In this episode, Kayla breaks down why muscle is about so much more than aesthetics, and why strength and movement are foundational to metabolism, blood sugar balance, and long-term health.

In this episode, you’ll learn:
- What makes muscle the most “metabolically active” tissue in the body
- Fat loss vs. weight loss—and why the scale can be misleading
- Why being a “slow loser” can actually be a good thing
- What to know about muscle loss with GLP-1 medications
- The three non-negotiables for preserving muscle
- Strength training vs. cardio & the unique benefits of each
- Why rucking is Kayla’s favorite hybrid exercise for strength & cardiovascular gains

Building muscle and strength isn’t optional—it’s an investment in your metabolism, mobility, blood sugar, and future quality of life. Start where you are, build consistency, and focus on progress—not perfection.

Chapters:
00:00 Introduction
02:31 Why Muscle Matters: Muscle Quality
03:09 How Muscle Impacts Blood Sugar & Insulin Sensitivity
07:18 More Benefits of Muscle on Longevity
10:45 Mindset Shift: Fat Loss vs. Weight Loss
14:23 How Weight Loss Impacts Body Composition
18:53 Strength Training vs Cardio: What's Better?
25:06 Rucking: The Ultimate Hybrid Exercise
28:13 Final Thoughts

Keywords:
blood sugar balance, insulin sensitivity, metabolic health, muscle and metabolism, strength training for women, fat loss vs weight loss, body composition

🔗Links Mentioned In This Episode:
Ruck Fit: Build Strength and Endurance by Walking with Weight

Blog posts:
- Strength vs. Cardio: What’s Better?
- Weighted Vest vs Rucksack: Which Is Better for Walking with Weight?
- Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence

BMR/REE Calculator
- Estimate how many calories you burn at rest

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Rucking 101 PDF

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