Healthy AF | Healthy After 50

Zane Griggs: Health Tips
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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)

  1. 2D AGO

    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

    55 min

  2. JAN 19

    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

    1h 6m

  3. JAN 5

    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

    50 min

  4. 12/01/2025

    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

    51 min

  5. 11/10/2025

    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==

    57 min

  6. 11/05/2025

    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

    1h 19m

  7. 10/20/2025

    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

    1h 53m

  8. 10/13/2025

    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

    51 min
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About

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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