Christmas Special | Hacks, Fails & New Year Plans

Join us for a special Christmas Episode as we roll around in festive cheer, reflecting upon 2018 and reviewing our best hacks & fails from the last 12 months before setting some goals for the coming year. Discover why a chestnut didn't kill Jonny, what our individual approaches to new year's resolutions are, and why Yusef decided to take his pants off halfway through this recording (for real). Extra Stuff: 6 Minute Diary - http://amzn.eu/d/0hz6JJH - Video & production by Dean Hindmarch https://www.deanhindmarch.com/ https://www.instagram.com/deanhindmarch - Listen to all episodes online. Search "Modern Wisdom" on any Podcast App or click here: iTunes: https://itunes.apple.com/gb/podcast/modern-wisdom/id1347973549 Spotify: https://open.spotify.com/show/0XrOqvxlqQI6bmdYHuIVnr?si=iUpczE97SJqe1kNdYBipnw Stitcher: https://www.stitcher.com/podcast/modern-wisdom - I want to hear from you!! Get in touch in the comments below or head to... Twitter: https://www.twitter.com/chriswillx Instagram: https://www.instagram.com/chriswillx Email: [email protected]

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

• 0:25Chris Williamson?

  A very Merry Christmas to you. Welcome back. I'm joined by Jonny and Youssef from ProPain Fitness. Hi there.

• 0:31Speaker 01

  Hello.

• 0:32Chris Williamson?

  As you can see, we are festively adorned. Merry Krimble. For that time of the year.

• 0:38Chris Williamson?

  For the listeners at home. Christmas winky. For the listeners at home, we have a special present for you as well, don't we Jonathan? The specialist of presents. If on the count of three, you say the word lights, on one. Very clearly. Two, three, lights. Look at that.

• 0:54Speaker 01

  So wonderful.

• 0:55Chris Williamson?

  For the people who are not watching on YouTube, Jonny is lit up.

• 1:01Chris Williamson?

  Very spangly Christmas jumper, which is.

• 1:06Chris Williamson?

  Available from Next, I think, discount code JonnyWatson25 for 25% off. It's lovely man. Can it stop now? I don't know. My epilepsy is going to kick in.

• 1:19Speaker 01

  Maybe if we say lights again. On the count of three. One, two, three.

• 1:24Chris Williamson?

  Lights. Still on.

• 1:26Speaker 01

  Didn't work.

• 1:26Chris Williamson?

  That's shit. Right, anyway, so we are going to do a year in review. We're going to talk about the best life hacks that we've come up with this year, what habits we have set, which we think have worked. Talk about some massive fails, of which there will be numerous examples. And then maybe discuss some plans going into 2019. So by the end of this episode, you may have got some inspiration for some habits that you can instantiate as we move forward into the new year. And if not, you will be able to laugh at some of our failures from the last one. Also, you will notice that our friend Robin is perched upon the top of the mic. Not called Martin. Martin.

• 2:02Speaker 01

  Martin.

• 2:03Chris Williamson?

  Martin.

• 2:04Speaker 01

  He's South African.

• 2:04Chris Williamson?

  It's Robin. Okay, so.

• 2:06Jonny?

  Far and a long way.

• 2:07Chris Williamson?

  Johnny.

• 2:07Jonny?

  You start with me, you start with me.

• 2:08Chris Williamson?

  Okay, just go on.

• 2:09Jonny?

  It's like hot potato, off you go.

• 2:12Chris Williamson?

  Catch this.

• 2:14Jonny?

  You said he's got a big bowl of hot potatoes.

• 2:15Chris Williamson?

  He does, he's got loads. Um, Youssef.

• 2:19Jonny?

  Biggest fail.

• 2:20Chris Williamson?

  It is Christmas, it is Christmas, it is the time of giving. I want you to give the listeners at home a massive Youssef fail.

• 2:27Speaker 01

  Big, big fail.

• 2:29Chris Williamson?

  From this year.

• 2:29Speaker 01

  Yeah. I, I just failed into this year, to be honest. So I started this year having just come out of hospital.

• 2:38Chris Williamson?

  The jitis.

• 2:38Speaker 01

  It was, I got the jitis. So I'd had uh, three or four infections, just back to back, ended up in hospital for uh, eight or nine days. And then came out, ten day retreat instantly, and then came out of the retreat into the new year at sixty seven kilos, which is ten kilos below my, my baseline. So I started on a low and actually managed to build up this year over that time. Uh, if you've followed propane for a while, you'd have seen that um, I'd turned this into a kind of journalistic piece called Project Swole, where I invited anyone who's had a bit of a rough time over the, the previous few months to, to join me in coming back to baseline.

• 3:21Chris Williamson?

  Swoledom.

• 3:22Speaker 01

  Back to Swoledom.

• 3:23Chris Williamson?

  Real Swoledom.

• 3:23Speaker 01

  Yeah, and it was great, actually. It's, it's really good to know that um, you don't, you can't really undo years of training, even if you do have like a bit of a shock.

• 3:32Chris Williamson?

  Real catastrophic period. Yeah, that's, that's, that's quite nice. I mean, you entered the year quite badly. I entered the year very, very badly because I contracted the norovirus as I was in Manchester on New Year's Eve.

• 3:44Speaker 01

  I remember that.

• 3:44Chris Williamson?

  Twenty seventeen into twenty eighteen, didn't I?

• 3:47Speaker 01

  Just out of both ends.

• 3:48Chris Williamson?

  So, yeah, I, I found myself in Manchester, running one of our events down there. Um, suffering the beginning of vomiting and diarrhea. Without, it hadn't onset yet because it, it's like, um, what's it called, breaking the seal. Like, I, I hadn't broken the seal yet, so I still, I felt uncomfortable, it needed to come out. Um, but I was left at three in the morning in Manchester with the awkward. Decision of like, what do I do now? It's three in the morning. I'm not going to be able to find a hotel. It's three AM in Manchester on New Year's Eve. Definitely not going to be in any hotels. I can ask to stay with a friend, but if I ask to stay with a friend, I'm going to have to ask to have their toilet for the evening and just destroy it. Or I can try and drive home, remembering that I live three hours away from Manchester. So I chose that option.

• 4:33Chris Williamson?

  The quickest ever journey from Newcastle, from Manchester to Newcastle I've had, burst through the door, straight into my uh bathroom and then lifted myself off my feet with the pressure of of um nausea that came out of my mouth.

• 4:46Speaker 01

  There's nothing like the urgency where it's like, oh god.

• 4:49Chris Williamson?

  It's gonna come. Yeah, it's gonna happen.

• 4:51Jonny?

  I think I think it's good. I think it's great feeling.

• 4:54Chris Williamson?

  You just like things coming out of you, don't you? You love things.

• 4:55Jonny?

  Well, Chris, find me someone who doesn't.

• 4:58Chris Williamson?

  Fair enough. If you don't like things coming out of you, please comment below.

• 5:03Jonny?

  All stuff going out of you, you feel, mint?

• 5:05Chris Williamson?

  Does feel pretty good, actually.

• 5:06Speaker 01

  Some stuff going into you, but not not all stuff.

• 5:09Chris Williamson?

  Some things going in, yeah.

• 5:11Jonny?

  I think there's more as a woman.

• 5:11Jonny?

  I would say the lion's share of things, because remember, things to for something to come out of you, like.

• 5:17Chris Williamson?

  It's had to go in.

• 5:18Jonny?

  You already have control over that selection of things.

• 5:21Chris Williamson?

  Yeah.

• 5:21Jonny?

  But I've put anything into you.

• 5:24Speaker 01

  Yeah.

• 5:25Chris Williamson?

  What if you got stealth penetrated?

• 5:27Speaker 01

  That's gonna be the trailer for the.

• 5:29Chris Williamson?

  It is, it always is. Uh Johnny.

• 5:30Jonny?

  You're always stealth porked.

• 5:32Speaker 01

  Yeah. Every time.

• 5:33Chris Williamson?

  Johnny, what um?

• 5:34Speaker 01

  Pigs and blankets.

• 5:35Chris Williamson?

  Oh, actually, yeah. So can you explain how you navigate through the Christmas food, being a Muslimic?

• 5:41Speaker 01

  So last year it was fine, because I I was in a monastery where it was purely vegetarian, so you could just go free.

• 5:48Chris Williamson?

  What about usually, do you?

• 5:50Speaker 01

  Usually, to be honest, I I you know, stealth porking happens with things like pizza where there's yeah pepperoni under the the cheese or you have a ravioli, Italian food, basically Italians are really naughty and stealthy. Christmas food, like you can, the pork is obvious. It's like sausages wrapped in bacon. That's like.

• 6:08Chris Williamson?

  I mean, that's haram as pork, isn't it?

• 6:09Jonny?

  Yeah, pork centre.

• 6:10Chris Williamson?

  Yeah, oh, tell him, motherfucker.

• 6:13Speaker 01

  Boss. So you stay away from that, but turkey, cranberries.

• 6:19Speaker 01

  It, I suppose it's the booze, isn't it?

• 6:22Jonny?

  I ate a Christmas themed sandwich recently that had chestnut in.

• 6:27Speaker 01

  Oh, no.

• 6:29Jonny?

  Not a nut, apparently.

• 6:30Speaker 01

  Oh, my god.

• 6:31Jonny?

  Learned this as I was frantically Googling.

• 6:34Speaker 01

  While you were eating it?

• 6:35Jonny?

  I'd eaten it.

• 6:36Speaker 01

  Oh, no.

• 6:37Jonny?

  Gone, down the hatch.

• 6:38Speaker 01

  It's gone.

• 6:39Jonny?

  And you've seen how quickly I eat sandwiches.

• 6:40Speaker 01

  Can you tell us about the the sandwich at the wedding?

• 6:43Jonny?

  So that was, that was just before, that was leading into this year.

• 6:47Speaker 01

  Okay, yep.

• 6:48Jonny?

  So I ate a, I've had a wedding, I've done a lot of weddings this year, actually it's been the year of the wedding.

• 6:53Speaker 01

  Oh, really?

• 6:54Jonny?

  So I've, um, I ate a sandwich.

• 6:57Speaker 01

  Wedding a week for a year.

• 6:58Jonny?

  Not really. You'd learn a lot, though. Um, so there was a pudding that was like an apple strudel that was homemade and I was like looking at it going, I'm not sure. Was assured by everybody there that it was nut free. It was then like a plate of sandwiches. So I got a bit of strudel, a couple of sandwiches, sit down. And I'm speaking to my girlfriend's gran, essentially.

• 7:17Speaker 01

  You'd think the strudel would be the high risk thing, because that's where someone would like sprinkle this.

• 7:20Jonny?

  Precisely. So I was like, I'm like, got it at arms length, I'm thinking, I'll, I'll, I'll look at that later. Um, and my girlfriend's gran has a, has this thing that every time she sees me, the first thing she does is asks whether I've got my EpiPen with me. Like, first question. I'm like, because she's very, she has this fear.

• 7:37Speaker 01

  Risk of.

• 7:38Jonny?

  Very granny. So I was speaking to her, right? Sa- sandwich one down, average. Sandwich two down, average again.

• 7:46Speaker 01

  What, what were the sandwiches? Because they were very PG.

• 7:48Jonny?

  So the first one was like, I think, so all of them had the crust cut off, very wedding.

• 7:52Speaker 01

  Yeah.

• 7:53Jonny?

  Very wedding. It's crust cut off like different types of bread, like cheese and pickle, cucumber, chicken mayo, like all that sort of stuff. So I'd just eaten the cucumber one and like, mouth just goes mental, like pins in the, instant pins and needles in your mouth, instant. Like lips, pins and needles. So, so this is actually funny enough, why I said this about the sick thing. Because the first thing I do, so I'm like sat, sat, speaking to my girlfriend and I'm thinking. I can't say anything to her.

• 8:25Chris Williamson?

  Cause she'll lose.

• 8:27Jonny?

  Bear in mind, there's a wedding going on. So like, I I don't wanna for it to all descend to panic.

• 8:31Speaker 01

  I haven't actually got my EpiPen.

• 8:33Chris Williamson?

  Also going into anaphylaxis.

• 8:35Jonny?

  Cause it might be anaphylaxis, it might not be. If it is, it'll be happening pretty quickly. So I need to pop off. So I went, I was like, right, no problem. This happened before, just made myself sick. Hadn't eaten anything all day up until that. So it was the first food I'd eaten. And it's all solid. So like, fingers down the back of your throat, try and make yourself sick and just nothing happens.

• 8:55Chris Williamson?

  So you you give yourself a real going over then with your fingers.

• 8:59Jonny?

  Oh god, well, I'm thinking like, options are.

• 9:02Speaker 01

  Life or death, like I'm gonna make myself sick.

• 9:04Jonny?

  That was off sick.

• 9:05Chris Williamson?

  This is what it's like to be a young Geordie girl on the first night out of Newcastle, isn't it? This is what it's like to be an extra on Geordie Shore.

• 9:12Jonny?

  Exactly that. I'm, that's exactly how I felt. Um, I remember seeing a clip from Casino Royale when Daniel Craig.

• 9:18Chris Williamson?

  Salt.

• 9:19Jonny?

  Salt and water, but I'm in the toilet of a of a castle.

• 9:22Speaker 01

  Where do you find salt?

• 9:23Jonny?

  Nowhere.

• 9:23Speaker 01

  Yeah.

• 9:24Jonny?

  Apart from back in the room. So I thought, it's all right, went back into the room, went over my girlfriend and went, I'm having a nut reaction. And she, it was weird, I I expected like. She just went, no problem, let's go get EpiPen. And that was more worrying than what was happening to me. Cause if she'd been panicked, I'd be like, it's okay, everything's normal. But she was like, action stations.

• 9:46Chris Williamson?

  Yeah, one and two.

• 9:48Jonny?

  And that was the first time I was like, oh my god, I might, imagine if I died, I'd be right, bollock on that, like, all the stuff I have.

• 9:54Speaker 01

  That was the constant fear I had i- in the monastery, in the meditation.

• 9:57Chris Williamson?

  You were adamant that you were going to pass away, wasn't it? And then were you not, were you not sure that your mum had had an accident as well?

• 10:02Speaker 01

  So it wasn't I was gonna die, it was that like, I, my phone's away, I've got no contact with the outside world, my mum's died, Johnny's had anaphylaxis. Girlfriend's broken up with me and I'm gonna lose my leg because I've had.

• 10:14Chris Williamson?

  You had numbness in the leg, didn't you?

• 10:16Speaker 01

  Yeah, I'd, I'd.

• 10:16Chris Williamson?

  You think about how to modify your car?

• 10:18Speaker 01

  Yeah, I'm gonna have to get the brakes put on the car. I'm gonna come out, Johnny'll have eaten an M and M and.

• 10:22Jonny?

  And that'll be that.

• 10:23Speaker 01

  So.

• 10:24Jonny?

  Yeah. So I didn't die, I just had a very, um. It was like an Alton Towers ride for about four hours.

• 10:31Chris Williamson?

  The terminology.

• 10:32Jonny?

  The film. I watched, so I watched the Steve Jobs film, but only once I sort of come out, it's awful to be honest, like.

• 10:38Chris Williamson?

  What's the, what are the effects of anaphylaxis? Is it just?

• 10:40Jonny?

  So I didn't go into anaphylactic shock, so.

• 10:42Chris Williamson?

  But you see, what was it that you say you rode just below the anaphylactic?

• 10:46Jonny?

  Like so, so I've had, I've had a few minor nut reactions before and they were very tame, like PG, 12A at most.

• 10:53Chris Williamson?

  Yeah.

• 10:53Jonny?

  This was 18, like this was. R rated.

• 10:56Speaker 01

  Feeling as well.

• 10:56Jonny?

  Instant. And like, and as well, very much. So it was in the cucumber sandwich. So it was cucumber and pesto.

• 11:02Speaker 01

  The most PG.

• 11:02Chris Williamson?

  Pesto made from pine nuts.

• 11:03Jonny?

  Uh, cashew or something else.

• 11:06Chris Williamson?

  Yeah.

• 11:06Jonny?

  But not good, like did not sit well with me.

• 11:08Speaker 01

  We were saying the other day, so it was three doctors describing how would they?

• 11:15Jonny?

  Oh shit, yeah. It was at your birthday, wasn't it? Your birthday in a Lebanese restaurant and I said to the, so there's nuts on the menu and I asked the lady, is there nuts in this? She's like, no, there's no nuts in the kitchen, right?

• 11:26Speaker 01

  Well, obviously.

• 11:27Jonny?

  I can see that there's no.

• 11:30Speaker 01

  It's like, so when I'm allergic to oyster sauce and I went to this Korean sandwich place and I was like, is there any oyster sauce used in the chicken sandwich? And the guy was like, oh no, don't worry, it's totally vegan. And you're like, that's just discredited anything you can possibly say.

• 11:46Chris Williamson?

  Mate, more than anything.

• 11:48Speaker 01

  I'm not gonna, I'm not gonna get anything from you.

• 11:49Chris Williamson?

  Excuse me.

• 11:50Speaker 01

  Um.

• 11:51Chris Williamson?

  I have a question.

• 11:52Speaker 01

  I have a question. So we were saying like, how, if you didn't have an EpiPen, how would you keep someone stable? When they're going anaphylaxis without that. We're thinking, well, I, I don't know because like.

• 12:04Chris Williamson?

  David had a viro in his pocket and he was like, I'm gonna give you a trichotomy with this viro pen. Like one of the guys, Julian was gonna turn him upside down.

• 12:11Jonny?

  Julian, without, without hesitating, I'd turn you upside down.

• 12:15Speaker 01

  Upside down, shake and scream.

• 12:17Jonny?

  For adrenaline.

• 12:18Speaker 01

  Yeah, just try and agitate someone as much as.

• 12:21Chris Williamson?

  I would love to see anyone try and turn a hundred, a hundred kilo person upside down.

• 12:25Jonny?

  I think of that, of the selection of people. I know the group of people there that night.

• 12:29Chris Williamson?

  Let me tell you, let me tell you what would have been.

• 12:31Jonny?

  Yeah.

• 12:32Chris Williamson?

  I'll tell you what would have been a fairly okay way to do it. Stack chairs on top of tables, move the tables. Sumo squat you from the sumo uh deadlift you from the floor.

• 12:41Jonny?

  And then just.

• 12:43Chris Williamson?

  Yeah.

• 12:44Jonny?

  Just stand at the top, yeah.

• 12:46Speaker 01

  Yeah, one leg each.

• 12:47Jonny?

  The way to do, the only risk is with a sumo deadlift, the force is going that way.

• 12:50Chris Williamson?

  You'd have to have two people on either side, two people on either side, and then you'd just have a rotation of people holding you at max.

• 12:55Jonny?

  Ideally, you'd have some kind of grip or straps with you.

• 12:58Speaker 01

  You need to have a screamer on the bottom, holding your head.

• 13:01Chris Williamson?

  Uh, I'd wrap, I'd use your shoelaces as like straps.

• 13:07Jonny?

  If you filmed with Jason Statham where he gets poisoned and he has to keep his adrenaline high.

• 13:10Chris Williamson?

  Yeah.

• 13:11Jonny?

  Crank.

• 13:12Chris Williamson?

  Crank, yeah. And then there was Crank Two where he had to use electricity.

• 13:15Jonny?

  Yeah.

• 13:16Speaker 01

  So we should watch.

• 13:17Jonny?

  He like puts his hand in a toaster, like goes, what a crazy shit, yeah. That's you.

• 13:21Chris Williamson?

  So yeah, I mean, that's, yeah. Okay, so moving on, let's go on to a good habit or one of your favorite habits or one of your favorite routines that you've managed to add to your life this year.

• 13:33Speaker 01

  Right, so I think habits has been journaling. I got an app on my laptop called Day One. Absolutely brilliant. I know you two went, did it properly, you got the six minute diary.

• 13:45Jonny?

  I I have Day One.

• 13:46Chris Williamson?

  I've got Day One as well.

• 13:47Jonny?

  Day One for a long time.

• 13:48Chris Williamson?

  I use Day One for, I use Day One for very, very specific things. Obviously, you can take photos in it and it's password protected. So it's got a lot of like um significant moments.

• 14:00Speaker 01

  Okay.

• 14:01Jonny?

  Me too.

• 14:01Speaker 01

  So I don't use it as a diary, it's just kind of insights that come up and I I'm sure Six Minute Diary would formalize it and ask you the probing questions, but this is more just like things that come up that are important to note down, bash them out, then you have a chronological chronological order of it all.

• 14:16Jonny?

  So do you, so I kept a, I've kept two journals, one in Day One and one in Evernote, and I did them pretty con- both them pretty consistently.

• 14:23Speaker 01

  Yeah, I remember.

• 14:24Jonny?

  And I remember just getting to the point where I was like, uh, without sitting and without creating a separate habit, which is going back and reviewing this stuff. I'm not sure what I'm getting out of it. So what do you? Get out of it. Why do you keep doing it?

• 14:37Speaker 01

  So I have a process for that now, cause I realised that a lot of my, the last ten years, it's probably since before I got Evernote, I would just mindlessly accumulate summaries of books that I've been reading and just pile stuff in. So now Evernote, copy the link, paste it into Pocket. Read the audio on Pocket, or li- listen to the audio on Pocket while I'm driving, or read the audio at certain increments. And you can set timed reminders with Evernote so that you can look at a book that you've read a while ago and.

• 15:07Jonny?

  So you're, you're basically using the Anki periodising system to take you back through.

• 15:13Speaker 01

  I know there was that long article that George sent that, that's like really taking Anki to its full level and, and you know, putting your whole life into it. But I think that's quite a laborious process. Johnny is, and I'm always inspired by your ability to implement, I'm just so like grateful and.

• 15:29Jonny?

  Listen, yeah, man. Honestly, nah, darling, yeah.

• 15:36Chris Williamson?

  Like, you complete me, yeah.

• 15:39Jonny?

  Of the ability.

• 15:40Chris Williamson?

  I'm telling you, man, telling you, before the lights are going again.

• 15:45Speaker 01

  Um, to, to just, you read a book, you take some lesson from it and you implement it straight away. Of just, just in time learning rather than just in case.

• 15:54Jonny?

  Yeah, that's a ferretism.

• 15:56Speaker 01

  It's, yeah, and a novel.

• 15:58Jonny?

  I think the, it just nev- it's never made sense to me to make notes on a book, just because.

• 16:06Jonny?

  Like, I think people think that once they've taken notes, it's like, I've done that now. Yeah, I've got that just in case I need it.

• 16:11Speaker 01

  It's so easily done, you just fire it away. And there's so many beautiful notes, like notes that you think, that is so valuable. And all I did is wrote it once.

• 16:19Jonny?

  And you look back on the notes and it means less to you. Like, the weight that that sentence carried when you were reading, it was such an insight. But if you can't remember it at all, it's better. It's having to know better than nothing. Yeah, I mean, um, I think as long as it's in your own words.

• 16:34Speaker 01

  So you're saying the review process is just as important as the.

• 16:37Jonny?

  Either, so if it's something to be applied, apply it. If it's just something that's important, I think taking a concept and writing it in your own words in a way and expecting like at some point.

• 16:47Chris Williamson?

  Final, final technique, correct. Uh, well, I mean, I don't wanna sound like a copycat, but for me, journaling this year has also been a a huge change. So I got the six minute diary at the very beginning of the year. Why are you taking your belt off?

• 17:00Speaker 01

  I'm gonna have to take off one item of clothing and.

• 17:02Chris Williamson?

  You can't take off your trousers.

• 17:03Speaker 01

  Sorry, I've got leggings on.

• 17:05Chris Williamson?

  Yusuf.

• 17:06Speaker 01

  I can't be taking off my, my Christmas jumper.

• 17:08Chris Williamson?

  What's happening?

• 17:09Speaker 01

  So. It's gonna.

• 17:11Chris Williamson?

  Is this actually, I promise this wasn't planned.

• 17:14Speaker 01

  Right, there we go. Oh.

• 17:16Chris Williamson?

  You look like a frog. You've got full leggings on. This is gonna, the sound of you taking your trousers off is gonna be captured by the, the.

• 17:24Speaker 01

  Why are you wearing?

• 17:25Chris Williamson?

  Your packet, your package is gonna be fully frontal now, isn't it?

• 17:27Speaker 01

  Yeah, I've realised that, so I think I'll just take that.

• 17:30Chris Williamson?

  Why are you wearing leggings? Why are you wearing leggings?

• 17:32Speaker 01

  My boiler broke last night, so I've been, I've been wearing all the clothes that I have.

• 17:37Chris Williamson?

  I can't believe that you've just done that.

• 17:39Speaker 01

  I, it's, I think it's okay. There's no package visible.

• 17:43Chris Williamson?

  Jesus Christ.

• 17:44Speaker 01

  It's, it's still Christmasy, red and blue, red and blue.

• 17:47Chris Williamson?

  I'm gonna try and continue as if nothing's occurred. So are the list of things that I would have, could have expected might have happened? That's not one of them.

• 17:56Speaker 01

  Well, I really like, is there anyone who's skipped forward through this podcast?

• 17:59Chris Williamson?

  Yeah. When did he take his trousers off? Yeah. Um, so yeah, journaling for me has been massive. Six Minute Diary is a, a real game changer. I've instantiated a daily habit for something that I never thought I would do. Shout out to the guys that make it because like I'm, I'm not an easy, an easy person to change with regards to that. Um, but that's, I guess that's going over old ground. We've spoken about that before.

• 18:19Speaker 01

  Hmm.

• 18:20Chris Williamson?

  Um.

• 18:22Chris Williamson?

  I think my best development from this year has been learning the sacredness of a morning routine. I've always had one, but I never really treated it very sacred and like, that's the best word that I can come up with as well.

• 18:38Speaker 01

  Very dispensable sometimes.

• 18:40Chris Williamson?

  Yeah, ju- very transitory. Like if it gets done, it, it's a bonus. If it doesn't get done, it doesn't matter. And now I, I almost look forward to going to sleep because the start of my day includes a load of shit that I love to do.

• 18:54Speaker 01

  That's really nice.

• 18:55Chris Williamson?

  I start my day with a bunch of shit that's awesome. So I'll get up, I will. Go and stand outside, whether it's raining, whether it's whatever, I'll stand outside for a minute, a couple of minutes and just take in the air, coffee, breakfast, sit down, journal, meditate.

• 19:13Jonny?

  What do you have for breakfast?

• 19:14Chris Williamson?

  Uh, always the same. So it is two sachets of Quakers Instant Oats, Golden Syrup flavour. Then Blueberries, a combination of mixed nuts and uh yogurt coated raisins and other stuff. And a um, sometimes a smoothie, innocent smoothie, sometimes like a greens drink, water, coffee, sit down.

• 19:38Jonny?

  No protein?

• 19:40Chris Williamson?

  No protein.

• 19:40Jonny?

  Good lord.

• 19:41Chris Williamson?

  Makes me feel uncomfortable in the morning.

• 19:43Jonny?

  Too muscular.

• 19:44Chris Williamson?

  That's it.

• 19:45Jonny?

  Too turgid.

• 19:45Chris Williamson?

  Yeah. Um, and then.

• 19:47Jonny?

  Too much synthesis going on here.

• 19:48Chris Williamson?

  There is, man, I mean.

• 19:49Jonny?

  You put it.

• 19:49Chris Williamson?

  Never go.

• 19:50Jonny?

  Put it to stop.

• 19:50Chris Williamson?

  Never feel.

• 19:51Jonny?

  Even through the Christmas jumper.

• 19:53Chris Williamson?

  Yeah. It's just right on the brink, isn't it? Ready to, ready to burst.

• 19:55Jonny?

  I was gonna say.

• 19:56Chris Williamson?

  It's like an over, it's an overfilled paddling pool, isn't it? Oh, man. It looks dribbling out the top. Um, and then, yeah, I, I do loads of stuff that I like. I, I journal, I meditate, I read, I've now got a timer where I set away my reading for twenty to twenty-five minutes and I've very slowly managed to cultivate a reading habit through doing that. Then I runwad. Now I'm adding on to that as I'm um contributing more articles for Muslim fitness, muscle and fitness. Um, the new one will be out in February, so make sure that you check that out, which is about meditation itself. Um, and I'm sitting down and cracking out like five hundred, five hundred words on a morning. Then I get up and I go to the gym. I'm like.

• 20:40Jonny?

  Without my phone?

• 20:41Chris Williamson?

  Um, I haven't looked at my phone the whole time. I maybe popped inside timer on, but I don't get, I don't get sucked in. And I'm just like, yeah, by the time that I get out of the gym, the day is about to begin. And yet I've done so much shit already. And I'm just like, it, it makes, it honestly makes waking up every day a, a pleasure.

• 20:58Jonny?

  Pleasure.

• 20:59Chris Williamson?

  Genuine pleasure. What about you, Johnny? I know that you like to develop habits and read a lot of

• 21:03Jonny?

  Hmm.

• 21:03Chris Williamson?

  self-development.

• 21:04Jonny?

  Yeah, so um, I was on a plane going to a wedding.

• 21:10Chris Williamson?

  Of course you were.

• 21:11Jonny?

  And uh, I read a Darren Brown's book called Happy. And I remember it's just like a five hour flight to Cyprus. And I remember I got on the plane and I had like. I still kind of do, but like everything was ninety day goals with outcomes. And I was, I really believe because of a lot of people I follow believe this that like targets and goals and things to tick off were like the way to manage all areas of your life. And Darren just systematically rubbish that belief for five hours on T time speed. So it's a lot of Darren. And like, I got off the plane. I was just like. You've listened to it continuously.

• 21:52Jonny?

  Yeah, it's a long book. You say that you got on, you got on the plane in like as one person and got off with your world destroyed. Well, so like, how often do you have five hours to sit and just listen to someone? And like. It's one bigger part happens. Firstly, you think that Darren Brown's just like a magician. Like he is an incredibly well, well read. Insightful. Very intelligent man. He's also a lawyer. Do you know that? Is he? What a bastard. He's a lawyer who, yeah, but anyway, so, um. Of course. Like it's very, he's like taking lots of schools of thought, synthesizing it into just this like goal setting in, in the way that essentially I was doing at the time is completely naturally pointless. I was like. Great.

• 22:34Jonny?

  Okay. So then that sort of started to shift my beliefs. Recently read James Clear's Atomic Habits, which kind of put a, like a bottle cap on that thought process of the, um, you know, actually, you know, my, my version of my, my reality today and what it'll be like this time next year and in two years' time. All of that is just like something that I'm experiencing on that point in time. So the process is the most important thing. And so since then, I've been more, I've almost removed the focus on hitting a certain thing. Focus more on like just installing something into my life. I've heard you use the term, it's a process goal, not an outcome goal. Hmm. A lot more in the last like six months or whatever.

• 23:15Jonny?

  I think so that and, and uh, simplifying stuff a lot. Yeah. I think, cause when you start looking at it as, so like a lot of the literature is a sixty six days. Yep. For habit, like that's thrown around all the time. So you think like, okay, I've got to do something for sixty six days. You immediately view it differently to, um, like, I just want to hit this goal. That would be nice. Hmm. Um, and then you think, well, I'm making a real commitment here. Like I'm going to be spending the next two months more doing this thing. How can I increase the likelihood of that happening? So that then frames how you set the, the whole process and what you're saying about the morning routine, like. Little tiny little changes have a big impact. So I remember you saying about moving your phone over to the side of the room.

• 23:58Jonny?

  Like, that's a tiny, tiny thing, but it completely changes how.

• 24:02Chris Williamson?

  Number one, number one difference that it's made.

• 24:06Jonny?

  So just.

• 24:06Chris Williamson?

  I'm gonna step that up this year, actually. So I'm gonna, uh, this is taken from Joe Rogan.

• 24:10Jonny?

  Yourself to the side of the room.

• 24:11Chris Williamson?

  That's no, because that would be, that would reverse it. My phone, my phone stays in bed and I go over the other side of the room.

• 24:17Jonny?

  Right.

• 24:17Chris Williamson?

  Uh, Joe Rogan has a no phones rule in his house. I think he has a.

• 24:20Jonny?

  In his house?

• 24:21Chris Williamson?

  Yeah, so you walk through the door and he's, he's little, he's got like a ten year old, eleven year old's daughter.

• 24:26Jonny?

  Right.

• 24:26Chris Williamson?

  So all of her friends around and they all want Snapchat and Facebook and Instagram and, and put bunnies on each other and stuff like that. And they all have to have their phones. They leave them at the front of the door. So they're all like, they go around, no one wants to go around to like little Rogan's house because it's a.

• 24:39Jonny?

  It's a great money-making scheme. You just have a box at the front of the door. Tell everyone that, once they go in the house, you go out, put them on eBay.

• 24:46Chris Williamson?

  You can only do that once, can't you?

• 24:47Jonny?

  Well, per friend.

• 24:50Jonny?

  You need a constant supply of friends. And also a way of buying back the lost social equity. So can you gain friends faster than you can sell phones? That's the question.

• 25:01Chris Williamson?

  Well, if you know the answer, listeners at home, please, please tell us, um.

• 25:07Chris Williamson?

  Yeah.

• 25:07Jonny?

  So yeah, so pro- process goal and, um, simplifying my personal development, just like. So I've been using. Why is a process goal better than a outcome goal? Um, so in, in Darren's book, which I highly recommend reading called Happy, he talks about this, um. The idea of like the experienced self and the remembered self. And it's, it's something that a lot of people talk about, but. This, i- in other words, you, reaching a goal is always ever just a point in time. So if you, if you achieve an outcome goal, like that's just gonna happen on a day, at some point in the future, you'll experience that and.

• 25:50Chris Williamson?

  You'll be like.

• 25:50Jonny?

  Yeah, exactly. So like, your reality might have changed, but it probably, your reality, like your day to day. Monday to Friday, or Monday to Sunday is gonna be exactly the same. You've just done something. And so that's not really how we experience happiness and contentment. Like, we experience happiness and contentment by, you know, on a daily basis.

• 26:10Chris Williamson?

  The fidelity is much higher.

• 26:11Jonny?

  Yeah, so like, having a really lovely morning, every morning.

• 26:15Chris Williamson?

  Yeah, man.

• 26:15Jonny?

  That's a big change in your life. Having a really lovely evening is a big change in your life. Doing one thing in ninety days' time. Doesn't have a big change in your life. And obviously, the outcome requires a process. But when you look at it as actually, in that case, the process is all that matters. The outcome

• 26:30Chris Williamson?

  Is a byproduct.

• 26:30Jonny?

  Takes care of itself. Yeah, so.

• 26:32Chris Williamson?

  That's awesome, man. Can we have the lights again, please, on your Christmas jumper? I'm missing them now.

• 26:35Speaker 01

  Lights.

• 26:36Chris Williamson?

  Oh, I tell you what. Did you do it at home?

• 26:39Jonny?

  May or may not be included in the recording, but I honestly convinced you stuff for a couple of minutes that this was a voice activated jumper.

• 26:47Chris Williamson?

  Fully.

• 26:48Jonny?

  And he.

• 26:49Chris Williamson?

  That's why we had to convince you as well, so that we felt less silly. So we've outsourced our silliness. Uh, another fail from this year, please.

• 26:57Speaker 01

  What's it gone down? Fail? Oh, I had a, I had a win.

• 27:01Jonny?

  Hits with a win?

• 27:02Chris Williamson?

  No.

• 27:02Speaker 01

  Okay.

• 27:02Chris Williamson?

  No, I don't wanna win. I wanna.

• 27:03Jonny?

  Don't hit us with a win.

• 27:04Chris Williamson?

  Don't.

• 27:05Speaker 01

  I'm gonna have to check.

• 27:07Chris Williamson?

  It's a, it's in the shape of a spoon.

• 27:09Speaker 01

  It's in the shape of a spoon. Oh, yeah. Okay. Th- this is, Chris really wanted me to tell this story.

• 27:14Jonny?

  Look at this hilarious.

• 27:17Speaker 01

  So I've, I've been cold turkey coffee for a long time. For years, actually, because I developed a real, basically, I can't have a healthy relationship with coffee. I can only have an extreme high or extreme low one. So I was like, right, I'm just gonna ban coffee.

• 27:35Jonny?

  It's more caffeine than coffee, though, right?

• 27:37Speaker 01

  Yeah.

• 27:37Jonny?

  You don't like, like, I would, I've never heard you say, like, I'd love a coffee. Like, I'd love a.

• 27:42Speaker 01

  Yeah, like.

• 27:42Jonny?

  Okay.

• 27:43Speaker 01

  It's nice.

• 27:43Jonny?

  It's a, it's a delivery mechanism for caffeine.

• 27:46Speaker 01

  Yeah, that's true, whi- which I would perfect, I would take IV if I could just get access to constituted caffeine. So. Um, so yeah, I can't have a healthy relationship with it. That's very much like what an alcoholic says. So I've been co- cold turkey. I started reintroducing it tentatively this year and found that, yeah, you get absolute, like, when you reintroduce it, because you're so sensitive to it, that a single coffee will send your heart rate up, it'll send you, make you so feeling like you're so productive. Whether you actually are, different story, but, um. What I found was actually you're taking borrowed wakefulness. You're, you're taking wakefulness forward.

• 28:31Speaker 01

  And front loading it. And then later on in the day, you start to feel tired. And I actually never used to fall asleep during the day. Soon as I started drinking coffee, within a few days, I was falling asleep during the day quite consistently in the afternoon. And I think it's because I was so sensitive to it, that the effect was lasting over into the evening. Reducing my sleep quality, causing that tiredness to roll on forward and to be tired during the day. One day, this sounds so stupid, but I had slightly too heaped a spoon of coffee than I'd expected.

• 29:03Chris Williamson?

  Can we just, let's just repeat that.

• 29:06Speaker 01

  I had a heaped spoon of coffee.

• 29:09Chris Williamson?

  As opposed to.

• 29:10Speaker 01

  As opposed to a little, little flat one. It must have been a tablespoon. I, I don't know how to dose, like.

• 29:15Chris Williamson?

  Even then, so I just had instant, instant coffee.

• 29:18Speaker 01

  No, no, filtered coffee.

• 29:19Chris Williamson?

  Okay, in a cafeteria.

• 29:20Speaker 01

  Yeah.

• 29:21Chris Williamson?

  Right.

• 29:21Speaker 01

  I guess it depends how hot it is and how long.

• 29:23Chris Williamson?

  We're still talking like a hundred and fifty milligrams of coffee, maybe. And that would be.

• 29:28Speaker 01

  Maybe, yeah.

• 29:30Chris Williamson?

  Like an espresso is seventy milligrams. You had, you had a slightly heaped spoon.

• 29:35Speaker 01

  Yeah. And you know, within half an hour, you're like, oh God, I've really done it now. And you're like, there's nothing I can do. Like, there's no.

• 29:41Chris Williamson?

  Along for the ride. It's like you with your anaphylaxis.

• 29:44Speaker 01

  Yeah, it's exactly.

• 29:45Chris Williamson?

  It's very similar, yeah. Not quite the same.

• 29:47Speaker 01

  So you're just like, well, like you try your best to be productive, but you're just sat there.

• 29:51Chris Williamson?

  And you, you sent us a message.

• 29:53Speaker 01

  What did I say?

• 29:54Chris Williamson?

  You text us both saying, guys, I've had a slightly too heaped spoon of coffee this morning. Like can't, like can't stop shaking or something. Yeah, yeah, it wrecked me.

• 30:04Speaker 01

  I think I, I was measuring my heart rate that day and yeah, with, with the lovely Withings watch.

• 30:09Chris Williamson?

  Yeah.

• 30:09Speaker 01

  And yeah, just.

• 30:13Speaker 01

  So basically I'm off the coffee again, not doing that again. I think it's, for me, doesn't provide any utility.

• 30:21Speaker 01

  It, there's too much of a, and, and Johnny was like bollocks, like coffee is great. I don't feel any of the downsides of it.

• 30:30Chris Williamson?

  And then you got, you did a thirty day challenge and then you got humbled, didn't you?

• 30:33Speaker 01

  Yeah, it got so hard. So like, so I did thirty days of like just tea.

• 30:40Jonny?

  Um, so.

• 30:41Speaker 01

  Which I found really funny, but I don't know why.

• 30:42Jonny?

  Yeah.

• 30:43Chris Williamson?

  You just wanted a hot drink, didn't you?

• 30:45Jonny?

  Yeah, well, so the, the, the deal with my girlfriend was no coffee. So that included no, she, she was saying.

• 30:50Speaker 01

  I think it's because you were like, you were like, I'm gonna get some pu-er tea.

• 30:53Jonny?

  Yeah, I went all in. To be honest, like I, I, I did enjoy the morning coffee.

• 30:58Speaker 01

  The ritual.

• 30:58Jonny?

  Yeah. Like, and, and the, sorry, the morning tea, right? Yeah, no, no, I did enjoy the morning tea and like I bought the, I bought like a Bodum, uh, tea press.

• 31:07Chris Williamson?

  Jesus Christ.

• 31:08Jonny?

  Because I, I, I.

• 31:09Speaker 01

  This is why.

• 31:10Jonny?

  Literally like as soon as, as soon as I agreed to the thirty day challenge, I was straight on Amazon and I was like.

• 31:17Chris Williamson?

  The jump has come on.

• 31:18Jonny?

  I have, Yusuf has such a low tolerance to heat.

• 31:22Chris Williamson?

  But you're good in a sauna. You wipe the floor with me when we go to the sauna.

• 31:25Speaker 01

  Fine in the sauna, yeah.

• 31:26Chris Williamson?

  It's weird.

• 31:26Speaker 01

  I guess because it's short and intense.

• 31:27Chris Williamson?

  Why won't you come to the sauna?

• 31:29Jonny?

  So, there's a story behind that.

• 31:31Chris Williamson?

  Okay.

• 31:32Jonny?

  So for the listeners.

• 31:33Chris Williamson?

  I'll finish my tea story.

• 31:34Jonny?

  Yep, yep, yep.

• 31:34Chris Williamson?

  I'll do the intro.

• 31:35Jonny?

  Um, bought like, so I bought Yerba mate, pu-er and Japanese sencha.

• 31:42Chris Williamson?

  All of these things sound so it's like.

• 31:45Jonny?

  So I, I, I thought, who, who likes tea? Tim Ferriss likes tea. I look at Tim Ferriss and Jordan did exactly the same thing. So just bought the stuff, just verbatim exactly what he was doing, um, and just did that. And it's quite nice. It's like smoky. Cause Yerba mate, Yerba mate is like a very smoky flavour.

• 32:04Speaker 01

  Yerba mate is very caffeinated though, isn't it?

• 32:06Jonny?

  Um, only in, it's not, I remember you saying this to me.

• 32:09Speaker 01

  Hmm, I think I overdosed it as well. I just take the mix with doses and it's a bad thing.

• 32:13Jonny?

  If you like dose it as it's recommended on the back of the packet, it's like thirty milligrams.

• 32:17Chris Williamson?

  If you're gonna sell it at seven quid in an hour.

• 32:19Jonny?

  Yeah, well, yeah, there is that.

• 32:21Chris Williamson?

  Sell it at seven twenty now. So we, me and Yusuf have begun going semi regularly to sauna and we're gonna begin a swimming, a little swimming routine as well. So normally, yeah, we've got.

• 32:31Speaker 01

  That's Sabina.

• 32:33Chris Williamson?

  Yeah, we've got some cool, um, swim wads from Sabina, uh, who is now like unreal at swimming and has asthma. So was well, a bad person to be a swimmer and is now proper good. So we're following in her aqua.

• 32:46Speaker 01

  Total immersion, total immersion. Swimming.

• 32:49Jonny?

  You've got Jasmine.

• 32:50Speaker 01

  Cool and you hold your breath.

• 32:51Chris Williamson?

  Yeah, and then you get banned, and then you get banned, then you're gonna come back with a different ID. So we've been going sauna. Video guiding and myself have also gone for a little sauna trip. Why are you not coming to the sauna with us?

• 33:05Jonny?

  So I used to have a membership at David Lloyd.

• 33:10Chris Williamson?

  Of course you do.

• 33:11Jonny?

  Leisure. Um, and while I was doing, I was revising for my ACA exams. I used to use the cafe as a place to revise. And what I used to do was when exams were approaching. I would also like, so like my, my routine, my schedule became like very regimented and like the rest of my life also dialed in. So like. I was like going in the gym in the morning. I look back, I've got no fucking clue why. I was going to the gym in the morning and doing like twenty minutes of incline walking. Listen to an audio book and then I'd go down and do some stretching. And I'd do like revision block one. And I was, then I was doing like a training session, revision block two.

• 33:49Jonny?

  And I read at the time that sauna, um, like in, as you probably read the same stuff, like. The fair whack of time in a sauna can have like real effects on your recovery.

• 34:01Speaker 01

  Ron, Rhonda Patrick.

• 34:03Jonny?

  Yeah.

• 34:03Speaker 01

  P.

• 34:04Jonny?

  Tim Ferriss podcast.

• 34:05Speaker 01

  Sauna Report.

• 34:06Jonny?

  Yeah.

• 34:06Speaker 01

  Whole host of multi-system benefits from sauna.

• 34:09Jonny?

  Lots and lots. So I was like, okay.

• 34:10Speaker 01

  It's big dose. It's three times a week for thirty minutes.

• 34:14Jonny?

  Yep. So I thought three times a week for thirty minutes.

• 34:17Speaker 01

  Think so.

• 34:17Jonny?

  It's good.

• 34:18Speaker 01

  Minimum.

• 34:18Jonny?

  I'll do more than that. So I was doing.

• 34:22Chris Williamson?

  Eight teaspoon.

• 34:23Jonny?

  I was basically doing two sessions, two twenty minute sessions a day. And not, not every day, but like. Every day that my schedule allowed, but it was a lot. And it got to the point where, um, I, I don't know why, I get, ten minutes is fine. Ten to twenty minutes is absolute, for me, absolute hell.

• 34:42Speaker 01

  Yeah, there's a curve with your tolerance, isn't there? Where like you're like, oh, this is, this is.

• 34:45Jonny?

  I can hold. Warm, it's nice, it's nice. It's like.

• 34:49Chris Williamson?

  Mine's, mine is first and second of fifteen is fine. Third one at ten, I'm out. That's it. So.

• 34:57Jonny?

  So I, I've just. I've just stopped.

• 35:00Chris Williamson?

  Over explosion.

• 35:01Jonny?

  I'm gonna say it like, you go on holiday, like go somewhere where there's a sauna and you're like, this should be a nice experience. And you've ruined it for yourself. It's like having too much Malibu and then. So I've done it. I've done that too. Oh, really?

• 35:12Chris Williamson?

  Malibu.

• 35:13Jonny?

  Yeah, and then you're like, you can't have anything.

• 35:14Chris Williamson?

  Is there anything else that you guys have done that?

• 35:17Jonny?

  To excess.

• 35:18Chris Williamson?

  Where where you know, you know that everyone's got a story about like, that one time you were sixteen and broke into your parents' like pantry and had a lot of tequila and now you can't drink tequila. Have you got any of those?

• 35:28Jonny?

  I once made my own rosé wine from mixing white wine and red wine. And I like then walked into my parents' kitchen and got a stack of like, you know, like water crackers, like. Jacob's crackers, sat next to my dad and thought like, I'm gonna eat these crackers and just decided to go like.

• 35:49Jonny?

  Went all down me and my dad just looked at me and went, son, look at this.

• 35:56Jonny?

  I then went upstairs, went to bed, woke up while being sick, was sick on myself, sick on the floor. Then thought I'm being sick, stood up, stood in the sick, slipped in the sick, sick again. Stood up, so I've got, so I've got sick all down me, sick all over the floor, all over my bed and. I so I can't fully remember this part, this part, but apparently I went downstairs. This is at like quarter to eleven at night. And I'm just standing in the living room. My my my mum sat watching TV. I walk in, I go, oh mum, I've been sick, I'm sorry.

• 36:34Jonny?

  And she was just like.

• 36:37Jonny?

  You know, like what, where do you even begin with the questions? Cause neither of them had any idea. So this was like, some friends had come around with bottles of wine.

• 36:43Chris Williamson?

  Yeah.

• 36:44Jonny?

  And I was like, rosé wine's just red wine and white wine mixed together, surely. So I had a lot of rosé wine. And yeah, so that.

• 36:52Chris Williamson?

  Oh, no, Jesus. So when I was fifteen, I once had a one bottle of white and one bottle of red wine.

• 36:59Jonny?

  So you made rosé internally?

• 37:00Chris Williamson?

  Yeah, I had it separate. I had to do it separately and then mixed it inside of me. And this was at, I was staying at a friend's house. And I did the exact same thing. I projected. Vomiting of apparently it looked like someone had been stood at the bottom of the stairs with a shotgun. And hit someone in the stomach and it had just gone. It was all over the walls. They had cream carpet, cream walls. I had to pay like four hundred pounds to get everything cleaned and write them a letter. My mum made me write, handwrite them a letter. My handwriting's always been terrible. So like it took me, this letter took me so laborious. Each letter, each word was taking like three minutes for me to write.

• 37:35Speaker 01

  Especially with the alcohol shakes and stuff.

• 37:36Chris Williamson?

  Yeah, and then apparently she'd given me, she'd given me a bunch of towels to go upstairs and like clean myself off. Uh, and I'd gone upstairs, left the towels outside, picked up one of the hand towels. So I was holding it like behind me like this, but there was a slit down the back where my arse was hanging out. Obviously, because I was just holding this like penny thing behind me, if you can imagine, it didn't reach all the way around my waist. And then I woke up in their conservatory on an air bed. The next day with no recollection of it happening. I was like.

• 38:05Speaker 01

  Sounds horrid.

• 38:06Chris Williamson?

  What the fuck? I'm so sorry.

• 38:08Speaker 01

  Oh, man. Mine doesn't involve alcohol, but I might have gone over this in another podcast, but. If you are a veteran of my protein, when they first started. You'll know, you know, when you, when it was actually my protein, you could make your own, like, oh, I want three percent.

• 38:23Chris Williamson?

  Do you remember that?

• 38:24Speaker 01

  Yeah.

• 38:24Chris Williamson?

  Hey, the, the whole point was that you could make your own custom. We were part of the.

• 38:28Speaker 01

  Blend of, yeah. So there, the cheapest way, the cheapest protein that they had was casein caseinate. This is different from mycella casein. So this is like the, one of, I think it was one of the first, like. Commercially available protein powders and it would be a scoop. Of really thick set powder. You put it in the water or the milk and you'd shake it. And it would, as you shake it, it would become more and more solid until eventually it would be like boop, boop, boop, boop. In your shake, it would just become this lump of sand, a bit like that Newtonian. Fluid, you know, where you mix cornflour and water and you can punch it and it's solid.

• 39:06Chris Williamson?

  Oh, yeah.

• 39:07Speaker 01

  Pour it and it.

• 39:07Chris Williamson?

  Yeah.

• 39:08Speaker 01

  Makes a slow.

• 39:09Chris Williamson?

  Yeah.

• 39:09Speaker 01

  Movement.

• 39:09Chris Williamson?

  Called Thixtropic.

• 39:11Speaker 01

  Thixtropic.

• 39:12Chris Williamson?

  Thixtropic with an X. It's uh.

• 39:14Speaker 01

  Okay.

• 39:15Chris Williamson?

  Substances which get more viscous as you.

• 39:17Speaker 01

  With more energy.

• 39:18Chris Williamson?

  As you stir.

• 39:18Speaker 01

  Uh, yeah. So it was like that, you know, as you shake it, it'd be drinking that and I was just having that all the time. Um, trying to get the calories in during Ramadan. It's flavourless, it tastes absolutely awful. So it's not just the consistency, it's warm as well.

• 39:34Chris Williamson?

  I'm gonna guess it feels like being punched in the throat. It's gonna feel like you're making yourself sick or like being on Jodie's show.

• 39:38Speaker 01

  Oh, it does. Yeah, it feels like a finger just slowly putting itself down the back of your throat.

• 39:42Chris Williamson?

  God.

• 39:43Speaker 01

  And it sits in your stomach heavy. Everything about it from top to toe is awful. And I remember like getting down my final litre of it for the day and just being like, I'm so glad I've done that. And I was like, no, no, I can't handle it. Threw up but running, running to the bathroom. Got it all over my maths notes.

• 40:03Speaker 01

  It was the start of the academic year and so I ended up just having these like casey encased in eighty dried in a kind of wavy.

• 40:10Chris Williamson?

  All the wobbly paper, yeah.

• 40:12Speaker 01

  Thinking of vom for the rest of the year.

• 40:14Chris Williamson?

  As a constant reminder. Yeah, there it is. Um, so moving forward into.

• 40:20Speaker 01

  To my win.

• 40:20Chris Williamson?

  Yes, you win. You win.

• 40:23Speaker 01

  Johnny had been, um, getting me to get a whiteboard in my room. He was like. Telling you, man, get a whiteboard.

• 40:32Chris Williamson?

  Listen, yeah.

• 40:34Speaker 01

  It's the best thing that you can do.

• 40:35Chris Williamson?

  Honestly, man, get some glittery pens.

• 40:38Speaker 01

  I'm telling you.

• 40:39Chris Williamson?

  I'm telling you, yeah.

• 40:42Speaker 01

  Write things on it and like.

• 40:44Chris Williamson?

  You can do pictures.

• 40:45Speaker 01

  Do pictures and stuff.

• 40:46Chris Williamson?

  Oh, why is only one light on?

• 40:50Chris Williamson?

  You've broken it.

• 40:51Speaker 01

  Light.

• 40:52Chris Williamson?

  Broken your Christmas jumper and only one light.

• 40:54Speaker 01

  It's happening the whole time.

• 40:55Chris Williamson?

  Look, look, it's on the left. It's on the left. It's just one.

• 40:59Jonny?

  I was trying to do a big cinematic thing while you two were having your own.

• 41:03Chris Williamson?

  Discussion.

• 41:03Jonny?

  Like making eye contact with the camera. I thought I set my lights off.

• 41:06Chris Williamson?

  Yeah.

• 41:06Jonny?

  Thinking big dramatic display.

• 41:08Speaker 01

  Broken the circuit.

• 41:09Chris Williamson?

  Ruined it, man. I'm telling you.

• 41:13Speaker 01

  What are you doing by pressing it? Trying to see if there's a connection between you.

• 41:16Chris Williamson?

  Man, well, they're obviously in series. They're not in parallel, are they? That was, that's a.

• 41:19Jonny?

  G C S E physics.

• 41:20Chris Williamson?

  Yes. Right, so.

• 41:22Speaker 01

  So.

• 41:23Jonny?

  The lines and the circle with the crossing.

• 41:25Speaker 01

  Yeah, so what, what I've been using it for, probably not for the intended purpose, but is using it as like a, a way to have serial reminders from some of it.

• 41:33Jonny?

  Frosties, crockery, popcorn flakes.

• 41:35Speaker 01

  Yeah, honey nut cornflakes, but so I drew a big picture of a tomato.

• 41:39Chris Williamson?

  Tomato.

• 41:40Speaker 01

  And that's my reminder to do pomodoros.

• 41:42Chris Williamson?

  Pomodoro. Tomato.

• 41:44Speaker 01

  Um, the first quote that I wrote on.

• 41:46Chris Williamson?

  This is enormous.

• 41:48Speaker 01

  Was it enormous? That will have to be a story one day.

• 41:51Jonny?

  We can.

• 41:52Chris Williamson?

  One day, one day you'll be prepared.

• 41:54Jonny?

  We'll build up to it.

• 41:54Chris Williamson?

  Yeah. We have, for the listeners at home, Johnny has like the pinnacle of all stories.

• 42:01Jonny?

  Probably the funniest story that you've ever heard.

• 42:04Chris Williamson?

  But the other, the other problem is the fact that it's as, as personally exposing as anything can be.

• 42:11Jonny?

  Yeah.

• 42:12Chris Williamson?

  So, but.

• 42:13Jonny?

  But that, I mean, that's the reason to keep listening.

• 42:14Chris Williamson?

  Episode, episode 100.

• 42:16Jonny?

  Could be for.

• 42:17Chris Williamson?

  Could very well. And that'll be around about a year from now.

• 42:20Speaker 01

  Lovely.

• 42:20Jonny?

  Fine. I'll start psych myself up.

• 42:22Chris Williamson?

  Now, I honestly think it would take you a full year.

• 42:25Jonny?

  Messages.

• 42:26Speaker 01

  Really, yeah.

• 42:27Chris Williamson?

  We want to know, excuse me.

• 42:29Speaker 01

  What the story is.

• 42:30Chris Williamson?

  Fifty-two weeks ago to the day, you said that we would find out what the embarrassing thing was that happened to Jonathan.

• 42:37Jonny?

  If they remember, I'll record it for them in a private audio.

• 42:40Speaker 01

  There was a few requests for a story that I mentioned. They were, oh, I want to hear about how Yusuf did the.

• 42:47Chris Williamson?

  Can't remember.

• 42:48Speaker 01

  Might have been culturally.

• 42:49Chris Williamson?

  There's honestly, there's so many requests for stories from you.

• 42:52Speaker 01

  Well, I.

• 42:53Chris Williamson?

  I mean, in dated.

• 42:54Speaker 01

  It's bad.

• 42:54Chris Williamson?

  Continue.

• 42:55Speaker 01

  So, the, the quote that I've been, that I've been following for a few months, I've rotated it now, but was, do not concern yourself with the opinions of the C players. And this was from Josh Waitskin.

• 43:09Jonny?

  Chess prod, chess.

• 43:10Chris Williamson?

  Chess. Chess. Chess.

• 43:13Jonny?

  Chess prodigy.

• 43:13Chris Williamson?

  Chess. Um, black belt in Brazilian Jiu Jitsu, peak performance coach. Like, it's searching for thingy, Bobby Fischer, isn't it?

• 43:21Speaker 01

  Yeah. So this was an interview with him and Tim Ferriss, and he was saying that this quote is essentially in relation to people who produce things. So the athlete and relative to the C players who are the sports critics or the, um, the author and the literary critics or the artist and the, you know.

• 43:42Jonny?

  Should have bought him past the ball, I hope.

• 43:44Speaker 01

  Yeah, exactly. The armchair expert. And he's saying, these people are not in your position for a reason. And so if you continually pander to the, those low level opinions. Pander, then you'll end up diluting your own art form. And so whatever it is that you're creating.

• 44:03Jonny?

  Be very careful with who you listen to. Only take on the either expert opinions, or if it's something that's really overwhelmingly in favour of one thing or another, or your coach. So anyone that has your best interests at heart and to tune out some of the armchair experts. And I think for me, that was something that I needed to hear.

• 44:22Chris Williamson?

  It's a cool, it's a very, very cool idea. And like, you know, I think with a lot of, any of us who, any people at home who do a job, everything's high profile. I was about to say anyone who does anything that's high profile, that's in the public eye. But with social media, everyone's got, everyone with a fucking Facebook account's got an opinion.

• 44:41Jonny?

  Yeah.

• 44:41Chris Williamson?

  And like, it.

• 44:43Jonny?

  Especially on politics and economics.

• 44:45Chris Williamson?

  The couple, the things that require expertise. The things that are the most nuanced. It's like the, the very, very rare that I ever get messages about, that are negative about the podcast, but the couple of people that do, I'm like, why don't you mention it on your podcast? Oh, wait. You don't fucking have one.

• 45:06Jonny?

  Hmm.

• 45:06Chris Williamson?

  Because you can't speak sentences.

• 45:12Jonny?

  That's a hell of a reason. That's very pervasive, isn't it?

• 45:16Chris Williamson?

  Yeah, yeah.

• 45:18Jonny?

  But yeah, like, I, so we, in, in some of the stuff we do with helping PTs, like, one of the big barriers to being online is doing videos, speaking to camera and especially a video that's live.

• 45:31Chris Williamson?

  Think of something.

• 45:33Jonny?

  Exactly. And that's what, that's what we teach them to do.

• 45:36Chris Williamson?

  Should we do it?

• 45:36Jonny?

  Hold on.

• 45:37Chris Williamson?

  Three, two, one.

• 45:50Chris Williamson?

  Chris, what was that noise?

• 45:51Jonny?

  Think of something.

• 46:03Speaker 01

  You know what you're going to be absolutely aroused by?

• 46:07Chris Williamson?

  Do you feel mint after that, don't you?

• 46:08Speaker 01

  Oh, wow.

• 46:09Chris Williamson?

  Look at the waveform on GarageBand after that. There is no way I'm going to be able to leave that in the audio version, is there? It's just going to sound like us humping each other for like two minutes. That's what we were doing, if you're on the audio version, maybe that was.

• 46:22Speaker 01

  It'll make this create a sense of intrigue to go over to YouTube.

• 46:25Chris Williamson?

  You need to go over to YouTube and press the subscribe. And watch the, watch the.

• 46:27Speaker 01

  Fuffing.

• 46:28Chris Williamson?

  You do. So, but, so, one of the fears is that it's big on video and the thing that I always say to them is, anyone who's criticizing you, I guarantee is not doing videos themselves.

• 46:41Speaker 01

  People are more afraid of public speaking than they are of death.

• 46:44Chris Williamson?

  What?

• 46:45Speaker 01

  So the top three fears are, uh, public speaking, spiders and death, I think.

• 46:51Chris Williamson?

  In that order?

• 46:51Speaker 01

  In that order, yeah.

• 46:53Chris Williamson?

  And, hang on, so let me get this straight. I, I told you earlier on this evening that I'm nervous about an event that we're doing next week.

• 46:59Speaker 01

  Mm-hmm.

• 46:59Chris Williamson?

  And you've reaffirmed the fact that I should be more terrified than both spiders and death, both of which I'm, I'm, I'm pretty scared of.

• 47:07Speaker 01

  Yeah, it's, it was, it's so weird.

• 47:09Chris Williamson?

  Justifying my fears, mate.

• 47:10Speaker 01

  Human mind works, like, yeah. What's your, another fail, another win from this year?

• 47:16Chris Williamson?

  Oh, God. Um, wins from this year, man, like, number, the, the, the business, the, the video has continued to be successful. For me, that feels like bread and butter. Like, it's more that the status quo of that is that it continues to grow and continues to do well. Um, doing the podcast this year was new ground, uh, I feel.

• 47:35Speaker 01

  That was huge.

• 47:36Chris Williamson?

  Yeah, you've watched the podcast. Yeah, yeah, man. Uh, you know, I feel very, very, uh, thankful and grateful to yourselves and the silent video, video guy Dean and, and, um, you know, all the guests that I've had on and stuff this year. So, you know, and the listeners at home, I, I really do, like, we've topped nearly three and a half million listen minutes since launching in February. And, uh, yeah, it's, it's super meaningful, I get, to sit down with amazing, interesting people. Uh, the guests that I've got for two thousand and nineteen, ridiculous, like the vice chairman of Ogilvy Advertising, I've got Rory Sutherland, who's a Absolute monster in his own right, like I've got Thiago Forte from Praxis.

• 48:17Speaker 01

  Looking forward to both of them.

• 48:18Chris Williamson?

  Man, yeah, he's building a second brain. The book is being made off the back of the course. So I know I get a lot of requests for us to do a podcast episode about the use of Evernote. So what we might do, what might be cool would be to do a couple, like a little series. So we could get us to do one on Evernote and then you cover the harder. And then within a couple of weeks, I'll get the Forte episode and I'll get that on. And then he'll just take it to the extreme.

• 48:46Speaker 01

  Ah, nice.

• 48:46Chris Williamson?

  But yeah, man, like the podcast's been a big win. I said at the start of the year that I wanted to do it. I said at the start of the year as well, oddly, this will go against some of your process goal approaches. But I had, I don't like to write.

• 49:02Chris Williamson?

  I'm big on New Year's resolutions, right? I know you guys have a discussion about this actually in a second, which will be interesting. But I'm big on New Year's resolutions and I like the opportunity to reset and reflect. And I think it's important to periodize your life in that way. And I like the fact that there is an end because we could essentially not have an end of the year. It could just be like phlegm flurari and then keep on going. Do you know what I mean? Like.

• 49:24Speaker 01

  Phlegm flurari.

• 49:25Chris Williamson?

  Yeah, whatever. I don't know.

• 49:27Speaker 01

  The time just drags on in our slow march towards death.

• 49:30Chris Williamson?

  Yeah, exactly. But you get this, you get this periodized kind of reflection period. And the, what was really funny was at the start of last year, I knew I was going to have a hard cut physique wise. And one of my goals was to get a fitness cover. So I wanted to get, wrote it down, don't tend to do this thing much, but I was like, right, I want a million podcast listens. We've had three and a half million listen minutes. I'm going to class that. Couple of other things that I wanted to do, and one of them was get a magazine cover. Now, what I had in my mind was the fact that I was going to be the photo on the front of the magazine. But as some of the listeners may remember, in April, I wrote an article that got featured in Muscle and Fitness.

• 50:15Chris Williamson?

  And it was on the cover of the magazine.

• 50:17Speaker 01

  The biggest Islamic fitness magazine in the world.

• 50:20Chris Williamson?

  Islam and fitness.

• 50:22Speaker 01

  It's amazing.

• 50:23Chris Williamson?

  It was great.

• 50:23Speaker 01

  Muslim fitness.

• 50:24Chris Williamson?

  Islamic and fitness. Yeah. So that was kind of funny that there's like certain things that have come around like that. But yeah, man, like. Podcast's awesome, man. It's a fantastic outlet and you know, you guys as well in your own right with the propane one have continued to grow on on every year. And I think it's it's cool that people have access to this sort of stuff for free. Like it blows my mind on it on a consistent basis. And you know, I mean,

• 50:48Chris Williamson?

  probably not by the time that this goes out, I suppose for Christmas Eve. Um, but pretty soon after we'll start announcing some of the things that we've got planned for next year. And like, we're going to be doing some live podcasts. And the like locations and the the shows that we're doing them at are the

• 51:06Jonny?

  I'm more scared of that than I am of spiders. And I'm terrified.

• 51:09Chris Williamson?

  Huge. My sphincter is tensioning already at the thought of it.

• 51:14Jonny?

  Wrapped up nice and tight.

• 51:15Chris Williamson?

  Um, so moving forward into next year. First off, are you going to do New Year's resolutions? Have you got an approach to them? Do you tend to reflect at the end of the year? How do you play it, Johnny?

• 51:28Jonny?

  Uh.

• 51:30Jonny?

  So no, I probably I probably won't set New Year's resolutions. I think I try as much as possible to just not see it. I think even when I was more goal centric, I tried to not see it as January the first new me. Just because like January the 12th is going to be no different to today. If you know, in terms of from a from a practical sense. So, um, I think waiting to start stuff gives a lot of people a reason to write off between now and then. Um, which like i- it's not a criticism. Like I've done that myself.

• 52:05Speaker 01

  We see it with our clients every

• 52:07Jonny?

  Yeah.

• 52:07Speaker 01

  Every single year. It's such an easily done thing.

• 52:09Jonny?

  And and I've I've had the thought pattern of like, yeah, but that would be good to start on a Monday or like the big one, which is, yeah, that would be good to start on the first of January. But you're still going to have the same fears and and concerns and doubts about it now as you will on the first of January and as you will on the first of February. Like so.

• 52:28Chris Williamson?

  You are right. It's an arbitrary date.

• 52:29Jonny?

  It is, but it is a nice, it's a it's a mark in like stake in the ground to say, um, you know, that's a year gone by. Am I heading in the right direction? Um.

• 52:40Jonny?

  Something, this is a very morbid way to take things, but something else that.

• 52:44Speaker 01

  Fine, is that a surprise to anyone that's listening? That we're potentially gonna just say something.

• 52:49Jonny?

  To talk about some, yeah. So something else from the Darren Brown book is he talks about death. And something that I have, I don't really know why, but over the past year and a bit. I think just as you get into your late twenties, you're like, you become aware of, like, you don't feel this like, I'm twenty one and bulletproof.

• 53:08Speaker 01

  Oh, man, you're chronically aware of your own mortality as you approach thirty.

• 53:11Jonny?

  So that, for me, has been a theme this year, I suppose, of like, wow. Um, you know, you're heading into your thirties, you're heading into uh later life and actually, you know, you could easily. You know, be diagnosed with something or like your life's, and even even if your life's being lived to its fullest extent. You've had thirty of the years so far. Um, and so.

• 53:36Jonny?

  Darren, Darren has a lot of thoughts about death in the book, but I think one of them is just being constantly. You know, the momentum will I be mind be mindful of death. And I think having a yearly review or even having a monthly review or a weekly review. Prevents this like.

• 53:51Speaker 01

  Oh shit, I'm fifty.

• 53:52Jonny?

  Is drudging through life. Yeah, and and having having a point at which. Like, am I going in the right direction or not? And if I'm not, then what am I gonna do about it? Is very important. And so I think having a retrospective view and what am I gonna change? Great. But personally, in terms of setting New Year's resolutions, probably not.

• 54:10Speaker 01

  I've read the most harrowing experience of a guy who was forty five, I think, or his late forties. And he just recognised that he'd pissed away his life and he was like, and he was someone, he was like, I know that I I had the capacity, I was intelligent, but I just. Just didn't, I just kind of like procrastinated and just didn't really do anything for that time. And he's like, I'm looking back and I'm so heartbroken, this is totally irreversible, there's nothing I can do about it. And reading that, I was like, wow, that was really.

• 54:37Jonny?

  Yeah.

• 54:37Speaker 01

  Yeah, but for me, for New Year's resolution, I'm too impatient, I'm too eager. To get stuck into new projects, to get started with things. I I feel a lot of the time when. Looking back over the mistakes I've made over the year or anything. It's like a Greyhound pulling at the stocks, like there's too much of urgency.

• 55:00Chris Williamson?

  Want to fix that now.

• 55:01Speaker 01

  Yeah, than waiting for for a new start. So the ninety day goal process keeps me interested enough to at least be close together and then at least you can still change process goals and there's at least there's kind of four quadrants where which we work in, which is what we've done recently, obviously.

• 55:20Chris Williamson?

  Mm hmm.

• 55:20Speaker 01

  Um.

• 55:23Speaker 01

  I'm not against the idea of doing a new year resolution.

• 55:26Chris Williamson?

  Mm hmm.

• 55:26Speaker 01

  I think probably the thing that I would do if I were to start this year is fewer things. And our, you know, that we that we changed the slogan of our um business from simple rules, dramatic results, to do fewer things better for that reason, because it's so easy to try and start twenty four habits in one go. James Clay talks about this, he says, if you try and start twelve habits in one go, you end up doing none of them at the end of the year. Whereas if you just say, I'm going to do one habit, nail it for each month and then move on to the next one, then you'll get twelve habits fully installed.

• 56:02Chris Williamson?

  That's a very successful way to go about it. Couple of things to touch on there. The thing that you said about the um the guy that realised he'd wasted his life. Anyone who wants to go down a YouTube binge, if you search for um I am the man Jordan Peterson warned you about. And it's this guy who looks like a psychopath in the thumbnail, very, very cleverly designed thumbnail. And it's a guy, British guy, and basically what he says is the story that you've just said there, he's got a wife and a couple of kids and he's forty five, fifty years old. And he says, but I realised that I've wasted my life. And he's talking very deadpan, direct into the camera. And it's harrowing.

• 56:41Speaker 01

  Hmm.

• 56:41Chris Williamson?

  It's so harrowing to watch.

• 56:43Speaker 01

  He's got a successful YouTube channel now, though, presumably.

• 56:45Chris Williamson?

  Very successful. I mean, that one that one nearly went half a million views, I think.

• 56:48Speaker 01

  Have you seen American Beauty?

• 56:50Chris Williamson?

  No.

• 56:52Chris Williamson?

  Watch American Good film.

• 56:53Speaker 01

  Cool.

• 56:53Chris Williamson?

  Cause it's it's basically a guy who like has that and then ends up finding like th- this scenes in the film where they're talking about the beauty of like a plastic bag floating in the wind.

• 57:04Speaker 01

  Hmm.

• 57:04Chris Williamson?

  But it's like this guy's just like lived this like dreary existence and then quits his job, buys a car. It's a fantastic film.

• 57:11Speaker 01

  Cool man, I have to watch that. So I think you you both are maybe a slightly unrepresentative sample for people who do habits.

• 57:20Chris Williamson?

  Yeah.

• 57:20Speaker 01

  Because both of us are saying like, for God's sake, stop doing something.

• 57:23Chris Williamson?

  It's an arbitrary, it's an arbitrary day.

• 57:25Speaker 01

  Don't set goals, they're weird.

• 57:27Chris Williamson?

  Yeah, so but I I think that um for me as someone who does, one of the reasons that I like January first is again, as you say, it is an arbitrary date, but there's something about the forced reflection and begin period. It feels like starting anew. Um if I was to give some advice to people who are considering, uh you know, you will be watching this hopefully before January the first, but even if you're not, it doesn't matter. But I would spend the time that you have up until January first, thinking about what you want to achieve when you get there and beginning to get the things prepared, because a lot of the time people will get to January first and they're like, right, I'm gonna start the gym. Oh shit, I've got no shoes.

• 58:09Speaker 01

  Oh, I'm hungover.

• 58:10Chris Williamson?

  Yeah, and you're like, no, hang on, mate. Like, what is it that you want to do? You want to hit the ground running? They've got, they've got no fucking gym shoes.

• 58:17Speaker 01

  Hmm.

• 58:17Chris Williamson?

  Like.

• 58:18Speaker 01

  Yeah.

• 58:18Chris Williamson?

  It's true.

• 58:19Speaker 01

  Okay, right, next Monday.

• 58:21Chris Williamson?

  Yeah, prep a bit, yeah, exactly.

• 58:22Speaker 01

  And then you start your New Year's resolution on January seventh or something.

• 58:25Chris Williamson?

  Yeah, you might as well start on December the seventh.

• 58:27Speaker 01

  Yeah.

• 58:28Chris Williamson?

  Um but you know, uh for me.

• 58:30Speaker 01

  Waiting for this big like iconic day.

• 58:32Chris Williamson?

  You have good fucking gym shoes, brass band to come like marching down the road.

• 58:37Speaker 01

  Oh, no.

• 58:42Speaker 01

  Yeah, it's like someone, we we had a big brass band come to for like our school graduation thing. And they played Lord of the Rings. I don't know if you remember this.

• 58:51Chris Williamson?

  Yeah.

• 58:52Speaker 01

  And you know that like it was this massive build up like drum, drum, drum, drum, drum, and then the guy with the big drum and all the like, you know, the slow kind of um the sea of of wind instruments like.

• 59:02Chris Williamson?

  Yeah.

• 59:04Speaker 01

  And then builds up to that one guy doing the solo.

• 59:10Speaker 01

  And he got it wrong and everyone just cracked up and it was.

• 59:12Chris Williamson?

  So I was in, I was in that band.

• 59:15Jonny?

  I wasn't in solo.

• 59:17Speaker 01

  Oh god.

• 59:17Chris Williamson?

  You were in that band?

• 59:18Jonny?

  I was playing saxophone.

• 59:20Chris Williamson?

  So did you watch this occur?

• 59:21Jonny?

  Yeah, I was in it, yeah. I I know who I know.

• 59:24Speaker 01

  You play the saxophone?

• 59:25Jonny?

  Grade five.

• 59:27Chris Williamson?

  Stop the fucking press. What just happened?

• 59:31Jonny?

  I thought you knew that.

• 59:32Chris Williamson?

  You've taken your pants off? And you play the saxophone?

• 59:35Jonny?

  I play, I have grade five saxophone.

• 59:38Speaker 01

  Johan Agnes Blobneson?

• 59:40Jonny?

  Yeah.

• 59:40Speaker 01

  Plays the saxophone?

• 59:42Jonny?

  Yep.

• 59:42Chris Williamson?

  In that band, where he was in the crowd?

• 59:44Jonny?

  Ah, yeah.

• 59:45Chris Williamson?

  Mate, my mind is, I'm absolutely.

• 59:48Jonny?

  There's also a, I was in a singing group for.

• 59:57Jonny?

  When I was in.

• 59:57Chris Williamson?

  Have we been transported into some alternate Christmas universe?

• 1:00:01Speaker 01

  You know, when we were put into the YouTube holding bay, we've been sent out into the wrong dimension.

• 1:00:05Chris Williamson?

  This is the wrong, this is the wrong Johnny, isn't it?

• 1:00:07Speaker 01

  Yeah, that's why the light didn't work and.

• 1:00:09Jonny?

  Yeah.

• 1:00:09Chris Williamson?

  I thought, I thought we were here to do a Christmas podcast and it turns out we're in some fucking alternate universe.

• 1:00:15Jonny?

  Can't believe it.

• 1:00:16Chris Williamson?

  Where only one light on your Christmas jumper works.

• 1:00:18Jonny?

  So I was in a, one of my teachers had a um like a singing career. He was a guitarist. And he used the apart portion of the choir that I was also in to uh be his backing singing group. So I'm on a C D singing.

• 1:00:34Speaker 01

  That's great. Somewhere.

• 1:00:35Chris Williamson?

  Shit, the fucking bed.

• 1:00:37Jonny?

  No.

• 1:00:37Speaker 01

  No.

• 1:00:39Jonny?

  Um wow.

• 1:00:40Chris Williamson?

  So we're talking about.

• 1:00:43Chris Williamson?

  Goals.

• 1:00:44Speaker 01

  New Year's.

• 1:00:44Jonny?

  New Year's.

• 1:00:45Speaker 01

  Starting at the first hurdle.

• 1:00:46Jonny?

  Brass band, brass band. That was it?

• 1:00:50Speaker 01

  Make, make sure you have running shoes, basically.

• 1:00:52Jonny?

  Yeah, just prepare, prepare before you're gonna start.

• 1:00:54Speaker 01

  Oh, Christ.

• 1:00:56Chris Williamson?

  Keep going.

• 1:00:56Jonny?

  Uh, uh, it didn't matter.

• 1:00:58Speaker 01

  January seventh, you might as well have started on Jan-, on December the seventh.

• 1:01:02Chris Williamson?

  We've literally gone through all the points, we're just going back through them again now.

• 1:01:05Speaker 01

  Just in reverse order. So, but yeah, you're right. Like, I think if you're gonna do a New Year's resolution and you're gonna treat this January first as this holy day as an arbitrary thing.

• 1:01:16Chris Williamson?

  For heaven's sake.

• 1:01:17Speaker 01

  Heaven's sake, do it properly.

• 1:01:18Chris Williamson?

  Be prepared.

• 1:01:19Speaker 01

  Yeah, cause if, if you're not, then all you've done is.

• 1:01:22Chris Williamson?

  Delay, delay failure.

• 1:01:23Speaker 01

  Yeah.

• 1:01:24Chris Williamson?

  Fantastic.

• 1:01:24Speaker 01

  And we always think we're gonna feel different waking up on January first and most likely you're gonna feel terrible waking up on January first.

• 1:01:30Chris Williamson?

  I feel, I, I, I'm gonna, uh, if you remember.

• 1:01:33Speaker 01

  Yes.

• 1:01:34Chris Williamson?

  What is it?

• 1:01:36Chris Williamson?

  He's just, he's killed me.

• 1:01:41Chris Williamson?

  Right, what is it?

• 1:01:42Jonny?

  It's alright, I'll tell you in a minute.

• 1:01:43Chris Williamson?

  Oh, fuck off, come on.

• 1:01:45Jonny?

  Because otherwise you forget and just.

• 1:01:46Chris Williamson?

  What is it?

• 1:01:49Jonny?

  You know, it's like, you know, when you've been wanting to seize for ages.

• 1:01:51Chris Williamson?

  And you get it.

• 1:01:51Jonny?

  It's the best thing, something coming out of you.

• 1:01:53Chris Williamson?

  Something coming out of you.

• 1:01:54Jonny?

  Fantastic. So it was to, I'm forgetting, no, I'm joking. Um, it was to set, so for setting a goal, a different way of setting a goal on the first of January is to set a, so it is, what was prompted, what prompted this was you said, use between now and January to, I have to think. And one of the problems that I think people have with that is like, well, I don't really know what I want to do. Where do I begin with goal setting, blah, blah, blah, blah. And everyone's like, well, yeah, but think about what you really want and like, fuck off. Exactly. So like, sit down and write as ambitiously as you'd like, a perfect day from start to finish.

• 1:02:35Jonny?

  And then that becomes the skeleton for all of the goals. So this was something that I did when I was in my second year of uni and pretty much got it.

• 1:02:49Chris Williamson?

  I mean, that's, that's what I've managed to get close towards on a morning now. Everything I do before midday, if you gave me the option, like, yeah, like if I had unlimited money, I'd maybe fly somewhere or something. But within reality, within the realms of reality. If you ask me, what would you like to do on a morning up until, from six AM until midday? It would be exactly what I do. Well, that, that man is more important than anything, anything else. Because that's literally how you spend your life, which is all that there is anyway.

• 1:03:23Jonny?

  Oh, God.

• 1:03:24Chris Williamson?

  So I think so. What would, what might be quite nice, you touched upon a quote that you'd liked. Is there any quotes from this year that, that come to mind, Johnny? I know I put you on the spot there. If there's any of the things, I love that one about the sea players. I think it's just, it's a much cooler way of saying like lions don't concern themselves with opinions of the sheep. That's just so wanky, isn't it? It just immediately makes me think Fiat five hundred, jelly bean, um, air freshener.

• 1:03:50Speaker 01

  Fear five hundred.

• 1:03:52Jonny?

  Chris is so good at like just picking out sort of like societies, like the specific things that like.

• 1:03:59Chris Williamson?

  Do you know, do you know what else, do you know what else this particular person's got? Catch flights, not feelings in their bio on Insta.

• 1:04:04Jonny?

  Yep.

• 1:04:05Speaker 01

  Catch flights, not feelings.

• 1:04:07Chris Williamson?

  Yeah, that's what else they've got.

• 1:04:08Speaker 01

  Interesting.

• 1:04:09Chris Williamson?

  They wear Jimmy Choo's.

• 1:04:11Speaker 01

  Oh, man.

• 1:04:12Jonny?

  Just so. A whole, whole race of people.

• 1:04:16Chris Williamson?

  Entire generation of girls.

• 1:04:18Speaker 01

  Have you got a quote? If not, I can, I can fill in while you.

• 1:04:21Jonny?

  Probably not, and I'm not sure I will.

• 1:04:24Chris Williamson?

  You're not, you're again, you don't put individual things on a pedestal. You would have had a concept from a book that you've enjoyed the most.

• 1:04:32Jonny?

  Uh, I put people on a pedestal.

• 1:04:34Chris Williamson?

  Okay, so Darren Brown, Darren Brown was already a big, a big win for you.

• 1:04:38Jonny?

  So I loved magic as a kid.

• 1:04:39Chris Williamson?

  Yeah.

• 1:04:40Jonny?

  And like reading more about him and magic has made me realise why I like magic. Cause it's, it's a source of, a way of trying to impress people when you feel like you aren't impressive.

• 1:04:49Chris Williamson?

  Hmm.

• 1:04:49Jonny?

  And then that's what leads.

• 1:04:50Chris Williamson?

  I think you're impressive.

• 1:04:51Jonny?

  Thanks, man. But that's what leads into searching to like physically improve yourself and a whole host of other things. But yeah, so him, um, Tim Ferriss is someone that I've followed for ages.

• 1:05:02Speaker 01

  Anton.

• 1:05:03Jonny?

  Anton.

• 1:05:04Chris Williamson?

  Anton Creel, at Anton K R.

• 1:05:06Jonny?

  He's a hero.

• 1:05:07Chris Williamson?

  E.

• 1:05:08Jonny?

  Watch his YouTube.

• 1:05:08Speaker 01

  I L. Think so.

• 1:05:11Jonny?

  The real Creel. Time to get Creel. Um, in the six minute diary today, I read a quote that like, so every day there's a quote in there. Um, and there's a quote from David Allen, which like I read it, I was like, it's so.

• 1:05:26Chris Williamson?

  Bastard.

• 1:05:26Jonny?

  That's to be honest, like most of the quotes like that, which is more around the, the stuff that you seven and I are spending more time discussing at the moment, which is like. Your ability to sit and deeply aggressively focus on one thing until it's completed.

• 1:05:41Speaker 01

  And what's the one thing that's helped you to, to do that, that we've both?

• 1:05:45Jonny?

  Well, I'll get to that in a second. So, so David's quote was your ability to produce output or something like that is directly. Or your, your power to produce output is directly respond, directly associated with your ability to like relax or something like that. In other words, you should be putting as much effort and intensity into your relaxation and rest as you are with your work. I'm very guilty of just like.

• 1:06:11Speaker 01

  Work that just kind of fills the.

• 1:06:13Jonny?

  So then the challenge in the six week diary this week is to schedule and plan, protect free time and do things in it that aren't work related.

• 1:06:22Speaker 01

  So the app.

• 1:06:23Jonny?

  Cold turkey for Mac is a nuclear warhead.

• 1:06:27Speaker 01

  Just be careful before you download it. Just be just brief.

• 1:06:30Jonny?

  And ju- just respect it. Like it does exactly what it says.

• 1:06:33Speaker 01

  You you.

• 1:06:34Jonny?

  Briefly explain what cold turkey does for Mac. So it will block access to apps or websites on a either for a period of time or on a schedule. Um. There's an upgrade, isn't there? So that's like the, that's the plutonium version, but there's a depleted uranium version. So so when I first got it.

• 1:06:51Speaker 01

  Unstable.

• 1:06:52Jonny?

  Over a year ago. Yeah, I noticed in one of the settings in advance, there's a, there's a little toggle switch that says frozen turkey on or off. I was like, oh, what's that?

• 1:07:00Speaker 01

  That looks nice.

• 1:07:01Jonny?

  Hovered over the explanation. It was like frozen turkey will lock you out of your laptop at times you. And I remember like, oh god, get off that. Like, go, go on another menu. Recently, r- r- read deep work on Usos recommendation and thought. Like, so in that, in that book, they talk about this idea of fixed schedule productivity. So having a deadline at the end of every day. Or the end of any task you're trying to do. So the end of your gym session or whatever, that you cannot and do not shoot over. So I was like, well, I'm shit at that because I'm like, I'll finish work at five o'clock and I never do. So I was like, right, well, I'm just gonna lock myself on my laptop. At at a fi- fixed time every day. Put frozen turkey on. I remember thinking like, this is just like the standard bit of software. It won't do anything.

• 1:07:43Jonny?

  Five thirty, your screen just goes grey and in replace i- in where was your app and everything is just a quote that says like. Um, you run your day, your day runs you or some like some shit like that. You're like, oh my god, I and you're like, okay, laptop off, back on again, can't get on my laptop. You're like, right, I locked myself out of my laptop. But it's fantastic. You've got it as well.

• 1:08:09Speaker 01

  Yeah, so I I've I've used it for, I.

• 1:08:12Jonny?

  Still just sat here in his leggings, in his long sock.

• 1:08:14Speaker 01

  I'm still hot, such a terrible Egyptian. So realised that a lot of the um, time sync that I was doing was from switching time, from having a distraction come up or checking messages or whatever. And thinking, oh, it's only a two second job to reply to this or whatever. And it ends up completely derailing your chain of train of thought and everything else. And responding to messages causes more to come back up. So I've set iMessage and a lot of communications apps into Cold Turkey. And set it so that every thirty minutes, I get a five minute window to blast response people, which um, Johnny certainly certainly felt um.

• 1:08:56Speaker 01

  You just go like, oh, and and it for it, it's excellent because it's the it's the good hybrid. Ideally, I'd like to go back to having a total offline period until midday. Um, unfortunately.

• 1:09:09Jonny?

  To do.

• 1:09:09Speaker 01

  Yeah, there's certain, and I know everyone's got an excuse, oh, I can't do it because, but um, I'm trying to trying to do a medical degree and run a business here. So um, there's a couple of things.

• 1:09:20Jonny?

  Yeah.

• 1:09:20Speaker 01

  Fucking break, mate.

• 1:09:21Jonny?

  Yeah.

• 1:09:22Speaker 01

  Um.

• 1:09:23Jonny?

  So read Deep Work would be.

• 1:09:24Speaker 01

  Deep Work by Cal Newport.

• 1:09:26Jonny?

  Quote, read Deep Work and D and Atomic Habits. And those are the, if you master those two things.

• 1:09:31Speaker 01

  I still need to.

• 1:09:31Jonny?

  So if someone needs, if someone needs to get a late Christmas present or wants to start reading some stuff for the new year. Get those two books for people.

• 1:09:39Speaker 01

  Atomic Habits by James Clear and.

• 1:09:42Jonny?

  Deep Work by Cal Newport.

• 1:09:43Speaker 01

  And Happiness or Happy by by Darren Brown.

• 1:09:47Jonny?

  Put those three books into your life, you honestly, you people were recognised.

• 1:09:50Speaker 01

  I've got Happy in my li- in my library, ready to, ready to start.

• 1:09:53Jonny?

  On my wishlist and.

• 1:09:54Speaker 01

  It's a big one, nice, big old book that. Oh, yeah, ten hours.

• 1:09:57Jonny?

  It's, yeah, fuck.

• 1:09:58Speaker 01

  Um.

• 1:09:59Jonny?

  Quote.

• 1:10:00Speaker 01

  She's my.

• 1:10:00Jonny?

  I can't read, doesn't it's random.

• 1:10:01Speaker 01

  Is from a guy called Daniel Ingram, who we interviewed this year.

• 1:10:09Speaker 01

  A and E physician did fourteen years of meditation, seven of which were intensive.

• 1:10:15Speaker 01

  And he completed meditation. So he fully decentralized his awareness from here to everywhere. And he talks about a subjective experience in a very grounded and very kind of physiological, neurophysiological way, which really resonates with me because it's like, he's not just a quack that's gone off the deep end. Like, he's very systematic. And basically, one of his quotes was, wishy washy practice leads to wishy washy results. That's my current quote on my board, because he says, obviously, if you sit down and you just kind of half meditate, you're not really doing a specific method or anything, you're not going to get anywhere. And he says, Vipassana meditation, which is the, I guess, like, what mindfulness has been distilled into, is

• 1:11:01Speaker 01

  almost treated like a competitive sport, if you're practicing seriously, where you look at how many internal sensations can you recognize and spot per second. And he says, when you build up to ten consistently, so ten per second, then you know that you're on the right track, which, to me, is still a way off, I think, to consistently for thirty minutes, spot ten sensations a second. But, because if you treat something with that level of precision and that level of focus, then you will, you're guaranteed to make results.

• 1:11:31Chris Williamson?

  It's a lovely way to look at it, man.

• 1:11:32Speaker 01

  Hmm, pretty good.

• 1:11:34Chris Williamson?

  That's great.

• 1:11:34Jonny?

  So you read Turning Pro by Steven Pressfield?

• 1:11:39Speaker 01

  No.

• 1:11:41Jonny?

  That's a similar kind of

• 1:11:42Speaker 01

  Okay.

• 1:11:42Jonny?

  method.

• 1:11:43Speaker 01

  Do things properly.

• 1:11:44Jonny?

  Yeah.

• 1:11:46Speaker 01

  It's so stupid.

• 1:11:48Chris Williamson?

  That's a good, that's a really good way to look at things for everything, right? Like, you're only going to get, no matter whether, no matter how many times you go through an experience, the number time of that experience is still the first time you've done it. If you've been to the gym two hundred times, that's still the first two hundred and first time that you've gone.

• 1:12:05Speaker 01

  Yeah.

• 1:12:05Chris Williamson?

  And it means that, like, you're never going to get that chance again. So, for heaven's sake.

• 1:12:11Speaker 01

  Actually, with gym, it's the biggest, we see so many people that are on the inflection point of increasing marginal returns. So, translation, like, they're at the point where they're going to the gym, they're having a protein shake, that they're doing ninety percent of the effort, with ninety percent of the pain and the Bollocks that is involved with that and time and everything else. But because they're just like not really doing compound movements or they're they're only sticking to machines or that. They're not tracking their calories or yeah, they're not pushing the volume.

• 1:12:42Jonny?

  It's hammering an ale with a foam hammer.

• 1:12:44Speaker 01

  Yeah, it's like.

• 1:12:45Jonny?

  It's the same effort.

• 1:12:46Speaker 01

  You're doing all the effort.

• 1:12:47Jonny?

  Longer.

• 1:12:47Chris Williamson?

  That's an amazing analogy. That's such an amazing analogy. Um.

• 1:12:52Speaker 01

  It is.

• 1:12:52Chris Williamson?

  Definitely one of the learnings for me from this year has been that your mind is going to give up an awfully long, awfully sooner than your body when it comes to training. And that people are very concerned about overtraining and overwhelmed.

• 1:13:08Speaker 01

  That's been a very raw lesson for you this year.

• 1:13:10Chris Williamson?

  Yeah, man, but I I just.

• 1:13:14Chris Williamson?

  I. I'm very surprised at my body's capacity. I'm by no means even moderately capable at endurance work or training regularly. Like tw- two a days, five days a week for me destroys me. But I'm still able to function, but I get, literally, I get double the progress. That I would have done. It it is a factor of two. And if you're concerned about the progress that you're making with a work project or in the gym or with your relationship or whatever it is.

• 1:13:50Chris Williamson?

  Work done equals time times intensity. That's like, it's like the fucking conservation of energy, like thermodynamics equation. Work done equals time times intensity. So if you can up both of those. You laughing? Like if you can train twice a day and if you can train twice as hard, that's four sessions that you're getting.

• 1:14:09Jonny?

  Yeah, I mean, the the number of people who are anywhere near overtraining.

• 1:14:14Speaker 01

  People are so worried about overtraining, aren't they?

• 1:14:16Chris Williamson?

  Oh, man, it's a Thursday. Yeah, I trained legs on Sunday.

• 1:14:19Speaker 01

  I play football on Tuesdays, so I don't need to train legs.

• 1:14:22Chris Williamson?

  Listen, man, honestly, yeah, my Achilles. It's like the tendon is, I, uh, uh, defibrillated.

• 1:14:31Speaker 01

  Yeah.

• 1:14:34Jonny?

  I had, so do you remember the guy who who coached me, he was giving me lots of volume?

• 1:14:39Chris Williamson?

  Yes.

• 1:14:39Jonny?

  So the first week from that, I remember coming home from a training session and just being immediately

• 1:14:45Chris Williamson?

  All that.

• 1:14:45Jonny?

  bed bound, like flu type symptoms. And I was like,

• 1:14:49Chris Williamson?

  CNS.

• 1:14:50Jonny?

  I, and honestly, so that I had done more volume in that week than I had previously in a month.

• 1:14:57Speaker 01

  And like the, the, the volume, like,

• 1:15:00Jonny?

  Volume and intensity, all very high.

• 1:15:01Chris Williamson?

  But it was the percentages that were designed to bring you to the brink of destruction.

• 1:15:05Speaker 01

  It's not only the, well, the percentages are horrendous, but also like that level of volume through any human body, regardless of what your maxes are.

• 1:15:12Jonny?

  Mm hmm.

• 1:15:12Speaker 01

  Cause I mean, your, your deadlift max is three twenty, three fifteen.

• 1:15:16Jonny?

  Twelve.

• 1:15:17Speaker 01

  Three twelve.

• 1:15:17Jonny?

  Point five.

• 1:15:18Speaker 01

  Okay, so like the even seventy, eighty percent of that, like,

• 1:15:23Jonny?

  It's a heavy weight, yeah.

• 1:15:25Speaker 01

  To put, yeah.

• 1:15:25Jonny?

  There's a, there's a lot, there's a lot of it.

• 1:15:27Chris Williamson?

  It's a lot, yeah, it's hard to pick up.

• 1:15:28Jonny?

  I'm just loading the bars and arguing.

• 1:15:30Chris Williamson?

  Over and over again.

• 1:15:31Jonny?

  You put it down in the same place.

• 1:15:33Chris Williamson?

  That's the closest, but that's the point.

• 1:15:34Jonny?

  Weirdly, I remember the next day waking up and feeling, okay, I just, I was following a program. Like when you're given a program, you follow it, kept going and lo and behold, you adapt. So like, I remember thinking at the time, I have tr- quadrupled my volume here. Um, and here I am adapting to it, so.

• 1:15:53Chris Williamson?

  There we go, man.

• 1:15:54Jonny?

  And you can, you can apply that to anything, can't you?

• 1:15:56Chris Williamson?

  Your mi- your mind will fail long before your body ever does. Endure by Alex Hutchinson. Oh my God, if someone wants a more sporty side book. Amazing, absolutely fantastic.

• 1:16:06Jonny?

  And if you want to find your physical limit, go do a widow make.

• 1:16:09Chris Williamson?

  Which is twenty.

• 1:16:10Jonny?

  Twenty reps, quarter.

• 1:16:12Chris Williamson?

  Do it safely, of course. Put safety, twenty pins.

• 1:16:14Jonny?

  You did it for like six months or something.

• 1:16:16Speaker 01

  Six weeks, yeah.

• 1:16:17Jonny?

  Brit, squats and milk.

• 1:16:19Speaker 01

  I remember throwing up a raspberry whey down my top quite frequently, like whenever I would train, um.

• 1:16:25Jonny?

  Why are you constantly doing something that made you throw up?

• 1:16:26Speaker 01

  This is a good, good for a life fail, actually. So it was, um, it's a program called Squats and Milk, which is where you have four point seven liters of whole milk a day.

• 1:16:36Speaker 01

  So a gallon, an American gallon of whole milk and you do Widowmaker.

• 1:16:40Jonny?

  Four point seven litres.

• 1:16:42Speaker 01

  Yeah, so two of the big.

• 1:16:43Jonny?

  It's a very extreme weight gain strategy.

• 1:16:46Speaker 01

  It was horrible. It ruins your bowels. You absolutely, you just complete columns of liquid all, all day. But yeah, so, and then the training program is three times a week Widowmaker squats. So you take your 10 rep max, put it on your back and you're not allowed to rack it until you do 20 reps. So you just, the set maybe takes three, four minutes. Um, so you like.

• 1:17:08Jonny?

  Of hell incarnate.

• 1:17:09Speaker 01

  Oh, yeah, it's really nasty.

• 1:17:11Jonny?

  And different things happen to people on rep 11. So I, I taste blood. You, uh, audio broadcast loses his hearing. Or is that you?

• 1:17:21Speaker 01

  I lose my hearing.

• 1:17:22Jonny?

  Lose your hearing. So what happened to him? Can't remember, different symptoms. It's weird. Yeah. He passes out normally afterwards. Yeah, I.

• 1:17:31Speaker 01

  Never seen someone take such a big breath.

• 1:17:32Jonny?

  It's, the thing is, I remember it happening and thinking, oh, this can't be rep 11. There's nothing magical about rep 11. Every single time, rep 11, blood. There's no blood, but yeah.

• 1:17:42Chris Williamson?

  That metal, that kind of metal taste.

• 1:17:44Jonny?

  Yeah.

• 1:17:44Chris Williamson?

  Yeah, man, that's what they call in CrossFit, they call Fran cough.

• 1:17:47Jonny?

  Fran cough.

• 1:17:48Chris Williamson?

  Yeah, when you do Fran, you get the.

• 1:17:50Speaker 01

  The Fran cough.

• 1:17:51Chris Williamson?

  Cough. You get the, that.

• 1:17:52Jonny?

  Just face to face with the devil and stuff.

• 1:17:55Chris Williamson?

  Yeah, man. So any, any parting thoughts? Obviously it's Christmas Eve for us right now, technically.

• 1:18:03Jonny?

  Kind of. Merry Christmas.

• 1:18:04Speaker 01

  In the future. Very morbid, uh.

• 1:18:06Jonny?

  In the fu- in the, in the future past of podcast land, it's Christmas Eve.

• 1:18:11Chris Williamson?

  It is.

• 1:18:12Jonny?

  Merry Christmas, everyone.

• 1:18:13Speaker 01

  Merry Christmas.

• 1:18:14Jonny?

  Thank you.

• 1:18:20Speaker 01

  Yeah.