Hey there, Coach Chris here—and today, I had the pleasure of working out with my good friend Dr. Annette Bosworth, better known as Dr. Boz. She’s been on our channel and podcast many times, and this time we teamed up for something fun: blending strength training with metabolic health education.

Dr. Boz is not only a practicing physician but also a YouTube powerhouse with nearly a million subscribers, teaching people how to take control of their health. Together, we explored how workouts affect blood sugar, metabolism, and long-term health—while breaking a sweat with a simple but powerful circuit. And yes, we laughed plenty along the way.

“I don’t want to be doing CPR on Dr. Boz on our channel… although, honestly, that video might go viral.” – Coach Chris

Why This Matters

So many people rely entirely on doctors to tell them what’s going on with their health. The truth? We have more control than we realize. Exercise is one of the most powerful tools to influence metabolic health, blood sugar balance, and overall longevity.

Dr. Boz brought along a continuous glucose monitor (CGM) to show in real time how our bodies respond to both food and exercise. This gave us a fascinating “inside look” at what’s happening at the cellular level.

“You don’t need a doctor for this—but you do probably need a couple of lessons.” – Dr. Boz

Fuel Choices: Food, Fasting & Glucose

Before the workout, here’s what we were working with:

  • Chris’s lunch: tuna packet (17g protein), cashews, and… a banana (which Dr. Boz graded a “B–”).
  • Dr. Boz: fasting since Sunday evening—going into her workout deep in ketosis, more than 24 hours without food.

She explained:

  • Protein builds and repairs but doesn’t serve as primary fuel.
  • Glucose is the short-term “quick fuel” most people rely on.
  • Ketones (from fasting or low-carb eating) serve as an incredible alternative fuel, especially for the brain.

“Your body has a lot of storage—it doesn’t need a sugar hit before every workout.” – Dr. Boz

And yes, I had to defend my banana choice: “I needed something or I was going to die!” (Her verdict: still not worth it.)

The Workout Circuit
We kept it simple but effective:

  • 15 Kettlebell Swings (Chris: Russian style, Dr. Boz: American style)
  • 10 Assisted Pull-Ups
  • 20 Push-Ups

We ran two rounds back-to-back with minimal rest. Heart rates spiked quickly—Dr Boz’ shot up past 180, while mine hung around 160. Definitely no shortage of sweat!

“We’re rocking it, man!” – Dr. Boz (between gasps for air)

Real-Time Glucose Insights

Here’s where things got interesting:

  • Chris’s blood sugar jumped from the 80s into the 120s after food + Celsius energy drink.
  • Dr. Boz’s blood sugar started in the 90s (fasted state) and rose slightly with exercise.

But here’s the key point: that rise is GOOD.

Why? Because during intense exercise, your muscles dump stored glycogen (sugar) into the bloodstream for quick energy. That’s not from food—it’s from reserves. This is exactly how you prevent problems like diabetes and insulin resistance long term.

“Should I stop working out if my glucose goes up?” – Common question Dr. Boz hears all the time.
“No! That’s the point. Keep working out.” – Dr. Boz

The Big Takeaway

  • Exercise is medicine. Every time you train, you’re not just building strength—you’re improving how your body handles sugar and fuel.
  • You don’t need to “carb load” for a normal workout. Your muscles already have what they need.
  • Fasted training taps into ketones, an incredibly efficient fuel source that benefits your brain as much as your muscles.

And hey, if you can laugh a little while training with friends? Even better.

Final Thoughts & What’s Next

This session was just the beginning. We turned it into a mini-series where we’ll continue combining short workouts with live glucose and ketone data. You’ll see firsthand how exercise impacts your metabolism in real time.

Stay tuned for Part 2 with Dr. Boz, where we push deeper into metabolic workouts and recovery.