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What to eat, read next to your training, your sleep and the week you actually have.
Use case 1 of 7
Intervals at 17:30 and dinner out at 20:00. Protein early, carbs before the session, and go light at dinner; you said you want the mornings back.
Coconut milk, tenderstem broccoli, three peppers, two onions, garlic: about 900 kcal for the lot, most of it the coconut milk. A stir-fry for two lands near 450 each.
Logged: 265 kcal. You are at 1,420 today with intervals done. 680 left and 52 g of protein to go; the fish tonight covers it.
Three training days, one flight, dinner with Maya on Thursday. Here is the week, and the shopping list is in Notes.
Sixteen weeks of half-marathon training on about 1,900 kcal. Recovery has slipped on the long-run days; add 300 kcal on those days, mostly carbs.
Half a kilo a week, 2,100 kcal on training days, 1,850 on rest days, 150 g of protein. Weighed on Sundays, adjusted monthly.
On nights with two or more drinks your deep sleep drops 38% and your resting heart rate is up six. On one drink, almost nothing changes.
A day with Lucie
Quietly present across the day. Not interrupting. Helping when it matters.
Intervals in 30 minutes. A banana now; the rest after.
Two drinks tonight. Expect deep sleep down and recovery lower tomorrow; the easy run stays easy.
Illustrative examples, built from what Lucie can do today.
Ask Lucie anything about your day, body, people or work.
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Lucie connects the tools already shaping your life, then connects the dots between them.