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The Game Changer Podcast
The Game Changer Podcast explores the intersection of health, purpose, and performance — spotlighting leaders, clinicians, and creators who turn adversity into growth.
Hosted by Michelle Dutro — Air Force veteran, former firefighter, PTSD nonprofit founder, and founder of Inner North Star Retreat — each episode blends candid conversations with science-backed tools for stress mastery, mental fitness, and resilience.
This is a show for curious, growth-minded people who believe the best chapters of their lives are still ahead of them — and who want real conversations, new ideas, and the kind of guests you won't find on every other podcast.
At a time when everything seems designed to divide us, this is a place to learn something genuinely new, think a little differently, and grow — without anyone telling you what to think.
With over two decades in biofeedback and wellness, Michelle brings a trauma-aware, compassion-forward approach that helps listeners elevate their physical, mental, and emotional wellbeing.
New episodes every Monday. Go deeper at michelledutro.com — The Path online course, private three-day retreat experiences, and Michelle's books.
📰 Published author — Spirituality & Health Magazine
📖 Chapter contributor — Awakened Hearts Book Series | Featured in Awaken Magazine: https://awakenedmagazine.com/michelle-dutro
The Game Changer Podcast
165: Rucking for Beginners: How to Build Strength While Walking with Kayla Girgen
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Summary
Have you ever considered walking with weight? In this episode of the Game Changer podcast, host Michelle Dutro interviews Kayla Girgen, a registered dietitian and founder of Sugar and Strength Academy. They discuss the concept of rucking, which is walking with weight, and its benefits for both physical and mental health. Kayla shares her journey into rucking, the importance of nutrition, and how to create a sustainable lifestyle that focuses on overall well-being rather than just weight loss. The conversation emphasizes the accessibility of rucking for all fitness levels and the necessity of spending time in nature for mental clarity and health.
Takeaways
Rucking is a simple and effective way to build strength.
It offers both physical and mental benefits.
Rucking is low impact and suitable for all ages.
Proper footwear is crucial for a safe rucking experience.
Nutrition plays a key role in overall health and fitness.
Balancing blood sugar can help manage cravings and energy levels.
Creating a goal lifestyle is more important than focusing on weight loss.
Small, sustainable changes lead to long-term success.
Spending time in nature is essential for mental health.
Rucking can be done anywhere, making it a versatile exercise.
Get Kayla's New Book: Ruck Fit - https://www.amazon.com/Ruck-Fit-Strength-Endurance-Walking/dp/1324111526
To Keep Up with Kayla's latest projects, and her Sugar And Strength Academy:
Chapters-
00:00 Introduction to Kayla Girgen
02:23 Understanding Rucking: A New Approach to Fitness
06:20 Physical and Mental Benefits of Rucking
11:10 Rucking for All Ages: Addressing Joint Concerns
15:59 Getting Started with Rucking: Tips and Techniques
21:20 The Importance of Footwear in Rucking
22:44 Nutrition Insights: Balancing Calories and Blood Sugar
28:50 Creating a Goal Lifestyle: Beyond Weight Loss
34:32 Final Thoughts: Nature as a Necessity
🤝 Let’s Connect: linktr.ee/michelledutro
🌐 Learn more: www.michelledutro.com
🏞️ Retreat Center: www.innernorthstar.com