Physical Benchmarks Every Man Should Meet, At Every Age [REBROADCAST]
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Summary
As men, we all want to be physically capable in two ways. First, in the more metaphorical sense of wanting to preserve our bodies in a healthy, fit form for as long as possible; and second, the more literal sense of being able to make it through an emergency unscathed. How do you know if you possess that kind of life-saving physical capability? Well, it s time to do more than wonder and really check in with yourself. And my guest today has some helpful benchmarks that guys from ages 8 to 80 can use to see if they ve got an operative level of strength, mobility, and conditioning.
Transcript
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Hey, this is Brett. We're taking a break today from a new episode for some R&R. So we're going
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to rebroadcast episode number 678, Physical Benchmarks Every Man Should Meet at Every Age
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with Dan John. It's one of our most popular episodes from 2021. Hope you enjoy it. We'll
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see you back on Monday with a brand new episode. Brett McKay here and welcome to another edition
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of the Art of Manliness podcast. As men, we all want to be physically capable. We want to be
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able to save our life in two ways. First, in the more metaphorical sense of wanting to preserve
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it in a healthy, fit form for as long as possible. And second, in the more literal sense of being
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able to make it through an emergency unscathed. How do you know if you possess that kind of
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life-saving physical capability? Well, it's time to do more than wonder and really check
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in with yourself. And my guest today has some helpful benchmarks that guys from ages 8 to
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80 can use to see if they've got an operative level of strength, mobility, and conditioning.
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His name is Dan John. He's a strength coach and the author of numerous books and articles
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on health and fitness. Today on the show, Dan walks us through the fitness standards
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the average male should be able to meet from childhood to old age, beginning with the
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assessments he gives to those who are 55 years and older, which include carrying their body
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weight, a long jump, and something Dan calls the toilet test. We then reach back to childhood
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and Dan discusses the physical skills kids should become adept in, which were inspired by
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a turn-of-the-20th century physical culturist who thought every individual ought to be able to
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save his own life. And these skills can be broken down in the following categories,
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pursuit, escape, and attack. And we enter a conversation with the physical standards,
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those in the 18 to 55-year-old range, should be able to meet, including how much a man should
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be able to bench press, squat, and deadlift, and the walking test that's an excellent assessment
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of your cardiovascular conditioning. After the show's over, check out our show notes at
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Hey, well, thanks so much. It's been, it's been, it doesn't seem like it was that terribly long ago.
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Well, it wasn't that long. It was October. So that was what, three months ago, four months ago.
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And the reason I brought you back on so soon, because we had a great conversation last time,
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wide raging, but there was this series of questions I wanted to get to that we couldn't
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get to because it would, the podcast would have gone on for another hour. But it's based on this
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article you wrote for T Nation back in 2016. And it's called 10 Things Every Lifter Should Be Able
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To Do. And basically, you just kind of laid out some tests that you want lifters to take place.
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I think this is going to be applicable to just regular guys who want to be healthy, strong,
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physically fit. But these tests are designed to highlight weaknesses that you can work on to,
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you know, for longevity, overall strength, flexibility, mobility, et cetera.
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So let's just start, let me start, let me start with plus 55. Is that okay with my little standards
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Yeah. So you're talking about people who are 55 above.
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And then let me give you how I assess people. And then let me talk about how you can start with
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a young person and build these qualities up so that literally for the rest of their life,
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they have a handle on certain things. How does that sound?
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So one of the hardest things, I don't know how old you are, but it's weird because you begin to pick
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up on certain things. You know, I think athletes, the bloom of an athlete is what, 16 to 35.
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And, you know, after that, things in it, you do have a Tom Brady and you have a Drew Brees,
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certainly George Blandis. But you, and of course, in my world, throwing, you have people
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stay around a long time. But that's when people are athletes, about 36 to 55 or so,
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you begin to notice. And it's funny when you talk to someone who's 40 and I'm 63,
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and they'll say, I feel like I've lost a step in me. I try to be kind. You know, it's like,
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yeah, trust me, you did. But, you know, after 35, 36, it's when you start having those lean body mass
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issues. You tend to swell up a little bit. You become softer. Generally, you're trading lean
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body mass. You might stay the same on a scale, but your lean body mass is going in one direction.
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Sadly, your fat's going in the other. Your fat's going up and your lean body mass is going down.
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So, but once you get to 56, then we have to really think about health and longevity. Well,
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ideally from age 25 to 55, you wore your seatbelt. You didn't smoke. You didn't say, hold my beer and
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watch this, you know. But once you get to 56, here are the tests I use, okay? First, can you stand on
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one foot for 10 seconds? Yes or no? If you can't, I send you to a doctor because I want to find out
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what's going on. In 1991, I was working with this guy, very famous developer here in Utah. And I don't
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know where he couldn't stand on one foot. Well, it turned out he had prostate cancer. Now, there was
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no correlation. And don't worry about that. But the fact that I was so insistent he see a doctor
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saved his life. I work with people with MS. And four days a week, they can stand on one foot.
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Three days a week, they can't. It would be nice to know if they have MS or whatever the issue is.
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Does that make sense to you? Number two is I think it's really important to be able to sit down in a
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deep squat, hold for 30 seconds, then stand up. That's a test of mobility, flexibility, strength.
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I don't know if you know what the toilet test is, but that's the determining factor about what kind
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of elderly care you get. Because if you can't get up and down off the toilet by yourself, you have to
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have much more care. Here's another one I have. It's odd because men struggle with this one.
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Hang from a bar for 30 seconds. And I always tell people, if something bad happens and there's a flood
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or something, that 30 seconds will give me a chance to save your life. Without that, you know,
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bad things can happen. So stand on one foot, hold the squat, 30 seconds, stand up, hold on to a bar
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for 30 seconds. Pick up, and it can be any way you want, your body weight and move it. So maybe have
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really, really high farmer bars, put body weight up, pick it up and be able to move it.
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Um, that one, a lot of people push back on, but I still stick with it because that's why I still,
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I'm the guy everyone calls to move couches and I'm 63 because, you know, I have, I'm a good couch
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mover and I'm very proud of that, you know? And then the next one you can argue with, but I still
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like it. This is post 55, be able to standing long jump your height. So if a rattlesnake's near your
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foot, you can leap away. And by the way, you don't have to jump your height. You have to long jump
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as, as far as you're tall. Okay. So those basic little tests, if, oh, and the final one, I like
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to observe how you get up and get off the ground, get down on the ground and get back up. I have a
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drill called the get back up test. And of course there's also the Brazilian get back up test, or you
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can just do a Turkish get up if you'd like. But that little body of tests, if you can hold on to
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those, you're going to have a fairly into, if you can do those at 75, 85, you're going to have a fair
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amount of independence. So this is, so again, this is for people who are 55 plus that last one, the,
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uh, the stand up off the ground test. We've written about that. And it's interesting. They've,
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there's been studies that show that there's a correlation between, yeah, people who can get up
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off the floor with fewer limbs. So if you can get up off the floor without using your hands or your
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knees, your, your, your risk of mortality, like, okay, I, everyone always cobbles on that. Well,
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everyone's going to die. So your mortality rates, 100%, but it's like your, um, your mortality rate
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is you're more likely to have a healthy, vibrant life. If you can do that compared to someone who
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can't. Yeah. And the way the Brazilian guy did it, it's, it's an eight out of 10. If you can score
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eight out of 10 because of my hips, I have to put one hand down, but at 63, I still score an eight
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out of 10. And I always do. So on paper, that's what is that? It gives me a 20 year buffer. So
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yay for me. Yeah. And I think some people don't realize that, like, as you said, as you get older,
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the thing that often kills people, if you don't get cancer or some other, you know, dementia or
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Alzheimer's or something like that, they often, you know, you slowly, it slowly kills you. It's
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like you lose muscle mass. You have, you lose the ability to like, if you fall down, you can't get
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up off the ground. That can kill you. Statistically in my house for me is the floor. The floor is the
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most dangerous thing in my home for me at my age. The, the bathtub has about, you know, if I slip in
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it, you know, obviously it's the floor, it's the floor, it's the floor. And I, and I asked personal
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trainers when they said, you know, when's the last time you saw your mother or father voluntarily be
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on the floor. And most people say, I don't even remember that little side, little story, just a
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small little thing. I read somewhere. Most people never remember the last time they picked up their
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child. So about a month ago at one of our family parties, I walked over my two daughters and picked
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them both up just, just so I'd be able to say, that's the last time I picked you up.
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We also have had, you know, going to this idea of longevity and quality of life as you get older,
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we had a guest on the podcast, I think it was last year who wrote about longevity. One of the
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interesting insights he, that he talked about in that podcast or shared was one of the things that
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you can do to really increase your quality of life as you get older is to keep, make sure you're
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continuing to walk on complex landscapes. Oh, like on and off a curb. If you live in a
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neighborhood curb or like go to like the mountain, you know, if you live in a rocky area, go hike a
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trail because what happens is like, if you, if you stop walking on uneven surfaces, you basically forget
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how to do it. And so that whenever an old person, when they haven't like the only thing they've walked
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on is just really flat surfaces, they encounter that they don't know how to do it. And they,
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they trip and they fall and they, they break a hip. Exactly. And now, you know, I can even push that
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farther. We now know that that also is a major factor for issues of the brain. And so do you know
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what shaker plates are? Dave Asprey, he's the guy that's bulletproof coffee. Okay. And agree or disagree
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what he talks about, but he really emphasized using the shaker plates. Now I bought a real inexpensive
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one just to try it out and I fell in love, but staying on a shaker plate and doing one foot
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drills, even something as simple as a speed skater or doing a goblet squat or a press on it. So that,
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okay, if you can't see my hands, but my feet are both shaking. Well, because it's such a complex
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system, if you're following along, I'm simply doing a one arm press on a shaker plate. But since the
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complexity is shot to the roof, my brain and my nervous system have to adapt instantly to all that
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crazy complexity, my bones, by the way, there's a new argument about osteoporosis that by losing
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complexity is why. So your bones get simpler and simpler and simpler, and then they break.
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So what you're saying is, is, is tying right into the stuff I've been reading, learning less
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few months is that the more complexity the world is, the better it is for the, for the aging person.
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You know, when Thoreau said, simplify, simplify, the correct thing for him to have said was
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complexity, complexity for long-term survival or something like that, if you will.
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And just to clarify a shaker plate, is that something you stand on and it vibrates you?
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Yeah. And there, and you don't have to buy the $15,000 one. I bought a, I think it was 200 bucks
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one. But now remember, I think it's my job, Brett, to, I literally think it's my job not to just go,
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oh, that's a good idea, but actually try it, you know, drink the Kool-Aid, if you will,
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go deep, and then come on the other side and say, that was a whole lot of nonsense, or
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that's a game changer. So, but here, but, but I like what you said, you can also do complexity
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by walking on a balance beam, jumping rope, stepping up and down off the curb, playing
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hopscotch is probably one of the smartest things you could do, you know, as an adult. So yeah, I,
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yeah, I agree a hundred percent with that very much.
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So let's recap these, you know, tests for people who are 55 plus. So the first one is,
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can you balance on one foot for 10 seconds? Right. Then it was, can you do a squat and hold
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it for 30 seconds? And then stand up. And then stand up without any assistance. And that's so
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you can get off the toilet. That's the ideal. Yeah. Right. Then it was also, uh, be able to bend
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over, pick up something that's your, was it your body weight and then carry it around?
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Pick up your body weight and move it. Okay. Okay. And then, uh, you, you also talk about the
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farmer's carry as well. That's, that could be the farm. That could be, obviously it could be
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the farmer walk, but you could have really, really high trap bar and do it, or have the
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weight up on blocks. The idea that you can carry your own body weight. That's, that seems to be
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important. And that comes in handy. Cause like when you're, you're going to have to carry stuff,
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you're always going to have to carry stuff. Even when you're 50, 67 years old, long jump,
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your height doesn't mean jump up in vertically your height, but long jump your height and then hang
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from a bar for 30 seconds. Did I miss any? Yeah. Yeah. You miss getting up and down off the ground.
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Yeah. Oh yeah. And then getting up off all the ground of assessment of getting up and down off
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the ground. Yeah. Gotcha. We're going to take a quick break for your words from our sponsors.
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And now back to the show. Well, let's, uh, move on to someone who, you know, it's in that
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18 to, I don't know, 50 range. All right. Does it change as like, and you know, say you're like,
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right now I'm 38. Yeah. I'm a child spry. Does any of this change for like, is it going to be
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different for me compared to say a 25 year old? We'll tell you what, you know what, let's,
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I'm going to give you my full evaluation next. Is that okay? But let's slide back
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to little Brett as a, as a happy little waif of eight years old. Okay.
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Well, I wasn't a waif. I was, I was a big kid. I was, I was husky. I had to wear the husky
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underwear from Sears. Okay. So little Brett wearing his husky underwear from Sears Roebuck.
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All right. The catalog came out and he went shopping. Okay. Uh, that'll aid you by the way,
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I would go. So I'm a big believer in the insights of a guy by the name, George Herbert, Herbert in
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English, Herbert in the French. He came up to a volcano that was blew up an Island and he started
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saving survivors. Okay. He couldn't help, but notice something about the people who survived.
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They knew how to climb. They knew how to swim. They knew how to do a couple of different things.
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And so he started what we would now call physical culture when he went back to France. And even if
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you've never heard of him, I guarantee you've heard of him. Are you okay with me going down this
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direction? Yeah, let's go down this road. Yeah, this is good stuff. This is sort of like a,
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like move natural movement. I think they got their influence from Herbert.
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So let's just break it down the way he did. And I'll just, and then I'm going to add two things.
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Okay. Okay. Because I can't help myself. So the first is what he would call pursuit. Okay. And
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pursuit is walk, run and crawl. And he would expect an eight year old, nine year old to be able to do
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those. Um, I, I fell in love years ago with, when I found out that this, this Irish school taught
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proper sprinting techniques to their elementary school kids. I thought to myself,
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they've got it, but walking, running and crawling. Here's the funny thing. How often you see kids
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crawl in PE classes. Now, when I taught, when I taught, we did tumbling and everything else
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and crawling because I, you know, I listened to my hair bearer. So pursuit, walk, run, crawl. Okay.
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Oh, and real quick, just a side note, but especially when I read your site, Brett, this might be a real
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valuable thing for them. There are probably two games that are older than probably, maybe even
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language. One is tag, T-A-G tag. And the other one is hide and go seek. Both teach you to be a very
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good hunter gatherer. Both teach you to be a very able person in any kind of combat.
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So to me, when, if you want to do paleo fitness, just go out with a bunch of school kids and play
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tag and hide and go seek. And you'll see that how, uh, in that pursuit one there, walk, run and crawl,
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that is hide and go seek and tag. If that's too weird, Brett, just say, Dan, that's too weird.
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Okay. No, that makes sense. So this is this stuff for like, you're going not even 18 year olds.
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You're going like eight years for kids. Like if you're a parent, you're, you want your kids
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doing this stuff. All right. Yeah. Uh, when's the best time to learn to crawl? Probably when you're
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two. When's the second best time to learn? Probably today, you know? So there you go. And then there's
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escape. So we had pursuit followed by escape and that's climb, balance drills, jumping and learning how to
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swim. And it's interesting. I, I, you know, I work a lot with the military. We're going to work.
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That's all we'll say. But I mean, it's interesting because to get yourself off of almost any major
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problem spot in the world, if you can get yourself into the ocean, either by swimming or by stealing a
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boat, that's usually the best route to safety. And it's, that was true forever. So you need to,
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you need to practice climbing and I call that brachiating. You need to practice balance drills
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because you know, sometimes you're trying to skate, you're running down a gutter on top of a roof.
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You got to jump to the next roof. And then of course, swim your way out. And his third area
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was what he called attack. And this is more my life. Okay. That's throwing, lifting and fighting.
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And all three of those skills, uh, should have, should be addressed long before they need to be
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addressed. If you don't mind, let me add two others that he doesn't have. I would include bike riding
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because I think it's much better to learn how to fall. It's better to fall off a bike at five
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than at 55. Right. Right. And then the other area I would add is either what I call tumbling,
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but nowadays it's more, more often called break falling, uh, learning to take a fall.
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But when I, when I give you this list, walk, run, crawl, climb, balance, jump, swim, throw, lift,
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fight, bike ride, break falling. You get a sense to see the importance of play in a playground.
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Yeah. Obviously you need to learn how to swim and learn how to fight and learn how to bike ride.
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And probably you may even learn how to lift and throw it. It would depend, but how foundational
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important all this can be to a person's life. If you have all those skills, in fact, it might be
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worth your time as a, uh, you know, with your site to find people say, Hey, you know, do an article on
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or do an article on teaching kids how to, you know, this is how you, this is running the sprint
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mechanics. This is crawl mechanics. This is climbing mechanics. This is how to practice
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your balance. Here's jumping. Here's, you know, swimming. You probably already have the bulk of
00:20:01.600
it on your site from, from my memory, but it's, it's such a, it's such a gift that you can give
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your children to be able to have that entire skillset. Yeah. We do have articles on all those
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things, crawling. We did one on balancing, like a two by four, just like having a two by four in your
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house. Yeah. I saw the article, the guy that was, that was excellent. Yeah. It's in a super easy.
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And, and there's another thing as a parent, what you can do is like, you know, make sure you're
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paying attention to what your kids are doing in PE. And if they're not doing those things, well, you
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know, join the PTA and, you know, use your public speaking skills to persuade them. Maybe we should do
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some of this stuff, but if they're not getting that, make sure they're outside playing. One thing my
00:20:39.800
wife and I have done is we found a guy here in Tulsa who does parkour and like, he does, he's like,
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he's, I think he's done some move nat stuff. Anyways, he, we take him to the park with our
00:20:51.580
kids and he goes through things like roles, like how to fall sort of the, he gets, he's a coach and
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he's able, it's been really fun to see our kids take to it and the skills they've been learning from
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that. And then, you know, on the area of throwing, I mean, you, I don't want your kid necessarily to be
00:21:07.380
a major league baseball pitcher, but it'd be nice to know all the throwing arts, be able to do the
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basics of lifting, the Olympic lifts, the power lifts, kettlebells, you know, the kettlebell basics,
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the calisthenic basics. And you can push back on fighting until it's time to fight. You can agree
00:21:25.060
or disagree, gentle listener. You can agree or disagree. Last week, a bunch of thugs took over
00:21:30.100
our Capitol and one of our congressmen is a former ranger started gathering things like pens and stuff
00:21:36.880
like that to defend his fellow congressmen. And to me, you never know when it might be your time
00:21:43.860
to defend those you love. I'm not a psychopath. I'm not, but there are bad people in this world.
00:21:51.820
And it's the job of those of us who are fast twitch monsters to protect, to protect them.
00:22:00.060
All right. So we've talked about guys who are over 55. We've talked about kids who you say should only
00:22:05.540
be doing basic skills, the George hair bear type of stuff to about age 15. You argue that kids
00:22:10.420
really shouldn't be doing any specialized training before that age. So let's turn now to the guys in
00:22:16.280
between, guys between the ages of 18 and 55. So I know as an introductory assessment, you want people
00:22:21.840
in this range to do the same kind of tests you do with the older guys. Stand on one leg for 10 seconds,
00:22:26.340
standing long jump, farmer's walk with body weight, the get back up test. And you do these same sorts of
00:22:31.640
tests to see where they're at before you start training them.
00:22:34.120
Well, you know what? I don't want to give you too many kudos because I don't want you to head
00:22:38.180
this well. But the one thing I like about your site is this vision from youth. Well, youth to death,
00:22:44.940
right? Right. So if you decide to follow the teaching, if you did a hair bear youth and then
00:22:52.520
had an elite, like for myself, I had a hair bear youth. And then I became a discus store Highland
00:22:58.460
gamer. And I retired July 24th, 2010, 11 years ago now. That's amazing. 10 and a half years ago.
00:23:06.920
And now, but all that stuff I did then, I can hang from, I can hang for up to two minutes. I can,
00:23:14.960
you know, you know what I'm saying? If you have the foundations and build it up,
00:23:19.360
you should have the same basic test core your whole life.
00:23:23.560
Right. Okay. Let's say, let's say someone, um, you find, you do these assessments on say a 35 year
00:23:31.280
old and you decide it's a man and they're ready to focus on strength and mobility and you get some
00:23:37.840
programming going for them. At a certain point, you'll want to assess again, see how they're doing
00:23:42.560
and see if they're reaching, you know, if they're getting strong. So do you have assessments for that
00:23:47.300
as well? Like, do you have metrics or benchmarks you like? Oh yeah. I mean, okay. Let's go through
00:23:52.680
the ones that are in my book that start off in my book intervention, but now, I mean, I have them in
00:23:58.740
a bunch. I have about a thousand different ones, but let's go through from that. I expect a man to
00:24:03.940
be able to bench press his body. Okay. I expect a man to be able to do five pull-ups. I expect a man
00:24:10.600
to be able to deadlift 150% body weight. Okay. Got that. You weigh 200, you got to be able to do
00:24:17.280
300, right? That's not very much at all. I expect to be able to body weight squat. Okay. And I expect
00:24:25.400
to be able to do a former walk with your body weight. Okay. Oh, one other thing. If you work
00:24:31.040
with me, I expect to be able to do a Turkish getup, both left and right with a Dixie cup half filled
00:24:38.160
with water on your fist instead of weight, the Dixie cup. Cause that means if you can do the water,
00:24:46.220
we always joke when you get hit by the water, we call it baptized, but that shows mobility and
00:24:52.560
flexibility far better. Okay. Is that okay? That makes sense. It sounds like something you'd
00:24:57.780
see in a karate movie from the 1980s. Yeah. And it's a good one. So we've been talking a lot
00:25:04.000
of strength stuff. I know you're a big proponent of walking and hiking. Do you have similar metrics
00:25:09.460
or tests that you like to put your clients through for, should they be able to walk without load in a
00:25:16.180
certain amount of time or with load, et cetera? Now, I'm a fan of Phil Maffetone on this. So
00:25:23.160
when we do this, it's going to be a little bit more complicated. Don't take what I'm about to say
00:25:28.960
wrong, but I think you have to have some other things set. So I'm a big believer in what's called
00:25:34.360
the MAF test. Okay. So it's, it's, it's a three mile walk. Okay. All right. So do you mind if I
00:25:42.940
explain it real quick? Yeah, go into it. This is new to me. So I'd like to hear about it. Okay. So
00:25:46.460
Maffetone numbers are 180 minus your age is the top end for the test. And 160 minus your age is the
00:25:55.960
low end for the test. Now what you have to get to do to get your heart rate in those numbers,
00:26:00.540
I don't know. For me, it's really easy. If I put on five pound ankle weights on both feet and I
00:26:06.820
carry six pound heavy hands, my heart rate gets in that zone very easily. Okay. Because you know,
00:26:13.220
I'm 63, so it's not that hard. Okay. So mentally you got to figure out those numbers and your job
00:26:19.960
is to stay between those numbers, the entire test, not above at all. And don't cheat by running. Okay.
00:26:28.040
And what you're going to do is at the end of every mile, you're going to log the time you went
00:26:33.880
through. So do you see how many factors are going on here? Yeah. So it's going to be for us, it's a,
00:26:41.280
for us, we do a 12 lap test. I keep my heart rate right inside those Maffetone numbers. Fortunately,
00:26:48.380
I have a nice heart rate monitor that can tell me when I go above it. Um, and I've got it set that
00:26:55.380
every few minutes. It says, you know, whatever heart rate, 112, whatever. So when I do the first
00:27:01.260
mile, say it takes me 19 minutes, second mile takes me 21, third mile takes me 29, just staying
00:27:08.860
in my heart rate numbers. I train for a couple of months. I do the MAF test again, and my numbers are
00:27:15.540
17, 19, 24 for the mile splits. What we can guess from this is that my conditioning has improved
00:27:29.620
because my mile splits have dropped with my heart rate in the same zone.
00:27:37.800
Right. Okay. So you can go faster without having your body, your heart having to work harder.
00:27:44.000
Yes. You follow. Okay. Excellent. Now I'm a track and field coach, so I don't care what your heart
00:27:49.340
rate is in the 400 meters. I don't care. That sounds horrible. But if you start off the first day I had
00:27:55.520
you, I trained you, Brett, and you ran a 75, six weeks later, you run a 55. And the next year you come
00:28:02.280
back and you run a 48. I don't care what your heart rate is. You've improved. You got that?
00:28:06.440
Right. And that's great for track and field, but it's not great for
00:28:09.740
lifelong cardiovascular training. That's why I like the narrow step-by-step of this. Does that
00:28:18.860
make sense? You know what I'm saying? I like the fact that you have the heart rate, that narrow
00:28:25.280
window of heart rate as a standard, the exact same test if you can do it, and then watch the numbers
00:28:35.080
come down. One follow-up question with this assessments, like how often should you assess
00:28:40.380
yourself? I mean, I imagine if you do it too frequently, you're going to get a lot of noise.
00:28:47.640
Right. Yeah. But if you don't do enough, then you can't see a trend line. So what's the sweet spot?
00:28:54.680
When I fold clothes and do dishes, I practice standing on foot. I actually even do it sometimes
00:29:01.020
when I have an electric toothbrush and I'll just stand on one foot. So I do try to cheat the balance
00:29:06.420
test because I feel like that's one of those tests that's, well, because if I'm doing my teeth,
00:29:14.180
I'm adding a ton of complexity to my teeth brushing, which I think is good for my brain and maybe who
00:29:21.860
knows, even for my bones. Okay. So the standing long jump, I see no issue with that monthly,
00:29:28.640
every six weeks. The farmer walk monthly, every six weeks. And the get back up probably should be
00:29:34.920
part of your warmup anyway. So yeah, the full test, let's say every three months,
00:29:40.160
pieces of it, you know, is appropriate. That's kind of a fun little thing.
00:29:45.660
No, it's something like you can do with your kids too. Like we do the get up test. Like whenever
00:29:50.260
we're bored, great fallback activity is, well, see if you can get up off the ground without using
00:29:55.600
your feet or, and find different ways you can do it. Yeah. Yeah. Well, Dan, this has been a great
00:30:00.000
conversation. We've covered a lot of ground. Is there someplace people can go to, you know,
00:30:03.940
find these assessments and learn more about them and the complexities and nuances of them?
00:30:08.960
Well, I have a YouTube video going through it. Yeah. So go to YouTube, find coach Dan, John,
00:30:15.620
good luck. It's there's, I have, I don't know, a thousand videos, 10, 15, um,
00:30:21.480
workshops. It's an honor to have, to, I give them away free. Cause I just, I love what I do now.
00:30:27.660
I have a website called Dan, John.net, which my God, if, if you, if you decide to print it off,
00:30:34.720
good luck, there's 3000 pages. Okay. Of stuff to print off. And then I have my pay site and I'm
00:30:41.640
sorry about that, but I have to pay people for doing all this other stuff called Dan, John,
00:30:46.120
university.com. Okay. And tell you what, let me give you a code right now, make it,
00:30:52.140
let's do this art of man. Okay. Art of man. And so gentle listeners, you'll get, um,
00:31:00.280
what it's usually 29 bucks a month. You'll get, you'll get for 29 bucks you get for three months
00:31:04.980
and happy new year to you. Okay. Here's the thing I think I like best about it, Brett. If you haven't
00:31:10.400
been on the site, it's called the workout generator. You press what equipment you have. You press how many
00:31:16.100
days a week you want to work out the intensity level and then you press a button and it gives you this
00:31:20.980
wonderful spreadsheet with every, uh, it's once you, you just got to play with it. You may never,
00:31:28.740
ever use another. I know this sounds crazy, Brett, cause it's, it is in, it's my brain.
00:31:34.380
I can't coach as well as the workout generator coaches. Okay. All right. Well, fantastic. Well,
00:31:42.020
Dan, John, thanks for your time. It's been a pleasure. Hey, and if you don't mind, and I've
00:31:45.820
said this before, I don't know if you guys realize what a great site you have. I'm not
00:31:52.360
blowing smoke at all. Your site is, it's an absolute, and I mean this, it's an absolute honor to be part of
00:31:59.900
it. The quality of work that you guys have on there, the insights, I wish I would have come
00:32:04.720
up with your idea. Cause I think it's just brilliant. I mean, uh, so there's a little
00:32:08.300
bit of jealousy there, but it is really a phenomenal place and I recommend it constantly. Okay.
00:32:14.040
Well, thanks so much. We really appreciate that. You bet.
00:32:17.360
My guest there is Dan John. He's the author of several books. They're all available on amazon.com.
00:32:21.500
Just check it out. Just search for Dan John. You find out more information about his work at
00:32:24.560
his website, danjohn.net, as well as danjohnuniversity.com. Also check out our show notes
00:32:29.260
at aom.is slash benchmarks, where you find links to resources where you can delve deeper into this
00:32:33.660
topic. Well, that wraps up another edition of the AOM podcast. Check out our website at
00:32:44.260
artofmanless.com, where you find our podcast archives, as well as thousands of articles written
00:32:47.920
over the years about pretty much anything you think of. And if you'd like to enjoy ad-free
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00:33:01.720
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00:33:05.100
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00:33:08.120
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00:33:14.720
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00:33:17.760
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