Healthy AF | Healthy After 50 Zane Griggs: Health Tips

60 and Thriving: Avi Rubin Watkins' Secrets to Staying Fit and Healthy
Welcome back to another episode of the Healthy AF Podcast! Today, we have an inspiring guest, Avi Rubin Watkins, who at 60 years young is absolutely rocking the fitness world. 💪
 
In this episode, we dive deep into Avi's daily routine, which includes:
A protein-packed diet of 145g per day, focusing on whole foods across 4 meals The switch from 6 meals to 4, which helped her manage her A1C levels Swapping out traditional cardio for regular walks, 3 times a week Commitment to weightlifting at home, 5 days a week, for 1 hour with a variety of exercises  Her ultimate goal of adding and retaining as much muscle as possible  
We also chat about her unique approach to nutrition, such as:
Avoiding leafy greens due to digestion issues Steering clear of alcohol Sticking to the 80/20 rule for good food vs cheat food, consistently
Don't miss out on this insightful and motivating conversation with Avi Rubin Watkins! Hit play now, and don't forget to like and subscribe for more Healthy AF content! 
 
Connect with Zane:
Join The Healthy AF Club: http://www.HealthyAF.Club Follow me on Instagram: https://www.instagram.com/zanegriggs fitness ReLyte Electrolytes by Redmond Real Salt: https://shop.redmond.life?afmc=Zane  
Episode Minute-by-Minute Recap:
0:07 Get to know Avi 4:00 How aging can led to great health and awareness  6:55 How much protein eats Avi 11:45 Long-term health will require you to adapt over time 17:16 Foods that can be hard to digest as you age 22:00 Inside Avi’s current workout routine 27:04 Key lessons Avi has learned over 35 years of working out 29:15 Hour Avi keeps her workouts simple yet powerful  35:30 Healthy habits Avi recommends if you want to feel better  
Links for this episode:
IG @‌avirw

Welcome to this episode of Healthy AF! Zane Griggs' interview with Jason Atkinson, host of the Health Hackers podcast. In this inspiring conversation, Jason shares how he overcame his own health struggles and is now helping others to do the same.
 
At 254 pounds and 33% body fat, Jason was diagnosed with high blood pressure, but instead of relying on medication, he decided to take control of his health and find alternative solutions. Through his journey, he realized that the medical system is not set up to help people get healthy and that we should take charge of our own health.
 
Jason made significant changes to his diet by cutting out wheat and focusing on meat, and increased his workout routine, leading him to lose over 50 pounds. He has since maintained his weight under 200 pounds for seven years, following a low carb, animal-based diet. Jason's transformation inspired him to become a personal trainer, and he now helps others achieve their health goals.
 
Jason's story is a testament to the power of making positive changes and taking charge of our health. If you want to learn more about his journey, you can visit his website at eatmeatnotwheat.com.



Connect with Zane: 
Join The Healthy AF Club: https://www.healthyaf.club
Follow me on Instagram: https://www.instagram.com/zanegriggsfitness
ReLyte Electrolytes by Redmond Real Salt
https://shop.redmond.life?afmc=Zane
 
Episode Minute-by-Minute Recap:
 
0:29 Get to know Jason 
2:18 How Jason started to reverse high blood pressure 
7:20 How Jason started to drop so much weight 
11:20 The staples in Jason's daily diet 
16:20 Overcoming the false information in the health space
20:00 Where everything went wrong for US nutrition
26:02 Jason’s tips for a better night sleep
29:13 How to connect with Jason and get his new book
 
Links For This Episode:
www.eatmeatnotwheat.com
https://linktr.ee/healthhackerspodcast?fbclid=PAAaZGfB7WJkCJq63EWACIdhxjnWpYb79rNjU6HoqlZk8SngM24cOZyQNa_ec
@healthhackerspodcast on IG

Today, we're debunking the myth that you need to eat every few hours for stable blood sugar. We'll discuss gluconeogenesis, the liver's role in blood sugar regulation, and how high-protein meals can help.
Our liver uses amino acids to create glucose, keeping blood sugar stable between meals. Surprisingly, even experienced fitness professionals may overlook this vital function. Eating a high-protein meal can provide essential nutrients and help with blood sugar management without causing spikes.
Remember the power of gluconeogenesis next time someone tells you to eat constantly to avoid blood sugar crashes!
 
Connect with Zane: 
Join The Healthy AF Club: http://HealthyAF.Club
Follow me on Instagram: https://www.instagram.com/zanegriggsfitness
ReLyte Electrolytes by Redmond Real Salt
https://shop.redmond.life?afmc=Zane
 
Episode Minute-by-Minute Recap:
0:02 What’s inside today’s conversation 0:08 The real function of the liver 4:35 How blood sugar and gluconeogenesis work  7:16 The metabolism energy needed for each macro  10:00 Why you always need some level of insulin in the body 15:47 Th difference between gluconeogenesis and eating a carb 18:39 How to leverage metabolic stressors correctly   
Links For This Episode:
Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet
https://academic.oup.com/ajcn/article/90/3/519/4597025
Defining gluconeogenesis
https://www.ncbi.nlm.nih.gov/books/NBK541119/
Protein metabolism and effect on blood glucose
https://pubmed.ncbi.nlm.nih.gov/9416027/#:~:text=Protein has a minimal effect,an elevated blood glucose level.
Aminos in gluconeogenesis
https://www.sciencedirect.com/topics/neuroscience/glucogenic-amino-acids#:~:text=Amino acids that contain three,citric acid cycle or gluconeogenesis).
Gluconeogenesis citric acid cycle
https://courses.lumenlearning.com/suny-nutrition/chapter/6-42-gluconeogenesis/


Role of Physiological Levels of 4-Hydroxynonenal on Adipocyte Biology: Implications for Obesity and Metabolic Syndrome
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4038367/
Increase in Adipose Tissue Linoleic Acid of US Adults in the Last Half Century
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4642429/
Oxidized metabolites of linoleic acid as biomarkers of liver injury in nonalcoholic steatohepatitis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578804/
Fasting Hormones Synergistically Induce Amino Acid Catabolism Genes to Promote Gluconeogenesis
https://www.cmghjournal.org/article/S2352-345X(21)00088-6/pdf

Welcome back to the Healthy AF podcast, it's Zane Griggs, joined by Kylah Mook, a fitness performance and nutrition coach who specializes in helping women optimize their health around their menstrual cycle.
Kylah explains that many women are unaware of the different phases of their menstrual cycle and how it affects their hormones and body. She breaks down the four phases of the cycle - menstrual, follicular, ovulatory, and luteal - and explains how hormone levels change during each phase.
Kylah emphasizes the importance of nutrition and lifestyle habits in supporting hormone levels at each phase. For example, during the follicular phase, when estrogen levels are high, she recommends a high-fat, low-carb diet and intermittent fasting to support the rise of estrogen.
Conversely, during the luteal phase, when progesterone levels are high, she suggests increasing carbohydrate intake and minimizing fasting to support insulin levels and build up the uterus lining.
Kylah's insights offer a new perspective on women's health and encourage women to pay more attention to their menstrual cycle in order to optimize their health and transform their life in the best ways possible.
If you want to learn more about Kylah's approach to menstrual cycle optimization and how it can benefit your health and fitness goals, be sure to hit play and listen to the full episode and check out the links below! 

 
Episode Minute-by-Minute Recap:
0:04 What’s inside today’s show 1:04 How Zane and Kylah met  3:47 What most people don’t know about cycles  7:51 Adjusting your nutrition based on your cycle  14:00 Body temperatures change throughout a cycle  17:29 A book all women should read on this topic 22:00 The industry and business of birth control  23:14 How birth control disrupts the gut  39:19 How animal foods help you thrive  47:15 Negative periods don’t have to be the normal  53:35 What a healthy period cycle should be like  
Connect with Zane: 
Join The Healthy AF Club: http://www.HealthyAF.Club Follow me on Instagram: https://www.instagram.com/zanegriggsfitness ReLyte Electrolytes by Redmond Real Salt
https://shop.redmond.life?afmc=Zane  
Links For This Episode:
IG @cyclewithkylah Host of The Intentional Health Podcast kylah@kysmook.com

We're talking about the Food Compass, the latest example of nutritional heresy brought to you by academic research.
The Food Compass is supposed to rate foods based on their nutrient composition and benefit to our health, but a recent study evaluating its effectiveness at rating foods found some shocking results.
According to the Food Compass, highly processed and sugar-laden cereals like frosted mini wheats and honey nut Cheerios are foods to be encouraged, while whole foods like 
skinless chicken breast, poached or boiled eggs, and whole milk are foods to be minimized.
Clearly, the Food Compass has nutrition recommendations turned upside down, and we can't rely on academic nutrition recommendations because they're often driven by companies that fund them.
To stay healthy, we need to do our own research and use common sense. Whole foods like meat and eggs should be at the center of your diet, followed by other whole foods, while avoiding processed grains, processed sugar, and seed oils.
If you want to learn more about nutrition and other lifestyle strategies for longevity and fitness, check out the Healthy AF Club where I deliver coaching and support for like-minded people who are taking charge of their health through lifestyle choices. Join now: http://HealthyAF.Club!
 
Episode Minute-by-Minute Recap:
0:02 Intro to the Food Compass  1:29 Inside the study that reviewed the Food Compass  2:00 Zane reviews The Food Compass  5:24 Why this important to understand in 2023 and beyond  6:40 Who funded this information and why  7:00 How this bad information could be spread quickly  7:43 Why whole foods are the way to improve your health   
Connect with Zane: 
Join The Healthy AF Club Now: http://www.HealthyAF.Club Follow me on Instagram: https://www.instagram.com/zanegriggsfitness ReLyte Electrolytes by Redmond Real Salt
https://shop.redmond.life?afmc=Zane  
Links For This Episode:
See the Charts and Graphs mentioned on this PDF: 
https://drive.google.com/file/d/1wQs7KnYOopXKMspTWq8-e1FfVV_s8wyT/view?usp=share_link
Evaluation of the Food Compass
https://osf.io/preprints/socarxiv/eu578/
 

Today, we're going to dive into a topic that's been on my mind for the past 25 years as a fitness professional - our flawed nutrition guidelines and the ideas behind them.
Do you ever wonder why our nutrition guidelines, which have only led to increased metabolic diseases, continue down the same path despite decades of failure? Well, there's a strong driving force behind it all. (Can you guess what it is?) Hit play to learn more!
The famous 1979 food pyramid recommended 6 to 11 servings of grains, leading to weight gain. The guidelines were established by politicians and nutrition scientists, including Mark Hegsted who was paid by the Sugar Research Foundation to promote sugar and blame saturated fat for heart disease. Hegsted later became head of the USDA and drafted the nutrition guidelines. The food pyramid was released in 1980 and updated every 5 years.
The nutrition guidelines have been influenced by politics and the food industry, including organizations like the USDA, Dietary Guidelines Advisory Committee, and the Academy of Nutrition and Dietetics. Last year, two articles revealed the extent of industry influence over these organizations. 95% of the Dietary Guidelines Advisory Council members had conflicts of interest with the food and pharmaceutical industries.
The Academy of Nutrition and Dietetics became a pro-industry voice, accepting corporate contributions and investing in companies like Nestle and PepsiCo, even if it clashed with their original mission of public health.
Academic institutions like Harvard and Tufts, heavily funded by corporations, have been recommending a low-fat, plant-based diet and vilifying meat, full-fat dairy, and saturated fats for decades. With 65% of the US diet being processed food and 80% of the US being metabolically unhealthy, it's clear that this isn't working. Eating whole foods is the solution.
That's why I created the Healthy AF club, a community of like-minded individuals who support each other and receive weekly coaching from me in an effort so we can all learn the truth together. If it resonates with you, check the links below to learn more. 
 
Episode Minute-by-Minute Recap:
0:41 Where it all started to go wrong for health guidlines 1:16 How the Food Pyramid was funded and created  3:10 The truth about dietary cholesterol 5:46 The 10 Food brands that own ALL the brands 10:33 When the plant-based switch was flipped 12:29 Metabolic disease doesn’t have to be the norm  14:27 How to find more like-minded people who want to eat well  
Connect with Zane: 
Join The Healthy AF Club Now: http://HealthyAF.Club
Follow me on Instagram: https://www.instagram.com/zanegriggsfitness
ReLyte Electrolytes by Redmond Real Salt
https://shop.redmond.life?afmc=Zane
 
Links For This Episode:
See the Charts and Graphs mentioned on this PDF: 
https://drive.google.com/file/d/1BTiCkQENrZ9zD1HbhMRYXVGrNiqVWMkS/view?usp=share_link
Conflicts of interest for members of the U.S. 2020 Dietary Guidelines Advisory Committee
https://pubmed.ncbi.nlm.nih.gov/35311630/‌
The corporate capture of the nutrition profession in the USA: the case of the Academy of Nutrition and Dietetics
https://www.cambridge.org/core/journals/public-health-nutrition/article/corporate-capture-of-the-nutrition-profession-in-the-usa-the-case-of-the-academy-of-nutrition-and-dietetics/9FCF66087DFD5661DF1AF2AD54DA0DF9
Sugar Foundation Paid Harvard Researchers
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5099084/
Sugar Foundation Paid Harvard Researches news article
https://www.pbs.org/newshour/health/sugar-industry-artificially-sweetened-harvard-research