Healthy AF | Healthy After 50

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

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

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

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

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

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

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

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

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

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==

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

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

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

In this episode of the Healthy AF Podcast, Zane Griggs sits down with Sammy Tejeda, CEO and founder of Liquivita, to discuss his powerful journey from firefighter paramedic to wellness entrepreneur. After witnessing the limitations of traditional medicine, Sammy set out to create a preventative health model that empowers both practitioners and patients. You'll hear how Liquivita started as a single IV lounge and grew into a nationwide network of wellness centers offering IV nutrition, hormone optimization, and medical aesthetics. Sammy shares why living on purpose fuels growth, and how the five pillars of the VITA Journey are helping clients reclaim their vitality. 🎧 Tune in to hear how a firefighter's mission to save lives evolved into a movement to optimize them—one client, one lab test, and one connection at a time. What You'll Learn in This Episode: Why the reactive medical model wasn't enough for Sammy How Liquivita is redefining wellness through personalization The five pillars of health in the "VITA Journey" framework Why community and connection are essential to healing The real difference between functional and traditional medicine How empowering practitioners leads to exponential change The role of detox, hormones, and data in long-term vitality Episode Timestamps: 00:00 – From Firefighter to Wellness Advocate 05:06 – The Birth of Liquivita 09:55 – Transforming Healthcare: A New Approach 14:59 – The VITA Journey: Five Pillars of Health 19:55 – Data-Driven Health: Personalizing Wellness 24:56 – Empowering Health Practitioners 27:56 – Connecting and Inspiring Change Connect with Sammy Tejeda: 🌐 Website: Liquivita 📲 Instagram: @sammy_tejada Connect with Zane Griggs: 🧠 Free Plan: free40plan.com 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com 🔥 Ready to take charge of your health with a data-driven and purpose-filled approach? Don't forget to subscribe, share the show, and leave a review to support this movement for optimized living.

In this eye-opening episode of Healthy AF, Zane sits down with renowned physician and author Dr. Cate Shanahan to expose what might be the biggest hidden driver of metabolic disease today: seed oils. Dr. Cate breaks down the hard science behind how oxidative stress—not sugar—is at the root of most chronic diseases, and why the most oxidized ingredient in the American diet is also the most overlooked. You'll learn how seed oils create toxic byproducts, disrupt energy production at the cellular level, and set off a cascade of free radical damage that leads directly to insulin resistance. From debunking myths around omega-6s to explaining why most antioxidant supplements are useless, this conversation reframes the conversation around fat, inflammation, and what's truly making us sick. 🎧 Tune in to hear how ditching seed oils could be the most powerful change you make for your metabolic health—backed by science, not ideology. What You'll Learn in This Episode: Why oxidative stress—not sugar—is the root cause of modern disease How seed oils fuel metabolic dysfunction through toxic byproducts The real formation of insulin resistance (it's not what you've been told) Why PUFA (polyunsaturated fats) + free radicals = a metabolic disaster Why omega-6 in whole foods isn't the problem The myth of omega-6 to omega-3 ratios causing disease Why most antioxidant supplements aren't worth your money How dietary dogma has buried real science about fats and health 🔥 If you've been told seed oils are heart-healthy, this episode will challenge everything. Share it with a friend, subscribe, and leave a review to help more people take back control of their metabolic health. LINKS: https://drcate.com/the-energy-model-of-insulin-resistance-weight IG: @‌drcateshanahan https://free40plan.com Episode Minute By Minute Recap: 00:00 – Meet Dr. Cate Shanahan and the seed oil epidemic 03:00 – What is oxidative stress and why it's worse than sugar 06:30 – PUFA and the free radical cascade 10:00 – How seed oils disrupt energy and raise blood sugar 13:00 – Gluconeogenesis and the formation of insulin resistance 17:00 – Why omega-6 in real food isn't the enemy 21:00 – Most antioxidants don't work—here's why 25:00 – How metabolism breaks down when cells can't make energy 28:00 – Whole food fats vs. extracted oils: what's the difference? 32:00 – The diet wars: how ideology is blocking science 35:00 – Final thoughts and Dr. Cate's call to change the conversation

In this dynamic backstage conversation at the Health Optimisation Summit, Zane sits down with industry icon JJ Virgin—bestselling author, fitness expert, and trailblazer in women's health. At 61, JJ is thriving both mentally and physically, and she's here to share why the old rules of health and aging need to be thrown out. From the myths of calorie counting and cardio obsession to the overlooked power of muscle, hormones, and proper recovery, this conversation challenges everything we've been taught about getting older. JJ gets candid about her own journey—how she changed her training, embraced hormone replacement therapy, and ditched over-leveraged fasting in favor of strength and longevity. You'll hear powerful insights on why creatine HCL might be the supplement every woman over 40 needs, and why lifting weights is more important than watching the scale. Get ready for a perspective shift on aging, health, and vitality—and walk away inspired to take charge of your body composition, stress response, and long-term energy. What You'll Learn in This Episode: Why women over 40 should lift weights—not chase cardio The truth about hormone replacement therapy for women How JJ redefined aging and hit her peak in her 60s Why breathwork beats cardio for stress management The problem with over-leveraging fasting for fat loss Why building muscle is more important than losing weight Creatine HCL and what it's doing for women's health 🎧 Listen to the full episode to learn how to train smarter, eat with intention, and become your own best health advocate at any age. Links: https://jjvirgin.com Connect with Zane: Follow me on Instagram: https://www.instagram.com/zanegriggsfitness Website: https://zanegriggs.com ReLyte Electrolytes by Redmond Real Salt: https://shop.redmond.life?afmc=Zane Quick Episode Summary: 00:00 – Live from the Health Optimisation Summit: Meet JJ Virgin 03:00 – Aging backward: JJ's fitness evolution in her 60s 06:00 – Lifting over cardio and building confidence with strength 08:00 – The post-40 shift and why muscle is non-negotiable 12:00 – Why women need DEXA scans and earlier hormone testing 15:00 – Hormone replacement: Testosterone, estrogen, and progesterone 19:00 – Busting myths about hormones and cancer risk 24:00 – Personalized medicine: Hormone levels and how you feel 28:00 – Swapping stress workouts for real recovery 32:00 – The fasting fallacy: What women really need 36:00 – Dieting destroys muscle: What to do instead 39:00 – JJ's health dictator wishlist (you'll want to write it down) 43:00 – DIY tests to monitor your own health 46:00 – JJ's upcoming book and why body comp > weight 47:00 – The creatine conversation: Why women should take it 49:00 – Final thoughts: Owning your energy and changing your future Enjoyed this episode? Share it with a friend and leave a 5-star review to help more people optimize their health after 50. And don't forget to subscribe so you never miss a game-changing conversation.

In this powerhouse episode recorded backstage at the Health Optimisation Summit, Zane sits down with the legendary Brad Kearns—former professional triathlete, bestselling author, and now world-ranked track athlete in the over-60 division. Brad shares how he ran a 60-second 400-meter sprint just days after turning 60 and what he's learned about fueling, training, and recovery along the way. From debunking diet dogma to breaking down the difference between HIIT and real sprinting, this episode is a deep dive into how to train smarter, not harder as you age. Brad opens up about his personal journey from restrictive ketogenic eating to a more intuitive, performance-based diet—think red meat, fruit, and nutrient density over macros and restrictions. He and Zane discuss why elite athletes don't use restrictive diets, the misunderstood role of glucose, and how to use sprinting to turn your body into a fat-burning machine long after the workout ends. This conversation is packed with clarity, laughs, and truth bombs that will leave you questioning everything you thought you knew about longevity, health, and fitness after 50. 🎧 Hit play to learn why training like an athlete means fueling like one too—and how you can apply these principles at any age. What You'll Learn in This Episode: Why elite athletes don't follow restrictive diets How stress from fasting and low-carb dieting can backfire The truth about glucose, insulin, and metabolic flexibility How sprinting triggers powerful hormonal changes that burn fat all day Why most cardio and HIIT routines are actually making people more tired What Brad eats daily (hint: red meat, fruit, and dark chocolate) Why walking might be your best tool for longevity 🎧 Hit play to learn why training like an athlete means fueling like one too—and how you can apply these principles at any age. Links: https://bradkearns.com https://borntowalkbook.com IG: @‌bradkearns1 Connect with Zane: Follow me on Instagram: https://www.instagram.com/zanegriggsfitness Website: https://zanegriggs.com ReLyte Electrolytes by Redmond Real Salt: https://shop.redmond.life?afmc=Zane Quick Episode Summary: 00:00 – Brad's world rankings and running 60 seconds at 60 02:00 – From triathlete to sprinter: redefining health and fitness 05:00 – What elite athletes actually eat and why restrictive diets don't work 08:00 – Zane's crash from dieting + fasting while trying to perform 14:00 – Fasting vs. sprinting: autophagy and recovery 17:00 – Brad's wake-up call: high fasting glucose on keto 21:00 – Zane shares his results from reintroducing carbs 24:00 – The flawed "calories in, calories out" model 26:00 – HIIT vs. true sprinting—and how they affect fat burning 34:00 – How sprinting boosts hormone function and burns fat all day 38:00 – Brad's go-to recovery foods: meat, fruit, sourdough, and chocolate 43:00 – Clean eating without obsession—recovering from carb-phobia 46:00 – What really caused the obesity epidemic? (Hint: seed oils) 48:00 – Final thoughts and where to find Brad online Enjoyed this episode? Share it with a friend and leave a 5-star review to help more people optimize their health after 50. And don't forget to subscribe so you never miss a game-changing conversation.

In this episode of Healthy AF (Healthy After 50), Zane Griggs welcomes back Ben Azadi, a longtime leader in the keto and metabolic health space, to discuss his shift from Keto Kamp to Metabolic Freedom. Ben shares why calories in, calories out is an outdated strategy, how food additives and seed oils contribute to insulin resistance, and why the U.S. faces a much bigger metabolic health crisis compared to other countries. They also dive deep into strategic fasting, healthy carbs, and the importance of preventing disease rather than just reversing it. Plus, Ben unveils his upcoming book, Metabolic Freedom, and the exclusive free course available for pre-orders. If you're looking to break free from rigid dieting rules and achieve real metabolic flexibility, this episode is for you. Listen to the full episode to learn how to optimize your metabolism, ditch outdated diet myths, and take control of your health. What You'll Learn in This Episode: ✅ Why Ben rebranded from Keto Kamp to Metabolic Freedom ✅ The problem with the "calories in, calories out" model ✅ How food additives and seed oils contribute to metabolic dysfunction ✅ The difference between preventing disease vs. reversing it ✅ How to use fasting strategically without wrecking your metabolism ✅ The truth about healthy carbs and insulin resistance Links: Pre-order the book and get the free course: www.metabolicfreedombook.com Connect with Zane: Follow me on Instagram: https://www.instagram.com/zanegriggsfitness Website: https://zanegriggs.com ReLyte Electrolytes by Redmond Real Salt: https://shop.redmond.life?afmc=Zane Quick Episode Summary: 00:00 Ben's transition from Keto Kamp to Metabolic Freedom 05:00 Why calorie counting isn't the key to weight loss 15:00 How food additives and insulin resistance are connected 25:00 Strategic fasting: How to do it the right way 35:00 The impact of seed oils on metabolism 45:00 Preventing disease vs. trying to reverse it later 55:00 How to pre-order Metabolic Freedom and get Ben's free course

In this episode of Healthy AF (Healthy After 50), Zane Griggs sits down with Dr. Rob Kominiarek, founder of Renue Health, to discuss the power of hormone replacement therapy (HRT) for men and women. Dr. Rob has been helping people ages 40-75 optimize their health, maintain energy, and prevent heart disease through a foundational approach to hormone health. They cover the difference between "normal" hormone ranges and "optimal" ranges, common symptoms of low testosterone, and the benefits of testosterone replacement for both men and women. Dr. Rob also shares critical lifestyle factors that impact hormone levels, including medications, diet, stress, sleep, and environmental toxins. If you're feeling sluggish, experiencing brain fog, or wondering whether HRT could help you, this episode is packed with insights on how to maintain peak health and vitality as you age. Listen to the full episode to learn how optimizing your hormones can change your energy, focus, and longevity. What You'll Learn in This Episode: ✅ The difference between "normal" and "optimal" hormone levels ✅ Common signs of low testosterone in men and women ✅ How HRT helps prevent heart disease and supports longevity ✅ Factors that can negatively impact hormone production (like medications and lifestyle choices) ✅ The role of testosterone for women and why it's often overlooked Links: https://www.renuehealth.com IG: @‌drrobkominiarek Connect with Zane: Follow me on Instagram: https://www.instagram.com/zanegriggsfitness Website: https://zanegriggs.com ReLyte Electrolytes by Redmond Real Salt: https://shop.redmond.life?afmc=Zane Quick Episode Summary: 00:00 Introduction to Dr. Rob and his work at Renue Health 05:00 The role of hormones in longevity and preventing heart disease 10:00 Why "normal" testosterone levels don't always mean optimal health 20:00 Lifestyle choices that impact hormone production (stress, diet, medications) 30:00 The benefits of testosterone replacement therapy for women 40:00 How to know if HRT is right for you

Think spinach salads and almond milk are the epitome of health? Think again. In this eye-opening episode, Zane sits down with Sally K. Norton, MPH, a leading expert on oxalates and author of Toxic Superfoods: How Oxalate Overload is Making You Sick and How to Get Better. Sally shares her decades of research and personal experiences to uncover how these naturally occurring compounds in many "superfoods" can wreak havoc on your health. From joint pain and fatigue to digestive issues and even neurotoxicity, the impact of oxalates goes beyond what most of us realize. Sally and Zane explore how even the healthiest diets can sometimes be the most harmful and provide actionable advice for mitigating oxalate overload. Whether you're a green smoothie enthusiast or simply trying to optimize your health, this conversation is a must-listen. What You'll Learn in This Episode What are oxalates? Sally explains how these plant compounds accumulate in your body and disrupt your health. Which foods contain oxalates? From spinach and almonds to sweet potatoes and chocolate, Sally shares the surprising culprits. Symptoms of oxalate overload: Learn how oxalates can contribute to arthritis, fatigue, kidney stones, and even neurological symptoms. How to reduce oxalates safely: Discover why cutting oxalates too quickly can backfire and how to transition your diet effectively. Risks of very low-carb diets: Sally discusses the metabolic stress associated with extreme diets and their potential impact on longevity. The episode begins with Zane introducing Sally K. Norton, whose deep dive into nutrition science started with her own health struggles. Sally grew up with a "healthy" plant-heavy diet but faced recurring health issues, including arthritis, chronic fatigue, and even debilitating pelvic pain. It wasn't until her 50s that she connected her symptoms to oxalates—a discovery that transformed her life and career. What Are Oxalates? Oxalates are plant compounds that bind to minerals like calcium in the body, forming crystals that can accumulate in tissues over time. Sally explains how these crystals can irritate connective tissues, disrupt digestion, and even impact neurological health. Foods like spinach, almonds, and sweet potatoes, though often labeled as "superfoods," are among the highest in oxalates. The Hidden Symptoms Oxalate overload doesn't always present obvious symptoms, which makes it easy to overlook. Sally recounts her years of undiagnosed issues—foot pain, arthritis, and even insomnia—all tied to her oxalate-rich vegetarian diet. For some, the effects may be subtle, like digestive discomfort or muscle spasms, while others experience more severe conditions, including kidney stones and chronic pain. How to Reduce Oxalates Safely A key takeaway from this episode is the importance of gradual change. Cutting oxalates too quickly can trigger a "dumping" effect, where the body releases stored oxalates too fast, leading to inflammation and other symptoms. Sally recommends starting with high-oxalate foods like almonds and spinach, reducing them slowly while incorporating calcium-rich foods like dairy to help neutralize oxalates. The Risks of Extreme Diets Zane and Sally discuss the growing popularity of very low-carb and carnivore diets. While these can help some individuals reset their systems, Sally warns against long-term adherence, citing the metabolic stress and nutrient deficiencies that can arise. She highlights the importance of balance and bio-individuality when designing a diet for optimal health and longevity. If this episode has you rethinking your diet, don't miss Sally's book and resources to help you navigate oxalate reduction safely. Share this episode with anyone who loves their "superfoods," and be sure to subscribe to the Healthy AF Podcast for more transformative health insights! Links: SallyKNorton.com "Toxic Superfoods: How Oxalate Overload is Making You Sick-and How to Get Better" Data companion: https://sallyknorton.com/toxic_superfoods/data_companion Low Oxalate Cookbook: Shop.SallyKNorton.com YouTube: https://www.youtube.com/channel/UCFpmJtV19QCyjzaC5U691-A IG: @‌sknorton X: @‌BetterLowOx FB: BeFreeToThrive Connect with Zane: Follow me on Instagram: https://www.instagram.com/zanegriggsfitness Website: https://zanegriggs.com ReLyte Electrolytes by Redmond Real Salt: https://shop.redmond.life?afmc=Zane Quick Episode Summary: 0:00 – Introduction to Sally K. Norton and her personal health journey. 3:00 – How oxalates affect the body, from connective tissues to digestion. 12:15 – High-oxalate foods: spinach, almonds, chocolate, and more. 18:30 – Symptoms of oxalate toxicity, including arthritis and fatigue. 34:00 – Why gradual reduction is key to avoiding oxalate "dumping." 49:00 – The pros and cons of very low-carb diets for long-term health. 55:00 – Sally's advice for listeners and where to learn more.