Coach Leigh Watts LLC

Home
United States
Charlotte, NC
Coach Leigh Watts LLC

Specializing in customized personal training and nutrition plans. Providing each client with encouragement, accountability, and knowledge.

Certified Personal Trainer W.I.T.S
Certified Nutrition Coach PN1
Corrective Exercise Specialist NASM
Certified Senior Personal Trainer SFA
200 hr YTT

01/15/2026

Today CGM insight...here's what happens when I eat a meal high in carbs vs low in carbs

01/14/2026

🫧 Today’s CGM Insight

Not all rises in blood sugar are the same.

A rise:
• gradual increase
• stays mostly within range
• returns toward baseline smoothly
• often supports steady energy

A spike:
• sharp, fast increase
• often overshoots the upper range
• followed by a quick drop
• may lead to fatigue or cravings

Spikes are information — influenced by:
• food combinations
• portion size
• protein & fiber
• stress and sleep
• muscle mass

This is why context always matters.

01/13/2026

🫧 Today’s CGM Insight

When we eat — especially carbohydrates — blood sugar is supposed to rise.

That rise means:
• food is being digested
• glucose is entering the bloodstream
• energy is becoming available

A rise after eating is normal and healthy.

What we’re watching with a CGM isn’t whether glucose rises — but:
✔️ how high it goes
✔️ how quickly it rises
✔️ how smoothly it comes back down

Food isn’t the enemy.
The response gives us useful feedback.

01/12/2026

🫧 Today’s CGM Insight

When wearing a CGM, you’ll often hear the term “target range.”
For many non-diabetic adults, this range is commonly set at 70–140 mg/dL.

This doesn’t mean your glucose should sit at one number all day.

It does mean:
✔️ your body has room to rise and fall
✔️ most of the day is spent within a healthy, flexible range
✔️ your system can handle daily stressors like food and exercise

That’s why time in range matters more than chasing “perfect” numbers.

01/09/2026

Update on collagen supplement!

I wanted to share with you guys that I have switched collagen brands. Because of my osteopenia I have switched to the brand below (can purchase on Amazon).

Bone Mineral Boost is formulated with FORTIBONE, clinically studied collagen peptides that support strong bones and have been shown to progressively increase bone mineral density (BMD) among postmenopausal women who have age-related reduction of BMD, with daily intake over a long period of time.

FORTIBONE® collagen peptides have been shown to stimulate the synthesis of collagen bone cells. They are thought to have a "signaling effect" on osteoblasts (cells responsible for bone synthesis) that increases bone mineral density.

01/08/2026

What my glucose looks like overnight and in the morning!

01/07/2026

Today’s CGM Insight

A common question:
What should my glucose be when I wake up?

Many people wearing CGMs notice morning values somewhere in the low-to-mid normal range, even if they didn’t eat overnight.

A small rise before waking is common and expected — that’s the dawn phenomenon at work.

What matters more than the exact number:
✔️ Is it consistent day to day?
✔️ Does it come down after movement or breakfast?
✔️ How do you feel physically and mentally?

If morning glucose is higher than expected, it doesn’t automatically mean something is “wrong.”

Common contributors include:
• poor or short sleep
• high stress the day before
• late or heavy evening meals
• alcohol
• low muscle mass
• hormonal shifts

Your body releases cortisol and other hormones in the early morning to help you wake up — glucose is part of that process.

Context matters more than a single reading.

01/06/2026

🫧 Today’s CGM Insight

Before looking at the dawn phenomenon, lets look at what your glucose should look like overnight?

For many healthy adults, glucose tends to:
• stay relatively stable overnight
• dip slightly during deep sleep
• rise gradually as the body prepares to wake

The key word here is stable — not “perfect.”

A CGM helps you see patterns across the night, not just one moment in time.

When glucose stays elevated overnight, it may suggest:
• the body is under stress
• recovery is incomplete
• insulin sensitivity may be temporarily reduced

This is not a diagnosis — it’s a signal.

A CGM helps you ask better questions:
“What happened yesterday?”
“How was my sleep?”
“How was my training recovery?”
“What did my evening routine look like?”

Data helps guide curiosity — not judgment.

01/05/2026

🫧 Today’s CGM Insight

Sleep and blood sugar are intricately connected, forming a cyclical relationship: in the same way sleep affects blood sugar levels, blood sugar levels also have an impact on sleep. There's lots of research to suggest that people with elevated glucose levels may experience poorer sleep and have less energy as well.

So one of the first things to notice while wearing a CGM is the dawn phenomenon. Its like your body's built-in alarm clock, but instead of waking you up with a gentle chime, it gives your liver a nudge to start producing glucose. This natural process happens between 3 am and 8 am, giving your body the energy it needs to wake up and seize the day.

This week we will dive more into this phenomenon and what optimal glucose numbers should be when waking and what it might mean when they are too high!

01/02/2026

🫧 Today’s CGM Insight

I’m not wearing a CGM to chase “perfect numbers.”

I’m wearing it to learn how my body responds — so I can make better decisions moving forward.

Knowledge creates options.
Options create confidence.
Confidence creates consistency.

1st recording 112mg/dl
Recommended daily range for individuals without diabetes - 70 and 140 mg/dl (more on that later)

01/01/2026

🫧 Today’s CGM Insight

I’m wearing a continuous glucose monitor for one simple reason: AWARENESS.

Most of us have no idea how our blood sugar responds to:
• meals
• snacks
• workouts
• stress
• sleep

A CGM doesn’t judge — it just gives feedback.
And awareness is always the first step toward better energy, better recovery, and better long-term health.

This is about learning, not perfection.

12/30/2025

A quick reminder — I still have a few beta spots available for my Longevity Online Strength Training Program.

This program is for women 40+ who want to stop starting over and start building real, lasting strength.

As a beta member, you’ll get:
12 weeks of a structured strength training designed for longevity
Guidance and coaching from me
A chance to help shape the future of StrongHer for Life

$450 for all 12 weeks (regular price $900)

If you’ve been watching quietly, wondering if this is for you — this might be your sign.

Address

Charlotte, NC

Telephone

+17046545983

Website

http://www.coachleighwatts.com/

Alerts

Be the first to know and let us send you an email when Coach Leigh Watts LLC posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.