Episode 013 - The 10 Rules That Rewire Your Biology: No Matter Where You’re Drifting

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.