pilot wrapped
katie’s
Katie —
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: 2200 - 2400cal ⏭️ Week 6: 2400-2600 kcal
💡Over the weeks, we bumped your daily intake up a bit by 200 kcal to meet second trimester demands + support energy dips
🍚 carbs
Week 1: 290-330g ⏭️ Week 6: 300-330g
💡Adjusted to match higher movement days + reduce fatigue and nausea
🍗 protein
Week 1: 100-110g ⏭️ Week 6: 110-120g
💡Bumped protein up to support fetal development + improve satiety as meals shifted midday
🥑 fats
Week 1: 75-85g ⏭️ Week 6: 80-90g
💡Elevated slightly to assist hormonal health + support heartburn management
💡Your pilot experience lined up with a very busy and dynamic time—full-time work, pregnancy symptoms like nausea and heartburn, staying hydrated with Invisalign in the mix, and still making it to runs and Orangetheory (can someone say BEASTMODE 😏). We focused on easy-to-carry, protein-forward meals, well-timed electrolytes, and high-satiety lunches. Those shifts helped keep your energy stable, digestion smoother, and both baby and muscle well-supported.
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
Testosterone (1.00 ng/mL) & DHEA-S (240.2)
Hormones remain in healthy pregnancy range — no flags for adrenal or androgen-related concerns.
Ferritin (56 ng/mL)
Solid iron stores for this stage of pregnancy. Keep supporting with iron-rich, plant-based options.
A1C (4.4%) & Fasting C-Peptide (0.72)
Very stable blood sugar regulation — reflects smart carb choices + balanced meal timing.
⚠️ keep in mind
Lipoprotein (a) = 131 & ApoB = 128
Higher cardiovascular markers. Likely influenced by pregnancy, but still worth monitoring post-partum.
Vitamin D = 27.4 ng/mL
On the low end of the range — Supplementation (2,000–4,000 IU/day) can help support fetal bone development and maternal mood.
Triglycerides (152) & Total Cholesterol (240)
Elevation here is expected in pregnancy so don’t worry too much about these for now.
🧪 You're doing an incredible job laying the foundation — blood sugar regulation, iron stores, and hormone health are all right where they need to be. As you move through this next phase of pregnancy, keep leaning into iron-rich, plant-forward meals. A daily vitamin D supplement (2,000–4,000 IU) can also be a quiet but powerful support for both you and baby — think stronger bones, steadier mood, and better immunity.
cadence wins
Portable fueling
You gravitated toward protein smoothies, wraps, and rice bowls — all easy to prep, carry, and customize
Midday fuel > dinner
Shifting your largest meals earlier helped with sleep and heartburn, especially on clinic days
Workout flexibility
When running got tough, you didn't push — but when you could hit 12 on the treadmill or double up on OTF, you did
Listening to your body
From banana + peanut butter dinners when nauseous to swapping in high-protein toast when meals felt heavy — your adjustments were spot on.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Grab and go meals
Prepping wraps + smoothies for grab-and-go meals
Midday meal focus
Shifting larger meals to midday (especially weekends) for heartburn control
Electrolytes in evenings
Using LMNT in evenings when daytime hydration isn’t feasible
EXPLORE FURTHER:
Vitamin D
Vitamin D supplement (2,000–4,000 IU/day) if not already in your prenatal
Fiber-rich carbs
Adding fiber-rich carbs (lentils, oats) to support digestion as pregnancy progresses
Meal time experiments
Experiment with earlier dinners + higher protein at lunch during workweeks to maintain sleep quality
in summary…
Katie, you approached this pilot with incredible honesty, adaptability, and self-awareness — all while growing a literal human. You voiced your needs (more simplicity, earlier gameplan delivery, realistic options for long workdays), and we adjusted accordingly.
You’re leaving this pilot with fueling patterns that work, snacks that stick, and a deepened trust in what your body is asking for. And you’re not just stronger for it now — you’re setting up a postpartum foundation that will help you return to movement and performance on your terms.
💛 As always, let’s get it,
— Your Cadence Coaches