Rucking

Rucking can be a weekly moderate-intensity endurance workout—ideally outdoors, with nasal breathing when you’re alone and not talking.

• 1. Sunday endurance session: Huberman includes a long hike, weighted walk, or ruck as his Sunday endurance workout, aiming to keep his effort around zone two: breathing and pulse elevated, but not so hard that he can’t continue comfortably. He suggests starting with less time and weight, then building gradually. 1 2
• 2. Nasal breathing: On a long ruck or weighted hike, he tries to breathe only through his nose when alone; if he’s with others and talking, he doesn’t insist on it. 3
• 3. Outdoors and grounding: Outdoor activity has mental and physical health benefits, and exercising outside can combine movement with time in nature. Grounding may feel pleasant, but the evidence for its specific effects is not strong enough to establish what causes the observed benefits. 4 5