Ep 276: Adding Weight to Maximize Metabolic Wellness with RuckFit Author Kayla Girgen
The BariNation Foundation PodcastShow Notes
Have you ever worked so hard to lose weight, only to feel frozen at the idea of intentionally putting weight back on your body? You’re not alone. And this episode is for you. In this BariNation Podcast episode, we sit down with Kayla Girgen, RD, LD, CPT, registered dietitian, personal trainer, and author of the new book Ruck Fit, to break down rucking through a bariatric lens, the fears, the resistance, and why this simple practice may be one of the most powerful (and overlooked) tools for post-op metabolic health. Rucking is simply walking with weight, and while that sounds straightforward, for bariatric patients, it can bring up a lot of hesitation: “I worked so hard to lose this weight—why would I add it back?” “What if I hurt myself?” “What if it doesn’t actually help?”
Kayla meets those fears head-on with science, compassion, and real-world experience. Episode Quotes: "It might sound dramatic to say that rucking saved me, but shouldering the load helped me reclaim my sense of self, perseverance, and inner peace." Kayla Girgen “Rucking's going to help preserve that muscle and help make sure that you can maximize your blood sugar management...By adding weight back in the form of a weighted vest or a ruck, you help provide that weight bearing stimulus that helps tell your skeleton, hey, we still need this bone density." What We Cover in This Episode Why Bariatric Patients Hesitate to Try Rucking The emotional and psychological resistance to “adding weight back” How fear, all-or-nothing thinking, and perfectionism keep us stuck Why doing nothing often feels safer than trying something new
What Rucking Actually Is (and What It’s Not) Walking with a weighted vest or backpack (ruck) Why rucking is low-impact, scalable, and accessible How rucking is different from traditional cardio or gym workouts
Muscle, Bone Density, and Post-Op Strength Why rapid weight loss can increase risk of muscle and bone loss How rucking provides the weight-bearing stimulus your skeleton needs Why preserving muscle matters more than “burning calories”
Metabolic Health & Flexibility Explained Simply What metabolic flexibility actually means (without medical jargon) Why bariatric patients often feel hungry quickly or “carb dependent” How rucking helps muscles access fuel without relying on insulin Why this matters for insulin resistance, inflammation, and long-term health
Mental Health, Burnout, and Consistency How rucking supported Kayla through panic attacks and burnout Why rucking helps people escape the “all in or all out” cycle The underrated mental health benefits of movement + nature
How to Start Rucking (Without Overdoing It) How much weight to start with (hint: less than you think) Weighted vest vs backpack: pros, cons, and posture considerations Creative ways to ruck without going on a long walk (yes, housework counts) Why not every walk needs to be a ruck
Community, Connection, and Real-Life Support Why rucking works well in groups (even at different fitness levels) How community reduces fear and builds confidence Why post-pandemic connection matters more than ever
About Kayla Girgen & Ruck Fit Kayla Girgen, RD, LD, CPT is a registered dietitian, certified personal trainer, and movement educator who discovered rucking during a season of burnout and anxiety. Her new book, Ruck Fit, explores: The history of rucking The science behind why it works How rucking supports metabolic, mental, and physical health Practical, beginner-friendly guidance to get started safely
This episode brings the book to life, especially for bariatric patients navigating movement after weight loss surgery. Thinking About Trying Rucking? If this episode sparked questions like: “Is rucking safe after bariatric surgery?” “When is the right time to start?” “What if I’m scared I’ll fail?”
You’re exactly who this conversation is for. 👉 Leave a comment, 👉 Email us at [email protected], or 👉 DM us inside the BariNation Community We’ll be inviting Kayla back to go ev
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