In this solo episode, Todd tackles the top trending conversations in health and longevity for Fall 2025. From circadian rhythm “microdosing sunlight” to the surprising new shift in cardio research, he shares what’s hype, what’s real, and how he’s applying it all at Stark.

Todd covers:
• Microdosing sunlight to regulate circadian rhythm, melatonin, cortisol, and hormone health.
• Zone 2 vs. aerobic intervals — why intervals may boost compliance and VO₂ max faster.
• Sulforaphane 2.0 for targeted detox and cellular defense, plus how to actually apply it.
• Muscle as the longevity organ — the endocrine role of myokines in aging.
• Ultra-processed foods and the brain — new research linking diet to dementia and depression.
• The ice cream paradox — why joy, sacrifice, and contrast make indulgence sweeter.


Whether you’re curious about the latest longevity headlines or just want to understand how Todd applies them in real life, this episode delivers a grounded perspective on optimizing health while still enjoying life.
⚡ Final Takeaway: Real health isn’t about chasing every trend or living in deprivation—it’s about small, consistent habits and smart sacrifices that make life’s joys even richer.

Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health

CEO of Stark, Todd Vande Hei, goes solo and distills the practices he actually uses: how to make every lift a glute exercise, how to leverage GLP-1s without sacrificing muscle, why Zone 2 should be a tool (not a religion), when to prefer heat over cold, the simplest way to use creatine for body and brain, and how to lower your exposure to microplastics/PFAS without losing your mind. He closes with a pocket-ready 6-point setup checklist you can apply on every rep.
Not medical advice. Todd shares principles used by Stark’s clinicians and his own experience.

Key Takeaways
• Glutes = engine: Proper setup protects knees/hips/low back and builds balance (glute med).
• GLP-1s, smarter: Smaller doses to curb “food chatter,” paired with ≥0.7 g/lb protein, heavy lifting 3–4x/week, creatine, micronutrients, and DEXA tracking.
• Zone 2 as a tool: 2–3 hrs/week in 30–45 min bouts; conversational but challenging; complement lifting.
• Sauna for longevity: Traditional heat 170–200°F, 10–20 min, 2–4x/week; infrared is a practical alternative; hydrate with electrolytes.
• Creatine monohydrate: 3–5 g/day (third-party tested) for strength quality and cognitive support—often felt more by women.
• Lower toxin load: Filter water (PFAS), avoid plastic bottles, choose stainless/ceramic/cast iron, wash new synthetics, use HEPA, cut ultra-processed foods.
• Todd’s 6-Point Setup (every set)
• Big toe pressure → Tripod foot → Knees over 2nd–3rd toe → Glutes on, pelvis neutral → Shoulders packed → Chin slightly back

Learn more: stark.health

Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health

Dr. Alice Nguyen has never stopped moving. From martial arts competitions in her twenties to strength training through medical school, she’s built a philosophy of health that blends functional medicine, hormone optimization, and the overlooked fundamentals of movement.

In this conversation with Todd, Alice unpacks:

• Why strength and power training are essential for women to counteract sarcopenia and “powerpenia.”
• How early mentors shifted her toward functional medicine, clean nutrition, and protein-forward eating.
• The hidden dangers of xenoestrogens in skincare, deodorants, cookware, and household products.
• Why hormone replacement therapy (HRT) is misunderstood—and how outdated studies still misguide women today.
• The connection between gut health and skin health, and why true beauty starts inside.
• How movement, training, and even giggling before sleep play a critical role in mental clarity, resilience, and long-term vitality.

Whether you’re curious about longevity, struggling through hormone changes, or just looking to feel and look younger, Alice’s insights reveal how simple foundational practices can transform not only your health—but how you age.

Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health

When Nicholas Charlier, co-founder of Vivobarefoot’s VivoHealth platform, talks about “rewilding your feet,” he’s not just promoting a shoe — he’s describing a path back to how the human body was designed to move. Over the last 13 years, Nicholas has built global wellness programs, cultivated health professional networks, and championed natural movement through community initiatives across the Wellness & Outdoor industry.

In this conversation, Nicholas tells Todd:

• Why 200,000 sensory inputs in your feet are the “control center” for human movement
• How modern shoes dull sensory feedback, weaken posture, and invite pain
• What “rewilding” means beyond footwear — and how it connects to nature and lifestyle
• The link between natural movement and joint health, balance, and longevity
• How Vivobarefoot’s VivoHealth platform is integrating education, research, and in-person coaching to spark a global regenerative health movement
  
  

Whether you’re an athlete, an office worker, or somewhere in between, Nicholas’s message is clear: stronger, freer feet are the foundation for a stronger, freer life.

Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health

When joint pain and fatigue nearly took her off her feet, Jaclyn discovered she was facing rheumatoid arthritis—triggered after COVID—and a future of possible bone erosion and loss of mobility. Instead of letting the diagnosis define her, she rebuilt her life through strength training, anti-inflammatory nutrition, and an unwavering commitment to movement.

In this conversation, Jaclyn tells Todd:

• How Perimenopause, COVID, and Autoimmune Symptoms Collided to Create a Health Crisis
• Why Shifting from “Skinny” Goals to “Strong” Goals Changed Her Body and Mindset
• The Role of Gluten and Dairy Elimination in Managing Her RA Symptoms
• How Stress, Sleep, and Emotional Eating Impact Autoimmune Flares
• Why Mobility Work, Supplements, and Daily Movement Are Her Non-Negotiables
• The Lessons She’s Passing On to Her Kids About Food, Health, and Self-Care

Whether you’re navigating chronic illness, body image challenges, or simply want to age stronger, Jaclyn’s story proves that resilience isn’t about perfection—it’s about showing up, moving forward, and treating your body like it’s the only one you’ll ever get.

Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health

Colton Danz was the picture of discipline on the outside—an elite strength coach with single-digit body fat, running eight classes a day. But behind closed doors, he was consuming 45 shots of vodka daily, hiding tremors, neuropathy, and shame. When the drinking nearly killed him, Colton chose something far harder than alcohol: the truth.

In this raw and revealing conversation, Colton tells Todd:

• How High-Functioning Alcoholism Almost Destroyed His Body—and Career
• What Rehab Taught Him About Ego, Self-Loathing, and the Myth of Control
• How Vulnerability and Boundaries Became His Tools for Connection
• Why Most Clients Don’t Even Enjoy Drinking—They Just Think They Have To
• How Stark’s Culture of Integrity Helped Him Step Into Purpose and Leadership

Whether you’re battling addiction, burnout, or social pressure, Colton’s journey proves that healing is possible—and that real strength starts with letting go.

Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health

Csaba Lucas wasn’t just building wellness companies—he was testing their limits on himself. When low immunity and poor labs disrupted his health, the President of Hyperion Motors and General Partner at CerraCap North turned to the tools he trusted most: hyperbaric oxygen, exosomes, NAD, and the ancient value of discomfort. The transformation? Recharged energy, normalized labs, deepened recovery—and renewed clarity.

With three decades of leadership across AI ventures, elite fitness, and human performance, Csaba brings a rare fusion of science, indigenous wisdom, and high-stakes business strategy to the conversation.

In this episode, recorded inside a hyperbaric chamber, Csaba shares:

• How Exosomes, NAD, and HBOT Helped Normalize His Labs and Reignite His Energy
• Why Modern Comfort Culture Is a Major Driver of Inflammation, Anxiety, and Disease
• What It Means to "Raw-Dog the H-Bot"—And Why Stillness Is a Missing Performance Habit
• How Post-Surgical Clients and Long COVID Patients Are Using HBOT for Speedier Recovery
• The Science of VO₂ Max, Cellular Performance, and Why Cold Plunges Still Matter

An ultra-distance runner, performance coach, and wellness strategist to Fortune 75 execs and pro athletes, Csaba’s story is a blueprint for health that doesn’t come from ease—but from intentional challenge. If you're ready to level up your biology and mindset, this one's for you.

Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health

When Rachelle Ramiro was diagnosed with multiple myeloma in her early 30s, her first thought was: “I’ll figure it out.” But what followed was more than just a health protocol. It was a complete rewiring of how she viewed time, energy, productivity—and herself.

In this intimate and eye-opening conversation, Rachelle sits down with Todd inside a 4-person hyperbaric chamber to unpack:

• How catching multiple myeloma early changed everything—and how she knew something was wrong before her doctors did
• Why hyperbaric oxygen therapy (HBOT) became her recovery cornerstone for inflammation, sleep, and cellular resilience
• How exosomes, NAD, and saunas helped her normalize labs and reclaim daily energy
• Why modern life’s pursuit of constant comfort is killing our health—and what to do about it
• The surprising ways discomfort (like cold plunges, intense cardio, and just staring at the ceiling) helps rebuild mental and physical vitality

Whether you're navigating chronic illness or just stuck in autopilot, this episode offers a blueprint for stepping out of reactive living and into radical self-care—where optimal health becomes the launchpad for everything else.

Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health

When 26-year-old yoga teacher and personal trainer Drew Valentine arrived at Stark, he seemed like the picture of health—lean, athletic, and mindful. But underneath the surface, his testosterone was dangerously low, his protein intake was inadequate, and he was unknowingly undernourished and underpowered.

Three years later, Andrew has redefined what "healthy" looks and feels like—achieving elite body composition, peak mental clarity, and strength that matches his mobility.

In this conversation Drew tells Todd:

• How he raised his testosterone from the 200s to 700—without drugs.
• Why eating more—especially protein and carbs—actually helped him shed fat.
• How yoga and mindfulness gave him emotional depth, but strength training gave him confidence and power.
• Why learning to follow before leading was the key to leveling up professionally and personally.
• How gratitude—before opening the door each day—became his greatest performance enhancer.

Whether you're a young professional trying to find your footing, or a seasoned high-achiever looking to fine-tune your health, Andrew’s story is proof that mastering the fundamentals creates extraordinary results—especially when you commit with humility and curiosity.

Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health

When entertainment executive and former touring musician John Taylor found himself at 450 pounds, depressed, breathless, and ashamed, he knew something had to change. Years of food addiction, alcohol dependency, and extreme dieting had left him broken—and despite trying everything from rehab to running marathons, nothing stuck.

Then, he stopped chasing perfection and started practicing self-forgiveness. What followed was a complete transformation: 10% body fat, restored metabolic health, and a grounded sense of joy.

In this conversation John tells Todd:

• How process addiction kept him trapped in shame, secrecy, and self-sabotage.
• Why a spiritual approach—not another extreme diet—was the key to lasting change.
• How community, vulnerability, and AA gave him the foundation to rebuild.
• Why building muscle—not burning calories—transformed his metabolism and mindset.
• What he's learned about self-worth, healing, and why love is the greatest health habit of all.

Whether you’re stuck in all-or-nothing thinking, carrying emotional weight, or just trying to make peace with your body, John’s story proves that radical health begins with radical self-love—and that it's never too late to begin again.

Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health