Post Summary
It’s the fourth Friday of the month—so it’s time for our AMA.
We’re answering the following questions from Two Percent readers:
What’s your opinion on the health effects of drinking, and if I’m drinking too much, how do I stop?
How can I get really fit in one year?
Housekeeping
Full access to this post is for Members of Two Percent.
Become a Member below and get full access to all of our past and future Member posts and their audio and video versions.
Or follow this link for seven free days of Two Percent. We partnered with Substack to give you a free weeklong Membership through the app.
Thanks to our partners, who make the best products in their categories.
Maui Nui Venison: Provider of the world’s healthiest meat (the research, linked here, is wild). My go-to: Organ blend 90-10 and pepper venison jerky sticks.
GOREWEAR: Maker of cutting-edge, science-backed endurance apparel that performs no matter what nature throws at you. Their gear has the official “Have Fun, Don’t Die” seal of approval. Check out the Concurve Jacket.
Momentous Nutrition: The company that made me feel good about supplements again. My picks: Essential Plant Protein + Multivitamin.
Use discount code EASTER for Maui Nui and Momentous, and EASTER30 for 30% off at GOREWEAR.
Audio/podcast version
Why each question matters
The alcohol question:
The debate over the health effects of alcohol is hotter than ever.
Many health influencers now say we should have a zero-tolerance policy with alcohol, meaning any amount of alcohol is always bad and not good for our health.
I disagree (and I don’t even drink!).
I think some amount of alcohol can actually be health-promoting—but the amount of alcohol we drink, and the context we drink it in is what determines whether it’s healthy or not.
We’ll also explain how to think about not drinking if you think you drink too much.
The current medical literature describes substance abuse as a “brain disease.” But I think that’s wrong. Instead, I think it’s a signal that needs to be unpacked (which is a more hopeful message). Learn more about this in Scarcity Brain (it has big implications for all kinds of bad habits).
The getting fit in a year question:
I’ll do you one better: I’ll explain how to get fit in six months.
If you’re currently sedentary, getting fit is one of the best things you can do for health and longevity.
But people new to fitness often go about it wrong.
I’ll explain a six month action plan that’ll get you fit. Really fit. I’ve seen it work on many people. (Note: This answer is geared to someone who wants to get really fit. My answer would change if someone asked me about becoming generally more active for health).
I’ve included a short template below for how to approach getting really fit in six months.
Resources, citations, links, and transcript
Alcohol question:
Examine explained the vague definition of “moderate drinking.” It’s a helpful guide. They wrote:
“‘Moderate’ drinking in the literature is dependent on gender and not ultimately defined, but an upper limit can be placed at 9 units per week for women and 12-14 units a week for men, with no single event exceeding 4 units.A unit is typically 12 oz (355 mL) of 5% beer, 5 oz (150 mL) 12.5% wine, or 0.85 oz (25 mL) of drinks with a higher (40%) alcohol content.”
A wise take on drinking: “I think the observational data steered us wrong for so long because moderate drinking is a marker for the ability to be moderate.”
For a deep dive on the new science of addiction—and why outcomes are far more hopeful than we think—read my recent book Scarcity Brain.
The CDC on the benefits of being social.
A Two Percent post on the benefits of gathering and social connection, which often happens in bars and pubs.
Six-month fitness plan question:
A review of block training.
Six-month fitness template
Here’s a rough guide for getting really fit in six months.
