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.

• 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

• 🧠 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

• 🧠 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.

• 🧠 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