pilot wrapped
christina’s
Christina —
That’s a wrap! Thank you so much for being a dedicated Cadence participant. We’ve put together an overview of how you ⚡️fueled , 💪 trained, and 🏆 leveled up over the past six weeks. Take a look at your progress!
gameplan evolution
🍽️ calorie shift
Week 1: 2100-2300cal ⏭️ Week 6: 2300-2500 kcal
💡Over the weeks, we boosted your calories to support higher mileage weeks and better portioning to keep you fueled.
🍚 carbs
Week 1: 263-288g ⏭️ Week 6: 288-313g
💡Carbs ramped up to prep for marathon training and prevent fatigue
🍗 protein
Week 1: 105-115g ⏭️ Week 6: 115-125g
💡Increased protein to support recovery and satiety after long runs
🥑 fats
Week 1: 70-77g ⏭️ Week 6: 77-84g
💡Slight increase to support hormonal balance + flavor balance
💡Your early feedback flagged lightheadedness on long runs and inconsistent energy across work/training days. Boosting calories and carbs — especially with targeted pre- and post-run options — helped smooth energy dips and improve recovery.
insights
biomarker
Your results reveal a strong and stable foundation — with a few standout areas that validate the work you’ve been doing*
*💡Important note on your biomarkers:
This report is not a medical diagnosis and isn’t intended to treat or replace any form of standard care. We strongly recommend sharing your full results with your primary care provider, especially if any biomarkers fall outside the typical range. They can help you make sense of the data in the context of your broader health history.
⭐️ optimized areas
Cholesterol Profile (Total = 114 mg/dL, APOB = 52)
Very healthy cardiovascular panel, suggesting excellent fat metabolism and minimal arterial inflammation.
Ferritin (54.2 ng/mL)
Solid iron stores — especially key for female endurance athletes
Fasting C-peptide (1.58)
In normal range — confirms stable blood sugar regulation.
⚠️ keep in mind
DHEA-S (458.8 µg/dL)
Elevated — This can be indicative of something bigger, especially if energy levels feel low. We’d recommend consulting your primary physician.
Vitamin D (43.6 ng/mL)
Range is a bit below normal (optimal is >50ng/ml) for bone strength, immune resilience, and mood balance. Consider upping Vitamin D supplementation, though confirm with your provider.
Hormones (Progesterone = 14.2, Estradiol = 54.8)
Appeared mid-luteal at the time of testing — well-timed for performance training. Keep tracking patterns if menstrual symptoms shift over time.
🧪 Maintaining your omega-3s, electrolytes during long runs, and magnesium before bed will all support hormonal resilience and sleep as mileage builds.
cadence wins
Improved recovery
You noticed reduced post-run soreness and better energy — especially with tart cherry juice and post-workout smoothies.
Fueling for workouts
Pre-run snacks like toast with banana or yogurt with granola helped prevent mid-run fatigue.
Workweek adjustments
You stayed honest about office snack gaps, and adjusted with portable meals like Springbone bowls or pita + hummus.
Confidence with carbs
From taco bowls to Korean dinners to race-fueling pancakes — you embraced carbs as performance fuel.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Magnesium
Continue to incorporate evening magnesium for recovery and sleep
Pre-run carbs
Pre-run carb loading the night before long runs
Post-run meals
Structured post-run meals within 60 minutes (protein + carbs)
EXPLORE FURTHER:
Consider creatine
Creatine could be a helpful addition as training intensity increases — especially for strength gains and recovery.
Fiber-rich carbs
Building in fiber-rich carbs on non-run days to boost gut regularity and fullness
Hydration tracking
Tracking hydration a little more closely around double-digit runs (LMNT seemed to help!)
in summary…
Christina, your approach to this pilot was intentional, honest, and high impact. You tuned in to your energy signals, leaned into nourishing options that fit your life (whether at the office or after Osamil dinners), and steadily built toward your marathon goals.
You’re leaving this pilot with stronger habits, better recovery, and a performance nutrition foundation that will carry you through the finish line — and beyond.
💛 As always, let’s get it,
— Your Cadence Coaches