pilot wrapped

montana’s

Montana —

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: 1950 - 12150cal ⏭️ Week 6: 1675-1875 kcal

💡Adjusted to reflect reduced activity post-injury and surgery; focused on nutrient density

🍚 carbs

Week 1: 233-243g ⏭️ Week 6: 182-205g

💡Lowered to match activity level, while still supporting healing and hormone function

🍗 protein

Week 1: 125-135g ⏭️ Week 6: 101-114g

💡Prioritized for tissue repair and muscle maintenance during recovery

🥑 fats

Week 1: 62-72g ⏭️ Week 6: 54-61g

💡Trimmed to prevent overconsumption during reduced energy expenditure

💡 Your journey shifted dramatically in Week 5 with a full ACL tear and surgery. Your gameplan was promptly adjusted to focus on recovery nutrition—maintaining protein intake to support tissue repair, reducing overall calories to match a now sedentary routine, and choosing anti-inflammatory, easy-to-digest foods to ease post-op nausea and energy dips. We also emphasized hydration and simplicity in meal prep to reduce decision fatigue and stress.🙌🏼.

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

hs-CRP (0.5):

Low inflammation—a great sign going into recovery

Triglycerides (50) and HDL (52)

Ideal cardio-metabolic markers

TSH (1.35)

Strong thyroid regulation for metabolism and hormone health

⚠️ keep in mind

Lipoprotein(a) = 34.6

Iron-rich intake

Slightly elevated but nothing urgent, but worth watching with a provider long-term

Continue to support iron through lentils, leafy greens, and fortified cereals—especially during menstruation or recovery to prevent fatigue

🧪 Cadence Tip: Even during injury recovery, nutrient timing still matters—keep protein spaced through the day (≥20g per meal) and consider a light carb + protein snack before bed to aid overnight muscle repair.

cadence wins

Macro tracking

You honed her ability to hit macros while navigating vegetarian limitations and post-surgical nausea—shifting smoothly from higher-carb, athlete-focused days to protein-rich recovery fuel.

Hormone informed adjustments

You proactively adjusted expectations and intake during your period and showed interest in managing hormonal balance through nutrition.

Grit in transition

From explosive training blocks to sudden immobility, you pivoted gracefully—embracing smoothies, protein shakes, and snacks to meet new needs.

Recovery literacy

You learned how to align food choices with inflammation control, muscle support, and energy stabilization—even while couch-bound.

next steps

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

KEEP DOING:

Protein Shakes

Protein shakes and smoothies—easier to digest when appetite is low

Boosters

Creatine + Magnesium Glycinate for strength support and sleep

Recovery

Plant-based Omega-3s (Algae oil) and Vitamin D for inflammation and healing

EXPLORE FURTHER:

More iron based foods

Include more cooked leafy greens and citrus to optimize non-heme iron absorption

Afternoon protein

Aim for 25g+ protein at lunch/dinner even during recovery—seitan, lentils, tofu, and fortified yogurts

PT Boosters

Incorporate collagen-rich or collagen-supporting nutrients (e.g., vitamin C + protein) around physical therapy

in summary…

 Montana, you showed up fully in both training and healing. Your ability to listen to your body, advocate for updates, and stay grounded during an unexpected injury speaks volumes. You embraced the mindset we value most at Cadence: adapt, refuel, and recover—without losing your momentum.

You’re walking away with the nutrition tools and confidence to support a full comeback—fueled by strength, smarts, and self-compassion.

💛 As always, let’s get it,

— Your Cadence Coaches