Two Percent with Michael Easter

Dogs don’t just make us happy—they change how we live. Michael Easter talks with former Navy SEAL and writer Sam Alaimo about why dogs pull us back into the present, create purpose, and help us rebuild after our toughest moments. Then researcher Dr. Nancy Gee (director of a human–animal interaction center) breaks down what the science actually says about how and why pet ownership contributes to our health and wellbeing. Two Percent is hosted by Michael Easter. Today’s episode was produced by Joey Fischground, Robbie Hiser, Dana Brawer and Julia Nutter. From Kaleidoscope, our executive producers are Mangesh Hattikudur and Kate Osborn and Julia Nutter. From iHeart, our executive producers are Katrina Norvell and Nikki Ettore. Our Head of Video is Maria Paz Mendez Hodes. This episode was edited by Joey Fischground. Our theme music is by the Heater Manager.See omnystudio.com/listener for privacy information.

What if everything you believe about freedom is wrong? Author David Epstein joins Michael Easter to break down why constraints — not freedom — drive better work, better wellness, and better creativity. Epstein is the bestselling author of Range and The Sports Gene, and his new book Inside the Box: How Constraints Make Us Better argues we have it backwards on freedom.They discuss why General Magic collapsed under unlimited possibility while Pixar dominated, why your brain is literally built to prevent you from thinking, and the simple sleep hack that made David a morning person for two years without an alarm clock. This is the playbook for thinking slow, acting fast, and finally figuring out what to stop doing.Two Percent is hosted by Michael Easter. Today’s episode was produced by Joey Fischground, Robbie Hiser, Dana Brawer and Julia Nutter. From Kaleidoscope, our executive producers are Mangesh Hattikudur and Kate Osborn and Julia Nutter. From iHeart, our executive producers are Katrina Norvell and Nikki Ettore. Our Head of Video is Maria Paz Mendez Hodes. This episode was edited by Ryan Mulhern. Our theme music is by the Heater Manager.See omnystudio.com/listener for privacy information.

A 3-year old beat a PhD engineer at an engineering problem while playing legos—and that single moment kicked off a decade of research that exposed one of the strongest, most underrated biases in the human brain: we almost never subtract. This week, Michael sits down with Dr. Leidy Klotz — University of Virginia engineering professor, former pro soccer player, and author of Subtract, which explored why your brain defaults to adding when removing is the better answer.His new book In a Good Place, unpacks why open offices steal your focus, the science of the “home field advantage” and why the spaces you live in might be quietly running your life (and even affecting  your lifespan). Two Percent is hosted by Michael Easter. Today’s episode was produced by Joey Fischground, Robbie Hiser, Dana Brawer and Julia Nutter. From Kaleidoscope, our executive producers are Mangesh Hattikudur and Kate Osborn and Julia Nutter. From iHeart, our executive producers are Katrina Norvell and Nikki Ettore. Our Head of Video is Maria Paz Mendez Hodes. This episode was edited by Will Mayo. Our theme music is by the Heater Manager.See omnystudio.com/listener for privacy information.

More than 100,000 Americans die of drug overdose every year. The solution—or at least part of it—might be dorky as hell.Sam Quinones spent 12 years reporting on America’s drug crisis and how — heroin, fentanyl, meth have reshaped the country. In this episode, l he unpacks how Mexican cartels replaced poppy fields with chemicals, lowered the price of meth by 90%, and unintentionally created a schizophrenia crisis. Since then, Sam has been on a mission to find the antidote to modern day addiction. And he found it in an unlikely source: the tuba. yes, the musical instrument. Sam explains why marching band may very well be the best anti-drug program in America and how we can help our children avoid a life of addiction and suffering. Even if you have no interest in playing the tuba, the lessons from marching band can help anyone build a better life. This episode is about the value of hard work without fanfare, the power of community, and how to find hope in a broken world.Sam is the author of Dreamland, The Least of Us, and his new book The Perfect Tuba: Forging Fulfillment from the Bass Horn, Band, and Hard Work. Two Percent is hosted by Michael Easter. Today’s episode was produced by Joey Fischground, Robbie Hiser, Dana Brawer and Julia Nutter. From Kaleidoscope, our executive producers are Mangesh Hattikudur and Kate Osborn and Julia Nutter. From iHeart, our executive producers are Katrina Norvell and Nikki Ettore. Our Head of Video is Maria Paz Mendez Hodes. This episode was edited by Joey Fischground. Our theme music is by the Heater Manager.See omnystudio.com/listener for privacy information.

Is work supposed to feel this miserable? In this episode, Michael Easter sits down with two people who answer the question from opposite ends of the spectrum: one who found deep fulfillment inside the system, and one who walked away from it entirely. First, Dr. Mim Ari, an internist and associate professor at the University of Chicago, breaks down what it actually means to be a "deeply fulfilled workist." She explains why we anchor on the negatives, the 10:1 positive ratio that should reframe your day, how AI scribes are quietly changing medicine, and why intrinsic motivation beats external validation every time. Then, Robin Greenfield, who once aimed to be a millionaire by 30, talks about why he gave it all up. He shares the moment he realized the American Dream was "the world's nightmare," his 100-change checklist for breaking free of consumerism, what it was like to walk NYC in a 135-pound trash suit, and the three months he spent owning literally nothing in Griffith Park.Michael closes with the very first 2% AMA, including the one phone hack that has saved his work-life balance, the truth about exercise recovery, an update to The Comfort Crisis on autophagy, and the inaugural "Department of Dipshit Questions." Robin’s 100-step guide to living happier: https://www.robingreenfield.org/100Two Percent is hosted by Michael Easter. Today’s episode was produced by Joey Fischground, Robbie Hiser, Dana Brawer and Julia Nutter. From Kaleidoscope, our executive producers are Mangesh Hattikudur and Kate Osborn and Julia Nutter. From iHeart, our executive producers are Katrina Norvell and Nikki Ettore. Our Head of Video is Maria Paz Mendez Hodes. Our editor is Will Mayo. Our theme music is by the Heater Manager.See omnystudio.com/listener for privacy information.

Everyone has a vice. Drinking, smoking, social media, diet soda. And the modern wellness internet will tell you that if you want to live a long, healthy life, you need to cut every single one of them out. But is that actually true? In this episode of Two Percent, we take a nuanced look at vices and whether some of them might actually enhance your life when you use them the right way. We don't have to live like monks to live a good life. First up is Dean Stattmann, a GQ reporter who spent three months sober and wrote a now-viral piece titled "Why My 2026 Resolution Is to Start Drinking Again." His Whoop scores got better, but his friendships, his marriage, and his mood got worse. Dean explains what alcohol actually does for human connection, what anthropologists call "costly signaling," and why moderate drinking might not be the villain the internet has made it out to be. Then Taylor Lorenz, author of Extremely Online and host of the Power User podcast, joins to argue something that sounds heretical in 2026: social media is not addictive. We break down the real science on dopamine (spoiler: it's probably cortisol), the recent California Meta verdict, Section 230, KOSA, looksmaxing, Clavicular's overdose, and what's actually driving the teen mental health conversation. Finally, Michael opens up about his own personal vice, a five-a-day habit, and explains why the science on aspartame, cancer, and the gut microbiome isn't nearly as scary as the internet would have you believe. Two Percent is hosted by Michael Easter. Today’s episode was produced by Joey Fischground, Robbie Hiser, Dana Brawer and Julia Nutter. From Kaleidoscope, our executive producers are Mangesh Hattikudur and Kate Osborn and Julia Nutter. From iHeart, our executive producers are Katrina Norvell and Nikki Ettore. Our Head of Video is Maria Paz Mendez Hodes. Our editor is Will Mayo. Our theme music is by the Heater Manager. Substack Post from Dr. Vinay Prasad: https://www.drvinayprasad.com/p/alcohol-good-or-bad-why-reductionistSee omnystudio.com/listener for privacy information.

Melissa Urban — founder of Whole 30 and author of The Whole30 (updated 2024) and The Book of Boundaries — sits down with Michael Easter for one of the most honest conversations on this feed yet. Two sober people (Michael 10+ years, Melissa 24+ years) unpack the parallels between drug addiction and food behavior, why the first time Melissa went to rehab didn't stick, and the single question that rewired every habit in her life: "What would a healthy person with healthy habits do?"They dig into the science of elimination diets, the 17 years of data behind Whole 30, why Melissa publicly reversed her position on seed oils in 2024, how food becomes the fastest socially acceptable distraction from our feelings, and why you can white-knuckle any elimination program and end up exactly where you started. Plus: integrity over followers, mountains as church, and why "does this feel gross?" is the best business rubric Melissa's ever used. Two Percent is hosted by Michael Easter. Today’s episode was produced by Joey Fischground, Robbie Hiser, Dana Brawer and Julia Nutter. From Kaleidoscope, our executive producers are Mangesh Hattikudur and Kate Osborn and Julia Nutter. From iHeart, our executive producers are Katrina Norvell and Nikki Ettore. Our Head of Video is Maria Paz Mendez Hodes. Our editor is Ryan Mulhern. Our theme music is by the Heater Manager.See omnystudio.com/listener for privacy information.

The 130th Boston Marathon is this Monday. To mark the occasion, Michael sits down with Brady Holmer — a science writer, runner, and 2:24 Boston finisher — to go deep on what the race actually feels like, why super shoes might be saving you 5-8 minutes, how to fuel a marathon without your gut exploding, and whether anyone can qualify for Boston. Then Dr. Mike Roussell, a PhD nutritionist from Penn State who works with NBA players and busy execs, breaks down the ultraprocessed food debate that's tearing through the nutrition world. Are ultraprocessed foods actually evil? Or are they sometimes the healthiest option? He walks through a mind-blowing ultraprocessed food study, why fiber is the most underrated nutrient, and a practical framework for using UPF without letting it wreck your diet. Plus his surprisingly nuanced take on GLP-1 drugs. After that, Michael heads to the Two Percent Kitchen with the most ridiculous endurance recipe you've ever seen. Two Percent is hosted by Michael Easter. Today’s episode was produced by Joey Fischground, Robbie Hiser, Dana Brawer and Julia Nutter. From Kaleidoscope, our executive producers are Mangesh Hattikudur and Kate Osborn and Julia Nutter. From iHeart, our executive producers are Katrina Norvell and Nikki Ettore. Our Head of Video is Maria Paz Mendez Hodes. Our editor is Ryan Mulhern. Our theme music is by the Heater Manager.See omnystudio.com/listener for privacy information.

In this episode of Two Percent, Michael sits down with backcountry bow hunter and filmmaker Donnie Vincent to unpack what months in remote wilderness teach you about stress, calm, and competence. Donnie was featured heavily in Michael’s bestselling book, The Comfort Crisis, and now he joins Michael for the first time on mic since the book’s release. They talk about the ethics and emotional reality of hunting, why sourcing your own food changes your relationship with life, and how modern convenience hijacks the ancient “search” that once made humans thrive. Donnie shares stories from Alaska—about storms, solitude, and the kind of discomfort that forces growth. The two discuss the importance of building resilience when nothing's certain, staying present in wild places, and how you can get the same benefits of a hunt without ever picking up a bow – all it takes is choosing experiences that are hard and honest.See omnystudio.com/listener for privacy information.

Walking shaped humans into who we are—and it’s one of the simplest ways to improve health, mood, and longevity right now. In this episode of Two Percent, Michael sits down with evolutionary geneticist Dr. Melissa Ilardo and writer Foster Kamer to explore what endurance science says about how far humans can actually go, why the brain often quits before the body, and how small daily choices compound into massive long-term outcomes. We cover the real research behind step counts (including why the 10,000 number is a myth), the minimum effective dose that meaningfully improves health, and how to make walking effortless by stacking it into things you already do. Plus: persistence hunting, sleep differences that change performance, and what ultra-endurance reveals about mindset. Email us at media@twopct.com. Two Percent is hosted by Michael Easter. Today’s episode was produced by Joey Fischground, Robbie Hiser, Dana Brawer and Julia Nutter. From Kaleidoscope, our executive producers are Mangesh Hattikudur, Kate Osborn and Julia Nutter. From iHeart, our executive producers are Katrina Norvell and Nikki Ettore. Kaleidoscope’s Head of Video is Maria Paz Mendez Hodes. Our editor is Nick Pomeroy. Our theme music is by Heater Manager.See omnystudio.com/listener for privacy information.

From New York Times bestselling author and journalist Michael Easter comes a twice-weekly deep dive into the science of living better by doing things the hard way. Building on the insights of his #1 Substack and acclaimed books, Easter balances rigorous evidence with a healthy dose of skepticism to cut through the noise of the modern wellness industry. Whether he’s interviewing elite explorers and Harvard biologists or deconstructing the truth about longevity and metabolic health, this isn't a show for "biohacking" perfectionists—it’s a grounded, often humorous guide for real people looking to build resilience and agency in an increasingly comfortable world. From ancient wisdom to cutting-edge research, listen to Two Percent to discover why the antidote to modern malaise is often found in the challenges we’ve been taught to avoid.See omnystudio.com/listener for privacy information.

Michael covers the new science of resilience. Psychologists used to think people weren’t inherently resilient, then new research began to suggest a brighter picture.But now, cultural forces may be shifting us in the direction of less resilience.We’ll cover the science and how you can become more resilient.Note: This audio read was generated with AI. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.twopct.com/subscribeSee omnystudio.com/listener for privacy information.

This episode is the deepest dive into how muscle impacts women’s health.Michael will cover the shocking state of women and muscle. You’ll learn how muscle:* Protects your heart.* Helps survival rates if you get cancer.* Improves your metabolism.* Helps you sleep better.* Helps against pain and illness.* Protects you from death.* Adds years to your life …* … And life to your years.* Protects your brain.The lessons apply to men, too. Note: I’m out in the wilderness, so this episode was generated with AI. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.twopct.com/subscribeSee omnystudio.com/listener for privacy information.

Michael covers the infamous time audit. It’s one of the most effective ways to discover the time you need to exercise (or do anything else you feel you don’t have time for).The time audit is simple and brutal—and the numbers don’t lie.Read more about why it works here. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.twopct.com/subscribeSee omnystudio.com/listener for privacy information.

For Mother’s Day this Sunday, I’m sharing a story I wrote about my mom.We can all learn a lot from her: About hard work and persistence. But also about how quitting can paradoxically get us ahead. And how this ride we call life isn’t about us—a realization that allows us to ride it better.The story, however, isn’t just about my mom. It’s the story of so many moms who work hard with their heads down every day to make our lives better.Thanks for listening. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.twopct.com/subscribeSee omnystudio.com/listener for privacy information.

The world of sleep is tainted with misinformation, and it’s driving up sleep anxiety. Michael dove deeply into the research on sleep and discovered the surprising truth about six common sleep myths. Michael will cover each myth, why it’s wrong, and better ways to think about sleep.Why it matters: Evolution programmed us to all sleep differently (it was a survival mechanism) and understanding the nuances of sleep can help you figure out what’s good and bad about your sleep habits. The result: you’ll rest easier. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.twopct.com/subscribeSee omnystudio.com/listener for privacy information.

Today, Michael covers belonging and how to find it. Belonging is linked to greater happiness and better health outcomes—yet belonging is dwindling today.Here’s an easy way to belong: Become a fan of something or join a group.You’ll learn a strange way I found belonging through fandom, and four research-backed ways to find belonging in an increasingly fragmented, isolated world.Note: I’m in the wilderness for a couple months, so this episode’s audio was generate by AI. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.twopct.com/subscribeSee omnystudio.com/listener for privacy information.

This is a free preview of a paid episode. To hear more, visit www.twopct.comPost Summary* We’re covering the gear I’m using on my 850-mile hike.* The video above covers the gear I’ll be using along the way and my philosophy on outdoor gear.* Below, I’ve also listed each item, a quick sentence or two on why I’m taking it, and linked to it.Housekeeping* Full access to this post and video is for Members of Two Percent.* Members get access to all our Gear Not Stuff posts and videos and everything else Two Percent offers. Become a Member here:* Thanks to our partners:* Momentous Nutrition: The company that made me feel good about supplements again. They’re researched back and tested for purity because Momentous has contracts with most pro sports leagues and the US Military. My picks: Essential Plant Protein + Daily Multivitamin. Use discount code EASTER for 15% off.* Maui Nui Venison harvests the healthiest meat on planet Earth. 100% wild, ethically-harvested, and delicious. Maui Nui is offering Two Percent readers a limited collection of my favorite cuts and products, like the Sugar-Free Peppered meat stick. Supply is limited because axis deer are wild. Head to mauinuivenison.com/EASTER to secure access.* GOREWEAR. I’m using the hell out of GOREWEAR gear on the trail. Especially the Concurve LE3 Jacket. It’s light, weatherproof, and has a bunch of features that make it ideal for all outdoor runs, hikes, rides, and more. Check it out. EASTER gets you 30% off your first GOREWEAR purchase.The postToday is the second Friday of the month, which means it’s time for Gear Not Stuff.Read more about the idea behind Gear Not Stuff here.* In short: Gear Not Stuff is a framework that helps us make smarter purchasing decisions. Gear has a clear purpose of helping us achieve a higher purpose—a tool we can use to have better experiences.Today’s Gear Not Stuff covers 12 pieces of essential gear I’ll be using on my hike. Watch the video above to learn:* My philosophy on gear for the hike (balancing gear...See omnystudio.com/listener for privacy information.

In May of 2016, Melissa Arnot Reid became the first American woman to summit Mount Everest without supplemental oxygen.She has a wonderful new book out called Enough. (I LOVED the book. It’s one of those rare books that pushes you forward from page to page.) Buy it here.The book is about much more than mountaineering and Everest. It’s about Melissa’s fascinating life journey, what pushes us to do great things, why hardship can help us grow, and more (think part Wild and part Into Thin Air). Michael spoke about the book and Melissa’s life, work, and the lessons she’s learned from the mountains. You can watch our conversation at TWOPCT.com or listen here. We covered:* Why Melissa climbs mountains.* How Melissa delineates between discomfort and danger. She explains the wild training strategies she’s used to push herself in training to thrive and stay safer in the world’s highest, most dangerous environments.* Why nature isn’t your competitor, but your best teacher.* What it was like reaching the summit of Mount Everest without oxygen—and what it was like after.* The “arrival fallacy.” We think that by reaching a big goal, we’ll “arrive,” and all will finally be well. But life doesn’t work like that—and that can teach us a lot about growth.* What Melissa learned from her failed attempts on Everest and how they were necessary for her to finally reach the summit without oxygen.* Why mountaineering is a metaphor for life.* How Melissa leveraged the hardships of her childhood to find a suitable path in life.* What Melissa has learned from the Sherpa people of Nepal.* Melissa’s thoughts on the popularity of Mount Everest, whether it’s overcrowded, and how to put that in context (I found this really fascinating given all the media around overcrowding on Everest).* How Melissa learned to get out of her own head.* What her experiences were like mountaineering and guiding, which is a largely male-dominated sport, and advice she’d give women entering male-dominated pursuits.* What men can do to support women in male-dominated fields.* How Melissa trained to climb the biggest mountains in the world.* Melissa’s most indispensable piece of gear not stuff.* Skills that every outdoor person should have. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.twopct.com/subscribeSee omnystudio.com/listener for privacy information.

This is a free preview of a paid episode. To hear more, visit www.twopct.comWe live in a world where its easier than ever to get information (think Google and ChatGPT).That’s great overall—but easy information is often inaccurate, lacks context, and is easily forgettable. If you want to learn and understand something deeply, there’s a better framework. Michael uses it in his work and breaks it down here. You’ll learn:* Just how much information we now consume (the numbers are … wow).* The upsides and downsides of having so much access to information.* A framework that’s helped Michael get better information and make better decisions.Note that I’m on the trail for a couple months and this episode was generated in advance with AI.See omnystudio.com/listener for privacy information.