Health Is A Skill with Todd Vande Hei

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

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 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

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 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

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

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

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

In this enlightening episode, host Todd Vande Hei sits down with Dr. Paul Anderson—co-author of Outside the Box—to explore how chronic and complex health issues often slip through the cracks of our traditional medical system. Dr. Anderson explains how “inside-the-box” care excels at addressing acute emergencies, yet struggles when a patient presents multiple, smaller issues that add up to a serious problem. Together, they discuss the power of looking beyond standard protocols, embracing holistic treatment approaches, and treating the whole patient rather than just a set of labs or symptoms.From Dr. Anderson’s decades of experience, you’ll hear why empowering patients is crucial for better outcomes—whether through addressing nutritional, environmental, or mind-body factors that conventional care may overlook. Todd shares his own health journey, shedding light on the life-changing benefits of asking deeper questions and challenging one-size-fits-all solutions. If you’ve ever wondered how to blend the strengths of conventional medicine with integrative therapies, this episode will give you fresh perspectives on personalized care and offer a clear path toward greater well-being.To learn more about Dr. Paul Anderson’s work, visitDrANow.com. If you’re interested in discovering how Stark helps clients optimize their health, head over tostark.health. And don’t forget to subscribe, rate, and review—your feedback helps us reach more people looking to live healthier, more empowered lives! 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

Masculinity is evolving, but are men keeping up? In this compelling discussion, Dr. Hillary Goldsher joins Todd Vander Hei to unpack the societal pressures shaping modern masculinity and the consequences of emotional suppression.<br>They explore how men are taught to suppress emotions like fear, sadness, and anxiety—often leading to long-term consequences such as agitation, depression, sleep disorders, and even cardiovascular health issues. Todd shares his own experience with emotional suppression and the journey toward self-awareness, revealing how it reshaped his leadership, relationships, and well-being. Dr. Hillary provides insight into the biochemical and psychological effects of bottling up emotions and how it manifests in different aspects of health, from hormonal imbalances to stress-related illnesses. The conversation shifts to practical strategies for men to recognize, process, and express emotions in a healthy way—without losing their sense of strength or identity. They also discuss the transformative potential of psychedelic-assisted therapy, with Todd recounting a powerful breakthrough from a friend who used ketamine therapy to unlock emotional awareness. If you’ve ever felt pressure to “tough it out” or struggled to express emotions, this episode is a must-listen. Learn how self-awareness, advocacy, and emotional intelligence can not only improve mental well-being but also strengthen relationships, leadership, and overall health. Get access to Todd's free health resource: https://podtodd.com<br>Learn more about Stark at: https://www.stark.health CHAPTERS:<br>00:00 - The Pressure on Modern Masculinity<br>07:45 - How Emotional Suppression Affects Men's Health<br>14:30 - The Hidden Symptoms of Suppression<br>21:10 - Todd’s Personal Journey with Emotional Awareness<br>28:50 - How Suppressed Emotions Manifest in the Body<br>35:25 - Practical Strategies for Emotional Awareness<br>41:40 - The Power of Vulnerability in Leadership<br>49:10 - How Men Can Support Each Other Emotionally<br>56:20 - The Role of Psychedelic-Assisted Therapy<br>62:00 - Final Thoughts: The Cost of Suppression Connect with Stark<br>Personalized inside‑out health programs at stark.health Enjoying the show? Follow, rate, and review to help more listeners master the skill of health. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🤔 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 h... 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

How do concussions, repetitive head trauma, and strokes impact long-term brain health? Neuroscientist Dr. Kristen Willeumier and naturopathic physician Dr. Alice Nguyen join Todd Vande Hei for an eye-opening discussion on brain resilience, recovery, and performance. Dr. Willeumier explains the dangers of subconcussive impacts—those repeated hits that don’t cause immediate symptoms but lead to long-term neurological damage. She breaks down the science of neuroplasticity, the role of tau protein in CTE, and how modern therapies like hyperbaric oxygen can support brain repair. Dr. Nguyen provides a functional medicine perspective, detailing the key supplements, lab tests, and lifestyle changes that optimize cognitive function. She shares the exact protocol Todd followed before and after his stroke, offering valuable insights into the power of omega-3s, glutathione, and mitochondrial support. This episode is packed with actionable strategies to protect your brain, enhance mental clarity, and age with cognitive resilience. Whether you’re an athlete, recovering from an injury, or simply looking to perform at your best, these insights are essential. Get access to Todd’s free health resource: https://podtodd.com Learn more about Stark at: https://www.stark.health CHAPTERS:<br>00:00 Introduction to Dr. Kristen Willeumier & Dr. Alice Nguyen<br>03:10 The Hidden Dangers of Repetitive Head Trauma<br>07:35 How Subconcussive Impacts Lead to Long-Term Brain Damage<br>12:15 The Science of CTE & Tau Protein Accumulation<br>18:00 Stroke vs. Concussions: Key Differences in Recovery<br>22:45 Strategies for Neuroplasticity & Brain Repair<br>28:30 The Role of Supplements in Cognitive Function<br>34:20 How TRT Influences Brain Performance<br>40:50 The Importance of Diet in Neurological Health<br>46:15 Hyperbaric Oxygen Therapy for Brain Recovery<br>51:40 Practical Steps to Maintain Cognitive Longevity<br>58:10 Closing Thoughts & Where to Find Dr. Willeumier & Dr. Nguyen Connect with Stark<br>Personalized inside‑out health programs at stark.health Enjoying the show? Follow, rate, and review to help more listeners master the skill of health. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🤔 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 h... 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

Strength training isn’t just about lifting heavier—it’s about training smarter. Brett Jones, director of education at StrongFirst, rejoins Todd this week on the podcast, sharing his philosophy on strength training as a skill. Brett dives into the science behind recovery and why effort alone doesn’t equal better results. He also highlights the role of grip strength as a key predictor of longevity and how maintaining muscle mass can impact overall health, including disease recovery. Having gone through cancer treatment himself, Brett emphasizes why being strong before facing a health crisis can be life-changing. From busting training myths to explaining why testing and training should be separate, this episode offers actionable insights for anyone looking to build long-term strength. Learn more about Brett and his resources on his website: https://appliedstrength.com/ or follow him on Instagram at @brettjonessfg. Get access to Todd's free health resource: https://podtodd.com Learn more about Stark at: https://www.stark.health CHAPTERS:<br>00:00 Strength Is a Skill, Not Just Lifting Weights<br>02:52 The Wheel of Health: A Holistic View of Well-Being<br>04:46 Introducing Brett Jones & Strong First Training Philosophy<br>06:11 Common Myths That Hinder Strength Progress<br>09:19 The Importance of Movement Patterns for Orthopedic Health<br>15:51 Defining True Strength Training vs. High-Rep Workouts<br>18:49 The Role of Recovery in Strength Development<br>26:06 The Psychology of Effort: Why More Isn't Always Better<br>30:29 Grip Strength as a Marker for Longevity & Overall Strength<br>36:39 Strength Training & Disease Prevention: What the Research Says<br>41:56 How to Integrate Kettlebells for Maximum Benefit<br>45:35 Iron Cardio: Brett's Training Approach for Strength & Endurance<br>50:00 The Most Effective Training Plan for Busy Schedules Connect with Stark<br>Personalized inside‑out health programs at stark.health Enjoying the show? Follow, rate, and review to help more listeners master the skill of health. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🤔 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 h... 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

Hydration is more than just drinking water—it’s about optimizing how your body absorbs, utilizes, and retains fluids to enhance mobility, reduce inflammation, and support long-term health. On this week’s episode of Health Is A Skill, Bryce Turner—owner of Beach Fitness and ELDOA USA—returns to the podcast, this time breaking down why hydration is a foundational component of structural wellness, particularly when it comes to joint mobility and fascia health. During their conversation, Bryce and Todd walk through how hydration impacts everything from cellular energy production to pain management and digestion. Bryce discusses the optimal amount of water intake, the importance of mineral balance (including sodium and potassium), and how simple hydration mistakes can lead to stagnation, joint compression, and chronic pain. Towards the end of the episode Bryce also shares insights into hydration myths, the impact of diet on water absorption, and how simple changes—like adding sea salt to water—can make a huge difference. Whether you’re an athlete, fitness professional, or just looking to improve your hydration habits, this episode is packed with valuable takeaways for boosting your overall hydration. Follow Bryce on Instagram @beachbryce or check out his page on ELDOA USA here: https://eldoausa.com/trainer/bryce-turner/ Get access to Todd's free health resource: https://podtodd.com Learn more about Stark at: https://www.stark.health CHAPTERS:<br>00:00 Introduction to Hydration & Movement<br>02:15 The Importance of Baseline Hydration Assessment<br>04:30 How Hydration Affects Joint Mobility & Recovery<br>07:45 Common Hydration Mistakes & Misconceptions<br>11:20 The Role of Electrolytes & Salt in Hydration<br>15:00 How Stress Impacts Hydration & Connective Tissue<br>20:30 Movement, Circulation, & Fluid Stagnation<br>25:10 Water Quality: Filtration Systems & Best Practices<br>30:45 When & How to Drink Water for Optimal Absorption<br>35:30 Hydration Strategies for Active vs. Sedentary Lifestyles<br>40:20 Sauna Therapy & Other Hydration Optimization Tips<br>46:00 Closing Thoughts & Where to Learn More Connect with Stark<br>Personalized inside‑out health programs at stark.health Enjoying the show? Follow, rate, and review to help more listeners master the skill of health. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🤔 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 h... 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

Intimacy is about so much more than physical connection—it's a pathway to deeper relationships, stronger communication, and improved mental well-being. On this week’s episode of Health Is A Skill, relationship coach Aaro Ardis joins Todd for a fascinating conversation about the complexities of love, sex, and connection. During their conversation Aaro explains the significance of conscious coupling, how to set clear agreements in relationships, and the role of emotional awareness in creating long-term satisfaction. She also dives into the physiological and psychological benefits of intimacy—from reducing anxiety to boosting longevity—and shares practical tips for cultivating deeper connection with your partner. If you're looking for actionable strategies to improve your romantic relationships, increase emotional connection, and enhance your sex life, this episode delivers powerful insights from one of the best relationship coaches in the field. Learn more about Aaro and her practice on her website: https://aaroardis.com/. Get access to Todd's free health resource: https://podtodd.com Learn more about Stark at: https://www.stark.health CHAPTERS:<br>00:00 The Hidden Benefits of Intimacy<br>00:49 Introduction to Health Is a Skill & Stark<br>03:54 Understanding the Wheel of Health<br>06:48 Todd’s Personal Experience with Aaro<br>09:49 The Science of Intimacy & Health<br>14:55 Aaro’s Background & Journey to Coaching<br>19:41 The Role of Intimacy in Mental Well-being<br>21:55 Overcoming Vulnerability in Relationships<br>23:35 Rebuilding Emotional Connection<br>26:02 Improving Communication Around Intimacy<br>27:54 The Power of Shared Activities & Attraction<br>29:05 Addressing Shame & Anxiety in Intimacy<br>36:50 Navigating Mismatched Libidos<br>40:31 Mindfulness & Its Role in Intimacy<br>45:47 Lessons from Non-Traditional Relationships<br>50:30 Daily Practices for Deeper Connection<br>54:18 The Key to a Stronger Relationship Connect with Stark<br>Personalized inside‑out health programs at stark.health Enjoying the show? Follow, rate, and review to help more listeners master the skill of health. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🤔 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 h... 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

Most people don’t simply live their lives—they live out the stories going on in their minds. On this week’s episode of Health Is A Skill, Todd sits down with “The Mind Architect”, Peter Crone, to dive into how deeply ingrained subconscious beliefs drive behavior and limit potential. Peter shares how he helps elite athletes, executives, and everyday individuals break free from fear, stress, and self-imposed constraints. Together the two discuss the difference between reactive and responsive living, the power of curiosity, and why true success requires trust, patience, and humility. Peter also explores the profound impact mindset has on health, healing, and longevity, arguing that shifting perspectives can be the key to dissolving anxiety and even improving physical well-being. If you’re feeling stuck in repetitive cycles—whether in your career, relationships, or personal health—this episode will challenge you to reconsider the way you see the world and yourself. Learn more about Peter on his website: https://www.petercrone.com/. Get access to Todd's free health resource: https://podtodd.com Learn more about Stark at: https://www.stark.health CHAPTERS:<br>00:00 The Illusion of Stress and Control<br>03:30 Todd’s Transformational Moment with Peter<br>06:12 How Mental Narratives Shape Reality<br>09:38 The Two Biggest Mental Barriers for Elite Performers<br>12:35 How Mindset Affects Aging and Flexibility<br>17:00 Rethinking Anxiety: The Power of Perception<br>19:40 Can Mindset Alone Heal Disease?<br>23:41 The Body as a Self-Healing Pharmacy<br>26:43 Acceptance vs. Resistance in High Performance<br>30:17 Breaking Free from Stuck Patterns<br>34:32 The Power of Trust, Patience, and Delegation<br>40:49 Embracing Impermanence for a More Fulfilling Life<br>49:25 Advice to a Younger Self Connect with Stark<br>Personalized inside‑out health programs at stark.health Enjoying the show? Follow, rate, and review to help more listeners master the skill of health. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🤔 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 h... 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

The foundation of health starts in the gut—something ancient wisdom and modern science both can agree on. In this week’s episode of Health Is A Skill, Dr. Bob Rakowski unpacks the critical role gut health plays in overall wellness and why functional medicine is the key to addressing the root causes of disease. Together Todd and Dr. Rakowski highlight the dangers of xenoestrogens and microplastics, explaining their link to declining testosterone, metabolic disorders, and early puberty. The conversation then shifts to hormones, where Dr. Rakowski reveals why muscle is the real driver of longevity and explains that conventional hormone replacement therapies may not be the best first step. With decades of experience in functional medicine, Dr. Rakowski shares inspiring case studies of patients reversing chronic diseases, overcoming stage four cancer, and regaining their health through natural interventions. His insights on diet, movement, stress management, and environmental awareness offer a powerful roadmap for anyone looking to optimize their health. Learn more about Dr. Rakowski and his practice on his website: https://www.drbobrakowski.com/. Get access to Todd's free health resource: https://podtodd.com Learn more about Stark at: https://www.stark.health CHAPTERS:<br>00:00 Suppression of Natural Medicine and Its Comeback<br>03:26 Todd’s Health Transformation and the Role of Functional Medicine<br>06:20 Gut Health: The Foundation of Wellness<br>07:34 What is Functional Medicine? Common Misconceptions<br>12:55 Understanding Hormones and Endocrine Disruptors<br>16:57 Xenoestrogens and Their Impact on Male and Female Health<br>18:39 Microplastics and Environmental Toxins in the Body<br>25:53 The Shift Towards Health Consciousness in Younger Generations<br>27:53 Diagnostic Tools in Functional Medicine<br>33:59 The War on Health and Political Shifts in Medicine<br>35:17 Generational Differences in Healthcare Trust<br>37:49 How to Begin Your Health Journey<br>40:09 Success Stories: Overcoming Chronic Illness with Functional Medicine<br>42:17 Where to Find Dr. Bob Rakowski Connect with Stark<br>Personalized inside‑out health programs at stark.health Enjoying the show? Follow, rate, and review to help more listeners master the skill of health. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🤔 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 h... 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

Magnesium is responsible for over a thousand biochemical reactions in the body, yet more than 75% of people are deficient in this critical mineral. Dr. Robert Fredrickson joins Todd on this week’s episode of Health is a Skill to break down why magnesium is essential for energy production, blood pressure regulation, cardiovascular health, sleep, anxiety, and even muscle function. Together the two discuss how stress, processed foods, and modern farming practices contribute to widespread magnesium deficiencies and how to address these gaps through diet and supplementation. The conversation dives into the different forms of magnesium supplements—which ones are effective, which ones to avoid, and how to choose the right one for specific health concerns. Todd and Dr. Fredrickson also discuss how magnesium interacts with medications, why gut health impacts magnesium absorption, and the link between magnesium and nervous system balance. Whether you're looking to optimize your health, improve recovery, or manage stress, this episode is filled with actionable insights to help you make the most of magnesium. Learn more about Dr. Fredrickson and his practice on his website: https://fredricksonhealthsolutions.com/. Get access to Todd's free health resource: https://podtodd.com Learn more about Stark at: https://www.stark.health CHAPTERS:<br>00:00 Introduction to Magnesium’s Importance<br>03:07 Todd’s Personal Experience with Magnesium Deficiency<br>04:01 The Essential Roles of Magnesium in the Body<br>05:26 Signs & Symptoms of Magnesium Deficiency<br>06:52 How to Test Your Magnesium Levels Accurately<br>08:53 Can You Get Enough Magnesium from Food?<br>10:00 Understanding Different Magnesium Forms<br>12:06 Magnesium for Constipation & Gut Health<br>13:24 Magnesium’s Role in Mental Health & Anxiety<br>15:06 The Connection Between Magnesium & Heart Health<br>16:55 How Long Does It Take to Correct a Deficiency?<br>18:46 Magnesium-Rich Foods & The Dark Chocolate Connection<br>19:51 Magnesium for Muscle Recovery & Restless Leg Syndrome<br>21:43 How Magnesium Impacts Sleep Quality<br>23:16 Medication Interactions & Magnesium Depletion<br>24:56 Who Is Most at Risk for Magnesium Deficiency?<br>25:52 Can You Take Too Much Magnesium?<br>27:14 How to Choose the Best Magnesium Supplement<br>30:26 Why Type A Personalities Need More Magnesium<br>30:35 Where to Find Dr. Fredrickson Connect with Stark<br>Personalized inside‑out health programs at stark.health Enjoying the show? Follow, rate, and review to help more listeners master the skill of health. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🤔 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.

Menopause is an inevitable transition, but it doesn’t have to be miserable. In this episode, Dr. Alice Nguyen brings her wealth of knowledge to a candid discussion on managing menopause and metabolic health. She and Todd dive into how hormonal shifts affect weight, fat distribution, and mental well-being. Dr. Nguyen then explains why resistance training and optimal protein intake are critical for maintaining muscle mass and bone health, especially post-30 when muscle naturally begins to decline. The episode also addresses early signs of metabolic issues, the importance of digestive health, and how aging ovaries affect energy, cognition, and physical health. Dr. Nguyen discusses the power of HRT in restoring hormonal balance and even helping patients wean off psychiatric medications. Misconceptions around fitness goals, such as the pressures of achieving a "six-pack," are tackled head-on, with practical advice for women to navigate this life stage healthfully and confidently. Whether you’re in your 20s and looking to build a strong foundation or entering menopause and facing new challenges, this conversation offers actionable strategies to improve your quality of life at every stage. Get access to Todd's free health resource: https://podtodd.com Learn more about Stark at: https://www.stark.health CHAPTERS 00:00 The Impact of Hormones on Mental Health<br>05:30 Menopause and Metabolic Changes<br>11:35 Disordered Eating and Its Consequences<br>20:05 The Balance of Exercise and Nutrition<br>25:53 Understanding Hormonal Changes in Women<br>30:42 Managing Perimenopause: Strategies and Solutions<br>35:28 The Role of Nutrition and Supplements<br>41:35 The Importance of Protein and Strength Training<br>47:15 Navigating Menopause: Acceptance and Adaptation Connect with Stark<br>Personalized inside‑out health programs at stark.health Enjoying the show? Follow, rate, and review to help more listeners master the skill of health. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🤔 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 h... 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