Life Hacks 109

Chris Williamson 0:00 It is Life Hacks 109. I am telling you, man-

Yusef 0:07 (laughs)

Chris Williamson 0:07 ... this episode's gonna be sick, yeah?

Jonny 0:09 I don't think mine are better.

Chris Williamson 0:11 Well, mine-

Jonny 0:11 They're more organized.

Chris Williamson 0:12 Mine are fucking mint.

Yusef 0:13 Mine are new.

Jonny 0:14 (laughs)

Chris Williamson 0:15 I have got so many fucking good life hacks here.

Jonny 0:18 So I love sandwiches. I just think sandwiches are God's gift. Youssef's witnessed what I do to sandwiches.

Yusef 0:25 Oh.

Jonny 0:25 So-

Yusef 0:25 Okay, but you would be banned from Pornhub.

Jonny 0:27 (laughs)

Yusef 0:27 What, what, what Johnny does to sandwiches, like it wouldn't even be-

Chris Williamson 0:30 Yogurt to me is a non-savory ketchup.

Jonny 0:32 (laughs)

Yusef 0:33 Mm-hmm.

Chris Williamson 0:36 It's a garnish.

Jonny 0:37 Yeah. That's the closest I've ever felt to, like a, a religious pulling towards a belief, like that yogurt is a, is a savory ketchup.

Chris Williamson 0:45 (laughs)

Yusef 0:45 (laughs)

Jonny 0:47 I, I just have this feeling like I'm being bombarded with media that's just telling me that, like the next 10 years are just gonna be fucking shit.

Chris Williamson 0:57 Ladies and gentlemen, welcome back. I'm joined by none other than Johnny and Youssef from propanefitness.com.

Yusef 1:03 Hello.

Jonny 1:04 Hi again, Youssef.

Chris Williamson 1:04 It is Life Hacks 109: tools, approaches, apps, and products for a productive and efficient life. And this episode is brought to you by The Protein Works. Thank you very much to The Protein Works for sponsoring this episode. We are massive fans of steel shakers. If you haven't transformed your life and your training by moving from plastic to steel, you have to. Much more durable-

Yusef 1:26 Life changing.

Chris Williamson 1:27 Unbelievable.

Yusef 1:28 Mm-hmm.

Chris Williamson 1:28 Um, they're giving away five for free. All that you need to do is share this episode. Post it on your socials, put it in a group chat, however you want to, and then either show me the screenshot by DMing me or tag me in your share, and I'll pick five people to win one of these. And yeah, they'll post them out.

Jonny 1:44 Between us, we've used a lot of protein shakers.

Chris Williamson 1:47 Yeah, and-

Jonny 1:48 Sorry.

Chris Williamson 1:48 But this, you only need one.

Yusef 1:49 A lot of plastic ones.

Chris Williamson 1:49 You only need one.

Yusef 1:50 Oh, it's beautiful. Nothing worse when you leave a plastic protein shaker behind a car seat overnight-

Jonny 1:56 Just in your, like in your gym bag.

Yusef 1:57 ... just somewhere.

Chris Williamson 1:57 I mean, it doesn't fix, the metal protein shaker doesn't fix that problem.

Jonny 2:01 Does it not? How do you wash it?

Yusef 2:03 You can pretty much in it-

Chris Williamson 2:03 It's easier to wash, yeah, 100%.

Yusef 2:04 ... it's, it's gone.

Jonny 2:04 (clears throat)

Chris Williamson 2:05 Um, and it's nice, it catches a little bit of condensation on the out of it when, o- outside of it when it's cool.

Jonny 2:10 So that's what I like the most about it, is you pick it up-

Chris Williamson 2:12 Fucking hell.

Jonny 2:12 ... and it's cold. It just feels cold. And it's, you know, like mid-training session or after a training session, and that's just ... You don't want, like, like lukewarm plastic. You want cold metal.

Chris Williamson 2:20 Oh, man.

Yusef 2:20 The plastic warms it up, doesn't it? It's ... And it, and it tastes of plastic too.

Jonny 2:23 Well, it's also just something, you feel like a, like a kid at nursery drinking out of plastic, don't you?

Yusef 2:26 (laughs)

Chris Williamson 2:27 (laughs)

Jonny 2:27 Those little like red, red cups with your squash in.

Yusef 2:29 The big straw. You get the little bottles of milk, and it was milk, but it like ... You had the milk monitor-

Chris Williamson 2:32 When it was warm, yeah.

Jonny 2:32 ... and they

Jonny 2:33 would come round and ...

Chris Williamson 2:33 So yeah, anyway. If you want to win-

Yusef 2:35 (laughs)

Chris Williamson 2:35 If you want to win one, uh, just share the episode, tag me in the share @chriswillex on all social media.

Jonny 2:41 Don't need your handle.

Chris Williamson 2:41 Oh, also, before I forget, um, people on YouTube, links to everything we're talking about will be in the show notes below. But if you follow the links, you will be supporting the podcast at no extra cost to yourself because we are on the Amazon Affiliate scheme. Thank you. So yeah, onto life hacks. We've prepped quite hard for this episode. So we have got some motherfuckers. I am telling you, man-

Yusef 3:06 (laughs)

Chris Williamson 3:06 ... this episode's gonna be sick, yeah?

Jonny 3:08 I don't think mine are better.

Chris Williamson 3:09 Mine are f- well, mine-

Jonny 3:10 They're more organized.

Chris Williamson 3:11 Mine are fucking mint.

Yusef 3:13 Mine are new.

Chris Williamson 3:14 (laughs)

Jonny 3:14 (laughs)

Chris Williamson 3:15 Yours aren't the same.

Yusef 3:16 So they've been on a course.

Chris Williamson 3:16 Okay, so I'm gonna go first.

Jonny 3:17 We think they're new.

Yusef 3:18 Yeah.

Chris Williamson 3:19 Uh, I am going to go first, and first one is when you take a screenshot on iPhone-

Jonny 3:25 Yeah.

Chris Williamson 3:25 ... the corners of the screen, when the screenshot pops up, you can just press on the screenshot-

Jonny 3:33 Mm-hmm.

Chris Williamson 3:33 ... open it out, and you'll see on the outside, you have the frame where you can pull the crop in.

Jonny 3:39 Yep.

Chris Williamson 3:39 So you can crop naturally from that. So I didn't know that you couldn't just, uh, you didn't just have to go back into photo editor afterwards. Take a screenshot. So do it now. Uh, take a screenshot on your phone, and then if you press on the picture, and then the corners of the image, you can pull down and crop from there. So you can zoom in, you can zoom it to square, you can just take particular areas out of it. So you don't actually need to ... There you go.

Jonny 4:02 I also did a little line by accident.

Chris Williamson 4:04 Oh, you've drawn on it.

Yusef 4:05 (laughs)

Jonny 4:05 But that's okay.

Chris Williamson 4:05 But yeah, I mean, game changer. There we go. Right, Johnny, hot potato.

Jonny 4:09 Hot potato.

Chris Williamson 4:09 Hot potato, my man.

Jonny 4:11 I'm now just gonna undo my screenshot.

Chris Williamson 4:12 Oh, you've wrecked yours then.

Jonny 4:13 This is a banger.

Chris Williamson 4:14 Is it?

Jonny 4:15 Proper banger.

Chris Williamson 4:16 Aw.

Yusef 4:16 Okay.

Jonny 4:16 Well, at least it is for me, so-

Chris Williamson 4:18 Ladies, prepare ...

Jonny 4:20 (laughs)

Chris Williamson 4:20 Is this for ladies?

Jonny 4:21 It's not for ladies.

Chris Williamson 4:22 (laughs)

Jonny 4:22 I mean, it can be-

Chris Williamson 4:23 Oh, okay, cool.

Jonny 4:23 ... if that's what you want. So I-

Chris Williamson 4:24 Why don't you do one for the ladies, Johnny?

Jonny 4:26 'Cause I'm ... No.

Chris Williamson 4:28 (laughs)

Yusef 4:31 (laughs)

Jonny 4:31 (laughs) So I order a lot of coffee shop coffee, okay? And I've come to the conclusion that in my humble and correct opinion, filter coffee is the best thing to order, right? Dean VMD agrees with me, um, or VGD, depending on your preference. So filter coffee. So people order like Americano or whatever. Like if you want a, a coffee with milk, right, order a filter coffee. Now, there are two scenarios when you order a filter coffee. One is that there is filter coffee in the machine. Great, winning, fantastic. The second is that they've run out of filter coffee. What are we to do? Well, what they almost always offer to do is to make you an Americano, which is more expensive for the same price.

Chris Williamson 5:16 Interesting.

Yusef 5:17 Uh-huh. That's why-

Chris Williamson 5:17 So what places-

Jonny 5:18 So just never order an Americano.

Chris Williamson 5:19 What places do a filter coffee?

Jonny 5:22 Starbucks.

Chris Williamson 5:23 Right.

Jonny 5:24 Not Caffe Nero. Pret A Manger, and some Costas.

Chris Williamson 5:28 (laughs)

Jonny 5:28 They're rolling it out in Costa.

Chris Williamson 5:29 Okay.

Yusef 5:30 (laughs)

Chris Williamson 5:30 And Hewsbon Coffee Company will do it as well, right? But they'll always be prepped.

Jonny 5:33 Um, I'm not sure. Do they?

Chris Williamson 5:34 Yeah, I'm pretty certain they will do, yeah.

Jonny 5:35 So just, a filter coffee is the cheapest coffee on the menu, al- al- also almost always the nicest. And if they don't have it, you just get a more expensive coffee for the same price.

Chris Williamson 5:42 Free upsell.

Jonny 5:43 Free upsell.

Chris Williamson 5:44 Awesome, I love it. Youssef?

Yusef 5:46 Very good. Speaking of drinks, I'm heartbroken. I, I brought these guys some kombucha-

Jonny 5:50 Where is it?

Chris Williamson 5:50 Vinegar. Warm vinegar water.

Yusef 5:51 This, this, this stuff which is, um-

Chris Williamson 5:53 Warm vinegar water.

Yusef 5:54 ... fermen- fermented, fermented tea, and I'm seeing three bottles almost full with the lids on.

Jonny 5:57 So, just to be clear, I've drank out of that one. (laughs)

Chris Williamson 6:00 Yeah, as you can see, the seal, the seal on this has been broken, as has mine. But the top has been placed very firmly back on-

Jonny 6:07 (laughs)

Chris Williamson 6:07 ... because this carbonated vinegar piss of, of Satan-

Jonny 6:12 (laughs)

Chris Williamson 6:12 ... is not coming back out of the-

Jonny 6:14 Vinegar piss of Satan. (laughs)

Yusef 6:14 I, I, I bought a big crate of expensive kombucha and I thought, "You know what? I'm gonna, I'm gonna-"

Chris Williamson 6:17 The only saving grace-

Yusef 6:18 "... treat my bars today."

Jonny 6:19 What's the unit? The unit price?

Chris Williamson 6:20 Only s- only saving grace about this entire thing.

Yusef 6:22 (laughs)

Jonny 6:23 Oh.

Chris Williamson 6:23 £3 each. That's £100.

Jonny 6:25 Two pounds.

Chris Williamson 6:26 Two pounds. Two pounds, so like-

Yusef 6:26 Yeah.

Chris Williamson 6:27 ... £70 of kombucha. Only saving grace about this whole thing-

Jonny 6:30 I'm gonna have to drink it now.

Yusef 6:31 (laughs)

Chris Williamson 6:31 ... is-

Yusef 6:32 It's, it's nice.

Chris Williamson 6:32 ... if you have a look right there, that's actually- the Modern Wisdom logo is on the, on the lid of it, um, but

Chris Williamson 6:39 yeah. Okay, so it's not kombucha.

Yusef 6:41 So it's, it's not kombucha but I'm on a gut health kick at the moment. We can, we can talk about that later. At the moment, you've heard us discuss Alfred at length, which is basically a way to get you away from your trackpad, away from your mouse, and fully into your keyboard.

Jonny 6:57 (laughs)

Yusef 6:58 I have gone a step further recently, and there are two apps that I'm using, Vimium and ShortCut. Both of these-

Chris Williamson 7:07 These are so bean, aren't they?

Jonny 7:08 I know, bean hard.

Yusef 7:08 These are very good. So what, what these allow you to do is never need to use the trackpad again. Now, you might think, "Well, it's only a few centimeters away. Why, why wouldn't I use it?" But, um-

Jonny 7:20 GG moves, GG moves.

Yusef 7:20 ... the trackpad, yeah, if your hands are just on the keyboard, you're locked in, you're doing work. You're, you're typing, you're doing stuff, you're focused.

Chris Williamson 7:27 Mm-hmm.

Yusef 7:28 As soon as you start using the trackpad, it always leads down a horrible garden path to naughty-

Chris Williamson 7:33 YouTube videos.

Yusef 7:34 ... YouTube vid- whatever it is, you're just, or scrolling.

Chris Williamson 7:36 Yeah.

Yusef 7:37 So this forces you to... So what, what this does, and it's quicker as well when you use ShortCut and Vimium, these are the same app but one is for, specific to a web browser and one is for the general...

Chris Williamson 7:47 Okay.

Yusef 7:47 In fact, Apple are now bringing out this in the native version of Catalina, the new MacOS in November or October.

Chris Williamson 7:56 Interesting.

Yusef 7:57 So but they're bringing it out specifically for disabled people and voice-activated control, but you can do it with your keyboard. What it does is anything that's possibly clickable on your screen suddenly ha- has a letter assigned to it, a letter or two letters. So you press, like, the special key and it goes boop. And then you just... So like FA is close the thing, BM is minimize this, and CD would be click on this link or whatever.

Chris Williamson 8:21 Okay.

Yusef 8:21 And so suddenly you just... The sensation's incredible because it, it feels like more and more you're just at one with your device, and there's no gaps and faffing around with trying to access what... It- it's the polar opposite to when you ask your, when you see your mum googling something. She's like-

Chris Williamson 8:41 Single finger.

Yusef 8:42 Single finger, and she's typing H-T-T-P, duh, duh, into the Google search bar-

Chris Williamson 8:48 (laughs)

Yusef 8:48 ... and then moves the mouse over.

Chris Williamson 8:50 And she'll capitalize letters by pressing the Caps Lock on and off.

Yusef 8:53 Oh.

Jonny 8:54 Mm-hmm.

Chris Williamson 8:55 Yeah. Yeah.

Jonny 8:55 Do you ever worry that you are breaking your laptop?

Yusef 9:02 It's, it's doing okay.

Chris Williamson 9:02 Well, you've done, you have broken your laptop.

Jonny 9:04 Did you, I'm g- I'm not saying you are.

Yusef 9:05 Yeah.

Jonny 9:05 I'm just saying does it, does it concern... Do you, you ever think-

Yusef 9:08 Mm-hmm.

Jonny 9:08 ... maybe this is a bit much?

Chris Williamson 9:09 These jailbroken apps coming out of Basra.

Jonny 9:12 (laughs)

Yusef 9:12 I see-

Chris Williamson 9:12 Uh, Basra (laughs) .

Yusef 9:14 It's not a system tweak, so it's not, it's not a jailb- there, there are some that I, I've been like, "Oh, I'd love that, but I don't want to jailbreak it."

Chris Williamson 9:20 Didn't you, um, didn't you use the migration assistant to back up your, to, to restore your new laptop from your old laptop and your new laptop inherited some of the problems that your old laptop had?

Yusef 9:30 Yeah, it did.

Chris Williamson 9:31 So there is something patha-

Yusef 9:33 (laughs)

Chris Williamson 9:33 There's something chronic and pathological about your last la- laptop-

Yusef 9:36 There was.

Chris Williamson 9:36 ... which has now been passed down.

Yusef 9:38 None of those things make it to life hacks. They're, they're all in-

Chris Williamson 9:41 (laughs)

Yusef 9:41 They're all in the experimental phase, don't worry. Vimium and ShortCut are safe.

Jonny 9:44 The trouble is though, we don't know what those things are, do we?

Yusef 9:47 Yeah, but we, we don't need to worry about them at-

Chris Williamson 9:48 So we may step on-

Jonny 9:49 (laughs)

Chris Williamson 9:50 ... because what if that thing-

Yusef 9:51 Mm-hmm.

Chris Williamson 9:52 ... is Alfred? That would be the biggest nasty twit, twit plot twist, wouldn't it? They've just, they've just released

Chris Williamson 9:58 4.0. So Vimium, V-I-M-E-U-M?

Jonny 10:01 Not working apparently, so I'm told. I've been told to wait for 4.0 Alfred.

Yusef 10:04 Yeah.

Chris Williamson 10:04 V-I-M-E-U-M?

Yusef 10:06 V-I-M-I-U-M.

Chris Williamson 10:07 I-U-M, and ShortCut.

Yusef 10:09 Yeah, so these are tools that are designed for coders and programmers who just, they just have their lives correct. They've just got it right, yeah.

Chris Williamson 10:17 It's a good way to look, like, um, designing for the extremes often means that when you dial that back it's, it's still effective, right? We all want a little bit more efficiency.

Jonny 10:25 Yeah, it's like Formula 1, isn't it?

Chris Williamson 10:26 Yeah, sure. Uh, okay, so, um, hold on to the bottom of the steering wheel in a crash.

Yusef 10:33 Ooh.

Chris Williamson 10:33 This is something that's taken from NASCAR drivers. So I was listening to a Joe Rogan podcast from maybe a year ago, and he was talking to a very famous NASCAR driver, his dad had been a NASCAR driver and this, that, and the other, actually talking about concussion for quite a while 'cause they suffer with it super bad. These, they're s- absolutely locked into these cars, right? The seat's molded around them essentially, and their 25-point harness and all this stuff. Uh, but yeah, so they were talking about the fact that he rolled his truck, um, remembering this guy essentially crashes cars for a living. Um, and he rolled his truck just on normal streets. So he's driving along, like, I think it was Christmas Day perhaps even, going to his, like, family's house or something like that. Rolled his truck on some ice. And as the car's rolling, he forgot the first rule, as far as he was concerned, of being in a spinning car, which is hold the bottom of the steering wheel and his arms... As soon as you start to spin, your arms will go...

Jonny 11:30 Yeah.

Chris Williamson 11:30 It'll be like the Team America signal, you know?

Jonny 11:33 Mm-hmm.

Yusef 11:33 (laughs)

Jonny 11:33 The panic signal, yeah.

Chris Williamson 11:34 Yeah. So your arms will just start flailing everywhere, and he was saying he had the window open, so he had his, uh, the, uh, window of his big truck open. Car starts rolling, like sausage rolling sideways, and his arm goes out of the window-

Jonny 11:47 Whoa.

Chris Williamson 11:47 ... out of the open window and then he pulls it back in just before the car lands on that side-So, you gotta think, if this car's spinning around and your arms are flailing everywhere, the chance of your arm getting crushed-

Yusef 11:58 Probably.

Chris Williamson 11:59 ... pretty high. Holding onto the bottom of the steering wheel, so gripping the bottom like that.

Yusef 12:03 Reverse grip bench press.

Jonny 12:03 Yeah.

Chris Williamson 12:03 Reverse grip bench press, yeah. I mean, you could go mixed grip, but, um, you know-

Jonny 12:07 Ooh.

Chris Williamson 12:07 ... it's a short, short endurance. But yeah, holding the bottom apparently locks all your organs in a lot more, keeps your arms in tight.

Jonny 12:13 Yeah.

Chris Williamson 12:14 Very secure.

Jonny 12:15 You feel very, you feel very safe.

Chris Williamson 12:15 Crazy secure. So practice it now. If you're listening at home.

Jonny 12:17 I'm worried I'll tear a bicep.

Chris Williamson 12:19 List- Listening at home, just imagine-

Yusef 12:20 Better than arm out the window.

Chris Williamson 12:21 Hold on to the bottom of the steering wheel. Or if you're driving, just try it now. Hold on to the bottom of the steering wheel. Feel how s- secure you feel.

Jonny 12:26 Within the confines of driving safely on the road.

Chris Williamson 12:29 Yeah, still. I mean, 10 and two for the most part, but if you're stationary you can go kind of like a half five and a half six.

Yusef 12:35 Just in case there's a crash.

Chris Williamson 12:36 Yeah.

Jonny 12:37 Yeah. (laughs)

Yusef 12:38 (laughs)

Jonny 12:38 'Cause truly then, also always drive like that.

Chris Williamson 12:41 Different.

Jonny 12:42 Just in case. Then you're always ready. The trouble is, a guy who crashes professionally for a living has the, the moment of clarity in a collision to go, "Fuck, I'm not sure -

Chris Williamson 12:51 If you think about it now, like I was, I was considering this the other day. You're totally right, like you need to drill holding onto the bottom of the steering wheel.

Jonny 12:57 Yeah. (laughs)

Chris Williamson 12:57 Which means th- being in lots of car crashes.

Jonny 12:59 Yeah.

Chris Williamson 13:00 Which is obviously inadvisable. However, I've thought, like, if I was ever in a car crash, I think after a m- a, maybe a second of spinning, I'd be like, "Right, fuck."

Jonny 13:10 Yeah.

Chris Williamson 13:10 Hold the bottom of the steering wheel.

Jonny 13:11 I am in an accident. I am having an accident.

Chris Williamson 13:13 Holy fucking shit, yeah.

Jonny 13:14 Yeah.

Chris Williamson 13:15 Uh, if anyone's got any advice about how to brace and stuff. Like, so I've been in a couple of car crashes where I've known the impact was coming, and I don't know the, uh, theory behind whether or not you should brace, relax, do whatever. Like, I don't know that. So if anyone knows, tell us. Um...

Jonny 13:33 You should put the, the clip of the Calista Retina Fighter Jet video.

Chris Williamson 13:37 (laughs)

Yusef 13:37 That's brilliant.

Jonny 13:39 Just go full Val Salva, like full ab tension. Yep!

Chris Williamson 13:43 (laughs) Yeah.

Jonny 13:44 But yeah, I know what you mean, like, are you more likely to-

Chris Williamson 13:46 To injure yourself.

Jonny 13:47 ... do a mischief?

Chris Williamson 13:48 Yeah.

Jonny 13:48 Because you're sort of like ripping ab or something. (laughs)

Chris Williamson 13:50 Yeah, yeah, yeah. Have a hu- like hernia, nice.

Jonny 13:53 They, they tested, um... Did you ever see that thing on Channel 4 where they crashed a plane? Like they crashed a real plane into the desert, but they had loads of crash dummies in it, and they split tested, brilliant. Split tested sitting upright or sitting in a brace position.

Chris Williamson 14:06 Yeah.

Jonny 14:07 If you sit upright, you hit the seat, concuss yourself, and you just boom, while you're concussed and don't know what's happening.

Chris Williamson 14:14 Oh.

Jonny 14:15 If you brace, you snap your ankles, but you're conscious.

Chris Williamson 14:19 Why'd you snap your ankles?

Jonny 14:20 Because of the, the force goes down through your ankles.

Chris Williamson 14:22 Ah.

Jonny 14:23 You crack.

Chris Williamson 14:23 (laughs)

Jonny 14:24 So-

Yusef 14:24 You'd have to get like half in.

Jonny 14:25 ... conscious, but can't get out the plane.

Chris Williamson 14:27 Motherfucker.

Jonny 14:27 Swings and roundabouts.

Chris Williamson 14:28 You know what you need there? A lot of upper body strength. Shakes a big bench. (laughs)

Jonny 14:32 Just do... (laughs)

Yusef 14:33 So, uh-

Jonny 14:33 Just do... Well see, you're crashing like,

Jonny 14:35 rip the seat out in front of you, (laughs) but you're fine.

Chris Williamson 14:37 Yeah.

Jonny 14:37 Yeah.

Yusef 14:38 So quick fact about that, that makes me really furious is, um, there, there was a recent plane crash where I can't remember where it was, but the, the plane landed in some water, it was on fire. People at the front managed to get out. People at the back didn't get out in time and died. It was in the news like-

Chris Williamson 14:55 Okay.

Yusef 14:56 ... a few weeks ago. Um, and the reason that the people at the back couldn't get out is because the people at the front were trying to take their luggage off the planes.

Jonny 15:02 Oh, my God.

Chris Williamson 15:03 Jesus fucking Christ.

Jonny 15:04 Oh my God.

Yusef 15:05 Like, ugh, it makes me so angry. But, um, I don't know what the, uh, moral of that story is.

Jonny 15:09 "Excuse me, mate. I've just got me duty free. In the back I've got, uh, uh, I've got a, a, a 200 sleeve of Benson Hedges. Uh, menthol."

Yusef 15:18 In the sea. Like it's gonna be in the sea in a second.

Jonny 15:20 (laughs)

Yusef 15:21 So...

Jonny 15:21 The thing that worries me the most about situations like that is not me, it's the people I'm with.

Yusef 15:27 Yeah.

Jonny 15:27 Because I feel like all I would do in practice is just-

Chris Williamson 15:30 Push.

Jonny 15:31 Yeah.

Chris Williamson 15:31 Very hard.

Yusef 15:31 (laughs)

Jonny 15:32 Just (laughs) I mean like angle down and then go, but like-

Chris Williamson 15:34 Do you know what you're, do you know what you're really good at doing?

Jonny 15:37 Pushing?

Chris Williamson 15:37 (laughs)

Yusef 15:38 (laughs) And pulling.

Jonny 15:40 Technically a dead lift's a push if you think about it.

Chris Williamson 15:42 Push the floor away.

Jonny 15:44 Push away.

Yusef 15:44 I mean, as far as the IPF, like...

Jonny 15:46 Yeah, yeah, yeah. No, yeah.

Yusef 15:47 If, if you go for a push pull competition.

Jonny 15:49 Ah, yes, yeah.

Yusef 15:49 But then, but then I suppose you could say the bench press is a, is a pull. (laughs)

Chris Williamson 15:54 Ten minutes for us here. Right, Johnny, you're up.

Jonny 15:56 This is a, a, a change in tack but, uh, (laughs) get a toastie machine.

Yusef 16:02 Mm.

Chris Williamson 16:03 Oh, okay, yeah, yeah, yeah.

Jonny 16:04 So-

Chris Williamson 16:04 Like a George Foreman for bread.

Jonny 16:06 For bread. So I love sandwiches. I just think sandwiches are God's gift of food-

Yusef 16:13 And half thickness bagels as well.

Jonny 16:14 You... And half thickness bagels. You just witnessed what I do to sandwiches.

Yusef 16:18 Oh, it's, it's-

Jonny 16:19 They don't stand much of a chance.

Yusef 16:20 It, like it-

Chris Williamson 16:20 So-

Yusef 16:21 ... it would be banned from PornHub.

Jonny 16:22 (laughs)

Yusef 16:23 What, what, what Johnny does to sandwiches, like it wouldn't even be-

Chris Williamson 16:26 Aryan hunk destroys double-

Jonny 16:28 Destroys baguette. (laughs)

Chris Williamson 16:28 ... double wide cookie. (laughs)

Jonny 16:33 (laughs) But so, 'cause you, you think like

Jonny 16:35 toast and sandwich, like that's something that's reserved for, you know, if you're in a, somewhere that, that makes them. But I can have it at home. What, I mean, what... Think how boundless-

Chris Williamson 16:44 That's the joy of this. Okay.

Jonny 16:45 ... your fun can be.

Chris Williamson 16:45 So I want a couple of bits of info from you here.

Jonny 16:48 Okay.

Chris Williamson 16:48 I want the toastie machine that you use, and I want-

Jonny 16:51 Okay, so that is important.

Chris Williamson 16:51 I want your top two toastie recipes, including prep.

Jonny 16:55 Okay. So the first toastie machine I bought shorted the circuitry in the house.

Chris Williamson 17:00 Sounds like a good toastie.

Jonny 17:01 So-

Chris Williamson 17:01 I want that toastie.

Yusef 17:02 (laughs)

Jonny 17:02 Well, so the, so the, so the thing is, so you'll think, you'll look at the toastie machine lineup and they're always in like... 'cause they're not very common 'cause not many people have them.

Chris Williamson 17:08 Mm.

Jonny 17:09 They're always in the corner of the shop and there'll be like a 15 quid one-

Chris Williamson 17:12 Mm-hmm.

Jonny 17:12 ... a 30 quid one, and then like a 95 quid one. So you look at the 95 quid one and you think like, "It's just fucking toasted bread."

Chris Williamson 17:19 Yeah.

Jonny 17:19 Like it's hot bread with bits in.

Yusef 17:21 Did you get the 95 quid one?

Jonny 17:22 No, no, I got the, I got the cheapest one.

Yusef 17:23 Okay.

Jonny 17:24 You'd be proud of me.

Chris Williamson 17:24 Okay.

Jonny 17:24 I got, I got the cheapest one.

Chris Williamson 17:26 Yeah.

Yusef 17:26 The one that progressively-

Jonny 17:26 Shorted the house. (laughs)

Chris Williamson 17:28 What the fuck? You take it back.

Jonny 17:29 And you, and you think like-

Chris Williamson 17:30 This is above the mid-range.

Jonny 17:31 ... Argos. I bet Argos have loads.

Yusef 17:33 Ooh.

Jonny 17:33 It was Argos.

Yusef 17:34 Ah.

Jonny 17:35 Yeah.

Chris Williamson 17:36 Isn't that like the first thing you think of when, when you think about it?

Yusef 17:39 The standard like kitchen appliances.

Jonny 17:39 When you think about it, I need to get a like basic kitchen appliance, Argos.

Chris Williamson 17:41 Argos.

Yusef 17:42 I, I always go for the mid-range kit- kitchen appliance more than anything.

Chris Williamson 17:44 Right.

Jonny 17:44 Well, so that's the lesson. Go for the mid-range one.

Chris Williamson 17:46 Yeah.

Jonny 17:47 Um, the interesting thing about it is you have to butter the bread from the outside.

Yusef 17:53 Ah, yeah.

Jonny 17:54 So you can't butter the inside of the sandwich.

Chris Williamson 17:56 Why? What happens there?

Jonny 17:56 So, well, I mean, you can, but it would just melt.

Yusef 17:59 'Cause it would, it's, it's moist on the outside and it'll stick to the thing, so you've got to create like a film, a-

Chris Williamson 18:03 You need to lubricate the outside of the sandwich.

Jonny 18:04 The biggest problem, the biggest problem with

Jonny 18:05 a toasty machine is the bread sticking to the hot plate. So you-

Yusef 18:09 Could you use oil spray in the surface of the...

Jonny 18:11 You could. You, you could buy it as nice-

Chris Williamson 18:13 Then you could have oily bread.

Yusef 18:13 Yeah.

Jonny 18:14 'Cause it, what makes the toasty-

Chris Williamson 18:16 Oh, I've just got a new one.

Jonny 18:17 ... like nice and, and browned and golden is, is the butter.

Yusef 18:20 Is... Ah, yeah.

Jonny 18:21 Um, fillings, I've found so far, actually, the more creative you are with this, it just comes back to bite you. Like, there is a reason why a ham and cheese toasty is so highly circulated.

Yusef 18:33 What were some failed fillings that you've tried?

Jonny 18:35 So don't add anything, like any sauce stuff at all.

Yusef 18:39 I imagine mayonnaise would be awful.

Jonny 18:40 Oh, 'cause it, it just goes, it like separates into its component parts, so...

Chris Williamson 18:44 (laughs) Egg in oil.

Jonny 18:44 Yeah. (laughs)

Chris Williamson 18:45 Is it like refining oil?

Yusef 18:46 (laughs)

Jonny 18:46 Yeah, it's minging. And like obviously no, like, tomato and things like that.

Chris Williamson 18:50 Tomato.

Yusef 18:51 Tomato.

Jonny 18:51 Because... So the other thing, eh, tomato, you've got to really clamp down on it. So you put the, you put the thing, you put the bread in-

Chris Williamson 18:57 Again, what is it? What's the solution? Push? Big push.

Jonny 18:59 Well, yeah. Well, a- actually, it's a pinch.

Chris Williamson 19:02 No, get on top of it and... (laughs)

Jonny 19:03 No, no. Well, you'll snap it. No, no, they're not... So you put the bread in-

Chris Williamson 19:07 Yeah.

Jonny 19:07 ... and you, you, you, you do the thing like what I do with most things that you think might require a bit of force but you don't want to break it. So you go like...

Chris Williamson 19:14 (laughs) Just feel it, your tension-

Jonny 19:16 Okay. (laughs)

Chris Williamson 19:16 ... feel the tension in it.

Jonny 19:17 There's quite a bit of... 'Cause obviously I, I overfill them, that's why. So I put too much filling in.

Yusef 19:21 Then you go, "Dah!" (laughs)

Jonny 19:22 It's... (laughs)

Yusef 19:24 (laughs)

Chris Williamson 19:24 (laughs)

Jonny 19:24 So then I'm like, I like grab it and I'm like... You squeeze it once, you're like, "No, it's not gonna close." And you, and then you think, "Well, I could re- remove filling." That's not an option.

Chris Williamson 19:35 (laughs)

Jonny 19:37 No.

Yusef 19:37 (laughs)

Chris Williamson 19:37 (laughs)

Jonny 19:37 You manage to get the clip on. Turn it on, you're like... House in jo- success. And then they're, the, their own, the level of advancement they have is two lights, green and red, right? So...

Yusef 19:48 What? (laughs)

Jonny 19:49 So there's, there's no-

Yusef 19:50 The '95 one will have a full rainbow on it.

Jonny 19:51 Well, it's, exactly. So this one has, there's no dials.

Yusef 19:54 (laughs)

Jonny 19:54 There's no... There's an on switch and then a green light and a red light, and somehow they've decided that they know the time for all toasties to be toasted. So like-

Chris Williamson 20:05 Universal toastie maker.

Jonny 20:06 The universal toastie time. So the light's red and then it goes green. But because it's like, it'll be like, I want to say like a minute and 45 seconds, you get a bit distracted. And then you look at it and realize-

Chris Williamson 20:18 There's no sound?

Jonny 20:18 No.

Chris Williamson 20:19 No buzzer?

Jonny 20:19 No, no. There's no, no notification.

Chris Williamson 20:20 No auto-off?

Jonny 20:21 You have to literally stare at it till you, you're like-

Chris Williamson 20:23 This is so fucking primitive. (laughs)

Jonny 20:25 And then, and then you loo- you're looking and it's, it's like been green for 30 seconds and it's like... But it's like bubbling out the side, cheese is going all over the place. But yeah, ham and cheese.

Yusef 20:34 This sounds like a rule.

Chris Williamson 20:34 What ham? What cheese?

Jonny 20:35 I'm trying to deviate. Wafer thin ham. I quite like, um, leerdammer cheese. Have you had, had that before?

Chris Williamson 20:41 Is that the stuff with the holes in?

Jonny 20:42 Yeah.

Chris Williamson 20:42 Yeah, yeah, yeah.

Jonny 20:43 It's a bit sweet, bit nutty I would think.

Chris Williamson 20:44 Yellow, yellow, um, packaging?

Jonny 20:46 Yeah.

Chris Williamson 20:47 Yep.

Jonny 20:47 Um, but fucking delicious.

Chris Williamson 20:49 What

Chris Williamson 20:50 toastie machine? 'Cause I'm gonna have to link this on Amazon.

Jonny 20:51 I think it's, I think it's Breville. See, from your description-

Chris Williamson 20:55 Yeah. Breville sandwich maker sounds like a legitimate...

Yusef 20:57 From your description, I don't know if I would buy that model.

Jonny 21:01 It's just too much of a jump.

Yusef 21:02 I'd be more for one with a buzz or a, a... like my egg boiler-

Jonny 21:06 No, it hasn't buzzed.

Yusef 21:06 ... shouts at me when it, when it's done.

Jonny 21:08 I think that's because that's quite important that it, but it does that though.

Yusef 21:11 I think no more than... 'Cause nothing can go on fire, it just-

Jonny 21:14 It just ruins the egg. Like, if, if you, if you toast a toastie slightly too long, you get a bit, you, the, the bread's a bit browned.

Chris Williamson 21:20 Mm-hmm.

Yusef 21:20 But wouldn't... But if you left it for ages, wouldn't the bread go on fire eventually?

Jonny 21:23 Oh, you're a twat if you leave it for ages. That's like if you, if you leave the oven on for too long.

Yusef 21:26 Well, that's true.

Jonny 21:27 There's no, there's no alarm on the oven. But, so I... Like, they're brilliant. They're really cheap and i- if you are, like, looking for something to have, like if you'll have sandwiches in the house, just have toasties for God's sake, like-

Chris Williamson 21:38 It's a good point, man. I had, last week I had a refeed day and I was walking through ASDA.

Jonny 21:43 (laughs)

Chris Williamson 21:44 Looked, looked, but I-

Yusef 21:44 Bought a birthday cake?

Chris Williamson 21:45 ... and saw... Didn't buy a birthday cake.

Jonny 21:46 You always have birthday cake, don't you?

Chris Williamson 21:48 No, not a birthday cake.

Yusef 21:49 (laughs)

Chris Williamson 21:49 Um, and saw some extra large crumpets.

Jonny 21:53 Ooh.

Chris Williamson 21:54 Mate, I love a good crumpet.

Yusef 21:55 How, how big?

Chris Williamson 21:56 Like...

Jonny 21:56 They're like, they're like this, aren't they?

Chris Williamson 21:57 Yeah, pretty big. Like almost-

Jonny 21:59 Like a plate.

Chris Williamson 21:59 Almost-

Yusef 21:59 How do you eat it?

Chris Williamson 21:59 So I... Well-

Yusef 22:00 Knife and fork. (laughs)

Jonny 22:01 (laughs)

Yusef 22:02 Crispy.

Chris Williamson 22:02 So the way, the way that I toasted mine was, um, I had to put it in and then take the f- both of them in, then take the full things out, rotate 180 degrees, then put them back in and do the other side.

Yusef 22:15 Oh.

Chris Williamson 22:15 But then what I chose to do was have an extra thick single side of butter and just put one on top of the other.

Jonny 22:24 Nice.

Chris Williamson 22:24 Ah.

Jonny 22:24 Delicious.

Chris Williamson 22:25 'Cause both ends... Obviously the outside of a t- of a crumpet is the crustiest bit, right? Not the-

Jonny 22:30 Yeah, and then it's soft and gooey in the inside.

Chris Williamson 22:31 Yeah. I put each two outsides, shit loads of butter, really salty butter. Oh my God.

Jonny 22:38 See-

Chris Williamson 22:38 Ugh.

Jonny 22:38 ... the downside of a toastie machine is it can only be used for toasties because of, it, the, the plates are shaped like-

Chris Williamson 22:44 A toastie.

Jonny 22:44 ... they're like crimps.

Chris Williamson 22:45 Yeah, yeah, yeah, I see.

Jonny 22:46 Crimps a bit of bread, you know, like an A4 bit of bread into-

Chris Williamson 22:48 (laughs)

Jonny 22:49 ... into two... (laughs) You know what I mean, though, don't you?

Chris Williamson 22:51 Yeah, yeah, yeah.

Jonny 22:51 You know exactly what I mean. Like A4 white Warburtons bread into two-

Chris Williamson 22:56 Mm-hmm. Best of both.

Jonny 22:57 So I, I don't... See, I use actually, this is another tip, don't for fuck's sake use normal bread.

Chris Williamson 23:03 Oh, God.

Yusef 23:04 Okay.

Jonny 23:04 'Cause it's too thick. You need to buy-

Chris Williamson 23:07 Thin crust.

Jonny 23:07 So just get like, uh, um, supermarket own brand toastie bread.

Chris Williamson 23:12 Oh, okay.

Jonny 23:12 Thinner, and it compresses more.

Yusef 23:14 Interesting.

Jonny 23:14 There is a best practice.

Yusef 23:15 I always wondered why toastie bread is called toastie bread.

Jonny 23:17 Mm-hmm. It, there's more-

Yusef 23:18 Or you get Danish as well, where it's like-

Jonny 23:20 Oh, that, where-

Yusef 23:20 ... 10 calories per slice. (laughs)

Chris Williamson 23:21 Where like you lick it and it dissolves on your tongue.

Yusef 23:23 (laughs)

Chris Williamson 23:24 They're good though, init.

Yusef 23:25 So it's interesting about, you said about like the three price ranges, 'cause I do think that applies to all kitchen appliances and I've got-

Jonny 23:30 (laughs)

Yusef 23:30 ... I have a pressure cooker. In fact, have we discussed this on previous life hacks?

Chris Williamson 23:34 Yes.

Jonny 23:34 Yeah.

Yusef 23:34 Okay, so you'll have known that my, I went from rice cooker to pressure cooker, £100, instant pot. There is one for about £2,000 that you can get.

Jonny 23:42 Oh, Jesus fucking Christ.

Chris Williamson 23:44 Oh, God. Does it come with a chef?

Yusef 23:45 Yeah, I, I feel like it's, it, it's like super-

Chris Williamson 23:48 There's a glory hole, isn't there?

Yusef 23:49 There, there mu- Yeah, there must be some-

Jonny 23:51 (laughs)

Yusef 23:51 ... some business going on there, but-

Jonny 23:53 Removes the keratin.

Chris Williamson 23:54 Penis cooker.

Yusef 23:55 (laughs) So, today, my life hack is something that I think the three of us need to start doing.

Chris Williamson 24:04 Oh, God. Okay.

Yusef 24:04 Which is-

Chris Williamson 24:05 Is this counseling? Is someone gonna have a pillow?

Yusef 24:07 No, so-

Jonny 24:07 I'd be up for, I'd be up for that.

Chris Williamson 24:09 Counseling?

Jonny 24:09 Well, like not ... less of the-

Yusef 24:12 Our coach, yeah, o- our coach was like, "Everyone needs to do counseling at some point."

Chris Williamson 24:16 Therapy.

Yusef 24:16 But, um, Doodle Poll. So-

Chris Williamson 24:20 Oh.

Yusef 24:21 Yeah. (laughs)

Jonny 24:22 What is it?

Yusef 24:23 This is, this is when you-

Chris Williamson 24:24 Say the word again?

Yusef 24:25 This is when you ... Doodle Poll. This is when you've got-

Chris Williamson 24:26 Yes.

Yusef 24:27 ... you've got, between three people, you're all like, "Oh, we need to do a thing on Tuesday." "Oh no, I can't, I can't do Tuesday." "But I can do Tuesday morning." "No, I can't 'cause I've got ... Okay, how about Thursday?" "I've said, man, I can't do Thurs-" And you end up having this like long conversation to try and organize a date. Whereas Doodle Poll gets ... you, you all get sent out a list of times. You tick the ones that you can do, and then it collates and finds the overlaps and it says-

Chris Williamson 24:56 Like Calendly.

Yusef 24:59 Similar to ... so Calendly's like a booking service for two people.

Chris Williamson 25:02 Yeah.

Yusef 25:03 Whereas Doodle Poll, if you're like organizing a stag do or something.

Jonny 25:05 So I used it for, for a stag do to organize, yeah.

Chris Williamson 25:08 Did you? Epic. That is awesome. Is there a referral code? Is it free?

Yusef 25:11 It's free.

Jonny 25:12 It's free up to like a certain number of-

Yusef 25:14 Oh, okay.

Jonny 25:14 ... users or

Jonny 25:15 something. Yeah.

Chris Williamson 25:15 Okay. Just make ... and then just make a new email?

Jonny 25:17 Yeah.

Chris Williamson 25:18 That's awesome. That's a fucking really good one.

Jonny 25:20 It's a good service.

Chris Williamson 25:21 Right. Uh, ooh, right. Oh well, this one, this one's a fucking game changer if you don't know about it. Um, share ... auto-share your Instagram story to your Facebook story. This is the most free gains that I'm ever gonna give you on life hacks, right? It's ... the equivalent free gains is wearing knee sleeves to squat.

Jonny 25:43 Getting a belt.

Chris Williamson 25:44 Um, so-

Jonny 25:44 Get any belt.

Chris Williamson 25:45 If you are on your phone, if you don't know what I'm talking about, go on your phone, go onto Instagram, swipe, uh, right so that you open up your Instagram story. Little button at the bottom that is, uh, story settings, setting story settings, and then scroll right to the bottom and there's just a little nonchalant toggle that says share story to Facebook. That allows you to automatically share whatever you put on your Instagram story on your Facebook story. And no one, no one actually looks after their Facebook story, because who gives a fuck about Facebook stories?

Jonny 26:20 (laughs)

Chris Williamson 26:20 However, I have about 15,000 followers b- between friends and followers on mine, and I'm getting just over 1,000 views on Facebook.

Yusef 26:31 'Cause Facebook are desperate for the Open race, so-

Chris Williamson 26:33 They need it, yeah, so they're drive, they're driving it really hard. And it'll auto pull through polls. So if you put a poll on Instagram, it'll-

Jonny 26:42 It's on Facebook.

Chris Williamson 26:42 It, it bring the, um, ability across. One thing it doesn't do, which is slightly frustrating, especially for what a lot of people in marketing will do, is it doesn't transfer across swipe ups because you can't swipe up on Facebook to go to a link, which is a little bit annoying. So a lot of the time I'll be like, "Here's my new podcast," or whatever.

Jonny 26:56 Is it like clickable or-

Chris Williamson 26:57 No.

Jonny 26:57 ... or is it just-

Chris Williamson 26:58 Just doesn't exist. It literally just got this thing at the bottom.

Jonny 27:00 That's stupid.

Chris Williamson 27:01 Yeah, bit irritating. But some of the stuff works, like some of the polls work and some of the questions work and things. But it is the freest gains you're ever gonna get, and you can share if you've, if you're on a business account, maybe if you're on a personal, but I doubt it. If you're on a business account, you can share it to a fan page. So our lads that are looking after our club nights, they'll be going around taking Instagram stories and stuff like that. But our fan pages are massive, all club night fan pages are massive 'cause it's where the albums get uploaded too. And we're finding that we're matching our Facebook, uh, Instagram reach on Facebook, um, just through the stories. And it ... you're already doing it.

Chris Williamson 27:35 You're already recording the content, and you ... once you've pressed that button once, free gains, man. A game changer. Game changer. Johnny.

Jonny 27:45 So I have one that is ... that will upset people. So I'm going to do this one initially, then I'll do a proper one.

Yusef 27:51 Who's it gonna upset? Us, or the listeners?

Jonny 27:52 I think so ... it's a shit thing to do. It's a shit thing to do. And it ... I think it'll upset people, especially people who care about the environment.

Chris Williamson 27:59 Okay. Okay. Here we go.

Yusef 28:02 (laughs)

Jonny 28:02 (laughs) Jesus. So-

Chris Williamson 28:04 Strap yourself in ladies and gentlemen.

Jonny 28:05 ... this, this works. I've tested that it works. I, I, I ob- I've observed it happen.

Chris Williamson 28:09 Punch a cat.

Jonny 28:10 No, not punch a cat.

Chris Williamson 28:12 (laughs)

Jonny 28:12 Strangle a dolphin. No.

Chris Williamson 28:13 (laughs)

Jonny 28:14 Uh, put your thumb in a dolphin's blowhole. No.

Chris Williamson 28:17 (laughs)

Jonny 28:17 Um, so-

Chris Williamson 28:18 I bet there's ... I bet they've got sufficient room. I bet your thumb doesn't have enough girth to get in a blowhole. I bet it rattles.

Jonny 28:22 You'd probably need to ...

Chris Williamson 28:24 Imagine if you just-

Yusef 28:25 It would also be really hard to strangle one.

Jonny 28:26 Yeah, although I feel like it could probably *******.

Yusef 28:28 If you, like try to blow up a hot water bottle and if you, if you let, if you let go for a minute, it blows up, yeah.

Jonny 28:35 Hot water? (laughs)

Yusef 28:35 Well-

Chris Williamson 28:35 Really? (laughs) Oh God.

Jonny 28:36 I'm gonna have to brace that.

Chris Williamson 28:37 (laughs) Oh, shit. I don't ... I've, I've never thought of that before.

Yusef 28:39 'Cause there's so, so much resistance in them, like-

Jonny 28:41 Yeah.

Yusef 28:42 Um, but yeah, strangling a dolphin will also be quite hard, I think.

Chris Williamson 28:44 Difficult, yeah.

Jonny 28:45 (laughs)

Chris Williamson 28:45 You can't get it into-

Yusef 28:46 Where's its neck?

Chris Williamson 28:47 You c- well-

Jonny 28:47 Well, it's all neck, isn't it? (laughs)

Yusef 28:49 It's entire n- we just discussed this about sharks, didn't we? Yeah, yeah.

Jonny 28:51 A big neck with fin. (laughs)

Chris Williamson 28:51 A big muscly neck.

Jonny 28:52 You're squeezing a big muscle.

Chris Williamson 28:53 You can't get it in a, like a full nelson or a half nelson.

Jonny 28:56 (laughs)

Chris Williamson 28:58 (laughs)

Jonny 28:59 I remember I had a, a teacher at school that used to argue that everybody has their price for everything, and he was adamant.

Yusef 29:05 (laughs)

Jonny 29:05 And someone went, "I disagree." (laughs)

Yusef 29:07 Who was that?

Jonny 29:12 I'll not say.

Yusef 29:13 Okay.

Jonny 29:13 But I bet you can guess.

Yusef 29:14 Okay. Can you do the voice?

Jonny 29:16 (laughs) Right, okay. So he went, "Everyone has their price." Um, and someone went, "No," like, "I wouldn't, I w- I wouldn't kill a puppy." And he went, "I bet you would. I bet you would." You know who? Who?

Yusef 29:27 (laughs)

Chris Williamson 29:29 (laughs)

Jonny 29:29 "10 million. 10 million." And then it was like ... and he was like, "Would you strangle a dolphin? Would you kill a dolphin? Bet you would. Bet you ... 100 million. Told you." Right? (laughs)

Chris Williamson 29:38 Just bullying children. (laughs)

Jonny 29:41 It was ... we were like in six, four. Still children.

Yusef 29:43 I fully agree with him. Everyone has their price for anything.

Jonny 29:47 Going down a, a, a potential-

Yusef 29:49 Anyway, to your, to your life hack.

Jonny 29:50 So you know how when you c- uh, are in Sainsbury's, right? And you're getting something and you go to the till-... but not self-service. Go to the till and there's someone processing your shopping for you. And they say, "Would you like a bag?" And you say, "Yes." And then they say, "That'll be 5P. Is that okay?" And you go, "Yes." If you want to (laughs) avoid the 5P charge, so this is what it is, dick move, is what you do is you wait for them to process the payment and then you say, "Oh, can I have a bag please?" And they'll give you one for free. And they won't then set up a new transaction to process the 5P because the processing fee would just erode the 5P anyway.

Yusef 30:36 Ah.

Chris Williamson 30:36 What, and they, they, they understand the backend processing fees-

Jonny 30:40 Well, no.

Chris Williamson 30:40 ... are sufficiently high?

Jonny 30:41 No. But, like, they're not gonna-

Yusef 30:42 It'd be a trickle down (overlapping conversation)

Jonny 30:43 There's a, there's a customer waiting-

Yusef 30:44 ... thing where you said, like-

Jonny 30:44 Right. There's a customer waiting and you, you, or you're about to leave, you're about, and you're like, "Process."

Chris Williamson 30:50 This isn't a, uh, this isn't a, like, 10:00 PM on a Monday tactic, is it when there's 10 checkout operators-

Jonny 30:55 Oh, no. You need to be-

Chris Williamson 30:55 ... just for you?

Jonny 30:56 Like, it, during normal busy times.

Yusef 30:59 It depends if there's a protocol that they've just told everyone blanket, like, if someone asks for it after you've processed-

Jonny 31:03 I've had ... So it happened one time, right? It happened one time to me and I was like, "That was weird. She didn't charge me for the bag."

Yusef 31:08 Hmm.

Jonny 31:09 And, but it, it, it's a dick move because I understand why they've got-

Yusef 31:12 Is it bad for the environment to do that?

Jonny 31:13 Well, but the, the whole point of that-

Yusef 31:15 So it's better to have your own bag, sort of.

Jonny 31:16 ... it's a, it's a Pigouvian tax, isn't it?

Yusef 31:18 Right.

Jonny 31:18 Designed to offset the negative externalities of the plastic and the ... So it's designed to discourage someone from getting a bag.

Yusef 31:25 Mm-hmm.

Jonny 31:26 What I'm doing is getting a bag anyway and not paying-

Yusef 31:28 And encouraging people publicly-

Chris Williamson 31:29 To do it.

Yusef 31:30 ... to-

Jonny 31:30 I'm just saying, so I'm saying-

Chris Williamson 31:31 I think-

Jonny 31:31 ... I found it, I found it works. Do with it what you will.

Chris Williamson 31:33 Yeah.

Jonny 31:33 You know? I don't think it's the right thing to do necessarily, but I've tested it since it happened the first time and it does still work.

Chris Williamson 31:39 The upgrade, the twat upgrade to that-

Yusef 31:42 (laughs)

Chris Williamson 31:42 ... "Oh, actually this wouldn't, this wouldn't work, but I actually think that this is a better way to do what you talked about there."

Jonny 31:48 It's this killer dolphin.

Yusef 31:49 (laughs)

Chris Williamson 31:49 It's str- get the dolphin into a half nail sink. So you can get it in a half-

Jonny 31:53 Big net.

Chris Williamson 31:53 ... one hand.

Jonny 31:54 And then grab like that, and then, ah.

Yusef 31:56 (laughs)

Chris Williamson 31:57 Um, the solution is ... Or my, my favorite thing is, you know, when they go, um, "Hiya, would you like a bag?" And I go, say, "Yes."

Jonny 32:05 Mm-hmm.

Chris Williamson 32:06 "Would you like a hand with your packing?" "Yes."

Jonny 32:08 Really?

Chris Williamson 32:09 I just say, uh, and if not, I just say, "Would you mind giving me a hand with my packing?" Which is their, their own language used back at them, even though I actually think especially ASDA might have cycled that out now. But it's just, you know what I mean? It's so ingrained in them. That's like the Russian trigger code and they'll just immediately start packing your shit away, and you can just do whatever you want.

Jonny 32:27 Right.

Chris Williamson 32:27 If they are particularly surly-

Jonny 32:30 Mm-hmm.

Chris Williamson 32:30 ... the solution, (laughs) I do this, this is so bad.

Yusef 32:33 (laughs)

Chris Williamson 32:33 I can't believe you brought this up and I've just opened this world of, like, malignant supermarket tactics.

Jonny 32:38 Chris's supermarket hacks. (laughs)

Yusef 32:39 (laughs)

Chris Williamson 32:39 Um, so what I do is I'll pretend that there's something I've forgotten and just go off on a little walk for-

Jonny 32:44 (laughs) Christ.

Yusef 32:45 (laughs) What?

Chris Williamson 32:45 ... for 10 minutes.

Yusef 32:47 You do 'cause then you don't have to stand and watch them doing packing stuff.

Jonny 32:48 (laughs)

Chris Williamson 32:48 And they'll put it in. I'm like, "Look."

Jonny 32:50 Oh, fuck.

Chris Williamson 32:51 "Um, I, I'll just, I've just forgotten something. Would you mind just packing my bags while I go?" Like, an entire thing-

Jonny 32:57 But-

Chris Williamson 32:57 ... just lined up.

Yusef 32:58 What, what if they're so surly that you come back and they go, "Where's your thing that you've forgotten?" And then you go-

Jonny 33:01 No, they would, they would do it themselves.

Chris Williamson 33:02 "Couldn't find it." Well, they've, too late. They've already packed the bags.

Yusef 33:05 That's true. You can be like, "Oh, didn't buy anything."

Chris Williamson 33:07 "Don't fuck on me."

Yusef 33:09 (laughs)

Jonny 33:10 (laughs) There's a really funny ... So Alan Partridge, Scissor Isle, where he becomes a checkout lady for a day.

Chris Williamson 33:17 Mm-hmm.

Jonny 33:17 Brilliant. You probably won't be able to get it on YouTube, but that is brilliant.

Chris Williamson 33:20 Cool. Right, Seth, you got one?

Yusef 33:22 I have. It's gonna get me in trouble.

Chris Williamson 33:24 Fine, but that one's just got Johnny in trouble with some vegans.

Jonny 33:25 Yeah, I'm gonna get, I'm gonna get, like, picketers and, and the whole thing.

Chris Williamson 33:28 Vegans.

Jonny 33:29 Yeah.

Yusef 33:29 Okay.

Jonny 33:30 Dolphin lovers.

Yusef 33:31 I have found a way to schedule iMessages.

Jonny 33:35 (laughs) Wow.

Chris Williamson 33:39 Apologies to Yusuf's girlfriend.

Jonny 33:40 Fucking hell.

Yusef 33:42 (laughs)

Jonny 33:42 Go on then.

Yusef 33:43 So you go to Shortcuts, which used to be a third-party app that's now been acquired by Apple. And it is an iPhone-

Chris Williamson 33:50 Oh, so it's in your settings.

Yusef 33:51 So it, it, you, you download it from the App Store, but Apple have made it, and in the next iOS it's gonna be-

Chris Williamson 33:56 Shortcuts.

Yusef 33:57 Shortcuts. It's gonna be the new, um, like-

Chris Williamson 34:00 Bit.

Yusef 34:00 It's gonna be, yeah, like, uh, one of the native bits of apps. And it's a, it's an automation service for iPhone. What it allows you to do is ... I'll give you a few examples of things that it can do.

Jonny 34:14 So all of the texts that I've sent Johnny over the past-

Yusef 34:16 (laughs) I wrote in 2006.

Jonny 34:18 (laughs)

Chris Williamson 34:18 The problem is, the problem is obviously having to respond because the only way that you can respond by scheduling is predicting the question.

Jonny 34:25 Yeah.

Yusef 34:25 Well, that's, that's, that's why you have to ... All the texts are just, "Hmm, that's nice or that's interesting. I also think that."

Jonny 34:31 Oh, God. This is get-

Yusef 34:32 (laughs)

Jonny 34:32 We're getting really down to it.

Yusef 34:34 And then you've still got all the threads.

Chris Williamson 34:34 Is this like, is this like a chat bot, but just for you?

Yusef 34:37 Just, yeah. You've just gotta make your own chat bot.

Jonny 34:38 But it's not actually a chat bot, it's just messages that Yusuf's typing.

Chris Williamson 34:42 Yeah. It's-

Yusef 34:42 So Short- Shortcuts, other things that it can do, um, it can resume the latest book that you were listening to at-

Jonny 34:49 No one cares about that.

Yusef 34:50 ... this thing.

Chris Williamson 34:50 Scheduling iMessages.

Yusef 34:51 Scheduling.

Chris Williamson 34:51 How do you do it?

Yusef 34:52 Schedule iMessage. It's just one of the shortcuts on there.

Chris Williamson 34:54 Let me see.

Yusef 34:54 You can add to Wonderlist.

Chris Williamson 34:55 Let me see.

Yusef 34:56 You can-

Chris Williamson 34:56 You're not letting me see.

Yusef 34:58 You, you can play the most-

Chris Williamson 34:59 Got a tiny little phone.

Jonny 34:59 I can't see now.

Yusef 35:01 You can play the most recent playlist. So, and also you can create a smart playlist. But-

Chris Williamson 35:04 Oh, is that a widget? Is that in your widgets thing?

Yusef 35:06 Yeah. Yeah.

Jonny 35:06 Right. Okay.

Yusef 35:07 So just one tap and then it ... So-

Jonny 35:09 So can you schedule, you schedule an iMessage to me for the next fi- in five minutes time?

Yusef 35:13 Okay.

Chris Williamson 35:13 Cool. That's gonna be good. If it doesn't arrive in five minutes time, we know that it's bullshit.

Yusef 35:16 You can, you can also, um, create a smart playlist of like the last 50 songs that you've added to your iTunes, and it'll auto update that-

Jonny 35:22 I just don't use iTunes.

Yusef 35:24 Uh, okay. So-

Jonny 35:25 But it would be nice if I did.

Yusef 35:27 Send a late message.

Chris Williamson 35:29 Man, I have got so many fucking good life hacks here.

Yusef 35:34 (laughs)

Chris Williamson 35:34 I've got loads.

Yusef 35:36 We're, we're gonna have to do life hacks 110, 110-

Jonny 35:38 Maybe we should have, like, a single payment of 99999 and it unlocks all the life hacks.

Chris Williamson 35:45 99.

Jonny 35:46 (laughs)

Chris Williamson 35:47 9,500 pounds. Right. Is, are you shortcuts for thing? Yeah, cool.

Jonny 35:51 You scheduled it.

Chris Williamson 35:52 Is it on loud? It it on loud?

Jonny 35:54 I can do

35:54 (overlapping conversation)

Chris Williamson 35:54 It's the only time I'm allowing you to put it on loud in a podcast. Okay. So-

Jonny 35:58 I don't think I have message notifications on.

Chris Williamson 36:00 Ah, that's go- see? That's fucking good, that.

Yusef 36:02 Yeah.

Jonny 36:02 We've doubled, we've doubled sales.

36:03 Too deep down.

Chris Williamson 36:04 Um, okay.

Chris Williamson 36:05 So Unsplash.com.

Yusef 36:07 Oh.

Chris Williamson 36:07 Is it unsplash.com?

Yusef 36:08 Oh, unsplash.

Chris Williamson 36:08 Yeah. Unsplash.com. So-

Yusef 36:10 Unsplash. Like, like Pexels and Pixabay and stuff.

Jonny 36:12 Is it really?

Chris Williamson 36:12 So everybody-

Yusef 36:14 Probably propaganda, yeah.

Chris Williamson 36:15 Everybody wants to use-

Yusef 36:17 Things aggregator.

Chris Williamson 36:18 ... something. (laughs)

Yusef 36:18 (laughs)

Chris Williamson 36:20 Everybody wants nice stock photos that they can use, whether it's for marketing or just for a cover photo for some event that you're making on Facebook or whatever it is. Unsplash.com is, without a doubt, the best place to find well-curated stock photos. So a lot of photographers across the internet have taken mint photos of random stuff, whether it be, uh, meditating, or a- a photo of the spine, or a cool photo of coffee, or anything. Unsplash.com, search whatever it is that you're looking for. I guarantee, they're a bit hipster-y, some of the photos, they are a little bit, but they're, th- they, they over-deliver on cool and edginess, which for a stock photo probably brings it to about normality.

Yusef 37:02 Yeah, most stock photos are so clinical-looking.

Chris Williamson 37:04 Yes, exactly.

Jonny 37:05 Chris, these are brilliant. Are these free?

Chris Williamson 37:07 Yes. All of them, royalty-free.

Yusef 37:09 Great. Have at it.

Jonny 37:11 This is ... I ... So, so Pexels, have we spoken about that one before?

Chris Williamson 37:16 Nope.

Jonny 37:17 Have you heard of Pexels, VMD?

Yusef 37:19 So being the, even though it's-

Jonny 37:21 So Pexels is what I've always used. It's very similar to this, like the formatting and everything's very similar.

Chris Williamson 37:25 Mm-hmm. Search meditation.

Jonny 37:26 Even has, even has the sa- some of the same photos.

Chris Williamson 37:28 Search meditation or productivity.

Jonny 37:30 I've searched gym.

Chris Williamson 37:31 Gym? Oh, just insane mint photos of like cool shit.

Jonny 37:34 He's a big blonde-haired man.

Yusef 37:36 (laughs)

Chris Williamson 37:36 Says large human, yes.

Jonny 37:38 So-

Chris Williamson 37:38 So yeah, unsplash.com. Like and-

Yusef 37:40 That's pretty good.

Chris Williamson 37:40 ... you can also, a- a really fucking good thing is, if you've got, um, (breathes deeply) uh, what was that story app that we came up with?

Yusef 37:50 The cover, uh, the one that has the ripped-

Chris Williamson 37:53 Ripped paper. Motherfucker.

Jonny 37:56 Oh yeah.

Chris Williamson 37:56 VMD, VMD's gesturing from behind there.

Yusef 37:58 Cover story.

Chris Williamson 37:59 Anyway.

Jonny 38:00 Mymd?

Chris Williamson 38:00 M- One word.

Jonny 38:01 Fold. Unfold.

Chris Williamson 38:03 Unfold! Unfold! Yes, thanks team. Um, Unfold has in-built into it, so Unfold we already featured, it's a, a nice way of making Instagram stories look very curated. Unfold has built into it, you can either add a photo from your gallery, take a photo, or automatically search Unsplash and just pull a photo in without saving it to your phone. That motherfucker.

Yusef 38:26 Th- there's a couple of WordPress apps we do, usually do that as well, and it's lovely. Like, they must have an API that just allows you to... So can I piggyback off that?

Chris Williamson 38:33 Yeah, yeah, yeah, cool.

Yusef 38:35 There's a Mac app called Zoomy, with two Ms, that is an aggregator of Pixabay, Pexels, Unsplash, um-

Chris Williamson 38:42 What's it called?

Yusef 38:43 Zoomy. Z-O-O-M-M-Y and it's, it's £12, and it's a-

Chris Williamson 38:50 Lifetime license?

Yusef 38:51 Yeah, I think so. And y- you just search it, it just aggregates all the photos. It splits them by, um, paid and free photos.

Chris Williamson 38:57 Mm-hmm.

Yusef 38:58 And, um, I just like, I prefer having a native Mac.

Chris Williamson 39:00 You're blown away by Unsplash, aren't you?

Jonny 39:02 You completely ... I use Pexels two, three days a week.

Chris Williamson 39:06 Unsplash pisses all over.

Jonny 39:07 And I, I, that is-

Yusef 39:08 Oh, man. Sweet life changing.

Chris Williamson 39:10 ... game changing. Man, some of your ads now.

Jonny 39:11 We should do life hacks more often. (dice falling)

Yusef 39:15 (laughs)

Chris Williamson 39:16 That's Frank the Tank for you.

Jonny 39:17 Or was it, is that a cheat sheet trick? All right.

Chris Williamson 39:18 Frank the Tank.

Jonny 39:18 Frank the Tank.

Chris Williamson 39:19 Right, Zoomy app. Oh, we're going back the other way.

Yusef 39:21 Well that, that was just a piggyback off you.

Jonny 39:23 You've broken it.

Yusef 39:24 No, no, that, that was Chris's, that was all Chris' life hacks.

Jonny 39:26 Okay.

Chris Williamson 39:27 Johnny, your turn.

Jonny 39:28 Oh my God.

Yusef 39:30 Who's not gonna have their kombucha?

Jonny 39:32 Try some of this.

Chris Williamson 39:33 None of us are going to have this-

Yusef 39:34 Can I have some ones?

Chris Williamson 39:35 ... Satan's vinegar piss.

Yusef 39:36 Can I have some ones with kombucha?

Jonny 39:37 Can I have the bag?

Chris Williamson 39:37 There you go. Thank you.

Yusef 39:38 Thank you.

Jonny 39:39 I'd like it back, please.

Yusef 39:40 Would you like it?

Jonny 39:41 No thank you. No, no, no.

Chris Williamson 39:42 Johnny, what are you doing?

Jonny 39:43 Um, I'm just trying to decide which one to

Jonny 39:45 pick. Okay, I'll do this one. So, um, you may have heard the, you know you like, everyone has a to-do list, to do list, right? So everyone has like, somewhere, like a bi- bit of paper, or in an app, whatever. And you have the problem where you sit down and you're like, "What am I gonna do? Like, how do I pick from this?" So, some people say, "Pick one thing to do per day." Some people say, "Have three important tasks to do." But the natural reaction to that is like, "Oh yeah, but I need to go and, like, take this thing back to the shop," or, or whatever. So, a lot of things get missed from that framework. So, the, the one that, something that I've, I read about a long time ago, used it when I was working as an accountant, actually quite a bit, but started using again recently, is 5-3-1. This is not the strength training program. (laughs)

Yusef 40:30 (laughs)

Jonny 40:30 5-3-1 for productivity search.

Chris Williamson 40:32 Bench.

Jonny 40:32 Squat, bench, and deadlift.

Chris Williamson 40:33 Mm-hmm.

Jonny 40:34 That's it. Uh, you have one key task, the most important thing for that day, which would be, um, if that's all you got done, so a successful day. You then have three medium importance of, you know, the next three things that would be on your priority list. And then you do five admin level bullshit tasks.

Chris Williamson 40:50 How do you segment them out?

Jonny 40:51 What do you mean?

Chris Williamson 40:52 So how do you choose what falls into, because m- some tasks may f- be able to be categorized into-

Jonny 40:59 I see. Well, so admin stuff is like stuff that you probably wouldn't even normally put on your to-do list. Like really low level things, but sometimes also things that like you would just let slide, because they're not, they're not that important, but still matter when they add up. So trying to think of examples. Like make a phone, like someone you need to call, something you need to take back, an errand you need to run.

Chris Williamson 41:19 Mm-hmm.

Jonny 41:19 Just that sort of stuff. Most important thing is like the thing of the most impact. So if you-

Chris Williamson 41:24 Does that happen first?

Jonny 41:25 Ideally, you would do that thing first.

Chris Williamson 41:27 Yeah.

Jonny 41:27 So like, if you're a, involved in business, or, or whatever, you run your own business, something that impacts your revenue or moves your business forward, if you're an employee it's like the thing that you're gonna, might lose your job if you don't do. And then three things after that would just be the next three things on your list. So, so I found that to be a nice balance between like firstly, if you, you tick off all the five things, you still feel like getting it, like smashing it.

Chris Williamson 41:51 Mm-hmm.

Jonny 41:52 Even though they're not important. And by the end of the work week, you've done 25 admin level tasks probably.

Yusef 41:58 Probably in a natural ratio of those kind of-

Jonny 42:01 In moments as well.

Yusef 42:02 ... tasks as well, isn't it?

Chris Williamson 42:02 Nice. I like it. Is there a, um, blog or like a, a little-

Jonny 42:07 If you search like 5-3-1 productivity method.

Chris Williamson 42:10 5-3-1 productivity method.

Jonny 42:10 And the best app I've found to use this on-

Chris Williamson 42:13 Big Lifts 2.

Jonny 42:15 Big Lifts 2. No, so (laughs) ...

Chris Williamson 42:19 (laughs)

Jonny 42:20 ... involves strangling a, no, um, Todoist. So, I know you don't like to do that. I know you like Things and all that sort of stuff. But Todoist allows you to, um, color code or categorize your tasks, um, blue, red, or yellow. So, blue is my, are my admin tasks-

Chris Williamson 42:37 Mm-hmm.

Jonny 42:37 ... yellow is my medium importance, and red is the most important. So, I'll actually go through my to-do list and I'll pre-categorize them.

Chris Williamson 42:43 Mm-hmm.

Jonny 42:43 So, at the start of the day, I just literally click and drag five things, three things, one thing, done, day scheduled.

Chris Williamson 42:48 Nice.

Jonny 42:48 That's all I do.

Chris Williamson 42:50 That's a good way to do it. It's good. Seth?

Yusef 42:52 This is

Yusef 42:54 ... re- rela- pretty related to what Johnny's just said about Todoist. Um, I use Wunderlist, but both apps have this feature, which is, uh, a quick capture hotkey. So-

Jonny 43:04 So does Things.

Yusef 43:05 So does Thing- oh, great. Okay, so all three, whether you're a Todoist, Wunderlist, or Things user, they all have this feature. And I know my life hacks have been very techy today, but, um, there'll be a keyboard shortcut. For Wunderlist, it's command, shift, W. Comes up with a bar. You type in the, um, task that you need to do, and I think with Todoist has the best version of this, where if you put, like, a symbol of at or hashtag or whatever, you can then allocate it to a certain list-

Jonny 43:32 Mm-hmm.

Yusef 43:32 ... and you can tag it as high, medium, or low priority, and then it's just in your system. So, you don't have to open up the app or anything. You can just be in the middle of something and be like, "Oh, I need to do that thing." Okay, so ... tag urgent in folder work.

Jonny 43:45 Can you smart schedule with yours?

Chris Williamson 43:48 Yes, yeah.

Jonny 43:48 So, like, if I, here say, um-

Chris Williamson 43:50 If I control and, uh ... (keyboard tapping) Oh. This is because I haven't logged in.

Jonny 43:54 See, it's great. Boom.

Chris Williamson 43:55 So, I haven't logged into Things on my new laptop.

Jonny 43:58 On the new laptop. So, I think command T is Todoist, pretty sure. So, command T, and then it'd be like, um, "Log into Unsplash every Monday, Wednesday, Friday."

Chris Williamson 44:09 Yeah.

Yusef 44:10 And it, it picked up the natural language.

Jonny 44:11 And it says there-

Chris Williamson 44:11 Oh, so natural, natural language.

Jonny 44:13 ... set to European.

Chris Williamson 44:13 So, Tiago Forte, if you're interested in this sort of stuff, if this is kind of really getting your juices flowing, the episode-

Jonny 44:18 Mine are flowing hard.

Chris Williamson 44:19 Yeah. That's Unsplash though, for you.

Jonny 44:21 (laughs)

Chris Williamson 44:21 Um, the episode that I did with Tiago Forte is the fucking bible on this. Like, he is just a monster.

Jonny 44:28 He knows quite a bit about it, doesn't he?

Chris Williamson 44:29 He really does, yeah. But a frictionless capture for to-do lists, I think is the, uh, using a smart capture, one thing that Things has is called Things Helper, um, which is where it uses a smart capture. So, let's say that you're on an email-

Jonny 44:43 (clears throat)

Chris Williamson 44:44 ... um, and you use, mine is control and space to open up the capture, but control, option, space pulls in the title of the page that you're on on a website, and then puts the URL into the description. So, let's say that you need to reply to an email. You just-

Jonny 45:03 So is it whichever's the app, whe- whichever app is at the front?

Chris Williamson 45:05 Yes. And it'll just pull that through. But typically, it's used for websites.

Jonny 45:09 Right.

Chris Williamson 45:09 So, it'll just pull that in and it'll title it with the thing at the top, which you can change the name of the page, and then it'll pull in the URL.

Jonny 45:14 Do you two use, I am, I'm guessing you do, the Evernote email address when you ... You know the, you know the thing-

Yusef 45:20 Mm-hmm.

Jonny 45:20 ... of like, when you're sifting, sifting through emails, if you need to find something to reference?

Yusef 45:24 Sifting through. Can you explain this? Like, just what, what the feature is?

Jonny 45:27 So, E- ev- if you have an Ev- if you have Evernote, an Evernote account, you have an email address associated to that Evernote account that allows you to send an email to your Evernote, I think to Inbox. Um, so I have an Alfred shortcut, which is I type A, ever, enter, and it sends the email and files it away to my Evernote.

Yusef 45:49 That's lovely. What, as in, so you have to have the email open?

Jonny 45:52 Yeah, so if it, so when I'm sifting through my emails, I can't remem- is it Tiago Forte? It's like, you'll be there, action it, delay it, or reference it or something like that.

Yusef 46:01 Yeah. There's a, there's an email app that's purely designed around that thing.

Jonny 46:04 Is it like a, it's like a game for Gmail?

Yusef 46:06 Kind of. It, well, there's, it's a standalone thing and there's-

Jonny 46:09 Ah.

Yusef 46:09 ... those four big buttons next to every email.

Jonny 46:11 Oh, right. Okay.

Yusef 46:12 And so it's purely designed around that

46:13 upcoming, it's got game.

Jonny 46:14 Someone made a, a game for Gmail to get you to inbox zero, where you like, have to swipe emails from different directions. That's funny.

Yusef 46:19 Like Tinder for-

Chris Williamson 46:19 Similar.

Jonny 46:19 It's a similar-

Yusef 46:20 Tinder for emails.

Jonny 46:20 Yeah, yeah.

Chris Williamson 46:21 Um, so there's an equivalent for this, which is send to Kindle. So, you can turn on an accepted email address on your Kindle device. Uh, uh, it's actually on your Amazon account, and then anything which you receive from that email address, if the attachment can be opened by Kindle, it'll automatically add it to your library on all your devices. So, let's say that someone sends you, "Oh, hi mate, I've just ripped the new Mark Manson book," or someone sent me it or whatever, whatever. All that you do, take that email, forward it to like, chris.williamson@kindle.com-

Jonny 46:55 Mm-hmm.

Chris Williamson 46:56 ... and all of your devices will have that document on there.

Jonny 46:59 Do you use Whispersync?

Chris Williamson 47:02 Uh, no, 'cause I don't tend to buy books that I also listen to. I either have them ... I tend to have them on one or another.

Jonny 47:08 Right. That's a good ... If you, if you're like, in the car, if you're reading a book in the morning and you want to continue listening on the way to work-

Chris Williamson 47:13 Yeah.

Jonny 47:13 ... Whispersync-

Chris Williamson 47:13 This happens with a couple of books.

Jonny 47:14 ... syncs you place on Audible.

Chris Williamson 47:16 I'm going to do a slightly short one now. So, um, if you are listening to house music

Chris Williamson 47:22 in the gym, and you're doing some isometric holds, let's say that you're holding a plank, or you need to be ho- you're holding a stretch and you need to know how long, let's say you're holding it for 30 seconds. You're listening to house music, almost all house music is written at between about 124 and 128 beats per minute, which means that every high hat hit or every other beat is about a second. So, if you're listening to music, you don't need to look at the clock. Just count every other beat and that's going to count you in seconds.

Jonny 47:50 Can you play us an example?

Chris Williamson 47:52 Uh, yeah. Sure. So ... Has to be less than seven seconds for the YouTube- This is gonna pull us, in fact, this is gonna pull us on YouTube. All right.

Jonny 47:59 We'll not do that.

Chris Williamson 48:00 So, um, but yeah, every other-

Jonny 48:03 Knowledge.

Chris Williamson 48:03 ... every other beat, every other beat is one second, almost exactly. Um, and by using that as a cadence for doing whatever, isometric holds, stretches, um, anything.

Jonny 48:15 Okay.

Chris Williamson 48:15 There you go. So, headphones are in.

Jonny 48:16 Best under time.

Chris Williamson 48:17 Don't need to look in. There you go.

Jonny 48:18 Excellent. Excellent. Johnny.

Chris Williamson 48:22 Um, so this one is actually influenced by-

Jonny 48:25 ... listening to your podcast with James Clear and then re-reviewing my notes on Atomic Habits.

48:32 Nice.

48:33 Um, but I think the mistake that people make with building habits and behaviors is they make it too general. So, they'll say, "I'm gonna practice, I'm gonna build a habit of meditating every day," for example. And what happens is, you will, for a week, meditate in the morning and then something will happen, something will happen. You're like, "Oh, I'll do it later. I'll do it later." And then before you know it, you've lost your streak completely of meditating.

48:58 Mm-hmm.

48:59 So instead, what I've tried to focus doing is you drill and build the ... what is almost like the, the lead indicator of that habit being completed.

49:08 Mm-hmm.

49:08 So, like, I will meditate in the morning after making a coffee or, or whatever.

49:12 Mm-hmm.

49:13 Um, but the biggest one for me was, the biggest change for me was s- trying to achieve a calorie deficit, right? Something that we help a lot of people do.

49:22 Mm-hmm.

49:22 But saying, "I'm gonna track my macros for 12 weeks, or I'm gonna lose weight." Like, the biggest, for me, the biggest lead indicator of me hitting my macros and therefore being in a calorie deficit across the week is, after I meditate in the morning, I sit and just plan in MyFitnessPal what I'm going to eat that day, probably.

49:43 Mm-hmm.

49:43 So, I track my macros in the morning at the start of the day. And all that means is, so it's a, it's your best estimate, right? Like, obviously things change.

49:50 Yep.

49:50 But all that means is that when you deviate from what you tracked, you immediately think, "Oh, well, I need, I need to-"

49:55 You got to go back and change my fitness pal.

49:57 "Well, well, no, I need to adjust something later than that, later th- later in the day."

50:00 Mm-hmm.

50:00 So, like, what most people do is they'll eat breakfast, eat lunch, eat dinner, track it, go, "Fuck, I'm over by 400 calories. Shit. Oh, I better adjust tomorrow." Or-

Yusef 50:08 Then by the next day you've had a night's sleep, you've kind of forgotten about that.

Jonny 50:11 And then you're over, then you over your calories by several thousand across the week.

50:14 So, does it predict your calories earlier in the day?

50:16 Yeah. So, you just, so like most people have a pretty routine, like most people take-

50:19 Feeding schedule.

50:20 ... have a similar breakfast. Like for Yosef, you have like 40 grams of cereal and, uh, two scoops of whey.

Yusef 50:24 Yeah, exactly. (laughs)

Jonny 50:25 Banana.

50:26 Yeah.

Yusef 50:27 Banana.

Jonny 50:27 So, uh, banana as well? It's full of microbes.

Yusef 50:29 I, I, I've introduced banana recently. Yeah.

Jonny 50:30 Nice. You're on a health kick.

Yusef 50:31 Yeah. (laughs)

Jonny 50:32 (laughs) Do you add some, like, crushed-

Yusef 50:33 Keep the doctor away, I think.

Jonny 50:34 ... smashed (laughs) smashed avocado on the cereal?

Yusef 50:37 Oh, yeah, exactly.

Jonny 50:38 With a poached egg?

Yusef 50:38 With a bit of, like, sprinkled, uh, black pepper and, uh-

Jonny 50:41 Lovely.

Yusef 50:41 ... yeah.

Jonny 50:42 Um, so yeah, most people eat very similar foods. Um, and usually the question mark is dinner.

50:48 Mm-hmm.

50:48 So, if you ch- best predict dinner, and if you listened to my previous like, ha- life hack and you've got gusto-

50:53 Mm-hmm.

50:54 ... then you just pick the recipe card at the start of the day and put that in.

50:57 Nice.

50:57 Or ... oh, this is a good one. Can I do two?

50:59 Yeah,

Jonny 51:00 yeah.

51:00 So, this was a present I got recently. James Haskell's cookbook, right, has bar codes on the recipe pages that scan immediately into MyFitnessPal.

Yusef 51:11 Oh, that's great.

Jonny 51:12 'Cause it has listed macros.

Yusef 51:13 That's gonna become standard practice, I imagine.

Jonny 51:15 Oh, well, yeah. But do you, could you have any idea how f-

Yusef 51:17 MyFitnessPal looking so big on there.

Jonny 51:18 ... how few recipe books have the macros?

51:20 Yeah.

51:21 Unbelievable.

Yusef 51:21 When you're trying to put in, like, a third of a cup of flour.

Jonny 51:24 Yeah, I know, it's still quiet at the bottom.

51:25 That's the thing, you're not even putting the end result in. You're putting in like what are the raw fucking-

51:30 You know, but it takes ages.

51:30 Yeah.

51:30 Yeah.

51:30 Raw materials. See, that's great. Who's James Haskell? Just a guy.

51:33 He's a rugby player, right? Former, I think former England rugby player. I don't think he plays anymore. Big, big dude.

Yusef 51:38 It's the standard, um, route, the career route that any ex-celebrity does now, isn't it? Like, a cookbook.

Jonny 51:43 Brenda Tree.

51:44 Just cooking, yeah.

51:44 Cookbook.

Yusef 51:45 It's-

Jonny 51:46 Daytime TV.

51:48 Yeah.

51:48 I was on BBC Radio Ulster today. That's-

51:51 Well, several weeks ago.

51:52 Yeah, it'll be several weeks ago in podcast land, won't it?

51:55 BBC Radio Ulster.

Yusef 51:56 Oh, this is-

Jonny 51:56 Podcast land.

51:57 It's interesting. Uh, what have you got, Yosef?

Yusef 51:59 So, two monitors has changed my life.

Jonny 52:02 Oh, second display. Well, actually external display-

Yusef 52:06 External display.

Jonny 52:07 ... and then second external display.

Yusef 52:09 Yeah. So, um-

Jonny 52:10 How much better is having two external displays than having one?

52:13 Have you got two external displays?

Yusef 52:15 I, I have the potential for it. So, um, I-

Jonny 52:18 Have you got ... I don't have one.

Yusef 52:19 I found, I acquired an old TV.

Jonny 52:22 Right.

Yusef 52:22 Like, an old Samsung TV, like flat screen. I don't watch, I haven't watched TV in years, so I don't really, didn't know what to do with it. Thinking to sell it, and then I was like, "Hang on. There's an HDMI cable. Can I get an HDMI to Thunderbolt or whatever it's called?"

Jonny 52:37 Have you not got an HDMI in your Mac? Oh, you've got an air.

Yusef 52:39 Yeah.

Yusef 52:40 So, managed to find one on Amazon. I, I had to buy three cables 'cause the first two I bought were male to male, and then I bought like, uh, uh, a USB thinking it had a US- so, so that, that was my stupidity. But eventually got the correct cable, and it's just instantaneous. There's no delay between thingies. The quality is perfect. It's just like an extension of your screen. And all year I've, when you have document on one side and something you're typing on the other, for example, or something to reference and something to do-

Jonny 53:08 Mm-hmm.

Yusef 53:09 ... it's just been fantastic. And then if you, if you don't, if you're not doing a task like that, having your to-do list maximized on that side-

Jonny 53:15 Yes, reminder.

Yusef 53:16 ... is beautiful.

Jonny 53:16 Do you ever just maximize be focus pro?

Yusef 53:19 Yeah, so that's, that's so big. (laughs)

Jonny 53:22 (laughs)

53:22 You counter with a single task at the top.

Yusef 53:24 It's brilliant 'cause it's like, "Right, you're gonna do this task."

Jonny 53:26 Bloodline's fucking terrible. You can set them, can't you? Order them? So you can have like, you can drag something from there to there. Seriously.

Yusef 53:32 So, I use BetterTouchTool for expanding the shortcuts and things on Mac, which I highly recommend. It's like 10 quid for like, for three years license, I think.

Jonny 53:42 Mm-hmm.

Yusef 53:42 And I've got a shortcut where I swipe left from the edge of the trackpad, and it takes the window that's at the front most thing and maximizes it to the next display.

Jonny 53:50 So, you like, throw it?

Yusef 53:51 You throw it, but it makes it bigger as well.

Jonny 53:52 So if you've got three displays including your MacBook.

Yusef 53:54 So, the other display is, uh, what you can use is any iPad or iPhone-

Jonny 53:59 Yeah.

Yusef 54:00 ... using an app called Duet. Now again, (laughs) the new version-

Jonny 54:03 Been there. Have you been there?

Yusef 54:04 ... of iO- Well, th- this is made by ma- by Apple developers.

Jonny 54:06 Is AirPlay mirroring and screen mirroring not a thing?

Yusef 54:09 You can do that as well, but you have to have the, the device that you're mirroring to has to be capable of that.

Jonny 54:14 Great.

Yusef 54:15 This is just a, a TV.

Jonny 54:16 And that's only mir- mirroring?

54:17 Right, right.

54:17 So it's not, it's not an extension.

54:19 Display, extra display. Right, yeah.

Yusef 54:20 So, what Duet allows you to do, and it will soon be included in the default Apple thing, is that you plug in an iPhone or an iPad and you stand it up, and it just acts as another monitor.

Jonny 54:29 Okay.

54:29 So that's an eye- You have a very small follow-up.

Yusef 54:31 I do.

Jonny 54:31 Yeah, that's an argument for getting like, the new-

Chris Williamson 54:33 ... XS Plus or something like that.

Yusef 54:35 Like a massive phone.

Chris Williamson 54:36 Yeah.

Yusef 54:36 Yeah, yeah, I mean, they-

Chris Williamson 54:37 Extra display.

Yusef 54:37 With an iPhone, it's only useful for, like, something that's-

Chris Williamson 54:40 BFocus Pro?

Yusef 54:40 ... like, a time, or a BF- BFocus Pro.

Chris Williamson 54:42 That's cool. Um, so I'm gonna ride off the back of that. Can I do two?

Yusef 54:45 Yeah. Oh, actually, just before, before you do.

Chris Williamson 54:47 Yeah.

Yusef 54:48 BetterTouchTool, just on that note, there's a new feature that allows you ... You know how we mentioned a few life hacks ago to impro- in- to turn your li- your trackpad-

Chris Williamson 54:57 Trackpad speed.

Yusef 54:58 ... trackpad speed up to the maximum?

Chris Williamson 54:59 It can take it past the current limit.

Yusef 55:01 It creates a new spectrum.

Yusef 55:02 (laughs)

Chris Williamson 55:02 Oh my God.

Yusef 55:04 To, like, sickening speeds.

Chris Williamson 55:05 So I sent a screenshot.

Yusef 55:06 (laughs)

Chris Williamson 55:06 I sent, I sent a screenshot of, um, increased trackpad sensitivity, and then in brackets after it, it says, "Goes past current," like, "Apple settings." I sent the screenshot to Darren. Darren said, "I want it immediately."

Yusef 55:17 (laughs) Yeah. Did I send you that?

Chris Williamson 55:18 Yeah.

Yusef 55:18 Yeah.

Chris Williamson 55:20 You can also, on that theme, this is for VMD.

Yusef 55:23 Uh-huh.

Chris Williamson 55:23 You can use an iMac as an external display for a MacBook.

Yusef 55:27 Mm-hmm.

Chris Williamson 55:28 Why would you not just-

Yusef 55:29 Thunderbolt to Thunderbolt.

Chris Williamson 55:30 Oh, nice.

Yusef 55:31 Just in case you want to.

Chris Williamson 55:32 So, um, extending from your life hack there, Yusuf, is convert to a standing desk. Like, um, I got in touch with the guys who make the chair that Joe Rogan has, which is called the Fully Capisco chair, and they also make the world's best standing desk, which is-

Yusef 55:50 It's a nice chair. Mm-hmm.

Chris Williamson 55:52 Yeah, it's very comfortable. It's a lot more like a saddle. You need to just... So if you're listening, go and google Fully Capisco, C-A-P-I-S-C-O D-I-N-G-O, um, (laughs) and have a little look at it. It, it looks like the maddest thing ever, but it is ridiculously comfortable. It's a standing desk stool that you can use from just above typical seating height to all the way above higher than you are when you're standing. Um, and the desk also is on actuators, and with the touch of a button, you can go from seating to standing. You have preset memory buttons on it as well. You press the button and it just rises up. Now, it isn't cheap. That's the issue. But if you are working, especially if this is gonna be the thing that you're gonna sit at for the rest of your life, by the time that this is out ... Oh, in fact, Stuart McGill went out today. So you'll have heard the world's leading back pain specialist say that move well and move often is the best heuristic to use for reducing back pain. If you're a knowledge worker, if you work at a desk, you will have some degree of back discomfort. Everyone does. So moving from seating to standing as seamlessly as you can ... For me, I explained this to you the other day, Seth, when I'm doing Pomodoros now, I do two Pomodoros standing, one Pomodoro seating, just, and as my alarm goes off, and if I need to change, just press a button. (snaps fingers) Press a button and I'll move, and that's it. And standing all day, to, to seating, to standing, moving around is making me feel ... Another thing as well, I'm so much more energized when I stand up.

Yusef 57:25 Mm-hmm.

Chris Williamson 57:26 Doing a podcast standing up, I'm able to use my hands, talk to, et cetera, et cetera.

Yusef 57:31 (laughs) We should do a life hack, all three of us standing up one day.

Chris Williamson 57:34 We'll do a full podcast.

Yusef 57:35 So you know-

Chris Williamson 57:35 You know Barbell Shrugged?

Yusef 57:37 Oh yeah, it is, isn't it?

Chris Williamson 57:38 Barbell Shrugged, they do all their podcasts.

Yusef 57:40 They do it in their room.

Chris Williamson 57:40 No, they go around the country.

Yusef 57:41 Do they?

Chris Williamson 57:41 Do all their, all their podcasts on, uh ... Ah. So if you want a cheaper version of that, what I've had for ages, VariDesk, which is just a big unit that you put, put, put on top of any desk and then that becomes a standing desk. Loads of adjustable heights.

Yusef 57:55 Mm-hmm. So it comes up and forward?

Chris Williamson 57:57 Yeah. Also, Kelly Starrett has a book called Deskbound where ... He's very anti-sitting, like very, very anti-sitting, but he has a sequence of, like, mobility drills. They're more like just movement, movements you can do, um, to alleviate some of the symptoms of sitting, um, that work extremely well in Pomodoro breaks. Nice. So Pomodoro breaks are best used, in my opinion, as either little quick meditation session or do one of Kelly Starrett's, like-

Yusef 58:28 Rehab, man. So I do, I do, um-

Chris Williamson 58:31 That's cool.

Yusef 58:31 ... the McGill, the McGill big three takes almost exactly 4 minutes 30-

Chris Williamson 58:36 Does it?

Yusef 58:36 ... for me to do one of the movements.

Chris Williamson 58:38 (laughs)

Yusef 58:38 It's about 15 minutes to get all three done.

Chris Williamson 58:39 Mm-hmm.

Yusef 58:40 So you can get away ... Especially side plank. Side plank's great.

Chris Williamson 58:42 Mm-hmm.

Yusef 58:43 (laughs)

Chris Williamson 58:44 Um, so I'm gonna do, I'm gonna do, I'm gonna do another one. We are approaching summer, people are going away on holiday, and you're gonna be going through the airport. This I, I, I only realized it on my most recent trip, and I've been away quite a lot this year, and this is the discussion about where do you get, once you get into the departure lounge, where do you get your food for the flight from? So I mean, if you're not buying food for a flight, even if it's a short one, you need it because you're left with, like, Ryanair's toastie, which is not a nice toastie. You know, this Breville sandwich maker. They're always wet.

Yusef 59:15 Shy- very soggy.

Chris Williamson 59:16 Why are they wet?

Yusef 59:17 Very condensed.

Chris Williamson 59:17 What the fuck is that process?

Yusef 59:18 Very condensation.

Chris Williamson 59:19 Are they microwaving them? (laughs)

Yusef 59:20 I think so, yeah.

Chris Williamson 59:20 It must be microwaved.

Yusef 59:21 They need, listen, a life hack is what they do.

Chris Williamson 59:23 Sounds horrendous.

Yusef 59:23 Fucking get the Breville on that. I mean, the Breville.

Chris Williamson 59:24 Toasty, that's, that is hot floppy bread.

Yusef 59:26 Def- you have to pay extra for it, surely, as well.

Chris Williamson 59:29 Oh, yeah.

Yusef 59:29 You just pay ... On Ryanair.

Chris Williamson 59:31 You what, to get a cup?

Yusef 59:31 You just pay ... Oh, yeah, you don't get it-

Chris Williamson 59:32 For everything.

Yusef 59:32 ... you don't it included.

Chris Williamson 59:33 Oh, no, so the short, short haul flights you're paying on top.

Yusef 59:36 Mm-hmm.

Chris Williamson 59:37 Long haul flights, even worse than that, you, the food that you get on long haul flights makes me almost more hungry than before I ate it.

Yusef 59:44 Yeah.

Chris Williamson 59:45 Like, it is not good.

Yusef 59:45 Especially if you've got an allergy 'cause what you get is a fruit platter.

Chris Williamson 59:49 (laughs)

Yusef 59:49 And when they say fruit platter, what they mean is a bit of melon.

Chris Williamson 59:53 (laughs)

Yusef 59:54 (laughs) That is so true, a bit of honeydew, like a thin slice.

Chris Williamson 59:57 Yeah. Um, so yeah, the, I think you... First off, I need to, I need to preface this and create the foundation that if you are going on a plane, you need some food.

Yusef 1:00:06 Mm-hmm.

Chris Williamson 1:00:06 The best approach for this is to get a meal deal, right? Say like, "Right, okay, I, I want some water. I don't want to have to keep calling the lady over." Also, water's expensive on a plane.

Yusef 1:00:15 Mm-hmm.

Chris Williamson 1:00:16 Need some water. Probably gonna get a sandwich anyway.

Yusef 1:00:19 Obviously.

Chris Williamson 1:00:19 It's like safest, safest sort of bet. Oh, well, if I've got that, I may as well get a snack as well. Upsell. WHSmith meal deal, $4.99. Boots meal deal, $3.99.

Yusef 1:00:32 (laughs)

Chris Williamson 1:00:33 And Boots meal deal, Boots is the only store, WHSmith doesn't have this, Boots has-... soreen pre-buttered two slices malt love.

Yusef 1:00:45 Oh.

Chris Williamson 1:00:45 You can only get the single bar, which is smaller, in, uh, WHSmiths, but in Boots, £1 less and you can get pre-buttered-

Yusef 1:00:53 Right.

Chris Williamson 1:00:53 ... soreen slices.

Yusef 1:00:54 I'm doing that this week.

Chris Williamson 1:00:55 Man, game changer.

Yusef 1:00:56 I'm telling you-

Jonny 1:00:57 I have a-

Chris Williamson 1:00:58 Fucking telling you, man.

Jonny 1:01:00 ... I have a sandwich buying tip.

Chris Williamson 1:01:01 Oh.

Jonny 1:01:02 So I buy a lot of sandwiches, like high volume-

Yusef 1:01:04 (laughs)

Jonny 1:01:04 ... sandwich purchases. So one of the biggest problems-

Chris Williamson 1:01:06 Very sandwich heavy today, aren't we?

Yusef 1:01:09 (laughs)

Jonny 1:01:09 ... is the biggest problem, if you're someone who doesn't, unlike these two, just maintain abs all year round eating whatever the hell you want-

Chris Williamson 1:01:16 (laughs)

Jonny 1:01:16 ... um, and you have to actually consider what you eat.

Yusef 1:01:19 (laughs)

Jonny 1:01:19 When you're buying like a sandwich from WHSmith or Boots, typically the calories are 400 to 600 and the protein's gonna be pretty low. Fat's pretty high, protein's pretty low. So I have a 10% rule to try and get... You wanna get as close to this 10% rule in general when buying any meal in a place like this. And the- the 10% rule is calories, 10% of that number, that should be what you're aiming for in grams of protein. And the closest you can get to that, that is pretty fucking good. Like a Granada bar-

Yusef 1:01:51 Let's see.

Jonny 1:01:51 ... is about 10%.

Yusef 1:01:52 So it's not always possible, but you should be aiming for that.

Jonny 1:01:54 Just aim to get as close to that. So what that ends up looking like is some c- obviously chicken, bacon, salad kind of sandwich.

Yusef 1:02:01 Sometimes they have like a protein booster, don't they? Like a little pack of chicken or something.

Jonny 1:02:04 Sometimes.

Chris Williamson 1:02:04 I bet an- I bet an all day breakfast is fucking good for that.

Jonny 1:02:07 It's actually not.

Yusef 1:02:08 Hash browns (16:08)

Chris Williamson 1:02:09 ... chicken or something.

Jonny 1:02:09 So an all day- an all day breakfast will be 600 with maybe protein in the 20s.

Chris Williamson 1:02:13 Yeah.

Jonny 1:02:13 If you get a chicken and bacon salad, usually something like that, it'll be 400 with like a 35 gram protein.

Chris Williamson 1:02:18 Oh-

Jonny 1:02:18 Yeah.

Chris Williamson 1:02:19 ... you're really getting up there now.

Jonny 1:02:19 Very close.

Yusef 1:02:20 That's good.

Jonny 1:02:20 And then if you want like a chocolate bar, you're thinking, "Well, how do I... What do I do? 'Cause that's gonna increase my calories, but not..." Then you get like Chicken Raiders or something shit like that, but just bump the protein up.

Chris Williamson 1:02:31 That's a very unappetizing selection of-

Jonny 1:02:34 Doesn't matter.

Chris Williamson 1:02:34 ... food as well. Yeah, because gains. That's true.

Jonny 1:02:36 Yeah.

Chris Williamson 1:02:36 Because gains.

Jonny 1:02:37 Because gains.

Yusef 1:02:38 I remember being on a train and I... You- you bought either two or three sandwiches.

Jonny 1:02:42 (laughs) I remember that trip, it was two.

Yusef 1:02:44 Chris, I blinked.

Chris Williamson 1:02:45 (laughs)

Yusef 1:02:46 I'm fucking telling you, man. I looked back- They were there, yeah. And I looked.

Jonny 1:02:52 I see Johnny, he's not even chewing anymore. He's just got empty packets next to him. I mean, I'm like... I get really annoyed in those situations, so I'll often buy... 'Cause I think it's important. If you're traveling, you got a backpack, re- reserve a sandwich. So important.

Yusef 1:03:03 (laughs)

Jonny 1:03:03 You never- you never know when you're gonna be caught in a situation, like you're in a museum, you're hungry, the cafe's shit.

Yusef 1:03:10 Thank God.

Jonny 1:03:10 Reserve sandwich.

Yusef 1:03:11 I've got my...

Jonny 1:03:12 Yeah.

Yusef 1:03:12 Chickens bacon.

Chris Williamson 1:03:13 Right, if- if- I bet you've got a slot in your backpack where you can just go...

Jonny 1:03:15 (laughs)

Chris Williamson 1:03:16 You've- you've got one of those fancy Thule backpacks, haven't you?

Jonny 1:03:18 I do have a Thule backpack. But you go... So you go with two sandwiches, in Boots, you've got two sandwiches and like a big smart water instantly. Buy a smart water.

Yusef 1:03:25 Smart water.

Chris Williamson 1:03:25 You should, um, you should-

Jonny 1:03:26 Like a one liter one.

Chris Williamson 1:03:27 You should take us through-

Jonny 1:03:28 Right.

Chris Williamson 1:03:28 ... Thule on a- on a new one. I'm suggesting new life hacks I want to hear off you.

Jonny 1:03:32 Thule. Okay.

Chris Williamson 1:03:33 Cool.

Jonny 1:03:34 You go to- you go to the thing with two sandwiches and they say, "You know, it's only... If you get a packet of crisps and a b-" Yeah, no, I just want the sandwiches and all.

Chris Williamson 1:03:40 I don't want two fucking-

Jonny 1:03:41 "Yeah, but if you just spend another two pound here." No, uh, I don't want the meal deal, I just want the two sandwiches and a bottle of water. (laughs)

Chris Williamson 1:03:49 Excuse me, have you seen the percentage of protein in these sandwiches?

Jonny 1:03:51 (laughs)

Chris Williamson 1:03:51 Do I look like a fucking amateur here?

Yusef 1:03:53 This is a problem unique to Johnny where there'll be a better deal than the thing that he's getting-

Jonny 1:03:57 (laughs)

Yusef 1:03:57 ... but he- he- he'll be saying, "No, no, no, I don't want the free can of Coke 'cause I haven't got anywhere to carry it."

Chris Williamson 1:04:02 I'm not going to-

Jonny 1:04:02 (laughs)

Chris Williamson 1:04:02 I'm not going to buy The Telegraph to save three pence on this bottle of water that I've got here 'cause I don't want to fucking-

Jonny 1:04:07 And no, I don't want like the share bo- the share bar of Dairy Milk either. I don't care if it's on offer. (laughs)

Yusef 1:04:12 Can I just have the thing that I came in for?

Jonny 1:04:14 Yeah.

Yusef 1:04:15 Um-

Jonny 1:04:15 Here we are too, you've just done one.

Chris Williamson 1:04:16 No, you've just done one. You just did the town central and sandwiches.

Jonny 1:04:19 What?

Yusef 1:04:19 That...

Chris Williamson 1:04:20 Okay, go again.

Yusef 1:04:21 I think you earn another one there.

Jonny 1:04:22 Thank you.

Chris Williamson 1:04:22 Oh, we get another one. Go on then.

Jonny 1:04:23 Thank you. Um, okay, so... (text alert)

Chris Williamson 1:04:27 Is that a text?

Jonny 1:04:28 No.

Yusef 1:04:28 I need to find...

Jonny 1:04:29 Or... (laughs)

Chris Williamson 1:04:31 We're well over five minutes in.

Jonny 1:04:33 I've got a text.

Chris Williamson 1:04:33 I've got a text. Oh good, that's because you are being forced-

Jonny 1:04:35 (laughs)

Chris Williamson 1:04:36 ... to watch Love Island.

Jonny 1:04:38 Yeah, I am.

Chris Williamson 1:04:38 I was on it and I haven't had to watch a single second.

Jonny 1:04:41 You were on it and I didn't watch an episode while you were on it.

Chris Williamson 1:04:44 And now you're being forced to watch it.

Jonny 1:04:46 I was revising for exams at the time.

Chris Williamson 1:04:47 Yeah, you were.

Jonny 1:04:48 Um, every person who... Well, this will apply to a lot of people, but a lot of people who work nine to five jobs, the sort of rhythm that you're in, the hunger patterns that are created, typically people get hungry between 3:30 and 4:30.

Chris Williamson 1:05:03 Mm-hmm.

Jonny 1:05:03 Right? And what they usually do, vending machine, muffin...

Chris Williamson 1:05:08 Snack.

Jonny 1:05:08 Like latte and a biscotti or whatever, yeah?

Chris Williamson 1:05:11 Mm-hmm.

Jonny 1:05:11 Yogurt and whey is the best.

Yusef 1:05:14 Mm-hmm.

Chris Williamson 1:05:14 Like Greek yogurt?

Jonny 1:05:15 Greek yogurt.

Chris Williamson 1:05:16 Yeah.

Jonny 1:05:16 A little bit of banana whey, or...

Yusef 1:05:18 How do you make sure it dissolves properly and you don't get like patches-

Chris Williamson 1:05:21 A whisk it.

Jonny 1:05:22 Just give it a good stir. I know what you mean.

Yusef 1:05:24 Yeah, 'cause you- sometimes you get a bubble of-

Jonny 1:05:25 Like a pocket of- of powder.

Yusef 1:05:27 Yeah. Oh, horrible.

Jonny 1:05:27 Just give it a good whisk.

Chris Williamson 1:05:28 So the best-

Jonny 1:05:29 Just forks. The fork and silver spoon.

Chris Williamson 1:05:30 What you really need for this is a container which is larger than the volume of the-

Jonny 1:05:36 Yeah.

Chris Williamson 1:05:36 ... yogurt.

Jonny 1:05:36 Guys-

Chris Williamson 1:05:36 Which means-

Jonny 1:05:36 'Cause otherwise you're- you're in-

Chris Williamson 1:05:38 ... decant- decant the yogurt.

Yusef 1:05:38 That's a very good point 'cause if- 'cause if- if you're operating on like a full pot of yogurt and then you're trying to balance the scoop-

Chris Williamson 1:05:43 No, it's just gonna... And you're gonna... One little gust of wind-

Jonny 1:05:46 (laughs)

Yusef 1:05:46 (laughs)

Chris Williamson 1:05:46 And it's... Yeah, it's... 'Cause you- you get those little air pockets that come up and they fire the-

Jonny 1:05:52 It's like a- like a geysir in Iceland.

Chris Williamson 1:05:54 Exa- And we were there.

Jonny 1:05:55 We were there.

Chris Williamson 1:05:56 Um.

Jonny 1:05:56 What you do in that situation is you dig a trench, open the trench and then push the yogurt into the trench, then stir. Never try and stir it with the yogurt sitting on top.

Yusef 1:06:06 So you bury the whey?

Chris Williamson 1:06:07 With the whey- whey sitting on top, sorry.

Yusef 1:06:08 Okay.

Jonny 1:06:09 So yeah, so that is from the things I've found, and feel free to add something. Calories for satiety value, Greek yogurt with a bit of whey, like 250, 300 calories and-

Chris Williamson 1:06:21 And leveling it up with extra protein skyr.

Jonny 1:06:24 Oh, well- well, yeah, obviously. I- ideally Icelandic skyr.

Chris Williamson 1:06:28 Directly from Iceland.

Jonny 1:06:29 Unfortunately though, it doesn't exist anywhere apart- other than Iceland.

Chris Williamson 1:06:32 Because Danone bought it- bought it.

Yusef 1:06:35 Mm.

Jonny 1:06:35 I can clearly remember shortly after I was convinced I was gonna die of hypothermia, eating that strawberry skyr and just saying to you, like, "I can't communicate how nice this is."

Yusef 1:06:46 Yeah.

Jonny 1:06:46 It's hard to know how much of it was, like, delirium. (laughs)

Yusef 1:06:49 Yeah. From just being-

Jonny 1:06:50 It was, it was early onset pneumonia.

Yusef 1:06:53 (laughs)

Jonny 1:06:53 (laughs) But that strawberry Skyr, it was like a pudding. It was like a low calorie, protein filled pudding.

Yusef 1:07:00 What's the percentage of protein to cals in Skyr? It'll be like 20%.

Jonny 1:07:04 So, you know Fahey, 0%?

Yusef 1:07:06 Yeah.

Jonny 1:07:06 That is essentially a protein supplement.

Yusef 1:07:08 (laughs)

Jonny 1:07:08 That should be in protein bar. It's like 50 grams of protein, zero fat in a tub of Fahey. It is like eight quid.

Yusef 1:07:15 (laughs) What, what were the proportions?

Jonny 1:07:16 You can get kilo tubs of Fahey.

Yusef 1:07:18 Was it you had a-

Jonny 1:07:18 Kilos.

Yusef 1:07:18 ... you had a kilo with four double deckers (laughs) chopped into it.

Jonny 1:07:23 (laughs) I've mixed some, I've mixed some mental shit into, into yogurt in my time.

Yusef 1:07:30 (laughs)

Jonny 1:07:32 (laughs)

Yusef 1:07:32 I mean, that's ... I can imagine Chris having a meal like that as well, where, like ...

Jonny 1:07:35 I feel like-

Yusef 1:07:36 So Chris' post-meal snack is often that he'll have a meal, which will be two ready meals dumped into a big bowl with some salad. That's the meal. And then it'll be ... just a little finisher would be a malt loaf, a pot of yogurt, dip-

Jonny 1:07:47 (laughs)

Yusef 1:07:47 ... and then just, like, just squashed in. That's it.

Jonny 1:07:50 So something that, that Chris, me, and Audio Broadcast all have in common-

Yusef 1:07:56 Digible.

Jonny 1:07:56 ... is we, we see yogurt is the, the cement to any meal.

Yusef 1:08:00 (laughs)

Jonny 1:08:00 Like it's, it's what binds things-

Yusef 1:08:02 It's not actually food itself. It's just a-

Jonny 1:08:02 Well, it's like something would be weird, but if you have it with yogurt, it's fine.

Yusef 1:08:05 Yogurt to me is a non-savory ketchup.

Jonny 1:08:07 (laughs)

Yusef 1:08:08 (laughs) It's a garnish.

Jonny 1:08:13 Yeah?

Yusef 1:08:13 It's a garnish.

Jonny 1:08:14 That's the closest I've ever felt to, like, a, a