Rucking

Rucking—walking or hiking with a weighted pack—is a useful endurance workout. Keep the effort around zone two: your breathing and heart rate are elevated, but you can still hold a conversation; nasal breathing can also be a practical cue. 1 2

1. Sunday ruck: Huberman includes a long ruck or weighted hike as one option for his Sunday endurance session. 3
2. Zone two and breathing: He aims for a sustainable effort, using conversation or nasal breathing as a guide rather than obsessing over an exact heart-rate reading. 2
3. Outdoor movement: Rucking, hiking, and walking outdoors combine movement with time in nature, which Huberman describes as beneficial for physical and mental health. 4
4. Grounding: Grounding can be an optional practice if it feels good, but the evidence is not strong enough to draw firm conclusions about its specific benefits. 5 6