So this is a digital one. Also iPhone, like, you guys might just be like, oh, yeah, obviously. But moving between apps with any iPhone that's above a nine or 10. So if you don't have the button, rather than like swiping up, because I've seen so many people do this where they swipe up and then like find the new app on the home screen and then press it again. You're like, you can just move between them by putting your thumb on the little white bar and moving left and right.

• 29:01Chris Williamson?

  So that one.

• 29:02Jonny?

  It's almost so obvious.

• 29:04Chris Williamson?

  That you forget about it. That one I've used a lot, something that I used to do with a button that I haven't brought back across onto the new buttonless iPhones. You remember when you used to double tap and then be able to move between them?

• 29:18Speaker 00

  Oh, yeah.

• 29:18Chris Williamson?

  You would be able to see them all. Now you can do that if you go from the bottom slowly and it'll open out into all of the windows. That's just a function that I've never been able to, whatever, instantiate into my, my brain's movement pattern.

• 29:35Speaker 00

  Do you miss the button?

• 29:37Chris Williamson?

  Not really.

• 29:39Jonny?

  Is that what you were referring to, Youssef? That what Chris is just describing? So I like push it, push it up a little bit and then swipe across to go between apps.

• 29:48Speaker 00

  So you can just, you can do it without pushing up and then it just goes straight to the next app? Or what Chris is describing is it like puts them all into a floating panel and then you can, you can choose.

• 29:58Chris Williamson?

  Yeah.

• 29:59Speaker 00

  Yeah.

• 29:59Chris Williamson?

  So go back, if you go back down to one of the apps and then if you just go across the very bottom of the screen and you swipe your thumb from left to right?

• 30:06Jonny?

  My God, I didn't know that.

• 30:08Speaker 00

  Oh.

• 30:09Chris Williamson?

  So that's the one.

• 30:11Jonny?

  So and that was, he was me saying like, oh, this is so obvious that I, I thought you meant the like the push it up, bump it into like a carousel and then go between.

• 30:18Chris Williamson?

  No, no, no. This is a, this is a mother, because you're usually going between two apps, right? It's rare that you're going between, it's rarer that you're going between three. It's like, oh, here's a, here's an address, copying it from my calendar, yeah, doing whatever the fuck into Uber or something.

• 30:34Speaker 00

  That's it.

• 30:35Jonny?

  It's better about the new iPhone setup where it's all in the app directory, whatever they call it, where I just search now, I just like drag down and search the name of the app rather than like having to deal with the home screen. I think that's a way, it's better for like a screen time perspective. So you don't get caught in the loop of email, Instagram, Facebook, WhatsApp.

• 30:57Speaker 00

  It's like I'm going in choosing exactly what I want.

• 30:58Jonny?

  Yeah, this is what I came here to do.

• 31:00Speaker 00

  It's the Alfred of iPhone.

• 31:02Chris Williamson?

  Yeah, it is. Right. Okay. This is one that I've been doing for the last few years. So I've been traveling a lot up until COVID and then after COVID as well. I guess I've been traveling a fair bit as well. And I did it on the first road trip I did around America a few years ago, and then have just done it ever since. I've bought a particular fragrance for each trip. So I've done a little bit of research. I have a bunch of friends that are fairly knowledgeable in aftershafts. And I'll ask them, look, man, this is what I'm doing. This is where I'm going. What do you think? And I'll then go into Fenix or somewhere into a department store, try them, and then pick one. And that'll be the aftershave that I have for the trip. And then usually whatever the six months, 12 months or something after the trip, obviously. But what it means is that whenever I put

• 31:48Chris Williamson?

  that fragrance back on, I've got all of these memories attached to that smell. And it reminds me of that Fourth of July in Nashville, or that trip to Austin, or whatever it is. And it's just great. And now I've got little bits left of each one of them. And if I ever want to remind myself about that trip, I can just wear that and it gives me nice memories.

• 32:06Speaker 00

  That is really nice.

• 32:08Jonny?

  That is lovely. It's crazy how much like a memory is attached to smell. Like when you put an aftershave on and it like takes you back like five, 10 years.

• 32:17Speaker 00

  Have you ever met a girl who wears the same perfume as like one of your exes?

• 32:22Chris Williamson?

  Yes.

• 32:22Speaker 00

  And it's just instantly.

• 32:24Jonny?

  Strange. So in my like, in my induction in accountancy in like the first week, they given like a presentation about like what tie to wear to match the shape of your face and all that sort of stuff. And one of the things they said was like, we recommend not wearing any perfume aftershave in case it creates like the wrong environment between you and a client and you can't like undo it. Like once, once you've gone in and you like smell of the smell of their partner or smell of their ex's partner, that's it. Like that, they'll associate you with that.

• 32:52Speaker 00

  The deal lost, isn't it?

• 32:53Jonny?

  Yeah. You can't unpick that. So it's very powerful.

• 32:58Chris Williamson?

  Yeah. Yeah.

• 32:59Jonny?

  What's the, what was the number one aftershave that you've bought? Like, what's the, if you've got friends who have knowledge with this stuff, like what's, what's your number one ranked aftershave?

• 33:10Chris Williamson?

  Uh, so Maison Curdejan, uh, Baccarat Rouge 540. It is, it is, uh, it's an app. So just put Baccarat Rouge 540 in on, uh, Google and it'll come up. It is without a doubt, one of the best smelling things that I've ever, uh, I've ever smelled in my entire life. It's unbelievable.

• 33:29Jonny?

  Wow.

• 33:29Chris Williamson?

  Uh, it's a unisex technically, um, although it would be fairly strong, I think, if you were a girl to wear it, but it's just outstanding. Like it just, it's pure happiness and it lasts for eight hours. Um, so the guy who is the, um, whatever is perfumerer for, um, a bunch of big current fragrance houses, he does the stuff for them. So he'll go and do whatever, Homsport and what was that blue one that had the, the sailor's torso?

• 34:03Speaker 00

  Jeans. Oh, uh, the, with, with the stripes.

• 34:07Chris Williamson?

  Um, wasn't Versace, was it?

• 34:09Speaker 00

  That was a nineties, the cost.

• 34:11Chris Williamson?

  No.

• 34:11Jonny?

  No.

• 34:12Chris Williamson?

  It wasn't. Anyway, that one that every guy had for a short amount of time. He was the guy that designed that. He's designed some of the biggest fragrances and, uh, Maison Curdejan is his private perfume house where he just does stuff for himself. So this is kind of like, I don't know.

• 34:28Speaker 00

  Pretty legit then.

• 34:29Chris Williamson?

  Yeah. A producer for all of the big R and B artists then deciding that he's going to start making his own stuff. And it's, it's pretty expensive. I think a bottle is maybe about a normal 70 mil bottles, maybe 250, 300 pounds, but you don't need that much of it. It'll last you a year and it smells, but I, you can't really put a price on like feeling nice.

• 34:50Speaker 00

  How many squirts do you use?

• 34:51Chris Williamson?

  Uh, usually four. So like.

• 34:53Speaker 00

  Four squirts. Wow.

• 34:54Chris Williamson?

  Two, two, two on.

• 34:55Speaker 00

  Wrist, wrist.

• 34:55Chris Williamson?

  Wrist, wrist, neck, neck, done.

• 34:57Jonny?

  Yeah. Nice. I bet you stuff, I imagine you make sure it doesn't touch your skin because of estrogen.

• 35:05Speaker 00

  So since I spoke to Anthony J, he advised doing that. Yeah. I used to be a single gray on the neck. But now I just use a dab of essential oil, which Mike finds hilarious. Like I was on my way.

• 35:16Jonny?

  Where do you put the essential oil?

• 35:18Speaker 00

  Sandalwood, just on the top of my head. And he was like, did you just put a drop of oil on your head? I'm like, yeah.

• 35:23Chris Williamson?

  So you're walking around honking of sandalwood or lavender or something?

• 35:27Speaker 00

  Yeah, just some kind of herb.

• 35:30Chris Williamson?

  Very herby, but that's your musk, isn't it? As as somebody from Egypt, that's the.

• 35:36Speaker 00

  It's the smell of my people. To be honest, Arabs, for all of their faults, smell lovely.

• 35:41Chris Williamson?

  They do. You're right. They do. It's very good smell, Habibi.

• 35:47Speaker 00

  Oh, don't worry, Habibi. It's good for you.

• 35:49Jonny?

  Jean Paul Gaultier.

• 35:51Chris Williamson?

  That was it. Fucking Jean Paul Gaultier. Thank you.

• 35:54Jonny?

  Feels good, that doesn't it, to get it, get it out of the system?

• 35:57Chris Williamson?

  Uh, do you know what the, what I think the hormone is or the neurotransmitter that's released when you connect something that's like that, where you solve a problem? Vasopressin. Could I be right?

• 36:09Jonny?

  Vasopressin.

• 36:09Chris Williamson?

  You said.

• 36:10Speaker 00

  Probably, yeah. It's it's it's associated with memory and short term memory. So it's probably like the reward for.

• 36:15Chris Williamson?

  Yep.

• 36:16Speaker 00

  Ah.

• 36:16Jonny?

  Connected.

• 36:17Chris Williamson?

  Yep.

• 36:17Speaker 00

  Tip of my tongue.

• 36:18Chris Williamson?

  Vasopressin.

• 36:18Jonny?

  Mission complete. Bit of vasopressin.

• 36:20Chris Williamson?

  Get in.

• 36:20Speaker 00

  So Tim Ferriss used to get intranasal vasopressin spray to learn Japanese vocabulary. It's a very Tim Ferriss thing to do because it gives you a short term improvement in your memory.

• 36:34Chris Williamson?

  Oh, fuck. Taking a big line of memory.

• 36:37Jonny?

  Probably feels quite nice. Like a little bit of like, get in in the morning.

• 36:43Chris Williamson?

  Remembering everything. Right, Johnny, what you got?

• 36:46Jonny?

  Uh, mine is a Mac app that is connected to a concept that is also linked to Tim Ferriss called Morning Pages. Have you heard of that before?

• 36:56Chris Williamson?

  Uh, is that the Artist's Way thing from Julian?

• 36:59Jonny?

  Yeah, exactly. Yeah. So it's a form of journaling, the idea being like you, well, the the Artist's Way concept is you write for three pages a day of just unfiltered, like whatever you're thinking. And it's supposed to be like a form of therapy, basically, you know, you like get all of your thoughts out and it just is a way of sort of processing um things that you're that you're like dealing with or trying to think about that you wouldn't necessarily have that conversation out loud, as it were, but writing it out can help process that. Morning Pages is a, because my handwriting looks like an eight year old's. Morning Pages is a way of doing it digitally and it's an app that is designed that gives you.

• 37:38Jonny?

  A daily word target and it analyzes the tone of the writing to whether it has a negative or a positive like frame to it. And then it also pulls out themes that keep occurring in the

• 37:55Chris Williamson?

  Jesus Christ.

• 37:57Speaker 00

  I'm excited about that part.

• 37:59Jonny?

  It's really cool.

• 37:59Chris Williamson?

  This is so sophisticated.

• 38:01Jonny?

  Yeah. So you can see like January had like a negative, like it's a red bar below the line. February had a positive tone. And like, these were the things you were talking about on days you were, it had a negative tone. These are the things you're talking about days you had a positive tone.

• 38:16Speaker 00

  So much can be done with that. Cause if, if when you log in, it says like, what's your mood out of 10? Or how did you sleep? Or something like that. And it starts drawing cross correlations and associating it with different themes, then it starts to get really exciting.

• 38:29Jonny?

  It's more just, it's weird how like, the strangest thing is how you look back on an entry and you're like, God, like, I have no emotional reaction to that whatsoever anymore. But at the time, it was like really, a really heightened emotional thing. And also how consistent, like certain things that annoy you crop up that you, that like, I certainly wasn't aware of. Like you think it, oh, this thing's happened today and that's a frustrating thing. But actually it happened in January as well. So you think it's like this one off event.

• 39:02Speaker 00

  Have you ever looked back on notes from say two years ago? And you see something that annoyed you at the time and you think, oh, like, just doesn't bother me anymore. That's always a nice, a nice win.

• 39:11Jonny?

  It's a sign of progress, isn't it? I think.

• 39:13Chris Williamson?

  I've always said it would be great if you could take a screenshot of your memory. So if you could go back, you know how time machine on your MacBook works and you can go back and restore your machine to an older version. If you could just visit an older version of your, the, the texture of your mind, right? And if you to go back to it three years ago and think about the neuroses and the anxieties and the concerns and the worries and the things that consumed you. Almost all of them would probably not even feature in your mind now. Your problems are more sophisticated, bigger.

• 39:47Speaker 00

  That's true. More resilient. It's so frustrating though, wouldn't it? Because you'd be shouting at it, being like, stop doing that or stop worrying about this. And you couldn't communicate with them.

• 39:55Chris Williamson?

  Yep.

• 39:56Jonny?

  I think that's the, so this, one of the other things is journaling, right? So like I've tried, that was one of the other things I had to do daily. And I've tried like the six minute diary, the five minute journal, like lots of other ways of journaling. And I don't, I, I think the only way that I've tried that I felt like a, even like an immediate benefit from. So like as soon as I finished, I was like, oh, like that feels better to like get that out of my head. Was, was this, this way of doing it. And there's no like structure to it. So it feel, it can feel a bit pointless sometimes if you're like, I just need to get on with my day. But it's the value of looking back at previous entries and being like, wow, like that problem is firstly, I handled it really well.

• 40:40Jonny?

  I was worried about it and I handled it really well, or it's not really a thing anymore. And you can pick out stuff that makes you happy as well, that you don't realise. Like things that happen in a day that, and obviously add those back in more and more. So yeah, it's cool.

• 40:51Chris Williamson?

  What, what's the website? Is there a desktop version?

• 40:55Jonny?

  Yeah, it's a desktop, it's a desktop app called Morning Pages.

• 40:58Chris Williamson?

  Okay.

• 41:00Speaker 00

  I should say as well that if this is part of the Johnny test, who is definitely the, the most sceptical of journaling among the three of us, then it's got to be good.

• 41:09Chris Williamson?

  It's a high watermark. Yeah, for you to do that. And then how much do you have to write?

• 41:13Jonny?

  You can set that.

• 41:15Chris Williamson?

  How much do you choose to write?

• 41:16Jonny?

  I have it on 250 words, I believe, a day.

• 41:20Chris Williamson?

  Yeah, because I think the original Artist's Way by Julia Cameron is three full pages written.

• 41:25Jonny?

  It is, yeah, yeah.

• 41:26Chris Williamson?

  Which is, that was, that's one of the main reasons that I've never done it. Because I'm just think, oh, that's such a, a huge barrier to get over.

• 41:35Jonny?

  Yeah, so exactly. So that would. That would take me, well, I don't, I've never actually tried.

• 41:41Chris Williamson?

  Probably half an hour.

• 41:42Jonny?

  Yeah. And I think like with this stuff, it is all about like keeping the resistance low and doing it consistently. So like you, I had the thought of like, it'd be cool to try. I've heard quite a few people who I like, look up to, talk about it. But this idea of like, sitting down with a little book each morning and writing, like my handwriting's so bad that I want to be able to look back on it and read it firstly.

• 42:04Chris Williamson?

  It's illegible even to you.

• 42:06Jonny?

  Yeah. So like it's scroll two days later. So what's the point?

• 42:10Speaker 00

  So like over the last couple of years in hospital, quite a lot of stuff is still physically written. So we're not fully digital and you get so frustrated at writing because when you're used to typing really fast and then you're like, oh my God, I have to like scroll this out and it it's annoying because of the friction to, you're so used to being able to have like a smooth flow from brain to output.

• 42:34Jonny?

  Yeah.

• 42:34Chris Williamson?

  Youssef, what you got?

• 42:36Speaker 00

  Physical one. I posted this on Twitter yesterday and people went nuts over it, like people missing the point and getting annoyed at it. But what I said was potatoes for cutting, rice for bulking. And if everyone just followed that rule, we'd all be fine. And people in the comments being like, oh, well, but it all turns to starch and sugar anyway. So or like, well, I could eat loads of McDonald's fries. And you're like, well, yeah, obviously, but that's not the point, is it? Like, point is try and overeat boiled potato and get back to me.

• 43:10Chris Williamson?

  But that sounds like a shit meal. So what else can you do with potato?

• 43:14Speaker 00

  The, I think when you're dieting, you want to make food as boring as possible. Like, I think what a lot of people, and it's a big mistake that a lot of the kind of eating disorder fueled Instagram influencers do is they, they really pedestalize and worship food and make it super, like it's, it's almost like they're just blue balling themselves with food when really you shouldn't, you should be making it as unpalatable and boring as possible and as filling as possible.

• 43:47Jonny?

  You could mix it with the chicken in a tin, Chris.

• 43:51Chris Williamson?

  With chicken with white rice, chunky chicken?

• 43:53Jonny?

  Yeah, even the white chicken.

• 43:57Chris Williamson?

  So your argument here is that potatoes are less dense in terms of their.

• 44:03Speaker 00

  They're less calorie dense. So on the satiety index, somebody did a study where they ranked foods from all different types of foods and related it to 100 calories of sliced white bread. And so it gives it an index of what was the, how many calories did someone eat subsequent to eating 100 calories of X food? And potato, boiled potato was the highest one. So it was, people ate the least after eating potato. And I think the lowest one was crisps or croissants, like something like really, almost like wafer air, but really high calorie density.

• 44:44Chris Williamson?

  Garlic bread. I, I would say.

• 44:47Speaker 00

  Vessel for butter.

• 44:48Chris Williamson?

  If you were to give me the difference between like a super low fat spread of some kind on a nice baked potato, a nice jacket, right, that's been crosscut and been put in. And it's, it's just a tiny little bit overdone, not much, a tiny little bit overdone, just so the skin's, dude, that versus a boiled potato, and it's the same, it's still a potato, low fat, some, something on top.

• 45:13Speaker 00

  Oh, I'm, I'm fine with that. Like, it's, it's when people say, oh, what about McDonald's fries? It's like, well, that's not really potato. That, that's just like palm oil or whatever, used with potato as a vessel for it.

• 45:25Jonny?

  With questionable amounts of potato as well.

• 45:28Speaker 00

  It might, might not even be potato. It might be some kind of plastic polymer that they've melted down and pushed through.

• 45:32Chris Williamson?

  It's just estrogen, isn't it?

• 45:35Jonny?

  It just identifies as potato. No one can question that these days. So.

• 45:39Chris Williamson?

  Used to be, used to be a potato that now identifies as some estrogen and you're going to eat it.

• 45:43Speaker 00

  100% beef scandal.

• 45:45Chris Williamson?

  What's that?

• 45:46Speaker 00

  Just before we move on, hold on. My issue was with the rice piece of this.

• 45:53Jonny?

  Just because I feel like the beef will move us off the subject and I want to get to the bottom of it. Potato for cutting, I agree. But rice for bulking.

• 46:02Speaker 00

  Rice, it's just the bodybuilder staple, isn't it?

• 46:05Jonny?

  But I find rice really filling. Is it like you put a small serving of rice in a pan and cook it, expands, it's a huge meal really for the calories, don't you think? Like, why not like buttery potato?

• 46:17Speaker 00

  We should do a challenge for YouTube, like we'll.

• 46:19Chris Williamson?

  But it depends, like, how you, what's a better base, buttery biscuit base, what's a better base for carbohydrates for you to add into a meal? Unless you're going to go pasta, which is then you're playing or you're fucking about with gluten. What, what, what do you, what beats rice?

• 46:39Speaker 00

  This is, Johnny's an absolute sandwich boy, so like.

• 46:41Chris Williamson?

  Oh, he just wants everything to be a Marks and Spencer's.

• 46:46Jonny?

  To be honest.

• 46:47Chris Williamson?

  Taste of the world, fucking whatever it is, all day breakfast or something.

• 46:51Speaker 00

  I suppose if I was managing Johnny's bulk, I would, I would have to say like, you know what? Just go to town on sandwiches because.

• 46:57Jonny?

  You wouldn't even need to tell me.

• 46:59Speaker 00

  Well, you're in your element there, aren't you? So.

• 47:01Chris Williamson?

  That is his native environment.

• 47:02Jonny?

  It doesn't matter where we're going, who we're going to seek, what we're going to do. I'm most excited about the M and S Simply Food on the way.

• 47:09Chris Williamson?

  The opportunity to do sandwiches. On our way, on our way to see Bring Me The Horizon, guest list, play, a huge arena. What are you most excited for tonight, Johnny? Oh, well, I do think that M and S have just released their new Simply Food range, which has actually got like a prawn, something, something.

• 47:26Jonny?

  Let me check if weather, what time weather be closes, Chris, because that's going to determine what time we start off.

• 47:32Chris Williamson?

  When we set off, the meal deal might have finished by then. What's the beef? What happened with beef?

• 47:36Speaker 00

  Oh, so there was some kind of scandal where McDonald's were saying on, on their like wall placards, 100% beef in their burgers. And what had happened was they acquired a subsidiary company that was called 100% Beef Limited.

• 47:53Jonny?

  Oh, my God.

• 47:56Jonny?

  Oh my god.

• 47:58Speaker 00

  And they got into some kind of lawsuit and had to change the thing because it was obviously a false claim.

• 48:03Chris Williamson?

  Misleading, purposely misleading.

• 48:06Speaker 00

  Yeah, it's technically correct because.

• 48:08Jonny?

  Because burgers have like carbs in them, don't they? They have like filler ingredient that actually makes the carb count. Like I remember back in the keto days, having a burger and they're going like, oh, that's it. 30 grams of carbs.

• 48:20Speaker 00

  You had to order burgers from a special place, didn't you to?

• 48:23Jonny?

  Yeah.

• 48:23Chris Williamson?

  Has anyone thought, has anyone thought about starting up a sports massage therapy business called Not a Rapist?

• 48:34Speaker 00

  I mean, I don't think you'd get any customers if you called it that.

• 48:38Chris Williamson?

  But well, why?

• 48:39Jonny?

  That's it.

• 48:40Chris Williamson?

  Surely you have to get more customers than a rapist next door.

• 48:46Speaker 00

  But it's not between, like, that's not the two options.

• 48:49Jonny?

  Yeah, there are other people in the market. That's the trouble.

• 48:51Chris Williamson?

  Well, that's what you think. That's what you think, that's what they want you to believe.

• 48:55Speaker 00

  Yeah, what, what would you choose if there was two doors?

• 48:57Chris Williamson?

  Between a rapist and not a rapist.

• 49:04Jonny?

  That's like, it's one of those mind games, isn't it? Where like you can only ask one, one question. There's two people standing in front of two doors. Which one do you go to?

• 49:10Chris Williamson?

  One always lies, one always rapes. Yeah.

• 49:15Chris Williamson?

  Right, okay, moving on. Um, so I got, I got a bit of, I got a bit of pushback on my newsletter this week for putting this in. Uh, but I don't care. Uh, 12foot.io, so that's number one, number two, FT.io. So this person that has made this website realized that in order for websites to be optimized for Google ad, uh, keyword search, they have to actually make a completely unpaid walled version of every article that's paywalled. So that Google can search it without the paywall. And he has made this website, 12foot.io, uh, saying, show me a 10 foot paywall and I'll give you a 12 foot ladder. And this unlocks any, pretty much any paper.

• 50:00Chris Williamson?

  So the observer, the spectator, the guardian, New York Times, Washington Post. Uh, and you can just append to the beginning, HTTPS colon backslash backslash 12foot dot website.

• 50:18Chris Williamson?

  I think it explains it on the on the website anyway, how to do it. Plus, there's an iOS and an Android app that's partnered up with it and it's completely free.

• 50:26Speaker 00

  Journalists hate him.

• 50:27Jonny?

  Is it all is it also not completely illegal?

• 50:30Chris Williamson?

  Well, what would be illegal about it? That's that Google keyword search is available for Google to access and presumably.

• 50:40Jonny?

  So they're just finding a version that exists on the internet like it's not bypassing the paywall.

• 50:45Chris Williamson?

  Precisely, yeah. This is just a different way to view it now. Don't get me wrong. I think that journalists, the ones that are good, people like Douglas Murray should be paid for their work. However, if you don't like a journal, if you want to hate read them, this is a good way to do it. Someone complained about the fact that it didn't work on my website. And like, I don't have any paywall content on my website, so there's nothing, nothing to.

• 51:11Speaker 00

  There's no secret.

• 51:12Chris Williamson?

  Yeah, yeah. That being said, please do support whatever publications you actually care about and use this for the ones that you hate read.

• 51:20Speaker 00

  Interestingly, the thing that stops me from signing, you know, someone sends you a Financial Times article or something from the Independent or whatever, and you want to read it. The thing that stops like if it just had Apple Pay and it was 50p or whatever, a hundred percent just do it.

• 51:33Chris Williamson?

  What for a one off payment to the article? Yeah, that would be a really, really smart thing to do.

• 51:38Speaker 00

  Like, it's not the it's not the money that's the problem for me. It's the ball ache of like, you have to type in your email address and the check the thing and.

• 51:46Jonny?

  Yeah.

• 51:47Chris Williamson?

  Apple Pay would fix everything. Johnny.

• 51:52Jonny?

  This one is another app.

• 51:56Jonny?

  Might have spoken to you about this before, Chris, but you might. So Chris, years ago, referred me on to a meditation coach called Brian, who introduced me to Shinzen Young. And there's a huge PDF and like he has a book and his method's decently complicated. I think that's fair to say like it's not just sit and pay attention to your nose and.

• 52:19Jonny?

  And focus on your breath and it's not like headspace. There's a lot to it. And I've, I've often struggled to like piece it all together to understand it. There is actually an app for all of this now. Don't know whether you've come across this before, Chris?

• 52:32Chris Williamson?

  No.

• 52:33Jonny?

  So Shinzen Young's method is basically broken down into a course on an app that is progressive and systematic and takes you through all of the methods with guidance. You can take, it's everything from like a five minute meditation through to an hour meditation. The app is called Bright Mind and it is.

• 52:52Chris Williamson?

  Bloody hell.

• 52:55Jonny?

  I believe it was originally Shinzen who was doing the, like the guided meditation. It's now somebody else.

• 53:01Chris Williamson?

  Is he still alive?

• 53:03Jonny?

  As far as I know. Yeah.

• 53:04Chris Williamson?

  He's getting on, isn't he? So does Bright Mind follow the five ways framework? Oh, what with the concentration, clarity, equanimity. Oh, that is very good.

• 53:17Jonny?

  The thing I like the most about it, which is a weird, like, obviously I've completed the course. It was really, really helpful. But you know, when someone says like, I quite want to get into meditation, like what, what, what would you recommend? And you're like, well, probably not headspace, probably not calm. Like maybe here's a YouTube video, like to just be able to say that's an entire like A to Z course. It explains the entire thing from the very basics through to the really advanced. Take from it what you want.

• 53:45Chris Williamson?

  How long did it take you to complete the full course?

• 53:49Jonny?

  It's chunky.

• 53:52Chris Williamson?

  That's not an answer.

• 53:52Jonny?

  It's, I don't, I don't even know the answer. That's the trouble.

• 53:55Chris Williamson?

  Months? Six months?

• 53:57Jonny?

  There'll probably be like, it's probably one to two months of like one meditation a day. Yeah. And then they're, they're always adding stuff, but like to learn the method, the five ways method. Um. It's at least daily.

• 54:10Chris Williamson?

  Are there lectures to teach you the theory outside of the right?

• 54:15Jonny?

  Um. Yeah.

• 54:16Chris Williamson?

  Dude, that's great.

• 54:16Jonny?

  There's separate, like, and it like tracks all your meditation as well. So like it'll keep your streaks and your time and all sorts of stuff.

• 54:22Chris Williamson?

  Well, we, um, sorry. I think everybody that's that's read that five ways to know yourself. If you're interested in this, if you just Google five ways to know yourself, Shinzen Young, um, there's a PDF which is available for free. It'll be the top uh, result on Google, uh, and just have a read of that. And that is the most comprehensive breakdown of is it my, it's mindfulness meditation, right? You said?

• 54:45Speaker 00

  Yeah, the pass and no.

• 54:46Chris Williamson?

  Yeah, it's the most easy to understand breakdown, three different modes, three different senses and a matrix, basically that runs over the top. It's super easy.

• 54:57Speaker 00

  Very good because it's systematic. It's like for an engineer's mind, it's, it's not, there's no woo woo, it's non-denominational. It's just here's what to do, go and explore it.

• 55:07Jonny?

  There's the, the, that stuff, like the labeling, the noting is actually part of an even bigger system. That includes other forms of meditation and the final lecture is like how to design your own like training plan for the week. So like how to take all the methods we've spoken about and like Mondays, you might do this, Tuesdays, you might do this. And this, if you want to get a coach, this is why I should get a coach and this is the benefits you should look for. And if you want to go on retreats, these are some recommendations for retreats. Like it is the closest thing I've come across to just like here is how, here's how to do meditating. Now you, now you know everything you need to know.

• 55:41Chris Williamson?

  How?

• 55:41Jonny?

  That's really, really cool.

• 55:42Chris Williamson?

  What is your current meditation practice, having completed that course?

• 55:50Jonny?

  So I do

• 55:53Jonny?

  like a, like push pull legs, basically. So, uh, like you'll be familiar with this, Chris. You know, there's like focus in, focus out.

• 56:01Chris Williamson?

  Yeah.

• 56:01Jonny?

  So I'll do one day of focus in, see here, feel focus in.

• 56:05Chris Williamson?

  Yeah.

• 56:05Jonny?

  The next day is see here, feel focus out.

• 56:08Chris Williamson?

  Yeah.

• 56:08Jonny?

  And then the third day is in and out, see here, feel, and then back to the beginning again. Sometimes on the fourth day I'll do focus on rest or focus on, like he has nurture positive and all these other things as well. Auto focus, which is where you do nothing and let sensations come and go.

• 56:24Chris Williamson?

  Yeah, the do nothing, the. The whatever is positive, where you ding the bell and think about it and then let it reverberate.

• 56:32Jonny?

  Yep.

• 56:33Chris Williamson?

  All of that stuff, it's really cool. And for the people that are listening that are into their meditation and are thinking that they want to maybe try and give this a shot, I would highly, highly recommend it. I would also highly recommend maybe thinking about getting a coach if you enjoy that. Cause it is, it can get a little bit complex without somebody to explain it, but yeah.

• 56:50Jonny?

  So the, I think if you, if you're like into training and you follow a training plan or you're like that way inclined, this I think will probably sit well with you because it's structured in a very similar way. And the app will guide you through the basics. And if you listen to anything, I still don't really get it. They recommend coaches as well. So.

• 57:09Chris Williamson?

  Very nice. Yusuf.

• 57:10Jonny?

  It's awesome.

• 57:12Speaker 00

  Nice. Do you want physical or digital?

• 57:15Chris Williamson?

  Physical.

• 57:16Jonny?

  I want a physical one, please.

• 57:18Speaker 00

  Learn to roll. So this is just a simple thing that I think a lot of people have never learned. And it's a great way to improve your physical confidence, to just reduce the risk of injury. It's so versatile and such an easy entry grade skill to learn. I think if you have done gymnastics as a child, or if you're used to doing that kind of stuff, you would naturally like roll out of a fall, forward, backwards, sideways. But being able to do it just means that you're no longer afraid of just stacking it. And you often will see people on YouTube on like fails compilations and stuff. And they are what our friend David describes as leptosomes.

• 58:02Speaker 00

  Like someone who is just completely physically unintelligent and just manages to like, make a big hen's dinner of a simple fall. Whereas if you know how to roll, you can avoid that. And it's the same principle as have you ever seen people who like they're squatting a weight that they've not, they're not confident with the weight. And so they just cut the depth because they know that if they fail it, they're not going to know how to dump the bar. Whereas if you go in, you know how to fail the squat properly, you know how to dump it and jump forward or put it on the pins or whatever, then you can commit to full depth because if you fail, it's fine. So it's the same principle.

• 58:43Chris Williamson?

  I like it. It's weird that we do that as kids and your proprioception of playing around on the ground and crawling about and jumping and stuff like that is so good. And then you get to adulthood and you're like, no, but emails, I've got them too. And it just gets

• 58:57Speaker 00

  Always know but emails.

• 59:00Chris Williamson?

  Aaron Alexander, my buddy that does the Align podcast, he's got this thing where he says every adult should be able to get up from the ground without using their hands. He's got this classic test.

• 59:13Speaker 00

  Oh, there was the challenge going around recently where you put the, you're lying on your front and you've got.

• 59:17Chris Williamson?

  That's different.

• 59:18Speaker 00

  Yeah, that's hard.

• 59:19Chris Williamson?

  That's, yeah, that's very difficult.

• 59:21Jonny?

  What position are you in to start off with that you have to get off?

• 59:25Chris Williamson?

  Oh, you could be on your back. You could be on your back. So you could just sort of roll your feet forward and then roll yourself up and stand up, which would be pretty easy. But generally, you know, that requires a good bit of momentum. You need to be able to have some pretty good mobility in your ankles. If you were to start on your front and weren't allowed to change from your front, but still couldn't use your hands, if you don't have a broomstick pinning your hands, like your arms behind your back, that's a little bit easier. Have you seen that one? What's that thing where do people have to pick a cereal box up off the floor or something?

• 59:58Speaker 00

  That's a party game that I always win.

• 1:00:02Chris Williamson?

  Because you can do box, you can basically do the splits. Yeah, you can full pancake down. Yeah. Cheating.

• 1:00:08Jonny?

  But yeah.

• 1:00:11Jonny?

  What was I gonna say?

• 1:00:13Speaker 00

  The rolling.

• 1:00:14Jonny?

  It was, it was just like if you ever watch a toddler do a back squat. Like if you ever watch a toddler like go to pick something up, they just drop into like a, yeah, they just look like a, like a professional weightlifter, just drop into this like knees over their toes.

• 1:00:28Chris Williamson?

  Who's that, who's that Japanese weightlifter, not powerlifter?

• 1:00:35Jonny?

  I know.

• 1:00:35Chris Williamson?

  Toshi, Toshikes? Dude?

• 1:00:38Jonny?

  Like a 70 kilo guy, bone lean.

• 1:00:42Speaker 00

  Oh, that's.

• 1:00:43Chris Williamson?

  No, no, no, no. Dude, I'm on about like a one, he's like a 105 guy, ridiculous squatter. I'm pretty sure I showed you a video. Yeah.

• 1:00:55Speaker 00

  They've just been bred for it, haven't they? Like how close to a billion people, they just like sift through them until they find someone with the perfect femur length and they're like, right, you are going in the camp.

• 1:01:06Chris Williamson?

  Okay, right. So my one is this was something that both Aaron and me came upon, but I realised it while I was spending a good bit of time in airports towards the back end of last year. Walk around the airport while waiting for your flight. So a lot of the time you arrive at an airport early, you're going to be sat waiting for departure to go. I mean, first off, as a hack, you do not need to be at the gate unless you are on first or business class or some sort of preferential thing at the front, until they say last call. Last call, when you actually arrive, is just when they're starting to put probably the normal groups in. And you'll probably group five and group three is about to go through. Now, obviously, I'm not liable if you end up getting stranded in some foreign

• 1:01:50Chris Williamson?

  country. But my point is, don't stand up when they say anybody that's in that, like you can start lining up now. You don't need to do that. Also, just do laps of the airport. Airports are pretty interesting places. There's interesting people and stuff happening. And you can easily get, I got my full day's 10,000 steps in, having a flight at 7am that I arrived for at 5:30, and just did laps and laps of Austin Airport. And then before I got on the plane, I was like, I've done my day's steps. I'm going to be in the air for the rest of the day, and I've still done my day's steps.

• 1:02:26Speaker 00

  It's, it gives you something to do as well, because it's sitting nervously, like, oh, when, when do I get up? And like, you just feel rubbish when you're on the plane. Whereas, yeah, if you've done a load of steps, you'd be like, oh, I've actually done something useful.

• 1:02:40Jonny?

  It's the, it's when they say, like, you know, you can start leaving the aircraft and everybody just goes mental. That is my, it's my least.

• 1:02:49Speaker 00

  They stand up like that.

• 1:02:50Chris Williamson?

  They don't even say that. It's as soon as you hear

• 1:02:53Jonny?

  Boom. Oh, the seatbelt signs off.

• 1:02:55Chris Williamson?

  Yeah, it's like the starter pistol.

• 1:02:58Jonny?

  It's like, we're all going to get off the plane, guys. Like, you're not going to be trapped on the plane. It'll all be all right. Just sit back down.

• 1:03:08Chris Williamson?

  But yeah, have a walk around, get some steps in. Also, obviously, a lot of places that you can do couch stretch, other bits and pieces to try and loosen you off before you want to get on, if you want to do a little bit of stretching or mobility, and hydrate as well. I think that that's the one of the main impacts that you get from flying on a plane. Also, always have a bottle of water with you. So just buy a bottle of water, whatever, before you leave. And then just when the lady comes around filling up, because she'll take a very large two litre bottle, put that into a small plastic cup and give you that. And you'll say, actually, would you just mind filling up my bottle with your bottle? Stay hydrated. Decant.

• 1:03:51Jonny?

  Decant. Just don't buy the bottle before security.

• 1:03:54Chris Williamson?

  Decant. Alan, you can't. There's no need to say that. Right, Jonny, what you got?

• 1:04:03Jonny?

  So for any long term, any long time listeners of Modern Wisdom, they'll know, of Lifehacks specifically, they'll know that I've been on a mobility journey. So, loved Ronwod, was told not to do Ronwod, got very upset, tried doing Ronwod again, didn't really work, injured my hamstring. Have tried Cali Staret stuff on and off, didn't really like the app, didn't really like the interface, have tried doing no mobility.

• 1:04:30Chris Williamson?

  GoWod as well, you tried?

• 1:04:31Jonny?

  GoWod, yeah, tried GoWod. In fact, yeah, God, I've tried that for ages. I think I've found the app. And I've kind of, I have mentioned it before, but this is the upgraded version. And it is, do you want to guess?

• 1:04:49Chris Williamson?

  Ronwod?

• 1:04:50Jonny?

  No.

• 1:04:51Chris Williamson?

  Oh.

• 1:04:53Jonny?

  You said?

• 1:04:53Speaker 00

  Is it something we'll have heard of?

• 1:04:55Jonny?

  Mm hmm.

• 1:04:57Chris Williamson?

  Knees Over Toes guy?

• 1:05:00Jonny?

  I don't even know who that is.

• 1:05:01Chris Williamson?

  Oh, Ben Patrick.

• 1:05:02Speaker 00

  Is it the ABSS, the Kit Loughlin new?

• 1:05:05Jonny?

  Also, no, no, it is. It is Kelly Starrett's new app.

• 1:05:09Chris Williamson?

  Okay. Is this, is this the ready state? Is this his new one?

• 1:05:13Jonny?

  It is, yeah. So he brought out a version of the ready state, which felt very much like a web app that someone had saved to their desktop. The latest one, like you open the app and it says to you. So firstly, there's a mobility test, which is cool that Kelly's ever done before. So you quantify your mobility. It's a fairly hard test to pass. I scored pretty, pretty poorly on it.

• 1:05:37Jonny?

  There's just so much in there and it filters it for you. So there's an opening screen that says like, what would you like to do today? So like, do you want to work on a specific body part? Do you want to prep for a movement or a sport? Do you want to just do the daily maintenance? Or do you want to do the mobility test again? Filtered, you can filter by time, filter by area, filter by pain, filter by thing you're going to do, filter by thing you're going to recover from. So just open the app and just do like a 10 minute thing. Like I'm doing barbell relaxer, I'll do, I'll work on my shoulder, press, press, press. And they're all follow along as well. They didn't used to be follow along. It used to be Kelly going like, just get this and do this. Couch stretch. Whereas now he like walks through the entire thing. So as a, as a like one stop shop for, I want to improve my mobility.

• 1:06:21Jonny?

  I've not found, I'm sure someone will tell me it's a better thing, but I've not found anything better than that.

• 1:06:25Speaker 00

  It just sounds like the workload of making that app must be huge.

• 1:06:29Jonny?

  So they modeled mobility wad on Pornhub, I think originally, because like who better to model it? Who else has got lots of videos that need like tagging and filtering and categorizing? So the original M Wad website, when it first got launched was based on that. And they just got so much.

• 1:06:47Speaker 00

  When, when you go stretching, you can say like Brazilian BBW.

• 1:06:51Jonny?

  Yeah, exactly.

• 1:06:55Jonny?

  Exactly that, just to spice it.

• 1:06:57Chris Williamson?

  I have, I have questions.

• 1:06:58Jonny?

  Questions.

• 1:06:59Chris Williamson?

  Can it be done at home?

• 1:07:01Jonny?

  Yes.

• 1:07:02Chris Williamson?

  How much equipment do you need?

• 1:07:04Jonny?

  You can filter by equipment, Chris.

• 1:07:06Chris Williamson?

  Okay, so if you don't have a lacrosse ball or a foam roller or a.

• 1:07:10Jonny?

  So let's say you're traveling, let's say you're in a hotel, you haven't got anything and you've only got 15 minutes. No problem. You say 15 minutes, no equipment and like the specific body part you want to work on and it'll, it'll give you a recommendation.

• 1:07:24Chris Williamson?

  Oh, nice. So it's kind of like pressing the random button on Netflix a little bit because presumably there's a bunch of different things that it could come up with that it would give you.

• 1:07:33Jonny?

  Yeah. So it'll give you like a standard, it'll give you the daily maintenance as a, as a default, which is like the standard programming that happens every day. But before you get to that, you can say, well, actually like my lower back hurts today. My lower back hurts. I've got 20 minutes. I've got a foam roller. What can I do? And it gives you like three or four videos to pick from. And then you just follow along and do that. And it gives you a streak, a score. And you can test to see whether it's working over time by consistently doing the mobility test.

• 1:08:03Chris Williamson?

  Are you more mobile?

• 1:08:06Jonny?

  So I don't, I really don't want to say this because it's going to jinx it. And I'm going to go deadlift after this and ping my knee or something, but this is the longest period of time I have been not injured for. I am uninjured.

• 1:08:22Jonny?

  For while training heavily consistently.

• 1:08:24Chris Williamson?

  Pray to the injury gods that that continues. I like it. I like it.

• 1:08:28Jonny?

  Great work.

• 1:08:28Chris Williamson?

  That's just the ready state.

• 1:08:30Jonny?

  The ready state on the iOS App Store. I never know whether it's available for Android. There is a web, website login version as well. It's not a web app. It's a, you can log into the same backend.

• 1:08:41Chris Williamson?

  Very nice.

• 1:08:41Speaker 00

  You've got the, the comprehensive meditation and stretching apps now.

• 1:08:45Chris Williamson?

  With your journaling as well. This is one hell of a morning routine.

• 1:08:48Jonny?

  Yeah.

• 1:08:49Chris Williamson?

  Uh, Yusef, what you got?

• 1:08:52Speaker 00

  This is my latest silly game that I've found myself getting addicted to.

• 1:08:59Chris Williamson?

  Uh oh.

• 1:09:00Speaker 00

  If you, if you know me, you'll know that when I, when I go through stressful periods, my defense mechanism is to regress to a simpler time in my life and get addicted to some stupid little game on my phone. So my previous terrible addiction was Mortal Kombat, which I had to go cold turkey, Mortal Kombat Mobile, I should say, which is just like button mashing. And I spent lots of money on buying new souls and upgrading the characters. This one is cool. It's much simpler, it's much nicer, and I would recommend it. It's not a toxic addiction. It's called Water Sword Puzzle, or as I call it with, with my partner, Tubes. And it's, it's basically a set of tubes with different color paint in them, like different colors

• 1:09:45Speaker 00

  above the thing. And you have one empty tube, and you have to pour bits of the colors into the empty tube and rearrange them so that you have, each tube has a single color. And it's just a very simple but challenging puzzle. The great thing about this is that, you know, it's rate limited, so you can't get addicted to it. And if you put your phone on airplane mode, you skip all the adverts.

• 1:10:14Chris Williamson?

  Why is it rate limited?

• 1:10:16Speaker 00

  Because it's not the kind of thing that you can just endlessly play. Because, well, I mean, you could, but it's not like, I feel like a lot of the more complex games, like, I don't know if you've, have you guys played like PS5 or something recently, where it's changed so much in dynamic from when, back in our day, when we would play like Metal Gear Solid on like a PS1, where it's just actual gameplay and cutscenes, and it was quite wholesome. Whereas now, it feels like everything's just microtransactions and just trying to like, tap into your dopamine. And it's not really a game experience. It's more of a like, how can they extract as much money or keep you on the screen as long as possible? And I feel like it's a bit of a toxic trend in gaming, whereas this is just.

• 1:10:59Chris Williamson?

  Pure and wholesome. Old fashioned Water Sword Puzzle.

• 1:11:05Jonny?

  So I play, I play a bit of Warzone. I play a bit of Call of Duty. And I, I know what you mean about it being like, I feel like they've really tapped into the, like, what, what you get rewards from. So the way they'll tell you, you've got to kill the way that like various notifications pop up is very like, like, you wouldn't be able to go to sleep after playing for an hour.

• 1:11:25Speaker 00

  Very anxiety inducing. Yeah.

• 1:11:27Jonny?

  But like, I think the amount of time you bring up games, I think you should just, just get an Xbox and do it properly. Like, just get yourself the basic, the basic Xbox and get some, some proper, like, 4K games.

• 1:11:40Chris Williamson?

  I would pay to watch you stream Warzone on Twitch.

• 1:11:43Speaker 00

  Just shit talking people on it.

• 1:11:45Jonny?

  I just, I bet you'd be really good at it.

• 1:11:50Speaker 00

  I think the reason I keep it at arm's length is because I know that I, I would get addicted to it.

• 1:11:54Jonny?

  Right.

• 1:11:55Speaker 00

  And whereas, uh, so have you heard of Waze? I know Video Guide Dean likes Waze.

• 1:12:01Chris Williamson?

  Yes.

• 1:12:01Speaker 00

  Which is a, a map app.

• 1:12:03Chris Williamson?

  No, it's a, it's a, it's an advertising platform that is masquerading as a map.

• 1:12:10Speaker 00

  Yeah. And it's, it's terrible. Like it's been designed by Satan himself, like Prince of Darkness. Like it's just this, like, it's like gamified. So you, you'll drive two miles and it'll be like, "Bing! You have driven two miles successfully. You've gained 10 Waze points. Like you've driven past three patch or states. I don't care. Just tell me where I need to go."

• 1:12:30Chris Williamson?

  It also tries, it, it'll have a banner pop down from the top and say, "There's a Starbucks on route. Do you want a coffee? Press here to detour to this Starbucks and presumably..."

• 1:12:40Speaker 00

  While you're driving.

• 1:12:41Chris Williamson?

  Yes. Yeah. Wild, man. That's, that, there is, there are certain apps that I think should be Faraday caged from advertising. And map apps are absolutely one of them.

• 1:12:57Speaker 00

  They need to be sacred, don't they?

• 1:12:58Chris Williamson?

  Correct. Correct. Right. We'll do one more and then we'll do a little bit of, a little bit of Netflix.

• 1:13:03Jonny?

  Some tally.

• 1:13:04Chris Williamson?

  Um, what have I got? I've got some unbelievable. I'm going to keep that for the next time. Here's one that I learned the other day. Uh, "Push your tongue against the roof of your mouth to stop you from sneezing."

• 1:13:15Jonny?

  Ooh.

• 1:13:15Chris Williamson?

  So I've always wondered how you can stop yourself from sneezing in a robust way. And I was testing this out because I tweaked my back a couple of days ago and I didn't want to sneeze too hard because it would make my back hurt. And I remember reading this a long time ago. And yeah, it works. So you just have to push really, really hard against the roof of your mouth. Completely kills the desire to sneeze.

• 1:13:38Speaker 00

  It's the plight of someone who's had back problems that no one else will ever understand is you feel a sneeze coming, you're like, no, no, no, no, no.

• 1:13:45Chris Williamson?

  Or you try, the other thing, if you can't stop it is you try and position yourself like into something with your head on a wall. You're like, right, I'm gonna, uh, but tongue against roof of your mouth stops you from sneezing.

• 1:14:00Jonny?

  The time, the worst time for me is when I'm like walking upstairs with a coffee and I feel a sneeze coming.

• 1:14:07Chris Williamson?

  Yeah, you, your head goes down and the cup goes up.

• 1:14:10Jonny?

  And you're trying to like.

• 1:14:11Chris Williamson?

  You try to hit.

• 1:14:14Speaker 00

  It's, it's a problem that's worse for you because you're so fast twitch and your, your top end strength is so high that like, what was it you said the other day? Um, you, are you, you were coughing or being sick and you had real doms from it?

• 1:14:32Jonny?

  Certainly if I'm, like, if I'm, if I ever throw up, so like normally if I'm, if I've had too much to drink and I went silly and I end up spending like the morning throwing up for a long period of time, that is doms for days.

• 1:14:45Speaker 00

  Cause there's just so much ab that's being.

• 1:14:48Jonny?

  The thing, the, the worst thing is when I, like, when it's slippy and I slip on ice, that, that's fine. It's the correction. So I'll violently correct in the other way and I'll like pull in a bleak or like, or end up actually falling over because of the correction. So if I'd just done nothing, I'd have slipped a bit and it would have been fine, but they're like, and then like, that's it, I'm on the side. So.

• 1:15:12Chris Williamson?

  Okay. Uh, what have we all been watching recently? What's been good?

• 1:15:20Jonny?

  So I'll go then, shall I?

• 1:15:25Jonny?

  The, do you remember when we were at yours, Chris, and we watched a programme about Theranos?

• 1:15:32Chris Williamson?

  Yes, Elizabeth Holmes.

• 1:15:35Jonny?

  So there is a series, a dramatized series out about that same story called The Dropout. And it is really good, really, really good.

• 1:15:48Jonny?

  And it's very interesting as well, having like seen the documentary, like seen the real story and then see the dramatization of it.

• 1:15:56Chris Williamson?

  That Elizabeth Holmes story is, yeah, it's been, and there's been a ton of different good ones. Jake Tran on YouTube's done a couple of good ones. Amazon Prime had that good documentary, but it's the same as the WeWork thing. WeWork, the WeWork story, which has just had Jared Leto, I think, is the, what's it called, like we?

• 1:16:15Jonny?

  We Fail, I think, or like we, I can't remember.

• 1:16:17Chris Williamson?

  Something like that, yeah.

• 1:16:18Jonny?

  Yeah.

• 1:16:19Chris Williamson?

  That had been picked up by tons and tons of YouTubers first.

• 1:16:22Jonny?

  Right.

• 1:16:23Chris Williamson?

  And that story, and you watched that, and now you get to see Jared Leto play the role of Adam, whatever his face is, the dude that's sunning himself on an island with half a billion of?

• 1:16:32Jonny?

  I watched that, like the documentary about that on the plane on the way back from San Francisco, like the true, like the documentary version of what actually happened. I had no idea.

• 1:16:43Chris Williamson?

  Wild, isn't it?

• 1:16:44Jonny?

  Insane.

• 1:16:45Chris Williamson?

  And these WeWorks are still all over the place, just

• 1:16:47Jonny?

  I know.

• 1:16:48Chris Williamson?

  losing money.

• 1:16:49Jonny?

  Yeah.

• 1:16:50Chris Williamson?

  Made a, made a landlord, like a real estate company masquerading as a tech company.

• 1:16:56Jonny?

  Yeah.

• 1:16:56Chris Williamson?

  And then exited, fair play, The Dropout. Okay, cool. Uh, Youssef, have you watched anything from this century?

• 1:17:01Speaker 00

  I have actually.

• 1:17:02Chris Williamson?

  Okay.

• 1:17:02Speaker 00

  So I think, I think these are recommendations from you guys last time, but Nine Perfect Strangers.

• 1:17:09Chris Williamson?

  Three Perfect Strangers.

• 1:17:11Speaker 00

  It's nine or 12. It's about like a, a

• 1:17:13Jonny?

  So you're, are you the Nicole Kidman thing?

• 1:17:16Speaker 00

  Yeah.

• 1:17:17Chris Williamson?

  Oh, no.

• 1:17:17Jonny?

  It's different to what, is it? Yeah. It's an original. I think.

• 1:17:23Speaker 00

  Yeah, there is an old film called Something Perfect Strangers and it's about a courtroom. But.

• 1:17:28Chris Williamson?

  What was the one about the three, the triplets that got separated at birth?

• 1:17:32Speaker 00

  Oh.

• 1:17:32Jonny?

  I think that's called Three Perfect Strangers.

• 1:17:35Chris Williamson?

  Yes.

• 1:17:36Jonny?

  I think that just coincidentally.

• 1:17:37Speaker 00

  That was excellent as well.

• 1:17:38Chris Williamson?

  Okay, so what, what are you watching?

• 1:17:40Speaker 00

  So I'm currently watching Succession from Johnny's recommendation.

• 1:17:43Chris Williamson?

  Unbelievable. I finished it. Unbelievable. Three seasons. Nailed it.

• 1:17:47Jonny?

  So good.

• 1:17:48Speaker 00

  It's, yeah, it is good. I'm, I'm still early-ish in it, but.

• 1:17:52Jonny?

  Just the soundtrack.

• 1:17:53Speaker 00

  Yeah, great soundtrack. It's not what I expected. But then also the, the guy from there is in The Big Short.

• 1:17:59Chris Williamson?

  Yes, he is.

• 1:18:00Speaker 00

  I'm watching.

• 1:18:01Jonny?

  It's the same director.

• 1:18:03Speaker 00

  Ah, that makes sense.

• 1:18:04Jonny?

  Yeah.

• 1:18:04Speaker 00

  Yeah.

• 1:18:05Chris Williamson?

  It's so slick, like the writing, the dialogue, the characters. Who's your favorite character in it?

• 1:18:12Speaker 00

  The guy who abuses furniture. Roman.

• 1:18:16Chris Williamson?

  Roman, it's got Roman.

• 1:18:17Speaker 00

  He's just an absolute like sexual deviant and just like the way he, he just always like doesn't sit on furniture properly and he's got weird hair and I, I feel like it. At the minute, they're just building the characters and I can just feel like it's all gonna.

• 1:18:30Jonny?

  Getting worse and yeah.

• 1:18:31Speaker 00

  Yeah.

• 1:18:32Jonny?

  I really like Tom. I just think the way he deals with situations that he's put in, like especially in like the, the latter seasons, you still feel he, he's so funny. His reaction to like really serious things.

• 1:18:45Chris Williamson?

  Yeah. Well, this is something that you have as a, what you say, like a weakness or a vulnerability. You're very seduced by a guy that just deals with an ass fucking from life and just continues moving through it. That's why you like thingy in Ozark. Yeah, precisely.

• 1:19:04Jonny?

  Yeah, that's true. So like, um, what's it? Marty Bird in Ozark.

• 1:19:08Chris Williamson?

  Yeah.

• 1:19:09Jonny?

  Um, he just stays so analytical and calm, but you, you're absolutely right. I didn't even know that about myself.

• 1:19:15Speaker 00

  Malcolm, is it Malcolm Tucker in?

• 1:19:17Chris Williamson?

  Malcolm Tucker does not stay cool at all. He loses his shit all the time. Um, so I watched Tinder Swindler is a little bit old now, I guess, um, but Bad Vegan, which was like, oh, it's the Tinder Swindler of the other thing. And Cristalia had the best take on both of those. Tinder Swindler, maybe you go, oh, well, the guy was being sort of quite.

• 1:19:41Chris Williamson?

  Manipulative and stuff like that. But then Bad Vegan, if anybody's watched that, it's just a woman who's been, this guy who slowly got fatter throughout the entire series, managed to get her to send him two and a half million dollars, promised her that he was going to be able to keep his, keep her dog alive for the rest of time. Said that he was like some holy warrior fighting a war between immortal people. And Delia fucking nailed it. And he's like, why don't we just cancel naming all of these shows? And just create a series called Gullible Bitches, because that's all that it's about. It's just about, who, at what point do you say you are accountable for the fact that you

• 1:20:22Chris Williamson?

  thought your dog was going to live forever and you transferred someone 2.5 million?

• 1:20:28Speaker 00

  It's amazing that they had 2.5 million, like, because they got to the stage in their life where they've got.

• 1:20:32Chris Williamson?

  Oh, no, she's kept on taking loans out, this stuff. The people from her, like, super successful vegan restaurant weren't being paid. Uh, and then he managed to get himself written into the directorship ownership thing, and then she was written off. And this is all while they're still in a relationship. Then he gets in contact with her mother and gets her mother to send him like a few hundred thousand as well separately. So this guy's obviously a skilled manipulator, but

• 1:20:57Chris Williamson?

  Gullible Bitches.

• 1:20:58Speaker 00

  So, speaking of which, I've been listening to a true crime podcast series. It's a seven part series called Sweet Bobby. And it's, it could be in that, that series. It's basically someone who gets catfished, but catfished so hard, like right up the wazoo. Like, it's not even, it, it's just ridiculous. And, and as you, as you're listening to it, each episode, you're like, oh my God, this is even more ridiculous than I could have anticipated. Um, each episode is like half an hour. Very good piece of journalism worth, worth having a listen to. Yeah.

• 1:21:33Speaker 00

  Also, a bit of a life hack fail, because I, I've now started in my list of recommended TV shows and things that people send me. I've started putting the name of the person who recommended it so that they're accountable and I know how to come back to them and say it was good or bad. But. I didn't specify whether it was a TV series or a film. So some I had the word safe recommended and I don't know if it's the film safe with Jason Statham or the series safe with the guy who played Dexter.

• 1:22:04Jonny?

  It'll be the latter. It'll be me recommend.

• 1:22:08Chris Williamson?

  Which one was better?

• 1:22:11Speaker 00

  I liked the film because I was quite ill at the time. I had just fevers and it was just like a nice like switch your brain off to Jason Statham beating up some Russians.

• 1:22:21Speaker 00

  But the the series was, uh, it felt like I was just being played because it was just Netflix like opening up a bunch of like red herrings and open loops and oh, what about this mystery? Oh, what about the hymn or the maybe the butler did it? And then you get to the end and you're like, oh.

• 1:22:41Jonny?

  She didn't like the series then.

• 1:22:43Speaker 00

  No, I felt like I was being.

• 1:22:45Jonny?

  Being manipulated.

• 1:22:46Speaker 00

  Yeah.

• 1:22:47Chris Williamson?

  Fair enough. Uh, right. We'll do one more round. Johnny, you got anything else that you've been watching?

• 1:22:51Jonny?

  Have I? Have I mentioned The Alpinist before? I'm I don't think I will have done. I might have mentioned it to you both individually, but not on a Lifehacks episode. Is that fair to say?

• 1:23:01Speaker 00

  You did mention it individually.

• 1:23:03Jonny?

  So The Alpinist is similar to Free Solo.

• 1:23:09Jonny?

  You've both seen Free Solo?

• 1:23:10Chris Williamson?

  Yes.

• 1:23:10Speaker 00

  Yeah, total psychopath.

• 1:23:12Jonny?

  Yeah. So this, this, this is even, this is even more hard hitting for lots of various reasons. So it opens with Alex Honnold on Tim Ferriss's podcast and Tim Ferriss saying, who are you most impressed by at the moment? And he says, oh, there's this guy who's insane, who and then it like cuts and then the right, then the film starts and it's all about this guy who basically does free solo. But in like ice with ice picks up mountains that it's not rock a lot of the time. And sometimes you'll go from ice to stone climbing, back to ice again. And it has a sad ending.

• 1:23:51Jonny?

  So.

• 1:23:52Chris Williamson?

  Be prepared for the sad ending.

• 1:23:53Jonny?

  What a, I mean, a hell of a film, hell of a film, very, but quite like, you don't like come away from it feeling good, but it's very interesting. Yeah. The Alpinist.

• 1:24:03Chris Williamson?

  Okay, cool. I've just.

• 1:24:04Speaker 00

  I've got one more if you don't mind.

• 1:24:05Chris Williamson?

  Yeah, yeah, yeah.

• 1:24:06Speaker 00

  You, Chris.

• 1:24:06Chris Williamson?

  I've just spent a fair bit of time trying to spell the word Alpinist. Uh, and before I ended up on the correct spelling, I've actually gone to Alpen, like the breakfast cereal. Like as if there was a man who was a specialist in Alpen.

• 1:24:20Jonny?

  In Alpen. Yeah, it's not that, and that's Alpen's surprisingly not mentioned throughout the entire film.

• 1:24:25Chris Williamson?

  Surprising. Okay, Seth.

• 1:24:28Speaker 00

  A film called Boiling Point with the, who's that Liverpool actor?

• 1:24:33Jonny?

  So I've actually, I've got a bonus pick with you about this, but I'll let you, uh, I'll let you say a piece.

• 1:24:37Speaker 00

  Okay.

• 1:24:38Jonny?

  Chris will enjoy this.

• 1:24:39Speaker 00

  He's a, he's an actor who's from Liverpool. He just plays the typical like Liverpool guy, like, ah, what is he called?

• 1:24:47Jonny?

  Stephen Graham.

• 1:24:48Speaker 00

  Stephen Graham. Thank you.

• 1:24:50Chris Williamson?

  Yeah, every Scouser in every film.

• 1:24:51Speaker 00

  Stephen Graham. Yeah.

• 1:24:52Jonny?

  Yeah.

• 1:24:53Speaker 00

  Exactly. So it's a film about a restaurant kitchen that's on opening night. And they get visited by food standards agency and they get downgraded from a five to a three. And then they have the opening night and there's someone with an allergy. And then the waitress comes and he's like, right, this person's got an allergy, table 14, oh, is it on the system? No, why isn't it on the system? Guys, if you, if you have an allergy, it needs to be on the system. Right. Okay. What, what's the allergy to? And it's just like very stressful and it's all filmed in one shot. And that adds to the stress, especially for you and I, for, for, especially for us, because we, we are, we see behind the fourth wall. We, we recognize how much could go wrong in a production. And so it's entirely like just handheld camera, 90 minutes, all done in one shot.

• 1:25:36Chris Williamson?

  The whole thing's in one shot.

• 1:25:38Speaker 00

  You feel stressed for the like cameraman and the sound man and.

• 1:25:41Chris Williamson?

  Oh, my God.

• 1:25:42Speaker 00

  And like you get to the end and you just feel like you've done a, a busy shift in the restaurant.

• 1:25:46Chris Williamson?

  I got stressed with, what was it? Uh, 1914?

• 1:25:52Jonny?

  Oh, yeah, you mentioned this. Seventeen.

• 1:25:55Chris Williamson?

  Nineteen seventeen, sorry, it was shot in like five shots, the entire movie was done in huge, huge, huge, long sequences.

• 1:26:03Jonny?

  Nineteen seventeen, twelve or one, isn't it? Yeah, nineteen seventeen.

• 1:26:06Chris Williamson?

  Yeah. What's your, what's your bone to pick with boiling point, Johnny?

• 1:26:10Jonny?

  So Youssef recommended the film. It came on to whatever it was on Netflix, Amazon Prime, whatever. And I was like saying to Becca, like, oh, you know, Youssef very rarely recommend films. Scott Stephen Graham in it gets really good ratings. We should watch it. So we're watching it. It is really good. And as Youssef alluded to, about a third of the way in, a lady comes into the restaurant says like, oh, I've got an allergy. I was like, interesting that Youssef recommended that. I hope nothing goes wrong. And they accidentally put nuts in her food and she ends up being taken away from a hospital in an ambulance. And I thought like, is Youssef trying to like, say something to me with this?

• 1:26:55Chris Williamson?

  I think it's a low key threat against your life.

• 1:26:59Jonny?

  It's just because she didn't.

• 1:27:01Chris Williamson?

  Do the hand thing.

• 1:27:04Chris Williamson?

  There we are.

• 1:27:06Jonny?

  Luckily, I think it was walnut. So we would have got out.

• 1:27:10Chris Williamson?

  Pine nuts? Are you okay with pine nuts?

• 1:27:14Jonny?

  I don't think they're a nut.

• 1:27:15Chris Williamson?

  That's the thing, isn't it?

• 1:27:17Jonny?

  But then peanuts are a legume.

• 1:27:20Chris Williamson?

  Peas? How are you with peas?

• 1:27:21Jonny?

  Peas are fine.

• 1:27:22Chris Williamson?

  Okay. Does anyone have an allergy to peas?

• 1:27:26Jonny?

  I would assume so. Yeah.

• 1:27:28Chris Williamson?

  Yeah, someone's got an allergy to everything.

• 1:27:31Jonny?

  The weirdest question you get asked when you say, I have an allergy is how serious is the allergy? I would like to know what they intend to do with that piece of information.

• 1:27:44Speaker 00

  So yeah, it seems weird for the restaurant staff to ask that because like, well, you're not going to be treating it anyway. Like, I think it's reasonable for a doctor to ask that because that determines the algorithm of treatment.

• 1:27:56Jonny?

  But by that point, I'm like, it doesn't matter, does it? Because I've reacted.

• 1:28:00Speaker 00

  Yeah, but it's like, do you give empiraton or do you give madropin?

• 1:28:02Jonny?

  Ah, I see.

• 1:28:03Speaker 00

  But you're right, like, for restaurant staff, what are you going to do if it is severe?

• 1:28:08Jonny?

  Yeah, either there's nuts in the food or there's not nuts in the food. Like, let's just get clear on that fact. You let me worry about how severe my allergy is.

• 1:28:17Speaker 00

  It's a bit of an insult, isn't it, as a question?

• 1:28:19Jonny?

  Yeah, I don't mean like I get a bit of a dicky tummy if I eat nuts. Like, I mean, I have.

• 1:28:25Chris Williamson?

  It's not a taste preference.

• 1:28:30Chris Williamson?

  It's a serious medical condition. I need to hold your hand while I'm talking about it.

• 1:28:35Jonny?

  Yeah.

• 1:28:36Chris Williamson?

  Thank you. Look, we've done it, gentlemen. Thank you very much. If people want to get some macros or get help with starting their online business, where should they go?

• 1:28:46Speaker 00

  propanefitness.com/cal calculator if you want some macros. If you want to learn how we run Propan Fitness and how to build an online business, it's propanefitness.com/modernwisdom.

• 1:28:58Chris Williamson?

  Thank you, gentlemen. I appreciate you. I will see you soon. I miss you both. Bye.