Two Percent with Michael Easter

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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.

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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 BMIBecome 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.

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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.

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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.

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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.

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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.

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Today we’re covering why modern jobs have made us the weakest wave of humans ever—and what we can do about it. You’ll learn:* Why modern jobs have made us weak.* Why manual labor builds what Michael’s high school friends called “bricksh*thouse strength.” It’s raw, functional strength that works in the real world and makes you exceedingly strong for your size—i.e., supermedium.* Why manual labor jobs lead to extreme strength—but have a diminishing rate of returns over time that can backfire for strength and health. * How to find the sweet spot where you get the strength benefits of manual labor yet avoid its downsides.* 5 exercises to build “bricksh*thouse strength,” the powerful strength, functional strength often seen in manual laborers.

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Today we’re talking about Labor Day and why modern jobs are hurting our health in new and insidious ways.Labor Day celebrates the American Labor Movement, which made our jobs much safer and fairer.But today our jobs pose new dangers—they impact our health in different ways. Yet there is a simple solution.You’ll learn: * The surprising numbers around how our new style of work has impacted our metabolic health and weight.* Why “exercise” has failed us in some ways. * Eight things you can do to fight back against the downsides of modern jobs. * A call to action for this Labor Day.Monday episodes of Two Percent are always free. To gain full-access to Wednesday and Friday episodes, be a Member at TWOPCT.com.

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Today we’re covering an exercise that will turn your legs into pistons, render your core solid as steel, and make your grip a vice.Michael did it to prepare for his 33-day expedition into the Arctic, and he recently placed it back in his routine to get ready for an upcoming backcountry hunt.It will improve your rucking, running, hiking, walking, cycling, lifting, and your ability to do “life stuff” like carrying kids and gear.It may also make you live longer. Stronger legs and grip are two of the best predictors of longevity.For video of the exercise and tactics on how to do it well, visit TWOPCT.com.

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We’re starting a new quarterly episode where we round up the top community comments on Two Percents posts (TWOPCT.com).Magic happens in the comments, where additional information, insight, and inspiration comes to light. It can help us all live better, think differently, and more. I’ll highlight some of the best comments and give some extra thoughts/information you can use.We’ll cover:* How to be self-reliant and find your path in life.* How to balance saving for retirement and living well now.* How to stay active after a running injury and the benefits of cross-training.* Rucking weights and the “low and slow” fitness method (plus a really dumb but useful equation around that method).* The truth about fear.* A great portable exercise tool.* How to use a fitness tracker better.* Dog-friendly travel.* Nutrition for long rucks.* A powerful comment on weight loss and gain.* How to put on muscle and avoid fat gain.* Benefits of the Tsimane Diet.* The value of experimenting on yourself and what conditions are best for experimentation.* How to fail, get back up, and kick ass.If you want full access to this episode, please become a Member of Two Percent.

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