Life Hacks 110 | Modern Wisdom Podcast 115

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. Expect to learn... How to make your Instagram stories look beautiful, our choice for the best phone case, how to steal coffee from Costa, why flipflops are needed at every back door, the ultimate upgrade for flossing, the best moisturiser on earth, and much more. This episode is brought to you by Totum Performance, try 7 Days for FREE here - http://bit.ly/Totum7Days Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom - Extra Stuff: Large Coffee in a Medium Costa Cup [Will Robertson] Scalable Salad - Tabbouleh Salad Mous Phone Case - https://amzn.to/2PeP6HU Schedule Send on Gmail Keep FlipFlops Near The Door Diversify Your Personality With Golf Canva - https://www.canva.com Unfold - https://apps.apple.com/gb/app/unfold-create-stories/id1247275033 Brave Browser - https://brave.com The Ready State - https://thereadystate.com Create groups for people you’re introducing Water Flosser - https://amzn.to/2BEOinU Create A Happiness Buffet Clarins Super Moisture Gel - https://amzn.to/2BEuwsE Apple Health Whoop 3.0 - https://www.talkable.com/x/39aywE Stand Up for phone use 2nd Phone for socials MyFlightDelayed.com Canada & US Visa Polygrip For Toilets - Listen to all episodes online. Search "Modern Wisdom" on any Podcast App or click here: iTunes: https://apple.co/2MNqIgw Spotify: https://spoti.fi/2LSimPn Stitcher: https://www.stitcher.com/podcast/modern-wisdom - Get in touch in the comments below or head to... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx Email: [email protected]

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

• 0:00Chris Williamson?

  It's life hacks 110? All those hacks.

• 0:03Speaker 01

  How many life hacks?

• 0:04Chris Williamson?

  I've got loads mate. I've got a big, big pot of life hacks. He hasn't even got any life hacks. You don't even have any. What are you doing? Definitely one of the things that makes people weak is over-reliance on any one thing.

• 0:20Speaker 01

  Every time I've got a taxi that isn't Uber, they've been racist and...

• 0:24Chris Williamson?

  To who? You? If you use one of the self-serve Costa coffee machines, you can fit a large coffee into a medium cup. Then you only get charged for a medium.

• 0:34Speaker 01

  That is stealing.

• 0:35Chris Williamson?

  It's also shit coffee.

• 0:37Speaker 01

  Can you ejaculate without an erection?

• 0:39Chris Williamson?

  Anyone who's listening, can you tell us if you've ejaculated without an erection?

• 0:42Speaker 01

  I know someone that had a poo and came.

• 0:49Chris Williamson?

  Thousands of people watching you and you've just pulled it out of the bag.

• 0:55Chris Williamson?

  Ladies and gentlemen, welcome back. I'm joined by Jonny and Youssef from propanefitness.com. It's life hacks 110? All those hacks.

• 1:05Speaker 01

  How many life hacks?

• 1:07Chris Williamson?

  I think it's probably about 250.

• 1:09Speaker 01

  250, 25 per accident.

• 1:12Chris Williamson?

  You've run out. Jonny's run out of life hacks today, but it's okay. It's all right. Me and Youssef have got loads and you can just... I'll just talk about that. You're here for the...

• 1:20Speaker 01

  I think we will grease the groove and then Jonny will be like, "Oh yeah."

• 1:23Chris Williamson?

  Of course.

• 1:25Speaker 01

  Let's just hot potato Jonny.

• 1:27Chris Williamson?

  No, not yet. If you're new to life hacks, it is our most popular series on Modern Wisdom. Tools, principles, products for a productive and efficient life. And this episode is brought to you by Total Performance. It is an online course which delivers daily workouts and training, functional movements, but they're physique-focused. I actually filmed the mobility course for them, which was loads of fun. So you'll be doing functional style movements, but with a bro-y twist, which is really what everyone wants to do. So head to totalperformance.co.uk and follow the link to sign up. Or you can go up the show notes below and you get seven days of programming for free.

• 2:07Chris Williamson?

  So you can just go try it out and rinse them for seven days of training. Get swollen, that. Onto.

• 2:14Jonny?

  So Johnny.

• 2:16Chris Williamson?

  Johnny, why don't you start us off? I will do one. This is actually the first life hack that I've featured, which has been officially submitted by a listener. And it's mint.

• 2:25Jonny?

  Okay.

• 2:25Chris Williamson?

  Ready for this?

• 2:26Jonny?

  I'm ready for this.

• 2:26Chris Williamson?

  Okay, so back to the screen. Will Robertson.

• 2:33Chris Williamson?

  If you use one of the self-serve Costa coffee machines, you can fit a large coffee into a medium cup. Then you only get charged for a medium.

• 2:42Speaker 01

  That is stealing, Will Robertson.

• 2:45Jonny?

  It's also shit coffee.

• 2:46Speaker 01

  But it's good for the environment because you're using less wasted cup space.

• 2:51Chris Williamson?

  Hang on, don't you go to Costa?

• 2:52Jonny?

  Yeah, but not. What he's talking about is the machines that you get in petrol stations.

• 2:57Chris Williamson?

  Okay, I mean, I think so.

• 2:58Speaker 01

  That's like saying, hey, look, I can get away with stealing a marginal amount of extra fluid in my coffee. Therefore it's a life.

• 3:05Chris Williamson?

  I can't believe that.

• 3:06Jonny?

  I know there is stealing.

• 3:08Speaker 01

  So you think it's not stealing because you've already paid for?

• 3:11Chris Williamson?

  Well, the charges for the size of the cup.

• 3:13Jonny?

  He's getting, he's paying for the amount of coffee that there are.

• 3:16Speaker 01

  The charge for the size of the cup or for the amount of liquid that you've dispensed?

• 3:19Jonny?

  Well, he's paying.

• 3:20Speaker 01

  It's cheaper if you have your own, isn't it?

• 3:22Jonny?

  But it's a fixed amount of liquid.

• 3:23Chris Williamson?

  That's like, that's not what he's doing.

• 3:24Jonny?

  He's not making more liquid come out. Like, he is pressing a button and amount of liquid's coming out.

• 3:29Speaker 01

  He's pressed the wrong button for the price that he's being.

• 3:31Jonny?

  Well, no, he's not.

• 3:32Speaker 01

  That's the same as what you're saying when you're in a Tesco checkout. Um, just buy those a steak, but say that it's onions.

• 3:38Jonny?

  I know someone who used to do that, but it's not the same because what he's doing is he's going to the machine, puts his cup under, presses medium. And then pays, presses large. Is that right?

• 3:47Chris Williamson?

  Yeah.

• 3:48Jonny?

  Presses lot.

• 3:49Chris Williamson?

  Yeah.

• 3:49Jonny?

  Pesses.

• 3:49Chris Williamson?

  Presses large into a medium cup.

• 3:51Speaker 01

  So the thing that is a design flaw, the, the, the dispense and the purchase.

• 3:55Chris Williamson?

  Well, the thing is that the person who's on the checkout isn't measuring how much liquid is in that.

• 4:01Jonny?

  It's a automated guy.

• 4:02Chris Williamson?

  Yeah, I know. Anyway, I think Will Robertson, mate.

• 4:05Speaker 01

  Stealer.

• 4:05Chris Williamson?

  Do not listen, do not listen to these two. They're trying to shit on your parade. He hasn't even got any life hacks.

• 4:11Jonny?

  Burgling.

• 4:11Chris Williamson?

  Maybe you're, you don't even have any, what are you doing?

• 4:14Jonny?

  To burgle.

• 4:14Chris Williamson?

  Leave Will alone. Will, me and you are fucking peace, mate.

• 4:18Jonny?

  I burgle, you burgle.

• 4:19Speaker 01

  We burgle.

• 4:20Jonny?

  He, she, it burgle.

• 4:21Chris Williamson?

  We burgle, they burgle. Right, uh, Yusuf, do you want to go? Shall we go this way?

• 4:24Speaker 01

  Yes.

• 4:25Chris Williamson?

  Cool.

• 4:26Speaker 01

  Jo- give Johnny some time to.

• 4:27Chris Williamson?

  Yeah.

• 4:27Speaker 01

  To ponder. So.

• 4:30Speaker 01

  Today's life hack was something I made today and it is a scalable salad. Absolutely beautiful.

• 4:37Jonny?

  Did you explain what you mean by?

• 4:39Speaker 01

  Oh man, so, so I am totally inept at anything culinary and my beautiful flatmate, Mike Randall, um, showed me the way the other day with a, um, he's got a special knife. And he just said I was chopping wrong. What this is, is tabula, which is, um, bulgur wheat, cooked cucumber, pomegranate if you want, um, peppers, parsley, mint, fresh mint, uh, beans and, um, olives. Chop them all up, so thinly dice them, or if you just can't use a knife, you can get a push chopper, which is like a zigzag blade in a circular thing where you put the vegetables in, you do that a few times,

• 5:22Speaker 01

  the blade comes down and rotates and just dices everything for you. Chuck it all in with the bulgur wheat and then you can add some shredded chicken on top. You can put some balsamic dressing. That will create about a kilo of salad for about four or five pounds compared to if you were to buy a salad of that level of quality, it would cost you thousands.

• 5:44Jonny?

  What's it called? Tabula?

• 5:46Speaker 01

  Tabula, it's a, uh,

• 5:48Jonny?

  How do you spell it?

• 5:48Speaker 01

  Middle Eastern T A B B E L.

• 5:50Jonny?

  Is that the salad or is that the device?

• 5:52Speaker 01

  Oh, tab, no, tabula, uh,

• 5:55Jonny?

  Bula.

• 5:55Speaker 01

  Tabula, um, it's the salad.

• 5:59Jonny?

  Okay.

• 6:00Speaker 01

  Yeah.

• 6:00Jonny?

  Okay. The, when we were speaking to, um,

• 6:03Speaker 01

  Great for meal.

• 6:04Jonny?

  A man today, you have said in a normal sentence Baghdad, but couldn't say Baghdad, he had to say Baghdad.

• 6:12Jonny?

  I do have one.

• 6:14Speaker 01

  Ah.

• 6:14Jonny?

  I have one.

• 6:15Speaker 01

  Yes, I knew it. Come on then, Johnny, hit us.

• 6:18Jonny?

  Oil the pipes, grease the groove.

• 6:20Speaker 01

  Pumper it.

• 6:20Jonny?

  But with the bread.

• 6:21Speaker 01

  Batten the hatches.

• 6:22Jonny?

  Mouse.

• 6:23Speaker 01

  Oh.

• 6:24Jonny?

  Or mouse.

• 6:26Speaker 01

  How do you spell that?

• 6:27Jonny?

  It's this phone case. M O U S.

• 6:30Speaker 01

  Okay, yep. Do you know what? I was gonna ask you about this earlier today because it looks hardy. Is it made of fiberglass?

• 6:36Jonny?

  So if you Google them, they started on a Kickstarter campaign.

• 6:40Speaker 01

  Hmm.

• 6:40Jonny?

  And they have tested these phone cases, dropping them, they send a drone up and they release the phone.

• 6:46Speaker 01

  Oh, yeah.

• 6:46Jonny?

  They hit it with hammers. So it was the second time, dropped my phone, picked it up. Hundred fifty quid. So instead of that, bought a new phone. I was like, I'm not cracking. I mean, famous last words. I've actually had two dreams where I've cracked the screen of this. Um, but yeah, they, it's really nice. Service is really good. And I think everyone will like.

• 7:07Chris Williamson?

  Looks pretty cool, man. The one thing that I am going to criticize about is how in love with the fact that it had a magnetic wallet that could go on the back of it. You were, and you were adamant, fucking adamant. I'll just show this to the camera.

• 7:22Jonny?

  No, it's not on, it's not on there anymore.

• 7:23Chris Williamson?

  Absolutely adamant about the fact that sticking a card holder here on the back of the, on the back of the phone case, because it's got a little magnet behind that, was a great idea. And he dispensed with your wallet. And then your girlfriend's brother said to you, well, what if that just comes off, mate? Because it's held on by.

• 7:42Jonny?

  He delivered it in a, you know, one, two, double punch. The second one was knockout was, what are you going to put in that? And I was like, oh, well, it's so you know, on a night out, you go out, you don't, you think, oh, I don't need my card. I use Apple Pay. So I'll put my, you know, I put like my driving licence in and stuff like that. You're going to put your driving licence in that? Well, yeah, you know, what are you going to do when you take it out your pocket and it slips off? And you've had a, had a couple of drinks and you wake up the next morning, you just don't have like your national insurance company number and your driving licence. So.

• 8:12Chris Williamson?

  Do you take your national insurance number on a night out? Do you?

• 8:14Jonny?

  What if you need to like register and you bank the account or something?

• 8:17Chris Williamson?

  We did that today. We literally did it today.

• 8:19Jonny?

  I needed my national insurance number. He knows it's off the top of his head.

• 8:22Chris Williamson?

  So do I.

• 8:23Jonny?

  I don't.

• 8:24Speaker 01

  Do credit cards no longer get affected by magnets?

• 8:28Jonny?

  Apparently not.

• 8:28Speaker 01

  I mean, I suppose I'd be screwed if, if that was the case, because I've got a magnet there. In fact, that's a, a bonus life hack. Got a magnet behind my phone case there.

• 8:39Chris Williamson?

  Right.

• 8:39Speaker 01

  So that when, when I'm in the car, you know, you have the vent thing, some elastic thing. Yeah. So you can just stick it on there.

• 8:46Jonny?

  I have the.

• 8:48Speaker 01

  You know, also criticize me for that.

• 8:49Chris Williamson?

  Yeah.

• 8:50Speaker 01

  Yeah. So in my, on my vent, the, the, the fault in design with that is the thing, how it fits into the vent.

• 8:56Chris Williamson?

  Mm hmm.

• 8:56Speaker 01

  But so, yeah, you just go and it clips on.

• 8:59Chris Williamson?

  Sat now.

• 8:59Speaker 01

  This is the best thing about this. Inside here, when you take this off, which I'm not going to do because it's a right thing to take off. You know the thing that you need to take your SIM card out.

• 9:07Chris Williamson?

  Hmm.

• 9:08Speaker 01

  That's in the case.

• 9:09Chris Williamson?

  Mate, it's, it sounds really innovative. I just, you ruined it for me. When the first thing you did was attach the most important cards in your life to the back of it with magnets.

• 9:19Speaker 01

  Yeah.

• 9:20Chris Williamson?

  So, anyway.

• 9:21Speaker 01

  O U S.

• 9:23Chris Williamson?

  Ah.

• 9:23Speaker 01

  Good.

• 9:23Chris Williamson?

  Muzz.

• 9:24Speaker 01

  Muzz.

• 9:25Chris Williamson?

  Ah, this is a, a recent, relatively recent one, uh, which is schedule send on Gmail. I don't know if you've seen this. I don't know whether you use web based Gmail. Anyone who does.

• 9:36Speaker 01

  Don't.

• 9:37Chris Williamson?

  And you'll see now at the bottom, if you go on to written your email out, you go to send and just next to send, there's a little dropdown arrow. That allows you to schedule it. So you can be working away on a night time or in the morning. Have emails that you require to arrive with someone and just schedule them for.

• 9:54Speaker 01

  Mail Butler slowly getting chipped away by Gmail.

• 9:57Chris Williamson?

  Yeah.

• 9:57Speaker 01

  I'm noticing a lot of the functions that we were espousing with Mail Butler a few episodes ago. And now like just getting integrated by Gmail.

• 10:05Chris Williamson?

  I do, I'm being, do you pay for Mail Butler?

• 10:08Speaker 01

  No.

• 10:09Chris Williamson?

  So they, they are basically pushing me out the app and making me pay.

• 10:12Speaker 01

  Hello. Wow.

• 10:14Chris Williamson?

  They rang them and said, excuse me.

• 10:15Speaker 01

  I'm not, I'm just annoyed about it. It's, it feels very beanie to me. There's bean sauce all over.

• 10:22Chris Williamson?

  They're it, do you know what I mean?

• 10:23Speaker 01

  Yeah.

• 10:24Chris Williamson?

  Doesn't, it keeps fucking crashing. It keep like when I start.

• 10:27Speaker 01

  You know what I'm really worried about? Cause I, I've got a big backlog of, because it puts them in a separate folder when you've scheduled messages.

• 10:32Chris Williamson?

  Oh.

• 10:33Speaker 01

  I'm worried that if one day Mail Butler doesn't launch properly and then it just fires out all of my like scheduled messages.

• 10:38Chris Williamson?

  You lose them.

• 10:38Speaker 01

  How many messages have you scheduled? Oh, like loads of snoozed and scheduled and follow up ones and, but it's a really intricate, like a house of cards system that I've built.

• 10:49Chris Williamson?

  This is why you keep needing new devices.

• 10:51Speaker 01

  Cause I have like.

• 10:52Chris Williamson?

  You just, it's just clogged. That's the same reason, that's the exact same reason as to why I'm terrified of moving my reminders from future reminders on Apple over to Things and fully migrating. Because if Things breaks, I know that Apple Reminders doesn't, and if Things breaks at some point, the entire structure upon which my life is predicated.

• 11:12Speaker 01

  It's horrible, isn't it?

• 11:13Chris Williamson?

  Fall to the ground around me.

• 11:14Speaker 01

  Suddenly you you send out an email that was scheduled for July that says, hey Kevin, how's the twins? Like, I hope you're, you're like, oh no, I haven't had the twins yet.

• 11:21Chris Williamson?

  Uh, al- al- also I'm gonna put on the end of that as well, uh, schedule send on Gmail is in there, but undo on Gmail is also there.

• 11:27Speaker 01

  You send, do send.

• 11:28Jonny?

  That's another Mailbox thing.

• 11:29Chris Williamson?

  Yeah, so you've got a five second window after you send it where you can just.

• 11:33Speaker 01

  Five seconds?

• 11:34Chris Williamson?

  Uh, I think maybe ten.

• 11:35Speaker 01

  That's, mine's sixty, and I've I've been caught like at fifty five seconds before, just like, oh, quick, like, five is not.

• 11:41Jonny?

  How long you reviewing? In the minute?

• 11:42Speaker 01

  Where like.

• 11:43Jonny?

  You sit there and.

• 11:44Speaker 01

  So sometimes either the circumstance will change or you'll see another message.

• 11:47Chris Williamson?

  What, in, within the minute of when you send it?

• 11:49Speaker 01

  Happens so.

• 11:50Chris Williamson?

  How fast paced is your life?

• 11:51Speaker 01

  Oh, man, it, or you.

• 11:52Chris Williamson?

  I'm fucking telling you.

• 11:54Jonny?

  On the edge of a knife, Scott.

• 11:55Speaker 01

  You see another email that's sent from the same person that changes the whole thing, or or you just think of something extra to put in. Put at least a minute, I'd say ninety seconds.

• 12:03Chris Williamson?

  I don't think you can customize it.

• 12:04Speaker 01

  No email is that urgent that it needs to be sent within five seconds of thinking time.

• 12:08Jonny?

  How often do you two both check email?

• 12:10Speaker 01

  Very fre- more frequently than I'd like to.

• 12:13Chris Williamson?

  That that's also my time, but I think probably once per ninety minutes.

• 12:19Speaker 01

  Ooh.

• 12:20Chris Williamson?

  Once per hour.

• 12:21Jonny?

  Okay. I'd love to be able to che- to check it like twice a week. I just think that would be the dream.

• 12:26Chris Williamson?

  That's what Tiago Forte does. Once a week, Wednesday afternoon.

• 12:31Jonny?

  But that's a stressful time for him.

• 12:32Chris Williamson?

  He loves it. He says that he gets, he gets really amped up about it and starts sending off emails every five seconds. So he just loves getting into it and he's like, and once you start going, you know, you're just churning through them, man. And he's like, talking about it like it's a workout.

• 12:46Jonny?

  If he liked it so much, why not just do it more often?

• 12:48Chris Williamson?

  No, no, he likes, he likes doing the deep, single task. He doesn't like the constant.

• 12:52Speaker 01

  Cause it does feel like you've got a pile of papers and you're just going, no, bin, yep, send, throw it back.

• 12:56Jonny?

  And then just the person, the first person goes, it's back on your pile. Yeah, oh, fuck.

• 13:00Speaker 01

  There's no bin, no.

• 13:01Chris Williamson?

  No, you've just got to hope that they do, or schedule.

• 13:04Jonny?

  Send everything for after when your window ends. So a lot of people do that. Yeah, no. Or like a lot of people do it for the end of the workday or whatever and then. Stop people from creating threads, yeah. It's a clever, a clever way to do things. Let's go. What have you got? What's next?

• 13:19Speaker 01

  In your out of office, I I heard a comedian talk about this the other day. He said, just don't use the word myself, like. I am currently out of the office. Please contact myself upon uh the retrieval and the return of my day. You know, oh, just. Why use that kind of.

• 13:33Jonny?

  Out of office replies.

• 13:34Speaker 01

  I've never had an out of office reply.

• 13:36Jonny?

  Oh, I get them constantly.

• 13:38Speaker 01

  Uh, you have an auto responder on your email.

• 13:42Jonny?

  Dickish thing I've seen at the moment is someone who, there's someone on our email list. Who auto replies saying, I'm now using a service whereby uh in order for you to reach me, you must pay one pound to charity. Or it's like, mate, we're paying for you to be on the email list. Piss off.

• 14:00Speaker 01

  It's like you need to send five P in Bitcoin so that I can read it. It's like. Like, yeah, you you've opted in for this, so it's up to you whether you receive it or not, but.

• 14:09Jonny?

  Scotty, what have you got?

• 14:10Speaker 01

  So this is a triple life hack that all, we found out just before recording that all three of us do. That is keeping flip flops next to the back door of the house. So if you need to take the bins out, to pop out, water the plants, whatever it is, so so grown up, um. Then uh put the.

• 14:30Jonny?

  Quick release footwear, isn't it?

• 14:32Speaker 01

  Quick release, yeah. I've I've just, I I picked the most ridiculous pair of um Primark flip flops that I could find.

• 14:38Jonny?

  And they're pink.

• 14:38Speaker 01

  They're bright orange, orange or pink, and they say why not on them. And I'm just like, you know, the, there's no toe hole. It's just like a.

• 14:46Jonny?

  They're sliders, not flip flops.

• 14:47Speaker 01

  Sliders.

• 14:48Jonny?

  Oh, okay. There's no thong.

• 14:50Speaker 01

  American, yeah, Australians call them thongs, don't they?

• 14:52Jonny?

  Yeah. Well, that's the technical terms. What is, what is it? Yeah, it's that little bit. I have thong anxiety. Has anyone else got that? I love Havana's flip flops are by far the most comfortable flip flops. Premier League, yeah. But I get thong anxiety.

• 15:06Speaker 01

  What is thong anxiety?

• 15:07Jonny?

  When you are, it only really happens in foreign countries. You're wearing flip flops because you wear them constantly when it's hot. And you're going down a slight decline, maybe your feet are a bit wet. There's a lot of pressure on the thong.

• 15:17Speaker 01

  Could break a toe.

• 15:18Jonny?

  And you think, God, my, basically my body weight is reliant on this pretty femur bit of rubber. If it goes, I'm fucked.

• 15:26Speaker 01

  Femur.

• 15:27Jonny?

  Femur.

• 15:27Speaker 01

  Flemur.

• 15:28Jonny?

  Flemur.

• 15:31Chris Williamson?

  Um, as that's why, we need to stop bringing up references that thousands of people, thousands of people that are listening have just gone, why'd they just make that?

• 15:41Jonny?

  Even I have to like go back through the archives. I know, I know. But initially I'm like, so.

• 15:48Chris Williamson?

  I suppose to explain. There's an aneurysm, he's on an aneurysm live on air. We always said it was gonna happen.

• 15:54Speaker 01

  We stayed in a place called Klemme.

• 15:56Chris Williamson?

  Yeah, Klemme. You're welcome to Klemme.

• 15:59Speaker 01

  We couldn't take it seriously.

• 16:01Jonny?

  I wish that I could capture somewhere permanent, the moment where you and I, Chris, realised how cold it was.

• 16:08Chris Williamson?

  Was it when we got soaked by that car?

• 16:11Jonny?

  Oh, it's, it's the moment we walk out of the Airbnb to the taxi and I turn to you and go, it is quite cold.

• 16:19Chris Williamson?

  That's because both me and Johnny went on a night out in Iceland, wearing shirts. Because we looked, we looked on the, it's in November, right? Iceland, November, shirts, Jordies, fucking northern lads, yeah?

• 16:32Jonny?

  Hard going on a night out like.

• 16:33Chris Williamson?

  Oh, five, four, you'll be fucking, I'll be fucking five.

• 16:36Speaker 01

  Handed to us. Like, I, I was in a coat, I still got my arse handed to me, like, absolutely.

• 16:41Jonny?

  You did have jitis at the time.

• 16:43Chris Williamson?

  Yeah, you, you had, you were.

• 16:44Speaker 01

  I was like fevered.

• 16:46Chris Williamson?

  Uh, right, Johnny, have you got one?

• 16:50Jonny?

  Not really. I mean, it's shit. I can say it, but it's awful.

• 16:54Chris Williamson?

  Come on.

• 16:55Speaker 01

  We'll, we'll figure it out.

• 16:57Jonny?

  Diversify your personality.

• 17:00Chris Williamson?

  Well, I mean, you can either elaborate this to be better or worse.

• 17:03Jonny?

  Isn't that shit? No, I'll explain what I mean. Have I done this one before?

• 17:07Speaker 01

  Don't think so.

• 17:08Jonny?

  Ringing the bell?

• 17:09Speaker 01

  No.

• 17:10Jonny?

  You know when you have a bad day?

• 17:13Chris Williamson?

  Happens all the time, yeah.

• 17:13Jonny?

  Yeah. Normally, it's a bad day in a domain, right? So like people.

• 17:20Chris Williamson?

  Bad day at work, bad day at the gym.

• 17:21Jonny?

  Exactly, so like.

• 17:22Speaker 01

  It's only a really, really bad day if it's like pan domain.

• 17:25Jonny?

  Or five, yeah. But how often? And that has actually happened.

• 17:28Speaker 01

  Oh, God.

• 17:28Jonny?

  The worst thing is you have a shit day at work, you go and you can't even like, can't even unwrack a hundred kilos that are being, feeling too heavy. You go home, you have an argument with a girlfriend, Netflix won't work, you can't get to sleep.

• 17:39Speaker 01

  You feel so tired, you just can't sleep.

• 17:41Jonny?

  No.

• 17:41Speaker 01

  Um, you, wow, I can't even remember the rest of the words.

• 17:46Jonny?

  But yeah, have, so it's, I suppose it's an argument to have.

• 17:49Chris Williamson?

  You love so much, but it goes to waste.

• 17:52Jonny?

  Could it be worse? Stop.

• 17:55Jonny?

  Stop.

• 17:56Chris Williamson?

  But light will guide you home.

• 17:58Jonny?

  I've most, you, is that like Snow Patrol? Reading some, uh, some lyrics.

• 18:02Chris Williamson?

  And ignite your bones.

• 18:04Jonny?

  Esa, please, please, for the love of God, stop. Right, moving on, Johnny.

• 18:10Chris Williamson?

  Coldplay? Yeah.

• 18:11Jonny?

  Right, um, yeah, so for me, something recently that I've done for this is golf.

• 18:19Chris Williamson?

  Okay.

• 18:22Chris Williamson?

  Hit small win.

• 18:23Jonny?

  It's just, so you have a shit day, shit time at the gym.

• 18:27Chris Williamson?

  Why would you pick a sport like golf? You know one, even Tiger Woods doesn't have a good time at golf.

• 18:32Jonny?

  But like, it's a golf is the sort of, it, the, the reason why golf is it's frustrating a lot of the time, but as a result, when something goes slightly well, it's amazing.

• 18:45Chris Williamson?

  So is, is the advice to diversify your personality?

• 18:48Jonny?

  It's not like, no, no, no, no. Like, you can do what you want, but like, don't just have, don't just have like work and TV, or don't just have like work, the gym and TV. Because all that's gonna happen is you, you're exposing yourself to this situation where, as you say, if you have a shit gym session and a bad day at work, like, you've got nothing.

• 19:06Chris Williamson?

  Who fucking cares?

• 19:07Jonny?

  Even if it's, even if it's like play video games or play Warhammer, or like something like that, like have something where you just go into a different world for an hour. You're right. You're progressing in that world as well as the other ones.

• 19:18Chris Williamson?

  It's a really good point, actually, the fact that the times in my life where catastrophes hit more easily is when I haven't hedged my life across multiple domains. Like when I've let diet or training or friends or relationships or what, a- anything else go to waste, and then work has a catastrophe. So much of my focus and my mental space is taken up at work. That it's like, well, this is ninety nine point nine percent of me getting annihilated here. So, yeah, I like, I like the, the idea.

• 19:48Jonny?

  Same in, interest as well, like if something becomes boring or you have to not do something for a long, whatever reason.

• 19:54Chris Williamson?

  Get somebody elsewhere.

• 19:55Jonny?

  If you've got like six things you're really interested in, like you love reading about, love listening to.

• 19:59Chris Williamson?

  So I think, I think that is the serendipitous reason for my apparent resilience with back pain, with, with back, uh, back injury was because like the, I was competing in powerlifting, got a back injury, and because I hadn't invested ninety nine percent of my personality in.

• 20:16Speaker 01

  Being a powerlifter and having a big deadlift.

• 20:19Jonny?

  Um.

• 20:19Speaker 01

  It meant that you can then just pivot and be like, I'll just change training goal and I'll just focus on some other things. Whereas like you do see some people, especially at powerlifting competitions, that just have gone full powerlifter.

• 20:30Jonny?

  Well, they cry.

• 20:32Chris Williamson?

  Long hair.

• 20:33Speaker 01

  It's into metal.

• 20:34Chris Williamson?

  It's what. Pierce their ears with uh safety pins, used to play bloody knuckles in school.

• 20:40Jonny?

  Yeah. That goes away, it's like, it's not just, I can't be, I'm not powerlifting anymore, it's like, actually, who the fuck am I?

• 20:46Chris Williamson?

  Yeah.

• 20:47Jonny?

  It's, I was chatting to Jordan about this in the gym, about how something that CrossFit has going for it is, you can have a shit. Like, you can have a shit year with your Olympic lifts, but still hit PBs every session. What are you laughing at?

• 21:04Chris Williamson?

  You can be, you can be uh weaker, you can be weaker with strength and yet complete workouts more quickly.

• 21:11Jonny?

  Yep. So that in and of itself is diversified, whereas powerlifting, Olympic lifting, strongman, less so, bodybuilding, definitely.

• 21:19Speaker 01

  So actually, there's a micro and a macro diversification, like as you've said there, with with training for strength. Just if you focus all your attention on hitting a one rep max PB.

• 21:29Jonny?

  Um.

• 21:30Speaker 01

  And you don't hit one for a year, you've failed. Whereas if you complete a workout faster, you get more reps, you can, you improve your form. You improve the number of reps you can do on a new movement. Any of those things are different ways to progress.

• 21:43Jonny?

  Um.

• 21:43Speaker 01

  You know, you reduce your rest period between two movements. All those things are other ways to hedge and still make little mini wins without.

• 21:52Chris Williamson?

  There's levels to all of this, right? Cause you could take like fitness or exercise and scan out even further from that and be like, right, well. Yeah, my powerlifting sucked, but I'm also uh getting my fitness up by learning a slackline. Or whatever exactly. So even within domains and then within specific subjects within those domains. Yeah, I like it. I think definitely one of the the things that makes people weak is uh over reliance on any one thing. And that includes a person, like there's nothing more scary for me than when I see the young lads that work for. Uh our company and it always happens over the years. And someone ends up getting a girlfriend and it's maybe their first or serious relationship or whatever it is. And I just see them.

• 22:38Chris Williamson?

  Begin to linchpin more and more of their sense of self-worth around this other person. Cause at least if it's powerlifting or training or even kind of business.

• 22:50Jonny?

  You've got a crack at being world-class at that thing.

• 22:52Chris Williamson?

  Not, not only that, but you're in control. Like you are absolutely at the mercy of the whims of someone else. Like if they have a bad day or they decide they want something else, it's not really anything that you can do about that. So, yeah, I, I, absolutely. I mean, I think you've come up with, out of the fact you thought it might be the shit.

• 23:12Jonny?

  The more I think about it, the more I'm like, actually, that's a really.

• 23:15Chris Williamson?

  But like. The iss- the issue is how do you.

• 23:17Jonny?

  How do you do that?

• 23:18Chris Williamson?

  Deploy that.

• 23:19Jonny?

  Yeah, well, so I think for me, the reason I mentioned golf is like, just pick something else to spend a bit of time doing. Cause it, it's just something that, you know, when you're like stuck in your headspace of like, things aren't going very well. You need, for me anyway, I can't sit and just watch TV and relax because my mind just latches on to that other thing. Whereas if I can go and do something. Golf, you still have a goal, but it's outside of your frame. Yeah, well, it's like, it's just a little game that you put into where like for that period of time, the only thing that matters is completely arbitrary things, but it's all that matters. And when you come back to the thing you were worrying about before. It's never as bad, never as bad, never as bad.

• 23:56Chris Williamson?

  I suppose as well, when you're doing something that's relatively new, the noob gains are so. Yeah, that's what I was saying, the, the slacklining thing. I've never become so much better. I was having intra-session progress. Like I haven't had intra-session progress in anything since I learned to muscle up in CrossFit.

• 24:17Jonny?

  Yeah.

• 24:18Chris Williamson?

  I started the session, couldn't, ended the session, could. Like, how many times do you do something like that, where especially as you get older? The gains are so fucking marginal that you need to look at them on a, a yearly, annual basis to even see movement.

• 24:32Jonny?

  And it doesn't matter how pointless that thing is. Whatever it is that you're doing, feeling like you're like, I got that is is one of the best feelings ever. So just give yourself the biggest smorgasbord.

• 24:45Chris Williamson?

  I like it.

• 24:45Jonny?

  Of things to to win.

• 24:46Chris Williamson?

  Lovely. Uh, next up, two apps that will make creating content for social media infinitely easier. Canva and Unfold. So Unfold, I may have mentioned in passing before. Uh, but Canva is a a new one that I've been sent by Cam, uh, who is the person behind Sunny's website. Good, uh, knowledge base for all things to do with online, uh, online content. And he uses Canva and it is just this huge pre-made library of templates made by other people, like real bits of content. And they just look like professional flyers.

• 25:26Chris Williamson?

  Uh, or Instagram stories and you can create whatever setting you want. So a Facebook cover photo or a Facebook event photo or Instagram nine sixteen or a square or whatever, like all different Twitter photos, everything, every different permutation you can think of. And the pro version has some extra features, but you don't need it. So you can get the free version and you can just customize everything. So you have all of these really great looking flyers. You see one, you're like, fucking hell, that's mint. Then you go on to it and you can edit. And you can just take someone else's design, rejig it a bit, and then that's your stuff. It's amazing.

• 25:58Jonny?

  We estimate that we've probably saved, it'll be way into the thousands of designers from using Canva.

• 26:05Speaker 01

  If we were to go back, um, because we we we get a bit trigger happy with Canva even, but if we were to go back and say, like, price up all of the things we've made with Canva as if it were to be made by a designer.

• 26:16Jonny?

  Even if it's like not quite as good, it took you like a minute and a half to make.

• 26:22Chris Williamson?

  Do you do it on mobile or is there a desktop version?

• 26:24Jonny?

  Is it web app? Yeah.

• 26:25Chris Williamson?

  Is there?

• 26:25Jonny?

  Web version.

• 26:26Speaker 01

  I would feel sick doing on mobile. I I just can't do anything on a mobile. Like, I I think.

• 26:30Chris Williamson?

  You do have the smallest.

• 26:31Jonny?

  You know, you've spent the eleven. Do you know about it?

• 26:34Speaker 01

  Next week, yeah.

• 26:35Chris Williamson?

  Amazing.

• 26:35Jonny?

  Isn't that, isn't that, I like, I'm still, I I've been thinking about that probably everything.

• 26:39Speaker 01

  It'll be a four, four device upgrade when it, because.

• 26:42Jonny?

  But I I'm I'm just amazed that you're not going for like the seven D four or something like, you know what I mean? Like you're going for.

• 26:48Speaker 01

  I just think it's I'm due for an upgrade. It's it's.

• 26:50Jonny?

  You're going for the mainstream, the one that's just been launched.

• 26:54Speaker 01

  It's quite cheap. It's cheaper than the XR.

• 26:56Jonny?

  Really?

• 26:56Chris Williamson?

  Not the eleven pro. So there's a pro.

• 26:59Speaker 01

  Oh, yeah, that's like.

• 27:00Jonny?

  The eleven's cheaper than the XR.

• 27:03Chris Williamson?

  Uh it'll be cheaper than the XS and probably not cheaper than the XR.

• 27:06Speaker 01

  Cheaper than the XR was. And XS is the bigger one, XR is the.

• 27:10Chris Williamson?

  No, X, it's the XS Max, that's the bigger one.

• 27:13Speaker 01

  Oh god.

• 27:14Jonny?

  XS is smaller than the XR.

• 27:16Chris Williamson?

  I think they're both the same size.

• 27:19Jonny?

  So I think it's.

• 27:20Chris Williamson?

  Yeah, I can hear Dean breathing.

• 27:23Jonny?

  I'm gonna say something that I think's right and Dean's gonna nod if it's right. So the XS, then it's the XR, then it's the XS Max. In terms of size and the X is the same size as the XR.

• 27:35Speaker 01

  Dean is disappointed.

• 27:37Jonny?

  Am I wrong?

• 27:39Jonny?

  Ten X.

• 27:41Chris Williamson?

  Anyway, moving on. Uh Seth, what's your next life hack?

• 27:44Speaker 01

  So we'll go for another digital one.

• 27:46Chris Williamson?

  Yep, bean soup.

• 27:48Speaker 01

  Brave browser. Did we discuss this last time?

• 27:51Chris Williamson?

  No, it's bean pie.

• 27:53Speaker 01

  So this is in, I mean.

• 27:55Chris Williamson?

  Bean casserole.

• 27:56Speaker 01

  Bean casserole. This is a, basically Chrome. Now, it's a different browser. I resist the idea of using a new browser because you think, oh, I've got all the favourites and bookmarks set up and and all the extensions, it's gonna be a ball ache to switch over. But Brave is essentially Chrome plus privacy improvements and speed improvements. So it was seamless. Like you open it up and it just, it ports everything over from Chrome. But it's just faster, stops all kinds of pop-ups and ads and all that kind of stuff. And it's just quicker. And it looks nicer, it has a really cool logo. So um I made the switch. Much more um amenable to that than something like Firefox or Opera or.

• 28:39Chris Williamson?

  Fucking hell, have you ever gone back and used Firefox or Opera or Windows Internet Explorer?

• 28:44Speaker 01

  I have to use Windows Explorer in hospital and it is infuriating.

• 28:49Jonny?

  Fuck me. I just think there's a, so what's the problem with Chrome?

• 28:54Speaker 01

  Chrome, so the interview that Chris did recently with the Facebook mentor.

• 29:00Chris Williamson?

  Roger McNamee.

• 29:01Jonny?

  Roger McNamee was just saying, if you have an Android device or anything Google, he thinks Google is the most insidious company because he says like. An Android device is effectively a scout data vacuum for just any and it's just totally shameless. It will just. Take anything that you that is within reach, even if you're like relatives and people who don't even have like.

• 29:24Chris Williamson?

  Yeah, he was he gave some pretty scary stats about the fact that Google's able, Google and Facebook are able to make profiles about people who don't have accounts. So if multiple people are referencing the same person or trying to tag them or do whatever.

• 29:37Jonny?

  They cross reference.

• 29:37Chris Williamson?

  It will create a profile of this person pending their. Like appearance within the sphere, yeah.

• 29:45Jonny?

  You know, they have something, I think it's Google has something called the creepy line. We heard about.

• 29:49Chris Williamson?

  The creepy line.

• 29:50Jonny?

  Yeah, that's it. Of like what, thi- this is a program, I think it's called Do You Trust This Computer? It's on Amazon.

• 29:54Chris Williamson?

  Oh, yeah, yeah, yeah.

• 29:55Jonny?

  Um, but they, these big tech companies have, rather than worrying about like data privacy, they call it the creepy line. So it's like, at what point.

• 30:03Chris Williamson?

  Oh.

• 30:03Jonny?

  Is this deemed a bit much?

• 30:06Chris Williamson?

  Hmm.

• 30:06Jonny?

  But obviously that is completely.

• 30:08Chris Williamson?

  Subjective moral line of like, that's interesting.

• 30:11Jonny?

  I I don't know, I I quite try, I don't know why, maybe it's misplaced, but I feel quite comfortable with Google.

• 30:16Chris Williamson?

  They they're a great company for what they offer, the service that they do, but but I I do think like.

• 30:23Chris Williamson?

  It's annoying because I I really want to love Safari, but it just doesn't have the functionality and speed of, yeah. Yeah, Safari would have been great because it would have tied in all the stuff for me on mobile. I spend so much time on mobile, I've got all of my presets on there. So I have to have. Passwords all saved for desktop through Chrome, then passwords all saved on.

• 30:42Jonny?

  So you're allowed to use LastPass on Chrome and then like Safari has all the native Apple password stuff in it.

• 30:47Chris Williamson?

  She's fucking great, yeah.

• 30:48Jonny?

  So do you use Safari on your phone?

• 30:50Chris Williamson?

  No, I use Brave on my phone as well. Oh, so you've switched across on there as well? Fully, fully moved over and.

• 30:54Jonny?

  This is, this is.

• 30:55Chris Williamson?

  No regrets.

• 30:56Jonny?

  This is the genesis of a of a scurvy problem.

• 30:58Chris Williamson?

  It is.

• 30:59Jonny?

  We're watching it. Either the genesis of a scurvy problem or in six months' time.

• 31:02Chris Williamson?

  But but the thing is, you you just feel like using Chrome, like that that's it's it's not like.

• 31:06Jonny?

  That's exactly what the genesis of a scurvy problem would say. It's what what's there. Motive, what is Brave Browser trying to do?

• 31:14Speaker 01

  That's, that is a good point.

• 31:15Chris Williamson?

  Salute data to go.

• 31:17Jonny?

  Probably.

• 31:17Speaker 01

  Can you imagine?

• 31:18Jonny?

  So ironically, probably that is exactly what they're trying to do.

• 31:21Chris Williamson?

  Right, Johnny, do you want to do one or I've got, I've got million.

• 31:24Jonny?

  I've got one that's a, that's really new and I probably don't, this is the same, I feel like I always recommend stuff.

• 31:30Chris Williamson?

  Untested. Um, throw us, throw us out a naught point five version, come on.

• 31:34Jonny?

  The ready state.

• 31:35Chris Williamson?

  Peak state?

• 31:36Jonny?

  Peak state. So Chris went to America, Chris came back from America and told me to stop doing Romwad. Which is a very sad day, but it was Steve McGill, right, saying.

• 31:51Jonny?

  Bendy Bendy combined with. Fatigue based, heavy lifting.

• 31:55Chris Williamson?

  I think, I think that for some types of, uh, physiologies, Romwad can. Create a environment which predisposes you to injury and CrossFit. And I think that myself and you have that particular type of.

• 32:10Jonny?

  Yeah.

• 32:11Chris Williamson?

  Body. So I advised Johnny for a, for a period to stick to doing some more stiffening of the spine rather than. Uh, increasing flexibility in the spine.

• 32:19Jonny?

  Mm hmm.

• 32:20Chris Williamson?

  Um, which he did, but mornings without stretch, even I now, as someone who is fully dedicated to back rehab. And I, I'd just love to just lie and get that stretch response on a morning.

• 32:32Jonny?

  Part of what we've got from it is the, is the relaxation, the mental benefit rather than the.

• 32:37Chris Williamson?

  Focus on the breath.

• 32:38Jonny?

  You don't, you don't really change anything. Or, well, you don't like stand up and think, man, I've got so much more range of motion in this joint. You just feel a bit better. Um, Calistere had the mobility wad launched at like. Ten years ago.

• 32:54Chris Williamson?

  M one, yeah.

• 32:55Jonny?

  M one, be around a long time. It's kind of morphed over the years from being very scattergun YouTube videos that were all over the place. To apps that were trying to program things, but there wasn't really any logic to the programming. I've tried his app several times and left it because it just isn't what you want. He's completely rebranded.

• 33:17Chris Williamson?

  The ready state.

• 33:18Jonny?

  The ready state. I think his wife is now the CEO and he's basically the talent. So like he's the front, front guy. But he's not allowed to do any of the ops because I think he just gets too excited.

• 33:28Chris Williamson?

  Okay.

• 33:28Jonny?

  But now there is, um. Basically, in the app, there's a fourteen day free trial, pre-workout, post-workout, daily maintenance, you pick the time you've got available, you pick the equipment you've got access to, and it's just fully guided as well, rather than how it used to be, which was like.

• 33:48Chris Williamson?

  Instructions.

• 33:48Jonny?

  Put this ball in your hip for ten minutes, alright, see you later. And you're like, alright, okay.

• 33:52Chris Williamson?

  Well, thankfully, Dr McGill introduced me to Kelly Strats, so he's coming on Modern Wisdom.

• 33:56Jonny?

  That's exciting.

• 33:57Chris Williamson?

  November.

• 33:58Jonny?

  That is exciting.

• 33:59Chris Williamson?

  I think it's November ten. He is a funny man. I'm excited to speak to him, man, he seems like a real character.

• 34:03Jonny?

  Yeah.

• 34:04Chris Williamson?

  Which, which I think will be, will be cool. Uh, also got Dave Tate, uh, also, also got, uh, Aubrey Marcus.

• 34:12Jonny?

  Wow.

• 34:13Chris Williamson?

  Also got the, uh, Rob, the guy behind Strength First, Pavel's, Pavel's.

• 34:20Jonny?

  Oh, okay.

• 34:21Chris Williamson?

  Tatseline. Tatseline, I've got the, the director of strength, director of strength.

• 34:27Jonny?

  What a job title.

• 34:28Chris Williamson?

  Fuck me, you better be strong. Anyway, I've got some cool, got some cool people coming.

• 34:32Jonny?

  He'll be strong, but in really niche things, like a kettlebell.

• 34:34Chris Williamson?

  Upright row.

• 34:35Jonny?

  Kettlebell beating Jake or something like that. Tilly, get up. Oh, yeah.

• 34:39Chris Williamson?

  I have got an absolute fucking delta next, is everyone ready? Let's do it. Right, so, um, this is a tactic which you will both have been subject to, uh, and it is create group chats for people that you're introducing. So let's say that I need to introduce Yusuf to, uh, Massous, he wants to get a massage from someone that I use, I then, rather than being like, here's the thing, or send him an email and then copy them both in, I'll just create a group chat, hi, people, hi to people, this is this, this is why he's here, um, I'll leave you two to crack on, then just immediately exit the group, and it's a really nice way of, within a minute, just condensing down the entire task, whatever it is that you need to do, and then you leave

• 35:24Chris Williamson?

  those two people to crack on, you've given both of them each other's phone number, so it's not like, hang on, who's this person that's texting me, oh, it must have been this, this, this, and you, it's, it's easy, it seems.

• 35:36Jonny?

  For, for extra amusement as well, you can just do it between two random people and just watch.

• 35:41Chris Williamson?

  Claim that they both have skills that neither of them have.

• 35:43Jonny?

  There was something I saw that I think I sent you, a guy did on Facebook where he added everybody on Facebook with the same name as him.

• 35:50Chris Williamson?

  I've been added to it. I've been added to it.

• 35:52Jonny?

  A Chris Williamson.

• 35:53Chris Williamson?

  Group of Christopher Williamson's, yeah.

• 35:55Jonny?

  And then like some, the guy's written like, well, well, well, how's everybody doing? And then someone's written like, fuck off, you prick.

• 36:03Speaker 01

  Um, yeah, it, cause well, I did it recently. I, I tried to include an Alex Williams. In a, in a thread and it was just someone else called Alex Williams. I thought, oh, this is fine. And then Johnny sent me a text later that day of just this guy on a beach, like, do you know this man? I'm like, no. You're like, that's who you've added to the, the thread.

• 36:24Chris Williamson?

  Wasn't the first.

• 36:25Jonny?

  Big muscular man.

• 36:26Chris Williamson?

  Was there anything, uh. Confidential, yeah.

• 36:31Jonny?

  No data, no personal data.

• 36:32Chris Williamson?

  Okay, right, Yusuf.

• 36:35Speaker 01

  I recently bought a water flosser.

• 36:38Chris Williamson?

  Oh, wow. Okay. So this is, we've gone from flossing in the shower.

• 36:42Speaker 01

  Yeah, I've, I've, I've doubled down on flossing recently.

• 36:45Chris Williamson?

  Wow.

• 36:45Speaker 01

  I think.

• 36:46Jonny?

  Cause of the flation.

• 36:47Speaker 01

  Cause of the, the flation. It, this was after having a chat with Dean St. Maude, who is a man, he's a pharmacolo- pharmacologist.

• 36:54Jonny?

  Irish, muscular, lean.

• 36:56Speaker 01

  Chemical pharmacologist man with a PhD. Knows a lot about supplements, drugs, bodybuilding.

• 37:04Chris Williamson?

  Okay.

• 37:04Speaker 01

  That kind of thing. And he said the highest yield thing you can do to reduce your CRP, which is an indic- uh, uh, indicator of inflammation. Is flossing.

• 37:12Jonny?

  C reactive.

• 37:13Speaker 01

  Protein. Yeah, so.

• 37:15Jonny?

  That's the flation.

• 37:16Speaker 01

  Floss, but then you enter the problem of PFAS, PFAS, which is a, some kind of polyfluor- or whatever. In floss that leaks into your bloodstream, estrogenic.

• 37:28Chris Williamson?

  Oh, you, you and estrogen are just at a, a war, a constant war at the moment.

• 37:34Speaker 01

  Running away from estrogen. I'm like the snake eating my tail. So, um, I thought, right, water doesn't have, well, it doesn't have estrogen in it.

• 37:42Chris Williamson?

  Filtered water.

• 37:43Speaker 01

  Fil- yeah, but, um, this is a, this is a, a device, obviously made in China. You press and you fill it with water and it just goes.

• 37:53Speaker 01

  But it's so powerful, like I tested it and put it like held it just against the wall and it went like up against the back wall of the bathroom, but with no drop in pressure and it was like against the wall.

• 38:04Chris Williamson?

  Battery powered?

• 38:05Speaker 01

  Battery powered, yeah. And so you can recharge it. And so I put it in my mouth and like tried to and you're just bleeding all over your mouth on the first time you do it.

• 38:13Chris Williamson?

  Sounds great.

• 38:14Speaker 01

  Um.

• 38:14Jonny?

  Yeah, that does sound really, how much are they?

• 38:16Speaker 01

  Twenty one pounds.

• 38:17Jonny?

  Sold.

• 38:18Speaker 01

  Really? The the the.

• 38:20Jonny?

  That sounds fantastic.

• 38:20Speaker 01

  Bleeding got you to.

• 38:22Jonny?

  Because I don't know why that just.

• 38:24Chris Williamson?

  Clean.

• 38:24Speaker 01

  Yeah. But it was only like only bleeding and not traumatic bleeding.

• 38:28Jonny?

  I really wanna just get in there, you know, just really get in amongst it.

• 38:31Speaker 01

  The same way is like when you floss for the first time in like a week or two and it and it it's a bit bleedy.

• 38:36Chris Williamson?

  Hmm.

• 38:37Jonny?

  But the water.

• 38:38Chris Williamson?

  Have you got a brand of water flosser?

• 38:41Speaker 01

  Um, Waterpick is the gold standard one. That's quite expensive. I got a bean version.

• 38:45Chris Williamson?

  What's it? Can you, is it water?

• 38:47Speaker 01

  Water.

• 38:48Chris Williamson?

  I was, I was thinking you were about to say something really rude there.

• 38:52Speaker 01

  Uh.

• 38:52Chris Williamson?

  Water bean.

• 38:53Speaker 01

  I will tell you the one that I got. It was Amazon's choice.

• 38:57Chris Williamson?

  Okay, all right, fine. People, people will be able to find that.

• 38:59Speaker 01

  Yeah.

• 39:00Jonny?

  Uh, was this like a dental recommendation or something?

• 39:02Speaker 01

  Uh, I asked a couple of dentists and they had mixed opinions on it. Okay, it's called Fairy Will Waterflosser.

• 39:08Jonny?

  You can get a water pick from Asda for forty quid.

• 39:10Speaker 01

  Oh, you know what?

• 39:12Chris Williamson?

  If there's any, sorry.

• 39:13Speaker 01

  Spend an extra twenty quid and get.

• 39:14Chris Williamson?

  If if there's any uh dentists who are listening, David, Brett, and you might be listening or a couple of the dentists, anyone who is, uh, can you tell us whether or not water flossing? Give us the low down from the experts area, please. Uh, that's a good one. Johnny, have you got something or do you want me to go?

• 39:31Jonny?

  Uh, I just had something a moment ago.

• 39:33Chris Williamson?

  Okay.

• 39:43Chris Williamson?

  Yep. Oh, I've got it. Yes. Nice. You love it.

• 39:45Jonny?

  That is the best feeling in the world, isn't it?

• 39:48Speaker 01

  Especially in this high pressure situation.

• 39:49Chris Williamson?

  Oh, man. Thousands of people watching you and you've just, you've pulled it out the bag.

• 39:54Jonny?

  This is Alan.

• 39:55Chris Williamson?

  That's a three, that's a three pointer from that halfway line, that isn't it?

• 39:58Jonny?

  There's an Alan Partridge episode on Mid Morning Matters where he does that and he's on radio and he goes like, what did I have for lunch? And the guy's going.

• 40:11Chris Williamson?

  It just goes on for ages.

• 40:13Jonny?

  Ages. Um, so this is from via Paul Mort via a book that he read, which I'm not sure what the book is called. Um, I think it's called like the happiness experiment or something, but it's to create a happiness buffet.

• 40:31Speaker 01

  Equation, happiness equation.

• 40:32Jonny?

  Maybe, yeah.

• 40:33Speaker 01

  Yeah.

• 40:33Jonny?

  Yeah.

• 40:33Chris Williamson?

  Okay.

• 40:34Jonny?

  Um, so, um, basically.

• 40:38Speaker 01

  My brother's listening to that at the moment.

• 40:39Jonny?

  Is he really?

• 40:40Speaker 01

  I, I listened to a bit of it in the car. He's on Audible. I was so proud of him.

• 40:44Jonny?

  That is cool. Okay. Um, basically, it's really simple. Basically, just make a list of things that make you happy. Sit and consider that, like, I am happiness, I am happiness.

• 40:55Speaker 01

  I heard that bit of the book.

• 40:56Jonny?

  I am happiest when, and then list those things and then prioritize them in your schedule. Super fucking simple.

• 41:04Chris Williamson?

  What would, what would your things be? What would some things that would appear in your top?

• 41:08Jonny?

  So spending, it's for me, it's normally spending time with people.

• 41:11Chris Williamson?

  Okay.

• 41:12Jonny?

  Almost always.

• 41:13Speaker 01

  And funnily enough, even creating the list of things that make you happy. Is a happiness inducing task.

• 41:23Chris Williamson?

  Is that the guy?

• 41:23Speaker 01

  Yeah, he's an ejection.

• 41:25Chris Williamson?

  Oh, no, is he?

• 41:26Speaker 01

  Yeah.

• 41:27Chris Williamson?

  Bless you.

• 41:30Jonny?

  Um, but it's, it's a tough one. It is a tough one.

• 41:32Chris Williamson?

  I was good. What else would you have now?

• 41:33Jonny?

  Watching comedy.

• 41:35Chris Williamson?

  Yep.

• 41:35Jonny?

  So now here's something else. Oh, fuck, yeah, it's all coming out.

• 41:38Speaker 01

  These things could be as simple as smelling the flowers. Or it could be the fulfillment you have at your work.

• 41:46Jonny?

  Also shit.

• 41:46Speaker 01

  Could be spending a time with your wife.

• 41:49Chris Williamson?

  Yeah, average.

• 41:50Jonny?

  Um, something that came for me was, and this is all, this is a, so a secondary life hack. Normally my morning routine, I'll go downstairs, I'll meditate, do those sorts of things. Becca comes down, puts BBC News on, right? Fucking, it's like the death march.

• 42:10Chris Williamson?

  Stop it.

• 42:16Jonny?

  So instead of that now, I just put a little bit of comedy on.

• 42:20Chris Williamson?

  On a morning.

• 42:21Speaker 01

  Instead of BBC News.

• 42:22Jonny?

  What way to start it? You can either be told that like Brexit's happening and everything's bad, or we can watch a bit of Peepshow. Just a little bit of Peepshow.

• 42:30Speaker 01

  Do you block BBC News?

• 42:32Jonny?

  No, I don't. I don't block it. I just put that on instead.

• 42:34Chris Williamson?

  Have you seen the new Dave Chappelle?

• 42:35Jonny?

  No, on Netflix.

• 42:37Chris Williamson?

  Yeah.

• 42:37Jonny?

  I've not.

• 42:38Speaker 01

  Were we talking about the reviews for this?

• 42:40Chris Williamson?

  Not me, but it's been touted around that it had zero, zero tomatoes on Rotten Tomatoes on the critics, on the critic's side and then had a hundred percent on the viewer's side.

• 42:51Jonny?

  Like, so is it good?

• 42:53Chris Williamson?

  I haven't seen it yet. That's why I was asking if you've seen it.

• 42:55Jonny?

  But like re-watching, like so while I'm doing my, my ready stage, right, I'll just re-watch just a little bit of Malcolm Tucker.

• 43:02Chris Williamson?

  Peak stage.

• 43:02Jonny?

  Just a little bit of it. Well, the best way to start your day, just have a bit of a laugh.

• 43:07Speaker 01

  Hmm.

• 43:08Chris Williamson?

  I met your dog. I met your dog today. Going back to old life hacks. Get a dog. Really nice. Really like a little bear.

• 43:14Jonny?

  Yeah.

• 43:15Chris Williamson?

  A little black bear with a moustache.

• 43:17Jonny?

  Tiny little poodle.

• 43:18Chris Williamson?

  It looks nice.

• 43:19Jonny?

  Spend time with him. Do, do you throw anything to him? Dress him up. Buy him a big broccoli. Bought him a huge broccoli. It's bigger than him.

• 43:25Speaker 01

  I really enjoyed the big broccoli.

• 43:27Jonny?

  So not more than him. I guarantee you, he likes the broccoli more than you like it. Considering I am flying by the seat of my pants.

• 43:35Chris Williamson?

  You're running at it.

• 43:36Jonny?

  Coming out with some.

• 43:38Chris Williamson?

  Okay, so um I've had this question asked a couple of times, so I'm going to give it out. Uh, the favourite moisturiser that I use is Clarins For Men Super Moisture Gel. So I've used this, it was like a housemate that I lived with ten years ago, Adam, uh, who used it and introduced me to it. And I was like, seems to be okay. Doesn't make me too greasy. Doesn't do anything else. And I've now used it pretty much non-stop for ten years. Um.

• 44:06Jonny?

  What's a bit of your body that you've moisturised in the last twenty-four hours?

• 44:09Chris Williamson?

  Face.

• 44:12Speaker 01

  Soft.

• 44:12Chris Williamson?

  Soft face. Thank you.

• 44:14Jonny?

  Do moisturise anywhere else?

• 44:16Speaker 01

  It's the same thing.

• 44:17Chris Williamson?

  No. So I don't, I'm not bothered with that. However.

• 44:20Speaker 01

  Don't moisturise your scrotum though.

• 44:21Chris Williamson?

  I remember you need it to be smooth.

• 44:23Jonny?

  Moist enough.

• 44:24Chris Williamson?

  Very moist. Uh, one thing that, one thing that I remember being told. One thing that I remember being told by a, a friend who was a, I'm studying dermatology at uni. And their argument was the earlier that you start moisturising, the better.

• 44:41Jonny?

  So putting money in your pension, isn't it?

• 44:43Chris Williamson?

  Reversing.

• 44:44Jonny?

  Compounds.

• 44:44Chris Williamson?

  Reversing wrinkles is quite difficult, but slowing the onset apparently is quite easy. Any dermatologists or anyone who knows what the fuck they're talking about, please correct me in the comments below. But, um, yeah, I've moisturised for the last 10 years with this same product essentially. Uh, and it's all right.

• 45:01Speaker 01

  That's good.

• 45:02Chris Williamson?

  Managed to shave a couple of months off. How old are they?

• 45:05Speaker 01

  The common doctor's recommendation is Dipra base.

• 45:08Chris Williamson?

  Okay.

• 45:08Jonny?

  I've never, not a bit much.

• 45:09Speaker 01

  I've never used it.

• 45:10Chris Williamson?

  What is it?

• 45:11Speaker 01

  It's just mo- standard moisturiser.

• 45:13Jonny?

  Like an emollient, doesn't it?

• 45:14Speaker 01

  Yeah, emollient cream. It's not, um, a, it's for dry skin rather than.

• 45:18Chris Williamson?

  Yeah, just, yeah.

• 45:19Speaker 01

  Um, it is not a steroid. It's just a.

• 45:22Chris Williamson?

  I think you need to be very, like, people's skins react really differently. I know that I went through a big period of trying all sorts of different products until I found this one, which seems to not be too heavy, not be too light. It's absorbed sufficiently.

• 45:37Jonny?

  Like me, I find sometimes if I moisturise my face, I get spots or my skin goes dry or greasy. Some days, so it, I feel like I'm constantly, I'm sort of like.

• 45:46Chris Williamson?

  Playing with, and I think that's because you've got, I don't think you've got the right moisturiser. I think the right daily moisturiser should be able to be used every day without you having any adverse effects.

• 45:55Speaker 01

  There must be something about skin type, whether you've got oily or dry skin. So Avino oat milk is meant to be good for. Uh, okay.

• 46:04Jonny?

  Smells minion though.

• 46:05Speaker 01

  Yeah.

• 46:05Chris Williamson?

  Does it? It's made from fucking oat milk.

• 46:07Jonny?

  Yeah.

• 46:08Chris Williamson?

  No, thanks. Note milk.

• 46:10Jonny?

  Note milk.

• 46:11Speaker 01

  Note milk.

• 46:11Jonny?

  No oat milk.

• 46:13Chris Williamson?

  No t-milk.

• 46:14Jonny?

  So how, okay, I'm listening to this.

• 46:16Chris Williamson?

  Yep.

• 46:17Jonny?

  I'm just about to turn thirty, I'm thinking, fucking hell, I should moisturise.

• 46:21Chris Williamson?

  Mm-hmm.

• 46:21Jonny?

  How do I go about finding one that suits me?

• 46:23Chris Williamson?

  Clarins super moisture gel, try that first.

• 46:25Jonny?

  Okay.

• 46:27Chris Williamson?

  There's one person that can say to you that it is perfect.

• 46:30Jonny?

  Is it not like, is Clarins not like a hundred and twenty five quid or something?

• 46:33Chris Williamson?

  Thirty, thirty pounds, thirty pounds for an amount which will last you around about three to four months.

• 46:39Jonny?

  Okay.

• 46:40Chris Williamson?

  So it's not super cheap, you'd be spending a hundred quid a year.

• 46:42Jonny?

  Is it a pea, pea amount then, between the?

• 46:44Chris Williamson?

  I use six pumps at the top.

• 46:46Jonny?

  Six pumps per day?

• 46:48Chris Williamson?

  Yeah, but it's, they're really small, like you need to, and that's still not, it barely gets around, but it's a fairly good sized tube. I think it's meant for people that want to be frugal with it, because it's quite nice.

• 46:57Jonny?

  Right.

• 46:58Chris Williamson?

  But, yeah.

• 46:59Jonny?

  Okay.

• 46:59Chris Williamson?

  Six pumps, that's about three months, about thirty quid.

• 47:02Jonny?

  So ten, ten, ten to fifteen quid a month, like. For a nice face though, nice face.

• 47:07Chris Williamson?

  I mean, it's one of the things.

• 47:08Jonny?

  Those people see your face.

• 47:09Chris Williamson?

  It's really, it's up there, isn't it? It's your advertising board, it's your grill.

• 47:13Jonny?

  You're gonna say it's got estrogen in it, aren't you?

• 47:16Speaker 01

  They well do.

• 47:16Chris Williamson?

  Everything does.

• 47:17Jonny?

  It will do.

• 47:18Chris Williamson?

  But then you tried to reduce, you tried, you tried to reduce your estrogen for months.

• 47:21Speaker 01

  That is, very hard to do.

• 47:23Chris Williamson?

  It went up?

• 47:24Speaker 01

  We know why it went up though.

• 47:26Chris Williamson?

  Why?

• 47:27Speaker 01

  So, because that, that's endogenous estrogen compared to, so my SHBG went down.

• 47:32Chris Williamson?

  Hmm.

• 47:32Speaker 01

  Estrogen, it, it's not as simple as like, reduce.

• 47:36Chris Williamson?

  Do not do an estrogen exam, do not ring me and tell me.

• 47:39Speaker 01

  Doesn't understand.

• 47:40Chris Williamson?

  Yeah.

• 47:41Speaker 01

  Um, so mine was.

• 47:45Jonny?

  Digital?

• 47:46Speaker 01

  Yeah, it, it is, it's digital, but I feel very late to this party because I've only really played around properly with Apple Health.

• 47:57Chris Williamson?

  Okay.

• 47:57Speaker 01

  As of two days ago, because.

• 47:59Chris Williamson?

  I've barely used it.

• 48:00Speaker 01

  They'll say, I was aware that it like, it tracks you, your steps and it has all these features and I was like, I don't have any devices that really do that.

• 48:07Chris Williamson?

  Hmm.

• 48:07Speaker 01

  Then I was like, actually. Chris gave me a Withings watch that syncs with your scales or Nokia now, isn't it? Um, so it gives you, you have your daily weight, you have your heart rate from the watch and you have a step count either from the watch or from your phone. Plus, if you track your meditation, and if you're an avid LifeHacks listener and you've been using Insight Timer to track your total meditation volume. It pulls the data from that as well. So actually now I've got on Apple Health. Steps, heart rate, met total meditation time.

• 48:42Chris Williamson?

  Using Sleep Cycle?

• 48:43Speaker 01

  Uh, no, but I should do.

• 48:47Chris Williamson?

  You don't have your, you don't have your phone in your room. It's not, it's not a sacrifice that you wanna make.

• 48:50Speaker 01

  Uh, yeah, that's, it's a trade off, isn't it? I still have my phone in my room just because I don't have anywhere else to, to put it. But yeah, that's, that's where.

• 48:58Jonny?

  That's not true.

• 48:58Speaker 01

  My life hacks.

• 48:59Chris Williamson?

  You have an entire house, mate.

• 49:00Speaker 01

  Yeah, I need to get an alarm clock. Um.

• 49:02Jonny?

  Oh, see.

• 49:03Speaker 01

  But, but yeah, that's.

• 49:04Jonny?

  So mindful minutes.

• 49:05Speaker 01

  Mindful minutes. And then if, obviously if you've got like a, a Whoop banner.

• 49:09Chris Williamson?

  It, Whoop doesn't time it. Whoop doesn't, Whoop doesn't speak to Apple Health.

• 49:13Speaker 01

  Really?

• 49:13Chris Williamson?

  Yeah, because Whoop wants to keep you on the app. Whoop doesn't create hard data. It uploads to a server. And there's no way that they'd give the API to Apple so that you could, because then you'd have the data.

• 49:23Jonny?

  You can't even download the data, can you, from?

• 49:26Chris Williamson?

  Have you been on the desktop version of Whoop?

• 49:28Jonny?

  Yeah.

• 49:28Chris Williamson?

  It's really hardcore, that.

• 49:30Jonny?

  I mean, if you wanna see what's going on.

• 49:32Chris Williamson?

  Fucking get on the desktop version.

• 49:34Jonny?

  What's going on? I, I get tracks. I was gonna, I've been meaning to ask you about this. It, it knows my respiratory rate. Now is that how many breaths I take?

• 49:44Speaker 01

  Yeah.

• 49:45Jonny?

  How could it know that?

• 49:46Speaker 01

  Does it, it tracks heart rate variability?

• 49:48Jonny?

  Yeah.

• 49:48Speaker 01

  So it, it'll derive that. Because when you breathe in and out, you have sinus rhythm, sinus arrhythmia, which is.

• 49:55Jonny?

  Boom, boom, boom, boom, boom.

• 49:56Speaker 01

  Yeah.

• 49:57Jonny?

  Boom, right. So it's basing your HRV, it's basing your respiratory rate and your HRV.

• 50:03Speaker 01

  Probably.

• 50:04Chris Williamson?

  Because it'll be a cadence to your HRV, right?

• 50:06Speaker 01

  Yeah, so.

• 50:07Chris Williamson?

  So what we mean, what we mean is that there is a gap between individual heartbeats. Your heart BPM is that aggregated across an entire minute. But the variability within smaller amounts of time is your HRV. And your HRV is affected, like your breathing affects your HRV by making. Uh, beats closer together upon an inhalation.

• 50:30Speaker 01

  Yeah.

• 50:31Chris Williamson?

  And further apart upon an exhalation. Why does that happen?

• 50:34Speaker 01

  I think it's because you it's because of the pressure changes in your in your chest and it it like you you get a slight sympathetic you've got sympathetic and parasympathetic receptors in your lungs and when you when you breathe into it's it's boring but yeah you you have

• 50:51Chris Williamson?

  I'm trying to I'm trying to work out.

• 50:52Speaker 01

  It's when when you take a deep breath in and then slowly exhale you you physically feel more relaxed because

• 50:59Chris Williamson?

  You'll just you'll just breathe for the next twenty minutes of the podcast.

• 51:05Speaker 01

  Do you feel bad, don't you feel immediately bad?

• 51:08Chris Williamson?

  Why is that?

• 51:10Speaker 01

  So you you stimulate the parasympathetic nervous system. I I like to think of it as point and shoot. Point, parasympathetic erection, shoot, sympathetic ejaculation.

• 51:22Speaker 01

  It's worked.

• 51:22Chris Williamson?

  You gotta you gotta you gotta work hard to get it up and then you gotta relax to get it out.

• 51:27Speaker 01

  Other way around.

• 51:29Chris Williamson?

  You gotta you gotta relax to get it up and then you gotta work hard to get it out.

• 51:32Speaker 01

  And if you have

• 51:33Chris Williamson?

  Wrong way, wrong way around really, isn't it?

• 51:34Speaker 01

  You either can't get an erection or can't ejaculate or both. Would you rather it was the other way around?

• 51:39Chris Williamson?

  What?

• 51:39Speaker 01

  Than when you were scared. Can you ejaculate without an erection? If you're too relaxed, you can't ejaculate. That's that's why like certain drugs. They give you Can you can you ejaculate without an erection? Yeah.

• 51:52Chris Williamson?

  A perfect example of that, if you've

• 51:53Speaker 01

  Can I ejaculate or like?

• 51:55Chris Williamson?

  Can I?

• 51:57Speaker 01

  Or can Can someone?

• 51:59Chris Williamson?

  Anyone who's listening, can you tell us if you've ejaculated without an erection?

• 52:02Speaker 01

  I know someone that uh had a poo and came.

• 52:06Speaker 01

  And he was pretty worried.

• 52:09Chris Williamson?

  Just once?

• 52:10Speaker 01

  Yeah, I I

• 52:11Chris Williamson?

  Wasn't a recurring thing?

• 52:12Speaker 01

  No recurring thing. I reckon what happened is like maybe his prostate was a bit too engorged. The poo coming

• 52:16Chris Williamson?

  Engorged.

• 52:17Speaker 01

  Squeeze the prostate caused him to ejaculate and But you could be completely flaccid and ejaculate. It's not like there's a one then a two. I mean, it it it's kind of a design flaw, I think, but yeah.

• 52:29Chris Williamson?

  You should, do you know what you should do? You should speak to someone.

• 52:32Speaker 01

  Yeah, you know, speak to management or something.

• 52:35Jonny?

  You're in the admin, you're in the admin house now.

• 52:38Speaker 01

  I'll call Switchboard and be like, excuse me.

• 52:40Jonny?

  Can I speak to the person who designed this?

• 52:42Chris Williamson?

  Excuse me, can I speak to the erections department, please? I need, I require, I require to speak to the manager of the erections department.

• 52:49Speaker 01

  We've got a feature request.

• 52:51Chris Williamson?

  Feature request.

• 52:52Speaker 01

  For the next update. If you have, I'd like to also correct the bug of when you walk into a room and you forget why you're in there. Patch that.

• 53:00Jonny?

  That's a software problem, isn't it?

• 53:01Speaker 01

  Yeah, definitely.

• 53:02Chris Williamson?

  It's a hardware problem that I need. Right, Jonathan.

• 53:06Jonny?

  I'll just say whoop then.

• 53:08Speaker 01

  Whoop.

• 53:09Chris Williamson?

  Okay. The new whoop band.

• 53:12Jonny?

  3.0.

• 53:13Chris Williamson?

  Okay.

• 53:14Jonny?

  Um, so I had the 2.0.

• 53:17Chris Williamson?

  Hate it.

• 53:18Jonny?

  So my two recommendations for someone thinking about whoop or.

• 53:23Chris Williamson?

  Withings.

• 53:24Speaker 01

  With the Fitbit?

• 53:25Jonny?

  Aura.

• 53:26Chris Williamson?

  Yeah.

• 53:26Jonny?

  The Aura Ring. No, I don't know that much about the Aura Ring. I think they're pretty similar. I would say it's probably not worth it unless you're doing some kind of cardiovascular output based exercise. So like, it told me very little on the, on power, for powerlifting. Every session it considered to be low strain because strain in whoop terms is the, the time you spend in different um, heart rate bands. So it would only really say something about my HRV. So like all these things, the heart rate based, I think are good for, if you're a runner, triathlete, you're doing an Ironman, if you're doing anything endurance based, obviously CrossFit, anything where there's a lot of heart rate output. Probably for the other stuff, it's not really that important, just do it with Fitbit.

• 54:10Jonny?

  But the 3.0 is better, the strap's better, um, there's a bit more data on the app. I, I've, I've got over 30 days of data now, so I'm starting to pay more attention to the green and amber readings in the morning. Um, and they're starting to tap, they're starting to tie up a lot more with how my session ends up going.

• 54:31Chris Williamson?

  So my, my issue, my issue with the whoop has always been the. Whether or not you find out about, you wake up one morning and you're in the red, do you change anything?

• 54:43Jonny?

  So I would, so twice in the past ten days, based on my recovery, I've not trained that day.

• 54:49Chris Williamson?

  Really?

• 54:50Jonny?

  And then my recovery massively the next day.

• 54:53Chris Williamson?

  Hmm.

• 54:53Jonny?

  Um.

• 54:55Chris Williamson?

  See, I don't heed the advice.

• 54:57Jonny?

  You would just train regardless.

• 54:58Chris Williamson?

  But if it's a training day, my, my scheduling implications are more constrained.

• 55:05Jonny?

  Yeah.

• 55:06Chris Williamson?

  Than editing it around based on what that app says can, can.

• 55:09Jonny?

  So the thing, I'm, yeah, very much the same. Like, if, if I only have Tuesday evening to train, I'm gonna have to train regardless of. Yeah, well, that's fair enough. I suppose you could, you could change the. Change the content of the session. I suppose you're, but you're never really gonna run into, if you're only training on a Tuesday evening, you're never gonna run into recovery concern anyway. That's true. So it's only, I think, when you're pushing your output and you feel like you need something to stop. Cause you wanna, really, I think what this is encouraging me to think about is, the goal is to c- create the biggest pipeline of, that allows you to train as much as you want.

• 55:46Chris Williamson?

  Yeah.

• 55:46Jonny?

  So that means you've got to think more about your sleep, you've got to think more about general stress across the day. And if you have a higher recovery, you can train more.

• 55:53Chris Williamson?

  Hmm.

• 55:54Jonny?

  And obviously, training a lot for a long period of time decreases your recovery. So you've got to ultimately ride that wave, whether you do it by choice or you wake up one, one day and feel terrible.

• 56:03Chris Williamson?

  It's very curated for CrossFit. Very, very, even though it's not, it's not marketed exclusively to that.

• 56:10Jonny?

  Roy McIlroy had one on.

• 56:12Chris Williamson?

  Did he? They are really fucking pushing it, aren't they? Yeah.

• 56:16Jonny?

  So thi- this, it was a really weird situation, right? Went to see my parents, just got this, right? And I had loads of questions about it, because obviously you look at that and you don't, that doesn't look like your average Fitbit.

• 56:28Chris Williamson?

  Hmm.

• 56:30Jonny?

  One person who was friendly with someone who does CrossFit, who also has a whoop band, went, that's a whoop band. Right. Everyone else is like, what the hell's that look like? You look like you've just been let out of hospital. Go see my parents.

• 56:40Chris Williamson?

  Little bit, yeah.

• 56:40Jonny?

  Right. And my dad looks at me and goes, that's a whoop band. And I'm like, alright, something's going on here. Like, like what dad, what, who have you spoken to? He's like, I've just finished watching the golf. Rory McIlroy had a whoop band on, they were making a big deal about it.

• 56:54Chris Williamson?

  Hmm.

• 56:55Jonny?

  They are really. I mean, his, what his strain is, like, it'll be nothing.

• 57:00Chris Williamson?

  Long days though, mate.

• 57:01Jonny?

  A lot of walking.

• 57:02Chris Williamson?

  Lot of walking. Lot of just low level, I bet it's neat, is pretty formidable.

• 57:08Jonny?

  So I've, I've tracked some golf.

• 57:09Chris Williamson?

  Yeah.

• 57:10Jonny?

  On that.

• 57:10Chris Williamson?

  How is it?

• 57:11Jonny?

  Low strain.

• 57:12Chris Williamson?

  Does it?

• 57:12Jonny?

  High, high calorie output, low strain.

• 57:14Chris Williamson?

  You know, you do golf, does it track your route on the GPS?

• 57:18Jonny?

  Yeah.

• 57:18Chris Williamson?

  Does it? That's cool. So that's, that's a feature that I quite like where, uh, on Whoop, if you're cycling or walking or running or whatever, um, stayed away and it'll track the route as well, yeah, and tie that in with the heart rate and, and stuff like that. Uh, so my next one is a strategy for reducing social media or phone use. And it's, you know, I, I need an entire armoury filled with these tactics based on like my requirement for work. Um, and my most favourite recent hack is standing when I use my phone.

• 57:56Jonny?

  Hmm.

• 57:57Chris Williamson?

  Not allowing myself to use my phone when sitting or lying down. And it's that age old adage, a body at rest stays at rest, a body in motion stays in motion.

• 58:06Jonny?

  That is a great tip. Cause then it, it makes you conscious, it stops you just becoming a slug of just like.

• 58:13Chris Williamson?

  Mm hmm.

• 58:13Jonny?

  Bleh.

• 58:14Chris Williamson?

  Yeah.

• 58:15Jonny?

  And.

• 58:16Chris Williamson?

  Cause you don't wanna stand up, you don't wanna stand up for any longer than you have to stand up. And if you're like, it's the same reason as to why I don't allow my phone to go from my kitchen into my bedroom. So if I want to use my phone, I have to go out of the.

• 58:27Speaker 01

  So what's the effect that both of those things have has on you? Is is it that it stops you like? Is it that you think like, oh, I can't be asked to stand up, so I'm not gonna use my phone? Or do you stand up and use your phone, but the the effect is that you just stand up more?

• 58:40Chris Williamson?

  Uh, so the effect is probably both. I mean, I have to stand up if I want to use my phone, so I am standing up more. But the main thing is it's just increasing friction. It stops mindless, mindless opening of the phone.

• 58:53Speaker 01

  So it does do both then? You end up standing more and not using your phone more?

• 58:56Chris Williamson?

  Well, on a standing desk, I'm standing a lot.

• 58:58Speaker 01

  How how do you, how do you police that, though?

• 59:01Chris Williamson?

  What do you mean?

• 59:02Speaker 01

  So like, you sat down now.

• 59:04Chris Williamson?

  Yep.

• 59:04Speaker 01

  Or like, a standard example, you sat here watching T V.

• 59:08Chris Williamson?

  Mm hmm.

• 59:08Speaker 01

  And you you go look at your phone.

• 59:10Chris Williamson?

  Just, uh, put it back down if I can't be asked. It's like, am I bothered enough to look at my phone for me to stand up?

• 59:16Speaker 01

  So my.

• 59:16Chris Williamson?

  No, I'm not.

• 59:17Speaker 01

  Thing for me, when I probably spend time on it, it's when I have time periods of low willpower. So like, I'll wake up in the morning, it's six thirty, go downstairs. Like, get a drink, about to sit and meditate, go to open inside time, and I'm a bit tired, and I find just find myself on Instagram. What if you were, it's a, e- enable, what's it called?

• 59:41Chris Williamson?

  Screen time.

• 59:41Speaker 01

  Screen time for between those hours and then wear jeans? Cause then you got you got a big, big old phone and then like really if you're sat down.

• 59:50Chris Williamson?

  But he needs to get it out to do inside time.

• 59:52Speaker 01

  Yeah, that's it.

• 59:53Chris Williamson?

  You just need to be more disciplined with.

• 59:54Speaker 01

  Ideally, I'd like to have the first two hours of my day where I don't have to use my phone, but mobility, um. Could always set a physical timer and then add it manually to inside time.

• 1:00:04Chris Williamson?

  That's just discipline really with that, isn't it? Very, very mindful, very mindful.

• 1:00:09Speaker 01

  Byron Casey, you want a bit of paper?

• 1:00:10Chris Williamson?

  Um.

• 1:00:11Speaker 01

  I know it's.

• 1:00:11Chris Williamson?

  Could, I could do it. But so I'm gonna do another one because I'm I want a phone use here, so I'm gonna do a second one. And this is one I've been doing for pretty much all of this year, which is I have a second phone now. You guys will know I have a second device which has my socials on. Uh, and downstream from this has been a whole host of other changes that I've had to accommodate for. One of the best ones for me as someone who is a little bit more of a content creator and has to be actively creating things that go out on his social media is I actually record more content now that I have a second phone. So I'll have my normal phone, my. WhatsApp and phone calls phone, that is the one that's on me at all times.

• 1:00:51Chris Williamson?

  And that doesn't have Twitter, it doesn't have Instagram, um, my account, but there's a normal Instagram account that's like a throwaway private one. And I'll just walk around and record content on that, save it all down. I've got iCloud linked up on both of my devices. Then when I get in, I have periods in the day where I have access, I allow myself to have access to my socials. I go back on to have all of this content backed up that I've recorded. And what I've discovered was that I was actually scared or I was being hesitant of recording content originally. Because I knew that if I went on Instagram to record something, I'd also get sucked into answering all the DMs and doing all that sort of stuff. Whereas now, I'm freer to record content without that fear of anything getting taken away from me.

• 1:01:37Chris Williamson?

  Record the content, throw it online.

• 1:01:40Jonny?

  Send it down the tube.

• 1:01:41Chris Williamson?

  Yep, just had, I've insulated the different areas of my life. Now it's an odd solution to fix spending too much time on technology by buying another piece of technology, but it does, it does work.

• 1:01:53Jonny?

  Cause I, I think the problem people have with their phone is that it's so multi-use that like, there's always something to check. There's always something to look at. This reminded me of this. So this is, um, a post on Tim Ferriss's social media. If he's doing some kind of diet, where he's calling it a social media diet, but that's his screen time. So that's.

• 1:02:15Chris Williamson?

  Twenty minutes a day.

• 1:02:16Jonny?

  One hour forty eight across the week. And that's only on, obviously like the entire week he's not used it at all.

• 1:02:21Chris Williamson?

  Jeez.

• 1:02:22Jonny?

  And then just on.

• 1:02:23Chris Williamson?

  On a Tuesday.

• 1:02:24Jonny?

  It's mostly messages. Uh, yeah. Okay.

• 1:02:30Chris Williamson?

  Tim doesn't have a club promotion business, does he?

• 1:02:32Jonny?

  He doesn't, you're right, unless, well, not that we're aware of.

• 1:02:35Chris Williamson?

  He's probably got an assistant as well.

• 1:02:37Jonny?

  It is something that I, I, I keep coming back to, I just need to press the big red nuclear button and get a light phone or get something like that. Nokia thirty three ten. So the light, the new light phone, I think removes all of my. All of my reasonable objections.

• 1:02:56Speaker 01

  Light phone three.

• 1:02:58Chris Williamson?

  I've on two, uh, light phone two.

• 1:02:59Jonny?

  Cause it's got like, you can text on it. It's got a calculator. What else has it got?

• 1:03:04Chris Williamson?

  Uh, Uber, Google Maps.

• 1:03:06Jonny?

  Like, those, those are the things.

• 1:03:08Speaker 01

  Uber and Google Maps?

• 1:03:09Jonny?

  Yeah.

• 1:03:10Speaker 01

  Right. You'd miss me.

• 1:03:12Jonny?

  Cause that's it, isn't it?

• 1:03:13Speaker 01

  Was Life Hacks one, wasn't it?

• 1:03:15Jonny?

  Just get an Uber.

• 1:03:16Chris Williamson?

  An Uber everywhere.

• 1:03:17Speaker 01

  To have an Uber rather than.

• 1:03:18Jonny?

  Whereas and you find yourself in town, you haven't got any cash and you're like, I need to get home. I've got this fucking phone with big numbers. It takes me ages to text anyone. Whereas the light phone just removes that, but I think they're, they're a couple of hundred quid.

• 1:03:32Speaker 01

  Yeah, cause, cause otherwise as well, you'd have to call racist taxi service limited.

• 1:03:41Jonny?

  There's something, there's something.

• 1:03:42Chris Williamson?

  Tell us the story here.

• 1:03:44Speaker 01

  Just e- every time I've got a taxi that isn't Uber, they've been racist and.

• 1:03:49Chris Williamson?

  To who? You?

• 1:03:50Speaker 01

  Did, no, just, you know, just generally, oh, it's all these puppies coming in the country and they're stealing our jobs and you're like, oh.

• 1:03:56Jonny?

  Are you not be also being a bit racist to taxi drivers? Like you're saying, all the taxi drivers.

• 1:04:02Speaker 01

  No, I'm saying my experience, any taxi driver who's not an Uber.

• 1:04:05Jonny?

  Okay.

• 1:04:06Speaker 01

  Has been pretty negative.

• 1:04:07Chris Williamson?

  Cause there's another stereotype of lots of taxi drivers being of that origin. So maybe this is just competition.

• 1:04:14Speaker 01

  It might just be that, um, yeah, that the Uber drivers, that, that because they resent Uber drivers and see them as ethnic. And therefore they are the other.

• 1:04:23Chris Williamson?

  Hmm.

• 1:04:24Speaker 01

  Yeah.

• 1:04:24Chris Williamson?

  There's a really good Family Guy skit about Uber drivers. It must be in America. I'm not sure what the nationality is that they're taking the mick out of. But it's the like shirt unbuttoned down to the mid sternum, very hairy chest, open, um. Gold chains and huge mid two thousands Bluetooth earpiece with mic.

• 1:04:48Speaker 01

  I know that image, but it it seems like not a very common sight.

• 1:04:50Chris Williamson?

  I don't think so, no, like, I got the guy that picked me up.

• 1:04:53Speaker 01

  An American thing.

• 1:04:54Chris Williamson?

  Guy that picked me up from the airport on cheese, there was just a young dude, like mid mid twenties. Like, uh, he does Uber to earn a little bit of extra cash.

• 1:05:01Jonny?

  I think that's becoming more and more common. People are doing Uber as a side.

• 1:05:05Speaker 01

  They treat you really well.

• 1:05:06Jonny?

  Yeah, well, because they want five star.

• 1:05:08Speaker 01

  I think they give you breakfast, they they do like, they have these like events, I don't know what the kids.

• 1:05:12Chris Williamson?

  Uber treat you right as well, okay, yeah. I was like, you're getting breakfast from your Uber drivers. I've had a, I've had a bottle of water, but I've never had breakfast.

• 1:05:19Speaker 01

  Bottle of water is nice.

• 1:05:20Chris Williamson?

  Bottle of water is a great.

• 1:05:21Speaker 01

  That's a bribe, yeah, five star rating, isn't it?

• 1:05:24Jonny?

  Look at that.

• 1:05:24Speaker 01

  Phone for humans.

• 1:05:26Chris Williamson?

  Uh, iPhone two. Oh, it's, oh, I'm so tempted. I've got a iPhone one in there that you can just try. I've been, I've had it in there for a year and a half after I had Kai Wait on here, the CEO.

• 1:05:37Jonny?

  You let me try it, you let me do that.

• 1:05:39Chris Williamson?

  Yeah, of course.

• 1:05:40Speaker 01

  It was after coming back from Clemmer.

• 1:05:42Chris Williamson?

  Clemmer.

• 1:05:42Jonny?

  It scares me though, man, and look, horizontal texting.

• 1:05:46Speaker 01

  Oh, dear.

• 1:05:46Jonny?

  I'm just gonna make scone on the podcast.

• 1:05:48Chris Williamson?

  He's got iPhone eleven.

• 1:05:50Jonny?

  But he doesn't have to, because the iPhone eleven is gonna make him less productive. This will make him more productive and it's much cheaper.

• 1:05:54Speaker 01

  Damn it.

• 1:05:55Chris Williamson?

  Uh, I bet you've, have you been tied in with some sort of credit?

• 1:06:00Speaker 01

  No, not yet.

• 1:06:01Chris Williamson?

  C C J.

• 1:06:02Jonny?

  How much is, how much is an iPhone eleven?

• 1:06:03Speaker 01

  Seven hundred and twenty pounds.

• 1:06:05Jonny?

  Three hundred and fifty dollars.

• 1:06:07Chris Williamson?

  Hey, that's a lot, that's a lot for a phone that does a lot less.

• 1:06:09Jonny?

  Does shit all, yeah, but think of, think of what you're getting.

• 1:06:13Speaker 01

  Nokia.

• 1:06:14Jonny?

  Think of what, but does Nokia have Uber?

• 1:06:16Speaker 01

  Oh, yeah, you're right. I have to call racist taxi code up. Oh, man, um.

• 1:06:25Chris Williamson?

  Right, come on, Seth, what have you got? Let's do, let's do a little quick fire round.

• 1:06:29Speaker 01

  So I had a long, long delay on a flight the other day. It was a forty hour delay.

• 1:06:35Chris Williamson?

  A what?

• 1:06:37Speaker 01

  So the first.

• 1:06:37Chris Williamson?

  When was this?

• 1:06:38Speaker 01

  Uh, coming back from Croatia.

• 1:06:40Chris Williamson?

  From Clemmer.

• 1:06:40Speaker 01

  From Clemmer, and so it ended up as a huge ball, like a thousand pounds out of pocket. Um.

• 1:06:48Chris Williamson?

  Fuck me.

• 1:06:48Speaker 01

  Just generally like forty.

• 1:06:50Chris Williamson?

  Thousand pounds.

• 1:06:51Speaker 01

  Thousand fucking.

• 1:06:51Chris Williamson?

  Forty hours.

• 1:06:52Speaker 01

  And and yeah, forty eight hours total total time out of my life, but forty hours of the delay.

• 1:06:58Chris Williamson?

  Fuck.

• 1:06:58Speaker 01

  So I was just like.

• 1:07:00Chris Williamson?

  So the challenge here, Chris, is to spot the.

• 1:07:03Speaker 01

  The scoby.

• 1:07:03Chris Williamson?

  The scoby problem epicenter of this.

• 1:07:05Speaker 01

  Okay.

• 1:07:05Chris Williamson?

  Right, I mean, the problem first would have been that he decided to use Skyscanner dot like.

• 1:07:11Speaker 01

  Biz.

• 1:07:12Chris Williamson?

  Or something.

• 1:07:13Speaker 01

  Biz, the the I think the the mistake was using a budget airline. They're just, I think, just using EasyJet in general was a mistake because it's always, every time I've been on them, again, maybe I've been unlucky, but they've always just.

• 1:07:25Chris Williamson?

  Okay.

• 1:07:25Speaker 01

  Been delayed or cancelled, but um you can go to the airline direct now, the regulations have changed, so you if you have a delay or cancellation, you can reclaim expenses as long as they are within reasonable limits and things.

• 1:07:37Chris Williamson?

  Hmm.

• 1:07:38Speaker 01

  Um, the the online form is annoying, but anyway, you can do that, you can then also try and claim for um delay. If they accept responsibility, they will give you six hundred and forty euros per person that was delayed. But it's although it's scaled down depending on the mileage, if it's rejected, but you still feel like you have a case, you can just go to one of these like, I think I use like myflightdelayed dot com or something. They take a twenty to thirty percent fee, but it's well worth it because they just they're just solicitors that have got economies of scale. They will just handle all of that stuff and just send you the.

• 1:08:16Chris Williamson?

  The money and take the cut.

• 1:08:18Speaker 01

  So so because also it's one of those perfect situations where the incentives are aligned, like they are, they are backing you because they get their commission, so. They're they're really fighting your corner.

• 1:08:31Chris Williamson?

  Is it just for flights or is it anything?

• 1:08:33Speaker 01

  For flights, flights only, and you can claim up to six years later from a delay, so if you so if you've had a delay of more than three hours, then.

• 1:08:43Chris Williamson?

  What?

• 1:08:44Speaker 01

  That although annoyingly, a lot of the time, the the flights will be delayed two hours fifty minutes because.

• 1:08:49Chris Williamson?

  So they know what they can play around with. I tell you what's interesting is when the I had four flights on Tuesday, a single day to and from Dusseldorf. And um.

• 1:09:03Chris Williamson?

  Three of them departed late, all of them arrived on time.

• 1:09:07Speaker 01

  Yes.

• 1:09:08Chris Williamson?

  They're really able to put their foot down a bit quicker.

• 1:09:11Speaker 01

  They're trying to catch up in the air, don't they?

• 1:09:12Chris Williamson?

  It wasn't even just, well, it can't have been that the whole one, unless the wind's like in three different directions.

• 1:09:18Speaker 01

  The pilot just pedals really fast.

• 1:09:21Chris Williamson?

  Yeah, that's, that is it, isn't it? Uh, Johnny, have you got one? Not really. All right. Give me a moment, give me a moment. Okay, I've got, I've got shitloads, mate. I've got a big, big pot of life hacks. Big, big pot. Um, if you are travelling to Canada from the US, which many people may do, go to US first and then decide they're going to head to Canada thereafter. Uh, US citizens and Canadian citizens have a deal whereby they can travel freely between the countries. If you are foreign, you need a separate visa to enter Canada, even if you're in the US. And I discovered this.

• 1:10:01Speaker 01

  Foreign.

• 1:10:02Chris Williamson?

  If you're not, if you're not native to America or if you're not holding an American or Canadian passport, you require.

• 1:10:10Speaker 01

  If you're someone who racist taxi code dot limited would.

• 1:10:13Chris Williamson?

  Say something about, yeah, exactly. Um, so, yeah, I, I discovered this in Norfolk Airport. When I tried to check into my flight to get into Canada, to depart, to leave to Canada. And they said, it's not letting us check you in, it's not letting us check you in. I was like, I don't know why I've got my Esther and they were like, oh, have you got your sester or whatever it is, it's something else. I can't remember what it's called. And, uh, I was like, no, what's that? And they're like, oh, you, you might need to just check if you can do it. Sure enough, couldn't. Flip side of that, good, good thing about it is, um, if you arrive at the airport before your flight is ready to depart.

• 1:10:55Chris Williamson?

  And are delayed for this reason or a couple of other reasons, they will put you on an equivalent flight. If you can get the situation sorted within three hours. And I got the situation sorted in an hour and a half. So as I was sat there and they said, you can't go, and I was thinking to myself, shit, I need to go up there to see Dr. Stuart McGill, my onward flight to the UK is from Toronto, Canada in like forty eight hours. So if I don't make it to Canada by then, can I drive through Canada so I can get my, I'm gonna have to buy another flight home from a different place. Plus I paid for this flight to go see Dr McGill and I'm not going to go get to see him. Fucking nightmare, but issued, uh, applied for the visa really quick online, said, here I am.

• 1:11:37Chris Williamson?

  Hi, hello, rang them and said, hi, I'm a person who needs a visa, can you please sort it out? And yeah, ninety minutes later, they emailed it over.

• 1:11:45Speaker 01

  Wow.

• 1:11:46Chris Williamson?

  And that was at like six in the morning, like six or seven.

• 1:11:49Speaker 01

  So they have an on-call visa.

• 1:11:52Chris Williamson?

  It was just an, it was an online thing. I just said, is there a way of you being able to expedite this? And her response in typically polite Canadian fashion was, we'll always do it as fast as we can. And I was like, well, if there's a sentence that's gonna make me feel better, it's that you'll always do it as fast as you can. I mean, but yeah, if you're in, if you travel to America and are planning on going to Canada during that trip, you require two separate visas.

• 1:12:16Speaker 01

  So get a Cester.

• 1:12:17Chris Williamson?

  Get a Cester. It's definitely not that. It's somewhere else. Canadian Esther, yeah. Let's go. Have you got one?

• 1:12:23Speaker 01

  So this is a dad hack.

• 1:12:26Chris Williamson?

  Oh, nice.

• 1:12:26Speaker 01

  Uh, polygrip, you know, the little, um, the tablets, polygrip tablets that are used for cleaning dentures. Work really well to descale your toilet.

• 1:12:38Chris Williamson?

  Okay.

• 1:12:38Speaker 01

  Keep a tube of them next to your toilet. If your toilet gets scaly, stick one of them in, fizzes up, leave it in for a while.

• 1:12:45Chris Williamson?

  Why not? Does domestics not do this?

• 1:12:47Speaker 01

  Bleaching. Domestis sometimes does.

• 1:12:49Chris Williamson?

  You've got to bleach more consistently than infrequently when you would, if you were to do this.

• 1:12:53Speaker 01

  I'd imagine so. There is also, I mean, I've, I've gone on a bit of a toilet descaling journey recently. Um, there's one fluid that I forgot what it's called, that's great, like hardcore scale. Leave it in overnight and it just wipes all, wipes the whole thing off. But recently I got a preventer. Which is like the apple a day, keeps the toilet scale away. Um, you put it in the cistern of the toilet and it's a magnet, it's a magnet with some, with a grill on it.

• 1:13:20Chris Williamson?

  Okay, it just dispenses the right amount of fluid into the thing.

• 1:13:24Speaker 01

  Yeah.

• 1:13:25Chris Williamson?

  Do you have a scary, very scary toilet?

• 1:13:26Speaker 01

  Yeah.

• 1:13:27Chris Williamson?

  You do seem to have, I think you must have hard water in.

• 1:13:30Speaker 01

  Possibly.

• 1:13:30Chris Williamson?

  Sandyford pubs.

• 1:13:32Speaker 01

  Yeah, so I got very soft hair after a shower, very soft like.

• 1:13:35Chris Williamson?

  Maybe that's where all your estrogen's coming from.

• 1:13:40Chris Williamson?

  Very estrogen-y, yeah. Well, I mean, the, the, the ultimate hack for that is just, I think we did this episode one or two, get a cleaner. Fucking hell, man. Like, the first thing, this is actually a bit of advice, I can't remember whose book it is, but it's on. How to run a, a small studio gym and their advice is the first second member of staff that you should get is a cleaner.

• 1:14:03Speaker 01

  Yeah.

• 1:14:04Chris Williamson?

  Um, and I couldn't, you know, but ahead of getting a gardener or getting someone in to do anything else in your house, just get a cleaner in.

• 1:14:12Speaker 01

  Hmm.

• 1:14:13Chris Williamson?

  And if you get fortnightly clean, I reckon at a push, you could probably get away with monthly. But if you get fortnightly clean, I've found three fairly messy hairy blokes living in a house. For four years with people coming and going and this, that and the other. There's been essentially no degradation of.

• 1:14:38Chris Williamson?

  There's been essentially no degradation of any of this stuff. You know, there's not been a build up, like a immanageable build up of.

• 1:14:44Speaker 01

  Hmm.

• 1:14:44Chris Williamson?

  Lime scale or mould or dirt or anything. Everything has been kept at a manageable level of cleanness, which hasn't, what? Come on, you're gonna have to tell me that.

• 1:14:55Speaker 01

  So like I, I've had bad luck with cleaners, like Chris recommended a cleaner. They came around, assessed the house, said great, we'll be in touch. Never heard from them.

• 1:15:05Speaker 01

  It's not my job to chase up. Yeah, well, they, they should be.

• 1:15:08Chris Williamson?

  Look what you did. What did you do? You went to racist taxi company. And you said, is there anyone that you hate that can clean my house?

• 1:15:15Speaker 01

  They were like, oh, yeah. So, so never heard from them again. And it was my fault apparently as the customer for not chasing up the seller of this.

• 1:15:24Speaker 01

  Yeah, so I looked at Bean Limited, um, Bean Limited then.

• 1:15:27Chris Williamson?

  And then Lady Bean came round.

• 1:15:29Speaker 01

  Lady Bean came round.

• 1:15:30Chris Williamson?

  She was Polish, wasn't she?

• 1:15:32Speaker 01

  Didn't, didn't turn up. Second one, tried again and it was like fifty five quid. Where for a house, for a house that normally costs twenty five.

• 1:15:40Chris Williamson?

  Fifty five quid for what?

• 1:15:42Speaker 01

  For a house clean.

• 1:15:42Chris Williamson?

  For a single clean?

• 1:15:43Speaker 01

  Yeah, which.

• 1:15:45Chris Williamson?

  Jesus.

• 1:15:45Speaker 01

  Yeah, so we were just.

• 1:15:46Chris Williamson?

  You've got the Polish cleaner. I have a Polish, I have a Polish cleaner, Chris. I assume there are other cleaners who are Polish.

• 1:15:55Speaker 01

  So, and yeah, and, and this is like normally twenty five quid for a, a small flat. So I was like, right, I'm not using her again. Third one, they took my lighters and they um they like the house stuck of smoke because I kept going for tabs and just like. And so I was like, right, I'm not using that cleaning company again. And so I got my assistant to source different cleaners and go and contact an agency. Spoke to the agency, wasted more time. They were like, yeah, we'll arrange a cleaner for you. It's next Tuesday, ten a m. They arrived and it was the previous cleaner that they'd somehow like um.

• 1:16:29Jonny?

  Called the smoking one.

• 1:16:30Speaker 01

  Yeah.

• 1:16:33Speaker 01

  Subcontracted out this other company because they were like, oh, we and so they turned turned up again.

• 1:16:38Jonny?

  It was a bit with the moustache.

• 1:16:41Chris Williamson?

  Hello there.

• 1:16:42Jonny?

  Hello.

• 1:16:42Chris Williamson?

  I've come to clean your toilets.

• 1:16:45Jonny?

  Were they on someone else's shoulders with a big, long brown coat with a fake nose on?

• 1:16:49Speaker 01

  I'm like, damn it.

• 1:16:49Chris Williamson?

  I've never been here before.

• 1:16:51Speaker 01

  But but it was them, but more expensive because it was plus the commission, the commission that the uh the the agency had charged on.

• 1:17:00Jonny?

  Wow.

• 1:17:01Speaker 01

  So it just keeps looping, looping back around.

• 1:17:03Jonny?

  How many, how many cleaners did you?

• 1:17:05Chris Williamson?

  One.

• 1:17:05Jonny?

  Me, so me too.

• 1:17:07Speaker 01

  Never got back in touch with me. I'll have to get in touch with your cleaner this time.

• 1:17:09Jonny?

  Well, yeah. You're not like yours either. You're not a fan of your cleaner.

• 1:17:12Speaker 01

  Dimesters.

• 1:17:13Jonny?

  This, this, yeah.

• 1:17:14Speaker 01

  Let me get you all on a Keely.

• 1:17:15Jonny?

  There's, there's diff, I have difficulties, things get lost in translation.

• 1:17:18Speaker 01

  Because she's that busy.

• 1:17:20Jonny?

  Because she's great. Audio broadcast, I'm quite jealous of audio broadcast setup, so he's not on hourly rate. He basically has like a team of cleaners who come in once a fortnight. It's a company, team of cleaners coming once a fortnight.

• 1:17:31Speaker 01

  They do the complex.

• 1:17:32Jonny?

  I don't know whether they do the complex.

• 1:17:34Speaker 01

  Oh, okay.

• 1:17:34Jonny?

  I think he pays them individually, but it's a, it's a fee and they just, it's as long as it takes.

• 1:17:39Chris Williamson?

  Same as mine.

• 1:17:40Jonny?

  Is it?

• 1:17:41Chris Williamson?

  Yeah.

• 1:17:41Jonny?

  So mine's hourly.

• 1:17:42Chris Williamson?

  Oh, mine's forty pounds.

• 1:17:43Jonny?

  It ends up being the same.

• 1:17:44Chris Williamson?

  And mine's forty pounds every two weeks. And she comes and the house is spotless. And if it's really dirty one week then, and there's shitloads of washing to do or whatever, then she does that. And if.

• 1:17:56Jonny?

  Does she put clothes in the washing machine?

• 1:17:57Chris Williamson?

  No, but she'll fold and put away any clothes that are out. She does washing up though. Um.

• 1:18:02Jonny?

  Right.

• 1:18:02Chris Williamson?

  Which.

• 1:18:03Speaker 01

  I'd love to find a housekeeper as well.

• 1:18:05Jonny?

  Mine doesn't do the washing. I'd like, I'd like the washing done. That is my least favourite thing.

• 1:18:10Chris Williamson?

  Get your mum to do it. That's my solution.

• 1:18:11Jonny?

  I hate.

• 1:18:12Chris Williamson?

  Get your mum to do it. Life hack. Get your mum.

• 1:18:14Jonny?

  Wet clothes.

• 1:18:15Speaker 01

  Oh, yeah. Well, just, do you not have a dryer?

• 1:18:17Chris Williamson?

  Do you not have a girlfriend?

• 1:18:18Jonny?

  I, I do, and she does a lot of it, but I still get left with some bits.

• 1:18:23Chris Williamson?

  How many, how many baskets? What's the ratio?

• 1:18:28Jonny?

  Probably one, every one I do, she'll do five, four or five.

• 1:18:32Speaker 01

  Okay.

• 1:18:34Jonny?

  The thing is, is that whenever I, I'll offer to help and I'll do something, but I'll do it wrong. And that's not on purpose, like that is me trying my best. I was just not quite have followed the.

• 1:18:48Jonny?

  Oh, I tried, I tried to do it and you didn't want me to.

• 1:18:51Speaker 01

  So, something I'd, I'd love is in someone's Indian grandmother to just, to come and make a big part of like biryani or something.

• 1:18:59Jonny?

  Yep.

• 1:19:00Speaker 01

  And just sort, sort my.

• 1:19:01Jonny?

  Have you had an experience with like Indian?

• 1:19:04Speaker 01

  I just, they're, they're very, like really industrious.

• 1:19:07Jonny?

  Very maternal.

• 1:19:07Speaker 01

  Make, make a great.

• 1:19:10Jonny?

  Probably wearing a frock, like a kind of a big oversized. They, they just, it's something that they actually like feed off, it's like passion. They just ooze estrogen, they'd be bad for your estrogen there. Well, I'd like, I'd like like a C O O for my life, like a chief operating officer for my life to just deal with. Jonathan Wotten Limited. All of the like, the operations. Yeah. And all I wanna do is just what I want to do. Be, I just wanna exist.

• 1:19:35Speaker 01

  To do your, your core activity.

• 1:19:37Jonny?

  Yeah, I just want all of the other stuff, my, the support functions for me to just be sorted brilliantly. You know what you should do? You should upload yourself to Teachable, cause they have integrated. If I could, Chris, I would have already done it. I know. Less Doing by Ari Meisel. He's the closest guy to this. He has created a manual of himself.

• 1:19:55Speaker 01

  Hmm.

• 1:19:56Jonny?

  All the things he does.

• 1:19:57Speaker 01

  I don't agree with his approach to email though. You know, we were saying earlier about how many times he checked email.

• 1:20:03Jonny?

  Hmm.

• 1:20:03Speaker 01

  Um, he checks it several times an hour.

• 1:20:07Jonny?

  It's his to do list, isn't it?

• 1:20:08Speaker 01

  But yeah, like it kind of responds to things as they come in and then other things he does in bulk.

• 1:20:13Jonny?

  Very fragmented.

• 1:20:14Speaker 01

  Yeah.

• 1:20:14Jonny?

  We don't agree with it, but that's probably what we all do.

• 1:20:17Speaker 01

  Well, yeah.

• 1:20:18Jonny?

  So. Ari's just accepted that that is reality.

• 1:20:21Speaker 01

  Yeah.

• 1:20:21Jonny?

  Yeah.

• 1:20:23Speaker 01

  Yes.

• 1:20:23Jonny?

  Anyway, I think, I think that's probably, we're probably done. I mean, I've got.

• 1:20:28Speaker 01

  Good episode.

• 1:20:28Jonny?

  I've got.

• 1:20:29Speaker 01

  Out, aren't we?

• 1:20:29Jonny?

  Well, no, mate, I've got loads left.

• 1:20:33Chris Williamson?

  You need to, can, for the next one, first off, here we go. Can anybody who is listening that wants to submit a life hack to save Johnny on the next episode? And not, it's not a stealing one, not how to burgle better. Will Robertson, do not worry mate, I've got you. If Costa come after you, we'll sort them out. Um, yeah, anyone, anyone who wants to help Johnny by submitting a life hack, put it in the comments below or send it to at Chris Will X, wherever you follow me. Uh, other things, Totum Performance, massive thank you to them for supporting this podcast. Don't forget that you can get seven days of free programming from them. Just head to totalperformance.co.uk or the link is in the show notes below. Uh, what we're gonna do next? Thank you to Dean.

• 1:21:15Chris Williamson?

  Thank you to Dean for being Video Guide Dean. Thank you very much. Oh, not quite tense. When did they become the? But he edited, he edited them all. So whether Dean filmed. The first one videoed. Yep, all of them have been videoed. And even the ones that aren't videoed, that are audio only, have had to have an equaliser, graphic equaliser made for them. Yeah, yeah, yeah. They've been deemed. Done, gone, been deemed. Been deemed. You've been deemed. What are we doing next? Um, what is? Question. What is fitness? Business Principles 103. Um. I'm gonna do, I fancy. Do you think we can get Business Principles to 110? Wow, that would be, we should make that into a course. Make that into a course.

• 1:21:57Chris Williamson?

  Yeah, it'll get to 104, then we'll realise we should have been charger. I don't know if this is going to internet. Terrifying. Yeah, and then you'll have to pay for it. Behind a paywall. Anyway. Like, share, subscribe. You know what to do. Thank you very much for tuning in. Okay. Goodbye then. Goodbye then.