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

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.

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.

• 🧠 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.

• 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

• 🧠 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.

• 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
  
  

• 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
  
  

• 🧠 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.