Sophie Andrews

I’m Sophie Andrews, a 31-year-old marathon runner, eight-year macro tracker, certified health coach, and the person at Recipency who represents every human who has stood in front of the fridge at 6 am, completely blank, trying to figure out how to hit 40 grams of protein before 7:30.

I am not a nutritionist. I am not a chef. I value delicious meals just as much as high-quality fuel. I’ve finally mastered balancing both across long runs, demanding workdays, social events, and daily chaos.

If Jordan is the nutrition science and Alex is the culinary craft, I’m the person who makes sure everything they produce works for someone who isn’t a nutritionist or a professional chef. Someone like me. Someone like you.

I started tracking macros at 23. I was training for my first marathon, and someone in my running group mentioned protein targets. I downloaded a tracking app on a Tuesday and became mildly obsessed by Thursday. By the following week, I was pre-logging entire days before I ate them.

My protein intake was fine. My relationship with food was becoming less fine.

I was eating for numbers, not for pleasure or connection or enjoyment. I was turning down social dinners because I couldn’t accurately log restaurant food. I was anxious at birthday parties because of the cake. I finished my first marathon with a technically excellent nutrition strategy and an exhausting amount of stress attached to every meal.

Something had to change.

I didn’t stop tracking. But I stopped treating deviations like failures. I started asking a different question: not “Does this hit my numbers?” but “Does this hit my numbers AND do I actually want to eat it?” That reframing changed everything.

The baked oats revolution in my life happened on a Sunday in January, three years ago. I was meal prepping for a high-mileage training week. I was tired of everything I had been eating. I found a basic baked oats recipe, added cottage cheese for protein, experimented with a few flavors, and made five portions.

I looked forward to breakfast every single day that week for the first time in years.

I started talking about it obsessively to anyone who would listen. My running group started asking for recipes. My work colleagues wanted the formula. I was texting macro breakdowns to three different friends simultaneously on a Wednesday morning.

When Jordan and Alex were building Recipency, a mutual friend connected us. I had been a reader of Jordan’s nutrition content for two years. I came on as community manager because I wanted to be part of building the thing I wished had existed when I was standing at the fridge at 6 am, blank, tired, and protein-deficient.

Here’s what eight years of macro tracking and marathon training have taught me:

Consistency matters infinitely more than perfection. The breakfast you eat reliably every day for a year outperforms the perfect breakfast you can’t maintain for three weeks.

Meal prep is the single most impactful thing I do for my performance, mood, and stress levels. It is not optional for me. It took years of inconsistency to accept that.

High-protein eating doesn’t require suffering. This feels obvious now. It was not obvious to me for years. Food that hits your goals AND makes you happy to eat it is the entire point of Recipency.

Your long-term needs more carbohydrates than you think. This is a separate issue, but I feel strongly about it.

At Recipency, I manage content strategy, community engagement, and our meal planning resources. My role is to bridge the gap between Jordan’s science and Alex’s culinary skills to create practical content for everyday life. I also develop our meal planning guides and lead the newsletter, where I celebrate community wins and address common nutrition hurdles.

Outside of Recipency, I’m training for my eighth marathon, coaching a small group of new runners, reading constantly (running memoirs are a subgenre I am unreasonably invested in), and conducting an ongoing personal experiment to find the perfect pre-long-run breakfast that is both high protein and doesn’t cause GI chaos at mile 16. Progress is being made.

If you’re trying to figure out how to make high-protein eating work in a real, busy, complicated life, That’s my specialty. Email me. I love these questions, and I will write back.

Contact me: sophie@recipency.com