The Wellness Wire: Issue 18

Ever notice someone pacing the promenade with a chunky backpack? They’re not late for a flight; they’re rucking. 

Add roughly 5–10% of your body weight to everyday walks, and you’ll dial up calorie burn, fortify bone, and, according to fresh “gravitostat” research, quiet the appetite circuits that normally push weight back up. Strap in as we ask, “What the ruck?”

📈 The rise of rucking

• Searches surging: Global Google queries for “rucking” grew by roughly 50% year-on-year.

• TikTok traction: The hashtag #rucking now exceeds 154 million views, easily outpacing #militaryworkout on the platform.

• Gear flying off shelves: Sales of weighted vests jumped more than 50% to $27 million in the 12 months to May 2025, according to Circana.

• Big brands stepping in: Even fitness giant Nike is taking notice.

🎒 Why extra weight works

Your skeleton isn’t just structural—it’s smart. Scientists have discovered a body-weight sensing system nicknamed the gravitostat. When your lower body detects added load, it sends signals to your brain that reduce hunger and help defend lean mass.

In one study, people with obesity wore a weighted vest equivalent to 11% of their body weight for 8 hours a day over 3 weeks. They lost an average of 1.6 kg of fat, while a control group wearing light vests barely budged. Even more impressively, in a longer trial, those who added weighted loading regained half as much weight after a diet compared to those who didn’t.

This signal seems to work independently of leptin, the usual hormone that regulates weight. That may explain why even people who are leptin-resistant still respond.

Rucking, it turns out, mimics this effect. Strap on a backpack with 5–10% of your body weight, and your bones quietly tell your brain, “Let’s lighten the load.”

Think of body weight as being regulated by two safety systems:

1. Leptin, a hormone made by fat cells, kicks in when fat stores get too low. It tells your brain to eat more and conserve energy, kind of like a starvation alarm.

2. The gravitostat, a gravity-sensing system in your bones, responds when your weight rises above a certain point. It tells your brain to eat less and burn more, especially when it detects added load on your legs and hips.

This creates a dual system: leptin helps you avoid being too thin, while the gravitostat helps prevent excess weight gain. Each one sends signals to the brain, but they likely work together in a feedback loop to keep your weight in a healthy range.

🪄 Small nudges, meaningful wins

An encyclopaedia in your backpack isn’t the only weight-loss trick out there. These simple, science-backed tricks can subtly shift behaviour and energy balance in your favour:

 🍽️ Downsize your dinnerware: Switching to smaller plates and bowls can cut calorie intake by 7–14% without you even noticing.

🥤 Swap, don’t sacrifice: Replacing sugary drinks with diet soda or sparkling water has been shown to match water for weight loss over 6–12 months.

🚪 Close the kitchen early: Setting a hard stop on late-night snacking helps reduce mindless intake and improve sleep quality.

🧊 Cool your room: Sleeping in a cooler environment can subtly boost brown fat activity, increasing energy burn overnight.

📱 Stay off the scroll: Distracted eating leads to larger portions, so drop your phone and switch off the TV when you eat. You’ll end up eating less.

Each of these tweaks acts like a small tailwind—modest alone, but powerful when combined.

🎯 From smart hacks to a sustainable system

Tips and tricks can make a real difference, but lasting change isn't about finding a single magic bullet; it's about building a system where these smart choices become second nature. True success comes from layering these small wins and addressing the deeper drivers: stress, sleep, movement, food, and support. 

That’s where our new Weight Wellbeing program comes in. We help you build that system.

It’s a 12-week digital pathway, built by clinicians, that combines expert nutrition coaching, custom activity plans (yes, rucking counts), mindset tools, and real accountability.

If you’re ready to move from hacks to habits, we’ll walk with you, weighted vest optional.

👉 Walk With Us

📝 Quick takeaways

• Rucking is more than a trend; it taps into a biological weight-sensing system.

• Small swaps like smaller plates or diet soda can nudge energy balance in the right direction.

• Sustainable results come from stacking these tactics with expert support, like our Weight Wellbeing program.

📢 Spread the word

Love what you read? Help us grow our reach. Forward this issue to a colleague who geeks out on health, wellbeing, and longevity, or hit subscribe if it was passed along to you.

🏢 Could Strove help at your organisation?

Help your team with targeted prevention programs that address their most pressing health risks.

Book a demo to see the difference.