A new seed oil study may look reassuring at first glance — but what did it actually measure?

In this episode, Zane Griggs breaks down a 2025 review of clinical studies on seed oils and explains why short-term improvements in blood markers do not necessarily tell us what is happening inside the mitochondria.

You'll learn why the real concern is not only what shows up in a blood draw, but what happens when polyunsaturated fats become incorporated into mitochondrial membranes over time.

Zane walks through:

• what the seed oil review actually found
• why flaxseed and sesame oil are not the same as soybean or corn oil
• the difference between blood markers and mitochondrial damage
• cardiolipin, ATP production, and oxidative stress
• why 4-HNE and other aldehydes matter
• how cooking oils change when heated
• why stored linoleic acid can remain in the body for years
• why a short-term study may miss a long-term mitochondrial problem
• how soybean oil consumption has changed over the last century
• why stable fats may matter more than most people realize

Studies:

• Laurindo et al. Frontiers in Nutrition. 2025;12:1502815
• Hulbert AJ et al. Physiological Reviews. 87:1175–1213, 2007
• Seebacher F, Brand MD, Else PL, Guderley H, Hulbert AJ, Moyes CD. Physiological and Biochemical Zoology. 83(5):721–732, 2010
• UC Riverside / Journal of Lipid Research, November 2025
• SNI Global soybean oil consumption data

The point is not to ignore studies that show short-term improvements. The point is to understand their limitations and ask whether they are measuring the outcome that actually matters.

Download Zane's Free Fit Over 40 Plan:
https://free40plan.com

00:00 The seed oil study everyone is going to cite
01:00 What the 2025 review actually measured
02:00 Why flaxseed and sesame oil are different
03:30 The short-term benefits are real — but limited
04:00 The problem with relying on blood markers
05:00 What happens inside the mitochondria
06:00 Cardiolipin and ATP production explained
07:00 The damage the studies did not measure
08:00 Why higher antioxidant activity can be misleading
09:00 The researchers admitted a major limitation
10:00 They did not verify the oil composition
11:00 Why processing, heat, and storage matter
12:00 Fast-food fryer oil is not the same intervention
13:00 How stored linoleic acid remains in the body
15:00 Why the control groups were not truly low-PUFA
16:00 The washout problem no short-term study solves
17:00 Comparing two versions of excess exposure
18:00 How much soybean oil Americans consume
19:00 Physiological need vs modern consumption
21:00 Why the baseline recommendation may already be too high
22:00 The UC Riverside soybean oil research
23:00 Oxylipins, liver health, and mitochondrial function
25:00 Why standard blood tests may miss the damage
26:00 The peroxidation index explained
27:00 Omega-3 vs omega-6 vs monounsaturated fats
28:00 Why more fish oil may not solve the problem
29:00 Saturated fat and mitochondrial membrane stability
31:00 What membrane fluidity actually requires
32:00 Why longer-lived species matter
33:00 What the pro-seed-oil literature can and cannot prove
35:00 Short-term blood improvements vs long-term membrane loading
36:00 What fats Zane recommends using instead
38:00 Why ingredient labels matter
39:00 Final takeaway: read the studies carefully

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