Life Hacks 102

Jonny and Yusef from PropaneFitness.com join me again for another Life Hacks episode where we detail a selection of our favourite apps, websites, resources and tools for a productive and efficient life. On this episode, discover how to track sleep quality with an alarm clock and conduct an experiment on your own night time routine, the easiest way to build a meditation habit that sticks, and why increasing the trackpad speed on your laptop will impact your productivity by 10%. Resource Links: Sleep Cycle: https://www.sleepcycle.com/ Pzizz: https://pzizz.com/ HabitBull: http://www.habitbull.com/ Headspace: https://hdsp.co/e/nazTrk0KeL Release Into Now: https://www.aubreymarcus.com/pages/meditation-course Mindfulness In Plain English: https://amzn.to/2J0KxLC Insight Timer: https://insighttimer.com/ Muse Headband: https://amzn.to/2LH4uIY Sam Harris Podcast: https://samharris.org/podcast/ Media Monster: https://itunes.apple.com/us/app/media-monster-pro-tools/id876314777?mt=8 MyFitnessPal: https://www.myfitnesspal.com/ WaterLogged: http://waterlog.gd/ - 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.

• 0:01Chris Williamson?

  Hi friends. So today's episode is a little bit late and I ended up having to chase around every hard drive that I had in an effort to try and track down where this recording had gone to after the original one got corrupted. Apple Time Machine, you have absolutely saved my life. However, it has taken me 18 hours to work out how to make it work. But we're here. Life hacks one or two. I'm sitting down with Johnny and Yusuf again from Propane Fitness. Expect to find out how you can track your sleep using the alarm clock that you set every night before you go to bed and how you can conduct an experiment on your own sleeping patterns so

• 0:44Chris Williamson?

  that you can improve them. Learn how to set and maintain good meditation habits. If that's something that you're wanting to try, you've always wanted to. Maybe you've had a couple of cracks and you haven't been able to make it stick. We've got the tips and tricks for you in here. And finally, my favorite of the bunch, and I'm absolutely gutted that I didn't come up with it while we were recording because I've used it and sung its praises for so long. But it's something that everybody needs to do with their trackpad speed on the laptop. So make sure that you stay listening right until the end and find out what that is. I promise you, it will change your life overnight. It is an absolute game changer. So here we go. Life hacks one or two. Bring on the mind gains.

• 1:28Speaker 01

  Mr. President, my company for me of the explosion on our rig on October 2nd. Causing massive water displacement and triggering a tsunami. They all keep the blame on me. Tom Cruise is.

• 1:39Speaker 02

  Digger got us into this mess and Digger's gonna dig us up. From the director of Birdman and the Revenant.

• 1:45Speaker 03

  What would happen if I stopped moving? You start, you freeze to death, that's what.

• 1:49Speaker 02

  With great power comes great deniability.

• 1:52Speaker 03

  I'm not the first then.

• 1:54Speaker 02

  Digger. See the trailer online. Only appears October 2nd. Rated R. Under 17. Not a minute without parent.

• 2:00Speaker 04

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• 2:23Speaker 05

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• 2:54Chris Williamson?

  Yes, there's optimizing on top of a structure that is ineffective. Okay. And there's making a effective process more efficient. Okay. Yeah. I know what he's gonna say, and I kind of agree with him. But I think the effort should be put into being more effective before the effort is put into being efficient. I think it's possible to be very efficient at doing bad things. Like, I think if you're being effective and you take ages, it's still better than being efficient and doing nothing.

• 3:43Chris Williamson?

  Right, so, life hacks, number two. Number two. You're waving around. You're waving. Just making a peace sign. Peace, listeners, peace. Okay, so, I'm gonna open up. On the last episode, I mentioned that I would be talking about Sleep Cycle, and that is gonna be my first one today. So, Sleep Cycle is an app that you use for tracking sleep. You set an alarm last thing at night, and it presumes that that is the final thing that you do. So, it calls that your sleep, that you're going to bedtime. It then tracks when you wake up on a morning, sets an alarm off. You can give it a window of time between an hour and 10 minutes, during which it uses the motion sensor in your phone to detect your...

• 4:28Chris Williamson?

  the motion sensor or the microphone to detect the depth of sleep that you're in, and it tries to find a time to wake you when you are closest to light sleep.

• 4:38Chris Williamson?

  That feature for me, I don't use an awful lot, but I know it can be pretty effective. The thing that I like the most is just tracking the amount of time that I've been asleep. I've used it for one thousand two hundred plus nights now. So I've been doing it since like two thousand.

• 4:51Speaker 06

  Big data collection there.

• 4:52Chris Williamson?

  Yeah.

• 4:53Speaker 06

  So your correlates will be, will be very accurate now as well.

• 4:58Chris Williamson?

  It's unbelievable. Are you still using it?

• 5:00Speaker 06

  Not frequently.

• 5:01Chris Williamson?

  Right, okay, so.

• 5:01Speaker 06

  Should explain what the correlates are, I suppose, as well.

• 5:03Chris Williamson?

  Yeah, so the amount of data that it tracks to do with your sleep is unbelievable. So it associates the weather, the air temperature, the pressure, the moon's position.

• 5:15Speaker 06

  Hmm.

• 5:15Chris Williamson?

  Um, the location, the um geographic location that you're in based on your phone's location services. It literally uses everything and then plots it against how good was your sleep? So it uses the length of time that you're asleep, plus the depth of sleep determined by either the microphone or the motion sensor, and then works out a quality of sleep that's based on a percentage. That percentage then gets plotted against all the other bits and pieces, and then it shows you an average of your time over the last week, over month, over all time, and it also tells you people in your country, what their average is, so on and so forth. So if you're a bit of a, um, the sort of person who likes to drill down the data on that sort of thing, you can really get into it.

• 5:57Chris Williamson?

  And even if you don't, it tells you how long you've been asleep and what the effects on your sleep are. So I know that when it's

• 6:04Chris Williamson?

  a non-full moon, whatever the opposite is, like non-existent moon, what is it?

• 6:09Speaker 06

  A crescent moon or like.

• 6:11Chris Williamson?

  No, lower than that. Half moon. No, lower than. Port moon. Shit moon. Shit moon, no moon. When there's no moon, um, my sleep goes up by two percent.

• 6:19Speaker 06

  Blue moon.

• 6:20Chris Williamson?

  No, that's twice, that's twice in the same month. And we've, we've had two of them this year. So we had. One's in a blue moon? Yeah, but, but that's the thing. What is a blue moon? Blue moon is when one, one full moon occurs during the same month, but this year it was a red moon. And and a super moon, so it was a blue, blood red super moon. That was the final one.

• 6:42Jonny?

  Your lunar knowledge is incredible.

• 6:45Chris Williamson?

  I like the moon. Bought my mum a moon for Christmas.

• 6:49Jonny?

  Why do you like the moon?

• 6:50Chris Williamson?

  It's cool. Bought Darren's, bought my business partner's kid a moon for his first birthday. Hi mate.

• 6:57Speaker 05

  Hi.

• 6:58Chris Williamson?

  No, no, I'm still going.

• 6:59Jonny?

  Come in.

• 7:01Chris Williamson?

  David's just having a little.

• 7:03Jonny?

  Talking about the moon.

• 7:03Chris Williamson?

  Shroom through. So.

• 7:05Jonny?

  Do you like the moon, David? Do you like the moon?

• 7:07Speaker 05

  Uh, yeah.

• 7:08Chris Williamson?

  Moon's good. So, Sleep Cycle, Sleep Cycle, it's, um, you can get a free version. It's an app for your phone, available on Android and on iPhone. If anyone follows me on Instagram, it's, I put up screenshots of it all the time because I nerd out on it. It's really, really useful and I recommend that you try it.

• 7:28Speaker 06

  Last episode, we talked about meal prep. This is the man that got me into the slow cooker. Currently prepped his meals earlier and he's reaping the benefits now.

• 7:40Chris Williamson?

  What's up next for you then?

• 7:41Speaker 06

  So, Sleep Cycle, big fan of as well.

• 7:44Jonny?

  Do you know, just a quick point on it, do you know, so like all I would look at in Fitbit is hours, really. I kind of take with a pinch of salt the whole sleep debt.

• 7:53Chris Williamson?

  I'd agree.

• 7:54Jonny?

  I, the, the whole like lunar cycle compared to your sleep, I agree, nice to have, but it's a bit like, you know, being told the world's going to end, but there's not much you can do with the information. Is there anything that you do look at, or is there anything you've changed? Or like added, stopped?

• 8:15Chris Williamson?

  Um, so.

• 8:15Jonny?

  With your routines.

• 8:16Chris Williamson?

  In terms of, in terms of the native options on Sleep Cycle, no. However, you can add sleep notes.

• 8:22Jonny?

  I mean, in terms of your sleep routines.

• 8:24Chris Williamson?

  Yep. You can add these sleep notes in. So sleep notes are more conditional options that you can choose before you go to bed. So for instance, you could have a sleep note which says, had caffeine after six P M today. Spent more than five hours at work, worked the night, had alcohol, didn't have alcohol, felt stressed, did meditate, didn't meditate, did, went to the gym, did whatever, and the. Correlate between bunches of those mean that you can perform an experiment on yourself.

• 8:50Jonny?

  I see.

• 8:51Chris Williamson?

  With any variable that you want.

• 8:52Jonny?

  Hmm.

• 8:53Chris Williamson?

  So for me, I know if I have caffeine after four P M. In the day, I will have five percent worse sleep.

• 8:58Jonny?

  Does it then log that as something you can enter again?

• 9:00Chris Williamson?

  Yes. Across time. Um.

• 9:04Jonny?

  So you're just building your own data on your own sleep, basically?

• 9:07Chris Williamson?

  Yes.

• 9:08Speaker 06

  So I've used that as well and it kind of tells you like caffeine worsens your sleep, melatonin increases, improves your sleep.

• 9:14Jonny?

  Like things you'd think, things you'd expect.

• 9:16Speaker 06

  Expect it.

• 9:16Jonny?

  Is there anything that's unexpected that came out of it?

• 9:20Speaker 06

  For me, yes, but I think my sample size was too small.

• 9:24Jonny?

  What was the unexpected then?

• 9:25Speaker 06

  Um, Z M A reduced sleep quality a little bit.

• 9:27Jonny?

  That's quite a common concern, a common complaint with Z M A.

• 9:31Speaker 06

  I can't remember the other ones, but it it changed over time. So I was like, it's probably.

• 9:34Chris Williamson?

  It's not the effect that melatonin has if I have three milligrams of melatonin or five milligrams.

• 9:40Speaker 06

  I think that's the strongest thing for me.

• 9:41Chris Williamson?

  Unbelievable, like ten percent in improved sleep. Obviously, I mean, you will.

• 9:45Speaker 06

  It's meant to reduce your sleep requirement by an hour.

• 9:48Chris Williamson?

  You will become dependent on it.

• 9:49Speaker 06

  Hmm.

• 9:49Chris Williamson?

  After a little while.

• 9:50Speaker 06

  Yeah.

• 9:51Chris Williamson?

  But, um, right, okay, scope.

• 9:53Speaker 06

  So another sleep one. And now it is the time for you to set aside the worries of the day.

• 9:59Chris Williamson?

  Pizzazz thing, isn't it?

• 10:00Jonny?

  It is.

• 10:01Speaker 06

  And allow.

• 10:01Chris Williamson?

  Pizzazz.

• 10:02Speaker 06

  Things easy to be easy. And let your body take care of the rest.

• 10:09Chris Williamson?

  You're weirding everyone out. What are you on?

• 10:10Speaker 06

  As you develop.

• 10:11Jonny?

  Dong.

• 10:14Speaker 06

  That is Peas is it's a like guy with a delightful soothing voice and some soundscapes to lull you into sleep. And there's something really Pavlovian about it that when you start to hear the voice, you do just get knocked out.

• 10:30Chris Williamson?

  So I, sorry.

• 10:32Speaker 06

  Uh, well, just, yeah, and then it plays again when you wake up, but gently brings you back up.

• 10:36Chris Williamson?

  So it's kind of like.

• 10:37Speaker 06

  Very similar.

• 10:38Chris Williamson?

  Sleep cycle, but sleep cycle like a literary sleep cycle.

• 10:41Speaker 06

  Kind of. It it doesn't track anything. So if you, maybe if you, if you're gonna use Peas is and you want tracking data as well, you'll probably need a. Fitbit or a Bitfit or something.

• 10:51Chris Williamson?

  A Fitbit.

• 10:52Jonny?

  Bitfit.

• 10:53Chris Williamson?

  You could easily use both because sleep cycle doesn't.

• 10:55Jonny?

  We should launch Bitfit.

• 10:56Speaker 06

  Ah, yeah.

• 10:57Chris Williamson?

  Bitfit. Do you reckon, what do you reckon?

• 10:59Jonny?

  Butt foot.

• 11:01Chris Williamson?

  Can you imagine how hard you'd have to Google search engine optimized to get Bitfit above Fitbit?

• 11:07Jonny?

  If there's anyone that can do.

• 11:08Chris Williamson?

  Fit. Fit but.

• 11:11Jonny?

  Spot but, um, I developed a negative relationship with it. I've realised this. Yeah. So I had it. It was initially something recommended by a guy called Dave Asprey. When I used to listen to his stuff back when I was bog down. T N. Um, and I used to listen to it when I would struggle to sleep.

• 11:38Jonny?

  So the noise, the voice is associated with me. With not being able to sleep.

• 11:44Chris Williamson?

  That's a, that's reverse conditioning then. Classical, but wrong.

• 11:48Speaker 06

  Yeah, that's interesting.

• 11:51Jonny?

  I, I can't, honestly.

• 11:52Chris Williamson?

  I can't, I cannot fall asleep when something's on.

• 11:55Jonny?

  Really?

• 11:56Chris Williamson?

  Music, audiobook or um TV. I cannot fall.

• 11:59Jonny?

  So I think for me, I like for my falling asleep to not be the focus of what's going on.

• 12:05Chris Williamson?

  It's not.

• 12:06Jonny?

  I'm like, yeah, if I'm, if I'm like, oh, I need to fall asleep.

• 12:09Speaker 06

  It's like you, you're hunting a small woodland animal and you, you, if you look directly at it, it's gonna run away. So you've got to just.

• 12:15Jonny?

  Yeah. You pretend you can't.

• 12:16Chris Williamson?

  I think that's, I'm, I think I'm far too easily stimulated, which is probably an excuse I've used a number of times.

• 12:24Speaker 06

  Oh, I'm sorry. I'm too easily stimulated.

• 12:27Chris Williamson?

  Honestly, Netflix should have been on.

• 12:31Chris Williamson?

  Ryan, you're up. Johnny.

• 12:33Jonny?

  Oh my god. I hadn't thought of one.

• 12:37Jonny?

  Let me think.

• 12:39Jonny?

  Let me think. Oh, thanks, man.

• 12:40Chris Williamson?

  Yusuf's just turned a list of over thirty.

• 12:45Jonny?

  Oh, okay.

• 12:46Speaker 06

  It's probably more than thirty.

• 12:47Jonny?

  So again, I'm very theme based rather than specific apps, but Yusuf's got Habit Bowl uh written on there. Something, Habit Bowl, which is an app for building momentum with habits. Um, something that.

• 13:04Jonny?

  For me has been the only thing that allows me to do or build any, build any kind of habit or break any kind of habit is direct, one-on-one accountability, some kind of challenge with someone else. And it's something that I originally heard from Tim Ferriss, there's, there's apps and websites where you can um, give an amount of money to, it's like held in escrow. And then if you fail to do the thing or keep hitting the table, fail to like continue with the habit or fail to break the habit, you lose the money, like you're creating loss aversion to that thing. And so having some kind of competition or looking bad in front of someone, having that accountability for me has allowed me to

• 13:45Jonny?

  be consistent with meditation, journaling, sleep habits, like all the, all the habits I spoke about.

• 13:50Chris Williamson?

  You do that by having a Google Drive document where

• 13:53Jonny?

  Really basic.

• 13:54Chris Williamson?

  Multiple people have access. It's a spreadsheet that's hosted online.

• 13:56Jonny?

  Yep.

• 13:57Chris Williamson?

  Both people have access. You log whether or not you did the thing that you said you were going to do and can see whether the other person did as well.

• 14:03Jonny?

  That's it. That's exactly it.

• 14:04Chris Williamson?

  External accountability is a big thing, man.

• 14:06Jonny?

  Huge, huge. And obviously that's the service we provide, but it's um, Youssef and I, for those people listening. But yeah, I think that, cause I've tried so many habit apps.

• 14:19Chris Williamson?

  Yeah.

• 14:20Jonny?

  Like there's coach.me or Lyft, habit bull, uh, there's, and there's loads of that way of like productive.

• 14:27Chris Williamson?

  I think I've got at least three that I've never used.

• 14:30Jonny?

  Cause they

• 14:31Chris Williamson?

  Managed to get the habit of downloading it.

• 14:33Jonny?

  Yeah. And you download it and think like, this is going to be the thing that, that, you know, changes and it's, I've got it now, like habits aren't going to be a problem. I've got this new thing or even like people who talk about incrementally adding in habits and things like that.

• 14:46Chris Williamson?

  Yeah.

• 14:47Jonny?

  That's something that, um, meditation is something that we all do. The thing, two things got me meditating. One was, one was Youssef challenging me and then the other was being involved in a challenge.

• 14:58Chris Williamson?

  Yeah.

• 14:58Jonny?

  Of daily, like if in the back of your head, someone else is meditating, someone else is going to do that thing today.

• 15:05Chris Williamson?

  Yeah.

• 15:05Jonny?

  I'm not going to be the one that gives up. I'm not going to be the one that breaks the chain.

• 15:08Chris Williamson?

  Yeah.

• 15:09Jonny?

  And having Just generally on like these, these, these apps and the, the process of building a habit is being like, start with two minutes a day. Build it up for three minutes a day, four minutes a day, tried that, you get to like, three weeks in, you're doing six minutes a day of meditation.

• 15:22Chris Williamson?

  Still a shite.

• 15:23Jonny?

  Something in counterpoint to you is still below the tipping point of actually feeling any kind of benefit.

• 15:27Chris Williamson?

  Yeah.

• 15:28Jonny?

  And I was harping on about this to Yusuf one day, we were on a course in Liverpool and he just goes, just meditate for thirty minutes a day for ten days. And tell me honestly, you don't feel anything. I'm like, fine, like, uh, if that's what's required for me to get to say to you, see, I told you, Yusuf, I told you meditation doesn't do anything. Then that's what.

• 15:47Chris Williamson?

  Did it.

• 15:48Jonny?

  That's what broke the seal.

• 15:48Chris Williamson?

  Now, yeah.

• 15:49Speaker 06

  Right, really interesting. There's two things there of like, the negative feedback from pizzas causing you to sleep worse. Because you only listen to it on the days when you slept, when you weren't able to sleep. And the negative feedback of uh, meditating for six minutes a day. And being thinking like, well, this is a waste of time. And actually, like, if anything, doing that makes you meditate less.

• 16:12Chris Williamson?

  I'm gonna do, I'm gonna, I'm gonna do two. Um, first one is getting things that will play on your mind out of the way. Early in the day. So for me, if I don't meditate before I leave the house, it will stress me throughout the rest of the day that I know I still need to meditate. And I'm like, oh shit, shit, I didn't get it done. So what I've done is I've programmed in that I can have, I'm allowed to have in my own mind. A three minute, this is on Headspace, which is gonna be my next one, a three minute emergency session. Which is like, you have three minutes, get in the car before you set off, you have three minutes, just drive a bit faster. Like, so, and that three minutes at least means, like, I still need to come back and try and do a fifteen minute, uh, twenty minute, a half an hour later on.

• 16:55Chris Williamson?

  But I'm like, right, the anxiety of the fact that I didn't do my morning, my morning thing that I said I was going to do. That's out.

• 17:02Speaker 06

  Again, another ir- irony, that not meditating makes you more anxious than if you just didn't meditate a- as a person.

• 17:09Chris Williamson?

  Yeah. Yeah, a little bit. You, you, you build a very, very high wall that you then throw yourself off the top of.

• 17:17Chris Williamson?

  So yeah, my, my main one is, next one's gonna be Headspace, um. I guess when I first heard about it was probably about eighteen months ago and it seems to have just got everywhere since then. Andy Podicom, the guy that owns it, just he's he's released a podcast that's massive. They're working with Nike now. There's a Nike pack. Like, he's working with huge NBA teams, like these these teams that are the best in the country in America at basketball, um, all sorts of stuff.

• 17:44Speaker 06

  He's just been on a couple of famous podcasts as well, I think.

• 17:46Chris Williamson?

  He's getting everywhere at the moment. He was with Russell Brand the other day. I saw he was, he'd just done Russell Brand's podcast. Uh, he's fantastic. So anyway, Headspace, it's an app for guided meditation. If you haven't ever done meditation before, you will hear us speak about it a fair bit and you might just think it's all a bit woo woo. I've got some friends who know it isn't for them. Jordan Wallace, owner of Reebok CrossFit Tyneside, for him, meditation is not for him. And I actually completely agree, based on what I know about his personality. And I do genuinely think that there's a lot of people, a large minority of people, should I say, for whom meditation isn't correct. However, I do think that it could benefit an awful lot of people. But the same as we said in the last episode, when we were talking about people who want to get into mobility but don't know where

• 18:30Chris Williamson?

  to start, you need to find the training wheels version. You don't go into a gym and try and pick up two hundred kilos off the floor immediately in a deadlift when you don't even know how to perform an empty bar deadlift. You go in and you do the basics first and you get a coach. Guided meditation is an easy way to start off that journey. You sit down, you press a button on the app and you listen to what they say, exactly the same way as you would do with the Romwood that we spoke about last time, that you go through the poses. These are mental poses or mental states that it asks you to go through, thought experiments. And over time, as you move through different packs, you are given less, fewer and fewer cues. And you allow yourself to be more in control of your brain rather than, uh, the

• 19:15Chris Williamson?

  impetus coming from outside in. It tracks stuff like daily streaks. There's loads and loads of different packs. There's ones for anxiety, sport performance, creativity at work, family, relationships, all manner of different things. And you can choose between three minute and thirty, uh, three minute and twenty minute sessions, for the most part. Um, for me, I've moved through different guided meditation courses, or the one that I keep coming back to the most has been Headspace. And I think. The length of the sessions is good, the fact that there's so many and they're all different with a little bit of different introduction is really, really good. And I like the visualizations that he uses. A lot of the ones I genuinely do feel, so he does some about warm, uh, warm sun filling up the body.

• 19:57Chris Williamson?

  He does a lot of check-ins with the body as well, which is nice. Um, yeah, it's, it's, it's definitely, definitely one of my favorite resources and it's free again as well. You can get a free trial so you can see whether or not you like it. Um, meditation apps, what's your?

• 20:10Jonny?

  Well, two things, just on what you've said, I think having, I think you mentioned about having a backup of the meditation to fall back on.

• 20:16Chris Williamson?

  Mm-hmm.

• 20:17Jonny?

  Something else that I do with the, with that habits tracking is that every habit I do has a scaled version.

• 20:22Chris Williamson?

  Mm-hmm.

• 20:23Jonny?

  Cause I think having, being able to maintain, I think the psychology of breaking your streak with something.

• 20:27Chris Williamson?

  Yep.

• 20:28Jonny?

  It's really negative. So again, negative thing like because you've skipped a day, you're less likely to do it again the next day. Because you haven't got that wave of.

• 20:36Chris Williamson?

  You get the catastrophic thinking, right?

• 20:38Jonny?

  Yeah.

• 20:38Chris Williamson?

  I mean, one of this here, I'll finish the pack.

• 20:40Jonny?

  Exactly. Whereas if you've meditated for five days in a row, you're more and more likely to hit the sixth day, seventh day.

• 20:45Chris Williamson?

  Yep.

• 20:45Jonny?

  Seventeenth day.

• 20:46Chris Williamson?

  Yeah.

• 20:47Jonny?

  Um, meditating, I think I also started with Headspace, did the, is it ten and ten, take ten?

• 20:54Chris Williamson?

  Yep.

• 20:55Jonny?

  Um, it is a great introduction. I think, uh, I've since moved away from it. I, from, from what I did, I don't, I can't speak of what it's like now. When I was doing it, I feel like he made a big deal about.

• 21:09Chris Williamson?

  So it's day three, are you feeling anything yet?

• 21:11Jonny?

  Yeah, yeah. I feel like it was like you've done a hundred minutes of meditation by the end of take, of take ten. You know, that's enough to change your brain and things like that. And I remember thinking, I must be doing it wrong because I don't feel any changes. I think it, it vastly, a lot of the apps, Calm's the same. So I've tried some of the Calm subscriptions. They vastly underplay the time it takes, the investment it takes to actually get to the point where you're like, okay.

• 21:40Chris Williamson?

  I agree.

• 21:40Jonny?

  I can feel some change from meditation. So which, I see, I see why they're doing that. Like if they just delivered this negative, like guys buckle down.

• 21:48Chris Williamson?

  If you don't have, if you don't have an, if you don't have an hour to sit down, you can just fuck.

• 21:51Jonny?

  Like unless, unless. You've gone at least two hundred hours, like, what's the point? Yeah, but obviously that's not going to get people to subscribe.

• 21:57Chris Williamson?

  You don't buy in. It needs to be inclusive, I guess, as well. So, um, another one, Aubrey Marcus has done a fantastic, he's the guy that owns Onnit, um, he's done a fantastic course called Release Into Now. And I think we've all done it. Have you done it?

• 22:11Speaker 06

  Yeah, I haven't done the full.

• 22:13Chris Williamson?

  But you've done bits of it. That is, that is for me, if, if you've done, yeah, if you've done a, if you've got yourself into meditation and you've realised that it's for you, or if you're looking for a new guided meditation, I strongly recommend that you buy Release Into Now. Probably the nicest, most complete meditation course that I've ever done. Like, that's not speaking from a massive pool of options.

• 22:35Speaker 06

  And it's in high enough doses as well, it's thirty minute session or an hour session or whatever.

• 22:39Jonny?

  That's, that's what's that makes it stand out, I think.

• 22:41Chris Williamson?

  Yeah, yeah. Yeah, you can't mess about with it.

• 22:44Jonny?

  There's no airs and graces, yeah.

• 22:46Chris Williamson?

  No.

• 22:46Speaker 06

  So, very much agree with both of you, that Headspace is a great intro to meditation. If you have decided that, again, it's, you are somebody who would respond well to it.

• 22:57Jonny?

  Just to quickly touch on that, you mentioned not everyone is.

• 23:02Chris Williamson?

  A large minority.

• 23:02Jonny?

  I've heard you mention that before as well.

• 23:04Speaker 06

  Yeah.

• 23:05Jonny?

  What's the, how I'm sat here, I've never meditated before, how might I begin to understand?

• 23:11Speaker 06

  Don't decide straight away. Some people are, oh, that's not for me. And probably if they're deciding that early on, it may be.

• 23:17Chris Williamson?

  Probably is.

• 23:19Jonny?

  That's what I find so interesting when people, like Jordan, you know, how, how do you arrive at that?

• 23:24Speaker 06

  You, you've got to give it a solid shot, fifty, hundred hours before you can start to say. And, and actually, if you find it really challenging and really unpleasant, that's probably a sign that you should be doing it. And if you, if you're like, well, actually, I'm, I'm able to do it, but I, I get more out of physical practice or whatever, then you may have a different sticking point. And we move through different sticking points as we evolve. It's not as if we have a static. Um, problem. So right now, my sticking point is the body. It's not the mind.

• 23:54Chris Williamson?

  Mm hmm.

• 23:54Speaker 06

  But that's just because I've now outweighed my physical, spiritual practices by, I I've outweighed them with the amount of meditation that I've done.

• 24:03Chris Williamson?

  Mm hmm.

• 24:04Speaker 06

  So, um.

• 24:05Chris Williamson?

  Which is a fucking mental thing to say.

• 24:07Jonny?

  How much, how much, ju- just to give, cause again, like, I, I, I think I've, I've slowly tiptoed into this world. The doors have opened. I'm like, fuck me. Like, this is shit. Cause you know, you do a hundred minutes and you're like, bloody hell, I've done a hundred minutes. How many?

• 24:22Speaker 06

  Well, this is another thing. Just be- before I say this, though, I think the criticism that you said of headspace is really important that it does. Try to kind of push you along and be like, oh, you know, this is, uh, it.

• 24:34Chris Williamson?

  It's the ten minute abs booty blaster home DVD workout meditation. Absolutely.

• 24:39Speaker 06

  Hundred percent. And so as soon as you have had the intro to meditation from the guided sessions, move away from guided sessions, um. You, ah, they can be, they can be done as a, a crutch, a stabilizer.

• 24:54Chris Williamson?

  Yeah.

• 24:55Speaker 06

  But really, if you start moving beyond it, then you can start to make some progress with.

• 24:59Chris Williamson?

  I think the analogy is that if someone's been sedentary on the couch and not exercised for four years. Charlotte Crosby's at home booty blaster workout, the ten minutes on DVD is not a bad start.

• 25:10Speaker 06

  Yeah, get, gets them off their feet. Yes. And then, yeah. And so. There is a tendency when someone's like, oh, I'm gonna start meditating. It's like, okay, I'm gonna get an app. And it's like. The app isn't the thing, the practice is the thing. So do whatever is needed to establish, to, to be clear on.

• 25:29Chris Williamson?

  To get by in, right?

• 25:31Speaker 06

  Yeah, to get by and get practice on it. And I'd, I'd say read, read a book on meditation that there's many very accessible ones. By monks, the, the best one that I found, well, the most accessible one is mindfulness in plain English by Heneppola Gurantana. And that's like. Just because, and as it says on the tin, it's like very clearly written, gets buy in and teaches you the method very clearly. And doesn't give you too much more to sit and ruminate or think about while you're meditating.

• 25:56Chris Williamson?

  As you can imagine, a lot of monks that are writing about meditation can.

• 26:01Speaker 06

  Go.

• 26:02Jonny?

  Pretty dick balls with. Talk about.

• 26:04Chris Williamson?

  It's fairly esoteric in case you hadn't realised.

• 26:05Speaker 06

  Yeah, it can get that much. And I, I think it's better to save the esoteric knowledge and wisdom for your own experience. Because all of the stuff that they talk about that is very esoteric comes from the deep states that they've achieved in meditation. So you may as well achieve them yourself rather than read about them and then try and see whether you're like.

• 26:24Jonny?

  Imagine what that might be like.

• 26:25Speaker 06

  Yeah, exactly. So I do still use an app for meditation, saying that, but the app is, is completely minimal. It's just a black timer. You set the time, you say start or stop.

• 26:35Chris Williamson?

  That's insight timer, right?

• 26:36Speaker 06

  Insight timer. Now, I do use a little crutch, which is a, the sound of a wooden clave every five minutes, just to like.

• 26:44Chris Williamson?

  Okay.

• 26:45Speaker 06

  Um, mark the time.

• 26:46Jonny?

  Something I was gonna ask you was, someone who, someone hears that I've done ten in ten.

• 26:52Speaker 06

  Mm hmm.

• 26:52Jonny?

  It's take ten, right?

• 26:53Chris Williamson?

  I'm not sure.

• 26:54Jonny?

  Okay, whatever, whatever it is.

• 26:56Speaker 06

  Welcome to take ten.

• 26:57Jonny?

  To take.

• 26:58Speaker 06

  Hands and the arms.

• 26:59Chris Williamson?

  Down to the legs. If you've ever heard Andy Pudding come before, you'll know exactly what we're doing.

• 27:05Jonny?

  Listen any sounds?

• 27:08Jonny?

  Any sensations?

• 27:09Speaker 06

  It is on the side of the road, cars going down.

• 27:14Chris Williamson?

  Andy, there's a really small chance that you might be listening to this and I'm so sorry for you.

• 27:20Jonny?

  You can open the eyes again. So you've done that, you've listened to Andy say, you can open the eyes again. And you're, you're now trying to do it unguided. So I sit down for ten minutes.

• 27:32Speaker 06

  Mm hmm.

• 27:32Jonny?

  All I think about is emails, shopping, Netflix, there's stuff that floods your mind.

• 27:39Speaker 06

  Yeah.

• 27:40Jonny?

  And I get to the end of the ten minutes, whatever long I'm trying to do, and it's annoying, it's frustrating. Like I've just sat there and thought for ten minutes.

• 27:48Speaker 06

  Yep.

• 27:48Jonny?

  Do you just persist with that? Or in that instance, is a guided session something to bring you back to the process?

• 27:54Speaker 06

  I think if you're really shit, then you need, you need guided sessions which have, the only difference there is you're still applying the same method. And I don't think, I think pick one method, dig one deep hole rather than lots of shallow holes, but. The guided session will just give you frequent prompts. And as Chris said, the progressive overload element of it is less and less frequent prompts until you maybe have a prompt every 20 minutes or every half an hour or whatever.

• 28:18Chris Williamson?

  The backend of most of the packs, if you're doing a 30 day pack on Headspace, the backend of most of them will have Andy introduce you, set you down, and then it will be probably about every five minutes throughout 20.

• 28:30Jonny?

  Welcome to day nine.

• 28:31Speaker 06

  Okay.

• 28:32Chris Williamson?

  Yeah.

• 28:32Speaker 06

  You will never get to the point where you you sit down and you're like, oh, that was incredible. That was so, I was so focused for that entire time. Like, the whole, if anything, so for anyone who doesn't follow us directly, we, I've just come back from a 10 day meditation retreat where we did sort of 70, 75 hours during the, during that time. And the predominant sense is you realise how insane you are because you're sat there and you're like, you sit down and you're like, right, okay, let's go follow the breath on the edge of my nose. Barely two breaths in, you're thinking about lentils or you think, you know, and you're just like.

• 29:10Jonny?

  It makes me feel so much better that that happens to you.

• 29:13Speaker 06

  Oh, so much. And like, and so the reps are bringing it back to the object each time. And you do get longer and longer periods, but there's so many times where you'd be sat in a long session and you'd be like, twat, like the last 20 minutes.

• 29:28Chris Williamson?

  Ruminating about whatever.

• 29:29Speaker 06

  And, and the guy says like, that's okay. Like, that's not the, that's not, yeah. Don't judge its success by.

• 29:37Chris Williamson?

  I like the idea of the, I like the idea of the, the little gong every five minutes because.

• 29:42Jonny?

  Is it not like a?

• 29:43Speaker 06

  Yeah, it's very subtle. It's like a clock tick or something. But, yeah.

• 29:47Chris Williamson?

  I like that. Right. Okay. So, uh, we'll do a quick, a quick little loop around. What have you got?

• 29:54Speaker 06

  Insight Timer.

• 29:55Chris Williamson?

  Insight Timer.

• 29:56Speaker 06

  Oh, you want another loop now?

• 29:58Chris Williamson?

  No, that's, yeah, we'll go again. You got one?

• 30:01Jonny?

  Muse.

• 30:02Chris Williamson?

  Muse. We're going, we're going, we're going deep in meditation, right? So I got a message, I got a message off someone on Instagram the other day after I uploaded a screenshot from Muse. Saying, can you please tell me about that app that tracks your naps in the middle of the day? It looks really good because it's got active, neutral and calm in it.

• 30:20Jonny?

  Um, so you're having a, a, an active. Napitation. Having an active nap, what is that? Is that just a wake?

• 30:27Chris Williamson?

  I'm not sure. Yeah, it's moving. Um, what's Muse?

• 30:30Jonny?

  It is a little headband that you wear around your forehead. Portable E E G? Yep. Machine? Basically measures your brain activity while you're meditating.

• 30:41Chris Williamson?

  Mm hmm.

• 30:41Jonny?

  And it translates the electrical signal that it picks up into audio. In the sound of either like a busy park or a beach. And when you are calm for extended periods of time, it plays the noise of birds. When you are less calm, it get, the weather picks up, it gets more noisy. And basically you meditate through that process and it then gives you a calm percentage. It's actually really clever how it works. It gives you a score based on how many birds you had, how calm you were, how many recoveries you had. So.

• 31:14Chris Williamson?

  It's very similar to sleep cycle.

• 31:15Jonny?

  Brought it back. Yeah, it is. It is. Yeah. Um, so for me, I'm very numbers driven.

• 31:22Chris Williamson?

  Yeah.

• 31:22Jonny?

  Data orientated and I love seeing, I love being able to chart my progress.

• 31:26Chris Williamson?

  You want to quantify it, right?

• 31:27Jonny?

  Exactly.

• 31:27Chris Williamson?

  Well, you're a power, you're a powerlifter that lives his life on percentages and R P S.

• 31:30Jonny?

  And an accountant.

• 31:31Chris Williamson?

  Yeah.

• 31:32Jonny?

  So, yeah.

• 31:32Chris Williamson?

  You've got it built for you.

• 31:33Jonny?

  Um, yeah. So when I heard about it, like, and it's like two hundred and fifty quid. If you're me or free if you're Yusuf.

• 31:42Jonny?

  Like out the alien film. Is it? So I was sat in, in the car on the way to work as an accountant at the time. And Paul Mort was the first person who I'd ever heard. And he was like, I've got this headband and when I do really well, I get birds. And I was like, right. Without fully understanding.

• 32:00Chris Williamson?

  Give me bed.

• 32:01Jonny?

  Um, yeah, it's fantastic. And I use it. I've used it. Though I've done over a hundred hours with it.

• 32:06Speaker 06

  Just to clarify, birds are when you have a sustained amount of time with low, with low brain activity or calm. Birds start tweeting as the.

• 32:15Chris Williamson?

  I found, so I also got a headband. All three of us have got them. Johnny paid full price for his. I got mine brand new, but second hand on eBay. And Gisip managed to get his for free by.

• 32:25Jonny?

  So here, so here's an interesting point. Who do you think's had the most benefit?

• 32:31Chris Williamson?

  Out of the Muse headband?

• 32:32Jonny?

  From the three of us?

• 32:33Chris Williamson?

  Out of the headband, definitely not me.

• 32:35Jonny?

  This is what I'm saying. So I paid full price.

• 32:38Speaker 06

  You, I think you've got the most benefit. You've racked up so many hours.

• 32:41Chris Williamson?

  Because it was free.

• 32:43Jonny?

  But well, well, no.

• 32:44Speaker 06

  It's infinite.

• 32:46Chris Williamson?

  He doesn't, he doesn't use it. Right. Fine. Did you use it once?

• 32:49Speaker 06

  I see what you mean.

• 32:50Jonny?

  Right. So if it isn't correlated to how much he spent for it.

• 32:52Chris Williamson?

  What's the, what's the scale then?

• 32:53Speaker 06

  But I suppose he's saying like.

• 32:54Jonny?

  How much benefit you get out of it?

• 32:55Speaker 06

  Benefit divided by price, which is infinite. But.

• 32:58Jonny?

  Yeah.

• 32:58Chris Williamson?

  But in that case, the price is irrelevant. If the price isn't a factor in it, then the price is irrelevant.

• 33:04Jonny?

  I see, I see your point, but the total amount of benefit. And so if you, if you have to, if you quantify benefit by saying hours used.

• 33:12Chris Williamson?

  Right. Well, you.

• 33:13Jonny?

  Then I win. I just, can we all just agree?

• 33:17Chris Williamson?

  That you win. You definitely did win.

• 33:19Speaker 06

  Johnny posted a spreadsheet the other day, which is, it's fantastic. This morning, which was. How many, it was his score basically comparing a few weeks ago to now on Muse. And it's unequivocally better. And it's amazing. Then if you are numbers driven and you're like, I'm not fully sold on whether this is just a waste of time, whether it's all one big prank. To get me to sit and listen to my breath for.

• 33:42Jonny?

  Cross my mind.

• 33:42Speaker 06

  Yeah.

• 33:43Jonny?

  Well, you know, so we did a podcast on this.

• 33:45Chris Williamson?

  Yeah.

• 33:45Jonny?

  On the propane podcast about your experience. And I, I raised, you know, what if?

• 33:50Chris Williamson?

  It's all just a load of who.

• 33:51Jonny?

  You said before, give it a hundred hours before you decide. It's a hundred hours you are never getting back.

• 33:56Speaker 06

  Yeah.

• 33:56Jonny?

  If you get there and you're like, what a load of bollocks. So having some way. Like as a, you know, anything else you do, like whether you, if you were saving money every month, but you never looked at your savings. Be a pretty dreary existence, wouldn't it? Like if you, if you're trying to lose weight, but you never. Never measured your weight.

• 34:13Speaker 06

  And there's no way around it. And this is why you need buy-in because it really now, only at four hundred and fifty hours, am I able to.

• 34:20Jonny?

  You're pretty convinced.

• 34:21Speaker 06

  Unequivocally.

• 34:21Chris Williamson?

  But you're asking, you're asking, we come back to state and trait here, right? Because you definitely feel better while you are meditating, because you have a level of calm that you wouldn't have when you're not meditating. I think getting a trait change, which is outside of the meditation, is affecting your day-to-day, uh, headspace, for want of a better word.

• 34:42Chris Williamson?

  That's a lot more difficult to elicit and a lot more difficult to measure.

• 34:45Speaker 06

  And interestingly, I'm noticing the trait change now, but I'm less interested in the state change, whereas earlier I was chasing the state change.

• 34:52Chris Williamson?

  Yep.

• 34:52Speaker 06

  Just because it's, it's really like, it's euphoric and it's.

• 34:55Chris Williamson?

  If you want to find out a little bit more about what we're talking about here, a couple of podcasts that would probably do you very well. Sam Harris with.

• 35:00Speaker 06

  Ham Saris.

• 35:01Chris Williamson?

  Ham, this is Ham Saris with, who's the guy he's with?

• 35:05Speaker 06

  Oh.

• 35:05Jonny?

  There's two guys.

• 35:06Speaker 06

  Two researchers in.

• 35:07Jonny?

  It's a hundred and eleven. Episode number. Podcast.

• 35:10Chris Williamson?

  Episode number hundred and eleven of Sam Harris's Waking Up Podcast.

• 35:14Speaker 06

  Should be the two eminent.

• 35:14Jonny?

  I did that by remembering a bulb ascon.

• 35:19Jonny?

  Hundred and eleven.

• 35:20Speaker 06

  That would actually be the word, titty titty.

• 35:30Jonny?

  Look at Chris looking at the, looking at this and audio mapping out.

• 35:34Speaker 06

  Peaking.

• 35:34Chris Williamson?

  And all of the popping peas.

• 35:38Chris Williamson?

  Right, so, um, let's do one quick round.

• 35:43Speaker 06

  Quick round. This is the quick, simple ones.

• 35:45Chris Williamson?

  Yeah.

• 35:45Jonny?

  Quick simple ones.

• 35:46Chris Williamson?

  Quick, simple ones. Let me think about a quick, simple one.

• 35:51Speaker 06

  I've got my quicksand for one ready if you guys need some time.

• 35:54Chris Williamson?

  Go on then.

• 35:55Speaker 06

  So I stole this from Chris. Chris is probably going to think of this one, so he'll be annoyed now. But this was from the founder of WordPress, Noah, whatever. Noah.

• 36:06Chris Williamson?

  I told you both this.

• 36:07Speaker 06

  Yeah.

• 36:08Chris Williamson?

  What is it?

• 36:09Speaker 06

  The, so you set your trackpad speed to max.

• 36:11Chris Williamson?

  Such a damn change.

• 36:12Speaker 06

  And then you set your mate's trackpad scroll to the opposite.

• 36:20Chris Williamson?

  One of those is correct and the other one is not.

• 36:22Speaker 06

  The other one's just being nasty.

• 36:23Chris Williamson?

  Yeah.

• 36:24Speaker 06

  Um, you know, where some people scroll the correct way, where you scroll.

• 36:29Chris Williamson?

  I thought you were going to explain the trackpad speed. We're doing the quick fire round.

• 36:32Speaker 06

  People scroll the incorrect way, which is how use of scrolls. And then everyone else uses the Apple standard settings and scrolls the right way.

• 36:39Chris Williamson?

  Right way. So, um, speed up your trackpad, um, incrementally. Set yourself a reminder now, every month, for the next five months. Speed up trackpad speed by one setting. If you do that, in five months' time, you'll be at the maximum setting that you can get to.

• 36:55Speaker 06

  So that's the dickhead approach, but the.

• 36:58Chris Williamson?

  No, that was the, that was the pussy approach. Your approach was put it directly to the fastest one. And deal with overshoot for the next three weeks as you fly around the screen uncontrollably. Yeah, the computer's having a panic attack.

• 37:12Speaker 06

  I think, I think just go balls in.

• 37:14Chris Williamson?

  I couldn't, I couldn't amend.

• 37:16Speaker 06

  Wherever you like your balls.

• 37:16Chris Williamson?

  You're all right. Okay. Well, go out, go for it.

• 37:18Speaker 06

  Where, wherever they are, put them where they.

• 37:21Chris Williamson?

  And what was the arg, what was the argument that within you, you become 10% more efficient in every task on your computer?

• 37:29Speaker 06

  It's hard to say whether that's happened, but it's, it does feel.

• 37:31Chris Williamson?

  Yeah, cause when you're, whatever, even now, you're limited by your trackpad in a way that you can't comprehend.

• 37:38Speaker 06

  So I've got an analogy. Everybody here has observed their mum try to Google something. Where they they they move the mouse down to Internet Explorer and you're like, oh god, like even Internet Explorer and and they type W W W dot Google into the search bar.

• 37:54Chris Williamson?

  It's with it's it's with um index finger as well, isn't it? Single index finger down onto the keyboard.

• 38:00Speaker 06

  Single index finger. Then Google comes up and then they'll type Google into the Google search bar and then they'll move the mouse up to the edge, click on the thing.

• 38:08Chris Williamson?

  Sometimes like.

• 38:10Speaker 06

  Oh.

• 38:10Chris Williamson?

  Yeah.

• 38:11Speaker 06

  And then move the mouse to that little triangle at the very bottom right and just individually.

• 38:15Chris Williamson?

  Press the down button, yeah, yeah, for sure. Yeah. You're right, it's just a.

• 38:19Jonny?

  That's a pretty good argument for Alfred. That's the best argument you've ever given for Alfred.

• 38:24Chris Williamson?

  For a moment.

• 38:24Speaker 06

  Accidentally.

• 38:25Chris Williamson?

  Right, Johnny, you're up.

• 38:26Jonny?

  Um, this is gonna be a very specific one to people who film themselves training.

• 38:32Chris Williamson?

  Okay.

• 38:33Jonny?

  Which is, might be a lot of people, might not be very many people. For a long time, well, so I do powerlifting. And for a long time, I wasn't able to film my set while listening to music. So I even got went to the extent of buying an iPod Touch to film my training so that I could continue listening when you're doing like a one rep max set or whatever. Um, Media Monster, which is an iPhone app, lets you video while listening to music through the app.

• 39:00Chris Williamson?

  Wow.

• 39:01Jonny?

  Which was like honestly.

• 39:03Chris Williamson?

  Game changer.

• 39:03Jonny?

  Fucking game changer for me, like. And I I remember, so I saw it on Bryce Lewis's Instagram story. Bryce, if you're listening, thank you for this. But I remember, cause he posted a question saying like, what camera should I buy? What camera should I buy to film my training so that I can listen to music at the same time? And someone was like, mate, just use Media Monster. Saved him hundreds of pounds.

• 39:25Speaker 06

  You have to put your music library in Media Monster?

• 39:26Jonny?

  No, it picks up Spotify.

• 39:28Chris Williamson?

  Unbelievable.

• 39:29Jonny?

  Yeah.

• 39:30Chris Williamson?

  What a game changer.

• 39:31Speaker 06

  I thought you had to jailbreak your phone.

• 39:33Jonny?

  No, no, no. It picks up and you can even set it so that it's, there's a song that I play all the time for a top set and it's just whenever I press play, Media Monster, that's the song it plays.

• 39:43Chris Williamson?

  That's awesome.

• 39:44Jonny?

  Um, it really is.

• 39:45Chris Williamson?

  That's really cool. Right.

• 39:46Jonny?

  Media Monster.

• 39:47Chris Williamson?

  Media Monster. Um, I think my last one is gonna be MyFitnessPal. Now, I'm not gonna go through everything for MyFitnessPal cause you can use it to track your calories, uh, your caloric intake. You can also do it to track water intake as well. Now, there's even a water button on it. But if you are not prepared.

• 40:05Jonny?

  It's a better app for that.

• 40:05Chris Williamson?

  Waterlogged.

• 40:06Jonny?

  Waterlogged.

• 40:07Chris Williamson?

  Is it? That's a really, really, really good name.

• 40:11Jonny?

  I know.

• 40:12Chris Williamson?

  Fuck, why didn't we think of waterlogged?

• 40:14Jonny?

  Lets you take photos of the water and then photos of the like the the fluid you're drinking, so it's like can of coke.

• 40:20Chris Williamson?

  Yeah.

• 40:20Jonny?

  And then you just press that and it tops up a little human to the amount you to the to your targets, the full.

• 40:25Chris Williamson?

  From a photo?

• 40:26Jonny?

  Full version, as in you take a photo, log the quantity, so that when you're logging, you just press the photo of the thing that you've had, rather than like. I've had eight cups of, like how they did my first one.

• 40:37Chris Williamson?

  At my fitness app for for logging your weight, if you are not prepared to spend eighty pounds on a withings scale.

• 40:44Jonny?

  It's for nothing, it's a no brainer. So honestly, you're you're never gonna win that argument, you continue.

• 40:51Chris Williamson?

  I haven't bought a withings scale. For most of these things, we've all ended up in the same camp now, haven't we? We've all got a Muse headband, we're all using like some form of sleeper.

• 41:00Jonny?

  So there's a the the theory is that I see something that I think is valuable and I go out and I pay the the recommended retail price for it. Yusuf then acquires it in a snidey way for free and then you get it through some mate who works for the night.

• 41:14Chris Williamson?

  Discount.

• 41:14Jonny?

  At a discounted rate. And that that I think is a really accurate representation of everything that happens.

• 41:22Jonny?

  Absolutely everything.

• 41:23Chris Williamson?

  When you're over six foot, life is just a little bit harder, isn't it? All of that benefit you got of being able to call yourself tall.

• 41:33Jonny?

  I have to bend down that little bit further.

• 41:35Chris Williamson?

  No, but everyone else is like, oh, you're tall, aren't you? Isn't that nice? And me and Yusuf get called short arse because we're under six foot.

• 41:41Jonny?

  But it's okay because he gets a free set of skills.

• 41:43Chris Williamson?

  We are not paying R R P for all of this stuff.

• 41:47Jonny?

  The failing is mine for not, it's again.

• 41:49Chris Williamson?

  For being so, why are your legs so long?

• 41:51Jonny?

  Well, precisely. Or why are they so like?

• 41:55Chris Williamson?

  What's the failing?

• 41:56Jonny?

  The same reason why Yusuf gets angry, this is to time travel again, the the reason Yusuf gets angry at the guys using word documents, I'm my guy.

• 42:06Chris Williamson?

  You are?

• 42:07Jonny?

  Yeah. Yusuf looks at it and goes, "Absolutely not." "There's gotta be a way around that." And I go, "Well, Word's on my laptop, so I'm gonna use Word." "That's the price, so I'm gonna pay it." Yusuf looks at it and thinks, "That's not the price, it's a proposal."

• 42:23Speaker 06

  That's recommended.

• 42:26Speaker 06

  I think you're fa-

• 42:26Jonny?

  What I might have to say. Yeah.

• 42:29Chris Williamson?

  Hmm, thank you very much. Thanks for your time. I will see you. Life Hacks 3 coming up soon.

• 42:36Speaker 06

  Excellent. We've got so many more.

• 42:39Chris Williamson?

  Many, many more. Many, many more. Bye.

• 42:42Speaker 06

  Bye.

• 42:42Jonny?

  Bye.