Life Hacks 204 | Modern Wisdom Podcast 311

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 music to lift heavy to, why I'm a YouTube Premium convert, the best type of MyProtein Whey, how to fix torn hands when lifting, how I redeliver my Kindle highlights every day, how to optimise Apple Photos and much more... Sponsors: Book a Free Consultation Call with ActiveLifeRX at https://www.activelifeprofessional.com/modernwisdom Get 20% discount & free shipping on your Lawnmower 3.0 at https://www.manscaped.com/ (use code MODERNWISDOM) Extra Stuff: MyProtein Clear Whey - http://bit.ly/modernwisdom (MODERNWISDOM for 37% discount) Survival of the fittedest - Clothing Evolution YouTube Premium - https://www.youtube.com/premium Live version of music for training Architects Live at Reading - https://youtu.be/CZssq0DXtag Optimise your Alfred & use IIna video player - https://iina.io/ https://typefully.app/ WOD Welder - https://amzn.to/3e3Amqj Block And Bottle - https://blocknbottle.com/ Re-Fry Fatty Steak Cuts Readwise.io Check your calendar & photos when doing a review Learn to leverage Apple Photos Have a shared album with your partner “Don’t practise what you do not want to become.” Low Calorie Hot Chocolate - https://amzn.to/3mMlfFE Listen to Frenchcore Answer emails when waiting Have a mini-win goal instead of a process goal Have generic gift ideas Put someone’s birthday & gift ideas in their contact card Read Kings Of The Wyld - https://amzn.to/3tlptWZ Watch Your Honor Watch The Fall (again) Watch Three Identical Strangers Get Propane's Free Online Business Training - https://propanefitness.com/mwbusiness Get Propane's Free Online Fitness Business Tips - https://propanefitness.com/modernwisdom Get free diet advice from PropaneFitness - https://propanefitness.com Get my free Ultimate Life Hacks List to 10x your daily productivity → https://chriswillx.com/lifehacks/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom #lifehacks #health #productivity - Listen to all episodes online. Search "Modern Wisdom" on any Podcast App or click here: iTunes: https://apple.co/2MNqIgw Spotify: https://spoti.fi/2LSimPn Stitcher: https://www.stitcher.com/podcast/modern-wisdom - Get in touch in the comments below or head to... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx Email: [email protected]

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

• 0:00Speaker 00

  Obviously, this doesn't go for anyone using a Windows computer, like that's several steps away.

• 0:05Chris Williamson?

  Throw it out the window.

• 0:06Speaker 00

  What you want to do is if you take your computer and go out of your back door, open up the recycling and just put it in there. Speaking of 170 BPM music, French core is the one.

• 0:20Jonny?

  French core.

• 0:21Speaker 00

  For anyone that enjoys a bit of kind of EDM music and thinks, oh, but I just wish it was just twice as fast and a bit more distorted.

• 0:34Chris Williamson?

  It is another life hacks episode, tools, techniques and tactics for a productive and efficient life. If you haven't seen this before, we do a round table. Each of us proposes some sort of life hack we've come up with over the last few weeks since the previous episode. And then the other two tear it to pieces or immediately proclaim that person as God and say, right, I'm gonna go buy it or I'm gonna start doing it right now. And that's it.

• 1:00Speaker 00

  That is it. Or there's the delayed reaction, which is proclaim the others as an idiot. And then a couple of years later, we're all doing that thing.

• 1:08Chris Williamson?

  We're all moving in the same, the same direction at once. If you want to check out whatever it is that we talk about, there will be links in the show notes below. If there are discounts or codes or whatever, I'll have trawled the internet and tried to find them. So if there's something that you enjoy that you want to go and use, just look, show notes below, comments below, and they'll be there. So Johnny, your first up, there's a hot potato for you. In the face.

• 1:32Jonny?

  Right. So I'm, I think what we just spoke about there of like the true test of a life hack is when someone said it two years ago. I make fun of it and then I say it again. And I'm a bit worried about this one. I don't think it's been mentioned before. But it's the sort of thing that Chris would have recommended. So, and I would have probably made fun of it as well.

• 1:51Chris Williamson?

  Okay.

• 1:52Jonny?

  So let's see. It's something that Dan, Digital Audio Broadcast, actually recommended to me, which is, I really struggle. So I don't know whether you remember last time I spoke about struggling with creatine. And creatine tablets solved that problem for me.

• 2:10Chris Williamson?

  Yeah.

• 2:11Jonny?

  I also struggle with morning way.

• 2:15Jonny?

  Like having a whey protein shake in the morning. I just find it a bit, I don't know, like it's never quite what you'd expect it to be. Clear whey from my protein is excellent.

• 2:29Speaker 00

  This is a more kind of juice consistency compared to the milkshake type.

• 2:33Jonny?

  Yeah. So you one scoop in water, give it a shake, leave it. It's very important to leave it. Cause if you go for it straight away.

• 2:41Jonny?

  If you go for it straight away. So like my first like week of experience with it was like semi congealed. It's it's hydrolyzed whey. So semi congealed bits of hydrolyzed whey. It was like, this is awful. But then you leave it for two, three minutes and it's just like a juice. So as a morning, as a morning supplement, brilliant. So that's my life hack.

• 3:00Chris Williamson?

  So it's a hydrolyzed way. So it's not an isolate.

• 3:05Jonny?

  Yeah. So I thought it was an isolate, but if you read the ingredients, it does say hydrolyzed whey.

• 3:12Speaker 00

  Technology has come so far in the last few years, like for hydrolyzed whey. Cause back in the day, pre, you know, if you've heard of the fitness menopause. Podcast where back where we were, you know, deep in the, the days. I know Chris, you mentioned like where you, my protein was just like a. Build it yourself powder and you could literally put in like the most stupid combinations of like, oh, I want ninety five percent beta alanine, five percent.

• 3:36Chris Williamson?

  Horny goat's weed. Yeah.

• 3:37Speaker 00

  Horny, yeah.

• 3:38Jonny?

  Horny goat's weed or maxime starch.

• 3:41Speaker 00

  With it. Minging, absolutely disgusting. And all of these, like you'd get casein, which was just like basically a lump of sand. But as soon as water touches it, it just becomes a solid and you shake it and you think and it just goes. In you. Yeah. And so what's the way?

• 3:55Chris Williamson?

  What's the advantage of this, Johnny? Less digestive discomfort, better taste, sort of less of a bloated feeling?

• 4:02Jonny?

  I'd so maybe you two don't get this, but like when I make a protein, like if you make a protein shake, like a scoop or two scoops of of whey. Concentrate with like water from the tap. It's always this like.

• 4:15Jonny?

  Six out of ten experience, isn't it? Like it's you're never like, oh, God, I'm glad. Oh, that was delicious. I'm really glad I had that first thing. And then you feel a little bit gurgly and you're like, don't feel that great about it. But the the the clear way just tastes like juice. So if you get like the orange and mango one, for example, it just tastes like having orange juice in the morning. And it's but it's twenty, I think twenty five grams of protein or something. So it just, I think it just makes it easier. So I do that. And then I have that with my creatine tablets, my supplements. It just makes it easier to like. It's something I always do because I like the taste of it. And it's effortless and it tastes like juice.

• 4:52Chris Williamson?

  What is the what are the flavors that you've tried? And what is the optimal powder to water ratio?

• 4:59Jonny?

  Great questions, Chris. Great question. So I've tried watermelon, grape, rainbow candy.

• 5:06Chris Williamson?

  Wow, you've been you've gone very deep into this. Did you get sample packs? Or are these all legitimate ones that you walked away through?

• 5:12Jonny?

  I went full full container.

• 5:13Chris Williamson?

  Wow.

• 5:14Jonny?

  Wow. Yeah. Okay. Watermelon. Did I say watermelon? Peach tea and then the mango one. And I think probably the the ma I think the watermelon is my favorite, I think. And it's one scoop with quite a bit of water.

• 5:32Chris Williamson?

  Well, come on.

• 5:35Jonny?

  Well, it it depends what you want the amount of water.

• 5:37Chris Williamson?

  Yeah.

• 5:38Jonny?

  So they're on those metal shakers.

• 5:40Chris Williamson?

  Yep.

• 5:41Jonny?

  I do. I know they have like milliliters marks. I don't pay attention to that. I do about three quarters full. Three quarters full.

• 5:47Chris Williamson?

  With one scoop.

• 5:49Jonny?

  With one scoop. Yeah. Put the water in first, then the scoop in, shake it, leave it.

• 5:58Chris Williamson?

  This is very important part.

• 6:00Jonny?

  Cannot stress that enough. You must leave it. And then come back to it. Let it let it prepare itself. Come back to it in two, three minutes. And you have a tasty juice protein drink.

• 6:10Speaker 00

  So there is an argument that you should have tasty protein supplements because that induces the kifalic phase of digestion. It gets your digestive juices going. It helps you absorb the protein better compared to back in the day when we would just pound like unflavored hydrolyzed way that just tastes of vomit because it is vomit chemically. It's it's predigested protein. So it's got that vomity taste.

• 6:36Speaker 00

  So now like, there's no excuse is that you've got peach tea, watermelon. I think my, my flatmate got me some sample packs for my birthday. I think of this type of way. And it was like a limited edition refreshers, flavor, Palmer Violet's, like all these mad flavors. Great.

• 6:54Chris Williamson?

  I love it. That's really cool. Anyone that wants to go and get that, the code modern wisdom will get you 37% off or greater on everything at my protein. If you go to bit.ly slash modern wisdom. There's a link in the show notes below. Just go and get it. If you want to check out this clear way. We hadn't organized that, but thanks, Johnny. That's

• 7:10Jonny?

  Have you tried it?

• 7:11Chris Williamson?

  Now I'm gonna, I'm gonna, I've got my, it's the 3rd of April. So my account allowance will have been restocked and I'm gonna get one of whatever your top few flavors are.

• 7:21Jonny?

  You'll love it, Chris. I think you, Seth, I can imagine drinking and going, and then being really annoyed about it. Cause it is quite expensive. That's the only downside.

• 7:32Chris Williamson?

  Is what it is. You Seth, what have you got for us?

• 7:35Speaker 00

  So on take two of the intro of this podcast, you guys asked me, is this t-shirt yours? And they both, you clicked that it wasn't because it fits well and it's a good choice of t-shirt. And you know me well enough to know that my fashion sense is terrible. So my life hack is whenever you wear a piece of clothing, use it as a chance to be like, because very few people have got too little clothes. I think clothes are unreasonably cheap and usually we hold on to just crap t-shirts or whatever that we have, just because status quo. So it's use it as a chance to be like, do I really want to wear this in the future? Or was this just a decision that

• 8:14Speaker 00

  past me has made that I no longer agree with. And so now, whenever I put on a t-shirt or a sock or something, I'm like, hmm, couldn't this be the last time that I wear this? And I know that there's some kind of psychology. So I mean, case in point, here's my bin with a t-shirt in it.

• 8:36Speaker 00

  And it's a rubbish T-shirt. I'm not going to miss it. I bought it maybe 10 years ago in Primark. So the, was it something you said about the level that you value, things that you already have is different to if you were to buy it for the first time? Or if you were to lose it and you want it back and our brain plays these funny games to value things differently. And you have to kind of get objective and be like, no, no, if I didn't own this right now, would I actually go out and buy it? Or would I be like, no, it's worthless to me? Is the value only because it's already mine?

• 9:11Chris Williamson?

  That's cool. That's like a evolution of the fittest clothing. Survival, survival of the fittest.

• 9:24Jonny?

  I have a, I have a slight variant on that that I've actually done over the last year. I think, so I think I might have mentioned this on a life hack before, but.

• 9:34Jonny?

  Which is I moved basically all of my clothes onto like a separate rail in the hangar. And every time I wore something, I put it on a different rail. And after a six month period, everything that isn't on the main rail, just get rid of.

• 9:53Speaker 00

  Oh, so you're doing the same thing, but in batch?

• 9:55Jonny?

  Well, it's just the process of life.

• 9:56Chris Williamson?

  Formalized, formalized process, isn't it?

• 10:00Chris Williamson?

  No, I think, hey, I think this is awesome. I, I have done it a different way. So I've been taking big blocks of clothes to a buddy. And um, he does a lot of eBay stuff and I just said, look, if you want to list these on eBay, take 50% of whatever they make. It was either that or the charity shop. I'll tell you what's mad. I hadn't even thought of this, but the amount of money that you will get for worn but good condition training shoes. I go through a lot of pairs of nanos and metcons back in the day before the Reebok deal and stuff. And um, yeah, I, they're still getting a three year old pair of worn but in all right condition shoes will still get 25 or 30 pounds. And then.

• 10:42Speaker 00

  Fetishists just love worn shoes, don't they?

• 10:45Chris Williamson?

  I'm not sure that it's all fetishists because you don't know who's worn it. Is surely is part of the fetish not knowing the person that wore it and thinking about them wearing it. It's not just a dirty shoe, is it?

• 10:57Speaker 00

  You have heard the story about when I was in that flat, haven't you? Yeah. I don't even know what episode that was in.

• 11:04Chris Williamson?

  Very, very early on. Why don't you tell it again?

• 11:06Speaker 00

  Okay. One day I was living in Edinburgh in a flat of a few people, student flat. And this guy came to the door and he had his hair like slicked back and he was in a shirt. He looked a bit spurned me and I was like, hello. And he was like, oh, hi, I'm here for the shoes. We were like, oh no, he was like, is Sam in? And I was like, yeah. And then someone else walked past and I'm like, hello, do we know you? And he's like, I'm just looking for Sam. And then Sam came, I was like, oh, you're right, mate. Yeah. Um, you're here for the shoes. Yeah, no problem. There you go. And then we were like, well, can you just explain what's going on here?

• 11:46Speaker 00

  And he was like, well, if you must know, I have a foot fetish and I've would really appreciate the shoes. And we were just like, okay, fine. And then after he left, we were like, Sam, were you not bothered that? There's a man who's probably doing unspeakable things to your shoes right now. And he was like, no, it's fine. Like if he gets more joy out of them, then great. Basically, this guy had followed him like a week before and asked him for his like dirty shoes, which were in terrible state. And he was like, well, yeah, you can have them, but I need them until Wednesday when I get a new pair. So just come back on Wednesday and I'll give you them.

• 12:24Jonny?

  So that does sound related to the person. Like he's gone to quite a lot of effort, in fact, to find that guy's shoes specifically.

• 12:33Speaker 00

  Yeah.

• 12:34Jonny?

  So maybe that's just what's happened to Chris's shoes.

• 12:37Chris Williamson?

  Maybe, maybe, yeah, I don't know. Well.

• 12:39Speaker 00

  I'll be reseller.

• 12:40Chris Williamson?

  I was gonna say I'm one level removed, aren't I? Because someone's arbitraging my shoes. Right, okay. My first one for today is YouTube Premium. Have either of you two got YouTube Premium?

• 12:51Jonny?

  So I've done the trial for it and didn't continue with it.

• 12:54Chris Williamson?

  Okay. I know that Yusef won't have done.

• 12:58Speaker 00

  No, I've been recommended it and I can't see the appeal.

• 13:02Chris Williamson?

  So George Mack is a big proponent of YouTube Premium, couldn't believe that I didn't have it.

• 13:08Jonny?

  So I'm really open to getting it. So sell it to me, Chris.

• 13:11Chris Williamson?

  Okay, so I decided it was Michaela Peterson. When we always say this, and this is a life hack for life hacks, right? Everybody that is listening, if multiple different people come to you with the same suggestion independently, just, just do it because.

• 13:28Chris Williamson?

  The likelihood of the stars aligning in that way specifically for people in separate social circles to come to you and say, you really should try this. So George had done it, but that was just one. Then Michaela couldn't. But I think I sent her a screenshot of something I was watching on YouTube and she noticed by the the top bar that it wasn't YouTube Premium. And she said, I can't believe that you don't have YouTube Premium. You need to ask, right, right. I will buy it. So upgraded. For the most part, I use, I use YouTube quite a bit. I also watch lots of content that I could just listen to. Also trying to reduce my screen time. And all of that combined means that no adverts is saving

• 14:11Chris Williamson?

  me at least 10 seconds to 15 seconds per video. I think the YouTube have pushed the limit for the unskippable section of an ad now to between six and seven seconds, which is very cheeky of them. And then so I'm, I don't ever have to skip ads. I can swipe up and go on to other apps, or I can just lock my phone and leave it somewhere and listen to what's going on. So a lot of the time when I'm doing podcast prep for a guest, Brian Greene, who's this super famous physicist last night, I just left the phone on the side and listened to him and Neil deGrasse Tyson talk. But it's easier to find something on YouTube than it is on Apple Podcasts or Spotify. So a lot of the time, actually,

• 14:54Chris Williamson?

  YouTube is simpler because the search is more optimized. It's better to listen to stuff on there. It's just a problem of having to watch it at the same time, having to stay on your phone to skip the ads. So skipping ads is a huge one, being able to play while it's off, you get free access to YouTube Music. I haven't even downloaded it. I don't need it. It is not that cheap. When you consider that a Netflix subscription is what for the four person Ultra HD, it's maybe 14 pounds a month now. And I think YouTube Premium is 12 to 13 pounds a month. So it's not, it's not cheap. But, I mean, scale up, how many videos do you watch per day? How much time do the adverts take from those videos? It's easily, I'm easily ROI positive on it. Plus, I don't have to use my phone. So I am now a YouTube Premium convert.

• 15:39Jonny?

  So it's ad free. It is, you can close the app and listen to stuff. Can you save stuff offline?

• 15:46Chris Williamson?

  Yeah.

• 15:46Jonny?

  Can you have like?

• 15:48Chris Williamson?

  Yeah. Use case for that would be super minimal. It would only be when I was maybe on a plane or traveling somewhere abroad, but that would be nice. There's some extra features that you get. Another thing is that you you buy it and it attaches to a particular account. So let's say that you guys bought it for the propane fitness channel. You would actually both be able to benefit so long as you were both using the propane fitness channel as opposed to what I presume you both have, which is a personal one outside of that. So I bought it, but me and video guy Dean now have access to YouTube premium on the Chris Williamson main channel. So, yeah.

• 16:25Speaker 00

  What do you think, Johnny? Are you sold?

• 16:27Jonny?

  Well, so it links quite nicely with my next life hack.

• 16:31Chris Williamson?

  It's just, it's seamless. We're in flow.

• 16:33Jonny?

  It's as if we'd prepared.

• 16:35Chris Williamson?

  But we haven't.

• 16:35Jonny?

  Haven't.

• 16:36Chris Williamson?

  Yeah.

• 16:36Jonny?

  Yeah. Should I just go on to that then? So I have been training in my garage, which means I, when I log my training, so that I don't have to like be relying on my phone all the time, I use my laptop. So I'm tracking things, which is even worse. This is even worse because that's where all my work is. But so like, I have to track a lot of stuff, which, I don't know, benefit all.

• 17:02Speaker 00

  This is why Johnny can no longer train in a public gym.

• 17:04Jonny?

  Because I've got too much stuff with me. Yeah. I've got basically a portable lab.

• 17:08Chris Williamson?

  VR headset.

• 17:09Jonny?

  Barometers.

• 17:10Chris Williamson?

  Yeah.

• 17:10Jonny?

  Yeah. But so something that I've found, and I can't explain why, but I, if I'm listening to music when I'm training, or if I, if I'm just like training on my own, and I'm listening to normal music, it's like 75% benefit. But if I listen to a live version of the music, like if I listen to a live band performance or a live DJ set, there's something, even though the audio quality is worse, there's something about that, like live experience that.

• 17:40Speaker 00

  Energy.

• 17:41Jonny?

  Yeah, it's brilliant. But obviously, all of that's on YouTube. So having, I don't know, like, because there's nothing more annoying than like, unwrap the bar and then Grammarly has.

• 18:01Jonny?

  And that has happened so many times to me, like the mid roll, like they're always the the most intrusive as well. Like, there's nothing more contrasting than bare

• 18:11Speaker 00

  Have you thought about setting up a live insurance policy?

• 18:13Jonny?

  Yeah.

• 18:14Chris Williamson?

  Yeah.

• 18:15Jonny?

  Like a really aggressive set and then it's an ad about something completely separate. So I like it.

• 18:21Chris Williamson?

  Autoplay continues outside of when the app's closed. So it'll still continue to autoplay even when your phone's locked, which is nice. So you could create a little playlist and it'll run through the playlist. I get what you mean about the live thing. Does your live music have to have crowd noise in?

• 18:39Jonny?

  Yeah, I think so.

• 18:40Chris Williamson?

  Yeah, I would agree. Live music without crowd noise is just a poorly recorded, normal album track.

• 18:46Jonny?

  Well, so that, yeah, so there's a few, there's a few instances like over the last year when bands and DJs have done live sets, but there's no crowd and it's worse. It's way worse.

• 18:57Jonny?

  Even though the audio, the audio is better than a, like a recorded live at a venue. But if it's live at a venue, like there's some like Karang, for anyone into like metal music, Karang have done a series in what they call the pit, the K pit.

• 19:11Speaker 00

  What, the Islamic holy book?

• 19:19Jonny?

  Exactly. Yeah, they organized some gigs in a bar and it's, the audio is terrible, but the atmosphere is great. And those, those are awesome.

• 19:29Chris Williamson?

  Give us, um, give us, what are the three most watched videos, live music videos that you've gone to for training on YouTube?

• 19:38Jonny?

  I mean, it's very, like, the number of people who hear my recommendation and think like, that sounds good. There'll be, there'll be like three and one of them will be you, Chris.

• 19:44Chris Williamson?

  Doesn't matter. Doesn't matter. Tell us.

• 19:47Jonny?

  Architects Live at Reading.

• 19:50Chris Williamson?

  What, yeah?

• 19:51Jonny?

  Uh, I think it'll just be the most recent one.

• 19:53Chris Williamson?

  Okay.

• 19:54Jonny?

  Um, Bare Tooth at, uh, Whacken Festival. And like anything by, like, and you'll hate this, Chris, like Skrillex, Steve Ioki, Martin Garrix, anything like that. Anything I've read, like EDM, like very, lots of crowd noise, lots of, uh, three, two, one, jump.

• 20:15Chris Williamson?

  Three, two, one, left.

• 20:19Jonny?

  Yeah, I mean, to be honest as well, like some of the powerlifting or like lifting motivation videos as well, as cheesy as they are, they're good as well. If you if you need to really pull the lever on something, something like that can be quite good as well.

• 20:33Chris Williamson?

  That's cool, man.

• 20:34Jonny?

  So there you go.

• 20:34Chris Williamson?

  I hey, I am, I've been watching Reggie Fassa, who is one of the JST athletes. He's just come third in the UK in the the open. Uh, came sixth in the world in the uh twenty one point two workout. Monster, the guy, the guy's a freak, but the stuff that he listens to, that those guys listen to as they're getting ready to send it. Uh, like, is it Ian Van Dal, Castles in the Sky?

• 21:03Chris Williamson?

  But but like a a hundred and seventy BPM Gabba version or like some German techno. You said nodding along quietly there at a hundred and seventy BPM. That's your sort of shit.

• 21:13Speaker 00

  Beautiful.

• 21:14Chris Williamson?

  But.

• 21:14Speaker 00

  Yeah.

• 21:15Chris Williamson?

  So I.

• 21:15Speaker 00

  My element.

• 21:16Chris Williamson?

  I think, I think one thing that's been lacking definitely over the last year, there's just been no reason to send anything. It's been such a low energy year generally. You haven't really been laughing with friends.

• 21:26Speaker 00

  Can you find, send anything?

• 21:29Chris Williamson?

  What's so.

• 21:29Jonny?

  Full send.

• 21:30Chris Williamson?

  Yeah, sending it. So what what if what's the reason to get excited about really any, like I go and do a a session on the bike in my kitchen? Oh, yeah, really gonna get myself excited for this, to move the five meters from my living room to my kitchen so that I can get on the bike for and do steady state for half an hour. Um, and the opportunities to kind of give yourself some energy extrinsically by putting some good music on with crowd noise. So it's like, these are, this is my ten thousand fake friends for today and um.

• 22:00Jonny?

  Yeah.

• 22:00Chris Williamson?

  They've joined you in your in your garage as you're lifting.

• 22:03Speaker 00

  I think both of those show how much that we we like to kind of bounce energy off each other as humans.

• 22:10Chris Williamson?

  Yeah.

• 22:10Jonny?

  Well, I, something I'm I'm aware of at the moment is like the, I've still got the ten percent available to add on to my session by just like being in a gym with other people. You know, like a session that's hard, add a bit of music on, add a bit of atmosphere, caffeine, feel really good. It's gonna be like, it's still only gonna be 90%, whereas if I did the same thing at a meet or a busy gym.

• 22:30Chris Williamson?

  Yep.

• 22:30Jonny?

  It's, it's always gonna be better. There's always that extra little bit to pull, which is cool. So that's exciting for when stuff reopens again.

• 22:37Chris Williamson?

  Live music for training. I like that.

• 22:40Jonny?

  Yeah.

• 22:40Chris Williamson?

  Seth.

• 22:41Jonny?

  General. Can't wait to go to something live.

• 22:43Chris Williamson?

  Uh, what have I got, what have I got tickets for? I bought tickets for uh ABGT 450 with Anjunadeep the next day. I think it's at the Dockyards or something in London. Um, there's, there's still tickets available if you want to come. Uh, George, me and George Mack have bought tickets for it. Um, but yeah, it's in September. Are you adding it to Omni Focus?

• 23:04Jonny?

  Yeah.

• 23:04Chris Williamson?

  Beautiful, beautiful. Uh, but yeah, that's gonna be sick. That's the first thing that I've got booked in. Um, it's in September. I still don't know if it's gonna happen, but never mind.

• 23:14Jonny?

  If we don't go and see Bring Me The Horizon in September, Chris, I will be inconsolable.

• 23:18Chris Williamson?

  It's already sorted. You know, Ollie's bought a house with his misses in Brazil. Did I tell you this? Yeah, Ollie Sykes bought a house in Brazil with his misses. So he sold, he flogged his one in Sheffield, the one with the gym and, and the pool. Um, so he flogged that one. And now he was like, uh, just, they were out there in Brazil and he couldn't come back. And if he'd come back, he'd have had to stay in a hotel and do all of this thing. And uh, now there's like,

• 23:43Jonny?

  Move that.

• 23:44Chris Williamson?

  What? He's just, they bought a house? They're like, oh, we'll just buy a house. And then if I need to, like, we'll just keep it. I guess that's what happens when you've got fucky money, isn't it? Um, yeah, just.

• 23:53Jonny?

  Like, it's easy to just buy a house.

• 23:55Chris Williamson?

  Ridiculous, man. Honestly, watching, watching the guys, and this is on their public stories on Instagram, so everybody else that follows Bring Me The Horizon's bandmates knows this, but like Matt Nichols, the drummer, will spend days like repointing the brickwork in, in, in his conservatory. And so, because they're just such working class Sheffield blokes that happen to be world famous rock stars. Like, you, you, you don't really think about another Ozzy Osbourne or, you know, Aerosmith. You don't think about them doing the pointing in their conservatory, but yeah, I, I, there's something I quite like about that.

• 24:38Jonny?

  Well, it's when like you could easily pay someone to do it, but there's something rewarding about doing it yourself.

• 24:45Chris Williamson?

  Yeah, I know. Right.

• 24:46Jonny?

  It's doing without a choice, isn't it?

• 24:47Chris Williamson?

  What you got?

• 24:50Speaker 00

  This is on the back of the YouTube Premium. So I heard your sales pitch and I raise you an alternative method just because for me, none of those features hit my pain points to to sign up for YouTube Premium. Partly because I don't really use my phone. So the idea of being able to play a video with the screen off compared to the screen on is like kind of irrelevant to me.

• 25:16Speaker 00

  So what I do for YouTube is everything's done entirely through Alfred. You can search and then find a video within Alfred. So that's like the app, even your browser doesn't have to be open. And then you can play it through a media player called IINA. I I N A. So you can just play any URL, any playlist. It remembers the spot that you were in last time.

• 25:44Speaker 00

  Along the video, you can adjust the speed and skip forward and back and stuff with the keyboard shortcuts. It doesn't buffer. It just loads the whole thing and then you can just play it as if it's like a

• 25:56Speaker 00

  video that you've downloaded. And it's generally just a lot less intrusive. There's no adverts. I haven't seen an advert in years because because I use Brave, which is the life hack from a few, a couple of years back, probably now. So my recommendation would be just get Alfred properly set up. Figure out all of your use cases, even if it's stuff that like watching YouTube, you think it there wouldn't be an Alfred fix for it. There probably is. So start with my YouTube video and then just browse the Alfred repository and you will have a lovely time.

• 26:30Jonny?

  The problem with Alfred is it's like a it's a blank canvas with a really nice set of paints. And like you've got, you've got the potential to create something brilliant, but you could also do like a smiley face stick man. Like you've got to know what you're doing. You've got to know what you're trying to create.

• 26:46Speaker 00

  That is such a good analogy.

• 26:47Chris Williamson?

  Yeah. Yeah. So Yusef tried to give me some sort of workflow, macro workflow thing for Alfred. Sent me it the other day so that I can search my notes because I've got 2000 notes on Apple Notes and Yusef sent me some workflow. I pressed a button and then what what came up that I didn't have the Python CSS existing library module to plug it in. And I was watching the genesis of a Scobie problem occur in front of my eyes. I'd been infected with it. I was seeing it, the Was it Prometheus that I was watching the Prometheus video of?

• 27:24Speaker 00

  Evolving from the embryonic state into the fully fledged alien.

• 27:28Chris Williamson?

  Yeah.

• 27:28Jonny?

  Whenever that happens and like the saw music plays, you know, when he's going like, I'd like to play a game. And it's like things, it slowly becomes really serious and you realise how enormous the problem is. And you're like, well, I'm stuck now. That's it.

• 27:38Chris Williamson?

  That's exactly what he was trying to do.

• 27:41Speaker 00

  So I should say like, getting YouTube premium is the like, simple sledgehammer solution. It's like, look, I'll just, I'll just pay the 15 quid, just leave me alone. I just want to listen to some music with the screen off. Thank you very much. Yes. If you're willing to put in some time and you, you know, you're willing to kind of get out the paints and sketch out the, the picture, the skeleton first, and then paint it on top. And you can put in the time for it, then Alfred is worth it.

• 28:05Chris Williamson?

  So if you've got more money than time, buy YouTube premium. If you've got more time than money, use Ena and Alfred.

• 28:11Speaker 00

  The, the point of Alfred is that it saves you money long-term, but there is a bit of, and I mean, obviously this doesn't go for, for anyone using a Windows computer, like that's several steps away.

• 28:23Chris Williamson?

  Throw it out the window.

• 28:23Speaker 00

  What you want to do is, is if you take your computer and go out of your back door, open up the recycling bin. Just put it in there.

• 28:32Chris Williamson?

  Gently deposit it in.

• 28:32Speaker 00

  And then come back to your seat.

• 28:33Jonny?

  With a hammer first. You forgot the hammer.

• 28:35Chris Williamson?

  Yeah. Uh, right. My next one is typefully.app. So I sent this to Yusuf yesterday. Um, if you are someone who uses Twitter and wants to create long tweet threads from single blocks of text or from text that's been worked up into paragraphs, Typefully allows you to write out the entire tweet thread, including previews for URLs and everything else. It brings up a live preview of exactly how it's going to look on your account. And you don't need to move things around between the different thread windows or the tweets within the thread windows. You can just move the text within a block, a typing block typically, like you'd have on your notes. And it'll automatically do it. It won't cut off halfway between different sentences.

• 29:19Chris Williamson?

  It's all formatted beautifully and then it's one button to press send. It's like, and it's free. It's ridiculous. Absolutely ridiculous.

• 29:28Speaker 00

  I mean, that, that solves a, a problem that for many people are like, what? Tweet threads? What's that? But for people that write tweet threads, it's such a bore leg to get it all into the right formatting. So.

• 29:40Chris Williamson?

  Not much more to say about that. Just typefully.app. You should go and check it out. If you're a Twitter user that uses tweet threads, then it'll save your life. Johnny, what you got?

• 29:49Jonny?

  Um, this.

• 29:54Jonny?

  What's it gonna be?

• 29:55Chris Williamson?

  I don't know.

• 29:56Jonny?

  WOD welder.

• 29:58Chris Williamson?

  Ah, ha, ha, ha, yes.

• 30:00Jonny?

  I think this is something that you may have recommended to me, Chris.

• 30:02Chris Williamson?

  Yeah.

• 30:03Jonny?

  Some, some time ago. So they have a kit which includes this tub, which smells great. And that's part of the benefit of it. And there's a little stick and a little pumice stone that comes in a, in a pack. I used to have a problem. I think you've both seen it actually, like, it would happen to me all the time where I'd be like deadlifting and training for months. And then a huge callus would go on my hand. And it would be like, I wouldn't be able to train on it. And it would feel like when you touched your hand, you were touching raw nerve ending. It was so, it was so painful. So this stuff, I put it on my desk and like, just before I start work, use it. And it's easy to do because it smells brilliant.

• 30:44Jonny?

  And I mean, touch wood, I've not had any callus problems since I've been using it.

• 30:49Chris Williamson?

  For the people that don't know, what, what is the WOD Welder product? What does the balm do? What's it got in it?

• 30:54Jonny?

  Uh, it's the same thing as.

• 30:56Chris Williamson?

  Lanolin.

• 30:57Jonny?

  It's lan- lanolin, isn't it? That's the thing that like softens your skin. So this is the like, the daily cream. And then there's a stick that you put just on your, um, just on your callistaries of your hands. And then there's a pumice stone to like, sand down the, the uneven edges.

• 31:14Chris Williamson?

  Dude, WOD Welder. So I've, I've never used the cream and I've never used the pumice stone, but it's like a Pritz stick.

• 31:21Jonny?

  Yeah, exactly.

• 31:22Chris Williamson?

  So that's the, it literally looks like a Pritz stick. You push it up from the bottom and then you just do little circular motions. It does smell awesome. It's fixed. It's fixed my hands so quickly. You know, when you're doing the open, when the open needs to be six weeks long. And you'd tear them one week and by the next week they were getting back to usable again, which is pretty insane. Um, yeah, I'm, WOD Welder's, and I think you can buy it on Amazon as well. So, I mean, just go and buy it on Amazon. If you're, if you're someone that lifts and needs to protect your hands and you find that you're getting calloused hand tears. Especially anyone that's in CrossFit should already know about this. They use, um, what's that? It's like. Smithy's Working Hands Cream or something like that. And it's one pound for a huge tub of it from Aldi.

• 32:07Chris Williamson?

  Uh, but it just smells like, well, it smells exactly as you would think Smithy's Working Men's Hand Cream would smell.

• 32:15Jonny?

  Like a working man.

• 32:16Chris Williamson?

  Yeah.

• 32:16Speaker 00

  You can use veterinary udder cream as well, but that's obviously smells like a veterinary product.

• 32:22Jonny?

  Udder.

• 32:22Speaker 00

  Udder. It's funny. So Johnny and I were talking about this recently where if you're a powerlifter and you think your calluses are bad, like, look at the calluses of a weightlifter. If you're a weightlifter and your calluses are bad, look at a CrossFitter. And then if you think your calluses are bad, look at the gymnast, like some of the, the stuff that you see at gymnastics, like people doing something off the rings and they just like flap of their palm just off.

• 32:43Jonny?

  Like their fingers half off and they've got tape wrapped it. Do you know, is this not a problem with gymnastics? I've never heard.

• 32:49Speaker 00

  Yeah. So, so I'm, I don't like doing rings very much. I'm not very good at rings and bar, so I just kind of don't do them. So for me, floor and pommel, pommel's not really.

• 33:00Jonny?

  There's not, no.

• 33:00Speaker 00

  As pro to it, yeah. But always take care of your hands.

• 33:04Jonny?

  Whenever someone, like when I was first told about like hand care, I was like, no, I'm not going to do.

• 33:10Chris Williamson?

  Lifting three hundred and ten kilos, mate. I don't need to worry about, I'm past hand care. All right.

• 33:15Jonny?

  Well, it's the things you end up like really valuing, like the skin on your hands. So like, it's fine until you can no longer grip something at all. Like, it's fine until opening a door hurts. And then you're like, okay.

• 33:28Chris Williamson?

  It's at the forefront of your experience as well, right? Like, there's nothing, it's the same as having a back injury or having an aching shoulder or a pulled neck. It's so there, just all the time here.

• 33:41Jonny?

  I think back pain's the, the, the worst for that.

• 33:44Speaker 00

  Yeah. Anything axial, toothache, back pain, anything along, along like the, the midline axis where it is just that, isn't it?

• 33:50Chris Williamson?

  In front of the face. Right. What have you got, Seth?

• 33:54Speaker 00

  So this is free advertising for a company, but I recently had a steak from Block and Bottle, which is a place in the Northeast that does, as you can imagine, like craft beers and craft steaks, whatever you call it, like boutique steaks. Everyone in there has got, you know, a beard and a plug in their ear and they're all, you come in and they're like, hello, sir, how can I help you? And, oh, we have this particular range of cow today and it's, it's from the, the fragrant forests of Azkaban and we can.

• 34:24Jonny?

  There's a story about the meat, each piece of meat.

• 34:27Speaker 00

  Incredible. And, and it's all, you know, they've got loads of different cuts and types of meat and. The it's it's a bit pricey, but it's no more than you would pay in a restaurant or something. And you, when you make it yourself, you just treat it with such care and it is beautiful. And so I like a ribeye. That's definitely my top, top choice steak. And I'm willing to fight anyone who disagrees. But um, ribeye is supposed to be cooked medium or medium well. Um, as opposed to other steaks, because it's so fatty and you want the marbling and the, the fat to kind of infuse throughout it. Now, the hack is when you have a fatty cut of steak.

• 35:11Speaker 00

  If you end up with gristly bits, a lot of people throw that away, but you can just fry it harder at the end. And you've then just got like, because then it just melts and creates like new, very nice bits. You don't want to waste it. So the hack is don't throw away your gristly bits. Just try frying them hard and see what happens.

• 35:33Jonny?

  And order expensive steak as well.

• 35:36Speaker 00

  Yeah.

• 35:37Chris Williamson?

  So did you have to, is, can you order Block and Bottle online? Do they deliver?

• 35:42Speaker 00

  Possibly. It's um, they, they have a, they have a shop with a big queue out the front and, you know, you can. It's all very customized. It's a great experience. It's in Heaton.

• 35:52Chris Williamson?

  Okay.

• 35:53Jonny?

  I've seen a few people talking about, so I actually saw Kino Body mention that Michaela Peterson had recommended a meat delivery company to him.

• 36:02Chris Williamson?

  Yeah, she sponsored.

• 36:04Jonny?

  Is it right? So I've just seen a few people like talking about how they've had steak delivered.

• 36:08Chris Williamson?

  So I've just got, I've literally just had reached out to me. I think it's the Dry Aged Steak Co. or something have just reached out to me. Uh, about the show. I, I've told them to send some stuff out and I'll see how it is. Um, but yeah, I, I think high quality, organic meat, people are now becoming increasingly concerned about the different antibiotics that are being pumped into their

• 36:29Jonny?

  Hmm.

• 36:30Chris Williamson?

  Uh, food and stuff like that. So it doesn't surprise me that as carnivore diets become more popular, as people are going keto or low carb. That increasingly high quality meat is a thing.

• 36:42Speaker 00

  It, yeah, it's not something I, I ever, I, I try and limit the kind of bandwidth that I spend on things that I can't control, but this is probably pushing at the.

• 36:54Speaker 00

  The precipice of like, maybe this is something we should be looking after. Because it was a, it was a interview with a farmer on Joe Rogan, talking about like, a chicken breast in the States costs like, I don't know, not one dollar twenty or something. And he was like, there is no way that that should cost one dollar twenty. Like something is being, something's missing from that. Yeah. And what's happening is that the environmental cost is being um offset. So that you can get a chicken breast for super cheap. But as a result, you're getting loads of yeah, antibiotics and fecal matter in the food and all that kind of stuff. To be able to keep the prices so low. And so his whole idea is like, the farming structure needs to be completely redone.

• 37:38Chris Williamson?

  I had Chris Baber, who is M and S's in-house food chef. I had him on the show a couple of weeks ago. And he was saying the one thing that he always goes organic and the highest quality at is meat. He actually says that he goes vegan two days a week. So that he can afford to go the highest quality meat for five days. And he would rather do that than have lower quality meat across the week. He also said another thing, which is when you're eating a steak, you're supposed to use the steak knife to cut cross through the fibers as opposed to long way down the fibers. The reason being that those fibers are long and stringy and they get stuck in your teeth. And you can break them up immediately by just cutting across them. And I didn't know this rule. Did you guys know this rule?

• 38:24Chris Williamson?

  Okay.

• 38:25Speaker 00

  Yeah, but I'm a, I'm a pretty steaky man, so.

• 38:27Chris Williamson?

  Um, I didn't know, I didn't know.

• 38:29Speaker 00

  I knew that.

• 38:29Chris Williamson?

  Yeah, so just cut across so that you break up the five, the fibers already. And then, yeah, I like that. Uh, so yeah, cut, cut across. Um, what am I gonna do next? Okay, so I'm gonna do readwise.io, which is anybody that follows me on.

• 38:48Chris Williamson?

  Instagram will know that pretty much every day, there's a couple of quotes that come from a book and Readwise is the service that I use that delivers me that. So it automatically syncs in with your Kindle and highlights. Then it redelivers you a set number of highlights at a set time over email each day. If you want to go onto the website, there's a partner app as well. You can use it as a flashcard service, kind of like Anki for spaced repetition. So that you start to actually learn the insights you've got. You can favorite them, you can discard them, you can delete them. You can also upload directly from your Kindle on documents which are not in your Kindle library. So let's say that you've sent a PDF to your Kindle. You can do an upload every so often and they give you a periodic reminder to say,

• 39:33Chris Williamson?

  it's been three months since you plugged your Kindle in. Maybe you should go and do that or you can turn it off. Once you've got it set up, it is super unintrusive. And every single day I get four quotes that I've highlighted from my books, from books that I've read. And if you've made notes in Kindle as well, so you can highlight something and then you can make a note if you choose to. So I'm starting to do that as well. So here's something that I think and oh, here's what I think about that thing right now. And it also includes that. It's phenomenal, like for remembering the things that you care about, about reading. It's outstanding and.

• 40:10Jonny?

  So you take notes while you're reading and feed it into Readwise?

• 40:15Chris Williamson?

  No.

• 40:15Jonny?

  And it then?

• 40:16Chris Williamson?

  No, so the highlight that you make on Kindle.

• 40:19Jonny?

  On Kindle.

• 40:19Chris Williamson?

  Yeah.

• 40:19Jonny?

  Yep.

• 40:20Chris Williamson?

  It saves that. As soon as you do that, it just takes that. But there's also an option when you highlight something, you can press on it and make a note

• 40:29Chris Williamson?

  in the Kindle, but you don't need to. I do that very rarely. That's maybe like one in 20.

• 40:33Jonny?

  And it then emails them back to you or something like that?

• 40:35Chris Williamson?

  Yeah, just randomly, randomly picks randomly picks them up and pulls them through. And then as they come through, you can either discard them or favorite them or just leave them. And I think I have. Thousands, thousands of highlights now.

• 40:47Jonny?

  That's pretty cool. It's like every day you just get a little reminder of something you've read in the past.

• 40:51Chris Williamson?

  I get four, four little passages and yeah, it, it, one thing that it's done, which I need to deprogram is now, sometimes I want to highlight something because I think it's important in the book. But I know, I, I actually start thinking about how that's going to appear when it comes up on my Readwise. I'm like, no, no, no, no. Like you're not highlighting stuff for Readwise. You're highlighting stuff because it needs highlighted. But, um, yeah. Yeah, it's, it's, it's great. If you read, if you use a Kindle, I think Readwise is, is mandatory really because it'll just continue to re-deliver you these, the best bits of books that you've already been through.

• 41:28Speaker 00

  You're so deep in the Kindle ecosystem. I love it. I, I, I need to do that as well because I have, but I've just, people keep getting me physical books. And now I've just got to get through them before I convert.

• 41:39Jonny?

  That's a bit of sweet for you, I imagine.

• 41:41Speaker 00

  Yeah. Oh, thank you. Thanks, mate.

• 41:44Jonny?

  Thanks so much.

• 41:45Chris Williamson?

  Right, Lobson, what you got?

• 41:48Jonny?

  Um, a hack for improving a review process. So if anyone listened to Chris's interview with Chris Sparks in December, end of December, talks about like week, uh, talks about monthly reviews, um, or quarterly reviews. So as we're recording this, it's like the end of quarter one of 2021. So I always find reviewing, you know, the like a standard review questions of like, what went well, what didn't go well? Where the hell do you begin with that? Especially if you're like looking back over a long period of time. Again, this is something we may have already covered, but it's something that's been more relevant for me recently. So I think an easy way to prompt your memory of what went well and what didn't go well is look at your, firstly, your calendar.

• 42:33Jonny?

  So. If you have events, things that you've done, stuff that you've went like, I mean, it's maybe not that good at this point, but generally like people you saw, stuff you did. Um, highlights and it's really easy to pick out because you look at days and you'd be like, oh yeah, that was awesome. Maybe you've completely forgotten about it until you see it on the calendar. Or like, actually that week was rubbish and here's why. So it's a really easy way. You just treat your calendar like a past record of what happened. And then you've got it ready to go and saved. Or your, if you take a lot of photos, your, your photo reel, like your camera reel on your phone as a way of just remembering. Things that happened or places that you've been to, et cetera. So I just an easier way to prompt the memories. Cause I think it's quite easy to forget things that went well or didn't go well.

• 43:18Speaker 00

  So can I just add something to that? Day one have now, um, they, they look like they're moving more in that direction. So they've, they're launching deeper calendar integration, more kind of photos integration and stuff so that you can basically like, yeah, whip through. Almost a, a museum of your life.

• 43:37Chris Williamson?

  What was that thing? Was it time hop? Do you remember time hop?

• 43:41Jonny?

  Yeah, yeah.

• 43:42Chris Williamson?

  Which was you logged in on all of your different social media accounts and it would show you.

• 43:46Speaker 00

  And they steal all your data and they sell it to China and yeah.

• 43:50Jonny?

  The day one, day one does that already. So whenever you make a new entry in day one, it's like in 2015. On this day, you were doing, you're like, bloody hell, I got totally forgotten about that. But it's kind of a different. You don't think like, oh yeah, that's helpful to review 2015, you know?

• 44:06Chris Williamson?

  So you're saying that when you're doing a review, check your calendar and your photos because it's a good prompt.

• 44:12Jonny?

  It's just stuff that most people, so I know, I think Yusuf deletes calendar entries. So some, maybe some people do that. I don't know. Like I personally.

• 44:19Chris Williamson?

  Does that? No one does.

• 44:22Jonny?

  You know, you never know. So like.

• 44:24Speaker 00

  It's because I'm, I'm one of those perverts that uses a calendar and calendar events as to do items. So. Picking them on. Yeah.

• 44:34Jonny?

  Um, but yeah, so like if like I can look at January and remember like key things that happened, um, like stuff that I did or stuff that, um, but it is more events based and then photos are things that you usually if something's memorable or like interesting, most people's reaction at this point is to take a photo of it. So if you've got that as well, it's a way of like mo- most people's photo reel on their phone is like highlights of of stuff that's happened, right? So it's a really easy way to to look back.

• 45:01Chris Williamson?

  What's the process that you go through for your quarterly review? Have you got, have you taken it from somewhere?

• 45:07Jonny?

  It's just as simple as that. Like what went well, what didn't go well? What am I going to do more of? What am I going to do less of?

• 45:11Chris Williamson?

  Have you split that into like career, health, relationships and other?

• 45:15Jonny?

  Um, yeah, I think sometimes like the categories thing, because that's the struggle I have with the Chris Sparks framework is like, there's probably things that are at any one period of your life are like forefront of the focus. So you'll have like a period of your time where there's a lot of focus on health or a lot of focus on relationships or work. So there's not always tons of stuff in each category. So I tend to just free form it and just do generally like what do I think's going well? What do I think isn't going well? And just whatever comes to mind, really. To be honest, I don't feel very good at the process. Like it's something I struggle with, but I think, I think, I think most people do.

• 45:50Chris Williamson?

  At least you're doing it though, man. Like I am, I even my weekly review on Omni Focus, I've said to you before, I'm still struggling to discipline myself with that because it's just an arduous task and the desire is always to do work, not to review and plan work. It's like, well, I could spend this time planning and reviewing doing, you know, like, well, no, like the reason that you can do better is because you've reviewed and planned. So I've got, I've got Greg McEwan coming on the show soon and his new book's Effortless, which is all about how you make the things that you have to do easier. Um, so I'm looking, I've got a couple of chapters into it and I'm looking forward to maybe getting some.

• 46:28Speaker 00

  I was going straight on the list. If someone could buy me the physical book version of that, please.

• 46:36Jonny?

  Just link to that just before we move on. So with the weekly review thing, I've found, and I suppose this isn't someone you maybe can't always do this, but we have a in propane, we have a meeting on a Monday, like a weekly meeting. I know that if I've done my weekly review prior to that meeting, I'm more, I'm like the meeting's more useful. So like if I've been through everything, then I'm able to like delegate things or bring things up that I need to talk about, or actually this is relevant now, whatever. So having, and again, it's hard if you don't have that, but having some kind of

• 47:10Chris Williamson?

  Accountability.

• 47:11Jonny?

  If I do it by this point, then this thing is better. Because it's never fun, really, is it? Like looking over all of the projects you have and trying to decide what's relevant, what isn't relevant. Like it's not immediately enjoyable. So if you can add some kind of necessity to it, I've found that really helps.

• 47:26Chris Williamson?

  That is, that is good to an obvious explicit outcome benefit that you're going to get.

• 47:33Jonny?

  Like a line in the sand of like on Monday at one forty five P M. I need to do my weekly review. Otherwise it's like I'm sat there going, has anyone got anything to say? Well, I would have done it if I'd done my weekly review.

• 47:45Chris Williamson?

  Well, you've just told you, Seth, there if you turn up and you're you stay quiet for most of the meeting, he knows you've had a shitty weekend. Let's go.

• 47:52Speaker 00

  Is everything okay?

• 47:53Chris Williamson?

  What you got?

• 47:54Speaker 00

  So I was gonna do a physical one, but actually, um, I think this one's taken the, the, the limelight because of what Johnny's just said, which is the Apple Photos app, particularly the Mac version, but they, they integrate so well. Um, I've upgraded to the, the full bells and whistles iCloud storage just because it's like, it's just so smooth now. And I went through a process of, you know, a few years ago, when, when my dad died and we cleared out the house, there was loads of like family photos and all that kind of stuff. And there's just like so much stuff that you get archived and we've like been arranging to get it scanned. And then you're like, oh, now I've just got like folders of old memories that aren't really doing anything.

• 48:38Speaker 00

  So I went through and basically just put them all into Apple Photos. Still got the rest to be digitized by a company, but what it allows you to do is it just makes everything fully searchable because by the time you've got over a thousand photos, you're never going to be like looking through them individually. And quite often you want to pick one for a specific purpose or to make a card for someone or whatever. And so what Apple Photos does is you tag people's faces in it and it links with your contacts and then it'll start to recognize more photos of that person. And also location tags it if you took the photo with your phone. So suddenly, rather than having folders or whatever, you've just got a fully searchable

• 49:20Speaker 00

  database where you can type in someone's name, where you can type in like Belgium or 2017 or whatever. And it's, it's just like the smoothest experience. So I think if you can learn to leverage it fully and also be quite selective about what you put into Apple Photos, don't just like, you know, when you're out and you take like 10 photos of someone on a bridge and you're like, some of them are like that and then you, and you just think, oh, I'll sort them out later or I'll delete the dodgy ones in a bit. And you never get around to it. You need to make a habit of like, either at the end of the day or just at the time, like picking the best photo rather than like leaving all seven in there.

• 49:59Jonny?

  It makes like little video montages as well, doesn't it?

• 50:02Chris Williamson?

  So funny.

• 50:03Speaker 00

  Oh, yeah.

• 50:04Jonny?

  Plays music over them.

• 50:05Chris Williamson?

  Yeah. Twenty, you're, you're 2020.

• 50:12Speaker 00

  Just a bunch of like selfies on your own.

• 50:17Chris Williamson?

  You're looking lonely, existential crises. Yeah. So what do you use Apple Photos for mostly? Cause I don't know about you, Johnny, but I very rarely go back through my photos. It's just a, it's a media storage device as far as I'm concerned for.

• 50:35Speaker 00

  I'm, I'm, okay. So let, let me talk you through.

• 50:37Chris Williamson?

  Cause you don't strike me, we don't take a lot of photos when we're together. So I don't know whether.

• 50:41Speaker 00

  Yeah, we, we don't. I feel like we should take more because we're like, we're usually having too much fun to take photos. We're like, actually like it'd be quite a good. So I've got.

• 50:51Jonny?

  Just by body cams.

• 50:52Speaker 00

  Yeah, that's what we need. So I've got a shared album with my girlfriend. So anytime we're like out somewhere or whatever, and we take some photos, we just both put them into the shared album. And then we've got like

• 51:03Jonny?

  Great idea. Like that's, that's better than the original hack.

• 51:07Speaker 00

  Yeah, well, the original hack is just use Apple Photos, isn't it?

• 51:10Jonny?

  Right, I see. This is a sub hack within the hack.

• 51:13Speaker 00

  Yeah. And then I've got one for like, stuff that's potentially going to go on Instagram. So if you have like a good shot, that would be like a PR kind of photo. So that kind of thing, then you've got ones organized by event or location or whatever else. And so as a result, you can end up, oh, I've got one for like testimonials that clients send us, one of the property that I'm working on and developing. So it can get like kind of time lapse effect. So I think using, just using the, the tools to its full extent.

• 51:52Chris Williamson?

  Having a shared album with your partner is, is a good one. One thing that I did when I went away to Rome was get a, create a shared album between all of the people that go away on holiday.

• 52:04Speaker 00

  Yeah, there's nothing worse than like 10 people having like such

• 52:08Chris Williamson?

  Oh, can you, can you airdrop me, airdrop me those ones from today?

• 52:11Speaker 00

  What a, what a pain in the bum.

• 52:13Jonny?

  Well, there's so many applications of that. Cause like every event, like weddings, all these things, like you can just create cloud shared albums of

• 52:21Speaker 00

  The, the consequence, if you don't, like Claire is going to have some absolute corker of a photo that she's only sent to one person and then like

• 52:28Jonny?

  And Claire forgets her iCloud login. And then that's it.

• 52:32Chris Williamson?

  Right, right.

• 52:34Jonny?

  I think that's hack of the day.

• 52:35Chris Williamson?

  Would you reckon the, have a shared album with your partner?

• 52:40Jonny?

  I think just use, use the Apple, like set it up properly and then everything's easier.

• 52:45Chris Williamson?

  I'm so impressed with how much, how much you use your laptop as opposed to your phone use of, I think

• 52:53Speaker 00

  I just hate my phone. My thumbs are too fat.

• 52:56Chris Williamson?

  Well, but you, you've got quite a big one now. You haven't got the tiny little

• 53:00Speaker 00

  Yeah, that's true.

• 53:02Jonny?

  It's just because the speed. So we did a test on when we were recording the podcast the other day, just to demonstrate how much faster Youssef is with a laptop than most other people. So I tried to find a previous episode of a podcast we'd done. And I knew what it was called and I knew where it would be. And I was still searching. It's like minutes later and Youssef just went, I think he typed six keys, six keys in the longest delay was waiting for the laptop to load.

• 53:27Chris Williamson?

  Yeah.

• 53:27Jonny?

  So that's why he doesn't use his phone.

• 53:29Chris Williamson?

  When Youssef's quicker than a silicon chip at searching for stuff, that makes a lot of sense.

• 53:33Jonny?

  Unlock his phone, the time taken for the Face ID to work, he'd have found it by then. So it.

• 53:39Speaker 00

  That's it. So I think my phone, I should associate it with like frustration, like, oh, it's taking too long. Like, come on.

• 53:44Chris Williamson?

  No, I agree.

• 53:45Jonny?

  Throw it off a wall.

• 53:46Chris Williamson?

  Uh, right. My next one is a quote from, I think it's originally from, uh, James Clear. Don't practice what you do not want to become. And basically it reminds us that there is no such thing as not instantiating a habit. You're always embedding some form of habit. It's either, is it the one that you want to do? Or is it one that you don't want to do? There is no, oh, well, this isn't me doing a thing. No, no, no, no. Even not doing a thing is doing a thing. And do not prac- or don't practice what you do not want to become is such a lovely little mantra to remind yourself that when you're stuck between two choices, between the thing that you know that you probably should do,

• 54:29Chris Williamson?

  and the thing that maybe the lazy present self is tempting you to do. Okay, is this version what I want to become? It almost invariably is going to be no. So it reminds you to take a third party perspective. It takes you out of your, the present self, which is inevitably lazy and takes the path of least resistance. It's just, how do I want to look back on today, tomorrow? What would I have wanted me to do right now? And almost always you make the right choice. So should I hit the snooze button? Okay. Well, do you want to become the sort of person that regularly hits the snooze button? Because if you hit snooze today, not hitting snooze tomorrow will be harder, not easier. The way that.

• 55:13Speaker 00

  Yeah, you you're right. You can't be like, oh, but this this doesn't count. And you know, Kit Lachlan says something similar of you're always practicing something. And so the, or I think I heard another one that's like, there's no. This isn't the dress rehearsal, like this is just your life, but you can't be like, oh, no, but this is the rehearsal. So it's fine. I'll just snooze today. It's a scary one.

• 55:35Jonny?

  It's the it's caving to the like, mental narrative of like, ah, like this time it's a one off, but tomorrow, like tomorrow, next week, Monday, it'll be different. Like that, as soon as you fall for that trick. You're more likely to fall for it every subsequent time, which means you're less and less likely forever to do the thing that you're trying to do.

• 55:54Speaker 00

  And then you're just drilling the habit of, oh, this time.

• 55:57Chris Williamson?

  Of listening, yeah, precisely. There's layers and layers of of how you're talking to yourself and what the habits are, but. The the way that Myelin works, you don't get to not lay Myelin sheaths down in your brain. The action that you make will lay down some sort of pathway. So you might as well decide to reinforce the ones of the things that you want to do. Not the ones of the things that you don't want to do.

• 56:26Speaker 00

  If you could voluntarily like have a timeout button for your brain that you could turn on or off. Would you have one installed?

• 56:36Chris Williamson?

  What would happen?

• 56:37Speaker 00

  So no Myelin is laid down when the timeout is enabled.

• 56:40Chris Williamson?

  Oh, God, yeah, I'd just go crazy. I'd go, because that's what people think is happening when they give themselves a day off. When they give themselves a right, okay, well, I'm not going to follow my diet. I'm not going to do my morning routine. I'm not going to train. I'm not going to get up on time. That's what they think is happening. They think, oh, well, yeah, but like, this is just, I'm, this doesn't really count. It doesn't matter. When what it is, is just another day that's chipping into the days of good habits.

• 57:12Chris Williamson?

  Johnny.

• 57:13Jonny?

  Guys, I'm gonna have to go to the toilet.

• 57:15Chris Williamson?

  Okay, that's fine. We can talk about you while you go. Come on.

• 57:19Jonny?

  All right, cool. Two seconds.

• 57:20Speaker 00

  It's normally me as well. Like at the end of a life hacks, my bladder is bursting, but luckily I went for the pre wee.

• 57:28Chris Williamson?

  What have you done this week?

• 57:30Speaker 00

  I have been finishing up my geriatrics rotation.

• 57:35Chris Williamson?

  What are you on to next?

• 57:36Speaker 00

  Moving on to a GP practice, which is the make or break. So interestingly, speaking of kind of productivity, I know people that have performed so well in so Julian, for example, performed so well in his GP kind of entrance application. They didn't have to do an interview and he just got a job secured on the GP training program. When he did his rotation in GP, he sacked it off because he was like, this is not the kind of neat day has clear boundaries kind of situation that you'd have in a hospital where you turn up, you hand it over some stuff, you do the jobs and then at the end of the day, you hand it over to someone else and it's

• 58:15Speaker 00

  continuous. In GP practice, it's like, there's a bunch of stuff that happens on Monday and then you've got to follow it up on the Wednesday and you've got to make it right, the 50 letters here and and it just opens up a bunch of loops and it doesn't get to the, you know, you, you don't have a clear end to each day. So you just got like this ongoing massive stuff to do. So it'll be interesting to see how.

• 58:36Chris Williamson?

  So will you be a GP for a short while?

• 58:40Speaker 00

  GP with a lot of support. So I'm, I'm, I'll be a, an F2 doctor. So like having my own patient load, but with a, with a special GP to go and ask if I'm stuck about anything. It's usually administrative stuff. It's like, oh, how do you refer to this particular clinic or who do you send this person to or whatever?

• 59:00Chris Williamson?

  The hierarchy of medicine is insane when you realize just how long and drawn out it is that the people who've been studying for five years and then on placement for two still basically just get to file the paperwork for the people that are fully qualified.

• 59:18Speaker 00

  Yeah, it depends on the specialty. If you're in something super specialised, then that's definitely the case. Or if you, you know, if it's surgery, then you're going to be very gradual, which is great for the, for the, you know, for the patient because you're never going to be operated on by someone who's just YOLOing the procedure at two in the morning.

• 59:36Chris Williamson?

  Our cousin Joanne, who's here on placement.

• 59:42Chris Williamson?

  Well, she was great in the hairdressers.

• 59:46Speaker 00

  Joanne, do you mind just filling in because this, this woman needs an appendix taken out? All right, I'll give it a, I'll give it a go.

• 59:52Chris Williamson?

  Fucking hell. So I watched that, is it Three Identical Strangers about those twins in New York that were separated at birth, adopted. And then if you haven't watched it, Three Identical Strangers on Netflix is amazing, very heartwarming documentary. It's, it's a great watch and I won't spoil it for you, but these three guys get separated and then they, they come back and find each other at like 19 years old and they're triplets. And one of the guys, one of the guys, they start living together after a few years. One of the dudes needs his appendix taken out. He's got appendicitis, but he doesn't have any medical insurance. So he goes into the hospital under his brother's name, who does have medical insurance and gets his appendix taken out under

• 1:00:37Chris Williamson?

  the name of his identical brother.

• 1:00:40Speaker 00

  Although surely you could do that with anyone like, or in the States, do they have like photo ID?

• 1:00:46Chris Williamson?

  I think they'd almost definitely have photo ID for medical stuff.

• 1:00:49Jonny?

  It's all done on, it's all, everyone's got to have an insurance policy, don't they? I feel like it was just saying like, oh, this is my name, honest promise. Like there'd be a lot of fraud going on.

• 1:00:59Speaker 00

  I feel like you could do that in the UK, couldn't you? I mean, I've not tested the limits of the fraud.

• 1:01:04Jonny?

  I think it's quite hard.

• 1:01:09Chris Williamson?

  What you got, Blob?

• 1:01:11Jonny?

  Okay, um, question of which, which direction to take things in? How many more are we doing?

• 1:01:18Chris Williamson?

  We've got a bit of time. We'll be doing at least, at least a couple each.

• 1:01:21Jonny?

  Okay, so in that case, this is a diet related hack, which is low calorie hot chocolate.

• 1:01:32Speaker 00

  What is the, because I might, is it just less of the spoons in? Or is it the same number of spoons, but it's lower calorie?

• 1:01:41Jonny?

  I don't really have like normal hot chocolates. I don't know, but it's a, it's an easy, it's just like 60 calories. So they get to the end of the day, you've hit your calories for the day and you think like, I really would just quite like something sweet. It's negligible, like wouldn't even bother tracking it. There's a, I think it's Galaxy chocolate, do like a 60 calorie one. So if you're dieting, it's just a really easy thing to have to add in at the end of the day.

• 1:02:11Chris Williamson?

  I wonder what a normal scoop of hot chocolate is.

• 1:02:15Jonny?

  I think they're pretty high calorie.

• 1:02:16Chris Williamson?

  Is that right?

• 1:02:17Jonny?

  Yeah.

• 1:02:17Speaker 00

  The number of spoons, that's the thing. That's why I'm so surprised that, because it's like, what is the bulk of the stuff?

• 1:02:23Jonny?

  It'll be awful and artificial and like, I wouldn't, it's not like a healthy drink.

• 1:02:29Chris Williamson?

  It's just filled with carcinogens, isn't it?

• 1:02:32Jonny?

  Yeah.

• 1:02:33Chris Williamson?

  So have you tried other ones or is it Galaxy? Is the Galaxy the only one that you've tried?

• 1:02:37Jonny?

  It's, I've only tried one. Yeah. Like I'm not, to be honest, I'm not, I'm not looking for like the, the edge with it. It's, it's something that, that just takes a box.

• 1:02:45Chris Williamson?

  Yeah.

• 1:02:46Speaker 00

  Have you ever had, uh, cognac noodles?

• 1:02:50Jonny?

  Yes.

• 1:02:50Speaker 00

  On cognac?

• 1:02:51Jonny?

  The, the low, the low calorie, like rubberized noodles.

• 1:02:55Speaker 00

  They're like two calories per pack.

• 1:02:57Jonny?

  Yeah, but I mean, it's not food, is it?

• 1:02:59Speaker 00

  Yeah, it's just bulk.

• 1:03:01Jonny?

  I think, yeah, I like you, you eat it and you think I shouldn't be eating this like this. This feels like if I were to eat my pencil case.

• 1:03:10Chris Williamson?

  Or something, yeah.

• 1:03:10Jonny?

  Yeah, like.

• 1:03:11Speaker 00

  But I think when you're deep in a diet, when you're like, you can start to see pancreas secreting insulin. You're just like, yeah, give me it.

• 1:03:17Jonny?

  Yeah.

• 1:03:17Speaker 00

  Don't care.

• 1:03:18Jonny?

  Anything to feel mechanically full, I'll, I'll eat, whether it's like tissue, paper, noodles.

• 1:03:24Speaker 00

  It's a weird headspace, isn't it?

• 1:03:26Chris Williamson?

  Low calorie hot chocolate. I'm, man, I think that and zero calorie jelly or low calorie jelly. All of these little ways to the charity popcorn, the low calorie charity popcorn as well. All just little things that you can chip away.

• 1:03:42Jonny?

  There's also like, like fruit, fruit juice lollies, you know, like a, like a ice, not an ice cream, but you know what I mean? Like a, you both know what I mean? Yeah. Um, those, but like a, an orange juice one. They're also really low calorie, same sort of thing.

• 1:03:58Chris Williamson?

  Are you dieting at the moment?

• 1:04:00Jonny?

  I, yeah, I am.

• 1:04:01Chris Williamson?

  What are you going from and to?

• 1:04:04Jonny?

  I was, when I started, I was a hundred and six kilos. I'm now ninety six kilos.

• 1:04:11Chris Williamson?

  No way. Are you going down to the ninety threes?

• 1:04:14Jonny?

  That's the plan, yeah.

• 1:04:16Chris Williamson?

  Fuck.

• 1:04:16Jonny?

  I want to be within firing range of the ninety three, so I want to be like ninety five and under. And then I just want to nip in and burn my dead left record up again.

• 1:04:25Speaker 00

  You're such a Terminator at ninety three.

• 1:04:27Chris Williamson?

  What are you working toward here? When are you working towards peaking for and starting next year later this year?

• 1:04:33Jonny?

  Like that, I'm just like enjoying training and being a bit lighter and it's a, it's quite a difference being ten years later.

• 1:04:42Chris Williamson?

  What's the difference between being a hundred and six kilos and ninety six kilos?

• 1:04:46Jonny?

  Just like the general effort of life is slightly lower across the board. So like walking, uh, any, any exertion is easier because obviously this, like imagine carrying a ten kilo plate. Like if I gave you a ten kilo plate and said, you've got to take this with you everywhere you go. You can't leave it anywhere. Like if you go to the shop and leave it on the, on the checkout, like you've got to go back and get it.

• 1:05:10Speaker 00

  Yeah.

• 1:05:10Jonny?

  You've got to have it with you the whole time.

• 1:05:11Speaker 00

  It's so funny. Like I, I remember the kind of experiencing the opposite of that, like, because I went from fifty nine to ninety kilos in about four or five months.

• 1:05:21Jonny?

  Yeah.

• 1:05:21Speaker 00

  And yeah, you get like a pump in your lower back going upstairs and like shin splints just from. Less than 15 minutes of running. Awful.

• 1:05:32Jonny?

  You just feel worse in every way, I think.

• 1:05:34Chris Williamson?

  Structurally unadapted to your own body somehow.

• 1:05:38Jonny?

  Yeah, well, especially if it happens quickly. So I gained like I gained my my 10 kilos. I gave my 10 kilo plate over like six months. So not quite as aggressive as as uh as Yusuf, but.

• 1:05:50Chris Williamson?

  This will be the lightest that you've been for ages then.

• 1:05:54Jonny?

  The lightest I've been since 2017.

• 1:05:56Chris Williamson?

  Wow, that's awesome. Congratulations.

• 1:05:59Jonny?

  Thanks, man.

• 1:06:00Chris Williamson?

  Seth, what you got?

• 1:06:02Speaker 00

  Let me know if I've said this one before, but it's keys in the fridge.

• 1:06:06Chris Williamson?

  Yeah.

• 1:06:07Speaker 00

  I have said this before.

• 1:06:08Chris Williamson?

  Yeah.

• 1:06:09Jonny?

  Really?

• 1:06:09Speaker 00

  Okay, so in that case, let's switch to speaking of the high. So that for anyone who doesn't know what that is, it's probably three episodes back.

• 1:06:21Speaker 00

  Speaking of 170 BPM music, French core is the one.

• 1:06:28Jonny?

  French core.

• 1:06:29Speaker 00

  It's it's such a great genre.

• 1:06:31Chris Williamson?

  This is.

• 1:06:33Speaker 00

  So for anyone that enjoys a bit of kind of EDM music and thinks, oh, but I just wish it was just twice as fast and a bit more distorted.

• 1:06:47Speaker 00

  And I wish it just like blew my head off a bit more. French core is the one. Have a listen to Bill X, Dr. Peacock and Sepho and they will change your life.

• 1:06:59Jonny?

  So interestingly, Yusuf, I listened to some Dr. Peacock the other day.

• 1:07:02Speaker 00

  Did you?

• 1:07:04Jonny?

  I think it's because you tagged him.

• 1:07:06Speaker 00

  Oh, yeah.

• 1:07:06Jonny?

  In something on Instagram and I saw the like message thread and I listened to his latest like Viking trans one.

• 1:07:13Speaker 00

  Yeah.

• 1:07:13Jonny?

  Viking dance or some something like that.

• 1:07:15Speaker 00

  Welcome to Valhalla.

• 1:07:16Jonny?

  That's it.

• 1:07:17Speaker 00

  Yeah.

• 1:07:18Jonny?

  I was nearly there. Um, it's I liked it more than I thought.

• 1:07:23Speaker 00

  It's it's a gateway drug.

• 1:07:24Jonny?

  It is a bit much though, isn't it?

• 1:07:26Speaker 00

  It's the kind of thing that you you hear what it's like eating a spicy chili and you're like, oh, that's that's too much for me. And then like a day later, you're like.

• 1:07:34Chris Williamson?

  How would you describe the sound of listening to it, Johnny?

• 1:07:41Jonny?

  So it feels like there's a lot of noise. So there's a wall of noise that hits you. And there's a, there's a hint of a, of a melody there.

• 1:07:51Chris Williamson?

  Someone shouts the word melody next door.

• 1:07:53Speaker 00

  It's the La Croix of music.

• 1:07:55Jonny?

  It's like, it's, I almost find myself like wanting the melody to continue.

• 1:08:00Chris Williamson?

  Yeah.

• 1:08:00Jonny?

  It's like, and you're like, you're like, oh, and then it starts getting a bit more like, like, oh, okay. And then, so like, I think listening to it's like a, there's a mental strain to listening to it for me.

• 1:08:14Speaker 00

  What a description. It, yeah, it pushes your limits. It, I, I find it beautiful. Like Gabba brings me to tears. Absolutely beautiful.

• 1:08:22Jonny?

  Beautiful.

• 1:08:23Speaker 00

  Yeah.

• 1:08:24Chris Williamson?

  But there's no melody.

• 1:08:25Speaker 00

  It's in the soul. That's the point.

• 1:08:28Chris Williamson?

  I think that says so much about you as a human.

• 1:08:34Jonny?

  Do you think it's just matching your mental?

• 1:08:36Chris Williamson?

  Overclocked brain. Yeah, precisely.

• 1:08:40Jonny?

  Shut down.

• 1:08:41Chris Williamson?

  That's binaural beats. That's Yusuf's binaural beats.

• 1:08:44Speaker 00

  It's noise cancelling for the brain, isn't it?

• 1:08:47Jonny?

  But like, so, so similarly, I, I'll listen to music that has a lot of shouting in it. I suppose is the only way to describe it. And I'll play it to other people and they'll hate it. And they'll say, why do you like it? And I'm like, well, I don't really know. Like, you can't really hear what they're saying. He sounds pretty annoyed about something.

• 1:09:04Chris Williamson?

  Crossed, upset at best.

• 1:09:06Jonny?

  Vexed. He's vexed about something that you can't understand what, but I really like it for some reason. And it's like, you know, when you meet someone who has a similar music taste, you don't, there's just an immediate.

• 1:09:16Chris Williamson?

  You just know.

• 1:09:17Jonny?

  Yeah. You don't, you're like, oh, do you hear that? Like, oh, yeah, yeah. And if you hear that, I'll, oh, yeah. Do you have that with Dr. Peacock? Do you ever meet fellow Dr. Peacockers?

• 1:09:26Speaker 00

  Yeah. So, um, I've, I've got a friend who's a vet who absolutely loves, the, the problem is a lot of, uh, he, he's more on the like happy hardcore kind of side of it. Um, but the problem is.

• 1:09:38Jonny?

  This guy's side.

• 1:09:40Speaker 00

  But, yeah, but turned up the speed. The problem is, um, a lot of the, those kinds of happy hardcore stuff on YouTube seems to have like hentai as the thumbnails. And he says that he just plays it while he's in surgical vet theatre. And sometimes like colleagues will be like, what have you got on there? And he's like, oh, no, it's just the music. It's not the.

• 1:10:01Chris Williamson?

  It's not nudie anime.

• 1:10:02Jonny?

  I see. Right, yeah.

• 1:10:03Chris Williamson?

  Shit. Right. Uh, this is one that all of us will do. I'm almost certain, but we haven't put it on the life hacks before, which is answer emails when you're waiting for something. So if you are sat waiting for food to be delivered outside of a restaurant, or you've gone to the mechanics and your car's getting done. There's a number of different things that you could do. You could browse the internet. You could look on social media. But inevitably, there's always a bunch of emails that you need to, you need to get through. Maybe you've got a bunch of different inboxes. Maybe you've got like a public facing inbox that you need to, you batch it once every couple of weeks or something like that. And, um, the beauty of using time where life thinks it's got you

• 1:10:49Chris Williamson?

  to actually get it. You're like, oh, no, no, no, no, no. You don't make me wait. You don't make me wait. I'm, I'm going to stop me waiting in real life. When you're making me wait in this mechanics place at Quickfit.

• 1:11:01Speaker 00

  The old switcheroo.

• 1:11:02Chris Williamson?

  Yeah, exactly. And, um, no, I just think.

• 1:11:06Jonny?

  I've always got this image of Chris sat in Quickfit just going.

• 1:11:11Chris Williamson?

  Really smug, really smugly sat in Quickfit. Mate, are you, uh, excuse me, mate, your, uh, your, your car's finished and are you smirking?

• 1:11:21Speaker 00

  I'm hoping that the thought process has spoken out. Like, ah, life.

• 1:11:26Chris Williamson?

  You think you got me there? Not today, my friend.

• 1:11:30Jonny?

  I'm afraid it's going to be a 20 minute wait, mate. No problem, sir.

• 1:11:33Chris Williamson?

  Don't you worry, your good friend. Yeah, I, um, answer your emails when you're waiting for stuff. Just, you can just tick through them. Slowly move through whatever it is. You can't do the complex ones that need opening up a Google Doc and referring to stuff and, oh, can you send over the attachments for whatever? But the vast majority of emails aren't that. The vast majority of emails are just you confirming that you've received an email from someone or what's your address? What's your email? Whatever stuff it might be. And um yeah, just chew through that. I've found because when you're waiting, there's an upper bound, I think, on how cognitively complex the things are that you can do. I don't think that you would be able to, oh, I'll write the sales copy for my new thing, or I'll update my CV.

• 1:12:16Chris Williamson?

  Like, you're not going to be able to sink yourself into a deep state. Yeah, precisely. But the vast majority of email work isn't deep. It's just shallow and frequent. So answer your emails when you're waiting for shit.

• 1:12:27Speaker 00

  Have you ever said, I hope this email finds you well?

• 1:12:33Chris Williamson?

  I've said, I've said, I hope you're well.

• 1:12:37Speaker 00

  Yeah.

• 1:12:38Chris Williamson?

  I've never said, I hope this email finds you well. That seems a bit.

• 1:12:41Speaker 00

  I think that's one of the weirdest things to say, but people do it all the time.

• 1:12:45Jonny?

  Like when it finds you?

• 1:12:46Speaker 00

  Well, I say, is it like, is it when it finds you that you're well? Or is it, I hope it finds you on the internet and it locates you.

• 1:12:52Chris Williamson?

  Effectively.

• 1:12:53Speaker 00

  Effectively. Yeah.

• 1:12:55Jonny?

  Yeah, as opposed to unwell.

• 1:12:57Chris Williamson?

  Hmm. I don't know. I wonder about people that use the term e-meet.

• 1:13:05Speaker 00

  Yeah, definitely.

• 1:13:07Chris Williamson?

  I don't know what I think about them, but I think something about them. I haven't decided what I think about them yet. Nice to e-meet you.

• 1:13:15Speaker 00

  Yeah, it's just, it needs a better word, doesn't it? Because the phrase itself is cringey. But I understand the sentiment, so it needs a cooler sounding.

• 1:13:25Chris Williamson?

  The better one, the best one, the one that I always use is just great to connect. That seems.

• 1:13:29Speaker 00

  It's a bit LinkedIn. It's a bit, yeah, it's very, it's very LinkedIn outreach, isn't it?

• 1:13:32Chris Williamson?

  Why don't you think in?

• 1:13:34Jonny?

  You'd love it on LinkedIn.

• 1:13:36Chris Williamson?

  Oh, God. So here's something that.

• 1:13:38Jonny?

  Because everyone's like, great connect, Chris.

• 1:13:39Chris Williamson?

  This is like using a, like using some racial slur that you've never heard before. And well, no, no, no, that's what, that's what mum and dad used to call my favorite bear. You can't call it that. You can't call it that. Exactly.

• 1:13:54Jonny?

  Before you know it, you've been invited to a LinkedIn bestselling author speaking.

• 1:13:58Chris Williamson?

  Yeah.

• 1:13:59Jonny?

  Just because of what you said at the start.

• 1:14:00Chris Williamson?

  Most, most great to connect in 2021.

• 1:14:06Chris Williamson?

  Right, Johnny, Johnny, Johnny, what you got?

• 1:14:08Jonny?

  Johann. I can probably do one more.

• 1:14:10Chris Williamson?

  Why don't we do one more and then whatever you've watched on Netflix recently that's been best?

• 1:14:14Jonny?

  Cool. So mine is instead of a process goal.

• 1:14:23Jonny?

  Have a mini win goal. So I imagine everyone's probably heard the James Clear thing of like, it's not an outcome goal, it's a process goal. And then you set a process goal and you try and do the process and you get bored of it about 20 days in and stop doing the process. And I think like I've, I've been trying a lot to make the just the things that I do easier and more enjoyable, simpler. And then so you can just forget about them. Cause I think that's the best place to be, isn't it? Like when you're doing something, when you're, when something is the right thing to do and you do it without really thinking about it. I think that's the best place to be in. So the stuff that I'm really consistent at, I'm consistent at it because I'm always chasing a little, a little PB, like a little goal,

• 1:15:03Jonny?

  which attaches to the process, but the process gets you there. But the thing that I pay attention to is like the, the mini win that maybe happens weekly or monthly or whatever. So like for training, it might be my like estimated one rep max or for propane, it might be the number of podcast downloads in a week or whatever it is. Like it's not necessarily relevant. It's not the thing that the overall thing that you're chasing. But if you can just focus on the little things, it gives you that little dopamine kick of like, yeah, yeah, yeah, yeah. This is fun. This is for more of this. And in the meantime, you're just being really consistent with the, the stuff that would otherwise be quite boring. If you just weren't looking at anything. So I largely forget. So like linked back to your question before, like what am I aiming for in training? Like at the moment, nothing really, but the little, the little PBs are enough to, to keep me coming back.

• 1:15:49Jonny?

  So if you can, finding equivalence in stuff you're trying to be consistent with can be really helpful.

• 1:15:58Chris Williamson?

  I think that's cool. I think everybody intuitively does that, right? Even when you stop thinking about the main goal, you're always watching whatever the little attributes or metrics are that take you a long way to that.

• 1:16:10Jonny?

  The stuff that you don't think about it in will be the stuff that you're inconsistent at. I imagine.

• 1:16:16Chris Williamson?

  What is, other than training in propane, have you got any other examples of, well, I guess weight loss would be one, like you can just look at your average, average monthly weight loss on the way to losing thirteen kilos from one oh six to ninety three.

• 1:16:31Jonny?

  It's, yeah, just hitting like a new, a new low weigh-in is enough. Like, it doesn't really matter what that number is, but if it's like the lowest one you've hit, that's cool. Like, that's enough to kind of keep you consistent. Um, with meditating, I tried, like, tracking the numbers. I think you and I both use the same approach, Chris, to like, note, the noting method, the Shinzen Young approach.

• 1:16:52Chris Williamson?

  Yeah.

• 1:16:53Jonny?

  Just rather than thinking, um, like feel or hear or see, it's a number. So I just think like sensation, that's one, two, three. And then just thinking, oh, like this week I hit a, like a streak of that unbroken focus that I've not hit before. And it's the same practice, but that compared to kind of just sitting and trying to like subjectively think, well, is it better or worse? Or is it working? Just little ways to like, I think I'm very aware of the fact that I'm, I'm very focused on, like hitting these little wins or PBs. I seem to be wired that way.

• 1:17:29Chris Williamson?

  You're a metrics-driven guy, like you're a chartered accountant, economics graduate, like who's inevitably going to be this way.

• 1:17:37Jonny?

  Like hitting numbers, like stats to prove that things are moving in the right direction. So if that's kind of the kick I get out of stuff and I can wire myself that way and in the background just be doing the things that are consistently good for me in five years' time, then that's a win overall. So like, find, have a mini win goal for stuff you're struggling with, rather than a, I'm going to meditate for thirty days. Cause at some point in the thirty days, you'll get bored, more than likely. Um, but if you're trying to hit like little, little PBs, even if it's a streak goal, like that, should that helps you be consistent with the thing that you're probably struggling with.

• 1:18:13Chris Williamson?

  That's a really good one. I like that a lot. Seth, what you got?

• 1:18:17Speaker 00

  Again, I don't know if I've done this one before. And this is because my ticking off process has not been very good for the Last Life Hack. So I've got a lot of open boxes that may or may not have been mentioned. But this is about gift technique. So partly using the Apple ecosystem. So when you have a person in your life, put their birthday in their Apple contact card. And in the notes section, put lots of potential gift ideas. So I have two systems for this. One of them is a note on Evernote that's just like general gift ideas that would be good for anyone that are generic, not specific to a certain person.

• 1:19:00Speaker 00

  And then if you have ones that are specific to a person, you put it in their Apple contact. That way you have a reminder, if you want to be extra good about it, you can set a reminder like a week before the birthday or whatever. And then the next hack is to, whenever you get a gift for someone's birthday or Christmas or whatever, double up, get another one too. If it's a generic gift, just buy two of them and store it somewhere in case you're caught out and you need to get some chocolates or whatever for someone. Or get the thing for their next event as well. So this is if you're big on birthdays and Christmas. Personally, I've not actually been very good at doing this in action, but I know that it would just solve a lot of stress.

• 1:19:45Speaker 00

  I don't actually like birthdays and Christmas as things. I think they are, it's like, if you don't get them a present, it's considered a social faux pas. But if you do get them a present, like there's a ceiling on how good it can be. Whereas I think impromptu, just random presents are always going to be much better received and much more heartfelt. So there's an argument to say sack off birthdays and Christmas entirely and just get people random presents.

• 1:20:15Chris Williamson?

  Well, that's the way that slot machines work, right? They're a variable schedule reward. That's precisely why it's addictive and why it feels good, because you don't know when it's going to come.

• 1:20:25Speaker 00

  Yeah. Well, yeah, and there's a social layer of it as well, which is like, if you don't get your girlfriend flowers on Valentine's Day or something, she might be a bit upset. But if you get her flowers on a random day, she'll be so much more pleased than she would be upset if you didn't. On Valentine's.

• 1:20:44Chris Williamson?

  Well, I think, I think you keep on dating quite balanced girls. Um, I think, I think there is a subset of both men and women out there who would lose their shit if they didn't get a birthday present, but received two random presents throughout the year.

• 1:20:59Speaker 00

  Uh, interesting. Okay.

• 1:21:02Chris Williamson?

  Uh, right. My last one before we do a quick round of what we've watched on Netflix is Kings of the Wild. That's W Y L D. So I got introduced to this book by a buddy called Jake, who's big into fantasy. It's a fiction book. It's 350, 400 pages long. It'll take you maybe a few weeks if you read for 15 minutes a night or 30 minutes a night. It'll take you a few weeks to read. It's just very easy to go through, super fast paced, really compelling characters. Everyone that I've given Red Rising to, which I mentioned a few life hacks ago, got completely addicted, including your housemate.

• 1:21:37Speaker 00

  Chris, I, so I, I got him it on your recommendation and he devoured it and he ended up buying the next like four or whatever.

• 1:21:43Chris Williamson?

  Yeah.

• 1:21:44Speaker 00

  So, I mean, what, what a, like, that's when you know you've hit a home run with a gift, when the person goes and gets.

• 1:21:50Chris Williamson?

  The subsequent gifts within the, the, yeah, so, um, Red Rising, if you missed that one on, on a life hacks a couple of episodes ago, but Kings of the Wild. In short, in this new world, mercenary bands, uh, mercenary teams of people are treated like bands, like rock bands. So they go and do tours where they compete in arenas and kill monsters. They have groupies. Um, they all have different types of weapons, like one will have a sword, but this, the guy that's got the axe is obviously kind of the front man with the guitar. The guy that's got the two, the double swords is obviously the drummer. Um, and it's just a, it's super fast paced. There's a little bit, I would say that the character development's a tiny little bit.

• 1:22:35Chris Williamson?

  Shallow, but what you lose in terms of the depth of character development, you pick up because the story just doesn't stop. It just keeps on going. There's always, they're in a new place within no time at all. Like you'll just, they'll need to get somewhere and then randomly there'll be a flying dragon or whatever that they can attack and then they'll, they'll get there. So it's just, it's really good. It's an easy read and it's, I enjoyed it. So Red Rising, if you haven't got it already, and Kings of the Wild, if you need a new book. Johnny, what have you watched recently?

• 1:23:03Jonny?

  I need to go very soon, so this will have to be quick. I thought it was cool. But my, it's not on Netflix. It's on Sky Atlantic or Now TV, if you have Now TV, but it's called.

• 1:23:14Speaker 00

  You've been going for some niche sources of media recently.

• 1:23:18Jonny?

  It's just Now TV.

• 1:23:20Speaker 00

  Now TV, Apple TV, Sky Atlantic. I mean, you.

• 1:23:25Jonny?

  I think we just have, between me and my girlfriend, we just have all of the available.

• 1:23:29Chris Williamson?

  Every membership.

• 1:23:31Jonny?

  Instead of getting Sky, we just have, we pay like a third of the Sky subscription, have more of the available TV.

• 1:23:38Chris Williamson?

  What have you watched?

• 1:23:38Jonny?

  So it's called Your Honor.

• 1:23:42Jonny?

  It's directed by Bryan Cranston of Breaking Bad fame. Youself, youself likes a bit of Breaking Bad. It's, it's fantastic. So like the plot in summary is he is a judge, very well-known judge. His son basically runs over the son of a famous mob boss. And the things that unravel as a result of that. And it is brilliant.

• 1:24:11Chris Williamson?

  You love TV shows where mental shit happens to normal people.

• 1:24:18Jonny?

  Do I?

• 1:24:19Chris Williamson?

  Well, what about, not Fargo, what was the one?

• 1:24:22Speaker 00

  Jacob's thingy.

• 1:24:24Chris Williamson?

  No, what was the thing with?

• 1:24:26Speaker 00

  Apologizing to Jacob.

• 1:24:27Jonny?

  Defending Jacob.

• 1:24:28Chris Williamson?

  No, the one, the one with the guy who gets caught up doing accountants for drugs, drug runners.

• 1:24:34Jonny?

  Yeah, that's class. So my girlfriend has this theory that I like films and TV shows with powerful men in.

• 1:24:45Chris Williamson?

  I'd say that's probably correct.

• 1:24:47Jonny?

  To be honest, it's the case. So like the so Peaky Blinders, I think like so that there is this theory that the stuff that you like is the stuff that you want to see yourself as the character, the main character into the movies you like.

• 1:25:02Speaker 00

  So Ozark's an accountant, or he's a financial advisor. Gus from Breaking Bad is like a very quantitative businessman.

• 1:25:09Jonny?

  Hmm.

• 1:25:12Speaker 00

  They're all very, yeah.

• 1:25:14Jonny?

  Numbersy.

• 1:25:14Chris Williamson?

  Yeah.

• 1:25:15Jonny?

  He's not numbersy in your honor.

• 1:25:17Chris Williamson?

  I watched the first episode. I walked in on my housemate watching the first episode the other day. It's pretty good. I thought the first episode was actually a little bit slow, but I'm gonna guess it.

• 1:25:24Jonny?

  Give it time, Chris. Give it time.

• 1:25:25Chris Williamson?

  Sure thing. Seth, what have you watched recently?

• 1:25:29Speaker 00

  So have you ever like just you're eating something and you just put something on thinking, I'll just like whatever, I'll just put this on like, and then you end up just falling through all three seasons of it and you're like, oh God, what have I done? That was the fall.

• 1:25:44Chris Williamson?

  I told you, this was on a life hack a while ago. I told you to watch this.

• 1:25:48Speaker 00

  Did you? Right.

• 1:25:49Chris Williamson?

  Was it on your list?

• 1:25:50Speaker 00

  Yeah.

• 1:25:51Chris Williamson?

  Yeah, that's where it's come from.

• 1:25:52Speaker 00

  What I need to do is start attributing on the list, like who recommended this?

• 1:25:56Chris Williamson?

  I want the, I want the associated praise. Thank you.

• 1:25:59Speaker 00

  Yeah. So basically I watched it on Chris's recommendation without realizing. Like it was, I'll put something on, okay, someone said the fall.

• 1:26:05Jonny?

  It's that's back to the beginning, the ultimate life access, isn't it?

• 1:26:09Speaker 00

  Yeah, that's true. It literally is. Very good. It's for people that are listening, it's about a pervert. Pervert.

• 1:26:19Jonny?

  Pervert.

• 1:26:20Speaker 00

  Pervert. Well, that's what we, it's because we've been just calling it pervert because I know, I know an Egyptian doctor who was talking about something. He's like, this man is pervert. And so we've just been calling it pervert and I actually forgot what the original name of the show was. Um. So yeah, it's about a pervert and his evolution of thought and action. Very interesting.

• 1:26:43Chris Williamson?

  I like the fact it's quite subversive, like you don't know what's going to happen. It kind of breaks a lot of the norms. That's why I've said it before, but Line of Duty, of which the new season is currently airing. Line of Duty does not, it gets a samurai sword out and kicks you in the balls. Like, that's the way, that's the way it works.

• 1:27:03Speaker 00

  Very similar to Line of Duty. I think probably the most similar.

• 1:27:06Jonny?

  Yeah, there's a lot of like BBC, BBC drama. It's classic, isn't it? Like both of them are. Like Sunday night, nine PM, BBC drama.

• 1:27:16Chris Williamson?

  But you'd think, like typically, you'd have thought that would have just been, yeah, crap, like filmed on someone's VHS camera. The actors would have been awful. Right, so I'm going to try and rattle off a couple. So Three Identical Strangers is a documentary that's maybe about two hours long. You need to watch that. Um, Unforgotten, have you seen this? Yeah. So Unforgotten is a little bit like a slightly diluted down version of Line of Duty. But still, that's a compliment.

• 1:27:49Jonny?

  Have you seen the latest series?

• 1:27:50Chris Williamson?

  Yes.

• 1:27:52Jonny?

  Very good, isn't it?

• 1:27:53Chris Williamson?

  Yeah, yeah, the latest.

• 1:27:55Jonny?

  You've seen the ending of the latest series?

• 1:27:56Chris Williamson?

  Yes.

• 1:27:58Chris Williamson?

  Yeah, yeah, serious.

• 1:27:59Jonny?

  I think that's all we need to say, isn't it?

• 1:28:00Chris Williamson?

  Yeah. So Three Identical Strangers, Unforgotten, and I have got another one, and I can't remember. It's, it'll, it'll come back to me at some point in the future. Your Honor, The Fall, Three Identical Strangers, and Unforgotten. I mean, that's, that's enough to get, to get anybody through.

• 1:28:17Speaker 00

  I watched The Staircase. We, I suppose, I suppose it's a mental thing happening to normal people, isn't it?

• 1:28:22Chris Williamson?

  So the, the staircase is, is good because it just doesn't stop.

• 1:28:26Speaker 00

  Yeah, what, what an ordeal.

• 1:28:29Jonny?

  It's the, the clip where he's sat in the room and the lawyer's like listing off how much it's going to cost. And he's just sat, I was just going like.

• 1:28:36Speaker 00

  His eyebrows are always up.

• 1:28:40Jonny?

  He's getting taken to the cleaners. It's like, it could cost him like 750 grand to defend himself.

• 1:28:46Chris Williamson?

  I mean, he defends himself over decades. So it's not, it's not really that surprising, is it?

• 1:28:50Jonny?

  The thing with that program is if, like, if it's the case that she just fell down the stairs, like, for fuck, he must just be like, this is ridiculous.

• 1:29:00Chris Williamson?

  Actually, that's, to be fair, that's probably the biggest indication of his guilt that he's just not more indignant. But I would be so put out. Can you imagine if Youssef had to put up with a decade of paperwork?

• 1:29:13Jonny?

  You stand up and call it like this? This is ridiculous.

• 1:29:19Speaker 00

  Things to do. Have you seen the state of my tick tick right now? Like, just.

• 1:29:25Speaker 00

  She fell down the stairs. I'm very upset about it, but that's that.

• 1:29:29Chris Williamson?

  Leave me alone.

• 1:29:33Jonny?

  Right, guys. I am gonna have to go.

• 1:29:35Chris Williamson?

  That's fine. Look, gentlemen, thank you. We will do this again soon. Everybody that is listening, all the stuff that we've gone through will be linked in the show notes below. If you have any life hacks that you want to submit, if they're phenomenal, then we might consider putting them on. I think over the entire career of life hacks, we featured maybe two or three audience suggestions. So throw them in the comments below and see if you can get them done. But for now, it is propanefitness.com/ModernWisdom for the seven things you won't believe about how to launch an online business.

• 1:30:06Jonny?

  You won't believe what Johnny says at number four.

• 1:30:09Chris Williamson?

  And then what's the one that, are you still running the free webinar?

• 1:30:13Jonny?

  That is the, well, yeah. Just go to that one. It's all the same now. So.

• 1:30:17Chris Williamson?

  Beautiful. Right. Guys, have a good weekend. I will catch you later on.

• 1:30:20Jonny?

  See ya.

• 1:30:21Chris Williamson?

  Peace.