I’ve been thinking about longevity + rucking A LOT lately. In fact, it seems that much of the world/media has been thinking the same way.

Do a search (or even a ChatGPT query) on longevity exercises, and you’re bound to find lots of interesting, scientifically relevant information about the power of walking with a weighted pack or vest. That’s why for this issue, I’ve decided to double down on longevity-focused exercises that we can all do together. Enjoy!

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As I’ve mentioned previously, a HUGE part of my fitness and longevity (and daily) routines is incorporating a diet that supports everything I do. And, while I do not use HUEL as a meal replacer in the strictest sense, I do drink a HUEL smoothy every morning, loaded with frozen berries, cacao powder, cinnamon, and a few other wholesome goodies. Not only does this give me a boost, but it covers ALL of my nutritional bases in one fell swoop. That’s why HUEL is one of my favorite partners for this newsletter.

You’re doing breakfast wrong

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Toast? Too light. Cereal? Mostly sugar. Skipping it altogether? Not ideal.

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Find your fuel

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Motivation

The Ruck Habit: Your Daily Investment in a Longer Life

Establishing a consistent exercise habit is one of the most powerful investments you can make in your long-term health—and rucking is one of the simplest, most effective ways to do it. Whether you use a weighted backpack or a ruck vest, integrating rucking into your daily routine can strengthen your heart, build functional muscle, and boost your mental well-being.

One of the easiest ways to make it stick? Habit stacking—the practice of attaching a new habit to an existing one. Instead of telling yourself you’ll ruck “later” (and then forgetting by the time you grab your keys), try storing your ruck by the front door. That small visual cue turns everyday errands or dog walks into an opportunity for movement and strength.

My wife and I do this—and now the only debate is who gets the fancy rucksack and who’s stuck with the bulky vest.

The key isn’t crushing long-distance rucks every day—it’s consistency. A short, daily ruck beats a once-a-week sufferfest. Longevity isn’t built on heroic effort. It’s built on small, sustainable choices that become part of who you are.

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Exercises for Everyone

30-Minute Ruck Workout to Build Strength & Endurance

This full-body routine is designed to maximize the benefits of rucking, engaging multiple muscle groups and enhancing cardiovascular fitness. And…best of all, this one is easy to fit into just about any “life” routine as it takes less than 30 minutes to complete.

Warm-Up (5 Minutes):

• Dynamic Stretching: Perform arm circles, leg swings, and torso twists to prepare your muscles.

• Light Ruck: Walk at a moderate pace with your rucksack (start with 10-20 pounds, adjusting based on fitness level) to increase blood flow.

Main Workout (20 Minutes):

• Brisk Ruck (10 Minutes):

  Walk at a fast pace, maintaining good posture with shoulders back and core engaged.

  If possible, choose a route with varied terrain to engage different muscle groups.

• Strength Intervals (10 Minutes):

  1. Ruck Squats (3 sets of 12 reps): Stand with feet shoulder-width apart, holding the rucksack against your chest. Lower into a squat, keeping knees behind toes, then rise back up.

  2. Ruck Push-Ups (3 sets of 10 reps): Place the rucksack on your back and assume a push-up position. Lower your chest to the ground and push back up, maintaining a straight line from head to heels.

  3. Walking Lunges (3 sets of 12 reps per leg): With the rucksack on your back, step forward into a lunge, lowering the back knee toward the ground. Push off the front foot to return to standing, then alternate legs.

  4. Overhead Ruck Press (3 sets of 10 reps): Stand upright, holding the rucksack at shoulder height. Press it overhead until arms are fully extended, then lower back to shoulders.

Cool Down (5 Minutes): Static Stretching: Focus on the legs, shoulders, and back to promote flexibility and aid recovery.

Tips for Success:

• Progress Gradually: Start with a lighter rucksack and increase weight as your strength improves.

• Maintain Proper Form: Ensure correct posture during exercises to prevent injury.

• Stay Hydrated: Drink water before, during, and after your workout.

Incorporating this full-body rucking workout into your fitness routine can lead to significant improvements in strength and endurance. By engaging multiple muscle groups and combining cardiovascular exercise with resistance training, rucking provides a time-efficient and effective way to enhance overall fitness.

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Advanced Exercises

Ruck Stronger, Live Longer: Advanced Full-Body Routine

Elevate your fitness regimen with this advanced rucking workout, meticulously designed to target key muscle groups essential for longevity. By integrating increased weight, varied terrains, and compound movements, this routine enhances strength, endurance, and functional fitness.

Warm-Up (5 Minutes):

• Dynamic Stretching: Perform arm circles, leg swings, and torso twists to prepare muscles and joints.

• Light Ruck: Begin with a moderate pace, carrying a rucksack loaded with 20-30% of your body weight, adjusting as needed.

Main Workout (30 Minutes):

• Incline Rucking (15 Minutes): Select a hilly or inclined route to intensify cardiovascular effort and engage lower body muscles. Maintain a brisk pace, focusing on posture and controlled breathing.

• Strength Intervals (15 Minutes):

  1. Ruck Lunges (3 sets of 15 reps per leg): With the rucksack on your back, step forward into a deep lunge, ensuring the front knee aligns over the ankle. Alternate legs, emphasizing balance and core stability.

  2. Ruck Push-Ups with Elevated Feet (3 sets of 12 reps): Position feet on a stable surface (e.g., bench) with the rucksack secured on your back. Perform push-ups, maintaining a straight body line to increase upper body and core engagement.

  3. Ruck Deadlifts (3 sets of 15 reps): Stand with feet hip-width apart, holding the rucksack by its top handle(s). Hinge at the hips, lowering the ruck toward the ground while keeping the back straight, then return to standing, activating glutes and hamstrings.

Cool Down (5 Minutes): Static Stretching: Focus on the hamstrings, quadriceps, chest, and shoulders to promote flexibility and aid recovery.

Tips for Success:

• Progressive Overload: Gradually increase rucksack weight or workout intensity to continue challenging your body.

• Monitor Recovery: Ensure adequate rest and nutrition to support muscle repair and growth.

• Form Focus: Prioritize proper technique to maximize benefits and prevent injuries.

Incorporating this advanced rucking workout into your routine targets critical muscle groups, enhancing functional strength and endurance. Regular practice contributes to improved mobility, balance, and overall physical resilience, supporting a healthier, longer life.

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