pilot wrapped
sydney’s
Sydney —
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: 2000-2200 kcal
💡Over the weeks, we bumped your daily intake up to support rising training load and better recovery demands
🍚 carbs
Week 1: 168-191g ⏭️ Week 6: 230-253g
💡Boosted to fuel sprint workouts and pre-game energy needs
🍗 protein
Week 1: 95-106g ⏭️ Week 6: 150-165g
💡Significantly increased to improve satiety, recovery, and preserve lean mass
🥑 fats
Week 1: 50-56g ⏭️ Week 6: 56-61g
💡Held steady with slight rise to support satiety and hormonal function
💡 Your pilot was defined by consistency through chaos—vacations, tournament weekends, and demanding training cycles. We raised your calorie and protein targets to meet increasing output and fuel recovery. Pre- and post-workout nutrition timing became a key tool in stabilizing energy and reducing soreness. We also integrated strategies for travel nutrition and built flexibility into your plan to accommodate restaurant meals, group dining, and spontaneous scheduling shifts. 🙌🏼.
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
Triglycerides (54) + HDL (96)
Excellent cardio-metabolic markers with protective ratios
hs-CRP (0.2)
Exceptionally low inflammation, indicating strong recovery capacity
TSH (0.99)
Great thyroid health, supporting stable energy and metabolism
⚠️ keep in mind
Estradiol (24)
Slightly on the lower side; potentially related to cycle timing or energy availability; worth monitoring, especially if symptoms like fatigue or irregular cycles occur
🧪 Your recovery improved as your protein timing became more consistent. Keeping post-workout protein >20g and using snacks like protein shakes or Greek yogurt helped close recovery gaps and ease transitions between sessions.
Total Cholesterol (208) + APOB (76)
Slightly elevated for your age but not concerning given strong HDL and CRP profile. Continue prioritizing plant-based fats, fiber, and fish when possible.
cadence wins
Protein prioritization
You improved your daily intake significantly, experimenting with plant- and animal-based options, and learned to better distribute protein across the day.
Performance energy
Strategic pre-workout carb additions—like bananas or protein muffins—led to smoother sprint workouts and reduced fatigue mid-practice.
Menu navigation
Whether grabbing lunch from Trader Joe’s or eating out with friends, you developed an intuitive approach to balancing meals on the fly.
Travel resilience
Despite the challenges of travel and illness, you stayed mindful and committed to your goals, focusing on small wins (like protein with every meal) even when plans derailed.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
High-protein brekky
Yogurt + protein powder, eggs, and overnight oats for high-protein breakfasts
Post-practice shakes
Protein shakes post-practice to ease recovery
Electrolytes
Electrolytes during tournaments or hot-weather games
EXPLORE FURTHER:
Cholesterol balance
Incorporating more oily fish (e.g., salmon, mackerel) and avocado to support cholesterol balance
Collagen
Explore collagen-rich or supportive nutrients (like bone broth or vitamin C + protein combos) for joint health post-injury
in summary…
Sydney, you nailed the challenge of integrating structured nutrition into a busy, ever-changing lifestyle. Your self-awareness, communication, and creativity in adjusting to real-world constraints made this pilot a true success. You built a toolkit not just for ultimate, but for long-term health, strength, and balance. We can’t wait to see where you go next—and we know you’ll be ready, toast and peanut butter in hand. 🥜💪
💛 As always, let’s get it,
— Your Cadence Coaches