pilot wrapped
erin’s
Erin —
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: 1500- 1700kcal ⏭️ Week 6: 1500-1700 kcal
💡Held steady — your energy, performance, and hunger signals stayed consistent.
🍚 carbs
Week 1: ~155g ⏭️ Week 6: 150–170g
💡Tighter range to stabilize energy across work/training days, especially mid-afternoon.
🍗 protein
Week 1: ~125g ⏭️ Week 6: 112–134g
💡Refined slightly to support heavy lifting and better satiety throughout the day.
🥑 fats
Week 1: ~55g ⏭️ Week 6: 50–67g
💡Increased upper range to reflect some breakfast swaps and optimize hormonal health.
💡You came in with clear goals around fat loss and muscle tone — but didn’t want to feel drained or deprived. A macro-balanced, dairy-free plan with consistent protein and creative snacks helped you stay energized, satisfied, and focused during workouts. Your structured eating routine and mid-afternoon snack wins supported fat loss without fatigue.
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
CRP (.44 mg/mL)
Excellent inflammatory marker, reflects strong recovery and low systemic stress.
Fasting C peptide (1.38)
Solid glucose regulation and metabolic flexibility — protein-forward meals are working.
Vitamin D ( 46.8 ng/mL)
Optimal for mood, muscle function, and immune resilience
Ferritin ( 77.8 ng/mL)
Strong iron status — key for endurance and oxygen delivery.
⚠️ keep in mind
Estradiol (24)
On the lower end; worth monitoring over time, especially if mood or sleep shifts.
Total Cholesterol (196)
On the high end of the range — we recommend consulting your PCP for potential preventative care options.
cadence wins
Afternoon snack strategy
Swapping pretzels for protein-forward bites (edamame, yogurt, rice cakes + turkey) helped curb cravings and stabilize mood.
Lifting performance
Big wins in the gym — especially on heavy squat days — when post-lift meals included oats, protein, and nut butters
Meal timing consistency
Early wakeups and long days didn’t disrupt progress — you built a flow that worked for your lifestyle.
Dining out confidence
You pre-planned macros, balanced meals at restaurants, and avoided all-or-nothing thinking.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Pre/post-lift fueling with carbs + protein
Afternoon snack around 3:00 PM with fiber and protein
Evening yogurt or fruit snack to close your day calmly
EXPLORE FURTHER:
Creatine monohydrate (if lifting volume increases)
Lower-fat breakfasts like tofu scrambles, smoothie bowls with oats
More walking/stretching on rest days to support recovery and stress relief
