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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
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*Member Episode* To access the full episode, become a Member of 2% with Michael Easter at TWOPCT.com
Michael 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
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*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%.
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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 sensibleâand 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.
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*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.
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*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 routineâbut 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.
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Today's episode of 2% with Michael Easter covers the benefits of exploration.
We explore less today. But humans are built for explorationâwe'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
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*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 whyâfrom 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%.
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*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 trueâso 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 effortâall while improving your health.
To listen to the full episode, go to TWOPCT.com and become a Member of 2%.
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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.
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*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 nowâand in a shit-is-hitting-the-fan scenario.
To get full access to the workout, become a Member of 2% at TWOPCT.com.
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*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.
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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
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*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.
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*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.
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Michael reveals his thoughts on heat therapyâlike saunasâafter 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).
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*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-watchedâI think itâs the best documentary ever made.Fascinating numbers on:How far Walmart workers walk during a shift.The number of steps that protects against the worldâs 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 supplementsâa hotly debated topic.The benefits of basic foods and problems with ânaturalâ 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.
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*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 âinactivity mismatch hypothesisâ 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.
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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.
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*Member Episode* This month's Gear Not Stuff episode features five amazing books and what Iâve 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.
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