Health Is A Skill with Todd Vande Hei

You wake up one morning and feel it—a sudden shift, not gradual but unmistakable. Energy returning for the first time in years. Euphoria. A moment so disorienting you almost don't trust it's real. But it is. Chris Mearns has spent years mapping the mechanism behind this experience: why so many of us operate in what he calls an energy debt, where fuel surrounds us yet our cells starve. In Health Is a Skill, he walks through the specific biology—how fructose degrades the mitochondrial battery, how high-glycemic carbs and alcohol trigger the same conserving signal that kept our ancestors alive through famine, and why cutting sugar alone often deepens the crisis. He reveals what people with essential fructosuria—those without the fructokinase enzyme—teach us about metabolic disease, and what that exposes about the system running beneath your own health decisions. Todd Vande Hei has lived this fight: the withdrawal, the cravings, the moment willpower collides with cellular alarm systems. He brings that struggle into the room because he knows restriction fails when biology fights back. What emerges is not another restriction protocol, but a mechanics-first approach to targeting the mechanism itself—practical, immediate, and built to work with your body instead of against it. About the Guest: Chris Mearns is a researcher and educator specializing in cellular metabolism and mitochondrial health. His work focuses on understanding how metabolic dysfunction develops at the biochemical level and how to reverse it through precision nutrition and lifestyle intervention. 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

There's a moment when everything stops being about effort and starts being about architecture. Your mind will break under constant pressure—not because you're weak, but because your physiology can't handle what you're asking it to. That's the pivot. That's when the conversation shifts from motivation to design. On this episode of Health Is a Skill, Todd Vande Hei breaks down the five-modality movement stack that separates sustainable performance from burnout: mobility, strength training, zone two cardio, zone five cardio, and NEAT. You'll learn why removing even one component collapses the entire system—and why business leaders under relentless stress confuse motivation for architecture. The insight lands hard: your aerobic base, mitochondrial density, and daily movement architecture aren't optional. They're the foundation determining whether you sustain performance at work, at home, and over decades. Todd has spent years watching students transform their health by running the full stack instead of chasing isolated wins. He built Stark on this principle: the body operates like an assembly line. When one station fails, throughput collapses. For anyone managing high-stakes responsibility while fighting fatigue, this framework shifts the question from "How hard can I push?" to "How am I actually designed to move?" 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

A stroke arrives at an age when it shouldn't be possible. Not from genetics or bad luck, but from the exact habits that built everything—the discipline, the relentless optimization, the refusal to stop. The body has a breaking point, and stress has a physiology that most leaders never learn until it's too late. In Health Is a Skill, Todd Vande Hei maps the four levers that move heart rate variability—the metric that predicts whether your nervous system can sustain your ambition. You'll learn the critical difference between stress tolerance (what you white-knuckle through) and stress capacity (what you build deliberately), and exactly how to rebuild both. This is not wellness philosophy. It's infrastructure: the assembly line model for recovery, the quality control metrics your body needs, the systems thinking that separates executives who optimize themselves into collapse from those who scale sustainably. Todd leads this conversation from his own line. The seizures, the financial collapse, the AFib diagnosis—these weren't theoretical obstacles. He rebuilt his body the same way he rebuilt his company: through measurable systems, ruthless priority, and the willingness to challenge everything he thought he knew about what drives performance. If you're running anything at scale—a business, a team, yourself—this conversation is about the one optimization that actually matters. About the Guest: Todd Vande Hei is CEO of Stark manufacturing and founder of Stark Naked, a health optimization platform built on the principle that recovery is a skill, not a luxury. His work bridges executive performance and functional health, translating complex physiology into operational frameworks for leaders. 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

All her labs came back normal. Imaging was clear. Nothing wrong, her doctors said. But her body was shutting down—hours collapsed in bed, winded by stairs, words dissolving mid-sentence. Then a mold inspector found it: high levels growing in the walls where she lived. That single discovery unraveled everything medicine had missed, pointing back to a problem documented in Leviticus that modern practitioners stopped looking for entirely. Ariana Thacker and Dr. Scott W. McMahon, MD explain biotoxin illness—a multisystem cascade that rewires the immune system in ways medical schools abandoned decades ago. They've identified 25 million Americans severely impacted by mold exposure, yet most never connect the dots. For those with genetic susceptibility—24% of the population—mold triggers sleep apnea, cognitive fog, hormonal collapse, and a symptom constellation so varied that doctors chase lupus, MS, rheumatoid arthritis diagnoses and never land on the actual answer. In Health Is a Skill, they decode why mold is neither niche nor simple allergy, and how to recognize what medicine overlooks. Todd Vande Hei runs health systems and has spent his career pulling the hardest levers—sleep, movement, nutrition, metabolic disease. He arrives at this conversation already carrying mold's legacy in his sinuses, which is why he recognizes immediately what most health professionals miss: in a landscape of complex systems failures, mold may be the simplest failure to reverse. About the Guest: Ariana Thacker and Dr. Scott W. McMahon, MD are functional medicine practitioners specializing in biotoxin illness and mold-related immune dysfunction. Their work focuses on identifying and treating the environmental exposures that conventional medicine overlooks. 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

A man collapses on a golf course with no warning. The doctors find AFib—atrial fibrillation—silently triggering seizures his body had been hiding for years. A stroke follows, same root cause, still invisible to every annual physical. He was running hard, ignoring every warning light, until his body gave him no choice but to listen. Todd Vande Hei, CEO of Stark, reveals the cascade that high performers don't see coming: how chronic stress systematically dismantles your hormonal infrastructure. Cortisol suppresses testosterone. Testosterone kills your cognitive edge. Your entire system runs on fumes while you call it a rough quarter. You'll learn why your standard physical misses the real damage, what comprehensive testing actually looks like, and why a testosterone level marked "normal" might be eroding your leadership capacity. Health Is a Skill demands you understand the machinery before it fails. Todd built this episode—and Stark itself—because his own body forced him to learn what most executives never do until crisis arrives: that performance without infrastructure is just scheduled collapse. His seizures, his firing, his financial ruin taught him that your physiology isn't separate from your business. It is your business. This conversation is the operations manual he wish he'd had. About the Guest: Todd Vande Hei is the founder and CEO of Stark, a comprehensive health optimization platform built on functional medicine principles. He has led Fortune 100 operations and now applies that same systems-architecture approach to human physiology, helping executives and high performers understand their body composition, hormonal balance, and metabolic flexibility before breakdown becomes inevitable. Learn more at starknaked.com. 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

Nobody talks about your feet. Not in the boardroom, not in the biohacking forums, not when you're debugging why your knees burn after a decade of "doing everything right." But a guest arrives with a radical claim: the comfortable shoes you've worn your entire life have made you deaf to the ground beneath you. Your body compensates in ways that feel like aging but aren't. High performers who optimize everything from the neck up are building a house on sand. This episode maps the cascade: weak intrinsic foot muscles, lost proprioception, force leaking out before it reaches your legs, your hips and knees burning energy on stabilization they shouldn't handle. You'll learn why a 2021 study and 25% year-over-year industry growth point to thousands of executives whose chronic knee pain and lower back tightness aren't coming from their hips at all. Health Is a Skill means understanding the assembly line from the ground up—literally. What you'll implement this week will change how you move, where you feel tension, and what's actually load-bearing in your body composition and movement quality. Todd Vande Hei, CEO of Stark, has spent fifteen years watching high performers hit the same wall. Before he learned what builds resilience, he broke under pressure—and learned that optimization without foundation is just postponement. This conversation is about what's been underneath all of us the entire time, and what happens when you finally pay attention to it. 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

There's a moment when the explanation shifts from VO2 metrics to confession: discipline alone didn't carry him through. He broke. Stress accumulated until his physiology couldn't buffer the load anymore. This isn't about training protocols or fitness zones. It's about what happens when a leader running a manufacturing operation discovers that willpower fails when the body fails. In Health Is a Skill, Todd Vande Hei reframes aerobic capacity entirely—not as a fitness number, but as the clearest window into physiological robustness. Your brain consumes enormous energy. Leadership is sustained decision-making under stress. When oxygen delivery fails, so does clarity, emotional regulation, and cognitive performance under pressure. This episode maps the direct line between VO2 max and longevity, between aerobic capacity and the quality of decisions made when stakes are real. Vande Hei built Stark while operating at a scale where margin for error was thin. His health had to perform but didn't. He speaks here to anyone carrying real responsibility—anyone who has felt the weight of people, capital, and consequences sitting on their shoulders every day—about what it means to build a physiology that can actually handle that pressure, and why treating your body like a system, not a problem to willpower through, changes everything. About the Guest: Todd Vande Hei is the founder and CEO of Stark, a company built on the principle that health operates like any other managed system. He has spent his career applying manufacturing and operational excellence to human physiology, combining functional medicine with the discipline of corporate systems architecture. 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

He paused mid-sentence and stepped away to change his shirt, light dying behind him. When he returned, something had shifted—not just the lighting, but the weight of what was coming. Your nervous system has forgotten something crucial, he said. Most people blame themselves for laziness and distraction, but they're looking at the wrong problem entirely. In this episode of Health Is a Skill, you'll discover why flow state has become nearly impossible in modern life—and why the answer isn't more discipline, but something far more fundamental: restoring your physiology to a state where deep focus becomes natural again. Learn how stress accumulates invisibly, how fragmented attention carries a real neurological cost, and why your body always collects the debt. The path back begins with understanding your nervous system as infrastructure, not willpower. Todd Vande Hei, CEO of Stark, built a manufacturing company at scale where the margin for error was razor-thin. He tried to outwork the pressure through discipline alone. It broke him—serious health problems that forced a reckoning: that performance isn't willpower, it's architecture. He rebuilds that architecture here, for anyone who's felt their clarity slipping and wondered if they were just losing their edge. 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

A structural problem began in infancy—never named, never addressed—and shaped decades of life. Crooked teeth weren't cosmetic. They were a signal: underdeveloped jaws, narrowed airways, fragmented sleep, a stroke at a young age, exhaustion without explanation. Dr. Shereem Lim brings clarity to what conventional medicine has left invisible: the connection between infant breathing patterns, facial development, and the chronic conditions that follow into adulthood. She unpacks why 85% of sleep apnea cases go undiagnosed, what tongue ties reveal about ADHD misdiagnosis in children, and why the critical developmental window closes by age twelve. On Health Is a Skill, you'll learn how breastfeeding, nasal breathing, chewing mechanics, and even adult palate expansion can restore what early dysfunction disrupted—and why recognizing these patterns in children prevents them from becoming diagnoses in adults. Todd Vande Hei has lived this framework's stakes directly. Narrow airways. Sleep apnea since his thirties. A stroke. Problems he now understands may have originated in his own infancy. This conversation is about recognition—seeing the signals before they calcify into systems-wide failure, and knowing that airway health, like every component of Health Is a Skill, begins at birth. About the Guest: Dr. Shereem Lim is a functional medicine practitioner and airway health specialist focused on the developmental origins of chronic disease. Her work bridges pediatric development, sleep medicine, and integrative health, helping patients and practitioners recognize the early markers of airway dysfunction before they compound into adult pathology. 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

A barefoot walk home. Three-quarters of a mile. Hip pain that had persisted for months—gone. No pills, no procedures, no intervention. Just feet on ground and a body remembering its own design. It's the moment everything shifts, when you realize you've been fighting against the way you were built the entire time. Colton Danz is a strength coach and movement specialist who spent years managing broken ankles and severe sprains that left him unstable on any surface demanding real foot strength—until he rebuilt his entire relationship with footwear and discovered his feet could actually work. In this episode of Health Is a Skill, Colton and Todd explore how modern life has quietly rewired our bodies: cushy shoes, desk jobs, car seats, couches. The listener will learn why feet are the foundation of everything above them, what proprioception actually means, and which single change in how you stand creates a ripple through your entire kinetic chain. You'll walk away with an immediate lever to pull. Todd Vande Hei built his career understanding systems and assembly lines. He built Health Is a Skill understanding that his own body was the most important system he would ever run. He carries his own version of this reckoning—years spent in shoes that did the work his feet were meant to do, posture that compressed instead of supported. His journey mirrors the problem Colton is solving: how a small architectural shift in how we stand transforms not just movement, but healing. 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

Something shifts when someone finally names what they've been carrying—a diagnosis, a pattern, a story about who they are that's been reinforced so many times they forgot it was a choice. The conversation opens there, not with solutions, but with recognition. With the work of actually seeing what's been invisible. Brittni Doty works with high performers at Stark Health, people who've built entire lives on their ability to execute, to win, to know the answer. But the moment they step into health, that competence fractures. The identity they've spent decades constructing doesn't transfer. On this episode of Health Is a Skill, she reveals how a small change in self-talk—adding a palm of protein to each meal, reframing failure as experiment—can shift what feels impossible. You'll learn how the stories we tell ourselves about our bodies become the limits we enforce, and what it takes to see them clearly enough to change. Todd Vande Hei brings his own deep experience with identity to this conversation—the seizures, the firing, the depression, the work of letting go of who he'd been. Together they explore why the smartest, most successful people often believe most firmly in the limits they've set for themselves, and what it actually takes to help someone discover they can become whoever they want to be. 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

Something broke—not the heart itself yet, but the man carrying it. Exhausted from running a company, believing discipline alone could absorb the pressure, discovering too late that stress accumulates like debt, that sleep loss compounds, that physiology collapses when it reaches the breaking point. The lesson: you cannot willpower your way through biological limits. Todd Vande Hei, CEO of Stark, challenges the metric most leaders obsess over—cholesterol—and redirects attention to a number that actually predicts your capacity under load: VO2 max. This episode is for leaders operating under constant pressure, responsible for outcomes, payroll, decisions that demand clarity even when exhaustion sets in. You'll learn how to build measurable cardiovascular infrastructure that lets you think straight in hour ten of a crisis, that keeps your nervous system from overreacting when stakes rise, and that transforms stress from a liability into a controlled variable. Health Is a Skill teaches you to treat your body like the mission-critical system it is. Todd's early failure—the collision between relentless ambition and biological reality—shaped everything he now builds at Stark and brings to this conversation. He learned that risk management isn't enough. Real toughness comes from building capacity: genuine physiological resilience that your mind can trust when pressure arrives. This is what separates leaders who survive high performance from those who burn out. 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

Someone sat down and explained why you're addicted to the wrong things—not with judgment, but with precision. Dopamine isn't pleasure. It's the drive to pursue. And when that signal gets hijacked by rewards that arrive without work, something invisible breaks: you stop believing your effort matters. You become a consumer instead of a producer. In Health Is a Skill, you'll learn why young people are neurologically fragile, how your dopamine system has been trained differently than any generation before, and what you have to rebuild to reclaim agency. You'll discover the artificial dopamine trap—social media, alcohol, endless stimulation—and why boredom, structured hardship, and tracking real outputs is the only path forward. This is foundational: the belief that when you do something hard, something actually moves. Todd Vande Hei, CEO of Stark, operated at the scale where stress accumulates without a buffer and physiology fails under the load. He learned that for leaders carrying real responsibility, health isn't a hobby—it's infrastructure. That framework shapes every conversation he has: your dopamine system, your capacity to endure, your belief in causation—these are operating systems that determine whether you stay capable or become fragile. About the Guest: Todd Vande Hei is CEO and founder of Stark, a team-based health optimization platform. A Fortune 100 operations executive and author, he has built his career on systems thinking applied to human physiology, helping leaders rebuild the infrastructure that stress and modern life erode. 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

There's a moment when the pressure stops being something you endure and becomes something that exposes you. When the decision you make at 2PM—tired, depleted, running on fumes—costs more than you can calculate. When your body, the one thing you thought would carry you through decades of leadership, becomes the thing holding you back from everything you're trying to build. In this solo episode, you'll confront a central paradox facing high-performing leaders: they're solving a physiology problem with willpower. Todd unpacks three concrete missed opportunities—decision quality, capacity expansion, and consistency under pressure—and reframes your body as infrastructure rather than something to manage. You'll discover why energy crashes, fragmented sleep, and dysregulated stress aren't personal failures but business problems with measurable costs. Health Is a Skill reveals how metabolic capacity directly impacts your ability to lead and execute under the conditions that matter most. Todd Vande Hei, CEO of Stark, speaks from lived experience. He's operated at the margin where thin errors matter, and his health didn't perform when it had to. This episode emerges from that tension—the recognition that the biggest leaders in industry aren't outworking everyone else. They're differently supported, physiologically. They're the ones who stopped sacrificing health for business and started building the infrastructure to do both. 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

He assumed discipline would carry him through. For forty years, it didn't—because the foundation he stood on was broken in ways he never examined. The knee pain, the back pain, the stress that wouldn't release: all of it traced to one place most people never look. The ground beneath them. In this episode of Health Is a Skill, you'll discover why your shoes are quietly disabling your foundation, how midfoot collapse creates a chain reaction through your ankles, knees, hips, and breathing, and why highly cushioned comfort actively prevents your body from accessing real strength. You'll learn the specific mechanics of force transfer, the connection between foot stability and stress resilience, and what corrective work actually looks like—so you can stop treating symptoms and start rebuilding from the ground up. Todd Vande Hei, CEO of Stark, carried the weight of running a manufacturing company at scale, where margin for error was thin. His health couldn't keep pace with the pressure until he understood that his feet—literally his foundation—had been broken for decades. This conversation is for anyone whose performance is slipping despite discipline, and who suspects the answer isn't another supplement but something more foundational. 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

There's a moment when someone stops apologizing for their own collapse and starts asking why the system that promised discipline failed them. The most disciplined people in the room—the ones who built companies and managed millions—suddenly unable to keep the simplest health habits. Not because they're weak. Because they spent their discipline somewhere else, and there's nothing left. Health Is a Skill cuts through the willpower myth. On this episode, learn why standard health advice—work harder, be more disciplined—actually accelerates collapse in high performers. Discover the specific mechanics of how pressure accumulates in driven bodies: the compounding stress, the sleep debt, the decision fatigue that no amount of motivation can override. You'll walk away with a different model entirely—one where meaning, not motivation, creates the structures that protect your health across decades, regardless of how much responsibility you carry. Todd Vande Hei, CEO of Stark, speaks from the manufacturing floor of his own body. He ran a company, watched his health deteriorate despite extraordinary discipline, and learned something that changed everything: structure must come first. On Health Is a Skill, he breaks down why structure only emerges when the stakes feel real enough to matter—and how leaders can build systems that actually survive constant pressure. About the Guest: Todd Vande Hei is the CEO and founder of Stark, where he applies systems architecture from Fortune 100 manufacturing to human health. His personal journey through seizures, job loss, and complete health collapse led him to develop the frameworks taught on Health Is a Skill, including the Wheel of Health and the L.E.N.S. Framework. He is also the author of Stark Naked and creator of the team-based health model that has transformed how high performers approach long-term optimization. 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

Half of heart attack patients don't have elevated cholesterol before they have a heart attack. The room shifts. Everything you've been told about health markers suddenly feels incomplete. This episode dismantles a decades-old assumption about how leaders should measure their bodies. You'll discover why cholesterol—the metric everyone obsesses over—might be optimizing for the wrong outcome, and what actually predicts whether you can think clearly at hour ten of a strategy meeting, recover from brutal travel, or stay steady when pressure rises. The conversation moves from biochemistry into something more personal: what it means to have real capacity under load, and why training for it changes not just your heart, but your psychology. Health Is a Skill isn't about metrics that look good on paper—it's about building the infrastructure that performs when it matters. Todd Vande Hei, CEO of Stark, leads this exploration from a particular vantage point: someone who has operated at scale where the margin for error was thin. He's built his own health as infrastructure, not hobby, and he's asking the leaders listening to do the same. For Todd, this conversation cuts to the core of why he started this show—the recognition that your body's performance capacity directly determines your capacity to lead. 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

He sits in the silence after asking the question—the one that makes high achievers stop scrolling. If the number goes up but everything else breaks, what exactly did you win? On Health Is a Skill, Todd Vande Hei examines the dangerous assumption embedded in modern health metrics: that the data leaders chase hardest are the ones most likely to destroy them. VO2 max has become a status symbol—executives post it, founders compete on it, wearables turned it into a leaderboard. But four to five weekly high-intensity sessions stacked on strength training, calorie restriction, and chronic sleep deprivation don't produce better health. They produce testosterone crashes, HRV collapse, sleep destruction, and abdominal fat accumulation while the watch celebrates the win. This conversation separates hard from effective. Leaders in their forties and beyond are playing a completely different game than the athletes they're trying to imitate. You'll leave with a reframed understanding of what optimization actually costs—and what it should deliver instead. Todd Vande Hei built Stark because he learned this the way most people do: by breaking first. His seizures, his firing, his financial collapse—they taught him that the assembly line model works for bodies the same way it works for Fortune 100 operations. Sustainable. Measurable. Built to last. 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

What if your body is aging faster than your birthday suggests?In this episode, Todd Vande Hei breaks down the science behind epigenetic clocks, DNA methylation, and biological age testing. These emerging tools attempt to measure how quickly your body is aging at the cellular level — not just how many years you’ve been alive.But do these tests actually measure aging? And does lowering your biological age score really mean you’re reversing aging?Todd explains how methylation works, why biological age testing is promising but still limited, and why true longevity is driven by system-wide resilience, not a single biomarker.In this episode• What DNA methylation actually is and how it affects gene expression• How epigenetic clocks estimate biological age• The difference between chronological age and biological age• First-, second-, and third-generation epigenetic clocks• Why lowering methylation age does not mean “reversing aging”• How lifestyle changes influence biological aging signals• Why longevity is a systems problem, not a single metric• The functional health markers that matter most for lifespanBiological age testing can provide interesting insights, but it shouldn’t become the North Star.Longevity is about building resilience across multiple systems — metabolic health, cardiovascular fitness, recovery capacity, and cognitive clarity.To learn more about how Stark approaches real, measurable health optimization, visit https://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

Everyone wants to optimize their body. Very few people are training their mind.In this episode, Todd Vande Hei breaks down the concept of mental fitness — the ability to maintain clarity, composure, and forward movement under pressure.You can track HRV, dial in your macros, and train relentlessly, but if your nervous system collapses under stress, your health will eventually collapse with it.Mental fitness isn’t about avoiding stress. It’s about training your nervous system to handle it.In this episode:• Why mental fitness is upstream from physical health• How stress perception drives cortisol, sleep, testosterone, and inflammation• The difference between mental fragility and mental resilience• Why modern comfort makes people neurologically weaker• The four pillars of mental fitness• How voluntary discomfort strengthens the nervous system• Why high performers often live in chronic fight-or-flight• Simple daily, weekly, and monthly ways to train mental resilienceMental fitness isn’t about eliminating stress.It’s about becoming larger than the stress you experience.To learn more about Stark’s approach to building real, sustainable health, visit https://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

You track your HRV. You try to eat clean. You train. You supplement. You optimize.But your numbers still won’t rise.In this solo episode, Todd Vande Hei explains why HRV often drops in modern life — not because you’re weak, aging poorly, or genetically broken — but because your stress cycle never completes.Stress isn’t the problem. Incomplete stress is.If you don’t physically or emotionally discharge activation, your nervous system stays partially “on,” and HRV reflects that immediately. This episode breaks down the biology of stress completion and how to restore adaptability at any age.In this episode:• What HRV actually measures (and what it doesn’t)• Why stress must complete its cycle to allow recovery• The difference between activation and discharge• How modern life keeps the nervous system partially “on”• Two versions of the same stressful day — and why one restores HRV• What it really means to metabolize stress• How movement, sleep, and emotional resolution improve HRV• Why HRV isn’t a trophy — it’s feedback• The single most powerful lever to improve HRVIf you’re tracking HRV but not seeing progress, it may not be your age, your hormones, or your genetics.It may simply be that your stress isn’t finishing.To learn more about how Stark measures and improves nervous system adaptability, visit https://stark.health.Complete the cycle. Let your body recover 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

Fasting has become one of the most popular health trends in America.But what if it’s quietly making most people metabolically weaker?In this solo episode, Todd Van De Hei challenges the modern obsession with intermittent fasting and explains why, for the majority of Americans, it may be doing more harm than good.After years of using fasting protocols inside Stark — and later integrating DEXA scans into their system — Todd and his team noticed a troubling pattern: people were getting smaller… but they were also getting frailer.The real issue isn’t calories. It’s muscle.Todd breaks down why muscle is your metabolic currency, how protein intake underpins nearly every system in your body, and why fasting layered on top of stress, low protein, and sedentary living often accelerates insulin resistance, hormone dysfunction, and chronic disease.Fasting isn’t evil. But for most unhealthy, under-muscled Americans, it’s mistimed.In This Episode, You’ll Learn:• Why intermittent fasting often leads to muscle loss — not just fat loss• What DEXA scans revealed about fasting inside Stark• Why most Americans are “under-muscled,” not just overweight• How low protein intake contributes to insulin resistance• Why fasting is a physiological stressor — and why that matters• The connection between muscle mass, hormones, and metabolic health• How protein supports detoxification, gut repair, and immune function• The difference between intermittent fasting and extended fasting• Who should avoid fasting altogether• When fasting may actually make sense 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

High performers don’t think they have a stress problem. They think they have a performance problem. In this episode, Todd Van De Hei sits down with mindfulness teacher and genetic stress specialist Lane Kennedy to unpack why stress silently compounds in leaders, CEOs, and Type A achievers — and why success itself often becomes the trap.This conversation explores the hidden cost of hyper-vigilance, chronic sleep deprivation, and identity-level attachment to productivity. Lane shares how genetics, sleep windows, mindfulness, and practices like yoga nidra can help high performers evolve into their next chapter — without sacrificing ambition, clarity, or drive.This isn’t about slowing down.It’s about becoming sustainable.In This Episode, You’ll Learn:• Why stress often goes unnoticed in high performers until it shows up as exhaustion, irritability, or poor sleep• How success creates a powerful feedback loop that eventually turns against your health• What a “sleep window” is — and why missing it sabotages recovery• How chronic sleep debt impacts leadership, mood, and decision-making• Why high performers resist stress management — and what finally breaks that resistance• How genetics influence burnout, cognitive load, and long-term performance• Why mindfulness doesn’t need to look like meditation — and how to build a practice that actually worksKey TakeawayYou don’t lose your edge by evolving — you lose it by refusing to.About:Lane KennedyMindfulness teacher, genetic stress specialist, and leadership guideWebsite: laneKennedy.com 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

Peptides are everywhere right now—marketed as fat-loss shortcuts, anti-aging hacks, and miracle compounds. But what are they actually doing inside the body?In this episode, Todd Vande Hei sits down with Regan Archibald, founder of Ageless Future and host of the Unreasonable Health podcast, to strip away the hype and talk honestly about peptides: how they work, when they help, and where people get into trouble.This is a grounded, responsible conversation about peptides as biological signals—not lifestyle replacements—and how they fit into the future of longevity medicine.In This Episode, We Cover:• What peptides really are (and what they are not)• Why peptides work best as signals, not shortcuts• GLP-1s, metabolic health, and why misuse causes problems• The risks of “research-use-only” peptides• Why labs are non-negotiable before using peptides• Cycling vs. long-term peptide use• Peptides, brain health, recovery, and longevity• Where peptides, stem cells, and gene signaling are heading nextKey TakeawayPeptides don’t replace discipline or lifestyle—but when used responsibly, they can reveal what your body is capable of and help you build momentum toward long-term health.Learn MoreRegan Archibald: agelessfuture.comStark: https://stark.healthIf you enjoyed this episode, please like, subscribe, and share it with someone who’s curious about peptides—but wants the truth, not the hype. 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

What happens when someone stops guessing about their health and fully commits to a system?In this episode, Todd Vande Hei sits down with Stark student Matt Cook, host of The Pull Hook podcast, to unpack a seven-month transformation that reshaped Matt’s body, energy, sleep, digestion, athletic performance, and even fertility. What started as fatigue, weight gain, gut issues, and poor sleep turned into strength, clarity, resilience, and a completely different relationship with food and health.This is a real-world case study in what happens when coachability meets data-driven health optimization — and why most people don’t realize how unhealthy they are until they feel truly well.In This Episode• How Matt lost 30+ pounds and reversed years of fatigue in months• Why “eating healthy” isn’t the same as being healthy• The role of gut health in energy, immunity, and hormone balance• How sleep apnea resolved without a CPAP• Why strength, mobility, and cardiovascular health unlocked athletic performance• The connection between optimal health and fertility• What “coachability” really means in a health journey• Why health optimization becomes easier — not harder — over timeKey TakeawayYou don’t realize how much you’ve been surviving until your body finally starts working the way it was designed to.To learn more about Stark and health optimization, visit 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

What if your anxiety, fatigue, joint pain, or low testosterone isn’t a motivation problem or a discipline problem, but a toxicity problem?In this episode, Todd sits down with Kyle Hulbert, co-founder of Longevity Centers of America, to unpack his personal journey through severe mercury toxicity and what it revealed about heavy metals, hormones, and modern chronic disease. Kyle shares how mercury poisoning nearly derailed his health in his early 20s, why standard lab testing often misses the problem, and how proper detoxification helped him reclaim his body, mind, and performance.This conversation dives deep into mercury exposure sources, why some people are more vulnerable than others, and what actually works when it comes to testing and treatment.In This Episode, You’ll LearnHow mercury toxicity can masquerade as depression, anxiety, low testosterone, gut issues, and chronic painWhy blood, hair, and standard urine tests often fail to detect heavy metal burdenThe difference between unprovoked vs provoked testing and why it mattersHow mercury disrupts the brain, hormones, and nervous systemWhy some “detox supplements” can make mercury toxicity worseThe role of dental amalgams, fish, pesticides, and generational exposureWhat safe, physician-guided chelation actually looks likeHow detoxification fits into optimization, not just illness recoveryKey TakeawayIf you know something feels off in your body despite “doing everything right,” there may be a deeper root cause. With the right testing, the right guidance, and patience, there is real hope for healing and optimization.Learn MoreLongevity Centers of America: www.thelcoa.comStark Health: 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

In this episode, Todd Vande Hei sits down with Thoryn Stephens, co-founder and CEO of BrainOne, to explore a simple but powerful idea: most people aren’t unhealthy because they lack data — they’re unhealthy because they lack structure.Thoryn shares how a personal injury and a disappointing recovery plan from elite orthopedic care sparked his mission to standardize human health protocols using neuroscience, biometrics, and behavior change. Together, Todd and Thoryn unpack how structured micro-habits, wearable data, biomarkers, and even voice analytics can be used to optimize brain health, performance, and long-term resilience.This conversation spans everything from dementia prevention and sleep optimization to stress, community, masculinity, and why modern life is quietly working against human biology — and what we can do about it.In This Episode, Todd & Thoryn Discuss:Why more data doesn’t equal better health without a protocolHow BrainOne uses biometrics, biomarkers, and behavior to drive changeThe role of micro-habits in brain optimization and longevityDementia risk factors — and how 30–40% may be modifiableStress, sleep, and the hidden cost of high performanceSocial isolation, technology, and declining brain health in young peopleWhy community, nature, and routine matter as much as supplements⚡ Final TakeawayHealth isn’t about guessing — it’s about structure. When you give the brain a clear protocol, performance and resilience follow. 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

What if your genes weren’t your fate — but a starting point?In this episode of Health Is a Skill, Todd Vande Hei sits down with Jeffrey Mark Gaal, co-founder of Genetic Lifespan, to explore how genetics, epigenetics, and lifestyle choices intersect to shape aging, disease risk, and long-term health. This conversation bridges cutting-edge diagnostics with personal responsibility, reframing health as something you actively steer — not something that happens to you.Jeffrey explains how modern genetic testing goes far beyond DNA reports, revealing how daily choices influence gene expression, biological age, and the pace at which individual organ systems age.In This Episode, You’ll Learn:• Why genetic predisposition does not equal genetic destiny• The difference between genetics, epigenetics, and methylation• How lifestyle choices influence which genes turn “on” or “off”• Why biological age matters more than chronological age• How intracellular nutrient testing reveals what blood tests miss• The role of inflammation, mindset, and environment in aging• Why true prevention starts with better data, not more treatments• How personalized diagnostics empower better decisions — not fearYour body isn’t broken — it’s adaptive.With the right information, you can change how you age, how you feel, and how your genes express themselves.About the GuestJeffrey Mark Gaal is the co-founder of Genetic Lifespan and a former aerospace engineer with decades of experience in genetics, epigenetics, and integrative wellness. His work focuses on giving individuals and practitioners actionable data to optimize healthspan, longevity, and performance.Learn more at: agecode.bio/healthspan 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

In this conversation, Todd Vande Hei sits down with Mollie Eastman, founder of Sleep Is a Skill, to explore how AI, wearables, circadian rhythms, and daily habits are transforming the way we understand and improve sleep.Mollie breaks down how AI is expanding access to insomnia treatment, how wearable data can reveal hidden sleep disorders, and why “sleep age” may soon matter more than chronological age. They also dive deep into circadian-aligned living, morning light exposure, movement, caffeine timing, and why modern environments are quietly sabotaging deep sleep.You’ll learn how small, repeatable behaviors throughout the day compound into better sleep at night — without perfection, gimmicks, or pills.Topics include:• AI-powered sleep coaching and CBT-I• Wearables, sleep disorders, and data accuracy• What “sleep age” really means• Circadian rhythm basics most people miss• How light, food timing, movement, and stress shape sleep• Why resilience matters more than perfect sleep scoresLearn more about Mollie’s work at sleepisaskill.comLearn more about Stark at 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

Todd Vande Hei is joined by Dr. Mark McDonald — psychiatrist, author, and one of the sharpest, most unapologetically clear voices on the psychological development of young people today. Dr. McDonald has spent decades working with children, adolescents, and families, and his work centers on how our modern culture is reshaping the minds, identities, and emotional resilience of the next generation.Author of The United States of Fear and Freedom From Fear, Dr. McDonald brings a rare combination of clinical insight and cultural analysis. Together, he and Todd explore whether boys are still becoming men, whether girls are developing into healthy women, and how factors like social media, pornography, video games, ultra-processed food, and sedentary lifestyles are driving a psychological and physiological crisis.In this episode, Todd and Dr. McDonald break down:• Why boys are becoming physically weaker, emotionally fragile, and socially isolated• The rise of narcissism and identity confusion in girls• How algorithm-driven technology is rewiring young brains• The collapse of real-world skill building and risk-taking in boys• Why decentralization, community, and structure are the antidote• What healthy parental boundaries actually look like today• The deep link between physical health, emotional regulation, and identity• Whether young people are still developing into functional adults — and what happens if they don’tThis conversation is a wake-up call for parents, educators, and anyone who cares about the future generation. As Dr. McDonald puts it, we’re not just dealing with boy problems or girl problems — we’re dealing with a civilization problem.⚡ Final TakeawayDecentralize your home life. Reconnect your kids to reality. Set boundaries. Young people can still become strong, capable men and emotionally grounded women — but only if we lead. 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

In this episode of Health Is a Skill, Todd Vande Hei sits down with Katie, founder of MyPeak, to unpack why so many driven, health-conscious people feel stuck despite “doing all the right things.” From constant grazing and over-cardio to poor recovery and misunderstood lab data, this conversation reveals why effort alone isn’t the answer — personalization is.Katie shares her journey from corporate sales and athletics into health, performance psychology, and culinary education, and explains how bio-individuality, functional testing, and practical kitchen skills create sustainable energy, better digestion, and long-term results. This episode bridges science, mindset, and real life — without extremes, fads, or perfectionism.In this episode, Todd and Katie cover:• Why “eating healthy and working out” often still leads to fatigue, weight gain, and frustration• The hidden cost of constant cardio, grazing, and under-recovering• Bio-individuality in practice — why one-size-fits-all plans fail• Cortisol patterns, stress resilience, and why timing matters more than effort• The role of intentional recovery, sleep, and micro-resets throughout the day• Why salads, gluten-free foods, and raw meals can backfire for some people• Cooking as a performance skill — not a chore• How ghee, protein-forward meals, and simple prep support hormones and energy• Mindset, visualization, and why focusing on what you want beats avoiding what you fear⚡ Final Takeaway:Real health isn’t about trying harder — it’s about listening better. When recovery, nutrition, movement, and mindset are personalized to your physiology, progress stops being exhausting and starts becoming sustainable. 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

In this episode, Todd Vande Hei sits back down with “the magnesium guy,” Dr. Robert Fredrickson, to go deeper into one of the most underrated levers in health optimization: magnesium.Dr. Fredrickson explains why magnesium isn’t just a lab value to glance at — it’s a central regulator of stress, sleep, hormones, cardiovascular health, and performance. He shares how he personally needs ~1,000 mg per day to stay in balance as a high-output entrepreneur, clinician, dad, and coach, and why most people are dramatically underestimating their true needs.In this episode, they cover:• Why magnesium is a “stress buffer” and how allostatic load (work, kids, training, stimulants) determines your real dose.• The role of magnesium in mitochondrial function and ATP production — and what low levels feel like.• Links between magnesium, testosterone, thyroid, cortisol regulation, and sleep quality.• How deficiency shows up as tight muscles, twitching, restless legs, low stress tolerance, cravings, and mood issues.• Why our food has less magnesium than it used to — and what that means for supplementation.• Serum vs RBC magnesium testing, and why “normal” on a lab doesn’t always mean optimal.• How meds like diuretics and even high-dose vitamin D can quietly drain magnesium.• Magnesium’s support role in long COVID recovery and autonomic balance.• Forms vs fundamentals: why people over-fixate on glycinate vs threonate and under-focus on simply getting enough.⚡ Final Takeaway: Magnesium is low-hanging fruit for better health and longevity — but only if you get enough for your lifestyle, not just a generic maintenance dose. 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

In the third and final part of his Young Men series, Todd Vande Hei shifts from diagnosis to strategy: how do we actually help boys become strong, grounded, purpose-driven men in a world of endless comfort and distraction?Building on parts one and two — where he unpacked culture’s confusion about masculinity and the biological/psychological damage modern life is doing to young men — Todd lays out a path forward centered on purpose, community, and disciplined living.In this episode, Todd covers:• Why purpose is the antidote to drifting, distraction, and quiet despair.• How to use “good misery” — hard workouts, scary conversations, challenging goals — to build confidence.• The role of tribe and mentorship — why boys need older men and strong peer groups.• Discipline vs. punishment — using structure, standards, and honest feedback to shape character.• How parents and leaders can model strength: self-care, boundaries, and receiving criticism well.• Why emotional language matters for men — naming feelings to deepen relationships and resilience.• How physical, emotional, and spiritual health are different expressions of the same system.• Todd’s warning about a coming divide: healthy, purposeful young men vs. distracted, depleted ones. 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

In this special Thanksgiving episode, Todd Vande Hei shares how to navigate the holiday season without derailing your health journey — and maybe even use it to get stronger.From practical nutrition strategies to mindset shifts, Todd reframes Thanksgiving as a metabolic and emotional opportunity, not a threat. Whether you’re hosting the feast, traveling, or just trying not to “start over in January,” this episode will help you find balance between discipline and joy.In this episode, Todd covers:Why Thanksgiving is more than one meal — and how to manage the “four-day challenge.”Training before the feast — using glycogen depletion to make carbs work for you.Protein and hydration hacks — how to stay satiated and stable all day long.Walking after meals — the easiest, most effective tool for blood sugar control.Sleep and social connection — how to recover and still enjoy those late-night laughs.Mindset mastery — gratitude journaling, presence, and emotional discipline at family gatherings.Rebound strategy — what to do if you overeat and how to reset without guilt.Todd’s approach blends performance science, psychology, and perspective — reminding us that health isn’t about perfection; it’s about rhythm, presence, and conscious choices.⚡ Final Takeaway:Your body isn’t fragile — it’s adaptive. With intention and gratitude, the holidays can make you stronger, not softer. 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

In this episode, Todd sits down with cardiologist-turned-functional-medicine leader Dr. Jack Wolfson to unpack one of the most overlooked drivers of chronic disease: mold toxicity and water-damaged homes.Jack shares how discovering mold in his own multimillion-dollar house changed everything — from his family’s living situation (tents, concrete/steel/glass builds) to how he thinks about heart disease, cancer, neurodegeneration, hormones, and stubborn weight gain.Together, Todd and Jack explore why mold is so often missed by conventional medicine, why women tend to get sick first, and what you can actually do if you suspect your environment is holding your health back.In this episode, they cover:Why Jack believes most chronic illness comes down to “too much bad stuff, not enough good stuff” — with mold as a major “bad stuff” source.How mold mycotoxins can suppress your immune system, damage vessels, disrupt hormones, and drive cancer and heart disease.Why women are often the “canaries in the coal mine” for mold — with brain fog, weight gain, skin issues, and hormone chaos showing up first.The link between mold and gut problems, mood issues, infertility, and the inability to lose weight despite “doing everything right.”How to test: urine mycotoxin testing for your body and Swiffer dust testing for your home.The hard truth about beautiful, expensive homes that are secretly making families sick — and why environment change is sometimes non-negotiable.Jack’s own solution: living outdoors, tent life, and building mold-resistant homes from concrete, steel, and glass.⚡ Final Takeaway: You can’t truly optimize your health if you’re sleeping in a toxic box. Sometimes the most powerful “treatment” isn’t another supplement — it’s changing the environment you live in. 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

In part two of the Strong on Purpose series, Todd Vande Hei digs into what’s really happening to young men today — not just culturally, but biologically. Testosterone is crashing, motivation is fading, and more and more young men are drifting without purpose, buried under tech, porn, and ultra-processed food.Todd unpacks how modern lifestyle inputs — sleep, screens, stress, plastics, porn, and video games — are reshaping male hormones, mental health, and identity all at once. Then he lays out what parents, mentors, and leaders can actually do to help boys become strong, grounded men in a world that makes that harder than ever.In this episode, Todd covers:• Why identity and health are inseparable for young men.• How today’s 18-year-olds often have lower testosterone than their 50-year-old dads.• The impact of chronic stress, poor sleep, porn, and late-night gaming on hormones.• How tech, social media, and environmental toxins are stunting male development.• Practical changes for parents: devices, sleep, food, and home environment.• Why “stupid young man behavior” (risk, mistakes, pushing limits) is actually developmental.• How girls process emotional pain versus how boys isolate and implode.• The double-edged sword of the gym — salvation or self-punishment.• Using strength training as a path to confidence, resilience, and self-respect.• Todd’s warning about the emerging split: healthy young men who lead… and everyone else.⚡ Final Takeaway: Young men aren’t weak — they’re overwhelmed by an environment their biology wasn’t built for. With boundaries, mentorship, and a focus on health, we can still raise men who are strong in body, mind, and purpose. 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

In this solo episode, Todd Vande Hei breaks down one of the most overlooked truths in health optimization: men and women are biologically different — right down to how their cells process food. Yet most diets, supplements, and pharmaceutical recommendations are designed for men.Drawing on over a decade of data from Stark’s health optimization clinics, Todd explains how women’s nutritional needs shift not only across their lifespan but throughout the month — and how to align your nutrition, training, and recovery with your body’s natural rhythm.In this episode, Todd covers:Why one-size-fits-all nutrition fails women — and how energy use, fat storage, and metabolism differ between the sexes.Macronutrient strategies for women — how to balance protein, fats, and carbs for hormonal health and energy.The menstrual cycle blueprint — how to eat and train differently during the follicular and luteal phases.Micronutrients that matter most — iron, magnesium, calcium, vitamin D, and B vitamins — and how deficiencies show up in energy and mood.Seed cycling and natural hormone support — simple ways to smooth mood and energy swings.Menopause nutrition & HRT — how protein, resistance training, and hormone support can help you feel better than ever in your 40s, 50s, and beyond.Todd’s message is clear: women’s nutrition shouldn’t be a smaller version of a man’s diet. Your body is cyclical, not static — and when you fuel it right, you don’t just age better, you thrive.⚡ Final Takeaway: Your biology isn’t a disadvantage — it’s a rhythm. Learn to work with it, not against it. 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

Episode DescriptionIn this solo episode, Todd Vande Hei tackles a deeply personal and cultural topic: masculinity—what it means, how we’ve lost touch with it, and why rebuilding it matters for the health of men, families, and communities.From declining testosterone levels to the epidemic of disconnection and anxiety among young men, Todd explores how society’s shift away from physicality, discipline, and risk-taking has left a generation without purpose. But he also shares a path forward—rooted in strength, mentorship, and doing hard things.Todd covers:The decline of modern masculinity — why young men are struggling and what’s missing from their development.The physiological crisis — how poor sleep, lack of sunlight, porn, and video games are wrecking hormones and confidence.The psychology of strength — why doing hard things builds purpose, resilience, and appreciation for joy.Raising strong boys — practical advice for mothers and fathers to help their sons grow into healthy, confident men.Reconnecting with purpose — how physical strength leads to emotional health, discipline, and service to others.Todd’s challenge to men — lead by example, embrace discomfort, and show young men what real strength looks like.This episode is a powerful wake-up call about the state of modern manhood—and an invitation to rebuild it with intention, integrity, and heart.⚡ Final Takeaway: Masculinity isn’t broken—it’s just been neglected. Rebuild it through strength, purpose, and the courage to do hard things. 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

In this episode, Todd Vande Hei sits down with Dr. Duncan Ross, founder of Chimera Labs, one of the pioneers behind exosome science and regenerative medicine. Together, they unpack what exosomes are, how they work, and why they’re redefining what’s possible for healing, recovery, and human longevity.Todd opens the episode with his signature introduction — sharing his own path from vegan to carnivore, from biohacking to hormone optimization — before diving deep into how Dr. Ross and his team are using exosomes to help the body regenerate, not just repair.In this conversation, they discuss:What exosomes really are and how they function as the powerful “messengers” of stem cells.How inflammation acts as the body’s signal, guiding exosomes directly to damaged tissue for targeted healing.Breakthroughs in hair restoration and tissue repair, including how a single microneedling treatment can stimulate regrowth.Safety and precision — why Chimera’s products have zero contamination and zero adverse events.The future of anti-aging, from reversing gray hair to improving HRV and energy through exosome IVs.Todd’s own experience, including an immediate emotional and physiological response that doubled his HRV.Whether you’re fascinated by longevity science or simply curious about the next frontier of health, this episode brings clarity to one of medicine’s most exciting breakthroughs — and a glimpse into a future where we can teach the body how to heal itself.⚡ Final Takeaway: The next evolution of medicine isn’t about managing decline — it’s about activating regeneration. 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

In this episode, Todd sits down with renowned strength coach Brett Jones of StrongFirst to explore how physical strength training becomes a pathway to emotional strength, confidence, and mastery — both in and out of the gym.They discuss:• The emotional benefits of strength training — how confidence, courage, and self-trust grow through consistent practice.• The psychology of capability — why learning to lift translates into handling life’s heavier challenges.• Training the nervous system, not just the muscles — how good technique and patience build lasting strength.• Calm intensity and flow states — cultivating composure under pressure and using the breath to switch between power and peace.• Why failure isn’t the goal — re-defining intensity, effort, and longevity in strength and health.• The art of relaxation — why elite performers are just as skilled at letting go as they are at applying force. Whether you’re stepping under a barbell or navigating stress in everyday life, this conversation reframes strength as a practice of calm control, not chaos — a lifelong tool for confidence, clarity, and composure.⚡ Final Takeaway: True strength isn’t about domination — it’s about discipline. It’s learning to stay steady when everything else shakes. 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 crisis strikes, most people run from danger — Dean Stott runs toward it. A former Tier One Special Forces operator turned humanitarian, Stott has led evacuations from war zones across the globe — from Afghanistan and Libya to Israel. In this powerful conversation, he sits down with Todd to unpack the mindset, planning, and humanity behind saving lives under pressure.They discuss:• October 7th, 2023 — entering Israel as war broke out, and how Dean mobilized a global network to help families escape.• From Special Forces to service, how his time in elite military units shaped his ability to lead through chaos.• Crisis planning made human, why success depends more on trust and relationships than tactics.• The “hearts and minds” approach, and why cultural awareness saves more lives than force ever could.• The good and bad of social media, from hate comments to unexpected miracles that changed outcomes.• Transferable lessons for everyday life, from defining your mission to staying flexible when plans fail.Whether you’re a business leader, parent, or someone seeking resilience in uncertain times, Dean’s story shows how courage, clarity, and compassion can move mountains — even in war zones.⚡ Final Takeaway: Real leadership isn’t about rank or orders — it’s about showing up, staying calm, and doing what’s right when everyone else freezes. 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

In this heartfelt conversation, Todd sits down with longtime Stark student and CASA OC leader Regan Phillips to unpack a candid, hopeful journey through perimenopause—brain fog, joint pain, weight changes, and the moment everything turned around through smart training, sleep, nutrition, and evidence-based HRT.They discuss:Feeling like a stranger in your own body — brain fog, joint pain, and shifts in weight and mood.The power of HRT — overcoming fear, misinformation, and finding clarity again.Simple systems for success — walking more, sleeping better, eating more protein, and drinking less.Mindset over perfection — how changing frequency, not total restriction, makes health sustainable.New strength goals — chasing the first unassisted pull-up and finding empowerment in progress.CASA’s impact — helping foster youth thrive through mentorship, stability, and community support.Whether you’re navigating perimenopause, supporting someone through it, or just want proof that midlife can be a relaunch, this episode shows how science, structure, and self-compassion can restore focus—and joy.⚡ Final Takeaway: You don’t have to accept feeling “off” as your new normal. With the right tools and mindset, you can rebuild strength, reclaim clarity, and rediscover yourself at any 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

What actually happens when you infuse phosphatidylcholine (Plaquex)? Dr. Alice Nguyen breaks down the cell-level mechanics—how repairing membranes and supporting the endothelium can influence blood pressure, brain recovery post-stroke, and overall cardiovascular health. We also get into choline from food (eggs, liver), omega-3/omega-6 balance, environmental toxins like mercury, and where Plaquex fits alongside lifestyle, hormones, and conventional lipid-lowering meds. Todd shares his own case: after ramping Plaquex frequency, his long-stubborn BP normalized within weeks.What we coverWhat phosphatidylcholine is and why the cell membrane/endothelium matter• Plaquex vs. food/supplement choline (and why IV ≠ oral)• Neurologic use cases (stroke/TBI) via acetylcholine & inflammation control• Why eggs (runny yolks) and liver are elite choline foods• Omega-3 vs. omega-6: balancing inflammation for vessel health• Environmental toxins (e.g., mercury) and vascular receptors• Statins, plaque “stabilization,” and how imaging like CCTA + Cleerly is used• Real-world observations: BP improvements during Plaquex series• Lifestyle still rules: training, body-fat reduction, fiber, sleep, hormonesThis episode is educational and not medical advice. Talk with your clinician before starting any therapy. 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

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 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

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 movementHow modern shoes dull sensory feedback, weaken posture, and invite painWhat “rewilding” means beyond footwear — and how it connects to nature and lifestyleThe link between natural movement and joint health, balance, and longevityHow Vivobarefoot’s VivoHealth platform is integrating education, research, and in-person coaching to spark a global regenerative health movementWhether 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 CrisisWhy Shifting from “Skinny” Goals to “Strong” Goals Changed Her Body and MindsetThe Role of Gluten and Dairy Elimination in Managing Her RA SymptomsHow Stress, Sleep, and Emotional Eating Impact Autoimmune FlaresWhy Mobility Work, Supplements, and Daily Movement Are Her Non-NegotiablesThe Lessons She’s Passing On to Her Kids About Food, Health, and Self-CareWhether 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 CareerWhat Rehab Taught Him About Ego, Self-Loathing, and the Myth of ControlHow Vulnerability and Boundaries Became His Tools for ConnectionWhy Most Clients Don’t Even Enjoy Drinking—They Just Think They Have ToHow Stark’s Culture of Integrity Helped Him Step Into Purpose and LeadershipWhether 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 EnergyWhy Modern Comfort Culture Is a Major Driver of Inflammation, Anxiety, and DiseaseWhat It Means to "Raw-Dog the H-Bot"—And Why Stillness Is a Missing Performance HabitHow Post-Surgical Clients and Long COVID Patients Are Using HBOT for Speedier RecoveryThe Science of VO₂ Max, Cellular Performance, and Why Cold Plunges Still MatterAn 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