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People tend to be less active in winter because of cold temperatures—and that hurts our fitness and metabolic and mental health.

But the problem isn’t the cold. The problem is gear. We often don’t know the right outdoor exercise apparel and how to layer it as a system to stay warm and dry.

This episode covers seven rules of exercising outdoors this winter and teaches you how to build the perfect system to stay warm.

Michael also reveals his seven favorite pieces of cold-weather exercise gear.

The result: You’ll exercise outside more this winter, which will help you stay healthy and fit, avoid winter blues and weight gain, and even sleep better.