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The Heavy Meta Podcast: Daily Summaries Delivered
by Michael Blevins
Heavy Meta is a podcast about training as a lifelong practice, not a program you finish. Hosted by Michael Blevins — coach, writer, and founder of We Are Heavy Meta — it treats fitness as a laboratory for agency, self-assessment, and survival rather than another optimization game or trend slop of common fitness culture. Each episode interrogates the assumptions the fitness industry sells as gospel: that intensity equals progress, that aesthetics are the point, that strength is something you can measure and be done with. Expect ruthless self-assessment, philosophy applied to the body, and a refusal to flatter the listener. If you've ever suspected the standard advice was built for someone else's goals, this is the conversation you've been missing. For the practitioner who wants to think as hard as they train.
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- Sep 18, 202650 min
The Final Assault on the DusitD2 Hotel, Told by the SAS Operator Who Led It (Part 3 of 3)
Just after first light they heard the terrorists praying for the first time all night. Christian Craighead told the Kenyans to get ready, then started singing the Hail Mary. On "amen," four grenades came down the stairs.Part 3 of 3 — the finale. The seventh-floor standoff through the night: the iPhone charger, the fire alarm that ran for fifteen hours, the minibars. Then Iraq, 2003 — three men walking into an armoured division with no air support, the whisper behind the berm, a black dog on a knoll at dusk, and the night he took communion from the brigade Padre in a factory near the Garden of Eden. Then back to the hotel for the final assault, the kitchen with every stove left on, the basement in ankle-deep hot water and total darkness, and the last two.It ends with a speech to the Kenyan officers, a list of missing names, and a cup of tea.CHAPTERS0:00 Cold open — the black dog0:39 Part 31:41 How did they have that many grenades?3:36 "Are you American?" — the US mentors ordered out4:44 "What's your plan?" "Wait for them to come down and kill them."6:06 Four terrorists, two injured, no hostages — no longer a rescue7:17 Grenades "for the love of the game"7:36 1:30 a.m. — the iPhone charger9:07 Fifteen hours of fire alarm10:15 The minibars: "Isn't that theft?"11:49 Two terrorists in the basement12:20 First light — the low point12:36 Iraq, 2003 — the Pathfinders and the mission nobody wanted14:32 Three men into an armoured division, no air18:39 Cleaning the guns because you're going to use them19:18 Blacked-out faces, no body armour, no helmets20:19 The decision: take the track21:42 Whispering behind the berm23:24 The rifle jams. Grenade. Pistol. Five.25:36 "This is why we do the two-mile test"26:43 Nobody followed. "We wanted more."27:19 The black dog on the knoll — "I think we're gonna kill people tonight"28:34 "The best day of my life" — communion with the Padre32:56 Back to Nairobi: they start praying34:13 Answering with a Hail Mary — "at the hour of our death, amen"34:34 Four grenades. The final battle.35:35 Terrorist one, terrorist two — "Cease fire"36:21 "You don't f*** with Kenya" — dancing in the kill zone37:19 Photographs of the dead38:04 102 rooms to clear; room 31639:30 "We need six guys." Four step up.40:40 The kitchen: every stove left on for fifteen hours42:07 The basement — hot water, steam, pitch black43:51 A terrorist steps around the corner44:57 The glass doors and the middle finger45:50 The glass goes46:22 The grenade that landed a few feet away47:16 "They're dead." "Make sure."47:38 "I'm trying to take photographs here"48:14 The speech — "Remember what we all did for Kenya today"48:41 The missing list; walking the hotel alone49:18 "I went home and had a nice cup of tea"49:23 "This almost didn't get printed"—Christian Craighead served 28 years in the British Army, including the Parachute Regiment, the Pathfinder Platoon, and the SAS. On January 15, 2019, while serving as a liaison officer in Kenya, he responded alone to the Al-Shabaab attack on the DusitD2 complex. He was awarded the Conspicuous Gallantry Cross.Send Me is hosted by Michael Blevins.Instagram: @weareheavymeta#ChristianCraighead #SAS #OneManIn #Nairobi #DusitD2
- Sep 18, 20261h 50m
"They Were Already Planning My Court-Martial" — Christian Craighead, Part 2
He's inside 14 Riverside Drive alone. His own side is planning his court-martial. Nobody sends him maps, mug shots, or orders — and 150 people are hiding in a hair salon.Part 2 of 3. Christian Craighead — former SAS — walks through the DusitD2 assault door by door: the kitchen full of wounded, the hair salon, the 12-story car park, the police commissioner who asked "Can you lead my men?", and the phone call that put him on the line with the President of Kenya. It ends on the sixth floor of the hotel with grenades coming down the stairs and the terrorists starting to pray.The first 40 minutes are the conversation that explains the rest: why military training "isn't good enough," why cardiovascular is king, why the monsters fail selection, and the 10-round shooting standard he refuses to publish.If you want the assault only, jump to 40:20.CHAPTERS0:00 Cold open — "Security forces outside. I'm armed and I'm coming in."0:29 Part 22:52 Why military training isn't good enough6:37 "Why does it matter?" — where standards actually come from8:44 The magazine change nobody trains10:40 Training scars and what actually transfers12:00 Be good at everything — champions of a choreographed zone13:44 Moving with the gun: freeing up bandwidth16:43 "Cardiovascular is king"18:02 Kenya was a physical day — "not once did I wish I'd done more deadlifts"19:03 Consistency at your worst: 22 hours in, no food, no sleep, no water20:06 The drag test — after a mile and a half and a 400m sprint22:01 Air, endurance, and the long meditative effort24:55 The big Russians who vanished when it went cardiovascular26:26 "You're lifting weights. You're not getting stronger."28:34 The thing "right about here"28:55 7 September 1992 — eight boys at the train station, one graduate29:32 Why the monsters fail selection33:03 Standards are always for one event34:55 "The Standard" — the 10-round drill he won't publish36:42 Standards as identity vs. the bare minimum39:02 Range break39:06 The James Bond myth — special ops is a team, stack the odds40:20 Back inside: "I didn't know what the terrorists looked like"44:17 Door one vs. door fifty — rewriting CQB on the job45:15 "I'm going to have to write a report about this"46:26 The storeroom. The kitchen. The first wounded.47:39 Banging on the door — "Security forces outside"48:08 Decision point: search-and-destroy becomes hostage rescue49:49 "Come and help me." Nobody does.50:05 The free radicals51:42 The one he didn't trust52:47 The ops room calls: "He's on the telly"53:52 The High Commission: "Who gave him permission?"54:46 "He's gone rogue" — the court-martial, 30 minutes in55:35 Heavy fire from an elevated position56:05 "Everyone wants to be a gangster…"56:54 "Give me four guys." "We're waiting for orders."57:42 The footage that disappeared59:27 "You just sold the SAS to a generation"59:49 Betty — his grandma1:04:06 Morpeth, Stobhill, and where the hypervigilance started1:06:25 "I'm not this angelic kid" — the violent path1:07:58 "When did you know you were different?" — "Maybe 2019."1:09:12 Sheepdogs, wolves, and geezers1:10:14 The hair salon: a flashbang and 150 people hiding1:11:50 Taking charge of the free radicals1:13:36 The two Kenyan police officers who stayed1:14:53 The office — sliding under the desk. "Jambo, habari."1:17:06 Clearing the 12-story car park1:18:04 Daniel, the Slovenian in the ballistic vest1:19:10 Complacency — the last cupboard on the last floor1:21:31 Second people vs. millisecond people1:23:27 Why "everyone is a threat" is wrong1:27:19 "I'm just adding value"1:28:31 Photographs, evidence, being an asset at every level1:30:59 Shots from the helicopter — the red-tape miracle1:33:02 The Police Commissioner: "Can you lead my men?"1:34:35 What would have happened otherwise1:35:57 The plan — a company of GSU officers behind him1:36:35 The photograph with the piece of paper1:38:32 No maps, no mug shots — "No one is to communicate with Christian"1:39:51 Recce Squadron: "Can you prove it?"1:41:16 Two and a half hours, soaked through — "I might be in trouble"1:42:05 The message to the Director of Intelligence1:43:16 "Report directly to me and the President" — legal again1:44:26 The command post in the hotel bar1:45:47 "I'm not adding value" — up the service stairs1:46:48 Two grenades down the stairs1:48:34 "Do you think they saw the Mzungu turn up?"1:49:16 They start praying. "Get ready."—Christian Crai
- Sep 18, 202659 min
SAS Operator Breaks His Silence: Christian Craighead, In His Own Words (Part 1)
In January 2019, an SAS operator walked alone into a terrorist attack on the DusitD2 hotel complex in Nairobi. More than 700 people got out alive. Then his name started disappearing from the coverage.This is the first time Christian Craighead has told his story. His book, One Man In, was blocked in the UK. He fought it through the courts, lost, was denied appeal, and is publishing in America anyway.Part 1 of 3. This episode covers the morning of January 15th, the phone call, the drive, and the moment he crossed the threshold into 14 Riverside Drive — and the life that built the man who did it: a beating at eight years old, a calling from a Betamax tape, a 28-year career in Britain's most elite unit, and a stranger on a dirt road who told him, "May God bless you many times this day."???? One Man In by Christian Craighead —https://www.amazon.com/dp/B08LDTWYB3?lvCHAPTERS0:00 Cold open — "Right, I'm going in."0:57 Why Christian asked me to tell this story4:07 Part 1 begins4:15 The story that disappeared from the news5:26 Kenya, Al-Shabaab, and the liaison job6:43 January 15, 2019 — a normal Tuesday7:44 3:17 PM — the attack on 14 Riverside Drive begins9:21 The phone call: "There's a complex attack going on"11:15 September 1984 — the beating that built him13:07 "I'm glad it was me"13:54 Crucibles, suffering, and the boy named Moses16:18 Is your gear packed? (readiness nobody trained for)17:13 Movie moments — the mirror, the crucifix, the gardener18:15 The drive: 28 minutes through a city shutting down20:14 Calling the ops room — the message that never got passed22:25 Vivaldi at full volume23:51 "I'm here on orders of the President"24:26 Arriving — the fear of missing out25:31 The calling: The Wild Geese, Who Dares Wins, the Paras28:35 Crabs in a bucket — why people don't want you to do too well30:03 Not changing who you are — becoming who you're supposed to be33:57 Burning cars — the demarcation line34:21 Gearing up, balaclava on, sleeves down35:30 How it was supposed to go vs. how it went37:14 The gatehouse: "No one's gone in there"38:42 The scream. "Right, I'm going in."39:21 "You know that's not normal, right?"39:57 A warrior in a garden — why he never stopped training41:30 Imposter syndrome and the approval that never comes44:52 If you're not capable of living the daydream, stop daydreaming46:53 Where does courage come from?48:24 Simon — the man in the suit on the main51:19 The kris — a blade against demons54:19 "Chris, may God bless you many times this day"56:37 From that second, the clock was ticking57:16 Crossing the threshold — "a heavyweight champion against amateurs"—Christian Craighead served 28 years in the British Army, including the Parachute Regiment and the SAS. On January 15, 2019, while serving as a liaison officer in Kenya, he responded alone to the Al-Shabaab attack on the DusitD2 complex. He was awarded the Conspicuous Gallantry Cross.Send Me is hosted by Michael Blevins.Instagram: @weareheavymeta#ChristianCraighead #SAS #OneManIn #Nairobi #DusitD2
- Aug 27, 202615 min
If You Are Not Going Longer, You Are Not Training Endurance
Endurance is not a pace. It's not a zone. It's not a finish line. Endurance is how long you can keep going, and almost nothing we call endurance training is training that.Three of us rode 575 miles in 24 hours on an assault bike. I was back on the bike within days. One of us took months. One of us never rode again. Same event, same night, same wattage. The outcome had nothing to do with how fast we went.In this episode:Endurance is defined by duration, not intensity. The word comes from the Latin durus, hard, the same root as durable and duration. Most "endurance events" are speed tests over a fixed distance, which means the training gets built backward from speed and the last-place finisher is usually the most enduring person in the field.Endurance works like strength: there's a boundary, you expand it by getting close to it repeatedly, and you don't cross it. Crossing is how endurance athletes end their careers and call it burnout.Why I would not have made myself hate bike racing. 27 hours a week, 70 races a season, 305 watts for three hours. I could go fast. I couldn't keep going.The Space Race. How three people with five weeks of prep and no base rode 575 miles on the advice of Race Across America record holders: pulls as short as possible, 60 seconds on, two minutes off, for 14 hours.Why the tortoise and the hare is the wrong moral. Neither slow-and-steady nor fast-and-talented answers the question, because in real endurance there is no finish line.Why I'm close to pulling MAF from the Heavy Meta Endurance program. Not because Maffetone is wrong, but because any method that designates a pace gives you a number to chase, and the session becomes about the number instead of the time.The Double-It Test. At the halfway point, ask if you could double the distance without changing pace. If yes, you're not touching the boundary. Go further. If no, ask if you picked too hard a pace. That's the whole program.Optimal is whatever keeps you going. Not this session. Over your life. The day you quit enduring is the day you die.This is the difference between finite-game fitness, training to a line, and infinite-game fitness, training to keep going. The Heavy Meta Endurance program is built on the second one. Twelve weeks, long low-end work, short top-end work, no pace prescriptions. I just finished it myself. No numbers. I go longer and I still want to.CHAPTERS 0:00 Endurance is not a pace 0:47 The question I didn't want to answer 1:36 Endure, durable, duration 2:58 The boundary you approach and don't cross 4:05 The Space Race 6:23 450 watts against my entire life 7:52 My answer to Derek 9:46 575 miles and only one of us came back 10:57 The tortoise and the hare are both wrong 11:40 Why MAF designates a speed 12:57 The Double-It Test 13:52 Optimal is whatever keeps you going 14:51 Twelve weeks, zero numbersRead the article: https://www.weareheavymeta.com/articles/if-you-are-not-going-longer-you-are-not-training-endurance Heavy Meta membership: weareheavymeta.comHeavy Meta is an online training membership built on the Constraint Method: strength, speed, power, endurance, and mobility trained together, for life, not for an event.#endurance #zone2 #polarizedtraining #assaultbike #heavymeta #constraintmethod
- Aug 22, 202638 min
Sub • Stance | Peptides: What Nobody Selling Or Regulating Them Will Tell You
A peptide is legal or illegal depending on a court calendar, not a toxicology report.In September 2024 Eli Lilly sued the FDA over whether retatrutide contains 40 amino acids or 41 — a dispute worth seven extra years of market exclusivity, four extra years of protection from Medicare price negotiation, and the exclusive right to a molecule succeeding a $36.5 billion franchise. Nobody in that case argues the molecule is more dangerous one way or the other.Eight days before I recorded this, Lilly filed six federal lawsuits against peptide sellers and disclosed it had referred more than 200 individuals and entities to regulators and licensing boards.This episode is about how to think about that — and about what's actually in the vial, which is a separate problem with worse numbers.Covered:— The retatrutide classification fight and what a biologic designation actually buys— Lilly's August 2026 lawsuits and enforcement referrals— Why psychedelics started moving the month they became ownable— What the FDA's 503A changes in April and July did and didn't do— Independent testing on gray-market peptides: 41.6–71.1% failure rates, 15% endotoxin— Why a certificate of analysis tells you almost nothing— Where peptide knowledge actually came from (Duchaine 1981, Bhasin 1996)— BPC-157 versus the loading protocol people skip to afford it— PRP: your own blood, and it still doesn't beat saline— Immunogenicity, mast cells, and why the reaction shows up on dose eight— Why we test before anything: attribution, not accuracy— The four gates we require before prescribingDISCLOSURE: I have a financial interest in Alqemis, a functional diagnostics practice that can prescribe peptides. My wife Erin runs the diagnostics side. Nothing in this video is medical advice. I'm not a physician, I'm not diagnosing or treating anyone, and I'm not telling you to start or stop anything. Those decisions belong with a licensed prescriber who knows your history.Full written version: https://www.weareheavymeta.com/articles/the-peptide-fenceWork with Erin: https://calendar.app.google/DgkVXyF4HPs9dWhZ7CHAPTERS0:00 The same fact, two verdicts2:11 Where I stand2:56 The fence: one molecule that isn't an amino acid4:39 What a biologic designation actually buys6:27 The August lawsuits7:53 The black market is a real problem8:55 July said one thing, August said another10:11 The fifty-year version of this11:15 Schedule One was a social finding12:13 What we did to them, and what might fix it12:49 Lilly buys the toad14:02 Legality tracks ownership14:15 What actually changed in 202615:30 What independent testing found16:37 Why a certificate of analysis tells you nothing18:06 The supply chain nobody mentions18:43 Who pays for the news19:33 Where this knowledge came from20:48 The gyms were right by forty years22:58 If you're the study, be the instrument23:21 BPC-15724:00 What the tendon research actually says25:14 You can't inject a change into the cause26:06 PRP: your own blood, and still no better than saline27:24 Whoever picks the comparator picks the answer28:16 What you're injecting into29:13 Mast cells, histamine, DAO30:04 Why it happens on dose eight30:40 You're an experiment either way31:49 The cost of knowing yourself32:25 What happens when the evidence arrives33:50 The evidence got better, the practice got worse34:03 Four gates35:18 Close36:58 Everything I've triedSOURCESEli Lilly & Co. v. FDA, No. 1:24-cv-01503 (S.D. Ind.); Seventh Circuit appealLilly enforcement actions, August 12 2026 (six federal complaints)FDA interim 503A bulk drug substances list, April 2026; PCAC meeting July 23–24 2026Evaluation of research-grade peptides marketed direct-to-consumer (6,441 samples, 14 compounds)Venhuis et al., JMIR 2024 — online semaglutide vendor purity analysisFDA API facility registration data; USP API supply-chain analysisDuchaine, The Underground Steroid Handbook (1981)Bhasin et al., NEJM 335(1), 1996Living systematic review & network meta-analysis, lower-limb tendinopathies, Sports Medicine – Open 2023RESTORE trial, JAMA — PRP vs saline, knee osteoarthritisTRAVERSE trial — testosterone cardiovascular safetyNature Medicine 2024 — ibogaine in US Special Operations veteransLilly/AtaiBeckley acquisition announcement, July 2026
- Aug 13, 20261h 37m
Most Men Dress to Disappear | Tanner Guzy
Style is identity made visible. Most men dress in a way that communicates nothing, because they'd rather be invisible than be a liar with their appearance.Tanner Guzy is an appearance strategist — not a stylist — and the author of The Appearance of Power. In this conversation we take the same tools he uses on corporate boardroom uniforms and point them at gym culture, martial arts, aging, the culture war, and the gap between the man you are and the man you're becoming.We cover extegrity, the four jobs your clothing has to do, Bourdieu's habitus, why buying back fitness costs ten times as much, the aesthetic Overton window, and the three archetypes — Rugged, Refined, and Rakish — that Tanner uses to get men dressing like themselves instead of like a mannequin.If you've ever put on a shirt that was objectively correct and taken it off ninety seconds later, this one is for you.—CHAPTERS00:00 Gym bros, tech vests, and dressing your tribe02:14 Cycling's hard man code and faking the receipts04:55 Extegrity: integrity you can see07:34 Fashion means "to make" — and someone else is making you12:32 Habitus and the gap between who you are and who you're becoming15:16 The four jobs your clothing has to do17:04 The autumn of a man: settling in vs. settling down21:34 You whisper in a library and scream at a stadium23:47 George Washington, costume, and the aesthetic Overton window26:28 "I don't care about clothes" is antipathy, not indifference31:54 Tanner's fitness background and trusting your own receipts35:02 Buying back fitness costs ten times as much38:42 The commute: why style makes you do the thing more often43:39 Style as a tool of immersion46:49 "You literally never stopped being a ninja"50:54 Style turns Tanner is glad he took54:26 Appearance strategist, not stylist56:14 Two questions that cut straight to the heart59:54 Masculinity, the culture war, and the tactical virtues1:04:55 Vitality is beauty: the case for masculine aesthetics1:10:22 Monster trucks at the White House1:14:27 Restraint is not repression1:18:31 If you want a value to spread, make it stylish1:24:29 Art Deco and where America lost its style1:27:10 The three archetypes: Rugged, Refined, Rakish1:30:15 Blending archetypes and the denim shirt test1:32:59 What do you wear to do the thing you want to be known for?—FIND TANNERInstagram: https://www.instagram.com/tannerguzy/YouTube: https://www.youtube.com/@MasculineStyleX: https://x.com/tannerguzySubstack: https://substack.com/@tannerguzySite: https://masculine-style.comBook — The Appearance of Power: https://appearanceofpower.com—MENTIONED IN THIS EPISODEPierre Bourdieu — habitusJack Donovan — The Way of Men (courage, strength, mastery, honor)Ayn Rand — The FountainheadThomas Jefferson — "In matters of principle, stand like a rock; in matters of taste, swim with the current"Akira KurosawaThe Overton window—FIND METraining: https://weareheavymeta.comInstagram: https://www.instagram.com/gritandteeth/#style #masculinity #identity #menstyle #fitness
- Jul 30, 202621 min
A Metric Is a Point. Fitness Is a Shape | Hybrid Training
Hybrid training is specialization pointed in two directions at once, not general physical preparation.A big deadlift next to a fast mile is impressive. It is not evidence of general capability. Two above-average expressions don't sum into a generalist, because there was never a general trait sitting underneath them to sum into. Adaptation is specific, and specificity arrives with its deficits attached — you aren't just failing to gain in what you stopped training, you're actively training the loss.This is the long version of the article. Where the article stays on the mechanism, this covers the part I get asked about most: what you aim at instead of performance, how the deficiency gets found without a test, and why the answer to "how do I know I'm improving" has to come from you.Read the article: https://www.weareheavymeta.com/articles/hybrid-training-is-not-generalist-trainingPick a constraint, get three sessions free: https://www.weareheavymeta.com/constraintTrain with us: https://www.weareheavymeta.com/the-space
- Jul 27, 202616 min
How to Train in a Hotel Gym (5 Rules, 5 Real Sessions)
Hotel training is filler training. Its job is to keep the practice intact when the conditions won't support progressive overload — not to break records, not to test anything, and not to run the program you'd run at home.Last week in Punta Mita the resort had a genuinely good gym — squat racks, barbells, a cable machine, dumbbells into the hundreds. On the second day they closed it and moved a few pieces of kit into a carpeted, windowless boardroom. This is the framework I've used across fifteen years of training while traveling, and then the five sessions I actually ran that week, including a beach ladder with no equipment at all.THE FIVE RULES1. Don't plan anything until you're standing in the room. The warm-up is reconnaissance — the inventory takes ninety seconds.2. Never plan on going hard. Plan on showing up, then let the room and the body vote.3. Three days max in a typical hotel gym. Then find a local gym or get outside.4. Keep a short list of structures in your head so the only thing you invent on the spot is the movement and the time domain.5. Constraint is a creative tool, not a restriction. Fewer options force better workarounds.THE STRUCTURESLadders · Intervals · EMOM · AMRAPs · Complexes · Chippers · Rounds for time with a cardio anchorTHE SESSIONS1. Landing session — 10-20-30-40-50: row cals, run cals, lunges, air squats. ~32 min.2. Pull day — heavy lat pulldown to a max set of 10, 10-8-6-4-2, single-arm cable row, ENG off an incline bench, landmine press.3. 60-minute alternating EMOM — rower, step-ups, run, lunges, KB swings, burpees.4. Beach ladder — 3 to 30 by threes: lunges, squats, push-ups, with 400/300/200/100m runs in sand. ~100°F.5. IWT — 3 rounds of 10 DB snatches @ 24kg into a 2-min run; 3 rounds of 10 DB deadlifts @ 2x90lb into a 2-min row. Finished on death by burpee broad jump.Five sessions out of six days. Two in a real gym, one in a room that used to be a gym, one on a beach. The numbers were down. That's the correct outcome.COMPANION ARTICLE[Hotel Training — the full written framework] → https://www.weareheavymeta.com/articles/hotel-trainingTHE SPACE PROGRAM2,500+ sessions, eight programs, and a searchable archive. Become your own coach. → www.weareheavymeta.com
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About The Heavy Meta Podcast
Heavy Meta is a podcast about training as a lifelong practice, not a program you finish. Hosted by Michael Blevins — coach, writer, and founder of We Are Heavy Meta — it treats fitness as a laboratory for agency, self-assessment, and survival rather than another optimization game or trend slop of common fitness culture. Each episode interrogates the assumptions the fitness industry sells as gospel: that intensity equals progress, that aesthetics are the point, that strength is something you can measure and be done with. Expect ruthless self-assessment, philosophy applied to the body, and a refusal to flatter the listener. If you've ever suspected the standard advice was built for someone else's goals, this is the conversation you've been missing. For the practitioner who wants to think as hard as they train.
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