2% With Michael Easter

**Member Episode** Become a Member at TWOPCT.comThe Expedition is a journey into thoughts, opinions, ideas, observations, studies, facts, figures, etc.Good ones, bad ones, insightful ones, dumb ones, and ones you can use to live better.It's a roundup of all the worthwhile stuff I've encountered in the last month. The Expedition is a bit of an island of misfit toys. But, hey, the greatest journeys are winding.This month, we're covering:Numbers on:Who commits suicide and why.The amount of pushups that reduces heart disease risk.Money, marriage, and happiness.Who wins marathons.How changing the speed of videos impacts information retention.The truth about expensive treadmills.How much time we spend online.A wild and clever three-part challenge.A fun read about ChatGPT and its propensity for bullshit.A thought-provoking read on a surprising source of a hidden health threat.How to survive—and thrive—this Godforsaken heatwave.A wild map on weight changes.A tough, fantastic workout I did while traveling recently.An important parting quote.An even more important parting question.For full access, become a Member at TWOPCT.com

**Member Episode** For full access to this episode, become a Member at TWOPCT.com. We save you more time and money than the monthly cost. Michael recently gave a talk on mental toughness. Today, he's covering some points from that talk including:The conflicting and ambiguous research on mental toughness.How I think about mental toughness in a way I and others have found useful.Three of my favorite fundamentals of mental toughness and how to build it.The result: You'll be able to accomplish more and perform better—all with less stress.Read the full post at TWOPCT.com

We are a culture awash in hacks to optimize our way to wellness. But the data shows quick fixes aren't working—we're actually not getting happier or healthier.Taking the hard road of mastering something new and difficult—no matter your age—is more likely to improve your health and happiness. It can even add years to your life.This is the core of the 2% philosophy and at the center of a fantastic new book I recommend, called NOT TOO LATE.The book's author, Gwendolyn Bounds, went from a desk-bound exec glued to her computer to a competitive obstacle course racer starting in her late 40s. And she got good at it. Very goodIn today's episode, she explains why we should all strive to try new, challenging things—and get really good at them. It's especially important for people over 40.Have fun, don't die. TWOPCT.com

*Member episode* // Become a Member at TWOPCT.com This month's Gear Not Stuff reveals 15 of Michael's favorite travel items. They've kept him alive and made his journeys better from Baghdad to Brussels. We'll start by exploring the difference between gear and stuff. Remember:Stuff is a possession for the sake of it. Gear, on the other hand, has a clear purpose of helping us achieve a higher purpose. Gear is a tool we can use to have better experiences that make us healthier and give our lives meaning.Then we'll dive into the 15 travel gear items.

*Member Episode* Become a Member at TWOPCT.com Being more authentic is one of the best things you can do for your health and well-being. More authentic people have better mental health, reach their goals, are more satisfied with life, and even better at sales. That's why it pays (literally) to be more authentic. Today, we're revealing a test you can take to measure how you fare in each of the components of authenticity.Once you have your individual results, we'll explain four ways to improve. The results: You can begin living true to yourself—better and freer.For full access to this episode, become a Member at TWOPCT.com

Michael explores lessons from the life of Bill Walton—mainly, how important it is to live true to yourself. Being true to yourself is arguably the most important thing you can do to have a life well lived. This episode dives into the philosophy, art, and science of living true to yourself.Then it explores five ways to live authentically.Read the post in full at TWOPCT.com

*Member Episode* Become a Member at TWOPCT.comMichael reveals 43 incredible books that are favorites of Members of 2%.

Episode SummaryI just finished a 50-mile ruck in Normandy, France, for the 80th anniversary of D-Day.It was an incredible experience. A marriage of effort and experience to commemorate an act that 80 years ago saved the world.I'll cover six lessons in mindset, fitness, and living well I learned along the way.Become a member at TWOPCT.com

*Member episode* Become of 2% at TWOPCT.comToday, Michael talks about the stress and how he relieves it. He'll cover: The mismatch between stress and the modern environment.The myriad of health issues that are exacerbated or caused by stress.His favorite way to relieve stress. It's backed by science on multiple levels.Enjoy. For full access, become a Member at TWOPCT.com

*Member Episode* Become a Member at TWOPCT.com for full access.Michael covers why you should help others. The case is strong! He'll cover:The wild and surprising health benefits of helping others.What we often get wrong about helping others.A mindset shift around helping others that'll help you get more benefits from your efforts.A guideline for how often you should help others.Thanks for listening. Become a Member at TWOPCT.com.

Today Michael is covering the value of doing something hard this Memorial Day. Hundreds of thousands of people will do just that today by tackling the Memorial Day Murph Challenge.You'll learn the value of doing an annual challenge ...... the fascinating (and surprising) history behind the Murph Challenge ...... and how you can create your own challenge this Memorial Day.The result: You'll get out of your comfort zone, improve as a human, and help others.Thanks for listening. Become a Member at TWOPCT.com

*Member Episode* To access the full episode, become a Member of 2% with Michael Easter at TWOPCT.comMichael was recently at a Grateful Dead concert when a person asked him, "What is a popular health trend that you see on Instagram that you think is totally silly?"He'll answer that question but also explain important information about the internet and how it's changing the health information we receive and act upon.Topics include:How the internet has changed the state of health information. What it was like before the internet, and what it's like now.Some benefits of having more health information online.Some downsides of having more health information online.The "Great Endarkenment" theory of online health information.How social media in particular has impacted health practices.What I think is the silliest health trend.Larger lessons on how to think about, vet, process, and use the health information you see online.Thanks for listening. To get the full episode, become a Member at TWOPCT.com

*Member Episode* Become a Member of 2% at TWOPCT.com for full access to the episode. Michael covers a fascinating new exercise study. It's an incredible workout for when you're strapped for time or want to finish a cardio session with some powerful strength work. Scientists recently had a group of athletes do just one exercise in the gym.They'd do the exercise for 12 minutes, twice a week. That's it.Yet this single-exercise workout significantly improved strength, power, and performance.We're diving into the details of this all-powerful, single-exercise workout and how to do it well so you can run, ruck, lift, and live better.Thanks for listening. Go to TWOPCT.com to become a Member of 2%.

Guy Fieri recently got fit, lost 30 pounds, and reinvented himself. Michael spent time with him to learn how he did it for Men's Health magazine.Fieri's approach was sensible—and wicked effective. It felt like a breath of fresh, sane air in a world of hyper-complicated health routines.You'll learn his six most powerful methods, which can help you too.

*Member Episode* To get the full episode, become a Member at TWOPCT.com.The Expedition is our monthly dive into the best information I found this month.We're covering:Numbers on:Running and longevity.The 4-Minute mile.How the 4-Minute mile compares to mountaineering.How much weight you'll lose on Ozempic in the long term (not short term).Odds of one of the two main presidential candidates dying in the next year.Life satisfaction.How much crazier the internet is compared to real life.The three factors that put you most at risk of dying young of heart disease.The limitations of data, and what data misses.What science says about staying hydrated this summer.How humans compare to different animals in a foot race.An incredible podcast episode.A wise quote on death and how to view it.Four albums that changed my worldview.Become a Member at TWOPCT.com for full access to this episode and all our past episodes.

*Member Episode* (get full access by becoming a Member at TWOPCT.com).Today, Michael breaks down five simple health rules you may have heard.Don't eat after 7 pm.Don't do burpees.Don't drink alcohol.Don't eat ultra-processed food.Don't eat added sugar or seed oils.Rules like this often work and can improve our health, nutrition, or exercise routine—but not for the reasons we think.We'll explain the benefits of each rule and then dive into the nuance of why each one "works."The result: You'll arm yourself with smarter tactics so you can get the results you want with more freedom.Get full access to his episode and all our great 2% material at TWOPCT.com.

Today's episode of 2% with Michael Easter covers the benefits of exploration.We explore less today. But humans are built for exploration—we're the greatest explorers in the animal kingdom.Exploration is one of the best things you can do to live in the present, learn new things, experience awe, and more. We'll cover the benefits of exploration and five ways you can explore more right now to live better.Want access to all our emails and audio podcasts? Become a member at TWOPCT.com

*Member Episode* This month's Gear Not Stuff covers rucking gear. You'll get a list of gear I'll be using for a 50-Mile ruck and why—from the ruck to the shoes, food, and accessories.To access the full episode and get the full gear list, go to TWOPCT.com and become a Member. Members save more time and money than the monthly cost of 2%.

*Member Episode* We're diving into the complicated world of exercise and weight loss. New science suggests exercise doesn't help you lose weight. It turns out that isn't true—so long as you use the right tactics.You'll learn five new ways to think about exercise and use it to lose fat. These laws can help you make smarter decisions and save you time and effort—all while improving your health.To listen to the full episode, go to TWOPCT.com and become a Member of 2%.

Michael explores the truth about a controversial new idea in fitness, called the "Constrained Energy Hypothesis." It states that we don't actually burn more calories a day when we exercise. But it has some pushback.This episode will help clear some recent confusion over whether exercise helps us burn more calories across a day.More research shows that exercise does indeed help you burn more calories, but you won't burn as many as you think.And if you want to lose weight through exercise, you'll have to do a lot of it.You'll learn just how many calories exercise really burns and how much you'll have to exercise to find an effect.Thanks for listening. Become a Member at TWOPCT.com.

*Member Episode* Michael covers this month's Burn the Ships workout. We drop a Burn the Ships workout on the first Friday of every month and all do it once a week for the entire month. You'll learn what the workout is and the physical and mental benefits of doing one tough workout a week.Our workout this month is called "Don't Die." It builds the two skills you need to live and perform well now—and in a shit-is-hitting-the-fan scenario.To get full access to the workout, become a Member of 2% at TWOPCT.com.

*Member episode* The topic of caffeine, like all topics in the health world, is rife with all sorts of good and bad information. Today, Michael covers a new, sweeping review that investigated the most common claims around caffeine.Michael will highlight nine of them that matter most. We'll cover:Whether coffee dehydrates you.If pregnant women should avoid caffeine.If you should wait 90 to 120 minutes to ingest caffeine after waking up to avoid an afternoon crash.Whether drinking coffee regularly lessens its effects on fitness performance.Whether caffeine burns fat and how much it takes.If caffeine can cause depression and anxiety.Whether caffeine can kill you.If there are people for who caffeine doesn't work (non-responders)If caffeine improves fitness, and what dose it takes.To access the full episode, become a Member of 2% at TWOPCT.com.

Michael dives into the topic of what happens when you drink too much caffeine. We'll talk about:What happens when you quit caffeine.Why quitting caffeine could lead to weight loss, better sleep, more energy, and less anxiety and stress.The amount of caffeine the Mayo Clinic says can lead to problems. How much caffeine the average American takes in and how much caffeine is in common drinks like coffee.How to find out if you're overdoing caffeine. The two best methods to detox from caffeine. Become a Member at TWOPCT.com

*Member episode* In today's AMA, Michael explains his complicated and evolving thoughts on ice baths. You'll learn:A quick history of cold exposure for improving health, injury, and exercise recovery.Why I think ice baths/cold exposure is popular now (hint: it has little to do with health or recovery).What the research says about ice baths and exercise.What research says about ice baths and fat loss.What the research says about ice baths and physical and mental health.Why and how I changed my mind about ice baths.How I personally use cold exposure.Final thoughts on whether ice baths are a temporary trend or permanent fixture of the health world.For full access to this podcast and to access all the great content on TWOPCT.com, please become a Member. Go to TWOPCT.com.

*Member Episode* Michael explains what he thinks about saunas and heat exposure. The research around heat exposure therapy is interesting ...but using a sauna can feel like one more thing on a laundry list of health practices we should all be "doing."This episode explores how Michael thinks about heat exposure from an evolutionary perspective, his thoughts on saunas, and how he uses heat exposure in his life.You'll walk away with a practical and powerful perspective on leveraging the power of the heat.To access the full episode, become a Member of 2% at TWOPCT.com, the internet's best site for practical and powerful health information.

Michael reveals his thoughts on heat therapy—like saunas—after speaking with the world's leading heat-exposure researcher. You'll learn:Whether heat exposure therapy is worth it. (Hint: It depends on who you are).How heat therapy seems to offer some strong health benefits that mimic (but don't trump) exercise.Why heat therapy's impacts on fitness aren't as strong, but may be worthwhile for experimenters and elite athletes.How to figure out if heat therapy is worth it for you and the best way to do it.To read all the graphs and data mentioned in the episode, go to TWOPCT.com.Become a Member of 2% at TWOPCT.com to get full access to all of our episodes (Monday is always free, but only Members get full access to Wednesday and Friday posts).

*Member Post* This month's episode of The Expedition dives into a handful of important topics for your health, performance, and mindset. We're covering:A timely documentary I re-watched—I think it's the best documentary ever made.Fascinating numbers on:How far Walmart workers walk during a shift.The number of steps that protects against the world's top killer.How Gold Medal-winning Olympians balance intense training with relaxed training.The power of one additional hour of sleep.Data on being vegetarian.The dose of creatine per day that increased recovery.The three dirtiest supplements and how I think about supplements—a hotly debated topic.The benefits of basic foods and problems with “natural” foods.A great reading tool.A spectacular, long, cutting quote about taxes.An important parting question and a prolonged, grievance-laden rant from me related to the question.To access the full episode, become a Member of 2% at TWOPCT.com. We're the best spot for practical, actionable information that can help you live better right now.

*Member Episode* Today we're exploring fascinating and important findings about how sitting impacts health. You'll learn:Why inactivity is a source of pain and disease in Western people.Why some people are just as inactive as Westerners yet they avoid pain and disease.How changing how you rest can improve your health and performance, and also help you avoid pain.The origins of the “inactivity mismatch hypothesis” and three effective ways to improve how you rest to boost your health and performance.To get full access to this episode and the best and most practical information on health, fitness, and living better, become a Member at TWOPCT.com. You'll save more time and money than the monthly cost.

We tend to think getting lost is a bad thing, but it has legitimate benefits for our mindset, health, and creativity. We're covering:Six powerful reasons why getting lost can be so great ...... and three great ways to get lost and reap the benefits.To learn more and read the referenced material, go to TWOPCT.com.Want full access to our full archive of 2% material? Become a Member at TWOPCT.com.

*Member Episode* This month's Gear Not Stuff episode features five amazing books and what I've learned from them. These books changed my thinking on: Navigating the modern food system and what to eat. Staying healthy in this strange modern world. Expressing myself on the page through writing. Telling a better and more persuasive story and weaving important information into those stories. Living better in a world full of distractions.Go to TWOPCT.com to listen to the full episode and watch the video breakdown of each book. Your Membership gets you full access to this podcast and its post and video on TWOPCT, the full archive of 2%, and many other perks.

*2% Member Episode* — Today we're covering the impacts of back pain and a new study that found the best way to prevent and relieve back pain. Topics include:Wild stats on back pain and why back pain is the most common and debilitating pain. More than 80% of people experience it in their life.Why back pain creates downstream effects that can severely impact long-term health and longevity.A new study that investigated the most effective types of exercise to treat back pain.The three best exercises to bulletproof your back so you can move free now and into old, old age.To see the relevant graphs and figures for free, go to TWOPCT.com. To access the full episode, please go to TWOPCT.com and become a Member. We'll save you more time and money than the nominal monthly cost.

UFC 300 is this weekend. Fighters will lose up to 20 pounds in the five days before weigh-ins. Then they'll gain it all back in the 36 hours before the fight. We're covering the science of this extreme weight loss and the four lessons you can take from it. You'll learn:What to do when your weight changes day-to-day.The truth about low-carb diet results.How “calories in, calories out” is true but misses the big picture.How to lose weight in a way that makes you look and feel better—for the long haul.To read the full post or become a Member, go to TWOPCT.com.

Michael reveals this month's Burn the Ships workout, the internet's most fun and effective monthly workout.You'll learn the science of how often you should do tough workouts, and we'll give the details on this month's workout, called Operation Tiger. It's designed to make you stronger in every way so you can do epic stuff outdoors. It'll help you:Climb mountains.Hike, run, or ruck stronger down any trail.Chase down kids and grandkids.Be the Babe Ruth of your rec softball league or the Roger Federer of pickleball.Mostly, it'll help you have more fun and not die in any active endeavor.To get all the details on the workout and how to do it, go to TWOPCT.com. If you want full access to all the great content on 2% and all our Member podcasts, please become a Member of 2% at TWOPCT.com.

Michael explains an incredibly sensical and effective path to improvement. You'll learn:Why traditional goal setting fails anywhere from 80 to 95 percent of the time.A radical new way to think of improvement. It's not only easier, it's also more effective (and backed by decades of behavioral psychology).Tactics to use the method to improve your nutrition, work productivity, and fitness. Michael learned the method from Dr. Trevor Kashey, the supergenius featured in Michael's book, The Comfort Crisis. Dr. Kashey has used the method to help people lose and keep off more than 100 pounds, win olympic gold medals, double the revenue of their businesses, and increase their productive output at work.Get all the details at TWOPCT.comNote: Monday podcasts are always fully accessible to all. But you must be a Member of 2% to get full access to Wednesday and Friday podcasts.

Michael explains how he's physically preparing for the GORUCK 50-mile rucking event in Normandy in June. You'll learn:Five big-picture training strategies for long rucks.How to implement those strategies.What a week of my training plan looks like.You may not be rucking 50 miles, but the information in this podcast can help you ruck any distance better so you can radically improve your fitness. Being able to ruck farther also shifts your mindset. Long rucks redefine what you consider "long," expanding your comfort zone in all physical endeavors. To read the full post or become a Member of 2%, go to TWOPCT.com.

Michael talks about a 2-minute workout finisher he did to prepare for an expedition into some of the toughest mountains on earth. He's doing it again to prepare for a mountain run event and an 80k ruck in Normandy.The drill is brutal if you do it as instructed—but also brutally effective. You'll hate us as you do it but thank us when:Your rucking improves.Your knee pain goes away.You can power up mountains on your hikes and trail runs.Your legs and assets look better.Etc, etc, etc.Have fun, don't die. And check out TWOPCT.com for videos of the drill, references, and more.

Michael covers an important new study that shows us three tacts to run farther, faster, with less effort. You'll learn.How not to run.Findings from a giant study investigating running form and technique.Common running advice the study debunked.The three tactics the study found work to help you run farther, faster, with less effort.Tips and drills to apply those three tactics.Please go to TWOPCT.com to access the full podcast, video of the exercises, and links to all the posts and studies mentioned.Note: Monday podcasts are always fully accessible to all. But you must be a Member of 2% to get full access to Wednesday and Friday podcasts. Become a Member at TWOPCT.com. Our promise is to save you more time and money than the monthly fee.

Michael reveals important and surprising findings from the World Happiness Report—one of the world's most extensive happiness studies—and what you can learn from them. He covers:Unexpected and nuanced findings on how being social impacts happiness. (It's not as simple as “spend more time with others.”)How to leverage the once-a-month rule of helping others.How you can use screen time to boost happiness.How to exit a negative behavior loop fed by seeking happiness.Why happiness is a counterproductive goal, and what actually leads to happiness.To access the full podcast and links to all the pieces and studies mentioned, please go to TWOPCT.com.Note: Monday podcasts are always fully accessible to all. But you must be a Member of 2% to get full access to Wednesday and Friday podcasts. Become a Member at TWOPCT.com. Our promise is to save you more time and money than the monthly fee.

Michael explains what we can do to help the declining mental health rates, especially among teens. He covers:His recent appearance on Fox News to talk about the issue.Why teens are more susceptible to issues from smartphones and how adults are at risk of the same problems. Why the issue isn't as simple as "use your phone less." This one hits adults hard.What we can do at a governmental and institutional level to solve the smartphone conundrum.What parents who have kids and teens should consider doing to set their kids up for success.To access the full podcast and links to all the pieces and studies mentioned, please go to TWOPCT.com and become a Member.

Michael gives a last call to join the 2% Screen Time Challenge and then reveals his 12 favorite smartphone apps. These applications cover a wide range—from fitness and nutrition to mindfulness and music and much more. They'll improve your ideas, nutrition, productivity, fitness, mindset, and many other important facets of your life. Get 'em. Improve. Have fun, don't die.Read more at TWOPCT.comNote: Monday podcasts are always fully accessible to all. But you must be a Member of 2% to get full access to Wednesday and Friday podcasts. Become a Member at TWOPCT.com. Our promise is to save you more time and money than the monthly fee.

Today's episode will help you get your time and attention back. We're introducing the 2% Screen Time Challenge in partnership with Clearspace. Sign up for the challenge at TWOPCT.com. You'll learn:Why we're doing the 2% Screen Time Challenge and how it works. (Bonus: The challenge winner gets a GORUCK ruck and 2% dad hat).Why Michael hasn't found a better method to reduce screen time than the Clearspace app. How Clearspace "works" by breaking The Scarcity Loop, which is the most powerful behavior loop. Michael wrote about The Scarcity Loop in his NYT Bestseller Scarcity Brain (it's the ultimate addictive habit loop). How to think about your own time and attention to have a more meaningful life.Why high tech problems like screen time need high tech solutions (not methods like "hide your phone," or "get a dumb phone.")Why Clearspace is an ideal solution—Rather than banning apps altogether, Clearspace helps users get the upsides of apps and none of their downsides. And more. Enjoy. Read more at TWOPCT.com.Note: Monday podcasts are always fully accessible to all. But you must be a Member of 2% to get full access to Wednesday and Friday podcasts. Become a Member at TWOPCT.com. Our promise is to save you more time and money than the monthly fee.