Life Hacks 101

1. 0:00 – 15:00

   Uh, speaking of which,…

   1. CWChris Williamson0:06

      Uh, speaking of which, Yusuf and Jonny from Propain Fitness are here today. Um-

   2. JOJonny0:10

      Where do we look? Can't look at the camera 'cause I have to walk-

   3. YUYusef0:12

      (laughs) Chris, I was smelling my armpit as (laughs) -

   4. CWChris Williamson0:15

      (laughs)

   5. JOJonny0:15

      ... when you introduced me.

   6. CWChris Williamson0:16

      It's fine. It's fine. That's really not the worst thing you've ever done on a podcast, is it?

   7. YUYusef0:20

      (laughs)

   8. CWChris Williamson0:21

      Um, so yeah, we're talking about life hacks today. Those of us who are addicted to trying to make our lives more efficient and optimal, we're gonna try and come up with some interesting resources (laughs) that we use that have made our lives a little bit more efficient. Um, I think that we all come from different kinds of backgrounds with what we need and what we choose to use, but then there's a lot of stuff that we've crossed over with as well. So it'll be a combination of workflow tools, apps for your mobile phone, uh, strategies that we use for making life more efficient. Um, and then probably quite a bit of stuff that none, none of us realised that the other ones did, and then we're going to just mock each other about it.

   9. JOJonny1:01

      I especially-

   10. CWChris Williamson1:02

       Scob.

   11. JOJonny1:02

       ... what he says.

   12. CWChris Williamson1:03

       Yeah. Scob does that a lot.

   13. JOJonny1:04

       I'm especially excited to hear more about your list. (laughs)

   14. CWChris Williamson1:07

       Who would like... Who would like to open up the first resource?

   15. YUYusef1:10

       (laughs)

   16. JOJonny1:13

       (laughs)

   17. CWChris Williamson1:13

       Right, Scob, are you gonna go first?

   18. JOJonny1:14

       Scob, go.

   19. YUYusef1:15

       Okay. Well, I'm just gonna begin very basic and just say Apple products.

   20. CWChris Williamson1:18

       Yep, that was, yeah.

   21. YUYusef1:19

       This was, this was Jonny's as well. The, because Apple contains a suite of syncing... But the problem is, you're roped in.

   22. JOJonny1:27

       (laughs)

   23. YUYusef1:27

       As soon as you begin, you get a MacBook, you have to then get an iPhone, or you get an iPhone, you have to get a MacBook. Otherwise, you just, you're, you're in this sync nightmare between a Android or a PC device and then something else.

   24. JOJonny1:39

       (laughs) I'm uncomfortable with you looking at the camera.

   25. YUYusef1:41

       Okay.

   26. CWChris Williamson1:42

       I quite like it.

   27. JOJonny1:43

       I, it makes me uncomfortable.

   28. YUYusef1:45

       (laughs)

   29. JOJonny1:45

       Does it? (laughs)

   30. YUYusef1:45

       Right. Okay. Sorry, guys.
2. 15:00 – 30:00

   Can you do that,…

   1. CWChris Williamson15:00

      are bothering you, and it will do a meta-search through everything else and then come up with a routine that it thinks is good for you, or a res- a selection of routines. And, um, yeah, I think, uh, when I started doing crossfit, which is functionally a more demanding sport in terms of my range of motion, I, my mobility is still not good enough, but was terrible from years of not looking after it. And now, if you can imagine the stretch that you do that you used to be able to do in school where you put your hand, one hand goes up and behind your neck and the other hand goes up your back, and I was never able to get my hands to touch behind my back. Whereas now quite easily from cold, I can fall into it. If you're just listening, you'll have to imagine how lovely that looked. Um, but you-

   2. GUGuest15:42

      Can you do that, Johnny? I can't do anything close.

   3. CWChris Williamson15:43

      Yeah. Can you do arch your arms?

   4. JOJonny15:44

      I was doing it this morning.

   5. CWChris Williamson15:45

      Straight in.

   6. GUGuest15:46

      Nice.

   7. CWChris Williamson15:46

      Perfect. And you, you were miles away, right?

   8. JOJonny15:48

      I was, yeah.

   9. CWChris Williamson15:48

      At the start of the year? But what I still can't do is- Eagle arms.

   10. JOJonny15:51

       Yeah.

   11. CWChris Williamson15:51

       Yeah. I think that's because the dimensions of your ... so long.

   12. JOJonny15:54

       I'm just too Titanically muscular for you, aren't I?

   13. GUGuest15:55

       (laughs)

   14. CWChris Williamson15:55

       You're fucking huge.

   15. JOJonny15:56

       No.

   16. GUGuest15:56

       So tell me about ROM WOD.

   17. JOJonny15:57

       It's my, it's internal rotation on one side's worse.

   18. CWChris Williamson16:00

       Is it?

   19. JOJonny16:00

       Yeah.

   20. GUGuest16:00

       Right.

   21. JOJonny16:01

       Right, I think for me, ROM WOD is the same benefit as having, as outsourcing my training and nutrition to a coach.

   22. CWChris Williamson16:09

       Mm-hmm.

   23. JOJonny16:09

       In the sense that, like, I think mobility, because there are so many different ways, resources, uh, methodologies and, like, schools of thought in how you should manage it, it's so easy to get caught up so much in it that you just don't do anything, or you do something and overthink it and worry that it's not the best way to do it.

   24. CWChris Williamson16:25

       Mm-hmm.

   25. JOJonny16:25

       So for me, it's having someone else's put at least some level of thought into it.

   26. CWChris Williamson16:31

       Mm-hmm.

   27. JOJonny16:31

       There's some kind of, I can feel some kind of progression. So the, the poses get, are getting gradually easier as we were discussing.

   28. GUGuest16:39

       Mm-hmm.

   29. JOJonny16:39

       Um, and crucially for me, I think it's not, it's not i- intrusively painful or really challenging. It's quite relaxing.

   30. CWChris Williamson16:48

       It, it can be challenging. It's the exact right level of challenging, I think.
3. 30:00 – 45:00

   ... rocker from Newcastle.…

   1. JOJonny30:00

      man.

   2. CWChris Williamson30:00

      ... rocker from Newcastle.

   3. JOJonny30:01

      (laughs)

   4. CWChris Williamson30:02

      Um, so it's, it's a website where he summarizes books and concepts. Um, there's so much. I think he's topped 500 book summaries now.

   5. JOJonny30:14

      Yeah. There's a lot.

   6. CWChris Williamson30:15

      His intention is to do 1,000. That's his goal, to do 1,000. He's done 500. A lot of them are non-fiction, self-help, personal development, spirituality, but it goes full range of topics. He's done ones on, um, breath methods, uh, endurance running, body building, a lot of stuff like all the classics in terms of personal development. David Allen's books on there. We've been talking about How to Win Friends and Influence People by Dale Carnegie.

   7. YUYusef30:40

      He's got master classes as well, hasn't he? So-

   8. CWChris Williamson30:42

      That's what, that's what's really good, and I think-

   9. JOJonny30:44

      Mm-hmm.

   10. CWChris Williamson30:44

       ... Johnny, that when you were on Optimized, that's what you liked. So-

   11. JOJonny30:47

       Yeah.

   12. CWChris Williamson30:47

       If you can imagine that this guy is doing around about every week to every five days is releasing a book summary, and then around about every month to every two months, he will compile 10, around about 10 key concepts within a field, and he'll then release a master class. So if you can imagine that he s- skims the, the top filtering of the best stuff out of each book, and then skims the top filtering of each book into a concept, and that is what creates the master class. So if you're the sort of person who maybe struggles to read or sink themselves into a book for extended period of time, this, uh, s- which was me, is me still, was me specifically a year and a bit ago and still is me now, this is really, really useful because you just get the key take-home points with some really, really good examples. So he'll go through 10, 10 key, um, lessons within a particular concept, usually from 10 separate books, maybe a couple that, that'll cross over. So let's say Breathing 101, Nutrition 101, Sleeping 101, Depression 101, um, How To Make A Habits, Anxiety, everything, and all of this stuff's backed by whichever book he's been in. So you get the best of the best displayed in, uh, maybe a 90 minute, either MP3 or a video. Um, and the amount of resources that you get with it is really impressive. There's a workbook that's attached with each master class. There's a poster that comes that's attached with each book. You can either read a blog version of most of the book summaries, which is the transcript from the audio version. There's also a video version. There's a mobile partner app which saves your position that you have if you're doing it on desktop. The desktop thing's really good. It, it really is, um, it's a pretty powerful and overwhelming resource once you get into it.

   13. YUYusef32:34

       (clears throat)

   14. CWChris Williamson32:34

       I do feel like his demeanor is probably a bit testing at times, and that might be one of the mitigating factors in why you've stopped doing it. I'm not too sure.

   15. JOJonny32:45

       Uh, yeah, I think his... So, uh, a lot of the books that he covered are not really of interest to me. Like-

   16. CWChris Williamson32:53

       Mm-hmm. He's start- he's, uh, recently he's done every single one of the Harry Potters.

   17. JOJonny32:56

       All right.

   18. YUYusef32:56

       Really?

   19. JOJonny32:57

       So that's-

   20. YUYusef32:58

       That's interesting.

   21. JOJonny32:58

       That's not the sort of thing you want to read a summary of, is it? Or maybe it is. Obviously it is, otherwise he wouldn't have done it.

   22. CWChris Williamson33:04

       Oof. I'm not sure.

   23. JOJonny33:04

       But, like, I, I think there's a lot of sort of very niche diet books that he was covering-

   24. CWChris Williamson33:09

       Yeah.

   25. JOJonny33:10

       Like, you know, The-

   26. CWChris Williamson33:11

       When you've got to get 1000 out-

   27. YUYusef33:12

       The Low Carb Solution.

   28. JOJonny33:13

       Yeah, and like, things about, you know, Move Your DNA and all this sort of thing. Like-

   29. CWChris Williamson33:17

       Mm-hmm.

   30. JOJonny33:18

       I, I get why he's doing that, but it's just not interesting to me. And then, the, I found that a lot of the master classes, so this, this is gonna be my next one.
4. 45:00 – 1:00:00

   (laughs) …

   1. JOJonny45:00

   2. YUYusef45:00

      (laughs)

   3. GUGuest45:01

      What was it?

   4. JOJonny45:01

      It was 23.

   5. YUYusef45:03

      Yeah.

   6. JOJonny45:03

      And you just shouted-

   7. YUYusef45:04

      Z- zero, two, three.

   8. JOJonny45:05

      Yeah. And he shouted?

   9. YUYusef45:07

      Um, tamara probably.

   10. JOJonny45:09

       (laughs)

   11. YUYusef45:09

       'Cause that's, that's, because that's when you, you convert the, the numbers to syllables which, but a- anyway, that-

   12. GUGuest45:15

       Do you ever feel like you're around Rain Man?

   13. YUYusef45:16

       No. (laughs)

   14. GUGuest45:18

       (laughs)

   15. JOJonny45:18

       I can't convey. (laughs)

   16. YUYusef45:19

       Well, well, well, the, the number was, was, was, uh, tamara, but allowed me to, with the-

   17. JOJonny45:24

       (laughs) .

   18. GUGuest45:25

       Fucking hell.

   19. YUYusef45:26

       But that's, that's, that's a different system. That's a bit more, um, upfront learning investment.

   20. JOJonny45:31

       Just explain as a, as a concept, so you, there's, that's your framework.

   21. YUYusef45:34

       Okay.

   22. JOJonny45:34

       And then a bun becomes a lamp, and that's how you remember a lamp.

   23. YUYusef45:37

       What's the reason-

   24. JOJonny45:37

       What's the reason for you attaching something visual to it?

   25. YUYusef45:39

       Because memory works on resonance, um, whereas we think it works on just sheer attrition or like repetition.

   26. GUGuest45:46

       Brute force.

   27. YUYusef45:47

       Yeah. Now, even repetition, or even stuff that you think you learn an isolated fact is always hooked onto some existing thing within your structure of your brain. So the way that you have like an electrical circuit, um, or r- r- resonance, so you have like a, a guitar string, if you play a frequency that's the same frequency as that, the guitar string will start to vibrate as well. So, you need the existing thing in your brain, and then the trigger to go and retrieve that.

   28. GUGuest46:17

       Okay.

   29. YUYusef46:17

       Um-

   30. GUGuest46:18

       So just a more efficient way of finding what it is that you're looking for.
5. 1:00:00 – 1:02:06

   Forgot how much I…

   1. JOJonny1:00:00

      "Fuck." Like-

   2. CWChris Williamson1:00:01

      Forgot how much I weighed.

   3. JOJonny1:00:01

      ... breakfast, coffee, can't remember the number.

   4. CWChris Williamson1:00:03

      Mm-hmm.

   5. JOJonny1:00:04

      Scale syncs wirelessly with the cloud phone and it's just logged and graphed and taken care of.

   6. CWChris Williamson1:00:09

      Mm-hmm. So this is a Withings-

   7. JOJonny1:00:11

      Withing- I think they're now owned by Nokia.

   8. CWChris Williamson1:00:13

      Yeah, they are.

   9. JOJonny1:00:13

      You should have got one for free. That's a topic for another ... Is it theme?

   10. CWChris Williamson1:00:17

       (laughs)

   11. YUYusef1:00:17

       Oh, I've got the Withings Suite for free. (laughs)

   12. CWChris Williamson1:00:20

       The suite, you have as well?

   13. YUYusef1:00:21

       There's the watch and the-

   14. CWChris Williamson1:00:21

       Yeah, you got the watch off me.

   15. JOJonny1:00:22

       There's an activ- Oh, I suppose the watch is an activity tracker. So that's the next thing, which is a Fitbit or some kind of fitness watch.

   16. CWChris Williamson1:00:30

       Yeah.

   17. JOJonny1:00:31

       Um, mine that I'm currently wearing doesn't tell the time, but just is just accumulating data-

   18. CWChris Williamson1:00:38

       Mm-hmm.

   19. JOJonny1:00:38

       ... on me just in case I need it. So sleep, activity basically.

   20. CWChris Williamson1:00:42

       Jonny has a watch that doesn't tell the time.

   21. YUYusef1:00:44

       Yeah.

   22. JOJonny1:00:45

       It's ... Yeah, yeah. And actually-

   23. CWChris Williamson1:00:46

       It's really lame.

   24. JOJonny1:00:47

       The ... So the watch that do- this fitness watch made by Fitbit that doesn't tell the time is actually the cheapest and the best one.

   25. CWChris Williamson1:00:53

       Is it?

   26. JOJonny1:00:53

       You can wear it in the shower.

   27. CWChris Williamson1:00:55

       Can you?

   28. JOJonny1:00:55

       You can.

   29. CWChris Williamson1:00:56

       Can you? Do you like to know what you're doing in the shower? Do you like to see what your heart rate changes?

   30. JOJonny1:01:00

       But it means that I ... So the time that I used to ... It doesn't track heart rate. The time-

Episode duration: 1:02:06