Body Signals, a Signos Podcast

Join 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.

Join 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. 

Can 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. 

Signos 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!

Alyssa 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're exposing the sugary culprits that could be the cause of 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!   

Embark 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.

Unlock the secrets of your body's response to food as we sit down with the insightful Whitney Stewart, a registered dietician 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.

Discover 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. 

Have you ever set a New Year's resolution only to find it forgotten by February? You're not alone, and this episode is here to change that. Alyssa Wilson, a registered dietician and Body Signals co-host, joins me to unpack the complex world of forgotten resolutions. We share our own experiences with goals that have both soared and stumbled, shedding light on the common pitfalls of setting lofty ambitions and the refreshing truth that resolutions need not be confined to the start of the year. We dive into an intriguing study showcasing how modest goals may actually bolster our long-term self-control, contrary to the allure of dramatic promises. Alyssa and I get candid about our own resolutions, focusing on adding veggies and fiber to our plates. We champion the idea of micro shifts in behavior, steering clear of the 'all-or-nothing' mentality that often leads to goal abandonment. We also explore how adding to our diet, rather than merely restricting, can lead to better glucose control and overall well-being. We observe the patterns in our community's eating habits and recommend positive approaches for a balanced diet that can help stave off the weekend indulgence peaks. Listen in as we revisit the Signos app's hunger dial, sharing how it can fine-tune not just your hunger and glucose levels but also potentially improve your sleep quality. Join us for an empowering conversation that promises to leave you with valuable insights and renewed vigor for your health journey any day of the year.

Think you have to abandon your health goals for the sake of holiday enjoyment? Think again! Alyssa Wilson, our resident registered dietitian and metabolic success coach, joins us for an enlightening conversation that promises to take the stress out of your Thanksgiving feast. We debunk the myth of the all-or-nothing mentality and share ways to relish the holiday cheer without derailing your wellness journey. Navigating holiday indulgences can be tricky, but who says it has to be a glucose rollercoaster? Drawing from our personal experiences and data, we shed light on the impact of the festive season on our health and guide you on striking the perfect balance. Alyssa's professional insights, interwoven with our personal anecdotes, will help you manage your blood sugar levels even amidst the mouthwatering holiday temptations. We also discuss the overlooked aspects of holiday indulgence like managing alcohol effects and the importance of hydration. Remember, it's not about deprivation, it's about balance and enjoyment, and we're here to help you strike that! So, tune in and gear up for a healthy, joyful Thanksgiving.

Imagine having the power to manage and even reverse Type 2 Diabetes. That's exactly what we'll learn from our guests, authors Diana Licalzi and Jose Tejero. With their groundbreaking new book, the Type 2 Diabetes Revolution, they shine a light on the intricacies of this disease and how a thoughtful diet and exercise regime can be a game-changer.We delve into the crucial concept of insulin resistance and how our lifestyle choices can trigger it. Learn how excessive calorie consumption, particularly from refined carbohydrates and saturated fats, can lead to undesirable weight gain and eventually, Type 2 diabetes. To help us on this health journey, our guests share delightful insights from their cookbook sprinkled with inspiring photography, promoting a plant-based diet.However, it's not just about what we eat, but how we plan and prepare our meals. Diana and Jose share practical solutions to common hindrances like time constraints and food wastage. Intriguing topics like the effects of processed plant-based proteins on our body and the role of sleep and exercise in maintaining blood glucose levels also find a place in our conversation. So gear up to revolutionize your understanding of Type 2 Diabetes and take control of your health with us.

In this special episode, we're rebroadcasting a webinar that we recorded this summer.  Have you ever wondered why your glucose response differs from your friend's, even when you've both eaten the same meal? If so, you're not alone. Alyssa Wilson, our in-house registered dietitian, joins us today to shed light on the intriguing topic of personalized nutrition. Referencing our team's recent experiments and a thought-provoking study from the Weitzman Institute, we discuss how diverse our glucose responses can be to the same meals. We venture into the impact our lifestyle habits can have on our glucose levels, and the insights might surprise you! With examples from our experiment involving orange juice and exercise, we reveal how seemingly simple activities can reshape our health landscape. Also, ever considered how you eat might affect your glucose levels? We delve into this lesser-known area, sharing some handy tips for creating a more relaxed eating environment that may significantly improve your health. Lastly, join us as we navigate the fascinating world of personalized wellness, where experimentation and change are key. Learn how small, sustainable tweaks in your lifestyle can lead to considerable improvements in your glucose levels and overall health. 

Discover how to harness the power of stress management and dietary choices to regulate your glucose levels in a brand new conversation with nutritionist Karen Kennedy. In this episode, we unpack the intricacies of stress responses and their effect on glucose regulation, and find out how Karen cleverly incorporates healthy choices into social meals, creating an atmosphere of balance and joy. Ever wondered how a simple yoga pose could help manage your glucose levels? Karen shares how just ten minutes in Viparata Karina can reduce stress and regulate blood sugar. Finally, we pull back the curtain on the powerful influences of berberine, apple cider vinegar, and polyphenols on blood sugar levels. This episode is full of fascinating insights and valuable tips, all geared to help manage stress and improve your glucose levels, so don't miss out!

This episode promises to change your perspective and deepen your understanding of type 2 diabetes with insights from Dr. Sunil Koliwad, Chief of Metabolism Endocrinology at UCSF. With co-host Dr. William Dixon, we dissect the optimal glucose numbers for individuals with and without diabetes. We underline the importance of maintaining a stable fasting glucose baseline and the significant role lifestyle changes play in managing this disease. We also explore the side effects of medications like GLP-1 agonists and the significance of sustaining the effects of medication through lasting lifestyle changes. We'll explore the benefits of Continuous Glucose Monitoring (CGM) for non-insulin users and the potential of personalized medicine. Join us as we navigate the complexities of type 2 diabetes, discussing strategies for managing this prevalent disease and the role of tools like Signos in empowering patients, and much more!

Ever wonder how the mysteries of sleep affect our health and wellness? We unravel these secrets in a captivating discussion with Mollie Eastman, the brains behind Sleep as a Skill and host of the Sleep is a Skill podcast. Mollie unveils her personal struggles with insomnia and how she moulded her sleep patterns, transforming her life and leading her start her sleep optimization program.Our conversation explores the fascinating concept of sleep as a skill, shedding light on the impact of sleep deprivation on our overall health. We discuss the disconnect modern lifestyle has created from natural rhythms, leading to a decrease in our natural production of melatonin, and the role of environmental cues such as temperature and lighting on our sleep.Finally, we delve into glucose management, emphasizing the critical role sleep plays, and how our microbiome impacts our blood sugar levels. You'll want to listed till the end to hear Mollie's top five sleep suggestions. 

Imagine discovering that your favorite "healthy" snacks are actually spiking your glucose levels, contributing to skin conditions, aging and even metabolic syndrome. Join us this week as we talk with a physician on the front lines,  Dr. Resham Uttamchandani.  From insights on treating pre-diabetic and type 2 diabetic patients to her own experience wearing Signos Dr. U shares valuable advice on managing glucose levels for a healthier life.

On this episode I'm joined by Dr. Sarah-Nicole Bostan for a discussion about the behavioral, emotional and mental aspects of a good night's sleep. Specifically we discuss: How a good night sleep makes it easier to achieve your goalsIt's not just your time in bed, its about sleep efficiencyEstablishing a helpful circadean rhythm The five main components of CBTi - Cognitive Behavioral Therapy for insomnia  This and much more.

On this episode I'm joined by Dr. William Dixon for a discussion about the latest weight loss drugs on the market.We discuss:     What GLP-1 agonists are and how they work     Using GLP-1s for aesthetic vs. medically necessary reasons     What happens when you stop using them, and     The advantages of using Signos for maintaining healthy lifestyle habits whether you take these medications or not.These and other fascinating insights on this episode of Body Signals

On this episode Alyssa and I interview Sarah Amidon nutrigenomics. We discuss:The basics of DNA, genes, Snips and mutationsHow the environment, and specificially nutrition can cause genes to turn on or express How Sarah analyzes client's history, symptoms and their genetic reports to provide counselingHow the addition of genetic information can provide personalized nutrition advice. This and many more insights….  

On this episode we have Registered Dietician and Signos Metabolic Success Coach Sarah Steele to talk about gut health.  We address topics including:Defining the Microbiome, prebiotics and probioticsThe best way to take care of your gut Sugar and your microbiomeSarah reveals her top four tips (with three bonus tips) on the best way to take care of your gut health. Website that Sarah mentioned during the episode, ProBiotic Advisor. 

On this episode Doctor William Dixon and I discuss a common cause for an emergency room visit, Migrain Headaches. Dr. Dixon will tell us:-       What migraines are-       How they present in the emergency room-       The different types of migraines -       Food and Alcohol triggers-       The connection between migraines and glucose levels, and-       How controlling glucose levels might help w/ migraines. A quick disclaimer: Dr. Dixon's appearance on this show is for educational purposes only. No Doctor Patient relationship is established by Dr. Dixon's participation on Body Signals, if you have questions about your own health, consult with your physician or health care provider. Dr. Dixon's opinions expressed on this show are his own and not those of his employer. 

On this episode Alyssa and I take a deep dive in how you can conduct your own carb tolerance test to determine what carbohydrates work best for your metabolism. Specifically we discuss: ·      Proven methods for testing food combinations and carbohydrates, and isolated carbs·      Factors that affect carb tolerance·      How to adjust your diet based on your test results We also have an added bonus on this episode - Alyssa and I will discuss the new metrics available in the reports tab on Signos:  Average Glucose, Variability, and Fasting Glucose This and many more insights…. 

On this episode, we talk with Dr. Sarah-Nicole Bostan, Signos' Director of Behavioral Change Strategy.  Dr Bostan shares her insights on keeping your weight loss and wellness journey on track during the holidays.  We talk about:The field of health psychology and its role in addressing the psychological component of treatment and performanceThe ABC model of behavorial assessment and how discovering your ABCs can help you build behaviors that will aide in your journeyWhy mindfulness and stress reduction are key during this time of year, andDr. Bostan's top tips for enjoying this holiday season.This is a great episode you don't want to miss!

On this episode, we address:How to use Signos to measure the effects of sleep and stress on your metabolismChanging how you eat, not just what you eat can help you manage your glucoseHow to determine your glucose chrono-typeThis is a great episode you don't want to miss!

On this episode, we address:The importance of balancing micronutrients for blood sugar control and weight lossHow to address a sweet-tooth, including a mini-therapy session for your trulyThe difference between food allergies, sensitivities and tolerancesPlus as an added bonus Alyssa and I will take Jenny through a lightening round of thumbs up/thumbs down on the latest TikTok weight loss trends This is a great episode you don't want to miss!

On this episode we'll be talking about:How Jenny assesses the nutritional and lifestyle needs of her clientsThe challenge of keeping on your weight loss journey while travelingWhy strength training is vitally important to wellness and weight lossTime restricted eating, habit stacking, self kindness and Jenny's own insights from Signos.This episode is filled with valuable tips to further your wellness journey! 

In this episode, Bill interviews Dr. Amy Shah about her book I'm So Eff'ing Tired. Dr. Shah provides valuable insight into how to bring more energy into your life. We talk about:the most important factor in eliminating fatiguewhy process foods make you tiredthe role hormones play in your energy level, andwhy your specific fasting routing varies for men and women We'll also talk about Dr. Shah's experience on Signos!This is a great episode with tons of valuable information.

In this episode, Bill and Estelle interview James Newbury, the fifth fittest man in the world and Australia's fittest man four years running. James will talk about his transition from semi-professional rugby to competing in the World Cross-fit Games, how he overcame a serious mountain biking accident to run an Ironman race five weeks later.  James will also provide detailed insight into his daily diet, his philosophy as a plant-based athlete as well as share some advice for those just starting the fitness journey. This is an episode you don't want to miss! 

Bill, Estelle and Signos staff dietician Alyssa Wilson discuss some of our favorite staff experiments at Signos. Learn about some fascinating glucose hacks and how they work.  In this episode we coverBerberineApple Cider VinegarDim Light During SleepFood TemperatureResistant StarchDon't miss this episode, and if you're a Signos Member, we look forward to seeing the results of your experiments in our private Facebook group! 

Exploring glucose from a female perspective: with co-host Estelle Lampela, in this episode we speak with OB/Gyn Dr. Mary Parman about the role glucose plays in the female reproductive system. The discussion includes topics like:The relationship between PCOS and glucoseWhy hormonal changes can cause changes in glucose levelsPerimenopause and how monitoring glucose using a CGM can aid in weight management and transitioning into "maintenance" health modeThis and much more in this illuminating episode.

In this episode Bill and Dr. Dixon address more AMA questions including:Why does my glucose spike at night and is that detrimental to my weight loss?Why do I experience multiple spikes from a single meal? What's about these new Semiglutide Drugs I've been reading about?Which is worse, high stable glucose or high glucose spikes?  Can pain cause glucose spikes?This and more on this fascinating episode.

On this episode, we take Signos member's questions including:Why do I spike when I have monk fruit, stevia or other sugar substitutes?What is carb cycling and is it good for you?The difference between good and bad glucose spikesWhat's the optimal strategy for glucose levels, spikes and losing weight. This and more on this fascinating episode.

In this episode, Bill takes us behind the scenes on his own weight loss journey to discuss why he decided to add weight lifting into his fitness plan..  Bill will chat with Lift Society co-founders Dave and Dylan about their own fitness story as  well as discussing some great tips on:How to get started in weight lifting What are the important nutritional considerationsMixing cardio and weight lifting exercisesThe biggest misconceptions about lifting weights andHow to start your own strength program. 

In this episode, Nicole and Bill discuss the intersection between CrossFit and nutrition. Nicole will review her holistic approach to helping her clients achieve, fitness, wellness and avoid chronic disease through changes in diet, sleep, stress management and lifestyle choices. 

In this episode Dr. Moday gives us a fascinating tour of  our immune system.  We talk about inflammation as well as discuss some tips as to how you can best support your immunity through better sleep, stress management, and by keeping your blood sugar under control. 

Bill Tancer interviews Dr. Richard Johnson about his new book Nature Wants Us to Be Fat, just released in February 2022.  Dr. Johnson, using fascinating examples in nature and his own research studies  explains how fructose plays a key role in our body's storage of fat. Bill and Doctor Johnson discuss:The basics of sugars and the role they play in weight gainHow fructose can impair our own intuition when it comes to hungerThe importance of leptin and what to do if you've become leptin resistantKey suggestions to maximize the effectiveness of your weight loss journeyThis is a great, informative episode you don't want to miss!

Bill Tancer interviews Robb Wolf,  Bestselling author of The Paleo Solution and Wired to Eat. Robb provides an excellent primer in how we digest food, laying the perfect foundation for how you can use glucose data to find the most efficient path towards good health. Bill and Robb talk about personalized nutrition, the importance of electrolytes, and a seven day test you can take to find the best carb for you. 

Signos staff food experiment alert! Fun with apples and glucose data. With over 20,000 varieties of apples, we didn't test them all BUT we did find very different glycemic responses by apple variety and by individual. Listen in as Hannah and Bill do a deep-dive on apples and the hidden weight loss benefits of doing glycemic food experiments.

Bill interviews Taylor Fazio, Wellness Advisor and registered dietitian for Signos Partner, The Lanby. On this episode, Bill and Taylor unravel the topic of insulin resistance, talk about the multifactorial issues around glucose levels and how sleep, mindfulness and exercise can play an important role in your 2022 wellness plan.

Bill Tancer interviews Dr. Erika Holiday, a licensed clinical and forensic psychologist (and also his wife!). Through Bill's own self described obsession with cookies, Dr. Holiday provides some advice on stopping negative self-talk, practicing mindful eating, as well as replacing maladaptive eating behaviors with activities that will help with weight loss. 

Bill interviews author and hit podcast host Melanie Avalon (Bio-hacking with Melanie Avalon). On this episode, Bill and Melanie  dig into her approach to bio-hacking, intermittent fasting and Melanie's book What, When, Wine.  From cryotherapy to blue-blocking glasses, to losing weight with a glass of wine, this is a fascinating episode you don't want to miss.a

Bill and Jodi discuss the top four quick tips on using Signos in your weight loss journey:Food Selection. Whether you're reverse engineering a spike or testing the impact of a new food, CGMs can be an invaluable resource in finding your sweet spot.Limit Stress: How stress can increase your glucose and how your CGM might give you insight into stressful parts of your dayFiber: Learn the difference between soluble and insoluble fiber and why they're both critical in your weight loss journeySlow and Steady: How making gradual changes are the secret to life-long wellness and weight loss.Hear about these tips and other insights to get the most out of your Signos experience.

Bill and Hannah discuss their experience conducting food experiments to find the most efficient and personalized path for weight loss. In this episode, Hannah reveals six key food experiments you can conduct with Signos to find your glucose "sweet" spot: Eating SlowerApple Cider Vinegar before MealsFood SwapsMeal/Food CombinationsExercise After EatingTime of DayWe also discuss how to conduct meaningful experiments, a topic we also discuss in this article.

Our first official Ask Me Anything with Dr. William Dixon. We'll address questions that our Signos members have submitted like: What are normal glucose levels and how does fasting affect your glucose?How do you use glucose data to lose weight and are all spikes bad?What is insulin resistance and can you explain this to me like I'm five years old?What's the difference between the carb insulin model and calorie counting?Why does my glucose spike during exercise?Answers to these great questions and and many more insights. 

Bill Tancer interviews Nir Eyal, Bestselling author of Hooked and Indistractable. If you've ever struggled with keeping your focus on weight loss and avoiding distractions like unhealthy snacks or over-eating this episode is for you. Nir and Bill discuss the triggers that distract us from losing weight, the power of time-blocking your meals and setting your mindset to achieve your weight loss goals. 

In today's episode we sit down with Michael Mansour, the founder of a fresh-spice food company to discuss how you can add flavor to your food while losing weight in the process. In this episode we discuss barbecue,  the medicinal benefits of spices like cinnamon and turmeric, the difference between coumarin, cumin and curcumin and some great ideas on how you can add some extra flavor to your food. 

With glucose, being forewarned is forearmed, giving you a tactical advantage in how you approach what you eat. Host Bill Tancer chats with Signos Chief Marketing Office Hannah Russin to discuss how individual responses to foods differ, and how monitoring your glucose graph empowers you to "choose your own adventure," when it comes to food and exercise.  

Host Bill Tancer chats with Signos Co-Founder Dr. William Dixon. On this episode, Dr. Dixon discusses experimenting with apple cider vinegar (ACV) to lower post-meal blood sugar, the research behind this curious dressing, and how ACV might work to lower our glycemic response to carbs. Learn how we can test and incorporate vinegars into our diet as a step in our weight loss journey.

Host Bill Tancer chats with Jodi Geigle, nutritionist and Director of Customer Experience at Signos. Uncover the benefits of functional nutrition, the pitfalls of labeling foods good and bad, and learn how taking a  holistic approach can supercharge healthy weight loss. Bonus: Pro tips for snacking between meals in a healthful way. 

Host Bill Tancer Interviews Dr. Suneil Koliwad, Chief of the Division of Endocrinology and Metabolism at UCSF. They explore how monitoring the variation of glucose levels via a CGM is ground-breaking for precision nutrition and is redefining what's possible for weight loss. Dr. Koliwad discusses how exercise affects your glucose, the interaction between carbs, fat and alcohol, and the reason why general food guidelines are flawed. 

Host Bill Tancer Interviews Signos Advisor Dr. Suneil Koliwad, Chief of the Division of Endocrinology and Metabolism at UCSF. Dr. Koliwad explains why anyone can lose weight on diets, but why that weight loss is almost always temporary. Bill and Dr Koliwad discusses what we can learn from the hit NBC Show the Biggest Loser as well as why the quicker someone loses weight, the faster that weight will be regained, reinforcing the idea of making small changes and why slow and steady wins the game against extra pounds.