Your scenario — Which of the three topics (injury, travel, female physiology) is most relevant to you right now? What's the one protocol you'll implement first? The injury trap — Have you ever cut calories aggressively during an injury thinking you'd gain weight otherwise? What does the science say you should actually do? Your travel checklist — Got a competition trip coming up? Post your pre-travel nutrition checklist — pack list, meal timing shift, and race-morning hotel plan. Tag a classmate for feedback.

Your 6-week plan — When is your target event, and what week of gut training are you starting at? What's your race-day carb-per-hour target? Your GI history — Have you ever had stomach problems during a race? Looking at the four common mistakes, which one was probably the cause? Week 1 check-in — After your first gut training session, post your GI symptom score (0–4) and what you consumed. How did it feel at race intensity vs easy pace?

Your supplement audit — Score your current stack against the tier system. What's staying (Tier 1), what's on trial (Tier 2), and what's getting dropped (Tier 3)? Your caffeine cycling plan — When is your next event? Map out your caffeine reduction and elimination window. Have you ever tried cycling off caffeine before a race? The one that surprised you — Was there a supplement you believed in that turned out to be Tier 3? Or a protocol you didn't know about (beetroot loading, beta-alanine timing) that you'll now try?

Your 12-week map — What training phase are you in right now (base, build, peak, taper, or off-season)? What are your carb and protein targets for this phase? The year-round eating trap — Were you eating the same way regardless of training phase? What's the biggest adjustment you'll make now? Your phase transition checklist — When does your next phase change happen? Run the 6-question audit and share what shifts in your nutrition plan.