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Healthy AF | Healthy After 50

Zane Griggs: Health Tips

Healthy AF, the podcast dedicated to helping you live a healthier life after the age of 50, hosted by health and longevity expert Zane Griggs.

This show is your guide to achieving optimal health, both physically and mentally.

Whether you're in your 20s and want to plan for a healthy future or in your 50s and seeking to catch up, this show could help you improve your nutrition, fitness, and overall well-being.

Each week, we'll dive into the latest research and expert advice on topics such as exercise, stress management, and more. We'll discuss practical strategies for maintaining a healthy lifestyle, including how to balance your diet and stay active as you age.

Remember, it's never too late to prioritize your health and become Healthy AF! (Hit play to learn more)

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  • September 7 · 58 min

    55. Your Vision Is Trainable: How to Improve Eyesight, Focus & Brain Performance | Dr. Bryce Appelbaum

    What if declining vision, eye strain, headaches, brain fog, and difficulty focusing weren't simply things you had to accept as you get older? In this episode of Healthy AF, Zane Griggs sits down with neuro-optometrist Dr. Bryce Appelbaum to explore the connection between your eyes and your brain—and why he believes vision should be trained just like the rest of your body. Dr. Appelbaum explains the important difference between eyesight and vision, how hours of daily screen time can place the visual system under stress, and why functional vision problems can sometimes produce symptoms that overlap with problems involving attention, reading, and learning. They also dive into vision after 40, reading glasses, screen-related eye strain, concussion recovery, and how Dr. Appelbaum works with professional and Olympic-level athletes to improve visual processing, peripheral awareness, reaction time, depth perception, and performance. Plus, Dr. Appelbaum walks Zane through a simple "eye push-up" exercise designed to train the focusing system and shares the 20-20-20 rule you can start using during screen-heavy days. In this episode: Eyesight vs. vision: why they're not the same thing How screen time affects the eye-brain connection Vision, attention, reading, and focus Why your distance vision may change with heavy near work The 20-20-20 rule for screen breaks Vision training for professional athletes Vision changes after concussion and head injuries Why vision matters for balance and fall prevention as we age What happens to near vision after 40 How to perform Dr. Appelbaum's eye push-ups Reading glasses and the focusing system Digital performance lenses and screen stress How to start training your vision Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com Guest Links: ScreenFit: ScreenFit.com — use code ZANE for $200 off / 40% off My Vision First: MyVisionFirst.com Digital Performance Lenses: use code ZANE for 10% off https://myvisionfirst.com 0:00 Meet Dr. Bryce Appelbaum 1:42 Vision Problems, ADHD & Dyslexia Symptoms 2:33 Eyesight vs. Vision: What's the Difference? 3:45 Why Your Eyesight May Change With Screen Time 5:48 Can You Actually Exercise Your Vision? 6:41 What Screens Are Doing to Your Visual System 8:39 The Problem With 7+ Hours of Screen Time 10:55 How Vision Can Affect Your Stress Response 12:29 Adding "Vision Snacks" to Your Day 13:43 The 20-20-20 Rule 16:19 ScreenFit & Vision Performance Training 17:34 How Elite Athletes Train Their Vision 20:34 Concussions, Head Injuries & Vision 23:47 How Vision Training Changed an MLB Player's Performance 25:09 Does Vision Have to Decline With Age? 43:58 Why Reading Gets Harder After 40 45:53 How to Do Eye Push-Ups 50:02 The Problem With Monovision 52:26 Vision Training for Longevity 53:21 ScreenFit + Special Offer 55:02 Digital Performance Lenses 58:44 Where to Find Dr. Bryce Appelbaum

  • August 31 · 51 sec

    54. Why Am I Always Hungry? The Mitochondrial Connection to Hunger, Cravings & Seed Oils Part 2 VIDEO

    You just ate a full meal. You consumed enough calories. So why are you hungry again 45 minutes later? Or maybe it's 3 PM—you've eaten plenty, but you're running on fumes, struggling to focus, and craving something sweet or starchy. Most people blame willpower, blood sugar, or a lack of protein. In Part 2 of Zane Griggs' series on seed oils and mitochondrial health, he explores a different possibility: what if the problem isn't how much energy you're eating, but how efficiently your cells are converting that food into ATP? In this episode, Zane breaks down the difference between food energy and cellular energy, how your mitochondria convert calories into ATP, and why inefficient energy production may contribute to hunger, cravings, fatigue, brain fog, poor recovery, and stubborn body composition. He also continues the mitochondrial story from Episode 1, exploring how PUFA-rich mitochondrial membranes may contribute to proton leak and cardiolipin damage, how lipid oxidation products such as 4-HNE and MDA can interact with mitochondrial DNA, and why these processes may become increasingly relevant as we age. Zane also explains what these issues can look like in everyday life: feeling unsatisfied after meals, afternoon cravings, energy crashes, poor exercise recovery, and body composition that doesn't seem to respond proportionately to your diet and training. This is Part 2 of the Healthy AF series examining seed oils, mitochondrial function, and metabolic health. Episode Timestamps: 0:00 Why Are You Hungry Again After Eating? 1:00 Food Energy vs. Cellular Energy 2:00 Calories Have to Be Converted Into ATP 3:00 Why Low ATP Can Trigger Hunger & Cravings 4:00 How Mitochondrial Inefficiency Changes the Equation 5:00 Proton Leak: Losing Energy as Heat 6:00 Cardiolipin Damage & the Electron Transport Chain 7:00 Why Your Cells Signal You to Eat More 8:00 Hunger Isn't Always a Willpower Problem 9:00 4-HNE, MDA & Oxidative Damage 10:00 How Oxidation Can Reach Mitochondrial DNA 11:00 Why Mitochondrial DNA Damage Matters After 40 12:00 Hunger & Fatigue as Early Warning Signs 13:00 Cravings, Energy Crashes & Poor Recovery 14:00 How Much Linoleic Acid Are We Eating? 15:00 Where Seed Oils Hide in the Modern Diet 16:00 Why Some People Seem Fine Eating Seed Oils 17:00 Metabolic Problems Can Develop Over Decades 18:00 Next: Blood Sugar, Glucagon + Free Fit Over 40 Plan Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com Research Referenced Hulbert et al. (2007) — Membrane Composition & Lifespan Seebacher et al. (2010) — Oxidative Metabolism & Proton Leak Paradies et al. (2009) — Cardiolipin Peroxidation & Mitochondrial Dysfunction Chicco & Sparagna (2007) — Cardiolipin & Mitochondrial Disease Stanley et al. (2012) — Dietary Fat & Mitochondrial Function Khairallah et al. (2012) — Membrane Fatty Acids & Mitochondrial Function Penzo et al. (2002) — Fatty Acids & Mitochondrial Function Hulbert et al. (2006) — Peroxidation-Resistant Membranes & Longevity Pamplona et al. (2004) — Fatty Acid Unsaturation & Mitochondrial DNA Damage Porter, Hulbert & Brand (1996) — Mitochondrial Proton Leak

  • August 17 · 19 min

    53. What Happens to Seed Oils After You Eat Them?

    What actually happens to seed oils once they enter your body? In this first episode of a new Healthy AF series, Zane Griggs breaks down the metabolic chain reaction he argues can begin when dietary polyunsaturated fats become incorporated into the membranes of your mitochondria. Your mitochondria produce the ATP that powers your cells—but the fats you eat can become part of the physical structure of the mitochondrial membrane. Zane explores research around membrane composition, polyunsaturated fats, oxidative vulnerability, proton leak, mitochondrial uncoupling, and cardiolipin. You'll learn why Zane believes the conversation around seed oils needs to go much deeper than calories or inflammation—and why mitochondrial health may be an important piece of understanding metabolic health, energy production, and longevity. Zane also discusses research suggesting mitochondrial membrane composition can change in response to dietary fat composition, meaning what your mitochondria are built from isn't necessarily fixed. This is Part 1 of Zane's deep dive into seed oils, mitochondria, and metabolic health. In the next episode, he'll explore how this chain of events may connect to hunger and why you can feel hungry even when you're consuming plenty of food. Get Zane's FREE Fit Over 40 Plan: Free40Plan.com Research & Resources Want to dig into the research behind this episode? Here are some of the studies and reviews referenced in Zane's deep dive into dietary fats, mitochondrial membranes, oxidation, and longevity: Life and Death: Metabolic Rate, Membrane Composition, and Life Span of Animals — Hulbert et al. (2007) https://pubmed.ncbi.nlm.nih.gov/17928583/ Role of Cardiolipin Peroxidation and Ca²⁺ in Mitochondrial Dysfunction and Disease — Paradies et al. (2009) https://pubmed.ncbi.nlm.nih.gov/19368971/ Role of Cardiolipin Alterations in Mitochondrial Dysfunction and Disease — Chicco & Sparagna (2007) https://pubmed.ncbi.nlm.nih.gov/16899548/ Improved Mitochondrial Function with Diet-Induced Increase in DHA or Arachidonic Acid in Membrane Phospholipids — Khairallah et al. (2012) https://pmc.ncbi.nlm.nih.gov/articles/PMC3316678/ Effects of Fatty Acids on Mitochondria: Implications for Cell Death — Penzo et al. (2002) https://pubmed.ncbi.nlm.nih.gov/12206909/ Extended Longevity of Wild-Derived Mice Is Associated with Peroxidation-Resistant Membranes — Hulbert et al. (2006) https://pubmed.ncbi.nlm.nih.gov/16620917/ Modification of Fatty Acid Unsaturation, Oxidative Damage & Longevity — Pamplona et al. (2004) https://pubmed.ncbi.nlm.nih.gov/15130667/ Allometry of Mitochondrial Proton Leak: Membrane Surface Area & Fatty Acid Composition — Porter, Hulbert & Brand (1996) https://pubmed.ncbi.nlm.nih.gov/8997352/ YouTube Chapters 0:00 What Happens to Seed Oils After You Eat Them? 2:15 How Your Mitochondria Produce Energy 3:25 The Fats You Eat Become Part of Your Mitochondria 4:20 Why Polyunsaturated Fats Are More Vulnerable to Oxidation 6:40 Mitochondrial Membranes and the "Pacemaker of Aging" 8:00 How Seed Oils May Contribute to Proton Leak 10:40 Cardiolipin and the Mitochondrial Damage Cycle 14:00 What Long-Lived Species Can Teach Us About Membrane Fat 15:20 How This May Connect to Metabolic Disease 16:05 Can You Rebuild Your Mitochondrial Membranes? 17:00 What's Coming Next + Free Fit Over 40 Plan

  • July 20 · 48 min

    52. The Truth About Alcohol Nobody Wants to Hear | Sam Lander

    Can you be Healthy AF if you still drink alcohol? In this episode of Healthy AF (Healthy After 50), I sit down with functional diagnostic nutritionist, peptide educator, and My Peptide University faculty member Sam Lander for one of the most honest conversations we've had on the podcast. Sam opens up about her incredible journey—from addiction, prison, and rebuilding her life—to becoming one of the most respected educators in functional medicine and peptide therapy. We dive into why so many people are doing everything "right" but still don't feel well, how functional lab testing uncovers hidden problems, and why alcohol may be the single biggest obstacle standing between you and optimal health. If you're focused on building muscle after 40, increasing energy, improving your gut, optimizing hormones, or extending your healthspan, this is an episode you don't want to miss. In this episode we discuss: • Sam's journey from addiction and prison to functional medicine • Why functional lab testing changes everything • The hidden connection between gut health and chronic symptoms • Why peptides require individualized protocols • The truth about "mommy wine culture" • How alcohol affects metabolism, inflammation and longevity • Why quitting alcohol is the biggest health hack most people ignore • Building resilience physically and mentally • Creating lasting health after 40 Connect with Sam Lander https://seefitliving.com https://www.instagram.com/seefitliving 0:00 Introduction: Meet functional diagnostic nutritionist Sam Lander 1:25 What functional diagnostic nutrition really is 2:05 Sam's childhood health struggles 3:20 Addiction begins at a young age 6:10 Prison, rock bottom, and rebuilding her life 10:45 Becoming a personal trainer after prison 15:30 Why doing "everything right" still wasn't enough 16:40 Discovering functional medicine through gut health 18:00 Why alcohol is the biggest health hack people ignore 22:30 The truth about mommy wine culture 27:40 How alcohol affects hormones, weight loss, and longevity 33:15 Peptides: why certification and protocols matter 38:20 Creating personalized health strategies instead of one-size-fits-all advice 43:10 Recovery, resilience, and building a healthier future 48:10 Final thoughts and where to connect with Sam

  • June 4 · 40 min

    51. The Seed Oil Studies Are Measuring the Wrong Thing

    A new seed oil study may look reassuring at first glance — but what did it actually measure? In this episode, Zane Griggs breaks down a 2025 review of clinical studies on seed oils and explains why short-term improvements in blood markers do not necessarily tell us what is happening inside the mitochondria. You'll learn why the real concern is not only what shows up in a blood draw, but what happens when polyunsaturated fats become incorporated into mitochondrial membranes over time. Zane walks through: what the seed oil review actually found why flaxseed and sesame oil are not the same as soybean or corn oil the difference between blood markers and mitochondrial damage cardiolipin, ATP production, and oxidative stress why 4-HNE and other aldehydes matter how cooking oils change when heated why stored linoleic acid can remain in the body for years why a short-term study may miss a long-term mitochondrial problem how soybean oil consumption has changed over the last century why stable fats may matter more than most people realize Studies: Laurindo et al. Frontiers in Nutrition. 2025;12:1502815 Hulbert AJ et al. Physiological Reviews. 87:1175–1213, 2007 Seebacher F, Brand MD, Else PL, Guderley H, Hulbert AJ, Moyes CD. Physiological and Biochemical Zoology. 83(5):721–732, 2010 UC Riverside / Journal of Lipid Research, November 2025 SNI Global soybean oil consumption data The point is not to ignore studies that show short-term improvements. The point is to understand their limitations and ask whether they are measuring the outcome that actually matters. Download Zane's Free Fit Over 40 Plan: https://free40plan.com 00:00 The seed oil study everyone is going to cite 01:00 What the 2025 review actually measured 02:00 Why flaxseed and sesame oil are different 03:30 The short-term benefits are real — but limited 04:00 The problem with relying on blood markers 05:00 What happens inside the mitochondria 06:00 Cardiolipin and ATP production explained 07:00 The damage the studies did not measure 08:00 Why higher antioxidant activity can be misleading 09:00 The researchers admitted a major limitation 10:00 They did not verify the oil composition 11:00 Why processing, heat, and storage matter 12:00 Fast-food fryer oil is not the same intervention 13:00 How stored linoleic acid remains in the body 15:00 Why the control groups were not truly low-PUFA 16:00 The washout problem no short-term study solves 17:00 Comparing two versions of excess exposure 18:00 How much soybean oil Americans consume 19:00 Physiological need vs modern consumption 21:00 Why the baseline recommendation may already be too high 22:00 The UC Riverside soybean oil research 23:00 Oxylipins, liver health, and mitochondrial function 25:00 Why standard blood tests may miss the damage 26:00 The peroxidation index explained 27:00 Omega-3 vs omega-6 vs monounsaturated fats 28:00 Why more fish oil may not solve the problem 29:00 Saturated fat and mitochondrial membrane stability 31:00 What membrane fluidity actually requires 32:00 Why longer-lived species matter 33:00 What the pro-seed-oil literature can and cannot prove 35:00 Short-term blood improvements vs long-term membrane loading 36:00 What fats Zane recommends using instead 38:00 Why ingredient labels matter 39:00 Final takeaway: read the studies carefully

  • June 2 · 58 min

    50. Your Body Is Stuck Burning Fat — And It's Making You Sick (Part 2)

    What happens when your body gets stuck burning fat and can't switch back to glucose? In Part 2, Zane breaks down metabolic inflexibility and explains why being locked into fat-dominant metabolism is not the same as being metabolically healthy. You'll learn how this pattern affects the muscle, heart, and liver — and how elevated fatty acids can impair glucose oxidation, disrupt insulin signaling, and contribute to insulin resistance, fatty liver disease, and heart failure. Start with Part 1 first for the ATP and glucose-efficiency breakdown. 01:00 The metabolic signature of insulin resistance 03:30 Why your body should switch between fat and glucose 06:00 The 3 tissues that reveal metabolic inflexibility 08:30 Why Zane changed his mind about low carb 13:30 The real definition of metabolic inflexibility 15:00 Why elevated blood sugar can happen on keto or carnivore 20:00 Heart failure and metabolic disease 22:00 Why failing hearts become more dependent on fat 25:00 Why glucose is not the problem 29:00 The liver and fatty liver disease 33:00 Fatty liver is a metabolic inflexibility problem 34:00 Why the liver starts producing more glucose 40:00 How liver disease progresses 41:00 The muscle, heart, and liver connection 46:00 How to restore glucose oxidation 47:00 Why high-fat, low-carb can mimic metabolic disease Kelley, D.E. (2005) "Skeletal muscle fat oxidation: timing and flexibility are everything" Journal of Clinical Investigation — JCI25758 / PMC1159159 Used for: Definition of metabolic inflexibility; experimental elevation of plasma FFAs recreating T2D metabolic signature in skeletal muscle; blunted insulin-stimulated glucose oxidation; impaired suppression of lipid oxidation Ukropcova, B. et al. (2005) "Dynamic changes in fat oxidation in human primary myocytes mirror metabolic characteristics of the donor" Journal of Clinical Investigation — JCI24332 Used for: Formal definition of metabolic inflexibility — insulin-resistant muscle characterized by lower fasting lipid utilization and failure to switch to carbohydrate oxidation in response to insulin Sun, Q., Lopaschuk, G.D. et al. (2024) "Mitochondrial fatty acid oxidation is the major source of cardiac ATP production in heart failure with preserved ejection fraction" Cardiovascular Research, Volume 120 — PMID 38193548 Used for: Direct radiolabeled substrate measurements in HFpEF; suppressed insulin-stimulated glucose oxidation; increased FAO; decreased PDH phosphorylation confirmed in human heart samples; disrupted glucose/fat ATP balance Sun, Q., Karwi, Q.G., Wong, N., Lopaschuk, G.D. (2024) "Advances in myocardial energy metabolism: metabolic remodelling in heart failure and beyond" Cardiovascular Research — PMC11646102 Used for: Comprehensive synthesis — decreased glucose oxidation as universal defect across HFpEF, HFrEF, and diabetic cardiomyopathy; uncoupling of glycolysis from glucose oxidation; FAO increases in HFpEF and diabetic cardiomyopathies Lopaschuk, G.D., Ussher, J.R., Folmes, C.D.L., Jaswal, J.S., Stanley, W.C. (2010) "Myocardial Fatty Acid Metabolism in Health and Disease" Physiological Reviews — PMC3976623 Used for: Fat oxidation dominance in HF, ischemia, and diabetes; uncoupling of glycolysis from glucose oxidation; therapeutic case for reducing FAO and increasing glucose oxidation (quotes carried over from Video 1 for context) Fillmore, N., Jaswal, J.S., Lopaschuk, G.D. (2011) "Uncoupling of glycolysis from glucose oxidation accompanies the development of heart failure" Journal of Molecular and Cellular Cardiology — ScienceDirect Used for: Pharmacological shifting from fat to glucose oxidation improving ATP efficiency; cardiac ischemia and heart failure therapeutic mechanism (context reference from Video 1) Satapati, S. et al. (2011) "Excessive hepatic mitochondrial TCA cycle and gluconeogenesis in humans with nonalcoholic fatty liver disease" Cell Metabolism — PMC3658280 Used for: 50% higher lipolysis in NAFLD; 30% higher gluconeogenesis; 2-fold increase in TCA cycle flux correlated with intrahepatic triglyceride content; increased FFA delivery and oxidation driving gluconeogenesis and oxidative stress Donnelly, K.L., Smith, C.I., Schwarzenberg, S.J., Jessurun, J., Boldt, M.D., Parks, E.J. (2005) "Sources of fatty acids stored in liver and secreted via lipoproteins in patients with nonalcoholic fatty liver disease" Journal of Clinical Investigation — JCI23621 Used for: Fat source breakdown in NAFLD — ~60% from plasma NEFA/adipose lipolysis, ~26% from de novo lipogenesis, ~15% dietary fat; stable isotope methodology confirming adipose lipolysis as primary driver Kolwicz, S.C. Jr. (2021) "Ketone Body Metabolism in the Ischemic Heart" Frontiers in Cardiovascular Medicine — DOI 10.3389/fcvm.2021.789458 Used for: Supporting context on cardiac metabolic flexibility; KD association with worse ischemic outcomes in some models; ketone-glucose suppression dynamic in the ischemic heart

  • May 29 · 32 min

    50. Glucose Is the Most Efficient Fuel | The ATP & Metabolism Science Explained (Part 1)

    What if the most efficient fuel for the human body isn't fat… but glucose? In this episode, Zane Griggs breaks down the actual biochemistry behind ATP production, mitochondrial efficiency, and why cardiologists actively try to shift failing hearts away from fat oxidation and back toward glucose oxidation. This conversation dives deep into the P/O ratio, oxygen efficiency, insulin resistance, heart failure, ketones, metabolic flexibility, and the misunderstood role of glucose in human metabolism. If you've been told that fat is always the superior fuel source, this episode may completely change how you think about metabolism, performance, and energy production. In this episode: Why glucose produces more ATP per oxygen molecule The truth about fat oxidation vs glucose oxidation Why the heart becomes "stuck" burning fat in heart failure The real meaning of metabolic flexibility Why insulin is not the villain it's been made out to be The difference between glycolysis and glucose oxidation Why ketones are not the "super fuel" many claim How mitochondrial inefficiency impacts metabolic disease The connection between diabetes, heart disease, and fuel selection This is Part 1 of a deeper metabolic series exploring insulin resistance, ATP production, glucose metabolism, and how the body actually creates energy. Feeling "off" despite doing everything right? Download Zane's free Metabolic Stress Marker Guide to learn: ✔ what your labs may actually be telling you ✔ why "normal" doesn't always mean optimal ✔ the hidden hormone, thyroid, and metabolic markers most people overlook 👉 Get the free guide: https://zanegriggs.com/freeguide Ready to learn more? Get Zane's Free Over 40 Performance Plan: https://free40plan.com 00:00 Why fuel efficiency matters 01:00 What is ATP and the P/O ratio? 02:00 Why oxygen efficiency changes everything 03:00 Calories vs mitochondrial efficiency 05:00 The engine analogy explained 06:00 The studies comparing glucose, fat, and ketones 08:00 Why glucose creates more ATP than fat 09:00 What happens in heart failure 11:00 Are ketones really a "super fuel"? 13:00 Ketones and mitochondrial uncoupling 14:00 How cardiologists use glucose therapeutically 16:00 Fat oxidation and heart dysfunction 18:00 Diabetes, heart disease, and blocked glucose oxidation 20:00 Why doctors shift patients toward glucose oxidation 22:00 The metabolic flexibility explanation 24:00 Fat oxidation blocking glucose oxidation 25:00 Why insulin is NOT the enemy 27:00 The real driver of insulin resistance 28:00 Key takeaways on glucose vs fat burning 30:00 Preview of Part 2 Mookerjee et al. (2017) "Quantifying intracellular rates of glycolytic and oxidative ATP production and consumption using extracellular flux measurements" Journal of Biological Chemistry — PMC5409486 Used for: Glucose P/O ratio of 2.79; updated theoretical maximum ATP yields Agilent Technologies / Seahorse Bioscience (white paper) "Quantifying ATP Production Rate Using the Seahorse XF Real-Time ATP Rate Assay" Agilent application note 5991-9303EN Used for: P/O ratio range — palmitate 2.45, glucose 2.79–2.86; average cellular P/O of 2.75 Lopaschuk, Ussher, Folmes, Jaswal, Stanley (2010) "Myocardial Fatty Acid Metabolism in Health and Disease" Physiological Reviews — PMC3976623 Used for: All four extended quotes on fat oxidation dominance in heart failure, ischemia, and diabetes; therapeutic strategy of reducing fat oxidation and increasing glucose oxidation Fillmore, Jaswal, Lopaschuk (2011) "Uncoupling of glycolysis from glucose oxidation accompanies the development of heart failure" ScienceDirect / Journal of Molecular and Cellular Cardiology Used for: Quote on pharmacological shifting from fat to glucose oxidation improving ATP efficiency; cardiac ischemia and heart failure Sun, Lopaschuk et al. (2024) "Mitochondrial fatty acid oxidation is the major source of cardiac ATP production in heart failure with preserved ejection fraction" Cardiovascular Research, Volume 120 — PMID 38193548 Used for: HFpEF data — suppressed insulin-stimulated glucose oxidation, increased FAO, decreased PDH phosphorylation in mouse and human samples Kolwicz (2021) "Ketone Body Metabolism in the Ischemic Heart" Frontiers in Cardiovascular Medicine — DOI 10.3389/fcvm.2021.789458 Used for: Ketone P/O ratio ~2.50 vs glucose ~2.58 vs fat ~2.33; ischemic heart disease ketone data; KD associated with worse outcomes post-MI in some models MDPI / Koutnik et al. (2020) "Ketones Elicit Distinct Alterations in Adipose Mitochondrial Bioenergetics" International Journal of Molecular Sciences — DOI 10.3390/ijms21176255 Used for: β-hydroxybutyrate increases respiration without commensurate ATP production; elevated O2:ATP ratio confirming uncoupling; UCP1 and PGC1α upregulation Sullivan et al. / ResearchGate (2004) "The Ketogenic Diet Increases Mitochondrial Uncoupling Protein Levels and Activity" Used for: Ketogenic diet increases hippocampal uncoupling proteins; decreased ROS but at cost of coupling efficiency

  • March 24 · 1 hr 1 min

    49. Fix Your Blood Sugar Without Cutting Carbs With Isaac Pohlman

    In this episode, Zane sits down with registered dietitian and Type 1 diabetic Isaac Pohlman to challenge one of the biggest misconceptions in modern health: that carbs are the problem. Isaac shares his powerful personal journey—from a high-level athlete dealing with chronic fatigue, hormonal issues, and gut dysfunction to being diagnosed with Type 1 diabetes in grad school. What followed wasn't just managing symptoms, but completely rethinking metabolism, energy production, and how the body actually uses fuel. Together, Zane and Isaac break down why the fear around carbohydrates is not only misguided—but often making blood sugar issues worse. They unpack the real drivers of insulin resistance, including stress, circadian rhythm disruption, ultra-processed foods, and loss of muscle mass. This conversation goes far beyond "carbs vs. no carbs." It reframes metabolic health as a system—one that includes lifestyle, light exposure, recovery, food quality, and nervous system regulation. If you've been told to cut carbs to fix your blood sugar… this episode will challenge everything you thought you kne 👇 Download Zane's Free Plan https://free40plan.com/ Follow Zane IG: https://www.instagram.com/zanegriggsfitness Guest: https://www.thepohlmaninstitute.com https://www.facebook.com/isaacpohlmannutrition https://www.instagram.com/isaacpohlman https://www.youtube.com/@isaacpohlman Where to learn more about the Pohlman Institute's work and protocols Carb Sweet Spot Masterclass [FREE] https://programs.isaacpohlman.com/offers/FoFv4San Have Your Carbs and Eat 'Em Too Book https://book.isaacpohlman.com/book-sales-page The Pohlman Method - 1:1 Coaching: https://www.thepohlmaninstitute.com/the-pohlman-method 00:00 – Intro: Why cardio & diet aren't working anymore 01:00 – Isaac's background & metabolic health approach 03:00 – Athlete to chronic fatigue: early warning signs 05:00 – Stress, trauma & the link to autoimmune conditions 07:00 – The moment metabolism changed everything 10:00 – Type 1 diabetes diagnosis & symptoms 13:00 – Why carbs are misunderstood 15:00 – Fear of carbs & blood sugar spikes explained 17:00 – Why blood sugar SHOULD rise after meals 19:00 – Insulin, thyroid & energy production connection 21:00 – The real cause of insulin resistance 23:00 – Why low-carb can backfire 26:00 – Stress hormones, muscle loss & metabolism 29:00 – How to actually reverse pre-diabetes 31:00 – Lifestyle before diet (what most people miss) 34:00 – Food density & why your meals aren't satisfying 37:00 – What's REALLY causing the diabetes epidemic 40:00 – Light exposure, circadian rhythm & blood sugar 42:00 – Ultra-processed foods & fat storage 44:00 – Personal fat threshold explained 47:00 – Getting off medication naturally 50:00 – Reintroducing carbs safely 54:00 – Best carbs for blood sugar control

  • March 17 · 44 min

    48. The Real Reason Your Metabolism Slows After 40 It's Not Age

    Most people believe your metabolism automatically slows down after 40. But the science says something very different. In this episode of Healthy AF, Zane Griggs breaks down the truth about metabolism, aging, and why fat loss gets harder for many people after 40. You'll learn why muscle loss, lifestyle habits, and hormone changes play a much bigger role than age itself — and what you can do to keep your metabolism strong for decades. If you want better energy, improved body composition, and long-term metabolic health, this episode is a must watch. Download Zane's Free Fit Over 40 Plan: https://free40plan.com 00:00 Why metabolism doesn't actually slow after 40 02:10 The metabolism myth most people believe 04:45 What really causes weight gain after 40 08:10 Muscle loss and its impact on metabolism 12:00 Why strength training becomes critical 16:15 Hormones and metabolic health 21:40 Lifestyle habits that slow metabolism 27:20 The role of sleep and stress 32:45 Nutrition strategies for metabolic health 38:30 How to support metabolism as you age 43:15 Practical habits to improve fat loss 47:30 Key takeaways for staying metabolically healthy

  • March 13 · 33 min

    47. The Real Reason You're Always Tired After 40

    Most people think fatigue is a sleep problem. But the truth is… sleep is often just a symptom. In this episode, Zane breaks down why so many people—especially after 40—feel exhausted even when they're getting 7–8 hours of sleep. The real issue often comes from under-fueling, chronic fasting, low carb diets, and excessive training, which drive up stress hormones like cortisol and disrupt recovery. Zane shares the mistakes he made for years with fasted workouts, low-carb dieting, and overtraining, and explains how these habits can impact: • Thyroid function • Testosterone levels • Sleep quality • HRV and recovery • Energy and mood You'll also learn how to properly fuel your body for better energy, deeper sleep, and sustainable performance. If you're tired all the time, this episode could completely change how you think about recovery. Download Zane's Free Fit Over 40 Plan: 👉 https://free40plan.com 00:00 Why You're Still Tired 00:45 Sleep Is a Result of Your Day 02:10 The Hidden Cause of Poor Sleep 04:00 My Personal Low Carb & Fasting Mistake 05:40 Underfueling and Stress Hormones 07:10 Cortisol, Adrenaline, and Glucose Production 09:30 How Fasting Disrupts Sleep 11:30 Why You Wake Up at 2–3 AM 13:00 Fasted Workouts and Hormone Stress 15:10 Why Recovery Changes After 40 17:00 HRV, Heart Rate, and Recovery 18:40 The Mood and Energy Connection 20:10 Why Metabolic Stress Isn't Strength 22:00 Eat Less, Move More Is Wrong 23:40 How Much Protein You Actually Need 25:20 The Right Way to Eat Carbohydrates 27:30 Foods That Support Recovery 29:00 Training Smarter After 40 30:20 Managing Stress and Recovery 31:50 Why Sleep Starts When You Wake Up 33:10 Strategy Beats Extreme Discipline 35:20 Why Fatigue Is a Fuel Problem 36:00 Free Fit Over 40 Plan

  • March 12 · 56 min

    46. Low Carb Is Wrecking Your Thyroid (And Most People Don't Know It)

    Many people struggling with fatigue, weight gain, brain fog, or low libido may actually be dealing with thyroid dysfunction — and not even know it. In this episode of Healthy AF, Zane explains how common lifestyle habits like low-carb dieting, intermittent fasting, overtraining, chronic stress, and sleep deprivation can quietly disrupt thyroid function and slow your metabolism. You'll learn why markers like T3, reverse T3, and TSH matter more than most standard lab panels suggest, how the body adapts to low energy availability, and why many people with thyroid symptoms are often told their labs look "normal." Zane also breaks down the role of insulin, leptin, liver glycogen, and carbohydrate intake in thyroid hormone conversion — and why reintroducing the right foods can often restore metabolic function. If you've ever struggled with low energy, stubborn weight gain, cold intolerance, or declining performance despite dieting and training harder, this episode will help you understand what may really be happening inside your metabolism. 👇 Download Zane's Free Plan https://free40plan.com/ Follow Zane IG: https://www.instagram.com/zanegriggsfitness Supportive research Low carb diet increases incidence of REDs and low T3⁠ https://pubmed.ncbi.nlm.nih.gov/40639795/%E2%81%A0 ⁠ Low carb diet reduces T3 in athletes⁠ https://blogs.bmj.com/bjsm/2023/08/14/a-bad-situation-made-worse-low-carbohydrate-intake-amplifies-low-energy-availability-hormonal-disturbances/⁠ ⁠ Low carb diet induces low thyroid function⁠ https://pmc.ncbi.nlm.nih.gov/articles/PMC11558958/⁠ ⁠ Keto diet reduces thyroid function⁠ https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0269440⁠ www.free40plan.com 00:00 – Introduction: Thyroid Health and Metabolism 00:40 – Remembering Charlie 02:00 – Common Symptoms of Low Thyroid 03:30 – How Thyroid Affects Metabolism and Energy 04:30 – Hormonal and Cardiovascular Effects of Thyroid Dysfunction 05:30 – Why Thyroid Issues Often Go Undiagnosed 06:30 – Stress, Overtraining, and Aggressive Dieting 08:00 – How Thyroid Hormones Work (T4, T3, Reverse T3) 09:40 – What Low-Carb Diets Do to Thyroid Function 11:00 – Low Energy Availability in Athletes 12:30 – Why Your Body Interprets Low Carb as Scarcity 14:00 – The Impact of Fasting on Thyroid Hormones 15:30 – Liver Glycogen and Overnight Stress Hormones 17:00 – Why High Performers Are Vulnerable 18:30 – Insulin, Leptin, and Thyroid Signaling 20:00 – Optimal Thyroid Lab Ranges Explained 22:30 – Why Symptoms Matter More Than "Normal" Lab Ranges 24:30 – How Thyroid Issues Affect Testosterone in Men 26:00 – Insulin Signaling and Thyroid Conversion 28:00 – Low Carb vs Insulin Resistance: Different Labs, Same Symptoms 31:00 – Why Leptin Is the Missing Link 33:00 – Reintroducing Carbs to Restore Thyroid Function 35:00 – LDL Changes After Increasing Carbohydrates 36:30 – Body Temperature and Metabolic Rate 37:30 – Training, Recovery, and Sleep 38:30 – Best Carbohydrate Sources for Thyroid Health 41:00 – How Much Carbohydrate You Actually Need 43:00 – Macro Ratios for Fat Loss vs Performance 45:00 – What Indigenous Diets Teach Us About Metabolic Health 47:00 – How Ultra-Processed Foods Disrupt Energy Production 49:00 – The Real Cause of Fat Gain and Metabolic Dysfunction 51:00 – Why "Calories In Calories Out" Misses the Real Problem 53:00 – Fixing Metabolism Through Food Quality and Energy Availability

  • March 10 · 22 min

    45. Most Men Over 40 Are Missing These 5 Blood Markers

    Most men focus on body weight, workouts, or body fat… but those numbers don't tell the full story. In this episode of Healthy AF, Zane breaks down the five blood markers every man over 40 should be tracking if they want to stay strong, energized, and metabolically healthy for decades to come. These biomarkers can reveal problems years before symptoms appear and help you catch issues related to metabolic dysfunction, heart disease, inflammation, testosterone decline, and prostate health early. You'll learn why markers like fasting insulin and fasting glucose often reveal metabolic issues long before diabetes develops, how free testosterone reflects metabolic stress, and why inflammation markers like hs-CRP matter for long-term health. Zane also explains how lifestyle factors such as poor sleep, chronic stress, excessive fasting, overtraining, and ultra-processed foods can quietly push these numbers in the wrong direction. If you're over 40 and serious about longevity, performance, and metabolic health, these are the numbers you need to know. 👇 Download Zane's Free Plan https://free40plan.com/ Follow Zane IG: https://www.instagram.com/zanegriggsfitness/ 00:00 – 5 Blood Markers Every Man Over 40 Should Know 00:55 – Why Body Weight and Workouts Aren't Enough 01:40 – Marker #1: Fasting Insulin (Earliest Warning Sign) 02:50 – Ideal Fasting Insulin Range 04:00 – What Causes Insulin Resistance 05:05 – Marker #2: Fasting Glucose 06:00 – Why Chronically High Glucose Damages Blood Vessels 07:20 – Low-Carb, Fasting, and Elevated Blood Sugar 08:25 – Ideal Blood Sugar Range 09:15 – Stress Hormones and the "Dawn Effect" 11:00 – Marker #3: Free Testosterone 12:00 – Stress, Fasting, and Testosterone Suppression 13:20 – Ideal Free Testosterone Range 14:10 – Marker #4: hs-CRP (Inflammation Marker) 15:00 – What Drives Chronic Inflammation 15:40 – Visceral Fat, Diet, and Alcohol Effects 16:00 – Marker #5: PSA (Prostate Health) 17:00 – Testosterone and Prostate Cancer Myths 18:20 – Why You Should Start Tracking These Markers Early 19:10 – Why "Normal" Lab Ranges Aren't Optimal

  • February 16 · 54 min

    44. Why I Stopped Recommending Low-Carb: My Full Diet Shift Explained (What I Eat In A Day 2026)

    I recommended low-carb and intermittent fasting for nearly 20 years. Then my labs started telling a different story. In this episode, I break down why I stopped fasting, increased carbohydrates, lowered fat intake, and how that shift improved my fasting glucose, thyroid markers, LDL, sleep, and recovery. This isn't anti-keto/carnivore. It's anti-dogma. If you care about metabolic health, ATP production, thyroid function, or insulin sensitivity, this conversation will challenge what you think you know. Chapters below 👇 Episode Timestamps: 00:00 — Why I Needed to Address This Publicly 01:30 — The Hard Realization I Was Wrong 03:00 — 20 Years of Low-Carb & Fasting 05:00 — Carnivore Experiment & What It Felt Like 08:30 — My Blood Markers That Didn't Make Sense 11:30 — Thyroid, SHBG & Sleep Disruptions 13:30 — Over-Leveraging Metabolic Stress 14:00 — Ending Intermittent Fasting 15:00 — Increasing Carbs to 300g 17:00 — Improved Bloodwork Results 19:00 — Lower LDL Without Medication 20:00 — Phase Two: High-Carb, Low-Fat Experiment 23:00 — Adjusting Protein & Fat Down 27:00 — Blood Sugar Dropped to 80 28:00 — Visceral Fat & DEXA Results 29:00 — Doctor's Reaction 30:00 — Thyroid & Cholesterol Mechanisms Explained 32:00 — Gluconeogenesis & Starvation Signaling 35:00 — My Wife's Results 36:00 — Cellular Energy & ATP Explained 38:00 — What I Eat in a Day 44:00 — Night Waking & Liver Glycogen 45:00 — How I Lean Out Now 48:00 — Who Should Increase Fat vs Lower Fat 50:00 — Free Fit Over 40 Plan 52:00 — Why ATP Production Is the Real Focus Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com

  • January 19 · 1 hr 5 min

    43. What 10 Years of Keto Did to My Thyroid, Gut & Metabolism with Dr. Rachel Brown

    Low-carb, ketogenic, and carnivore diets have helped a lot of people — myself included — at different stages of their health journey. But what happens when a strategy meant to heal is followed too long without reassessment? In this episode of Healthy AF, I sit down with Dr. Rachel Brown, a psychiatrist and functional medicine practitioner who shares her deeply personal experience after 10 years of ketogenic eating — six of those strictly carnivore. Dr. Brown opens up about the symptoms she believes were connected to long-term carbohydrate restriction, with gut dysbiosis and thyroid dysfunction becoming the most prominent issues. Coming from both a psychiatric and functional medicine background, she brings a rare perspective — one that bridges mental health, metabolism, and digestive health. We explore how restrictive diets can alter the gut microbiome over time, why a lack of fermentable carbohydrates may compromise microbial diversity, and how chronic stress physiology can quietly impact thyroid signaling. Dr. Brown also explains how symptoms can be missed or rationalized in high-discipline health communities, where feeling unwell is often reframed as "adaptation." This is not an anti-keto or anti-carnivore conversation. It's an anti-dogma conversation. We talk about the importance of metabolic flexibility, ongoing self-assessment, and the willingness to evolve as your body's needs change. Dr. Brown emphasizes that healing isn't about ideology — it's about listening to physiology, respecting individual variability, and understanding that no approach should be considered permanent by default. If you've ever wondered whether a diet that once helped you might now be holding you back, this episode offers clarity, nuance, and reassurance that changing course isn't failure — it's growth. 💡 Key Takeaways Keto and carnivore can be powerful tools, but may not be lifelong solutions Gut dysbiosis can develop when microbial diversity is chronically reduced Thyroid function is highly sensitive to long-term energy and carb availability Mental health, digestion, and metabolism are deeply interconnected Symptoms are often rationalized in high-discipline diet cultures Metabolic flexibility and reassessment are key to long-term health Health strategies should evolve as physiology changes Episode Timestamps: 00:00 — Introduction: Dr. Rachel Brown's background 03:00 — Why keto initially worked 06:30 — Transitioning into long-term carnivore 10:30 — Early warning signs that were easy to dismiss 14:00 — Gut dysbiosis explained 18:00 — Thyroid dysfunction and restrictive diets 22:30 — Mental health implications of chronic restriction 27:00 — When discipline becomes self-harm 31:30 — Reintroducing carbs and gut-supportive foods 36:00 — Metabolic flexibility vs diet identity 41:00 — Lessons learned after 10 years 45:00 — Final thoughts: evolving without shame Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com Guest Links: IG: @‌drrachelsarahbrown https://drrachelsbrown.com

  • January 5 · 49 min

    42. Breaking Free from Extremes: Biohacking, Nutrition, and Purpose with Dylan Gemelli

    For years, the health and fitness space has rewarded extremes — more restriction, more protocols, more supplements, more "hacks." But what happens when chasing optimization starts to quietly dismantle your health instead of improving it? In this episode of Healthy AF, Zane sits down with Dylan Gemelli for one of the most honest, wide-ranging conversations the show has had. Dylan's journey doesn't begin with illness — it begins with pushing the limits of health itself. From elite athletics to bodybuilding, from underground supplementation to biohacking and cellular health, Dylan has lived on both sides of the extreme. Dylan opens up about his early life, disordered eating patterns, overtraining, and the mentality that "more is always better." He shares how chasing leanness, control, and aesthetics eventually led to mental exhaustion, physical pain, and metabolic stress — even while appearing outwardly "healthy." This episode pulls back the curtain on how easily discipline can turn into self-abuse when intention is lost. The conversation then shifts into Dylan's transformation. After years of ultra-low fat, ultra-low calorie dieting, relentless cardio, and rigid food rules, he finally reached a breaking point. Adding fats back in. Eating whole eggs instead of only egg whites. Introducing real carbohydrates. Cooking with butter. Allowing flexibility. What surprised him most wasn't weight gain — it was improved energy, recovery, mood, body composition, and freedom. Zane and Dylan also dig into the biohacking world — what's helpful, what's misunderstood, and what's being misused. They discuss why piling on peptides, supplements, and therapies without addressing nutrition, stress, sleep, and foundations often leads to worse outcomes, not better ones. Dylan explains why many "biohackers" actually show poorer mitochondrial health when measured — not because the tools are bad, but because balance is missing. At its core, this episode is about accountability, intentionality, and purpose. Dylan shares how prison, adversity, and personal responsibility reshaped his outlook — and why he now sees health as a long game, not a shortcut. This is a conversation for anyone who's burned out from extremes, confused by conflicting health advice, or ready to rebuild their body and life with clarity instead of chaos. If you've ever felt trapped by rigid protocols, afraid to eat, or overwhelmed by "doing everything right," this episode will hit home. Episode Timestamps: 00:00 — Intro: Why extremes dominate the health space 02:10 — Dylan's early years: athletics, body image, and control 05:30 — Disordered eating, overtraining, and chasing leanness 09:00 — Consequences of "discipline without intention" 12:30 — Prison, accountability, and rebuilding identity 16:00 — Bodybuilding, supplements, and extreme protocols 19:40 — When optimization turns into self-destruction 23:00 — Enter biohacking: curiosity vs obsession 26:30 — The breaking point: hunger, fatigue, and burnout 30:00 — Adding fats and carbs back in (and what changed fast) 33:40 — Energy, recovery, mood, and metabolic freedom 36:40 — Why foundations beat advanced protocols every time 39:40 — Biohacking done wrong: too many tools, no alignment 43:00 — Purpose, responsibility, and long-term health 46:00 — Final reflections: balance, curiosity, and growth Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com Guest Links: https://dylangemelli.com https://www.instagram.com/dylangemelli/ http://www.youtube.com/@DylanGemelliBiohacking

  • Dec 1, 2025 · 51 min

    41. Unlocking the Gut-Brain Connection with Dr. Vincent Pedre

    We talk a lot about fitness, metabolism, and hormones on this show — but if your gut's not right, none of it works properly. In this week's episode of Healthy AF, I sit down with Dr. Vincent Pedre, board-certified internist, functional medicine pioneer, and author of the bestselling book Happy Gut. Dr. Pedre has spent over two decades helping people repair their gut health, rebalance their microbiome, and understand how the gut affects every system in the body — from mood and memory to metabolism and sleep. We dive deep into the gut-brain connection — how your gut literally talks to your brain through the vagus nerve, and why 95% of serotonin is produced in your gut (not your head). Dr. Pedre breaks down how stress, alcohol, and common over-the-counter meds disrupt digestion and even rewire your mood. He also explains how gut dysfunction can lead to metabolic disease, chronic fatigue, and hormone imbalance, and what to do about it. From fermented foods and fiber to liver detox and real-world habits, this conversation connects the dots between gut health, mental health, and longevity. We also talk about Dr. Pedre's new product, Happy Gut Coffee — a low-acid, toxin-free roast tested for mold, glyphosate, and pesticides — and why something as simple as your morning coffee might be holding back your health goals. If you've ever struggled with brain fog, bloating, or burnout — this episode will help you understand why your gut might be the first place to start healing. 💡 Key Takeaways The gut microbiome influences mood, metabolism, and immune health. 95% of serotonin is made in the gut, not the brain. The vagus nerve connects your emotions, digestion, and sleep quality. Alcohol, NSAIDs, and stress are major microbiome disruptors. Fermented foods lower inflammation and improve brain health. Gut inflammation can lead to insulin resistance and metabolic disease. Fiber + fermented foods = powerful combination for reducing stress and inflammation. Regular, effortless bowel movements are essential for detox and hormone balance. Your liver and gut work together to remove toxins and regulate estrogen. Even your coffee can support (or sabotage) your gut health. Episode Timestamps: 00:00 — Intro: Meet Dr. Vincent Pedre, gut health and functional medicine expert 03:00 — The missing piece: what doctors never learned about the gut microbiome 06:00 — The gut-brain connection explained 08:00 — How serotonin is made in the gut (and why it matters) 12:00 — Stress, the vagus nerve, and sleep quality 15:00 — Alcohol: short-term calm, long-term chaos 18:00 — Why mindset and emotion drive gut-related habits 22:00 — Stomach acid, digestion, and feeling full 27:00 — Fermented foods vs. fiber: which one lowers inflammation 29:00 — The psychobiotic diet and its effect on stress levels 33:00 — Endotoxin, leaky gut, and how inflammation starts 37:00 — Gut health and detoxification: liver, estrogen, and weight loss 40:00 — Why bowel regularity matters for hormones 43:00 — Creating Happy Gut Coffee: how Dr. Pedre cleaned up caffeine 47:00 — Why your coffee could be sabotaging your health goals 49:00 — Where to learn more and connect with Dr. Pedre Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com Guest Links: https://pedremd.com https://happygutlife.com IG: @‌drpedre

  • Nov 10, 2025 · 56 min

    40. From Food Addiction to Freedom: Meghann Hempel's Journey

    Most of us don't realize how deep our relationship with food runs until we try to change it. In this Healthy AF episode, I sit down with Meghann Hempel, who shares her powerful journey from battling food addiction, emotional eating, and self-sabotage to finding complete freedom through mindset, community, and real nourishment. For years, Meghann found herself stuck in the cycle so many of us know too well — using food for comfort, trying every new plan, and blaming herself when nothing worked. But everything changed when she stopped chasing perfection and started addressing the root causes: stress, trauma, and a dysregulated metabolism. We talk about the real, unfiltered side of healing — the emotional work behind breaking addiction, rebuilding trust with your body, and learning to eat without guilt or obsession. Meghann also shares how she helps others now, teaching them how to build a relationship with food that's grounded in awareness, balance, and self-respect. This episode isn't just about what you eat. It's about what's eating at you — and how to finally take your power back. 💡 Key Takeaways Food addiction isn't a lack of willpower — it's a sign of imbalance and disconnection. Stress and shame are two of the biggest drivers behind emotional eating. Healing starts when you shift from punishment to nourishment and awareness. Community and accountability are key in breaking cycles of addiction. Hormones, mindset, and blood sugar all play a role in cravings and energy. The goal isn't perfection — it's freedom. Episode Timestamps: 00:00 — Intro: Meghann's story and the roots of food addiction 06:30 — The emotional connection between food and identity 13:00 — From dieting to healing: why restriction makes things worse 19:00 — Breaking cycles of shame and guilt 25:00 — The role of stress, trauma, and environment in cravings 32:00 — Rebuilding trust with your body through awareness 39:00 — Hormones, blood sugar, and emotional balance 46:00 — How Meghann found freedom and peace around food 52:00 — Coaching others through the same transformation 59:00 — Final thoughts: food freedom as a lifelong practice Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com Guest Links: Meghann's links: https://join.brainbodyandbeyondllc.com/home-2636 https://open.spotify.com/episode/5WrqWIExmHshHL9pUk5Xsi?si=3JFTuIM9SAq1ioBtof5I_g https://www.instagram.com/meghann.alice?igsh=MTVkbnc0Z2RtMTJ4eA==

  • Nov 5, 2025 · 1 hr 18 min

    39. From Keto to Flexibility: Healing PCOS, PMS, and Blood Sugar Without Restriction

    Low-carb, high-fat, keto — for a while, these were the tools that saved so many of us from the blood sugar rollercoaster. But what happens when the same diet that once healed you… starts to hold you back? In this week's Healthy AF episode, I sit down with Jen Winkler, a Functional Health and Hormone Coach who helps women heal from PCOS, PMS, insulin resistance, and blood sugar struggles through food, movement, and lifestyle balance. Jen shares her personal healing journey — from managing PCOS through a strict ketogenic diet to later realizing that long-term hormone health requires more flexibility, color, and nourishment. Together, we explore the shift from restriction to restoration — how embracing real, whole foods (including fruit!) can rebuild your metabolism, support your thyroid, and calm your nervous system. We also get real about the role of stress, over-exercising, and the tendency to "biohack" our way into burnout. Jen explains how to rebuild trust with your body, why hormone balance starts with blood sugar balance, and how small daily changes can completely transform your energy, mood, and cycle health. If you've ever felt like your body's working against you — or like you've done everything right and still don't feel great — this episode will give you hope and practical tools to start healing, without extremes. 💡 Key Takeaways Healing PCOS and PMS starts with balancing blood sugar, not restricting food. Keto and low-carb can be useful, but long-term flexibility is key for hormone health. Fruits and colorful vegetables support liver detox, estrogen balance, and energy. Chronic stress and over-training can mimic hormone dysfunction. Real food > perfection. Listening to your body is the ultimate biofeedback. Building muscle is critical for stable hormones and better insulin sensitivity. Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com Guest Links: www.jenwinkler.me IG: @‌Jenwinklerwellness YT: @‌Jenwinklerwellness Timestamps: 00:00 — Intro: Jen's journey from PCOS to functional health coaching 06:00 — Healing with keto: how low-carb changed everything (at first) 11:00 — When restrictive diets stop working 16:00 — The link between blood sugar, insulin, and women's hormones 22:00 — Why color and carbs matter more than you think 29:00 — The stress factor: how overtraining and under-eating backfire 35:00 — Metabolic flexibility: eating for energy and hormone balance 42:00 — How to transition from strict keto to a whole-food approach 50:00 — Supporting liver detox and thyroid function naturally 58:00 — Muscle, movement, and mindset 1:05:00 — Practical tips to start healing today 1:12:00 — Final thoughts: balance, not extremes

  • Oct 20, 2025 · 1 hr 52 min

    38. Low Carb, High Stress? The Bioenergetic Truth About Metabolic Health with Jay Feldman

    Low-carb might not be the health solution you think it is. After years of eating low-carb, fasting, and grinding through high-stress training, I started to notice something: my results were stalling, my sleep was off, and my labs were telling me I wasn't as metabolically "healthy" as I thought. When I added carbs back in—real food carbs from fruit, honey, and roots—my energy, recovery, and hormone markers improved across the board. That shift led me back to today's guest, Jay Feldman, a health researcher and coach who's redefining what it means to be healthy through the bioenergetic model—the science of optimizing how our cells create and use energy. The Conversation In this episode, Jay and I dig deep into what's really driving modern metabolic disease—and spoiler alert—it's not sugar. Jay explains why cellular energy production is the foundation of true health and how modern diets, stress, and lifestyle habits are interfering with that process. We discuss why low-carb and fasting protocols, while helpful short-term, can mimic stress states in the body and lead to burnout, hormonal dysfunction, and poor metabolic flexibility. We also get into the massive role that seed oils and polyunsaturated fats (PUFAs) play in modern disease. Jay breaks down how these unstable fats damage mitochondrial membranes, reduce ATP production, and set off oxidative stress that disrupts everything from blood sugar regulation to brain health. And, for anyone who still believes sugar is the bad guy, this episode flips that narrative upside down. Jay explains why sugar—especially from real foods—has been wrongly blamed for problems actually caused by PUFAs, endotoxin buildup, and poor energy metabolism. Key Takeaways Energy, not restriction, drives health. When energy production drops, disease takes root. Low-carb can mimic disease states. The body reads low energy availability as stress. Seed oils are the real metabolic disruptors. They damage mitochondria and drive inflammation. Sugar isn't the villain. Whole-food carbohydrates can restore balance and energy. Endotoxin and gut imbalances are the hidden factors fueling chronic disease. Mitochondrial health is everything. The more stable your cellular structure, the longer—and better—you live. Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com Guest Links: https://www.jayfeldmanwellness.com Get Jay's Free Guide: https://www.jayfeldmanwellness.com/guide https://www.youtube.com/c/JayFeldmanWellness instagram.com/jfwellness Timestamps: 00:00 — Intro: Jay's story and the foundation of the bioenergetic model 05:00 — Zane's low-carb journey and realizing more isn't better 10:00 — Why cellular energy, not macros, defines metabolic health 16:00 — The hidden cost of low-carb: stress, hormones, and fatigue 22:00 — PUFA explained: how seed oils damage your mitochondria 30:00 — Oxidative stress and the link between fat structure and lifespan 36:00 — The "engine analogy" of energy metabolism 42:00 — Why most restaurant foods keep you inflamed 48:00 — Processed sugar vs. seed oils: the real metabolic villain 56:00 — Why sugar became a scapegoat (and how to rethink carbs) 1:03:00 — Whole-food carbs, gut health, and microbiome balance 1:12:00 — Endotoxin explained: the toxin your gut makes daily 1:22:00 — Restoring digestion and energy through nutrient balance 1:31:00 — Zane's personal shift: bringing back carbs and seeing better labs 1:40:00 — The mindset shift: curiosity over dogma 1:47:00 — Final thoughts: what true metabolic freedom looks like

  • Oct 13, 2025 · 51 min

    37. The Perimenopause Power Window: Dr. Mariza Snyder on Hormones, HRT & Thriving in Midlife

    Zane sits down with Dr. Mariza Snyder—practitioner, author, and host of Energized with Dr. Mariza—to reframe midlife for women as a window of opportunity, not a season of decline. She explains what perimenopause actually is, why so many providers miss it, and how proactive care (including lifestyle, strength training, and appropriately-timed HRT) can protect bone, brain, heart, mood, and metabolic health for the decades ahead. You'll also hear about her upcoming book, The Perimenopause Revolution (launching October 21), which bundles training plans, recipes, and daily routines to support energy and body composition. Why this matters: Menopause gets headlines, but perimenopause is where prevention pays off—estrogen and testosterone decline before the official 12-month mark, driving changes in bones, muscle, mood, and cardiometabolic risk. Getting ahead of it changes the next 40–50 years. 🎧 CTA: Listen now to learn how to spot perimenopause, build a plan you'll actually follow, and use HRT as a bridge to better lifestyle—not a replacement for it. What You'll Learn Perimenopause vs. menopause—clear definitions and why there's no single diagnostic test for peri. What's happening hormonally (ovary–brain "static," FSH/LH shouting) and why symptoms vary. The midlife "window of opportunity" to protect healthspan (bone, muscle, heart, brain). Earlier risk rises: bone loss and cardiovascular risk begin before official menopause HRT as a catalyst: mood, motivation, and quality of life—why gatekeeping hurts outcomes. Lifestyle medicine still leads (sleep, training, nutrition), with HRT as a strategic "yes-and." Episode Timestamps: 00:00 Meet Dr. Mariza & why perimenopause needs a reframe 02:30 Perimenopause vs. menopause—clear definitions 06:00 What's happening hormonally (ovary–brain "static") 10:00 Symptom patterns & why many women get misdiagnosed 13:30 The "window of opportunity" for bone, heart, brain, muscle 17:00 Testing & tracking: what to monitor (practical basics) 20:00 HRT 101: types, timing, and safety myths 24:00 HRT as a catalyst for better sleep, mood, and training 27:30 Strength training & protein targets in midlife 31:00 Metabolism & body comp: muscle over scale weight 34:00 Stress tools: breathwork, recovery, and nervous system care 37:00 Supplements vs. fundamentals: what actually moves the needle 40:00 Building a realistic weekly plan you'll follow 43:00 Common pitfalls & how to course-correct 48:00 The Perimenopause Revolution: what's inside & how to use it 50:00 Closing & where to find Dr. Mariza Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com Guest Links: Book Bonus Page with a Perimenopause Toolkit ($500 value): http://drmariza.com/book Free Thriving In Perimenopause Survival Guide: https://drmariza.com/perimenopausesurvival FB: @‌drmarizasnyder: https://www.facebook.com/drmarizasnyder Insta: @‌drmariza https://instagram.com/drmariza YouTube: https://www.youtube.com/user/drmarizasnyder Website: https://www.drmariza.com

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