pilot wrapped

eli’s

Eli —

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 - 2300kcal ⏭️ Week 6: 2450-2650 kcal

💡Bumped to match increased training intensity and cumulative workload.

🍚 carbs

Week 1: ~236-258g ⏭️ Week 6: 300-325g

💡Increased to fuel extended cardio and eliminate afternoon energy slumps

🍗 protein

Week 1: 130-140g ⏭️ Week 6: 150-163g

💡Raised to support muscle repair, soreness reduction, and daily activity demands.

🥑 fats

Week 1: 70-76g ⏭️ Week 6: 67-75g

💡Slightly reduced in % to favor carb-dominant fueling while maintaining healthy fat intake

💡Your journey included shifts from strength-focused lifting to tournament play, travel, and recovery challenges. Upping carbs earlier in the day helped blunt energy dips, while added protein ensured muscle preservation even during inconsistent training weeks. Vitamin D, hydration, and gut-friendly boosters (like psyllium) addressed deeper health metrics like cholesterol and recovery.🙌🏼.

insights

biomarker

Your labs reflect a well-fueled, well-recovered training state — with a few key strengths and areas to keep on the radar*

*💡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

Triglycerides (66 mg/dL)

Well within optimal range, indicating balanced blood sugar and lipid metabolism.

HDL Cholesterol (74 mg/dL)

A strong marker for heart health and inflammation resilience.

Triglycerides:HDL Ratio (0.89)

Excellent balance—signals low cardiovascular risk and good insulin sensitivity.

⚠️ keep in mind

Vitamin D (33.2 ng/mL)

hs-CRP (2.7 mg/L)

Below ideal. Supplementation (D3/K2) and sun exposure recommended to strengthen bones and immunity.

Above optimal; suggests moderate inflammation—focus on recovery, sleep quality, omega-3s, and reducing alcohol or processed food intake

🧪 Cadence Tip: A Mediterranean-style diet (plants, legumes, olive oil, fish-free sources of omega-3s) is especially protective for your heart health profile. Consistent sleep and post-training refueling are essential.

cadence wins

Flexible fueling framework

You embraced the spirit of the plan—using timing and macro targets as guides, not rules. This made it easier to adapt across tournaments, travel, and recovery.

Carb strategy breakthrough

Realized the impact of pre-training carbs on focus and performance. Afternoon energy dips improved with better balance.

Supplement stack

Introduced vitamin D, electrolytes, and protein support to help bridge gaps during travel and high-stress weeks.

Recovery literacy

Noticed the connection between poor fueling and increased soreness/fatigue—then pivoted with smoothies, protein snacks, and strategic takeout when needed.

next steps

Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.

KEEP DOING:

Morning fuel

Leaning into oat-based breakfasts, smoothies, and mid-morning snacks to front-load energy

Power up

Using Creatine + Omega-3 + D3 + Magnesium consistently for strength, heart health, and sleep

Fiber

Prioritizing plant-based fiber sources to support cholesterol control (e.g., lentils, flax, psyllium)

EXPLORE FURTHER:

Plant forward

Integrating more plant-forward dinners (like lentil bowls or tofu stir fries) to support lipid health

Added recovery

Scheduling 1 full rest day/week after intense cardio weekends to reduce hs-CRP and injury risk

in summary…

Eli, you leaned into the cadence philosophy with curiosity, self-awareness, and a solid sense of humor. Whether it was mid-tournament snacks, navigating travel meals, or questioning macros—your commitment to learning what fuels you stood out. Your wrap-up reflects someone not just chasing performance—but sustainability, clarity, and long-term health.

💛 As always, let’s get it,

— Your Cadence Coaches