Coach Leigh Watts LLC

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.

12/29/2025

New January Series: StrongHer Metabolism

Starting in January, I’m doing something new — I’ll be wearing a continuous glucose monitor (CGM) and sharing what I learn along the way.

As a coach who works with women over 40, I see how often energy crashes, cravings, stubborn fat, poor recovery, and brain fog are brushed off as “just part of aging.” But many of these things are closely tied to blood sugar balance.

So this month is a personal experiment.

Here’s what I’ll be sharing throughout January:
• How different foods affect my energy and hunger
• What strength training does for blood sugar stability
• The impact of sleep, stress, and daily movement
• Simple habits that support long-term metabolic health

This is not medical advice — just real-life observations, education, and insights from a coach who believes in testing things on herself first before sharing them with clients.

My hope is that this series helps you:
✔️ Better understand your body
✔️ Make more informed food and training choices
✔️ Feel empowered about your long-term health

If you’re curious about how your daily habits impact your metabolism, follow along this January.
This is going to be an eye-opening month.

Coach Leigh Watts
StrongHer for Life

12/26/2025

As this year comes to a close, I’ve been reflecting on one question:

What does it really mean to age well?

It’s not about shrinking your body.
It’s about building strength that lets you live fully — now and decades from now.

This year reminded me that women over 40 don’t need extremes…
We need intentional strength.

If longevity matters to you, stay connected - I have lots in store for 2026!!!

12/25/2025

12/24/2025

COLLAGEN + TURMERIC: SUPPORTING JOINTS, RECOVERY & LONGEVITY

As we wrap up the December Supplement Series, I want to highlight two supplements that work beautifully together — especially for women who want to stay strong, active, and moving well as they age:

Collagen + Turmeric

These aren’t “quick fixes.”
They’re about supporting your body long-term so it can keep up with the life you want to live.

COLLAGEN: BUILDING STRONG CONNECTIVE TISSUE

Collagen is the most abundant protein in your body and is a key building block for:

• Tendons
• Ligaments
• Joints
• Skin, hair, and nails

As we age, natural collagen production declines, which can show up as joint stiffness, slower recovery, and nagging aches — especially if you’re strength training or staying active.

Adding collagen can help support the tissues that allow your muscles to do their job.

Think of collagen as support for the structure around the muscle.

TURMERIC: MANAGING INFLAMMATION & RECOVERY

Turmeric (specifically its active compound, curcumin) is well known for its anti-inflammatory properties.

It can help:
• Reduce joint stiffness
• Support recovery from workouts
• Manage inflammation
• Improve overall comfort and mobility

For women who train, walk, run, or simply want to move without pain, turmeric can be a powerful tool.

WHY THEY WORK WELL TOGETHER

Collagen supports the structure.
Turmeric helps manage inflammation.

Together, they support:
• Joint comfort
• Movement quality
• Recovery
• Long-term mobility

This combination is especially helpful for women who want to stay active without feeling beat up.

MY TAKE

Aging well isn’t about avoiding movement — it’s about supporting your body so you can keep moving.

Collagen and turmeric help you train, recover, and live with less stiffness and more confidence — now and in the years ahead.

12/23/2025

B-COMPLEX: THE ENERGY SUPPORT WOMEN OFTEN OVERLOOK

If you’ve ever felt tired, mentally drained, or like your energy just isn’t what it used to be — this one’s for you.

Let’s talk about B-complex vitamins and why they matter so much for women, especially as we age.

What Are B Vitamins and Why Do They Matter?

B-complex vitamins include a group of essential nutrients that support how your body creates energy and manages stress.

They play a role in:
• Energy production
• Brain and nervous system function
• Red blood cell formation
• Hormone and stress regulation
• Metabolism of carbohydrates, fats, and protein

In simple terms — B vitamins help your body turn food into usable energy.

Why Women Often Need Extra Support

As women move through perimenopause and menopause, many notice:
• Lower energy
• Increased stress
• Brain fog
• Mood changes

B-complex vitamins help support the nervous system and stress response — which can be especially helpful during this season of life.

They’re also important for women who:
• Strength train regularly
• Are under chronic stress
• Don’t eat a wide variety of foods
• Have digestive issues that affect absorption

B Vitamins & Brain Health

B vitamins play a role in cognitive health, memory, and mental clarity.

Supporting your nervous system isn’t just about feeling calm — it’s about keeping your mind sharp and resilient as you age.

Food First — Supplements Can Help

Many B vitamins are found in foods like:
• Lean meats
• Eggs
• Whole grains
• Leafy greens
• Legumes

But due to stress, absorption issues, or dietary patterns, some women benefit from a high-quality B-complex supplement to fill in the gaps.

My Take

B-complex vitamins aren’t stimulants — they don’t give you fake energy.
They support your body’s ability to create energy naturally.

If you want steadier energy, better focus, and more resilience to stress, B-complex is a great foundational supplement to consider.

12/22/2025

FINAL WEEK OF THE DECEMBER SUPPLEMENT SERIES: WHAT’S COMING NEXT

We’ve covered a LOT of ground this month — from muscle and bone health, to gut support, immunity, and daily nutrition habits that help women age strong.

As we head into the final week of the December Supplement Series, we’re wrapping things up with three supplements that support energy, recovery, and long-term joint health— especially important as we move into a new year.

B-COMPLEX

B vitamins play a huge role in:
• Energy production
• Brain function
• Stress resilience
• Nervous system support

For women juggling busy lives, workouts, work, family, and stress — B-complex vitamins help support the systems that keep you going.

COLLAGEN

Collagen supports:
• Joints
• Tendons and ligaments
• Skin, hair, and nails
• Recovery from strength training

As we age, natural collagen production declines. Adding support can help keep your body feeling resilient, especially if you’re active and lifting weights.

TURMERIC

Turmeric (curcumin) is well known for its anti-inflammatory benefits.

It can help:
• Reduce joint stiffness
• Support recovery
• Manage inflammation
• Promote overall comfort and mobility

This is a great supplement for women who want to stay active, pain-free, and moving well long-term.

Why These Matter

This final week is all about finishing strong — supporting your body so you feel energized, recovered, and ready to step into the new year with confidence.

Supplements aren’t magic — but when used intentionally, they can support the habits and training you’re already committed to.

12/19/2025

Recap of this week's supplements and the brands I take.

12/18/2025

PROBIOTICS: WHY YOUR GUT HEALTH AFFECTS ALMOST EVERYTHING

When we talk about supplements, probiotics often get lumped into “digestive health.”
But your gut does so much more than digest food.

Your gut influences:
• Immunity
• Inflammation
• Hormone balance
• Nutrient absorption
• Energy levels
• Even mood and mental clarity

That’s why probiotics are such an important part of overall health — especially for women as we age.

What Probiotics Do

Probiotics are beneficial bacteria that help keep your gut microbiome balanced.

A healthy gut helps:
• Improve digestion
• Support immune function
• Reduce inflammation
• Support hormone metabolism
• Enhance absorption of nutrients from food and supplements

If your gut isn’t functioning well, even the best nutrition plan can fall short.

Gut Health, Hormones & Menopause

As hormones shift during perimenopause and menopause, gut health becomes even more important.

A healthy gut helps the body:
• Eliminate excess hormones
• Reduce bloating and discomfort
• Improve regularity
• Support mood stability

This is why many women notice digestion changes as they get older — and why probiotics can be so helpful.

Food First — But Probiotics Can Help

Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are great sources of beneficial bacteria.

But many women still benefit from a high-quality probiotic supplement, especially if they’ve experienced:
• Digestive issues
• Antibiotic use
• Chronic stress
• Inflammation
• Frequent illness

What to Look for in a Probiotic

Not all probiotics are created equal. Look for:
• Multiple strains (not just one)
• Clearly listed CFUs
• Third-party testing
• Proper storage recommendations

Quality matters here — a lot.

My Take

Probiotics help create the foundation that everything else builds on.
When your gut is supported, your body can better use the nutrients you’re giving it — from protein to calcium to vitamin D.

Gut health isn’t trendy.
It’s essential.

Do you currently take a probiotic — or do you get yours mostly from food?

12/17/2025

VITAMIN D + K: BETTER TOGETHER (AND WHY IT MATTERS)

Vitamin D gets a lot of attention — and for good reason.
But what many women don’t realize is that vitamin D works best when it’s paired with vitamin K and supported by other key nutrients.

These vitamins are not meant to work alone.

Why Vitamin D Is So Important

Vitamin D supports:
• Bone health
• Muscle strength
• Immune function
• Mood and mental health
• Inflammation control

Yet many women are deficient — especially during fall and winter, or if you spend limited time in the sun.

Why Vitamin K Matters (And Often Gets Overlooked)

Vitamin K plays a critical role in where calcium goes in your body.

Vitamin K helps:
• Direct calcium into your bones and teeth
• Prevent calcium from depositing in arteries
• Support bone density
• Protect cardiovascular health

Without enough vitamin K, calcium can end up in places you don’t want it.

Why Vitamin D + K Should Be Taken Together

Here’s the simple explanation:

• Vitamin D helps you absorb calcium
• Vitamin K helps put calcium into your bones

Together, they create a powerful synergy that supports stronger bones and better long-term health — especially important for women over 40.

Vitamin D + K Don’t Work Alone

These vitamins work best when supported by other nutrients:

• Calcium — provides the building material for bones
• Magnesium — helps activate vitamin D in the body
• Protein — supports the structure of bone and muscle

This is why I often encourage women to think about supplements as a system, not isolated pills.

My Take

Vitamin D + K is a foundational combination — especially if you’re strength training, focusing on bone health, or navigating perimenopause and menopause.

If you’re already supplementing with calcium or magnesium, adding vitamin D + K helps everything work more effectively together.

Final Thought

Supplements work best when they support each other — just like our bodies do.

Supporting bone health, immunity, and longevity isn’t about one magic pill. It’s about smart, intentional choices that work together.

12/16/2025

FIBER: THE DAILY “SUPPLEMENT” MOST WOMEN ARE MISSING

When we talk about supplements, fiber often gets overlooked — but it might be one of the most important things you can focus on for your health.

Women should aim for at least 25 grams of fiber per day, and most are falling far short of that.

Fiber impacts so much more than digestion. Here’s why it matters — especially for women over 40.

Fiber feeds the good bacteria in your gut, helping support digestion, nutrient absorption, and overall gut balance.

Fiber slows digestion and helps prevent big blood sugar spikes and crashes — which means steadier energy and fewer cravings.

Adequate fiber intake is linked to lower cholesterol levels and better cardiovascular health.

Fiber helps the body eliminate excess hormones, which can be especially helpful during perimenopause and menopause.

Fiber increases satiety, helping you feel fuller longer and making it easier to eat in a way that supports your goals.

How to Get More Fiber from Food

The best place to start is whole foods. Some great fiber-rich options include:

• Vegetables (especially leafy greens, broccoli, Brussels sprouts)
• Berries
• Beans and lentils
• Oats
• Chia seeds and flax seeds
• Whole grains

Aiming for fiber at every meal can help you hit that 25-gram target more consistently.

Even with a solid diet, many women still struggle to hit 25 grams per day — and that’s where a fiber powder can be a helpful tool.

A fiber supplement can:
• Fill in the gaps
• Support digestion
• Be easy to mix into water, smoothies, or coffee

It’s not about replacing food — it’s about supporting your lifestyle.

My Take

Fiber is one of the simplest ways to improve digestion, energy, blood sugar control, and overall health — and yet it’s often the most neglected.

Start paying attention to how much you’re getting.
Your gut (and your future self) will thank you.

Do you know how much fiber you get in a day — or is this something you want to work on?