Life Hacks 210

Jonny & Yusef from Propane Fitness join me for another Life Hacks episode. Sit back & enjoy as we run through our favourite tools, apps, websites, strategies & resources for a productive and efficient life. Expect to learn the best sleep supplements we've found, Jonny's best new app for tracking your diet, how to beat procrastination, where to find the secret Pret a Manger in Heathrow Terminal 5, how to never lose your way during a speech again and much more... Sponsors: Get 10% discount on all Gymshark’s products at https://bit.ly/sharkwisdom (use code: MW10) Get the Whoop 4.0 for free and get your first month for free at http://join.whoop.com/modernwisdom (discount automatically applied) Get 20% discount on Cured Nutrition’s CBD at https://curednutrition.com/modernwisdom (use code MW20) Extra Stuff: Access Propane's Free Training - https://propanefitness.com/modernwisdom Do an annual review - https://chriswillx.com/review Use a redlight lamp BlockBluLight - https://www.blockbluelight.co.uk/collections/red-light-therapy-panels/products/red-light-therapy-powerpanel-mid?ref=PROPANE Remember the server’s name Rotate your training days Eat the most boring meal of the day post-workout Multiple gym memberships Use Cronometer - https://cronometer.com/ Use Athletic Greens - https://athleticgreens.com/modernwisdom Use MacroFactor - https://macrofactorapp.com/ EatThisMuch.com Theraband Flexbar - https://amzn.to/3jGulq0 Hack Productivity With The Zeigarnik Effect by leaving sentences part-finished. Andrew Huberman’s Sleep Cocktail - https://www.livemomentous.com/products/sleep-pack Reset the context if you lose your way during a speech Every other day caffeine use Turn boring tasks into a game by creating arbitrary deadlines Norlo Lightly Caffeinated Coffee - https://norlocoffee.com/ Houjicha - https://amzn.to/3VA7SIv Install a USB charger in your bathroom Use a safety bar Bring your dumbbells up overhead during lateral raises Use as little weight as you need Access Spotlight from the homescreen by swiping down 2nd pret at Gate A3 Heathrow Terminal 5 Sneak into the business lounge South at Heathrow Terminal 5 Brass Against on YouTube - https://www.youtube.com/@BrassAgainst Always ask for room turn down in a hotel when checking in Watch Knives Out Glass Onion Watch Devil’s Hour Watch Treason Watch Litvinienko Watch The Night Manager Watch The Suspect Subscribe to Coffeezilla Subscribe to MelodySheep Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom #lifehacks #fitness #caffeine - 00:00 Intro 01:22 Do An Annual Review 07:03 Red Light Therapy Box 13:22 Remember Your Server’s Name 16:51 Rotate Your Training Days 18:42 Eat Your Most Boring Meal Post-Workout 20:48 Have Multiple Gym Memberships 25:11 Cronometer, MacroFactor & Athletic Greens 30:56 Theraband Flexbar 36:25 Leave Sentences Part Finished 39:26 Huberman’s Sleep Cocktail 49:24 How to Recover in a Speech 51:43 Use Caffeine Every Other Day 56:12 Gamify Mundane or Difficult Tasks 1:02:00 Jonny’s Decaffeination Routine 1:04:52 Install a USB Socket in the Bathroom 1:08:15 Use a Safety Bar 1:17:15 Scroll Down to Use Spotlight 1:18:18 Heathrow Hacks 1:20:49 Brass Against on YouTube 1:22:37 Use a Nose Strip 1:27:39 Request Room Turn Down Service in Hotels 1:29:10 What the Guys Have Been Watching 1:42:57 Where to Find Jonny & Yusef - Get access to every episode 10 hours before YouTube by subscribing for free on Spotify - https://spoti.fi/2LSimPn or Apple Podcasts - https://apple.co/2MNqIgw Get my free Reading List of 100 life-changing books here - https://chriswillx.com/books/ - Get in touch in the comments below or head to... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx Email: https://chriswillx.com/contact/

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

• 0:00Speaker 00

  If you have a nose like me, you might think, surely the size of those colossal nostrils doesn't need more assistance.

• 0:06Chris Williamson?

  Cavernous. Opening them up requires you to put a land registry down so that you can walk through.

• 0:11Speaker 00

  You have to get planning permission.

• 0:12Jonny?

  Planning permission.

• 0:16Chris Williamson?

  Did you have to get one for Arab-sized noses?

• 0:18Speaker 00

  Yeah, you have to tick your ethnicity as you select the order.

• 0:22Jonny?

  I can't tell if you're joking. Are you joking?

• 0:24Speaker 00

  I mean, how racist would that be?

• 0:27Jonny?

  I didn't think on this episode of Life Hacks, I would be the only one here without a pack of nasal strips to hand.

• 0:35Speaker 00

  Good face, Chris. That's the makeup face.

• 0:41Chris Williamson?

  If you're not familiar with this, Life Hacks, it's the longest series that we've done on modern wisdom, tools, techniques and tactics for a productive and efficient life. We do a roundtable. Each of us proposes something that we've fallen in love with over the last few weeks about how to create a perfect toasted sandwich, or get out of a parking fine, or a brand new seat that you can sunbathe in appropriately naked while your neighbours can't see, whatever it is. And then the other two will critique or go and buy it immediately on Amazon. Links to everything we talk about are in the show notes below. And as is tradition, even in 2023, Jonathan, there is a hot potato for you there, my friend. What have you got, life hacks wise?

• 1:22Jonny?

  Those fake life hacks that you just reeled off all sounded fantastic.

• 1:26Chris Williamson?

  We should. No, you did one about toasted sandwich. You did one about how to create the perfect toasted sandwich about two and a half years ago, yeah.

• 1:33Jonny?

  My god. I can't even remember my own life. I should maybe go back and be like, wow, what a great idea.

• 1:37Chris Williamson?

  Yeah, exactly.

• 1:39Jonny?

  So my first one, well, you might, you'll probably want to change what I say when I say this, based on an email I received from you very recently. I was gonna say, given the time of year, given what everybody will be doing, given it's the first one, it's one everyone listens to, the, some sort of annual review process. So we've all used the Chris Sparks annual review, but I believe, Chris.

• 2:08Jonny?

  Do you have your own now?

• 2:09Chris Williamson?

  I have taken a menage a trois from a bunch of different productivity thinkers. David Perel, Chris Sparks was heavily influential, some stuff from the Six Minute Diary, some other shit that I picked up online. And yeah, if you want to go and get that, you can go to chriswillx.com/review. It is not too late to do an annual review, even though it's the start of January. You can go and do that. It'll help you to go back over your last year and set goals for the new one. But yes, 100% doing an annual review.

• 2:40Chris Williamson?

  Super, super important. Why do you do yours?

• 2:44Jonny?

  I think the, well, I think everybody tries to set, people try to set like resolutions and goals and things like that. I think the review process. Some of the questions that I like going over the most are like, what are the, what things in the year made you most happy? What things in the year did you enjoy doing the most? Who did you like spending time with the most? And then almost sticking those things in your calendar straight away. So like trips away, places you went. Hobbies you picked up, things you stopped doing. It's just such an easy way, like things you would maybe, if you don't have a time to sort of sit and formally look back on a period of time and think, you know, what should I do more of, do less of, add back in again? You can sometimes go years and think like, oh yeah, I remember when I used to, I remember when we did that, that was really good fun. We should do it again.

• 3:28Jonny?

  So that, that sort of process, looking through your camera reel when you're doing it, looking through your calendar when you're doing it. Looking through message history and stuff with people. Always to bring up prompts that you would maybe just, they would just drift into your past and you'd forget. And then doing that before you set any goals or targets or resolutions for the year, really helpful. But I think following something that's guided specifically, that's the reason I mentioned it. So I think sitting with a blank document and reviewing your year, very difficult to do. Having kind of guided questions or prompts. Very, very useful.

• 4:02Chris Williamson?

  There's a section that I stole from David Perel that goes in the review that I talked about, where he has a favorite memory, favorite new city, favorite new song, favorite live show, favorite sex, like favorite interaction with an animal, like

• 4:17Speaker 00

  Hopefully not the same thing.

• 4:18Chris Williamson?

  Yeah, perhaps. You'd hope not. But having that down is just, especially after you accumulate a few years of those, there's things that you'll definitely have forgotten that you've done. And you go back and you go, fuck, remember when we did that thing and I fell in love with zoos for six months?

• 4:33Speaker 00

  I think that's the key. You know, you said, Johnny, about things fading into the murky past and then you look back, you know, oh, yeah, like, this is why you just got to write stuff down. And there's no, there's nothing that will substitute for just physically going through a process and writing it down. Otherwise, like, if you just think, oh, yeah, my goal's this, guarantee in a year's time, you'll have forgotten that it was even a goal. And you end up with one of two situations. Either you've totally smashed the goal and you look back on it and you're like, wow, I can't believe that was actually something I really wanted to hit. And now I've blasted straight past it because it seems so mundane. And if you just said that verbally, you would have forgotten and you would have, wouldn't really felt like there was much progress. Or you set the goal and you didn't get anywhere near it. And you look back and you go, I'm an utter twat for having not done anything to move

• 5:18Speaker 00

  towards that goal. Right, let's refocus. Let's do it properly this year.

• 5:23Chris Williamson?

  The other reason that you've got to do the review first before you set the goals is the goals manifest, they grow out of the review, right? If you end up setting a bunch of goals that help you to achieve a thing, which this year you looked back on and reflected as a negative experience, like, I hate my time working on statistics and I want to move more into the creative realm. My goal for next year is to get another statistics qualification because you haven't realized that statistics makes you miserable. You end up circling this sort of liminal purgatory of always doing the same thing badly.

• 5:55Jonny?

  And I think like the whole 80/20 analysis of why things are good or why things are bad. Let's say you've had a really good year in your career, for example. One of the questions in the review I was doing was saying, like, which habits do you think, if something's gone well, which habits do you think were responsible for that? Which actions were responsible for that? And when you really sit and think about it, it's usually stuff that you're like, oh, yeah. Probably just this.

• 6:19Speaker 00

  What was yours?

• 6:21Jonny?

  So things like consistent sleep routine, like this year, because I've been over to the US a couple of times and had my sleep like forced out of a rhythm for a few times. I think realizing that the days where I've struggled in general with anything like training, productivity, concentration, anything, is just when my sleep is thrown out. So just a, I know it's such a, it's like grandparents style advice, isn't it? Like get, get your eight hours in, but I think just a reminder that like when things have gone well for me this year, my sleep's been really, really good.

• 6:58Speaker 00

  Nice.

• 6:59Jonny?

  For example.

• 7:00Speaker 00

  Uh, Yusef, what you got?

• 7:05Speaker 00

  You are, you might not be able to see it there. See that little white box in the background? Yes, what is it? Leaning against the other white box, which is also a life hack. What, what's the first one? First white box is a red light therapy box. So that's from a company called Block Blue Light. Um, we have a, we have a discount code as well, which is just propane. But it's a way to offset the, something you, you just mentioned before we started, Chris, which was that it's two thirty and it's starting to get dark in December in the north of England. So this is not quite a sad lamp.

• 7:44Speaker 00

  It's the other spectrum of, of red light, uh, which you can't, you, you only get from sun exposure. It doesn't tan you. It has a completely different mechanism of action. Uh, these boxes do both red and infrared. And I recently did a review looking at how it affected my blood parameters, my inflammatory markers, my immune markers and all that stuff. And surprisingly, it, because it seemed really gimmicky and really biohacky to China red light box. But the data is actually really compelling. Uh, and there's just multi-system benefits across immune, endocrine, mood, muscle recovery, just so much stuff from red light therapy.

• 8:28Speaker 00

  Buying a box is way more cost effective than going to a clinic that does red light therapy for seventy pounds a session or something, because that thing costs about three, four hundred pounds. And it'll obviously last you forever. So by the time you've had five treatments, you've broken even. So I think in terms of easy win, red light box is the one.

• 8:49Chris Williamson?

  What's your protocol for using it?

• 8:52Speaker 00

  10 minutes, front and back. So there's different protocols depending on the strength of the the light and how far away from your sitting and how deep the tissues are that you want to treat. So there's lots of variables to play around with. I've got a kind of a rough guideline on the video as well, but there's a book by Ari Witten, who goes deep with it, like really.

• 9:14Chris Williamson?

  What's the TLDR? Just tell us what we need to know.

• 9:17Speaker 00

  The TLDR is 10 minutes front and back. I think unless you've got a particular area that you're looking to treat, and then then you've got to consider like distance and wavelength and power transfer and all that stuff.

• 9:29Chris Williamson?

  Why use a red light lamp and not a sad lamp?

• 9:34Speaker 00

  Sad lamp, different mechanism. So.

• 9:37Chris Williamson?

  Should you be using both? Can you get something? Is there such a red light and sad combination? For the people that don't know, that's seasonal affective disorder lamp. It's like a super bright lumen thing that's supposed to give you. That's more circadian rhythm, melatonin cortisol mechanism, right?

• 9:52Speaker 00

  Yeah, so that that's more to wake up in the morning. So if you if you went like if you're living somewhere in like Finland or Iceland or something and you you go out and there's just barely any sun, then you might you might need a sad lamp. But generally, sad is on the blue light spectrum. And I think we're already getting more than enough blue light from staring at screens all day. So personally, that's not something I would invest in. And then red light therapy is less to do with circadian regulation. It's more the kind of other benefits that you get from from it's cellular hormesis, melatonin mediated effects.

• 10:29Chris Williamson?

  What did your blood markers say?

• 10:32Speaker 00

  To be honest, they went from normal to normal, which I'm quite pleased about. There are people who have, in the data, there's dysfunctional thyroid that has normalized and actually people coming off thyroxine entirely, which I think is insane from using red light therapy on the thyroid in a targeted way. My inflammatory markers went down a little bit. I think my testosterone went up slightly, but not enough for me to say, oh yeah, it was definitely that that caused that.

• 11:00Chris Williamson?

  I also heard that certain types of red lamps don't actually produce the right type of red light. I'm going to guess that you've checked to make sure that the particular brand that you're using isn't just a red bulb.

• 11:14Speaker 00

  Yeah, that's a very good point. So there's a lot of cheap red light boxes that just shine a red light and you think, oh yeah, that'll do. But there's specific wavelengths and power levels that you need. And a lot of the Chinese manufacturers will just produce something that looks like it's good and sell it for cheap. The manufacturer of this guy, I had a long chat with him and podcast where he goes into the process and the different kind of testing kits that he's got at home when he goes to China and Taiwan and discusses the specific specifications that he wants of the bulbs and makes sure that they are within the therapeutic range.

• 11:53Chris Williamson?

  Very nice.

• 11:54Jonny?

  Just to add, it's something that sounds pretty woo woo, doesn't it? Like, it sounds a bit strange sitting in front of a red light. I have been doing it, but I do 20 minutes all on my front because I can't be bothered to turn around halfway. It just feels nice. So I just do it while I meditate in the morning. Like, sort of, technical benefits aside, I think if something feels nice and is a pleasant thing to do and makes you feel good afterwards, you probably keep doing it.

• 12:20Speaker 00

  You know, when you sit in front of an open fire?

• 12:23Jonny?

  Yeah, a similar feeling.

• 12:23Speaker 00

  It feels really wholesome. I mean, it's the same thing. Like, open fires radiate red and infrared as well.

• 12:30Jonny?

  Fantastic.

• 12:31Chris Williamson?

  I've got something down there. I can't see what it's called. No, not the fucking goose on the bed. I've got a red light over there. Uh, I got a, I got a pocket one, um, which is three by four. So it's only like you would be able to carry it in a bag. Uh, and I really enjoyed that as well, sitting down and just having that on me. So I'm all for trying it. Uh, what's the company that you suggested and what's the code?

• 12:57Speaker 00

  Block Blue Light and the code is propane.

• 13:00Chris Williamson?

  Cool. So and what's that get you off?

• 13:03Speaker 00

  That's like I see 10, 10% off, I believe. So there's, they have a UK and a, and a US, New Zealand, Australia website.

• 13:10Jonny?

  It's the same company. A while ago, I mentioned I bought some red light glasses that worked. Same, same brands. If you want to pick some, pick up some of those that actually work as well, they are the same. It's the same manufacturer.

• 13:21Chris Williamson?

  Cool. All right. So my one, uh, this I used while I was in Vegas the other week and it is remember the server's name. So the server will always come over and introduce themselves or they'll usually have a, a name badge on. And it just makes such a difference. Being able to shout your server's name across a crowded room means, and using it consistently as well. Thank you, Brittany, or thank you, whatever it is, means that you're going to get served first. You're going to probably get your drinks brought over, uh, and make sure it's going to be in the nicest glasses. Make sure it's going to be using, you know, everything is going to be done to a better standard. If you remember their name, it means that you can get their attention when you need to check, when you need to do whatever.

• 14:02Chris Williamson?

  And it just actually feels quite polite. So I just, it shocked me how much I hadn't bothered to remember the server's name. And it also shocked me how much of a difference it made in a crowded Las Vegas strip hard rock cafe. At 8:00 PM at night on a Saturday, it surprised me how much of a difference it made. So remember the server's name.

• 14:22Speaker 00

  Nice. How, how much has your attitude to tipping changed since you've gone stateside?

• 14:28Chris Williamson?

  You're strong armed into it, frankly. It's a struggle session. And I mean, I, I once went to a venue where I tipped the serving girl. I want to say 15% on a pretty large bill. So it's maybe 15% on a 50 buck round of drinks. And she looked at the paper. Printed a new receipt out, turned it back around, pushed it toward me and said, "Let's try that again, shall we?"

• 14:52Jonny?

  Wow.

• 14:53Chris Williamson?

  Like, she was quite, she was quite sassy, so it was like funny or whatever in any case, but yeah, that, that happened, so.

• 15:00Speaker 00

  Even with a high sassometer, that is cheeky.

• 15:03Chris Williamson?

  Sass through the roof, man. Yeah, but it's, it is what it is.

• 15:07Speaker 00

  It's not really a tip then, is it? If 15%, and they're like, "Oh no, that's not good enough, sorry", then why, how is it optional?

• 15:13Chris Williamson?

  Well, they'll do, a lot of the time now, they have these iPads that pivot two ways. So the iPad is both the till for the server to use, and this is the same in Starbucks, in a bunch of, you know, whatever restaurant or quick use cafe, during which the serving staff have had zero input to do with the creation or service of your food. They've put it into a bag. It's like, look, if you heat up a toastie, do I, is that 5%? Is that 10%? But they'll flip it over and on it, there's preset levels, sometimes like 15, 20, 25, custom, and they preset the numbers. So if it starts 20, 25, 30, and you go, "Well, if I go into custom and then say nothing",

• 15:56Chris Williamson?

  and then usually there's a queue of people behind you that can all see over your shoulder what you're about to press, then you've got to sign your name.

• 16:02Speaker 00

  How much of a stingy bastard you are.

• 16:02Chris Williamson?

  Yeah, exactly.

• 16:03Speaker 00

  I hate it.

• 16:04Chris Williamson?

  Very much a struggle session.

• 16:05Speaker 00

  Just how much I want, I need to pay. Like, don't give me options.

• 16:09Chris Williamson?

  Look, it is what it is. Johnny, what you got?

• 16:12Jonny?

  Okay. I was just thinking about my, my tipping experience in Hawaii. It's very, very similar.

• 16:17Chris Williamson?

  What happened?

• 16:19Jonny?

  Well, just, just that, the iPad thing, like the fixed, I don't remember there being a custom option. So I can remember standing in an airport in Hawaii, paying $50 for two, like paninis and two coffees in the Starbucks, because it was the only place to get breakfast. So you're $50, 50 quid in basically at that point. And then they twizzle the iPad and go, "How much would you like", not, "Would you like to tip?", "How much would you like to tip?".

• 16:43Speaker 00

  You're thinking, "Getting emotionally blackmailed into paying more."

• 16:46Jonny?

  Yeah. It's just tough. So this one is something I've been doing with training recently. And it's something I've just found kind of my training's been very like bodybuilding focused, like not powerlifting anymore really. And I find like doing three, four sessions a week, the same routine every week, a little bit dull. So I took a four session program. And this is not really, really a life hack, but it's, it's been really interesting for me. It's made training more fun. I take four sessions a week of a training split and do, but I only train three times a week. So every week is different, like it rotates it every week. So every, I think it's like a month to do the full cycle.

• 17:29Jonny?

  That's helpful. And secondly, if you've been training a while, like more than a couple of years, you love, everybody's run into that problem where you can only do an exercise for like three, four times before you're just running up against like hitting the same reps and the same load and it's very, very hard to progress. So taking something and spreading it over like eight, nine, 10 days, extends that cycle and makes it slightly easier to eke a little bit more out of a training program. So you can do it obviously with anything, right? So five days into four, four days into three, three days into two, whatever you want to do.

• 17:59Chris Williamson?

  Are you actually compressing the days down or of a four day split, are you only doing three? Which means that the following week it's back legs and chest. And then the week after that is arms, back and legs.

• 18:10Jonny?

  Yeah. So week one is like A, B, C. Week two is D, A, B.

• 18:15Chris Williamson?

  Yes.

• 18:15Jonny?

  Et cetera. Yeah. And it just keeps it interesting because it feels every week, even though it's, because you know, you kind of build that association of like, well, Monday is the day when I do like bench and then cable fly. And then that no longer exists. So each, each week you're doing a different combination. Tiny change, but has quite a big effect. I found like recovery progression keeps it interesting.

• 18:37Chris Williamson?

  Nice. I like that.

• 18:38Jonny?

  Totally free as well.

• 18:40Chris Williamson?

  Seth.

• 18:42Speaker 00

  This one is from Alice, Dr. Alice, the Vulcanologist, which is to eat the most boring meal of the day post-workout. So the day where you've got the most points to spend, should the meal where you've got the most points to spend should should really be like the evening where you can enjoy it socially. Usually a post-workout meal is kind of a, it's just a utility meal. So have the most boring meal of the day there where you you check all of your nutritional boxes to save some some of the fun calories for later.

• 19:20Chris Williamson?

  Would there not be an argument that if you're eating, you should try and avoid any of the meals being boring? That you don't need to necessarily have boring nutritional meals?

• 19:29Speaker 00

  Sometimes it's unavoidable. If you if you see your your total day is like.

• 19:32Chris Williamson?

  Give me an example of a kind of meal that is unavoidably boring.

• 19:37Jonny?

  You're just having to defend a life hack that is.

• 19:38Speaker 00

  That's not even mine.

• 19:40Chris Williamson?

  You submitted it. You submitted it. You want to stand up for this lady.

• 19:43Speaker 00

  True. Someone who, if you've got micronutrient targets or certain vegetable intake or something, the other way to think of it, though, as you say, is to, if you're going to play around with the goalposts, is to say, just train before you go out for a social meal. And then you can have an exciting social meal with the most calories in post-workout.

• 20:05Chris Williamson?

  What are you doing with your diet at the moment, Johnny?

• 20:07Jonny?

  What am I doing with it?

• 20:11Jonny?

  What do you mean?

• 20:12Chris Williamson?

  Are you tracking anything?

• 20:13Jonny?

  Oh, yeah. So I'm trying to to get down to 89 kilos from 94. So I've kind of done my my weight loss in two phases. So phase one was when I was like 105, took it down to 95. And I was like, right, I'm done with dieting for a while. So from like July of this year just passed, or last year, if you listen to this, to now. And then I'm going to try and get down to sub 90.

• 20:37Chris Williamson?

  Jesus.

• 20:39Jonny?

  Yeah. You should be quite lean at sub 90. But that involves tracking, which actually links to one of my. One of my hacks.

• 20:46Chris Williamson?

  You can have a fight because I've got, I've got one that I've been playing around with since I've been in Austin and it's have multiple gym memberships. So I'm spoiled for choice in Austin with like on it, Training Centre, Atomic Athletes, Lift ATX, tons of gold gyms all over the place. There's this place called Los Campeones, which is like a

• 21:07Chris Williamson?

  dreamland for lifting in. And most of them in big cities, at least that I've seen in America, that are quite competitive like this are about 40 bucks. So it's maybe 40 or 50 bucks to get a good membership at one of these spit and sawdust style bodybuilding type gyms. And my current armoury setup of gyms is one with very broad open and closed times. So that's the commercial gym. Usually for me, that's a gold. It's also the one that's got the quietest atmosphere. It means I can go in and do, listen to stuff, prep for work, usually episodes while I'm in their training.

• 21:45Chris Williamson?

  Then I've got one that I can go and train with my boys, which is Lift ATX. That's spit and sawdust, gangster rap and Slipknot. And that's like a really cool, very social, open gym. That's good. And then the final one is a gym that has group classes. If I need to externalize motivation and that's on it at the moment, or Atomic Athlete would be another one. You don't need to have this entire like armoury portfolio of gyms, but it is good to have at least two, I think. Dean has had this problem since he's been back in Newcastle. He's between Newcastle and Middlesbrough. And he's training at Reebok CrossFit Tyneside, which a year ago he loved and now he's bored of. And he wants to go somewhere new, but a year ago, he really loved Reebok CrossFit Tyneside. And a lot of people, I think, have fallen out of love with their training when what they've done is fallen out of love with their gym.

• 22:30Chris Williamson?

  You just need to be in a new environment with new music, different machines, different people to talk to, different routes to get there. And you would be surprised how much extra energy you can inject into your training if you just train in a new location.

• 22:43Speaker 00

  I like the different moods of workout as well. We've got this type of session where you just need to get it done. You've got other stuff on your mind and then you've got like the social session. And so being able to choose that, it's a lot to coordinate, but. I can see the utility in it.

• 22:57Jonny?

  What does your training look like if you've got like, it sounds almost like different training modalities as well?

• 23:03Chris Williamson?

  Yeah, it is, but it's just moving as much as I can, getting as much sunlight as I can. Not trying to stick to any one program too rigidly and just enjoying training and stuff. So mostly bodybuilding style things, some high intensity stuff, and then two sessions of pickleball a week for kind of outright cardio. And then sitting on the exercise desk when I can, when I remember.

• 23:26Jonny?

  Is the goal just enjoy it?

• 23:28Chris Williamson?

  Be healthy.

• 23:29Jonny?

  Like, yeah.

• 23:30Chris Williamson?

  Be healthy, enjoy it. Put on a good bit of size with Zach throughout the back end of this year, doing bro splits in lift. But we both started to just get a bit lethargic and training got a little bit boring. So we've now added in these group classes on it a little bit.

• 23:45Speaker 00

  This is post-menopausal symptoms.

• 23:47Chris Williamson?

  Oh, again, yeah, I vacillate back and forward, you know, I become pre-menopausal again, and then I go back through it all over again.

• 23:54Jonny?

  I saw you doing some incline bench with Ollie from Bring Me The Horizon.

• 23:58Chris Williamson?

  Did do some incline bench with Ollie.

• 23:59Jonny?

  I was pretty impressed. I think you're doing like 100, 100 kilos or so.

• 24:04Chris Williamson?

  100 pounds.

• 24:07Jonny?

  Oh, was it?

• 24:08Chris Williamson?

  It'll be pounds. Definitely not 100 kilos. 100 kilos per arm?

• 24:12Jonny?

  No, on an incline barbell bench.

• 24:14Chris Williamson?

  Oh, yeah, yeah, yeah, yeah.

• 24:16Jonny?

  So you were doing 100 kilos?

• 24:17Chris Williamson?

  I was, yeah.

• 24:19Jonny?

  I think that's pretty good, Chris.

• 24:20Chris Williamson?

  Thank you. Thank you. We have been lifting a lot this year. We put on a lot of size this year, just eating, but eating like an asshole as well, just eating everything in sight. Like constant desserts. It's not been the highest quality calories. So I'm going to try and dial that back in this year. There's a real difficulty I have blending the mental sharpness I get from intermittent fasting with the lack of physical degradation that I get from having like regular meals that are of high quality throughout the day. I find it very difficult to maintain a good physique whilst doing anything close to a hard intermittent fast.

• 24:53Speaker 00

  Well, Chris, have you thought about having your most boring meal of the day?

• 24:56Chris Williamson?

  [Laughter]

• 25:05Jonny?

  He's got you there.

• 25:05Chris Williamson?

  I knew it was going to come full circle eventually. Right, Johan, what have you got? Give us.

• 25:11Jonny?

  So it's a triple pronged hack.

• 25:14Chris Williamson?

  I love it.

• 25:14Jonny?

  Which is three things in unison. I think I've meant, well, two of them have definitely been mentioned before.

• 25:20Jonny?

  So the first one is something that I actually heard on Modern Wisdom. Recommendation from Derek, More Plates More Dates, which is to take like a standard day of eating. So it's the setup you would normally have on like a regular day. Plug it into something called Chronometer, which is an app that's iOS, Mac app. I'm sure it exists for Android as well. And it just scores you based on your micronutrient profile. So just as an RDA percentage, where are you short on like vitamin C, A, D, K, et cetera? It is extremely difficult to get anywhere close. I don't know whether anyone's ever tried this before. It's something Youssef and I have spoken about. Way harder than you'd think to do that.

• 26:04Jonny?

  The thing, however, it's so cool to see it. So you put in your normal food intake for the day. And then it's got like pre-saved. It's got quite a few popular supplement brands. So you plug in an Athletic Greens serving and everything goes from being like 5%, 10%, 10% to like 300%, 300%, 300%. So first one, first hack is that is like if you are trying to improve your diet in the new year, which so many people do.

• 26:30Jonny?

  I do think it's important to look at the macronutrient and the micronutrient profile. Stick your diet, stick an average day into Chronometer and see where you fall. Second thing is Athletic Greens, still using it, which is a hell of a testament. And then the third thing, which is another tip that I gave a while ago, which is something else I'm still using over a year later, is MacroFactor for tracking macros. That app is getting better every, I mean, they've just done another update. The guys behind that really know what they're doing. And with MyFitnessPal just adding some, making some features premium. If you're finding that annoying, like the barcode scanner now being a premium feature and you want something else.

• 27:11Speaker 00

  Perfect storm. Like MyFitnessPal managed to trip over their own feet at the same time as a major competitor stepped into the ring.

• 27:19Chris Williamson?

  Why not use Chronometer for everything? Why have Chronometer to do macros and MacroFactor for macros?

• 27:26Jonny?

  It's just not got the best database of popular brand items, Chronometer. And MacroFactor is not, it, MacroFactor has micronutrient profiles, but it's not quite as good as Chronometer. So Chronometer is good for like inserting the single ingredients once and like doing that process once. But if I'm going to have like a dinner at a restaurant, the chances of it being in Chronometer are very slim. I tested it because ideally that would be what you would do, right? But yeah, the, the database and also the track, the functionality on MacroFactor is way beyond that. It'll even adjust your macros for you if you want it to.

• 28:02Chris Williamson?

  Is that the thing, when we went for a avocado salad in Heaton a few months ago, Youssef, that you just spoke it into your phone?

• 28:13Speaker 00

  Yeah.

• 28:14Chris Williamson?

  He said, record one avocado salad with an egg and then it just came up and put it in?

• 28:20Speaker 00

  Yeah. So that, I mean, that's a great feature. I feel like we've not even mentioned.

• 28:23Jonny?

  Yeah, I haven't even mentioned that.

• 28:25Speaker 00

  Yeah. So it's got like an AI recognition thing. So you could say, yeah, roast chicken dinner with potatoes and whatever, and it'll, it'll generate it and it'll give you suggested servings. And you go, oh yeah, that's about right. And you can add it in. The, we, I think we have a code for that as well, but it's just for an extended trial.

• 28:44Jonny?

  Yeah, they don't do any discounts sadly. Yeah, they do a seven or 14 day trial. So good.

• 28:51Chris Williamson?

  How much is membership if you want to stick about after that?

• 28:55Speaker 00

  60 quid a year or something like that.

• 28:57Jonny?

  Yeah.

• 28:58Chris Williamson?

  So not much if that's going to be the basis of your tracking.

• 29:01Jonny?

  Yeah. So if you've used something like MyFitnessPal or something like that in the past, and you want an equivalent, and you also want it to adjust your macros for you, it also gives you like an estimated end date for, so you plug in like your target weight, it recommends some calories for you. It tells you how long your diet is going to be and it adjusts your macros each week based on what your weight changes to.

• 29:22Chris Williamson?

  Wow.

• 29:23Jonny?

  For, it's pretty cool.

• 29:24Chris Williamson?

  I heard, um, is it Mike Isretel has got, no, it's not. It's Zach's friend from Thingy Strength that has a

• 29:35Speaker 00

  Great name.

• 29:36Chris Williamson?

  I can't remember the fucking name of it.

• 29:38Jonny?

  RP Strength.

• 29:39Chris Williamson?

  Maybe, that has a, an AI lifting program now.

• 29:45Speaker 00

  Oh, Juggernaut.

• 29:46Chris Williamson?

  Juggernaut Training System. Thank you.

• 29:48Speaker 00

  Yeah.

• 29:48Chris Williamson?

  Um, and he's basically created a scalable, completely leverageable, ultimately scalable, personalized training platform.

• 29:56Jonny?

  Yeah, so I've I've given that a try. It's pretty impressive. I don't use it personally, but I've seen some examples of like some quite high level powerlifters using it and peaking for it. And I think so the guys, the the developer guy behind it, I think is called Garrett Levens, I think his name is, he's a US on the US powerlifting team. He's just like coded an app for for a bit of a side giggle.

• 30:24Chris Williamson?

  Now he's making crazy cash.

• 30:26Jonny?

  Mad bank.

• 30:27Chris Williamson?

  Right, you Seth, what you got?

• 30:29Speaker 00

  Can I just wedge in a post hack for Johnny's there, which is also if you're struggling, if you're not very inventive with meal planning, use eat this much. It's either an app or a website, eatthismuch.com. And you just say like, I'm having breakfast or dinner or lunch. And it says, do you do you like blueberries? Do you like almonds, whatever? And it's just generate you things that you should eat as a meal plan. Very good. So my hack is the wobbly sausage. I recently.

• 31:01Chris Williamson?

  What are you brandishing at us?

• 31:02Speaker 00

  This is my wobbly sausage. It's a Theraband, I believe. It's not going to go in focus, is it? I've been plagued with elbow problems over the last few months. And this has been the only thing that's helped to fix it. So if you're someone who does a lot of things like weighted chin ups and heavy rows and stuff that just really aggravates that bit of your elbow, it's possible, because I'm living proof, to get golfer's elbow without having ever played golf and tennis elbow without having ever played tennis. So and it's so painful. And it gets to the point where like, using your handbrake in your car or opening jars and

• 31:46Speaker 00

  stuff is exquisitely painful. So.

• 31:50Speaker 00

  The wobbly sausage is brilliant, just something that you can then do like negatives with, you can do lots of reps and it does, you get a pump on exactly the area that is sore.

• 32:03Chris Williamson?

  So for the people that are, for the people that are listening and not able to see what it is that you're brandishing at us, you're not using this as a soft tissue tool, you're using a kind of rolling pin, flexible rolling pin to actually do movements forward and back with your wrists?

• 32:20Speaker 00

  Yeah, using it as twisty or you can use it as actual wobbly, like this is genuinely one of the exercises.

• 32:26Chris Williamson?

  Yeah, let's be, let's go steady with that one, shall we? I don't want to get demonetized. I also don't, I don't believe you, you said that that's one of the exercises.

• 32:35Speaker 00

  So the, the guide even had like one where you, you get a band and you hold it with your right hand, stand on it with your left foot and then you do that overhead to try and stabilize your shoulder.

• 32:46Chris Williamson?

  Wow. I mean, I'm sure that you understand the mechanism that's going on. Why does golfer's elbow occur? What's happening?

• 32:54Speaker 00

  So it's, it's been debated because it used to be the theory that it was an inflammatory process and now we think it's to do with the tendon matrix getting disrupted. But it can just, it, it's probably like a combination of tissue level and sensitization events happening at that point, but it's just so localized and so painful that anything you do starts picking the scab with it. So part of the goal is to like stretch it away, work through the pain a little bit, get, you know, after you've recovered to re-desensitize yourself to the area, but then also to strengthen the area through doing lots of negatives and wobbly sausage.

• 33:32Chris Williamson?

  Yeah, well, I was going to ask what the fucking mechanism was if you were going to say, it looks like a miniature foam roller, right? It looks like a tiny little foam roller. I was going to say, what are you actually doing? If you're going to go back and then do the same exercise again, how are you expecting a different result if all you've done is loosen up the area? Like this was what I got red pilled by Sam Spinelli, the strength therapist about a little while ago.

• 33:59Chris Williamson?

  We're gonna have to explain that. We're laughing because Dr. Sam Spinelli had a handle on Instagram called The Strength Therapist. Now, one of the problems, if you write out The Strength Therapist, all in one word, without capital letters, you can also spell The Strength The Rapist. And it seems like he became aware of this after a while and changed it to at Dr. Sam Spinelli. Anyway, what he taught me was that soft tissue feels nice, but doesn't make a massive amount of difference to long-term injury.

• 34:30Speaker 00

  Unfortunately, it's a way to kind of get temporary access to a new range of motion or a new kind of pain-free range that you then have to do something with. You can't just do the foam rolling and then be like, I've done, I've done the work now.

• 34:45Chris Williamson?

  What's the brand of that thing again, for people that want to check it out?

• 34:48Speaker 00

  It is Theraband.

• 34:50Chris Williamson?

  They're quite a big company. They seem like, that seems like an oddly brand name purchase for you, Yusef, that you would have probably tried to get from Alibaba.

• 35:00Speaker 00

  I just thought, I'm not, I'm not making any shortcuts with my elbow. I've wrestled with this problem enough. Yeah. I got the green, greeny blue, I don't know what you call that, turquoise one. There's different levels. This is the medium, I believe. And I think it's just about right for rehab.

• 35:17Chris Williamson?

  You don't regret not getting a stronger one?

• 35:20Speaker 00

  No, because you, I think if you go too hard with it, it's, you're just kind of picking the scab further with the injury.

• 35:27Chris Williamson?

  That's such a nuanced topic about when you look at resistance bands and other, the density of foam rollers, do I want extra firm? Do I want firm? Do I want medium? Because there's no way, there's no gradient that you can actually test until you get it. And the number of times that you get it and go, for fuck's sake, this is way too soft or way too light. I'm going to have to basically just buy another one.

• 35:48Speaker 00

  Have you ever gone too hard? I think I got the Captain of Crush and I got like level four or something. Thank you. And it's like, oh, like three people in the world have ever closed it. Great.

• 36:03Jonny?

  Or if you like accidentally get a, you know, if you're trying to get like a resistance band to do some shoulder rehab with and you get something that's too much and you can't even get it past like.

• 36:11Chris Williamson?

  Yeah. Yeah. But then one that's one that's totally pointless that you can basically see through is also useless. I'm just flinging a piece of toilet, a single sheet of toilet paper around.

• 36:21Jonny?

  Yeah, just leave my elbow.

• 36:22Chris Williamson?

  Yeah. Yeah, exactly. Okay. Um, hack productivity with the zygonic effect by leaving sentences part finished. We've spoken about the zygonic effect before. It is a psychological bias that was discovered by this guy who was studying waiters and waitresses in restaurants. And he was very impressive. It's super impressive when you see someone that comes up and asks you your order and doesn't write anything down and just looking at you while you say it. This lady did it in Vegas for an entire table of 10 people, drinks, starters and mains, didn't write a single thing down. Nothing was wrong. And it all came out to the right people as well. It's like, fucking hell. Like, that's, that's, that's 20, 20% to 25% tip worthy. Like, if you wanted to, like, to give us a bit of a flourish, you do some

• 37:03Chris Williamson?

  card tricks or sing or something. But what this guy realized is that the servers had an unbelievably accurate ability to recall what each table had ordered while the orders and checks were still open. And as soon as the checks had gone, their ability to remember things had completely vanished. It's the same as anyone who, like me at university, crammed for exams. You'll be able to remember really, really closely what it is, all of the different accounting principles or whatever that you've been researching. And yet, as soon as the exam's done and that loop is closed, everything's gone. And this is the same reason that Netflix shows use cliffhangers at the end of them to get you to watch the next one, because the human mind abhors this sort of open loop and it likes a closed loop. So it's the open

• 37:46Chris Williamson?

  and closed loop dynamic that we've got. And the way that you can use this to hack productivity is give yourself an easier in when you go to restart a project. And this is something Michael Malice does as a writer. I know a bunch of my other writer friends do as well, that they leave sentences part finished as they close the day out, which means that when they then begin the next day, it's really easy. How hard is it to finish a sentence? Like, you're already, you're basically up and running already. And then you, before you know what you're writing, it also means. That your open loop system is a little bit more activated throughout the remainder of the break between doing the project again, finishing it and doing it again. So you're thinking about it a bit more, you're considering what it is that you need to do. So I do that with some of the stuff that I'm starting to write now, I'm starting to do some

• 38:28Chris Williamson?

  longer form stuff and yeah, leaving sentences part finished is a nice solution.

• 38:34Speaker 00

  Nice. You know, having to start the day and kind of crack the shell of the task and it's.

• 38:38Chris Williamson?

  Oh, fucking finishing something at the, at the end of a chapter, you know, and you go, okay, let's start this new chapter now. Really, really difficult. It's hard enough to begin a task in any case. It's just a case of making it as easy as possible for you to get going, I think.

• 38:51Speaker 00

  I think we discussed the idea of, of dentists when you come in the room and they go, hello, sir, sit down and then you open your mouth, they go, ah, Lewis, how are the kids like, because they recognize the particular configuration of fillings and teeth that you've got and that's, that's what jogs their memory because that's the way that they see the world.

• 39:10Chris Williamson?

  That's not one that I remember happening, but yeah, I mean, I'm going to see David Breton, actually, in a couple of weeks' time before I go back to Texas. So if he starts remembering things about me as soon as I open my mouth, we'll know that that's true. Johan.

• 39:23Speaker 00

  Context specific learning.

• 39:26Jonny?

  Um, Andrew Huberman, who is a alumnus of the Modern Wisdom Podcast, has a sleep cocktail. Have either of you tried it?

• 39:36Chris Williamson?

  Magnesium L3 and 8.

• 39:38Jonny?

  Chris has tried it.

• 39:39Chris Williamson?

  L-theanine.

• 39:40Jonny?

  Yep.

• 39:40Chris Williamson?

  Apigenin.

• 39:42Jonny?

  Yep.

• 39:43Chris Williamson?

  And sometimes, sometimes not, Gabba.

• 39:48Jonny?

  And glycine.

• 39:49Chris Williamson?

  Oh, so the guy, the glycine thing I haven't, I haven't tried yet.

• 39:53Jonny?

  So I haven't tried the Gabba because you have scared me about Gabba.

• 39:56Speaker 00

  We, we used to Gabba a lot.

• 39:59Jonny?

  In, in Z12.

• 40:00Speaker 00

  Yeah, back in the day.

• 40:01Chris Williamson?

  How often have you Gabba'd?

• 40:04Speaker 00

  Oh, I mean, I got through a bottle of Gabba. I gave it to my brother and he ended up getting withdrawal. I like, I gave it to him. I was like, listen, have you been done to take this every day? Every couple of days. And then, of course, he didn't, he ignored me, took two every day. And then at the end of the month, he's like, he's, I need some more of that stuff.

• 40:23Speaker 00

  I told, I told you, man.

• 40:26Chris Williamson?

  I'm fucking telling you, bro. Stop taking that shit.

• 40:31Jonny?

  So I remember, I remember you said, realizing there was gabber in this supplement we used to take from T Nation. And being like, whoa, that's a hell of a, that's a sledgehammer. So I didn't, I haven't even added that in, but the rest of it I have. And my goodness me, do you get a good night's sleep with that cocktail of things?

• 40:51Chris Williamson?

  Have you split tested it on Whoop?

• 40:54Jonny?

  I haven't. I haven't. But I mean.

• 40:57Chris Williamson?

  Are you still using Whoop?

• 40:59Jonny?

  No.

• 40:59Chris Williamson?

  That's why you haven't done it. You'll be back, you'll be back, you'll be back partway through 2023.

• 41:04Jonny?

  The thing that's good about Whoop, I mean, not to sidetrack this, is like, is exactly for stuff like this. So it's, it's activating it for, I, I don't think I get that much out of it when I do the same things day in, day out. Because it's just, there's a, there's a flux in your scores and you're like, well, I'm not going to change my training. But if you want to add something new in, like red light therapy, for example, or new sleep supplements, doing it for like two months and testing it just to see like, is there any move in the numbers is very useful. But with the sleep cocktail thing, it's almost at the point where it's like, it's as clear as day to me that it makes a difference. Like, I, I don't know what your experience with it was, Chris, but I've had a lot of sleep supplements. I've had ZMA, obviously the Z12 stuff.

• 41:49Jonny?

  5-HTP, Myprotein sleep cocktails. Never, they kind of help, but they don't really, um.

• 41:57Jonny?

  I, I think this, I immediately fall asleep and then I just feel like I'm asleep the entire night. No issues.

• 42:03Chris Williamson?

  My, my sleep's been the best that it's been throughout this year and it's fluctuated due to all of the travel, but I'm a big fan. I haven't used the glycine. So for brands, I'll let you put yours forward, but certainly in America and maybe in the UK as well. Company called Doubletree, they are massive on Amazon. Everything seems to be double third party tested, comes with a bunch of credentials and stuff. That's where I get my magnesium L3 and 8 from, my apigenin and my, is that how I say it?

• 42:34Jonny?

  Apigenin, I think.

• 42:35Chris Williamson?

  Apigenin, yeah, I'm definitely saying it like a, a pigeon and.

• 42:39Jonny?

  Which is, I'm pretty sure, Ysef, you mentioned that's an opiate.

• 42:45Speaker 00

  Possibly.

• 42:46Jonny?

  It's a thing in chamomile tea.

• 42:48Speaker 00

  Oh, is it? Okay. Well, no, I don't know if apigenin is, but chamomile tea is a mild opiate.

• 42:54Chris Williamson?

  Well, L-theanine is present in green tea.

• 42:59Speaker 00

  Green tea, yeah.

• 42:59Jonny?

  Yeah. Gives you some funky dreams.

• 43:02Chris Williamson?

  Yeah. Well, I mean, L-theanine's a really great neuroprotective, seems to be good for dealing with stress and anxiety. Some people take it during the morning as well, which it's also useful to take with caffeine, to take the jitters off the edge of caffeine. What's the brands that you've gone for? What's the dosage you go for? And where did you get your glycine from?

• 43:21Jonny?

  I just got it all on Amazon. I can get the links of stuff. I got it. To be honest, I went on Amazon and I went for brands that I either recognized or had like really good reviews and like a high number of reviews on. It was a lot cheaper than I was expecting it to be, getting all the individual ingredients and a lot of like the theanine is like 180 days in a bottle or something like that.

• 43:45Chris Williamson?

  Yeah, I've still got that apigenin from the first time I started using it because they're tiny, tiny teeny little capsules, right? The magnesium L3 and 8 is what you go through at a ridiculous rate. Yeah. So you need to get three. I've found that you need to get about three bottles of the magnesium for every one of the other two. Glycine, is it just, is it any type of glycine? I haven't used that.

• 44:09Speaker 00

  It's very generic and cheap, so it's just an amino acid.

• 44:12Jonny?

  Yeah.

• 44:12Speaker 00

  The reason that they say to cycle it is that the data shows like an increase in sleep quality on the first night that you use it and then not so much afterwards. So the rationale, Huberman's rationale will be to cycle it so that you kind of resensitize to it.

• 44:26Chris Williamson?

  Are you cycling? Because I don't, but should you be cycling magnesium L3 and 8, apigenin and the L-theanine?

• 44:33Speaker 00

  Personally, with anything like that, that's going to enhance something, I just think a broad principle should be to cycle stuff. The only time, anything that I maybe wouldn't is anything that's vitamin or pseudo vitamin. So creatine, no need to cycle.

• 44:49Speaker 00

  But things that are like anti-stress, sleep, adaptogens, anything like that, I would cycle.

• 44:56Jonny?

  So magnesium you wouldn't cycle then if it's a

• 44:59Speaker 00

  Magnesium I wouldn't, yeah.

• 45:01Jonny?

  Wouldn't, but and glycine you wouldn't?

• 45:03Speaker 00

  Although I was slightly hypermagnesemic from my last blood test, which shows I was like scooping it in. So.

• 45:10Chris Williamson?

  What do you, what do you use on an evening time, Yusef? Cause I imagine you don't subscribe to this kind of cocktail.

• 45:16Speaker 00

  I've been rotating magnesium sources just because I know some people are proper magnesium perverts, but I've just got some currently magnesium chloride powder that I, or crystal that I just.

• 45:27Chris Williamson?

  Unflavored.

• 45:29Speaker 00

  Unflavored, yeah.

• 45:30Jonny?

  Hang on, that you what? What do you do with it?

• 45:33Speaker 00

  I just try, I'd put it into water or something, but

• 45:36Jonny?

  Not your mouth.

• 45:37Speaker 00

  To be honest, very irresponsible of me. Please don't take this as medical advice because I like, I just haven't been weighing it out. I just sort of eyeball it, which is a terrible thing to do with a mineral and it's why I ended up magnesiumic.

• 45:50Jonny?

  Eyeball, that's like the, the studies where people have like accidentally had 30 grams of caffeine and ended up in.

• 45:57Chris Williamson?

  That was that, that was that person in Northumbria University, wasn't it?

• 46:01Speaker 00

  Yeah.

• 46:01Chris Williamson?

  For the people around the world who don't know, the, the university we're talking about, those two unis in the city that we all live in. And they did a study on caffeine and somebody accidentally, was it a hundred times the dose?

• 46:14Speaker 00

  Yeah, it's meant to be 300 milligrams, I believe.

• 46:16Chris Williamson?

  And they gave them 30 grams of caffeine.

• 46:19Speaker 00

  Which like, there's so many steps that you would realize that that's wrong, that they just managed to somehow miss. Not, not only the fact that it's so bitter, even if you have 300 milligrams of caffeine powder in a pint of water, you can taste it like it's really nasty.

• 46:33Jonny?

  Taste it in three liters of water. It's such a strong, but the three of us would have seen the pile on the, the heaped protein scoop of caffeine and gone, I think that's a bit much caffeine.

• 46:45Chris Williamson?

  Fucking hell. Okay. Yeah. Andrew Huberman sleep cocktail. I'm completely in. I've used it throughout this year.

• 46:51Jonny?

  If you just Google that, by the way, if you just Google Andrew Huberman sleep cocktail, you'll find like all the recommendations, what to cycle, what not to cycle, all the doses and lots of stuff.

• 46:59Chris Williamson?

  Yeah.

• 47:00Jonny?

  Very, very good.

• 47:01Chris Williamson?

  Something else that.

• 47:05Jonny?

  Something's leafy.

• 47:05Chris Williamson?

  Oh, that was it. So Derek from More Plates More Dates, his Gorilla Mind, Gorilla Mode company has done a version of Huberman's Sleep Cocktail.

• 47:17Jonny?

  Okay.

• 47:18Chris Williamson?

  But the one thing they did was put melatonin in it. I'm like, mate, come on.

• 47:23Speaker 00

  Come on.

• 47:23Chris Williamson?

  Oh, come on, son. So I think he's going to redo another version where melatonin isn't in it. The problem is the Americans are so fucking pro melatonin. It is insane because you can buy it over the counter. You can get it on Amazon. You can get it wherever. You can't get it on prescription in the UK. It's basically impossible to get on prescription and yet it's sold over the counter in America because like, whoa, drugs. And that just means that people throw, they'll lump it in with every like cake mix.

• 47:54Speaker 00

  I think it was Last Life Hacks where you were talking about like getting something like 500 ibuprofen in a tub.

• 48:00Chris Williamson?

  Maybe. I mean, they do those, they don't do the blister pack thing very much. If you want to kill yourself by taking drugs in America, it's pretty easy because you just go into CBS and they've just got these.

• 48:09Jonny?

  Big vat.

• 48:09Chris Williamson?

  Yeah, exactly. These protein powder sized boxes and you just chink in all of these.

• 48:15Speaker 00

  All the adverts. Hey, do you, do you wake up in the morning and go to sleep at night? Then maybe you need.

• 48:21Chris Williamson?

  Melatonin. Maybe you need 20 milligrams of melatonin every day. Anyway.

• 48:26Jonny?

  I got some in Hawaii and used to like, there were like two milligram gummies.

• 48:31Chris Williamson?

  Yep.

• 48:31Jonny?

  And when I asked you stuff, recommendation for those, he was like, cut it into quarters. Have one, maybe one quarter and then slow, maybe have a second if you need to.

• 48:41Chris Williamson?

  What's the, what's the 30 second red pill on melatonin dosage, Seth?

• 48:46Speaker 00

  So the best effect from it is from it basically starting the lead domino of your natural endogenous melatonin production. So you shouldn't be trying to like substitute. It's not like testosterone replacement where you're, you're just like taking the full lot. It's just to get it going. And that's why it's got this inverted U curve dose response. So there's like a midpoint where about one milligram seems to be optimal and then more than that or less than that is less effective.

• 49:15Chris Williamson?

  And they sell 10 milligram, 20 milligram tablets of melatonin.

• 49:19Speaker 00

  Just for lols.

• 49:20Chris Williamson?

  In CVS.

• 49:22Chris Williamson?

  Right. You, Seth, what have you got?

• 49:25Speaker 00

  When you are giving a speech or dealing with a client or dealing with a patient or anything and you get lost in the middle of something, a great hack is just to put yourself in context. So if I was drawing a blank now, so we're currently talking about life hacks in general. We've gone through some physical ones and digital ones. Chris and Johnny have given their suggestions and now we're on to mine. And often that alone just jogs your memory and gets you going again. So if you're in the middle of a speech and you're like, and the audience appreciate it as well. It's not as if it looks bad because the audience are like, oh, great. Like we're back in context again. Just let's just show

• 50:07Speaker 00

  everyone where we are in the map and then here's where we are going next.

• 50:12Chris Williamson?

  I really like that.

• 50:13Speaker 00

  It's brilliant. Saved my ass a lot of times.

• 50:16Chris Williamson?

  Alex O'Connor does something kind of similar. It's not, I don't, it may be to cover up when he loses his place, but he does, he asks a rhetorical question that makes it obvious about where he's going to go next. So let's say that he was doing some video about Jordan Peterson's views on veganism or something. And he would say something along the lines of, so you might ask yourself, why would it be the case, given everything that we know about Jordan's beliefs around humanity needing to be as generous and kind as possible, that he would not have decided to adopt a plant-based diet? Well, the reason for that is da, da, da, da, da, da, da. And like all of that, what he's done is he's created a question that he can answer himself. He's opened a loop. You want him to answer

• 50:59Chris Williamson?

  it. Like it's a, he's like interviewing himself. I very much, and he does that when he's doing his YouTube videos, he'll go off script to do that, to then go back on script. And it's, you can do it with all of the naturalistic language that you need. You can do all the rest of it. It's a really, really, and Zach started putting that same tactic into his videos on YouTube too. It's like, so you might think like, why would someone do this? Well, the reason that you could say perhaps they might do this is da, da, da, da, da, and then you're back on script. So you've just veered off and come back on. But it's so, it's just easy to inject. You do that one or two times per talk. No one's going to notice, but it's a really good tactic.

• 51:36Speaker 00

  Nice. I love that.

• 51:37Jonny?

  Good one.

• 51:38Chris Williamson?

  Okay, um, I guess, given the fact that Johnny's just spoken about the sleep stuff, I might as well throw this in. So I did 500 days without caffeine. I then reintroduced caffeine back into my use, but wanted to maintain the current level of sensitivity that I have to caffeine and most importantly, not reintroduce the dependence that I had to caffeine. Alex Homosy has this fucking amazing quote when it comes to reliance on substances, caffeine in particular, that says, if you can't perform without it, it's stopped conferring a benefit. And you're like, look, that is the way that most people view caffeine. They don't use it to improve performance. They use it to get themselves back to zero. And it's no longer assisting you. It's no longer

• 52:22Chris Williamson?

  performance enhancer. It's just buttressing what you do with your life. So for me, the best way to do it is just every other day caffeine use. And the reason that it works as a rule is I can always remember if I had caffeine yesterday, and if I did, I can't have it today. That's it. It also means if I'm thinking about having caffeine today, I actually have to make a scarcity calculation about how much do I need it today and how much might I need it tomorrow. If I need it in two days' time, it doesn't really matter. But if I'm going to need it tomorrow more than I'll need it today, I won't take it now.

• 52:53Speaker 00

  I do exactly that. I'm like planning two, three days ahead of like, oh no, if I have one today, then that's two days in a row. So I can't do an odd number.

• 53:02Jonny?

  Every day caffeine. You can borrow from tomorrow then. So if I'm not just supposed to have any today, I'm supposed to have some tomorrow, but I need it tomorrow, today more than tomorrow. Can I borrow from tomorrow?

• 53:11Chris Williamson?

  Not if you've had it yesterday. Can't ever have it two days in a row.

• 53:14Jonny?

  But you could go more than two days without caffeine, for example.

• 53:17Chris Williamson?

  Yes, you can go more than two days without, but you can't go more than two days in a row with.

• 53:21Jonny?

  I see.

• 53:22Speaker 00

  And that's if you create like a really complicated credit system with a spreadsheet of like, okay, I'm this many in reserve and.

• 53:28Chris Williamson?

  Yeah, yeah, I've banked this many days. No, but this is the reason that it's super easy. Because you can't do two in a row, but you can do two without in a row. And that's it. You just hold on to that. And it's meant that I'm still taking, so Killcliff. It looks like we might be doing some work with them next year. Massive fan of what they do. Natural, no preservatives, no additives, no nothing else, flash pasteurized, blah, blah, blah, loads of L-theanine. They do a 25 milligram drink, which is basically just, I mean, it's half a, half a cup of coffee. And it's just about enough to give you a little push, especially if you're sensitive with it, like I am at the moment,

• 54:08Chris Williamson?

  for non-physical activities. 25 miggs is about right for me to go down and do some mental work. And then if I want to train, they do a 90 and a 125 and Jocko Go also is a 90 miggs. Perfect. Like, and that, I feel the hell out of that. Like, seeing people walk around with a Bang Energy that's 350mg of caffeine just blows my mind. Zach will go and get a Rain Energy, 300mg of caffeine before we go and train. And I can like, I get caffeinated by watching him drink it. So, yeah, every other day caffeine use, really, really good.

• 54:43Jonny?

  So you must be pretty damn sensitive to it then?

• 54:46Chris Williamson?

  Yeah, crazy, crazy sensitive. I mean,

• 54:48Jonny?

  So if you, if you had like three or four coffees in a day, does that, how would you feel the sensitivity? Is it just like jitters?

• 54:54Chris Williamson?

  I've never had it. Since I've come back on, I've never had, I think the most I've ever had in a day has been two 25mg drinks.

• 55:03Jonny?

  But if you scoot back to like pre 500 day with episode?

• 55:07Chris Williamson?

  I can't remember because my sensitivity was just so high, right? So low, should I say, I was so desensitized to the effect of caffeine. I can't remember what it was like. But it would make me, if I overshoot it, it makes me jittery, it makes me anxious, I can't focus. And I don't need it. Like, my energy levels are not determined by the caffeine concentration in my blood anymore. And this is the, this is the big thing about caffeine that It's papering over the cracks in the issues that your daily routine has created. People are using caffeine to get themselves past the 11am slump, but never having to ask themselves, why the fuck am I tired at 11am? Dude, you're not supposed to be tired and fatigued and needing your adenosine

• 55:50Chris Williamson?

  system to be completely hijacked by a massive energy drink at 11:30am. Maybe it's because you're not sleeping enough. Maybe it's because you're not getting enough daylight. Maybe it's because you're not spending enough time outside, whatever.

• 56:03Speaker 00

  It's pathological. I'm gonna, I'm gonna bank a couple of caffeine related hacks for after Johnny's.

• 56:11Chris Williamson?

  All right.

• 56:11Jonny?

  Okay.

• 56:11Chris Williamson?

  Johan.

• 56:12Jonny?

  Okay, cool.

• 56:15Jonny?

  Mine's more just like a behavioral thing. So I have found, I'm, I'm, well, I think probably everybody struggles with this. Like you have a long list of boring things to do. You've got like something in the like to tidy the house or something like that, or do some admin.

• 56:31Jonny?

  Even just if you're, if you're putting off a training session.

• 56:35Jonny?

  It's something that, that I've always kind of done it in some way. But the first time I really experienced the effect of just having like a totally arbitrary deadline was actually when I was trying to do the CrossFit Open when you were there, Chris, and you were just like five, four, three. And I just found myself, even though I was shattered, like you're just like, oh, well, there's the countdown. Suppose I better get back to doing what I was doing. So you, having just this arbitrary thing that just encourages you to just get going again. So being like playing around with that to encourage me to do things that I'm putting off. So you've got like a list of boring tasks that you've got to do. And you've got a phone call that's happening at one o'clock.

• 57:18Jonny?

  Challenge yourself to do as many, many of them as you can before one o'clock. Or even sometimes waiting until you've only got an hour to train. Like you know, your training session is going to take you an hour. I know that at 11:30, I'm gonna have one hour exactly to train, otherwise I'll miss my training session. Suddenly you find yourself like in the gym powering through it, getting it done in 45 minutes. So kind of creating these like. Almost turning things into a bit of a game. It's a bit childish, but makes such a difference to things that are otherwise very boring and could easily have taken all day. And I know it's Parkinson's laws and lots of other ways of kind of viewing these things. But when you've got stuff you don't want to do, turn it into a bit of a game, set a random and arbitrary deadline, and suddenly it becomes even fun.

• 57:59Speaker 00

  That's something I really admire about you, Jonny. And you, this is parallel to Parkinson's law, is you know, the effect of when like, you're at home and you've got a train to catch at quarter past four. So, but it's quarter past three and so you're thinking, well, I've got an hour, but I can't really do anything proper. And then it's like half an hour before you have to leave and you're like, well, like, I'm in this limbo. Jonny will always just be like, oh, I'll just do a thing. Like something, you know, even if you have to record a module or something that I would consider quite heavy project work. And you'll be like, oh, it's fine. Like, I just need to leave at that time and I'll just do it anyway. Whereas I get very much caught in limbo mode and end up doing like emails or shallow work.

• 58:41Chris Williamson?

  Well, that was, that was something that you, that I still use from you, which is having a holding pattern activity. So in between, I've had a lot of calls over the last few months and sitting down and waiting and call finishes 10 minutes before your next call. Really, what are you going to do? Not even long enough for me to do a loop of the park next to where I live. That's 13 minutes and 30 seconds, door to door. So I'm like, right, well, iPad or Kindle next to my desk means that instead of picking up my phone, I might pick up a book. Maybe I'll read for a little bit. Or emails, I think is actually the best use of your time for this because you can chip away at your emails in such an easy bite sized form. I'm going to try. Email's been a real issue for me. So if anyone has some great life hacks around emails, please send them over.

• 59:27Chris Williamson?

  To try and make email less of a, an entire day thing. Currently 120 unread emails, all of which need in-depth replies that need me to get a calendar out or link other stuff or submit a form or do some shit.

• 59:44Chris Williamson?

  How are you gamifying common boring tasks? Like just saying, I've got half an hour to do these. I need to get these done. Is there anything else?

• 59:53Jonny?

  So it depends what it is, but I'll always try and pair it with something that's.

• 59:59Jonny?

  Fun or enjoyable. So like emails that require a long, complex reply, it's a little bit different, but I'll have a 30 minute batch. I'm like, right, I've got 30 minutes, I'm gonna call it X. I've got like a predefined list of all these things and I know that like really bitty like renew my car tax, pay this thing, reset this insurance, whatever it is. I'll stick a whatever I'm listening to, podcast course, whatever on in the background, set a timer for 30 minutes and just try and get all of them done in the time. And it turns it into this like, you've got to do it anyway. Like you've got to do those things at some point anyway. You either do them or you don't do them. So if you can do them, you might as well try and compress it and make it take the least of your day possible. Turn it into

• 1:00:41Jonny?

  a bit of a challenge and pair it with something that like takes the edge off. So like a listen to a podcast or even just your favorite album or whatever. But yeah, I think forcing yourself to, it's something I actually, I think it was like a Tim Ferriss tip from years ago, which was like create positive constraints in your day. So like make plans at 4pm that force you to finish work by 4pm or set like set things that happen throughout your day that are fixed, that mean that suddenly you've not got all morning to do something, you've got 90 minutes to do something and you'll still do it. And it turns it into a bit of a challenge or you're still, you still always fit your training in multiple times a week, even if you're really busy. You just kind of find the time and make it, make it take a little bit less time in the gym.

• 1:01:23Chris Williamson?

  Having this big amorphous fucking work blob just allows everything to bleed into everything else. Yeah, you need structure. You really, you really do. I like, I like that a lot. That's good. I think I'm calling people while you're doing like house tasks is another really good one. Or listening, obviously listening to a podcast if you don't have anybody to call or if you can't be bothered. If you've got to fold clothes or sort shit out or whatever, you're off to print some stuff and return some parcels. Like just ring someone and it's going to make it a little bit less shit and you've got to do it in any case.

• 1:01:57Speaker 00

  Definitely.

• 1:01:57Chris Williamson?

  Youssef.

• 1:01:59Speaker 00

  So we're winding back to caffeine. If you've been convinced by Chris's argument there to to just stop relying on caffeine, if you're one of these people who you like, oh, actually, my energy levels are dictated by my serum caffeine levels, or I can't function without it. The first thing you can try from probably about six life hacks ago is Johnny's decaffeination protocol. So that's, let's say you have three coffees a day, 9am, 12pm, and 3pm. You do three weeks where you substitute the last coffee, so the 3pm one for decaf. And then the next week, you go the midday and the 3pm one at decaf. And then you go the 9am, the 12am,

• 1:02:40Speaker 00

  and the 9, 12, and 3 are all decaf. And then you reintroduce them slowly over time. So then you've you've managed to wean yourself off without having to go through all the caffeine headaches and withdrawals. And then you're getting the most out of the least when you reintroduce it. So that's a good way to do it. If you need something with a little bit more fine tuning, then I've got two options for you. One of them is called Norlo, lightly caffeinated coffee. So this is some kind of Scandinavian coffee brand that is like a third of the caffeine of normal coffee. So it doesn't have that decaf taste and it's it's pretty good. It's very, it's all like minimal design and really kind of cool looking,

• 1:03:22Speaker 00

  lightly caffeinated coffee. So you could go for that and then you can play around with your protocol and maybe have that at midday as your final one or something. The other option that I've been having recently, if you're a tea fan, is Hojicha. So you might have heard of matcha, which is the powdered green tea that's kind of an acquired taste.

• 1:03:43Chris Williamson?

  Hojicha is his Arabic cousin.

• 1:03:46Speaker 00

  Yeah, exactly. It's an Arab uncle.

• 1:03:50Speaker 00

  Lightly roasted.

• 1:03:52Speaker 00

  It is actually roasted, so it's brown and it's got more of a caramelly, malty kind of taste to it. And it's beautiful. I think it's really, really nice. And you can make cakes with it. There's, there's a, there's a place, there's a place all over the UK called Sujiri, which does hojicha and matcha, like soft serve ice cream or cheesecakes and all that kind of stuff.

• 1:04:13Chris Williamson?

  Getting increasingly Lebanese here.

• 1:04:14Speaker 00

  Yeah. So you can get the hojicha powder. It's like 10 pound for a big bag.

• 1:04:20Chris Williamson?

  How do you spell that?

• 1:04:21Speaker 00

  H O U J I C H A. And you can make frozen yogurt with it. It's genuinely lovely.

• 1:04:29Chris Williamson?

  So you would have frozen yogurt that's lightly caffeinated?

• 1:04:33Speaker 00

  Yeah, but the hojicha is actually, because it's roasted, it's got lower caffeine than matcha. But it still has the theanine and all that stuff too. So it's a really nice kind of almost green tea light, but it's got a kind of multi wholesome flavor to it.

• 1:04:48Chris Williamson?

  Very nice. I like it. Okay, let's get ourselves out of health and fitness and get into why you should install a USB charger in your bathroom. So it's the first bathroom.

• 1:04:59Speaker 00

  What a sentence.

• 1:05:01Chris Williamson?

  We need to divert. The first bathroom that I've ever had a USB charger in is the place that I'm at in Texas at the moment. And it's fantastic. It means that my whoop external battery is always in the same place for if I'm taking it off, I'm getting in the shower. That's the time when I'm taking my wearables off. In any case, for razors, electric shavers, if they've got USB compatibility, for electric toothbrushes, all of which pretty much use USB to power them. If you've got a Sonic Air or something similar. What are you doing, Youssef?

• 1:05:34Speaker 00

  I'm just prepping for the next.

• 1:05:36Chris Williamson?

  Dean, can you, can you cut back? Yeah. Can you cut back early enough so that we can see what he's doing? Please? It was, yeah. Okay, so yeah, it's just you need a USB charger in your bathroom. So if you're doing a bathroom revamp, I'm also going to guess that the same way that the double prong shaver thing 30 years ago was sufficiently safe in terms of wattage or ampage or voltage to be able to be in a room that might have some mist, I'm going to guess 100% that a USB port is going to be sufficiently safe. Check with your appropriate electrical local council, electrical company before doing this.

• 1:06:19Chris Williamson?

  However, I've got it in Texas, haven't killed myself and all of my devices are very well charged.

• 1:06:24Jonny?

  It is the frustration, isn't it, with having so many little devices that require like a micro or mini or just a normal USB that you have to charge them at kind of different intervals throughout the week. So having like a slot where you regularly, so is that while you're showering or something like that that you?

• 1:06:42Chris Williamson?

  Yeah, so especially with, especially with the whoop, I'll just take it off before I get in the shower because I don't want the strap to get wet. Well, I might as well plug it in to the external charger, which lives right next to the little port. So it's always in the same place. It's just an extra hub because there isn't, for me, the kitchen is where my phone stays and all of the phone charging stuff tends to live around there. The office would be where all of my tech for work would be. I don't actually have a very good location for the wearables in my life. I don't want them next to my bed. I think that that's just too messy. So where is it that you would go? And it seems to make, I don't know, pretty good sense to me to have it in the bathroom and the wearables,

• 1:07:24Chris Williamson?

  you're going to take them off, same stuff for shaving, same stuff for cleaning your mouth, et cetera.

• 1:07:29Jonny?

  Yeah, I think having like a, it's having the, the time to charge them when you don't need them that happens regularly. I think showering is that as long as something can charge in a sufficient amount while you're showering.

• 1:07:42Chris Williamson?

  Well, think about it this way, the way that I do it, or you could do it with your whoop, for instance, or an Apple Watch or something similar could be take it off to shower, first thing in the morning, go downstairs, do whatever you need to do, go back up to clean your teeth, presumably, which you're going to do before you leave, grab it off the shelf. That's half an hour charge during a period. You're not going to get much low intensity, steady state cardio in during that one half hour. But it's, yeah, I, I think it's a definitely a good consideration.

• 1:08:13Jonny?

  Cool.

• 1:08:14Chris Williamson?

  Johan, give me something.

• 1:08:15Jonny?

  I want to send us back into health and fitness. Can I do that?

• 1:08:17Chris Williamson?

  Sure.

• 1:08:18Jonny?

  Sure.

• 1:08:20Jonny?

  One of them's a exercise technique hack and the other one is an equipment hack. You might not have the bit of equipment in your gym, but if you do, and you've always looked at it and thought, I wonder what that does. A safety squat bar. You ever tried one? Chris, you ever tried one?

• 1:08:34Chris Williamson?

  So that's where you've got handles on the front and usually a padded sort of H shape up and above you. And then it goes out to the side and then it kind of yokes down as well, right? On the outside of that.

• 1:08:46Jonny?

  Yeah. So the, the, the plates are like a, on a, a portion of the bar that's at an angle, typically the same angle as the handles. So they're kind of tilted forwards a little bit. It's a similar stimulus to a front squat without the kind of positional issues or having to get into a front rack or pinching an archery or something nasty. So it allows you to kind of push the, the lift more without the technical demands. If you're not looking to be an Olympic weightlifter or whatever. The reason I've done it is it's allowed me to basically like reset a lift. So the problem I was having with squatting was doing anything that wasn't like powerlifting training.

• 1:09:25Jonny?

  It's kind of, I'm kind of too, technically too advanced in the lift for it to kind of be a, something I can train regularly. And I just feel it in like hips and hamstrings and lower back and kept getting injured with it. Safety squat bar, the loads are way lower. The training effect's really high, like my quads are in pieces for days. So if you've never tried one, you don't particularly like back squatting, you don't particularly like front squatting. There's one in your gym or you've got a home gym and you want to buy one, buy one, they're fairly inexpensive. Highly, highly recommend that.

• 1:09:57Jonny?

  The second thing is if you do lateral raises and you find yourself like, sometimes you use like the swing, you swing your body around. Sometimes they kind of go halfway, sometimes they go to, I don't know, random stages. Allow as much body swing, as much body English as you want, but the range of motion has to finish completely over your head with the dumbbells touching.

• 1:10:19Chris Williamson?

  Has to finish over your head until you're doing like star jumps.

• 1:10:23Jonny?

  But I think if you try, like try experimenting with an amount of body English and you'll find it kind of places itself because doing star jumps actually makes it harder.

• 1:10:33Speaker 00

  Because we, I feel like we've all converged at trying to get the most out of the least weight recently with, with training. So I, I, I've gone the opposite way with lateral raises where I do like chest supported ones. So you set the back chuck almost vertical, lean forward onto it. And honestly, doing like five kilo dumbbells, it's embarrassing, but it's a lot harder.

• 1:10:55Chris Williamson?

  I really want to be a part of the movement, but I can't pretend like I haven't just been throwing stupid heavy weight around for the last few months. As, uh, just, it's been idiocy, two thousand and eight lifting with Z.

• 1:11:08Speaker 00

  I feel like if you're living with Zach.

• 1:11:09Chris Williamson?

  Yeah. I mean, he's 260 pounds and six foot four. So I, I've got to try and catch up with him and his weight and his strength. But yeah, uh, I definitely see the advantage of, um, increasing the like mechanical difficulty of a movement in order to stop yourself from being too stupid with it. That makes a ton of sense.

• 1:11:32Jonny?

  Well, it's just like the, so Mike Asritel talks about the stimulus fatigue ratio. So like it depends why you're training. But if you're training to, for health, as you mentioned, or like for muscle gain, it does kind of make sense to get the stimulus you need while accumulating the least fatigue possible, like without over accumulating. Yeah, danger is a big one. So like if to train your legs, you have to load up a leg press or you're, you're deciding to load up a leg press with as many plates available in the gym and doing quarter range motion versus like a fifth of that or a tenth of that and doing full range motion, you're probably less likely to get injured, but you might.

• 1:12:09Chris Williamson?

  Will you get the same training stimulus though? Because presumably you could overshoot it on lightness.

• 1:12:14Jonny?

  You could, you definitely could. But as long as you're like progressing your training, you'll eventually find the point where you're no longer doing that. But if you maintain the range of motion, you should in theory get a better, better training effect.

• 1:12:24Chris Williamson?

  Is this your, going to be one of your guiding principles as we all transition into sort of older man fitness? Yeah. Within the next 10 years, we're all going to have to genuinely consider.

• 1:12:39Chris Williamson?

  What am I getting out of this session? What are the risks associated with this session?

• 1:12:43Jonny?

  I think I've just come from, my training historically has been like, just carried a consistent risk of I'm likely to injure myself in this training cycle, like over the next six to eight weeks. And also, I would train and then feel like I've been hit by a bus for one to two days afterwards. So.

• 1:13:00Speaker 00

  I don't think it's even I'm likely to, I think just every training cycle is like a quad tear or a back injury or some, yeah, it's always something each cycle.

• 1:13:08Jonny?

  So the fatigue, either from a injury perspective, or just the way that training makes you feel, has always been very high for me. So I am now looking to, just training's just taken a different role in my life. So it's like, I want to train a couple of days a week, but I don't really want to feel like I've been run over for a day after my session. But I still want it to kind of work. So whereas, you know, where do you arrive at when combine all those things?

• 1:13:31Speaker 00

  So unreasonable, Johnny. You don't want to feel like you've been run over twice a week.

• 1:13:36Jonny?

  I'm being selfish on it, but yeah, those are my goals with it. So, but I think it's a, there's always a time to sling heavy tin, isn't there?

• 1:13:44Chris Williamson?

  Yes.

• 1:13:45Jonny?

  Sounds like that's been your phase.

• 1:13:47Chris Williamson?

  Yeah, exactly. And then it's going to be more high intensity stuff. Can be interested to start doing classes and stuff again throughout 2023, because that was the best gains and progress that I ever saw in terms of physique was actually doing something that wasn't focused on physique, but.

• 1:14:04Speaker 00

  That was one of your hacks, wasn't it? Like to do a class, because you just, you, the rising tide makes you do the cardio that you wouldn't otherwise have done.

• 1:14:11Chris Williamson?

  As far as I can see, the mediator for most people's outcomes in training is the level of intensity that they train with. Most people aren't, they've got weights which are not being moved appropriately, which are too light, being done in reps that aren't sufficiently big enough, and with rest periods that are too long. Just all of that getting compressed down. Now, that's not to say that you're supposed to lift too heavy for too long with too many sets and no rest, but having that externalized to a class and having that motivation put out there makes, it just made such a huge difference. And my physiology really responded to that intensity well.

• 1:14:47Speaker 00

  So this is going to sound really judgmental, but I think it goes even beyond the technical definition of intensity. And just, you go into any gym and people just usually aren't trying very hard. Like, and it usually correlates very tightly with their physique, like the results that they're displaying.

• 1:15:06Jonny?

  Do you mean the CrossFit class when you say class?

• 1:15:09Chris Williamson?

  No, it'll be similar. It'll be a non-technical, strength-based class.

• 1:15:17Jonny?

  Right.

• 1:15:17Chris Williamson?

  Programming, like CrossFit without the ollie lifting and some of the technical gymnastics.

• 1:15:24Jonny?

  I think the, all that would be needed, the only tweak that would be needed for CrossFit classes to just, I would just be there the whole time, is some kind of like, even if it was like a fortnight of programming that then repeated a few times, so you could just see that you were improving in something. That would be it. That's all I ask for.

• 1:15:40Chris Williamson?

  The constantly varied is the issue, which sadly is the first part of the definition of CrossFit.

• 1:15:47Jonny?

  It can still be constantly varied, just slightly less often.

• 1:15:52Chris Williamson?

  Intermittently varied.

• 1:15:54Jonny?

  Yeah, varied, sometimes, varied when appropriate.

• 1:15:57Chris Williamson?

  Regularly periodized, functional movements performed to high intensity.

• 1:16:01Jonny?

  Yeah.

• 1:16:01Chris Williamson?

  Yeah, man. I mean, I've been saying for ages, I can't believe Barry's Bootcamp and there's this thing called Orange Theory in America, which you might not be familiar with. Spin classes, SoulCycle, all this shit. No one has done, here is a bro split, three days a week, training plan, done at what you would do on your own, plus 30% intensity, programmed out and then finished up with like a nice, easy little metcon of push-ups and pull-ups or air squats and running or some shit. Like, I would be, I would fist fuck that. It would be so perfect. And yet, every, you're trying to kind of, even with Onnit, Onnit's programming is good,

• 1:16:44Chris Williamson?

  but I'm still trying to like, reverse engineer what it is that I want. I don't want to do fucking four rounds of wall balls. I don't care about the training stimulus of four rounds of wall balls.

• 1:16:56Chris Williamson?

  But, you know, we're getting there slowly over time.

• 1:16:58Jonny?

  I know what you mean. I'd be on it with you, if that existed. Especially if it was like how CrossFit is, where you log on to like get the workout of the day or whatever.

• 1:17:06Chris Williamson?

  Hmm. Should be done. Anyway, Esef, what you got?

• 1:17:11Speaker 00

  My girlfriend really upsets me when I see her trying to open an app, because she'll scroll to like the fourth page and look for it and I'm like, just use Spotlight, just use the, like scroll down and type the name of the thing. But, one step even further is that you can access Spotlight from the home screen, from the lock screen.

• 1:17:36Speaker 00

  So

• 1:17:37Chris Williamson?

  Do you have to enable that?

• 1:17:39Speaker 00

  I think so. So you can just

• 1:17:41Jonny?

  I've just done it now.

• 1:17:42Speaker 00

  Oh, there we go. Just scroll down.

• 1:17:45Chris Williamson?

  But what happens if you try and open an app without, I'm going to guess it's going to say in order to open this, you then need to put your face ID in.

• 1:17:53Speaker 00

  Yeah, but if you have face ID enabled, by the time it's opened, it's probably recognized your face and so you've saved it after a second.

• 1:18:01Jonny?

  I've just done it, Chris, and it does just open.

• 1:18:04Jonny?

  So I suppose it's it's face IDing you while you're

• 1:18:06Chris Williamson?

  Yes, yes.

• 1:18:08Jonny?

  Yeah.

• 1:18:08Chris Williamson?

  Access spotlight from the home screen by swiping down. That's lovely.

• 1:18:13Chris Williamson?

  Very nice.

• 1:18:13Jonny?

  Sure, sweet. That is lovely.

• 1:18:16Chris Williamson?

  Um, what have I got here? So I've got two hacks. I've got a lot of travel hacks that I'm going to save for another one a little bit later in the year when people are probably going to be traveling more. However, I'm going to do two for London Heathrow because I've used these a lot throughout this year. First one is that there is a second Pret a Manger at gate A3 in Heathrow Terminal 5. And the main Pret a Manger, which is right in the the larger atrium, is way too busy. It is nice. They do have a good selection of of foods and coffees, but no more than a smaller Pret would have. However, the second Pret a Manger is at gate A3. So you go past underneath the the walkway.

• 1:18:59Chris Williamson?

  You go past the WH Smiths, you take a left and it's there on your left. That's very, very good. The other thing that you can do, that's a photo, Johnny, of you at the Pret a Manger, sending it to me after I featured it in a newsletter.

• 1:19:12Jonny?

  Yes, indeed.

• 1:19:13Chris Williamson?

  What something that might be quite noticeable about that is there is no queue outside. Zero queue. It's a secret Pret a Manger. If you want access to a secret Pret a Manger, you're in the right place. Second one, sneak into the business lounge at Business Lounge South at Heathrow Terminal 5. So in many business lounges, you need to scan your boarding pass in order to be able to get in. The Business Lounge South at Heathrow Terminal 5 is you just show your boarding pass and they then scan it in. They're always, all of the girls behind the desk, who are perfectly lovely, are always talking, they're chit chatting between themselves. Easy to sneak in. I went back and forth from it without having been checked once. And I had access to the business lounge, but they didn't check.

• 1:19:56Chris Williamson?

  And if you're in there, the world is your oyster. Quicker wifi, great smoothies, a free bar, free food, lovely seating.

• 1:20:07Speaker 00

  It's a very selfless hack because you pay for that. So you're creating a free rider problem, even though.

• 1:20:11Chris Williamson?

  I have to eat. Yeah.

• 1:20:13Speaker 00

  Yeah.

• 1:20:14Jonny?

  Chris will be in the other lounge where they scan the passes properly.

• 1:20:18Chris Williamson?

  Peasants.

• 1:20:21Jonny?

  Is it not that they just can't believe it's Chris from Modern Wisdom? And they just let you in even though.

• 1:20:25Chris Williamson?

  Look at how you've changed from Chris from Love Island or Chris from Voodoo Events. You just need to continue to update the bio.

• 1:20:31Jonny?

  Chris Carnage.

• 1:20:32Chris Williamson?

  Chris, fucking hell.

• 1:20:33Jonny?

  Chris Carnage, Williamson.

• 1:20:34Chris Williamson?

  Digging into the archive there. Yeah. So second Pratamanjay, gate A3 and sneak into the business lounge in Heathrow Terminal 5. Business lounge is very, very nice, by the way. Should we do one more round? Let's get one more round in. Come on, Johnny.

• 1:20:46Jonny?

  Let's do it.

• 1:20:48Jonny?

  This is a music recommendation. So if anybody is or used to be a fan of Rage Against Machine or Audioslave, Chris Cornell, any of that sort of stuff.

• 1:21:02Jonny?

  To be honest, any rocker from that genre of music. There's a group called Brass Against on YouTube, which is like a brass band with a rotation of singers. And they cover quite a lot of Rage Against Machine music. And it is honestly phenomenal. I showed it to a few people and they've messaged me back saying like, I've just been down a Brass Against rabbit hole.

• 1:21:31Jonny?

  They have this singer, she is, I mean, it sounds like Zach Delarosa, the original singer from Rage Against Machine, but like good gym music, just good, good general.

• 1:21:43Jonny?

  Music, really, really good. Brass Against.

• 1:21:46Chris Williamson?

  Are they, I'm gonna guess they'll be on Spotify as well?

• 1:21:48Jonny?

  I'm not sure whether they are. I've not actually checked. But all the stuff that I've listened to has been on YouTube.

• 1:21:54Chris Williamson?

  So you must be YouTube premiuming this?

• 1:21:58Jonny?

  I am YouTube premiuming this.

• 1:22:00Chris Williamson?

  Opening it, closing it, right? I see. Brass Against. I mean.

• 1:22:04Jonny?

  They're on, they are on Spotify.

• 1:22:06Chris Williamson?

  Of all of the life hacks that we're going to talk about today, there being a brass band equivalent of Rise Against, I did not have on my bingo card.

• 1:22:12Jonny?

  Rage Against Machine.

• 1:22:13Chris Williamson?

  Whatever.

• 1:22:13Speaker 00

  So there's also Richard Cheese, who does lounge versions of like System of a Down and Nirvana.

• 1:22:21Speaker 03

  Wake up, grab yourself a little makeup.

• 1:22:27Speaker 00

  It's, it's great. It's very, it seems to be a winning formula.

• 1:22:34Chris Williamson?

  All right, Youssef, what you got?

• 1:22:37Speaker 00

  So I feel, I'm cringing a little bit about this one.

• 1:22:43Speaker 00

  But I really like these.

• 1:22:47Chris Williamson?

  So these are the.

• 1:22:47Chris Williamson?

  Alex Hormozi branded nasal strips.

• 1:22:50Speaker 00

  The nasal strips, yeah. The reason I'm cringing is because since Alex Hormozi has popularized them, everyone and their uncle has started doing videos on Instagram while wearing them as some kind of like status symbol. I don't know, like it's, because come on, like you're recording a video with good lighting and good camera and stuff and you didn't, you neglected to take off your stupid nose strips. You're clearly doing it to try and signal something.

• 1:23:16Jonny?

  That's stuff aside there, Youssef. I want you to sell me on wearing a nose strip.

• 1:23:20Speaker 00

  Yeah, sorry.

• 1:23:22Jonny?

  About your own hack.

• 1:23:26Speaker 00

  So if you have a nose like me, you might think, surely the, the, the size of those colossal nostrils doesn't need more assistance.

• 1:23:35Chris Williamson?

  Fucking cavernous.

• 1:23:37Speaker 00

  For ventilation.

• 1:23:38Chris Williamson?

  Opening, opening them up requires you to put a land registry down so that you can walk through.

• 1:23:44Speaker 00

  You have to get planning permission.

• 1:23:45Speaker 03

  Planning permission.

• 1:23:49Speaker 00

  But what they do before bed is, and I've got to avoid my piercing here, otherwise I end up, so you put it just over the kind of nasal bridge. And it does just enhance your.

• 1:24:04Speaker 00

  Listen to that clear passage.

• 1:24:06Jonny?

  Does it, does it do that because it's, it's got something on it or in it?

• 1:24:10Speaker 00

  Yeah, so the, it's obviously sort of plaster material, but inside it has a backbone, flexible spine that pulls your nostrils apart. So if you're a bit of a snorer, if you're finding that you just want to improve your nasal breathing or encourage it, this is a better alternative than, for example, people doing mouth tape, which, you know, if you do get blocked nose, that could be a bit unsafe. So instead, rather than blocking off the opposite, it's encouraging the thing you're trying to do.

• 1:24:39Chris Williamson?

  Now, did you go for Breathe Right Medium?

• 1:24:42Jonny?

  Oh my god.

• 1:24:43Chris Williamson?

  Or did you go for Breathe Right Large?

• 1:24:46Speaker 00

  I've gone for Harmony Life.

• 1:24:51Chris Williamson?

  Oh, okay. Is that from, presumably from Alibaba?

• 1:24:55Jonny?

  It's from.

• 1:24:56Chris Williamson?

  Sounds like a life insurance company. Did you have to get one for Arab sized noses?

• 1:25:00Speaker 00

  Yeah, you've got to go, like, you have to take, take your ethnicity as you, as you select the order.

• 1:25:05Jonny?

  I can't tell if you're joking. Are you joking?

• 1:25:08Speaker 00

  I mean, how racist would that be?

• 1:25:10Jonny?

  I mean, it's, it's.

• 1:25:14Jonny?

  It's, it's sometimes the sort of thing you have to fill in though, isn't it? Granted, rarely when you're just ordering something online.

• 1:25:19Speaker 00

  You're kind of caught off guard.

• 1:25:20Jonny?

  Why do you need that information? So I, back to your comment, Chris, I didn't think on this episode of Life Hacks, I would be the only one here without a pack of nasal strips to hand.

• 1:25:32Chris Williamson?

  Well, I've got two here, actually. I feel like, I feel like.

• 1:25:35Jonny?

  Breathe Right and.

• 1:25:36Chris Williamson?

  Both Breathe Right, but I went for two different sizes. See, that's the large.

• 1:25:40Speaker 00

  Are the Breathe Right ones menthol?

• 1:25:43Chris Williamson?

  I love, I love how it's large and original. Fucking focus, you bitch. It's not gonna, what if I hide behind?

• 1:25:49Speaker 00

  Yeah, it's focus.

• 1:25:49Chris Williamson?

  Hey, there you go.

• 1:25:51Jonny?

  Seventy-five percent of adult noses. I want to see the twenty-five percent.

• 1:25:55Chris Williamson?

  Lifts open nasal passages for up to thirty-one percent more airflow. Breathe Right nasal strips may help reduce or even eliminate snoring.

• 1:26:03Speaker 00

  Are yours on natural, Chris, or are they mentholated?

• 1:26:07Chris Williamson?

  No, they're.

• 1:26:09Jonny?

  Youssef won't have gone for the menthol because of estrogen.

• 1:26:13Chris Williamson?

  This actually does surprisingly, the large ones do kind of smell tiny a bit menthol, but I don't think that they are. I don't think they're supposed to be.

• 1:26:19Jonny?

  Maybe just kept in the same factory.

• 1:26:22Speaker 00

  I just didn't, I'll go for it next time.

• 1:26:25Jonny?

  Okay.

• 1:26:25Speaker 00

  I'm not too concerned about estrogen for menthol.

• 1:26:28Jonny?

  Thank goodness. I think the menthol sounds like it would be the best bit.

• 1:26:35Speaker 00

  Maybe it could be the kind of thing.

• 1:26:36Chris Williamson?

  It's above your nose. How are you gonna have menthol?

• 1:26:38Speaker 00

  I don't know.

• 1:26:39Jonny?

  You'd still be able to smell it, wouldn't you?

• 1:26:41Chris Williamson?

  Yeah, maybe. Let's, I'll get mine on. Johnny, can you not find something to put on your nose and then we can all wear?

• 1:26:47Jonny?

  Yeah, sadly.

• 1:26:51Speaker 00

  Be a bit of Post-it note. Good face, Chris. That's the, that's the makeup face.

• 1:26:58Chris Williamson?

  Yeah.

• 1:27:00Jonny?

  Like that.

• 1:27:01Speaker 00

  Brilliant.

• 1:27:01Chris Williamson?

  Oh, that's lovely.

• 1:27:04Jonny?

  Technically, this is a, this is on my nose and it's similar, isn't it?

• 1:27:09Chris Williamson?

  It's a festive, festive nasal decongestion that you've got on there. Do they light up? No.

• 1:27:14Jonny?

  No.

• 1:27:15Chris Williamson?

  Johnny had a pair of sunglasses briefly. Okay, so my last one, what are we gonna do for my last one? Uh.

• 1:27:22Speaker 00

  I'm gonna have to get some nasal strips. I hope we're doing a what are we watching round at the end.

• 1:27:27Chris Williamson?

  Oh yeah, of course. Of course. You think I'm gonna miss off that?

• 1:27:30Jonny?

  Cause you just watched the third film ever. Ready for it.

• 1:27:35Chris Williamson?

  Um, okay, so how about, this is a final one for travelling, but it's also for people that are staying in. Uh, hotels since Covid have stopped turning down people's rooms. They don't, they don't do room turned down service unless you request it. And they say that it's due to Covid's safety regulations.

• 1:27:56Speaker 00

  How long are they gonna milk that for?

• 1:27:58Chris Williamson?

  Absolutely not. It's exclusively due to the fact that they don't want to have to send the maids around to every different room. So when you check in, that is the time, every single time to say, can I just make sure that we're gonna have turned down service every day that I'm here? Because if you try and ring them, even when you check in, once you've gone up to the room and you ring down, what they'll say is, sorry, we need 24 hours notice in order to be able to plan this. In some places, they'll say, they'll say that they need 24 hours notice. If you do it when you check in and they say, we need 24 hours notice, you go, look, I've just checked in. That's a ridiculous rule.

• 1:28:28Speaker 00

  Hotels are such gaslighters. They do it with the towels and the, and washing, don't they? They say, oh, to protect the environment, we're not gonna do any laundry unless you put it in the bath or unless you request it or something. You're like. It's not for the environment, though, really.

• 1:28:42Jonny?

  Unless you damage the planet and in your selfish manner.

• 1:28:45Speaker 00

  Yeah.

• 1:28:46Jonny?

  You'll use the same towel.

• 1:28:47Chris Williamson?

  I'm paying £250 a night for this room. Let me clean my towels.

• 1:28:51Jonny?

  Yeah.

• 1:28:51Chris Williamson?

  I realised there was a carbon offset here. So yeah, ask for room turned down at a hotel as soon as you check in. It's just, it happened in Guatemala. I needed to do that. Went three days without turned down service. And then realised that I needed to request it, which was 24 hours. So it was four days before I actually had my room turned down. Uh, yeah, highly done. Okay. As is tradition. Let's do a little loop around of what we've been watching. Netflix, series, documentaries, YouTube stuff, any bits like that.

• 1:29:20Jonny?

  So excited, isn't he? Bursting.

• 1:29:22Chris Williamson?

  I see it.

• 1:29:23Jonny?

  Uh, shall I go first?

• 1:29:26Chris Williamson?

  His nasal strips vibrating with excitement.

• 1:29:29Jonny?

  Is the, the potato is now, I'd say a little bit cooler than room temperature, but I'm, I'm happy to.

• 1:29:34Chris Williamson?

  Safely in your hands. Take it away, Johan.

• 1:29:36Jonny?

  Um, first one's just come out, actually. Have you, has anyone seen the first Knives Out film?

• 1:29:43Chris Williamson?

  Is that?

• 1:29:44Speaker 00

  Yes.

• 1:29:44Chris Williamson?

  With that, that new things with Daniel Craig, right?

• 1:29:47Jonny?

  Yeah.

• 1:29:48Chris Williamson?

  No.

• 1:29:49Jonny?

  I just, no. Okay. So that, it's a bit of an acquired taste, but if you, if you enjoy Knives Out, the first film, there's a new one called Glass Onion, I think it's called it, a Knives Out, Knives Out production or something. It's like number one in the UK on Netflix. Um, it's pretty good. I just really like Benoit Blanc.

• 1:30:06Speaker 00

  How does it compare to Knives Out?

• 1:30:09Jonny?

  Uh, similar.

• 1:30:12Jonny?

  Uh, hold on, what do you mean?

• 1:30:13Speaker 00

  Like, so it's, it's not a sequel? Is it just a?

• 1:30:17Jonny?

  No, it's not a sequel. It's, um, Benoit Blanc's in it. So he's the, the common theme. Um.

• 1:30:22Speaker 00

  So if you were to, um, if you were to rate Knives Out out of 10, would it be higher or lower?

• 1:30:29Jonny?

  It would be, this is because you're deciding whether to watch it or not.

• 1:30:32Speaker 00

  Yeah.

• 1:30:33Jonny?

  It's, is that because you didn't enjoy Knives Out?

• 1:30:35Speaker 00

  So it, it was just on the threshold. So if it's lower.

• 1:30:38Jonny?

  Oh, wow. It probably is slightly lower.

• 1:30:40Speaker 00

  Ah, that's a shame.

• 1:30:42Chris Williamson?

  First one. Was the first one good?

• 1:30:44Jonny?

  It's like I say, it's just it's a really acquired taste. Like you'll either watch it and think, what the fuck is this? Why has Johnny recommended this? Or you'll find it really funny. I find Benoit Blanc funny, Daniel Craig's character, so.

• 1:30:58Chris Williamson?

  All right, Yusef, what's the one film you've watched over the last 100 episodes?

• 1:31:02Speaker 00

  So it was a series called Devil's Hour. And I recommended Johnny to watch it and he, I think it's probably the first thing that I've ever recommended Johnny to watch, that you've not already seen, but.

• 1:31:18Jonny?

  So I think it's the best series I've ever seen.

• 1:31:20Speaker 00

  Wow, it's top three for me for sure. I think it goes Breaking Bad, Midnight Mass, Devil's Hour.

• 1:31:26Chris Williamson?

  What the fuck's Midnight Mass?

• 1:31:28Speaker 00

  It's based on a Stephen King book, so it's really well written and it's incredible.

• 1:31:33Chris Williamson?

  What's Devil's Hour?

• 1:31:35Speaker 00

  It's got Malcolm Tucker in it. Well, it hasn't. It's got.

• 1:31:40Chris Williamson?

  Malcolm T. The Capaldi.

• 1:31:41Jonny?

  Yeah.

• 1:31:43Speaker 00

  And now I've got to be very, we've got to tread very carefully here, but it's a psychological thriller.

• 1:31:50Speaker 00

  That is very dark and has lots of unfolding

• 1:31:58Speaker 00

  unusual events. And I think that's all I can say.

• 1:32:01Chris Williamson?

  Okay, what's it on Netflix?

• 1:32:05Jonny?

  Amazon Prime, I think.

• 1:32:07Chris Williamson?

  And how many episodes? How long?

• 1:32:10Speaker 00

  It's like five or six. So it's, it's nice and contained. It's not, it doesn't feel like it drags out. There are some series where you're like, oh, come on, this could have been like four episodes rather than 15.

• 1:32:21Jonny?

  I would say, just a editor's note, that when Yusef recommended it to me, my first thoughts were like, this is decently complicated. Like for something to just sit back and enjoy, there's a lot of different plotlines and it does take a couple of episodes to be to be like, okay, this is pretty good. And then the final couple of episodes, like the final one, especially where everything's revealed, insane. So it's really worth assisting.

• 1:32:46Chris Williamson?

  How scary is it? Because when I hear thriller suspense, I think scary and I don't do, I don't do.

• 1:32:52Jonny?

  I love that you don't like scary films.

• 1:32:54Chris Williamson?

  I really don't like scary films. Not good with scary films.

• 1:32:58Jonny?

  It's not scary at all.

• 1:32:59Chris Williamson?

  Okay, good.

• 1:33:01Jonny?

  The Devil's Hour, that will all be revealed why it's called that.

• 1:33:04Chris Williamson?

  Sounds like it might be scary. Okay, have you seen Treason?

• 1:33:10Speaker 00

  No.

• 1:33:12Chris Williamson?

  Watched it. Watched it. Netflix came out. It may have only come out yesterday. I have been recovering with this flu that has nailed me twice in two different countries now. And in the space of the two days it's been out, I finished it. So I recovered to treason. Very good. The head of MI6 gets poisoned within the first three minutes of the series. And then a new understudy takes his place and it's all political backbiting and stuff goes on and his family gets involved and an ex-lover comes over and the Russians are in it and everything. And it's just a bunch of pretty well-known British actors that you'll be familiar with.

• 1:33:55Chris Williamson?

  The Irish mob boss from that mob series that we were watching a little while ago is in it. The one that took ayahuasca on that like real high-class retreat with his wife and went crazy. He's in it. A bunch of people that you'll recognize from things like The Thick of It. Just good class of British characters.

• 1:34:17Chris Williamson?

  Yeah, easy, easy watching, five episodes. Could, could have been a little bit more compelling, but pretty, pretty enjoyable, pretty enjoyable watch, pretty easygoing.

• 1:34:28Speaker 00

  Nice.

• 1:34:32Jonny?

  The Litvinenko series. Anyone seen that? I think it's on, it's on like ITV player or BBC. And it just documents the Alexander Litvinenko. I think that's how you pronounce it.

• 1:34:49Jonny?

  Like the actual events.

• 1:34:51Chris Williamson?

  Who was that? What is he?

• 1:34:53Jonny?

  He was a former Russian KGB agent.

• 1:34:57Chris Williamson?

  Oh, he's the nerve agent guy. Didn't him and his daughter both get popped?

• 1:35:01Jonny?

  I think just him. Okay, just him. Yeah, there was, there was another incident where like two people got poisoned in Salisbury, I think it was.

• 1:35:07Chris Williamson?

  Yes.

• 1:35:08Jonny?

  Yeah, so this was, this is predates that. He was like poisoned in a hotel with.

• 1:35:18Jonny?

  I don't know. And one of the, like, it's, it's the most dangerous substance.

• 1:35:21Chris Williamson?

  Some nasty bastard nerve agent.

• 1:35:23Jonny?

  Yeah.

• 1:35:23Chris Williamson?

  Only available in Russia.

• 1:35:25Jonny?

  Documents like, uh, the, the British police dealing with it and, um, pretty good.

• 1:35:31Chris Williamson?

  Nice.

• 1:35:31Jonny?

  Good, good series.

• 1:35:32Chris Williamson?

  And it's called Vinnyenko.

• 1:35:34Jonny?

  I think so, yeah. I, I didn't know, like, half the stuff that happened and how, like, it's just audacious to just come into the UK and poison someone with something like that and then leave again.

• 1:35:46Speaker 00

  This wasn't the guys in my-

• 1:35:47Jonny?

  What are you guys doing?

• 1:35:48Speaker 00

  Like the cathedral, the, the brothers that went into like Durham Cathedral or something and, no.

• 1:35:55Chris Williamson?

  No, I don't think so.

• 1:35:57Jonny?

  No, it was in a hotel in London. They put like a nerve agent in a, is it polonium or something like that? Um, put it in his green tea, in a pot of green tea in a hotel. And they then subsequently found like traces of it in the green tea that had been like through days and days of cycles. They still found traces of it and they had to, to bury him in like a, a metal coffin to-

• 1:36:20Chris Williamson?

  This nerve agent shit's no joke, man. The, the, as they were tracking the father and daughter, I think, that got popped with it. Or the, the one in Salisbury, they were able to see where they'd been for hours afterward. Oh, he touched this cup. Oh, he'd, he'd, he'd stood on this step. He brushed past this particular tree or something.

• 1:36:43Jonny?

  It's the, the, the point they're making in both dramas about both of those happening is that like it can, there can be a speck of it on a, on a table. And you could test just to the left of it, just to the right of it, miss it entirely. And you have to test exactly where it is, otherwise you can't detect it. But if someone touches it, that's it.

• 1:37:01Chris Williamson?

  Game over.

• 1:37:02Jonny?

  The game over. So it's so hard to, once it, once there's been some of it in somewhere, it's so hard to find it and detect it and remove it.

• 1:37:10Chris Williamson?

  Shit.

• 1:37:10Jonny?

  And it's incredibly toxic.

• 1:37:12Chris Williamson?

  Okay. Yusef, have you watched anything else?

• 1:37:15Speaker 00

  Yeah. So a couple of hat tips again to Johnny, because you recommend, I think you recommended both of these, The Night Manager.

• 1:37:22Jonny?

  Yep.

• 1:37:23Speaker 00

  Which was good, had a sort of young Daniel Craig in it.

• 1:37:28Jonny?

  Yeah.

• 1:37:29Speaker 00

  Um, he's very charming and very British and he has one.

• 1:37:32Chris Williamson?

  You're talking about the guy that plays Loki. Tom.

• 1:37:39Speaker 00

  Hanks.

• 1:37:40Chris Williamson?

  No.

• 1:37:41Jonny?

  Tom Hanks, that's it.

• 1:37:42Chris Williamson?

  Tom Hanks, yeah, you're right.

• 1:37:45Chris Williamson?

  Yeah, okay, that guy. I watched that as well. I thought that was great. It's also good.

• 1:37:48Jonny?

  Tom Hiddleston.

• 1:37:49Chris Williamson?

  Tom Hiddleston.

• 1:37:50Jonny?

  Yeah, Tom Hiddleston and Healy, Healy, both of them are in it. And Tom Holland is also in it.

• 1:37:56Speaker 00

  And then the other one was The Suspect, which was also good, kind of psychological thriller with an Irishman.

• 1:38:06Jonny?

  So funnily enough, that was actually the thing I was going to say next. So thank you.

• 1:38:10Speaker 00

  Oh, no, I've stolen it from you.

• 1:38:11Jonny?

  Well, no, I think I might have said it on the last Life Hacks.

• 1:38:14Chris Williamson?

  What was the second one? What's the Night Manager and what's the other one?

• 1:38:17Jonny?

  Suspect.

• 1:38:18Chris Williamson?

  Watch The Suspect, okay.

• 1:38:20Speaker 00

  So that, those are my hat tips, just in terms of.

• 1:38:23Jonny?

  This isn't you, that wasn't you.

• 1:38:24Speaker 00

  Yeah, so just in terms of things to, things, things to, to watch. Chris, you recommended Coffeezilla a while back. I've seen some of his recent stuff and he is a specimen.

• 1:38:35Chris Williamson?

  Some of the best shit on the internet at the moment, yeah.

• 1:38:38Speaker 00

  Yeah, really, he's, for, for people who haven't heard of him, he's an investigative journalist that wears signature suspenders and he just goes after scammers and crypto warlords and all these kind of people and just goes to town and like peels through the blockchain and looks at the individual transactions and goes to the nth degree to just nail people. And he recently nailed Sam Bankman-Fried from, what's the?

• 1:39:05Chris Williamson?

  FTX. FTX. Have you watched, have you watched the Logan Paul three parter?

• 1:39:10Speaker 00

  I watched the first one.

• 1:39:11Chris Williamson?

  Yeah. Diddled, diddled Logan Paul.

• 1:39:13Jonny?

  I haven't seen any of this.

• 1:39:15Chris Williamson?

  Diddled him hard, yeah. I mean, Coffeezilla, Coffeezilla, just go on, watch the Logan Paul three parter, that's pretty fun. It's most fun to watch them as he releases them because watching them in retrospect, he did this huge five or six part series across two different channels about Rubet and Steve will do it and the Nelk Boys and this crypto gambling that occurs in.

• 1:39:38Jonny?

  I remember that.

• 1:39:39Chris Williamson?

  Yeah, it's, it's most fun to watch them as they come out because you get to then, yeah, you get to then think about what's going to happen next and you also get to see the reactions from people real time as they put defensive tweets up or whatever. You can go and like have a bit of a stalk. I don't think Logan Paul's actually responded to this most recent thing.

• 1:39:57Speaker 00

  The whole, the whole impression I get from watching it, because you know, you, when, when you start creating content, you see it with a kind of creator's eye. And I'm thinking, okay, like, he's put in a lot of effort for this. Like, you can really tell he's put in the time and the the cost and everything to to make this video. But the main thing is, like, he is pissed off a lot of people. He is definitely going to be on at least five, maybe 10 people's hit list.

• 1:40:21Chris Williamson?

  Mate, so I I know I know from from a very, very good source that he's had a ton of wild shit happen to him from people that he's investigated. And he's had these emails that say shit like, we are never going to stop. I hope that your kids and their grandkids are ready for this because they're never going, we're never, ever, ever going to stop. And you're like, fucking hell. And he he doesn't monetize, he doesn't do sponsors, he'll make money from AdSense, and he's just started a Patreon. So if you like what he does, you should go and subscribe to his Patreon, because this guy pays an awful lot of private prices to be able to do what to everyone else is basically just entertainment, you know, like,

• 1:41:01Speaker 00

  Exactly.

• 1:41:01Chris Williamson?

  No one else is gaining from Logan Paul being taken down, really. I mean, some people have got money back, or some people have been sent to jail or whatever because of the downstream impact of particular investigations that he's begun. But yeah, he's a he's a motherfucker. Coffeezilla is great. I'll do something that I actually watched last night, and I've spoken about them before, but they've just released something new, Melody Sheep on YouTube. So they make these beautifully soundscape, fully 3D modeled documentaries about what it would be like to journey through the universe or to go to different solar systems. They did a three part series called Alien Worlds, which showed what it created an imaginary museum of other different types of alien life forms that could

• 1:41:47Chris Williamson?

  evolve on different sorts of planets. So this would be on a planet with really high gravity, one with huge amounts of sunlight, one with tons of oxygen. This is what silicon based life could look like. This is what artificial intelligence could look like. And it's so beautifully designed. It's absolutely gorgeous. I highly, highly, highly recommend it. And the most recent one that he just did is about other inhabitable planets that we could go and see, but it's not just. Like stock footage, it's all custom created for this, soundscaped over the top. And he'll fly you through the world on the bottom and he'll show you a three star, the only planet we know that orbits a three star system in the habitable zone.

• 1:42:27Chris Williamson?

  And he'll try and render what a sunrise from three stars would look like on this thing as he's just talking over the top of it. The one thing that I would caveat is if you don't have YouTube premium, he fucking pounds you with ads. It's every five minutes. So I highly recommend watching it on someone's account that's got YouTube premium. But Melody Sheep and the most recent one, which I think is a journey to an alien world or something like that is top notch.

• 1:42:54Jonny?

  Nice. Sounds good.

• 1:42:56Chris Williamson?

  Let's round it up there, gentlemen. Where should people go if they want to check out the stuff that you do? And what is it that you do?

• 1:43:06Jonny?

  Two things. If you want to just get some macros from us, some calorie recommendations, we have a calculator on our website. So go to propanefitness.com, it's on the homepage. If, the other side of what we do is we help people, mainly personal trainers, fitness coaches, gyms, move their business online. We summarize how we do all of that. We give you a free training that summarizes the entire process at propanefitness.com forward slash modern wisdom.

• 1:43:33Chris Williamson?

  Big up. What else have you got coming up? Is there anything else that people should expect from you guys soon?

• 1:43:38Jonny?

  Just more of the same. We're just always trying to slightly improve everything.

• 1:43:42Chris Williamson?

  More podcasts and stuff.

• 1:43:44Speaker 00

  We've got some exciting backend stuff for our kind of inner circle of clients that we, is, you know, obviously a black ops operation. We can't, can't talk about, but yeah, we're going, going big on YouTube this year. So have a look at us on there.

• 1:43:58Chris Williamson?

  Cool, boys. I appreciate you. We're going to go for chicken next week.

• 1:44:02Jonny?

  Yes, we are.

• 1:44:03Chris Williamson?

  I'm looking forward to it. All right. Thank you.

• 1:44:05Jonny?

  Thanks, man. See you.