Modern Wisdom - #002 - Life Hacks 101

Episode Date: February 13, 2018

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

If you consider the time that takes to put your shoe on with a shoehorn and then without a shoehorn So and the the lot the amount of skin that you lose on the back of your thumb as well trying to thumb you Thumb it in trying to thumb it in try to thumb it in. Does a shoehorn help you thumb it in so much better? Really? Yeah, don't even just thumb for it Speaking of which, you've been joining from ProPo Fitness today. I would have called it the camera. I was smelling my armpit. I'm using the D-Slaming Fine. That's really not the worst thing you've ever done and I've

quite cursed is it. So yeah we're talking about life hacks today. Those of us who addicted to trying to make our lives more efficient and optimal. We're going to try and come up with some interesting resources that we use that have made our lives a little bit more efficient. I think that we all come from different kinds of backgrounds with what we need and what we choose to use, but then there's a lot of stuff that we've crossed over with as well. So it'll be a combination of workflow tools, apps, a few mobile phone strategies that we use for making life more efficient, and then probably quite a bit of stuff that none of us realized that the other ones did and then we're going to just mark each other up. I think especially, Skull, he says, yeah, Skull, I'm especially excited. You would like, who would like to open up the first resource?

Right, Skull, you can go first. Okay, well I'm just gonna begin very basic and just say Apple products. Yeah, this was Johnny's as well. Because Apple contains a suite of syncing, but the problem is you're roped in. As soon as you begin, you get a MacBook, you have to then get an iPhone. You get an iPhone, you have to get a MacBook otherwise you're in this sync nightmare between a Android or a PC device and then something. I'm uncomfortable with you looking at the camera. Okay, I quite like it.

It makes me uncomfortable. Right, sorry guys, it's just how I feel. Johnny's uncomfortable, so. Well, because it's then, you're over there, well, do I have to ask him? You would reply and then back at the camera? I think not in smile at me and then back at the camera? I think, not in smile at me. And then look at the camera. Just to the camera.

Yeah. Well, imagine that you're all in Shira doing the Saturday afternoon football. OK. Talking into camera, but you're gesturing to the lads. Oh, the lads. So the point you said just made the lads. I think it's a fire's around table.

It's a round table. OK. Continue. So it's such a rocky a fire's around it's a round table. Okay, continue. It's such a rocky start to podcast or the smoothest start we've ever done. Maybe. So yeah, Apple products, the main things that I use them for, the main things I use the capture tools for. So I call reminders and Siri. So hold on Siri, remind me in 10 minutes, whatever, and you have at

least a bit of either a section of reminders or a note or something that's just your immediate capture. That's stuff that while you're on the go, you just capture things that may need to be done later. And then certain point in the day later, you go in bulk and take all of those things into capture and allocate them to a specific time in your calendar. So that's David Allen's getting things done, right? Exactly. And you help with your head get it down on paper as fast as possible.

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

still got this general stress thought of like, oh, I need to do the thing. I don't think there's something that's left here. And then you're having a terrible time. So I agree. Yeah, I think a couple of products fantastic. Like being able to sink just like your notes, making your note and your phone and then it appearing on your laptop. I think 10 years ago, 15 years ago, the phones were the thing, but that sinking also wasn't I think. And then when we do, when you first get, it's just such a game changer,

I don't understand how people don't live, having an eye message, what's that web? I mean, like, I am a such a running laptop. It's probably one of the biggest. Massively shift in instant shift in quality of life. How much do you text on your phone? Hardly ever, like,

I'm on my laptop, because you're on your laptop a lot. Yeah. Well, yeah. I'm not okay. I'm always sat with so far, receive a text message. Better open the laptop. This is a laptop job job.

That is what I do. LAUGHTER I'm like, my big Arab thumb is too huge. To do that, so I'll just like not text for us enough. Yeah, I just don't bother with texting on my phone. You need the accessibility mode that my dad's on the verge of needing. I love it when I see people with big numbers. It's like the terms of phoning or calculating. It's got the keypad entry system from Anakia 3310. It's done something that's worth a thousand.

It's got the keypad entry system from a Nokia 3310. But it's done something that's worth a thousand dollars. Right, Johnny, you're what's next. Well, Apple was technically mine. Right, so Apple, from what Apple is, it's to really cover all of the things it does for you. You'd almost have to think about this for an entire day because there's so much stuff. Like, even things like do not disturb mode,

for example, notes syncing, the availability of like so many different apps can be on your phone and on your laptop. Never know, meditation apps, like I could run, we can run propane, I know you can't, because you've deliberately removed things, but if I had to, I could run the entire business from my phone. Well, I do could run the entire business from my phone

Well, I do I run my business from my phone pretty much The necessity for me to go on my laptop is very very rare Really rare so what why do you have a laptop? It's more convenient. I can work quicker typing. It's significantly quicker I don't like the angle that my next that when I look at my phone like yeah, you're hunched over it It relevant whether you sat up at a desk. It's not good. I found't like the angle that my neck's at when I look at my phone. Like yeah, you're hunched over it, you're relevant to whether you sat up at a desk, it's not good. And I've found that what's this on the back of my neck? What are these muscles here?

Traps. Is that Traps just running up to the back of your skull? Right. Okay. So I've found that my traps are getting looser at the top, but my SCD, and SCN, which is what runs on the front of your neck is getting tighter and I'm absolutely adamant that a lot of that is due to spending time with my head tilted forward looking at my phone. Yeah for sure. You naturally with the laptop you eye levels brought up a little bit. I think there's problems like more probably, most of you use a mouse but people are still sitting slouch and sit but you have their shoulders Posture 101 prop infamous.com Google it's really good

Great article I'm surprised it didn't just quote a bit dot L. Y. Link Right come on After Famous using So I'm told good good G. L's are all safe though. Is that right? Yeah, he's taught me off using What's first up for you then? I'm gonna say

The the theme or the concept which in cup this is of things, but the concept of having a series of things that you do in order every morning before you do anything. I'm morning routine. Yeah, but like it doesn't have to be like a it might just be one thing. Okay. Like it's I think for me having rather than just saying I have a routine like things that I do it's specifically like because like in the morning I'm so open to I'll pick up I'm like half asleep you making coffee pick up your phone check email before you know you've been sucked into this situation at work or whatever if I just make things as baby simple as possible for myself. Okay, so give me your money, my routine. So, okay, wake up, downstairs, coffee, journal,

phone still upstairs. Phone's actually with me. Right. So I'm trying to put less like physical barriers and just I'm just not gonna look at it. Okay. Journal, do the work, meditate, downstairs, make my girlfriend a cup of tea,

make me potentially another coffee depending on how tired I am. Back upstairs, roll my yoga mat out in the bedroom. Well, Becca's getting ready. Mobility, do wrong word, shower, downstairs. What's wrong with, Johnny? That's mine, get off. This is why it comes to so with Johnny? That's mine. This one, it comes to so many things. It's fine. Prioritize for the day, start work.

Okay, so you're, you're a concept that you think that everyone should be doing is having a morning routine. Like a, like a launch sequence for the day. Okay. How do you briefly, in 60 seconds, how do you design one? If how do you design one if you don't have if you don't have to be mobile if you don't have to run your own business so you don't have to do but if how do you just get up and get your day going quickly I think trying to not find a point where you get stuck in inertia is a big one and the phone is probably the worst for that and the TV is probably up there as well I think things that make you feel organized and productive. Like I feel so it's all, half of it may even be placebo.

But if I've done those things by the time I'm like sat working, my mind's not thinking like, oh, I said I was going to blow out of the morning, like I said I was going to meditate or something's bothering me because I kind of dealt with that first. So I try and get out my own way mentally before doing things that require me to sit and focus and be disciplined. I think that you can quite easily work out what it is that you need to do in a morning. Less about the things you need to do and more about the things that you shouldn't be doing as far as I'm concerned. There's certain things that you can do on a morning that will make you feel

better, but there's a lot of things that you can do in a morning which will make you feel a lot worse. Yeah, like if you, there's so many, so many of my friends that I know that will get up on a morning and they will spend 45 minutes cycling around all of the apps on their phone, clearing off all of the notifications from the day before, like purely from a time efficiency perspective. As soon as you're traveling to wherever you need to go, you can do that then, presuming that you're not driving and therefore you're doing two things at once, as opposed to one thing at once. Such a good point, because I think if you compare the worst case scenario morning, where you wake up and suddenly you're a gender that you were planning to do in the day,

it gets absolutely sidelineed by all of the urgent, but not important stuff comes up and you end up yeah, siting through the app so just complete and then two hours later you're like well I had plans for the day but I've got nothing done that I needed to and I'm pretty certain that we could do a full episode on morning routine and journaling it's a big part of what I think all three of us rely upon to get our days moving correctly. And I know that it's a keystone habit for me if I have a good morning, delighted me having a good days by a factor of 10 more likely. So if you want this to do one on morning routine, drop some message or give me a tweet

or something and we'll put that together. I think it's sort of a little bit of a finishing point for that. The phone thing, it just comes back to it. We'll be doing a number of episodes on how to not use your phone. But the best thing that I've done is that I don't sleep with my phone next to me anymore. My phone is on the opposite side of the room next to the window, so if I'm gonna go and turn my phone

a lot off, I have to get up and out of bed, go turn it off at the window, then pull the blind in the window until that light into my room, and then even if I get back to bed, I can't go out to sleep again. Like as long as you're happy with the way you're going to have to go back to bed. I don't mind it. I can go back to bed for like five minutes but I think I'm in a bright daylight now so you can always justify sort of, aren't you? Just a fight that like, no, no,

I need this extra 15 minutes. Absolutely. That voice in your head goes and then as soon as you're asleep you don't have control of how long you're back in bed. It's just such a bad way to start the day, starting it with TV or starting it with your phone. It feels like, what's that thing? Brian Johnson said to me, he says that someone smoking a spliff drops their IQ by 15 points, but someone on the phone drops it by 25. So I can terms of the IQ effect that being on your phone has, due to the amount of stimulus, your brain output suffers larger than if you'd smoked a joint. Put the phone down, pick the

joint up. It's crazy. There's a lot of things like that. So when they say driving while texting is equivalent to driving under like six units of alcohol wherever sleeping with your phone in the room that you're in is equivalent to like psychologically or to the the impact that it has on your quality of sleep is equivalent to sleeping with your front door open. We've spoken about that. Yeah, I see the point. But if does anyone else feel like do you feel like when you phone's the room and you... We're probably so, no one has a task to it, not when it's in the room, I don't think so. But I definitely notice a difference when I'm sat down and I can't see my phone. Like, if I can see it, even if I always have it face down, phone is always face down.

Now, even when I get into a meeting, phone always goes face down. But when I can see it, even at the peripherals in my eyes, from sight watching TV or on sight reading a book, if the phone is face down there, I can see the black and it draws my mind towards thinking that's not the thing. So in social situations, I can't remember the number, but if a phone is even visible on the table, even if it's not in use, it still diminishes the sense of connection and interaction. I think that you can get away with the phone wallet. even if it's not in use, it still diminishes the perceived sense of connection and interaction. I think that you can get away with phone wallet. Maybe, yeah.

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

almost everyone would benefit from having an improved range of motion, from doing some stretching day to day. There's so many people that you hear that say, I'd look, you know, I'd love to do some stretching, but I just either can't find time or don't know what to do. And the fact is that Ron Wod makes it so easy for you to do it. You put it on either on your laptop or on your phone. There's a good mobile version of the site and put either headphones in or play through the speakers.

And a guy talks you through the movements that you're going to do. And some good-looking guys and girls on screen demonstrate them and they stay in the poses with you for the entire time and then sometimes is control breathing that you have to do along with it. It's just fantastic, it's such a good resource. You have access to every workout that they've ever put out before and you can refine those down by what's tight. So you've got a bad back, you've got a bad neck, you've got a bad, you've got tight hips, you've got tight whatever, you can put in the things that they're bothering you and it will do a meta search through everything else and then come up with a routine that it thinks is good for your selection of routines. And yeah, I think when I started doing CrossFit, which is functionally a more demanding sport in terms of my range of motion, my mobility is still not good enough, but was terrible from years of not looking after it. And now, if you can imagine the stretch that you do that used to be at a doing school where you put your hand,

one hand goes up and behind your neck and the other hand goes up your back. And I was never able to get my hands to touch behind my back, whereas now quite easily from cold cold I can fall into it. If you're just listening you'll have to imagine how lovely that looked. But if you've got your way, I can't really do archer arms. I was thinking this morning. Straight in. Right.

Perfect. And you were miles away, right? I was here at the start of the year. The one I still can't do is eagle arms. Yeah, I think that's because of dimensions. I'm so long. Titanically muscular. You're fucking huge.

No, it's my, it's my entire rotation on one side to worse. Is it? Yeah. Right, I think for me, Ron Wad is the same benefit as having, as outsourcing my training in nutrition to a coach, in the sense that, like, I think mobility, because there are so many different ways, resources, methodologies, and like, schools of thought and how you should manage it.

It's so easy to get caught up so much in it that you just don't do anything, or you do something and overthink it and worry that it's not the best way to do it. So for me, it's having someone else's put at least some level of thought into it. There's some kind of, I can feel some kind of progression. So the poses get a gradually easier that we were discussing.

And crucially for me, I think it's not intrusively painful or really challenging, it's quite relaxing. It can be challenging, it's the exact right level of challenge. Exactly, you don't come away from it thinking like, do you hell or like dread doing it? Like I quite like having it as part of my morning. There's a couple today The first pose was if you can imagine the side split basically it was when straight into a standing straddle Which is your feet as wide apart as you can standing up straight and then lowering down on your hands and to go into that from cold It's not it's not horribly challenging, but it's pretty tough and you have to kind of really focus on your breath and the benefits that I think would mean to you Johnny of St. Remint and I think

Skon your uh uh I think your benefits from yoga like I have the years they work all over Skon. Skon. It's just the Skon isn't it? It's a crumbly old Skon. The Skon. The Skon, the lemon. Yeah, I think I think that the benefits that all of us have seen from the old rummability of the years justify doing this, um, you can get a seven day free trial. The links to everything, by the way, links to everything will be in the description below, where we can find discount codes or put them in if not then

pretty teeth and, and buy it all. Wrong words so cheap for you to get. Is it $7 a month? $14 a month? Yeah, more. 10 pounds a month. 10 pounds a month for you to have, basically, someone delivering you a fantastic yoga workout every single month. You and I would pay what?

10 quid or yoga session per week. Yeah. So we're paying 40 pounds a month for four hours of yoga and now we pay 10 pounds a month for daily It's not the same. It's not exactly the same and you can get free yoga online. Yes, but I think the How easy it is how accessible it is the level of programming involved and it looks good It's nice. Yeah, it's a nice thing to use to good experience and that's part and parcel of it the platform simple So yeah, you should you should definitely check it out, it's got a seven day free trial, for sure, and then every so often they might even bump that up, CrossFit Open is starting soon, I'm going to guess that

they'll probably do maybe a 14 day round about them. So if you wait until the back end of February, then that'll probably be a good shot. Do you want to give the Amtie wrong word? I originally didn't like wrong word because of the lack of focus on the breath and the lack of the flow between poses. Since then, wrong word seems to have improved that and they've taken more influence from yoga. But the biggest thing, as Johnny said, is there's a value in just having a prescriptive routine to do regardless of what it is, like you're just going to turn up and do it. And it's the other value in doing the yoga class

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

Yeah, exactly. I think there's an underlying assumption here, like an underlying problem. And you guys propane wrote an article, just stick to the program. And I think the point is that I don't remember right now, but I'm more than happy to take credit. I did write it past Johnny did it. I must have done. And yeah, right? Past Johnny did it. I'm sorry I must have done. And yeah, it was really really good. Basically what it says is that if you've got something

which is a system which works, or something which is a system which is prescriptive and laid out, stick to it long term because people are too prepared to flip between different approaches to anything that they're trying to achieve. And within the space of two weeks, they didn't see progress. Well, there's entry barriers to everything that you're doing. Well, we get it with clients a lot and the complain about the results they didn't get from the program, they didn't follow. There we go. And it's just like, well, if you

stuck to something enough to see the result, you'd be able to make the decision yourself as to whether it's working. But yeah, the place to be in is to be able to make the decision yourself as to whether it's working well yeah the place to be in is to be able to say that didn't work or that did work and if you can say neither shopping and changing doesn't give you the privilege to say either so I actually gave up Ron Wod Chris I remember this day that's a message him I was like Chris was from Turbo News and I stopped doing Ron Wod and it was just I think probably just out of not really seeing much benefit from it after six months changed did something a little bit different And then decided to come back to rumble and funnily enough

Another two or three months and sort of all these improvements have come through once and that just shows that like it took me It literally nearly took me a year doing it, but suddenly a lot of the poses feel much easier. I'd like to see improvements fairly quickly and say although they manifested themselves in my performance a lot later but no, Rommod you should try it. If Rommod isn't for you or if for some reason you can't access it then find yourself a similarly prescriptive stretch and retain that you do consistently but Rommod as far as we're concerned has been the most effective one that we've seen. I can't do because I know your suggestion is like find a yoga routine online stretching routine that you do consistently, but Rommod, as far as we're concerned, has been the most effective on the way. I can't do, because I know your suggestion is like, find a yoga routine online and follow that.

I just can't do that. I can't find a good one. You could do, but I think the best thing should go to a class, because it's just the most foolproof way. But a lot less convenient. You can't do that, especially because I like doing Rommod first thing in the morning, upon waking. It's a lot less appropriate. I think they're trying to do different things. I don't think Ronwod's is 20 to 20 minute maintenance. Pretty. Yeah.

Ronwod seems more performance specific as well. Yeah. And I think if you're doing it for performance benefits and you are a lifter, wait, lifter, cross-fitter, power-lifter, body-builder, then definitely, Ronwod is the one. Right. What's next for you, let's go. So I've just had a look through my list and everything falls into capture habits or media consumption.

Okay, so let's go media consumption. I want one from the top and three from the bottom please. Oh God, okay. Constant and the vowel. Media consumption, so you know what, I'm gonna have to kind of capture first because... I just ignore you. You're going to...

Bad, basic... Carol! Carol! I said! So, the way that you know which media to even consume is through your capture process. So, I... What you do? Either stuff that trusted people send you, you know, is going to be good.

I put it into... Which is only Tobie's. Which open to abuse. But I'll put it into a play queue. There's either a read queue or a play queue. This is done through Toby, which is a Chrome browser extension. You then can split things into libraries of things to watch, things to listen to, things to read. You can then, if you want to, allocate them on the top of the bottom as to different various, very ingrates of procrastination.

Either it's full bait, like really procrastination, really procrastination, soul frustration, or procrastination. So, productive on the top. I didn't understand. You installed Toby on my laptop and I still didn't understand what it was until the other day. Toby is basically, it's kind of like a bookmark manager. So it's a combination between a bookmark manager and a reading list that is displayed nicely and visually.

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

So, the purpose of that is that you've captured and you've eliminated the decision of, what should I read, what should I watch, whatever. If you sit down, you've taken that micro decision out of every moment and you just have it there, you have a cue that's ready to work. Getting it out of the head again, it's a given out and all over again, right? Exactly. The brain isn't tremendously good at remembering things, it's good at decision making and doing. So it doesn't want to have to store the reminder of the memory

of this is why what should I be doing, it's get it in front of you, get it out and crack on. Totally, and the other, sorry. How do you, so you talked about capture? Yeah. How does it go from, so Chris talked about capture? Yeah. How does it go from, so Chris sends you a funny cat video. How is that end up in Toby? So copy the link, add it into Toby.

Okay, so that parts, you haven't got anything, just manually collect, automatically collecting things in your way. So I have with, with some things where if I'm listening to, actually this is kind of the next stage. So so you have the capture. It also means that it minimises your procrastination because you're not going to be just randomly surfing the internet because you've got a list of things that are vetted and you want to be reading or listening or watching. So lectures, audiobooks, that kind of things what I'm into. So Toby is so, Toby is for stuff on browsers. MP3 audio book player is something that is in the phone app

that sounds really snide. It is very snide. Is it? But that's why it works. Yeah, it works very well. There's many MP3 audio books that you can get, or YouTube has a huge number of audio books for free. And if you use YouTube to MP3 converter, you can download them into an MP3, put it on your

phone. When you play, it'll store your spot and there's also a sleep timer. You can adjust the speed as well. So it's a full... It sounds a lot like audible, it's audible. It's audible. It's not the audible for when you've downloaded it yourself. Exactly, it's not the audible. And've downloaded it yourself. Exactly, it's not audible and I use audible too, so which is excellent. So is there anything on that's not audible that you can get on MP3? There are many things, there's a number of things that you can't, audible is only got 200,000 titles.

I'm aware that there's a main 200,000, anyone who's releasing a book now is releasing it on audible as well. But 200,000 titles in the entirety of our literacy history, history is not tremendously comprehensive. I would just would have thought the limitation for that is that they aren't an audio book rather than they aren't an audio combination. So the reason I got Ordebubble is for modern titles that are harder to get through. YouTube will tend to have classics. So if you want to listen to Alta's Huxley or any kind of old novels or anything like that,

there will be some old school British man reading it out on there. So you've got Toby for Capture. Toby for Capture. What's up next, Johnny? What's your next one? Oh wow. When did you get Toby? Is it just Google like Toby Chrome extension? Yeah, exactly. I had a really good one a second ago. I'll link it to that, which is just something that I decided to do. What was the thing I was going to say?

So with capture and the daily item thing, there's definitely, and this applies to anyone, I think, you have stuff that is just accumulating in your life every day all the time. Someone says something to you, message pops up, email, whatever, stuff to do. And I think like as much as we'd all like to always have something there to capture it right down, we don't always have that. So there's two things, there's a PDF and there's a podcast that David Allen's done, which is a guided, brained up, guided mind sweep. There's a podcast of him literally just talking and he goes through things, he's like, okay, professional life. Think about things that were said to you yesterday, look at your calendar over the last week. It sounds weird, but if you sit with a bit of paper, like a blank document and just listen, the stuff that comes out of your head,

like something that someone sent me 10 days ago that I would have completely talked to about. The sort of thing that you just sat watching TV and suddenly it was like, oh, damn it. Yeah, prevent that. I think a lot of the time when I meditate and I sit down and meditate,

and I'll have an idea that'll come to me or a memory of something that I need to do for later in the day. And it's that silencing of the amount of stimulus that we've got going on. So it's in the front of mine. And you go, fuck. And then once I finish my journey to that, it is still there.

And I think spending a little bit of time with a bit of silence or actually rechecking through the last few days of inputs is probably a pretty good idea. If you don't get that stuff out your head, it does create this background home. Definitely. It accumulates. There's something that I need to do, but I can't remember what it is. It's just a chronic version of that. So doing that, like a couple of times a week, I think just really helps.

Where can people find that? If you search David Allen, Google, David Allen, guided mind sweep. Okay. There's a, there's a PDF that I've just got saved on my desktop. You just look down the list of things and you're like, fuck. And it, it, it makes you feel so basic because you're like, that's obviously just sat in my subconscious, ready to, ready to pop up at some point.

But they just need a triggering. Okay, next up, I'm gonna do Optimize. Hey guys. So Optimize.me is a website by Guy Co. Brian Johnson who is not the lead singer of ACDC. He might be. Well, he might be. He's pretty certain he's not,

unless he's leading an outlandish double life as a bald American guy that's a life coach, and also a bold American rocker from Newcastle. So it's a website where he summarizes books and concepts. There's so much, I think he's top 500 book summaries now. Yeah, there's a lot. His intention is to do a thousand. That's his goal to do a thousand.

He's done 500. A lot of them are nonfiction, self-help, personal development, spirituality, but it goes full range of topics. He's done ones on breath methods, endurance running, bodybuilding, a lot of stuff like all the classics in terms of personal development, David Allen's books on there

We've been talking about how to win friends and influence people by Delkan. You've got master classes as well, isn't he? That's what's really good, and I think the journey that when you were on it optimised that's what you liked. So, if you can imagine that this guy is doing around about every week to every five days is releasing a book summary And then around about every month to every two months he will compile around about 10 key concepts within a field and he'll then release a master class. So if you can imagine that he skims the top filtering of the best stuff out of each book and then skims the top filtering of each book into a concept and that is what creates the master class.

So if you're the sort of person who maybe struggles to read or sink themselves into a book for an extended period of time, this, which was me, is me still, was me specifically a year and a bit ago and still is me now. This is really, really useful because you just get the key take home points with some really, really good examples. So I'll go through 10 key lessons within a particular concept, usually from 10 separate books, maybe a couple that'll cross over. So let's say breathing 101, nutrition 101, sleeping 101,

depression 101, how we make a habit, anxiety, everything, and all of this stuff's backed by whichever book he's been in. So you get the best of the best displayed in maybe a 90 minute, either MP3 or a video. And the amount of resources that you get with it is really impressive. There's a workbook that's attached with each masterclass. There's a poster that comes that's attached with each book. You can either read a blog version of most of the book summaries

which is the transcript from the audio version, there's also a video version, there's a mobile partner app which saves you position that you have if you're doing it on desktop, the desktop thing's really good. It really is, it's a pretty powerful and overwhelming resource once you get into it, I do feel like his demeanor is probably a bit testing at times and that might be one of the mid to getting factors of why you've stopped doing it. I'm not too sure. I think his, so a lot of the books that he covered, not really of interest, he's starting, recently he's done everything of the Harry Potter's. Really? That's interesting. You want to be the summary of?

Maybe it is. Obviously it is. Otherwise, you've done it. I'm not sure. I think there's a lot of very niche diet books that he was covering. When you go get a thousand out of the book, a lot of solutions. Things about move your DNA and all this sort of thing. I get why he's doing that, but it's just not interesting to me.

And then the, I found that a lot of the masterclasses, so this, this is going to be my next one. But it's, there's a lot, a lot, like a tidal wave of information. It's, doesn't it? It's like, like, and you watch a masterclass, like, fucking hell, like, it's going to take me a month to just apply all of that stuff. To disseminate 90 minutes. And it's like, they're almost need to be a syllabus and a curriculum to sit, if you wanna actually

do stuff with it. Yeah, yeah. Like it's like a three year course, isn't it, realistically? This is, we come back to watching things on multiple time speed, which is, we can go through that. Well, my point about Brian Johnson, which is also my next thing, which is that I signed

up for optimise as well. I think we've all had an account at one. We've all had an account. Absolutely. He's demeanor is a bit difficult and the master classes is too much of a wave of information. And that's not the thing. For you to say that. For you to say the summage information.

Yeah, I've made it my business over the last five years to assimilate large amounts of information. It's not by choice, just for anyone who doesn't know any of the business. I am a medical student and people describe studying medicine like drinking from a fire hose. So the goal is to try and just catch as much as you can and it's very stressful. But yeah, the problem is every book that is summarized, we have to remember that's somebody's life works, somebody's life research project, or whatever. And he's trying to count.

I was putting ten of them into it an hour and a half. Maybe even if it's less, 45 minutes. And there'll be like 11 points that each have four or five books to support. So what happens is you don't get the time under tension, you don't get the time of exposure when you're listening to summaries to really fully assimilate the information and integrate it into your life. I mean, that was the, it's great because you hear it and you're like, oh, wow, these are

all fantastic ideas. But it's, if you get stuck in that it's just quite mastery because you're not really it's just a bunch of like inspiring self-help stuff. It turns into cliches sayings and headline concepts rather than understood, actable habits and changes isn't it? Exactly and that's interesting. So what's up next? so my workflow to solve that is, I've gone back to listening to full audio books, giving myself full time under exposure. I'm not doing two times speed as much,

or three times, you're going to have to explain why you were even doing that in the first place. Just simply the mindless acquisition of efficiency and crowning more information and one. So you're using YouTube. YouTube natively has a speed up speed, right? Yeah, but I've got a little hack for that as well, which moves it up to four times speed.

But I'm, what can you listen to four times speed? Could you actually understand? It depends on the speaker. Some people, normal cadence. A normal cadence. Could you understand anyone at four times speed? Not only non-technical information. When you start learning about like, you're trying to do like physiology of urination and you're listening to it at four times speed, you're like hang on.

I'm just gonna have to listen to the four times on four times speed. So this is pointless. So, I've slowed things down. It's imagining that you sat in your room. Hold on, I've sat in my seat. You're in the middle of the hall. Yeah, I... I have to die in the back of the room.

We've got three of us. The slow realization. We've got three of us. I think beaten by your imagination. The flatmates would always like, they'd come in and just hear like, and then they'd always take the space to the floor. They'd die or yeah.

So, it's all things down. Yeah. Audio books. And then take notes and summaries as I go along, just in the little Apple notes file on my phone or whatever, just some of the key points. Put that into an Evernote file and then set a reminder through Evernote, which gives you an option to set a note to have a date to remind you of an email and a push notification to then be the review. And so then you can take the actionable points

that you've taken in context and you've learned in a bit more of a structure skeleton and then try and action them individually. And once you've done that, you clear the reminder and you move on to the next thing. And I think Johnny is the best person I've ever seen at just implementing information. I just mindlessly indexed information. I've got hundreds of books, summaries, hundreds of stuff that I've summarized. Never seen anyone's collection of work that they've done themselves. That is so vast. Yeah, it's a great. It's vast. And it's helpful that sometimes if you know with Q&A with my clients for example, I very often, I can't think of many times where I've not had an answer for a question that a client has asked because of the reason. Such a broad field to judge a broad line. Yeah, which is helpful. How many notes? So I've got 2,300 notes on heaven notes. How many notebooks?

Let's see. You might as well do webinar straight after this. Just let this flow into heaven note because if anyone doesn't know how heaven note works, they're going to be confused. It's an external brain. It's a prosthetic brain. It's a USB drive for your thoughts, isn't it? Yeah, exactly. 58 notebooks, 2345 notes. How do you feel in a single word, if you can, if Evernote went down forever? It has in the past, so you have to take backups.

Okay, so let's say, Oh, even if that happens. If you were to do a thoroughversa, irreversibly all of your backups and all of them. I was just having to start again. How would you feel that doesn't exist? It's the same way it's like your house burning down. Like it's the thing is, would you rather your house burn down or your ever knocked? Oh, I'm so confused.

It's a tough question. Really is. I think when you and I travel together, we both have our laptops with us. I don't know anyone else who feels like I won't leave my laptop in a car or like carry my backpack with my laptop in. You're worse than me and it's because there's all of your Evernote in there as well. Luckily Evernote is backed up and it's

synced on the clouds. Yeah, it's single. It's on the cloud, everything. So, right, take us through, do 120 seconds on whatever note is. Go. Okay, a, a, a, a note is a way to, it's a word processor, but also a way to index any of those documents into folders, subfolders, tags. Um, there's a, you, you can find any of those notes in very quickly. The search function is very powerful. So, so most people have been exposed to notes on iPhone or whatever the equivalent is on Android.

Right. And it's a very, very, very effective version of that, right? Right. It's a very, very indexable and effective form of that. And the thing that blows my mind is you have people who are otherwise seemingly intelligent that are so basic bitch with collecting their notes. You talk about the guys that are that you're peeing the university right? Oh my god, I'll be sat in a lecture and there's three, four hundred medics in there

who are all supposedly people that have been selected for their academic aptitude and they're all sat there with a flipping Microsoft Word document for every new lecture and you're like, open new save as really upset me. It's just like, so if you're a student, forget fucking Evernote, like, Evernote and Google drive, right? Even everyone who I've told to do it, there was, oh, no, you can't ever know,

do you want to, and then they'll get it. And they'll be like, oh my God, I wish I got Evernote. It's synced across, it's synced across your phone, your iPad, your laptop, it's hosting, it's cloud, you can put images in. Oh, and there's Evernote web clipper as well. So if you're on the web clipper, it's fantastic. And you're like, oh, I want to save that article. You press one key and it saves it to your Evernote. And it detect based on the words in the note, what notebook it should go in,

based on the context of the other notes. Oh, you can change it quite easily. That's one feature of an note that I don't use. It's good. It's fantastic. I just never, I don't ever find myself in a position where I look at something and think, I read that later. What I do is I, a lot of the time I sign up for things that are member on the access and then cancelled in seven days and snip them and you're having them and then I've got them. One more thing, I'm sorry. Go ahead. It's scannable. Yeah. That's how you would say. So, well, it's like thing. You'll do much better service, aren't you? Just, how often have you been asked to provide proof of address or what's the I-N-H-S number?

In fact, today, I've been asked for proof of address and my I-N-H-S number, both of which I've got within five seconds. It's a junior doctor who's an Arab. That probably happens quite a lot. Whereas, in the past, to try and get hold of that, we're going to hold you birth certificate or something like that. You have to go through the special drawer, find the thing, whereas if you just have all of your admin documents in one thing, and you can get your national insurance number or any of that stuff, just...

And you hold that in heaven, right? You can do seeking... Is that where you hold it? Yeah, so Scannable will allow you to... No, but strong. It was fantastic. I use Microsoft Lens, which is the same thing, so Scannable will allow you to just... Scannable is fantastic. I use Microsoft Lens, which is the same thing, but Scannable by Evernote.

Yeah, so it just puts it straight into Evernote. Yeah, a little bit more. So when you saw this stuff, so I think the first thing I mentioned is probably a lot of the stuff you and I have is because of you stuff. Yeah, absolutely. We have trickle down productivity tools.

Yeah, because what you were saying there about like people sit satin lectures with Microsoft Word, We have trickle down productivity tools. Yeah. Because what you were saying there about people sit siten lectures with Microsoft Word, all the difference between them and you is you just have a questioning mind when it comes to that. Think you look at that and think, there's got to be a better way to do that. I'm going to bloody well.

I think I'm just really intolerant. Well, I've been a Microsoft Word document in that 15 seconds that takes a long time. It is absolutely, absolutely. I'm absolutely surprised to find it. A 15 seconds that takes you on. It is absolutely, absolutely. I'm absolutely cruisifying this. Yeah. A good point that I'd the story that I love about what you did before you went to go and do your medical degree was that you absolutely pounded that like Russian memory system or

whatever it is. That was. Well, you've got a mind palace now. That was a big undertaking. That was one of the hardest courses. Do 60 seconds on that? Ah, man. So if you go to my impartial.

Yeah, so it's a Russian memory system that allows you to geometrically increase the capacity for the problem is it's not like, oh, you read it in your improving memory, it's a technique. So it's not like a, it's one of my own. It's learning how to bench, it's not getting a 300 kilo one rep max. Yeah, exactly But there's a lot of tools and nervous. It's just it's very laborious and very many volumes was it was in multiple

Yeah, so it's been 30 volume or something this isn't this isn't presented in like nice polished vimeo videos There's not a yes, oh the Russian text Dusty cellar somewhere. It's very very good stuff though. It's not easy. Oh, Russian text. Dusty cellar somewhere. It's very, very good stuff, though. It's so, okay, I'm going to run through you and the listeners through this quick experiment. So I want you guys to between you think of 10 objects. So, one to 10. Before you do, I'm going to give you a skeleton to hope these onto. Bunchu, tree, door, hive, sticks, heaven, gate, pine, hen. Okay, you can remember those words because they are rhyming with one to ten, yeah?

There's no way out of it. So one bun, two, shoe, three, tree, four, door, five, hive, six, sticks, seven, heaven, eight, gate, nine, pine, 10, hen. Okay, I've already forgotten. Yeah. You don't remember that. One door, no, bun, do, it's in three, door. I'll get three and five. So just so that I can explain what happened.

We went to David Lloyd. We needed to remember the code to get out of David Lloyd and the car park. I asked him what it was. And he just shouted two words at me. What was it? It was 23. Yeah.

And he just shouted. Zero to three. Yeah. And he shouted. Tomorrow probably. Because that's when you convert the numbers to syllables. But anyway, do you ever feel like you're on rain months? No. I can't. can't well well the number was a tomorrow will allow me to with the

but that's a different system that's a bit more upfront learning investment just explain as a as a concept so that's your framework okay and then a bun becomes a lamp what's the reason for you attaching something visual to it? Because memory works on resonance, whereas we think it works on just sheer attrition or like repetition. Now even repetition or even stuff that you think you learn an isolated fact is always hooked on to some existing thing within your structure of your brain. So the way that you have like an electrical circuit, or resonance, so you have like a guitar string and if you play a frequency, that's the same frequency as that, the guitar string will start to vibrate as well.

So you need the existing thing in your brain and then the trigger to go and thing in your brain and then the trigger to go and retrieve that. Okay. So just a more efficient way of finding what exactly you're looking for. Now you already have the numbers one to ten in your mind. You already have the ability to rhyme in your mind. So one and bun. That's conceptual. That's yeah, that's conceptual.

You can generate that at any time. Whereas you want the trigger to find out what the object one was. And so you say, okay, one bun, that's the hook, that's the retrieval system. And then that'll resonate with the image that you've created. Of the lamp. Of the lamp bun. And then it comes back and completes the circuit. Okay, so that's, okay, so that's, you have 10 things, you want to remember 10 things.

Yeah, that's a framework you use. Yeah. Do you always use burn for one? I don't use that system. That's just like that's the basic That's the entry that's the entry level one Once you've got you've got you fourth done degree black You actually forget the numbers altogether. Well location is a good way to do it So you remember you think of a room that you know so you come into come into the room, you'd walk clockwise around the room, identify 20 objects within the room. The first object has identified five pieces within the object, so like, let's say it's a laptop, you think like the top bit, the camera, the screen, the keyboard, the track part, and the USB port. So those are the different objects. You then zoom in, you attach another object to each of them,

and you create a chain for each part of the object. So then one object has the capacity for 125 bits of information. And so that's one object within a room of 20 objects. So then one room has 125 times 20. A lot. Capacity for bits of data. Can you tell us about the time that you went into the gym with your bell and up? So just to bring everything back down to it. Yeah. I had some of those shorts that doesn't really have a proper fly.

So it's very easy to just slip out. And so I walked into the big crowded room in the gym for it was in there for a good 10 minutes now I realized that I'd come out to play and it was a problem. Now I'm on the sex offenders register so that's not really that was not a life hack was it and that just to just to tell you I'm not really good luckily you're fine because because you would have had to have notified us for what podcast we got but because you're both vulnerable adults that yeah yeah yeah that's inappropriate

absolutely right Johnny you're up on text. Hmm. So relate, okay, again, related to consuming media. I see all the time and I nearly did this for myself. People setting a goal, which is like, I'm going to read this money books this year or I'm going to do this, listen, listen, this money, whatever, like, consume this amount of information. And I think something that I, a question that I always used to have, which is related to what Ysuf was just saying, is like, read this book, take these notes. And I'm like, what do you do with those notes? Or what's the point of that? Unless you're reading it in some way, like, and that's the

book is in and of itself, just a pleasure read. Like, most people read self-help books because they want help with something to do with themselves. So not having a way to apply that was something that I struggled with a long time. So the way that I changed reading is something related to something that I got from a guy called Garrett White, which I'll talk about in the next round. But it's simply just reading to the point of having what he calls a revelation, which is just something, and you have this all the time when you read all consumer information, you have something that for whatever reason, make has an impact on you, resonates with you, makes you then like triggers a chain of thoughts related to that thing. And then once that happens,

once, might take two minutes, might take 40 minutes, stop reading. Go to Evanope, and I have notebooks for themes. So like fitness and training in mindset. Exactly. Yeah. And in each of those notebooks, or in each of those notes, is just a series of pieces of information.

I write down the thing that I heard, in bold, and then just a few notes in my own words, beneath that. And then I'll put, if there's something associated with it, they usually isn't action associated with it like, for example, today it was some change the about page on pro.bin.fitness.com related to a podcast that was completely unrelated to marketing in any way. But that then goes in my trell-o. So I add it to my Apple Reminders, which is synced with, if this, and that through your trullo.

And then I know that I have a process in the morning when I prioritise my day that I'll at some point get through that. But still talking about getting things out of my head again though. You're right. It's the same thing, but it's a way of making sure that things that I put into my head don't stay stuck in there. Absolutely. What was interesting, did you see the Tim Ferriss thing?

I think it was what he did last week, and he talks about how he deals with information overload. And one of your things that he says he uses this tagline, the good shit sticks. And it's like, you do consume a lot of information. If you, in any way, inclined to reading a lot or chasing down that sort of self-help rabbit hole, sort of the speakers, I guess we are that you do end up becoming so overwhelmed with information that you can't pull it back out and you worry, well I've read this book and it was a thousand words, a thousand pages long and I think, oh god what have I got out of the other side of this and Tim Ferriss's

piece of advice was if you read all of those pages nothing comes out of the other side of it then don't worry and if you read one book and you get 10 concepts out of it, then that's fine because the good shit sticks. I think that's a really interesting. I really agree with them. I think the only part of it that I disagree with, and this might just be his ability or my inability, is there's definitely notes that I've made on previous books. I'll look back over and go on'm like, oh, I forgot about that. Yeah. And so what I try, what I'm trying to do is just, by the time I've finished a book, I've

either already applied everything that I've learned from that book in some way, or I have, you know, at some point in the next couple of months, they will be applied. And far rather, I have like one book a year that's totally improved, one part of my life, like relationships, productivity, whatever, will have sleep whatever then have 10 books that I forget about okay that's an important thing like making this balance between acquisition of information and application and some people are too far one way some people too far the other way I'm too far in the acquisition not an application some people read a book every five years and

so maybe they need to... I'm obsessed over a little bit. Yeah, right. Let's do a full round. We'll do a final round for this episode. Okay. And we will do a full round on the most basic one that you can think of. So my most basic one to get started would be prepping your food every day. And it's something that not everybody does, but the benefits of prepping your food are so ridiculously large. From an economic perspective, from a time perspective, from a dietary control perspective, from a

mood perspective, if you get up on a morning and instead of eating your breakfast whilst watching the TV, the time that it takes you to eat your breakfast, I promise you if you have a coffee, wait for the coffee to cool and have a normal sized breakfast that doesn't take too much cooking, you will be able to wash up yesterday's washing up, cook your food for the day and pack it

by the time you've eaten your breakfast and had your coffee. Take about about half an hour to 40 minutes also. And by that time, you've done two things that you needed to do on the morning, but one of them will benefit you for the entire rest of the day. So batch cookie food together, make sure that you've got chicken defrosted in the morning or you've got your meat for the day, you've got some sort of carbs, so I'll spitate those or whatever it might be and then throw some vegetables in. And you can just boil everything away while you're thinking about your day and you're cooking your food to do my-

I really admire how consistent you are with that. It's just force of habit for me now, and it's been so drilled into me that when I see people, some of the guys I have to leave the office, at four o'clock in the afternoon to go cook, to go to go to a restaurant and have food. And that's sweet. If you're eating out, that's fine. You can also plan to eat out.

And yeah, maybe you're going to end up wasting some food every so often because you've cooked food and then you end up going out for a meal. But the price that you pay for wasting the food that you're maybe not going to be able to wait and you're going to have to throw away is far lower than the price that you're going to have to pay by not cooking the food. And then all you have to eat out then your dietary controls a lot less. So yeah, just in whatever degree that you can, try and prep at least one meal a day, even if it's just your lunch, let's say that you're working a more typical day time job, you can eat your breakfast on a morning, you can prep

your lunch and come home to cook and eat your tea. To me, it's just such a no brainer. I know that you guys are on and off with your food prep. The thing is, that's just our failing because I'm completely sold on the idea. It's a money saver, a time saver, and eliminates the possibility for you to go off the rails with your diet because the decisions made for you at the start of the day. It's such a ... Why, how come you don't tend to do it? The reason I don't do it now is because I, I do the next best thing, which is ready meals plus,

like a protein booster or a veg booster or whatever, which works for me, but like, I very much want to get back into, like I, I do prep occasionally, like every third day, but it's not as clockwork as you, like I would do on personings in a slow cooker, put just chicken, lemon, rosemary and sweet potato into it, low cooker, leave it for 12 hours, it's tender and ready to go. Yeah. Okay, so have you thought of the basic one? Yeah, shuhon.

Shuhon! This is one of my favourite. Can you remember your Facebook say this right? It's right the years ago. So if you consider the time that takes to put your shoe on with a shoehorn and then without a shoehorn, and the amount of skin that you lose on the back of your thumb as well, trying to thumb you. Thumb it in, try to thumb it in. Does a shoehorn help you thumb it in? So much better. Really? Yeah, don't even just thumb for it. So the way that we, is it amor ties the cost of a shoe horn is you work out the amount of time that you, number of times that you put your shoes on every day, four times a day on average, number of time, the number of time that it takes to put your shoe on without a shoe horn, 20 seconds total. Well let's say 20, 20 seconds between two shoes I think. 20 seconds total. Well, let's say 20 seconds between two shoes, I think.

20 seconds between two shoes. Now, the saving will be about 17 seconds times four, multiply that out by a year at your hourly wage. The cost of the shoehorn pays for itself the 69p that you pay for a shoehorn on an eBay will pay for itself very quickly. So I like it. Surely like one day one will pay for itself very quickly. So I like it. Surely like one day one will pay for itself. Maybe yeah, probably. Is that a monetization? Yeah. Yes.

Well, we're not going to that. What's yours? I want to do two things. Fine. Both you'll laugh at maybe both of them. Fantastic. Even I look so. I want to.

This is this is for people who work in an office. Okay. A picture which you did. I did. I did. I think, so something I used to observe, and I was the same. A lot of people would have like coffee

with a breakfast in the morning, and then it gets about half 10 or 11 o'clock, and there's a bit of a like whip around to go to the local coffee shop. Snuffoo. Yeah, like there's a coffee man outside and there's a little van, or there's like a local Starbucks.

And people do that every day for example and so what I started realizing was actually like the coffee that you get is normally unless it's like a nice coffee shop. Artisan is normally pretty shit and like two or three quid. The coffee that I make at home is normally pretty nice. How can I explain to me blended to exactly what I like? How I like it because I've done it. Yeah, and I know what I like because I'm the benefits of being me. So, what I did was by two thermoses that are identical. Contigo, which I think is Spanish for with you.

We spell it. I don't know how to make a contigo, which I think is Spanish for with you. We spell it. CO and TI-G-O. Wasn't as complicated as I thought. I remember telling people about it, like I would arrive at work, bring two thimuses at my bag, put them on the end of the pillow. What the hell would you do? I'd put me in a quid.

But actually, if you add up the sailing in the space of a lump, it's immense. I'll run the numbers on that on one of our articles. And it's like, if you get a Starbucks coffee in a biscotti every day of the week, one in Friday, every day for 10 years, it works out to like 14 grand. And then if you include the interest, it's like, The thing is, have you heard the argument against that? Okay. Which is like, so people worry about that and then trash that credit rating And like if you flipped it had a really good credit rating and managed the macro aspect of your founders is coffee the 14 grants like Irrelevant in the context of like buying a house on the shit credit rating, right?

Anyway, okay, so we've got so much that's one of them on the shit credit rating. Right, anyway. Okay, so we've got some of them. So that's one of them. Or to make that part of your life, just have a nice coffee for much less money. Yeah. Second thing is, which is technically two things,

within scale or a Wi-Fi scale. Yep. Another example of upfront cost and it's similar situation. The moment we get our clients away at, we're themselves every day, the number of mornings you wake up, you know. It's on the scale.

You're downstairs. Fuck. Like, forgot how to wait. Coffee, calm in the number, scale, sings wirelessly with the cloud, phone, and it's just logged and graphed. And taking care. So this is a withings. Withings, I think they're now owned by Nokia.

Yeah, they are. You've got one for free. That's just a topic for another theme. I've got the withings sweet for free. The sweet. Yeah, there's watch. Yeah, you got the watch off me. It's an active, I suppose the watch is an activity track. So that's the next thing, which is Fitbit or some kind of fitness watch. Yeah. Mine currently wearing doesn't tell the time, but just is just accumulating data on me me just in case I need it. So sleep activity basically.

It doesn't watch that doesn't tell the time. Yeah, and actually it's really late. So the watch that the fitness watch may by Fitbit that doesn't tell the time is actually the cheapest and the best one. It's can wear it in the shower. Can you? You can. Do you like to know what you're doing in the shower. But it means that I'm not rich.

So the time that I used to, it doesn't track, I can't read. The time steps doesn't do anything. The time that I used to forget to put my fit back on again was always in the shower on the morning. Do you find that the number of steps that you take is an important part of your training as a power lifter? Yes. Do you? Is that because that's the only cardio that you've is an important part of your training as a power lifter. Yes, do you?

Is that because that's the only cardio that you've been doing? It's an easy way, it's an easy way to average out, say what I'm doing, 8,000 steps. If I do 12,000? Tell you what's crazy. On the next episode, the first one that I will do will be something called Sleep Cycle and the data that I get out of the other side of that is insane. And I have a look at a graph that it shows as soon as I break 8,000 steps for the day, my sleep increases by 10% or more. That was cool.

Crazy. Thank you very much for your time and we'll be back very shortly with a new episode. Bye bye. Oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh,