2% With Michael Easter

It’s the fourth Friday of the month—so it’s time for our AMA, where Michael answers your most pressing questions.

We’re answering the following questions from Two Percent readers:

* Can you give me a definitive answer on plant versus animal protein? Is there a practical difference between the two, and how much of each should I get?

* I loved the VO2 test you wrote about on Wednesday, but don’t want to run. Are there any simple ways to test my VO2 that don’t involve running?

* I quit drinking caffeine but work out in the morning and need a boost. How influential is caffeine for performance? Could I use a pre-workout instead?

Why each question matters

* The plant vs. animal protein question.

* Whether plant or animal protein is “better” is a debate that has going on for years. And it’s more important now than ever, with more and more plant protein options on the market.

* But, recently, protein researchers have settled in on how you should approach plant and animal protein for ideal health and performance.

* We’ll also cover an ideal amount of protein for people who want to simplify but stay healthy, and for those who want to optimize for fitness.

* The caffeine question.

* Caffeine is one of the most potent legal performance enhancers.

* But most people use it in a way that takes away its benefits and can even cause.

* We’ll explain how to use caffeine around your workouts to get it’s performance enhancing benefits.

* The VO2 test question.

* Having a way to regularly measure and test your fitness can help you know where you stand, which can guide your exercise decisions in a way that helps you live better and longer.

* We’ll give you five different tests that you can use to estimate your VO2 and how your fitness compares to other people your age.

Become a Member of Two Percent at TWOPCT.com to get full access to the episode as well as resources, links, and citations for each answer.

VO₂ max, a measurement of your fitness, is linked to athletic performance and longevity. Increasing your VO₂ seems to be one of the best things you can do for longevity.

This is why many people are going to labs to get a VO₂ max test. But that might be unnecessary …

… the research around VO₂ max and longevity and VO2 testing is often misunderstood and there are much simpler methods than a lab-based VO₂ test.

We’ll explain some issues with VO₂ max and a simple, free way to get your VO₂ max.

Full access to this episode is for Members of Two Percent. Become a Member at TWOPCT.com to get full access.

Today Michael is covering how to bulletproof your ankles.

Ankle sprains are one of the most common, debilitating, and uniquely human injuries.

They can put you in danger outdoors and hurt your ability to exercise over the long haul.

We worked with the wise and powerful Kyler Brown of WellSport and 10Squared to give you three exercises that will bulletproof your ankles.

Watch the video at TWOPCT.com to see the exercises and get instructions on sets/reps.

The Expedition covers the most worthwhile and impactful ideas Michael discovered in the last month.

This month, we’re covering:

* A documentary Michael loved.

* Numbers on:

* Ultraprocessed food and diabetes risk.

* How accurate doctors are with lifespan predictions.

* When to re-fuel after a hard workout.

* Whether a “weekend warrior” approach to fitness works.

* Energy drinks and performance.

* How strength training impacts your metabolism.

* Marijuana.

* Heavy metals in tampons.

* How to (maybe) not die in a plane crash.

* How obese your state is.

* Whether getting a DXA/DEXA scan to learn your body fat percentage is worth it.

* My go-to hotel room exercise.

* An awesome quote about performance from a genius.

* An important parting question about books (weigh in in the comments).

To get full access to the show, become a Member of Two Percent.

Strength is linked to living longer and better. But gym culture has taken this idea and ran with it, arguing that it’s optimal to pack on as much muscle as possible.

Today, Michael explains how much muscle you need for health. You’ll learn:

* If it’s healthy to have an overweight BMI if your “extra” weight is from muscle.

* How much strength and muscle humans need for health.

* Where building muscle for the sake of it fits into human history.

* The link between muscle, fat, and a “high” BMI.

* Whether you can be obese by BMI standards but sufficiently lean and muscular.

* How to use this information to make decisions about your muscles and health.

To access the full episode, become a Member at TWOPCT.com.

BMI—a measurement that estimates body fat based on your height and weight—has recently come under fire by major media outlets.

And many influencers and athletes say BMI is “worthless” because athletic people can have a BMI that classifies them as “overweight.”

But the truth is much more complicated. BMI is valuable—if we understand its purpose and the surprising facts around BMI. Understanding BMI can help us make smarter health decisions.

This episode will help you better understand BMI so you can live better:

* What BMI is

* Where BMI came from

* Why we use BMI

* What people get wrong about BMI

* Whether there is an “optimal” BMI

* Whether BMI is racist

* If other health metrics might be better

* Why there’s so much pop media controversy around BMI

* How you should use this information

* A final take on BMI

Become a Member of Two Percent.

* Thanks to our partners, who make the best products in their categories.

* Momentous Nutrition: The company that made me feel good about supplements again. My picks: Essential Plant Protein + Multivitamin. Discount code EASTER.

* GORUCK: Maker of the best rucking gear (not stuff). In honor of this month’s Burn the Ships, GORUCK is offering a bigger discount on their sandbags (the best out). EASTERSB gets you 15% off sandbags. EASTER gets you 10% off everything else.

* Maui Nui Venison: Provider of the world’s healthiest meat (the research, linked here, is insane). My picks: 90/10 Organ Blend + Sugar Free Venison Pepper Jerky Sticks. Discount code EASTER.

Today is the second Friday of the month. Which means it’s time for Gear Not Stuff, the internet’s best, most BS-free gear column.

Over the last five years, Michael has been on a trail running shoe saga—one filled with rolled ankles, blisters, discomfort, and wasted money.

He’s gone through perhaps 20 to 25 pairs. But he found four winners.

We’ve separated the picks into three categories and given one to two picks in each category.

* Best overall: These work well for most scenarios and most people most of the time. They strike a balance between comfort, performance, and cushion.

* Best cushioned: For those who like to run with lots of cushioning—the footwear equivalent of Cadillacs with four-wheel drive.

* Best zero-drop: For those who prefer and run better with no drop.

We have selections from four different brands: Arc’Teryx, Solomon, Hoka, and Altra.

Even if you don’t trail run, more hikers and ruckers are using trail runners. Trail runners are lighter and faster than boots but often more supportive, grippy, and protective than road running shoes.

Have fun, don’t die, cover ground no matter what shoes you do it in.

The Tarahumara tribe became famous in books, articles, and videos for being a tribe of “superhuman” runners.

But Harvard researchers found that most of the information about the tribe and their running is false.

We’re covering the real reasons how and why the tribe runs.

The information can help you discover new and powerful dimensions in your running.

As the weather cools, Michael and his dog head into the Mojave desert. We run a network of fantastically named trails: Jenny From the Block, Bob Gnarly, Black Friday, Supply Chain, Flow Job, and on and on.

And it turns out trail running has unique advantages over roads and treadmill running.

Today’s episode covers 7 unique benefits of trail running. You’ll learn:

* The mindset benefits of trail running.

* Why outdoor runners are more likely to stick to exercise.

* The cognitive benefits of trail running.

* The calorie burn differences between running trails and roads/treadmills.

* Strength and power differences between running trails and roads/treadmills.

* Why trail running can lead you to run farther on accident.

* The injury rate differences between running trails and roads.

The good news: These benefits apply any cardio you can do on a trail: Walking (weighted or otherwise), hiking, biking, etc.

Today we’re covering our epic monthly Burn the Ships workouts.

Fall is when Michael heads into the mountains to hunt, hike, and run trails.

And you should, too. Go outside. Get off the asphalt and onto the Earth. As Edward Abbey put it:

May your trails be crooked, winding, lonesome, dangerous, leading to the most amazing view.

To help us perform our best on crooked, winding, lonesome, dangerous trails, Two Percent partnered with MTNTOUGH for this month’s Burn the Ships workout.

The workout makes you better outdoors. But it also makes you a more well rounded human who’ll live longer and better. Read why Michael thinks outdoor exercise is a great unlock for human health and wellbeing here.

Have fun, don’t die, Burn the Ships.