Modern Wisdom - #459 - Life Hacks 208

Episode Date: April 11, 2022

Jonny & Yusef from Propane Fitness join me for another Life Hacks episode. Sit back & enjoy as we run through our favourite tools, apps, websites, strategies & resources for a productive and efficient life. Expect to learn Jonny's favourite new meditation app, how to stop yourself from sneezing, Yusef's new mobile game addiction, how to bypass any article paywall, how to get free book summaries, how to do Morning Pages in a frictionless way, why paying invoices early will benefit your life and much more... Sponsors: Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/ Get 30% discount on your at-home testosterone test at https://trylgc.com/modern (use code: MODERN30) Get 15% discount on the amazing 6 Minute Diary at https://bit.ly/diarywisdom (use code MW15) Get 15% discount on Craftd London’s jewellery at https://bit.ly/cdwisdom (use code MW15) Extra Stuff: Have a gummy multivitamin as a treat Turn any website into an app by using the Share and Add To Homescreen https://www.optimize.me/ Readwise.io Otter on iOS Always pay invoices early Have a buffer level of products you use. Swipe across the bottom to move between apps Buy a fragrance for a trip https://morningpages.app/  Potatoes for cutting, rice for bulking https://12ft.io/ https://www.brightmind.com/  Learn to roll Walk around the airport while waiting for your flight https://thereadystate.com/  Water Sort Puzzle Push your tongue against the roof of your mouth to stop you from sneezing Watch The Dropout Watch Bad Vegan Listen to Sweet Bobby Watch The Alpinist Watch Boiling Point Access Propane's Free Training - https://propanefitness.com/modernwisdom  Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/  Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello everybody, welcome back to the show. My guests today are Johnny and you, Seth from propanefitness.com and it is another life hacks episode. We will go through our favorite tools, apps, websites, strategies and resources for a productive and efficient life. And you will pick up many, many things that will change your life. Like Johnny's new favorite meditation app, how to stop yourself from sneezing if you need to use

F's new mobile game addiction, how to bypass any article paywall, how to get free book summaries, how to do morning, morning pages in a frictional way. Why paying invoices early will benefit your life and so much more. Even though I'm having a lot of fun out here. In Austin, I do miss the boys. Men be very wistful for the evenings that we spend in my living room recording podcasts, but Johnny is getting married later this year.

So I'm going to get to see him and you will be able to find out what you see for the wedding is like, which is going to be very interesting. Also, if you are interested in any of the hacks that we go through today, they are linked in the show notes below. There is a big list of them. And if you want a list of all, there's over 200 hacks that we did in season one of Lifehacks, you can go to chriswix.com slash lifehacks. And there is a full list of them all there linked and organized by which category of life it is improving ch, WillX.com slash lifehacks. But now, please give it up for Johnny and Yusef. John, you knew, sir. I'll come with a show. This is a really exciting one. Why?

Because the first time we've got proper setups, we're not just using a potato. You're not beating it as much as you used to. Yeah, this is HD hacks. HD potato. You're not beaning it as much as you used to. Yeah, this is HD hacks. HD potato. That's it, man. So, if you're not used to life hacks, we go through tools, techniques and tactics for a productive and efficient life, and then the other two people tear it down or say that it's amazing and immediately acclaim that person as the new victor. We'll get through whatever it is that we have a chance to do today, We'll get through whatever it is that we have chance to see today and then maybe time for some things that we've been watching, Netflix and stuff at the start of

this year. So if people aren't familiar with that, it is a largely stupid idea where you do lots of training and drink lots of water and do lots of very difficult things. For 75 days in a row, and if you skip a day, you have to go back to day one again. So as you can imagine, skipping a day is fairly bad news. So one of our friends was going to do it. He did the proper version, I did like a scaled back version, but I ended up having to do loads of habits very consistently that I've not, you know, without skipping a day.

So lots of kind of efficiencies and hacks, as it were. Have you got the full list of the official 75 hard? I don't, but I'm worried that'll be real things. Okay. You know, I want to get to the meat. So one of the things that I did every day was just to take my supplements every day, which is something that we probably all do with like decent consistency. Something I found that made it really easy to do. I'm not really sure how you two are going to react to this. I ordered some apple cider vinegar and some collagen from my protein in the form of a chewy gummy. form of a chewy gummy. Okay. Okay. I'm not, I'm not, I'm not, I'm not so far. Okay. So all going well so far. So that the hack is, I am, you

just a hundred. The hack is have one supplement that you take per day, that's a sweetie, that's a gummy. So like, let's say you're going to take a multivitamin or vitamin D or something else. Just my protein basically make everything at this point in the form of a gummy. And it's just like having sweets. So how does that help you stay compliant with the rest of your supplements?

It's just the standard habit formation. Multi-vitamin gummies, vibrato flavor, that's what you've said. It's always sounds like I'm plugging my protein. This is legitimate. I tried them. They taste really nice. The apple cider vinegar and the collagen ones. I have very specific reasons for the collagen ones. The apple cider vinegar ones just sounded nice. How much is it? It's collagen gummies. Yeah. How much gummies do you need to eat in order to get an even close to like how much gummy? Are you imagining like a big gummy that comes and achieve and you say, I've got a tub of collagen protein over the far side. Got it. And yeah, it's pretty big.

Big. Yeah. Yeah. So this I think it's like a couple of hundred micrograms or milligrams. It's not very much. Right. But you take one gum each day. Um, to be honest, like I'm not real, the reason why I'm not taking like vitamin D or I'm only vitamin in a gummy form, I, as I'm not really doing it for that reason, but it's the Q habit reward loop, right? Like if I, if I get to have something to taste nice at the end that might help I've been really consistent with my habits Okay, so you're taking you're taking all of your supplements which will probably be some Creatine tablets and vitamin D and a blah blah blah and then once you've done all of that you get to have a nice apple cider vinegar Sweetie exactly. I'm down for that. I don't I don't totally hate it

I feel like you two haven't haven't taken that very, very well, but to be honest, I'm really proud of it, and it's really helped me. I hope that it'll help one other person. Yeah, the meta-habit, if it's creating or something that's going to do something, then it's a useful thing to have that you stick to doing every day. What I'm going to go away and do after this episode is look into, is there a substantive difference between collagen and gelatin, because I think they're really, really similar, if not the same. And obviously a bag of haribo is completely gelatin based. So are they

rebranding haribo as a health supplement? So it has marine collagen in the gummy. Fish chattas and ingredient. Yeah. Okay. But like, just to be fully clear, like I'm not here saying like collagen gummies are the way to take collagen. I'm not even sure if collagen is worth bothering with. It's something I wanted to try because of some research around like joint pain when you train.

I thought, what better way to do that than have a nice sweet ear to end my supplement routine? Yeah. I don't totally hate it. Okay. I don't have a tough crowd there. So yeah, okay. It's just, it's just,

you two better be bringing some fun to come. It's just a key to it. Yeah. Okay. Speaking of which, you said, what have you got? So you'll be pleased to know actually, I've rejigged, look through all my life hacks, I've done some analysis, I've ranked them and created a more kind of sophisticated classification system for them.

And so whatever arrived at is basically physical and digital life hacks. So in terms of the digital ones, I've got a couple of iPhone, Apple ones. Now some of these probably will seem obvious, but it occurred to me that it won't become a knowledge to everyone. If there's a website that you frequently want to access that doesn't have its own app, you can turn it into effectively an app on your home screen. So go to the website, press share, there'll be an option called share to home screen or add to home screen. Just to make a point there. Share is the upward arrow poking out of the bottom of a rectangle at the bottom of the screen, right? That's the one. Yeah. So, share to home screen.

You can add it onto your thing and then you can select the icon. So we recommend because we're snyd and we don't have our own iPhone app, but we do have a web app and a web portal that is iPhone optimized. So if you're a member of the propian protocol, you can just save it as an app on your phone and most people don't know the difference. Share and add to home screen. I'm alright with that. I did that quite a bit actually.

What have you got, what websites are you using that for? Mainly like courses were part of, so things that I go to like the login page a lot. So specific websites that you would like would find yourself like going to regularly, it's just a button press, it's open, and you're often stay logged in as well, which is quite cool. So if you're doing any kind of course, I suppose, I can't really think of any other examples, there are some apps that work as, like, work as a web app. So like some diet track and things like that will work as natively that's how they work. They don't have an iOS app.

Yeah, it's really good, really good suggestion. You said, thank you for bringing that. I'm not going to make fun of it or anything. I think it was a really well thought out. We've all used it. How can we, how can we take the piss out of it? Right. I want my, I get out of the way, my turn, please.

Going all the way back to Lifehacks 101, you will remember that we spoke about optimise.me with Brian Johnson. What you may not be aware of now is that Brian has made the entire optimise.me library with over 1,000 plus ones and 600 book summaries available for free. So if you go to optimize. That's O P T I M I Z E dot me. You can sign up for free. And say what you want about Brian's demeanor, right, which we've all taken the piss out

of quite a lot. He put a ridiculous amount of work into that. Every book that he goes through has got a worksheet that you can use. It's got notes, it's got an audio transcript, it's got summaries, it's got affirmations that you can go through. And then he did those one-on-one masterclasses where he took the best ideas from the best books within one subject area. So sleep or mental resilience or habits or whatever and he would take 10 different books, the best ideas from each of those and put them into one one hour long super lecture again with worksheets and everything else and now it's available for free. Now the reason it's available for free is because he is trying to do a cohort-based coaching

thing called heroic.us and this is the freemium front end of the funnel to get people on the mailing list. But as lead magnets go, this is about as high quality lead magnet as I think you can get. It's got an awesome partner app for iOS and if you want to get a good book summary thing and also the master classes, I highly recommend just going and checking it out. It's for free. It's impressive.

Really, really good. I'd go as far as to say it's formidable. It's a real mature product. And it's a mother of a lead magnet, man. Oh, you'd be annoyed if you were the person who'd subscribed monthly for the last eight years. And then he goes, ah, it's free now. Ah, shit.

Well, to be honest, I'm a bit annoyed. And either of you are bit annoyed. Did you pay for it? Probably never paid for it. I didn't. Yeah, for it. Oh, there we are. Story of my life, that's it.

I think I paid for a couple of months of it. I'm not obsessed with it. So, you know, the liver king is also called Brian Johnson. I think I've heard for a couple of months of it. I've got access to it. So, you know, the liver king is also called Brian Johnson. And the lead singer of ACDC. Imagine if they made a super group. Well, they might be the same person. Hey guys, Brian here.

Really impressive, aren't they? For various reasons, very different reasons, but they're all in the public eye. Yep. Brian Johnson from Optimize looks incredibly lean in the video I keep seeing of him promoting this heroic.us thing. Looks like a test tube baby. It's lean bordering on perhaps unwell, isn't it? Well, he looks like a long distance runner.

Yeah, he does, he does, which is, which is, and someone who's in a lot of cardio, all of whom look unwell, you know, most triathletes are pretty lean people. You think, God, I'd rather don't do that. So are you two going to, are you going to get back into optimise now? It's free. I've got the answer. I've not opened it in a while. This comes down to, I think we discussed this on a recent life hacks of book summary services. In general, things like Blinkist are kind of good adverts for the book, but they're never really a substitute for the full thing. I think the best solution that I found the best reason to use a book summary is that it's

the prospecting, scouting mode. Do I want to give this book that a bunch of people have told me to read a shot? Oh, well, I'll dedicate 20 minutes to seeing the summary. And if that speaks to me, then I'll go out and commit time to reading the full thing, which is, you know, from a time saving perspective. Pretty good, I bet. A lot of value in that. reading the full thing, which is, you know, from a time saving perspective, pretty good investment. A lot of value in that. Yeah. Cause if you were to sit and read it, it would be three, four hours into it before you can really make a decision as to like, should I

continue with this or not? Actually, there's two more elements of why I think there might be a good idea. One is to remember points from books that you've already read and might have forgotten. And another one is to One is to remember points from books that you've already read and might have forgotten. And another one is to perhaps see if there's some takeaways that you missed from a book that you've read as well. So you actually, there is quite a bit of it, but not for probably the reason that people think.

The reason people think is, oh, I don't need to read the book at all, and I can just go through this summary and whatever. It's like, no, you're not gonna forget. Yeah, that's a bit of an insult to the author as well. Like, I spend all this time writing the stories and anecdotes and books to stuff to fill the book and then you've just said, oh, it's not important.

I don't need those 80,000 words. I've got this boldy guy here. This boldy distance runner and he's gonna do it. Right, Johnny, what you got? I'm concerned that we've said this one before, and it's very similar to what we've literally just been speaking about, but it's something that I didn't use properly until this experience, this water down 75 yards. So one of the things was reading daily, you both know how I feel about reading. I'm still on the fence about it, to be honest, about whether I've read enough at this point, and it's what I'm still in the action phase.

But I used, I'm just going to get away for user's reaction, read-wise. I use the read-wise app, synced with my Kindle, and then say it automatically syncs and saves all the highlights to read-wise, and then say it automatically syncs and saves all the highlights to read wise and then gives you like the the scrolling You you about both might she see me share the stuff to Instagram occasion like ones that I find very useful I think you do this already Chris. You might already both do this I've probably even got it from a previous life hack, but that's the ultimate test right when a life hack come back around Yeah

So is that is that something you've both done? I pay for read wise. Yeah, it's great. Like it fully, they are such an impressive company. I'm part of their developer discord and they just they integrate with all of the external brain type apps. So you can send things to your notion, your obsidian, evernote, whatever, and they're developing something, which I don't know if I'm allowed to talk about, I'm part of the beta group, but they're developing a reader app. And I think that's all I can say. Okay, so do you use the like the publicly available read wise for just note-taking, reviewing notes you've made previously from the books. To be honest, the reason I pay is for the reader app rather than read wise

main function. So I use it just because when I highlight stuff on Kindle, big Kindle reader, I now have whatever a few thousand highlights of quotes from books. And then every morning at 7 a.m. I receive four of them in my email inbox and then if I want to go back and get them Also, if you've done it with books which aren't on the Amazon cloud I ones that you haven't purchased but documents that you've sent to yourself Which I do a lot with Center Kindle you then need to plug it in but once you plug it in it will check Which ones are already in the archive,

it won't re-add them twice, it'll check those across, it'll add them in. Yeah, it's unbelievably simple and impressive way to do things, and it's really good, easy, free content as well. So every day you've got a bunch of quotes that you can just throw up on your Instagram or create into a story or that you can post on Twitter. It does. Applebooks. Yeah, and soon it's a lot of stuff. Particles like Twitter bookmarks, email lists,

like just everything. So it's like sending stuff to readwisers, don't they on Twitter, like in the comments of a thread. Safe threads, readwisers, whatever. Yeah, because the feature that I didn't know they did, because I started doing, and I was like, I'm building up this library of interesting points from books that I'd realistically,

I would never go back to that book and find that quote again. And then I realized you can just go through books you've read previously. This might be what you mean, Chris. You can go through books you've read previously that you weren't using read wise at the time that you've already read, and it takes all the popular highlights from that book and sends them to you readwriters.

No, I wasn't aware of that. No, I didn't know that. Yeah, so like for example, like atomic habits, like I've obviously read before, it just takes all the popular stuff, like all the popular quotes from that or all the most highlighted sections, that sends that to readwriters as well. So you can just, I think it solves like the, for me anyway, it's solved like the frustrating thing about reading that it feels like you read a book and then it's just like, that's it. So at least, at least you remind yourself of the stuff you've read. One of the problems that you have with reading on Kindle is that you don't have as many ways to export stuff from that that you've been learning into other programs. And I'm very increasingly, I'm just letting the good shit stick, but just going through

something, highlighting it and doing that is sweet. However, you can also do a note, so this is available on paper white, it's also available on the Oasis. So you highlight something, which is what it does, that would add it to your highlights, that would also appear on Readwise, but then you can press Note, which opens up a text box where you can add just if you've got a thought about this, this links with this idea. Maybe this is a question that I want to have or whatever, a lot of the time people write this in the margins of books.

That also appears on Readwise. So not only does the highlight, but also the prompt that you gave yourself about something else. Yeah, exactly. It's pretty impressive. I'm read wise. I'm down. People should go check it out. There might be a free trial. It'll be linked in the comments below. Anyway, you said what you got. So this is on the same vein. This is for what we've just talked about but for physical books. So I've got a pile of physical books that people have got me as gifts,

or I've just picked up, and you're like, I really want to read it, but I just can't. Find the justify the time to read it, and then go back, highlight it, pull out the stuff that's relevant to me, put it into my notes. And so a way to solve that is an app called Otter as in the animal. And what you can do is you can just set it recording with this green off on the side of your desk or something.

And as you're reading, as you're highlighting, you can just speak aloud highlights or bits that you find useful. And you can leave it running in the background, and it'll transcribe 660 minutes per month. So you get quite a big allowance for that. So what it does is as you read through, you'll just say occasional things allowed

or sentences that you find useful, you basically don't feel like you're taking highlights because you're just speaking as you're reading. And then it transcribes it turns it into a document that's timestamps, and then you can export that to whatever system you use. Well, we do know that this is what Amazon Alexa and Google Home Hub and the Apple Airplay, that's what they're doing all the time in any case. So what they've done is they've just given you your own personalized version of what everyone's smart speaker is doing to them all the time.

Just made it useful for you, rather than just for them. Yes. Crazy. Would you use that? Johnny, would you just decide to record a conversation between you Becker and Dexter? Just trying to discipline the dog around that. I don't really read. I'd love to read physical books.

There's something nice about them, but like, there's the ones behind me on the bookshelf, and that's it, I would never buy a physical book. But yeah, if I suppose if I had a ton of them. Yeah, it sounds a good idea. What's the website? Good on the eSafe? The app is called Rotter.

There's no desktop version, right? There is a desktop version as well. Yeah, so it's a web app and you can use the M1 like Sneaky port thing as well What's that? What's the M1 sneaky so you can install iPad and iPhone apps on your M1 Mac But it's they don't always work that smoothly. Oh, okay Interesting. Is it open up like a iPhone screen or an iPad screen on your phone? Yeah.

On your laptop. Sorry. Right. Okay. Right. Interesting. Right. I've got this is one that I took from Shane Parish, which I think you will probably

both agree with, but I doubt actually adhere to. Shane Parish made a point that you should always pay invoices early because the people who pay the invoices early will get preferential treatment in future. So as soon as you receive an invoice through from someone that is expecting payment, just pay it as you receive it or as soon as possible and then send them an email, all right, may all done. When it comes to you needing something from that person, you've got a project that's on a tight timeline, you

need them to go above and beyond, whatever it is, that person is going to be prepared to take it to the next level for you because they know that they're going to get paid too sweet as opposed to the person that's taken the entire whatever net 30 from the end of the month like piss. Yeah, there's no advantage to doing that. Like yeah, okay, you get the cash flow. But if you're ever going to be doing business with that person again, you're playing repeated games with them, like, it makes sense to build a good relationship. It's such a fucking

good hack. However, didn't that's because our trust to the accountant was like, oh, fuck no, the you are right. Sorry, I've, I've accused you of something that our accountant did to everybody. I think it's actually a HMRC's fault in this case. Okay. They, they had me down as a fake doctor. What, when you're a real one? I don't know if I count as one now.

Where are the doctor? You do, don't you? You still got the letters in front of your name. And after you name? True, just not. Like if someone showed up playing is a doctor on board, would you go and actually? It's a very long story. How long have you got?

Yeah. So it's my accountant was it like, whoa, or maybe like, is someone having a heart attack? Technically, I'm doing marketing strategy for some thing. Yeah, right. So what would you like your funnel optimizing? Right? No, I know, I know, I know, I know he's dying. He's dying, he's dying. But let's talk about your CPM and your click through rate. Because you can be terrible at the minute. Yeah. That's's dying, he's dying, he's dying. But let's talk about your CPM and you click through, right? Because you're just terrible at the minutes. Yeah.

That's the biggest, that's the real emergency. Always pay invoices early if you do people are going to treat you better. Super, super simple, heuristic. Everybody should adhere to it. Businesses often tend to like manage their work in capital by paying things as late as they can. Like big, big businesses with huge invoices, but I definitely agree on a personal level, like if something comes up. Because, especially, it just creates like mental drag as well, doesn't it? Like, it sits in your inbox or it sits in it, like, however you receive it, and you're

like, however, and you do that. And there's like so much resistance around paying it when really it takes you two minutes. Yeah. If you do it, it goes away. The dude that's come around to fix the boiler or your roofing space or stuff, yeah, get it, get it, yeah. Yeah. I hear that.

So I just off the back of that, especially interested here, what you think about this Chris with, because I think it's a very US thing. A tip was the first time you go into a bar or a restaurant, if you're going to be in a new location for a long period of time, is aggressively tip the person who helps you. So like the person who serves you the hour or the waiter.

Yeah, like force it. But the example was tip a hundred dollars the first time because like every subsequent time you deal with that person, you'll get like preferential tables. They'll serve you first. What do you think about that as a concept? In principle, it sounds great, but in practice, I think the turnover of staff is going to be so high, you know, it's that one person that's going to do it, plus maybe what, the three

or four people that they speak to about that dickhead that gave them 100 books. So I just don't think, I don't think that it's going to pay out. And man, they are used to tipping so much out here. Some of the presets when you go on, they have an iPad right where they do their stuff on their side and then they turn it over and you have to select how much you want to tip afterward.

18, 20 and 25, it's some percent, it's got sometimes on that. So if it's a good sized meal, you're talking about a fair whack of a tip. And as an option for zero, is there? Well, there is, but you would have to edit. Oh, there is. Custom.

And then if you did do zero, you're in, you're in, you're in, and then they take it back, right? So you have to flip it back over and it tells them what you've done. So it's like showing, showing your homework to the teacher. It gets shamed into like, I put zero. Well, it's showing your homework that says, I've not done the homework. It's not an Englishman who obviously I'm genetically averse to tipping.

It's maybe something that would work better in the UK than because people are so averse to it. So the reason I wanted Chris's opinion was I just, I think he's had the behind the scenes knowledge of that sort of service based industry. Like, does that, do people respond well to stuff like that? I feel like the answer's no. They used to have seen big tips, man, I think, a fair bit at the time. Yeah, a bit of a like flex, isn't it? You know, who can give the biggest tip and that sort of stuff, so.

I don't think that. I'll buy the biggest steak, but not a nice giveaway, the biggest tip. What you got? So this is in relation to like anything that you buy like regularly. So supplements is the easiest example. So like whenever something, whenever you go down from having two of something to one of something, that's when you then order stuff, like order the new, new round of it. So like, one is easier. One is easier examples. Yeah, exactly. That's a much better way of explaining it, you so thank you.

So I've had examples where I like, I'll be on my last version of something, my last thing of something, and then you're like, I'll order it later, I'll order it later, and you'll never be able to end up three, four days a week without that thing. So really simple rule, you can apply it to like whatever you buy on a recurring basis, or you fall for what Jeff Bezos wants everybody to do, which is the subscribe and save option on Amazon, where it just comes monthly anyway. I've not, have you got any subscribe and saves? I don't have a single one. What level of accuracy do you need? It has to be something like contact lenses where you need, you know, you will put it,

you need, you wake up and you're like, I know that I will need eyesight today. So I will definitely use my contact lenses. But if it's even toothpaste, the variance can end up with like a massive backlog after a year of two years. You have a month where you grip strengths increase a little bit and you've just been pumping through it. Having a buffer level of products that you use is a really smart idea. Or, he would be another one, would be to have a always-in-one cupboard, like a buffer level that you touch. So you go into that one whenever you're running out of the other stuff and then you work on top of it.

So rather than swapping between the two, you've just got one that's always the buffer level. You must do that when you're floating. That's true. You need to have a toilet row. But then there's a bunch of downstream kitchen roll, is a valid alternative, tissues are a valid alternative. and then if that doesn't work socks. So, you know, there are, there is a hierarchy here of... That's a real emergency, like running on fumes, isn't it?

Yeah, that's second year. Second year university living in the first house that you've ever lived in, shit. Mate, mate, have you used all the toilet roll, mate? I've used all the socks, mate. Right, you said for you. That's it. Have a buffer level and order and well, one is a new zero. Nice. Nice.

It's good. So this is a digital one. Also iPhone, like you guys might just be like, oh yeah, obviously, but moving between apps with any iPhone that's above a nine or a 10. So if you don't have the button, rather than like swiping up, I've seen so many people do this where they swipe up and then like find the new app on the home screen and then press it again, you're like, you can't just move between them by putting your thumb on the little white bar and moving left and right.

So that one is almost that one. So obvious that you forget about it. That one have used a lot, something that I used to do with a button that I haven't brought back across onto the new buttonless iPhones. You remember when you used to double tap and then be able to move between them. Oh, yeah, you would be able to see them all. Now you can do that if you go from the bottom slowly and it'll open out into all of the windows. That's just a function that I've never been able to whatever instantiate into my brain's

movement. Do you miss the button? Not really. So I did you were referring to yourself. that what you, what Chris is just going. So I like push it, push it up a little bit and then swipe across to go between apps. So you can just, you can do it without pushing up and then it just goes straight to the next app. Or what Chris is describing is it like puts them all into a floating panel and then you can, you can choose. Yeah, yeah. So if you go back down to one of the apps

and then if you just go across the very bottom of the screen and you swipe your thumb from left to right, my God, I didn't know that. Oh, so that's the one. You're indicators. So that's the, he was me saying like, oh, this is so obvious that I thought you meant that like the push it up, bump it into like a carousel

and then go between. No, no, no, no. Well, this is a mother because you're usually going between two apps, right? It's rare that you're going between, it's rare that you're going between three. It's like, oh, here's an address copying it from my calendar,

but yet doing whatever the fuck into Uber or something. I think it's better about the new iPhone setup where it's all in the the app Directory whenever they call it where I just search now. I just like drag down and search name of the app rather than like having to deal with the home screen I think that's a way It's better for like a screen time perspective so you don't get caught in the loop. Yeah email Instagram Facebook what's up? Going in choosing exactly what I want. Yeah. This is what I came here to do is the Alfred. iPhone yeah right okay this is one that I've been doing for the last few years I've been

traveling a lot up until covid and then after covid as well I guess I've been traveling a fair bit as well and I did it on the first road trip I did around America a few years ago and then I've just done it since. I've bought a particular fragrance for each trip. So I've done a little bit of research, I have a bunch of friends that are fairly knowledgeable in aftershaves and I'll ask them, look man, this is what I'm doing, this is where I'm going, what do you think? And I'll then go into Fenix or somewhere into a department store, try them and then then pick one, and that will be the aftershave that I have for the trip, and then usually whatever, the six months, 12 months or something after the trip, obviously. But what it means is that whenever I put that fragrance back on, I've got

all of these memories attached to that smell, and it reminds me of that Fourth of July in Nashville, or that trip to Austin, or whatever it is. And it's just great. And now I've got little bits left of each one of them. And if I ever want to remind myself about that trip, I can just wear that and it gives me nice, nice. That is really nice. That is lovely. It's crazy how much, like a memory is attached to smell. Like when you put an aftershave on it,

it like takes you back like five, ten years. Have you ever met a girl who wears the same perfume as one of your exes? Yes. And it's just instantly a life. Strange. So in my induction in account and see in the first week, you've given a presentation about what

tie to wear to match a shape of your face and all that sort of stuff. And one of the things they said was, we recommend not wearing any perfume aftershave in case it creates the wrong environment between you and a client and you can't undo it. Once you've gone in and you smell of their partner or smell of their apartment, that's it. They'll associate you with the oven.

The deal lost, isn't it? You can't unpick that. That's very powerful. That's it. Yeah, that's perfect. What was the number one aftershave that you've bought. Like what's the if you've got friends who have knowledge with this stuff like what's what's your number one ranked aftershave?

So Mayzon, Kurdijan, backeratruz 540. It is it is a it's an apps that just put backeratruz 540 in on Google and it'll come up. It is, it is, it's an app, just put back a rat Rouge 540 in on Google and it'll come up. It is without a doubt one of the best smelling things that I've ever, I've ever smelled in my entire life. It's unbelievable. So to unisex technically, although it would be fairly strong, I think if you were a girl to wear it, but it's just outstanding. Like it just, it's pure happiness. And it lasts

for eight hours. So the guy who is the, whatever it is perfumera for a bunch of big current fragrance houses, he does the stuff for them. So he'll go and do whatever, Homsport and what was that blue one that had the sailors torso? Oh, jeans. Oh, the stripes. Wasn't Versace, was it? That was a 90s cost. No, no, it wasn't. Anyway, that one that every guy had for a short amount of time,

he was a guy that designed that. He's designed some of the biggest fragrances. And Maeson Kurdijan is his private perfume house where he just does stuff for himself. So this is kind of like, I don't know. Pretty legit then. Yeah, a producer for all of the big R&B artists then deciding that he's going to start making his own stuff. And it's pretty expensive. I think a bottle is maybe about a normal 70 mil bottles, maybe 250, 300 pounds, but you don't need that much of it. It'll last you a year and it smells like,

you can't really put a price on like feeling nice. How many squirts do you use? Usually four. So like four squirts, two, two, one. It's wrist wrist, wrist, neck neck done. Yeah, nice. I bet you said if I imagine you make sure it doesn't touch your skin because of estrogen so since I spoke to Anthony Jay he advised doing that

yeah I always think about it on the neck but now I just use a dab of essential oil which Mike finds hilarious like I was on the outside of the essential oil sandalwood just on the top of my head and he was like did you just on the top of my head. And he was like, did you just put a drop of oil on your head and like, yeah? So you're walking around honking of sandalwood or lavender or something? Yeah, just some kind of herb.

Very herby. But that's your musk isn't it? As somebody from Egypt, that's the... So smell of my people. To be honest, Arabs for all of their faults smell lovely. They do. You're right. They do.

It's very good smell, Habibi. I don't know what a Habibi is. It's for you. You know, John Paul go to you. That was it. Fucking John Paul go to you. Thank you. That was good.

That doesn't mean to get it. You get it out of the system. Do you know what the, what I think the whole moment is, or the neurotransmitter that's released when you connect something that's like that, where you solve a problem? Vassar Presson. Could I be right? Vassar Presson, you said. Probably, yeah, it's associated with memory and short term memory, so it's probably like

the reward for connected. Yeah, yeah. Vassar Presson. Vassar Presson. Yeah. complete bit of asset person. So Tim Ferris used to get intranasal these

oppressions spray to learn Japanese vocabulary. It's a very two-ferris thing to do because it gives you a short term improvement in your memory. Oh, fuck.

Taking a big line of memory. Probably feels more nice. Like a little bit of getting in the morning. Yeah. I remember everything.

Right, Johnny, what you got? Mine is a Mac app that is connected to a concept that is also linked to Tim Ferriss called Morning Pages. Have you heard of that before? Is that the artist's way thing? Yeah, exactly. Yeah. So it's a form of journaling, the idea being like you, well, the the artist's way concept is you write for three pages a day, they've just unfiltered like whatever you're thinking. And it's supposed to be like a form of

therapy, basically. You know, you know, you get all of your thoughts out and it just is a way of sort of processing things that you're like dealing with or trying to think about. You wouldn't necessarily have that conversation out loud as it were, but writing it out can help process that. Morning pages is a, because my handwriting looks like an eight-year-old's, morning pages is the way of doing it digitally and it's an app that is designed that gives you a daily word target and it analyzes the tone of the writing, whether it has a negative or a positive frame to it. And then it also pulls out themes that keep occurring in the price.

It's about that part. It's really cool. This is so sophisticated. Yeah. So you can see like January had like a negative like it's a red bar below a line. February had a positive tone and like these were the things you were talking about on days you were had a negative tone. These are the things you talk about days. You had a positive tone. So much to be done with that. Because if if when, when you log in, it says, like, what's your mood out of 10, or how did you sleep or something like that, and it starts drawing cross correlations and associating it with different themes,

then it starts to get really exciting. It's more just, it's weird how like, the strangest thing is how you look back on an entry and you're like, God, like, I have no emotional reaction to that whatsoever anymore, but at the time it was like really a really heightened emotional thing. And also, how consistent, certain things that annoy you crop up, that I certainly wasn't aware of. You think it's, oh, this thing's happened today and that's a frustrating thing, but actually it happened in January as well. So you think it's like this one off event? Have you ever looked back on notes

from say two years ago and you see something that annoyed you at the time and you think, oh, like just doesn't bother me anymore. That's always a nice, a nice win. It's a sign of progress, isn't it, I think. I've always said it would be great if you could take a screenshot of your memory. So if you could go back, you know how time machine on your MacBook works and you can go back and restore your machine to an older version. If you could just visit an older version of the text for your mind, right?

And if you were to go back to it three years ago and think about the neuroses and the anxieties and the concerns and the worries and the things that consumed you, almost all of them would probably not even feature in your mind now. Your problems are more sophisticated, bigger. That's true. More readily. It's so frustrating though, wouldn't it?

Because you'd be shouting at it, being like, stop doing that or stop worrying about this and you couldn't communicate with them. Yeah. I think that's the, one of the other things is journaling, right? So like I've tried, that was one of the other things I had to do daily. And I've tried like the six minute diary, the five minute journal, like lots of other ways of journaling. And I don't, I think the only way that I've tried that I felt like a, even like an immediate benefit from, so like as soon as I finished, I was like, oh, that feels better to get that out of my head,

was this way of doing it. And there's no structure to it. So it can feel a bit pointless sometimes if you're like, I just need to get on with my day. But it's the value of looking back at previous entries and being like, wow, like that problem is firstly, I handled it really well. I was worried about it. I handled it really well.

Or it's not really a thing anymore. And you can pick out stuff that makes you happy as well. You don't realize like things are happening a day that, and obviously add those back in. So it's cool. What? What's the website? Is there a desktop version?

Yeah, it's a desktop, it's desktop app called morning pages. Okay. I should say as well that if this has passed the Johnny test, who is definitely the most skeptical of journaling among the three of us, then it's got to be good. So, hi, Walter Markier for you to do that. And then how much do you have to write? You can set that. How much do you choose to write? I have it on 250 words, I believe, a day. Yeah, because I think the original artist's way

by Julia Cameron is three full pages written. It is, yeah, yeah. Which is, that was, that's one of the main reasons that I've never done it. I'm just think that's such a huge barrier to get over. Yeah, so exactly. So that would, that would take me, well, I've never actually tried it. I've been out for an hour while. Yeah. And I think with this stuff, it is all about keeping

the resistance low and doing it consistently. So like you, I had the thought of, it'd be cool to try, I've heard quite a few people who I look up to you, talk about it. But this idea of sitting down with a little book each morning and writing, like my handwriting's so bad that I want to be able to look back and read it firstly. It's illegible even to you. Yeah, so I get it's scroll two days later, so what's the point? Like, so over the last couple of years in hospital, quite a lot of stuff is still physically written, so we're not fully digital. And you get so frustrated at writing because when you used to typing really fast, and then you're like, oh my god, I have to like, scroll this out.

And it's annoying because of the friction to use, so it used to be an absolute smooth flow from brain to output. Yeah. You said what you got? Physical one. I posted this on Twitter yesterday. And people went nuts over it, like people missing the point and getting annoyed at it. But what I said was potatoes for cutting rice for bulking. And if everyone just followed that rule would all be fine. And people in the comments being like, oh, well, but it all turns to starch and anyway. So, like, well, I could eat loads of McDonald's fries and you're like, yeah, obviously, but that's not the point, is it?

Like, the point is try and overeat, boiled potato and get back to me. But that sounds like a shit meal. So what else can you do with potato? The, I think when you're dieting, you want to make food as boring as possible. Like, I think what a lot of people, and it's a big mistake that a lot of the kind of eating disorder, fueled Instagram influences do, is they really pedestalize and worship food

and make it super... It's almost like they're just blueballing themselves with food when really you shouldn't you should be making it as unpalatable and boring as possible and as filling as possible. You could mix it with the chicken in a tin criss. With chicken with white rice, chunky chicken. Yeah, you know the white chicken. So your argument here is that potatoes are less dense in terms of hair. The less calorie dense, so on the satiety index, somebody did a study where they runked foods from all different types of foods and related it to a hundred calories of sliced white bread. And so it gives it an index of what was the,

how many calories did someone eat subsequent to eating a hundred calories of X food? And potato, boiled potato was the highest one. So it was people ate the least after eating potato. And I think the lowest one was like crisps or quassant, like something like really almost like wafer air, but really high calorie density. Got it, Brad. I would say. That's all for butter. If you were to give me the difference between like a super low fat spread of some kind on

a nice baked potato, a nice jacket, right, That's been cross-cut and been put in. And it's just a tiny little bit overdone, not much, tiny little bit overdone, just so that it's good. Dude, that versus a boiled potato, and it's the same, it's still a potato, low fat, something on top. Oh, I'm fine with that.

Like, it's when people say, oh, what about McDonald's fries? It's like, well, that's not really potato. That that's just like palm oil or whatever used with potato as a vessel for it. With a questionable emancipator as well. It might not even be potato. It might be some kind of plastic polymer that they've melted down and push all through it. It's just East Virginia, isn't it? Every.

Yeah. It just identifies as potato. No one can question that these days. So it used to be used to be a potato that now identifies as some estrogen and you're 100% beef scandal. What's that? Just before we move on, hold on. My issue was with the rice piece of this.

Just because I feel like the beef or the movers off the subject and I want to get to the bottom of it. Potato for cutting, I agree. But rice for bulking. It's just the bodybuilder staple, isn't it? But I find rice really filling. You put a small serving of rice in a pan and cook it and expounds it's huge meal really for the calories, don't you think? Why not butter shouldn't take it for bulking? We should do a challenge for YouTube. Like we'll, we'll, Well, it depends on how you,

what a better base, buttery biscuit base, what a better base for carbohydrates for you to add into a meal, unless you're gonna go pasta, which is then you plan or are you fucking about with gluten? What, what do you,

what beats rice? This is Johnny's and absolutely sandwich boys. So like, so he just wants everything to be a marks and spences. To be honest, taste of the world, it's fucking whatever it is all day breakfast or something. I suppose if I was managing Johnny's bulk, I would, I would have to say like, you know what, just go to the town on sandwiches because you wouldn't even need to tell me.

Well, you're in the element there, aren't you? So, Chris, that is his native environment. It doesn't matter where we're going, who we're going to see, what we're going to do. I'm most excited about the M&S simply food on the way. The opportunity to do sandwiches. On our way to see, bring me the horizon, des List, play, a huge arena. What are you most excited for tonight, Johnny? Oh, well, I do think the M&S have just released their new simply food range Which has actually got like a prawn something something let me check if whether what time weather be close as Chris

Because that's gonna determine what time we start off We said that the meal deal might have finished by then. What's the beef? What happened with beef? Oh So there was some kind of scandal where McDonald's were saying on on on one on their like wall placards, 100% beef in their burgers. And what had happened was they acquired a subsidiary company that was called 100% beef limited. Oh my god. And they got into some kind of lawsuit and had to change the things. It was obviously a false claim, but they were they tried to

automatically correct because because burgers have like carbs in them, don't they? They have like filler ingredient that actually makes the carbon. Like I remember back in the keto days, having a burger in the guide, that's it. To eat grams of carbs. And all these burgers from a special place, didn't you? To not take anyone's to feed you. Is anyone thought about starting up a sports massage therapy business called not a rapist?

I mean, I don't think you'd get any customers if you called it that. But well, why? Yeah, that's it. Surely you have to get more customers than a rapist next door. But it's not between... That's not the two options. Yeah, there are other people in the market. That's the trouble. Well, that's what you think.

That's what you think. Well, the same. So they want you to believe. Yeah, what would you choose if there was two doors? Between a rapist and not That's like it's one of those mind games isn't it? We're like you can only ask one one question there's two people standing in front of two doors. Yeah, one always lies one always rapes Right, okay moving on So I got I got a bit of I got a bit of pushback on my news side of this week for putting this in, but I don't

care. 12 foot.io, so that's number one, number two, FT.io. So this person that has made this website realized that in order for websites to be optimized for Google keyword search, they have to actually make a completely unpay world version of every article that's pay world so that Google can search it without the pay wall. And he has made this website 12 foot.io saying show me a 10 foot pay wall and I'll give you a 12 foot ladder. And this unlocks any pretty much any so the observer the spectator the guardian, New York Times, Washington Post, and you can just append to the beginning

HTTPS call on backslashbackslash 12 foot dot website. I think it explains it on the on the website anyway how to do it. Plus there's an iOS and an Android app that's partnered up with it and it's completely free. Journalists hate him. Is it also not completely illegal? Well, what would be illegal about it? That Google keyword search is available for Google to access and just finding a version that exists on the internet. Like it's not bypassing the paywall.

Precisely, yeah. This is just a different way to view it. Now, don't get me wrong. I think the journalists, the ones that are good, people like Douglas Murray should be paid for their work. However, if you don't like a journalist, if you want to hate read them, this is a good way to do it.

Someone complained about the fact that it didn't work on my website. I don't have any pay world content on my website. So there's nothing to do. Does that see correct? Yeah. Yeah. That being said, please do support whatever publications you actually care about and use this for the ones that you hate read. Interestingly, the thing that stops me from, you know, someone sends you a

financial times article or something from the independent or whatever and you want to read it, the thing that stops, like if it just had Apple Pay and it was 50p or whatever, at 100 percent, just do it. What's for a one-off payment article? Yeah, that would be a really, really smart thing to do. Like, it's not the money that's the problem for me. It's the ball acre of like, they have to type in your email address and they check the thing and yeah, Apple Pay would fix everything. Johnny, this one is another app. Might have spoken to you about this before Chris, but you might, so Chris years ago referred me on to a meditation coach called Brian, who introduced me to Shin Zenyung and there's

a huge PDF and he has a book and his methods decently complicated, I think that's fair to say. It's not just sit and pay attention to your nose and focus on your breath and it's not like headspace. There's a lot to it and I've often struggled to like piece it all together to understand it. There is actually an app for all of this now. Don't know whether you've come across this with Orchress? No. So Shin Zen Young's method is basically broken down into a course on an app that is progressive and systematic and takes you through all of the methods with guidance. You can take, it's everything from like a five minute meditation through to an hour meditation. The app is called Bright Mind.

And it is... Erty hell. I believe it was originally Shenzhen who was doing the, like, the guided meditations. It's now somebody else. Is he slow? It's far as I know. Yeah, it's far as I know. So does bright mind follow the five ways framework? Oh, what would the concentration clarity, equanimity?

Oh, that is very good. The thing I like the most about it, which is a weird, like obviously, so I've completed the course, it was really, really helpful. But you know when someone says, like, I can't even get into meditation, like, what would you recommend? I mean, like, well, probably not headspace, probably not calm. Like, maybe here's a YouTube video,

like to just be able to say, that's an entire, like, A to Z course that explains that entire thing from the very basics through to the really advanced take from what you want. How long did it take you to complete the full course? It's chunky. That's not an answer. I don't even know the answer. That's the trouble. It'll be six months. There'll probably be like It's probably one to two months of like one meditation a day. Yeah. And then there are always adding stuff, but like to learn the method, the five ways method, it's at least daily. Are there lectures to teach you the theory outside of the right? Yeah. And then just the separate, like, and it like tracks way meditation as well. So like it'll keep you streaks and you time and all sorts of stuff.

Well, we, I mean, sorry, I think everybody that's that's read that five ways to know yourself. If you're interested in this, if you just Google five ways to know yourself, shins and young, there's a PDF, which is available for free, it'll be the top result on Google. And just have a read of that. And that is the most comprehensive breakdown of, is it mindful in this meditation, right, you, sir? Yeah, the customer. Yeah, it's the most easy to understand breakdown, three different modes, three different senses and a matrix

basically that runs over the top. It's super easy. Very good, because it's systematic, it's like for an engineer's mind, it's, it's not, there's no, we, we, we, it's non-denominational. It's just, here's what to do. Go and explore it. There's the, the, that stuff, site, the labeling, the noting is actually part

of an even bigger system that includes other forms of meditation. And the final lecture is like how to design your own like training plan for the week. So like how to take all the methods of spoken about and like, Mondays you might do this, Tuesdays you might do this and this if you want to get a coach, this is why I should get a coach and this is the benefits you should look for and if you want to go and retreat these recommendations for a treat, it is the closest thing I've come across. So it's just like, here is how to do meditating. Now you know everything you need to know. How is it really, really cool?

What is your current meditation practice having completed that course? So I do like a push pull legs basically. So like you'll be familiar with this, Chris, You know, there's like, focus in, focus out. So I'll do one day of focus in, see here, feel, focus in. The next day is see here, feel, focus out. And then the third day is in and out, see here, feel. And then back to the beginning again. Sometimes on the fourth day, I'll do focus on rest or focus on, like, he has nurture positive

and all these other things as well. Auto focus, which is where you do nothing. And let sensations come and go. Yeah, they do nothing. The whatever it is, positive, where you ding the bell and think about it and then let it reverberate that. All of that stuff, it's really cool. And for the people that are listening that are into their meditation and are thinking that they want to maybe try and give this a shot. I would highly, highly recommend it. I would also highly recommend maybe thinking about getting a coach if you enjoy that because it is, it can get a little bit complex without somebody to explain it.

So, I think if you're like into training and you follow a training plan or you're like that way inclined, this, I think, will probably sit well with you because it's structured in a very similar way and the app will guide you through the basics. And if you listen to anything, I still really get it. They recommend coaches as well. So very nice. You said it's awesome. Nice. Do you want physical or digital? Physical. Physical, one please. physical physical one, please. Learn to roll. So this is just a simple thing that I think a lot of people have never learned. And it's a great way to improve your physical confidence to just reduce the risk of injury. It's so versatile and such an easy entry grade skill to learn. I think if you have done gymnastics as a child or if you used to

doing that kind of stuff, you would naturally like roll out of a fall forward, backwards, sideways, but being able to do it just means that you're no longer afraid of just stacking it. And you often will see people on YouTube on like fails, compilations and stuff. And they are what our friend David describes as leptosomes, like someone who is just completely, physically unintelligent and just manages to like make a big, a big, hands-dinner of a simple fall. Whereas if you know how to roll, you can avoid that. It's the same principle as have you ever seen people who like they're squatting a weight that they've not, they principle as have you ever seen people who like they're squatting a weight that they've not, they're not confident with the weight. And so they just cut the depth

because they know that if they fail it, they're not going to know how to dump the bar. Whereas if you go in, you know how to fail a squat properly, you know how to dump it and jump forward or put it on the pins or whatever, then you can commit to full depth because if you fail, it's fine. So it's the same principle. I like it. It's weird that we do that as kids and you're proprioception of playing around on the ground and crawling about and jumping and stuff like that. It's so good.

And then you get to adulthood and you're like, no, put emails. I've got them to do. And it just gets to it. It's always no, but emails. It's yeah. It's yeah. Aaron Alexander emails. This is. Yeah. Aaron Alexander, my buddy that does the align podcast, he's got this thing where he says every adult should be able to get up from the ground without using the hands. He's got this classic test.

Oh, there was the challenge going around recently where you put the, if you're lying on your front and you've got that's different. Yeah, that's hard. That's, yeah, that's very difficult. What position are you in to start off with that you have to get off. So you could be on your back. Chris is going to be on your back so you could just sort of roll your feet forward and then roll yourself up and stand up, which would be pretty easy. But generally, you know, that requires a good bit of momentum. You need to be able to have some pretty good mobility in your ankles. If you were to start on your front and weren't allowed to change from your front, but still couldn't use your hands,

if you don't have a broomstick pinning your hands like your arms behind your back, that's a little bit easier. Have you seen that one? What's that thing where do people have to pick a serial box up off the floor or something? I'm something. I'm a party game that I always win. Because you can do box, you can basically do the splits. Yeah, you can just hang it down, cheating.

That was a good choice. What was I going to say? The rolling. It was just like, if you ever watch a toddler do a back squat like if you ever watch a toddler like go to pick something up They just drop into like it. Yeah, they just look like a like a professional weightlifter just drop into this like knees over their toes Who's that? Who's that? Japanese

Weightlifter not powerlifter. I know she Toshikis Dude like a 70 kilo guy, only. Oh, that's no, no, no, no, dude, I'm on about like a one, he's like a 105 guy, ridiculous squatter. I'm pretty sure I should. Yeah. There's just been bread for it. And they, close to a billion people, they just like sift through them until they find someone with the perfect femur lamp and they're like, right, you are going in the camp. Okay, right, so my one is, this was something that both Aaron and me came upon, but I realized it while I was spending a good bit of time in airports towards the back end of last year, walk around the airport while waiting for your flight. So a

lot of the time you arrive at an airport early, you're going to be sat waiting for departure to go. I mean, first off, as a hack, you do not need to be at the gate unless you were on a first or business class or some sort of preferential thing at the front until they say last call. Last call, when you actually arrive, is just when they're starting to put probably the normal groups in. And you'll probably group five and group three is about to go through.

Now obviously I'm not liable if you end up getting stranded in some foreign country. But my point is, don't stand up when they say anybody that's in, like you can start lining up now, you don't need to do that. Also, just do laps of the airport. Airport's are pretty interesting places. There's interesting people and stuff happening.

And you can easily get, I got my full days 10,000 steps in having a flight at 7am that I arrived for at 5.30 and just did laps and laps of Austin Airport. And then before I got on the plane, I was like, I've done my day's steps. I'm going to be in the air for the rest of the day and I've still done my day's steps. It gives you something to do as well because it's sitting nervously like, oh, when do I get up and like, you just feel rubbish when you on the plane. Whereas, yeah, if you've done loads of steps, you'd be like, ah, I've actually done something useful. It's the, it's when they say like, you know, you can start leaving the aircraft and everybody just goes mental.

That is my, it's my list. It's a stand up like that. Yeah, they don't even say that. It's as soon as you hear. Boom. Oh, the seatbelt signs up. Yeah, it's like to start a pistol. It's like, we're all going to get off the plane, guys.

Like you're not going to be trapped on the plane. It'll all be all right. Just sit back down. But yeah, have a walk around, get some steps in. Also, obviously, a lot of places that you can do couch stretch other bits and pieces to try and loosen you off before you want to get on. If you want to get on, if you want to do a little bit of stretching or mobility, and hydrate as well.

I think that that's the one of the main impacts that you get from flying on a plane. Also always have a bottle of water with you. Just buy a bottle of water whatever before you leave, and then just when the lady comes around filling up, because she'll take a very large two-litliter bottle, put that into a small plastic cup and give you that. And you'll say, actually, would you just mind filling up my bottle with your bottle? Stay hydrated. Dickant. Dickant.

Dickant. Dickant. Just don't buy the bottle before security. Dickant. Alan, you can't. I don't need to say that. Right, Johnny, what you got? So for any long-term, any long-time listeners of Modern Wisdom, they'll know of Lifehack

specifically. They'll know that I've been on a mobility journey. So Loved Romward was told not to the ROMWOD got very upset. Try doing ROMWOD again. Didn't really work, injured my hamstring, have tried Calle Sturette stuff on and off. Didn't really like the app, didn't really like the interface, have tried doing nomability. Go what is the app? Go what? Yeah, tried go what. But in fact, yeah, God, I've tried that for ages.

I think I've found the app. And I've kind of mentioned it before, but this is the upgraded version. And it is. Does anyone, do you want to guess? Run what? No. Oh. You said?

Is there something we'll have heard of? Knees over toes, guy. I don't even know who that is. Oh, Ben Patrick. Is it the ABSS, the Kit Locklin? New app? Also, no. No. No.

No. No. No. No. No. No. No. No.

No. No. No. No. No. No. So you brought out a version of the ReadyState, which felt very much like a web app that someone had saved to their desktop. The latest one, like you open the app, and it says to you, so firstly, there's a mobility test, which is cool that Kelly's never done before, so you quantify your mobility to fairly hard test to pass. I scored pretty, pretty poorly on it. There's just so much in there,

and it filters it for you. So there's an opening screen that says, what would you like to do today? So do you want to work on a specific body part? Do you want to prep for a movement or a sport? Do you want to just do the daily maintenance? Or do you want to do the mobility test again? Filter that you can filter by time,

filter by area, filter by pain, filter by thing you don't do, that filter by thing you're going to recover from. So just openly happen, just do a 10 minute thing. Like I'm doing Bible, really. I'll do, I'll work on my shoulder, press, press, press. And they'll follow along as well. They didn't used to be follow along. It used to be Kelly going,

just get this and do this. Like couch stretch, whereas now he like walks through the entire thing. So as a like one stop shop for, I want to improve my mobility. I've not found it. I'm sure someone will tell me it's a better thing, but I've not found anything better than that question. It just sounds like the workload of making that app must be huge. So they modeled mobility ward on Pawn Hub, I think originally, because who better to

model it? Who else has got lots of that need like tagging and filtering and categorizing So the original MW website when it first got launched was based on that and they just got so much when you go stretching you can say like Brazilian BBW Exactly that just a spice of the ability I have questions questions. Questions. Can it be done at home? Yes. How much equipment do you need? You can filter by equipment Chris. Okay, so if you don't have a lacrosse mall or a foam roller or a... So let's say you're traveling, let's say you're in a hotel, you haven't got anything,

and you've only got 50 minutes. No problem. You say 50 minutes, no equipment, and the specific body part you want to work on, and it'll give you a recommendation. Oh, nice. So it's kind of like pressing the random button on Netflix a little bit, because presumably, there's a bunch of different things

that it could come up with that it would give you. Yeah, so it'll give you a standard. It'll give you the daily maintenance as a default, which is like the standard programming that happens every day. But before you get to that, you can say, well, actually, like, my lower back hurts today. My lower back hurts. I've got 20 minutes. I've got a phone roller.

What can I do? And it gives you like three or four videos to pick from. And then you just follow along and do that. And it gives you a streak, a score, and you can test to see whether it's working over time by consistently doing the mobility test. Are you more so? So I don't really wanna say this because it's gonna jinx it.

I'm gonna go deadlift after this and ping my knee or something, but this is the longest period of time I have been not injured for. I am un-injured. While training heavily. We will consistently. Pray to the injury gods that that continues. But I like it. I like it. Great work, come on.

That's just the ready state. The ready state on the iOS app store. I never know whether it's available for Android. There is a web site login version as well. It's not a web app, but you can log into the same backend. Very nice. You've got the comprehensive meditation and stretching apps now. With journaling as well. This is one hell of a morning routine. Yeah.

You said four you got. This is my latest silly game that I've found myself getting addicted to. If you know me, you'll know that when I go through stressful periods, my defense mechanism is to regress to a simpler time in my life and get addicted to some stupid little game on my phone. So my previous terrible addiction was Mortal Kombat, which I had to go called Turkey, Mortal Kombat mobile, I should say, which is just like button mashing. And I spent lots of money on buying new souls and upgrading the characters. This one is called, it's much simpler, it's much nicer.

And I would recommend it. It's not a toxic addiction, it's called water sort puzzle. Or as I call it with my partner tubes. And it's basically a set of tubes with different color paint in them, like different colors above the thing, and you have one empty tube, and you have to pour bits of the colors into the empty tube

and rearrange them so that you have, each tube has a single color. And it's just a very simple, but challenging puzzle. The great thing about this is that it's rate limited, so you can't get addicted to it. If you put your phone on Airplane mode, you skip all the adverts. Why is it rate limited?

Because it's not the kind of thing that you can just endlessly play because Well, I mean you could but it's not like I feel like a lot of the more complex games Like I don't know if you've you guys played like PS5 or something recently where it's changed so much in dynamic from when back in our day when we play like metal gear solid on like a PS1 Where it's just actual gameplay and cutscenes and it was quite wholesome whereas now it feels like everything's just micro transactions and just trying to like tap into your dopamine and it's not really a game experience. It's more of a like how can they extract as much money or

keep you on the screen as long as possible? And I feel like it's a bit of a toxic trend in gaming whereas this is just pure and host. All of the water sort puzzle. So I play, I play a bit of war zone, I play a bit of quality, and I know what you mean about it being like, I feel like they've really tapped into the like what, what you get rewards from. So the way they'll tell you you've got to kill the way that, like, various notifications pop up is very, like, like, you wouldn't be able to go to sleep after playing for an hour.

Very anxiety inducing. Yeah. But I think the amount of time you bring up games, I think you should just just get an Xbox and do it properly. Like, just get yourself a basic, the basic Xbox and get some proper 4K games. I would pay to what you stream wars on on Twitch. Just shit talking people on it. I just remember that you'd be really good at it. I think the reason I keep it at Arms Length is because I know that I would get addicted to it. So if you heard of Waze, I know the dude I deen likes ways, which

is a map app. No, it's an advertising platform that is masquerading as a mask. Yeah. And it's, it's terrible. Like it's been designed by Satan himself, like Prince of Darkness, like it's just this, like, it's like a gamified, so you'll drive two miles and it'll be like, but then you have driven two miles successfully, you've gained 10 ways points, like you've driven past three petrol stations, I don't care, just tell me where I'm at. It also tries, it'll have a banner popped down from the top and say, there's a Starbucks on route, do you want a coffee, press here to detour to this Starbucks and presumably. That's why you're driving.

Yes, wild man. There are certain apps that I think should be Faraday caged from advertising. And map apps are absolutely one of them. They need to be sacred, don't they? Correct. Right, we'll do one more and then we'll do a little bit of a little bit of them. They need to be sacred, don't they? Correct, correct. Right, we'll do one more and then we'll do a little bit of a little bit of Netflix. So, Tally. Um, what have I got? I've got some unbelievable one.

I'm going to keep that for the next time. Here's one that I learned here the other day. Push your tongue against the roof of your mouth to stop you from sneezing. Ooh. So, I've always wondered how you can stop yourself from sneezing in a robust way. And I was testing this out because I tweaked my back a couple of days ago and I didn't want to sneeze too hard because it would make my back hurt. And I remember reading this a long time ago and yeah, it works.

So you just have to push really, really hard against the roof of your mouth, completely kills the desire to sneeze. It's the plight of someone who's had back problems that no one else will ever understand. Is he fearless? Needs coming out? No, no, no, no, no, no, no, no. Oh, you try to wait the other thing if you can't stop it is you try and position yourself like into something with your head on a wall. You're like, but tongue against roof of your mouth stops you from sleeping. The worst time for me is when I'm like walking upstairs with a coffee. I feel the sneeze coming.

Yeah, your head goes down and the cup goes up. And you're trying to like, try to push it in. It's a problem that's worse for you because you're so fast twitch and your top end strength is so high that like what was it you said the other day? Are you a coughing or being sick and you had real doms from it? Certainly if I'm, I give I'm 35th throw up so like normally if I've had too much to drink and I went silly and I end up spending like the morning throwing up for a long period of time, that is doms for days.

Because there's just so much ab that's being the thing, the worst thing is when I like when it's slippy and I slip on ice that that's fine, it's the correction. So I like violently correct in the other way and and I'll like pull in a bleak or like, or end up actually falling over because of the correction. So if I'd just done nothing, I'd have slipped a bit and it would have been fine, but they're like, and then like that's it. I'm on the side.

So. Okay. What have we all been watching recently? What's been good? What have we all been watching recently? What's been good? So I'll go then, shall I? The do you remember when we were at Yourscris and we watched a program about Theranos? Yes, Elizabeth Holmes. So there is a series, a dramatized series out about that same story called The Dropout.

And it is really good, really, really good. And it's very interesting as well, having like seen the documentary, like seen the real story and then see the dramatization of it. That's a bit home's story. Yeah, it's very right. And there's been a ton of different good ones. Jake Trianon, YouTube's done a couple of good ones. Amazon Prime had that good documentary. But it's the same as the WeWork thing.

The WeWork story, which is just had Jared Leto, I think, is what's it called? Like, we... We fail, I think? Or like, we... I can't remember. So I don't know what't remember. Yeah, yeah. That had been picked up by tons and tons of YouTubers first. Right. And that story, and you watch that, and now you get to see Jared Leto play the role of

Adam, whatever his face is, the dude that's sunning himself on an island with half a billion of. I watched the money. That, like, the documentary about that, on the playing on the way back from some Francisco, like the true, like, the documentary the true documentary version of what actually happened. I had no idea. Wild, isn't it? Insane. And these we works are still all over the place, just losing money. Made a landlord, like a real estate company, masquerading as a tech company,

and then exited for the dropout. Okay, cool. You said, if you watched anything from this century. I have actually. Okay. So I think these are recommendations from you guys last time, but nine perfect strangers. Three perfect strangers. It's nine or 12.

It's about like a, so you're, do you think the Nicole Kidman thing? Yeah. Oh, no. It's different to what? Is it? Yeah.

It's an origin prime original, I think. Yeah, there is an old film called Something Perfect Strangers and it's about a courtroom. But what was the one about the three, the triplets that got separated at birth? Oh, I think that's called three perfect strangers. Yes. I think they just coincidentally.

That was excellent as well. OK, so what are you watching? So I'm currently watching succession from Johnny's recommendation. Unbelievable, I finished it, unbelievable, three seasons nailed it. So good. Yeah, it is good. I'm still early-ish in it, but just a soundtrack. Yeah, great soundtrack. It's not what I expected. But then also the guy from there is in the big short. Yes, he is. I'm watching it's the same director. Ah, that makes sense.

Yeah. It's so, like, like, the writing, the dialogue, the characters. Who's your favorite character in it? The guy who abuses furniture. Roman. It's got a Roman. He's just an absolute, sexual deviant and just like the way he just always like doesn't sit on furniture properly and he's got weird hair. And I feel like

so at the minute they're just building the characters and I can just feel like it's all gonna get worse and worse. Yeah, yeah. I really like Tom. I just think here the way he deals with situations that he's put in, like especially in the latter seasons, you know, he's so funny, his reaction to really serious things. Yeah. Well, you have a weakness or vulnerability. You're very seduced by a guy that just deals with an ass fucking from life and just continues moving through it. That's why he likes thingy in Ozark, yeah, precisely. Yeah, that's true. So like, what's it, Marty Baird in Ozark? Yeah. He just stays so analytical

and calm. But you're absolutely right. I didn't even know that about myself. Malcolm, is it Malcolm Tucker in the thickest? Malcolm Tucker does not stay cool at all. He loses his shit all the time. So I watched Tinder Swindlers a little bit old now, I guess. But Bad Vegan, which was like, oh, it's the Tinder Swindler of the other thing. And Chris DeLia had the best take on both of those. Tinder Swindler, maybe you go,

oh, well, the guy was being sort of quite manipulative and stuff like that. But then Bad Vegan, if anybody's watched that, it's just a woman who's been this guy who slowly got fatter throughout the entire series, managed to get her to send him $2.5 million, promised her that he was going to be able to keep his, keep her dog alive for the rest of time, said that he was like some holy warrior fighting a war between immortal people. And Dileer fucking nailed it. And he's like, why don't we just cancel naming all of these shows and just create a series called gullible bitches?

Because that's all that it's about. It's just about who, at what point do you say you are accountable for the fact that you thought your dog was going to live forever and you transferred someone 2.5 million. It's amazing that they had 2.5 million like because they got to the stage in their life where they've got. Oh no she's kept on taking loans out the stuff the people from her like super successful vegan restaurant weren't being paid and then he managed to get himself written into the directorship ownership thing and then she was written off. And this is all while they're still in a relationship. Then he gets in contact with her mother and gets her mother to send him like a few hundred

thousand as well separately. So this guy is obviously a skilled manipulator, but gullible bitches. So speaking of which, I've been listening to a True Crime podcast series. It's a seven part series called Sweet Bobby. And it could be in that series. It's basically someone who gets catfished, but catfished so hard, like right up the wazoo, like it's not even, it's just ridiculous. And as you, as you're listening to it, each episode is like, oh my god, this is even more ridiculous than I could have anticipated.

Each episode is like half an hour, very good piece of journalism worth, worth having me with the body. Yeah. Also, a bit of a life hack fail because I, I've now started in my list of recommended TV shows and things that people send me. I've started putting the name of the person who recommended it so that they're accountable, and I know how to come back to them and say it was good or bad. But I didn't specify whether it was a TV series

or a film. So I had the word safe recommended. And I don't know if it's the film safe with Jason Staten or the series safe with the guy who played Dexter. It'll be the latter. I watched the recommend. Which one was better? I liked the film because I was quite ill at the time.

I had just fever and it was just like a nice like switch you brain off to Jason St date and beating up some Russians. But the series was, it felt like I was just being played because it was just Netflix like opening up a bunch of like red herrings and open loops and all about this mystery, all about the hymn or the maybe the butler did it and then you get to the end and you're like, oh, she didn't like the series then. I felt like I was being manipulated. Fair enough. Right, we'll do one more round. Johnny, you got anything else that you've been watching?

Have I mentioned the alpenist before? I don't think I will have done. I might have mentioned it to you both individually, but not on a life hacks episode. That's it. Yeah, you did mention it individually. So the alponist is similar to free solo. You both seem free solo. Yes, yeah, total psychopath. Yeah, so this is even this is even more hard hitting for lots of various reasons. So it opens with Alex Honnell on Tim Ferriss's podcast,

and Tim Ferriss saying, who are you most impressed by at the moment? And he says, oh, there's this guy who's insane, and then it cuts, and then the film starts, and it's all about this guy who basically does free solo, but in ice with ice picks up mountains, it's not rock a lot of the time and sometimes you'll go from ice to stone climbing back to ice again and it has a sad ending. So be prepared for the sad ending. What a hell of a film. A hell of a film. Very, but quite like, you don't like come away from it,

feeling good. A uplift is very interesting. Yeah. The Alpenist. Okay, cool. I've just, I've got one more if you don't mind. Yeah, yeah, you Chris. I've just spent a fair bit of time trying to spell

the word Alpenist. And before I ended up on the correct spelling, I've actually gone to Alpen, like the breakfast cereal. Like as if there was a man who was a specialist in Alpen. In Alpen. Yeah, he's not that. That's Alpen's surprisingly not mentioned.

Thoroughly in Typhoon. It's surprising. Okay. Seth. A film called Boiling Point with the, who's that Liverpool actor? So I've actually, I've got a bone to pick with you about this, but I'll let you, like you know, okay. It's Chris. I'll enjoy this.

He's an actor who's from Liverpool. You just play as the typical like, whetherpool guy, like, what is he called? Stephen Graham. Stephen Graham, thank you. Yeah, he's every skilcer in every film. Stephen Graham, yeah. Yeah. Exactly.

So it's a film about a restaurant kitchen that's on opening night and they get visited by food standards agency and they get downgraded from a five to a three and then they have the opening night and there's someone with an allergy and then the waitress comes and he's like, right, this person's got an allergy table 14 or eyes on the system, no, why is not on the system? Guys, if you have an allergy, it needs to be on the system, right? Okay, what's the allergy to? And it's just like very stressful and And it's all filmed in one shot. And that adds to the stress, especially for you and I, especially for us, because we are,

we see behind the fourth wall, we recognize how much could go wrong in a production. And so it's entirely like just handheld camera, 90 minutes, all done in one shot. You're kidding me, the whole thing's in one shot. You feel stressed for the like camera man and the sound man. Oh my god. And like you get to the end and you just feel like you've done a busy shift in the restaurant. I got stressed with what was it? 1914. Oh yeah you

mentioned this. 17. 1917 sorry it was shot in like five shots the entire movie was done in huge, huge, huge long sequences. 1917, 12 or one isn't it? Yeah, 1917. Yeah. What's your, what's your bone to pick with boiling point, Johnny? So you said recommend the film. It came onto whatever it was on Netflix.

I was in prime, whatever. And I was like sitting to back like, you know, Easter Friday, I reckon recommend to tell them Scott Stephen Grayman, it gets really good ratings, we should watch it. So watching it, it is really good. And as you said, alluded to, about a third of the way in, a lady comes into the restaurant and says, I've got an analogy.

I was like, interestingly, you said I recommended this. I hope nothing goes wrong and they accidentally put nuts in her food and she ends up being taken away from the hospital in an ambulance and I thought like, is you sort of trying to like say something to me with this? I think it's a low-key threat against

your life. It's just because she didn't do the hand thing. There we are. Luckily I think it was walnut. So we would have got out. Would it be okay with pine nuts? I don't think they're a nut. That's the thing isn't it? I don't think they're a nut. That's the thing, isn't it? But then peanuts are a lagoon. So how are you with peas? Peas are fine. Okay. Does anyone have an allergy to peas? I would assume so. Yeah, someone's got an allergy to everything. The weirdest question you had asked when you say, I have an analogy is how serious is the allergy?

I would like to know what they intend to do with that piece of information. So yeah, it seems weird for the restaurant staff to ask that because like, well, you're not going to be treating it anyway. Like, I think it's reasonable for a doctor to ask that because that determines the algorithm. By that point, I'm like, it doesn't matter, does it? Because I've reacted. Yeah, but it's like, do you give him piraton or do you have a neutrality? But you write, for a restaurant stuff like that. Either what are you going to do if it is severe?

Either there's nuts in the food or there's not nuts in the food. Let's just get clear on that fact. You let me worry about how severe my allergy is. It's a bit of an insult, isn't it? It's a question. Yeah. I don't mean like I get a bit of a dicky tummy if I eat nuts like I mean I have. It's not a taste preference. It's a serious medical condition. It is a hold your hand while I'm talking about it. Yeah. Thanks. Look, we've done it, gentlemen. Thank you very much. If people want to get some macros or get help with starting the online business, where

should they go? propinifitness.com forward slash calculator. If you want some macros, if you want to learn how we run propinifitness and how to build an online business, it's propinifitness.com forward slash modern wisdom. Thank you. Gentlemen, I appreciate you. I will see you soon. I miss you both. Bye.