Two Percent with Michael Easter

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. 

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*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 about ice baths.
• How I personally use cold exposure.
• Final thoughts on whether ice baths are a temporary trend or permanent fixture of the health world.

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*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 heat.To access the full episode, become a Member of 2% at TWOPCT.com, the internet's best site for practical and powerful health information.

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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 it.

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*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 vegetarian.
• The dose of creatine per day that increased recovery.
• The three dirtiest supplements and how I think about supplements—a hotly debated topic.
• The benefits of basic foods and problems with “natural” foods.
• A great reading tool.
• A spectacular, long, cutting quote about taxes.
• An important parting question and a prolonged, grievance-laden rant from me related to the question.

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

• Why inactivity is 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.

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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 powerful reasons why getting lost can be so great ...
• ... and three great ways to get lost and reap the benefits.

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*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.

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*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 bulletproof your back so you can move free now and into old, old age.

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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 haul.

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