Episode 018 - What to Eat First in the Morning to Stop the Crash Cycle

Your first bite is a message—not just a meal.

In this episode, Brandon shows how leading with protein + fiber (before caffeine) anchors cortisol, flattens glucose swings, and stops the crash cycle that drives cravings, fog, and afternoon slumps. You’ll get simple templates for a quick shake or a 5‑minute plate—and why a BIOMEnd® + fiber shake is a strong option if you’re not hungry in the morning.

What we cover:

• Why skipping/mistiming breakfast creates invisible energy debt

• What not to eat first (oats/fruit/toast-only) and why it backfires

• The protein–fiber anchor (GLP‑1/PYY up, ghrelin down, steadier dopamine)

• Eat before caffeine to protect CAR, mood, and glycemic control

• Minimum‑viable templates: shake and 5‑minute plates you’ll actually use

• Where BIOMEnd® fits when rebuilding gut–liver signals in the morning

🎯 Take the Drift Quiz: https://www.themetaboliccompass.com/quiz

➡️ Next: Episode 019 — When the Alarm Won’t Turn Off—Histamine Intolerance & The Metabolic Compass

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