Podcast
Body Signals, The Glucose Podcast
Hosted by Bill Tancer · EN
Hosted by Signos' Chief Data Scientist and New York Times Best-selling author, Bill Tancer, Body Signals brings you the latest info on health, fitness, and metabolic health as well as interviews with top experts, athletes, and scientists.
13episodes
Episodes
Newest firstAll episodes
Do This First: How Strength Training can Supercharge Your Weight Loss
2w ago00:38:24Tap to summarizeThe fastest way to change your glucose numbers might not be another food rule. It might be muscle. Today, we get practical about strength training and why it’s a foundational lever for metabolic health, weight loss results, and better day-to-day energy.I’m joined by Signos’ clinical lead and scientific advisor, Dr. Grace Shryack, who has a PhD in nutrition and exercise physiology. We start by dismantling the fear that lifting automatically makes you bulky, then define what resistance training actually is: challenging your muscles against a force with progressive overload over time. We even run through common workouts people ask about, from bands and bodyweight to Pilates-style classes, to clarify what truly builds strength.From there, we connect the dots to glucose control. Dr. Shryack explains why muscle acts like a sponge for glucose, how exercise can improve insulin sensitivity, and why muscle glycogen storage matters when you’re trying to reduce spikes on a continuous glucose monitor (CGM). We also zoom out to the bigger picture: mental health, sleep, longevity, and the real-world abilities strength protects as you age.Finally, we address weight management myths and the GLP-1 movement. If the scale rises when you start lifting, we explain what to track instead, why body composition beats BMI, and why preserving lean mass is critical, especially for anyone using GLP-1 medications. Press play for a simple, low-pressure plan to start with bodyweight at home and build from there, then subscribe, share this with a friend who “hates lifting,” and leave a review so more people can find the show.Click Here to pre-order a copy of my new book The Glucose Edge.
Transcribe →The CGM Days of Summer
Jun 3000:33:29Tap to summarizeWe kick off summer by breaking down how heat, sun, and seasonal routines can change glucose in surprising ways. We share practical CGM-focused strategies for hydration, summer foods, barbecues, and outdoor workouts so you can enjoy the season and still learn what your metabolism is doing.I'm joined by my co-host and in-house expert on all things related to nutrition, CGMs and metabolism, registered dietician, Sarah Steele. Some topics we cover: • How heat exposure can raise and at time lower your circulating glucose • Why hydration and specifically electrolytes are key to keeping your glucose in range• How frozen fruit as a practical way to get more color and nutrients • Summer barbecue nutrition strategies• How alcohol can delay spikes and make overeating easier •Summer sports basics including fueling, carrying snacks, and staying ahead on fluids My next book The Glucose Edge is available for pre-order, shipping on December 15, 2026. You can pre-order now on Amazon, Barnes and Noble, or wherever fine books are sold. If you enjoy our show, please like and subscribe to this podcast.
Transcribe →The Impact of Meal Sequencing and Fiber on Your Metabolism - A Special Body Signals Live Rebroadcast
Nov 12, 202400:42:31Tap to summarizeJoin me, Bill Tancer, and our Head of Nutrition, Alyssa Wilson RD, on this special rebroadcast of Body Signals Live as we unravel the concept of oxidative priority and its influence on your body's processing of macronutrients. Learn why starting your meals with fiber-rich vegetables can be a game-changer, and hear about my personal experiments that highlight the power of pairing carbohydrates with protein and fats to minimize glucose spikes. Alyssa and I invite you to experiment with meal sequencing and find your unique metabolic rhythm.
Transcribe →Harnessing the Power of Meal Timing - A Special Body Signals Live Rebroadcast
Oct 15, 202400:43:50Tap to summarizeJoin me for this second in a four-part Body Signals Live series with registered dietician Alyssa Wilson, head of nutrition at Signals. In this episode, we explore how simple changes in your eating schedule can affect insulin sensitivity, metabolism, and sleep quality. Alyssa brings a wealth of knowledge and shares insights on intermittent fasting and time-restricted eating, offering practical strategies for achieving better glucose stability and metabolic flexibility. This episode promises to equip you with the tools to optimize your metabolic health and support your weight management goals effectively.We also answer live questions from our webinar audience. This is an episode that you don't want to miss.
Transcribe →Elevate Your Plate - A Special Body Signals Live Recording
Oct 3, 202400:38:21Tap to summarizeCan you really reshape your meal planning habits to achieve better health and satiety? Alyssa Wilson, our insightful Head of Nutrition, joins me as we guide you through the Signos Nutrition Method in this special rebroadcast of our Body Signals Live Webinar. Whether you’re on a journey to lose weight, maintain your current state, or build muscle, the adaptability of the plate method is your ally. Learn how to seamlessly incorporate colorful, non-starchy vegetables and whole grains into your meals, all while understanding the nuances of your nutritional needs. Alyssa and I also tackle audience questions, offering practical tips for adapting these guidelines to fit your unique lifestyle.Here's a link to the slides we reference during the webinar.
Transcribe →I Ruck Too!! Unlocking Glucose Mysteries with Raven-Symoné
Jun 27, 202400:44:09Tap to summarizeSignos Advisor Raven-Symoné joins us to discuss her journey with Signos.Join us as Raven shares the surprising and insightful revelations she discovered about her body's glucose levels. From the unexpected glucose spikes caused by stress from her performances to exercising with a weighted vest, Raven provides a candid look at how managing metabolic health is crucial in the demanding entertainment industry.Navigating food choices on set can be challenging, but Raven shares her evolution from indulging in sugary snacks to making more mindful, healthier choices. Tune in for an engaging and informative episode filled with practical advice and personal anecdotes that you won't want to miss!
Transcribe →The Hidden Sugar Trap and Travel Tips with Alyssa Wilson
May 23, 202400:27:04Tap to summarizeAlyssa Wilson joins me for a surprising exploration into the world of hidden sugars in your foods. This episode will flip the script on your daily diet, teaching you to detect hidden sugars in the foods you've always considered healthy. From the yogurt in your breakfast bowl to the whole wheat bread in your sandwich, we expose the sugary culprits that could cause those unexpected glucose spikes. You'll come away from this discussion equipped with the knowledge to conquer misleading marketing and make choices that align with your health goals.Recorded live at a corporate event in Arizona, we'll also discuss some of the hidden glucose traps in travel. This is a great episode you don't want to miss!
Transcribe →Can CGMs Tell Us When and Why to Eat? An Interview with Michelle Jospe, Ph.D
Apr 9, 202400:36:18Tap to summarizeEmbark on a journey with us as we explore Dr. Jospe’s pioneering work with glucose data to discover our bodies' cues for when and why to eat. In this episode, we do a deep dive into Glucose Guided Eating (GGE), a concept formerly known as hunger training. With Italian roots in the early 2000s, originally known as Hunger Recognition, then Hunger Training, GGE emerges as a powerful method for honoring our bodies' appetite signals, eventually guiding us towards a more intuitive and healthful way of living.This episode is rich with information that could redefine your relationship with food and empower you to take control of your health.
Transcribe →How CGMs Can Enable You to Eat More Foods. A Conversation with Whitney Stuart, MS RDN CDCES Dietitian & Diabetes Educator
Mar 19, 202400:35:34Tap to summarizeUnlock the secrets of your body's response to food as we sit down with the insightful Whitney Stuart, a registered dietitian who is changing the game by using Continuous Glucose Monitors (CGMs) and Signos in her practice. Prepare to have your perspective on nutrition flipped upside down; we're moving past the era of restrictive diets to a world where adding variety to our plates is the key to balanced blood sugar levels. Through our dynamic conversation, learn how an additive approach to eating can revolutionize your relationship with food, turning every meal into an enjoyable experience without compromising on health. Whitney shares fascinating insights on how CGMs offer a personalized map to our unique dietary responses, revealing the truth behind those mysterious blood sugar spikes and helping us savor foods we love.This episode isn't just about adjusting your diet; it's a journey towards empowerment with data-driven nutrition. We traverse the terrain of intuitive eating, examining how it fares against the lure of hyper-palatable foods, and share strategies for enjoying everything from oatmeal to apples in a way that supports your body's needs. Whitney's expertise shines as we discuss the importance of combining foods for optimal blood sugar balance and how a simple walk can transform your post-meal glucose levels. Tune in for a conversation that's as nourishing for your mind as it is for your body, packed with actionable advice and an infectious passion for a healthier, happier lifestyle.
Transcribe →Metabolic Health in the New Era of Proactive Healthcare with Dr. Sandeep Palakodeti
Feb 19, 202401:03:05Tap to summarizeDiscover the keys to metabolic wellness as Dr. Sandeep Palakodeti joins Dr. William Dixon and me to chart a revolutionary path from the reactive trenches of 'sick care' to the world of proactive wellness. We discuss the role of Continuous Glucose Monitors, sharing how they've become a game-changer, arming patients with real-time insights vital for managing their metabolic health.Also, in this episode, Dr. Palakodeti shares seven pillars of overall wellness that he uses within his own practice at Rebel Health Alliance. We discuss getting lean, building muscle, exercise, and sleep, as well as two topics we've never addressed on Body Signals: the importance of community and living life with a purpose. Be sure not to miss this episode.
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