Two Percent with Michael Easter
- Épisodes
- 64
- Parution
- hebdomadaire
- Dernier épisode
- 12 Nov 2026
À propos du podcast
Lessons from the frontiers of health, psychology, thought, and human experience. Hosted by Michael Easter—New York Times bestselling author of The Comfort Crisis and Scarcity Brain. New episodes are released twice each week.
Épisodes 64
#63: Why Today’s Kids Are So Anxious | Ginny Yurich
If you go on the internet, you'll find a lot of experts using the internet to tell us why the internet is destroying our kids' mental health. But Ginny Yurich, the founder of 1000 Hours Outside and author of …
Notes de l’épisode
If you go on the internet, you'll find a lot of experts using the internet to tell us why the internet is destroying our kids' mental health. But Ginny Yurich, the founder of 1000 Hours Outside and author of Until the Streetlights Come On, says the decline in kid and teen mental health started in the sixties, and is more linked to kids having less autonomy and time outside, and too much structure with school and extracurriculars. Michael speaks with Ginny about where the 1,000-hour number comes from, how busy families fit it in, how to handle screens without banning them, why bad weather and a little discomfort are good for kids, and where any family, or any adult, can start. They discuss:
(00:00) Cold open
(00:47) Where 1,000 hours comes from
(05:32) Her first good day as a mom
(09:25) Minutes outside, hours on screens
(11:21) When both parents work
(14:56) It works for adults too
(17:48) Getting screen-loving kids outside
(23:29) Screen time without saying no
(25:56) Why play takes 45 minutes
(27:52) Going outside in any weather
(32:16) Waiting on phones and social media
(33:54) Overscheduled, anxious kids
(38:19) It started before the iPhone
(41:28) Starting sports at 13
(46:56) Letting kids take risks
(49:43) Where to start
(53:59) What 1,000 episodes taught her
(56:53) Kids and AIGet Ginny's book, Until the Streetlights Come On: https://bakerpublishinggroup.com/products/9781540903402_until-the-streetlights-come-on
Sponsors:
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Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#62: Life Is Awesome. We Just Need to Realize It | Robert Greene
Robert Greene, author of The 48 Laws of Power, Mastery, and The Laws of Human Nature, nearly died of a stroke in 2018. It left him unable to type, so he spent the next seven years writing his new book, The Law …
Notes de l’épisode
Robert Greene, author of The 48 Laws of Power, Mastery, and The Laws of Human Nature, nearly died of a stroke in 2018. It left him unable to type, so he spent the next seven years writing his new book, The Law of the Sublime, by hand. Michael speaks with Robert about what coming close to death did to his mind, why he believes humans need transcendent experiences as much as food and shelter, how comfort and old grudges keep our world small, and the everyday rituals he uses to wake back up to it. They discuss:
(00:00) Cold open
(00:59) The stroke
(04:56) What nearly dying does to you
(07:12) The book he waited 20 years to write
(12:16) What is the sublime?
(15:31) Finding amazement in his backyard
(24:26) A need as deep as food
(28:26) The lost rites of passage
(33:18) How to make your own rituals
(36:49) 40 minutes of meditation a day
(45:37) What boredom is good for
(50:31) How adults can slow down
(53:36) Why nature matters
(58:58) Choose discomfort
(1:02:48) Death and the afterlife
(1:07:26) Seven years writing by handGet Robert's book, The Law of the Sublime: https://www.penguinrandomhouse.com/books/634294/the-law-of-the-sublime-by-robert-greene/
Sponsors:
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Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#61: Sixty Years of Strength Lessons | Dan John
Most of us were taught that getting in shape means more weight, more sweat, and more soreness. Strength coach Dan John has been lifting since 1965, and has coached everyone from first-time lifters to MVP …
Notes de l’épisode
Most of us were taught that getting in shape means more weight, more sweat, and more soreness. Strength coach Dan John has been lifting since 1965, and has coached everyone from first-time lifters to MVP professional athletes. He thinks most of us would do better with less. Michael speaks with Dan about being strong enough, simple tests he uses to check strength, why lifting three days a week is plenty for most people, what to buy for a home gym, and why every workout should end with a walk. They discuss:
(00:00) What he got wrong about fitness at 30
(03:55) Little and often over the long haul
(06:10) How strong is strong enough?
(10:45) What the simple tests reveal
(13:35) Three numbers to check every day
(16:02) Think in movements, not muscles
(18:48) A workout anyone can start
(23:26) How to make exercise a habit
(25:43) Focus on simple health practices
(27:42) 15 minutes a day, state records
(30:34) Downsides of CrossFit and Orangetheory
(32:39) A walk after every workout
(34:58) What to buy for a home gym
(39:12) The highest-return exercises
(41:38) Where to start with his booksGet Dan's books, including Easy Strength Omnibook: https://danjohnuniversity.com/bookstore
Sponsors:
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Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#60: The Case for Going All In | Ravi Gupta
Almost everyone carries a list of things they want to do in life, and almost nobody gets to it. Michael speaks with Ravi Gupta, author of The Invisible List, who went all in on one passion a year: powerlifting …
Notes de l’épisode
Almost everyone carries a list of things they want to do in life, and almost nobody gets to it. Michael speaks with Ravi Gupta, author of The Invisible List, who went all in on one passion a year: powerlifting, screenwriting, surfing, tennis, the MCAT, and Italian cooking. He explains the four steps to develop your "invisible list," how to find the time to tackle it, why your passions make you a better human, why passions protect your health and brain, and why sucking at something has benefits. They cover:
(00:00) Cold open
(00:56) The wedding that started a quest
(03:06) What is the invisible list?
(04:49) Why we never tackle our life list
(06:32) Hobbies aren't selfish
(10:48) What he learned about learning
(14:18) Four steps of the invisible list
(18:39) Why he started with powerlifting
(21:51) All gear, no idea
(24:47) Tracking and sticking with it
(30:36) Staying focused as a beginner
(35:16) Why you have to suck at first
(39:55) The friends you make
(44:10) The MCAT as a brain marathon
(48:34) One passion a year, even with kids
(54:11) His numbers, and what's nextGet Ravi's book, The Invisible List: https://www.penguinrandomhouse.com/books/800645/the-invisible-list-by-ravi-gupta/
Sponsors:
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Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#59: Why Being Scared Is Good for You | Coltan Scrivner
We’ve made life so safe that most of us are out of practice at handling fear. Michael speaks with Coltan Scrivner about why being scared can be good for you. Scrivner, a psychologist at Arizona State University …
Notes de l’épisode
We’ve made life so safe that most of us are out of practice at handling fear. Michael speaks with Coltan Scrivner about why being scared can be good for you. Scrivner, a psychologist at Arizona State University and author of Morbidly Curious, unpacks why humans are drawn to danger, the four kinds of morbid curiosity, why horror fans held up better in the pandemic, the sweet spot of fear, and when too much true crime starts to warp how dangerous the world feels. They discuss:
(00:00) Cold open
(01:03) Why we can't look away from crime and danger
(06:59) The four kinds of morbid curiosity
(12:44) Why everyone slows down for car wrecks
(15:41) When true crime warps your world
(20:53) Are horror fans less empathetic?
(27:45) Why people root for killers
(31:33) Why women love true crime
(34:34) Michael's morbid curiosity score
(37:04) The sweet spot of fear
(40:04) Kids and scary movies
(43:44) Is Dateline before bed bad?
(46:07) Why clowns and creepy old women get us
(50:37) Horror fans and the pandemic
(53:08) The woman who can't feel fear
(57:32) His scariest ghost hunt
(1:02:33) Rapid fire: Best horror movies and villainsGet Coltan's book, Morbidly Curious: https://www.penguinrandomhouse.com/books/705578/morbidly-curious-by-coltan-scrivner-phd/
Take Coltan's Morbid Curiosity Test: https://www.coltanscrivner.com/morbid-curiosity-testSponsors:
MacroFactor: Download the MacroFactor app and use code TWOPCT for 14 days free.
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Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#58: Why You Should Hike Right Now | Robert Moor
Michael speaks with Robert Moor, author of On Trails and the new book In Trees, about what five months on the Appalachian Trail taught him about quitting and comfort, why going off trail sharpens your mind, how …
Notes de l’épisode
Michael speaks with Robert Moor, author of On Trails and the new book In Trees, about what five months on the Appalachian Trail taught him about quitting and comfort, why going off trail sharpens your mind, how to get off what his tree climbing instructor calls the neurotic merry-go-round, and what old, wounded trees know about aging well. They discuss:
(00:00) Cold open
(00:42) Why he walked from Georgia to Maine
(03:56) What a thru-hike does to your mind
(08:53) Why most thru-hikers quit
(12:39) Learning to love discomfort
(17:51) What every trail has in common
(24:00) Why go off trail
(28:09) Getting outdoors in a city
(30:14) His outdoor routine and thru-hike advice
(35:55) The power of trees
(42:07) A case for climbing trees
(47:20) David Attenborough, bonsai and growing around wounds
(56:33) What trees teach about agingGet Robert's book, In Trees: https://www.simonandschuster.com/books/In-Trees/Robert-Moor/9781476739250
Sponsors:
Vuori: Get 20% off your first order at vuori.com/TWOPCT. Exclusions apply.
MacroFactor: Download the MacroFactor app and use code TWOPCT for 14 days free.Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#57: Stop Trying to Sleep Perfectly | David Samson
Up to half of Americans say their sleep is bad, and the rules for fixing it keep piling up. Michael speaks with David Samson, an evolutionary anthropologist at the University of Toronto and author of The …
Notes de l’épisode
Up to half of Americans say their sleep is bad, and the rules for fixing it keep piling up. Michael speaks with David Samson, an evolutionary anthropologist at the University of Toronto and author of The Sleepless Ape, about why modern people sleep longer and better than hunter-gatherers yet worry about it far more, why our body clocks are the real mismatch, top sleep myths, and which sleep advice is worth following. They discuss:
(00:00) Cold open
(01:19) What is sleep?
(08:30) Is there an epidemic of bad sleep?
(15:50) Why study hunter-gatherer sleep
(18:40) How the Hadza tribe sleeps
(25:45) Bad sleep, happy sleepers
(28:44) Evolutionary mismatch of sleep
(32:40) Sleep is fine, the clock isn't
(38:49) Does sleep anxiety matter?
(43:02) Rapid fire: melatonin to curtains
(47:08) What he does to sleep betterGet David's book, The Sleepless Ape: https://press.princeton.edu/books/hardcover/9780691259734/the-sleepless-ape
Sponsors:
Vuori: Get 20% off your first order at vuori.com/TWOPCT. Exclusions apply.
MacroFactor: Download the MacroFactor app and use code TWOPCT for 14 days free.Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#56: Misogi Is a Challenge You're Supposed to Fail Half the Time | Marcus Elliott
Most of us avoid anything we might fail at. Michael speaks with Dr. Marcus Elliott about Misogi, his yearly challenge with about a 50 percent chance of failure, and why we overestimate the cost of failing, the …
Notes de l’épisode
Most of us avoid anything we might fail at. Michael speaks with Dr. Marcus Elliott about Misogi, his yearly challenge with about a 50 percent chance of failure, and why we overestimate the cost of failing, the benefits of Misogi, and what the data on elite athletes still can't measure. In addition to creating the modern Misogi, Marcus founded P3, the world's top sports science lab. They discuss:
(00:00) Cold open
(00:41) The Comfort Crisis introduction
(02:20) What a Misogi is
(05:37) The 50/50 rule
(17:08) No training required
(21:14) One perfect stroke
(23:23) Why Misogi should be kooky
(34:33) A modern rite of passage
(37:51) The Misogi with his son
(45:00) What the data can't see
(56:42) Hundreds of reader Misogis
(60:01) Not an Instagram moment
(64:18) Don't let your life shrinkSponsors:
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Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#55: The Accidental FBI Director on Moral Courage | Brian Driscoll
Brian Driscoll became acting director of the FBI through what he believes was a clerical error in 2025. He was then asked to hand over the names of thousands of FBI employees who worked the January 6 …
Notes de l’épisode
Brian Driscoll became acting director of the FBI through what he believes was a clerical error in 2025. He was then asked to hand over the names of thousands of FBI employees who worked the January 6 investigations, which would have placed their careers and safety in jeopardy. He resisted and became a legend in the bureau. Brian told Michael what pushing back cost him, and why he calls "it is what it is" the most accepted form of surrender. They discussed:
(00:00) Cold open
(00:51) Becoming accidental FBI director
(04:37) The illegal vetting call he failed
(09:43) The request for the names of thousands of agents
(18:04) From 9/11 to investigating the mob in NYC
(32:22) Inside the elite Hostage Rescue Team
(39:48) Lessons from elite teams: Be brilliant at the basics
(49:05) How he protected the FBI
(55:35) Fired with no reason given
(59:44) How he led the FBI through crisis
(66:48) Why standing up was worth being fired
(71:41) The motorcycle journey afterward
(76:56) Starting overSponsors:
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Lagoon: Go to lagoonsleep.com/TWOPCT and take the 60-second sleep quiz to find your perfect pillow.Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#54: A Harvard Professor Tested Popular Diets on Himself | Dan Lieberman
Michael speaks with Harvard evolutionary biologist Dan Lieberman, author of Fed Up. They talked about how humans didn't evolve to think about what to eat, the history of food and humans, what Dan learned trying …
Notes de l’épisode
Michael speaks with Harvard evolutionary biologist Dan Lieberman, author of Fed Up. They talked about how humans didn't evolve to think about what to eat, the history of food and humans, what Dan learned trying popular diets for the book, biggest diet myths, and where Dan lands on exercise and weight loss. They covered:
(00:00) Cold open
(01:15) Humans never evolved to choose food
(09:59) What the paleo diet gets wrong
(14:32) Why we overeat
(24:22) The hardest diet Dan tried
(26:47) The case against the carnivore diet
(33:40) How diets become like a religion
(38:18) The protein craze: facts and myths
(43:19) A sustainable approach to eating
(50:03) Why nutrition headlines constantly change
(54:44) Eat like a fox: A rule for nutrition
(58:40) Does exercise help us lose weight?Get Dan's book, Fed Up: https://www.penguinrandomhouse.com/books/737466/fed-up-by-daniel-e-lieberman/
Sponsors:
MacroFactor: Download the MacroFactor app and use it free for two weeks with code TWOPCT.
Vuori: Get 20% off your first order at vuori.com/TWOPCT. Exclusions apply.Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#53: Your Mind Lies About How Much You Can Take | Lindsay Crouse
A lot of us think of quitting as a path to failure. Michael speaks with Lindsay Crouse, the former New York Times writer, editor and producer, lifelong distance runner and author of The Case for Quitting, about …
Notes de l’épisode
A lot of us think of quitting as a path to failure. Michael speaks with Lindsay Crouse, the former New York Times writer, editor and producer, lifelong distance runner and author of The Case for Quitting, about when perseverance backfires, how to tell meaningful suffering from the pointless kind, and the signs it's time to walk away. They discuss:
(00:00) Cold open
(00:54) Good sisu and bad sisu
(06:30) The Olympic Trials goal she missed
(13:12) When perseverance backfires
(20:54) Where quitting pays off
(24:22) Should you quit your job?
(27:24) Type A minds and never enough
(32:05) Where we quit too much
(35:08) Who pays when you quit?
(37:09) Bill Withers' golden toilet seat
(42:23) Do we all need a rumspringa?
(46:55) Why Lindsay left the Times
(49:25) Signs it's time to quitGet Lindsay's book, The Case for Quitting: https://bookshop.org/p/books/the-case-for-quitting-the-surprising-benefits-of-opting-out-lindsay-crouse/5d08b49f272f6816
Find Lindsay: https://www.instagram.com/lindsaycrouse/Sponsors:
Vuori: Get 20% off your first order at vuori.com/TWOPCT. Exclusions apply.
MacroFactor: Download MacroFactor in the app store and use code TWOPCT for 14 days free.Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#52: What Convenience and Your Phone Are Costing You | Tim Wu
Michael speaks with Tim Wu, the Columbia law professor and author of The Age of Extraction, about how media and tech platforms learned to harvest our attention, why convenience is among the most powerful forces …
Notes de l’épisode
Michael speaks with Tim Wu, the Columbia law professor and author of The Age of Extraction, about how media and tech platforms learned to harvest our attention, why convenience is among the most powerful forces of our time, and what the easy option can take from us. They discuss:
(00:00) Cold open
(01:12) Selling attention, from 1833 to now
(07:46) Why phones are changing human evolution
(16:20) Why ads adapt to every backlash
(18:00) Attention merchants vs. extractors
(25:48) Easiest wins: the power of convenience
(28:01) What convenience takes from us
(34:17) Can tech serve more than profit?
(39:45) What makes a good life
(44:42) Is there an ethical way to fund media?
(48:51) Social media, kids and age limits
(53:51) Why reality TV casts difficult people
(57:17) Tim's own media dietGet Tim's book, The Age of Extraction: https://www.penguinrandomhouse.com/books/691177/the-age-of-extraction-by-tim-wu/
Find Tim: https://x.com/superwusterSponsors:
MacroFactor: Download MacroFactor in the app store and use code TWOPCT for 14 days free.
Vuori: Get 20% off your first order at vuori.com/TWOPCT. Exclusions apply.Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
https://twitter.com/Michael_Easter
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https://linkedin.com/in/michael-easter-b208848/
https://www.facebook.com/twopct
https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#51: Creatine, Wearables, Carbs: What's Hype and What's Real | Brady Holmer
Michael speaks with Brady Holmer, the exercise scientist and 2:24 marathoner behind the Substack Physiologically Speaking, about which fitness trends hold up. Brady explains why he stopped taking creatine …
Notes de l’épisode
Michael speaks with Brady Holmer, the exercise scientist and 2:24 marathoner behind the Substack Physiologically Speaking, about which fitness trends hold up. Brady explains why he stopped taking creatine, which numbers on your wearable to ignore, and why endurance athletes now eat the carbs of three Cokes an hour. They discuss:
(00:00) Preview
(00:35) Why Brady stopped taking creatine
(03:26) Creatine is oversold for the brain
(09:14) The wearable numbers to ignore
(12:47) The problem with HRV
(16:14) What wearables get right
(18:49) Carb maxing: three Cokes an hour
(24:56) What Lance Armstrong said about carbs
(28:11) Race weight and eating enough
(32:57) Why carb timing matters
(36:33) Why Brady is eating less protein
(38:57) Mile record or two-hour marathon?
(41:35) The second running boom
(45:58) More strength or more cardio?
(48:15) Training with a newbornSubscribe to Brady's Substack, Physiologically Speaking: https://www.physiologicallyspeaking.com
Find Brady: https://www.instagram.com/brady.j.holmer/Sponsors:
Lagoon: Go to lagoonsleep.com/TWOPCT and take the 60-second sleep quiz to find your perfect pillow. Use code TWOPCT for 15% off any pillow.
MacroFactor: Download MacroFactor in the app store and use code TWOPCT for 14 days free.
Vuori: Get 20% off your first purchase at vuori.com/TWOPCT. Exclusions apply.Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#50: The Mormon Missionary Who Became a Real Housewife | Heather Gay
Heather Gay, star of The Real Housewives of Salt Lake City and author of Bad Mormon, tells Michael why she left the Mormon faith, what that decision cost, and how she rebuilt a sense of self and community. They …
Notes de l’épisode
Heather Gay, star of The Real Housewives of Salt Lake City and author of Bad Mormon, tells Michael why she left the Mormon faith, what that decision cost, and how she rebuilt a sense of self and community. They also discussed her role on the show, and:
(00:00) Preview
(00:46) Why Heather left her faith
(03:01) The choice that changed her life
(05:35) Why she stayed Mormon for so long
(11:15) The cost of trying to be perfect
(15:52) Finding belonging after leaving a faith
(22:00) Why most people live a double life
(24:30) When reinvention works and when it fails
(30:20) The stages of leaving a high-demand group
(33:41) Finding a new community
(38:36) Sales lessons from her Mormon mission
(43:48) Choosing to be on Real Housewives despite pushback
(50:10) Writing fiction: Eternal Glow
(52:28) A Housewives rapid fire: takes on Jen, Lisa, and Meredith
(57:47) Why the Real Housewives of Salt Lake City resonatesGet Heather's book, Bad Mormon: https://www.simonandschuster.com/books/Bad-Mormon/Heather-Gay/9781982199548
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#49: Why We Should Stop Eating Lettuce | Tamar Haspel
Michael speaks with Tamar Haspel, The Washington Post's Unearthed columnist and author of To Boldly Grow, about her case for why we should stop eating lettuce. Starting with the explosive diarrhea story behind …
Notes de l’épisode
Michael speaks with Tamar Haspel, The Washington Post's Unearthed columnist and author of To Boldly Grow, about her case for why we should stop eating lettuce. Starting with the explosive diarrhea story behind her column, they examine lettuce's food-safety risks, the healthy reputation of salads, and how to eat well when nutrition advice conflicts. They discuss:
(00:00) Preview
(00:52) Lettuce and foodborne illness
(05:11) Lettuce, water and food waste
(09:07) The salad health halo
(12:39) Lettuce backlash and staple crops
(20:51) Potatoes, corn and other staples
(26:34) What food policy can change
(31:00) Restaurant portions and home cooking
(33:46) Italy's meals versus American snacking
(39:54) Dietary guidelines and protein
(44:34) The case for diet soda
(47:37) The blind egg taste test
(51:20) Food dyes and food beliefs
(55:42) Eating well with uncertain scienceGet Tamar's book, To Boldly Grow: https://www.penguinrandomhouse.com/books/688423/to-boldly-grow-by-tamar-haspel/
Find Tamar: https://www.tamarhaspel.comDownload MacroFactor in the Apple or Google app store. Get 14 days free with code TWOPCT.
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Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#48: A Fox News Host’s Formula for Winning Arguments | Jessica Tarlov
Michael speaks with Jessica Tarlov, co-host of The Five on Fox News and author of I Disagree, about how to argue without losing friends. Outnumbered four to one on the most-watched show in cable news, Jessica …
Notes de l’épisode
Michael speaks with Jessica Tarlov, co-host of The Five on Fox News and author of I Disagree, about how to argue without losing friends. Outnumbered four to one on the most-watched show in cable news, Jessica explains how she makes the truth safe to hear, why she argues with averages instead of anecdotes, and how to decide whether a disagreement is worth having. They discuss:
(00:00) Preview
(00:40) Her biggest conversion on The Five
(05:08) Are we really more divided?
(09:06) When one person breaks with the group
(12:31) Making the truth safe to hear
(16:51) Argue with averages, not anecdotes
(21:26) Sowing a little doubt
(24:36) Framing numbers and keeping it simple
(33:27) Be sharp, not cruel
(37:32) When to engage and when to let it go
(42:38) How Americans start talking againGet Jessica's book, I Disagree: https://www.penguinrandomhouse.com/books/803493/i-disagree-by-jessica-tarlov/
Find Jessica: https://www.instagram.com/jessicatarlov/Download MacroFactor in the Apple or Google app store. Get 14 days free with code TWOPCT.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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https://tiktok.com/@michael_easter6Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsLearn more about your ad choices. Visit megaphone.fm/adchoices
#47: Lessons from Singlehandedly Fighting Off a Terrorist Attack | Christian Craighead
Michael speaks with Christian Craighead, a former SAS soldier and author of One Man In, about the afternoon he singlehandedly fought off a major terror attack in Nairobi and what it teaches about acting while …
Notes de l’épisode
Michael speaks with Christian Craighead, a former SAS soldier and author of One Man In, about the afternoon he singlehandedly fought off a major terror attack in Nairobi and what it teaches about acting while afraid, leading people, and being ready before anything happens. They discuss:
(00:00) Preview
(00:38) Entering a terror attack with no backup
(07:11) How a hard childhood shaped Christian's resolve
(12:34) Why the top Special Forces operators look like accountants
(23:20) Christian's moves against the terror attack
(27:53) Why danger brings intense focus
(33:57) How to lead in a crisis
(43:34) The importance of clear instructions
(46:44) Adapting and maintaining momentum under pressure
(53:41) Taking responsibility in ordinary lifeThis episode includes descriptions of childhood abuse, terrorism, injury and death.
Get Christian's book, One Man In: https://www.simonandschuster.com/books/One-Man-In/Christian-Craighead/9781982177331
Find Christian: https://theministryofdefence.com/pages/about
Download MacroFactor in the Apple or Google app store. Get 14 days free with code TWOPCT.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsFollow Michael:
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#46: How to Learn Faster and Remember More | Jim Kwik
Michael speaks with Jim Kwik, brain coach and author of the new book Limitless Daily, about how to learn faster, remember more, and use AI to get smarter instead of dumber. They discuss: (00:00) Cold …
Notes de l’épisode
Michael speaks with Jim Kwik, brain coach and author of the new book Limitless Daily, about how to learn faster, remember more, and use AI to get smarter instead of dumber. They discuss:
(00:00) Cold open
(01:30) Jim's early learning struggles
(05:32) The question that changed Jim's approach to learning
(17:30) Problems with school systems and tech use
(23:00) Using AI to get smarter, not dumber with the BUILD framework
(29:56) Memory, boredom, and why you need room to think
(32:44) Improving reading speed and comprehension
(41:03) Choosing what is worth learning
(47:51) Daily practice and morning habits
(52:32) Rapid fire: brain supplements and cognitive performance
(57:49) Books and Limitless DailyGet Jim's book, Limitless Daily: https://www.penguinrandomhouse.com/books/761666/limitless-daily-by-jim-kwik/
Find Jim: https://jimkwik.com
Download MacroFactor in the Apple or Google app store. Get 14 days free with code TWOPCT.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Host: Michael Easter
Executive Producer: Robbie Hiser
Music: The Heater Manager
Graphics: Jackie PhilipsFollow Michael:
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#45: Inside the North Tower on 9/11 | Chief Joseph Pfeifer
Michael speaks with FDNY Chief Joseph Pfeifer, who led the first fire units into the North Tower on 9/11 and later gave the order to evacuate the towers. Chief Pfeifer later served as the FDNY Chief of …
Notes de l’épisode
Michael speaks with FDNY Chief Joseph Pfeifer, who led the first fire units into the North Tower on 9/11 and later gave the order to evacuate the towers. Chief Pfeifer later served as the FDNY Chief of Counterterrorism and Emergency preparedness, is a Senior Fellow at Harvard’s Kennedy School, and wrote Ordinary Heroes, which examines what 9/11 taught him about crisis leadership, resilience, and the ordinary acts of heroism. They discuss:
(00:00) Introduction
(02:36) Racing to the North Tower
(09:20) Seeing His Brother in the Lobby
(12:10) The Second Plane Hits
(14:40) The South Tower Falls and the Evacuation Order
(19:20) Surviving the North Tower Collapse
(23:19) What Makes an Ordinary Hero
(32:54) Three Principles for Crisis Leadership
(36:57) Four Stages of Resilience
(46:48) The Threats Communities Face NextThis episode includes detailed discussion of the September 11 attacks, death, and trauma.
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.
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#44: How to Recover From Trauma and Come Back Stronger | Elizabeth Smart
Michael sits down with Elizabeth Smart, who was abducted at 14, survived nine months of captivity, and spent the decades after building her own path to recovery. She is the Founder of the Elizabeth Smart …
Notes de l’épisode
Michael sits down with Elizabeth Smart, who was abducted at 14, survived nine months of captivity, and spent the decades after building her own path to recovery. She is the Founder of the Elizabeth Smart foundation and host of The Survivor Files with Elizabeth Smart, a true-crime podcast where she speaks with survivors of violent crimes about healing. Michael and Elizabeth discuss:
(00:00) Cold open
(07:28) The Science of Downward Comparison That Helped Her Survive
(12:23) The Emotional Whiplash of Being Found
(16:13) The First Time She Felt Safe
(19:18) Why Traditional Therapy Did Not Fit
(21:54) Refusing to Pretend It Never Happened
(28:04) Reclaiming Her Body Through Bodybuilding
(39:30) Sharing a Hidden Part of Her Life
(44:22) Putting Survivors at the Center
(47:03) Finding Reasons to Keep Going
This episode includes detailed discussion of child abduction, sexual violence, and trauma.
Read How To Be More Resilient: https://www.twopct.com/p/how-to-be-more-resilient
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.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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#43: Avoiding Anxiety Makes it Stronger & Relationship Rules | Dr. John Delony
Michael speaks with Dr. John Delony, host of The Dr. John Delony Show and author of Building a Non-Anxious Life. They discuss: 00:00 Preview00:54 Mental Health and Relationship Lessons from Thousands of …
Notes de l’épisode
Michael speaks with Dr. John Delony, host of The Dr. John Delony Show and author of Building a Non-Anxious Life. They discuss:
00:00 Preview
00:54 Mental Health and Relationship Lessons from Thousands of Callers
09:09 Why The Problem People Describe is Never the Real Problem
12:45 What People Are Really Calling About
25:51 Lessons from a Homicide Detective
28:28 Why Punk Rock Teaches Stewardship
32:09 What Dave Ramsey Taught John
37:43 The Most Common Marriage Problems
50:21 Building a Non-Anxious Life
56:32 Why Doing Hard Things Helps
This episode includes discussion of suicidal thoughts and addiction.
Read The 6 Rules of a Tougher Mindset: https://www.twopct.com/p/the-6-rules-of-a-tougher-mindset
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 Joey Fischground. Our theme music is by the Heater Manager.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
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#42: A Trial Lawyer’s Rules for Hard Conversations | Jefferson Fisher
Michael sits down with trial lawyer Jefferson Fisher, author of The Next Conversation, on why hard conversations are some of the most uncomfortable things we do and how to handle them with strength. They …
Notes de l’épisode
Michael sits down with trial lawyer Jefferson Fisher, author of The Next Conversation, on why hard conversations are some of the most uncomfortable things we do and how to handle them with strength. They discuss:
00:00 Preview
01:41 The hardest conversation he's ever had
05:30 What to do before having a hard conversation
14:57 Don't win the argument, understand it
17:02 Let your breath be the first word
24:16 Stop over-apologizing
26:31 Five second rule of silence
31:02 Why brevity wins: say it in three sentences
44:50 Boundaries: lead with the no
51:24 When someone's grieving, just do the thing
54:05 Rapid fire: no is a complete sentence
Read Do Hard Things: https://www.twopct.com/p/do-hard-things
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.
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#41: Should You Take Peptides? A Doctor’s Evidence-Based Answer | Dr. Jordan Feigenbaum
Michael speaks with physician and competitive powerlifter Dr. Jordan Feigenbaum about what peptides are, why they suddenly seem to promise everything, and what the human evidence actually shows. They …
Notes de l’épisode
Michael speaks with physician and competitive powerlifter Dr. Jordan Feigenbaum about what peptides are, why they suddenly seem to promise everything, and what the human evidence actually shows.
They discuss:
0:00 Preview
0:45 Michael FaceTimes Foster Kamer about peptides
8:28 What is a peptide?
13:00 BPC-157 and the evidence problem
19:40 Why pain relief doesn't prove peptides work
24:19 Promising peptides and unknown risks
35:29 Where people buy peptides
39:15 The FDA's peptide debate
43:38 Why peptides are suddenly everywhere
49:16 Would Dr. Feigenbaum prescribe peptides?
Read The 5 Supplements I Take: https://www.twopct.com/p/the-5-supplements-i-take
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.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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#40: A Navy SEAL’s Case for Being Humble and Obsessed | Eric Frohardt
Michael speaks with Eric Frohardt about his twelve years on SEAL Team 6 as a sniper and assaulter—and what you can learn from it. They discuss:0:00 Preview0:39 How to stay calm under pressure6:09 How farm work …
Notes de l’épisode
Michael speaks with Eric Frohardt about his twelve years on SEAL Team 6 as a sniper and assaulter—and what you can learn from it. They discuss:
0:00 Preview
0:39 How to stay calm under pressure
6:09 How farm work built resilience
9:17 The bet that started a SEAL career
17:02 How adults can train courage
19:45 Watching 9/11 from Guam
22:20 From the SEAL Teams to DEVGRU
26:13 Why preparation cannot guarantee the outcome
30:56 Rebuilding after losing your identity
43:21 Why adversity is a gift
Read Misogi Guide: Updated: https://www.twopct.com/p/misogi-guide-updated
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.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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#39: A Harvard Psychologist on Mindset and Not Following the Rules | Ellen Langer
Michael speaks with Ellen Langer, the first woman tenured in Harvard’s psychology department and author of The Mindful Body, about how our thoughts and expectations shape aging, health, and performance. They …
Notes de l’épisode
Michael speaks with Ellen Langer, the first woman tenured in Harvard’s psychology department and author of The Mindful Body, about how our thoughts and expectations shape aging, health, and performance. They discuss:
0:00 Preview
0:45 The experiment that changed how we see aging
4:29 How beliefs change the body
10:52 Placebo, nocebo, and imagined exercise
12:16 Mindfulness without meditation
17:31 Why certainty makes us mindless
24:44 How context changes physical performance
33:21 How rules and labels shape health
43:15 Why chronic does not mean constant
51:14 A better way to make hard decisions
Read The Brain Glitch That Makes Modern Life Feel Miserable: https://www.twopct.com/p/why-your-mind-is-hardwired-to-find
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.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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#38: How to Use AI, Kill Complacency, Think About Health, and More | Tyler Cowen
Michael speaks with economist Tyler Cowen, author of The Complacent Class, about how AI is changing our lives and what still matters for health, happiness, and ambition. They discuss: 0:00 Preview0:48 Should we …
Notes de l’épisode
Michael speaks with economist Tyler Cowen, author of The Complacent Class, about how AI is changing our lives and what still matters for health, happiness, and ambition. They discuss:
0:00 Preview
0:48 Should we panic about the future?
6:04 How AI makes you smarter or stupider
7:36 Mental health, antidepressants, and young men
16:26 Why America stopped taking risks
19:33 The case for free-range kids
21:47 What hard travel teaches about happiness
28:45 Why exercise is a great investment
36:29 Why initiative now beats intelligence
45:05 What Tyler Cowen will never hand off to AITyler Cowen is a professor of economics at George Mason University, the economist behind MarginalRevolution.com, and the author of nearly 20 books, including The Complacent Class. He also hosts Conversations with Tyler.
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 Joey Fischground. Our theme music is by the Heater Manager.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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#37: How to Make Modern Work Less Miserable and What AI is Doing to the Workday | Cal Newport
Michael speaks with Cal Newport, a Georgetown computer scientist and author of Deep Work and Slow Productivity, about why modern work rewards busyness over valuable work and how to reclaim your focus. They …
Notes de l’épisode
Michael speaks with Cal Newport, a Georgetown computer scientist and author of Deep Work and Slow Productivity, about why modern work rewards busyness over valuable work and how to reclaim your focus. They discuss:
0:00 Preview
0:42 Why modern work keeps us stressed
3:23 How busyness replaced real productivity
11:41 Why email and meetings destroy focus
24:58 Do fewer things, finish them faster
30:23 The three rules of Slow Productivity
44:15 Productivity myths from Austen to Kerouac
52:25 How Cal Newport schedules his work
55:24 How to say no without burning a bridge
1:09:15 How to use AI without weakening your thinking
Go deeper: https://www.twopct.com/p/the-real-reason-your-job-is-draining
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.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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#36: Lessons From The Most Dangerous Job: Hotshot Firefighting | River Selby
Michael speaks with River Selby, author of Hotshot: A Life on Fire, about what seven years as a wildland firefighter taught them about grit, belonging, and why landscapes need fire. They discuss: 0:00 …
Notes de l’épisode
Michael speaks with River Selby, author of Hotshot: A Life on Fire, about what seven years as a wildland firefighter taught them about grit, belonging, and why landscapes need fire. They discuss:
0:00 Preview
0:44 Becoming a hotshot firefighter
5:27 Proving they belonged on the crew
6:09 Why a hard childhood made a hard job easier
8:55 What 48-hour wildfire shifts are like
15:46 What fighting wildfires feels like
17:51 Why landscapes need fire
19:51 How fire suppression made wildfires worse
23:48 Leaving the fire crew
24:32 River Selby's life after firefighting
This episode includes discussion of childhood abuse, addiction, and suicide.
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.
Visit Two Percent, the #1 health and wellness Substack newsletter: https://www.twopct.com
Follow Michael:
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#35: Why Meat Eaters Belong in the Animal Welfare Movement | Dan Shannon, Humane League CEO
Michael speaks with Dan Shannon, who runs The Humane League and has been vegan for almost 30 years, about why meat eaters belong in the animal welfare movement and what actually improves animals’ lives. They …
Notes de l’épisode
Michael speaks with Dan Shannon, who runs The Humane League and has been vegan for almost 30 years, about why meat eaters belong in the animal welfare movement and what actually improves animals’ lives. They discuss:
0:00 Preview
0:51 Why meat eaters belong in animal welfare
4:26 What life inside a battery cage is like
13:03 Why personal guilt is the wrong strategy
15:49 How animal welfare campaigns change corporations
18:33 How to eat fewer animal products
25:38 Which food labels actually mean something
29:36 Why cage-free eggs cost more
36:19 What 30 years of veganism taught Dan Shannon
38:22 How consumers can pressure companiesRead Protein Myths Part II: https://www.twopct.com/p/protein-myths-part-ii
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.
GET A FREE GUIDE TO EXAMPLES OF MISOGI: https://www.twopct.com
I share similar insights around health and wellness here:
https://substack.com/@michaeleasterFollow Michael:
https://twitter.com/Michael_Easter
https://instagram.com/michael_easter/
https://linkedin.com/in/michael-easter-b208848/
https://www.facebook.com/people/Michael-Easter/100063709885769/
https://tiktok.com/@michael_easter6Learn more about your ad choices. Visit megaphone.fm/adchoices
#34: Why Our Medical System is Broken and How to Take Back Your Health | Dr. Lucy McBride
Michael speaks with Dr. Lucy McBride, a Harvard-trained physician and author of Beyond the Prescription, about why modern medicine overlooks the whole patient and how to become the CEO of your own health. They …
Notes de l’épisode
Michael speaks with Dr. Lucy McBride, a Harvard-trained physician and author of Beyond the Prescription, about why modern medicine overlooks the whole patient and how to become the CEO of your own health. They discuss:
0:00 Preview
0:52 Why patients feel dismissed
5:13 Why healthcare focuses on damage control
10:23 Why Dr. McBride left the system
15:58 The question she asks every patient
20:09 Where medicine ends and wellness begins
26:44 How to become the CEO of your health
38:46 What AI can and cannot do in the exam room
44:39 How to prepare for a doctor's appointment
48:19 Prenuvo scans, blood tests, and CGMsRead The Comfort Crisis in the Doctor’s Office: https://www.twopct.com/p/the-comfort-crisis-in-the-doctors
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.
GET A FREE GUIDE TO EXAMPLES OF MISOGI: https://www.twopct.com
I share similar insights around health and wellness here:
https://substack.com/@michaeleasterFollow Michael:
https://twitter.com/Michael_Easter
https://instagram.com/michael_easter/
https://linkedin.com/in/michael-easter-b208848/
https://www.facebook.com/people/Michael-Easter/100063709885769/
https://tiktok.com/@michael_easter6Learn more about your ad choices. Visit megaphone.fm/adchoices
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