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PODCAST

2% With Michael Easter

Join Michael Easter as he covers the information from the 2% with Michael Easter (TWOPCT.com), the internet"s best source for practical and useful health, performance, and mindset information. www.twopct.com

health & fitness life sciences

All Episodes

08:32

5 Simple Health Rules

2% With Michael Easter ·

2024/05/15

*Member Episode* (get full access by becoming a Member at TWOPCT.com).Today, Michaelbreaks 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 andcan 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

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19:55

Explore More to Live Better

2% With Michael Easter ·

2024/05/13

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 atTWOPCT.com

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10:42

Gear Not Stuff: Rucking Gear

2% With Michael Easter ·

2024/05/10

*Member Episode* This month's Gear Not Stuff covers rucking gear. You'll get alist 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%.

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06:38

Five Exercise and Fat Loss Laws

2% With Michael Easter ·

2024/05/08

*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 improvingyour health.To listen to the full episode, go to TWOPCT.com and become a Member of 2%.

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20:02

Big Debate: Does Exercise Lead to Weight Loss?

2% With Michael Easter ·

2024/05/06

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

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11:15

Burn the Ships: Don't Die

2% With Michael Easter ·

2024/05/03

*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 buildsthe 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

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04:55

The New Science of Caffeine—9 Big Findings

2% With Michael Easter ·

2024/05/01

*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 anew, 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

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16:05

Are You Overdosing on Caffeine?

2% With Michael Easter ·

2024/04/29

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

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12:09

AMA: Cold Plunges and Ice Baths

2% With Michael Easter ·

2024/04/26

*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

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09:06

The Truth About Saunas

2% With Michael Easter ·

2024/04/24

*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

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20:03

The Benefits of Heat

2% With Michael Easter ·

2024/04/22

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

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10:53

The Expedition: Downsides of "Natural" Foods, Dirty...

2% With Michael Easter ·

2024/04/19

*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

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12:28

The Inactivity Paradox

2% With Michael Easter ·

2024/04/17

*Member Episode* Today we're exploring fascinating and important findings about how sitting impacts health. You'll learn:Why inactivityis 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

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18:01

The Power of Getting Lost

2% With Michael Easter ·

2024/04/15

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 powerfulreasons 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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11:05

Gear Not Stuff: 5 Books that Changed My Thinking

2% With Michael Easter ·

2024/04/12

*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

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15:25

Don't Die: Beat Back Pain

2% With Michael Easter ·

2024/04/10

*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

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28:45

Extreme Weight Loss With the UFC's Top Nutritionist

2% With Michael Easter ·

2024/04/08

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

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10:12

Burn the Ships: April Edition

2% With Michael Easter ·

2024/04/05

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 tomake 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

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05:27

The Power of Observation

2% With Michael Easter ·

2024/04/03

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

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22:22

How to Train for a Long Ruck

2% With Michael Easter ·

2024/04/01

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 distancebetter so you can radically improveyour fitness.Being able to ruck farther also shifts your mindset. Long rucks redefine what you consider "long," expanding

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