Ten rules. One system. When your biology starts to drift—energy swings, cravings, restless nights—this episode gives you a simple operating manual to bring it back without guesswork.

We cover:

• Rule 1 — Create safety signals first (downshift the internal threat response)

• Rule 2 — Guard the gut–liver highway every day

• Rule 3 — Front‑load protein (≥30 g within 90 minutes)

• Rule 4 — Tame glucose swings (anchor meals, move after eating)

• Rule 5 — Move daily (train GLUT4, signal mitochondria)

• Rule 6 — Protect circadian rhythm (light, food timing, sleep consistency)

• Rule 7 — Clear cellular clutter (support autophagy)

• Rule 8 — Make room for repair (sleep depth, micronutrients, lower inflammation)

• Rule 9 — Build the biology you want (signal before you supplement)

• Rule 10 — Test less, calibrate more (use lived signals, not lab chasing)

🎯 Take the Drift Quiz (free, 5 minutes): www.themetaboliccompass.com/quiz

🌐 Learn more: www.themetaboliccompass.com

Disclaimer: This content is educational and not medical advice. Always consult your healthcare provider for personal guidance.

Next episode: The 5 daily supplements that actually make a difference—plus an NAC bonus deep‑dive.

Episode 012 – Why “Listen to Your Body” Doesn’t Work—Unless You Know What to Listen For

“Just listen to your body,” they said. But what if your body is speaking in static?

In this episode of The Metabolic Compass™ Podcast, we unravel one of the most overused and misunderstood pieces of health advice—listen to your body. Because while it sounds empowering, it only works if your body is sending clear signals.

But what happens when:

Hunger shows up when you’re already full?

• You’re wired at midnight and crashing during the day?
• Your cravings are leading you into a deeper spiral of fatigue, inflammation, and instability?

This isn’t dysfunction. It’s adaptation.

🧭 Inside this episode, you’ll learn:

Why biological drift scrambles your internal signals

• How inflammation, blood sugar crashes, and sleep loss distort hunger, energy, and mood
• Why your intuition might actually be mistrained—and how to rebuild it
• The difference between informed intuition and conditioned responses
• How trauma and nervous system dysregulation hijack interoception
• 5 biological signals to start tracking today: sleep, energy, hunger, digestion, and mood
• What each signal says about your Compass drift—and what to do next

🎯 This is the episode that bridges the gap between intuition and interpretation.

Because when your body is whispering fatigue but your brain hears hunger, you’re not failing—you’re just misreading the signal. And that can be fixed.

🔎 Want to know where your biology is drifting?

👉 Take the free Drift Quiz at www.themetaboliccompass.com/quiz

You’ll get a personalized 2-week reset and a clear starting point—no guessing, no overwhelm.

Next Episode: Episode 013 – The 10 Rules That Rewire Your Biology

These aren’t hacks. They’re science-backed rules that work no matter which direction you’re drifting.

#intuition #nervoussystem #guthealth #biohacking #metabolichealth #functionalmedicine #TheMetabolicCompass #burnout #cravings #fatigue #signalclarity #listenwithprecision

Episode 011 – Is It Hormones… Or Is It Cellular Exhaustion?

Why your labs might be lying—and what your mitochondria are trying to say instead.

You’re doing everything right.

You’ve cleaned up your diet, taken the supplements, maybe even tried hormone protocols…

But you still feel off.

Mood swings. Fatigue. Brain fog. Low libido. Sleep struggles.

It feels hormonal—so you’re told to “balance your hormones.”

But what if that’s not the real problem?

What if your body isn’t broken—just exhausted?

In this episode, we decode one of the most misunderstood topics in functional medicine: the difference between hormone symptoms and hormone causes.

🎧 You’ll learn:

Why most hormone issues are downstream of mitochondrial dysfunction, nutrient depletion, and redox imbalance

• The #1 mistake people make when chasing hormone panels, adaptogens, or HRT too early
• How to recognize cellular exhaustion—and why hormone therapy often fails when the system isn’t ready
• A real case study of a woman misdiagnosed with hormone imbalance who turned everything around by rebuilding energy, not chasing estrogen
• The five foundational pillars of hormone regulation—none of which require prescriptions
• How to map your hormone symptoms using The Compass™ model (Nurture, Energize, Strengthen, Withdraw)

Your hormones don’t lead.

They follow.

And when your body is running on survival mode, your hormones downshift to protect you.

🧭 Take the free Drift Quiz to find out where your biology is drifting—and what to do next:

👉 www.themetaboliccompass.com/quiz

You’ll get instant results + a personalized 2-week recalibration plan.

Coming Next: Episode 012 – Why “Listen to Your Body” Doesn’t Work—Unless You Know What to Listen For

Because intuitive health isn’t about guessing—it’s about decoding your body’s signals with precision and compassion.

#hormonehealth #mitochondria #functionalmedicine #cellularexhaustion #fatiguefix #adrenalfatigue #biohacking #TheMetabolicCompass