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Mitochondria and Miles: How Rucking & Supplements Support Cellular Energy and Aging
Unlock the secret to lasting energy, healthier aging, and stronger cells—one weighted step at a time.
Justin Lokitz
June 23, 2025
Last Wednesday, I was halfway up a steep hill in the midday heat, 35-pound ruck on my back, legs burning, sweat stinging my eyes. Halfway up, I wondered…is a mitochondrial moment? Not glamorous, not flashy—just slow, steady power coming from deep within.
You see, I’ve been reading A LOT about mitochondria, including their decline as we get older, and ways we can support (or increase) them.
Personally, I do everything I can to push the limits, from lifting heavy weights to rucking to supplementation. And…I think I feel better and more energized.
So…I dove deeper into this topic and have put my research and thoughts down here for you.
And…as I announced last week, this and future issues will be available for paid subscribers only. To upgrade to the $0.99/month paid plan, please resubscribe here.
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Advanced Rucking
Powerlifting for Your Cells
For those who already train regularly, you’re probably wondering: How do I optimize my mitochondria for performance and longevity at the same time?
Let’s break it down.
The Mitochondrial Mix: Intensity + Volume
Research suggests the best stimulus for mitochondrial biogenesis is a mix of steady-state endurance and high-intensity bursts. Translation for ruckers: don’t just slog—strategically spike your output.
Here’s a sample weekly structure:
Day | Focus | Details |
|---|---|---|
Mon | Zone 2 | 60 min flat ruck, 30–40 lbs |
Tue | Strength | Weighted stair climbs + bodyweight circuit |
Wed | Off | Sauna, mobility, protein |
Thu | Intervals | 6 x hill sprints with ruck (20–30 lbs) |
Fri | Zone 2 | 45–60 min ruck with nasal breathing focus |
Sat | Long Ruck | 90+ min varied terrain, 30–40 lbs |
Sun | Recovery | Walk or mobility, low-stress day |
Why this works:
Zone 2 builds your mitochondrial base
Intervals trigger mitochondrial adaptation
Strength improves muscular energy efficiency
Recovery days allow repair and growth
Advanced Supplement Stack
For ruckers 50+, combining movement with mitochondrial support is like doubling down on compounding interest. Here’s what the science suggests:
NMN or NR (250–500mg/day): Supports NAD+ and mitochondrial performance (I’ve taken both NMN and NR, and find NMN to support my energy levels better)
Resveratrol (100–200mg/day): May work synergistically with NAD+ boosters
CoQ10 (100–200mg/day): Supports energy production and heart health
PQQ (Pyrroloquinoline Quinone): May promote growth of new mitochondria
Some researchers also point to spermidine, a polyamine found in wheat germ and mushrooms, which may support autophagy and mitochondrial renewal.
Important: None of these are magic pills. But when paired with consistent training, quality sleep, and nutrient-dense food, they offer a real edge in preserving your cellular health and energy as you age.
Ruck Smarter: Gear and Environment
Want to push the mitochondrial edge? Try these strategies:
Train at elevation (if possible): Oxygen demand increases mitochondrial efficiency
Cold exposure (post-ruck cold plunges or showers): Stimulates mitochondrial uncoupling and resilience
Weighted nose-breathing rucks: Train your CO₂ tolerance for better oxygen utilization
Use a heart rate monitor: Keep 80% of your rucks in Zone 2 and 20% in high-output bursts
Parting Thought
If you want to read the content above, subscribe today for just $0.99/month. That’s it! You can cancel at any time.
And…you don’t need to understand every biochemical pathway to benefit from mitochondrial training. What matters is this: moving your body with purpose, nourishing it well, and giving your cells the care they need to keep going strong.
Mitochondria don’t make headlines. But they do power every step of every ruck. So let’s keep them firing.
Stay strong, stay steady, stay curious.
—Justin
P.S. If you’re experimenting with NAD+ boosters or building your own longevity ruck routine, reply and let me know. I’d love to feature a few of your stories in an upcoming issue.
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See you on the trail,
Justin — Ruckr’s trail guide & editor