*Member Episode* (get full access by becoming a Member at TWOPCT.com).

Today, Michael breaks down five simple health rules you may have heard.

• Don't eat after 7 pm.
• Don't do burpees.
• Don't drink alcohol.
• Don't eat ultra-processed food.
• Don't eat added sugar or seed oils.

Rules like this often work and can improve our health, nutrition, or exercise routine—but not for the reasons we think.

We'll explain the benefits of each rule and then dive into the nuance of why each one "works."

The result: You'll arm yourself with smarter tactics so you can get the results you want with more freedom.

Get full access to his episode and all our great 2% material at TWOPCT.com.

Today's episode of 2% with Michael Easter covers the benefits of exploration.

We explore less today. But humans are built for exploration—we're the greatest explorers in the animal kingdom.

Exploration is one of the best things you can do to live in the present, learn new things, experience awe, and more. We'll cover the benefits of exploration and five ways you can explore more right now to live better.

Want access to all our emails and audio podcasts? Become a member at TWOPCT.com

*Member Episode* This month's Gear Not Stuff covers rucking gear. You'll get a list of gear I'll be using for a 50-Mile ruck and why—from the ruck to the shoes, food, and accessories.

To access the full episode and get the full gear list, go to TWOPCT.com and become a Member. Members save more time and money than the monthly cost of 2%.

*Member Episode* We're diving into the complicated world of exercise and weight loss. New science suggests exercise doesn't help you lose weight. It turns out that isn't true—so long as you use the right tactics.

You'll learn five new ways to think about exercise and use it to lose fat. These laws can help you make smarter decisions and save you time and effort—all while improving your health.

To listen to the full episode, go to TWOPCT.com and become a Member of 2%.

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.

Thanks for listening. Become a Member at TWOPCT.com.

*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. 

Become a Member at TWOPCT.com 

*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.