Modern Wisdom - #044 - Christmas Special - Hacks, Fails & New Year Plans

Episode Date: December 21, 2018

 Join us for a special Christmas Episode as we roll around in festive cheer, reflecting upon 2018 and reviewing our best hacks & fails from the last 12 months before setting some goals for the coming year. Discover why a chestnut didn't kill Jonny, what our individual approaches to new year's resolutions are, and why Yusef decided to take his pants off halfway through this recording (for real). Extra Stuff: 6 Minute Diary - http://amzn.eu/d/0hz6JJH 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

Festive greetings friends. It is time for us to look back with fondness and a little bit of cringing on 2018. Myself, Johnny and Yusuf put on our best Christmas jumpers and sat down to do a year in review, moving through our favorite life hacks, our favorite life fails, what our plans are going to be as we move forward into 2019. And hopefully give you some ideas for habits and routines that you may be able to bring into your New Year's plan. As always, please spread the festive cheer and life hacks by sharing the episode with anyone who you think would enjoy it. It would make me very happy indeed. And I can't really think of a better Christmas present that you could give me than sharing the episode with some friends who'd love it. So all that's left to

say is enjoy the episode. I hope you have a very lovely Christmas and a happy new year. We are going to be releasing a bloopers episode, which is a collection of all of the times that we've messed up while trying to record something slick. And that will be appearing on the Modern Wisdom YouTube channel very soon. So head there, press subscribe, and you will not miss out on seeing us look very silly. Over and over and over again. Merry Christmas everyone! A very Merry Christmas to you. Welcome back. I'm joined by Johnny and Yusif from Prop In Fitness. Hi there. Hello. As you can see, we are festively adorned. Merry Crimple. For that time of the year. For the listeners at home. For the listeners at home, we have a special present for you as well. Don't be Jonathan, this is a special list of presents. If on the count of three you say the word light,

on one, very two, three, lights. Look at that. So wonderful. For the people who are not watching on YouTube, Johnny is lit up. Very spangly. Christmas jumper, which is available from next. I think discount code Johnny Watson 25 for 25% off. It's lovely, man. Can it stop now?

My epilepsy is going to kick it. Maybe if we say lights again, on the count of three, one, two, three three lights still on. That's shit. Right anyway so we are going to do a year in review. We're going to talk about the best life hacks that we've come up with this year, what habits we have set, which we think have worked. Talk about some massive fails of which there will be numerous examples and then maybe discuss some plans going into 2019. So by the end of this episode you may have got some inspiration for some habits that you can instantiate as we move forward into the new year and if not you will be able to laugh at some of our

failures from the last one. Also you will notice that our friend Robin is perched upon the top of the mic. Not called Martin. Martin. Martin. Martin. Martin. He's South African. It's Robin. Okay, so phone a long way. Johnny, you're gonna start Martin. Martin. He's South African. It's Robin. Okay, so, phone a long way. Johnny, you're gonna start with me. You're gonna start with me. Okay, it's gone. It's like, hot potato.

I think I can catch this. Catch this. You said it's got a big bowl of hot potatoes. He's got the loads. Yousaf, biggest fail. It is Christmas. It is Christmas. It is the time of giving.

I want you to give the listeners at home a massive use of fail from this big fail from this year. Yeah. I just failed into this year to be honest. So I started this year having just come out of hospital. It was the joytus. It was, I got the joytus. So I'd had three or four infections just back to back, ended up in hospital for eight or nine days and then came out 10 day retreat instantly and then came out of the retreat into the new year at 67 kilos, which is 10 kilos below my baseline. So I started on a low and actually managed to build up this year over that time.

If you follow Propane for a while, you'll have seen that I'd turn this into a kind of journalistic piece called Project Swole, where I invited anyone who's had a bit of a rough time over the previous few months to join me in coming back to baseline, swole them back to Swaldon. Real Swaldon. Yeah, and it was great actually.'s it's really good to know that You don't you can't really undo years of training even if you do have like a bit of a shock real catastrophic period

Yeah, that's that's quite nice. I mean you entered the year quite badly I entered the year very very badly because I contracted the norovirus as I was in Manchester on New Year's Eve I remember that? 2017 into 2018, didn't I? Just out of my fence. So, yeah, I found myself in Manchester running one of our events down there, suffering the beginning of vomiting and diarrhea. Without it hadn't onset yet, because it's like what's it called breaking the seal.

Like I hadn't broken the seal yet. So I was still uncomfortable. It needed to come out. But I was left at three in the morning in Manchester with the awkward decision of like, what do I do now? It's three in the morning. I'm not gonna be able to find a hotel. It's 3 a.m. in Manchester on New Jersey.

You're definitely not gonna be in any hotels. I can ask to stay with a friend. But if I ask to stay with a friend, I'm gonna have to ask to have their toilet for the evening and just destroy it. Or I can try and drive home, remembering that I lived three hours away from Manchester, so I chose that option. The quickest ever journey from Manchester to Newcastle I've had, burst through the door straight into my bathroom and then lifted myself off my feet with the pressure of nausea that came out of my mouth. There's nothing like the urgency where it's like, oh god.

It's gonna come, something. Yeah, it's gonna happen. I think it's good, I think it's great for you. You just like things coming out if you don't think. Well, you love things. Chris, find me someone who doesn't. Fair enough. If you don't like things coming out if you please comment below.

All stuff going out of you feel mint. Does feel pretty good at it. Some stuff going into you. Not all stuff. Some things going in. Yeah. I think there's a way and share of things. Because remember, things to, for somebody to come out of you,

it's not to go any, you already have control over that. Select your things. Yeah. But actually put anything into you. Well, if you've got stealth penetrated? That's going to be the trailer for the whole. It is. It always is. Johnny is still poked. Every time. Johnny, what's a pig's and black? Oh, actually, yeah. So can you explain how you navigate through the Christmas food being a

Muslimic? So last year it was fine, because I was in a monastery where it was purely vegetarian, so you could just go free. What about usually do you? Usually to be honest, stealth porky happens with things like pizza, where there's pepperoni under the cheese or you have a ravioli, Italian food, basically Italians are really naughty and stealthy. Christmas food, the pork is obvious, it's like sausages wrapped in bacon that's like I mean that's haram as fuck yeah pork center so you stay away from that but turkey cranberries it I suppose it's the booze isn't it? I ate a Christmas themed sandwich recently that had chestnut in, which is fog.

Not apparently. Oh my God. I learned this as I was frantically googling. Like, while you were eating it, I'd eaten it. Oh, yeah, gone. Down that hatch. It's gone. And you've seen how quickly I eat this.

Can you tell us about the sandwich at the wedding? So that was just before, that was leading into this year, yeah. Okay, yep. So I ate a, I've had a wedding, I've done a lot of weddings this year. Actually, it's been the year of the wedding. Oh, really hard.

So I ate a sandwich that was, Wedding a week for you. Not really. You'd learn a lot though. So there was a pudding that was like an apple strudel that was homemade and I was like looking at it I'm not sure Was assured by everybody there that it was not free. It was then like a plate of sandwiches

So I got bit of strudel cup of sandwiches sit down and I'm speaking to my girlfriend's grand essentially I think the strudel would be the high-risk thing Well, that's what some of it was like spring cool bit precisely So I was like I'm like on a bar was like I'm thinking I'll I'll look at that later and precisely. So I was like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm thinking, I'll, I'll look at that later. Um, and my girlfriend's Graham has a, has this thing that every time she sees me, the first thing she does is asks, well, I've got my happy pen with me. Like, first question. I'm like, because she's very, she has this fear of, it's very granny. So I was speaking to her, right? Sam sandwich one down average, sandwich two down average again.

What were the sandwiches? Because there were very PG chips. So this one was like, I think, so all of them had the crust cut off, very wedding. Very wedding. So it's crust cut off like different types of bread, like cheese and pickle, cucumber, chicken mayo, all that sort of stuff.

So I just eaten the cucumber one and like mouth just goes mental, like pins in the instant pins and needles in your mouth, instant like lips pins and needles. So this is actually funny enough why I said there's about the sick thing because the first thing I do, so I'm like speaking to my girlfriend's aunt and thinking I can't say anything to her. Because she'll lose it. There's a wedding going on, so I don't want to, for it to all descend into panic. I haven't actually gone high, I just want to think of it.

Also going into anaphylaxis. Because it might be anaphylaxis, it might not be. If it is, it'll be having pretty quickly, so I need to pop off. So I went, I was like, right, no problem. This is how I before, I've just met myself sick. I hadn't eaten anything all day up until that. So it was the first food I'd eaten. And it's all solid. So like, things are back you throw, try and make yourself sick. Just nothing happens. So you, you give yourself a real going over then with your fingers. Oh, God. Well, I'm thinking like options are like, go I've said this is what it's like to be a young Jordi girl

This is what it's like to be an extra on Jordi sure exactly that. I'm exactly how I felt I remember seeing a clip on Cassino Royale when Daniel Craig salt salt water, but I'm in the toilet of a of a castle Where do you find salt nowhere? Yeah're apart from back in the room. So I thought, sorry, went back into the room. We're no longer my girlfriend, and I'm having a no reaction. And she, it was weird, I expected, like, ah!

She's just one. No problems, go get the hippie pen. And that was more worrying than what was happening to me, because if she'd been panicked, I'd be like, it's okay, everything's normal, but she was like, action stations. Yeah, one like it's okay. Everything's normal. She was like Action stations. Yeah, one and two and that was the first time I was like oh my god. I'm out. I'd never died You're right You're a bollac on that like all the stuff I have

That was the constant fear I had it in the monastery in the meditation you were adamant that you were going to pass away Wasn't it and then when you're not when you're not sure that your mum had an accident as well So it wasn't that I was gonna die it was that like phone's away, I've got no contact with the outside world. My mum's died, Johnny's had anaphylaxis. Girlfriends broken up with me, and I'm gonna lose my leg because I had had an accident. No, that's in the leg, didn't I? Yeah, I don't think about how to modify your car.

Yeah, I'm gonna have to get the brakes, but on the car. And I'm gonna come up, Johnny would have eaten an M in M, and an M in the picture, see that? So yeah. So I didn't die, I just had a very, it was like an olden towers ride for about four hours. The terminology to film. So I watched the Steve Jobs film. But only once I'd come out, it's awful to be honest.

What are the effects of anaphylaxis? So I didn't go to an anaphylaxic shock. So what was it that you say you rode just below the anaphylaxic? Like so rats. So I've had a few minor, not reactions before, and they were very tame, like PG, 12 A at most. This was 18, like this was just feeling as well. Instant, like as well, very much.

So it was in the cucumber sandwich. So it was the cucumber and pesto. The most PG, pesto made from pine nuts. Cachute or something else, but not good like did not sit well with me. We were saying the other day so it was three doctors describing how would they deal with such a thing. It was in your birth so it wasn't it. So we were with the in 11 E's restaurant and I said to it so there's nuts on the menu and I asked the lady is there nuts in this's like, there's no nuts in the kitchen.

Like, obviously, I can see that there's nuts in the kitchen. It's like, so I'm allergic to oyster sauce. And I went to this Korean sandwich place and I was like, is there any oyster sauce used in the chicken sandwich? And the guy was like, oh no, don't worry, it's totally vegan. And you're like, that's just discredited.

Anything you can possibly say. And I'm more than anything. I'm not going to get anything from you. Excuse me. I have a question. I have a question. So we were saying like, how if you didn't have an happy pen, how would you keep someone stable when they're going to

have an awful access without that? We're thinking, well, I don't know because like David had a viral in his pocket and he was, I'm going to give you a trick heart to me with this viral pen. Yeah. One of the guys, Jimmy was going to turn him upside down. Jimmy, you just, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without, without to take someone as much as I would love to see anyone try and turn 100 key love person. I think of that of the selection people I know the group of people there that night. Let me tell you, let me tell you what I think and Jake. Yeah, I tell you what would have been a fairly okay way to do it. Stack chairs on top of tables move the tables apart. Sumo squat you from the sumo deadlift you from the floor and just standing

on jackups. Yeah, just stay at the top here. Yeah, one left. The weight of it. The only risk is with a sumo deadlift They're forced to go and that's two people are not pushing the guy to the other side and then you just have a rotation of people holding you at max I do you have some kind of grateful Strap's with you need to have a screamer on the bottom holding your head It's rap. I'd use you as shoelaces as like straps. Go on and use your hands. You're done with Jason Statham in where he gets poisoned and he has to keep his adrenaline. Yeah.

I have. Crank. Crank. And then there was crank too where he had to use electricity. Yeah. So we should watch a lot of research. He like puts his hand in a toaster like it's a more crazy shit. Yeah.

That's you. That's clear. Yeah, I mean that's yeah. Okay, so moving on let's go on to a good habit or one of your favorite habits or one of your favorite routines that you've managed to add to your life this year. Right.

So I think habits has been journaling. I got an app on my laptop called Day One. Absolutely brilliant. I know you two, when did it properly, you got the six minute diary. I have Day One. I've got Day One as well. I have Day two when did it properly you got the six-minute diary? I have day one. I've got day one as well. I've got day one for a long time. You both use it.

I use day one for very specific things, obviously you can take photos in it and it's password protected. So it's got a lot of like significant moments. Okay, me too. So I don't use it as a diary, it's just kind of insights that come up. I'm sure six-minute diary would formalize it and ask you the probing questions, but this is more just like things that come up that are important to note down, bash them out, and then you have a chronological order of it all. So do you, so I kept two journals, one in day one and one in every note, and I did them pretty close, and can speak. Yeah, I remember. And I remember just getting to the point where I was like

without sitting and without creating a separate habit, which is going back and reviewing this stuff, I'm not sure what I'm getting out of it. So what do you get out of it? Why do you keep doing it? Yeah, so I have a process for that now, because I realized that a lot of my, the last 10 years, it's probably since before I got Evernote, I would just mindlessly accumulate summaries of books that I've been reading and just pile stuff in. So now Evernote, copy the link, paste it into pocket, read the audio on pocket, or listen to the audio on pocket while I'm driving, or read the audio at certain increments. And you can set timed reminders with Evernote so that you can look at a book that you've read

a while ago and so you feel you're basically using the Anki periodizing system to take you back through. I know there was that long article that George sent that it's like really taking Anki to that's full-lens and putting your whole life into it but I think that's quite a laborious process. Johnny is and I'm always inspired by your ability to implement just so like grateful. Listen, yeah. Man, honestly, no, no, no, man, like you complete me. Of the ability to, I'm telling you, man, telling. For the likes of going again. To just, you read a book. You take some lesson from it.

You implement it straight away. It was just in time learning rather than just in case. Yeah, that's a ferritism. Yeah, it's a novel. I think the age is never, it's never made sense to me to make notes on a book. Just because, I think people think that once they've taken notes is like,

I've done that now. Yeah, I've got that, just in case I need it. It's so easy, I don't think it's just final. Just get it what. And there's so many beautiful notes, like notes that you think, that is so valuable. And all I did is wrote it once. And you look back on the notes and it means less to you.

Like the weight that that sentence carried when you were reading it was such an insight, but if you can't remember it at all, it's, it's, it's having to know better than nothing. Yeah, I mean, I think as long as it's in your own words, the review process is just as important as the, either it's supposed to be applied, applied, if it's just something that's important, I think taking a Concept and writing it in your own words in a way that an expecting like at some point find minute technique well, I mean I've done a sound like a copycat

But for me journaling this year has also been a huge change So I got the six-minute diary at the very beginning of the year. Why are you taking the belt off? I'm gonna have to take off one item of clothing and you can't take off your trousers. Sorry. I've got leggings on But I can't be taking off my Christmas jumper. What's happening? So It's gonna actually I promised this wasn't planned Right You look like a frog You've got full leggings on this is gonna all the sound of you taking your trousers off is gonna be captured by the

Why you pack it your package is gonna be be fully frontal now is it true that I've realized that so I think I'll just do that why are you wearing leggings my boiler broke last night so I've been I've been wearing all the clothes that I have I can't believe you've just done that I think it's okay there's no package. Jesus Christ. It's still Christmasy. Red and good. Red and good. I'm going to try and continue as if nothing's occurred. So are there list of things that I would have could have expected might have happened? That's not one of them.

Well, I really like, is there anyone who skipped forward through this podcast? Yeah. When did he take his trousers off? Yeah. So yeah, journaling for me has been massive. Six-minute diary is a real game change. I have instantiated a daily habit for something that I never thought I would do shout out

to the guys that make it because I'm not an easy, an easy person to change with regards to that. But I guess that's going over all the ground. We've spoken about that before. I think my best development from this year has been learning the sacredness of a morning routine. I've always had one, but I never really treated it very sacred and that's the best word I can come up with as well.

Very dispensable. Sometimes it's weird. Yeah, very transitory, like if it gets done, it's a bonus if it doesn't get done it doesn't matter and now I Almost look forward to going to sleep Because the start of my day include a load of shit that I love to do. That's really nice Start my day with a bunch of shit. That's awesome. So I'll get up. I will Go and stand outside whether it's raining whether it it's whatever, or stand outside for a minute, a couple of minutes and just take in the air. Coffee, breakfast, sit down, journal, meditate.

What do you have for breakfast? Always the same, so it is two sashes of Quakers instant oats, golden syrup flavor, then blueberries, combination of mixed nuts and yogurt-coated raisins and other stuff, and a sometimes a smoothie, in a sense, sometimes I could green Great, good Lord. Makes me feel comfortable in the morning. She's too muscular. That's it, too turgid. Yeah. And there's too much synthesis going on here. There is one. I mean, put it in there. Put it at the top, never feel.

Even through the Christmas jumper. Yeah, it's just right on the brink, isn't it? Ready to. Ready to burst. I was going to say, it's over, it's over. It's overfilled paddling pool, isn't it? Oh, man.

It's dribbling out the top. Oh, God. And then, yeah, I do a lot of stuff that I like. I journal, I meditate, I read, the top. And then yeah, I do loads of stuff that I like. A journal, I meditate, I've now got a timer, where I set away my reading for 20 to 25 minutes and I've very slowly managed to cultivate a reading habit through doing that.

Then I runward, now I'm adding on to that as I'm contributing more articles for Muslim fitness, Muscle and fitness. The new one will be out in February, so make sure to check that out, which is about meditation itself. And I'm sitting down and cracking out like 500 words on a morning, then I get up and I go to the gym. I'm like, the time to go to the gym. I haven't looked at my phone the whole time. I've maybe popped in sight time around, but I don't get sucked in. And I'm just like, yeah, by the time that I got out of the gym, the day is about to begin. And yeah, I've done so much shit already.

And I'm just like, it makes, it obviously makes waking up every day of pleasure, genuine pleasure. What about you, Johnny? I know that you like to develop habits and read a lot of self-development. Yeah, so I was on a plane going to a wedding. Of course you were. I read a Darren Brown's book called Happy. I remember, it's just like a five-off like to Cyprus.

I remember I got on the plane and I had like a still kind of do but like everything was 90 day goals with outcomes and I was I really believe because a lot of people I follow believe this that like targets and goals and things to tick off were like the way to manage all areas of your life and Darren just systematically rubbish that belief for five hours done two times speed. So it's a lot of daring. And like I got off the plane I was just like you listen to it to continue it's a long book. You say that you've got on you got on the plane in like as one person and got off with your world destroyed.

Well so like how often do you have five hours to sit and just listen to someone and like it's like a part happens. How often do you have five hours to sit and just listen to someone? And like, it's a little bit like a part happening. Firstly, he's thinking that their own rounds are just like a magician. He is an incredibly well-read and insightful, very intelligent man. He's also a lawyer. You know that? What a bastard.

What a lawyer, who, yeah, but anyway, so, of course, it's very, he's like taking lots of schools of thought, synthesizing it into just this like goal setting in the way that essentially I was doing at the time is completely unaclybine us. I was like, great. Okay, so then that sort of started to shift my beliefs. Recently read James Clears, Atomic Habits,

which kind of put a bottle cap on that thought process of the actually my version of my reality today and what it'll be like this time next year and in two years time, all of that is just like something that I'm experiencing on that point in time. So the process is the most important thing. And so since then I've been more, I've almost removed the focus on hitting a certain thing, focus more on like just installing something in my life. I've heard you use the term, it's a process goal, not an outcome goal, a lot more in the last six months or whatever.

I think so that and simplifying stuff a lot. Yeah, I think because when you start looking at it as, so like a lot of the literature is 66 days for a habit Like that's thrown around all the time. So you think like okay, I've got to do something for 66 days You immediately view it differently to Like I just want to hit this goal. That would be nice And then you think well, I'm making a real commitment here like I'm going to be spending the next two months more doing this thing How can I

Increase the likelihood of that happening? So that then frames how you set the whole process, what you're saying about the morning routine, like little tiny little changes have a big impact. So I remember you saying about leaving your phone over to you this side of the room, like that's a tiny tiny thing, but if completely it changes how number one, number one difference that it's made so just I'm gonna step that up This year actually so I'm gonna who this is taken from you yourself to this No, cuz that would be double My father stays in bed and I go over the other side of the room

Right Joe Rogan has a no phones rule in his house. I think he has a house. Yeah, so you walk through the dough This is little he's got like a 10-year-old, 11-year-old daughter. Right. So all of her friends around and they all want to snapchat on Facebook and Instagram and put bunnies on each other and stuff like that. And they all have to have the funds. They leave them at the front of the door. So they're all like, no one wants to go around to like a little Rogan's house because it's

like- The great money-making scheme. You just have a box at the front of the door. Tell everyone that once they go in the house, you go out, put them on eBay. You just go, you can only do that once, come here. Well, put a friend. You need a constant supply of friends. That's also a way of buying back the lost social equity. So can you gain friends faster than you can sell phones? That's the question. Well, if you know the answer to this, please tell us. Yeah. So process goal

and simplifying my personal development, just like, so I've been using habit goal. Why is a process goal better than an outcome goal? So in, in Darren's book, which I'd highly recommend reading called Happy, he talks about this, the idea of like the experienced self and the remembered self, and that it's something that a lot of people talk about, but in other words, you reaching a goal is always ever just a point in time. So if you achieve an outcome goal, that's just gonna happen on a day, at some point in the future,

you'll experience that. And you'll be like, yeah, exactly. So like your reality might have changed, but it probably, your reality, like your day to day, Monday to Friday, or Monday to Sunday, it's gonna be exactly the same. You've just done something.

And so that's not really how we experience happiness and contentment. We experience happiness and contentment by, you know, on a daily basis. The fidelity is much higher. Yeah. So like, having a really lovely morning, every morning. Yeah, man. That's a big change in your life. Having a really lovely evening is a big change in your life. Doing one thing in 90 days time doesn't have a big change in your life. And obviously, the outcome requires a process. But when you look at it as actually in that case, the process is all the matters. The outcome takes care of itself. Yeah. So that's awesome. Can we have the lights again, please? And you Christmas, John. I'm missing him now lights. So if you do it, oh, may or may not be included in the recording, but I honestly convinced you stuff for a couple of minutes that this was a voice

activated jumper. That's why we had to convince you as well so that we felt less silly. So we outsourced our silliness. Another fail from this year, please. What have you gone to? Another fail. I had a win. I'm going to have a win. No, I don't want to win. I don't want to. Don't hit us with a win. Don't. I have to check. It's in the shape of a spoon. It's in the shape of a spoon. Oh yeah.

Okay. Chris really wanted me to tell this story. It's hilarious. I'm just kidding. So I've been called Turkey Coffee for a long time. For years actually, because I developed a real... Basically, I can't have a healthy relationship with coffee. I can only have an extreme higher or extreme low one. So I was like, right,

I'm just going to ban coffee. It's with caffeine then coffee though, right? Yeah, you know, you don't like, like, I've never heard you say, like, I love a coffee. I love it. Yeah, like, okay. It's not. It's a delivery mechanism for caffeine. Yeah, that's true. Which I would, I would take IV if I could just get access to a constituted caffeine. So yeah, I can't have a healthy relationship with it. That's very much like what alcoholics says.

So I've been called Turkey. I started reintroducing it tentatively this year and found that, yeah, you get absolutely like when you reintroduce it because you're so sensitive to it, that a single coffee will send you heart rate, up it will send you meat, you're so feeling like you're so productive, whether you actually are different story, but what I found was actually you're taking borrowed wakefulness. You're taking wakefulness forward and front loading it and then later on in the day, you start to feel tired and I actually never used to fall asleep during

the day. As soon as I started drinking coffee within a few days, I was falling asleep during the day quite consistently in the afternoon. And I think it's because I was so sensitive to it that the effect was lasting over into the evening reducing my sleep quality causing that tiredness to roll on forward and to be tired during the day. One day this sounds so stupid but I had slightly too heaped a spoon of coffee than I'd expected. Can we just, let's just repeat that. I had a heaped spoon of coffee that was supposed to, as opposed to a little flat one. It must have been a table spoon. I didn't know how to dose, like, even though it's not a coffee, it's an instant coffee.

No, no, it's filled to coffee. Okay, in a coffee, yeah. Yeah, right. I guess it depends how hot it is and how long it is. We're still talking like 150 milligrams of coffee maybe. And that would be, maybe, yeah, I guess it depends how hot it is and how long you're talking like 150 milligrams of coffee maybe and that would be maybe yeah Like in this brazos 70 You want a slightly heaped spoon. Yeah, and you know within half an hour you're like oh

Yeah, there's nothing I can do like there's no long for the ride. It's like you were on a flaxis. It was exactly like that. It's very similar. Not quite the same. So you just like, well, you try your best to be productive but you just sat there. And you sent us a message. What did I say? He texted us both saying, guys, I've had a slightly too

heaped spoon of coffee this morning. Like, can't start shaking us. Yeah, yeah, it's rude. It's wrecked me. I think I was measuring my heart rate that day and yeah, with the lovely withings watch. Yep. And yeah, just so basically I'm off the coffee again, not doing that again. I think it's for me, doesn't provide any utility. There's too much of a... And Johnny was like, Bollocks. Like, coffee is great. I don't know if you'll any of the downsides of it. And then you got, you did a 30 day challenge and then you got Humble, didn't you? Yeah, I guess so hard. So, like, so I did 30 days

of, like, just tea. So I had... Which I found really funny, but I don't know why. I don't know why I don't know. Yeah, you just wanted a hot drink, didn't you? Yeah, well, so the deal with my girlfriend was no coffee, so that included no. She was saying... I think it's because you were like, you were like, I'm gonna get some poo air tea. Yeah, I went all in. To be honest, I did enjoy the morning coffee. The ritual.

Yeah, and the tea. Sorry, the morning tea. Morning coffee. I did enjoy the morning tea, and I no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no,

no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no floor with me when we go to the sauna. Finding the sauna here, I guess because it's short and intense. Why won't you come to the sauna? So there's a story behind that. Okay. So for the list, I'll finish my tea story. I'll just introduce. I bought, like, a year of a day, pooer and Japanese sentient. All of these things sound.

So it's like, so I thought, who do you wanna know who likes tea? Tim Ferriss likes tea. I look up Tim Ferriss and Jordan did exactly the same thing. So just bought the stuff, just the bait and the exactly what he was doing and just did that. And it's quite nice, it's like smoky,

because you have a matter, you have a matter, it's like a very smoky flavor. You have a matter that is very caffeinated, though, isn't it? Only in, I won't be saying this to me. I think I overdosed it as well. I just take the mix with doses, isn't it? If you like dose it as it's recommended on the back of the packet, it's like 30 milligrams. So if you're going to sell it at 7,000, in the amount, well, yeah, there is that, so that's 7,000 me and use if have begun going semi-regularly to Sauna and we're gonna begin a swimming a little swimming routine as well

So yeah, we've got swimming. That's a beenah. Yeah, we've got some cool Swim wads from Sabina who is now like unreal at swimming and has asthma So it was well a bad person to be a swimmer and is now proper good. So we're following in her Aqua was a bad person to be a swimmer and is now proper good. So we're following in her Aqua fashion. Immersion, total immersion. So you've got a Jasmine pool and you hold your breath. Yeah, and then you get banned. And then you get banned. Then you go to come back with a different ID. So we've been going sauna video guiding and myself have also gone for a little sauna trip. Why are you not coming to the sauna with this?

So I used to have a membership at David Lloyd, because we did leisure. And while I was doing, I was revising for my ACA exams. I used to use the cafe as a place to revise. as a place to revise. And what I used to do was when examined or approaching, I would also so my routine, my schedule became very regimented and the rest of my life also died then. So I was going in the gym in the morning and I'd look back up and I'd know, no, fucking clearly why I was going in the gym in the morning and doing 20 minutes of incline walking, the symptom audio, but I'd go down and do some stretching. And I do revision block one. And I was doing a training session, revision block two. And I read at the time that sauna,

like as you probably read the same stuff, the fair whack of time in a sauna can have like real effects on your recovery. Rhonda Patrick, Tim Ferriss podcast. Sourna report. Yeah. Whole host of multi-system benefits for a lot of Sourna. Lots and lots.

So I was like, okay. It's big dose. It's three times a week for 30 minutes. Yep. So I thought three times a week for 30 minutes. Think so. It's good. For 30 minutes.

I'll do more than that. So I was doing heap teaspoon. I was basically doing two sessions, two 20 minutes sessions a day and Not not every day, but like every day that my schedule allowed, but it was all locked and it got to the point where I don't know why I get ten minutes is fine 10 to 20 minutes is absolute for me absolute hell. Yeah, there's a curve with the autonor as in there where like you're like Oh, this is like a whole warm, it's nice, it's nice. And then you're like, oh, this is awesome.

Mine is first and second of 15 is fine. Third one at 10, I'm out. Right? So I've just stopped on the exposure. I'm gonna say, like, you go on holiday, or like go somewhere where there's a sauna and you're like, this should be a nice experience. I just, say, you go a holiday or go somewhere where there's a sauna and you're like, this should be a nice experience.

I just ruined it for yourself. It's like, it's so much manipulative. So I've done it, I've done that too. Oh really? I've done it too much. And then you're like, you can't have anything there. Is there anything else that you guys have done that to excess?

Wait, wait, you know, everyone's got a story about that one time you were 16 and broke into your parents like Pantry and pantry and had a lot of tequila and I can't drink tequila. Like if you got any of those... I once made my own rosé wine from mixing white wine and red wine and I like then walked into my parents' kitchen and got a stack of like you know like water crack like the shake of crackers. Sat next to my diet and thought like, I'm going to eat these crackers and just decided to go like, like, went all down me and my diet just looked at me and went, look at the stables.

I then went upstairs, went to bed, woke up while being sick, was sick on myself, sick on the floor, then thought I'm being sick, stood up, stood in the sick, slipped in the sick, sick again, stood up, so I've got sick, so I've got sick all the down meat, sick all of the floor, all of my bad, and I, so I can't fully remember this part, but apparently I went downstairs, this is at like quarter to eleven at night. It's like all this. And I'm just standing in the living room. My mum's sat watching TV. I walk in and go, oh, mum, I've been sick. I'm so.

And she was just like, you know, like, what where do you even begin with the questions? Because neither of them had any idea. So this was like some friends had come around with bottles of wine. Yeah. And I was like, Rose A wine is just red wine and white wine mixed together, surely. So I had a lot of rosé wine. And yeah, so that? Oh no, Jesus. So when I was 15, I once had a one bottle of white and one bottle of red wine. So you made rosé internally. Yeah, I had separately,

then mixed it inside of me. And this was was at I was staying at a friend's house And I did the exact same thing I had projectile vomiting of apparently It looked like someone had been stood at the bottom of the stairs with a shotgun and hit someone in the stomach And it just got it was all over the walls. They had cream carpet cream walls I had to pay like four hundred pounds to get everything cleaned and write them a letter My mom made me write hand write them a letter and my hand writing's always been terrible. So like it took me this letter took me so laborious each letter each word was taking like three minutes for me to write.

Especially with the alcohol shakes and stuff. And then apparently she'd given me a bunch of towels to go upstairs and clean myself off. And I'd gone upstairs, left the towels outside, picked up one of the hand towels, so I was holding it, like behind me, like this, but there was a slit down the back, where my ass was hanging out, obviously,

because I was just holding this like, pinny thing behind me, if you can imagine, it didn't reach all the way around my waist, and then I woke up in that conservatory on an air bed, the next day with no recollection of it happening. I was like, I can't. I'm so sorry. Oh, man.

Mine doesn't involve alcohol, but I might have gone over this in another podcast, but if you were a veteran of my protein, when they first started, you know, when you, that when it was actually my protein, you could make your own like, oh, I want to be present. Do you remember seeing that? Yeah. The whole point was that you could make your own like, oh, I want 3% of you to see in the whole point was that you could make your own custom or part of the old part of it. So the cheapest way, the cheapest protein that they had was casin, casinate. This is different from my seller casin.

So this is like the one I owned from the first like commercially available protein powders and it would be a scoop of really thick set powder. You put it in the water or the milk, and you shake it, and it would, as you shake it, it would become more and more solid until eventually, it would be like, boom, boom, boom, boom, in your shake-oge, become this lump of sand. A bit like that Newtonian fluid,

you know where you mix corn flour and water, and you can punch it and it's solid. But then you pour it and it makes a slow movement. It's called thickstropic. Thickstropic. Thickstropic with an axe. It's substance which gets more viscous as you stir. Yeah, so it's like that as you shake it.

Drink in that and I'm just having that all the time, trying to get the calories in during Ramadan. It's flavorless, it tastes absolutely awful. It's not just the consistency, it's warm as well. I'm going to guess it feels like being punched in the throat. It's going to feel like you're making yourself sick, or like being on Jody's show. Oh, it does yeah, it feels like a finger just slowly putting itself down the back of your throat. And it sits in your stomach heavy, everything about it from top to toe is awful. And I remember getting down my final liter of it for the day and I'm so glad I've done that. And I was like, no, I can't handle it. Through it, but running to the bathroom, got it all over my maths notes.

It was the start of the academic year and so I ended up just having these like Casey and Casey and Katie dried in a kind of wavy paper. Well the wobbly paper, yeah. Stinking a bomb for the rest of the year. As a constant reminder. Oh yeah. There it is. So moving forward into my win. Yes, your win. Johnny had been getting me to get a whiteboard in my room. He was like, telling you man, get a whiteboard. Like listen, yeah. It's the best thing that you can do. Honestly, man, get some glittery pens and telling you, yeah. Write things on it and like, you can do pictures. You can do pictures at the start.

Oh, why is only one light on? You broke it off. You broke it and your Christmas comes from you. I'm sure it only one night. I'm having a whole time. Look, look at it, it's on the left. It's on the left, it's just one. I was trying to do a big cinematic thing.

Why you two were having your own discussions, like making eye contact with the camera? I thought I set my lights off. Thinking big dramatic. Displuging broken the circuit. I've ruined it, man. I'm telling you. What are you doing by pressing it?

Trying to see if there's a connection between the two. Oh, you're talking about the series. They're not in parallel, are they? That's a GSC physics. Yes. Great, so the lines in the circle with the crossing. Yeah, so what I've been using it for, it's probably not for the intended purpose, but it's using it as like

a way to have serial reminders from some of the, so like, trustees, trustees. Yeah, honey nut conflates, but so I drew a big picture of a tomato. Tomato. And that's my reminder to do pomodoroes. The more though, the Marpo. The first quote that I wrote on, and it says, It's normal. Was it normal? We'll have to be a story one day. We can't.

One day, one day you'll be prepared. We'll build it. Yeah, we'll be amazing. We have the listeners on. Johnny has the pinnacle of all stories. It is probably the funny story that you've ever heard. But the other problem is the fact that it's as personally exposing as anything can be. Yeah. So, but that's a reason to keep this from the start.

Episode 100 could be very well and that'll be around about a year from now. You're lovely. Fine. I'll start cycling myself up. Now, I honestly think you're going to say you a full year of messages. Yeah, really, really excited. We want to know, excuse me, what the story is. At 52 weeks ago, to the day, you said that we would find out what the embarrassing thing was that happened to Jonathan. If they remember, I'll record it for them in a pranable video. There was a few requests for a story that I mentioned. They were like, I want to hear about how you did the... I can't remember.

Might have been come and related. There's honestly so many requests for stories from you. Well, I'm inundated. That's bad. Continue. So, the quote that I've been following for a few months, I've rotated it now, but was, do not concern yourself with the opinions of the C players. And this was from Josh Wateskin.

Ches-pot, Ches. Ches. Ches-pot, Ches. Ches-pot, Ches. Black belt in Brazilian jujitsu, peak performance coach. Like, it's searching for thingy, Bobby Fisher, isn't it? Yeah. So this is an interview with him and Tim Ferris.

And he was saying that this quote is essentially in relation to people who produce things. So the athlete and relative to the C-players who are the sports critics or the the author and the literary critics or the artist and the you know, the sports and past the ball him. Yeah, exactly. The armchair expert. And you're saying these people are not in your position for a reason. And so if you continually ponder to those low level opinions, ponder, then you'll end up diluting your own art form. And so whatever it is that you're creating,

be very careful with who you listen to, only take on the either expert opinions So whatever it is that you're creating, be very careful with who you listen to, only take on the either expert opinions or if it's something that's really overwhelmingly in favor of one thing or another, or your coach. So anyone that has your best interests at heart and to tune out some of the armchair experts and I think for me that was something that I needed to hear. To cool, it's a very, very cool idea. And I think with a lot of,

any of us who, any people at home who do a job, everything's high profile, and I was about to say, anyone who does anything that's high profile, that's in the public eye, but with social media, everyone's got, everyone with a fucking Facebook account's got an opinion.

And like, especially on politics and you can go on on politics and the couple, but there's a special expertise. The things that are the most nuanced, it's like the very, very rare that I ever get messages about the negative about the podcast, but the couple of people that do, I'm like, why don't you mention it on your podcast? Oh, wait, you don't fucking have one because you can't speak sentences. That's a hell of a reason. That's very how about invasive, isn't it? Yeah. Yeah. But yeah, like, we, in some of the stuff we do with helping PT's, like one of the big barriers to being online is doing videos, speaking to camera and especially a video that's live,

think of something in the ear. Exactly. And that's what we teach them to do. Do it, hold on. Three, two, one. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. Chris, what was that noise?

I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. You know what you're going to be absolutely aroused by. You know what you're going to be absolutely aroused by. You know what you're going to be absolutely aroused by. You know what you're going to be absolutely aroused by. You know what you're going to be absolutely aroused by. You know what you're going to be absolutely aroused by. You know what you're going to be absolutely aroused by. You know what you're going to be absolutely aroused by. You know what you're going to be absolutely aroused by. You know what you're going to be absolutely aroused by. You know what you're going to be absolutely aroused by. You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't you? You feel a minute after that, don't You know what, you're going to be absolutely aroused by it.

Do you feel mint after that, right? Oh, wow. Look at the waveform on Garage Band after that. Just, there is no way I'm going to be able to leave that in your audio version, is there? It's just going to sound like it's pumping each other through. Maybe that's what we would do. If you're on the audio version, maybe that's nice. It'll make sense of intrigue to go over to YouTube.

You need to go over to YouTube and press a subscribe and watch the, watch the, Fuffing, you do, so on the seat trial. So, one of the fears is that is big on video and the thing that I would say to them is anyone who's criticizing you, a guarantee is not doing videos themselves. People are more afraid of public speaking than they are of death. What? The top three fears are public speaking, spiders and death, I think. In that order, yeah. Let me get this straight. I told you earlier on this evening that I'm nervous about an event that we're doing next week, and you've reaffirmed the fact that I should be more terrified than both spiders and death, both of which I'm pretty scared of. Yeah, it's so weird.

I'm just following my fears, man. Human mind works. Like, yeah. What's your another fail, another win from this year? Oh, God. Um, wins from this year, man, like, number, the business, the, the, the foodie who's continued to be successful for me, that feels like bread and butter. It's more that the status quo of that is that it continues to grow and continues to do well.

Doing the podcast this year was new ground. I feel. That was huge. You gave me the opportunity to podcast. Yeah, man. I feel very, very thankful and grateful to yourselves and the silent video guide and you know all the guests that I've had on and stuff this year so you know and the listeners at home I really do like we've topped nearly three and a half million listen minutes since launching in February and

yeah it's it's super meaningful I get to sit down with amazing interesting people. The guests that I've got for 2019 ridiculous like the vice chairman of Ogle V advertising I've got for 2019, ridiculous, like the vice chairman of Ogle V advertising, I've got Rory Sutherland who's an absolute monster in his own right. Like I've got Tiago Forte from Praxis. Looking forward to both of them. Man, yeah, he's building a second brain. The book is being made off the back of the course. So I know I get a lot of requests for us to do a podcast episode about the use of Evernote. So what we might do, what might be cool would be to do a cup, like a little series so we could get us to do one in Evernote. And then you cover it, cover the hard of. And then within a couple of weeks, I'll get the forte episode and I'll get that on and then he'll just take it

to the X-ray. Nice. But yeah man, the podcast's been a big win. I said it the start of the year that I wanted to do it. I said it the start of the year as well, oddly, this will go against some of your process goal approaches. But I don't like to write I'm big on New Year's resolutions, right?

I know you guys have a discussion about this actually in a second, which will be interesting. But I'm big on New Year's resolutions, right? I know you guys have a discussion about this actually in a second which would be interesting but I'm big on New Year's resolutions and I like the opportunity to reset and reflect and I think it's important to periodize your life in that way and I like the fact that there is an end because we could essentially not have an end of the year, it could just be like flamethrowery and then keep on going. You know what I mean? Like, femtlerary. Yeah, whatever. I don't know.

I'm just like, The time just drags on and I slow it much towards death. Yeah, exactly. But you get this periodized kind of reflection period. And what was really funny was at the start of last year, I knew I was going to have a hard cut, forzee-quise, and one of my goals was to get a thickness cover. So I wanted to get it. Rotate down, don't tend to do this thing much,

but I was like, right, I want a million podcast listens. We've had three and a half million listen minutes. I'm gonna class that. Couple of other things that I wanted to do, one of them was get a magazine cover. Now what I had in my mind was the fact that I was going to be the photo on the front of the magazine, but as some of the listeners may remember in April, I wrote an article that got featured in Muscle and Fitness and it was on the cover of the magazine.

The biggest Islamic fitness magazine in the world. Islam and fitness. It was great. It was a Muslim fitness. Muslim and fitness, yeah fitness. That was kind of funny that there was certain things that have come around like that. But yeah man, podcast awesome. It's a fantastic outlet. You guys as well in your own right, with the propane one, have continued to grow on every year. I think it's cool that people have access to this sort of stuff for free. Like it blows my mind on a consistent basis. And you know, I mean, probably not by the time that this goes out, I suppose, for Christmas Eve.

But pretty soon after, we'll start announcing some of the things that we've got planned for next year. And like we're going to be doing some live podcasts and the locations and the shows that we're doing them out. The... I'm more scared of that than I am, and the locations and the shows that we're doing them out of. I'm more scared than I am of spiders, and I'm terrified of spiders. My sphincter is tensioning already at the thought of it.

Rapped at nice and tight. So moving forward into next year, first off, are you going to do New Year's resolutions? Have you got an approach to them? Do you tend to reflect at the end of the how do you play Johnny? So no, I probably won't set Nier's resolutions. I think I try as much as possible that just not see it. I think even when I was more goal centric, I tried to not see it as tried to not see it as January the first new me just because like January the 12th

is going to be no different to today. It's been in terms of from a practical sense. So I think waiting to start stuff gives a lot of people a reason to write off between now and then. Which like it's not a criticism like I've done that myself. We see it with our clients every single year. It's such an easily done thing. And I've had the thought pattern of like, yeah, that would be get to start on a Monday or like the big one, which is yeah, that would be get to start on the first of January. But you're still going to have the same fears and concerns and doubts about it now as you will on the first of January and as you will

on the first of February. So you are right, it's an arbitrary day. It is, but it is a nice, it's a mark and like a stake in the ground to say, you know, that's a year gone by, am I heading in the right direction? This is a very morbid way to take things, but something else that is that a surprise to anyone that's listening that we're to take things but something else that is that surprised to anyone that's listening that we're potentially going to say something more. So something else from the Darren Brown book is he talks about death and something that I have, I don't really know why but over the past year and a bit, I think just as you get into your late 20s you're like you become

aware of like you don't feel this like I'm 21 and bullet proofing. Oh, man, you're chronically aware of your own mortality approach there. So that, for me, it's been quite a theme this year, I suppose, of like, wow, you know, you're heading into your 30s, you're heading into late a life. And actually, you know, you could easily, you know, be diagnosed with something or like your life's, and even even if your life's being lived to its fullest extent, you've had 30 of the years so far. And so, Dehran has a lot of thoughts out death in the book, but I think one of them is just being constantly the momentum or I, you might be mindful of death. And I think having a yearly review,

or even having a monthly review or a weekly review prevents this like, Oh shit, I'm 50. It's dredging through. Yeah, and having a point at which, like, am I going in the right direction or not? And if I'm not, then what am I going to do about it? It is very important.

And so I think having a retrospective view and what am I going to change? Great. But personally in terms of setting you as resolutions, probably not. I've read the most harrowing experience of a guy who was 45, I think, or as late 40s. And he just recognized that he'd pissed away his life. And he was like, and he was someone who was like, I know that I had the capacity I was intelligent, but I just didn't, I just kind of like procrastinated and didn't really do anything for that time. He's like, I'm looking back and I'm so heartbroken. There's totally irreversible. There's nothing I'm thinking about it. And reading that, it

was like, wow, that's really, yeah. But for me, for New Year's resolution, I'm too impatient on to eager to get stuck into new projects to get started with things. I feel about the time when looking back over the mistakes I've made over the year or anything, it's like a greyhunt pulling at the stocks. Like there's too much of urgency. What a fix that now. Yeah, then waiting for a new start. So the 90 day goal process keeps me interested enough to at least be close together. And then at least you can still change process goals. And there's at least there's kind of four quadrants where which we work in, which is what we've done recently, obviously. I'm not against the idea of doing a new year resolution. I think probably the thing that

I would do if I were to start this year is fewer things. And I, you know, that we change the slogan of our business from simple rules, dramatic results to do fewer things better for that reason, because it's so easy to try and start 24 habits in one go. James Clay talks about it, so if you try and start 12 habits in one go, he ended up doing none of them at the end of the year, whereas if you just say, I'm going to do one habit, nail it for each month, then move on to the next one, then you'll get 12 habits fully. I think that's a very successful way to go about it. A couple of things to touch on there. The thing that you said about the guy

that realised he'd wasted his life. Anyone who wants to go down a YouTube binge if you search for, I am the man Jordan Peterson warned you about. And it's this guy who looks like a psychopath in the thumbnail. Very, very cleverly designed thumbnail. And it's a guy, British guy, and basically

what he says is the story that you've just said there, he's got a wife and a couple of kids and he's 45, 50 years old, and he says, but I realize that I've wasted my life. And he's talking very deadpan direct into the camera, and it's harrowing. It's so harrowing to watch. He's got a successful YouTube channel now though, presumably. Very successful. I mean, that one, that one maybe went half a million views, I think. Have you seen American Beauty? No. Watch American Beauty.

It's cool. Because it's basically a guy who like has that and then ends up finding like this scenes in the film when I talk about the beauty of like a plastic bag for floating in the wind. But this guy, he's like lived this like brewery existence and then quit his job by the car. It's a fantastic film. I have to watch that. So I think you both are maybe a slightly unrepresentative sample for people who do habits because one of us saying like, for God's sake, stop doing something. It's an arbitrary life. It's an arbitrary life. Don't say God loves that. We are.

Yeah. So, but I think that for me as someone who does, one of the reasons that I like January 1st is, again, as you say, it is an arbitrary date. But there's something about the forced reflection and begin period. It feels like starting a new. If I was to give some advice to people who are considering, you know, you will be watching this hopefully before January the first, but even if you're not, it doesn't matter. But I would spend the time you have up until January 1st, thinking about what you want to achieve when you get

there and beginning to get the things prepared, because a lot of the time people will get to January 1st, I'm like, right, I'm going to start the things prepared because a lot of the time people get to January 1st I'm like, right, I'm gonna start the gym. I've got no shoes. I'm hungover. Yeah, you're like, no, hang on mate. Like, what is it that you want to do? You want to hit the ground running? You've got, you've got no fucking gym shoes. Like, yeah, do you use shoes? Okay, right next Monday. Yeah, prepping, yeah, exactly. And then you start your new year's resolution on January 7th for something, you know? like you might as well start on December 7th. Exactly. But you know, for me, for this big like iconic day,

you're just fucking jimsy as the brass band to come like marching down the road. Yeah, like someone we had a big brass band come to, for like our school graduation thing, Do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do C of wind instruments like that. Yeah. And then builds up to that one guy doing the solo. Duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, I was in it, yeah. I know, I know. You play the saxophone. Grade five. Stop the fucking press. What just happened? I thought you knew that. You've taken your pants off. And you play the saxophone?

I play, I have grade five saxophone. Johann Agnes Blomneson plays the saxophone. Yep. In that band, where he was in the crowd. I, yeah. Mate, my the saxophone. Yep in that band where he was in the crowd. I yeah, mate. My mind is I'm absolutely There's also a I was in a singing group for When I was in have we been transported to some alternate Christmas Christmas universe You know when we were put into the YouTube holding bay. We've been sent out into the wrong

This is the wrong Johnny isn't it? That's why the light didn't work and I thought I thought we were here to do a Christmas podcast and it turns out we're in some fucking alternate universe. Probably. We're only one light on your Christmas jumper works. So I was in a one of my teachers had a singing career. He was a guitarist and he used the a part portion of the choir that I was also in to Bears Backing, singing a group. So I'm on a CD, singing. That's great, somewhere. It's a fun, lucky bed. No, no, I'm not sure. Wow. So we're talking about girls, new years.

It's something at the first hurdle. Brass band. Brass band. That was it? No, it's not what I don't think we've got. Make sure you have running shoes basically. Yeah, just prepare before you get a start. Oh, Christ.

Keep going. It didn't matter. January 7th might as well start. I'm trying to on December the 7th. We've literally gone through all the points. We're just going back through them again now. We just didn't reverse order. I'm sorry, I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry.

I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry.

I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry.

I'm sorry. I'm sorry. I'm sorry. I'm sorry., delay failure. Yeah, fantastic. And we always think we're going to feel different waking up on January 1st. Most likely, you're going to feel terrible waking up on January 1st because I feel, I'm going to, if you remember. Yes. What is it?

Oh my god. That's, that's, that's what, he's just, he's killed me. Fucking hell. Right, what is it? Try it, I tell you a minute. Fuck off. Come on. Because otherwise you forget. Just, What is it? It's right. I'll tell you a minute. Oh, fuck off. Don't worry.

Because I was going to forget. Just what is it? You know, it's like you know, and you've been wanting to sneeze for ages. And you get it. It's the best thing. Something coming out of you. Something coming out of you.

Mm-hmm. Fantastic. So it was two. Oh, for them. No, I'm joking. It was two set. So for setting a goal, a different way of setting a goal on the first of January is to set a... So what was prompted, what prompted this was you said, use between now and January to have a think. And one of the problems there, I think

people have with that is like, well, I don't really know what I want to do. Where do I begin with goal setting? But everyone's like, well, you have to think about what you really want. And then I think, fuck off. I was going to do something. You'll get to know that. Exactly. And so, like, sit down and write. As ambitious as you'd like at a perfect day from start to finish. And then that becomes the skeleton for all of the goals.

So this was something that I did when I was in my second year of uni and pretty much got it. I mean that's what I've managed to get close towards on a morning now. Everything I do before midday, if you gave me the option like yeah like if I had unlimited money and maybe fly somewhere or something but within reality within the realms of reality, view, ask me, what would you like to do on a morning up until from six AM until midday? It would be exactly what I do. That's more important than anything, anything else, because that's literally how you spend your life, which is all that there is anyway. Oh, gosh. So I think so. What might be quite nice,

you touched upon a quote that you'd like, is there any quotes from Missy Ear that come to mind, Johnny, I know I put you on the spot there. There's any of the things. I love that one about the C-Players. I think it's just, it's a much bigger way of saying, like, Lions don't concern themselves

with opinions of the sheep. That's just so wonky, isn't it? It just immediately makes me think, Fiat 500, Jelly bean, err, freshening. Fear 500 is a good thing. Chris is so good at like picking out sort of like societies, like the specific things like, you know what else, you know what else this particular person's got? Catch flights not feelings in their bio and insta.

Yep. Catch flights not feelings. Yeah, That's what else they've got. Interesting. Where Jimmy choose. Oh man. Just associated a whole whole race of people. It's a generation of girls. Have you got a quote? If not, I can, I can fill in while you probably not. And I'm not sure I will. You're not, you're're again, you don't put individual things on a pedestal. You would have had a concept from a book that you've enjoyed the most. I put people on a pedestal. I've done Brown, Durham Brown was already a big, big win for you.

So I loved magic as a kid. Yeah. And like reading more about him and magic has made me realize why I like magic. Cause it's a source of the way I try to impress people when you feel like you aren't impressive and then that's what leads into your impressive. Thanks man. That's what leads into searching to like physically and previously self and the whole other things but yeah so him Tim Ferriss is someone that I followed for ages. Anton. Anton. Anton Creel at Anton K.R. is it hero? E. Watch as you do. I L think so. The real Creel. Time to get Creel. In the six minute, it's a

high-rear today. I read a quote that like so that every day there's a quote in there and there's a quote from David Allen, which I read it out. It's so... To be honest, most of the quotes like that, which is more around the stuff that you said when I was spending more time discussing at the moment, which is your ability to sit and deeply aggressively focus on one thing until it's completed. And what's the one thing that's helped you to do that, that we're both. Well, I'll get to that as I can. So David's quote was, your ability to produce output

or something like that is directly, or your power to produce output is directly responded directly associated with your ability to relax or something like that. In other words, you should be putting as much effort and intensity into your relaxation and rest as you are with your work. I'm very guilty of just like, I don't know, I don't know, I don't know, I don't know. Work that just kind of fills the gap.

And the challenge in the six week diary this week is to schedule and plan, protect free time and do things in it that aren't work related. So the app, Cole Turkey for Mac, is a nuclear warhead. Just be careful before you download it. aren't work related. So the app, cold turkey for Mac is a nuclear warhead. Just the casual before you download it, just be just brief and just respect it, like it does exactly what it says briefly explain what cold turkey does for Mac. So it will block access to apps or websites on either for a period of time or on a schedule. There's an upgrade isn't there? So that's like the, that's the plutonium version,

but there's depleted uranium version. So when I first got it, I was a stable over a year ago. I noticed in one of the settings in advance, there's a little toggle switch that says frozen turkey on or off. I was like, oh, what's that? That looks nice.

Hovered over the explanation, it was like frozen turkey, we'll lock you out of your laptop at times you. And remember, oh god, get off that, go on another menu. Recently, Red Deep Work on user's recommendation and thought, so in that book, they talk about this idea of fixed schedule productivity, so having a deadline at the end of every day, or at the end of any task you're trying to do, so the end of your gym session or whatever that you cannot and do not shoot over. So I was like, well, I'm shit at that because I'm like, I'll finish work at five o'clock and I never do. So I was like, right, well, I'm just going to lock myself up my laptop at a fixed time every day, put frozen turkey on and remember thinking like this is just like the standard bit of software

wouldn't do anything. Five thirty30 your screen just goes gray and In replace it in where was your act and everything is just a quote that says like You run your day your day runs you or some like some shit like that. Oh my god I and you're like okay laptop off back on again coming up my laptop. You like right? I'm not myself But it's fantastic. You're like, right, I've locked myself up out my laptop. But it's fantastic. You've got it as well. Yeah, so I've used it for, I've still just sat here

and it's like, it's been long, so I'm still hot. It's such a terrible Egyptian. So, realized that a lot of the time sync that I was doing was from switching time, from having a destruction come up or checking messages or whatever and thinking, oh, it's only a two second job to reply to this or whatever, and it ends up completely derailing your chain of train of thought and everything else. And responding to messages causes more to come back up. So, I've said I message a lot of communications apps into Call Turkey and set it so that every 30 minutes I get a five-minute window to blast response people which Johnny certainly certainly felt

You just like and and it thought it it's excellent because it's the it's the good hybrid ideally I'd like to go back to having a total offline period until midday. Unfortunately, I'm hard to do. Yeah, there's certain, and I know everyone's got an excuse, or I can't do it, because I'm trying to do a medical degree

in run of business here, so. There's a couple of things that I'm gonna be a fucking break, mate. Yeah. So, read deep work. Deep work, like Hal Newport. Quote, read deep work. Deep work by Cal Newport. Quote, read deep work in the end, Atomic Habits. And those, if you master those two things. So if someone needs to get a late Christmas present

that wants to start reading some stuff for the New Year. Get those two books for people. Atomic Habits by James Clear. And Deep Work by Cal Newport. And Happiness or Happy Peabide by Durham Brown. Put those three books into your life. Honestly, you people were recognised. I've got Happy in my life in my library ready to start. So my wish list on them. It's a big old book that I've gone into. It's 10 hours. It's a year. I can't remember, doesn't it's a run. Is from a guy called Daniel Ingram who we interviewed this year,

A&E physician did 14 years of meditation, seven of which were intensive, and he completed meditation. So he fully decentralized his awareness from here to everywhere. And he talks about his subjective experience in a very grounded and very kind of physiological, neurophysiological way, which really resonates with me because it's like he's not just a quack that's going off the deep end. Like he's very systematic and basically one of his quotes was,

wishy washy practice leads to wishy washy results. That's my current quote on my board because he says, obviously, if you sit down and you just kind of half meditating, you're not really doing a specific method or anything, you're not going to get anywhere. And he says, if you pass in a meditation, which is the, I guess, like, what mindfulness has been distilled into, is almost treated like a competitive sport. If you're practicing seriously where you look at how many internal, if you're practicing seriously, where you look at how many internal sensations can you recognize in spot per second. And he says, when you build up to 10 consistently, it's a 10 per second, then you know that you're

on the right track, which to me is still a way off, I think, to consistently for 30 minutes spot 10 sensations a second. But if you treat something with that level of precision and that level of focus, then you will your guarantee to make results. To the lovely way to look at it, man. Pretty good. That's great.

So you're a turning pro by Stephen Pressfield. No. That has a similar kind of message. Do things properly. Yeah. It's so stupid because that's a similar kind of message. Do things properly. Yeah. It's so stupid because that's a really good way to look at things for everything, right? You're only going to get, no matter how many times you go through an experience, the number time of that experience is still the first time you've done it.

If you've been to the gym 200 times, that's still the first 201st time that you've got. And it means that like you're never going to get that chance again. So for heaven's sick, actually, might want to be with Jim. It's the biggest that we see so many people that are on the inflection point of increasing marginal returns. So translation like they're at the point where they're going to the gym. They're having a protein shake. They're doing 90% of the effort with 90% of the pain and the bollocks that is involved with that and time and everything else. But because they're just not really doing compound movements or they're only sticking to machines

or they're not attracting their calories or they're not pushing the volume. It's like an alien with a foam hammer. Yeah, it's like, you're doing pushing the volume. It's like an alien with a pho-m-hama. Yeah, it's like, you do all the effort. You do all the effort. Longer. That's amazing and all-erated. Absolutely.

That's an amazing analogy. It is. Definitely one of the learnings for me from this year has been that your mind is going to give up an awfully long, awfully sooner than your body when it comes to training and that people are very concerned about overtraining and all of our well. That's been a very raw lesson for you this year. Yeah, man, but I just, I'm very surprised that my body's capacity, I'm by no means even moderately capable endurance work or training regularly. Like two a days, five days a week for me destroys me, but I'm still able to function. But I get literally, I get double the

progress that I would have done. It is a factor of two. And if you concerned about the progress that you're making with a work project or in the gym or with your relationship or whatever it is, work done equals time times intensity. That's like the fucking conservation of energy, like thermodynamics equation, work done equals time times intensity. So if you can up both of those, you're laughing. Like if you can train twice a day and if you can train twice as hard, that's four sessions that you were getting. Yeah, I mean, the number of people who are anywhere near overtraining. People are so worried about overtraining,

aren't they? Oh, man, it's just those days, yeah, I trained legs on Sunday. I play football on Tuesdays, so I don't need to train legs because of the lesson might not train. Honestly, yeah, matter killies. It's like the tendon. It's a defibrillated. I have. So do you remember the guy who coached me? He was giving me lots of volume. Yes. So the first week from that, I remember coming home from a training session and just being immediately all over the bed bound, like flu type symptoms. And I was like, CNS, and honestly, so that I had done more volume in that week than I had previously in a month from my previous program.

Like the volume, like yeah. Volume and intensity, all very high. But it was a percentages that were designed to bring you to the brink of distress. Yeah, it's not only the worst, percentages are horrendous, but also like that level of volume through any human body regardless of what your maxes are. Because I mean, you're deadlift maxes three, 20,

three, 15, 12, 3, 12, 4, 4. Okay, so like the even 70, 80% of that, like, it's a heavy weight. Yeah, there's a lot through. There's a lot through. It's a lot, Like, it's a heavy weight. Yeah. There's a lot of it. It's a lot of it. Yeah, it's hard to pick up.

I'm just loading the bars and I'm arguing that's over and over again. You put it down in the same place. That's the closest bit at the point. Weirdly. I remember the next day waking up and feeling, okay? I was following a program. Like, when you give it a program, you follow it. It kept going and lo and behold.

You adapted. So, like, I remember thinking at the time, Like when you're giving a program you follow it kept going and lo and behold you adapted So like I remember thinking at the time I have quadripled my volume here And here I have a dapping to it. So there we go And you can apply that or anything can't you might your mind will fail long before your body ever does endure by Alex Hutchinson Oh my god, if someone wants a more sporty side book Amazing absolutely fantastic, and if you want to find your physical limit go do it would it make Which is 20 20 reps core do it safely of course But safety 20 depends you did it for like six months or something this six weeks. Yeah

I remember throwing up a raspberry way down my top quite frequently like whenever I would train Why are you constantly doing something that makes it for us? This is a good for a life fail actually, so it was a program called Squats and Milk, which is where you have 4.7 litres of whole milk a day. So a American gallon of whole milk, and you do, we don't make a... It's all 0.7 litres. Yeah, so two of the big... It's very extreme weight gain strategy.

It was horrible. It ruined your balls. You absolutely just complete columns of liquid all day. But yeah, so... And then the training program is three times a week. Widowmaker squats. So you take your 10 rep max, put it on your back, and you're not allowed to rack it until you do 20 reps. So you just... The set maybe takes three or four minutes. So you like a hell in common. Oh yeah, it's really nasty. And different things happen to people on

REP11. So I, I taste blood. You, audio broadcast loses hearing. Is that or is that you? I lose my hearing, you lose your hearing. It's a bit of a whhaps in. A car in a bit of different symptoms. It's weird. It passes out when we have to. I never see such a big... The thing is, I remember happening and thinking, there's can't be rep 11. There's nothing magical about rep 11.

Every single time, rep 11. There's no blood. That kind of metal test. That's what they call in Crossfit. They call Francoff. Francoff. Yeah. When you do Fran, you get the... Francoff.

You get the... Just face to face with the devil. I'm sorry. Yeah, man. So, any parting thoughts, obviously it's Christmas Eve for us right now. Technically, camera. Merry Christmas.

In the future. In the future. In the future. In the future. See you next time. you