The Metabolic Compass™ Podcast
The Metabolic Compass™ Podcast helps you decode your body’s signals and recalibrate your biology using a proven 4-direction framework—Nurture, Energize, Strengthen, and Withdraw. Rooted in cutting-edge science and real-life application, each episode guides you toward lasting health, resilience, and purpose.
The Metabolic Compass™ Podcast
Episode 030 — The Sleep Reset Blueprint (Even If You’ve Tried Everything)
If you’re still wired at night or waking at 3AM, you don’t need more hacks—you need alignment.
This episode reframes sleep as a signal cascade, not a behavior. We cover circadian and ultradian rhythms, the brain’s glymphatic “night crew,” evening mistakes that backfire (even “healthy” ones), morning anchors (sunlight, movement, breakfast, caffeine delay), wind-down rituals your nervous system learns to trust, and what to do when sleep still won’t come (NSDR/Yoga Nidra).
You’ll learn
Sleep as a byproduct of system safety and timing
- SCN, ultradian cycles, and glymphatic clearance
- Evening pitfalls (late HIIT, heavy protein, bright light, blood-sugar dips)
- Morning anchors: sunlight, movement, protein, hydrate, caffeine delay
- Wind-down window: breath, body scan, temp drop, ritual > rescue
- When sleep won’t come: NSDR to lower arousal without forcing sleep
🎯 Take the Drift Quiz: https://www.themetaboliccompass.com/quiz
➡️ Next: Episode 031 — Rewiring a Burned-Out Nervous System