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Healthy AF | Healthy After 50

Healthy AF | Healthy After 50

By: Zane Griggs: Health Tips
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Healthy AF, the podcast dedicated to helping you live a healthier life after the age of 50, hosted by health and longevity expert Zane Griggs. This show is your guide to achieving optimal health, both physically and mentally. Whether you're in your 20s and want to plan for a healthy future or in your 50s and seeking to catch up, this show could help you improve your nutrition, fitness, and overall well-being. Each week, we'll dive into the latest research and expert advice on topics such as exercise, stress management, and more. We'll discuss practical strategies for maintaining a healthy lifestyle, including how to balance your diet and stay active as you age. Remember, it's never too late to prioritize your health and become Healthy AF! (Hit play to learn more)2023 Hygiene & Healthy Living
Episodes
  • 57. The Future of Personalized Medicine: Genetics, Biomarkers & Longevity| LIVE with Dr. Anil Bajnath at Mindshare

    57. The Future of Personalized Medicine: Genetics, Biomarkers & Longevity| LIVE with Dr. Anil Bajnath at Mindshare
    Oct 19 2026

    I sat down LIVE at Mindshare with Dr. Anil Bajnath to talk about where medicine is headed next: precision medicine, advanced biomarkers, genetics, chronic illness, longevity, and regenerative health.

    Dr. Bajnath is a family physician with additional training in anti-aging, regenerative, functional, and precision medicine. He founded the Institute for Human Optimization and the American Board of Precision Medicine, and his approach is built around connecting what he calls the molecular dots—from your genome to your phenotype—to understand what is actually driving an individual's health.

    In this conversation, we get into why two people can be exposed to the same environment and respond completely differently, how genetics and environmental exposures can interact, and why advanced testing can reveal patterns that standard labs may miss.

    We also talk about:

    • Whole genome sequencing and individualized risk
    • Chronic inflammatory response syndrome and complex illness
    • Mold, Lyme, viral illness, and environmental exposures
    • Detoxification pathways and pharmacogenomics
    • Advanced biomarker testing
    • Alzheimer's and neurodegenerative disease
    • Therapeutic plasma exchange
    • Hyperbaric oxygen and photobiomodulation
    • Environmental toxicants and microplastics
    • Ozone therapies
    • Regenerative medicine, stem cells, and exosomes
    • Why I like Dr. Bajnath's philosophy of letting the data drive the treatment, rather than chasing whatever health trend happens to be popular

    One of my favorite concepts from this conversation is his approach to P4 medicine: personalized, predictive, preventative, and participatory.

    This is what the future of individualized health care looks like to me: understanding the person in front of you first, then choosing the intervention.

    Huge thanks to Dr. Anil Bajnath for sitting down with me at Mindshare.

    Learn more about Dr. Bajnath:
    Institute for Human Optimization: https://www.ifho.org/
    American Board of Precision Medicine: https://theabopm.org/ Transcript(20261019-002329)

    YouTube Chapters

    0:00 The Future of Personalized Medicine
    1:00 Inside the Institute for Human Optimization
    2:00 Chronic Complex Illness & CIRS
    3:00 Genetics, Environment & Chronic Inflammation
    5:00 Transcriptomics: Which Genes Are Being Turned On?
    6:00 Whole Genome Sequencing & Precision Medicine
    8:00 Testing Beyond Standard Labs
    9:00 Advanced Treatments for Complex Disease
    10:00 Therapeutic Plasma Exchange & Neurodegeneration
    11:00 Environmental Toxins, Microplastics & Detoxification
    12:00 Ozone Therapy, NRF2 & Advanced Interventions
    13:00 "Weed, Seed & Feed" Before Regenerative Medicine
    14:00 Health Optimization for Executives & High Performers
    15:00 P4 Medicine: Personalized, Predictive & Preventative
    16:00 Stem Cells, Exosomes & Regenerative Medicine
    17:00 The Future of Stem Cell Access
    18:00 Where to Find Dr. Anil Bajnath
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    20 mins
  • 56. The Overlooked Hormone Behind Fasting Blood Sugar | Glucagon, Cortisol & Mitochondria (Part 3)

    56. The Overlooked Hormone Behind Fasting Blood Sugar | Glucagon, Cortisol & Mitochondria (Part 3)
    Sep 28 2026
    Why is your fasting blood sugar high even when you're eating clean, training consistently, cutting sugar, or even following a low-carb diet? That's what I'm breaking down in Part 3 of this series. I've dealt with this myself. There was a period where I was eating low carb, doing intermittent fasting, training fasted, and still waking up with fasting glucose in the 90s and sometimes higher. At first glance, that doesn't make much sense. But once I started looking deeper into glucagon, cortisol, adrenaline, liver glucose production, and what happens when your cells aren't producing enough ATP, the picture changed. Your fasting blood sugar isn't just about what you ate the night before. Your liver is making glucose all night long, and hormones like glucagon, cortisol, and adrenaline help control how much gets released into the bloodstream. In this episode, I break down: Why low ATP can create a stress responseHow adrenaline raises blood sugar and free fatty acidsHow cortisol can keep gluconeogenesis runningWhy glucagon may be one of the most overlooked hormones in metabolic healthHow insulin and glucagon are supposed to regulate each otherWhy fasting glucose can stay elevated even on a low-carb dietHow the Randle cycle can interfere with glucose oxidationWhy simply cutting more carbs may lower the number without fixing the underlying issueThe labs I look at beyond fasting glucose alone This connects directly back to Parts 1 and 2, where I explained how mitochondrial dysfunction can reduce ATP production even when enough calories are coming in. When that energy deficit keeps happening, your body responds like there's an emergency. And over time, that hormonal response can start showing up in your labs. If you haven't watched the first two episodes yet, go back and start there. It'll make this one much easier to follow. In Part 4, I'm going to zoom out and show how this same underlying metabolic dysfunction can show up as several different problems across the body. Subscribe and turn on notifications so you don't miss it. Stay Healthy AF, Zane Episode Timestamps: 0:00 The Overlooked Hormone Behind Fasting Blood Sugar0:45 Zane's Own Experience With Elevated Fasting Glucose2:00 When You're "Doing Everything Right" But Glucose Is Still High3:00 How Seed Oils & Mitochondrial Dysfunction Fit Into the Story5:00 Adrenaline: The First Stress Response6:20 How Adrenaline Raises Fat & Glucose in the Blood8:00 Why Stored Linoleic Acid Matters8:45 Cortisol Takes Over When the Stress Doesn't Stop10:00 Gluconeogenesis & Chronically Elevated Cortisol12:00 Cortisol, PGC-1α & Mitochondrial Repair13:00 Glucagon: The Overlooked Hormone14:00 Why Low ATP Can Drive Glucagon Higher15:00 When Insulin & Glucagon Stop Regulating Each Other16:00 Why Your Liver Makes Glucose Overnight17:30 The Randle Cycle Explained19:00 Why Glucose Can Back Up in the Bloodstream20:00 Why Cutting More Carbs May Not Fix the Problem21:00 What Your Fasting Glucose Number Doesn't Tell You21:40 Labs Zane Looks At22:40 What's Coming in Part 423:20 Looking at the Whole Metabolic Pattern Connect with Zane Griggs: 📲 Instagram: @zanegriggsfitness 🌐 Website: zanegriggs.com Research Referenced in This Series Hulbert et al. (2007) — Membrane Composition & Lifespan — https://pubmed.ncbi.nlm.nih.gov/17928583/ Seebacher et al. (2010) — Oxidative Metabolism & Proton Leak — https://pubmed.ncbi.nlm.nih.gov/20586603/ Paradies et al. (2009) — Cardiolipin & Mitochondrial Dysfunction — https://pubmed.ncbi.nlm.nih.gov/19368971/ Chicco & Sparagna (2007) — Cardiolipin Alterations — https://pubmed.ncbi.nlm.nih.gov/16899548/ Stanley et al. (2012) — Dietary Fat & Mitochondrial Function — https://pmc.ncbi.nlm.nih.gov/articles/PMC4067133/ Khairallah et al. (2012) — Membrane Fatty Acids & Mitochondrial Function — https://pmc.ncbi.nlm.nih.gov/articles/PMC3316678/ Penzo et al. (2002) — Fatty Acids & Mitochondria — https://pubmed.ncbi.nlm.nih.gov/12206909/ Hulbert et al. (2006) — Peroxidation-Resistant Membranes & Longevity — https://pubmed.ncbi.nlm.nih.gov/16620917/ Pamplona et al. (2004) — Fatty Acids & Mitochondrial DNA Damage — https://pubmed.ncbi.nlm.nih.gov/15130667/ Porter, Hulbert & Brand (1996) — Mitochondrial Proton Leak — https://pubmed.ncbi.nlm.nih.gov/8997352/
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    26 mins
  • 55. Your Vision Is Trainable: How to Improve Eyesight, Focus & Brain Performance | Dr. Bryce Appelbaum

    55. Your Vision Is Trainable: How to Improve Eyesight, Focus & Brain Performance | Dr. Bryce Appelbaum
    Sep 7 2026

    What if declining vision, eye strain, headaches, brain fog, and difficulty focusing weren't simply things you had to accept as you get older?

    In this episode of Healthy AF, Zane Griggs sits down with neuro-optometrist Dr. Bryce Appelbaum to explore the connection between your eyes and your brain—and why he believes vision should be trained just like the rest of your body.

    Dr. Appelbaum explains the important difference between eyesight and vision, how hours of daily screen time can place the visual system under stress, and why functional vision problems can sometimes produce symptoms that overlap with problems involving attention, reading, and learning.

    They also dive into vision after 40, reading glasses, screen-related eye strain, concussion recovery, and how Dr. Appelbaum works with professional and Olympic-level athletes to improve visual processing, peripheral awareness, reaction time, depth perception, and performance.

    Plus, Dr. Appelbaum walks Zane through a simple "eye push-up" exercise designed to train the focusing system and shares the 20-20-20 rule you can start using during screen-heavy days.

    In this episode:

    • Eyesight vs. vision: why they're not the same thing

    • How screen time affects the eye-brain connection

    • Vision, attention, reading, and focus

    • Why your distance vision may change with heavy near work

    • The 20-20-20 rule for screen breaks

    • Vision training for professional athletes

    • Vision changes after concussion and head injuries

    • Why vision matters for balance and fall prevention as we age

    • What happens to near vision after 40

    • How to perform Dr. Appelbaum's eye push-ups

    • Reading glasses and the focusing system

    • Digital performance lenses and screen stress

    • How to start training your vision

    Connect with Zane Griggs:

    • 🧠 Free Plan: free40plan.com

    • 📲 Instagram: @zanegriggsfitness

    • 🌐 Website: zanegriggs.com

    Guest Links:

    ScreenFit: ScreenFit.com — use code ZANE for $200 off / 40% off

    My Vision First: MyVisionFirst.com

    Digital Performance Lenses: use code ZANE for 10% off

    https://myvisionfirst.com

    0:00 Meet Dr. Bryce Appelbaum

    1:42 Vision Problems, ADHD & Dyslexia Symptoms

    2:33 Eyesight vs. Vision: What's the Difference?

    3:45 Why Your Eyesight May Change With Screen Time

    5:48 Can You Actually Exercise Your Vision?

    6:41 What Screens Are Doing to Your Visual System

    8:39 The Problem With 7+ Hours of Screen Time

    10:55 How Vision Can Affect Your Stress Response

    12:29 Adding "Vision Snacks" to Your Day

    13:43 The 20-20-20 Rule

    16:19 ScreenFit & Vision Performance Training

    17:34 How Elite Athletes Train Their Vision

    20:34 Concussions, Head Injuries & Vision

    23:47 How Vision Training Changed an MLB Player's Performance

    25:09 Does Vision Have to Decline With Age?

    43:58 Why Reading Gets Harder After 40

    45:53 How to Do Eye Push-Ups

    50:02 The Problem With Monovision

    52:26 Vision Training for Longevity

    53:21 ScreenFit + Special Offer

    55:02 Digital Performance Lenses

    58:44 Where to Find Dr. Bryce Appelbaum
    Show More Show Less
    59 mins
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