The SHN #64: Rucking and Effortless Being

Welcome back to The Synergetic Health Newsletter! 

In this edition, we look into the hybrid workout, rucking.

Then comes my favorite parts of the book “Effortless Being.”

Finally, I’ll include some links to things I’ve found particularly interesting recently.

🏝️ Greetings From Siargao Island, Philippines 🏝️

Conde Nast Traveler named Siargao the world's most beautiful island in 2018, and I can see why! Though I still have much more to discover, exploring and living the island life in the week since I've arrived has been awesome.

This place has been a surfer’s paradise for years but also attracts tourists from all over the world who just love the laid-back beach lifestyle. It's fantastic to zip around town on a motorbike (about $6 a day) to different beaches, surf breaks, restaurants, bars, and the various sights.

Everyone, from the locals to the tourists to the expats, is incredibly friendly and open here—you definitely get a Costa Rica-type vibe. I had five people giving me advice and ultimately helping me ride the first waves of my life, which was amazing.

The homestay I’m in for my first week is perfect— my hosts are great people and there is a revolving door of visitors from all around the world to meet and hang out with. While not the cheapest island in the Philippines, you can get your own room for between $30-50/night either in a homestay or small apartment in the middle of town.

Although you can find meals in the $2-3 range, I’ve been frequenting a burger joint, thai restaurant, breakfast spot, and smoothie bowl place where my average meal is about $5. You can get an iced caramel macchiato for 39 pesos around the corner, which is around 60 cents.

A 60-minute massage sets you back $10, renting a surfboard is around $4 for two hours, a one hour surf lesson is around $8-10, and a fresh coconut around $1.25.

If you can, working out outdoors is always preferable to indoors under artificial lights, and the main gym here is like that, which I love.

For anyone planning a trip to Southeast Asia and/or the Philippines, throw this island on your list! (just be prepared for the heat and humidity)

👣 Rucking: The Hybrid Workout

In recent years, a simple yet powerful exercise has been gaining popularity among fitness enthusiasts and health-conscious individuals alike: rucking. Popularized by experts like Peter Attia in his book "Outlive" and Michael Easter in "The Comfort Crisis," rucking is essentially walking with a weighted backpack. This seemingly straightforward activity offers a blend of cardiovascular and strength training benefits, making it an ideal workout for those who don’t love being in the gym or going on long runs.

The Beauty of Rucking

At its core, rucking is walking while carrying a load, typically in a backpack. This added weight transforms a regular walk into a more challenging and beneficial exercise. The appeal of rucking lies in its simplicity and accessibility. Unlike traditional strength training that requires gym equipment or endurance activities that can be daunting for beginners, rucking only requires a backpack and some weight.

Benefits of Rucking

• Cardiovascular Health: Rucking elevates your heart rate more than regular walking, providing cardiovascular benefits without the high-impact stress of running.

• Strength Building: The added weight engages your core, legs, and back muscles, effectively turning your walk into a full-body strength workout.

• Improved Posture: Carrying weight properly encourages better posture and core engagement.

• Low-Impact Exercise: Unlike running, rucking is gentle on your joints while still providing significant fitness benefits.

• Calorie Burning: The added weight increases calorie burn compared to regular walking.

• Mental Health: Like other forms of exercise, rucking can reduce stress and improve mood. The outdoor aspect adds the benefits of nature exposure.

• Functional Fitness: Rucking improves your ability to carry loads in everyday life, enhancing overall functional fitness.

Getting Started with Rucking

Starting a rucking routine is straightforward:

• Choose a Backpack: Any sturdy backpack will do, but there are specialized rucking packs available, like the ones from GoRuck.com

• Start Light: Begin with 10-15% of your body weight and gradually increase

• Use Proper Form: Keep your back straight and walk at a brisk pace.

• Set Realistic Goals: Start with shorter distances and gradually increase both distance and weight.

• Stay Hydrated: Carry water, especially for longer rucks.

Who Should Consider Rucking?

Rucking is particularly appealing to:

• Those who enjoy walking and being outdoors but want more of a challenge.

• Individuals who find traditional strength training or endurance activities unappealing or intimidating.

• People looking for a low-impact yet effective workout.

• Anyone seeking to improve overall fitness and functional strength.

Incorporating Rucking into Your Routine

The flexibility of rucking makes it easy to incorporate into various lifestyles:

• Morning Workout: Start your day with a brisk ruck around the neighborhood.

• Lunch Break Exercise: Use your lunch break for a quick ruck session.

• Weekend Activity: Plan longer rucks on weekends, exploring parks or trails.

• Social Exercise: Ruck with friends or join rucking groups for a social fitness experience.

Rucking offers a unique and effective way to improve both cardiovascular health and strength. Its simplicity, accessibility, and versatility make it a great option for those looking to enhance their fitness routine without the complexity of traditional gym workouts.

Both Attia and Easter write about the durable rucks offered by GoRuck.com, so maybe you would find purchasing a pack from there to be a worthy investment.

*The word ruck was found in this post 29 (well, now 30) times, sorry!

📚 Effortless Being

I didn’t realize until I finished reading, but David Bingham’s “Effortless Being” is Amazon’s #1 best seller in the “Spiritual Growth” category. While I don’t love shopping off the best seller list, this book is worthy of that honor. It’s also included with Kindle Unlimited, which I also recommend.

While the book is only 59 pages— it packs a punch— and here I offer some of my favorite passages that share the bulk of the book’s message:

Two Forms of Intelligence

“The first type of intelligence is the one available in effortless being. It is a combination of infinite intelligence and infinite love. When you rest as effortless being and notice you are that which is aware, you hand over all responsibility to this love-based intelligence. When you do this, life becomes guided by things like intuition, inspiration, synchronicity, telepathy. And because these are based in loving intelligence, they give rise to the most amazing, enriching experiences. It is this type of intelligence that will reveal your destiny and what you really came here to do, all without searching and obsessing with the mind.

The second type of intelligence is the one available to the mind. It is the thought stream—the mind chatter —and it is a combination of intelligence and fear. All of its thoughts have to do with being a limited, individual being; thoughts to do with a desire for things to be different, thoughts that make you feel rushed or anxious, and thoughts that place people or things in a hierarchy. Utilizing fear-based intelligence is how most people have come to operate, and that intelligence will search forever for its purpose and happiness.”

Invitations of the Mind

“When you function from effortless being and notice all forms arising, you are disconnecting your energy from the mind. It’s this disconnection that allows you to see the invitations that the mind is presenting. And just like an invitation to a party, if you begin to decline the invitations, you’ll eventually stop getting invited.”

“As you begin to prioritize doing what gives you a sense of ease, expansiveness, and joy, you’ll notice more clearly infinite being guiding you through intuition. Inspired ideas, synchronicities, the desire to create—this is infinite being providing guidance, but the mind will try to take credit.”

“Know that by remaining as what you are, and neutrally witnessing the thoughts and emotions that arise, you are freeing up energy that has been used to maintain identification with the mind. That energy can then be used for more elevated and enriching experiences—experiences that come from loving intelligence.”

“Return to noticing how everything arises equally and effortlessly in this vast field of awareness, and allow infinite being to guide integration. Then, when invitations arise on their own, simply notice them. It may feel like a familiar sensation or thought, and you can just say, “Oh there’s that old ride I used to take that would send me into days of suffering. I think I’ll let it pass.”

Conscious Alignment

“If you have intention, you can detect the energetic implications of everything, from the food you eat to the media you consume. The more you function from effortless being, the more you’ll naturally be guided to activities that conserve your energy and align with your true nature.”

Unlimited Potential

“Unplugging your energy from the mind is the key to unlocking the unlimited potential of infinite being. The more you decline the invitations of the mind and stay as effortless being, the more you’re allowing your true nature to orchestrate life.”

Purpose Revealing Itself

“As you align with infinite being, what you came here to do will be revealed. And because infinite being is benign, when it reveals your life’s purpose, it’s in a way that is kind and balanced. This means it will not be something that requires you to feel stressed or overworked. In fact, infinite intelligence is so efficient that productivity and what you’ll be able to achieve will be on a completely different level—it’s doing less and accomplishing more.

For most people, the purpose involves something that comes really naturally to them, sometimes so naturally that they may not even recognize it as a skill. They’ve just always been good at it. This is quite the shift for most people, as we’ve been conditioned to focus on areas where we’re inadequate in some way. But it’s usually the things that come easily to a person that are of the most value.”

Bingham packs a lot of wisdom into 59 pages. He shows us how to step back from the constant noise in our heads and tune into something deeper. It's not about forcing change, but about noticing what's already there.

The book touches on some big ideas - how to find your purpose, live more intuitively, and feel at peace with yourself. No wonder it's resonating with so many readers. If you're feeling stuck or overwhelmed by life, "Effortless Being" might just offer the fresh perspective you need.

𝕏 Thread of the Week

😴 EMF Exposure Negatively Impacts Your Sleep: This study conducted in a Chinese electric power plant examined the relationship between electromagnetic field (EMF) exposure and sleep quality among workers. The research found that longer daily occupational EMF exposure was associated with an increased risk of poor sleep quality. Notably, workers with longer daily exposure times had a 57-68% higher risk of poor sleep compared to those with shorter exposure times. This effect was even more pronounced among workers with long-term occupational exposure (23 years or more).

🍆 Microplastics Discovered in the Human Penis: Uh oh. A recent study found microplastics in the penile tissue of 4 out of 5 men with erectile dysfunction, raising concerns about the widespread presence of these endocrine disruptors in the human body. The microplastics likely entered the reproductive organs through the bloodstream, suggesting they may accumulate in other highly vascular organs as well.

Beyond their endocrine-disrupting effects, these particles can cause physical damage to blood vessels, leading to chronic inflammation and potentially contributing to cardiovascular disease, dementia, and cancer. The findings highlight the urgent need to reduce plastic use in daily life, as there's currently no known way to remove these particles from the body. This issue may be contributing to the infertility epidemic in developed countries where plastic use is ubiquitous 😕 

Learn more by reading “Fatal Conveniences” by Darin Olien, “Estrogeneration” by Anthony Jay, and “Toxic: A Comprehensive Guide to a Healthier Home” by Josh Kaye.

😴 Sleep Requires Energy: Contrary to popular belief, sleep requires significant energy expenditure, about 90% of the resting metabolic rate. This article emphasizes that sleep is crucial for energy conservation and overall health. It discusses the five stages of sleep, with REM sleep being particularly important.

The circadian rhythm, our body's 24-hour clock, plays a vital role in metabolic health and is linked to energy balance. Disruptions in sleep patterns can lead to various health issues, including obesity and diabetes.

The article also touches on sleep apnea, a condition where breathing stops during sleep, which can be related to energy imbalances in the brain. It draws parallels between human body functions and car mechanics to illustrate how energy is used and regulated in our bodies, even during sleep.

🔗 One Hitters

📱 DON’T SLEEP with the phone charging next to you in bed (Here’s Why)

🧠 The science of a cosmic genius— Walter Russell (Thread)

💬 “Cancer is helped by sunbathing. Those who get more sunlight have less cancer. Sunbathing heals cancer by building up the immune system and increasing the oxygen in the tissues. Sunlight does not cause skin cancer unless one suffers through chronic sunburn" -Dr. Zane R. Kime

⏰ Time=Wealth by Rolf Potts (Video Lecture)

✔️ That will do it for this time! Hopefully you got some value out of it. If you have any questions/comments/things you’d like to learn more about please don’t hesitate to reach out.

🔗 If you know anyone who loves learning about these types of topics, send them this link!

📰 To read all past newsletters, go here.