The Ultimate Human with Gary Brecka
148. Better Than Cardio? How Weighted Vests Hack Your Fitness Biology
13 Mar 2025
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 The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The Content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
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. Studies have shown that 100% of individuals who use a weighted vest during physical activity experienced improvements in... Welcome back to the Ultimate Human Podcast.
I'm your host, Gary Brekka, 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, 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. And 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 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. 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 rocking or walking, can lead to an increase in peak running speed, a 20% increase in leg stiffness, days of training. Now, you might think these numbers are small, but the long-term benefits of rucking with a weighted vest are significant.
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