Life Hacks 106

Jonny & Yusef join me again for another Life Hacks episode as we detail our favourite apps, websites, resources and tools for a productive and efficient life. What’s our best product for beginning a journalling habit? How can you dispense with every USB plug in your bedroom? What’s the most efficient way to pack for a holiday? And how much would we have to be paid to put someone else’s poo in our bums? Below you will find links to everything we reference, including as many referral & discount codes as we could find! Enjoy. Resources: Throw One Thing Away Every Day Pull-Up Bar - http://amzn.eu/d/jeAOVL1 Anker USB Hub - http://amzn.eu/d/2w3ge0R Get A Monthly Massage Shoehorn - http://amzn.eu/d/6x2JGPM Tell Your Friends You Miss Them Be The Person Who Organises Things For Your Friends Self Monetise As A Side Project Alarmed - Reminders + Timers by Yoctoville https://itunes.apple.com/gb/app/alarmed-reminders-timers/id371886784?mt=8 Pregnancy Pillow - http://amzn.eu/d/aMrQ6JP Give Up Coffee For A Month Automate Fuel Filling By Wedging The Cap Under The Handle Plan Your Holiday Outfits In Advance Spend Time By Yourself Try Grounding (stand on grass or ground in bare feet) Pocket Article App - https://getpocket.com/ The 6 Minute Diary - http://amzn.eu/d/fPoCZuj NeilMed Sinus Rinse - http://amzn.eu/d/aDVFlxA Skyr Yoghurt - Video editing & production by Dean Hindmarch https://www.deanhindmarch.com/ https://www.instagram.com/deanhindmarch - Listen to all episodes online. Search "Modern Wisdom" on any Podcast App or click here: iTunes: https://itunes.apple.com/gb/podcast/modern-wisdom/id1347973549 Spotify: https://open.spotify.com/show/0XrOqvxlqQI6bmdYHuIVnr?si=iUpczE97SJqe1kNdYBipnw Stitcher: https://www.stitcher.com/podcast/modern-wisdom - I want to hear from you!! Get in touch in the comments below or head to... Twitter: https://www.twitter.com/chriswillx Instagram: https://www.instagram.com/chriswillx Email: [email protected]

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

• 0:00Chris Williamson?

  Hi friends. Lifehacks 106. Can you believe that it's the sixth episode of Lifehacks already? We've been through so many tools for a productive and efficient life and there's so many more to go. So strap yourself in because today's an absolute belter. Jonny and Youssef seemed obsessed with trying to derail this episode. And you will hear me grapple with them both verbally and physically during the course of this recording. In other news, we have got some fantastic festive themed ideas for some upcoming episodes. So as your TV screens and radio stations begin to be

• 0:47Chris Williamson?

  besmirched with the sound of jingling bells and talk of 50% off soft furnishings at homeware stores. We're going to enter into the festive spirit as well. If there are any topics that you would like us to cover around New Year's, goal setting, productivity, whatever it might be, fire it over. I've also managed to reach out to some companies that make some really awful Christmas jumpers, which you are going to be able to see me force Youssef and Jonny into. So heads to the Modern Wisdom YouTube channel. Make sure that you click subscribe. If you would, it would make me incredibly happy and you are going to be the first person to see Youssef and Jonny wearing some very silly Christmas jumpers. But for now, it's Lifehacks time. Enjoy. Tweet me, Instagram me, do whatever you need if you have something to add.

• 1:32Chris Williamson?

  And if not, sit back, listen and learn.

• 1:52Chris Williamson?

  So, Lifehacks 106, Principles for a Productive and Efficient Life. You made it trendy. You already made it trendy. It was fine. Just like that. What? Where's the tagline from? Oh, trendy. Ruins the intro. You do, you do, you do. Do I ruin it or do I? No, you ruin it. Is it endearing? No. I think it's endearing. And then Chris tries to reel it back. You're watching me, you're watching me grapple. But I'm a ghost in the system. Right. Do you want to go first? I'm the ointment. A scone in the Scone in the pot. Right.

• 2:27Chris Williamson?

  For the first time in

• 2:28Speaker 01

  Three episodes, you have a list.

• 2:31Jonny?

  I've seen, I just wrote this earlier.

• 2:33Speaker 01

  Cool.

• 2:34Jonny?

  It's not very comprehensive. Um, do you want, do you want just big topic or a quick one?

• 2:40Speaker 01

  Quick one.

• 2:41Jonny?

  Jab. Throw one thing away per day.

• 2:45Speaker 01

  Hmm.

• 2:46Jonny?

  Alright.

• 2:47Speaker 01

  As in like one empty pack of crisps?

• 2:50Jonny?

  No, no, one possession.

• 2:53Speaker 01

  That's presuming that you purchase possessions at quicker than one a day.

• 2:58Jonny?

  No.

• 2:58Speaker 01

  Eventually you will.

• 2:59Jonny?

  No, it's not.

• 2:59Speaker 01

  You're gonna end up with no.

• 3:01Jonny?

  The whole point, well, otherwise the whole point would be, that would be ridiculous. Think of the rate that you'd be accumulating things at now.

• 3:08Speaker 01

  Right.

• 3:08Jonny?

  If you, if you're waiting to life.

• 3:09Speaker 01

  How long do I have to continue this for?

• 3:11Jonny?

  So the idea is.

• 3:12Speaker 01

  I'm gonna end up homeless.

• 3:13Jonny?

  Should, should.

• 3:14Speaker 01

  No shoes.

• 3:14Jonny?

  A particular purpose in your life and a lot of people have a lot of bloated stuff.

• 3:18Speaker 01

  Hmm. There's an article of a guy that has twenty two possessions.

• 3:21Jonny?

  And they'll all be, they'll all be mint.

• 3:23Speaker 01

  Yeah.

• 3:23Jonny?

  Yeah.

• 3:24Speaker 01

  It's like a really expensive set of hard wearing boots.

• 3:27Jonny?

  Hmm.

• 3:27Speaker 01

  A MacBook, eh, um, like a clipper.

• 3:32Jonny?

  Hmm. Like go give it to a charity shop or sell it.

• 3:36Speaker 01

  Ebay.

• 3:36Jonny?

  Whatever, or Ebay.

• 3:38Speaker 01

  Fair enough.

• 3:38Jonny?

  I just think it leads to a more streamlined existence.

• 3:41Speaker 01

  Minimalist lifestyle.

• 3:42Jonny?

  Space will be, it'll be tidier, mentally clearer. Really, uh, most people go like, oh, I'm gonna have a big, a big sort out, big tidy, like bollocks, just throw one thing away per day.

• 3:52Speaker 01

  Hmm.

• 3:52Jonny?

  And then before you know it, six months later.

• 3:54Speaker 01

  You're not batching, you're not batching your, your process there very effectively the way.

• 3:57Jonny?

  You're, it's a habit, it's a process goal rather than an outcome goal.

• 4:02Speaker 01

  Mm hmm. Okay.

• 4:03Jonny?

  You go, you didn't like it, but it's, it's a good one.

• 4:05Speaker 01

  Life hack, also a fitness tip, best thing that you can do for your upper body is get a pull up bar in your house. The pull up is like the squat of the upper body and if you just have it in your house, especially and if you rent somewhere and you're like, oh, I can't, I can't drill into the walls of the door. Cause the landlord will be annoyed. Just get one of the lever ones that you just hook it on and you pull on one side, it's completely stable.

• 4:29Jonny?

  It's a cantilever, isn't it?

• 4:30Speaker 01

  Can.

• 4:31Jonny?

  Cantilever.

• 4:32Speaker 01

  Cantilever.

• 4:33Jonny?

  Cantilever.

• 4:33Speaker 01

  Counter lever.

• 4:34Jonny?

  Counter lever.

• 4:35Speaker 01

  Counter lever.

• 4:38Speaker 01

  I can't deliver.

• 4:40Chris Williamson?

  Forced down is applied that way.

• 4:42Speaker 01

  Without to you. Um, so, so you get one of them. Every time you walk past it, do five pull ups. Or like, let's say, okay.

• 4:51Chris Williamson?

  Max set, one max set.

• 4:52Speaker 01

  So, yeah, pick the max number of reps you can do, divide it by two and do that many number of reps. So if you can do ten pull ups in one set, do five. If you can only do three, do one pull up. If you can't do any pull ups.

• 5:03Chris Williamson?

  Jumping pull up.

• 5:04Speaker 01

  Jump to the top, let yourself down as slow as you can, all the way down. Don't do any of this kind of, oh, I'm done. Like, jump to the top, let yourself all the way down.

• 5:13Chris Williamson?

  That's what Johnny would do in a CrossFit class.

• 5:16Speaker 01

  Yeah.

• 5:16Jonny?

  Yeah. Well, if you're gonna waste your time, might as well, I'm wasting your time. Um, you could buy the V-taper program.

• 5:23Speaker 01

  That is a program that we have, which added, and I'm, people think I'm lying about this. It added twenty five kilograms to my bench press in eight weeks. Johnny saw it happen.

• 5:35Jonny?

  I watched it.

• 5:35Chris Williamson?

  To some people, that might not sound like a lot, because they're making noob games.

• 5:40Speaker 01

  I see. It went from a hundred and fifteen to a hundred and forty.

• 5:43Chris Williamson?

  But you'd already got close to peak performance.

• 5:46Speaker 01

  I was, yeah.

• 5:47Jonny?

  Yeah, that was after a lot of training, wasn't it?

• 5:49Speaker 01

  It was, that was after six, seven, six, seven years of training. Um, added an inch, an inch and a half to my chest and back. Big difference in the photos, probably got slightly leaner, if anything, so.

• 6:01Jonny?

  It's a hard program.

• 6:01Speaker 01

  It is a hard program.

• 6:02Chris Williamson?

  Properfitness.com forward slash.

• 6:05Speaker 01

  Search on the, the search bar for V-taper.

• 6:08Jonny?

  I haven't got optimized.

• 6:09Chris Williamson?

  Doesn't know that you are out.

• 6:11Jonny?

  Properfitness.com forward slash products, V-taper, and then credit card information.

• 6:15Speaker 01

  We'll just create, properfitness.com forward slash V-taper.

• 6:18Chris Williamson?

  There you go. By the time this is up, and that's Dean gets it up right now. So, my one, um, anchor USB hub.

• 6:26Speaker 01

  Anchor lever. Anchor lever without you.

• 6:30Chris Williamson?

  Fucking hell.

• 6:32Speaker 01

  Turkey breast.

• 6:33Chris Williamson?

  Um, so everyone will know that almost everything in their home, their bedroom especially, is charged by USB. And I I recently got a lamp which is charged by USB.

• 6:47Speaker 01

  Yeah, it's annoying.

• 6:47Jonny?

  That's awesome.

• 6:48Chris Williamson?

  Toothbrush is charged by USB.

• 6:49Speaker 01

  I've got a USB lamp and it's a little twat.

• 6:52Jonny?

  I think it just plugs into a USB.

• 6:53Chris Williamson?

  Um, well, the charging thing, so it's a battery powered moon lamp and then the other end of that. Um, so you've got millions.

• 7:00Speaker 01

  Mine doesn't even charge, it just needs to always be in the USB.

• 7:04Speaker 01

  It's not the.

• 7:05Chris Williamson?

  Millions of dispersed products which require a USB plug to fit into. Get, anchor, make one, I think the one I've got is an eight stack, so it's a like a little rectangle about that big, maybe a few inches by a few inches by USB thick. And it's got eight of them. No, not that one. Um.

• 7:28Speaker 01

  Surely that's the similar.

• 7:30Chris Williamson?

  Similar, but not, it's not that one, is it? Um, and it's just gonna fix all of your problems. Everything comes out of one area. You're never gonna lose plugs again. One thing is plugged in, you don't need a multi socket. And i- it's just fantastic. It's been an absolute game changer.

• 7:44Speaker 01

  Have you got any wall sockets that have a USB slot?

• 7:47Chris Williamson?

  No, because I've got this.

• 7:48Speaker 01

  Okay.

• 7:49Jonny?

  They're very, very new, aren't they?

• 7:50Speaker 01

  Yeah, I've got one. I use it for my lamp that needs to be permanently plugged into a USB.

• 7:55Jonny?

  So you've bought a lamp and then bought the socket for the lamp? Or were they coincidental?

• 8:00Speaker 01

  Coincidental, yeah, but like you can also use it obviously for.

• 8:04Jonny?

  It's like Philip's using it to find a buyer, a switch for your smart lamp, for your smart line.

• 8:09Chris Williamson?

  Uh, shout out to Michael Kaju from Brut Strength for making me jealous of his USB hub while I was in Texas. And I got back and I was like, need one of them. It's fantastic.

• 8:20Speaker 01

  Yeah, there's never enough USBs, is there?

• 8:22Chris Williamson?

  There is now with this hack. So what's next, Johnny?

• 8:26Speaker 01

  Oh, Christ.

• 8:28Jonny?

  Um. Get a monthly massage.

• 8:33Chris Williamson?

  Mm hmm. Where from? Where do people go if they don't have someone good? Cause finding a massage therapist is.

• 8:40Jonny?

  I was gonna, yeah. You said.

• 8:44Speaker 01

  If you're in the northeast for um for serious, I I'm quite limited on availability, but we can.

• 8:51Chris Williamson?

  It's the affiliate scheme.

• 8:52Jonny?

  There's only one downside.

• 8:52Chris Williamson?

  It's like bull ball over again, isn't it?

• 8:54Jonny?

  That city, you have to listen to normally a lecture sometimes.

• 8:58Speaker 01

  Three times speed. I'll give you a discount if I can listen to a lecture on three times speed.

• 9:03Jonny?

  Would you?

• 9:03Speaker 01

  Yeah, I'll give you five pounds off.

• 9:07Speaker 01

  Otherwise, you can listen to whatever of your choosing.

• 9:10Chris Williamson?

  For a five pound surplus. So what you're saying is for five pound surplus, you can pay, you can pay to listen to your own music.

• 9:15Jonny?

  What about if it's silent? Is that just the price?

• 9:20Speaker 01

  The midpoint, yeah.

• 9:21Chris Williamson?

  Two fifty.

• 9:22Jonny?

  But so it's what it it's it puts you in a a enough volume of of tissue work. You would never put yourself through yourself. It hurts, so you would never do it yourself. And it just prevents things from getting too out of hand. And once a month isn't so frequent that it's like financially insane. I mean, once a month is still quite a bit.

• 9:42Chris Williamson?

  Mm hmm.

• 9:43Jonny?

  But I think for the return, worth it.

• 9:46Speaker 01

  Nice.

• 9:47Chris Williamson?

  It's gone.

• 9:48Speaker 01

  Get a shoehorn.

• 9:49Chris Williamson?

  Oh.

• 9:50Speaker 01

  So, oh, so I did a analysis of this, which is like, let's say you wear a lot of Converse and Vans and you're any shoe that's just a little willy to try and get on.

• 10:00Chris Williamson?

  Brogues.

• 10:00Speaker 01

  Brogues are, yeah, massively. If you or if you get painful heels or blisters on your heels, you need to protect them. So if you spend, let's say you take your shoes on and off, average three, four times a day, takes you fifteen to thirty seconds per shoe. Let's say fifteen seconds. That's thirty seconds per time multiplied by four. That's two minutes per day, multiply that by three hundred and sixty five.

• 10:29Jonny?

  Alfred.

• 10:30Speaker 01

  That's seven hundred and thirty minutes. That's twelve hours of time.

• 10:36Chris Williamson?

  Jesus.

• 10:37Speaker 01

  That you're putting your shoes on.

• 10:38Jonny?

  Who what?

• 10:39Speaker 01

  You know, yeah, that you're putting your shoes on.

• 10:41Chris Williamson?

  What can you get that down to with a shoehorn?

• 10:43Speaker 01

  Hang on, I feel like my maths is wrong.

• 10:44Jonny?

  Yeah, because that doesn't seem that bad, really. And also like not something.

• 10:47Chris Williamson?

  It's only two minutes, it's two minutes a day though, just two minutes times three, six, five.

• 10:51Speaker 01

  Seven hundred and thirty.

• 10:52Chris Williamson?

  It's correct.

• 10:53Speaker 01

  Okay, yeah, fine. So you can get one on eBay.

• 10:58Chris Williamson?

  How much, what you're saving, what you're saving by using the shoehorn?

• 11:01Speaker 01

  Okay, so that's twelve point one hours. Let's say your, your hourly rate is ten pounds an hour. You're saving a hundred and twenty one pounds over a year of human man hours. Imagine how much profit potential you could generate.

• 11:12Chris Williamson?

  But you don't put your shoes on instantly with a shoehorn.

• 11:17Speaker 01

  Yeah, we need to work out the saving time. So let's say you save.

• 11:19Chris Williamson?

  Five seconds?

• 11:20Speaker 01

  Okay.

• 11:21Jonny?

  I, I think you'd probably cut it down to a quarter.

• 11:24Speaker 01

  Yeah, twenty five.

• 11:24Jonny?

  Because you're like getting your finger jammed in it.

• 11:26Speaker 01

  Yeah, you save your thumb skin as well. Everyone wants a bit of nice thumb skin.

• 11:30Chris Williamson?

  Thumb skin, I agree.

• 11:31Speaker 01

  So eBay, seventy p, free postage.

• 11:33Chris Williamson?

  No, man, you don't want, you.

• 11:35Speaker 01

  Or you could do what these two did, which was the most beautiful gift I've ever received for my birthday. They got me a proper weapon of a shoehorn, like.

• 11:45Chris Williamson?

  What is it? Probably fifty inches long and it's like cold rolled steel or something?

• 11:49Speaker 01

  It's, it's lovely.

• 11:50Jonny?

  We also got you some ham. And you ate it?

• 11:52Speaker 01

  Was it, it was parma ham?

• 11:53Jonny?

  Parma ham.

• 11:54Chris Williamson?

  Haram?

• 11:55Speaker 01

  Haram.

• 11:55Jonny?

  And a.

• 11:56Speaker 01

  Green eggs and.

• 11:56Jonny?

  Thomas a tank engine card.

• 11:58Speaker 01

  Yeah.

• 11:59Chris Williamson?

  Uh, that leads quite nicely into, uh, two that I want to do, which are more, uh, I guess friendship based or conceptual based. First one is tell your friends that you miss them. So this is something that I read in the six minute diary, which you've heard me speak about a lot and is potentially an upcoming life hack on this episode. Where it says, your friends will appreciate you telling them that you're thinking of them. And so many times you'll think about someone that you care about, whether it be a friend or a family member, and you won't do anything about it. You're like, that is the lowest hanging fruit of a nice gesture. You, you send and receive shite messages on a hourly basis on your phone.

• 12:41Chris Williamson?

  Just when that happens, now whenever I get a pang of thinking about someone, I just tend to tell them. I try my best to go, thinking about you, man, hope you're good, or. Send a message to my mum or dad or ask how the dogs are like. And it's just, it's a nice little rule of thumb, the same way that some people have got like trigger numbers, like wherever they see the number twenty one. It reminds them to be mindful or whatever it might be. That's kind of the same thing for me. Um, and on the side of that is. Be the guy who organizes stuff, or the guy who organizes stuff for your friends. So I've got a lot of mates who. Complain that their friends never want to do things, like that they just. Doss around or they always just go at the pub or do whatever. But the power's in your hands to do this. And if you continue, like, I managed to get you two to go to Iceland.

• 13:26Jonny?

  Yeah, you you are definitely that person.

• 13:28Speaker 01

  Thin end of the wedge.

• 13:29Chris Williamson?

  Yeah, you don't, you don't need to do that.

• 13:33Speaker 01

  So what, what, what Chris did, um, so, so me and Chris were wanting to go to Iceland.

• 13:39Jonny?

  Chris and I.

• 13:40Speaker 01

  Chris and I. I took the, I, I took the plunge. I was like, okay, it'll be a nice thing. I got the jaitis on the way, but, um. Johnny was like, oh no, I really can't afford to go to Iceland at the moment. It's gonna be nine and a half thousand pounds for everything. And so. Chris.

• 13:57Jonny?

  Per thing.

• 13:58Speaker 01

  Bought him.

• 13:58Jonny?

  For everything.

• 13:59Speaker 01

  Per thing.

• 13:59Jonny?

  Yeah.

• 14:00Speaker 01

  Bought him the plane ticket to Iceland. And then you're, you're the dick if you don't go.

• 14:05Jonny?

  Cause that was.

• 14:05Speaker 01

  Someone's got your plane ticket.

• 14:06Jonny?

  That was in sterling.

• 14:07Speaker 01

  That was in sterling, so that was fine. But then that's the reason it's thin end of the wedge is because that's really just cranking the door open. But the real cost of Iceland is once you get there and you buy a ready meal from the supermarket and it's nine point five thousand.

• 14:24Jonny?

  You can sense the, so Chris and I just lived off Domino's the whole time.

• 14:28Speaker 01

  Which was nine and a half thousand pounds per pizza.

• 14:30Jonny?

  It was cheaper. Domino's was like standard price, wasn't it?

• 14:33Chris Williamson?

  Domino's was.

• 14:34Speaker 01

  Was it?

• 14:34Jonny?

  Domino's ended up being.

• 14:35Chris Williamson?

  Franchise.

• 14:36Jonny?

  The, the most affordable thing. Like, you, you'd be better off just having Domino's for every.

• 14:39Chris Williamson?

  There was a man who built his house out of them. It was cheaper than bricks.

• 14:42Speaker 01

  Oh, yeah, fine. Well, it would be. That's the thing that, well, that's another life hack. Like, you, you're an idiot if you pay full price for Domino's, because they've constantly got discount.

• 14:50Jonny?

  Two for Tuesdays.

• 14:51Chris Williamson?

  Pizza Express.

• 14:52Jonny?

  We ordered.

• 14:53Chris Williamson?

  Pizza Express model, isn't it? We ordered, uh. The protein. Half a grand of Domino's to a staff induction a couple of weeks ago.

• 15:02Jonny?

  That's a lot of Domino's with vouchers as well.

• 15:04Chris Williamson?

  Two for Tuesdays.

• 15:05Jonny?

  Good god.

• 15:06Speaker 01

  That, that would have like bust a shop.

• 15:08Chris Williamson?

  We had to do that. We had to ring them in advance.

• 15:10Speaker 01

  Hmm.

• 15:10Jonny?

  Well, like the day before and go just to let you know.

• 15:12Speaker 01

  Spread it over.

• 15:12Jonny?

  F I I. You're about to have the motherload sent, sent your way.

• 15:17Chris Williamson?

  Shove this right in your dough.

• 15:19Jonny?

  Book, book Friday off as a holiday, cause tomorrow I'm hitting your weekly revenue target.

• 15:23Chris Williamson?

  Done right. Uh Johnny.

• 15:26Jonny?

  I'm never ready. You ca- catch me off guard every time.

• 15:29Chris Williamson?

  I know.

• 15:29Speaker 01

  I'm ready for the next time.

• 15:31Chris Williamson?

  Watch, quickfire.

• 15:32Jonny?

  Life hack.

• 15:32Speaker 01

  Oh yeah.

• 15:35Jonny?

  This is a biggie.

• 15:36Chris Williamson?

  It is.

• 15:37Jonny?

  Self monetize.

• 15:38Chris Williamson?

  Okay.

• 15:39Jonny?

  So I heard an example of a guy who, okay, so step back. If we assume that A I, machine learning, et cetera, is slowly taking over a lot of jobs. So let's say, but in twenty years' time, a good chunk of jobs that are, have a fairly manual component to them, will be largely automated. So you need to not wait until that's happening to go, oh shit, I'm unemployed, I need to find something else to do. There's an example of a guy who I heard in a podcast recently, who used to work in the same area I used to work in. He used to work for a big four accountancy firm. Saw this happening, he was like, literally, they are hiring less people per year because of all this automation.

• 16:23Jonny?

  Left and started selling a product online, using online marketing, et cetera, of just how to get a job at one of these firms and earns more per year than when he was working there, which is a bit meta.

• 16:37Speaker 01

  So ironic, yeah.

• 16:37Jonny?

  But like, he just, the, the point, the point of self monetize is like, everyone has a something that they could just coach or offer, just start doing it as a side hobby.

• 16:48Chris Williamson?

  This is the guy from ClickFunnels, right?

• 16:51Jonny?

  Not, not him.

• 16:52Chris Williamson?

  No, but that's, that's one of the things that he says everyone's an expert in.

• 16:55Jonny?

  So, so if you wanna get expert secrets, let us know. Send you a link.

• 17:00Chris Williamson?

  Speak to the guys. Um, that's a really good point. I like that a lot. I saw, uh, some guy that I started following on Twitter the other day, came up with an unbelievable side business that everyone could do. Search local businesses on Google or Facebook. When you view the page, look for the ones that say, is this your business? Claim it. Then call that business and say, you're not doing online marketing, your competitors are taking your money away from you. Very easily learn online marketing and do their marketing for them.

• 17:30Jonny?

  Yeah.

• 17:30Chris Williamson?

  There you go. There's probably a twenty grand a year business just in your back pocket.

• 17:34Jonny?

  There are, there are so many things that like, so if you are a twenty something, you're like all thirty something, whatever, like you're fairly familiar with. Facebook, social media, et cetera. There are so many business owners who are fifty something, who have no interest in learning. Weren't raised with that level of technology and you can just provide a service online in your pyjamas.

• 17:55Speaker 01

  I'll, I'll teach you how to tweet face and.

• 17:57Jonny?

  Tweet face.

• 17:58Speaker 01

  Do it yourself.

• 17:58Jonny?

  You book the whole thing.

• 17:59Speaker 01

  You book.

• 18:00Jonny?

  And it's a, that is a side income that in some cases can eclipse what you currently are.

• 18:05Speaker 01

  It's a good point. It's like you, you probably have an expertise in at least two or three things. That you maybe not even consider, you wouldn't even consider to be an expertise in, like the guy on how to get a job at the company that he works at. That's not something that immediately comes to mind. It's like, oh, hang on, I, I've got a job here, so therefore I know how to get the job here.

• 18:25Jonny?

  Exactly.

• 18:25Speaker 01

  So I can solve.

• 18:26Jonny?

  We, we say when we're teaching P T's how to move online is just staying one chapter ahead of the people you're helping. So in the film Catch, Catch Me If You Can, he pretends to teach a class, or he teaches a class by just. Reading one chapter ahead of where the class actually is for a whole term. And like, if you're, if you know a little bit about something more than someone else, you can help them.

• 18:46Chris Williamson?

  Essentially an expert.

• 18:47Jonny?

  Where you, where you are, exactly. And actually, that person probably doesn't want someone who's ten steps or twenty steps ahead, cause.

• 18:52Speaker 01

  You've lost touch.

• 18:53Jonny?

  It's unreliable, yeah.

• 18:55Speaker 01

  Nice, that's good, man.

• 18:56Jonny?

  Don't wait until A I takes a job to get another income.

• 18:59Chris Williamson?

  Did you see, I did a tweet today, I think one of you guys replied to it about self-driving cars. Yeah, there we go. And so there was this, this statistic that I was listening to about self-driving cars will save one million road deaths per year. And people are still arguing over which group of pedestrians it would hit if it was presented with this existential.

• 19:22Jonny?

  As, as though humans make the optimal decision. That's the ridiculous thing.

• 19:26Speaker 01

  Yeah.

• 19:26Chris Williamson?

  It's like, and this, this is why I said the perfect thing that I said on the message, the tweet was we would sooner die of our own volition. Than live at the behest of a computer.

• 19:37Speaker 01

  Well, so the, the other, the response was, um, people.

• 19:42Speaker 01

  After September the 11th, many people decided to drive interstate because they were afraid of September the 11th happening again.

• 19:49Chris Williamson?

  Hmm.

• 19:49Speaker 01

  Which ironically, it's so unlikely that the same terrorist event is going to happen again. Because.

• 19:56Chris Williamson?

  Where do you think the most security is going to be immediately after an airplane incident?

• 19:59Speaker 01

  Exactly. And and terrorists don't like.

• 20:03Chris Williamson?

  Right, guys, let's double down on the motorways. I'm just convinced that the motorways. I've got a feeling. Look, John, John. Half a security.

• 20:15Chris Williamson?

  Yeah.

• 20:15Speaker 01

  Exactly. So my life hack, on the note of you saying, having a trigger number.

• 20:21Chris Williamson?

  Yeah.

• 20:21Speaker 01

  That reminds you to do something is, so you can do digital or analog. The digital version is an app on iPhone called Alarmed.

• 20:31Speaker 01

  So Alarm D, that just allows you to set, and the the image is actually like a a little bit of string around someone's finger. And that's what people used to do. So you can wear a ring or you can wear a bracelet or something that also reminds you of that. And every time you become aware of it or you notice it on your body.

• 20:46Chris Williamson?

  Mm hmm.

• 20:47Speaker 01

  Or you set alarm to go off at certain intervals throughout the day.

• 20:50Chris Williamson?

  Mm hmm.

• 20:51Speaker 01

  You can do the the habit that you're looking to instill. For me, it's deeper breathing. So I've got the deep breath.

• 20:57Chris Williamson?

  I'm gonna download this now.

• 20:58Speaker 01

  And it makes a really unintrusive like boom. And it's quiet enough.

• 21:04Chris Williamson?

  Sorry, what does it do? Right, it's nice.

• 21:07Speaker 01

  Lovely. And so it doesn't vibrate or anything. It's just enough to for you to notice it. Other people won't even.

• 21:13Chris Williamson?

  Mm hmm. Register.

• 21:15Speaker 01

  And.

• 21:15Chris Williamson?

  It reminds you to focus on breath.

• 21:17Speaker 01

  Yeah.

• 21:17Chris Williamson?

  That's a really nice way to do it. I might do that for making sure that my posture and call. That one.

• 21:22Speaker 01

  Exactly. Yeah.

• 21:24Chris Williamson?

  Alarmed. Very nice indeed. Um, what am I gonna do? Okay, so video guy Dean will love the fact that he's got some partner footage for this. But I recently decided to purchase a pregnancy pillow.

• 21:38Speaker 01

  So glad.

• 21:39Chris Williamson?

  Congratulations. Yeah. Um, as you will see here.

• 21:45Chris Williamson?

  And we're back.

• 21:47Speaker 01

  Oh, thank God.

• 21:47Chris Williamson?

  Yeah, awful when we go away.

• 21:50Speaker 01

  It's just blackness.

• 21:51Chris Williamson?

  Yeah, lose our sense of time. How long have we been gone for?

• 21:54Jonny?

  Well, that's the thing, I don't know.

• 21:57Speaker 01

  We'll never know.

• 21:57Jonny?

  Someone may have tampered with me, I'm not sure.

• 21:59Chris Williamson?

  Yeah. It's gone.

• 22:00Jonny?

  For a moment, we was gone.

• 22:01Chris Williamson?

  Uh, we was gone.

• 22:05Chris Williamson?

  Pregnancy pillow, it's essentially a huge, well, as you've just seen in the footage, it's a big U-shaped bastard that lives in your bed. And as opposed to having a normal pillow and not, not being able to support yourself when you roll over. If you're a slightly heavier guy, like we maybe, um, it means I don't like, I like sleeping on my side, but I don't like folding over without support underneath. And I never really knew what I was missing until I had a pregnancy pillow. So being able to put something that's both between your legs and that your top arm can rest on, takes so much of the pressure off, like chest already sat over a computer all day, opening up your scapular, opening up your back and closing off on your chest.

• 22:51Chris Williamson?

  And then you go to bed and mimic the same position.

• 22:54Speaker 01

  Hmm. The idea as well, but that by having your legs slightly apart, if you didn't have that, your spine sags because you've got your head elevated and then the rest of your body is down like that. And then your legs are together, so your spine is laterally sagging down. Whereas if you have your legs slightly apart, it just straightens things up a bit. And then if you do Johnny's tip from Life Hacks 104, I think.

• 23:14Chris Williamson?

  105.

• 23:16Speaker 01

  Is it 105, where you have, in that position, you have the pillow like this.

• 23:21Chris Williamson?

  Don't forget, don't forget the towel roll.

• 23:23Jonny?

  It's gotta be a towel, otherwise it was.

• 23:24Speaker 01

  A towel roll inside wedged between the gap here.

• 23:27Jonny?

  Imagine my hand's a towel roll. Imagine my hands, not my hands, a towel roll. This hand's my hand.

• 23:32Speaker 01

  Isn't that lovely?

• 23:33Chris Williamson?

  Are you sure?

• 23:33Jonny?

  Sitting, I'm sitting.

• 23:34Chris Williamson?

  What's this?

• 23:35Jonny?

  That's my hand. This is a towel.

• 23:36Chris Williamson?

  Okay.

• 23:37Jonny?

  And then if you can't, if you don't have a pregnancy pillow, just the, I mean, you need.

• 23:41Chris Williamson?

  Another, another pillow.

• 23:41Jonny?

  I have a three pillow setup, unfortunately.

• 23:43Chris Williamson?

  Would you not consider a pregnancy pillow?

• 23:46Jonny?

  A bit worried about the heat.

• 23:47Speaker 01

  I'm well up for a pregnancy pillow, but it contravenes my estrogen experiment at the moment because it's made of polyurethane. So.

• 23:54Jonny?

  Can we?

• 23:56Speaker 01

  Polyethylene, one of those.

• 23:57Jonny?

  It's the, it's the complexity of that sentence. Like I know, obviously I know exactly what you mean, but.

• 24:01Chris Williamson?

  I know what you mean.

• 24:01Speaker 01

  It's true, actually, that sentence, it contravenes my estrogen experiment because, yeah, like.

• 24:05Jonny?

  Well, so what's your estrogen experiment?

• 24:08Chris Williamson?

  What happened?

• 24:08Speaker 01

  Propenfitters.com forward slash estrogen.

• 24:11Jonny?

  How do you spell estrogen?

• 24:12Speaker 01

  With an E. No, no, let's do British. O, O, E. Strojan.

• 24:18Chris Williamson?

  What happened when I lit some candles when we all came around to my house?

• 24:22Speaker 01

  I cried.

• 24:23Jonny?

  You got upset, didn't you?

• 24:24Chris Williamson?

  You got upset because it was going to ruin your experiment to try and improve your free testosterone.

• 24:28Jonny?

  Is it your free? Is it not the net?

• 24:30Speaker 01

  For me, it's my free.

• 24:32Jonny?

  Well, that is the net, isn't it? Total and free.

• 24:35Speaker 01

  My total's normal, my free is subnormal. Um, so propenfitters estrogen and V taper.

• 24:40Jonny?

  I'm just normal.

• 24:41Speaker 01

  I'm gonna make those two links before this goes on.

• 24:43Chris Williamson?

  Your tots are on.

• 24:44Jonny?

  My tots are on.

• 24:44Chris Williamson?

  Through the roof.

• 24:47Speaker 01

  Who, sorry?

• 24:48Chris Williamson?

  Who just did one?

• 24:49Speaker 01

  You did.

• 24:49Chris Williamson?

  What did I do?

• 24:50Speaker 01

  Pregnancy pillow.

• 24:50Chris Williamson?

  Pregnancy pillow. So it's, it's really nice. You can get one on Amazon. The link will be in the show notes below. Um, and it's like 20 quid for like a, like a smaller one. I'm going to upgrade to the one that you sent me.

• 25:01Speaker 01

  That's nice. 50 quid, but it looks worth it, to be honest.

• 25:04Chris Williamson?

  The problem with my one is I have a pregnancy pillow and then I need to put another one on top.

• 25:09Speaker 01

  Cause it is thin on the ground, isn't it?

• 25:11Chris Williamson?

  It's too thin, so.

• 25:11Jonny?

  My two pregnancy pillows.

• 25:13Chris Williamson?

  How would you, who's the guy, who's the guy that did the?

• 25:18Speaker 01

  Top deal.

• 25:19Chris Williamson?

  Who's the, who's the guy that did the sleep?

• 25:21Jonny?

  Kelly Staret.

• 25:23Chris Williamson?

  Kelly Staret was the one. Actually, that was LinkedIn, Lifehacks 105, check that out. Um. And he did the sleep posture thing, right? How would you utilise a pregnancy pillow with that? Would you just go one arm under, one arm over?

• 25:37Jonny?

  Yeah. He talks about, so either if you're lying on your back, pillow under the hamstrings. If you're lying on your side, pillow between your legs.

• 25:43Chris Williamson?

  Yeah.

• 25:44Jonny?

  Um, and then he has the sort of that display, which is kind of what a pregnancy pillow is already doing. Um, as long as you are not doing, so I think what he's trying to get away from is people go like this. And then that, you know, that you're like sat on your shoulder, lying on your shoulder.

• 26:00Chris Williamson?

  As soon as you, I mean, even if you don't have a pregnancy pillow, you're not prepared to make the move, your partner's going to say that, what the fuck have you made this barry between us in the bed for?

• 26:08Speaker 01

  You're not pregnant.

• 26:09Chris Williamson?

  You travel a lot, or yeah, whatever.

• 26:10Jonny?

  How do you know?

• 26:11Speaker 01

  You're not a woman.

• 26:14Chris Williamson?

  Um, even if you're not prepared to do that, you can quite easily, like, just getting used to slotting that bottom arm underneath a pillow. And pushing the pillow in between yourself and your shoulder. Like, even just when you told me that, I was like, ah, why have I not been?

• 26:30Speaker 01

  That, that's what I do currently, because my pillow doesn't compress very much, but I'm gonna go for the next stage and do the rolled out towel, I think, because.

• 26:36Jonny?

  You sleep on the floor, though.

• 26:38Speaker 01

  I do sleep on the floor, so.

• 26:40Jonny?

  That sounds like I'm just.

• 26:41Speaker 01

  Uh, well, you want, you wanted me to mention that as well.

• 26:43Chris Williamson?

  To the listeners at home, it'll be a joke that you said sleeps on the floor, Johnny and Chris made a funny exaggeration because he's an Arab.

• 26:51Jonny?

  Actually.

• 26:52Chris Williamson?

  No, you actually do.

• 26:54Speaker 01

  I do, and I'm considering getting some wooden pallets.

• 26:59Chris Williamson?

  How long did we fight with you to try and get you to get a bed?

• 27:02Speaker 01

  Weeks.

• 27:04Chris Williamson?

  And you could have had ninety days times three.

• 27:06Jonny?

  When you bought your house to, to when you moved in.

• 27:09Speaker 01

  Um, so I've done four months now of sleeping on the floor.

• 27:14Chris Williamson?

  Good, on a mattress topper.

• 27:15Speaker 01

  On a mattress topper, just to stop the joints from, yeah, so I, I did it as a journalistic piece and I'm writing an article, video about it. Coming out soon on preppingfitnes.com forward slash sleeping on the floor.

• 27:25Jonny?

  I think we should call it forward slash floor.

• 27:26Speaker 01

  Floor, fine. I, I love making these links on the fly, but it just means creating more work for ourselves.

• 27:34Jonny?

  So, hold on, the links that you say don't exist.

• 27:36Speaker 01

  Not yet, but they will.

• 27:38Jonny?

  Yeah, so they do.

• 27:39Speaker 01

  They do exist now.

• 27:45Jonny?

  So, okay, so net overall, are you gonna sleep on the floor forever?

• 27:49Speaker 01

  No, there have been some benefits, some downsides, but you'll have to see the article and the video to find out why.

• 27:58Chris Williamson?

  Man, you weren't ready.

• 27:59Jonny?

  Because we get sucked in a direction. I'm not, we're gonna be talking about sleeping.

• 28:03Speaker 01

  Johnny just got completely sucked off.

• 28:05Jonny?

  I said off, did I?

• 28:09Jonny?

  Sucked off in a direction. Which direction? Well, it was up. Sucked out. So you know what, actually, I'm gonna do give up coffee. Give up caffeine. You're gonna give up coffee or you're gonna do giving up coffee? So I've already given up coffee within a month of it. Not anymore, not anymore, yeah. And you haven't even had your fit aid. I know. Which I'm impressed with. You nearly went, I wrote it up there for some reason. Because they call it fitty. All right.

• 28:34Jonny?

  Okay, so how much coffee were you, how much coffee were you having before? How much on average? Five cups a day. Ah, well, the just flat teaspoons, big heap teaspoons? So I have an espresso machine, the little capsules. Yep. But like, so I'd have like two at home. Morning. And then sometimes like go out, maybe have two in a coffee shop. Lunchtime. Yeah, and the trouble is. It's reckless. Yeah, well, that looking back, looking back now, it is reckless. What was interesting? Like it resets not only your sensitivity to caffeine, but also your sense of like, whoa, that's loads of coffee. Yeah. So, um, I was on holiday with my girlfriend, ordered my second, so at breakfast, I ordered my second cafetiere.

• 29:16Jonny?

  Right, at breakfast, because I'm like, I used to have this, I may have even said it on this podcast, I used to have this attitude of like, anyone who gives up coffee is just fucking got nothing to do. Like, go find me someone who drinks a lot of coffee, I'll show you someone who gets a lot done, they've got a big to do list. Like, they're probably quite an ambitious person. Long penis. Big penis. Yeah. Massive deadlift, all those things. And. Big as bitch, bro. And, uh, and so I just almost, almost wore it as a badge of honour that I drank a lot of coffee. Yeah. And there's a, there's a culture around that, certainly in the fitness industry of like, you know, oh, how I feel on a Monday without coffee, et cetera, et cetera. Um, so she said, I bet you couldn't go without coffee for thirty days. And my immediate like, fuck you, yes, I can, kicked in. And before I knew it, I'd committed to it. So the first thing I did.

• 30:01Jonny?

  Drinking like mate tea. First thing I did was I, Amazon bought a, so I was like writing it really into tea. I like teas and mint, so I ordered like, uh, yerba mate, pu er tea. Uh, sent you a green tea and I was making these concoctions and like, this tastes awful. I'm trying to convince myself that it was, that it was fine.

• 30:20Chris Williamson?

  Remembering that we're all sat in a WhatsApp chat, listening to you and Jordan Ayers. Discuss the finer points of how to get off being on coffee and drinking something that you hate.

• 30:31Speaker 01

  It's like, it's, it's two addicts talking about how to like, how to boil down methadone to make it like.

• 30:36Jonny?

  So it's not methadone anymore, yeah.

• 30:40Jonny?

  Yeah, so um, the, the weirdest thing about it was, but I think because I had, I was still having some tea, so I was allowed any tea I wanted. Um, just no coffee, so I couldn't have decaf. So I was trying to get myself away from seeing coffee as like my default. Yeah.

• 30:56Speaker 01

  Cause tea has more caffeine than coffee apparently, but it's just that.

• 30:59Jonny?

  It's just that it doesn't, can't diffuse properly. Um, so I think I probably, my caffeine intake went down from probably six hundred milligrams a day to less than a hundred milligrams a day. And some days, nothing at all.

• 31:11Speaker 01

  For someone that doesn't know what six hundred milligrams is, like.

• 31:14Jonny?

  It's not very much.

• 31:14Speaker 01

  A shot of espresso is roughly sixty to eighty, usually sixty, so.

• 31:19Jonny?

  Otherwise it is pointless.

• 31:20Chris Williamson?

  A knocko, a knocko is one forty.

• 31:23Jonny?

  Yeah, so that, that's like a, that's a decent, like a nice start at those.

• 31:28Chris Williamson?

  Okay, so what, what were the effects that thirty days of no caffeine elicited?

• 31:32Jonny?

  Um, sleep. So I was expecting some sleep benefits, few headaches, like, but feeling a bit frustrated and generally underwhelmed. And.

• 31:43Chris Williamson?

  Underwhelmed.

• 31:44Jonny?

  Underwhelmed.

• 31:44Chris Williamson?

  Where's the underwhelm? I cannot find it. Sleep was.

• 31:49Jonny?

  Improved an unbelievable amount. So like, um, I think we were recording the podcast one evening after. I'd been doing it for about a week and I was like, I can't keep my eyes open. It was like half nine, um, falling asleep.

• 32:03Speaker 01

  So how long does it take until you, you start, you saw sleep improvements?

• 32:06Jonny?

  It was almost, almost instant.

• 32:08Speaker 01

  You said it was a weekend that you.

• 32:09Jonny?

  That, that, that we were doing a podcast, but just generally at like nine thirty, just.

• 32:14Speaker 01

  Oh, I see. So you want to say sleep improvements, you mean you're tired at in the night time.

• 32:18Jonny?

  Tired tired in the evening without having to like try and wind down.

• 32:22Speaker 01

  Cause I think around the same time, I was going back on to coffee. I I had another two, I like a two or three day, cause I've been off coffee for a few years now, like cold turkey. And I had two or three days of like, I'm gonna, you know, ease myself back into coffee and just having one in the mornings. I never used to fall asleep during the day and once I started doing that, I noticed that in the afternoon I was falling asleep.

• 32:43Jonny?

  Have a slump.

• 32:44Speaker 01

  And I think it's because there's a a carryover effect, reducing my sleep quality in the night time subsequent to that. And then you're more tired during the day and then you're having to just stumble your way into like having more coffees to keep yourself propped up.

• 32:56Jonny?

  And then there was a time when you had a slightly too heaped teaspoon of coffee.

• 33:03Speaker 01

  Heart rate just a hundred the whole day. I that was my.

• 33:06Jonny?

  Messaged me and Johnny just saying, guys, had a heaped teaspoon of coffee this morning. Cause that would have been like still way under a hundred milligrams of caffeine.

• 33:16Speaker 01

  Probably.

• 33:17Jonny?

  They've gone from like sixty five to eighty or something like that.

• 33:20Speaker 01

  Ruined me.

• 33:21Jonny?

  So I.

• 33:22Speaker 01

  I've got the data to show for it as well. I I I can include, I'll I'll see if I can find the screenshot.

• 33:26Jonny?

  So two, I've been back on coffee for two weeks and I went, so the morning. The morning of me having my first coffee, the day before, I realised that um. Someone had stolen my data online. So I started getting letters. And I was like, oh, for fuck's sake, okay, so gotta deal with this. Um. But I was like, no bollocks, I'm going to the coffee shop. So I like delayed dealing with this. Went to Oozber and Coffee, if anyone's been there in Newcastle, lovely. Um, ordered an Aero Press coffee. So this this used to be like bread and butter for me. This used to be just like.

• 34:08Speaker 01

  Whereas this was like the you you got to get the little axe out and break the thing.

• 34:12Jonny?

  And um.

• 34:15Jonny?

  The so extremely productive morning, like almost painfully productive morning. The next day had one. I was like, right, want more of that. Had a second one. Massive mistake. Massive mistake. So we, you and I were on a coaching call at the time. And I remember sitting there thinking, like, I've literally overdone it here. You can't go back. There's nothing you can do.

• 34:38Speaker 01

  There's no undo button with coffee. It's horrible.

• 34:40Jonny?

  And you feel it take you away and you're like, shit, this is gonna be my system for eight hours.

• 34:45Speaker 01

  Cause that that's the difference like with heroin. If someone overdoses on heroin, you can give them naloxone, which is fantastic because it just instantly reverses it and people just come out, they slump and like they'll hate you for it because they'll they'll have been having a nice time.

• 34:58Jonny?

  That was a trip.

• 34:59Speaker 01

  Yeah, but caffeine, I feel like.

• 35:02Jonny?

  No fix.

• 35:02Speaker 01

  You've just got to.

• 35:04Jonny?

  Ride it, go through it. Ride the wave. So. As a, as a prop and I like love coffee as well. So I normally have no time for people who advise these sorts of things. Especially because you don't like.

• 35:15Speaker 01

  The likes of me.

• 35:16Jonny?

  You don't like coffee.

• 35:19Speaker 01

  I had three decaf today, actually.

• 35:21Jonny?

  Did you?

• 35:21Speaker 01

  People made me them, so it's like, right.

• 35:23Jonny?

  But you you wouldn't like savour a savour a nice coffee or buy like nice coffee beans. No, so. I I'm like that, was like that. So giving it was really difficult to do, but definite benefit. So now. What's your relationship with coffee now?

• 35:38Speaker 01

  I never thought I'd hear you say this. Like, I feel like this this is a.

• 35:41Jonny?

  He's gonna relapse soon, mate. He's gonna relapse soon. Maybe I will.

• 35:44Speaker 01

  The the real Johnny's tied up somewhere. This is like, this is the android that's like.

• 35:47Jonny?

  I think having seen the, having seen the effect of having two coffees and realising that I had blunted that. Is such a strong like, fuck me, like, I need to be careful with this stuff.

• 36:01Speaker 01

  So you're gonna start using it strategically after the thirty days is up?

• 36:04Jonny?

  The thirty days is gone.

• 36:05Speaker 01

  Right, okay.

• 36:05Jonny?

  Yeah, back at it. Just at one in the morning.

• 36:08Speaker 01

  Fine.

• 36:08Jonny?

  So this was actually in the, so George.

• 36:10Speaker 01

  We have a podcast about this and like.

• 36:12Jonny?

  We do.

• 36:12Speaker 01

  Johnny has a protocol on how to reset your coffee addiction without just going cold turkey. Cause there is.

• 36:17Jonny?

  It's not what I did.

• 36:17Speaker 01

  There is real caffeine withdrawal effects. Like you will get headaches and everything and it's not psychogenic. It's like, is pharmacologic effect of it.

• 36:25Jonny?

  Weirdly, I actually found switching to tea easier than using decaf.

• 36:32Speaker 01

  Right, okay.

• 36:32Jonny?

  I think just because you aren't like having a shit version of something, you're like.

• 36:36Speaker 01

  The decaf's zero caffeine, isn't it?

• 36:38Jonny?

  I think it still has some in.

• 36:40Speaker 01

  Okay.

• 36:40Jonny?

  Yeah, but also like it's not as.

• 36:42Speaker 01

  Less than tea.

• 36:42Jonny?

  If you like coffee, yeah, it's less than tea.

• 36:45Speaker 01

  Okay.

• 36:46Jonny?

  If you like coffee, it's awful. It's just not as nice.

• 36:50Speaker 01

  It's just a knockoff.

• 36:51Jonny?

  But like experimenting with different teas and i- is an interesting experience.

• 36:56Chris Williamson?

  But also a complete waste of time.

• 36:58Jonny?

  Yeah, yeah.

• 37:00Speaker 01

  Well, I did something called, I did a video of um the standard fitness morning routine, which I like to call the anxiety cocktail, because what people do is they'll get themselves out of bed. First thing they do, check the news feed on Instagram, um check if they've got, neurotically check if they've had any likes or anything, skip breakfast.

• 37:18Chris Williamson?

  Well, you wanna externalise, you wanna get outside of yourself as fast as possible, don't you?

• 37:22Speaker 01

  Yeah.

• 37:22Chris Williamson?

  First thing in the morning.

• 37:23Speaker 01

  So you wanna sensitise yourself to other people's approval and and make sure to prime your body for stress, so you you do that. And you skip breakfast, so make sure that you get yourself into the most sympathetic dominant, glucagon dominant state that you can. Then you've got this cortisol awakening response, you've got a natural surge of of stress hormones coming in, peaking at around forty five minutes, and it's the perfect time to have a a big cup of coffee. So that, so that when that starts to get absorbed, it just doubles on that stress response, you get all of that stuff. And then you go sit over a computer, hunched over and multitask and only look at things that are thirty centimetres away.

• 38:00Chris Williamson?

  Artificial light.

• 38:01Speaker 01

  An artificial light, make sure to hammer that, and that is how.

• 38:04Jonny?

  And you don't turn your notifications off on your.

• 38:06Speaker 01

  Oh, yes, I have your notifications coming in all the time, making you flip between tasks, and that is how to engineer anxiety in yourself. And um I I mean, check out the videos on our Instagram, but I look at the, you looked at the uh rate of anxiety searches on Google from two thousand four to now, and it's doubled, and we wonder why.

• 38:27Chris Williamson?

  Hmm, I did a, an interview today with Recovery for Life, which is a substance abuse and mental health facility in Newcastle. They help people out of substance, they don't give them mental health problems and substance abuse.

• 38:40Jonny?

  Right, yeah.

• 38:41Chris Williamson?

  That would be awful, it'd be a poor business model.

• 38:44Speaker 01

  Like the hate crime charity that funds hate crimes.

• 38:49Chris Williamson?

  Rapist for a therapist.

• 38:51Speaker 01

  No.

• 38:51Jonny?

  Alright, good.

• 38:53Chris Williamson?

  The rapist.

• 38:53Speaker 01

  For charity.

• 38:55Chris Williamson?

  What was that thing that I sent you? The strength the rapist.

• 38:58Jonny?

  Strength therapist.

• 38:59Chris Williamson?

  The strength the rapist.

• 39:01Speaker 01

  Like the pediatrician that got a brick thrown through his window.

• 39:04Chris Williamson?

  There's lots of people that read The Sun though, wasn't it?

• 39:05Speaker 01

  Terrible.

• 39:06Chris Williamson?

  Uh, have you done, is that, that's not your one?

• 39:08Speaker 01

  No.

• 39:08Chris Williamson?

  What's your one?

• 39:09Speaker 01

  Mine is, and Jet, Shell, BP are all gonna be upset at me for this, cause it's not really safe and I. This is a life hack.

• 39:18Chris Williamson?

  Making your own fuel, eh?

• 39:19Speaker 01

  No, no, the, this is a life hack.

• 39:21Chris Williamson?

  Wouldn't be surprised if I'm importing it from Yemen.

• 39:23Speaker 01

  Yeah, I'm not saying, I mean, it's certainly.

• 39:25Chris Williamson?

  The Yemeni fuel is.

• 39:27Speaker 01

  The, it's, it's against the regulations of these places and it's just what I do, I'm not saying you should, but when it's a cold day and you want to fill up your car with petrol, or when I want to fill up my car with petrol, I put the thing in, take the cap, squeeze it underneath the handle and then get back in the car. And then the petrol.

• 39:49Chris Williamson?

  Hands free, fill in.

• 39:50Speaker 01

  Hands free, it'll fill up and it'll stop on its own account, you can then get back out.

• 39:54Chris Williamson?

  You know where you want to go?

• 39:55Speaker 01

  And hook it.

• 39:55Chris Williamson?

  Any city centre shell between the hours of twelve and five on a weekday.

• 40:00Speaker 01

  Is there a dude doing it?

• 40:01Chris Williamson?

  Four call, um.

• 40:03Jonny?

  Really?

• 40:04Chris Williamson?

  Attendant, yeah. How much do you want, mate?

• 40:06Jonny?

  I just don't care.

• 40:09Jonny?

  You know what I have really changed my opinion of? The frequency of filling my car.

• 40:13Chris Williamson?

  Full tank of gas, are you going full tank of gas? Yeah. Getting you. To choke one up on the board, will you?

• 40:21Jonny?

  So there's an interesting story.

• 40:22Speaker 01

  Did we argue about this on one of the earlier life hacks?

• 40:24Chris Williamson?

  Fucking right, did we?

• 40:25Jonny?

  The, the story of why is that I got started on a petrol station.

• 40:29Speaker 01

  Oh, no, you wanna minimize the number of times.

• 40:32Jonny?

  So I got started on in my local petrol station.

• 40:35Speaker 01

  Oh, I remember about that.

• 40:37Chris Williamson?

  I'm not gonna tell you. Who by?

• 40:39Jonny?

  I don't have a, no idea. Started on. Really.

• 40:41Speaker 01

  Such a like.

• 40:42Jonny?

  I'll explain, so the, the way, the format of the petrol station is ridiculous.

• 40:47Chris Williamson?

  Format?

• 40:48Jonny?

  There's a, a mini Tesco and the pumps are just off the road, so you come off the road and you're immediately in a pump. So that means that the queues for the pump.

• 40:58Chris Williamson?

  On the road.

• 40:58Jonny?

  Move out onto the road, so I had filled up, this was like five thirty. Going into the, um, walking into the Tesco, and as I'm doing that, a guy's like hammering his horn, parked behind me, turn around and there's a guy like gesturing and I just went like that, like, I don't know what you mean. You know, fuck off. I'm just gonna fix my petrol. Walked in, so I was with my girlfriend at the time. She filled up a separate pump, also had shit from someone separate. Both, both walked in, I know ridiculous, both walked in. And I'm standing in the queue and this guy just runs into, into Tesco.

• 41:40Jonny?

  Are you fucking, who the fuck you are? And I was like, I just remember, it must have looked really weird to him because I, I didn't, I was just confused. I was like.

• 41:55Speaker 01

  The problem is, Johnny, you, you have very irreverent body language.

• 42:01Speaker 01

  And so I think unintentionally.

• 42:03Jonny?

  It's casual, it's casual to say the least. I'm very confrontational accidentally.

• 42:08Speaker 01

  So, yeah, so people either see you as unapproachable or escalating the situation.

• 42:14Jonny?

  So didn't meet.

• 42:15Speaker 01

  I'm sure there was just pure confusion going on.

• 42:17Jonny?

  He said, what the fuck are you doing? Who do you think you are? He, he said, why didn't you move out and or what and start shouting this? And I said, because that's not what people do at a petrol station. Wait.

• 42:29Speaker 01

  So that doesn't help things either.

• 42:32Jonny?

  But so there's a, there was a security guard this whole time. He did nothing, absolutely nothing. So I'm, I'm still queuing. While this guy is just on the other side of the like tiny barrier that exists in to, to order queues. And he saw that as being a glass wall that he couldn't go past. So he's like, but standing still sort of a meter away from me. And I'm trying to ignore him, get to the front of the queue, go to the, the guy, pump number.

• 43:01Speaker 01

  It's the same law that gives when you have a ninja film, there's two people fighting in the middle of a circle and everyone around the outside is like that.

• 43:08Chris Williamson?

  But they're not.

• 43:11Jonny?

  No one's helping.

• 43:12Chris Williamson?

  Yeah.

• 43:13Jonny?

  And the guy behind the till was like, calm down mate, calm down, don't do anything. I was like, it's okay, I'm not, I'm not, I'm not about to fight that man.

• 43:22Chris Williamson?

  Why is it you to calm down?

• 43:23Jonny?

  I just wanna go home.

• 43:24Chris Williamson?

  Put my socks on.

• 43:25Jonny?

  And, uh, uh, so I, I then left, started walking out and, and Becca's like, just shell shocked by the whole thing. So she ran after her car. And I was kind of like looking over my shoulder and the guy again, like followed me, but stayed a distance behind. And then I just got in my car and drove off.

• 43:42Chris Williamson?

  That's bizarre.

• 43:43Speaker 01

  It was all because you didn't move away from the.

• 43:46Jonny?

  He feels, he felt like I should have filled up and then moved my car forward into space.

• 43:51Speaker 01

  I've never seen anyone do that.

• 43:52Jonny?

  That would have blocked someone else coming around and it would have been mayhem. But so what, what I think he got annoyed about was me doing that. But all I was trying to say was like, I don't know.

• 44:03Chris Williamson?

  Know what the fuck you're doing.

• 44:04Jonny?

  If you've got something to say, get out of the car.

• 44:06Chris Williamson?

  Well, that's what he did.

• 44:07Jonny?

  But then he didn't say what he, like only after the fact did he like, no, excuse me, would you mind? But like, you wanna say, mate, there is a queue, there is a fixed rate of processing here. You're gonna have to wait the same amount of time.

• 44:20Chris Williamson?

  Do you remember when, uh?

• 44:20Jonny?

  But anyway, so now I filled up my, now I filled up my car.

• 44:22Chris Williamson?

  Nice. Do you remember when that guy got upset because I got near his beer in Nando's?

• 44:27Jonny?

  I remember.

• 44:28Speaker 01

  We, your reaction was, was very good to that, I thought. Cause the guy, I can't remember what he said to you.

• 44:33Chris Williamson?

  Wait, so I was walking down a set of steps in Nando's. Uh, we'd been for food and this guy was sat down with his family at like three in the afternoon on a Saturday, having a beer, like as you do when you're a dad with your daughter. And I, we, we went down and I was the closest to the table as you walk in tandem.

• 44:50Speaker 01

  You weren't lurching over the table like.

• 44:52Chris Williamson?

  I was at least two feet, I was at least two feet away from his beer.

• 44:56Jonny?

  Right.

• 44:56Chris Williamson?

  And as I walked past, he said, watch it mid. And I turned around and looked at him as he sat down.

• 45:03Jonny?

  Just looked.

• 45:05Speaker 01

  He said, you you nearly hit me beer.

• 45:08Jonny?

  Just went, oh.

• 45:11Speaker 01

  But walked off.

• 45:13Chris Williamson?

  Yeah, you're like, okay, or something.

• 45:15Speaker 01

  Yeah.

• 45:15Chris Williamson?

  Oh. Um, right, what was the life hack out of that?

• 45:19Speaker 01

  Philip you carve with the full.

• 45:20Jonny?

  No, that wasn't even a life hack.

• 45:21Chris Williamson?

  It was you, uh, so I am going, yeah, going to, so when you go.

• 45:28Jonny?

  No, you said one, you just did one.

• 45:29Chris Williamson?

  Oh, so you, what, so you've gone, I see.

• 45:31Jonny?

  That wasn't, yeah, this is what happens, this is why I don't have a life hack ready.

• 45:34Chris Williamson?

  Yeah, I see. Well, I'm okay, I am, I'm about to go now, right, I'm about to go now. I'm gonna, video guiding can compare.

• 45:42Jonny?

  V N D.

• 45:44Chris Williamson?

  I'm gonna go now, and then you're going to go.

• 45:48Chris Williamson?

  You're going to go after me, okay?

• 45:50Jonny?

  Got it.

• 45:50Chris Williamson?

  So.

• 45:51Speaker 01

  Warm as forearm is.

• 45:52Jonny?

  Oh, this is.

• 45:53Chris Williamson?

  Can I have a go?

• 45:54Jonny?

  That's what happens when there's lots of fluid rushing around.

• 45:56Speaker 01

  It's the high pressure, isn't it?

• 45:57Jonny?

  Yeah.

• 45:58Chris Williamson?

  Turgid.

• 45:59Speaker 01

  I think if I squeeze it, it will pop.

• 46:01Chris Williamson?

  Let's not, because you've got good grip strength as well.

• 46:03Jonny?

  Probably not enough to pop that.

• 46:05Chris Williamson?

  Okay, so, uh, when you go away on holiday, especially if you're going away on a party holiday abroad, the best way, I tell you, parties, isn't it, yeah?

• 46:15Speaker 01

  Yeah.

• 46:16Chris Williamson?

  The best way to make sure that your luggage is not wasteful and also to remove any torment from.

• 46:26Speaker 01

  Two litres of shampoo.

• 46:30Jonny?

  I'm so glad you raised it.

• 46:32Speaker 01

  And to get it confiscated by the Scottish, um, woman at the checkout.

• 46:36Jonny?

  You can't do that.

• 46:36Speaker 01

  Then woo her into letting you take it, but then on the way back, get stopped by some angry German woman at the airport who won't let you.

• 46:45Jonny?

  Chris tried to take four kilos of Tresemme shampoo to Iceland.

• 46:50Speaker 01

  For a three day trip.

• 46:52Chris Williamson?

  Well, it was the only size I had.

• 46:55Jonny?

  Fair enough.

• 46:56Chris Williamson?

  I had nothing to decant it.

• 46:57Jonny?

  It was all brand new, unopened.

• 46:59Chris Williamson?

  I didn't have any shampoo. It was an awkward time of batching and I was bulk buying.

• 47:05Jonny?

  What was more awkward was the shower.

• 47:07Chris Williamson?

  It's not like eggs, didn't it, in Iceland?

• 47:09Jonny?

  And you had to kneel down.

• 47:10Chris Williamson?

  You did have to kneel down. Well, you had to, you had to lie, didn't you? You were just flat.

• 47:13Jonny?

  I had to lie and just douse myself in egg warm water.

• 47:17Chris Williamson?

  So when you're going away.

• 47:18Jonny?

  Kilos of Trezor shampoo to make it better.

• 47:21Chris Williamson?

  When you are going away on holiday, plan your outfits for the night time in advance, ideally if you can plan the daytime as well. But rather than just arbitrarily throwing volumes of clothes, underwear, socks, trousers, et cetera. So, perfect example of this, we went away to Vegas for my business partner's stag do. I was rooming with a guy, the guy who I was rooming with planned his outfit for night one, night two, night three and night four in advance, including accessories. So a handkerchief or a tie, a shirt, cufflinks, whatever he needed. And then he got there, laid them out, first one, second one, third one, fourth one. On an evening time, he knew exactly what he was going to wear, first advantage, which is huge because you don't actually, you've outsourced the decision making,

• 48:06Chris Williamson?

  not only to a time when you've got a little bit more awareness, but also to one where you're not on fucking holiday, supposed to be enjoying yourself. And then, secondly, he had no wastage of clothes. Everything got worn, nothing got wasted. And that was it. Like, it is, it's an unbelievable tactic and I, I can't believe, I guess, I bet that girls do it. Actually, no, I bet that girls just pack fucking loads of stuff, don't they?

• 48:30Jonny?

  So I try and do it, but I, what I'm, what's happened to me a couple of times is, um, something's got dirty or like something's happened and then suddenly the whole thing's absorbed.

• 48:39Speaker 01

  Throw it into disarray.

• 48:40Chris Williamson?

  You know, you need, you need, you need two neutral pieces of buffer clothing.

• 48:45Jonny?

  Yep, you do.

• 48:47Chris Williamson?

  Pale blue shirt, pair of blue jeans.

• 48:49Jonny?

  Floating t-shirts that could be used.

• 48:51Chris Williamson?

  Yeah, couple of pairs of pants, spare pants, couple of pairs of spare socks and that's it. But like the key bits, like you, if you, if you get your blazer dirty, like whatever, go, go in the shirt, you'll be fine.

• 49:02Jonny?

  Go topless.

• 49:03Chris Williamson?

  Uh, go topless, yeah. Get your top off.

• 49:04Jonny?

  Tapless.

• 49:05Speaker 01

  Tapless.

• 49:05Chris Williamson?

  Tap's off.

• 49:06Jonny?

  Right, is it me?

• 49:07Chris Williamson?

  Yeah.

• 49:08Speaker 01

  You weren't ready. Can't turn evil without a you.

• 49:12Jonny?

  Fella, keep doing it.

• 49:15Jonny?

  Um.

• 49:16Speaker 01

  My leg feels like a turkey breast.

• 49:18Jonny?

  One all.

• 49:19Speaker 01

  Okay.

• 49:20Jonny?

  Spend time by yourself.

• 49:24Chris Williamson?

  Ooh, nice.

• 49:26Speaker 01

  It's funny, because there are people that spend, the only time they spend by themselves is when they're physically asleep.

• 49:32Jonny?

  Yeah.

• 49:32Speaker 01

  Like.

• 49:33Jonny?

  Probably with a partner next to them.

• 49:34Speaker 01

  Hmm.

• 49:35Jonny?

  Hmm. So, spend time by yourself. Do you mean spend time alone with your own thoughts? Because you can be by yourself in a car, driving, but listening to the radio.

• 49:47Jonny?

  So, yeah, I think with.

• 49:48Speaker 01

  Being on your phone, talking to people, it's still not by yourself.

• 49:51Jonny?

  Good point also.

• 49:51Speaker 01

  Yeah.

• 49:52Jonny?

  So, for, for people who are kind of interested in self-development, it's probably that, it's probably meditation. Is a good way of, you are completely by yourself at that point, and all that exists is, is you and your thoughts. But I think just trying to take time away from constantly trying to impress other people, you know, I'm thinking of the standard kind of nine to five worker life.

• 50:16Speaker 01

  Mm hmm.

• 50:16Jonny?

  Um, because I just think you can.

• 50:18Speaker 01

  Stimulus.

• 50:18Jonny?

  You, you, things build up in you and are left unchecked.

• 50:22Speaker 01

  Especially if you work with people, because then you're sat in other people's energy field constantly.

• 50:27Jonny?

  Yeah.

• 50:28Speaker 01

  Um, with a crowd of people, and you accumulate emotional fatigue as well, where if you're in a customer facing, or even if you're not, but particularly customer facing or client facing, service delivery type jobs. You have to maintain this kind of saccharine smile all the time, or a professional face, that

• 50:47Speaker 01

  wears you down over time. And then by the end of the day, that has to be shaken off, and it can only really be done when

• 50:54Jonny?

  Got discharged.

• 50:55Speaker 01

  With yourself for some time. And it's, it's the reason why, like, you know, you have the, the standard, someone comes home after a, a hard day at work, or a day working where they have to talk to people, and the partner's like, oh, how's it going? You're like, I don't want to talk to anyone, leave me alone. They're the last person that you want to vent on.

• 51:11Jonny?

  So it's, it's one, something I get, a benefit I get from the gym, even though I get criticised, that I'm not very social, like, I quite like. It's just like, me, a difficult task, my thoughts, it's not complicated. But you do have you, you do, you do have your phone. I do have my phone. I do. That's so, for me to upgrade that, the gym experience, yeah, leave the phone behind, use, if you need to track your lifts, use a whiteboard if you're a proper good gym, or.

• 51:39Speaker 01

  I still haven't done that. That was life hacks one O one, and I still need to.

• 51:42Jonny?

  Put your phone away, man. Well, when you give up your phone, you get the apple trouble.

• 51:44Speaker 01

  Yeah, I think I'll I'll need to replace it with a.

• 51:47Jonny?

  So one of the problems is is using obviously a modern phone for a lot of people is their music. Where they take notes.

• 51:55Speaker 01

  Sat nav.

• 51:56Jonny?

  Yeah.

• 51:57Chris Williamson?

  Bluetooth headphones fixes the music problem. Note pad and pen fixes tracking lift.

• 52:06Chris Williamson?

  I I so the time alone thing I like. You've said a model for people who maybe aren't doing as much introspective work. But then moving forward, if I, we've mentioned this before, I can't remember where, if you were told to go and sit in a room for thirty minutes. On your own and you couldn't meditate. With nothing, nothing to do, no stimulus.

• 52:31Chris Williamson?

  I would say even for me as an only child who spends the vast majority of his time on his own, that would be pretty testing.

• 52:37Jonny?

  So that, you know, moment.

• 52:39Chris Williamson?

  Yep.

• 52:40Jonny?

  You know, the pro version of moment, the I don't think, did you, you did. So on the phone bootcamp thing of that, that was one of the tasks and I ended up doing it.

• 52:47Chris Williamson?

  Did you? Thirty minutes in a room without meditating?

• 52:50Jonny?

  Not just sit on a chair.

• 52:52Chris Williamson?

  What happened?

• 52:53Jonny?

  You just sit and think, like you just.

• 52:54Chris Williamson?

  What do you think about?

• 52:55Speaker 01

  You do it in the house?

• 52:56Jonny?

  Yeah.

• 52:56Chris Williamson?

  Is it annoying to be lost in thought when you spend a lot of time sat on your own in silence trying to not be lost in thought when you?

• 53:01Jonny?

  I don't, I'd say at the time I didn't give it that much thought, weirdly. I was like, I'm just gonna go sit there for half an hour. It's not that long.

• 53:10Speaker 01

  Becca comes in, what are you doing?

• 53:12Jonny?

  She's used to it now, like weird shit that I do, so like.

• 53:16Speaker 01

  Were you facing the wall as well, facing the corner? So it's just.

• 53:18Jonny?

  I was just sat, I think I, yeah, just sat looking at the ceiling.

• 53:26Jonny?

  Fair enough.

• 53:26Chris Williamson?

  Well, I like.

• 53:27Jonny?

  Interesting test.

• 53:28Chris Williamson?

  Spend some, spend some time. I mean, you can double this up. There's so much low hanging fruit for stuff like this. You can double it up with going in nature. Like, add, add that on top, go bare feet.

• 53:38Speaker 01

  Yeah, time alone in nature, bare feet, lovely.

• 53:42Chris Williamson?

  Like so much low hanging fruit from one thing.

• 53:43Jonny?

  We've been through this. I have no attraction to the nature thing.

• 53:49Chris Williamson?

  I don't know why, apart from the beach, I like the beach. Every, every morning and every evening now, I'm doing probably maybe between two and five minutes of just standing outside. And just, even if it's rain, even if it's been, it's been absolutely pouring down before, first thing in the morning, go outside. And uh, stand in the rain.

• 54:08Speaker 01

  So I should say for, for those who want some kind of reason to do this, that there are physiological benefits to being at the beach, breathing the um, the, the, the, the negative ions that are released from the salt in the sea, or from some kind of pheromone like compound that trees release. So if you go into nature or lots of greenery, they have some kind of uh tranquilizing effect.

• 54:32Chris Williamson?

  You also looked, you did a matter analysis on birthing?

• 54:37Speaker 01

  Yeah, I, I mean, to call it a matter analysis is a bit of a, a stretch, but yeah. I, I did, I looked at a lot of the research on, on grounding, yeah, and that, that does, as hippy dippy as it sounds, have some.

• 54:49Chris Williamson?

  Standing on grass on bare feet. So I'm, I think the main thing.

• 54:52Speaker 01

  Ivory cortisol.

• 54:53Chris Williamson?

  The main thing for me, aside from believing any of the woo woo stuff is I'd just like to be outside for a little bit, first thing in the morning, first and last thing at night, after a shower, hot shower and then outside at the moment, it's really cold. But for some reason, just being able to look up at the sky, see the stars, see the moon, feel the wind broadly, it's really, really grounding and it's very present because you, you're forced to, with zero distractions, you're forced to only experience the sensations which are occurring then and there. So it's quite a nice. I think what, thinking about it, I think what has pissed me off about the whole thing is a business coach that told me to do it. Yeah. Isn't it horrible that people can spoil things for you like that? Like Aubrey, Aubrey Marcus, I would love to try bone broth.

• 55:38Chris Williamson?

  Hmm. But he's just annoyed you. Aubrey letting his bird get blasted all over by her boyfriend. Blasted. Flying off to Texas to get pasted by some fucking job.

• 55:49Chris Williamson?

  I would recommend salt and water, salt and lemon and water in the morning. Yeah. Yeah, but Aubrey says it. Give it a shot. His wife's getting. But he also talks about. Destroyed by some twenty one year old.

• 56:00Speaker 01

  Yeah.

• 56:02Chris Williamson?

  But you don't know what he's up to. Listen, Aubrey's in hospital with a half a face.

• 56:06Speaker 01

  Oh, is he? What's he done?

• 56:07Chris Williamson?

  Crashed his car, got half a face. Unfortunately, it's still worth a burning man though, didn't he? Go on, Aubrey. Right, let's go on.

• 56:15Speaker 01

  So in last Life Hacks episode.

• 56:19Chris Williamson?

  One oh five.

• 56:20Speaker 01

  We covered Toby, which is a Chrome extension that allows you to put a bunch of stuff.

• 56:28Speaker 01

  It sounds lame, but to put a bunch of different things into like, so you can have a reading queue, a listening queue, a watching queue. And so it allows you to capture things that people send you and arrange them in a certain way.

• 56:38Chris Williamson?

  It's a very clever bookmark manager.

• 56:40Speaker 01

  Very, yeah, really, really good for that. And it allows you to have one across the top that's like frequently visited websites. And also you can save sessions. So if you have multiple sessions open, multiple tabs open, and you want to resume that later, you can save it all down and call it the name of a certain project. So you can have, like, if you're working on a project for one thing and that requires four websites to be open, you can save it on there and so on. So that's Toby. It's only available on Chrome. There isn't a phone equivalent. And so I needed something that allows me, when I don't have my laptop and I want to work through the queue of articles that you guys have sent me.

• 57:15Speaker 01

  And I want to read them, to be able to quickly access them without thinking, oh, where was it? Scroll back through the messages or any of that nonsense. And just be able to quickly resume that. So I use Pocket for that. There is an equivalent app called Instapaper. Now, Pocket is great, but they updated it last week to include a text to speech function.

• 57:37Chris Williamson?

  I thought it already had that.

• 57:38Speaker 01

  So, um, so they made it more natural sounding now. Before it was like a mental voice.

• 57:45Chris Williamson?

  It'll speak a webpage at you.

• 57:46Speaker 01

  Yeah, but with a, with a, with a sort of Siri-like voice. So it's, it's a bit more natural. So now I'm able to read articles that people have sent me on the drive to work in the morning.

• 57:58Jonny?

  That's cool.

• 57:58Chris Williamson?

  Read, listen.

• 57:59Speaker 01

  Listen, yeah.

• 58:00Jonny?

  It's pocket paid.

• 58:02Speaker 01

  There is a paid version, but.

• 58:04Chris Williamson?

  What's the upgrade? What'd you get?

• 58:05Speaker 01

  You get to get more than three highlights per article, um, and no ads, yeah.

• 58:10Jonny?

  I remember freaking into pocket, cause I had, when I was doing lots of commuting, I remember thinking, I wish I could read articles, I wish I could have them read to me.

• 58:16Speaker 01

  Yeah, I'd, I'd get it now, cause it's, um, so there's a Mac version and a phone version, they synchronize.

• 58:21Chris Williamson?

  Oh.

• 58:22Speaker 01

  It, it might even mean that like, if you haven't got Toby or Pocket yet, start with just Pocket.

• 58:27Chris Williamson?

  See if you can expand out. I love Toby.

• 58:29Jonny?

  Well, you know what I'd love to know? Whether lots of other people have that need.

• 58:35Chris Williamson?

  Capture, I think the only reason that you would have.

• 58:37Jonny?

  Capture for articles and things to read later.

• 58:39Chris Williamson?

  The only reason you'd have that need is if you like to read stuff. Like if you're not, first off, if you're not getting sent or find discovering it a lot yourself, and then secondly, if you're not actually bothered about reading it. If loads of your friends send you shit that you, that you don't care about, not a problem.

• 58:55Speaker 01

  Yeah, if your friends send you something, you just delete.

• 58:58Jonny?

  Yeah, yeah.

• 58:58Chris Williamson?

  It doesn't, it doesn't, it doesn't matter. Yeah, exactly. Remove the friend.

• 59:01Jonny?

  I think what I normally do when people send me stuff, if it's an article, is I'll skim, skim it. But it like books or podcasts, I'll do the full thing. And so I have a process that is audible and podcasts, but articles I tend to find.

• 59:15Speaker 01

  Capture and process.

• 59:18Jonny?

  Yeah, so I have a, on wonder list, I have a, I have a reading list and a listening list.

• 59:21Speaker 01

  Okay.

• 59:22Jonny?

  For, for those two things.

• 59:24Chris Williamson?

  Uh, that's a good one. Let's go. So.

• 59:31Chris Williamson?

  I'm gonna go with six minute diary because Johnny, you have recently.

• 59:36Jonny?

  Still doing it. Did it, did it today.

• 59:38Chris Williamson?

  Still going, man. So six minute diary, anyone who's been listening for a little while have heard me bring this up before. It is a daily journal, three minutes in the morning, three minutes in the evening, prompted questions that are, they're geared towards things that science says makes you happier. So gratitude, um, long-term goals instantiated into daily habits and, uh, looking for areas of improvement. That's broadly where it works from. Before you start it, there's a sixty page buy-in, which for anyone who does CrossFit will know what that is. It's a moderately large hurdle, cause it's small text and big pages. It's a lot of reading. Take, it'll take you a few days to get through the sixty pages, depending on your reading speed.

• 1:00:20Chris Williamson?

  And it's, there's like forty references, I think in that.

• 1:00:24Jonny?

  So it's very impressive. The, it's not just, someone hasn't just put together some, some space for you to write some gratitude and good deeds and stuff. There's a lot of thinking behind the book.

• 1:00:35Chris Williamson?

  The quotes that are done every day, they're pretty.

• 1:00:38Jonny?

  You know what I think's the best part about it for me is the weekly questions.

• 1:00:42Chris Williamson?

  Oh, they're awesome. So yeah, every, um, every day you do three minutes in the morning, three minutes in the evening. Some days it takes a little longer, obviously, but, um, broadly, I think that's probably not far off how long it takes. And it encourages you, uh, Susanna Hallen, the What Science May Say, What Science Says Makes You Happier podcast that I did with her. On that, she said that gratitude is the foundation for happiness. And this is a really good tool to develop doing some gratitude. I've never once kept up with a journal before, but I have done with the six minute diary. And yeah, every week there are some fairly probing questions that force you to do some introspective work.

• 1:01:22Chris Williamson?

  So if you've never actually got round to doing any self inquiry and some introspective stuff, I think this is a really good place to start. If you think, oh, well, meditation might be a bit woo woo for me, or you struggle to slow yourself down a little bit, I think it's a first step into introspective work. It's nineteen pounds on Amazon. It'll be, it's on, it's got Amazon Prime and it's fantastic.

• 1:01:45Jonny?

  So I bought one for my sister.

• 1:01:47Chris Williamson?

  No way.

• 1:01:48Jonny?

  She bought one for two of her friends.

• 1:01:50Chris Williamson?

  Are you kidding? Since you've got yours?

• 1:01:52Jonny?

  Yeah.

• 1:01:52Chris Williamson?

  That's fantastic.

• 1:01:53Jonny?

  Yeah, I, I think it's, it's what I like about it is, um, for me to sit and explain to someone, like, I think you should be doing some introspection and try gratitude and it's, it's like, they don't listen.

• 1:02:06Chris Williamson?

  Yeah.

• 1:02:06Jonny?

  If you just buy them something, it's a nice gift and they, that intro takes it, takes them through, it takes them through the benefits. And it's so low commitment.

• 1:02:15Chris Williamson?

  Yeah, it's a good, it's a good, it, it does tick a lot of boxes because it's the right price point for a good present for someone like twenty quid. It's a good, good price point to get someone a present. It's a low investment in yourself. It lasts for five months. And they've just released the six minute diary pure.

• 1:02:33Jonny?

  Which is like a.

• 1:02:33Chris Williamson?

  It's the seven month one, so between the. First one that you get with the intro bit and the second one you get full twelve months.

• 1:02:40Jonny?

  Right.

• 1:02:40Chris Williamson?

  Between the two, but you don't need to buy in again on the second one.

• 1:02:43Jonny?

  Yeah, got it.

• 1:02:44Chris Williamson?

  No, same thing. Sixty pages are taken up with two months.

• 1:02:49Jonny?

  Of course.

• 1:02:50Chris Williamson?

  And um yeah, I I honestly could not recommend it more.

• 1:02:54Jonny?

  Thing that I've still not done that I really want to do is the bit, the thing, the first task they tell you to do is send. There are loads of services that you can do this, so send an email and it'll send it back to you. Yeah, so it says like, send an email to yourself in five months' time of like. Stuff you're worrying about, what, where you think that'll, where you'll be.

• 1:03:13Speaker 01

  Mine came through to me. I sent one about five, six years ago.

• 1:03:16Jonny?

  Oh, my god.

• 1:03:17Speaker 01

  And it came through to me the other month. I forgot what it said. I think it was.

• 1:03:21Chris Williamson?

  Nothing, nothing very profound then.

• 1:03:23Speaker 01

  No, it it but I think it was like the struggles that I had at the time and all that stuff. And I look back and I was like.

• 1:03:28Jonny?

  Really?

• 1:03:29Speaker 01

  Yeah, which was nice.

• 1:03:30Chris Williamson?

  Pussy. So have you sent, have you sent another one?

• 1:03:32Speaker 01

  No, should do.

• 1:03:33Jonny?

  Should do it.

• 1:03:34Chris Williamson?

  We should all do it.

• 1:03:35Speaker 01

  Fine.

• 1:03:37Chris Williamson?

  And so should you indeed. Um so Johnny, you're up next. Should we do one more round each? Or have you got some, you got a couple of quick ones if you wanna do?

• 1:03:43Jonny?

  I've got any quick ones.

• 1:03:44Chris Williamson?

  I've got loads of quick ones.

• 1:03:46Jonny?

  Um, so this is a, this is a bit, bit nasty, but um.

• 1:03:52Chris Williamson?

  Oh dear.

• 1:03:55Jonny?

  So it's related to some of the stuff that I've been considering with the weekly questions in um. The six minute diary. Um, but just. So in in keeping with the idea that everyone is caught up in the sort of the struggle for happiness and feeling better, earning more. Blah, blah, blah. Um, asking yourself very probing questions to try and just check that. You're on the right path for you and you're making decisions that are right for you. So things like um. Like if I die tomorrow, would I be happy with how my life has been so far? Do I feel like I'm making the right decisions? Do I feel like I'm setting good examples for other people?

• 1:04:39Jonny?

  When am I truly happy? When am I truly sad? Um, where am I sedating to try and get away from the critical questions or the critical things that are really bothering me? And that that it's linked to spending time alone and thinking about these things. Cause I I think that stuff, people talk about self-development. And think that that means that they should start reading or that they should start meditating. But actually just sitting and thinking about those questions. That are often very difficult to to think about, like, am I actually happy with how my life is now? Like, do I spend good chunks of my time in a good mood or in a bad mood? Who is it that promotes those things? Who is it that that worsens those things?

• 1:05:18Chris Williamson?

  The clue's in the name, right? Self-development. It's an inquiry of the self.

• 1:05:21Jonny?

  But it's that stuff's not an app and it's not trendy and it's really shit.

• 1:05:27Chris Williamson?

  That's the the about page of the new Modern Wisdom website, which will be up at some point. It's said in that, um, introspective work is an ugly business. And for every one rock that you turn over, which is clean underneath, there's twenty which are filthy and something terrifying is hiding below. And you're like, that's exactly, that's the that's the accurate proportion as well.

• 1:05:50Jonny?

  Yeah.

• 1:05:50Chris Williamson?

  If you do a little bit of self-inquiry and nothing comes up, you're like, bloody hell. And all that you can be certain of is that the next nineteen are gonna be fucking shit.

• 1:06:00Jonny?

  So related to that, um, asking yourself, like, why am I posting on social media? Why am I drinking? Why am I bitching about this person? And just sitting and thinking, because there's always like a, you know, everyone's experience, like, the real why behind something. Um, I just think I think there's a tendency for, I don't want to think about that because it's uncomfortable, so I'll just do this other thing instead.

• 1:06:23Chris Williamson?

  Is there a guiding principle or a guiding mantra that people can use to bring themselves back to finding the truth? And to avoid hiding or to avoid taking the first easy answer that comes to mind when they ask themselves those questions?

• 1:06:38Jonny?

  That's gonna be your worry.

• 1:06:39Speaker 01

  Yeah, so one one way to really leverage the power of the unconscious mind. The unconscious mind is simply every thought that you are not looking at right now. It's not some mysterious thing.

• 1:06:51Chris Williamson?

  Ninety-five ninety-five percent of our actions every day.

• 1:06:55Speaker 01

  Are just driven by that. So there there are deeper levels below that, which maybe we're not aware of until we start to do. Till we start to do more digging deep, but the unconscious mind is very good at pulling together lots of cross correlations of unrelated stuff and processing large volumes of data while you're not paying attention to it. The brain's always kind of just sifting things over and dealing with that. So if you ask yourself a question that you're not immediately sure of the answer of, you could ask yourself before bed, mull it over for a while, hold it in your consciousness and then drop it and go to sleep. And then just sleeping and allowing it to process on its own, but with the conscious running intention to answer

• 1:07:37Speaker 01

  it will then start to bring up more and more answers. And you'll have definitely experienced this where you'll have had a problem that you just didn't think about for a while. A few days later, the answer pops into your head because it's just been processing in the background. Or you read a book and then actually concepts from the book start to make a bit more sense after you've had a couple of nights sleep and it comes together again. Greg, what's his name? Greg Potter talked about this as well, same concept. So ask before bed, especially the probing ones and the ones that may be uncomfortable to answer. If you want to double down on that as well, you can like start taking a dream journal and in the mornings, don't move. Like, once you wake up, I know it's hard to remember to do this, but just stay in the same position and try and verbally recall

• 1:08:22Speaker 01

  as much of your dream as you had, as you can. And then do that for a few days. Once you've done that, you get into the habit of teaching your brain to remember your dreams, write them down. And sometimes symbols do come up in dreams and they're usually quite obvious.

• 1:08:36Chris Williamson?

  Is dream symbology, is there much research behind that?

• 1:08:40Speaker 01

  Not, not the like, so some people have gone full woo woo and taken like, if you see a spider, it means this. And if you see cabbage, it means that. But like, I think ultimately, you, you will be aware enough of that. If you write it down and give it a few hours.

• 1:08:55Chris Williamson?

  You know, it's really painful as someone who first off tries to promote reduction in tech use and secondly is working hard on it on his own. I have a lot of dreams that are me on my phone. That you write on your phone.

• 1:09:10Jonny?

  That I am on.

• 1:09:11Chris Williamson?

  Oh, man.

• 1:09:12Jonny?

  Which is like being tortured while you're asleep. That's it. My equivalent of being tortured while I'm asleep.

• 1:09:17Chris Williamson?

  So a way to lucid dream is to like check your phone or your watch, look away and then look back. And if the numbers are scrambled or they're different.

• 1:09:24Jonny?

  Hmm.

• 1:09:24Chris Williamson?

  Think three hand. Think three hand, yeah. But then if you're so good at looking at your phone in your dream, that actually you can have a full WhatsApp group chat.

• 1:09:32Jonny?

  Well, that's exactly what it is.

• 1:09:33Chris Williamson?

  Then that's.

• 1:09:34Jonny?

  It's like the the by bypass thing for the breaths that I've managed to do with.

• 1:09:40Chris Williamson?

  Meditation.

• 1:09:40Jonny?

  You should fall into automatic thinking and you.

• 1:09:42Chris Williamson?

  Well, I'd be able to get to, I I think I'd definitely, given a full day, be able to get to a thousand.

• 1:09:47Jonny?

  So there's a way I found around that.

• 1:09:49Chris Williamson?

  Okay.

• 1:09:50Jonny?

  So what I've started doing is start at the bottom of my left nostril. Right. So this, I mean, this is this is like Crayola meditation, so forgive me. So breath focus on just the bottom of my left nostril. Twenty breaths. And then I move slightly round my left nostril and I change when I count the breath. So it might be like one, two.

• 1:10:11Chris Williamson?

  To keep yourself aware.

• 1:10:12Jonny?

  Well, one.

• 1:10:14Chris Williamson?

  You've got a massive PB on.

• 1:10:15Jonny?

  I did.

• 1:10:15Chris Williamson?

  Breath.

• 1:10:17Jonny?

  Two eighty four.

• 1:10:18Chris Williamson?

  Two eighty four.

• 1:10:19Jonny?

  Um, but so then every twenty breaths you move the location.

• 1:10:23Chris Williamson?

  Mm hmm.

• 1:10:23Jonny?

  And just change when you when you note the breath.

• 1:10:25Chris Williamson?

  Half or three.

• 1:10:25Jonny?

  Like breath, one.

• 1:10:27Chris Williamson?

  Are you doing one, one?

• 1:10:29Jonny?

  In and out is one breath.

• 1:10:30Chris Williamson?

  Yeah.

• 1:10:30Jonny?

  Yeah.

• 1:10:31Chris Williamson?

  Yes.

• 1:10:31Jonny?

  And what's so weird is I can move all the way around my nostril and it's laser focus on my left nostril. And I'm like, so aware of my left nostril. Switching my right nostril isn't close to impossible. Cause I'm like, no, no, that was my left.

• 1:10:45Jonny?

  Last was some of that. And a bit of right, bit of right. Bit of right.

• 1:10:49Chris Williamson?

  Well, the.

• 1:10:50Jonny?

  I've got it.

• 1:10:50Chris Williamson?

  The right hemisphere of your brain is responsible for viewing and sensing everything on the left hand side of your body.

• 1:10:56Jonny?

  Right. And the other way.

• 1:10:58Chris Williamson?

  And the left hemisphere is responsible for that. And the left and right are also responsible for different thought patterns.

• 1:11:05Jonny?

  Things.

• 1:11:05Chris Williamson?

  So I wonder if.

• 1:11:06Jonny?

  Perhaps.

• 1:11:07Chris Williamson?

  The left side of your brain is struggling a little bit more with the mind.

• 1:11:11Jonny?

  So what it feels like is just, cause by the time I change nostrils, it's like a hundred and fifty breaths.

• 1:11:16Chris Williamson?

  Hmm.

• 1:11:16Jonny?

  Of just all I've been thinking about for like fifteen minutes.

• 1:11:19Chris Williamson?

  It's.

• 1:11:20Jonny?

  Just this nostril. And it feels like changing is quite challenging.

• 1:11:24Chris Williamson?

  Yeah.

• 1:11:24Jonny?

  There's.

• 1:11:24Chris Williamson?

  Big old wall to get over.

• 1:11:26Jonny?

  The thing that Yusuf said after his retreat of like people getting really caught up in the.

• 1:11:32Chris Williamson?

  Complexes of meditation and the guy just kept saying. Focus on your fucking breath. Tip of your nose.

• 1:11:37Speaker 01

  Yeah, the teacher was very good at like for five days. Um, there's, there's the daily meeting with the teacher and everyone gets to go up and speak to him for five minutes and. And people will have these like little stories about like, and the only practice you have in the first five days is, is focus on this part. And breathe.

• 1:11:54Chris Williamson?

  That's all you do for ten hours a day.

• 1:11:56Speaker 01

  Oh, well, I'm experiencing this thing and I'm struggling with here and I'm getting this tingling sensation and he'd be like. Just focus on the breath.

• 1:12:05Speaker 01

  Keep your attention on the nose, on the inhale. And on the exhale and between the breaths, you have three jobs.

• 1:12:19Chris Williamson?

  That's a man who's done it before, isn't he?

• 1:12:20Speaker 01

  Yeah.

• 1:12:20Chris Williamson?

  Sick to death. What does, what did, what did maybe twenty say?

• 1:12:24Speaker 01

  Maybe twenty didn't say anything.

• 1:12:25Chris Williamson?

  He bossed it off.

• 1:12:26Speaker 01

  So, so, so when, whenever he was called up, he'd be like.

• 1:12:34Chris Williamson?

  I love maybe, maybe twenty.

• 1:12:35Speaker 01

  Maybe twenty? Deep, yeah.

• 1:12:38Chris Williamson?

  For anyone who, uh, doesn't know the story about when Yusuf went away on a meditation retreat, he sat down opposite an Indian man, a man of Indian heritage.

• 1:12:45Speaker 01

  On the first day before they put down the noble silence.

• 1:12:48Chris Williamson?

  Mm hmm.

• 1:12:48Speaker 01

  Um, and there was a, there was an Indian man in a, um, skirt and I was like, hi, um. Is this your first retreat? And he was like, no. I was like, okay, have you been on any before? And he's like. Maybe twenty? I'm like, wow, this guy.

• 1:13:05Chris Williamson?

  Maybe twenty, man, I wanna be friends with him.

• 1:13:08Speaker 01

  Can we find him on Twitter? At maybe twenty?

• 1:13:10Chris Williamson?

  He won't have Twitter, Chris. Think about it.

• 1:13:12Speaker 01

  At maybe twenty?

• 1:13:13Chris Williamson?

  If he has.

• 1:13:17Chris Williamson?

  Cause he has to change it all the time. We better get him now. I think he's maybe twenty one now, isn't he?

• 1:13:20Speaker 01

  Oh, yeah, he must be.

• 1:13:22Jonny?

  Bearing in mind that every retreat's a hundred hours and this man's done twenty.

• 1:13:26Speaker 01

  At maybe twenty.

• 1:13:27Jonny?

  Is there someone called at maybe twenty on it on the Twitter do?

• 1:13:30Speaker 01

  Spent at least, at least seven.

• 1:13:32Jonny?

  Maybe twenty, well, he's on twenty one now. Assuming he has no practice outside of meditation retreats, which is very unlikely.

• 1:13:38Speaker 01

  Yeah, true.

• 1:13:38Jonny?

  Maybe twenty.

• 1:13:39Speaker 01

  Seven or eight months of time of attention.

• 1:13:42Jonny?

  Cause this, the reason that I count my breaths, I'm derailing this, but the reason I count my breaths is because of your podcast with Daniel Ingram.

• 1:13:49Chris Williamson?

  I just don't need to listen to.

• 1:13:50Jonny?

  He, you said, which is like, give me a, which is what I was like, you said just for.

• 1:13:55Chris Williamson?

  Programming.

• 1:13:55Jonny?

  Ask him like, what, how do I start with meditation? And he was just saying, if you just sit for twenty minutes and you're kind of like vaguely focused, like that's an okay session. If you get to a hundred breaths, good session, try and get to a thousand. Just use it as a way of measuring per, it's, it just makes sense to me. It's how I do everything else in my life.

• 1:14:12Chris Williamson?

  Sets and reps.

• 1:14:13Jonny?

  And it's very transparent, very measurable.

• 1:14:16Chris Williamson?

  Have you tried the one where you do, this is what I've done, and this is a headspace one. Breathe in and out for one, up to ten. Down to the legs. Um, count to ten and then stop the focus on the breath, completely quiet the mind, completely blank the mind. And allow all thoughts to just be reflections in the pool. So you're not actually focusing on anything. And that's a really good one because that's as much silence as you can get without attaching yourself. Cause when you're focusing on the breath, you are still focusing on the thought of this is the sensation. This is the number.

• 1:14:58Jonny?

  So it doesn't feel like that because it, it's sensation, sensation, and it's almost like thought. Gone. Sensation, sensation, sensation, thought, no fuck off.

• 1:15:08Chris Williamson?

  But without, without, um, without the sensation at all is what this next bit was. It was, it was interesting.

• 1:15:13Jonny?

  I feel like we're getting, can you focus on nothing?

• 1:15:19Chris Williamson?

  It's, is this floodlight versus spotlight here?

• 1:15:23Speaker 01

  There's, there's a third, so you, I don't know if we want to get into this, but yeah. Spotlight is you have an object of meditation and you're focusing on that. Floodlight is that you have open focus and you are, you are the point of awareness that anything is going through.

• 1:15:38Jonny?

  Any sensation, that's what you focus on.

• 1:15:41Speaker 01

  Um, so floodlight, there is no object, you are just the open focus. The third one is the self inquiry, which is similar to floodlight, but you are turning the, the subject of, subject of consciousness back on itself.

• 1:15:54Jonny?

  Like who is it that's thinking?

• 1:15:55Speaker 01

  Yeah.

• 1:15:55Jonny?

  Who is it that's hearing?

• 1:15:56Speaker 01

  But it's weird because conceptually, like you can't taste your own tongue or feel your own finger or um, see your own eye.

• 1:16:03Jonny?

  I can.

• 1:16:04Chris Williamson?

  Of course I can. Of course I sure I can.

• 1:16:08Speaker 01

  Um, like, Chris can believe it's not butter as well, so.

• 1:16:13Jonny?

  Yeah, you said that before, didn't you?

• 1:16:14Chris Williamson?

  Yeah, earlier on, it's on the life.

• 1:16:16Speaker 01

  Um, he thinks Marmite's okay, so.

• 1:16:19Jonny?

  One of the few.

• 1:16:20Speaker 01

  Mine is, so did we do sinus rinse?

• 1:16:24Jonny?

  No.

• 1:16:24Speaker 01

  Last time.

• 1:16:24Jonny?

  No.

• 1:16:25Speaker 01

  I am obsessed with the NeilMed sinus rinse. I got this from Dr Clay Height, who's a natural bodybuilder, um, old T Nation guy. He, he advertised.

• 1:16:38Chris Williamson?

  He's a bodybuilder.

• 1:16:39Jonny?

  Clay likes lifting weights.

• 1:16:41Speaker 01

  And.

• 1:16:42Jonny?

  So I have a confession.

• 1:16:44Speaker 01

  Okay.

• 1:16:45Jonny?

  I used mine.

• 1:16:47Speaker 01

  Right.

• 1:16:48Jonny?

  And I didn't record me using it.

• 1:16:49Speaker 01

  Oh, no.

• 1:16:50Jonny?

  So nothing dramatic happened.

• 1:16:51Speaker 01

  Didn't it? Well, I've got a video of dramatic things happening using my sinus rinse, so I can, I can send it to Video Mandine. And he can decide whether to put it in.

• 1:17:00Jonny?

  What is it?

• 1:17:01Speaker 01

  So what it is, is a, and it, it's, it's recommended by ENT, ear, nose and throat doctors as well. Often, um, because if you have chronic sinusitis, um, lots of sinus infections, A to P, hay fever, um, any of those kind of things where your sinuses are blocked.

• 1:17:19Jonny?

  A to P?

• 1:17:20Speaker 01

  A to P, like, so if you get a general constellation of like eczema and hay fever and itchy nose and all that stuff.

• 1:17:28Speaker 01

  Go and just check this out, wa- watch the video of me doing it and you'll be like, oh, I wanna do that. It's a bottle, squeezy bottle of saline solution and you squeeze it into your nostril. Comes out the other nostril and clears out all of the gunk that's in your nose at the same time. Do it in the morning.

• 1:17:46Jonny?

  Position your tongue and you.

• 1:17:48Speaker 01

  So you have to, yeah.

• 1:17:50Jonny?

  Do you mind?

• 1:17:51Speaker 01

  Go for it.

• 1:17:51Jonny?

  So Yusuf told me about this, right? I ordered some. I standing in my bathroom. Bottle, salt, read the back. Do not use tap water. It's like, cast back to Iceland.

• 1:18:05Speaker 01

  I use tap.

• 1:18:06Jonny?

  Yusuf used tap water. It's not the sort of thing that he would. I'll just use bottled water. Bottle of water, put the salt in. And then it's like, point up nose and squeeze.

• 1:18:14Speaker 01

  Never do it without the salt as well. It knocks.

• 1:18:17Jonny?

  Really?

• 1:18:17Speaker 01

  Yeah, wi- with the salt, perfectly painless and lovely, but without the salt. It's like you've done a backflip in a pool and you know, you like.

• 1:18:23Jonny?

  Yeah, alright, I see.

• 1:18:24Speaker 01

  Horrible.

• 1:18:25Jonny?

  So I'm, there I am, bottle in my nose and I'm thinking like, rationally, what do I understand about my nose?

• 1:18:33Jonny?

  Like, I think that this goes up and then probably in.

• 1:18:38Jonny?

  And then I imagine down.

• 1:18:40Speaker 01

  Somewhere.

• 1:18:41Jonny?

  And I know that I breathe, like, that goes in my lungs.

• 1:18:45Speaker 01

  Yeah.

• 1:18:45Jonny?

  I don't want water going in my lungs.

• 1:18:46Speaker 01

  Yep.

• 1:18:47Jonny?

  And it says, come out of the nostril. I'm thinking, well, how can that happen?

• 1:18:52Speaker 01

  Hmm.

• 1:18:53Jonny?

  But here I go. So you like, you have to bend down. I suppose that's what prevents it from. And you squeeze and there's a delay, you're like squeezing, you're like.

• 1:19:03Jonny?

  That happens, like, you're like, you feel your face fill up and it just goes, shh, you're like, oh.

• 1:19:09Speaker 01

  You got it first time. People don't always get it first.

• 1:19:11Jonny?

  Oh, really? I think I'm so used to just.

• 1:19:14Speaker 01

  You, you were good at very just following in.

• 1:19:18Jonny?

  Things, things that feel a bit unusual, bit strange, gonna do it anyway.

• 1:19:22Speaker 01

  Have you ever done an anima?

• 1:19:23Jonny?

  No.

• 1:19:24Speaker 01

  Would you?

• 1:19:25Jonny?

  Yeah.

• 1:19:25Speaker 01

  Would you like us to video it?

• 1:19:27Jonny?

  Uh, not the first time.

• 1:19:29Speaker 01

  From the top half, caffeine enema. Ben Greenfield's big into them.

• 1:19:33Jonny?

  What is a caffeine enema?

• 1:19:34Speaker 01

  Just, uh, just coffee in your bum.

• 1:19:38Jonny?

  Okay.

• 1:19:38Speaker 01

  I, I'm not convinced.

• 1:19:40Chris Williamson?

  As soon as you say coffee.

• 1:19:41Jonny?

  Maybe twenty.

• 1:19:42Chris Williamson?

  Maybe, maybe twenty.

• 1:19:43Speaker 01

  I think it's a very pseudo scientific thing, but people love it.

• 1:19:47Jonny?

  Why is it good having stuff put up your bum?

• 1:19:49Speaker 01

  I don't think it is. I think.

• 1:19:50Chris Williamson?

  Rubbing healthy bacteria on shit.

• 1:19:52Jonny?

  Is it good to have anything put up your bum? Any liquids put up your bum? Like, should people have water put up their bum? saline?

• 1:19:57Speaker 01

  Is it good having anything up your bum?

• 1:20:00Jonny?

  So is it enema, it's just having saline up your bum and all the poo come out?

• 1:20:04Speaker 01

  Yeah, I mean, I think unless there's a problem and you need, you need to, I would stay away from putting things in your bum.

• 1:20:10Chris Williamson?

  I mean.

• 1:20:12Speaker 01

  I think that's a safe.

• 1:20:13Chris Williamson?

  Several million years of evolution would have programmed something in.

• 1:20:18Jonny?

  There's a guy we know who owns business that's just putting poo up people's bums.

• 1:20:22Speaker 01

  Poo? Oh, yeah.

• 1:20:24Jonny?

  Yeah.

• 1:20:24Chris Williamson?

  Who?

• 1:20:24Jonny?

  Like, people with problems, he puts poo up, proper poo. They don't have the poo that's right poo, they haven't got the proper poo. And so he gets people who have got the good poo and he puts the poo, they're put the good poo up their bum.

• 1:20:36Speaker 01

  Johnny, I would pay you to, to teach medicine, ju- ju- just like, if, so what you have to do is like, read the textbook, process it into.

• 1:20:45Jonny?

  Johnny, that kind of speak, right?

• 1:20:47Chris Williamson?

  How much would I have to pay you to let me put someone else's poo in your bum?

• 1:20:54Jonny?

  Without medical supervision?

• 1:20:56Speaker 01

  Um, no, medical supervision.

• 1:20:59Jonny?

  So, so hold on. So do I need the poo up my bum?

• 1:21:02Speaker 01

  No.

• 1:21:03Jonny?

  So you're just putting it up my bum?

• 1:21:04Speaker 01

  As you are right now.

• 1:21:05Jonny?

  How are you going to do it?

• 1:21:06Chris Williamson?

  Well, however I'm advised by the medical personnel.

• 1:21:08Jonny?

  Okay.

• 1:21:10Chris Williamson?

  It's a proper procedure, but it's someone else's poo.

• 1:21:14Jonny?

  Two hundred and fifty grand.

• 1:21:16Chris Williamson?

  Two hundred, so you wouldn't do it for a hundred grand?

• 1:21:18Speaker 01

  A hundred grand?

• 1:21:19Chris Williamson?

  A hundred grand, you wouldn't put someone else's poo up your bum?

• 1:21:21Jonny?

  So I understand that when I say yes, you'll go ninety. This is what I do to people, because I do it all the time. For the sake of this podcast, two hundred and fifty grand. Once we stop recording.

• 1:21:33Chris Williamson?

  Price yourself out of the market, mate.

• 1:21:33Jonny?

  Once we stop recording, you and I can have, have some, have some conversation.

• 1:21:36Chris Williamson?

  Frankly, I think you've priced yourself out of the market.

• 1:21:37Jonny?

  There is no market, this is the market. And if you want to put poo up your bum.

• 1:21:40Speaker 01

  I don't think you're gonna find a buyer for that.

• 1:21:42Jonny?

  But Chris is the only buyer. I'm not selling.

• 1:21:44Chris Williamson?

  I'm not doing it. I'm not doing it.

• 1:21:46Speaker 01

  But you are selling because of two hundred and fifty grand.

• 1:21:48Jonny?

  It's like someone coming up to you and saying, I want your house.

• 1:21:51Speaker 01

  Hmm.

• 1:21:51Jonny?

  Like, there's, there's, there's a level of hassle associated that's irrelevant of the price.

• 1:21:57Chris Williamson?

  Right, but you just factor that into the price.

• 1:21:59Jonny?

  So, which I've done.

• 1:22:00Chris Williamson?

  Two hundred and fifty grand. Mate, you are overpricing your arse.

• 1:22:04Jonny?

  In your opinion.

• 1:22:05Chris Williamson?

  Fair enough, fair enough. I mean, you're the master of your own.

• 1:22:07Jonny?

  If you wanna put poo in my bum, there's the number.

• 1:22:10Chris Williamson?

  How much would you, how much would I have to pay you to put your own poo back in your bum?

• 1:22:18Speaker 01

  Well, using a tool or just trying to skip it?

• 1:22:20Jonny?

  I'm, I'm doing it this time.

• 1:22:22Chris Williamson?

  No.

• 1:22:23Jonny?

  You're doing it.

• 1:22:23Chris Williamson?

  But it's your poo and you know it's your poo.

• 1:22:25Jonny?

  You actually doing this? You're gonna be, right, I see. Plot thickens.

• 1:22:29Speaker 01

  He's, he's playing with the variables here.

• 1:22:31Jonny?

  So again, is it meant to be supervised?

• 1:22:33Chris Williamson?

  Yes.

• 1:22:33Jonny?

  By?

• 1:22:34Chris Williamson?

  It's the exact same, it's everything that you're just.

• 1:22:35Jonny?

  By people that like are your mates that are doctors or?

• 1:22:38Chris Williamson?

  Not by him, not by him.

• 1:22:39Jonny?

  Right.

• 1:22:40Chris Williamson?

  Um, he's not there. He's gone.

• 1:22:43Jonny?

  I'd do that for, I'd do that for fifty grand.

• 1:22:46Chris Williamson?

  So.

• 1:22:46Speaker 01

  To put your own poo back in your bum.

• 1:22:48Chris Williamson?

  So two hundred grand is the differential between someone else's poo and your poo?

• 1:22:52Jonny?

  Yeah.

• 1:22:53Chris Williamson?

  Two hundred grand? What are you worried about?

• 1:22:56Jonny?

  Just, these are just arbitrary figures, Chris. And what am I worried about?

• 1:22:59Chris Williamson?

  I mean, you've just removed.

• 1:23:00Jonny?

  What am I worried about? Someone else's poo and that Yusuf has just said, I would stay clear of putting anything up your bum.

• 1:23:05Speaker 01

  Vidium and Dean's thinking like, I've, I've brought extra batteries.

• 1:23:12Jonny?

  What, what I really wanna know.

• 1:23:13Speaker 01

  Four K here, guys, like.

• 1:23:15Jonny?

  I need to, what I really wanna know is how much would it, would you have to be paid to have someone else's poo put up your bum?

• 1:23:21Speaker 01

  Is the person whose poo it is disease free?

• 1:23:24Jonny?

  Yes. Oh.

• 1:23:26Speaker 01

  Fine.

• 1:23:27Jonny?

  Well, yeah, how much?

• 1:23:28Speaker 01

  Uh, fifty grand.

• 1:23:31Chris Williamson?

  And how much for your own poo?

• 1:23:34Speaker 01

  A thousand pounds.

• 1:23:38Chris Williamson?

  That's a big, that's a big discount there, mate. I'll take it.

• 1:23:42Jonny?

  Cause your fa, your factor of differentiation is much way to the money.

• 1:23:46Speaker 01

  Yeah, well, to, to be honest, I'd, I'd have to, I'd, I'd, I'd do a bit of reading, give me two hours and I'll come back with a revised offer. I, I might lower it, I might drop it to two grand.

• 1:23:56Jonny?

  Why would you lower it? There's no incentive to learn it if he's agreed to pay it.

• 1:24:02Chris Williamson?

  I haven't agreed to fifty, I've agreed to one.

• 1:24:04Jonny?

  Because I've tuned, I'm quarter of a million quid.

• 1:24:06Speaker 01

  It's on the bargain.

• 1:24:07Chris Williamson?

  You are, you are a bargain.

• 1:24:08Jonny?

  Plus, let's be honest, it would be more funny if it happened to you than me.

• 1:24:11Speaker 01

  It would. It would make for good content, wouldn't it?

• 1:24:13Chris Williamson?

  It would be fantastic content. Right, my final one. What am I going to do?

• 1:24:20Chris Williamson?

  Uh, okay, so I've mentioned this on the How to Get Lean for Your Summer Holiday podcast, but didn't go into it with quite so much detail or as much further. Um, skia and natural set yoghurt.

• 1:24:38Speaker 01

  I swear, every life hacks you say skia.

• 1:24:44Speaker 01

  And, and it's always like, oh, that's a new one.

• 1:24:49Jonny?

  And I feel like every time you get annoyed and I'm like, Chris, honestly, mate, I couldn't agree more. Do you remember when, uh, you, just after, just shortly after I nearly died nice and of cold? The, you and I got back to the.

• 1:25:05Chris Williamson?

  Was this when we got drenched?

• 1:25:07Jonny?

  This was the first night.

• 1:25:08Chris Williamson?

  Yeah.

• 1:25:08Jonny?

  The night after and very, honestly, close to death.

• 1:25:12Chris Williamson?

  Yeah.

• 1:25:12Jonny?

  Got back and I'd, I'd bought strawberry skia and I just remember thinking, this is honestly, I was like upset that I wouldn't be able to replicate it. It was so nice.

• 1:25:22Speaker 01

  I think we'd all convinced ourselves that because it was Icelandic, like, because Icelandic people are really good at convincing you that if something's Icelandic, it's worth nine and a half thousand pounds and it'll be really nice.

• 1:25:32Jonny?

  Well, they just call every, even the butter.

• 1:25:34Chris Williamson?

  Icelandic butter.

• 1:25:35Speaker 01

  Icelandic water. Coffee. And so you're like, oh, Icelandic butter, that, eating it with a spoon, you're like.

• 1:25:41Jonny?

  But the skia was brilliant.

• 1:25:42Chris Williamson?

  Bloody lovely. What's, what's crazy to me is that Amla, the dairy company.

• 1:25:48Jonny?

  So I don't like them that much.

• 1:25:49Chris Williamson?

  Have managed to buy the word skia.

• 1:25:54Speaker 01

  Wow.

• 1:25:55Jonny?

  Yeah, that is interesting.

• 1:25:56Chris Williamson?

  Because that's like someone owning yoghurt in China.

• 1:26:00Jonny?

  So I bet the Icelandic people are just like.

• 1:26:02Speaker 01

  We don't care. We have enough Skia over here for all of us.

• 1:26:06Jonny?

  As I've experienced firsthand, their Skia is superior. It's head and shoulders above. Yeah, and so like, you, it wouldn't bother you if it was. The macros on it are unbelievable as well. It's a protein supplement, essentially.

• 1:26:16Speaker 01

  It is. If you owned a company, for, for the argument's sake, was like the name of a fruit and you made bikes. And then another company that was also called the name of that fruit was able to sue you because they had a monopoly on a fruit. You'd think that was ridiculous. And yet.

• 1:26:37Speaker 01

  Skia can own Skia. They can own a type of dairy product.

• 1:26:45Speaker 01

  Still don't know if I'm at liberty to. To say.

• 1:26:48Jonny?

  Say any of these words. If we get a cease and desist. We will. We always do. So what do you think about Fahy? I've not had that. I don't even know what it is. F A G E.

• 1:26:58Speaker 01

  Pronounced.

• 1:26:59Jonny?

  Fahy, yeah. F A. Total, total yoghurt. You must have done. No.

• 1:27:04Speaker 01

  You will have seen it.

• 1:27:04Jonny?

  It's like the emperor of the dairy world.

• 1:27:06Speaker 01

  It's always in the supermarkets. It's like the big.

• 1:27:08Jonny?

  It's five quid. Total. Yeah. Yeah. Made by Fahy.

• 1:27:13Jonny?

  That, that I didn't get. I know what total is. Fahy yoghurt. So the, that, that zero, not the, because some people buy the two or the full. If you buy a full fat yoghurt, it is, it's like being punched in the stomach. Just full fat calories wise. It's the, it's the full fat coke argument again, isn't it? What are you drinking full fat coke for?

• 1:27:31Speaker 01

  You had it before.

• 1:27:32Jonny?

  Dead calories, man. I have it with.

• 1:27:35Speaker 01

  Johnny had a, a kilo thing of yoghurt with four double deckers in it.

• 1:27:39Jonny?

  Got to hit my macros, man. Was this when you were? So the, the great thing about, no, I was cutting at the time. The great thing about both of them, double decker is a two hundred and fifty calorie serving of mainly carbs and fat. Fantastic. So if you know.

• 1:27:52Speaker 01

  Complete macro meal if you just have four double deckers in.

• 1:27:54Jonny?

  A tub of total yoghurt is roughly fifty grams of protein, little bit of carbs, zero fat. Mix them together. What have you got? You've got a creamy double decker based dessert.

• 1:28:04Speaker 01

  Do you want to have like a fish and chips?

• 1:28:05Chris Williamson?

  Me too.

• 1:28:06Jonny?

  Was that available at the time?

• 1:28:07Speaker 01

  Fish and chips?

• 1:28:08Jonny?

  I was in, I was in Tesco. I was in Sainsbury's.

• 1:28:10Speaker 01

  Oh, I see.

• 1:28:11Jonny?

  Trying to, trying to make ends meet. Instead of making ends meet, I just made yogurt and double decker. I really agree. I think Tesco own brand, low fat yoghurt, low fat Greek style yoghurt.

• 1:28:24Chris Williamson?

  Yep.

• 1:28:25Jonny?

  Is.

• 1:28:25Chris Williamson?

  So you want that with one scoop, one scoop of protein powder, some blueberries, a little bit mixed nuts.

• 1:28:31Jonny?

  Honey?

• 1:28:32Chris Williamson?

  None.

• 1:28:33Jonny?

  Oh, you've got half a.

• 1:28:34Chris Williamson?

  Don't need the carbs?

• 1:28:35Jonny?

  What do you, what do you mean you don't need the carbs? It's not, it's not about needing.

• 1:28:38Speaker 01

  This is a man who just ate a saurine dipped into a pot of yoghurt. As like a mid pot of sauce.

• 1:28:44Jonny?

  It did not happen. Yogurt is the, is the grand canvas of my life. Like, I, so many things go with yogurt for me.

• 1:28:51Chris Williamson?

  I dipped, I dipped saurine in yogurt.

• 1:28:52Jonny?

  If I don't know what to have, it starts with yogurt.

• 1:28:55Chris Williamson?

  Well, cheese, it's the, it's the cheese of the sweet world, isn't it?

• 1:28:59Jonny?

  It is.

• 1:28:59Chris Williamson?

  I mean, like, cheese is the savoury yoghurt.

• 1:29:03Jonny?

  It's just cheese, just unfortunately, they've tried to make high protein, low fat cheeses and it just doesn't cut us.

• 1:29:08Chris Williamson?

  I've seen it, that blue stuff.

• 1:29:10Jonny?

  It's not very nice. It tastes like tasteless Parmesan. It's got this te- texture of Parmesan without the, the rich flavours.

• 1:29:17Chris Williamson?

  Fuck it, man.

• 1:29:18Jonny?

  How do you feel about dairy?

• 1:29:20Speaker 01

  Um, good.

• 1:29:20Jonny?

  Yeah.

• 1:29:21Speaker 01

  Like it, but I'm having to limit it because of my estrogen experiment.

• 1:29:27Speaker 01

  There's a lot of things I can't do with my estrogen experiment at the moment.

• 1:29:29Jonny?

  Well, does it? Principally you can't touch receipts.

• 1:29:31Chris Williamson?

  How many weeks?

• 1:29:32Speaker 01

  Six weeks.

• 1:29:33Chris Williamson?

  How many, how long's it been going?

• 1:29:34Speaker 01

  I'll retest my hormone panel. Yeah, and then we'll find out.

• 1:29:38Jonny?

  I think what'll happen is it'll be slightly different, but we'll be looking at two isolated sets of data.

• 1:29:45Speaker 01

  Hmm.

• 1:29:45Jonny?

  That anything could be influencing and you'll have just not touched receipts.

• 1:29:49Speaker 01

  I just wanna get back to using shower gel.

• 1:29:51Jonny?

  Yeah.

• 1:29:51Speaker 01

  And.

• 1:29:52Chris Williamson?

  Cause currently you're using.

• 1:29:54Speaker 01

  Ecover washing up liquid.

• 1:29:56Chris Williamson?

  You're using.

• 1:29:56Jonny?

  In a ceramic.

• 1:29:58Chris Williamson?

  Can we?

• 1:29:58Speaker 01

  In a ceramic pot.

• 1:29:59Chris Williamson?

  Can we just say the sentence again of what you're doing in the shop?

• 1:30:03Speaker 01

  So I use Ecover washing up liquid. I'm not using shampoo. Cause that's another experiment, writing about it. Um, I didn't go for the apple cider vinegar thing, so I think you just make your head stink.

• 1:30:14Chris Williamson?

  I'm glad that there's lines in the sand about what's too weird.

• 1:30:17Speaker 01

  Yeah, I think so.

• 1:30:20Jonny?

  Cause it's all under like, what might the GMC take issue with?

• 1:30:26Speaker 01

  Um, what?

• 1:30:27Chris Williamson?

  If you just stayed at home all day, didn't have to go anywhere, but I think you'd be using apple cider vinegar right now.

• 1:30:33Speaker 01

  Probably, I'm so, ah, got rid of lavender spray or lavender products, uh, normal candles, had to get beeswax candles.

• 1:30:41Chris Williamson?

  Edamame beans?

• 1:30:42Speaker 01

  Edamame beans, not allowed, no, no cologne.

• 1:30:44Chris Williamson?

  Who'd have thought?

• 1:30:44Speaker 01

  No fragrances, minimise, uh, dairy fat, switched my toothpaste.

• 1:30:50Chris Williamson?

  Oh, yeah, so you can have low fat, you can have farh, you know what?

• 1:30:52Speaker 01

  Yeah, um, I've had a non, I'm using a non-fluoridated toothpaste called Euthymol, which is like the nineteen thirties one that's like, it's really, it just tastes of clove.

• 1:31:00Chris Williamson?

  Almond hammer. Clove?

• 1:31:02Speaker 01

  Almond, it's, it's really like.

• 1:31:04Chris Williamson?

  Yeah.

• 1:31:04Speaker 01

  Um, no, yeah, like you can't touch carpets or vinyl floor, like what other floor is there? Um.

• 1:31:12Chris Williamson?

  Like this, this will be, that's vinyl.

• 1:31:14Speaker 01

  Yeah, not touching receipts and then the Ecover washing up liquid and a steel protein shaker.

• 1:31:20Chris Williamson?

  Wow, that's me. The steel pro, no, the, my steel protein shakers.

• 1:31:25Speaker 01

  We spoke about this before.

• 1:31:26Chris Williamson?

  Yeah, so good, man. Pisses all over normal ones. Anyway, thank you very much. What have we got coming up? Um, how to run your own business and the dangers that are associated with going on your own, strength training, uh, truth as a superpower, relationships one oh three.

• 1:31:45Chris Williamson?

  What else have we got?

• 1:31:45Speaker 01

  And we've got a whole bunch of questions that we need to go through. Maybe we should just do a Q and A.

• 1:31:49Chris Williamson?

  We should do another.

• 1:31:50Jonny?

  Should interview Vidya Mandi.

• 1:31:52Chris Williamson?

  Vidya Garde, what about?

• 1:31:54Jonny?

  Vidya Mandi.

• 1:31:54Speaker 01

  All of the.

• 1:31:55Jonny?

  The struggles that he's got.

• 1:31:56Chris Williamson?

  V M D.

• 1:31:57Speaker 01

  Yeah.

• 1:31:58Jonny?

  V G D. V G D sounds like.

• 1:32:00Chris Williamson?

  B D, big dick energy over there. Right, K Biden, thank you.