Hey, Coach Chris here at the Critical Bench Compound with my good friend Dr. Annette Bosworth—“Dr. Boz.” We’re back for Workout #2 in our metabolic series, this time focusing on lower body moves and what happens to your blood sugar (via CGM) when your biggest muscles go to work.

We’re both wearing Dexcom G7 continuous glucose monitors, and before we start, we hold up our numbers to camera—mine trending up post-Part 1, hers steady in triple digits but lower overall. As Dr. Boz likes to remind us, glucose fluctuates constantly, and a CGM samples about every five minutes (with micro-swings in between). Translation: you’ll see some natural “wiggles” as your body mobilizes fuel.

“Your blood sugar is constantly moving… it will do this tipsy-turvy thing. That’s your body releasing stored glucose for energy.” — Dr. Boz

Why This Matters

Most of us massively underestimate how much control we have over metabolic health. Exercise—especially compound lower-body work—demands a lot of energy and signals your body to dump stored glycogen (sugar) into the bloodstream. Seeing that on a CGM can feel surprising, but it’s normal and healthy.

“Should I stop working out if my glucose goes up?”

No! That’s the point. Keep training. — Dr. Boz

Fuel, Fasting & CGMs — A Quick Primer

  • CGM basics: Prescription-grade devices (like Dexcom G7) are more accurate and can be calibrated. Some OTC versions are cheaper but less precise.
  • Access & cost: With a script, many folks pay ~$150/month for a pack of three 10-day sensors (pricing varies by coupons and pharmacy programs). Insurance may cover for diagnosed metabolic issues (coverage is inconsistent).
  • Shared learning: You’ll learn fastest in the first 10 days—how meals, sleep, stress, and workouts move your numbers. Many people simply stop eating the foods that spike them once they see it in real time.

“How long should I wear a CGM? Until you trust yourself.” — Dr. Boz

The Workout Circuit (Lower Body Focus)
Two fast rounds, minimal rest, 10 reps each:

  1. Goblet Squats
  2. Trap Bar Deadlifts
  3. Alternating Front Lunges -or- Reverse Lunges

Heart rates climbed quickly—150s to 170s—with legs “heavy” and breathing primal. That no-rest factor is a metabolic accelerator.

“This is not a rest. It doesn’t count if it’s under 30 seconds.” — Coach Chris 😅

Real-Time Glucose Insights (Legs vs. Upper Body)

  • During Part 1 (upper body): Chris’ glucose rose modestly; Dr. Boz (fasted, deep in ketosis) saw minimal movement.
  • During Part 2 (legs): With bigger muscles on deck, we both saw a more pronounced rise, even ~10 minutes after finishing.
    • Example checkpoints during/after Part 2:
      • Chris: drifting down to ~120s post-effort, then jumping to ~136 as legs mobilized more sugar.
      • Dr. Boz: hovered ~104–126, with a smaller rise overall (coming in with ketones and less total muscle mass).

Key point: A post-workout bump—especially after leg training—often reflects glycogen mobilization, not “too much food.” If you’re under 140 mg/dL after normal meals and trending back down on schedule, you’re generally in a good lane.

How to Read Your Numbers (General Targets)
(For informational/educational purposes; not medical advice.)

  • Fasting (before breakfast, lunch, dinner): ideally 70s–80s, double digits is the goal.
  • 30 min after eating: should not exceed ~140 mg/dL on healthy portions/foods.
  • 1 hour: <130 mg/dL
  • 90 minutes: ~110 mg/dL
  • 2 hours: back near your starting double digit baseline.

If your morning fasting is drifting toward triple digits consistently, that’s a metabolic red flag worth addressing with lifestyle changes and your clinician.

The Protein Shake Surprise (Why Timing & Texture Matter)

Dr. Boz shared data from athletes showing that powdered macronutrients digest faster, driving higher insulin responses—especially powdered carbs, but powdered protein can also spike insulin more than you’d expect compared to whole-food protein.

Practical play:

  • Prioritize whole-food protein at breakfast.
  • Save protein shakes for post-workout (when your muscles are primed).
  • If using creatine, it’s a keeper—pair it with meals/whole foods if you’re insulin resistant.

Real-World Swaps (Because Life Happens)

When you’re on the go:

  • Egg bites over pastries;
  • Wendy’s chili or a bun-less sandwich over donuts/bagels;
  • If you must snack, know your personal trigger foods (e.g., some fruits like cotton-candy grapes can send people sky-high). CGM helps you learn your truth fast.

“By day 3 or 4, most people stop eating the spike foods—because the data is right there.” — Dr. Boz

The Big Takeaway

  • Leg training = bigger glucose mobilization. That’s normal and metabolically beneficial.
  • Use a CGM to learn your patterns: meals, workouts, stress, and sleep all leave a signature.
  • Whole-food breakfasts beat powdered shakes for steady mornings; shakes fit better after training.
  • Keep your post-meal curve below ~140 and return to baseline by 2 hours whenever possible.

Final Thoughts & What’s Next

We’ll keep layering short, efficient workouts with live CGM/ketone data so you can see metabolism in action. Part 3 is up next—more legs, more learning, and more practical tweaks you can apply immediately.