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