# data[].attributes.body
Eat whole-food meals more often and use whey protein powder as a supplement rather than the primary source of nutrition.

Reduce energy drink intake and replace with water, electrolyte beverages, lemon water or unsweetened tea to support hydration and reduce excessive caffeine.

Limit restaurant meals by meal prepping several times per week or choosing healthier menu options such as balanced meals that include lean grilled protein, whole grains, complex carbohydrates, healthy fats, and vegetables to meet energy demands.

Eat consistently throughout the day, including a balanced breakfast and recovery meals after workouts.

Aim for 7–9 hours of sleep by gradually moving bedtime earlier and maintaining a consistent sleep schedule.

Stay hydrated before, during, and after training to support performance and recovery.

Include a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, dairy or fortified alternatives, and lean proteins to support immune function.

Reduce ultra-processed foods and sugary beverages that may displace more nutritious options.

# data[].attributes.body
Avoid skipping meals by eating every 3–4 hours to support stable energy levels.

Increase complex carbohydrates such as oats, whole grains, fruit, vegetables and rice to fuel exercise and recovery.

Include protein at every meal and snack to support muscle repair and immune function.

Add healthy fats like avocado, nuts, seeds, olive oil, and nut butters for sustained energy.

Choose balanced snacks instead of crackers alone, pairing protein with carbohydrates (e.g., Greek yogurt with fruit, apple with cheese, or whole-grain toast with peanut butter).

Eat a recovery meal or snack containing carbohydrates and protein within 30–60 minutes after exercise.

Aim for 8–10 hours of sleep each night and prioritize rest days for recovery.

Consult a healthcare provider to evaluate persistent fatigue, frequent illness, and irregular menstrual cycles, as these symptoms may indicate inadequate energy intake, nutrient deficiencies like anemia, or another underlying health condition.

# data[].attributes.body
Erik needs to get better sleep and allow his body to recover every day, not just rest days. Eat more true food - instead of protein shakes making time to eat, eat at more regular intervals and not so late at night, and drink more water.

# data[].attributes.body
Encouraging Hannah to incorporate more recovery into her workouts and looking at her diet. She is so controled with what she eats and seems to limit what type of macronutrients she eats and the quantity that she seems to be lacking in micronutrients.

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Erik should start by eliminating store bought electrolyte drinks and protein bars and powders and should start to increase more Whole Foods in the diet. By doing this he will be giving his body more nutrients. He can also start by increasing healthy fats and more carbs into his diets through coconut oil, ghee, and fruits and vegetables. Erik should refrain from training late and try to get more sleep.

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Hannah should try to consume more protein, fat, and carbs throughout the day so she is giving her body more fuel. Also she should try to give herself a few more rest days so her body can recover. Because she is having irregular periods she might want to consider a chaste tree berry tea to help regulate her hormones and start consuming beef liver to help with her anemia.

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Recommendations for Hannah and Erik’s Health and Performance

# data[].attributes.subject
Recommendations for Hannah and Erik’s Health and Performance

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I would recommend that Hannah increase her overall food intake, especially complex carbohydrates and nutrient-dense snacks, because her body is showing signs that it is not receiving enough fuel for her activity level. I would also encourage her to include more recovery days, listen to her hunger cues instead of relying so heavily on external rules or tracking devices, and seek support for her irregular periods, fatigue, and possible overtraining.

For Erik, I would recommend improving his sleep schedule and recovery time, since sleeping only a few hours while training intensely can negatively affect hormones, energy, muscle recovery, and long-term health. I would also encourage him to reduce his dependence on protein powders, fast food, and energy drinks by adding more whole foods, vegetables, healthy fats, and complex carbohydrates to support his workouts and overall wellbeing.

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Restorative sleep is the best for your health. If you are an athlete, incorporating sleep is a must in order for your muscles to restore, repair and recover. It's very important for mental and physical health.

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Heena should take micronutrients and avoid overtraining. She should choose organic protein sources before using protein powder. She also needs to fix her sleeping schedule. In general, she should create a proper meal and exercise plan.

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I would recommend that Hannah take at least one rest day a week for a full rest day. If she wants to be active, I recommend a walk or some light stretching.

My next recommendation is that she preps her own protein bar with nuts, dried fruit, a little salt, and local honey to bind them. This will be a light pre-workout snack that she can have that will boost her energy and electrolytes as well as give her some protein to support her muscles.

# data[].attributes.body
Water.

create a night routine to prioritize rest and recovery.

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fill out the log feel/food; without paying attention to devices. Start with some breakfast before runs. Use app for macro and micro nutrients.

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Swap the protein bars for jerky or nut mix. Drink more water.

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Less snacking and maybe a bigger brunch after the exercise in the morning.

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A better breakfast/lunch after the exercise. Less snack sized foods and snacking. Include a decent amount of calories needed after calculation of needs.

# data[].attributes.body
Increase hydration, see if you can move some client workout sessions outside to get some of the sunlight to activate melatonin. Variety of foods to obtain range of macro and micronutrients, especially, adding healthy fats to keep cells, heart, and digestive system, particularly gallbladder, functioning well.

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I would encourage hydration throughout the day, and the incorporation of balanced meals. I would educate him on the importance of whole, nutrient dense foods compared to highly processed "power snacks". He would benefit from adequate rest, and well planned and balanced meals.

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For Erik, I suggest eating more iron. Replace his protein powders with actual protein-rich foods, like eggs or 1 piece of quail. to get some iron he could eat some Leeks or lentils. I think he should try not to eat fast food just because he works out a lot, that doesn't replace the amount of harmful chemicals that are in the meat, which could contribute to lowering his immune system at any given point. And for Hanna i would urge her to get as much rest as possible and to balance her lifestyle with mindful resting and eating

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I would encourage Hannah to increase her macronutrient intake. I would also educate her on the risks of overtraining and undereating. She would benefit from adequate rest, and meals that will actually sustain her.

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Start a sleep routine- go to bed and wake up around the same time every evening.

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Make sure you aren't running on an empty stomach- even it if's something small, like some almonds and a banana.

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For Hannah, i recommend timing her meals, making sure she is eating for at least 30 minutes. She is well hydrated but she is also very stressed out trying to do everything "right" so she can incorporate meditation to calm her down as she is already active as a runner. She should consider the Eating for Health Model/diet as Erik should as well. Erik can set a better sleeping and waking schedule, fix his sleep, turn off his devices before bed to help him, and try to eat his dinner earlier than 9pm so that he can eat something healthier from the cafeteria, and let go of the protein shakes and try to eat protein from the food sources instead!

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For Hannah, eat a more substantial breakfast and lunch. Incoporate more herbs, spices, and more nutritious fruit. For Erik, go to sleep earlier and try to avoid training too late.

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I think Erik should not rely on so many packets of electrolytes and protein. He should be making time to eat whole foods and incorporate more than just protein into his diet. Drinking water with lemon and Celtic Sea salt is a good way to help with electrolytes. I would like also to recommend he get to bed much earlier if he plans to keep getting up so early. His body isn't getting adequate rest.

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I would recommend for her to add more foods to her diet, it seems like she is limiting her food intake based on her workouts. Preplanning meals is a good way to make sure the food you're consuming. Another thing to look for is how much you should be eating based on your height, weight, and exercise routine.

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I would recommend that Hannah eat a protein rich breakfast to begin her day and Erik eat protein from whole animal sources, and he can do this by cooking from home to ensure that it is healthy.

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Prioritize hydration, get in more nutrients not just hyper focused on protein and make sleep a priority for rest and restore

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Plan meals and gauge how she feels after each meal so shes not depriving herself

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Erik should get better at meal prepping so he doesn't rely on vending machine foods. He can meet with other trainers at his gym and ask them how they prep their meals of whole foods.

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She should eat something light before her morning workouts, if she is waking up at 4:30 she should eat and then train at her regular time. A whey or yogurt and berry shake blended with some oats or nuts would help her morning training.

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balance intake of macronutrients. improve sleeping habits. meal plan. pack more nutrient dense snacks, rather than consuming rice cakes or processed protein powder drinks. hydrate with water and/or coconut water.

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1) revamp the protein scene. limit the protein shake for only right after your harder workouts and vary your protein sources from animals - fish, chicken, beef, pork, elk, lamb, seafood, etc

2) eat something prior to your first client - hard boiled egg, overnight oats, - a more full breakfast before class and again towards the end of the day of whole foods instead of packaged items.

3) tackle hydration by increasing actual filtered water intake instead of mixes and energy drinks.

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1) listen to your body!!!!

2) w those loooong workouts, you'll need to fuel before you start and during - try a banana and almond butter before you head out and maybe make your own "GU" to have during your workout with some mashed sweet potatoes and coconut oil in a makeshift squeeze using a ziplock bag w one corner snipped. eat a full meal not long after your run.

3) switch up your workout routine to give your body more rest. follow a longer plan of one week short distance (3 or 4 days/wk), the next week longer distance (3 or 4 days/wk) and then the following week just 2 days of looonger runs, then a low-key week of cross-training that's not super-demanding and restart the cycle

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I would encourage sleep hygiene work to improve recovery and restoration. Decrease protein powder as a daily supplement and incorporate real food. When using protein powder make sure it's sourced from quality sources. Increased water intake meal planning.

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Work on sleep hygiene. Eliminate the Sunday workout and replace with a recovery activity such as a massage, sauna, tia chi. Meal planning for nourishing and fueling her body with food not athletic supplements and listening to her body for queues on how she feels physically, mentally and emotionally not gadgets aor apps

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use chronometer or something to determine macros based on calories burned, and what you're trying to achieve whether it is staying the same weight or not. adding some foods like pistachios or things we know that may increase melatonin may help too. being so restrictive is what's causing her to plateau

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First, I'd suggest he stop drinking every drink he's purchased and replace it with water, coconut water, cold-pressed fruit or vegetable juices. Secondly, I'd recommend that he cut back on his protein intake and add more vegetables to his meals.

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First, I'd recommend she stop relying on sources like the internet and her watch, I would suggest she get bloodwork done at her primary care doctor. That way she'll really know what her diet is doing to her body ad what changes need to be made. Secondly, I'd recommend she eat a heavier lunch, she barely eats anything as it is but I'd increase the lunch meal intake.

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Erik needs to prioritize his sleep in addition to better nutrition and hydration. I would suggest that Erik drink significantly more water during the day and reduce or eliminate the protein and energy drinks. As far as meals, he needs to incorporate more fruits and vegetables along with high quality fats into his diet. Following a ketogenic diet does not just mean eating meat and cutting out carbohydrates. It also means replacing those carbohydrates with high quality fats like avocados, nuts, olive oil, full fat yogurt or dairy (if tolerated) and eating more non-starchy vegetables.

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As an endurance athlete, Hannah needs to fuel her body adequately. I would recommend that she incorporate balanced meals that include complex carbohydrates, good fats, and protein especially for breakfast and lunch. She tends to replace these meals with more of a snack which are nutritionally inadequate particularly after a 6-8 mile run. She also needs to make sure that she gets more rest/recovery time.

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My first recommendation for Erik is to implement a sleeping schedule and routine. Sleep is one of the most important things overall whether it's an Elite athlete, or beginner.

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The first recommendation I would make for Hannah is to connect with an NC and come up with a meal plan based on her needs, preferences, activity level, and also consider genetics. This way Hannah has a real chance of getting all the nutrients she needs based on her lifestyle

# data[].attributes.headline
replace at least one protein drink with food source protein. 

# data[].attributes.subject
replace at least one protein drink with food source protein. 

# data[].attributes.body
I think Erik is too reliant on protein and protein powders. I think he needs to focus on eating real food. Meal prepping on the weekends is very helpful for those with a busy schedule. He can focus on meals that are high in protein, but also include a variety of fruits and vegetables. Erik also needs to drink more water. Hydration is very important.

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I think Hannah needs to eat bigger portions and increase her food intake. She is burning way too many calories and not eating enough. I also think she needs more time to rest. She is definitely overtraining. She doesn't realize how much she will actually benefit by taking an additional day off midweek.

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Sleep more, Drink more pure water, and eat a lot more whole foods. It seems to me neither of them is eating enough.

# data[].attributes.subject
Sleep more, Drink more pure water, and eat a lot more whole foods. It seems to me neither of them is eating enough.

# data[].attributes.body
Take 1 less client in the morning to get a little more sleep, and don't stay up as late. Aim for 7 hours each night. Add in more fiber rich vegetables and precooked meats.

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Eat more vegetables, fruits and whole grains. Bring in more diversity. Also, wake up 15 minutes earlier and eat before she runs with enough time to not get cramps.

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I would say take it easy go with your hunger cues. everything doesn't have to be intricately detailed. Eat well, drink plenty of water, don't over train and eat breakfast a real one both of you like eggs and toast. Don't overwhelm yourself.

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Cut back on powder proteins and find more natural ways to increase protein i.e. adding chia seed to 🤬,

# data[].attributes.headline
replace your drinks with water. Meal prep so you're not eating fast food every night.

# data[].attributes.subject
replace your drinks with water. Meal prep so you're not eating fast food every night.

# data[].attributes.body
more complex carbs, more water, less energy drinks, set bed time, morning workouts, meditation and yoga

# data[].attributes.body
Reduce dependency on watch/gadgets, eat a bigger breakfast after run with more complex carbs, one day with no exercise filled with an activity that brings you pure joy.

# data[].attributes.body
Meal prep whole food breakfast's such as overnight oats or chia pudding.

Make whole food based protein pancakes with cottage cheese and have fruit.

Get 7-8 hours of sleep everynight.

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Eat 25-30 g protein for breakfast (and lunch and dinner) before your run and consider running in between classes before lunch time.

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Create space where he can actually eat a nutrient dense breakfast. He can have a water bottle that he carries with him so he can drink plenty of water throughout the day, getting at least 64 ounces. He could increase his fruit and vegetables. He can make a point to focus on getting into bed earlier, even if it means he needs to shift his workout schedule.

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Take off the watch for the school week and have her check in to see how she feels in her body before and after she exercises and the food she is eating. Also making sure she is eating enough food, and not rushing when she is eating. If she is still hungry in the evening to eat a snack that is nutrient dense.

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Increase water intake and Restorative sleep

# data[].attributes.subject
Increase water intake and Restorative sleep

# data[].attributes.body
Increase water intake especially while training and get more sleep for better body recovery from training.

# data[].attributes.body
Plan meals to get full daily needed caloric intake to help with the eating disorder. Trust instincts of herself instead of devices.

# data[].attributes.headline
Hannah should consume more food in her daily schedule to replace all the calories she is using during her long runs. 

# data[].attributes.subject
Hannah should consume more food in her daily schedule to replace all the calories she is using during her long runs. 

# data[].attributes.body
Erik should get more sleep by going to bed by 11PM and focus on drinking more water and eating more fresh fruits and vegetables.

# data[].attributes.headline
Eat more whole foods (lessen his protein powder intake) and fix sleep schedule!

# data[].attributes.subject
Eat more whole foods (lessen his protein powder intake) and fix sleep schedule!

# data[].attributes.body
He should rearrange a little bit of what he does previous to going to sleep to make more room for deep sleep/rest.

# data[].attributes.body
I think Hanna should have a protein shake in the morning because it's something light to consume and allows for a smooth run. However, she should have a nice whole breakfast after her run and have more fulfilling meals throughout her day along with more resting periods between her workouts.

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Drink more filtered water, and less protein shakes and electrolyte drinks.

# data[].attributes.subject
Drink more filtered water, and less protein shakes and electrolyte drinks.

# data[].attributes.headline
Start a journal to get feedback of what she is eating and how to supplement the weak areas with Whole Foods.

# data[].attributes.subject
Start a journal to get feedback of what she is eating and how to supplement the weak areas with Whole Foods.

# data[].attributes.body
Drink more water. Sleep at least 8 hours.

# data[].attributes.body
Eat higher protein meals until sated. Incorporate healthy fats.

# data[].attributes.headline
more water throughout the day and get to bed earlier

# data[].attributes.subject
more water throughout the day and get to bed earlier

# data[].attributes.headline
add a light snack before the run and more nutrient dense meal after

# data[].attributes.subject
add a light snack before the run and more nutrient dense meal after

# data[].attributes.body
maybe add a hard boiled egg prior to the run and a healthy balanced meal after

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I would suggest Eric replaces so many protein bars yogurt and mixed nuts during his breaks, or having boiled eggs 

# data[].attributes.subject
I would suggest Eric replaces so many protein bars yogurt and mixed nuts during his breaks, or having boiled eggs 

# data[].attributes.headline
I would suggest that Hannah takes time to before her workout to eat and allow time for that food to digest

# data[].attributes.subject
I would suggest that Hannah takes time to before her workout to eat and allow time for that food to digest

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Eat more whole foods, replace the rice cakes with a peice of fruit or vegetables

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Stop drinking the energy drinks and replace with water.

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Needs to be drinking much more water through out the day, and to ditch the energy drink. Erik also needs to be getting his protein more from foods than from powders. Erik is also eating very late and skipping breakfast which is not good for the body. I would suggest breakfast and try and rearranging his schedule so he can get his workout done earlier in the day.

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I would recommend for her to worry less about counting calories and just eat more at meals. Shes not eating nearly enough for the amount of exercise she is getting. As long as shes eating whole nutrious foods she shouldnt be worrying about the amount of calories she is consuming. ( within reason) we also dont want her over eating but that does not seem to be an issue with Hanna at all.

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Have a more well round whole foods diet with healthier protein sources, train earlier, and have a better sleeping schedule, which would better prepare him for his competition. 

# data[].attributes.subject
Have a more well round whole foods diet with healthier protein sources, train earlier, and have a better sleeping schedule, which would better prepare him for his competition. 

# data[].attributes.body
Figure out what foods you enjoy and start meal planning and prepping. This can save time and also meet your nutritional needs throughout the day. This is also something that can be helpful in figuring out which foods to eat and when knowing your training schedule.

# data[].attributes.body
Drink more water throughout the day. Training as much as you train drinking water often throughout the day will be beneficial. Water with every meal and snack for starters

# data[].attributes.headline
Incorporate whole foods such as quinoa, brown rice, fruits vegetables, nuts, seeds, and avocados daily and drink at least 64oz. of water.

# data[].attributes.subject
Incorporate whole foods such as quinoa, brown rice, fruits vegetables, nuts, seeds, and avocados daily and drink at least 64oz. of water.

# data[].attributes.headline
Add a recovery day and eat a nutrient dense breakfast after each run like a banana and Greek yogurt.

# data[].attributes.subject
Add a recovery day and eat a nutrient dense breakfast after each run like a banana and Greek yogurt.

# data[].attributes.body
Try to swap your electrolyte replacement with water. Meal prepping would be a great idea as well

# data[].attributes.body
Meal prep for the week to ensure you are getting what you need.

# data[].attributes.body
Erik could benefit from more whole food non processed meals, drinking more filtered water and less sugar free drinks and protein shakes. Make time for sleep! Erik needs some Erik reset time, try to make new sleeping habits where he gets around 7-8 hours of sleep per a night.

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I would suggest to Hannah she is on the right track eating mainly whole organic foods and to try not to limit herself so much, in order to achieve our athletic goals we need to nourish our bodies and a way to do that is eating enough. Try consuming a bigger breakfast after her runs, try to eat mindfully and put away the app if possible, you body knows whats best for you!

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Take advantage of Hannah's enthusiasm and ask her what she thinks about collaborating on meal planning and cooking together each week. Be sure to include lots of colorful organic veggies, and follow standard guidelines to know how much protein you actually need in accordance with your activity levels.

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Try and implement a practice throughout the day of checking in with yourself and your body to know what you're needing or if what you're planning to do actually feels like the right move. Remember, your body is your number one source of information in regards to what you need.

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Make sure he gets at least 64 ounces of water per day.

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Add more grains, vegetables and protein.

# data[].attributes.body
Eric needs to drink purified water and get 8 hours of sleep , cut some of protein drink and eat healthy protein .

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Hanna needs more iron in her food , I suggest she add grass. -fed meat and liver to her diet with rainbow colors veggies.

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More whole foods, and diversity there in; more restorative time that may include some yin/restorative movements and activities; fruits(!).

# data[].attributes.body
Erik would benefit from scheduling less clients in a day…in particular, taking one last client in the morning so he has time for a sit-down healthy breakfast of moderate protein and fat, maybe some dark green leafy veggie as well. Not working so late into the evening will be best for Erik in the long run, as it will give him the restorative sleep he needs, as well as time for a home-cooked dinner. He could have a few pieces of fresh fruit in his gym bag or backpack for healthy, hydrating snacks. A reusable water bottle of at least a litre which he can refill to keep tabs on his water intake, it could contain a squeeze of lemon and a pinch of healthy salt in order to give him electrolyte balance.

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Hannah’s daytime diet seems a bit spartan and nutrient deplete for how busy she is and how hard she trains…she would do well to take the time to consume a real cooked breakfast of fat and protein at least by 10:00 am…some veggies would be a good accompaniment for lunch along with the hard boiled egg-maybe in the form of Cobb salad. Dinner seems fairly balanced, she may want to add some grass-fed butter or ghee to get more fat into her diet, as it seems she is hormonally imbalanced. A solid rest day on Sundays instead of more exercise would be replenishing, as well as shortening the lengths of her runs prior to school.

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Replace processed drinks with water, opt for whole foods to get adequate protein intake, and add more complex carbs into the meals. Be sure to limit exercise for adequate rest periods.

# data[].attributes.body
Sometimes people have fear of eating too much carbs because you will gain weight. When carbs are a great energy source and we need them for a lot of process in our body. You you need a meal plan to understand the portions and times to eat them. Also to be clean. foods. Try to avoid processed carbs.

# data[].attributes.headline
Try to calm down you body at night instead of work out. You can do meditation or reading some book or listening to some relaxing music. For the protein powder, you can replace it with some real whole food blend, for example, you can mix some pine nuts and an avocado and a banana and a cup of whole fat yogurt , use the blender to make a very delicious protein shake. 

# data[].attributes.subject
Try to calm down you body at night instead of work out. You can do meditation or reading some book or listening to some relaxing music. For the protein powder, you can replace it with some real whole food blend, for example, you can mix some pine nuts and an avocado and a banana and a cup of whole fat yogurt , use the blender to make a very delicious protein shake. 

# data[].attributes.headline
Eat nutrition rich breakfast, pay attention to the food quality more than just the food amount. Don't need to over eat but not starve yourself either. 

# data[].attributes.subject
Eat nutrition rich breakfast, pay attention to the food quality more than just the food amount. Don't need to over eat but not starve yourself either. 

# data[].attributes.headline
Pack snacks, & get a 64 oz. water bottle to take with you in the mornings

# data[].attributes.subject
Pack snacks, & get a 64 oz. water bottle to take with you in the mornings

# data[].attributes.headline
Prep breakfast the night before, and take snacks with you to classes. 

# data[].attributes.subject
Prep breakfast the night before, and take snacks with you to classes. 

# data[].attributes.body
Hannah- Have a nutrient dense breakfast after running.

Erik- Meal prep food for dinner so he’s not eating fast food every night.