Life Hacks 101 - #002

Today I am joined by Jonny & Yusef from PropaneFitness.com as we go through our favourite tools, apps, websites & principles for a productive and efficient life. Find out how to improve your mobility at home, why you shouldn't have audiobooks quicker than 2x speed and how a shoe horn will change your life. Further Reading: Apple ROMwod Toby for Chrome David Allen’s Guided Mindsweep Optimize Evernote Withings Scale FitBit Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom - Episodes You Might Enjoy: This Is How To Master Your Life - David Goggins - #577: ⁠⁠⁠lnkfi.re/SN-Goggins⁠⁠⁠ How To Destroy Your Negative Beliefs - Dr Jordan Peterson - #712: ⁠⁠⁠lnkfi.re/SN-Peterson⁠⁠⁠ The Secret Tools To Hack Your Brain - Dr Andrew Huberman - #700: ⁠⁠⁠lnkfi.re/SN-Huberma Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/ModernWisdomPodcast Email: https://www.chriswillx.com/contact Learn more about your ad choices. Visit megaphone.fm/adchoices

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

• 0:06Chris Williamson?

  Speaking of which, Youssef and Jonny from Propping Fitness are here today.

• 0:10Jonny?

  Why do we look, can't look at the camera?

• 0:12Speaker 02

  Because I was smelling my armpits.

• 0:16Chris Williamson?

  It's fine, it's fine. That's really not the worst thing you've ever done on a podcast, is it? So yeah, we're talking about life hacks today. Those of us who are addicted to trying to make our lives more efficient and optimal. We're going to try and come up with some interesting resources that we use that have made our lives a little bit more efficient. I think that we all come from different kinds of backgrounds with what we need and what we choose to use. But then there's a lot of stuff that we've crossed over with as well. So it'll be a combination of workflow tools, apps for your mobile phone, strategies that we use for making your life more efficient. And then probably quite a bit of stuff that none of us realised that the other ones did. And then we're going to just mock each other about it.

• 1:01Jonny?

  I think especially what he says. I'm especially excited to write your list.

• 1:06Chris Williamson?

  Who would like to open up the first resource?

• 1:13Speaker 02

  Right, Skob, are you going to go first? Okay, well, I'm just going to begin very basic and just say Apple products.

• 1:18Chris Williamson?

  Yes, yeah.

• 1:19Speaker 02

  This was Jonny's as well, because Apple contains a suite of syncing. But the problem is, you roped in. As soon as you begin, you get a MacBook, you have to then get an iPhone. And if you get an iPhone, you have to get a MacBook, otherwise you're in this sync nightmare between an Android or a PC device and then something else.

• 1:39Jonny?

  I am uncomfortable with you looking at the camera.

• 1:41Speaker 02

  Okay.

• 1:42Chris Williamson?

  I quite like it.

• 1:43Jonny?

  It makes me uncomfortable.

• 1:45Speaker 02

  Right, okay, sorry guys.

• 1:47Jonny?

  That's just how I feel.

• 1:48Speaker 02

  Jonny's uncomfortable, so.

• 1:49Jonny?

  Well, because it's then, like, you're over there and I'm like, well, do I look over there? Back at you when I reply and then back at the camera?

• 1:57Speaker 02

  I think nod and smile at me and then look at the camera.

• 1:59Chris Williamson?

  Gesture to the camera, yeah. Imagine you're Alan Shearer doing the Saturday afternoon football.

• 2:05Speaker 02

  Okay.

• 2:06Chris Williamson?

  Talking into camera, but you're gesturing to the lads.

• 2:09Speaker 02

  The lads.

• 2:11Jonny?

  So the point you said just made.

• 2:12Speaker 02

  Yeah, the lads.

• 2:13Jonny?

  I think it's a, it's a fire.

• 2:15Chris Williamson?

  It's a round, it's a round table. Okay, continue.

• 2:18Speaker 02

  It's such a rocky start to a podcast.

• 2:21Jonny?

  Or the smoothest start we've ever done.

• 2:23Speaker 02

  Maybe. So yeah, Apple products, the main things that I use them for, the main things I use the capture tools for, so iCal, reminders and Siri. So hold on Siri, remind me in 10 minutes, whatever, and you have at least either a section of reminders or a note or something that's just your immediate capture, that stuff that while you're on the go, you just capture things that may need to be done later and then a certain point in the day later, you go in bulk and take all of those things into capture and allocate them to a specific time in your calendar.

• 2:56Chris Williamson?

  So that's David Allen's getting things done, right?

• 2:58Speaker 02

  Exactly.

• 2:58Chris Williamson?

  Get it out of your head, get it down on paper as fast as possible.

• 3:00Speaker 02

  Yeah, exactly. So get it out of your head, don't let your mind hold these ideas because often what happens is you've got something and you think, oh, I need to fix that nail in the fence, which was his example. And then for the rest of the day, even if you forget what the thing you had to do is, you've still got this general stressed thought of like, oh, I need to do the thing, the thing I've got to do.

• 3:19Chris Williamson?

  Something that's left, yeah.

• 3:21Speaker 02

  And then you're having a terrible time. So.

• 3:23Chris Williamson?

  I agree. Yeah, I think Apple products fantastic, like being able to sync just stuff like your notes, making a note on your phone and then it appearing on your laptop. Let's think 10 years ago, 15 years ago, the phones weren't a thing, but that syncing also wasn't a thing. And then when we do, when you first get, it's just such a game changer. I don't understand how people don't live, having iMessage, WhatsApp web, like, you know what I mean?

• 3:45Jonny?

  iMessage on your laptop is probably one of the biggest.

• 3:48Speaker 02

  Massively.

• 3:49Jonny?

  Shift in, instant shift in quality of life.

• 3:52Speaker 02

  Like how, how much do you text on your phone?

• 3:55Jonny?

  Hardly ever, hardly ever. Like if I'm on my laptop.

• 3:57Chris Williamson?

  That's because you're on your laptop a lot.

• 3:58Jonny?

  Yeah. Well, yeah. I mean, I've only sat this over, received a text message.

• 4:04Chris Williamson?

  Better open the laptop.

• 4:05Jonny?

  This is a laptop job.

• 4:07Speaker 02

  Thing is, that, that is what I do.

• 4:11Speaker 02

  I'm like, my big Arab thumb is too

• 4:14Chris Williamson?

  Huge arse then.

• 4:15Speaker 02

  To do that, so I'll just like

• 4:16Chris Williamson?

  Not dexterous enough.

• 4:17Speaker 02

  Yeah, I just don't bother with texting on my phone.

• 4:19Chris Williamson?

  You need the accessibility mode that my dad's on the verge of needing.

• 4:24Jonny?

  Oh, it's that one with big numbers. I love it when I see people with big numbers on.

• 4:29Chris Williamson?

  It's like It turns a phoning with a calculator. It's got the keypad entry system from an Nokia thirty three ten. But it's on something that's worth a thousand pounds.

• 4:38Jonny?

  Yeah, yeah.

• 4:38Chris Williamson?

  Right, Johnny, what's next?

• 4:40Jonny?

  Well, it's, Apple was technically mine.

• 4:43Speaker 02

  Let's continue on the Apple vein.

• 4:45Jonny?

  The problem with Apple is, it's to really cover all of the things it does for you, you'd almost have to think about this for an entire day. Cause there's so much stuff, like even, even things like do not disturb mode, for example. Notes syncing, the availability of like so many different apps can be on your phone and on your laptop. Evernote, meditation apps, like I could run, we can run propane. I know you can't because you deliberately remove things. But if I had to, I could run the entire business from my phone.

• 5:18Chris Williamson?

  Well, I do. I run my business from my phone, pretty much. The necessity for me to go on my laptop is very, very rare. Really rare.

• 5:27Jonny?

  So why, why do you have a laptop?

• 5:29Chris Williamson?

  It's more convenient. I can work quicker, typing is significantly quicker. I don't like the angle that my neck's at when I look at my phone. Like, yeah, you're hunched over, irrelevant of whether you're sat up at a desk, it's not good. And I've found that, what's this? On the back of my neck, what are these muscles here?

• 5:44Speaker 02

  Traps.

• 5:44Chris Williamson?

  Is that trapped? It runs up to the back of your skull. Right, okay. So I've found that my traps are getting looser at the top, but my SCD?

• 5:54Speaker 02

  M, yeah.

• 5:55Chris Williamson?

  SCM, which is what runs on the front of your neck, is getting tighter. And I'm absolutely adamant that a lot of that is due to spending time with my head tilted forward, looking at my phone.

• 6:05Speaker 02

  Phone neck, yeah.

• 6:06Chris Williamson?

  Yeah, for sure. Whereas naturally with your laptop, you, eye level's brought up a little bit.

• 6:10Jonny?

  I think there's problems, like more probably, most of it if you use a mouse, but people still sit and slouch and sit like you have their shoulders forward.

• 6:20Chris Williamson?

  Well, posture one, posture one O one, proppinfitness.com, Google it, it's really good.

• 6:24Speaker 02

  Proppinfitness.com forward slash posture.

• 6:26Chris Williamson?

  Great article.

• 6:27Jonny?

  That's it.

• 6:27Chris Williamson?

  Thank you. I'm surprised he didn't just quote a bit.ly link. Right, come on.

• 6:33Jonny?

  No, he doesn't have bit.ly links. Scammers use them, so I'm told.

• 6:37Chris Williamson?

  goo.gls are all safe though, is that right?

• 6:40Jonny?

  Yeah, he's told me after using bit.ly.

• 6:42Chris Williamson?

  Fair enough.

• 6:43Jonny?

  Multiple times.

• 6:44Chris Williamson?

  What's first up for you then?

• 6:49Jonny?

  I'm gonna say the theme or the concept which encompasses loads of things. But the concept of having a series of things that you do in order every morning before you do anything.

• 7:05Chris Williamson?

  A morning routine?

• 7:07Jonny?

  Yeah, but like, it doesn't have to be like a, it might just be one thing.

• 7:12Chris Williamson?

  Okay.

• 7:12Jonny?

  Like, it's, I think for me, having, rather than just saying I have a routine, like things that I do, it's specifically like, because in the morning, I'm so open to, I'll pick up my, I'm like half asleep, you're making coffee, you pick up your phone, check email, before you know it, you've been sucked into this situation at work or whatever, if I just make things as baby simple as possible for myself.

• 7:35Chris Williamson?

  Okay, so give me your morning routine.

• 7:37Jonny?

  So, okay, wake up, downstairs, coffee, journal.

• 7:43Chris Williamson?

  Phone's still upstairs.

• 7:44Jonny?

  Phone's actually with me.

• 7:45Chris Williamson?

  Right.

• 7:46Jonny?

  So I'm trying to, to put less like, physical barriers and just, I'm just not gonna look at it.

• 7:53Chris Williamson?

  Okay.

• 7:54Jonny?

  Uh, journal, do the work, meditate, downstairs, make my girlfriend a cup of tea.

• 8:00Chris Williamson?

  Mm-hmm.

• 8:01Jonny?

  Make me potentially another coffee, depending on how tired I am. Back upstairs, roll my yoga mat out in the bedroom while Becca's getting ready.

• 8:10Chris Williamson?

  Mobility.

• 8:11Jonny?

  Do Romwood, shower, downstairs.

• 8:14Chris Williamson?

  What's Romwood, Johnny? That's mine, get off.

• 8:17Jonny?

  This is why it comes to so many things.

• 8:19Chris Williamson?

  That's fine.

• 8:20Jonny?

  Uh, prioritise the day, start work.

• 8:23Chris Williamson?

  Okay, so your, your, a concept that you think that everyone should be doing is having a morning routine?

• 8:29Jonny?

  Like a, like a, like a launch sequence.

• 8:32Chris Williamson?

  For the day?

• 8:32Jonny?

  Hmm, okay.

• 8:33Chris Williamson?

  And how, how do you briefly, in 60 seconds, how do you design one? If you don't have, if you don't have to be mobile, if you don't have to run your own business, so you don't have to do, but if, how do you just get up and get your day going quickly? I think trying to not find a point where you get stuck in inertia is a big one. And the phone is probably the worst for that and the TV is probably up there as well.

• 8:54Jonny?

  I think things that make you feel organised and productive. Like I, I feel so, it's, it's all, uh, half of it may even be placebo. But if I've done those things, by the time I'm like sat working, my mind's not thinking like, oh, I said I was gonna blah, blah, blah this morning. I said I was gonna meditate or um, something's bothering me because I've kind of dealt with that first. So I try and get out of my own way mentally.

• 9:19Chris Williamson?

  Yeah.

• 9:19Jonny?

  Before doing things that require me to sit and focus and be disciplined.

• 9:22Chris Williamson?

  I think that you can quite easily work out what it is that you need to do in a morning. It's less about the things you need to do and more about the things that you shouldn't be doing. As far as I'm concerned, there's certain things that you can do on a morning that will make you feel better. But there's a lot of things that you can do in a morning which will make you feel a lot worse.

• 9:40Jonny?

  Yeah.

• 9:40Chris Williamson?

  Like if you, there's so many, so many of my friends that I know that will get up on a morning and they will spend forty five minutes cycling around all of the apps on their phone. Clearing off all of the notifications from the day before, like purely from a time efficiency perspective, as soon as you're travelling to wherever you need to go, you can do that then.

• 9:55Jonny?

  Yeah.

• 9:55Chris Williamson?

  Presuming that you're not driving. And therefore you're doing two things at once as opposed to one thing at once.

• 10:01Speaker 02

  Such a good point. Because I think if you compare the worst case scenario morning, where you wake up and suddenly your agenda that you were planning to do in the day gets absolutely sidelined. By all of the, was it the urgent, the urgent but not important stuff.

• 10:17Chris Williamson?

  Yes.

• 10:17Speaker 02

  That comes up and you end up, yeah, cycling through the app. So just complete, and then two hours later, you're like, well, I had plans for the day. But I've got nothing done that I needed to and.

• 10:29Chris Williamson?

  I'm pretty certain that we could do a full episode on morning routine and journaling. It's a big part of what I think all three of us rely upon to get our days moving correctly. And I know that it's a key stone habit for me. If I have a good morning, the likelihood of me having a good day is. By a factor of ten more likely. Um. So if you want us to do one on morning routine, drop some message or or give me a tweet or something, we'll we'll put that together. I think as a sort of a little bit of a finishing point for that, the phone thing, it just comes back to it. We will be doing a number of episodes on how to not use your phone. But the main, the best thing that I've done is that I don't sleep with my phone next to me anymore. My phone is on the opposite side of the room next to the window. So for me to go and turn my phone alarm off, I have to get up and out of bed, go turn it off.

• 11:11Chris Williamson?

  At the window, then pull the blind in the window to let light into my room. And then even if I get back to bed, I can't go to sleep again. Like, as long as you're happy with the wake up time.

• 11:19Speaker 02

  And you feel like a dickhead for going back to bed.

• 11:22Chris Williamson?

  I don't mind it. I think I I can go back to bed for like five minutes, but I'm I'm in bright daylight now, so.

• 11:28Jonny?

  You can always justify yourself, can't you? Justify it that like, no, no, I I need this extra fifteen minutes.

• 11:33Chris Williamson?

  Absolutely. That that voice, that voice in your head goes and then as soon as you're asleep, you don't have control over how long you're back back in bed. Um. It's just such a bad, it's a bad, bad way to start the day, like starting it with TV or starting it with your phone. It feels like, what's that thing that Brian Johnson cites where he says that someone smoking a spliff drops their IQ by fifteen points? But someone on the phone drops it by twenty five. So like in terms of the IQ effect that being on your phone has due to the amount of stimulus. Your brain output suffers larger than if you'd smoked a joint. Put the phone down, pick the joint up.

• 12:09Speaker 02

  That's crazy. There's a, there's a lot, there's a lot of things like that where so when they say driving while texting is equivalent to driving under like six units of alcohol or whatever. Sleeping with your phone in the room that you're in is equivalent to like psychologically or to the to the the impact that it has on your quality of sleep. Is equivalent to sleeping with your front door open. Um.

• 12:30Jonny?

  We've spoken about that.

• 12:31Speaker 02

  Yeah.

• 12:32Jonny?

  I I see the point, but if, does anyone else feel that? Do you feel like when your phone's in the room?

• 12:39Speaker 02

  We're probably so desensitized to it now.

• 12:40Chris Williamson?

  Not when it's, not when it's in the room, I don't think so. But I definitely notice a difference when I'm sat down and I can't see my phone. Like if I can see, even if it's, I always have it face down, phone is always face down now. Even when I get into a meeting, phone always goes face down. But when I can see it, even at the peripherals of my eyes, if I'm sat watching TV or I'm sat reading a book, if the phone is face down there, I can see the black and it draws my mind towards thinking.

• 13:03Speaker 02

  That's another thing. So in social situations, they, I can't remember the number, but it's, if a phone is even visible on the table, even if it's not in use, it still diminishes the sense, the perceived sense of connection and interaction.

• 13:17Chris Williamson?

  I think, I think that you can get away with phone wallet.

• 13:20Speaker 02

  Maybe.

• 13:21Chris Williamson?

  On top, that's probably okay. Um, I'm going to do my first phone, which I think we'll all agree with, which is Romwad. Um, actually, Scobie, you might not agree with this, but I think you said the other day. You're going to get back on it. You're going to get back on. So Romwad is a daily range of motion, um, programming website. Every single day, they release a round about a 20 minute routine of mobility to do. It's based on Yin Yoga, which is a slow, slow, long-held stretches. Essentially, it's mindful stretching. Um, the reason that it's so good, I think, is that it's so prescriptive and it is something that everybody, almost universally, whether you're an athlete or not, whether you do a lot of physical exercise or not,

• 14:05Chris Williamson?

  almost everyone ha- would benefit from having an improved range of motion from doing some stretching day to day. There's so many people that you hear that say, I'd love, you know, I'd love to do some stretching, but I just either can't find time or don't know what to do. And the fact is that Romwad makes it so easy for you to do it. You put it on, either on your laptop or on your phone. There's a good mobile version of the site and put either headphones in or play through the speakers. And a guy talks you through the movements that you're going to do. And some good-looking guys and girls on screen demonstrate them and they stay in the poses with you for the entire time. And then sometimes there's controlled breathing that you have to do along with it. The, it's, it's just fantastic. It's such a good resource.

• 14:48Chris Williamson?

  You have access to every workout that they've ever put out before. And you can refine those down by what's tight. So you've got a bad back, you've got a bad neck, you've got bad, you've got tight hips, you've got tight whatever. You can put in the things that are bothering you and it will do a meta-search through everything else and then come up with a routine that it thinks is good for you or a selection of routines. And, um, yeah, I think when I started doing CrossFit, which is functionally a more demanding sport in terms of my range of motion. My mobility is still not good enough, but was terrible from years of not looking after it. And now, if you can imagine the stretch that you do, that you used to be able to do in school, where you put your hand, one hand goes up and behind your neck and the other hand goes up your back.

• 15:31Chris Williamson?

  And I was never able to get my hands to touch behind my back. Whereas now, quite easily from cold, I can fall into it. If you're just listening, you'll have to imagine how lovely that looked. You do that, Johnny? I can't. Can you do archer arms?

• 15:44Jonny?

  I was doing it this morning.

• 15:45Chris Williamson?

  Straight in. Nice. Perfect. And you were miles away, right?

• 15:48Jonny?

  I was, yeah.

• 15:48Chris Williamson?

  At the start of the year.

• 15:49Jonny?

  The one I still can't do is.

• 15:50Chris Williamson?

  Eagle arms?

• 15:51Jonny?

  Yeah.

• 15:51Chris Williamson?

  Yeah, I think that's because the dimensions of your.

• 15:53Jonny?

  Too.

• 15:53Chris Williamson?

  So long.

• 15:53Jonny?

  Titanically muscular.

• 15:54Chris Williamson?

  Oh, you are. You're fucking huge.

• 15:56Jonny?

  No, it's my, it's internal rotation on one side's worse.

• 16:00Chris Williamson?

  Is it?

• 16:00Jonny?

  Yeah.

• 16:00Chris Williamson?

  Mate.

• 16:01Jonny?

  Right, I think for me, Romwad is the same benefit as having, as outsourcing my training in nutrition to a coach. In the sense that, like, I think mobility, because there are so many different ways, resources, methodologies and like schools of thought and how you should manage it. It's so easy to get caught up so much in it that you just don't do anything. Or you do something and overthink it and worry that it's not the best way to do it. So for me, it's having, someone else has put at least some level of thought into it. There's some kind of, I can feel some kind of progression. So the poses are getting gradually easier, as we were discussing.

• 16:38Jonny?

  And crucially for me, I think it's not, it's not intrusively painful or really challenging. It's quite relaxing.

• 16:48Chris Williamson?

  It, it can be challenging. It's the exact right level of challenging.

• 16:51Jonny?

  Exactly. So you don't come away from it thinking like, bloody hell, or like dread doing it. Like, I quite like having it as part of my morning.

• 16:58Chris Williamson?

  There's a couple. Today, the first pose was, if you can imagine, side splits. Basically, it was, you went straight into a standing straddle, which is your feet as wide apart as you can, standing up straight and then lowering down on your hands. And to go into that from cold, it's not, it's not horribly challenging, but it's pretty tough. And you have to kind of really focus on your breath and the benefits that I think me and you, Johnny, have seen from it. And I think Skung, you're a.

• 17:26Chris Williamson?

  I think your benefits from yoga.

• 17:28Jonny?

  They might call him scone.

• 17:30Chris Williamson?

  Scone, it's just the scone, isn't it? Crumbly old scone.

• 17:34Jonny?

  The scone.

• 17:35Chris Williamson?

  The scone, the lemon. Yeah, I think, I think that the benefits that all of us have seen from yoga and yoga over the years justify doing this. You can get a seven day free trial. The links to everything, by the way, links to everything will be in the description below. Where we can find discount codes will put them in. If not, then grit your teeth and, and buy it all.

• 17:54Jonny?

  Ron Ward's so cheap for what you get.

• 17:56Chris Williamson?

  Was it seven dollars a month? Four, fourteen dollars?

• 17:59Jonny?

  A bit more, yeah.

• 17:59Chris Williamson?

  A ten, ten quid. Ten pounds, ten pounds a month for you to have basically someone deliver you a fantastic yoga workout every single.

• 18:08Jonny?

  You and I were paying, what, ten quid a yoga session per week?

• 18:12Chris Williamson?

  Yeah.

• 18:13Jonny?

  So we're paying forty pounds a month for four hours of yoga and now we pay ten pounds a month for daily. It's not the same, it's not exactly the same and you can get free yoga online.

• 18:22Chris Williamson?

  Yes.

• 18:23Jonny?

  But I think the how easy it is, how accessible it is, the level of programming involved.

• 18:29Chris Williamson?

  And it looks good as well.

• 18:30Jonny?

  Nice, yeah, it's a nice thing to use.

• 18:32Chris Williamson?

  It's a good experience and that's part and parcel of it. The platform's simple. So yeah, you should, you should definitely check it out. It's got seven day free trial. For sure. And then every so often they might even bump that up. CrossFit Open is starting soon. I'm going to guess that they'll probably do maybe a fourteen day around about then. So if you wait until the back end of February, then that'll probably be a good shout.

• 18:51Jonny?

  Do you want to give the anti Ron Ward?

• 18:54Chris Williamson?

  I originally didn't like Ron Ward because of the lack of focus on the breath and the lack of the flow between poses. Since then, Ron Ward seems to have improved that and they've taken more influence from yoga. But the biggest thing, as Johnny said, is there's value in just having a prescriptive routine to do. Regardless of what it is, like you're just going to turn up and do it. And it's the other value in doing a yoga class rather than trying to yoga on your own.

• 19:23Speaker 02

  Where you're much more likely to give in quicker or just to be paralyzed by choice and just think, oh, I'm just not gonna bother. Exactly as you said, like people are, oh, I wanna go into some stretching, but I just don't know where to start, don't know what to do. And it's like, if you just like, well, watch this video and do what the man is doing.

• 19:40Jonny?

  Yeah, exactly.

• 19:41Chris Williamson?

  I think there's, there's a, an underlying assumption here, or an underlying problem. And you guys, Pro Pen, wrote an article, just stick to the program. And I think the point is that, I don't remember writing that, but I'm more than happy to take credit.

• 19:54Jonny?

  I did write it.

• 19:54Chris Williamson?

  Past Johnny did it.

• 19:56Jonny?

  I must have, I mean, I must have done.

• 19:57Chris Williamson?

  And, yeah, it was, uh, it was really, really good. Basically, what it says is that if you've got something which is a system which works, or something which is a system which is prescriptive and laid out, stick to it long term. Because people are too, too prepared to flip between different approaches to anything that they're trying to achieve. And within the space of two weeks, say that they didn't see progress. Well, there's entry barriers to everything that you're doing.

• 20:20Speaker 02

  Well, we get it with clients a lot, and they, they complain about the results they didn't get from the program that they didn't follow.

• 20:28Chris Williamson?

  There we go.

• 20:28Speaker 02

  And it's just like, well, if you stuck to something enough to see the result, you'd be able to make the decision yourself as to whether it's working.

• 20:35Jonny?

  Well, yeah, the place to be in is to be able to say, that didn't work, or that did work.

• 20:41Speaker 02

  If you can say neither.

• 20:42Jonny?

  Chopping and changing doesn't give you the privilege to say either. So I actually gave up Romwod. Chris will remember this day. I messaged him, I was like, Chris, I've got some terrible news, I'm gonna stop doing Romwod. And it was just, I think probably just out of not really seeing much benefit from it. After six months, changed, did something a little bit different. And then decided to come back to Romwod. And funnily enough, another two or three months, and sort of all these improvements have come through at once. And that just shows that, like, it took me, it literally nearly took me a year of doing it, but suddenly, a lot, a lot of the poses feel much easier.

• 21:20Chris Williamson?

  I started to see improvements fairly quickly, I'd say, although they manifested themselves in my performance a lot later. But no, Romwod, you should try it. If Romwod isn't for you, or if for some reason you can't access it, then find yourself a similarly prescriptive stretching routine that you do consistently. But Romwod, as far as we're concerned, has been the, the most effective one that we've had.

• 21:37Jonny?

  I, I can't do, because I know your suggestion is like, find a yoga routine online and follow that. I just can't do that.

• 21:43Speaker 02

  You could do, but I think the best thing is go to a class, because it's just the most foolproof way.

• 21:49Chris Williamson?

  But a lot less convenient. You can't do that, especially because I like doing Ronwood first thing in the morning. Upon waking, it's a lot less appropriate.

• 21:56Jonny?

  I think they're trying to do different things. I don't, I think Ronwood's a twenty to twenty minute maintenance routine, yeah.

• 22:03Speaker 02

  Ronwood seems more performance specific as well, and I think if you're doing it for performance benefits and you are a lifter, weightlifter, crossfitter, powerlifter, bodybuilder, then definitely Ronwood is the one.

• 22:16Chris Williamson?

  Right, what's next for you, Scott?

• 22:17Speaker 02

  So I've been, I've just had a look through my list and everything falls into capture, habits or media consumption.

• 22:26Chris Williamson?

  Okay, so let's go media consumption. I want one, I want one, one from the top and three from the bottom, please.

• 22:31Speaker 02

  Oh, God.

• 22:32Jonny?

  Constant and a vowel.

• 22:34Speaker 02

  Media consumption, so you know what, I'm gonna have to kind of capture first because.

• 22:39Chris Williamson?

  They're just ignoring you.

• 22:40Speaker 02

  You're gonna, but Carol, Carol, I said. So the way that you know which media to even consume is through your capture process.

• 22:50Chris Williamson?

  What are you using?

• 22:51Speaker 02

  Either stuff that trusted people send you and you know is gonna be good, I put it into.

• 22:55Chris Williamson?

  Which is open to abuse.

• 22:56Speaker 02

  Which is open to abuse, but I'll, I'll put it into a play queue. It's either a read queue or a play queue. This is done through Toby, which is a Chrome browser extension. You then can split things into libraries of things to watch, things to listen to, things to read. You can then, if you want to, allocate them on the top or the bottom as to different varies, varying grades of procrastination. Either it's full bait, like really procrastination, really procrast, so frustration.

• 23:25Speaker 02

  Or.

• 23:27Jonny?

  Procrastinatory?

• 23:28Speaker 02

  Yeah, or quite productive on the top.

• 23:31Chris Williamson?

  I didn't understand. You, you installed Toby on my laptop and I, I still didn't understand what it was until the other day. Toby is basically, it's kind of like a bookmark manager. It's a combination between a bookmark manager and a reading list that is displayed nicely and visually.

• 23:46Speaker 02

  On your new tab page.

• 23:47Chris Williamson?

  Yeah, so every time you open, every time you command and T, a new tab open on Chrome, you see the things that you potentially should be doing, or some of the things that you can do to stop yourself from doing the things you should be doing.

• 24:00Speaker 02

  Yeah, exactly. So the the purpose of that is that you've captured and you've eliminated the decision of what should I read, what shall I watch, whatever. It's you sit down, you you've taken that micro decision out of every moment and you just have it there. You have a queue that's ready to watch.

• 24:14Chris Williamson?

  Getting it out of the head again, it's David Allen all over again, right?

• 24:16Speaker 02

  Exactly.

• 24:17Chris Williamson?

  The brain, the brain isn't tremendously good at remembering things. It's good at decision making and doing. So it doesn't want to have to store the reminder of the the memory of this is why, like, what should I be doing? It's get it in front of you, get it out and crack on.

• 24:30Speaker 02

  Totally. And the other, sorry.

• 24:33Chris Williamson?

  How do you, so you talked about capture.

• 24:36Speaker 02

  Yeah.

• 24:37Chris Williamson?

  How does it go from, so if Chris sends you a funny cat video, how does that end up in Toby?

• 24:43Speaker 02

  So copy the link, add it into Toby.

• 24:46Chris Williamson?

  Okay, so that part, you haven't got anything, just manually collect, automatically collecting things in your world?

• 24:51Speaker 02

  So I have with with some things where if I'm listening to, actually, this is kind of the next stage, so. So you have the capture. It also means that it minimizes your your procrastination because you're not going to be just randomly surfing the internet because you've got a list of things that are vetted and you want to be reading or listening or watching. So lectures, audiobooks, that kind of thing is what I'm into.

• 25:16Speaker 02

  As I, so Toby is for stuff on browsers. MP3 audiobook player is something that is in the phone app.

• 25:24Chris Williamson?

  That sounds really snide.

• 25:27Speaker 02

  It is very snide.

• 25:28Chris Williamson?

  Is it? But that's why it works.

• 25:29Speaker 02

  Yeah, it works very well. There's many MP3 audiobooks that you can get, or YouTube has a huge number of audiobooks for free.

• 25:36Chris Williamson?

  Yeah.

• 25:36Speaker 02

  And if you use YouTube to MP3 converter, you can download them into an MP3, put it on your phone. When you play, it'll store your spot and there's also a sleep timer. You can adjust the speed as well. So it's a full.

• 25:50Jonny?

  Sounds a lot like Audible.

• 25:51Speaker 02

  It's Audible, it's Audible.

• 25:53Chris Williamson?

  Snidey Audible for when you've downloaded it yourself.

• 25:55Speaker 02

  Exactly, it's Snidey Audible and I use Audible too, so, which is excellent, so um.

• 26:00Jonny?

  Is there anything on, that's not on Audible that you can get on MP3?

• 26:03Speaker 02

  There, yeah.

• 26:04Chris Williamson?

  There's a number of things, there's a number of things that you can't, that, Audible's only got two hundred thousand titles. I'm aware that they're the main two hundred thousand, and anyone who's releasing a book now is releasing it on Audible as well. But two hundred thousand titles in the entirety of our literacy history, history is not tremendously, like, comprehensive, is it?

• 26:22Jonny?

  I just would have thought the limitation for that is that they aren't an audiobook rather than, they aren't an audio.

• 26:28Chris Williamson?

  Combination, probably, combination.

• 26:30Speaker 02

  That's, so the reason I got Audible is for modern titles that are harder to get through.

• 26:35Jonny?

  Snidey.

• 26:35Speaker 02

  YouTube, YouTube will tend to have classics, um, so if you want to listen to like Aldous Huxley or um, you know, any kind of old novels or anything like that, there will be some old school British man reading it out on there.

• 26:51Chris Williamson?

  So you've got Toby for capture.

• 26:53Speaker 02

  Toby for capture.

• 26:54Chris Williamson?

  What's up, what's up next, Johnny? What's your next one?

• 26:58Jonny?

  Oh wow.

• 27:01Jonny?

  Yeah.

• 27:01Chris Williamson?

  Um. Where'd you, where'd you get Toby? Is it just Google like Toby Chrome Extension?

• 27:05Speaker 02

  Yeah, exactly.

• 27:06Chris Williamson?

  Cool.

• 27:07Jonny?

  Um, I had a really good one a second ago. I'll talk, I'll, I'll link it to that, which is, is just something that I decided to do.

• 27:17Chris Williamson?

  What was the thing I was going to say?

• 27:19Jonny?

  Ah, got it.

• 27:21Chris Williamson?

  Hmm, fine.

• 27:22Jonny?

  Um, so with capture and the David Allen, Allen thing.

• 27:26Speaker 02

  Mm-hmm.

• 27:27Jonny?

  Um, there's, there's definitely, and this, this applies to anyone, I think you have stuff that is just accumulating in your life every day, all the time, someone says something to you, message pops up, email, whatever, stuff to do, and I think like, as much as we'd all like to always have something there to capture and write it down, we don't always have that.

• 27:48Speaker 02

  Mm-hmm.

• 27:49Jonny?

  So, there's a, there's two things, there's a, a PDF and there's a podcast that David Allen's done, which is a guided.

• 27:58Jonny?

  Brained up guided mind sweep. There's a podcast of him literally just talking and he goes through things. He's like, "Okay, professional life. Think about things that were said to you yesterday. Look at your calendar over the last week." It sounds weird, but if you sit with a bit of paper, like a blank document, and just listen, the stuff that comes out of your head of like, something that someone said to me 10 days ago that I would have completely, the sort of thing that you just sat watching TV and suddenly goes like, "Ah, damn it."

• 28:26Chris Williamson?

  Yeah.

• 28:27Jonny?

  Prevents that. I think a lot of the time when I'm meditating, I'll sit down to meditate and I'll have an idea that'll come to me or a memory of something that I need to do for later in the day. And it's that silencing of the amount of stimulus that we've got going on.

• 28:40Chris Williamson?

  Suddenly a front of mind.

• 28:41Jonny?

  And you go, "Oh, fuck." And then once I've finished meditating, it's there. It is still there. And I think spending a little bit of time with a bit of silence or actually,

• 28:52Jonny?

  rechecking through the last few days of inputs is probably a pretty good idea.

• 28:57Chris Williamson?

  If you don't get that stuff out of your head, it does create this background hum.

• 29:01Jonny?

  Definitely.

• 29:01Chris Williamson?

  It accumulates just, "There's something that I need to do, but I can't remember what it is."

• 29:06Jonny?

  Yeah.

• 29:06Chris Williamson?

  It's just, it's just a chronic version of that.

• 29:08Jonny?

  So doing, doing that like a couple of times a week, I think just really helps.

• 29:12Chris Williamson?

  Where can people find that?

• 29:13Jonny?

  If you search David Allen, Google David Allen guided mind sweep.

• 29:17Chris Williamson?

  Okay.

• 29:17Jonny?

  There's a, there's literally, there's a PDF that I've just got saved on my desktop. You just look down a list of things and you're like,

• 29:23Chris Williamson?

  Fuck.

• 29:23Jonny?

  And it, it makes you feel so basic because you're like, that's obviously just sat in my subconscious, ready to, ready to pop up at some point, but it just needed triggering.

• 29:34Chris Williamson?

  Okay, next up, I'm gonna do Optimize.

• 29:40Chris Williamson?

  Hey guys. So optimized.me is a website by a guy called Brian Johnson, who is not the lead singer of ACDC.

• 29:49Jonny?

  He, he might be.

• 29:50Chris Williamson?

  Well, he might be, but I'm pretty certain he's not, unless he's leading an outlandish double life as a bald American guy that's a life coach and also a rocker from Newcastle.

• 30:03Chris Williamson?

  So it's, it's a website where he summarizes books and concepts.

• 30:10Chris Williamson?

  There's so much. I think he's topped 500 book summaries now.

• 30:14Speaker 02

  Yeah, there's a lot.

• 30:15Chris Williamson?

  His intention is to do a thousand. That's his goal, to do a thousand. He's done 500. A lot of them are non-fiction, self-help, personal development, spirituality. But it goes, full range of topics. He's done ones on breath methods, endurance running, bodybuilding, a lot of stuff, like all the classics in terms of personal development. David Allen's books on there. We've been talking about How to Win Friends and Influence People by Dale Carnegie.

• 30:40Speaker 02

  He's got masterclasses as well, hasn't he?

• 30:42Chris Williamson?

  That's what's, that's what's really good. And I think, Johnny, that when you were on Optimize, that's what you liked. So if you can imagine that this guy is doing, around about every week to every five days, is releasing a book summary. And then around about every month to every two months, he will compile 10, around about 10 key concepts within a field. And he'll then release a masterclass. So if you can imagine that he skims the, the top filtering of the best stuff out of each book, and then skims the top filtering of each book into a concept, and that is what creates the masterclass. So if you're the sort of person who maybe struggles to read or sink themselves into a book for an extended period of time, this, which was me, is me still, was me specifically a year and a bit ago, and still is me now.

• 31:27Chris Williamson?

  This is really, really useful because you just get the key take home points with some really, really good examples. So I'll go through 10, 10 key lessons within a particular concept, usually from 10 separate books, maybe a couple that'll cross over. So let's say breathing 101, nutrition 101, sleeping 101, depression 101, how to make a habit, anxiety, everything. And all of this stuff's backed by whichever book he's been in. So you get the best of the best, displayed in maybe a 90 minute, either MP3 or a video. And the amount of resources that you get with it is really impressive. There's a workbook that's attached with each masterclass. There's a poster that comes, that's attached with each book.

• 32:12Chris Williamson?

  You can either read a blog version of most of the book summaries, which is the transcript from the audio version. There's also a video version. There's a mobile partner app which saves you position that you have if you're doing it on desktop. The desktop thing's really good. It, it really is, it's a pretty powerful and overwhelming resource. Once you get into it, I do feel like. His demeanor is probably a bit testing at times and that might be one of the mitigating factors of why you've stopped doing it. I'm not too sure.

• 32:45Jonny?

  Yeah, I think his, so a lot of the books that he covered are not really of interest.

• 32:52Chris Williamson?

  He's started, recently he's done every single one of the Harry Potters.

• 32:56Jonny?

  Alright.

• 32:56Speaker 02

  Really?

• 32:57Jonny?

  So that's not, that's not the sort of thing you wanna read a summary of, is it? Or maybe it is, obviously it is, otherwise you wouldn't have done it. I'm not sure. But like, I, I think there's a lot of sort of very niche diet books that he was covering.

• 33:09Chris Williamson?

  Yeah.

• 33:10Jonny?

  Like.

• 33:11Speaker 02

  You've got to get a thousand.

• 33:12Chris Williamson?

  Low carb solution.

• 33:13Jonny?

  Yeah, and like things about, you know, move your DNA and all this sort of thing like. I, I get why he's doing that, but it's just not interesting to me. And then the, I found that a lot of the masterclasses. So this, this is gonna be my next one.

• 33:26Chris Williamson?

  Mm hmm.

• 33:27Jonny?

  But it's, there's a lot of, a lot, like a tidal wave of information.

• 33:30Chris Williamson?

  It's terrifying.

• 33:32Jonny?

  Like, and you watch a masterclass and you're like, fucking hell, like, it's gonna take me a month to just apply all of that stuff.

• 33:38Chris Williamson?

  To disseminate ninety minutes.

• 33:39Jonny?

  And it's all, it's like a, there almost needs to be a syllabus and a curriculum to sit, if you wanna actually.

• 33:44Chris Williamson?

  A university.

• 33:44Jonny?

  Do stuff with it. Yeah.

• 33:45Chris Williamson?

  Yeah, yeah.

• 33:46Jonny?

  Like, it's like a three year course, isn't it realistically?

• 33:48Chris Williamson?

  This is, we come back to watching things on multiple time speed, which is, we can, we can go through that.

• 33:54Speaker 02

  So my, well, my point about Brian Johnson, which is also my next thing, which is that I, so I signed up for Optimize as well.

• 34:00Chris Williamson?

  I think we've all had an account at one point.

• 34:01Speaker 02

  We've all had an account.

• 34:02Jonny?

  Absolutely.

• 34:03Speaker 02

  Agree, like, his demeanor is a bit difficult and the masterclasses is too much of a wave of information and that's simply the problem.

• 34:08Chris Williamson?

  Which, for you to say that, for you to say that there's too much information.

• 34:11Speaker 02

  Yeah, I, I've made it my business over the last five years to assimilate large amounts of information. It worked, not, not by choice, just I, so for anyone who doesn't know me.

• 34:21Chris Williamson?

  It's literally your business.

• 34:22Speaker 02

  I, I am a medical student and people describe studying medicine like drinking from a fire hose. Um, so the goal is to try and just catch as much as you can and it's very stressful, but um. Yeah, the, the problem is, every book that is summarized, we have to remember that's somebody's life work, somebody's life research project or whatever, and he's trying to.

• 34:48Chris Williamson?

  This guy was putting ten of them into an hour and a half.

• 34:51Jonny?

  Maybe even more.

• 34:52Chris Williamson?

  Forty-five minutes. And there'll be like eleven points that each have four or five books to support.

• 34:58Speaker 02

  So what happens is you don't get the time under tension, you don't get the time of exposure. When you're listening to summaries to really fully assimilate the information and integrate it into your life. And that was the, it's great because you hear it, you're like, oh wow, these are all fantastic ideas, but it's, if you get stuck in that, it's just quite masturbatory because you're not really, it's just a bunch of like inspiring self-help stuff.

• 35:22Chris Williamson?

  It turns into, it turns into cliché sayings and, and headline concepts rather than understood, actable habits and changes, isn't it?

• 35:33Speaker 02

  Exactly.

• 35:34Chris Williamson?

  And that, that's interesting. So what's up next?

• 35:36Speaker 02

  So my, so my workflow to solve that is I've gone back to listening to full audiobooks, giving myself full time under exposure. I'm not doing two times speed as much or, or three times.

• 35:46Chris Williamson?

  You're gonna have to explain why you were even doing that in the first place.

• 35:49Speaker 02

  Just simply the mindless acquisition of efficiency and cramming more information in one.

• 35:55Chris Williamson?

  So you were, you were using, you were using, I think YouTube, YouTube natively has a speed up speed, right?

• 36:00Speaker 02

  Yeah, but I've got a, I've got a little hack for that as well, which moves it up to four times speed, but I'm.

• 36:05Chris Williamson?

  What can you listen at four times speed? Could you actually understand?

• 36:08Speaker 02

  It depends, depends on the speaker. Some people.

• 36:10Chris Williamson?

  But normal, but a normal cadence, could any, could you understand anyone at four times speed?

• 36:16Speaker 02

  Non, only non-technical information. When you start learning about like, you're trying to do like physiology of, urination and you're listening to it on four times speed, you're like, hang on, I'm just gonna have to listen to this four times on four times speed.

• 36:30Speaker 02

  So this is pointless. So I've slowed things down.

• 36:34Chris Williamson?

  It's imagining that you, you sat in your room.

• 36:38Speaker 02

  Holding on that side of my.

• 36:41Chris Williamson?

  And you're like.

• 36:45Speaker 02

  But we've got three and a half.

• 36:46Chris Williamson?

  Slow realisation.

• 36:47Speaker 02

  We've got three and a half.

• 36:48Chris Williamson?

  Being beaten by urination.

• 36:49Speaker 02

  The, the flatmates would always like, they'd come in and just hear like. And then they'd always take the spaces.

• 36:54Chris Williamson?

  Verbal diarrhea.

• 36:56Speaker 02

  Um, so, so I've slowed things down.

• 36:59Chris Williamson?

  Yeah.

• 36:59Speaker 02

  Audiobooks. I then take notes and summaries as I go along, just in a little Apple Notes file on my phone or whatever. Just some of the key points. Put that into an Evernote file and then set a reminder through Evernote, which gives you an option to set a note to have a date to remind you or send you an email and a push notification to then be the review. And so then you can take the actionable points that you've taken in context and you've learned in a bit more of a structured skeleton and then try and action them individually. And once you've done that, you clear the reminder and you move on to the next thing. And I think Johnny is the best person I've ever seen at just implementing information.

• 37:39Speaker 02

  I just mindlessly index information. I've got hundreds of book summaries, hundreds of stuff that I've summarized.

• 37:45Chris Williamson?

  I've never seen anyone, anyone's collection of work that they've done themselves. That is so vast.

• 37:53Speaker 02

  Yeah, it's vast. And it's helpful that sometimes, you know, with Q and A with my clients, for example, I very often,

• 38:01Speaker 02

  I can't think of many times where I've not had an answer for a question that a client has asked.

• 38:05Chris Williamson?

  Yeah.

• 38:05Speaker 02

  Because of the reasons.

• 38:06Chris Williamson?

  Such a broad field to jot your draw on, right?

• 38:07Speaker 02

  Yeah, which is helpful, but.

• 38:09Chris Williamson?

  How many notes?

• 38:10Speaker 02

  So I've got 2,300 notes on Evernote.

• 38:13Chris Williamson?

  How many notebooks?

• 38:14Speaker 02

  Uh, let's see.

• 38:16Chris Williamson?

  You might as well do Evernote straight after this. Just let this flow into Evernote, because if anyone doesn't know how Evernote works, they're going to be confused.

• 38:24Speaker 02

  It's a, it's an external brain. It's a prosthetic brain.

• 38:30Chris Williamson?

  It's a USB drive for your thoughts, isn't it?

• 38:33Speaker 02

  Yeah, exactly. Fifty-eight notebooks, two, three, four, five notes.

• 38:38Chris Williamson?

  How would you feel in a, in a single word, if you can, if Evernote went down forever?

• 38:45Speaker 02

  It, it has in the past, so you have to take backups.

• 38:49Chris Williamson?

  Okay, so let's say.

• 38:50Speaker 02

  Oh, you mean if it was lost.

• 38:52Chris Williamson?

  Irreversibly lost. All of your backups and all of them.

• 38:56Speaker 02

  I would just have to start again.

• 38:57Chris Williamson?

  How would you feel? That doesn't say.

• 38:59Speaker 02

  It's, it's the same way as like your house burning down. Like it's, the, the thing is.

• 39:03Chris Williamson?

  Would you rather your house burn down or your Evernote?

• 39:08Chris Williamson?

  Please remove.

• 39:09Speaker 02

  It's a tough question. It really is.

• 39:13Chris Williamson?

  Because I've seen, I think when you and I travel together, we both have our laptops with us.

• 39:17Speaker 02

  Hmm.

• 39:18Chris Williamson?

  I don't know anyone else who feels it's like I won't leave my laptop in a car or like carry my backpack with my laptop in.

• 39:25Speaker 02

  Mm hmm.

• 39:25Chris Williamson?

  You're worse than me and it's because there's all of your Evernote in there as well.

• 39:30Speaker 02

  Lu- luckily Evernote is backed up and it's.

• 39:32Chris Williamson?

  Yeah.

• 39:32Speaker 02

  It's on the cloud and everything, but.

• 39:34Chris Williamson?

  So, right, take us, take us through, do hundred and twenty seconds on what Evernote is.

• 39:39Speaker 02

  Okay, E- Evernote is a way to, it's a word processor, but also a way to index any of those documents into folders, subfolders, tags. Um, there's a, you, you can find any of those notes in very quickly. The search function is very powerful, so.

• 39:56Chris Williamson?

  So most people have been exposed to notes on iPhone or whatever the equivalent is on Android.

• 40:01Speaker 02

  Right.

• 40:01Chris Williamson?

  And it's a very, very, very effective version of that, right?

• 40:05Speaker 02

  It's a very, yeah, very indexable and effective form of that.

• 40:08Chris Williamson?

  Mm hmm.

• 40:09Speaker 02

  And the thing that blows my mind is you have people who are otherwise seemingly intelligent, that are so basic bitch with collecting their notes.

• 40:17Chris Williamson?

  You talk about the guys that are in, that are your peers in university, right?

• 40:21Speaker 02

  I'll be sat in a lecture and there's three, four hundred medics in there who are all supposedly people that have been selected for their academic aptitude and they're all sat there with a flipping Microsoft Word document for every new lecture and you're like.

• 40:35Chris Williamson?

  Open, new, save as.

• 40:37Speaker 02

  Really upsets me and it's just like.

• 40:40Chris Williamson?

  So if you're a student.

• 40:42Speaker 02

  Forget flipping Evernote, like.

• 40:43Chris Williamson?

  Evernote and Google Drive, right?

• 40:45Speaker 02

  Oh, e- even everyone who I've told to do it, there was, oh, no, you can, you know, you want to, and then they'll get it and they'll be like, oh, my God, I wish I got Evernote.

• 40:53Chris Williamson?

  It's synced across, it's synced across your phone, your iPad, your laptop, it's hosted in the cloud, you can put images in, it's.

• 40:59Speaker 02

  Oh, and this Evernote Web Clipper as well. So if you're a website.

• 41:02Chris Williamson?

  The Web Clipper is fantastic.

• 41:02Speaker 02

  And you're like, oh, I want to save that article. Press one key and it saves it to your Evernote and it'll detect based on the words in the note, what notebook it should go in based on the context of the other notes.

• 41:13Chris Williamson?

  Or you can change it quite easily.

• 41:14Jonny?

  That's one feature of Evernote that I don't use.

• 41:16Chris Williamson?

  It's fantastic.

• 41:17Jonny?

  I just never, I don't ever find myself in a position where I look at something and think, I'll read that later.

• 41:21Chris Williamson?

  What I do is I, a lot of the time I sign up for things that are member on the access and then cancel it in seven days.

• 41:27Jonny?

  And snip them into your Evernote.

• 41:28Chris Williamson?

  And then I've got them.

• 41:30Speaker 02

  One more thing, I'm sorry, go ahead.

• 41:31Chris Williamson?

  Scannable.

• 41:32Speaker 02

  Yeah.

• 41:33Chris Williamson?

  Is that what you were going to say?

• 41:34Speaker 02

  So, well, is that your next thing?

• 41:35Chris Williamson?

  I like, you'll do much better service than I.

• 41:37Speaker 02

  Um, just. How often have you been asked to like provide proof of address or what's your NHS number? In fact, today I've been asked to prove of address and my NHS number, both of which I got within five seconds.

• 41:48Chris Williamson?

  As a junior doctor who's an Arab, that probably happens quite a lot.

• 41:52Speaker 02

  Whereas in the past, this, you know, to try and get a hold of that or get a hold of your birth certificate or something like that, you have to go through the special drawer, find the thing. Whereas if you just have all of your admin documents in one thing and you can get your national insurance number or any of that stuff, just.

• 42:10Chris Williamson?

  And you hold that in Evernote, right?

• 42:11Speaker 02

  You can do.

• 42:12Chris Williamson?

  Is that where you hold it?

• 42:14Speaker 02

  Yeah, so Scannable will allow you to.

• 42:16Chris Williamson?

  And upload.

• 42:16Jonny?

  Scannable's fantastic.

• 42:18Chris Williamson?

  I use Microsoft Lens, which is the same thing, but Scannable by Evernote.

• 42:22Jonny?

  Yeah, so it just puts it straight into Evernote.

• 42:24Chris Williamson?

  Yeah, yeah, a little bit more.

• 42:25Jonny?

  So when you saw first, so I think the first thing to mention is probably a lot of the stuff you and I have is because of ESOF.

• 42:31Chris Williamson?

  Yeah, absolutely. We get, we have trickle down productivity tools.

• 42:35Jonny?

  Yeah, because what you were saying there about like people sit sat in lectures with Microsoft Word, all the difference between them and you is you just have a questioning mind when it comes to that. I think you look at that and think, there's got to be a better way to do that. I'm gonna bloody.

• 42:50Speaker 02

  I think I'm just really intolerant. Like, open a Microsoft Word document and that 15 seconds that it takes to launch.

• 42:56Chris Williamson?

  Absolutely, I'm absolutely. Crucifying, yeah. A good, a good point that the story that I love about what you did before you went to go and do your medical degree was that you absolutely pounded that like Russian memory system or whatever it is, where you've got a mind palace now.

• 43:11Speaker 02

  That was a big undertaking. That was one of, one of the hardest courses.

• 43:14Jonny?

  Do 60 seconds on that?

• 43:15Speaker 02

  Oh, man.

• 43:16Jonny?

  So you've got a mind palace.

• 43:18Speaker 02

  Yeah, so the, it's a Russian memory system that allows you to geometrically increase the, the capacity for, the, the problem is, it's not like, oh, you read it and it'll improve your memory. It's a technique. So it's not like a.

• 43:34Chris Williamson?

  It's learning how to bench, it's not getting a 300 kilo one rep max.

• 43:38Speaker 02

  Yes, exactly.

• 43:40Speaker 02

  But um, there's a lot of tools in there, but it's just, it's very laborious and very.

• 43:44Chris Williamson?

  How many volumes was it? Was it multiple volumes?

• 43:45Speaker 02

  Yes, maybe thirty, forty volumes or something.

• 43:49Chris Williamson?

  This isn't, this isn't presented in like, nice polished Vimeo videos.

• 43:52Speaker 02

  There's not easy apps.

• 43:53Chris Williamson?

  Oh, the Russian texts, dusty cellar somewhere.

• 43:58Speaker 02

  It's very, very good stuff, though. It's so, okay, I'm gonna run through you and the listeners through this quick experiment. So I want you guys to, between you, think of ten objects. So, one to ten. Before you do, I'm gonna give you a skeleton to hook these onto. Bun, shoe, tree, door, hive, sticks, heaven, gate, pine, hen. Okay, you can remember those, those words because they are rhyming with one to ten. Yeah?

• 44:26Chris Williamson?

  There's nowhere of it.

• 44:27Speaker 02

  So one bun, two shoe, three tree, four door, five hive, six sticks, seven heaven, eight gate, nine pine, ten hen. Okay?

• 44:38Chris Williamson?

  I've, I've already forgotten.

• 44:39Speaker 02

  Yeah, no, you, you'll, you'll remember them.

• 44:41Chris Williamson?

  One door, no, bun, do, tree, door. I'll get, I'll get three in three. So, just, just so that I can, just so that I can explain what happened. We went to Dave, we went to David Lloyd. We needed to remember the code to get out of David Lloyd in the car park. I asked him what it was, and he just shouted two words at me. What was it? It was twenty-three.

• 45:02Speaker 02

  Yeah.

• 45:03Chris Williamson?

  And you just shouted.

• 45:04Speaker 02

  Zero, two, three.

• 45:05Chris Williamson?

  Yeah, and you shouted.

• 45:06Speaker 02

  Um, Tamara probably, because that's, because that's when you, you convert the, the numbers to syllables, which, but, and anyway.

• 45:15Chris Williamson?

  Do you ever feel like you're on Rain Man?

• 45:18Chris Williamson?

  I can't.

• 45:19Speaker 02

  Well, well, well, the, the number was, was, was, Tamara was, allowed me to, with the. But that's, that's, that's a different system. That's a bit more um, upfront learning investment.

• 45:30Chris Williamson?

  Just explain as a, as a concept. So there's, that's your framework.

• 45:34Speaker 02

  Okay.

• 45:34Chris Williamson?

  And then a bun becomes a lamp, and that's how you remember a lamp. What's the reason for you attaching something visual to it?

• 45:39Speaker 02

  Because memory works on resonance, um, whereas we think it works on just sheer attrition or like repetition.

• 45:46Chris Williamson?

  True force.

• 45:47Speaker 02

  Yeah. Now, even repetition, or even stuff that you think you learn in isolated fact, is always hooked on to some existing thing within your structure of your brain. So the way that you have like an electrical circuit, um. Or resonance, so you have like a guitar string and if you play a frequency that's the same frequency as that, the guitar string will start to vibrate as well. So you need the existing thing in your brain and then the trigger to go and retrieve that.

• 46:17Chris Williamson?

  Okay, so just a more efficient way of finding what you're looking for.

• 46:22Speaker 02

  Now, you already have the numbers one to ten in your mind, you already have the ability to rhyme in your mind, so one and bun.

• 46:28Chris Williamson?

  So that's conceptual?

• 46:29Speaker 02

  That's, yeah, that's conceptual, you can generate that at any time. Whereas you, you want the trigger to find out what the object one was. And so you say, okay, one bun, that's the hook, that's the retrieval system. And then that will resonate with the image that you've created.

• 46:46Chris Williamson?

  Of the lamp bun?

• 46:47Speaker 02

  Of the lamp bun, and then it comes back and completes the circuit.

• 46:50Chris Williamson?

  Okay, so that's, okay, so that's, you have ten things, you want to remember ten things. That's a framework you use.

• 46:56Speaker 02

  Yeah.

• 46:57Chris Williamson?

  Do you always use bun for one?

• 46:59Speaker 02

  I, I don't use that system, that's, that's just like the.

• 47:01Chris Williamson?

  That's the basic ritual. That's the entry, that's the entry level one. Once you've got, once you've got your fourth Dan, degree black belt, you actually forget the numbers altogether.

• 47:12Speaker 02

  Well, location is a good way to do it, so you'd remember, you think of a room that you know, so you'd come into the room, you'd walk clockwise around the room, identify twenty objects within the room. The first object has, um, identified five pieces within the object, so like, let's say it's a laptop, you'd think like the top bit, the camera, the screen, the keyboard, the trackpad and the USB port. So those are the different objects. You then zoom in, you attach another object to each of them, and you create a chain for each part of the object. So then, one object has the capacity for one hundred and twenty-five bits of information. And so that's one object within a room of twenty objects. So then, one room has one hundred and twenty-five times twenty.

• 47:54Chris Williamson?

  Quite a lot.

• 47:55Speaker 02

  Capacity for bits of data.

• 47:57Chris Williamson?

  Can you tell us about the time that you went in the gym with your bellendar?

• 48:02Chris Williamson?

  Just to bring everything back down.

• 48:04Speaker 02

  Yeah. Um, I had some of the shorts that doesn't really have a proper fly. And so it's very easy to to slip out. And so I walked into the big crowded room in the gym. Um, for I was in there for a good 10 minutes and then I realised that, um, I'd come out to play and and it was a.

• 48:30Speaker 02

  It was a problem and now I'm on the sex offenders register, so.

• 48:36Jonny?

  That's not really, that was not a life hack, was it?

• 48:38Chris Williamson?

  And that just to just to totally.

• 48:39Speaker 02

  I'm not really.

• 48:40Jonny?

  Good.

• 48:41Speaker 02

  Luckily.

• 48:41Jonny?

  You're fine. Yeah, because because he would have had to have notified us.

• 48:46Chris Williamson?

  For what podcast we can.

• 48:47Speaker 02

  But because you're both vulnerable adults that, um.

• 48:49Jonny?

  Yeah.

• 48:50Speaker 02

  Yeah.

• 48:50Chris Williamson?

  That might touch. Inappropriate, absolutely.

• 48:53Speaker 02

  Uh, right, Johnny, you're up on sex.

• 48:54Jonny?

  Hmm. So, right, okay, again, related to consuming media.

• 49:01Jonny?

  I see all the time, and I nearly did this for myself, people setting a goal, which is like, I'm gonna read this many books this year. Or I'm gonna do this, this, this many, whatever, like, consume this amount of information. And I think something that I, a question that I always used to have, which is related to what you stuff was just saying, is like, read this book, you take these notes, then like, what do you do with those notes? Or what's the point of that unless you're reading it in in some way? Like, unless the book is in and of itself just a pleasure read. Like, most people read self-help books because they want help with something to do with themselves. So not having a way to apply that was something that I struggled with for a long time.

• 49:44Jonny?

  So the way that I changed reading, um, is something related to something that I got from a guy called Garrett White, which I'll talk about in a next, the next round. But simply just reading to the point of having what he calls a revelation, which is just something, and you have this all the time when you read or consume information of something that for whatever reason. Make has an impact on you, resonates with you, makes you then like triggers a chain of thoughts related to that thing. And then, once that happens, once, might take two minutes, might take forty minutes, stop reading. Go to Evernote, and I have notebooks for themes, so like.

• 50:23Chris Williamson?

  Fitness and training mindset.

• 50:24Jonny?

  Exactly, yeah. And in each of those notebooks, or in each of those notes, is just a series of pieces of information. I write down the thing that I heard in bold, and then just a few notes in my own words beneath that. And then I'll put, if there's something associated, but there usually is an action associated with it, like. Um, for example, today, it was change, some change the about page on pro ben fitness dot com. Related to a podcast that was completely unrelated to marketing in any way, but. And that then goes in my Trello. So I add it to my Apple reminders, which is synced with if this and that through Trello. And then I know that I have a process in the morning when I prioritize my day, that I'll at some point get through that.

• 51:05Chris Williamson?

  We're still talking about getting things out of our head again, though, here, aren't we?

• 51:08Jonny?

  It's the same, it's the same thing, but it's, it's a way of making sure that things that I put into my head don't stay stuck in there.

• 51:13Chris Williamson?

  Absolutely. The, what was interesting, did you see the Tim Ferriss thing? I think it was what he did last week. And he talks about how he deals with information overload. And one of the things that he says, he uses this tagline, the good shit sticks. And it's like, you do consume a lot of information if you're in any way inclined to reading a lot or, or chasing down the sort of self-help rabbit hole. So to speak, as I guess we are, that you do end up becoming so overwhelmed with information that you can't pull it back out and you worry. Well, I've read this book and it was a thousand words, a thousand pages long. And I think, oh God, what have I got out the other side of this? And Tim Ferriss's piece of advice was, if it's not, if you read all of those pages and nothing comes out the other side of it, then don't worry.

• 51:57Chris Williamson?

  And if you read one book and you get ten concepts out of it, then that's fine, because the good shit sticks. Um, I think that's a really like interesting.

• 52:05Jonny?

  I really agree with him. I think the only part of it that I disagree with, and this might just be his ability or my inability, is this definitely. Notes that I've made on previous books, I'll look back over and gone like.

• 52:16Chris Williamson?

  Forgot about that.

• 52:17Jonny?

  Yeah. And so what I try, what I'm trying to do is just by the time I've finished a book, I've either already applied everything that I've learned from that book in some way, or I have, uh, you know, at some point in the next couple of months, it will be applied. I'd far rather have like one book a year. That's totally improved one part of my life, like relationships.

• 52:37Chris Williamson?

  Yeah.

• 52:37Jonny?

  Productivity, whatever, sleep, whatever, than have ten books that I forget about.

• 52:42Chris Williamson?

  Okay, let's do.

• 52:43Speaker 02

  That's an important thing, like making this balance between acquisition of information and application.

• 52:48Jonny?

  Hmm.

• 52:48Speaker 02

  And some people are too far one way, some people too far the other way. I'm too far in the acquisition, not enough application. Some people read a book every five years and so maybe they need to.

• 52:59Chris Williamson?

  Obsess over a little bit, yeah. Right, let's do, let's do a full round. We'll do a final round for this episode.

• 53:04Speaker 02

  Okay.

• 53:05Chris Williamson?

  And we will do a full round on the most basic one that you can think of. So my most basic one to get started would be prepping your food every day. And it's something that not everybody does, but the benefits of prepping your food are so ridiculously large. From an economic perspective, from a time perspective, from a dietary control perspective, from a mood perspective. Um, if you get up on a morning and instead of eating your breakfast whilst watching the TV, the time it takes you to eat your breakfast, I promise you, if you have a coffee, wait for the coffee to cool and have a normal sized breakfast that doesn't take too much cooking, you will be able to wash up yesterday's washing up, cook your food for the day and pack it by the time you've eaten your breakfast and had your coffee.

• 53:50Chris Williamson?

  Takes about four, about half an hour to forty minutes or so. And by that time, you've done two things that you needed to do on the morning, but one of them will benefit you for the entire rest of the day. So batch cook your food together. Make sure that you've got chicken defrosted in the morning, or you've got your meat for the day. You've got some sort of carb source, potatoes or whatever it might be, and then throw some vegetables in. And you can just boil everything away while you're thinking about your day and you're cooking your food, doing whatever.

• 54:15Speaker 02

  I really admire how consistent you are with that.

• 54:18Chris Williamson?

  It's just habit, it's just force of habit for me now, and it's been so drilled into me that when I see people, some of the guys will have to leave the office at four o'clock in the afternoon to go cook, to go, or to go, to go to a restaurant and have food. And that's sweet. If you're eating out, that's fine. You can also plan to eat out. And yeah, maybe you're going to end up wasting some food. Every so often because you've cooked food and then you end up going out for a meal. But the price that you pay for, the price that you pay for, for wasting the food that you may be not going to be able to eat and you're going to have to throw away. Is far lower than the price that you're going to have to pay by not cooking the food and then all you have to eat that then. Your dietary control's a lot less. Um. So yeah, just in whatever, um. To whatever degree that you can, try and prep at least one meal a day.

• 55:03Chris Williamson?

  Even if it's just your lunch, let's say that you, that you're working a, a more typical job, daytime job. Can eat your breakfast on the morning, you can prep your lunch and come home to cook and eat your tea.

• 55:14Chris Williamson?

  It's to me, it, it's just such a no brainer. I know that you guys are on and off with your food prep.

• 55:19Speaker 02

  The thing is, like, that, that's just our failing because it's, I'm completely sold on the idea, like it's a money saver, time saver and eliminates the. Possibility for you to go off the rails with your diet because the decision's made for you at the start of the day. Like it's such a.

• 55:35Chris Williamson?

  Like, why, how come, how come, how come you don't tend to do it then?

• 55:38Speaker 02

  The reason I don't do it now is because I, I, well, I do the next best thing, which is ready meals plus like a protein booster or a, a veg booster or whatever.

• 55:45Chris Williamson?

  Hmm.

• 55:45Speaker 02

  Which works for me, but like, I very much want to get back into, like, I, I, I do prep. Occasionally, like every third day, but it's not as clockwork as you. Like I would do, I'll put things in a slow cooker. I'll put just chicken, lemon, rosemary and sweet potato into a slow cooker, leave it for 12 hours, it's tender and ready to go.

• 56:03Chris Williamson?

  Yeah.

• 56:04Speaker 02

  Um.

• 56:04Chris Williamson?

  Okay. So have you thought of a basic one?

• 56:06Speaker 02

  Yeah, shoehorn.

• 56:08Chris Williamson?

  Shoehorn. This, this is one of my favourites. Can you remember your Facebook status from five years ago?

• 56:14Speaker 02

  So if you consider the time it takes to put your shoe on. With a shoehorn and then without a shoehorn. So, and, and the, the, the amount of skin that you lose on the back of your thumb as well, trying to thumb you.

• 56:26Chris Williamson?

  Thumb it in, trying to thumb it in. Does a shoehorn help you thumb it in?

• 56:29Speaker 02

  So much better.

• 56:31Chris Williamson?

  Really?

• 56:31Speaker 02

  Yeah, don't even need a thumb for it. Um. So the way that we, um. Is it amortise the the cost of a shoehorn is you you work out the amount of time that you number of times that you put your shoes on every day, four times a day on average.

• 56:48Chris Williamson?

  Yep.

• 56:49Speaker 02

  Number of time, number, amount of time that it takes to put your shoe on without a shoehorn. Twenty seconds total, or let's say twenty.

• 56:55Chris Williamson?

  The twenty seconds between two shoes, I think.

• 56:57Speaker 02

  Twenty seconds between two shoes. Now, the saving will be about seventeen seconds times for, multiply that out by a by a year at your hourly wage. The cost of the shoehorn pays for itself, the sixty nine p that you pay for a shoehorn on eBay will pay for itself very quickly, so.

• 57:15Chris Williamson?

  I like it.

• 57:16Jonny?

  Surely like on day one, it'll pay for itself.

• 57:18Speaker 02

  Maybe, yeah.

• 57:19Chris Williamson?

  Horribly, yeah.

• 57:20Speaker 02

  Is that amortisation?

• 57:21Jonny?

  Yeah.

• 57:22Speaker 02

  Yes.

• 57:23Jonny?

  Well, we'll not get into that.

• 57:25Chris Williamson?

  What's yours?

• 57:27Jonny?

  I wanna do two things.

• 57:29Chris Williamson?

  Fine.

• 57:29Jonny?

  Both, you'll laugh at maybe both of them.

• 57:31Chris Williamson?

  Fantastic.

• 57:32Jonny?

  Um, so this is, this is for people who work in an office.

• 57:35Chris Williamson?

  Okay. Particularly. You did.

• 57:37Jonny?

  I did. I think, so something I used to observe and I was the same, a lot of people would have like coffee with their breakfast in the morning and then it gets to about half ten or eleven o'clock and there's a bit of a like whip around to go to the local coffee shop.

• 57:51Chris Williamson?

  Snafu.

• 57:51Jonny?

  Yeah, like, oh, there's a coffee man outside and there's a little van or there's like a local Starbucks and people do that every day. For example.

• 57:59Chris Williamson?

  Mm hmm.

• 57:59Jonny?

  And so what I started realising was actually like the coffee that you get is normally, unless it's like a nice coffee shop.

• 58:08Chris Williamson?

  Artisan.

• 58:08Jonny?

  Is normally pretty shit and like two or three quid. The coffee that I make at home is normally pretty nice.

• 58:16Chris Williamson?

  And made blended to exactly.

• 58:18Jonny?

  How I like it, how I like it, because I've done it.

• 58:20Chris Williamson?

  Yeah.

• 58:21Jonny?

  And I know what I like because I'm me.

• 58:22Chris Williamson?

  Yeah.

• 58:22Jonny?

  It's one of the benefits of being me, so.

• 58:26Chris Williamson?

  Yes.

• 58:27Jonny?

  So all I, all I did was buy two thermoses that are identical.

• 58:32Chris Williamson?

  Uh huh.

• 58:33Jonny?

  Contigo, which I think is Spanish for with you.

• 58:37Chris Williamson?

  You spell that.

• 58:38Jonny?

  C O N T I G O.

• 58:41Chris Williamson?

  Wasn't as complicated as I thought.

• 58:42Jonny?

  And so. I told, I remember telling people about it, like I, I would arrive at work, bring two thermoses out my bag, put them on it and people like, what? That's like twenty quid, but actually, if you add up the saving in the space of a month, it's immense.

• 58:57Speaker 02

  I, I ran the numbers on that on one of our articles. And it's, it's like, if you get a Starbucks coffee and a biscotti every day of the week, Monday, Friday, every day for ten years. Um, it works out to like fourteen grand. And then if you include interest, it's.

• 59:14Jonny?

  The thing is, if you hear the argument against that.

• 59:17Speaker 02

  Okay.

• 59:17Jonny?

  Which is like, so people worry about that and then trash their credit rating.

• 59:22Speaker 02

  Hmm.

• 59:22Jonny?

  And like, if you flipped it, had a really good credit rating and managed the macro aspect of your finances.

• 59:27Speaker 02

  Coffee.

• 59:28Jonny?

  The fourteen grands, like irrelevant in the context of like buying a house.

• 59:32Speaker 02

  Hmm.

• 59:32Jonny?

  On with a shit credit rating, but anyway.

• 59:34Speaker 02

  Okay, so we've got thermoses.

• 59:36Jonny?

  So that's one of them. Automate that part of your life, just have nice coffee for much less money.

• 59:40Speaker 02

  Yeah.

• 59:40Jonny?

  Second thing is, which is technically two things, withings scale or wifi scale.

• 59:46Speaker 02

  Yep.

• 59:46Jonny?

  Another example of upfront cost and it's similar situation, the moment we get our clients to weigh, weigh, weigh themselves every day. The number of mornings, you wake up, you're like, uh, it's on the scale, oh, it's my, get downstairs, fuck. Like.

• 1:00:01Speaker 02

  Forgot how much I weighed.

• 1:00:02Jonny?

  Breakfast, coffee, can't remember the number.

• 1:00:03Speaker 02

  Hmm.

• 1:00:04Jonny?

  Scale syncs wirelessly with the cloud, phone, and it's just logged and graphed.

• 1:00:09Speaker 02

  So this is a withings.

• 1:00:11Jonny?

  Withing, I think they're now owned by Nokia.

• 1:00:13Speaker 02

  Yeah, they are.

• 1:00:13Jonny?

  You should have got one for free, that's a topic for another, it's a theme.

• 1:00:17Speaker 02

  I've got the withing suite for free.

• 1:00:19Jonny?

  The suite, you have as well.

• 1:00:21Speaker 02

  The watch.

• 1:00:21Jonny?

  Yeah, you got the watch off me, there's an active, oh, I suppose the watch is an activity tracker. So that's the next thing, which is a Fitbit or some kind of fitness watch.

• 1:00:30Speaker 02

  Yep.

• 1:00:31Jonny?

  Um, mine that I'm currently wearing doesn't tell the time, but just, is just accumulating data on me just in case I need it. So sleep, activity, basically.

• 1:00:42Speaker 02

  Johnny has a watch that doesn't tell the time.

• 1:00:44Jonny?

  It's, yeah, yeah, and actually.

• 1:00:46Speaker 02

  Really lame.

• 1:00:47Jonny?

  So the watch that does, this fitness watch made by Fitbit that doesn't tell the time is actually the cheapest and the best one. You can wear it in the shower, can you?

• 1:00:55Speaker 02

  You can.

• 1:00:57Chris Williamson?

  Do you like to know what you're doing in the shower?

• 1:00:58Jonny?

  But it means that I, so the time that I used to, it doesn't track heart rate. The time.

• 1:01:04Chris Williamson?

  Doesn't do anything.

• 1:01:05Jonny?

  The time that I used to forget to put my Fitbit back on again was always in the shower in the morning.

• 1:01:09Chris Williamson?

  Do you find that the number of steps that you take?

• 1:01:12Jonny?

  Hmm.

• 1:01:13Chris Williamson?

  Is an important part of your training as a power lifter?

• 1:01:17Jonny?

  Yes.

• 1:01:18Chris Williamson?

  Do you?

• 1:01:18Jonny?

  Hmm.

• 1:01:19Chris Williamson?

  Is that because that's the only cardio that you can do?

• 1:01:22Jonny?

  It's an easy way, it's an easy way to average out and say, right, I'm doing eight thousand steps. If I do twelve thousand.

• 1:01:29Chris Williamson?

  Tell you what's crazy, on the next episode, the first one that I will do will be something called sleep cycle. And the data that I get out the other side of that is insane. And I have a look at a graph that it shows, as soon as I break eight and a half thousand steps for the day, my sleep increases by 10% or more.

• 1:01:45Jonny?

  That's cool.

• 1:01:46Chris Williamson?

  Crazy. Thank you very much for your time and we will be back very shortly with a new episode.