pilot wrapped
priscilla’s
Priscilla —
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: 1500 - 1700cal ⏭️ Week 6: 1700-1800 kcal
💡Over the weeks, we bumped your daily intake up to reflect performance needs and feedback around pre-workout fatigue. Aimed to support training and travel without underfueling.
🍚 carbs
Week 1: ~155g ⏭️ Week 6: 191-211g
💡Increased to address reports of mid-workout fatigue and better support high-intensity CrossFit workouts + active travel days.
🍗 protein
Week 1: ~115g ⏭️ Week 6: 128-138g
💡Bumped protein up to aid muscle recovery, manage hunger during long shifts, and maintain lean mass with less time to eat.
🥑 fats
Week 1: ~50g ⏭️ Week 6: 47-53g
💡Slightly adjusted but largely consistent to support hormonal balance and satiety.
💡We addressed early signs of low energy and sluggish recovery by dialing up carbs and protein, while still keeping things flexible for your full schedule and international travel. This shift gave you the fuel you needed to power through CrossFit sessions, 12-hour clinical days, and hikes in Cusco—without the energy dips. Bonus: your blood sugar stayed steady, and digestion felt on point 🙌🏼.
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
APOB (48) & LDL (73)
Low levels = great heart health and metabolic efficiency.
Ferritin (110.2 ng/mL)
Fantastic iron stores, especially critical for active menstruating women and high-altitude performance.
Fasting C-peptide (1.1)
Confirms stable blood sugar response, which supports consistent energy across long days.
⚠️ keep in mind
DHEA-S (298.4 µg/dL)
Slightly elevated — This can be indicative of something bigger, especially if energy levels feel low. We’d recommend consulting your primary physician.
Morning Cortisol (15.6)
On the higher end of the range — not problematic on its own, but worth tracking given high training stress and long days. Key to monitor recovery and avoid burnout.
🧪 Prioritize sleep recovery, continue magnesium before bed, and space protein throughout the day to stabilize blood sugar and cortisol — especially during physically intense or emotionally demanding weeks.
cadence wins
CrossFit performance
Even during peak intensity WODs (hello, 10 rope climbs + 50lb lunges), she learned how small fueling tweaks could prevent mid-workout crashes.
On-the-go fueling
Portable proteins like jerky and tuna helped meet macros during 12-hour shifts and travel in Peru.
Carb confidence
Recognizing how more consistent carb intake — even during travel — actually helped energy and didn’t lead to “feeling big” despite mental doubts.
Cycle-aware nutrition
Adjusted fueling on period days to prioritize recovery and balance cravings.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Pre-portioned protein
Packing pre-portioned protein (like powder or tuna) for travel
Pre-crossfit snacks
Adding fruit or carb-dense snacks before CrossFit
Hydration, hydration, hydration
Hydrating consistently, especially on clinical and hiking days
EXPLORE FURTHER:
Consider creatine
Creatine (NSF certified) for strength and performance gains
Carb + protein snacks
Swapping afternoon fruit-only snacks for carb + protein pairings
Cycle pattern monitoring
Monitoring cycle patterns more closely — especially progesterone response post-ovulation
in summary…
Priscilla, your pilot journey was a blend of elite athlete discipline and flexible, real-life adaptability. You navigated CrossFit WODs, cultural cuisine, clinical shifts, and hormone fluctuations with curiosity and intention. You stayed honest about what was working (and what wasn’t), and every tweak brought more clarity to your fueling sweet spot.
You're leaving this pilot with more awareness, more energy, and a plan that evolves with your lifestyle — whether you're rope climbing at the gym or trekking through Peru.
💛 As always, let’s get it,
— Your Cadence Coaches