At Signos, we value and integrate scientific research, credentialed expert advice and guidance, data logged and shared by our members, and the occasional anecdotal experiments conducted by experienced staff on the Signos platform into our content. We cite and link to primary sources of peer-reviewed studies and scientific literature reviews preferentially, quote or paraphrase credentialed experts, and only employ highly experienced health and science writers to dive deep into topics that guide you to make informed decisions about your health and wellness.
The Signos team is committed to sharing helpful, actionable, insightful health advice that’s backed by scientific research, supported by expert reviews, and vetted by experienced health editors. Our content and editorial review team include credentialed experts, from medical doctors to registered dietitians to registered nurses. Our mission is to publish information that educates, explores research and data through the lens of action-oriented health tips, deep dives into health topics, and provides usable and practical ways you can integrate healthy behavior change into your routine.
Excess glucose and insulin don’t help with weight loss, weight maintenance, or overall balanced health. Chronic excess insulin may lead to weight gain, metabolic disorders, and disease. Eat whole, minimally processed foods to keep glucose and insulin low, and avoid ingredients that are not easily recognizable.
Carbs: Carbohydrates are any of a large group of sugars, starches, cellulose, and gums. Your body uses carbohydrates by converting them to glucose, a simple sugar, for fuel.
Fats: Fats are nutrients that give you energy and help promote balanced glucose. Fats help in the absorption of Vitamin A, D, E, and K.
Protein: Proteins are large molecules consisting of one or more chains of amino acids. Amino acids comprise the second-largest (water being first) component of human muscle, cells and tissue, and are essential to proper function.
Artificial sweeteners: Avoid unless as a direct substitute for full-sugar alternatives like regular soda.
Natural sweeteners: (mainly derived from plant and animal sources)
Whole food-based and other sweeteners: Use sparingly. Even though whole-food-based, these are still simple carbs (void of fiber) that can spike glucose; examples include:
Cheese pretty much makes everything taste better. Melted, added as a salad topping, shredded on top of tacos, or crumbled over pasta, cheese has a way of making meals more enjoyable. But is it good for your health?
The keto diet is often used for weight loss and blood sugar control. If you want to track how the keto diet impacts your blood glucose levels, a CGM device can help.
Signos encourages exercise in the form of structured workouts that include a balanced approach to fitness (some cardio, more weight training and/or bodyweight resistance training, some mobility and flexibility, and stress-reducing movements such as yoga, dance, or pilates).
We strongly encourage more frequent bouts of movement spread throughout the day, particularly after eating meals. Signos members are encouraged to experiment with various exercise intensities, forms, and timing to observe how physical activity impacts their glucose levels, weight, and how they feel.
Recommendation to bring down glucose spike more quickly: 10–15 minutes of moderate-intensity to high-intensity exercise (as tolerated and per fitness level). Activities can include brisk walking, jumping rope, plyometric-type short bursts of intense movements, heavy weight lifting, jogging, high-intensity interval training, swimming, rowing, kettlebell swings, moving quickly through a bodyweight circuit, climbing stairs, etc.
Exercise is encouraged as a way to burn fat, build muscle, support health, and improve longevity. It is not a “punishment” for cheat meals, high-glucose meals, or binges. Eating “less healthy” foods should not be viewed as a reward for working out. Exercise enhances a glucose-stabilizing lifestyle and can be used as a tool that optimizes health.
Can you really lose weight by walking? Yes. A nutritious diet and brisk walking routine can lead to successful weight loss.
Your blood sugar might be high during or after exercise. Leann Poston, M.D., explains why glucose spikes during or after a workout typically aren’t a bad thing.
To achieve optimal health, it’s essential to dial in all aspects of health and well-being, including:
Limit CCAS: Caffeine, Cigarettes, Alcohol, and Sugar
Four essential principles that guide Signos weight loss:
It is normal to experience the occasional headache, belly bloat, or bad night of sleep. But more frequent or even daily occurrences could be signaling metabolic imbalance. Learn what to look for, and tips to restore balance.
A balanced diet and managing stress are key to staying healthy, but did you know body weight can also influence your immune response?
A journey to better health and sustainable weight loss with Signos teaches members to value:
Experimentation: Signos can provide general principles for healthy living, but it’s essential for each person to find what works for them individually.
Overcoming obstacles: We seek and address mental, physical, emotional, and environmental obstacles that impair our ability to live our healthy intentions each day. The behavior changes that lead to weight loss and maintaining that weight loss require a process of:
Adapting to change: Members’ responses to foods can vary on different days, depending on the circumstances. We train members to become nimble and consider their glucose data in context: Did you get poor sleep the night before? Is a work deadline causing extra stress? Did you spike so high that a 10-minute brisk walk wasn’t enough to lower the spike relatively quickly? Our in-app prompts show members how to adapt.
Prioritizing research and data: We highlight researched support for Signos principles wherever possible with primary sources (example: peer-reviewed journals), as well as references to other credible and authoritative leaders in the weight loss, health, and wellness spaces. Anecdotally, Signos staff share what worked for them from their own self-experimentation and weight loss experiences.
We are committed to amplifying a variety of identities, viewpoints, and research in the health and wellness and health-tech spaces to ensure that our culture and content reflect the diversity of thought, circumstances, and perspectives found in the world today.
While our philosophies include general recommendations on stable glucose management as well as nutrition, exercise, and wellness practices that can be applied by most to achieve optimal health and a sustained healthy weight, we do not believe in a one-size-fits-all approach to wellness and longevity. We encourage people of all genders, identities, ethnicities, weights, fitness levels, and ages to engage with our content, and consider trying the Signos platform.
We are dedicated to growing and fostering an inclusive community, and we seek out people and members who bring unique personal experiences, scientific curiosity, and a desire to embrace diversity and inclusion.