Modern Wisdom - #572 - Life Hacks 210

Starting point is 00:00:00 Hello, everybody. Welcome back to the show. My guests today are Johnny and Yusef from propanefitness.com and it is another life hacks episode. We go through our favorite tools, tactics, websites, strategies and resources Proproductive and efficient life and today I expect to learn the best sleep supplements we found How to get served faster at every restaurant? How to fix tennis elbow? Why you need multiple gym memberships, a fix for caffeine dependency, Johnny's best new app for tracking your diet, how to beat procrastination, where to find the secret pretzemanje in Heathrow Terminal 5, how to never lose your way during a speech again, and much more.

Starting point is 00:00:41 I really enjoyed sitting down with the boys, it was very, very nice to be back in the UK in the place where this podcast all began and recording with my bros. It was very fun. I'm back to Austin this Saturday, which is going to be good. And this Sunday, we are announcing the biggest ever episode that we've done on Modern Wisdom. I can't wait. The only way that you can ensure you will never miss when this episode goes up is by pressing the subscribe button on Apple Podcasts to Spotify and it does support the show, so thank you very much to all of you that do that. But now ladies and gentlemen, please welcome Johnny and Yusef. Happy New Year. Happy New Year. Happy New Year everybody. There it is. It's Mubarak. So, if you're not familiar with this life hacks, it's the longest series that we've done

Starting point is 00:01:48 on modern wisdom, tools, techniques and tactics for a productive and efficient life. We do a round table, each of us proposes something that we've fallen in love with over the last few weeks about how to create a perfect toasted sandwich or get out of a parking fine or a brand new seat that you can sunbathe in appropriately naked while your neighbors can't see whatever it is. And then the other two will critique or go and buy it immediately on Amazon, links to everything we talk about are in the show notes below. And as is tradition, even in 2023, Jonathan, there is a heart potato for you there, my friend. What have you

Starting point is 00:02:23 got lifeh hacks wise? Those fake life hacks that you just re-elough sound, all sound fantastic. Well, you did want about toasted sandwich. You did want about how to create the perfect toasted sandwich. We were only two and a half years ago, yeah. My God. I can't even remember my own life.

Starting point is 00:02:38 I should maybe go back and back. Wow, what a great idea. Yeah, exactly. So my first one, well, you'll probably want to change what I say when I say this, based on an email I received from you very recently. I was going to say, given the time of year, given what everybody will be doing, given it's the first one, it's what everyone listens to, the, some sort of annual review process. So we've all used the Chris Sparks annual review, but I believe Chris, do you have your own now?

Starting point is 00:03:13 I have taken a Menager Toa from a bunch of different productivity things. David Perrell, Chris Sparks, was heavily influential, some stuff from the six-minute diary, some other shit that I picked up online. And yeah, if you want to go and get that, you can go to ChrisWillX.com slash review. It is not too late to do an annual review, even though it's the start of January. You can go and do that. It'll help you to go back over your last year and set goals for the new one. But yes, 100%. Doing an annual review, super, super important. Why do you do yours?

Starting point is 00:03:47 I think the, well, I think everybody tries to set, people try to set like resolutions and goals and things like that. I think the review process, some of the questions that I like going over the most are like what are the, what things in the year, made you most happy, what things in the year, did you enjoy doing the most?

Starting point is 00:04:04 Who did you like spending time with the most? And then almost sticking those things in your year made you most happy, what things in the year did you enjoy doing the most, who did you like spending time with the most, and then almost sticking those things in your calendar straight away. So like trips away, places you went, hobbies you picked up, things you stopped doing, it's just such an easy way, like things you would maybe, if you don't have a time to sort of sit and formally look back

Starting point is 00:04:21 on a period of time and think, well, you know, what should I do? More of do less of at back in again. You can sometimes go years and things like, oh yeah period of time and think, well, you know, what should I do? More of do less of aback and again, you can sometimes go years and think like, oh, yeah, I remember when I used to, I remember when we did that, that was really good fun. We should do it again. So that, that sort of process,

Starting point is 00:04:33 looking through your camera reel, when you're doing it, looking through your calendar, when you're doing it, looking through message history and stuff with people, always to bring up prompts that you would maybe just, they were just drifted into your past and you'd forget. And then doing that before you set any goals or targets or resolutions for the year, really helpful.

Starting point is 00:04:53 But I think following something that's guided specifically, that's the reason I mentioned it. So I think sitting with a blank document and reviewing your year, very difficult to do, having kind of guided questions or prompts. Very, very useful. So it's a section that I stole from David Perrell that goes in the review that I talked about where he has a favorite memory, favorite new city, favorite new song, favorite live show, favorite sex, like favorite interaction with an animal,

Starting point is 00:05:19 what like the, the, the, the, the, the, the, the, the, the, the, the, the, the, not the same thing. Yeah, perhaps you don't know. But having that down is just, especially if you accumulate a few years of those, there's things that you'll definitely have forgotten that you've done, and you go back and you go fuck. Remember when we did that thing,

Starting point is 00:05:35 and I fell in love with zoos for six months? I think that's the key. You said Johnny about things fading into the murky past, and then you look back, oh yeah. Like, this is why you just got to write stuff down. And there's no, there's nothing that will substitute for just physically going through a process and writing it down otherwise. Like if you just think, I am my goals this,

Starting point is 00:05:54 guarantee in a year's time you'll have forgotten that it was even a goal and you end up with one of two situations. Either you've totally smashed the goal and you look back on it and you're like, wow, I can't believe that was actually something I really wanted to hit. And now I've blasted straight past it because it seems so mundane. And if you just said that verbally, you would have forgotten and you would have, wouldn't really felt like there was much progress. Or you set the goal and you didn't get anywhere near it and you look back and you

Starting point is 00:06:19 go, oh, I'm a to-twipe for having not done anything to move towards that goal. Right. That's refocus. Let's do it properly this year. The other reason that you've got to do the review first before you set the goals is the goals manifest. They grow out of the review. Right? If you end up setting a bunch of goals that help you to achieve a thing, which this year you looked back on and reflected as a negative experience, like I hate my time working on statistics and I want to move more into the creative realm.

Starting point is 00:06:46 My goal for next year is to get another statistics qualification because you haven't realized that statistics makes you miserable. You end up circling this sort of liminal purgatory of always doing the same thing badly. And I think the whole 80s were the analysis of why things are good, why things are bad. Let's say you've had a really good year in your career, for example, one of the questions in the review I was doing was saying, which habits do you think, if something's gone well, which habits do you think were responsible for that, which actions were responsible for that? And when you really sit and think about it, it's usually stuff that you're like, oh, it's probably just this.

Starting point is 00:07:23 What was your guess? So, things like consistency, routine, like this year, because I've been over to the US a couple of times and had my sleep like forced out of a rhythm for a few times. I think realizing that the days where I've struggled in general with anything, like training, productivity, concentration, anything, is just when my sleep is thrown out. So just a con I know it's such a, it's like,

Starting point is 00:07:52 grandparents style advice, isn't it? Like get your eight hours in, but I think just a reminder that like when things have gone well for me this year, my sleep's been really, really good. For example, you said, where you got? My sleep's been really, really good. Nice, for example. You, Seth, wake up. You are, you might not be able to see it. There, see that little white box in the background. Yes, what is it?

Starting point is 00:08:15 Leaning against the other white box, which is also a life hack. What's the first one? First white box is a red light therapy box. So that's from a company called Block Blue Light. We have a discount code as well, which is just propane. But it's a way to offset the, something you just mentioned before we start a Chris, which was that it's 230 and it's starting to get dark in December in the north of England. So, this is not quite a sad lamp, it's the other spectrum of red light, which you can't...

Starting point is 00:08:53 You only get from sun exposure, it doesn't tell you it has a completely different mechanism of action. These boxes do both red and infrared, and I recently did a review looking at how it affected my blood parameters, my inflammatory markers, my immune markers and all that stuff. And surprisingly, it seemed really gimmicky and really biohacky to China red light box, but the data is actually really compelling. And there's just multi-system benefits across immune immune endocrine, mood, muscle recovery, just so much stuff from red light therapy. Buying a box is way more cost-effective than going to a clinic that does red light therapy for 70 pounds a session or something because that thing costs

Starting point is 00:09:41 about three, four hundred pounds and it'll obviously last you forever. So by the time you've had five treatments, you've broken even. So I think in terms of easy win, red light box is the one. What's your protocol for using it? 10 minutes front and back. So there's different protocols depending on the strength of the light and how far away from you're sitting and how deep the tissues are that you want to treat. So there's lots of variables to play around with. I've got a kind of a rough guideline on the video as well, but there's a book by Ari Witten who goes deep with it. Like really?

Starting point is 00:10:18 What's the TLDR? Just tell us how you mean to deep. The TLDR is 10 minutes from the back, I think. Unless you've got a particular area that you're looking to tree, and then you've got to consider like distance and wavelength and power transfer and all that stuff. Why use a red light lamp and not a sad lamp? Sad lamp, different mechanism. So...

Starting point is 00:10:41 Should you be using both? Can you get something? Is there such a red light and sad coming out for the people that don't know that seasonal effective disorder lamp? It's like a super bright lumen thing that's supposed to give you. That's more circadian rhythm, melatonin cortisol mechanism, right? Yeah, so that's more to wake up in the morning. So if you went, like, if you're living somewhere in like Finland or Iceland or something and you go out and there's just barely any

Starting point is 00:11:05 sun. Then you might, you might need a sad lamp, but generally sad is on the blue light spectrum and I think we're already getting more than enough blue light from staring at screens all day. So personally that's not something I would invest in. And then red light therapy is less to do with circadian regulation. It's more the kind of other benefits that you get from from is cellular or mesis malatonic mediated effects What did your blood markers say?

Starting point is 00:11:37 To be honest, they went from normal to normal, which I'm quite pleased about. There are people who have in the data there's dysfunctional thyroid that has normalized and actually people coming off the thyroxin entirely, which I think is insane from using red light therapy on the thyroid in sort of targeted way. My inflammatory markers went down a little bit, I think my testosterone went up slightly, but not enough for me to say I, yeah, it was definitely that that caused that. I also heard that certain types of red lamps don't actually produce the right type of red light. I'm going to guess that you've checked

Starting point is 00:12:14 to make sure that the particular brand that you're using isn't just a red bulb. That's a very good point. And so there are, there's a lot of cheap red light boxes that just shine a red light and you think, I, yeah, that'll do. But there are, there's a lot of cheap red light boxes that just shine a red light, and you think, oh yeah, that'll do. But there's only the specific wavelengths and power levels that you need. And a lot of the Chinese manufacturers will just produce something that looks, looks like it's good and sell it for cheap. The manufacturer of this guy had a long, long chat with

Starting point is 00:12:39 him and podcast where he goes into the process and the different kind of testing kits that he's got at home, when he goes to China and Taiwan and kind of discusses the specific specifications that he wants over the bulbs and makes sure that they are within the therapeutic range. Very nice. Just to add, it's something that so it sounds pretty woo-woo, doesn't it? Like it doesn't, it sounds a bit strange sitting in front of a red light. I have been doing it, but I do 20 minutes all, all on my front, because I can't be both, it's a turner and a half way. It just feels nice. So I just do it while I meditate in the morning.

Starting point is 00:13:15 Like, sort of, technical benefits aside, I think if something feels nice and is a pleasant thing to do and makes you feel good afterwards, you probably keep doing it. You know when you start in front of an open fire, and then it feels really like wholesome. I mean it's the same thing like open fires radiate red and infrared. Oh fantastic. I've got something down there. I can't see what it is. A goose. No, not the fucking goose on the bed. I've got a red light over there. No, not the fucking goose on the bed. I've got a red light over there. I got a I got a pocket one which is three by four so it's only like you would be able to carry it in a bag and I really enjoyed that as well sitting down and just having that on me so I'm

Starting point is 00:13:58 all for trying it. What's the company that you suggested and what's the code? The block blue light and the code is propane. Cool. And what's that get you off? That's, I guess, you 10% off, I believe. So they have a UK and a US New Zealand Australia website. It's the same company. A while ago, I mentioned I bought some red light glasses

Starting point is 00:14:19 that worked. Same brands. If you want to pick up some of those that actually work as well, they are the same it's the same manufacturer cool all right so my one this i used while i was in vegas the other week and it is remember the server's name so the server will always come over and introduce themselves are they'll usually have a name badge on and it just makes such a difference being able to shout your's name across a crowded room means, and using it consistently as well. Thank you, Brittany, or thank you, whatever it is, means that you're gonna get surfaced.

Starting point is 00:14:51 You're going to probably get your drinks brought over and make sure it's gonna be in the nicest glasses, make sure it's gonna be using, everything is gonna be done to a better standard if you remember their name. It means that you can get their attention when you need to check, when you need to do other, and it just actually feels quite polite. So I just, it shocked me how much I hadn't bothered to remember the server's name.

Starting point is 00:15:14 And it also shocked me how much of a difference it made in a crowded Las Vegas strip hard rock cafe at 8 pm at night on a Saturday. It surprised me how much of a difference it made, so remember the server's name. Nice. How much has your attitude to tipping changed since you've gone state side? You're strong armed into it, frankly. It's a struggle session. And I mean, I once went to a venue where I tipped the serving girl on, I say, 15% on a pretty large bill. So there's maybe 15% on a 50-book round of drinks. And she looked at the paper, printed in your

Starting point is 00:15:53 receipt out, turned it back around, pushed it toward me and said, let's try that again, shall we? Wow. She was quite sassy. So it was like funny or whatever in any case. But yeah, that happened. So even with a high sassometer, that is cheeky. Sass through the roof one. Yeah, but it's, it is what it is. It's really a tip then, is it?

Starting point is 00:16:13 If 15% of the like, oh no, that's not good enough. Sorry, then how is it optional? Well, they'll do a lot of the time now. They have these iPads that pivot two ways. So the iPad is both the till for the server to use. And this is the same in Starbucks in a bunch of, you know, whatever restaurant or quick use cafe, during which the serving staff have had zero input

Starting point is 00:16:36 to do with the creation or service of your food. They've put it into a bag. It's like, look, if you heat up a toasty, is that 5% is that 10%? But they'll flip it over and on it, there's preset levels, sometimes like 15, 20, 25, custom. And they preset the numbers. So if it starts 20, 25, 30,

Starting point is 00:16:57 and you go, well, if I go into custom and then say nothing, and then usually there's a queue with people behind you that can all see over your shoulder at what you're about to press. Then you've got to sign me in there. I'm like, I'm gonna stand you. Yeah, exactly. I hate it.

Starting point is 00:17:09 Just throw your stuff. I don't want to need to pay. Like, don't give me options. Look, it is what it is. Johnny, what you got? Okay. I was just thinking about my tipping experience and how I was really, really similar.

Starting point is 00:17:22 What happened? Well, just that, the iPad thing. Like the fixed, I don't remember being a custom option. So I can remember standing in an airport in Hawaii paying $50 for two like penninis and two coffees in the Starbucks, because it was the only place to get breakfast. So you're $50, it's 50 quid in basically at that point. And then they twizzled the iPad and go, how much would you like, not would you like to tip? How much would you like to tip?

Starting point is 00:17:47 You think, getting emotionally blackmailed into paying more? Yeah, it's just tough. So this one is something I've been doing with training recently. And it's something I've just found, kind of, my training's been very bodybuilding focused, not part of the thing anymore really.

Starting point is 00:18:08 And I find doing three or four sessions a week, the same routine every week, a little bit dull. So I took a four session program, and this is not really a life hack, but it's been really interesting for me. It's made training more fun. I take four sessions a week of a training split, but I only train three times a week, so every week is different. It rotates it every week, so every thing, it's like a month to do the full cycle. That's helpful. And secondly, if you've been training a while, more than a couple of years,

Starting point is 00:18:40 you'll have everybody's run into that problem where you can only do an exercise for like three, four times before you're just running up against like hitting the same reps and the same load and it's very, very hot progress. So taking something and spreading over like eight, nine, ten days extends that cycle and makes it slightly easier to equal a little bit more out of a training program. So you can do it out obviously with anything right. So five days into four, four days into three, three days into two, whatever you want to do. Are you actually compressing the days down or or other four days split, are you only doing three, which means that the following week it's back legs and chest and then after that is arms,

Starting point is 00:19:13 back and legs. Yeah, so week one is like ABC, week two is DAB, etc. Yes, go, go, go, go, go. And it just keeps it interesting because it's every week even though it interesting, because it feeds every week, even though it's, because you know, you kind of build that association up like, one Monday is the day when I do, like, bench and then cable fly, and then that no longer exists. So each each week, you're doing a different combination. Tiny change, that has quite a big effect, I found.

Starting point is 00:19:39 Like recovery, progression, keeps it interesting. Nice. I like that. Totally free as well. Seth. This one is from Alice, Dr. Alice, the volcanologist, which is to eat the most boring meal of the day post-workout. So the day where you've got the most points to spend, should, the meal where you've got the most points to spend should really be like the evening way you can enjoy it.

Starting point is 00:20:10 Socially, usually your post-workout meal is kind of a, it's just a utility meal. So have the most boring meal of the day there where you check all of your nutritional boxes to save some of the fun calories for later. Would there not be an argument that if you're eating, you should try and avoid any of the meals being boring, that you don't need to necessarily have boring nutritional meals? Sometimes it's unavoidable.

Starting point is 00:20:35 If you see your term of day is... Did you have an example of a kind of meal that is unavoidably boring? You're just now having to defend the life hack. That is not even mine. You submitted it. You submitted it. You want to stand having to defend the life hack that is not even mine. You submitted it, you submitted it, you want to stand up for this lady. True. Someone who if you've got micro-nutrient targets or certain vegetable intake or something, the other way to think of it though, as you say,

Starting point is 00:20:56 is to if you're going to play around with the goalposts, is to say just train before you go out for a social meal and then you can have an exciting social meal with the most calories in post-workout. What are you doing? Teaching diet at the moment, Johnny. What am I doing with it? What do you mean? Are you tracking anything? Oh, yeah, so I'm trying to get down to 89 kilos from 94.

Starting point is 00:21:24 So I kind of done my weight loss in two phases. So what face one was when I was like 105, took it down to 95, and I was at right. I'm done with dieting for a while. So from July of this year just past, or last year, if you listen to this, to now, and then I'm gonna try and get down to sub 90. Jesus.

Starting point is 00:21:43 Yeah, you should be quite lean at sub 90. But that involves tracking, which actually links to one of my, one of my hacks. So you can have a fight as I've got, I've got one that I've been playing around with since I've been in Austin, and it's have multiple gym memberships. So I'm spoiled for choice in Austin with like on it training center, atomic athletes, lift ATX, tons of gold gyms all over the place.

Starting point is 00:22:08 There's this place called Los Campiones, which is like a dream land for lifting in. And most of them in big cities, at least that I've seen in America, that are quite competitive like this, are about 40 bucks, so it's maybe 40 or 50 bucks, to get a good membership at one of these spit and

Starting point is 00:22:25 sawdust style bodybuilding type gyms. And my current armory setup of gyms is one with very broad open and close times. So that's the commercial gym usually for me, that's a gold. It's also the one that's got the quietest atmosphere. It means I can go in and do listen to stuff prep for work, usually episode while I'm in their training. Then I've got one that I can go and train with my boys, which is Lift ATX. That's spit and sawdust, gangster rap and slipknot. And that's like a really cool, very social open gym. That's good. And then the final one is a gym that has group classes,

Starting point is 00:23:05 if I need to externalize motivation and that's on it. At the moment, or atomic athlete would be another one. You don't need to have this entire like armory portfolio of gyms, but it is good to have at least two, I think, Dean has had this problem since he's been back in Newcastle. He's between Newcastle and Middlesbrough, and he's training at Rebot CrossFit Timeside, which a year ago he loved, and now he's bored of, and he wants to go somewhere new. But a year ago, he's between Newcastle and Middlesbrough, and he's training at Rebot CrossFit Timeside, which, a year ago, he loved, and now he's bored of, and he wants to go somewhere new. But a year ago, he really loved Rebot CrossFit Timeside, and a lot of people, I think, have fallen out

Starting point is 00:23:31 of love with their training on what they've done, is fallen out of love with their gym. You just need to be in a new environment with new music, different machines, different people to talk to, different routes to get there, and you would be surprised how much extra energy you can inject into your training if you just train in a new location. I like the different moods of workout as well, where you've got the set type of session

Starting point is 00:23:52 where you just need to get it done, you've got other stuff on your mind, and then you've got the social session, and so being able to choose that, it's a lot to coordinate, but it's a lot of utility in it. What is your training look like if you've got like, it sounds almost like different training modalities as well. Yeah, it is, but it's just moving as much as I can, getting as much sunlight as I can, not trying to stick to any one program too rigidly and just enjoying training and stuff. So mostly bodybuilding style things, some high intensity stuff, and then two sessions of

Starting point is 00:24:24 pickle ball a week for kind of outright cardio, and then sitting on the exercise desk when I can, when I remember it is the goal just enjoy it be healthy. Like, yeah, be healthy, enjoy it. Put on a good bit of size with Zach throughout the back end of this year doing brosplets in left. brosplets in lift, but we both started to just get a bit lethargic and training got a little bit boring, so we've now added in these group classes on it a little bit. This is postmenopausal symptoms. Oh, again. Yeah, you've got to vacillate back and forward. You know, I become premenopausal again, and then I go back through it all over again. I saw you doing some incline bench with Ollie from being there, isn't it?

Starting point is 00:25:03 Did do some incline bench with Ollie from being there. I was pretty impressed. I think bench with Ollie from being there. I was pretty impressed. I think you're doing like 100 kilos or so. 100 pounds. How was it? It'll be pounds. Definitely not 100 kilos.

Starting point is 00:25:15 100 kilos per arm. No, on an incline barbell benchbell. Oh yeah, yeah, yeah, yeah. So you were doing 100 kilos. I was, yeah. I think that's pretty good, Chris. Thank you. Thank you.

Starting point is 00:25:27 We have been lifting a lot this year. We put on a lot of size this year, just eating, but eating like an arsol as well, just eating everything inside, like constant desserts. It's not been the highest quality calories. So I'm gonna try and dial that back in this year. There's a real difficulty I have

Starting point is 00:25:40 blending the mental sharpness I get from intermittent fasting with the lack of physical degradation that I get from having like regular meals that are of high quality throughout the day. I find it very difficult to maintain a good physique while doing anything close to a hard intermittent fast. Well Chris, have you thought about having your most boring meal of the day? you're most boring meal of the day. He's got you there. And you is going to come full circle eventually. Right, Jonathan, Yo Han, what have you got? Give us. So it's a triple, triple pronged hack, which is three things in unison. I think I've meant, well, two of them, it definitely be mentioned before. So the first one is something that I actually heard

Starting point is 00:26:27 on Modern Wisdom recommendation from Derek, more plates, more dates, which is to take like a standard day of eating. So the setup you would normally have on a regular day, plug it into something called chronometer, which is an app that's iOS, Mac app, I'm sure it exists aroundroid as well. And it just scores you based on your micronutrient profile. So just as an RDA percentage, where are you sure, unlike bitmin, CADK, etc. It is extremely difficult

Starting point is 00:27:01 to get anywhere close. I don't know whether anyone's ever tried this before, is some of you, if I was spoken about way harder than you'd think to do that. The thing, however, it's so cool to say it. So you put in your normal food intake for the day, and then it's got like pre-saved, it's got quite a few popular supplement brands, so you plug in an athletic green serving. Everything goes from being like 5% to 10% to like 300%, 300% 300% so first one at first hack is that is like if you are trying to improve your diet in the new year, which so many people do, I do think it's important to look at the macro nutrient

Starting point is 00:27:37 and the micronutrient profile. Stick your diet, stick an average day into chronometer and see where you fall. Second thing is athletic greens still using it, which is a hell of a testament. And then the third thing, which is another tip that I mean they've just done another update The guys behind that really know what they're doing and with my fitness pal just adding some Making some features premium If you're finding that annoying like the barcode scanner be it now being a premium feature and you want something Next storm like my fitness pal managed to to trip over their own feet at the same time as a major competitor

Starting point is 00:28:23 Stepped into the ring. Why not use chronometer for everything? Why have chronometer to do micros and macro factor for macros? It's just not got the best database of popular brand items, chronometer. And macro factor has micro nutrient profiles, but it's not quite as good as Chronomita. So Chronomita is good for inserting the single ingredients once and doing that process once. But if I'm going to have a dinner at a restaurant, the chance to be in Chronomita are very slow. I tested it because ideally that would be what you would do. Right? But the database and also the functionality on Macrofactor's way beyond that. It'll even adjust your macros for you if you want it to.

Starting point is 00:29:07 Is that the thing when we went for a avocado salad in Heaton a few months ago, Yousef, that you just spoke it into your phone, you said, Yeah, record one avocado salad with an egg and then it just came up and put it in. Yeah, so that, I mean, that's a great feature. I feel like we've not even mentioned it. one avocado salad with an egg, and then it just came up and put it in. Yeah, so that's a great feature. I feel like we've not even mentioned it. Yeah, I've even mentioned that. Yeah, so it's got like an AI recognition thing.

Starting point is 00:29:31 So you could say, yeah, roast chicken dinner with potatoes and whatever, and it'll generate it, and it'll give you suggested servings, and you go, oh yeah, that's about right. And you can add it in. I think we have a code for that as well, but it's just for an extended trial. Yeah, they don't get any discounts.

Starting point is 00:29:50 Sadly. Yeah, they do a seven or 14 day trial. So good. How much is my ship if you want to stick about after that? Sixty-quit a year or something like that. Yeah. So not much. If you're the basis of your tracking.

Starting point is 00:30:06 Yeah. So if you've used something like my fitness pile or something like that in the past, and you want an equivalent, and you also want it to adjust your macros for you, it also gives you an estimated end date for. So you plug in your target weight. It recommends some calories for you.

Starting point is 00:30:21 It tells you how long you die. It's going to be on it adjusts your macros each week, based on what your weight changes to. It's pretty cool. Is it Mike? Is Retail has got... No, it's not. It's Zack's friend from Thingy's Strength that has a... Great name. I can't remember the fucking name of that. Our piece, Trent. Maybe that has an AI lifting program now.

Starting point is 00:30:50 Oh, Juggernaut. Juggernaut training system. Thank you. Yeah. And he's basically created a scalable, completely leverageable, ultimately scalable, personalized training platform. Yeah, so I've given that a try.

Starting point is 00:31:04 It's pretty impressive. I don't use it personally, but I've given that a try. It's pretty impressive. I don't use it personally, but I've seen some examples of like, some quite high level power left is using it and peeking for it. I think, so the guy's, the developer guy behind it, I think is called Garrett Levin's, I think his name is. He's a US, on the US power left thing team, He's just like coded an app for a bit of a side. Now he's making crazy cash. My ad bank. Right. You, Seth, what you got?

Starting point is 00:31:33 Can I just wedge in a post hack for for Johnny's there, which is also, if you're struggling, if you're not very inventive with meal planning, use EatThisMuch. It's either an app or a website eat this much.com. And you just say, like, I'm having breakfast or dinner or lunch. And it says, do you, do you like blueberries? Do you like almonds, whatever? And it's to just generate you things that you should eat as a meal plan. It's very good. So my hack is the wobbly sausage. I Recently what are you brandishing at us? This is my wobbly sausage It's a fairer band. I believe it's not gonna go and focus is it and I've been plagued

Starting point is 00:32:19 with elbow problems over the last few months and This has been the only thing that's helped to fix it so if you're someone who does a lot of things like weighted chin-ups and heavy rows and stuff that just really aggravates that bit of your elbow, it's possible, because I'm living proof to get golf as elbow without having ever played golf and tennis elbow without having ever played tennis. So, and it's so painful. And it gets to the point where like using your handbrake and your car or opening jars and stuff is exquisitely painful.

Starting point is 00:32:53 So, the wobbly sausage is brilliant. Just something that you can then do like negatives with, you can do lots of reps. And it does, you get a pump on exactly the area that is sore. So for the people that are listening and not able to see what it is that you're brandishing at us, you're not using this as a soft tissue tool. You're using a kind of rolling pin, flexible rolling pin to actually do movements forward and back with your wrists. Yeah, using it as twisty, or you can use it as actual well, but this is genuinely one of the exercises.

Starting point is 00:33:31 Yeah, let's go steady with that one, shall we? I don't want to get demonetised. I also don't believe you said that's one of the exercises. So the guide even had like one where you get a band and you hold it with your right hand, stand and have it with your left foot, and then you do that overhead to try and stabilize your shoulder. Wow. I mean, I'm sure that you understand the mechanism that's going on. Why does golf as elbow occur?

Starting point is 00:33:57 What's happening? So it's been debated because it used to be the theory that it was an inflammatory process. Now we think it's to do with the tendon matrix getting disrupted. But it can just, it's probably like a combination of tissue level and sensitization events happening at that point. But it's just so localized and so painful that anything you do starts picking the scab with it. So part of the goal is to like stretch it away, work through the pain a little bit, get after you've recovered to re-decentralize yourself to the area, but then also to strengthen the area

Starting point is 00:34:34 through doing lots of negatives and wobbly sausage. Yeah, well, I was going to ask what the fucking mechanism was if you were going to say, it looks like a miniature foam roller, right? Looks like a tiny little foam roller. I was going to say, what are you actually doing? If you're going to go, it looks like a miniature foam roller, right? Looks like a tiny little foam roller. I was going to say, what are you actually doing? If you're going to go back and then do the same exercise again, how are you expecting a different result if all you've done is loosen up the area?

Starting point is 00:34:53 Like this was what I got read-pilled by Sam Spinelli, the strength therapist about a little wider gap. We're going to have to explain that. Well, laughing because Dr. Sam Spinelli had a handle on Instagram called the strength therapist. Now, one of the problems, if you write out the strength therapist, all in one word without capital letters, you can also spell the strength, the rapist. And it seems like he became aware of this after a while

Starting point is 00:35:26 and changed it to at Dr. Sam Spinelli. Anyway, what he taught me was that soft tissue feels nice but doesn't make a massive amount of difference to long-term injury. Unfortunately, it's a way to kind of get temporary access to a new range of motion or a new kind of pain-free range that you then have to do something with. You can't just do the phone rolling and then be like, I've done the work now.

Starting point is 00:35:50 What's the brand of that thing again for people that want to check it out? It is Thera Band. They're quite a big company. They seem like that seems like an oddly brand name purchase for you, Jeff, that you would have probably tried to get from Alibaba. I just thought I'm not, I'm not making any short cuts with my elbow of wrestled with this problem enough. Yeah. I got the green, greeny blue, you know what you call that, to always one.

Starting point is 00:36:16 Yeah. There's different levels. This is the medium, I believe, and I think it's just about right for rehab. Don't regret not getting a stronger one. No, because you, I think if you go too hard with it, it's, you just kind of pick in the scarred further with the injury. It's such a, like, new one's topic about when you look at resistance bands and other, the, the density of foam rollers, do I want extra

Starting point is 00:36:40 firm, do I want firm, do I want medium, because there's no way, there's no gradient that you can actually test until you get it And the number of times that you get it and go fuck sake. This is way too soft or way too light I'm gonna have to basically just buy another one. Have you ever gone too hard? I've got the captain of crush and I got like level four or something. Thank you. No, so the end is like I love to move like all like three people in the world have ever closed it. Great. Or if you accidentally get a, you know, if you're trying to get like a

Starting point is 00:37:11 resistance band to do some shoulder rehab with and you get something that's too much and you can't even get it passed like. Yeah. Yeah. But then the one that's totally pointless that you can basically see through is also useless. I'm just flinging a piece of single sheet of toilet paper around.

Starting point is 00:37:26 Yeah, just even my elbow. Yeah, exactly. Okay, hack productivity with the Zygonic effect by leaving sentences part finished. We've spoken about the Zygonic effect before. It is a psychological bias, it was discovered by this guy who was studying waiters and waitresses in restaurants and he was

Starting point is 00:37:46 very impressive. It's super impressive when you see someone that comes up and asks you your order and doesn't write anything down and just looking at you while you say it. This lady did it in Vegas for an entire table of 10 people. Drinks, starters and mains didn't write a single thing down, nothing was wrong and it all came out to the right people as well. I was like, fucking hell. That's 20% to 25% tip worthy. Like, if you wanted

Starting point is 00:38:06 it, like, it gives a bit of a flourish. You do some card tricks are saying or something. But what this guy realized is that the servers had an unbelievably accurate ability to recall what each table had ordered while the orders and checks were still open. And as soon as the checks had gone, their ability to remember things had completely vanished. It's the same as anyone who, like me at university, crammed for exams. You'll be able to remember really, really closely what it is, all of the different accounting principles

Starting point is 00:38:33 or whatever that you've been researching. And yet, as soon as the exams done and that loop is closed, everything's gone. And this is the same reason that Netflix shows use cliffhangers at the end of them to get you to watch the next one because the human mind abhors this sort of open loop and it likes a closed loop. So it's the open and closed loop dynamic that we've got. And the way that you can use this to hack productivity is give yourself an easier in when you go to restart a project.

Starting point is 00:38:59 And this is something Michael Malice does as a writer. I know a bunch of my other writer friends do as well, that they leave sentences part finished as they close the day out, which means that when they then begin, the next day, it's really hard to finish a sentence. Like, you're basically up and running already, and then before you know what you're writing, it also means that your open loop system is a little bit more activated throughout the remainder of the break between doing the project again, finishing it and doing it again. So you're thinking about it a bit more. You're considering what it is that you need to do. So I do that with some of the stuff that I'm starting to write now. I'm starting to do some longer form stuff. And yeah, leaving sentences part finished is a nice solution.

Starting point is 00:39:38 Nice. You know, I mean, to start the day and kind of crack the shell over the task and it's, oh, yeah. Finishing something at the end of a chapter. And you go, oh, okay, let's start this new chapter now. Really, really difficult. It's hard enough to begin a task in any case. It's just a case of making it as easy as possible for you to get going, I think.

Starting point is 00:39:56 I think we discussed the idea of dentists when you come in the room and they go, hello, so sit down and then you open your mouth. They go, oh, Lewis, how are the kids? Like, because they recognize the particular configuration of fillings and teeth that you've got. And that's what jogs their memory, because that's the way that they see the world. That's not one that I remember happening,

Starting point is 00:40:17 but yeah, I mean, I'm going to see David Brett and actually in a couple of weeks time before I go back to Texas. So if he starts remembering things about me as soon as I open my mouth, we'll know that that's true. Johan, can't be a specific learning. Andrew Heuberman, who is an alumnus of the modern wisdom podcast, has a sleep cocktail, the reason he tried it. Magnesium L3 and L3. L3 and L3. L3 and L3. L3 and L3 and L3. L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 and L3 magnesium L3 and 8 Chris is trying to see a mean. Yeah, a pigeon in yeah

Starting point is 00:40:48 and sometimes sometimes not Gabba and Gaiber well the guy so the guy the glycine thing I haven't you I haven't tried yet So I haven't tried the Gabba because you have scared me about Gabba. We used to Gabba a lot Within in Z12. Yeah, back in the day. How was it? But then I'm Gabba.

Starting point is 00:41:08 Sorry, I got through a bottle of Gabba. I gave it to my brother and he ended up getting withdrawal. I gave it to him, I was like, listen, have you be done to take this every day? Every couple of days and then, of course, he didn't ignore me to every day and then the end of the month. he's more of a last-ever-one. I told you man. I'm fucking telling you bro. Stop taking that shit. I remember you said realizing there was a gabber in this supplement we used to take from T Nation and being like, whoa, that's hell of a, that's a sledgehammer. So I didn't, I haven't even added that in, but the rest

Starting point is 00:41:49 of it I have. And my goodness me, do you get a good night's sleep? That can't say, let's say. Have you split tested it on Woop? I haven't. I haven't. But I mean, you're still using Woop. No. that's why you haven't done it. Well, I'll be back. You'll be back. You'll be back, probably through 2023. Maybe.

Starting point is 00:42:09 The thing that's good about Woop, I think not to sidetrack this, is like, is exactly four stuff like this. So it's activating it for, I don't think I get that much out of it when I do the same things day and day out because it's just, there's a flux in your scores and you're like, well, I'm not going to change my training. But if you want to add something new in, like red light therapy, for example, or new sleep supplements, doing it for like two months and testing it, just to see, like, is there any move in the numbers? Is very useful. But with the sleep cocktail thing, it's almost at a point where it's like, it's as clear as data, me that it makes a difference. Like, I don't know what your experience with it was Chris,

Starting point is 00:42:46 but I've had a lot of sleep supplements, I've had a ZMA, obviously the Z12 stuff, 5HDP, my protein sleep cocktails, never written, they kind of help, but they don't really, I think this, I immediately fall asleep, and then I just feel like I'm asleep the entire night. No issues. My sleep's been the best that it's been throughout this year, and it's fluctuated due to

Starting point is 00:43:12 all of the travel. But I'm a big fan. I haven't used the glycine, so for brands, I'll let you put yours forward, but certainly in America and maybe in the UK as well, company called DoubleTree, they are massive on Amazon, everything seems to be double third party tested, comes with a bunch of credentials and stuff. That's where I get my magnesium L3 and 8 from my epigenin and my, is that how I say it? I feel like epigenin, I think.

Starting point is 00:43:40 Epigenin, yeah, I'm definitely saying it like epigenin. Which is, I'm pretty sure, E sure you said you mentioned that's an opiate Possibly I so think in chamomile tea. Oh is it okay? What no, I don't know if I've a Jen in is but chamomile tea is a mild opiate Elf Elf Earning is present in green tea. Green tea, yeah. Yeah. Gives you some funky dreams. Yeah, well, I mean, Elfine is a really great neuroprotective. It seems to be good for dealing with stress and anxiety.

Starting point is 00:44:14 Some people take it during the morning as well, which it's also useful to take with caffeine to take the jitters off the edge of caffeine. What's the brands that you've gone for? What's the dosage you go for and where did you get your glycine from? I just got it all on Amazon. I can get the links of stuff. I got it, to be honest, I went on Amazon, and I went for brands that I either recognized

Starting point is 00:44:36 or had really good reviews, like a high number of reviews on. It was a lot cheaper than I was expecting it to be, getting all the individual ingredients and a lot of like the Theonene, there's like 180 days in a bottle or something like that. Yeah, I've still got that, uh, Apigenin from the first time I started using it because they're tiny, tiny, tiny teeny little capsules, right? The magnesium R3 and 8 is what you go through at a ridiculous rate.

Starting point is 00:45:03 Yeah. So you need to get three, I've found that you need to get about three bottles of the magnesium for every one of the other two. Glicing, is it any type of glycine? I haven't used that. It's very generic and cheap, so it's just a amino acid. The reason that they say the cycle is,

Starting point is 00:45:19 the data shows like an increase in sleep quality on the first night that you use it, and then not so much afterwards. So the rationale, a human's rationale will be to cycle it so that you kind of re-sensitize to it. Are you cycling because I don't, but should you be cycling magnesium or three and eight, apigenin and the healthy thing? Personally with anything like that that's going to enhance something, I just think a broad principle should be to cycle stuff.

Starting point is 00:45:45 The only thing that I maybe wouldn't is anything that's vitamin or pseudo-vitamin, so create in no need to cycle. But things that are like anti-stress, sleep, adaptor gins, anything like that, I would cycle. So magnesium, you wouldn't cycle, and if it's a... Magnesium, I wouldn't, yeah. Wouldn't, but a bit, and glycine magnesium you wouldn't cycle and if it's a magnesium I wouldn't yeah wouldn't but a bit and glycine you wouldn't although I was slightly hyper magnesiumic from my last blood test which shows I was like scooping it in so how do you what do you use on an evening time yourself because I imagine you don't subscribe to this kind of cocktail I've been rotating magnesium sources just

Starting point is 00:46:23 because I know some people are proper magnesium perverts, but I've just got some currently magnesium chloride powder that I or crystal that I just unflavered. Unflavered, yeah. Hang on, hang on, I trust that you what. What do you do with it? I just try, I'd put it into water or something, but not your mouth. To be honest, very irresponsible of me, please don't take this as medical advice because I like because I just haven't been weighing it out. I just sort of eyeball it, which is a terrible thing to do with a mineral, and it's why I ended up at the museum. That's like the studies where people have like accidentally had 30 grams of caffeine in an end in a period of time. That was that person in Northumbria University, wasn't it?

Starting point is 00:47:05 Yeah, that's too much. Someone around the world who don't know the university were talking about those two unies in the city that we all live in. And they did a study on caffeine and somebody accidentally, was it 100 times the dose? Yeah, it's meant to be 300 milligrams, I believe. And they gave them 30 grams of caffeine. Which like, there's so many steps

Starting point is 00:47:26 that you would realize that that's wrong, that they just managed to somehow miss. Well, not only the fact that it's so bitter, even if you have 300 milligrams of caffeine powder in a pint of water, you can taste it. Like it's really nasty. Taste it in three liters of water. It's such a strong,

Starting point is 00:47:41 but then the three of us would have seen the pile on the heaped protein scoop of caffeine gone. I think that's a bit much caffeine. Fucking hell. Okay, I, yeah, I'm Andrew human sleep cocktail. I'm completely in. I've used it throughout this year. If you just Google that, by the way, if you just Google Andrew heave him and sleep cocktail, you'll find like all the recommendations what to cycle or something, what not to cycle all the dose years and all that sort of stuff. Yeah.

Starting point is 00:48:05 What was it? Very good. Something else that... Something to leave you. Oh, that was it. So Derek from More Plates More Dates, his guerrilla mind, guerrilla mode company has done a version of Heuberman's sleep cocktail.

Starting point is 00:48:22 Okay. But the one thing they did was put melatonin in it. I'm like, mate, come on. Come on, come on, son. So I think he's going to redo another version where melatonin isn't in it. The problem is the Americans are so fucking pro melatonin. It is insane because you can bite over the count,

Starting point is 00:48:43 you can get it on Amazon, you can get it wherever, you can't get it on prescription in the UK. It's basically impossible to get on prescription and yet it's sold over the country in America because like, whoa, drugs. And that just means that people, they'll lump it in with every like cake mix. Was it, I think it was last life hacks where you were talking about like getting something like 500 ibuprofen in a tub. Maybe. I mean, they do those, they don't do the blister pack thing very much. If you want to kill yourself by taking drugs in America, it's pretty easy because you just go into CVS and they've just got.

Starting point is 00:49:13 They think about. Yeah, exactly. These protein-powered-assized boxes, you've just chinkling all of these. All the adverse. Hey, do you wake up in the morning and go to sleep at night? Then maybe you need... Malatoning. Maybe you need 20 milligrams of melatonin every day. I got some in Hawaii and used to, like, there were like two milligram gummies. Yep. And when I asked you stuff's recommendation for those, you was like cut it into quarters. Have one, maybe one quarter, and then slow, maybe have a second if you need to.

Starting point is 00:49:45 What's the 30 second red pill on melatonin dosage, Seth? So, the best effect from it is from it basically starting the lead domino of your natural endogenous melatonin production. So you shouldn't be trying to like substitute. It's not like testosterone replacement where you're just like taking the full lot. It's not like testosterone replacement where you're just taking the full lot. It's just to get it going. And that's why it's got this inverted U curve dose response. So there's a midpoint where about 1mg seems to be optimal. And then more than that or less than that is less effective. And they sell 10mg, 20m milligram tablets of melatonin. Just for lulls in CVS, yeah, fucking. Just, yeah.

Starting point is 00:50:27 Right, you Q-Safe. What have you got? When you are giving a speech or dealing with a client or dealing with a patient or anything and you get lost in the middle of something, the great hack is just to put yourself in context. So, if I was drawing a blank now, so we're currently talking about life hacks in general, we've gone through some physical ones, some digital ones, Chris and Johnny have given their suggestions, and now we're onto mine. And often that alone just jogs your memory and gets you going again. So if you're in the middle of

Starting point is 00:51:03 a speech and you're like of a speech and the audience appreciates it as well, it's not as if it looks bad, because the audience are like, oh great, like we're back in context again. Just let's just show everyone where we are in the map and then here's where we are going next. I really like that. I really like that.

Starting point is 00:51:19 Save my ass a lot of times. Alex O'Connor does something kind of similar. It's not, I don't, it may be to cover up when he loses his place, but he does, he asks a rhetorical question that makes it obvious about where he's going to go next. So let's say that he was doing some video about Jordan Peterson's views on veganism or something,

Starting point is 00:51:40 and he would say something along the lines of, so you might ask yourself, why would it be the case, given everything that we know about Jordan's beliefs around humanity needing to be as generous and kind as possible, that he would not have decided to adopt a plant-based diet? Well, the reason for that is, da da da da da da da da da,

Starting point is 00:51:57 and all of that, what he's done is he's created a question that he can answer himself, he's opened a loop, you want him to answer it. Like, he's interviewing himself. And he opened a loop. You want him to answer it. Like, it's like he's interviewing himself. And he does that when he's doing his YouTube videos, he'll go off script to do that, to then go back on script. And you can do it with all of the naturalistic language

Starting point is 00:52:16 that you need, you can do all the rest of it. It's a really, really, and Zach started putting that same tactic into his videos on YouTube too. It's like, so you might think like, why would someone do this? Well, the reason that you could say, perhaps they might do this is da da da da da da

Starting point is 00:52:28 and then you back on script, so you've just veered off and come back on. But it's just easy to inject. You do that one or two times per talk. No one's gonna notice, but it's a really good tactic. Nice, I love that, good one. Okay. I guess given the fact that Johnny's just spoken about the sleep stuff, I might sort of throw this in, so I did 500 days of that caffeine, I then reintroduced caffeine

Starting point is 00:52:56 back into my use, but wanted to maintain the current level of sensitivity that I have to caffeine, and most importantly, not reintroduce the dependence that I have to caffeine. And most importantly, not reintroduce the dependence that I had to caffeine. Alex Homosi has this fucking amazing quote when it comes to reliance on substances, caffeine in particular that says, if you can't perform without it, it stopped conferring a benefit.

Starting point is 00:53:18 And you're like, look, that is the way that most people view caffeine. They don't use it to improve performance. They use it to get themselves back to zero. And it's no longer assisting you, it's no longer performance enhancer, it's just buttressing what you do with your life. So for me, the best way to do it is just every other day caffeine use, and the reason that it works as a rule is I can always remember if I had caffeine yesterday, and if I did, I can't have it today. That's it. It also means if I'm thinking about having caffeine today, I

Starting point is 00:53:45 actually have to make a scarcity calculation about how much do I need it today and how much might I need it tomorrow. If I need it in two days time, it doesn't really matter. But if I'm going to need it tomorrow more than I'll need it today, I won't take it now. I do exactly that. I'm like planning two, three days ahead of like, oh, no, if I have one today, then that's two days in a row. So I can't do that. I'm not planning two, three days ahead of like, oh, no, if I have one today, then that's two days in a row So I can't do it. I'm not a number Every Sunday you can you can borrow from tomorrow then so if I'm not just supposed to have any today I was supposed to have some tomorrow, but I need it tomorrow today more than tomorrow. Can I borrow from tomorrow? Not if you've had it yesterday

Starting point is 00:54:17 Can't ever have it two days in a row, but you could go more than two days without caffeine for example Yeah, you can go more than two days without but you can't go more than two days without caffeine, for example. Yeah, you can go more than two days without, but you can't go more than two days in a row with. I see. And that's, you create like a really complicated credit system with a spreadsheet of like, okay, I'm this many in reserve and banked, I've banked this many days. No, but this is the reason that it's super easy

Starting point is 00:54:37 because you can't do two in a row, but you can't do two without in a row. And that's it, you just hold onto that. And it's meant that I'm still taking so kill cliff. It looks like we might be doing some work with them next year, massive fan of what they do. Natural preservatives, no additives, no nothing else, flash past your eyes to blah, blah, a load of healthy in it. They do a 25 milligram drink, which is basically just, I mean half a cup of coffee, and it's just about enough to give you a little push, especially if you're sensitive with it, like I am at the moment,

Starting point is 00:55:12 for non-physical activities. 25 Migs is about right for me to go down and do some mental work, and then if I want to train, they do a 90 and a 125 and Jocco go also is a 90 migs. Perfect. Like, and that I feel the hell out of that. Like, seeing people walk around with a bang energy that's 350 milligrams of caffeine just blows them out. Exactly. Go and get a rain energy, 300 milligrams of caffeine before we go and train. And I can like, I get caffeinated by watching him drink it. So yeah, every other day caffeine use really, really good. So you must be pretty, that I'm sensitive to it then. Yeah, if it's, yeah, if it's crazy sensitive. I mean, so if you, if you had like three or four

Starting point is 00:55:54 coffees in a day, does that, how would you feel a sensitivity? Is it just like, you never had it? I've, since I've come back on, I've never had, I think the most I've ever had in a day has been two 25 milligram drinks. But if you scoop back to like pre 500 day with episode, I can't remember because my sensitivity was just so high, rather than so low, should I say, I was so desensitized to the effect of caffeine, I can't remember what it was like, but it would make me, if I overshoot it, it makes me jittery, it makes me anxious, I can't focus. And I don't need it. Like my energy levels are not determined by the caffeine concentration in my blood anymore. And this is the big thing about caffeine that it's papering over the cracks in the issues that your daily routine has created.

Starting point is 00:56:42 But people are using caffeine to get themselves past the 11am slump, but never having to ask themselves why the fuck am I tied at 11am? Dude, you're not supposed to be tied and fatigued and needing your adenosine system to be completely hijacked by a massive energy drink at 11.30am. Maybe it's because you're not sleeping enough. Maybe it's because you're not getting enough daylight. Maybe it's because you're not sleeping enough, maybe it's because you're not getting enough daylight, maybe it's because you're not spending enough time outside, whatever. It's pathological. I'm going to bank a couple of caffeine-related hacks for after Johnny's. All right.

Starting point is 00:57:16 Okay. You'll have. Okay, cool. Mine's more just like a behavioral thing, so I have found, well, I think probably every sure was with this, like you have a long list of boring things to do, you've got like something in the like to tidy the house or something like that or do some admin, even just if you're putting off a training session, it's something that I've always kind of done it in some way, but the first time I really experienced

Starting point is 00:57:45 the effect of just having a, like, an up-caterally arbitrary deadline was actually when I was trying to do the cross-fit open when you were there, Chris, and you were just like, five, four, three, and I just found myself, even though I was shattered, like, you're just like, oh, well, there's the countdown. I suppose I better get back to doing what I was doing. So having just this arbitrary thing, just encourages you to just get going again. So being like playing around with that to encourage me to do things that I'm putting off.

Starting point is 00:58:15 So you've got like a list of boring tasks that you've got to do. And you've got a phone call that's happening at 1 o'clock. Challenge yourself to do as many of you, many of them as you can at one o'clock. Challenge yourself to do as many of you, many of them as you can before one o'clock or even sometimes waiting until you've only got an hour to train. You know you're training sessions, you're going to take your hour. I know that at 11.30 I'm going to have one hour of exactly to train otherwise I'll miss my training session. Suddenly you find yourself in the gym, powering through it, getting it done in

Starting point is 00:58:40 45 minutes. So creating these almost turning things into a bit of a game, it's a bit childish, but makes such a difference to things that are otherwise very boring and good easily have taken all day. And I know it's Parkinson's laws and lots of other ways of kind of viewing these things, but when you've got stuff you don't wanna do, turn it into a bit of a game,

Starting point is 00:58:59 set a random and arbitrary deadline, and suddenly becomes like even fun. That's something that's probably... Something I really admire about you, Johnny. And you, this is parallel to Parkinson's law, is you know the effect of when like you're at home and you've got a train to catch a caught past four. So, but it's, it's caught past three and see you thinking, well, I've got an hour, but I can't really do anything proper. And then it's like half an hour before you have to leave. And you're like, well, I mean, there's limbo.

Starting point is 00:59:28 Johnny will always just be like, ah, I'll just do a thing. Like, so something, even if you have to record a module or something that I would consider quite heavy project work, and you'll be like, yeah, it's fine. Like, I just need to leave out that time and not just do it anyway. Whereas I get very much caught in limbo mode and end up doing like emails or shallow

Starting point is 00:59:45 work. Well, that was cancer. That was something that you, that I still use from you, which is having a holding pattern activity. So in between, I've had a lot of calls over the last few months and sitting down and waiting and call finishes 10 minutes before your next call. Really, what are you going to do? Not even long enough for me to do a loop of the park next to where I live. That's 13 minutes and 30 seconds door to door.

Starting point is 01:00:08 So I'm like, right, well, iPad or Kindle next to my desk means that instead of picking up my phone, I might pick up a book. Maybe I'll read for a little bit or emails, I think, is actually the best use of your time for this because you can chip away at your emails in such an easy bite-sized form. I'm going to try. It emails been a real issue for me. So if anyone has some great life hacks around emails, please send them over to try and make email less of an entire day thing, a currently 120 unread emails, all of which need in depth replies that need me to get a calendar out or link

Starting point is 01:00:44 other stuff or submit a form or do some shit. How are you gamifying common boring tasks? Like just saying, I've got half an hour to do these, I need to get these done, is there anything else? So it depends what it is, but I'll always try and pair it with something that's fun or enjoyable. So, emails that require a long complex reply, it's a little bit different, but I'll have a 30-minute batch, I might write about 30 minutes, I'll call it X. I've got a predefined list of all these things, and I know that really bitty, renew my car tax, pay this thing, reset this insurance, whatever it is, I'll stick a whatever I'm listening to podcast

Starting point is 01:01:29 course, whatever I'm in the background, set a time for 30 minutes and just try and get all of them done in the time. And it turns it into this like you've got to do it anywhere, you've got to do those things at some point anyway, you either do them or you don't do them, so you can do them, you might as well try and compress it and make it take the least of your day possible, turn it into a bit of a challenge and pair it with something that like takes the edge off. So like a listen to a podcast or even just your favorite album or whatever. But yeah, I think forcing yourself to, it's something I actually, I think it was like a Tim Ferrist tip from years ago, which was like great positive constraints in your day. So make plans at 4pm that force you to finish work by 4pm or set things that happen

Starting point is 01:02:12 throughout your day that are fixed, that mean that suddenly you've not got all morning to do something, you've got 90 minutes to do something, and you'll still do it. And it turns it into a bit of a challenge. You're still always fit your training in multiple times a week, even if you're really busy. You just kind of find the time and make it, make it take a lot, but last time in the gym. So just, you're being a morpheus, fucking work blob, just like everything to bleed into everything else. Yeah, you need structure. You really, you really do. I like, I like that a lot. That's good. I think calling people while you're

Starting point is 01:02:40 doing, like, house tasks is another really good one. Or listening, obviously listening to a podcast, if you don't have anybody to call or if you can't bother, if you've got to full clothes or sort shit out or whatever, you're off to print some stuff and return some parcels, like just ring someone and it's going to make it a little bit less shit and you've got to do it in any case. Definitely. You, Seth. in any case. Definitely. You said. So we're winding back to caffeine. If you've been convinced by Chris's argument there to just stop relying on caffeine, if you're one of these people

Starting point is 01:03:13 who you like are actually my energy levels are dictated by my serum caffeine levels or I can't function without it. The first thing you can try from probably about six life hacks ago is Johnny's decafination protocol. So that's, let's say you have three copies a day, 9am, 12pm, and 3pm. You do three weeks where you substitute the last coffee, so the 3pm one for decaf, and then the next week you go the midday and the 3pm one at decaf, and then you go the 9am, the 12am, and the 912 and 3 are all D-Cuff, and then you reintroduce them slowly over time. So then you've managed to wean yourself off without having to go through all the caffeine headaches and withdrawals,

Starting point is 01:03:55 and then you're getting the most out of the least when you reintroduce it. So that's a good way to do it. If you need something with a little bit more fine tuning, then I've got two options for you. One of them is called NOLO, lightly caffeinated coffee. So this is some kind of Scandinavian coffee brand that is like a third of the caffeine of normal coffee. So it doesn't have that decaf taste and it's pretty good. It's very, it's all like minimal design and really cool looking,

Starting point is 01:04:27 lightly caffeinated coffee. So you could go for that and then you can play around with your protocol and maybe have that at midday as your final one or something. The other option that I've been having recently if you're a tea fan is Hojicha. So you might have heard of matcha, which is the powdered green tea that's kind of an

Starting point is 01:04:47 acquired taste. Hojicha is is Arabic cousin. It's is exactly. It's is arab Uncle. Lightly roasted. It is actually roasted. So it's branch. And it's got more of a caramelli multi kind of taste to it. And it's beautiful. I think it's really, really nice. And you can make cakes with it. There's a place all over the UK called Sugiri, which does hojicha and matcha,

Starting point is 01:05:14 like soft serve ice cream or cheese cakes and all that kind of stuff. It's been increasingly Lebanese, yeah. Yeah. So you can get the hojicha powder. It's like 10 pound for a big bag at work. How do you spell that? H-O-U, J-I-C-H-A.

Starting point is 01:05:30 And you can make frozen yogurt with it. It's genuinely lovely. So you would have frozen yogurt that's lightly caffeinated? Yeah, but the Hojiccia is actually, because it's roasted, it's got lower caffeine than matcha, but it still has the theine and all that stuff too. So it's a really nice kind of almost green tea light, but it's got a kind of multi-holsome flavor to it.

Starting point is 01:05:53 Very nice. Okay, let's get ourselves out of health and fitness and get into why you should install a USB charger in your bathroom. So it's the first bathroom that's... For the sentence. Look, we need to divert. The first bathroom that I've ever had a USB charger in is the place that I'm at in

Starting point is 01:06:12 Texas at the moment. And it's fantastic. It means that my Woop external battery is always in the same place. If I'm taking it off, I'm getting in the shower. That's the time when I'm taking my wearables off. In any case, for razors, electric shavers, if they've got USB compatibility for electric toothbrushes, all of which pretty much use USB to power them if you've got a sonic air or something similar. What are you doing, you, Seth? I'm just prepping for the next. Dean, can you cut bad stuff?

Starting point is 01:06:44 Yeah, can you cut back early enough so that we can see what he's doing, please? It looks like you have a Mr. Beanup episode. It was. Okay, so yeah, it's just you need a USB charger in your bathroom. So if you're doing a bathroom revamp, I'm also going to guess that the same way

Starting point is 01:07:01 that the double prong shaver thing 30 years ago was sufficiently safe in terms of wattage or ampage or voltage to be able to be in a room that might have some mist. I'm going to guess 100% that a USB port is going to be sufficiently safe. Check with your appropriate local local council electrical company before doing this. However, I've got it in Texas, haven't killed myself and all of my devices are very well charged. It is the frustration, isn't it, with having so many little devices that require like a micro or a mini or just a normal USB that you have to charge them at kind of different intervals throughout the week.

Starting point is 01:07:43 So having like a slot while you regularly, so is that why you're showering more, something like that that you've started? Yeah, so especially with the whoop, I'll just take it off before I get in the shower because I don't strap to get wet. And I might as well plug it into the external charger, which lives right next to the little port,

Starting point is 01:07:59 so it's always in the same place. It's just an extra hub, because for me, the kitchen is where my phone stays and all of the phone charging stuff tends to live around there. The office would be where all of my tech for work would be. I don't actually have a very good location for the wearables in my life. I don't want them next to my bed. I think that that's just too messy. So where is it that you would go? And it seems to make, I know, pretty good sense to me to have it in the bathroom.

Starting point is 01:08:28 And the wearables, you can take them off, the same stuff for shaving, same stuff for cleaning your mouth, et cetera. Yeah, I think having like a, it's having the time to charge them when you don't need them that happens regularly. I don't think showering is the, as long as something can charge and it's as a sufficient amount while you're showering.

Starting point is 01:08:47 Well, I think the way that I do it, or you could do it with your whoop, for instance, or an Apple watch or something similar, could be take it off to shower first thing in the morning, go downstairs, do whatever you need to do, go back up to clean your teeth presumably, which you're going to do before you leave, grab it off the shelf, that's half an hour charge. During a period, you're not gonna get much low intensity steady state cardio in during that one half hour, but yeah, I think it's a definitely a good consideration.

Starting point is 01:09:18 Cool. Yeah, well, hand, give me something. I want to send us back into health and fitness, gonna do that, shall I loud? Sure. One of them's an exercise technique hack. And the other one is an equipment hack. You might not have the bit of equipment in your gym,

Starting point is 01:09:32 but if you do, and you've always looked at it the way, I wonder what that does. A safety squat bar. You have a trident. Chris, you have a trident. So that's where you've got handles on the front and usually a padded sort of H shape up and above you and then goes out to the side and then it kind of yokes down as

Starting point is 01:09:49 well right on the outside of that. Yeah so the plates are like a on a portion of the bars in an angle typically the same angle as the handles so they're kind of tilted forwards a little bit. It's a similar stimulus to a front squat without the kind of positional issues or having to get into a front rack or pinching an archery or something nasty. So it allows you to kind of push the lift more without the technical demands if you're not looking to be in Olympic weight lift or whatever. The reason I've done it is it's allowed me to basically reset a lift.

Starting point is 01:10:25 So, the problem I was having with squatting was doing anything that wasn't like parallel off-ding training. It's kind of, I'm kind of too, technically too advanced in the lift for it to kind of be something I can train regularly. And I just feel it in like hips and hamstrings and lower back and kept getting injured with it. Safety squat bar, the loads are way lower. The training effects really high,

Starting point is 01:10:47 like my quads are in pieces for days. So if you've never tried one, you don't particularly like back squatting, you don't particularly like front squatting. There's one in your gym, or you've got a home gym and you want to buy one, buy one, the fairly inexpensive, highly highly recommend that. The second thing is if you do lateral raises and you find yourself like sometimes you use like the swing you swing your body around, sometimes they kind of go halfway, sometimes

Starting point is 01:11:12 ago to, I don't know, random stages. Allow as much body swing as much body as you want, but the range of motion has to finish completely over your head with dumbbells touching. Has to finish over your head. And so you're doing start like star jumps. But I think if you try like a try experimenting with an amount of body English and you'll find it kind of. Policies itself because doing star jumps actually makes it harder. For the reason we I feel like we've all converged at trying to get the most out

Starting point is 01:11:42 of the least weight recently with training. So I've gone in the opposite way with lateral raises where I do chest supported ones. So you set a choke, almost vertical, lean forward onto it and honestly doing like 5 kilo dumbbells, it's embarrassing but it's a lot harder. I really want to be a part of the movement but I can't pretend like I haven't just been throwing stupid heavyweight around for those ones. As just, it's been idiocy 2008 lifting with Z. I feel like you're living with Zach. Yeah, I mean, he's 260 pounds and six foot four.

Starting point is 01:12:17 So I've got to try and catch up with him and his weight and his strength, but yeah, I definitely see the advantage of increasing the like mechanical difficulty of a movement in order to stop yourself from being too stupid with it. That makes a ton of sense. Well, it's just like the, so Mike is what I'll talk about, the stimulus fatigue ratio. So, like, it depends why you're training. But if you're training for health, as you mentioned, or like, for muscle gain, it does kind of make sense to get the stimulus you need while accumulating the least fatigue possible, like without over-dating.

Starting point is 01:12:54 Yeah, it dangers the big one. So, like, if to train your legs, you have to load up a leg press, or you're deciding to load up a leg press with as many plates of available in the gym and doing quarter range motion versus like a fifth of that or a tent of that and doing full range motion, you're probably less likely to get injured, but you might get the same reason. Simulist though, because presumably you could overshoot it on lightness. You could. You definitely could, but as long as you're like progressing your training, you'll eventually find the point where you're no longer doing that.

Starting point is 01:13:25 But if you maintain the range of motion, you shouldn't see where you get about a training effect. Is this your going to be one of your guiding principles as we all transition into sort of older man fitness? Yeah, within the next 10 years, we're all going to have to genuinely consider what am I getting out of this session, what are the risks associated with this session? I think I've just come from my training historically

Starting point is 01:13:51 has been like, just carried a consistent risk of, I'm likely to injure myself in this training cycle like over the next six to eight weeks. And also, I would train and then feel like I've been hit by a bus for one to two days afterwards. So, I don't think it's even, I'm likely to, I think just every training cycle is like a quad tear I would train and then feel like I've been hit by a bus for one to two days afterwards. So. I don't think it's even, I'm likely to, I think just every training cycle is like a quad tear

Starting point is 01:14:09 or something happens. Something happens. Yeah, it's always something each cycle. So the fatigue, either from a injury perspective or just the way that training makes you feel has always been very high for me. So I am now looking to, just training is just taking a different role in my life.

Starting point is 01:14:24 So it's like, I want to train a couple of days a week, but I don't really want to feel like I've been run over for a day after my session. And I, but I still want it to kind of work. So what is, you know, where do you arrive at when combined all those things? So when reasonable, Johnny, I don't, I don't, I don't, you don't want to feel like you've been run over. I don't, yeah, it's a week. I'm being selfish on it. But, yeah, it wasn't my goals with it. So, I think it's a, there's always a time to sling heavy tin, isn't that? Yes. So that's not your face.

Starting point is 01:14:51 Yeah, exactly. And then it's going to be more high intensity stuff. It's going to be interested to start doing classes and stuff again throughout 2023, because that was the best gains and progress that I ever saw in terms of physique was actually doing something that wasn't focused on physique. That was one of your hacks, wasn't it? Like, to do a class because you just... Absolutely.

Starting point is 01:15:13 You're the rising tide makes you do the cardio that you wouldn't otherwise have done. As far as I can see, the mediator for most people's outcomes in training is the level of intensity that they train with. Most people aren't, they've got weights which are not being moved appropriately, which are too light, being done in reps that aren't sufficiently big enough, and with rest periods that are too long. Just all of that getting compressed down. Now that's not to say that you're supposed to lift too heavy for too long with too many sets and no rest, but having that externalized to a class and having that motivation put out there makes it just made such a huge difference.

Starting point is 01:15:49 And my physiology really responded to that intensity well. So this is going to sound really judgmental though, but I think it goes even beyond the technical definition of intensity. You go into any gym and people just usually aren't trying very hard. And it usually correlates very tightly with the physique, like the results that they're displaying. Do you mean a CrossFit class when you say class? No, it'll be similar.

Starting point is 01:16:15 It'll be a non-technical strength-based class programming. CrossFit without the Oli lifting and some of the technical gymnastics I Think the all that would be needed the only tweak would be needed for crossfit classes to just I would just be there the whole time is some kind of like Even if it was like a fortnight programming that then repeated a few times you could just see That you were improving and something. That'll be it. It's constantly varied is the issue, which sadly is the first part of the definitions

Starting point is 01:16:50 of it. It can still be constantly varied just slightly less often. It isn't immediately varied. Yeah, varied sometimes. Sometimes varied when a, when a, regularly periodly periodized functional movements, performance, high intensity. Yeah, man, I mean, I've been saying for ages, I can't believe Barry's boot camp and this thing called orange theory in America, which you might not be familiar with, spin classes, soul cycle, all this shit.

Starting point is 01:17:17 No one has done. Here is a bro split, three days a week training plan, doing it, what you would do on your own plus 30% intensity programmed out and then finished up with a nice, easy little mat con of push-ups and pull-ups or S-quats and running or some shit. Like I would fist fuck that.

Starting point is 01:17:42 It would be so perfect. And yet, you're trying to kind of, even with on it, on it's programming is good, but I'm still trying to like reverse engineer what it is that I want. I don't want to do fucking four rounds of wall balls. I don't care about the training stimulus of four rounds of wall balls.

Starting point is 01:18:00 But, you know, we're getting there slowly over time. I know what you mean. I'd be on it with you. If that existed, especially if it was like how CrossFit is where you log on to, like, get the workout the day or whatever. Hmm. Should be done. Anyway, you said, where you go?

Starting point is 01:18:15 My girlfriend really upsets me when I see her trying to open an app because she'll scroll to, like, the fourth page and look for it and like just use spotlights, just use the like scroll down and type the name of the thing. But one step even further is that you can access spotlights from the home screen, from the log screen. So you don't have to enable that. I think so. So you can just. I don't know. Oh, there we go.

Starting point is 01:18:48 Just scroll down. But what happens if you try and open an app without, I'm going to guess it's going to say in order to open this, you then need to put your face ID in. Yeah, but if you have face ID enabled by the time it's opened, it's probably recognized your face. And so you've saved it after a second. I've just done it, Chris, and it does just open.

Starting point is 01:19:08 So I suppose it's, it's face IDing you while you're, yes, yes, yeah, access spotlight from the home screen by swiping down. That's lovely. Very nice. Okay. It's lovely. What have I got here? So I've got two hacks. I've got a lot of travel hacks that I'm going to save for another one a little bit later in the year when people are probably going to be traveling more. However, I'm going to do two for London Heathrow because I've used these a lot throughout this year. First one is that there is a second preta-monje at Gate A3 in Heathrow Terminal 5.

Starting point is 01:19:44 And the main preta-monje, which is right in the larger atrium, is way too busy. It is nice. They do have a good selection of foods and coffees. But no more than a smaller pret would have. However, the second preta-monjay is at Gate A3. So you go past underneath the walkway. You go past the WH Smith., you take a left, and it's there on your left.

Starting point is 01:20:08 That's very, very good. The other thing that you can do, that's a photo, Johnny, of you at the preta-monjay, sending it to me after I featured it in a newsletter. Yes, indeed. Something that might be quite noticeable about that is there is no queue outside. Zero. Zero queue. It's a secret preta-monjay. If you want access to a secret preta-monjay,

Starting point is 01:20:28 you're in the right place. Second one, sneak into the business lounge at business lounge south at Heathrow Terminal 5. So in many business lounges, you need to scan your boarding pass in order to be able to get in. The business lounge south at Heathrow Terminal 5 is you just show your boarding pass and they then scan it in. The business lounge south at Heathrow Terminal 5 is you just show

Starting point is 01:20:45 your boarding pass and they then scan it in. They're always all of the girls behind the desk who are perfectly lovely are always talking their chitchatting between themselves. Easy to sneak in. I went back and forth from it without having been checked once and I had access to the business lounge but they didn't check and if you're in there the world is your oyster. Quicker Wi-Fi, great smoothies, free bar, free food, lovely seating. It's a very selfless hack because you pay for that. So you're creating a free rider problem even though I have to eat. Yeah. Yeah. Yeah. Chris will be in the other lounge where this guy in the past is probably.

Starting point is 01:21:23 Oh, peasants. Is it not that they just can't believe it's Chris from Modern Wisdom? And they just let you in even though. Look at how you've changed from Chris from Love Island or Chris from Voodoo events. You just need to continue to update the bio. Chris Carnage. Chris, fucking hell. It's Carnage Williams.

Starting point is 01:21:39 Digging into the archive there. Okay, so second Prattamonjay, gate A3, and sneak into the business lounge in Heathrow Terminal 5. Business lounge is very, very nice, by the way. Do you do one more round? Let's get one more round in. Come on, Johnny. This is a music recommendation. So if anybody is or used to be a fan of like a rage against machine or audio-s, Chris Cornell, any of that sort of stuff. To be honest, any rock from that genre of music, there's a group called Brass Against on YouTube, which is like a brass band with a rotation of singers and they cover quite a lot of Rage Against Machine music.

Starting point is 01:22:24 And it is honestly phenomenal. I showed it to a few people and they've messaged me back saying like I've just been down a brass against rabbit hole. They have this singer, she is, I mean it sounds like Zach Dallarosh, the original singer from Rage Against Machine but like good gym music, good general music. Really, really good. Brass against. Are they, I'm going to guess they'll be on Spotify as well? I'm not sure whether they are. I'm not actually checked. But all the stuff that I've listened to has been on YouTube. So you must be YouTube premiuming this. I am. YouTube premiuming this. Yeah. Opening it, closing it, right. I am. You cheap premiuming this. Yeah. Opening it, closing it, right? I see. The grass against. I mean, they're on. They are

Starting point is 01:23:10 on Spotify. Of all of the life hacks that we're going to talk about today, they're being a brass band equivalent of rise against. I did not have on my being. Raising on some machine. Whatever. So there's also Richard cheese who does lounge versions of like system of a darn and Nirvana. Like wake up, grab us a little makeup. It's great. It's very, it seems to be a winning formula. All right, you said what you got. So I feel like I'm cringing a little bit about this one. But I really like these. So these are the homozy branded nasal strips.

Starting point is 01:23:55 The nasal strips. Yeah, the reason I'm cringing is because since Alex homozy has popularized them, everyone in their uncle has started doing videos on Instagram while wearing them as some kind of like a state of symbol, I don't know, like it's because come on, you're recording a video with good lighting and good camera stuff and you didn't you neglected to take off your stupid nose strips, you clearly doing it to try and signal something. That's the side that you stuff. I want you to sell me on wearing a nose strip.

Starting point is 01:24:25 Yeah, sorry, why don't you ask about your own hack? So if you have a nose like me, you might think surely the size of those colossal nostrils doesn't need more assistance. Fucking cavernous. For ventilation. Opening them up requires you to put a land registry down so that you can walk through. That's a planning permission. But what they do before bed is and I've got to avoid my piercing here otherwise end up. So you put it just over the kind of nasal bridge and it

Starting point is 01:25:05 does just enhance your, listen to that clear passage. Does it do that because it's got something on it or in it? Yeah, so it's obviously sort of plaster material, but inside it has a backbone, a flexible spine that pulls you nostrils apart. So if you're a bit of a snorer, if you're finding that you just want to improve your nasal breathing or encourage it, this is a better alternative than, for example, people doing mouth tape, which, you know, if you do get blocked nose, that could be a bit unsafe. So instead, rather than blocking off the opposite, it's encouraging the thing you're trying to do. Now, did you go for breath right meat here? Oh, my God.

Starting point is 01:25:48 Or did you go for breath right large? I've gone for harmony life. Oh, okay. Is that from presumably from Alibaba? It's from a life insurance company. Did you have to get one for Arab-sized noses? Yeah, you've got to go, like like you have to take your ethnicity as you as you select the order. I can't tell if you're joking. Are you joking? I mean, how racist would that be? It's sometimes the sort of thing you have to fill in there, isn't it?

Starting point is 01:26:21 Grand at the rally when you're just ordering something online. You're kind of caught off guard. Why do you need that information? So back to your comment, Chris, I didn't think on this episode of Lifehack's, I would be the only one here without a pack of nasal strips to hand. Well, I've got two here, actually. I feel like I've free-guided. Free-guided. Both breathe-right, but I went for two different sizes. See, that's the large.

Starting point is 01:26:45 Are the breatherite ones, that's more... I love how it's large and original. Fucking focus, you bitch. It's not going to... What if I hide behind it? Yeah, it's focus. Hey, there you go. It's 75% of adult noses.

Starting point is 01:26:57 I want to see the 25%. Lift open nasal passages for up to 31% more airflow. Breathe-dryt nasal strips may help reduce, or even eliminate snoring. Are yours or not your alchoris, or are they mentholated? No, they're. You said won't have gone for the menthol because of estrogen. This actually does.

Starting point is 01:27:19 Surprisingly, the large ones do kind of smell tiny, a bit mentholated, but I don't think that they are. I don't think they're supposed to be. Maybe they're just kept going to say that. Why not? Why not, Mac, or you? I just didn't. I'll go for it next time. Okay. I'm not too concerned about estrogen for menthol.

Starting point is 01:27:33 Pretty good, miss. I think the menthol sounds like it would be the best bit. Maybe. It could be the kind of... It's above your nose. How are you going to have menthol? I don't know. I still be able to smell it, won't you? Yeah, maybe. Let's, I'll get mine on.

Starting point is 01:27:49 Johnny, can you not find something to put on your nose and then we can all wear? Yeah, sadly. It's drips together. Give me a second. Be a bit of poster note. Good face, Chris. That's the, that's the makeup face.

Starting point is 01:28:01 There it is. Yeah. Like that. At the end. face. There it is. Yeah. Well, like that. Brilliant. Well, that's lovely. We'll look technically this is on my nerves and it's similar, isn't it? It's a festive nasal decongestion that you've got on there. Do they light up? No. No.

Starting point is 01:28:21 Do you only had a pair of sunglasses briefly? Okay, so my last one, what am I going to do for my last one? I'm going to have to get some nasal strips. I hope we're doing what are we watching round. Yeah, of course. Of course, you think I'm going to miss off that? Because you just watched the third film ever. Ready for them. Okay, so how about...

Starting point is 01:28:44 This is a final one for traveling, but it's also for people that are staying in hotels since COVID have stopped turning down people's rooms. They don't do room-term down service unless you request it. And they say that it's due to COVID safety regulations. How long are they going to milk that for? Absolutely not. It's exclusively due to the fact that they don't want to have to send the maids around to every different room. So when you check in, that is the time, every single time

Starting point is 01:29:12 to say, can I just make sure that we're going to have turned down service every day that I'm here? Because if you try and ring them, even when you check in, once you've gone up to the room and you ring down, what they'll say is, sorry, we need 24 hours notice in order to be able to plan this. In some places, they'll say, they'll say that they need 24 hours notice. If you do it when you check in, and they say, we need 24 hours notice, you go, look, I've just checked in,

Starting point is 01:29:32 that's a ridiculous rule. Who tells us such gas lighters? They do it with the towels in the, in Washington, don't they? They say, oh, to protect the environment, we're not going to do any laundry unless you put it in the bath or unless you request it or something. You're like, it's not for the environment that really is.

Starting point is 01:29:47 You damage the planet and you selfish manner. Yeah. You use the same talent. I'm paying 250 quid a night for this room. Let me clean my towels. Yeah. Realize there's a carbon offset here. So yeah, ask for room turn down at a hotel as soon as you check in.

Starting point is 01:30:01 It's just happening Guatemala. I needed to do that. I went three days of that turn down service and then realized that I needed to request it, which was 24 hours, so it was four days before I actually had my room turned down. Yeah, highly done. Okay, as is tradition, let's do a little loop around of what we've been watching Netflix series, documentaries, YouTube stuff. And he's so excited, isn't he? First thing. I see it.

Starting point is 01:30:28 I see it. Shaggifus? Is nasal strips vibrating with excitement? Is the potatoes now, I'd say a little bit cooler than room temperature, but I'm happy today. I'm happy to have that. I'm happy to have that. I'm happy to have that.

Starting point is 01:30:42 I'm happy to have that. Take it away, Johan. First one's just come out, actually. Has anyone seen the first knives out film? Is that with that new things with Daniel Craig, right? No. Okay, so it's a bit of an acquired taste, but if you enjoy knives out the first film, there's a new one called Glass Onion, I think it's called a Nive Out production or something. It's like number one in the UK and Netflix. It's pretty good. I just really like Ben Wablunk.

Starting point is 01:31:10 How does it compare to Nive's out? Similar. Hold on, what do you mean? So it's not a sequel. No, it's not a sequel. Ben Wablunk belongs in it. So he's the common theme. If you were to rate knives out of ten, would it be higher or lower? It would be, this is because you decided on whether to watch it or not. Yeah, it's because you didn't enjoy knives out. So it was just on the threshold. So if it's lower, it probably is slightly lower. That's a shame. The first one was the first one good.

Starting point is 01:31:49 It's like I say, it's just so it's a really acquired taste. Like you're either watching thing. What the fuck is this? Why has Johnny recommended this? Or you'll find it really funny. I find Benoit Blanc funny Daniel Craig's character. So all right. You said what what's the one film you've watched over the last 100 episodes?

Starting point is 01:32:07 So it was a series called Devil's Hour. And I recommended Johnny to watch it. And he, I think it's probably the first thing that I've ever recommended Johnny to watch. But you've not already seen. But so I think it's the best series I've ever seen. Wow, it's top three for me, for sure. I think it goes breaking bad, Midnight Mass, Devil's Hour. The fuck's Midnight Mass?

Starting point is 01:32:33 It's based on a Stephen King book, so it's really well written, and it's incredible. What's Devil's Hour? It's got Malcolm Tucker in it. Right, it hasn't. It's got... It's Malcolm Tucker Right. It's got Malcolm Tucker. He's in Capality. Yeah. And now I've got to be very, we've got to tread very carefully here, but it's a psychological

Starting point is 01:32:53 thriller that is very dark and has lots of unfolding, unusual events. And I think that's all I can say. Okay, what's it on Netflix? Amazon Prime I think. And how many episodes? How long? I think it's like five or six. So it's nice and contained. It's not, it doesn't feel like it drags out. There are some series we are, oh come on, this could have been like four episodes rather than 15. I would say just a editor's note that when you said recommend it to me, for my first thoughts, well, this is decently complicated. Like for somebody to just sit back and enjoy, there's a lot of different plot lines. And

Starting point is 01:33:38 it does take a couple of episodes to feed to be like, okay, this is pretty good. And then the final couple of episodes, like the be like, okay, this is pretty good. And then the final couple of episodes, like the final one, especially where everything's revealed, insane. So it's really worth assisting. How scary is it? Because when a he-er thriller suspends, I think scary, and I don't do what I don't do with it. I love that you don't like scary films.

Starting point is 01:33:59 I really don't like scary films. Not good with scary films. It's not scary at all. Okay, good. The devil's hour, that will all be revealed why it's called that. Sounds like it might be scary. Okay, have you seen treason? No. Watch treason. Netflix came out, I may have only come out yesterday. I have been recovering with this flu that has nailed me twice in two different countries now and in the space of the two days it's been out I finished it so I recovered to treason very good. three minutes of the series and then a new understudy takes his place and it's all political back-biting and stuff goes on and his family gets involved and an ex lover comes over and

Starting point is 01:34:53 the Russians are in it and everything. And it's just a bunch of pretty well-known British actors that you'll be familiar with. The Irish mob boss from that mob series that we were watching a little while ago is in it. The one that took Ayahuasca on that like real high class retreat with his wife and went crazy. He's in it, a bunch of people that you'll recognize from things like the thick of it. Just good class of British characters. Yeah.

Starting point is 01:35:21 Easy, easy watching. Five episodes. characters. Easy watching, five episodes could have been a little bit more compelling, but pretty enjoyable watch, pretty easy going. Nice. The lit Vinyenko series, anyone seen that? I think it's on ITV player or BBC and it just documents the Alexander Lippen-Jenko, I think that's how you pronounce it. Like the actual events. Who was that? What does he? He was a former Russian KGB agent. Oh, he's the Norwegian guy. He's living in the North of both gut. KGB agent. Living in the middle of the mouth got popped. I think just him. Just him. Yeah, there was another incident where like two people got poisoned

Starting point is 01:36:10 in Salisbury I think it was. Yes. Yeah, so this was, this is predates that he was like poisoned in a hotel with, I don't know. And one of the one like it the, it's the most dangerous substance. Nasty, bad man. Yeah. Yeah. But it's just available in Russia. Documents like the British police dealing with it and pretty good.

Starting point is 01:36:35 Nice. Good, good series. I didn't know like, half the stuff that happened and how like it's just audacious to just come into the UK and poison someone with something like that and then leave again. This wasn't the guys. What do you guys do? Like the cathedral, the the brothers that went into like Durham Cathedral or something and no, no, no, It was in a hotel in London, they put like a nerve agent in a, is it a pallonium or something like that? Put it in his green tea, in a pot of green tea in a hotel,

Starting point is 01:37:12 and they then subsequently found traces of it in the green tea that had been through days and days of cycles. They still found traces of it, and they had to bury him in like a metal coffin. This nerve agent shits no joke man. As they were tracking the father and daughter I think that got popped with it or the one in Solsbury, they were able to see where they'd been for hours. Afterward, I touched this cup. He'd stood on this step. He brushed past this particular tree or something. The point they're making in both dramas about both of those happening is that it can be a speck of it on a table

Starting point is 01:37:56 and you could test just to the left of it and just to the right of it, miss it entirely. You have to test exactly where it is otherwise you can't detect it, but if someone touches it, that's it. Game over. Game over. So it's so hard to once it's been some of it in some way, it's so hard to find it and detect it and remove it. Shit. And it's incredibly toxic.

Starting point is 01:38:17 Okay. You said, have you watched anything else? Yeah. So a couple of heart tips again to Johnny, because you recommend, I think you recommended both of these, the night manager, which was good, had a sort of young Daniel Craig in it. Yeah. It's very charming and very British. Talking about the guy that plays Loki, Tom. Okay, Tom.

Starting point is 01:38:44 Hanks. No, Tom Hanks, that's it. Tom Hanks. Yeah, you're right. Yeah, okay. That guy, I watched that as well. I thought that was great. It's also good. Tom Hiddleston.

Starting point is 01:38:54 Tom Hiddleston. Yeah, Tom Hiddleston and he will hear you are, yeah, both for Marinette and Tom Holland. It was also in it. And then the other one was the suspect, which was also good. Kind of psychological thriller with an Irish man. So funny enough that was actually the thing I was going to say next. So thank you for that.

Starting point is 01:39:15 Oh no, I've stolen it from you. Well no, I think I might have said it on the last life hacks. What was the second one? What's the night manager and what's the other one? Suspect. Watch the suspect. Okay. So that those were my hat tips just in terms of new. Yeah. So just in terms of things to things

Starting point is 01:39:31 the right things to to watch. Chris, you recommend a coffee zilla a while back. I've seen some of his recent stuff and he is a specimen. So the very shit on the internet at the moment. Yeah. Yeah. Really? He's for people who haven't heard of him. He's an investigative journalist that wears signature suspenders. And he just goes after scammers and crypto warlords and all these kind of people. And just goes to town and I peels through the block chain and looks at the individual transactions and goes to the end degree to just nail people. And he recently nailed Sam Bagman-Fried from... What's the... FTX.

Starting point is 01:40:11 FTX. Have you watched the Logan Paul III parter? I watched the first one. Yeah, diddle-dialogon-pull. I've never seen it before. Diddle-dialogon-pull. I mean, coffee's better. Coffee's better. Just go on. Watch the Logan Paul III par part, that's pretty fun.

Starting point is 01:40:27 It's most fun to watch them as he releases them because watching them in retrospect, he did a huge five or six part series across two different channels about Rubette and Steve will do it in the Nellk boys and this crypto gambling that occurs in... I remember that. Yeah. It's most fun to watch them as they come out because you get to then... I just want to say something. Yeah, you get to then think about what's going to happen next and you also get to see

Starting point is 01:40:52 the reactions from people real time as they put defensive tweets up or whatever. You can go and have a bit of a stalk. I don't think Logan Paul's actually responded to this most recent thing. The whole impression I get from watching it, because when you start creating content, you see it with a kind of creator's eye. And I'm thinking, okay, he's putting a lot of effort for this. You can really tell he's put in the time and the cost and everything to make this video.

Starting point is 01:41:16 But the main thing is, he is pissed off a lot of people. He is definitely gonna be on at least five, maybe 10 people's hit list. Mate, so I know from a very, very good source that he's had a ton of wild shit happen to him from people that he's investigated. And he's had these emails that say shit like, we are never going to stop. I hope that your kids and their grandkids are ready for this because they're never going to, we're never, ever, ever going to stop. I hope that your kids and their grandkids are ready for this because they're never going, we're never ever,

Starting point is 01:41:45 ever going to stop. And you're like, fucking hell. And he doesn't monetize, he doesn't do sponsors, he'll make money from AdSense and he's just started a Patreon. So if you like what he does, you should go and subscribe to his Patreon because this guy pays an awful lot of private prices

Starting point is 01:42:00 to be able to do what to everyone else is basically just entertainment, you know? Like, no one else is gaining from Logan Paul being taken down really. I mean, some people have got money back or some people have been sent to jail or whatever because of the downstream impact of particular investigations that he's begun. But yeah, he's a mother fucker. Coffee is ill, it's great. I'll do something that I actually watched last night, and I've spoken about them before, but they've just released something new, Melody Sheep on YouTube.

Starting point is 01:42:30 So they make these beautifully soundscaped, fully 3D model documentaries about what it would be like to journey through the universe or to go to different solar systems. They did a three-part series called Alien Worlds, which showed what created an imaginary museum of other different types of alien life forms that could evolve on different sorts of planets. So this would be on a planet with really high gravity, one with huge amounts of sunlight, one with tons of oxygen. This is what silicon-based life could look like. This is what artificial intelligence could look like.

Starting point is 01:43:04 And it's so beautifully designed. It's absolutely gorgeous. I highly, highly, highly recommend it. And the most recent one that he just did is about other inhabitable planets that we could go and see. But it's not just stock footage. It's all custom-created for this, soundscaped over the top. And he'll fly you through the world on the bottom and he'll show you a three start the only planet we know that orbits a three star system in the habitable zone and it'll try and render what a sunrise from three stars would look like on this thing as he's just talking over the top of it. The one thing that I would caveat is if you don't have YouTube premium, he fucking pounds

Starting point is 01:43:44 you with ads. It's every five minutes. So I highly recommend watching it on someone's account. It's got YouTube Premium, but Melody Sheep, and the most recent one, which I think is a journey to an alien world or something like that, is top notch. Nice. That sounds good.

Starting point is 01:44:01 Let's round it up there, gentlemen. Where should people go if they want to check out the stuff that you do and what it is, is it that you do? Two things. If you want to just get some macros from us, some calorie recommendations, we have a calculator on our website. So go to propping fitness.comments on the homepage. and the other side of what we do is we help people mainly personal trainers, fitness coaches, gyms, move their business online. We summarize how we do all of that. We give you a free training that summarizes the entire process at propanefitinist.com forward slash modern wisdom. Pick up. What else have you got coming up? Is there anything else that people should expect from you guys soon? Just more the same.

Starting point is 01:44:47 We're just always trying to slightly improve everything. So, we've got some exciting back-end stuff through our inner circle of clients that we are obviously a black ops operation. We can't talk about it, but yeah, we're going going big on YouTube this year. So, have a look at us on there. Cool. Boys, I appreciate you.

Starting point is 01:45:04 We're going to go for chicken next week. Yes, we are. I'm looking forward to it. All right. Thank you. Have a good one. See you. you

Modern Wisdom - #572 - Life Hacks 210

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