The Benefits of Rucking and How to Optimize Your Nutrition for Performance!

You can build more muscle and burn 3x the calories just by changing how you walk. This simple low-impact exercise, rucking, is one of the best ways to improve bone density and overall health without the joint pain of running. In episode 853 of the Savage Perspective Podcast, host Robert Sikes talks with dietitian and rucking expert Kayla Girgen about how to get started with rucking, the best gear to use, and how to avoid common mistakes. They also dive deep into nutrition, explaining how using a continuous glucose monitor (CGM) can reveal the best foods for your body, why a slow-carb diet might be better than keto for some, and simple tricks to manage your blood sugar for steady energy all day.

Want to learn the system to build muscle and optimize your own nutrition? Join Robert’s FREE Bodybuilding Masterclass to get the tools you need to build your best body. Sign up here: https://www.ketobodybuilding.com/registration-2

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Subscribe to the podcast: https://open.spotify.com/show/42cjJssghqD01bdWBxRYEg?si=1XYKmPXmR4eKw2O9gGCEuQ

Chapters:

0:00 - The Ultimate Guide to Rucking & Bio-Hacking Your Nutrition 

3:12 - How a Fitness Expert Discovered Rucking 

3:37 - The Military Origins and Mental Benefits of Rucking 

4:24 - Why Rucking is The Best Exercise for Longevity 

5:28 - The #1 Mistake Beginners Make When Rucking 

7:20 - How Much Weight Should You Start Rucking With? 

8:25 - Is There a Maximum Safe Weight for Rucking? (Military Study) 

9:52 - What Is The Best Gear for Rucking? (GoRuck Review) 

11:57 - Rucking vs. Walking: What The Data Says About Calorie Burn 

13:20 - The Most Important Piece of Rucking Gear You're Ignoring 

16:21 - Should You Stop Lifting if You Start Rucking? 

18:55 - The Biggest Downside to Rucking 

20:33 - A Dietitian's Journey: From Pharmacy to Functional Nutrition 

25:14 - The "Slow Carb" Diet: A Dietitian's Simple Framework for Fat Loss 

28:02 - Why Modern Society Has a Broken Relationship With Food 

33:29 - How to Use a CGM to Find Your Perfect Diet 

36:30 - Are CGMs a Waste of Time for Healthy People? 

40:09 - What is the Best Continuous Glucose Monitor (CGM)? 

42:21 - How to Lower Your Blood Sugar After a Meal (3 Simple Tricks) 

44:12 - The Dangers of "Flatlining" Your Blood Sugar 

47:00 - The Hidden Meaning Behind Your Blood Sugar Spikes 

48:44 - Should You Go Keto or Carnivore? 

50:51 - How to Eat Carbs Without Spiking Your Blood Sugar 

54:44 - Do You Really Need to Eat Fiber on a Low-Carb Diet? 

58:07 - The Psychological Trick to Sticking With Any Diet 

1:00:01 - A Mindset Shift to Optimize Your Health: Stop Asking "What Can I Get Away With?" 

1:04:53 - Where to Find Kayla Girgen & Her Book "RuckFit"