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

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🤔 ABOUT Todd Vande Hei 🤔

Welcome to Todd Vande Hei's channel, where health mastery meets real-life transformation. Join Todd as he shares invaluable insights and practical tips to help you unlock your full health potential.

Whether you're struggling with chronic pain, seeking sustainable weight loss, or simply striving to live your best life, Todd's journey and expertise will inspire and empower you to take control of your health and well-being.

Join our community of health enthusiasts committed to making positive changes and thriving at every stage of life. Let's embark on this journey to vibrant health together!

DISCLOSURE

We focus on optimizing every aspect of your well-being. At Stark, our team of expert trainers, doctors, nutritionists and a complete medical support team, led by CEO Todd Vande Hei, is dedicated to helping you become the BEST version of yourself. We specialize in coaching executives, athletes, pop stars, astronauts and other noteworthy individuals in all forms of exercise, diet, lifestyle, stress management and personalized supplement protocols.

Our methodology is designed to tackle each facet of well-being comprehensively. We believe that optimal health encompasses ten key aspects, which...