148. Better Than Cardio? How Weighted Vests Hack Your Fitness Biology

Did you know that the simple act of carrying weight could be the fitness hack that could elevate your strength, brain function, metabolism, and longevity? Rucking, the practice of walking with weighted resistance, is far more than just “walking with weight.” This centuries-old training method is backed by compelling scientific research showing significant improvements in both your physical and mental health long-term. Ask yourself: what if the solution to better strength, cardio, brain function, and metabolic health isn’t more complex workouts, but simply adding strategic resistance to movements you’re already doing? Join the Ultimate Human VIP community and gain exclusive access to Gary Brecka's proven wellness protocols today!: https://bit.ly/4ai0Xwg Thank you to our partners: H2TABS - USE CODE “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg BODYHEALTH - USE CODE “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV BAJA GOLD - USE CODE "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa EIGHT SLEEP - SAVE $350 ON THE POD 4 ULTRA WITH CODE “GARY”: https://bit.ly/3WkLd6E STRENGTH TRAINING EQUIPMENT - THE ULTIMATE HUMAN: https://bit.ly/3zYwtSl COLD LIFE - THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp WHOOP - GET 1 FREE MONTH WHEN YOU JOIN!: https://bit.ly/3VQ0nzW MASA CHIPS - GET 20% OFF YOUR FIRST ORDER: https://bit.ly/40LVY4y VANDY - USE CODE “ULTIMATE20” FOR 20% OFF: https://bit.ly/49Qr7WE PARKER PASTURES - PREMIUM GRASS-FED MEATS: https://bit.ly/4hHcbhc AION - USE CODE “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD HAPBEE - FEEL BETTER & PERFORM AT YOUR BEST: https://bit.ly/4a6glfo CARAWAY - USE CODE “ULTIMATE” FOR 10% OFF: https://bit.ly/3Q1VmkC Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka: Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X.com: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps: 00:00 Intro 01:22 What is Rucking? 02:51 Long-Term Benefits of Wearing a Weighted Vest 03:28 Physical Benefits of Rucking with a Weighted Vest 05:28 Mental Benefits of Rucking with a Weighted Vest 06:25 Impact of Rucking on Metabolic Health 07:25 Aion Weighted Vests 08:20 Incorporating Rucking into Your Exercise Routines Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions. Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature. Learn more about your ad choices. Visit megaphone.fm/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Gary Brecka?

  Today, we're going to break down the benefits of rucking, dive deep into how a weighted vest can supercharge your workouts, and explore the science behind why this is a game changer for your health and your performance. Whether you're a busy professional trying to juggle work and fitness, a parent looking for a simple way to get in shape, this workout is for you. As we age, we lose muscle mass and our balance declines. But using a weighted vest during physical activity can help slow down or even reverse some of that decline. So the good news is that wearing a weighted vest while walking or rucking has been shown to help maintain bone density and even slow down the process of bone resorption. This means that adding weight to your walk isn't just about strengthening your legs or burning more calories. It's also about keeping your bones strong and resilient over time.

• 0:42Gary Brecka?

  Studies have shown that 100% of individuals who use a weighted vest during physical activity experienced improvements in

• 1:00Gary Brecka?

  Welcome back to the Ultimate Human Podcast. I'm your host, Gary Brecka, and today we're talking about one of my favorite fitness tools that's been around for centuries, but it's gaining more and more attention in the fitness world for its incredible benefits. I'm talking about rucking and specifically how adding weight, a weighted vest, to your routine can completely change your approach to training and help unlock your physical potential. I know what many of you are probably thinking. Isn't rucking just walking around with weight? And you're right, but rucking is far more than just a simple workout. It's a science-backed, full-body training tool that can significantly boost your strength, improve your cardiovascular health, increase your bone density, and even sharpen your mental resilience. Today, we're going to break down the benefits of rucking, dive deep into how a weighted vest can supercharge your workouts,

• 1:45Gary Brecka?

  and explore the science behind why this is a game changer for your health and your performance. Before we get into the science, let's make one thing clear. Rucking isn't just for military personnel or elite athletes. It's for everyone and anyone. Whether you're a busy professional trying to juggle work and fitness, a parent looking for a simple way to get in shape, or someone trying to enhance their overall health without spending hours in the gym, this workout is for you. Here's the best part. All you need is a weighted vest and the willingness to put in the work. You can take the workouts you're already doing and get more out of doing the same workout. When I first started incorporating a weighted vest into my workouts, the impact was immediate. I noticed improvements in my stamina, my energy levels, and my strength almost overnight. But don't just take my word for it.

• 2:30Gary Brecka?

  Let's look at the science. Adding weight to your walk doesn't just make it harder, it makes it smarter. Research actually shows that wearing a weighted vest during exercise like rucking or walking can lead to an increase in peak running speed, a 20% increase in leg stiffness, and a 40% improvement in oxygen efficiency after just five days of training. Now, you might think these numbers are small, but the long-term benefits of rucking with a weighted vest are significant. You're not just working harder, you're training smarter. These small improvements add up over time, giving you sustained performance gains without risking joint stress or even burnout. Here's where it gets really interesting. For athletes, this can be a game changer, because it's not just about improving sprint time, it's also about increasing endurance.

• 3:14Gary Brecka?

  So whether you're sprinting, cycling, or you just want to improve your stamina, adding weight to your body while walking or rucking increases the energy expenditure required for each movement, and this leads to more efficient calorie burn and improved overall performance. Now, let's talk about some of the physical benefits of rucking with a weighted vest that go beyond just improving your cardiovascular fitness. As we age, we lose muscle mass and our balance declines. This is called sarcopenia, but using a weighted vest during physical activity can help slow down or even reverse some of that decline. Moms that have been carrying their babies around in slings, you guys are doing this already. And studies have shown that 100% of individuals who use a weighted vest during physical activity experienced improvements in strength and endurance.

• 3:58Gary Brecka?

  That's compared to just 48% of older adults who didn't use a vest. Adding a weighted vest to your routine helps you keep your muscles strong, your posture aligned, and it also improves your balance, which is critical for avoiding falls as we get older. I actually wear this thing all day, every day, and I don't even notice that I have it on. I get compliments that it's just a vest, and nobody even realizes that there's 10 or 12 pounds in here. For women, especially maintaining bone density is critical to long-term health. Osteoporosis is a common issue as we age, and it makes bones more fragile, increasing the risk of fractures and frailty. So the good news is that wearing a weighted vest while walking or rucking has been shown to help maintain bone density and even slow down the process of bone resorption.

• 4:40Gary Brecka?

  In fact, research shows that women who ruck with a weighted vest can reduce bone resorption by up to 19%. This means that adding weight to your walk isn't just about strengthening your legs or burning more calories, which it is. It's also about keeping your bones strong and resilient over time. Why not take the workouts that you're already doing, add weight, and just get more for the same benefit? But the benefits of rucking go beyond just physical health. There's also a significant impact on your mental well-being. Exercise in general, as everyone knows, is great for your brain, but rucking with a weighted vest takes it up a step further. The act of carrying weight forces you to engage more muscles. It requires a higher level of coordination and balance.

• 5:23Gary Brecka?

  This increases the brain's demand for oxygen, which enhances cognitive function and mental clarity. Studies have actually shown that regular physical activity, like rucking, improves our memory, reduces anxiety, and boosts overall mental well-being. Rucking is a simple, low-impact way to reduce stress. The act of being outdoors, if you've seen any of my videos, one of my favorite things to do is just put a weighted vest on and go for a walk in the Colorado mountains. My wife and I spend the summers out there. It's nice and cool. We're at altitude around 10,500 feet. And more than any of the expensive equipment that I have in my condo in Miami, I like just putting on a weighted vest and going for a walk in the woods. The act of being outdoors, moving your body, and carrying weight has shown to help reduce cortisol levels.

• 6:08Gary Brecka?

  I've experienced that myself, and elevate endorphins, the body's natural mood boosters. You really want a good antidepressant? Put a weighted vest on and go for a walk in the woods. Pair that with deep, mindful breathing, and you've got a workout that not only strengthens your body, but also helps clear your mind. Let's dive into a topic that I know is on many of your minds: metabolic Weight loss, fat burning, and improving metabolic efficiency are goals for most of us. Whether you're training for an athletic performance or you're aiming for just a healthier lifestyle, research conclusively shows that wearing a weighted vest can boost your metabolism, leading to increased caloric burn and enhanced fat loss. This is especially true for individuals with obesity or metabolic disorders.

• 6:52Gary Brecka?

  One study found that individuals who used a weighted vest during workouts burned five times more fat compared to those who didn't. I will link that study below. This means that by adding a manageable load, a few pounds for women, a few more pounds for men, you can significantly enhance the fat burning effects of your exercise routine, improve your insulin sensitivity, and even combat metabolic disorders like type 2 diabetes. I don't mean you can cure them with a weighted vest, but we can do everything that we can to make our bodies more insulin sensitive and reduce the amount of fat that we're carrying. Now that we know the science behind rucking and weighted vests, let me share one brand that I trust and I use every day of my daily life. It's called Ion Gear, A-I-O-N.

• 7:34Gary Brecka?

  These vests are designed for comfort, durability, and maximum performance. The one I'm wearing, I just wear around wherever I go. I have a tighter one that I wear when I exercise. Ion vests are the go-to choice for professional athletes, with teams like the Denver Nuggets, Philadelphia Eagles, and Ohio State Wrestling using them to build strength, enhance performance, and even prevent injuries. The Ion Vest uses something called Dynamic Resistance Technology, which provides a more comfortable and effective resistance than other vests on the market. Unlike traditional vests that put strain on your back and your neck and your shoulders, Ion vests distribute the weight evenly, and it makes it easier to maintain proper posture and get the most out of your workout. So whether you're rucking, hiking, or you're doing some resistance training, Ion vests

• 8:17Gary Brecka?

  are the best choice for anyone that's looking to level up their fitness routine. Now that you understand the incredible benefits of rucking and wearing a weighted vest, which is one of my favorite go-to workouts, let's talk about how you can start incorporating it into your routine. Like all exercise routines, just start slow. If you're new to rucking or weight training, just start with a light load, five to seven pounds max for women, and seven to 12 pounds for men. Gradually increase the weight as you build strength and endurance. You can focus on your form. Proper form is crucial when you're wearing a weighted vest or doing any kind of activity. So keep your posture upright, engage your core and maintain a steady pace to get the maximum benefit while you're avoiding injury. And you can even track your progress. Keep a log of your time, distance and the weight.

• 9:00Gary Brecka?

  Gradually increase the weight over time, increase your duration of your rucks and push your body to improve your stamina. It's great for your VO2 max as well. If you're like me and you're incorporating rucking into your weekly routine, aim for two to three rucks a week to start. This frequency will help you see the benefits without overloading your body. Once you're comfortable, you can increase the frequency and the duration. I like to add variety. Change up your terrain to make your rucking sessions more challenging. I like being in the woods, but try taking your vest to hills or trails or to stairs and start engaging different muscle groups and keep things fresh. Pair rucking with mindfulness. Rucking is a great opportunity to clear your mind. Focus on your breathing, the rhythm of your steps and the sound of nature around you. This isn't just physical exercise.

• 9:44Gary Brecka?

  It's really therapy for your mind too. Whether you're an elite athlete or you're someone just looking to improve your overall health, rucking with a weighted vest is a powerful, science-backed tool for achieving your fitness goals. It builds strength, it enhances endurance, it boosts your metabolism and improves mental clarity, all while protecting your bones, your muscles and your joints. So what are you waiting for? Grab a weighted vest, start rucking, watch your body and mind transform. The science is clear. Weighted vests are the key to unlocking your full physical and mental potential. Thanks for tuning into this Ultimate Human Podcast. If you're ready to take your fitness to the next level, check out Ion Gear's weighted vest and get started today. Remember, strength starts with the basics and that's just science.