Todd’s No-BS Guide: Glutes, GLP-1s & Longevity Levers

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 backLearn 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