Episode 200 Q&A | Modern Wisdom Podcast 200

Jonny & Yusef join me for a special edition Q&A episode where we answer all your queries. These questions really ran the full spectrum from insightful to existential to disgusting. I love you guys. Enjoy. Sponsor: Get Surfshark VPN at https://surfshark.deals/MODERNWISDOM (Enter promo code MODERNWISDOM for 85% off and 3 Months Free) Extra Stuff: Check out Propane's Free Business Training - https://propanefitness.com/modernwisdom 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 #chriswilliamson #fitness #lifehack - 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

  I, for some reason, was wearing swimming shorts to go to the gym and they have a fly that's just like a flap, so there's no zip. And I was going commando and it was only when I got back into the changing room, having finished my session, that I realised I'd like just...

• 0:16Chris Williamson?

  The old chap had popped out. Jonny, hacks for when you are craving all the chocolate?

• 0:22Jonny?

  Tuna.

• 0:23Speaker 00

  Tuna.

• 0:23Chris Williamson?

  Tuna?

• 0:26Jonny?

  What side hustles do you each have? Like, having a side hustle just suggests that the main hustle is insufficient.

• 0:32Chris Williamson?

  You've done that thing again where you've put Kermit the Frog behind you, haven't you?

• 0:34Speaker 00

  Is he behind me again? Every, whenever I'm recording, he just, I think he must live in the bathroom, he must have. Oh, God, right.

• 0:43Chris Williamson?

  You've done it.

• 0:43Speaker 00

  Let's get rid of him.

• 0:44Chris Williamson?

  You've done it again.

• 0:45Speaker 00

  I just want to make it into the trailer.

• 0:52Chris Williamson?

  It's episode 200!

• 0:55Jonny?

  200.

• 0:56Chris Williamson?

  200, as if it's been 200 episodes of this podcast, man.

• 1:01Jonny?

  How many hours have you spoken on a podcast, Chris, now?

• 1:05Chris Williamson?

  At least 300, probably.

• 1:07Jonny?

  Probably closer to 400, isn't it?

• 1:09Chris Williamson?

  Maybe not. Maybe, maybe, probably about bang on three, I guess.

• 1:12Jonny?

  I'm thinking like, if you have a, the edited file is the trimmed down version a lot of the time, isn't it? Or is it not for you?

• 1:18Chris Williamson?

  Never, and I'd never, never touch it, man. Never play around with it. But then, I guess... With, yeah, oh yeah, yeah, yeah. Neat, neat. It's, it's the equivalent of ordering a steak blue.

• 1:31Jonny?

  Straight, no frills, no filters.

• 1:34Chris Williamson?

  Yeah, exactly.

• 1:35Jonny?

  Pure, unfiltered Chris.

• 1:36Chris Williamson?

  That's what it is, man. So yes, today we are doing episode 200 Q and As between my Instagram and the propane Instagram account. We have a lot of questions, varying degrees of seriousness and...

• 1:52Speaker 00

  Full spectrum, really.

• 1:54Chris Williamson?

  Yeah.

• 1:55Speaker 00

  Some truly heartfelt ones and then some just like, would you rather bum your mum or your dad?

• 1:59Chris Williamson?

  I think spectrum is probably the operative word. For them. Um, where should we start with? Well, there's, there's one. How much editing do you do? Do you ever cut out parts of the conversation from Jennifer Lons? Never ever cut the episode. The only times that that happens is if there's a connection dropout or if someone says something libelous, that's like, like a litigating nightmare. Which essentially doesn't happen. I just don't want to.

• 2:30Jonny?

  What would be an example? You don't have to say what it is, but what, what could someone say on a podcast where someone might get a bit litigious?

• 2:37Chris Williamson?

  If someone doxed someone, if someone said where someone lived or where someone worked or like a celebrity's real name or something like that, like the email address or website that someone like works out of or whatever it might be.

• 2:51Speaker 00

  Have you ever ditched an episode entirely?

• 2:53Chris Williamson?

  Uh, so in 200 episodes, I've got rid of five. Uh, added another one to the list the other week. Which is pretty, pretty fucking good. Like a, a, a 2% failure rate.

• 3:10Speaker 00

  We've ditched two out of, out of 250.

• 3:17Chris Williamson?

  That's good, man.

• 3:18Jonny?

  I know what one of those is.

• 3:20Speaker 00

  But they were just to spare the, the guest.

• 3:23Chris Williamson?

  Yeah.

• 3:23Speaker 00

  Cause I just don't think the guest came across very well. So.

• 3:26Chris Williamson?

  It's the same as mine. It's, it's always like, this just isn't going to add much to the audience. You gotta have faith that they're going to enjoy whatever you put out. But yeah, that was a, that was good. Right. You got, you got one? You got a top, top question? Good one?

• 3:39Speaker 00

  Let's have a look. So let's ignore Tim Garrett's. Sorry, Tim. That's one for the propane one.

• 3:47Speaker 00

  Lil Mc Daddy says, what are the best and worst experiences you've had? And what changed your lives positively?

• 3:55Chris Williamson?

  Jesus Christ.

• 3:56Speaker 00

  Yeah, I know. It's a bit of a.

• 3:58Jonny?

  Big question though, isn't it?

• 3:59Chris Williamson?

  Yeah.

• 4:00Jonny?

  Big old question.

• 4:02Jonny?

  Best and worst experiences.

• 4:04Chris Williamson?

  Yeah, these really are existential, aren't they?

• 4:07Jonny?

  Shall we let that one marinate?

• 4:08Chris Williamson?

  Yeah, let's let that one marinate. I've got one here that says, does your tash tickle? By Sarah Jane Chamberlain, one and.

• 4:15Speaker 00

  You're left or you're right, Tash Tickle?

• 4:18Chris Williamson?

  Nice, nice.

• 4:24Jonny?

  That's highbrow, that. That's brilliant.

• 4:26Chris Williamson?

  I'm, I'm having a little bit of digestive discomfort because we went out for dinner last night. We stopped eating about 14 hours ago and I'm still full.

• 4:38Jonny?

  You did order a lot of food, Chris.

• 4:39Chris Williamson?

  Yeah, I know, but it was our first, it was the first meal we'd had in like four months.

• 4:44Speaker 00

  It was Chris's question of what, what does the Guinness Steak Award winning pie come with? And she was like pie and carrots and you're like, add some garlic bread as well, please.

• 4:53Jonny?

  So it doesn't come with pasta? It doesn't come with a side of pasta?

• 4:56Chris Williamson?

  Of another dish, okay.

• 4:58Jonny?

  Or pizza? There's no pizza with it?

• 4:59Speaker 00

  And the rocky road cheesecake.

• 5:01Chris Williamson?

  Rocky road cheesecake with rum and raisin ice cream. Legit.

• 5:05Speaker 00

  This is my worst experience today.

• 5:07Chris Williamson?

  What's that?

• 5:08Speaker 00

  This is a parking penalty notice. Not parking, speeding.

• 5:13Chris Williamson?

  I bet that you're going to somehow say it was the fault of it. Yeah.

• 5:18Speaker 00

  No, it was my fault. Like it was, it was a 34 in a 30 zone.

• 5:22Chris Williamson?

  Speed awareness.

• 5:23Speaker 00

  Speed, I'm going to do speed awareness. Waste of a day, but.

• 5:27Jonny?

  I hate speed awareness, man.

• 5:28Chris Williamson?

  Oh, yeah. It's very circular.

• 5:31Speaker 00

  Patronizing, circular.

• 5:33Jonny?

  Is your, is a day of your life worth a hundred pounds? Yes or no?

• 5:37Speaker 00

  That's the thing, isn't it? But it's the, I've been advised because of the premium.

• 5:41Chris Williamson?

  Insurance.

• 5:42Speaker 00

  To just.

• 5:42Jonny?

  Think you still have to declare it?

• 5:45Speaker 00

  Apparently you no longer need to.

• 5:46Chris Williamson?

  You don't declare that you've done a speed awareness course?

• 5:50Jonny?

  That's the risk you're willing to take.

• 5:51Chris Williamson?

  I did. So I did declare that I'd done that thing as like I'd put down 30 miles an hour and then put in the notes, speed awareness. And it turned out I'd been paying higher premiums for two years when I didn't need to. So there's a life hack for you. If you've been popped for speeding, done the speed awareness course, it doesn't go on your insurance document. However, that is not legal advice and we are not your solicitor.

• 6:14Jonny?

  We are not lawyers. When I went on one, there was a guy at the front who just was just the contrarian, who just answered the obviously the wrong question. And when someone does that. They have to circle back around over the material and cover it again.

• 6:27Speaker 00

  Is that because he was just not getting it or he was trying to be a willy?

• 6:31Jonny?

  I think part, part of it was like, they, they asked the question and everyone in the room apart from one guy submitted their answer and they were like, because it's all anonymized. And this guy at the front went like, and then you press the wrong button. So it was like, I understand, I understand that speeding can be dangerous. Nineteen out of twenty people, yes, I understand. One person, no, I don't agree.

• 6:51Speaker 00

  You're like, just making the day slower for everyone.

• 6:53Jonny?

  Here we go. Like, here we go. That's what you've got to look forward to, man.

• 6:57Chris Williamson?

  Yeah, you're gonna hate it. We, we'll check back in. Once you've done your speed awareness course, we'll check back in.

• 7:02Speaker 00

  It's fine. What I'm gonna do is paint eyelids, paint eyes on my eyelids.

• 7:08Jonny?

  Indiana Jones style.

• 7:09Chris Williamson?

  That's love you, isn't it? When that happens. That would be, that would also be quite, quite enjoyable. Um, Mike O'Keefe, how you got into club promoting slash running events? So I was skint during the, just after freshers week and I sat down next to my then would be business partner in my first ever seminar and we, uh, I just said, mate, I've spent all my money in freshers week and he's, oh, I used to work for this company in Leeds. You should come to this thing. I can get, get you a job flyer ring. You started flyer ring. We were flyer ring partners, then became like, hall managers, then event managers, then junior event, then senior event, then uh, got my first franchise when,

• 7:50Chris Williamson?

  I was nineteen in between first and second year and that was Carnage and it kind of has just been controlled falling down a big set of stairs. Uh, from then. So that's kind of how it's done. We've got another one here from Mikey, Mckaylag5. How can I get rid of my nihilism?

• 8:09Jonny?

  Wow.

• 8:10Speaker 00

  Well, it's a nihilistic question. So I want to get rid of nihilism. Maybe just embrace it.

• 8:16Jonny?

  Is it?

• 8:18Jonny?

  I think it's quite proactive and, and uh.

• 8:21Chris Williamson?

  Listen to, listen to episode one eight nine between me and Kyle Eschenroda. Uh, working out what do you want to want in life? That will help to get rid of nihilism. What have you learned from podcasting? Fest, Festim96, fucking hell. What have you guys learned within the last month from a podcast?

• 8:46Jonny?

  Um.

• 8:49Jonny?

  It's probably the best way to communicate with an audience, I think. I think it's because people listen to podcasting when they are like doing something otherwise quite manual and want something interesting or entertaining. And so like you usually have quite a bit of their attention. So as a communication.

• 9:09Speaker 00

  Long form content that they would never otherwise consume. So Johnny said the other day that podcast is a conversion tool rather than a traffic tool. And I'm really coming around to that idea that people, people see podcasting as a surrogate for having friends. And it's a way to really build a relationship with someone who's already in your audience. But because it's not a very social platform, it's not something that's immediately shareable. It's really for people who are already aware of you, but want to go into the deepest.

• 9:42Chris Williamson?

  Yeah, it's, it's challenging to grow an audience on a podcast because it naturally, there's no virality. The short form stuff doesn't, there's no trending on like Apple podcasts or on Spotify or whatever, which inevitably makes it hard. But yeah, you're right. The depth of connection that you end up getting with people, I mean, that latent leverage thing that you guys see whenever we, whenever you guys come on, you always get tons of people that want to start working with you because they buy into the effort that you've put in coming on to the show and this sort of stuff. And then the launch of that email list the other week for me was exactly the same. You've got this latent leverage that's been in there.

• 10:19Jonny?

  It's the only thing that like of anything we do is the only thing where people will like, when you speak to them, they remember something you said on a podcast like a hundred episodes ago, or they remember like a private joke or a comment you made. And you don't get, we don't get that on any other content method. So I think it does just, it's a way of almost, as Yusuf says, like you build, you build friendships with people almost virtually. Or like people know a lot about you, you knew nothing about them.

• 10:43Chris Williamson?

  That's a scary thing, man. There's such an asymmetry, which which like kind of makes you feel a bit guilty. You're kind of a bit like, well, can you please record 300 hours of content and send it to me? So that I can then be as up to date on you as you are on me, then let's move forward.

• 11:04Speaker 00

  So it happens a lot with my flatmate where I'll say something and he'll be like, oh yeah, I know. I'm not telling you this, but he was like, oh no, it was on episode 127 of the Modern Wisdom and episode 53 of the propane podcast. Right. Or like, I'll come out into the living room and I hear my voice on double speed as I walk past. I'm like.

• 11:23Jonny?

  There was something, there was one, one thing that once happened. This was when I was still working as an accountant. When I was, um, I sat in a, in a bill, in a room, in like a presentation in Leeds. And I could see someone two rows in front of me, like get their phone out and then like close an app. And the app was the propane fitness podcast on, on Apple podcast. And I was just like.

• 11:45Chris Williamson?

  That's so weird.

• 11:45Jonny?

  You know, you're just like.

• 11:48Chris Williamson?

  Yeah, yeah, exactly. Please, please. No, no photos, no photos. Big glasses and a massive hat on.

• 11:55Jonny?

  But it's also the feeling of like, when someone says, I've listened to your podcast, I always think like, like, what about, it's almost like someone's read my, read a journal. Cause you think like something I thought two months ago, I probably really thought at the time, but I can't really remember what it was.

• 12:08Chris Williamson?

  Can't even recall what it was now. I mean, there was someone who was decorating his house had said that he'd put, he'd basically created a playlist of every modern wisdom episode from one to whatever it was 180. And it just started watching them and highlighted that between, I think it's episode life hacks 101 and life hacks 102. We changed t-shirts, but the camera doesn't change position and neither does the lamp on the table.

• 12:36Speaker 00

  Wow. That is an absolute sleuth.

• 12:38Chris Williamson?

  Because I told you guys to bring a change of clothes so that we could get two episodes out of one session. But we didn't move enough of the scene. So he was like, ah, I just.

• 12:47Speaker 00

  Continuity, please.

• 12:48Chris Williamson?

  Yeah. I just wondered if, uh, actually that was recorded in one session rather than two. I was like, holy fucking shit. That was 2018, like January 2018. And we did the pilot, we did the pilot episode in, uh, like July 2017.

• 13:05Speaker 00

  He must have been the man who spotted the vacuum cleaner on Don't Fuck With Cats and was like, "That vacuum cleaner is manufactured in Florida and they're higher."

• 13:13Chris Williamson?

  It's the components are produced in Sweden and they're imported via a Chinese manufacturing company. Yeah, fucking hell, man. Top three favourite podcasts you've recorded. With you guys, I think the How To Survive University episode is wildly underrated.

• 13:31Speaker 00

  That was a banger.

• 13:32Chris Williamson?

  So good.

• 13:32Jonny?

  So I cannot remember anything of what I said on that episode at all.

• 13:36Chris Williamson?

  Do you know what the advantage is? It's all recorded and it's on the internet. Yeah. Just jog your memory.

• 13:42Jonny?

  Brilliant. You don't even need to remember anything, do you? You just do loads of podcasts.

• 13:46Chris Williamson?

  Always. Like that Connor Murphy guy, just livestream your life and then you'll never need to remember what you did.

• 13:52Jonny?

  Yeah, if you forget where you put something, it doesn't matter.

• 13:54Chris Williamson?

  Just go back to when you last had it on the livestream, put it up. Yeah, How To Survive University, we've done, here's one thing I've been thinking. I feel like we blew our load pretty early on a lot of mint topics. Like the relationship series 101 or 104 was great. How To Survive University was great. Our confidence episode that me and you did, Youssef, when Jonny was on holiday was episode 13. And it was amazing. Amazing episode, just two of us. But now it's like orders of magnitude, like a thousand times more people listen. And so if you're listening and you're thinking, "Oh, all of this sounds quite good. I reckon you do it a little bit more, Jonny and Youssef."

• 14:36Chris Williamson?

  There's fucking tonnes in the back catalogue. So get into the twenties and the thirties and the forties and crack some of them out.

• 14:43Speaker 00

  I mean, to be honest, if you want more Jonny and Youssef, like we do have our own podcast as well with

• 14:48Chris Williamson?

  Yes.

• 14:48Speaker 00

  250 episodes, podcasts, true, one fitness, one business.

• 14:52Chris Williamson?

  Yes.

• 14:53Speaker 00

  Podcasts.

• 14:53Jonny?

  I think my favourite Modern Wisdom moment that I've been on was when, well, two things actually.

• 15:02Jonny?

  Youssef just sat with bated breath waiting.

• 15:05Chris Williamson?

  Because he knows it's about him.

• 15:08Speaker 00

  So my favourite bit, I edited into one of our videos yesterday, which I'll mention in a second, but what's yours?

• 15:16Jonny?

  It's when Youssef talks about how he used to arbitrage batteries.

• 15:23Jonny?

  That's how, you know, like, oh no, don't go to the petrol station. Come to me, I'll get you a good price.

• 15:27Chris Williamson?

  I'll give you a good price.

• 15:28Jonny?

  That was one of them. Second one is when Yusef told Chris and I that his laptop was was custom made for MacBooks.

• 15:38Chris Williamson?

  Oh, his laptop bag.

• 15:39Jonny?

  Yeah, that's it, yeah. And Chris and I, in fact, I've got a third one. And then Chris and I just exchanged this glance off camera as Yusef was explaining. First out laughing and then Yusef was sat there like, what are you laughing at?

• 15:53Chris Williamson?

  Is it the condoms? Is it the croissant?

• 15:55Jonny?

  Yeah, it's the condoms, the croissant. Third one was Yusef doing, Yusef talking about the jaw position in and out, in or out. Yeah, and doing, you were like, why did we talk about that?

• 16:10Speaker 00

  Talking about prognathia and retrognathia and the surgery required to to do each one of them, so.

• 16:17Jonny?

  Then you go, Yusef goes like, and like looks at each of us and then.

• 16:21Chris Williamson?

  It's because VGD was there with his high def 5K camera.

• 16:25Speaker 00

  Losing it behind the camera.

• 16:27Chris Williamson?

  Yeah, just losing his shit. That's another element that no one ever gets to see. The fact that behind the lens, however funny we find something, Dean needs to find it equally funny but be silent.

• 16:38Speaker 00

  That's one of my favorite things about the whole thing.

• 16:40Chris Williamson?

  Yeah.

• 16:40Speaker 00

  It's, Dean is, it's an absolute ninja as well. He manages to just.

• 16:45Chris Williamson?

  Yeah, well, the funniest, I'm gonna have to take my headphones off here to do this, but it's when he does like a.

• 16:50Speaker 00

  Yeah. Oh, yeah.

• 16:55Chris Williamson?

  Like a ninja warrior style hurdle over all of them.

• 16:57Speaker 00

  He's got it down to like spinal reflex level of just.

• 17:01Chris Williamson?

  Yeah, it's like a cat. You know, when you watch a cat go slowly down, yeah.

• 17:06Speaker 00

  I think someone recorded a, like, an experiment where they lined up thousands of dominos in the hallway. And they've got a cat and a dog. And they filmed it from the other side where the the cat like traverses the hallway and manages to like really carefully just step over everything. And then the dog just like wades in.

• 17:26Chris Williamson?

  What did you say was one of your favourite bits, Seth? What were you talking about?

• 17:30Speaker 00

  So it's the bit that I edited into our new channel trailer, which is when it's without the sound, but it's what I say when you're in a nightclub, in the toilets, you should be protecting your penis from your hands. And Chris went full ragdoll.

• 17:45Chris Williamson?

  Oh my God. It made me go floppy. It made my entire body go flaccid. It was so funny. You should, there's, there's an argument to be made that you should be protecting your penis from your hands. And it made every part of me.

• 17:57Speaker 00

  Johnny's like, exactly. That's the totally.

• 17:59Chris Williamson?

  It made every bit of me just go totally flaccid.

• 18:04Speaker 00

  It's the delay as well. There was just a bit of silence and they're just.

• 18:09Chris Williamson?

  Yeah, fucking hell. So how to survive university and relationships are both sick ones with you guys. Other episodes I've done recently that were great. Kyle Eschenroda, this how to work out what you want to want is, is so good. Daniel Schmachtenberger was insane as well. Those are quite deep.

• 18:26Speaker 00

  Great name.

• 18:27Chris Williamson?

  Quite deep, amazing name. What else we got? What is your biggest lesson from 200 podcasts?

• 18:38Chris Williamson?

  Jesus.

• 18:42Chris Williamson?

  Your competitive advantage is determined by being authentic to who you truly are. No one can beat you at being you, basically. That the closer that you are to being whatever is most, comes most naturally. Yeah, you need to make yourself better and augment your existing capacities. But your particular amalgamation of life experiences and traumas and predispositions and where you brought up and the fact you're an only child or someone that's Arab or someone that's got a 300 kilo deadlift or, you know, I mean, all of those things like that. But they are, they genuinely are the uniqueness that you have that is your competitive advantage. So I think that's, that's a fairly big one.

• 19:24Speaker 00

  So that's a big lesson from the four hour, four hour chef as well, where he talks about if you're going to be in the top 1% of anything or the top 0.1% of anything to be able to have this competitive advantage, that requires such a disproportionate amount of effort. But actually, if instead you're in the top 5% of four things, you've got this intersection where. You're this unique combination and you don't have to compete with anyone because it's a total blue ocean.

• 19:52Chris Williamson?

  So I like that. The only problem is that a lot of the time it's hard.

• 19:58Chris Williamson?

  Many.

• 20:01Chris Williamson?

  Diluting yourself across multiple different domains that don't enhance each other actually ends up spreading yourself too thin.

• 20:08Speaker 00

  So they have to be things that do like have some kind of.

• 20:10Chris Williamson?

  That you can do desserts and patisserie and cocktails and food as opposed to.

• 20:16Speaker 00

  Yeah. And like getting to the top 5% is, you know, 80% of the work and then getting to the final, or sorry, it's 20% of the work and getting the final 1% is 80% remaining. Whereas like getting to the top, like getting published papers in nature and like going hard in like academia or hard in like competitive swimming or something like that. It's such a grind and it's required much more sacrifice.

• 20:40Jonny?

  I think I, I, I agree with both of you that easier to get in the top 5%, but there's an example of like, if you, Yusuf were a top 5% pastry chef. And you were also like a doctor and had all these other things, like the fact that you're a pastry chef doesn't really help anything. Like all of the other things don't help with.

• 20:56Speaker 00

  What I'm talking about this in terms of is like SEO, Facebook cards, content marketing. And then if you become like a full stack entrepreneur, you're going to have much more synergy than if you just become like an absolute beast at SEO and nothing else.

• 21:09Jonny?

  Yeah, fair, fair enough.

• 21:11Chris Williamson?

  Uh, how did you start your podcasts and what is your purpose in the long run?

• 21:18Jonny?

  Just one second. My lesson. You didn't ask us the question.

• 21:22Chris Williamson?

  Sorry.

• 21:23Jonny?

  I had a lesson already to go.

• 21:24Chris Williamson?

  Hit me.

• 21:25Jonny?

  And now it's kind of now everyone's like, oh, fuck, I bet good Charlie's got a really good point here and it's after.

• 21:29Chris Williamson?

  But it's gonna be good.

• 21:29Jonny?

  Um, just that we speak to a lot of people who like don't start something because they think they're going to be shit at it. And I think like go and look at, go and listen to, in fact, they may not even be on the internet anymore because they were so bad, but our first podcasts are horrendous.

• 21:47Speaker 00

  We've taken them off.

• 21:48Jonny?

  Have we taken them off? It was really shit. Yeah. Like done on like an old MacBook microphone. Um, on a like Skype. I mean, he uses Skype to do these sorts of episodes and then, uh, and like no editing or anything like that. And then go and watch Chris, Chris's first podcast appearance on our podcast called Chris Fit.

• 22:10Jonny?

  They call Chris fit?

• 22:11Chris Williamson?

  Yeah.

• 22:12Jonny?

  The Levon.

• 22:12Speaker 00

  In the office.

• 22:13Chris Williamson?

  Yeah, yeah, yeah.

• 22:14Jonny?

  Hmm. And they compare Chris on that episode to Chris now. And people are like, I'm not, I'm not, I'm not going to start a podcast or I really want to do YouTube channel, but I can't because I'm shit. I really want to do whatever, but I'll be shit. I'm not as good as people who've done 200 episodes. Well, like, obviously not. Like, there's no way to get better at something like this without just accepting that you are going to be really bad at it in the very beginning.

• 22:37Chris Williamson?

  That's a really fantastic takeaway. And the other thing as well is that, like, if you're, if you're waiting until you feel like you're ready, you're going to be waiting forever. I know it's a bit of a cliche, like Instagram quote thing, but it is the truth. Um, and if it's something that you think that you're going to enjoy, you're not going to lose anything by trying it in any case, right?

• 22:58Jonny?

  Um, we, we say this all the time, like, it can either be in a year's time, you can either have moved your fitness business online and have a load of lessons as a result of that, or in a year's time, still be thinking, wouldn't it be a good idea to move my fitness business online? Like, which is better in those situations?

• 23:12Speaker 00

  Absolutely. And like, the, the market is the best form of feedback as well. So even if you put stuff out there, you don't think it's great. If it takes off, you're obviously doing something right. And if it doesn't, you're going to get feedback as to what is the better way to go about this.

• 23:25Jonny?

  Like, you must have episodes, Chris, where you've done them and you must think, like, this is going to be, like, this is the one, and it maybe does not as good as you expect. And then the opposite.

• 23:33Chris Williamson?

  Absolutely, man. Well, it's, it's every episode with, with us guys, where I'm like, I can get some huge Ben Greenfield or Aubrey Marcus or Derek Sivers or something like that. And it'll perform well, but I'll get more messages about a catch-up episode where we discuss Yusuf's new B day, like shut off a B day or something, you know? Like, that's, that's, that's what really sort of seems to resonate with people. And I don't know, it's, you can't, you genuinely with content creation, you just haven't got a clue what's going to land sometimes. You've got an inkling.

• 24:05Speaker 00

  Oh, God.

• 24:06Chris Williamson?

  But like, you've, you've, your top watched video, which everyone should go and check out on the Propan Fitness YouTube channel, um, what I learned from six months of sleeping on the floor or whatever it is. And it's like, that.

• 24:19Speaker 00

  Totally unpredictable.

• 24:20Chris Williamson?

  Yeah. Like, there's no reason that that should have done well. So, yeah, that's a, that's a great thing to take away. If you are considering starting a, a whatever, a blog, a vlog, a YouTube channel, a podcast, whatever it might be. Crack on, like just go and do it and learn. I think I had one about, someone had asked it somewhere down here about how do I set up or what's the particular setup for the podcast?

• 24:47Chris Williamson?

  This one, the current setup is two Niva LED panel lights, a Logitech C220X webcam. This is a Shure SM7B into a cloud lifter into an Audion ID14 recording into GarageBand, then Orphonic masters it. Like, that's it. That's how I make the podcast. But you can make all of this with the webcam on your laptop and a Blue Yeti, which is a hundred quid, and you will get 90% of the quality that you need. If you can sit in front of a big window, that's it. And that's it.

• 25:23Jonny?

  What I'm worried about though, Chris, is the, I've got the, like, we've got all of the production quality, like, we've got the lighting, the mic and all that sort of stuff. And we've got the files, like, produced to almost like a radio station standard. It's the cost of the hosting them that I'm concerned.

• 25:39Chris Williamson?

  Mate, do you think I'm a fucking prick?

• 25:44Chris Williamson?

  How much does it cost to put something on that's already been recorded on the internet? Do you think I'm a fucking prick?

• 25:55Jonny?

  That would be my favourite moment ever of modernism history if we had that on.

• 25:59Chris Williamson?

  Actually, and the audio had gone, wasn't it? Basically, we did a live podcast for a very big radio company a year ago and got invited in by people that do this professionally for a living for decades, because the CEO of that company listens to the show and really likes it. And one of the guys asked, "Yeah, what I'd quite like to know is, let's say that we've recorded everything in the studio. We've got, we've got the content down. Obviously, it's mixed and mastered. And what I want to know is, what's the sort of

• 26:36Chris Williamson?

  cost, you know, monetarily to the aforementioned pertaining to the upload of the file to the distributor of the RSS feed? What's the sort of cost?" And Yusuf internally took massive offence to that question.

• 26:58Speaker 00

  I had a bit of an internal hemorrhage.

• 27:01Jonny?

  You could see him like you could see him sort of lean forward as he was coming to the end of his question. You're like, you know.

• 27:06Chris Williamson?

  Is he going to fight this man?

• 27:10Speaker 00

  Like, just to clarify, sir, you're saying you've done all of the work required to have a show ready to go. And you're looking to just also repurpose it online and your concern is the hosting cost of £13 a month.

• 27:30Speaker 00

  As the largest radio station in the UK.

• 27:33Jonny?

  You have to justify it to my boss, you know, we've got a host on the internet. How much has that been a cost? It's sold out. 10, maybe 20 pounds a month. So.

• 27:41Chris Williamson?

  Do you think I'm a fucking prick? Gee, that was.

• 27:46Speaker 00

  Like, if we, we three random guys have done this, I'm sure you can justify the cost.

• 27:53Chris Williamson?

  An entire tech team behind huge radio stations can also do it. Uh, we have so many to do and we're already half an hour in. Right. Let's, let's go, let's go a little bit more quick. I'd be interested to know your best movie and documentary recommendations. So a movie and a documentary you've watched recently that you've enjoyed. Uh, one I've enjoyed is The Staircase on Netflix. I was telling you guys about it last night over dinner. Pretty good. Uh, and movie, favorite movie of all time is Interstellar. Just fucking epic and so good. Johnny?

• 28:25Chris Williamson?

  Uh, the Pistorius one?

• 28:28Jonny?

  Yeah, it's a documentary. That's pretty good. Yeah. Um. Favorite movie recently would be The Gentleman by Guy Ritchie. Tremendous film. Not very serious. I always say Fight Club to that, but that's become like the thing to say, hasn't it? I feel like people say Fight Club and they don't really know why. It's just because, well, Brad Pitt's really leaning it and it's got Ed Norton in, so I'll say Fight Club.

• 28:52Chris Williamson?

  Do you think as well, like after a little bit of time, it diminish it, diminishing returns because you've watched it so much? And you almost fall out of love with it. So after 10 times of watching anything, it's just not that good anymore?

• 29:05Jonny?

  Yeah, I, I've tried rewatching Fight Club in the past like couple of years and it's, it doesn't, I don't get anything out of it at all, which is a real shame. But yeah, Oscar Pistorius on Amazon. Excuse me, and The Gentleman.

• 29:17Chris Williamson?

  Cool. Seth?

• 29:19Speaker 00

  I've seen about three films in my life and one of them is Fight Club, so.

• 29:22Jonny?

  Fight Club.

• 29:23Speaker 00

  So I'm not the one. I've seen Interstellar, actually. It was on a first date. Um, and it was with someone who actually also wasn't into films, but we both thought that that was like the thing that you're supposed to do is like, oh, we go to a film.

• 29:34Chris Williamson?

  It was a three hour sci fi.

• 29:38Jonny?

  We're talking about like space time and like some big, pretty big topics.

• 29:41Chris Williamson?

  Yeah.

• 29:42Speaker 00

  Yeah.

• 29:44Jonny?

  Like big, big themes. Another film, actually, Parasite, the one I got, I told you guys about.

• 29:51Chris Williamson?

  Korean.

• 29:51Jonny?

  The one that's subtitled.

• 29:52Speaker 00

  Oh, that's, that's on my list.

• 29:54Jonny?

  Whoa, whoa. Lift that box up again.

• 29:59Chris Williamson?

  What a box.

• 29:59Jonny?

  It, it looked like you picked up an AirPods Pro box.

• 30:01Chris Williamson?

  It looked exactly like that.

• 30:03Speaker 00

  No, it's just my wired ones.

• 30:07Jonny?

  What did you just have in your hand? Circle back round. What did you just have? You had something in your hand? An AirPods Pro box.

• 30:12Speaker 00

  I've got mirror, phone.

• 30:18Speaker 00

  Yeah, phones and.

• 30:18Chris Williamson?

  We've, we've got this on video, just.

• 30:20Jonny?

  He's having a song. I think he's having a song.

• 30:22Chris Williamson?

  Just, just so you know.

• 30:24Speaker 00

  So you know.

• 30:25Chris Williamson?

  I've got this on video and I can go back and see if you've secretly bought AirPod Pros.

• 30:32Speaker 00

  You definitely. Well, you see, I've secretly got like a adapter and stuff.

• 30:36Chris Williamson?

  Johnny, Johnny, it's fine. It's fine. We'll go back and we'll analyze the, everyone that's listening, can you just rewind by about 30 seconds and see if Yusuf picks up a fucking? If you've bought AirPod Pros and not.

• 30:50Chris Williamson?

  If you've bought them, his connection's going as well. He's pressed the, he's pressed.

• 30:54Speaker 00

  Imagine they hit my.

• 30:57Speaker 00

  What?

• 30:58Chris Williamson?

  He's pressed.

• 30:59Speaker 00

  Imagine they hit ego.

• 31:01Chris Williamson?

  Oh, Yusuf.

• 31:02Speaker 00

  What's happened?

• 31:03Chris Williamson?

  Yusuf, now, now what?

• 31:05Speaker 00

  I pressed the button.

• 31:06Chris Williamson?

  You've pressed the button that means that your connection drops out so that me and Johnny can stop interrogating you about you.

• 31:12Jonny?

  Oh, he's got like a jammer.

• 31:14Chris Williamson?

  Yeah, that's exactly what's happened. It's, it's, do you know who it is?

• 31:17Speaker 00

  Jammer.

• 31:18Chris Williamson?

  It's, it's the large farmer, the very large farmer is coming in. Right.

• 31:30Jonny?

  Big bar and his big chickens.

• 31:31Chris Williamson?

  Moving on. So David McIntosh Jr. Asked, he elaborated on this in my DMs, how to control phone usage in physical spaces. So distance is one of them. Just add friction. So only use your phone when you're standing up. Keep your phone outside of your bedroom. Sleep with it outside of your bedroom. I think.

• 31:53Chris Williamson?

  Do one of you guys use a box? It's Jordan Ayers that uses a box, isn't it?

• 31:57Speaker 00

  Love that so much.

• 32:01Speaker 00

  It's a plastic box that locks, doesn't let you open.

• 32:05Jonny?

  Because I was like, Jordan, what happens if you need to use your phone when it's in the box? He's like, well, I don't use it.

• 32:09Speaker 00

  Just shout, hey Siri at the box.

• 32:11Chris Williamson?

  Well, if you have AirPods, if you have AirPods, it doesn't matter, does it?

• 32:15Jonny?

  Hmm.

• 32:16Chris Williamson?

  Any things that you guys use to help reduce phone usage?

• 32:19Jonny?

  I think just delete apps. I know it's a really obvious one, but like the digital minimalism thing of like, appraise all of your digital use for what you're trying to get out of it. Decide whether that is the best use of the thing. Like if like, okay, so I want to be, I want to connect with friends, therefore I need Instagram, for example. Like, well, is there another way I could achieve the same thing without having to accept the cost of Instagram? But like, yeah, I'm not great with my phone, really. I look at it too much.

• 32:47Chris Williamson?

  Yeah, I think everyone does, even you, Youssef, who's the least sort of tech use. Yes, exactly. And if it's, if you are using yours and feel like you're using yours too much, there's kind of no hope for the rest of us.

• 32:59Jonny?

  No hope for anyone.

• 33:00Chris Williamson?

  Yeah.

• 33:01Speaker 00

  So I'm going to do a video on this soon because I, there's a game that I got. So I find whenever I'm going through a bit of a like a dark patch or a stressed patch in my life, I download this really stupid game on my phone. It's like a Mortal Kombat game and end up just getting completely sucked into it. And it happened during one year of my, like the worst exams in med school for like a month and it happened a few months ago as well. And it's one of those games that like, I'm not even a gamer. I'm not into that stuff. And it's such a like stupid, like linear, like just button mash the thing. But it taps into all of the little dopamine buttons and everything. And you know that it's designed not for, not for actually a fun gameplay experience, but just to be this compulsive thing.

• 33:45Speaker 00

  And yeah, I just had one day I was like, oh, fuck this, I wish I had to delete it. Like I spent and cash on like grading more souls and and like

• 33:54Chris Williamson?

  This is a shock. This is a real shock.

• 33:57Speaker 00

  You have to keep doing quests. Whenever I was sat with my girlfriend and like, she'd be like, are you doing a quest? I'm like, yeah, shut up, man. Like,

• 34:04Chris Williamson?

  fucking listen, man.

• 34:07Speaker 00

  And so one day I was like, right, I've got to delete it. Deleted it. Didn't miss it at all. Just like,

• 34:11Chris Williamson?

  But then you re-downloaded it again when you are, um, when you're in a stressful situation or whatever.

• 34:19Speaker 00

  Well, that that's the risk, but it shows that, you know, if you missed it, then it would truly be something fulfilling, but it's not. It's just really clever engineering of a like compulsive game.

• 34:30Chris Williamson?

  I love the idea that it's like, that's your vice. Some people, some people chain smoke. Some, so some people are abusive to their partners. You download a Mortal Kombat game.

• 34:41Speaker 00

  Well, so the now this is the difficulty. Anyone listening, I challenge you and I really don't recommend this. I feel like I'm recommending like going off and buying heroin. But if you download that game, just be aware, because life is over. Just Mortal Kombat mobile.

• 34:59Chris Williamson?

  Oh, okay.

• 35:00Jonny?

  So when you, I remember Yusef messaging me saying, this is a what? This was like a year and a half ago that he'd been playing on a game for a long time on his phone. And I was like, say it's similar, exact similar reaction. Like this is strange. Like there's been some kind of disturbance in space time. Like I, I should listen to this. And then he told me, what was it called?

• 35:20Jonny?

  Do you know, do you know the one I'm talking about?

• 35:22Speaker 00

  Adventure capitalist. Adventure capitalist.

• 35:24Jonny?

  Adventure capitalist. And he was like, Johnny, you'd love it. You'd love it. I was like, all right, cool. Yeah, I'll download it. And it got to the point with me where it was the first thing I did when I woke up in the morning was I was like, I checked my like accumulated when I was onto like quintillions of, of, you know, when, when you, when you're running a burger shop that's pulling in like a hundred grand a second.

• 35:44Jonny?

  And stuff like this. And you're like upgrading the, you know, you're hiring a manager to run your burger shop. So you can invest in an oil, an, an oil tank or whatever it is. And you're moving to Mars and all these sorts of things. Um, and yeah, got the point. I was like, I need to delete this now.

• 35:58Speaker 00

  So that's another one of those games that really taps into that, isn't it?

• 36:01Jonny?

  Yeah.

• 36:03Chris Williamson?

  How to control your emotions and then in asterisk asterisks after that, it says there are a lot of deaths happening due to mental illness. There's some dark questions coming out here, man. Episode 200.

• 36:14Speaker 00

  The Samaritans released a study showing that there's no significant increase in suicides since Covid has since lockdown has happened. But that suicidality is only, you know, it's only one measure of mental health and mental wellbeing. So it may well be that everyone's mood is generally dropped, but it's not necessarily increased suicidal.

• 36:35Chris Williamson?

  I'm not sure that I'm not sure that you want to control your emotions. Like control your emotions. What that question means, how to control your emotions is how do I not feel feelings that I don't want to feel? Like you're always going to feel feelings that you don't want to feel. It's a case of whether or not you have the equanimity to let them go. So spend some time doing a little bit of introspective work and meditate for 15 out of 15 minutes a day for a year. And within the space of a year, you will be at least better equipped to deal with both bad and good emotions. You don't want to fixate. You don't want to suppress. That's what equanimity means. So it's a bit of a woke sort of answer to it. But I'd definitely say meditation, other stuff. Make sure you get enough sunlight, stable

• 37:20Chris Williamson?

  sleep and wake pattern, have enough friends around you, have a job that you care about, make sure you're eating good food, drink enough water. Like it's the basic shit. The stuff that like your mum and dad tried to get you to do as a kid actually had a ton of wisdom in it because they weren't being thrown around by the newest trend in personal development. They only had like the basic, the most basic plan, like the light version. Personal development, light, basic, free with it with no discount code on it. And that's what they were running on. And that's what they had left. So it's like, just stick to their stuff. Which of your failures?

• 38:00Jonny?

  I have some thoughts on that, Chris.

• 38:01Chris Williamson?

  Hit me. I'm trying to get through these. I know it's because all of the questions are good and we want to delve into them. But this will be a five hour podcast if we're not careful.

• 38:09Jonny?

  So I would, I, I think similar to what you just said. So I think whenever I, and similar to what you just said, whenever I have like mood, a decrease in mood, it's always when I am like, my sleep isn't very good. My diet's not very good. I'm not like, my step counts lower. I've not been training as often. I'm on my phone a lot. So like, just manage the like, the bait, like give yourself the best chance of not like just being in a like mood. And then you're more likely to, as you say, like have more equanimity when a negative thought does arise or when a negative feeling does arise. And then second, something I'm doing at the moment is um,

• 38:47Jonny?

  tracking what I do every hour for a week to look at. So I'm tracking my, like how stressed I feel, how focused I feel and my mood. To try and spot like, cause I think a lot of the time, when you feel certain ways, you are doing certain things or have just done a certain thing and you don't really spot the correlations in your times. You're like, oh, look like fuck, like whenever I do this in the morning, I feel shit for two hours.

• 39:09Chris Williamson?

  Has anything come up?

• 39:10Jonny?

  Not so far. Like I, I'm mainly doing it to, cause we've just brought someone on in, into the team at Propane. So I'm, I'm more looking at like, what am I wasting my time doing? What's that Chris?

• 39:20Chris Williamson?

  I'm just so, I'm, I, I told you over dinner last night, man. Like I'm so gassed for you guys to finally have someone. Like you, you, for everyone that's listening, Johnny and Youssef have trawled through the sludge of online business for a decade and have kind of pieced together doing, it'd be like me, still handing out every flyer for all of my events, scheduling every social media post, doing the accounts, standing on the front door, taking the money at the till, also DJing and making the music happen whilst cleaning the glasses and serving the drinks. Like you guys have done top to bottom. It's just awesome to, to see you um. Scale that up a little bit more, not that you haven't tried before, but I think you've

• 40:04Chris Williamson?

  encountered challenges. And I think as well, from a, just from a like a teaching standpoint for your business clients, I think that this is going to be a really important step that you're then going to be able to iterate on and teach other people to do, because you have down how to start a fitness business and then scale it. But how do you then start to relinquish that amount of scaling to delegate that out? And I think this will be like the next stage for the business clients that you have got who really, really want to go to the next level. I think you're learning over the next year or two years, maybe, will be like the pro huge penis, like swollen, swollen version of your program.

• 40:46Jonny?

  Yes, we've always had like people who work for us part time in various capacities, like people who do specific things. But this is our first like full time, full time person. So which comes with apprehension, obviously, and all sorts of things. But yeah, so that's why I'm doing it. But you spot like, oh, certain things. So like, yesterday, for example, you guys will be happy about this, like I was like focus was dropping, like stress was like background, went to dinner and just immediate like stress, like notice of like feelings of stress and feelings of happiness just went like, so like, you're like, okay, like, as I already knew, as you said, Chris, like spending time with friends is just an immediate, like hard reset. Like you come back from that experience feeling like whatever

• 41:28Jonny?

  you worried about before doesn't exist. So there's, I think it's the book called, I can't remember what it's called, but you like make a happiness buffet. It's like 10 things you can do, or like things that I know when I do one of the following 10 things, it almost always boosts my mood. It almost always makes me feel more positive. And if you become aware of those things, you can like draw on them when you do want to feel better.

• 41:49Chris Williamson?

  Let's go and have a cold shower. Let's go for a 15 minute walk. Let's have a big glass of water. Let's go and play. I was telling you last night about how much joy I'm getting from playing catch up against the wall with a tennis ball in my Pomodoro breaks. Like it's such a stupid, dumb childish thing, but it just brings me like pure happiness for five minutes.

• 42:08Jonny?

  10 points.

• 42:09Chris Williamson?

  Yeah, easy. Which of your failures would you say has resulted in the most future successes? Bloody hell. I don't know. Why don't we do, why don't we each answer? So like, Seth, if you want to answer one, then Johnny will answer one. Cause there's like, I still have hundreds of questions here. Any failures that have come up that have resulted in the most future successes for any of you guys?

• 42:33Speaker 00

  Yeah, so I tweeted about this the other day and had some interesting discussions with some people about, do you agree with the idea that you should never have regrets? There's always people that say, oh, you should never have it. Now, yes, in principle, that's a nice idea, but there are many decisions that you could take, which move you in one direction or another purely by chance. And it's not that the decision was necessarily good or bad, it's just happened to turn out fortuitously or badly. Now, if that's the case, then yes, you kind of regret the fact that it turned out that way, but the decision was kind of neither here nor there. With things that you chose, you actively decided to do, and it turned out badly, and

• 43:15Speaker 00

  you've learned a lesson from it, as long as you learn the lesson, then I would see that as you're paying tuition to the world. And the quickest way to, or the most direct example of that is in trading. So like Forex trading, for example, where if you make a big loss, as long as you learn from that and learn how to adapt your strategy, that is your tuition to the market. And so, yes, it might have cost you five grand or 23 grand in my case, but it's a very valuable lesson because you've then been able to be like, okay, there is where I went wrong and I know that I'm not going to do this again. And it's probably more effective than if you just read about someone else doing it because

• 43:55Speaker 00

  you've like physically experienced your anus being torn apart by the market as a result. So that's what I would say.

• 44:04Chris Williamson?

  Well, there's that quote from, I think it's Peter Thiel who says, "Any idiot can learn from experience, I prefer to learn from the experience of others." But the problem with that is that you don't ever have the visceral contextual...

• 44:17Speaker 00

  Same thing, Steve.

• 44:19Chris Williamson?

  Yeah, like looking at someone else's gaping flappy asshole does not have the same impact.

• 44:30Chris Williamson?

  It doesn't have the same impact as it being your asshole. It was. You can go back in time to one year of your life and share current wisdom. Which one and why? 2012, start podcast, Chris. There you go. Now you're like one of the biggest podcasters on the planet because first mover advantage.

• 44:54Chris Williamson?

  What do you do if you feel like you actually don't know what you want from life? Johnny?

• 45:04Jonny?

  Christ.

• 45:06Chris Williamson?

  There you have a bit of that hot potato.

• 45:10Jonny?

  Johnny, just hold this grenade a second.

• 45:13Jonny?

  What do you do if you don't know?

• 45:16Chris Williamson?

  If you feel like you like you actually don't know what you want from life? Directionless, meaninglessness, purposelessness?

• 45:25Jonny?

  I mean, some people approach this as like you should work out what your values are and then make goals based on your values and all that sort of stuff. The thing that was most helpful for me in terms of like why I like quit my job and why I'm like doing what I do now is I actually did an exercise from a PDF download from a guy called Nate Green back in like 2010, which was called the Heroes Handbook. Nate Green's a really good writer. If anyone wants to like go and read more on sort of like pop philosophy and sort of just like general very simple ideas of how to improve your life. But anyway, it was just literally, and you've probably heard this before, design like think of the best possible day you can imagine from start to finish. Like where do you wake up? What's the room like? What are you doing that morning?

• 46:10Jonny?

  What are you doing at lunchtime? What does the afternoon look like? What are your evening plans? And then expand that in like the best week you can imagine. And then think, right, well, how can I begin to move my life towards that? And from that you extract like there's goals from that that you can create. And it's a, it is, it is pretty cool how, not to say like, look at me, but it is pretty cool that like, I'm pretty close to that. Like I, at the time I was a mile away from it and I, you couldn't see, you can't even think like, how would I, how can I figure that out? Like surely I would never be able to build a business and live off it. Surely I'd be, never be able to happen on the internet. Bullshit doesn't work, all these sorts of things. And then something like you look back on it a year later and you're like, shit. Like I'm making progress towards that. So I think that's the thing that.

• 46:57Jonny?

  What is he called?

• 47:01Jonny?

  Right to wait, but why?

• 47:03Chris Williamson?

  Tim, not Tim Urban.

• 47:04Jonny?

  Tim Urban, yeah, yeah. So he talks about like happiness being crushing a Tuesday on the interview does with Tim Ferriss. So like the idea that people worry about goals and what they want and all that sort of stuff and forget that like ultimately tomorrow you're just going to wake up and it's just going to be a day and you're just going to experience a sequence of those and then cease to exist. So if you just think about like, well, how can I make my day or my week the best possible? Or like maximize my, my experience of existence as possible, probably you'll be quite content and feel like you're moving in the right direction.

• 47:34Chris Williamson?

  I think to sort of add on to that, a lot of the time, because there's so much urgent stuff that we do, we don't ever actually sit back to get into planning mode, we're just constantly in dealing with mode. And it's that system one, system two thinking that you need to step into. And that's what I realized, especially with lockdown, because I got more time away from having to do the club stuff, which allowed me for the first couple of weeks, or even actually first few months of lockdown, I went through like tons of Chris Sparks experimentation without limits or whatever it's called. I went through that. I started using things three and completed Thiago Forte's get, get stuff done like a boss course did like loads of stuff added in a bunch of habits, but you can't ever do that when you're constantly fighting fires within your own life.

• 48:19Chris Williamson?

  So it's like, I think a lot of people that don't necessarily know what they want from life, haven't ever taken time away from life to ask that question. It's like if all that you're always doing is being busy, saying yes to social events, saying yes to more stuff, projects, businesses, things for your boss, nights out, all that sort of stuff. Like you're not ever going to, it's not just going to emerge. If you don't have it, if you haven't stumbled upon it by chance, it's not just going to emerge. You have to actually do the work. You have to spend the time consciously thinking, what would a good day, week, month, five year, 10 year, 25 year plan look like? What would I actually want to?

• 49:00Jonny?

  And then it's like, where am I trending? Like, am I trending in the right direction or the wrong direction? Like if I keep doing what I'm doing now for 10 years, where will that leave me? Is that a good situation or a bad situation? And then adjust. But I feel like you've just got something to say.

• 49:14Speaker 00

  Quiet the mind and the spirit will speak. Like if you're firefighting the whole time, your voice for inner intuition and your existential questions are just muffled because you're dealing with all the crap day to day. So yeah, you have to create some space.

• 49:34Jonny?

  Someone told me recently, it might be one of you two, that every good idea they've ever had in business has been from going on a walk. Was it one of you two? Maybe not.

• 49:44Speaker 00

  We were talking about some ideas in the shower the other day, weren't we? The notebook.

• 49:49Jonny?

  Yeah.

• 49:50Speaker 00

  Brief notebook in the shower.

• 49:52Jonny?

  Yeah. So writing things down while you meditate, like things always come to me while I'm meditating. But like, yeah, walking, someone, someone, I wish I could remember who it was. It was like they go for a walk in the morning and that's when like all of that. And there's something about like being in motion and the thought processes that happen when you're, when you're moving. Um, but that just the, the quiet, the mind. So like if you walk without any podcast or anything in, suddenly all this shit just occurs to you.

• 50:12Chris Williamson?

  I loved, um, uh, it was a life hack from a while ago, drive without any music or podcast on. Like if you just go on a drive to work, like once a week, if you pick Wednesday as your day where you drive to work without any content playing, it's so nice. Like you just get to sit with your thoughts for a bit of time without the input of other minds. And that's the definition of solitude by Cal Newport, right? Solitude is time on your own, away from the input of other minds, not just time on your own, on the phone, listening to a podcast, reading, even that, you know? Um, so yeah. Uh, what else we got? Gyms or restaurants? You can only save one from the coronavirus, Yusuf.

• 50:55Speaker 00

  Gyms. Easily. Like, how, I mean, how often do you go to a restaurant compared, compared to number, like number of hours you spend in the gym? The alternative argument is keep restaurants open, buy a home gym, best of both worlds. But I'm an antisocial bastard. Like I, I prefer to be training away from people and in silence.

• 51:17Chris Williamson?

  Great, great. Nick Purvis, a guy that runs Candy Pants Podcast, which is great and everyone should go and check out. How do you balance the constant desire for self-improvement without being sucked into a perpetual cycle of feeling like whatever you do is never enough? It's a fucking great question that, mate. So the line between being tough on yourself to continue to motivate you to do more and being easy enough on yourself to know when you've worked hard is a lot wider than you think. I think a lot of people self-flagellate out of some feeling that it's going to motivate them to do more the next time, whereas that's actually

• 52:00Chris Williamson?

  not necessarily the way it works. You need to treat yourself as if you're someone you're responsible for helping. You need to be a friend to yourself. You wouldn't be this way to a friend. There's this song that I'm loving at the moment, which is, one of the lyrics says,

• 52:17Chris Williamson?

  it's gone, lyrics gone. So I'm not going to be able to tell you what it is, but I'll put it in the Is the lyric, "It's Parasite Eve."

• 52:25Chris Williamson?

  This is the moment you've been waiting for. That's it. I thought that might be what it was.

• 52:33Chris Williamson?

  That's what it is. It's just, it's hard, man. Like, you know, if you want more out of life, it is very, very challenging to not constantly just feel like everything that you do isn't enough. I think having a very strict quantified metric of your to-do list, hard stop and work cycles, helps that a lot. Because if you're never, any ongoing project is always going to be, you can always do more work. Whereas if you set yourself, "Okay, if I have this much work to be done this day and I do it," then you stop working and it gives you a sense of accomplishment. But as everyone that's got an ongoing project knows, like, it's never finished. It's technically never

• 53:18Chris Williamson?

  finished. So you have to create these arbitrary "done" lines that give you some sort of a feeling that you finished it. So, um, yeah, what else we got? Uh, someone's just written "Rogan" as a question. Don't know.

• 53:37Speaker 00

  Well, we discussed that in the last episode, didn't we? The Spotify Rogan situation.

• 53:43Chris Williamson?

  Jonny, any tips for becoming a better writer, struggling with essay writing for med school? I'm going to pivot that to Yousef.

• 53:51Speaker 00

  Essay writing for med school? So I assume that's someone who's going to, who goes to Cambridge then, because that's the only-

• 53:59Chris Williamson?

  Speral tag.

• 54:02Speaker 00

  If it's essay writing to get into med school, then realise that your personal statement will not even be read by the admissions staff and everything hinges on the UK CAT score, which they don't tell you. And it's a basically an IQ test that they claim is socio-economically blind, but it's not because it's very much favours men from, white men from a private education background. But luckily you can reverse engineer the process. Do what I did. I increased my score from 645 to 795. So I increased my IQ supposedly by 1.5 standard deviations, which is not, that's not obviously possible, but it's just the fact that you

• 54:45Speaker 00

  can just hack the, the system. So, so ignore essay writing. If you're going to med school, it's not a skill that you need. Focus on the admission criteria that matter.

• 54:56Jonny?

  That's an example of the Scobie stream.

• 54:58Chris Williamson?

  Well, do you know what another example of the Scobie stream is? Yousef's connection was a little bit dodgy before, so I messaged him on iMessage on desktop saying, can you check your internet connection? And all that he's replied with is 89% 144 megabytes per second?

• 55:14Jonny?

  What's 89%? What's the percentage?

• 55:16Speaker 00

  That's the signal strength. Actually, that's a good life hack. Wi-Fi signal. It's a menu bar app that tells you your connection speed in real time.

• 55:24Chris Williamson?

  Jonny, hacks for when you are craving all the chocolate?

• 55:30Jonny?

  Tuna.

• 55:32Speaker 00

  Tuna.

• 55:32Chris Williamson?

  Tuna?

• 55:35Speaker 00

  Chocolate tuna.

• 55:36Jonny?

  Isn't tuna, I'm, you still know the answer to this. Isn't tuna, hasn't tuna got the same thing in or the same?

• 55:43Jonny?

  Something.

• 55:43Speaker 00

  Mercury.

• 55:46Chris Williamson?

  Well, is there a lot of mercury in chocolate? I hope not.

• 55:47Speaker 00

  Apparently, because Anthony, Tony Robbins, Johnny doesn't like it when I say Anthony Robbins.

• 55:52Jonny?

  Anthony Robbins, it just sounds like he's your uncle or something.

• 55:56Chris Williamson?

  Uncle Anthony.

• 55:57Speaker 00

  Good old Uncle Tony, um, had got mercury poisoning from eating swordfish every day. For some reason, he decided to do that. And he said he started to get like, um, psychiatric symptoms from it. And when he stopped, it went away.

• 56:11Chris Williamson?

  Geez.

• 56:13Speaker 00

  But tuna, I don't know about tuna and chocolate cravings.

• 56:16Jonny?

  I'll have to look that up.

• 56:17Chris Williamson?

  Do 20 pushups. 20 pushups will stop you from feeling hungry. Um, how do you find people interested in talking and debating the topics you cover? Same for you guys. Like, where do you find your podcast guests from?

• 56:31Speaker 00

  We just, we just ask people that we find, we want to talk to anyway, people that we're interested in having a chat with. And I think it's the same with you, Chris, isn't it?

• 56:39Chris Williamson?

  Yeah, just on the internet, existing on the internet or reading books or listening to podcasts.

• 56:45Jonny?

  I think it's a bigger question, which is why do you want to start a podcast? And then is this about podcast guests?

• 56:50Chris Williamson?

  How do you find people interested in talking and debating the topics you cover? I think it's like, how do you find guests?

• 56:57Jonny?

  So we, we, the, the way we pick our guests is like, who is the, who, who is listening to the podcast? Who is most relevant to that person? Who might they find interesting? What can we talk to them about? So like, we've had on the fitness podcast, like everything from like Kit Lachlan, who's like talking about a very specific aspect of like stretching meditation all the way through to like powerlifters. And you know, it's, it's like, what might that audience be interested in? And that's just the framework really.

• 57:24Chris Williamson?

  Who, uh, I don't think I've ever asked you this. Who would be a dream guest to get on the propane business podcast? From a like insight perspective?

• 57:37Jonny?

  Tim Ferriss.

• 57:39Chris Williamson?

  Tim Ferriss, insight.

• 57:41Jonny?

  What do you mean by insight?

• 57:42Chris Williamson?

  So don't, don't be asked about clout, not bothered about.

• 57:45Jonny?

  Asking them questions.

• 57:46Chris Williamson?

  Yes. Who would you want to learn from the most on the propane business podcast?

• 57:50Jonny?

  Jeff Bezos.

• 57:52Chris Williamson?

  Really?

• 57:52Jonny?

  Jeff, like Jeff Bezos, Warren Buffett.

• 57:56Jonny?

  Any billionaire, Elon Musk or Tim Ferriss?

• 58:01Chris Williamson?

  Youssef?

• 58:03Speaker 00

  Yeah, I think that's a pretty good answer.

• 58:04Chris Williamson?

  Tim's a great shout. I think he's having a bit of a bad time at the moment, man. He's back on antidepressants and...

• 58:10Jonny?

  He's running a lot of ads. He's running a lot of paid traffic.

• 58:12Chris Williamson?

  Well, you'd know, wouldn't you? Because you've got the plugin that tells you when Tim turns ads on.

• 58:19Jonny?

  Yeah, it's just a light that turns on in the corner of the room. Something I sent to Youssef, actually. He's got an ad running at the moment for 17 questions that changed my life. To download PDF, it is absolutely brilliant.

• 58:31Chris Williamson?

  Okay.

• 58:32Jonny?

  So if you see an ad from Tim Ferriss on Instagram or whatever, swipe up on it and get that. When you click on it, there's like five downloads, one of them's like five morning routines to win the day. 17 questions to change my life, one about fear setting.

• 58:45Chris Williamson?

  Just lead magnets?

• 58:46Jonny?

  Yeah, just PDFs, yeah.

• 58:48Chris Williamson?

  Cool.

• 58:50Chris Williamson?

  How would you distinguish fact from fallacy in an area completely unknown to you? Just ruthlessly use mental models. Hamlin's razor, Occam's razor, McGill's razor. And if it breaks any of them, fuck it off. That's it.

• 59:05Speaker 00

  We were talking about this yesterday, which is that whenever you see a news article and it happens to be on a topic that you actually have some specialist knowledge about, and you're like, this is bullshit. Like, come on, Daily Express or Sun or whatever, like, this is complete. And then you're like, oh, maybe all topics are like this for things that I don't know about. So I think look at the...

• 59:25Chris Williamson?

  That's such a scary insight, man.

• 59:27Speaker 00

  Really?

• 59:28Chris Williamson?

  Fucking hell.

• 59:30Speaker 00

  So it's like, look at the providence and think like, okay, is this a source that has some... And if you don't know what metrics to actually measure something against, then it's probably quicker and faster. Rather than trying to use your own bullshit filter, is to pick someone who has the specialist knowledge in that and ask them for some recommended sources of information and use that.

• 59:52Jonny?

  But because of how the information in any area is spread, it's almost a certainty that the commonly held belief in that area is incorrect.

• 1:00:01Speaker 00

  Yeah.

• 1:00:01Jonny?

  So if you just assume that the common opinion is incorrect and wrong, and look for the contrarians in the market, and like, look for the polarity in the market, and then listen to those people and form your own view.

• 1:00:13Chris Williamson?

  It's a lot of work. It's much easier to just go with what everyone says.

• 1:00:17Jonny?

  Yeah.

• 1:00:18Chris Williamson?

  Podcast, how to logistics, software, mic, headphone production, already gone through that. Top three guests, kind of already gone through that. Who stood you up last week? That was Michael Matzola, the director of Unacknowledged, Dr Stephen Greer's UFO documentary.

• 1:00:35Jonny?

  He's off finding UFOs, isn't he?

• 1:00:37Chris Williamson?

  He is. Yeah, well, maybe he's been abducted because he didn't fucking reply.

• 1:00:41Chris Williamson?

  Do you take any protein supplements, Johnny?

• 1:00:45Jonny?

  Not really. You used to, back in the day.

• 1:00:49Speaker 00

  I've, I've got some, but I'm not very religious with taking it.

• 1:00:52Jonny?

  I thought you were like Mr. Way.

• 1:00:54Speaker 00

  I was, but Dr. Way, yeah, it's, it's a, it's a much more convenient way of taking protein in. And I just see it as part of diet. I don't really, it's just a continuum of different food types rather than a supplement per se. Or, yeah, but.

• 1:01:10Chris Williamson?

  I haven't got room, based on what I'm eating at the moment. I've got 205 grams of protein that's just flat at all times. And I, I don't have room for a protein shake in that.

• 1:01:21Speaker 00

  You eat a lot of yogurt, don't you? Which is basically a protein supplement.

• 1:01:25Chris Williamson?

  The, that kvag, I can't pronounce it, which is white. No.

• 1:01:33Chris Williamson?

  It's not, it's not that.

• 1:01:36Jonny?

  Spell it, Chris.

• 1:01:37Chris Williamson?

  It's, so it's a special new type of quark, which is white chocolate flavour. I put it on my Instagram the other day. It's unbelievable. And the, I put the, I put the macros up on it, a pot of it, 17 grams of protein, four grams of carbs, 0.5 grams of fat.

• 1:01:57Jonny?

  Fine, sold. Can I get it? Do I have to get it from a supermarket? Or like, could I get like a big, like job lot on a pallet delivered?

• 1:02:04Chris Williamson?

  It's only got about a month, month and a bit of expiry, so I'd be.

• 1:02:09Jonny?

  That's fantastic.

• 1:02:10Chris Williamson?

  Yeah.

• 1:02:11Jonny?

  That's a great thing about there, isn't it? You get loads of cheese and yoghurt and you don't need to worry about it going after.

• 1:02:16Chris Williamson?

  Yeah, mint. If you had to tell someone to watch one Modern Wisdom podcast, what would it be and why? Lifehacks 201 was fucking brilliant. Start of the second season of Lifehacks was just, I think all the Lifehacks episodes are like such an easy intro into what's going on. It's a nice balance between just sort of quick paced stuff and banter and you can always take something away. And favourite Anjunadeep set was the episode 200, I think, by James Grant. That's from Jack Revel. I know that you've been on his livestream recently. Everyone needs to listen to Anjunadeep. If you need some music to work to, their podcast is phenomenal. Mark Dobson, what's next for Modern Wisdom? How far ahead do you plan? Where do you see it in a year's

• 1:03:01Chris Williamson?

  time? So next big thing is this Modern Wisdom Academy, which is going to be the summary service. I'm like just so, so fucking excited for that. I think it's an amazing project and it's going to mean that no one ever forgets what they hear again. How far ahead do I plan in terms of scheduling about a month and a half? So I'm booked out. This is recording this at the start of July. I'm booked out until the middle of August. I need to stop publishing three a week. I know that that might make some people sad, but it's like it's unsustainable for a very, very long amount of time. It's just so much work. And where do you see it in a year's time? I don't know, man. We did over half a million plays last month in June. So if the growth keeps on going, then it'll be, I don't care. It's just more of the same. Like keep finding interesting people, keep talking

• 1:03:46Chris Williamson?

  to them, keep having you guys on, hopefully not have to do this over Skype. Like, oh, did I tell you that I got my sofa recushioned? Have I told you about this? That is exciting.

• 1:03:56Jonny?

  I think you mentioned it, yeah.

• 1:03:57Chris Williamson?

  So I got a buddy, it will be, so if you want this service, it will be linked in the show notes below because it's fucking amazing. And I cannot believe Elliot Flack has created this new company where you send off the cushion covers from your couch. And then they use the covers to make a mould, then create a special

• 1:04:21Chris Williamson?

  Perfectly fitted new cushion for each of the different covers that you've got and then send back however many you need for each. So I got four bases, two backs, two corners, one footstool thing. And now I have a brand new set of cushions on my sofa perfectly fitted. And it looks like a new sofa. It's fucking amazing. It goes from being like a saggy old, like you love your sofa, but you don't want to, you don't, you're like, ah, then maybe the cushions don't fit so good. And it's outrageous, like ridiculous service and he turns it around in like a week. Couldn't believe it. That's phenomenal. Uh, have you got any good questions on your guys' side? Any cool stuff?

• 1:05:02Jonny?

  Uh, what side hustles do you each have?

• 1:05:07Chris Williamson?

  God, Youssef, I want to know this. Fucking hell. How long have you got? He's still doing the battery thing. Yeah.

• 1:05:13Speaker 00

  Still arbitraging batteries. Yeah.

• 1:05:16Jonny?

  Hold on, hold on. Are you really?

• 1:05:18Speaker 00

  No, no.

• 1:05:19Jonny?

  Right.

• 1:05:21Chris Williamson?

  It says everything that you had to check.

• 1:05:24Jonny?

  Well, because when he told us about this, I remember Chris's reaction was like, so that's what he was doing last weekend. He wasn't really busy with his girlfriend. He was like down in the factory in Slough and making sure there's the supply chain was still working. It wouldn't surprise me.

• 1:05:40Speaker 00

  Yeah. So no, I, my only side hustles is I'm, I'm trying to get a rental property currently. I have a side hustle as a doctor and we do, and we do propane, propane business, propane fitness and propane fizzness.

• 1:05:58Jonny?

  Fitness.

• 1:05:59Chris Williamson?

  Plus you trade.

• 1:06:01Speaker 00

  Trading.

• 1:06:02Chris Williamson?

  Trading.

• 1:06:03Speaker 00

  Trading. Oh yeah. Trading, of course. I mean, I, I see trading as a capital growth strategy rather than income strategy, but you're right. It should be included in there. No one's going to be, oh, well, your side hustle should technically be, yeah, like, let's include that.

• 1:06:18Chris Williamson?

  Johnny?

• 1:06:20Jonny?

  Uh, no.

• 1:06:22Jonny?

  I think you should just have one main thing.

• 1:06:24Speaker 00

  All in.

• 1:06:25Chris Williamson?

  Yeah. And hope for the best.

• 1:06:27Jonny?

  In fact, like having a side hustle just suggests that the main hustle is insufficient, which is the, that's the problem. So focus on the primary hustle being everything you need it to be.

• 1:06:37Chris Williamson?

  Would you not agree that multiple revenue streams is a safer way to?

• 1:06:41Jonny?

  You can diversify your revenue streams within the hustle. You don't need to diversify your revenue streams within, on a macro sense necessarily.

• 1:06:48Chris Williamson?

  Didn't you do a very expensive, very long trading course?

• 1:06:53Jonny?

  I did. Yes. I've not used it though. It's nice to know though. It's nice to know what you thought you didn't know and that now you know.

• 1:07:04Chris Williamson?

  And find out that Lex, that Lex needs to be here.

• 1:07:07Speaker 00

  Well, he depends what you class as well as, as a hustle, like a form of work of time for money, or what is a investment strategy? And, you know, most of them can be pretty passive, especially property, when you can just get everything managed and leave it to the experts.

• 1:07:22Chris Williamson?

  I had to pay a significant amount of money this morning to Newcastle City Council for that selective licensing thing that I warned you about.

• 1:07:31Speaker 00

  Awful.

• 1:07:32Chris Williamson?

  I got an email as we arrived at dinner last night, literally as I got out the car to say hi to Ben and got an email that said, by midday tomorrow, you need to pay us £2,000 so that we can process your licence. Like, don't email that on a fucking Friday night. Don't tell me that you need to give me £2,000 within like 15 hours or else a bad thing's gonna happen. That's just a shit way to start the weekend. Terrible way to start the weekend. The frugal heart concept. What are some little things that make you stupidly happy? That's a throwback to the Kyle Eschenroda episode from the other day. Throwing a tennis ball against the wall, frisbee and boomerang are both like, throwing anything, little children, dogs.

• 1:08:18Jonny?

  I think it's got to be something you can also easily catch.

• 1:08:21Chris Williamson?

  Mace, mace, steel mace.

• 1:08:25Jonny?

  You should have started doing like weighted club training.

• 1:08:29Speaker 00

  It's all over our Instagram. Yeah.

• 1:08:31Jonny?

  It's just good.

• 1:08:31Speaker 00

  Taking it really seriously.

• 1:08:34Jonny?

  It's like shoulder mobility, like lower body hypertrophy. It's a great way to.

• 1:08:38Chris Williamson?

  Johnny, here's one for you. What are your experiences with PEDs slash SARMs, if any?

• 1:08:43Jonny?

  Nada.

• 1:08:45Chris Williamson?

  Competing tested federations, bro.

• 1:08:48Jonny?

  We used to have shared a photo the other day of a guy who got really cross with us. So we, we for a long time shared this article, which was how we got lean, well, eating Haribo cheesecake and Pringles. And it just upset every personal trainer who was like, the only way you can do this is by like, lying or being on loads of drugs or, and then this guy that got really aggressive and accused us of, accused like Yusef, who's in a lot of the photos, he's like 74 kilos in the photos of being full of, full of drugs. It's like, we are both, at the time, we were both like sub 90 kilos.

• 1:09:24Jonny?

  It's a 200 pound rule, is it? I think Mark Bell has a 200 pound rule that like, anyone, anyone abs lean over 200 pounds is on drugs. Yeah. And he's like, he just stands there and goes, find me an exception to that rule. And it's pretty hard.

• 1:09:41Chris Williamson?

  Fair enough. Uh, how long have you been sober? Now 22 months, which is a lot longer than I'd planned. It was only going to be 18. Uh, not a question stumbled across the podcast in lockdown. Great work. Thank you, Marty Kimbo. How you met Johnny and you, Y O U Sef, uh, from Sam, um, through my housemate then, who was your guys' old business partner, Ben Tormey. And that was it. So you crack each other's backs and

• 1:10:11Speaker 00

  Love at first sight.

• 1:10:12Chris Williamson?

  And thought, fucking gonna be mates with them.

• 1:10:14Jonny?

  I want a bit of that.

• 1:10:16Chris Williamson?

  One favorite podcast each from you guys that isn't mine or yours?

• 1:10:25Speaker 00

  Tim Ferriss is just pretty good, to be honest.

• 1:10:28Chris Williamson?

  You seen his new Tools of Titans thing that he's doing?

• 1:10:31Speaker 00

  Ah, I'm halfway through one of them. Very good as well. I think it's just the audio book of the

• 1:10:37Chris Williamson?

  But he's put it onto Podcasties now, hasn't he?

• 1:10:40Speaker 00

  So clever. He manages to really squeeze the lemon out of all of his books and just like

• 1:10:44Jonny?

  Well, I feel like he made a podcast and then he's made two books from the podcast. And now he's doing a podcast of the books that's from the podcast.

• 1:10:51Speaker 00

  So impressive.

• 1:10:52Jonny?

  And then there's like YouTube content based on the books from the podcast. Like that man.

• 1:10:59Speaker 00

  What, I'm having a look at my podcast subscriptions here.

• 1:11:02Jonny?

  For me, to be honest.

• 1:11:03Speaker 00

  I feel like it's a boring answer for me to give, so let's see.

• 1:11:08Jonny?

  I listen to a lot of like very like specific business things that probably wouldn't be interesting to anyone.

• 1:11:14Jonny?

  Um.

• 1:11:16Jonny?

  So there's a guy called Dan Sullivan who runs a business called Strategic Coach that he's he's got a really good podcast. Each episode's like like thought processes for for business owners. Um.

• 1:11:29Jonny?

  Digital marketer podcast, pretty good for anyone who likes digital marketing. London real podcasts, really. I'm joking, I'm joking. Uh. Although it is on my list. Uh. Whoop podcast, pretty good actually as well.

• 1:11:44Speaker 00

  Is it?

• 1:11:45Chris Williamson?

  Yeah. Well, Ahmed's got good reach. The CEO's got like fucking good access to people. Um. Yeah, Seth, anything from you?

• 1:11:57Speaker 00

  So actually, from looking at my podcast subscriptions, it seems like I'm I'm more listened to specific episodes from a variety of thingies rather than a single source.

• 1:12:08Chris Williamson?

  Yeah, it's interesting.

• 1:12:09Speaker 00

  More of a.

• 1:12:10Chris Williamson?

  Yeah, I don't think I think that's very rare in the podcasting world. I think most people put their faith into a host or a show. And then just allow that because you can't you can't really listen to unless you're doing it your way and specifically.

• 1:12:24Speaker 00

  Sniping out.

• 1:12:25Chris Williamson?

  Out. Yeah, exactly. Like fishing line goes out and then you find the thing and whatever. Like you it's too effortful to go and I'm gonna have that guys on this podcast. He'll be interesting and they'll be interesting and.

• 1:12:37Speaker 00

  I think I'm very lucky that I've got friends that are really into various podcasts and they kind of curate and send me single episodes and so I've just got.

• 1:12:46Chris Williamson?

  Can we pull back from the brink from Sam Harris yet?

• 1:12:49Speaker 00

  No.

• 1:12:50Chris Williamson?

  Oh, mate, it's.

• 1:12:51Speaker 00

  Right, I'll stick to the C.

• 1:12:52Chris Williamson?

  The most sense.

• 1:12:53Speaker 00

  Case in point here.

• 1:12:54Chris Williamson?

  The most sense making that you're ever gonna see around what's happened this year.

• 1:12:58Speaker 00

  Can we pull back from the brink?

• 1:12:59Chris Williamson?

  Yeah, fucking phenomenal. Um. Do you have a list of all the books you have read so far? Uh, yes, at amazon.com, uh, sorry, amazon.co.uk/shop/mordenwisdom. Go and see everything. Been alcohol free seven months. Friends involving me less because I don't drink fuck these friends off or show them I don't need alcohol to enjoy myself it's tough when you have no close friends that are on a similar wavelength fucking good question man meaningful question uh there's this quote from James Clear where he says um shared values and expectations dictate behaviors within the tribe often changing your behavior behaviors requires you to change your tribe and that's just if your friends are

• 1:13:42Chris Williamson?

  any friends with you when you're getting yourself pissed and destroying yourself along with them then you need better friends like they're supposed to be supportive of you no matter what you're doing and if the only time that they're prepared for you to be a part of it is if you're drinking the same stuff that they're drinking they're not really that good mates but that the denominator between you there is the fact that you drink the same drink I'm fucking hell like that's like you saying that you go for a drink like go on a day out with your dog because that also drinks water like that's there's not a very high bar to set um when did you actually start reading so much and get interested in personal development has it always been that way for you Yusuf have you always sort of been an introspective sort of because for me

• 1:14:27Chris Williamson?

  it wasn't maybe until my late twenties like maybe 26 or 27

• 1:14:30Speaker 00

  that yeah there was no dramatic moment for me where I was like oh I need to kind of question things and but it's been like a slow burner and it's it's accelerated over the last 15 years I do know many people that have just been like flat and then suddenly just gone balls in on it which is really interesting and I I'm so fascinated by what is that precipitating moment that causes someone to just go like oh I've been a waste man for the last 10 years right I'm gonna completely change direction

• 1:14:59Jonny?

  I think it was it was fitness for me I think I think it was being overweight as a kid and then you're like right I need to get a handle on this and then before you know it you're sort of like reading things or like I can remember listening to podcasts when like the way you'd listen to a podcast on your phone in some instances was you had to like go on to the like the web hosted file and play it on like the native player

• 1:15:23Speaker 00

  on the webpage

• 1:15:24Jonny?

  on the webpage and it was really like jerky and the audio was terrible and there was something called the fit cast where this guy had I think it's called Kevin can't remember his name but the fit cast was like one of the first podcasts in the fitness industry he had loads of people on there and through that podcast I was introduced to loads of different people And then you hear about these things, like you hear about Tim Ferriss and then he introduces you to loads of people and you suddenly become aware of all these things. I think that's how, that's certainly how it started for me and probably how it's still going for me. You like access someone's world and then they introduce you to five new people who introduce you to five new people and.

• 1:15:58Chris Williamson?

  I don't know many people that tumble down the rabbit hole of new creators as effectively as you do. Like you just.

• 1:16:07Speaker 00

  What do you mean?

• 1:16:08Chris Williamson?

  Just so Johnny will stumble on someone. I don't know whether it's because you have this, you, you, you do tend to kind of listen to people like Tim who inevitably have quite a dispersed guest influx. But then you, you do sometimes like fucking, I know Sam Ovens is not like underground, but like you, you've gone very, very into him, right?

• 1:16:34Speaker 00

  I see. But the people who Johnny follows as well are so like, like Nick has mentioned Sam Ovens and all that, they're all, they're a very, like they, they don't have mass appeal.

• 1:16:43Chris Williamson?

  Yeah.

• 1:16:43Speaker 00

  For people outside of that niche at all.

• 1:16:45Jonny?

  Well, that's, that's just the thing that I always talk about, which is like, I'm always looking for what is the, what is the bottleneck and how do I, how do I fix it? And who can I follow or listen to who has the answers to that bottleneck? So that you end up like listening to some really weird shit, frankly.

• 1:16:59Speaker 00

  Going out and being like a mass fan of like a certain plumber that can fix a certain type.

• 1:17:04Jonny?

  A certain problem. Yeah.

• 1:17:05Speaker 00

  You bet.

• 1:17:06Chris Williamson?

  Very.

• 1:17:06Speaker 00

  Like all in on him.

• 1:17:08Jonny?

  Hmm.

• 1:17:08Chris Williamson?

  Um, my sleep quality is atrocious. Any tips on improving this area in general, please? From Benny Hads. Yusuf, what's the, what's your top line sleep tips?

• 1:17:21Speaker 00

  Top line sleep tip. So Chris is a big proponent of sleeping with your phone outside your room. I think most people can't rely on the motivation or willpower immediately on waking to, to kind of start not playing with their phone immediately and tanking the first half hour of the day. And I think how you treat your morning and how you treat your evening are really important. Stop caffeine. I have definitely seen both ends of the caffeine spectrum. When I was working in finance, I was eight hundred milligrams a day, which is equivalent to kind of ten cups of coffee. Uh, eventually just from caffeine pills. And I was just propping myself up. I was like, you know, that Dali painting where there's like, there's a cloth, like a wet

• 1:18:03Speaker 00

  cloth that's all got holes in it. It's just held up by sticks and it's just like that. Like, that was me just with caffeine. Then I went cold turkey for a few years. On reintroducing caffeine, started falling asleep during the day, which I'd never had done previously. And I think this is just because caffeine has such a long half-life, ten hours or more for it to just be half the level in your system, that it will absolutely affect your sleep quality. And you always get these hard bastards that are, oh, no, it doesn't affect me. Like, I can sleep. You're like, okay, you might not feel like it does, but guarantee if you quantify it, it just will. So get rid of caffeine. You won't need it when you go long term. Johnny has a great protocol for how to do that, like without, in the most painless way,

• 1:18:47Speaker 00

  by progressively introducing more decaf.

• 1:18:50Chris Williamson?

  Is that proppinfitness.com slash caffeine?

• 1:18:53Speaker 00

  It is.

• 1:18:54Chris Williamson?

  Oh, fucking super fan here.

• 1:18:58Speaker 00

  And then also have a bedtime routine. So the big problem for for workaholics like us is that you have open loops and you don't set clear boundaries. It's like eleven PM, you're like, I'll just quickly check my email. Just check. There's no like urgent stuff. And then you're like drawn in or you open stuff that you're like, oh, I need to get that done tomorrow, whatever. Six PM or seven PM, whenever you finish your workday, dump everything into your capture process and have a plan tomorrow, today habit. Then shut down your computer. If you want to be a real monster, you can use cold turkey or frozen turkey, which Johnny uses. To just not allow you back on your laptop until the morning and put your phone in a box.

• 1:19:42Speaker 00

  And then just use that evening time to spend time with friends and family and fully get into your body, go for a walk, like have a context switch. And basically nail the evening, nail the morning, you'll sleep better.

• 1:19:55Chris Williamson?

  I love that. That's really, really good. Can we get a life fails 201? We absolutely can. We, we've only done one life fails episode, which is just all of this like things that we've tried where we fucked up. Obviously, life, life hacks is like the evolution of things that we think are good. But they're far less entertaining than when you tried the liquid only protein shake diet or the whatever it might be, you know, like the million other. Are you going to the bathroom again, Yusuf?

• 1:20:24Speaker 00

  I am.

• 1:20:24Chris Williamson?

  Okay. Can you please mute the microphone?

• 1:20:27Speaker 00

  I'm having bladder time. Yeah, I'll mute.

• 1:20:29Chris Williamson?

  Thank you.

• 1:20:29Jonny?

  It's weird, isn't it? How you and I always manage to go the duration of a podcast without needing to go to the toilet and Yusuf never manages.

• 1:20:36Chris Williamson?

  Arabic bladder, man.

• 1:20:38Jonny?

  Yeah, that's what it is.

• 1:20:39Chris Williamson?

  I have a day off tomorrow. Where do I start with your content if I am just finding you? I think

• 1:20:45Chris Williamson?

  how to survive university is a great episode. The life hacks 201 is an amazing episode. Or if you want something a little bit deeper, the Aubrey Marcus number 117 is a fucking banger. Any tips on hunger cravings, hitting my macros, but still feeling hungry and want more? Johnny?

• 1:21:04Jonny?

  Fizzy water.

• 1:21:08Jonny?

  Fizzy water. If you're doing, I think when people do, if it fits your macros, they start, they take the mix too much. They lose structure. They lose like consistent mealtimes. They lose food volume. They lose micronutrition fibre. So the danger with macros is people go so far, people have had a meal plan. And then they think, right, I don't need a meal plan. I'm just going to do macros now. And that loses all the structure, which loses all of the like ingrained hunger patterns and hunger cues. So I would suggest. Look at what your macros are. Build out a day of eating in my fitness. I'll have a plan for that. Try and fit in like fruit and vegetables. Try and fit in fibrous foods, single ingredient,

• 1:21:50Jonny?

  unprocessed foods. Have some variety and things you like, but try and stick to that as much as you can and try and eat at the same time as much as you can. And then have like fizzy water and stay busy. Because often when people have this problem, it's because they're trying to fit like protein pancakes and protein syrup and quest bars and like sugary foods in and then realizing actually eating those things doesn't do much for my hunger. It makes things I'm focused on food all the time and I'm more hungry.

• 1:22:15Chris Williamson?

  That's great, man. I just buying every three days, buying a big bag of baby spinach and ripping it up and throwing it into every meal is like the easiest. Yeah, just add some fucking volume in there. Asda have frozen carrot and swede mash, 500 grams of carrot and swede mash. And it's it there's no calories in it. 500 grams of food and it's about 200 cows, half a kilo volume of food. And it goes with it goes with it's not it's not potatoes carrot and swede. But yeah, unbelievable. If you had to recommend one book for someone to read, what would it be and why? We can all answer this one. Johnny, what do you reckon? Can be on anything.

• 1:23:05Jonny?

  Atomic habits, probably.

• 1:23:07Chris Williamson?

  Fuck.

• 1:23:09Jonny?

  We were talking, was that yours?

• 1:23:10Chris Williamson?

  Yeah, it's just so fucking good, man.

• 1:23:13Jonny?

  We were talking about this on the we were interviewed the other day about like, what books would we recommend and talking about reading? And the answers I gave were like, books that are operating systems. So like, Atomic Habits, if you like, you can you apply what's in Atomic Habits. If all you did was apply what's in Atomic Habits, it's like a master level upgrade to everything. So like, suddenly, everything else you're trying to do in your life is easier or better or more consistent. And then the same for things like the Deep Workbook, or Digital Minimalism, or getting things done. Like, stuff like that is like an entire, like, operating manual for a certain thing. Yeah. Versus a lot of books are like a single concept that like help one thing, but don't

• 1:23:58Jonny?

  necessarily help everything. So I look for like system level upgrades. So Atomic Habits would be the base of that pyramid.

• 1:24:03Chris Williamson?

  That's, that's a really good one.

• 1:24:07Chris Williamson?

  One book for someone to read, I think The Forgotten Highlander by Alistair Ercart. If no one's, like, it's an easy book, it's a storybook, basically, like, real life, but storybook. And it just totally reframes anyone suffering. If you think that you're having a bad time, read The Forgotten Highlander by Alistair Ercart, and you'll realise that you could, there are people out there that have suffered more than you can possibly believe. This guy was captured by the Japanese and basically had dysentery for five years and built the bridge over the River Kwai and got locked in tin boxes and then locked on death ships and then got knocked off his feet by the after blast from Nagasaki and then kept quiet about it because the army told him to for like 50 years and then wrote this as his

• 1:24:49Chris Williamson?

  memoir as a call to arms for what the Japanese government had done. Like, just read, read that book and it'll, I think, I'm gonna guess, because Yusuf's still muted, that he's still weeing. Is he back? Are you back?

• 1:25:00Speaker 00

  I'm here.

• 1:25:01Chris Williamson?

  You've done that thing again where you've put Kermit the Frog behind you, haven't you?

• 1:25:05Speaker 00

  Is he behind me again? Every, whenever I'm recording, he just, I think he must live in the bathroom, he must have. Oh, God, right.

• 1:25:13Chris Williamson?

  You've done it.

• 1:25:14Speaker 00

  Let's get rid of him.

• 1:25:15Chris Williamson?

  You've done it again. This is another episode, this is two episodes in a row.

• 1:25:20Speaker 00

  I just wanna make it into the trailer.

• 1:25:22Chris Williamson?

  What you, ah, for fuck's sake.

• 1:25:25Speaker 00

  Annoyingly, there was a really good picture of Kermit bent over, spreading his, um, his, like, pocket. But it's out, the ratio is all off.

• 1:25:37Chris Williamson?

  Oh, wow. I'm glad that from a quality perspective, it wasn't going to be used for the background.

• 1:25:43Speaker 00

  That was the reason.

• 1:25:44Chris Williamson?

  Yeah, I know.

• 1:25:45Speaker 00

  To pixelate.

• 1:25:46Chris Williamson?

  Yeah. What's your favourite part of being a podcast host? Giggles 81. It's, it's like, it's so unfair that we all get to speak to the people that we do. Like, if you asked all the different guests that you've had on Modern Wisdom and on Propane Fitness, Propane Business over the years, to spend an hour doing a one-to-one coaching call where you're allowed to ask them whatever you want, we would be millions of pounds in debt. But to get James Clear's time for an hour, or Aubrey Marcus, I know for a fact Aubrey Marcus is a couple of grand an hour to get him to do a coaching call like or Ben Greenfield's like literally one of the most expensive, well-known coaches on the planet. Like to get these people's time and you just get to ask them whatever you want.

• 1:26:31Chris Williamson?

  But oh Ben, my knee, so my knee hurts a little bit on the kind of on the outside. Like, have you got any, would you rub CBD on it? Like, you know, you can just ask them whatever you want. So I think that like it is very selfishly, it's just a personal development.

• 1:26:46Jonny?

  That's why we started the podcast. Like seriously, that was the reason we started the program. We wanted to interview John Kiefer, who just released car backloading. And we got.

• 1:26:54Speaker 00

  I had loads of questions about hormone sensitive lipase and fatty acid synthase for him. And we just called him up at what, like three in the morning for him or whatever. And we're just like, John, um, why don't you? He was like, uh, okay. We can talk about that.

• 1:27:12Chris Williamson?

  Masks. How do you feel about reverting to nightclub Chris when required? That's going to be interesting. I don't know what's happening with club nights at the moment.

• 1:27:21Chris Williamson?

  Like it's just, we were in, let's say we went out for dinner last night. I'm pretty certain, I don't, I don't know how legal what we did last night was.

• 1:27:31Speaker 00

  Is it that they can justify that it's because it's a test run or it's a practice run and it's a private event?

• 1:27:37Jonny?

  Ben had a really complete explanation for us. I think he'd made it up, but it was like, yeah, that sounds right there.

• 1:27:44Jonny?

  So.

• 1:27:44Chris Williamson?

  Was that the explanation?

• 1:27:45Jonny?

  It was like, um,

• 1:27:49Jonny?

  I don't know how much I can say. Can I talk about it as much as I want?

• 1:27:52Chris Williamson?

  Yeah, but just don't, just don't say the name of the place in case we get into trouble.

• 1:27:56Jonny?

  Like no money changed hands in this situation. It was all like socially distanced and there was very few people there and it was, yeah, I was testing the systems. Cause obviously if they were shut and then just today opened to the public and hadn't tested any of those processes, it would be a nightmare. You're more likely to get into trouble if you don't test it.

• 1:28:18Speaker 00

  Food hygiene and.

• 1:28:19Jonny?

  And then let everyone in.

• 1:28:20Speaker 00

  Yeah.

• 1:28:21Jonny?

  I think about that. I mean.

• 1:28:23Speaker 00

  So speaking of which, um, I went for a burger somewhere in Yom and on the way out, as I was paying, I saw they had a food hygiene rating of zero, which I've never seen before.

• 1:28:33Chris Williamson?

  The La Mascara next to Tuptup Palace had that.

• 1:28:38Speaker 00

  Amazing. Like, what do you have to do to get zero?

• 1:28:40Jonny?

  Did you eat the burger?

• 1:28:42Speaker 00

  It was all, it was after I'd eaten. It was quite a nice burger, actually, but.

• 1:28:47Jonny?

  Did you have any, any symptoms?

• 1:28:49Speaker 00

  No. Got away, it's got free.

• 1:28:52Chris Williamson?

  Um, we've got some great questions that I've totally missed at the bottom here. Um, funniest gym story from Tianan.

• 1:29:02Speaker 00

  I've got a bad one, but I don't know if it's even podcast appropriate.

• 1:29:05Chris Williamson?

  Fine. Well, I mean, that, that means it's definitely podcast appropriate. Hit us.

• 1:29:09Speaker 00

  So I, for some reason, was wearing swimming shorts to go to the gym. And they don't, they have a fly that's just like a flap, so there's no zip. And I was going commando and it was only when I got back into the changing room, having finished my session, that I realised I'd like just.

• 1:29:31Chris Williamson?

  The old chap had popped out.

• 1:29:33Speaker 00

  Yeah, awful.

• 1:29:34Chris Williamson?

  What, what, just, just.

• 1:29:35Speaker 00

  The old chap.

• 1:29:36Chris Williamson?

  End. Just. Belated.

• 1:29:40Speaker 00

  And it was looking quite, quite colourful, um, shorts. So I'm hoping that the contrast won't have been too obvious.

• 1:29:47Chris Williamson?

  That's fucking bad.

• 1:29:48Speaker 00

  But like, that's, that's where you're riding the line of being put on a, a list.

• 1:29:53Jonny?

  Yeah, being stored in a register. I think most people would assume you'd be able to feel that. But I'm getting.

• 1:30:09Speaker 00

  That's why it's not podcast appropriate.

• 1:30:11Chris Williamson?

  Right. Uh, Johnny, have you got any funny stories?

• 1:30:18Jonny?

  So it's not, it didn't happen in the gym. It's also similar, very similar to Yusef's story and it's about Yusef, but I witnessed it. So it was the first competition we'd ever been to. It was a weightlifting competition. And you're supposed to wear a singlet and turn up in a singlet and be like, you know, it's weightlifting is quite serious. There's quite a lot of rules. And Yusef got on the platform to, to do his first snatch or clean and jerk in like tracksuit bottoms and t-shirts. And he was about to lift and the judge was like, whoa, whoa, whoa, whoa.

• 1:30:46Chris Williamson?

  Screw me, sonner.

• 1:30:47Jonny?

  You can't dress like that. Like, you need shorts. We need to see that you're not like wearing anything supporting underneath. So you said just took his trousers off and he just had boxers on.

• 1:30:56Speaker 00

  Pink Vodafone boxes.

• 1:30:59Jonny?

  Vodafone.

• 1:31:00Speaker 00

  Promotional boxes, bright like fluorescent pink. And then the judge, like she was, she said something like, are you mocking me or something? And I was like, well, no, like, what do you want me to do? Like, you said, take off my trousers. So. And then one of, one of the coaches, um, ran over to this like 10 year old boy and just shouted, I'm take off your trousers, take off your trousers. And like whipped his trousers off and like gave me his little shorts or something. And then, yeah, was allowed to lift. A single red light from that judge who was already miffed, obviously, but made the snatch.

• 1:31:36Jonny?

  I feel like there'll be, there'll be so many of these stories if we're really sat and thought about it.

• 1:31:39Chris Williamson?

  Life fails, man. Let's, let's, let's.

• 1:31:41Jonny?

  Happened at gym.

• 1:31:42Chris Williamson?

  We'll do another life fails and we'll, we'll throw through that. I don't know. Funniest, funniest gym stories. There's like tons of stuff happens in CrossFit. There's like, um, loads and loads of like random things go on, but I don't tend to, I don't tend to do that many fails or that much.

• 1:31:59Speaker 00

  It seems like there'd be such a high percentage of fails in CrossFit because you've got so many moving parts, such chaotic.

• 1:32:05Chris Williamson?

  People like clipping themselves in the chain with a bar and stuff. Seen people that open their heads up on barbells or, um, when, if you have a rig that's got staggered height bars. So you can imagine you've got one bar, another bar above it, and then a third bar that's in the middle of those two heights and sent out this way. If you jump onto the bottom one and face outward, if you try and do a kipping pull up, you actually end up, no, no, you go front of head into the medium, medium height bar, um, which is brutal. Like people doing, doing workouts where they've run out of chalk, but they're, they're still working through stuff.

• 1:32:44Chris Williamson?

  And if you're doing a kipping pull up and you lose at the top of the kip, if you lose your grip, you're just like a cat, you know, like perfectly horizontal, four feet, uh, 10 feet off the ground and you gotta try and do the, you gotta try and do like the twist, which is obviously quite challenging.

• 1:33:01Jonny?

  I've just remembered one. I can't believe, and there's a video of this and it's, it's one of the funniest videos I've ever seen. And it's of the guy trying to spot Yusuf on a bench press.

• 1:33:11Speaker 00

  Oh, God.

• 1:33:12Jonny?

  You must have seen this, Chris. Yusuf's doing like a rep out Seth and he's going like, how can you spot me please mate? And then on every rep, this guy holds on to the bar and Yusuf's going like, he's going like, no, no, no, no.

• 1:33:27Jonny?

  Leave it, leave it, leave it.

• 1:33:30Jonny?

  He's like shouting at this guy. On every rep? On every, like, it's at the point, I can't believe you've not seen this. Never seen it. It's hilarious. And then he stands up and goes, cheers mate, and walks off.

• 1:33:42Speaker 00

  Thinking, I'm never gonna ask this guy again.

• 1:33:43Jonny?

  So after he's like going, and the guy tries to re-rack the bar, shouting progressively louder at him, leave it.

• 1:33:51Speaker 00

  We, we have had a few of these. So there, there's one that, there's two that Johnny's, Johnny's had. One is, um, in David Lloyd, a man runs up to try and save Johnny. Even though like he was, he was struggling a bit with the rep, it wasn't like imminent danger. Guy runs over and he's got like a metre of wet tissue like coming out of his shirt and it just like comes on Johnny's face. Guy basically teabags him. And it's like, that's more unsafe than if you just let him do what he's doing.

• 1:34:16Jonny?

  I, I racked the bar and sat up and the guy had like done nothing, but on my face still was his sweaty tissue. Again, this is on video.

• 1:34:26Speaker 00

  And the, the other one, also in a David Lloyd, was, um, Johnny doing a front squat with 140. Um, back in the day. And this guy comes over and in a very thick South African accent goes, you're not playing. Johnny goes, I'm sorry. He goes, I say you're not playing. How much is that? And Johnny's like, 140. He's like, pounds. Johnny's like, yeah, okay, pounds.

• 1:34:50Jonny?

  There's also another one in a David Lloyd where I had just missed a 230 kilo squat. So like, and that's like missing after giving it a really good try. So it's like, it's a very intense experience, like very peak experience. Just dumped it forward, big bang, stand up and this guy goes, tell you what mate, never trust a garage.

• 1:35:12Jonny?

  Like, never trust a what? Never trust a garage. And then he just tells me for five minutes, this story about how he had a bad experience with the garage. And like his mate, his mate's a mechanic and his brother owns a garage. And I was just like, fucking hell, like, I'm just coming out. I've almost lost consciousness.

• 1:35:28Speaker 00

  Standard bloke that's just got off the phone with a garage and just wants to just vent to some person's disease.

• 1:35:33Jonny?

  And I was near him. See, this is what I mean. We should, it's the sort of thing we should keep a list of.

• 1:35:38Chris Williamson?

  Really elaborate on, yeah.

• 1:35:40Jonny?

  But you need a link to the video of Yusuf.

• 1:35:42Chris Williamson?

  Just put, just send it to me. Dean.

• 1:35:45Jonny?

  It was unlisted for ages and I've made him, I made him list it.

• 1:35:49Chris Williamson?

  Okay, what's, that was at 1:30. Okay, so Dean, it'll be on there. If you want to go and see that, just watch it on YouTube, 1:30. Yusuf's, Yusuf's found the video link and put it in immediately.

• 1:35:59Jonny?

  It's in Alfred. What's the, what do you search for in Alfred?

• 1:36:02Speaker 00

  Leave it.

• 1:36:06Chris Williamson?

  Leave it, leave it.

• 1:36:11Jonny?

  I'm so excited for you to watch it, Chris.

• 1:36:13Chris Williamson?

  I'm, I'm really, really excited. Uh, best app for tracking compound lifts?

• 1:36:20Jonny?

  Gravitas. Yusuf's gonna say Heavyset and he really believes he's right, but he's wrong.

• 1:36:27Speaker 00

  Yeah, it depends on you. So, um, for Johnny, if you period, if you're following a periodized program, Gravitas, if you're just aiming for total volume, Heavyset.

• 1:36:40Jonny?

  Gravitas does an RPE based tracking as well, which is quite unique.

• 1:36:43Chris Williamson?

  That's clever.

• 1:36:44Jonny?

  So like you track.

• 1:36:45Chris Williamson?

  Is it free? Can't be free.

• 1:36:47Jonny?

  There's a free version. And it gives you loads of analytics. So like you say, I did 100 kilos for five at a nine. It calculates your estimated one rep max, then tracks your estimated one rep max over time.

• 1:36:58Speaker 00

  I'm gonna download Gravitas.

• 1:37:01Chris Williamson?

  You've opened the loop.

• 1:37:02Speaker 00

  I'm sure I have in the past, but.

• 1:37:04Chris Williamson?

  Really, really opened the loop.

• 1:37:07Jonny?

  Is that just to tell me I'm wrong? And that Heavyset's better?

• 1:37:09Speaker 00

  No, I'm, I'm an open minded guy. I, you know, I'll try.

• 1:37:14Chris Williamson?

  You got a fly?

• 1:37:16Speaker 00

  Yeah. Big, big like, oh, what do you want, kind of fly as well?

• 1:37:24Jonny?

  What's up, Tom?

• 1:37:26Speaker 00

  Alex, talking about a bumblebee in his, in his room.

• 1:37:34Jonny?

  Someone trying to break in? And he scared them off by going, what do you want?

• 1:37:43Jonny?

  Yeah, I speak like I'm one of the Mitchell brothers from EastEnders. They won't, they won't break in.

• 1:37:48Speaker 00

  Yeah, I've just remembered some more life fails. I'm gonna have to just write this down while we're on here.

• 1:37:53Chris Williamson?

  Favorite slash most used hack ever? And first thing you're all doing straight after lockdown. First thing I'm going to do is pick up a barbell because I'm fucking sick of dumbbells. I've only got dumbbells in the house and I'm so, so sick of them. I really just want to do a standing strict press or a bench press. Like, they're just such nice movements.

• 1:38:16Jonny?

  It's interesting that that's the thing you've got a craving for, like an overhead press, desperate.

• 1:38:21Chris Williamson?

  I really, really just want to do an overhead press.

• 1:38:24Jonny?

  Do a bench press.

• 1:38:25Speaker 00

  I think doing a standing strict press, just an embracing of like the simple pleasures in life. It's just so nice and simple. Can't mess it up.

• 1:38:34Jonny?

  A hover head press.

• 1:38:35Chris Williamson?

  To hover, to hover head. What are you doing? First thing you're all doing straight after lockdown? First thing you're doing after lockdown, Johnny?

• 1:38:43Jonny?

  I don't know. I would have said like, go for dinner. I'd go to a restaurant, but we've done it now. So I'll go back to lockdown.

• 1:38:49Chris Williamson?

  But maybe we did it. Yeah, fuck it. We can go back in for another six months. Seth, anything? Or it was it dinner was actually probably like super, super high on my, and last night was, last night was like four hours. We were like the last, the final people in there as the cleaners were coming in around.

• 1:39:05Speaker 00

  That's the thing I really missed, just being able to spend time with lots of people. I mean, I hosted a barbecue yesterday, so that was a

• 1:39:13Chris Williamson?

  You are this very, very social. Your social quota for July is finished already, isn't it?

• 1:39:19Speaker 00

  Just used up. Yeah.

• 1:39:21Jonny?

  Done.

• 1:39:22Chris Williamson?

  Uh, favorite slash most used hack ever. Throw it outside of the bedroom for me. Like, it's the biggest change in life quality.

• 1:39:31Chris Williamson?

  Uh, immediately, I think. Maybe speed up trackpad as well for digital stuff.

• 1:39:36Jonny?

  Yeah, that's a good one.

• 1:39:37Chris Williamson?

  Like, put your trackpad speed at a hundred percent and, and just watch your life change.

• 1:39:42Speaker 00

  Have we talked about the fact that there's a patch you can get that allows you to take it up a new spectrum?

• 1:39:47Chris Williamson?

  Better touch tool, isn't it?

• 1:39:49Speaker 00

  Maybe better texture. There's a, yeah.

• 1:39:52Chris Williamson?

  It's not done by percentages either, isn't it? It's just like some arbitrary descriptor.

• 1:39:58Speaker 00

  Long of Nick.

• 1:39:59Chris Williamson?

  Very, very fast. Like, are you sure this has permanent consequences?

• 1:40:04Speaker 00

  If you put it too fast, you actually can't then disable it because every time you try and get the button to.

• 1:40:10Chris Williamson?

  It does have permanent consequences.

• 1:40:13Jonny?

  What, so you wouldn't be able to move your fingers a smaller distance?

• 1:40:19Speaker 00

  You've made the trackpad not need to be this big anymore, but it's just that big.

• 1:40:24Jonny?

  Because that's all it's really doing, isn't it?

• 1:40:27Jonny?

  Frightening.

• 1:40:28Chris Williamson?

  Favorite slash most used hack ever, Johnny?

• 1:40:31Jonny?

  I don't know. Leave me alone. Leave me alone.

• 1:40:35Speaker 00

  Alfred.

• 1:40:36Chris Williamson?

  Nice.

• 1:40:37Jonny?

  It's probably something like that, yeah. It's all, the best ones are always, as you said, Grace, there are always the ones you forget that you do.

• 1:40:43Chris Williamson?

  Would you have not been making your own fizzy water?

• 1:40:46Jonny?

  Fizzy water, that's, to be honest, that's been a big upgrade.

• 1:40:50Chris Williamson?

  What's, what's your most listened back to episode? Have you ever listened back to much of the Modern Wisdom stuff that we've done?

• 1:41:00Jonny?

  Yeah, it's always the ones that have funny moments in them I can remember. So like the Business 101. I think it's one of the.

• 1:41:07Chris Williamson?

  Entire series was.

• 1:41:08Jonny?

  I think the Business 101 is one of the funniest episodes we've done because all of the little, little itty bitty stories come out, like the batteries. Um, it's all, it's when, it's when we do a podcast and Youssef says something that we didn't know about Youssef. And it's something really, so like the Mortal Kombat thing, brilliant. I didn't know you did that. You have a problem with it? It's like a thing that, like, you probably think about, like, once a fortnight. And I have no idea. So that one, yeah, sometimes, but it's a bit weird, isn't it, listening back to yourself? Like, it's a bit, it's a bit strange.

• 1:41:41Chris Williamson?

  So someone linked me the other day to a Tim Ferriss article where he talks about, he listened back to every podcast that he did and wrote down all of the vocal tics and superfluous language that he used. And that's.

• 1:41:57Chris Williamson?

  Something I do a bit, I have to, because there's no one quality control checking the audio on my end. So I have to kind of at least listen in part to every episode, just to make sure that I haven't forgotten something, that there was a connection dropout or something happened or whatever. So I listen back a fair bit, but being more deliberate with that would probably be better for making me a more efficient podcaster. Coming toward the end of my questions. Now, greatest quote that you've applied to your life in a positive way from Jay Gibson. Everybody wants to be a bodybuilder, but nobody wants to lift no heavy ass weight.

• 1:42:31Speaker 00

  So much depth in that quote. It's incredible.

• 1:42:34Jonny?

  Yeah. He's enlightened me. Ron Coleman. Yeah. R.com.

• 1:42:38Chris Williamson?

  Have you listened to him on Joe Rogan?

• 1:42:41Jonny?

  No.

• 1:42:41Chris Williamson?

  He just went on Rogan the other week.

• 1:42:43Jonny?

  Oh, really?

• 1:42:46Jonny?

  He's a, I mean, he's ahead of his time. Anyone who can, who can approach 700 pounds on a barbell and not take it seriously isn't.

• 1:42:55Speaker 00

  In a yellow banana suit as well.

• 1:42:57Jonny?

  Hero. I think people just don't, people don't appreciate the state of mind that someone has to be in to not take that seriously.

• 1:43:04Chris Williamson?

  To get under 700 solid ass pounds.

• 1:43:08Jonny?

  While screaming, shouting. Sad death pound. And like, he's just, it's fantastic. What a hero that man is.

• 1:43:16Chris Williamson?

  I'm doing two.

• 1:43:17Jonny?

  I'll do two.

• 1:43:20Jonny?

  Brilliant.

• 1:43:22Chris Williamson?

  Any more questions that you guys have got on your side that you think are good ones that we could finish on?

• 1:43:27Speaker 00

  We've got quite a lot, so I think we might need to do a separate one. Because otherwise this podcast will go more than two hours.

• 1:43:33Chris Williamson?

  Seven, 75 hours.

• 1:43:35Jonny?

  How do you come up with affirmations? Find them so cheesy, hard to make them meaningful?

• 1:43:39Chris Williamson?

  Oh, on the six minute diary. Yeah, that's a, so I'm actually doing the love yourself like your life depends on it process from Kamal Ravikant at the moment. I've done that this year. So every day I've come up with a reason why I'm happy with myself, proud of myself, as opposed to it being a positive affirmation about something. You're still having a nightmare with that fly, haven't you, Yusuf?

• 1:44:02Jonny?

  I think you were just doing a quick internal rotation test, external rotation.

• 1:44:05Speaker 00

  Yeah, it's fine.

• 1:44:06Chris Williamson?

  Still there.

• 1:44:08Jonny?

  Thought so. Thought I had four ranges, checking.

• 1:44:10Chris Williamson?

  But it is, it is challenging. I know, like, right, in doing daily gratitude, can you end up sort of falling into thought loops? But I suppose that's part of the reason. It's to get yourself out of that. It's to work out whether or not you actually do have multiple.

• 1:44:26Chris Williamson?

  Areas, multiple things that you can sort of use.

• 1:44:28Jonny?

  Is this the gratitude section or is this the affirmation line?

• 1:44:31Chris Williamson?

  So the affirmation line, I think, but just the whole thing.

• 1:44:33Jonny?

  I just do, I think like, I can't remember who I read this from. You're like a self audit, like try and pick out your weaknesses or like things you want to improve about yourself. And then just your affirmation is just the opposite of the thing that you like. You just consistently tell yourself that you are like organized or whatever. And just try, try that and watch that thing. What's mental is if you, if you consistently do that, the thing that you are trying to influence does actually change. And that's the thing that I kind of get my head around. Like, I think affirmations are like watery and don't really do anything. But if you consistently do one, that's the same thing and target one thing, I guarantee you it improves it.

• 1:45:09Chris Williamson?

  That's, there's two approaches in the six minute diary, isn't there? There's one of them that's like the, the spread effect and the other that's like the chisel effect or something like that. And that's the chisel effect you're talking about. You just keep hammering away on the same one.

• 1:45:22Jonny?

  The same thing. Yeah.

• 1:45:23Chris Williamson?

  Look, we are, you're right, we're nearly two hours in. Thank you to everyone that submitted questions. Sorry if we didn't get to yours. Well, might do it on the Patreon, might try and finish it up on the Patreon and throw some other stuff up there. Gents, 200 episodes, man.

• 1:45:39Jonny?

  200.

• 1:45:40Chris Williamson?

  We made it. Fucking hell.

• 1:45:42Jonny?

  200 whole episodes.

• 1:45:45Chris Williamson?

  What a journey. That's mental. We look, thank you everyone that supports the show. I love you to bits. Thank you for all tuning in. 300 episodes will come in absolutely no time. If you've got any suggestions for stuff that you want to hear, series that you want us to do. I know that people want us to restart the relationships, one, more business principles, life fails, how to survive after uni. But just keep, you know, we, we need ideas desperately and, and, and food. So send us either of those, send us food or ideas or both.

• 1:46:19Jonny?

  Fizzy water, I like fizzy water or coffee, coffee and fizzy water, just not together.

• 1:46:24Chris Williamson?

  I've been drinking this 80, 20 cold brew stuff. This stuff's pretty fucking good.

• 1:46:30Jonny?

  It looks a bit nitro, that looks a bit strong.

• 1:46:32Chris Williamson?

  No, so they, they do a nitro version, but it's.

• 1:46:35Jonny?

  Oh, do they?

• 1:46:35Chris Williamson?

  Yeah, that's not, that's the original nitro is a bit.

• 1:46:39Jonny?

  Meanwhile, Yusef has got out to the nearest puddle and scooped up some puddle water and he's drinking that.

• 1:46:46Chris Williamson?

  Yusef looked at a coffee. You still haven't finished it. Jesus Christ. Wow. Look, thank you everyone for tuning in. Propanefitness.com/ModernWisdom. If you are an online coach who's looking to pivot your business and if you're a coach who's looking to pivot to online and propanefitness.com/calulator if you just want to get some macros. Did I get it right?

• 1:47:09Jonny?

  You did.

• 1:47:10Chris Williamson?

  Hey.

• 1:47:12Jonny?

  I think it might be the first time as well.

• 1:47:13Chris Williamson?

  200 episodes and finally I got the poll stroll correct. Look, thank you everyone for tuning in. I love you all. 200 episodes is fucking amazing achievement. Shout out to video guy Dean who is not here, but he will be doing the edit behind the scenes. Okay. Goodbye.