Most supplement lists are noise. This one isn’t.

In this episode, Brandon breaks down the five daily supplements that consistently move the needle—no matter your symptoms or lab results—because they stabilize core signals across the Compass:

1) Magnesium – master cofactor for ATP use, nervous‑system stability, glucose handling

2) Omega‑3s (EPA/DHA) – membrane fluidity, inflammation resolution, neuroprotection

3) Bioactive B Complex – methylation, neurotransmitters, mitochondrial flux

4) Vitamin D3 + K2 – immune modulation, hormone/mineral guidance, bone/vascular balance

5) Electrolytes – cellular communication, hydration, HRV/sleep architecture

Bonus: NAC — a glutathione‑supporting resilience tool for modern toxic, inflammatory load.

You’ll learn how each compound maps to Nurture, Energize, Strengthen, and Withdraw—and how to stack them without overwhelm (start with magnesium at night and electrolytes in the morning, then layer the rest).

🎯 Take the Drift Quiz: themetaboliccompass.com/quiz

➡️ Next: Episode 015 — The Only Labs That Actually Matter—And How to Read Them Yourself.

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

Episode 010 – Burnout, Brain Fog, and Mood Swings: The Drift Behind Your Symptoms

You’re not broken. You’re drifting.

What if your mood swings, irritability, and mental fatigue weren’t psychological at all?

What if they were directional?

In this episode of The Metabolic Compass™ Podcast, we decode the real biological signals behind emotional instability—why you’re snapping at people you love, crying at random, or just feeling like a foggy version of your old self.

Because here’s the truth:

✅ Your mood is a metabolic output

✅ Your focus is shaped by mitochondrial energy

✅ Your emotional volatility may be a sign your gut, liver, or circadian rhythm is off

This episode will teach you how to read emotional symptoms as directional drift—and what to do when your biology is no longer buffering your mind.

You’ll discover:

Why emotional burnout is a signal—not a failure

• How gut inflammation and neurotransmitter imbalance fuel anxiety and reactivity
• The 4 Compass Drift Patterns—and how each one shapes mood and cognition
• Why your mitochondria, liver, and hormones are upstream of emotional regulation
• A 7-day Drift Journal tool you can start tonight to decode your pattern
• How to realign direction so your mind and body start working with each other again

🎯 Not sure which direction you’re drifting? Take the free Drift Quiz:

👉 www.themetaboliccompass.com/quiz

You’ll get instant results and a 2-week personalized reset based on your dominant drift—delivered straight to your inbox.

Because the real solution isn’t more mindset work.

It’s metabolic realignment.

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

We’ll dive deep into why hormone imbalances don’t always start with hormones—and what your cells are trying to tell you.

#burnout #brainfog #moodswings #functionalmedicine #biohacking #emotionalresilience #mitochondria #gutbrainaxis #TheMetabolicCompass

Episode 009 – Why Your Supplements Aren’t Working (Yet)

It’s Not the Ingredients—It’s the Timing, Terrain, and Trust

You’ve spent hundreds—maybe thousands—on high-quality supplements.

Magnesium. Omega-3s. Adaptogens. Nootropics. Probiotics. Mitochondrial support.

And yet… you still don’t feel a difference.

This episode explains why.

Because supplements don’t work in a vacuum—they work within a system.

And when that system is inflamed, dysregulated, or stuck in survival mode… even the best formulas fall flat.

🎧 In this episode, we unpack:

Why “good” supplements can backfire—or do nothing—when taken at the wrong time

• The role of biological terrain in whether your body absorbs, activates, and responds to supplements
• What it means to be in a “shut-down” cellular state—and why your biology blocks the signal
• How your gut, liver, mitochondria, and nervous system determine whether a supplement lands
• The most mismatched supplements by Compass drift type (and how to course-correct)
• Why your stack might be right—but your sequence is wrong

This isn’t about blame. It’s about biological context. And once you understand the Compass sequence—Nurture → Energize → Strengthen → Withdraw—everything starts to click.

🧭 Not sure where your biology is drifting?

Take the free Drift Quiz now and find out what your body is actually asking for:

👉 www.themetaboliccompass.com/quiz

Stop guessing. Start recalibrating.

Next Up: Episode 010 – Burnout, Brain Fog, and Mood Swings: The Drift Behind Your Symptoms

We’ll decode the real reason your focus, energy, and motivation are fading—long before any diagnosis.

#functionalmedicine #biohacking #supplements #mitochondria #guthealth #leptinresistance #inflammation #TheMetabolicCompass #fatiguefix #rootcause

Episode 008 – You’re Doing Everything Right… So Why Are You Still Gaining Weight?

You’re eating clean. You’re moving daily. You’re tracking, fasting, sleeping, supplementing—and still gaining weight.

It doesn’t make sense. And it’s frustrating.

This episode reveals why your body might be holding on to fat even when you’re “doing everything right.” Because weight gain isn’t always about calories—it’s often about safety.

🔬 Inside this episode:

Why your body stores fat when it feels under threat (even if your intentions are healthy)

• The role of redox imbalance, inflammation, and mitochondrial downshift in unexplained weight gain
• Why fasting, HIIT, and even “clean eating” can backfire when your biology isn’t ready
• What leptin resistance, cortisol, and gut-liver signaling have to do with your weight
• How to stop forcing fat loss—and start shifting the signal your body is responding to
• What actually works to restore metabolic trust, turn off the internal alarms, and unlock release

🎯 If you’ve tried everything and nothing’s working, this isn’t your fault. It’s your biology asking for a different approach.

🧭 Find out which direction your biology is drifting—and what to do next:

👉 www.themetaboliccompass.com/quiz

🎧 Ready to recalibrate your weight signal?

Start with the 6 science-backed strategies in this episode—and learn how to partner with your body instead of fighting it.

Coming Up Next:

Episode 009 – Why Your Supplements Aren’t Working (Yet)

Because when your biology is in drift, even the best protocols fall flat—until the system is ready to receive them.

#weightlossresistance #fatiguefix #functionalmedicine #guthealth #hormones #metabolichealth #biohacking #leptinresistance #TheMetabolicCompass

Episode 007 – Redox: The Hidden Switch That Tells Your Cells What to Do Next

You’ve been told to focus on energy—but no one taught you how to manage it.

In this episode of The Metabolic Compass™ Podcast, we uncover one of the most overlooked forces in health and aging: redox balance—the internal coordination system that determines whether energy heals you… or hurts you.

Because energy production isn’t the end of the story. It’s just the beginning.

You’ll learn:

What redox balance really means (and why it matters more than your macros)

• How reactive oxygen species (ROS) create energy sparks—and what happens when they go uncontained
• Why symptoms like brain fog, fatigue, food reactivity, and emotional volatility often trace back to redox imbalance
• How redox drift contributes to mitochondrial dysfunction, inflammation, and accelerated aging
• What actually works to restore balance (hint: it’s not megadoses of antioxidants)
• How your gut, liver, mitochondria, and brain form a redox relay—and what happens when that communication breaks down

If you’re tired of “doing everything right” and still feeling inflamed, drained, or off—you need this episode. Because redox isn’t just a concept. It’s your biological buffer. And when it’s gone, everything else gets harder.

Start your reset here:

www.themetaboliccompass.com/podcast

Download your free Hallmarks of Aging Checklist

→ https://the-metabolic-compass.kit.com/cc547453ca

Find out where your biology is drifting—before it becomes disease.

Up next: Episode 008 – You’re Doing Everything Right… So Why Are You Still Gaining Weight?

Don’t miss the metabolic drift patterns behind weight gain, even in a clean, disciplined lifestyle.

#redox #fatiguefix #mitochondria #inflammation #oxidativestress #guthealth #TheMetabolicCompass #functionalmedicine #biohacking #metabolichealth