While drinking coffee or tea every morning, I sit in my kitchen and read the news…mostly from 1440. As you’ve no doubt seen/read, the headlines these days are always political and financial.

On the semi-financial side, just last week, I read an article about how Lars Fruergaard Jørgensen, the CEO of Novo Nordisk, the maker of Ozempic, is stepping down due to their line of weight-loss products underperforming against the biggest competitor, Eli Lilly. Unless you’re Danish or a big-time Novo Nordisk investor, this is really non-news news. Though it got me thinking: why are we even here? Why not talk about the best news of all…like how pairing rucking with an upgraded diet and hydration can do the same thing as Ozempic while also adding to your life?!

So…that’s what this issue is about. Enjoy!

Motivation

Fitness & Health: Eating for the Long Ruck Ahead

A few years ago, I thought rucking and the occasional salad were enough. But the deeper I got into this lifestyle—pushing for longer rucks, faster recovery, and more energy—I realized the miles I put on my feet needed to be matched by what I put on my plate.

That’s when I came across a Harvard study involving over 119,000 people. It showed that following a healthy eating pattern, like the Mediterranean diet or a well-balanced plant-based approach, reduced the risk of early death by 20%. Even small shifts, just improving diet quality by 25%, led to measurable drops in risk for heart disease, cancer, and even neurodegenerative illness.

It wasn’t about perfection. It was about consistency—swapping out ultra-processed foods for whole ones, focusing on plants, drinking more water, and including things like fermented foods and healthy fats. I also began experimenting with supportive tools: plant-based protein shakes, adaptogens like ashwagandha, and gut-supporting probiotics.

The result? More energy. Fewer crashes. And a lot more enthusiasm to keep training.

You don’t need a “perfect diet.” But if you treat your food the way you treat your rucking routine—with a little intention and long-term vision—it’ll pay off. For the trail, and for life.

Everyday Ruck

Fueling Before and After the Miles

If there’s one habit that consistently improves how you feel during and after a ruck, it’s proper pre- and post-ruck nutrition and hydration. It might not be flashy, but it’s foundational. Fueling right helps you move better, recover faster, and stay consistent over the long haul.

Before You Ruck

About 1–3 hours before heading out, aim for a light meal or snack that blends complex carbs, healthy fats, and a bit of protein. This combo gives you steady energy without bogging you down. One of my go-tos? A slice of whole-grain toast with almond butter and a banana. It’s easy, balanced, and fuels most short to moderate rucks.

Hydration is just as important. Drink 16–20 ounces of water beforehand—more if you’re heading out in the heat or going long. Electrolytes like LMNT or Nuun are great for maintaining energy and preventing cramping.

After You Ruck

Your body needs to refuel, especially your muscles. Within 30–60 minutes post-ruck, aim for a mix of protein and carbs to replenish glycogen and support recovery. A smoothie with plant-based protein, berries, yogurt (dairy or plant-based), and greens checks all the boxes.

Or, if you want something fun, try my personal favorite: a chocolate chia pudding made with one scoop of protein powder, 1.5 tablespoons of chia seeds, 1 tablespoon of cacao powder, and almond milk. It’s rich, satisfying, and packs in fiber, healthy fats, and over 25g of protein.

Finish it off with another 20–24 ounces of water, and more electrolytes if you worked up a serious sweat.

Small shifts in how you fuel can lead to big improvements in how you perform and recover. Eat smart, hydrate well, and your rucks will feel smoother and more sustainable.

Advanced Ruck

Ruck Stronger, Fuel Smarter: The Natural Way to Beat Ozempic to the Punch

With the rise of medications like Ozempic, many people are turning to pharmaceutical solutions for weight loss and metabolic health. But here’s the truth: you can achieve many of the same benefits—improved insulin sensitivity, fat loss, and sustained energy—through a smart combination of advanced rucking and proper nutrition.

Rucking, especially with added intervals, hills, or loaded movements, is one of the most efficient full-body workouts. It burns up to two to three times more calories than walking alone (Military.com), strengthens muscles, and improves cardiovascular endurance—all while being low impact. When paired with progressive overload (adding weight, distance, or speed over time), it mimics the metabolic intensity of resistance training, which is proven to increase insulin sensitivity.

But exercise alone isn’t enough. To truly optimize results, you need to fuel for performance and recovery. Focus on whole, minimally processed foods—lean proteins, complex carbs (like sweet potatoes and oats), healthy fats, and plenty of fiber. These foods support stable blood sugar, promote satiety, and help regulate appetite hormones like ghrelin and leptin (Harvard School of Public Health).

And…as mentioned above, don’t skip hydration. Even mild dehydration can slow your metabolism and impair exercise performance. Aim for at least half your body weight in ounces of water per day, and more if you’re sweating heavily. Electrolytes can help too, especially during longer rucks.

Advanced rucking and smart nutrition are powerful tools—not only for weight loss, but for sustainable, long-term metabolic health. No injections required. Just a backpack, some weight, real food, and the will to move.

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