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.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.

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.