Think your metabolism is broken—or that skipping meals will speed it up? Think again. In this article, we debunk five of the most common metabolism myths and reveal what actually supports a healthy, efficient metabolism. From meal timing to muscle mass, discover the real truth behind the buzz.
Clean eating and balanced nutrition are often used interchangeably—but they’re not the same. While both aim to support a healthier lifestyle, their approaches (and outcomes) can be very different. In this post, we break down the key differences, common misconceptions, and how to choose a more sustainable path to eating well.
Confused about which oils are healthy—or which ones to avoid? We break down the truth about cooking oils, from heart-healthy MUFAs to misunderstood seed oils. Learn which oils to use for different cooking methods and how to make smart, evidence-based choices in your kitchen.
Looking to support your GLP-1 journey with meals that are satisfying, gentle on digestion, and packed with plant-based nutrition? This 7-day meal plan from Compass Nutrition features simple, high-fiber recipes designed to steady blood sugar, curb cravings, and help you feel your best—without overcomplicating your routine. From creamy overnight oats to protein-packed quinoa bowls, this guide makes plant-powered eating both delicious and easy.
Minerals like calcium, magnesium, and iron are essential to everyday health—but most of us don’t get enough. This guide breaks down the daily requirements, benefits, and top food sources for each major mineral so you can eat smart and feel your best.
Cortisol is often called the stress hormone, but it does much more than react to pressure. This hormone influences energy, sleep, inflammation, and even heart health. Learn how it works and simple ways to keep your cortisol levels in check.
Discover effective, natural strategies to help ease nausea using gentle foods, hydration, and mindful eating habits.
Our bones do more than just hold us up—they support every movement, protect vital organs, and store essential minerals. As we age, bone strength declines, but the good news is that it’s never too late to take action. This guide shares how to care for your bones from the inside out with nutrition, exercise, and lifestyle tips.
Not all supplements are created equal. Learn how to read labels, spot red flags 🚫, and choose products that truly support your health 💪.
Managing IBD or Crohn’s disease? The right foods can help you feel better—whether you’re in a flare-up or enjoying remission. This guide breaks down what to eat, what to avoid, and how to support your gut with practical, dietitian-backed tips.
Looking for a clean way to stay hydrated this summer? Ditch the sugary sports drinks and try these 4 natural electrolyte drink recipes using real fruit, sea salt, and simple ingredients. From citrus blends to refreshing watermelon mint, these DIY options help replenish minerals lost through sweat—perfect for workouts, outdoor heat, or GLP-1 support.
Looking for fresh, feel-good meals this summer? These light and seasonal recipes are perfect for warmer days—packed with hydration, protein, and flavor without the heaviness. Whether you're on GLP-1s or just eating lighter, these dishes help you stay energized and satisfied all summer long.
Struggling with heartburn, regurgitation, or acid reflux after meals? You might be dealing with GERD—Gastroesophageal Reflux Disease. In this post, we explore how targeted nutrition and simple lifestyle shifts can help reduce symptoms naturally. Learn about common triggers, foods that soothe the digestive system, and GERD-friendly recipes you can start using today.
Looking for a simple way to stay nourished while using Ozempic®, Wegovy®, or Mounjaro®? A protein shake might be your secret weapon. In this post, we share a dietitian-approved formula for building GLP-1 friendly shakes that support fullness, muscle retention, and better results—without the guesswork.
Can’t fall asleep—or stay asleep? Your diet, habits, and internal inflammation may be playing a role. In this blog, Adiana Castro, RDN, breaks down what works and how Compass Nutrition can help.
What you eat can directly influence how you feel. In this blog, Adiana Castro MS, RDN, CDN, LDN, CLT explores how nutrition can support better mental health, including the latest strategies for reducing symptoms of depression and anxiety—plus how food sensitivity testing like MRT may help uncover hidden triggers.
Migraines can be overwhelming—but nutrition may offer real relief. In this post, Adiana Castro, MS, RDN, CDN, LDN, CLT explores common food triggers, lifestyle habits, and supplement strategies that may help reduce migraine frequency and intensity—naturally.
GLP-1 medications like Ozempic®, Wegovy®, and Mounjaro® are changing the landscape of weight management. In this blog, Adiana Castro MS, RDN, CDN, LDN, CLT explains how they work, their impact on appetite and digestion, and why nutrition still plays a vital role in achieving sustainable results.
Constipation can disrupt your daily routine and leave you feeling uncomfortable—but relief may be as simple as changing what’s on your plate. In this post, dietitian Adiana Castro shares four effective, evidence-based dietary strategies to help support regularity naturally.
Struggling with frequent diarrhea, urgent bathroom trips, or digestive distress? You're not alone—and diet may be the key to relief. In this article, Compass Nutrition’s Adiana Castro, MS, RDN, CDN, LDN, CLT explores the top causes of chronic diarrhea and how food sensitivity testing and targeted nutrition support can help you feel better, faster.
