I have a confession to make: for the last 35 years, I have indulged in bio-hacking. Though I have never touched a steroid, muscle-promoting pharmaceutical, or any form of synthetic, exogenous human growth hormone (HGH), I have tried every workout and nutrition supplement known to man. Why? I am obsessed with three things: optimizing human performance and extending my own health span and lifespan.

While outdoor physical fitness, like rucking, is one of the most important aspects of increased mental and physical health, it’s only via clean fuel that supports our bodies and minds, that we can continue to get outdoors and stay healthy. So, for this issue of Ruckr, the focus is on nutrition for longevity. Bon appetite!

Fitness & Health

Beyond Rucking: Dietary Habits for Longevity

Adopting a healthy eating pattern can significantly impact longevity and reduce the risk of various diseases. A Harvard study involving over 119,000 participants found that adhering to one of four healthy eating patterns – the Mediterranean diet, plant-based diet, traditional healthy diet, or Harvard's Alternate Healthy Eating Index – was associated with a 20% lower risk of premature death. Even a modest 25% improvement in diet quality could lead to substantial reductions in cardiovascular disease (6-13%), cancer (7-18%), neurodegenerative disease (7%), and respiratory disease (35-46%).

The key principles of these longevity-promoting diets include:

• Consuming more whole, minimally processed foods like fruits, vegetables, whole grains, nuts, and legumes

• Limiting ultra-processed foods, red meat, and added sugars (especially from sugary drinks)

• Incorporating fermented foods like kimchi, sauerkraut, and yogurt for probiotics and anti-aging benefits

• Focusing on plant-based protein sources and healthy fats

• Staying hydrated by drinking plenty of water daily

Additionally, consider incorporating the following supplements and superfoods to support healthy aging:

• Plant-based protein shakes and meal replacement shakes

• Antioxidant-rich superfoods like turmeric (curcumin)

• Gut health supplements like prebiotics and probiotics

• Functional mushrooms like reishi and cordyceps

• Adaptogens like ashwagandha and rhodiola

• Glutathione for cellular detoxification

• NAD (Nicotinamide Riboside) for cellular repair

• Coenzyme Q10 Phytosome for heart health

• Milk Thistle for liver support

• Alpha-lipoic Acid for blood sugar regulation

Remember, there is no "magic bullet" diet, but creating your own sustainable, enjoyable, and balanced eating pattern based on these principles can significantly contribute to healthy longevity.

Everyday Ruck

The importance of Pre-Ruck and Post-Ruck Nutrition and Hydration

I’ve written about this before, but it remains one of the most important aspects – one certainly worth reiterating – of longevity (lifespan + healthspan): pre and post-workout nutrition and hydration. Proper nutrition and hydration before and after your ruck are crucial for maximizing performance, promoting recovery, and supporting long-term health. Here’s how to fuel your body effectively for rucking:

Pre-Ruck Nutrition and Hydration

Before your ruck, it’s important to focus on a balanced meal or snack that provides sustained energy. Without this, you risk hitting the wall earlier or worse, totally losing energy, motivation, and even balance. About 1-3 hours before rucking, aim for a mix of complex carbohydrates, lean protein, and healthy fats. For example, a slice of whole-grain toast with almond butter and a banana is a great pre-ruck snack. Complex carbs provide steady energy, while protein and fats help maintain muscle function.

Hydration is equally important. Aim to drink at least 16-20 ounces of water 1-2 hours before your ruck. If you’re rucking in hot weather, you may need more fluids and even electrolytes (I’m a huge fan of LMNT) to prevent dehydration.

Post-Ruck Nutrition and Hydration

After your ruck, focus on replenishing the nutrients your body needs to recover. A meal with protein and carbohydrates within 30-60 minutes post-ruck helps repair muscles and restore glycogen levels. A smoothie made with protein powder, plain yogurt (no need for extra sugar here), berries, and spinach is an excellent post-ruck option. 

Though I don’t have a massive sweet tooth, I am a chocoholic. For my post-ruck snack, I typically make a chocolate pudding out of one serving of chocolate protein powder (I usually go with Orgain), 1.5 Tbsp of chia seeds, 1 Tbsp of cacao powder, and some water or almond milk. Mix these up before your ruck and you’ll have a delicious, satisfying protein and fiber-laden snack worth about 260 calories, 14 grams of carbs, 9 grams of healthy fats, and a whopping 27 grams of plant-based protein.

Hydration is critical after a workout, especially after sweating. Drink at least 20-24 ounces of water to replace lost fluids, and consider adding an electrolyte drink if your ruck is particularly intense or long.

By fueling properly before and after your ruck, you’ll enhance performance, speed recovery, and support your overall fitness. And…you’ll just feel better and less ravenous.

Advanced Ruck

Your Own Custom Longevity-boosting Rucking + Strength Training Workout!

For the last few months, we have been diligently working on an exciting feature of Ruckr: a totally custom workout builder, we’re developing to provide everyone with a step-by-step, day-by-day workout planner based on age, gender, individual goals, and equipment. As we continue to develop this amazing service, we’re looking for 5 people to test the workouts. 

If you’re interested in a totally free, custom workout, please fill out this simple form. We will select 5 people at random to send a custom workout to. As we continue to develop this service, we will offer more opportunities to the Ruckr community to try it. We feel that this is a real game-changer, especially when it comes to promoting longevity-boosting rucking and strength-training workouts.

Gear & Equipment

The 5 Best Plant-Based Protein Powders to Fuel Your Ruck and Your Life

When it comes to boosting your longevity (health + lifespan), plant-based protein powders are an excellent way to give you an edge over father time. Packed with essential amino acids, vitamins, and minerals, they provide the necessary nutrients for muscle recovery and sustained energy. What’s more, numerous studies, like this one from NIH, have shown that people over the age of 65 who have “consumed high amounts of protein had a 28% lower risk of dying from any cause and a 60% lower risk of dying from cancer.” And…when it comes to age-related muscle loss (i.e., sarcopenia), exercise paired with a higher intake of protein is truly the best antidote. Needless to say, we are huge fans of protein powders.

We’ve tried LOTS of products out there. Here are five of our favorite best plant-based protein powders to support your rucking routine and everyday life.