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. MAR 24

    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

    1h 1m

  2. MAR 17

    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

    44 min

  3. MAR 13

    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

    34 min

  4. MAR 12

    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

    57 min

  5. MAR 10

    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

    22 min

  6. FEB 16

    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

  7. 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

  8. 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
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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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