One of the biggest struggles with IBD is getting enough protein without digestive backlash. Here’s a simple structure that works for many athletes: Base Structure: • 3 main meals • 1–2 easy snacks • Protein in every meal Examples of generally safer options: • Eggs • Salmon • Chicken • Tuna • Greek yogurt • Protein shakes (low ingredient) Keep fiber moderate. Keep ingredients simple. Avoid stacking multiple “risky” foods in one meal. You don’t need a complex diet, you need consistency and digestibility. What protein source has been safest for you lately?

Most people with IBD fail in training because they try to treat every day the same. Your body doesn’t operate that way. Here’s a simple system you can use: 🟢 Green Days (Energy 7–10) You feel good. Minimal symptoms. -Train hard. -Push intensity. -Progress lifts. 🟡 Yellow Days (Energy 4–6) Fatigue is noticeable. Mild symptoms. -Reduce volume. -Keep movement. -Focus on form. -Avoid max effort. Example: Instead of 5 heavy sets, do 3 moderate sets. 🔴 Red Days (Energy 1–3 or active flare) Recovery is the win. -Walk. -Light mobility. -Rest. -Eat safely. Red days don’t mean weakness. They mean strategy. This system prevents overtraining and reduces flare risk. It may discouraging when your body fights against gains, but consistency will always win!

So as I am sure many of you guys get if you are dealing with IBD, I had a pretty chaotic spree here and drifted off on last weeks check in. I play hockey for my school and we had 5 days of travel last week and the travel and lack of reliable food on the road is a nightmare. I personally am terrified of travel because of my symptoms and it can be a mess of anxiety having to go anywhere. I do not want to say it was awful because it is nice to get out and travel to feel as normal as possible, but it definitely beats up my body much more than it did before I got Crohn's. My check in now is still all good things from me because after almost a year now I have gotten on a routine that has helped me manage ok, even when I am having some rough symptoms. I have been able to maintain my weight pretty well compared to when I first got it and dropped 80 pounds in the first 2-3 months, and that is something to me that is a sign of pushing out of it. I feel like I have grown more into the type of person I always wanted to be since getting diagnosed. When you have health issues that you struggle with, you start to get a different outlook on life. Despite having a few days these past 2 weeks where I was really struggling, I am so thankful for the life I get to live and I try to stay as positive as I can at all times!

This is where consistency gets built. Every week I am going to post my updates, and I encourage everyone to post their updates as well: Energy Level (1–10): Symptoms (none / mild / flare): Workouts Completed: Nutrition: Biggest Challenge: Goal for Next Week: It doesn’t need to be impressive, it just needs to be honest. Small steps done consistently beat random bursts of motivation. Reply to others. Encourage progress. We're here to build momentum — not compete.

With IBD, recovery isn’t optional — it’s foundational. Sleep, stress management, smart rest days — they matter more for us. This section is about: • Building recovery habits • Avoiding burnout • Understanding when rest is productive • Keeping a positive mindset through it all Discipline isn’t just pushing harder. Sometimes it’s choosing restraint. What’s your best recovery tip for people struggling to manage fatigue? What helps you stay positive even on the hard days?