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 …

*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 e…

*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…

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 fitnes…

*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 wor…

*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 he…

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 arc…

*Member Episode* This month's Gear Not Stuff episode features five amazing books and what I’ve learned from them. These books changed my thinking on: Navigating the modern food system and what to eat. Staying healthy in this strange modern world. Expressing myself on the page through writing. Telling a better and more persuasive story and weaving i…

*2% Member Episode* — Today we're covering the impacts of back pain and a new study that found the best way to prevent and relieve back pain. Topics include: Wild stats on back pain and why back pain is the most common and debilitating pain. More than 80% of people experience it in their life. Why back pain creates downstream effects that can sever…

UFC 300 is this weekend. Fighters will lose up to 20 pounds in the five days before weigh-ins. Then they'll gain it all back in the 36 hours before the fight. We're covering the science of this extreme weight loss and the four lessons you can take from it. You'll learn: What to do when your weight changes day-to-day. The truth about low-carb diet r…

Michael reveals this month's Burn the Ships workout, the internet's most fun and effective monthly workout. You'll learn the science of how often you should do tough workouts, and we'll give the details on this month's workout, called Operation Tiger. It's designed to make you stronger in every way so you can do epic stuff outdoors. It'll help you:…

Michael explains an incredibly sensical and effective path to improvement. You'll learn: Why traditional goal setting fails anywhere from 80 to 95 percent of the time. A radical new way to think of improvement. It's not only easier, it's also more effective (and backed by decades of behavioral psychology). Tactics to use the method to improve your …

Michael explains how he's physically preparing for the GORUCK 50-mile rucking event in Normandy in June. You'll learn: Five big-picture training strategies for long rucks. How to implement those strategies. What a week of my training plan looks like. You may not be rucking 50 miles, but the information in this podcast can help you ruck any distance…

Michael talks about a 2-minute workout finisher he did to prepare for an expedition into some of the toughest mountains on earth. He's doing it again to prepare for a mountain run event and an 80k ruck in Normandy. The drill is brutal if you do it as instructed—but also brutally effective. You'll hate us as you do it but thank us when: Your rucking…

Michael covers an important new study that shows us three tacts to run farther, faster, with less effort. You'll learn. How not to run. Findings from a giant study investigating running form and technique. Common running advice the study debunked. The three tactics the study found work to help you run farther, faster, with less effort. Tips and dri…

Michael reveals important and surprising findings from the World Happiness Report—one of the world’s most extensive happiness studies—and what you can learn from them. He covers: Unexpected and nuanced findings on how being social impacts happiness. (It’s not as simple as “spend more time with others.”) How to leverage the once-a-month rule of help…

Michael explains what we can do to help the declining mental health rates, especially among teens. He covers: His recent appearance on Fox News to talk about the issue. Why teens are more susceptible to issues from smartphones and how adults are at risk of the same problems. Why the issue isn't as simple as "use your phone less." This one hits adul…

Michael gives a last call to join the 2% Screen Time Challenge and then reveals his 12 favorite smartphone apps. These applications cover a wide range—from fitness and nutrition to mindfulness and music and much more. They'll improve your ideas, nutrition, productivity, fitness, mindset, and many other important facets of your life. Get 'em. Improv…

Today's episode will help you get your time and attention back. We're introducing the 2% Screen Time Challenge in partnership with Clearspace. Sign up for the challenge at TWOPCT.com. You'll learn: Why we're doing the 2% Screen Time Challenge and how it works. (Bonus: The challenge winner gets a GORUCK ruck and 2% dad hat). Why Michael hasn't found…