Body Signals, The Glucose Podcast

Bill Tancer
  • 4.7 (43)
  • Health & Fitness

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.

  1. Jul 14

    Do This First: How Strength Training can Supercharge Your Weight Loss

    The 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.

  2. Jun 30

    The CGM Days of Summer

    We 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.

  3. 11/12/2024

    The Impact of Meal Sequencing and Fiber on Your Metabolism - A Special Body Signals Live Rebroadcast

    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.

  4. 10/15/2024

    Harnessing the Power of Meal Timing - A Special Body Signals Live Rebroadcast

    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.

  5. 10/03/2024

    Elevate Your Plate - A Special Body Signals Live Recording

    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.

  6. 06/27/2024

    I Ruck Too!! Unlocking Glucose Mysteries with Raven-Symoné

    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!

  7. 05/23/2024

    The Hidden Sugar Trap and Travel Tips with Alyssa Wilson

    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 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!

  8. 04/09/2024

    Can CGMs Tell Us When and Why to Eat? An Interview with Michelle Jospe, Ph.D

    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.

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4.7
out of 5
43 Ratings

About

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.

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