Episode #91 Featuring Zane Griggs! The TRUTH about carbohydrates! NO HOLDS BARRED discussion on the polarization of carbs and HUGE misconceptions surrounding them!

The Dylan Gemelli Podcast – Episode #91 Featuring Zane Griggs:

The Truth about Carbohydrates! NO HOLDS BARRED Discussion on Carbs’ Polarization and Misconceptions
Date: February 17, 2026
Host: Dylan Gemelli
Guest: Zane Griggs (Trainer, Host of “Healthy After 50” Podcast)

Main Theme / Episode Overview

This episode dives deep into the polarizing world of carbohydrates. Dylan Gemelli welcomes long-time personal trainer and fellow podcast host Zane Griggs for a conversation rich in experience, personal revelation, and data-backed myth-busting. The hosts challenge common misconceptions around carbs, dissect trendy dietary paradigms (keto, carnivore, vegan, Mediterranean, etc.), and discuss how poor science, marketing, and dogma have misdirected the public's beliefs about carbs’ role in health, metabolism, and disease. Both advocates for honest self-evaluation and ongoing learning, Dylan and Zane stress the importance of context, metabolic flexibility, and remaining open to new evidence—especially when it means admitting past mistakes.

Key Discussion Points & Insights

Zane’s Personal Journey Through Diet Extremes

Zane shares his experiences experimenting with vegan/vegetarian, low carb, keto, and intermittent fasting since the 1990s.
He describes how he experienced metabolic “crash” after a decade of strict low-carb/fasted training (cortisol overload, sleep disturbance, worsening thyroid)—forcing him to re-evaluate and bring carbs back thoughtfully (04:00–05:00).

What Do “Low Carb” or “Keto” Really Mean? (05:00–09:00)

“Low carb” = typically <25% of calories from carbs. “Keto” = 10% or less (≈50g), with fat as the dominant macro.
Zane points out that studies often mislabel moderate-carb diets as “low carb,” confusing the public.

Diet Labels Clarified: Carnivore, Vegan, Paleo, Mediterranean (09:00–15:00)

Carnivore: Almost zero carb, mostly meat & fat, occasional cheese.
Vegan: Zane’s own vegan phase led to pronounced weakness, low immunity, and poor recovery—improved instantly with the reintroduction of eggs/fish.
- “I felt like my brain lit up within a week… It’s just one of those things where it’s like, oh, I was definitely missing this.” (Zane, 10:40)
Paleo: Whole food focus, but more variety than keto; “hunter-gatherer” roots with tubers, roots, some fruit.
Mediterranean: Marketed by olive oil industry; actually a broad, variable pattern, not a strict macro distribution.

The Rise & Fall (and Return) of Dietary Fads (15:00–21:00)

“Zone Diet” (40/30/30) is the only named higher-carb model, and even that is best for athletes, not average folks.
Both agree that marketing has led to faddish, unsustainable extremes: low carb, low fat, South Beach, and so on.
Dylan shares his own (bodybuilder extreme) experience: 15–20g fat/day for years, leading to mood, concentration, and health problems.
- “I was as miserable as… I think the need for fats and overall health—in terms of our cellular membranes and brain function… eliminating it is one of the worst things ever for long-term health.” (Dylan, 17:02)

Why Carb and Fat Extremes Can Backfire: Adaptations & Consequences (21:00–24:00)

Overwhelmingly low fat or low carb diets force metabolic adaptations that may seem sustainable short-term but drive hormone and energy problems longer term (thyroid, stress hormones, mitochondrial function).
“Eliminating [macronutrients] is going to have consequences… When we eliminate either carbs or fats… we’re at a point that is not, in my opinion, long-term sustainable.” (Zane, 21:44)

Why Are Carbohydrates So Polarizing? (26:30–32:00)

“We have an epidemic of metabolic disease… We need to find someone to blame.” (Zane, 26:46)
The demonization of carbs followed the demonization of fat; both were driven more by marketing and industry interest than solid science.
Processed foods and seed oils—not whole carbs—are the real culprits in metabolic dysfunction.
Zane references indigenous populations thriving on high carb, low fat, unprocessed diets—no modern disease.

Processed Foods, Oxidative Stress, and the Real Roots of Metabolic Disease (32:00–37:00)

Zane details Dr. Kate Shanahan’s theory: processed seed oils are vastly more to blame for insulin resistance and mitochondrial dysfunction than either carbs or saturated fat.
High energy toxic “dumpster fire” in modern metabolic syndrome comes from excessive, relentless energy input, processed fats, and chronic stress hormones—NOT “just the carbs.”

The “Glucose Blame Game” & Hidden Consequences of Low Carb (36:44–42:00)

Elevating blood sugar is a symptom, NOT a root cause of disease. Removing carbs “fixes” the symptom, not the metabolic dysfunction.
Zane tells of highly athletic friends with high fasting blood sugar on keto (due to stress and high fat blocking glucose at the mitochondria)—solved by increasing carbs!
Zane himself now thrives on higher-carb, is recovering and sleeping better, with lower blood sugar and A1C than before.

“I had to roll back things I’d been saying for [years]… Admitting mistakes, seeking the bigger picture.” (Zane, 42:12)

Pride, Learning, and Humility in Nutrition (43:00–45:00)

Both men reflect on the importance of self-challenge and not conflating your professional/online identity with a single dietary “tool.”
“Sometimes you need a screwdriver—not a hammer… But we start putting strategy ahead of health outcomes for the people we’re trying to help.” (Zane, 43:10)

What Carbs to Choose—and to Avoid? (46:00–49:00)

Zane’s staples: fruits, sweet potatoes, potatoes, white rice—easy to digest, low in plant anti-nutrients.
- He avoids legumes and most nuts for digestive reasons.
Listen to individual digestion and tolerance over rigid dogma.
“Why do we have a sensor for sweet on our tongue, if we aren’t supposed to use it?” (Zane, 47:33)

Vegetable Preferences and Human Adaptability (48:00–50:00)

Both men now favor low sugar “vegetable” fruits (peppers, tomatoes, onions, squash). Raw salads, especially, can cause GI distress.
Humans are omnivorous and highly adaptable, but “leveraging” this adaptation for extreme diets can break us over time.

The “Rice Diet” and Carbs as an Intervention for Disease (50:00–55:00)

Zane describes Walter Kempner’s 74-year, 18,000-patient intervention at Duke: virtually all carbs (rice, fruit, sugar!) reversed hypertension, diabetes, and kidney disease—proving carbs themselves aren’t the cause of metabolic disease, but rather processed food and excess.
- “How could we blame [carbs] for a disease that we can use a 100% carbohydrate diet to reverse?” (Zane, 54:19)

Metabolic Flexibility: What Is It & Why Does It Matter? (56:19–58:15)

“Metabolic flexibility… you can switch between glucose and fat flexibly.”
Rigid, long-term keto or carnivore diets may induce the opposite (metabolic rigidity), leading to poor responses when carbs are reintroduced.
“If you’re on a super low-carb diet and when you consume glucose, your blood sugar goes through the roof, that’s not metabolic flexibility.” (Zane, 57:59)
The healthiest systems can smoothly use both carbs and fats—not shun one or the other indefinitely.

Notable Quotes & Memorable Moments

On being open to learning and revising narratives:
“Our understanding of the truth is such a single-digitization… Truth has not completely revealed herself to us yet.” (Zane, 44:17)
On industry and manufactured diet fads:
“…the Mediterranean diet was popularized through marketing… olive oil companies invite these doctors out to the south of France… and there you go, you’ve got a Mediterranean diet.” (Zane, 12:27)
On metabolic adaptations and harm:
“Adaptations are not ideal. You have thyroid issues, stress hormones elevated, all sorts of things at the mitochondria when it’s trying to make energy… these adaptations that might make it seem like it’s gotten easier, but actually your body’s adapting hormonally with long-term risks.” (Zane, 24:29)
On the real risk of dogma and the value of community:
“When we put a tool on our brand, everything becomes about the tool… Sometimes you need a screwdriver… we start putting strategy ahead of health outcomes.” (Zane, 43:10)

Timestamps for Key Segments

Zane’s Evolution through Diets – 03:22–06:00
Clearing Up Diet Labels (“Low carb,” keto, carnivore) – 05:06–09:41
Mediterranean, Paleo, Vegan Diet Myths – 11:20–15:16
The Dangers of Low Fat Extremes and Dylan’s Story – 17:40–24:29
Processed Food, Seed Oils & Metabolic Disease's True Roots – 26:46–37:10
Why We Blame Carbs – 36:44–42:12
What Carbs to Eat (Fruit, Rice, Potato) – 46:03–47:23
The Duke University Rice Diet (Carb-Heavy Disease Reversal) – 51:17–55:30
Metabolic Flexibility Explained – 56:19–58:15

Final Takeaways

Carbs are not inherently to blame for obesity, diabetes, or metabolic disease—context, processing, and food quality matter vastly more.
Long-term extreme diets (very low carb or fat) force unhealthy metabolic adaptations if prolonged.
Flexibility and adaptability—in diet and thinking—are essential. Sustainable health requires the openness to reassess beliefs in light of new evidence.
Whole foods, personal context, and minimizing processed junk trump dogma and single-macro obsessions.
“The truth” in nutrition is always evolving; humility and accountability are key to progress.

Where to Find Zane Griggs

ZaneGriggs.com
Instagram: @zanegiggsfitness
YouTube: Zane Griggs
The Metaflex Community (details on his website)

END OF SUMMARY

The Dylan Gemelli Podcast – Episode #91 Featuring Zane Griggs:

Main Theme / Episode Overview

Key Discussion Points & Insights

Zane’s Personal Journey Through Diet Extremes

Zane shares his experiences experimenting with vegan/vegetarian, low carb, keto, and intermittent fasting since the 1990s.
He describes how he experienced metabolic “crash” after a decade of strict low-carb/fasted training (cortisol overload, sleep disturbance, worsening thyroid)—forcing him to re-evaluate and bring carbs back thoughtfully (04:00–05:00).

What Do “Low Carb” or “Keto” Really Mean? (05:00–09:00)

“Low carb” = typically <25% of calories from carbs. “Keto” = 10% or less (≈50g), with fat as the dominant macro.
Zane points out that studies often mislabel moderate-carb diets as “low carb,” confusing the public.

Diet Labels Clarified: Carnivore, Vegan, Paleo, Mediterranean (09:00–15:00)

Carnivore: Almost zero carb, mostly meat & fat, occasional cheese.
Vegan: Zane’s own vegan phase led to pronounced weakness, low immunity, and poor recovery—improved instantly with the reintroduction of eggs/fish.
- “I felt like my brain lit up within a week… It’s just one of those things where it’s like, oh, I was definitely missing this.” (Zane, 10:40)
Paleo: Whole food focus, but more variety than keto; “hunter-gatherer” roots with tubers, roots, some fruit.
Mediterranean: Marketed by olive oil industry; actually a broad, variable pattern, not a strict macro distribution.

The Rise & Fall (and Return) of Dietary Fads (15:00–21:00)

“Zone Diet” (40/30/30) is the only named higher-carb model, and even that is best for athletes, not average folks.
Both agree that marketing has led to faddish, unsustainable extremes: low carb, low fat, South Beach, and so on.
Dylan shares his own (bodybuilder extreme) experience: 15–20g fat/day for years, leading to mood, concentration, and health problems.
- “I was as miserable as… I think the need for fats and overall health—in terms of our cellular membranes and brain function… eliminating it is one of the worst things ever for long-term health.” (Dylan, 17:02)

Why Carb and Fat Extremes Can Backfire: Adaptations & Consequences (21:00–24:00)

Overwhelmingly low fat or low carb diets force metabolic adaptations that may seem sustainable short-term but drive hormone and energy problems longer term (thyroid, stress hormones, mitochondrial function).
“Eliminating [macronutrients] is going to have consequences… When we eliminate either carbs or fats… we’re at a point that is not, in my opinion, long-term sustainable.” (Zane, 21:44)

Why Are Carbohydrates So Polarizing? (26:30–32:00)

“We have an epidemic of metabolic disease… We need to find someone to blame.” (Zane, 26:46)
The demonization of carbs followed the demonization of fat; both were driven more by marketing and industry interest than solid science.
Processed foods and seed oils—not whole carbs—are the real culprits in metabolic dysfunction.
Zane references indigenous populations thriving on high carb, low fat, unprocessed diets—no modern disease.

Processed Foods, Oxidative Stress, and the Real Roots of Metabolic Disease (32:00–37:00)

Zane details Dr. Kate Shanahan’s theory: processed seed oils are vastly more to blame for insulin resistance and mitochondrial dysfunction than either carbs or saturated fat.
High energy toxic “dumpster fire” in modern metabolic syndrome comes from excessive, relentless energy input, processed fats, and chronic stress hormones—NOT “just the carbs.”

The “Glucose Blame Game” & Hidden Consequences of Low Carb (36:44–42:00)

Elevating blood sugar is a symptom, NOT a root cause of disease. Removing carbs “fixes” the symptom, not the metabolic dysfunction.
Zane tells of highly athletic friends with high fasting blood sugar on keto (due to stress and high fat blocking glucose at the mitochondria)—solved by increasing carbs!
Zane himself now thrives on higher-carb, is recovering and sleeping better, with lower blood sugar and A1C than before.

“I had to roll back things I’d been saying for [years]… Admitting mistakes, seeking the bigger picture.” (Zane, 42:12)

Pride, Learning, and Humility in Nutrition (43:00–45:00)

Both men reflect on the importance of self-challenge and not conflating your professional/online identity with a single dietary “tool.”
“Sometimes you need a screwdriver—not a hammer… But we start putting strategy ahead of health outcomes for the people we’re trying to help.” (Zane, 43:10)

What Carbs to Choose—and to Avoid? (46:00–49:00)

Zane’s staples: fruits, sweet potatoes, potatoes, white rice—easy to digest, low in plant anti-nutrients.
- He avoids legumes and most nuts for digestive reasons.
Listen to individual digestion and tolerance over rigid dogma.
“Why do we have a sensor for sweet on our tongue, if we aren’t supposed to use it?” (Zane, 47:33)

Vegetable Preferences and Human Adaptability (48:00–50:00)

Both men now favor low sugar “vegetable” fruits (peppers, tomatoes, onions, squash). Raw salads, especially, can cause GI distress.
Humans are omnivorous and highly adaptable, but “leveraging” this adaptation for extreme diets can break us over time.

The “Rice Diet” and Carbs as an Intervention for Disease (50:00–55:00)

Zane describes Walter Kempner’s 74-year, 18,000-patient intervention at Duke: virtually all carbs (rice, fruit, sugar!) reversed hypertension, diabetes, and kidney disease—proving carbs themselves aren’t the cause of metabolic disease, but rather processed food and excess.
- “How could we blame [carbs] for a disease that we can use a 100% carbohydrate diet to reverse?” (Zane, 54:19)

Metabolic Flexibility: What Is It & Why Does It Matter? (56:19–58:15)

“Metabolic flexibility… you can switch between glucose and fat flexibly.”
Rigid, long-term keto or carnivore diets may induce the opposite (metabolic rigidity), leading to poor responses when carbs are reintroduced.
“If you’re on a super low-carb diet and when you consume glucose, your blood sugar goes through the roof, that’s not metabolic flexibility.” (Zane, 57:59)
The healthiest systems can smoothly use both carbs and fats—not shun one or the other indefinitely.

Notable Quotes & Memorable Moments

On being open to learning and revising narratives:
“Our understanding of the truth is such a single-digitization… Truth has not completely revealed herself to us yet.” (Zane, 44:17)
On industry and manufactured diet fads:
“…the Mediterranean diet was popularized through marketing… olive oil companies invite these doctors out to the south of France… and there you go, you’ve got a Mediterranean diet.” (Zane, 12:27)
On metabolic adaptations and harm:
“Adaptations are not ideal. You have thyroid issues, stress hormones elevated, all sorts of things at the mitochondria when it’s trying to make energy… these adaptations that might make it seem like it’s gotten easier, but actually your body’s adapting hormonally with long-term risks.” (Zane, 24:29)
On the real risk of dogma and the value of community:
“When we put a tool on our brand, everything becomes about the tool… Sometimes you need a screwdriver… we start putting strategy ahead of health outcomes.” (Zane, 43:10)

Timestamps for Key Segments

Zane’s Evolution through Diets – 03:22–06:00
Clearing Up Diet Labels (“Low carb,” keto, carnivore) – 05:06–09:41
Mediterranean, Paleo, Vegan Diet Myths – 11:20–15:16
The Dangers of Low Fat Extremes and Dylan’s Story – 17:40–24:29
Processed Food, Seed Oils & Metabolic Disease's True Roots – 26:46–37:10
Why We Blame Carbs – 36:44–42:12
What Carbs to Eat (Fruit, Rice, Potato) – 46:03–47:23
The Duke University Rice Diet (Carb-Heavy Disease Reversal) – 51:17–55:30
Metabolic Flexibility Explained – 56:19–58:15

Final Takeaways

Carbs are not inherently to blame for obesity, diabetes, or metabolic disease—context, processing, and food quality matter vastly more.
Long-term extreme diets (very low carb or fat) force unhealthy metabolic adaptations if prolonged.
Flexibility and adaptability—in diet and thinking—are essential. Sustainable health requires the openness to reassess beliefs in light of new evidence.
Whole foods, personal context, and minimizing processed junk trump dogma and single-macro obsessions.
“The truth” in nutrition is always evolving; humility and accountability are key to progress.

Where to Find Zane Griggs

ZaneGriggs.com
Instagram: @zanegiggsfitness
YouTube: Zane Griggs
The Metaflex Community (details on his website)

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Summary

The Dylan Gemelli Podcast – Episode #91 Featuring Zane Griggs:

Main Theme / Episode Overview

Key Discussion Points & Insights

Zane’s Personal Journey Through Diet Extremes

What Do “Low Carb” or “Keto” Really Mean? (05:00–09:00)

Diet Labels Clarified: Carnivore, Vegan, Paleo, Mediterranean (09:00–15:00)

The Rise & Fall (and Return) of Dietary Fads (15:00–21:00)

Why Carb and Fat Extremes Can Backfire: Adaptations & Consequences (21:00–24:00)

Why Are Carbohydrates So Polarizing? (26:30–32:00)

Processed Foods, Oxidative Stress, and the Real Roots of Metabolic Disease (32:00–37:00)

The “Glucose Blame Game” & Hidden Consequences of Low Carb (36:44–42:00)

Pride, Learning, and Humility in Nutrition (43:00–45:00)

What Carbs to Choose—and to Avoid? (46:00–49:00)

Vegetable Preferences and Human Adaptability (48:00–50:00)

The “Rice Diet” and Carbs as an Intervention for Disease (50:00–55:00)

Metabolic Flexibility: What Is It & Why Does It Matter? (56:19–58:15)

Notable Quotes & Memorable Moments

Timestamps for Key Segments

Final Takeaways

Where to Find Zane Griggs

END OF SUMMARY

Summary

The Dylan Gemelli Podcast – Episode #91 Featuring Zane Griggs:

Main Theme / Episode Overview

Key Discussion Points & Insights

Zane’s Personal Journey Through Diet Extremes

What Do “Low Carb” or “Keto” Really Mean? (05:00–09:00)

Diet Labels Clarified: Carnivore, Vegan, Paleo, Mediterranean (09:00–15:00)

The Rise & Fall (and Return) of Dietary Fads (15:00–21:00)

Why Carb and Fat Extremes Can Backfire: Adaptations & Consequences (21:00–24:00)

Why Are Carbohydrates So Polarizing? (26:30–32:00)

Processed Foods, Oxidative Stress, and the Real Roots of Metabolic Disease (32:00–37:00)

The “Glucose Blame Game” & Hidden Consequences of Low Carb (36:44–42:00)

Pride, Learning, and Humility in Nutrition (43:00–45:00)

What Carbs to Choose—and to Avoid? (46:00–49:00)

Vegetable Preferences and Human Adaptability (48:00–50:00)

The “Rice Diet” and Carbs as an Intervention for Disease (50:00–55:00)

Metabolic Flexibility: What Is It & Why Does It Matter? (56:19–58:15)

Notable Quotes & Memorable Moments

Timestamps for Key Segments

Final Takeaways

Where to Find Zane Griggs

END OF SUMMARY