Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
20-50 pounds on your back, walking, usually on hills or uneven ground. It hits an unusual sweet spot: easy enough to be true zone 2 cardio, loaded enough to stress bone, grip and the posterior chain, and low-skill enough to do while listening to a podcast. Joint-friendlier than running for most people, and it scales just by adding weight.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Jocko WillinkDoes it
Retired Navy SEAL officer · Jocko Podcast
Rucks with a 75 to 85 pound pack as conditioning that carries over directly to real-world capability.
Source: Business Insider interview, syndicated by AOL - Peter AttiaDoes it
Physician · The Drive · author of Outlive
55 to 60 pounds for about an hour at a time gets him aerobic volume and load-bearing in one session.
Source: The Tim Ferriss Show #661 transcript
Aimed at the same thing
Other entries filed under fitness or longevity.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - ProtocolFREE, no cost
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.