pilot wrapped
kali’s
Kali —
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
🍽️ calories
Week 1: 1800 - 2000cal ⏭️ Week 6: 1800-2000 kcal
💡Range stayed consistent to support recovery and training without overtaxing the system
🍚 carbs
Week 1: 200-210g ⏭️ Week 6: ~210g
💡Held steady to maintain energy for training while managing inflammation and fatigue
🍗 protein
Week 1: 110-120g ⏭️ Week 6: 120g
💡Held steady for post-viral muscle support and PCOS-driven blood sugar balance
🥑 fats
Week 1: 60-70g ⏭️ Week 6: ~60g
💡Nudged to the lower end to prioritize anti-inflammatory sources and hormone support
💡After mono and with hormonal factors like PCOS in play, energy dips, stress load, and digestive health were top priorities. Your gameplan emphasized nutrient-dense meals early in the day, pre-portioned snacks, and smart cortisol-aligned timing—helping you feel more stable, energized, and less inflamed.
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
Inflammation (hs-CRP = 0.24)
Exceptionally low, suggesting excellent recovery habits and minimal systemic inflammation.
Vitamin D (45.2 ng/mL)
Strong, mood- and immunity-supporting level—especially key during winter training.
Ferritin (49.2 ng/mL)
Great zone for oxygen transport, endurance support, and post-viral recovery.
⚠️ keep in mind
DHEA-S (414.8 µg/dL)
Elevated — This can be indicative of something bigger, especially if energy levels feel low. We’d recommend consulting your primary physician.
Triglycerides:HDL Ratio (1.61)
Slightly above ideal; emphasizing omega-3s and fiber-rich carbs may help further.
Cortisol (15.4)
High end of daytime range—timing meals earlier and consistently helps blunt this.
🧪 Magnesium-rich foods + early breakfast = stress recovery support. Keep focusing on dark greens, seeds, and consistent morning fueling.
cadence wins
Consistent fueling
You learned to eat earlier in the day, reducing energy crashes and aligning with your circadian rhythm.
Strategic snacking
Almonds, jerky, pumpkin seeds = grab-and-go game changers for stabilizing blood sugar between meals.
Food flexibility
Even with mono and egg shortages, you stayed adaptive—trying new proteins, adjusting textures, and working around allergies (dairy, nuts, mango).
Smart recovery
You resisted the urge to “bounce back fast” and instead leaned into gentle mobility, sleep, and calm fueling—honoring what your body needed.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Magnesium
Magnesium glycinate in the evening to wind down and support deeper sleep
Anti-inflammatory meals
Anti-inflammatory meals featuring salmon, sweet potatoes, leafy greens, and berries
Pre-workout fuel
Pre-workout fuel like smoothies or toast with sunflower seed butter
EXPLORE FURTHER:
Easy ramp up
Reintroducing track workouts gradually with post-run carb + protein fueling within 45 min
Herbal tea
Consider adding an adaptogenic herbal tea (ashwagandha-free) to support resilience (to be cleared by your doctor)
Monitor stress
If stress spikes continue, consider getting a follow-up on cortisol/DHEA with a provider
in summary…
Kali, you navigated a challenging stretch—from post-viral fatigue to hormonal ups and downs—with calm curiosity and grace. You leaned into the process, adapted through the chaos, and honored what your body was asking for. That’s the exact mindset we champion at Cadence.
With your strength, self-awareness, and a fine-tuned fuel plan, you’re walking away with a blueprint that supports energy, recovery, and hormonal health—long after this pilot ends.
💛 As always, let’s get it,
— Your Cadence Coaches