pilot wrapped
sam’s
Sam —
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: 2000-2300 kcal ⏭️ Week 6: 2400-2600 kcal
💡Over the weeks, we adjusted your calories to better support your breastfeeding energy needs and training recovery
🍚 carbs
Week 1: 270-290g ⏭️ Week 6: 288-300g
💡Boosted for increased training and workout energy
🍗 protein
Week 1: 135-145g ⏭️ Week 6: 138-150g
💡Maintained and slightly increased to support muscle recovery + satiety
🥑 fats
Week 1: 60-65g ⏭️ Week 6: 67-78g
💡Small increase to support hormones and energy levels
💡We increased your total energy availability in response to your comments about being “hungrier after breastfeeding” and prepping for a return to running 🏃🏼♀️. These shifts helped stabilize your energy and mood across full days of being a superwoman 🦸♀️: parenting, working, and training.
insights
biomarker
Your lab results offer a clear snapshot of strong foundational health, with a few key takeaways relevant to your postpartum status and performance goals*
*💡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 (72 mg/dL) & Total Cholesterol:HDL ratio (2.31)
You have excellent cardiovascular resilience, great for long-term endurance support
Ferritin (79 ng/mL)
Solid iron stores, especially notable for a postpartum athlete — supports energy, oxygen delivery, and stamina.
Triglycerides:HDL ratio (0.61)
Extremely favorable — a marker of metabolic efficiency.
⚠️ keep in mind
Vitamin D (33.8 ng/mL)
In adequate range, but raising this to 40–60 ng/mL may offer more support for energy, immunity, and mood.
Lipoprotein(a) = 94 mg/dL
This genetic marker is elevated — not modifiable by diet, but important to know. Maintaining a heart-healthy routine (omega-3s, fiber, regular movement) will help mitigate potential risks.
Hormonal Panel
Low estrogen, LH, and FSH levels likely reflect lactation-related suppression. Totally expected 4–5 months postpartum and not a concern unless symptoms persist long-term.
🧪 Continue your supplement routine (omega-3, D3, collagen, magnesium) supports both short-term recovery and long-term performance resilience — particularly with ongoing sleep disruption and hormonal shifts.
cadence wins
Energy stabilization
You frequently mentioned having “more consistent energy” once meal timing and portioning aligned with your routine.
Bouncing back
From stroller walks in the mountains to a confident 7K run in Week 4 — you steadily rebuilt endurance and motivation.
Adaptability mastered
Whether living out of a condo or juggling a baby ENT visit, you made smart food choices (hello, Greek bowls + Lenny & Larry’s!) that kept you fueled.
Protein consistency
Even during disrupted weeks, you found ways to hit protein goals with strategic swaps like ground turkey, eggs, and chickpea pasta.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Mid-morning and pre-workout snacks
These were CRUCIAL to keeping energy steady
Post-run fueling
Prioritize your protein and complex carbs (like your turkey rice bowls)
Simplification
Simplify your balanced eating by leveraging smoothies and greek bowls
EXPLORE FURTHER:
Increase Vitamin D
While you should talk to your provide to confirm, we would recommend considering increasing intake to ~2000 IU/day
Creatine queen
Consider incorporating Creatine (3-5g daily) if you begin strength or interval work as it’s great for recovery and mass preservation post-partum
Sign up for a race!
It’s clear you’re setting the foundation — maybe sign up for a race (even 5K/10K) in the fall as a motivating goal to work towards
in summary…
Sam, your journey through this pilot reflects exactly what Cadence is all about: showing up, staying curious, and finding strategies that honor where you’re at today — while building strength for what’s next.
You approached every twist (condo living, sick days, food poisoning, stroller life) with grace and a commitment to care for yourself. Your nutrition evolved from a structure to a toolkit — and that’s the most powerful shift of all.
💛 As always, let’s get it,
— Your Cadence Coaches