Health and Performance: Simplified, Verified, Amplified.

Humans have used the heat to thrive for 1.8 million years. Here's how that can guide us today.

🌞 A discomfort we could all use more of ...

A dive into this month's most important ideas.

Some inactive people don't get pain or sickness. The reason why can improve your health, fitness, and performance.

You find the best stuff when you have no clue where you are. Summary of today's post * We tend to think getting lost is a bad thing, but it has legitimate benefits for our mindset, health, creativity, and more. * You'll learn six reasons why getting lost

Books I've read and re-read and will keep reading forever.

A new study reveals the best exercises for treating (and preventing) low-back pain.

The UFC's top nutritionist explains four lessons you can learn from pre-fight weight cutting—where fighters lose and then gain back up to 20 pounds in 5 days.

A workout that’ll make you stronger in every way so that you can do amazing things.

Dr. Kashey explains a tactic to reach goals and make lasting improvements.

Five ways to crush any distance and get fit. Very fit.

This 2-minute finisher prepped me for some of the toughest mountains on earth.

A giant new study discovers three techniques that help you run farther faster.

They're counterintuitive but they'll improve your life (featuring my favorite life rule).

What science says about how you, the government, and institutions can help young people (and yourself) navigate the world of addictive tech.

These apps improve ideas, nutrition, fitness, productivity, organization, mindset, and more.

We're partnering with Clearspace to get our time and attention back.

The best exercise for improving mental health, scary plastics data, a good book, how far you should be able to walk, lessons on rucking from the Imperial Japanese Army, and more.

Five practices to improve your health, career, decision-making, and happiness in (almost) an instant.

Why some numbers and measurements can steer us wrong—and how to better assess performance and improve.

The eight favorite pieces of gear from a Green Beret and founder of GORUCK.

A Green Beret and entrepreneur's thoughts on health, fitness, and living better.

Four mindset shifts that reduce stress and worry, build mental resilience, and help you perform better.

When's the last time you hit yourself with a 4x4? Hit yourself with this one—it'll make you harder to kill.

Why yelling, anger, and punishment don't work, and three far more effective ways to get yourself or someone else to do anything better.

Important questions on VO2 max, supplements to take, the four pillars of cardiovascular health, and more—answered by physiologist Brady Holmer.

Plus the tracker I'd recommend to someone who wants an activity tracker.

A historical perspective on exercise, my thoughts on the 75 Hard challenge, and 6 smart tactics to help you exercise more.

You'll learn: What actually helps people recover from exercise and life, and whether recovery scores from activity trackers can help.

Bad GPS data, best cross-training exercise, a trick to make healthy food taste incredible, the truth about hunter-gatherer diets, bodybuilders getting outmuscled, and more.

Step counts are a useful way to track the most powerful form of activity.

I spoke with WHOOP’s Principal Scientist and a critic of some wearable devices to help you understand the new world of wearables.

How to build the perfect cold-weather gear system—and my eight favorite items to fill it.

How the tech, gambling, shopping, and food industries use speed to make us miserable, poor, and sick—and how you can fight back.

Understand this phenomenon before you try to use your phone less. Its lessons can help you get over any bad habit.

February's Burn the Ships is a heater. And you never leave the table on a heater.

Here you'll find many ideas for your own Misogi.

You'll learn: Why doing hard things can transform us, and how to navigate challenge better.

You’ll learn: An easy, practical way to not quit.

It can help anyone run better, safer, and more relaxed.

Plus five great rucking shoes that'll work for anyone.

Ideal VO2 and BMI, an Exercise That'll Help You Conquer Mountains, and more ...

... and the shoes I use for different workouts.

The truth about three common athletic shoe myths—and what makes a good running or workout shoe.

My perfect home gyms at three different budgets. Housekeeping: * Full access to this post and its audio version is for Members, who are people who prefer to have fun and not die. Non-Members get a free preview. * Become a Member below to get full access. Subscribe now * A reminder to

We’ll go deeper on three topics that came up in my recent appearance on The Peter Attia Drive Podcast: Nutrition, meaning, and the balance between being social and leveraging solitude. Housekeeping * Full access to this post and it’s audio version is for paid Members. Become a Member below.

Take the two-week Tsimane Diet Challenge. It’s entirely free. You’ll learn something that’ll change how you eat and think about food—leading to lasting health improvements. Housekeeping * Arnold Schwarzenegger named Scarcity Brain one of his best books of 2023. Thanks, Arnold. * Today’s post and its audio

January’s Burn the Ships is designed to get you moving faster and better, increase your strength-to-weight ratio—and smoke some calories in the process. Why it matters: Doing one challenging workout a week has physical and mental upsides. And doing it on Friday (or over the weekend) is a

Why being a 2-Percenter is necessary for living well today.

The best of 2% with Michael Easter and how it works.

Take these four quick polls to shape the 2% newsletter in 2024. Quick housekeeping * Become a Member of 2% if you want to have a healthier, fitter, more focused, and fun 2024. Subscribe now * Watch for a powerful, no-cost nutrition challenge dropping on 1/8. More to come … On Wednesday,

You’ll learn: What I loved most in 2023, from exercises and entertainment to Burn the Ships workouts and new research. Quick housekeeping * This post and its audio version (above) are free to all because we didn’t have a post on Monday. * We have way too many cool, useful

You’ll learn: How to figure out what “vigorous exercise” is for you and how much of it you should get; Whether running is uniquely beneficial, and how to balance running and other fitness methods. Housekeeping: * This post is for Members, who are curious people who ask good questions. Want

Online retailers are stealing techniques from casinos so you’ll buy more. These three evidence-based techniques can help you buy less. Housekeeping * Full access to this post and its audio version is for Member of 2% (people love the audio versions). * Become a member below (non-members get a lengthy preview

A simple question that will help you accomplish more in 2024. Housekeeping: * This post and its audio version above, like all Monday posts, are offered at zero cost to all. * Wednesday’s post will explain a tactic that will help you buy less stuff you don’t need. Friday’s

Featuring: A book I’m re-reading; numbers on ideal VO2 max and 5K time, nasal breathing, vegan diets, and more; the culprit of the teen mental health crisis; an exercise to avoid and fix knee pain; lessons from high-stakes poker; and a quote on truth. Housekeeping * Full access to this

Researchers at Harvard told me the ideal distance to ruck or run each week to maintain a high level of health and fitness. Housekeeping * I’m traveling internationally and have spotty internet access. This post, therefore, doesn’t contain audio of me reading the piece. Substack’s AI audio feature

A Zen expert explains why mindfulness isn’t supposed to be blissful or easy and an easy way to be more mindful. Housekeeping * If you’re new here, here’s how 2% works: * Monday posts are always free to everyone. * Members get full access to Wednesday and Friday posts. Non-members

This month’s Gear Not Stuff is a holiday gift guide. Housekeeping: * Full access to this post is for Members, who are people who prefer to have fun and not die. Become a Member below. Subscribe now Today’s post is the first annual 2% Gear Not Stuff holiday gift

You’ll learn: The truth about rucking weights, physical challenges, seed oils, longevity, and what inspires me. Housekeeping * Full access to today’s post is for Members of 2%. Become a Member in the button below. (As a reminder, the audio version for Members is at the bottom of the

You’ll learn: How grades and other scores can hold you back. Housekeeping * Looking for holiday gifts? Consider gifting an annual subscription to 2%. * We also have 2% gear not stuff and signed copies of Scarcity Brain and The Comfort Crisis at the 2% Shop. Enter the 2% Shop * REMINDER:

We collaborated with GORUCK’s Tribe to bring you December’s Burn the Ships. It’s designed to improve your rucking. Why it matters: Doing one challenging workout a week has physical and mental upsides. And doing it on Friday (or over the weekend) is a great way to wipe

You’ll learn: When you body begins to use fat to fuel exercise and when you simply can’t eat enough food to keep up with your exercise. Housekeeping: * Full access to this post (including the audio version) is for Members. Become a Member below. Subscribe now * As a quick

You’ll learn how much exercise it takes to eat what you want within reason—and whether you’re even capable of that. Housekeeping * New here? Monday’s posts and their audio versions (above) are always fully accessible to everyone. Only Members get full access to Wednesday and Friday posts

You’ll learn: A five-step framework to determine what practices actually improve your health and life and how to avoid holiday weight gain. Housekeeping: * Check out the 2% Black Friday Deal. Buy it for yourself or give it as a gift. Get 15% off an Annual Membership to 2%. * Members

A heavy one-mile ruck is a good way to explore the edges of what you’re capable of. Housekeeping * Hard copies of The Comfort Crisis are at the lowest price they’ve ever been: $12, which is 55% off the cover price. Get some here for gifts. This is part

Gratitude is essential for wellbeing, but the science and advice around it is murky. We’ll explore what really makes people grateful. Housekeeping * This post, like all Monday posts, is free and fully accessible to everyone. * Membership gets you full access to Wednesday and Friday posts and their audio versions.

The most useful stuff I’ve discovered exploring the world and the internet this month. We’ll cover: A great book I read, how salt impacts health, plant-based diets, cardio vs. weights, three ways to be a better trail runner, and more … Notes: * I’m in Jacksonville at GORUCK HQ

Cold environments change how you should eat. Here’s how to alter your nutrition for winter exercise. Housekeeping: * Full access to this post and its audio version is for Members of 2%. Become a Member to get full access to Wednesday and Friday posts and their audio versions. Subscribe now

You’ll learn: Five rucking challenges from the military that’ll make you feel unfit—and give you a good goal to work toward. Housekeeping * Monday’s posts are always fully accessible to all subscribers (enjoy!), but only Members get full access to Wednesday and Friday posts. Become a Member

Three kitchen tools that can improve your health and make it easier to eat healthily. Housekeeping: * Full access to this post is for Members (non Members get access to only one of the three pieces of gear we’re highlighting). * Become a Member of 2% below to access all premium

You’ll learn: Important tactics to escape danger while traveling or at home. Housekeeping: * This post might save your life. Full access is for Members only. Become a Member below. Subscribe now * Shoutout to our great sponsors GORUCK, Maui Nui, and Momentous. More info on them below. I’m in

You’ll learn: My current thinking on mindset, health, self-reliance, and how you’re capable of more than you realize. Quick Housekeeping: * If you live in the Jacksonville or surrounding area, I’ll be at GORUCK HQ on the afternoon of 11/17. We’ll ruck, we’ll BS, and

November’s Burn the Ships is designed to help you survive when danger arises. Why it matters: Doing one challenging workout a week has physical and mental upsides. And doing it on Friday (or over the weekend) is a great way to wipe the work week off the books. Quick

Tactics to prevent and fix the injury that is statistically most likely to happen while rucking. Housekeeping: * I’m in Austin this week, recording podcasts, seeing old friends and making new ones. Great town. * Full access to Wednesday and Friday posts is for Members, who are people who like to

You’ll learn: Four ways to adapt to change (the only guarantee in life!) Quick Housekeeping: * All Monday posts and their audio versions are always free. * Coming up this week on 2%: * Wednesday, we’re covering the science of outliers and what it can tell us about how to find

You’ll learn: How listening to music or podcasts alters the benefits of outdoor and indoor exercise, my sleep routine. Housekeeping: * For those new here, Monday’s posts are always fully accessible to everyone (and always will be). Members get full access to Wednesday and Friday posts. Which means … * Full

Rucking in airports during layovers and waits is a great way to sneak in exercise. But people often do it wrong. Here’s how to do it better. Housekeeping: * Full access to this Premium post and its audio version is for Members only. Become a Member below. In the immortal

You’ll learn: Why and how we use The Scarcity Loop to escape negative emotions; five ways to learn from negative emotions and use them for something positive. Housekeeping * This post, like Monday posts, is fully accessible to all. Full access to Wednesday and Friday posts is for Members only.

The most useful stuff I’ve discovered exploring the world and the internet this month. We’ll cover: Two great books I’m reading, numbers on parenting and exercise, a graph that’ll shock you, the truth about low-carb diets, a healthy food trick, a rucking exercise, and more. Notes:

These actions can remind you how lucky you are to be born today. Housekeeping: * Welcome to all of you who are new here! Here’s how the 2% Newsletter works: * Monday’s posts are always free. (Monday’s post covered how to talk to anyone. Read it here.) * Full access

Asking better questions can improve your conversations, make you more likable, and increase your success in business, relationships, and life. You’ll learn: The power of asking questions and four ways to ask better questions. Quick Housekeeping: * Monday’s posts are free for all. Full access to Wednesday and Friday

Great gear under $100, with suggestions from the 2% crew. Housekeeping: * This post is for Members. Become a Member of 2% below to access all premium content like today’s post and our archives. Thanks to all of our Members! Subscribe now * If you read Scarcity Brain and enjoyed it,

Why mini workouts across a day are so good for you. You’ll learn: A different way to approach exercise, how to schedule exercise to fit your lifestyle and still get the same (or better!) results, a bunch of research-backed effective ways to fit exercise snacks into your life. Housekeeping:

Costco and other warehouse stores are the one-stop shop for healthy fuel. Here's a grocery list, plus meal ideas for how to best use the store's lower-priced, high-quality ingredients. Housekeeping: * Scarcity Brain made the New York Times Bestseller list thanks to you all. Thank you for

October’s Burn the Ships is designed to help you conquer mountains, trails—and everyday life. Why it matters: Doing one challenging workout a week has physical and mental upsides. And doing it on Friday (or over the weekend) is a great way to wipe the work week off the

Stepups are a powerful exercise for performance, health, and longevity. You’ll learn: Why stepups matter, how to do them correctly, and how to use them. Housekeeping: * Scarcity Brain was named a Best Book of the Month by Amazon. Got your copy yet? If not, click the blurb from Amazon

Why getting rid of bad habits is more powerful than adding in good new habits.

How Scarcity Brain compares to The Comfort Crisis Quick notes: * If you’re new here, check out our archives at twopct.com for all kinds of great content. * I’m in New York City this morning. I snuck in a workout at the hotel gym. Here’s my hotel gym

I sat down with Joe Rogan and Jordan Harbinger to talk about my new book, Scarcity Brain, and much more Housekeeping: * We’ve released Scarcity Brain into the wild. You can get the audio version on Audible or the hardcover version anywhere books are sold. Get the book * Thanks to

Missed the pre-order workshop? No sweat. Here’s a recording. Housekeeping * Publication day is tomorrow. Thanks to everyone who has supported this project and the book. It’s the greatest fuel a writer could run on. ⛽ ✍️ * Thanks to our sponsors Momentous, GORUCK, and Maui Nui for their support of the

You’ll learn: My thoughts on the government protein guideline controversies and how to build grittier kids. Housekeeping: * Thanks to everyone who attended last night’s Scarcity Brain workshop. We had an awesome crowd who asked amazing questions. It was great to see a lot of familiar names. * This post

Clever food packaging can lead us to believe that some foods have more protein than others. You’ll learn: The best formula for determining which foods are good sources of protein, how to avoid misleading food claims, why some nutrition label information can lead you to gain unwanted weight. Housekeeping

A deep dive on which you should choose and why. Quick housekeeping: * Monday’s posts are always free to everyone. * Premium posts go out Wednesday and Friday. Full access is for Members only. Become a Member of 2% below. Subscribe now Ok, let’s get on with it… A couple

The most useful stuff I’ve discovered exploring the world and the internet this month. We’ll cover: Books I’m reading, what causes running injuries, is saturated fat good or bad?, a better way to make decisions, best cheap gear, an exercise to bulletproof your ankles, and more. Notes:

You’ll learn: The highest impact way to instantly improve your writing. Warning: It’s awkward. But it may make you more money and even improve your health if you regularly practice it. Housekeeping: * Thanks to all the Members who keep this train running. * If you’d like to become

Research suggests outdoor exercise is better for your body, brain, and mental health than gym exercise. Here’s how to use it. Housekeeping: * Speaking of outdoor exercise and learning how it improves our lives: I’m running a Misogi event in Costa Rica from January 22nd to 26th. * It will

Featuring a great shoe for rucking and sunglasses that are hard to kill. Housekeeping: * This post is for Members, who are people who like to have fun and not die. Become a Member below. Subscribe now It’s the second Friday of the month, which means it’s time for

All of your good health habits are for nothing if you don’t nix your worst ones. You’ll learn: What’s most likely to kill you and how that should influence your decisions, why bad habits are more powerful than good habits, etc. Quick housekeeping * Full access to this

The nature of work is changing. It’s a good thing, but it does have downsides. And we need more than exercise to offset those downsides. You’ll learn: how work has changed our bodies over the last 120 years, the number of fewer calories we burn daily, why exercise

September’s Burn the Ships is designed to improve your strength endurance in a way that transfers to the real world—and help you not break Rule 2. Do the workout every Friday. Why it matters: Doing one challenging workout a week has physical and mental upsides. And doing it

Why a common piece of morning advice has downsides. You’ll learn: The surprising method of making your bed that will improve your health, how an easy tweak to how you do chores can enhance immune function, and more. Quick Updates: * Full access to this post is for Members. * Become

We asked one of the country’s top doctors a handful of critical questions that can help you navigate our strange medical system and live healthier and better. You’ll learn: why medicine is failing us and what you can do about it, questions you must ask your doctor, a

You’ll learn: The ideal number of high-intensity workouts to do for your goal; a surprising way to approach exercise while traveling. Quick Notes: * Full access to today’s post is for Members only. Become a Member below and get access to all premium 2% content. Subscribe now * Today is

Food fortification saved millions of people. It can still have upsides today. You’ll learn: Why we add vitamins and minerals to certain foods, which foods we still fortify today, and how to use fortified foods to perform better. Updates: * Full access to today’s post is for Members. Become

The healthiest breakfast cereals.

The most useful stuff I’ve discovered exploring the world and the internet this month. We’ll cover: Endurance tips, nutrition misinformation, the sugar/obesity paradox, two important mental health stories, a great podcast and TV show, etc. Notes: * The full version of this premium post is for Members, who

Everything you need to know about hydration supplements. You’ll learn: When to use electrolyte supplements, their potential downsides, the truth about salt and hydration, when sugar is good and bad in hydration supplements, and more. Housekeeping * Happy birthday to my wife, Leah, the ultimate human. * Full access to this

What you need to know about hydrating and hydration supplements. You’ll learn: the truth about hydration and performance, how to tell if you’re dehydrated, how dehydration does and does’t impact health, three guidelines for hydrating, and more. Note: There’s no audio version today. I’m currently

Featuring one fitness item I’ve used weekly for nine years, an app that saved my sanity, the best (and strangest) sub $50 purchase I’ve made, and thoughts on trail running shoes. Housekeeping: * My next book, Scarcity Brain, is available for pre-order—and pre-ordering gets you killer free bonuses

A quick warmup you can do before any workout to feel and perform better every day. You’ll learn: The 6 stretches I do daily, how to do them, and why they work. Housekeeping: * Pre-order my new book now, Scarcity Brain, and get great free bonuses like the SUPERMEDIUM program.

My new book, Scarcity Brain, will be released on September 26th. Pre-order it now to get limited-time, exclusive bonuses. You’ll learn: Details of the free bonus pre-order campaign; a quick rundown of Scarcity Brain. After traveling 40,000+ miles around the world, speaking to more than 100 sources, reading

2% partnered with MTNTOUGH to bring you this mountain-inspired workout. It’ll improve your health and performance and help you not break Rule 2. Do the workout every Friday. Why it matters: Doing one challenging workout a week has physical and mental upsides. And doing it on Friday (or over

Research proves just how effective a single staircase can be. You’ll learn: Findings from a fascinating study on how climbing stairs can impact your VO2; how to mimic the study protocol for significant benefits. Quick Announcement: Misogi Event * I’m hosting an epic Misogi retreat in Costa Rica with

Training for the outdoors is likely best for overall health, longevity, and utility. You’ll learn: Four important lower body exercises; how to think of and leverage “zone 2” cardio; my favorite core exercise; a case for being supermedium; and more … Housekeeping: * New here? Here’s how 2% works. In

This month’s AMA covers how to make the best of an injury and what I think about mental toughness. You’ll learn: A four-step process for returning from exercise pain; a question I ask myself to gain a clearer perspective of any situation. Housekeeping: * The 2% referral program is

An astonishing story of perseverance and stoicism shows us how to think about modern life. You’ll learn: The science of first-world problems, and how it can be the ultimate mental health and happiness hack. Housekeeping: * We just launched a killer referral program. In short: You get free stuff for

The Amish reveal the wild benefits of farm and manual labor. You’ll learn: How farming changed human fitness; the upsides of farm and manual labor; six ways to mimic farm and manual labor in your exercise to fill fitness gaps and build grit. Before we start … Announcing Our New

The most useful stuff I’ve discovered exploring the world and the internet this month. We’ll cover: Ideal running mileage; downsides of dopamine; an explosive podcast; five qualities that make people mentally tough for life; my favorite lower-body exercise; insane ways to die; etc. Notes: * The full version of

Don’t overlook the power of standing and walking. You’ll learn: How human movement changed; physical and psychological upsides of walking; the ideal number of hours to sit and steps to take; six powerful and sneaky ways to get more steps. Housekeeping: * If you’re new here, here’s

Correct posture can improve your rucking, walking, and lifting and fix the most common pain Americans face. You’ll learn: How to find the ideal posture, signs your ruck is too heavy, and more. Notes * Monday posts are always full accessible to everyone. * If you want full access to Wednesday

13 items to stay healthy while road tripping. You’ll learn: What I bring on the road to eat well, work out, stay safe, and be entertained (by one really ridiculous podcast). Housekeeping: * The full version of this post is for Members of 2%. * To become a Member and get

Eating well is as confusing as ever, thanks to online influencers and the nature of research. You’ll learn: why and how many online nutrition claims are wrong and a rule that will help you navigate the complicated world of food and health. Quick notes: * Want the full version of

Adam Bornstein is a nutrition advisor to stars like Arnold Schwarzenegger and LeBron James. His new book, You Can’t Screw This Up, unpacks why diets fail and teaches you lessons for a lifetime of smart nutrition. You’ll learn: Why extreme approaches to diet and exercise backfire, how learning

The July edition of Burn the Ships drops now. This tough weekly workout will improve your performance and help you not break Rule 2. Do the workout every Friday. Why it matters: Doing one challenging workout a week has physical and mental upsides. And doing it on Friday (or over

Strength, power, and athleticism are nothing without the cardio to sustain it—and UFC legend Nate Diaz serves as proof. You’ll learn: How Nate’s unique approach to training turned him into the fittest fighter in the UFC and how you can use his idea of “fight test” to

The University of South Carolina Football team has become one of the fittest teams in the game by leveraging the physical skills humans evolved to have. You’ll learn: Four movements your exercise should include to improve your performance, resilience, health, and longevity. Catch up quick * Last week we covered:

Shoulder discomfort is common among new ruckers. A simple exercise solves the problem. You’ll learn: Three variations of the best exercise for relieving all sorts of shoulder pains and how to fix shoulder discomfort mid-ruck. Quick housekeeping: * This week I started having great conversations with Founding Members. We’re

Flip-flop sandals can lead to lower body pain, injury, and altered running, rucking, and lifting mechanics. You’ll learn: How often you should wear flip flops, better alternatives, and how to strengthen your feet to perform better and avoid lower body injuries. Updates: * If you’re new here, 2% is

I spent last week at MTNTOUGH’s facility in Bozeman, Montana, learning from that crew and others. Here are seven takeaways. You’ll learn: Why less gym equipment can be better, a couple killer workout tips, info on the healthiest meat on the planet, and more. Quick housekeeping: * ICYMI, the

Happy Friday. Today we’re doing AMA a bit differently. Instead of researching each question and then writing out answers, I decided to research, take a few notes, then answer each question more off the cuff over audio. I.e., this is more like a mini-podcast than a written post.

We’ve all guessed that our fitness band’s calorie count is probably off. But it’s shocking just how wrong many calorie burn estimations are. You’ll learn: A more useful way to use calorie burn data, a better metric for measuring workout intensity, and why exercise isn’t

Your activity band is wrong. But some are more wrong than others. Why this matters: Moving enough each day is critical to health and longevity. Here’s how to counter bad data so you’re active enough. Quick housekeeping * Ask and you shall receive: The 2% gear store is live.

This new series covers the most useful stuff I’ve discovered exploring the world and the internet this month. Why it matters: You’ll learn about a critical longevity test, the truth about artificial sweeteners and saturated fat, the downsides of too much muscle, and a couple of dumb observations.

The science of carrying kids reveals that carrying lighter weights is the most essential fitness hack you’re not doing. Why it matters: This information will make your workouts smarter, not harder; prevent and relieve back pain; and much more. Quick housekeeping: * To fully access to this post and its

Carrying children is one of the original forms of rucking. It changed our species and still benefits us and kids today. Why it matters: Carrying children played a vital role in human evolution, development, and fitness. Even if you don’t have a kid, you can learn something from it.

We’re introducing a new series for Members. It’s called Gear Not Stuff. It features the best gear I’ve used in different scenarios. Why it matters: Having the right gear and knowing how to use it helps you live better and not break Rule 2. Quick housekeeping … * Full

Even healthy diets can lack some vitamins and minerals. But knowing your status is complicated, and getting more isn’t so straightforward. Why it matters: Micronutrient deficiencies can lead to many physical and mental health issues. This guide will help you get the right amount the right way. Quick reminders:

Not getting enough vitamins and minerals is a common and growing problem in the U.S. and other developed countries. Why it matters: Micronutrient deficiencies are overlooked, and they can hinder your health, sanity, and performance. They’re associated with everything from obesity and heart disease to fatigue, depression, and

We’re introducing a new series for Members. It’s called Burn the Ships. It features a tough weekly workout that will improve your performance and help you not break Rule 2. We’ll do the workout every Friday. Why it matters: Doing one tough workout a week has physical

Many of you will head into the mountains this summer. We spoke with a wilderness survival savant to help you stay safe. Why it matters: These four simple guidelines will help you follow the 2% motto: Have fun, don’t die. Important housekeeping * Today is the final day where all

We’re diving into the surprising and important story behind how and why the CrossFit Memorial Day Murph Challenge workout became a cultural force. Why it matters: Knowing how the workout evolved will make you want to find and do your own Murph Challenge. Quick housekeeping: * God bless America. Be

New research shows changing your phone to grayscale makes your phone less interesting. Why it matters: Boring screens get used less. Quick updates: * I appeared on Mike Rowe’s podcast. He’s hilarious, and his voice sounds like it was created in a lab to broadcast to the masses. We

SummerStrong brings together some of the top minds in fitness and performance—and we were there for it. Why it matters: These 10 pieces of advice can help you train and live better. First, some housekeeping: * Remember that 2% is my misogi to change the landscape of health journalism. Here’

New studies on female athletes are opening up a world of performance advice. Why it matters: Sports research has ignored female athletes for decades, but studying women has recently led to breakthroughs for everyone. Quick updates before we dive in: * The online comments section of 2% has been killer. The

In our inaugural Q&A, we’re covering weighted sleds and the downsides of the optimization craze. Why it matters: Question one investigates the upsides and downsides of a popular new(ish) fitness practice. Question two can help you find a more efficient (and saner) way to improve your

We’re overthinking sports nutrition and it might be creating more problems than it solves. Why it matters: Following these guidelines will help you hit your performance goals faster. Quick housekeeping: * Founding Members, look for an email on 6/1 regarding your founding member benefits and 2% swag. Thanks! * Want

How to do more pullups—or nail your first. Why it matters: Pullups are a uniquely good exercise for health, performance, and longevity. Being able to do just one pullup (or working towards your first!) offsets many of the problems brought on by our modern environment. Catch up quick: * I’

For Mother’s Day, I’m (re) sharing a story I wrote in 2017 about my mom, a righteous badass. We can all learn a lot from her. About hard work and persistence. But also about how quitting can paradoxically get us ahead. And how this ride we call life

Sleep advice is rife with misinformation because we all sleep differently—evolution programmed us that way. We dug through the science and spoke to researchers to determine the best sleep tips. Why it matters: Improving poor sleep is magic for your health and performance. Monday we explored 6 Big Sleep

Sleep is tainted with misinformation, and it’s driving up sleep anxiety. We dove into deep research on sleep and discovered the surprising truth about six common myths. Why it matters: Evolution programmed us to all sleep differently (it was a survival mechanism). Understanding the nuances of sleep can help

I recently learned from 22 of the world’s brightest minds in health, fitness, mindset, community, warfare, adventure, and more. Why it matters: These 11 ideas will help you meet goals faster, improve your habits and happiness, breathe and age better, and more. This email concludes the first week of

A scholar read 400+ diet books going back to the 1860s. She discovered the real reason why diets become popular—and ultimately fail. Why It Matters: Understanding the stories popular diets tell can help you use a diet’s best parts, ignore its worst parts, and reach long-term goals. Five

The 2% newsletter is expanding to make you better, and I need your support. Why it matters: You’ll start receiving more practical and actionable information that measurably improves your health, fitness, and life—delivered in new and more convenient ways. I’ve spent the last 15 years traveling, researching,

It's quick, tough, and beneficial for anyone.

It's the original superfood.

Four ancient lessons on the upsides of challenge.

Many morning routines are a distraction. Here's how to make your routine work for you—and not the other way around

Creativity can be built

Biology says one thing, psychology says another

Why and how you should burn the ships

Pondering this topic is hard—but it can improve long-term happiness

Tell me about your most epic adventure

There's a better, saner way than ice baths

Our fitness changed for the worst once we adopted gym culture. Here's how we can take it back.

It's the healthiest activity you can do

Hint: It's not 10,000, but the answer depends on what your goal is

These methods can add up to 800 extra calories burned per day

It's the best way to improve your health for the long-haul

Why grit isn't always good.

Leverage unfocused mode to see psychological benefits.

How to escape the noise.

Last week we covered why boredom can be a good thing. Read it here. As a reminder, boredom is an ancient cue that tells us to do something else. In our past, that something else was often productive. We’d hunt, gather, mend our shelters, make tools, etc. Today we

Better advice than "use your phone less."

You can and should eat it year round.

Understanding how research goes wrong can help you make smarter food choices.

What fasting can and can't do for you.

These stats will change how you exercise.

It can help you find the perfect weight.

Four reasons why rucking is the best exercise for women.

6 reasons why rucking works.

Misogi can help you realize that.

And how to do it better.

Follow them or die.

Doing this quickly increased my health and fitness.