Michael explores the truth about a controversial new idea in fitness, called the "Constrained Energy Hypothesis." It states that we don't actually burn more calories a day when we exercise. But it has some pushback.

• This episode will help clear some recent confusion over whether exercise helps us burn more calories across a day.
• More research shows that exercise does indeed help you burn more calories, but you won't burn as many as you think.
• And if you want to lose weight through exercise, you'll have to do a lot of it.
• You'll learn just how many calories exercise really burns and how much you'll have to exercise to find an effect.

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*Member Episode* Michael covers this month's Burn the Ships workout. We drop a Burn the Ships workout on the first Friday of every month and all do it once a week for the entire month. You'll learn what the workout is and the physical and mental benefits of doing one tough workout a week.

Our workout this month is called "Don't Die." It builds the two skills you need to live and perform well now—and in a s**t-is-hitting-the-fan scenario.

To get full access to the workout, become a Member of 2% at TWOPCT.com.

*Member episode* The topic of caffeine, like all topics in the health world, is rife with all sorts of good and bad information. Today, Michael covers a new, sweeping review that investigated the most common claims around caffeine.

Michael will highlight nine of them that matter most. We'll cover:

• Whether coffee dehydrates you.
• If pregnant women should avoid caffeine.
• If you should wait 90 to 120 minutes to ingest caffeine after waking up to avoid an afternoon crash.
• Whether drinking coffee regularly lessens its effects on fitness performance.
• Whether caffeine burns fat and how much it takes.
• If caffeine can cause depression and anxiety.
• Whether caffeine can kill you.
• If there are people for who caffeine doesn't work (non-responders)
• If caffeine improves fitness, and what dose it takes.

To access the full episode, become a Member of 2% at TWOPCT.com.

Michael dives into the topic of what happens when you drink too much caffeine. We'll talk about:

• What happens when you quit caffeine.
• Why quitting caffeine could lead to weight loss, better sleep, more energy, and less anxiety and stress.
• The amount of caffeine the Mayo Clinic says can lead to problems. 
• How much caffeine the average American takes in and how much caffeine is in common drinks like coffee.
• How to find out if you're overdoing caffeine. 
• The two best methods to detox from caffeine. 

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*Member episode* In today's AMA, Michael explains his complicated and evolving thoughts on ice baths. You'll learn:

• A quick history of cold exposure for improving health, injury, and exercise recovery.
• Why I think ice baths/cold exposure is popular now (hint: it has little to do with health or recovery).
• What the research says about ice baths and exercise.
• What research says about ice baths and fat loss.
• What the research says about ice baths and physical and mental health.
• Why and how I changed my mind about ice baths.
• How I personally use cold exposure.
• Final thoughts on whether ice baths are a temporary trend or permanent fixture of the health world.

For full access to this podcast and to access all the great content on TWOPCT.com, please become a Member. Go to TWOPCT.com.

*Member Episode* Michael explains what he thinks about saunas and heat exposure. 

The research around heat exposure therapy is interesting ...but using a sauna can feel like one more thing on a laundry list of health practices we should all be "doing."

This episode explores how Michael thinks about heat exposure from an evolutionary perspective, his thoughts on saunas, and how he uses heat exposure in his life.

You'll walk away with a practical and powerful perspective on leveraging the power of the heat.

To access the full episode, become a Member of 2% at TWOPCT.com, the internet's best site for practical and powerful health information.

Michael reveals his thoughts on heat therapy—like saunas—after speaking with the world's leading heat-exposure researcher. You'll learn:

• Whether heat exposure therapy is worth it. (Hint: It depends on who you are).
• How heat therapy seems to offer some strong health benefits that mimic (but don't trump) exercise.
• Why heat therapy's impacts on fitness aren't as strong, but may be worthwhile for experimenters and elite athletes.
• How to figure out if heat therapy is worth it for you and the best way to do it.

To read all the graphs and data mentioned in the episode, go to TWOPCT.com.

Become a Member of 2% at TWOPCT.com to get full access to all of our episodes (Monday is always free, but only Members get full access to Wednesday and Friday posts).

*Member Post* This month's episode of The Expedition dives into a handful of important topics for your health, performance, and mindset. 

We're covering:

• A timely documentary I re-watched—I think it’s the best documentary ever made.
• Fascinating numbers on:
• How far Walmart workers walk during a shift.
• The number of steps that protects against the world’s top killer.
• How Gold Medal-winning Olympians balance intense training with relaxed training.
• The power of one additional hour of sleep.
• Data on being vegetarian.
• The dose of creatine per day that increased recovery.
• The three dirtiest supplements and how I think about supplements—a hotly debated topic.
• The benefits of basic foods and problems with “natural” foods.
• A great reading tool.
• A spectacular, long, cutting quote about taxes.
• An important parting question and a prolonged, grievance-laden rant from me related to the question.

To access the full episode, become a Member of 2% at TWOPCT.com. We're the best spot for practical, actionable information that can help you live better right now. 

*Member Episode* Today we're exploring fascinating and important findings about how sitting impacts health. You'll learn:

• Why inactivity is a source of pain and disease in Western people.
• Why some people are just as inactive as Westerners yet they avoid pain and disease.
• How changing how you rest can improve your health and performance, and also help you avoid pain.
• The origins of the “inactivity mismatch hypothesis” and three effective ways to improve how you rest to boost your health and performance.

To get full access to this episode and the best and most practical information on health, fitness, and living better, become a Member at TWOPCT.com. 

You'll save more time and money than the monthly cost.

We tend to think getting lost is a bad thing, but it has legitimate benefits for our mindset, health, and creativity. We're covering:

• Six powerful reasons why getting lost can be so great ...
• ... and three great ways to get lost and reap the benefits.

To learn more and read the referenced material, go to TWOPCT.com.

Want full access to our full archive of 2% material? Become a Member at TWOPCT.com.