pilot wrapped
janine’s
Janine —
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: 1600 - 1800cal ⏭️ Week 6: 1700-1900 kcal
💡Increased slightly to match improved consistency and higher training output (especially around half marathon prep)
🍚 carbs
Week 1: 180-202g ⏭️ Week 6: 191-214g
💡Elevated to match endurance demands and support long-run fueling strategy
🍗 protein
Week 1: 100-112g ⏭️ Week 6: 106-119g
💡Boosted to support recovery and improve energy steadiness—especially with late-night practices and tournament days
🥑 fats
Week 1: 53-60g ⏭️ Week 6: 57-63g
💡Adjusted to support hormone health and satiety, with better balance across meals
💡Your biggest breakthroughs came from consistency—from eating all three meals daily to recognizing how pre-run carbs and post-practice recovery meals improved your energy and performance. We fine-tuned hydration and micronutrient support (iron + D3) to close key nutritional gaps flagged by your bloodwork, while building meal variety to keep your plan sustainable. 🙌🏼.
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
Lipid panel
Total Cholesterol (144), HDL (60), LDL (75), APOB (70) — all within optimal range for heart health
Metabolic health markers
A1C (4.9), C-peptide (1.2), TSH (0.88) — excellent glucose regulation and thyroid balance
Inflammation markers
hs-CRP (1.26) — generally low, signaling manageable systemic inflammation
⚠️ keep in mind
Vitamin D = 14.4 ng/mL
Significantly low — consider prioritizing D3 supplement (liquid preferred) is essential for immunity, bone density, and mood
🧪 Consider taking vitamin D with a meal that includes healthy fats (e.g., eggs, avocado, olive oil) to enhance absorption.
cadence wins
Meal timing
You successfully transitioned from skipping meals to hitting 3+ meals/day, with high-carb pre-run snacks boosting workout energy.
Hydration aware
You built the habit of drinking more water and started using electrolytes to support longer training days and games.
Recovery smarts
You recognized soreness patterns and learned to balance recovery meals and magnesium for better muscle repair.
Macro confidence
You now self-adjusts your intake on tournament/travel days and have a better understanding of how carbs, not just protein, impact your energy and mood.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Pre-workout snacks
Consistent meal timing + carb-rich pre-workout snacks
Iron + D3
Iron + D3 supplementation, especially heading into peak training
Electrolytes
Using electrolytes post-practice/tournament for recovery and hydration
EXPLORE FURTHER:
Cycle syncing surfing
Batch-prep pre-run snacks (banana muffins, rice cakes + jam, overnight oats) to stay consistent on busy days
Greens + citrus
Add leafy greens + citrus to support iron levels
Collagen
Consider a collagen + vitamin C combo for joint support during high-volume training weeks
in summary…
Janine, you’ve proven that small consistent shifts lead to big gains. You fueled through packed days, tuned into your body’s cues, and approached your half marathon training with intention. You’re walking away with a gameplan you own—and the energy to crush whatever comes next.
💛 As always, let’s get it,
— Your Cadence Coaches