How Rucking Improves Blood Sugar and Insulin Sensitivity with Kayla Girgen

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Have you ever wondered what your blood sugar

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is actually doing during your ruck and if it's

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something you should be paying closer attention

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to? Well, I'm here to say it matters more than

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most people realize. When you understand how

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glucose works, how insulin responds, and how

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muscle changes the equation, you gain control

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over your energy, recovery, appetite, and long

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-term health. But here's the good news. As a

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rucker, you're already doing your body a solid

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because moving your body gives you a direct lever

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to improve all of it. Today's episode takes you

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from confusion about glucose and continuous glucose

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monitors, also known as CGMs, to clarity about

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how to use movement and muscle to improve your

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metabolic health. You're listening to the Rutgers

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Edge podcast, a show all about rucking that is

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designed to help you improve your rucking routine,

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lose weight, and ultimately gain your strength

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and energy back. Each episode dives into the

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science, stories, and strategies behind rucking.

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You'll learn from top ruckers, coaches, health

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experts, and performance specialists who break

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down what it takes to train smarter, recover

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faster, and stay ready for the next challenge.

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So whether you're new to rucking or an experienced

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rucker that's already logged hundreds of miles,

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this is the show for you. I'm your host, Spencer.

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Thanks for listening in. Today's guest is Kayla

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Gergen, a registered dietitian, certified personal

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trainer, and author of RuckFit. She specializes

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in metabolic health, blood sugar regulation,

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and strength training. And she helps clients

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use tools like continuous glucose monitors to

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improve insulin sensitivity and long -term health.

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Her expertise bridges nutrition science and practical

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strength training. making her uniquely positioned

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to explain how rucking fits into the metabolic

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health conversation. Before we dive into the

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conversation, I wanted to ask real quickly, if

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this show has helped in any way, it would be

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amazing if you could drop me a quick review on

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whatever app you're using to listen to this podcast

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right now. It helps me bring new episodes every

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week, and more importantly, more people looking

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to improve their fitness will be able to discover

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the podcast. Thanks so much. Okay, here's my

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conversation with Kayla Gergen. Kayla Gergen,

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thank you so much for being here on the Rutgers

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Edge podcast. I'm really honored to have you

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here. Thanks for joining me. I'm so excited to

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be here. I'm glad you reached out. Great. Yeah,

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I think this is going to be fun. You know, glucose

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has become a significant thing in my life recently.

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I've learned quite a bit about it, and I'm really

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excited to have you here because I have a lot

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of questions. I feel like a lot of dumb questions

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and a lot of questions relating to your book,

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RecFit. So I kind of just want to start out by

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talking about what glucose is and what it does

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for our body. I remember when someone was diagnosed.

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With diabetes in my personal life, my initial

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and very naive thought was, oh, OK, so just like

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stop eating sugar and you're going to be healthy.

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Right. And I found out that's not the case. But

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I was hoping maybe you can briefly tell us and

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the listener what glucose is, what it does for

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our body and why it's important. Yes, I love

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this question because and there is no such thing

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as a stupid question, because especially when

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it comes to health and nutrition, I think there's

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a lot of ambiguity. And it's nice to have clarity

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and make sure we're all speaking the same language,

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too. Very good foundational things. Very good

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point. Thank you, Kayla. Yeah. And I think when

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I like think about the question, what is glucose?

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What I think is circulating oftentimes is like

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you have to have carbs, which make. glucose,

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which give you energy. So I think a lot of times

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we connect glucose to carbs to energy, when in

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reality, like glucose is that energy currency

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for our body. Carbohydrates specifically, yes,

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they do break down into glucose, but your body

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can make glucose from other things, like other

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macronutrients, fat. and protein as well. So

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think of it more so like an energy currency.

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That is what is circulating through your bloodstream.

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That's what your cells are grabbing for energy

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as well and what helps keep us moving. But it

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doesn't necessarily mean carbohydrates are your

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only thing that's making glucose, if that makes

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sense. So let me know if I can clarify anything

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there. What happens if we were to completely

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ignore glucose? What if... that person in my

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life took my advice and said, stop eating carbs

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or, you know, stop limiting glucose that you

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take in? This is a good question. And I think

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a lot of times like carbohydrates aren't essential,

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meaning we don't have to have them in our diet.

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So when it comes to protein, for example, we

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have essential. amino acids. So those are the

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things our body can't make on its own. We also

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have essential fats. So we have fats that essentially,

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if we don't eat them, we die, we have zero essential

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carbohydrates. So it's not something that we

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have to have. But if they were to remove something,

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depending on what their diet looked like before,

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if it was very carbohydrate heavy, it's probably

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going to be really uncomfortable, like they might

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get hangry, they might have some drastic blood

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sugar fluctuations. But eventually with time,

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they'll convert to using, you know, other fuel

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forms. So thinking about like the ketogenic diet,

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like a lot of times if you're not eating those

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carbohydrates, then your body's looking for alternative

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fuel sources. It's breaking down fat to generate

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ketones. So we have a couple different primary

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fuel sources for the body. We have glucose and

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then we also have ketones. And sometimes I've

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had like some clients where they get in the middle

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and they're eating like enough carbohydrates

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where they're not getting into ketosis. But then

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they're also like... not in ketosis. So when

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they have glucose spikes, like depending on their

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overall like metabolic health, they just kind

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of feel this, you know, maybe a little crappy.

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So you can get into what another provider called

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like fuel purgatory, sometimes where you're not

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really leaning one way or the other. But one

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thing that's going to really drive that is what

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is your metabolic flexibility? Like what's your

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body's ability to snap back and forth between

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using those? A lot of times just with our modern

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diet, we're very sedentary, we let stress kind

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of take the wheel. A lot of those modern day

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stressors and how we eat can tamp down that metabolic

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flexibility. So we tend to maybe prefer carbohydrates

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and then we feel really bad when we don't have

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them. But there are alternative ways to get the

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fuel that you need. How do you know which fuel

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your body prefers? I would say it's probably

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different for person to person, like depending

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on preferences, like you meet those, I don't

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want to like, for lack of a better term, like

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keto freaks, they love the keto diet, they just

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feel really good on it. And we've seen like really

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promising things, especially people with maybe

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autoimmune conditions where they just feel like

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their joints feel so much better. So for someone

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like that, like maybe they prefer ketones. For

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the general public, I would say a lot of people

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are preferring, you know, more of a mixed diet

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because a ketogenic diet is very restrictive.

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And I would say in either case, you know, one's

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not better than the other. I think the cliche

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is the best diet is the one that you can stick

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to. And I think that that is just so true. So

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I don't know that I have an answer. What is the

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preference from person to person? Cause I think

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that does vary, but I think most people prefer

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a mixed diet, but it's that underlying metabolic

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flexibility. Like how, how well can you essentially

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flip those switches on and off and metabolic

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health and kind of our topic today will help

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determine, you know, what. is the current condition

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of your metabolic flexibility. Okay. Okay. Appreciate

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that insight. I feel like we're really like going

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deep right into it. I know, like off the bat.

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I'm sorry. That's just like how my brain works.

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I'm just insanely curious, specific about this

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stuff. Let's talk about diabetes. What is insulin's

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role in the body? I'm glad that you're bringing

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up insulin because this is the big thing that

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gets missed. I think a lot of times because looking

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at our like how we diagnose something like diabetes,

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for example, is very glucose centric. We're looking

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at what's your fasting glucose? What is your

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A1C? And that tells us what your blood sugar

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is doing. But what we really want to know is

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what is your insulin doing? And that's something

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that we. can't see unfortunately but essentially

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insulin is not inherently bad but it is the hormone

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that circulates that essentially unlocks the

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door to let glucose into your cells so without

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insulin we would just have glucose in circulation

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you'd have high sky high blood sugar 24 7 so

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we need insulin to get that blood sugar into

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the cell but oftentimes the problem is not that

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it's too much. It's that it's just not registering.

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You've got maybe sticky keys, that door isn't

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opening like it used to. And that's what we would

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call like insulin resistance. And we have the

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insulin there, your body's just not picking up

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on it like it used to. So what's a good way to

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measure our health in terms of our glucose levels?

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Is it just straight up pricking fingers? checking

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glucose levels or is it cgm so we should we all

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just pop a cgm on and monitor our body for a

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week at a time weeks at a time and even when

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we're looking at cgm what we're trying to estimate

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is like behind the scenes what's insulin doing

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it's kind of like watching a play and you can't

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see what's behind that back curtain like all

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the backstage production that's your insulin

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all we can really see is like the play in front

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of the curtain what's going on that's our glucose

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essentially And we're really trying to infer

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like, what's my insulin? So if I see a spike,

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I'm just assuming insulin is high, but it could

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have been high even before you ate, for example.

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So I personally love seeing like just what is

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somebody's fasting insulin? And that tells me

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at baseline, what have we got circulating? And

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that can be a really good indicator of insulin

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resistance. The way that we diagnose now by fasting

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glucose, for example, so that first morning blood

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sugar, or even like A1C. I see a lot of times

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where there's just no urgency. Like we start

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to kind of see that creep up and usually that's

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a yellow flag or maybe even red flag in some

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cases where we're starting to see those glucose

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numbers creep up, but it's a result of insulin.

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So if we can see what that fasting insulin is

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doing, then I think it helps prevent a lot of

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things because there's so many downstream effects

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of insulin resistance. It could be blood sugar.

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Sometimes we see like high blood pressure. We

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also see high triglycerides. There's a multitude

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of factors downstream that tend to happen as

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a result of the elevated insulin. OK, now what

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you mentioned, like a baseline fasting glucose

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level, what should that be in like a normal,

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relatively healthy person? Or what's the ideal

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fasting glucose level? I would say the clinical

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terms like anything under 100. would be what

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we call like normal glucose tolerance. But then

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like prediabetes range would be 100 to 125. And

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then anything like for fasting glucose, that's

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over 125. I believe it's two diagnosis. That

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is what will or two occasions where you have

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your blood sugar over 125. That is going to be

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a type two diabetes diagnosis. Clinically speaking,

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anything under 100, I would say maybe even a

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little bit lower, like anything less than 95.

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I think it can depend on the person when we're

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looking at fasting glucose, because I see it

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in some of my clients. And sometimes I see it

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myself where we start to have like this natural.

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rise in the morning, and that's just due to hormones

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like cortisol or anything else that might be

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coursing through. A1c is another measure, and

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that's what gives us a three -month average of

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what your blood sugar is doing at any given time.

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Okay. And this is where I love CGM, because it

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really helps us fill in the gaps, like what is

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happening? What's happening from, you know, 7am

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today till 7am tomorrow, it gives us that 24

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hour stream of what is your blood sugar doing?

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Because I see a lot of times where somebody has

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a good fasting glucose, they have a good A1C.

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But they feel awful. So they have really high

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highs. They have really low lows. It ends up

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looking really beautiful because their average

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looks nice, but they have a lot of variability.

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And that is what's key is like, what are you

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fluctuating from your baseline? And I think now

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we're even seeing we can really dial in on even.

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Like what I would call pre -pre -diabetes, people

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who have a lot of variability, a lot of going

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up, a lot of going down, big drastic swings essentially.

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And that is a precursor to pre -diabetes and

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then the eventual transition to type 2 diabetes.

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Okay. A couple of questions. But first, I think

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we need to introduce what CGMs are because we

00:12:41.710 --> 00:12:42.970
haven't actually talked about what they are.

00:12:43.049 --> 00:12:45.210
Can you briefly describe what they are and how

00:12:45.210 --> 00:12:48.840
they work? Yes, CGM, continuous glucose monitor.

00:12:49.059 --> 00:12:51.600
This is a little sensor that sits on the back

00:12:51.600 --> 00:12:53.740
of your arm and it's translating to your phone

00:12:53.740 --> 00:12:56.460
what your blood sugar is doing in real time.

00:12:56.679 --> 00:12:58.759
So initially they were made for people with diabetes,

00:12:58.919 --> 00:13:01.220
so they didn't have to do the finger pricks like

00:13:01.220 --> 00:13:03.399
in the morning or before meals, after meals.

00:13:03.779 --> 00:13:05.779
Plus when you're doing finger pricks, you really

00:13:05.779 --> 00:13:08.639
miss what's going on in between. I see sometimes

00:13:08.639 --> 00:13:10.340
where it's like, okay, I'm checking my blood

00:13:10.340 --> 00:13:13.179
sugar an hour after meal, but we sometimes can

00:13:13.179 --> 00:13:16.279
miss some really beneficial data. on what happened

00:13:16.279 --> 00:13:19.139
between when you ate to that hour afterwards.

00:13:19.919 --> 00:13:24.120
Okay. And so with levels, talking about glucose

00:13:24.120 --> 00:13:28.039
levels, you mentioned variability. Is it safe

00:13:28.039 --> 00:13:30.039
to say you kind of want a consistent, stable

00:13:30.039 --> 00:13:33.259
level throughout the entire day and trying to

00:13:33.259 --> 00:13:36.750
avoid those spikes and crashes? more rolling

00:13:36.750 --> 00:13:39.929
hills like visually I like to see like nice like

00:13:39.929 --> 00:13:42.950
sloping hills what I want to avoid is mountain

00:13:42.950 --> 00:13:46.149
peaks so really sharp high or really sharp steep

00:13:46.149 --> 00:13:49.490
climbs and then the sharp drops there are some

00:13:49.490 --> 00:13:52.110
telltale signs there's one in particular thinking

00:13:52.110 --> 00:13:53.929
about insulin resistance if your blood sugar

00:13:53.929 --> 00:13:57.879
jumps up and then it stays high that is a pretty

00:13:57.879 --> 00:13:59.840
big red flag to me that we've got some insulin

00:13:59.840 --> 00:14:02.740
resistance. It can be situational, like if you

00:14:02.740 --> 00:14:04.639
have a really stressful day or maybe you didn't

00:14:04.639 --> 00:14:07.419
get great sleep the night before, that can show

00:14:07.419 --> 00:14:09.700
up. But if it's something that we're seeing trending

00:14:09.700 --> 00:14:13.059
with almost every meal, then that tells me that

00:14:13.059 --> 00:14:15.200
maybe we have some bigger underlying issues.

00:14:15.620 --> 00:14:20.200
Okay. So I was fortunate enough to be able to

00:14:20.200 --> 00:14:23.799
use a CGM for the past four weeks now. And I

00:14:23.799 --> 00:14:27.299
have observed that My glucose levels are relatively

00:14:27.299 --> 00:14:32.100
stable, but I have seen on occasions I'll eat

00:14:32.100 --> 00:14:35.460
something. OK, let me back up. It's carnival

00:14:35.460 --> 00:14:37.460
season down here in Louisiana. So I've been having

00:14:37.460 --> 00:14:39.159
king cake like no other. It's I don't know if

00:14:39.159 --> 00:14:40.500
you're familiar with king cake, but it's basically

00:14:40.500 --> 00:14:42.080
like a cinnamon roll. I just learned about king

00:14:42.080 --> 00:14:44.279
cake last week. I had a client who was like,

00:14:44.299 --> 00:14:47.299
I like had king cake, been eating that all week.

00:14:47.320 --> 00:14:49.139
And I was like, what is king cake? Because don't

00:14:49.139 --> 00:14:51.809
you don't you find. Is there a baby in it? There's

00:14:51.809 --> 00:14:53.950
a baby in it. Yeah, like it's a whole thing.

00:14:54.029 --> 00:14:56.850
That's like a whole other conversation. And there

00:14:56.850 --> 00:15:01.889
are every bakery during this time has a king

00:15:01.889 --> 00:15:03.289
cake and there's a lot of debate on who's the

00:15:03.289 --> 00:15:06.269
best. But I have been having a lot of king cake.

00:15:06.370 --> 00:15:10.350
And what I have been seeing is I will immediately

00:15:10.350 --> 00:15:13.169
spike like very quickly because it's a cinnamon

00:15:13.169 --> 00:15:16.649
roll or cinnamon bun and then immediately crash

00:15:16.649 --> 00:15:20.950
and then go back to. my normal like range where

00:15:20.950 --> 00:15:25.389
I usually am. What is a immediate spike and immediate

00:15:25.389 --> 00:15:29.610
crash mean as opposed to maybe just a spike and

00:15:29.610 --> 00:15:33.470
then going back to a normal baseline? That's

00:15:33.470 --> 00:15:36.149
what I would call reactive hypoglycemia. You

00:15:36.149 --> 00:15:38.870
get that sharp spike and then you get the drop

00:15:38.870 --> 00:15:41.470
below your baseline. So I'd be curious. It sounds

00:15:41.470 --> 00:15:43.929
like you're kind of hanging out, like say, let's

00:15:43.929 --> 00:15:47.289
just say like 90, for example, jump up to 200.

00:15:48.350 --> 00:15:50.090
And then say when you come back down, you're

00:15:50.090 --> 00:15:53.230
dropping to like 70. So that when your blood

00:15:53.230 --> 00:15:55.129
sugar comes back down, you're dipping below that

00:15:55.129 --> 00:15:57.909
baseline. Is that what you're saying? Yeah. Yep.

00:15:57.990 --> 00:16:00.629
And that would be a case of reactive hypoglycemia.

00:16:00.629 --> 00:16:02.769
A lot of times it can happen an hour to three

00:16:02.769 --> 00:16:05.370
hours after eating. And that is essentially your

00:16:05.370 --> 00:16:07.830
body's kicking out too much insulin. So your

00:16:07.830 --> 00:16:10.009
body's trying to cover that extra blood sugar.

00:16:10.110 --> 00:16:12.429
It ends up kicking out too much. And then it

00:16:12.429 --> 00:16:15.789
really pulls too much sugar out of your bloodstream.

00:16:16.279 --> 00:16:19.720
OK, gotcha. Yeah, I'll go to like 140 and then

00:16:19.720 --> 00:16:21.539
like immediately turn around, go back down to

00:16:21.539 --> 00:16:24.299
like 70 before it comes back up to like 90. Do

00:16:24.299 --> 00:16:26.200
you feel like crap? Like do you feel symptoms?

00:16:26.500 --> 00:16:29.360
Like what do you feel? Oh, I just I feel like

00:16:29.360 --> 00:16:32.379
kind of thought maybe foggy and I feel like just

00:16:32.379 --> 00:16:34.919
off, like not necessarily that I'm low energy,

00:16:35.139 --> 00:16:38.139
but just like kind of not. Yeah, just not normal.

00:16:38.240 --> 00:16:40.519
I don't know. Maybe because it happens so quickly.

00:16:41.139 --> 00:16:43.740
I'm not really that in tuned to it. But yeah,

00:16:43.840 --> 00:16:46.730
I just I feel off. But I also drink a lot of

00:16:46.730 --> 00:16:49.090
coffee. So that also has something to do with

00:16:49.090 --> 00:16:51.409
it. I would say it's the blood sugar. A lot of

00:16:51.409 --> 00:16:53.970
people feel that like shaky, fainty, intense

00:16:53.970 --> 00:16:55.970
hunger. It's almost like you're grabbing your

00:16:55.970 --> 00:16:58.409
desk, like just waiting for a crash landing.

00:16:58.889 --> 00:17:02.830
Yes. Yeah, that's exactly it. I have a fun experiment

00:17:02.830 --> 00:17:04.769
for you. Like one thing that would be really

00:17:04.769 --> 00:17:06.430
interesting, because the nice thing is it is

00:17:06.430 --> 00:17:08.269
preventable. You can still have your king cake

00:17:08.269 --> 00:17:11.289
and enjoy it too without the crash. But having

00:17:11.289 --> 00:17:14.410
some protein beforehand, having, I don't know.

00:17:14.640 --> 00:17:17.950
Greek yogurt. meat stick protein bar and then

00:17:17.950 --> 00:17:20.690
having your king cake okay if you do that experiment

00:17:20.690 --> 00:17:23.529
and then see what happens i bet that will fix

00:17:23.529 --> 00:17:25.069
the issue because then you have a little you

00:17:25.069 --> 00:17:27.690
have a little base versus having that all by

00:17:27.690 --> 00:17:30.049
itself okay thank you there's there's king cake

00:17:30.049 --> 00:17:32.670
in my near future and i will see if i can put

00:17:32.670 --> 00:17:35.329
some protein in my body before then yes protein

00:17:35.329 --> 00:17:38.390
and then yeah it's what i like to call cushioning

00:17:38.390 --> 00:17:41.190
your carbs you're basically cushioning your carbs

00:17:41.190 --> 00:17:43.109
with something and that a lot of times can help

00:17:43.109 --> 00:17:47.519
resolve the issue Someone gave me a tip. You

00:17:47.519 --> 00:17:51.759
learned recently that if you eat your fiber before

00:17:51.759 --> 00:17:54.259
your meal, it's supposed to help out with your

00:17:54.259 --> 00:17:56.420
glucose levels. Is that accurate? If we eat a

00:17:56.420 --> 00:17:59.259
salad before we have dinner or something like

00:17:59.259 --> 00:18:01.880
that? That's another strategy. Yep. Fiber is

00:18:01.880 --> 00:18:05.000
great because especially soluble fiber. I've

00:18:05.000 --> 00:18:07.000
had like some people they'll do or what I've

00:18:07.000 --> 00:18:08.859
heard some people doing is like shooting chia

00:18:08.859 --> 00:18:11.240
seeds or like letting them soak. And when they

00:18:11.240 --> 00:18:13.900
get gels or psyllium husk, if you want to be

00:18:13.900 --> 00:18:16.680
extreme about it and not do like a green starter,

00:18:16.819 --> 00:18:19.759
like actual food. I haven't trialed this, but

00:18:19.759 --> 00:18:22.089
essentially that fiber creates a net. in your

00:18:22.089 --> 00:18:25.009
stomach. So it gels and things release a lot

00:18:25.009 --> 00:18:27.990
slower. So that can help buffer that a little

00:18:27.990 --> 00:18:30.289
bit. Fat is another one too. I would imagine

00:18:30.289 --> 00:18:32.730
there's probably some sort of fat source in there,

00:18:32.829 --> 00:18:36.430
but usually something like a protein, a fat fiber,

00:18:36.589 --> 00:18:39.710
or a combination of those. So like you had mentioned,

00:18:39.829 --> 00:18:42.549
maybe it's like a green salad with, you know,

00:18:42.549 --> 00:18:44.930
a vinaigrette. But that might not go good with

00:18:44.930 --> 00:18:48.650
king cake. I think king cake goes well without

00:18:48.650 --> 00:18:51.569
anything. But that's just me. OK, going back

00:18:51.569 --> 00:18:55.670
to CGMs, who should be wearing a CGM? Is it strictly

00:18:55.670 --> 00:18:59.250
just for people with diabetes or should any other

00:18:59.250 --> 00:19:02.039
area of the population be wearing one? I think

00:19:02.039 --> 00:19:04.460
that's the misconception is that CGMs are only

00:19:04.460 --> 00:19:07.420
with for people with diabetes. I even had mine

00:19:07.420 --> 00:19:09.579
on last summer and the neighbor girls were like,

00:19:09.640 --> 00:19:11.859
do you have diabetes? Like this was a nine year

00:19:11.859 --> 00:19:14.740
old, like they're associating a CGM with diabetes.

00:19:15.400 --> 00:19:18.720
And I might be biased, but I think that we could.

00:19:19.480 --> 00:19:22.119
get a lot of preventative medicine from something

00:19:22.119 --> 00:19:24.619
like a CGM. Even if you only could use one or

00:19:24.619 --> 00:19:26.859
two, I feel like that would really change the

00:19:26.859 --> 00:19:29.000
way people eat a lot of times. I don't know if

00:19:29.000 --> 00:19:31.240
just having that data, like what you've experienced

00:19:31.240 --> 00:19:33.619
over the past four weeks, those first couple

00:19:33.619 --> 00:19:36.019
of sensors are going to be what you learn the

00:19:36.019 --> 00:19:37.859
most from. So I think anybody could benefit.

00:19:38.079 --> 00:19:40.019
I would say, especially if you maybe struggle

00:19:40.019 --> 00:19:42.660
with, if you feel like you're maybe weight loss

00:19:42.660 --> 00:19:44.740
resistant, if you feel like the scale is stuck,

00:19:44.900 --> 00:19:47.099
going back to the beginning of our conversation,

00:19:47.220 --> 00:19:50.460
that can help see like, okay, What are my trends

00:19:50.460 --> 00:19:52.799
looking like? It can give you an idea of like

00:19:52.799 --> 00:19:55.400
that metabolic flexibility and, you know, later

00:19:55.400 --> 00:19:58.059
signs of insulin resistance too. If you have

00:19:58.059 --> 00:20:01.559
something like prediabetes or you fall into that

00:20:01.559 --> 00:20:06.599
like 5 .7 to 6 .4 range for your A1C, that's

00:20:06.599 --> 00:20:09.940
the best time for prevention. And I see so often

00:20:09.940 --> 00:20:12.380
where it's like, oh, my doctor said, we'll just

00:20:12.380 --> 00:20:14.880
keep an eye on it. Like things are creeping up,

00:20:14.920 --> 00:20:16.819
but we'll keep an eye on it. And it's like, no,

00:20:17.000 --> 00:20:19.980
like that's a red. when things are trending up

00:20:19.980 --> 00:20:22.059
and now's a great time to make that change. So

00:20:22.059 --> 00:20:24.019
I might be biased, but I think everybody could

00:20:24.019 --> 00:20:27.039
benefit. These aren't prescribed, right? Anybody

00:20:27.039 --> 00:20:29.759
can just buy them. And if you're curious, you

00:20:29.759 --> 00:20:31.559
can pop one on and monitor it for a few weeks,

00:20:31.579 --> 00:20:34.460
right? Thankfully, the U .S. finally got on board

00:20:34.460 --> 00:20:37.859
up to, I think it was the summer of 2024, you

00:20:37.859 --> 00:20:40.640
had to have a prescription in the U .S. I think

00:20:40.640 --> 00:20:43.119
a lot of other countries, Canada, U .K., you

00:20:43.119 --> 00:20:45.940
could get them over -the -counter. Finally, we

00:20:45.940 --> 00:20:48.559
have over -the -counter CGMs now. So the big

00:20:48.559 --> 00:20:52.000
ones, Dexcom, Stello, LibreLingo, those are the

00:20:52.000 --> 00:20:55.240
two that are available. And you can get a prescription

00:20:55.240 --> 00:20:57.299
through your doctor, too, even if you don't have

00:20:57.299 --> 00:21:01.890
prediabetes or diabetes. you have access to as

00:21:01.890 --> 00:21:03.710
well. I will say with the prescription ones,

00:21:03.809 --> 00:21:07.029
they have alarms. So if you have high highs or

00:21:07.029 --> 00:21:10.289
low lows, sometimes the alarms can be a little

00:21:10.289 --> 00:21:13.589
annoying for the general population. So I'm using

00:21:13.589 --> 00:21:17.049
the Dexcom Stello. Is that right? Is Stello the

00:21:17.049 --> 00:21:19.049
name of the company that makes it and Dexcom

00:21:19.049 --> 00:21:20.410
is the name of the product or I have it backwards?

00:21:21.130 --> 00:21:23.450
Dexcom is the company, like the manufacturer

00:21:23.450 --> 00:21:25.690
name. And then the Stello is the model. That's

00:21:25.690 --> 00:21:27.609
probably my personal favorite. That's what I

00:21:27.609 --> 00:21:30.190
use with all of my clients and my group programs.

00:21:30.700 --> 00:21:32.400
It's pretty small. You stick it on the back of

00:21:32.400 --> 00:21:35.740
your arm and it doesn't bump into anything. It's

00:21:35.740 --> 00:21:37.980
a pretty decent spot for it. And I haven't taken

00:21:37.980 --> 00:21:39.839
it off yet, so I don't know how that's going

00:21:39.839 --> 00:21:42.160
to go. But we'll get to that when we get there.

00:21:42.279 --> 00:21:44.720
Sometimes that's the hardest part. I will say

00:21:44.720 --> 00:21:47.700
a little bit of alcohol on like a Q -tip or something

00:21:47.700 --> 00:21:49.779
if you need to work up the edges to get under

00:21:49.779 --> 00:21:52.660
that adhesive. Because sometimes, yeah, you might

00:21:52.660 --> 00:21:55.859
lose a little arm hair with that. Yeah, just

00:21:55.859 --> 00:21:58.740
a little bit. And I was surprised applying it.

00:21:58.819 --> 00:22:01.420
I barely even felt it. Like there's a fine needle

00:22:01.420 --> 00:22:04.559
in it and it goes into your interstitial fluid.

00:22:04.700 --> 00:22:06.319
Is that right? It's like it's not going into

00:22:06.319 --> 00:22:09.940
your bloodstream. It's kind of going into interstitial

00:22:09.940 --> 00:22:11.799
fluid, I guess is what it's called, right? You

00:22:11.799 --> 00:22:13.779
have done your research. I'm impressed. We've

00:22:13.779 --> 00:22:16.740
learned a lot over the past couple months. But

00:22:16.740 --> 00:22:19.539
yeah, I was expecting like to actually feel some

00:22:19.539 --> 00:22:21.240
sort of pain, but like I didn't feel anything.

00:22:21.440 --> 00:22:23.500
You hear the click and you're like, oh, is it

00:22:23.500 --> 00:22:27.000
on? It's on there. And essentially it's just

00:22:27.000 --> 00:22:28.720
like a little filament. It looks like fishing.

00:22:29.859 --> 00:22:32.880
Five millimeters long, it sits right under your

00:22:32.880 --> 00:22:35.480
skin. And like you said, it reads from that fluid

00:22:35.480 --> 00:22:38.119
between cells or the interstitial fluid. So it

00:22:38.119 --> 00:22:41.059
does tend to lag like your true blood sugar reading.

00:22:41.240 --> 00:22:43.720
So I find sometimes for people who are checking

00:22:43.720 --> 00:22:46.240
like morning fasting glucose with a finger prick.

00:22:46.970 --> 00:22:49.849
Oftentimes there is a variance between your true

00:22:49.849 --> 00:22:53.390
blood sugar and your CGM. So that's one reason

00:22:53.390 --> 00:22:55.970
why I like to look at variability on your sensor

00:22:55.970 --> 00:22:58.609
because that accounts for any sort of like your

00:22:58.609 --> 00:23:01.970
sensor running high or low. More with Kayla in

00:23:01.970 --> 00:23:03.849
just a moment, including how rucking compares

00:23:03.849 --> 00:23:06.329
to strength training and walking to regulate

00:23:06.329 --> 00:23:09.369
blood glucose levels. But I want to take a quick

00:23:09.369 --> 00:23:11.029
break to say thanks for listening to the podcast.

00:23:11.349 --> 00:23:13.609
Please text this episode with a fellow rucker

00:23:13.609 --> 00:23:15.950
that might find it interesting or a friend that

00:23:15.950 --> 00:23:18.430
could benefit from rucking. Sharing this episode

00:23:18.430 --> 00:23:20.390
would help the show grow and help more people

00:23:20.390 --> 00:23:23.109
improve their health and lives. Okay, back to

00:23:23.109 --> 00:23:26.549
it. We previously talked a little bit about diet

00:23:26.549 --> 00:23:29.630
in that if you have protein or maybe some fiber

00:23:29.630 --> 00:23:32.430
prior to consuming carbs, they could help with

00:23:32.430 --> 00:23:35.650
your numbers. But one of the biggest things has

00:23:35.650 --> 00:23:39.880
been And speaking in my own personal experience

00:23:39.880 --> 00:23:45.039
is movement. So if I'm moving before or after

00:23:45.039 --> 00:23:48.460
or around consuming a meal or consuming some

00:23:48.460 --> 00:23:52.220
carbs, my levels are significantly better. And

00:23:52.220 --> 00:23:55.039
it's crazy how much better they are when I'm

00:23:55.039 --> 00:23:59.059
moving versus being stagnant or not moving that

00:23:59.059 --> 00:24:01.900
much. How does that work? What's going on in

00:24:01.900 --> 00:24:04.319
the body where movement is improving our numbers

00:24:04.319 --> 00:24:06.380
as opposed to just sitting around? and having

00:24:06.380 --> 00:24:08.980
our numbers go haywire. Basically, when you move,

00:24:09.279 --> 00:24:12.480
it's pulling that blood sugar into your cells

00:24:12.480 --> 00:24:15.529
without insulin. So you don't need insulin. You

00:24:15.529 --> 00:24:17.710
kind of bypass that. You can open those doors

00:24:17.710 --> 00:24:20.549
to get into the cell through that muscle contraction.

00:24:20.950 --> 00:24:23.630
And this is especially great for people with

00:24:23.630 --> 00:24:26.390
insulin resistance where they have insulin in

00:24:26.390 --> 00:24:29.150
circulation. It's just maybe not catching. And

00:24:29.150 --> 00:24:32.009
it's wild how fast your levels can drop. I've

00:24:32.009 --> 00:24:33.970
had a couple of cases where, you know, maybe

00:24:33.970 --> 00:24:36.710
a client with prediabetes or type 2 diabetes,

00:24:36.849 --> 00:24:40.230
like their blood sugar jumped after a meal. Maybe

00:24:40.230 --> 00:24:42.170
it was like higher fat or something where their

00:24:42.170 --> 00:24:44.710
blood sugar stayed really high for a long time.

00:24:44.750 --> 00:24:46.470
And then it's like, OK, just get out and go for

00:24:46.470 --> 00:24:48.450
a walk for 10 minutes. And then we see their

00:24:48.450 --> 00:24:51.150
blood sugar just plummet almost because you're

00:24:51.150 --> 00:24:53.869
just taking all of that in without the need for

00:24:53.869 --> 00:24:56.609
insulin. I mean, it's pretty miraculous. Like

00:24:56.609 --> 00:25:00.980
I just kind of I did a test and. It was almost

00:25:00.980 --> 00:25:03.359
it was immediate. It was within, you know, days

00:25:03.359 --> 00:25:05.779
of, you know, eating something, not moving, eating

00:25:05.779 --> 00:25:07.700
something, moving. And they were just drastic.

00:25:08.160 --> 00:25:10.240
Granted, there could be some variables in what

00:25:10.240 --> 00:25:13.799
I ate, but it was it was enough to note. That's

00:25:13.799 --> 00:25:15.740
one of my favorite experiments is when you're

00:25:15.740 --> 00:25:18.759
doing. a meal, and then you have that same meal,

00:25:18.859 --> 00:25:21.319
and then you go for a walk or do something afterwards.

00:25:21.740 --> 00:25:25.059
On your CGM, it's so fun to see that. Maybe that's

00:25:25.059 --> 00:25:27.440
just me nerding out about it. I'm going to, no,

00:25:27.660 --> 00:25:29.420
I find it really interesting too. I'm going to

00:25:29.420 --> 00:25:31.059
replicate that, except this time I'm going to

00:25:31.059 --> 00:25:33.799
eat the same meal and then do it between two

00:25:33.799 --> 00:25:37.079
different days. How does, okay, this is the Rucker's

00:25:37.079 --> 00:25:38.819
Edge podcast, so we have to eventually start

00:25:38.819 --> 00:25:41.359
talking about rucking. How does rucking compare

00:25:41.359 --> 00:25:43.700
to walking, running, and lifting when it comes

00:25:43.700 --> 00:25:48.009
to glucose response? Thinking back to what we

00:25:48.009 --> 00:25:50.970
were just talking about, basically the movement,

00:25:51.089 --> 00:25:54.309
letting that blood sugar into your cells, you

00:25:54.309 --> 00:25:56.529
get that benefit. You're contracting those muscles.

00:25:56.789 --> 00:25:59.650
What I would say that rucking also adds is you

00:25:59.650 --> 00:26:02.170
get some of those strength benefits too. So while

00:26:02.170 --> 00:26:05.150
you're holding onto that muscle mass or maybe

00:26:05.150 --> 00:26:07.470
somebody who's new to movement and new to rucking

00:26:07.470 --> 00:26:10.410
and you really start to maybe lean out a little

00:26:10.410 --> 00:26:12.630
bit or maybe put a little bit of muscle on, the

00:26:12.630 --> 00:26:16.019
more muscle you have, the greater you're going

00:26:16.019 --> 00:26:19.039
to see some of those benefits of movement. So

00:26:19.039 --> 00:26:22.059
after you eat a meal, go for a walk, for example,

00:26:22.059 --> 00:26:25.940
your muscle is responsible for 80 % of that glucose

00:26:25.940 --> 00:26:28.720
disposal. So I like to think of your muscles

00:26:28.720 --> 00:26:32.380
as sponges for that circulating glucose. So the

00:26:32.380 --> 00:26:34.740
more sponge you have, the better your glucose

00:26:34.740 --> 00:26:37.599
response. And with rucking, you get that. that

00:26:37.599 --> 00:26:40.460
muscle contraction, that endurance benefit, but

00:26:40.460 --> 00:26:42.779
then you also get the strength. So you're holding

00:26:42.779 --> 00:26:45.339
onto and maybe even building muscle. So you really

00:26:45.339 --> 00:26:47.640
get the best of both worlds. Yeah, that's awesome.

00:26:47.779 --> 00:26:51.319
I hate to rank it, but it sounds like maybe strength

00:26:51.319 --> 00:26:52.940
training might be better than rucking. Rucking

00:26:52.940 --> 00:26:54.640
might be better than walking. Is that a safe

00:26:54.640 --> 00:26:57.319
assumption or not necessarily? I don't know.

00:26:57.359 --> 00:26:59.940
I always struggle because I think that one's

00:26:59.940 --> 00:27:02.019
better than the other, like the either or. It's

00:27:02.019 --> 00:27:03.819
like I always like a combination of both. And

00:27:03.819 --> 00:27:05.839
even with rucking, it's like, OK, well, maybe

00:27:05.839 --> 00:27:08.160
today is light and long or maybe it's a short

00:27:08.160 --> 00:27:11.160
and heavy ruck, like varying within the rucks.

00:27:11.200 --> 00:27:13.400
But I feel like we're probably biased, too. Like,

00:27:13.400 --> 00:27:15.240
I just yeah, I don't know. I love rucking and

00:27:15.240 --> 00:27:18.000
I feel like that it for me, it's primarily cardio.

00:27:18.339 --> 00:27:20.960
And then I don't feel bad if I, you know, maybe.

00:27:21.390 --> 00:27:23.410
don't get that extra strength training session

00:27:23.410 --> 00:27:25.769
in because I justify it by saying, oh, I had

00:27:25.769 --> 00:27:27.490
a heavier ruck this week or something. Yeah,

00:27:27.490 --> 00:27:31.650
I get that. So going back to muscle kind of pulling

00:27:31.650 --> 00:27:34.829
the weight in terms of glucose response, does

00:27:34.829 --> 00:27:39.670
carrying more load during a ruck improve your

00:27:39.670 --> 00:27:41.369
glucose levels just a little bit more? Well,

00:27:41.470 --> 00:27:45.220
in a couple scenarios. So I can see that. Like

00:27:45.220 --> 00:27:47.720
looking at immediately post meal. So you've eaten

00:27:47.720 --> 00:27:51.019
a meal, heavy ruck. I think there's a, you almost

00:27:51.019 --> 00:27:53.220
have to find a balance or a sweet spot where

00:27:53.220 --> 00:27:56.240
you're not impacting your digestion too. Because

00:27:56.240 --> 00:27:59.259
I can see where if you go really heavy, like

00:27:59.259 --> 00:28:02.319
this might be a case where you do something light

00:28:02.319 --> 00:28:06.019
or moderate post meal, just so you're not. you

00:28:06.019 --> 00:28:08.519
know, restricting the blood flow to your stomach,

00:28:08.579 --> 00:28:11.740
for example, going too hard after a meal, I can

00:28:11.740 --> 00:28:13.720
see where, okay, now I've got a stomach ache.

00:28:13.799 --> 00:28:16.759
I'm not digesting my food well, because my body's

00:28:16.759 --> 00:28:20.799
demanding work to all of my other muscles. But

00:28:20.799 --> 00:28:23.720
aside from a meal, I would say rucking heavier

00:28:23.720 --> 00:28:26.180
is going to get more of that muscle benefit.

00:28:26.440 --> 00:28:28.859
And like you said, muscles really pulling the

00:28:28.859 --> 00:28:31.359
weight. You touched on timing there a little

00:28:31.359 --> 00:28:34.559
bit. Is there an optimal time to do movement

00:28:34.559 --> 00:28:38.220
post? consuming a meal if you can get it in like

00:28:38.220 --> 00:28:41.519
10 20 minutes so if you're like eating dinner

00:28:41.519 --> 00:28:43.980
cleaning up and then heading out the door usually

00:28:43.980 --> 00:28:45.839
that's pretty good i want to say the benefit

00:28:45.839 --> 00:28:48.480
is like up to i'm trying to think it probably

00:28:48.480 --> 00:28:51.119
depends a little bit person to person like looking

00:28:51.119 --> 00:28:53.599
at your cgm data like where is that peak happening

00:28:53.599 --> 00:28:56.680
that's going to help you probably define like

00:28:56.680 --> 00:29:00.559
okay where is my benefit sloping off like when

00:29:00.559 --> 00:29:03.640
your blood sugar starts to come back down Maybe

00:29:03.640 --> 00:29:05.880
you've bypassed some of that benefit. So the

00:29:05.880 --> 00:29:08.819
closer to your meal, probably the better if you

00:29:08.819 --> 00:29:13.720
want to get max benefit versus rucking an hour

00:29:13.720 --> 00:29:16.240
after a meal, you might miss some of that, if

00:29:16.240 --> 00:29:18.079
that makes sense. You want to move while it's

00:29:18.079 --> 00:29:21.440
still climbing? Exactly. Gotcha. Okay, good deal.

00:29:21.859 --> 00:29:24.160
And keeping in mind the CGM might lag a little

00:29:24.160 --> 00:29:27.460
bit. So a lot of times, for example, you said

00:29:27.460 --> 00:29:29.940
you're using the stello. I want to say that that's

00:29:29.940 --> 00:29:32.660
updating every 15 minutes. And because it's reading

00:29:32.660 --> 00:29:35.339
from the interstitial fluid, you might have some

00:29:35.339 --> 00:29:39.559
sort of a leg. Oh, I didn't even consider that.

00:29:39.700 --> 00:29:42.240
Yeah, you're right. I don't know why. Maybe in

00:29:42.240 --> 00:29:44.160
this world of immediate gratification, I just

00:29:44.160 --> 00:29:45.740
thought, oh, it's instantaneous. But yeah, it

00:29:45.740 --> 00:29:47.359
makes sense because you're not actually reading

00:29:47.359 --> 00:29:50.279
the blood. Yeah, there might be some transfer

00:29:50.279 --> 00:29:52.609
there between your... blood and your interstitial

00:29:52.609 --> 00:29:54.990
fluid, and then the delay of the technology,

00:29:55.170 --> 00:29:56.650
maybe. Is that what you're alluding to? Yes.

00:29:56.710 --> 00:29:58.470
And then the Stella itself, I want to say that

00:29:58.470 --> 00:30:00.789
pulls a reading every two, gosh, what is it?

00:30:00.869 --> 00:30:03.630
Two to five minutes, maybe. It's pulling a reading,

00:30:03.670 --> 00:30:05.869
but just to save your battery life, it's only

00:30:05.869 --> 00:30:08.549
sending the info every 15 minutes to your phone.

00:30:08.869 --> 00:30:10.930
So especially when you're new to it, you're refreshing

00:30:10.930 --> 00:30:14.369
every 15 minutes trying to see that data. It's

00:30:14.369 --> 00:30:17.049
very addicting. I think when I looked at my phone

00:30:17.049 --> 00:30:20.289
pickups, when I first wore a CGM, I was like,

00:30:20.329 --> 00:30:23.039
oh my gosh. checked my app 36 times today or

00:30:23.039 --> 00:30:26.440
something. Yeah, for me, I experienced that.

00:30:26.480 --> 00:30:28.500
I'm like, wow, like I'm living in the future

00:30:28.500 --> 00:30:30.680
right now. I can see what my body's doing in

00:30:30.680 --> 00:30:32.779
real time on this device that I'm holding in

00:30:32.779 --> 00:30:34.880
my hand that's connected to my body. This is

00:30:34.880 --> 00:30:36.819
so weird. But yeah, yeah, you're right. Like

00:30:36.819 --> 00:30:38.579
when I popped it on, I was I was looking at it

00:30:38.579 --> 00:30:40.259
quite frequently. I got really into it. Like

00:30:40.259 --> 00:30:42.240
I was logging meals and everything. But since

00:30:42.240 --> 00:30:44.720
then, I've gotten a little lazy after I've sort

00:30:44.720 --> 00:30:47.539
of realized my number. It loses its appeal after

00:30:47.539 --> 00:30:49.799
the first couple of weeks. OK, it's not just

00:30:49.799 --> 00:30:51.859
me. That's, that's good to know. Yeah. It was

00:30:51.859 --> 00:30:55.519
kind of like a honeymoon phase. Exactly. I don't

00:30:55.519 --> 00:30:57.339
know if that sentence has ever been said before,

00:30:57.420 --> 00:30:59.619
but it just has. I have something that I can

00:30:59.619 --> 00:31:02.640
maybe add like appetite wise too. Sure. I would

00:31:02.640 --> 00:31:04.940
say a personal antidote or something that I've

00:31:04.940 --> 00:31:07.700
observed is I love rucking because it doesn't

00:31:07.700 --> 00:31:10.460
spike my appetite. And now that's just me, but

00:31:10.460 --> 00:31:13.660
I would say some exercises like HIIT training

00:31:13.660 --> 00:31:16.240
or something that's really intense, like a run.

00:31:16.480 --> 00:31:19.640
Maybe I do find that some people's appetite is

00:31:19.640 --> 00:31:22.200
greatly affected, but I feel like rucking is

00:31:22.200 --> 00:31:25.059
something you can do for a prolonged period.

00:31:25.619 --> 00:31:28.119
You can really dial in that intensity, but I

00:31:28.119 --> 00:31:30.789
would say I... also just feel like it doesn't

00:31:30.789 --> 00:31:33.470
spike my appetite like a lot of things. I don't

00:31:33.470 --> 00:31:35.930
know if you've noticed this. Oh, yeah. I could

00:31:35.930 --> 00:31:38.609
totally see how that's, yeah, that's the case.

00:31:38.930 --> 00:31:40.690
When did you start rocking? When did you get

00:31:40.690 --> 00:31:44.470
into it? This was pandemic for me. I would say

00:31:44.470 --> 00:31:47.569
it was 2022, maybe. I actually heard Michael

00:31:47.569 --> 00:31:49.650
Easter talking about it on a podcast. And I was

00:31:49.650 --> 00:31:52.029
like, okay, this sounds pretty cool. Like I can

00:31:52.029 --> 00:31:55.359
burn fat, build muscle. and bone density all

00:31:55.359 --> 00:31:58.180
at once. And then it was the spending time in

00:31:58.180 --> 00:32:01.380
nature. And I would say the mental clarity and

00:32:01.380 --> 00:32:03.779
release that I got from rocking that really made

00:32:03.779 --> 00:32:06.940
a big difference. Yeah. Same. I, yeah, a buddy

00:32:06.940 --> 00:32:08.880
of mine got me hooked in rocking around that

00:32:08.880 --> 00:32:11.500
same timeframe during comfort crisis. I think

00:32:11.500 --> 00:32:15.130
Michael Easter was on. The Art of Manliness podcast

00:32:15.130 --> 00:32:18.589
talking about it. And yeah, I was hooked as well.

00:32:18.849 --> 00:32:20.849
I wasn't as hooked as you, though, because you

00:32:20.849 --> 00:32:23.250
wrote a book about it, Ruck Fit. Talk to me about

00:32:23.250 --> 00:32:24.950
that. What was your inspiration for writing the

00:32:24.950 --> 00:32:27.660
book? My inspiration with the book was really

00:32:27.660 --> 00:32:30.220
to bring rucking to the average person because

00:32:30.220 --> 00:32:32.440
when you look at rucking and its roots in the

00:32:32.440 --> 00:32:35.559
military, it can be very intimidating. And before

00:32:35.559 --> 00:32:37.380
we even hit record, it's like, okay, you think

00:32:37.380 --> 00:32:40.240
of, do I have to ruck with my body weight on

00:32:40.240 --> 00:32:41.940
my back? And it's like, no, you don't. Like you

00:32:41.940 --> 00:32:44.059
can start with 10 pounds. Maybe you're working

00:32:44.059 --> 00:32:47.000
your way up. And I think there's so much to gain.

00:32:47.059 --> 00:32:50.440
It's a very low barrier to entry and it gets

00:32:50.440 --> 00:32:52.519
people outside. It gets people out of their head.

00:32:52.640 --> 00:32:55.549
You can use your ruck to strength train. So I

00:32:55.549 --> 00:32:57.349
go through talking about a lot of the benefits.

00:32:57.430 --> 00:33:00.029
I do a whole gear survey, like what's better,

00:33:00.089 --> 00:33:02.690
a weighted vest versus a ruck plate carrier versus

00:33:02.690 --> 00:33:05.950
a rucksack and maybe other equipment to consider,

00:33:06.049 --> 00:33:08.769
especially if you're in, you know, maybe different

00:33:08.769 --> 00:33:11.430
climates. I'm in Minnesota, so we ruck a lot

00:33:11.430 --> 00:33:14.609
in the cold for half of the year. And then I

00:33:14.609 --> 00:33:17.049
also include things like strength training exercises.

00:33:17.150 --> 00:33:20.069
So how you can use your ruck essentially as your

00:33:20.069 --> 00:33:22.589
strength training buddy. And then I also have

00:33:22.589 --> 00:33:25.839
to talk about things like CGM and nutrition because

00:33:25.839 --> 00:33:28.079
I had to put my dietitian hat on for a little

00:33:28.079 --> 00:33:30.119
bit too. Right. Oh, absolutely. You're a registered

00:33:30.119 --> 00:33:31.839
dietitian. You have to squeeze that in. I get

00:33:31.839 --> 00:33:34.480
it. Who is it? Who is it for? Is it for someone

00:33:34.480 --> 00:33:37.539
new to rucking? Is that fair to say? It's best

00:33:37.539 --> 00:33:40.279
for new people, but I did put advanced plans,

00:33:40.380 --> 00:33:42.279
too, because I really wanted to offer something

00:33:42.279 --> 00:33:45.299
for everyone. So I have specific training plans,

00:33:45.500 --> 00:33:48.480
everything from a 5K if you're new. And then

00:33:48.480 --> 00:33:51.140
what I found just the longer I'm in, I think,

00:33:51.140 --> 00:33:53.380
the rucking community is there's a lot of people

00:33:53.380 --> 00:33:56.480
that want to start pushing themselves. Like,

00:33:56.539 --> 00:33:58.759
OK, I want to start rucking heavier, longer distances.

00:33:58.779 --> 00:34:02.559
We're seeing, I think, more rucking races. Maybe

00:34:02.559 --> 00:34:04.619
I don't know if I'd say races, but challenges.

00:34:06.380 --> 00:34:08.860
wanted to give people a format for that. So I

00:34:08.860 --> 00:34:10.699
do have all the way up to like a half marathon

00:34:10.699 --> 00:34:13.820
or a 25k in there as well, especially I feel

00:34:13.820 --> 00:34:15.539
like we're seeing a lot like with Go Ruck, for

00:34:15.539 --> 00:34:17.300
example, I mean, they're notorious for having

00:34:17.300 --> 00:34:20.519
anything from a family event that's maybe super

00:34:20.519 --> 00:34:24.420
easy to selection where you're just the goal

00:34:24.420 --> 00:34:27.300
is to weed as many people out as possible. Yeah.

00:34:27.719 --> 00:34:30.559
So did you you drew off of your experience and

00:34:30.559 --> 00:34:32.500
knowledge being a certified personal trainer

00:34:32.500 --> 00:34:35.730
to put those plans together? I did. Yes. Where

00:34:35.730 --> 00:34:37.469
did you get your start being a personal trainer?

00:34:38.010 --> 00:34:41.170
It was my pivot out of corporate life. Essentially,

00:34:41.250 --> 00:34:44.050
it was a way to get away from my desk job. And

00:34:44.050 --> 00:34:46.530
I just found like on basically my free time,

00:34:46.590 --> 00:34:48.929
I was looking at things like bodybuilding .com

00:34:48.929 --> 00:34:50.909
and Women's Health Magazine. This was before

00:34:50.909 --> 00:34:52.949
we got all of our information from social media

00:34:52.949 --> 00:34:55.869
or podcasts. So those are my resources. And I

00:34:55.869 --> 00:34:58.630
just decided to turn it into a career. And that

00:34:58.630 --> 00:35:00.849
was my pivot out. And then essentially, when

00:35:00.849 --> 00:35:03.489
I was training to get my personal training certification,

00:35:03.769 --> 00:35:05.849
that's when I found out what a dietitian was.

00:35:05.929 --> 00:35:07.780
And I was like, Actually, I think that's what

00:35:07.780 --> 00:35:09.980
I want. So then I ended up going back to school

00:35:09.980 --> 00:35:13.320
to get my RD as well. Hey, that's awesome. Wow.

00:35:13.420 --> 00:35:15.219
Good for you. I was the old lady in classes.

00:35:15.280 --> 00:35:17.880
Yeah. Oh, yeah. Oh, wow. That's so cool. But

00:35:17.880 --> 00:35:20.900
like there for a purpose, like you were there

00:35:20.900 --> 00:35:23.760
for business. Let's do this. Did you learn anything

00:35:23.760 --> 00:35:26.179
interesting while you were writing the book that

00:35:26.179 --> 00:35:29.420
kind of stuck in your mind? Anything surprising

00:35:29.420 --> 00:35:31.760
or anything like that? Some of the statistics

00:35:31.760 --> 00:35:34.300
were a little bit jarring. I think when we're

00:35:34.300 --> 00:35:36.780
looking at. kind of thinking about our conversation

00:35:36.780 --> 00:35:39.599
today, I share a little bit about like metabolic

00:35:39.599 --> 00:35:42.840
syndrome, which ties closely to things like insulin

00:35:42.840 --> 00:35:45.820
resistance and how muscle weaves into that picture.

00:35:46.139 --> 00:35:49.099
So I think that was a little bit shocking to

00:35:49.099 --> 00:35:51.679
hear. Like I think 40 % of people are walking

00:35:51.679 --> 00:35:55.380
around with either metabolic syndrome or prediabetes

00:35:55.380 --> 00:35:58.099
and they don't even know it. Working on your

00:35:58.099 --> 00:36:00.000
muscle can be a big part of that. And that's

00:36:00.000 --> 00:36:02.059
why I love CGM and rucking. I feel like the two

00:36:02.059 --> 00:36:04.800
of those work really nicely. And also just how

00:36:04.800 --> 00:36:08.059
muscles are essentially an organ of their own.

00:36:08.139 --> 00:36:10.639
So when you're working out, you're releasing

00:36:10.639 --> 00:36:13.400
all of these anti -inflammatory molecules. And

00:36:13.400 --> 00:36:16.219
I think one article said it was like up to like

00:36:16.219 --> 00:36:18.199
a thousand different things that we just haven't

00:36:18.199 --> 00:36:22.000
discovered yet. So the more I learn about things,

00:36:22.079 --> 00:36:24.219
the more I'm really appreciative, I think, for

00:36:24.219 --> 00:36:28.320
the impact of what our muscle is doing and trying

00:36:28.320 --> 00:36:31.460
to help. People preserve that because when we

00:36:31.460 --> 00:36:33.599
do really strict diets, for example, it's like

00:36:33.599 --> 00:36:36.139
we're risking maybe losing some muscle mass.

00:36:36.280 --> 00:36:38.639
And it's like, what can we do to help preserve

00:36:38.639 --> 00:36:40.519
muscle? Because that's going to help, one, your

00:36:40.519 --> 00:36:43.340
fitness, but then also how you metabolize your

00:36:43.340 --> 00:36:46.719
food, too. Gotcha. And you also have a new podcast,

00:36:46.820 --> 00:36:48.719
which I'm very excited about. It's called Sugar

00:36:48.719 --> 00:36:51.940
and Strength Podcast. Same question. What's the

00:36:51.940 --> 00:36:55.170
inspiration for the podcast? Imagine blood, sugar

00:36:55.170 --> 00:36:57.250
and strength. But I thought that maybe doesn't

00:36:57.250 --> 00:36:59.369
sound as nice. Like when you're talking like

00:36:59.369 --> 00:37:02.050
the blood, sugar and strength podcast. That could

00:37:02.050 --> 00:37:04.590
be a little. That could be a little jarring maybe

00:37:04.590 --> 00:37:07.429
on the first read. Exactly. So that was my goal.

00:37:07.550 --> 00:37:10.110
I know, you know, we kind of talked loosely about

00:37:10.110 --> 00:37:12.929
social media before this. And like, it's just,

00:37:12.969 --> 00:37:15.230
it's difficult to get your point across. I think

00:37:15.230 --> 00:37:17.010
sometimes in social media, and there's so much

00:37:17.010 --> 00:37:20.309
noise, my goal was to kind of take my expertise

00:37:20.309 --> 00:37:22.849
and put that filter on and help people sort through

00:37:22.849 --> 00:37:25.590
it. Because I don't think it's a shortage of

00:37:25.590 --> 00:37:28.869
information that we need. It's how do we filter

00:37:28.869 --> 00:37:32.090
out what matters to us and turn that into action.

00:37:32.519 --> 00:37:35.539
I see a lot of people stuck into that perfect

00:37:35.539 --> 00:37:38.820
planning phase or procrastination. Like I just

00:37:38.820 --> 00:37:41.039
need to do this and then I can actually take

00:37:41.039 --> 00:37:43.980
action on the things I want. So my goal was to

00:37:43.980 --> 00:37:46.699
help turn that into tangible things, have more

00:37:46.699 --> 00:37:50.880
nuanced conversations. Instead of 90 second story

00:37:50.880 --> 00:37:55.440
on Instagram, essentially. I listened to the

00:37:55.440 --> 00:37:58.099
trailer that you have out for, or maybe it's

00:37:58.099 --> 00:38:01.219
episode one. And man, some of your vocabulary,

00:38:01.320 --> 00:38:03.800
the words that you've made up about procrastinating,

00:38:03.880 --> 00:38:06.019
procrastinate clean. What was the other one?

00:38:07.000 --> 00:38:09.880
Procrasti -snacking. That's my favorite. Procrasti

00:38:09.880 --> 00:38:13.320
-snacking, yeah. I'm going to start weaving that

00:38:13.320 --> 00:38:16.000
into my personal life because I like that. I

00:38:16.000 --> 00:38:17.199
like that a lot. I find it really entertaining.

00:38:17.719 --> 00:38:20.780
I also, in the trailer, you mentioned something

00:38:20.780 --> 00:38:24.340
about doing AMA episodes, which is such a cool

00:38:24.340 --> 00:38:27.969
idea. I will definitely be submitting quite a

00:38:27.969 --> 00:38:30.829
few more questions for you because I bombarded

00:38:30.829 --> 00:38:34.389
you in this first quarter, a quarter or a half

00:38:34.389 --> 00:38:36.230
of this episode with questions. I have so many

00:38:36.230 --> 00:38:38.329
more, but I don't want to take up too much more

00:38:38.329 --> 00:38:40.130
of your time. But I will definitely be submitting

00:38:40.130 --> 00:38:44.309
some more questions via AMA. What are you looking

00:38:44.309 --> 00:38:47.489
forward to the most with the podcast? I'm looking

00:38:47.489 --> 00:38:50.329
forward to setting the foundation for people,

00:38:50.429 --> 00:38:52.949
first of all, like, okay, what is my nutrition

00:38:52.949 --> 00:38:56.630
philosophy, and then having a platform for more

00:38:56.630 --> 00:38:58.889
nuanced conversations, because I think there

00:38:58.889 --> 00:39:02.329
is no one size fits all. So if I can give people

00:39:02.329 --> 00:39:05.300
more tools, and then they have that in their

00:39:05.300 --> 00:39:08.000
toolbox, they can pick and choose when to use

00:39:08.000 --> 00:39:10.019
them. Because I find a lot of times something

00:39:10.019 --> 00:39:12.300
might not be relevant now, but you might think

00:39:12.300 --> 00:39:14.539
back or, you know, six months from now, it'll

00:39:14.539 --> 00:39:16.420
be like, oh, I remember this. I'm going to go

00:39:16.420 --> 00:39:19.679
back and, you know. maybe take more of that to

00:39:19.679 --> 00:39:22.760
heart. So giving people more tools, whether it's

00:39:22.760 --> 00:39:26.900
nutrition, CGM, rucking, that they can use in

00:39:26.900 --> 00:39:29.480
their real life. Because, you know, as much as

00:39:29.480 --> 00:39:31.420
we want to overhaul everything overnight, I feel

00:39:31.420 --> 00:39:34.059
like that just sets us up for failure in the

00:39:34.059 --> 00:39:37.579
long run. And as unsexy as it is to just like

00:39:37.579 --> 00:39:39.840
make small changes over time, I feel like that's

00:39:39.840 --> 00:39:42.239
what really kind of gets things turning in the

00:39:42.239 --> 00:39:44.820
right direction. I feel like that's an excellent

00:39:44.820 --> 00:39:47.179
purpose. Well, thanks for sharing that, Kayla.

00:39:47.380 --> 00:39:49.980
And I have one last fun question for you. But

00:39:49.980 --> 00:39:51.320
before we get to that, I just want to say I had

00:39:51.320 --> 00:39:53.380
a lot of fun during this conversation. I really

00:39:53.380 --> 00:39:55.320
appreciate you coming on, sharing your knowledge

00:39:55.320 --> 00:39:57.840
and your expertise. And I wish you the best of

00:39:57.840 --> 00:40:01.920
luck with RuckFit and your new podcast. And so

00:40:01.920 --> 00:40:05.079
for the last fun question, I've been asking the

00:40:05.079 --> 00:40:06.880
last couple of guests just because I think it's

00:40:06.880 --> 00:40:10.519
kind of fun just to see other people, how creative

00:40:10.519 --> 00:40:13.150
they can be. If you could create a bumper sticker

00:40:13.150 --> 00:40:17.130
about rucking, what would it be? Ooh, I'm a sucker

00:40:17.130 --> 00:40:19.469
for puns. So wherever you can put the F word,

00:40:19.590 --> 00:40:22.710
like you can put ruck. Yeah. But I feel like

00:40:22.710 --> 00:40:25.789
that's been overdone a lot. One thing that I

00:40:25.789 --> 00:40:27.710
want to put on a t -shirt, which would probably

00:40:27.710 --> 00:40:29.869
be appropriate for a bumper sticker, is ruck

00:40:29.869 --> 00:40:32.590
around and find out. Yeah, I like that. Like

00:40:32.590 --> 00:40:36.010
R -A -F -O. Yeah, that's really good. Well, Kayla,

00:40:36.170 --> 00:40:38.349
really, I said it before, I really appreciate

00:40:38.349 --> 00:40:39.789
you coming on. Thanks for sharing your expertise

00:40:39.789 --> 00:40:42.969
with us. Yes. Thanks for having me. All right.

00:40:43.010 --> 00:40:45.130
That wraps up my conversation with Kayla Gergen.

00:40:45.409 --> 00:40:47.469
Check out her book, Ruck Fit. It's available

00:40:47.469 --> 00:40:49.489
pretty much everywhere, but I included a link

00:40:49.489 --> 00:40:52.050
in the show notes for your convenience. You can

00:40:52.050 --> 00:40:55.349
connect with Kayla at her website, KaylaGergenRD

00:40:55.349 --> 00:41:00.769
.com. That's K -A -Y -L -A -G -I -R -G -E -N

00:41:00.769 --> 00:41:04.250
-R -D .com. Also check out her new podcast called

00:41:04.250 --> 00:41:06.210
the Sugar and Strength Podcast. I've listened

00:41:06.210 --> 00:41:08.110
to the first couple episodes. She's really onto

00:41:08.110 --> 00:41:10.260
something there. I'm really enjoying them. You

00:41:10.260 --> 00:41:12.380
might find them interesting too. And lastly,

00:41:12.539 --> 00:41:14.619
Kayla's been pretty generous and is sharing a

00:41:14.619 --> 00:41:16.860
free CGM guide if you're curious. I included

00:41:16.860 --> 00:41:19.179
a link in the show notes. If you want to reach

00:41:19.179 --> 00:41:21.400
out to me, head on over to theruckersedge .com

00:41:21.400 --> 00:41:24.260
or on Instagram at theruckersedgepod. If you

00:41:24.260 --> 00:41:25.860
enjoyed today's episode, make sure to go ahead

00:41:25.860 --> 00:41:28.059
and follow or subscribe to the show in your favorite

00:41:28.059 --> 00:41:30.199
podcast app so you're notified of the new episodes.

00:41:30.480 --> 00:41:32.460
All right, that's it for today. Thanks again

00:41:32.460 --> 00:41:35.039
to Kayla for sharing all of her expertise. And

00:41:35.039 --> 00:41:37.440
thank you very much for listening to this week's

00:41:37.440 --> 00:41:38.820
episode of The Rucker's Edge.