Best Brandon Sojka Podcasts (2025)

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Episode 034 — The Compass Approach to Women’s Health, Hormones & Cycles 30:34

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14d ago30:34

30:34

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 (aggressiv…

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Episode 033 — Your Immune System Isn’t Overreacting — It’s Overwhelmed 25:32

17d ago25:32

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If you’ve been told your immune system is “overreacting,” here’s the reframe: it’s overwhelmed and doing its best. In this episode, Brandon explains why immune dysregulation is usually a coordination problem—not a willpower problem—and how miscommunication across the gut–liver axis, mitochondria, circadian rhythm, and nervous system keeps you stuck…

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Episode 032 — Gut vs. Mitochondria: How to Know Where Your Symptoms Are Coming From 27:35

24d ago27:35

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Is it your gut—or your mitochondria? Picking the right starting point can save months of effort. We map gut-driven vs. mito-driven patterns; how butyrate and mitochondrial signaling cross-talk; and how layered drift happens. Then we teach you to triage with patterns (meals vs. exertion, fasting response, stool changes) and a minimalist set of tests…

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Episode 031 — Rewiring a Burned-Out Nervous System: What Actually Works 28:16

26d ago28:16

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Feeling wired but tired, fragile, or checked out? This episode explains nervous system burnout and how to rewire it. We cover the gatekeeper role of the nervous system, real-life signs of burnout, why common advice backfires, how to create a daily rewiring window (predictability, slowness, breath, orientation, HRV awareness), tools that actually he…

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Episode 030 — The Sleep Reset Blueprint (Even If You’ve Tried Everything) 31:11

29d ago31:11

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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 …

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Episode 029 - Why Order Matters More Than Motivation 25:46

1M ago25:46

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Tired of doing “everything right” and still feeling stuck? You’re not broken—you’re out of sequence. In this episode, Brandon explains why order matters more than motivation and how The Metabolic Compass (Nurture → Energize → Strengthen → Withdraw) turns effort into results. We cover the Compass hierarchy, why skipping steps backfires, and how to i…

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Episode 028 - The Withdraw Reset — Clear the Static and Come Back Online 32:59

1M ago32:59

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If you feel flat, fried, and fragile—even while doing everything “right”—your Withdraw domain may be off. This is the quiet shutdown: epigenetic dysfunction, clogged autophagy, and broken cellular communication. In this episode, Brandon maps a **Withdraw Reset** that reduces interference so your systems can hear again. You’ll learn core tools (buty…

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Episode 027 - The Strengthen Reset: Rebuild Repair, Defense, and Resilience 32:52

1M ago32:52

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Feeling slower to heal, more fragile, or less responsive to training—even with ‘normal’ labs? You might be in **Strength Drift**. In this episode, Brandon lays out **The Strengthen Reset**—how to rebuild repair, defense, and resilience systems so your body can adapt again. We cover the three hallmarks that quietly erode strength (telomere attrition…

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Episode 026 - The Energize Reset: How to Restore Fuel, Flexibility, and Focus 34:22

1M ago34:22

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If you feel wired and tired, foggy after meals, and stuck in a crash cycle—this reset is for you. Brandon lays out the **Energize Reset**: restore metabolic flexibility and realign your energy systems by fixing the control panel—not slamming the power button. You’ll learn how mitochondrial readiness, protein quality control (proteostasis), and nutr…

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Episode 025 - How to Rebuild the Nurture Domain—When You’re Fried, Fragile, and on Edge 34:57

1M ago34:57

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Fried. Fragile. On edge. When the Nurture domain drifts, “more hacks” make things worse. In this practical episode, Brandon maps a calm‑first rebuild: stabilize the gut–liver–immune axis, use targeted nutrition (butyrate/BIOMEnd®, zinc carnosine, glutamine, immunoglobulins, EGCG/quercetin), and restore rhythm (morning light, delayed caffeine, HRV/v…

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Episode 024 - The Withdraw Breakdown: Autophagy, Epigenetics, and Cellular Static 33:21

1M ago33:21

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When your biology is overwhelmed, it doesn’t always crash—it clogs. In this episode, Brandon breaks down the **Withdraw** domain: epigenetic alterations, disabled macroautophagy, and altered intercellular communication—why they’re the quiet source of brain fog, flat mood, and ‘clogged’ recovery—and how to restore clarity without overcorrecting. Wha…

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Episode 023 - The Strengthen Breakdown: Repair, Defense, and Why Your Body Gets ‘Stuck’ in Maintenance 30:51

1M ago30:51

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Recovery that takes too long. Injuries that linger. Feeling fragile without a diagnosis. In this episode, Brandon maps the **Strengthen** domain—your body’s repair, defense, and resilience systems—and why they drift when Nurture and Energize are already off. You’ll learn how telomere attrition, cellular senescence, and stem cell exhaustion quietly …

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Episode 022 - The Energize Breakdown: Mitochondria, Protein Stress, and Broken Fuel Signals 26:38

2M ago26:38

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Feeling tired but wired—even when you sleep, eat clean, and try to do everything right? In this episode, Brandon maps the **Energize** domain: how mitochondria, protein stress, and broken fuel signals create fatigue long before labs go “abnormal.” You’ll learn how to rebuild energy by restoring **signal trust**, not just adding more effort. What we…

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Episode 021 - The Nurture Breakdown: Inflammation, Gut Dysfunction, and DNA Damage 27:05

2M ago27:05

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If your gut is off, your immune system overreacts, and you’re inflamed—but your labs still say you’re “fine,” this episode is your map. Brandon breaks down the Nurture domain—the biology of safety—and how gut dysfunction, chronic inflammation, and genomic stress form a loop that quietly pulls your health off course. You’ll learn to spot the early w…

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Episode 020 - Before You Fast, Detox, or Biohack—Do This First 28:05

2M ago28:05

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Going harder isn’t the answer—going in the right order is. In this episode, Brandon explains why fasting, detox protocols, and popular biohacks backfire when stacked on an unstable system, and how to use The Metabolic Compass to build readiness first so those tools finally work. You’ll learn: • The cost of starting in the wrong place (why stress be…

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Episode 019 - When the Alarm Won’t Turn Off—Histamine Intolerance & The Metabolic Compass 25:53

2M ago25:53

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If wine, aged cheese, or leftovers leave you flushed, itchy, stuffy, or sprinting to the bathroom, you’re not just “sensitive.” You’re likely hitting your histamine budget. In this episode, Brandon maps histamine through The Metabolic Compass so you know exactly where to start—and in what order—to quiet the alarm. You’ll learn: • What histamine is …

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Episode 018 - What to Eat First in the Morning to Stop the Crash Cycle 26:21

2M ago26:21

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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 …

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Episode 017 - Why Morning Light May Be the Most Powerful Hormone Reset Tool You’re Ignoring 29:23

2M ago29:23

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Not a supplement. Not a device. Just light. In this episode, Brandon breaks down why morning light is your most powerful—and most overlooked—hormone reset. You’ll learn how a simple daily light cue stabilizes cortisol, sets melatonin’s clock, boosts serotonin, and recalibrates the gut–liver–brain axis. What we cover: • Light as a biological command…

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Episode 016 - Butyrate: The Most Underrated Molecule in Human Health 32:04

2M ago32:04

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Butyrate might be the most underrated molecule in human health. In this episode, Brandon explains how butyrate stabilizes signals across the gut–liver axis, mitochondria, and immune tone—why many people don’t feel much from older forms—and how improved bioavailability changes outcomes. You’ll learn: • What butyrate does (gut barrier, immune calibra…

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Episode 015 - The Only Labs That Actually Matter: And How to Read Them Yourself 36:46

2M ago36:46

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Most people hear “your labs are normal” and still feel awful. In this episode, Brandon shows you how to read labs like a Compass—so you can spot drift early, not just chase diagnoses later. You’ll learn which biomarkers actually matter, what “normal vs. optimal” really means, and how each lab maps to the Compass domains so you can act with clarity.…

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Episode 014 - The 5 Daily Supplements That Actually Make a Difference – No Matter Your Symptoms 33:09

2M ago33:09

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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)…

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Episode 013 - The 10 Rules That Rewire Your Biology: No Matter Where You’re Drifting 33:00

2M ago33:00

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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 protei…

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Episode 012 – Why “Listen to Your Body” Doesn’t Work: Unless You Know What to Listen For 33:50

2M ago33:50

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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 empo…

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Episode 011 – Is It Hormones… Or Is It Cellular Exhaustion? 31:42

2M ago31:42

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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…

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Episode 010 – Burnout, Brain Fog, and Mood Swings: The Drift Behind Your Symptoms 33:27

2M ago33:27

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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 instab…

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Episode 009 – Why Your Supplements Aren’t Working (Yet) 30:00

3M ago30:00

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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 supplem…

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Episode 008 - You're Doing Everything Right: So Why Are You Still Gaining Weight? 38:04

3M ago38:04

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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.” …

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Episode 007 - Redox: The Hidden Switch That Tells Your Cells What to Do Next 34:02

3M ago34:02

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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 he…

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Episode 006 - Mitochondria: More than Just the Powerhouse 29:39

3M ago29:39

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Episode 006 – Mitochondria: More Than Just the Powerhouse Tired, foggy, wired-but-exhausted? You’ve probably been told it’s stress, hormones, or motivation. But what if it’s none of those? What if your mitochondria—your body’s energy regulators—are stuck in defense mode? In this episode, we unpack the real reason so many people feel drained, inflam…

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Episode 005 - Why Gut Health Alone Isn't Enough: The Gut-Liver Axis Explained 32:06

3M ago32:06

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Episode 005 – The Gut–Liver Axis: Where Healing Actually Starts You’ve been told to focus on your gut. But what if the real issue isn’t just digestion—it’s a broken conversation between your gut and your liver? In this episode, we reveal why chronic symptoms like bloating, fatigue, food sensitivities, mood swings, and brain fog often trace back to …

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Episode 004 - Your Biology Asks One Question First: Am I Safe? 31:17

3M ago31:17

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Episode 004 – Your Biology Asks One Question First: Am I Safe? Before your body can heal, digest, or optimize—it needs to feel safe. In this powerful episode, we explore how your gut, liver, and immune system form an internal surveillance network that constantly asks: Am I safe? And if the answer is even subtly “no,” your biology shifts into defens…

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Episode 001 - Why Fatigue Isn't Your Fault 38:32

3M ago38:32

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If you’re exhausted but still can’t sleep… If you’re wired but dragging yourself through the day… If no amount of willpower fixes your brain fog, cravings, or energy crashes—this episode is for you. In the premiere episode of The Metabolic Compass™ Podcast, Brandon Sojka breaks down why fatigue isn’t a flaw—it’s feedback. You’ll learn what it actua…

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Episode 002 – The Compass Model: A New Map for Health 32:39

3M ago32:39

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Most people are handed a to-do list when their health starts to slip: take this supplement, try this diet, fix that lab result. But without context, it’s just noise. In this episode, Brandon Sojka introduces The Metabolic Compass™, a new way to navigate health by direction—not disorder. Instead of chasing symptoms, you’ll learn how to orient your b…

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Episode 003 - The 12 Hallmarks of Aging - And Why They Matter at Any Age 36:05

3M ago36:05

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You’ve probably heard of inflammation, stress, and blood sugar—but what if there’s a deeper biological framework that explains them all? In this episode, Brandon Sojka walks you through the 12 Hallmarks of Aging—the cellular-level shifts that drive fatigue, brain fog, gut issues, inflammation, cravings, and accelerated aging. These aren’t just prob…

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The Metabolic Compass™ Podcast Trailer 1:35

3M ago1:35

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Welcome to The Metabolic Compass™ Podcast—where your biology meets direction. If you’ve ever felt inflamed, exhausted, foggy, or stuck in a body that won’t cooperate—this is your map out. Hosted by Brandon Sojka, this podcast helps you decode your body’s signals and recalibrate your biology using a 4-direction framework: Nurture. Energize. Strength…