#12: How to Eat Healthy Without Going Broke | Dr. Nick Norwitz & George Kamel

What happens when you eat 8 cans of sardines everyday for 30 days? For one doctor, his omega-3 levels hit numbers usually only seen in dolphins, his body fat dropped below 7%, and a smell he couldn't shake put a strain on his relationship.

Host Michael Easter sits down with Dr. Nick Norwitz (Oxford PhD, Harvard MD) to break down the science of the sardine diet. Then, George Kamel (Ramsey Network, author of Breaking Free from Broke) explains how he went from $40K in debt eating only Lean Cuisines to a paid-off mortgage in his early 30s, as well as the best grocery store to shop at in 2026 for healthy food on a budget. Spoiler Alert: it’s Costco, and it’s 21% cheaper than Walmart and 40% cheaper than Whole Foods.

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 Will Mayo. Our theme music is by the Heater Manager.

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Chapters:

00:00:00 — Cold open

00:01:18 — Intro: Two of America's most overlooked foods (and stores)

00:03:00 — Nick Norwitz on the 1,000-sardine month

00:09:00 — The two surprises: the smell and the cold resistance

00:16:00 — Dolphin-level omega-3s

00:21:00 — Sardines as a food: nutrition, mercury, BPA, supplements vs. real fish

00:38:00 — Practical takeaways and the 3-foods desert island answer

00:43:00 — George Kamel on the Costco crown (21.4% cheaper than Walmart)

00:48:00 — Inside the Costco brain: Kirkland, returns, scarcity scavenger hunt

00:59:00 — How Costco actually makes money

01:03:00 — George's $40K-to-millionaire arc on Lean Cuisines

01:12:00 — Rapid-fire: tipping, credit cards, BNPL

01:19:30 — Why Costco is a metaphor for a free life

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