#17: The Power of the Heat and Sauna | Ashley Paulson & Bill Gifford

When it gets hot, most of us hide indoors with the AC cranked, the workouts moved inside, and the thermostat parked at 72°F all summer long. But humans evolved in the heat, and the new science says we can still use it to get stronger, healthier, and (maybe most surprisingly) happier. In this episode, Michael Easter sits down with two of the best people in the world on the subject of heat. Ashley Paulson, the Badwater 135 course record holder (a 135 mile race through Death Valley), finished in 21 hours and 44 minutes, beating the old record by 2.5 hours. She shares what 120°F at 11 p.m. actually feels like and the mindset that lets her thrive in it. Then Bill Gifford, author of Hot Wired: How the Hidden Power of Heat Makes Us Stronger, talks about how your body adapts in 4 to 5 sessions of sauna treatment. Michael closes with a hydration playbook and the 1960s WHO research that nailed the perfect summer drink. 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. This episode was edited by Ryan Mulhern. Our theme music is by the Heater Manager. GET A FREE GUIDE TO EXAMPLES OF MISOGI. GO TO https://www.twopct.com AND ENTER YOUR EMAIL. I share similar insights around health and wellness here:https://substack.com/@michaeleasterhttps://instagram.com/michael_easter/https://linkedin.com/in/michael-easter-b208848/https://facebook.com/easter.michaelhttps://tiktok.com/@michael_easter6https://x.com/Michael_Easter Chapters:00:00 — Cold open: 11 p.m., 120°F, and the 40% depression stat00:54 — Welcome to 2% and what this episode is02:28 — Ashley Paulson and the Badwater 13504:41 — Starting a 135 mile race at 11 p.m. in 120°F05:13 — Breaking the course record by 2.5 hours06:34 — What running in 120°F actually feels like07:24 — How to heat-train (and why she trained in the sauna)11:11 — The all-liquid fuel plan (ketones, protein, 70 to 90g carbs an hour)13:36 — The pants confession16:31 — Cheating accusations and the camera that proved her record24:26 — Heat training advice for the rest of us28:50 — 100 miles on a treadmill in 12:4733:11 — Why you have to be willing to suck before you get great36:30 — Rapid fire: Alpha Flys, punk rock, and an ice table for dinner39:30 — Bill Gifford and *Hot Wired*40:25 — The Blister Boys in Tampere, Finland43:51 — The Las Vegas garage gym (and how heat adaptation works)47:25 — The 4 to 5 sessions that change your physiology48:44 — Hydration, thirst, and the 19 hour desert march study51:50 — The sauna study that cut depression by 40%54:01 — Dry sauna versus hot tub: there is no difference55:13 — The runner who used his car as a sauna56:32 — Why ice baths are mostly a fad59:17 — Stop drinking Gatorade Zero this summer