pilot wrapped

madi’s

Madi —

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: 1750 - 1950cal ⏭️ Week 6: 1800-2000 kcal

💡Over the weeks, we bumped your daily intake up to match increased energy output and travel-related training.

🍚 carbs

Week 1: ~200g ⏭️ Week 6: 225g

💡Elevated to account for 2-a-day surf sessions, running, and biking

🍗 protein

Week 1: 95-105g ⏭️ Week 6: 110-115g

💡Bumped to support muscle repair from high-frequency surfing and recovery post-trip.

🥑 fats

Week 1: ~60g ⏭️ Week 6: 50-55g

💡Slightly trimmed to favor quick-burning carbs during high-activity blocks

💡Your training was intense, frequent, and varied—surfing, biking, running, strength. Your body needed calories for output, protein for repair, and carbs for performance. Your plan evolved to meet your energy demands while accommodating real-life flexibility, like restaurant meals and travel. The biggest win? Learning to intuitively fuel and rest, especially in unfamiliar routines 🙌🏼.

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

HDL Cholesterol (72 mg/dL); Total Cholesterol (189 mg/dL)

You have excellent cardiovascular support, likely boosted by omega-3s and activity.

A1C (5.2%) & Fasting Glucose (94 mg/dL):

Stable blood sugar control; ideal for sustained energy and endurance.

Vitamin D (37 ng/mL)

Solid, but could still benefit from more sun, supplementation, or dietary boost.

⚠️ keep in mind

DHEA-S (57 mcg/dL)

Slightly on the lower side; may reflect recent physical stress or high training load. Consider supporting adrenals with rest, protein, and adaptogens (if cleared).

🧪 Recovery = a skill. Prioritize hydration + minerals (electrolytes, magnesium) after surf and bike sessions—especially when appetite dips.

cadence wins

Intuitive fueling

You learned to adjust food based on hunger, surf duration, and energy needs—even without tracking.

Protein prioritization

You ramped up intake with Greek yogurt, tuna, tofu, and overnight oats—helped with fullness and performance.

Restorative shift

You honored post-surf fatigue and muscle soreness with active rest, massage, and sleep intention

Training-aligned nutrition

From long weekend runs to midweek doubles, you consistently adjusted fueling before and after effort — including extra carbs the night before big sessions.

next steps

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

KEEP DOING:

Overnight Oats

Overnight oats with protein or eggs + avocado toast = high-performing breakfast combo

Magnesium

Magnesium glycinate before bed + a post-surf carb/protein recovery snack

Electrolytes

Hydration is key! Keep up with electrolytes to keep your energy up and dehydration at bay (especially post-surf or run)

EXPLORE FURTHER:

Collagen peptides

Incorporating collagen peptides daily to support joint health (especially post-surf/strength)

Cycle syncing surfing

Periodizing training by syncing surf intensity with hormonal cues (higher intensity during follicular phase)

Low-residue meals

Try low-residue meals after long surf blocks if digestion feels heavy or appetite drops (e.g. white rice, steamed fish)

in summary…

Madi, your ability to adapt in real time—through travel, fatigue, surf sessions, and sleep challenges—was one of your greatest strengths. You leaned into learning what your body needed instead of forcing rigid rules, and as a result, you walked away with a nutrition framework grounded in performance, flexibility, and sustainability.

💛 As always, let’s get it,

— Your Cadence Coaches