PropaneFitness Podcast

Let's talk about future-proofing your decisions. Such as choosing software, sometimes it feels like picking the thing that’s cheapest or easiest to set up is the right choice but this can cause big issues down the line.

Try and help your future self.

Adam McDonald is a bodybuilding coach whom we've been helping grow his online fitness business, Health Mastery. Recently he interviewed Yusef on the victories and foibles of the healthcare system:00:08:02​ How much nutrition to you learn as a Doctor?00:20:25​ The ideal healthcare system00:26:47​ Did Becoming a doctor help him as a coach?00:41:59​ Which professional should someone see and when?00:49:00​ How much do endocrinologists know? What about twitter-certified endocrinologists?00:55:20​ Yusef’s plan for the future

Subscribe to Adam's Youtube channel below, and check out his website for evidence based, no-nonsense natural bodybuilding content.

https://www.youtube.com/watch?v=5Lc9fla6mYE

I’ve just completed my (slightly late) 2020 annual review. 

Here are some lessons which I'm sure you'll value too.

https://youtu.be/3zmf5JJwqUI

Business 📈: What I learned

Cutting the fluff and focusing on a single metric is the way to progress. For us, it was opt-ins. We have had our most profitable year by FAR by focusing on ONE product, ONE funnel. 

“But what about Goodharts law?” 

“When the measure becomes the target, it ceases to become an accurate measure.”Goodhart's Law

Goodhart's law holds up. But it doesn't kick in straight away. Everything works until it doesn’t. Optimising for ONE thing is better than not optimising for anything. 

Recurring reviews are the safety catch to ensure you’re still heading towards your vision ⛵️.

As Chris Sparks says, nothing is grandfathered in. 

Separate planning from execution.

Working as a Doctor 👨🏻‍⚕️: What I learned

Being a good doctor is about consistent application of the inputs. No magic.

Honestly, I had taken my eye off the ball a little this year with medicine, and I thought I would struggle with being a ‘senior’ house officer. But the role came naturally.

Most ‘on the job’ learning is osmotic, unconscious. Add in a touch of focused learning and you cannot fail. Free time is the truest form of wealth. 

- The risk barbell: Being a doctor is the most bombproof job there is. When everyone was being furloughed around me this year, there wasn’t even a SNIFF of my job being under threat. 👃

Relationships 💘: What I learned

Deeper connections through simple pleasures: Walking or eating with loved ones.

I planned my gift-buying with TickTick and avoided the last minute panic.

Asynchronous communication is underrated. Voice messages allow you to collect your thoughts and truly LISTEN (in 2x speed if you want to 👀 - don’t tell anyone).

A hack for getting over your fear that ‘socialising isn’t productive’: Walking or eating together ticks many boxes.

Working on projects together with your partner: grow together while working on a common goal.

This year has shown us how poorly people tolerate being in their own company. Solitary confinement is considered the highest punishment. We must learn to enjoy our own company, not try to plug the existential void with TikTok videos:

https://twitter.com/PropaneFitness/status/1341299729259487232

Cultivate fewer, deeper relationships. 

Our friend and mentor Paul died last week. Jonny and I were planning to visit him this year, and we missed our chance. You could lose someone at any time. Nothing is for granted. Don’t delay seeing people you love, and show them you care.

Paul was always a refreshingly authentic presence and unexpected mentor to us. We would often ask his advice on sales, and he’d call back within 24 hours with a set of prepared notes with no agenda, just a passion for helping others.He never half-assed anything, and threw himself into life with both feet and a sense of humour. RIP brother, we’ll miss you, and we’ve learned a lifetime of lessons from you.

Training: What I learned 🤸

Big win: I finally got some flares on the floor:

https://twitter.com/PropaneFitness/status/1339645133462056962

The Lesson: focus single-heartedly on a goal, rather than spreading myself too thin.

Passive flexibility does NOT equal active flexibility.

Blast and cruise. It’s hard to gain a skill/strength/flexibility etc, but much easier to maintain or regain it.Gyms can close for months at the drop of a hat. Always have a backup bodyweight-training goal.

Personal Growth This Year: ⚛️ What I learned

I truly got my personal growth systems nailed this year by doing LESS.The lesson: You need less, not more self improvement masturbation. The personal development world is a rabbit hole.  Get it nailed and MOVE ON. Don’t let it be a form of procrastination. Treat it like brushing your teeth 🪥. You do it once daily.

I loved this one.

Dr Stuart Mcgill, professor emeritus at University of Waterloo for 30 years, clinician and researcher is THE man to follow about fixing your back pain. He works with athletes and general population, covering the principles to cure your back problems and sciatica. He's published over 240 papers, and written several books about back pain. Here he covers how to fix your lower back pain with a systematic and individualised approach.

This year we're seeing a lot of sitting in makeshift home offices and gyms being opened and closed unpredictably. This has contributed to more people experiencing back pain.

In this episode, we are lucky to have the authority, a master of his craft. Dr. Stu McGill is an academic, laboratory, clinician, researcher and a professor at the University of Waterloo of 30 years.

He has a clear framework and takes a nuanced approach to back pain.

We cover:

How to cure your back pain:

https://youtu.be/V76dVu3d_wo

What is the back's capacity for recovery?

https://youtu.be/givl_ucbInI

Is 'pain-free’ a realistic goal? Does this equate to healed tissue?

Dr McGill's approach to assessing back pain:

https://youtu.be/fDOw2yOGOig

Mimicking the movement patterns of pain-free populations

Does Hanging help with back pain?

https://youtu.be/a9UXVOXJVsU

“The perfect storm” of powerlifting + yoga/gymnastics

Reconciling overcoming the threat response following injury

Stiffness vs loosenessHow to generate stiffness in someone who is hypersensitised

Percussive massage devices: Do theraguns help with back pain?

https://youtu.be/_x9MlUmKpcE

Does Sleeping on the floor cure back pain? [Spoiler - it depends]

https://youtu.be/L_B931iK8Mc

What not to do

Rules of thumb with flexion vs extension-intolerant pain?

A guide to buying Dr McGill's booksDr McGill's mental models for success, why he doesn't know how to log in to facebook:

https://youtu.be/2LxOAhEMFN8

Find out more from Dr McGill here.

He has written a number of books on back pain, but the one I'd recommend as the most practical is Back Mechanic with included video guides. To escape your back pain for the price of a book is a miracle. Absolutely well worth it.

If you're a clinician and want to take your knowledge further, I'd recommend Ultimate Back Fitness and Performance. It's not for the faint hearted, but it is truly the definitive resource on back pain for athletes from a practitioner's perspective. The depth and density of gems that his books contain are ridiculous.

We had Emmet Louis on the podcast back in 2014. Since then, it's been awesome to see the evolution of his complete system for flexibility and handstands:

Including:

How lack of flexibility could be limiting your strength

"Anyone can get side splits in a few weeks" 🤯️How gaining flexibility shines a light into your dark emotional patternsIntro to Daoism

And more.

Find out more from Emmet here:

modernmobility.com

handstandfactory.com

http://emmetlouis.com/

We join Chris Williamson from Modern Wisdom as we begin the 2nd Season of Life Hacks.

Our favourite tools, apps, websites, strategies & resources for a productive and efficient life.

Expect to learn our real life review of the AirPods Pro, how to hack your hunger when cutting, our favourite To Do List apps, how you can manage your Instagram Inbox on desktop, a huge list of our favourite things to watch on TV and much more...

https://www.youtube.com/watch?v=YgfLTq3geAA

Extra Stuff:Get Chris' free Ultimate Life Hacks List to 10x your daily productivity → https://chriswillx.com/lifehacks/Check out Jonny & Yusef's site - https://propanefitness.com/Learn to build an online business - https://propanefitness.com/modernwisdomDo your chores whilst cooking breakfastCoffee Bags4:6:6 Method for coffeeAirPods Pro - https://amzn.to/3fHhMn1 https://www.brain.fm/Ask a friend to take you clothes shoppingReebok Nano X - https://amzn.to/3elVwyT Romaleos 4 - https://www.wit-fitness.com/collections/romaleos-4 https://gethuman.com/Write a letter online - https://www.pc2paper.co.uk/Pressups when hungryClean teeth on an evening to stop hungerGo to bed earlier when cuttinghttps://www.omnigroup.com/omnifocus/The Foundation Series for posture - https://youtu.be/4BOTvaRaDjI Start with weakest side in gymWatch a subtitled film to combat dual-screeningWatch Parasite on Amazon PrimeKeep a list of things to watch or readWatch The GentlemanWatch SuccessionWatch Gangs Of LondonWatch Defending JacobSkip forward to avoid ads on SiriThe Productivity Planner - https://www.intelligentchange.com/products/the-productivity-planner SideCar on MacOShttps://www.instagram.com/direct/inbox/https://www.flotato.com/Determine the maximum and minimum tolerance for areas in your lifeUpright induction charger - https://amzn.to/3epzOd2Louder audiobooks for comprehension

Jonny & Yusef join Chris again as our most popular series returns! Here we go with another Life Hacks episode as we detail our favourite apps, websites, resources and products for a productive and efficient life.

Expect to learn... How to send blog posts direct to your Kindle, the best electric toothbrush, how to add 20g of Protein to every cereal bowl, a pocket-sized upgrade to your holiday luggage, the best low calorie ice cream, how to flawlessly navigate a city, and much more!

https://www.youtube.com/watch?v=rzlP_EdfR7Y

Extra Stuff:Barebells In CerealSoda Stream - https://amzn.to/37HiIn5Asda Finest Dark Chocolate Cherry GranolaLittle Drawstring Bag - ReebokTravel Safe - https://amzn.to/2STkdsQAmazing Grass Greens PowderIf you’re buying flavoured things, get chocolateAlways buy two tickets for eventsSend to Kindle for Chrome & Mac - https://chrome.google.com/webstore/detail/send-to-kindle-for-google/cgdjpilhipecahhcilnafpblkieebheaBen & Jerry’s Moo Phoria Allow the manufacturer to do your portion control for youNomo BagCityMapperJournal one bad thing a day and make it positiveHave a better email signatureEat, sleep & train at the same timeMinimum Viable Product for habitsToro Phone Sleeve - https://amzn.to/39LVdudEmirates > OnAir > Client ID 3 NumbersEatLean Cheese Protein Hamper - https://www.eatleancheese.co.uk/product/eatlean-ultimate-hamper/Amazon Hourglass - https://amzn.to/32aSNmuWash up after cookingSonicAir Toothbrush - https://amzn.to/2SVTOdSFollow PropaneFitness Online - https://propanefitness.com/Take a break from alcohol and upgrade your life - https://6monthssober.com/podcastCheck out everything we recommend from books to products - https://www.amazon.co.uk/shop/modernwisdom

Chris Williamson on Instagram

Jonny & Yusef join Chris Williamson again for another Life Hacks episode as they detail our favourite apps, websites, resources and tools for a productive and efficient life.

Expect to learn... How to make your Instagram stories look beautiful, our choice for the best phone case, how to steal coffee from Costa, why flipflops are needed at every back door, the ultimate upgrade for flossing, the best moisturiser on earth, and much more.

https://www.youtube.com/watch?v=kZzSRIF2sMU

Check out everything we recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom

Extra Stuff:Large Coffee in a Medium Costa Cup [Will Robertson]Scalable Salad - Tabbouleh SaladMous Phone Case - https://amzn.to/2PeP6HUSchedule Send on GmailKeep FlipFlops Near The DoorDiversify Your Personality With GolfCanva - https://www.canva.comUnfold - https://apps.apple.com/gb/app/unfold-create-stories/id1247275033Brave Browser - https://brave.comThe Ready State - https://thereadystate.comCreate groups for people you’re introducingWater Flosser - https://amzn.to/2BEOinUCreate A Happiness BuffetClarins Super Moisture Gel - https://amzn.to/2BEuwsEApple HealthWhoop 3.0 - https://www.talkable.com/x/39aywEStand Up for phone use2nd Phone for socialsMyFlightDelayed.comCanada & US VisaPolygrip For Toilets

Danny Miranda is a man who has done the work: he was running an Ecommerce business, which was draining his soul. He took a deep dive into the uncomfortable reaches of his mind, and returned with a life of authenticity and some great insights to uplevel your energy and discipline.

In this episode, we cover:

Living a life of authenticitySelf-imageBecoming comfortable with the uncomfortableInfusing life, positivity and energy into your workWhat energy fundamentally is.Building a personal brand without being a willy.How self-love and discipline work together

Follow @heydannymiranda on twitter, and give his blog a binge-read. This guy will lift your spirits.

https://youtu.be/kbxXGMmzMXc

Here we are for the ninth Life Hacks episode. Here we detail our favourite apps, websites, resources and tools for a productive and efficient life.

Expect to learn...  Why yoghurt is a savoury ketchup, how to save £1 on meal deals in the airport, how to automatically share your Instagram Stories to Facebook, the best apps for laptop keyboard shortcuts, frictionless To Do List capture, finding beautiful free images online, and much more.

https://www.youtube.com/watch?v=Y_hT1D920zc

Check out everything we recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom

Extra Stuff:Screenshot Crop on iPhoneOrder Filter Coffee in a Coffee ShopVimium - https://chrome.google.com/webstore/detail/vimium/dbepggeogbaibhgnhhndojpepiihcmeb?hl=enShortcat - https://shortcatapp.com/Hold onto the bottom of the wheel in a car crashGet a Toastie Machine - https://amzn.to/2JUahuDDoodle Poll - https://doodle.com/make-a-pollShare Your Instagram Stories To FacebookDelay Requesting Your Plastic Bag In A SupermarketShortcuts on the App Store for Scheduling iMessageUnsplash.comZoommy App - https://zoommyapp.com/5/3/1 For Productivity - coupled with TodoistFrictionless Capture For To Do ListsEvernote Email Address - https://www.evernote.com/referral/Registration.action?sig=a51c13796a1906976e4d676cbcc756e7836bf4767d9d76e822ed017352c3df86&uid=62953055Send To Kindle Email128bpm House Music For Counting SecondsPredict Your Calories Earlier In The DayJames Haskell’s Cookbook - https://www.amazon.co.uk/shop/modernwisdomGet An External DisplayBetter Touch Tool - https://folivora.ai/Fully Capisco Chair - https://fully.eu/products/hag-capisco-chairFully Desk - https://www.fully.eu/pages/jarvis-adjustable-standing-desksKelly Starrett Desk Bound - https://amzn.to/2XRX53gWHSmith 4.99 vs Boots 3.99 Departure Lounge w/ Soreen Buttered Slices10% Of Your Sandwich Should Be ProteinWhey & Greek Yoghurt To Satisfy Hunger At WorkDelete Vice Social Media AppsWatch Line Of DutyWatch The PlanetWatch Years And YearsLine Up Seat Or Bed For SunbathingPeriodise Who You Listen ToYour Lack Of Planning Is Not My Emergency