What the Heck Is Rucking—and How Can It Reshape Your Midlife Metabolism?

Hello Warriors!

This week’s episode of The Suburban Warrior Podcast brings us a conversation that’s as grounded as it is game-changing. Meet Kayla Girgen, RD, LD, CPT—a registered dietitian, certified personal trainer, and founder of Sugar & Strength Academy. She’s on a mission to help women find freedom from diet extremes by balancing blood sugar, building strength, and breaking up with the “all or nothing” mindset. Her upcoming book, RuckFit, turns the humble act of walking with a backpack into a metaphor (and method) for reclaiming health—one step at a time.

Kayla’s approach is refreshingly real. She doesn’t chase perfection or preach impossible routines. Instead, she blends continuous glucose monitoring (CGM)—a tool once reserved for diabetics but now unlocking metabolic insight for everyone—with rucking, a deceptively simple strength-builder that fuses cardio, mindfulness, and resilience. Together, they form a blueprint for women who want to feel better in their bodies without burning out or buying into fads.

What makes Kayla’s story especially powerful? She’s lived the extremes herself—the obsessive tracking, the two-hour gym sessions, the burnout. What she discovered instead is that sustainable wellness isn’t about intensity—it’s about intention. Whether she’s showing clients how to interpret a CGM graph or leading a sunrise ruck in Costa Rica, Kayla’s message rings clear: progress over perfection, always.  

The Power Load: 7 Things We Learned from Kayla Girgen

1. Your Blood Sugar Is Your Body’s Truth-Teller
Forget calorie counting—continuous glucose monitors reveal how food, sleep, and stress actually impact your metabolism in real time. Seeing those “mountain peaks” versus “rolling hills” of blood sugar can help you fuel smarter, not stricter.

2. You Don’t Need to Be Diabetic to Benefit from CGMs
Glucose data isn’t just for managing disease—it’s for preventing it. Subtle spikes today can signal tomorrow’s metabolic issues. Understanding your unique patterns lets you make choices that keep energy, mood, and hormones steady.

3. Rucking: Fitness That Fits Your Life
Walking with a weighted backpack builds bone density, preserves muscle, and strengthens posture—all while getting you outdoors. It’s cardio meets strength training, without the gym or the grind.

4. The Perfect Workout Is the One You’ll Actually Do
Kayla’s mantra: “If you can walk, you can ruck.” No expensive gear, no complex programs. Just start small—10 pounds, one mile—and build from there. The magic is in the consistency, not the intensity.

5. Nature Is the Original Wellness Studio
Ditch the earbuds and let your ruck be your reset. Kayla swears by unplugged walks to process thoughts, boost creativity, and reconnect with herself. “You come back calmer, clearer, and just… better,” she says.

6. Progress Beats Perfection Every Time
Both CGMs and rucking teach patience and body awareness. It’s not about chasing flatline glucose or setting personal records—it’s about learning what your body needs and responding with curiosity, not criticism.

7. Community Turns Movement into Momentum
Ruck clubs are popping up nationwide—and for good reason. Shared miles, shared goals, and shared laughter keep the habit alive. As Kayla says, “You show up for the workout, but you stay for the people.”

If you’ve ever felt trapped between burnout and “better,” this episode is your permission slip to simplify. With a ruck on your back and a little data on your screen, wellness becomes less about rules—and more about rhythm.

From Curiosity to Commitment: My Real-Life Experience with Rucking

I’ll be honest—when I first strapped on a weighted vest (a form of rucking, distinct from traditional rucking, which typically involves a backpack), I wasn’t sure what to expect. But wow, what a difference. Adding just 8 pounds (the target is 5-10% of your body weight) to my walks instantly made them more intentional—I could feel my posture straighten, my core engage, and my heart rate rise without pounding my joints. It’s like turning a simple stroll into a strength session. Over time, I noticed real changes: stronger legs, better balance, and a subtle lift in my energy and mood. It’s such an easy way to build bone density, preserve muscle, and sneak in resistance training—especially as we’re working hard to stay strong and vibrant in midlife. There’s something deeply satisfying about feeling that extra weight and realizing, step by step, that I’m building real strength—inside and out.

You don’t have to splurge on gear to see results. Start with my go-to weighted vest—affordable, easy to wear, and perfect for leveling up your walks.

Ready to go from Confusion to Clarity?

Feeling stuck, confused, or a little gaslit by the “it’s just aging” shrug? Let’s change that—book a free holistic health consult with Crissy. Crissy’s a holistic health coach with real-world medical experience who blends science-backed therapies with natural, doable habits so you can feel like yourself again. After her own 10-year battle with perimenopause, she’s made it her mission to ensure no woman has to suffer in silence. In your consult, you’ll get a judgment-free space, clear next steps, and tools you can use right away. If you’re ready to move from survival to thriving, reach out—Crissy’s got you.

Ready to Reclaim Your Health in Midlife?

Reclaiming your health in midlife isn’t just possible—it’s powerful. Whether you’re feeling out of balance, run down, or simply not like yourself, this is your moment to take charge. The From ‘Pause to Power Roadmap is your free, practical guide to navigating perimenopause with clarity, confidence, and zero shame. Download it now and take the first step toward feeling stronger, more energized, and unapologetically you—redefining midlife wellness with grit and grace!

Ready to Warrior Up!

Listen to the Full Episode: Suburban Warrior podcast on Apple Podcasts or wherever you get your podcasts.

Thank you for reading—and remember, knowledge is power! If you’re experiencing symptoms, don’t ignore them. There is help (and hope) out there. Stay tuned for our next newsletter to keep transforming your mindset and rocking your inner warrior!