If you’ve ever followed a plan perfectly and felt worse, you’re not “too sensitive”—you’re cyclical. Most health advice ignores the female rhythm and the way hormones shape metabolism, stress tolerance, recovery, and sleep across the month. In this episode, Brandon shows how to work with your cycle instead of fighting it: why some trends (aggressive fasting, late-luteal HIIT, constant low-carb) backfire, how each phase changes what your body needs, and how the Compass (Nurture → Energize → Strengthen → Withdraw) makes your plan finally stick.

You’ll learn

Why most plans fail women (male-centric data + 24-hour assumptions)

• The four phases (follicular, ovulation, luteal, menstruation) and what to do in each
• How the Compass domains map to the cycle (Nurture in luteal; Withdraw during menstruation; Energize in follicular/ovulatory; Strengthen as the through-line)
• What happens when rhythm breaks (PMS/PMDD, sleep issues, cycle chaos) and how to restore it
• Practical strategies for training, food, sleep, stress, and supplements by phase
• Simple testing + tracking to personalize without overwhelm

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

🎧 All episodes: https://www.themetaboliccompass.com/podcast

➡️ Next: Episode 035 — Why Kids & Teens Are Drifting Earlier Than Ever